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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21-Day Anti-inflammatory Meal Plan
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🍽 SERVES 1.
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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21-Day Anti-inflammatory Meal Plan
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🍽 SERVES 1.
Anti-Inflammatory
Mains Recipes
🥑
21-Day Anti-inflammatory Meal Plan
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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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21-Day Anti-inflammatory Meal Plan
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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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21-Day Anti-inflammatory Meal Plan
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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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21-Day Anti-inflammatory Meal Plan
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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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21-Day Anti-inflammatory Meal Plan
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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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21-Day Anti-inflammatory Meal Plan
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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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21-Day Anti-inflammatory Meal Plan
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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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21-Day Anti-inflammatory Meal Plan
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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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21-Day Anti-inflammatory Meal Plan
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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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21-Day Anti-inflammatory Meal Plan
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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: