a small jug and whisk with
a fork to combine.
4. Pour over salad and enjoy.
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21-Day Anti-inflammatory Meal Plan
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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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21-Day Anti-inflammatory Meal Plan
With Recipes & Shopping Lists
🍽 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.
39
21-Day Anti-inflammatory Meal Plan
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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.
21-Day Anti-inflammatory Meal Plan
40 With Recipes & Shopping Lists
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
21-Day Anti-inflammatory Meal Plan
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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: