Get It Ripe: A Fresh Take on Vegan Cooking and Living

PRAISEFORGETITRIPE

jae offers practical advice and truly delicious recipes in her friendly never-judgmentalvoiceThisbookisabreathoffreshyummyair

mdashJessicaPorterauthorofTheHipChickrsquosGuidetoMacrobiotics

GetItRipe isawesomeHereisabookthat tellsushoweatinglusciousfoodswillmakeushealthy jaepayshomagetoEastern traditionalunderstandingsofthe body and the most recent findings of Western nutritional science Herenthusiasm for healthy eating is contagious With her simple-to-follow anduncomplicatedrecipesshecreatesdishesthatwilltemptvegansandomnivoresalikeInthisbookpackedfullofculinarytipsforbeginnersandseasonedchefsjaehasgonewellbeyond thebasicsofveganeatingaffirming thatwevegansneverhavetocompromiseontaste

mdashRuthTalownerofFreshrestaurants(Toronto)andauthorofJuiceforLifeFreshatHomeandreFresh

GETITRIPE

AFreshTakeonVeganCookingampLiving

jaesteele

GETITRIPECopyrightcopy2008byjaesteele

2ndprinting2008

AllrightsreservedNopartofthisbookmaybereproducedorusedinanyformbyanymeansndashgraphicelectronicormechanicalndashwithoutthepriorwrittenpermissionofthepublisherexceptbyareviewerwhomay use brief excerpts in a review or in the case of photocopying in Canada a license from AccessCopyright

ARSENALPULPPRESSSuite101-211EastGeorgiaStreetVancouverBCV6A1Z6arsenalpulpcom

The publisher gratefully acknowledges the support of the Government of Canada through the BookPublishing Industry Development Program and the Government of British Columbia through the BookPublishingTaxCreditProgramforitspublishingactivities

Theauthorandpublisherassertthattheinformationcontainedinthisbookistrueandcompletetothebestoftheirknowledgehoweverit isintendedasareferencevolumeonlyandnotasamedicalmanualTheinformation provided here is designed to help youmake informed decisions about your health It is notintendedas a substitute for any treatment thathasbeenprescribedbyyourdoctor If youhave concernsregardingyourhealthweurgeyoutoseekcompetentmedicalhelp

TextanddesignbyElectraDesignGroupCoverphotographybyKristinSjaardaFoodphotographybyRoderickChenFoodstylingbyAlisonLushIllustrationsbyDavidPowellandAnnPowellAuthorphotographbyMichelleClarkeEditingbyBethanneGrabham

PrintedandboundinChina

LibraryandArchivesCanadaCataloguinginPublication

SteeleJae1980-

GetitripeafreshtakeonvegancookingandlivingJaeSteele

IncludesindexISBN978-1-55152-234-0

1Vegancookery2Cookery(Naturalfoods)3Veganism

ITitleTX837S8420086415rsquo636C2008-901630-0

ToallthefinefolksinwhosekitchensIhavecooked

TABLEOFCONTENTS

AcknowledgmentsPreface

GFSFNFampRWhatthesymbolsmean

PART1INFORMEDEATING

OneTheWayWeEatFoodChoicesTwoEatRipeAManifestoforaVeganWholeFoodsDietThreeBreakItDownTheInsampOutsofDigestionFourWhenaPeachAinrsquotJustaPeachOrganicLocalampOtherFoodQualityConsiderations

PART2STOCKINGUP

FiveYourPantryEssentialIngredientsSixWheretoShopNavigatingFoodCo-opsFarmersrsquoMarketsampYourLocalGroceryStoreSevenYourToolsEssentialKitchenEquipment

PART3THESKILLS

EightGettingStartedReadingRecipesMeasuringPreppingMethodsNinePreparingVegetablesGrainsampLegumesCookingampSproutingMethodsTenMakingGreatBakedGoods

PART4DISHITOUT

ElevenDrinkUpTwelveBreakfastsThirteenMuffinsQuickBreadsampBiscuitsFourteenDipsampSpreadsFifteenSaladsampDressingsSixteenSaucesGraviesampMarinadesSeventeenSoupsEighteenMainDishBowlsampAdditionalEntreacuteesNineteenCakesPiesampCrumblesTwentyCookiesPuddingsampOtherSweetTreats

PART5FURTHERHEALING

Twenty-OneCleansingampDetoxification

AppendixMouth-WateringMenuIdeasResourceList

Index

ACKNOWLEDGMENTS

I have been blessed with an impressively generous and skilled cheerleadingsquadMeettheteamIrsquodliketothankTeamCaptainmymumNancySteele thewonderwomanwearingadozen

hatsIrsquomnotsureIwilleverbeabletotrulythankyouforyourlimitlesssupportAssistant Captain EliseMoser my secret agentWhat a blessing that you

shouldhavemyriadskillsthatyouwerewillingtooffertohelpgetmethroughthisprocesswithagreateramountofeaseYoursquovetrulybeenthemidwifeinthisadventure

TheSquadRyanJohnstonYoualwayswantthebestformeandgivemesomuchIam

suchabigfanofyoursandamsogratefulforeverythingweshareDavid Powellwhomakes amazingmeals that for years Iwas too picky to

appreciateAndwhoprovidedmostoftheillustrationsthatlinethesepagesAlisonLush food-stylistextraordinaireThankyouforyourreliablesupport

insomanyareasandforbelievinginthisprojectsincemyveryfirstzineAndrewFairmyfavoritecookingcompanionYouarewonderfullygenerousMy dad and step-mum Gerald and Alison Steele I really appreciate your

encouragementThankyouforpouringroastbeefgravyontheSpeltSunflowerBreadIbringtoSundaynightdinnersAndmylittlebrothersJamesandCharliendash enoughwith the teasing alreadyMaybe now you believemy food choicesdonrsquotmakemenutsAnnPowellskilledillustratorandwarmsupporterSharonandHarryWeisbaumIamsoblessedtohaveyoutwoforallthatyou

bringtomylifeCheendanawhoplantedtheseedsthathelpedtoshiftthewayIlookedatfood

andthenaturalworldMichaelArmstrongYougenerouslygivesupportandsupplymewithgreat

organic(andoftenlocal)produceMichelleClarkewhoalwayslicksthebatteroutofthebowlDaphneGordonYou have been so generouswith your time and space and

thoughts

KristinSjaardaandRoderickChenndashwhomadesessionswithcameras suchfunCarolineDupontoneofmygreatesthealth inspirations Irsquovegotsomedeep

appreciationforwhatyouputoutintotheworldandthetimeyoursquovegivenmepersonallyMayaGuruswamiwho has offered awealth of knowledge and enthusiastic

support

Mychosen familyTheBigCedarCrewespeciallyTimKarlaandHeatherHollandandDerekPintoYounourishmeandIamblessedtohavelivedandgrownwithyouallAnn-MarieMacDonald and Alisa Palmer as well as Isabel and Lora who

haveoneofmyfavoritekitchenswheremanyarecipeinthisbookwascreatedAndthankyouforyourenthusiastictaste-testingSusanBakerwhohasofferedhelpwithenthusiasmHowieShiaandMarcoCrawleyIrsquomsogladIhaveyoutwotoaskaboutthe

kindoftechythingsIrsquodratherknownothingaboutAnna Lee-Popham Adrienne Connelly Rebecca Singer Eric Arner Emily

Bitting Melina Claire Bryn Rawlyk Daniel Mongraw Dan Olsen CathyBouchard Lindsay Shapiro and Gayla Trail Thank you all for the skillsrecipesandorencouragementyoubroughttothetableBob Walberg and Omega Nutrition (omeganutritioncom) Eden Foods

(edenfoodscom) and Cocoa Camino (cocoacaminocom) who made verygenerous donations that allowed me to test these recipes with high-qualityingredients without breaking the bank Enthusiastic belly-warming thanksThanks also to La Maison drsquoOrpheacutee (maisonorpheecom) and MaraNatha(maranathanutbutterscom)foryoursupportIrsquomsogladyourfoodproductsarebecomingincreasinglyavailableThe people who run the organic farmswhere Irsquove gotten dirty La Reacutecolte

drsquoOsiris Osho Gardens SteinMountain Farm Stowel Lake Farm theMillerFamilyFarmAlphaFarmandtheSunRunCentreMyrecipetestersmanyofwhomIrsquovenevermetandespeciallyAlisaMarrs

FlemingwhowassoenthusiasticallycommittedrightdowntothewireAll thededicated readersofmyblogDomesticAffair ndash especially thoseof

youwhoofferencouragementandfeedbackinthecommentsAnd finally to the fine folks at Arsenal Pulp Press ndash to Brian Shyla and

especially Bethanne ndash a sweeter editor I couldnrsquot ask for Irsquom so thrilled thatyoursquoveintroducedmetothisexcitingworldbeyondzinemaking

PREFACE

Thebookyouholdhereinyourhotlirsquolhandsistheproductofalmostadecadeof self-education formal education work-exchanges on organic farms familydinnerswithmeat-eatersandwheat-eatersandawholelotoftimeinthekitchenndash my kitchen my parentsrsquo kitchen kitchens I shared in co-op houses myfriendsrsquokitchensmyfriendsrsquoparentsrsquokitchensaveganrestaurantkitchenandaveganbakeryInhighschoolIquiteatingmeatbutIadmiredthecommitmentofmypeers

whowerefull-onvegansbestowingthemwithakindofrock-starstatusItgotpersonalacoupleofyearslaterthoughwhenIfellinlovewithsomeonewhowasveganHewascharmingandpassionateaboutwantingnothingtodowiththeconsumptionofanimalsndashinthefoodhewaseatingorthebeltthathelduphispantsIwishIcouldboastthatmyconversiontomoreethicaleatinghabitshadbeenbasedonpoliticalactionbutintruththatcamelaterTheboysoonlefttoworkforananimalrescueorganizationinCaliforniabuttheveganismstuckanditchangedmylifeTruthbetoldwhenIstartedwritingandcollectingtheinformation thatcametobe thisbookIwaswriting it formeAftera twenty-year loveaffairwithdairyIwasdoingmydarndest to learnhowtobevegananddoitwellThemore Igot into foodndashwhether itwasdevouringcookbooks like trashy

romancenovelsorstudyingholisticnutritionndashthemoreIwantedtosharewhatIwas learning with others I had been making zines ndash cut rsquonrsquo paste-stylemagazinesndashsincehighschoolandatfirstthisseemedtobetheperfectwaytosharewhatIwaslearningItallstartedwithacookzineIcalledVeganFreeganthenIpublishedfourissuesofRipethenRootcamealongandonesimplytitledCookie Zine Irsquove made it my mission to make food that is satisfying foreveryonesteeringclearofblandovercookeddishesorthosewithunappetizingflavorcombinationsthatvegancuisinecanbeinitsleast-inspiredstateMymostenthusiastic project has been to create vegan baked goods that donrsquot tastestereotypicallyveganYouknowwhatIrsquomtalkingaboutndashmuffinsthatlooklikehockeypucksorcakethatisnrsquotdecadentenoughforyoutocraveasecondsliceAnd I want to make this kind of information available to the folks whowholeheartedly embrace all things DIY (do it yourself) ndash as in cooking withfreshwholefoodfromscratchinyourownkitchenndashinapersonalcontextthat

ismoreaccessiblethanwhatisfoundinglossyfoodmagazinesWriting cookzines led to creating a food-based blog calledDomesticAffair

(domesticaffairca)Onlinemy recipesare immediatelyavailable for scoresofpeople to see I swoon when I think of the thousands of cookzines and blogprint-offs in kitchens around the world pages spattered with squash soup orglobsofpeanutsauceAnditneverceasestothrillmethatsomethingItriedoutinmykitchenoneafternoonhasbeenrecreatedbysomeoneIdonrsquotevenknowforaroadtrippicnicortheirkidrsquosbirthdaypartyallbywayofazineorblogFormethisexcitementisrootedinasenseofconnectednessCommunityactionandgrassrootseffortsareimportanttomeIworrythatweshellouttonsofcashto facelessbigbusinesses that churnoutadditive-packedmeals and then raiseoureyebrowsatorganicbroccoli selling for threedollarsaheadofbroccoliatour local foodco-opBycreatingmycookzines Ihoped toencouragea food-positivemovementthatsupportsDIYcookingwithwholefoodsinsteadofinsta-meals fromabox food that reallynourishesus thatwecanbuild communityaroundNowwith a couple hundred recipes in printmyhandmade cookzines have

become thebuildingblocks fora full-fledgedcookbook Irsquove taken the recipesthat Irsquove developed over the years picked my favorites seasoned them withmorenutritionalinformationandnowofferthemtoyouinapalatableperfect-boundcookbookAs a holistic nutritionist I of course believe that howwe eat has a strong

impact on howwe feel and how our bodies functionWorkingwith clients IhavefoundthatwhenpeopleneedmorecalciumintheirdietsasuggestionlikeldquoEatquinoardquoisnothelpfulenoughWeneedtoknowwhyeatingwholefoodsisbetter than takingasupplementWeneed toknowhowtopronounce it (keen-wah)sowecanaskforitinourlocalgroceryorhealthfoodstoresAndthenweneed to knowwhat to dowith it so that it doesnrsquot just sit there in the pantrygathering dust or is prepared in a less than delicious way that leaves usuninspired to try it again Ifwedonrsquotconsider thenutritional factorsof foodswersquorenotallowingfoods tonourishus thewaytheyweremeant toandwersquorecertainlynotgettingthefullspectrumofnutrientsweneedIfwewanttoldquogetitriperdquoweneedalltheinformationtohelpusmakethebestchoicesforourbodymindandspiritYou can spark up a conversation about food with almost anyone (My

knowledgeandopinionshaveservedmewellinmanysocialsituationshelpingto avoid awkward silences) Food ndash what with all the media buzz aroundconsiderations likeorganics local foodsantioxidantsandomega-3sndash isahot

topicthesedaysbutitrsquosalsoverypersonalforpeopleDishesreminiscentofourchildhoodsarecomfortingforusWecelebratewithfoodallthetimeWegooutto eat be it at a fancy restaurant or an inexpensive hole-in-the-wall toexperience exciting tastes textures and colors that differ from the day-to-dayfarewehaveathomeButinthisageofinformationandchoicewealsohavetoconsider where we should get our food (the farmersrsquo market or the big boxgrocery chains) and who wersquore supporting (local farmers or profit-drivenagribusiness)ldquoOh I donrsquot like vegan foodrdquo my yoga teacher said to me one summer

eveningaswewereleavingclassldquoNordquo I teased ldquoSweet potato soup with coconut milk or chai cake with

cardamomfrostingdoesnrsquotappealtoyourdquoAnyonecanandshould love food that justhappens tobeveganas longas

itrsquos prepared right Vegan or not we could all use the nutritional benefits ofeatingmorevegetablesandhavefundoingitThisbookfulloffoodandhealthinformation and plant-basedwhole-foods recipes is not just for animal rightsactivisttypesorthosewhoareallergictodairyorintoleranttowheatthisbookisalsoheretohelpuncoverboththedelectablegoodnessandhealthbenefitsofchoosingfoodsthattheearthnaturallyprovidesusThisvegancookbookisforeveryone

GFSFNFampRWhattheSymbolsMean

I have included the following symbolswithmy recipes for you to be able toeasily spot which recipes can be complementary to any of your dietaryrequirements Note that the symbols may not apply to any suggestedsubstitutionssidedishesoraccompaniments

GLUTEN-FREE(GF)IndicatesrecipesthataresafeforthosewithCeliacrsquosDiseaseorothersavoidingglutenYoumust however check that thebrandofnondairymilk tamari soysaucepastaandorvegetablestockcalledforintherecipeisgluten-freeIhavenot marked recipes containing oats as ldquogluten-freerdquo because oats come fromldquocontaminated sourcesrdquo more often than not For more detailed informationpleaserefertotheCanadianCeliacAssociationceliacca

SOY-FREE(SF)When this symbol is noted youmust however check that the brand of foodnondairymilkormargarinecalledforintherecipeissoy-free

NIGHTSHADE-FREE(NF)Thismeans that recipes are free of tomatoes potatoes eggplants and peppers(bothbellandhot)For infoonnightshadescheckoutTheWorldrsquosHealthiestFoodswebsite(whfoodscomgenpagephptname=georgeampdbid=62answer)

RAWLIVING(R)Recipesdenotedasrawlivingfoodrecipesmaynotbecompletely100livingingredients itrsquos up to you to ensure all your ingredients are in fact raw Forexampleyouhavetomakesureanynondairymilknutbuttersoysaucemisosweetenercocoaorcarobpowdercalledforwouldberaw

CHAPTER1

THEWAYWEEATFoodChoices

Weallarriveatour foodchoicesfromvariedpaths learningfoodpreferencesandtastesfromourexperiencesaskidsandthengrowingupanddevelopinganewsetofdietaryhabits andpalates thatmaydiffergreatly from thoseofourparentsIthinkitrsquosfairtosaythatldquovegetarianrdquoisnolongeradirtyorunusualword

Somepeoplearethestandardlacto-ovovegetariansndashallthatrsquosnixedfromtheirdietsisthemeatdairyandeggsareokaySomewhokeepdairyinandeggsoutoftheirdietsarelacto-vegetariansandthosewhoavoiddairybutnoteggsarendashyouguesseditndashovo-vegetariansAndsomefolksvegetarianornot laterstep itupanotchorshimmyto the

left choosing to eat or live as macrobioticists raw foodists slow foodistsbioregionalistslocavoresorganitariansorfreegans(MypalRyanidentifiesasan ldquoopportunivorerdquo being perfectly satisfied with animal-free meals butwouldnrsquotturnuphisnoseifyouslidaplateofbeefcarpaccioinfrontofhim)WeallmakeourownchoicesthatbestsuitwhoweareandourlifestylesintheendbutasthisisavegancookbookletrsquosstartwithwhatitmeanstobeveganAsyoumayalreadyknowvegans takepopularvegetarianismastep further

by omitting all animal byproducts ndash this includes dairy (milk cheese yogurtcreamicecreamwheyetc)eggsandoftenhoney(asitrsquosaninsectproduct)Veganismextendsbeyondfoodtoconsumerismaffecting therestofyour lifeLiving a vegan lifestyle means eschewing leather products (eg belts shoespurses and car interiors) aswell as furwool feathers beeswax film (whichcontains gelatin) and other products like cosmetics and pharmaceuticals thatare animal-based or have been tested on animalsAs a vegan youmake yourowndecisionaboutwhereonthescaleofveganismyoustand

WHYGOVEGANAs Irsquovenestledmyway into thevegancommunity Irsquovenoticed that there aresomekeyreasonswhypeopleoptforamoreplant-baseddietPoliticsisabiggiendash maybe you saw a gory documentary from PETA or Farm Sanctuary or agraphic pamphlet from the Animal Liberation FrontMaybe you have a deepconcernforthewaywehumansrelatetotheenvironmentandwanttoreduceourfootprint on the earth Perhaps you cut out dairy and eggs from your diet forhealthreasonsndashyoumaybelactoseintolerantoreggsmaygiveyouarashYoumay have come to a spiritual realization that a plant-based diet has a higherenergetic vibration or agree with Buddhist monk Thich Nhat Hanh whosuggests thatwhenyoudrink themilk of a cow that has suffered in a factoryfarmyoursquorepouringthatcowrsquossufferingintoaglassandgulpingitdown

Therearelotsofreasonstochooseveganism

BUTISVEGANISMHEALTHYItalldependsonhowyouapproachitWhilechoosingtobeveganmeansthatyou will cut some unhealthy things from your diet (vegans for exampleconsumeconsiderablylessldquobadcholesterolrdquothantheaverageNorthAmerican)thereisalsonothingbydefinitioninherentlyhealthyaboutveganismThehighschool and university students trying to subsist on peanut butter on toast andpastawithtomatosaucewhicharetechnicallyveganwilltellyouthatAndifsomething like Reesersquos Peanut Butter Puffs cereal with its refined sugarsartificialflavorsandpreservativesisalsotechnicallyvegancanwereallyclaimthatavegandietwillautomaticallykeepushealthyClearlytheanswerisnoUnlessyouunderstandsomethingaboutnutritionyouwonrsquotbeabletomake

healthychoicesasaveganorforthatmatterassomeonefollowinganydietSothechaptersondigestionandhowyourfoodturnsintoyou(chapterthree)andthe sectionon the energetic properties of food are all included in this book tohelpyoubegintomakehealthydecisionsaboutwhatyoueat

HIDDENMESSAGESREADTHELABELSItrsquos important to check product labels There are a number of ingredients instore-boughtpackagedgoodsthatdonrsquotappeartobeanimal-derivedbut theycanbeGelatinisagoodexampleofsomethingthatvegetariansoftenforgettoomit but therersquos no denying that itrsquos extracted from the collagen inside theconnectivetissuesofanimalsWhenfolksbecomeveganthoughgelatinusuallytakesatopspotonthenixlistOtheranimal-derivedingredientstolookforCaseinamilkproteinoftenfound(oddlyenough)insoyorriceldquocheeserdquoLacticacidabyproductofbothanimalandplantmetabolismsoitrsquosnotalwaysunveganfoundinsomefermentedfoodsandbodycareproductsLard fatoftenfrompigsfoundinsomebakedgoods(especiallyinpiecrustsfromtraditionalbakeries)FrenchfriesandcosmeticsRennetanenzymefromcowsrsquostomachsoftenfoundincheeseTallowbeeffatfoundinsomewaxproducts(waxpapercrayons)cosmeticsandevenuntilrecentlyinPeekFreansandJosLouisdessertsWhey a serum from dairy products (the clear liquid that floats on top ofunstirredyogurt)foundinsomenutritionalsupplementsmargarinesandsome

bakedgoodsScrutinizingingredientlistscanbeexhaustingndashjustdothebestyoucanAndformore resources contact a related vegan or animal-rights organization likePETAorconsultthecookbookHowItAllVeganorTheVeganSourcebook

MAKINGTHESWITCHSwitching toaplant-baseddietandcrossing thingsoff the listofwhatyoueatmayactuallyopendoorstootherfoodsyoursquodneverthoughtyoursquodenjoyThatrsquoswhathappenedformeIwentveganattheageoftwentyandbegandiscoveringeverythingIrsquodbeenmissinginthefirsttwodecadesofmylifequinoasquashflax seeds tahini kale non-wheat flours tempeh beets dates adzuki beansnutritional yeast cilantro pumpkin seedshellip Imust have figured that I didnrsquotneedtotrythesefoodsbecauseIhadcheeseIgrewupeatingalotofdairyLookingbackIcansaythatitwasnotthebest

foodtohaveasamainstayEvenifyoursquorenotvegandairyproductsshouldnotbeyourmainproteinsourceCheese forexample isgenerallyhigh in fatandnoteasilydigestedTothefolkswhosayldquoButIcouldnevergiveupcheeserdquoIsayldquoYoucanandyouwillndashifyouwanttordquoI didnrsquot really miss cheese after becoming vegan and as my taste buds

changedsodidmymind-setAtfirstIspentalotoftimefindingsubstitutionsfor my favorite meals ndash I could make the best macaroni and ldquocheeserdquo withnutritional yeast sauce (see Red Star Sauce) shepherdrsquos pie using grated tofuandmushroomsldquowhippedcreamrdquobywhirlingupsoymilksugarandoilintheblenderFindingsubstitutesforyourfavoritefoodscanbeagoodwaytostartButastimegoesbyyoumayfindyoudonrsquotneedtoldquosubstituterdquoanymoreThere are some peoplewho think vegans have lower standards for taste or

culinaryenjoymentbut therecipes in thisbookshouldhelprefute thatmythndashlikemeyoumayevenfindyourtraditionalScottishrelativesexclaimingthatthechocolate birthday cake you baked for your little brother is ldquodecadentrdquo andldquodeliciousrdquo

SUBSTITUTIONSHere are some simple substitutions that can make switching to a vegan dieteasierDAIRYusenondairymilkssilkentofunutsandseeds(includingbutters

liketahini)andcoconutmilkHumanbreastmilkisamazingndashweshouldallbelucky enough to start off our lives on a purediet of the stuffCowrsquosmilk (orsheeprsquosorgoatrsquos)ontheotherhandismeantforbabycows(orsheeporgoats)Not humansWe are the only species to consume anothermammalrsquosmilk oranymilkforthatmatterafterinfancyThere are many comparable ldquomilksrdquo around these days made from beans

grains and nuts but not all nondairymilks are created equal somemilks arebetter for certain recipes (Check those labels ndash somenondairymilksget theirldquocreeminessrdquofromoil)HealtheducationspecialistAnnemarieColbinsuggeststhatwecravedairywhenweneednurturingbutthatitshouldbeavoidedifyousufferfromcongestion(coldsallergiessinusinfections)orreproductivesystemissues (as yoursquore ingesting the byproduct of another speciesrsquo reproductiveprocess)EGGS researching the practices of egg farming factories can be disturbing

enoughtoimmediatelyturnyouoffeggsTheyarerelativelyeasytoomitfromyourdietifbrunchisabigpartofyourlifestartenjoyingldquoscrambledrdquotofuandtofuquichesInbaking thereareanumberofegg-replacingoptions includingapplesauce mashed ripe banana ground flax seeds silken tofu andpowderedegg-replacer(seeeggreplacers)MEATPROTEINsoyisacompleteproteinsotempehandtofu(andeven

someofthehigherqualityldquofauxmeatsrdquo)aregoodsourcesofproteinaslongasyoucandigestthemcomfortablyAndifyourbodycantoleratewheattherearealso ldquomeatyrdquo high-protein wheat gluten products like seitan availableChickpeas(garbanzobeans)arealsocompleteproteinsandlegumes(beansandlentils) thatareeatenwithawholegrainprovideall theessentialaminoacidsandonlyatinybitoffatNutsareafineproteinsourcebuttheyarehighinfatThoughtheyprovidehealthyfatstoomuchfatinyourdietcancauseproblemsmostobviouslyregardingweightandcirculationSUGAR if sugar is part of your diet (and hopefully only inmoderation)

researchhowthebrandyoubuyhasbeenrefinedasrefiningconventionalsugarsometimesinvolvesaprocessthatfiltersthesugarthroughcharcoalthatismadefrom animal bonesOrganic sugar is not processed this way Substitute alsowith fruit (like dates)maple syrupmolasses barley malt agave nectar

brown rice syrup and stevia It is also important to consider the laborconditionsunderwhich the sugarwas farmed (things toconsiderwhenbuyingsugar)

When I firstbecamevegan Ienthusiasticallyporedovervegancookbooksandcookzines After a while I started to read about other types of healthy dietsMacrobiotic resources gave me practical ideas for including mineral-rich seavegetablesinmydietRawfoodcookbooksgavemetheinspirationtousenutsand seeds tomake things ldquocreemyrdquoThe lessonhere I guess is that anarrowview of your food options can keep you from being as healthy and happy aneater(andperson)asyoucouldbeOpenuptothepossibilitiesExperimenttodiscoverwhatsuitsyoubestandnomatterwhatyourotherdietarybeliefsareifyouwanttobehealthyandeatplant-basedmealstherearemanyoptionsinthisbooktoguideyoutonutritionalnirvana

THEGREATSOYDEBATEThereareplentyofargumentsforandagainstsoybeansOntheprosidetheyrsquoreagoodsourceofproteinandhavephytoestrogenicpropertiesthatforexamplefightbreastcancerOntheconsidesomepeoplefindsoydifficulttodigestandmanybecomeintoleranttoitbecauseitrsquosusedsooftenasameatdairyandeggsubstitute If youareunsureof your soy tolerance level observehowyou feelafter eating the stuff a reaction may vary depending on how the soy wasprocessedndash tempehand tamari soy saucemaybe finewhile soymilkand tofumaystirupalotofgasIfyoudonrsquotdigestsoyproductswelllimityourintakeor eliminate soy altogether from your diet If your body is happy to digest italways buy organic brands to avoid consuming genetically modified (GM)soybeanswhichcurrentlyinCanadaandtheUSarenotrequiredtobelabeledassuchToavoidover-consumptionofsoyuseavarietyofnondairymilkslikericeoralmondmilkordilutedcoconutmilkAndconsiderthewaysof therawfoodistswhousenutsandseedstomaketheirfoodsldquocreemyrdquo

RAWRAWSIS-BOOM-BAHInwarmermonthsincreasingtheamountofrawfoodinourdietcanbeagreatway to boost our overall feeling of good health One of the things thatmakespringandsummerinnorthernclimatessoexcitingisthearrivaloffreshlocalproduce at our community farmersrsquo markets food co-ops and health-foodstores We no longer require the warming soups and stews from the frostymonthsbeforewecannowbegintoenjoymorerawfoodsthatareclosertotheforminwhichMotherNatureoffersthemRaw foods also known as living foods are whole and unrefined ndash with

minimal or no processing The benefits of a raw approach to eating relate toenzymesandnutrientavailabilityConsideracanof softgreyish-lookingpeasthatcontain5of thenutrientsof thesamemeasurementof freshgreenpeasthemoreafoodiscookedthelessusefulitbecomesforourbodiesAsafoodisrefined or processed the energetic value or ldquolife-forcerdquo is diminished Rawfoods also contain digestive enzymes that aid in assimilating the nutrition ofwhat you eat On principle living foods should not be heated above 110degF(45degC) the temperature at which enzymes start to die Those who are morecommitted to raw food preparation will use a dehydrator to make crackerscookiespiecrustsandfruitleathersndashaprocessthatcantakeuptotwenty-fourhoursTo become an exclusive ldquoraw foodistrdquo yoursquove got to be committed the

awareness of eating this way has increased in recent years with raw-foodrestaurants in urban areas enjoying huge success but once you go completelyraweasilyaccessiblepreparedmealswillbecomea thingof thepastWhatrsquosrequired in becoming a raw foodist is an interest in relearning how to eat(somethingthatalsogoesforanyoneswitchingtoanalternativediet)creativity(energyonceputintosauteacuteingorbakingnowgoesintoblendingchoppingandsprouting) and time for planning and preparingmeals This is not just a dietapproach it isa lifestylechangeandrequiresastrongsenseofwholehealthndashbodymindandspiritndashforonetobereallysuccessfulIf yoursquore interested in the healthful benefits of living foods but canrsquot see

yourself becoming a complete convert consider reaping the benefits of a dietthat is seasonally raw (eg summermonths produce a large amount of freshproducethatcanbeenjoyeduncooked)orbeldquorawrdquoonedayaweekoronemealadayorat leasteatsomethingrawateverymealndashyourbodywillbehappyyoudidSprouted legumes seeds and grains are a living food and highly nutritious

(seesprouting)SproutedquinoaforexampleisacompleteproteinNaturalrawsweetenersincludefruit(bothfreshanddriedndashdatesareespeciallygood)freshfruitjuicesandrawagavenectar(maplesyrupcanbelistedasldquorawrdquoinrecipesbut it doesnrsquot technically count as it is pasteurized) Green superfoods likespirulinaandchlorellaarealsoexcellentrawfoodsourcesTasty raw breakfasts might include a fruit smoothie or some living cereal

sprouted grainswith ground flax seeds a dash of cinnamon and raw almondmilkFor lunchgetcreativewithbeautifulsalads thatfeaturegratedbeetsandcarrots sliced cucumber bell peppers wedges of avocado and tomato beansproutsandrawsunflowerpumpkinorsesameseedsFordinnerlivingfoodscanbeaddedtoacookedfoodmaindishlikeasouporstewservedinabowlonabedoffreshbabyspinachoralightlycookedstir-frywithlotsoffreshsproutsAnddonrsquotworryaboutmissingdessertndashblendingavocadowith freshcoconutmilk cocoa powder and agave nectar makes a decadent mousse (CocoaAvocadoMousse)MyfavoriteresourcesforlivingfoodscanbefoundintheResourceListGetting a greater taste for raw can expose us to awhole newdimension of

healthThreecheersforrawfoods

VEGANrsquoSGUIDETOEATINGOUTNowadays more and more restaurants are vegetarian andor offering a widerselectionofveganmenuitemsmanymajorcitiesevenhaverestaurantsthatare

dedicatedsolelytoveganorrawfoodfareButtherewillbemanytimesthatyouwillwanttojoinyourmeat-eatinglovedonesatoneoftheirrestaurantsOn these occasions you may feel like picky Sally Albright from the movieWhenHarryMetSallyorderingeverythingldquoonthesiderdquobutherearesometipstohelpyou(andothersatthetable)enjoythediningexperiencendashjustbesuretolayonthecharmwiththeservingstaffwhenorderingbullFirstbeupfrontwithyourservertellherorhimthatyouareveganandaskwhat isavailableforsomeonewhodoesnrsquoteatanyanimalproducts(Youmayfindyouneedtosayyoursquoreallergictodairyandeggsndashinsteadofjustmakingapolitical choice ndash in order for them to take you seriously)MAKING THEMOOOVEAWAYFROMDAIRYSUBSTITUTIONSMilknondairybeveragesorldquomilksrdquosoymilkricemilkalmondmilkoatmilkanddilutedcoconutmilk(asitrsquostoohighinfattousestraightup)Creamrichnondairybeverageslikecoconutmilk(ifappropriate)orsoymilkInlieuofwhippedcreamasadesserttoppingtryCashewCreemButtermilk or clabbered (cultured) milk soymilk + apple cider vinegar orlemonjuice(1cup1tspndash1tbspdependingonrecipe)Butter as a spread nut butters non-hydrogenated dairy-free (no whey)margarineorpreferablyEarthBalanceOrganicButterySpreadorMargarinewhich is made with non-GM (genetically-modified) expeller-pressed oilsIdeally Irsquod like to use a product thatrsquos organic does not contain soybean oil(whichis low-qualitystuff)andhas lesssaltbutIhaveyet to findoneon themarketForcookingandbakingoil(use78cupoilforeach1cupbuttercalledforinarecipe)alsococonutoil(oftensolidatroomtemperaturesoyoumayneedtosoftenitfirst)ormargarine(seeabove)canbeusedYogurt there are a variety of nondairy yogurts (most are made of soy)availableTheselectionisgreaterintheUSthaninCanadaCreamcheeseampsourcreamtherearesomeveganbrandsofcreamcheeseandsourcreamonthemarketbutbesuretocheckthelabelsassomecontainjunkyingredientslikeconventional(likelyGM)cornandsoybeanoilRicottaseethetofuldquoRicottardquorecipenotethatitcanalsobemadewithnutssuchascashews

bullIfthesoupsaremadewithavegetablebroththeyareagoodchoiceespeciallythosemadewithlegumes(splitpeasorlentilsoups)

bullBespecificandaskwithasmileldquoTherersquosnodairyinthatpeasouprdquoorldquoIsthissoupmadewithvegetablebrothrdquobull Look for the simple dishes You can have the roasted vegetables from anyentreacuteejustasktoldquoholdthechickenpleaserdquobullSaladsareoftenfinechoicesbutaskforthedressingoroliveoilandvinegaronthesideIftheyserveryebreadschoosethemoverwhiteAskforoliveoiltomoistenthembullSkipdessertsmadewithwhitesugarwheneverpossible

SomerestaurantsareeasierthanothersbullJapaneserestaurantswillhavevegetariansushiandmisosoup(ensureit isnrsquotmade with bonito fish powder) and avoid tempura which can be fried withldquobadrdquooilsSomeestablishmentsevenofferbrownricejustaskbullInChineserestaurantsaskwhichdishesaremadewithfreshveggiesbroccoliforexampleisusuallyservedfreshKeepthewhitericetoaminimumandeatmorebeansproutsinsteadbull Vietnamese restaurants will have some vegetarian offerings My favoritemakestastyveggiespringrolls(althoughtheyarefried)bullFishsauceisusedcommonlyinChineseThaiandVietnameserestaurantsbesuretoaskbull Indian restaurantsusuallyhavemanyveggie choicesDal (lentils) andchana(chickpeasgarbanzobeans)aregoodproteinsourcesRemembergheeisclarifiedbuttersoaskwhatdishesaremadewithoutitAndavoid naan (flat bread) which is typically made with refined wheat flourpapadums(madewithchickpealentilorriceflour)areagoodalternativeAlsodoyour best to avoidwhite rice anddishes that are super-oily I like to ordertake-out Indian food and serve it at homewith fresh spinach lightly steamedbroccoliandcauliflowerandsteamedorganicgrainsbull In Italian restaurants order soups and steamed veggies and salads withdressingonthesideandtheyarelikelytohaveoliveoilandbalsamicvinegarforyourbreadorsalad

Diningoutrightbeingahappyeaterispartofgoodnutritionbull Appreciate the benefits of eating with friends and family being social andlaughing to create ldquogood energyrdquo in the environment inwhich you are eating

yourfoodbullResistspeakingnegativelyaboutothersrsquofoodchoicesorwhatrsquosavailableevenifyourchoicesareslimstaypositive(it isbetterforyourdigestion)anddonrsquotmakeanyoneelseuncomfortable(emotionscanrunhighwhenitcomestofood)bullComplimenttherestaurantstafforpartyhostonthenutritiousandtastymenuitemsbullUnlessyoudineoutofteneatingafewlessnutritiousmealswonrsquotkillyousodonrsquotbehardonyourselfchoosethebestfoodsthatareavailableandthenhaveagoodtime

TRAVELINrsquoRIPEIdonrsquotliketobeawayfromhomewithoutthefoodsthathelpmefeelbalancedSadlyfreshveganfoodsarerarelyavailableattruckstopsairportgiftshopsorsmall-townrestaurants(funnybutsodapopalwaysis)OvertimeIrsquovelearnedfromthesnailandcarrywhatIneedonmybackndashonarecenttriptoScotlandIcarriedonebackpackofclothesandanotheroffoodItwasembarrassingformysixteen-year-oldbrother(andtravelingcompanion)butIwasneverinapanicatmealtimeConsiderpackingsomeoftheseessentialsforyournextvacation

bullFilteredwaterbullApplesandorotherfruit(freshanddried)andvegetablesthattravelwellbullRawnutsandseedsbullNondairymilk(drink-boxsize)bullldquoNutritionrdquobars(protein-basedenergybars)bullPacketsofmisobroth

bullHerbalteabagsbullSpirulinaorchlorella(blue-greenalgae)capsulesortabletsbullProbiotics(brandsthatdonotneedtoberefrigerated)bull Immune-boosting tinctures and teas (like astragalus echinacea and ginger)vitaminsCandB-complexAlsohappycowcom is a great resource for traveling vegans vegetarians andrawfoodistsasitincludesrestaurantandnaturalfoodsstoreguides

Sowhereveryouplaceyourselfontheveganspectrumorevenifyousubscribetoatotallydifferentdietlearningaboutfoodandhowtoeatinahealthywayisprobablyoneof themost important thingsyoucandoAfter all as a spiritualteacherIknowsaysldquoAllyouhaveinthislifeisyourbodyandyourmindYoushouldreallytakecareofthemrdquo

CHAPTER2

EATRIPEAManifestoforaVegan

WholeFoodsDiet

Withall thedifferentdietsthatpeopleswearbythesedayshowdoyouknowwhatarethebestchoicesforyouItrsquosallabouttrialanderrormyfriendIttakespatience to findyourgrooveAndeven thenonceyoursquove foundyour rhythmwhorsquostosaywhatwillstickwithyouayearortwodowntheroadInmyhumbleopinionhealthyeatingrequiresaconsciousandopenapproach

DONrsquoTBEATYOURSELFUPOneoftheworstthingsyoucandoisbeatyourselfupforeatingldquobadrdquofoodaclosesecondispolicingothersfortheirfoodchoicesandsometimesthetwogohand in hand Truewe need tomake informed choices ndashwith the amount ofinformationoutintheworldthesedaystherersquosnoexcusenottondashbutweshouldalso allow ourselves to be human One of my favorite affirmations is fromLouiseLHayrsquosbookYouCanHealYourLifeldquoThepointofpowerexistsinthepresentmomentrdquoInotherwordsyoucanchooserightthissecondtomakethebestchoicefor

yourselfndashifyouwanttoeathealthierrightnowyoucanchoosetoeatajuicyapple or drink refreshing filtered water and pass on the bag of potato chipsDonrsquotbeatyourselfup for things thathappened in thepast evenanhouragobecause theyrsquore in thepastAnd itwould taint thepleasurablememory if yousaturateditwithguiltIdonrsquotthinkanyoneisdeliberatelyeatingtheirwaythroughnutrient-lacking

foodtowardpoorhealthI thinkpeoplehavelotsontheirmindsor theydonrsquotknow how to access the information they need or they donrsquot know whatinformationisactuallytrueorbestforthemMygoalasanutritionisthasneverbeentogetanyonetogiveupmeatorconverttoavegandietWhatIamrootingfor when it comes to food is that everyone make conscious and informeddecisionsonaregularbasis

LISTENTOYOURBODYIhavehadconversationsabouteatinghabitswithpeoplewhorsquodsayldquoOh Irsquovetried togiveupmeatbutmybody justneeds it I crave itrdquoOkay Iwouldnrsquotarguewiththat(WannaknowwhatIwillfightthemonReadtheldquoethicalmeat-eatingrdquo note) I want to respect everyonersquos intuitive notion of whatrsquos best forthem (just like I want more conventional eaters to respect my decision to beveganandstopchallengingmeldquoforargumentrsquossakerdquo)ItrsquostakenmeyearstogetmymindtoquietitselfenoughsoIcanhearwhatmybodywassayingDoesmybodywantthatentirebowlofriceatarestaurantoramIeatingbecauseIdonrsquotwanttowastefoodDoesmybodywantanotherpieceofcakeatadinnerpartyor does my mind want it because itrsquos there and tasty do I really need theldquonutrientsrdquo ithas toofferTakeabreathandmakeyourdecisionswitha levelhead

ETHICALMEAT-EATINGIdotakeafirmstandonthequalityofanimalproductspeopleconsumeSomefolksmaycravemeatbutIdonrsquotthinkanyonersquosbodyevertellsthemtogooutand eat a chicken thatrsquos been de-beaked or a pig thatrsquos been pumped withantibiotics because therersquos over-crowding at the factory farm While Irsquom notoverlymilitantaboutitIdofeelverystronglythatifyoursquoregoingtoeatanimalbodiesorproducts thatcome fromanimals (iedairyeggs)youshouldmaketheefforttogetthemfrommoreethicalsourcesLookforproductsfromorganicbiodynamiclocalandorsmallorfamily-runfarmsndashandresistbeingusheredonto the conveyor belt of convenience putting your hard-earned cash towardunethicalfactory-farmedproducts

WhewnowthatIrsquovehadmysayletrsquostalkaboutwhatyourdietshouldentail

THERIPEREVOLUTIONFOODGUIDEIrsquomnotahugefanoftheCanadaFoodGuide(thegovernment-supportedguidefor nutritional health forCanadians)While itwas recently updated to includemorefoodslikequinoaflatbreadandtofuitjustdoesnrsquotsayenoughaboutthequalityofthefoodsconsumedCannedvegetablesandfruitspaleincomparisonto fresh produce hands downWhen it comes to grains there is not enoughemphasis in the guide on whole grains and non-glutinous grains and therecommendeddaily intake ismore thanmostpeopleneedAnddonrsquotevengetmestartedonthefactthatdairyproductsgetacategoryalltothemselvesWhataboutthoseofuswhodonrsquoteatdairyndashoranacknowledgmentthatmanyofusarelactoseintolerantAlsopeopleoftenassumethatbecauseeggsandmeatandnutsare listedas

proteinsourcesintheguidethosearetheonlysourcesofproteinAllfoodsarecomplicatedcombinationsofnutrientsbothmacroandmicroandithelpsifwehavemoreofanunderstandingofwhatthismeansforourbodiesLegumesforexamplearegenerally9proteinand64water23carbohydrates3fiberandgt1fatornutswhichareabout20proteinand50fat18carbs11fiber and 1waterMost people think of eggs as a good protein source butherersquos how eggs break down 13 protein and 75water 11 fat and 1carbsEggshaveanequalamountoffatandproteinNutshavea125ratioofproteintofatLegumeshavean181ratioofproteintofatbuttheyalsohavea251ratioofcarbohydratestoproteinItmay seemcomplicatedbutmaking the right foodchoices is simpler than

youmightthink

Lookforadietthatcreatesawholesomenutrient-packedpictureRefertothefoodguidebelowandtrytoincludesomethingfromeachareainyourdieteachdayVarietyisthekeyManyofusarecreaturesofhabitbuttrynottoeatthesamethingsallthetimeVarythecolorsvaryyourchoicesandhavefunwithyourfood(This information that follows comes from my training as a holistic

nutritionistIwanttoespeciallythankmyteacherandfriendCarolineDupontforherwisetakeonhealthandnutrition)

VegetablesampfruitsbullVegetablesandfruitshouldmakeupatleast50ofyourdailyconsumptionifnotcloser to75ndashwhenyousitdown toameal at leasthalfof the foodonyourplateshouldbevegetablesbullFruitsandvegetablessupplysomanyimportantmicronutrientsTheyarealsogoodsourcesofcarbohydratesbullToensureyouconsumeadequatedigestiveenzymeseatfreshrawvegetablesand fruit every day and Irsquom not talking about a token slice of cucumber ortomato Irsquom talkingabout colorful and luscious saladsSee the sectionon rawfoodsandsaladrecipes

bullFruitshouldbefreshandripeharvestedlocallyandorganicallyproducedasmuchaspossibleFruitconsumptionshouldincreaseinthesummerwhenthereis an abundance of fresh and local produce In thewinter eat fruits that storewelllikeapplesbull Include sea vegetables like nori arame or wakame for their impressivemineralcontentbullEatabout3cupsrawand2cupscookedvegetablesand2ndash6piecesoffruitaday

Wholegrainsbull Whole grains provide micronutrients and complex carbohydrates incombinationwithlegumestheycompletetheldquoaminoacidpicturerdquoforbuildingnewproteinsinourbodyTheyaregenerallylowinfatbull Prioritize non-glutinous grains like quinoa millet brown and wild ricesbuckwheatandamaranthbullIncludegrainsotherthanwheatspeltkamutoatsryeandbarleybullThemoreldquowholerdquo(unprocessed)thegrain thebetterndashflourproductsshouldbekepttoaminimumbull If yoursquore on a living food (raw food) diet youmight eat sprouted grains oreliminatethiscategorybullEat1ndash2cupscookedgrainsaday

ProteinbullEatingproteinwillmakeyoufeelgroundedandsatiatedbull Protein builds muscle mass and should be eaten within forty minutes ofexercisingbull Legumes (beans and lentils) should be your major source of protein Theycontainmany essential amino acids that build protein and combinedwith theessentialaminoacidssuppliedbywholegrainsyouwillhavealltheproteinyouneedbullWorkuptoeating1cupcookedlegumesadaybull Sprouts are complete proteins they have impressive ldquolife-forcerdquo energyEatsproutsasoftenasyoucan(onsaladsinsmoothies)aboutfrac12cupadaybull Nuts and seeds have protein But they should not be your main source ofproteinotherwiseyouwillhavetoomuchfatinyourdietConsuming2ndash3tbspnutsandseeds(includingnutseedbutter)adayisfinebullProtein powders are tasty (or tastily disguised) in smoothies and they travelwellProteinpowdersshouldonlybeusedasasupplementalproteinchecklabelforservingsuggestionandensuretheproductisveganndashfeaturinghempriceorsoyndashanddoesnotincludewhey(seebutisveganismhealthy)Fatsbull Along with nuts and seeds olive oil and flax seed oil as well as smallquantitiesofcoconutoilorsunfloweroilshouldbeyourmainsourcesoffatbull Essential FattyAcids (EFAs) are found in high quantities in flax and hempseedoilsHavesomeeveryday(drizzledoversaladsorsteamedvegetablesareidealwaystoconsumethem)makesureyoustoretheminthefridgebullSunfloweroilisidealforbakingalthoughithasmoresaturatedfatthancanola(whichhastheleast)Canolaoilhoweverisoftenover-sprayedwithpesticidesand isaGMO(geneticallymodifiedorganism) ifyoursquoregoing tobuycanolaensureitrsquosorganicbullOrganicnutbutters aregood sourcesof fatTryusing them insteadofoil insaladdressingbullUseorganiccoconutoilsparinglyItisahighlysaturatedfat(seeoils)

SnacksInordertokeepbloodsugarlevelsbalancedthroughoutthedayitrsquosbeneficialtoeatmoresmallermealsratherthantoeatthreebigmealsadayIf yoursquore feeling snacky have healthful options on hand in the kitchen or inyourbagtokeepthejunkfoodatbaySomesnackoptionsinclude

MYDAILYDIETGENERALLYINCLUDESbull2ndash3-Lfilteredwater(includinglemonwater first thingin themorning[GoodMorningElixir]and1ndash4cupsherbal teadependingonthe timeofyear)bull3ndash6piecesfreshfruitbull1freshcolorfulsalad(about3cupsveggies)withdressingthatincludescold-pressedflaxseedoilbull 2 cups cooked vegetables (steamed roasted or in soup) ndash often includingsomething from theBrassica family (eg broccoli Brussels sprouts cabbagecauliflowerkale)bull1cupcookedlegumes(ofteninsaladorsoup)bull1cupwholegrains (steamedor in the formof ricecakes cerealorwhole-graintoast)bull2tbspflaxseedsfreshlyground(infiberdrinkorsprinkledoncerealorricecakewithnutbutter)bulluptofrac14cuprawnutsseedsor2tbsprawnutseedbutter(egalmondbutterortahini)bullhellipandafewnibblesofdarkchocolate(70or85cocoaorganicfairtradeorahandfulofrawcacaonibs)Of course this diet changes depending on the seasonmy schedule how Irsquomfeelingor if Irsquomaway fromhomeAnd Irsquomnot saying that thisdietwouldbeideal for you ndash itrsquos what Irsquove figured out works for me based on years ofeducationaswellalifetimeoftrialanderror

bullFruitbullChoppedveggieswithhummusoranotherdipbullCarrotsandahandfulofrawalmondsbull Fruit smoothie (possibly made with greens powder ground flax seeds or

nondairyproteinpowder)bull Rice cake (or other gluten-free cracker) with hummus or with nut buttermolassesandgroundflaxseedsbullHomemademuffinorgranolabarbullGood-qualitytrailmix(egraworganicnutsseedsanddriedfruitevensomegojiberriesandcacaonibs)bullCerealwithnondairymilkgroundflaxseedsandcinnamon

TreatsItrsquos a funnyhowweldquorewardrdquoourselves ldquoItrsquosgoing tobe ahardday today IneedtostartwithachocolatecroissantrdquoorldquoImanagedtoeatasalad todayndashIrsquoll celebrate with pierdquo Understanding what is a truly rewarding treat issomething I had to learn when I started to pay attention to how food reallyaffected my body and sense of well-being Try substituting chocolate-chipcookieswithfreshlypressedjuicesfromalocaljuicebaramagazineorbookaDVDrentalorevenamassagendashofcoursetreatslikethosecanbeexpensivesobe creative ndash find a special book from the library or take time out of yourscheduletogoforawalkwithafriendThereareadmittedlycertainfoodsthatare best left for special occasions (yoursquoll find many in the sweets chapters[nineteen and twenty]) but itrsquos good to experience all the options that areavailableforpamperingourselves

SERVINGSIZESManyresourceswilltalkaboutldquoservingsrdquondashameasurementthatistypicallyfrac12ndash1cup dependingon the foodndashfrac12 cup is about the size of a deckof cards or ahockey puckOf course the serving size depends on your size (eg if yoursquore5rsquo2rdquo6rsquo4rdquoorgrowingababy)andyouractivitylevel

ENERGETICPROPERTIESOFFOODScientistscontinuetostudytheeffectsoffoodonthebodyandareoftenmakingnew findings about the benefits of eating whole foods all the time AncientEasternhealingpracticesliketraditionalChinesemedicineandAyurveda(fromIndia)observedtheeffectscertainfoodshadonthebodyanddrewconclusionsaboutwhat people should eat Some people feel that you need to choose oneapproachortheother(ieWesternorEasternmedicine)butinmyopinionitrsquosbeneficialtobeawareofallapproaches

FORTHEMOUTHSOFBABESOnedayIwillwriteabookaboutnutritionforkidsbecauseIthinkitissuchafascinatingtopicThewaywersquorefedwhenwersquorechildrenhasalottodowiththefoodhabitsndashgoodandbadndashthatwedevelopasadultsIamaldquobreastisbestrdquoadvocate for infant nutrition There are however organic formula optionsmaking their way into the market which is exciting for those who canrsquotbreastfeed Also young bodies need clean food sources as much as possibleintroducingwheatsugaranddairyshouldbedoneaslateaspossible(ifatall)ndash wait until your child is at least two years of age Children can indeed besuccessfully raised on vegetarian and vegan diets For more information onnutritionIrsquovelistedanumberofgreatholisticallyfocusedbooksintheresourcesection(seeResourceList)

As Annemarie Colbin explains in Food and Healing foods have energeticproperties that arearranged into fourcategories tomakeupwhat shecalls theldquoTable of OppositesrdquoMost healthful diets around the world balance all four(foods related to these properties are listed later in this section) bullWarmingCooling foodrsquos temperature-related energy provided for bodyfunctioningbullExpansiveContractivefoodwhichcreatesaldquohighrdquoorldquolightrdquofeelingorsenseofbeinggroundedbullAcidifyingAlkalinizingfoodrsquoseffectonthebodyrsquospHlevelbullBuildupBreakdownfoodthathelpstobuildmuscleandboneorcleanseanddetoxifyThiswayoflookingatfoodsisbasedontheideathatourbodiesdobestwhen

they are balanced Some situations or things that we do naturally lead toimbalances like strenuous exercise on a hot summer day giving a speech infrontofahugeaudiencegoingonalongroadtriporgettingwastedonaFridaynightIfweunderstandwhatishappeninginourbodyatthesetimeswecanusefoodtohelpreturnustoamorebalancedstateIfyourbodyistoowarmortoocold cooling or warming foods will help (ie eat warming food in wintercoolingfood insummer) Ifyoufeelweakenedbuildingfoodsarerequired Ifyouhaveingestedtoomanytoxinsorwastes(iejunkfood)foodsthatwillhelpbreakthemdownandeliminatethemfromthebodyareneededIfyoufeeltoojitteryorscatteredcontractivefoodscanhelptoosluggishtryexpansivefoodsToomanyacid-formingsweetsconsumedyoucanbalanceyourselfwithfruits

andvegetableswhichmetabolizewithanalkalinizingeffectOurbodiesseemtohaveaninnateknowledgeofhowtobalancethemselves

butmanyofushavelosttouchwithitIhopethissectionwillhelpyougetbackintouchAndwhilesomeofusmightdothisintuitivelyitisaskilltocreateabetterbalanceinourdailydietsWeneedtolearntobuildsatisfyingmealsandunderstandhowtonourishourbodiesappropriatelyforvariousconditionsandinvariousseasonsDiscussions of ldquoenergyrdquo can sound kind of kooky to some The concept of

energeticpropertiescanrsquotalwaysbesubstantiatedinaldquoscientificproofrdquokindofwaybut sometimesyoursquovegot tobewilling to justgowith ituseyour innerwisdom and see if you can draw anyparallels towhat exists in nature I talkmoreaboutldquoeatinglocallyrdquoinchapterfourbutwhenIsayyoushouldldquoeatwiththeseasonsrdquo Irsquomaskingyou to include theproduce inyourdiet thatnaturallygrowsinyourclimateattheparticulartimeofyearstonefruitsandmelonsareamazing in the summer and keep you feeling cool but come fall andwintersquash onions potatoes and sweet potatoes can make you feel warm andgrounded(itrsquosnotsurprisingthatthesefoodscanbestoredbestoverthewintermonthsndashnaturedesignedthemthatway)

Warmingampcooling

Our bodies have an ideal temperature at which they want to operate it is aconstantbalanceofwarmingupandcoolingdownourbodiesaccordingtotheirreaction to food physical and mental activity and the environment AsAnnemarieColbinpointsoutldquolifeneedswarmthtounfoldrdquowhereasinacoldenvironment life slows down ndash think of hibernating animals or how theripeningprocess slowswhen food is stored in the refrigeratorWarming foodsstimulateuselevatingourcoreenergytothesurfaceofourbodiesSomefoodsdo this too quickly ndash like cayenne pepper ndash which creates heat inside usimmediately but then in a flash it quickly disappears and as a result ourbodies become colder Foods like ginger root parsnips and oats providesteadierslow-burningwarmththatbettersustainsusIngeneral

bullPlantsthattakelongertogrow(rootsndashcarrotsparsnipginsengorcabbage)are more warming than those that grow quickly (like lettuce radish summer

squashandcucumber)whicharecoolingbullChemically-fertilized foodswhich are stimulated to grow quickly are oftenmorecoolingThisgoesformostconventionalfruitandvegetables(seechapterfour)bull Any food preparation ndash like grating or cooking (steaming baking roastingfrying)ndashwill ldquowarmuprdquoa foodTherefore raw (living) food ismorecoolingthan cooked food and cooked food eaten cold will reduce its warmingpropertiesbullHot(as in temperatureandspice)foodsprovideadditionalheatandareoftenseen to support metabolic activity even more which is important during thecoolingseasonofwinterbull Food-preparation methods that involve more cooking time sustainedtemperaturesandgreaterpressureanddryness impartmorewarmingqualitiestofoodForinstancefoodsareldquowarmerrdquowhencookedatalowheatforalongtimethanwhentheyarecookedquicklyatahightemperaturebullTheheat source also affects thewarmingqualityof the food I canrsquot say Irsquodevergooutofmywaytocookoverastrawfire(saidtobetheldquowarmestrdquoheatsource)whenitrsquosfortybelowoutsidebutgasstovesdooffermoreldquowarmingrdquoheatthanelectricmicrowavesdonrsquotofferanybenefitstoourfoodatallPaul Pitchford author of Healing with Whole Foods says that microwavesdiminishafoodrsquosqiorvitalenergybullChewingfoodwellalongwithhelpingtoeasedigestioncreateswarmthbullFoodcolorisalsoafactorbluegreenorpurplefoodstendtobemorecoolingthansimilarfoodsthatareredorangeoryellow(soyesagreenappleismorecoolingthanaredapple)

WarmingbullFruitampvegavocadocabbagecherriescoconutgarlicgingerrootpotatoesroot vegetables sweet potatoes tomato saucewinter squash any fruit or vegeaten incooked (ordried) form ismorewarming thaneaten inuncooked rawform(cooling) This section is for informational purposes only If you are concerned aboutchanging your eating habits in relation to balancing your energetic bodyconsultaregisteredtraditionalChinesemedicineorholistichealthpractitionerwhowillproperlyassessyourbodyrsquosindividualneeds

MOREWAYSTOKEEPWARMbullKeepmovingbuildmusclemass(musclekeepsyouwarmerthanfat)bullWarmbathsndashbutfinishoffwithacoolshowertocloseyourporessoyoudonrsquotlosetoomuchheatbullEndshowersoncold(againtocloseupyourpores)bullSkinbrushing(seedryskinbrushing)bullBundleupbullManifestemotionalwarmthndashdonrsquothibernatefromyourfriendsbullSpendmoretimeinyourkitchen

bullGrainsbarleycornmealkasha(toastedbuckwheat)oatsquinoawildricebullLegumeskidneybeanslentilstempehbullNutsampseedsbullFatampoilbull Herbs amp spices basil bay leaf black pepper caraway cinnamon clovescorianderseedcuminoreganothymebull Other chocolate coffee kudzu miso salt (retains heat) vanilla vinegaranimalproducts(ifyoueatrsquoem)

Coolingbull Fruit amp veg alfalfa apple berries bok choy borage broccoli Chinesecabbage cilantro citrus fruit corn (on cob) cucumber dandelion leaves androot eggplant raw fruit kiwi lemon lettuce lychee pineapple plum radishrhubarb sour cherry sprouts summer squash tomato tropical fruit (someexceptions) watermelon seaweed spirulina and other wild blue-green algaeany fruit amp veg eaten in raw form is more cooling than in cooked form(warming)bullGrainsamaranthbulgurmilletbullLegumesmungbeanssoybeanstofubull Others peppermint green tea alcohol is warming in the short term butdepletesyourenergyinthelongrun(cooling)

ExpansiveampcontractiveThis category relates to the orientation of the energy in your bodyExpansivefoodscauseanldquoairyrdquo feeling feet feel lighton theearth asenergy ismovingupwardandoutwardfromtheinnercoreofthebodyEatingexpansivefoodscancause a feeling of high energy and well-being and promote spiritual andintellectualalertnessbutanoverabundancecanleadtoafeelingofldquospacinessrdquoor lack of grounding Contractive foods on the other hand have a groundingeffectasenergyismovinginwardanddownwardmakingyoufeelsolidrootedandconnectedtotheearthVarious factors influencewhether a food is expansive or contractiveFoods

that grow upward (plants) tend to be expansive those that grow downward(roots)contractiveFlavorisanotherdeterminantspicyorsweetfoodstendtobeexpansivebitterorsaltycontractiveSpeedofgrowthisalsoimportantyouguesseditndashfastisexpansiveslowcontractiveIffoodsgrowinahotclimatetheyareexpansivecoldtheyarecontractiveWateryormoistfoodstendtobeexpansivedryanddensefoodcontractiveObviouslyyoucanhaveamixtureof all these elements in a food and how they are mixed with other foodsdetermines theirexpansiveorcontractiveeffectonyourbodyAspicywateryplantthatgrowsquicklyinahotclimatewouldbemostexpansiveandabitterdenserootthatgrowsslowlyinacoldclimatemostcontractiveSoifyouarefeelingspaceyseehowyoufeelafteryoueatsomerootvegetablesifyouneedsomeintellectualenergytrysomespicygreens

Inwinter itrsquos best to avoid iceddrinks ice creammeals only consistingofcoolingfoods

BuildupampbreakdownFoodrsquosabilitytobuildandrepairourbodiesiswellknownWeneedmacroandmicronutrientstobuildourmusclesandbonesandtorepaircellsProteinsfatscarbohydratesandwaterhavegreatldquobuilding-uprdquoelementsFoods that buildupour stores also tend tobewarming contractive and acid-formingEatingonlyldquobuildingrdquofoodscanleadtoanenlargedbodymasssoitisimportant to stay balanced with foods which aid the breakdown (andelimination)processMineralsvitaminsfiberandwaterarefoodelementsthathelp the body break down cleanse detoxify and remove wastes Foods thatprovide these breakdown elements are vegetables (including sea vegetables)

fruit and water which are also detoxifying and tend to be alkalinizing andexpansive

Acid-formingampalkalinizingTheseenergeticpropertiesrefer tofoodrsquoseffectonyourbodyrsquospHlevelaftermetabolismnotwhethertheyareacidicoralkalineinthemselvesThepHofourbloodplasmaneedstoremainbetween735and745forustobehealthyOurbodies automatically adjust our pH levels through a whole variety ofmechanismsWecanhelpthisprocessbyeatinginabalancedwaysothatthosemechanismscandotheirworkSinceamoreacidicenvironmentencouragesthegrowthofdiseaseourdietshouldbeprimarilymadeupofalkalinefoods likevegetablesandfruit(especiallyripeandorganic)ndash ifyoursquore intonumbers itrsquodbesafetosayabout80Acidic foods in awhole foods diet grains (millet is the least acidic) nuts

seeds legumes (exceptwhen sprouted) aswell as animalproducts (if you eatrsquoem)ItrsquoseasiertobecomeoverlyacidicthanoverlyalkalineWhenthisoccursour

bodiesdrawmineralsoutofourcellsSignsofabodythatrsquostooacidicincludefatigue headache inflammation slower thinking and feelings of depressiontheremayalsobeproblemswithweakenednailsandteethWhen you are consuming too many acidic foods you may crave alkaline

foodsthatwillbalanceyououtndashjustpayattentiontoyourbody

BuildingabalancedplateAgenerallistofourfoodsrsquoenergeticcomponentsandbenefits

FruitCooling expansive breakdown alkalinizing encourages or supports self-developmentspiritualitysenseofconnectionandartisticability

VegetablesLeavesampsproutscoolingbreakdownexpansivealkalinizinghelpsusopenupandfeelaliveNightshades(eggplantstomatoespotatoesampbellpeppers)Cooling(mostly)

expansivebreakdown(exceptpotatoes)alkalinizing

THEBESTMEALSAREBALANCEDAswellaseatinganabundanceofvegetableswholegrainsandgoodprotein-sources thebestmealsalsoprovideavarietyofcolors texture (crunchy softchewy) flavor(sweetsourbittersaltyastringent)andorientationofgrowth(sproutsleavesshootsthingsthatgrowalongorclosetothegroundandofcourseroots)IkeptthisinmindwhendesigningthemenusseeAppendix

Roots warming (when cooked) contractive breakdown (moderate)alkalinizinghelpsusfeelgroundedandestablishessenseofidentitySea vegetables cooling contractive both buildup and breakdown

alkalinizing

HerbsampspicesCan be warming or cooling usually expansive and alkalinizing stimulatesmetabolism

GrainsWarmingcontractivebuildupacid-forminghelpsfosteraholisticworldview

Legumes(beansamplentils)Warmingcontractivebuildupacid-formingcreatesgrounded feelingsbringsusdowntoearth

FatsampoilsWarmingexpansivebuildupacid-formingmakesuswarmandfriendly(withtherightamounttoolittlefatoroilmakesusjoylessandcooltoomuchmakesusdull)

GETTINrsquoITRIPEFROMATOZThis book focuses on how to ldquoget it riperdquo having a holistic approach tonourishing your body The focus is on consuming the highest quality foods ndashthose that are plant-based locally-grown organic andwhole (unrefined) Theshorterthetimebetweenwhensomethingisharvestedandwhenitiseatenthemore nutrition it offers ndash a gardener who has enjoyed sun-warmed tomatoesfreshoffthevinefromherownplotofland(orplanteronherbalcony)willtellyouthatTheseessentialnoteswillhelpyoumovetowardahealthierlifestyle

Apples Irsquom sure yoursquove heard that an apple a day keeps the doctor awayFreshfruitisagreatsourceofwaternaturalsugarsvitaminsandfiberEnjoyafewpiecesoffruiteverydayincludinglocally-grownorganicapples

B12 an important vitamin for promoting good energy levels and healthynervous system function Be sure to top-up your B12 regularly by includingsproutstempehnorispirulinaandnutritionalyeastinyourdietIfyouopttotakeasupplementasublingualtablet(placedunderthetongue)isbestCommunity Supported Agriculture Also known as CSA this food box

programsupportsrelationshipsbetweenconsumersandlocalfarmersthatlastanentiregrowingseasonorall-yearroundItrsquosasuperwaytofamiliarizeyourselfwith seasonal and locally-grown foods and to cut out the cost of the grocerystoremiddleperson (Formore info seeCSAs)DetoxregularlyWe live inaworld inwhich sadlywe are exposed to toxic substances on a regular basisToxinsarenotalwayseasilyeliminatedfromthebodysoitrsquoswisetodetoxtostay healthy Detoxing is as simple as drinking lemon water in the morningeatingmore fiber improving the quality of your food (eg buying fresh andorganic) or manifesting more positive thoughts and actions (as negativity istoxictoourhealthtoo)Considerdoingamorethoroughdetoxregimeonceortwiceayearseechaptertwenty-oneformoreinfoEssentialFattyAcidsorEFAsarecrucialanti-inflammatoriesAlsoknown

as omega-3 and omega-6 theyrsquore ldquoessentialrdquo because our bodies canrsquot makethemon their ownGetyourdailydose froma coupleof teaspoonsof flaxorhempseedoildrizzledoverraworcookedveggiesFlax seeds Speaking of EFAs flax seeds are a superfood In fact their

speciesnameLinumusitatissimumactuallymeansldquomostusefulrdquoTheyprovidefiberandarerichintheanti-inflammatoryomega-3fatalphalinolenicacidFlaxseeds alsohave anticarcinogenicproperties that help reduce the riskof certaincancers(likebreastcancer)StoreflaxseedsinthefreezerandgrindrsquoemfreshforeachuseforoptimumnutrientabsorptionAddtosmoothiesorsprinkleon

topofcerealor ricecakeswithnutbutterblendedwithwater flax seedsalsomakeagreategg-replacerinbaking(seeeggreplacers)Glass jars are safer than plastic for storing food because theyrsquore ldquonon-

reactiverdquo(seeyourtools)Youcansalvageandsterilizethewider-mouthedjarsfromyourrecyclingbinbutMasonjarsavailablefromyourlocalhardwareorgrocerystoreslinedupalongyourkitchencounterorinyourpantryareprettyattractivenottomentioninexpensive

HappinessisakeycomponenttogoodhealthScientificstudiestellusthisallthetimebutyoudonrsquotneedascientisttotellyouthatndashitseffectsareallarounduseverydayYoucouldeat themostnutrient-dense foods in theworldbut ifyoursquorewalkingaroundwith adarkcloudoveryourheadyoursquorenot really allthathealthyareyouIron is crucial for good energy levels and a healthy immune systemDried

fruit blackstrap molasses lentils spinach parsley Swiss chard sesame andpumpkinseedskidneybeansandsoybeansareexcellentsourcesJumponatrampolinetogetyourheartandyourlymphaticsystemgoingIrsquom

notkiddingndashIhaveaminitrampoline(andtheyrsquorenottooexpensive)thatIrollout ofmy closet a couple times aweek for a good half-hour bounce If yourceilingsaretooshortensureyougetothercardioexercisendashlikerunningbikingJaneFondarsquosWorkoutChallengehellipsomethingthatreallygetsyousweatingndashatleasttwiceaweekKickyouraddictions to sugar coffee and smokesTheyrsquore stimulants that

send you into ldquofight or flightrdquo mode putting your body under acute stressresponseeverytimeyouingestthemIfyouaresmokingorevenifyoursquoreinahighstateofemotionalormentalstressyourbodyisoxidizing(asifyouwerearustingcar)atafasterrateYoursquollneedtoactivelyfightthosefree-radicalswithgood amounts of antioxidants (eg blueberries pomegranates high-qualitychocolateandvitaminsACandEseeMicronutrienttable)

LoveyourliverSittinghumblyunderyourribcageontherightsideofyourabdomen your liver does about 400 things for you including filtering drugsalcohol excess hormones and bacteria It also produces necessary cholesterolandproteinsIntraditionalChinesemedicineangeristheemotionlinkedtotheliversoifyoufindyourtemperrsquosbubblingupyoumayneedtogivethisorgansomeextraloveMagnesium is just as important as calcium its popular co-factor mineral

(meaning theywork together) Ithelps to relaxsmooth(non-striated)musclesmaking it a useful mineral to treat cramps and headaches and to improvecirculationLeafygreensnavybeansalmondsandsesameseedsareexcellentsources magnesiumrsquos even found in high-quality dark chocolate (fancy thatsomething many women crave during their period contains something theirbodiesactuallyneedtoeasecramps)Nutrient-dense foods have a high ratio of micronutrients (vitamins and

minerals)tocaloriesVegetablesandfruitsarenutrient-denserefinedfoodsandthose with added sugars and saturated fats are considered nutrient-poor orempty-caloriefoodsOrganicfoodsoughttobeapriorityforgreaterhealthndashthatisyourhealth

and that of the environment Eating organic means that you are avoidingsynthetic fertilizer-and pesticide-residues and irradiated genetically modifiedfoods thataregrown incontinuouslydepletedsoilAtaminimumensure thatthemainfoodsthatyoueatareorganic(SeealsotheDirtyDozenandtheCleanThirteen)Potlucksareagreatwaytotradefoodideaswhetheryoursquorenewtoveganismorjustboredwithyourday-to-dayfareQuinoa is the superstar of grainsWithmore protein and calcium than the

samevolumeofcowrsquosmilkweshouldallbeeatingthisgluten-freegrainmoreoften Found in yellow or red varieties enjoy quinoa steamed with veggiessproutedinsoupsasabreakfastcerealorinmuffinsRawor living foods offer us enzymes that die offwhen cookedTry to eat

something raw at every meal to help ease digestion Some health advocates

recommendanaverageof50ofyourdailydietberawEvenifwedonrsquotwanttoimmerseourselvescompletelyinarawfoodsdietlivingfoodsresourceshavealot toofferanyoneinterestedinwholefoodsSeerawrawsis-boom-bahformoreinfoSlowdownatmealtimeLetyourbrainandyourbodyunwindyourmealwill

bemoreenjoyableandeasiertodigestTell the Food Police tomind their own business Sticking to a health or

foodplanthatfeelsbestforyouishardenoughasitisyoucertainlydonrsquotneedanyone else looking over your shoulder and telling you what yoursquore doingwrong If Ihadanickel for every timeanon-vegan toldmeat a restaurantorparty what I can and canrsquot eat (and another nickel for every time they werewrong)hellipVeganscanalsobeguiltyofpolicingothervegansUn-learnwhatever yoursquove heard about animal products being essential for

adequatesourcesofproteincalciumandironDeficienciescanexistinanydietthatrsquosnotvariedenoughAwhole-foodplant-baseddietcangiveyerbodwhatitneedsVegetablesndashofcourseBesuretheymakeupatleast50ofyourdailydiet

GetrsquoemfreshlocalandorganicasoftenasyoucanEnjoyinallsortsofwaysrawsteamedroastedorstewedWaterislifeYouneedthestuffforyourbodytofunctionproperlyAimfor

2ndash3 liters each day Try and find a cleaner source than straight-up tapwaterIdeally acquire de-chlorinating shower and tub filters tooOh and youmightwatchhowmuchwateryouusendashrsquocauseyoudonrsquotwanttowastethestuffSeewaterformoreinfoXXXYouknowitrsquostruendashgoodhealthissexyWhole-food-eatingvegansdo

tastebetterYoga and other restorative exercise (like TaiChiQigong and Pilates) can

haveanimpressiveimpactonthequalityofyourlifeItcanimprovedigestionandcirculationandpromoteamoreZenstateofmind

ZzzzzzGetadecentnightrsquossleepTrytogettobedbeforemidnight(asthebodybestproducesmelatoninbetween1and3amandyouneed tobesoundasleepforthat)Italsohelpstosleepinadarkroom

NowyouhavetheessentialtoolsforanourishingdietandlifestyleIfthisseemslikealotofworkthinkaboutitthiswaythefirstthingyouneedtodoistobegentlewithyourselfmakechangeasslowlyasyouwantandlistentoyourbodyas you go Pick the easiest changes tomake first After awhile yoursquoll knowwhentoaddmoreEvenifyoustartwithjusteatingmorefruitsandvegetablesyouwill have taken a big step to better health If you add different fruits andvegetableseachweekyouwillbegintogiveyourbodyaccess toall thesuperthingsnatureprovidestokeepushealthyAsyoustarttonoticehowmuchbetteryou feel you may just be motivated to learn more and make even biggerchangesYourbodywillthankyouforit

FRUITampVEGETABLECHECKLISTAsmentionedthroughoutthisbookfruitandvegetablesareanexcellentsourceof water fiber energy-rich carbohydrates and many vitamins and mineralsTheyhaveanalkalinizingeffectonyourbodywhichprotectsyourbodyfromcelldamageBelow note the fruits and vegetables you likeHowmany of them do you

actuallyeatBringthislisttothegrocerystoreandpickupsomethingnew

FantasticfruitAppleApricotAsianpearAvocadoBananaBlackberriesBlueberriesCantaloupe

Keep in mind that heating and even cutting fruit with a knife destroys bothvitaminCandliveenzymesthatsupportahealthyimmunesystem

CherriesCurrantsFigsGrapefruitGrapesGuavaHoneydewKiwifruitLemonLimeLycheeMangoNectarineOrangePapayaPeachPearPersimmonPineapplePlumPomegranatePomelo

RaspberriesRhubarbStarfruitStrawberriesTangerineWatermelon

ValuablevegetablesArtichokeArugula(rocket)AsiangreensAsparagusBeans(greenyellow)BeetsBeetgreensBokchoyBroccoliBrusselssproutsCabbageCarrotsCauliflowerCeleryCeleryrootCollardgreensCornCucumberDandeliongreensEggplantEndiveFennelbulb(anise)GarlicHerbsfresh(parsleycilantrobasildillweedhellip)Jerusalem

artichoke(sunchoke)KaleLeeksLettuce(Romaine

mixedgreens)MushroomsMustardgreensOkraOnionsParsnipPeasPeppersbellPeppershotPotatoRadishesRapiniSnowpeasSpinachSproutsSquashSweetpotato(yellowamporange-fleshed)SwisschardTomatoTurnip(rutabaga)TurnipgreensZucchini

LikefruitrawvegetablesprovidevitaminsandliveenzymesCookedvegetablesmaintain some vitamins as well as minerals many are excellent sources ofcalcium magnesium and iron Enjoy your veggies raw steamed bakedroastedgrilledorinsoup

CHAPTER3

BREAKITDOWNTheInsampOutsofDigestion

ItamazesmehowmanyyearsofmylifeIwaseatingwithoutanyunderstandingofwhathappenedtomyfoodafterIswalloweditTurnsout40ofourbodyrsquosenergyisdirectedtowarddigestionYupitrsquosthatmuchndashsoitmakessensethatweshouldtrytounderstandaprocessthatrequiressomuchenergyLetrsquostakeacloselookatthisprocessthatoccursinourbodieseverydayTo

makeiteasiertounderstandwersquollfollowthepathofagoodhealthysnacksaya carrot stick dipped in hummus (If yoursquod like to have a more interactiveexperiencegrabacarrotfromthefridgewhipupahummusrecipefromchapterfourteenandchewalongasyouread)Firstletrsquosconsiderthenutrientsthatthissnack supplies Nutrients are any substances in food that the body uses tomaintainandrepairitselfandpromotenormalgrowthTherearethreetypesofmajornutrientscalledmacronutrientswhichcanbethoughtofasthebuildingblocksthatthedigestivesystemworkswithcarbohydratesfats(orlipids)andproteins Then there are micronutrients vitamins minerals and accessorynutrients(othersubstanceslikeomega-3sthataregoodforus)Andofcoursetherersquoswaterwhichmakesup60of thevolumeof foodweeat and is alsoconsideredanimportantnutrientInourbodieswaterrsquosmajorjobistoactasasolventAllthechemicalreactionsinourbodiesneedwaterWhenyoueatacarrotstickandhummusyoureceiveanassortmentofthese

majorandminornutrientsInthechartbelowldquoyesrdquoindicatesthatasignificantamountofthatnutrientiscontainedinthefoodEvenbeforeyouputfoodinyourmouththeprocessofdigestionhasstarted

Assoonasyouseesmelloreventhinkaboutfoodyourmouthstartstowateror more accurately a greater amount of saliva is produced and the digestivejuices are activated in your stomach pancreas liver gallbladder and smallintestinetoprepareyourentiredigestivesystemforwhatrsquostocome

CARROTampHUMMUSNUTRIENTCONTENT

FROMMOUTHTOSTOMACHWhenyoutakeabiteofthathummus-coatedcarrotandstarttochewthefoodisbrokenintosmallerparticlesandmixedwithsalivaThe more you chew (breaking the food down mechanically) the easier thedigestion process is on the rest of your system and more nutrients can beextracted from your food later on Saliva contains amylase an enzyme thatbeginstobreakdownthecarbohydratesinthefoodyouarechewingWhenyouswallowthecarrot-hummusmixtureispropelleddownyouresophagusandintoyourstomach

THESTOMACHYour stomachrsquosmain job is to turn the carrot into softmush that is ready foryour small intestinewhere it continues to break down (The hummus doesnrsquotrequire as much work as it is already the consistency needed for your smallintestine toworkwith)Yourstomachhas three layersofmuscles tochurn thefood and mix it with its acid and digestive enzymes It is here that proteindigestion begins Eventually the protein in the hummus is broken down intoamino acids that can be absorbed andusedby the body to build newproteinsdepending on your bodyrsquos needs Over the course of the next several hourssmallquantitiesofcarrotandhummusnowacreamymush(ewwsorryndashletrsquoscallitbyitstechnicalnameldquochymerdquo)ispushedintoyoursmallintestinewherethegreatestamountofnutrientabsorptionoccurs

Anormalmeal(aslongasitrsquosnottoohighinfat)spendsabout4hoursinthestomach The same meal will spend 3ndash6 hours in the small intestine wherenutrientsareextractedandupto12hoursinthelargeintestinewherewaterisremovedandyourstoolisformed

CHEWINGGUMNOTSUCHAGREATIDEAWhenyouchewgumyouactivateyourdigestive juices thoughtherersquosnofoodcomingThiscancauseyoutofeelhungryandcandepletetheconcentrationofdigestivejuicesthatyourbodyneedswhenfoodislateringested

ANTACIDSWHYTHEYrsquoREAPROBLEMSometimes stomach acid travels up into the esophagus which lacking theprotective mucus coating of the stomach lining can cause heartburn orindigestionManypeople takeantacids for this problembut thatrsquos not suchagreat idea Antacids decrease the amount of acid in your stomach and itrsquoscrucial to have enough acid to break down your food efficiently The

uncomfortablefeelinginthebellyaftereatingcanactuallybefromfoodsittingtheretoolongduetolowstomachacidRatherthantakeanantacid(notethatsome brands contain aluminum) itrsquos best to support the digestive system bypreventingheartburnandindigestion(seeConsideryourenzymeintake)Protectthe healthy mucus layer in your stomach from bacteria by eating foods withcholinewhich is foundincauliflowerandlettuceaswellas lecithin foundinsoybeans(andeggsifyoueatrsquoem)Greenteacinnamonthecarotenoidsfoundin vegetables and vitamin C can protect the stomach from the particularbacteriawhichdestroysthemucusliningAndforgetabouttakingantacidsasacalciumsupplementndashyoursquorebetteroffeatingmorewhitebeansandgreens

SIGNSOFLESS-THAN-WONDERFULDIGESTIONbullExcessivegasburpingorbelchingbullPainfulbloatingbullHeartburnacid-refluxbullNauseabullHeavy-feelingsleepyaftereatingbullBadbreathbullFoodallergiesorintolerancesbullExcessweightbullUndigestedfoodinstool

THESMALLINTESTINEWhenfoodreachesyoursmallintestineitisfloodedwithdigestivejuicesfromyour pancreas liver and the small intestine itself These secretions containenzymes that finish theprocessofdigesting theproteinsbreakdowncomplexsugarsintosimplesugarsanddigestthefatsBilefromyourliverbreakslargefat molecules into smaller ones that can be absorbed As the chyme travelsthrough an impressive 23 ft (7 m) of small intestine it is completely brokendownintonutrientsthatareabsorbedintothebloodtobeusedforenergyandtorepairthebodyTheseproductsofdigestiontravelthroughtinybloodvesselsinyour intestinal ldquovillirdquo (little finger-like projections) and then through a vein totheliverYourliverfiltersalltheblooddrainingthedigestivetrackAsmolecules formerly known as carrot and hummus reach the end of their

journey throughyour small intestine thewater andcertain fibers that canrsquotbedigestedpassintoyourlargeintestine

THELARGEINTESTINETherearenodigestiveenzymesinyourlargeintestinebutthebacteriathatlivetheremetabolize some of the few remaining nutrients in the chyme (Gas is abyproduct of this phenomenon unfortunately)Bacteria in your large intestinealsomakevitaminKandsomeBvitaminsThejobofyourlargeintestineistoabsorbthesevitaminssomeionsandany

remaining excess water Your large intestine or colon will experience slow-movingwaves of contractions 3ndash4 times a dayThese contractions force fecalmatter toward your rectum Fiber in your diet increases the strength of thecontractionsandsoftens thestoolsAhealthydigestive tract shouldproduceatleast one if not 2 or 3 relatively soft stools a day When these involuntarycontractionsofthecolonoccuramessageissenttoyourbrainYourbrainthensendsamessagetoyourexternalvoluntarysphinctertellingitwhetherornotitisappropriatetoreleaseitself

So thatrsquoswhathappens to that tastycarrotandhummusonce theyrsquore insideofyouprovidingallsortsofnutrientstogiveyouenergyandhelpyourebuildyourbodycellsWhatfollowsisacloserlookatthosemacro-andmicronutrientsthatwillhelpyouunderstandwhyyoushouldeatcertainfoodsandavoidothers

MACRONUTRIENTSAgain the three categories ofmacronutrients are carbohydrates proteins andfats

CarbohydratesThere are three types of carbs monosaccharides disaccharides andpolysaccharides The digestive process breaks down all carbohydrates intosimplesugars(monosaccharides)There are many important monosaccharides in the body but the most

important one is glucose which is also known as blood sugar and is theuniversal food for your cells Other simple sugars include fructose (found infruit)andgalactose(foundinsugarbeetsanddairy)bothofwhichareconvertedtoglucosetobeusedasenergyThe next group of carbohydrates is the double sugars or disaccharides

composed of two sugars that have bonded together Sucrose which is canesugarandlactosefoundinmilkaredisaccharidesDisaccharidesalsohavetobebrokendownintosimplesugarstobedigestedandabsorbedbythebloodThelastgroupofcarbohydratesispolysaccharidesldquomanysugarsrdquowhichisa

molecule made of many linked simple sugars Starch and glycogen arepolysaccharidesndashstarchisthestoragepolysaccharideformedbyplants(mainlyfoundingrainproductsandrootvegetables)Takethatcarrotitscarbohydratesaremade up of starch polysaccharides In the digestion process all the linkedsugars in thecarrotarebrokendownintosimplesugars inorder tobeusedbythebodyThisprocessiscompletedinthesmallintestine

PROBIOTICSThesadfact ismanyofuswalkaroundwithanexcessofldquobadrdquobacteriaandnotenoughgoodbacteriainourintestinesndashwecallthisldquodysbiosisrdquoIfyouareprone to yeast or fungal infections you might consider taking a probioticsupplementtoincreasegoodbacteriainyourbodyHerersquoshowthisworkssayyouhavebeeneatingalotofsugararetakingantibioticsunderstressorjustnottreatingyourbodywellThemicro-florainyourdigestivetractarethereforeprobablyunbalancedInordertoreturnthegoodbacteriaintoyoursystemyoumight take a probiotic supplement with Lactobacilli acidophilus andBifidobacterium longumThereare someprobioticspresent in raw foodsandparticularlyinfoodslikeyogurt(dairyandnondairyvarieties)andunpasturizedsauerkrautbutitrsquoslikelyyourbestbetistosupplementforatleast1ndash2weeksThemosteffectivesupplementswillhaveatleast1billionorganismspercapsule(lookforadairy-freeformulainveggiecaps)andbestoredintherefrigeratedsectionofyourhealthfoodstoreTheycomeincapsuleliquidpowderortabletformandyoushouldtakethemshortlyafterameal(Atthistimethealkalinityofthefoodbufferstheacidityofthestomachsothatfewerofthegoodbacteriaaredestroyed)Claims forprobiotics include improvingyourdigestion killingoffharmfulbacteriaandyeastandproducingBvitaminsandvitaminKAlongwith supporting healthy digestive functioning probiotics are said to promoteimmunesystemfunctioningandlowercholesterol

WhatthebodydoeswhenweeatcarbsWhen sugar is absorbed into the blood the pancreas secretes insulin whichallows the transport of glucose from blood into cells It can then be usedimmediately for energy or stored for later useWhen all the glucose has beentakenoutofthebloodthepancreasstopsproducinginsulin

TAKECAREOFYOURPANCREASStaying healthy is important to treat your pancreas well Donrsquot put hugeamounts of simple sugars into your system This doesnrsquotmean you can neverenjoyanythingsweetjustbemoderateinyourconsumptionIfeatingchocolatehavealittlebitatatimeOntheotherhandasnackofcarrotandhummusisvery gentle on the pancreas (Complex carbohydrates take longer to digest soglucose enters the blood stream more slowly) The starch in the carrot is acomplexsugarandwillthereforeslowlybreakdownintosimplesugarsandtheproteinsandfatsinthehummusslowdowntherateatwhichthesesimplesugarsare digested as well As a result your blood sugar levels will remain fairlystableExcessiveconsumptionof simple sugars causes stress for thepancreas It is

believedthatdietsveryhighinsimplesugarscanleadtotype-2diabeteswhichis becoming epidemic in North America This disease is caused when thepancreascannotproduceenough insulin todealwith theglucose thathasbeenabsorbedbytheblood

ProteinsForvegetariansandvegansitisespeciallyimportanttoknowsomethingaboutproteinswhichmakeupover50of theorganicmatter inourbodiesandarethe nutrients with the most diverse functions Amino acids are the buildingblocksofproteinsAsanadulthumanyourbodycanproduceallbutnineofthetwenty-twoaminoacids itneeds tobuildnewproteinsThereforeyouhave toeatfoodswiththosemissingaminoacidscalledldquoessentialaminoacidsrdquoSomefoods that are not available to vegans (like eggs and chicken) contain allessentialaminoacidsMostvegetablesdonotcontainallnineSo togetallaminoacidsneededtobuildnewproteinsweneedtocombine

sourcesthathavedifferentessentialaminoacidsBothriceandlegumes(lentilsandbeans) are limited in their aminoacid contentFor example ricedoesnothavetheaminoacidldquolysinerdquoandlegumesaremissingldquomethioninerdquoIfriceandlegumesareeatentogetherhoweveryourbodyhasaccesstoalltheaminoacidsitneedstobuildanynewproteinrequiredIfyouareconsumingavariedplant-based diet that has a healthy number of calories you aremost likelymeetingyourproteinneedsbut it isgood to includesomegrainand legumes (or freshsprouts or greens) on a daily basis Also chickpeas (garbanzo beans) are acompleteproteinSproutedgrainsareanotheroptionbecausetheycontainsomelysine(Forsproutingdirectionsseesprouting)FatsAhealthyamountoffatinourbodiesgivesusattractivecurvesbutonamorefunctional level fats provide cushioning for our organs Along with otherfunctions fatscanbeburned toprovideenergyFatty tissuehelpsregulateourbodytemperature

SaturatedorunsaturatedfatItrsquos important tohave abalanceofunsaturated and saturated fats inourbodyWith unsaturated fats it is also important to eat a healthy balance ofmonounsaturated and polyunsaturated (like omega-6 and omega-3 which wecall ldquoessential fatty acidsrdquo) The chemistry of all this is complicated so I amsimplifyingitsoyoucanmakegoodchoiceswithoutyourbrainstartingtohurtItallhastodowithhydrogenatomsSaturatedfatsareldquostablerdquointhatthey

aremade up ofmolecules that hold all the hydrogen that they are capable ofholdingHydrogenatomstendtobeinertdonotinteractwithothermoleculesinthebody stabilize cellmembranes andarenot easilydamagedSaturated fatsaresolidatroomtemperatureUnsaturated fats have missing hydrogen atoms on their molecular chains

TheyarelessstableandmoreeasilydamagedbylightorheatSincethesefatsarefragilesomeneedtobestoredindarkbottlesorinthefridgeandsomelikeflaxandhempseedoil shouldnotbeheatedTheyareessential forprovidingflexibilityinthecellmembranesandprovideotheressentialbodilyservicesThetypeoffatweeatdeterminesthetypeoffatwestoreTheaverageNorth

AmericandietistoohighinsaturatedfatsAsmostoftheseareanimalfatsthisisnottoomuchofaproblemforveganstoavoidHowevercoconutoilisover85saturatedfatandshouldnotbeusedinexcessItisalsorecommendedthatour consumption of omega-3 to omega-6 polyunsaturated fats be about 12 or14 rather than theusualproportionof110or120 thatmostpeopleeatThechart shows omega-3s appear at a much lower percentage than omega-6s inalmosteveryoilbutflaxseedThatrsquoswhyusingflaxseedoilinsaladdressings(oranywhereelseyoursquodpouritlikeonpopcornwithnutritionalyeast)issuchagoodidea

TYPESOFFATINFOODS

SourceStayingHealthywithNutritionbyElsonHaas

MICRONUTRIENTSThere aremyriadmicronutrients and as you can imagine theydomanygreatthingsforourbodiesItseemsthateverydaywereadaboutsomenewscientificfindingthatrevealshowthemicronutrientsinaparticularfoodprotectusfromcancerorpromotementalhealthItmakessensethatthefoodsweeatshouldbegoodforusbecauseweandourplantfoodshaveevolvedtogetherformillionsofyearsAvarieddietofwholefoods is thebestway toconsumethesenutrientsbecausethatrsquosthewaythatnatureprovidedthemforus

TRANSFATSndashTHEREALLYBADGUYSBecauseunsaturatedfatsaresodelicatetheydonothavealongshelflifewhenusedinprocessedfoodTomakethemmorestablealdquohydrogenationrdquoprocessis sometimes used to supply them with missing hydrogen atoms This processremovessomeofthedelicateunsaturatedfattyacidsandconvertsotherstotransfatswhichhavebeenshowntoincreasebloodcholesterolandLDLcholesterol(ldquobad cholesterolrdquo) leading to hardening of the arteries and other problemsTransfatshavebeenidentifiedasamajorcontributortocoronaryheartdiseasenot only do they increase levels of LDL but they also lower levels of HDL(ldquogoodcholesterolrdquo)AvoidthosetransfatsRecentlyat therecommendationof theNationalAcademyofSciencesboththeUS and Canadian governments have been introducing laws that regulate theamountoftransfatspermittedinproductsmeantforhumanconsumptionAsaresultcompanieslikeCriscowhoseproductswereabouttobebannedstartedworking hard to remove the trans fats Crisco now claims its shortening isessentiallytrans-fatfreeandmanyofthebigrestaurantchainsnowsaytheyarenotusingtransfatsforcooking

MICRONUTRIENTTABLE

TIPSFORGOODDIGESTIONDevelopasenseforwhenyoushouldeatThisisachallengingskilltolearnndashlistening to your body If yoursquore feeling out of sorts itrsquos worth consideringwhetheryoushouldeatornotIfyoufeeltenseyourbodymaynotbeopentodigestingfoodIfyoufeeljitteryandunstablesomewholefoodsmaybeneededto help ground you And if yoursquore not surewhat your body is saying take abreath consult yourwisemind and ask yourself ldquoWhatrsquos best forme in thismomentrdquoTakeyourtimewheneatingSlowdownenjoyitChewreallywellDonrsquot

prepare the next bite on your fork until yoursquove thoroughly chewed andswallowedtheoneyoursquovegotinyourmouthAvoideatingontherunorwhenyoursquorestressedDoyourbesttoeatinaquietatmosphereoratleasttrytoquietyourmindnomatterwhereyouareEatsimplyItrsquoslesscomplicatedforthedigestivesystemtodealwithonlya

fewtypesoffoodsatonceTherersquosnoneedtoeateverykindoffoodateverymealIfyoueatabalanceddietoverthewholedayorevenoverafewdaysyoushouldbefineTryitandseeAvoid drinking liquids with meals especially anything cold Digestion

worksbestinawarmenvironmentifyoudrinksomethingcold(likeicewater)thedigestivesystemhastowarmupagainandthisslowstheprocessAbouthalfacupof liquid(likewarmwaterorherb tea)withyourmeal is finebutdonrsquotdilute your stomach juiceswithmore than that ndash instead drink a big glass offilteredwateratleastanhourbeforeorafteryourmealPractice food combining Iwas first introduced to food combining in high

schoolwhen I turned to a Suzanne Somers diet book to fit into a dress for afriendrsquospromThedietpromised that if Ididnrsquotputcheeseonmyspaghetti IcouldeatasmuchasIwantedandstillloseweight(IntheendIgaveupbeforemyweight changedbut thatrsquosbeside thepoint)Foodcombininggets a lotofattentionintheworldofholistichealthbutthejuryisoutonthisoneThereisanongoingcontroversybetween theconventional scientific communitywhichsays that nothing has been scientifically proven and the holistic healthcommunitywhichclaimsthat itmakessenseandworksSomefolksswearbyfood combining forweight loss ease of digestion detoxification and dealingwith dysbiosis The basic theory of food combining is that only certain foodsshouldbeeaten togetherbecause they requiredifferentenzymes todigest andsomefoods(likefruit)shouldalwaysbeeatenontheirownasfoodsthatdigestquicklyshouldnotbeeatenafterfoodsthatdigestslowlybecausethiscanlead

tofermentationofthefoodwhileitsitsinyourstomachFermentationleadstoacidityinyourbodyandpreventsdetoxificationonacellularlevelThis said most vegetarian foods are actually a combination of proteins

carbohydratesandfatswhichourbodiescandigestThebestthingtodoislistentoyourownbodyndashIknowIfeelbestwhenIeatfruitfirstthinginthemorningthenwaitabitbeforeeatingothergrainscarbsproteinsandfatsIfIeatfreshfruits with other foods I get bloated ndash thatrsquos just me Therersquos no definitiveanswerthoughsojustpayattentiontohowyourfoodaffectsyouConsideryourenzymeintakeEnzymescausethechemicalreactionsinthe

bodyThepancreassecretesdigestiveenzymesduringdigestionFoodenzymesarepresent in rawfoodandareoftendestroyedduringcookingWhenyoueatcooked foodyourbodyhas toworkharder toproduce theenzymesnecessaryfordigestionWhetheryoursquorearawfoodistornotitrsquosbeneficialtoeatsomerawfoods at everymeal to access their enzymes In some cases youmay not beproducingallthedigestiveenzymesneededtofullydigestyourfoodndashtherearedigestive enzyme supplements that may help If you think you may need asupplementconsultahealthpractitionerandbesuretouseasupplementfromanon-animalsource(assomecomefromanimalpancreas)DonrsquotstuffyourselfEating fouror fivesmallermeals inaday isprobably

better than two or three large ones ndash stuffing yourselfwith an oversizedmealmeans your digestive system has to do lots of work all at once and youwilllikely feel bloated and tired as your bodydirects energy to processing all thatfoodAimtofinishyourmealwhenyoufeel80fullKeepadietdiary Itrsquosnotalwayseasy topindownwhich foodswemight

haveanintolerancetoButbykeepingarecordofwhatyouatewhenyouateitandhowyoufeel(physicallyandemotionally)ndashevenjustforfourorfivedaysndashyoumaygetabettersenseofwhatrsquosgoingonandwhatfoodsyoumighttrytoavoid

KEEPITMOVINGItrsquosimportanttohaveonetothreebowelmovementsadayYourlargeintestineneeds to eliminate whatrsquos moved through your body so that toxins are notreabsorbed There are many ways to help keep yourself regular but ifconstipation isachronicproblemforyouconsiderconsultingaholistichealthpractitionerbullEatahigh-fiberlow-fatdietincludinglotsofvegetablesandsomeseeds(likefreshly-groundflaxandunhulledsesame)bull Eat fewer refined carbohydrates (white flour and sugar products) caffeinepotatoes and animal products ndash they contribute to constipationGo forwholefoodsbullAvoidovereatingndashthiswillburdenyoursystemandmakeitsluggishbullDrinkaglassofwarmfilteredwaterwiththejuiceoffrac14ndashfrac12alemonfirstthingeachmorning(seeGoodMorningElixir)bullKeepwellhydratedbydrinkingampleamountsofcleanwaterbetweenmealsndashaimforoneglassperhourbullExercisedailyevenifitrsquosjusttwo15-minutebriskwalksndashitrsquosagreatwaytostimulateyourbowelsandgetthingsmovingbullWearlooseclothesaroundyourwaisttoallowyourdigestivesystemtheroomitneedstodoitsworkbullMassageyourabdomenstartatthelowerrightsideofyourbellymassageupto thebottomofyour ribcage thenacrossyourupperabdomenanddown theleftsidemassaginginaclockwisecirclearoundyournavelbull Eat whole foods that are naturally laxative like prunes (reconstituted ifpossible)applesfigspearsgrapescherriesmelonandspinachbullPlacehotapplications(likeahotwaterbottle)onyourabdomenbullTrain your bowels try tomove themat the same time eachmorning after amealorafterdrinkingwarmwaterRelaxandwaitPayattentiontoyourbodyndashresist theurgetoreadItmaybeeasier togoifyouareinmoreofasquattingpositionndashtryputtingyourfeetuponafootstoolorwhileonthetoiletslowlytwistyourbodytoonesideandholdforafewcountsandthentotheotherside(andhold)togiveyourascendinganddescendingcolonagentlesqueezebullPracticedeepbreathingLeteverydayactivities likeflickinga lightswitchor

stoppingataredlightbecuestotakeafullinhalationandexhalation

IFYOUrsquoREUNWELLIf you have an illness ndash whether itrsquos a 24-hour bug or chronic migrainesdiabetesorevencancerndashyourdietshouldbethefirstplacetolooktostartyouon your road to wellness Along with this guide it is important to consult aholistichealthpractitionerwhomaybeabletohelpyoustartahealingregime

CHAPTER4

WHENAPEACHAINrsquoTJUSTAPEACHOrganicLocalampOther

FoodQualityConsiderations

ThewayweseeiteatingvegetablesisgoodEatingorganicvegetablesndashbetterEating organic family-farmed vegetables from someone you knoworsomeoneyoufeelconnectedwithndashbest

mdashJonathanSteinbergorganicfarmerRoute1FarmsCalifornia

Bynow Irsquomsureyoursquovenoticed that Irsquomencouragingyou toeatorganicandlocally-grown food whenever possible Buying things with the QAI (QualityAssurance International) seal or a label stating the food is from Quebec (theprovincewhereIlive)issecondnaturetomenowItrsquosnotalwayswhatIendupbuyingbutitrsquosalwaysmyfirstchoiceI remember the first time I knowingly ate something that was certified

organic It was in the early 90s and my mum served steamed broccoli oneevening cheerfully exclaiming ldquoI got this from the health food store ItrsquosorganicrdquoIwillinglyduginbutafewmouthfulslaterIrealizedthatmanyofthefloretswerepopulatedbysmallroundgreybugsHorrifiedIpushedtheplateaway and for a couple of years all I thought ofwas bugswhen I thought oforganicfoodWhenIreflectonitnowIcanseejusthowlittleIconsideredwheremyfood

camefromIknewwhereweboughtitndashIlikedshoppingtripsofanykindeventotheldquobigboxrdquosupermarketsButIdidnrsquottrulythinkaboutthefieldwherethebroccoli and bugs were a natural part of the food system or consider thatsynthetic chemical insecticides were probably on my conventionally-grownbroccolianyothernightoftheweek(AndIalsodidnrsquotknowaboutthetrickofsoakingproduceincoldsaltedwatertogetthebugsoff)THEBIGOWHATMAKESAFOODORGANICIfIrsquomadvocatingthatyoueatorganically-grownfoodsasoftenaspossibleitrsquosimportanttoknowwhatmakesthemdifferentfromconventionally-grownfoodsandwhytheyareabetterchoiceAlthoughthereareslightlydifferentdefinitionsofldquoorganicrdquoin thecountries

that have certification processes for farmers who want to produce ldquoorganicrdquofoodstheyallmeanbasicallythesamethingOrganicagriculturepromotesthehealth of the soil plants animals and peoplewho consume them by naturalsustainableandenvironmentallyfriendlymeansIn Canada each province has several agencies that develop standards and

certify farms In 1999 the federal government created a national standard for

organicproduceandin2006legislation(theCanadaAgriculturalProductsAct)set standards for those certifying organic products that would be sold inter-provinciallyandinternationally

This logo was created for foods that are certified under these federalregulationsAsimilarcertificationprocess therulesofwhichwereestablishedby theUnitedStatesAgricultureDepartmentexists in theUS(wheremanyofCanadarsquosorganicsoriginate)theyalsohavetheirownlogo

WHENSHOPPINGFORORGANICSREMEMBERbullThefoodyoueatmostoftenshouldbeorganicbull Just because somethingrsquos organic doesnrsquot mean itrsquos good for you ndash egldquoorganicrdquocookiesmadewithwhiteflourandsugarorldquoorganicrdquosaladdressingmade with soybean oil (a highly refined byproduct of soy that is difficult todigest)

CANWETRUSTTHATCERTIFIEDORGANICSARESAFESincepeopleexpecttopaymorefororganicfoodwhichoftencomesfromsmalloperatorsmanyldquomega-farmersrdquohavelobbiedtolowerthestandardsfororganiccertification so they can meet them and then charge more for their produceThanks to counter-lobbying from organizations like the Canadian OrganicGrowers (cogca) and the US-based Organic Consumers Association(organicconsumersorg)standardsaregenerallykepthighThebattlecontinueshoweverandrecentchangeshavebeenmadeintheUSthatallownon-organicadditivesinsomefoodsthatwillstillcarrytheUSDAorganiclabel

MYTH1ORGANICALLY-GROWNFOODISWEIRDampCONVENTIONALLY-GROWNFOODISNORMALWhendidfruitsampvegetablesstartbecomingdangerousforourhealthMygrandparentsgrewupeatingorganic food Irsquomsureyoursdid tooUntil

WorldWar II most food grown on North American farms would qualify asldquoorganicrdquo Actually most food grown on the planet from the time thatagriculturebegan(about11000yearsago)untilWorldWarIIwaswhatwenowcallldquoorganicrdquoFarmersworkedwithnaturesavingseedsthatproducedthemost

productive plants and the best tasting fruits and vegetables and using naturalfertilizers (like animal manure) and pest control methods (like companionplanting)Inthedayswhenfarmsweresmallbeforemega-farmingcorporationsand factory farming of animals the land and livestock were more humanelytreatedNottosaythateverythingwasperfectthereweredroughtsandfaminesandsomepeoplearguewewerehealthierwhenweatethevarieddietsofhunter-gatherers who came before farmers Sustainable farming practices began todeteriorate worldwide at the time of the Industrial Revolution and whenEuropean colonizers replaced local sustainable agriculture with monocultureplantationsproducingproducts like rubber formanufacturers inEuropeLocalfarmerswho subsisted on the land becameworkerswho had to buy importedfoodsButeven then the foods thatwereavailable tobuy ifyoucouldaffordthemwerefreeofchemicaltoxins

DuringandafterWorldWarIIscientistsdevelopednewusesforpetroleum-basedproductssomeofwhichwereturnedintofertilizersandpesticidesItwaspresumed that the newly developed fertilizers and pesticides would increaseworld food production and endworld hunger However the so-called ldquoGreenRevolutionrdquoofthe1940sto60swasnotthesuccesspeoplehadhopeditwouldbeIfmorefoodcouldbeproducedwithfewerinsectsandotherpestswouldnrsquotthatbeagood thingWell if thatwasall thatwashappening itmightbebutthosepesticidespoisonedthegroundwaterandthelandandeveryonewhoatetheproductsofthatlandWiththeldquoGreenRevolutionrdquosustainableagricultureworldwidetookanother

hitFarmersgrowingfoodwereencouragedtoplantonesinglecropratherthanatraditional variety Since single-crop or monoculture farming leads to anincrease in insects that affect that crop (because of the decreased biodiversitywhich helps provide natural protection) more pesticides needed to be usedAgricultural workers began to suffer from exposure to these toxins andpesticide-resistant speciesoforganismsbegan todevelop faster thanpesticidescould bemade to dealwith them The ldquoGreenRevolutionrdquo actually destroyed

sustainablefarminginmanyofthepoorercountriesthathadbeenconvincedtotryitIn the 1970s scientists thought that the solution for world food problems

mightlieinmodifyingthegenesofthefoodplantsGenescouldbeimplantedsothat the new improved plantwould be resistant to pests or producemore peracrehavea longershelf lifeor lookmoreappetizingFarmingwasbecomingbig business and profits began to outweigh safety as a regulator of food-producing innovations Food companies (like Monsanto) hired their ownscientists to create genetically modified seeds which became patented andldquoownedrdquoby these companiesFarmerswhoused thepatented seedswere thennotallowedtosavetheirseedsEachyeartheywereobligatedtobuynewonesfromthelargecompanieswhoalsoproducedparticularfertilizersandpesticidesthatfarmersneededtousewiththeseedsThese new foods chemically fertilized and ldquopesticidedrdquo and possibly

geneticallymodifiedorirradiatedarewhatwenowcalltheldquoconventionalrdquofoodproductsonourgroceryshelves

MYTH2ORGANICSARENrsquoTANYHEALTHIERFORYOUTHANCONVENTIONALFOODSAfewyearsagoanarticlepublished inTheNewYorkTimesasked iforganicfood is more nutritious As someone with even a basic understanding ofconventionalvsorganicfarmingpracticeswillknowthatquestionmaynotbethe most important one to ask when considering whether or not to switch toconsumingorganically-grownfoodConventionalfoodsoftencontaintoxinsThenegativehealthimplicationsof

consuming pesticide residue on conventional produce have been extensivelydocumentedTheconsumptionoforganochlorinesfoundinpesticideshasbeenassociated with organ damage cancers immune deficiencies and hormoneimbalances in animals and humans who consume them When pregnant orlactating women consume the residues of organochlorine pollutants from thefertilizers and pesticides that are found on conventional foods it has healthimplications for their developing fetuses and breastfeeding infants Pesticidesand synthetic fertilizers used in conventional farming remain in the food andpollutetheenvironmententeringthewatersupplyandworkingtheirwayupthefoodchainBecauseourplanetisaclosedecosystemthereisnowhereonearththathasnotbeenaffectedbytheseharmfulchemicals

INCANADAORGANICFARMERSARENOTALLOWEDTOUSE

bullSyntheticpesticidesincludingfungicidesinsecticidesrodenticidesdefoliantsdesiccantsampwoodpreservativesbullSyntheticfertilizersbullMaterialsampproductsproducedfromgeneticengineeringbullSewagesludgebullSyntheticgrowthregulators(hormones)bullSyntheticveterinarydrugsincludingantibioticsampparasiticidesbullIrradiationbull Synthetic processing substances aids amp ingredients additions to foodincludingsulphatesnitratesampnitritesbull Equipment packaging materials amp storage containers bins that contain asyntheticfungicidepreservativeorfumigantbullGeneticallymodifiedorganisms(GMOs)(SourceCanadianOrganicGrowersndashcogca)

ThesafetyofGMOs (geneticallymodifiedorganisms) ishotlydebatedand thedangers are still not fully understood Many areas in North America havebannedtheirproductionandcountriesinEuropehavebannedtheirimportTodate Canada does not have a law that requires foods that have GMOs beidentified as such That means that unless you are buying organically grownvegetablesyoumaynotknowiftheyhavebeengeneticallymodified

Conventional farming requires that more and more of these lab-producedfertilizers and pesticides be produced Organically-grown foods on the otherhandarefertilizedwithcompostedlivestockmanureandorganicwastesPestsare controlled through biological control eg using biodegradable sprays orpheromone traps) or are mechanically removed (eg simple hand-picking orvacuuming)Thesetechniquesdonotadddangeroushuman-madechemicalstoourenvironmentTome this is reasonenough towalk rightpast theaislesofconventionally-grownproduceandtochooseorganically-grownproduceinstead

But letrsquos get back to the original debate about nutrients The article citesstudies that seem to indicate that organically-grown foods aremore nutritiousVariousldquoexpertsrdquogive theiropinionson thevalidityof thesestudiesandmostfeel that though thevariablesarehard tocontrol furtherstudieswillprobablysupportthecontentionthatorganicfoodsaremorenutritiousTheonlyldquoexpertrdquowhoquestionedthisinthearticleworksforanorganizationthatreceivesfundsfrom major chemical-producing companies like Monsanto It would besurprising if someonewhosework is fundedevenpartiallyby largechemicalcompanieswouldbeunbiasedinhisopinionsaboutorganicfoodsSomeenvironmentalbenefitsassociatedwithorganicfarmingwereasurprise

even to the organic farmers Who would have guessed that organic farmingwould produce equivalent yields to those of conventional farmingwhile usingsignificantly lessfossil fuel todosoConventionalmonoculturemega-farmingcausesdegradationofthetopsoilthatissupposedtosupplyplantswithmostoftheirnutrientswithorganic farming topsoil ispreservedOrganiccrops retainmore carbon in the soil reducing carbon dioxide in the atmosphere andconsequently reducing global warming Plants grown organically have beenshowntobelesslikelytobehurtbydroughtandfloodingtwophenomenathatglobal warming is known to cause As writer Barbara Kingsolver notes inAnimalVegetableMiraclefoodsraisedorganicallyhavehadtofighttheirownbattles with pests and have thus developed more antioxidants that becomeavailable to us when we eat them Antioxidants are important for preventingdiseasesinourbodieslikecancerWhileofficiallythejurymaystillbeoutaboutthenutritionalvalueoforganic

vs conventional it seems clear to me that the only really healthy choice forindividualsandtheplanetistochoosefoodgrownasldquoorganicallyrdquoaspossible

MYTH3ORGANICSARETOOEXPENSIVEThis is a trickyone toargueOrganicproducecanbeup to twice thepriceofconventionalproduceandifyoursquorefeelingstrappedforcashthisiscertainlyaconsiderationThereareavarietyofreasonsforpricetagsonorganicsbullOrganicfarming is more labor-intensive ndash when extra hands are needed on a farm to

producefoodthepriceoffoodnaturallygoesupOnefallIworkedonafarmonSaltSpringIslandoffthewestcoastofCanadawithanorganicstrawberryu-pickoperationThestrawberryseasonwasoverbythetimeIrsquodarrivedbuttherewasstilllotsofworktobedoneintheberrypatchOnceaweekeveryonelivingonthepropertywouldputinagoodmorningrsquosworkweedingandpruningthestrawberry field Itwasa job that seemed to take forever andwhat struckmewas the quantity of chemicals that conventional farmerswould need to put intheirfieldsinordertohavethesameeffectConventionally-grownstrawberriesare at the top of the Dirty Dozen list for highly sprayed produce and I cancertainlyseewhy

SAFETYINNUMBERSThe PLU (price look-up) code stickered on your fruit and veg can tell yousomethingimportantaboutitsoriginIfthefour-orfive-digitcodebeginswithaldquo9rdquoitrsquosorganicIfitstartswithanldquo8rdquoithasbeengeneticallymodified

IRRADIATIONLOOKSCANBEDECEIVINGAnother fairly recent agricultural treatment irradiation subjects foods to lowlevelsofradiationemittedfromanuclearsourcetodestroybacteriaandinsectsgivingfoodsalongershelflifeanddecreasingtheriskoftheircarryingdisease-causingpathogensPro-irradiationfolksarguethatirradiatedfoodsneedfewertoxic chemicals to preserve them during shipping and storage However thelong-termsafetyofeatingirradiatedfoodshasnotbeenestablishedTheWorldHealth Organization (WHO) and various government bodies in the US andCanadaclaimthatirradiatedfoodsarecompletelysafeandareasnutritiousasnon-irradiated food But food safety advocateswho have studied the researchuponwhich theWHO and others based their decision claim it is flawed andtheir research that painted this different darker picture of irradiation wasdisregardedThereisconcernthateatingirradiatedfoodscanaffectcellgrowthanddamage chromosomes and they alsomaynot be as nutrient-rich becausevitaminsandenzymes(andthefoodrsquosessentialldquolife-forcerdquo)hasbeendestroyedInadditionfoodsthatcansitontheshelveslongerlookingldquofreshrdquolosetheirvitamincontentdailyandthuswillbemuchlessnutritiousbythetimetheyareconsumed There is pressure in the US to remove the present requirement tolabel irradiatedfoodsbutvariousconsumerhealthorganizationsareresistingthischangeMoreinfogreenlivingnowcomcolumnirradiationhtm

EASYWAYSFOREVERYONETOEATLOCALbull Stock up on seasonal summer produce like peaches strawberries andtomatoes Preserve them by freezing canning or drying to enjoy themthroughouttheyearbullPrepare food at homemore often (ie avoid buying processed prepackagedproducts)ndashyourfoodwonrsquothavetotravelfromthefarmtotheprocessingplantbeforeithitsthegrocerystore

bullOrganics donrsquot benefit frommany of the food subsidies inCanada given toconventional farmers (this is something about which you could lobby your

politicians)orthesameeconomiesofscaleMostorganicfarmersaretoosmalltoqualifyfortheperksavailabletoconventionalfarmerswhocangrowenoughtosupplythelargesupermarketchainsbullConventional food canbe considered cheaperonly if youdonrsquot factor in thehealthcoststhatmayarisefromeatingitorthecosttosocietyfromgrowingorraisingit(iesoilerosionfloodinganddesertification)Althoughorganicsmayseemtobeexpensiveintheshorttermtheymayturn

out to be the least expensive and the healthiestway for us to put food on thetableinthelongrunIthinkthesolutiontoexpensiveorganicsliesinconvincinggovernmentsthatorganicfarmingneedssupportByprovidingorganicfarmerswithsufficientsubsidiesgovernmentscanensurethatorganicfarmerscouldselltheir produce more cheaply within the same realm of affordability as theconventionalstuff

IFYOUCOULDONLYPICKLOCALORORGANICWHATWOULDYOUCHOOSEThepeachstoryremindsmeofthechoicethatweoftenfaceaswebecomemoreaware of the environmental effects of burning fossil fuels Should I buy thatorganicpeach from5000kmawayor the lightly sprayedone thatwasgrownlocallyOrlivinginMontrealshouldIeatorganicberriesinJanuaryknowingthat they must have come from another hemisphere Eventually the answerswillhavetobenobutitisgoingtobereallyhardtoconvincethoseofuswhohavegrownupwithayear-roundsupplyofasparagusandbananasbull The relatively cheap prices for out-of-season foods originating from greatdistancesdonotreflecttheirtruecostThehiddencostsincludethosethateachcitizen will have to pay to cover the results of global warming after thedevastatingstormsor to transportwater toareasofdroughtcausedbyclimatechangebullSomefoodsareshippedthousandsofmilesforprocessingtotakeadvantageofcheaplaborPurchasinglocalhelpstosupportthelocaleconomyndashanotherpointwithwhich to lobbyyourpoliticians (On this note the less the food that youpurchaseisprocessedthelessitrsquoshadtotravelaroundAnothervoteforwholefoods) bullAlso often local farmers cannot produce enough to supply the largesupermarketchainsYourbestoption is to joinaCSA(CommunitySupportedAgriculture)program(seeCSAs)orshopatfarmersrsquomarketsbull Local small-scale farmers unlike large monoculture farmers will oftenproduce several different crops and someof thesemaynot be available in the

largersupermarketsincludingheritageorheirloomvarietiesbullEatinglocallycanbeafascinatingchallenge(readThe100-MileDiet)andtherewardsforyourhealth(freshlocalfoodsaremorenutritiouscontainingmorevitaminsanddigestiveenzymes)andthehealthoftheplanet(doingyourbittoslowglobalwarming)willgiveyouavirtuousglowOntheotherhandlocalhothousetomatoesgrowninthewintermayactually

have a larger carbon footprint than tomatoes grown in a sunny climate at thattimeoftheyearThefactorsarecomplexThenextsectionmaygiveyousomeideaoftheprosandconsandhelpyoumakeyourfood-buyingdecisions

PRODUCEPROSampCONS

ConventionalvegetablesgrownfarawayProsfarmersmayhaveusedlessfossilfuel-basedfertilizerthanlocalfarmersusedlocalsunnotheatedgreenhousesCons more fossil fuel used for transport soil is degraded ground watercontaminatedmaybe pickedunripe to ripen in containers affecting taste andvitamincontentcontainstoxicchemicals

Localconventionally-grownvegetablesPros less fossil fuels used for transport picked ripe ndash better taste and morenutritioussupportslocalfarmers

Cons sprayed with toxic pesticides ground water contaminated soil isdegraded

Localorganically-grownvegetablesProsnotoxinsorchemicalfertilizersusedlessfossilfuelsusedfortransportmaintains soil vitality picked ripe ndash better taste andmore nutritious supportslocalfarmersConsoftennotreadilyavailablehigherprice

OrganicvegetablesgrownfarawayProsnotoxinsorchemicalfertilizersmaintainssoilvitalityConsmorefossilfuelsusedfortransporthigherpricenotasfresh

ldquoLocalFoodPlusrdquovegetablesProsfewertoxinsandchemicalfertilizersusedmaintainssoilvitalitysupportslocal farmers increases availability of safer food less fossil fuels used fortransportConsnotcompletelyorganicmaybemoreexpensivethanconventional

COUNTINGYOURCARBONFOOTPRINTResearch indicates that 85ndash98 of CO2 emissions caused by conventionalfarming are due to the fossil fuel use at the farm processor and retailerTransportation to markets accounts for between 2ndash15 of those emissionsClearly it isacomplicatedphenomenonanddeterminingthecarbonfootprintmay be hard for you and me as the consumers Luckily CarbonCounted(carboncountedcom)anonprofitorganizationoffersatoolthatcompaniesandfarmerscanusetodeterminethecarbonfootprintoftheproductstheyrsquoresellingCarbonCountedadvocatesforbothbusinessesandconsumerstoaskforcarbonfootprintinformationandmakeeco-sensitivedecisionsaboutwhatwebuy

THEDIRTYDOZENampCLEANTHIRTEENTheUS-basednonprofitorganizationEnvironmentalWorkingGroup(ewgorg)has developed a list of common fruits and vegetables ranked according to theamountofpesticideresidueconsumedwhenyoueatthemPeacheswhichcarrythe heaviest load are given a ranking of ldquo100rdquo and onions which have thelowestloadaregivenaldquo1rdquoThelist(seebelow)wasbasedontestsbytheUSDepartmentofAgricultureandtheFoodandDrugAdministrationDIRTY DOZEN (produce that should be ldquoorganic prioritiesrdquo in order of

[though possible genetic-modification and irradiation isnrsquot accountedforfactoredin])

SOMEFARMERSDONrsquoTOPTFORORGANICDESIGNATIONFarmers who produce healthy food in an environmentally-sensitive way andchoose not to apply for organic certification may do this because of thecomplexityand financial costsof being certified Instead they relyon supportfrom local peoplewho know and respect their farming practices A farmer inOntariorsquosNiagara region fromwhomIgetmypeacheschooses tobeldquoalmostorganicrdquo Peaches are particularly susceptible to pests and conventionally-grownonesareoftensprayedoverandoverduringthegrowingseasonbutthisfarmer produces a crop of luscious fruit which he only sprays with pesticideoncewhenthetreesareinflowerbeforethepeacheshaveevenbeguntoformmakingthesepeachesasaferbetthanthoseinconventionalfarmsfromthesameareaSince there ismoredemand forhealthysustainable food thancanbe filledbycertifiedorganicfarmersitrsquosimportantthatweknowwhereonthescaleofsafeandenvironmentally-sensitiveournon-certifiedfoodfallsRecognizingthistheOntario organization Local Food Plus has begun certifying green-friendlyfarmers who are trying to be ecologically aware but may not yet qualify fororganic certification Their website localfla vourplusca offers lists of thesefarmersandtheirproductsFoodswiththiscertificationarebeginningtoappearingroceryandrestaurantchainsinthearea

CHAPTER5

YOURPANTRYEssentialIngredients

For me therersquos something really satisfying about a well-stocked pantry ItallowsformorecreativityinmykitchenandvarietyinmydietInthischapterIidentifywhatIconsider tobetheessentialsofawhole-foodskitchenKeepingthesethingsonhandshouldmakepreparationoftherecipesinthisbookasnap(seechaptersixforinformationonwheretopurchasepantryessentials)

VEGETABLESA vegetable is any edible part of a plant ndash stems roots tubers buds bulbsimmature or mature flowers berries seeds and leaves This can technicallyincludefruitsgrainsandlegumeshoweverincommonusagewerefertothemseparatelybecauseoftheiruniquenutritionalpropertiesInadditiontoprovidingaplethoraofvitaminsandmineralsnecessaryforour

continued health vegetables are an excellent source of fiber which absorbswaterandprovidesthebulkthatweneedfordigestionaswellascarbohydrates(egpotatoesandsweetpotatoes)Alliumgenusgarlicgreenonions leeksonionsalsochivesgarlicscapes

shallots wild leeks ndash this veg group is highly nutritious offering a savorydimension to any dish and some have been shown to lower blood pressureimprovecirculationandincreaseabsorptionofvitaminsandminerals

Be sure tobuygarlic that is firmDonrsquotbuygarlic thathas sproutedbecausewhen itrsquos that old it becomes hard to digest I never recommend purchasingprepared garlic (peeled cloves stored in oil or water or made into a paste)becauseitquicklylosesitsvitalityandnevertastesasgood

Brassica genus (aka crucifers) broccoli Brussels sprouts cabbagecauliflower collard greens kale also broccoflower (Romanesco) Rapini ndashknown for being high in calcium vitamin C folic acid riboflavin and ironsomearehighinpotassiumandzincAsiangreens(alsocrucifers)bokchoyChinesebroccoli(gailan)mustard

greensndashalsooffermicronutrientsandvarietyforaWesterndietLettuces green leaf mizuna red leaf Romaine ndash excellent sources of

vitaminsAandCfolatemanganeseampchromiumverygoodsourceofdietaryfibervitaminsB1andB2potassiummolybdenumironandphosphorous

GreensmustbestoredinasealedcontainerorplasticbaginthefridgetokeepthemfromwiltingAndbesuretonotstorethemwetortheyrsquollgetslimyndashfast

DeepgreensspinachSwisschardndash tend tobehigh in ironvitaminAandchlorophyll (Spinach has lots of calcium but also oxalic acid which blockscalciumabsorptionndashifsteamedcalciumwillbemoreavailable)Mushroomscremini (brown) oysterPortobello shiitakewhitebuttonndashphyto-nutrients in

mushroomshavebeenfoundtohavecancerfightingpropertiesNightshades bell peppers chili peppers eggplant potatoes tomatoes ndash

proventolowerriskofsomecancers(protectingagainstfreeradicals)promotelung health and reduce risk of cardiovascular disease some contain phyto-nutrients which have antioxidant activity (This group is avoided in themacrobioticdietandcanbeaggravatingforsomepeopleparticularlythosewith

arthritis)Root vegetables amp tubers beets carrots celery root Jerusalem artichoke

(sunchoke)parsniprutabagaturnipandsweetpotatoesyamsndashhighinvitaminsand minerals are mostly complex carbohydrates so they provide energy andmakeusfeelfullandgroundedShootsampstemsartichokesasparagusceleryfennelbulbndashhighinvitamins

andmineralsbutwithfarfewercaloriesthanrootsamptubersSeavegetables(akaseaweedmacroalgae)agar-agararamedulsehijiki

kelpkombu nori wakame ndash help to regulate blood cholesterol and removeheavymetalsandradioactiveelementsfrombodyhighinproteinandvitaminsA C E B1 B2 B6 B12 contain more minerals than any other food Addsoaked arame to salads andAsian-seasoned noodle dishes shake dulse flakesintosaladsandsoupsaddwakametomisosoupandcooklegumeswithapieceofkombutoboostmineralcontentandeasedigestionMicroalgae chlorella spirulina ndash high in protein vitamins minerals and

nucleicacidsThesedeepgreenpowdersareamazinglygoodforuscontainingawholegamutofnutrientsChlorellaandspirulinaarebetter sourcesofproteinbeta-caroteneandnucleicacidsthananyotherfoodWhenitcomestofreshproducestrivetodoasEuropeansdobuyonlyenoughproduce for the next couple of days (with the exceptions of root vegetableswhichcanbestoredforlongerinthepantryandfreshspinachwhichmaybestoredinthefridgeforuptoaweek)

FRUITApples bananas berries (blueberries cranberries raspberries strawberries)citrus (grapefruit lemons limes oranges) dates figs grapes kiwi mangomelons (cantaloupe honeydew muskmelon watermelon) papaya pearpineapple stone fruit (apricots cherries nectarines peaches plums) also tryAsianpearskumquatslycheespomelosstarfruit

Fruitisgenerallydefinedasthepartofaplantthatcontainsthepitorseed(s)surroundedinsoftfleshWhenwethinkoffruititrsquosusuallythesweetonesthatcometomindso thatrsquos thekindIrsquomtalkingabouthereFruitoffersusnaturalsugar for immediate energy and lots of fiber They are sources of all themicronutrients that support our health The pectin grabs toxins like lead andmercuryandushers themoutof thebodyThepigment inapplesberriesandother fruits contains flavanoids which have been found to help prevent heartdisease Natural fructose is great for stabilizing blood sugar levels Themanganeseandthiamin(vitaminB1)contentisgreatforenergyproductionandantioxidant defense Pineapple especially has potential anti-inflammatory anddigestivebenefitsbelieve itornotanti-tumorcompoundshavebeen found inpineapple stems Eating fruit is better for your eyes than eating carrots itprotectsagainstmaculardegenerationandcanalsohelppreventkidneystonesEatinggrapefruitcan loweryourcholesterolandboostyour liverenzymes thatclearoutcarcinogens

Rawwhole-foodsingredientsaremuchcheaperthanprocessedfoodBuyinginbulk also reduces your grocery bill making organics more affordable Itrsquostemptingtocutcostsbyonlypurchasingafewingredientsatatimebutvarietyiskeybecauserepetitioncanbeboringandeverybeangrainorvegetablehasdifferentmicronutrients

SECRETFRUITWe often think of avocado cucumber squash (both winter and summervarieties)andtomatoasvegetablesbuttheyrsquoretechnicallyfruit

GRAINSNon-glutinous (or very low gluten) amaranth buckwheat (and kasha)corncornmealmilletoatsquinoaricealsoteffGlutinous barley kamut spelt also bulgur ryewheat (Couscous is not a

grainitrsquosatypeofpastaandcanbemadefromwheatorspelt)With all the craziness in recent years over lowno-carb diets I worry that

grains (and Irsquom talkingwhole grains here) arenrsquot getting the recognition theydeserveGrainsaregrasses thathave their fruit and seedcombined ina singleentity(Buckwheatamaranthandquinoaareconsideredgrainsbecauseweusetheminmuchthesamewaybuttheyarenotactuallygrasses)

WhenitcomestograinsIfindthatorganicbrandsarenotmuchmoreexpensivethantheirconventionally-growncounterparts

Whole grains (those that still have all their parts intact ndash bran germ andendosperm)providecomplexcarbohydratesthathelptobalanceourbloodsugarEating grains and legumes together provides you with all the major nutrientgroupsfatproteincarbohydratesfibervitaminsandminerals

WHEATTheworldrsquosmost popular carbohydrate cropwheat is grown in almost everycountry(andintheUSinalmosteverystate)Andthoughitissaidtobehelpfulforarangeofstressandmentalhealthsystemsaswellasnurturingtheheartandbeinggoodforthemusculatureitrsquosoneofthemostcommonfoodallergensndashbutbecauseitrsquosnowsocommonlyusedalotofushavebecomeintoleranttoit(signsofwheatintolerancemayincludeanxietyeczemaandotherskinrashesanddigestiveissuessuchasgasbloatingandloosestools)Manyfolksaroundtheworldeatwhite-flour(unbleachedall-purposeflour)productswhichshouldreallybeconsideredanon-foodndashwhiteflourmaymakesomeofthebestbakedgoodsbutrefinedofitsbranandgermitrsquoslostmostofitsnutrients(evenifitrsquosbeenldquoenrichedrdquo)Tryomittingwheat (this includesbulgurandcouscous) fromyourdiet for twoweeksandseehowyou feelDuring this timebakedgoodsandpastascanbederived from other grain sources like rice or kamut and be sure to checkproductlabels(includingyourbottleofsoysauce)Afterthisperiodgraduallyaddwheatproductsbackintoyourdietandseeifyoufeeladifferencendashyoumayfindyouwererelievedofcertainhealthailments

FloursamppastasI advocateeatingwholegrainsover flourproducts likebakedgoodsandpastabecause whole unrefined foods have a greater energy value and donrsquot slowdownourdigestivesystemasmuchIdohoweverenjoybakingandpastacanbefuntocooksotheydomakeanappearanceinmydietafewtimesaweekWhilewheatflour is themostwidelyavailable tryusingdifferentwhole-grainfloursorpastasndashspeltkamutryeandbarleyflourscontainglutenbuckwheathempcorn chickpeamilletoatpotatopumpkin seedquinoa rice soy andtapioca flours donrsquot Check package labels to ensure there are no eggs in theingredients

LEGUMESAdzuki(aduki)beanslentilssplitpeasandwhitebeansaresaidtobeeasiesttodigestBlackbeanschickpeas(garbanzobeans)kidneybeansandsoybeansarethe

most popular legumes in Western diets and theyrsquore also super-nutritiousSoybeans (including tofu) tend to be difficult to digest unless theyrsquove beenfermentedintotempehormisoSoyproductscanbeconvenientandworkwellinmany kinds of dishes andTetra Pak soymilk or silken tofu typically has ashelflifeofoneyear(untilopenedofcourse)Legumes(beansandlentils)growinpodsonvinesTheynourishourkidneys

and adrenal glands their isoflavones protect against heart disease and cancerSincetheyareslowlydigestedtheyrsquoregreatfordiabeticsLegumeshavelotsofmicronutrients and provide essential amino acids from which to build newproteinsndash theycontainabout17ndash25protein (variable)with theexceptionofsoybeanswhichareabout38(variable)Eatbeansandlentilsinsproutedformorcooked(athomeorfromacan)ndashtheyrsquoremorenutritiouswhenyoucookrsquoemfromdriedform

NUTSampSEEDSNuts almonds cashews peanuts (actually a legume since they grow in podsunderground but they havemany nut traits) pecans pine nuts walnuts alsopistachiosbutuseinmoderation(saidtobeoneofthemoldiervarieties)

Ifyoubuynutbutterinaplasticcontainerbesuretotransferit toaglassjarwhen you get home Plastic is volatile in the presence of oil meaning theplasticrsquoschemicalswillmixinwiththenutbutterrsquosoil

SeedsflaxpoppypumpkinsesamesunflowerRawnutsandseedsaregoodsourcesofEFAs (essential fattyacids)andproteinalmondsandsesameseedsare especially good sources of calcium Organic seeds are fairly economical

choose organic peanuts over conventional ones which are grown with lots ofchemicalsTokeepnutsandseedsfromgoingrancid(becauseoftheirhighfatcontent)theyrsquorebeststoredinairtightcontainersinthefridgeorfreezerseedsaretastywhentoastedinapanonyourstovetop

CoconutoilcanalsobeusedforbakingItissolidatroomtemperature(likebutter)andcontainsabout62medium-chainfattyacidsincludingthehealthyfats like lauric acid caprylic acid and capric acid which metabolize moreeasily thanother saturatedorunsaturated fatty acidsThis iswhy coconut oilhas thereputationofbeinga fat thatweburneasilyButonlyusecoconutoiloccasionallybecauseofitshighersaturatedfatcontent

OILSOilsbringouttheflavorsinfoodbuttheyarealsoimportantforotherreasonsThe EFAs in ldquohealthyrdquo cold-pressed oils nourish our cell membranes areimportantforsupportingbrainandimmunesystemfunctionsandmaintaintheirflavoraromaandnutritionalvalueOlivepeanutandsunfloweroilsareamongthe healthy cold-pressed varieties and olive oil is best in terms of matchinghealthbenefitsandcostbutitsflavoristoostrongformostbakinganditburnsat350degF(180degC)souseanothervegetableoillikesunflowercanola(ifitrsquosnon-GM)orsafflowerforbaking

CONDIMENTSSPREADSampSEASONINGSSea salt and tamari or shoyu (naturally brewed soy sauces) are good forflavoringAlso sun-dried sea salt contains essential and traceminerals and isnecessary tomaintain thefluidandacid-alkalinebalance in thebodyWeonlyneedfrac12tspadaybutmostpeopleconsume7timesthatamountHerbsspicesandseaveggiesarealsoexcellentseasoningsandsalt-replacementsHerbs basil coriander dill marjoram mint oregano parsley rosemary

thyme

Besuretobuyorganicherbsandspicesasmanyconventionaloneshavebeenirradiated

Spices allspice anise blackpepper cardamom cayennepepper cinnamonchili powder cloves cumin fennel seeds nutmeg paprika turmeric freshgingerroot(canbestoredinthefreezerforeasygrating)Nutritionalyeast(impartsaldquocheesyrdquoorsavoryseasoningforsoupssalads

andpopcorn

Foressentialsweetenersandbakingingredientsseechapterten

WATEROurbodiesjustliketheeartharemadeupofabout70waterandweneedtoreplenish this fluid regularly (2ndash4 Lday) to keep everything functioning as itshould Water supports our metabolic processes and transports nutrients andmineralstowhereweneedthemItaidsintheremovaloftoxinsandwastebothonacellularlevelandintheeliminatoryprocessAccordingtomanyhealthadvocatesNorthAmericantapwaterstillcontains

non-healthsupportingbacteriachlorineandfluoridethereforeitrsquosbeneficialtohave a water filtration system While itrsquos often true that the more expensivefilters removemore contaminants it doesnrsquotmean thatwe need to invest in asystemthatcostsmorethanamonthrsquosrentIuseasolidblockactivatedcarbonfilter but you should do your own research and make your own decision onwhich filtration system is best for you according to your lifestyle financialsituationgeographyandwatersource(iemunicipalsystemorgroundsource)IfyoursquoreusingaBritapitcherorsimilarsystemitrsquosbesttokeepitinthefridgeso that bacteria have less of a chance to breed amongst the filterrsquos carbongranules(Butitrsquosalessthanidealsystemasyoudonrsquotwanttobedrinkingcoldwater)CheckoutWaterFilterComparisonsnetformoreinformation

STORAGEBuydrygoods inbulkwheneveryoucan to reducepackagingand thedent inyourwalletIdeallybringyourowncontainerstothefoodco-oporhealthfoodstores to stockupotherwise be sure todecant your suppliesonce youarrivehome (ie transfer fromplastic bags into sealable jars keeping supplies freshandpest-free)Reuseanyglassjarsonhand(Iusebabyfoodjars)becreativeandremembertorotatethecontentsofyourjarssothattheolderstuffdoesnrsquotsitatthebottom

CHAPTER6

WHERETOSHOPNavigatingFoodCo-opsFarmersrsquoMarketsamp

YourLocalGroceryStore

Many of the ingredients called for in this book can be found at the nearestsupermarketespeciallyifyouliveinanurbanareaAsorganicfoodhasbecomemorepopularthereareoftenafewaislesdevotedtoldquonaturalrdquoproductsinmajorchainstoresSuretherersquosalottobesaidforeasyshoppingquicklygettingeverythingyou

needso thatyouhavemore time forcooking (and the restofyour life)but itmay be worth checking out smaller independent food coops or health foodstores tosupportndash theyoftenhave thewhole-foods ingredientsyoursquore lookingforandabetterrelationshipwithlocaldistributorsApartfromyourlocalgrocersorhealthfoodstoreshereareafewadditional

foodvenuestohelpyoukeepyourpantryandfridgewell-stockedwithfreshandhealthyfood

FOODCO-OPSFoodco-opsareownedby theworkers andor thecustomerswho shop thereThey can be set up like a small retail grocery store or a buying club and aregenerally committed to educating their members about healthy eatingenvironmentalsensitivityandsupportinglocalfarmersIf you live in the United States yoursquore lucky to have the Coop Directory

Service(coopdirectoryorg)orLocalHarvestorg(localharvestorgfoodcoops)to help you find a natural foods co-op near youTherersquos also theCooperativeGrocerrsquos Food Co-op Directory (cooperativegrocercoopcoops) that mayprovidesomelocallistingsI love Karma Co-op in Torontorsquos Annex neighborhood (karmacooporg)

Even now that Irsquom living inMontreal I maintain an outof-townmembershipbecause I appreciateKarmarsquos focuson food issuesandeducationMostof theproducts in the store have color-coded labels ndash green for organic brown forconventional(andifproductsareldquolow-sprayrdquoorgrownonafarmtransitioningtoorganic thatrsquos stated too)ndash andaremarkedwith theprovinceor countryoforiginTherersquosachalkboardintheproducesectiontoutingthenumberoflocalitemsavailablethatdayandtherersquosalwaysafriendlycommunityvibegoingonin the storeOh and I canrsquot forget tomention thatwith the relativelymodestmarkuptheirproductsarereasonablypricedKarma isamember-ownedco-opandasks itsmembers toworkacoupleof

hoursamonth(thesefolksareldquoworkingmembersrdquo)Ifmemberschoosenottoclockanyhourstheypayamonthlyorper-shopfeeontopofthepricetagcostI know of other co-ops like the impressively huge Park Slope Co-op in

BrooklynNewYork(foodcoopcom)thatonlyacceptsworkingmembersOtherco-opsliketheBigCarrotinToronto(thebigcarrotca)areworker-ownedandtherefore committed to the philosophy of their organization and anyone canshopthere

FARMERSrsquoMARKETSI love co-ops but get a romantic feeling about farmersrsquo markets ndash therersquossomethingabout thecombinationofenthusiastic shopperswith theunbleachedclothbagsthelushfreshproduceandthefriendlyfarmersthatmakethemgreatplacesforfirstdatesTherearesomefarmersrsquomarketsthatareopendailyandothers that are open one day a week some are indoors some outdoorsdependingonthesizelocationandtimeofyearandmostareopenfromApriltoNovemberifnotyear-round

READING(ANDACTUALLYUNDERSTANDING)LABELSThereisalotoffoodjargonusedinmarketingthesedaysndashyoumightseeldquomadewithWhole Grainsrdquo on a box of Lucky Charms cereal and think Somethingabout that is not righthellip So letrsquos try and clear up any confusion about thefollowingtermsConventionala termmostoftenusedbypeoplewhowant todifferentiatebetweenorganicandnon-organicfoodldquoConventionalrdquofoodrefersto the ldquoregularrdquo produce or food that is not labeled organic and which isproduced under current federal agricultural standards that still allowldquoconventionalrdquo food-producing practices like the use of synthetic pesticidesherbicidesinsecticidesirradiationandfactoryfarmingGMGE foods Genetically modified organisms (GMOs) and geneticallyengineered(GE)foodarehottopicsnowtherersquosabattlebetweenbigbusinessandconsumergroupsaboutwhethergeneticallyalteredfoodsshouldbelabeledassuchThebenefitsofgeneticallyalteringseedsandlivingorganisms(ieyourfood) have not yet been proven to outweigh the still unknown risksAswellwith the advent of GMGE crops (like tomatoes that can survive weeks ofshipping and storage) many local native varieties of produce legumes andgrains are no longer available because they could not compete in themarketplace Canadian and US laws do not require the labeling of GMGEfoods Conventionally-grown foods that are currently said to be geneticallyengineered include canola corn potatoes soy and tomatoes ndash so itrsquos a goodidea to get these foods in organic form thereby supporting your health andagriculturaldiversityLocalSomepeopledefine local foodas thatwhich isproducednomore than

160km(100mi)fromtheplacewhereyoubuyitSomepeopledefinelocalbycountry provincestate or bioregion I define local as a relative term I enjoyfresh strawberries from a nearby farm in the summer (and stock them in myfreezer to enjoy them in thewinter) thereby avoiding those grown 4000 km(2485mi)awayFoodbeginstodecreaseinnutritionalvaluefromthemomentitrsquosharvestedsofoodthatisclosesttowhereyoulivewilllikelyhavemoretooffer you than food thatrsquos logged more kilometers than you did on your lastvacationNaturalWhenIthinkofldquonaturalrdquoIthinkofthewayafoodexistsinnaturendashor pretty close to it Is an organically-grown apple natural Yup Is a jar ofapplesaucenaturalSure if it doesnrsquot containpreservatives simulated flavorsor sweeteners Is an apple ldquodrinkrdquo with just ldquo25 real juicerdquo natural NopeReadtheingredientlistskeepinginmindthatldquonaturalrdquoisnotaregulatedtermsoanyproducerormarketercanuseitOrganicTheUSDArsquosAlternativeFarmingSystemsInformationCenterwebsitestatesldquoOrganicagricultureisanecologicalproductionmanagementsystemthatpromotes and enhances biodiversity biological cycles and soil biologicalactivityrdquo and ldquothe principal guidelines for organic production are to usematerials and practices that enhance the ecological balance of natural systemsand that integrate the parts of the farming system into an ecological wholerdquo(nalusdagovafsicpubsofpofpshtml) There are a number of third-partyorganic certification bodies including the US Department of AgricultureQuality Assurance International and the Organic Crop ImprovementAssociation which set standards for what it means to farm or purchaseldquoorganicrdquoallbodiesagreethatfoodsgrownwiththeuseofpesticidessyntheticfertilizers GM-seeds antibiotics growth hormones and irradiation cannot beconsidered ldquoorganicrdquo If the label says ldquoorganicrdquo look for the logo of thecertifyingbodyRefinedProcessed foodsAs soon as awhole food begins to be processed itstarts to lose its nutrients and our bodies donrsquot assimilate it as well Refinedfoods can seem easier to eat ndash Irsquom sure you could eatmore slices of awhiteItalianloafinamealthananequalvolumeofsproutedorsteamedwheatberriesndashbutitwouldbetothedetrimentofyourhealthAlsoprocessedfoodscanalsogoldquooffrdquofasterhencethecommonadditionofpreservativesWholefoodsThereare twowaysto lookatldquowholefoodsrdquoTherersquos thewholefood itself (like grains of brown rice) and then therersquos stuffmadewith them(likecookiesmadewithbrownriceflour)ndashsimplyIdefinewholefoodsasthe

oppositeofoverlyprocessedrefinedfoods

To find the farmersrsquo markets in your area Google ldquofarmersrsquo marketsrdquo andyourcityregionprovinceorstateIntheUStherehasbeenalargegrowthinfarmersrsquo markets since the Farmer-to-Consumer Direct Marketing Act waspassed in 1976 ndash there are now over 3500 farmersrsquo markets in America asmentionedaboveLocalHarvestisagoodresourcetofindamarketinyourareaAnd if you live in Canada check out the listings for Alberta ndash

albertamarketscom British Columbia ndash bcfarmersmarketorg Nova Scotia ndashnsfarmersmarketsca or Ontario ndash farmersmarketsontariocom or search thersquonetforotherfarmersrsquomarketsinyourneckofthewoodsOneofthefarmersrsquomarketsIfrequentinTorontoislocatedinDufferinGrove

CommunityParkItisopenonceaweekyear-roundinwintertheyoperateoutof an ice-rink houseThemarket also hosts tasting fairs and other fun eventsTheyhavea superwebsite (dufferinparkcamarket) thatprovides amapof allthe farms that sell at the market describes each farm what it produces andprovidesitscontactinformationandlistslecturesonsustainableagricultureandnewsarticlesrelatingtotheirgoalldquotocreatedirectlinksbetweentheproducersand consumers of local organic foodrdquo Vendors must sign an agreement thatstipulatesnoGMOsareallowedinanycookedfoodnomorethan30oftheirproducecanbegrownoff-farmandgrowershavepriorityovernon-growers iftwofarmersaresellingthesameproduct

CSAS

Community Supported Agriculture is often simply known as ldquofood boxrdquoprogramsinwhichagroupofconsumerspayalocalfarmer(orgroupoflocalfarmers)foraportionoftheharvestandbecomeinasenseapartnerinthefarmEveryweekthefarmerwillbringboxesoffreshlyharvestedgoods to the CSA members at an agreed pick-up point The most popularprograms run from thespring to the fall therearealso farms thatofferwinterbasketsonabi-weeklybasis

Irsquoll tell you flat out food grownby someone yoursquovemet tastes betterAndwhiletherersquosafuncommunityvibeatfarmersrsquomarketstherersquossomethingelsegoingonwithCSAsndashitrsquosacommitmentonthepartoftheconsumersaswellasthe farmers to showupweekafterweek Itrsquosnice tohave somethingyoucancounton

Whenbuyingorganic youmight have to adjust youraesthetic standards Justlikerealpeoplecomeinallshapesandsizescarrotsarenrsquotalwaysstraightandapplesarenrsquotalwaysshinyandscab-freewhichisnotnecessarilyanindicationthat somethingrsquos wrong with them You shouldnrsquot tolerate bruised mushy ormoldingproduceorsproutingonionsorgarlicbutless-than-perfectcoloringorshapeisjustpartofthefunoforganics

FOODSIBUYDoImakeeverythingfromscratchAreyoukiddingIcertainlytrytohavealifeoutof thekitchen(andawayfromthecomputer)Checkoutmyup-to-datelistofproductsandbrandsthatIuseathomeforyoutofindatyourlocalgroceror health food store if they donrsquot carry it kindly request that they dogetitripecom

CSA is a relatively new idea in North America The idea started in bothSwitzerlandandJapaninthe1960sandcametoNorthAmericainthe80sManysmallfarmershavefoundthatbecomingaCSAhasenabledthemtokeeptheirfarmeconomicallyviableinatimewhensmallfarmersareatriskofbankruptcyTodaymostCSAsare locatednearurbancenterswithcitydwellers joining

nearbyfarmerstoshareintherisksandbenefitsofgrowinghighqualityfoodsina way that doesnrsquot hurt the environment Most CSA farmers use organic orbiodynamicfarmingmethodssomeprovidearangeofproduceincludingbakedgoodsandfirewoodOtherswhoonlygrowasinglecropjoinotherfarmersintheirareatoprovidetherangeofvegetablesandotherproductsthatthememberswillneedyear-roundMembersofCSAsoftenmakeacommitmenttovisit thefarmforatourperhapsevenhelpingoutatharvesttimeEachCSAisdifferentsoitrsquosbesttodoyourresearchbeforejoiningone

VotewithyourdollarsWho says you have to buy whatever your local grocery or health food storeoffers youTheywant your business so tell rsquoemwhat youwantBe friendlypoliteandsensitivetotheirbusinessandyoumaybesurprisedbywhataletterorphonecallcandoThefollowingisaletterIrsquovedraftedtogivetolocalrestaurantscafeacutesgrocery

storesnatural foods storesfood co-opshair salons spas or wherever else youregularly spend your doughYou can customize the letter depending on yourparticularneedswantsandinterests

Tothefinefolksat_____________________(nameofestablishmentndashbetteryetthenameofthemostappropriatecontactperson)

Ithinkyour_____________________(typeofestablishment)isgreatIreallyenjoy

the food you serve (better yet be specific ndash is it the flavor presentationportion-sizeetc)theattentivehelpfulfriendlystaffthefastservicethefuncreativedeacutecorthecomfortableatmospherehowcloseyouaretomyhouseworkschooloranythingfromthelistbelowthattheyalreadydo

IdohoweverbelievethatIwouldbemoreinclinedtofrequentyoursuperestablishmentifyouofferedmorevegan(meat-egg-dairy-free)options(feelfreetoprovidespecificexamples)wheat-gluten-freeoptionsnaturally-sweetenedtreats(usingfruitmaplesyrupbrownricesyrupsteviaetcoverrefinedsugar)nondairymilk(andorsteviapowderinsteadofaspartame)forteaorcoffeemealspreparedwithlocallyandorganicallygrownfoods fairly traded coffee and teas and foods made with fairly traded chocolatesugarandspicescomplimentaryfilteredwater(insteadoftapwater)foodsheatedwithouttheuseofamicrowaveclothnapkinsorunbleachedpapernapkinsandunbleachedpaperproductsinthewashroomsmoreecologically-sensitivetake-outcontainersIf you can suggest local resources to help get them going (like Green Shift[greenshiftca]forbiodegradabletake-outcontainers)nowmightbethetimetodoso

Thanks so much for taking the time to consider my request(s) I wouldcertainlyappreciatehearingbackfromyouregardingthismatter

Warmly____________________________________(yournamehere)

CHAPTER7

YOURTOOLSEssentialKitchenEquipment

Nowyoursquovegroceryshoppedyour littleheartoutbutwhatgoodareall thoseingredientsifyouhavenothingtopreparethemwithWhen choosing kitchen tools avoid usingmaterials thatmay release toxins

intothefoodyoursquorepreparingGlassandenamelarethesafestoptionsandareconsidered non-reactive as are bamboo wood earthenware and ceramiccookware (Some ceramic glazes however contain lead most ceramics arefood-safe but itrsquos worth checking if yoursquore using something that is old ormanufacturedabroad)Cookwaremadeofsiliconeahuman-madeblendofsandandoxygen(asopposedtoaplastic)isalsoconsideredinertTherearesomematerials(likealuminumandplastic) thataremorereactive

andtherearesomefoods(likefatsandacidicfoods)thataremorereactiveFoodismore likely to exchange ionswith the surrounding cookwarewhen itrsquos hotratherthancoldndashthetrickistokeepthemostreactivefoodsandmaterialsawayfrom one another to keep your food as contaminant-free as possible In shortdonrsquot store hot peanut sauce in a plastic container and donrsquot make spaghettisauceinanaluminumsaucepanRemember the more flexible plastic is the more reactive it is So plastic

wrapforexampleismorereactivethanahardplasticmeasuringcupIfyouuseamicrowavewhichIdonrsquotrecommendneveruseplasticndashevenif itsays itrsquosmicrowavesafendashbecausetheplasticionscombinewiththefoodyoursquoreheating(Microwaves are also said to decrease the ldquolife-forcerdquo or energetic value offoodnot tomentionthefact that theyhavenrsquotbeenaroundforanyonersquosentirelifespansowecanrsquotreallysaywhatthelong-termeffectsmightbe)Ifyoulikemost of us own plastic or aluminum cookware donrsquot let it keep you fromcookingjustupgradeyourequipmentwhenyoucanstartingwiththeitemsyouusemost

KNIVESWhatisakitchenwithoutgoodknivesInthelongrunitrsquosworthittoinvestingood-qualityknivesCuttingonionswithaflimsysteakknifeisnotgoingtocutitndashliterallyTheessentialsareaparingknifeatleastonegoodchoppingknife(also known as a chefrsquos knife) a long serrated-edged bread knife and asmallerserratedknifefortomatoesLookforproductswithahandlethatfeelsgoodinyourhandandhasitsbladerunningrightthroughthehandlePricesandbrandsvarysogotoafewkitchenstoresandaskthesalespersontoshowyoutheselection

SHARPENTHOSEKNIVESHaveyourknivessharpenedregularlyasforcingadullknifeonfoodcanbefarmoredangerousthanusingasharpknifeForbestresultssharpenthembeforeeach use (home sharpening applies only to non-serrated knives)My chef palDanexplainsyouwantyourknifetobesharpandhaveastraightedgeUsingawhetstoneorsharpeningstoneoccasionally(aboutonceaweek)willkeepyourknifesharpandusingahandheldsteelsharpenermoreoften(perhapsdaily)willhelpkeeptheedgestraightYoumightalsouseacheapmediumgritsharpeningstone I prefer the ceramic ones but they can be pricey Most stones arerectangularwitharoughsideforgrindingandafinesideforfinishingLaythestone on a towel so it doesnrsquot slip and stroke the knife a few times along theentirelengthofthebladeatabout15degreesRepeatontheothersideSplashthestonewithwatertokeepitlubricatedandcoolandkeepgoingtillitrsquossharpThesteelsharpenershouldbeaveryfinegritRunitalongtheknifebladeafewtimes at a 15-degree angle Always give the same treatment to both sides toavoidtheedgerollingoverXenoestrogens human-made compounds found within many pesticides fuelsplasticsdetergentsandprescriptiondrugsareabletoimitateestrogeninourbodiesandcancontributetoanexcessofestrogenToomuchestrogencanbeafactor in a number of hormone-related health problems including irregularmenstrualcyclesendometriosismentalhealthissues(suchasdepression)andcancersofthebreastcervixuterusorprostateAvoidcookingwithplasticbyusingglasswoodceramicstainlesssteelandsilicontoolsinsteadAlsoitrsquoshandytohaveapairofkitchenscissorsforsnippingfreshherbsor

otherfooditems

CUTTINGBOARDSA large unfinishedwooden cutting board is essential for preparing food ifyoursquorepurchasinganewonebesuretotreatitwithalightcoatingofoliveoilormineraloilbeforeusing(sometimesyoucanpurchaseonesthathavebeenpre-treatedbutmakesureyouknowwhatitrsquospre-treatedwith if thelabeldoesnrsquotsayyoursquorebetteroffwithanuntreatedboard)Keepasecondcuttingboardonhandtobeusedexclusivelyforfruitandother

non-pungentitemsndashtherersquosnothingworsethanslicingupamangoonlytohaveit taste vaguely of onion To cleanse an oniony (or garlicky) smelling boardscrubitwithabaking-soda-and-waterpastebeforewashinginhotsoapywater(repeatifnecessary)anddryimmediatelyWhenwashingawoodenboardavoidlettingitsitinwaterasitmaycrack

PEELERSGRATERSSPIRALIZERSZESTERSMANDOLINESPRESSESGRINDERSampREEMERSI like to use a fruit andvegetablepeelerwith a goodhandleTherersquos a lot ofnutritionalvalue(fibervitaminsminerals)intheskinoffruitorvegsoIkeeppeelingtoaminimumforadesiredtexture(likesmoothmashedpotatoes)oriftheproduceisnrsquotorganic

Box graters are convenient for preparing many kinds of vegetables InadditionIhighlyrecommendusingaspiralizerndashamini-appliancethatcreateslong fine strands of veg such as beets zucchini and daikon ndash for elegantadditionstoanycookeddishorsaladIf you like thinly slicing produce or chopping it into matchsticks I

recommend a mandoline which is a super-sharp slicing tool (watch thosefingers)withvariousattachmentsfordifferentcutsYoumaybeabletofindalessexpensivebrandsuchasBenrinnerinChinatownorkitchenshopsFor zesting or fine grating a rasp is an excellent tool I recommend the

MicroplanebrandbecauseIfindtheirproductsarebestforthesetasksandwithmyMicroplaneIneverbotherusingagarlicpressthoughIhearZylissmakesagoodoneIownanicewoodenPeugeotpeppermillwhichhasalwaysservedmewellAnd my handheld citrus reemer gets daily action when I make my Good

MorningElixir

MEASURINGCUPSampSPOONSSomeofthebestchefsrarelymeasuretheiringredientsbutIrsquomanadvocateofprecision in thekitchenIkeepacouplesetsofstainlesssteel (ienon-flimsy)measuringspoonsonhandOneofthesetshaswidermouthswhiletheotherhasnarrowermouthsforextractingspicesfromsmalljarsforexampleWhenitcomestomeasuringcupsnoteveryoneisawarethattherearedrymeasuresandwetmeasuresAdrymeasuringcupallowsyoutotakeaheapingscoopofdryingredient(suchasflour)andthenscrapealongthetopwiththebackofaknifeto get a level accuratemeasure ndash no shaking off excess ingredients requiredwhichwouldcompress the ingredientandgive itan inaccuratereadingAgainstainlesssteelispreferredandchoosecupswithflatbottoms(sotheyrsquollstandontheir own) and avoid oneswith heavy handles thatmight cause the cup to tipover

ForliquidmeasuringcupsIpreferusinga2-cupPyrexandoccasionallyusea1-cupor4-cupmeasurendashdonrsquotforgettoreadthemeasurementateyelevel

MIXINGBOWLSMy mum has an old set of English-made mustard-colored T G GreenGripstandceramicbowlswhichI lovetouseIalsohaveadecentsetofglassbowlsthatsuitmefineIusewoodenbowlsforservingsaladthoughsomefolksalso enjoy using them for baking Stainless steel can be useful for a clumsycookandofcourseavoidplasticbowls(alsobecausetheygetused-lookingsofast)

POTSampPANSOne ofmymost valued possessions ismyheavy-bottomed souppotndash itrsquos a5frac12-qt (5frac14-L) round Dutch oven made of enamel-coated cast iron from theFrenchcompanyLeCreuset(thisisquiteaninvestmentIgotmineforagiftbutifyoursquoreluckyyoursquollfindoneonsaleoratadiscountstore)Therunner-uptoaheavy-bottomed soup pot is a stainless steel soup pot made with a thickreinforcedbottomItisalsoidealtohaveaselectionofsaucepansinvaryingsizesforsteaming

vegetables making sauces cooking grains and legumes and boiling pasta(havingat leasta1-2-and3-qtLsaucepan ishandy)Theyshouldhave lidsthat fit and itrsquos good to have a pot that comes with one or more stackingsteamerbaskets

CAROLINErsquoSTRICKFORSTEAMINGGRAINSampVEGINONEGOPut a pot of grainswithwater on the stove to cookAbout 15minutes beforetheyrsquoredone(ifyoursquorecookingquinoa thatrsquosalmostrightawayandifyoursquorecookingmilletorrice itrsquosabouthalfwaythroughthecookingtime)placethesteamer basket full of veggies in between the pot and the lid The vegwill begentlysteamedbythegrain-cookingwaterandanymineralsreleasedfromthevegwilldripdownintothegrainsTa-daMorenutrientsforyourpreciousbodWhile castiron is onlymoderately reactive it is not appropriate for cookingsoupsoracidicfoodsliketomatosauceCastironcookwarehasbeentoutedashaving the health benefit of enriching foods with iron though many healthprofessionalsagreethatourbodiesdonotabsorbthisformofironeasily

SKILLETS(FRYINGPANS)CastironskilletsaregreatforcookingMapleTempehStripsorforprotectingyourselffromburglarsAndtheyshouldlastalongtimeifyoutreatthemwellndash

whenyoufirstbuyitrinseitwithwaterdrythoroughly(castironpansshouldalwaysbedriedimmediatelyafterwashing)thencure(season)itbybrushingavery lightcoatofoilover thefaceof thepanplacing itonmediumheat forafewminutes and then removing it fromheat andwipingoff excessoil beforeputtingitawayTocleanpanscrubwithwaterandplaceonahotstoveelementuntil itdries(thenimmediatelyremoveitfromheatandallowit tocoolbeforestoring away) If yoursquove cooked somethingwith a strong flavorwash thepanwithsoapbutbesuretorinseitwellandre-cureimmediately(seeabove)IrsquovereadthatLodgeisthebestbrandandtheyrsquoreprettyaffordable

Stainless steel frying pans are another option for fryingware and aremorestable for acidic foods and liquid-based dishes If you burn something avoidscouringastainlesssteelpanasmetallicionsmorereadilyleachintofoodoncethesurfaceisscratchedInsteadallowpantosoakwithbakingsodaordetergentovernightTeflon-coated pans are handy in a ldquononstickrdquo sort of way but they really

arenrsquot safe Not only do they get scratched up over time allowing thedeteriorating Teflon synthetic coating to come off into your food but ifoverheated the plastic polymers release carcinogenic fumesAnd if thatrsquos notenoughtokeepyouawayfromthestufftherersquosanenvironmentalconsiderationMother Jones identified Teflon chemicals as ldquothe most persistent syntheticchemicalsknowntoman[sic]rdquo(MayJune2007)ndashthereseemstobenowayofremoving these toxins from the environment If yoursquore a nonstick cookwarejunkiehoweverIhearthattherearesaferpansmadewithtitaniumbuttheyrsquorenotcheapForcookinglargedisheslikestir-friesgetawokYoumightfindagoodbut

cheapcastironwokinChinatownoronemadeofcarbonsteelinakitchenstoreFollowcuringandwashinginstructionsforcastironwoks(seeabove)andagainnoTefloncoating

COLANDERSSTRAINERSampFUNNELSI have a large stainless-steel colander for draining pasta and washing saladgreens giving the greens a good shake over the sink to remove excesswater(alternativelyIhearOXOmakesagreatsaladspinner)andafinemeshstrainer

(whichcanalsobeusedasasteamerbaskettoplaceinapot)thatisessentialforrinsingdrygrainsorlegumes

ForfunnelsIrecommendawide-mouthfunnelforpouringbulkingredientsinto glass jars for pantry storage theyrsquore also useful for portioning leftovers(especially soups and stews) in jars before for fridge storage In addition asmallerthinner-nosedfunnelmaybehelpfulfortransferringspicesandotheringredientsintosmallerglasscontainers

UTENSILS

SiliconspatulasarehandyforvirtuallyeveryrecipeIprefersiliconspatulasforscrapingoutmixingbowls and the foodprocessor and theyrsquore a stepup fromrubber brands because theyrsquore heatproof to 428degF (220degC) I keep oneexclusivelyfornon-onionand-garlicusesoitdoesnrsquotflavormybakedgoodsorpuddings Yoursquoll also want an offset spatula for flipping pancakes andtransferring warm cookies to a cooling rack and a long and narrow icingspatula for frosting cakes I use awooden spoon for stirring stews a slottedspoon for testing pasta for doneness and a soup ladle for serving A pair oftongs has many uses ndash such as picking out hot vegetables from the steamerbasketWhenbakingawhiskisgoodforfluffingupflourwhenyoursquoretoolazyto sift Assuming you donrsquot spend your entire life in the kitchen and takeadvantage of something pre-made from time to time yoursquoll also need a canopener

ELECTRICAPPLIANCESIfmylandlorddecidedoutofthebluetooffermeafreemonthrsquosrentImighttakethatmoneyandinvestitinaVita-mixblenderTheyrsquollpulverizeanythingandcangrindyourwholegrainsintoflourButrightnowIgetbywithahigher-end food processor which can do more than a typical blender like processdough for pie crusts and grate and slice veggies I also have a handheldblenderwhichisinvaluableforpureacuteeingsoupsandmakingsmoothiesCoffeegrinderscanbehelpfulforthemakingafreshpotofcoffeebutIusemineforgrindingflaxseedsandoccasionallyforspicesAtoasterovenismorepracticalthananuprightslottedtoasterasitcanalso

reheatmuffinsandbakeorgrillsmallitems

Tocleanyourgrinderwelltryrunningafewtablespoonsofdryricearoundinit The grains will whisk away strong scents and flavors of coffee beans orspices

AjuicermightturnouttobeeitheroneofyourmostvaluedappliancesoradustcollectorLetrsquoshopeyouuseitifyouhaveonebecausejuicingisagreatway to get an impressive dose of easily assimilated whole foods-sourcednutrients intoyourdietCheapercentrifugal-force juicerscostabout$100buttheymayheatuptheproduce(thuskillingoffsomenutrients)anddonrsquotextractasmuchjuiceastheyshould(feelhowwettheprocessedpulpiswhenitcomesouttheotherend)somearealsolimitedtothekindsofproducetheycanprocessand if yoursquore juicing a lot the motor may burn out pretty quickly Butregardlessthecentrifugaljuicermaybeagoodjuicertostartwithifyouhavenrsquotjuicedbeforendashitrsquosbettertospend$100ratherthan$400tofindoutifyouenjoyjuicingHigherqualityjuicersareinthe$300ndash$400rangeoratwin-gearjuicerthatcancost$700(TheHippo[fromGreenpower]isamoreeconomicalbrand)ndashtheyrsquollbebetterbetsforjuicinggreensandgrassesandwonrsquotheattheproducebecauseoftheirslowerspeedSomewillevenprocessnutsintonutbutter

BAKEWAREHeatproof bakeware is essential for your oven I recommend either glass ormetalequipmenttheoccasionalceramicitemandavoidingaluminumwheneverpossible (although cast-aluminum is better than thin aluminum) because it isreactive While silicone bakeware is considered safe Irsquove never had muchsuccessbakingwithitBakingsheetsorcookietraysshouldbeshinyandlight-coloredforbestheat

distribution (While some recipesmay request that the sheet be lightly coatedwithoilIprefertolinethemwithunbleachedparchmentpaperwhichyoucansaveforfutureusesndashlikemultiplebatchesofcookiesndashandwhichmakesiteasytotransferbakedgoodstoacoolingrackWhenitcomestocakepansget2or3standard9-in(23-cm)panstostartI

lookforldquoprofessionalrdquooneswithstraightsides thatwill last longer Ialso likebakingwithBundtpans for their retro lookandbecausecakebatters seem tocookthroughwithmoreeasethaninastandardcakepanMostBundtpansthesedays are nonstick Irsquom sorry to say (mine isnrsquot but itrsquos ldquovintagerdquo from myparentsrsquobasement)Besure tooil itwellanddustwithflour(orcocoa)beforeaddingbatterandallowbakedcakestocoolcompletelyforeasiestremovalndashabrokenBundtcakecanbeheartbreaking

Loaf pans can be glass or metal ndash I highly recommend lining them withunbleachedparchmentpaper foreaseof removal (and toprotect foodfromthepanifithasnonstickcoating)

YourkitchenenvironmentshouldbeareallyenjoyableplacetoworkIdeallyitshould have good light and happy plants including fresh herbs that you cangrowonyourwindowsill(andwhichalsocontributetobetterairquality)Alsoconsiderhowyourspaceissetup(placementoffurnitureappliancesandtools)soyoucanmoveaboutandcookwiththegreatestamountofeaseMusicisalsocrucialforanafternoonofculinarydebaucheryinmyhousesoIhaveastereothatsitsontopofmycookbookshelfThekitchenalsoneedstobeacleanspaceandshouldbekeptcleanwithhealth-andenvironmentally-sensitiveproductsKeephand soapby the sinkand scrub

yourhandswellbeforehandling food (keepyour fingernails shortandremoveyour rings too) Also use separate scrubbers for vegetables and dishes andseparatespongesforcountertopsandfloors

If you like muffins have some jumbo or minimuffin trays along with astandardtrayof12andbesuretouseunbleachedlinersWhileyoumayhaveabelovedceramicheirloompieplatePyrexglasspie

plates are best for baking piesTheyrsquore inexpensive and the pies brownbetterandfasterthanthosebakedinaceramicormetalplateanditrsquoseasytowatchtheundersideofthepiecrustbrownIkeepcasseroledishesinvaryingsizesinthedrawerundermyovenforfruit

crumbleslasagnasshepherdrsquospiesandsquashaugratin(the2ndash3-qtLonesgetthemostovenaction)AgainIgoforPyrexorotheroven-proofglassdishesMy most valuable piece of baking equipment is my oven thermometer

Inexpensivemodelswhichshoulddoyoujustfineareavailablefromkitchenorhardwarestoresforafewdollars

OVENMITTSampDISHTOWELSTherersquosnothingworsethanpullingadishoutoftheovenwithovenmittsthatare as thin as pillow cases Somepeople say the best ovenmitts aremade byParvinorKool-TekDishtowelsareofcourseusefulfordryingdishesJustbesuretowashthemregularlyAlsoIkeepterryclothhandtowelsnexttothesinktouseexclusivelyfordryingmyhands

STORAGECONTAINERSLonggonearethedayswhenIre-usedoldyogurtcontainerstostorefoodinmyfridgeorpackmylunchPlasticslikethataremadeforsingleuseandthemoretheyrsquoreusedandexposedtoheat(likehotwaterwhenwashing)themoretheybreak down and the greater the risk of xenoestrogen exposure (see peelersgraters spiralizers zesters mandolines presses grinders amp reemers)Tupperware-likeproducts are convenient but shouldnot store acidic foodsorstore any foods for a long timePyrex andAnchormake sturdyglass storageware (and serving dishes) with plastic lids in various sizes that are great forputtingleftoversevenifthefoodisstillhot

CHAPTER8

GETTINGSTARTEDReadingRecipes

MeasuringampPreppingMethods

ThereareintricaciestoexecutingarecipethatcanmakeorbreakamealIfyouhavenrsquot logged a whole lot of cooking hours in your lifetime or if mealpreparationismoreofamish-mashthrow-it-togetheraffairthatproducesnotsosatisfyingresultsitrsquosbesttogooverthebasics

READINGRECIPESBefore you start read the recipe from start to finish so there are nosurprisesIrsquovetriedtoproviderecipesthatareuser-friendlyforfolkswhoarealready acquainted with preparing whole foods in a decently-stocked kitchenItrsquos a real drag though when you donrsquot pre-read the recipe and are three-quartersofthewaythroughmakingthedishbeforerealizingthatyoudonrsquothaveanessentialingredientortoolAndconsideringthisitrsquoshelpfultosetoutalltheingredientsandequipmentcalledforintherecipebeforeyoustartBesuretopreparethe ingredientasdirectedParticularlyunderstand the

placement of those actionwords For example ldquo1 cupmushrooms slicedrdquo isdifferent fromldquo1cupslicedmushroomsrdquo the formerdirectsyou tomeasure1cup of whole mushrooms then slice them and the latter directs you to sliceenoughmushroomsuntilyouhave1cuprsquosworthAndherersquosanotherexampleldquo1cupmilletcookedrdquovsldquo1cupcookedmilletrdquo the formerwouldyield fourtimesmorecookedmilletthanthelatterBesureyouunderstand thedirections Itrsquos also importantyouhave some

ideaofwhatalltheingredientsareforexampleIonceattendedapotluckwhereIoverheardldquoIdidnrsquotknowwhattamariwassoIjustputinturmerictheysoundprettysimilarrdquo

3teaspoons(tsp)=1tablespoon(tbsp)4tbsp=frac14cup513tbsp=13cup16tbsp=1cup

1cup=8fluidounces(floz)=frac12pint(pt)2cups=1pt4cups=1gallon(gal)=1quart(qt)or1liter(L)(roughly)

5milliliters(mL)=1tsp125mL=frac12cup250mL=1cup946mL=4cups189L=8cups28grams(g)=1ounce(oz)

100g=3frac12oz

454g=1pound(lb)16oz=1lb

Unlessotherwisestatedassumeldquofilteredwaterrdquoisthecleanestwateryoucanget(seewater)andproduceiswashed(seewashingfruitsampvegetables)andanydriedendsorscrappy-lookingbitsareremovedbeforeusing

MEASURINGIrsquomanadvocateforprecisemeasuringof ingredientsbecause itwillalwaysbethebestwaytoyieldexactlywhattherecipecallsforExperimentingisfunandoften essential if you donrsquot always have all the ingredients or tools but Irecommend following the recipeas closelyaspossible at leastwhenyou firstmake it in order to taste see and smell how thedish is supposed tobe thenonceyouknowtheinsandoutsofthedishyouwillbeabletoexperimentwithitwithoutruiningitForanaccuratemeasurement the ingredientshouldbe levelwith the rimof

themeasuringspoonndashIusuallylevelitoffwithmycleanfingeroraknifeTheonly time the volume shouldnrsquot be leveled off is if the recipe calls for aldquoroundedrdquoteaspoonoraldquoheapingrdquotablespoonetc

WASHINGFRUITSampVEGETABLESProducendashorganically-grownornotndashshouldalwaysbewashedwellbeforeuseYoucanwashthembeforestoringtheminthefridgeoronthecounterbutkeepinmind that thiswill break down their protective skins so theyrsquoll need to beconsumedsooner

PRODUCEOFCONVENIENCEPRE-WASHEDSALADMIXampPREPAREDPRODUCEIfpre-washedsaladgreensmakeyourlifeeasierthenIsaygoforitndashatleastatthe start But pre-sliced veggies and fruit are another story ndash I recommendstaying clear of them because of their decreased vitamin content (and theuncertaintyaboutcleanlinesswhentheywereprepped)Thisgoes forbaby-cutcarrotstoo(whicharerejectbitsofbigcarrots)

RootvegetablesndashuseascrubbrushthatisusedonlyforthispurposeLeafy greens ndash soak them inwatermixedwith a splash of vinegar to help

removepesticidesandbacteriathisincludesldquopre-washedrdquosaladmixesCommercialfruitampvegetablewashesndash(preferablyeco-sensitivebrandslike

NatureCleanFruitandVeggieWash)canbesprayedonproduceandthenrinsedoffalsosoakingproduceinsaltedwaterencouragesanybugsandslugstofalloff

Topeelornottopeel

Peeling is often an important part of preparing produce Onions avocadoscitrus and bananas must be peeled Some recipes call for peeled potatoestomatoesapplesorpeachesbutwiththesefruitsandvegetablesyouwillretainmore nutrients if youdonrsquot peel themOn the other hand pesticides are oftenconcentratedinthepeelofconventionallygrownvegetablessopeelingthemisbeneficialforreducingpesticidesinyourfoodIalwayspeelapplesforpieandpotatoesthatwillbemashedtoachieveasmoothertextureinthefinaldishHereareafewpeeling tipsAvocadondashsliceavocadoinhalf lengthwisearoundthepittwistopenthenremovepitSlicefruitwhilestillinitsskinthenscoopoutsliceswithaspoonOnionsndashsliceabitoffthetopoftheonionThepaperyortoughlayersofskin

willthenbeeasytopeelawayIfyouonlywanttousehalftheonionkeeptheskinontheunusedportionandmakesuretocoverthefaceoftheunusedonionotherwiseitcantaintthetasteoftheotherfoodinyourfridgeGingerndashespeciallyifyourgingerwasconventionallygrownitcanbepeeled

with theedgeofaspoonThis is thebest technique forsavingasmuchof thefleshyrootaspossibleaspeelingwithaknifecreatesmorewaste

CUTTINGVEGETABLESSlicing cuttingavegetable inonedirection tomakeaparticular shapeFor

example a carrot can be sliced across to produce rounds or at an angle toproduceovalsChopping cutting in at least 2 directions to produce bite-sized or smaller

pieces

Herbs are best chopped by washing and thoroughly drying them first thenremoveanddiscardthickerstemsrollintoacigar-likeshapeandcutacrosstocreatethesizeofleafyoudesireDicing produces smaller pieces than chopping usually about 18ndashfrac14 in (3ndash6

mm)insizeMincing finely dicing that produces the smallest pieces Strong-flavored

vegetableslikegarlicorgingerareusuallymincedItrsquosbesttousealargechefrsquosknifeandacuttingboardorafoodprocessortomakethesefinecutsJulienneproducesmatchstick-sizedpiecesZesting a technique that uses a zester or fine grater to remove the outer

(colored) layerofcitrus fruitscalled thepeelor rind (azester is alsogood forfinely grating ginger) The resulting zest adds intense citrus flavor to dishesAlwayszestlightlyavoidingtheunderlyingwhitelayercalledthepith

CHAPTER9

PREPARINGVEGETABLESGRAINS

ANDLEGUMESCookingampSproutingMethods

Overtimemuchofyourdailyfoodpreparationwillbecomeano-brainerButifyoursquore just starting out or if yoursquore relearning your way around the kitchenwithoutyourmicrowaveyoucanuseallthetipsyoucangetLetrsquosstartwithcommoncookingtermsBoilwhenaliquidboilsbubblesburstalloveritssurfaceKeytoremember

if yoursquore not sure if itrsquos boiling then itrsquos not boiling or if you can stop thebubblesbystirringitrsquosnotatafullrollingboilParboil to cook briefly (but not completely) in boiling water Sometimes

vegetables like carrots can be parboiled before adding them to a stir-fry toquickenthecookingprocessRoasttocookinapanuncoveredintheovenThistechniquegivesveggies

browncrispyedgesandsoftinsidesandoftenasweetertasteSauteacute to sauteacuteheat a small amountofoil ina skillet thenadd ingredients

andstirgentlywhiletheycookSteam to steam place ingredients in a steamer basket or rack in a pot of

simmeringorboilingwater(withjustenoughwatersothatitdoesnottouchthebasketorrack)andcoverwithalid

STEAMINGVEGETABLES

Youwillneed

bullVegetable(s)ofyourchoicebullSharpknifeampcuttingboardbullStainlesssteelpotwithfittedlidbullSteamerbasketbullTimerbullTongs(orafork)

Wash your veg well ndash if using carrots or sweet potatoes scrub them with avegetablebrushorpeelthemiftheyarenotorganicFillpotwith1ndash2-in(2frac12ndash5-cm)coldwaterPlacesteamerbasket(orrack)in

potndashwaterlevelshouldjustbeunderbottomofbasketPlacepotonstoveoverhighheatandcoverwithlidtobringtoaboilCutvegetablesasdesiredwithasharpknife(egcutleafygreenslengthwise

along stembefore choppingwidthwise or slice sweet potatoes in thin roundsgreenbeansorsnowpeasjustneedtheirtipstobechoppedoff)Oncewaterisboilingplacepreparedvegetablesinsteamerbasketandcover

with lid Set timer for the appropriate time (see below)Most veg except forsweetpotatoesandsquasharebestcookedaldentegreenvegetablesshouldbebrightgreenwhendonendashtheyareovercookediftheyturngreyoryellow

I do not recommend steaming (or cooking or reheating) foods in themicrowave (just get rid of that microwave) Along with its yet-to-be-provenlong-term health effects a Spanish study revealed that heating foods in themicrowavedramaticallydecreasedvitaminlevels

SteamingtimesbullSpinachSwisschardleaves30secbullBokchoysnowpeas1ndash1frac12minutesbullKalecollardscarrotsSwisschardstalks2minTherearemanykindsofvegetablesthatcanbesteamedincludingbokchoybroccoli Brussels sprouts carrots cauliflower collards green beans kalesquash sweet potatoes and Swiss chard Steaming allows you to retainmorevitaminandmineralcontentthanifyouweretoboilthevegetablesandtheyaremore digestible and fibrous the closer they are to their raw state this iswhytheyarebeststeamedaldentebullBroccolicauliflowerbeetsgreenbeans2frac12minbullBrusselssprouts3ndash4minbullSquashsweetpotatoescornonthecob8ndash10min

Once steamed remove pot from heat and uncover to stop steaming processRemove veggies with tongs or a fork and serve topped with homemadedressingflaxhempseedoilandtamariorwithsoup

ROASTINGSQUASH

Youwillneed

bullSquashofyourchoicebullSharpchefrsquosknifeampcuttingboardbullBakingsheetbullOliveoilseasaltampmaplesyrup(optional)bullTimerbullTongs(orafork)

Roastingsquashisquitesimpletodoandmakesagreatfoundationforacool-weathermealPreheatovento375degF(190degC)WashoutsideofsquashwellSlice in half lengthwise ndash thismay require some effort but if you rock the

knifebackandforthasyoucutdownyoushouldbeabletodoitScrapeout seedsandpulpanddiscardor setaside (Youcanseparate seeds

frompulptosstheminsaltandroastthemonabakingsheetalongsidesquashuntilgoldenTheyrsquoretastyandnutritious)Pour about 1 tbsp oil onto each squash half and rub it over flesh and skin

Place squash halves flesh-side down on a baking sheet (linedwith parchmentpaperifdesired)Roastforabout40minutesuntilthefleshisalmostsoftRemovefromovenflipsquashflesh-sideupsprinklefleshwithseasaltand

drizzle with maple syrup (if desired) and roast for another 10 minutes (toenhancethesweetnessandthecrispedges)Ifyoursquoreplanningtousethissquashin another recipe omit this step and simply bake flesh-down for another 10minutesoruntilsoftServehotalongsidegreensandagrainorlegumedish

COOKINGGRAINS(Seechart)

Youwillneed

bullGrain(s)ofyourchoicefilteredwaterseasaltbullFinemeshstrainerbullStainlesssteelpotwithfittedlidbullTimer

There are many varieties of winter squash to choose from for roastingincluding acorn ambercup buttercup butternut carnival delicata HubbardkabochapumpkinandspaghettiImightrecommendroastingaboutfrac12lb(230g) raw squash per serving Most varieties of squash have vibrantly coloredorangefleshwhichisrichinbeta-caroteneandwillbeautifullybrightenupanydinnerplate(IfyouwanttoroastotherrootvegetablesndashseerecipeforMapleRoastedRootsndashomitmaplesyrupifdesired)COOKINGGRAINS

Contains gluten ndash except for oats which have been recently deemed non-glutinous although theyrsquoreoftenprocessed inamillwithothergrains that areglutinoussotheyrsquorenotalwayssafeforthosewithglutenallergies

FORANUTTIERFLAVORAnothermethodofcookinggrainsthat impartsanuttier flavor is topanroastthemfirstfor3ndash5minutes(stirringorflippinggrainsinpanuntiltheyarelightbrownbutnotburnt)Thentransfertosimmeringsaltedwaterorvegetablestockand cook Remove from heat and let them sit for 10 minutes in a sieve orcolandertodrainFluffwithaforkandserveCookingtimeforthismethodwillbeshorter

Measuregrains (aboutfrac14ndashfrac12cupdrygrainsperserving)pour intoa finemeshstrainerandrinseundercoldrunningwaterPlace rinsed grains in a saucepan and combine with appropriate amount of

filteredwaterAddapinchofseasalt (exceptwhencookingamaranthkamutspeltorwheatberries)PlaceonstoveandturnheattohighBringtoaboilthenreduceheattolow

cover and allow to cook (do not uncover andor stir grains while cookingstirring breaks the grainsrsquo cells and the result is a starchy sticky mess) untildoneFluffwithaforkandserveMany grains cook at a 21 ratio water to grain it does vary but when in

doubtthisisthesafestmeasurementtofollowNot sure how much to soak 1 cup dried legumes before soaking generallyequalsabout2frac12cupscooked

StorageofuncookedgrainsGrains shouldbe stored in clean airtight containers in a cool dryplaceWithwheat speltandkamutrsquoshardouter layers theycanbestored formanyyearsunder the right conditionsRicewill store for about twoyearsMilletmay gorancidifstoredtoolong

COOKINGLEGUMES(beanslentilsamppeas)(Seechart)

Youwillneed

bullLegume(s)ofyourchoicefilteredwaterkombuseasaltbullFinemeshstrainerbullStainlesssteelpotwithfittedlid(orapressurecooker)bullTimer

MuchlikeAmeacuteliePoulainfromthefilmAmeacutelieIalsoloveplungingmyhandintoacontainerofdriedbeansIrsquomnotallthatamazedanymorewhenImeetvegansandvegetariansoreven

omnivores who donrsquot know how to cook dried legumes While wersquore allhopefully aware that legumes are an essential part of our diet they have areputation for taking a long time to cook but cooking beans yourself is lessexpensiveand lessdrainingon theworldrsquos resourcesandmorenutritiousovercannedvarietiesCooking legumes from theirdried form ispretty simpleonceyoursquovedoneitafewtimesTryitandsee

SoakTostart itrsquos important tosoakbeansbeforecookingbecause itwillhelp themcookfasterandmoreevenly Iusuallyputdried legumes inaglassorceramicbowlpouragenerousamountof filteredwaterover them(about41water tolegumes) cover and allow to soak for 6ndash24 hours (depending on the type oflegume)Ifyoursquoreinarushquick-soaktheminjust-boiledwaterforonly1ndash2hoursBesurenottoputanysaltinthissoakingwaterSomelentilsdonotneedtobepresoaked

Ifyouhavesoakedlegumesbutarenrsquotabletocookthemwithin24hoursbesureto drain and cover themwith fresh water and store them in the fridge Cookwithin2ndash3days

COOKINGLEGUMES

Withtheexceptionoflentilsandsplitpeascooklegumesinliberalamountsofwaterandthendrainoffexcessattheend

UNDERPRESSUREIfyoucooklegumesoftenorwouldliketopurchasingapressurecookermaybeawiseinvestmentApressurecookerisapotwithasupersealonthelidtopressurize theheat andallow the legumes to cookat a faster rateBe sure tocarefullyreadthedirectionsforyourpressurecookerbeforeusing

DrainamprinseAfter soaking when the lentils or beans have plumped up a bit transfer to asieveorcolanderandstrainoffsoakingwater(youcanuse thiswaterforyourplantsunlessyouusedthequick-soakmethod)thenrinsethoroughlyundercoldrunning water Rinsing legumes is important to as my friend Dan franklyexplainsgetridofthefarts

CookPlace soaked and rinsed beans in a heavy-bottomed pot Add enough filteredwatertocoverabout2inchesabovethelegumesThenyoucanadda2ndash4-in(5ndash10-cm)pieceofkombuifdesiredPlace pot on high heat and bring to a boil Once boiling reduce heat to

simmerandcoveruntilbeansaresoftbutnotfallingapartSkimoffanyfoamthatmayrisetothesurfacewhilecookingDonrsquot take beans off heat until they are fully cooked (not al dente) unless

they will be cooked in something like a soup or stew laterWhen beans areundercookedtheyputextrastressonyourdigestivesystemandaremorelikelytogiveyougasAlllegumeswhencombinedwiththeessentialaminoacidsingrainsbecome

excellent low-fat sources of protein they also provide cholesterol-loweringfiberEnjoyinsaladssoupsstewsdipsgraindishesoranythingyoulike

Legumetipsbull Freezing cooked beans changes the texture so theywonrsquot be good for beansalads but theywould be fine for use in soups or blending into dips such ashummusbullShelflifetheonlywaytotellifyourdriedbeansorlentilsarefreshistosoakthem ndash if they become wrinkled theyrsquore old if they become plump theyrsquorefresh

Kombu isa typeof sea vegetable (seaweed) that comes in longgreen stripsand isavailable fromyour localnatural foodsstoreorAsianmarketCookinglegumeswithmineral-richkombuincreasesthenutritionalvalueofthedishandhelpsmakethelegumesmoredigestibleEnsureyouremoveanddiscardkombuaftercookingKombuwillnotlendaldquoseaweedyrdquotastetothelegumes

SPROUTING(Seechart)

Youwillneed

bull 1ndash4 tbsp viable seeds nuts grains or legumes (use organic if your seeds have been irradiated theycannotbesprouted)filteredwaterbull commercial sprouter or a wide mouth frac12 ndash 1-L glass jar food-grade screen mesh or a piece ofcheesecloth(tocovermouthofjar)andarubberband(toholdscreeninplace)

WhysproutbullSproutsaresupergoodforyouTheyrsquoremuchmorenutritious than theseednutbeanorgraintheycomefromortheplanttheywouldbecomebullSprouts are the storehouses of the energy that is needed to produce the nextgenerationoftheirplantTheyrsquorepackedwitheverythingtheyneedtomakethetransformationfromseedtoplantbullSproutshavealltheessentialaminoacidsplusvitaminsmineralschlorophyllandenzymesbullThenutrientsinthesproutaremuchmorebioavailable(abletobeabsorbedbythebody)thantheyareintheseedorplantbullAll sorts of enzymes that facilitate its growth and are also good for us areproducedinthesproutingprocessThoseextraenzymeshelpwiththedigestionofanythingyoueatwithsproutsbullSproutingtakesonlyafewdaysandverylittleeffortbull You can do it right in your own kitchenwithout any expensive equipmentFooddoesnrsquotgetanymorelocalthanthisbullSincesproutscanbegrownanytimeofyearinanyclimateyouhavenoexcusenottostartsprouting If using a commercial sprouter follow its directions otherwise followdirectionsbelowforusingglassjarmethod

Aim to eat frac12 cup of sprouts each day Enjoy them in salads sandwichessmoothiesstir-friesorotherentreacuteesorontopofsoups

SoakPlace seeds nuts grains or legumes in jar (nomore than 13 full) coverwithmesh screen or cheesecloth and securewith rubber bandAddwater to rinseseedsetcthendrainimmediatelyCoverrinsedseedsetcwithcoolorroom-temperature filtered water (about 3 in7frac12 cm above seeds etc) Soak forrecommendedtime(seepackageofseedsorthechart)

DrainamprinseDrainoffanddiscardwateraftersoakingasitcontainsenzymeinhibitorsThenrinseanddrainsprouts(nosoaking)atleasttwiceaday(Inhotweatherdothisthree times a day to preventmold growth)Ensure theyrsquore really drainedwelleachtimebyproppingjarupsidedownondish-dryingracktodrainonanangleinabowl

EatampenjoySprouting takes 2ndash5 days and sprouts are readywhen they are as long as thegrainor legumes themselves small seeds are readywhenhulls begin tobreakaway from their two tiny leaves Once sprouted place in a container with afoldedpieceofpapertowelonthebottomtoabsorbanyexcesswaterandthenstoreinfridgeEatwithin4days

SPROUTING

(Left to right) Blueberry Buckwheat Muffins Spiced Squash MuffinsCinnamonSwirlBiscuitsandBananaChocolateChipMuffins

CranberryGingerGranolawithGetUpampGoSmoothie

CHAPTER10

MAKINGGREATBAKEDGOODS

HealthybakedgoodshavehadaprettybadrapTheyrsquoveoftenbeenconsideredtobedense dry crumbly blandor toughWhenyoursquore enjoyinga cookieorsliceofcakeyoudonrsquotnecessarilywantthefirstthoughttobeldquoOoohhealthyrdquoYouwantldquoMmmmdeliciousDecadentTodieforrdquoOvertheyearsofplayingaroundinthekitchensanseggsanddairyproducts

I have come to pride myself on being a relatively skilled vegan baker Thischapter will provide you with some general guidelines for impressive bakedgoods more specific details will be found in chapters thirteen nineteen andtwenty

FLOURSNotallfloursarecreatedequalWheatflourwhileitiscommonlyusedinconventionalbakingisnotusedin

thesebakingrecipesInsteadmostcallforspeltflour

WHYWHEAT-FREEAlong with dairy wheat is one of the most allergenic foods Our constantexposuretowheatinourdietsisalikelyculpritAndunlessyourdietrsquosalreadyprettyvariedandwhole foods-basedIrsquodbewilling tobet thatyouhavewheateveryday insome formndashbreadpastacerealsbakedgoodsandsoysaucendashandaredueforachange

Spelthasasmuchproteinashigh-proteinwheatflourandtendstobelessofan allergen than wheat flour Spelt gluten is sensitive so you should avoidoverworking it it requires aboutfrac34 of the liquid thatwholewheat requires inbaking

AlternategrainfloursHere is a list of alternative non-wheat flours that can be used ndash usually insmaller quantities ndash in baking (see Whole grains for additional nutritionalinformation)Amaranth flouroffers calciumaswell ascalciumco-factors (minerals that

help calcium to be absorbed) and is high in protein Amaranth adds a spicysweetandnuttyflavortopancakeswafflesormuffinsandisusuallyaddedinsmallquantitiestoleavenedproductsflatbreadscanhavemoreamaranth(Nogluten)BrownriceflourhasamildnuttytasteItisgoodinpiecrustsorpizzacrusts and can be used to make cookies pancakes and waffles Provides BvitaminsandvitaminE(Nogluten)Buckwheatflouroffersmoreproteinthanmanyothergrainsandistypically

addedtopancakeswafflesandpasta(Verylowgluten)CornmealoffersaheartytexturetomuffinsbreadsandofcoursepolentaIt

contains its bran and germ Blue cornmeal has a higher protein content thanyellowcornmeal(Nogluten)Millet flour gives baked goods a delicate taste and works well with other

gluten free flours For yeast breads up to 30millet flourmay be used butbecausemillet is gluten free it needs to be combinedwith glutinous flours toenable the bread to rise It provides protein calcium iron magnesiumpotassium and phosphorus (No gluten)Oat flour also contains its bran andgermandisoftencombinedwithfloursthatcontainglutentoaidrisingItoffersasweetcake-likecrumbthatmakesitreallyniceinbakedgoods(Lowgluten)Oatbran is agood sourceof (soluble) fiber andmakes agood substitute forwheatbran(Lowgluten)QuinoaflourhasadelicatenuttytasteItcanbeusedasthesoleflourwhen

makingcrepespancakescookiesormuffinsandshouldbemixed50-50withagluten flourwhenbakingbread It isacompleteproteinandcontainscalciumiron phosphorus vitamin E and lysine (No gluten)Rye flour also has lowgluten content so breads made with it can be dense but moist To make ryebreadslessdenseaddsomespeltflourorwholewheatflour(iftolerated)(Lowgluten)SoyflourisagoodsourceofproteinIthasnoglutensoagainyouwillneed

additionalflourswithglutentohelpitrise(Nogluten)TapiocaflourcanbeusedasathickenerIt isaniceadditiontogluten-free

breadsgivingthemabettertexture(Nogluten)

TeffflourhasamaltyflavorandisrichincalciumproteinandironItcanbe used to thicken soups and sauces Combine it on a 15 ratio with spelt orwheatsothatbreadrises(Nogluten)

RAISINGAGENTSBakingsodaorsodiumbicarbonateisachemicalraisingagentthatlookslikewhitepowderThisishowitworkswhenyouaddliquidandacidtothepowdercarbon dioxide gas is produced These carbon dioxide bubbles in your battercauseit toriseCreamoftartarorlemonoryogurtgenerallyprovidetheacidMakesuretheoneyoubuydoesnrsquothavealuminumasoneoftheingredientsBakingpowderconsistsofbakingsodaandat leastoneacid thatwillwith

the addition of liquid create carbon dioxide and cause rising Double-actingbakingpowderhasanacidthatreactsatroomtemperatureandonethatreactsatthehighertemperaturesofcookingsothatyourbakedgoodsgetthatextralift

OTHERWHEAT-BASEDPRODUCTSCOMMONLYUSEDINBAKING

Enrichedflour

Grahamflour

Glutenflour

SemolinaUbutflour(unbleacheduntreatedflour)

Unbleachedflour

Wheatbran

Wheatgerm

Whiteflour

WholedurumwheatWholepastryflour

BAKINGTIPS1 |Read the recipe from start to finish before you do anything Set out allingredientstoensureyoursquovegoteverythingyouneed

ISYOURBAKINGPOWDERFRESHBakingpowdershouldbereplacedeveryyearWhenyoubringanewcontainerofbakingpowderhomelabelitwiththedateAfter6monthstestittoseeifitstillworksadd2tspbakingpowderto1cuphotwaterndashifitfizzesandbubblesitrsquosstillusable2|Preheatoventocorrecttemperature(itrsquosbesttouseanoventhermometer)3 | Prepare baking sheets trays or pans to be used ndash cut andor foldparchment paper as needed to fit in pan andor lightly coat bottom and sideswith any good oil (coconut sunflower or olive) and dust with flour cocoapowder(forchocolateyrecipes)orcornstarchForloafandcakepanslightlyoilpanlaydownparchmentandlightlyoilittoo(justtobesafe)Justlinecookiesheetswithparchmentnooilingrequired4 | Measure ingredients precisely Use a liquid measuring cup for wetingredients(egoilnondairymilkormaplesyrup)anddrymeasuringcupsfordryingredients(egfloursugarorcocoapowder)Measureingredientsateyelevelanduseyourcleanfingeroraknifetoleveloffdryingredients

HOMEMADEMIXESBETTERTHANBETTYCROCKERIf therersquosabakedgood thatyou like tomakeoftenor ifyoursquoregoing tobakesomethinginafewdaysbuthavesometimenowmakeamixtakeacontainerwithasealablelidandfillitwiththemeasureddryingredientsrequiredfortherecipeLabelitwithanyfurtherinstructionsrecipetitleorsimplylistquantitiesofwetingredientsneededtocompletetherecipe

5 |Sift or whisk together dry ingredients before adding wet ingredients andalways siftbakingpowderbaking soda andcocoapowder to removeclumpsWhenmeasuringingredientstobesifteddonrsquotpackthemintothecuporspoon6|Creamsugarwithfat(inthisbookoftencoconutoil)thengraduallyaddtomixeddryingredientsThelightfluffysugar-and-fatmixturecontainsairwhichwillmakeyourbakinglighterasitcooks7 |AvoidovermixingWhenyoumixtoomuchglutendevelopsinbatterand

your cakes and muffins wonrsquot rise as well When combining wet and dryingredients gently foldwith a silicone spatulaorwooden spoonndashyourbakedgoodswillbelighterandhavenicercrumbtexture

Liningbakingpansortrayswithparchmentisalsoagoodideaifyoursquorebakingwith pans that are looking a little worse for wear or are made from a morereactivematerial(likealuminumorTeflon-seeskillets(fryingpans)

8|UsecoldingredientsforbiscuitsorpiecrustsworkcoldfatintocoldflourthenaddcoldliquidsandmixquicklybeforerollingorpattingoutdoughColdingredientskeep the fat frommelting into flourbeforebakingWhendough isbaking themelting fat leavesairpockets thatmakebiscuitsorpiecrusts lightandflaky9|Oncewetanddryingredientsarecombinedputbatterinovenasquicklyaspossible(Thisgoesforcakesmuffinsandbiscuitsinparticular)10 |Nopeeking in the ovenAvoid opening oven before baking is complete(especiallywithcakesloavesandmuffins)Ifyoudoopenitcloseitgentlyndashallowingittoslamcouldcauseyourcaketofall

11|TestfordonenesswithaskewertoothpickorknifeSlideitintothecenterofthebakedgoodndashifitcomesoutcleanitrsquosdoneIftherersquosstillstickybatterbake it for another 5ndash10minutesOther signs of doneness cakes andmuffinsthat have domed tops golden color on top of vanilla cakes or on bottoms oflight-colored cookies and cracks in tops of loaves or loaves pull away fromsides of pan Sometimes brownies and cookies can be removed from ovenbeforetheylookcompletelydonesothattheyarechewywhentheycool12|Allowbakedgoodstocoolcompletelyintheirpansfor10minutesbeforetransferring to a cooling rack before storing or serving If cookies areovercookedhowever transfer them to a rack right awayAllowcakes to coolcompletely before frosting and pies to cool and set for half an hour beforeserving

13 |Storeinairtightcontainersatroomtemperaturefor2ndash7days(dependingontheitem)butcookieswillbegoodfromaweekuptoamonthBakedgoodsshould only be stored at room temperature for a couple of days beforerefrigeratingorfreezingifdesired

EGGREPLACERS(EQUIVALENTTO1EGG)bull frac12 medium or large banana for desserts or sweet things like pancakes orsmoothiesbull3tbspndashfrac14cupapplesauceforsweeterrecipesbullfrac14 cup softsilken tofu use a food processor tomake it very smooth beforeusingbull1tbsppsylliumseedhusks+2tbspwaterforbreadsampbakingbull1frac12tsppowderedldquoeggreplacerrdquo+2tbspwateravailableinmosthealthfoodstores

Flaxeggsversion1greatforpancakesbreadsandotherbakingbull13cupwholeflaxseedsbull1cupfilteredwaterBlendseedstoanevenmealinablenderorsmallfoodprocessorSlowlyadd

waterandcontinueblendinguntilmixtureresemblesathickmilkshakeStoreinanairtightcontainerinyourfridgeforupto6daysMakes6ldquoeggsrdquo3tbsp=1egg

Flax eggs version 2 great for fancier baked goods or when you want egg-replacertobeasneutral-tastingandtexturedaspossiblebullfrac12cupflaxseedsbull3cupsfilteredwaterCombineflaxseedsandwater intoasaucepanonhighheatBringtoaboil

then reduce heat to simmer for about 20minutes stirring often (Imean it) topreventseedsfromstickinguntilmixturebecomesldquogloppyrdquo(willthickenmoreasitcools)StrainouttheflaxseedsanddiscardoraddtohomemadegranolabarbatterMakesabout1dozenldquoeggsrdquofrac14cup=1eggStoreinajarinfridgeforupto2

weeksorinanairtightcontainerinfreezerforafewmonthsTheaverageCanadianconsumes30ndash40kg(66ndash88lb)refinedsugareachyear

butwe seldom think aboutwhat is in itwhere it comes from orwhy it is socheapThe most common sugar is granulated refined white sugar It is made fromsugar cane or sugar beets The juice of these plants is boiled until theconcentrationofsugarissogreatthatitbeginstocrystallizeoutTheliquidthatremains is used tomakemolasses and the crystals of granulatedwhite sugarthat remain contain simple carbohydrateswith nomicronutrientsVariants ofwhitesugarincludeicingorpowderedsugarwhichismadefromfinelygroundgranulatedsugarcrystalswithcornstarchaddedtopreventclumpingandlightand dark brown sugars that are colored and moistened with molassesTurbinadosugarismadebysteamingunrefinedrawsugarfromsugarcaneItlookslikepalebrownsugarandcanbeusedtoreplacebrownsugarBakingcanbefinickybutIencourageyoutotrysugarsubstitutionsSome producers of refinedwhite sugar use charcoal filtersmadewith animalbones

SUGARSUBSTITUTIONSHere are some general recommendations to replace 1 cup of refined whitesugarAgavenectar (frac34cup)Reduce liquid in recipebyfrac14cup for every cupof

agaveusedBarleymalt(1frac14cups)Reduceliquidinrecipebyfrac14cupIfarecipecallsfor

honey molasses or rice syrup barley malt can be substituted measure formeasure (but substitutingbarleymalt formolassesmaynotwork asmolasseshasaverystrong taste)Barleygrainsare treatedwithenzymes thatdigest thegrainsrsquo complex carbohydrates into a more simple sugar producing sweetmaltose-richsyrup

BrownRiceSyrupseebarleymaltMaplesugar(1cup)Ifarecipecallsforhoneymolassesorricesyrupbut

youwanttousemaplesugaritcanbesubstitutedmeasureformeasureMaplesyrup(1cup)Reduceliquidbyfrac14cupforeverycupofmaplesyrup

usedMolasses ( frac12 cup) Reduce liquid in recipe by frac14 cup Molasses contains

significant amounts of a variety of healthy minerals (iron calcium coppermanganesepotassiumandmagnesium)ItismadefromtheliquidleftafterthefirstcrystallizationofsugarfromsugarcanejuiceThisliquidisboiledagaintoproduce light molasses but further boiling make the liquid darker and morebitter asmore andmore sugar is extractedndash the secondboilingproducesdarkmolassesandthethirdblackstrapBe sure to buy organic molasses ndash conventional sugar cane is grown withpesticideswhichstayintheliquidaftersugarcrystallizesoutsometimeslardisusedasadefoamingagent

RapaduraampSucanat(1cup)Rapaduraismadeofsucrosecrystalsthathavebeencoated inmineral-richcookedcane juiceSucanat ismade thesamewayandhasamolasses-typetastewhichcanbetoostrongforsomerecipesJaggerygurpiloncilloandpanelaareothernamesforrapaduraorSucanatStevia(18tspwholeleafpowder=1tspsugar38tsp=1tbspsugar2tbsp=1

cup sugar amounts differ if using liquid orwhite powder form see productrsquoslabel)Steviaanextract fromthesteviaplant ismuchsweeter thansugarandtherefore less needs to be used it also has very few caloriesManyWesternhealth authorities have yet to acknowledge stevia as a safe sugar substitutestatingthattherearenotenoughstudiesontheplanthoweversteviahasbeenused in South America for centuries and there have been many studies thatreport that stevia is a safe anduseful sugar replacement especially for peoplewithdiabetesorhypertension(somefolksfeelthatthislackofsupportmayhavesomethingtodowithpressurefromtheartificialsweetenercompanies)Steviaisavailableathealthfoodstoresandsomegrocerystores

BEFAIRRemember when I mentioned that between the 17th and 20th centuriesEuropeans colonized many areas of the planet and took over control ofagriculturepracticeswhichbenefitedthemselvesandlefttheindigenouspeoplesworkingforalittlemorethansurvivalwagesThe20thcenturysawthesigningof global trade agreements that further eroded the power of ldquothe peoplerdquo (ienon-corporations) to controlwhat theycouldcharge for theirgoodsand laborHerearesomeinterestingfactsfromFairTradeToronto(fairtradetorontocom)avolunteergroupthatworkstoincreasetheawarenessaboutandavailabilityoffairtradeproductsbullSixcorporationscontrolapproximately70ofworldagriculturaltradewhileagriculturesupports the livelihoodsof70ndash80ofpeople living in low-incomecountriesbullSince1975GDPpercapitainindustrializedcountrieshasincreasedby50ithasfallenby15intheworldrsquosleastdevelopedcountriesbullOverthepast20yearstheleastdevelopedcountries(representing20oftheworldrsquospopulation)havesuffereda50declineintheirshareofworldtradebull Since 1960 the gap between the rich and poor has increased by 250Reactingtotheseglobalinequitiesconcernedconsumersbegantoorganizeandpromote new standards for producing goods for trade Goods that met thestandardswerecertifiedldquofairtraderdquoitemsbythecountriesbetweenwhichthey

werebeingtraded

BelowisalistofthegoalsoffairtradealsofromFairTradeTorontobull Improve the livelihoods and well being of producers by improving marketaccessstrengtheningproducerorganizationspayingabetterpriceandprovidingcontinuityinthetradingrelationshipbull Promote development opportunities for disadvantaged producers especiallywomenand indigenouspeopleand toprotectchildrenfromexploitation in theproductionprocessbull Raise awareness among consumers of the negative effects on producers ofinternationaltradesothattheyexercisetheirpurchasingpowerpositivelybull Set an example of partnership in trade through dialogue transparency andrespectbullCampaign for changes in the rules andpracticeof conventional internationaltradebull Protect human rights by promoting social justice sound environmentalpracticesandeconomicsecurity

Fairlytradedgoodsarewidelyavailableinsugarcocoaandchocolateproductscoffee tea spicesquinoaandbananasEncourageyour localgrocerystore tostocktheseproducts

THINGSTOCONSIDERWHENBUYINGSUGARMostsugarcomes fromsugarcanewhich isusuallyharvestedbypoorlypaidworkersinlessthancomfortableconditionsAsvegansweareconcernedwithanimal rights and therefore should also be concerned about the rights of thepeoplewhoproduceourfoodIfyouuserefinedsugarconsiderbuyingorganicfair trade sugar to support organic farming and fair working conditions forworkers(andthecommunitiesinwhichtheylive)Organicandfairtradesugarisavailableatmostlargegrocerystoresaswellashealthfoodstores

CHAPTER11

DRINKUP

GoodMorningElixirbullldquoApplePierdquoFiberDrinkbullAlmondMilkbullCoconutMilkGetUpampGoSmoothiebullGreenSmoothiebullDecadentDateSmoothieImmune

BoostJuicebullEasyTeabullTurmericGingerTeabullHotIron

GOODMORNINGELIXIR

I am not typically a routine-oriented person but I do drink my lemon waterevery morning In traditional Chinese medicine sour tastes are linked to theliver which makes this drink a great daily detox for our bodies it alsostimulateshydrochloricacidproductioninourbellies(forgooddigestion)andisamorerefreshingwaytostartthedaythandrinkingcoffeeIfyouarenewtocleansingworkyourwayuptousingfrac12alemonOnyour

firstmorningyoumaywanttousejustonelemonsliceonthesecondandthirddays a frac14 lemon and by the fourth day the entire frac12 lemon I make a largeamount in a 1-qtL glassMason jar but feel free to use a smaller quantity ofwaterforalargemugrsquosworthuptofrac12organiclemon(seenoteinintro)washedwellbeforeslicing1frac12ndash3cupsroomtemperaturefilteredorspringwaterfrac12ndash1cupjust-boiledfilteredwater

Usingareamerreleaseallthelemonjuiceintoalargemug(orglassjar)thendropthelemonintoo(ifyourlemonisnrsquotorganicskipthisstep)Fillmugabout 23 fullwith the room temperaturewater then topupwith just-boiledwaterAfterdrinking followwithanotherglassofwater or at least a swishofplainwaterinyourmouthtoremovetheacidiclemonjuicefromyourteethPictureyourliversmiling

MAKES1SERVINGGFSFNFR

JuicingCitrusTogetthegreatestamountofjuiceoutofacitrusfruitfollowthesesimplestepsbullUsingyourpalmrollfruitaroundonkitchencounterortabletopbullWashitwell(thisisespeciallyimportantifyouareusingtherind)bullSliceopenwidthwiseoveryourmugorglasstocatchanyjuicygoodnessbullWith a reamer (I prefer the handheld reamers to tabletop ones unlessthereisalotofjuicingtodo)extractasmuchjuiceandpulpaspossibleIfyoudonrsquothaveareameraforkwilldondashjusttwistittoloosenthepulp

ldquoAPPLEPIErdquoFIBERDRINK

Many of us donrsquot get enough fiber in our diets whichmeanswe often arenrsquoteliminatingenoughwastefromourbodiesAndwhenwersquorenoteliminatingthatwaste it gets reabsorbed Itrsquos a rotten cycle literally Herersquos a great drink(slightly adapted from naturopathic doctor Sat DharamKaurrsquos recipe) to getyougoingTheapplejuiceandcinnamonmakeittastytooAllingredientsshouldbeavailableathealthfoodstoresbutifyoucanrsquotfind

themalljustmixupwhatyoursquovegotYoucandrinkthisdailybetweenmealsoruptofourtimesadayunderasupervisedcleansingregime

1frac14cupsfilteredwater13cuporganicunclarifiedapplejuice(containsapplepectin)1tbspflaxseedsfreshlyground(fibersourceampbowellubricant)2tsppsylliumseedhusksiftolerated(fiberbulkingagent)1tspwheatbraniftolerated(fiberthatremovestoxicmethylmercury)1tspchicoryrootextractpowder(containsinulinaprebiotic)frac12tspslipperyelmpowder(soothesintestinalliningampisanticarcinogenic)frac12 tsp cinnamon (discouragesunhealthybowel floraampnormalizesblood sugarlevels)frac12 tsp nondairy probiotic formula powder containing Lactobacilli acidophilus

andBifidobacteriumlongum

Combineallingredientsina2-cupglassjarandscrewonlidShakevigorously thendrink immediatelychewingeachmouthfulafewtimesbeforeswallowingFollowbyrefillingjarwithextrawateranddrinkingthattoo

MAKES1SERVINGGF(ifomittingbran)SFNF

Some folks findpsylliumseedhusksmake thembloated Ifyoursquorenotsure iftheydotrymakingthedrinkwithpsylliumonedayandwithoutanotherdayandseehowyoufeel

ALMONDMILK

Itrsquosnice tobeable tomakerawnondairymilkright inyourownkitchenandnotrelyonsoymilkTetraPakstoenjoyyourcerealinthemorning

frac12cuprawalmondssoakedinfilteredwaterovernight(orfor4ndash8hours)3ndash4cupsfilteredwater(tothickenmilkasdesired)18tspseasalt(optional)upto1tbspagavenectarorbrownricesyruporfrac14tspgreensteviapowder(tosweetenasdesiredoptional)

SaveleftoveralmondpulpasabakingingredientortosprinkleoncerealBecreative

DrainwaterfromsoakedalmondsPlacesoakedalmondsinafoodprocessororblenderalongwithfilteredwatersalt andnectar syrupor stevia andgive it awhirl forabout2minutesuntilalmondsarecompletelypulverizedStrain almond milk into a sealable glass jar (if a smoother consistency is

desireduseafinemeshstraineroranutmilkbag)Storesinfridgeforupto4daysBlendagainorshakewellbeforeserving

MAKES3ndash4CUPSGFSFNFR

SpiltmilkIf you find your food processor or blender leaks out the top whileprocessing trycoveringthe topwithapieceofplasticwrap lettingsomehangoverthesidesFitthelidovertheplasticwrapandblendasusual

COCONUTMILK

This is no task for a culinary slacker but if yoursquore up for busting open acoconut itrsquos smooth sailing after that (Anna Lappeacute and Bryant Terryrsquos bookGrubfirstinspiredmetotrymakingthisstufffromscratch)

1freshcoconut1frac34cupsjust-boiledfilteredwater

Pound holes through the eyes of the coconut using a clean nail and hammerDraincoconutwateranddiscard(ordrink it ifyou likendash itrsquosverysweet)TocrackcoconutopenyouwillrequiresomemusclePlacecoconutonateatowelon a cutting board and crack it hard with the hammer until it breaks open(thoughsometimesIgo tomyfrontstoopwhereIwhack theshelldownontotheconcrete)PrythefleshawayfromtheinsideofshellusingaknifeslicingintofleshandpryingitawayPeeloffbrownskinfromfleshifdesiredAdd coconut flesh to a food processor or blender and give it a good whirlpouringinjust-boiledwaterslowlyuntilpulpisveryfineAllow to sit for about 10 minutes before straining through a few layers ofcheeseclothor a finemesh strainer (or ideally a nutmilkbag) into a sealableglassjarorcontainerStoresinfridgeforupto3daysorinfreezerfor1ndash2months

MAKES AT LEAST 1frac12 CUPS (equivalent to one 14-oz 398-ml can ofcoconutmilk)GFSFNF

GETUPANDGOSMOOTHIE

This tastymeal-in-a-glass is high in fiber and includes blood-sugar balancingcinnamonandproteintogetyouthroughthemorningYoumaychoosetouseafrozenbananaforacoolerthickersmoothiebutthisdrinkisbetterassimilatedbyyourbodyatroomtemperature

1cuporganicnondairymilk1ripebanana3tbsphempproteinpowder(oranotherhigh-qualitynondairyproteinpowder)1tbspflaxseedsfreshlyground1tbspcarobpowderfrac12tspcinnamon

1tspbrownriceormaplesyruporagavenectarorfrac14ndashfrac12tspgreensteviapowder(optional)

13ndashfrac12cupfilteredwater(tothinsmoothieasdesired)

Whirlall ingredients together ina foodprocessororblender adding thewaterslowlytodesiredconsistencyDrinkimmediately

MAKES1SERVINGGFSFNF

GREENSMOOTHIE

IsitpossibleyoudonrsquotgetenoughgreensinyourdailydietHerersquosagreatwayto get some before you head off to work in the morning ldquoBut spinach in asmoothierdquoyousayRelaxthesweetnessfromthefruitbalancesitoutJusttryitandsee

1ripebanana1 cup fresh or frozen organic fruit (eg berries mango kiwi peach pearcherries)choppedifneeded1cuppackedorganicbabyspinachfrac12cupfruitjuice(pearmangoorberrynectarisnice)

1 tspspirulina (andor1 tbspgreenspowderblend [optional])frac14ndashfrac12cupfilteredwater

ForacreemiersmoothiesubstitutenondairymilkforthejuiceWhileblendingyoumayadd1tbspfreshlygroundflaxseedsoranythingelseyoumaylikeinyoursmoothieAdd the banana fruit spinach juice and spirulina into a blender or foodprocessorWhirlingredientsforabout30secondsuntilallfruithasbeenprocessedSlowlyaddwaterandre-blendtodesiredconsistencyPourintoaglassandenjoy

MAKES 1 LARGE SERVING AS A MEAL (2frac14 CUPS) OR TWOSMALLERSERVINGSGFSFNFR

DECADENTDATESMOOTHIE

Thismakesanextraspecialbreakfasttreatoradeliciousmilkshake-likedessert

5ndash6datespittedampchopped2tbspjust-boiledwater(enoughtocoverdates)1medium-largebananafrozenfrac34cupnondairymilk

2tbspalmondbutter(orothernutorseedbutter)frac12tspcinnamonrawalmondsfinelycrushed(forgarnish)

Placethedatesinasmalldishandpourjust-boiledwateroverthemLetthemsitforafewminutesuntiltheysoftenAddsofteneddatesandtheirwateralongwiththebananamilkalmondbutterandcinnamonintoafoodprocessororblenderandgiveitawhirluntilsmoothIfneededthinwithadditionalmilk(orfilteredwater)PourintoafancyglasssprinklewiththealmondsifdesiredandservecoldMAKES1SERVING(ABOUT1frac34CUPS)GFSFNFR(ifusingrawmilkornutbutter)

Reconstitutingdriedfruitbysoakingovernightorquicksoakinginjust-boiledwaterhelpsmakeitmoredigestibleandusableinsmoothies(especiallydatesorgogiberries)Presoaked raisinsaregood forbakingas theyare less likely toburn

IMMUNEBOOSTJUICE

This isa tasty fresh juice that Irsquovealways foundeasy tomake inacentrifugaljuicer(moreonjuicers)CarrotsoffervitaminsAB3andE thebeethelpstobuildyourbloodandthegingeriswarmingandaidscirculationanddigestionFor an extra nutrient-packed drink pour juice into a jar add 1 tsp spirulinapowdercoverwithlidandshakeitup

3largeor4mediumcarrots1smallorfrac12mediumbeet1mediumapple1thumb-sizedpiecefreshgingerroot

Optionals(choose2)frac12lemonpeeled1smallormediumcucumber2stalkscelery4stalkskale

ScruballproducewellandtrimoffendsofcarrotsandbeetndashnoneedtopeelanythingYour juicermayhave awide enoughmouth forwhole apples but Irecommend quartering them and removing the seeds (as they contain smallamountsofcyanidendashthisisespeciallyimportantifyouplantousethepulpinJuice Pulp Muffins) Process all ingredients in juicer according to machinersquosdirectionsDrink immediately (centrifugal juicers produce juice that oxidizes quickly)sippingslowlyformaximumnutrientabsorption

MAKES1SERVING(ABOUT1frac34cup)GFSFNFR

EASYTEA

Mydear friendMelinaClairewhorsquosaherbalistcreated thissimpleand tastyteablendformeIenjoyitafterdinnerasithelpstoeasedigestionandallowsme to wind down for the evening Use organic and locally-grown herbswheneverpossible

1partlemonbalm1partnettleleaves1partoatstraw1partpeppermintleavesjust-boiledfilteredwater

Toemphasizegooddigestionadd

1partfennelseeds

Tomakethiscalmingadd1partchamomileflowers

CombinealltheherbstogetherinalargebowlMeasure1tspherbblendforeachcupofwateror1heapingtbspfor4cupsofwaterPlaceherbblendinateastrainerorclothteabagandplaceinateapot(Transferremainingdriedherbs intoaglass jarwithasecure-fittinglidanduseover thenextfewmonths)Pourthewaterthroughstraineroroverbagintoteapotcoverwithalidandteacozyoradishtowelandallowtosteepfor10ndash20minutesPourintomugssipslowlyandenjoy

MAKES1ndash4CUPSGFSFNF

TURMERICGINGERTEA

My friendCheendana shared this recipe fromaherbalist friend sayingldquoYouwonrsquotbelievehowdeliciousthisisrdquoEnjoythiswarmingdrinkintheeveningasit can helpwith digestion Traditional Chinesemedicine says that the liver ismostactivebetween1and3amsoitrsquosbeneficial toconsumethingsthatareliver-supportingsuchasturmericbeforebedBe warned turmeric stains in amajor way If you have a glass saucepan

nowrsquos the time to use it Same goes for a glassmug Theyrsquollwash cleanwithgreatereaseOhandbecarefulofyourcountersandyourclothestoo

1tspfreshgratedturmericroot(orfrac12tspturmericpowder)1tspgratedfreshgingerroot(orfrac12tspgroundginger)2ndash3twistsofblackpepperfromapeppermill(optional)1frac12cupsfilteredwater

juiceoffrac12lemon2tspmaplesyruportotaste

Curcuminwhichlendsturmericitsbrightyellowcolorhasbeenidentifiedasa strong but safe anti-inflammatory agent great for those with inflammatorybowel disease Also its antioxidant properties make it impressivelyanticarcinogenic and useful for rheumatoid arthritis sufferers TurmericsupportsliverdetoxificationtooandseemstobemosteffectivewhenconsumedwithblackpepperCombinetheturmericgingerpepperandwaterinasaucepan(preferablyglassseenoteabove)onmedium-highheattosimmerfor5ndash10minutesbecarefulnottoboilPourintoamugaddthelemonjuiceandsyrupandstir

MAKESABOUT1frac12CUPSGFSFNF

HOTIRON

WhenIlivedonStowelLakeFarmonSaltSpringIslandInoticedthatafewofthe farmers drankmolasses in hot water first thing in themorning instead ofcoffeeMolassesoffersadecentamountofironAndsodonettleleavesIronisa mineral we need for good energy levels and healthy immune systems andvitaminCfromthelemonsisneededtoabsorbtheironhellipsodrinkup1heapingtbspnettleleaves(or2teabagsofnettleleaves)4cupsjust-boiledfilteredwaterjuiceoffrac12lemon1tbsporganicblackstrapmolasses

Place the loosenettle leavesor teabags ina teapotor1-qtLglassMason jarPourinthejust-boiledwaterandcoverwithalidandteacozyoradishtowelandallowtosteepfor15ndash30minutesbeforestrainingoutleavesorremovingteabags

Stirinthelemonjuiceandmolassesandenjoy

MAKES 2ndash3 SERVINGS OR ENOUGH FOR 1 PERSON TO DRINKOVERAFEWHOURSGFSFNF

CHAPTER12

BREAKFASTS

FreshFruitSaladsbullAll-PurposeApplesauceGoodMorningMueslibullRocorsquosGranolabullCranberryGingerGranolaChewyFruitampNutGranolaBarsbullCozyOatmealbullTheMorningKamutBananaPancakesbullLirsquolBlueCornCakesbullBlueberryBreakfastPolentaSweetPotatoRoundswithCinnamonDrizzlebull

MapleTempehStripsTofuScrambullCrispy-FriedTofu

FRESHFRUITSALADS

MyfriendsHeatherandKarlahadagoodlaughwhenItoldthemIwaswritingfruit salad recipes ldquoWho needs a recipe for fruit saladrdquo Heather almosthowled Irsquove had some pretty un-wonderful fruit salads inmy life so I figuresomepeoplemightAndwiththatIhumblyofferyousomesimpleguidelinesforpreparing tasty and refreshing bowls of mixed fresh fruit Enjoy them forbreakfast as a snack or on a picnic As far as good digestion is concernedeatingfruitafteramealainrsquotthebestideasoifyoursquorehavingitasdessertwaitforatleast30minutesafteryourmealPreparedfruitdoesnrsquotlasttoolong(anditsvitamincontentdecreasesassoon

asyousliceintoit)soonlypreparetheamountthatyouwilleatinthenextdayortwoA fruit salad doesnrsquot need to include everything but the kitchen sink ndash too

manyflavorsinonebowlcanbeoverwhelmingAgoodsaladfeatures3ndash5fruitsndashyoucanevenmakesomethingassimpleasanall-melonsaladusingorangeyellow-pink-andgreen-fleshedvarietiesItrsquosgoodtobalancesofterfruitslikeberriesmangoesandkiwiswithabase

of fleshyor substantial fruits likechunksofmelonorpeeledand thinly sliced

appleIrsquoveneverbeenahugefanofbananasinfruitsaladastheycangetslimyanddiscoloredsoifyoursquoregoingtousethemslicetheminjustbeforeservingAndavoidusingcannedfruitItrsquosbeendepletedofmanyofthevitaminsitoncehadsowhybotherAllowfor1cupofpreparedfruitperservingGFSFNFR

Insummerwehavelotsoflocally-grownfruitoptions(seeforessentialorganics)Applesamppears(laterintheseason)

Berries

GrapesMelonStonefruitspeachesnectarinesplumsapricotscherries

Tropicalfruitscanalsomakeaniceaccent

Kiwi

Lychee

Mango

Orange

Papaya

Pineapple

Pomelo

Starfruit

TheseadditionscanmakeafruitsaladmemorableFreshchoppedmintbasilorsageleavesGratedfreshgingerrootorgroundcardamomFreshlemonandlimejuiceswhichhelptokeepfruitfromturningbrownAdashofpurevanillaextractCoconutmilk(fortropical-themedsalads)CantalouperindscansometimesbeinfectedwithstrainsofsalmonellaWhilewashingfruitbeforecuttingitopenisalwaysagoodidea inthiscase itdoesnotmakemuchofadifferenceFoodsafetyexpertsrecommendthefollowingbullChoosemelons thatarecleanand freeofbruisesorblemishesSteerclearofprecutmelonsbullCutcantaloupeswitha sharpknifeadullknifecancausecontaminationbypushingtherindintothefleshbullSliceawaytherindbeforeeatingorstoringandrefrigerateanyleftoverfleshwithinanhourortwoofcuttingbullWashyourcuttingboardwellwithhotsoapywateraftercuttingmelons

Sweetenerscanintensifyflavorsbutusesparingly

AgavenectarGrainmaltorsyrup(egbarleyorbrownrice)Maplesyrup

If sweetener is too thickmix itwith lemon juice (or excess juice from theingredients)thenpouritintothebowl

ALL-PURPOSEAPPLESAUCE

Applesauce is a staple inmy kitchen often taking the place of eggs in bakedgoodsandsometimesasasimplesnackslightlywarmedinasaucepanIfyouhaveaninclinationtocan(agreatskilltohave)usethisrecipeatappleharvesttimedoubling triplingorquadruplingitdependingonhowmanyapplesyouhaveSeetheIndexforalltherecipesinthisbookthatuseapplesauce8mediumapplespeeledcoredampchopped1cupfilteredwater2tspfreshlemonjuice1tspcinnamon(optional)

Tart and juicy apples likeCortlandFujiGoldenDeliciousGrannySmithJonagoldMcIntoshorNorthernSpyarepreferableforthisrecipePlace theapplesandwater inapotonmediumheatCoverandsimmerfor30minutesstirringoccasionallyRemovefromheataddthelemonjuiceandcinnamonandmashAllowtocoolslightlybeforeservingorusingandcoolcompletelybeforestoringinthefridgeMAKESABOUT4CUPSGFSFNF

PinkSauceIoftenchoosenot topeel theapplesbeforecookingTheskinswillbreakdowntoacertaindegreebuttherewilllikelybesomecurlybitsremainingIf using appleswith any red in the skins the resulting saucewill have aprettypinktinge

GOODMORNINGMUESLI

MuesliisabreakfastcerealwithabaseofuncookedrolledoatsanddriedfruitHerersquosmyversion If you live ina cereal-hungryhousehold youmaywant tomakeadoublebatchServewithnondairymilkoryogurt

4cupscerealflakes(IlikeNaturersquosPathOrganicHeritageFlakesorMilletRiceFlakes)2cupsrolledoats1cuppuffedgrains(IlikeNaturersquosPathOrganicKamutPuffs)frac12cuporganicraisinsfrac12 cup dried fruit chopped if needed (eg dried apple unsulphured apricotsdriedcranberriescoconutflakesdatesoradditionalraisins)frac12cuprawalmondsorothernutschoppedfrac12cupseeds(sunflowerpumpkinflaxamporsesameseeds)1tspcinnamon

CombineallingredientsinalargebowlandtosswellStoresinanairtightcontainerforupto1monthMAKES9CUPSABOUT8ndash12SERVINGSSFNF

ROCOrsquoSGRANOLA

Ivividly remember two thingsaboutmy firstvisit toHalifaxNovaScotia therecord-breaking lack of sun that persisted for more than two weeks andRebeccarsquos homemade granola with soymilk served in rustic ceramic bowlshandmadebyAdrienneThedriedfruitismixedinattheendtoavoiddryingitoutanyfurtherandmakingittootough

3cupsrolledoatsfrac12cupoatorspeltbran(orwheatbraniftolerated)

frac12cupwheatgerm(oradditionalnon-wheatbran)frac12cupshreddedunsweetenedcoconutfrac12cupbrownricesyruporbarleymalt2tbsporganicblackstrapmolassesormaplesyrupfrac14cupchoppedorcrushedalmondsfrac14cupolivesunflowerorsoftenednon-hydrogenatedcoconutoil(plusextratocoatdish)2tbspsunflowerseeds2tbspsesameseeds(unhulledpreferred)frac12tspcinnamonfrac12cuporganicraisinsfrac12cupdriedappleschopped

Maplesyrupcanbesubstitutedforthegrainsyrupormaltalthoughitmaynotcreatethesamecrunchygranolaclusters

Preheatovento325degF(165degC)Lightlyoila2frac12-or3-qtLcasseroledishCombinetheoatsbrangerm(ifusing)coconutgrainsyrupormaltmolassesormaple syrup almonds oil sunflower and sesame seeds and cinnamon in alargebowlTransfer to the casserole dish evenly distributing granola and bake for 25minutesremovingfromoventostiracoupleoftimesforevenbakingRemovefromovenmixintheraisinsandapplesandallowtocoolStoresinanairtightcontainerfor1monthormore

MAKESABOUT6CUPSOR6ndash12SERVINGSSFNF

CRANBERRYGINGERGRANOLA

The freshginger in this cerealgives it agreat little zingServewithnondairy

milkoryogurt

3cupsrolledoats1cupoatorspeltbranfrac12cupshreddedunsweetenedcoconutfrac12cupchoppedrawcashewsfrac14cuprawpumpkinseeds(choppedifdesired)frac14cupsoftenednon-hydrogenatedcoconutoilorsunfloweroil(plusextratocoatdish)23cupbrownricesyruporbarleymalt1tbspgratedfreshgingerrootfrac34cupdriedcranberries

Afrac12cupmaplesyruporagavenectarcanbesubstitutedforthegrainsyrupormaltalthoughitmaynotcreatethesamecrunchygranolaclustersUsefruit-sweetenedcranberrieswhenyoucan

Preheatovento325degF(165degC)LightlyoilacasseroledishCombinetheoatsbrancoconutcashewspumpkinseedsoilandsyrupormaltinalargebowlSqueezethegratedgingeroverthebowlthenaddthepulptoo(forabetterdistributionofgingeryflavor)Transfer to the casserole dish evenly distributing granola and bake for 25minutesremovingfromoventostiracoupleoftimesforevenbakingRemovefromovenmixincranberriesandallowtocoolStoresinanairtightcontainerforamonthormore

CHEWYFRUITANDNUTGRANOLABARS

Irsquovecomeupwiththisversionoftheclassicbreakfast-on-the-goanytime-of-daysnack using a gloppy high-fiber flax and amaranth mixture to bind themtogetherIlikethelookofthecutelittleamaranthinthere(itrsquosagrainIdonrsquotusetoooften)andtheflavorrsquosprettylovelyTheymakeforgreatroad-tripfood

3cupsrolledoats(notquickoatsndashmaysubstitutewithkamutorryeflakesbutoatsnourishyournervoussystem)1cupfilteredwaterfrac14cupflaxseedspartiallyground(acouplequickpulsesinthecoffeegrinder)2tbspamaranthfrac12cupoatbran(orwheatbraniftolerated)frac12cupwholegrainflour(egspeltkamutorwheat)frac12cupshreddedunsweetenedcoconutfrac12cupdriedcranberries1tspcinnamonfrac14tspseasalt23cupmaplesyrupfrac12cupsunfloweroroliveoil(plusextratocoatpan)zestof1organicorange

Preheatovento350degF(180degC)Spread the oats on an unoiled baking sheet and toast them for 20 minutesstirringoncehalfway throughbaking time to prevent browningRemove fromovenandsetasideReduceoventemperatureto325degF(165degC)Combinethewaterflaxseedsandamaranthinasmallpotonthestoveonhighheat(youcandothiswhiletheoatsaretoasting)Bringtoaboilstirandthenreduce heat to a simmer for 8minutes or until noticeably thickenedRemovefromheatandsetasideWhisk together the bran flour coconut cranberries cinnamon and salt in alarge bowl Add toasted oats to bowl along with the syrup oil zest andflaxseedmixtureandstirwelltocombineLightlyoilan11x7x2-in (28x18x4-cm)bakingpanTransfermixture intopan

pressingdownevenlyScoreinto16bars(onelengthwisecut7widthwisecuts)Bakefor30minutesAllowtocoolbeforecuttingStores inanairtightcontaineronyourcountertopforabout4daysor infridgeforuptoaweek(althoughtheymightgetsoggyinthefridge)

MAKES16BARSSFNF

FlavortoyourfancyTo experimentwith the flavoring you can substitute the same amount ofdates for cranberries and lemon zest for orange or instead of thecranberries and coconut try raisins andwalnuts or ginger and cashews(ooohwhataboutcandiedginger)

COZYOATMEAL

Oats are good for your nervous and immune systems and are wonderfullywarming in the colder months While my Scottish ancestors might haveconsidereditsacrilegioustoaddsomanythingstoapotofporridgeIgottheidea fromthezineVeganMaryanditrsquosbeenoneofmy favoritebreakfasts foryears

13cuprolledoats(notquickoats)frac34cupfilteredwaterorpurefruitjuice7(orso)wholerawalmondscoarselychoppedor1ndash2tbsprawsunflowerseeds1tbsporganicraisinsorchoppedpitteddatesfrac14tspcinnamon1pinchofseasaltfrac12appleorpearcoredampchopped(optional)1tbspflaxseedsfreshlygroundmaplesyruptotaste(optional)organicnondairymilktotaste(optional)

CombinetheoatswaterorjuicealmondsorseedsraisinsordatescinnamonsaltandappleorpearinasmallpotonmediumheatCook for about 8 minutes stirring occasionally until oats have softened asdesiredTransfer to a cereal bowl sprinklewith the flax seeds anddrizzlewith syrupandmilkMAKES1SERVINGSFNF

THEMORNINGKAMUT

WhoknewkamutkernelshadsuchafuntextureIfyouhavetimepresoaktheminthewater(butusingjust-boiledwater isbest) inasmallsaucepanthenightbeforendashitrsquollcutdownonthecookingtimeinthemorning(onlyby5ndash10minutesbutsomedaysthatcanmakeabigdifference)

13cupwholegrainkamutfrac34cupfilteredwaterfrac14cuppearorapplejuicefrac12tspcinnamon18tspseasalt1-2tbspflaxseedsfreshlygroundbarleymaltorbrownriceormaplesyruptotaste(optional)organicnondairymilktotaste

Bring thekamutandwater to aboil in a small saucepan (or ifpresoaked justturnontheheat)stirringtoensureitdoesnrsquotsticktothebottomofthepotOnceboilingreduceheattolow(ormedium-lowdependingonyourstove)andstir in the juice cinnamon and salt Cover and cook for about 50 minutesstirring occasionally ndash careful not to let it stick ndash until kamut is al dente orchewybutnotcrunchy

TransfertoacerealbowlsprinklewithflaxseedsanddrizzlewithmaltorsyrupandmilkMAKES1SERVINGSFNF

BANANAPANCAKES

WouldyoulaughatmeifIsaidthatJackJohnsonrsquossongldquoBananaPancakesrdquohascastamoreromanticlightonthisweekendbreakfaststapleformethaneverbeforeThis recipersquos beenwithme since I first became vegan If youwant tomakewafflesinsteadjustbumpuptheoilto1tbspandmilkto1frac12cupsServe with your favorite pancake toppings ndashmaple syrup chopped nuts or

seedsnutbutterornon-hydrogenatedmargarinecinnamon

1cupspeltflour2tspbakingpowderfrac14tspcinnamon(optional)frac14tspseasalt1ripebananamashed(about13cup)1cuporganicnondairymilk(ormoretothinbatterasdesired)1tbspmapleorbrownricesyruporbarleymaltorfrac12tspgreensteviapowder1tspnon-hydrogenatedcoconutoilorsunfloweroil(plusextraforfrying)

WhisktogethertheflourbakingpowdercinnamonandsaltinamediumbowlAddthebananamilksweetenerandoilandstirjustuntilflourisabsorbedLightlyoilaskilletandplaceonmediumtomedium-highheatPortionfrac14cupbatterperpancakeontotheskilletandfryforabout4minutesuntilgoldenthenflipandfryfor2minutesuntilgoldenContinueuntilallbatterisusedMAKES2ndash3SERVINGSSF(IFUSINGSFMILK)NF

PancakepointersThefirstpancakeisalmostalwaysaflopPerhapsfromtoomuchoilinthe

panmakingthepancakestoooilyortoolittleoilmakingthemsticktothepanButdonrsquotgetdiscouragedndashjustmakethenecessaryadjustmentsandproceedwiththerestofthebatterThe oiled pan should be fairly hotwhen you pour on the batter Test bysprinklingafewdropsofwaterontoitIfitsizzlesyourpanisreadyForcookingpancakesitrsquosafinebalancetogetjusttherighttemperaturendashtoomuchheatcanburntheoutsideswhiletheinsidesstayrawnotenoughheatcanmakethemverydryFlipeachpancakeonlyoncendashflippingthembackandforthdriesthemoutDonrsquot pressdownon yourpancakeswith the spatula (Irsquom talking to youfidgetycooks)LetthemdotheirthinginthepanotherwisetheywillbethinandtoughFor crecircpes thin out the batter addingwater or nondairymilk 2 tbspndashfrac14cupatatimetobatteruntildesiredconsistencyisachievedTokeeppancakeswarmandmoistwhilecookingrestofbatterputaplatecoveredwithacleanteatowelintheovenatalowtemperature(say175ndash200degF80ndash95degC)StackcookedpancakesontheplateundertheteatowelFryupallthebatterintopancakesndashevenifyoudonrsquoteatthemallyoucanfreezetheleftoverstobewarmedupinthetoasterovenatalaterdateAndyouknowwhatrsquosespeciallyniceWarmmaplesyrupHeatabitupinasmallsaucepan5minutesbeforeyousitdowntoeat

LIrsquoLBLUECORNCAKES

I firstmadethesea fewsummersbackwhenIwasregularlyvisitingmyfriendKarlarsquosfarmThebluecornmealinherpantryjustdrewmeintomakepancakeseverytimeOhanddidyounoticeWithmilletflourtheyrsquoregluten-freeServe hot with molasses or maple syrup and any other delicious pancake

toppings

23cupnon-GMbluecornmeal(maysubstitutewithyellowcornmeal)1cupjust-boiledwater23cupmilletflour(orotherwholegrainflour)

2tbspflaxseedsground1tbspbakingpowder1tspcinnamonfrac12tspseasalt1cuporganicnondairymilk13 cup applesauce (see All-Purpose Applesauce) 1 tbsp maple or brown ricesyruporfrac12tspgreensteviapowder1tbspoliveorsunfloweroiladditionalsunflowerornon-hydrogenatedcoconutoil(forfrying)

Mixthecornmealandjust-boiledwaterinabowlandsetasideCombine the flour flax seeds baking powder cinnamon and salt in a largeseparatebowlAddthemilkapplesaucesweeteneroilandcornmealmixtureandstiruntilarelativelyuniformbatterisachievedandtherearenobigclumpsLightlyoilaskilletandplaceonmediumheat (ormedium-highdependingonyourstove)Onceoilishotportionbatter(2ndash3tbspeach)ontopanandcookforabout 4minutes until golden then flip and cook for 3minutes until goldenContinueuntilallbatterisusedyouwillneedtore-oilpanbetweenbatches

MAKES4ndash6SERVINGSOR20ndash26SMALLPANCAKESGFSFNF

BLUEBERRYBREAKFASTPOLENTA

ThisisasimplebreakfasttreatServedrizzledwithmaplesyruporbarleymaltifdesiredndashitrsquoseventastierservedwithCashewCreem1cupnon-GMcornmealfrac12tspcinnamon(optional)frac12tspseasalt1frac12cupsfruitjuice(applepearorothernon-citrusfruit)1frac12cupsfilteredwater

1 tspnon-hydrogenatedcoconutoilorsunfloweroroliveoil (plusextra tooildish)1cupblueberries(freshorfrozenbutnotthawed)

MixthecornmealcinnamonsaltandjuiceinasmallbowlBring the water to a boil in a 3-qtL saucepan Once boiling slowly stir incornmealmixtureCookuncoveredonmedium-lowheat for20ndash30minutes stirring frequently topreventscorchinguntilthickandsmoothItrsquosdonewhenyoucanjamaspoonintoitanditrsquollstandonitsownRemovefromheatStirintheoilusingasiliconespatulathengentlyfoldintheblueberriesScrapepolentaintoalightlyoiledorparchment-linedbakingdishorpieplateandsmoothoutevenlyAllowtosetforabout30minutes(Itrsquollfirmuponitsownyoursquollsee)CutthepolentahoweveryoulikendashIsliceitevenlyintoquartersandthencuteachquarterinto4trianglesStoreanyremainingpolenta inanairtightcontainer in thefridgeforupto4ndash5daysandwarmitupinaskilletortoasterovenbeforeservingMAKESABOUT5SERVINGSGFSFNF

SWEETPOTATOROUNDSWITHCINNAMONDRIZZLE

Who says sweet potatoes canrsquot be a breakfast food Theyrsquore substantial andgroundingndashtwoqualitiesIlookforinamorningmealThis ldquodrizzlerdquo is a very flavorful alternative tomargarine Itrsquos also got an

amazingnutritionalprofiletherersquosproteininthenutbuttertheEFAs(essentialfattyacids)intheflaxseedoilpromotegoodbrainfunctionamongotherthingstherersquos iron and calcium in the molasses and the cinnamon discouragesunhealthybowel floraandnormalizesblood sugarand insulin levelsYoucanalsotrythedrizzleonwafflesortoast

2fist-sizedor1largeorange-fleshedsweetpotatoscrubbedampslicedinto18-in(frac12-cm)rounds2tbsporganicnutbutter(egalmondcashewornaturalpeanutbutter)

2tbspflaxseedoil(IlikeOmegaNutritionrsquosOrangeFlaxOilBlend)2tsporganicblackstrapmolassesormaplesyrup2tspcinnamon18tspseasalt

Steam the sweet potato rounds for 8ndash10 minutes until soft (see steamingdirectionsifneeded)CombinetheremainingingredientsinasmallbowlandmixwellDishoutthesteamedsweetpotatoesinto2cereal-sizedbowlsandgarnishwiththedrizzle

MAKES2SERVINGSGFSFNF

MAPLETEMPEHSTRIPS

AtastyreplacementforbaconItrsquosworthseekingoutchipotlepepperpowderforthis recipe as it offers a nice smokey kick Serve alongside pancakes (BananaPancakes-LirsquolBlueCornCakes)inasandwichorontopofsalad(seechapterfifteen)

9oz(250g)organicnon-GMtempehslicedlengthwiseintofrac14-in(23-cm)strips(about18strips)2tbsptamarisoysauce2tbspmaplesyrup1tbspfilteredwaterfrac12tspapplecidervinegar1largeclovegarlicgratedorpressedfrac14ndashfrac12tspchipotlepepperpowder(ifunavailableusefrac14tspcayennepepper)(ortotaste)2tbspnon-hydrogenatedcoconutoiloroliveorsunfloweroil(forfrying)13cupfilteredwater

PlacethetempehstripsinashallowdishCombinethetamarisyrupwatervinegargarlicandchipotleinasmallbowlandstirPourovertempehandmarinateforatleast15minutes(orovernight)Heat1 tbspoil ina largeskilletonmedium-highOncepan ishot layhalfofstripsinpantofit in1layerCookfor3ndash4minutesuntiltheybegintobrownbutbecarefulnottoletthemburnFlipandcarefullydrizzleonhalfthewaterCookforanother2ndash3minutesthenremoveandsetasideAddremaining1tbspoilandrepeatMAKES4ndash5SERVINGSGF

TOFUSCRAM

A tasty alternative to scrambled eggs Servewithwhole grain toast and freshsalad

1lb(454g)mediumorfirmtofuroughlychoppedorcrumbled3tbsptamarisoysauce1tbspgratedfreshgingerroot1tbspnon-hydrogenatedcoconutoiloroliveoil1ndash2tbspnutritionalyeast(optional)1tspturmeric

PlacethetofuinashallowdishCombinethetamariandgingerinasmallbowlandmixwellPourovertofuandmarinatefor10ndash20minutesHeat the oil in a skillet on medium-high Once skillet is hot add tofu andmarinadeandsprinklewithnutritionalyeastandturmericStirwithasiliconespatulaforabout6minutesuntilheatedthrough

MAKESABOUT4SERVINGSGFNF

CRISPY-FRIEDTOFU

This is a simple and very tasty way to prepare tofu loved by vegans andomnivores alike You might also call it tofu bacon but the meat reference isunnecessary Serve alongside a fresh salad and whole-grain toast in asandwichorwithabowlofsteamedgreensandgrains

3tbsptamarisoysauce13ndashfrac12cupnutritionalyeast1lb(454g)firmtofuthinlysliced(ideallynomorethan16-in[frac12-cm]thick)frac14cupoliveoil(forfrying)

Thesearebesteatenstraightouttathepan(wellwaitaboutaminuteortwosoyou donrsquot burn yourself) If you let them sit for too long (say 15 minutes)theyrsquorenotnearlyasscrumptious

Pour the tamari into a saucer (or small plate) and shake nutritional yeast intoanother Place a few tofu slices at a time in tamari for 10ndash60 seconds thencarefully flip toother side for another10ndash60 seconds (thequickestmarinatingyoursquolleverdo)HoldeachsliceabovesaucertoletexcesstamaridripoffthencoateachsidewithnutritionalyeastandsetasideRepeatuntilalltofuisusedHeat1tbspoilinalargeskilletonmediumOnceskilletishotlayenoughstripsinpantofit in1layerFryforabout4minutesuntilgoldenthenfliptoothersideandfryforanother3minutesuntilgoldenRepeatuntilalltofuisfriedusing1tbspoiltocoatpanforeachbatch

CHAPTER13

MUFFINSBISCUITSANDQUICKBREADS

TipsforMakingMuffinsbullAppleCinnamonMuffinsBananaChocolateChipMuffinsbullBlueberryBuckwheatMuffinsRaisinBranMuffinsbullZucchiniDateMuffinsbullJuicerPulpMuffinsSpicedSquashMuffinsbullButtahmilkBiscuits

CinnamonSwirlBiscuitsbullMolassesCornbreadbullGingerbreadAlmostFocacciaBread

TIPSFORMAKINGMUFFINSItrsquos fun to think that within just half an hour from the time yoursquore pullingingredientsoffyour shelfyoucouldbe slicingopenandbuttahrinrsquo-upa freshsteamingwarmmuffinMmmmbullIfyoursquovegotemptycupsinamuffintraypouralittlebitofwaterintoeachofthemsoyoudonrsquotmesswiththehumidityintheovenbullAvoidovermixingWhenyoumixthebattertoomuchglutendevelopsinthebatter and your muffins wonrsquot rise as wellWhen you put your wet and dryingredients together gently combine themwith a silicone spatulaYourbakedgoodswillbelighterandhavenicercrumbtexturebullMuffinsshouldberemovedfromthebakingtrayfiveminutesaftertheycomeout of the oven You want to allow them a few minutes to set (and be coolenoughtohandleforafewseconds)butyoudonrsquotwantthesteamcomingoffthem to condensemaking themuffin soggyA dinner knife (or better yet agrapefruitknife)canhelpgetthemoutAllowtocoolcompletelybeforestoring

APPLECINNAMONMUFFINS

ImakethisrecipeallthetimebecauseIusuallyhavealltheingredientsonhandanditrsquossimpletomake2cupsspeltflour1tspbakingsodafrac34tspcinnamonfrac12tspseasalt1mediumapplepeeledampdiced1cupapplesauce(seeAll-PurposeApplesauce)frac34cuporganicraisins13cuporganicnondairymilk18cupmaplesyrup3tbspsunfloweroroliveoil(plusextraifusingtocoatpan)

1tbspapplecidervinegarfrac12cupflaxorpoppyseedsorchoppedwalnutsoralmonds

Preheatovento375degF(190degC)Preparea12-cupmuffintraywithpaper linersoralightcoatingofoilWhisktogethertheflourbakingsodacinnamonandsaltinalargebowlAddthe apple applesauce raisinsmilk syrup oil vinegar and seedsornutsStirjustuntilallflourisabsorbedPortionthebatterintomuffincupsandbakefor20ndash22minutesuntilthetopsaredomedandatoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto3daysorinfridgeforuptoaweek

MAKES12MUFFINSSFNF

PlumprsquoemupIfyouroven tends toburnraisins inbakedgoods trypresoaking them inthe liquid that is called for in the recipe (For example in this recipepresoak them in the applesaucemilk syrup oil and vinegar)For extraplumpraisinsreconstitutetheminwaterovernight(discardingthesoakingwaterbeforeuse)

BANANACHOCOLATECHIPMUFFINS

This is one of those treats that stands out vividly from my memories ofchildhoodAssoonasmymumwouldbakethemtheyrsquodbegoneinaflashAsbananasmakesuchagreatreplacementforeggsinbakingIcanrsquotimaginewhyanyonewoulduseabananamuffinorbreadrecipethatcalledforeggs1frac34cupsspeltflour1frac12tspbakingpowderfrac12tspbakingsodafrac12tspcinnamon

frac12tspseasalt1frac12cupsmashedripebananas(about4mediumor3largebananas)23cupmaplesyrup13 cup softened non-hydrogenated coconut oil or sunflower or olive oil (plusextraifusingtocoatpan)23cupnondairychocolatechips(organicampfairtradeifpossible)frac12cupwalnutsorpecanschopped(optional)

Choosing ripe bananas over slightly greener onesmakes for a significantlybettermuffinasthepeeldevelopsbrownflecksthefruitinsidebecomessweeterandlessstarchy

Preheatovento375degF(190degC)Preparea12-cupmuffintraywithpaper linersoralightcoatingofoilWhisktogethertheflourbakingpowderandsodacinnamonandsaltinalargebowlAddthebananasyrupandoilStirjustuntilallflourisabsorbedFoldinthechocolatechipsandnutsPortionthebatterintomuffincupsandbakeforabout25minutesuntilthetopsaredomedandatoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto3daysorinfridgeforuptoaweek

MAKES12MUFFINSSFNF

ChocolateygoodnessIcanrsquotgetenoughof the slightlymeltedchocolatechips in thesemuffinsbutifyoursquorenotafanofchocolatesubstitutethesamequantityoforganicraisinsorchoppedpitteddates

BLUEBERRYBUCKWHEATMUFFINS

Iusedtoinsistthattherecouldbeeitherveganbakedgoodsorgluten-freebakedgoodsbutitwasnexttoimpossibletobakesomethingthatwasbothveganand

gluten-freeandnotwindupwithabigdisappointmentButafterplayingaroundinthekitchenabitIprovedmyselfwrongThesebabiesareimpressivendashandfreeofrefinedsugartoboot

1frac34cupswholebuckwheat(rawnottoasted)2cupsfilteredwater(roomtemperatureorjust-boiled)frac12cupmaplesyrup13cuporganicnondairymilk13cupflaxseeds(goldenpreferred)frac14 cup softened non-hydrogenated coconut oil or sunflower oil (plus extra ifusingtocoatpan)2tbspfreshlemonjuicezestof1organiclemon(about2tsp lightlypacked)(iforganicisunavailableomit)1tspaniseseedsground(optional)frac12tspseasalt1tbspbakingpowderfrac12tspbakingsoda2cupsfreshorfrozen(notthawed)blueberries

Rinse the buckwheat then combine it in a bowl with the room temperaturefiltered water and soak overnight (or combine with the just-boiled water andsoakfor1hour)Preheatovento375degF(190degC)Prepareamuffintraywithpaperlinersoralightcoatingofoil(yoursquollneedtoprep16cupsinsteadofthestandard12)Poursoakedbuckwheat(alongwithanyunabsorbedwater)intoafoodprocessororblenderaddthesyrupmilkflaxseedsoillemonjuicezestaniseandsaltandgive it awhirl forabout1minuteuntil thebuckwheatkernelsarebrokendownAddthebakingpowderandsodaandwhirlagainforanother10secondstocombinePour the batter into a large bowl and fold in the blueberries with a siliconespatula

Portionbatterintomuffincupsfillingthemtothetopandbakefor25minutesuntilthetopsaredomedandatoothpickinsertedinthecentercomesoutcleanStoresinanairtightcontainerforupto2daysorinfridgeforuptoaweek

MAKES16MUFFINSGFSFNF

SoakedbutnotforgottenIfyousoak thebuckwheatbutdonrsquotgetaround tomaking themuffins thenextmorningallisnotlostItwillkeepinthefridgeforadayortwondashjustallow it to warm to room temperature for about half an hour beforeproceedingwithrecipe

GhostmuffinsWhenamuffintrayisonitswayintotheovenbutnotallthecupsarefilledpour aboutfrac12 in (1 cm)water into each empty cup to promote the samelevelofhumidityintheoven

RAISINBRANMUFFINS

Thereareindeedlotsofwaystogetmuch-neededfiberinyourdietbutthisisaprettypopularone

frac34cupjust-boiledwater13ndashfrac12cupmaplesyrupfrac14cuporganicblackstrapmolasses1cuporganicraisins1frac12cupsoatorspeltbran(orwheatbraniftolerated)1frac12cupsspeltflour(orwholewheatpastryflouriftolerated)13cupflaxseeds1tspbakingpowder1tspbakingsoda

1tspcinnamonfrac12tspseasalt13cupoliveorsunfloweroil(plusextraifusingtocoatpan)frac14cupapplesauce(seeAll-PurposeApplesauce)1tbspapplecidervinegarzestof1organicorange(optional)(iforganicisunavailableomit)

Preheatovento350degF(180degC)Preparea12-cupmuffintraywithpaper linersoralightcoatingofoilCombine the just-boiledwater syrupmolasses and raisins inamediumbowlandsetasideWhisktogether thebranflourflaxseedsbakingpowderandsodacinnamonand salt in a large bowl Add the oil applesauce vinegar zest and raisinmixtureStirjustuntilallflourisabsorbedPortionthebatterevenlyintomuffincupsandbakefor20ndash22minutesuntilthetopsaredomedandatoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto3daysorinfridgeforuptoaweekMAKES12MUFFINSSFNF

ZUCCHINIDATEMUFFINS

One thing I learnedout in the fields is that squashhavea knack for hidingndashzucchinis in particular Iwould visit the squashpatch regularly peer throughtheleavesandnotnoticeanythingworthharvestingfordaysuntilndashta-dandashallof a sudden gigantic zucchinis would appear The dates make these lightlyspicedmuffinssweetwithouttheadditionofrefinedsugarndashhowaboutthat

1frac12cupschoppedpitteddatesfrac34cupjust-boiledwater2cupsspeltflour2tspbakingpowder

2tspbakingsoda2tspcinnamon1tspnutmeg1tspgratedfreshgingerroot(orfrac12tspgroundginger)frac12tspseasalt2cupsgratedzucchinifrac12cupflaxorsunflowerseedsorchoppedwalnutsfrac12cupsunfloweroil1tbspapplecidervinegar(plusextraifusingtocoatpan)

Placethedates inaglassorceramicbowlpour in the just-boiledwatercoverwithapotlidoraplateandallowtosoakPreheatovento375degF(190degC)Preparea12-cupmuffintraywithpaper linersoralightcoatingofoilWhisk together the flour bakingpowder and soda cinnamonnutmeggingerand salt in a large bowl Stir in the zucchini and flax seeds and mix untilzucchiniiswellcoatedinflourUncover the soakeddates andmash (noneed todrainwater)witha forkuntilrelativelysmooth(nobigchunks)AdddatemashandoiltodryingredientsStir just until all flour is absorbed Add the vinegar and stir just until evenlydistributedPortionthebatterintomuffincupsandbakeforabout22minutesuntilthetopsaredomedandatoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto2daysorinfridgeforuptoaweekMAKES12MUFFINSSFNF

Date-ingpointersTo make date-chopping a less sticky affair lightly oil your chefrsquos knifebeforeusingThedatepieceswilljustsliderightofftheblade

JUICERPULPMUFFINS

IfeltbadaboutalltheleftoverjuicerpulpfrommakingmyImmuneBoostJuicegoing to waste so Irsquove come up with this rather satisfying recipe for mytastebuds and conscience Thesemuffins are gingery andmoist so be sure torefrigerateorfreezethemiftheyrsquoregoingtobearoundformorethanadayortwo

2cupsspeltflour1tspbakingsodafrac12tspseasalt1tspgroundginger113cuplightlypackedjuicerpulpfromImmuneBoostJuicefrac34cupfruitjuiceororganicnondairymilk13cupmaplesyrupfrac14 cup softened non-hydrogenated coconut oil or sunflower oil (plus extra ifusingtocoatpan)1tbspfreshlemonjuiceorapplecidervinegar

Youmayusepulpfromotherveggieandfruitjuicecombinationsjustchooseyourflavorswisely

Preheatovento350degF(180degC)Preparea12-cupmuffintraywithpaper linersoralightcoatingofoilWhisktogethertheflourbakingsodasaltandgingerinalargebowlAddthepulp juiceormilksyrupandoilStir justuntilall flour isabsorbed(Ifbeetsandcarrotsare inpulp thebattermay look like salmonmousseDonrsquotworrythe color will change when baked) Add the lemon juice or vinegar and mixquicklyjustuntilevenlydistributedthroughbatterPortionthebatterevenlyintomuffincupsandbakefor22ndash24minutesuntiltopsaredomedandatoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto2daysorinfridgeforuptoaweek

MAKES12MUFFINSSFNF

SPICEDSQUASHMUFFINS

These are a treat for me in the cooler months I use butternut squash butanother winter variety would be fine too Theyrsquore especially nice served withpumpkinseedbutter(OmegaNutritionmakesaparticularlygoodone)1frac34cupsspeltflourfrac12cupoatbran2tspcinnamon1tspnutmegfrac12tspgroundcloves1tspbakingsodafrac12tspseasalt1frac12cups(lightlypacked)peeledampgratedwintersquash13cuppumpkinorsunflowerseeds2tspgratedfreshgingerroot23cupmaplesyrupfrac12cuporganicnondairymilk13cupsunfloweroil(plusextraifusingtocoatpan)1tbspapplecidervinegar

Preheatovento375degF(190degC)Preparea12-cupmuffintraywithpaper linersoralightcoatingofoilWhisktogethertheflourbrancinnamonnutmegclovesbakingsodaandsaltin a large bowl Stir in the squash to coat with flour Add the seeds gingersyrupmilkoilandvinegarandstirjustuntilallflourisabsorbedPortionthebatterevenlyintomuffincupsandbakefor20ndash22minutesuntiltopsaredomedandatoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto3daysorinfridgeforuptoaweek

MAKES12MUFFINSSFNF

BUTTAHMILKBISCUITS

Myhigh school friendAdrienne first introducedme tobuttermilkbiscuits Sheusesaheart-shapedcuttertoformthemsotheylookreallysweetBiscuitsmakea great accompaniment to any soup or fresh green salad Enjoy them whiletheyrsquorestillwarm3frac12cupsspeltflour2tbspbakingpowder1tspbakingsoda2tspseasaltfrac12cupnon-hydrogenatedcoconutoilornondairynon-GMmargarinecold1frac12 cups ldquosour milkrdquo (1 tbsp apple cider vinegar or lemon juice + organicnondairymilktomake1frac12cups)1tbspsweetener(mapleorbrownricesyruporagavenectar)organicnondairymilkoroilforbrushingbiscuittops

Preheatovento425degF(220degC)WhisktogethertheflourbakingpowderandsodaandsaltinalargebowlCut in the coconut oil or margarine until mixture is crumbly (pea-sized) andtherearenolargechunksofoil(theyshouldbepea-sized)StirintheldquosourmilkrdquoandsweetenerLightlymixandkneadjustuntilallflourisabsorbedRoll out onto a countertop or board to about frac34-in (2-cm) thick and cut intobiscuitsusingabiscuitcutterorupside-downglassormugBrush the tops with milk or oil and bake on an unoiled baking sheet for 13minutesuntillightlybrownedStoresinanairtightcontainerforupto3daysorinfridgeforuptoaweek

MAKESABOUT12BISCUITSSFNF

Coldingredients+hotoven=bestbiscuitsIn order to get the best textured biscuitsmake sure the fat (in this casecoconut oil or margarine) doesnrsquot melt into the flour before the biscuitsentertheovenEnsureitisrefrigeratedsothatitrsquossolidlikebutterandallotheringredientsarecoldCutthefatintotheflourwithapastrycutterortwoknivesavoidusingyourwarmfingersWhenbiscuitsarecookingthefatwillmeltleavingairpocketsthatmakethebiscuitslightandfluffyAndwhy is the oven temperature so high Biscuits cook best in a hot

oven(makesureyoursispreheatedtothecorrecttemperature)thesteamfacilitatesrising

CINNAMONSWIRLBISCUITS

MmmmHerersquosan impressivebrunchor tea-time treat IfyoursquoreservingmorethanthreepeopleyoumaywannamakeadoublebatchServefreshoutoftheovenfrac14cupjust-boiledwater13cupnon-GMcornmeal1frac12cupslightspeltflour2tspbakingpowder1tspbakingsodafrac12tspseasalt13cupnon-hydrogenatedcoconutoilornondairynon-GMmargarinecold(plusextratocoatpan)2ndash3tbspmaplesyrupfrac12cupldquosourmilkrdquo(1tbspapplecidervinegarorlemonjuice+organicnondairymilktomakefrac12cup)

Swirl2tbspnon-hydrogenatedcoconutoilroomtemperature(orslightlymelted)2tbspSucanatororganicsugar(fairtradeifpossible)1tspcinnamon18tspseasaltPreheatoven to425degF (220degC)Lineabaking sheetwithparchmentpaper (orlightlyoil)andsetasidePour the just-boiledwater over the cornmeal in a small bowl and set aside tosoakforabout15minutesWhisktogetherflourbakingpowderandsodaandsaltinalargebowlCutinthecoconutoilormargarine (withapastrycutteror2knives)untilpiecesaresortofpea-sizedStir in the syrup soaked cornmeal and ldquosour milkrdquo just until all flour isabsorbedTurn out the dough onto a clean floured surface and shape into a 9x7-in(23x18cm) rectangle (If yourdough isvery sticky feel free to sprinkleonanextra1ndash2tbspflour)CombinetheswirlingredientsinasmallbowlthenbrushitevenlyovertopofdoughRollituplengthwise(dothiscarefullyandevenlytomakeareallyniceldquoswirlrdquo)andgentlysliceinto10ndash12piecesPlacethemswirl-sideuponthebakingsheetreshapingeachbiscuitasneededDollopanyswirlmixturethatdrippedoffbackontopBakefor12minutesStoresinanairtightcontainerforupto3daysorinfridgeforuptoaweekMAKES10ndash12BISCUITSSFNF

MOLASSESCORNBREAD

Molassesaddsa rich taste (alongwithminerals like ironandcalcium) to thisbread making it a nice deep brown color Itrsquos great served warm with

CannelliniKaleSouportheSouthernBowl1frac12cupsspeltflour1cupnon-GMcornmeal2tspbakingpowderfrac12tspbakingsodafrac12tspseasaltfrac12tspcinnamon(optional)1frac12 cups ldquosour milkrdquo (1 tbsp apple cider vinegar or lemon juice + organicnondairymilktomake1frac12cups)13cupoliveorsunfloweroil(plusextraifusingtocoatpan)frac14cupapplesauce(seeAll-PurposeApplesauce)frac14cupmaplesyrup3tbsporganicblackstrapmolassesPreheat oven to 350degF (180degC) Lightly oil and flour an 11x7-in (28x18-cm)bakingpanandsetasideWhisktogethertheflourcornmealbakingpowderandsodasaltandcinnamonin a large bowl Add the ldquosour milkrdquo oil applesauce syrup and molassesGentlymixtogetherjustuntilallflourisabsorbed(Thebatterwillseemprettythinbutthecornmealwillabsorbliquidasitbakes)PourintothepreparedpanBakefor45ndash50minutesuntilbreadpullsawayfromthesidesofpanandthereareafewsmallcracksonsurfaceRemovefromovenandallowtocoolforatleast10minutesbeforeslicingintosquaresorrectanglesStoresinanairtightcontainerforupto3daysorinfridgeforuptoaweek

MAKES12SERVINGSSFNF

GINGERBREAD

ThisisalovelytreatduringautumnandwintertimeIliketowrapitupwithabowandgiveitasgiftsduringtheholidays

2frac12cupsspeltflour2tspbakingsoda1tspcinnamon1tspcocoa(fairtradeifpossible)orcarobpowder(plusextrafordusting)1tspgroundgingerfrac12tspallspicefrac12tspgroundclovesfrac12tspnutmegfrac12tspseasaltfrac12cupsoftenednon-hydrogenatedcoconutoilorsunfloweroil(plusextratocoatpan)frac12cuporganicnondairymilkfrac12cuporganicblackstrapmolassesfrac12cupmaplesyrup13cupapplesauce(seeAll-PurposeApplesauce)2tbspgratedfreshgingerroot1tbspapplecidervinegar

Preheat oven to 350degF (180degC) Lightly coat 2 (8frac12x 4frac12-in22x11frac12-cm) loafpansor4mini-loafpanswithoilandadustingofcocoaorcarobpowderthenlinethemwithparchmentpaperforgreatesteaseofremovalattheendWhisk together the flour baking soda cinnamon cocoa or carob powderground ginger allspice cloves nutmeg and salt in a large bowlAdd the oilmilkmolassessyrupapplesauceandgingerrootandstirjustuntilallflourisabsorbedQuicklystirinvinegarjustuntilitrsquosevenlydistributedPortion the batter evenly into pans and bake for about 36 minutes (for miniloaves) or 45 minutes (for regular loaves) until the tops are domed and atoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto2daysorinfridgeforuptoaweek

MAKES2REGULARLOAVESOR4MINI-LOAVESSFNF

EasymolassesIfyoumeasuretheoilbeforethemolassesthemolasseswilleasilyslipoutofthemeasuringcup

ALMOSTFOCACCIABREAD

Thisisaherbedquick-breadversionoffocacciaItgoesgreatwithsoupslikePortobello Soup CashewCreem Tomato Soup CreemyCorn Soup orGreenPeaSoup

3cupsspeltflour(plusextrafordusting)1tbspbakingpowder1tspbakingsoda1tspseasalt2tbspfreshrosemaryleaves(or1tbspdried)(plusextraforsprinkling)1tbspfreshbasilleaves(or1tspdried)1tspfreshthymeleaves(orfrac12tspdried)1tspfreshsageleaves(orfrac12tspdried)1tspfreshmarjoramleaves(orfrac12tspdried)1frac12 cups ldquosour milkrdquo (1 tbsp apple cider vinegar or lemon juice + organicnondairymilktomake1frac12cups)frac12cupapplesauce(seeAll-PurposeApplesauce)frac12cupoliveoil(plusextratocoatpan)

I avoid using yeast in baked goods because chemical yeast is a commonallergenforpeoplePreheatovento375degF(190degC)Prepare2(8frac12x4frac12-in22x11frac12-cm)loafpansor4mini-loafpanswithalightcoatingofoilandadustingofflourthenlinethemwithparchmentpaperforgreatesteaseofremovalattheend

Whisktogethertheflourbakingpowderandsodasaltrosemarybasilthymesageandmarjoram ina largebowlAdd theldquosourmilkrdquoapplesauceandoilStirjustuntilallflourisabsorbedPortionthebatterevenlyintopanssprinklewithadditionalrosemaryandbakeforabout35minutes(formini loaves)or45minutes(forregular loaves)untilthetopsaredomedandatoothpickinsertedincentercomesoutcleanStoresinanairtightcontainerforupto2daysorinfridgeforuptoaweek

MAKES2MEDIUMLOAVESOR4MINI-LOAVESSFNF

CHAPTER14

DIPSANDSPREADS

HummusThreeWaysbullRedLentilHummusbullWhiteBeanDipCilantroBlackBeanDipbullBabaGanoujGreatGuacamole(andsproutinganavocadoplant)bull

FreshSummerSalsaCarolinersquosRawVeggiePateacute

HUMMUSTHREEWAYS

Agreatspreadforsandwichesburgersorfalafelsorasadipforveggiesandtortillachips If youwant tomakemore tobring toapartyorpotluck simplydoubleortripleingredientsasneeded

2cupscookedchickpeas(garbanzobeans)(or1[19-oz540-mL]candrainedamprinsed)2mediumclovesroastedorrawgarlic(roastedimpartsamellowerflavor)2tbsptahini2tbspfreshlemonjuice2tbspflaxseedoiloroliveoil(optional)1tspseasaltfreshlygroundblackpeppertotastefrac14cupfilteredwater(tothinhummusasdesired)

ClassicHummusToss all ingredients into a food processor or blender and give it a whirl

slowlyaddingwaterasneededandstoppingtoscrapedownsideswithasiliconespatulaprocessinguntilsmoothAddadditionalwaterifnecessary(butdonrsquotletitgettoorunny)Serveorstoreinanairtightcontainerinfridgeforatleastafewdays

MAKES2CUPSGFSFNF

GreenHerbedHummus2Follow the directions for Classic Hummus (above) adding frac12 cup chopped

freshparsleyandusingonly2tbspfilteredwater

MAKES2CUPSGFSFNF

1tbspoliveoil(forfrying)1small-mediumoniondiced1 batchClassicHummus (above) (using only 1 tbsp flax seed oil or olive oilcalledforinrecipe)

HummuswithCaramelizedOnionsHeattheoilinasmallskilletonmediumAddtheonionsandcookfor320ndash

30 minutes adjusting heat as needed so they donrsquot get crispy and stirringcontinuallyuntilsoftsweetandcaramelincolorRemovefromheatandallowtocoolScrapeClassicHummusintoaservingbowlusingasiliconespatulaandfoldincaramelizedonionsMAKESABOUT2frac12CUPSGFSFNF

REDLENTILHUMMUS

Lentils tend tobeeasier todigest thanchickpeas (akagarbanzobeans)andthey cookupa lot fasterThis variation fromyour standardhummusmakesagreatspreadforsandwichesburgersorfalafelsorasarawveggiedip

1cupdriedredlentilsrinsed2frac34cupsfilteredwater13cupsun-driedtomatoes(dryformnotinoil)orroastedredpeppers1frac12tspcumin1tspturmericfrac12tspseasaltfrac14cupflaxseedoiloroliveoilfrac14cuptahini4ndash5mediumclovesgarlicchopped18tspcayennepepper(ortotaste)

Combinethelentilswithwaterina3-qtLsaucepanandbringtoaboilReduceheattosimmerandskimoffanyfoamfromsurfaceStirinthetomatoes(ifusing)cuminturmericandsaltcoverandcookfor20minutesstirringoccasionallyuntiltenderRemovefromheatuncoverandallowtocoolfor10ndash20minutesCombine the lentilmixturewith red peppers (if using) oil tahini garlic andcayenne in a food processor or blender and process stopping to scrape downsideswith a silicone spatula until smoothAdjust seasonings to tasteChill infridgefor1hourbeforeservingStoresinanairtightcontainerinfridgeforupto5days

MAKES3frac12CUPSGFSF

WHITEBEANDIP

White beans are a great source of calcium Serve with raw veggies on ricecakesorasasandwichspread

1frac12cupscookedcannelliniornavybeans(or1[14-oz398-mL]candrainedamprinsed)1largeor2mediumclovesgarlic3tbspflaxseedoiloroliveoilfrac12tspseasalt(ortotaste)freshlygroundblackpeppertotaste13cupchoppedfreshparsley1tspfreshminceddillweed(orfrac12tspdried)(optional)upto3tbspfilteredwater(tothindipasdesired)

Tossallingredientsintoafoodprocessororblenderandgiveitawhirlslowlyadding water as needed and stopping to scrape down sides with a silicone

spatulaprocessinguntilsmoothAdjustseasoningsifnecessaryStoresinanairtightcontainerinfridgeforupto4days

MAKES1frac12CUPSGFSFNF

CILANTROBLACKBEANDIP

Blackbeansareagreat sourceof fiberand ironandhavemoreantioxidantsthananyotherlegumeCilantroisgoodfordigestionandissaidtohaveanti-anxiety properties This dip-with-a-kick is good served with non-GM tortillachipsandrawveggiesorasasandwichorburgerspread

2cupscookedblackbeans(or1[19-oz540-mL]candrainedamprinsed)23cuppackedchoppedcilantro(leavesampstems)2mediumclovesgarlic2tbspfreshlimejuice1tbsptomatopaste1tbspflaxseedoiloroliveoil(optional)1tspseasaltfrac12tspchipotlepepperpowderorcayennepepper(ortotaste)frac12tspgroundcorianderfrac12tspcuminfrac14cupfilteredwater(tothindipasdesired)

Ifyouavoidtomatoesthetomatopastecanbeomittedbutyoumaywanttocompensatetheflavorbybumpingupthecorianderseedto1tspYoumaysubstitutechipotlepepperpowderwithfrac12ndash1wholechipotlepepperfromacanminced

Tossallingredientsinafoodprocessororblenderandgiveitawhirlstoppingtoscrapedownsideswithasiliconespatulaprocessinguntilsmoothandadding

additionalwaterifnecessary(butdonrsquotletitgettoorunny)AdjustseasoningstotasteStoresinanairtightcontainerinfridgeforupto4days

BABAGANOUJ

IdonrsquotloveallbabaganoujndashespeciallythekindsthatcontainmayonnaisendashbutI love this one Servewithwedges of toasted flat bread raw veggies or as asandwichorburgerspread

2lb(910g)eggplantfrac14cuptahinifrac14cupmincedfreshparsleyleaves1ndash2mediumclovesgarlicminced1tbspfreshlemonjuicefrac12tspseasaltfreshlygroundblackpeppertotaste1tbspoliveoilorflaxseedoil

For this recipe use 2 large globe eggplants ndash the standard variety that areplumperatthebottomndashor5mediumItalianeggplantsndashthethinnervariety

Preheatovento500degF(260degC)LineabakingsheetwithaluminumfoilPokeskinoftheeggplantsalloverwithaforkandplacethemonbakingsheetRoastfor50ndash60minutesturningevery15minutesuntiltheyrsquoresoftthroughoutwhenyoupressthem(withtongsofcoursenotyourpreciousfingers)Remove from oven and allow eggplants to cool enough to handle Slicelengthwiseandscoopout thefleshintoafinemeshstrainerDiscardtheskinsAllowfleshtodrainforafewminutesbeforetransferringtoafoodprocessororblenderAddthetahiniparsleygarliclemonjuicesaltandpepperandprocess

until almost smoothAdjust seasonings if necessary andgive it another quickwhirlTransfertoasealablecontainerandallowtocoolinfridgeforaboutanhourDrizzletheoilontopjustbeforeservingStoresinanairtightcontainerinfridgeforupto2days(butitrsquosbestconsumedfresh)MAKES2CUPSGFSF

GREATGUACAMOLE

I sometimesgetcrazycravings foravocadosThiscouldhavesomething todowith the fact that it gives me the opportunity to use their silly nicknameldquoalligatorpearrdquoormaybeitrsquosbecausetheyrsquorearichsourceofldquogoodrdquofats(themonounsaturatedkindincludingoleicacid)vitaminsB6CandKaswellasfiberpotassiumfolateandcopperServewithnon-GM tortilla chipsandFreshSummerSalsa insideaburrito

withPintorsquosRefriedBeansorasaburgertopping

3ripeHassavocados2ndash3mediumclovesgarlicmincedgratedorcrushed2tbspfreshlimeorlemonjuicefrac12tspcuminfrac12tspchilipowderfrac12tspseasaltfrac12tspredchiliflakes(orfrac14tspcayennepepperorchipotlepepperpowder)ortotaste1mediumripetomatodicedsmall(optional)

Once opened avocados tend to oxidize quickly ndash the lime juice should helpavoidthisbutyoucanalsoleavetheavocadopitsinthepreparedguacamoletohelpretainthegreencolorthenremoversquoemjustbeforeserving

Sliceeachavocadoopenlengthwiseandremovethepit(becarefulwhenusingyourknife)ScoreagridpatternintothefleshwithknifeandscoopoutcubesoffleshintoamediumbowlusingaspoonAddthegarliclimeorlemonjuicecuminchilipowdersaltandchiliflakesMashmixturewithaforkuntilyougetdesiredguacamoleconsistencyStirinthetomatoServeimmediatelyandstoreanyleftoversinanairtightcontainerinfridge(withavocadopits)andusewithin1ndash2days

MAKES1frac12CUPSGFSFR

SPROUTINGANAVOCADOPLANTGrowinganavocadoplantisanicewaytoutilizeallthepartsofanavocadopracticepatienceanditmakesagreatadditiontoyourhome

1avocadopit

toothpicks

glassjar

water

patience

potsoil

RinseavocadopitwelltoremoveanyfleshDeterminewhichendofthepitisthetop(asshown)Insert3ndash4toothpicksonadownward angle about 5-mm into the middle of the pit (be careful this willrequireajabbingforceandsometoothpicksmaybreak)

FillthejarwithwaterandimmerseatleasthalfofthepitinthewaterlettingthetopbeabovewaterthenplacebyawindowTopupwatereveryfewdaysandwaitWhenIsaywaitImeanit

After a fewmonths go by (yup itrsquos that long) one day yoursquoll notice that thebottomofthepithascrackedopenandisrevealingarootAtthispointprepareasmallpotofsoilRemovethepitfromwaterandgentlytwistout toothpicksPlant pit carefully so youdonrsquot injure the root 56 ths deep into soilwith toppeekingoutWateritregularlyndashkeepsoilmoistforfirst3monthsthenevery5daysorsondashbeforeyouknow it a shootwill emerge from the tophellipand thenacoupleofleavesThesebabiesgrowquicklyndashmineshotuptoaboutmyheightwithintwoyearsRe-potasneeded

NoteIrsquovegrownbananatreesmangoplantsandavocadoplantsinmyhomesinQueacutebecandOntarioandIsadlyhaveneverseenanyfruitThesehouseplantswonrsquotgrowfruitunlesstheyrsquorecross-pollinatedwithotheravocado(orbananaormango)plantsAndifyoursquoreconsideringbringingtheplantoutdoorsforthesummer donrsquot just plunk it in the ground anywhere ndash the leaves can easilyscorch in thesun Introduce the tree todirectsunlightslowly1houradayatfirstBringitindoorsagainbeforeitgetschillyinthefall

FRESHSUMMERSALSA

The store-bought stuff has nuthinrsquo on fresh homemade salsa In the warmermonths locally-growntomatoesonionscilantrochiliesandgarlicshouldallbeavailableServewithnon-GMtortillachipsandGreatGuacamole insideaburritowithPintorsquosRefriedBeansorasaburgertopping

4 small or 3 medium ripe organiclocal tomatoes (about 1frac12 lb680 g) dicedsmallfrac12smallredonionminced(aboutfrac12cup)13cupmincedfreshcilantro(leavesampstems)1small jalapentildeopepperstemmedseededampminced(about1tbsp)orfrac12ndash1tspchiliflakes

2largeor3smallgarlicclovesgratedorpressed1tbspfreshlimejuicefrac12tspseasalt

Combine all ingredients in a large bowl andmixwell Cover and chill in thefridgefor1ndash2hourstoallowflavorstomeldbeforeservingStoreanyleftoversinanairtightcontainerinfridgeforupto4daysMAKES323CUPSGFSFR

CAROLINErsquoSRAWVEGGIEPAringTEacute

Caroline Dupont is a holistic health hero She was one of my teachers innutrition school and I really admire her approach to life Shersquos particularlyinspiringwhenitcomestoincludingmoreliving(raw)foodsinourdietsThispacircteacuteisfromCarolinersquosbookEnlightenedEatingShesaysitrsquosdeliciousonslicesofrawyamndashandIagree

1 cup sunflower seeds (orfrac12 sunflowerampfrac12 pumpkin seeds) soaked for 4ndash8hoursthendrained1mediumcarrotchopped1stalkcelerychoppedfrac12cuppackedchoppedfreshparsleyorcilantro(leavesampstems)1mediumclovegarlicchopped2tbspfreshlemonjuice2tbspmellow-flavoredmiso(egwhiteShiromiso)

Tossallingredientsinafoodprocessororblenderandgiveitawhirlstoppingto scrape down sides with a silicone spatula processing for 1 minute untilsmoothStoreleftoversinanairtightcontainerinfridgeforupto5days

MAKESABOUT213CUPSGFNFR

BlueberryBreakfastPolentawithImmuneBoostJuice

(Toptobottom)CilantroBlackBeanDipRedLentilHummusandWhiteBeanDip

PestoWhiteBeanBowl

CoconutCauliflowerChana

CHAPTER15

SALADSANDDRESSINGS

BuildaSaladbullHouseDressingbullSimplestSaladDressingBalsamicVinaigrettebullDumaDressingbullGreenTahiniDressingSesameMisoDressingbullMangoSalad

bullColorfulPressedSaladGingerSesamePastaSaladbullQuinoaTaboulehbullChickpeaSaladBeetampGreenBeanToss

BUILDASALAD

When I was twenty I worked at an all-boys summer camp in the HaliburtonHighlandsOntarionewly-turned-veganmeandcloseto300omnivorousboysYikes My veganism was the source of much heckling that summer I have adistinctmemoryofwalking through thecrowdeddininghall to the kitchen formyldquospecialrdquo dinner one nightwhile the entire room of boys bellowed atmeldquoYoudonrsquotmakefriendswithsaladYoudonrsquotmakefriendswithsaladrdquo(Iwasuponmypopcultureenough toknow that thesongwaspartofanepisodeofTheSimpsonsinwhichLisabecomesavegetarian)IusedtothinkthatmakingasaladintoamealwasdownrightunfeministIrsquodprotestHowcanwereallybenourished by a bowl of lettuce leaves with a pale wedge of tomato and thedressingonthesideWomenhaveappetitesandweneednotbeashamedtoeatadecentmealButIhavesincetakenamorecreativeandeducatedapproachsaladsarenot limited togreensand theyrsquoreagreatway toget freshorganiclivingfoodsintoourdiets

HereareawholebunchofoptionsforbuildingsomeamazingmealsStartwith a lovely bedof fresh greens (about 2 cups per serving) ndash choose

organicifyoucanTryamesclunmixndashegbabyspinacharugulamizunaandmacircchendashor simply freshlychopped romaine red lettuceor spinachYoumaystartwithverylightlysteamed(2minutesmax)kaleorSwisschardThenthrowonanyofthefollowing(theenergeticpropertiesoffoodlistedon

pagesmayhelpyoumakethebestchoices)bullNutrient-dense chopped fresh herbs parsley (for vitaminsK C andA andiron)cilantro(agreatdetoxifier)anddandeliongreens(stimulatesdigestionandsupportsliverfunction)bullGratedcarrotsbeetscabbagegingerrootandgarlicbull Chopped or sliced snowpeas baby bok choy cucumbers bell peppersscallionswildleeksorredonionsbull Fruit an option thatrsquos not often considered but pieces of strawberry pearappleororangecanbereallynicebullSprouts(goorganicorgrowyourown-seesprouting)mungbeansalfalfasunflower quinoa (when sprouted itrsquos a complete protein did you know)lentilsandotherseedsgrainsandlegumes

NeatNutritionalFactBecause beta carotene (a precursor for vitamin A) is water soluble andvitamin A is fat soluble you need to eat fat at the same time as yourbrightlycoloredvegetablesinordertoabsorbtheirvitaminAproperties

bullBeansandlentils(cookedorcanned)chickpeas(garbanzobeans)whitebeansandgreenlentilscanhelpmakeverysatisfyingsaladsbullMarinatedandgrilledtempehtofueggplantzucchiniandorbellpeppersbull Sea vegetables like soaked and drained arame seaweed or a shake of dulseflakesbull A sprinkling of raw seeds or chopped nuts sesame seeds sunflower seedspumpkinseeds(Iliketopulseseedsinthecoffeegrinderacoupletimes)hempseedswalnutsandalmondsbullAsprinklingofnutritionalyeastbullAnddonrsquot forgetdressingAgoodway toget inyourdailydoseofessentialfattyacids(EFAs)forgoodimmunesystemfunction(amongotherthings)ndashtryoneofthedressingsinthischapterorjustadrizzleofcold-pressedflaxorhemp

seedoilwithasqueezeoffreshlemonTrythesecombinationswithyourbowlofchosengreens

jaersquosAll-OutDailyDeluxeChopped dandelion greens spiralized (or grated) beets chopped cucumberchoppedgreenonionmungbean sprouts cookedchickpeas (garbanzobeans)sunflowerseedsandHouseDressing

TheBeagleCookedgreen lentils tomatowedges chopped fennel bulb fresh basil leavesandDumadressing

SweetCarolineCubedmangocubedavocadoredpepperchoppedintotriangleschoppedfreshcilantro leaves sunflower sprouts unpasturized sauerkraut (optional) andSimplestSaladDressing

HOUSEDRESSING

This flavorcombinationisperfect if Idosaysomyself Ipredict thisdressingwillbecomeastapleinyourkitchenndashithasinmine

1tbspmisopaste1tbspnutbutter(almondcashewornaturalorganicpeanut)1tbspmaplesyrup1tbsptamarisoysauce3mediumclovesgarlicgratedorpressed

freshlygroundpeppertotastefrac34cupflaxseedamporoliveoil13cupapplecidervinegar

MixthemisonutbuttersyruptamarigarlicandpepperinasmallbowlTransferthemixtureintoaglassjarandaddtheoilandvinegarScrewonalidandshakewelltocombineGiveanothergoodshakebeforepouringoversaladStoresinfridgeforuptoaweek

MAKES113CUPSGFNF

MisoPasteAsaltyfermentedpastethatoriginatesfromChinafolksintheEasthavebeenenjoyingmisorsquossavorytasteaswellastheprobiotics(goodbacteria)and B vitamins it contains for millennia The plastic packages of misofoundonthegrocerrsquosshelfhavebeenheat-treatedtopreservethemkillingall those beneficial cultures so itrsquos best to buy the stuff stored in therefrigeratedsectionwhichcanstillbeconsideredalivingfood

SIMPLESTSALADDRESSING

Sometimes all youwant on your salad is simple oil and lemon This dressingfeaturesboth

frac12cupflaxseedoroliveoil(orablendofbothndashandyoumayaddabitofhempseedoil)juiceof1lemon(aboutfrac14cup)1mediumclovegarlicgratedorpressedfrac12tspDijonmustard(optional)1tspagavenectarormapleorbrownricesyrup(optional)frac14tspseasaltfreshlygroundblackpeppertotaste

PlaceallingredientsinaglassjarscrewonlidandshakewelltocombineGiveanothergoodshakebeforepouringoversaladStoresinfridgeforuptoaweek

MAKESABOUTfrac34CUPGFSFNFR

BALSAMICVINAIGRETTE

Reducing balsamic vinegar gives it a sweeter and more intense flavor Thisdressing is especially nice over a fresh green salad with chopped heirloomtomatoesorripeorganicstrawberriesandalmondsorwalnuts

frac12cupbalsamicvinegarfrac12cupflaxseedwalnutorextravirginoliveoil(orablendofallthree)1clovegarlicgratedorpressedfrac12tspseasaltfreshlygroundblackpeppertotaste

PourthevinegarintoasmallsaucepanBringtoaboilonhighheatthenreducetosimmerfor5ndash8minutesuntilliquidisreducedbyabouthalfTransfer toa smallbowlDrizzle in theoilwhilewhiskingwithotherhand toemulsifymixtureStirinthegarlicsaltandpepperServeoversaladPouranyleftoversintoacleanglassbottleorjarandstoreinfridgeforuptoaweekMAKESfrac34CUPGFSFNF

DUMADRESSING

IjotteddownaversionofthisrecipethatwaspostedonthefridgeattheDumaHousean intentionalcommunity inOregonthat Ivisiteda fewyearsago Itrsquosgreat on salads and its savory flavormakes it a great addition to pasta Thisdressing ismeant tobe servedcold (soasnot to spoil the flax seedoil) so ifusingasapastasauceletthecookedpastastandatroomtemperaturetocooldownabitbeforetossinginthesauceDeelish

frac12cupoliveoilfrac14cupflaxseedoil(oradditionaloliveoil)frac14cupfilteredwater

frac12cupapplecidervinegar13cuptamarisoysauce1smallonionchopped(about1cup)13cupnutritionalyeast13cuprawsunflowerseeds2tspfreshdillweed(or1tspdried)

Tossall ingredients intoafoodprocessororblenderandgivethemawhirl forabout30secondsuntilsmoothServePouranyleftoversintoacleanglassbottleorjarandstoreinfridgeforuptoaweekMAKESABOUT223CUPSGFNFR

GREENTAHINIDRESSING

ThiscreemydressingseemstogowellwitheverythingItalsomakesadelicioussauceforfalafels

frac34cupfilteredwater23cuptahini(rawpreferred)23cupmincedfreshparsley2largeclovesgarlicchopped2tbspfreshlemonjuicefrac12tspseasalt

Tossallingredientsintoafoodprocessororblenderandgivethemawhirlfor2minutesuntilsmoothServePouranyleftoversintoacleanbottleorjarandstoreinfridgeforuptoaweek(it may need to be thinned with a small amount of water mixed in beforeserving)MAKESABOUT1frac12CUPSGFSFNFR

SESAMEMISODRESSING

ToastedsesamegingerandmisondashaclassicJapaneseflavorcombinationThisrecipecaneasilybedoubledndash just remember that4 tbspequalsfrac14cupServesaladwithsproutedmungbeansandsprinklewithsesameseeds

2tbspmisopaste2tbsptoastedsesameoil2tbspflaxseedoiloroliveoil2tbspricevinegar2tbspfilteredwater1frac12tspgratedfreshgingerroot1mediumclovegarlicgratedfrac12tspbrownricesyrupapinch(116tsp)cayennepepper(optional)

SeenoteonmisopasteMixthemisoandsesameoilinamediumbowlTransfer into aglassbottleor jar andadd remaining ingredientsScrewon lidandshakewelltocombineGiveanothergoodshakebeforepouringoversaladStoresinfridgeforuptoaweek

MAKESfrac12ndash23CUPGFNF

MANGOSALAD

This fresh sweet salad comes frommy friend DanOlsen who is a chef HemadeitwhenhethrewanAsianBirthdayFeastforhisbrotherafewyearsagondashIrefusedtoleavethepartywithouttherecipe

2largefirmmangospeeledampjulienned1redbellpepperjulienned

juiceof3smallishlimes2tbspfreshbasilleaves2tbspfreshcilantroleaves2tbspfreshmintleaves1tbspgratedfreshlemongrassfrac12tspseasaltfreshlygroundblackpeppertotaste

GentlycombineallingredientsinamediumbowlCoverandrefrigeratefor1ndash2hoursandtosslightlybeforeservingMAKES4SERVINGS(ABOUT4CUPS)GFSFR

COLORFULPRESSEDSALAD

ThisrecipeisadaptedfromTheHipChickrsquosGuidetoMacrobioticsbyJessicaPorterndashagreataccessibleintroductiontoahealthfulEasterndietLeaveittothe macrobioticas to come up with a smart way to make beautiful raw redcabbagemoredigestibleandflavorfulndashjustpressitUse a mandoline (not the musical instrument silly the super-sharp slicing

toolndashseepeelersgratersspiralizerszestersmandolinespressesgrindersampreemers) toreducethepreptimeifyoudonrsquothaveoneusethesharpestknifeyoursquovegotinthekitchentoslicetheseveggiesasthinasyoucan

1cupthinlyslicedredcabbage1frac12cupsthinlyslicedNappacabbage(Chinesecabbage)1frac12cupsfinejuliennedcarrots1frac12cupsthinlyslicedGrannySmithapple1cuplightlypackedmincedfreshparsleyordandelionleaves1tspseasaltfrac12tspumeboshiorbrownricevinegar(optional)

1tspdulseflakes13cupchoppedtoastedwalnuts

ldquoPressrdquowithanyheavyobjectavailableinyourkitchenndashsomethingrelativelystablethatcansitontopoftheinvertedplatelikeafewcansorafruitbowlfullof apples Place the object on the plate and allow the weight to slowly presswaterfromtheproduce

Place the red and Nappa cabbages carrots apple and parsley or dandelionleavesinaflat-bottomedbowl(ifunavailableuseaskillet)AddthesaltandtosstocombinesqueezingproducewithcleanhandsPlaceaninverted plate directly on ingredients and press for about half an hour toencouragethereleaseofwaterfromtheproduceTransfertoastrainertodiscardpressedwaterandrinseSqueezeagainandtransfertoaservingbowlTosswithvinegardulseflakesandwalnutsandserveMAKESABOUT4SERVINGSGFSFNFR

GINGERSESAMEPASTASALAD

Thismakesagreatpotluckorpicnicdish Ialso like to take it for lunchwhenIrsquom out and about Aesthetically I like to use amix of brown (unhulled) andblacksesameseedsforthegarnish

1lb(454g)brownricefusillipasta(orotherwholegrainpasta)1cupsnowpeastipsampstemsremoved1 small-medium cucumber (or zucchini quartered lengthwise and sliced or 1cupsproutedmungbeans)2mediumcarrotsfinelyjulienned1mediumredbellpepperfinelyjulienned3scallionsmincedor13cupmincedgarlicscapes

13cupchoppedfreshcilantro(leavesampstemsarefine)1recipeGingerSaladdressing(below)frac14cuprawsesameseedsfrac12ndash1lb(227ndash454g)firmtofumarinatedampfriedorbaked(optionalseeBasictofuMarinade)

Garlicscapesarethelongthingreenshootsofgarlicbulbsthatareavailableinthespring

CookthepastaaccordingtopackagedirectionsDuringlast30secondsaddthesnowpeasStrainandrinsewithcoldwaterTransfer the pasta and snow peas to a large bowl and stir in the cucumbercarrotsredpepperscallionsorscapesandcilantroAddGingerSaladDressingandtossgentlytocoatCoverandchillfor2hoursRemovefromfridgeuncoverandtosssaladagainSprinklewithsesameseedsandtopwithtofujustbeforeservingStoreanyleftoversinfridgeforupto2daysMAKESABOUT4SERVINGSGF

GINGERSALADDRESSINGfrac14cupflaxseedoroliveoil3tbspriceorapplecidervinegar2tbsptoastedsesameoil1tbspsweetener(brownriceormaplesyrup)2tbsptamarisoysauce1tbspgratedfreshgingerroot18tspcayennepepper(ortotaste)

CombineallingredientsinajarCoverwithlidandshakewelltocombineGiveanothergoodshakebeforeservingStoresinfridgeforuptoaweek

QUINOATABOULEH

TrythisndashitrsquossimpleandnutritiousandespeciallyniceforapackedlunchorasummertimedinnerItalsoisagreatfillingforapitaorawrapTheadditionofchickpeas (garbanzo beans) and the substitution of quinoa for couscous addsextraproteintothistraditionalgrainsalad

1frac12cupscookedquinoacooled2cupscookedchickpeas(garbanzobeans)(or1[19-oz540-mL]canrinsed)1mediumcucumberquarteredlengthwisethensliced2mediumtomatoesdiced1frac12cupschoppedfreshparsleyleavesfrac14ndashfrac12cupchoppedfreshmintleaves2ndash3clovesgarlicmincedfrac14cupflaxseedoroliveoil2tbsplemonjuice

1tspseasaltfreshlygroundblackpeppertotaste

CombineallingredientsinalargebowlCoverandchillinfridgeforatleast30minutesRemovefromfridgeuncovertosslightlyandserveStoreanyleftoversinfridgeforupto2days

MAKESABOUT4SERVINGSGFSF

CHICKPEASALAD

ThisisasimplesatisfyingsaladthatIrsquovebeenmakingforaslongasIrsquoveknownhowtocookItisidealforapackedlunchtheproteinfromthechickpeasshouldtideyouovertilldinner-timeIoftenliketoeatitontopoffreshsaladgreensbutitstandsjustfineonitsown

2cupscookedchickpeas(garbanzobeans)(or1[19-oz540-mL]canrinsed)1greenoryellowbellpepperdiced1ripetomatodicedfrac12cucumberquarteredlengthwisethensliced1mediumcarrotgrated(optional)frac12cupdicedredonionsorthinlyslicedscallions1largeor2mediumclovesgarlicpressedorminced2tbspflaxseedoroliveoil1tbspfreshlysqueezedlemonjuice1tbspunhulled(brown)sesameseeds1tspseasaltfreshlygroundblackpeppertotaste

CombineallingredientsinalargebowlCoverandchillinfridgefor30minutesandtossbeforeservingStoreanyleftoversinfridgeforupto3daysMAKES2ndash4SERVINGSGFSF

BEETANDGREENBEANTOSS

This dish looks pretty is darn simple to make tastes good and is good foryouFind locally-growngreenbeansandbeets in the summerandearly fallatyourlocalfarmersrsquomarketServe as a side dish or on top of steamed grains sweet potatoes or fresh

saladgreensforafullmeal

2cupsgreenbeans(organicstronglypreferred)stemmedamphalved1cupspiralizedgratedorjuliennedbeetsfrac14cupsaladdressing1tbspunhulledsesameseeds(brownoramixofbrownampblack)

Ihaveagreat toolcalledaspiralizer that Iuse topeel rootvegetables intolongdelicatestrandsItrsquosapopulartoolamongrawfoodistsformakingveggieslooklikespaghettinoodlesandsuchandisavailableatkitchenstoresoronlineAndyesthebeetsstayrawinthisrecipendashIrsquomamazedathowoftenpeoplearesurprisedthatIdonrsquotsteammybeetsOfcoursehomemadedressingisbestandyoursquovegotabunchtochoosefromin this chapter For this recipe I recommend picking something without toomuch color (andwithout balsamic vinegar unless itrsquoswhite balsamic) so thatthebrightandbeautifulredsandgreenscanshinethrough

Lightly steamgreenbeans for3ndash4minutes toaldenteTransfer to amediumbowlandtosswithbeetsdressingandseedsMAKES2SERVINGSOVERGRAINSORADDITIONALVEGGIESOR4SERVINGSASASIDEDISHGFSFNF

CHAPTER16

SAUCESGRAVIESANDMARINADES

FreshTomatoSaucebullFreshBasilPestobullFreshCilantroPestoDateAppleChutneybullPerfectPeanutSaucebullRedStarSaucebullCashewGravyMisoGravybull

BasicTofuMarinadebullTempehMarinade

FRESHTOMATOSAUCE

This rawrecipe is reserved forgorgeously ripe summer tomatoesndashotherwisedonrsquot bother Serve over pasta spaghetti squash or zucchini ldquonoodlesrdquo(spiralized zucchini see peelers graters spiralizers zesters mandolinespressesgrindersampreemers)

1frac12lb(681g)ripeorganictomatoes(about3medium-largeor4small-medium)frac14cupoliveoil1mediumclovegarlicgratedorpressedfrac14cupmincedfreshbasilfrac12tspbalsamicvinegar(optional)frac12tspredpepperflakes(optional)frac12tspseasaltfreshlygroundblackpeppertotaste

Slicethetomatoesinhalfremovecoresandseedsanddicefrac12-in(1-cm)thickTosswiththeoilgarlicbasilvinegarredpepperflakessaltandblackpepperinalargeglassorceramicbowlStoreanyleftoversinfridgeforupto3days

MAKESABOUT3CUPSENOUGHFOR1-LB(454-G)DRIEDPASTAGFSFR

FRESHBASILPESTO

Pestoisasuperbadditiontopastaonpizzaorinasaladdressing(youcouldadd 1 or 2 tsp to Simplest Salad Dressing for example) Make a triple orquadruplebatchwhenlocal freshbasil isavailableandthenfreezeit toenjoy

throughthecoldermonthsfrac14lb(114g)freshbasil(2frac12ndash3cupsbasilleaves)frac12cuppinenutsorotherrawnutsorseeds(egwalnutscashewsalmondsorsunflowerseeds)2mediumclovesgarlicfrac12tspseasaltfreshlygroundblackpeppertotaste13cupoliveoilfrac14cuphotfilteredwater

WashthebasilremovestemsandaddtoafoodprocessororblenderalongwiththepinenutsorothernutsorseedsgarlicsaltandpepperPulseafewtimestobreak up and combine ingredients Add the oil and water and process untildesiredconsistency(orcoarsepaste)isachievedStoreinfridgeforuptoaweekorinfreezerforupto4months

MAKESABOUT1CUPGFSFNFR

FRESHCILANTROPESTO

Notonlyiscilantro(alsosometimesknownasfreshcoriander)cheaperthantheever-popular pesto-making herb basil but itrsquos also an amazing detoxifier ndash itactuallypullsheavymetalsoutof thebodyLetrsquoshearit fordetoxifyingfoodsThispestofreezeswellsomakealargebatchwhenlocalcilantroisavailableServeoverpastaordollopedontopizza

1frac12cupspackedchoppedfreshcilantro(leavesampstemsabout1bunch)frac12cupflaxseedoilamporoliveoil3mediumclovesgarlicminced3tbspfreshlemonjuice1tbspfilteredwater(optional)

13cupsunflowerseeds13cuppumpkinseedsfrac12tspseasaltfrac12tspdulsepowder(oranadditionalfrac14tspseasalt)freshlygroundblackpeppertotaste

Combineallingredientsinafoodprocessororblenderandprocessuntildesiredconsistency(orcoarsepaste)isreachedServecoldoratroomtemperatureStoreinfridgeforuptoaweekorinfreezerforupto4months

MAKESABOUT1frac12CUPSGFSFNFR

DATEAPPLECHUTNEY

Serve this with any Indian-inspired dish or just to make a bowl of steamedgreensandgrainsmoreexciting

1tbspnon-hydrogenatedcoconutoiloroliveoil1medium-largeoniondiced1cinnamonstick(unbroken)1tbspfreshlemonjuiceorapplecidervinegar2tspgroundcoriandertoasted2tspgroundcumin2mediumapplespeeledcoredamproughlychoppedfrac12cupfilteredwaterfrac34cuppitteddates(lightlypacked)1tspseasalt

Heattheoilina3-qtLsaucepanonmediumAddtheonionsandcinnamonstick

andsauteacuteforabout5minutesuntilonionsaresoftenedReduceheatslightlyandaddthelemonjuiceorvinegarcorianderandcuminCoverandcookfor10moreminutesstirringoccasionallytopreventstickingAddtheappleswaterdatesandsaltstirandsimmerfor45ndash60minutes(mayneed toadjustheat tosimmer)stirringoccasionallyuntilapplesanddatesarebrokendown(thedateswillturnchutneydarkbrownastheymelt)Thechutneyis done when there is almost no liquid remaining ndash the mixture should be astickygooeymess(butinagoodway)RemovefromheatdiscardcinnamonstickandallowtocoolcompletelybeforeusingStoresinanairtightcontainerinfridgeforupto3weeks

PERFECTPEANUTSAUCE

MystepfatherandIhaveanongoingcontestaboutwhomakesabetterpeanutsauceTodayIwinServehotoverstir-friesorAsian-inspiredvegetableandorgraindishes

1tbspnon-hydrogenatedcoconutoiloroliveoil1mediumonionpureacuteedorminced(about1frac12cups)5mediumor3largeclovesgarlicminced1tbspgratedfreshgingerrootfrac12tspcurrypowder1cuporganicnaturalpeanutbutter(smoothorchunky)3tbsptamarisoysaucefrac14tspcayennepepper(ortotaste)1cupjust-boiledwater(tothinsauceasdesired)frac12cupcoconutmilk(oradditionalwater)

Usingpureacuteedonionhelpstomakeasmoothersauce

Heattheoilinamediumsaucepanonmediumormedium-highAddtheonionsandsauteacuteforabout8minutesuntiltranslucentAddthegarlicgingerandcurrypowderandsauteacuteforanother2minutesStirintheremainingingredientsuntilsmoothslowlyaddingwateruntildesiredconsistency Simmer for another 5 minutes on medium-high heat stirringfrequentlyStoreanyleftoversinaglassjarinfridgeforuptoaweekorinfreezerforupto8weeks

MAKESABOUT3CUPSGF

REDSTARSAUCE

This vegan classic is often used as a replacement for cheese sauce But itrsquospossibly more enjoyable when you donrsquot expect it to be a cheese substituteenjoying it forwhat it is Red StarNutritional Yeast is a great source ofB12vitamins and also contains protein Serve over cooked macaroni bakedpotatoesorsteamedbroccoli

frac14cupnutritionalyeast(RedStarbrandrecommended)2tbspwholegrainflourfrac12tspseasalt1clovegarliccrushedfrac14tspmustardpowderfreshlygroundblackpeppertotaste(afewgeneroustwists)1cupfilteredwaterfrac12cupunsweetenedorganicnondairymilk2tbspoliveoil

Combine the nutritional yeast flour salt garlic mustard and pepper in a

mediumbowlMixinthewatermilkandoiluntilsmoothPourmixture into a small skillet on low heat and stir continually (like yoursquoremakinggravy)forabout5minutesuntilitthickenstoagravy-likeconsistencythenimmediatelyremovefromheatStoreanyleftoversinfridgeforupto5daysMAKES1frac12CUPSGF(IFUSINGGFFLOUR)SFNF

CASHEWGRAVY

This recipe is adapted from one of the first vegan cookbooks I owned ndash aSeventh-dayAdventistbookthatmyfriendCheendanaintroducedmetocalledAGood Cookhellip Ten Talents by Frank and Rosalie Hurd The cookbook is atreasure and cultural experience keep your eyes peeled for it in usedbookstoresServethegravynotthecookbookoversteamedorroastedveggiesorbakedtofu

2tbspoliveoil1largeor2mediumclovesgarliccrushedorgratedfrac12cupcashewsground(toapowdernotapaste)frac12tspceleryseeds(optional)1frac12cupsfilteredwater2ndash3tbsptamarisoysaucetotaste2tbsparrowrootpowderorcornstarchdissolvedinanadditionalfrac12cupwaterfreshlygroundpeppertotaste

Iprefertobuyrawwholecashewsroastthemfor5minutesthengrindrsquoem

HeattheoilinamediumsaucepanorskilletonmediumheatAddthegarlicandsauteacutefor2ndash3minutes(butdonrsquotletitgetcrispy)AddthecashewsceleryseedswaterandtamariandstirtocombineIncrease

heat to medium-high and stir in the starch mixture stirring continually untilmixturecomestoaboilRemovefromheataddpepperandserveStoreanyleftoversinanairtightcontainerinfridgeforuptoaweek

MAKES2CUPSGFNF

MISOGRAVY

IadaptedthisrecipefromRebeccaWoodinmyfriendMichellersquosSackvilleNewBrunswick kitchenwhile dancing around to theArcadeFire (having just seenthemattheHalifaxPopExplosionmusicfestival)ItwasaNovember-greydayoutsideandthegravywastheperfectthingtoservewithbakedsquashsauteacuteedmushroomsandsteamedgreens

1tbsporganicmisopastefrac14cupfilteredwater2tbspoliveoil1mediumleekrootampgreentopremovedthenminced(about1cup)1mediumclovegarlicgratedorminced1tspfreshthymeleaves(orfrac12tspdried)3tbspwholegrainflourfrac34cupunsweetenedorganicnondairymilk1tbsptamariorshoyusoysaucefreshlygroundblackpeppertotaste(afewgoodtwists)

Buymisopastefromthegrocerrsquosrefrigeratedsectionndashitisthemostnutritiousasitcontainsprobiotics(goodbacteria)andBvitaminsTheplasticpackagesofmisofoundonthegrocerrsquosshelfhavebeenheat-treatedtopreservethemkillingallthosebeneficialculturessoitrsquosbesttobuythestuffstoredintherefrigeratedsectionwhichcanstillbeconsideredalivingfoodThisalsoexplainswhyyoudonrsquotwanttoletitcometoaboilLeekscanbesandybetweenthelayersofthestalkswhenyoupurchasethem

sorinsersquoemwellLeeksmaybesubstitutedwithasmallyellowonion

MixthemisowithwaterinasmallbowluntilsmooththensetasideHeattheoilinamediumskilletonmediumheatTossintheleekandgarlicandsauteacuteforabout5minutesuntilleekislightlybrownedAddthethymeandflourandstircontinuallyforanother2ndash3minutesuntilmixtureislightlycoloredandcreemynotgrainy(Reduceheatifneededtopreventbrowning)Whiskinthemilkandtamariandstircontinuallyforabout3minutesuntilmixturethickensStir in themisomixtureandcookforanother2minutesndashbutdonrsquot let itboilGrindinthepepperServeimmediatelyStoreleftoversinfridgeforupto3daysMAKES113CUPSGF(IFUSINGGFFLOUR)NF

BASICTOFUMARINADE

Straight-upplaintofuisabitofayawnLetrsquosgiveitsomeflava

For1lb(454g)firmtofufrac14cuptamarisoysauce2tbspapplecidervinegar2tbspfilteredwater1tbspoliveoil1mediumclovegarlicgratedorpressed(optional)frac12ndash1 tsp dried herb or spice of your choice (eg rosemary thyme coriandercuminorturmeric)(optional)

Combineallingredientsinaglassjarcoverandshakewell

TomarinatetofuCutthetofuintofrac12ndash1-in(1ndash2frac12-cm)cubesorsliceintoldquocutletsrdquoorstripsthencarefullyplaceinaglassbakingdishinonelayerPourthemarinadeovertopdistributingevenly

Marinate for 1ndash4 hours gently flipping tofu with a silicone spatula halfwaythroughtimeServeorfryorbakebeforeserving(seebelow)

BAKEDTOFUCUBESServewithalmostanythingndashvegetablesgrainsyounameit

Preheatoven to350degF (180degC)Lightlyoil abakingdishPlace themarinatedtofu in a dish in 1 layer Coverwith remainingmarinade or not for amilderflavorBake for 20minutesRemove fromoven gently flip tofu to other sidewith asiliconespatulaandbakeforanother10minutesStoreleftoversinfridgeforupto4daysMAKESABOUT4SERVINGSGFNF

TEMPEHMARINADE

I think tofursquospopularityoftenovershadows tempehrsquosgreatnessThis isa tastyway to prepare tempeh before adding it to a stir-fry and servingwithPerfectPeanutSauce

CombineallingredientsinaglassjarcoverandshakewellFor1(9-oz252-g)cakeoffirmtempehfrac14cuptamarisoysauce1tbspapplecidervinegar2tbspfilteredwater1tbspoliveoil1mediumclovegarlicgratedorpressed(optional)frac12tspgroundcorianderfrac12tspcuminfrac12tspturmeric(optional)apinch(116tsp)cayennepepper(ortotaste)

TomarinatetempehCutthetempehintofrac12ndash1-in(1ndash2frac12-cm)cubesorsliceintostripsthencarefullyplace in aglassbakingdish inone layerPourmarinadeover topdistributingevenlyMarinatefor1ndash4hoursgentlyflippingtempehwhenhalfwaythroughtime

MAKES3ndash4SERVINGSGFNF

CHAPTER17

SOUPS

VegetableStockbullAppleCarrotSoupwithCorianderbullBeautifulBorschtBroccoliCreemSoupbullCannelliniKaleSoupbullCashewCreemTomatoSoupCreemyCornSoupbullSimpleDalbullGreenPeaSoupbullLeekampPotatoSoup

MightyMisoSoupbullMoroccanGarbanzoBeanSoupbullPortobelloSoupAdzuki-SquashSoupwithChipotleampRedPeppersSweetPotatoampCoconutMilkSoup

VEGETABLESTOCK

Vegetablestockcanreplacewaterinsoupsandanumberofotherrecipes(likestews sauces and gravies) Making stock is a great way to use veggies thatwouldotherwisegotothecompostanditaddsmoremineralsandflavortotherecipeyouprepareAsfarasIknowtherearenohardandfastrulestomakingavegstockndashjust

work with what yoursquove got Any vegetable scraps you use should be clean ndashsorry-lookingscrapsareokaydirtyandmoldyonesarenrsquot

2tbspoliveoil1largeor2mediumonionschopped3clovesgarlicchoppedorcrushed10ndash14cupschoppedvegetablesampvegetablescrapsfilteredwater(tocoverveggies)16peppercorns(or1percupofwater)2bayleaves

Typesofveggiestouseforstockcarrotscelery leekgreensparsleystalksparsnips mushrooms zucchini hellip (but donrsquot use leafy greens or green bellpepperstheyrsquollmakethestockbitter)

Heat theoil ina largesouppotonmediumheatAddtheonionsandsauteacuteforabout10minutesuntilonionssoftenStirinthegarlicandsauteacuteforacoupleofminutesThrowintheremainingingredientsandstirtocombineIncreaseheattobringtoaboilOnceboilingcoverandreduceheattosimmerfor30ndash45minutesRemovepotfromheatandstrainliquidintoalargecontaineroranotherpot(becareful when handling hot liquid and a heavy pot) extracting as much aspossible Discard veggies (or better yet compost them) Allow stock to coolcompletelyStoresinairtightcontainersinthefridgeforupto3daysorinfreezerforupto3months

MAKES3frac14ndash4frac14QT(3ndash4L)GFSF

PulpitupOnce I made a stock using pulp from a batch of home-pressed carrotappleginger rootbeet juice I scooped out the pulp from the juicer andstored it in sealed containers in the freezer When I was ready to makestock I thawed thepulpandused it in lieuofveggiesNeedless to sayastockwithappleandgingerpulponlycomplementscertainrecipes sobeawarethatifyouusejuicerpulpformakingstockyouneedtochooseyourflavorswisely

ToomuchsaltcanruinasoupIf you use a store-bought stock instead of this one (which has no addedsalt) reduce salt in your recipe byfrac12 tsp you can always addmore saltlater

APPLECARROTSOUPWITHCORIANDER

Whenmy friendDanielmade this soup at the vegan restaurantAuxVivres inMontrealIpracticallybeggedhimtowritedownaversionformeforat-homeuseHekindlyobligedIrsquodneverbeforemadeasoupwithapplethatIlovedthetasteofbutthisonersquosgreat

2tbspoliveoil2ndash3mediumonionschopped3ndash4clovesgarlicminced2stalkscelerydiced2lb(910g)carrotsscrubbed(orpeeledifnotorganic)ampchopped5cupsvegetablestock(seeVegetableStock)orfilteredwater3ndash4fist-sizedapplespeeledcoredampchopped1tbspcorianderseedstoastedthenground1tbspfennelseedsground1tspcinnamon

2tspseasalt(ormoretotaste)freshlygroundblackpeppertotastemincedfreshcilantroleaves(forgarnish)

Handblendersalsoknownasimmersionblendersareinvaluablewhenitcomestomakingsmoothsoupsbecausetherersquosnoneedtotransferhotliquidtoafoodprocessorandback to the souppotwhichcanbequiteamessWhen Ipureacuteesoups Iamsure towearanapronandhold theblender inonehandand thepotrsquoslidbetweenmeandthesoupwiththeother(toactasashield)Finallybesure that the blenderrsquos electric cord doesnrsquot dangle over the stoversquos hotelements

Heat the oil in a soup pot on medium (or medium-high depending on yourstove)Add the onions and sauteacute for 6minutes until softenedAdd the garlicandceleryandsauteacuteforanother4minutesAdd the carrots and stock water and increase heat to bring to a boil Onceboilingreduceheattolowcoverandsimmerfor12minutesAddtheapplecorianderfennelcinnamonsaltandpepperstirandcookforanother20minutesRemove fromheat and using a hand blender (be careful of hot liquid) pureacuteeuntilverysmooth(otherwisetransfertoafoodprocessororblendertopureacutee)AdjustseasoningsasdesiredGarnishwithcilantrobeforeserving

MAKES6ndash8SERVINGSGFSFNF

BEAUTIFULBORSCHT

IthinkIlovethecolorofthissoupjustasmuchasitstasteBesuretowearanapronwhenyoursquorepreparingthisasbeetjuicecanstainBeetsareknowntobedetoxifyingwithpowerfulcleansingeffectsonourkidneysandbloodServewitha nice rustic loaf of bread and a dollop of organic nondairy yogurt or sourcream

1tbspoliveoil

2mediumor1largeonionchopped2mediumor1largecarrotscrubbed(orpeeledifnotorganic)ampsliced2stalkscelerydiced6cupsvegetablestock(seeVegetableStock)orfilteredwater1largeorange-fleshedsweetpotatoor2fist-sizedpotatoescubed(about2cups)1largeor2mediumbeetsdiced(about2cups)1tspseasalt(ormoretotaste)2cupsshreddedredcabbage1tbspapplecidervinegar1tbspagavenectarormaplesyrup3tbspfreshdillweed(or1tbspdried)freshlygroundblackpeppertotaste(begenerous)

Use redbeets for this recipe not candy canebeets that have redandwhitestripestheyaresurprisinglybitterandwillnotmakeatraditionalborschtwithitsrichinspiringcolor

HeattheoilinasouppotonmediumheatAddtheonionandsauteacuteforabout8minutes until softened (add a small amount of water if needed to preventsticking)Addthecarrotandceleryandsauteacuteforanother5minutesAdd the stock or water sweet or regular potatoes beets and salt and stirIncreaseheattobringtoaboilOnceboilingreduceheatcoverandsimmerfor20minutesAdd the cabbage vinegar nectar or syrup dill and pepper stir and allow tosimmerforanother5finalminutesandserveMAKESABOUT8SERVINGSGFSFNF(ifusingsweetpotatoes)

BROCCOLICREEMSOUP

ThisisareallylovelysoupwithdelicateflavorBroccoliishighinvitaminsA

CandKfolateandfiberandlikeothercruciferousvegetablesisknownforitsdetoxifyingandcancer-prohibitingproperties

1ndash2tbspoliveoil1mediumonionchopped(about1frac12ndash2cups)1bayleaffrac12tspseasalt4cupschoppedbroccoli(floretsampstalks)1smallzucchinidiced(about1cup)1frac12cupsvegetablestock(seeVegetableStock)orfilteredwater2cupsorganicsoymilk(unsweetenedpreferred)orunsweetenedalmondmilkfrac12tspthymefrac14tspallspicefreshlygroundblackpeppertotaste1cupbroccolifloretsthinlyslicedamplightlysteamed(forgarnish)

BesurenottowastethosebroccolistalksndashIalwayschopoffthedryendpeeloff the tougher skin and then use the tender part inside Itrsquos just as good asbroccolitopsSoymilkisbestforthissoupbecauseitiscreemierthanothernondairymilks

Heat the oil in a soup pot onmediumAdd the onion bay leaf and salt andsauteacute for 8ndash10minutes until onions are translucentAdd 4 cups broccoli thezucchini and stock or water stir and cook for another 10 minutes or untilbroccoli is very tender (itmay not seem like therersquos enough liquid but donrsquotworrythesoymilkrsquoscominginjustamoment)Remove fromheatRemove bay leaf and pureacutee soupwith a hand blender (becarefulofhotliquid)whileslowlyaddingsoymilk(otherwisetransfertoafoodprocessor or blender to pureacutee and add soymilk then return to pot) addingadditionalsoymilkifathinnersoupisdesiredWhisk in remaining ingredients adding an extra frac12 tsp salt if desired Heatgentlybeingcarefulnottoboil(whichmaycausesoymilktocurdle)

Servehotgarnishedwiththesteamedbroccoliflorets

MAKESABOUT4SERVINGSGFSF(ifusingalmondmilk)NF

CANNELLINIKALESOUP

IenjoyheartysoupsThisrecipeisbothheartyandcreemy(withouttheuseofmilk or tofu) and Irsquom certain yoursquoll enjoy it thoroughly ServewithMolassesCornbreadandafreshgreensaladthatincludestomatoesasthesoupisbasedonbothbeansandgreensitcanalsomakeafinemeal-in-a-bowlonitsown

1ndash2tbspoliveoil4largeor6mediumgarlicclovesmincedorgrated6cupscookedcannellinibeans(whitekidneybeans)4ndash5cupsvegetablestock(seeVegetableStock)orfilteredwater3tbsptomatopaste2tspfreshmincedsageleaves(or1tspdried)2tspseasaltfreshgroundblackpeppertotaste5cupschoppedkaleleaves(from5ndash6largeleaves)frac14cupnon-GMcornmeal(finelygroundpreferred)2ndash3tbspfreshlemonjuicetotaste

Ifyouareinapinchwhitenavybeanscanstandinforcannellinisandcollardgreenscanreplacekale

Heat the oil in a soup pot on medium Add the garlic and sauteacute for 30ndash60seconds until fragrant but not browningAdd only 3 cups of the beans and 2cupsofthestockorwaterandcoverPureacutee remaining beans and stock or water tomato paste and sage in a food

processororblenderuntilsmoothTransfermixtureintopotandstirinthesaltpepper and kale Simmer for about 20 minutes until kale is tender stirringoccasionallyandreducingheatifsoupbeginstoboilMix the cornmeal and lemon juice in a liquid measuring cup and pour inadditional filtered water until the mixture reaches the 1-cup mark Pour thismixtureintothesoupslowlyandstirwelltokeeplumpsfromformingSimmersoupforanother10ndash15minutesstirringoccasionallyyoursquolllikelyneedto reduce heat to prevent scorching Taste and adjust seasonings if necessaryServehotMAKESABOUT6SERVINGSGFSF

CASHEWCREEMTOMATOSOUP

Itrsquos funny thewaymy cookinghas evolvedOnceupona time I hada stronglove for dairy Then my veganism kicked in and I had to learn how to makethingscreemyusingsoyproductsinsteadAndnowthatIrsquomconscientiousaboutnoteatingsoyeverydayItrytomakerichdisheswithotherwholefoodsHerewe have cashews to thank They complement ripe organic and locally-growntomatoesbeautifullyServewithasideofsaladorsteamedgreensoralongsideasandwich

1 cup raw cashews soaked in filtered water for 4ndash8 hours then drained amprinsed1frac12cupsfilteredwaterorvegetablestock(seeVegetableStock)1tbspoliveoil1largeor2mediumonionschopped(about3cups)3cupsdicedfreshtomatoes(or1[28-oz796-mL]candicedorcrushedtomatoesinjuices)3largeor5mediumclovesgarlicminced2tbspmincedfreshbasilleaves(or1tbspdried)or2tspfreshdillweed(or1tspdried)2tspmaplesyrup(orothernaturalsweetener)

1tspseasalt18tspcayennepepper(ortotaste)2medium-sizedripetomatoesdiced(about2cups)(forfinishing)

Ifyoursquovesoakedthecashewsbutcanrsquotmakethesouprightawaydrainoffthesoaking water rinse and place them in an airtight container in the fridgecoveredwith freshwater (will keep for about 2 days)Drainand rinse beforeusing

Processthesoakedcashewsandwaterinafoodprocessororblenderforabout1minuteuntilverysmoothandsetasideHeat theoil ina souppotonmedium-highheatAdd theonionsandsauteacute forabout 8minutes until onions soften and begin to turn translucent Add the 3cupstomatoesgarlicbasilordillsyrupsaltandcayenneandstirtocombineIncreaseheattobringtoaboilOnceboilingreduceheatcoverandsimmerfor20ndash30minutes(thelongerthebetter)stirringoccasionallyRemove from heat Pureacutee soupwith a hand blender (be careful of hot liquid)while slowly adding cashew milk (otherwise transfer to a food processor orblendertopureacuteeandaddcashewmilkthenreturntopot)forabout30secondsoruntilsmoothStirinthe2dicedtomatoesforfinishingandre-heatforanother5minutes

MAKES5ndash6SERVINGSGFSF

CREEMYCORNSOUP

This recipe is adapted froma childrenrsquos cookbookby the legendary cookbookauthorMollieKatzen ndash itrsquos nowonder that itsmild taste is always a hitwithkids

1tbspoliveoil6scallionsamp1mediumleekmincedorchopped(tomake1frac12cups)2stalkscelerydiced(about1cup)

3frac12cupsnon-GMcornfreshorfrozen(a500-g[justover1-lb]bag)2cupsfilteredwaterorvegetablestock(seeVegetableStock)1tbspmincedfreshbasilleaves(or1tspdried)1tspseasalt1cuporganicnondairymilk

Heat theoil in a souppotonmediumAdd the scallions leek andceleryandsauteacute for about 8minutes stirring occasionallyAdd the corn stock orwaterbasilandsaltandstirtocombineIncrease heat to bring to a boil Once boiling reduce heat to low cover andsimmerforabout5minutesRemove from heat Pureacutee soupwith a hand blender (be careful of hot liquid)while slowlyaddingmilk (otherwise transfer toa foodprocessororblender topureacuteeandaddthemilkthenreturntopot)forabout30secondsoruntilsmoothRe-heat for another 5minutes then ladle into soup bowls and be prepared totastethemostcomfortingfoodever

MAKESABOUT4SERVINGSGFSFNF

SIMPLEDAL

Dal is a mainstay of Indian cuisine I like it best served over chopped freshorganicspinach

1frac12cupsdryredlentils(hulledorunhulled)rinsed4cupsvegetablestock(seeVegetableStock)orfilteredwater2wholedriedchiliesorfrac12tspcrushedchilies2tspturmeric1tspseasalt2tbspnon-hydrogenatedcoconutoiloroliveoil1tspcuminseeds

1mediumonionchopped2clovesgarlicmincedorgrated1tbspgratedfreshgingerroot(oranadditionalcloveofgarlic)1cupchoppedtomato(optional)1tbspfreshlemonjuice1tspgarammasala(seebelow)

Combinethe lentilsstockorwaterchilies turmericandsalt inasouppotonhighheatBringtoaboilthenreduceheattosimmerforabout30minutesuntillentilsare tender stirringcontinuallyYoumayaddup toanadditionalcupofwaterorstocktoadjusttodesiredconsistencyHeat theoil inasmallskilletonmedium-highAddthecuminseedsandsauteacuteforabout15ndash30secondsuntilseedsarefragrantbutnotburningthenstirintheonionsgarlicandgingerReduceheattomediumandsauteacuteforabout5minutesuntilonionsbegintobrownAddtomatoandsauteacuteforanother7minutesDiscard chilies once lentils are tender Stir in the onionmixture lemon juicegarammasalaandadditionalsaltifdesiredMAKESABOUT6SERVINGSGFSFNF(ifomittingtomatoes)

GARAMMASALAItrsquos better to make your own spice blends rather than purchasing pre-madebrandsndashyoucanbesure theyrsquollbemorepotent if theyrsquore freshlygroundandyoucancustomizetheblendtosuityourowntasteThisgarammasalarecipersquosfrommyfriendDanOlsenwhoalsocreatedtheMangoSalad

3tbspblackpeppercornsSeedsfrom2tbspgreencardamompods2tbspcorianderseeds2tbspcuminseeds2cinnamonsticks1tspwholecloves1ndash2tspcayennepepper1tspgratednutmeg

Grindeachitemseparatelyinaspicegrinder(oracleancoffeegrinder)exceptforthecayenneandnutmegthenplaceallingredientsinasmalljarcoverandshakeuntilwellcombined

MAKESABOUT23CUPGFSFNF

GREENPEASOUP

This soup has such a great color that reminds me of spring This rarely-celebrated legume is a good source of proteinB vitamins vitaminsCandKandcarotenesandplentyofmineralslikephosphorusmanganesemagnesiumpotassiumandironThepumpkinseedbutteraddsasmokeyrichnessOmegaNutritionmakesaparticularlytastyone

1tbspoliveoil1mediumoniondiced3ndash4mediumclovesgarlicmincedorgrated

1largefist-sizedpotato(organicYukongold)peeledampdiced(about1frac12cups)4cupsvegetablestock(seeVegetableStock)orfilteredwater1tspseasalt4cupspeasfreshorfrozen(a500-g[justover1-lb]bag)frac12cupmincedfreshparsleyleavesfrac14cuppumpkinseedbutterfreshlygroundblackpeppertotaste(afewgeneroustwists)

HeattheoilinasouppotonmediumheatAddtheonionsandgarlicandsauteacuteforabout8minutesuntilonionsaretranslucentAddthepotatostockorwaterandsaltIncreaseheattobringtoaboilOnceboilingreduceheattosimmerforabout8ndash10minutes until potato is cooked Stir in the peas and parsley and cook foranother2ndash3minutesRemove from heat Add the pumpkin seed butter Pureacutee soup with a handblender (be careful of hot liquid) for about 30 seconds or until smooth (ortransfertoafoodprocessororblendertopureacuteethenreturntopot)Addadditionalsaltandpeppertotasteandre-heatifneededbeforeservingMAKESABOUT4SERVINGSGFSF

FreshisbestCannedpeashaveonly5of thenutritionalvalueof freshpeasWhatadraghey(Frozenpeasareyournextbestbet)

LEEKANDPOTATOSOUP

Aclassicfrommymumndashnowdairy-freeLeeksaregrowninsandysoilsothetrick is toslice themlengthwiseandrinsewellbetweenthe layersof thestalksbeforeputtingthemonthecuttingboard

3tbspoliveoil+2tbspfilteredwater3 large or 6 small leeks rootsamp green tops removed then chopped (about 5cups)4ndash5fist-sizedpotatoes(about2frac14lb1kg)peeledampslicedfrac14-in(23-cm)thick2frac12cupsvegetablestock(seeVegetableStock)orfilteredwater1tspseasalt(ormoretotaste)frac12tspnutmegfreshlygroundblackorwhitepepper(afewgeneroustwists)2cupsorganicnondairymilk(unsweetenedsoymilkpreferreditrsquoscreemier)orunsweetenedalmondmilkfrac14cupmincedchives(forgarnish)

Heattheoiland2tbspwaterinasouppotonmediumAddtheleeksandsauteacutefor10minutesuntilsoftbeingcarefulnottoletthembrownAdd thepotatoes stockorwater salt nutmeg andpepperCoverand simmerfor20ndash25minutesuntilpotatoesaresoftRemovefromheatandmashforsmoothertexturegiveitaquickwhirlwithahandblender(orinafoodprocessororblenderthenreturntopot)Addthemilkandstirwhileheatinggentlyfor5minutesAdjustseasonings totasteServegarnishedwithchives

MAKES6SERVINGSGFSF(ifusingalmondmilk)

MIGHTYMISOSOUP

MisoapastemadewithfermentedsoybeansandsometimesagrainlikericeorbarleyhaswonderfulhealingpropertiessothisisagreatalternativetochickensoupwhenyouorsomeoneelseisillAndunlikethebasicmisosoupsinmanyJapaneserestaurantsthisoneispackedwithtastyvegetables(anddoesnrsquothaveany fish powder) Be careful though as miso loses its nutritional propertieswhen heated at too high a temperature ndash add it last and certainly donrsquot let itboil

2tbspoliveoil1largeonionhalvedampslicedinthinhalf-moons2mediumcarrotsscrubbed(orpeeledifnotorganic)ampslicedupto1lb(454g)tofucutinfrac12-in(1-cm)cubes4ndash8mediumshiitakemushroomssliced4clovesgarlicminced1tbspgratedfreshgingerroot2cupschoppedkalechoppedbokchoyamporhalvedsnowpeas1(6-in15-cm)piecewakame6cupsfilteredwater2ndash3tbsptamariorshoyusoysauceormoretotaste2ndash3scallionsthinlysliced3tbspmisopasteormoretotaste

CarrotslookniceinthissoupwhentheyareslicedonanangleorjuliennedSelecthigh-qualitymisopastethatcontainsgood-for-youenzymesfromyourgrocerrsquos fridge instead of the non-refrigerated brands that are far lessnutritious

Heattheoilinasouppotonmedium-highAddtheonionandsauteacuteforabout8minutesuntiltranslucentAddthecarrotsandsauteacuteforanother6minutesuntilcarrotsbegintosoftenAddthetofumushroomsgarlicandgingerstirandcookfor5minutesmorestirringcontinually(addasmallamountofwatertopreventstickingifneeded)Tossinthekaleandorboychoyandorsnowpeasandwakameandpourinthe water and tamari or shoyu Reduce heat to simmer for about 10minutesThrowinthescallionsTurnoffheatUseamug toscoopoutsome liquid tomixwith themiso thenpourbackintosoupandstirtocombineRemovewakameandserve

MoremineralsMake this soup even more mineral-rich with the addition of extra seavegetablesWhenyouaddthewateralsoaddfrac14ndashfrac12cuparameacoupleofsheets of ripped-upnori or a teaspoonof dulse flakesThese ingredientscan be found in an Asian market or the Japanese food section at thegrocerrsquosorhealthfoodstore

MOROCCANGARBANZOBEANSOUP

ItseemsthatAlison(along-timefriendandthefoodstylistforthephotographsinthisbook)believesthisistheonlythingshemakesthatIcaneatFinebymeIlookforwardtoiteverytimeIrsquominvitedtodinnerchezelle

1tbspoliveoil1medium-largeonionchopped2largeclovesgarlicminced2tspgroundcumin1tspcinnamon(or1stick)frac12tspsaffronthreads(optionalbutrecommended)

5cupsvegetablestock(seeVegetableStock)orfilteredwater3cupsdicedfreshtomatoes(or1[28-oz796-mL]candicedtomatoesinjuice)2frac12lb(1kg)butternutsquashpeeledampcubedfrac12ndashfrac34-in(1ndash2-cm)thick(about5cups)12ndash14 oz (340ndash397 g) russet orYukonGold potato cubedfrac12-in (1-cm) thick(about2frac12cups)2cupscookedchickpeas(garbanzobeans)(or1[19-oz540-mL]can)1frac12tspseasalt(ortotaste)freshlygroundblackpeppertotastefrac12cupchoppedfreshcilantroleaves(forgarnish)

Heat theoil in a large souppotonmediumheatAdd theonionand sauteacute forabout6minutesuntil softAdd thegarlic cumin cinnamon and saffron andsauteacutefor1minuteAddthestockorwater tomatoessquashandpotatoandstirIncreaseheattobring to aboilOnceboiling reduceheat cover and simmer for about20ndash25minutesuntilvegetablesareverytenderStirinthechickpeasSimmerfor10minutesmorestirringoccasionallyAdd the salt and pepper (and remove cinnamon stick if used) Serve hotgarnishedwithcilantroMAKESABOUT6SERVINGSGFSF

PORTOBELLOSOUP

Picture this Irsquove just returned from an autumn of organic farming and amhavingChristmasdinnerwithmyfamilyIrsquoveonlybeenveganfora fewweeksand am already used to the idea of not fitting in at any place where food isservedSheilamyScottishstep-grandmothersaysshehasjustthethingformendash a beautiful mushroom soup Everyone else tucks in to plates of turkey andgravyandIhungrilypolishoffthreebowlsofsoupbeforeaskingSheilafortherecipeShebeginstodescribeitldquoYoustartwithsomechickenstockrdquo

Irsquomhorrifiedbutaccepttherecipenonethelessplanningtomakemyownstillveryflavorfulbuttrulyanimal-freeversionathome

2tbspoliveoil2mediumonionschoppedfrac12lb(227g)Portobellomushroomscleanedampthinlysliced(about4frac12cups)2tbspwholegrainflour4cupsvegetablestock(seeVegetableStock)orfilteredwater1bayleaf1frac12tspseasalt(ortotaste)freshlygroundblackpeppertotaste2tbspwatercressormincedfreshparsley(forgarnish)

Heat the oil in a soup pot onmediumAdd the onions and sauteacute for about 6minutesuntilsoftTossinthemushroomsandsauteacuteforanother5minutesStirintheflourthenaddthestockorwaterbayleafsaltandpepperIncreaseheattobringtoaboilOnceboilingreduceheatcoverandsimmerfor15ndash20minutesRemovebayleafadjustseasoningtotastethengarnishwiththewatercressbeforeservingMAKES4SERVINGSGF(ifusingGFflour)SFNF

ADZUKI-SQUASHSOUPWITHCHIPOTLEANDREDPEPPERS

Smallredadzukibeansareamongtheeasiestlegumestodigest(aswellasbeingfastertocookthanchickpeasorblackbeans)butpeopleintheWestrarelyusersquoemServethissouphotgarnishedwithasprigortwooffreshcilantroItrsquosalso

nice alongside Molasses Cornbread and a salad or steamed greens for asatisfyingmeal

2tbspoliveoil

1tspcinnamon1tspgroundcoriander1ndash2tspfinelychoppedchipotlepepper(orfrac14tspcayennepepperbutnotnearlyasgood)2medium-largeonionsminced6clovesgarlicminced4cupspeeledanddicedsquash(Iliketousebutternut)5cupsvegetablestock(seeVegetableStock)orfilteredwater1largeor2mediumredbellpeppersdiced2tspseasalt4cupscookedorcannedadzukibeansrinsedafewsprigsfreshcilantro(forgarnish)

HeattheoilinasouppotonmediumAddthecinnamoncorianderandchipotleand sauteacute for about 2 minutes until aromatic Add the onions and sauteacute foranother8minutesuntiltranslucent(addasplashofwatertopreventstickingifneeded)AddthegarlicandsquashstirandthenpourinstockorwaterIncreaseheattobringtoaboilOnceboilingreduceheatcoverandsimmerforabout6minutesuntilsquashbeginstosoftenGointherewithapotatomasherandstartbreakingupthesquashabitAddredpeppers and salt and cook for 6 minutes more before adding the beans andcookingfor5minutesmoreuntilhotServehotgarnishedwithcilantroMAKESABOUT8SERVINGSGFSF

SWEETPOTATOANDCOCONUTMILKSOUP

I love this soup Truth be told I make it for people I want to impress ndash buttherersquosnothingcomplicatedabout it it just tastessogoodServehotperhapswithaswirlofhotsaucelikeSambalOlekinthemiddle

4cupsvegetablestock(seeVegetableStock)orfilteredwater

2frac14 lb (1 kg) orange-fleshed sweet potatoes (about 2ndash3 large ones) peeledampdiced(about6cups)1tbspturmeric2tspseasalt2tbspnon-hydrogenatedcoconutoiloroliveoil2tspgroundcoriander2tspgroundcuminfrac12tspgroundcinnamon1mediumoniondiced1frac12tbspgratedfreshgingerroot2clovesgarlicminced23cupcoconutmilk(cannednon-lightversion)18tspcayennepepper(ortotaste)afewsprigsfreshcilantro(forgarnish)

Pour the stockorwater into a souppotonhighheatAdd the sweet potatoesturmeric and salt and bring to a boil Once boiling reduce heat tomediumcover and cook for about 8ndash10 minutes until potatoes are soft stirringoccasionallyRemovefromheatandsetaside(donotdrain)Heattheoilinamediumskilletonmedium-highAddthecoriandercuminandcinnamonandsauteacuteforabout30secondsuntilfragrantbutnotbrowningAddtheonionsandsauteacuteforabout7minutesAddthegingerandgarlic(andasplashofwaterifneededtopreventsticking)stirandcontinuetosauteacuteforanother5minutesuntilonionsaretranslucentandsoftTransfer onion mixture into the soup pot and stir in the coconut milk andcayenneRemovefromheatandpureacuteewithahandblender(ortransfertoafoodprocessor or blender to pureacutee then return to pot) until smooth Reheat ifnecessarybeforeservinggarnishedwithcilantroMAKESABOUT6SERVINGSGFSFNF(ifomittingcayenne)

CHAPTER18

MAINDISHBOWLSANDADDITIONAL

ENTREacuteES

AndrewrsquosButternutRisottobullSouthernBowlbullMushroomQuinoaPilafMapleRoastedRootsbullCoconutCauliflowerChanaBarbecue-BakedTofuwith

MushroomsampBellPeppersSpaghettiSquashwithPinenutParmbullFettucciniNo-FredoPestoWhiteBeanBowlbullGreenCoconutMilkCurrySesameKaleSobabullChiliNon-CarneacutewithPan-SearedPolentaPortobelloBurgerswithSunchokeOvenFriesampHomemadeKetchupMillet-StuffedBellPeppersbullPintorsquosRefriedBeanBurritosTheGoodShepherdrsquosPiebullLusciousLasagnebull

MilletampMushroomTourtiegravere

IfitwerenrsquotformycompletecertaintythatitwouldnrsquotsellImighthavewrittenabookcalledldquoWhereAretheVegetablesrdquoItrsquoswhatIoftenaskmyselfwhenIlookatclientsrsquodietdiariesThe precise quantities for optimum daily intake of vegetables varies

depending on whom yoursquore talking to holistic nutritionists naturopathicdoctors other foodie experts ormore allopathically-trained practitioners Onemight say that 75 of your daily diet should be vegetables another wouldencourageyoutoeat3cupsofsaladand2cupsofcookedvegNever having been a big numbers personwhen I prepare a plate of food I

make sure at least two-thirdsof it is covered invegetablesFor themostpartthese entreacutees are vegetable-packed or can be paired beautifully with raw orcookedveggies(justchecktherecipesrsquo introsforsuggestions)Alsobesure tolook up theMouth-WateringMenu Ideas at the back of the book (starting onAppendix) forcompletemeals fornutritionalbalanceand fordelicious flavorcombinations

KEEPINGTRACKKeepingadietdiarycanbeagreatwaytomakeconnectionsbetweenthefoodsyoueatandhowyourbodyrespondstothem(possiblyidentifyinganallergyorintolerance)Makea chart ora list that includes thedate the timewhatandhow much you ate andor drank (including water) any prescription meds orsupplements taken yourmood and any physical symptoms Yoursquoll really onlygetanaccuratepictureof how the food youeataffects your lifestyleandviceversaifyourecorditalldiligentlyfor4to7daysinarow

ANDREWrsquoSBUTTERNUTRISOTTO

Challenge convention with a dairy-free brown rice risotto thatrsquos rich anddelicious The brown rice takes longer to cook than white Arborio ricetraditionallyusedinrisottosobesuretousealidandgiveitmoretimeAndincludingabitofmargarineandsoymilkwiththesmoothroastedsquashhelpstogiveitacreemydeliciousnessndashyoumayroastthesquashandgarlicadayinadvanceifdesiredRoastedsquashampgarlic2tspoliveoil(plusextra[about1tbsp]forthesquash)1bulb(about6largecloves)garlictopslicedoff1small(about2frac14lb1kg)butternutsquashwashedwellhalvedampseeded

TopreparesquashampgarlicDrizzletheoilovertopofgarlicbulbPlacebesidethesquashinabakingpanand roast according to directions on roasting squash removing garlic after 30minutesPeelthegarlicwhencoolenoughtohandleandtransferclovestoasmallbowlMashwithaforkuntilsmoothandsetasideScoopout the fleshofsquashwhensquash isdoneandcoolenough tohandleandtransfertoamediumbowlMashwithaforkorpotatomasheruntilsmoothandsetaside

Risotto4cupsvegetablestock(seevegetablestock)1ndash2tbspoliveoil1mediumoniondiced1frac12cupssweetbrownricefrac14ndashfrac12cuporganicnondairymilk(unsweetenedsoymilkpreferred)1bulbmashedroastedgarlic(fromabove)1frac12ndash2cupsmashedroastedbutternutsquash(fromabove)2tspfreshthymeleaves(or1tspdried)frac12ndash1tspseasalttotastefreshlygroundblackpeppertotaste13cupchoppedfreshparsley(flat-leafItalianvarietypreferred)1ndash2 tbspnondairy non-GMmargarine (I useEarthBalanceOrganicWhippedButterySpread)

SweetbrownriceisbestforthisrecipeasthegrainsrsquohusksareremovedandtheywillthereforecookfasterandproduceacreamierdishButifsweetbrownriceisunavailableuseshortbrownrice

TopreparerisottoHeat the stock in a small saucepan on a back burner on medium-high OncewarmreduceheattolowsothatitstayswarmbutwonrsquotevaporateasquicklyHeat the oil in a separate heavy-bottomed saucepan or medium skillet onmedium Add the onions and allow them to sweat for 8 minutes untiltranslucenttakingcarenottobrownthemAddthericeandtoastfor5minutesIncrease heat tomedium-high and ladle enough stock over rice so rice is justcoveredAdjust heat if necessary to continue simmering stirringoccasionallydonotletitboilorallowricetostickAdd another ladle of stock every fewminutes so therersquos always just enoughliquidtocookriceOncehalfofstockhasbeenaddedtoriceaddanother1ndash2ladlesstockstircoverandreduceheattolowallowingricetocookfor15ndash25minutesuntilnearlydoneIncrease heat tomedium-low uncover stir in the nondairymilk and letmost

liquidsimmeroff(youdonrsquotwant it runny)asyoustircontinually thenreturnheattolowFoldintheroastedgarlicandsquash(thesuggestedamountsareflexiblendashifyouhaveadditionalroastedsquashyoumayadditaccordingtotaste)Gentlystirinremainingingredients(addingasmallamountofsalttostartasvegetablestockmay be salty enough) Remove from heat cover and let stand for 5minutesbeforeserving

SOUTHERNBOWLCHIPOTLEBLACK-EYEDPEASWITHMAPLEMASHEDSWEETPOTATOESANDCOLLARD

GREENS

How often do we hear black-eyed peas being talked about when itrsquos not inreferencetothepopgroupThiscute-lookinglegumeisgreatbecauseyoucancookitfromdryprettyquickly(relativelyspeaking)ButitrsquosthechipotleflavorthatreallymakesthedishmemorableForarealSouthernmealservethiswithMolassesCornbreadyum

1cupdriedblack-eyedpeas2tbspoliveoil1mediumoniondiced1stalkcelerydiced1small-mediumzucchinidiced(about1cup)3ndash4mediumclovesgarlicminced2bayleaves1ndash2mincedchipotlepeppersorfrac12ndash1tspchipotlepowdertotastefrac14tspgroundallspice1frac12ndash2cupsvegetablestock(seevegetablestock)orfilteredwater1tspseasalt

Ifusingwholepeppers(Iuseorganicdriedpeppersbutcannedonesarealsoavailable) you can either cook themwholewith the option of removing themlatertoreducespicinessormincersquoemuptocookasdirected

CHIPOTLEBLACK-EYEDPEASSoakthepeasovernightincoldwaterorinjust-boiledwaterfor1hourHeattheoil ina3-qtLsaucepanonmediumormedium-highAddtheonionscelery and zucchini and sauteacute for 6 minutes until onions begin to softenstirringoccasionallytopreventstickingAddthegarlicandsauteacuteforanother4minutesStirinthebayleaveschipotlesandallspiceDrain and rinse soaked peas and add them to saucepan along with stock orwaterIncrease heat to bring to a boilOnce boiling lower heat cover partially andsimmerfor40minutesstirringoccasionallyAddthesaltstirandcontinuetocookforanother10ndash15minutesuntilpeasaresoft

MAPLEMASHEDSWEETPOTATOESPlacealargepotofcoldwateronhighheattoboilOnceboilingaddthesweetpotatoesandfrac12tspsaltandcookforabout12minutesuntiltenderRemove fromheat anddrainReturnpotatoes topot andmash rsquoem real goodaddingthemilksyrupoilremainingfrac14tspsaltandpepper4fist-sizedorange-fleshedsweetpotatoespeeledampdiced(about5cups)frac34tspseasaltfrac14cuporganicnondairymilk2tbspmaplesyrup2tbspnon-hydrogenatedcoconutoiloroliveoilfreshlygroundblackpeppertotaste

COLLARDGREENSSteamaccordingtodirectionsonsteamingvegetablesDistribute cooked greens evenly into 4 good-sized dinner bowls followed byMashedSweetPotatoesthenChipotleBlack-EyedPeas(recipesabove)1bunchcollardgreens

MUSHROOMQUINOAPILAF

ThisisanothergraindishIgothelpfromAndrewincreatingEmbarrassinglywhenever I saypilaf italwayscomesoutasldquopiafrdquo like the legendaryFrenchsingerServewarmonabedofgreens Ifyouwant thisdish tohavea fancierpresentationgarnishwithsomecutelittleEnokimushrooms

1tbspoliveoil1small-mediumoniondicedsmall1mediumclovegarlicgratedorminced4oz(114g)cremini(brown)mushroomssliced(maysubstitutewithoysterorwhitemushrooms)1cupquinoarinsed1frac12cupsvegetablestock(seevegetablestock)1tbspmincedfreshsageleaves(or2tspdried)1tspseasaltfrac12cupslicedscallionsorchives

Heattheoilinamedium-largeskilletonmedium-lowAddtheonionsandallowthemtosweatfor5minutesbeingcarefulnottoletthembrownAddthegarlicandcookforanother2minutesAddthemushroomsandcookfor4minutesstirringmixtureandallowingmushroomstosoftenandreleasesomeoftheirliquidStirinthequinoastocksageandsalt

IncreaseheattobringtoaboilThenreduceheatcoverandsimmerforabout15minutes until all liquid is absorbedRemove fromheat and let stand for 5minutesbeforefluffingwithaforkthenfoldinscallionsandserve

MAPLEROASTEDROOTS

Thisdish isa favoriteonmyblogDomesticAffair andagreatway toenjoygroundingwintervegetablesForasimpleweeknightsupperpreptheveginthemorning(or thenightbefore)Whenyougethomefromwork justpreheat theoventossrsquoemwiththeglazeandslideintheovenpreparingsomegreensandasimple grain or legume dish while the roots are roasting If you have lots ofrootsleftoverpureacuteethemforaroastedvegpastasauceYum

16cupschoppedorcubedrootvegetablesfrac12cupmaplesyrup13cupoliveoil(plusextratocoatpan)2tbspbalsamicvinegar(optional)2tspfreshthymeleaves(or1tspdriedthyme)1tspseasalt(ormoretotaste)freshlygroundblackpeppertotaste

For goodness sake use organic produce so you donrsquot have to fret aboutpesticidesJustscrubandrinsetheorganicveggiesinsteadofpeelingrsquoem(withtheexceptionofsquashwhichyoushouldpeel)asforthegarlicuseabulbortwoandpeeltheclovesbutroastrsquoemwholeRootveggiescanincludewintersquashonionsgarlicbeets(theyaddgreatcolor)parsnipscarrotspotatosweetpotatoJerusalemartichokes(seenote)turnipsandorceleryroot)Preheatovento400degF(205degC)Tossthevegetableswiththesyrupoilvinegarandthymeinalargebowltodisperseseasoningsevenly

Transfer onto 2 large lightly-oiled baking pans distributing evenly into onelayerineachpanRoastforabout1hourremovingpansfromovenevery12minutesorsotostirhalfwaythroughthecookingtimetossrootswiththesaltandpepperRoastingiscompletewhenveggiesareniceandtenderServehot

MAKESABOUT8SERVINGSGFSFNF(ifomittingwhitepotatoes)

COCONUTCAULIFLOWERCHANA

I was inspired to create this recipewhen I got home after a snowywet anddrearymid-JanuarydayThiscurryisrichandwarmingwithcoconutmilkandall those spices The sweet potatoes red bell peppers and coconut make itpleasantlysweetServeoverbrownbasmatiriceandfreshspinach

2tbspnon-hydrogenatedcoconutoiloroliveoil2medium-largeonionschopped2largecarrotschopped3largeor5mediumclovesgarlicminced1tbspgratedfreshgingerroot1ndash2tbspcurrypowderortotastefrac14tspcayennepepperortotaste2tspseasalt2fist-sizedorange-fleshedsweetpotatoes(maysubstitutewithregularpotatoes)diced3cupsdicedcauliflower1redbellpepperchopped2frac12cupscookedchickpeas(garbanzobeans)(or2[14-oz398-mL]cansdrainedamprinsed)1 (14-oz398-mL) can good quality coconut milk (not light version also seeCoconutMilk)

frac14ndashfrac12cupfilteredwater(ormoretothinsauceasdesired)frac14cupshreddedunsweetenedcoconut1handfulofchoppedfreshcilantroleaves(forgarnish)

Notallcurrypowderblendsarecreatedequalsofindonethatyoureallylikendash it should include coriander turmeric cumin cinnamon black pepper andmaybeevencardamom

Heat the oil in a soup pot onmediumAdd the onions and sauteacute for about 5minutesAdd the carrots garlic ginger curry powder cayenne and salt and sauteacute foranother5minutesStirinthesweetpotatoescauliflowerredpepperchickpeascoconut milk water and shredded coconut cover and cook for about 15minutesstirringoccasionallyuntilsweetpotatoesaresoftRemovefromheatgarnishwithcilantroandservehot

Ifyourvegetablesareorganicscrubthemreallywellbeforechoppinganddonrsquotbother topeel themas thereare lotsofnutrients in theskin Ifyouare using conventional produce yoursquore better off peeling it to reducepesticideexposure

BARBECUE-BAKEDTOFUWITHMUSHROOMSANDBELLPEPPERS

WhoeversaystofuisboringhasnrsquottriedthisdishIeatitfordinnerwithafreshsaladandsomesteamedgrainsbutitrsquosalsoniceasacoldlunchthenextdayina pita with fresh veggies This barbecue sauce can spice up many differentvegetablesndashuseitinplaceofanoverly-sugarystore-boughtsauceanytime

1lb(454g)firm(orextrafirm)tofucutintofrac34ndashin(2-cm)cubesamppatteddry1greenbellpeppercutintobite-sizedtriangles

2smallonionsquarteredlengthwisethenhalvedwidthwise4 oz (114 g) cremini (brown) or white mushrooms halved or quartered(dependingonsize)frac14cuptamarisoysauce1tbspoliveoil

Sauce3tbsptomatopaste1tbsporganicnaturalpeanutbutter1tbspapplecidervinegar2tspchilipowder1tsppreparedmustard1tsporganicblackstrapmolasses2mediumclovesgarlicpressedorgrated18tspcayennepepper(ortotaste)freshlygroundblackpeppertotaste

Place the tofu ina largebowlwithgreenpepperonionsandmushroomsandgentlytosswiththetamariandoilusingasiliconespatulaAllowtomarinateforatleast30minutesorupto4hoursMixtogetherallsauce ingredients inasmallbowlSetaside toallowall thoseflavorstogettoknoweachotherPreheatovento450degF(230degC)Transfermarinatedtofuandvegetableswithmarinadeintoa9x13-in(23x30-cm)bakingdishorasimilarlylargeshallowbakingdishbigenoughforeverythingtorestin1layerBakefor15minutesRemove fromoven spoonon sauce andgently toss to coat evenlyReturn toovenandbakeforanother15minutesoruntillightlybrownedRemovefromovenandletsitafewminutestoservewarmnothotMAKESABOUT3SERVINGSGF

SPAGHETTISQUASHWITHPINENUTPARM

Squashthatrsquosbeenbakeduptoresemblespaghettinoodlesisanicechangefromthe real thing ndash and more nutrient-dense than pasta too This tomato sauce

(which can certainly bemade a day or two in advance) is the onemymumrsquosbeenmakingmywholelifendashitrsquosdeliciousandvegetable-packedServewithafreshsaladorsteamedrapini(orbroccoli)tossedwitholiveoil

andcrushedgarlic

2frac14lb(1kg)spaghettisquashRoast the squash according to directions on roasting squash (and make thetomato sauce as itrsquos roasting [see below])Once squash is done and just coolenough tohandlescoopflesh intocolandercoverwithapot lidoraplate (tokeepwarm)andallowtodrainintoalargebowl

MumrsquosVegetableTomatoSauce3tbspoliveoil2mediumor1largeonionchopped2mediumclovesgarlicmincedorpressed8oz(230g)mushroomssliced(cremini[brown]Portobelloorwhite)1bellpepperchopped(anycolor)1mediumzucchinichopped1(28-oz796-mL)cancrushedtomatoes1tbspfreshoreganoleaves(or2tspdried)minced1tbspfreshbasilleaves(or1tspdried)minced1tbspfreshrosemaryleaves(or1tspdried)minced1tspseasalt

TopreparesauceHeattheoilina3-qtLsaucepanonmediumheatAddtheonionsandsauteacuteforabout 8minutes until softened Add the garlic andmushrooms and sauteacute foranother 5 minutes Add the bell pepper and zucchini and sauteacute for another 5minutesPourincrushedtomatoesandreduceheatifnecessarytosimmerfor10minutesStirintheoreganobasilrosemaryandsaltcoverandsimmeronlowheatforanother20ndash60minutes(thelongerthebetter)

PinenutParmfrac14cuppinenuts1tbspnutritionalyeastfrac14tspseasalt

ToprepareparmToast pine nuts in a small skillet for about 5 minutes until golden (or nottoasting is optional) Set aside to cool for 5ndash10 minutes then grind withnutritionalyeastandsalt inacleancoffeegrinder justuntil itrsquosacoarsemealnotapaste(Anyleftoverscanbestoredinanairtightcontainerinfridgeforupto3weeks)ToassemblePortiondrainedsquashintobowls(orontoplates)Poursauceontopandgarnishwithparm

FETTUCCININO-FREDO

You want pasta with a rich alfredo-like sauce but without the dairy NoproblemIrsquomgladtosayIrsquovefigureditoutIfyoursquoreavoidingsoyfilteredwaterorricemilkcanreplacethesoymilkbutbeabitmoregenerouswiththetahinifrac12lb (227g)brownrice fettuccini (orkamutspelt sobanoodles for thewheat-freebiesorwholewheatfettucciniforthosewhocantolerateit)1tbspoliveoilfrac34cuppureacuteedonion(about1small-mediumonion)3clovesgarlicgratedorpressed1frac12cupsorganicunsweetenedsoymilkorunsweetenedalmondmilkfrac34cuptahini(rawpreferred)1frac12tspseasaltfrac14tspnutmegfreshlygroundblackpeppertotaste

frac14cupmincedfreshparsley(plusextraforgarnish)2tbspfreshlemonjuice

Place a large pot of cold water on high heat to boil Once boiling add thenoodlesandafewshakesofsaltandcookpastaaccordingtopackagedirectionsuntilaldentethendrainandsetasideMeanwhile heat oil in a large saucepan onmedium-highAdd the onion andgarlicandsauteacuteforabout8minutesstirringoftentopreventbrowningCombine the soymilk tahini salt and nutmeg in a small bowl then pour themixtureintotheskilletGrindinthepepperReduceheattomediumandcookforanother5minutesStirintheparsleyandlemonjuiceandheatforanotherminuteTransfer pasta in a large bowl and pour sauce over top to desired sauciness(theremaybesomesauceleftoverndashuseitasaveggiedipifyoulike)andtossServehotgarnishedwithadditionalparsley

PESTOWHITEBEANBOWL

This meal-in-a-bowl is quick to put together and tastes great at roomtemperatureforlunchordinneroutofthehouseBothwhitebeansandquinoaaregreatsourcesofproteincalciummagnesiumandfiberThebokchoyandpestoaddafreshtastetothemealFeelfreetoaddagratedcloveofgarlicifthatrsquos your kindof thingoranyother vegetables youmayhaveonhand (likegrated carrots or sliced red bell peppers) Garnishwith hulled hemp seeds ifyoursquovegotthemonhand1frac12cupscookedcannellini (whitekidney)ornavybeans(or1[14-oz398-mL]candrainedamprinsed)frac14cupbasilorcilantropesto(seeFreshBasilPestoorFreshCilantroPestooranondairystore-boughtbrand)frac14tspseasaltfreshlygroundblackpeppertotaste

4smallbunchesbabybokchoychopped(or4cupsorganicbabyspinach)2cupscookedquinoa(oranothergrainlikebrownriceormillet)(seecookinggrains)2tbspflaxseedoiloroliveoil(optionaldependingonoilinessofpesto)

Ifyoudonrsquotalreadyhavequinoacooked(yayleftovers)yoursquollwanttostartcookingitfirstGentlycombinethebeanspestosaltandpepperinamediumbowlPortion the cooked quinoa equally between two dinner bowls (or travelcontainers)Topwiththebokchoythenthepestoedbeansanddrizzlewiththeoilandseasonwithadditionalsaltandpepperifdesired

GREENCOCONUTMILKCURRY

Mymumrsquos partnerDavid is one of the best cooks I knowHe is inspired bymany Asian culinary traditions and seems to be able to prepare entire feastseffortlesslyInfacthersquossuchagoodcookthatafteralmost25yearstogethermymothergetsabitflusteredwhensheisresponsibleforthedinnerprepItwasabitofastruggletogetDavidtowritedownarecipewithactualmeasurementsbecausehersquosanintuitivecookbuteventuallyitworkedoutServethisoversteamedbrownriceoranothergrain(seecookinggrains)and

marinatedandgrilledtempeh(MapletempehStrips)

1tbspnon-hydrogenatedcoconutoil1mediumonioncutinwedges2stalksfreshlemongrassouterleavesampuppergreenstalksremoved2mediumclovesgarlicpressed2tspgratedormincedfreshgingerroot1greenchili(ortotaste)choppedfrac14tspturmeric

frac12tspseasalt1(14-oz398-mL)cangood-qualitycoconutmilk(notlightversion)1cupfilteredwater1greenbellpeppercutintriangles1mediumleekchopped(toughupperstalksremoved)1mediumzucchinicubed1cupgreenbeansfrac12cupsnowpeasfrac34tspseasaltjuiceoffrac12alimechoppedfreshcilantroleavesorgreenonion(forgarnish)

Heattheoilina3-qtLsaucepanonmediumAddtheonionandsauteacuteforabout8minutesuntilsoftenedBruisethelemongrassstalkwithsideofchefrsquosknifeAdd the garlic ginger chili turmeric and salt and sauteacute for just 15 secondsbeforeaddingthecoconutmilkwaterbruisedlemongrassgreenpepper leekzucchinigreenbeanssnowpeasandsaltReduceheattosimmerforabout15minutesuntilveggiesarecookedDonrsquotcoverorallowtoboilascoconutmilkwillseparateRemove lemongrass stir in lime juice and serve garnished with cilantro orgreenonion

SESAMEKALESOBA

HaveyouheardYouaresupposedtohaveatleastfourservingsofdarkleafygreens each week ndash that includes spinach kale and Swiss chard This leafygreenusedhereishighincalcium(moresowhenitrsquosbeencooked)ironfolicacid and vitamins C and A This recipersquos great because itrsquos satisfying and

flavorful and itrsquos sodarnquickand simple tomake Itrsquosalsoadish thatwillincorporatenutritiousseavegetables(ieseaweeds)intoyourdietCanbeeatenhotorcold(makesagreatout-of-the-housemeal)

1largebunchgreenorblackkale(about8oz227g)1(8-oz227g)pkgsobanoodles(orspaghettinoodlesifunavailablendashpreferablywheat-free)3tbsptamariorshoyusoysauce3tbsptoastedsesameoil1largeclovegarlicgratedorpressedfrac12tspdulsepowder(optional)freshlygroundblackpeppertotaste(afewgeneroustwists)frac14cuparame(adarkseaveggie)soakedfor5minutesuntilsoft thendrained(optional)3tbspunhulledsesameseeds

Youcanmixitupalittlebyusing1tspgratedfreshgingerinlieuofgarlicorreplaceatouchofwasabipasteforblackpepper

Place a large pot of water on high heat to boil Meanwhile wash the kalethoroughly remove the ends of the stems and discard then chop kale topreferredsizeAddthenoodlestoboilingwaterandcookfor4minutesStirinthekaleandcontinuecookinguntilnoodlesarealdentethendrainandtransfernoodlesandkaletoalargebowlandsetasideCombinethetamariorshoyuoilgarlicdulseandpepperinasmallbowlmixwellthenpourontopofnoodlesandkaleTossgentlywiththearameandsesameseedsandserve

SesameKaleSoba

jaersquosAll-OutDailyDeluxesaladandGreenPeaSoup

Millet-StuffedBellPeppers

PortobelloBurgerwithSunchokeOvenFriesampHomemadeKetchup

CHILINON-CARNEacuteWITHPAN-SEAREDPOLENTA

Kidneybeanshavethemostfiberofanylegume(15gpercup)sowhynotthrowon a pot of chili tonight I like to eat my chili on a bed of chopped organicromaine lettuceor spinachwith cubesofavocadoandchopped freshcilantroleavesontopLikemanystewsthisdishtastesbetteronthesecondday

1tbspoliveoil2mediumonionschopped3ndash4mediumclovesgarlicminced1medium-largebellpepperdiced(anycolor)1tbspchilipowder1tbspgroundcumin1tbspgroundcorianderfrac14ndashfrac12tspcayennepepperorchipotlepepperpowderfrac12tspcinnamonfrac12tspdriedoregano3cupscookedkidneybeans(orfrac12kidneyampfrac12blackorpintobeans)1cupfrozenorganicnon-GMcornkernelsthawed1(28-oz796-mL)canorganictomatoes(dicedorcrushedinjuices)2tspseasalt(ormoretotaste)

If you opt not to make the polenta serve the chili with a handful of organictortillachips

Heattheoilinalargepotonmedium-highAddtheonionsandsauteacuteforabout8minutesuntil translucentToss in thegarlicbellpepper chilipowdercumincoriander cayenne or chipotle pepper cinnamon and oregano and sauteacute foranotherfewminutesaddingasplashofwaterifnecessarytoavoidsticking

Addtheremainingingredientsandstiroccasionallyuntilheatedthroughabout10minutes

Polenta1cupnon-GMcornmeal3cupsfilteredwater(coldorroomtemperature)1tspseasalt1ndash2clovesgarlicpressedorgrated(optional)1tbspoliveoil(plusextraforfrying)

TopreparepolentaMixthecornmealand1frac12cupswaterinasmallbowlBringtheremaining1frac12cupswatertoaboilina3-qtLsaucepanAddthesaltandgarlicOnceboilingslowlystirinsoakedcornmealmixtureCookuncoveredonmedium-lowheat for20ndash30minutes stirring frequently topreventscorchinguntilthickandsmoothItrsquosdonewhenyoucanjamaspoonintoitanditrsquollstandonitsownStirintheoilandremovefromheatUsingasiliconespatulatransferpolentatoaparchment-linedbakingpansmoothingitevenlyandallowingtosetfor30ndash45minutesOncesetcutpolentaintosquaresortriangles(orwithcookiecuttersortherimofamugorglass)Lightly oil a skillet and place on medium-high heat Carefully place polentapieces in skillet (yoursquollneed todo this inbatches)and fry for3ndash4minutesoneach side until golden and brown at edgesRepeat until all polenta pieces arefriedServealongsidetheChiliNon-Carneacute

PORTOBELLOBURGERSWITHSUNCHOKEOVENFRIESANDHOMEMADEKETCHUP

ItwasmyfriendPaulwhofirstservedmePortobellomushroomslikethisndashnoneedtomessaroundwithcrumblypattiestogetsomethingburgerish

4Portobellomushrooms4ndash5in(10ndash12frac12cm)diameter(or6at3ndash3frac12in[7frac12ndash8cm]diameter)frac14cuptamariorshoyusoysauce3largeor5mediumclovesgarlicpressedorgrated4tspoliveoil(plusextraforfrying)2tspbalsamicorapplecidervinegarseveraldashesofyourfavoritehotsauceorfrac14tspcayennepepper(optional)4minior2regular-sizedfreshwhole-grainpitas(inlieuofbuns)

Possibleburgertoppingsadditionalgrilledmarinatedvegetablesfreshgreensslicedtomatocaramelizedonionsfreshsproutspickles tahiniorpumpkinseedbutterpestoHomemadeKetchupmustardhellip

PORTOBELLOBURGERSGently slice or break off themushroom stems and rinse caps quicklyWhisktogetherthetamariorshoyugarlicoilvinegarandhotsauceorcayenneinabowltomakemarinadeBrush the mushroom caps with marinade and place them tops down in ashallow dish Pour the remaining marinade evenly over mushrooms ensuringeachgetsitsshareofgarlicAllowtositcoveredfor30minutesto2hoursLightlyoilaskilletorbarbecuesetatmedium-highheatPlacemushroomstopsdown in a skillet or on a grill brushing on anymarinade thatrsquos dripped offCookforabout5minutesthenfliptoothersideandcookforanother4minutesuntil theyrsquore tenderwhenyoupoke them (Extramarinadecanbe stored in anairtightcontainerinfridgeforupto1weekandusedtoflavorveggiestempehortofu)ToastthepitasifdesiredandcutinhalfPlaceeachmushroomcapineachmini-pitaorpita-halfandservestuffedwithanytoppingcombinationthatinspiresyou

MAKES2ndash4SERVINGSGF(ifusingGFpitas)NF(ifomittingcayenneampketchup)

SUNCHOKEOVENFRIESWhat a treat These fries fit nicely into the good-tasting and good-for-youcategoriesYoucanputthemrawinsaladsbutherersquoshowIlikersquoembestServealongsidePortobelloBurgerswithorwithoutketchup(seebelow)

4cupssunchokesscrubbed(notpeeled)2tbspoliveoilfrac12tspseasalt1tspfreshthyme(orfrac12tspdried)1clovegarlicmincedor1pinchchipotlepepperpowder(optional)

Preheatovento375oF(190degC)Cutthesunchokesintowedges(asbestyoucanas theyrsquore irregularly shaped) Toss with the oil salt thyme and garlic orchipotlepowderinalargebowltoevenlycoatwithseasoningsTransfer to a baking sheet distributing them evenly and bake for about 30minutes(turningonceat15minutes)untilgoldenbrownandcrisponedgesandsoftinside

MAKES2SERVINGSJerusalemartichokesalsocalledsunchokeshavenothingtodowithregularartichokesnordotheycomefromJerusalem(theyarenativeofNorthAmerica)Theylooklikeacrossbetweenasmallpotatoandgingerrootandhaveasweetflavor but herersquos why yoursquore gonna love rsquoem theyrsquore said to be good fordiabetics (as theyrsquore an amazing source of inulin a natural fructose thatrsquosmedicinal for thosewith diabetes) lung conditions (like asthma) and containvitamins A B-complex potassium iron calcium andmagnesium and unlikeotherrootvegetablestheycontainnostarch

HOMEMADEKETCHUPMake this with organic tomato paste and yoursquove got yourself a much higherquality condiment than the conventional stuff at the grocery store whichtypicallycontainstoomuchsugarfrac14cupapplecidervinegarfrac14cupfilteredwater1tspmaplesyrupbrownricesyruporbarleymaltfrac12tspseasaltfrac12tspgroundcuminfrac12tspdriedoreganofrac14tspmustardpowderfrac14tspnutmeg

freshlygroundpeppertotaste1clovegarlicgratedorpressed1(5frac12-oz156-mL)cantomatopaste

Placealltheingredientsbutthetomatopasteinasmallsaucepanonhighheattobring to a boilOnce boiling reduce heat to low stir in the paste cover andcookforabout8minutesStoresinajarinfridgeforupto2weeksorinfreezerforupto3months

MAKES1CUP

MILLET-STUFFEDBELLPEPPERS

This tastydish iswonderful forvegetariansatwinter feastsThemillet tahiniandrawseedsprovideanimpressiveamountofproteinandservingitalongsidebeanswillmake theproteincompletePersonally I love itsrich tastesomuchthat I donrsquot justwait for Thanksgiving andChristmas Imake it as often as IthinkofitMmmmmServe with gravy (see Cashew Gravy-Miso Gravy) Maple Roasted Roots

Maple Mashed Sweet Potatoes The Good Shepherdrsquos Pie or Beet amp GreenBeanToss

1tbspoliveoil2mediumonionsfinelychopped2ndash3clovesgarlicminced2tbsptamarisoysauce2tspdriedthyme(or1tbspfresh)1tspdriedrosemary(or2tspfresh)frac12tspceleryseedfreshlygroundblackpeppertotaste4cupscookedmillet(maysubstitutewithquinoaorbrownrice)

frac34cuptahinifrac34cupgroundrawpumpkinorsunflowerseedsuptofrac14cupfilteredwaterorvegetablestock(seeVegetableStock)frac12cupmincedfreshparsleyleaves6ndash8organicmedium-largebellpeppers

Preheatovento375degF(190degC)Heattheoilina3-qtLsaucepanonmedium-highAddtheonionsandsauteacutefor8minutesuntil theybegin to softenAdd thegarlic tamari thyme rosemaryceleryseedandpepperandsauteacuteforanother5minutesCombinethemillettahiniandseedsinalargebowlandmixwellTransfertosaucepanandcookuntilwellheatedstirringoccasionallyyoursquolllikelywanttoaddafewsplashesofwaterorstocktopreventstickingTurnoffheatandstirintheparsleyAdjustseasoningstotaste(sometimesIaddsomeextrathymeandrosemary)Slice tops off the bell peppers remove the core seeds and veins and stuffpepperswithmilletmixtureDiscardorcompostbellpeppertops(orenjoyasarawsnack)Place1-in(2frac12-cm)waterinabakingpanPlacepeppersupright(theymuststayuprighttokeepstuffingfromgettingsoggy)inpanandbakefor25ndash30minutesuntilpeppersaresoftMAKES6ndash8SERVINGSGF

PINTOrsquoSREFRIEDBEANBURRITOS

My former Peterborough housemateDerek Pinto used tomake refried beansand though he jotted down the recipe for me I unfortunately lost it after ImovedHerersquoswhatIcameupwithonhisbehalf

Refriedbeans(makes4cups)2tbspoliveoil

1mediumonionminced1tspchilipowder1tspgroundcuminfrac12tspgroundcoriander3ndash4clovesgarlicmincedfrac12tspchiliflakesorfrac14tspcayennepeppertotaste4cupscookedpintobeans(maysubstitutewithblackbeans)frac12cup(ormore)vegetablestock(seeVegetableStock)orfilteredwater2tspseasaltjuiceoffrac12alime

Additionalfillings223cupscookedbrownriceorquinoa2ndash4cupsshreddedlettuce1bellpeppercoredampslicedfrac12cupchoppedfreshcilantroleavesFreshSummerSalsaGreatGuacamoleor2ripeavocadossliced8largewholegraintortillaslightlywarmedoratroomtemperature I like using Food for Lifersquos Ezekiel 49 brand of organic sprouted graintortillasforburritosandwrapsDefrostthemandthentoastquicklyinaskillettoavoidmakingthemtootoughtowrap

HeattheoilinalargepotonmediumAddtheonionschilipowdercuminandcoriander and sauteacute for about 5 minutes Add the garlic and chili flakes orcayenneandcontinue to sauteacuteuntilonionsare soft and translucent (adda fewsplashesofwaterifneededtopreventsticking)StirinthebeansstockorwaterandsaltandcookforafewminutesuntilheatedthroughRemovefromheatallowtocoolslightlythenmash(usingapotatomasherorahandblenderifyouwantaverysmoothconsistency)todesiredconsistencyStirinthelimejuiceandre-heatforanotherfewminutesEvenlyportionfillingsdowncenterofeach tortilla leavingabouta1-in (2frac12-cm)spaceontopandbottomFoldthetopandbottomedgesoverfillingandrollupRepeatuntilalltortillasandfillingsareusedEnjoyimmediately

MAKES8MEDIUMBURRITOS(OR6LARGERBURRITOS)GF(ifusingGFtortillas)SF

THEGOODSHEPHERDrsquoSPIE

Irsquollletyouinonalittlesecretndashshepherdrsquospiewastraditionallymadewithleft-over lambIusedtomakeaversionwithgrated tofubut in the interestofnotoverloadingoursystemswithsoyproductsandgettingmorehigh-fiberblood-sugar-balancing lentils in our diets I came up with this even more virtuousshepherdrsquos pie Serve with steamed greens and roasted squash (see roastingsquash)

Potatoes4 fist-sized organicnon-GM potatoes (Yukon Gold preferred) (about 2frac14 lb1kg)peeledampchoppedfrac12cuporganicnondairymilk3tbspoliveoilfrac34tspseasaltTopreparepotatoesPlacealargepotofcold lightly-saltedwaterwithpotatoesonhighheatOnceboiling reduceheat to simmer and cook for10ndash15minutes until potatoes aresoftbutnotfallingapartDrainthenmashpotatoeswithmilkoilandsaltSetaside

Lentils1frac14cupuncookedgreenlentils2frac12cupsvegetablestock(seeVegetablestock)orfilteredwater

Topreparelentils(canbesimultaneouswithpotatoes)Combine lentilswith stockorwater ina saucepanonhighheatOnceboilingreduceheattosimmercoverandcookfor35ndash45minutesstirringoccasionallyuntillentilsaresoftbutnotfallingapart

Vegetablefilling1ndash2tbspoliveoil(plusextratocoatdishampfinishcasserole)2mediumonionsdiced3mediumcarrots(peeledifnotorganic)diced5cremini(brown)mushroomssliced6-in(15-cm)longzucchinior2stalkscelerydiced3medium-largeclovesgarlicmincedorpressed1frac12tspdriedthyme1tspgroundcoriander1tspseasaltfreshlygroundblackpeppertotaste3tbsptomatopaste

TopreparevegetablefillingamppiePreheatovento350degF(180degC)Heat theoil ina largeskilletormediumsaucepanonmediumAddtheonionsandsauteacuteforabout7minutesAddcarrotsandsauteacuteforanother5minutesAddthezucchiniorcelerymushroomsgarlicthymecoriandersaltandpepperandsauteacuteforanother5minutesuntileverythingissoftStir in the tomatopaste (a splashofwatermaybeneeded toprevent sticking)andcookedlentilsandstirtocombineTransferthelentil-vegmixtureintoa3-qtL lightly-oiled casserole dish (or two 1frac12-qtL dishes) distributing mixtureevenlythentopwiththemashedpotatoessmoothingintoanevenlayerDrizzleadditionaloilontopofcasseroleBakefor20ndash25minutesuntilheatedthroughndashyoursquollwanttoturnonbroilerfortheremaining5minutestobrownthetopbutwatchthatitdoesnrsquotburnRemovefromovenandallowtostandfor5minutesbeforeservingMAKESABOUT8SERVINGSGFSF

LUSCIOUSLASAGNE

IdonrsquotknowifIrsquodeverhadalasagnesojam-packedwithvegetablesbeforethisrecipe came along Preparation of this dish requires some time but itrsquos wellworthitItcanbeprepared(unbaked)adayinadvanceandstoredinthefridgendashthenextdayjustslideitstraightintotheovenandincreasethebakingtimeto1hour and15minutes Serve it upwith a freshgreen saladandmaybe somegarlicbread

2largeeggplants(about2lb[908g])slicedinfrac14-in(1-cm)thickrounds2tbspoliveoil(plusextratocoatpan)1tspseasalt

Sauce1tbspoliveoil1mediumonionchopped8oz(227g)mushroomssliced(optional)3ndash4mediumclovesgarlicminced1(28-oz796-mL)cancrushedtomatoesfrac14ndashfrac12cupfilteredwaterorvegetablestock(seevegetablestock)2tspdriedbasil(or2tbspfresh)1tspdriedmarjoram1tspdriedrosemary1tspseasalt

ldquoRicottardquo1lb(454g)firmtofucrumbled1cuporganicsoymilk(unsweetenedpreferred)1tspseasalt

10oz(280g)brownricelasagnanoodlescookedforabout10ndash12minutes

4ndash5-in(13-cm)longzucchinis(aboutfrac34lb340g)slicedlengthwise18-in(frac14-cm)thick(anoptionallayer)2cupsspinachleavesrinsed

Preheatovento375degF(190degC)Tosstheeggplantsinthe2tbspoilandthe1tspsaltTransferto2parchment-lined lightly oiled baking sheets laying rounds in 1 layer and roast for 30minutesturningafter15minutesSeparateoutthelargestandprettiest8roundsforthetoplayerofthedishMeanwhiletomakethesauceheatthe1tbspoilina3-qtLskilletonmedium-highAddtheonionsandsauteacuteforabout8minutesuntilsoftened(addasplashofwater ifneeded topreventsticking)Toss in themushroomsandgarlicand

sauteacuteforanother6minutesAddthetomatoeswaterorstockbasilmarjoramrosemaryandsaltandstirtocombineCoverandreduceheattolowtosimmerstirringoccasionallyfor30minutesTomakeldquoricottardquoaddthetofusoymilkandsalttoafoodprocessororblenderand give it a whirl for about 1 minute until it reaches a smooth uniformconsistency(similartoricottacheese)Layeritallupinalightlyoiled9x13-in(23x33-cm)glassbakingdishTobeginlaydownenoughnoodlestositflatonthebottomofthedishLaydownhalftheeggplantrounds(notcountingthe8youreservedearlier)onthenoodlesSpread1frac12cupstomatosauceevenlyovertheeggplantthenlaydownhalfthezucchinioversaucespreadhalfthericottaoverzucchiniandlaydownhalfthespinachover ricottaRepeat the layering noodles eggplant then2 cups sauce rest ofzucchini restof ricottaandotherhalfofspinachPutdownonefinal layerofnoodles the 8 reserved eggplant rounds and finally the remaining 1frac12 cupssauceCoverthetopwithaluminumfoil(Atthispointyoucouldslidethedishin the fridge andwait tobake it upuntil tomorrowor thenextday)Bake forabout 55 minutes (1 hour and 15 minutes if stored in fridge) until heatedthrough and zucchinis are soft Uncover and bake for another 10 minutes tobrowntopRemovefromovenandallowtostandforatleast5minutesbeforeservingMAKES8ndash12SERVINGSGF

MILLETANDMUSHROOMTOURTIERE

AtraditionalQueacutebecoisdishservedatChristmasorNewYearrsquosturnedveganIwas introduced to this delicious recipe when I worked in the kitchen at therestaurantAuxVivres inMontrealServewithgravy (seeCashewGravy-MisoGravy)andsteamedvegetablesorafreshsalad

Crust3cupswholespeltflour(or2frac12cupslightspeltflourampfrac12cupoatbran)1tspseasalt1cupcoldnon-hydrogenatedcoconutoiloroliveorsunfloweroil2ndash4tbspcoldorganicnondairymilkoricewater

TopreparecrustPulse theflourandsalt inafoodprocessororblender tocombineAddtheoiland pulse until themixture looks like coarse cornmeal Continue pulsing andslowlyaddthesoymilkorwateruntilaballofdoughisformedRemove from processor and divide the dough into 2 even pieces Roll out 1pieceonacleanflouredsurface(orbetween2piecesofparchmentpaper)andgently fit into a 9-in (23-cm) pie plate Trim off edges prick the bottom andsideswithaforkandcoverwithplasticwraporwaxorparchmentpaperRolloutsecondpiecethesamewayandsetonaflatplatecoveredwithplasticwraporwaxorparchmentpaperPlacebothpiecesofdoughinfridgeuntilneeded

Filling1tbspoliveoil1largeor2mediumonionsdicedsmallfrac12lb(227g)mushroomssliced3mediumclovesgarlicmincedorpressed3tbsptamarisoysaucefrac12tspdriedsage(or1tspmincedfreshleaves)frac12tspdriedsavoryfrac12tspgroundclovesfrac14tspcinnamonfrac14tspdriedrosemary(orfrac12tspmincedfreshleaves)frac14tspdriedthyme(orfrac12tspmincedfreshleaves)freshlygroundblackpeppertotaste(afewgeneroustwists)frac14cupchoppedfreshparsleyleaves(Italianflat-leafpreferred)2frac12cupscookedmillet(seecookinggrains)

TopreparefillingHeat the oil in a large skillet onmediumAdd the onions and cook slowly tocaramelizestirringcontinuallyforabout20ndash30minutesuntilsoftandcaramelincolorbutnotcrispyAddthemushroomsandgarlicandcookforanother10minutes stirring occasionally Stir in remaining ingredients and cook untilwarmedthroughAdjusttamaritotaste

ToassemblepiePreheat oven to 350degF (180degC) Remove the dough from fridge and uncoverTransfer filling into thepieshellSmooth top intoaslightdomeGentlyplacethe other piece of dough on top trimming off any excess at edges and pressedgesdownwithaforktosealPricktopafewtimeswithaforkorcutinsomeprettyholeswithasharpparingknifeBake for20minutesuntil topcrust is setandbegins tobrownAllow tocool

slightly(about10minutes)beforeserving

MAKES6SERVINGSNF

CHAPTER19

CAKESPIESANDCRUMBLES

TipsforCakeBakingampDecoratingbullTheNewClassicChocolateCakeCarobChaiCakewithCardamomIcingbullMochaFudgePuddingCakeSpiceSwirlBundtCakewithButtahmilkGlazeLimeCoconutCakewithLimeCoconutButtahcreemIcingGlazedLemonPoppySeedCakebullAppleyestSpiceCake

SweetAlmondCupcakesbullTipsforPieBakingAlmondChocolateCreemPiebullPumpkinPiewithCashewCreemAppleCrumblebullStrawberryRhubarb

Crumble

TIPSFORCAKEBAKINGampDECORATING

BakingTostartbesuretoreadthroughthegeneralbakingguidelinesinchaptertenbullPrepyourpansfirst(sothebatterdoesnrsquotsitaround)withthebakingpowderandorsodaactivatedbeforeitgoesintheovenbull Line the bottom of pans with parchment paper (cut to fit) to reduce thelikelihoodofbreakingthebakedcakesastheyareremovedfrompansbullWhiskorbetteryetsiftthedryingredientsbeforeaddingthewetingredientsThiswillthoroughlycombineallthedryingredientsandbreakupanyclumpsbullGentlycombinewetanddryingredientswithasiliconespatulandashthecakeswillbelighterandhaveanicertexturebullAvoidovermixingthebatterotherwiseglutendevelopsandcakeswonrsquotriseaswellbullDo not open the oven door until cakes are done or theywill likely deflatelosingtheircutedomedtopsbullUseanoventhermometertomakesureyouroventemperatureisaccurateandadjustdialifitrsquosnot(Mostovensareinfactoffbyanywherefrom5ndash30degF[5ndash20degC])bullAllowthebakedcakestocoolfor10minutesbeforeremovingfrompansThiswillallowthemenoughtimetoshrinkawayfromthesidesofthepansabit(butdonrsquotleavetheminthepanfortoolongortheywillbehardertoremove)bullToremoveeachcakeplaceaninvertedplateontopofthepanturnpanwiththeplateupsidedownontothecountertopGivepanafirmtap(orevenagoodshake) then liftoffpanand replacewithanotherplate (a flatonendash ifplate isconcavedthecakewillcavein)ontopofthenowbottom-upcakeFlipplateswith cake (sandwiched in between) over again (so cake is now right-side up)removingplatethatisnowontopndashthisisfarlesscomplicatedthatitsounds

FrostingbullAllowthecaketocoolcompletelybeforefrostingbullUseametalorsiliconespatulaoradinnerknifetoapplytheicingbullSpread avery thin layerof icingover cake and then refrigerate cake for 10minutes(thisiscalledaldquocrumbcoatrdquobecauseitshouldsealinanycrumbssotheydonrsquotpokethroughthefinallayeroficing)Removecakefromfridgeandapply rest of icing starting fromcenter top andworking yourwayout to anddownthesidesbull For a smoother finish dip a spatula in hotwater and then shake any excesswateroffbeforefrostingbullUsethebackofaspoontocreatewavypeaksintheicingifyouwishbullBecreativeGarnishcakehoweveryoursquodlike(seebelowforideas)bullCakesarebeststored(covered)inthefridgeandservedatroomtemperature

TocutthecakebullUseasharp(non-serrated)knifebull Wipe off any excess icing and dip in warm water between cuts for extrasmoothnessandease

ToolseverycakebakershouldhavebullThinmetaloffsetspatula(notthewidekindforflippingpancakes)bullLazysusan(forfrosting)bullPiping bag or a sandwich bag (with a small corner piece cut off to pipe onicing)

Decorationstotrybull Cocoa powder or powdered sugar (organic and fair trade preferred) passedthroughafinemeshstrainerbullFreshordriedfruitslicedbullUnsweetened shredded coconut shaved nondairy chocolate (organic and fairtradepreferred)bullSliveredandorwholealmondsorothernutsandorseedsbullWell-washedsmallplastictoys(nottobeeatenndashwithsupervisionorforadultsonly)bullWell-washedScrabblepiecestospellwords(againforadultsonlyndashthisisanideaIgotfromVeganCupcakesTakeOvertheWorld)

THENEWCLASSICCHOCOLATECAKE

Yoursquod be hard-pressed to find a two-layer chocolate cake as simple andsatisfyingas this oneRemember that elementary school volcanoprojectTheone where youmade a hollow volcano-looking structure shook some bakingsodainside thenpouredinred-coloredvinegaranditallcamebubblingoutThe science in this recipe is similar adding vinegar to the batter creates anoticeable baking soda reaction which gives the cake its lightness ndash orbuoyancyifyouwillNoeggsrequiredseeforcakebakingtips

Cakes3cupslightspeltflour2cupsorganicsugar23cupcocoapowder (Dutch-processed ifpossible) (plusextra todustpans)2tspbakingsoda1tspseasalt2cupsorganicnondairymilkstrong-brewedcoffee(cold)orfilteredwater1(scant)cupsoftenednon-hydrogenatedcoconutoilorsunfloweroil(plusextratocoatpans)1tbsppurevanillaextract3tbspapplecidervinegar

TopreparecakesPreheatovento375degF(190degC)Preparetwo9-in(23-cm)cakepanswithalightcoating of oil and a dusting of cocoa (instead of flour) If you wanna beguaranteedeasyreleaseofcakesfrompansoil themthenlinewithacircleofparchmentpaperwhichyoushouldoilbeforedustingwithcocoaWhisk together the flour sugar cocoa baking soda and salt in a large bowlPour in the milk coffee or water and oil and vanilla Mix with a siliconespatulajustuntilallflourisabsorbedAddthevinegarandstirquicklyndashyoursquollsee pale swirls as it reacts with baking soda Stir just until vinegar is evenlydistributedthroughoutbatterandimmediatelypourbatterevenlyintopansBakeforabout30minutesuntilatoothpickinsertedincentercomeoutcleanRemovefromovenandallowtocoolinpansfor10minutesbeforetransferringtoaracktocoolPeelparchmentpaperliningoffthebottoms

Chocolateganache16oz(454g)nondairybitter-orsemisweetchocolatefinelychopped1frac12cupsgood-qualitycoconutmilk (cannednon-lightversionorseeCoconutMilk)ororganicsoymilk2tbspagavenectar1tsppurevanillaextract

TopreparechocolateganachePlacethechocolateinaheatproofbowl(noplastic)andsetasidePour the coconutmilk or soymilk and agave nectar into a small saucepan onmediumormedium-hightobringtoasimmerOncemilkishotbutnotboilingpour it over chocolate and allow to sit for a fewminutes tomelt then gentlywhiskuntilsmoothStirinthevanillaChillinthefridgeforabout1hourstirringevery15minutesuntilitissettoaspreadableconsistencyRemovefromfridgeandsetaside

FAIRTRADEampORGANICItrsquos best to use fair trade and organic sugar coffee chocolate and cocoaproductswheneverpossible(seebefairformoreinfo)

ToassembleSelectoneofyourcakesasthebottomlayer(Ialwayspickonewhosetopistheleast beautifully domed) Saw off its domed top very gently using a serratedknife(breadknife)tocreateaflatsurfaceanddiscardthesliced-offtopPlacethisbottomlayeronaservingplatterSmoothlyspreadabout23cupganacheontopCarefullyplacesecondcakeontopensuringedgesarealignedGentlyfrostwithremainingganachendashstartingfromcentertopandthenworkingouttoanddownthesidespreferablyusingametaloffsetspatulaDecoratecakeasdesired

MAKESONE2-LAYERCAKE12ndash16SERVINGSSFNF

CAROBCHAICAKEWITHCARDAMOMICING

ThefirsttimeImadethiscakeIusedstronglysteepedchaiinlieuofmilkNowwiththeadditionofgroundspicestherersquosnoneedtobrewanyteaseefortipsonbakingandfrostingcakes1frac12cupslightspeltflour13cupcarobpowder(plusextratodustpan)1tspgroundcardamom1tspcinnamon1tspgroundginger1tspnutmegfrac12tspgroundcloves4ndash5twistsoftheblackpeppermill1tspbakingsodafrac12tspseasalt1cupmaplesyrup23cuporganicnondairymilkfrac12cupsoftenednon-hydrogenatedcoconutoilorsunfloweroil(plusextratocoatpan)2tsppurevanillaextract2tbspapplecidervinegar

Foratwo-layercakedoubletherecipeanddividethebatterevenlybetweentwocake pans Yoursquoll want to double the frosting recipe too Follow assemblydirectionsonTheNewClassicChocolateCake

Preheat oven to 350degF (180degC) Lightly oil a 9-in (23-cm) cake pan and dustwithcarob(yupcarobpowdernotflour)Whisk together the flourcarobcardamomcinnamongingernutmegclovespepperbakingsodaandsaltinalargebowlPourinthesyrupmilkoilandvanillaandmixwithasiliconespatulajustuntil

allflourisabsorbedAddthevinegarandstirquicklyndashyoursquollseepaleswirlsasvinegar reacts with baking soda Stir just until vinegar is evenly distributedthroughoutthebatterandimmediatelypourbatterevenlyintopanBakefor25ndash30minutesuntiltopisdomededgeshavebeguntopullawayfromsidesandatoothpickinsertedincentercomesoutcleanRemovefromovenandallowtocoolinpanfor10minutesbeforetransferringtoarackorservingplateServe warm simply dusted with powdered sugar and pinch of groundcardamomorletitcoolcompletelybeforefrostingit

I think carob gets a bad rap because everyonersquos hoping for chocolate in adessertandassumescarobisasecond-ratesubstitutionIsayletcarobbeitsownfineselfItrsquosanexcellentsourceofvitaminsAB2B3andB6aswellasthe minerals copper calcium magnesium manganese and potassium Itrsquosrelativelylowincaloriesandhighinfiberandcomparedtococoapowderitrsquosstimulant-freeand low in fat If yoursquove still gotahate-on for the stuff thoughsubstituteitwiththesameamountofcocoapowder

CARDAMOMICING1frac34cupspowderedorganicsugar(fairtradeifpossible)siftedfrac14cuparrowrootpowdernon-GMcornstarchortapiocafloursiftedfrac12cupsoftenednon-hydrogenatedcoconutoilornondairynon-GMmargarinefrac14 cup good-quality coconut milk (canned non-light version or see CoconutMilk)ororganicsoymilk2tspgroundcardamom1tsppurevanillaextract18tspseasalt(omitifusingmargarine)5ndash13rawalmonds(forgarnish)

CARDAMOMICINGCombineallingredients(exceptalmonds)inamediumbowlorfoodprocessorMixuntilsmoothadjustingmeasurementsslightlyifnecessaryforaspreadabletextureSpreadaverythinlayeroficingovertopofcake(thisiscalledaldquocrumbcoatrdquo)andthenrefrigeratethecakefor10minutestosetRemovefromfridgeandfrostwiththeremainingicingstartinginthecenterandworkingouttoanddownthesidesGarnishwithacombinationofchoppedandwholerawalmondsifdesiredMAKESABOUT8SERVINGSSFNF

MOCHAFUDGEPUDDINGCAKE

I love this dessert Itrsquos great for clumsy bakers You can create the swirls offudgeypuddinginthecakeeffortlesslyandwhenyouserveitatadinnerpartyeveryonewillbeimpressedandaskldquoHowdidyoudothatrdquoIrsquomnotacoffeedrinker(itmakesmealittle loopy)butI lovethetasteand

smellofthestuffputtingitinbakedgoodsaddsanotherdimensionofflavortothechocolateygoodness(whileallowingmetostaylevel-headed)Servewithorganicnondairyicecreamifdesired

1cupspeltflour1frac14cuporganicsugarfrac12cupcocoapowder(Dutch-processedifpossible)1tbspgroundespressobeans1tbspbakingpowderfrac14tspseasaltfrac12cupsoftenednon-hydrogenatedcoconutoilorsunfloweroil(plusextratocoatbakingdish)frac12cuporganicnondairymilk1tsppurevanillaextract

2cupsfreshlybrewedhotcoffee

FAIR TRADE amp ORGANIC Itrsquos best to use fair trade and organic sugarcoffeechocolateandcocoaproductswheneverpossible(seebefairformoreinfo)

Preheatovento350degF(180degC)Lightlyoila2frac12-qtLbakingdishWhisk together the flour frac12 cup sugar and frac14 cup cocoa and the groundespressobakingpowderandsaltAdd theoilmilkandvanillaandmix justuntilallflourisabsorbedSpreadevenlyintothebakingdishandsetasideCombine the remaining frac34 cup sugar and frac14 cup cocoa in a small bowl andsprinkleoverbatterCarefullypourthehot(yeshot)coffeeovertopDonrsquotyoudaremixthisinItwilldoitsownthingintheovenBakeforabout45minutesuntilatoothpickinsertedincentercomesoutclean(butbesureyoursquorepokingintoacakeybitandnotapuddingbit)RemovefromovenandtoservescoopoutportionsintosmallbowlsMAKES 8ndash10 SERVINGS (OR 12 IF SERVEDWITHNONDAIRY ICECREAM)SFNF

SPICESWIRLBUNDTCAKEWITHBUTTAHMILKGLAZE

I love theway this cake looks It tastes great too of course and can turn anafternoon tea into a celebratory affair This recipe requires a 2frac12-qtL donut-shaped Bundt cake pan Be sure to read the directions once or twice beforemakingcakesoyoucanldquoswirlrdquothebatterwithconfidence

Vanillabatter2cupslightspeltflour(plusextratodustpan)1cuporganicsugar(fairtradeifpossible)1tspbakingsodafrac12tspseasalt1cuporganicnondairymilkorfilteredwaterfrac12cupsoftenednon-hydrogenatedcoconutoilorsunfloweroil1tbsppurevanillaextract1tbspapplecidervinegarPreheat oven to 350degF (180degC) Lightly oil and flour a 2frac12-qtL Bundt pan ndashensureallinteriorsurfaceiscoatedtopreventcakefromsticking

Spicebatter2cupslightspeltflourfrac34cupSucanatororganicsugar(fairtradeifpossible)1tbspcinnamon1tspnutmeg1tspgroundginger1tspbakingsodafrac12tspseasaltfrac34cuporganicnondairymilkfrac12cupsoftenednon-hydrogenatedcoconutoilorsunfloweroilfrac14cuporganicblackstrapmolasses1tbspapplecidervinegar

TopreparevanillabatterWhisktogetherthefloursugarbakingsodaandsaltinalargebowlAddthemilkorwateroilandvanillaandmixjustuntilallflourisabsorbed

Buttahmilkglaze2cupspowderedorganicsugar(fairtradeifpossible)frac14tspnutmeg(optional)3ndash4tbsporganicnondairymilk2tbspfreshlemonjuice

TopreparespicebatterWhisk together the flour Sucanat or sugar cinnamon nutmeg ginger bakingsodaandsaltinaseparatelargebowlAddthemilkorwateroilandmolassesandmixjustuntilallflourisabsorbed

Add thevinegar toeachof thebowlsandquicklymixone then theother justuntilvinegarisevenlydistributedthroughbatterineachbowlPourthevanillabatterintotheBundtpanfirsttiltingpanatabitofananglesobatterfillsonesideofpan(itwillstillflowtoothersidebuttheobjectiveistohave the batter mostly on one side) Place pan on a table or counter top andimmediately pour the spice batter in other side (the two batters will mix butwonrsquotcompletelycombine)Gently draw a snake-like swiggle with a toothpick skewer or knife oncethroughbattertohelpthatswirlhappen(donrsquotover-swiggleasbatterswilllosetheirswirlandbegintoblendndashwedonrsquotwantthat)Bakefor45ndash50minutesuntilcakebeginstopullawayfromsidesofpanandatoothpickinsertedintocentercomesoutcleanRemove from oven and allow to cool in pan for at least 30 minutes beforeinvertingcakeontoaservingplateandremovingpanOnce cake is completely cooled combine all ingredients for glaze in a liquidmeasuringcupandmixuntilsmoothGentlypourovercake(donrsquotworryabouttheglazebeingdistributedperfectly)

MAKES12ndash16SERVINGSSFNF

LIMECOCONUTCAKEWITHLIMECOCONUT

BUTTAHCREEMICING

I was really pleased with myself when I created this recipe for my 24thbirthdaypartyTryitandyoursquollseewhyndashtheflavorrsquosexcellentServe warm simply dusted with powdered organic sugar or let it cool

completely before frosting with Lime Coconut Buttahcreem (below) (or coverwiththeButtahmilkGlazereplacinglemonjuicewithlimejuice)

2frac14cupslightspeltflour(plusextrafordusting)1cuporganicsugar(fairtradeifpossible)13cupunsweetenedshreddedcoconut1tspbakingsodafrac12tspseasalt1cupcoconutmilkfrac14cupsoftenednon-hydrogenatedcoconutoil(plusextratocoatpan)zestof2organiclimes1tsppurevanillaextractfrac14cupfreshlysqueezedlimejuicepowderedorganicsugar(fairtradeifpossible)(forgarnish)

Use a good quality organic brand of canned coconut milk like EarthrsquosChoice Thai Kitchen or Native Forest ensure that it is a regular non-lightversion If you prefer to make your own fresh coconut milk see the CoconutMilk

Preheat oven to 350degF (180degC) Lightly oil a 9-in (23-cm) cake pan and dustwithflourWhisktogetherthefloursugarcoconutbakingsodaandsaltinalargebowlAddthecoconutmilkoilzestandvanillaandmixwithasiliconespatulajustuntil all flour is absorbed Add the lime juice stir quickly just until juice isevenlydistributedthroughoutbatterandimmediatelypourintopanBakefor25ndash30minutesuntiltopisdomededgeshavebeguntopullawayfrom

sidesandatoothpickinsertedintocentercomesoutcleanRemovefromovenandallowtocoolinpanfor10minutesbeforetransferringittoarackorservingplateServewarmdustedwithpowderedorganicsugarorallowtocoolcompletelybeforefrostingorglazing

LIMECOCONUTBUTTAHCREEMICING1cupunsweetenedshreddedcoconut(plusextraforgarnish)1cuppowderedorganicsugar(fairtradeifpossible)siftedfrac12cupsoftenednon-hydrogenatedcoconutoil3tbspfreshlimejuice2 tbsp good-quality coconut milk (canned non-light version or see CoconutMilk)frac12tsppurevanillaextract18tspseasalt1tspfinelygratedlimezest1freshlimethinlysliced(forgarnish)

Tossthecoconutintoafoodprocessorandgiveitawhirlforabout1minutetomakea finepowderAdd the sugar oil lime juice coconutmilkvanilla andsalt and blend until smooth slightly adjusting measurements if needed for aspreadabletexture(Ifyoudonrsquothaveafoodprocessoryoucanpowdercoconutinablenderoracleancoffeegrinderandthentransfertoabowlandmixrestoficingbyhand)ScrapealltheicingintoabowlusingasiliconespatulaandfoldinthezestSpreadaverythinlayeroficingoverthecake(tocreatealdquocrumbcoatrdquo)thenrefrigeratecakefor10minutestosetRemove cake from fridge and frostwith remaining icing starting from centertop andworking out to and down the sides Garnishwith the lime slices andadditionalshreddedcoconut

MAKESABOUT8SERVINGSSFNF

GLAZEDLEMONPOPPYSEEDCAKE

ThefirsttimeImadealemonpoppyseedcakewasthedaymyfriendRoco(ofgranola fame see Rocorsquo s Granola) and I arrived for a visit at the Emma

GoldmanCooperativeHouse inMadisonWisconsin Soonafter our arrival Iofferedtohelpandthewomanonkitchendutyaskedmetomakelemonpoppyseed cake while she prepared dinner Referring to my own cookzineVeganFreegan I measured out four times the recipe for the 17 co-opmembers andguestsbutIaccidentallyputin12timesthebakingpowderIquicklyadjustedtheingredientstocompensateforthebakingpowdermaking12cakes-worthofbatterintwohugeroastingpansndashweatecakefordaysafterward

2cupsspeltflour(plusextratodustpan)1tspbakingsodafrac12tspbakingpowderfrac12tspseasaltfrac14cuppoppyseeds23cupmaplesyruporagavenectarfrac12cuporganicnondairymilkfrac12cupsoftenednon-hydrogenatedcoconutoilorsunfloweroil(plusextratocoatpan)finelygratedzestof1organiclemon(about1frac12tsp)13cupfreshlemonjuice1tsppurevanillaextract(omitifusingvanillanondairymilk)

LovelyLemonGlaze13cupagavenectarororganicsugar(fairtradeifpossible)frac14cupfreshlemonjuicefrac12tspfinelygratedorganiclemonzest

Useanorganiclemontoavoidpesticideresiduesonthecitrusskin

Preheatovento350degF(180degC)Lightlyoila9-in(23-cm)cakepanora1frac34-qtLBundtpananddustwithflourWhisk together the flour baking soda and powder salt and poppy seeds in alargebowlAddthesyrupornectarmilkoilzestlemonjuiceandvanillaandstirjustuntilallflourisabsorbedPourthebatterevenlyintothecakepanandbakeforabout30minutesuntilatoothpickinsertedintocentercomesoutcleanRemovefromovenandallowtocoolinpanfor10minutesbeforereleasingandtransferringittoaracktocoolcompletelybeforeglazingCombinetheingredientsfortheglazeinasmallsaucepanonhighheatandbringtoaboilOnceboilingreduceheattoasimmerstirandcookfor5minutesRemovefromheatandallowtocoolforatleast10minutesbeforeusingaspoontodribbletheglazeovertopofthecakeallowingittodripdownsides

APPLEYESTSPICECAKE

Thiscakeisanicedesserttocompleteasavoryautumnharvestdinner

Preheat oven to 350degF (180degC) Lightly oil a 9-in (23-cm) cake pan and dustwithflour

Walnutstreuseltopping13cupchoppedwalnuts13cupspeltflourfrac14cupSucanatororganicsugar(fairtradeifpossible)1tspcinnamonfrac14tspseasalt2tbspnon-hydrogenatedcoconutoilornondairynon-GMmargarine

TopreparewalnutstreuseltoppingCombinethewalnutsfloursugarcinnamonandsaltinasmallbowlcutintheoilandsetaside

Cake1mediumapplepeeledcoredampthinlysliced123cupsspeltflour(plusextrafordusting)frac12cupSucanatororganicsugar(fairtradeifpossible)1tspbakingpowder1tspbakingsoda1tspcinnamon1tspnutmegfrac14tspgroundclovesfrac12tspseasaltfrac34cupapplesauce(seeAll-PurposeApplesauce)frac12cuporganicnondairymilkfrac14cupsoftenednon-hydrogenatedcoconutoilorsunfloweroil(plusextratocoatpan)2tspapplecidervinegar

brownricesyruporbarleymalt(todrizzleontop)

TopreparecakeLay down as many apple slices in pan that will fit in 1 layer withoutoverlappingWhisk together the flour sugar baking powder and soda cinnamon nutmegclovesandsaltinalargebowlandsetasideAddtheapplesaucemilkandoilandstirjustuntilallflourisabsorbedAddthevinegarandstirjustuntiltheyareevenlydistributedthroughoutthebatterthenquicklypourbatter into the cakepanover slicedapples and sprinklewith thestreuseltoppingBakeforabout30minutesuntilatoothpickinsertedincentercomesoutcleanRemovefromheatandallowtocoolinpanfor10minutesbeforetransferringtoaservingplatterDrizzlewithsyrupormaltandserve

SWEETALMONDCUPCAKES

As I said inchapter thirteen Iused to insist thatyoucouldhaveveganbakedgoodsorgluten-freebakedgoodsbutitwasnexttoimpossibletomakeavegangluten-free baked good and not wind up with a big disappointment But howcouldIdenyacakeydessertfromthosewhosteerclearofglutenThesebabiesaresweetanddelicate(notatalldense)Thetrickistouseablendofflours

frac12cupalmondmealfrac12cupbrownriceflourfrac14cupquinoaormilletflourfrac14cuptapiocaflourornon-GMcornflour2tbspflaxseedsfreshlyground1tspbakingpowderfrac12tspbakingsodafrac14tspseasaltfrac34cupmaplesyruporagavenectar23cuporganicnondairymilk13cupsoftenednon-hydrogenatedcoconutoilorsunfloweroil1tsppurealmondextract1tsppurevanillaextract1tspapplecidervinegar

If you over-fill themuffin cupswith batter the cupcakeswonrsquot rise as theyshould A dinner knife (or better yet a grapefruit knife) can help remove thecupcakesfromthetray

Preheatovento350degF(180degC)Preparea12-cupmuffintraywithpaper liners(mayneedanextra trayor justmake2batchespoura smallamountofwaterintoeachunusedcuptomaintainadequatehumidityinoven)Whisk together the almondmeal flours flax seeds baking powder and sodaandsaltinalargebowlAdd the syrup or nectarmilk oil and extracts and stir just until all flour isabsorbedStirinthevinegarjustuntilitrsquosevenlydistributed(thebatterwillseemtoo thin but donrsquot worry) and immediately portion batter into muffin cups(fillingthemnomorethanfrac34full)Bakefor22ndash24minutesuntilatoothpickinsertedincentercomesoutcleanRemovefromovenandallowtocool inpanfor5minutes thentransferthecupcakestoacoolingrack

ALMONDBUTTAHCREEMICING3frac14cupspowderedorganicsugar(fairtradeifpossible)siftedfrac14cupnon-GMcornstarchorarrowrootpowdersifted1 cup non-hydrogenated coconut oil (or frac12 coconut amp frac12 nondairy non-GMmargarine)frac14cupalmondmilk(oranotherorganicnondairymilk)1tsppurealmondextract1tsppurevanillaextract18tspseasalt12ndash24wholealmondsorfrac14cupsliveredalmonds(forgarnish)

Combine all ingredients (except the almonds) in a medium bowl or a foodprocessorandmixuntilsmoothadjustingmeasurementsslightlyifneededforaspreadabletextureTransfer the icing into a piping bag (or a sandwich bag then cut off a smallpieceofcorner)andpipeonicinginaspiralmotionstartingattheouteredgeofthecupcakeandworkingintocenterAlternatelyyoucanfrostusingthebackofaspoonGarnishwiththealmonds

MAKES12ndash14CUPCAKESGFSFNF

TIPSFORPIEBAKINGIadmirepeoplewhoarequeensorkingsofpiebakingWhen I first started Iwassonervousaboutruiningpiecrustsmakingthemtoocrumblyrollingthemtoothinorunder-orover-bakingthemEvennowthatIrsquovelearnedmoreaboutbakingpiesitrsquosnotthefirstdessertIleapuptomakeIusuallyleaveittomymumThroughmytrialsanderrorsIrsquoveaccumulatedenoughexperiencetoprovide

youthebasicsthateveryaspiringpieroyalshouldknow

Makingpiedoughbull Use a food processor to pulse the dry ingredients (flour and salt sugar ifusing) then gradually add the oil in small amounts pulsing again until thetextureislikecoarsecornmealIfyouwanttodothisbyhandsifttogetherthedryingredientsandslowlydrizzleintheoilmixingwithaforkuntilthetextureofcoarsecornmealisachievedbullAddthewater(andmaplesyrupifusing)andblendtocombineortransfertoabowlandmixusingasiliconespatulaItrsquosbetter tohavetoomuchwater thannotenoughndashpiecruststhataretoodrywonrsquotrolloutwhereasstickycrustscanbe worked on a floured surface with a floured rolling pin and your flouredhands

Rollingoutdoughbull Roll the pie dough when itrsquos room temperature not cold for maximummalleabilitybullRolldoughevenlyby turning it and rolling turning it and rollingetc (yourworksurfacemayneedre-flouring)untildoughmeasuresabout9in(23cm)bullCarefullypickupdough(useaspatulatotransferitbyrollingontorollingpin)re-flouryourworksurfacethenlayitdownontheothersidetorollouttoabout4in(10cm)widerthandiameterofpieplateCarefullytransferdoughbyrollingitontothepinagainanddrapeitevenlyoverpieplategentlymovingit tofitintocreasesofpanPresslightlytomakesureitsticksbullAn alternative toworkingon a floured surface is to roll doughbetween twopiecesofparchmentpaperpeelingtoponeoffbeforelayingitupsidedowninpieplateandthenpeelingotherpieceoff(Thisismypreferredmethod)bullKeepyourpieplatepreparedwithdoughinfridgeuntilyoursquorereadytofillitandbake

CuttingacleanedgebullTrimexcesspiecrustwithapairofcleanscissorsallowingashortoverhangwhichwillshrinkasitbakesbullPressdowntheedgesevenlywithtinesofaforktomakeadecorativepattern

ALMONDCHOCOLATECREEMPIE

This onersquos a realwinner Itrsquos smooth and richwith chocolate The nut butteractsasawaterproofbarrierfromthetofukeepingthecrustcrispSometimesIjustmakethefillingandenjoyitasamousse

Crust1frac12cupscrumbledoatcakesorgrahamcrackercrumbs(for thosewhotoleratewheat)frac14cupsoftenednon-hydrogenatedcoconutoilorsunfloweroil2tbspmaplesyrupororganicsugar2tbspfilteredwaterfrac14tspseasalt

TopreparecrustPreheatovento350degF(180degC)Lightlyoila9-in(23-cm)pieplatePulsetheoatcakes(ifusing)inafoodprocessororblenderTransfertoalargebowl add other ingredients and mix well (the crumbs should hold togetherwhenpinched)PressfirmlyintobottomandsidesofthepieplatePre-bakefor10minutes (Ifyoueveruse thiscrust recipe tomakeapie thatwillbebakedanywayunlike thispie there isnoneed topre-bake)Remove fromovenandallowtocoolcompletely

Filling12oz(340g)nondairysemisweetchocolatechoppedsmallor2cupsnondairychocolatechips24frac12oz(698mL)silkentofu3tbspmaplesyrupororganicsugar1tsppurevanillaextract1 cup organic almond butter (or natural peanut butter) softened choppedalmonds(forgarnish)

FAIR TRADE amp ORGANIC Itrsquos best to use fair trade and organic sugarcoffee chocolate andcocoaproductswheneverpossible(seebe fair formoreinfo)

TopreparefillingFill bottom of a double-boiler with 1ndash2 in (2frac12ndash5 cm) of hot water placesecondpoton topmakingsure that thewater inbottompot isnrsquot touching thebottomofthetoppotandplacedouble-boileronstoveelementAdd the chocolate to top pot and turn heat on to medium (or medium-highdepending on your stove) so that steam from water in bottom pot will meltchocolateStircontinuallywithaheatproofsiliconespatulatopreventburningorhardening Once chocolate hasmelted into a dreamy liquid about 5minutesremove double-boiler from heat Scrape the melted chocolate into a foodprocessororblender add the tofu andblenduntilno tofupieces remainAddthesyruporsugarandvanillaandblendagainuntilvelvetysmoothGentlyspread thenutbutteronbottomofpiecrustPour the filling intocrustsmoothoutthesurfacethencoverandchillinfridgefor1ndash2hoursGarnishwithchoppedalmonds

MAKES8SERVINGSNF

Ifyouhaveadoubleboilerndashasetupof2potsofthesamediameterinwhichonefitsintotheotherleavingafewinchesofspacebetweenthebottomandtoppotsndashyouprobablyalreadyknowthatthesetiscalledadoubleboilerandyouare a lucky duck when it comes to heating temperature-sensitive things like

chocolatethatneedagentlerheatfromhotwatervaporIfyoudonrsquothaveonenot toworryndashuseaheatproofbowl (ideallymetalbutalsoPyrex-typeglass)thatcanfitoverasaucepanlikeadouble-boiler

PUMPKINPIEWITHCASHEWCREEM

Mymum is thePumpkinPieQueen ndash thoughher recipe isnrsquot vegan she usesorganiceggsCreatingaveganrecipethatwasworthyofaspaceatmyfamilyrsquosThanksgivingDaydinnertablewassomethingIwasdeterminedtodoIfyoudonrsquotfeelupformakingapiecrustyoucansimplymakethefilling(as

notedbelow)forpumpkincustard

1ndash9-in(23-cm)piecrust(seeCashewCreem)1tbspnon-GMcornstarchorarrowrootpowderfrac34cupcoconutmilk(cannednon-lightversionorseeCoconutMilk)(plusextraforfinishing)frac14cupfilteredwater(orfrac12cupifusingadriersquashlikeacornorkombucha)frac12cupnon-GMsilkentofu23cupmaplesyrup1frac12tspcinnamon1tspgratedfreshgingerroot(orfrac12tspground)frac12tspnutmegfrac14tspgroundclovesfrac14tspseasalt2cupscookedpumpkinorotherorange-fleshedsquash(seeroastingsquashforbakingdirections)CashewCreem(seeCashewCreem)

Preheatovento350degF(180degC)Combine the cornstarch and water in a small bowl and whisk until smoothTransfer mixture along with the coconut milk water tofu syrup cinnamon

gingernutmegclovesandsalt inablenderor foodprocessorandblenduntilsmoothAddthepumpkinorsquashandblenduntil therearenolargechunksbutdonotover-pureacuteePourintoapreparedpiecrustoralightlyoiledbakingdishandbakeforabout45minutesuntilsomewhatfirminmiddleRemovefromovenandallowtocoolfor30minutesbeforeservingwithCashewCreemonthesideordrizzledwithcoconutmilkifdesired

PIECRUST1frac12cupsspeltflour(or1frac14cupslightspeltflourampfrac14cupoatbran)frac12tspseasaltfrac12tspcinnamon(optional)frac12 cup cold non-hydrogenated coconut oil diced (if unavailable may usesunfloweroil)(plusextratocoatpan)1tbspmaplesyrup(optional)1ndash2tbspcoldorganicnondairymilkoricewaterLightlyoila9-in(23-cm)pieplate

Pulse the flour salt and cinnamon in a food processor or mix by hand (seemakingpiedough)AddtheoilsyrupandmilkorwaterasneededtomixandformintoaballofdoughRolloutdoughontoacleanflouredsurfacetofitintopieplateTrimedgesCoverwithplasticwrapandchillinfridgeuntilreadytouse

CASHEWCREEMCarolineDupontmyfriendandauthorofEnlightenedEatingsaidIcouldsharethis raw recipe with you here It can also be served over Apple CrumbleStrawberryRhubarbCrumbleorBlueberryBreakfastPolenta

1cuprawcashewssoakedinenoughwatertocoverfor4hoursorovernightfrac34ndash1cupfilteredwater2tbspmaplesyrupbrownricesyruporrawagavenectar1tsppurevanillaextract18tspseasalt

DrainthewateroffthesoakedcashewsTransferdrainedcashewsandremainingingredients(startingwithfrac34cupwater)to a food processor or blender and process for about 2minutes until smoothaddingextrawaterifnecessaryKeepinanairtightcontainerinfridgeuntilreadytoserveStoreanyleftoversinfridgeforupto3daysOrinfreezerforupto2monthsMAKES1frac34CUPS(ENOUGHFOR2PIES)NF(PumpkinPie)GFSFNFR(CashewCreem)

APPLECRUMBLE

IrsquovenevertastedanapplecrumblebetterthantheonemymummakesSheputsit togetherby feelbut Imanaged toget somemeasurementsoutofherServewarmonitsownorwithasideofCashewCreemItrsquosalsoniceforbreakfast

Preheatovento350degF(180degC)Lightlyoila2ndash2frac12-qtLbakingdish

Fruitbottom5largishapplespeeledcoredampsliced1tbspSucanatororganicsugar(fairtradeifpossible)2tbspwholegrainflour(canbegluten-free)frac12tspcinnamon

TopreparefruitbottomToss apples with sugar flour and cinnamon in baking dish and spread outevenly

Crumbletop13cupnon-hydrogenatedcoconutoilornondairynon-GMmargarine23cuprolledoatsfrac12cupwholegrainflour(egkamutmilletorspelt)frac12cupSucanatororganicsugar(fairtradeifpossible)1tspcinnamonfrac12tspseasalt(useonlyfrac14tspifusingmargarine)

TopreparecrumbletopCombine oil or margarine in a separate bowl and add oats flour sugarcinnamonandsaltandmixtocombinendashitshouldbekindofclumpySpread crumble over fruit and bake for 35ndash45minutes until fruit crumble isgoldenandsoft(useaknifetocheck)

STRAWBERRYRHUBARBCRUMBLE

Anearly tomid-summer treat I freeze freshlypickedrhubarb forbakedgoodswhenitrsquosnotinseasonlocallyServewarmonitsownorwithasideofCashewCreemItrsquosalsoniceforbreakfastPreheatovento350degF(180degC)Lightlyoila2ndash2frac12-qtLbakingdish

Fruitbottom5cupschoppedrhubarbstalks(justlessthan1frac12lb680g)1frac12cupsslicedorganicstrawberries(about10)frac34ndash1cuporganicsugar(fairtradeifpossible)2tbsparrowrootpowderkudzutapiocaflourornon-GMcornstarch

TopreparefruitbottomToss the rhubarb and strawberries with sugar arrowroot kudzu and tapiocaflourorcornstarchinabakingdishandspreadoutevenly

Crumbletopfrac12cupnon-hydrogenatedcoconutoilornondairynon-GMmargarine1cuprolledoatsfrac34cupwholegrainflourfrac34cuporganicsugar(fairtradeifpossible)frac12tspseasalt(orfrac14tspifusingmargarine)finelygratedzestoforganicorangeorlemon(optional)

UseanorganicorangeorlemontoavoidpesticideresiduesontheskinYoumay consider omitting zest from recipe if you only have conventional non-organiccitrus

TopreparecrumbletopPlacetheoilormargarineinaseparatebowlandaddtheoatsfloursugarsaltandzestandmixtocombinendashitshouldbekindofclumpy

Spreadcrumbleoverfruitandbakefor35ndash45minutesuntilfruit issoft(useaknifetocheck)

CHAPTER20

COOKIESPUDDINGSANDOTHER

SWEETTREATS

FlaxMapleCookiesbullShortbreadCookiesbullCowgrrrlCookiesDateCoconutCookiesbullDoubleTroubleChocolateCookiesDouble-WhammyGingerCookiesbullChewyPeanutButtahCookiesRawCarobAlmondCookiesbullSteviarsquonrsquoSpiceCookiesTahiniThumbprintCookiesbullFigampAniseBiscottibullChocolate-DippedBiscottiGreatDateSquaresbullBrownieswithWingsbullCreemyRicePuddingCardamomTapiocaPuddingbullCoconutStickyRicewithMangoesDark

ChocolatePuddingwithChipotlebullCocoaAvocadoMousseDecadentTrufflesbullChocolate-DippedClementinesAfterDinnerRooibosChaibullQuickRooibos

ChaiMulledWinebullHotChocolatebullCoffeeSyrup

FLAXMAPLECOOKIES

Thanks tomy blogDomesticAffair these cookies are now known and lovedworldwideTryrsquoemandyoursquollseewhyndash theyonly takeamoment towhipupandtheyrsquoresimplydelicious

2cupsspeltflourfrac14cupflaxseeds1tspcinnamonfrac12tspseasaltfrac12cupmaplesyrup

frac12cupsunfloweroroliveoil(plusextraforcoatingpan)

Preheatovento350degF(180degC)Prepareabakingsheet(ortwo)withasheetofparchmentpaperoralightcoatingofoilWhisktogethertheflourflaxseedscinnamonandsaltinalargebowlPourinthesyrupandoilandmixjustuntilallflourisabsorbedRoll thedoughintowalnut-sizedballsandplacethemevenlyspacedapartonbaking sheet(s) Press down on each ball gently with your index and middlefingers (slightly apart like a peace sign) to flatten making a nice wavyimpressiononeachcookieBakeforabout12minutesuntilthebottomsaregoldenbrownEatrsquoemwarmorallowtocoolcompletelyonarackbeforestoringinanairtightcontainer

MAKESABOUT20COOKIESSFNF

SHORTBREADCOOKIES

BeingraisedbyBritssimplelight-coloredshortbreadwasastapleinourhouseespeciallyaroundtheChristmasholidaysButbutter-andgluten-freeshortbreadcookies that are actually tasty These lovelies are made with rice flour ndash atraditionalingredientinScottishshortbreadmayIaddwhichimpartsauniquenuttyflavor

frac12cuporganicsugar(fairtradeifpossible)frac12tspseasalt2frac14cupsbrownriceflour(maysubstitutehalfwithwhitericeflour)1tspbakingpowder1cupcoldnon-hydrogenatedcoconutoildicedfrac14cuproom-temperatureapplesauce(seeAll-PurposeApplesauce)

Preheatovento275degF(135degC)Place the sugar and salt in a foodprocessoror blender andgive it awhirl forabout30secondstogiveitafinertextureAddtheflourandbakingpowderandwhirlagaintocombineAddtheoilandapplesauceandprocessuntilcombinedbutdonrsquotallowmixturetoformaballScrapethedoughontoacleansurfacewithasiliconespatulaandgentlykneadwithyourcleanhandstoformaballDividedoughinhalfandrollouteachhalftofrac12-in(1-cm)thickCutdoughintoroundsusinga2-in(5-cm)cookiecutter(orifyoursquodliketodefyconventionanyshapeyoursquodlikendashIrsquompartialtoheartsandstars)Placethecookiesonunoiledbakingsheets(youmayuseparchmentpaperbutitrsquosnotnecessary)andprickeachcookiewithafork(againthisisconventionalandthereforedefiable)Bakefor25ndash35minutesuntiltheyturnacreemycolorTheshortbreadwillnotbefirmbutitwillhardenasitcoolsRemove from oven and allow to cool on baking sheets before storing in anairtightcontainerforuptoamonthMAKESABOUT30COOKIESGFSFNF

MindthetemperatureUnless specified keep all ingredients at room temperature Thetemperatureoftheoilisespeciallyimportantforbakingcookiesiftheoilistoowarmthecookieswillspread

MushroomQuinoaPilafwithBeetampGreenBeanToss

SpiceSwirlBundtCakewithButtahmilkGlaze

CoconutStickyRicewithMangoes

(Left to right) Tahini Thumbprint Cookies Fig amp Anise Biscotti DoubleTroubleChocolateCookiesandFlaxMapleCookies

COWGRRRLCOOKIES

Itrsquoshardtofindagoodveganchocolatechipcookierecipethatisnrsquottoooilyortoo dry These ones are just right The raisins walnuts and cinnamon areoptionalingredientsbuthighlyrecommendedGuaranteedtocuresweetlovinrsquocowgrrrlsoftheblues

2cupsspeltflour2cupsrolledoatsfrac12tspbakingpowder1tspbakingsodafrac12tspseasalt1frac14cupsnondairychocolatechips(organicampfairtradeifpossible)frac12cuporganicraisins(optionaloranadditionalfrac14cupnondairychocolatechips)frac12cupcoarselychoppedwalnutsorpecans(optional)frac12tspcinnamon(optional)1(scant)cupsoftenednon-hydrogenatedcoconutoilorsunfloweroil1cuporganicsugarorSucanat(fairtradeifpossible)13 cup room-temperature applesauce (see All-Purpose Applesauce) 1 tsp purevanillaextract

Inthisrecipetheoilshouldmeasure1cupless2tbsp(orfrac34cupplus2tbsp)

Preheatovento350degF(180degC)WhisktogethertheflouroatsbakingpowderandsodaandsaltinalargebowlTossinthechocolatechipsraisinsnutsandcinnamonStirtocombinethensetasideMixtheoilandsugarorSucanatthoroughlyinaseparatebowl(useanelectricmixer if you have it and the energy to clean it off afterward) Add theapplesauceandvanillaandmixagainuntilwellcombined

Add the dry ingredients towet andmix just until all flour is absorbedDropheaping tablespoons of the dough onto an unoiled baking sheet (youmay useparchmentpaperbutitrsquosnotnecessary)spacingthemabout2-in(5-cm)apartBakefor13minutesuntilgoldenEatrsquoemwarmorallowtocoolcompletelyonarackbeforestoringinanairtightcontainer

MAKESABOUT3DOZENCOOKIESSFNF

FreezingcookiedoughSometimes you donrsquot need to bake all the cookie dough that your recipeproducesmakeballsofdoughasyouwouldifyouwerebakingthemandplace them on parchment paper on a baking tray place the tray in thefreezerforanhourortwoandwhentheyarefrozentransferthemintoafreezerbagThiswayyoucanbakethemevenoneortwoatatimewhenyouwantthemAndyoudonrsquothavetothawthembeforebakingjustcookthemforacoupleofminuteslonger

DATECOCONUTCOOKIES

Thisisoneofmyfavoriteflavorcombinationsndashdatecoconutandcitruszestndashyes2frac12cupsspeltflour2cupsrolledoats1frac12tspbakingsoda1tspcinnamon1tspseasalt1cupchoppedpitteddates1cupunsweetenedshreddedcoconut1cupmaplesyrupfrac34 cup softened non-hydrogenated coconut oil or sunflower oil (plus extra if

usingtocoatpan)zestofanorganiclemonororange1tsppurevanillaextract

Preheatovento350degF(180degC)Prepareabakingsheet(ortwo)withasheetofparchmentpaperoralightcoatingofoilWhisktogethertheflouroatsbakingsodacinnamonandsaltinalargebowlTossinthedatesandcoconutandstirtocombineAddthesyrupoilzestandvanillaandmixjustuntilallflourisabsorbedDropheapingtablespoonfulsofthedoughontothebakingsheet(s)spacingthem2-in(5-cm)apartBakeforabout12minutesuntilgoldenEatrsquoemwarmorallowtocoolcompletelyonarackbeforestoringinanairtightcontainer

ZestingtipWhenzestinglemonororangerindlightlygrateoneareaofthepeelthenrotate to the next Grate rotate grate rotateDo not grate down to thewhite pith ndash itrsquos bitter My favorite tool for this is a Microplane Raspavailableatkitchenstoresoronline

DOUBLETROUBLECHOCOLATECOOKIES

ChocolateloversbewarendashtheseareindeedadecadenttreatThebananaflavoristherebutitrsquossubtle

2frac12cupslightspeltflourfrac12cupDutch-processedcocoapowder1tspbakingsoda

GETITRIPE

AFreshTakeonVeganCookingampLiving

jaesteele

2ndprinting2008

SteeleJae1980-

TABLEOFCONTENTS

PART1INFORMEDEATING

PART2STOCKINGUP

PART3THESKILLS

PART4DISHITOUT

PART5FURTHERHEALING

Index

ACKNOWLEDGMENTS

thoughts

support

PREFACE

CHAPTER1

CHAPTER2

WholeFoodsDiet

youmightthink

Warmingampcooling

alkalinizing

CHAPTER3

TYPESOFFATINFOODS

MICRONUTRIENTTABLE

CHAPTER4

PRODUCEPROSampCONS

CHAPTER5

thyme

andpopcorn

CHAPTER6

CSAS

CHAPTER7

otherfooditems

MorningElixir

UTENSILS

CHAPTER8

100g=3frac12oz

Topeelornottopeel

pieces

CHAPTER9

STEAMINGVEGETABLES

Youwillneed

ROASTINGSQUASH

Youwillneed

COOKINGLEGUMES

SPROUTING(Seechart)

Youwillneed

SPROUTING

CHAPTER10

Enrichedflour

Grahamflour

Glutenflour

Unbleachedflour

Wheatbran

Wheatgerm

Whiteflour

werebeingtraded

CHAPTER11

DRINKUP

GOODMORNINGELIXIR

ALMONDMILK

COCONUTMILK

GETUPANDGOSMOOTHIE

MAKES1SERVINGGFSFNF

GREENSMOOTHIE

IMMUNEBOOSTJUICE

EASYTEA

1partfennelseeds

TURMERICGINGERTEA

HOTIRON

CHAPTER12

BREAKFASTS

FRESHFRUITSALADS

Berries

Kiwi

Lychee

Mango

Orange

Papaya

Pineapple

Pomelo

Starfruit

GOODMORNINGMUESLI

ROCOrsquoSGRANOLA

milkoryogurt

MAKES16BARSSFNF

COZYOATMEAL

THEMORNINGKAMUT

BANANAPANCAKES

toppings

MAPLETEMPEHSTRIPS

TOFUSCRAM

CRISPY-FRIEDTOFU

CHAPTER13

MAKES12MUFFINSSFNF

RAISINBRANMUFFINS

ZUCCHINIDATEMUFFINS

JUICERPULPMUFFINS

MAKES12MUFFINSSFNF

SPICEDSQUASHMUFFINS

MAKES12MUFFINSSFNF

BUTTAHMILKBISCUITS

MOLASSESCORNBREAD

MAKES12SERVINGSSFNF

GINGERBREAD

ALMOSTFOCACCIABREAD

CHAPTER14

DIPSANDSPREADS

HUMMUSTHREEWAYS

MAKES2CUPSGFSFNF

REDLENTILHUMMUS

WHITEBEANDIP

BABAGANOUJ

GREATGUACAMOLE

1avocadopit

toothpicks

glassjar

water

patience

potsoil

FRESHSUMMERSALSA

PestoWhiteBeanBowl

CHAPTER15

SALADSANDDRESSINGS

BUILDASALAD

HOUSEDRESSING

MAKES113CUPSGFNF

BALSAMICVINAIGRETTE

DUMADRESSING

GREENTAHINIDRESSING

SESAMEMISODRESSING

MANGOSALAD

QUINOATABOULEH

CHICKPEASALAD

CHAPTER16

FRESHTOMATOSAUCE

FRESHBASILPESTO

FRESHCILANTROPESTO

DATEAPPLECHUTNEY

PERFECTPEANUTSAUCE

MAKESABOUT3CUPSGF

REDSTARSAUCE

CASHEWGRAVY

MAKES2CUPSGFNF

MISOGRAVY

BASICTOFUMARINADE

TEMPEHMARINADE

CHAPTER17

SOUPS

VEGETABLESTOCK

BEAUTIFULBORSCHT

1tbspoliveoil

BROCCOLICREEMSOUP

CANNELLINIKALESOUP

CREEMYCORNSOUP

SIMPLEDAL

GREENPEASOUP

LEEKANDPOTATOSOUP

MIGHTYMISOSOUP

PORTOBELLOSOUP

2tbspoliveoil

CHAPTER18

ENTREacuteES

GREENS

MUSHROOMQUINOAPILAF

MAPLEROASTEDROOTS

andcrushedgarlic

FETTUCCININO-FREDO

PESTOWHITEBEANBOWL

SESAMEKALESOBA

SesameKaleSoba

MAKES1CUP

LUSCIOUSLASAGNE

MAKES6SERVINGSNF

CHAPTER19

Crumble

BUTTAHCREEMICING

APPLEYESTSPICECAKE

SWEETALMONDCUPCAKES

MAKES8SERVINGSNF

APPLECRUMBLE

CHAPTER20

SWEETTREATS

FLAXMAPLECOOKIES

SHORTBREADCOOKIES

COWGRRRLCOOKIES

DATECOCONUTCOOKIES

frac14tspseasalt1 (scant) cup softened non-hydrogenated coconut oil or sunflower oil (plusextraifusingtocoatpan)1frac14cupsorganicsugar1ripemediumbananamashed(about13ndashfrac12cup)1tsppurevanillaextract1frac14cupsnondairychocolatechunksorchips1cupchoppedpecans(optional)

FAIR TRADE amp ORGANIC Itrsquos best to use fair trade and organic sugarcoffeechocolateandcocoaproductswheneverpossible(seebefairformoreinfo) In this recipe the oil shouldmeasure 1 cup less 2 tbsp (orfrac34 cup plus 2tbsp)

Preheatovento350degF(180degC)Prepareabakingsheet(ortwo)withasheetofparchmentpaperoralightcoatingofoilWhisk together the flour cocoa baking soda and salt in a largebowl and setasideCream together the oil and sugar in a separate bowl or preferably with anelectric mixer for about 1 minute Beat in the banana and vanilla until wellcombinedAddwet ingredients todryandmix justuntilall flour is incorporatedFold inchocolateandnutsuntiltheyareevenlydispersedthroughoutdoughRolldoughintowalnut-sizedballswithcleanhandsandplacethemspaced2-in(5-cm)apartonthebakingsheet(s)Presseachballgentlytoflattentofrac12-in(1-cm)thickBakeforabout13minutesuntilcrustyontopbutstillsoftEatrsquoemwarmorallowtocoolcompletelyonarackbeforestoringinanairtightcontainer

Page 3: Get It Ripe: A Fresh Take on Vegan Cooking and Living

2ndprinting2008

SteeleJae1980-

TABLEOFCONTENTS

PART1INFORMEDEATING

PART2STOCKINGUP

PART3THESKILLS

PART4DISHITOUT

PART5FURTHERHEALING

Index

ACKNOWLEDGMENTS

thoughts

support

PREFACE

CHAPTER1

CHAPTER2

WholeFoodsDiet

youmightthink

Warmingampcooling

alkalinizing

CHAPTER3

TYPESOFFATINFOODS

MICRONUTRIENTTABLE

CHAPTER4

PRODUCEPROSampCONS

CHAPTER5

thyme

andpopcorn

CHAPTER6

CSAS

CHAPTER7

otherfooditems

MorningElixir

UTENSILS

CHAPTER8

100g=3frac12oz

Topeelornottopeel

pieces

CHAPTER9

STEAMINGVEGETABLES

Youwillneed

ROASTINGSQUASH

Youwillneed

COOKINGLEGUMES

SPROUTING(Seechart)

Youwillneed

SPROUTING

CHAPTER10

Enrichedflour

Grahamflour

Glutenflour

Unbleachedflour

Wheatbran

Wheatgerm

Whiteflour

werebeingtraded

CHAPTER11

DRINKUP

GOODMORNINGELIXIR

ALMONDMILK

COCONUTMILK

GETUPANDGOSMOOTHIE

MAKES1SERVINGGFSFNF

GREENSMOOTHIE

IMMUNEBOOSTJUICE

EASYTEA

1partfennelseeds

TURMERICGINGERTEA

HOTIRON

CHAPTER12

BREAKFASTS

FRESHFRUITSALADS

Berries

Kiwi

Lychee

Mango

Orange

Papaya

Pineapple

Pomelo

Starfruit

GOODMORNINGMUESLI

ROCOrsquoSGRANOLA

milkoryogurt

MAKES16BARSSFNF

COZYOATMEAL

THEMORNINGKAMUT

BANANAPANCAKES

toppings

MAPLETEMPEHSTRIPS

TOFUSCRAM

CRISPY-FRIEDTOFU

CHAPTER13

MAKES12MUFFINSSFNF

RAISINBRANMUFFINS

ZUCCHINIDATEMUFFINS

JUICERPULPMUFFINS

MAKES12MUFFINSSFNF

SPICEDSQUASHMUFFINS

MAKES12MUFFINSSFNF

BUTTAHMILKBISCUITS

MOLASSESCORNBREAD

MAKES12SERVINGSSFNF

GINGERBREAD

ALMOSTFOCACCIABREAD

CHAPTER14

DIPSANDSPREADS

HUMMUSTHREEWAYS

MAKES2CUPSGFSFNF

REDLENTILHUMMUS

WHITEBEANDIP

BABAGANOUJ

GREATGUACAMOLE

1avocadopit

toothpicks

glassjar

water

patience

potsoil

FRESHSUMMERSALSA

PestoWhiteBeanBowl

CHAPTER15

SALADSANDDRESSINGS

BUILDASALAD

HOUSEDRESSING

MAKES113CUPSGFNF

BALSAMICVINAIGRETTE

DUMADRESSING

GREENTAHINIDRESSING

SESAMEMISODRESSING

MANGOSALAD

QUINOATABOULEH

CHICKPEASALAD

CHAPTER16

FRESHTOMATOSAUCE

FRESHBASILPESTO

FRESHCILANTROPESTO

DATEAPPLECHUTNEY

PERFECTPEANUTSAUCE

MAKESABOUT3CUPSGF

REDSTARSAUCE

CASHEWGRAVY

MAKES2CUPSGFNF

MISOGRAVY

BASICTOFUMARINADE

TEMPEHMARINADE

CHAPTER17

SOUPS

VEGETABLESTOCK

BEAUTIFULBORSCHT

1tbspoliveoil

BROCCOLICREEMSOUP

CANNELLINIKALESOUP

CREEMYCORNSOUP

SIMPLEDAL

GREENPEASOUP

LEEKANDPOTATOSOUP

MIGHTYMISOSOUP

PORTOBELLOSOUP

2tbspoliveoil

CHAPTER18

ENTREacuteES

GREENS

MUSHROOMQUINOAPILAF

MAPLEROASTEDROOTS

andcrushedgarlic

FETTUCCININO-FREDO

PESTOWHITEBEANBOWL

SESAMEKALESOBA

SesameKaleSoba

MAKES1CUP

LUSCIOUSLASAGNE

MAKES6SERVINGSNF

CHAPTER19

Crumble

BUTTAHCREEMICING

APPLEYESTSPICECAKE

SWEETALMONDCUPCAKES

MAKES8SERVINGSNF

APPLECRUMBLE

CHAPTER20

SWEETTREATS

FLAXMAPLECOOKIES

SHORTBREADCOOKIES

COWGRRRLCOOKIES

DATECOCONUTCOOKIES

CrumblydoughsolutionIfyoueverfindyourcookiedoughiscrumblytherersquosnoneedtofightwithitItcouldbethatyourmeasuringtechnique(seemeasuringormeasuringcupsareinaccuratebutsometimesitrsquosjustaparticularbagofflourthatrsquosdrierthannormalFeelfreetoaddfilteredwaterororganicnondairymilk2tbspatatimeuntilyourdoughisasmooth(butnotsticky)consistency

DOUBLE-WHAMMYGINGERCOOKIES

AlthoughgingerrootisverywarmingandthesecookiesoftenmakemethinkofDecemberfestivitiestheycanbeenjoyedatanytimeofyear

223cupsspeltflour1tspbakingpowder1tspbakingsoda1tspgroundgingerfrac12tspseasalt23cupmaplesyrup13cuporganicblackstrapmolassesfrac12 cup softened non-hydrogenated coconut oil or sunflower oil (plus extra ifusingtocoatpan)13cupmincedorgratedfreshgingerrootorganicsugar(fair tradeifpossible)(forcoatingcookiesoptional)

Ioftenmakeadoublebatchof these so I roughlychop thegingerand thentossitinmyfoodprocessorfor20ndash30secondsuntilitrsquosmincedIfyoursquoregoingtograteitusethewidestteethonaboxgraterdonotusesomethingasfineasaMicroplanezesterwhichwillproduceapastethatmakesthecookiedoughtoowet

Preheatovento350degF(180degC)Prepareabakingsheet(ortwo)withasheetofparchmentpaperoralightcoatingofoil

Page 4: Get It Ripe: A Fresh Take on Vegan Cooking and Living

TABLEOFCONTENTS

PART1INFORMEDEATING

PART2STOCKINGUP

PART3THESKILLS

PART4DISHITOUT

PART5FURTHERHEALING

Index

ACKNOWLEDGMENTS

thoughts

support

PREFACE

CHAPTER1

CHAPTER2

WholeFoodsDiet

youmightthink

Warmingampcooling

alkalinizing

CHAPTER3

TYPESOFFATINFOODS

MICRONUTRIENTTABLE

CHAPTER4

PRODUCEPROSampCONS

CHAPTER5

thyme

andpopcorn

CHAPTER6

CSAS

CHAPTER7

otherfooditems

MorningElixir

UTENSILS

CHAPTER8

100g=3frac12oz

Topeelornottopeel

pieces

CHAPTER9

STEAMINGVEGETABLES

Youwillneed

ROASTINGSQUASH

Youwillneed

COOKINGLEGUMES

SPROUTING(Seechart)

Youwillneed

SPROUTING

CHAPTER10

Enrichedflour

Grahamflour

Glutenflour

Unbleachedflour

Wheatbran

Wheatgerm

Whiteflour

werebeingtraded

CHAPTER11

DRINKUP

GOODMORNINGELIXIR

ALMONDMILK

COCONUTMILK

GETUPANDGOSMOOTHIE

MAKES1SERVINGGFSFNF

GREENSMOOTHIE

IMMUNEBOOSTJUICE

EASYTEA

1partfennelseeds

TURMERICGINGERTEA

HOTIRON

CHAPTER12

BREAKFASTS

FRESHFRUITSALADS

Berries

Kiwi

Lychee

Mango

Orange

Papaya

Pineapple

Pomelo

Starfruit

GOODMORNINGMUESLI

ROCOrsquoSGRANOLA

milkoryogurt

MAKES16BARSSFNF

COZYOATMEAL

THEMORNINGKAMUT

BANANAPANCAKES

toppings

MAPLETEMPEHSTRIPS

TOFUSCRAM

CRISPY-FRIEDTOFU

CHAPTER13

MAKES12MUFFINSSFNF

RAISINBRANMUFFINS

ZUCCHINIDATEMUFFINS

JUICERPULPMUFFINS

MAKES12MUFFINSSFNF

SPICEDSQUASHMUFFINS

MAKES12MUFFINSSFNF

BUTTAHMILKBISCUITS

MOLASSESCORNBREAD

MAKES12SERVINGSSFNF

GINGERBREAD

ALMOSTFOCACCIABREAD

CHAPTER14

DIPSANDSPREADS

HUMMUSTHREEWAYS

MAKES2CUPSGFSFNF

REDLENTILHUMMUS

WHITEBEANDIP

BABAGANOUJ

GREATGUACAMOLE

1avocadopit

toothpicks

glassjar

water

patience

potsoil

FRESHSUMMERSALSA

PestoWhiteBeanBowl

CHAPTER15

SALADSANDDRESSINGS

BUILDASALAD

HOUSEDRESSING

MAKES113CUPSGFNF

BALSAMICVINAIGRETTE

DUMADRESSING

GREENTAHINIDRESSING

SESAMEMISODRESSING

MANGOSALAD

QUINOATABOULEH

CHICKPEASALAD

CHAPTER16

FRESHTOMATOSAUCE

FRESHBASILPESTO

FRESHCILANTROPESTO

DATEAPPLECHUTNEY

PERFECTPEANUTSAUCE

MAKESABOUT3CUPSGF

REDSTARSAUCE

CASHEWGRAVY

MAKES2CUPSGFNF

MISOGRAVY

BASICTOFUMARINADE

TEMPEHMARINADE

CHAPTER17

SOUPS

VEGETABLESTOCK

BEAUTIFULBORSCHT

1tbspoliveoil

BROCCOLICREEMSOUP

CANNELLINIKALESOUP

CREEMYCORNSOUP

SIMPLEDAL

GREENPEASOUP

LEEKANDPOTATOSOUP

MIGHTYMISOSOUP

PORTOBELLOSOUP

2tbspoliveoil

CHAPTER18

ENTREacuteES

GREENS

MUSHROOMQUINOAPILAF

MAPLEROASTEDROOTS

andcrushedgarlic

FETTUCCININO-FREDO

PESTOWHITEBEANBOWL

SESAMEKALESOBA

SesameKaleSoba

MAKES1CUP

LUSCIOUSLASAGNE

MAKES6SERVINGSNF

CHAPTER19

Crumble

BUTTAHCREEMICING

APPLEYESTSPICECAKE

SWEETALMONDCUPCAKES

MAKES8SERVINGSNF

APPLECRUMBLE

CHAPTER20

SWEETTREATS

FLAXMAPLECOOKIES

SHORTBREADCOOKIES

COWGRRRLCOOKIES

DATECOCONUTCOOKIES

Whisktogethertheflourbakingpowderandsodagroundgingerandsaltinalarge bowlAdd the syrupmolasses and oil and stir to combineWith cleanhands first squeeze in juice from the fresh ginger root before adding (thisprovidesmoregingeryflavor)MixjustuntilallflourhasbeenabsorbedPlacethesugarinasmallbowloronasaucerRollthedoughwithcleanhandsintowalnut-sizedballs(smallerballsareokaytoo justmakethemaconsistentsize)ndashthedoughcanbequitestickysolightlycoatingyourhandswithoilfirstcanhelpndashthenrolleachballaroundinsugarbeforeplacingonbakingsheetBakefor10ndash12minutesuntilcrustyontopbutstillsoftEatrsquoemwarmorallowtocoolcompletelyonarackbeforestoringinanairtightcontainer

MAKESABOUT 3DOZENLARGECOOKIES (OR 4DOZENSMALLCOOKIES)SFNF

CHEWYPEANUTBUTTAHCOOKIES

Anywhere you find them peanut butter cookies can be identified by theircrisscrosspatternontopBelieveitornot thisdecorativetraditionapparentlygoesbacktothe1930swhenaPillsburyrecipespecifiedforthebakertopressthe cookies using fork tinesDoes this particular peanut butter cookie-makingtradition exist because the dough is dense and needs to be pressed to cookevenlyoristhereanothersecretreasonImodifiedthisrecipefromanolderversionthatincludedsugarIhopeitstill

meetsyourexpectationsforthisclassiccookie

2cupsspeltflour1tspbakingsodafrac12tspseasalt1cuporganicnaturalpeanutbutter1cupmaplesyrup

Page 5: Get It Ripe: A Fresh Take on Vegan Cooking and Living

TABLEOFCONTENTS

PART1INFORMEDEATING

PART2STOCKINGUP

PART3THESKILLS

PART4DISHITOUT

PART5FURTHERHEALING

Index

ACKNOWLEDGMENTS

thoughts

support

PREFACE

CHAPTER1

CHAPTER2

WholeFoodsDiet

youmightthink

Warmingampcooling

alkalinizing

CHAPTER3

TYPESOFFATINFOODS

MICRONUTRIENTTABLE

CHAPTER4

PRODUCEPROSampCONS

CHAPTER5

thyme

andpopcorn

CHAPTER6

CSAS

CHAPTER7

otherfooditems

MorningElixir

UTENSILS

CHAPTER8

100g=3frac12oz

Topeelornottopeel

pieces

CHAPTER9

STEAMINGVEGETABLES

Youwillneed

ROASTINGSQUASH

Youwillneed

COOKINGLEGUMES

SPROUTING(Seechart)

Youwillneed

SPROUTING

CHAPTER10

Enrichedflour

Grahamflour

Glutenflour

Unbleachedflour

Wheatbran

Wheatgerm

Whiteflour

werebeingtraded

CHAPTER11

DRINKUP

GOODMORNINGELIXIR

ALMONDMILK

COCONUTMILK

GETUPANDGOSMOOTHIE

MAKES1SERVINGGFSFNF

GREENSMOOTHIE

IMMUNEBOOSTJUICE

EASYTEA

1partfennelseeds

TURMERICGINGERTEA

HOTIRON

CHAPTER12

BREAKFASTS

FRESHFRUITSALADS

Berries

Kiwi

Lychee

Mango

Orange

Papaya

Pineapple

Pomelo

Starfruit

GOODMORNINGMUESLI

ROCOrsquoSGRANOLA

milkoryogurt

MAKES16BARSSFNF

COZYOATMEAL

THEMORNINGKAMUT

BANANAPANCAKES

toppings

MAPLETEMPEHSTRIPS

TOFUSCRAM

CRISPY-FRIEDTOFU

CHAPTER13

MAKES12MUFFINSSFNF

RAISINBRANMUFFINS

ZUCCHINIDATEMUFFINS

JUICERPULPMUFFINS

MAKES12MUFFINSSFNF

SPICEDSQUASHMUFFINS

MAKES12MUFFINSSFNF

BUTTAHMILKBISCUITS

MOLASSESCORNBREAD

MAKES12SERVINGSSFNF

GINGERBREAD

ALMOSTFOCACCIABREAD

CHAPTER14

DIPSANDSPREADS

HUMMUSTHREEWAYS

MAKES2CUPSGFSFNF

REDLENTILHUMMUS

WHITEBEANDIP

BABAGANOUJ

GREATGUACAMOLE

1avocadopit

toothpicks

glassjar

water

patience

potsoil

FRESHSUMMERSALSA

PestoWhiteBeanBowl

CHAPTER15

SALADSANDDRESSINGS

BUILDASALAD

HOUSEDRESSING

MAKES113CUPSGFNF

BALSAMICVINAIGRETTE

DUMADRESSING

GREENTAHINIDRESSING

SESAMEMISODRESSING

MANGOSALAD

QUINOATABOULEH

CHICKPEASALAD

CHAPTER16

FRESHTOMATOSAUCE

FRESHBASILPESTO

FRESHCILANTROPESTO

DATEAPPLECHUTNEY

PERFECTPEANUTSAUCE

MAKESABOUT3CUPSGF

REDSTARSAUCE

CASHEWGRAVY

MAKES2CUPSGFNF

MISOGRAVY

BASICTOFUMARINADE

TEMPEHMARINADE

CHAPTER17

SOUPS

VEGETABLESTOCK

BEAUTIFULBORSCHT

1tbspoliveoil

BROCCOLICREEMSOUP

CANNELLINIKALESOUP

CREEMYCORNSOUP

SIMPLEDAL

GREENPEASOUP

LEEKANDPOTATOSOUP

MIGHTYMISOSOUP

PORTOBELLOSOUP

2tbspoliveoil

CHAPTER18

ENTREacuteES

GREENS

MUSHROOMQUINOAPILAF

MAPLEROASTEDROOTS

andcrushedgarlic

FETTUCCININO-FREDO

PESTOWHITEBEANBOWL

SESAMEKALESOBA

SesameKaleSoba

MAKES1CUP

LUSCIOUSLASAGNE

MAKES6SERVINGSNF

CHAPTER19

Crumble

BUTTAHCREEMICING

APPLEYESTSPICECAKE

SWEETALMONDCUPCAKES

MAKES8SERVINGSNF

APPLECRUMBLE

CHAPTER20

SWEETTREATS

FLAXMAPLECOOKIES

SHORTBREADCOOKIES

COWGRRRLCOOKIES

DATECOCONUTCOOKIES

Whisktogethertheflourbakingpowderandsodagroundgingerandsaltinalarge bowlAdd the syrupmolasses and oil and stir to combineWith cleanhands first squeeze in juice from the fresh ginger root before adding (thisprovidesmoregingeryflavor)MixjustuntilallflourhasbeenabsorbedPlacethesugarinasmallbowloronasaucerRollthedoughwithcleanhandsintowalnut-sizedballs(smallerballsareokaytoo justmakethemaconsistentsize)ndashthedoughcanbequitestickysolightlycoatingyourhandswithoilfirstcanhelpndashthenrolleachballaroundinsugarbeforeplacingonbakingsheetBakefor10ndash12minutesuntilcrustyontopbutstillsoftEatrsquoemwarmorallowtocoolcompletelyonarackbeforestoringinanairtightcontainer

MAKESABOUT 3DOZENLARGECOOKIES (OR 4DOZENSMALLCOOKIES)SFNF

CHEWYPEANUTBUTTAHCOOKIES

Anywhere you find them peanut butter cookies can be identified by theircrisscrosspatternontopBelieveitornot thisdecorativetraditionapparentlygoesbacktothe1930swhenaPillsburyrecipespecifiedforthebakertopressthe cookies using fork tinesDoes this particular peanut butter cookie-makingtradition exist because the dough is dense and needs to be pressed to cookevenlyoristhereanothersecretreasonImodifiedthisrecipefromanolderversionthatincludedsugarIhopeitstill

meetsyourexpectationsforthisclassiccookie

2cupsspeltflour1tspbakingsodafrac12tspseasalt1cuporganicnaturalpeanutbutter1cupmaplesyrup

13cupsunfloweroroliveoil1tsppurevanillaextract13cupchoppedorganicpeanuts(optionalmaynotbenecessaryifusingchunkypeanutbutter)frac12cupnondairychocolatechips(organicampfairtradeifpossible)(optional)

Preheatovento350degF(180degC)WhisktogethertheflourbakingsodaandsaltMixinthepeanutbuttersyrupoilandvanillajustuntilallflourisabsorbedFoldinthepeanutsandchocolatechipsDrop heaping tablespoonfuls of dough onto an unoiled cookie sheet spacingthemagood2-in(5-cm)apart(theytendtospreadoutmorethanmostcookies)andpressdowngentlyoneachonewithbackofaforkBake only for 12 minutes ndash even if they donrsquot look entirely done they willhardenastheycoolEatrsquoemwarmorallowtocoolcompletelyonarackbeforestoringinanairtightcontainer

RAWCAROBALMONDCOOKIES

Itrsquos nice to be able to make raw ldquocookiesrdquo without the need for adehydratorThis rich treat is an adapted version of a recipe from my baker-friendBrynIfyoursquorelookingforagoodbrandMaraNathamakesamazingrawalmondbutterandtahini

1frac14cupspitteddateswithjustenoughroom-temperaturefilteredwatertocover(aboutfrac34cup)frac12cupunsweetenedshreddedcoconut1frac12cupscarobpowder1frac12cupsrawnutorseedbutter(almondorcashewbutteramportahini)

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Get It Ripe: A Fresh Take on Vegan Cooking and Living

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