World Health Day Special: 3 Plant-based Recipes by Chef Niki

World Health Day is celebrated every year on 7 April. The theme for World Health Day 2022 is ‘Our Planet, Our Health’. This presents a unique opportunity for a green and healthy recovery from the COVID-19 pandemic that puts the health of individuals and the planet at the center of actions and fosters a movement to create societies focused on well-being using plant-based recipes.

Niki Connor, a certified professional chef, certified Health & Nutrition Counselor, and Nutrition Consultant shares her top 3 favorite Plant-based recipes for you to try at home.

3 Plant-Based Recipes

Holistic Chef Niki’s Lentil and Mushroom Bolognese

lentil

Ingredients:

  • ⅓ cup red lentils, rinsed
  • 1 lb cremini mushrooms, diced.
  • 2 tbs EVOO 
  • 1 yellow onion, diced.
  • ½ tsp red pepper flakes
  • 3 cloves garlic, minced.
  • 1 bay leaf
  • 2 sprigs of fresh thyme
  • sea salt and ground black pepper, to taste
  • 3 tbs tomato paste
  • 14.5 oz can organic crushed tomatoes 
  • 1 tbs tamari
  • 1/4 cup red wine
  • ½ cup flat-leaf parsley, chopped
  • Pasta of choice 

Directions:

  1. Cook lentils in a small saucepan on medium-high heat for 15-20 minutes. Strain excess water.
  2. Heat a large pot to medium heat and add oil, then add onion, stirring until translucent, about 5 minutes. Add garlic, red pepper flakes, and the bay leaf. Cook until garlic begins to brown.
  3. Add mushrooms and stir to combine. Add 1 tbs of water if needed. Add cooked lentils and tomato paste, season with salt and pepper, and stir to combine. Add thyme and cook for another 10 minutes, stirring often.
  4. Add red wine and Tamari. Simmer for 5 minutes, stirring often. 
  5. Add crushed tomatoes and stir to combine. Simmer for 5 minutes, stirring often. 
  6. Cook the pasta according to package directions, making sure it’s al dente. Once pasta is cooked, drain excess liquid and add to the bolognese. Stir to combine.
  7. Plate, garnish with chopped parsley, and serve.

Holistic Chef Niki’s Kale Caesar salad

kale salad

Ingredients:

• Tuscan kale
• 1/2 red onion, diced
• 1/4 cup raw unsalted sunflower seeds, soaked for 4hrs or overnight.
• 4 cloves garlic, smashed.
• Juice of 3 lemons, divided
• 1 tsp. capers
• 2 tsp. shredded nori
• 1 tsp. nutritional yeast
• 1 tsp. dijon mustard
• ¼ tsp. tamari
• Ground black pepper, to taste.
• Water to thin as needed.

Directions:

  1. Massage juice of 1 lemon and 1 tsp EVOO into the kale to soften.
  2. Blend remaining ingredients except for the onion in a high-speed blender or food processor.
  3. Add dressing and red onion to kale and toss to combine. 
  4. Plate and serve with extra ground black pepper

Holistic Chef Niki’s Apple Crisp

apple crispe

Ingredients:

Filling

  • 8 apples (Fuji or Fuji and Granny Smith), sliced thin with a mandolin
  • Juice and zest of 1 lemon
  • 2/3 cup coconut sugar
  • 2 tsp. ground cinnamon
  • 3 tbsp. arrowroot starch 
  • 1/4 cup oat milk
  • 3/4 tsp. freshly grated ginger 
  • 1 pinch nutmeg 

Topping

  • 1 cup gluten-free rolled oats
  • 1 cup almond flour
  • 1/2 cup coconut sugar 
  • 1/2 cup maple syrup 
  • 1/2 cup walnuts (roughly chopped)
  • 1 tsp. fleur de sel
  • 2 tsp. ground cinnamon
  • 1/2 cup melted coconut oil 

Directions:

  1. Preheat oven to 350F
  2.  Thinly slice apples with a mandolin.
  3. Add apples to a large mixing bowl and top with the remaining filling ingredients.
  4. Grease a baking dish with coconut oil (you can use a spatula or paper napkin).
  5. Transfer the mixture to the baking dish.
  6. Add topping ingredients to a mixing bowl. Stir to combine, and then pour overfilling.
  7. Bake for 1 hr. 
  8. Let rest for 20 minutes before serving. 
  9. Serve with coconut whipped cream or coconut vanilla ice cream.

For more interesting plant recipes visit:  http://holisticchefniki.com

Disclaimer

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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