< Back Chickun Tikka Masala Prep Time: 30 min Cook Time: 35 min Serves: 6-8 Level: Intermediate About the Recipe Ingredients Brown Basmati Rice (pressure cook for 20 minutes) • 2 cups Basmati Rice rinsed and well drained • 2 cups Water • 2 tsp Salt • 1 tsp Cumin Seeds • 1/2 tsp Turmeric • 5 Green Cardamon • 3 Cloves • 1 Bay Leaf Soy Curl Marinade • 1 cup non-dairy greek yogurt • 4 cloves garlic, minced • 1 in ginger, minced • Juice of 1 lemon • 1 tbsp oil • 1.5 tsp salt • .5 tsp cumin • .5 tsp coriander • .5 garam masala Spice Blend • 1 1/2 teaspoon cumin seeds • 4 teaspoons coriander seeds • 6 cloves • 30 black peppercorns • 6 green cardamom pods, (black seeds only; discard pods) • 2 (2-to-3inch) cinnamon sticks • ½ tablespoon fenugreek leaves, AKA kasoori methi • 1 ½ teaspoons Indian red chili powder • 1 teaspoon ground turmeric • 1 teaspoon paprika • 1 teaspoon ground ginger • 1/2 teaspoon nutmeg, freshly grated (or pre-ground) Masala • 3 tbsp Oil • 1 tbsp Cumin Seeds • 6 whole dried red chilies (or sub with ½ tsp red pepper flakes, or omit for less heat) • 1 Onion, chopped • 4 tbsp Garlic, minced • 3 tbsp Ginger, minced • 1 Green Chili, fine dice • 2.5 cups tomato, diced • 2 tbsp Tomato Paste • 1 tbsp Garam Masala • 1/2 tsp Turmeric Powder • 1 tsp Kashmiri Red Chili Powder • 1 tsp Coriander Powder • 2 tsp Salt • 1/4 tsp Black Pepper • 1 1/4 cup Water • 14 oz Coconut Cream • 2 tbsp DF butter • 2 tbsp Fenugreek Leaves • 8-10oz Butler Soy Curls • 1 Lime, juiced • 1 cup Cilantro, chopped Preparation Instant Pot Brown Basmati Rice Add all ingredients to the instant pot. On high pressure, set the timer to 20 minutes. Allow the pressure to release naturally for 10 minutes. Fluff and serve. Soy Curl Marinade Rehydrate the soy curls with water for 10 minutes. Then, squeeze excess water out of the curls. Set aside. In a bowl, add all marinade ingredients. Add the soy curls to the marinade. Let curls marinade for at least 30 minutes up to overnight. When you're ready to bake them, set the oven for 425 and bake for 15-20 minutes (or until you see little burnt bits). Set aside. Spice Blend Heat a frying pan over medium heat. Once warm, add the whole spices (cumin and coriander seeds, cloves, peppercorns, cardamom seeds, cinnamon sticks, and fenugreek leaves). Toast, shaking the pan frequently, until they are very fragrant. Transfer the seeds out of the pan and allow to cool. Once cooled, add to a spice grinder and blend until finely ground. Pour into a bowl, add the ground spices (Indian red chile powder, turmeric, paprika, nutmeg, and ginger), and toss all the spices to combine. Masala Heat the 3 tablespoons of oil in a deep 12-inch sauté pan over medium-high heat. Once hot, add the cumin seeds and cook for 1 minute, swirling the pan frequently. Add the dried chilies and cook for another 30 seconds, swirling frequently to prevent burning. Add the onions and cook until golden brown. Add the garlic, ginger, diced serrano pepper, and turmeric, and cook for 1 minute, tossing frequently. Add the red chili powder, coriander, and tomato paste. Stir frequently for 30 to 60 seconds. Add the tomatoes and their juices, and cook until broken down and softened, 2 to 3 minutes. Add the cilantro stems (save some of the leaves for the garnish), kosher salt, and stir. Cover the pan and bring to a simmer. Simmer the masala for 15 minutes, opening the pot to stir occasionally, until the liquid has mostly evaporated. Scoop out the dried red chilies and discard. Add in the coconut milk, garam masala, and DF butter. Crush the fenugreek leaves in your hand to release the aroma and add to the masala. Increase the heat slightly and stir until everything is combined and the butter is melted. Add the baked soy curls and lemon juice. Simmer for 2 minutes and coat the soy curls in the sauce. Garnish the masala with the cilantro leaves and season to taste with salt. Serve the tikka masala with brown basmati rice and/or with DF garlic naan. Previous Next

< Back Gooey Chocolate Chip Cookie Bars Prep Time: 5 min Cook Time: 35 min Serves: 9 Level: Beginner About the Recipe Ingredients 1 cup cashew butter 1 Tbs chia seeds 3 Tbs water 1/2 cup maple syrup 2 Tbs coconut flour 2 tsp vanilla extract 1/2 tsp baking soda 1/4 tsp salt 1/2 cup chocolate chips Preparation Prep Pre-Heat oven to 350º Line baking dish with parchment paper Make Combine chia seeds and water in a small bowl and allow to sit for 5 minutes until it thickens up and has a gel like texture. In a large bowl combine; cashew butter, chia egg mixture, maple syrup, coconut flour, vanilla extract, baking soda, and kosher salt. Mix until everything is well combined. Sprinkle in chocolate chips and gently mix until they are evenly distributed throughout the batter. Transfer batter to a parchment-lined baking dish and gently pat the batter into the pan to even it out. Bake for 30 minutes or until the cookie bars are set up and lightly browned. Allow to cool completely before cutting into 9 squares Previous Next

< Back Moroccan Inspired Fonio Prep Time: 25 minutes Cook Time: 15 minutes Serves: 6-8 Level: Beginner About the Recipe Ingredients 2 Tbs olive oil 1/2 red bell pepper, diced 1/2 red onion, diced 1 zucchini, cubed 1 tsp salt 1 cup fonio (can substitute millet or couscous) 1/4 cup raisins 1 1/2 cups water or broth 1 tsp cumin 1 tsp ground coriander 1/2 tsp ground cinnamon 1 tsp ground turmeric 1 tsp ground black pepper garlic cloves 2 Tbs lemon juice 1 carrot, grated 1 cup chickpeas 1/2 cup cilantro 1/2 cup parsley 1/2 cup mint 1/2 cup sliced almonds optional topping 1/2 cup pomegranate seeds optional topping Preparation Make Place the red pepper, red onion and zucchini on a baking tray. Drizzle with the olive oil and sprinkle over the salt. Bake for 20 minutes at 350 degrees Meanwhile, in a small bowl whisk the cumin, ground coriander, cinnamon, turmeric, black pepper, grated garlic, lemon juice and olive oil with the boiling water. Pour over the cooked fonio and raisins (in a large mixing bowl) and let stand for 10 minutes. Once soaked and cooled slightly, fluff up the grains with a fork. Add the chickpeas, grated carrot and fresh herbs (reserving some herbs for garnish) and give everything a good stir. Sprinkle over the almonds, pomegranate and remaining herbs and serve. Previous Next

< Back Spinach & Feta vEggs Prep Time: 10 minutes Cook Time: 5 - 7 minutes Serves: 4-6 Level: Beginner About the Recipe Ingredients 1/2 onion, diced 1 red bell pepper, diced 2 tsp garlic powder 1 tsp smoked paprika 1/2 tsp Turmeric, ground 1 tsp black pepper 1/2 tsp black salt, optional 6 oz spinach, frozen 14 oz extra firm tofu, crumbled 1/3 cup vegan feta cheese, crumbled Preparation Prep Dice desired veggies and set aside. Make Add onions and bell peppers to a preheated pan over medium heat and water saute for about 2 minutes. Add crumbled tofu to the pan and stir well. Add all spices and mix well to incorporate thoroughly. Taste and adjust seasonings if needed. Add in spinach and mix well. Add in the non-dairy feta cheese and mix well. Serve immediately. Previous Next

< Back Mediterranean Inspired Quinoa Prep Time: 20 minutes Cook Time: 10-12 minutes Serves: 6-8 Level: Beginner About the Recipe Ingredients 2 cup quinoa, rinsed well 3 roma tomatoes, sliced 10 oz spinach, chopped 1/4 cup basil, chiffonade 3 garlic cloves, minced 2 Tbs nutritional yeast, optional 1/2 tsp salt 1/2 tsp black pepper, freshly cracked Preparation Prep Cook quinoa according to package instructions. Set aside. Make In a pan over medium heat, gently water saute tomatoes and spinach until spinach wilts. Add basil, garlic and seasonings. Stir well. Add mixure to the prepared quinoa and mix well. Adjust for seasoning. Previous Next

< Back Shuku Shuku (raw) Prep Time: 10 min Cook Time: Serves: 12 Level: About the Recipe Ingredients - 1/2 cup coconut chaff (or coconut flakes) - 1/4 cup coconut condensed milk ( or non-dairy evaporated milk) - 1/2 cup bread crumbs Preparation In a bowl, add coconut chaff and condensed milk. Mix well and mixture clumps together. Roll into balls and then roll the balls in bread crumbs. Serve and enjoy Previous Next

< Back Mother Earth Salad Prep Time: 10 min Cook Time: n/a Serves: 4 Level: Beginner About the Recipe Ingredients 4 cloves garlic 1 small shallot 3 lemons, juiced 1/2 cup olive oil 1 cup spinach 1 cup dill 1 cup chives 1 green onion stalk 1/3 cup nutritional yeast 1 cup raw cashews 2 teaspoon salt 1 large head of iceberg or Romaine Preparation Remove skin from garlic and shallot. Juice the lemons, discarding of any seeds that fall. Add all ingredients into blender and pulse until smooth. Serve over chopped iceberg lettuce and enjoy! Previous Next

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< Back Chickpea Salad Prep Time: 5 min Cook Time: 10 min Serves: 2 Level: Beginner About the Recipe Ingredients 1 red bell pepper, diced 1/2 cup red onion, diced 3 garlic cloves, minced 14 oz chickpeas, canned 1/3 cup basil, julienned 2 Tbs red wine vinegar 1 tsp black pepper, ground 1/2 tsp salt 1 Tbs poultry seasoning Preparation Prep Diced bell pepper, onion, garlic cloves and basil. Thoroughly rinse canned chickpeas. Make Mix all ingredients well in a bowl. Adjust seasonings as necessary. Previous Next

Food as medicine;Healthy meal prep;Batch cooking for health;Healing with whole foods;Whole food plant-based cookbook;Simple healthy eating for busy people;Beginner plant-based cooking;Easy vegan batch cooking;Healthy vegan batch cooking and meal prep;Whole food plant based nutrition guide;Food as medicine holistic cookbook;Natural healing through food and nutrition Nourish By Naija What if the way you prep your food mattered more than any diet plan, supplement, or specialist? In Nourish by Naija, board-certified holistic nutritionist and chef Ini Isangedighi reveals her signature whole-food prep method designed for real-life healing. Whether you’re navigating chronic illness, reclaiming your energy, or trying to ditch processed foods for good, this isn’t another health fad. It’s a system for eating with intention, flavor, and flow. Inside, you’ll learn: How to use the Nourish by Naija Method™ to simplify weekly prep and build healing meals in minutes Chef-tested, plant-forward recipes organized by food category for mix-and-match flexibility How to shift your mindset and kitchen habits to match your body's healing rhythms Tools to overcome common prep roadblocks, food fatigue, and kitchen chaos This book is part cookbook, part method manual, and part lifestyle guide. It is designed to help you nourish deeply, consistently, and deliciously. Buy the Book Project Name This is your Project description. Provide a brief summary to help visitors understand the context and background of your work. Click on "Edit Text" or double click on the text box to start. Project Name This is your Project description. Click on "Edit Text" or double click on the text box to start. Project Name This is your Project description. Provide a brief summary to help visitors understand the context and background of your work. Click on "Edit Text" or double click on the text box to start.

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< Back Palm Oil Curry Prep Time: 15 min Cook Time: 15 min Serves: 6 Level: Beginner About the Recipe Ingredients ¼ puna yam or 2 cups millet 1 red bell pepper 1 medium red onion 3 garlic cloves 1½ cups coconut milk 1 cup vegetable stock 3 tbsp unrefined red palm oil 1 tbsp tomato paste 1 tbsp smoked paprika ½ tbsp coconut nectar or date syrup 1 tsp cumin 1tsp sea salt 1 scotch bonnet pepper 1 tbsp lemon or lime juice (optional) 1 small bunch basil leaves, julienned Preparation Peel and slice the yam, place it into a saucepan with water and boil until tender. If you cannot source the puna yam, alternatively prepare 2 cups of millet according to package instructions and set aside. Cut the onion in half, cut one half into large pieces for blending and then dice the second half Cut the bell pepper and scotch bonnet pepper into large pieces and these along with the large pieces of onion to a food processor and blend. Set aside. Rough chop the fresh basil leaves and set aside Heat the palm oil in a saucepan or skillet on medium heat Add the chopped onions and stir until they become translucent, about 1 minute Add in the tomato paste and continue to stir everything for another minute Pour in the blended onion and peppers and stir for another 2 - 3 minutes, then add in the coconut milk, vegetable stock, salt, paprika, cumin, and coconut nectar, and stir through Add the lemon juice and lower the heat, cover the pan and simmer for 7 - 8 minutes Add in the basil leaves, stir through and then remove the pan from the heat To plate, add yam slices or millet to wide bowls, spoon the curry into serving bowls. Previous Next

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< Back Alkaline Fried 'Rice' Prep Time: 30 min Cook Time: 15 min Serves: 4-6 Level: Beginner About the Recipe Ingredients 2 cups quinoa, cooked 1 red onion, diced 2 red bell pepper, diced 1 habenero, diced 1 fennel bulb, diced 1 cup oyster mushrooms, chopped 1-2 cup basil, julienned 2 tbsp grapeseed or palm fruit oil 3 tbsp coriander, ground 1 tsp thyme, dried 1/2 tsp pepper, ground 1 tsp ginger, ground 1/2 tsp salt 2 tbsp onion powder 1/4 tsp cayenne 1 tbsp mushroom powder 3 tbsp coconut aminos Preparation Prep Prep the following veggies: onion, bell peppers, habanero, fennel, mushrooms and basil Directions Add oil to pan over medium heat and allow to get warm Bloom spices by adding ground spices (coriander and thyme) to heated oil Increase heat to medium-high and add diced red onion and saute for 2-3 minutes Add oyster mushrooms and saute for 3-4 minutes Add bell peppers, habenero, fennel, salt, pepper, ginger, onion powder and cayenne. Mix well and allow to cook for 2-3 minutes. Add mushroom powder and cooked quinoa. Mix well. Add basil and coconut aminos. Mix well. Turn heat off and allow the dish to rest for ~5 minutes, allowing for the flavors to meld. Previous Next

< Back Mongolian Chickpeas Prep Time: 10 min Cook Time: 20 min Serves: 4 Level: Beginner About the Recipe Sticky-sweet-spicy Mongolian chickpeas is a one-pot meal that’s super versatile. Try this sauce with different plant-based proteins and dish it up over wild rice, fonio or quinoa. It makes great lettuce wraps, too! Ingredients Mongolian Sauce 3 tablespoons soy sauce or tamari 1 tablespoon dark soy sauce ( or sweet soy sauce or hoisin sauce) 1 teaspoon red pepper flakes 1 tablespoon coconut sugar 1/4 cup water 2 teaspoons arrowroot powder Stir Fry 1 teaspoon oil 2 cloves garlic, minced 1/2" piece of ginger, minced 1 red bell pepper chopped into 1/2-inch sticks 1 cup small chopped broccoli 15-ounce can chickpeas drained, or 1 1/2 cups of cooked chickpeas 8 ounces Butler soy curls, optional 3 or 4 green onions chopped in 1" pieces sesame seeds for garnish Preparation Sauce Add all of the sauce ingredients to a bowl, mix really well, and set aside. Stir Fry Heat a skillet over medium heat, and add the oil. Once the oil is hot, add in the ginger and garlic and cook for about 1 minute. Add in the peppers, broccoli, and a pinch of salt. Mix well, cover the pan, and cook for 2 to 4 minutes, or until broccoli is bright green. At this point, you can remove the broccoli to add back later, so that it doesn’t overcook, or continue with the broccoli in the pan. Add the mixed sauce to the pan along with the chickpeas (and curls if using). Mix in, cover, and cook for 2 to 3 minutes to bring it to a boil. The sauce will thicken at this point. Simmer for another minute or so, then add in the green onion and fold in the broccoli again, if you removed it. Switch off heat, then taste and adjust flavor by adding a pinch of salt or a few drops of vinegar while still hot. Garnish with sesame seeds and serve over wild rice, fonio or quinoa. Or you can make lettuce wraps! Previous Next

< Back Beefless Bourguignon Prep Time: 15 min Cook Time: 45 min Serves: 4-6 Level: Beginner About the Recipe Ingredients 2 cups beefless broth 3 tbsp DF butter 2 cups pearl onions 3 cups baby carrots 6-8 garlic cloves, minced Bouquet Garni : 2-3 sprigs of fresh rosemary, 4-5 sprigs of fresh thyme, 1 bay leaf 2 tsp poultry seasoning 1 tsp dried oregano 3 cups of cremini or shiitake mushrooms, sliced or quartered 3 cups of jackfruit 3 tbsp tomato paste Salt and pepper to taste 1 cup red wine (burgundy or pinot noir) 2 tbsp arrowroot starch Preparation Place a Dutch oven over medium heat with DF butter and sauté onions for 3 to 5 minutes until just getting some light golden color, then add the carrots and sauté for another 4 to 5 minutes. Stir in garlic, rosemary, thyme, bay leaf, poultry seasoning, and oregano and cook for 1 to 2 minutes. Add mushrooms and cook 3 to 4 minutes until mushrooms looks softer and have shrunk a bit in size. Then add jackfruit, tomato paste, and salt/pepper to taste. Stir to coat evenly and cook for another 1 minute. Add the red wine and bring to a simmer for 2-3 minutes. Add the stock and bring to a boil. Reduce to a simmer and add the lid. Cook until carrots are tender (~15-20 minutes) Remove lid and add the arrowroot starch. Mix well and allow sauce to thicken (~2 minutes) This dish is best served with eggless egg noodles, mashed potatoes or parsnip puree. Use the cooking time of the bourguignon to prepare the side. Serve immediately with cooked pasta, mashed potatoes or parsnip puree. Previous Next

< Back Copycat Zuppa Toscana Prep Time: 10 minutes Cook Time: 30 minutes Serves: 4 Level: Beginner About the Recipe Ingredients 1 onion, diced 14 oz beyond sausage 2 Tbs butter, non dairy 2 Tbs flour 1 1/2 tsp fennel seed 1 tsp oregano 1/4 tsp red pepper flakes 3 garlic cloves, minced 4 cup water 1 cup plant milk of choice, Unsweetened 1 Tbs better than bouillon 3 potatoes, peeled and diced 3 cup kale, chopped Preparation Add the sausage to a dutch oven and break it apart with a wooden spoon. Allow the sausage to brown, stirring frequently, for 7-10 minutes. Remove the sausage from the pan with a slotted spoon and set aside. Add the butter to the pot and let it melt. Slowly whisk in the flour until the mixture is smooth and bubbly. Add the onion, fennel seeds, oregano, black pepper and a pinch of red pepper flakes and stir to coat evenly. Continue to cook until the onion begins to soften (approx. 5-7 minutes). Add the garlic and cook for an additional 30 seconds. Slowly pour in the water and milk. Add the bouillon and stir until it is combined. Add the potatoes to the pot, cover and bring to a boil. Once it has reached a boil, remove the lid and lower the heat. Simmer, uncovered, until the potatoes are fork tender (approx. 10 minutes). Add the kale and most of the cooked sausage back to the pot and cook for an additional 5 minutes. Previous Next

< Back Chocolate Salted Caramel Tart Prep Time: 10 min Cook Time: n/a Serves: 14 Level: Beginner About the Recipe Ingredients Base 250 g cashew nuts (1 cup) 150 g dates (2/3) 2 tbsp coconut oil Caramel 300 g dates {1 1/4 cup) 150 g smooth peanut butter or almond butter (2/3 cup) 60 g coconut oil (1/2 cup) 6-10 tbsp water Chocolate topping 300 g chocolate (1 1/4 cup) 4 tbsp coconut oil Preparation Base Layer In a food processor, blend the cashew nuts for 1-2 minutes until they resemble a flour-like consistency. Add the dates and coconut oil, and continue blending for 2-3 minutes until the mixture begins to come together. Line an 8-inch (20cm) springform cake tin with baking parchment. Press the base mixture firmly and evenly into the bottom of the tin. For easier spreading, place a sheet of baking parchment over the mixture and use the back of a spoon to press it down evenly. Caramel Layer In the same food processor, add all caramel layer ingredients. Blend until smooth and caramel-like in texture, about 5-10 minutes. If the mixture is too thick, add water one tablespoon at a time until it reaches a smooth, spreadable consistency. Spread the caramel evenly over the base layer, aiming for a smooth top surface. Using a layer of baking parchment over the caramel and a spoon to spread it out can help achieve an even finish. Chocolate Layer Melt the chocolate and coconut oil together using a double boiler (bain-marie) until smooth. Pour the melted chocolate over the caramel layer, spreading evenly to cover. Place in the fridge for at least 30 minutes or until the chocolate has fully set. Finishing Touches Sprinkle with coarse salt flakes for a salted caramel finish. Use a hot knife to slice through the cake for clean cuts without cracking the chocolate layer. Serve and enjoy! Previous Next

< Back Island Rice & Peas Prep Time: 10 min Cook Time: 1 hr Serves: 8 Level: Beginner About the Recipe Ingredients 1 onion, diced 4 garlic cloves, minced 3 green onions, chopped 4 thyme sprigs 1 scotch bonnet pepper, diced 1/2 tsp coconut sugar 1/2 tsp black pepper 1 tsp allspice red kidney beans, canned 14 oz coconut milk, canned 2 tsp salt 1 1/2 cup brown basmati rice, rinsed well 1 1/4 cup water Preparation Prep Chop/dice garlic, onion, scallions and pepper. Set aside. Make Add onions, garlic, scallions, thyme, scotch bonnet pepper, sugar, black pepper, and allspice berries in a large saucepan over medium heat. Saute. Once onions are soft (about 2-3 minutes), turn the heat up to medium-high. Add in the kidney beans, rice, coconut milk and water then stir together. Bring to a boil, cover, then continue to simmer until rice is fluffy and liquid is soaked up(about 25-30 minutes). Remove from heat. Carefully discard the thyme stems and scotch bonnet pepper. Previous Next