Healthy

PLANT-BASED
Indian Recipes
With Sapna Von Reich

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1
Green Goddess Smoothie
4+ servings
Source: Katherine Lawrence, owner of FoodSavedMe.com

Ingredients Directions

1 orange, peeled 1. Place all ingredients in the blender for 1 minute, or

1 cup grapes until desired smoothness is achieved.
1 banana 2. Add ice cubes, if using, and process further to desired
temperature before serving.
1 pear, cored
1 cup soy, almond, or rice
milk
2 cups fresh kale or
spinach
Ice cubes (optional)

2
Rainbow Salad
12 servings
Source: Healthy Eating for Life for Children
by Amy Lanou, PhD; recipe by Jennifer Raymond, MS, RD

Ingredients Directions

2 cups shredded green 1. Combine cabbage, carrots, celery, and green onions in
cabbage a salad bowl.
2 cups shredded red 2. In a separate bowl, toss apple with lemon juice. Add to
cabbage salad.
2 carrots, grated or 3. Add dairy- and egg-free mayonnaise substitute and
julienned apple juice concentrate and mix well. If possible, chill
2 celery stalks, thinly sliced before serving.
3 green onions, sliced
1 apple, finely chopped or
julienned
1 tablespoon lemon juice
½ cup dairy- and egg-free
mayonnaise substitute
1/3 cup apple juice
concentrate

3
 Mushrooms are very
healthy, but many
Mushroom Curry people struggle to use
them, not knowing how
2-3 servings to make a good curry.
Source: Sapna Von Reich, Food for Life Instructor So I’d like to show you
one of my favorite
recipes featuring
mushrooms.
Ingredients Directions

10 raw whole cashews 1. Place cashews in a small bowl and add ½ cup water. Let
1¼ cups water, divided the cashews soak just until you are ready to blend later
¼ teaspoon mustard seeds in this recipe.
½ teaspoon cumin seeds 2. Heat a skillet/pan over medium heat and add
1 whole red chili, mustard seeds. Once they start popping, add cumin
broken into 3 pieces seeds, whole red chili, and curry leaves. Stir constantly
(or ½ teaspoon chili until cumin seeds are toasted. Quickly add onion and
flakes) cook for 1 minute on medium heat. Stir in ginger and
3 to 5 curry leaves garlic, saute another minute, and then add coriander
½ cup finely chopped onion powder, turmeric powder, red chili powder, garam
½ teaspoon minced ginger masala, black pepper powder, and salt. Saute for 1
1 teaspoon minced garlic minute. Now add carrots and mushrooms. Cook,
1 small carrot, thinly sliced stirring occasionally for 4-5 minutes. Now add tomato,
12 to 14 white or green pepper, red pepper, and frozen (or cooked) peas
button mushrooms, sliced and cook for 2 minutes.
1 teaspoon
3. In the meantime, drain and rinse the soaked cashews.
coriander powder
Blend them with ¼ cup water to make cashew milk.
¼ teaspoon turmeric
powder 4. Add cashew milk and ½ cup water and cook for just 2
¼ to ½ teaspoon minutes, or until the sauce/gravy comes to a boil. Stir in
red chili powder some fresh coriander and enjoy with warm chapattis.
¼ teaspoon garam *Chef’s Note: If you use fresh peas instead of frozen ones,
masala (or 1 teaspoon cook/steam them separately before adding to this recipe.
Madras curry powder)
⅛ teaspoon black
pepper powder
1 tomato, cut in half
vertically and
then thinly sliced
½ green capsicum, diced
small (or green
bell pepper)
½ red capsicum, diced
small (or red bell pepper)
½ cup frozen green
peas, thawed (*see note)
1 to 2 tablespoons finely
chopped fresh coriander 4
(or cilantro)
Jackfruit Curry
2-3 servings
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

4 cups diced young and 1. Place jackfruit, turmeric, salt, and 1 cup water in a
fresh jackfruit (*see note) pressure cooker and let it cook for one whistle. (Cook
¼ teaspoon turmeric for 6 minutes in electric pressure cooker.) Let pressure
powder release naturally.
Salt, to taste 2. Heat a pan over medium heat and place shallots and
2½ cups plus 2 tablespoons onions in it. Give it a stir and let this cook for 3-5
water minutes. Add a splash of water and pick up any burn
1 large or 2 small shallots, on the bottom of the pan. Now add garlic, ginger, and
thinly sliced (about ¼ cup) green chilies. Stir and cook for 30 seconds. Add
½ cup thinly sliced onion another splash of water to deglaze the pan or pick up
2 to 3 teaspoons minced any burn. Add all of the spices. Cook for 1 minute. Add
garlic the tomato and cook for 1-2 minutes.
½ teaspoon minced ginger
3. Stir in cooked jackfruit (discard cooking liquid) and
1 to 3 green chilies, finely
saute for 2-3 minutes on medium heat, stirring
chopped (or ½ to 1
occasionally. Add 1 cup water and bring it to a boil.
serrano pepper)
Cook, stirring occasionally, on low for about 10
½ to 1 teaspoon red chili
minutes.
powder
¼ teaspoon garam masala 4. In the meantime, place almonds and ¼ cup water in a
2 teaspoons coriander small blender. Blend until it becomes a paste. Set aside.
powder 5. Now add the almond paste and ¼ cup more water to
1 tomato, cut in half and the jackfruit. Bring it to a boil and cook for 1-2 minutes.
thinly sliced Stir in fresh coriander. Your jackfruit curry is ready to
15 raw almonds (⅛ cup) be served.
1 to 2 tablespoons fresh *Chef’s Note: If you are using canned young jackfruit, then
coriander (or cilantro) use about 2 14-ounce cans. Pour canned jackfruit into a
colander and give it a very good rinse. Now place jackfruit
in a clean kitchen towel and squeeze all the water out. Place
this in a bowl and crush it a little bit to break big chunks. Set
aside and use this when the recipe calls for adding cooked
jackfruit.
Rich in fiber, jackfruit is a versatile
ingredient. When it is young, the fruit has
a neutral flavor, meaning that it tastes like
the spices it is cooked with. Because of this,
young jackfruit is often used as a meat
substitute and is perfect for curries such
as this. 5
Green Peas and Tofu
3-4 servings
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

1 block of tofu, cubed 1. Heat a nonstick skillet and place all the tofu cubes in
(about 350 grams or 12 one layer over medium-high heat. Let them brown
ounces) without stirring for 7-8 minutes. Sprinkle some salt on
½ teaspoon cumin seeds the tofu and flip it to brown the other side, as well, for
1/3 cup finely chopped onion 6-8 minutes. Turn the heat off and let the tofu sit in this
1 teaspoon minced garlic pan until ready to use. You will notice the tofu will
1 teaspoon minced ginger continue to get crispy/crunchy.
1 to 2 green chilies, finely 2. Heat a pan over medium heat. Add cumin seeds. Once
chopped (or ½ to 1 they start to splutter, quickly add onion. Saute onions
serrano pepper) for 2-3 minutes and then add garlic, ginger, and green
3 small tomatoes, pureed chili. Cook for another minute. Now add tomato puree
(or chopped small) and stir well to pick up any burn from the bottom of
¼ teaspoon garam masala the pan. Cook for 4-5 minutes. Now add garam masala,
½ teaspoon coriander coriander powder, red chili powder, turmeric powder,
powder and salt. Cook another minute.
¼ to ½ teaspoon red chili
3. Cooking With Fresh Peas: Stir in shelled fresh peas and
powder
2 cups water. Bring this to a boil and cook peas until
¼ teaspoon turmeric
they are almost cooked. Then add prepared tofu cubes
powder
and let this cook for 4-5 minutes more. Stir in fresh
Salt, to taste
coriander and lemon/lime juice to taste.
2 cups water
2 cups fresh peas (or 4. Cooking With Frozen Peas: Add 2 cups water and bring
frozen peas) it to a boil. Now add frozen peas and cook for 2-3
⅛ teaspoon black pepper minutes. Now add tofu and cook for 4-5 minutes more.
powder Stir in fresh coriander and lemon/lime juice to taste.
1 to 2 tablespoons finely
chopped fresh coriander
(or cilantro)
½ teaspoon lemon/lime
juice (optional)

6
Lentil Pulao
2-3 servings
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

¾ cup split masoor dal 1. Rinse masoor dal very well. Set aside.
(or red lentils) 2. Heat a large skillet/pan and add cumin seeds,
½ teaspoon cumin seeds cinnamon stick, cardamom, whole cloves, and bay leaf.
1-inch cinnamon stick Stir and cook until the cumin is toasted, about 30-60
3 cardamom pods, lightly seconds. Add onions and saute for 2 minutes. Then
cracked add ginger, garlic, and green chili. Cook for 1 minute.
2 whole cloves Now add 1 tablespoon water and stir. Add sliced
1 bay leaf tomatoes, turmeric powder, red chili powder,
½ cup finely chopped onion coriander powder, garam masala, cumin powder, salt,
1 teaspoon minced ginger and 1 tablespoon water. Cook for 2 minutes. Now add
1 teaspoon minced garlic carrot, cauliflower, potatoes, and red lentils. Cook for
1 to 2 green chilies, finely 1-2 minutes. In the meantime, rinse brown rice very
chopped (or ½ to 1 well.
serrano pepper)
3. Add 3 cups water and bring it to a boil. Add rinsed rice
3 cups plus 2
and 1 tablespoon fresh coriander. Stir to combine.
tablespoons water
Bring this back to a boil and reduce the heat to low.
1 tomato, cut in half and
Cook covered for 45-50 minutes without opening the
thinly sliced
lid. Turn the heat off and let it stand another 5-10
¼ teaspoon turmeric
minutes. Stir in fresh coriander. Keep covered until
powder
ready to serve. Serve with plant-based raita.
¼ to 1 teaspoon red chili
powder
1 teaspoon coriander When I am busy and don’t have time to
powder make three or four separate components
½ teaspoon garam masala of a meal, I turn to this dish. It is made in
½ teaspoon cumin powder one pot and is made more nutritious by
Salt, to taste the use of lentils.
1 carrot, diced small
½ small head of cauliflower,
chopped (about 2 cups)
1 potato, diced small
(about ½ cup)
1½ cups brown basmati
rice
2 tablespoons chopped
fresh coriander, divided
(or cilantro)
7
 My mom made the best dal in the world.
She regularly used toor dal for this, but
Mixed Dal sometimes she liked to mix things up and
3-4 servings put two or three different kinds of lentils.
Taking after her, I found that my
Source: Sapna Von Reich, Food for Life Instructor favorite type of dal to mix is moong and
split masoor, but you can use what you
like; this is a very flexible recipe.
Ingredients Directions

1 cup whole moong dal (or 1. Rinse moong and masoor dal very well and add them
mung beans) to a pressure cooker. Now add 5½ cups of water, the
½ cup split masoor dal (or ginger, the green chili, the turmeric powder, the
red lentils) coriander powder, the cumin powder, and salt.
5½ cups of water Cover the pressure cooker.
½ to 1 teaspoon minced 2. Cook until you hear the first whistle and then reduce
ginger the heat to low and cook for 5 minutes or until you
1 to 3 green chilies, hear 3-4 more whistles. Let the pressure cool naturally.
chopped (or ½ to 1
3. If using electric pressure cooker, cook for 10 minutes.
serrano pepper)
Let pressure cool naturally.
¼ teaspoon turmeric
powder For Tadka:
¼ teaspoon coriander Heat a small pan over medium heat. Add mustard
powder seeds. Once they start popping, add cumin seeds,
⅛ teaspoon cumin asafetida, and curry leaves. Stir constantly until the
powder cumin seeds are toasted. Quickly add the onions and
Salt, to taste cook for 2 minutes. Now add garlic and cook another
minute. Add tomato and cook for 2-3 minutes. Add red
For Tadka (or Tempering): chili powder and cook for 30 seconds. Pour this tadka
¼ teaspoon mustard seeds over the dal. Stir in some fresh coriander and lime/
½ teaspoon cumin seeds lemon juice, to taste. Serve with rice or chapattis.
Pinch of hing (asafetida)
3 to 5 curry leaves
⅛ cup finely chopped
onion
1 finely chopped tomato
½ to 1 teaspoon minced
garlic
¼ to ½ teaspoon red chili
powder
1 to 2 tablespoons chopped
fresh coriander (or
cilantro)
Lime/lemon juice, to taste

8
Sauteed Leafy Greens
3-4 servings
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

¼ teaspoon mustard seeds 1. In a hot pan/skillet, add mustard seeds. Once they start
¼ teaspoon cumin seeds popping, add cumin seeds and saute until the seeds
¾ cup finely chopped onion are toasted, about 20-30 seconds. Now add the onion
1 teaspoon minced garlic and saute for 1 minute. Add garlic and green chilies.
1 to 2 green chilies, finely Saute for 1 minute. Add turmeric powder, coconut, and
chopped (or use ½ to 1 salt and saute another minute. Stir in lemon/lime juice
serrano pepper) and then add the chopped greens. Cook uncovered
⅛ teaspoon turmeric until the greens are cooked yet crunchy. This can take
powder about 2-8 minutes depending on the greens you are
1 to 2 tablespoons cooking.
unsweetened and 2. Serve as a healthy side to any meal or eat it by itself.
desiccated coconut (or
use fresh)
Salt, to taste I make a conscious effort to eat a variety
2 teaspoons lemon/lime of local and seasonal leafy greens. This is
juice a good recipe to put any greens into, so be
aware that the cooking time will vary
1 bunch leafy greens, finely
depending on which greens you are
chopped cooking with.

9
Sapna’s Sambar
4-5 servings
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

1 cup toor dal 1. Rinse the toor dal very well and add it to a pressure
5 cups water, divided cooker. Now add 2½ cups water, turmeric powder, and
Salt, to taste salt. Close the lid of the pressure cooker.
¼ teaspoon turmeric
powder 2. Cook until you hear first whistle and then reduce the
½ cup small-diced onion heat to low and cook for 2 minutes (you should hear
½ cup small-diced beetroot 1-2 more whistles). Let pressure cool naturally. (If using
(1 medium size) electric pressure cooker, cook for 8 minutes.) Let
½ cup small-diced potato (1 pressure cool naturally.
medium size)
3. While toor dal is cooking, heat a large pan/pot. Add
½ cup thinly sliced radish
½ cup diced tomatoes (1
onions and saute for 2 minutes. Stir in beetroot,
medium size) potato, radish, and 1 cup water. Allow this to cook
1 to 2 tablespoons sambar covered for 8-10 minutes. Now stir in the rest of the
powder ingredients, except the fresh coriander, and add 1½
¼ to ½ teaspoon red chili cups more water. Bring it to a boil and then cook
powder covered until all the veggies are cooked to your liking.
¼ to ½ teaspoon coriander This may take 8-10 minutes. Add the cooked toor dal
powder and stir well to combine. Stir in fresh coriander.
2 tablespoons tamarind,
soaked in water and pulp
For Tadka:
extracted (or 1 Heat a small pan over medium heat. Add mustard
tablespoon tamarind seeds, fenugreek seeds (if using), asafetida, whole red
paste) chilies, and curry leaves. Stir until the mustard seeds
½ cup zucchini (or bottle pop/crack and the fenugreek seeds toast. Transfer this
gourd) tadka over sambar.
½ cup chopped green
beans This is my take on the famous stew
½ cup diced green sambar. I have found that sambar is a good
capsicum (or green bell dish to sneak in loads of veggies without
pepper) even my picky eaters noticing. To do this, I
1 to 2 tablespoons finely use a 1-to-4 ratio of lentils to veggies, using
chopped fresh coriander anything that might be in season to make a
(or cilantro) delicious meal nutritious, too.
For Tadka (or Tempering):
¼ teaspoon mustard seeds
Pinch of hing (asafetida)
⅛ teaspoon fenugreek
seeds (optional)
1 to 2 whole chilies, broken
5 to 7 curry leaves 10
Chopped Salad
4-5 servings
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

2 cups thinly sliced green 1. In a bowl place all ingredients and stir well to
cabbage combine.
½ cup thinly sliced red 2. Taste and adjust salt, lime juice, and/or jaggery
cabbage (if not available, powder.
use 1 red/green
capsicum)
1 carrot, grated In my experience, chopped salad goes
Salt, to taste really well with lots of Indian meals. This is
Pinch of red chili powder one combination of veggies and spices, but
½ to 2 teaspoons lime juice you can use anything you please to make it
¼ to ½ teaspoon jaggery more suited to your tastes.
powder (optional)

11
Brown Rice
2-3 servings
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

1 cup brown basmati or 1. In a saucepan or skillet, add water and bring it to a

long-grain brown rice rapid boil. Add rice and salt and bring it back to a boil.
2 cups water Reduce the heat to low and cover the pan with a good
Salt, to taste lid. Simmer for 45-50 minutes.
2. Turn the heat off, open, and fluff it with a fork. Quickly
put the lid back on and let it sit until you are ready to
serve.

12
Millet
2-3 servings
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

2½ cups water 1. In a saucepan, add water and bring it to a rapid boil.

1 cup millet, rinsed Stir in the rest of the ingredients, including the fresh
⅛ teaspoon turmeric coriander, and bring it back to a boil. Reduce the heat
powder to low and cover the pan with a good lid. Cook for 25
⅛ teaspoon cumin powder minutes.
½ teaspoon minced ginger 2. Turn the heat off and let it sit covered until you are
⅛ cup chopped shallot ready to serve.
(1 small shallot)
*Chef’s Note: If you have a rice cooker, use it to make this
1 green chili, cut lengthwise
recipe. Simply dump all ingredients in the rice cooker and
(or ½ serrano pepper) let it do the job for you.
Salt, to taste
1 tablespoon chopped
fresh coriander (or I like to take a break from constantly
cilantro) eating rice, especially with curries. So I
came up with this recipe to make millet
flavorful but subtle enough to complement
any dish. In fact, sometimes I will just eat
this plain for breakfast. To make this, use
various local millets and experiment to see
which one you like most for this recipe.

13
Date Paste
Makes 1/3 cup
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

½ cup packed dates, pitted 1. Soak dates and water in a bowl for 24 hours in the
½ cup water refrigerator.
2. Once soaked, blend into a paste. The paste stores
well in the refrigerator for 4-5 days.
*Chef’s Note: Date paste can be used instead of
sugar in a lot of recipes.

14
Plant-Based Yogurt To make a good plant-based yogurt,
I suggest you use homemade plant-
4-5 servings based milk for the best results. The
store-bought kind tends to have a lot
Source: Sapna Von Reich, Food for Life Instructor of additives that are not ideal for this
recipe.

Ingredients Directions

1½ to 2 cups plant-based 1. To make yogurt, first bring the plant-based milk to a

milk simmer on medium heat, until you see some
6 green chili stems or 2 bubbles forming. This means the milk is coming to a
tablespoons boil. Make sure to stir continuously to avoid
unsweetened plant-based scalding. Remove from heat. Boiling plant-based
yogurt or 2 probiotic milk is an important step in making yogurt.
capsules 2. Now cool the milk to a lukewarm temperature. If
you dip your finger in the milk, it should feel warm
*Chef’s Note: but not hot.
1. Save your homemade
3. Pour the milk into a glass bowl and immediately stir
yogurt culture to make the
in the culture. There are three ways to do this step:
next batch of plant-based
yogurt. 1. If you are using green chili stems to culture
your yogurt, remove stems with the crown from
2. In winter, I let it sit and
the chilies and insert them on top of milk, making
ferment for about 12
sure the crowns are completely submerged in
hours, but in summer, it
the milk. Immediately cover the container with
takes only 6-10 hours to
a lid.
ferment. Always refrigerate
homemade yogurt for 4-5 2. If you are using your own yogurt culture, add 1
hours before use. tablespoon culture to the milk and stir well to
combine. Immediately cover the container with
a lid.
3. If you are using the probiotic capsules, open
the capsules and add the powder to the milk,
stirring with a spoon. Make sure the probiotic
powder is incorporated well. Immediately cover
the container with a lid.
4. Place the container in a microwave or in cold oven
or inside a cabinet, whichever you don’t plan to use
for about 6-12 hours. Let it sit undisturbed. After 6
hours, taste a very tiny amount from one corner of
the bowl, and if you want your yogurt to be a little
sourer, then let it sit another 1-3 hours. Without
stirring this yogurt, place the bowl covered in the
refrigerator for another 4-5 hours for it to set
further and become thicker.
15
To Make Cashew Yogurt
Makes 1½ cups
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

½ cup raw cashews (soaked Blend cashews and water for 1-3 minutes to a make
for 1 to 2 hours, then cashew milk. Use this milk and follow the above
drained and rinsed) instructions to make yogurt.
1½ cups water

To Make Cashew-Rice Yogurt

Makes 1½ to 2 cups
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

¼ cup raw cashews (soaked Blend soaked cashews, rice, and water for 1-3
for 1 to 2 hours, then minutes to a make cashew-rice milk. Use this milk and
drained and rinsed) follow the above instructions to make yogurt.
¼ cup cooked brown rice
1½ cups water

To Make Cashew-Almond Yogurt

Makes 1½ to 2 cups
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

¼ cup raw cashews (soaked Remove the skins of the almonds and place
for 2 to 12 hours, then almonds in a blender. Add cashews and 1½ cups
drained and rinsed) water and blend for 1-3 minutes to a make
¼ cup raw almonds (soaked cashew-almond milk. Use this milk and follow the
for 4 to 8 hours, then above instructions to make yogurt.
drained and rinsed) 16
1½ cups water
Plant-Based Raita
3 servings
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

1 cup plain unsweetened 1. Place yogurt in water. Stir to combine and make a
yogurt (any plant-based smooth consistency.
yogurt) 2. Now add the rest of the ingredients and stir again. This
½ cup water should be made 15-30 minutes in advance to let all
1 teaspoon fresh lemon/ the flavors marinate. However, you can also serve it as
lime juice soon as you make it.
⅛ teaspoon red chili
powder
⅛ teaspoon black pepper This is my favorite way to make raita, but
powder since it is a staple of Indian food
⅛ teaspoon dried mint, everywhere, there are so many variations
crushed (or 1 to 3 mint to this recipe. If you have a favorite way to
leaves, finely chopped) make it, go ahead and use that.
1 tablespoon fresh
coriander, finely chopped
(or use cilantro)
Salt, to taste
1 cup small-diced
cucumber
1 small tomato, diced small
¼ cup finely chopped onion

17
Plant-Based Lassi
3 servings
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

½ cup plant-based plain Place all ingredients in a blender and blend. Serve with
yogurt some more ice in a glass.
½ cup water *Chef’s Note: Adding lemon/lime juice may seem not
½ cup ice so traditional but helps a great deal when making lassi
¼ teaspoon lemon juice with plant-based milk. Sometimes I will also add a very
½ to 1 tablespoon jaggery small pinch of salt to enhance the flavors even more.
powder (or date paste or So experiment with it.
maple syrup)

This lassi is very refreshing. It might not be

absolutely white in color if you use jaggery
powder, but no one will notice if you serve
the drink in a stainless-steel glass, and the
taste will be worth it.

18
Smoothie Popsicles
8-10 popsicles
Source: Sapna Von Reich, Food for Life Instructor

Ingredients Directions

2 cups chopped oranges, Add all the ingredients in the order mentioned above and
seeds removed blend to a creamy smoothie. Pour in popsicle molds and
1 fresh mango, peeled and freeze for 6-8 hours before serving.
chopped *Chef’s Note:
2 cups fresh pineapple
1. Instead of making popsicles, you can also
chunks
just drink this delicious smoothie.
½ to 1 tablespoon jaggery
powder (or date paste or 2. You can also add a cup of leafy greens
maple syrup) for more nutritional value.

The popsicles are super easy to make. Use

any fruits you have on hand; this recipe is
a guideline, but you can freeze practically
any smoothie into the popsicle molds and
enjoy.

19
Sapna Von Reich’s Bio
Sapna Von Reich joined the Food for Life team
in 2011. She is a lifestyle health coach and a
well-known plant-based food educator in northern
Colorado. She also holds a certificate in plant-based
nutrition from the Center for Nutrition Studies at
eCornell. She enjoys teaching nutrition and cooking
classes to all ages, including for many employee
wellness programs. She offers private one-on-one
consultations and cooking classes to individuals
who are interested in improving their health.

Sapna actually came to the nutrition and health

field after studying accessory design at the National
Institute of Fashion Technology in New Delhi. She
worked as a designer for six years until her move
from India to Colorado. She had her hands full with
being a full-time mom, but she began to explore
a career completely different from what she had
planned for. Nearly 20 years later, she is a full-time
plant-based food educator and coach and loves her
work with a passion.

20