21-Day Anti-inflammatory Meal Plan

1 With Recipes & Shopping Lists

Disclaimer

Copyright 2022 by Goodness Lover Pty Ltd – All rights reserved.

This book contains information that is not designed to take the place of, substitute, or replace any form and method of professional or medical advice and treatment or medicine. All content is the author’s opinion and is not intended to diagnose and remedy.

The facts and figures contained in this document are presented solely for informational and educational purposes only.

This book contains materials, statistics, news, and reports compiled from various resources and sources considered accurate and deemed reliable to the best of the Author’s knowledge; however, the author cannot assure and guarantee its validity and accuracy and cannot be considered, nor held accountable for any omissions or errors. The contents of this book are periodically updated. You must seek medical advice, treatment, and medicine from a professional or doctor before utilizing any of the information, techniques, advice, and remedies mentioned in this document.

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21-Day Anti-inflammatory Meal Plan

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Contents

Meal Plan………………………………………………………………… 5

Week 1………………………………………………………………….. 5

Week 2…………………………………………………………………. 5

Week 3…………………………………………………………………. 6

Shopping List……………………………………………………………7

Pantry Staples………………………………………………………..7

Week 1………………………………………………………………….. 8

Week 2…………………………………………………………………. 9

Week 3………………………………………………………………… 10

Breakfast Recipes…………………………………………………….. 11

Mains Recipes…………………………………………………………24

21-Day Anti-inflammatory Meal Plan

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21 Day Anti-Inflammatory

Meal Plan

🛒

With Recipes & Shopping Lists

21-Day Anti-inflammatory Meal Plan

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WEEK 1

WEDNESDAY

THURSDAY

SATURDAY

TUESDAY

MONDAY

SUNDAY

FRIDAY

BREAKFAST

Ultra-

Ultra-Green Berry Tofu Tofu Green Berry Bircher Homemade Smoothie Bircher Yogurt Yogurt Smoothie Muesli Baked Beans Bowl Muesli Bowl Bowl Bowl Lentil &

Asian Butternut

LUNCH

Tuscan Farro & Quinoa Coleslaw Squash & Plant-based Vegetarian Vegetable Mushroom Salad with with Peanut Rosemary Onigirazu Pad Thai Stew Risotto Roast Butter Sauce Soup

Vegetables Butternut Lentil & Asian DINNER

Tuscan Farro & Plant-

Squash & Quinoa Salad Vegetarian Coleslaw Vegetable Mushroom based Rosemary with Roast Pad Thai with Peanut Stew Risotto Onigirazu Soup Vegetables Butter Sauce WEEK 2

WEDNESDAY

THURSDAY

SATURDAY

TUESDAY

MONDAY

SUNDAY

FRIDAY

BREAKFAST

Cashew Cashew Pancake Steel Cut Cream Steel Cut Mango Cream Stack with Mango Chia

Oatmeal Cheese Toast Oatmeal Chia Cheese Toast Plant-based Pudding

Porridge with Avocado Porridge Pudding with Avocado Cream and & Cranberries & Cranberries Fresh Berries Wholegrain Wholegrain Sandwiches Roasted Sandwiches Red Lentil

LUNCH

with Eggplant Smokey Lentil & Crispy Tofu with & Sweet

Homemade with Quinoa Jackfruit Eggplant & Red Rice Homemade Potato

Hummus, Salad & Pine Tacos Lasagne Salad Hummus, Curry

Avocado & nuts Avocado &

Tomato Tomato Roasted

Crispy DINNER

Red Lentil Eggplant Smokey Lentil & Cream of Cream of Tofu &

& Sweet with Quinoa Jackfruit Eggplant Broccoli Broccoli Red Rice Potato Curry Salad & Tacos Lasagne Soup Soup Salad Pine nuts

21-Day Anti-inflammatory Meal Plan

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WEEK 3

WEDNESDAY

THURSDAY

SATURDAY

TUESDAY

MONDAY

SUNDAY

FRIDAY

BREAKFAST

Cherry Cherry Sweet Summer Summer Easy Tofu Hazelnut Easy Tofu Hazelnut Buckwheat Bircher Bircher Scramble Millet Scramble Millet & Oat Muesli Muesli Porridge Porridge Omelette Green Pea Quinoa Rigatoni Butterbean-

& Mint Butternut Tofu and with LUNCH

Cauliflower stuffed Mexican-

Falafel with Squash Spinach- Creamy and Potato Sweet style Black Baked Sweet Salad with stuffed Avocado Curry Potato with Beans Potatoes & Avocado & Pancakes Basil Avocado Garden Salad Pomegranate Sauce Green Pea Quinoa

Butterbean- Rigatoni & Mint Butternut Tofu and Mexican-

DINNER

stuffed with Cauliflower Falafel with Squash Spinach- style Sweet Creamy & Potato Baked Sweet Salad with stuffed Black Potato with Avocado Curry Potatoes & Avocado & Pancakes Beans Avocado Basil Sauce Garden Salad Pomegranate

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SHOPPING LIST

Pantry Staples:

Dried Fruit: Cinnamon sticks Sweeteners: Tomato paste/

Curry powder passata Dried cranberries Pure maple syrup Bay leaves Tamari sauce Medjool dates Erythritol or other natural sweetener Tamarind paste Goji berries

of choice Tahini Desiccated Grains/legumes:

coconut Organic honey Apple cider Rolled oats

Erythritol icing vinegar Steel cut oats sugar (or other Dried herbs & Balsamic vinegar Oat flour natural sweetener spices: Red wine vinegar Borlotti beans of choice) Ground cinnamon Coconut aminos Quinoa

Allspice Miscellaneous: Miso paste Cannellini beans

Dried thyme Spirulina powder Vegetable stock Brown lentils

Fresh/minced/ Organic, sugar- Diced tomatoes dried ginger Butter beans B

free granola Dried oregano Black beans Nuts/seeds: Nutritional yeast Red chili flakes Farro flakes Chia seeds Ground chili Short or medium- Nori seaweed Flaxseeds grain brown rice sheets

Ground cumin Pumpkin seeds Chickpeas Udon noodles Paprika Walnuts Red lentils Vanilla extract Sweet paprika Sunflower seeds Red rice Cream of tartar Smoked paprika Hemp seeds Millet Dark chocolate Onion powder Almonds Buckwheat (optional) Yellow mustard Slivered almonds seeds 8 oz rigatoni

pasta (or pasta Oils/sauces/ Raw cashews Ground coriander of choice) vinegars: Hazelnuts Ground turmeric Plain wholemeal Extra virgin Pine nuts Pinch cloves flour olive oil Pistachios Cardamom Corn flour Sesame oil Unsalted peanut Coconut oil butter 21-Day Anti-inflammatory Meal Plan

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SHOPPING LIST

Week 1:

Vegetables: Fruit:

1 bunch kale 1 green apple

3 cups spinach 1 red apple

Extra leafy greens 1 banana

of choice Frozen mango

3 brown/yellow onions 1 kiwi

2 red onions 1 punnet of blueberries Bunch shallots/ 1 punnet of strawberries green onion

3-4 lemons

1 bulb garlic

Fresh or frozen raspberries 2 cups shredded cabbage,

white and purple

Fresh herbs:

5 carrots

1 red bell pepper Cilantro

1 yellow bell pepper Parsley

1 large butternut squash Basil

Bunch celery Mint

2 golden sweet potatoes Rosemary

1 large white potato

Grains/legumes:

8 oz mushrooms

1 avocado 7 oz organic silken tofu 1 cucumber 3 ½ oz firm tofu

Green beans

Bean sprouts Plant-based “Dairy”:

Plant-based milk of choice Plant-based yogurt

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SHOPPING LIST

Week 2:

Vegetables: Fruit:

2-3 red onions Blueberries

1 white onion Blackberries

2 yellow onions 2 fresh mangos

1 red onion 2-3 lemons

1 bulb garlic 16 oz (2 cups) jackfruit 2 medium sweet (canned)

potatoes

1 white potato Fresh herbs:

3 eggplants Mint

Lettuce Chives

2 avocados Parsley

Bunch shallots/ Basil

green onions

Cilantro

2 tomatoes

1 jalapeno (optional) Grains/legumes:

Red cabbage

8 oz firm tofu

2 red bell peppers

Whole-grain sliced bread Green bell pepper

Corn tacos

2 carrots

2 stalks celery Plant-based “Dairy”:

2 heads broccoli

Plant-based milk of choice Plant-based butter

1 cup coconut milk

(optional)

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SHOPPING LIST

Week 3:

Vegetables: Fruit:

4 yellow onions Cherries

3 shallots/green onions 1 pink lady apple 1 red onion 3 bananas

Head of garlic Fresh strawberries (14 garlic cloves) Fresh raspberries Spinach Fresh blueberries Rocket Grapes

Collard greens, kale 1 yellow nectarine and/or mango or silverbeet

2 lemons

Broccoli

Pomegranate

2 carrots

Unsweetened pineapple juice Cauliflower (16 oz)

Unsweetened apple sauce Potatoes (12 oz)

3 golden sweet

potatoes Fresh herbs:

1 tomato Cilantro

Green peas Mint

Beetroot Basil and/or chives Butternut squash

Alfalfa sprouts Grains/legumes:

1 red bell pepper 16 oz firm tofu

1 celery stick

3 avocados Plant-based “Dairy”: Plant-based milk of choice Plant-based butter Coconut yogurt

Coconut milk

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Anti-Inflammatory

Breakfast Recipes

🥝

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Ultra-Green Smoothie Bowl

Green smoothies are the best way to load up on nutrients. Spirulina is a nutrient-dense lake algae that is easily absorbed by the body. It is rich in antioxidants and is composed of 60% protein. It is high in gamma-linoleic acid (which converts into omega-6) as well as ALA, EPA and DHA omega-3 fatty acids. Spirulina is also abundant in vitamins and minerals including potassium, calcium, chromium, copper, iron, magnesium and iodine.

Ingredients: Method:

🥝 ½ cup kale, washed 1. Combine all smoothie ingredients 🥝 ½ green apple in a food processor and blend until 🥝 ½ frozen banana well combined.

🥝 ¾ cup frozen mango 2. Pour into a bowl and decorate with 🥝 ½ – 1 tsp spirulina powder toppings. Serve immediately.

🥝 1 bunch cilantro, roots included

🥝 ½ kiwi

🥝 1 medjool date

🥝 2 cups plant-based milk of choice

For toppings:

🥝 ½ cup fresh blueberries

🥝 ½ green apple, sliced thinly

🥝 Fresh mint leaves

🥝 Lime, sliced

🥝 ½ kiwi

🥝 Desiccated coconut

🥝 Chia seeds

🥝 Banana, sliced

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🍽 SERVES 1.

Berry Bircher Muesli

Bircher Muesli is a tremendously quick, easy and healthy breakfast but it also makes a great snack or even dessert. It’s also a raw dish as no cooking is required. Oats are a great form of soluble fiber which helps to slow digestion and stabilize blood sugar. They’re also very low in glycemic load and are a great source of B vitamins and antioxidants.

Ingredients: Method:

🥝 ¾ cup gluten free oats 1. In a bowl, stir together the oats, grated 🥝 ½ apple, grated apple, milk, yogurt, maple syrup, 🥝 ½ cup plant-based milk pumpkin seeds, cinnamon and salt.

🥝 ¼ cup plant-based yogurt 2. Place in the fridge overnight.

🥝 1 tbsp maple syrup 3. In the morning, garnish with the 🥝 1 tbsp pumpkin seeds toppings and add a little more milk if 🥝 ½ tsp ground cinnamon desired.

🥝 ¼ tsp sea salt

For toppings:

🥝 Strawberries, sliced

🥝 Blueberries

🥝 Fresh mint leaves

🥝 Walnuts

🥝 Pumpkin seeds

🥝 Sunflower seeds

🥝 Chia seeds

🥝 Hemp seeds

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🍽 SERVES 1.

Tofu Yogurt Bowl

This tofu ‘yogurt’ makes a great and functional yogurt replacement. Tofu offers numerous health benefits. It is rich in plant-based protein and is an excellent source of iron and calcium. Soy-based foods like tofu also boasts isoflavones and omega 3s, which may help lower inflammation in the body.

Ingredients: For toppings:

🥝 7 oz organic silken tofu 🥝 1 tbsp dried goji berries 🥝 1 ½ tbsp lemon juice 🥝 Handful of blueberries 🥝 1 ½ tbsp erythritol or other 🥝 Handful of almonds natural sweetener of choice 🥝 2 tbsp chia seeds 🥝 ½ tbsp plant-based milk 🥝 Gluten-free granola 🥝 2 raspberries for color (optional)

Method:

1. Combine the yogurt ingredients in a food processor and blend.

2. Pour into a bowl and place in the refrigerator to cool and set for at least 1 hour.

3. When ready to serve, decorate with toppings and enjoy.

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🍽 SERVES 1.

Steel Cut Oatmeal Porridge

Oats are among the most digestible of the wholegrains and are a great source of beta-glucagon (soluble fiber) which forms a gel in the intestines, slowing digestion and stabilizing blood sugar. Oats are very low in glycemic load and are a source of unique antioxidants and vitamin E-like compounds. Steel-cut oats are less processed than supermarket rolled oats, which have been partially cooked to reduce phytate content.

As such, steel cut oats groats are best soaked overnight before use.

Ingredients:

🥝 1 cup water

🥝 1/3 cup plant-based milk of choice

🥝 1 tsp plant-based butter

🥝 1/3 cup gluten-free steel-cut oats

🥝 ¼ tsp salt

🥝 1 cinnamon stick

Toppings:

🥝 Handful of blueberries & blackberries

🥝 Slivered almonds

🥝 Mint leaves

Method:

1. Bring water, plant-based milk, cinnamon stick, and salt to a boil in a medium saucepan.

2. Stir in the oats and return to a boil.

3. Reduce heat, partially cover and cook until mixture is thick and oats are tender, about 25 minutes.

4. Discard cinnamon stick and serve with berries, slivered almonds and mint leaves.

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🍽 SERVES 1.

Cherry Hazelnut Millet

Porridge

Though technically a seed,

millet offers similar health

benefits to other grains. It

is rich in dietary fiber, both

soluble and insoluble. The

insoluble fiber in millet is a

prebiotic which supports

the good bacteria in your

gut and helps to combat Toppings:

inflammation. It is also rich 🥝 Fresh cherries

in minerals like calcium, 🥝 Handful of roasted hazelnuts copper, iron, magnesium, 🥝 Handful of slivered almonds phosphorus, potassium, 🥝 Dark chocolate shavings (optional) and selenium as well as

essential vitamins like folate Method:

and other B vitamins.

1. In a coffee grinder or blender, pulse millet until it is roughly half grain, half flour Ingredients: consistency.

2. Heat a small pan over medium-low heat.

🥝 ½ cup uncooked millet Add the butter and melt. Stir in the millet 🥝 1 cup plant-based milk and lightly toast for 3-4 minutes.

(plus extra if needed) 3. Add the milk and water. Bring to a boil, 🥝 1 tsp plant-based butter reduce to a simmer, cover, and cook for 🥝 ½ cup water 15-20 minutes until the millet is soft. Stir the 🥝 Pinch of salt porridge occasionally to check consistency and add more milk if needed.

🥝 1 cinnamon stick 4. Serve in a bowl and decorate with cherries, roasted hazelnuts, almonds and dark 🍽

chocolate shavings.

21-Day Anti-inflammatory Meal Plan

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Mango Chia Pudding

This chia pudding is a wonderfully delicious breakfast dish that’s full of omega-3

fatty acids and protein and tastes like dessert! Omega-3 fatty acids play a vital role in many aspects of health, especially brain function and heart health. Apart from lowering heart disease risk, omega-3s are very effective in reducing inflammation and supporting digestive function, reducing blood pressure and even helping to prevent and treat depression.

Ingredients: Method:

🥝 1 fresh mango, peeled and 1. Add the mango to a food processor and diced (and seed removed) blend until it becomes a puree.

🥝 3 tbsp chia seeds 2. Add the mango, chia seeds, plant-based 🥝 1 cup plant-based milk milk, maple syrup and vanilla extract to a mixing bowl and whisk together.

🥝 2 tbsp maple syrup 3. Pour the mixture into a serving glass and 🥝 ½ tsp vanilla extract then place the mixture into the fridge for 🥝 Handful of fresh blueberries half an hour to set.

4. Serve with a handful of blueberries.

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🍽 SERVES 1.

Pancake Stack with Plant-

based Cream & Fresh Berries

Crepes for breakfast is definitely a good reason to get out of bed for! These crepes are gluten-free, dairy-free and sugar free, only using 1 tablespoon of maple syrup to sweeten the batter. The cream is made using aquafaba (chickpea juice) and cream of tartar which helps to give it the right consistency. Enjoy with fresh berries or any other fruit of choice.

Method:

1. Place all batter ingredients into a food processor and blend until a smooth consistency. Let the batter rest a few minutes, then blend again. Repeat two more times.

This will ensure a smooth batter and allow the flaxseeds to bind better.

2. Warm up a medium-sized fry pan on medium-high heat.

Remove from heat and place the oil or butter in the pan, spreading around evenly. Pour about 1/5 of the batter onto For batter: the pan and quickly slightly tip it in different directions to spread the batter into a thin circle.

🥝 1 cup gluten-free quick oats 3. Cook until the edges are golden and lifts up easily with 🥝 1 ½ cups plant-based milk a spatula. Flip and cook the other side for a few more 🥝 ½ tbsp ground flaxseeds minutes until golden. Remove and transfer onto a plate 🥝 Plant-based butter or oil and repeat with the remaining batter, adding a bit more oil in between each crepe. The longer you leave the batter for cooking

🥝 1 tbsp maple syrup

standing, the thicker it will get. To thin out the batter, 🥝 1/8 tsp salt

simply add more milk and blend quickly once again.

4. To make the cream, drain the liquid from a can of chickpeas into a large bowl. You should have about ½

For the cream: cup of liquid. Add the cream of tartar. With a hand mixer, 🥝 ½ cup aquafaba (liquid

start mixing on medium speed. Once it gets a little foamy, increase the speed to high and beat for about 3-4

from 1 can of chickpeas)

🥝 1/8 tsp cream of tartar

minutes, until stiff peaks form. Add the powdered sugar and vanilla and continue to beat about 1 more minute, 🥝 ½–3/4 cup monk fruit until fluffy and smooth.

icing sugar 5. To assemble the stack, layer the cream and berries 🥝 1 tsp vanilla extract between the crepes and enjoy.

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🍽 MAKES 5 CREPES.

Easy Tofu Scramble

Packed full of nutrients, this Easy Tofu Scramble is a healthy and delicious breakfast recipe. Turmeric contains a phytochemical ‘curcumin’ that is responsible in part for its yellow color. Curcumin is the subject of much research as it is active against cancer, Alzheimer’s disease and diabetes. Curcumin is a natural anti-inflammatory, which may alleviate arthritis symptoms and has been used topically to treat acne. It may also serve as an antidepressant due to its anti-inflammatory effects and its ability to increase serotonin and dopamine, your feel-good hormones.

Ingredients:

🥝 1 carrot, diced

🥝 ½ small yellow onion

🥝 1 tsp minced garlic

🥝 8 oz firm tofu

🥝 1 tbsp nutritional yeast

🥝 1 tsp curry powder

🥝 ½ tsp ground turmeric

🥝 Salt and black pepper, to taste

🥝 ½ cup spinach

Method:

1. Add a little oil to a medium-sized fry pan to prevent sticking. Sauté the onion, garlic and carrot over medium heat until the onion is soft and lightly brown.

2. Drain the tofu, then add it to the pan, breaking it up with a spatula. Add the spices, salt and pepper.

3. Continue to cook, stirring occasionally, until the tofu is hot. Add a bit of water to prevent sticking if needed. Add the nutritional yeast and stir to combine, followed by the spinach until it wilts.

4. Serve with sourdough toast, sliced avocado and lemon.

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🍽 SERVES 1.

Homemade Baked Beans

Tinned baked beans are a staple in most pantries in the Western world. But the amount of sugar and preservatives that are added will send your blood sugar levels skyrocketing! Homemade baked beans are a delicious alternative which are simple and quick to make. Borlotti beans are high in protein, fiber, B vitamins such as folate as well as minerals such as iron, zinc and potassium.

Ingredients:

🥝 1 tbsp olive oil 🥝 1 tbsp tamari

🥝 ½ onion, finely diced 🥝 14 oz (400g) borlotti beans 🥝 2 garlic cloves, minced 🥝 ½ cup passata

🥝 1 tbsp tomato paste 🥝 1–2 tbsp fresh herbs (basil or parsley), 🥝 ½ tsp smoked paprika chopped roughly

🥝 ½ tsp dried thyme 🥝 Pinch of salt, to taste 🥝 ½ tbsp honey 🥝 Black pepper, to taste Method:

1. Heat the oil in a saucepan and add the onion and garlic. Cook over medium heat until soft and translucent.

2. Add the tomato puree, smoked paprika, thyme, honey and tamari and cook for 2 more minutes.

3. Add the beans and passata, and simmer for at least 5 minutes, until the sauce has thickened slightly. Add the fresh herbs and mix to combine.

4. Season with salt and pepper to taste and serve warm with toast.

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🍽 SERVES 1.

Summer Bircher Muesli

With its combination of nuts, oats and fruit, this tasty breakfast will keep you energized until lunchtime. Oats are a great form of soluble fiber which helps to slow digestion and stabilize blood sugar. They’re also very low in glycemic load and are a great source of B vitamins and antioxidants. This bircher muesli will keep well, chilled, for up to 3

days. Simply add the almonds and fruit just before serving.

Ingredients:

🥝 1 ¼ cups rolled oats

(gluten-free if required)

🥝 2 ½ cups unsweetened

pineapple juice

🥝 1 tbsp honey

🥝 1 pink lady apple, grated

🥝 1 banana, sliced

🥝 ½ cup fresh strawberries, chopped

🥝 ½ cup fresh raspberries/

blueberries

🥝 Handful of grapes, sliced in half

🥝 1 yellow nectarine and/or mango,

cut in segments

🥝 1–2 tbsp flaked almonds

Method:

1. Soak oats in unsweetened

pineapple juice overnight with

1 tbsp honey.

2. Before serving, mix in chopped

fruit and top with flaked almonds.

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🍽 SERVES 1.

Cashew Cream Cheese Toast

with Avocado & Cranberries

Cashew cream cheese is a

delicious substitute to dairy

cheese, especially with the

addition of chives and parsley.

Add more cashews if you want

it to have more of a feta-like

consistency or more water

if you want it to be creamy. Ingredients:

Combined with the healthy 🥝 Whole grain bread, 2 slices, toasted fats in the avocado and seeds, 🥝 1 avocado, seed removed and sliced thinly this makes for a filling and 🥝 ¼ cup dried cranberries well-rounded breakfast. 🥝 1-2 tbsp mixed seeds, slightly roasted (pumpkin seeds, sunflower seeds and hempseeds)

For the cashew cheese 🥝 Balsamic vinaigrette

(makes ¾ cup):

Method:

🥝 ½ cup raw cashews, soaked

for a few hours or overnight 1. To make the cashew cheese, blend the to soften cashews with water and lemon juice in a 🥝 1/8 cup water high-speed blender until smooth.

🥝 ½ tbsp lemon juice 2. Scoop the mixture into a bowl and add the 🥝 1 tsp nutritional yeast nutritional yeast, onion powder, chives, 🥝 ½ tsp onion powder parsley, shallots, salt and pepper and mix 🥝 ½ tbsp finely diced chives

thoroughly. (You can store in the fridge in a 🥝 ½ tbsp finely minced parsley

sealed container for up to one week).

🥝 ½ tbsp finely minced shallots

3. To assemble, spread the cashew cream on the toast, top with sliced avocado, 🥝 ¼ tsp sea salt cranberries and seeds and pour a bit of 🥝 Black pepper, to taste balsamic vinaigrette over the top.

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Sweet Buckwheat &

Oat Omelette

This Buckwheat and Oat Omelette is a very easy breakfast recipe using pantry staples.

Simply add the oats and buckwheat to a blender or food processor to create a flour.

The overripe banana acts as the egg replacement to make this sweet omelette vegan.

Ingredients:

🥝 1 tbsp oats (gluten-free if required)

🥝 1 tbsp buckwheat

🥝 2 bananas

🥝 5 oz (about ½ cup) apple sauce

🥝 A pinch of salt

🥝 1 tsp vanilla extract

🥝 1 tsp coconut oil

🥝 Coconut yogurt

🥝 Handful of blueberries

🥝 Slivered almonds

Method:

1. Place the oats and buckwheat into a blender, blend until finely ground, add one banana, apple sauce, salt and vanilla extract and blend until fluffy.

2. Heat the coconut oil in a fry pan over a low/medium heat, pour in the batter and spread out with a spatula. Once the edges are golden brown, flip the oat omelette over and cook on the other side until golden brown.

3. Tip the blueberries in a small bowl, roughly mash with a fork and mix in the coconut yogurt. Serve the omelette with the blueberry coconut yogurt, sliced banana and slivered almonds.

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🍽 SERVES 1.

Anti-Inflammatory

Mains Recipes

🥑

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Asian Coleslaw with Peanut

Butter Sauce

This is literally a bowl of fresh produce served with a dreamy peanut sauce that makes you feel like you’re not just having vegetables. Cruciferous vegetables like cabbage contain many different antioxidants that have been shown to reduce chronic inflammation. This salad is quick and easy to make and you can create the sauce ahead of time and simply add it to the salad when needed.

Ingredients: For the peanut butter sauce: 🥑 2 cups shredded cabbage, 🥑 2 tbsp unsalted peanut butter green and purple 🥑 4 tbsp warm water 🥑 2 carrots, grated 🥑 1 Medjool date, pitted 🥑 ½ red bell pepper, cut into small 🥑 ½ tbsp apple cider vinegar matchsticks

🥑 ¼ cup sliced green onions 🥑 1 tsp miso paste 🥑 ¼ cup fresh parsley, chopped 🥑 ¼ tsp grated ginger Method:

1. Place the salad ingredients in a bowl and toss to combine.

2. To make the dressing, blend the peanut butter, date, water, miso, vinegar and ginger.

3. Toss the salad with the desired amount of dressing. Refrigerate for at least 1 hour and toss again before serving.

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🍽 SERVES 2.

Butternut Squash and

Rosemary Soup

This is a quick and easy pureed soup that only takes thirty minutes to make. The rosemary adds a delicious rustic flavor and the quinoa helps to make it a protein-rich and satisfying meal. Orange produce is known for its Vitamin C content which is important for the immune system and wound healing. It’s also high in potassium, a mineral that helps regulate blood pressure and ensures proper functioning of the muscles and nerves.

Ingredients:

🥦 2 cups butternut squash, diced

🥦 Olive oil, to coat vegetables

🥦 2 stalks celery

🥦 1 small brown onion

🥦 2 cloves garlic

🥦 1 small sweet potato

🥦 ⅔ cup vegetable stock

🥦 ⅔ cup quinoa, cooked

🥦 2 sprigs rosemary

Method:

1. Preheat oven to 350oF.

2. Pull rosemary off stem and finely chop.

3. Toss butternut squash and sweet potato in rosemary and oil and place in oven until soft, about 25 minutes.

4. In a saucepan, sauté celery, onion and garlic.

5. Add sweet potato, butternut squash and stock and simmer on low heat for about 15 minutes.

6. Mix through quinoa and blend with a bay mix until soup is smooth. Add more water if needed. Serve while still warm.

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🍽 SERVES 2.

Tuscan Vegetable Stew

This hearty vegetable stew is bursting with a variety of vegetables which work together to create a deep, rich, flavorful dish. The oregano adds a true Italian flavor. Beans are packed with protein which will help to keep you satisfied and the diversity of vegetables feed the beneficial bacteria in your gut to help reduce inflammation and prevent disease. You can control the final product by leaving the stew more broth-y or cooking it down to a thicker consistency.

Ingredients: Method:

🥦 2 cups cannellini beans, cooked 1. In a large saucepan, heat the olive 🥦 1 cup white potato, diced oil. Add the onion, garlic, carrots, 🥦 1 cup golden sweet potato, diced oregano and red pepper flakes and cook over low heat for 20 minutes 🥦 ¾ cups celery, sliced until softened.

🥦 2 carrots, diced 2. Add the white and sweet potato, 🥦 1 ½ cups Tuscan or curly kale, beans, lentils diced tomato and celery and cover with vegetable roughly chopped

🥦 ½ medium onion, diced stock. Add more water if needed.

Bring to a boil, reduce the heat and 🥦 2 cloves garlic, minced simmer for 30 minutes.

🥦 1 can diced tomatoes 3. Add the kale and cook for a further 🥦 ½ cup brown lentils few minutes.

🥦 1 ½ tbsp dried oregano 4. Season with salt and pepper to taste, top with red onion and serve warm.

🥦 ¼ small red onion, sliced into rings

🥦 2 cups vegetable stock

🥦 2 tbsp olive oil

🥦 Salt and pepper, to taste

🥦 1 pinch red pepper flakes

🍽 SERVES 2.

21-Day Anti-inflammatory Meal Plan

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Farro & Mushroom Risotto

Farro is a nutrient-rich ancient whole grain that’s soft, chewy and nutty when cooked.

It is versatile and adaptable to many cuisines and makes a great risotto alternative to arborio rice. It is high in both protein and fiber and promotes gut health. Mushrooms are a rich, low calorie source of fiber, protein, and antioxidants. They help to modulate the immune system and are also known to reduce the risk of developing serious health conditions, including Alzheimer’s, heart disease, cancer, and diabetes.

Ingredients: 🥦 ½ brown onion, diced 🥦 3 cloves garlic, minced 🥦 8 oz mushrooms 🥦 1 cup farro 🥦 2-3 cups vegetable broth 🥦 ¼ cup nutritional yeast 🥦 2 tbsp chopped parsley Method:

1. In a saucepan, heat 2-3 tbsp of water and sauté onions, garlic, and mushrooms until tender. Add additional water if required.

2. In another saucepan, toast farro for 3-4 minutes on low heat. Add ½ cup broth to the farro and stir until broth is absorbed. Continue adding broth ½ cup at a time, stirring intermittently, until all vegetable broth is absorbed and farro is cooked, about 15 minutes.

3. Remove from heat, stir in mushroom mixture, nutritional east and parsley.

Serve warm.

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🍽 SERVES 2.

Plant-based Onigirazu

These plant-based onigirazau are a wonderful alternative to the traditional sushi. You can add whatever veggies you like or tofu which is a great source of plant-based protein. Seaweed is a valuable source of essential fatty acids for those who are plant-based as they are one of the few plant groups that contain the omega-3 fatty acids EPA and DHA. EPA and DHA help to reduce inflammation and are incredibly important for gut, brain and heart health.

Ingredients:

🥑 1 ½ cups uncooked short or

medium-grain brown rice

🥑 1 avocado, sliced

🥑 1 cucumber, cut in half and

sliced thinly

🥑 ½ cup leafy greens of choice

🥑 Other vegetables of choice

🥑 Nori seaweed sheets

🥑 Tamari, to serve

Method:

1. Cook the brown rice according to package instructions.

2. Place a sheet of Nori seaweed shiny side down. Place a bowl of water next to you for dipping your fingers into and wet your fingers with a little bit of water so that the rice won’t stick to your hands as much.

3. Spread ¾ cup of rice in the middle of the nori sheet and use your hands to shape it into a square of 1/2 inch thickness. Form the square so that the flat side is facing you.

4. On top of the rice square, layer the avocado, cucumber and leafy greens.

5. Fold in two opposite points of the nori sheet so that they meet on top of the rice. Use a bit of water to help them stick together where they meet. Tuck in and fold the other two points to completely enfold the rice and filings inside the nori. Use a little bit of water to close and seal the sandwich. Set it aside for 5 minutes while preparing the remaining nori sandwiches.

6. Cut the onigirazau in half using a sharp, slightly wet knife and serve with tamari.

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🍽 SERVES 2.

Lentil & Quinoa Salad with

Roast Vegetables 🍽 SERVES 2.

With the combination of the

lentils and quinoa, this salad is

hearty and filling, and makes for

a delicious main meal. Lentils

are a great source of plant-based

protein. They’re also an excellent

source of iron, B vitamins,

magnesium, potassium and zinc.

Quinoa too, is packed with protein Dressing:

which helps to stabilise blood sugar 🥦 1 tbsp red wine vinegar and keep your bowels regular. 🥦 1 tbsp honey

Quinoa is also high in anti- 🥦 2 tbsp olive oil inflammatory phytonutrients, so 🥦 1 garlic clove

this salad is a great option to help 🥦 ¼ tsp allspice powder keep inflammation at bay and for 🥦 ¼ tsp ginger powder the prevention of disease. 🥦 Salt and pepper to taste Method:

Ingredients:

🥦 1 ½ cups butternut squash, diced

1. Toss butternut squash with 1 tbsp olive oil, thyme, salt and pepper and place 🥦 3 cups spinach on baking sheet in oven. Roast for 20-25

🥦 ¾ cup quinoa minutes or until soft.

🥦 ¾ cup brown lentils 2. Cook lentils and quinoa according to 🥦 ¼ cup red onion, diced package instructions and drain.

🥦 Handful of slivered almonds 3. Spread the spinach leaves out on a plate.

🥦 ¼ cup dried cranberries 4. Combine all the rest of the salad ingre-

🥦 1 tbsp olive oil dients in a bowl and then transfer to the 🥦 2 tsp dried thyme

plate, placing it on a bed of spinach leaves.

5. To make the dressing, place the ingredients in a jar and shake well. Pour 21-Day Anti-inflammatory Meal Plan over the salad and serve.

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Vegetarian Pad Thai

This is a delicious and healthy alternative to buying Pad Thai takeout with all the added flavors and preservatives that increase inflammation and your risk of chronic disease. You can change it up by adding other vegetables you desire. Serve with bean sprouts and anti-

inflammatory nuts such as cashews and almonds to add a bit of a crunch.

Ingredients: Method:

🥦 Handful udon noodles, 1. Place the noodles in a bowl, cover with hot water cooked according to and set aside.

packet instructions 2. Sauté onion and garlic in sesame oil until 🥦 1 red onion, sliced transparent and fragrant.

🥦 4 garlic cloves, minced 3. Add tofu if desired and fry until slightly browned.

🥦 1 tbsp sesame oil Add the bell pepper, green beans and carrot and 🥦 3 ½ oz firm tofu, cook until slightly soft.

diced (optional) 4. Meanwhile, mix together the tamarind paste, 🥦 1 cup red and yellow tamari and honey in a bowl.

bell pepper, 5. Add the tamari, tamarind and honey sauce along sliced with the precooked noodles to the vegetables 🥦 1 carrot, sliced or grated and mix to combine.

in long, thin strips 6. Serve, topped with bean sprouts, chopped nuts 🥦 10 green beans and cilantro.

🥦 1 tsp tamarind paste

🥦 3 tbsp tamari

🥦 1 tbsp honey

For topping:

🥦 Handful bean sprouts

🥦 Handful cashews and

almonds, chopped

🥦 Handful cilantro leaves

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🍽 SERVES 2.

Wholegrain Sandwiches with

Homemade Hummus, Avocado

& Tomato

The hummus in this recipe is

very easy to make and it tastes

better and is so much more

satisfying than anything you will

find at a store. It comes together

quickly with chickpeas, tahini

and basic plant-based pantry

staples. It is rich in fiber and

protein and combined with the Ingredients:

avocado, tomato and whole grain

bread makes for a delicious and 🥑 4 slices wholegrain seeded bread satisfying lunch. 🥑 1 avocado, diced 🥑 2 tomatoes, diced 🥑 ½ red onion, sliced To make the hummus: 🥑 Fresh basil leaves 🥑 1 tbsp extra virgin olive oil

Method:

🥑 1 ½ tsp sesame oil

🥑 1 tbsp fresh lemon juice 1. To make the hummus, add all the ingredients 🥑 3 tbsp tahini (minus the oils) to a food processor and 🥑 1 cup chickpeas, blend until the desired consistency is achieved. Add water if needed.

drained/rinsed

🥑 2 cloves garlic 2. Stream in the oils last, while the processor is 🥑 ½ tsp cumin powder

running to combine.

🥑 ½ tsp, paprika powder

3. To assemble the sandwiches, spread two 🥑 Black pepper to taste

of the bread slices with a generous layer of hummus. Top with the tomato, avocado, 🥑 ½ tsp fine sea salt onion and fresh basil leaves and place the other slices on top to make a sandwich.

Enjoy!

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🍽 SERVES 2.

Red Lentil & Sweet Potato Curry

This warming, aromatic curry is flavorful, filling and a dish you can make in bulk and pull out of the freezer when you need. Lentils are one of the world’s oldest health foods. They were first grown in the Middle East in 8000 BC. They contain a myriad of nutrients such as iron, folate, fiber and potassium. Sweet potatoes also are highly nutritious and a great source of fiber and many vitamins and minerals that promote gut health, support your immune system and reduce inflammation. This curry is best served with quinoa or brown rice.

Ingredients:

🥦 1 cup red lentils

🥦 2 tbsp olive oil

🥦 1 yellow onion, diced

🥦 3 garlic cloves, minced

🥦 1 tsp finely grated ginger

🥦 1 cup diced tomatoes Method:

🥦 2 medium sweet potatoes,

1. Heat up oil in a medium to large saucepan on medium diced into ½ inch cubes heat. Once the oil is hot, add the mustard seeds and 🥦 Sea salt, to taste wait until they start popping, stirring occasionally.

🥦 1 cup coconut milk 2. Add the onion and sauté until it becomes soft and (optional) translucent. Add the garlic, ginger, ground cumin, 🥦 Juice of ½ lemon (or lime) coriander, turmeric, cloves and cardamom and stir 🥦 1 tsp yellow mustard seeds

frequently to prevent the mixture from sticking to the pan. Cook for approximately 2 minutes until all the 🥦 ½ tsp ground cumin spices are fragrant.

🥦 ½ tbsp ground coriander 3. Add the diced tomatoes and 1 cup of water. Cover and 🥦 ½ tsp turmeric cook for a few minutes.

🥦 Pinch cloves 4. Add rinsed lentils, sweet potato & 2 more cups of water.

🥦 ¼ tsp cardamom 5. Let everything come to a gentle boil, simmer covered 🥦 Pinch of salt and black

until sweet potato is tender and the curry thickens.

Add more water if required.

pepper, to taste

6. Add coconut milk (if desired) and cook for a further 5

🥦 Handful fresh cilantro, minutes to allow the curry to thicken.

chopped

7. Season to taste with salt, pepper and lemon juice and top with cilantro. Serve with quinoa or brown rice.

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🍽 SERVES 2.

Roasted Eggplant with Quinoa

Salad & Pine nuts

Eggplants are a nutrient-dense food as

they contain good amounts of vitamins,

minerals, and fiber in few calories.

They are high in antioxidants which

help to prevent many types of chronic

inflammatory diseases such as heart

disease and cancer.

Ingredients: Method:

🥑 2 eggplants 1. Cut the eggplants in half lengthwise. 🥑 2 cups quinoa, rinsed & drained With a knife, slice the flesh of the egg-

🥑 4 cups water plant in a diamond crisscross pattern.

🥑 Salt, to taste Squeeze the eggplants to open the

cuts and sprinkle the top and insides 🥑 2 tbsp extra virgin olive oil with salt. Set aside for 30 minutes. 🥑 Freshly ground pepper 2. Preheat the oven to 400oF and line a 🥑 ½ tsp red chili flakes baking tray with parchment paper. 🥑 Handful of pine nuts After 30 minutes, gently squeeze the 🥑 ¼ cup fresh parsley, chopped edges to release the juice, and wipe 🥑 1-2 tbsp lemon juice the surfaces dry with a paper towel.

Place on baking tray with the fleshy

side up and brush each half with olive 4. Take the eggplant halves out of oil. Roast until the top of the eggplants the oven and let cool for at least 10

begin to brown, about 1 hour. minutes. Using a tablespoon, scoop 3. Meanwhile, in a medium pot over high all the flesh of two of the halves of the heat, bring the quinoa, water and ½ eggplant into a large serving bowl.

tsp salt to a boil, stirring occasionally. 5. Add the cooked quinoa to the bowl Reduce the heat to low, and simmer along with the lemon juice and until the quinoa has fully absorbed the parsley. Season with salt and pepper.

water, about 15 minutes. Remove from 6. Spread the quinoa mixture over the the heat and set aside. other two eggplant halves and top with fresh parsley and pine nuts.

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🍽 SERVES 2.

Smoky Jackfruit Tacos

This smoky jackfruit recipe is incredibly easy to make, and great for preparing ahead of time. Jackfruit is incredibly versatile and is perfect for just about absorbing any sauce or flavor. It is also highly nutritious as it contains some of almost every vitamin and mineral that you need, as well as a decent amount of fiber.

Ingredients: Method:

🥑 6 tacos 1. Place the drained jackfruit in a bowl and using 🥑 1 cup lettuce, shredded your fingers, break apart the chunks of jackfruit 🥑 16 oz (2 cups) jackfruit in water into shreds.

or brine, drained and rinsed 2. In a large saucepan over medium heat, heat the 🥑 1 tbsp olive oil olive oil. Add the onion and cook until soft and 🥑 1/2 small yellow onion

translucent, about 5 minutes. Add the garlic and jalapeno (if using) and cook for another minute.

🥑 2 cloves garlic, minced

3. Add the shredded jackfruit to the pan and stir well.

🥑 1 jalapeno, seeded and finely Add the ground cumin, coriander, smoked papri-

chopped (optional) ka, chili powder and a pinch of salt. Stir to com-

🥑 ¼ tsp salt bine and cook for another 4 to 5 minutes, or until 🥑 ½ tbsp ground smoked paprika the jackfruit is browned.

🥑 ½ tbsp ground cumin 4. To make the peanut butter sauce, blend the pea-

🥑 1 tsp ground coriander nut butter, date, water, miso, vinegar and ginger.

🥑 ¼ tsp chili powder 5. If using tortillas, warm on medium heat in a fry 🥑 Corn tacos

pan or prepare the tacos on a plate. Place a large spoonful of cooked jackfruit in the center of each 🥑 Red Cabbage tortilla (or taco) and top with red cabbage, lettuce, 🥑 Red bell pepper red bell pepper and fresh cilantro. Pour over a 🥑 Cilantro dollop of peanut butter sauce and enjoy.

For the peanut butter sauce:

🥑 2 tbsp unsalted peanut butter

🥑 4 tbsp warm water

🥑 1 Medjool date, pitted

🥑 ½ tbsp apple cider vinegar

🥑 1 tsp miso paste

🥑 ¼ tsp grated ginger

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🍽 SERVES 2.

Lentil & Eggplant Lasagne

🍽

This is a delicious, plant-based

alternative to the regular dairy-laden

Method:

1. Preheat the oven to 375oF.

SERVES 2.

lasagne. Lentils are a great source of

2. Cut off the ends of the eggplant, then slice protein and chock full of fiber and lengthwise about ¼-inch thick.

minerals along with several antioxidant 3. Sprinkle the eggplant slices on both sides with and anti-inflammatory compounds. sea salt and let sit for 10 minutes. The salt helps Eggplants are also nutrient-dense to draw out the moisture. Pat dry with paper and high in antioxidants which help towel to remove excess liquid.

to prevent many types of chronic 4. Place the eggplant slices under the grill for 5-10

minutes until slightly browned.

inflammatory diseases such as heart

disease and cancer. Enjoy with a fresh 5. In a medium saucepan, heat a drizzle of olive oil over medium heat and add the onion. Cook green salad. for 2 minutes and then add the garlic and red pepper flakes. Sauté until the garlic is fragrant Ingredients: but not browned.

6. Meanwhile, in a food processor, place the 🥦 1 tbsp olive oil red bell pepper and diced tomatoes and 🥦 1 red onion, peeled and chopped blend until the red bell pepper is crushed and 🥦 2 garlic cloves, minced incorporated into the tomato mixture.

🥦 1 eggplant, roughly chopped 7. Add the majority of the crushed tomato and 🥦 1 red bell pepper, deseeded pepper mixture to the onion and garlic but set 🥦 2 x 400g can crushed tomatoes

aside approximately ¾ of a cup. Add the dried 🥦 1 cup green lentils, cooked & drained

oregano and cooked lentils to the saucepan 🥦 ¼ cup fresh basil, plus more for serving

and simmer for about 10 minutes, reducing the heat if the sauce begins to bubble too much.

🥦 1 tbsp dried oregano Add the basil and stir to combine.

🥦 ½ tsp red chili flakes 8. To assemble the lasagne, in a small to medium 🥦 Salt and pepper to taste baking dish, add enough sauce to cover the 🥦 Lemon, for serving bottom and spread to coat evenly. Add a layer of the eggplant slices, covering the bottom of the dish completely. It’s okay if the eggplant slices overlap a little. Scoop half the lentil mixture on top and spread evenly, followed by another layer of eggplant slices. Top with the remainder of the lentil mixture, the last eggplant slices and a thin layer of sauce.

9. Bake for approximately 30 minutes, making sure the eggplant doesn’t get too brown.

Remove the lasagne from the oven and let cool for 15-20 minutes before serving. Garnish with 21-Day Anti-inflammatory Meal Plan fresh basil and squeeze a bit of lemon on top.

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Crispy Tofu & Red Rice Salad

This dish is easy to make and well-rounded in terms of macro and micronutrients.

Red rice contains anthocyanin, a health-promoting compound that lends this rice a rich red color. It is anti-inflammatory and anti-bacterial, and has the capacity to lower blood pressure, prevent diabetes, improve vision and even reduce cancer cells.

Ingredients: For the dressing:

🥑 1 cup tofu, cubed 🥑 Juice of ½ lemon

🥑 1 cup red rice, cooked 🥑 1 tbsp olive oil

🥑 ½ green bell pepper, 🥑 1 clove garlic, minced sliced thinly 🥑 ½ tsp honey

🥑 ¼ red onion, diced 🥑 1 tsp coconut aminos 🥑 ¼ cup cashews

🥑 ½ mango, diced

🥑 ¼ cup cilantro leaves

Method:

1. Place the olive oil in a pan

and sauté the tofu cubes

over medium heat until

golden brown.

2. Place all salad ingredients

in a bowl.

3. To make the dressing,

combine the ingredients in

a small jug and whisk with

a fork to combine.

4. Pour over salad and enjoy.

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🍽 SERVES 2.

Cream of Broccoli Soup

One way to get your broccoli in is in this deliciously creamy soup. Broccoli is absolutely packed with nutrients and phytochemicals which help to protect against a range of chronic inflammatory diseases. The one nutrient that is of particular interest is a phytochemical called sulforaphane. Sulforaphane is a sulphur-rich compound that activates Nrf2

pathways which regulates a variety of antioxidant, detoxification cell survival genes, lowers inflammation and inhibits cancerous cell growth.

Ingredients: For serving:

🥦 1 white onion 🥦 1 tbsp seeds of choice 🥦 Mint leaves 🥦 4 cloves garlic, minced

🥦 2 carrots, chopped into

small pieces

🥦 1 potato, chopped into

small pieces

🥦 2 stalks celery, chopped

🥦 6 cups broccoli, chopped

🥦 3 cups vegetable stock

🥦 1 cup plant-based milk

🥦 ½ cup raw cashews

🥦 Handful of mint leaves

🥦 Salt and pepper, to taste

Method:

1. Add the onion, garlic, carrots and celery to a medium pot with a few tablespoons of the vegetable stock and sauté until they start to soften and become fragrant.

2. Add the broccoli, raw cashews, stock, mint leaves and plant-based milk and simmer over medium heat until all the vegetables are soft and tender, about 20 minutes.

3. Carefully pour the soup into a blender and blend on high until smooth.

4. Pour into bowls and top with a splattering of milk, seeds and fresh mint leaves.

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🍽 SERVES 2.

Cauliflower & Potato Curry

This Cauliflower and Potato curry is quick

and easy to make and can be stored in the

freezer to pull out when needed. Cauliflower

is low in calories, and is also a good source

of vitamin C, K and B6. It is also a good

source of fiber which is important for

digestive health and may reduce the risk

of chronic diseases. Cauliflower is high in

antioxidants, which protect your cells from

harmful free radicals and inflammation.

To add more protein to this vegan curry,

you could simply add some canned

chickpeas or butterbeans. You could also

give the curry a green boost by stirring in

some spinach or kale.

Ingredients: Method:

🥦 1 tbsp olive oil 1. Heat the olive in a large pan.

🥦 3 shallots, peeled and diced 2. Add the shallots, ginger and garlic and 🥦 2 garlic cloves, crushed cook on low heat for approximately 5

🥦 16 oz cauliflower cut into florets

minutes, until softened.

3. Add the curry powder and chili powder.

🥦 12 oz potatoes, peeled and diced Stir and cook for a further minute.

🥦 1 ½ tbsp fresh ginger, minced 4. Add the tomatoes, potatoes and stock.

🥦 3 tbsp curry powder Mix well and cover with a lid. Cook on 🥦 ¼ tsp chili powder

low heat for about 25 minutes.

🥦 1 x 400g can (14 oz) diced tomatoes

5. Add the stock and cauliflower. Mix well, cover and cook for a further 20 minutes.

🥦 3 cups vegetable stock 6. Stir in the coconut milk.

🥦 1 cup coconut milk 7. Serve with brown rice or quinoa and top 🥦 Cilantro, to serve with fresh cilantro.

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🍽 SERVES 2.

Green Pea & Mint Falafel

with Baked Sweet Potatoes &

Garden Salad 🍽 SERVES 2.

These delicious Green Pea and Mint Falafels are the perfect combination of hearty and fresh with the flavors of the chickpeas, green peas and mint. Served alongside a salad and freshly baked sweet potatoes, this meal will become one of your favorites. Your gut bacteria will also love the diversity of plant foods it contains.

Ingredients:

🥑 2 cups collard greens, kale or silverbeet

🥑 1 ½ cup chickpeas, rinsed and drained

🥑 ½ cup green peas

🥑 ½ cup fresh mint leaves

🥑 2 cloves garlic, minced

🥑 1 tbsp tahini

🥑 1 tbsp olive oil Method:

🥑 1 tbsp lemon juice

🥑 ½ tsp ground cumin

1. Preheat the oven to 350oF and line two trays with 🥑 Pinch of salt and pepper

baking paper.

🥑 2 tbsp oat flour

2. On one tray, place the sweet potato wedges and drizzle with olive oil. Using a sieve, sprinkle the sweet paprika over the sweet potato and add a pinch of salt For the baked sweet potatoes:

and pepper. Place in the oven and bake for 50-60

🥑 1 sweet potato, cut in wedges minutes, until starting to brown.

🥑 1 tsp sweet paprika 3. Meanwhile, add the falafel ingredients to a food 🥑 1 tbsp olive oil processor and pulse until it forms a wet, sticky 🥑 Pinch salt and pepper mixture. If too dry, add more lemon juice or olive oil.

4. Scoop out tablespoon sized balls of falafel mix and For the salad: place them on the tray. Squash them with a fork to 🥑 1 cup mixed greens

make the correct shape. You can also use your hands 🥑 1 tomato, diced

to shape if you find that easier.

🥑 ½ carrot, grated 5. Bake for 35-40 minutes until crispy on the outside 🥑 ½ beetroot, grated and soft on the inside. Remove and let cool slightly 🥑 ¼ red onion, sliced before removing from the tray.

🥑 ½ lemon 6. Assemble the salad ingredients on a plate and 🥑 2 tbsp tahini squeeze lemon juice over the top for a dressing.

7. Place the baked sweet potato and falafels beside the salad and enjoy with tahini.

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Quinoa Butternut Squash

Salad with Avocado &

Pomegranate 🍽 SERVES 2.

Served with a creamy vegan dressing, this colorful salad is delicious and easy to make. It’s also extremely health-promoting as it’s packed full of nutrient-dense foods such as quinoa and broccoli. Quinoa is one of the best foods you can incorporate into your diet if you are plant-based. It is high in protein, fiber, magnesium, B vitamins, iron, potassium, calcium and various beneficial antioxidants that fight free radicals and prevent inflammation.

Ingredients: Method:

🥑 1 cup white quinoa, cooked 1. Preheat the oven to 350oF.

🥑 1 cup butternut squash, peeled 2. Place the diced butternut squash on an oven tray and diced into small cubes and drizzle with olive oil. Bake in the oven for ap-

🥑 1 cup broccoli florets, lightly proximately 20 minutes until the butternut is soft steamed and slightly browned. Remove and let cool for 15

🥑 1 cup rocket leaves, loosely minutes.

packed 3. Combine salad ingredients in a bowl.

🥑 1/3 cup alfalfa sprouts

4. To make the dressing, combine the ingredients in 🥑 1 avocado, cut in half and sliced a high-speed blender or food processor. Blend, 🥑 ¼ cup pomegranate seeds increasing the speed to medium, until the dress-

🥑 ¼ cup pistachios ing is creamy-smooth, adding more ice water as needed until you like the consistency. Taste, add-

For Green Sauce Dressing: ing more lemon or salt if you like. You can refriger-

ate in an airtight container for up to one week.

🥑 1/3 cup raw cashews 5. Pour the salad dressing over the salad and enjoy.

(covered in boiling water and

soaked 1-8 hours)

🥑 ¼ cup packed fresh basil & chives

🥑 1 garlic clove, peeled

🥑 1 ½ tbsp fresh lemon juice

🥑 ½ tbsp extra virgin olive oil

🥑 Pinch of salt

🥑 2 tbsp ice water

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Tofu & Spinach-stuffed

Pancakes

This delicious twist to a French classic is ideal for a warming lunch or dinner. Tofu is a good source of plant-based protein and contains all nine essential amino acids. It is a valuable source of plant-based iron and calcium and the minerals manganese and phosphorus. It also contains magnesium, copper, zinc, and vitamin B1.

Ingredients: 🥦 ½ cup non-dairy milk 🥦 🥦 8 oz tofu 🥦

1 cup all-purpose wholemeal flour

🥦 1 yellow onion 🥦

2 tbsp corn flour

🥦 10 leaves spinach 🥦

½ tsp salt

Pinch black pepper

🥦 ¼ cup fresh basil, packed 🥦 4 cloves garlic

Method:

1. Combine flour, corn flour, non-dairy

milk and salt and mix until smooth.

Set aside for 30 minutes.

2. Heat a small non-stick skillet or crepe

pan over medium heat. Brush pan

with some olive oil.

3. Pour approximately 1/4 cup batter

into the center of pan, swirling pan

to coat. Cook for about 1 minute or 4. Mash the tofu with a fork and add until bottom is a light golden color. boiled spinach leaves, basil leaves, salt Flip and cook for 30 seconds. and pepper.

Transfer to a plate and repeat with 5. Meanwhile, fry the onion and garlic in remaining batter. Stack crepes a fry pan. Add the tofu mixture and fry between waxed paper. (You can for a further 3 minutes.

refrigerate for up to 3 days or 6. To assemble, place approximately 3

freeze for up to 1 month.) tbsp of the tofu mixture on a pancake and roll. Enjoy with a sprinkle of lemon juice and fresh basil.

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🍽 SERVES 2.

Butterbean-stuffed Sweet

Potato with Avocado

Sweet potatoes are a plant-based

staple as they’re filling, delicious and

packed full of nutrients. They are a

great source of fiber and many vitamins

and minerals that promote gut health,

support your immune system and

reduce inflammation. Served with

butterbeans, which are high in protein,

and avocados, which contain heart-

healthy fats, this dish makes for a well-

rounded and satisfying meal.

Ingredients: Method:

🥑 2 golden sweet potatoes, 1. Preheat the oven to 375oF.

skins washed 2. Place the two sweet potatoes on baking paper 🥑 1 can butter beans on a tray and stab in a number of places with 🥑 1 ½ cups crushed tomatoes a fork. Bake in the oven for 1 hour or until the 🥑 1 small yellow onion

potatoes are soft and cooked through.

🥑 1 garlic clove, minced

3. Meanwhile, in a fry pan, with 1 tbsp of olive oil, cook the onions, bell pepper, celery and 🥑 2 tsp dried coriander garlic for 5 minutes until they have softened.

🥑 Salt and pepper, to taste Add the ground cilantro and stir in.

🥑 ½ red bell pepper, 4. Add the crushed tomatoes and 1 cup of water and cook for 10 minutes.

finely diced

🥑 1 celery stick, finely diced 5. Add the butter beans and salt to taste, and 🥑 Fresh cilantro

simmer for a further 10 minutes.

🥑 Avocado

6. Once the potatoes are cooked, cut a slit in each of the tops and place on a plate. Scoop 🥑 Lemon, to serve the tomato butterbean mixture into the slits and top with fresh cilantro and avocado.

🍽

Serve with fresh lemon.

21-Day Anti-inflammatory Meal Plan

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Rigatoni with Creamy

Avocado Basil Sauce

This pasta dish served with a creamy avocado basil sauce is as easy as boiling pasta and throwing ingredients into a blender. It’s a no-fuss, quick recipe that’s wonderfully satisfying. It’s a delicious dinner recipe that’s perfect for a busy weekday evening. It’s also nutrient-dense- full of omega-3 fatty acids that work to reduce inflammation and prevent chronic disease.

Ingredients: 🥑 8 oz rigatoni pasta (or pasta of choice)

🥑 1 large ripe avocado, deseeded and halved 🥑 1 cup basil leaves 🥑 ¼ cup cilantro leaves 🥑 ½ lemon, juice and zest 🥑 1 garlic clove, minced 🥑 1 tbsp olive oil 🥑 ¼ cup water 🥑 Salt and pepper to taste 🥑 Nutritional yeast, optional Method:

1. Cook the pasta according to package instructions.

2. To prepare the creamy avocado sauce, add all of the ingredients to a blender and blend into a smooth sauce. Add more water to make it less thick if needed.

3. Combine with the pasta and season with salt and pepper. Top with nutritional yeast if desired.

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🍽 SERVES 2.

Mexican-style Black Beans

This classic Mexican-style dish is made with black beans, tomatoes, red bell pepper and a blend of pantry-friendly spices. It is a protein-heavy meal that can easily be prepared in less than half an hour. Besides protein, black beans are a good source of iron, magnesium, thiamine, folate and other micronutrients. They also have high levels of flavonoids, particularly anthocyanin which have antioxidant abilities and can help keep inflammation at bay.

Ingredients:

🥦 2 tbsp olive oil

🥦 1 yellow onion, diced

🥦 1 cup red bell pepper, diced

🥦 2 garlic cloves, minced

🥦 1/8 tsp chili powder

🥦 1 tbsp smoked paprika

🥦 1 tsp ground cumin

🥦 ½ tsp ground cinnamon Method:

🥦 3 cups black beans, washed 1. In a medium fry pan over medium heat, add the and drained olive oil. Once warm, add the chopped onion 🥦 1 ½ cups diced tomatoes and bell pepper. Cook for about 5 minutes 🥦 1 tbsp tomato paste before adding the garlic. Cook for a further 2

🥦 2 cups veggie broth

minutes.

🥦 2 bay leaves

2. Add the spices: chili powder, smoked paprika, cumin, cinnamon, salt and pepper to taste.

🥦 Salt and pepper to taste

3. Add the black beans, diced tomato, tomato 🥦 Fresh cilantro, paste and veggie broth. Increase heat and bring roughly chopped to a boil.

4. Add bay leaves. Once at a boil, lower temperature and let simmer for 10 minutes. If 🍽

you want a thicker chili, simmer without a lid for SERVES 2. an additional 5 minutes or stir in a bit of flour.

5. Top with fresh cilantro and serve with tortilla wraps or brown rice and avocado.

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