Curious what a nutritionist eats for lunch? I was so I asked Priti Bhatt, a nutritionist and plant-based chef on faculty at The Natural Epicurean Academy of Culinary Arts, to share with us two of her favorite healthy recipes! “A healthy lunch should contain healthy fats, plant-based protein, and carbohydrates from plants, legumes, or whole grains, not refined sugars. It is good to have these macronutrients throughout the day to feel a sense of fullness and satisfaction, and healthy fats like nuts, seeds, avocados, and dark, leafy greens for added protein,” Bhatt explained when I asked her to elaborate on the thinking behind her meal prep. Here’s a look at two of her spring/summer go-to recipes!
Tempeh Chicken Salad (makes 6)
Ingredients
* 8 ounces organic tempeh
* 4 – 5 large organic dill pickles, finely minced
* 2 organic scallions, finely minced
* 1⁄2 –3⁄4 cup organic parsley, finely minced
* 1–2 stalks organic celery, finely minced
* 4 tablespoons homemade tofu mayonnaise or Veganaise brand spread (or more to reach desired consistency)
* 1⁄2 teaspoon organic, stone-ground mustard
* 1/8 teaspoon organic garlic powder
* 1⁄2 teaspoon organic, unpasteurized shoyu, or more to taste
Instructions
* Steam the tempeh for 20 minutes. Cool.
* Crumble the tempeh. Add all of the other ingredients. Mix well. Adjust seasonings to taste.
Black Bean Fiesta Patties (makes 15)
Ingredients
* 1 1⁄2 cups black beans, drained/canned (unsalted)
* 3⁄4 cup pumpkin, baked/mashed
* 3 tablespoons cilantro, chopped (including stems)
* 1/3 cup white onion, diced
* 2 cloves garlic, minced
* 3⁄4 teaspoon salt
* 1 teaspoon black pepper
* 2 tablespoons olive oil
* 1 tablespoon cider vinegar
* 2 tablespoons lime juice
* 1 half jalapeno, diced/de-seeded
* 1⁄4 teaspoon chipotle powder
* 3 tablespoons nutritional yeast (or more bread crumbs)
* 3 tablespoons fine bread crumbs
* 1 cup safflower oil (for frying)
Pre-Prep Instructions
* Line the sheet pan with parchment.
Instructions
* Place all ingredients (except the bread crumbs and frying oil) in a food processor or mash well.
* Pour the mixture into a large mixing bowl and fold in the bread crumbs.
* Using a two-ounce disher, scoop the mixture onto the parchment and flatten into round patties.
* Heat the oil in a cast iron skillet, and fry the patties for four minutes on each side or until golden brown.
That chicken salad looks really good and easy to make. I have used tofu but never tempeh looks like time to try something new.
Let us know what you think, Samantha. Cheers!