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100 easy healthy and delicious plant based gluten free recipes.
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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
Fruit
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
Index
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.
Ellax
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.
NUTS
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!
SEEDS
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
Preheattheovento400°F(convection350°F).
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
sprinklingofsalt—Ilikeusingmyherborchilisalt
Placethebuckwheatinasieveandrinsewithcoldwateruntilthewaterthatcomesthroughistotallyclear.
Placethebuckwheatinasaucepanwith11/4cupsboilingwater.Stirthelimeorlemonjuiceinwiththetamariandsalt.
Letthebuckwheatboilforaminuteor2,thenletitsimmerforanother10–15minutes,untilallthewaterhasbeenabsorbedandthebuckwheatiseversoslightlyhardandnutty,butnotcrunchyorsoggy.
Allowthebuckwheattocoolbeforeplacingitinanairtightcontainer,thenstoreinthefridgeforuptoaweek.
BROWNRICE
Serves1
1/2cupbrownrice
juiceof1limeorlemon
1teaspoontamari
sprinklingofsalt—Ilikeusingmyherborchilisalt
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!
SIEVE
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.
OATS
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
Placethequinoainasieveandrinsewithcoldwateruntilthewaterthatcomesthroughistotallyclear.
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
Preheattheovento375°F(convection325°F).
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
salt
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
4tablespoonsoliveoil
juiceof2lemons
saltandpepper
Placethequinoainasieveandrinsewithcoldwateruntilthewaterthatcomesthroughistotallyclear.
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
3tablespoonsoliveoil
saltandpepper
Fortheblackbeans
two15-ouncecansblackbeans
3clovesofgarlic,peeledandcrushed
oliveoil
salt
Forthecashewcream
Soakthecashewsinabowlofcoldwaterfor4hours.
Drainthewaterthatthecashewshavebeensoakingin.Blendthenutsinafoodprocessorwiththelemonjuice,tamari,2/3cupfreshwater,saltandpepperuntilsmoothandcreamy.Thismaytakeacoupleofminutes.
Forthequinoa
Placethequinoainasieveandrinsewithcoldwateruntilthewaterthatcomesthroughistotallyclear.
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
4tablespoonstomatopaste
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.
Preheattheovento400°F(convection350°F).
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
Preheattheovento400°F(convection350°F).
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
2tablespoonsoliveoil
2tablespoonstahini
1teaspoonchiliflakes
salt
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
salt
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.
Preheattheovento425°F(convection375°F).
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
2tablespoonsalmondbutter
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)
coconutoil,forgreasing
Preheattheovento400°F(convection350°F).
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
31/3cupsbuckwheatflour(about14ounces)
21/2cupsgroundalmonds(about8ounces)
11/4cupsalmondmilk
4tablespoonsmaplesyrup
3tablespoonsapplepurée
8strawberries
2/3cupblueberries(about3ounces)
coconutoil,forgreasing
Forthecoconutcream
7ouncescoconutcream(coconutcreamistotallysolid—coconutmilkisnotasubstitutehere)
strawberryjam,toserve
Forthescones
Preheattheovento350°F(convection300°F).
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
4tablespoonsmaplesyrup
21/4cupsoats
Preheattheovento400°F(convection350°F).
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
6tablespoonsmaplesyrup
6tablespoonscashewbutter(oranynutbutterworks)
4tablespoonscoconutoil,plusextraforgreasing
Preheattheovento400°F(convection350°F).
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
2tablespoonsalmondbutter
2tablespoonscoconutoil
2tablespoonschiaseeds
Startbyputtingthealmondsinafoodprocessorandpulseforabout30seconds,untilthey’renicelycrushed.
Thenpitthedatesandaddthem,plusalltheotheringredientsand2tablespoonswater,totheprocessorandblendagainuntileverythinghasmixedtogetherperfectlyandit’sallniceandsticky.
Rollthemixintoballs.
Placetheballsinthefreezerforanhourtoset,thenstoreinanairtightcontainerinthefridge.
Toptip
Ifyoudon’thaveanyalmonds,tryswappingthemforanyothernuts.Youcanalsoaddthingslikehempproteinormacaifyouwanttogivemoregoodnesstoeachbite.
CHIABREAKFASTPUDDING
Thischiabreakfastpuddingisperfectifyou’rebusyanddon’thavetimetomakebreakfastasit’smadethenightbefore,soyoucanjustgrabitandgointhemorning.Thechiaseedsexpandovernighttoabsorballtheflavorsofthepudding,soeachbiteburstswithsweetscentsofbanana,blueberriesandhoney,whilethealmondbutterandalmondmilkmakeitwonderfullycreamy.
Serves1
11/4cupsalmondmilk
1ripebanana,peeled
1tablespoonalmondbutter
1teaspoonhoneyormaplesyrup
handfuloffrozenblueberries
5tablespoonschiaseeds
Placethealmondmilk,banana,almondbutter,honeyandfrozenblueberriesinablenderandblenduntilsmoothandcreamy.
Pourthemixintoaglassandstirinthechiaseeds.
Covertheglassandleaveitinthefridgeovernight,orforatleast6hours,sothatitsetsandthechiaseedsexpand.
Eitherenjoythebreakfastpuddingasitisortoptheglassoffwithfreshfruitandgranola.
Toptip
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)
3tablespoonschiaseeds
3tablespoonsgroundcinnamon
coconutoil,forgreasing
Preheattheovento350°F(convection300°F).
Pitthedates,thenplacetheminasaucepanwith21/2cupsboilingwaterandsimmerfor5minutes,untiltheyarereallysoft.
Whilethedatescook,placethesunflowerseeds,pumpkinseeds,flaxseeds,raisinsandoatsinalargemixingbowl.
Oncethedateshavecookedfor5minutes,placethemandtheremainingwaterfromthepaninablenderwiththechiaseedsandcinnamon.Blenduntilsmooth.
Pourthedatepuréeovertheoatsandseedmixandstirthoroughlyuntileverythingiscoatedandsticky.
Greasea15x10-inchbakingsheetwithcoconutoil,thenpourinthegranolaandpressitdownfirmlysothatitistightlypackedandsmoothonthetop.
Bakefor30–40minutes,untilthetopstartstoturnagoldenbrown.After20minutes,though,removefromtheovenandcutintobars,thenplacethembackintofinishcooking.
Toptip
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)
3tablespoonscoconutoil
3tablespoonsmaplesyrup
3teaspoonsgroundcinnamon
11/4cupsraisins(about7ounces)
Preheattheovento400°F(convection350°F).
Placethepecansandalmondsinafoodprocessorandpulseforabout30secondssothattheyarepartiallycrushed.Thenaddthemtoalargemixingbowlwithalltheotherdryingredients,excepttheraisinsandcinnamon,andstirtogether.
Next,meltthecoconutoilwiththemaplesyrupandcinnamononthestove.Onceithasdissolvedintoasweetliquid,addittothedrybowlandmixwell.Thisshouldformadeliciousoaty,nuttybowl,whichisslightlysticky.
Placethemixtureontoabakingsheetandbakefor30–40minutesuntilcrunchy.Duringthistimeyou’llneedtostirthemixturetoensurethateverybitofthegranolagetsnicelytoastedandthetopdoesn’tburn.
Oncethegranolaiscookedperfectly,removethesheetfromtheovenandallowittocool,thenstirintheraisins.Storethegranolainanairtightcontainer.
Toptip
Ifyoudon’thaveanypecans,youcanuseanyothernuts.Youcanalsoreplacetheraisinswithdriedapricots,gojiberriesorchoppeddates.
CACAOANDHAZELNUTSPREAD
Bothyourtastebudsandyourtummywillbesingingwithhappinesswhenyoueatthisincrediblespread!IlovespreadingthisovermySimpleOatCookiesorenjoyingitwithmyBerrySconeswithCoconutCream.Italsoworksreallywellasasweetdipforfruit—trydunkingappleslicesintoyourjarforagreatsnackoreasydessert.
oneofmyfavoritethings!
Makes1bigjar
23/4cupshazelnuts(about12ounces)
2/3cupmaplesyrup
3tablespoonsrawcacaopowder
Preheattheovento400°F(convection350°F).
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)
11/4cupsbrownriceflour(about7ounces)
2/3cupsunflowerseeds(about3ounces)
3tablespoonspsylliumhuskpowder(seeToptip)
3tablespoonsdriedmixedherbs(IlikeherbesdeProvence)
2tablespoonschiaseeds
saltandpepper
Placethealmondsand11/3cupsofthepumpkinseedsinafoodprocessorandblenduntilaflourforms.
Pourtheflourinalargemixingbowlwiththerestofthepumpkinseedsandallthedryingredientsandmixwell.
Add21/2cupscoldwater,stirringthewholemixturetogether.
Leavethebowltoonesideforaboutanhour,atwhichpointallthewatershouldhavebeenabsorbedandthemixwillbetotallystucktogether.
Afteranhour,preheattheovento400°F(convection350°F).Turnthedoughoutintoanonstickloafpan.Don’ttryandmakethisloaftoothickorelseitwon’tsetproperly;it’sonlymeanttobe2inchestall.
Bakethebreadforabout45minutes,untilthetopturnsagoldenbrownandyoucanpullacleanknifeoutofthemiddle.
Toptip
Thereisnosubstitutionforthepsylliumhuskpowder,asthisholdstheloaftogether.Youcanfinditonlineorinhealth-foodstores.
SUPERFOODCRACKERS
Thesecrackersarethebestwaytouseyourjuicepulpsothatyoudon’twasteanyofyourveggies!They’resoeasytomaketooandthey’resoversatile.IlovedunkingthemintopotsofmyCreamyBrazilNutCheeseormyhomemadeClassicGuacamole,orbreakingthemintopiecesandsprinklingthemoversaladsandsoupsforalittleextracrunch.Youcanspicetheseupalittletoobyaddingextraingredients.Ilikechoppingupsun-driedtomatoesandoliveswithfreshrosemaryandsprinklingthemintothemix.
Makesabout20crackers
12/3cups(about7ounces)juicepulp(Ilikecarrot,appleandgingerpulp)
11/4cupsgroundalmonds(about4ounces)
2/3cupsunflowerseeds(about3ounces)
2/3cuppumpkinseeds(about3ounces)
3tablespoonsoliveoil
1tablespoontahini
1tablespoontamari
saltandpepper
Preheattheovento250°F(convection200°F).
Simplyplacealltheingredientsintoamixingbowlandstirthemtogetheruntilthemixissticky.
Pourthemixtureontoabakingsheetlinedwithparchmentpaper,thenuseaspatulatopressitdownsothatit’sniceandthinandverycompact.
Bakeforanhourandahalf,untilcrispy.
Storeatroomtemperatureinanairtightcontainer.
Toptip
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.
Toptip
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
scant1cupbrazilnuts(about4ounces)
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
3tablespoonsrawcacaopowder
optional:2tablespoonsmaplesyrup
Simplypulsethepecansinafoodprocessoruntiltheyformacrumblymixture,thenaddthedates,cacaoandmaplesyrup,ifusing,andblendagain.
Oncethemixtureisverysticky,takeitoutoftheprocessorandputitontoabakingsheet.
Freezethebrowniesforanhourtoletthemsetandthenstoretheminthefridge.
Toptip
Ifyoudon’thaveanypecans,thenalmondsworkreallywelltoo,andifyou’reallergictonuts,thenusesunflowerseedsinstead.Thesweeteneristotallyoptionalinthisrecipeandifyou’dratherusehoneyoragaveinsteadofmaplesyrup,thenthat’sgreattoo.
CHOCOLATECHIACOOKIES
Thisrecipeisanotherfavoritefromtheblog;ithasconsistentlybeenoneofthemostpopularrecipesonthere,soIthoughtyou’dalllovetoseeitinheretoo!Thesecookiesaresoperfectlycrunchy,whichIloveasitmakesthemsosatisfying.Theytasteamazingontheirown,butthey’reevenmoreincrediblewithmyBananaIceCreamordunkedintomyCacaoandHazelnutSpread.
Makes12–15cookies
11/3cupsalmonds(about7ounces)
11/3cupshazelnuts(about7ounces)
12/3cupsbuckwheatorquinoaflour(about7ounces)
7tablespoonsmaplesyrup
5Medjooldates,pitted
3heapingtablespoonsrawcacaopowder
3tablespoonschiaseeds
2tablespoonscoconutoil
Preheattheovento400°F(convection350°F).
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
6tablespoonsrawcacaopowder
3/4cupplus2tablespoonsmaplesyrup
6tablespoonscoconutpalmsugar
33/4cupsbrownriceorbuckwheatflour(about21ounces)
11/2cupshazelnuts(about61/2ounces)
coconutoil,forgreasing
Fortheicing
2ripebananas(about8ouncestotal)
6tablespoonscoconutpalmsugar
6tablespoonshazelnutbutter
2tablespoonscoconutoil
Toptip
Maketheicingonitsownanduseitasadipforfruitifyou’reaftersomethingsweetwithlittlepreparationtime.
Forthecake
Preheattheovento400°F(convection350°F).
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
10tablespoonsalmondbutter
4tablespoonscoconutoil
3tablespoonsrawcacaopowder
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)
10tablespoonsoliveoil
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
Preheattheovento425°F(convection375°F).
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
4tablespoonstomatopaste
5cupsstockorwater
2tablespoonstamari
Preheattheovento375°F(convection325°F).
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
handfuloffreshcilantro,finelychopped
2clovesofgarlic,peeledandcrushed
juiceof2lemons
2tablespoonsoliveoil
2tablespoonsdatesyrup(youcouldalsousehoney—itmustbeastickysweetener)
2tablespoonsapplepurée
1tablespoongroundcumin
1tablespoongroundturmeric
1tablespoontahini
saltandpepper
two15-ouncecanschickpeas,drained
1/2cuppinenuts(about2ounces)
sprinklingofbrownriceorchickpeaflour
Preheattheovento400°F(convection350°F).
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
4tablespoonsoliveoil
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
2clovesofgarlic,peeledandcrushed
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
2tablespoonsmaplesyrup
juiceof1lemon
oliveoil
Preheattheovento400°F(convection350°F).
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
2clovesofgarlic,peeledandcrushed
21/2cupstomatopurée
3tablespoonstomatopaste
two15-ouncecansblackbeans
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
3clovesofgarlic,peeledandcrushed
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
4clovesofgarlic,peeledandcrushed
1-inchpieceoffreshginger,peeledandgrated
1tablespoonoliveoil
generous1cuplentils,rinsed
1largebutternutsquash(about2pounds)
2tablespoonsgroundcumin
2tablespoonsgroundturmeric
2tablespoonstomatopaste
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
1largebutternutsquash(about2pounds)
2mediumeggplants(11/3pounds)
handfuloffreshcilantro,finelychopped
one15-ouncecanchickpeas,drained
3teaspoonsbrownmisopaste
brownrice,toserve
Preheattheovento400°F(convection350°F).
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
Preheattheovento400°F(convection350°F).
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
5tablespoonsapplepurée
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
4tablespoonstomatopaste
6tablespoonsapplecidervinegar
2tablespoonstamari
saltandpepper
two15-ouncecansblackbeans
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
salt
Preheattheovento400°F(convection350°F).
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
Preheattheovento400°F(convection350°F).
Peelthepotatoes,thenslicetheminhalf.
Placethepotatoesinasaucepanofcoldwaterandbringthemtotheboil.
Oncethey’vereachedtheboil,letthemcookforacoupleofminutesbeforeremovingthemfromtheheatanddrainingthem.
Next,placethemonabakingsheetwithagenerousamountofoliveoil,saltandpepperandplacetheherbsontopofthem.
Leavethemtocookforaboutanhour,turningthemonceortwiceduringthistimetoensuretheycookevenly.
SPICYSALSA
Salsaisanotherreallyeasydishthatautomaticallyaddsflavortoameal.Plusit’saveryinexpensivedish.IlovepilinglotsofsalsaandguacamoleintoaChickpeaFlourWrapwithsomesweetcorn,arugulaleavesandblackbeans:itmakestheperfectsummermeal.
Makes1bowl
4tomatoes
1jalapeñopepper
handfuloffreshcilantrosprigs
juiceof1lime
3tablespoonsoliveoil
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
6tablespoonsoliveoil
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
2tablespoonsoliveoil
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
2tablespoonsmaplesyrup
2tablespoonsoliveoil
1tablespoonapplecidervinegar
salt
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
salt
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
1largebutternutsquash(about2pounds)
oliveoil
saltandpepper
1tablespoonpaprika
1tablespoondriedmixedherbs,suchasherbesdeProvence
5ouncesofarugula
1cuppittedolives
2avocados
Forthedressing
1tablespoontamari
2tablespoonsapplecidervinegar
2tablespoonsoliveoil
saltandpepper
Preheattheovento400°F(convection350°F).
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
3tablespoonsoliveoil
2teaspoonshoneyormaplesyrup
salt
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
12/3cupssun-driedtomatoespackedinoliveoil(about6ounces)
bighandfuloffreshbasil
3/4cuppinenuts(about31/2ounces)
2tablespoonstahini
juiceof1lime
saltandpepper
Preheattheovento400°F(convection350°F).
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
2tablespoonsoliveoil
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
31/4cupssun-driedtomatoespackedinoliveoil(about12ounces)
3/4cuppinenuts(about31/2ounces)
Preheattheovento400°F(convection350°F).
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)
3clovesofgarlic,peeledandcrushed
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.
Preheattheovento400°F(convection350°F).
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
3clovesofgarlic,peeledandcrushed
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
scant1cupbrazilnuts(about4ounces)
4avocados
4tablespoonsoliveoil
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
11/4cupsbrownriceflour(about7ounces)
2tablespoonshoney
1teaspoongroundcinnamon
coconutoil,forgreasing
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
31/3cupsbuckwheatflour(about14ounces)
11/4cupsmaplesyrup
6tablespoonsrawcacaopowder
pinchofsalt
coconutoil,forgreasing
Forthefrosting
31/2ouncescoconutcream
1tablespoonalmondbutter
2tablespoonsmaplesyrup
1tablespoonrawcacaopowder
Forthecake
Usingasteamer,steamthebeetwhole(withitsskinson)foraboutanhour,untilit’sverysoft.Ifyoudon’thaveasteamer,youcanboilthebeet.Thentakeitoutofthesteamerandallowittocool.
Oncethebeetiscool,peelitsskinoffandchopoffthehead.
Preheattheovento375°F(convection325°F).
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)
14Medjooldates,pitted
3/4cupplus2tablespoonsgroundalmonds(about3ounces)
3/4cupplus1tablespoonbuckwheatorbrownriceflour(about31/2ounces)
4tablespoonsrawcacaopowder
3tablespoonsmaplesyrup
pinchofsalt
Preheattheovento350°F(convection300°F).
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
12Medjooldates,pitted
4tablespoonsalmondbutter
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)
11/4cupsgroundalmonds(about4ounces)
2tablespoonschiaseeds
1/3cupraisins
2slicesofpineapple(about8ounces)
11/4cupsalmondmilk
2/3cupmaplesyrup
3carrots(about8ounces)
coconutoil,forgreasing
Forthefrosting
3largebananas,peeled(about12ounces)
10Medjooldates,pitted
2tablespoonsalmondbutter
1tablespooncoconutoil
1teaspoongroundcinnamon
Forthecake
Preheattheovento350°F(convection300°F).
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
fruit
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
2teaspoonsgroundcinnamon
2handfulsofpecans
5tablespoonscoconutpalmsugar
Forthecoconutcream
31/2ouncescoconutcream
3tablespoonsdateormaplesyrup
2tablespoonscoconutpalmsugar
2tablespoonsalmondbutter
Fortheapples
Preheattheovento400°F(convection350°F).
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
coconutoil,forgreasing
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
8Medjooldates,pitted
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
coconutoil,forgreasing
Preheattheovento350°F(convection300°F).
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
2tablespoonschiaseeds
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
7tablespoonsmaplesyrup
2teaspoonsgroundcinnamon
Forthefruitlayer
6redapples
23/4cupsblackberries
1tablespoonmaplesyrup
1teaspoongroundcinnamon
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
1teaspoongroundcinnamon
4Medjooldates,pitted
20ouncesdarkchocolate(Iuserawchocolate,whichusesonlycoconutsugar,butdarkchocolateworkstoo)
Preheattheovento400°F(convection350°F).
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
1teaspoongroundcinnamon
Forthetoplayer
1banana
11/3cupsblueberries(about7ounces)
1cupstrawberries(about8ounces)
4Medjooldates,pitted
1tablespoonmaplesyrup
1teaspoongroundcinnamon
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)
2Medjooldates,pitted
Forthemiddlelayer
2veryripebananas
2tablespoonsalmondbutter
Forthetoplayer
6Medjooldates,pitted
4tablespoonsalmondbutter
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
23/4cupsalmonds(about14ounces)
about30Medjooldates(about1pound5ounces),pitted
2tablespoonscoconutoil
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
12Medjooldates,pitted
5tablespoonsalmondbutter
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)
2tablespoonscoconutmilk
BANANA-CINNAMON
2Medjooldates
2ripebananas
1teaspoongroundcinnamon
2tablespoonscoconutmilk
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.
MACA
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
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.
HEMP
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
2tablespoonscoconutmilk
juiceof1/2lime
optional:handfulofporridgeoats
Peelthemangousingavegetablepeelerandcutitsfleshoffthepitintotheblender.Addtheremainingingredientsandblenduntilsmoothandcreamy.
CLASSICBERRYSMOOTHIE
1ripebanana
1/2cupraspberries
1/2cupblueberries
1/3cupstrawberries
3tablespoonscoconutmilk
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
2Medjooldates,pitted
1heapingteaspoonalmondbutter
2/3cupcoldwateroralmondmilk
Placealltheingredientsintoyourblenderandblenduntilsmooth.Ifyoulikeyoursmoothierunnier,addalittlemorewater.
OATYSMOOTHIE
4brazilnuts
21/4cupsoats
1ripebanana,peeled
2Medjooldates,pitted
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
1pear
11/4cupscoldalmondmilk
1/2cuppomegranateseeds
handfulofraspberries
handfuloffreshbasilleaves
1tablespoonalmondbutter
Simplypeelthebananaandpeelandcorethepear,andthenplacealloftheingredientsintoablenderandblenduntilsmoothandcreamy.
MANGO,KIWIANDGINGERSMOOTHIE1/2mango
1/3-inchpieceoffreshginger
1kiwi
2/3cupfrozenberries
1cupcoldcoconutwateroralmondoroatmilk
juiceof1/2lime
Peelthemangousingavegetablepeelerandcutitsfleshoffthepit.Peelthegingerusingthevegetablepeeler.Scoopthekiwifleshoutofitsskin.
Placeeverythingintoablenderandblenduntilsmooth.
ACAIBOWL
Thishonestlytastesmorelikedessertthanasmoothie;it’ssimilartoicecreambutmoreflavorsome.Ireallythinkit’sthesweetest,creamiest,mostdeliciousbowlofgoodnessyou’llevereat.IlovepilingmyacaibowlhighwithlotsofCinnamonPecanGranolaplussomefreshfruitandagenerousdollopofcoconutyogurt!
Serves1
1packetoffrozenacai(100g)
1ripebanana
2Medjooldates
1tablespoonalmondbutter
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
11/4cupscoldalmondmilk
3Medjooldates,pitted
2teaspoonsrawcacaopowder
Pullthemintleavesofftheirsprigsandscooptheavocadofleshoutoftheskinanddiscardthepit.
Placealltheingredientsintoablenderandblenduntilsmoothandcreamy.
Toptip
Tryaddinghalftheamountofalmondmilk,sothatit’sreallythick,andthenpourgranolaoveritforthebestbreakfastever.
BANANAMILKSHAKE
Thistastesjustlikeacaramelmilkshake.Thecombinationofdates,almondbutter,bananaandcinnamonistotallymagical.Aswiththechocolatemilkshake,it’sreallyhardtobelievethatthisishealthy,butitreallyisnutritiousandenergizing,sonowyoucanenjoymilkshakessafeintheknowledgethateachdelicioussipisdoingamazingthingsforyou.
Serves1
1largeripebanana
3Medjooldates
11/4cupscoldalmondmilk
1tablespoonalmondbutter
1teaspoongroundcinnamon
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
1/3-inchpieceoffreshginger
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
1-inchpieceoffreshginger
Simplyputalltheingredientsthroughyourjuicerandthenenjoy!
WATERMELON,CUCUMBERANDMINTJUICE
1bigwedgeofwatermelon(1pound5ouncesincludingtheskin)
1cucumber
smallhandfuloffreshmint
Slicethewatermelonfleshfromtheskin,thenputitthroughyourjuicerwiththecucumberandmint.
Sometimesthewatermelonseedsgetintothejuice,soyoumaywanttoquicklystrainitbeforedrinking.
PINEAPPLE,CUCUMBERANDGINGERJUICE
1largecucumber
2-inchsliceofpineapple(about10ounces)
1-inchpieceoffreshginger
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
Axe
MalibuFarmCafé
Kippy’sIceCream
MoonJuice
JuiceServedHere
PressedJuicery
PLACESTOEATANDDRINKINN.Y.
PureFoodandWine
TheButcher’sDaughter
Souen
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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INDEX
Anoteabouttheindex:Thepagesreferencedinthisindexrefertothepagenumbersintheprintedition.Clickingonapagenumberwilltakeyoutotheebooklocationthatcorrespondstothebeginningofthatpageintheprintedition.Foracomprehensivelistoflocationsofanywordorphrase,useyourreadingsystem’ssearchfunction.
Aacai209
acaibowl214
alcohol249
almondbutter22,178
almondbutterfudge94–5
banoffiepie177,194–5
beetchocolatecake164–5,235
chiabreakfastpudding70,74
simpleoatcookies34,62
almondmilk20,68
appleandcinnamonporridgebake34,58
blueberrymuffins177,184,238
chiabreakfastpudding70,74
double-layeredhazelnutcake67,69,92–3
almonds68
almondandchiaenergybites68,72–3,176,238
appleandblackberrycrumble177,188–9,240
banoffiepie177,194–5
berrycheesecake68,178,192–3
blueberrymuffins177,184,238
chocolatechiacookies90
cinnamonpecangranola34,69,76–7
classiccarrotcake170–1
Keylimepie68,196–7,232
superfoodcrackers82
sweetpotatobrownies166–7
applecidervinegar13
apples14,177–8
appleandblackberrycrumble177,188–9,240
appleandcinnamonporridgebake34,58
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
brazilnutandarugulapestopasta68,69,86–7,236
broccoliandavocadosalad148–9,236
classicguacamole159,238
cucumberandavocadorolls125,136–7,238
easyavocadochocolatemousse168–9
freshspringrolls53
greengoddesssmoothie210
Keylimepie68,196–7,232
lentil,zucchiniandmintsalad108,109
mintchocolatemilkshake219
roastedsquash,olive,avocadoandarugulasalad144–5
zucchininoodleswithavocadopesto160
Bbakedbeans112,113,230
bananas14,178
acaibowl214
appleandhoneyloaf59
bakedbananas178,190
bananaicecream176,198–9,235,240
bananamilkshake219
berrycheesecake68,178,192–3
bestbreakfastsmoothie212
chiabreakfastpudding70,74
classiccarrotcake170–1
creamycoconutporridge34,56–7,69,178
double-layeredhazelnutcake67,69,92–3
easyavocadochocolatemousse168–9
icepops200–1
mintchocolatemilkshake219
oatysmoothie212
pear,pomegranateandbasilsmoothie214
simplebananaandspinachsmoothie212
simpleoatcookies34,62
waffles178,183
banoffiepie177,194–5
baobab209
basil15,127
pear,pomegranateandbasilsmoothie214
roastedtomatowithredpepperandbasilcannellinisoup104,105
stuffedcreminimushrooms150–1,240
beets
beetcarpaccio125,140–1,232
beetchocolatecake164–5,235
beethummus100,102,103
beetjuice220
buckwheatandbeetrisotto42–3
berries14,178
appleandblackberrycrumble177,188–9,240
bananaicecream176,198–9,235,240
berrycheesecake68,178,192–3
berrysconeswithcoconutcream60–1
bestbreakfastsmoothie212
classicberrysmoothie210
blackbeans16,100
blackandkidneybeanchili100,114–15,228
Mexicanquinoabowl48–9
ten-minutetomatopasta131
blenders26
blueberries
acaibowl214
berrycheesecake68,178,192–3
blueberrymuffins177,184,238
chiabreakfastpudding70,74
boilingvegetables126
brazilnuts69
brazilnutandarugulapestopasta68,69,86–7,236
creamybrazilnutcheese68,69,85
zucchininoodleswithavocadopesto160
breakfast8,205,227–8
bestbreakfastsmoothie212
broccoli
brazilnutandarugulapestopasta68,69,86–7,236
broccoliandavocadosalad148–9,236
broccoliwithatahinidressing69,159,235
classicstir-fry142–3
easyquinoawithsautéedveggies36
brownrice15,31,33–4
addingingredientsto32
butternutsquashrisotto54–5,228,235
cooking25
brownriceflour14,33
appleandhoneyloaf59
blueberrymuffins177,184,238
classiccarrotcake170–1
superfoodbread67,68,69,70,80–1,105
brownricemilk20
brownricepasta14–15
brownies
rawbrownies16,67,68,88–9,176
sweetpotatobrownies166–7,177
brunch230
buckwheat15,31,33
addingingredientsto32
buckwheatandbeetrisotto42–3
cooking24
sprouted33
buckwheatflour14,33
berrysconeswithcoconutcream60–1
buckwheatfocaccia52
butternutsquash
butternutsquashrisotto54–5,228,235
easyroastveggies128–9,228,240
lentilandbutternutsquashdal119
roastedsquash,olive,avocadoandarugulasalad144–5
veggielasagne156
Ccacaoandhazelnutspread68,69,78–9,177
cacaopowderseerawcacaopowder
calcium247
cannellinibeans100
cannellinisouptwoways104–5
Carr,Kris8
carrots
carrot,appleandgingerjuice220,230,238
carrot,orangeandcashewsalad138–9,175,235
classiccarrotcake170–1
classicstir-fry142–3
easyroastveggies128–9,228,240
freshspringrolls53
lentilBolognese117
cashewbutter
oatbars34,63
simplemangoandcashewmousse184,185,236
cashews69
berrycheesecake68,178,192–3
broccoliwithatahinidressing69,159,235
carrot,orangeandcashewsalad138–9,175,235
mangoandcashewmousse178
Mexicanquinoabowl48–9
cauliflowerandpotatocurry157
chiaseeds17,70
almondandchiaenergybites68,72,72–3,176,238
chiabreakfastpudding70,74
chocolatechiacookies90
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
broccoliandavocadosalad148–9,236
classicguacamole159,238
falafel107
spicysalsa135
cinnamon
appleandblackberrycrumble177,188–9,240
blueberrymuffins177,184,238
cinnamonpecangranola34,69,76–7
datepurée177–8,187
icepops200–1
classicstir-fry142–3
coconutcream
bakedapples176,177,180–1
beetchocolatecake164–5,235
berrysconeswithcoconutcream60–1
coconutmilk13–14
cauliflowerandpotatocurry157
coconutThaicurrywithchickpeas120–1,228,232
creamycoconutporridge15,34,56–7,69,178
greengoddesssmoothie210
Keylimepie68,196–7,232
veggielasagne156
coconutoil14
celiacs34–5
cucumber19
cucumberandavocadorolls125,136–7,238
cucumber,pearandmintjuice220,238
freshspringrolls53
glowinggreenjuice223
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
carrot,appleandgingerjuice220,230,238
mango,kiwiandgingersmoothie214
pineapple,cucumberandgingerjuice223,236
girls’dinner236–7
glowinggreenjuice223
gluten-freeflours14,32,33
gluten-freepasta14–15
gnocchiwithpeapesto39
grains15
howtocook24–5
granola67,70,205
granolabars67,75
greengoddesssmoothie210
guacamole159,228,238
Mexicanquinoabowl48–9
Hhazelnuts69
cacaoandhazelnutspread68,69,78–9,177
chocolatechiacookies90
double-layeredhazelnutcake67,69,92–3
hemp209
herbsalt19
herbs15
honey17
appleandhoneyloaf59,70
banoffiepie177,194–5
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
blackandkidneybeanchili100,101–2,228
kiwifruits
mango,kiwiandgingersmoothie214
Llasagne,veggie156
leafygreens18
legumes16–17,99–100,101
lemons14
lentils16,100,101
lentilBolognese101,117
lentilandbutternutsquashdal119
lentil,zucchiniandmintsalad108,109
limes14
lunch8,238
Mmaca209
mangoes178
freshspringrolls53,175,178
greengoddesssmoothie210
mango,kiwiandgingersmoothie214
simplemangoandcashewmousse184,185,236
maplesyrup17
beetcarpaccio125,140–1,232
berrycheesecake68,178,192–3
blueberrymuffins177,184,238
cacaoandhazelnutspread68,69,78–9,177
Keylimepie68,196–7,232
sweetpotatobrownies166–7
Medjooldates15,176
acaibowl214
almondbutterfudge94–5
appleandcinnamonporridgebake34,58
bakedbananas190
bananaicecream176,198–9,235,240
bananamilkshake219
banoffiepie177,194–5
berrycheesecake68,178,192–3
classiccarrotcake170–1
datepurée177–8,187
easyavocadochocolatemousse168–9
granolabars75
icepops200–1
Keylimepie68,196–7,232
Medjooldatesstuffedwithnutbutter22,23
oatysmoothie212
rawbrownies16,67,68,88–9
simplemangoandcashewmousse184,185,236
sweetpotatobrownies166–7
Mexicanquinoabowl48–9
microwaves127
milks,dairy-free20
milkshakes219
mint15
cucumber,pearandmintjuice220,238
lentil,zucchiniandmintsalad108,109
mintchocolatemilkshake219
peaandmintcannellinisoup104,105
watermelon,cucumberandmintjuice223
misopaste18
muffins,blueberry177,184,238
mushrooms
classicstir-fry142–3
creamypolentawithmushroomsandcrispykale44
stuffedcreminimushrooms150–1,240
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
addingingredientsto32
appleandblackberrycrumble177,188–9,240
appleandcinnamonporridgebake34,58
cinnamonpecangranola34,69,76–7
creamycoconutporridge15,34,56–7,69,178
granolabars67,75
oatbars34,63
oatmilk20,34
oatysmoothie212
simpleoatcookies34,62
oliveoil16
olives
quinoapizzacrust45
roastedsquash,olive,avocadoandarugulasalad144–5
onions15
oranges
carrot,orangeandcashewsalad138–9,175,235
organicfood248
Ppasta
brazilnutandarugulapestopasta68,69,86–7,236
gluten-free14–15
ten-minutetomatopasta131
peanuts249
pears
cucumber,pearandmintjuice220,238
pear,pomegranateandbasilsmoothie214
peas
brazilnutandarugulapestopasta68,69,86–7,236
gnocchiwithpeapesto39
peaandmintcannellinisoup104,105
pecans68,69
bakedapples176,177,180–1
banoffiepie177,194–5
cinnamonandpecangranola34,69
cinnamonpecangranola34,69,76–7
rawbrownies16,67,68,88–9
peppers
blackandkidneybeanchili100,114–15,228
classicguacamole159,238
classicstir-fry142–3
freshspringrolls53
roastedredpepperandpaprikahummus102,103,136,232,238
roastedtomatowithredpepperandbasilcannellinisoup104,105
spicysalsa135
picnics238–9
pinenuts69–70
pineapple
pineapple,cucumberandgingerjuice223,236
polenta
creamypolentawithmushroomsandcrispykale44
potatoes
cauliflowerandpotatocurry157
classicmashedpotato130
gianthashbrown130,175,230
gnocchiwithpeapesto39
perfectroastpotatoes132,240
POTS(PosturalTachycardiaSyndrome)7–8
proteinintake247
psylliumhuskpowder80
pumpkinseeds17,68,70
Qquinoa15,31,32–3
addingingredientsto32
cooking24,32–3
easyquinoawithsautéedveggies36
Mexicanquinoabowl48–9
quinoapizzacrust45
quinoatabbouleh46–7,238
quinoaandturmericfritters50–1,132,135
quinoaflour14,32
quinoapasta14–15
Rrawbrownies16,67,68,88–9,176
rawcacaopowder17
beetchocolatecake164–5,235
cacaoandhazelnutspread68,69,78–9,177
chocolatechiacookies90
double-layeredhazelnutcake67,69,92–3
easyavocadochocolatemousse168–9
rawbrownies16,67,68,88–9
sweetpotatobrownies166–7
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
classicstir-fry142–3
simplebananaandspinachsmoothie212
spinach,sun-driedtomatoandeggplantsalad69,125
warmwintersalad154–5
spirulina207–9,248
springrolls,fresh52,175
sproutedbuckwheat33
steamingvegetables126
stock,easyveggie25
strawberries
berrycheesecake68,178,192–3
icepops200–1
strawberryjam187
Sundayroast240–1
sunflowerseeds17,70
granolabars75
superfoodcrackers82
superfoodbread67,68,69,70,105,178,205
recipe80–1
superfoodcrackers82,105,232
superfoods207–9
sweetpotatoes
easyroastveggies128–9,228,240
quinoaandturmericfritters50–1
sweetpotatobrownies166–7,177
sweetpotatopancakes162–3,178,230
sweetpotatowedges132,133,148,232
sweeteners17,246
Ttahini17–18,127
broccoliwithatahinidressing69,159,235
stuffedcreminimushrooms150–1,240
warmwintersalad154–5
tamari18,127
thyme15
tofu249
tomatopaste18
tomatoes19
canned18
cauliflowerandpotatocurry157
classicguacamole159,238
Mexicanquinoabowl48–9
pancontomate135
quinoapizzacrust45
quinoatabbouleh46–7,238
roastedtomatowithredpepperandbasilcannellinisoup104,105
spicysalsa135,228
ten-minutetomatopasta131
veggielasagne156
traveling246–7
turmeric127
quinoaandturmericfritters50–1,132,135
Vvegetables
additionsto127
cooking125–7
injuicesandsmoothies206
Wwaffles178,183
watermelon,cucumberandmintjuice223
weightgain249
wheatgrass209
wildrice34
warmwildricesalad40–1
Zzucchini
brazilnutandarugulapestopasta68,69,86–7,236
easyquinoawithsautéedveggies36
lentil,zucchiniandmintsalad108,109
zucchininoodleswithavocadopesto160
SCRIBNER
ADivisionofSimon&Schuster,Inc.
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Thispublicationcontainstheopinionsandideasofitsauthor.Itissoldwiththeunderstandingthattheauthorandpublisherarenotengagedinrenderinghealthservicesinthebook.Thereadershouldconsulthisorherownmedicalandhealthprovidersasappropriatebeforeadoptinganyofthesuggestionsinthisbookordrawinginferencesfromit.
Theauthorandpublisherspecificallydisclaimallresponsibilityforanyliability,lossorrisk,personalorotherwise,whichisincurredasaconsequence,directlyorindirectly,oftheuseandapplicationofanyofthecontentsofthisbook.
Copyright©2015byEllaWoodward
Photographscopyright©ClareWinfield
OriginallypublishedinGreatBritainin2015byHodder&Stoughton
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