Nidhi Nahata, a trained Psychologist, Whole Plant-Based Lifestyle Entrepreneur, Public Speaker, Health Coach, and Food Therapist with certifications from eCornell T Colin Campbell Center for Nutritional Studies in NYC (2020) and Sharan in India (2017). Her journey began with a mission to revolutionize the hospitality industry by offering healthy food. This led to the establishment of Justbe by Nidhi Nahata, India's first whole food plant-based Eatery and wellness center. Her commitment is centered around promoting healthy eating, with a menu that excludes meat, dairy, oil, refined ingredients, synthetic ingredients, and sugar. Nidhi believes in the healing power of food in its natural form and aims to spread this message and embrace a plant-based lifestyle worldwide through Justbe, where families come together to make a positive impact on their health, animals, and the planet by changing how we eat and spreading Dr. Nature's message worldwide. Here are a few excerpts from our conversation with Nidhi.
Can you share your journey towards becoming a Lifestyle Coach, and what inspired you to specialize in vegan nutrition and plant-based cooking?
Switching to a whole plant-based lifestyle transformed my health. My cholesterol levels plummeted, Rosacea symptoms faded away, migraines vanished, and my skin radiated with vitality. It felt like I discovered some magic. The belief that "food is our medicine and medicine is our food" became my mantra. Witnessing my son's childhood asthma completely vanish thanks to a whole plant-based diet inspired me to establish a restaurant where he could enjoy meals with friends. To support mothers like me, uncertain about helping their children overcome illnesses, I initiated both online and offline cooking classes. It's all about empowering others to embrace the healing power of plant-based foods just as I did.
When creating plant-based recipes, how do you choose ingredients that not only taste delicious but also offer maximum nutrition?
In my plant-based recipes, I aim for a winning combination of taste and nutrition. I focus on ingredients that provide a variety of flavours and vibrant colours, as these often indicate different beneficial nutrients. Whole, unprocessed foods like colourful veggies, fruits, whole grains, legumes, and nuts are my go-to choices, as they're packed with vitamins, minerals, and fibre. I also incorporate plant-based proteins like tofu and beans for a well-rounded meal. To enhance flavour without sacrificing nutrition, I use herbs, spices, and healthy fats.
What inspired you, as the founder of Justbe, to introduce the concept of whole-food, plant-based diets and establish India's first restaurant of its kind?
As a family, we switched to a healthier, whole plant-based food lifestyle and immediately felt the positive effects. It was 2016, and when we searched for a whole plant-based food restaurant in Bangalore or even across India, there was none to be found. This made me realize that if we want something, we should do something about it. I introduced the concept of clean eating, avoiding dairy, meat, oil, sugar, and refined flour – challenging the conventional norms of the hospitality industry. I believed that one day, people would love my food, with the assurance that it would love them back. Today, my only mission is we should start to believe that natural foods that are grown are the only food that will heal our body
How gut health is a critical aspect of overall well-being?
Our gut acts like a second brain, and its health greatly impacts our overall well-being. When our gut isn't healthy, that can harm our overall health. Harmful bacteria thrive on artificial and highly processed junk foods. So, when we consume these unhealthy foods, our gut's microbial balance gets disrupted, leading to lifestyle diseases. To maintain a healthy gut and, in turn, a healthy body, it's crucial to choose natural, unprocessed, and nutritious plant-based foods. Fibre-rich fruits and vegetables, greens, whole grains, and beans along with probiotics, can support a balanced gut microbiome. A happy gut is the key to a happier and healthier life, so always choose real, and whole plant-based foods.
How do you incorporate gut-friendly foods into your recipes?
Being a health-conscious vegan, I avoid dairy products and alcohol and make a conscious choice to eat unprocessed, clean foods. These foods are rich in fibre, which acts like a special treat for our good gut bacteria, called prebiotics. When we feed these helpful bacteria, they naturally keep our gut healthy. I also add plant-based curd, rice kanji, and sauerkraut to my diet to introduce more good bacteria to my gut. Additionally, I soak nuts and seeds before eating them because this removes certain elements that can hinder nutrient absorption, making the food more nutritious.
What are your top strategies for helping individuals transition to a sugar-free lifestyle while still enjoying their favorite foods?
I innovate desserts into healthy treats by swapping out sugar for natural sweeteners like dates, raisins, figs, apricots, bananas, and mangoes. These fruits aren't just tasty; they're also loaded with fibre, vitamins, and minerals, making them a better choice than refined sugars. Who wouldn't love enjoying their favorite desserts without added sugar? When people replace unhealthy ingredients with these wholesome options, it becomes simpler to adopt a sugar-free lifestyle without the constant urge for sweets. This way, we can satisfy our sweet tooth while still taking care of our health.
Mindfulness and mindful eating are essential for a balanced lifestyle. How do you incorporate mindfulness practices into your masterclass sessions?
Mindful eating is super important, and I make sure to share it in my masterclass sessions. I show them how to be totally in the moment when they eat. We practice paying attention to what we think and feel about our food. We also take our time while eating, enjoying every bite, and listening to when our bodies say they're full. And, we discuss the importance of being thankful for our food and how that can make us feel better. Also, I show practical ways to bring mindfulness into eating, helping everyone build a healthier relationship with food in my sessions.
What are your go-to ingredient substitutions for creating healthier versions of classic dishes, particularly for those following specific dietary restrictions?
In my whole food plant-based cooking, I have several favourite ingredient swaps to make unhealthy dishes healthier. I often replace refined grains with whole grains like brown rice or millet for added fibre and nutrients. Instead of using oils, I use vegetable broth or water for sautéing and stir-frying to cut down on added fats. Nutritional yeast or nut-based cheese is my go-to for a cheesy flavour in recipes without actual cheese. And, I swap processed sugars for natural sweeteners like dates, raisins, and figs to make a wholesome and nutritious while still enjoying sweetness.
How do you assist clients in maintaining a sustainable and long-term plant-based lifestyle? What tips do you provide to help them stay committed to their dietary goals?
I provide practical guidance to support clients in maintaining a sustainable plant-based lifestyle. I emphasize gradual transitions, starting with incorporating a few plant-based meals a week and gradually increasing their plant-based intake—one bite at a time, one plate at a time, one meal at a time. This approach eventually becomes a lifestyle. I offer meal planning and prepping tips to help clients stay organized and make healthier choices. Also, I encourage them to explore new recipes and flavours to keep their journey exciting. I often connect them with a supportive community and valuable resources to motivate them on their path to a healthy plant-based lifestyle.
Do you see any changes in the eating patterns of new-age India?
Yes. In modern India, People's eating habits are changing. More people are thinking about their health and choosing fresh, and less processed foods. Many people are even going for vegan diets for health and environmental reasons. While fast and easy foods are still popular, people are also asking for organic and locally grown foods. So, there's a shift toward healthier and more thoughtful eating.
As a plant-based recipe curator, can you recommend a favourite, beginner-friendly plant-based meal or recipe that you believe serves as an excellent introduction to the world of plant-based eating?
In my daily routine, I prefer a green smoothie over milk, tea, or coffee. This choice keeps me energized all day long, thanks to the fibre and antioxidants that clean our gut. My green smoothie recipe is super easy to make.
Recipe:
Ingredients
2 small Frozen bananas
1/2 cup Papaya, chopped
1 handful of palak leaves
1 tbsp soaked chia seeds
1 piece Amla/half inch Fresh ginger/half inch Turmeric
2 Soaked dates 1/2 cup water
Method:
Blend all the ingredients together until smooth.
Keep adding water to the consistency you want
Pour it into a tall glass. Serve it with love.