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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21-Day Anti-inflammatory Meal Plan
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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
43 With Recipes & Shopping Lists SERVES 2.
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.
44
21-Day Anti-inflammatory Meal Plan
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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.
21-Day Anti-inflammatory Meal Plan
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