Deliciously Ella

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CONTENTS

MyStory

GettingStarted

ChiliSalt

HerbSalt

ApplePurée

AlmondMilk

BrownRiceMilk

OatMilk

AlmondButter

MedjoolDatesStuffedwithNutButter

Quinoa

Buckwheat

BrownRice

EasyVeggieStock

Grains

EasyQuinoawithSautéedVeggies

GnocchiwithPeaPesto

WarmwildRiceSalad

BuckwheatandBeetRisotto

CreamyPolentawithMushroomsandCrispyKale

QuinoaPizzaCrust

QuinoaTabbouleh

MexicanQuinoaBowl

QuinoaandTurmericFritters

BuckwheatFocaccia

FreshSpringRolls

ButternutSquashRisotto

CreamyCoconutPorridge

AppleandCinnamonPorridgeBake

AppleandHoneyLoaf

BerrySconeswithCoconutCream

SimpleOatCookies

OatBars

NutsandSeeds

AlmondandChiaEnergyBites

ChiaBreakfastPudding

GranolaBars

CinnamonPecanGranola

CacaoandHazelnutSpread

SuperfoodBread

SuperfoodCrackers

CreamyBrazilNutCheese

BrazilNutandArugulaPestoPasta

RawBrownies

ChocolateChiaCookies

Double-LayeredHazelnutCake

AlmondButterFudge

BeansandLegumes

ThreeTypesofHummus

ClassicHummus

BeetHummus

RoastedRedPepperandPaprikaHummus

CannelliniSoupTwoWays

RoastedTomatowithRedPepperandBasil

PeaandMint

ChickpeaFlourWraps

Falafel

Lentil,ZucchiniandMintSalad

BakedBeans

SpicyRoastedChickpeas

BlackandKidneyBeanChili

LentilBolognese

LentilandButternutSquashDal

CoconutThaiCurrywithChickpeas

Vegetables

EasyRoastVeggies

ClassicMashedPotato

GiantHashBrown

Ten-MinuteTomatoPasta

SweetPotatoWedges

PerfectRoastPotatoes

SpicySalsa

PanConTomate

CucumberandAvocadoRolls

Carrot,OrangeandCashewSalad

BeetCarpaccio

ClassicStir-Fry

RoastedSquash,Olive,AvocadoandArugulaSalad

BroccoliandAvocadoSalad

StuffedCreminiMushrooms

MarinatedKaleSalad

WarmWinterSalad

VeggieLasagne

CauliflowerandPotatoCurry

BroccoliwithaTahiniDressing

ClassicGuacamole

ZucchiniNoodleswithAvocadoPesto

SweetPotatoPancakes

BeetChocolateCakewithCoconutFrosting

SweetPotatoBrownies

EasyAvocadoChocolateMousse

ClassicCarrotCakewithCaramelFrosting

BakedAppleswithCoconutCream

Waffles

SimpleMangoandCashewMousse

BlueberryMuffins

StrawberryJam

DatePurée

AppleandBlackberryCrumble

BakedBananasStuffedwithMeltedDarkChocolate

BerryCheesecake

BanoffeePie

KeyLimePie

Banana,BerryandCaramelIceCream

IcePops

SmoothiesandJuices

EightDeliciousSmoothies

GreenGoddessSmoothie

TropicalMango,PineappleandCoconutSmoothie

ClassicBerrySmoothie

BestBreakfastSmoothie

SimpleBananaandSpinachSmoothie

OatySmoothie

Pear,PomegranateandBasilSmoothie

Mango,KiwiandGingerSmoothie

AcaiBowl

MintChocolateMilkshake

BananaMilkshake

SixAmazingJuices

Carrot,AppleandGingerJuice

Cucumber,PearandMintJuice

BeetJuice

GlowingGreenJuice

Watermelon,CucumberandMintJuice

Pineapple,CucumberandGingerJuice

LivingtheDeliciouslyEllaway

Brunch

ThePerfectDinnerParty:MenuOne

ThePerfectDinnerParty:MenuTwo

Girls’Dinner

PicnicsandHealthyFoodontheGo

SundayRoast

MyFavoriteResources

FrequentlyAskedQuestions

ThankYou

Thisbookisdedicatedtoeveryonewhohassharedthisjourneywithmeonmyblog.Icouldn’thavedoneitwithoutyourlove,supportandenthusiasm.IhopeIcangivebackasmuchinspirationasyou’vegivenme.Thankyouforsharingallofthiswithme;itmeansmorethanIcouldeverexplain.

MYSTORY

Until justover fouryearsagoIwasasugarmonster,andImeana totaladdict. I’dalwayshadaserioussweettoothandasachildmyfavoritefoodsweresprinklesandwichesandwhatwelikedtocallchocolatemess.Chocolatemesswasprettyamazing,andjustasstickyasitsounds.Tomakeit,mysistersandIwouldraidourkitchencupboardsforanythingsweetandthrowwhateverwecouldfindintoabowl—usuallyamixofmilkchocolate,marshmallows,gummysweets,caramel,goldensyrupandRiceKrispies—whichwe’dmeltinasaucepanuntilitformedagooeypileofchocolatedeliciousness.Thethreeofuswouldthensitwithourteaspoonsanddemolishthewholebowl!Myloveofsugargrewfromthere,peakingduringmyfirstyearofuniversityinSt.Andrewswhenmyfriends and I basically lived off a deliciousmixture of Ben& Jerry’sCookieDough ice cream,mountainsofchocolate(preferablyfilledwithgooeycaramel)andlotsoffizzypick’n’mixcandy.We were all totally hooked on sugar-laden convenience foods, and nutrition was low on theprioritylist.

Itseemscrazythatmydiethastransformedsodramaticallyinsucharelativelyshortamountoftime,andI’msurethatasyouflipthroughthisbookyou’llhaveahardtimebelievingthatIusedtoeatthisway.ItwillprobablyseemevencrazierstillwhenItellyouthatIactuallydidn’tlikeanyfruitsorvegetables,butIpromiseyouIreallydidn’t!Otherthanbananasandcornonthecob,Isteeredclearofanythingfruitorvegrelated.

Thingsallchangedreallyquickly,though,andveryunexpectedly.Inthesummerof2011,justafterI’dfinishedmysecondyearofuniversity,IwasdiagnosedwitharelativelyrareillnesscalledPosturalTachycardia Syndrome, or POTS. It’s a very strange illness and even nowmy closestfamilyandfriendscan’tquitegettheirheadsaroundit.Thesyndromeeffectivelybreaksdownyourautonomic nervous system: the system that controls everything that is meant to happenautomaticallyinthebody—yourheartbeat,digestion,circulation,immunesystem,etc.Asyoucanimaginethishadaprettydevastatingeffectonmylife—Iliterallycouldn’twalkdownthestreet,Isleptforsixteenhoursaday,was inchronicpain,hadblackouts,never-endingheartpalpitations,unbearablestomachissues,constantheadachesandthelistgoeson.ItwasanythingbutfunandIwasbedridden95percentofthetime.LifeasIknewitwasputonhold.

Being this illwas abigger challenge than I could everhave imagined.Upuntil thispoint I’dalwaysbeenreallyhealthyandsoIreallyneversawitcoming.AtthetimeIwasjustnineteenandhadbeenspendingmysummer inParis,pursuingacareer inmodelingandhavingthebest time.Goingfromthattoahospitalbedwithinthespaceofjustafewweeksreallyshookme,andasmyhospitaltripsgotlongerandlongeranddoctorafterdoctorranoutofsuggestionsastowhatwaswrongwithme, I really fellapart. It took fourmonthsofhospitalvisitsandhundredsof tests tofinallyget adiagnosis, and I still remember thathuge senseof reliefwhenmywonderfuldoctorgavemyillnessaname.Attheveryleastpeoplecouldnolongertellmeitwaspsychological!

The thingwas thateven thoughmy illnessnowhadaname, thisdidn’t reallymakeanythingmuchbetter. Iwasputonawholeseriesofdifferentdrugsandsteroids,someofwhichgaveme

newsymptomsandnoneofwhichreallyhelped.Iwasstillessentiallybed-bound,whichcreatedahugesenseofisolation,andmyconfidenceandself-esteemvanished.Itfeltimpossibletokeepupwithanyfriends.Thiswaspartlybecauseofalackofenergyandadesiretosleepallthetime,butitwas alsobecause Iwas too embarrassed to tell anyonewhatwas reallyhappening. I didn’twanteveryonetoseemeasasickpersonandIfeltlikeatotalalien,sodifferentfromeveryoneelsethatIjustcouldn’treallyrelatetothem.

InJanuary2012Idecidedtotrytobea“normal”personandtakeatripwithmyboyfriend.WewenttoMarrakesh,butthetripwasinsomewaysadisasterandIendedupbeingbroughthome,semiconscious, in a wheelchair. Of course in lots of ways this wasn’t ideal, but it was actuallyexactlywhatIneededasitwokemeuptowhatwasreallyhappeningtome.Itbecameclearthatitwasmyresponsibilitytochangemysituation.IcouldnolongerrelyonmydoctorsandIhadtofindawaytogetmylifeback.SoIspentthenextweekresearchingholistic,naturalapproachestohealing,whichiswhatledmetochangemydiet.

After a lot ofGoogling I came across some incredibly inspirational people, in particularKrisCarr,who overnight changedmy life. She had changed her diet tomanage her cancer and hadwrittenawonderfulbookallabout it, soIordered thebookand immediatelyrealized that if shecouldcomebackfromthat,IcouldabsolutelycomebackfromwhereIwas.So,overnightIstartedawhole-foods,plant-baseddietandgaveupallmeat,dairy,sugar,gluten,anythingprocessedandallchemicalsandadditives.Asyoucan imagine itwasareallydifficultchange forsomeonewhohadnevereaten fruitorvegetablesbefore, letalonequinoa,buckwheatandchia seeds! I’llneverforget the looks onmy family’s faceswhen I told them Iwas becoming a gluten-free vegan—Idon’t thinkI’veeverseenpeoplesosurprisedandconfused. I’mnotsure theybelievedI’d lastaday,butIwasverydeterminedtoreallygiveitatry.TheonlyproblemwasIdidn’thaveacluewhattoeat!

HEALINGFOOD

Iwasallreadytogowithmyhealthy-eatinghealingregimeuntilitsuddenlyoccurredtomethatnotonlydidInotknowwhattoeat,butIalsocouldn’tcook!ImeanIcouldboilpastaandscrambleacoupleofeggs,butthatwasreallyaboutit.NonethelessIreallywantedtotrythisnewwayoflife,soforthenextthreemonthsorsoIliterallyatethesamethingeveryday.Breakfastwasbananaandblueberryporridge,with the fruit added in right at thebeginning to ensure it fullydisintegrated(littledid I know that thismethod actuallygivesmore flavor).Lunchwasbuckwheat toastwithmashedavocadoandroastedtomatoes:totallydeliciousbutalittlerepetitiveeveryday!Anddinnerwasbrownricepastawithsomeformofveggiesauce.

AsyoucanimagineIwassufferingfromsomeseriousfoodenvyaseveryonearoundmetuckedinto a fantastic array of different foods and I continuedwith the samemeals day after day.Yetsomethingamazingwashappening: Iwas starting to feelbetter!Mysymptomswerediminishingand my energy was returning—it was just the most incredible feeling. It was slow, but it wasunbelievablyexcitingandsoencouraging.ItreallyinspiredmetogetmoreintowhatIwasdoingandthat’swheremyblog,DeliciouslyElla,camein.I thoughtthat ifIkeptablogandpromisedmyself that I’d try three new recipes a week, then I would start really loving this new way ofcooking,whichisexactlywhathappened.

IhadsomefunnyreactionsfrompeoplewhenItoldthemIwasstartingafoodblog,mostlywithpeoplesaying“Butyoudon’tcook”—whichupuntilthatpointwasabsolutelytrue.Infact,thefirsttimeIofferedtocookformyboyfriendheevenhaddinnerbeforecomingover.SoIdecidedtokeeptheblogprivatebutpromisedaftertwentypoststhatI’dshowittoacoupleoffriends,anditall just grew from there. As my readership slowly increased, so did my knowledge and myconfidenceincookinginacompletelynewway,andeighteenmonthslaterthebloghadhadoverfivemillionhits,whichwasquiteasurrealfeeling.Readersstartedtogetintouchtotellmehowmyrecipeshadchanged their lives,whichwas incredibly inspiring. In fact, I’vedecided to sharesomeoftheirfavoritecommentsinthebook.

Anyway,asifallthatwasn’texcitingenough,somethingevenmoreincrediblehadhappened—Ifelthealed!MyhealthyeatingadventurehadreallyworkedandinlessthantwoyearsIwasoffallthe medication I should have been on for life. It felt like a miracle: my symptoms had all butdisappearedandmyself-esteemwasrebuilt,allthankstothegoodnessofplants.Itwasamazing.Ifeltfreeandtrulylikemyselfagain.

The decision to changemy diet really was single-handedly the best thing I’ve ever done. Itallowedmetotakecontrolofmyillnessandgetmylifeback,whichwassoempowering.It’sbeenquiteajourneyandI’velearnedsomuch,whichiswhyIwantedtowritethisbook—sothatIcouldshare all my findings with you. It’s myway of turning a negative into a positive. I know howdauntinghealthyfoodcanbeandIwanttomakeiteasyforyou.

AWORLDOFGOODNESS

As I have discovered, there areways ofmaking all your favorite foods healthy and delicious—hello,brownies,pizzaandicecream—it’sjustaquestionoflearninghow,andI’mgoingtoshareallthetricksI’velearnedwithyouhere.IalsowanttoemphasizethatI’mnotachef,I’macook,andeverythingcomesfromexperimentsinmyownkitchen,whichIhopewillmakeitseemevenmoreaccessibletoyou.

Ittookmeaboutsixmonthstoreallygetthehangofcookingthisway,andeverytimeItriedanew recipe I couldn’t believe howwell itworked.Therewere two things that really stood out.

First, that it was all really easy. I mean seriously easy. I couldn’t believe that we weren’t allenjoying the simplicityof thiswayofcooking.Theother thingIwas really surprisedaboutwasthatitwasallsoincrediblyquicktomake,whichIespeciallyloved.I’mnotafanofspendinghourscooking—italways seemeda littlecrazy tome to spend fivehourscookingonemeal!But Iwasturningaroundinsanelydeliciousdinnerparties,whichallmyfriendsloved,injusthalfanhourorso.They’dallbesoexcitedandimpressedbywhatIwasserving,somuchsothatIalmostfeltlikeIwascheatingas ithadbeensostraightforwardtoprepare.MyotherfavoritethingwasthatIwaswhippingupawesomeweekdaysuppersforoneinjusttenminutes.IlovedcominghomeattheendofthedayknowingIwasgoingtoeatasumptuous,insanelynutritiousfeast!

Iknowthiskindofplant-based,whole-foodlivingdoeshassomeslightlynegativestereotypesattachedtoit,whichIabsolutelyfellfortoo.ImeanIwouldneverhavebelievedyouifyou’dtoldmefiveyearsagothattodayI’dbeagluten-freevegan!ButIreallyhopethatthisbookwillchangeyourperceptions,justasminehavechangedalongtheway.Ihopethatmyrecipeswillshowyouthathealthyfoodissomuchmorethanblandsalads,boiledveggiesandiceberglettuce.It’sgooeysweetpotatobrownies,carrotcakewithcaramel icing, silkychocolatemousse,beautiful rainbowsalads with creamy dressings, perfectly seasoned roasted veg with homemade pesto, zucchininoodleswithavocadocream,sweetpotatofriesandspicycoconutcurries.

Allmyrecipesarebothgluten-freeandplant-based,aswellasrefinedsugar–free,butIpromiseyouthatIabsolutelyhaven’twrittenthiswiththeintentionofconvertingyoualltoveganism.I’mnotahugefanofthewordvegananyway,asyoucanalsobeaveryunhealthyvegan.InsteadI’mallaboutwhole,naturalfoodsthatnourishyourbody.I’mreallynotheretopointfingers,though,orencouragefeelingsofguilt,andI’mabsolutelynotexpectingyoutostarteatingentirelythiswaytomorrow. Instead this book ismeant to be flexible and adaptable; it’s just about showing howamazinglyeasyanddeliciousplantscanbesothatwecanallstartenjoyingmoreofthem.However,youdon’thavetoeatthiswayallthetime.Youcanmakeitworkforyou,addingcheesetoyourbakedsweetpotato,asideofsalmontoyourquinoa,someyogurttoyoursmoothieorsomemilktoyourtea—that’sjustnotaproblem.Aslongasyou’relovingyourplants,I’mhappy!

ANEWWAYOFEATING

Mybiggestadvicewouldbetostartmakingsmallchangesfirst.Tryaddinginonenewservingoffruitorvegadaytostart.Blendingupasmoothieinthemorningisanotherwaytogetontherighttrackforapositiveday,whilegivingyouanabundanceofgoodnessandmakingyouglowfromtheinsideout.

The other thing that I want to stress is that the Deliciously Ella lifestyle is about countinggoodness, not calories.We’re not focusing on dieting and deprivation here, which I know arethingsoftenassociatedwithhealthyeating.InsteadI’mhopingthatthisbookmighthelptochangeyourmind-set in theway that it did forme, so thatwe can all celebrate amazing food and feelincredibleaboutourselvesatthesametime.Weallgetsweetcravings.It’scompletelynormal,andI’m really not here to say that you shouldn’t have that something sweet. I’m simply saying thatthereareamazing,naturalalternatives that taste justasgood—ifnotbetter—than theprocessed,sugar-ladendessertseveryoneisusedtoandthey’llmakeyoufeelsomuchbettertoo.

WithanyluckIcanalsodispelmythsthateatingthingslikeavocadosandalmondswillmakeyoufattoo.Everythingyouseeinhereissoamazinglygoodforyouthatyoureallycanandshouldeatasmuchofthesethingsasyoulike,asyourbodyabsolutelylovesthemandthey’llenergizeyoumorethanyoucanimagine.

I love thewayIeatnow.It’sbecomean incrediblenewwayof lifeandI’mhonestlyhappierthan I’ve ever been. I feel fantastic and everything tastes better too;my taste buds are somuchstrongerandI’dtakeabatchofsweetpotatobrowniesoverpick’n’mixcandyanyday!IhopemybookhelpsyoufallinlovewithnaturalfoodinthewaythatIhaveandthatthroughcookingmyfoodandtryingnewthingsyouwillfeelamazingtoo.

GETTINGSTARTED

Oneof thequestions I get askedmost is howyou can eat thisway if you’re busy, towhich theansweris:bybeingorganized.Iknowitmightsoundreallyboring,butstockingyourpantryisanessentialpartofeatingwell,asitmeansthatwhateverhappens,youcanalwayswhipupsomethingdelicious,evenwithverybasicingredients.IkeepacollectionofstapleitemsinmycupboardssothatI’mneverstuckanditmakeseatingthiswaysoeasy.InormallyorderallthesebasicsonlineeverycoupleofmonthstomakesurethatIalwayshavethem.

You’llfindasyougothroughthebookthatalmostalloftherecipesincludeaselectionoftheingredientsdiscussedinthischapter.Ifinditsoannoyingwhenrecipescallforrandom,hard-to-find ingredients,whichyoubuyandthenneveruseagain.I’ve tried toconsistentlyuse thesamebasics,whichmeansthatyoucandooneshopandthenyou’llbegoodtogoforeveryrecipe—allyou need to do is buy the fresh fruits and veggies. It may seem pricey when you first buyeverything,buttrustme,it’ssoworthit,asyourfoodwilltastebetterthanever,andactuallyovertimeit’snotexpensiveasyou’llonlyeverbespendingafewdollarsonfreshproduceforyourday-to-daymeals.

Thereareafewawesomethingsthatyoucanmakefromscratchyourselftoo,soI’veincludedtherecipesfortheminthischapterinordertogetyoustarted.Thingslikenutbutters,dairy-freemilks,applepurée,homemadesaltsandaneasyvegetablestock.

MYKITCHENESSENTIALS

Havingthesecoreingredientsinthecupboardmakesmealsextradeliciousandit’salwaysnicetobeeating meals where almost everything is made from scratch, as you know it’s all packed withgoodness.Theseingredientsplayedahugeroleinmyhealingprocessandreallyhelpedmelearntoloveclean,natural food, soonceyou’reusingallof these,you’ll seeamazing thingshappen too!I’vegivenalittleinformationoneachoftheingredientssohopefullyyou’llunderstandwhyIlovethemsomuchandwhentousethem,sothatyoucangetcreativeinyourkitchen!

APPLECIDERVINEGAR

Applecidervinegarisagreatalternativetobalsamicvinegarasitisveryalkalinizingandamazingfordigestiveissues.Ifyou’rehavingdigestiveissues,youcantakeashotofitbeforeeverymeal,whichwilldowonders,butIdohavetowarnyouthatitisn’tthemostdeliciousthingonitsown!Inormallyuse it insaladdressingsor toaddflavortodips,saucesandgrains.Ithasa light, tangyflavorthatechoeslemonsorlimes,soit’sagreatalternativeforthosetooifyoudon’thavetheminthehouse.

COCONUTMILK

Coconutmilkisoneofthemostdeliciousthingsever.Ijustlovehowinsanelycreamyitis,whichmeansthatitmakesthebestadditiontoanythingwhereyou’dnormallywanttousecow’smilkor

cream.Iuseitmostinmyporridge,smoothiesandbaking,butIalsoaddittodisheslikerisottotomake themextracreamy. Ithasaprettymild flavor—thecoconut tastedoesn’t come throughasmuchasitdoesincoconutoilorcreamedcoconut—soyoucangetallthebenefitsoftheawesometexturewithoutmakingyoursavorydishes tasteofcoconut.Note thatcoconutcreamisdifferentfromcoconutmilk.Coconutcreamisasolid,whereascoconutmilkisaliquid.

COCONUTOIL

Coconutoilisoneofthemostversatileingredientseverandoneofmyall-timefavorites.Iswearyoucanuseitforbasicallyanythingfrombeautyandhaircaretobakingandcooking.It’sgreatasanalternativetooliveoilforroastingyourveggiesifyou’reafteramoreintenseflavor,oraddedintoyour smoothie foranextraboostof energy. Ifyou’reallergic tonuts, it’s agreatnutbutterreplacementinsmoothiestoo,asitcreatesthesamesmooth,creamytexture.IalsouseittolineallmytinswhenI’mbakingcakes,muffinsorbread,aswellasstirringit intomyporridgeforextracreaminess.Whileitishighinfat,thefatisallreallygoodforyouandit’sespeciallyimportantforglowingskin!

FRESHFRUIT

ThereareafewfreshitemsthatIalwaysbuyatthebeginningofeveryweeksothatevenifI’mtoobusy tobuyfresh foodfora fewdays,Iknowthere’salwayssomethinggoodtoeat.Formethestaplesarebananas,apples,lemons,limesandfrozenberries.Ibuyfrozenorganicberriesinbulk,whicharemuchcheaperthanfreshberries(exceptwhenthey’reinseason),sothatIcanalwaysaddthem to my smoothies. I buy bananas for the same reason; I love my smoothies and they’renormally thebasisof them.Plusbananasmashedwith almondbutter anda sprinklingof saltoncrackers or my superfood bread is the best snack or three-minute dinner ever. I buy apples asthey’reagreatsnackandaredeliciousjuiced.Andthelemonsandlimesaretospiceupmyfood—eventheblandestmealcanbemadeamilliontimesmoredeliciouswithadrizzlingoffreshlemonorlimejuice.Imean,isthereanythingbetterthanamashedavocadowithfreshlimejuiceandsaltorhomemadehummus?Neitherofthosehavecomplicatedingredientsandcanbewhippedupinfiveminutes,aslongasyouhavemylistofessentialsinyourhouse.

GLUTEN-FREEFLOURS

Gluten-freeflourisareallyimportantstaple.I’mnottalkingabouttherefined,ready-mixedstuff,but pure buckwheat, quinoa and brown rice flours. Just to sort out any confusion, buckwheatdoesn’tactuallycontainanywheatorgluten—thenameistotallymisleading—it’sactuallysuper-healthy and totally uncontaminated by gluten. Brown rice and buckwheat flours are absolutelyinterchangeable;bothhaveaprettymildflavorthatworksequallywellinsweetandsavorybaking.Quinoaflourhasamorebitterflavorthatlendsitselfreallywelltosavoryfood,buttobehonest,it’sreallynotveryniceinbakingunlessyouuseindustrialquantitiesofsweetener!Thesefloursareeasytofindonlineoratanyhealth-foodstore.

GLUTEN-FREEPASTA

Aswithgluten-freeflour,I’mnottalkingaboutcornorwhitericepastahere,butquinoaorbrownricepasta.Ifyou’renotallergictogluten,thenspeltisagoodoptiontoo.Speltisanancientstrain

ofglutenthatismuchlessrefinedandprocessed,somostpeopletolerateitmuchbetterthanwheat.I’venevertriedspeltpasta,though,asIcan’teatgluten,soIcan’t100percentvouchforittastingamazing,but I’veonlyeverheardpositivereviews!Brownriceandquinoapastaareboth totallydelicious,though,andIpromiseyoureallywon’trealizethatthere’sanydifferencetonormalpasta—thetasteandtextureareexactly thesame,especially ifyou’reusingadelicioussauce!I like tokeeptheseinthehousesothatIcanalwayswhipupafillingmealintenminutes.There’sagreatrecipeformyTen-MinuteTomatoPastalateroninthebooktoo!

GRAINS

I’vededicatedawholechaptertograins,soyou’llgetsomuchmoreinfoonallofthemspecificallythere,but fornowI justwant tosharemystaples,whicharebrownrice,quinoa,buckwheatandoats.Ihavehugejarsofall fouroftheminmykitchensothatIneverrunout.Itmeansthat ifIneedaspeedymeal,Icanalwaysmakesomethingsubstantialwithoneofthemasthebase,likemycoconutporridge.Ialsotrytomakeabigbatchofeitherbrownrice,quinoaorbuckwheateveryweeksothatIcanjustwarmoneupwithsometahini,tamariandlimeorlemonjuiceplusatinofbeansandamashedavocadoforanamazingfive-minutemeal.Oatsandbrownricearetheeasiestto get hold of as they’re found in all supermarkets, butmost supermarkets now sell quinoa too,whichisgreat.Forbuckwheat,younormallyneedeitherahealth-foodstoreoranonlineretailer.

HERBSANDSPICES

Herbsandspicesareabsolutelyvitalinanykitchenastheymakefoodcomealive;withoutthemlifeisprettyboring!MyessentialsaresomemixedherbsorherbesdeProvence,cinnamon,turmeric,paprika,cuminandchiliflakes—withthoseinyourcupboardsyoureallycan’tgowrong.Iuseamixofallofthemonabsolutelyeverythinganditinstantlyaddslayersofdeepflavorstoeventhesimplestdishes.It’sreallyeasytokeepyourownfreshherbstoo;theytendtohavemoreflavorandend up being much cheaper. Basil, rosemary, thyme and mint are all grown really easily onwindowsills or in patio pots. I like having fresh ginger too and garlic as they also add amazingflavor and they’re easy toget fromany supermarket. I don’t eat onion, though,whichyoumaynoticeasyougothroughthebook;itjustdoesn’tagreewithmystomach,butpleasefeelfreetoaddittoanyrecipeifyou’reanonionlover!

MEDJOOLDATES

Medjooldatesaretotallyheavenly;again,I’vegiventhemlotsofattentionintheFruitsection,soIwon’toverloadyouwith informationhere—except to say that I think theseare thebest foodonearth!Asyou’lldiscoverlater,they’rethemostmagicalingredienttobakewith,butthey’realsoanamazingsnack,whichiswhyIliketokeeptheminmyhouse.They’resoinsanelysweetandtastealotlikecaramel,soifI’maftersomethingsweetanddon’twanttostartcooking,thenI’llenjoyahandfulofthesebeauties.Myfavoritethingtodoistoremovethepitandthenfilleachonewithateaspoonofnutbutter;trustmeonthisone,it’soneofthebestthingsyou’llevereat.Now,Medjooldatesaremoreexpensivethannormaldates,butthey’resoworththepricedifferenceasthey’resomuch softer and sweeter. They’re alsomore delicious andmuch easier to cookwith, especiallywhenthey’reusedtostickthemixtogether,asinalltherawdessertsandsnackslaterinthebook.

Sadly,you’llfindthattheserecipeswon’talwaysturnoutquiterightifyouusethedrieddates,astheyaresimplynotstickyenough.

Aswith thegrains, I’vededicated awhole chapter tonutsand seeds, soyou’ll getmore specificinformationthereoneachnut,howittastesandwhatitworksbestin,butfornowI’dliketotellyoua littlebitaboutwhy theyshouldbeapantrystaple.Notonlydo they tasteamazingandsomakegreatlittlesnackbowls,butinfiveminutesyoucanalsowhipupanawesomerawsweettreatusingessentially justdatesandnuts!Myfavorite is therecipeformyRawBrownies,whichhavejustthreeingredients—nuts,datesandrawcacao—andtheytastesoinsanelygoodthatyou’llbeskippingaroundyourkitchen!Theotherthingisthathavingtheseingredients,whichallowyoutocreatesomethingsodeliciousinsuchashorttime,meansyou’rewaylesslikelytostartsnackingonthelesshealthythingsasyouwon’tbecravingthem,whichmeansyourtastebudsandyourtummywillbothbehappy!

NUTBUTTERS

WhileIlovenuts,Iabsolutelyadorenutbutters.They’reoneofthebestcreationsever.Ican,andoftendo,sitwithateaspoonandeatawholejaratonce!Eachbiteisjustsoinsanelycreamy,nicelysweet,yetnotsicklyandsotasty.Obviouslytheytasteamazingwithaspoon,buttheyalsohavealotofotheruses,whichiswhythey’reincludedinmyessentialslist.Aspoonfulofnutbutterisagreatadditiontoanyquicksnackorbreakfastasitaddsgreatflavor,adelicioustextureandawholelot of goodnesswith tons of plant protein, amazing fats andvitamins thatwill really boost yourenergy levels. I adda spoonfulof almondbutter tomysmoothieeverymorningandalwaysaddsometomyporridgetoo.Intheafternoon,Ioftensnackonthingslikemashedbananawithalmondbutter,datesstuffedwithnutbutterorslicedappledippedintonutbutter—allsodeliciousandsoeasy to make with almost no mess to clean up afterward! The bigger supermarkets stock nutbutters,asdoallhealth-foodstoresandtonsofonlineretailers.

OLIVEOIL

Therearefewthingsthatmakemehappierthanabottleofreallygood,organic,extravirginoliveoil.Imightsoundallfancywithmyrequirementthattheoilissuchahighstandard,buttrustmeonthisone,itmakestheworldofdifferenceandifyou’regoingtosplurgeononething,doitonoliveoil!Youcanevenhavetwodifferentbottles,oneprettystandardonetouseonyourveggieswhileyoucookthemandthenoneamazingonetoaddattheendsothatyoucanreallyenjoyit.Goodolive oil really does have such a strong flavor and such a beautifully smooth, rich texture thatenhancesthetasteofabsolutelyeverything.Youcanuseitinthemostconventionalwaystolivenupsalads,butyoucanalsodrizzleitoverdisheslikerisottos,stiritintoyourgrainsastheyfinishcookingormixitintomashedavocadotoaddanotherlayerofawesomenesstoyourcreation!Theeasiest place to buy great olive oil is either in a farmers’ market, online or at a lovely deli;supermarketoliveoilshouldreallyjustbeusedtocookwithasitdoesn’thavetherealflavor.

LEGUMES

So you’ll learn a lot more about legumes in the Beans and Legumes chapter, but they’re animportant part ofmy pantry for the same reasons as grains—they add instant substance to anymeal.The thing that reallymakes themstandout, though, is the fact that theycanbeready inaminuteortwo.Ialwayshaveseveraltinsofblackbeans,chickpeasandlentilsinmycupboardsothatallIhavetodoisopenthecan,drainthewaterandthenI’mgoodtogo—it’sthateasy!ThechickpeasareessentialsothatIcanwhipupabowlofhummusinacoupleofminutestoo,whichimmediately makes any meal more exciting and more energizing. All legumes are amazinglyenergizing, though, as they’re full of B vitamins, protein and iron, which are all essential for ahealthybodyandhappymind!

RAWCACAOPOWDER

Rawcacaopowderisoneofmyall-timefavoriteingredients;Ireallydon’tknowwhatIwoulddowithout it. It’s one of the few things that I really crave too—I just can’t get enough of its rich,chocolatygoodness.Sowhat’sthedifferencebetweenrawcacaopowderandthecocoapowderyoubuyinthesupermarkets?Rawcacaoistheunprocessedversion;it’ssimplyaground-downversionof the cacao bean. Cocoa, on the other hand, has been processed and refined so almost all thegoodnessisgoneanditdoesn’ttastehalfasgoodeither!Rawcacaoissomuchricherandstronger—soyouneedlessofittocreatethesameflavor—plusit’spackedwithantioxidants,vitaminsandmineralssoyoureallycaneatchocolatesafeintheknowledgethatit’sactuallygoodforyou!Don’tbeputoffbythepriceoftherawcacaoeither,asitendsupbeingcheaperthannicecocoaasyouneedsomuchlessofit.You’llneedjustafewtablespoonsofrawcacaoforeveryboxofcocoa—it’sawesome!

Whileseedscan’tmakeupthebasisofamealinthewaythatgrainsandbeanscan,they’reagreatthingtohavearoundastheyaddrealtexturetoanything,makingyourmealmuchmoreexciting,whilealsoboosting its levelsofgoodness.I lovesprinklingsunflowerandpumpkinseedsonjustabout anything from salads, to curries, to dips, to pasta dishes and, of course, overmymashedavocado!The othermagic seeds that I like to keep around are chia seeds and you’ll learnmoreabout their incredible qualities later, but they’re pretty essential for healthy baking, plus they’re

powerhouses of nutrition and they don’t taste of anything, so you canmix them into whateveryou’reeatingtogetagreatdoseofprotein,calcium,fiberandomega-3s.

SWEETENERS

Mygo-tosweetenersarepuremaplesyrupandhoney;botharetotallydeliciousandareessentialforsomanydishes,frompancakesandwafflestoblueberrymuffins,keylimepieandsweetpotatobrownies.Idrizzlerawhoneyovermytoasttooandsometimesaddittomygreensmoothieifit’salittletoogreenformylikingthatday!Theimportantthingtowatchoutforwhenyoubuymaplesyrupisthatitreallyis100percentmaplesyrup,becausealotofthemare10percentmaplesyrupand90percentweirdadditives, sweeteners andpreservatives—always read the label!Honey is amorecomplicatedsubject.Therearesomanydifferentvarietiesandit’smuchlessobviouswhichonesaregoodandwhichonesarebad.Ipreferbuyingrawhoney,whichyoucanfindprettyeasilyin health-food stores. It’s not super expensive and has the strongest,most amazing taste. It’s somuchbettervaluethanManukahoney,whichcanbemuchmorecostly.I tendtoavoidtheverycheapsqueezyhoneysthattheysellinsupermarketsastheycanbequiteprocessedandinsteadtrytofindmarketsthatselllocalhoneyifIdon’thaveanyofmyrawhoney.

TAHINI

Tahini isaprettywondrous ingredient. It’smade fromgroundsesameseeds,which forma thickpaste, just likepeanutbutter. It’smoresavorythannutbutter, though,andwhileI love itmixedintovariousdishes,Idon’tloveitonitsown,sounlikemynutbutterIwon’tsitandeatthewholecontainer with a spoon! I find it’s too savory for smoothies or sweet things, but it’s incrediblestirred into grains, rubbed into kale, blended into dips or mixed with olive oil and apple cidervinegarforanawesomesaladdressing.Itaddssucharichflavorandcreamytexturetowhateveryoupair itwith,whichautomatically enhancesyour creation,making itmuchmoreexciting.Ofcourseit’sthekeyingredientinhummustooandyou’llfinditinallmyvarioushummusrecipes.Sesameseedsarealso fullofgoodness,particularlycalcium,Bvitamins,magnesiumand iron, sothey’reagreatthingtoaddtoyourdiet.

TAMARIANDMISOPASTE

Ifyou’regoingtobuyjustahandfulofingredients,Iwouldsorecommendincludingeithersometamariormisopaste.Botharemadefromfermentedsoybeans:tamariisaliquidversionandmisopaste is, of course, a paste, so it’s much thicker and a little richer. They have the same flavor,though.Toavoidanyconfusionabout tamariversussoysauce, I shouldquicklysay that they’realmostidentical,exceptthattamariisgluten-free(andnormallyfreeoffunnyadditivestoo),whichiswhyIuseit,butyoucanusesoysauceinanyoftherecipesthatcallfortamariifyouprefer.Iusetamari and miso paste interchangeably to add a salty flavor, which is especially great if you’retrying to cutdownyour salt intake.Both reallywork to enhance all the existing flavorswithoutdrastically altering them. I add one or the other to almost everything tomakemy dishesmoreinteresting.

TOMATOPASTEANDCANSOFTOMATOES

Neithertomatopastenorcansoftomatoesareespeciallyexoticorexciting,soIwon’tgointotoomuchdetailhereexcepttosaythatbothareamazingthingstokeepstockedinyourcupboardsforthosedayswhenyouneedtoquicklyrustlesomethingupwithalmostnoingredients.RecipeslikemyTen-MinuteTomatoPastaarelifesaversforbusy,hungrydaysanditreallyhelpsifyoualreadyhave the tomatopaste inyourkitchen.Likewise,youcanuse thecanned tomatoes tomakeeasycurriesandstewswithwhateveryouhave lyingaround, then justaddsomebrownriceseasonedwithtamariandyou’regoodtogo!Withboth,justchecktheingredientsbeforeyoubuythemsothat there are no added preservatives and sugars as there sometimes arewith these items. Plus,tomatoesareamazinglygoodforusasthey’repackedwithantioxidants,whicharesoimportantforbeautifulskin!

VEGETABLES

Sincethisisaplant-basedcookbook,you’llfindinformationondifferentveggiesonalmosteverypage,butIjustwantedtosharewithyouthekeyveggiesthatIkeepinmykitchenatalltimesastheseare theones that Iuseeveryday—theothers IbuyasandwhenIneed them.Forme, theessentialsareleafygreensintheformofspinachandkale,tomatoes,avocadosandcucumbers.TheleafygreensIeateverydayinsomeform.Inormallyaddspinachtomymorningsmoothieandeatsomekalesaladasasidewitheitherlunchordinner.ThecucumbersIjuiceinbatcheseverycoupleofdaystouseasthebaseofmysmoothies.Theavocados(thoughtechnicallyafruit, theyareasversatileasanyvegetable)are there justbecause I’m totallyaddicted to themandcan’tgoadaywithout eating at least one, while the tomatoes are always handy as they go with just aboutanything!Havingahandfulofveggies likethismeansthatthere’salwayssomethingyoucaneat,whetherit’sakalesaladmarinatedwithtahiniandtamariandservedwithasideofbrownriceandbeansormashedavocadowithslicedtomatoonSuperfoodBread,Iknowthere’salwaysadeliciousoptionwaitingforme.

HOMEMADESALTS

Thesesaltsarethebestwaytoinstantlyadddeliciousflavortowhateveryou’recooking.TheChiliSaltaddsawonderfulfiery,spicytouchthatreallylivensupanyvegetable,grainorbean,whiletheHerbSaltaddsasubtlerrangeofflavors,withitsmixofthyme,rosemary,cuminandlemon.

CHILISALT

Fillsone2-ouncesaltgrinder

1generoustablespooncoarsesalt

1teaspoonblackpeppercorns

2tablespoonspaprika

1tablespoonchiliflakes

Simplymixthesalt,pepper,paprikaandchiliflakesinabowlandthenpourthemintoyoursaltgrinder.

HERBSALT

Fillsone2-ouncesaltgrinder

3/4ouncefreshrosemarysprigs(about16)

3/4ouncefreshthymesprigs(16to20)

zestof1largelemon

1tablespoonwholecuminseeds

1generoustablespooncoarsesalt

Preheattheovento425°F(convection375°F).

Teartheleavesofftherosemaryandthymeandplacethemonabakingsheet(youdon’tneedtoaddanyoil)andbakeforabout8minutes,untiltheherbsarecompletelydry.

Oncetherosemaryandthymearedry,removethemfromtheovenandallowthemtocool.

Placethelemonzestonabakingsheetandbakeforabout2minutes,untilit’salsodry.

Finally,mixthedriedherbs,lemonzest,cuminandcoarsesaltinabowlbeforepouringitintoyoursaltgrinder.

APPLEPURÉE

As you go through the book, you’ll see that I use apple purée all the time, partly because it’sdelicious and partly because it’s such a diverse ingredient, which works so well in cooking,especially baking. It does two particularly awesome things—first, it adds sweetness towhateveryou’recookinginaverynaturalwayandsecond,itworksastheperfecteggreplacementtostickeverythingtogether.Iloveusingitonitsownasaspread,andittastesespeciallyamazingstirredintoporridgeorpiledontopancakesorwaffles.

Makes1largejar

20redapples

optional:3tablespoonsdatesyrup(maplesyrupalsoworks)

optional:1tablespoongroundcinnamon

Peeltheapplesandchopthemintobite-sizepieces,discardingthecore.

Placeall theapplepieces ina largesaucepanandcover thebottomwithacoupleof inchesofwater.

Allowtheapplestocookforabout40minutes,untilthey’reverysoft.

Atthispoint,drainanyremainingwaterandaddtheapplestoablenderorafoodprocessorwiththedatesyrupandcinnamon,ifyou’reusingthem,andblenduntilsmoothandcreamy.

Storeinanairtightcontainerinthefridge—itwillstayfreshforabout5days.

Toptip

Thisstaysfreshforonlyaboutfivedays,soifyoumakemorethanyou’regoingtouse,freezetherest.

DAIRY-FREEMILKS

Makingdairy-freemilksisactuallywaysimplerthanyou’dimagine.

Almondmilkismyfavoriteofthethreemilkshereasit’sthecreamiestandrichest.Youcanusethe almond milk recipe for any nut, though, not just almonds; brazil nuts and cashews makewonderfulmilktoo.

Oatmilkisquickerandmuchlessexpensivetomakethanalmondmilk,whichmakesitagreatoption—plusitworkswellifyou’reallergictonuts.It’slovelyandsweettoo;Ihavetoadmitthatitdoesbearaslightresemblancetoliquidporridge,butthatdoesn’tmeanit’snotdelicious!

Ricemilkdoesn’treallycomparetoalmondoroatmilkintextureortaste,sadly,butifyoucan’teatnutsoroats,thenitworkswellinanyoftherecipes.Itdoesneedsomesweetening,though,asit’snotnaturallyasflavorsome,andit’smuchthinnertoo!It’sreallyinexpensive,though,andveryeasytomake.

Allthreelastaboutfivedaysinthefridge.Justbesuretokeeptheminanairtightcontainer;anoldwaterbottlewillworkperfectlyifyoudon’thaveanyglassbottlesonhand.Theywillseparateasyoustorethem,sojustgivethemagoodshakebeforeyoupourthemilkout.

ALMONDMILK

Makesabout1quart

11/3cupsblanchedalmonds(about7ounces)

optional:2teaspoonsgroundcinnamon

optional:handfulofpittedMedjooldatesoracoupleofspoonfulsofdateormaplesyrup

Soakthealmondsforatleast6hoursorovernightinabowlofwater.Thisprocessisabsolutelyessential.

Drainthenutsandaddthemtoablenderwith4cupsfreshwater.Blenditallforaminuteor2untilsmoothmilkforms;ifyouwantyourmilkalittlethinner,addmorewater.

Placeanutmilkbagonthetopofajugandpourthemilkthroughit.

Oncethebagispartiallydrained,squeezetherestoftheliquidoutwithyourhands.

Ifyou’reusingthecinnamon,datesorsyrup,blendthemilkwiththeseintheblender.

BROWNRICEMILK

Makesabout1quart

1/2cupbrownrice

2tablespoonsmaplesyruporhoney

1teaspoongroundcinnamon

Putthericeinasaucepanwith2cupswater.Bringthepantoaboilandletitbubblefor5minutesorso,thensimmerforabout45minutes,covered,untilthericeissoft,butnotsoggy,andallthe

waterhasbeenabsorbed.You’llneedtostirthericeandmakesurethericeneverrunsoutofwateruntilitisdone.

Blendthecooledricewith4cupswater,themaplesyruporhoneyandcinnamon,untilsmooth.

Pourtheblendedbrownricemixthroughafinesievetostrainoutanygritbeforeserving.

OATMILK

Makesabout1quart

11/2cupsoats

optional:1–2tablespoonssweetener(Iusehoneyormaplesyrup)

Soaktheoatsincoldwaterforabout30minutes.

Rinseanddraintheoatsbeforeplacingthemintoablenderwith4cupsfreshwater.Blendforabout30secondsuntilsmooth.

Pour the blended oat mix through a fine sieve, using a wooden spoon to push it through.Discardthepulp.

Stirthesweetenerintothemilk,ifyou’reusingit,andthenplacethemilkbackintotheblenderandblendagain.

ALMONDBUTTER

AlmondbutterisoneofmystaplesandIuseiteveryday.Itjusthasthemostbeautifullycreamytextureandanamazingrich,nuttyflavor.Iloveaddingittomysmoothiestothickenthemupandit’salsoamazingstirredintomyCreamyCoconutPorridgeand,ofcourse,eatenstraightfromthejarwithaspoon!It’samazingskinfoodtooasit’sburstingwithvitaminE,whichisessentialforaglowingcomplexion.I likeroastingmynuts firstas thisallows themtoblendmoreeasily,whilealsoenhancingtheirflavor,butifyoupreferyoucanskipthisstep.Youcanalsouseanyothernuttomakenutbutterusingthesameprocess.

Makes1largejar

14ouncesalmonds(about23/4cups)

sprinklingofsalt

Roast thealmonds forabout10minutes, then remove themandallow them tocool fora fewminutes.

Placethenutsinafoodprocessorandblendforabout15minuteswiththesaltuntilsmoothandcreamy.Duringthistime,youmightneedtoscrapethenutsoffthesideoftheprocessoronceortwice.

Storeinanairtightcontaineratroomtemperatureforuptoaweek.

Toptip

Youreallyneedastrongfoodprocessorforthisrecipeasotherwiseitwon’tgetreallysmoothandcreamy.

MEDJOOLDATESSTUFFEDWITHNUTBUTTER

Thismaynotbethemostcomplicatedrecipeinthebook, infact itmaywellbethesimplest,butthatdoesn’tmeanit’snotthebest!Thisismygo-tosnackwhenI’mhungryandfeelinglazy.It’ssweetandsatisfyingandoh-so-delicious.Thecaramel-likedatescomplement thecreamyalmondbuttersowell—it’samatchmadeinheaven.

Makes12dates

12Medjooldates

12teaspoonsnutbutter(Ilikealmondbutterbest—seerecipeonthispage)

optional:asprinklingofrawcacaopowder

Peelthedatesopen,withouttotallycuttingtheminhalf,andremovethepits.

Place a small teaspoonofnutbutter and a sprinklingof cacaopowderwhere thepitwas andpushthe2halvesofthedatetogetheragain.

Placethestuffeddatesinthefridgetofirmupforaboutanhourandthenenjoy.

HOWTOCOOKGRAINS

You’lllearnmuchmoreaboutgrainsintheGrainschapter,butIquicklywantedtosharewithyouhowexactlyyoumakequinoa,buckwheatandbrownricesothatyoucanmastereveryrecipethatcallsforthesestaplesintherestofthebook.Thetricktomakingthemalldeliciousisaddingafewingredientstothewaterwhenyouputthegraininatthebeginning,sothatitabsorbsalltheflavor.Iuselemon,tamariandsalttodothis.

QUINOA

Serves1

1/2cupquinoa

juiceof1limeorlemon

1teaspoontamari

sprinklingofsalt—Ilikeusingmyherborchilisalt

Placethequinoainasieveandrinsewithcoldwateruntilthewaterthatcomesthroughistotallyclear.

Placethequinoainasaucepanwith11/4cupsboilingwater.Stirthelimeorlemonjuiceinwiththetamariandsalt.

Let thequinoaboil for aminuteor 2, then let it simmer for another10–15minutes, covered,untilallthewaterhasbeenabsorbedandthequinoaisfluffy,butnotmushy.

Allowthequinoatocoolbeforeplacingitinanairtightcontainer,thenstoreinthefridgeforuptoaweek.

BUCKWHEAT

Serves1

1/2cupbuckwheat

juiceof1limeorlemon

1teaspoontamari

Placethebuckwheatinasieveandrinsewithcoldwateruntilthewaterthatcomesthroughistotallyclear.

Placethebuckwheatinasaucepanwith11/4cupsboilingwater.Stirthelimeorlemonjuiceinwiththetamariandsalt.

Letthebuckwheatboilforaminuteor2,thenletitsimmerforanother10–15minutes,untilallthewaterhasbeenabsorbedandthebuckwheatiseversoslightlyhardandnutty,butnotcrunchyorsoggy.

Allowthebuckwheattocoolbeforeplacingitinanairtightcontainer,thenstoreinthefridgeforuptoaweek.

BROWNRICE

Serves1

1/2cupbrownrice

juiceof1limeorlemon

1teaspoontamari

1tablespoonoliveoil

Placethericeinasaucepanwith2cupswater,thelimeorlemonjuice,tamariandsalt.

Bringthepantotheboilandletitbubblefor5minutesorso,thensimmerforabout45minutes,covered,untilthericeissoft,butnotsoggy,andallthewaterhasbeenabsorbed.You’llneedtostirthericeandmayneedtoaddmoreboilingwaterasitcooks—makesurethericeneverrunsoutofwateruntilitisdone.

Onceit’sfinishedcookingandthere’snowaterleftinthepan,stirintheoliveoil—thisaddsadeliciousflavorandstopsthericefromgettingsticky.

Allowthericetocoolbeforeplacingitinanairtightcontainer,thenstoreinthefridgeforuptoaweek.

Toptip

Forthelastcoupleofminutesofcookingyourgrains,turntheheatoffandallowthelastlittlebitofwatertobeabsorbedwithouttheheat.Thismeansthatthegrainswon’tsticktothebottomofyourpanandburnit.

EASYVEGGIESTOCK

Iknow thatveggie stockdoesn’t soundoverly exciting,but it’s an amazing thing tokeep in thefreezerasitautomaticallyaddssomuchflavortowhateveryou’recooking.Plus,it’sagreatwaytouseupoldveggies!Ilovecookingmygrainsinitorusingitinsteadofwaterincooking.

Makesabout1quart

2carrots,roughlychopped

2onions,quartered

2tomatoes,quartered

2stalksofcelery,roughlychopped

2clovesofgarlic,peeled

2bayleaves

6peppercorns

Addallthevegetablesandgarlictoalargesaucepanalongwiththebayleavesandpeppercorns.

Fill thepanabout a third fullwithwater andbring it to theboil, then allow it to simmer forabout20minutes.

Once it’s cooked, drain it through a colander into another saucepan and collect the liquid.Discardtheveggies.

Eitherusethestockwithin3daysorfreezeit.

Toptip

Makethis inbigbatchesandthenstore it infreezerbags in thefreezersothatyou’vealwaysgotsomelyingaround.

THEEQUIPMENTTHATICAN’TLIVEWITHOUT

Thereareacoupleofpiecesofequipment thatare totallyessential to this lifestyle.You’llneedafood processor, a blender and a juicer tomake the vastmajority of these recipes, but I promisethat’sit.Otherthanthesethreethings,youreallydon’tneedanythingelseoutsideofyourstandardkitchenequipment—justsimplethings likeknives,pots,pans,agrater,choppingboard,nutmilkbag,sieveandsteamer.

Afoodprocessorbreaksdownwhateveryouputintoit.They’reincrediblystrongandcanturnasolid intoa liquidveryeasily,which isprettycool!Unlikeablender, theydon’tneed liquid torun, but the end result isn’t quite as smooth, so you can’tmake your smoothies in a processor.Instead,it’susedtomakethingslikehummusandpesto,tocrushnutsandtomakerawdesserts.

Ablenderneeds liquid to run and creates an incredibly smoothproduct, so it’s used tomakesoupsandsmoothies.

Ajuicerisagreatinvestment,butifyou’rechoosingwhattobuyfirst,startwiththeprocessorandblenderas theseareused insomanydifferentrecipes,whereasa juicer isusedonly tomakejuices,whichisgreat,butit’snotmultipurpose,soit’slessessential.

THEBRANDSIUSEANDLOVE

FOODPROCESSOR

Magimix foodprocessorsare thebest foodprocessors.Yes, theyareexpensive,but it’sa lifelonginvestmentandsoworthit—youcanmakeliterallyanythinginthem!Mymumandallherfriendsarestillusingtheonesthattheyweregivenasweddingpresents,sotheyreallydolast.

BLENDER

I use aVitamixblender.Again, they are pretty pricey (muchmore so than theMagimix), but ifyou’regoingtouseiteveryday,thenit’sworththeinvestment.Theyaresopowerful,whichmeansthat theymake the smoothest, creamiest smoothies and can handle absolutely anything that youthrowintothemix.Ifyou’renotalreadyatotalhealth-foodandsmoothiefanaticandarelookingforsomethingtoeaseyouin,thentherearesomeothergreatcompaniesthatdogoodblendersforalotless.

Ifyou’re lookingfora lessexpensiveblender,Philipsmakesreallygoodones forabout$130,whichwilldoeverythingthatyouneed.Again,itmayseemlikealot,buttheblendersthatcostlessaren’tthatstrong,whichmeansthattheycan’tbreakdownthingslikenuts,datesandspinachintoasmoothdrink,whichisessential—trustme,strandsofspinachdonottastegoodinbetweensipsofmangoandbanana!Plusthemoreyouspendnow,thelongeritwilllast,sothelessyou’llhavetospendinthefuture.

TribestPersonalBlenderandNutribulletsareamazingpersonalblenders.They’rereallystrongandabsolutelytinyincomparisontothePhilipsorVitamix.Theblenderpartalsodetachessothatyoucantake iton thegowithyou,which isgreat.Botharegreatoptions for travelingor ifyouknowyou’reonlyevergoingtobemakingsmoothiesforone.

JUICER

MagimixandSagebothmakegreat juicers,whichareveryeasytowashup!This ishonestlymybiggestconsiderationwhenbuyingajuiceraseventhebestofthemareanightmaretogetcleanasthereareseveraldifferentpartsandthepulpalwaysgetsstuckinsomeofit.

NUTMILKBAG

Thelastthingyou’llneedthatisn’ttotallystandardisanutmilkbag,asit’sessentialformakingnutmilk.Don’tworry, though; these are really cheap and easy to find as they’renormally availableonlinefromplaceslikeAmazon.Youcanalsouseajellystrainerbag,whicharenormallyusedformakingjamsorjelliesandeasytofind.Eachbagcostssomewherebetween$2and$5andtheylastfor ages. I normally rinsemine after I use it and then, after a couple of uses, I’ll put it into thewashingmachineforaproperclean.

SPIRALZVEGETABLESPIRALIZER

ThisisthespiralizerIusetoproduceshoestringveggiesandvegetable“noodles.”YoucanbuyitonAmazon.Zucchininoodlesarelifechanging!

Tomakeoatmilkorricemilk,you’llalsoneedafinesieve,butanyoldsieveworksgreat—youdon’tneedanythingfancy.

IknowI’vejustthrownalotofinformationatyoureallyquicklyandIhopeitdoesn’tseemtoooverwhelming!Asyougothroughthebook,you’llseethatthethingsI’vetalkedaboutherereallyarestraightforwardand,mostimportant,they’reusedoverandoveragain,soyoushouldcometogripswiththemreallyquickly!IknowIwasalittleoverwhelmedwhenIfirststartedmyadventureintohealthyeating,soIdototallyunderstandthefeeling,butitwillgeteasier.Plus,thelearningispretty fun and it’s ongoing forever—I’m still learning now and I’m always finding cool newingredientstotryandinterestingnewwaysofcooking!

GRAINSaverygoodplacetostart

EASYQUINOAWITHSAUTÉEDVEGGIES

GNOCCHIWITHPEAPESTO

WARMWILDRICESALAD

BUCKWHEATANDBEETRISOTTO

CREAMYPOLENTAWITHMUSHROOMSANDCRISPYKALE

QUINOAPIZZACRUST

QUINOATABBOULEH

MEXICANQUINOABOWL

QUINOAANDTURMERICFRITTERS

BUCKWHEATFOCACCIA

FRESHSPRINGROLLS

BUTTERNUTSQUASHRISOTTO

CREAMYCOCONUTPORRIDGE

APPLEANDCINNAMONPORRIDGEBAKE

APPLEANDHONEYLOAF

BERRYSCONESWITHCOCONUTCREAM

SIMPLEOATCOOKIES

OATBARS

grains

Ilovewholegrains;theyformahugepartofmydietandmakeupthebasisofmostofmymeals.Ifyou’reeatingaplant-baseddiet,they’reareallyimportantsourceofgoodnessasthey’refullofvitamins,minerals,fiberandprotein—allofwhichyouneedtolookandfeelawesome.They’realsosoversatileandworkinabsolutelyeverything,youcaneatthemwarmorcold,mixingthemintoeverythingfromstewsandsoupstosaladsandrisottos.

AllthegrainsIeatareglutenfree,soIdon’teatthingslikebulgurwheatorcouscous.Instead,mysavorystaplesarebrownrice,buckwheatandquinoa,allofwhicharereallyversatileandtastedeliciouswhencookedintherightway.TheothergrainI’mobsessedwithisoats,mainlybecauseporridge is one of my favorite foods, but also because they’re amazing in baking and granolamaking.

I have to quickly mention that quinoa and buckwheat are actually pseudo-grains as they’retechnicallyseeds,butweeattheminthesamewaythatweeatgrains,so,likebrownrice,theyseemtofitbetterinthischapterthantheydoalongsidethealmondsandpumpkinseeds!Theawesomething about all four of these grains is that not only are they really good for you, they’re reallyinexpensive,soyoucanmakethemthebasisofyourmealveryeasilyandthenaddseasonalveggiesorfruitstothemandyougetsomethingdeliciousandnutritiouswithoutabigpricetag.

IbuythesegrainsinbulksothatIalwayshavethemonhand,andthenstoretheminglassjars,althoughanyairtightcontainerisperfect.Theyneedtoliveatroomtemperaturewhenthey’rerawand then once they’ve been cooked, they should be stored in the fridge. You can make largequantitiesofthesegrainsandthenstoretheleftoversinthefreezersothatthere’salwayssomethingdeliciouswaitingforyouafterabusyday.

Thethingaboutgrainsisthattheyoftengetabadreputationandpeopletendtoavoidthemaspartofthecarbohydratefear,butthey’reamazingsourcesofenergy,greatforkeepingyourmoodbalancedandalsoanimportantfoodifyou’retryingtoloseweightasthey’refilling,butnutritious.I’llgointomoredetailabouttheindividualbenefitsofeachgrainlateron,butfornowIjustwantedtosay,pleasedon’tbescaredofthem!

Iknowthatgrainsaresometimesconsideredtobequitebland,soit’sreallyimportanttomastertheartofcookingtheminawaythatautomaticallygivesthemflavor.Thetrickistoaddamixtureof ingredientstothewaterassoonasyouputthegrainintothepan,soasthegrainexpandsandabsorbsthewater,italsoabsorbstheflavorsofwhateveryou’veadded.Doingthismakesahugedifferencetothefinaltasteastheflavorsareabsorbedrightintothemiddleofthegrain,muchmoresothanifyouaddedthesameingredientsrightattheend.Idothistrickwithallofthem,eventheoatswhenImakeporridge.It’sreallythesimplesttrick,butitdoesabsolutewonders.

Withoats, I add things likeberries, slicedbanana,honey, coconutoil, cinnamonandalmondbuttertothewaterormilkatthebeginningsothateachbiteissodeliciouslyrichandsweet.Withrice,buckwheatandquinoa,Iaddmoresavoryingredients,normallyamixtureoflime,lemonorapplecidervinegar,plussometamariormisopaste,driedherbs,saltandpepper.Youcanthenaddanything you like at the end, includingmore of these ingredients, but you’ll just be building upfromamoreflavorsomebasesoit’seasiertocreateabsolutelydeliciousdishes.

Each grain is really different though and each has its own awesome advantages, which I’veoutlinedbelowsoyoucanbecomereallyfamiliarwiththemallandknowwhichisbestwhen!

QUINOA

Quinoahasbeenhavingabitofamomentoverthelastfewyears,whichisfantasticasmoreandmorepeoplearediscoveringhowamazingittastesandhowgooditmakesyoufeel.It’sanancientgrain-likeseedthoughandwasprobablyfirstcultivatedaboutfivethousandyearsago.ItoriginallycomesfromtheAndesinBolivia,whereitwasanessentialpartoftheIncadiet.Itcomesinafewdifferent varieties too:white quinoa, redquinoa andblackquinoa, andyou can alsobuyquinoaflour.Quinoa flour isprettysavory, so it’snot ideal insweetbaking,but it’sgreat ineverythingelse.

Iabsolutelyadorethewhite,redandblackquinoagrainsandusethemallthetime.Thethreehavequitedistinctdifferencesintasteandtexture.Whitequinoahasthemostsubtleflavorandalighter, fluffier texture, whereas black quinoa ismuch nuttier and has a denser texture, and redquinoasitssomewherebetweenthetwo.Itendtouseeitherwhitequinoaonitsownoramixofthethree,withtheratiobeingabouttwothirdswhitequinoatoonethirdredandblack.Don’tworry,though,asalthoughwhitequinoaiswhite,it’snotrefined,it’sjustnaturallymuchlighter(althoughI’dsaythecolorwasactuallymorebeige,likebrownrice,ratherthanpurewhite).

Oneofthebestthingsaboutquinoaisthatit’ssonutrient-dense.It’sacompleteproteinsource,which is quite rare in plant-based foods.This, coupledwith its high fiber content,means that itworksreallywelltoregulateyourbloodsugar,whichisvitaltopreventandreverseillness.It’salsovery anti-inflammatory and contains an amazing array of vitamins andminerals, including iron,magnesium,manganeseandcalcium.Theseareallessentialforhealthybonesandmusclesaswellasenergymetabolismandproduction.

The other brilliant thing about quinoa is that it’s very quick tomake. It takes just over tenminutestogofrompackettoplate,soit’sgreatifyou’reinahurry.Allyouhavetodoispouritoutof itspacket intoyourpan,addboilingwater,herbsand lemonand then let itboil forabout tenminutes.Youdon’thavetowashitorsoakit likelegumes.Quinoagrainsaresmallerandlighterthanbothbuckwheatandbrownrice,soit’sbestservedasthemaindishwithveggiesontheside,

ratherthanasasidetothingslikecurriesorstewsorusedinrisottos,asiteasilygetslostinthosesituations.Myfavoritewaytoeatitissimplywithlotsofsautéedveggiesandadressingoftamari,tahiniandlemon—sosimple,yetsogood.

Quinoa is pretty easy to get hold of and you can find it in almost all supermarkets now.Ofcourseyoucanalsobuyitonlineorfromanyhealth-foodstore.

BUCKWHEAT

Like quinoa, buckwheat is an ancient grain that has been cultivated since about 4000 BC. ItoriginatesinEasternEuropeandAsiaandcomesfromtheseedofafruitrelatedtorhubarb.Despitebeing soold, sodeliciousand sonutritious, it’s aprettyunderrated food inmostof theWesternworld.Itdoesn’tgethalftheattentionthatquinoadoesandyouveryrarelyseeitonamenu,evenathealth-foodrestaurants. Ihavea feeling that itwillhaveaquinoamomentsoon thoughas it’sreallydelicious,butfornowitcanbeoursecrettoenjoy!

Intermsofgoodness,it’sprettysimilartoquinoaasit’sfullofplantprotein,fiber,vitaminsandminerals.It’sanamazingfoodforbalancingbloodsugarandworkswondersforyourenergylevelsas its high level of fibermeans it’s broken down and released into the bloodstream slowly overseveral hours. It also contains lots of iron and magnesium, both of which are important forbeautiful,glowingskin.

Buckwheat (alsoknownas buckwheatgroats) is theperfect cross betweenquinoa andbrownrice; it’s denser and nuttier than quinoa, but not as substantial as rice. This means that unlikequinoa, itworksreallywellas thesidedish tocurriesandstewsas it standsouton itsown.Thegroatsalsoworkincrediblywellinrisottosinsteadofrice.Ilovemakingrisottosbyroastingrootveggiesandthenpuréeingthemwiththingslikecoconutmilkandlemonjuice,beforestirringthecreamy purée into the buckwheat—honestly, themost delicious thing ever!You can totally usebrown rice for this, but it’s nice tomake a change from rice, andbuckwheat ismuchquicker tomake.Likequinoa,buckwheatonlytakesabouttenminutestocook,soit’sveryeasytoprepare.

You can also get buckwheat flour, which I use all the time. It’s pretty interchangeable withbrownriceflourandbothhavethesameeffectinbaking.They’remyfavoritegluten-freeflourstobakewith,soyou’llfindloadsofrecipesusingthemthroughoutthebook.

Theothertypeofbuckwheatyoucanget issproutedbuckwheat.Thisiswhenthebuckwheatgroats have been soaked and dehydrated, causing them to be super crunchy (this is different toroastedbuckwheatorkasha).Sproutedbuckwheat is an incredible addition togranola and tastesamazingasatoppingforsmoothiebowlsasit’samazinglycrispy.Youcan’tcookitthough.Igotconfused once when I first starting cooking with buckwheat and not knowing the differencebetweenrawsproutedbuckwheatandnormalbuckwheat,Itriedtoboilthesprouts.Needlesstosayitwasatotaldisasterandtheyturnedintoasoggymess—donottrythisathome!

Buckwheatissoldinallhealth-foodstoresandmostsupermarkets.

BROWNRICE

InsomewaysbrownriceisprobablytheleastexcitingofallthegrainsI’mtalkingabout,asit’snotnewandexoticlikequinoaandbuckwheat.Thisdoesn’t,however,meanthatit’snotawesome—it

reallyis!Iknowpeopleeatalotofrice,butitalwaysseemstobewhite.ThisreallyconfusesmeandI just can’tgetmyheadaroundwhypeopleeatwhite riceoverbrownrice,not justbecausewhite rice isn’t reallygreat forus andbrownrice is supernutritious,butbecausewhite rice alsotastesofnothingandbrownriceisdelicious.

Bothbrownandwhite ricecome fromthesamegrain,but thedifferencebetween them is theprocess by which they’re made. To make brown rice, only the outermost layer of the grain isremoved,whichmeansthatalmostallofthegoodnessisretained.Whereastomakewhiterice,thericehastobemilledtoremoveanothercoupleoflayersandthenpolished,whichmeansthatalmostallthegoodnessistakenaway.Between60and80percentofthevitaminsareremoved,plusalmostallthedietaryfiberandessentialfattyacids.Sobrownriceisfullofgoodness,whereaswhitericeisrefined and lacking in almost everything! Each grain of brown rice is packed with B vitamins,whichareessentialforenergy,aswellasmanganese,selenium,magnesiumandiron.

Brownricealsohasaricherflavorand,likebuckwheat, it’sstillnutty.Myfavoritewaytoeatbrownriceistocookitandthenonceallthewaterhasbeenabsorbed,Iaddsometomatopurée,somemiso paste, a little garlic and some black beans. I eat thiswith amashed avocado and it’sbeyond delicious—the best five-minute meal ever. Brown rice goes with basically everything,though, fromrisottos to sides for curries and chilies to salads.Of course you can spice it up byusingmore exoticwild rice,which is totallydelicious, but it’s not as easy to find and it ismoreexpensive,sobrownriceismystaple.

Oatsareprobablymyfavoriteofallthegrainswe’retalkingaboutbecausethey’renaturallyreallysweet and I have a serious sweet tooth!Honestly, I sometimes dream of steaming hot bowls ofCreamyCoconutPorridgetoppedwithfreshberries,cacaonibs,raisins,toastedalmonds,bananaslices and honey. I know that’s quite sad, but I just love good food and when it’s made right,porridgeisjustheavenly.Ofcoursethereissomuchmoreyoucandowithoatsthanjustporridge,andevenwithporridgeitselftherearesomanyvariations,fromaclassicbananaandcinnamontocarrotcakeporridge,coconutporridge,chocolateporridgeandoneofmyall-timefavorites,AppleandCinnamonPorridgeBake.

Youcanalsouseyouroatstomakesweet,creamyOatMilkormixthemwithnutsandseedstomake homemade Cinnamon Pecan Granola or muesli, bake them as Oat Bars or Simple OatCookies, blend them into smoothies and even grind them up tomake flour.They’re amazinglyversatilethingsandtheirsweetflavorandcrumblytexturereallyaddstoalmostanydish.Plusoatsareincredibleforus,especiallyastheirfibercontentissohigh,sotheyreallyhelptobalancebloodsugarandkeepyouenergizedforhours,whichiswhytheymakesuchagreatbreakfast.Theotherawesome thing about oats is that they’re really cheap, so you canmake things like porridge forbreakfastwithoutspendingalot.Youcanuseoatmilkandwater,oats,bananasandraisinstocreatesomethingdeliciousandeasywithoutbreakingthebank.

There’salwayssomeconfusionastowhetheroatsaregluten-freeandtheansweristhat,byandlarge,unlessyouhaveaverysevereallergytogluten,thenoatsareamazing.Theydon’tactuallycontaingluten,but they’renormallyhandled in factories thatdoand therefore cannotbe labeled“certifiedgluten-free”incaseofanypotentialcross-contamination.I’mnotaceliac,butIdohavea

prettyserious intolerancetogluten in thesensethat itcausesmylymphnodes toswellandache,makesmytummyswelllikecrazyuntilIlookpregnant,IfeellikeI’vebeenpoisonedandmytorsogoesburninghot,butnoneofthesethingshappentomewhenIeatoats.Ifyouareceliac,thenyoucanbuygluten-freeoats.They’remuchmoreexpensive,buttheyarehandledinfactoriesthatarecertifiedgluten-freesoyou’retotallysafe.

Thereare lotsofdifferent typesofoatsaround: steel-cutoats, rolledoats,old-fashionedoats,quickoatsandporridgeoats,anditgetsprettyconfusingtryingtoworkoutwhatthedifferenceisbetweenthemall!Theshortansweristhatthedifferencesaren’thugeandyoucanuseanyoftheminanyoftheserecipes.Thetimeyou’llnoticeadifferenceis inyourporridgeasthetexturedoesvarya little.Steel-cutoats arewhere theoatgroat is split into severalpieces.They take slightlylongertocookandretaintheiroriginaltexturebetterthanrolledoats,whicharesteamedandthenpressedbetweenrollersanddried.Thismeans that rolledoatscookmorequicklyandarea littlesofter.Porridgeoatscanbeeithersteel-cutorrolledoats.Andjusttomakeitmoreconfusing,old-fashionedoatsarethesameasrolledoats,justwithadifferentname!Quickoatsareoatsthathavebeen pressed a little thinner than rolled oats, so they cookmore quickly but retain less of theirtexture.ThesearemyleastfavoriteofallthedifferentvarietiesandItendtoavoidthem.

EASYQUINOAwithSautéedVeggies

ThiswasthefirstquinoadishIevermadeandIstillcomebacktoittimeandtimeagain.It’sverysimple,butit’salwayssuchahitandeveryonelovesit.Thetamari,tahiniandlemonmakethequinoaamazinglyflavorsome,whilethebroccoliandzucchiniaddlotofgreengoodness.Ittastesincrediblewithasideofcinnamonandpaprika-roastedSweetPotatoWedgesorwithagenerousdollopofcreamy,homemadeHummus.

Serves2

1cupquinoa

juiceof1lemon

3tablespoonstamari

2zucchini

1smallbroccoli

oliveoil

1tablespoontahini

saltandpepper

Placethequinoainasaucepanwith21/2cupsboilingwater,thejuiceofthelemonandatablespoonoftamari.

Letthequinoaboilforaminuteor2,thenletitsimmerforanother10–15minutes,covered,untilallthewaterhasbeenabsorbedandthequinoaisfluffy,butnotmushy.

Whilethequinoacooks,slicethezucchiniinhalfandthenchopthemintothinhalf-moons.Onceyou’vedonethat,cutthebroccoliintosmallflorets.

Placethezucchinislicesandbroccolifloretsintoafryingpanwithsomeoliveoil,anothertablespoonoftamari,saltandpepperandallowthemtocookfor5–7minutes.

Oncethequinoahascookedandthereisnowaterinthepan,stirthetahiniinandthefinaltablespoonoftamaribeforemixingitallwiththesautéedveggiesandadrizzlingofoliveoil.

Toptip

Makethisasanon-the-goworklunch.Itstoreswellinthefridgeforafewdaysandtastesequallydeliciouscold—justaddadrizzleofoliveoilandasprinklingofpepperwhenyou’rereadytoeatit.

GNOCCHIWITHPEAPESTO

BeforeIchangedmydiet,gnocchiwasalwaysmygo-tomealatanItalianrestaurant.Ittookmeawhiletofigureouthowtomakeithealthy,butIthinkIreallyhavedoneithere!Ihavetowarnyouthatthecolorisn’tasbeautiful,asbrownriceflourisn’taswhiteastheflouryounormallyuse,butonceyou’vemixeditwithlotsofpesto,youwon’trealize.Nutritionalyeastisadeactivatedstrainofyeast.Ithasacheese-likeflavor,whichiswhyIaddittomypesto,butifyoudon’thaveany,thendon’tworry,it’snotessential.Pleasedon’tusebaker’syeastasasubstitute;it’scompletelydifferent!

Serves4

Forthepesto

generous1cuppeas

21/2cupsfreshbasilleaves

scant1cupbrazilnuts(4ounces)

10tablespoonsoliveoil

2teaspoonsnutritionalyeast

Forthegnocchi

8russetpotatoes(about2pounds)

3tablespoonsapplepurée

31/3cupsbuckwheatorbrownriceflour(about14ounces)

saltandpepper

Forthepesto

Placethepeasinasaucepanwithenoughcoldwatertocoverandallowthemtoheatupuntilthey’reboiling.Thendrainthemandplaceinafoodprocessor.

Addthebasilleavestotheprocessoralongwiththebrazilnuts,oliveoil,4tablespoonswaterandthenutritionalyeast,andblenduntilsmoothandcreamy.

Forthegnocchi

Placethepotatoesinalargesaucepanandcoverthemwithcoldwater.Allowthemtoboilforabout30minutes,untilthey’renicelytender.

Drainthepotatoesandthenallowthemtocoolforafewminutesbeforepeelingtheirskinsoff.

Next,mashthepotatoeswiththeapplepurée,saltandpepperuntiltheyaretotallysmooth.

Oncethepotatoesaresmooth,stirinthebuckwheatorbrownriceflour.

Spreadflourovertheworksurfaceandrollthegnocchimixoutoverit,separatingthemixintosixlong,sausage-shapedrolls.Cuttherollsintosmallpieces.

Finally,fillalargesaucepanwithboilingwater,addalittlesaltandthendropthegnocchiin.Afteracoupleofminutesthegnocchishouldrisetothetop.

Drainthegnocchiandplacethembackintothepanwiththepesto.Heatforacoupleofminutesuntilthepestoiswarmandthenserve.

WARMWILDRICESALAD

Cookingricewithgarlicandtamarigivesitsucharich,beautifulflavorthatgoessowellwiththecrunchypinenutsandsweet,juicyraisins.Thismakesagreatsidedishforalmostanything.IloveitservedwithmysteamedBroccoliwithaTahiniDressingandsomehomemadeClassicGuacamole,althoughittastesamazingonitsowntoo.

Serves4

12/3cupsblackorredrice(Ipreferblackrice,butredriceisperfecttoo)

3clovesofgarlic,peeledandcrushed

2tablespoonstamari

11/4cupsraisins

3/4cuppinenuts

1tablespoontahini

juiceof1lemon

saltandpepper

oliveoil

Placethericeinalargesaucepan,coveringitwithboilingwater.Asthericebeginstoboil,addthegarlicandthetamari.

Allowthepantosimmerforabout45minutes,duringwhichtimeyouwillneedtoaddmoreboilingwatertoensurethatitnevergoesdry.

Whilethericecooks,soaktheraisinsinabowlofboilingwater—thismakesthemsofterandjuicier.

Justbeforethericefinishescooking,placethepinenutsinafryingpanandtoastthem.Thisshouldtakejustaminuteorsoanddoesn’trequireanyoilasthey’llreleasetheirown.Youwantthemtobegoldenbrownbutnotburned.

Finally,oncethericeiscookedandallthewaterhasbeenabsorbed,draintheraisinsandstirthemintothepanalongwiththetoastedpinenuts,tahini,lemonjuice,saltandpepperandagenerousdrizzleofoliveoil.

Toptip

Thisisanothergreatmealtotakeonthego.WhileIliketoserveitwarm,italsotastesamazingcoldandlastsaboutaweekinthefridge.

BUCKWHEATANDBEETRISOTTO

Itaughtthisrecipeatmycookingclasseslastyearanditwassuchahit.It’sareallysurprisingdishasit’ssosimple,buttastessoamazing,andit’sthemostbeautiful,vibrantpink.It’sawarmingdishtoo—perfecthealthycomfortfood.Thepuréedbeetcoupledwiththecoconutmilkmakesthedishsocreamy,whilethelemonaddsagentletanginessthatenhancesalltheotherflavors.

Serves4

5or6beets(about3pounds)

21/2cupsbuckwheat

juiceof1lemon

one13.5-ouncecancoconutmilk

saltandpepper

Startbyroastingthebeetswhole,withtheirskinson,ina425°F(convection375°F)oven.Theywilltakeaboutanhourtocook.Youdon’tneedtoaddanyoliveoil.

Oncethebeetsareniceandsoftandtheskinisbecomingcrispy,takethemoutoftheovenandleavethemtocoolforaminute.

Placethebuckwheatinasieveandrinsewithcoldwateruntilthewaterthatcomesthroughistotallyclear.

Placethebuckwheatinasaucepanwith4cupsboilingwater.

Letthebuckwheatboilforaminuteor2,thenletitsimmerforanother10–15minutes,untilallthewaterhasbeenabsorbedandthebuckwheatiseversoslightlyhardandnutty,butnotcrunchyorsoggy.

Peeltheskinoffthebeets—itshouldcomeoffeasilywithaknifeandfork.Placethefleshintoafoodprocessorwiththelemonjuice,coconutmilk,saltandpepperandblend.Themixtureshouldcomeoutsmooth.

Oncethebuckwheathascooked,stirinthebeets,heatthroughandthenserve.

CREAMYPOLENTAwithMushroomsandCrispyKale

PolentaisanItalianstaple.It’smadefromgroundcorn,whichyouthencookwithwateruntilitbecomesthickandcreamy.It’samazingcomfortfoodasit’ssowarmingandnourishing.Iloveitservedwithcrispyroastedkaleandsautéedmushroomsinfusedwithtamariandfreshthyme.It’sterrificwithasideofSweetPotatoWedgestoo.

Serves42/3cuppolenta(about5ounces)

1/2poundkale(1/2smallbunch)

oliveoil

saltandpepper

1poundbuttonmushrooms

2tablespoonstamari(soysaucewillalsowork)

12sprigsoffreshthyme

juiceof1/2lemon

Pour4cupswaterintoalargesaucepanwithalidandbringittoaboil.

Onceit’sboiling,turndowntheheatandthengraduallypourinthepolenta,stirringitcontinuouslyasit’spouredin.

Oncethepolentaisinthepan,keepstirringforacoupleofminutesuntilit’sniceandthick.

Atthispoint,placethelidonthepanand,every5minutes,stiritagain—justlikemakingrisotto.

Tearthekaleoffitsstemsandplaceitonabakingsheetwithalittleoliveoilandsalt.Bakethekaleforabout20minutesuntilit’sniceandcrispy.

Next,slicethemushroomsintothinpiecesandplacetheminafryingpanwiththetamariandthethymeleavesandsautéfor5–10minutes.

Onceeverythinghasfinishedcooking,stirthelemonjuiceintothepolentabeforepouringthepolentaintobowls.

Drizzlealittleoliveoiloverthebowlsandthenaddthecrispykaleandsautéedmushroomsontop.

QUINOAPIZZACRUST

Thisisthesimplestpizzacrust;itrequiressofewingredientsandnocomplicatedcooking.It’sbeenafavoriteonmyblogforawhileandeveryonejustlovesit,whichiswhyIdecidedthatithadtogointhebooktoo.Youcanaddanytoppingtoit—Iloveusingatomatopasteorpestobaseandthenpilingithighwithfreshveggies,fromartichokeheartstoarugula,cherrytomatoes,mushroomsandsweetcorn.

Makesone8-inchpizza

Forthebase

generous1cupquinoa

1teaspoonapplecidervinegar

2teaspoonsdriedmixedherbs(IuseherbesdeProvenceandoregano)

sprinklingofchiliflakes

oliveoil,forgreasing

Forthetoppings

2tablespoonstomatopaste

12cherrytomatoes

handfulofpittedblackolives

2-3tablespoonsartichokesfromajar

handfulofarugula

Forthebase

Soakthequinoaovernightorforabout8hoursincoldwater.Thebestwaytodothisistoputthequinoainalargebowlandcoveritwithwater,makingsurethatit’scoveredbyafewinches.Thenleavethistooneside.

Onceyou’rereadytomakethepizza,preheattheovento425°F(convection375°F).

Drainanywaterleftinthequinoabowl,beforeputtingthequinoaintoafoodprocessorwiththeapplecidervinegar,herbs,chiliflakesandsalt.Blendforafewminutesuntilasmoothdoughforms—itshouldlookabitlikeapancakemix.

Greasethebottomofan8-inchpizzapanorcakepanwitholiveoilandpourthemixin,thenbakeforabout15–20minutes,untilthebaseisfirm—itcooksprettyquicklythough.

Forthetoppings

Removethepizzabaseandaddyourtoppings.Eitherplacethepizzabackintheovenforafewminutestowarmthemorenjoyyourtoppingsraw!

QUINOATABBOULEH

TabboulehisadeliciousMiddleEasterndish,whichistraditionallymadewithbulgurwheat.Sadly,bulgurwheatisn’tglutenfree,soIliketousequinoainstead—althoughthesamerecipeisalsodeliciouswithbuckwheat.Thewholedishtastesincrediblylightandfreshthankstothecilantroandlemonjuice,whilethetahiniaddsarichflavorandalittlecreaminesstoeachbite.Ilovethisservedwithasimplearugulasalad,mySpicyRoastedChickpeasandsomeFalafel.

Serves4

21/3cupsquinoa

7ouncesfreshcilantro

8tomatoes

3/4cuppinenuts(31/2ounces)

2tablespoonstahini

juiceof2lemons

saltandpepper

Placethequinoainasaucepanwith4cupsboilingwater.Letthequinoaboilforaminuteor2,thenletitsimmerforanother10–15minutes,covered,untilallthewaterhasbeenabsorbedandthequinoaisfluffy,butnotmushy.

Whilethequinoacooks,finelychopthecilantro.Thenchopthetomatoesintosmall,salsa-likesquares.

Toastthepinenutsinadryfryingpan—thisshouldtakejustacoupleofminutes.

Oncethequinoahasfinishedcooking,allowittocool.

Mixinthecilantro,choppedtomato,tahini,oliveoil,lemonjuiceandtoastedpinenutsbeforesprinklingitallwithsaltandpepper.

Toptip

Thisisagreatpicnicdishasit’seasytomake,ismeanttobeservedcoldandgoeswitheverything!

MEXICANQUINOABOWL

Thisisoneofmyfavoriterecipesinthebook—it’ssoincrediblydeliciousandIhavetoadmitthatIoftengetcravingsforit!Itissuperquickandeasytomake.Whilethequinoaiscooking,youcangetstartedonmakingthemountainsoffreshguacamole,creamycashewcheese,tomatosalsaandgarlickyblackbeans.Youwilllovetheamazingmixofintenseflavors!

Serves4

Forthecashewcream

3cupscashews(about14ounces)

juiceof1lemon

1tablespoontamari

saltandpepper

Forthequinoa

11/2cupsquinoa

saltandpepper

juiceof1lemon

Fortheguacamole

4avocados

6tomatoes,choppedintotinypieces

1jalapeñopepper,seededandchoppedintotinypieces

handfuloffreshcilantro,finelychopped

juiceof3limes

saltandpepper

Forthesalsa

3tomatoes

juiceof1lime

saltandpepper

Fortheblackbeans

two15-ouncecansblackbeans

oliveoil

Forthecashewcream

Soakthecashewsinabowlofcoldwaterfor4hours.

Drainthewaterthatthecashewshavebeensoakingin.Blendthenutsinafoodprocessorwiththelemonjuice,tamari,2/3cupfreshwater,saltandpepperuntilsmoothandcreamy.Thismaytakeacoupleofminutes.

Forthequinoa

Placethequinoainasaucepanwith21/2cupsboilingwaterandalittlesaltandpepperandlemonjuice.

Letthequinoaboilforaminuteor2,thensimmerforanother10–15minutes,covered,untilallthewaterhasbeenabsorbedandthequinoaisfluffy,butnotmushy.

Fortheguacamole

Cuttheavocadosinhalfandscoopouttheirflesh,placingitintoabowl.Useaforktomashtheavocados.Stirthetomato,jalapeñopepperandcilantrointothemashedavocadowiththelimejuice,saltandpepper.

Forthesalsa

Slicethetomatoesintoquarters,thenfinelychoptheseintosmallsquares.Placethetomatoesinabowl,pouroverthelimejuiceandoliveoilandaddalittlesaltandpepper.

Fortheblackbeans

Draintheblackbeans,thenpourthemintoalargesaucepan.Addthegarlictothepan,alongwithadrizzleofoliveoilandsomesalt.Heatthroughforafewminutes.

Toserve,placethequinoainthemiddleofthebowl,thenaddthecashewcream,blackbeans,salsaandguacamolearoundthequinoa.

QUINOAANDTURMERICFRITTERS

Turmericisoneofthemosthealingfoodsontheplanetasit’ssoincrediblyanti-inflammatory.Asaresult,it’slongbeenacelebratedspiceinChineseandIndianmedicine.Ithasawarm,pepperyflavorthatworkssowellinthisdishtoaddadeepflavortothequinoafritters.IlovetheseservedeitheroverabedofarugulaorsautéedspinachwithasideofthetomatoesfrommyPanconTomaterecipeorthecashewcreamfrommyMexicanQuinoaBowlrecipe.

Serves6

1largesweetpotato(12ounces)

11/2cupsquinoa

2lemons

4tablespoonsalmondbutter

8tablespoonsbuckwheatorbrownriceflour

2teaspoonsgroundturmeric

2teaspoonsgroundcumin

saltandpepper

oliveoil

Toptip

Ifyouhaveanutallergy,swapthealmondbutterfortahini.

Startbypeelingthesweetpotato,thenchopitintosmallpiecesandeithersteamorboilthemforabout20minutes,untilthey’rereallysoft.

Whiletheycook,rinsethequinoawithcoldwateruntilthewaterrunstotallyclear.

Placethequinoainasaucepanwiththejuicefromoneofthelemonsand21/2cupsboilingwater.Boilforaminuteor2,thenletitsimmerforanother10–15minutes,covered,untilallthewaterhasbeenabsorbedandthequinoaisfluffy,butnotmushy.

Drainthesweetpotatoesoncetheyaresoftandblendtheminafoodprocessorwiththejuiceoftheotherlemonplusthealmondbutter,tomatopaste,flour,turmeric,cumin,saltandpepperuntiltotallysmooth.

Placethesweetpotatomixintoalargemixingbowlandstirinthecookedquinoa(ensuringthatthere’snowaterleftinthequinoapan)untilniceandsticky.

Greasealargebakingsheetwitholiveoilandscoop2tablespoonsworthofthemixontoittomakeacircle,thendotherestwiththeremainingmixsothatyouhave12circularfritters.

Bakefor20minutes,untilthefrittersareperfectlystucktogether.

Youcantheneatthemlikethisorplacetheminafryingpanwithalittleoliveoilandfryeachsideforacoupleofminutessothatthey’reabitcrispy.

BUCKWHEATFOCACCIA

Thisbuckwheatfocacciaistheperfectaccompanimenttoanymeal.Ittastesamazingdunkedintosoupsorusedasabaseforguacamole,salsaorhummus.It’salsoadeliciousadditiontoasaladandworksreallywellifyou’retakingfoodonthego.It’saverysimplerecipetooandonlytakesfiveminutestoputtogetherbeforeyoubakeit.

Makes1loaf2/3cupoliveoil

2tablespoonschiaseeds

3tablespoonsapplecidervinegar

51/2cupsbuckwheatflour(about18ounces)

saltandpepper

12/3cupssun-driedtomatoespackedinoliveoil(about6ounces)

1cuppittedolives(about6ounces)

about16smallfreshrosemarysprigs

coconutoil,forgreasing

Simplyplacescant2cupswater,theoliveoil,chiaseeds,applecidervinegar,buckwheatflourandlotsofsaltandpepperinamixingbowl.

Whiskitalltogetheruntilthemixissmooth.

Stirinthesun-driedtomatoesandolives.Teartheleavesoffhalfoftherosemaryandmixthemin.

Greaseabakingdishwithcoconutoil,thenpourinthefocacciamixandlayertheotherhalfoftherosemarysprigsonthetop.

Placethedishintheovenandbakeforabout30minutes,untilthetopstartstoturnagoldenbrown.

Toptip

Trybrushingalayerofoliveoiloverthetopofthefocacciamidwaythroughbakingtogiveabeautifulgoldenglow.

FRESHSPRINGROLLS

Thesefreshspringrollsmakefortheperfectappetizerorlightlunch.Everybitejusttastessofreshandnutritious,whilethemangodippingsauceaddssuchabeautifullycreamyelement,aswellasasweetflavorthatreallycomplementstherawveggiesintherolls.Theseareincrediblyportabletooandtheystorewell,soyoucanmakethemthenightbeforeandthentakethemtoworkwithyouforlunch.

Makes16rolls

Forthedip

2ripemangoes

1ripeavocado

juiceof1lime

2tablespoonstahini

1teaspoonchiliflakes

largehandfuloffreshcilantro

11/2-inchpieceoffreshginger

Fortherolls

1ripemango

16ricepaperwraps

3carrots,thinlysliced

2redpeppers,thinlysliced

1largecucumber,thinlysliced

juiceof2limes

saltandpepper

Forthedip

Peelthemangoesusingavegetablepeelerandcuttheirfleshfromthepit,thenplacethefleshintoablender.

Addtheavocadoflesh,limejuice,oliveoil,tahiniandchiliflakestotheblenderwithalittlesalt.

Cutthecilantroleavesfromthestalksandpeelthegingerandsliceitintoafewpiecesbeforeaddingthemtotheblendertoo.

Blenduntilsmoothandcreamy.

Fortherolls

Peelthemangousingavegetablepeelerandcutitsfleshfromthepit,thenchopintothinslices.

Onceyou’vedonethat,preparethericepaperwraps.Simplydiptheminhotwaterforabout10secondstosoftenbeforeplacingthemflatonachoppingboardtodryforacoupleofminutes.

Oncethewrapsaredry,placeaheapedteaspoonofthedipalongthemiddleofeachone,thenplaceaselectionoftheslicedmangoandveggiesinthemiddleandsqueezeafewdropsoflimejuiceoverthem,plusalittlesaltandpepper.

Rollthemupanddunkthemintothedip!

Toptip

Ifyoudon’thaveanyricepaperwraps,trymakingtheseinnorisheetsinstead—they’redelicious!

BUTTERNUTSQUASHRISOTTO

Thishealthytakeonaclassicrisottoisanotherfavoriterecipefromtheblog.It’sjustascreamyanddeliciousasaclassicrisotto,butitcontainsmuchmoregoodness.Thebrownricetastesjustasgreataswhite,butitalsoaddsinsomuchfiber,aswellasanamazingarrayofvitaminsandminerals.Thebeautyofthedish,though,isthecreamypuréemadewithroastedsquashcubesinfusedwithpaprikaandcumin,alittletahini,applecidervinegarandnutritionalyeast.Thisisstirredintothericeandthentoppedwithextrabitesofsoftsquashandasprinklingofcilantro.Tryaddingsteamedasparagusandbroccoliontopofyourrisottobowlforextragoodness.

theultimatecomfortfood

Serves4

1cupbrownrice

1–2tablespoonsapplecidervinegar,plusextrafortherice

sprinkleofdriedherbs(IuseherbesdeProvenceoramixofdriedthyme,basil,rosemaryandoregano)

2largebutternutsquash(about2poundseach),peeled,halved,seeded,andcutintobite-sizecubes

oliveoil

2teaspoonspaprika

1teaspoongroundcumin

pepper

2tablespoonsnutritionalyeast

1tablespoontahini

juiceof1lemon

handfuloffinelychoppedfreshcilantro

Putthericeinasaucepanwith4cupswaterandaddasprinklingofsalt,adrizzleofapplecidervinegarandasprinkleofdriedherbsforsomeextraflavor.Bringthepantoaboilandletitbubblefor5minutesorso,thensimmerforabout45minutes,covered,untilthericeissoft,butnotsoggy,andallthewaterhasbeenabsorbed.You’llneedtostirthericeandmayneedtoaddmoreboilingwaterasitcooks.

Placethesquashsquaresonabakingsheetanddrizzlewitholiveoil,paprika,cumin,saltandpepper.Bakeforabout20–30minutes,untilthecubesareperfectlysoftanddelicious.Roastingthesquashreallybringsouttheflavor,makingitmuchmoredeliciousthanifitwassteamed.

Putthree-quartersofthesquashintoafoodprocessorwithabout1/3cupwaterplusthenutritionalyeast,applecidervinegar,tahini,saltandlemonjuice.Blenduntilasmoothcreamyconsistencyforms.

Oncethericeisabout5minutesawayfrombeingcooked,andthereisverylittletonowaterleft,stirinthecreamysquashmix.Thenaddtheremainingpiecesofsquashandahandfulofcilantrotoserve.

CREAMYCOCONUTPORRIDGE

Imightgoasfarastosaythatthisistheworld’sbestporridge.It’sjustsoinsanelyrichandcreamy,yetsonourishing!It’ssuchaspeedybreakfasttooandwillkeepyouenergizedforhoursthankstoallthegoodnessithas.It’sbeensuchahugehitontheblogandI’veseenhundredsandhundredsofphotosofDeliciouslyEllafansre-creatingandlovingitonInstagram,sothisonewastoogoodnottoshareinthebooktoo.Ilovemybowltoppedwithraisinsandalmonds,plussomefreshblueberriesandrawhoney.

Serves11/2cupoats

1/4cupcoconutmilk

1banana,sliced

1tablespoonalmondbutter

1tablespooncoconutoil

bighandfulofalmonds

bighandfulofraisins

Placetheoatsinasaucepanwith3/4cupwater,thecoconutmilkandhalftheslicedbanana.

Allowthemixturetosimmerforabout10minutesuntilalltheliquidhasbeenabsorbed.Atthispoint,stirinthealmondbutterandcoconutoilandallowittocookforanotherminuteor2sothattheytotallymeltintotheporridge.

Meanwhile,placethealmondsinafoodprocessorandpulseforabout30secondsuntiltheyarepartiallycrushed.Placetheminadryfryingpanforacoupleofminutestogetcrunchy.

Pourthecookedoatsintoabowlandaddtheremainingslicesofbanana,theraisinsandtoastedalmonds.

Toptip

Ifyou’reinahurryinthemorning,youcanleaveyouroatstosoakinthewaterovernightandthenjustcookthemwiththecoconutmilkinthemorningfor2minutesorsountilit’shot,astheoatswillalreadybesoftsotheywon’tneedthenormalcookingtime.

APPLEANDCINNAMONPORRIDGEBAKE

I’mtotallyobsessedwithporridge;anyonewhoknowsmecantellyouIeatitforbreakfast,lunchanddinnerandseemtohaveitalmosteveryday!SoIliketomixupmyporridgecombinationstokeeptheminteresting,andbakingthemisoneofthebestwaystodothat.Bakingporridgereallybringsouttheflavorsofalltheingredientstocreatesomethinginsanelyflavorsome.Ittastesamazingtoppedwithcoconutyogurtandfreshfruitattheend,orlotsofraisinsorgojiberriesandextranutbutter.

Serves4

3cupsoats

2scantcupsalmondmilk(oatmilkandcoconutmilkwillalsoworkperfectly)

2redapples

8Medjooldates

2teaspoonsgroundcinnamon

2tablespoonshoney

Placetheoatsinabowlwiththealmondmilkandallowthemtosoakfor10minutes.

Whiletheoatssoak,preheattheovento400°F(convection350°F).

Peeltheapplesandgratethemontoaplate,usingthecoarsesideofaboxgrater.

Next,slicethedatesinhalf,removethepits,andthencutthemagainintoeighths.

Oncetheoatshavesoakedfor10minutes,stirinthegratedapple,datechunks,cinnamon,honeyandalmondbutter,andthenpourthemixintoabakingdish.

Placethedishintheovenandcookfor15–20minutes,untilalltheliquidhasbeenabsorbedandthetopbeginstochangecolor.

Toptip

Youcantrymixingupthefruitheretomakenewvariations.Addingpearsorbananainsteadoftheapplestastesamazingoryoucanaddsomeberriesalongsidetheappleforextragoodness.

APPLEANDHONEYLOAF

Thisappleandhoneyloafisquitesimilartobananabreadintermsoftexture,butthemixtureofapplesandhoneygivesitanewexcitingflavor!It’ssoeasytocookandmakesforthebestsnack—it’sagreatthingtotaketoworktofightofftheafternoonenergyslump.Iespeciallyloveitservedwithlotsofalmondbutterandbananaslices.

Makes1loaf

3heapedtablespoonsapplepurée

6tablespoonshoney(Iuserawhoney)

1ripebanana,peeled

11/4cupsgroundalmonds(about4ounces)

1tablespoonchiaseeds

11/4cupsbrownriceflour(about7ounces)

Placetheapplepurée,honeyandbananaintoalargemixingbowlandmashthemtogetherwithaforkuntilyouhaveasmoothmix.

Stirinthegroundalmonds,chiaseeds,riceflourand4tablespoonswaterandmixuntilsmooth.

Greaseastandard-sizeloafpanwithcoconutoilbeforepouringthemixtureinandspreadingitacross.It’smeanttobealongloafandonly1inchorsotall.

Bakefor50minutesuntilthetopturnsagoldenbrownandyoucanpullacleanknifeoutofthemiddleofit.

Toptip

Don’ttryandmaketheloaftoothickorelseitwon’tset;it’sreallyonlymeanttobeabout1inchthick.

BERRYSCONESWITHCOCONUTCREAM

SconesandcreamwasalwaysmyfavoritesummerdessertandIreallymisseditforawhilewhenIchangedmydiet,soIwasunbelievablyexcitedwhenImasteredthisrecipe!Thesconesreallyaresodeliciousandthecreamisjustdivine;it’samazinghowmuchyoucandowithsuchsimpleingredients.IloveservingthesewithmyStrawberryJamandsomeslicesoffreshstrawberries.

Makes12scones

Forthescones

11/4cupsalmondmilk

4tablespoonsmaplesyrup

8strawberries

2/3cupblueberries(about3ounces)

Forthecoconutcream

7ouncescoconutcream(coconutcreamistotallysolid—coconutmilkisnotasubstitutehere)

strawberryjam,toserve

Forthescones

Placethebuckwheatflour,groundalmonds,almondmilk,maplesyrupandapplepuréeinalargemixingbowlandstiruntilsmooth.

Slicethestrawberriesintotinypiecesandstirthem,andtheblueberries,intothemix.

Greasetwobakingsheetswiththecoconutoilandthenscoopthemixtureoutandformintoroundsconeshapesonthesheets.

Bakefor35–40minutesuntilthetopsturnagoldenbrown.

Removethesconesfromtheovenandallowthemtocool.

Forthecoconutcream

Placethecontainerofcoconutcreaminabowlofboilingwaterandallowittomelt.

Oncethecreamhasmelted,placeitintoalargemixingbowlwith3tablespoonswaterandwhiskituntilit’sniceandcreamy.

Toserve,cutthesconesopenandtopwithcoconutcreamandstrawberryjam.

Toptip

Don’ttrytofreezethecoconutcream.I’vetriedthisafewtimesandeverytimeyouwarmitup,itendsuplumpyandveryunappetizing—it’sagreatexcusetofinishanyleftoversoff!

SIMPLEOATCOOKIES

Thesecookiescouldn’tbeanysimplertomake.They’reallaboutcelebratinghealthygoodnessusingyourbasicingredients,plussomeripebananas.They’readeliciousthingtokeepinyourkitchenduringtheweekforthosetimeswhenyouneedsomethingsweet.Ifyou’reaftersomethingextraspeciallygood,trypairingthesewithmyCacaoandHazelnutSpread—absoluteheaven!

Makes10largecookies

3large,ripebananas(about5ounceseach)

4heapingtablespoonsalmondbutter

1tablespooncoconutoil,plusextraforgreasing

21/4cupsoats

Peelthebananasandplacetheminalargemixingbowl.Mashthemwithaforkuntilthey’resmooth.

Addthealmondbutter,coconutoilandmaplesyruptothemashedbananasandmixwelluntilastickymixforms,atwhichpoint,stirintheoats.

Oncetheoatsaretotallycoveredandnicelysticky,greaseabakingsheetwithcoconutoilandthenscoopheapingtablespoonsofthemixtureontothetray,usingyourhandstospreadthemoutintocookieshapes.Theyshouldbequiteniceandthinsothattheybecomecrunchy.

Onceallthecookiesareonthesheet,placeitintotheovenandbakefor18–20minutes,untilthecookiesbegintoturnagoldenbrown.

Removethecookiesfromtheovenandallowthemtocoolforabout5minutesbeforeenjoying.

Storeinanairtightcontaineratroomtemperature.

OATBARS

ThesearequitesimilartotheSimpleOatCookiesinthatthey’reverysimpletomakeanduseyourcupboardessentials.Ilovethiskindofdesserttooasit’ssweet,butnotatallsickly.Thesemakeagreatafternoonormidmorningsnackasthey’refulloffiberandplantproteinsoyou’llfeelsatisfiedandenergizedforhoursandhours!

Makesabout20bars

41/2cupsoats

2bananas

6tablespoonscashewbutter(oranynutbutterworks)

4tablespoonscoconutoil,plusextraforgreasing

Placetheoatsintoamixingbowl.

Mashthebananaswithaforkandaddthemtoasaucepanwiththemaplesyrup,cashewbutterandcoconutoil.Allowittosimmeruntilitformsaliquid.

Pourtheliquidovertheoatsandstirwellsothatthey’refullycovered.

Greaseabakingsheetwiththecoconutoil.Transferthebatterontothebakingsheet,pressingitdownfirmlywithaspatulasothatit’sverycompact.

Bakefor15–20minutesuntilthetopstartstobrown.

Onceit’scooked,takethesheetoutoftheovenandleaveittofullycoolbeforeslicingthebars.

NUTSANDSEEDSsmallandamazinglyversatile

ALMONDANDCHIAENERGYBITES

CHIABREAKFASTPUDDING

GRANOLABARS

CINNAMONPECANGRANOLA

CACAOANDHAZELNUTSPREAD

SUPERFOODBREAD

SUPERFOODCRACKERS

CREAMYBRAZILNUTCHEESE

BRAZILNUTANDARUGULAPESTOPASTA

RAWBROWNIES

CHOCOLATECHIACOOKIES

DOUBLE-LAYEREDHAZELNUTCAKE

ALMONDBUTTERFUDGE

nutsandseeds

I’mobsessedwithbothnutsandseeds.Theytasteamazingandthey’repackedwithsomuchgoodnessthatnourisheseverypartofourbody.Itrytoaddthemtoeverymealinsomeway,shapeorform.Thegreatthingaboutthemisthatwhiletheytastewonderfulontheirownandmakedelicioussnacks,theycanalsobeusedtomakeamillionotherthings,someofwhichyouwouldn’tnormallythinkof.TheyworksowellinobviousthingslikeCinnamonPecanGranolaandGranolaBarsorfortoppingsforyogurtsandsaladsandasingredientsincookiesorcrackers,buttheycanalsobeusedinmoreinventivewaystomakeawesomedishesfromSuperfoodBreadtoRawBrowniesandDouble-LayeredHazelnutCake.Nutscanalsobeusedtomakenutmilk,whichissosimpletoprepare,andallnutsandseedscanbegrounddownintoflours,whichcanthenbeusedasthebasisforalmostanything—it’saneasywaytomakethingsglutenfreeandreallyhealthy.

Iknowthatlotsofpeoplearenervousaboutnutsbecauseoftheirfatcontent,sotheystayawayfromthem,butthey’reactuallyanamazingpartofahealthydietandwereallyshouldn’tfocusoncalories.Allcaloriesreallyaren’tcreatedequal—ahandfulofnutsjustisn’tthesameasaMarsBar,andthat’saveryimportantthingtoholdontowhenyoustarttoeataverynaturaldiet.Ofcourseeachvarietyofnuthasitsownawesomebenefits,butthey’reallfilledwithincredibleplantprotein,healthyfats,vitaminsandminerals,allofwhichweneedtolookandfeelourbest.Honestly,IwasprettynervouswhenIstartedeatingthiswaytoo,butafterawhileIrealizedthattheywerereallyhelping tohealmy energy issues andmy skinwasgetting cleaner,myhair shinier andmynailsstronger, which together quickly dispelled all my fears and I became a nut addict! I now getthroughajarofnutbuttereverycoupleofdays,it’smyabsolutefavoritesnack,andI’msomuchhealthierforit.

Iknowthatnutallergiescanbeanissue,though,soIwanttotalkalittlebitaboutthat.I’vetriedtomake lots of nut-free recipes for you throughout the book so hopefully there are still lots ofdeliciousthingsforyoutomake.Ifyouhaveanallergytoonekindofnutthough,youcanalwaysswitchitwithanotherone(bearinmindasyougothroughthebookthatallthenutsineveryrecipearecompletelyinterchangeable—ofcoursethismaycausesubtledifferencesinthetasteandtexturebutnothingmajoratall),sopleasefeelfreetoswapinthenutthatworksbestforyou.

Alternatively,youcanswapthenutforpumpkinseeds.Thischangesthetasteandtexturealittlemore,butitstillworksinrecipeswherethenutisjustoneofafewingredients,suchasintheBrazilNutandArugulaPestoPastaforexample,theRawBrowniesorAlmondandChiaEnergyBites.Itis tricky, though, to switch seeds into recipes that contain a fewdifferent types of nuts, like theSuperfoodBreadorrecipeswherethenutsareneededtomakesomethingcreamy,liketheCreamyBrazilNutCheeseorCacaoandHazelnutSpread.

Eachnutdoeshaveitsownawesomecharacteristicsthough,andonceyouknowallaboutthese,itshouldhelptoexplainwhyIusecertainnutsincertainrecipes.Thisshouldalsohelpyouworkoutthebestsubstitutionsifyouneedthem.

Istoremynutsinglassairtightcontainerssothattheystayfreshforages.It’sreallyimportanttokeeptheminsomethingairtightotherwisetheycangorancid.Theycanliveatroomtemperaturethough, soyoudon’tneed toworryabout themtakingup toomuchspace inyour fridge.Whenbuyingthem,alwaysgofortheunsalted,unroastednuts.Youwanttotallyplainnutsthatare100percent nut, with no added oils or preservatives. This is really important for all the recipesthroughoutthebook.

If you’re snacking on nuts, you can absolutely roast them. Just place them in a 350°F(convection300°F)ovenwithsomesaltandadrizzlingofoliveoilandroastforabout15minutes,oruntiltheyhaveagreatcrunch.

ALMONDS

AlmondsarewithoutanydoubtthenutthatIusethemost.I findthey’rethemostversatile,andtheirflavorgoeswithjustabouteverything.They’rearealbeautyfoodtooasthey’repackedwithvitamin E, which is the most important vitamin for glowing skin, so they’re really an amazingaddition toyour life.Plus, there’s lotsofcalcium inalmonds,which isessential for strongbonesandteeth.Iusegroundalmondsinmostofmybaking,especiallyincakesandmySuperfoodBread.They’reamazingcrushedinafoodprocessortooandthenusedinrawdesserts,asinmyKeyLimePieandBerryCheesecake.

Ialsolovealmondmilkandmakeabatcheveryweektouseinmysmoothies,granola,porridgeandbaking.I’veincludedmyalmondmilkrecipeintheGettingStartedchapter.Almondsaren’tas

creamyascashewsorbrazilnuts,sothey’renotgreatinthingslikenutcheese,cheesecakesorpestoasyouwon’tgetquitethesameconsistency.Ifindthebestsubstitutionforalmondsarepecansasthetextureisquitesimilar;you’lljustgetamorecaramel-likeflavor,whichisprettydelicious.

BRAZILNUTS

Brazilnutsaremuchchunkier thanalmonds,whichmeans theyaddawhole lotofcreaminess toanything, as you’ll find in the Brazil Nut and Arugula Pesto Pasta or the Creamy Brazil NutCheese.Inthisway,they’reprettysimilartocashews,butthey’remuchmoresavoryinflavorsotheywork better inmain dishes rather than desserts, which is why they’remy nut of choice inthingslikepestoornutcheese.Thatbeingsaid,ifyouhaveabrazilnutallergy,thenusingcashewsisstillperfectasasubstitution.Likealmondsandmostothernuts,they’reagreatsourceofvitaminE,aswellasmonounsaturatedfats,butthethingthat’sspecialaboutbrazilnuts istheirselenium.Seleniumisamineralthatwe’reoftenshortof,butit’sessentialforimmuneandthyroidfunctionandbrazilnutsarefullofit.

CASHEWS

Cashewsarethebrazilnutsofdesserts:sweet,creamyandtotallydelicious.Ifyousoakthemforafewhoursinabowlofwaterandthenblendthem,you’llgetsomethingreallydivine(youwanttodrainthewaterfirst though).They’reanamazingadditiontosmoothies tooforthesamereason,makingthemtasteabitlikeamilkshake!That’snottosaythatyoucan’tusetheminsavorydishes;youabsolutelycan.Ilovethemchoppedandtoastedbeforebeingsprinkledontosalads,likeinmysidedishofBroccoliwithaTahiniDressingandstir-fries,wheretheyaddasweet,crunchytouch.Intermsofsubstitutions,cashewsarealwaysbestreplacedwithbrazilnuts.

HAZELNUTS

Forme,hazelnutsreallyonlyhaveoneassociation—Nutella!Iknowthat’sveryunoriginalofme,butwhenItasteorsmellhazelnuts,it’sreallythefirstandlastthingIthinkabout!Ofcourse,I’veincludedmy healthyCacao andHazelnut Spread here for you,which tastes just as delicious. IttastesamazingspreadovermySuperfoodBread,mixedintomyCreamyCoconutPorridgeorusedasadipforfruit.There’sjustsuchastronglinkbetweenhazelnutsandchocolate,andtobehonestIhaven’tcomeupwithmanysavoryhazelnutrecipesyet,asIgetsoobsessedwiththesweetones—Double-LayeredHazelnutCakebeingthebest!Theirtextureisn’tdissimilartothatofalmonds,soifyoucan’teathazelnuts,thenyoucanreplacethemwithalmonds.

PECANS

I find thatpecans taste a littlebit like caramel.When they’re roasted, the flavor comesout evenmoreanditreallyfeelslikeyou’reeatingcandy—especiallyifyou’veaddedalittlemaplesyrupandcinnamontothemix,asinmyfavoriteCinnamonPecanGranola.Likealmonds,theyworkreallywellwhenthey’regrounddownintoaflour,sothey’reamazingforbaking.Aswithall theothernuts, you can alsomake nutmilk from pecans, although it’s notmy favorite as they’re not thatfleshy,soyouneedsomanyofthemtomakemilk,plustheirskindoesn’tmakeitassmoothasmilkfromblanchedalmonds,brazilnutsorcashews.Pecansarefullofheart-healthymonounsaturated

fats, including oleic acid,which helps to lower cholesterol and prevent heart and cardiovasculardisease.

PINENUTS

Pinenutsareactuallyaseed,notanut,andIusetheminasimilarwaytopumpkinorsunflowerseeds. They’re more of a topping to add extra flavor to recipes, like myWarmWinter Salad.They’remyfavoriteofalltheseeds,though,astheyhavesuchadelicioustexture,especiallyafterthey’vebeentoasted,whichmakesthemhalfcrunchyandhalfsoft.They’realsodeliciouslysweetwithaprettystrongflavorthatreallyaddstowhateveryoupairitwith.Ilovesprinklingthemoversoupsandsaladsand,ofcourse,usingthemtomakepesto.Ifyoucan’teatpinenuts,pumpkinseedsmakeanamazingreplacement.Likealmonds,pinenutsareagreatsourceofvitaminE,sothey’regoodforyourskin,plustheyhavelotsofBvitamins,whicharesoimportantforenergy.

PUMPKINSEEDS

I don’t think pumpkin seeds taste quite as nice on their own as pine nuts do, as they’re a littlesharper,butthey’regreatmixedintoanythingastheyhavesuchagreatcrunchandtheirflavorisn’tstrong enough for you to notice it. They’re an important ingredient in healthy baking, fromSuperfood Bread to Cinnamon PecanGranola and they also make the best nut replacement inbaking.They’redelicious toastedwitha littlechiliandpaprikaor just sprinkledrawontosalads,risottos,quinoadishes,porridgeandsmoothiebowls.Pluspumpkinseedsareafantasticsourceofgoodness,especiallyantioxidants,whicharegreatforglowingskin;zinc,whichissoimportantformetabolizingandprocessingcarbohydrates,fatandprotein;andmanganese,whichisimportantforjustabouteverything,includingstrengtheningyourbonesandregulatingyourbloodsugar.

SUNFLOWERSEEDS

Sunflowerseedsaren’tthemostexciting,butthey’rereallygoodforusasthey’refullofvitamins,minerals andprotein. I love themas theyaddagreat crunch towhateveryou’re eating.So, likepumpkinseeds,they’regreattosprinkleoverjustaboutanything.Theyalsohavealovelytexture—it’sfirm,butstilltender—sotheygowithjustaboutanythingandaregreatinsavorybakingforthingslikecrackersandbread.Sunflowerseedsareaseriousbeautyfoodtooasthey’repackedwithvitaminE,whichisessentialforbeautifulskin.

CHIASEEDS

Chiaseedsbelongintheirowncategoryreally,aswhiletheyaretechnicallyaseed,youusethemina very differentway to pumpkin or sunflower seeds. In terms ofwhat they look and taste like,there’s not much to say as they are basically just little black dots, which don’t really have anynaturalflavor,butintermsofwhattheycando,theyareactuallylittlepiecesofmagic.

Chiaseedsareanamazingingredientincookingaswhenmixedwithanyliquid,theyexpandtoabout ten times theiroriginal size,makingaglueymix thatbinds intoagel so itholdswhateveryou’recookingtogetherreallywell.They’regoodasegg-replacementbindersinbaking,asyou’llfindinrecipesliketheAppleandHoneyLoafandforthickeningthingsup,asintheChiaBreakfastPudding.

Theotherreasontousethemisthatthey’reinsanelygoodforusandasthey’resosmall,youcanaddthemtovirtuallyanythingwithoutnoticingthatthey’rethere.They’reabsolutelyburstingwithfiber,whichkeepsyouenergizedandsatisfiedforhours,aswellasomega-3fattyacids,whichareveryanti-inflammatoryandareamazingforglowingskin.They’realsoagreatsourceofcalcium,whichweallknowiscrucialforstrongbones,aswellasproteinandiron,whicharebothvitalforenergy.Ifyou’renervousaboutusingthem,startbysimplyaddingacoupleofteaspoonstoyourmorning smoothie and you’ll soon find that they’llmake you feel amazing and youwon’t evenrealizethatthey’rethere.

ALMONDANDCHIAENERGYBITES

Theseenergybitesarebasedononeofthemostpopularrecipesfrommyblog.I’vebeenmakingthemalmosteveryweekforthelastfewyearsandthey’vedonewonderstokeepmyenergygoing,evenwhenI’matmybusiest!They’rewonderfullysweetthankstothedates,whilethecacaomakesthemamazinglychocolatyandthenthealmonds,almondbutter,coconutoilandchiaseedsgiveyouallthegoodnessyouneedtostayenergized.Theylastforagestoo,soyoucanmakebigbatchesandstoretheminthefridgesothatyoualwayshaveasweetsnackonhand.Plus,theytravelwell,soyoucantakethemtoworkwithyoutoo.

Makesabout20balls

11/3cupalmonds(about7ounces)

14ouncesMedjooldates(about20dates)

4tablespoonsrawcacaopowder

2tablespoonscoconutoil

Startbyputtingthealmondsinafoodprocessorandpulseforabout30seconds,untilthey’renicelycrushed.

Thenpitthedatesandaddthem,plusalltheotheringredientsand2tablespoonswater,totheprocessorandblendagainuntileverythinghasmixedtogetherperfectlyandit’sallniceandsticky.

Rollthemixintoballs.

Placetheballsinthefreezerforanhourtoset,thenstoreinanairtightcontainerinthefridge.

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Ifyoudon’thaveanyalmonds,tryswappingthemforanyothernuts.Youcanalsoaddthingslikehempproteinormacaifyouwanttogivemoregoodnesstoeachbite.

CHIABREAKFASTPUDDING

Thischiabreakfastpuddingisperfectifyou’rebusyanddon’thavetimetomakebreakfastasit’smadethenightbefore,soyoucanjustgrabitandgointhemorning.Thechiaseedsexpandovernighttoabsorballtheflavorsofthepudding,soeachbiteburstswithsweetscentsofbanana,blueberriesandhoney,whilethealmondbutterandalmondmilkmakeitwonderfullycreamy.

Serves1

11/4cupsalmondmilk

1ripebanana,peeled

1teaspoonhoneyormaplesyrup

handfuloffrozenblueberries

Placethealmondmilk,banana,almondbutter,honeyandfrozenblueberriesinablenderandblenduntilsmoothandcreamy.

Pourthemixintoaglassandstirinthechiaseeds.

Covertheglassandleaveitinthefridgeovernight,orforatleast6hours,sothatitsetsandthechiaseedsexpand.

Eitherenjoythebreakfastpuddingasitisortoptheglassoffwithfreshfruitandgranola.

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Keepthisinterestingbychangingtheblueberriesforadifferentfruiteverynowandagain.Iloveusingeithermango,strawberriesorpineapple.

GRANOLABARS

Whenyoustarteatinghealthilyit’sreallyimportanttokeepdelicious,healthysnacksinyourkitchensothatyoualwayshavesomethingnutritiousonhandtoenjoy,whichshouldstopyoufromreachingtowardtheprocessedsnacks.Thesegranolabarsareagreatoptionasthey’reeasytomake,theytasteamazingandthey’refullofproteinandfiber,whichwillgiveyoulotsofenergyandkeepyoufeelingsatisfiedforhours.

Makesabout20bars

20Medjooldates(about14ounces)

11/4cupssunflowerseeds(about6ounces)

11/3cupspumpkinseeds(about6ounces)

11/3cupsflaxseeds(about7ounces)

11/4cupsraisins(about7ounces)

3cupsoats(about8ounces)

3tablespoonsgroundcinnamon

Pitthedates,thenplacetheminasaucepanwith21/2cupsboilingwaterandsimmerfor5minutes,untiltheyarereallysoft.

Whilethedatescook,placethesunflowerseeds,pumpkinseeds,flaxseeds,raisinsandoatsinalargemixingbowl.

Oncethedateshavecookedfor5minutes,placethemandtheremainingwaterfromthepaninablenderwiththechiaseedsandcinnamon.Blenduntilsmooth.

Pourthedatepuréeovertheoatsandseedmixandstirthoroughlyuntileverythingiscoatedandsticky.

Greasea15x10-inchbakingsheetwithcoconutoil,thenpourinthegranolaandpressitdownfirmlysothatitistightlypackedandsmoothonthetop.

Bakefor30–40minutes,untilthetopstartstoturnagoldenbrown.After20minutes,though,removefromtheovenandcutintobars,thenplacethembackintofinishcooking.

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Trytakingacoupleoftheseinyourbagsothatyoucanenjoythemwheneveryou’refeelingtired.

CINNAMONPECANGRANOLA

Thisgranolaisoneofmyoldestandmostlovedrecipes.Ijustlovethenutty,crunchytextureandthesweetechoesofmaple,cinnamonandcoconut.Eatingabigbowlofthisforbreakfastwithhomemadealmondmilkandsomefreshberriesmakesmefeelsoawesome!It’salsodelicioussprinkledoverbakedfruit—likeaspeedycrumble!

theperfectbreakfast?

Makes1largecontainerofgranola

13/4cupspecans(about6ounces)

2/3cupalmonds(about31/2ounces)

3cupsoats(about8ounces)

11/3cupspumpkinseeds(about6ounces)

11/4cupssunflowerseeds(about6ounces)

2/3cupflaxseeds(about31/2ounces)

11/4cupsraisins(about7ounces)

Placethepecansandalmondsinafoodprocessorandpulseforabout30secondssothattheyarepartiallycrushed.Thenaddthemtoalargemixingbowlwithalltheotherdryingredients,excepttheraisinsandcinnamon,andstirtogether.

Next,meltthecoconutoilwiththemaplesyrupandcinnamononthestove.Onceithasdissolvedintoasweetliquid,addittothedrybowlandmixwell.Thisshouldformadeliciousoaty,nuttybowl,whichisslightlysticky.

Placethemixtureontoabakingsheetandbakefor30–40minutesuntilcrunchy.Duringthistimeyou’llneedtostirthemixturetoensurethateverybitofthegranolagetsnicelytoastedandthetopdoesn’tburn.

Oncethegranolaiscookedperfectly,removethesheetfromtheovenandallowittocool,thenstirintheraisins.Storethegranolainanairtightcontainer.

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Ifyoudon’thaveanypecans,youcanuseanyothernuts.Youcanalsoreplacetheraisinswithdriedapricots,gojiberriesorchoppeddates.

CACAOANDHAZELNUTSPREAD

Bothyourtastebudsandyourtummywillbesingingwithhappinesswhenyoueatthisincrediblespread!IlovespreadingthisovermySimpleOatCookiesorenjoyingitwithmyBerrySconeswithCoconutCream.Italsoworksreallywellasasweetdipforfruit—trydunkingappleslicesintoyourjarforagreatsnackoreasydessert.

oneofmyfavoritethings!

Makes1bigjar

23/4cupshazelnuts(about12ounces)

2/3cupmaplesyrup

Bakethehazelnutsforabout10minutes,thentakethemoutoftheovenandallowthemtocool.

Oncecool,placetheminafoodprocessorandblendforabout10minutes,untiltheytotallybreakdown.Thenaddthemaplesyrupandcacaoandblendagain,beforegraduallypouringin2/3cupwater(it’simportantthatthefirstthreeareproperlymixedbeforeyouaddthewater).

Toptip

Youreallyneedastrongprocessorforthisrecipe,otherwiseitjustwon’tcomeoutthatsmooth.

SUPERFOODBREAD

Thissuperfoodbreadisastapleinmylife.Ialwayshaveafewslicesofitinmyfreezerasit’sthebasisofmyfavoritefive-minutemeal.Ilovetoastingitandthentoppingitwithlotsofcreamyavocado,homemadeHummus,roastedtomatoslicesandasprinklingofseedsorbeansproutsforacrunch.It’salsoamazingdunkedintosouporeatenwithasaladtomakethemealalittleheartier.Youcanmakeafewloavesatonceorslicethemupandthenfreezetheslicessothatyoucanjustpullafewpiecesoutwhenyouneedthem.

Makes1loaf

11/3cupsalmonds(about7ounces)

2cupspumpkinseeds(about9ounces)

2/3cupsunflowerseeds(about3ounces)

3tablespoonspsylliumhuskpowder(seeToptip)

3tablespoonsdriedmixedherbs(IlikeherbesdeProvence)

saltandpepper

Placethealmondsand11/3cupsofthepumpkinseedsinafoodprocessorandblenduntilaflourforms.

Pourtheflourinalargemixingbowlwiththerestofthepumpkinseedsandallthedryingredientsandmixwell.

Add21/2cupscoldwater,stirringthewholemixturetogether.

Leavethebowltoonesideforaboutanhour,atwhichpointallthewatershouldhavebeenabsorbedandthemixwillbetotallystucktogether.

Afteranhour,preheattheovento400°F(convection350°F).Turnthedoughoutintoanonstickloafpan.Don’ttryandmakethisloaftoothickorelseitwon’tsetproperly;it’sonlymeanttobe2inchestall.

Bakethebreadforabout45minutes,untilthetopturnsagoldenbrownandyoucanpullacleanknifeoutofthemiddle.

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Thereisnosubstitutionforthepsylliumhuskpowder,asthisholdstheloaftogether.Youcanfinditonlineorinhealth-foodstores.

SUPERFOODCRACKERS

Thesecrackersarethebestwaytouseyourjuicepulpsothatyoudon’twasteanyofyourveggies!They’resoeasytomaketooandthey’resoversatile.IlovedunkingthemintopotsofmyCreamyBrazilNutCheeseormyhomemadeClassicGuacamole,orbreakingthemintopiecesandsprinklingthemoversaladsandsoupsforalittleextracrunch.Youcanspicetheseupalittletoobyaddingextraingredients.Ilikechoppingupsun-driedtomatoesandoliveswithfreshrosemaryandsprinklingthemintothemix.

Makesabout20crackers

12/3cups(about7ounces)juicepulp(Ilikecarrot,appleandgingerpulp)

2/3cupsunflowerseeds(about3ounces)

2/3cuppumpkinseeds(about3ounces)

1tablespoontahini

1tablespoontamari

saltandpepper

Simplyplacealltheingredientsintoamixingbowlandstirthemtogetheruntilthemixissticky.

Pourthemixtureontoabakingsheetlinedwithparchmentpaper,thenuseaspatulatopressitdownsothatit’sniceandthinandverycompact.

Bakeforanhourandahalf,untilcrispy.

Storeatroomtemperatureinanairtightcontainer.

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Ifyoudon’thaveanypulpfromajuicer,thenyoucanfinelygrateabout1/2poundofcarrotsinstead.

CREAMYBRAZILNUTCHEESE

Thisisagreatsidedishthataddstasteandtexturetoanymealasit’ssocreamywithawonderfulnuttytaste.Iloveaddingittoapileofstir-friedveggiesorspreadingitoverabakedsweetpotatowithasideofMarinatedKaleSalad.Italsoworksreallywellasadipforcruditésandcanbeaddedtosaladforacreamyproteinboost.

soundsstrange—tastesdelicious!

Makes1bowl

1lemon

coupleoffreshrosemarysprigs

2teaspoonsnutritionalyeast(seeToptip)

scant1cupbrazilnuts(about4ounces)

1tablespoonoliveoil

saltandpepper

Simplyjuicethelemonandpulltherosemaryleavesoffthesprigs,thenaddthemtoafoodprocessorwiththenutritionalyeast,brazilnuts,oliveoil,saltandpepperandpulseuntilcombined.

Storeanyleftoversinanairtightcontainerinthefridge.

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Nutritionalyeastisnotthesameasbaker’syeastthat’susedinbread,sowatchoutforthat!Nutritionalyeastisavailableinhealth-foodstoresandonline.It’sadeactivatedstrainofyeastthattasteslikecheese,whichiswhyIuseitinthisrecipe,butifyoudon’thaveany,thendon’tworry,itstilltastesdeliciouswithoutit.

BRAZILNUTANDARUGULAPESTOPASTA

Thispastaismyfavoritedishtoservetogirlfriendswhentheycomeover.It’ssimpletomake,totallydeliciousandwonderfullycomforting.It’salsofullofamazinggreenveggies,soitwillgiveyoulotsofgoodness.Thehomemadepestohereisincredible,thebrazilnutsandavocadoreallymakeitsocreamy,whilethearugulaandlemonaddaslightlysharpedgethatmakeseachbitesingwithflavor.

Serves4

1/3cuppinenuts(about2ounces)

11/2avocados

2bighandfulsofarugula

bighandfuloffreshbasilleaves

juiceof11/2lemons

1/2cupoliveoil,plusextrafortheveggies

saltandpepper

1poundbrownricepennepasta

2zucchini

1headofbroccoli

12/3cupspeas(about8ounces)

Placethebrazilnutsandpinenutsinafoodprocessorandpulseforaboutaminuteuntilthey’recompletelycrushed.Atthispoint,addtheavocadoflesh,arugula,basilleaves,lemonjuice,oliveoil,1/2cupwaterandthesaltandpepper.Blendagainuntilyouhaveasmooth,creamypesto.

Next,cookthepasta.

Whilethepastacooks,chopthezucchiniintothinslicesandthebroccoliintobite-sizepiecesandplacetogetherinafryingpanwithalittleoliveoil,saltandpepper.Sautéfor5–7minutesuntilthey’reperfectlycooked.

Whilethesecook,placethepeasintoasaucepanofcoldwaterandcookthemuntilthewaterboils,thendrainthem.

Finally,oncethepastahasfinishedcookingandhasbeendrained,tossthepastatogetherwiththepesto,peasandsautéedveggies.

Toptip

Trymakingdoublethequantityofpestoandkeeptheotherhalfinthefridgetostirintoyournextmeal.It’sgreattolivenupyourgrainsandveggiesortousewithcruditéswhenyouneedasnack.

RAWBROWNIES

Thesebrowniesweremyfirsteverblogpostandmyfirstsuccessfulattemptatcreatingsweet,delicious,healthydesserts—soIabsolutelyhadtoincludetheminthebook!I’mstillobsessedwiththemthreeyearson,asthey’rejustsogooeyandrich,andIhavetoadmitthatInormallyeatatleasthalfofthemixstraightoutofthefoodprocessor!They’resimplerandquickertomakethanthesweetpotatobrownies,astheyrequireonlythreeingredients.

Makes10–15brownies

5ouncespecans(about11/2cups)

7ouncesMedjooldates(about20),pitted

optional:2tablespoonsmaplesyrup

Simplypulsethepecansinafoodprocessoruntiltheyformacrumblymixture,thenaddthedates,cacaoandmaplesyrup,ifusing,andblendagain.

Oncethemixtureisverysticky,takeitoutoftheprocessorandputitontoabakingsheet.

Freezethebrowniesforanhourtoletthemsetandthenstoretheminthefridge.

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Ifyoudon’thaveanypecans,thenalmondsworkreallywelltoo,andifyou’reallergictonuts,thenusesunflowerseedsinstead.Thesweeteneristotallyoptionalinthisrecipeandifyou’dratherusehoneyoragaveinsteadofmaplesyrup,thenthat’sgreattoo.

CHOCOLATECHIACOOKIES

Thisrecipeisanotherfavoritefromtheblog;ithasconsistentlybeenoneofthemostpopularrecipesonthere,soIthoughtyou’dalllovetoseeitinheretoo!Thesecookiesaresoperfectlycrunchy,whichIloveasitmakesthemsosatisfying.Theytasteamazingontheirown,butthey’reevenmoreincrediblewithmyBananaIceCreamordunkedintomyCacaoandHazelnutSpread.

Makes12–15cookies

11/3cupshazelnuts(about7ounces)

12/3cupsbuckwheatorquinoaflour(about7ounces)

5Medjooldates,pitted

3heapingtablespoonsrawcacaopowder

Simplyplacethenutsintoafoodprocessorandblendforaminuteor2untilaflourforms,thenaddalloftheremainingingredientswith1/3cupwaterandblendagainuntilastickycookiedoughforms.

Scoopaboutatablespoonofthemixtureintoyourhands,rollitintoaballandthenflattenitusingaspatulaontoabakingsheetsoitisniceandthin.Keepdoingthisuntilallthecookiesareonthesheet.

Bakeforabout20minutesuntilthecookiesarefirmandstartingtoslightlybrown.Thenleavethemtocoolforafewminutesbeforeenjoying.

Toptip

Ifyoudon’thaveanyrawcacaopowder,thenyoucanusecocoapowderinstead;you’lljustneedtodoublethequantityusedasit’snotasstronginflavor.

“Thankyouforyouramazingrecipes.DeliciouslyEllahaschangedmylife.Iamnowabalanced,healthyhappywomanwhoenjoyseatingratherthandoessofullofguiltandworry.”—Nicola

DOUBLE-LAYEREDHAZELNUTCAKE

Thismightbethemostdecadentrecipeinmybook;it’sactuallyprettyinsane.It’smadeupoftwolayersofhazelnutandcacao-infusedcakedrownedinaseaofhazelnutandcoconuticing,whichactslikeamixbetweencustardandicingandreallymakesthecakeoneofthemostdeliciousthingsI’veevereaten!It’soneofthemoreexpensiverecipestoputtogether,soIsaveitforspecialcelebrationsandbirthdays,asitreallyisbeyonddelicious.IloveservingitwithasideofBananaIceCreamandsomeberries.

Serves12

Forthecake

3largeripebananas(about12ouncestotal)

2cupsalmondmilk

3/4cupplus2tablespoonsmaplesyrup

6tablespoonscoconutpalmsugar

33/4cupsbrownriceorbuckwheatflour(about21ounces)

11/2cupshazelnuts(about61/2ounces)

Fortheicing

2ripebananas(about8ouncestotal)

6tablespoonshazelnutbutter

Toptip

Maketheicingonitsownanduseitasadipforfruitifyou’reaftersomethingsweetwithlittlepreparationtime.

Forthecake

Placetheripebananas,almondmilk,rawcacao,maplesyrupandcoconutpalmsugarinablenderandblenduntilsmooth.

Pourthemixintoalargemixingbowlandthenstirinthericeorbuckwheatflour.

Addthehazelnutstoafoodprocessorandpulsefor30secondsorsountilthey’retotallycrushed,butnotcompletelysmooth—likeachunkyflour.Stirthecrushedhazelnutsintothemixingbowl

witheverythingelse.

Greasetwo8-to10-inchroundcakepanswiththecoconutoilbeforeevenlydistributingthemixbetweenthetwo.

Placethecakesintheovenandbakefor30minutes,untilthecakesaretotallycookedandyoucanstickaknifeintothemiddleofthemandbringitoutclean.

Removethecakesfromtheovenandallowthemtocoolfor10–15minutesbeforeicingthem.

Fortheicing

Whilethecakescook,placealloftheicingingredientsintoablenderwith2/3cupwaterandblenduntilsmooth,thenpourthemixintoabowlandleaveittothickeninthefridgewhilethecakescool.

Oncethecakesarecool,icethemseparatelyallover,thenleavethemtostandfor5–10minutesfortheicingtosetalittle.Placeonecakeontopoftheotherandpouranyextraicingontop.

ALMONDBUTTERFUDGE

ThefirsttimeImadethisfudgemyroommatesandIatethewholebatchwithinaboutthreehoursandthenhadtoremakeitthenextdaybecausewewerecravingitsomuch;it’sthatgood—dangerouslygood,even!Eachbiteissogooeyandchocolaty,it’scrazytothinkit’smadefromjustfouringredients.Thefudgeisstoredinthefreezer,soyoucanmakebigbatchesofittostoreforlater,whichmeansyoualwayshavesomethingdeliciouslyhealthytoenjoyanytimeoftheday.

Makesabout20pieces

7ouncesMedjooldates(about20),pitted

Placethedatesinasaucepanwithalittleboilingwater.Allowthemtocookfor5minutes,untilthey’rereallysoftandallstickingtogether.

Ifthereisanywaterleftinthepan,thendrainitandsetthedatestoonesidetocoolforacoupleofminutes.

Placethealmondbutter,coconutoilandcacaopowderinafoodprocessorandaddthedatesinbeforeblendingforaminuteor2,untilastickypasteforms.

Linea10-inchbakingdishwithparchmentpaperandpourthemixinbeforeputtingitintothefreezertosetforatleast3hoursbeforeserving.

Storeinthefreezer.Whenyouwanttoenjoyapiece,takeitoutofthefreezerandallowittowarmupforafewminutesbeforeeating.

Toptip

Tryaddingchunksofnutsandraisinstothistochangethetextureandaddmoreofacrunch.

BEANSANDLEGUMESnutritionalpowerhouses

THREETYPESOFHUMMUS

CANNELLINISOUPTWOWAYS

CHICKPEAFLOURWRAPS

FALAFEL

LENTIL,ZUCCHINIANDMINTSALAD

BAKEDBEANS

SPICYROASTEDCHICKPEAS

BLACKANDKIDNEYBEANCHILI

LENTILBOLOGNESE

LENTILANDBUTTERNUTSQUASHDAL

COCONUTTHAICURRYWITHCHICKPEAS

beansandlegumes

Beansandlegumesdohaveanunusualtexture,whichisn’ttoeveryone’sliking,andlotsofpeopletendtoshyawayfromthem.Iusedtofallintothatcategorytoo,assumingthatalllegumeswerelikethebeansyoufindincannedbakedbeans,i.e.,slightlyblandandmushy,untilIstartedexperimentingwiththemandrealizedthattheywere,infact,totallyawesomeandIhadbeenreallymissingout.Ittookmeawhiletostarteatingthem,butonceIstartedtoreallyloveplants,IthoughtIhadtobravebeansandlegumesandIwasconvertedsoquickly!Theyreallydon’ttastelikecannedbakedbeansatall,andthevarietyofdifferenttypesoflegumesmeansthatthereisboundtobeoneouttherethatyouwilllove.Theotherthingisthatnotonlydotheytastereallygreat,butthey’rereallygoodforustooandthey’reincrediblyinexpensive,soyoucanbulkupamealveryeasilyusingacanofbeans.

The main reason that legumes are so important as part of a plant-based diet is that they’reburstingwithplantproteinand fiber.Theydocontainagoodselectionofvitaminsandmineralstoo, which is why some people claim that they’re one of your five-a-day, but they don’t reallycompare to fruits and veggies in this way, so I prefer to celebrate their incredible protein anddietaryfibercontent.

We need plant protein to sustain our energy levels all day, stop sugar cravings and fight offtirednessslumps,whichinturnkeepsourmoodinaconstantstateofhappiness.Weneedfiberforsimilar reasons.Themore fiber somethinghas, the slower its energy is released intoyourbody.Thishelpstokeepourbloodsugarlevelsbalanced,whichinturnmeansthatyou’llstayenergizedandsatedforlonger,soyouwon’tbereachingforachocolatebarrightafteryourmeal—althoughyoumay still be dreaming of things like sweet potato brownies, simply because they are just sogood!Togiveyousomeideaofhowmuchfiberlegumescontain,asmallbowlofcookedlentilsorblackbeansgivesyouaround60percentofyourrequiredintakeoffiber—sothey’reprettygreatthingstoeatifyouwanttolookandfeelamazing!

Sowhatactuallyisalegume?Inshort,it’sanedibleseedthatgrowsinapod.Therearelotsofdifferent types of legumes available, the most common being lentils, chickpeas, black beans,cannellinibeans,haricotbeansandkidneybeans,butevenwithinthesetherearesomanyvarieties.

SoIthoughtitwouldbehelpfultogiveyouarun-downofeachofthemaintypes,whattheytastelikeandwhatIusethemfor,whichyou’llfindbelow.

Intermsofcookinglegumes,youcaneitherbuydriedorcannedversionsofeverything.Asarule, dried legumes (excluding lentils) need to be soaked for four to six hours and then cookedbeforeyoucaneatthem,whichcanbeapainanddoesrequireabitofadvancedorganization.Ontheplusside,however,dried legumesaremuchcheaper thancannedonesandyouknowthatnopreservativesorsugarhavebeenaddedtothem.Cannedlegumesaremuchquickerandeasiertouse,youjustopenthecan,drainandrinsethecontentsandthenyoucaneatthemimmediately.Justbecarefultoreadtheingredientlistonthecantomakesurenothingelsehasbeenaddedtothem.Beansareinseasonandavailableallyearroundtoo,sothey’realwayseasytofindandalwaystastegood.

Ikeepmycupboardsstockedwith lotsofcansofblackbeans,chickpeas,cannellinibeansandlentils. Once these are open, the beans need to be stored in the fridge. If you’re keeping driedversions of the legumes, then you’ll need to keep them in airtight containers, again at roomtemperature.

BLACKBEANS

Ofallbeans,blackbeansaremyfavorite.IusethemmostdaysandreallystarttocravethemwhenI don’t have them.They have the best texture, slightly soft yet still nicely hearty.They have astrongtastetoo,whichsomepeoplethinkisabit likemushrooms,sotheyaddadelicioussavoryandearthynotetowhateveryou’remaking.Myfavoritethingtodowiththemistosautéthemwithalittlegarlic,misopasteandtomatopurée—it’shonestlysodivine!Ithennormallymixthemwithprecookedbrownriceandmashedavocadoforanawesomefive-minutedinnerwhenIdon’thavemuch time. They work really well with any grain though, which is how I normally use them.They’reespeciallygoodinmyBlackandKidneyBeanChiliwithbrownrice.

CANNELLINIBEANS

I have to be honest and admit that I don’t find cannellini beans immensely exciting.Theydon’thave a huge flavor like black beans or lentils, nor do they have a firm texture like chickpeas orkidneybeans—they’remuchsofterandmushier.That’snottosaythattheydon’thavetheirusesthough—they really do, particularly for making soups. I always find that puréed veggie soupsaren’t fillingenoughon theirownandI’mhungryanhourorso later, soI simplystir inpuréedcannellinibeans tomy finished soup.Thismight soundabitweird,but it reallyworksmagic insoups as itmakes themmuch thicker and creamier,which is always amazing,while alsomakingthemmuchmoresatisfyingandfilling.

CHICKPEAS(GARBANZOBEANS)

I’m a little obsessedwith chickpeas, not because they’re that exciting on their own, but becausethey’re the key ingredient in hummus.And I love hummus, a lot. In fact, I’ll admit, it’s a totaladdiction and I can’t really go a day without it. It comes in so many delicious variations, myfavorite of which I’ve included in this chapter—Classic, Beet, and Roasted Red Pepper andPaprika.

Iloveaddingchickpeastocurriestoo.Asthey’rethatbitbiggerthanlentilstheydon’tgetlost,but add a delicious texture to each bite. They also have a great firm texture, which is amazingroasted.MySpicyRoastedChickpeas are reallyoneof thebest snacks ever.Like lentils, they’refiberbombstoo,sotheykeepyouenergizedforhours.

KIDNEYBEANS

Kidneybeansreallyhaveagreattexture.Theytastesimilartoblackbeans,butthey’remoresolidsotheyholdtheirshapebetterwhenthey’recooked.You’llreallytastethedifferencebetweenthetwointheBlackandKidneyBeanChilirecipe.Thismeansthattheycannotbeblendedaswellasblackbeansintoyourgrains,butstandoutmoreontheirown,whichisreallygreatinstews,chiliesandcurries.Ifyou’vealwaysbeenabitnervousofbeansbecauseoftheir“mushy,”Heinz-baked-beans-styletexture,thentheseareagreatbeantostartexperimentingwith!

LENTILS

Lentils come in somany varieties; you have green lentils, brown lentils, puy lentils, red lentils,black lentils andyellow lentils.By and large I tend to use green, black or brown lentils,mainlybecause they’re normally less expensive and easier to find in normal supermarkets. These threevarietiesalsotendtoretaintheirshapebetterwhilecooking,whiletheotherscanbecomeslightlysoftandmushy(lotsofpeoplelikethis,though,soifyoudo,pleasefeelfreetoreplacewiththeredoryellowones).Theflavorisprettymuchthesameforallofthem,though.

Tobehonest,Idon’tthinktheyhavemuchtasteontheirown,butwhatIdoloveaboutthemistheir lovely hearty texture.The best thing about them is that they really soak up the flavors ofwhateverthey’recookedwithso—ifyoufollowmyrecipes—theyenduptastingofalot.Iliketouselentilsinsalads,tomakedeliciousdalsorinmyLentilBolognese.

THREETYPESOFHUMMUS

Icouldhonestlyliveoffhummus!Ilovethatyoucaneatitwithanything,fromcruditéstoquinoabowls,simplesaladsand,ofcourse,spreadovertoastwithsomeavocado.Itaddsagreatproteinboosttoyourmealtoo.SinceIeatitsomuch,Iliketovarytheflavors,soI’vesharedmythreefavoriteswithyouhere:Classic,Beet,andRoastedRedPepperandPaprika.

Makes1largebowl

CLASSICHUMMUS

two15-ouncecansofchickpeas,drained(or23/4cupsdrainedchickpeasifyou’resoakingandboilingyourown)

juiceof2lemons

2heapingtablespoonstahini

3clovesofgarlic,peeled

2teaspoonsgroundcumin

saltandpepper

Simplyplacealloftheingredientsintoafoodprocessorwith3tablespoonswaterandblenduntilsmooth;it’sreallythateasy!Thestrongeryourfoodprocessor,thesmootherandcreamierthehummuswillbe.

Storeitinanairtightcontainerinthefridgeforuptoaweek.

BEETHUMMUS

1quantityofclassichummus(recipeabove)

1smallrawbeet(about5ounces),peeledandchopped

Placethehummusandbeetinafoodprocessorandblenduntilsmoothandcreamy.

ROASTEDREDPEPPERANDPAPRIKAHUMMUS

2largeredpeppers

1quantityofclassichummus(recipeabove)

1/2jalapeñopepper(addmoreorlessdependingonhowspicyyoulikeit)

2teaspoonspaprika

Startbyslicingtheredpeppersintoabouteightlongstrips,discardingtheseedycenterpart.Placethesestripsonabakingsheetandbakefor10minutes,untiltheybegintobrownslightly.

Oncethepepperhascookedandisstartingtoturneversoslightlybrownattheedges,removefromtheovenandallowtocoolforacoupleofminutes.

Addthepeppertothefoodprocessorwiththehummus,jalapeñopepperandpaprikaandblenduntilsmooth.

CANNELLINISOUPTWOWAYS

Cannellinibeansarethemostwonderfulsoupingredient.Theymakeeachmouthfulextrathickandcreamy,whilealsoaddingtheproteinyouneedtofeelsatisfiedandenergizedafteryourbowl.BothofthesesoupsareequallydeliciousandI’msureyou’lladoreboth.Thepeaandmintisalsowonderfulcoldonasummer’sday,whiletheroastedtomatoandredpepperversionisthebestwintercomfortfood.IservebothwithasideofmySuperfoodCrackersorafewslicesofSuperfoodBread.

Serves4

ROASTEDTOMATOWITHREDPEPPERANDBASIL

16largetomatoes

4redpeppers

4tablespoonsdriedherbs(IlikeherbesdeProvence,rosemary,thymeandoregano)

saltandpepper

oliveoil,fordrizzling

2largehandfulsoffreshbasilleaves

one15-ouncecancannellinibeans

5cupsstockorwater

2tablespoonstamari

Slicethetomatoesintoabout4piecesandthepeppersintothickstrips.

Placetheseonabakingsheetwiththedriedherbs,saltandpepperandthendrizzleeverythingwitholiveoil.

Bakeforabout30minutes.

Placetheroastedtomatoandpepperintoablenderwiththebasil,beans,tomatopaste,stockorwaterandthetamariandblenduntilsmooth.

Finally,heatthesoupinapanforafewminutes,seasontotasteandthenserve.

PEAANDMINT

51/2cupspeas

4cupseasyveggiestock

one15-ouncecancannellinibeans

12sprigsoffreshmint

saltandpepper

Placethepeasandstockinalargesaucepanandbegintoheatgently.

Cookuntilthepeasbegintoboil,whichshouldtakeabout10minutes.

Takeofftheheatandmixthepeasandstockwiththecannellinibeansandthemintleaves(removethemfromtheirsprigs)inablenderuntilthesoupissmoothandcreamy.

Finally,heatthesoupinapanforafewminutes,seasontotasteandthenserve.

Toptip

Trysautéingsomeextrabeanswithalittlegarlic,oliveoil,saltandpepperandstirringthemintothesouponceit’smadeforextradeliciousness.

CHICKPEAFLOURWRAPS

Thesewrapsareamazinglysimple;theytakeonlyfiveminutestothrowtogether.Ilovefillingthesewithsomuchgoodness,usuallyusingeitherguacamoleorhummusasthebase,andthenlotsofarugula,redpepperslices,cucumberandlimejuice.

Makes4wraps

2tablespoonsgroundflaxseed

1cupplus7tablespoonschickpeaflour

1teaspoondriedmixedherbs(suchasherbesdeProvence)

saltandpepper

oliveoil,forgreasing

Addalloftheingredientsexcepttheoliveoilintoamixingbowlwith3/4cupplus2tablespoonswater.

Useawhisktomixitalltogether,ensuringthatthebatterisniceandsmooth.

Leavethebatterforabout5minutestoletitthicken.

Whilethebatterthickens,placeafryingpanonahighheatandruboliveoiloverthebottomofitusingapieceofpapertowel.

Pouraquarterofthebatterintothepanandspreaditasthinlyaspossibleintoacircle.Afterabout2minutesorso,whenthewrapisnolongertranslucentonthetop,flipthewrapoverandallowtheothersidetocook.

Dothesamethingwitheachwrap,ensuringthatyouwipeoliveoiloverthepaneachtimebeforepouringbatterin.Thewrapscanbeservedhotorcold.Ifservinghot,keepthemwarmwhileyoucooktheothers.

Storeanywrapsthatyoudon’teatstraightawayinthefridgeinanairtightcontainer.

Toptip

Makelotsoftheseandtakethemtoworkinsteadofasandwich.Youcanfreezebatchesofthemtoo,sothatyoualwayshavesomereadytogo.

FALAFEL

Falafelarepackedwithsomuchflavorthankstotheiramazingmixofspices,fromgarlicandapplepuréetolemon,cumin,turmeric,tahiniandcilantro.Iloveservingthemwithasimplearugulasaladdressedwitholiveoilandlimejuice,asprinklingofpomegranateseedsandthenlotsofBeetHummus.They’realsoamazingservedwithmyQuinoaTabboulehandClassicHummusforaMiddleEastern–inspiredmeal.

Serves4

juiceof2lemons

2tablespoonsdatesyrup(youcouldalsousehoney—itmustbeastickysweetener)

1tablespoongroundcumin

1tablespoongroundturmeric

1tablespoontahini

saltandpepper

two15-ouncecanschickpeas,drained

1/2cuppinenuts(about2ounces)

sprinklingofbrownriceorchickpeaflour

Addalltheingredients,exceptthechickpeas,pinenuts,brownriceorchickpeaflour,toafoodprocessor.Blenduntileverythingismixedwell,butthetextureisstillalittlechunkyandnottotallysmooth.

Placethechickpeasandpinenutsinthefoodprocessorandblendforabout20secondsuntiltheyarebrokenup,buthaven’ttotallydisintegratedintohummus.

Rollthemixtureintoabout12ballsusingyourhandsandplacetheseinthefridgeforabout30minutestoset.

Onceset,removethemfromthefridge,coattheminbrownriceorchickpeaflourandbakethemfor45minutesuntiltheoutsideisniceandcrispy.

Toptip

Thesecanbeservedhotorcold,sointhewintereatthemasawarming,nourishingfoodwithsautéedspinachandinthesummerenjoythemwithsalad.

LENTIL,ZUCCHINIANDMINTSALAD

Itaughtthissaladinmycookingclasseslastsummerandeveryonelovedit.It’ssofreshandsummerywithadeliciousarrayofsimpleflavors.Thethinstripsofzucchinimeltagainstthecreamychunksofavocado,whilethelentilsaddahearty,satisfyingelementandthemintleavesandlimejuicemakeitalltastesofresh.Ilovesprinklingsunflowerseedsoverthetopforalittlecrunchtoo!Thisisamazingservedwithasideofsteamedorsautéedgreenveggies.

Serves41/2cupgreenlentils,rinsed

3mediumzucchini

2handfulsoffreshmint

2avocados

juiceof4limes

largehandfulofsunflowerseeds

Placethelentilsinboilingwaterandallowthemtoboilfor10minutes,thenletthemsimmerforabout30minutesuntilthey’resoft,butnotmushy.Ifthere’sanywaterleftinthepan,drainandthenallowthelentilstocool.

Whilethelentilscool,peelthezucchiniintothinstripsusingapotatopeeler.Pullthemintleavesoffthestemsandroughlychopthemintopieces.Slicetheavocadointobite-sizechunks.

Placethecooledlentils,zucchinistrips,mintandavocadoinabowlanddrizzleovertheoliveoilandlimejuice.Mixwellbeforesprinklingthesunflowerseedsonthetop.

Toptip

Tryaddingavarietyofotheringredientstothissaladtokeepitinteresting.Iloveaddingpomegranateseeds,toastedcashews,beansproutsandthinlyslicedmushroomswhenI’maftersomethingalittledifferent.

BAKEDBEANS

IsharedaphotoofthisdishonmyInstagramandI’vehadpeopleaskmealmosteverydaywhenI’mgoingtobesharingtherecipe—sohereitisatlast!Ineverusedtolikecannedbakedbeans,butthesearesodeliciousit’simpossiblenottolovethem.WhenIfirstcreatedtherecipe,IlovedthemsomuchthatIatethemalmosteverydayforatleastamonth!TheytasteamazingforbrunchwithasliceofmyGiantHashBrown,butthey’reequallydeliciousforlunchordinnerwithmyMarinatedKaleSaladorwithasimplesideofbrownrice.

Serves4

two14.5-ouncecanschoppedtomatoes

2tablespoonsdatesyrup

3/4cuptomatopaste

11/3cupscannednavybeans,drained

saltandpepper

Placethecrushedgarlicinalargesaucepanwiththechoppedtomatoesandthedatesyrup.

Allowthemixturetoboilandthencookoveralowheatforabout30minutes.

Atthispoint,addthetomatopasteandthebeansandcookwiththesauceforanother10minutesorsountileverythingisreallyhotandthesauceisniceandthickandnotoverlyrunny.Seasonwiththesaltandpeppertotaste.

SPICYROASTEDCHICKPEAS

Thesespicyroastedchickpeasmakethebestsnackasthey’refullofflavor.They’realsoawesomesprinkledontosaladstocreateextratextureorusedinsteadofcroutonsinsoup.IparticularlylovetheminmyWarmWildRiceSaladandonmyRoastedTomatowithRedPepperandBasilSoup.

Makes1largejar

3cupscannedchickpeas

1tablespoonpaprika

1tablespoongroundcumin

2teaspoonschiliflakes(addmoreifyoulikeitextraspicy)

saltandpepper

juiceof1lemon

oliveoil

Drainthechickpeasandplacethemonalargebakingsheet.

Sprinklethepaprika,cumin,chiliflakesandsaltandpepperontothemandthendrizzleoverthemaplesyrup,lemonjuiceandsomeoliveoil,stirringwelltoensurethateverythingisevenlycoated.

Bakeforabout45minutes,untilthechickpeasareniceandcrunchy.

BLACKANDKIDNEYBEANCHILI

Thisisoneofthesimplestandmostnourishingrecipesinthebook.Itonlytakestenminutestoputtogetherandit’swonderfullyfillingandcomforting.It’soneofmygo-tomealsallwinter.It’sagreatdishtomakeifyou’refeedinglotsofpeopletooasit’snomorecomplicatedtomakefortwelvethenitisfortwo.Itrequiresalmostnochopping,soyouwon’tbeinthekitchenforhours!

Serves4

2carrots,grated

21/2cupstomatopurée

one15-ouncecanredkidneybeans

1jalapeñopepper,seededandfinelychopped

1teaspoonchiliflakes(addmoreifyoulikeitextraspicy)

saltandpepper

brownrice,toserve

Placethecarrotandgarlicintoalargesaucepan.

Addthetomatopurée,tomatopaste,boththebeans,jalapeñopepperandthechiliflakestothesaucepanalongwithsomesaltandpepper,totaste.

Cookthechiliforabout10minutes,stirringitwell,untilit’slovelyandwarmandeverything’snicelymixedtogether.

Pourthechilioverbrownriceandenjoy.

Toptip

Makeextrabatchesofthisandfreezethemasitmakesadelicious,fillingmealwhenyoudon’thavetimetoprepareanything.

LENTILBOLOGNESE

Ihadabiggroupofgirlfriendstaste-testthisrecipeandtheyallwentbackforthirds,proclaimingthatthiswassomuchbetterthanbeefBolognese,soIknewtherecipehadtogointhebook!LiketheLentilandButternutSquashDalandtheBlackandKidneyBeanChili,thisBologneseisanincrediblyeasyrecipetomakebothforyourselfandforbiggroupsasthere’ssolittlepreparationinvolvedinit;plustheingredientsareeasytofindanywhereandthey’reallreallyinexpensive.

Serves4

3largecarrots(1pound)

6ouncessun-driedtomatoespackedinoliveoil

two14.5-ouncecanschoppedtomatoes

one12-ouncecantomatopaste

scant3cupsgreenlentils,rinsed

1poundgluten-freepasta

saltandpepper

Startbypeelingandgratingthecarrotsusingthecoarsesideofyourgrater.Chopthesun-driedtomatoesintosmallpieces.

Addthegratedcarrot,choppedsun-driedtomatoesandcrushedgarlictoalargesaucepanwiththechoppedtomatoes,tomatopaste,lentilsand2cupsboilingwater.

Stireverythingtogetherandthenallowthemixturetosimmerfor45minutestoanhour,stirringiteverynowandagainasitcooks.

Onceit’salmostready,cookthepastauntilaldente,drainitandmixitintotheBolognese.Servewithpasta.

Toptip

Youcantryaddingsomekidneybeanstothisattheendtogiveitanevenchunkiertextureandanextraboostofprotein.

LENTILANDBUTTERNUTSQUASHDAL

Thisisaslightlyuntraditionaldalasitusesgreenlentilsinsteadofredlentils,butIprefertheslightlyheartytexturethattheycreate.Sayingthat,youcanabsolutelyswapthemaround;you’lljustneedtocookthemforaslightlyshorteramountoftime.Ilovethisservedoveraplateofwarmbrownrice.It’safantasticallyinexpensivemeal,andliketheBlackandKidneyBeanChili,it’sreallysoeasytomakethisforlotsofpeoplewithminimalstress!

Serves4

1-inchpieceoffreshginger,peeledandgrated

1tablespoonoliveoil

generous1cuplentils,rinsed

1largebutternutsquash(about2pounds)

2tablespoonsgroundcumin

2tablespoonsgroundturmeric

saltandpepper

brownrice,toserve

Placethecrushedgarlicandgratedgingerinafryingpanwiththeoliveoilandfryforacoupleofminutes.Duringthistime,boilthekettle.

Addthelentilstoalargesaucepanwiththegingerandgarlicandcoverthemwith2cupsboilingwater.Allowthepantostartsimmering.

Peelandcutthesquashintosmallbite-sizepiecesandaddthesetothelentilswiththecumin,turmeric,tomatopaste,saltandpepper.

Putthelidonthepanandleaveittosimmerforabout40minutes,atwhichpointthelentilsandthesquashshouldbesoft.Youmayneedtoaddalittlemorewaterduringthistime.

Thenservewithbrownrice.

Toptip

Youcanswapthebutternutsquashforanyotherveggieyoulike;eggplantandsweetpotatoaremyothertwofavorites.

COCONUTTHAICURRYWITHCHICKPEAS

ThiscoconutThaicurrywasthefirstrecipeIdidforthisbookandit’sstilloneofmyfavorites!Thecoconutmilkmakesitwonderfullycreamy,whiletheginger,chiliflakes,cilantroandmisoaddafantasticarrayofdifferentflavors.Thechickpeasmakeitreallyheartytoo,soit’samazinglyfilling.Iloveitservedwithbrownrice,butit’sdeliciouswithbuckwheattooorbrownricepasta.Itkeepsreallywell,soyoucanmakeextraportionsofittostoreinthefridgetofuelyouthroughtheweek.

Serves4

two13.5-ouncecanscoconutmilk

two14.5-ouncecanstomatoes

3/4-to1-inchpieceoffreshginger,peeledandgrated

1–2teaspoonschiliflakes

saltandpepper

2mediumeggplants(11/3pounds)

one15-ouncecanchickpeas,drained

3teaspoonsbrownmisopaste

brownrice,toserve

Putthecoconutmilk,cannedtomatoes,gratedgingerandchiliintoalargesaucepanwithasprinklingofsaltandpepperandallowittoheatuntilboiling.

Asitheatsup,peelthesquashandcutboththesquashandtheeggplantintobite-sizepieces.Addthesetothecoconutandtomatointhepan.

Allowthemixturetocookforabout30minutesintheoven,atwhichpointaddthecilantroandchickpeastothepanwiththemisoandplacethepanbackintheovenfor30minutes.It’sreadywhenthesquashissoft.

Servethecoconutcurrywiththebrownrice.Storeanyleftoversinanairtightcontainerinthefridgeorfreezer.

Toptip

Ifyoudon’tlikechickpeas,youcanleavetheseout.Youcanalsosubstituteanyoftheveggiesforotheronesyouhaveinthehouse;cauliflower,zucchiniandsweetpotatoesarealldelicious.

VEGETABLESmoreexcitingthanyoumaythink

EASYROASTVEGGIES

CLASSICMASHEDPOTATO

GIANTHASHBROWN

TEN-MINUTETOMATOPASTA

SWEETPOTATOWEDGES

PERFECTROASTPOTATOES

SPICYSALSA

PANCONTOMATE

CUCUMBERANDAVOCADOROLLS

CARROT,ORANGEANDCASHEWSALAD

BEETCARPACCIO

CLASSICSTIR-FRY

ROASTEDSQUASH,OLIVE,AVOCADOANDARUGULASALAD

BROCCOLIANDAVOCADOSALAD

STUFFEDCREMINIMUSHROOMS

MARINATEDKALESALAD

WARMWINTERSALAD

VEGGIELASAGNE

CAULIFLOWERANDPOTATOCURRY

BROCCOLIWITHATAHINIDRESSING

CLASSICGUACAMOLE

ZUCCHININOODLESWITHAVOCADOPESTO

SWEETPOTATOPANCAKES

BEETCHOCOLATECAKEWITHCOCONUTFROSTING

SWEETPOTATOBROWNIES

EASYAVOCADOCHOCOLATEMOUSSE

CLASSICCARROTCAKEWITHCARAMELFROSTING

vegetables

Ithinkit’sfairtosaythattraditionallyvegetableshavealwaysbeenthesidedishandgenerallyspeakingthey’reanafterthoughtthatmostpeopledon’tgettooexcitedabout.Growingupina“meatandtwoveg”countrylikeEngland,Ithoughtlikethistoo,untilIstartedexperimentingwiththemandrealizedthatyoucanactuallymakemagichappenwithvegetables—it’sallabouthowthey’recookedandwhatthey’repairedwith.

Normallyvegetablesareboiledorsteamed,sometimesmicrowaved,andmayberoasted,butIfindthatrarelyaretheydoneinawaythatmakesthemtrulydeliciousandtheheartofameal.Weoftenfeelobligedtoeatthembecauseweknowweshould,butwedon’tfallheadoverheelsinlovewiththemandmostpeoplecertainlydon’tdreamofbroccoli!I’vebeengivenplatesoftotallyplainsteamedveggiesbeforeinrestaurantsandevenI—thebiggestveggieloveraround—didn’treallyenjoymymeal,soIdounderstandthatmostpeoplefindithardtogetthatexcitedaboutthem.Ipromisethoughthatonceyoulearnhowtotakeadvantageoftheirincrediblenaturalflavorsandletmehelp youdiscover how to cook them in interestingways, you’ll start to adore them.As youdiscovernewwaystocookthem,you’llwantvegetablestobethebiggestpartofyourmeal,andthedelicious discoveries that youmakewillmean that you’ll naturallywant to start eatingmore ofthem.Pretty soon they’ll no longer feel like anobligationbut somethingyou reallywant to eat!Onceyoufeelthiswayaboutyourveggies,healthyeatingandlivingbecomeanaturalpartofyourlife.Thisiswhathappenedtomeanditchangedbothmyhealthandmylifeinthebestway!

Sohowdowemakethemdelicious?Weneedtogetcreative!It’sallaboutseasoningthemwithfreshherbsandwonderfulspicesandaddingfantasticsauces,richdressingsandcreamydips.Iwantto introduceyoutodeliciousdishes liketheWarmWinterSalad,CucumberandAvocadoRolls,thinlyslicedstripsofBeetCarpaccioortamari-smotheredMarinatedKaleSalad.

Howgooddoesthatallsound?Therereallyaresomanywaysthatyoucancookyourveggiesand so many ways that you can spice and marinate them, all of which will give you a totallydifferentperspectiveonthingsthatalwaysseemedprettymundanebefore.Itmayseemlikemoreworktobeginwithasyoustarttofocusongivingyourveggiesloveandattention,butafterafew

weeksitbecomestotallynaturalandwon’tseemanymoretime-consumingthancookinganythingelse—it’sjustadifferentmind-set.

Thenextpartmightsoundbasic,but it’sactuallyreally important to learnabout thedifferentways of cooking your veggies and when to use each way, because that really makes a hugedifferencetowhatyou’remaking.

STEAMING

I normally steam my veggies if I want them to be very soft and squishy. Steaming doesn’taccentuatetheflavorespecially,butitdoestendtomaketheveggiessoft,soit’seasytopuréethemandgetasmooth,creamytexture tomake things likerisottos, simplepurées forsweetrecipesordips.Steamingisalsoawesomeasitallowsalmostallthegoodnessofthevegetablestoberetained,so it’s averynutritiousway to cook. I tend toavoid steaming if I’meatingmyveggieson theirown,astheendtasteisn’toverlyexciting.Youalsocan’tseasonthemastheycook,soit’shardertocreateamazingflavorsattheend.

ROASTING

Roastingisthebestwaytodrawtheflavoroutofyourveggiesandismyfavoritewaytoaddextraflavorwhilecooking.Italsogivesvegetablesacrispyoutside,whiletheinsidetendstostaynicelytender—sothereisagreattexturecontrastgoingonineachbite.Ifindroastingworkswithalmostevery veg, but I especially love it with heartier veggies, like sweet potatoes, carrots, parsnips,squash,carrots,eggplantandbeets,andifI’meatinganyoftheseontheirown,Ialwaysmakethemthis way. The only things I would avoid really are your greens and leafy veggies—cucumber,celery,spinachandgreenbeansdon’troastsowell.

Roasting is my favorite way to experiment with spices too. You can add things like cumin,turmeric, paprika and cinnamon right at the beginning so that the veggies really soak up all theflavors and aromaswhile they cook.This creates amuch stronger flavor than if the spiceswereaddedattheend,whilealsohelpingtoaccentuatethenaturalflavorsofwhateveryou’recooking.

SAUTÉING

Sautéingisfantasticifyou’reaftersomethingspeedy.Youcansautéanamazingmixtureofthingslikebroccoli,zucchini,peppersandbabycorninlessthantenminutes.Aswithroasting,it’seasytoseasonyourveggieswhenyoucookthiswayandyoucanthrowinanynumberofsaucesorpestostoo to spice things up. I love adding some ofmyBrazilNut andArugulaPesto or some finelychoppedtomatoesandtomatopaste tomakea tomatosauce, for instance.Youhave tobea littlemorecarefulherenottoburnthingsandyourveggieswon’tbequiteasflavorsomeasiftheywereroasted, but it’s a very convenient way to cook and it’s muchmore delicious than steaming orboiling.

BOILING

Boiling is the onlymethod that I tend to avoid, unless I’m cookingpotatoes or frozenpeas. It’squitedamagingtothenutrientlevelsofyourveggiesanditreallydoesn’tdomuchfortheirflavor.Steaming vegetables is amuch better option as it takes just the same amount of time, but their

goodnessisretained.Boilingveggiesjustmakesthemveryblandanditwilltakealotmoreworktogetthemtastingdeliciousattheend.Whateveryouaddwilljustsitontopofyourveggies,ratherthanbeabsorbedintothem,inthewaythatroastingorsautéingdoes.

MICROWAVING

I should quickly say that I don’t own a microwave and never use one. Microwaves are verydamagingtothenutrientlevelsofyourfoodandtheydon’tbringoutanyflavor.It’smuchbettertouseanyoftheothermethodsI’vediscussed.

THEBESTADDITIONSTOMAKETHEMDELICIOUS

I’vetalkedalotaboutmypantrystaplesinthefirstchapter,soIwon’tgointotoomuchdetailhereonwhateachingredientdoes,butthesearethethingsthatIwouldreachfortospiceupmyveggies:

Freshlysqueezedlemonorlimeorapplecidervinegarforatangyedge.InormallyaddoneofthethreetomysautéedvegandifIsteamsomething,Ialwaysaddoneofthemattheendtolivenupthedish.

Tamari for a rich, salty flavor. It’s great in a lot of sauces and I almost always add it tomyveggieswhensautéingsothattheycansoakitupastheycook.

Tahini just tastesgoodwitheverything,as itmakesanythingdeliciouslycreamy.Iaddthisatthe end of the cooking process and often drizzle it over my roasted veg once they’ve finishedcookingorstiraspoonfulintomysautéedvegtowardtheendtomakeasortofsauce.

Cinnamonismyfavoritespice.IloveusingitwhenIroastthingstoaddasubtlesweetnesstothe dish. Itworks bestwith root veggies, as they are already a little sweet, so things like sweetpotatoes,carrotsandbeets.

Paprikaisanother incrediblespice; it’smadefromgrindingdriedpeppersand, likecinnamon,it’sslightlysweet.Ittastesamazinginalmosteverything,especiallyanythingwithchiliasitreallycomplementsthespiciness.

Cuministhespiceusedinhummus.It’sdelicious,butverystrongandmoresavorythanpaprikaorcinnamon.Itcomeseitherasseedsorgroundintoapowder,bothofwhicharegreat.Inormallyusethepowder,asit’seasiertospreadoveryourveggiessothatthey’reallseasoned.Iuseitmostincurries.

Turmeric is totally magical; it’s one of the most healing things around as it’s so anti-inflammatory. It’s an Indian spice that’s part of the ginger family.A classic curry ingredient, ittastesslightlywarm,withasomewhatbitter,pepperyflavor.It’sdeliciousstirredintobuckwheatdishes,mixedintosaladdressingsorusedincurries.

Mixedherbsaresuchanimportantadditiontoanykitchen,andit’ssoworthinvestinginsomegoodones.I loveherbesdeProvenceasitmixestogetherallmyfavoriteherbs,butyoucanalsojustuseapinchofdriedoregano,basil,thymeandrosemaryandmakeyourownmixedherbs.Iusetheseonabsolutelyeverythingtoaddinstantflavor.

Chiliflakesareanothereasyadditionthatcanenhancethetasteofwhateveryou’recookingandcreateadeeperrangeofflavors.

Freshbasilleavesareanamazingoption,althoughunlikealltheotheringredientstheseneedtobeboughtfreshandcan’tbekeptasapantrystaple.ItrytokeepabasilplantinmykitchenthoughsothatIalwayshaveaccesstotheleaves,whichsmellgorgeous.Basilisespeciallydeliciouswithanythingtomato-based,andcanbeusedcookedorraw.

Freshcilantroismysecondgo-tofreshherb.It’smorebitterthanbasilandhasbeendescribedashavingatastesimilartocitruspeel.I’mnotsurethat’stheperfectdescription,butitgivesyouanideaofthesortoftasteithas.

I have included all my favorite veggie recipes here. Hopefully you’re now inspired to getstarted!

EASYROASTVEGGIES

Roastveggiesareoneofthemostdeliciousthingsintheworld,especiallyifyouseasonthemwell.Thesearebakedwithlotsofpaprika,thymeandrosemary,whichmakesthemtasteincredible.They’retheperfectaccompanimenttoanymeal;IloveservingthemwithmyWarmWildRiceSalad,myMarinatedKaleSaladandmyStuffedCreminiMushrooms,althoughtheyworkequallywellasamealontheirownwithasimplesideofHummusforaproteinboost.Theselastreallywellinthefridgetoo,soyoucanmakebigbatchesandtakethemtoworkwithyouforlunchforafewdays.

Serves4

1largebutternutsquash

6carrots

3smallsweetpotatoes

oliveoil

1tablespoondriedmixedherbs(suchasherbesdeProvence)

2tablespoonspaprika

saltandpepper

bighandfuloffreshthyme

bighandfuloffreshrosemary

Peelthebutternutsquashandcarrots(thesweetpotatodoesn’tneedtobepeeled).Thencutallthreeveggiesintosimilar-sizechunks—theywanttobejustbiggerthanbite-size.

Placethemonalargebakingsheet,drizzlingwithagenerousamountofoliveoil.

Sprinklethemixedherbs,paprikaandsaltandpepperontheveggiesandmixtheminwellsothatthey’reallevenlycoated,thenplacetheleavesofthefreshherbsontopofallthevegetables.

Placethesheetintheovenandallowtheveggiestocookforaboutanhour,untilthey’reallniceandsoft.You’llneedtostirthemonceortwiceduringthistimetomakesurethattheycookevenly.

Toptip

Makesurethattheveggiesdon’tallsitontopofeachotherwhentheybake,asthiswillstopthemfromcookingproperly.Useeitheronelargebakingsheetoracoupleofsmalleronestoavoidthis.

CLASSICMASHEDPOTATO

Iknowdairy-freemashedpotatosoundsalittlestrangeasthetraditionalreciperevolvesaroundamixtureofbutterandmilkwithalittlecream,buttrustmeonthisone,mashedpotatoesreallyworkwithoutthem—infactIactuallythinkthey’remoredelicious.

Serves4

10mediumpotatoes(about3pounds)

2/3cupoliveoil

1tablespoonmustardseeds

saltandpepper

Peelthepotatoesandchoptheminhalf.

Placetheminapanandcoverthemincoldwater,thenbegincookingforabout40minutesuntilyoucaneasilyputaknifethroughapotato.

Mashthemuntiltheyfallapartandthenaddtheoliveoil,mustardseeds,saltandpepperandmashagainuntilsmoothandcreamy.

GIANTHASHBROWN

Canyouthinkofanythingmoredeliciousthanagiant,super-crispyhashbrownservedwithmashedavocado,garlickytomatoesandhomemadeBakedBeans?Ireallycan’t—it’sthebestbrunchever.Thegreatthingisthatthehashbrownsaresoeasytomaketooandrequireveryfewingredients,soyoucanwhipthemupanytime!

Serves4

5mediumpotatoes(about11/2pounds)

4tablespoonsbrownriceflour

saltandpepper

oliveoil

Peelandgratethepotatoes.

Wrapacleanteatowelaroundthegratedpotatoandsqueezealltheexcesswaterfromthepotatoesintoabowl.

Discardthewaterandmixthedrygratedpotatointoacleanbowlwiththeflour,applepurée,saltandpepperuntileverythingisniceandsticky.

Coverthebottomofalargefryingpanwitholiveoilandallowittoheatupforacoupleofminutes.

Oncethepanisniceandhot,addthepotatomixtoit,evenlycoveringthewholepan.

Turntheheatdowntoamediumsettingandallowittocookfor10minutesbeforeflipping.

Toflip,placeaplateontopofthepanandthenturnthepanupsidedownsothehashbrownstaysontheplate.Placetheuncookedsidebackonthepanandcookforanother10minutes,untilbothsidesarenicelybrowned.

Cutthegianthashbrownintoslicestoserve.

TEN-MINUTETOMATOPASTA

Thispastaisthebestthingtomakewhenyou’refeelinglazyandhavealmostnothinginyourfridge,astheonlyfreshingredientyouneedaretomatoes.It’ssuchawarming,nourishingbowltoo—theperfectcomfortfood!Itrequiresverylittlechopping,whichisalwaysgreat.IeatthisalotwhenI’mhomeonmyownintheevening.

Serves4

1poundpasta(Iusebrownricepasta)

1poundcherrytomatoes

two14.5-ouncecanstomatoes

2tablespoonstamari

saltandpepper

optional:1bagofspinach(about8ounces)

oliveoil

Cookthepasta.Whilethepastacooks,makethesauce.

Startbychoppingthecherrytomatoesintoquarters,thenplacethechoppedtomatoesintoalargesaucepanwiththecannedtomatoes,tomatopaste,applecidervinegarandtamari,plussaltandpepper.Allowthemtosimmerintoasauceforabout5minutes.

Openthecansofbeans,rinseanddrainthembeforestirringthemintothesaucealongwiththespinach,ifyou’reusingit.

Oncethepastaisready,stirthesauceinanddrizzletheoliveoiloverthetop.

Toptip

Tryaddinganyveggiesthatyouhaveinyourfridgetothispasta—thingslikegratedcarrot,slicesofzucchiniandsautéedmushrooms.It’sagreatwaytouseupanyleftoveringredients.

SWEETPOTATOWEDGES

Thesesweetpotatowedgesareoneofmymostlovedrecipesfromtheblogandoneofmypersonalfavoritestoo.I’vemadethemhundredsoftimesandthey’realwayssopopular.Iservetheseasasidedishwithjustabouteverything,butIespeciallylovethemdunkedintomyClassicGuacamole.

Serves4

3largesweetpotatoes

oliveoil

1heapingtablespoongroundcinnamon

1heapingtablespoonpaprika

12sprigsoffreshrosemary

Slicethesweetpotatoesintothickwedges.Placetheseonabakingsheetanddrizzleagenerousamountofoliveoiloverthem.Thensprinklethecinnamon,paprikaandsaltoverthemandstirwellsothatallthepotatoesarecoveredwithseasoning.

Laythesprigsofrosemaryontopofthepotatoes.Finally,bakethemforaboutanhour,turningthemoveronceortwiceduringthistime.Youwantthemtocookuntilthey’reperfectlysoftandtender.

PERFECTROASTPOTATOES

There’ssomethingsocomfortingandwarmingaboutroastpotatoes.They’reoneofthebestpick-me-upfoodswhenyou’rehavingabadday—kindoflikeanediblehug!Thesepotatoesareseasonedwithsprigsoffreshrosemaryandthymesothattheherbscansinkintothepotatoesastheyroast,ensuringthateverybitehasmaximumflavor!IloveservingthemwithmyQuinoaandTurmericFrittersandthey’realsodeliciouschoppedupandstirredintosoupinsteadofcroutons.

Serves4

about12mediumpotatoes(about3pounds),likerussets

oliveoil

saltandpepper

12sprigsoffreshthyme

12sprigsoffreshrosemary

Peelthepotatoes,thenslicetheminhalf.

Placethepotatoesinasaucepanofcoldwaterandbringthemtotheboil.

Oncethey’vereachedtheboil,letthemcookforacoupleofminutesbeforeremovingthemfromtheheatanddrainingthem.

Next,placethemonabakingsheetwithagenerousamountofoliveoil,saltandpepperandplacetheherbsontopofthem.

Leavethemtocookforaboutanhour,turningthemonceortwiceduringthistimetoensuretheycookevenly.

SPICYSALSA

Salsaisanotherreallyeasydishthatautomaticallyaddsflavortoameal.Plusit’saveryinexpensivedish.IlovepilinglotsofsalsaandguacamoleintoaChickpeaFlourWrapwithsomesweetcorn,arugulaleavesandblackbeans:itmakestheperfectsummermeal.

Makes1bowl

4tomatoes

1jalapeñopepper

handfuloffreshcilantrosprigs

juiceof1lime

sprinklingofchiliflakes

saltandpepper

Cutthetomatoesintoverysmallcubes.

Slicethejalapeñoinhalf,removealltheseeds,thendice.

Removethecilantroleavesfromthestem,thenchoptheleavesfinely(Ifinditeasiesttoputthecilantroinamugandchopitwithscissors).

Placethechoppedtomatoes,jalapeñoandcilantrointoabowl,thensqueezethelimejuiceinandaddtheoliveoil,chiliflakes,saltandpepper.

Stirwellbeforeserving.

PANCONTOMATE

Thisismybrother’sfavoritebreakfastdish.He’sbeenmakingitforusforyearsandit’sjusttoogoodnottosharewithyou!It’sanincrediblysimpledishthatfocusesontheindividualflavorsofeachingredient—sousethefreshestandbesttomatoesyoucanfind.It’straditionallyservedovertoast,butit’salsoanamazingsauceforpastaorrice,andI’malsoahugefanofpouringitovermyQuinoaandTurmericFritters.

Serves4

40cherrytomatoes(about11/2pounds)

6clovesofgarlic

saltandpepper

bread,toserve(IusemySuperfoodBread)

Chopthetomatoesintoquarters,placingthemintoasaucepan.

Peelandcrushthegarlicandaddthattothesaucepanalongwiththeoliveoil,saltandpepper.

Cookthetomatoesfor20minutes.Forthefirst5minutesuseahighheat,thenallowthemtosimmerforthenext15,stirringthepaneveryfewminutesuntilthetomatoesareniceandthick.

Spreadthetomatoesoverslicesofbreadandenjoy!

Tostore,allowthetomatoestocoolbeforeplacingtheminanairtightcontainerinthefridge.They’lllastafewdayslikethis.

CUCUMBERANDAVOCADOROLLS

Thesecucumberandavocadorollsmakethebestappetizersorsnacks.They’reunbelievablysimpletoputtogetherandonlyreallyrequirethreemainingredients—cucumbers,avocadosandlimes—allofwhichareeasytofindanywhere.They’realsoagreatpicnicfoodinthesummerasthey’reveryrefreshingthankstothejuicylimeandcoolstripsofcucumber.

Makesabout30rolls

2cucumbers

2avocados

juiceof2limes

saltandpepper

Useapotatopeelertopeelthegreenskinoffthecucumberanddiscard.Peelthickstripsofcucumberlengthwise,startingwithonesideandthentheother.Youwanttoavoidtheverymiddleofthecucumberasit’stooflimsytoholdtherolls.

Oncebothcucumbershavebeenpeeled,rolleachsliceintoatightcircle(thetightertheyare,thebettertheystaytogether).

Slicetheavocadosintosmallcubesandfillthecenterofeachrollwithavocado(again,thefullerandmorecompactitis,thebetteritholdstogether).

Oncealltherollshavebeenmade,drizzlethelimejuiceandoliveoiloverthetopofthemandsprinkleonthesaltandpepper.

Toptip

YoucanalsotryaddingsomeofmyClassicHummusinsteadofavocadosinsomeoftherolls,ifyouwanttwodifferentoptions.

CARROT,ORANGEANDCASHEWSALAD

I’mnotnormallyafanoffruitinsalads,butitreallyworkshereastheorangepiecesaresautéedwithdatesyrupandcumin,whichtotallychangestheirtextureandtaste.Theylosetheiracidityandbecomesoftenoughtoblendperfectlywiththeotheringredients.Thesaladisthendressedwithorangejuicetooanditallhasawonderfullysweetflavor.

Serves4

4carrots

11/4cupsraisins

5oranges

1teaspoongroundcumin

2teaspoonsdateormaplesyrup

11/2cupscashews(about7ounces)

1cuppittedolives

saltandpepper

Peeltheoutsideofthecarrotsanddiscardthatpeel.Thenpeeltherestofthecarrotsintothinsliversandplacetheseinalargebowl.

Next,puttheraisinsintoabowlofboilingwaterandletthemsoakwhileeverythingelseisprepared.Thismakesthemmuchplumperandjuicier.

Peelfouroftheoranges,takingthepithoffaswell.

Choptheinsideoftheorangesintobite-sizesegmentsandplacetheseintoasaucepanwiththecuminanddateormaplesyrup—theydon’tneedanyoilastheyhavetheirownjuice.

Sautétheorangesonamediumheatforabout5minutes,untilthey’rereallyniceandsoft.Thenpourthem,andallthejuicesinthepan,overthecarrots.

Nowplacethecashewsintothesamepan,sothattheycansoakuptheorangeflavor,andcookthemonamediumheatforabout3minutesuntiltheygoslightlybrown,thenaddthesetothesaladtoo.

Squeezethejuiceofthefifthorangeontothesaladandmixintheolives.Draintheraisinsandstirthemintoowithsomesaltandpepperbeforeserving.

Toptip

Asyoupeelthecarrots,twisteachoneasyougosothatthestripsstaythin.Ifyoupeelfromonlyoneplace,thenthestripswillbeverywide.

BEETCARPACCIO

Thisbeetcarpaccioisoneofthemostbeautifuldishesinthebook!Thevibrantpinkstripsofbeetjustlooksoincredibleagainstthegreenleavesofarugula,whilethedressingmakesthewholethingshine.It’smygo-tostarterdishwhenI’mhostingadinner,asitlookssoincredible,andofcourseittastesamazingtoo;plusit’sjustaseasytomakethisforeightortwelvepeopleasitisforfourpeople.

Serves4

2largebeets

1tablespoonapplecidervinegar

handfulofarugula

Startbyroastingthebeetswhole,withtheirskinson,ina425°F(convection375°F)oven.Theywilltakeabout45minutestocook.Youdon’tneedtoaddanyoliveoil.

Afterthistime,takethemoutoftheovenandleavethemononesidetocool.

Oncecool,peeltheskinoffandthenuseapotatopeelertothinlyslicethebeetintocarpacciostrips.

Laythestripsacrossaplate.

Next,mixtogetherthemaplesyrup,oliveoilandapplecidervinegarinamugbeforedrizzlingitacrossthecarpaccio.

It’snicetoletitmarinateandsoftenforabout10minutesbeforeserving,sothattheflavorssoakinandthebeetstripssoftenalittlemore.

Finally,sprinklesomesaltoverthetopandthenaddahandfulofarugulawithalittlemoreoliveoil.

Toptip

Ifit’scold,trylayingthecarpacciostripsoverabedofhot,sautéedspinachinsteadofarugulaforamorewarmingmeal.

CLASSICSTIR-FRY

Thisstir-fryisoneofmyfavoritequickdinnerssinceit’ssoeasytomakeyetisincrediblyrichinflavorsandtextures.Myfavoritethingaboutitistherichdressingmadeoftahini,tamariandlemon—itcoatsalltheveggiesingoodnessandmakesthemsingwithflavor!Eachservingofthisgivesyoufiveawesomeportionsofveggiestoo,soyou’llbedoingamazingthingsforyourbodywhileenjoyingeverybite.

easiestweekdaysupper

Serves4

4carrots

16stalksbroccolini

coconutoil

1-inchsliceofredcabbage

24creminimushrooms

2redpeppers

4servingsofnoodles(about10ounces)(Ilikebuckwheat)

1bagofspinach(about8ounces)

3tablespoonstamari

3tablespoonstahini

juiceof3lemons

3tablespoonsdriedmixedherbs

Startbypeelingthecarrots,thenslicethemintothinroundpieces.Next,chopthebroccolinistalksintoroughlythreeequalsegments.

Placethecarrotslicesandbroccoliniintoalargewokorfryingpanwith2tablespoonscoconutoilandbegincookingovermediumtohighheat.

Oncetheyarecooking,slicethecabbageintothinthreads,themushroomsintoroughquartersandtheredpepperintosmallcubes.Thenplacethemintothefryingpantocookwiththecarrotandbroccolini.

Putthenoodlesontocook,followingtheinstructionsonthepackage.

Oncethenoodlesarenearlycooked,stirthespinachintothestir-fryalongwiththetamari,tahini,lemonjuice,herbsandsalt.Drainthenoodlesandfinallystirthemintotheveggiesbeforeservingandenjoying!

Toptip

Ifyoudon’thaveanynoodles,tryusingmyClassicMashedPotatorecipeintheirplace—it’ssodelicious.Alltheveggiesinthiscanbesubstitutedforsomethingelsetoo,dependingonwhatyouhaveavailable.

ROASTEDSQUASH,OLIVE,AVOCADOANDARUGULASALAD

Thisisawonderfullysimplesalad,butit’sfullofflavorsfromthepaprika-infusedsquashcubes,thesaltyolives,creamyavocadoandpepperyarugula.It’sthenalldressedwithatamariandapplecidervinegardressing,whichreallybringsittolife.

Serves4

oliveoil

saltandpepper

1tablespoonpaprika

1tablespoondriedmixedherbs,suchasherbesdeProvence

5ouncesofarugula

1cuppittedolives

2avocados

Forthedressing

1tablespoontamari

saltandpepper

Peelthebutternutsquash,thensliceitintosmallbite-sizepieces.

Placethepiecesonabakingsheetanddrizzlethemwitholiveoil,saltandpepper,plusthepaparikaanddriedherbs,mixingeverythingwelltoensureit’sallseasoned.

Bakethesquashforabout40minutes.Onceit’sniceandsoft,leaveittoonesidetocool.

Forthedressing

Makethedressingbymixingalltheingredientstogetherwithalittlesaltandpepper,totaste.

Mixthearugulawiththedressingandolives,beforecuttingtheavocadosintosmallcubesandaddingthemtothesaladwiththesquashonceit’scool.

Toptip

Youcanmakethisasawarmsaladinthewinterbyreplacingthearugulawithsteamedspinach.

“Youhavehelpedmehealmyselfandmakepeacewithfoodandwithmybody.”—Sophie

BROCCOLIANDAVOCADOSALAD

Thissaladisafavoriterecipefromtheblog.Thebeautyofitreallyliesinitsperfectsimplicity;it’ssuchanuncomplicateddish,soalltheindividualflavorsandtexturesreallyshinethrough.Ilovehowtheavocadomeltsagainsttheever-so-slightlycrunchybroccoliandfreshcilantroleaves,whilethetahini,limeandtamaridressingaddsawonderfultangytouch.Thisishealthyeatingatitsbest:simple,delicious,quickandinexpensive.IlovethisservedwithhomemadeClassicHummusandsomeSweetPotatoWedges.

Serves4

Forthesalad

11/2headsofbroccoli

3ripeavocados

handfuloffreshcilantro

Forthedressing

juiceof3limes

2tablespoonstahini

2teaspoonstamari

2teaspoonshoneyormaplesyrup

Forthesalad

Startbyslicingthebroccoliintosmallbite-sizepieces.Thensteamtheseinasteamerforabout7minutes,untilcookedbutalittlecrunchy.Ifyoudon’thaveasteamer,youcanboilthebroccoli.Placetoonesidetocool.

Slicetheavocadosinhalf,peeltheirskinawayandremovetheirpits.Thenslicethefleshintosmallcubes.

Chopthecilantrointotinypiecesandmixwiththeavocadoandbroccoliinasaladbowl.

Forthedressing

Squeezethelimesintoamugandaddthetahini,tamari,oliveoil,honeyormaplesyrupandasprinklingofsalt.Stirthedressingwellanddrizzleitoverthesalad.

STUFFEDCREMINIMUSHROOMS

I’vetriedstuffedPortobellomushroomssomanytimes,buttheyalwaysthrowupthesameissue—waytoomuchwater!Everytimeyoubakethem,theyoozesomuchwaterthatthestuffinggetsfiltereddownandit’sgood,butit’snotamazing.SoItriedusingcreminimushroomsonedayanditinstantlysolvedallmyproblems,theyholdtogetherperfectlysotheylookbeautifulandtastesomuchbetter.Myfavoritethingaboutthisdish,though,isthewaythatthesun-driedtomatoandpinenutstuffingmeltsintothemushroomsastheybake.It’sdivine!IloveservingthemwithmyCarrot,OrangeandCashewSaladorasideofpotatoes,eitherabowlofClassicMashedPotatoorlotsofSweetPotatoWedges.

Serves4

12creminimushrooms

bighandfuloffreshbasil

3/4cuppinenuts(about31/2ounces)

2tablespoonstahini

juiceof1lime

saltandpepper

Removethestemsofthemushroomsandplacethemushroomcapsonabakingsheet.

Cutupthesun-driedtomatoesandbasil,thenmixthemwiththepinenuts,tahini,limejuice,saltandpepper.

Stuffthemixintothemushroomcaps,sprinklinganyleftovermixaroundthemushroomsonthesheettobake.

Placethemushroomsintheovenandbakefor15–20minutes,untilthemushroomsaresoftanddelicious.

Toptip

Tryusingthesun-driedtomatomixasapastasauceinsteadofinthemushrooms—it’ssodelicious!

MARINATEDKALESALAD

ThiskalesaladhasaverysimilardressingtotheBroccoliandAvocadoSaladandit’sanotherfavorite.Iknowrawkaledoesn’tsoundthatappetizing,butthisisanotherrecipewhereyoujusthavetotrustmeandtryit!ThedressingreallydoesamazingthingstothekaleleavesandI’veyettofindasinglepersonwhodoesn’tfallinlovewithkaleaftertheytrythis!It’sagreatsidedishforalmostanything.IespeciallyloveitwithmyEasyRoastVeggies.

Serves4

bigbagofkale(8or9ounces)

juiceof2limes

4tablespoonstahini

3tablespoonstamari

saltandpepper

2/3cuppomegranateseeds

Tearthekaleleavesofftheirstemsintoasaladbowl.

Addthelimejuicetothebowlalongwiththetahini,tamariandoliveoil.

Useyourhandstofirmlymassagethekalewiththedressingandalittlesaltandpepper,reallyworkingitintoeachleaf.Afteracoupleofminutesyoushouldfeelthekalewiltandsoften.

Atthispoint,addthepomegranateseeds.

Toptip

Trybulkingoutthissaladbyaddingsomeroastedveggies,likesweetpotatoes,eggplantorcarrots.Youcanalsoaddavocadoforaninstanthitofcreamydeliciousness,orsomepumpkinorsunflower

seedsforaprotein-richcrunch.

WARMWINTERSALAD

ThissaladwasoneofthefirstrecipesIcreatedforthebookandI’vebeencomingbacktoittimeandtimeagaineversince.Ijustlovethemixofflavorsandtextureshere,fromthewiltedspinachandroastedeggplanttothecrunchypinenuts,sweetsun-driedtomatoesandcreamytahinisauce.It’saprettyfillingdish,butifyou’refeelingreallyhungry,thentryservingitwithsomebrownriceorquinoawithalittlelemondrizzledover.It’soneofmyfavoritemealstomakeforfriendswhenI’mafteraneasykitchensupperandit’salwayssuchawinner.

Serves4

4smalleggplants(about5ounceseach)

oliveoil

1tablespoondriedmixedherbs(IloveherbesdeProvence)

saltandpepper

2bagsofspinach(about8ounceseach)

4tablespoonstahini

juiceof1lime

3/4cuppinenuts(about31/2ounces)

Slicetheeggplantintothinstripsabout1/4inchthick.

Placethestripsonabakingsheetwithagenerousamountofoliveoil,thedriedherbs,saltandpepper.

Bakefor20minutes.

About5minutesbeforetheeggplantisdone,placethespinachintoalargefryingpanwithalittleoliveoil,saltandpepperandallowittowilt.Onceit’swilted,addthetahini,limejuiceandsun-driedtomatoes.

Inaseparatepan,toastthepinenutsforaminuteor2,beingsurenottoletthemburn—theydon’tneedanyoiltocookastheycontainenoughoftheirownoil.

Addtheeggplantandpinenutstothespinachpanandmixwellbeforeserving.

Toptip

Watchoutfortheingredientsinsomesun-driedtomatoes—theycanoftencontainlotsofsugarsandpreservatives.Ifyoucanonlyfindthose,thenrinsetheminboilingwaterbeforeusingthem.

VEGGIELASAGNE

Growingup,lasagnewasmyfavoritemeal.Ijustcouldn’tgetenoughofitandit’soneofthefoodsthatImissedthemostwhenIchangedmydiet,soIwasunbelievablyexcitedwhenIcreatedthisrecipeforveggielasagne.Thecheeselayerismadeoutofbutternutsquashandcoconutmilk.Itmightnotsoundthatexciting,butittastesabsolutelyheavenly!Itfreezesbeautifully,somakedoubleandfreezehalf.

Serves4

2largebutternutsquash(about2poundseach)

4dozencherrytomatoes,halved

4redpeppers,cutintosmallbite-sizepieces

oliveoil

1poundwhitemushrooms,thinlysliced

8lasagnesheets(Iusebrownricelasagne)

halfa13.5-ouncecancoconutmilk

saltandpepper

Peelthesquashandcutthemintosmallpieces,thensteamthesefor20minutesuntilthey’rereallysoftandtender.

Sautéthegarlicinasaucepanwiththetomatoes,peppersandsomeoliveoilonalowheat.

Addthemushroomstothepantocookforabout10minutes.Atthispoint,takethepanofftheheatandleaveittooneside.

Whileeverythingiscooking,precookthelasagnesheetsbyplacingtheminapanofboilingwater,withalittleoliveoiltostopthemstickingtogether,for10minutes(checkthebackofyourpastapacketfordetailsthough,asthesecanvaryandsomedon’tneedprecooking).

Oncethesquashhasfinishedsteaming,addittoafoodprocessorwiththecoconutmilkandsomesaltandpepper.Blenduntilsmoothandcreamy.

Finally,assemblethelasagne!Placealayerofmushroomsandtomatoesonthebottomofabakingdish,thenaddalayerofthesquashpurée,alayerofpasta,asecondlayerofmushroomsandtomatoes,asecondlayerofpastaandfinallyasecondlayerofsquashpurée.Coverthetopofthebakingdishinfoilandbakeforabout15minutes,thenuncoverandbakefor5minutesmore,untilgoldenbrown.

CAULIFLOWERANDPOTATOCURRY

Thiscurryhassomuchflavor.Youcanreallytastethewiderangeofspicesineachbite,whichIlove,fromtheturmerictothecumin,mustardseeds,ginger,garlicandjalapeño.Together,allthesespicesmakethepotatoesandcauliflowertasteunbelievable.Thisisareallysimpledishtomaketooandit’sagreatmealtoservetolotsofpeopleasthere’sminimalchoppinginvolved!

Serves4

about24Charlottepotatoes(about3pounds)

1headofcauliflower

three14.5-ouncecansoftomatoes

one13.5-ouncecanofcoconutmilk

3tablespoonsmustardseeds

3tablespoonsgroundturmeric

3tablespoonsgroundcumin

3tablespoonsgroundginger

saltandpepper

2jalapeñopeppers

oliveoil

1bagofspinach(8ounces)

brownrice,toserve

Startbyboilingthepotatoesfor15minutes,untiltheysoften.After15minutes,drainthepotatoesandleavethemtoonesidetocool.

Oncethepotatoesarecool,chopthemintoquartersorsixths,dependingontheirsize;theyshouldbebigbite-sizechunks.

Cutthecauliflowerintochunksandplaceitallinadeepsaucepanwiththepotatoes,tomatoesandcoconutmilkandbegintoheatgently.

Next,putthegarlicintoafryingpanalongwiththemustardseeds,turmeric,cumin,ginger,saltandpepper.Thenchopthejalapeñopeppersintotinypieces,discardingtheirseedsandplacingthepiecesintothefryingpan.Covereverythinginagenerousamountofoliveoilandcookoverhighheatforacoupleofminutesuntilthemustardseedsbegintopop.Atthispoint,poureverythingintothepotatoandcauliflowerpan.

Putthelidonthepanandallowittosimmerfor45minutestoanhour,untilthepotatoesareniceandsoft.Atthispoint,stirinthespinachandallowittowiltbeforeservingonabedofbrownrice.

BROCCOLIWITHATAHINIDRESSING

Thisisoneofmyfavoritesidedishesasit’ssoeasytomakeandgoeswithjustabouteverything.Thebroccoliislightlysteamed,thenit’scoveredinacreamytahinidressingandtoppedwithtoastedcashews,sothateachbiteisburstingwithtextureandflavor.

Serves4asaside

1poundbroccoli

2tablespoonstahini

2tablespoonsoliveoil,plusextraforthecashews

2teaspoonshoney

11/2cupscashews(about7ounces)

Steamthebroccoliforabout7minutes,sothatit’snicelycookedbutstillalittlecrunchy.

Whileitsteams,stirthetahini,oliveoilandhoneytogetherinamuguntilsmoothandcreamy.

Crushthecashewsbypulsingtheminafoodprocessorforshort3–5secondblasts.Oncetheyarecrushed,placetheminafryingpanwithalittleoliveoilandcookforacoupleofminutesuntiltheyarecrunchy.

Placethecookedbroccolionaservingplate,drizzleitwiththetahinidressingandfinallysprinklethecashewsonthetop.

CLASSICGUACAMOLE

Guacamole,likehummus,istheeasiestdiptomakeyourself,soyoureallydon’tneedtobuytheprocessedversionsinsupermarkets.It’sareallyeasythingtoservefriendsasasnack,eitherwithcrudités,flaxcrispsorricecakes,andIalsopairitwithmyMarinatedKaleSaladorWarmWinterSalad.

Makes1largebowl

4ripeavocados

6cherrytomatoes(about5ounces)

1largejalapeñopepper

handfulofcilantro,finelychopped

optional:Idon’tlovegarlicandonionsinmyguacamole,butifyoudo,thenpleaseaddthesein

juiceof3limes

saltandpepper

Firstcuttheavocadosinhalfandscoopouttheirflesh,placingitintoabowl.Useaforktomashthem.

Chopthetomatoesandthejalapeñopepperintotinypieces(discardtheseedsofthepepper).Stireverythingintothemashedavocadowiththelimejuice,saltandpepper.

ZUCCHININOODLESWITHAVOCADOPESTO

Thisisoneofmyfavoritespeedyweekdaysuppers.Ittakesonlytenminutesandrequiresalmostnochopping.Zucchininoodlesarethebestpastareplacement,astheyhavetheexactsametexture,butthey’realittlelighterandpackedfullofvitamins.Theytasteincredibletossedinthismintyavocadoandbrazilnutsaucewithaheapofsautéedmushroomsonthetop.

Serves4

Forthenoodles

4zucchini

24creminimushrooms

oliveoil

Fortheavocadopesto

4avocados

largehandfuloffreshmintleaves

juiceof4limes

saltandpepper

Forthenoodles

Startbymakingthezucchininoodlesbysimplyputtingthezucchinithroughyourspiralizer.Placethenoodlestoonesideandbeginthemushrooms.

Cutthemushroomsintothinslices,drizzlethemwitholiveoil,andthengentlyheattheminalargefryingpanforabout5minutes,untilthey’reniceandsoft.

Fortheavocadopesto

Whilethemushroomscook,placethebrazilnutsinafoodprocessorandblendforaminuteor2,untilthey’retotallycrushed.Thenaddintheavocadoflesh,oliveoil,mintleaves,limejuiceandasprinklingofsaltandpepperandblendagain.

Eithermixthenoodlesandsaucetogetherinabowlrawandthenaddthemushrooms,oraddthesauceandnoodlestothemushroomsinthefryingpanandgentlyheatforacoupleofminutestowarmthedishupandsoftenthenoodlesalittle.

SWEETPOTATOPANCAKES

Thesesweetpotatopancakescontainonlyfiveingredients—allofwhicharegreatforyou.Sweetpotatoholdsthepancakestogether,whilealsoaddingagreatflavor.IloveservingthesewithmyStrawberryJam,alittleApplePuréeandsomefreshfruit.

myfavoritebreakfast

Makes12pancakes

1smallsweetpotato(about7ounces)

3/4cupplus2tablespoonsoatmilk

2tablespoonshoney

Peelthesweetpotato,discardtheskinandchoptherestofthepotatointosmallpieces.

Eithersteamorboilthesweetpotatopiecesforabout10minutes,untilthey’rereallysoft.

Thenplacethemintoablenderwiththeoatmilk,flour,honeyandcinnamonandblendfor30secondsorsountilthemixistotallysmooth.

Placeanonstickfryingpanonthestoveandgreaseitwithcoconutoil,thenallowittogetreallyhotbeforeplacingabout2tablespoonsofbatterinit.

Useaspoontoshapethebatterintoacircleandthenallowittocookfor2–3minutes,untilthetopofitnolongerlookslikerunnybatterandisstartingtofirm.Flipthepancakeoverandallowittocookontheotherside.

Continueuntilyou’veusedupallthebatter.

Toptip

Makesurethatyoucookthefirstsideforlongenough.It’stoughtobepatient,butifyou’renot,theywon’tflipproperly.

BEETCHOCOLATECAKEwithCoconutFrosting

Iknowit’sstrangetoputveggiesintoadessert,buthereitcreatessomethingveryspecialasthecakehasaslightlyearthytastethatcontrastssoperfectlywiththecoconuticing.Eachbiteiswonderfullyrichanddecadent,yetfullofgoodness.IlovethisservedwithsomeofmyBananaIceCream.

Makes1cake(12slices)

Forthecake

1largebeet(about8ounces)

11/2cupsapplepurée

11/4cupsmaplesyrup

pinchofsalt

Forthefrosting

31/2ouncescoconutcream

1tablespoonrawcacaopowder

Forthecake

Usingasteamer,steamthebeetwhole(withitsskinson)foraboutanhour,untilit’sverysoft.Ifyoudon’thaveasteamer,youcanboilthebeet.Thentakeitoutofthesteamerandallowittocool.

Oncethebeetiscool,peelitsskinoffandchopoffthehead.

Cutupthefleshofthebeet,placeitintoafoodprocessorandblenduntilasmoothpuréeforms.

Addthepuréetoamixingbowlwithalltheothercakeingredientsandmixwelluntilperfectlysmoothandcreamy.

Greasean8-to10-inchroundcakepanwithcoconutoil,thenpourinthemixandbakeforabout20minutes,untilyoucanpullaknifeoutofthecentertotallyclean.

Forthefrosting

Asthecakecools,maketheicing.Simplyplacethecoconutcreaminabowlormugwith3tablespoonsboilingwaterandstiruntilit’stotallymelted.Addthistoablenderwiththealmondbutter,maplesyrupandcacaoandblenduntilsmooth.

Pourtheicingoverthecakeandserve!

Toptip

Trymakingthiscakeasbrownies.They’reamazing!

SWEETPOTATOBROWNIES

Thesebrownieshaveconsistentlybeenthemostpopularrecipeonmyblog.They’vehadmorethandoublethenumberofhitsofthenextmostpopularrecipeandI’veseenthousandsofmyreaders’photographsofthemonInstagram!There’sagoodreasonforallthislove,though—thebrowniesaredivine.Iknowitsoundsstrangetoputvegetablesintosweetdishes,butsweetpotatoestastemorelikedessertanywayandtheycreatethegooiestconsistency!

gooeybitesofheaven

Makes10–12brownies

2medium-largesweetpotatoes(about10ounceseach)

3/4cupplus2tablespoonsgroundalmonds(about3ounces)

3/4cupplus1tablespoonbuckwheatorbrownriceflour(about31/2ounces)

pinchofsalt

Peelthesweetpotatoes.Cutthemintochunksandplaceintoasteamerforabout20minutes,untiltheybecomereallysoft.

Oncetheyareperfectlysoftandbeginningtofallapart,removethemandaddthemtoafoodprocessorwiththedates.Blenduntilasmooth,creamymixforms.

Puttheremainingingredientsintoabowlbeforemixinginthesweetpotatoanddatecombination.Stirwell.

Placethemixintoaparchmentpaper–linedbakingdishandcookfor20–30minutes,untilyoucanpiercethebrowniecakewithaforkandbringitoutdry.Removethedishfromtheovenandallowittocoolforabout10minutes.Thisisreallyimportant,asthebrowniesneedthistimetosticktogether!

Toptip

Ifyoudon’thaveanyrawcacaopowder,thenyoucanuseconventionalcocoapowder,butyou’llneedtoatleastdoublethequantity.

EASYAVOCADOCHOCOLATEMOUSSE

Theselittlechocolatemoussesareoneofthebestspeedysnacksordesserts.There’snocookingorchoppinginvolvedeither,sotheygofromfridgetoplateinlessthanfiveminutes!Thesecretingredienthereisavocado,whichgivesthemthethick,decadentlycreamyfeel.Theavocadoflavortotallydisappears,though,undertherichchocolateflavorsofthecacao,thenuttyalmondbutter,thesweetbananaandthecaramel-likedates.

Serves4

2ripeavocados

4reallyripebananas,peeled

5heapedteaspoonsrawcacaopowder

optional:drizzleofmaplesyrup

optional:sprinkleofchiaseeds

Slicetheavocadosinhalf,peeltheirskinawayandremovetheirpits.Thenplacethefleshintoafoodprocessor.

Addalltheremainingingredientstothefoodprocessorwithasplashofwaterandthemaplesyrup,ifusing,thenblendintoasmooth,deliciousmixture.Dividethemixtureamong4ramekinsorlittleglassesandsprinklewiththechiaseeds,ifusing.

Keepchilledinthefridgeuntilyou’rereadytoeat.

CLASSICCARROTCAKEwithCaramelFrosting

Thisdouble-layeredcarrotcakewithacreamycaramel-likeicingisprettyspecial.Oneofthereallynicethingsaboutitisthatthecakeisverylight,soyoufeelincrediblyenergizedafterenjoyingit,whichIlove—althoughitdoesmeanthatyou’llbetemptedtoeatfourorfiveslicesinarow!

Makes1cake(12slices)

Forthecake

21/2cupsbrownriceorbuckwheatflour(about14ounces)

1/3cupraisins

2slicesofpineapple(about8ounces)

11/4cupsalmondmilk

2/3cupmaplesyrup

3carrots(about8ounces)

Forthefrosting

3largebananas,peeled(about12ounces)

1tablespooncoconutoil

Forthecake

Pourthebrownriceorbuckwheatflourintoamixingbowlwiththegroundalmonds,chiaseedsandraisins.

Placethepineapple,almondmilkandmaplesyrupintoablenderandblenduntilsmooth.Onceit’stotallysmooth,pourthemixintothemixingbowlwiththedryingredients.

Next,peelandgratethecarrotsusingthefinesideofaboxgrater.Stirthecarrotintothemixingbowlandensurethatit’sallthoroughlymixedsothatitformsasmoothbatter.

Greasetwo9-inchcakepanswithcoconutoilandevenlypourthemixtureintoboth.

Bakeforabout30minutes,untilthetopsturnagoldenbrown.

Oncethecakesarecooked,removethemfromtheovenandleavethemtocoolforabout10minutesonacoolingrack(thisisreallyimportantasthecakefinishessettingatthispoint).

Forthefrosting

Asthecakecools,maketheicing.Placeeverythingintoablenderwith4tablespoonswaterandblenduntilasmooth,creamymixforms.

Oncethecakeshavecooled,dividetheicingbetweenthetwocakesandthenicethetopsandplaceonecakeontopoftheother.

FRUITnature’scandy

BAKEDAPPLESWITHCOCONUTCREAM

WAFFLES

SIMPLEMANGOANDCASHEWMOUSSE

BLUEBERRYMUFFINS

STRAWBERRYJAM

DATEPURÉE

APPLEANDBLACKBERRYCRUMBLE

BAKEDBANANASSTUFFEDWITHMELTEDDARKCHOCOLATE

BERRYCHEESECAKE

BANOFFEEPIE

KEYLIMEPIE

BANANA,BERRYANDCARAMELICECREAM

ICEPOPS

“Youtaughtmehowtoliveaplant-basedandhealthylifestyleandmostofallthateatinghealthycanbefun!Ihonestlycannotexpressmygratitudeathowyouhavehelpedchangemylife.Thankyouforhelpingmerealize

mypotentialandforinspiringme!”—Connie

Fruitreallyisnature’scandy—sowonderfullybright,vibrantandsweet.Ireallydon’tthinkthereisanythingmorebeautifulthanabowlofrainbow-coloredfruit.Asyouknow,however,Ididn’tusedtolikefruit.Itwasprimarilyatexturethingforme,soItaughtmyselftoloveitbyusingfruitininventivewayssothatIdidn’trealizeitwasthere!

Irealizethismightsoundverystrange,butdoingthisachievedtwoawesomethings.First,andmost important, it taughtmethat fruit isactuallydelicious.Second,andmostexciting, itshowedme that fruit was actually incredibly versatile and could be used in lots of ways that I’d neverthoughtofbefore—mainlytomakeseeminglyveryunhealthythingsintoincrediblehealthyones!Imean,whoknewthatifyoufrozeslicedbananasandthenblendedthem,thattheywouldmakeicecream,orthatyoucouldusemashedbananas,datesorapplepuréeinsteadofeggsinbaking?IwasalsoexcitedtodiscoverthatIcouldblendfruitintothemostdeliciousdesserts,sothatIcouldeatfruitwithout realizing it—it’s just so simple. So if you’re not a big fan of fruit, I’d recommendblendingitasawaytostartenjoyingitandgettingmorefruitintoyourdiet.Forinstance,youcando simple things likemixingmangoeswith cashews tomake the silkiest, richest,most decadentmousseever!

Fruitnowliesattheheartofsomanyofmyfavoritedishes,frompuddingstobaking,granolatosmoothies.It’sjustsuchaversatileingredientandonceyougetcreative,youcancomeupwithsomanywonderfulandunexpectedthings.Iuseapplepuréetoaddalittlesweetnesstosavorydishes,fromGiantHashBrowntoFalafel,whileIusedatesyruptoaddsweetnesstomyBakedBeans. Iaddorangestosalads,likemyCarrot,OrangeandCashewSalad,andIaddmangotomydippingsauceformyFreshSpringRolls.Honestly,IneverwouldhavebelievedyoufouryearsagoifyoutoldmethatI’dbeaddingfruittoeverything,butIjustloveitandcan’tgetenoughofit.

Ofcourse,fruitalsotakescenterstageinallmyfavoritesweetdishestoo.Myall-timefavoritedessertsarenowmyBakedApplesstuffedwithraisins,pecansandcoconutsugarandBanana IceCream—bothoftheserecipesfocusprimarilyonfruitandit’sjustamazing.It’ssofuntofindnewways toeatyour favorite foods,asbaking theapplesorpuréeing thebanana totallychange theirnormaltasteandtexture,openingupawholenewworldofdeliciousgoodness.

ThemostexcitingdiscoveryIhadonmyfruitadventure,though,wasdates.NowIknowthatdatesdon’t lookespeciallysexy—afterall, they’resmall,brownandsquishy—but they taste likeheavenandtheyareincredibleincooking.Honestly,Ihavetorationmyselfwiththemsometimesas I could eat hundreds and hundreds—they’re just too delicious.Tome they taste exactly likecaramel, so they’re the perfect addition to any sweet recipe. Not only do they act as a naturalsweetener,theyalsoworktostickalltheingredientstogetherasthey’renaturallysogooey.Icanhearlotsofyouaskingmeaboutthesugarcontentatthispoint!Datesdocontainsugar,it’strue,butit’snaturalsugar,whichjustisn’tthesameasrefinedwhitesugarasitdoesn’tspikeyourbloodsugar or cause inflammatory responses in the body.Plus dates are verygood for your digestivesystemandcontainlotsofgoodnessfromfibertoiron,zinc,magnesium,calciumandawholehostofothervitaminsandminerals.Gettinganabundanceofthesevitaminsandmineralsinyourdietiscrucial as they are essential for all processes in your body, from repairing your muscles andstoppingcrampstokeepingyourbonesstrong,todeliveringoxygentoyourcellsandgivingyoualltheenergyyouneedtolookandfeelyourbest.

Theother thingthat’sreally important tostress is thatwe’reallonlyhuman—nomatterhowhealthyweareor try tobe, it’s totallynormal tocravesweet things,which iswhyI think it’ssoimportanttolearnhowtocookgorgeouslysweet,deliciousthingsthatlookandtasteamazingbutaresecretlyfullofgoodness!WhenIfirststartedeatingthisway,Ihadnoideathatyoucouldmakedessertswithout refinedsugar,glutenorprocessed ingredients,andso for threemonthsIcravedevery kind of chocolate bar and bag of sweets around, because I felt deprived. Eating theDeliciously Ella way just isn’t about deprivation, as you know; it’s about enjoying food, andenjoyingfoodmeansenjoyingsweetthings.That’snottosaythatIthinkyoushouldeatawholeraw cheesecake everyday; itmight be full of healthy ingredients, butmoderation is still a goodthing. However, if you want something sweet, don’t deprive yourself or else you’ll just feelunhappy—andthat’snotwhatwe’reaimingforhere!

Therearelotsofrecipesthatcanbemadeandkeptinthefridgeforwheneveryourbodyasksforsomethingsweet.ThingsliketheAlmondandChiaEnergyBitesandRawBrowniescanbeleftinthefridgeforaroundthreeweeksorfrozenforafewmonths.Theysateallyourcravingsandleaveyoufeelingenergizedandhappy,soyousimplywon’twanttoeatsomuchprocessedstuff.Itrytobakesomethingeveryweektoo,normallysimplethingsliketheSweetPotatoBrowniesor

BlueberryMuffins,sothatIhaveagreatrangeofdeliciousthingstosnackon.However,ifIdon’thavetimetodothis,thenit’samazingtoknowthatIhavetheenergyballsorrawbrownieswaitingformeinthefridge.

Once I startedcooking thisway formy friendsand family, Iwasamazedbyhowmuch theywere enjoying my sweet treats, and how most of the time they didn’t realize that they were“healthy”treatsandwouldfinishtheirplatefulwithinseconds!TakemyversionofBanoffeePie,for example. It really does taste exactly like banoffee pie and you would never know that thebanoffeelayerismadeofjustdates,almondbutter,bananaandalittlewaterinsteadofcondensedmilkandsugar,buttrustme,you’llfeelthedifferenceinyourbody.

Itotallyunderstandifyoudon’tbelievemethatthehealthyversionsofclassicsweetscantasteincredible.Iwouldn’thavebelievediteitherbeforeIchangedthewayIeat,buttrustme,onceyoutry it you’ll be totallywithmeon this one.TheApple andBlackberryCrumble tastes and feelsidenticaltonormalcrumble,butagain,youfeelfantasticaftereatingit—lessbloated,lesslethargicandreallyhealthy.It’salsosogoodforyouthatyoucan(andIoftendo)eatitforbreakfast!

I know sometimes the ingredients in thedessertsmay seema little unconventional—I acceptthat it seemsweird to use avocado in dessert,make ice creamwith just bananas or use cashewsinsteadofcreamcheese.WhatIwouldsayisthatifyou’reaskeptic,thenyoujusthavetobeopen-mindedandforgetwhat’sinit,andtrustmewhenIsaythatit’sdelicious.Forinstance,whenIhavefriendsoverfordinnerandthey’renotsosureaboutthewayIeatandhaven’ttriedanyofmyfoodyet,Idon’ttellthemwhat’sinit,butmakethemtakeafewbites,hearthattheyloveit,andthenrevealthatthechocolatemoussethey’reeatingisinfactbasedalmostentirelyonavocados.They’realmostalwaysshocked,inagoodway!Ifyou’retryingtogetchildrentoeatthesethings,thenthisisagoodtechniqueassometimesifyou’reweirdedoutbyaningredient,itcloudsyourjudgmentoftheactualtasteitself.

Sostarteatinglotsoffruit,asallfruitsarenutritionalpowerhouses,packedwithallthevitamins,minerals,fiberandantioxidantsweneedtolookandfeelbeautiful.Ihopethatalltherecipesyousee inthischapterwillencourageyoutostartgettingcreativewithyourfruitsothatyoucaneatmuchmoreofit,asinourworldfullofprocessedfood,nature’scandyreallyissuchagift.

Therearetoomanydifferenttypesoffruitstogiveyouabreakdownofallofthem,butIjustwantedtosharea little informationonmyfavoritefruits,whicharetheonesthatyou’llseemostofteninthischapter.

APPLES

Applesareoneof themostversatile fruits; Iuse theminsomanydishes.AsImentionedabove,ApplePuréeisagreatadditiontosweetandsavorydishesasitaddssweetnesswhilealsoworkingto stick the recipe together. I love baked apples too, they’re so tender and delicious—bothmyAppleandBlackberryCrumbleandmyBakedApplesareregularfixturesinmyweeklymeals.

Oneofthebestthingsaboutapplesisthatthey’reagreatsourceoffiber,whichhelpstoregulateyourbloodsugarlevelssothatyoustayhappyandenergeticallday.Allthefiberisalsogreatforsupportingyourdigestive system,keeping itworkingefficiently.Apples arehigh in antioxidantstoo,whicharevital forbeautiful,glowingskin.Tryenjoyingappleslicesdipped intohomemade

Cacao andHazelnut Spread,Date Purée or Almond Butter for an afternoon snack. They’re allgreatoptionsasthey’llfightoffthatfouro’clockenergyslump.

BANANAS

Asachild,bananasweretheonlyfruitI’deat.Ididn’treally likethem,buteveryfewweeksmymumwouldmakemeeatone,soIwouldplayafungamewithmybananawhereI’dcutitintothesmallest possible pieces and then play eeniemeeniemineymowith them, so that it would takeaboutanhourorsotoeatit!FortunatelyI’vemovedonfromthisandnowgobbleupacoupleofbananas every day, either blending them intomy smoothies,mashing them ontomy SuperfoodBreadwithsomeAlmondButterorgettingcreativewiththemtomakeBakedBananasStuffedwithMeltedDarkChocolate.

Likeapples,bananasaregreatbindingagents,sotheyalsoworkasfantasticeggreplacements,whichishowI’veusedtheminrecipeslikemyWafflesormyBerryCheesecake.

Bananasareoneofthebestsourcesofpotassium,whichisanessentialmineralformaintainingnormalbloodpressureandahealthyheart.Theyalsohavewonderfulantacideffects thatprotectyourstomachliningandpreventagainstulcers.Plusbananasareagreatsourceoffiber,which—asI’msureyouknowbynow—isvital foryourdigestivehealthandforkeepingyourbloodsugar,andthereforeyourmood,stable.

BERRIES

Ilovealltypesofberries—blueberries,strawberries,raspberriesandblackberries.Eachonehasitsown delicious flavor and texture, but they all add a sweet, juicy element to whatever you’recooking.IalmostalwaysaddberriestomybreakfastasIlovehowmuchflavorandcolortheygivewhatever I’meating.They’reamazingstirred intomyCreamyCoconutPorridge, scatteredovermySweetPotatoPancakesorblendedintoasmoothie.

Unlikeapplesandbananas,youcan’tuseberriestostickrecipestogether.Infact,theyactuallydo theopposite as theymake the recipemorewatery.So I add thempurely for flavor, as inmyAppleandBlackberryCrumbleormyBerryCheesecake.Themainflavorinbothofthesearetheberries,butalltheotheringredientscreatethestructureandtextures.

Intermsofhealthbenefits,berriesareamazingasthey’repackedwithantioxidants,whicharesoimportantbothforyourhealthandforbeautifyingyourskinandhair,soyou’llbeglowingfromtheinsideout.

MANGOES

I don’t eatmangoes asmuch as I eat bananas, apples and berries, but I absolutely adore them.They’rejustsoincrediblysweet, juicyanddelicious.I loveblendingthemtooastheybecomesoinsanelycreamywhenthey’reblended,asinmySimpleMangoandCashewMousse.

Aswithallfruit,mangoesarepackedwithfiber,sothey’llgiveyougreatenergy.They’realsofull of vitaminA,which is important for eyehealth, aswell as vitaminC,which is crucial for ahealthyimmunesystem.

BAKEDAPPLESwithCoconutCream

ThesebakedappleswerethelastrecipethatIdidforthisbook,buttheymightwellbemyfavorite.Bakingtheappleswithcinnamon,raisins,coconutsugarandpecansmeanstheapplefleshreallyabsorbsalltheincredibleflavorsfromeachingredient,soeverybiteisburstingwithflavor.Theapplesbecomesosoftandtendertoowhenbaked,sotheyreallymeltinyourmouth.Thewholethingisthentoppedwithadrizzleofcoconutcream,whichaddsevenmoreflavorandalovelysmoothtexture.

Serves4

Fortheapples

4redapples(IuseBraeburnapples)

3/4cupraisins

2handfulsofpecans

Forthecoconutcream

31/2ouncescoconutcream

3tablespoonsdateormaplesyrup

Fortheapples

Useanapplecorertotakethecoreoutoftheapplessothatthereisaholefromtoptobottom.

Mixtheraisins,cinnamon,pecansandcoconutsugartogether.

Placetheapplesinabakingdishandstuffthecorewiththeraisinmix,thensprinklealloftheleftovermixaroundtheapples.

Drizzle6tablespoonswaterovertheleftoversaroundtheapples.

Placetheapplesintheovenandallowthemtobakefor30minutes,untilthey’retotallysoft.

Forthecoconutcream

Justbeforetheapplesfinishcooking,makethecoconutcream.

Putthecoconutcreaminablenderwith10tablespoonsboilingwaterandalltheotheringredientsandblenduntilsmooth.

Puteachappleinabowltoservewithascoopoftheraisinmixfromthetray,andthenpourthecoconutcreamovereverything.

Toptip

Ifyoudon’thaveanapplecorer,thencutaroundthecorewithaknifeandscoopoutthecorewithaspoon.

WAFFLES

Everyoneloveswaffles;they’rethehappiestbreakfasttreat!Thesewafflesarefullofgoodnessthatwillreallyenergizeyourmorningandtheystilltasteincredible.IloveeatingthesewithmyDatePurée,alittleStrawberryJamandabigmugofherbaltea.Youwillneedawafflemakertomakethese.

Makes8waffles

3veryripelargebananas(about14ounces)

5cupsoatmilk

5cupsbuckwheatorbrownriceflour(about21ounces)

4tablespoonshoney

Peelthebananasbeforeplacingthemintoafoodprocessorwiththeoatmilk,flourandhoney,thenblenduntilthemixistotallysmooth.

Greaseyourwafflemakerwithcoconutoilandallowittogethotbeforepouringthemixin.

Allowthemixtocookaccordingtoyourwafflemaker’sinstructions.

Toptip

Tryputtinganyleftoverwafflesinthetoasterforaminutebeforeyoueatthem.Itmakesthemextracrispyanddelicious.

SIMPLEMANGOANDCASHEWMOUSSE

Thisisoneoftheeasiestrecipesinmybook.Ittakesjustacoupleofminutestoprepareanditalwaystastesamazing.There’snowaythatitcangowrong,soyoucanguaranteethatwhateveryoudo,you’llhaveagreatdessert!It’ssodelicioustooandhasanespeciallyawesometexture,whichisjustsothickandcreamy.Youcaneatitasitisoryoucanaddtoastednutsorgranolaonthetopforalittlecrunch.

Serves4

4mangoes(about10ounceseach)

halfa12-ouncejarofcashewbutter

Peelthemangoes,thencutthefleshoffthepit.Ilikedoingthiswithabluntknife,asitcanbeprettystickyandslippery!

Placethemangointoablenderorfoodprocessorwiththecashewbutterandthedatesandblenduntilsmoothandcreamy.

Pourthemousseintoglassesandputtheminthefridgeforabout30minutestoset.

Toptip

Youcanturnthismousseintosoft-serveicecreambyslicingthemangoandfreezingitforabout4hoursbeforemakingthedessert.Followthesameinstructionsasabove,butyou’llneedtodoitinafoodprocessor.

BLUEBERRYMUFFINS

Theseblueberrymuffinsareunbelievablysimpletomakeandthey’reagreatsnacktostoreinyourkitchentokeepyouhappyandhealthy.They’renottoosweeteither,soyoucangraboneinthemorningforaspeedybreakfastonthego.

Makes12muffins

31/3cupsbuckwheatorbrownriceflour(about14ounces)

1tablespoongroundcinnamon

11/4cupsalmondmilk

11/4cupsmaplesyrup

3/4cupgroundalmonds(about4ounces)

4cupsfreshblueberries

Pourthebuckwheatorbrownriceflour,cinnamon,almondmilk,maplesyrupandgroundalmondsintoamixingbowl,stirringthemtoformasmoothbatterbeforeaddingtheblueberries.

Greasea12-cupmuffinpanwiththecoconutoil,scoopthemixtureintoitandthenbakeforabout45minutes,untilthetopsbegintoturnagoldenbrown.

STRAWBERRYJAM

Jamreallybrightensupbreakfast,addingsweet,fruitygoodnesstowhateveryou’reeating.IlovespreadingitoverslicesofmySuperfoodBread,layeringitontomySweetPotatoPancakesandWafflesorstirringitintomyCreamyCoconutPorridge.Sadly,moststore-boughtjamsarefullofsugar,whichiswhythisversionissoamazing—allitcontainsisthreetablespoonsofhoney.Themagicingredienthereischiaseeds,whichthickenupthemixture,givingittheperfectjamconsistency.

Makes1largejar

2cupsstrawberries

3tablespoonsthickhoney

Chopthegreenendsoffthestrawberriesandplacethestrawberriesinalargesaucepanwiththehoney,turnontheheatandallowthemtocookforabout5minutesuntilthestrawberriesaresoft.

Mashthestrawberrieswithapotatomasheruntilthemixisquitesmooth.

Addinthechiaseedsandkeepcookingthemixfor20minutes,overlowheat.Stirevery5minutesorso.

Removethepanfromtheheatandplacethejaminabowl.Itwillcontinuetothickenforafewminutesasitcools.

Storethejaminanairtightcontainerinthefridge.Itwillstaydeliciousforaboutaweek.

DATEPURÉE

Datepuréeisoneofthemostdeliciouswaystoaddsweetnesstoyourlife.It’saverynaturalalterativetosugarthatcanbeusedonanythingfrompancakesandwafflestosmoothies,toastandporridge.IliketokeepajarinthefridgesothatIcanaddittomyfood,knowingthatitonlycontainsnaturalgoodness.Italsomakesagreatdipforfruit;trydippingslicesofapplesandstrawberriesintoabowlofthis—I’msureyou’llloveit!

Makes1largejar

20Medjooldates(about14ounces)

optional:1teaspoongroundcinnamon

Pitthedates,thenplacetheminablenderwith2cupswater.

Blendatahighspeedforaminuteor2,untilthemixistotallysmooth—ifyou’reusingcinnamon,thenaddthisnowtoo.

APPLEANDBLACKBERRYCRUMBLE

Crumbleisoneofmyall-timefavoritedesserts—it’sjustdivine.Applesandblackberriesareoneofmybest-lovedcombinationstoo,especiallyastheygothemostperfectpurplecolorwhenbaked!Ilovehowthealmond,oatandmapletoppinginthisrecipesoaksupallthefruitwhenthecrumblebakes,sothateverybiteisjustoozingwithjuicygoodness.Therearehardlyanyingredientsinthis,soyoucanthrowittogetherreallyeasilyand,guesswhat,they’reallamazingforyou!

curlupwithabowlofcrumble

Serves4

Forthetopping

11/3cupsalmonds

21/4cupsoats

3heapingtablespoonscoconutoil

Forthefruitlayer

6redapples

23/4cupsblackberries

1tablespoonmaplesyrup

Forthetopping

Startbymakingthecrumblelayer.Simplyplacethealmondsinafoodprocessorandblendforafewminutesuntilaflourforms,thenaddthisflourtoamixingbowlwiththeoats.

Next,placethecoconutoil,maplesyrupandcinnamoninasaucepanandgentlyheatuntilthecoconuthasmeltedandeverythinghasmixednicely.Pourthisovertheoatandalmondmixtureandstirwelluntilallthedryingredientsarecoatedwiththewetingredients.Leavethisbowltooneside.

Forthefruitlayer

Onceyouhavemadethetopping,peeltheapplesandremovethecores,cuttingtheremainingsectionintosmallpieces.Placetheseinasaucepanwiththeblackberries,maplesyrupandcinnamonandenoughboilingwatertojustcoverthebottomofthepan,probablyaboutaninch’sworth.

Placethelidonthepanandallowittosimmerforabout10minutes,untilthefruitisniceandsoft.Whilethiscooks,preheattheovento400°F(convection350°F).

Oncethefruitissoft,transferittoabakingdishandlayerthetoppingaboveit.Bakefor25–30minutes,untilthetopisnicelybrowned.Serveandenjoy!

Toptip

Tryeatingtheleftoversofthecrumbleforbreakfastwithalittlecoconutyogurtoralmondmilk.

BAKEDBANANASStuffedwithMeltedDarkChocolate

Thesebakedbananaswereoneofmyfavoritefoodsgrowingup.Weusedtostuffthemwithchopped-uppiecesofMarsBarsandalittlegoldensyrup,sonotexactlythesameasthisversion,whichusesdarkchocolate,cinnamonanddates.However,bothtasteequallygood,andthisversionmakesyoufeelamilliontimesbetter,soit’sabsolutelythewinner!

Serves4

4veryripebananas

20ouncesdarkchocolate(Iuserawchocolate,whichusesonlycoconutsugar,butdarkchocolateworkstoo)

Peelandsliceeachbananainhalfwithoutgoingallthewaytothebottom,sothatthey’restillwhole.Placeeachbananaonitsownsheetoffoil,whichneedstobebigenoughtototallywraparounditandsealit.

Sprinklethecinnamonintothesplitofthebananas,sharingitevenlyamongthem.

Cutupthedates,thenputthepiecesontopofthecinnamon.

Finally,breakupthechocolateandspreaditevenlyontopofthedates.

Wrapthefoilaroundeachbananaandbakefor10minutesuntilthechocolatehasmeltedandthebananasaredeliciouslysoft.

BERRYCHEESECAKE

Thisisoneofmymostpopularrecipesontheblog;Ithinkthisispartlybecauseit’ssobeautiful!Thethreelayersreallylookamazingnexttoeachotherand,moreimportant,theytasteincredibletoo.Thebaseisastickydateandalmondbiscuit;themiddleisasmooth,thickblendofsweetcashews,banana,maplesyrupandapplejuice;andthetopisacreamyberrymixwithjuicyblueberriesandstrawberries.

perfection…

Makes12–15slices

Forthebase

2cupsalmonds(about10ounces)

1poundMedjooldates,pitted(about25dates)

Forthemiddlelayer

2overripebananas

3cupscashews(about14ounces)

2/3cupmaplesyrup

scant1/2cuphomemadeapplejuice

Forthetoplayer

1banana

11/3cupsblueberries(about7ounces)

1cupstrawberries(about8ounces)

1tablespoonmaplesyrup

Beforemakingthis,youneedtopeelandslicethe3bananasandfreezetheslicesforatleast3hoursalongwiththeblueberries(packagedfrozenberrieshavetoohighawatercontentandmakethemixtoorunny,soyouneedtofreezeyourown).Youalsoneedtosoakthecashewsforatleast3hoursinabowlofwater.

Forthebase

Onceyou’rereadytostartcooking,beginwiththebase.Placethealmondsintoafoodprocessorandblendforaminuteorsountilthenutsarenicelycrushed.Thenaddthedatesandblendagainuntilastickymixforms.Pressthisintothebaseofa9-inchroundcakepanandplaceinthefreezer.

Forthemiddlelayer

Next,makethemiddlelayerbyputtingalltheingredientsintothefoodprocessorandblendinguntilsmoothandcreamy.Takethebaselayeroutofthefreezerandpourthree-quartersofthismixoveritbeforeputtingthecakebackintothefreezer.Keepthefinalquarterofthemixintheprocessor,asit’sneededforthetoplayer.

Forthetoplayer

Waitabout20minutesforthemiddlelayertosetinthefreezerbeforemakingthethirdlayer.Tomakethis,addalltheingredientstotheblenderwiththeremainingmixfromthemiddlelayer,thenblenduntilsmoothandpouroverthemiddlelayer.

Placethecakebackintothefreezertosetfor2–3hoursbeforeserving.You’llneedtoremovethecakefromthefreezerandallowittowarmupforafewminutesbeforeyouserveit.

BANOFFEEPIE

Noneofuscangetenoughofthispie!Thebestthingaboutitisthatnotonebiteofittasteshealthy;infact,ittastesthetotalopposite—rich,creamy,sweetanddecadent,whichisespeciallylovely,asalltheingredientsaresonourishing.

hardtobelievethisishealthy!

Serves2

Forthefirstlayer

scant3/4cuppecans(about21/2ounces)

2/3cupalmonds(about31/2ounces)

2teaspoonsalmondbutter

2tablespoonsrawhoney(maplesyrupalsoworks)

Forthemiddlelayer

2veryripebananas

Forthetoplayer

1overripebanana,plus1morebananaforlayering

Forthefirstlayer

Startbymakingthebase.Placethenutsinafoodprocessorandblendforaminuteor2,untilacrumblymixforms,thenaddthealmondbutter,honeyanddatesandblendagain.Onceit’sniceandsticky,stopblendingandfillthebottomoftwoglasseswiththenuttygoodness,pressingitdownfirmlywithaspoontoset.

Forthemiddlelayer

Next,makethebananacreamlayerbysimplyplacingthepeeledbananasandalmondbutterintheprocessorandblendinguntilsmooth.Putthisontopofthenuttylayerandplaceinthefreezerfor20minutestoset.

Forthetoplayer

Whilethisfreezes,makethecaramellayerbyplacingthedates,almondbutterandtheoverripebananaintothefoodprocessorwith4tablespoonswaterandblendingagainuntilsmooth.

After20minutes,removetheglassesfromthefreezerandpeelandslicethefinalbananainlayersoverthebananacreambeforeaddingthecaramellayer.Topthecaramellayerwithsomebananaslices.

Toptip

Ilikeservingthisinglassesasindividuallittlepies,butitworksgreatinacakepantooasawholepie.

KEYLIMEPIE

ThisKeylimepieisoneofthemoreadventurousrecipesinthebook,andI’msurethatasyoulookattheingredientslist,you’llbequestioningwhetherornotitreallydoestastegood;you’regoingtohavetotrustmethatitdoes!Theavocadoandcoconutmilktogethermakethedessertinsanelycreamy,whilethelimegivesitafantasticallyfreshflavorandthemaplesyrupaddsdelicioussweetness.

Serves10–12

Forthebase

about30Medjooldates(about1pound5ounces),pitted

Forthefilling

5veryripeavocados

juiceof3limes

1cupmaplesyrup

4tablespoonscoconutmilk(Iusethesolidpartofthemilkinthecan,nottheliquidpart)

1morelime,tograte

Forthebase

Startbymakingthebase.Placethealmondsintoafoodprocessorandblendforaminuteorsountiltheybreakdownintopieces(notasfineasaflourthough).

Addthedatestothefoodprocessorwiththecoconutoilandblendagain,untilthedateshaveallbeencrushedandthemixissticky.

Useaspatulatopressthealmondanddatemixfirmlyintoan8-to10-inchroundcakepan—thebaseshouldbeaboutaninchthickandverycompact.Leavethebasetoonesidewhileyoumakethemiddle.

Forthefilling

Scoopthefleshoutoftheavocados,discardingthepits,andplaceallthefleshintoyourfoodprocessor.Addinthelimejuice,maplesyrupandcoconutmilkandblenduntilthemixistotallysmoothandcreamy.

Pourthemixontothebaseandplacethecakepaninthefreezertosetforaboutanhourandahalf—youwantittobefirmbutnotfrozen!

Onceyou’rereadytoserve,gratethezestoftheremaininglimeoverthetopofthepie.

Toptip

Makesurethatthefleshofyouravocadosisreallygreen.Ifithasbrownspots,thenyourpiewillbealessvibrantgreenandmoreofaswampcolor!

BANANAICECREAM

One-ingredientbananaicecreamisthemostmagicalrecipeI’veevercreated.Honestly,thefirsttimeImadeitIwasdancingaroundmykitchen,literally,singingwithhappinessbecausethisreallydoestasteidenticaltoicecream.Infact,itmayevenbemoredeliciousasithasasmoother,creamiertexture.Iknowit’shardtobelievethatfrozenbananascanmakeicecreamwithoutevenhavingtouseanice-creammaker,buttrustmeonthisone—you’llloveit!Ilovemakingtheclassicversion,butyoucanspiceitupandaddfrozenberriestomakeaberryflavor,ordatesandalmondbuttertomakeacaramelversion.

Serves4

FORTHECLASSICVERSION

8veryripelargebananas(5or6ounceseach)

FORTHEBERRYVERSION

Scant3/4cupfrozenblueberriesormixedfrozenberries

FORTHECARAMELVERSION

Peelthebananas,thenchopthemintothinslices.

Placetheslicesinabowlinthefreezerforatleast6hours.

Onceyou’rereadytomakeyouricecream,removethebananaslicesfromthefreezerandallowthemtowarmupfor5minutesorso.

Placetheslicesinafoodprocessorandblendforaminuteor2,untilthemixistotallysmoothanddelicious.Atthispoint,addthefrozenberriesordatesandalmondbutterifyou’reusingthemandblend.

Toptip

Letyourbananasgoreallyoverripebeforeyoufreezethem—it’llmaketheicecreammuchsmoother.Thisisagreatwaytouseupoldbananastoo,astheycanstayfrozenforweeks,sothey’llbewaitingforyouwhentheice-creamcravingsstrike!

ICEPOPS

Theseicepopstakejustacoupleofminutestomakeandtheylastforagesinthefreezer,soyouhavesomethingamazingtosnackonatalltimesduringthesummer.Allthreeflavors—chocolate,strawberryandbanana-cinnamon—aremadefromabaseofcoconutmilktocreateaperfectlycreamytexture,whilethedatesmakethembeautifullysweet.

chillout

Makes2ofeachflavor

CHOCOLATE

2Medjooldates

2ripebananas

1heapingteaspoonrawcacaopowder

2tablespoonscoconutmilk

STRAWBERRY

2Medjooldates

1ripebanana

scant1cupstrawberries(about7ounces)

BANANA-CINNAMON

2Medjooldates

2ripebananas

Removethepitsfromthedatesandpeelthebananas.Thenplacetheingredientsforyourchosenflavorintoablenderwith2tablespoonswaterandblendforaminuteuntilsmooth.

Pourintoanice-popmoldandfreeze,doingthesameforeachflavor.Tomakemixedones,pourhalfofoneflavorintoamold,allowittofreezeforanhour,andthentopthemoldupwiththesecondflavor.

Thepopsneedtofreezeforabout5hoursbeforetheyarereadytobeenjoyed!

Toptip

Tryswitchinguptheingredientsinthese.Alwayskeepthecoconutmilkandwaterasyourbase,butthentryaddingthingslikemangoandpineapplefornewflavors.

SMOOTHIESANDJUICESblendedtoperfection

GREENGODDESSSMOOTHIE

TROPICALMANGO,PINEAPPLEANDCOCONUTSMOOTHIE

CLASSICBERRYSMOOTHIE

BESTBREAKFASTSMOOTHIE

SIMPLEBANANAANDSPINACHSMOOTHIE

OATYSMOOTHIE

PEAR,POMEGRANATEANDBASILSMOOTHIE

MANGO,KIWIANDGINGERSMOOTHIE

ACAIBOWL

MINTCHOCOLATEMILKSHAKE

BANANAMILKSHAKE

CARROT,APPLEANDGINGERJUICE

CUCUMBER,PEARANDMINTJUICE

BEETJUICE

GLOWINGGREENJUICE

WATERMELON,CUCUMBERANDMINTJUICE

PINEAPPLE,CUCUMBERANDGINGERJUICE

“Readingyourstorywaslikealightbulbmomentforme.Iwillneverlookback.IwasinspiredtotakeontheveganlifestyleandIcanhonestlysayIhavenoticedthebiggestchangeinmyhealth.”—Sarah

smoothiesandjuices

I’mobsessedwithbothsmoothiesandjuicesandbothhaveplayedahugepartinmyhealingjourney.Istarteverydaywithoneortheotherandnowseemtobeatotaladdict!TherearesomanyreasonswhyIlovethem.Ofcourse,thefactthattheytastesoamazingisthemainreason,butbeyondthat,Ifindthatdrinkingabigglassofgoodnessfirstthinginthemorningreallydoeswondersforyourmentalandphysicalhealth.

There’ssomethingreallyempoweringaboutmakingaconsciousdecisiontostartyourdaybydoingsomethingsonourishingandnurturingforyourselfbeforeyou’vemadeanyotherdecisions;itreallyputsyouontherighttracktohaveapositiveday.Ofcourse,foryourbodyit’sincredibletoo, as you get such a wonderful array of vitamins and minerals in each glass so you’ll feelincredibly energized and ready for anything! Try having a smoothie or a glass of juice everymorningforaweekandseehowyoufeel—Icanguaranteethatyou’llfeelbetterthanever.

So what’s the difference between a juice and a smoothie? Juices need a juicer to make andcontain no fiber—it’s all taken out by the juicer so you’re leftwith pure juice.Thismeans thatjuices aren’t as filling as smoothies, so if I have a juice for breakfast, I’ll eat somethingwith it,normallyabowlofGranolawithAlmondMilkandfreshfruit,afewslicesofmySuperfoodBreadwithmashed avocado or a bowl ofmyCreamyCoconutPorridge. Juices take a little longer tomake than smoothies and requiremorewashingup, but on the plus side a juice gives youmoregoodnessmuchmorequickly, as there is no fiber, so thevitamins are absorbed straight into thebloodstream. This does mean, though, that we need to watch the sugar content of the juice asthere’snofibertocushionit,whichiswhyweaddsomegreenveggiestoeachoneordrinkitwithameal.

Smoothies,ontheotherhand,aremadeinablenderandretainalltheoriginalfiberofwhateveryou’reblending.Thismeans that thesmoothie ismuchmore filling.So if Imakeasmoothie forbreakfast,I’llhavejustthat,asIfillitwithalittleofeverythingtomakesureI’vegotlotsofgreatplant protein, fats and vitamins to keep me happily full until lunchtime. Smoothies are muchquicker tomake too. It takesme less than fiveminutes tomakeoneandclean theblender—andthenyoucanjusttakeitonthegowithyouforaspeedybreakfast.

Therearesomefruitsandveggies thatworkbetter ina juiceandothers thatworkbetter inasmoothie;itreallydependsontheirwatercontent.Ingeneral,thehigherthewatercontentofyourfruit and vegetable, the better it is in a juice—so cucumbers, celery, apples, carrots, fennel andpineapplealljuicereallywell,whereasyou’llfindmangoes,bananas,spinach,avocadosandpearsallblendwellandarethereforebetterinsmoothies—theydon’treallygiveyoumuchjuiceifyoujuicethem.Lotsofpeoplejuiceleafygreens,likespinachandkaletoo,butIdon’tlovedoingthatbecauseyouneedsuchacrazyamountofeachtogetsuchasmallamountofjuicethatIfindit’sawaste.InsteadI’llmakemyjuiceandthenputitintheblenderwiththespinachorkaleorI’lljustmakeasmoothiewiththem.

Intermsofstoringsmoothiesandjuices,youcanmaketheminadvance,butyouthenneedtokeeptheminairtightcontainersinthefridge.Ifindthattheystayfreshforaboutthreedaysinthefridgeafteryou’vemadethem,soyoucanmakeenoughforthreedaysinonesitting.IfIwanttomakeacoupleofportionsofadrink,though,thentheydoneedtobestoredinseparatecontainers,as once you open them, you should ideally drink them within a few hours if you want to getmaximumgoodnessfromthem.Ikeepmineinrecycledglassjars,whichlookprettyandmeansthatthey’reveryportableastheyhavelids.

OverthenextfewpagesI’vesharedlotsofmyfavoriterecipesforbothsmoothiesandjuices,butIalsowanttohelpyoulearnhowtobuildthemyourself.They’reactuallyunbelievablyeasy—you just need a few simple building blocks and then you can get really creative with yourcombinations!

HOWTOMAKEASMOOTHIE

Stepsoneandtwoare themost important—youcan’tmakeasmoothiewithout them.Theothersteps are all optional, though, so you can then pick and choose from them. I normally addsomethingfromeachstep,butyouabsolutelydon’thaveto.

1.Pick a liquid. I use one of the following for each smoothie:water, coconutwater, almondmilk,oatmilk,ricemilk,coconutmilkorthejuiceofacucumber.Theamountofeachyouuseistotallyuptoyou.Ilikemysmoothiesreallythick,soIamquitesparingwithmyliquid,butifyoulikethemrunnier,thenaddalittlemore.Ifyou’reaftersomethingcold,thenaddafewicecubestoo.

2.Chooseabase.Thebaseneedstobeachunkyfruitorvegetable—normallyavocado,mangoorbanana.Theseallensurethatthesmoothieisdeliciouslythickandcreamy.Youreallyneedtohave at least oneof the three. If youwant something incredibly creamy, thenuse amixof two.Bananaismygo-to,asitworksinabsolutelyanyflavorcombination,butthey’realldelicious.

3. Add a second or third fruit for flavor. For this I normally add berries (frozen or fresh),pineapple, pear, kiwior papaya, as these all blend reallywell and add adelicious flavorwithoutmakingittoothick.

4.Addsomeexcitingextrastobulkitout.IfImakeasmoothieforbreakfast,Ilikeittobereallyfilling, so I add ingredients likenutbutter (almondbutter ismy favorite), porridgeoats, soakednuts,hempproteinpowderorcoconutyogurt.Allof theseare filledwitheitherplantproteinorfiber,sotheyhelptokeepyouenergizedforhours,whilealsoaddingextracreaminess.

5.Mixinsomesuperfoods.Spirulina,maca,baobab,acai,cacao,chiaseeds,hempproteinandchlorellaareallincredible.ImixandmatchthemdependingonwhatIfeelmybodyneedsthatday.Ihavespirulinaeveryday, though,as it’sgreat forplantproteinand forB12.Havea lookat theSuperfoods section (below) to seewhat the benefits of each of them are andwhen’s best to usethem.

6.Sweetenitupalittle.Ifyou’dliketosweetenyoursmoothieup,thenaddacoupleofpittedMedjooldates,somerawhoneyoradashofmaplesyrup.Thequantityofeachisprettydependentonyourowntastebuds,sostartwithonedateorateaspoonofsweetenerandgofromthereuntilyoureachyourperfectsweetness.

7.Finally,sneakinsomegreens.Spinachismyfavoritegreenforsmoothiesasitblendsreallyeasilyandchangesthecolorofthesmoothiewithoutchangingthetaste.Kaleismuchstrongerinflavoranddoesn’tblendaseasily,soI’duseitonlyifyou’reasmoothieconnoisseurandyouhaveareallystrongblender,otherwiseyou’llbesippingonlumpsofkale!

8.Blendeverythingtogether,sipandfeelinstantlyhealthier!

HOWTOMAKEAJUICE

Makingajuiceissimplerinsomeways,butit’sslowerandrequiresmorewashingup!Theplussideisthatyougetmoregoodnessmuchmorequicklyasthereisnofiber,sothevitaminsareabsorbedstraightintothebloodstream.Asthere’snofiber,it’sgoodtomakesureitincludessomegreenstodecreasethesugarcontent.

1.Picktwobases:cucumbers,celery,apples,carrots,fennelandpineappleworkbestasthey’rethejuiciest,sowillgiveyouthemostliquid.

2.Addacoupleofotherfruitsorveggies.Thesecanbea littlemorefibrous,buttheydostillneed to be quite juicy and not overly fleshy like bananas,mangoes or avocados. I normally usebeets,pears,kiwis,strawberries,melon,broccoli,orangesorgrapefruit,whichallworkamazinglywell.

3.Addakick.Tocreateabitmoredepthtoyourjuice,add1inchofginger,thejuiceofhalfalemonoralime.

4.Getsomecleaninggreensin.Togetsomeextragreencleansingbenefits,youcanalsoaddasmallhandfulofparsley,mint,cilantroorbasil tothejuicer.Inordertogetthemostfromthese,addthematthesametimeasyourbase.

5.Add some fiber. If you’d like to add some fiber to your juice, then stir in a tablespoon ofsomethingfibrouslikewheatgrass.Youwon’ttasteit,butitwillslowdowntheabsorptionofthejuice.This is really awesomeas itwillmean the juicekeepsyouenergized for longer, and if it’squiteafruityjuice,itwillhelpcushionthesugar.

6.Blendinsomegreens.AsIsaidabove,Idon’tlovejuicingspinachorkale,soonceI’vemadethejuice,Ipouritintomyblenderwithahandfulofoneortheotherandthenblenduntilit’sniceandsmooth.

SUPERFOODS

ThelastthingIwanttotalkaboutbeforewegetintotherecipesaresuperfoods.Iknowthatthewordsuperfoodisaprettybroaddescriptionforsomethinganditcanreallybeappliedtosomanythings, from spinach to quinoa, bananas to avocados, but it’s also often used specifically to talkaboutallthedifferentpowdersthatyoucanaddtoyoursmoothies.

Therearesomanyofthem,butthemostcommonarespirulina,maca,wheatgrass,baobab,acaiandhemp.Noneofthemisessentialinanyoftherecipes,andyoucanabsolutelyleavethemout.Idouse thema lot, though, and find theydowonders formyhealth, so Iwanted to sharea littleinformationoneachonewithyou.

All these superfoods can be found in health-food stores, online and they’re even stocked onwebsiteslikeAmazon!

SPIRULINA

Spirulinaismygo-tosuperfoodandIuseiteveryday.Itcomesinpowderformandhasareallystrong taste,whichyou learn to love,but start small togetused to it. I’d recommend justhalf ateaspoonfor the firstweekorsoand thenbuildup.Sowhat is spirulinaandwhytake itwhen ittastesweird?Spirulinaisafreshwateralgae,whichismadeupofaround60to70percentcompleteproteins.Thismeans that it’s incrediblyenergizingandhelps tokeepyourbloodsugarbalanced,whichkeepsyourhappinessbalancedtoo!Theproteinisalsoeasyforyourbodytobreakdown,mucheasierthananyanimalsource.It’salsoliketakingaseriousmultivitamin,asit’sburstingwithiron,calcium,magnesium,vitaminE,selenium,zinc,Bvitaminsandmanyothers.

Macahasaprettycoolhistory:itoriginatesfromarootinSouthAmerica,andthestorygoesthattheIncawarriorsusedtotakeitbeforegoingintobattletoincreasetheirstrengthandstamina!Thismakessenseasmacacontainsuniqueenergy-boostingcompoundscalledmacamidesandmacaenes,sotakingitreallydoesboostyourenergy.Itsotherincrediblepropertyisitsabilitytostabilizeandregulateourhormonelevels,helpingustofeelmorebalanced.Itdoesn’thaveastrongflavorandifanythingittastesalittlelikecaramel,sothepowderblendsintosmoothiesreallynicelyandleavestheoriginalflavorprettymuchunchanged.Thismeansit’smucheasiertousethansomethinglikespirulina.

WHEATGRASS

Ihavetobehonestandadmitthatwheatgrassismyleastfavoriteofallthesuperfoods.Iknowit’sreallygoodforme,butI’mnotobsessedwiththetaste.Thereasonit’ssogood(andwhyIshouldlearn to love it) is because it’s bursting with chlorophyll and antioxidants. It’s also filled withamazingamountsoffiberandvitaminA,whicharereallyimportantforglowingskinandstrong,shinyhair.Itjusttastesquitegrassy,butonceyougetpastthat,itwilldoincrediblethingsforyou.Youcanbuywheatgrassshotsfromjuicebars,whichcomeinliquidform,butinmysmoothiesIusewheatgrasspowder.

Acai,ontheotherhand,isthemostdeliciousofallthesuperfoods.Ittasteslikeaveryrichberry,soit’samazinginanyberry-orientedsmoothieasitreallyintensifiesalltheawesomeoriginalflavors.Youcanbuyiteitherasapowder,whichInormallydo,orasafrozenpurée.ItcomesfromtheacaiberryinBrazilandit’sfamousforbeingunbelievablyrichinantioxidants—betterthanblueberrieseven! It’s alsopackedwithvitaminE,which is so important forbeautiful skin, aswell as lotsofessentialfattyacids.

BAOBAB

Afteracai,baobabismyfavoritesuperfoodasit’salsoreallydelicious.Ithasamoresubtleflavorthanacai,andseemstojusttastegenerallysweetandfruity.Itoriginatesfromthebeautifulbaobabtree in Africa and it’s famed for its immune-boosting properties as it’s so rich in vitamin C. ItactuallycontainsaboutsixtimesmorevitaminCthanorangesounceforounce,soIuseitforafewdayswheneverI’mfeelingrun-downanditinstantlypicksmebackupagain.It’salsofullofiron,whichisamazingforboostingyourenergylevels.

Hemppowderisawonderfulsourceofprotein.Iknowpeoplethinkthatvegans/vegetariansmuststruggletogetprotein,butit’sprettyeasyonceyouknowwheretolookandhempisagreatstart.Iadd a tablespoon or two, alongside spirulina and nut butter, to my smoothie everymorning toenergizemefortheday.It’sreallyimportantnottoskimponproteintoo,asitissoimportantforbothyourenergyandyourmood.Hempisafantasticproteinsource,asit’sacompleteprotein,socontains all the essential amino acids, as well as a whole host of other awesome vitamins andminerals.

Solet’sgetblendingandjuicing!

EIGHTDELICIOUSSMOOTHIES

Myfirstsmoothiewillmakeyoufeellikeagoddess—it’ssohealingandI’mreallygratefultoitforgivingmesomuchenergyoverthelastfewyears!Itisaverygreensmoothie,though,soyoucouldreplacetheavocadowithbananatomakeitalittlesweeter.Ifyou’renewtosmoothies,thentheberrysmoothieisagreatplacetostartasitlooksbeautifulandtasteslikedessert!Thetropicalsmoothiejusttasteslikesummer!Ilovehavingitforbreakfast,addingoatstomakeitmorefilling.

Makes1largeglass

GREENGODDESSSMOOTHIE

3stalksofcelery

1apple

1cucumber

1-inchpieceoffreshginger

1smallripeavocado

optional:1teaspoonspirulina

1heapingteaspoonalmondbutter

4bigstalksofkale

Putthecelery,apple,cucumberandgingerthroughajuicerandcollectthejuice.

Putthejuiceintoablenderwiththefleshoftheavocado,thespirulina,ifusing,andthealmondbutter.Tearthekaleleavesofftheirstemsandaddthemtotheblendertoo.Blendatahighspeeduntilperfectlysmooth.

TROPICALMANGO,PINEAPPLEANDCOCONUTSMOOTHIE1/2mango

thicksliceofpineapple(about7ounces)

11/4cupscoconutwater

handfulofcashews

juiceof1/2lime

optional:handfulofporridgeoats

Peelthemangousingavegetablepeelerandcutitsfleshoffthepitintotheblender.Addtheremainingingredientsandblenduntilsmoothandcreamy.

CLASSICBERRYSMOOTHIE

1ripebanana

1/2cupraspberries

1/2cupblueberries

1/3cupstrawberries

1teaspoonalmondbutter

Simplypeelthebanana,thenplaceitintoablenderwiththeberries,coconutmilkandalmondbutterandblenduntilsmoothandcreamy.

Mybreakfastsmoothiegivesyoualltheenergyyouneedtohaveagreatday,whilethisoatsmoothieisincrediblysoothingandismyfavoritelate-nightsnack.Thebananaandspinachsmoothieisthebestgreensmoothieforbeginners.Itlooksgreenandyougetlotsofgreengoodnessfromthespinach,butcruciallyitdoesn’ttastetoogreen.Itwillgentlyintroduceyoutodrinkingveggiesbeforeyoutransitiontogreenerdrinks.

Makes1largeglass

BESTBREAKFASTSMOOTHIE1/2ripeavocado

1ripebanana,peeled

11/4cupscoldalmondmilk

2/3cupfrozenberries

1/3cupoats

handfulofspinach

optional:2Medjooldates,pitted

Scooptheavocadofleshoutofitsskin,discardingthepit.Placeeverythingintoablenderandblenduntilsmoothandcreamy.

SIMPLEBANANAANDSPINACHSMOOTHIE

1ripebanana,peeled

bighandfulofspinach

1heapingteaspoonalmondbutter

2/3cupcoldwateroralmondmilk

Placealltheingredientsintoyourblenderandblenduntilsmooth.Ifyoulikeyoursmoothierunnier,addalittlemorewater.

OATYSMOOTHIE

4brazilnuts

21/4cupsoats

1ripebanana,peeled

1heapingteaspoongroundcinnamon

1teaspoonhoney

optionalsuperfoods:1teaspoonmacaand/or1teaspoonbaobabpowder

Leavethebrazilnutsandoatstosoakinabowlofcoldwaterforanhourorsotosoften,orovernight.

Drainthewaterfromthenutsandoatsandthenplacethemintoablenderwiththebanana,dates,cinnamon,honey,macaand/orbaobabpowders,ifusing,and2/3cupwater.Blenduntilsmoothandcreamy.

Thesetwofruitsmoothiesaresoothing,unbelievablyrefreshingandworkperfectlyonahotday.Tryfreezingtheminice-popmolds.Theflavorsaresostrongthattheymakethebesticepops!

Makes1largeor2smallglasses

PEAR,POMEGRANATEANDBASILSMOOTHIE

1ripebanana

1/2cuppomegranateseeds

handfulofraspberries

handfuloffreshbasilleaves

Simplypeelthebananaandpeelandcorethepear,andthenplacealloftheingredientsintoablenderandblenduntilsmoothandcreamy.

MANGO,KIWIANDGINGERSMOOTHIE1/2mango

2/3cupfrozenberries

1cupcoldcoconutwateroralmondoroatmilk

juiceof1/2lime

Peelthemangousingavegetablepeelerandcutitsfleshoffthepit.Peelthegingerusingthevegetablepeeler.Scoopthekiwifleshoutofitsskin.

Placeeverythingintoablenderandblenduntilsmooth.

ACAIBOWL

Thishonestlytastesmorelikedessertthanasmoothie;it’ssimilartoicecreambutmoreflavorsome.Ireallythinkit’sthesweetest,creamiest,mostdeliciousbowlofgoodnessyou’llevereat.IlovepilingmyacaibowlhighwithlotsofCinnamonPecanGranolaplussomefreshfruitandagenerousdollopofcoconutyogurt!

Serves1

1packetoffrozenacai(100g)

1ripebanana

2Medjooldates

generous1/3cupfrozenblueberries

Placetheacaipacketintoabowlofboilingwaterforabout20seconds,thenonceit’sstartingtomelt,removethepacketfromthebowl,cutitopenandpourthecontentsintoablender.

Peelthebananaandpitthedates,thenaddthemtotheblenderalongwiththealmondbutterandfrozenblueberries.Finally,blenduntileverythingissmoothandcreamy.

MINTCHOCOLATEMILKSHAKE

Thismilkshakeisevenbetterthanitsounds—it’sjustsounbelievablyrich,smoothandcreamy.Ittastestotallyunhealthyeventhoughit’sactuallypackedwithgoodness,whichIlove,asitmeansthatyoucanenjoyamilkshakeforbreakfastandfeelgreataboutit!

Makes1largeglass

smallhandfuloffreshmint

1/2ripeavocado

1ripebanana,peeled

2teaspoonsrawcacaopowder

Pullthemintleavesofftheirsprigsandscooptheavocadofleshoutoftheskinanddiscardthepit.

Placealltheingredientsintoablenderandblenduntilsmoothandcreamy.

Toptip

Tryaddinghalftheamountofalmondmilk,sothatit’sreallythick,andthenpourgranolaoveritforthebestbreakfastever.

BANANAMILKSHAKE

Thistastesjustlikeacaramelmilkshake.Thecombinationofdates,almondbutter,bananaandcinnamonistotallymagical.Aswiththechocolatemilkshake,it’sreallyhardtobelievethatthisishealthy,butitreallyisnutritiousandenergizing,sonowyoucanenjoymilkshakessafeintheknowledgethateachdelicioussipisdoingamazingthingsforyou.

Serves1

1largeripebanana

3Medjooldates

optional:2teaspoonsmaca

Peelthebananaandremovethepitsfromthedates.

Placealltheingredientsintoablenderandblenduntilsmooth.Ifyou’dlikeittobethinner,thenyoucanaddmorealmondmilkorwateratthispoint.

Toptip

Tryusingfrozenslicesofbananatomakethiseventhickerandmoreicecream–like.

SIXAMAZINGJUICES

Themintinthiscucumberjuiceisverysoothingandparticularlygreatatcalmingyourdigestivesystemandrelievingnausea,soit’saperfectjuicetopickyouupifyou’refeelingunwell.ThepulpfromthiscarrotjuiceismyfavoriteonetouseintheSuperfoodCrackers,sodon’tthrowitawayafteryou’vejuiced.Thebeetjuiceisprettyveggie-heavy,butbeetsactuallyhaveareallysweetflavorthatcombineswellwiththeappletocutthesavorynatureoftheotherveggies.

Makes1largeglass

CARROT,APPLEANDGINGERJUICE1/3-inchpieceoffreshginger

3mediumredapples

4largecarrots

Putthegingerintothejuiceratthebeginningwithapieceofappletogetthemostflavorfromit.Thensimplyputeverythingthroughthejuicerandcollectthejuice.

CUCUMBER,PEARANDMINTJUICE

largehandfuloffreshmintleaves

1cucumber

2apples

2pears

Juicethemintleavesatthebeginningwitheitherthecucumberoranapple.Doingthiswillallowyoutogetmoreflavorfromthemintleaves.Thensimplyplacealloftheingredientsintoyourjuicerandwatchthedeliciousnesspourout.

BEETJUICE

1mediumbeet

1mediumredapple

1smallcucumber

1smallfennelbulb

2largecarrots

Peeltheskinoffthebeet(keepingitonmakesthejuicetooearthyformyliking).Iliketoaddthegingeratthebeginningwiththeappletogetmaximumflavorfromit.Puteverythingthroughthejuicer.

Thegreenerthejuice(andthisGlowingGreenJuiceisaverygreenjuice),thebetteritisforusasthere’smorechlorophyll,whichworkstoalkalinizeyourbody,detoxandpurifyitandboostyourenergy.Thewatermelonjuiceismyfavoritesummerjuice—unbelievablyhydratingandperfectonahotday.Thepineapplejuiceisagreatjuiceifyou’renewtojuicing.Ithaslotsofcucumberinit,soit’sfullofgoodness,butthepineapplesweetensitup.

Makes1glass

GLOWINGGREENJUICE

2apples

1cucumber

4stalksofcelery

1fennelbulb

1/2broccolihead

Simplyputalltheingredientsthroughyourjuicerandthenenjoy!

WATERMELON,CUCUMBERANDMINTJUICE

1bigwedgeofwatermelon(1pound5ouncesincludingtheskin)

1cucumber

smallhandfuloffreshmint

Slicethewatermelonfleshfromtheskin,thenputitthroughyourjuicerwiththecucumberandmint.

Sometimesthewatermelonseedsgetintothejuice,soyoumaywanttoquicklystrainitbeforedrinking.

PINEAPPLE,CUCUMBERANDGINGERJUICE

1largecucumber

2-inchsliceofpineapple(about10ounces)

Simplyputeverythingthroughthejuicerandthenenjoythejuice!

LIVINGTHEDELICIOUSLYELLAWAYputtingitintopractice

BRUNCH

THEPERFECTDINNERPARTY:MENUONE

THEPERFECTDINNERPARTY:MENUTWO

GIRLS’DINNER

PICNICSANDHEALTHYFOODONTHEGO

SUNDAYROAST

livingtheDeliciouslyEllaway

Ihopethattherecipesinthisbookhavegivenyousomegreatideasandinspirationforenjoyingadelicious,yetamazinglyhealthy,wayoflife.ThelastthingIwanttoshowyouishowtoputitalltogether,becauseIknowthatifyou’renewtoaplant-basedlife,thentheideaofthrowingadinnerparty,abrunchorevenagirls’supperisquitedauntingwhenyoustillhaven’tquitefiguredoutwhatgoeswithwhatyet.ThiswasabigissueformewhenIfirststartedandIdidserveafewprettyrandommeals.Itwasalldelicious,butnotsupercoherent!

Ihope thesemeal ideaswill alsohelpyouwith theotherchallenge that comeswithchangingyourdiet—convincingyourfriendsandfamilytotrynewfoodstoo.Weallknowthatvegetarianfood is delicious, but lots of people imagine it to be really boring, so they’re not always totallyopen-mindedabouttryingit.Thiswasahugeissueformetostartwith,soIdototallyunderstandyour frustration, and I found that the bestway to get over this hurdle is to cook for everyone,because as soon as they try their first bite of sweet potato brownies, Thai coconut curry orguacamole, all their preconceived ideas about veggiemeals being blandwill disappear and theyalwayslovetherestofthemeal.I’vehadthisexperiencewithsomanypeoplenowandit’samazingtowatch.Myfavoritepeopletotrythisonarealwaysmydad’sfriends,whoaresoskepticalthattheyactuallyeat aproperdinnerbeforehandbecause they’re so sure that they’llhate it,but thentheyloveit,gobackforsecondsorthirds,andcan’tstopaskingquestionsabouteveryingredient—it’sincredible!That’snottosaythatthey’reconvincedtobecomegluten-freevegansovernight—they’rereallynot—butthat’snotwhatwe’reaimingforeither.Thehopeisjusttospreadaloveofveggiesandplantssothateveryonestartstoeatalittlemoreofthemandyoucanstarttoenjoyalltheserecipeswiththepeoplethatyoulove.

Themostamazingthingisthatnowmyfamilyandfriendsalladorethisfoodtoo.Noneofthemhadevereaten like thisbefore,and it tookagoodfewmonths toreally introducethemto it,butnow they eat itmost of the time,withorwithoutme.Myparents, boyfriend and roommates allmakesmoothiesforbreakfastalmosteveryday;it’strulyincredibletosee.I’venevertoldthemthattheyshoulddothisorsaidanythingnegativeaboutwhattheyusedtoeat,buttheyalljustrealizedthatthisfoodtastesincredibleandtheyfeelsomuchbetterforit.Theyalleatmeat,dairyandsugartoo,whichistotallyfineasmostoftheirmealsaremadeupofDeliciouslyEllagoodness,sothey

haveagreatbalanceandIgettoenjoymyfoodwiththemknowingthattheyloveit,whichmakesmeunbelievablyhappy.

Eating a plant-based diet isn’t meant to socially isolate you and make you feel weird anddifferent—these recipes are friend and family friendly!My advicewould be to start introducingyourfriendsandfamilytothisfoodslowly.Tryinvitingthemaroundforamealthatfocusesonadish that they’re used to, so itwon’t look so different, butwe know that it has a healthy twist.Dishes likemyCoconutThaiCurry,myBlack andKidneyBeanChili ormyButternut SquashRisottoareallgreatplacestostart.They’reallveryheartytooandfullofflavor,sothey’llinstantlybust themyth that thiswayof life is all aboutdieting,because it’snot, it’s about enjoymentandfeelingamazing.Youcanalsotrysimplyaddinganextraportionoffruitorvegtoeverymeal,aslicedbananaorsomeberriesinyourmorningporridge,asideofGuacamoleorSpicySalsawithlunch and some Easy Roast Veggies with dinner. Making these subtle changes means that youwon’tsuddenlyfeeloverwhelmedbyawholenewlifestyle,butyou’llstartgettingusedtoeatingthiswayandyou’llfeelgreatfortheextragoodness.

Thegreat thing is that themoreyoumake these recipes, themoreyourownconfidencewillgrowandyou’llstarttoworkoutyourownamazingflavorcombinationsandfavoritemeals.Onceyoudothis,thenyou’llbeabletocreatethingsthatyouknoweveryoneelsewillloveandwillbebegging to come around to dinnerwith you!While you get started, though, I’ve shared allmyfavoritemeal combinationswithyou, so thatyoucan start creatingamazingmeals that convinceeveryoneyouknowtostartlovingplants!

BRUNCH

Iknowtheideaofagluten-free,veganbrunchmightsoundalittledull,andinthepastIwouldhavebeenthefirstpersontoagreewithyouthere,butactuallyyoucanmakesomethingtotallydivinethatwillreallysurpriseeveryone!Imean,howdeliciousdoesthissound—gianthashbrownswithhomemadebakedbeans;mashedavocadowithadrizzlingoflimeandasprinklingofchiliflakes;fluffysweetpotatopancakesorbananawafflescoveredinfreshberriesandmaplesyrup;somecinnamon-infusedapplepuréetoeatwitheverythingandasideoffreshfruit.There’sreallynothingboringaboutthatatall!Ofcourse,youcanthrowinsomenon–DeliciouslyEllathingstoosothatallyourguestsarehappy.ScrambledeggsandsausagesgowellwitheverythingthatI’velaidout,sodon’tworrythatit’sanegativethingtoincludethem,justenjoythemalongsidealltheplant-basedgoodness.

Whatyou’llneed:

BakedBeans

GiantHashBrown

SweetPotatoPancakesorWaffleswithberriesandmaplesyrup

ApplePurée

Avocadostomashwithlimejuiceandchiliflakes

Freshfruit(Inormallyhaveabigbowlofberries)

Carrot,AppleandGingerJuice

Theserecipestogethercreatesomethingsomagical!Inormallyservethesavorypartofthebrunchfirst,sothebakedbeanswiththemashedavocadoandmygianthashbrown,whichiscutintoslicessothateveryonecanhavesome.Iusethehashbrownslicesliketoasthere,spreadingtheavocadoontothesliceandthenscoopingsomebakedbeansontop.I’mquiteafanofaddingalittleapplepuréetothesavoryparttooasitsweetensitupandissodelicious.Ithenmoveontothesweetsectionofthemeal,servingthepancakesorwaffleswiththefreshberries,alayerofapplepuréeandthenadrizzlingofmaplesyruponthetop,whichisbeyondincredible!NormallyI’llmakesmoothiesorjuicesforeveryonetoo.Myfavoritebrunchjuiceisaclassicapple,carrotandgingerjuice,asitgoeswitheverything.

THEPERFECTDINNERPARTY:MENUONE

Myfavoritedinnerpartymealissuchahit,evenwiththeskeptics!Iloveservingabowlofmyroastedredpepperandpaprikahummuswithsuperfoodcrackersasnibbles,followedbyabeetcarpacciowitharugulatostart.ThenmyThaicurrywithtamari-infusedbrownriceandcinnamonsweetpotatowedges,andfordessert,mykeylimepie.

Whatyou’llneed:

RoastedRedPepperandPaprikaHummus

SuperfoodCrackers

BeetCarpacciowitharugula

CoconutThaiCurrywithChickpeas

SweetPotatoWedges

KeyLimePie

Iwasabsolutelyterrifiedbeforethefirstplant-baseddinnerpartyIdid.IwassosurethateveryonewasgoingtohatethefoodandthinkIwasalunatic!Luckily,itwassuchasuccess.Everylastmorseloffoodwaseatenandeveryonelovedallthedishes,whichreallygavememoreconfidencetokeepgoingwiththis,knowingthatIwasn’ttotallymad!

Withthismenuthereareafewthingsyoucandotomakethecookingalittleeasierforyourself.Iroastthebeetforthecarpaccio,maketheKeylimepie,thehummusandbakethecrackersthedaybefore,astheydon’tneedtobetotallyfresh,andthenthesweetpotatowedges,curryandhummustakeonlyaboutanhourtogofromfridgetoplate,soit’sprettyeasy.Icutthesweetpotatowedgesfirstandputthemintheoventocook.Oncethey’regoing,Ipreparethecurryandstartcookingthat.Doingitinthisordermeanstheynormallyallfinishcookingatthesametime,sothey’reallniceandhot,andwhiletheycook,youcanmakethecarpaccio.

Ilovewatchingeveryoneeatthis.It’ssofuntoseehowmucheveryonelovesit,especiallywhenthey’renotexpectingto!Thekeylimepieisespeciallyfunforthisasthecolorissodifferentfromanormaldessert,whichalwaysintrigueseveryone.Inormallywithholdtheingredientlistandmakeeveryonetryitfirst,seehowmuchtheyenjoyit,andthenrevealthatit’sactuallymadeofavocadosandthey’realwaysshocked!Itendnottotellthemfirstsotheydon’tmakejudgmentswithouttryingit.Sharingfoodwithfriendsandfamilyisjustthebest,andit’ssonicetositaroundthekitchentablechattingaboutlifewhileeatingsomethingdelicious.

THEPERFECTDINNERPARTY:MENUTWO

Ifyou’reafterasecondmenubecauseyourguestslovedthefirstsomuchthattheywanttocomebackformore,thenthisiswhatI’drecommend!I’dservemyamazingcarrot,cashewandorangesaladasastarter,followedbymyroastedbutternutsquashrisottowithasideoftahinibroccoli,andthenmybeetchocolatecakewithcreamycoconuticingandsomebananaicecreamtofinish.

Whatyou’llneed:

Carrot,OrangeandCashewSalad

ButternutSquashRisotto

BroccoliwithaTahiniDressing

BeetChocolateCakewithCoconutFrosting

BananaIceCream

Thismenuplanisalittlequickertopreparethenthefirstdinnerpartyplan,soifyou’reshortontime,thenI’dreallyrecommendtryingthisonefirst.Bothareequallydelicious,soyoudon’tneedtoworryaboutthat!

Oneofthenicethingsaboutthismealisthatthestarterisreallylight,soyou’llhaveextraspaceforthedessert,whichismyfavoriterecipeinthewholebook.It’safundesserttomakeforpeoplewhoarenewtoplant-basedeatingtooasit’smadefrombeets,andIlovebeingabletosurprisepeoplewhentheyaskwhat’sinadishandthenwatchtheirlooksofsurprisewhenyoutellthem!Peoplejustneverexpectsweet,deliciouscakestobemadeofveggies,andit’sprettycooltoshowthemthatyoucanmakethemostbeautifulmealsusingonlynaturalingredients.

TomakethisdinnerIstartbymakingthecarrot,orangeandcashewsalad,asthistakesonlytentofifteenminutesandit’sservedcold,soyoudon’tneedtoworryaboutitonceit’smade.Thenoncethat’salldone,Iputtherisottoontocook.Whilethatcooks,IpreparethecakeandputthatintheoventoowhileIwhipuptheicingandtheicecreamandsteamthebroccoli.Doingitthiswaymeansthatyoucanchatwithyourguestswhentheyarrive,aseverythingisalreadycooking,whichshouldmakegettingdinnertogetheratotallystress-freeexperience!

GIRLS’DINNER

IfI’mhavingmygirlfriendsoverforacasualkitchensupper,thenInormallydosomethingabitsimplerthanmydinnerpartymealplansasIdon’twanttospendlotsoftimeinthekitchen.Oneofmyfavoritemealstomakeismybrazilnutandarugulapestopasta,whichispeas,zucchinislicesandbroccoli.Ithenmakeabroccoliandavocadosaladonthesideandfinisheverythingoffwithindividualmangoandcashewmoussesasdessert.I’mnotahugedrinker,soInormallyservethiswithfreshjuiceinsteadofwine.Mypineapple,cucumberandgingerjuiceisespeciallynicewiththismealasit’swonderfullylightandrefreshingandgiveseveryonealittleboostofgreengoodness.

Whatyou’llneed:

BrazilNutandArugulaPestoPasta

BroccoliandAvocadoSalad

SimpleMangoandCashewMousse

Pineapple,CucumberandGingerJuice

Ilovethismenu,asit’stotallyfuss-freeandsoquicktoputtogether—everythinggoesfromfridgetoplateinlessthanthirtyminutes.Alltheingredientsareavailableinanysupermarkettoo;youdon’tneedanythingspecifictoahealth-foodstoreorthatyouhavetothinkofinadvance.It’salsoareallyeasymealtocook,asprettymuchallyouhavetodoisblendpesto,steambroccoliandblendmangoes,whichIloveasitmeansyouhavewaymoretimetochatwiththegirlswhentheyarrive!Italsoallcomesoutlookingincrediblydeliciousandimpressive,soyou’lllooklikeadomesticgoddess!

Thismealistheperfectbalancebetweenhealthyandcomforting.It’sfullofgreensfromthearugula,peas,zucchiniandbroccoliinthepastatotheavocadoandbroccoliinthesaladandthecucumberinthejuice,soeveryonealwaysleavesthemealfeelinggreat.IalsoloveknowingthatI’vejustgiveneveryoneanincredibledoseofvitaminsandminerals!Theamazingthingisthatallthegreensareservedinwaysthatmakethemseemlike“normal”foodandnoonenoticeshowhealthyeachdishis,asnothingaboutitlooksintimidatinglyhealthy.Insteaditallfeelswarmingandcomfortinginawaythateveryonelovesandfeelscomfortablewith.SothiskindofmealisgreatforintroducingfriendstohealthyfoodandI’msurethatallyourfriendswillloveeverythingyoumakesomuchthatthey’llsoonbewantingtocomebackformore!

PICNICSANDHEALTHYFOODONTHEGO

Therearelotsofawesomepicnicideasforsummerlunchesthroughoutthebook,andyoucanmakethemostbeautifulspreadusingamixtureofthem.Ilovehavingsomeavocadoandcucumberrolls,amarinatedkalesaladwithpomegranates,somequinoatabbouleh,andthenacoupleofpotsofchunkyguacamoleandroastedredpepperhummus,plussomecruditéstodipintothem.Fordessert,Inormallypickreallyeasy,portablethingssuchasblueberrymuffinsandalmondandchiaenergyballs,sothatthere’ssomethingfruityandsomethingchocolatey,whichnormallymeansthateveryoneishappy!

Intermsofdrinks,Ilovebringingbigjugsofjuice,normallysomethingrefreshinglikemycucumber,pearandmintjuiceormycarrot,appleandgingerjuice.IfindthatjuicetravelsbetterthansmoothiesandIpreferhavingsomethinglighterwithmypicnicsasitleavesroomforallthedeliciousfood.Mytoptip,though,istoputlotsoficeinthejuiceonceit’smadesothatitstaysfreshandcoldwhileittravels,aswarmjuiceisn’tasdelicious!

Whatyou’llneed:

CucumberandAvocadoRolls

MarinatedKaleSalad

QuinoaTabbouleh

ClassicGuacamole

RoastedRedPepperandPaprikaHummuswithcrudités

BlueberryMuffins

AlmondandChiaEnergyBites

Cucumber,PearandMintJuiceorCarrot,AppleandGingerJuice

There’ssomethingreallyfunaboutpicnicfood.It’ssuchawonderfulwaytosharefoodwithfriendsandit’salwaysagreatwaytotastealittlebitofeverything,whichIparticularlylove.Thisisafunwaytointroduceyourfriendsandfamilytohealthyfoodtoo,astheycansamplealittleofeverydishandtherearesomanyoptionsthatitdoesn’tmatteriftheydon’tloveoneofthem.

AllofthefoodsthatI’vesuggestedarereallyeasytotransport.IsimplyputtheminindividualTupperwarecontainersandthentheystayfreshuntilyou’rereadytoeatthem.It’sallfoodthattastesjustasdelicioushoursafteryou’vemadeit,soitdoesn’tneedtobeeatenstraightaway.

ThisalsomeansthatallthedishesI’vesuggestedforapicnicwillworkperfectlyforworklunchestoo,ifyou’relookingtotakefoodonthegowithyou.InormallymakeabigbatchofdishesonaSundayandthenstoretheminmyfridgesothateachmorningIcanscoopupafewspoonfulsofeach,puttheminaTupperwarecontainerandthenenjoythemforlunchlateron.Itmeansthatlunchwillalwaysbeadeliciousmealandyouwon’tfeeldeprivedorhungry,asyou’llbepreparedwithgreatfood.Thisissoimportantifyou’retryingtoeatwellandwanttoavoidthesugary

snacksintheoffice,becauseifyou’renothappyandsatisfiedwithyourfood,thenit’salmostimpossibletoresistthesugar!

SUNDAYROAST

ThefinalmealthatI’dlovetogiveyousomeideasforisaSundayroast,asIknowthatitissuchapopularweekendtradition.Ilovetoservemyroastpotatoeswithrosemaryandthyme,myeasyroastedveggies,mystuffedcreminimushroomswithpinenutsandsun-driedtomatoesandmymarinatedkalesaladontheside,forsomegreengoodness.

Then,ofcourse,youhavetohaveacrumblefordessert,soImakemyappleandblackberrycrumblewithone-ingredientbananaicecreamontheside—it’samazing!

Whatyou’llneed:

PerfectRoastPotatoes

EasyRoastVeggies

StuffedCreminiMushrooms

MarinatedKaleSalad

AppleandBlackberryCrumble

BananaIceCream

IknowthatavegetarianSundayroastisalittleunconventional,butIpromiseyouthatitreallydoestastebetterthananythingelse!Everydishisdeliciousandsorichinflavorthatyou’llbeveryhappy,plustogetherthey’rereallyfilling,soIdon’tthinkyou’llfeelthatyou’remissingmuchbyskippingthemeat.

Ifyouorothermembersofyourfamilyaren’treadytomoveawayfrommeatjustyet,thenyoucanalwaysmakeacompromiseandcooksomemeatalongwithallthesesidesinordertoensurethateveryone’shappy.That’swhatIdowithmyfamilyanditworksreallywell.Mymum’saveggie,sosheeatsexactlythesameasme,buttheotherslovetheirmeatfromtimetotime,sowecookDeliciouslyEllasideswitharoastchickenorfilletofbeef.Everyonegobblesupplant-basedgoodnessandourplatesalllookprettysimilar,soIdon’tfeelweirdorisolatedforeatingthisway,whichisreallyimportantifit’sgoingtobecomeawayoflifeforyou.Thismealissogoodthatwe’vemadeitforlunchonChristmasDayforthelastcoupleofyears,andit’salwaysahugehitwithallourfriendsandextendedfamily,soI’msurethatallofyourfamilywillloveittoo!

MYFAVORITERESOURCES

ONLINESTORES

Therearelotsofamazingonlinestoresthatselleverythingyouneedtomakeeveryrecipeinthisbook.Thefourbelowareallgreat forbuyingthings likerawcacaopowder,nuts, seeds,quinoa,brownricepasta,gluten-freepastaandotherdryingredients.IdobigordersfromsitesliketheseorfromAmazoneveryfewmonthssothatI’malwaysstockeduponmypantryessentials.

www.shoporganic.com

www.truefoodsmarket.com

www.naturalgrocers.com

www.burmansnaturalfoods.com

Amazon—Amazonisareallygoodoptionasitsellsallkindsofhealthfoodsatgreatprices.

IalsoloveWholeFoods,whereInormallyshopfortheseingredientsifIdon’tdoitonline.

FAVORITEWEBSITES

Thesearethreeofthemostbeautiful,inspiringblogsyou’lleversee!

www.greenkitchenstories.com

www.mynewroots.org

www.sproutedkitchen.com

MyotherfavoritewebsiteisMindBodyGreen.It’sacollectionofarticlesthatfocusonhealth,foodandwell-being—it’sveryinspiringandfullofamazinginformation.

www.mindbodygreen.com

FAVORITEBOOKS

CrazySexyDietbyKrisCarr—themostinspirationalbookI’veeverread.Krissharesherstoryofhowshehealedher inoperablecancer throughdiet—justamazingandaveryeasy,verypositiveread.

CleanbyDr.AlejandroJunger—afascinatingbookwrittenbyadoctordisillusionedbymodernmedicine,allabouthowweshouldtreatourbodieswithacleandietandlifestyleforoptimumhealth.Alsoeasytoreadandreallyinteresting.

TheChinaStudybyDr.T.ColinCampbell—alotofscienceinthisbook,solesseasy,butaseriousmust-read.Itdetailsthelargeststudyonnutritioneverconductedandtheresultsofit.ItreallychangedmyoutlookonfoodandhelpedmeunderstandwhyIneededtoeatthewayIdo.

TheBloodSugarSolutionbyDr.MarkHyman—less“extreme”thantheothersandoffersaveryunderstandable,verystraightforwardinsightintohowtocleanupyourdiet.Ifyou’renewto

healthyeating,thisisveryhelpful.

UltrametabolismbyDr.MarkHyman—similartoTheBloodSugarSolution,andgreatforallthesamereasons,butgivesanewinsightintohowourmetabolismworksandstresseshowallcaloriesarenotequal!

TheBeautyDetoxSolutionbyKimberlySnyder—lovely,veryeasy-to-readbookthatexplainshowenergyneedstobefreedfromourdigestivesystemstogiveusoptimumhealthandthereforeoptimumbeauty.Explainshowaplant-baseddietwilldothis.

MindOverMedicinebyDr.LissaRankin—thisisamazing;it’sallabouthowpowerfulthemindisandhowimportantitsroleisinhealing.Ifyou’restrugglingwithillness,Icouldn’trecommendthismore;itreallyhelpedme.

PLACESTOEATANDDRINKINL.A.

CaféGratitude

GraciasMadre

Rawvolution

MalibuFarmCafé

Kippy’sIceCream

MoonJuice

JuiceServedHere

PressedJuicery

PLACESTOEATANDDRINKINN.Y.

PureFoodandWine

TheButcher’sDaughter

AngelicaKitchen

Candle79

JuicePress

OneLuckyDuck

Liquiteria

FREQUENTLYASKEDQUESTIONS

These are the questions I get asked every day, so I thought it would be helpful to share myresponseshere.Ihopetheygiveyoualittlemoreinsightintomylifestyleandsomeinspirationtolivethisway!

HOWDOIGETSTARTED?

Ithinkit’sallaboutstartingslowly,sothatthedietgraduallybecomesanaturalpartofyourroutineandeventuallyawayoflife.Justmakingonesmallchangeadayisamazing,suchasaddinginonenew serving of fruit or veg a day—some guacamole or sweet potato wedgesmake an insanelydeliciousadditiontoanymealandthey’resuchaneasyplacetostart.Whippingupasmoothieinthemorningisincredibletoo,asitalwaysstartsyouoffontherighttrackforapositiveday,whilegivingyouanabundanceofgoodnessandenergy.Makingsmall changeseveryweekovera fewmonthswillresultinhugechanges,butyouwon’tfeeloverwhelmedbythem!

WHATSHOULDIEATLESSOF?

Ashumanswe’realldifferent;wewantandneeddifferentthings,andlisteningtoyourownbodyisthebestthingthatyoucando.Therearesomethings,however,thataren’tgreatforanyofus,andit’sthosethingsthatweshouldtrytoeatlessof—mainlyrefinedsugar,processedfoods,additivesandpreservatives,glutenanddairy.Sayinggood-byetothesethingswillreallyhelpyoulookandfeelyourabsolutebest,andIpromisethefoodreallydoesstilltastegood!Whenitcomestofish,eggsandmeat,Ibelievethatweshouldeatlessofthem,asthey’remuchharderonourbodiesbothbecausethey’remoreacidicandbecausethey’remuchmoredifficulttodigest.Thatbeingsaid,youhave to do what’s right for you. I feel a million times better without them, but if you want toincludetheminyourdiet,thenpleasedo—justfocusonwheretheycamefrom,andtrytohaveonemealadaythat’splant-based.

DOIHAVETOFOLLOWASTRICTPLANT-BASEDDIETTOGETTHEBENEFITS?

Absolutelynot; any changesnomatterhow smallwill have awesomebenefits—you reallydon’thavetogothewholeway,justmakeitworkforyou.Myadvicewouldbetotrytoeatthiswayatleasthalf the time.Do it for themeals thatyoueatathomeorwork—yourweekdaybreakfasts,worklunchesandanymealsthatyoueatalone.Thenwhenyougoouttodinnerwithfriends,enjoythe food, order the best pizza or chocolate cake and truly savor all the delicious flavors.We’vegotten soused to eatingbadversionsof these foods all the time, instead I thinkwe should starteating to nourish our bodiesmost of the time so thatwe feel amazing and then really enjoy theother food for its flavors, not for its convenience.Please don’t feel guiltywhenyougoout andenjoythefoodeither;thiswayofeatingreallyisn’tadiet,soit’snotanall-or-nothingsituation—it’ssimplyjustaboutlovingyourbodyandifthatincludeschocolatecakeandpizzaonceaweek,thenthat’sgreat!

DOYOUEATTHISWAYALLTHETIME?

Idoeatthiswayallthetime,butformethiswayofeatinghasbeenmywayofhealingandputtingmyillnessintoremission,soI’mconsciousofkeepingitthisway.Thisdoesn’tmeanthatyouhavetoeatthiswayallthetime,though,andI’mabsolutelynotjudgingyouifyoudon’t—weallhavetodowhat’srightforusindividuallytostayhappyandhealthy.

DOYOUCOUNTCALORIES?

Never,ever!Ibelieveincountinggoodness,notcalories.Ifyoueatamazingnaturalfood,thenyoureallydon’tneedtothinkaboutcalories;theybecomeirrelevant.Insteadthinkabouttherangeofvitaminsandmineralsthatyou’reeating.Besides,notallcaloriesarecreatedequal;anavocadoisinnoshapeorformequaltoachocolatebareveniftheycanhavesimilarcaloriecounts.Anavocadocontainswonderfulcompoundsthatwillnourishyourbody,giveyouglowingskinandmakeyoufeelhappy.It’salsomucheasiertodigest,soitwillgiveyouamazingenergytoo.

HOWCANIEATTHISWAYONABUDGET?

There’s an assumption thathealthyeatinghas tobe really expensive,but Ipromiseyou it reallydoesn’t.IactuallyspendlessnowthanIdidbefore.ThethingsIeatonaday-to-daybasisarereallyinexpensive; I focuson seasonalveggies,grains andbeans—allofwhichareverycheap.Mixingbrownrice,forexample,withblackbeans,alittletamariandtomatopasteandthenservingthericewithavocadocostsalmostnothing,tastesamazingandfillsyouwithgoodness.Themainthingisnottofallforallthegluten-freeproductsinsupermarkets,astheseareunbelievablyexpensiveandfullofrubbishtoo!Eatingseasonallyisimportanttoo,asmangoesandpineappleswillalwayscostmore than carrotsorbeetsduring thewinter.Likewise, buy freshberriesonly in the summer asthey’ll cost you a fortune out of season and taste of very little—buy frozen ones instead in thewinter.Theonethingthatismoreexpensiveisbaking;there’snowayaroundthis,really,aswe’reusingwhole,nutritiousingredientsthatjustdocostmore—butifyou’rebakingonlyonceaweek,this all evensout.Besides, you save a lot ofmoneynot buying chocolate bars, snacks and chipswhenyou’reoutandabouttoo.

HOWDOIMANAGEEATINGONTHEGO?

Myanswertothisisreallyboring,butstayinghealthywhenyou’reoutandaboutandreallybusyisallaboutorganization.ItakeacoupleofhourseverySundaytoprepareafewdifferentdishesthatwillpowermethroughtheweek.Mystaplesareabigbatchofgrains(eitherbrownrice,quinoaorbuckwheat), some cinnamon and paprika sweet potato wedges, some lentils, lots of homemadehummus andmymarinated kale salad. I’ll then buy some fresh ingredients, normally avocados,cucumbers, arugula, olives and tomatoes and then each morning I’ll fill a Tupperware with amixture of all of these things—thewhole thing takes just fiveminutes andmakes lunchtime somuchmore fun,plus it givesyouall the energyyouneed tobeat the all-too-commonafternoonslump. It’smuchcheaper thanbuying lunchout too!For snacks Inormally focusonmyenergyballs,mycrackersandhummuswithcruditésor ricecakes—again, thesewon’t takeyou long tomake,butthey’llhelpyoufeelamazingallday,everyday.

WHATIFI’MREALLYBUSYANDDON’THAVETHETIMETOCOOKALLTHISFOOD?

It’simportanttomakethetime.Itotallyunderstandbeingincrediblybusymakesitseemlikebeinghealthy is impossible, but we can all sacrifice something to find two hours one day a week toprepareeverythingyouneedtostayhealthyallweek.Ifyoudothis,thenfortherestoftheweekyouneedonlyfivetotenminutestomakesomethingawesome.Trustme,it’ssoworthsacrificingonethingtodothis—itmakessuchahugedifference!

WHATDOYOUDOWHENYOU’REOUTWITHFRIENDS;DOYOUGETFRUSTRATEDEATINGOUT?

I found eatingoutwith friends really difficult to startwith—forme itwas probably the biggestobstacleI facedwhenIchangedmydiet.It’shardfeelingdifferent fromeveryoneelse,andevenhardernot toworry thatpeopleare judgingyou. It tookmeabout sixmonths toadjust tobeingdifferent, accept it and then finally embrace it.Once youunderstandwhyyou’re doing this, it’seasier to explain it to other people too. It’s also important to stress towhoever you’rewith thatyou’reabsolutelynotjudgingthem—you’redoingthissimplybecauseitmakesyoufeelamazing,whichmakesyouahappierandnicerpersontobearound.OneofthefirstthingsIdidtoeasetheawkwardness of being different was to invite my friends over to try all the food I wasexperimentingwith, so that theycouldseehowdelicious itwas.Theyallabsolutely loved itandhave really embraced it; lotsof themnow incorporateaspectsof thisdiet in their life too,whichmakesitmucheasier.WhenIeatoutI’llcalltherestaurantfirstandjustletthemknow,sothatIdon’t have tomake a fusswhen I arrive, and then I just order all the sides on themenu,whichnormallymeansIgetalovelyplateofroastedpotatoes,roastedveggiesandsautéedspinach—allofwhichtastesdelicious.Youhavetoacceptthatitwon’tbethemostexcitingmealofyourlife,butitmeansyoustillgetaplateoffoodandyoucanenjoybeingoutwithfriends!

DOYOUEVER“CHEAT”ANDEAT“BAD”FOOD?

ThisisaquestionIgetaskedallthetime,andtheanswerisno—notbecauseI’mreallyboring,butbecauseIdon’twantto.Thisisn’tadietforme;it’salifestylethatIabsolutelyadore.Idogetsweetcravings,but they’re for sweetpotatobrowniesordateswithalmondbutter, rather thangummyworms.Ittakesafewmonthsforyourtastebudstoadjustandforthiswayofeatingtobecomeatotallynaturalpartofyourlife,butonceitdoes,youjustwon’tthinkof“cheat”foods.They’llstarttoseemkindofgross,actually,andyou’llfeelsotrulyamazing,they’llhavenoappealatall.

WHATSUGARSUBSTITUTESDOYOUUSE?

Sugarissuchacomplicatedtopicandtherereallyareahundreddifferentargumentsforandagainstalmostanythingsugary.Everyoneagreesthatrefinedsugarisbad,it’sinflammatoryanddoescrazythingstoyourbloodsugarlevels,butnoteveryoneagreesoneverythingelse,soyouhavetofindwhatworksforyou!Iuseeitherpuremaplesyrup,rawhoneyordatesyrupinallmyrecipesandastoppingsforthingslikepancakesandporridge.Allthreearetotallynatural,containvitaminsandmineralsanddon’tdocrazythingstoyourbloodsugarinthewaythatwhitesugardoes.Idon’tusethemeveryday,though,maybetwiceaweekorso,butmytastebudsdon’tcravesugarythingsasmuchnow.WhenI firststarteddoingthisIusedoneof the threeat leastonceadaywhileIgotusedtonoteatingrefinedsugar.

SHOULDILIMITMYFRUITINTAKE?

Idon’tputanyrestrictionsonwhatIeat.I’lleatanyfruit,vegetable,grain,seed,nut,bean,etc.,atanytimeinwhateverquantityI’mcraving.IfoundthatputtingrulesintothislifestylemadeittoorestrictiveandIdidn’tenjoyit.Fruitdoescontainsugar,butit’snatural,itdoesn’tdocrazythingstoyourblood sugarand it containsunbelievableamountsofgoodness,whichourbodiesneed. Ithrive on fruit and absolutely love it: it’s nature’s candy! Somepeople find toomuch fruit givesthemupset stomachs, so listen to your body—if itmakes you feel good, then embrace it; if toomuchdoesn’tfeelamazing,thenjustenjoyapieceortwo.

WHATDOYOUDOWHENYOUTRAVEL?

IalwaystravelwithasmalltravelblenderwhenI’mawayforafewdays,Iknowthat’squitesad,but it makes a huge difference. Once I arrive at my destination I’ll buy a selection of fruit,vegetablesandnutsthatIcanthenblendeverymorningsothatevenifit’shardtogetgoodfoodthe restof theday, IknowI’vehad threeor fourportionsofgoodnessalready,whichkeepsmefeelingawesome.Ialso travelwithsomebread,normallyabrownriceandsunflowerseedbreadfromacompanycalledBiona,sothatIcanalwayseatafewslicesofthatwithmashedavocadoorbananaincaseIcan’tfindanythingelsetoeat.ThefinalthingIdoisbringaselectionofsnacks—granolabars,dateandnutbars,nutsandcrackers—sothatI’mneverhungry!

WHATDOESADAYONYOURPLATELOOKLIKE?

Eachday is different and I try tomixupmymeals so that I get a great varietyof vitamins andminerals.Istarteverymorningwithasmoothie,though.LunchisnormallyamixofwhateverI’vepreparedfortheweek,whichtakesjustfiveminutestoputtogetherasit’sallalreadyprepared—maybesomebrownricewithmarinatedkale,mashedavocado,lentilsandsweetpotato.DinneriswhenIgetmorecreativeandspendmoretimeinthekitchen;I’lloftenmakeacurry,arisottoorastir-fry,asIlovehavingsomethingheartyandwarmingafterabusyday.Mysnacksthroughoutthedayareprettysimple:ifI’moutandaboutI’lloftenbuyafreshjuiceorcarrysometrailmixoracoupleofenergyballswithme.IfI’mathomeIoftensnackonhomemadehummuswithcruditésorricecakes.

HOWCANIEATENOUGHPROTEINONAPLANT-BASEDDIET?

Ifyoudon’teatanimalproducts,thenyouneedtobeconsciousofyourproteinintake.Sayingthat,it’sunbelievablyeasytoeatmorethanenoughproteinasthere’sproteininsomanydifferentfoods.Ieatatleastoneproteinsourcewitheverymeal,asthiskeepsmybloodsugarlevelssteadyandmyenergy levels wonderfully high! The best plant-based protein sources are: all forms of legumes(beans,chickpeas,hummusand lentils),quinoa,darkgreen leafyveggies(likekaleandspinach),nuts and seeds, hemp (powder or seeds) and spirulina. Most vegetables have protein too: anavocado,forexample,hasabouttengramsofproteininit,whileacupofbroccolihasfivegramsandacupofpeashasabouttengrams.Soit’seasytoeatlotsofprotein;youjustneedtobemindfulthatyou’reincludingavarietyofthesefoodsinyourdiet.Inormallyhavealmondbutter,spirulinaandhemppowderinmymorningsmoothie;mysnacksalwaysincludenutsandseedsofsomekind;andmylunchesanddinnersincludeamixtureofalltheothersources.

WHATARETHEBESTPLANT-BASEDSOURCESOFCALCIUM?

Lotsofpeopleworry thatgivingupdairywillmean that theybecomecalciumdeficient, but it’sactuallysoeasytoeatlotsofcalciumandyoujusthavetobemindfulofwheretogetit—justlikeplant-basedprotein.Lotsofstudiesalsoshowthatplant-basedsourcesofcalciumareactuallybetterforustooasthey’renotacidicatallandsothecalciumstaysinourbones,ratherthanbeingleachedinto the blood to alkalinize the body. The best veggie sources of calcium are sesame seeds andtahini, sunflower seeds, hemp seeds (or powder), almonds and almond butter, brazil nuts, kale,arugula,broccoli,fennel,figs,orangesandbeans.Allthesefoodsaredelicious,soit’snotdifficulttoaddthemin!

WHATARETHEBESTPLANT-BASEDSOURCESOFIRON?

Iron is a really essential nutrient that lots of people, bothmeat eaters and vegetarians alike, aredeficientin.It’ssoimportantbecauseitenablesoxygentobecarriedaroundthebody,whichgivesyouenergy.Soifyou’refeelingexhausted,tryaddingmoreofthesefoodstoyourdiet.Thebestplant-basedsourcesare:alllegumes(lentils,chickpeas,beans),spinach,kale,Swisschard,spirulina,quinoa, beets, broccoli, peas, sesame seeds and tahini, sunflower seeds, pumpkin seeds, cashews,almonds,datesandraisins.Eatingyouriron-richfoodswithfoodsthatcontainlotsofvitaminCisalwaysagreatideatoo,asthevitaminCincreasesthebody’sabilitytoabsorbtheiron.

WHATAREYOURTHOUGHTSONORGANICFOOD?

Idon’tthinkyoushouldstressoverwhetheryourfoodisorganic;thefirstthingtothinkaboutiswhetheritisnaturalandnourishing!Organicfoodismoreexpensive,soifit’soutofyourbudget,thendon’tworryaboutit—it’smuchbetterforyoutoeatnonorganicveggiesthennoveggiesatall.Itrytobuy“thedirtydozen”organic,asthesearethefruitsandveggiesthatabsorbthemostchemicals fromthesoil,so ifyou’regoingtobuyanythingorganic, thenstartwiththethingsonthis list—apples, strawberries, grapes, celery, peaches, spinach, peppers, nectarines, cucumbers,potatoes, tomatoes and jalapeño peppers. On the other hand, “the clean fifteen,” which are thefruitsandveggiesthatabsorbtheleastamountofpesticides,arethingsthatyoudon’thavetoworryso much about. These include mushrooms, sweet potatoes, melon, grapefruit, kiwi, eggplant,asparagus,mangoes,papayas,peas,cabbage,avocados,pineapples,onionsandcorn.

WHATAREYOURTHOUGHTSONFOODCOMBINING,RAWDIETS,JUICECLEANSES,ETC.?

Ithinkthere’salwaysadangeroftakinghealthyeatingtoofar; it’smeanttobeafunexperience,notachore.Iknowlotsofpeoplewouldthinkthatmydietisrestrictive,andtosomeextentitis,asIdon’teatlotsofthefoodgroupsthatmakeupatypicalWesterndiet.Idon’tfeelit’srestrictiveatall, though, as I know that I can eat any fruit, vegetable, nut, seed or grain at any time withanything—which is really important forme, as it allowsme to love theway I eat. I tried foodcombining and a raw diet for a few weeks each and honestly I hated both, I found them sorestrictive, I didn’t feel any better and I wasn’t excited about my meals! Saying that, we’re alldifferent,andiftheymakeyoufeelgreat,thenthat’sawesome,butpersonallyI’mnotahugefanofeither.Likewisejuicecleansesareatrickysubject.Iknowthey’reverypopularatthemoment,butIthink they’re something you have to be careful of. Juicing is amazing; it floods your bodywithgoodnessandprovidesyouwithsomanyamazingvitaminsandminerals.ButIwouldsayhavea

juiceadayinsteadofdoingathree-daycleansewhereyoudrinkonlyjuice,asyou’llprobablybehungryandgrumpy!Ifyouwanttodoacleanse,thendoadayofliquids—juices,smoothiesandsoups.Thatwayyouwon’tbehungry,soyou’llstayhappyalldaybutyou’llstillgiveyourselfacrazy amount of goodness, while also allowing your digestive system to take a break and resetitself.

DOYOUTAKEANYSUPPLEMENTS?

WhenIwashealingI sawthemostamazingnaturopathat theHaleClinicwho lookedatallmysymptoms and did some tests to see how different areas of my body were working. She thenprescribed me a three-month course of supplements to support my healing. This did absolutewonders for me and really helped the healing process. I don’t take any supplements anymore,though,butIdoincludespirulinaeveryday,whichIfindreallyboostsmyenergy.Supplementsarea very personal thing andwe all need different things to support our own bodies, so I’d reallyadvisegoingtoseeanaturopathtoguideyouthroughthis.

CANILOSEWEIGHTEATINGTHISWAY?

Absolutely.Eatingawhole-foods,plant-baseddietisanamazingwaytogettoyournaturalweight.Takingoutgluten,processedfood,animalproductsandrefinedsugarallowsyourdigestivesystemtowork amillion times better so everythingwill be digested faster andmore effectively,whichallowsyou to loseweight.Don’t focusoncountingcaloriesor fat, though; focusoneating threepropermealsadayfilledonlywithgoodnessandyou’llseeamazingresultsnotjustinthewaythatyourclothesfitbutinthewayyourskinlooksand,mostimportant,inthewayyoufeel.

CANIGAINWEIGHTEATINGTHISWAY?

Yes, ifyouwant togainweight, thenyoucanalsodothis inahealthyway,eatingaplant-baseddiet.Focusoneatingbigportions,asthiskindoffoodisveryeasytodigest,soyouwillneedlotsofit. Iwouldeat lotsof the followingateverymeal:healthy fats—avocados,coconutoil,nuts,nutbutters,seedsandoliveoil; lotsofstarchyfruitsandveg—sweetpotatoes,carrots,squash,beets,bananas,mangoes; lotsofgrains—brown rice, buckwheat, quinoa; and lotsof beans/legumes—chickpeas,beans,lentils.Ifyouhaveagoodmixofthemallinbigquantitiesatleastthreetimesaday,thenyourbodycanputonhealthyweight.Thentrytohaveasnacktwoorthreetimesaday,thingslikericecakeswithnutbutterandbanana,energyballs,hummusandcrackersordatesanddriedfruit.

DOYOUDRINKALCOHOL?

WhenIwasveryillItotallystoppeddrinkingandIdidn’ttouchadropofalcoholforaboutayear,soIgottotallyusedtonotdrinking.ThenasIbegantohealIstartedtofeelsogoodthatIdidn’twanttodoanythingtosabotagethat,soIcontinuedtostayawayfromit.InowdrinkonceamonthorsoatoccasionswhereIwanttorunaroundallnightwithfriendsandsoit’sworthfeelingalittleworseforwearthenextday.It’sawkwardat first tobethenondrinkerandpeopleoftenrespondquiteweirdlytoit,butifitmakesyoufeelgood,thenembraceit!WhenIdrinkIdrinkreallygood-qualityvodkaontherockswithlemonjuiceandice;it’sdeliciousandverypure.Sayingthat,ifyou

loveyourwine,thenpleaseenjoyit,don’tfeelguilty—maybejustdrinkalittlelessandtrytohaveacoupleofdaysaweekwithoutalcohol.

WHYAREN’TPEANUTSINCLUDEDINTHEBOOK?

Idon’teatpeanutsbecause,sadly,peanutsareespeciallysusceptibletomoldandfungalinvasionsthatcanbecarcinogenicaswellascontributorstocandidaovergrowth.It’snotthatIthinkeatingpeanutseverynowandagainisbad,butIeatalotofnutsandnutbutter,andsointhatquantityit’snotgreattobeeatingsomanypeanuts.

WHYISTHERENOTOFUINYOURBOOK?

ThefirstreasonisthatIsimplydon’tlovethetasteoftofu;it’sblandandhasastrangetexturethatjustdoesn’tagreewithme!Theotherreason,though,isthatwhileitdoeshavesomegreathealthbenefits, these are often outweighed by the less healthy elements of it. Tofu is actually quite aprocessedfoodandit’salsomadefromsoy,whichisoftengeneticallymodified—somethingthatIdon’tlove.

DIDANYTHINGELSEHELPYOURHEALING?

Ittookmeabouteighteenmonthsafterchangingtoatotallyplant-based,whole-foodsdiet(withnogluten,dairy,refinedsugar,meat,anythingprocessed)tofeelwellagain,andIstartedreallyslowly—it absolutely wasn’t uphill the whole way either, but it was the best thing I’ve ever done! Icombinedthedietwithdailyexercise(startingwithjusttenminutes’walkingaday,buildinguptoexercisingfivetimesaweekforaboutanhour—yoga,pilates,alotofwalkingandsomegym).Ialso saw a naturopathwho didwonderswith supplements to support the areas ofmy body thatweren’t working—this was really essential to the process and something I couldn’t recommendmoreifyou’restrugglingwithanillness.Thethreeapproachestogetherweremagicalandtheyputmyillnesstotallyintoremission—onaday-to-daybasisIhavenosymptomsandfeelamazing,butIamcarefultocontinuetoeatwell,sleepwellandexerciseeverydaytomaintainthis.

THANKYOU

MyjourneybacktohealthhasbeensuchacrazyprocessandIcouldneverhavedoneitwithouttheamazingpeopleIhavearoundmeormyincredibleblogfollowers,soI’dreallyliketotakeaminutetothankyouallbecausethereisnowaythattherewouldbeabookwithoutyou.

First and foremost I’d like to say thankyou to anyonewhohas reador followedDeliciouslyElla.Honestly,Istillcan’tbelievehowmanyofyouhavelookedatmyblogoverthelasttwoandahalfyears;it’sreallycrazyandI’msogratefulforallyourloveandsupport—it’sbeensoincrediblyinspiring.I’vereadallyouremails,comments,tweets,InstagrammessagesandFacebookpostsandeachonehasbeenamazing.I loveseeingthephotosofallyourcreationsandhearinghowmuchyoulovetherecipes.It’samazingknowingthatDeliciouslyEllahasmadeadifferencetoyourlifeandhelpedyouonyourownjourneystohealthandhappiness.

Thankyoutomyfamilyforbeingsofantasticthroughoutthisprocess—youreallyarejustthebest people ever and have been so incredibly supportive of Deliciously Ella right from thebeginning,evenwhenyouweretheonlypeoplereadingtheblog!

ThankyouFelix,AlexandOliviaforalwaysbeingthereforme.Iwillalwaysbesogratefultoyouforyourincredibleloveandsupport—youtrulysavedmefromgoingcrazywhenIwasillandreallyinspiredmetogetwellagain.Thankyouforseeingmethroughthemostchallengingpartsofmyjourneyandformakinglifesomuchmorefun!

ThankyoutomyincrediblefriendsCressy,Oli,Chloe,Gabs,Chess,India,LucyandImogenfortaste-testingalmosteveryrecipeinthisbook!Writingthiswouldn’thavebeennearlysomuchfunwithoutallyourwonderfulloveandenthusiasm,andallouramazingDeliciouslyElladinners.

ThankyoutoAnnieforhelpingmegrowDeliciouslyEllaandfortotallysavingmysanityoverthelastyear!WorkingtogetherhasbeensofunandI’msogratefulforallyourawesomeideas.

Thankyoutomywonderfulagents,CathrynandJo,andmyamazingpublisher,Liz,andmyU.S.editor,Shannon,forbelievinginDeliciouslyEllaandmakingthisallpossible.Andthankyouto the amazing team that put this beautiful book together—Miranda, Clare and Rosie—I’m sograteful for all thework you put into this tomake it look so incredible and really bring all therecipestolife.

AndfinallythankyoutoKrisCarr,whounknowinglyinspiredmetochangemylife:thankyouforsharingyourstorywiththeworldandallowingthousandsofpeopletofeelamazingagain.

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Aacai209

acaibowl214

alcohol249

almondbutter22,178

almondbutterfudge94–5

banoffiepie177,194–5

beetchocolatecake164–5,235

chiabreakfastpudding70,74

simpleoatcookies34,62

almondmilk20,68

appleandcinnamonporridgebake34,58

blueberrymuffins177,184,238

double-layeredhazelnutcake67,69,92–3

almonds68

almondandchiaenergybites68,72–3,176,238

appleandblackberrycrumble177,188–9,240

berrycheesecake68,178,192–3

chocolatechiacookies90

cinnamonpecangranola34,69,76–7

classiccarrotcake170–1

Keylimepie68,196–7,232

superfoodcrackers82

sweetpotatobrownies166–7

applecidervinegar13

apples14,177–8

applepurée19,230

bakedapples176,177,180–1

beetjuice220

carrot,appleandgingerjuice220,230,238

glowinggreenjuice223

arugula

brazilnutandarugulapestopasta68,69,86–7,236

roastedsquash,olive,avocadoandarugulasalad144–5

avocados14,19,177,230

bestbreakfastsmoothie212

broccoliandavocadosalad148–9,236

classicguacamole159,238

cucumberandavocadorolls125,136–7,238

easyavocadochocolatemousse168–9

freshspringrolls53

greengoddesssmoothie210

lentil,zucchiniandmintsalad108,109

mintchocolatemilkshake219

zucchininoodleswithavocadopesto160

Bbakedbeans112,113,230

bananas14,178

acaibowl214

appleandhoneyloaf59

bakedbananas178,190

bananaicecream176,198–9,235,240

bananamilkshake219

creamycoconutporridge34,56–7,69,178

icepops200–1

oatysmoothie212

pear,pomegranateandbasilsmoothie214

simplebananaandspinachsmoothie212

waffles178,183

baobab209

basil15,127

roastedtomatowithredpepperandbasilcannellinisoup104,105

stuffedcreminimushrooms150–1,240

beetcarpaccio125,140–1,232

beethummus100,102,103

beetjuice220

buckwheatandbeetrisotto42–3

berries14,178

berrysconeswithcoconutcream60–1

classicberrysmoothie210

blackbeans16,100

blackandkidneybeanchili100,114–15,228

Mexicanquinoabowl48–9

ten-minutetomatopasta131

blenders26

blueberries

acaibowl214

boilingvegetables126

brazilnuts69

creamybrazilnutcheese68,69,85

breakfast8,205,227–8

broccoli

broccoliwithatahinidressing69,159,235

classicstir-fry142–3

easyquinoawithsautéedveggies36

brownrice15,31,33–4

addingingredientsto32

butternutsquashrisotto54–5,228,235

cooking25

brownriceflour14,33

appleandhoneyloaf59

superfoodbread67,68,69,70,80–1,105

brownricemilk20

brownricepasta14–15

brownies

rawbrownies16,67,68,88–9,176

sweetpotatobrownies166–7,177

brunch230

buckwheat15,31,33

buckwheatandbeetrisotto42–3

cooking24

sprouted33

buckwheatflour14,33

buckwheatfocaccia52

butternutsquash

butternutsquashrisotto54–5,228,235

easyroastveggies128–9,228,240

lentilandbutternutsquashdal119

veggielasagne156

Ccacaoandhazelnutspread68,69,78–9,177

cacaopowderseerawcacaopowder

calcium247

cannellinibeans100

cannellinisouptwoways104–5

Carr,Kris8

carrots

carrot,orangeandcashewsalad138–9,175,235

freshspringrolls53

lentilBolognese117

cashewbutter

oatbars34,63

simplemangoandcashewmousse184,185,236

cashews69

mangoandcashewmousse178

cauliflowerandpotatocurry157

chiaseeds17,70

almondandchiaenergybites68,72,72–3,176,238

granolabars75

strawberryjam187

superfoodbread67,68,69,70,80–1,105,178,205

chickpeas16,100

chickpeaflourwraps106

coconutThaicurrywithchickpeas120–1,228,232

falafel107

spicyroastedchickpeas112

threetypesofhummus100,102–3

chilisalt19

chocolate

bakedbananasstuffedwithmelteddarkchocolate178,190

cilantro127

falafel107

spicysalsa135

cinnamon

datepurée177–8,187

icepops200–1

coconutcream

coconutmilk13–14

coconutThaicurrywithchickpeas120–1,228,232

creamycoconutporridge15,34,56–7,69,178

veggielasagne156

coconutoil14

celiacs34–5

cucumber19

cucumberandavocadorolls125,136–7,238

cucumber,pearandmintjuice220,238

freshspringrolls53

pineapple,cucumberandgingerjuice223,236

watermelon,cucumberandmintjuice223

DdatesseeMedjooldates

dinner8

dinnerparties232–5

Eeasyroastveggies128–9,228,240

easyveggiestock25

eatingout245–6

eggplant

warmwintersalad154–5

exercise249

Fflours,gluten-free14,32,33

foodprocessors26

fruit14,246

injuicesandsmoothies206

Ggarbanzobeansseechickpeas

garlic15

ginger15

beetjuice220

mango,kiwiandgingersmoothie214

girls’dinner236–7

gluten-freeflours14,32,33

gluten-freepasta14–15

gnocchiwithpeapesto39

grains15

howtocook24–5

granola67,70,205

granolabars67,75

guacamole159,228,238

Hhazelnuts69

cacaoandhazelnutspread68,69,78–9,177

hemp209

herbsalt19

herbs15

honey17

appleandhoneyloaf59,70

strawberryjam187

sweetpotatopancakes162–3,230

waffles178,183

hummus100,102–3

Iicecream

banana176,198–9,235,240

mangoandcashew184

icepops200–1

iron-richfoods247

Jjellybags27

juicecleanses248

juicers26

juices205,207,220–3

Kkale19

creamypolentawithmushroomsandcrispykale44

marinatedkalesalad18,125,153,238,240

Keylimepie68,232

kidneybeans101

kiwifruits

Llasagne,veggie156

leafygreens18

legumes16–17,99–100,101

lemons14

lentils16,100,101

lentilBolognese101,117

lentilandbutternutsquashdal119

limes14

lunch8,238

Mmaca209

mangoes178

freshspringrolls53,175,178

maplesyrup17

beetcarpaccio125,140–1,232

Medjooldates15,176

acaibowl214

almondbutterfudge94–5

bakedbananas190

bananamilkshake219

datepurée177–8,187

granolabars75

icepops200–1

Medjooldatesstuffedwithnutbutter22,23

oatysmoothie212

rawbrownies16,67,68,88–9

microwaves127

milks,dairy-free20

milkshakes219

mint15

peaandmintcannellinisoup104,105

misopaste18

muffins,blueberry177,184,238

mushrooms

Nnoodles,classicstir-fry142–3

nutmilkbag26–27

nutritionalyeast85

nuts15–16

nutallergies50,67–8,69

nutbutters16,22,67

nutcheese68,69

storingandbuying68

substitutions68,69,70

Ooats15,31,34–5

creamycoconutporridge15,34,56–7,69,178

granolabars67,75

oatbars34,63

oatmilk20,34

oatysmoothie212

oliveoil16

olives

quinoapizzacrust45

onions15

oranges

organicfood248

Ppasta

gluten-free14–15

peanuts249

peaandmintcannellinisoup104,105

pecans68,69

cinnamonandpecangranola34,69

peppers

freshspringrolls53

roastedredpepperandpaprikahummus102,103,136,232,238

spicysalsa135

picnics238–9

pinenuts69–70

pineapple

polenta

potatoes

classicmashedpotato130

gianthashbrown130,175,230

perfectroastpotatoes132,240

POTS(PosturalTachycardiaSyndrome)7–8

proteinintake247

psylliumhuskpowder80

pumpkinseeds17,68,70

Qquinoa15,31,32–3

cooking24,32–3

quinoapizzacrust45

quinoatabbouleh46–7,238

quinoaandturmericfritters50–1,132,135

quinoaflour14,32

quinoapasta14–15

Rrawbrownies16,67,68,88–9,176

rawcacaopowder17

ricemilk20

roastingvegetables126

rosemary15

creamybrazilnutcheese68,69,85

Ssalts,homemade19

sautéingvegetables126

seeds17

sesameseeds18

sieves27

smoothies8,14,205–7,210–14,227

soups100–1,105

spelt/speltpasta14

spices15,127

spinach19

simplebananaandspinachsmoothie212

spinach,sun-driedtomatoandeggplantsalad69,125

spirulina207–9,248

springrolls,fresh52,175

sproutedbuckwheat33

steamingvegetables126

stock,easyveggie25

strawberries

icepops200–1

strawberryjam187

Sundayroast240–1

sunflowerseeds17,70

granolabars75

superfoodcrackers82

superfoodbread67,68,69,70,105,178,205

recipe80–1

superfoodcrackers82,105,232

superfoods207–9

sweetpotatoes

quinoaandturmericfritters50–1

sweetpotatobrownies166–7,177

sweetpotatopancakes162–3,178,230

sweetpotatowedges132,133,148,232

sweeteners17,246

Ttahini17–18,127

tamari18,127

thyme15

tofu249

tomatopaste18

tomatoes19

canned18

pancontomate135

quinoapizzacrust45

quinoatabbouleh46–7,238

spicysalsa135,228

veggielasagne156

traveling246–7

turmeric127

quinoaandturmericfritters50–1,132,135

Vvegetables

additionsto127

cooking125–7

injuicesandsmoothies206

Wwaffles178,183

weightgain249

wheatgrass209

wildrice34

warmwildricesalad40–1

Zzucchini

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