💚 Planetary Health Recipes: The Ultimate Time-Saver

☀️ Planetary Health Breakfast: Overnight Oats

This recipe is built around whole grains and nuts or seeds, giving you fiber and healthy fats right away.

This breakfast is all about convenience, whole grains, and healthy fats from seeds and nuts, topped with vibrant fruit.

Ingredients:

• Whole Grains) Base: ½ cup Oats

• Plant Protein: ¾ to 1 cup Plant-Based Milk (e.g., soy, oat, or almond)

• Healthy Fats: 1 to 2 tablespoons Chia Seeds or Ground Flaxseeds

• The Natural Sweetener: ½ cup Berries (fresh or frozen, such as blueberries or raspberries) OR ½ medium Mashed Banana

• The Flavor Enhancer: A dash of Cinnamon or Vanilla Extract

• Optional Topping (Add Before Serving for Crunch & Protein): 1 tablespoon Chopped Nuts (e.g., walnuts or almonds) or Nut Butter

Simple Method:

1. Combine Base: In a jar or container, mix 1/2 cup of rolled oats, 1 cup of your preferred milk, and 1 tablespoon of chia seeds. Stir well.

2. Add Flavor: Stir in a dash of cinnamon and your chosen sweetener (if using).

3. Layer: Drop 1/2 cup of frozen or fresh berries on top (they will soften overnight).

4. Refrigerate: Seal the jar and refrigerate for at least 4 hours, or ideally, overnight.

5. Finish: In the morning, stir, and top with 1 tablespoon of chopped nuts or seeds.

🍽️ Planetary Health Lunch: Chickpea Quinoa Power Bowl

This recipe is quick, great for meal prep, and features two excellent plant-based protein sources: quinoa and chickpeas.

A colorful and protein-packed bowl featuring quinoa and roasted chickpeas, surrounded by fresh, crisp vegetables.

Ingredients:

• Grain Base: 1 cup cooked quinoa or brown rice (batch-cook this at the start of the week).

• Protein Base: 1 can chickpeas (garbanzo beans), rinsed and drained.

• Veggies: 1/2 cup cherry tomatoes (halved), 1/2 cup chopped cucumber, and a handful of fresh spinach or mixed greens.

• Dressing: 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 clove minced garlic, salt, and pepper.

• Optional: A small amount of crumbled feta cheese (if including dairy) or 1 tablespoon of toasted sunflower seeds.

Simple Method:

1. Prep: If not already cooked, make your quinoa/brown rice.

2. Roast (Optional but Recommended): Toss the rinsed chickpeas with a drizzle of olive oil, paprika, and a pinch of salt. Roast at 200 degrees C for 15 minutes until slightly crispy. (This step adds great texture!)

3. Assemble: Place the cooked grain base and the greens in a bowl. Top with the tomatoes, cucumber, and roasted chickpeas.

4. Dress: Whisk the olive oil, lemon juice, garlic, salt, and pepper together. Pour over the bowl and toss gently.

5. Serve: Sprinkle with seeds or a small amount of cheese.

🌃 Planetary Health Dinner: Red Lentil Vegetable Curry

This warming, filling recipe uses red lentils—a cost-effective and nutrient-dense legume—as the main protein, minimizing the need for meat.

A hearty and aromatic curry, rich with the goodness of red lentils, sweet potatoes, and vibrant spices, served with brown rice.

Ingredients:

• Legume Base: 1 cup red lentils, rinsed well.

• Aromatics: 1 large onion (chopped), 2 cloves garlic (minced), 1 inch ginger (grated).

• Veggies: 1 medium sweet potato (diced), 1 can crushed tomatoes, 1 cup chopped carrots or cauliflower, and a handful of spinach.

• Liquid: 1 can light coconut milk and 2 cups vegetable broth.

• Spices: 2 tablespoons curry powder, 1 teaspoon turmeric, salt, and pepper.

• For Serving: Cooked brown rice and a garnish of fresh cilantro.

Simple Method:

1. Sauté: In a large pot or Dutch oven, heat a tablespoon of olive oil. Add the onion and cook until soft (about 5 minutes). Add the garlic, ginger, curry powder, and turmeric. Cook for 1 minute until fragrant.

2. Simmer: Add the diced sweet potato, carrots/cauliflower, rinsed lentils, crushed tomatoes, coconut milk, and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes.

3. Stir & Finish: The lentils should be broken down, and the sweet potatoes should be tender. Stir in the spinach until wilted. Season with salt and pepper to taste.

4. Serve: Ladle over a portion of brown rice and top with fresh cilantro.