The How Not to Die Cookbook

CONTENTS

IntroductionTheDailyDozen

ONESIMPLEPREPARATIONS

TWOBREAKFAST

THREESNACKS,DIPSANDSPREADS

FOURSOUPSANDCHILLIES

FIVESALADSANDDRESSINGS

SIXBURGERS,WRAPSANDMORE

SEVENVERYVEGGIEMAINS

EIGHTBEANCUISINE

NINEGREATGRAINS

TENSIDES

ELEVENSWEETS

TWELVESIPS

SampleMenusfor14DaysKitchenTechniques

ShoppingandStockingtheCupboardsReferences

Index

INTRODUCTION

Iadmitit.Iamanutritionnerd.Ilovediggingthroughthescientificliteratureforthefunofit,forthesheerfascinationofhowourbodyworks,forallthepuzzlestobesolved.Inhighschool,Iusedtoskipclasstohangoutinthesciencelibraryatthelocaluniversity,spendingcountlesshourstryingtoreadthenewissuesofallthejournals.Ihardlyunderstoodanyofit,butIjustlovedthewholeconceptofscientificinquiry:usingexperimentalevidencetotestourtheoriesabouttheuniverse.Incollege,Ipursuedabiophysicsmajor.Iwasmostinterestedin

themysteriesoftheuniverseinsideeachofus.Asenthrallingasallofscienceandmathematicswas,Icametorealizethatournumberonecauseofdeathanddisabilitywasn’ttheHiggsboson–itwasourdiet.Mymother’sdeepinvolvementinthecivilrightsmovementinspiredmetodedicatemylifetomakingtheworldabetterplace,andmygrandmother’smiraculousrecoveryfromend-stageheartdisease,duetoachangeinherdiet,providedthedirection:Iwouldbecomeadoctorandspecializeinnutrition.Evenifitdidn’thelpasoul,though,Icouldhappilyspendseven

daysaweeklostinthedustystacksofsomemedicallibrarybasementtosatisfymyowncuriosity.Butwhatmostmotivatesmeeverymorningtojumpoutofbed(andontomytreadmilldesk!)areallthelivesI’mabletohelpchangeandsavewiththeinformationIuncover.Foryears,myworkhadtouchedmillionsthroughNutritionFacts.org,

http://NutritionFacts.org

butitwasn’tuntilHowNottoDiewaspublishedthatthedelugestarted.Myinbox,mailboxandvoicemailboxhavebeenfloodedwithprofoundexpressionsofgratitudefromreaderstellingmehowthescienceI’vesharedhashelpedthemandtheirfamiliesbecomehealthier.Theyaresuchagift.Evenbetteristoexperiencethatappreciationformyworkface-to-

faceandheart-to-heart.AsI’vetraveledaroundtheworldtosharethebook,I’vebeenwitnesstocountlessstoriesoftransformation.SomanypeoplelineuptotalkwithmeaftermylecturesthatsometimesitcanbeseveralhoursbeforeIcandashbacktotheairport.Thestoriesoftensharedwithmearenottheonesmostdoctorshear,

talesofpainandsickness.Thesearestoriesofregainedhealthandhappyendings.Whatcouldbemoresatisfying–forbothofus?Letmeshareoneofthesestorieswithyou.ImetChris,amiddle-agedman,afterapresentationIgavein

BostonatHarvard’sDana-FarberCancerInstitute,wherehewasemployed.Chrishadcometomytalkbecausealthoughhistype2diabetesdiagnosiswasabouttenyearsold,hewasn’twillingtosettleforalifetimeofmedicationandmonitoringashisdoctorcontendedwastobehisfate.Hisphysicianhadtoldhimhisdiabeteswasprobablyjusttheresult

ofbadgenesandChriswouldneedtotakepills,addingheshould‘watchhissugar’(whateverthatmeans).Chrisknewdiabeteswaslinkedtosuchcomplicationsasblindnessandamputations,andhisdoctordidn’tseemveryoptimisticabouttheprognosis,nordidheofferanyotherrecommendations.Tenyearsearlier,Chrislefthisdoctor’sofficefeelinghopelessand

helpless.Hefeltthathehadjustbeengivenadeathsentence.Butheneverstoppedtryingtoseekoutotheranswers,whichbroughthimtomylecture.AfterChrisrecountedhisexperience,Itoldhimthatdespitewhat

hisdoctormightthink,weactuallyhavetremendouspoweroverourhealthdestiny.Thevastmajorityofprematuredeathanddisabilityis

preventablewithaplant-baseddietandotherhealthylifestylechanges,andtype2diabetesisaperfectexampleofacorrectabledisease.ChristhenhandedmeacopyofHowNottoDietoautograph.AsI

alwaysdowhensigningbooks,Iincludedmypersonale-mailaddressandcellphonenumber,andencouragedhimtocontactmeiftherewasanythingIcoulddotohelphimorhisfamily.Abouttenmonthslater,Chrissentmethise-mail:

DearDoc,Youwon’tbelievethis.MydiabetesisGONE.Ibeatit,doc!HowNottoDiereallydidsavemylife!Guesswhatelse?Mywifehashadproblemswithherweightsinceshewasateenager.Wewentonaplant-baseddiettogether,andshehas,forthefirsttimeinyears,gottentoanormalweight!Wearebothsohappy,wefeelliketeenagersagain.(DidItellyouwewerehighschoolsweethearts?Thatwasaverylongtimeago,butitdoesn’tfeelsolongagoanymore!)AlsoIwanttomentionthatthisdietissavingussomeserious

cash!Iusedtospendover$70permonthonmydiabetesmedications,mysugarmeter,andteststripsupplies.Nowweareputtingthatmoneysavedonmedicineinto...guesswhat...aHappinessSavingsAccount!Wehavebothalwayswantedadog,andwhenIfinallybeat

diabetes,mywifesaid,‘Yourgettingyourhealthbackisthebestdayofmylife.Weshouldcelebrateit.’AndItoldherIwantedtogototheshelterandgetadog.Whenthestaffattheshelteraskedwhatkindofdogwewanted,Isaid,‘Anicedogwhoyoudon’tthinkanyoneelsewillwant.Thedogwhoeveryoneelsegaveupon.Second-chancedog,that’sMYdog,please.’Theshelterfolkstalkedforaminute,andthentheybroughtouta

bigblackdogwithherheaddownandhertailtuckedbetweenherlegs.Wetookonelookateachother.FoundouthernamewasJoy.

Strangenameforasaddog,right?Well,webondedfast,andnowJoy,mywife,andIwalktogethereverymorning.WecallitourJoyWalk!Joyisnowlivinguptohername,andIthinkshesavedmeasmuchasIsavedher.MostdaysIfindallthesenewhealthychoiceseasy,butwhenI

getsidetracked,IjustlookatmyJoyandrememberhowthingswere,andIremindmyselfthatwearenevergoingbackthere.Thankyoufortalkingtomeandforcaringaboutmeandmy

family.Youwillneverknowhowmuchitmeanstome.IhopeyoucantelleveryonewhatyoutoldmeaboutgenesNOTbeingourdestiny.Thereishopeand(atleastinmyhouse)thereisJoy!Thanks,Dr.Greger!

You’rewelcome,Chris!Noteveryoneissomagnanimous,though.Othersareangry.Why

didn’ttheirdoctortellthemabouthowlifesavingourdietarychoicescanbe?WhenIpresentdecades-oldstudiesshowinghoweasilysomeofourleadingkillerscanbereversed,theaudienceisleftthinking,‘Waitasecond.Doesthatmeanmybrotherdidn’thavetodie?!’Ortheirsisterormotherorbestfriend.Dr.DeanOrnishwaspublishingstudiesbackinthe1990sprovingheartdiseasecouldbereversed.1ThediabetesreversalstudyIpresentedattheeventChrisattendedwaspublishedin1979.Itshowedthatpeoplewhohadbeenlivingwithtype2diabetesforaslongastwentyyears,injectingupto32unitsofinsulinaday,couldgetoffalltheirinsulininasfewasthirteendays.2Letthatsinkinforamoment:Peoplewithdiabetesfortwentyyears

cangooffallinsulininlessthantwoweeks.Theyendureddiabetesfortwentyyearsbecausenoonehadtoldthemaboutaplant-baseddiet.Fordecades,theyhadbeenjustthirteendaysawayfrombeingfree....

*

Althoughittechnicallyisone,Idon’tthinkofthisasavegetariancookbook.Eatinghealthfullyisnotaboutvegetarianism,veganism,oranyother‘-ism’.Fromanutritionstandpoint,thereasonIdon’tlikethetermsvegetarianandveganisthattheyaredefinedbywhatyoudon’teat.ToooftenImeetveganswhoproudlytellmeabouttheiranimal-freediet...whichseemstobecomposedprimarilyofFrenchfries,fakemeatandnondairyicecream.Thatmenumaybevegan,butitisn’tparticularlyhealth-promoting.ThisiswhyIpreferthetermwhole-food,plant-basednutrition.The

bestavailablebalanceofevidencesuggeststhehealthiestdietisonethatminimizestheintakeofmeat,eggs,dairyandprocessedjunk,andmaximizestheintakeoffruits,vegetables,legumes(beans,splitpeas,chickpeasandlentils),wholegrains,nutsandseeds,mushrooms,andherbsandspices–basically,realfoodthatgrowsoutoftheground.Thoseareourhealthiestchoices.WhatdoImeanbywholefood?Imeanafoodthatisnotoverly

processed.Inotherwords,nothingbadhasbeenadded,andnothinggoodhasbeentakenaway.Aclassicexampleoffoodprocessingisthemillingofgrains,such

astransformingwholewheatintowhiteflouror‘polishing’brownriceintowhiterice.Whitericemayhaveacleanlook,butit’salsopracticallydevoidoftheessentialnutrientsfoundinbrownrice,suchasBvitamins.Beforefoodmanufacturersstartedrefortifyingwhitericewithvitamins,millionsofpeoplediedfromberiberi,avitaminB-deficiencydiseasethatresultedfromeatingnutritionallyemptywhiterice.Eventhoughrefinedgrainsarenowtypicallyfortifiedwithafewvitamins,theyarestilldeficientinallthemyriadphytonutrientsfoundinthewholegrain.Usingmydefinitionofnothingbadadded,nothinggoodtaken

away,Iconsiderpinheadoats,rolledoatsandeven(plain)instantoatmealrelativelyunprocessed,thoughthebestoptionwheneverpossibleiswhole,intactgrains.Byplant-based,Imeancenteringone’sdietonasmanywholeplant

foodsaspossible.ForHowNottoDie,Icreatedatraffic-lightsystemtoclassifytheGreenLightfoodspeopleshouldeatmoreof,theYellowLightfoodsweshouldeatlessof,andtheRedLightfoodsweshouldideallyavoidonadailybasis.Itmatterslittlewhathealthyfolkseatontheirbirthday,holidaysandspecialoccasions.It’stheday-to-daystuffthataddsup.AsKaiserPermanente’sguideThePlant-BasedDiet:AHealthierWaytoEatputsit:‘Ifyoufindyoucannotdoaplant-baseddiet100percentofthetime,thenaimfor80percent.Anymovementtowardmoreplantsandfeweranimalproducts[andprocessedfoods]canimproveyourhealth!’3I’vetriedtoensurealltherecipesinthisbookarecomposedonly

ofGreenLightingredients.Thisisnottosaythatallprocessedfoodsarebadforyou.Foodsarenotsomuchgoodorbadastheyarebetterorworse.Unprocessedfoodstendtobemorehealthfulthanprocessedones.Thinkofitthisway:addingalmondstoyouroatmealisbetterthanputtingalmondmilkonit,whereasalmondmilkwouldbebetterthanputtingdairymilkonit.

*

HowNottoDiewasinspiredbymyremarkablegrandmotherwhowastoldatjustsixty-fiveyearsoldthatherlifewasover.Herdoctorssentherhomeinawheelchairtodie.However,soonafterbeingdischargedfromthehospital,shewaswatchingtelevisionandsawa60MinutessegmentaboutNathanPritikin,whowasapioneerinreversingheartdiseasethrougheatingaplant-baseddiet.MygrandmotherflewtoPritikin’scenterinCaliforniatoseewhetherhisplanmighthelpher.Theywheeledherin,andshewalkedoutonherowntwofeet,healthy.Shewasabletolivethirty-oneadditionalyearsbeyondherdeathsentence–tocontinuetoenjoylifewithhersixgrandkids,includingme.Thisbookwasinspiredbyyou,myreadersandsupporters,who

haveaskedmesooftenaboutmyfavoriterecipes,specific

recommendationsonmealplanning,andthebestwaystogetasmanyoftheDailyDozenintoyourlifeaspossible.IhopeIcandoforyourfamilywhatPritikindidformine.

THEHOWNOTTODIEAPPROACH

ForthoseofyouwhohavenotyetreadorlistenedtoHowNottoDie,Iencourageyoutopickupacopyatyourlocalbookstoreorlibrary.Ihavenopersonalfinancialstakeinbooksales.AlltheproceedsIreceivefromsalesofanyofmybooks,DVDsandspeakingengagementsaredonatedtocharity.So,it’snotforpersonalgainthatIhopeyou’llcheckoutmylastbook.Itrulybelieveitcanhelpyouliveahealthierandhappierlife.WhatfollowshereisaverybriefsummaryofHowNottoDie’s

subjectmatter.ThisquicksynopsiswillhelpyouunderstandthereasonI’veincludedthesespecific(anddelicious)recipesinthiscompanioncookbook–theyallcontainthewholeplantfoodsthatmaybemosthelpfulinwardingoffdiseaseandrestoringhealth.

*

Inthelate1950s,forty-one-year-oldengineerNathanPritikinwasdiagnosedwithcoronaryheartdisease.Hisdoctorstoldhimtherewasnothinghecoulddobuttakelotsofnaps,avoidstairsandspendasmuchtimeaspossiblewithhisfamily.Butinsteadofwaitingfortheinevitable,Pritikintookmattersintohisownhandsanddevouredeverythinghecouldfindonhisdisease.Hisresearcheventuallyinspiredhimtoadoptaplant-baseddiet,andwithintwoyears,hischolesterolplummetedfromover300tobelow160.Ratherthandroppingdeadfromaheartattack,Pritikinwentontohelpcountlessothersreversetheirownheartdisease.Onewasmygrandmawho,asdetailedinPritikin’sbiography,becameoneofhismostfamoussuccessstories.4

Mygrandmother’smiraculousrecoveryiswhatinspiredmetogotomedicalschool.WhenIgotthere,however,Iwasshockedtofindoutthiswholebodyofevidenceonreversingchronicdiseasewithlifestylechanges–openinguparterieswithoutdrugsorsurgery–waslargelybeingignoredbymainstreammedicine.Ifeffectivelythecuretoourleadingcauseofdeathcouldgetlostdowntherabbitholeandignored,whatotherinformationmightbeburiedinthemedicalliterature?Imadeitmylife’smissiontofindout.That’swhatledmetostartNutritionFacts.organdthat’swhatledmetowriteHowNottoDie.Plant-basednutritionistheonlydietthat’severbeenprovento

reverseheartdiseaseinthemajorityofpatients.Ifthat’sallaplant-baseddietcoulddo–reverseournumberonekiller–thenshouldn’tthatbethedefaultdietuntilprovenotherwise?Evenmoreso,sinceitcanalsobeeffectiveintreating,arresting,andreversingsomeofourotherleadingkillersaswell.InHowNottoDie,Icovertheroledietmayplayinpreventingand

reversingeachofthefifteenleadingcausesofprematuredeath.Heretheyare,inorder,startingwiththemostcommoncondition,andtheonemygrandmawasabletoreversesosuccessfully.

CORONARYHEARTDISEASE.Ournumberonekillerlayswasteto375,000Americanseachyear.5But,astheChina-Cornell-OxfordProjectsuggested,itdoesn’thavetobethatway.LedbyProfessorEmeritusT.ColinCampbell,thisexhaustivestudyexaminedthedietaryhabitsandmortalityratesofseveralhundredthousandruralChineseandlaterbecamethebasisforDr.Campbell’sbest-sellingbookTheChinaStudy.Amazingly,CampbellandcolleaguesfoundthatmanyofourWesternepidemicsofchronicdisease,includingcoronaryheartdisease,wereabsentamongplant-basedChinesepopulations.6SimilarstudiesconductedearlyinthetwentiethcenturyinruralAfricafoundthesamething:plant-basedpopulationsappearedtosufferonehundredtimesfewerheartattackscomparedto


Americansofthesameage.7Autopsiesofaccidentaldeathvictimshaverevealedthatheart

diseasebeginsveryearlyinlife.8Infact,heartdiseasemayevenbegininthewombifyourmotherhadhighcholesterol.9In1953,astudyintheJournaloftheAmericanMedicalAssociationexaminedthreehundredfallenAmericansoldiersfromtheKoreanWar,withanaverageageoftwenty-two.Theresearchersfoundthat77percentofthesoldiersalreadyhadvisibleevidenceofcoronaryatherosclerosis,andsomeevenhadarteriesthatwereblockedoffby90percentormore.10Otherstudiesofaccidentaldeathvictimshaveshownthatfattystreaks–theprecursortoplaquebuildup–tendtoappearbyagetenamongthoseeatingthestandardAmericandiet.11Wecouldn’tbesureitwasthefood,though,untilitwasputtothe

test.Dr.DeanOrnishwasthefirsttoproveinarandomizedcontrolledtrialthataplant-baseddietandotherhealthylifestylechangescouldreverseheartdisease.12Dr.CaldwellEsselstynJr.followedupusingjustthedietarycomponent.In2014,hepublishedastudyinvolvingnearlytwohundredpatientswithsevereheartdisease–somelikemygrandmawhocouldn’tmakeittothemailboxwithoutbeingcrippledoverinpain.Attheonsetofthetrial,Dr.Esselstyntoldhispatientstoadoptawhole-food,plant-baseddiet.Aftermakingtheswitch,morethan99percentofhiscompliantpatientsavoidedfurthermajorcardiacevents.13

LUNGDISEASES.Lungcancer,chronicobstructivepulmonarydisease(COPD)andasthmacollectivelykill296,000Americanseveryyear.14Aplant-baseddietmaybeabletohelppreventallthree.Whilethebestwaytopreventlungcanceristoavoidsmoking,asinglestalkofbroccoliperdaycanboosttheactivityofdetoxifyingenzymesintheliver,helpingtopreventlung-cancer–causingDNAdamageatthecellularlevel.15Eachdailyservingoffruitisassociated

withmenhavinga24percentlowerriskofdyingfromCOPD–aconditionincludingemphysemathatmakesitdifficulttobreatheandgetsworseovertime.Finally,highvegetableconsumptionisassociatedwithjusthalftheoddsofchildrendevelopingasthma.17Asfarastreatingasthma,simplyaddingafewmoreservingsoffruitsandvegetablestoyourdiethasbeenshowninarandomizedcontrolledtrialtocutasthmaattacksinhalf.18

BRAINDISEASES.ThetwomostseriousbraindiseasesarestrokeandAlzheimer’s,whichcollectivelykill215,000Americanseachyear.19Bothhavetouchedmylife:mymom’sfatherdiedofastroke,andhermotherofAlzheimer’s.Withmoststrokes,bloodflowtothebrainiscutoff,deprivingitofoxygen.Theconsequenceswroughtbyastrokedependonwhichareaofthebrainwasdamaged.Peoplewhoexperienceabriefstrokemightonlyneedtocontendwitharmorlegweakness,whereasthosewhosufferamajorstrokecanbestruckwithparalysis,losetheabilitytospeak,or,asistoooftenthecase,die.Fortunately,aplant-baseddietmayreducetheoddsofastroke.

Increasingintakeoffiber(whichisfoundonlyinplants)byonly7gramsperday–that’saboutacupofraspberries–isassociatedwitha7percentriskreduction.20Inaddition,ameta-analysisintheJournaloftheAmericanCollegeofCardiologyfoundthatincreasingyourpotassiumintakeby1,640mg–acup(225g)ofcookedgreensorahalf-cup(35g)ofbeans–wasassociatedwitha21percentreductioninstrokerisk.21Alzheimer’s,ahorrendousdiseasethatdestroysourmemoryand

senseofself,canneitherbecurednortreatedeffectively.However,thereisanemergingconsensusthatthesamefoodsthatclogourarteriescanalsoclogourbrain.AseniorscientistattheCenterforAlzheimer’sResearchentitledareviewarticle‘Alzheimer’sDiseaseIsIncurablebutPreventable’.22AutopsieshaveshownrepeatedlythatAlzheimer’spatientstendtohavesignificantlymoreatherosclerotic

plaquebuildupandnarrowingofthearterieswithinthebrain.23NumerousstudieshaveshownthatAlzheimer’sisnotaprimarily

geneticdisease.Forexample,theAlzheimer’sratesamongJapanesemenlivingintheUnitedStatesaremuchhigherthanthoseofJapanesemenlivinginJapan.24ThesamegoesforAfricanAmericansinIndianapoliscomparedtoAfricansinNigeria.25TheproblemmaybethetypicalAmericandiet,whichcanchokethearterieswithinthebrain.Whereistheworld’slowestvalidatedrateofAlzheimer’s?RuralnorthernIndia,26wherepeopletraditionallyeataplant-baseddietcenteredongrainsandvegetables.27

DIGESTIVECANCERS.Everyyear,106,000Americansdiefromcancersthatmightwellhavebeenprevented.28Whilesomecancershaveasignificantgeneticcomponent,commondigestivecancersaremorelikelytheresultofpoordietarychoices.Ifyouweretoflattenoutyourintestines,theycouldcoverthousandsofsquarefeet.29Thismeansanextraordinaryamountofsurfaceareainteractswithyourfoodasittravelsthroughyourdigestivetract.Foodisoursinglegreatestexposuretotheoutsideenvironment.Colorectal(colonandrectal)cancerisoneofthemostcommonlydiagnosedcancersintheUnitedStates,butit’srelativelyrareinIndia.Comparatively,Americanmenhaveeleventimesmorecolorectalcancerdiagnosesandwomenhavetentimesmore.30Onepossiblereason?Spices,suchasturmeric,astapleofIndiancuisine,includingcurrypowder,appeartohaveavarietyofanticancerproperties.31Anotherpossibilityisthefoodinwhichtheturmeric-ladencurrypowderisused:Indiaisoneoftheworld’slargestproducersoffruitsandvegetables,andonlyabout7percentoftheadultpopulationeatsmeatonadailybasis.Whatmostofthispopulationdoeseatdailyarelegumes(beans,splitpeas,chickpeasandlentils)anddarkgreen,leafyvegetables,32whicharepackedwithanotherclassofcancer-fightingcompoundscalled

phytates.Pancreaticcancerisamongthemostlethalcancers,withonly6

percentofpatientssurvivingfiveyearsafterdiagnosis.33Thisiswhypreventionisparamount.TheNationalInstitutesofHealth–AARPstudy,whichfollowed525,000peopleagedfiftytoseventy-oneforyearsbeginningin1995,foundtheconsumptionoffatfromanimalsourceswassignificantlyassociatedwithpancreaticcancerrisk.Nosuchcorrelationwasfoundwithconsumingplantfats.34Likewise,theEuropeanProspectiveInvestigationintoCancerandNutrition(EPIC)study,whichfollowed477,000peopleforadecadebeginningin1992,founda72percentincreasedriskofpancreaticcancerforevery50gramsofpoultry(aboutaquarterofachickenbreast)consumeddaily.35

INFECTIONS.Witheachbreath,wetakeinthousandsofbacteria.Witheachbiteoffoodcomesmillionsmore.Mostmicrobesareharmless,butsomecauseseriousinfections,suchasinfluenzaandpneumonia,whichalonekillfifty-seventhousandAmericanseachyear.36Aplant-baseddietmaybeabletoboostyourimmunitytokeepyousafer.Ina2012studypublishedintheAmericanJournalofClinicalNutrition,elderlyvolunteerswhowererandomizedtoeatfiveormoreservingsoffruitandvegetablesdailyhadan82percentgreaterprotectiveantibodyresponsetoapneumoniavaccinecomparedtothosewhoatetwoorfewerservingsaday.37Inotherwords,youcanbolsteryourimmunesystemfunctionjustbyeatingmoreproduce.Broccoliandothercruciferousvegetableshavebeenshowntoboosttheeffectivenessofintraepitheliallymphocytes,aspecialtypeofwhitebloodcellthatisthefirstlineofgutdefenseagainstpathogens.38Blueberries,meanwhile,havebeenshowntoalmostdoubleourlevelsofnaturalkillercells,whicharevitalmembersoftheimmunesystem’srapidresponseteamagainstvirusesandcancercells.39

TYPE2DIABETES.MorethantwentymillionAmericansarecurrentlydiagnosedwithdiabetes,the‘BlackDeathofthetwenty-firstcentury’–atriplingofcasessince1990.40Diabetescurrentlycausesabout50,000casesofkidneyfailure,75,000lowerextremityamputations,650,000casesofvisionloss,andabout75,000deathseveryyearintheUnitedStates.41Type2diabetesiscausedbyourbody’sresistancetotheeffectsofinsulin,avitalhormonethatshuttlesglucose(bloodsugar)intoourcells,therebypreventingdangerouslevelsfromaccumulatingintheblood.Thisinsulinresistanceisprimarilycausedbyafattybuildupinsideourmusclecells.42Thisfatcancomefromexcessfatinourdietorfromexcessfatonourbody.Upto90percentofpeoplewhodevelopdiabetesareoverweight.43Aplant-baseddietcanhelpkeepoffthepounds.Thereappearsto

beastep-wisedropinobesityratesasonemovesfromnonvegetariandietstoflexitarian(part-timevegetarian)dietstopescatarian(fish-eatingvegetarian)tovegetariantovegan.Thoseeatingstrictlyplant-basedweretheonlydietarygroupthatwasonaverageatanidealweight,withanaveragebodymassindex(BMI)of23.6.(ABMIover25isconsideredoverweight.)Nonvegetarianstoppedthechartsatanunhealthy28.8.44Ifyouaretryingtoloseweight,includingplant-basedfoodsinyourdietcouldhelpyou:simplyaddingbeanstodietswasfoundtobeaseffectiveatslimmingwaistlinesandimprovingbloodsugarmarkersascalorie-cuttingportioncontrol.45BasedonastudyoftensofthousandsofadultsintheUnitedStates

andCanada,peoplewhocutoutallanimalproducts,includingfish,dairyandeggs,appeartohavea78percentreducedriskofdiabetes.46Ifyoualreadyhavediabetes,aplant-baseddietmayevenreverseit.Evenwithoutweightloss,aplant-baseddietcanenablethosewhohavehadtype2diabetesfordecadesgetoffalltheirinsulininjectionsinasfewastwoweeks.47That’swhyifyou’reonmedicationstolowerbloodsugarorbloodpressure,it’scriticalthatyoumakethese

healthychangesunderclosemedicalsupervision,soyoucanberapidlyweanedoffthesedrugsifnecessary.Otherwisethedietcanworksowellthatyourbloodsugarsorbloodpressurecandroptoolow.Onceyourbodyhasachancetostarthealingitself,youcanfindyourselfovermedicatedveryquickly.

HIGHBLOODPRESSURE.Alsoknownashypertension,highbloodpressureisthenumberoneriskfactorfordeathanddisabilityworldwide,48layingwastetoninemillionpeopleeachyearglobally49

andsixty-fivethousandintheUnitedStates.50Increasedbloodpressureputsstrainonyourheart,candamagethesensitivebloodvesselsinyoureyesandkidneys,andcausebleedinginthebrain.Manydoctorsareundertheimpressionthatincreasedbloodpressureisanaturalconsequenceofaging,justlikegettinggrayhairandwrinkles–afterall,65percentofAmericansoveragesixtycanexpecttobediagnosedwithhypertension.51Butwe’veknownfornearlyacenturythatbloodpressurecanremainstablethroughoutlifeoractuallydecreaseafteragesixty.52Onaverage,highbloodpressuremedicationsreducetheriskof

heartattackby15percentandtheriskofstrokebyabout25percent.53Butinarandomized,controlledtrial,threeportionsofwholegrainsadaywereabletohelppeopleachievethissamebenefitwithoutmedication.54Acupofhibiscusherbalteawitheachmealcanlowersystolicbloodpressureby6pointscomparedtoacontrolgroup.55Adouble-blind,placebo-controlled,randomizedtrialfoundpeoplewithhypertensionwhoconsumedafewspoonfulsofflaxseedseverydayforsixmonthsloweredtheirbloodpressureonaveragefrom158/82to143/75.Thatcouldbeexpectedtoresultin46percentfewerstrokesand29percentlessheartdiseaseovertime.56

LIVERDISEASE.Manypeopleassumethatliverdisease,whichkillssixtythousandAmericanseachyear,57istheresultofheavyalcohol

consumptionorintravenousdruguse.Butnonalcoholicfattyliverdisease(NAFLD)hasquietlybecomethemostcommoncauseofchronicliverdiseaseintheUnitedStates,afflictinganestimatedseventymillionpeople58andnearly100percentofthosewhoareseverelyobese.59Aswithalcoholicfattyliver,NAFLDbeginswiththebuildupoffatontheliver.Inrarecases,thiscancauseinflammationandleadtofatalscarringoftheliver,calledcirrhosis.60Drinkingjustonecanofsodaperdayappearstoraisetheoddsoffattyliverdiseaseby45percent.61PeoplewhoeatthemeatequivalentoffourteenchickennuggetsdailyhavenearlytripletherateofNAFLDcomparedtopeoplewhoeatsevennuggets’worthorless.62Oneplant-basedwaytofightliverinflammation:Eatingoatmealwasfoundinadouble-blind,randomized,placebo-controlledtrialtobeabletosignificantlyimproveliverfunctionamongoverweightmenandwomen–andhelpthemloseweightaswell.63

BLOODCANCERS.Leukemia,lymphomaandmultiplemyelomaaresometimesreferredtoasliquidtumorsbecausethecancercellsoftencirculatethroughoutthebodyratherthangetconcentratedinasolidmass.Everyyearthesecancerskillfifty-sixthousandAmericans.64Oneofthelargeststudiesondietandcancerfoundthatpeoplewhoconsumeamoreplant-baseddietarelesslikelytodevelopallformsofcancercombined,withthegreatestapparentprotectionagainstbloodcancers.65TheIowaWomen’sHealthStudy,whichhasfollowedmorethanthirty-fivethousandwomenfordecades,showedthathigherbroccoliorothercruciferousvegetableintakewasassociatedwithalowerriskofnon-Hodgkin’slymphoma.66ThisisconsistentwithastudyattheMayoClinicthatfoundpeoplewhoateaboutthreeormoreservingsofgreen,leafyvegetablesperweekappearedtohaveonlyabouthalftheoddsofgettinglymphomacomparedwiththosewhoatelessthanoneservingaweek.67Thisprotectionmaybedueto

thehighantioxidantcontentofplantfoods.It’simportanttonotethatthisbenefitisnotfoundforantioxidantsupplements.

KIDNEYDISEASE.Yourkidneysfilter150quartsofbloodeverytwenty-fourhourstoproducethe1to2quartsofurineyoupeeouteachday.Ifthekidneysaren’tfunctioningcorrectly,metabolicwasteproductscanaccumulateinthebloodandeventuallyleadtodangerousproblems,includingweakness,shortnessofbreath,confusion,andabnormalheartrhythms.Eventuallytheycanfailaltogether,resultingindeathunlessregulardialysisisperformed–afatethatbefallsnearlyforty-seventhousandAmericanseachyear.68Arecentnationalsurveyfoundthatonly41percentofAmericans

testedhadnormalkidneyfunction.69Mostpeoplewithkidneydiseasemaynotevenknowtheyaresufferingfromit.70ResearchersatHarvardUniversityfollowedthedietandkidneyfunctionofthousandsofhealthywomenformorethanadecade.Theyconcludedthatthreespecificdietarycomponentsareassociatedwithdecliningkidneyfunction:animalprotein,animalfat,andcholesterol.71Eachisfoundonlyinoneplace:animalproducts.Animalproteintriggersaninflammatoryreactioninthekidneys.72

Withinhoursofyourconsumingmeat,yourkidneysrevupintohyperfiltrationmode.73(Hyperfiltrationmeansthatyourkidneysstarttoworkovertimeasincreasingpressurebuildsupwithinthem.)Alifetimeofovereatinganimalproteinmaytakeitstollonyourkidneys,causingthemtobelessandlessefficientasyouage.Butyourkidneyscanhandlethesameamountofplantproteinwithoutaproblem.74Plantproteinmayevenhelppreservefunctioninailingkidneys.75

BREASTCANCER.KillingfortythousandAmericanwomeneachyear,76breastcancerisamongthemostfeareddiagnosesawomancanreceive–andwhatweeatmatters.TheLongIslandBreastCancer

StudyProjectfoundthatpostmenopausalwomeneatingmoregrilled,barbecued,orsmokedmeatsovertheirlifetimewereassociatedwithasmuchas47percenthigheroddsofbreastcancer.77Inthelargeststudyoncholesterolandcancertodate–withmorethanamillionparticipants–a17percentincreasedbreastcancerriskwasfoundinpremenopausalwomenwhohadtotalcholesterollevelsover240comparedwithwomenwhosecholesterolwasunder160.78Thismeansthatthesameplant-baseddietthathelpslowerawoman’sriskofheartdiseasemayalsohelplowerherriskofbreastcancer.TheBlackWomen’sHealthStudy,whichfollowedfiftythousandAfricanAmericanwomenbeginningin1995,foundthatwomenwhoatetwoormoreservingsofvegetablesadayhadasignificantlydecreasedriskofakindofbreastcancerthat’shardtotreat:estrogen-receptor-negativeandprogesterone-receptor-negative.79Inpremenopausalwomen,ahigh-fiberdietwasassociatedwithanextraordinary85percentloweroddsofthattypeofestrogen-receptor-negativebreasttumors.80

SUICIDALDEPRESSION.Forty-onethousandAmericanstaketheirlifeeveryyear,81anddepressionisaleadingcause.82Whileanyoneexperiencingsuicidalthoughtsshouldseekprofessionalhelp,lifestyleinterventionscanhelphealthemindaswellasthebody.Onewaytofightthebluesmaybewithgreens:higherconsumptionofvegetablesmaycuttheoddsofdevelopingdepressionbyasmuchas62percent.83Ingeneral,eatinglotsoffruitsandveggiesmaypresent‘anon-invasive,natural,andinexpensivetherapeuticmeanstosupportahealthybrain’.84Additionally,thespicesaffronwasfoundtobeaseffectiveattreatingmildtomoderatedepressionastheantidepressantdrugProzac85–andittastesalotbetter.

PROSTATECANCER.Prostatecancerismuchmorecommonthanmostpeoplethink:autopsystudieshaveshownthatabouthalfofmen

overtheageofeightysufferfromit.86Mostdieofotherdiseasesfirst,butprostatecancerstillkillstwenty-eightthousandmeneveryyear.87Recentstudieshaverevealedalinkbetweendietandprostatecancer.Populationstudieshavesuggestedtheprevalenceofprostatecancerincreasesasanimalconsumptionincreases.Forexample,thedeathrateofprostatecancerinJapanhasincreasedtwenty-five-foldsinceWorldWarII,andthisdramaticspikecoincideswithatwenty-foldincreaseindairyconsumption,aseven-foldincreaseineggconsumptionandanine-foldincreaseinmeatconsumption.88Dairyconsumptionhasbeenconsistentlyassociatedwithrisk:a2015meta-analysisandreviewfoundthathighintakesofdairyproducts–milkandcheese(includinglow-andnon-fatvarieties)butnotnondairysourcesofcalcium–appeartoincreasetotalprostatecancerrisk.89Ifyouhaveearly-stageprostatecancer,youmaybeabletoreverse

itsprogressionwithaplant-baseddiet.Afterconqueringournumber-onekiller,heartdisease,Dr.DeanOrnishmovedontokillernumbertwo,cancer.Prostatecancerpatientswererandomizedintotwogroups:acontrolgroupthatwasn’tgivenanydietorlifestyleadvicebeyondwhatevertheirpersonaldoctorstoldthemtodo,andahealthy-livinggroupprescribedaplant-baseddietcenteredonfruits,vegetables,wholegrainsandbeans,alongwithotherhealthylifestylebehaviors.Afterayear,thecontrolgroup’sbloodPSA–amarkerofprostatecancergrowthinsidethebody–tendedtoincrease,buttheplant-basedgroup’sPSAlevelstendedtogodown,90whichsuggeststheirprostatetumorsactuallyshrank.Nosurgery,nochemotherapy,noradiation–justeatingandlivinghealthily.

PARKINSON’SDISEASE.AdiseaseofprizefightersandNFLlinebackerswhosustainrepeatedheadtrauma,Parkinson’sdisease,whichkillstwenty-fivethousandAmericanseveryyear,91mayalsobeduetobraindamagecausedbyexposuretopollutantsandtoxicheavymetalsthatbuildupinthefoodsupply.Poultryandtunahave

beenfoundtobetheleadingfoodsourcesofarsenic;dairy,thenumberonesourceoflead;andseafood,includingtuna,thenumberonesourceofmercury.92Ananalysisofmorethantwelvethousandfoodandfeedsamplesacrosstwentycountriesfoundthatthehighestcontaminationofthetoxicchemicalpolychlorinatedbiphenyl(PCB)wasfoundinfishandfishoil,followedbyeggs,dairyandthenothermeats.Thelowestcontaminationwasfoundatthebottomofthefoodchain,inplants.93Thosewhoeataplant-baseddiethavebeenfoundtohavesignificantlylowerbloodlevelsofaPCBimplicatedinincreasingtheriskofdevelopingParkinson’sdisease.94

Waitaminute,Doc,someofyoueagle-eyedreadersmightbethinking.That’sonlyfourteen.Indeed!Thefifteenthkillerisactuallythethird-leadingcauseofdeath,responsiblefor225,000deathsannually.95Oh,andit’snotadisease.It’sdoctors.That’sright.Medicalcareisthethird-leadingcauseofdeath.

Whetherit’sdeathcausedbyahospitalinfection,96unnecessarysurgery,receivingthewrongmedication,oranadversesideeffectfromtherightmedication,97thesadrealityisthatyoucanheadintoaroutineprocedureandneverreturnhome.Whilehospitalsarestrivingtoreducemedicalerrorandthespreadofinfections,theyremaindangerousplaces.98DidyouknowthatgettingaroutinechestCTscanisestimatedtoinflictthesamecancerriskassmokingsevenhundredcigarettes?99Orthat1middle-agedwomaninevery270maydevelopcancerafterasingleCTangiogram?100Orthatwhenitcomestocholesterol,bloodpressure,andblood-thinningdrugs,thechanceofevenhigh-riskpatientsbenefitingfromthemistypicallylessthan5percentoveraperiodoffiveyears?101Doctorsandpatientsalikewildlyoverestimatethepowerofpillsandprocedurestowardoffdeathanddisability.

Tome,thetruetragedyisallthelostopportunitiestoaddresstherootcausesofchronicdisease.Ourmodernmedicalsystemisgreatatfixingbrokenbonesandcuringinfections,butitfailswoefullyatpreventingandreversingthemostcommoncausesofdeath.Untilthesystemchanges,wehavetotakepersonalresponsibilityforourownhealthandourfamily’s.Wecan’twaituntilsocietycatchesuptothescience,becauseit’samatteroflifeanddeath.IwroteHowNottoDietohelpyouunderstandtherolefoodscanplayinpreventing,arresting,orreversingthefifteenleadingcausesofdeath.Iwrotethisbooktohelpyouactuallydoit,rightinyourownkitchen.

THEDAILYDOZEN

ManyhavetoldmeHowNottoDieistheirnutrition‘bible’.

I’vebeenhonoredtohearfromcountlesslaypeoplewho’vesharedtheirenthusiasmforHowNottoDie,andhighschoolstudentstograduatestudents–evenprofessors–havetoldmethey’veuseditastheirgo-tosourceforpapersandlectures.Yes,Icitethousandsofpeer-reviewedpapersfromthescientificliterature,butIdidn’twanttojustwriteareferencebook.Ialsowantedtocreateapracticalguideontranslatingthismountainofevidenceintoeasy-to-make,day-to-daydecisions,andthat’showIshapedthesecondhalfofthebook.IcentermyrecommendationsaroundaDailyDozenchecklistofallthethingsItrytofitintomydailyroutineandencourageyouto,aswell.And,yes:There’sanappforthat.‘Dr.Greger’sDailyDozen’is

availableasafreeappforAndroidandiPhone.Theappspecifiesservingsizesandcanhelpyoukeeptrackofhowyou’redoing.Formyfamily,theDailyDozenchecklisthasbeenauseful

remindertotrytomakeeachmealashealthfulaspossible.Iwassoheartenedtofindoutthatothersfoundithelpful,too.I’vegottenliterallythousandsofemailsfrompeoplewhoexcitedlytellmehowmanycheckmarksthey’reuptothatday.‘IeatmorecruciferousvegetablesthanIeverthoughtpossible,’one

womantoldme,‘andIneverevenknewthewordcruciferousbefore!’Otherpeoplesaythatgroundflaxseedsarenowsuchabasicpartof

theirlifethattheypackacontainerfulwhentheytravel.Otherstellmethey’dnevercookedwithspicesuntiltheyreadthebook,butnowthattheydo,theynotonlyreapthehealthbenefitsofturmeric,oreganoandtherest,butalsofindthattheirmealstastebetterthanever.Lotsofpeoplehavemadeitintoagame.TogetinalltheservingsI

recommend,youhavetotickoff24checkboxesaday.PeoplekeptaskingformealplansandrecipestohelpthemnailtheDailyDozeneveryday.Ilovehearingaboutallthecreativewaysreadershavetoldmetheyaretryingtoincorporatethingslikebeansandgreensintobreakfast,butmanywereleftwonderinghowtoshopfor,prepareandservethem.Whattheywanted,theysaid,wasacookbook.So,hereitis:TheHowNottoDieCookbook.Itspurposeistogive

yourecipesformealsthataredelicious,nutritious,and,ofcourse,helpyouincludealloftheDailyDozeninyourlifeasoftenaspossible.CenteringyourdietontheDailyDozenshouldmakeiteasierto

stayhealthy.Remember,eatingisazero-sumgame.Whenyoudecidetoeatonefood,itmeansyouarechoosingnottoeatanotherfood.Afterall,there’sonlysomuchyoucanconsumeinoneday.So,whateveryouchoosehasanopportunitycost.Thatmeanseverytimeyouputsomethinginyourmouth,it’salost

opportunitytoinvestinsomethinghealthier.Thinkofitthisway:Ifyouhad£2,000inthebanktospendonfood,howwouldyouwanttouseit?WouldyoulavishitonwonderfulmealsthatletyoucheckoffmostoftheitemsontheDailyDozenlist?Orwouldyouwasteitonbucketsoffriedchickenandbagsofcrisps?I’dliketothinkthatifyou’vepickedupthisbook,you’dchoosetheformer.Inreality,youonlyhaveabout2,000caloriesto‘spend’eachday,andeachfoodchoicedetermineswhetheryouarespendingthemonsomethingthatenrichesyourhealth,orbankruptsit.Therecipesinthisbookwillgiveyoutheopportunitytoprepare

mealsthatprovideyouwiththemostnutritionalbangforyourcaloricbuck.FromMango-Avocado-KaleSaladwithGinger-SesameOrange

DressingtoBlackBeanSoupwithQuinoa&KaletoStuffedPortobelloswithHerbedMushroomGravy,youwillfindrecipesthatmakeyourmouthwaterandkeepyourbodyhealthy.

NOTE:TheDailyDozenrepresentsthetwelvethingsItrytomakepartofmyday,everyday.Thismeansanythingfromfiveservingsofahealthybeveragetoatleastoneservingeachofberries,flaxseeds,nutsandseeds,andherbsandspices.YouwillseealistattheendofeachrecipetellingyouwhichoftheDailyDozeneachrecipeincludes.

Dr.Greger’sDailyDozen

BEANS

BERRIES

OTHERFRUITS

CRUCIFEROUSVEGETABLES

GREENS

OTHERVEGETABLES

FLAXSEEDS(ORLINSEEDS)

FLAXSEEDS(ORLINSEEDS)

NUTSANDSEEDS

HERBSANDSPICES

WHOLEGRAINS

BEVERAGES

EXERCISE

HereistheDailyDozenandthenumberofservingsIrecommendforeachone.Foryears,Ihadthislistonalittledry-eraseboardonourrefrigerator.Feelfreetocutthisoneout(ormakeyourowncopy)anddothesame.It’salsousefultotakewithyouwhenyougoshoppingtoguideyouthroughyourhealthiestchoices.Andremember,it’sjustaboutdoingyourbest.Therearetimes,especiallywhenIamtraveling,thatIonlyhitaquarterofmygoals.Whenthathappens,Ijusttrytomakeupforitthenextday.Thesamegoesforyou:ifonedayyouonlygetafewofthesefoodsintoyourdiet,thenextday,doyourbesttogetmore!

ALMONDMILKMAKES:ABOUT2CUPS/500ML•DIFFICULTY:easy

Here’safastandeasywaytomakeawhole-foodalmondmilk.FortasteandconvenienceIpersonallypreferunsweetenedsoyamilk.(IliketheflavorofWholeFoodsMarket’sstorebrandthebest.)ButIwantedtoembracethechallengeofcreatingrecipescontainingonlyGreenLightingredients.Thisdoesn’tofferthecalcium,vitaminDandB12fortificationofcommercialalmondmilks,butitavoidstheaddedsaltandthickenersofquestionablesafety,suchascarrageenan.Choosealmondbuttermadefromrawratherthanroastedortoastedalmondstodecreaseexposuretoadvancedglycationendproducts.(Seehere.)

2tablespoonssmoothrawalmondbutter2cups/500mlwater

Combinethealmondbutterandwaterinahigh-speedblenderandblenduntilsmooth.Transferthemilktoaglassbottleorjarwithatight-fittinglidandchilluntilreadytoserve.Shakewellbeforeusing.

TIME-SAVINGCOOKINGTIPS

•Ifusingdriedbeans,cooktheminlargebatchesandthenportionandfreezethem.IusedtousetinnedbeansuntilIdiscoveredhoweasyitistopreparedriedbeansfromscratch,usinganelectricpressurecooker.

•Insteadofmakingoneortwoservingsatatime,cookalargepotofastaplegrainoragrainwithaquick-cookinglegume,suchaslentils,mixedin.Then,simplyportionandfreezeuntilyouwanttothaw,heatandenjoy.

•Preparedoublebatchesofrecipesforlong-cookingdishes,suchasstews,soupsorchillies.You’llnotonlysavetime–you’llgetmoreenhancedflavorwhenyoureheat.They’reevenbetterwhenservedlaterintheweekorafterbeingfrozenforatime.

•Makeseasoningblends,saucesordressingsaheadoftimetohaveonhand.

•Doubleuponprep,suchaschoppingonions,whenmakingmorethanonerecipe,soyouhaveenoughforboth.Whenyouonlyneedhalfanonion,chopthewholeonionandrefrigeratetheunusedportioninasealedcontainer.

TRAFFICLIGHTSYSTEM

InHowNottoDie,IexplainwhatIcallDiningbyTrafficLight.Thisisasystemthatisaseasytofollowasobeyingatrafficlight.Greenisforgo.GreenLightfoods,whichareunprocessedplantfoods,shouldmakeupthebulkofourdiet.Yellowisforcaution.YellowLightfoodsincludeprocessedplantfoodsandunprocessedanimalfoods.Redisforstop,asinstopandthinkbeforeyouputitinyourmouth.RedLightfoodsaretheultraprocessedplantfoodsand

processedanimalfoods.Themoregreenlightsyouhit,thefasteryou’llgettoyourhealthdestination!

DATESYRUPMAKES:ABOUT1½CUPS/370ML•DIFFICULTY:easy

GreenLightsweetenersarealittlehardtocomeby.Datesugar,whichissimplydried,pulverizeddates,canbeusedasawhole-food,granulatedsugar,andblackstrapmolassesisagoodchoiceforahealthyliquidsweetener,butithasastrong,sometimesoverpoweringflavor.We’vecomeupwithourownDIYdatesyrupwehopeyou’llloveasmuchaswedo.

1cup/175gpitteddates1cup/250mlboilingwater1teaspoonblendedpeeledlemon(seesidebar)

Combinethedatesandhotwaterinaheatproofbowlandsetasidefor1hourtosoftenthedates.Transferthedatesandwatertoahigh-speedblender.Addthelemonandblenduntilsmooth.Transfertoaglassjarorotherairtightcontainerwithatight-fittinglid.Storethesyrupintherefrigeratorforupto2to3weeks.

USINGBLENDEDWHOLELEMONSANDLIMES

Insteadofcookingwithlemonorlimejuice,usetheblendedwholefruittogetmorenutritionalbenefit.Whenyouusejustthejuice,youloseoutonthefiberandallthenutritionthatwasattachedtoit.Here’sagreattime-saverwhencookingwithblendedlemonor

lime.Peelandblendawholelemonandthenfreezeitin1-teaspoonportions–asmallsiliconeicecubetrayisidealforthis.Then,grab

acubefromthefreezerwheneveryouneedit!

SAVORYSPICEBLENDMAKES:ABOUT½CUP/125G•DIFFICULTY:easy

Ialwayshavethisseasoningblendonhandtoaddflavortodishesinplaceofsalt.

2tablespoonsnutritionalyeast*(oryeastflakes)1tablespoononionpowder1tablespoondriedparsley1tablespoondriedbasil2teaspoonsdriedthyme2teaspoonsgarlicpowder2teaspoonsmustardpowder2teaspoonspaprika½teaspoongroundturmeric½teaspoonceleryseeds

Combinealltheingredientsinaspicegrinderorblendertomixwellandpulverizethedriedherbsandspices.Transfertheblendtoashakerbottleorjarwithatight-fittinglid.Storeinacool,dryplace.

NUTTYPARM

MAKES:ABOUT1½CUPS/150G•DIFFICULTY:easy

Foracheesyflavor,sprinklethisonpasta,graindishes,saladsandsnackslikepopcornorkalechips.

½cup/135galmonds½cup/135gBrazilnuts½cup/75gnutritionalyeast*(oryeastflakes)2teaspoonsSavorySpiceBlend(seeleft)

Combinealltheingredientsinafoodprocessorandprocessuntilthenutsarefinelyground.Transfertoacoveredcontainerorshakerandkeeprefrigerated.

VARIATION:SubstitutedifferentnutsforthealmondsorBrazilnuts.

UMAMISAUCEMAKES:ABOUT1¼CUPS/280G•DIFFICULTY:easy

Usethissauceinsautésorstir-friestoboostflavorwithoutaddingallthesodiumofsoysauce.Umamiisoneofthefivebasictastes,eventhoughmanypeopleareonlylearningaboutitnow.ThiswordwascreatedbyaJapanesechemistnamedKikunaeIkedafromumai,whichmeans‘delicious’,andmi,whichmeans‘taste’.Theperfectname,asitisadelicioustaste!

1cup/250mlVegetableBroth(here)1teaspoonmincedgarlic1teaspoongratedfreshginger1tablespoonblackstrapmolasses1½teaspoonsDateSyrup(here)ordatesugar½teaspoonjarredtomatopurée½teaspoongroundblackpepper1½teaspoonswhitemisopasteblendedwith2tablespoonswater2teaspoonsblendedpeeledlemon(seehere)1tablespoonricevinegar*

Heatthebrothinasmallsaucepanovermediumheat.Addthegarlicandgingerandsimmerfor3minutes.Stirinthemolasses,DateSyrup,tomatopuréeandblackpepperandbringjusttoaboil.Reducetheheattolowandsimmerfor1minute.Removefromtheheat,andthenstirinthemisomixture,blendedlemonandricevinegar.Tasteandadjusttheseasonings,ifneeded.Allowthesaucetocoolbeforetransferringtoajarorbottlewithatight-fittinglidorpouringthe

sauceintoanicecubetrayandfreezingintoindividualportions.

ROASTEDGARLICMAKES:ABOUT3TABLESPOONS(PERHEADOFGARLIC)•

DIFFICULTY:easy

Easytoprepare,roastedgarlicaddsincredibleburstsofflavortorecipesandmakesagreatspreadontoastorsandwiches.

1wholeheadgarlic,ormore

Preheattheovento400°F/200°C/gasmark6.Useasharpknifetocutabout⅓inch/8mmoffthetopofawholegarlicheadtoexposethetopsofthegarliccloves.Wrapthegarlicheadinbakingparchmentorplaceinasmallcoveredbakingdish,cutsideup,andplaceintheoven.Ifroastingmorethanoneheadofgarlic,arrangethem,cutsideup,inacoveredbakingdish,orplaceeachheadinaseparatewellofamuffinpanandcoverwithaninvertedbakingsheet.Bakefor35to45minutes,oruntilthegarlicclovesaresoftandgoldenbrown.Removefromtheovenanduncovertoletthegarliccool.Whenthegarliciscooltothetouch,gentlysqueezeeachcloveindividuallyoverasmallbowl,allowingthesoft,roastedgarlictoslipoutofthepaperyskin.(Ifitisnotverysoftandgoldenbrown,itneedstobecoveredorrewrappedintheparchmentandbakedafewminuteslonger.)Enjoytheroastedgarlicimmediatelyorstoreitintherefrigeratorinajarorothercontainerwithatight-fittinglid.

GARLIC

AccordingtoresearchdoneatCornellUniversity,garlicisthenumberonefoodtosuppressthegrowthofbraincancer,lungcancer,pancreaticcancer,prostatecancer,andstomachcancercellsinvitro.102

VEGETABLEBROTH

MAKES:ABOUT6CUPS/1.4LITERS•DIFFICULTY:easy

Usethisinanyoftherecipescallingforsalt-freevegetablebroth.

1mediumonion,coarselychopped1carrot,cutinto1-inch/2.5cmpieces2celerystalks,coarselychopped3garliccloves,crushed2driedmushrooms⅓cup/10gcoarselychoppedfreshparsley½teaspoongroundblackpepper2tablespoonswhitemisopasteSavorySpiceBlend(here)

Inalargepan,heat1cup/250mlofwaterovermediumheat.Addtheonion,carrot,celeryandgarlicandcookfor5minutes.Stirinthemushrooms,parsleyandblackpepper.Add7cups/1.6litersofwaterandbringtoaboil.Reducetheheattolowandsimmerfor1½hours.Letcoolslightlyandthentransfertoahigh-speedblenderandblenduntilsmooth.Returntheblendedbrothbacktothepan.Ladleabout⅓cup/80mlofthebrothintoasmallbowlorcup.Addthemisopasteandstirwellbeforeincorporatingintothebroth.AddtheSavorySpiceBlendtotaste.Letthebrothcooltoroomtemperature;thendivideamongcontainerswithtight-sealinglidsandstoreintherefrigeratororfreezer.Properlystored,thebrothwillkeepforupto5daysintherefrigeratororupto3monthsinthefreezer.

NOTE:Ifyoudon’thavetimetomakeyourownbroth,youcanbuysalt-freevegetablebrothorsalt-freevegetablebouilloncubes,availableinnaturalfoodstoresoronline.

RANCHDRESSINGMAKES:ABOUT1½CUPS/340G•DIFFICULTY:easy

Creamyandflavorful,thisdressingisn’tjustforsalads.ServeitasadippingsaucefortheBuffaloCauliflower(here),crudités,oranythingelseyouwanttokickupanotch.

½cup/75grawcashews,soakedfor3hoursanddrained2clovesRoastedGarlic(here)½cup/120mlAlmondMilk(here)2tablespoonsricevinegar2teaspoonsblendedpeeledlemon(seehere)1tablespoonchoppedredonion2teaspoonsSavorySpiceBlend(here)1teaspoonwhitemisopaste¾teaspoondatesugar1tablespoonmincedfreshparsley1teaspoonchoppedfreshdill,or½teaspoondried

Inahigh-speedblender,combinealltheingredientsexcepttheparsleyanddill,andblenduntilsmooth.Transferthedressingtoabowlandstirintheparsleyanddill.Tasteandadjusttheseasonings,ifneeded.(Theflavorwillgetstrongerasthedressingsits.)Coverandrefrigerateforatleastanhourtoallowtheflavorstodevelop.Stirorshakebeforeserving.

MISO:SOYAVERSUSSODIUM

Waitasecond,isn’tmisohighinsodium?AsinglebowlofmisosoupcouldcontainhalftheAmericanHeartAssociation’srecommendeddailylimit,whichiswhyIusedtoreflexivelyavoiditwhenI’dseeitonamenu.ButwhenIactuallylookedintoit,IwassurprisedbywhatIfound.Therearetwoprincipalreasonstoavoidsalt:stomachcancerand

highbloodpressure.Itturnsout,however,thatinthecaseofmisotheanticarcinogenicandantihypertensivebenefitsofsoyamaybeenoughtocountertheeffectsofthesalt.

BALSAMIC-DATEGLAZEMAKES:ABOUT1CUP/250ML•DIFFICULTY:easy

DrizzlethisrichsauceoverStuffedSweetPotatoes(here),yourfavoriteroastedvegetablesorgraindishes,saladsandfruits,suchaswatermelonorstrawberries.

½cup/85gpitteddates¾cup/175mlwarmwater½cup/120mlbalsamicvinegar

Softenthedatesbysoakinginwarmwaterforabout10minutes.Inablender,combinethedatesandtheirsoakingwaterwiththebalsamicvinegar.Blenduntilsmooth.

Transferthemixturetoasmallsaucepanandbringtoaboil;thenreducetheheattolow.Simmeronlowuntiltheglazeisreducedandthickened,stirringfrequently.

DATES

Growingup,Ineverlikeddates.Ithoughttheyweredryandkindofwaxy.ButthenIdiscoveredthereweresoft,plump,moistvarietiesthatdidn’ttastelikethechalkyonesIremembered.Bahridates–myfavorite–arewetandsticky,andwhenfrozen,acquirethetaste

andchewofcaramelcandy.Datesarehealthy,too:a2009studyfoundthateatingfourtofivedrieddatesperdaymayimprovetheantioxidantpowerofyourbloodstreamwhilebringingdowntriglyceridelevels.103

HEALTHYHOTSAUCE

MAKES:ABOUT2CUPS/450G•DIFFICULTY:easy

Mostbottledhotsaucescontaintoomuchsodium.Thegoodnewsis,it’seasytomakeyourown–andyoucanleaveoutthesalt!

12ounces/350gfreshhotchillies(asingletypeormixed),stemmed,halvedlengthwise,seededandchopped½cup/75gchoppedonion1tablespoonmincedgarlic½to1cup/120–250mlapplecidervinegar

Inasaucepan,combinethechillies,onion,garlicand¼cup/60mlofwateroverhighheat.Cook,stirring,for2to3minutes.Lowertheheattomedium-high,add1¾cups/425mlofwaterandcontinuetocook,stirringoccasionally,for15to20minutes,oruntilthechilliesareverysoft.Removefromtheheatandletthemixturecometoroomtemperature.

Transferthechillimixturetoafoodprocessorandprocessuntilverysmooth.Add½cup/120mlofthevinegarandprocesstoblend.Tastethesauceandaddmoreofthevinegar,ifdesired,totaste.Transferthehotsaucetoacleanglassjarorbottleandsecurewithanairtightlid.Keeprefrigerated.Canbestoredintherefrigeratorforupto6months.

NOTE:Besuretouserubbergloveswhenhandlinghotchilliesanddonottouchyoureyes.

HARISSAMAKES:ABOUT1½CUPS/335G•DIFFICULTY:easy

Harissaisanaromatic,spicypastefrequentlyusedinNorthAfricanandMiddleEasterncooking.It’susuallymadeofhotchillipeppers,garlic,oliveoil,andsuchspicesascaraway,coriander,cuminandsaffron–butthesevaryaccordingtopreference.HarissaiscalledthenationalcondimentofTunisia,whereitseemsmostmealscontainit.IntheUK,youcanfindless-than-healthyversionsatmanysupermarketsintinsorjars,whichiswhyI’veincludedarecipehereforyoutoenjoy.

⅓cup/10gdriedhotredchillies,seededandcutintosmallpieces,ortotaste1tablespooncorianderseeds2teaspoonscarawayseeds1teaspooncuminseeds2roastedredpeppers(seeabove,orshop-bought)3garliccloves,chopped1tablespoonnutritionalyeast(oryeastflakes)2teaspoonswhitemisopasteSavorySpiceBlend(here)

Placethedriedchilliesinaheatproofbowlandcoverwithboilingwater.Setasidefor30minutes;thendrain.

Inasmallfryingpan,stirthecoriander,carawayandcuminseedsoverlowheatuntilfragrant,about30seconds.Transfertoafoodprocessorandaddthedrainedchillies,roastedredpeppers,garlic,nutritionalyeast,misoandSavory

SpiceBlendtotaste.Processuntilsmooth.Addupto¼cup/60mlofwater,asneeded,tomakeasmooth,thicksauce.

ROASTINGREDPEPPERS

Roastpeppersbyholdingthemdirectlyoveragasflamewithapairoftongsuntiltheskinblackensonallsides.Theycanalsoberoastedunderagrill,turninguntiltheskinblackensallover.Placetheblackenedpeppersinabowlandcovertightly.Setasidefor10minutes,oruntilcoolenoughtotouchwithyourhands;thenremovetheblackenedskinandtheseedsandproceedwiththerecipe.Ifyou’drathernotroastyourownpeppers,youcanpurchasejarsofroastedredpeppersinsupermarkets.

SUMMERTIMEOATMEALMAKES:2SERVINGS•DIFFICULTY:easy

Somepeoplethinkofoatsasahotcerealperfectforwhenleavesstartfallingorthere’ssnowontheground,butIlovethemallyearround.Inourhouse,wecallthisversionSummertimeOatmealbecauseit’sacoolandrefreshingwaytoenjoyoatmealevenwhenit’sswelteringoutside.Prepareitthenightbeforeandspoonthegoodnessintojarsforaquickandeasybreakfast.

1cup/100grolledoats1tablespoonchiaseeds1tablespoongroundflaxseeds(orlinseeds)½teaspoongroundcinnamon1¾cups/425mlAlmondMilk(here)2tablespoonsDateSyrup(here)12-to3-inch/5to8cmpiecevanillapod,splitandscraped(or1teaspoonextract)⅔cup/65gfreshorfrozenblueberriesor⅔cup/125gstrawberries

Combinealltheingredientsinamediumbowlandstirtomix.Spoonintotwo1-pint/470mljarswithtight-fittinglidsortwosmallbowlsandcovertightly.Refrigerateovernightandremovethevanillapodbeforeserving.

MAXIMIZINGYOURMORNING

Wanttostartyourdaywithafive–checkmarkbreakfast?Addberries,flaxseeds,nutsandspicestoyouroatmeal.Howaboutasix-plus-checkmarksmoothie?Createathirst-quenchingbeveragebyblendingberriesandotherfruits,greens,flaxseedsandspices.(Seehereandhere.)

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SUPERFOODBREAKFASTBITESMAKES:24(1-INCH/2.5CM)BITES(4TO6SERVINGS)•

DIFFICULTY:easy

Stashthesedeliciousbitesinthefridgeforaneasyon-the-gobreakfastorafter-workoutsnack.

¾cup/130gpitteddates,soakedinhotwaterfor20minutes,thendrained¾cup/185grawwalnuts,pecansorcashews¾cup/115gdriedcranberries,apricots,appleslicesorotherdriedfruit,choppedifnecessary¼cup/35gsunflowerseeds2tablespoonsgojiberriesorbarberries2tablespoonschiaseedsorhemphearts(hulledhempseeds)2tablespoonsgroundflaxseeds(orlinseeds)11-to1½-inch/2.5to4cmpiecevanillapod,splitandscraped(or½teaspoonextract)¼teaspoongroundcinnamon

Inafoodprocessor,combinethedraineddatesandnutsandpulseuntilthenutsarefinelygroundandthedatesareincorporated.Addtheremainingingredientsandprocessuntilwellcombined.Themixtureshouldbeverysticky.Ifitseemstoodrytoholdtogether,addalittlewater,1tablespoonatatime.Ifthemixtureistoowet,addalittlemoregroundflaxseedsorsomerolledoats.

Rollaheapedtablespoonfulofthemixturebetweenthepalmsofyourhandstoforma1-inch/2.5cmball.Transfertoaplate.Repeatuntilallthemixturehasbeenrolledintoballs.Covertheplatewithfoilorbakingparchmentand

refrigeratefor4hoursbeforeenjoying.Storeintherefrigerator.

FLAXSEEDS

Accordingtooneremarkablestudy,flaxseeds(orlinseeds)‘inducedoneofthemostpotentblood-pressure-loweringeffectseverachievedbyadietaryintervention.’104Eatingjustafewtablespoonsadayappearstobetwotothreetimesmoreeffectiveatloweringbloodpressurethanadoptinganaerobicenduranceexerciseprogram105(notthatyoushouldn’tdoboth!).Anotherstudyfoundthatsprinklingafewspoonfulsofgroundflaxseedsonyourmealsmayreducetheriskofbreastcancer.106

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FRENCHTOASTWITHBERRYDRIZZLE

MAKES:4SERVINGS•DIFFICULTY:easy

TheturmericgivesawarmgoldencolortothisfestivebreakfastthatpackssixoftheDailyDozeninonedish.

BERRYDRIZZLE

1cup/125gfreshorthawedfrozenberriesofchoice1to2tablespoonsDateSyrup(here)

FRENCHTOAST

1¼cups/285mlAlmondMilk(here)2tablespoonsgroundflaxseeds(orlinseeds)blendedwith¼cup/60mlwarmwater1tablespoondatesugar11-to1½-inch/2.5to4cmpiecevanillapod,splitandscraped(or½teaspoonextract)1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)¼teaspoongroundcinnamon8slicessalt-free100%whole-grainbread

BERRYDRIZZLE:CombinetheberriesandDateSyrupinablenderandblenduntilsmooth.Transfertoasmalljugorbowlandsetaside.

FRENCHTOAST:Inablender,combinetheAlmondMilk,flaxmixture,datesugar,vanilla,turmericandcinnamon.Blenduntilwellmixed.Transferthebattertoashallowbowl.Heatanonstickfryingpanorgriddleovermedium-highheat.Workinginbatches,dipthebreadslicesintothebatter,coatingbothsides,thenplaceinthehotpan,andcookuntilgoldenbrownoneachside,turningonce.KeepthecookedFrenchtoastwarmintheovensettoitslowesttemperaturewhileyoufinishcookingtherest.Whenreadytoserve,arrangetheFrenchtoastonplatesanddrizzlewiththeberrysyrup.

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WARMPEARCOMPOTEMAKES:4SERVINGS•DIFFICULTY:easy

Thisdelightfulcompoteisasavorydessertorsnack,aswellasanincredibletoppingforoatmeal,Frenchtoastorpancakes.

2tablespoonsdatesugar2teaspoonsblendedpeeledlemon(seehere)2tablespoonsraisins12-to3-inch/5to8cmpiecevanillapod,splitandscraped(or1teaspoonextract)1teaspoongroundcinnamon¼teaspoongroundginger⅛teaspoongroundnutmeg11-inch/2.5cmpiecefreshturmeric,grated(or⅛teaspoonground)4to5ripeWilliamspears,coredandcutintobite-sizedpieces

Inasaucepan,combine½cup/120mlofwaterwithalltheingredients,exceptthepears,andstir.Onceblended,addthepearpiecesandsimmeroverlowheatuntilthepearsaretenderandthesaucehasreduced,15to20minutes.Servewarm.

VARIATION:Usechoppedapples,peachesorplumsinsteadofpears.

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CHOCOLATEOATMEALMAKES:4SERVINGS•DIFFICULTY:easy

Getcreativewiththisrecipe!Mixandmatchyourfavoritetoppings,suchasfreshberriesandotherfruits,choppednutsorswirlsofalmondbutterorpeanutbutter.

1½cups/150grolledoats3to4tablespoonsunsweetenedcocoapowder½teaspoongroundcinnamon2tablespoonschoppeddriedfigs,gojiberriesorbarberries1tablespoongroundflaxseeds(orlinseeds)1tablespoonpumpkinseeds2tablespoonsraisins(optional)2tablespoonsDateSyrup(here)

Inasaucepan,bring3cups/710mlofwatertoaboilandthenstirintheoats,cocoapowderandcinnamon.Reducetheheattolow,addthefigs,cover,andsimmerfor5minutes,stirringoccasionally.Removefromtheheat.Stirintheflaxseedsandpumpkinseeds.Coverandletstandfor2minutes.Toserve,spoontheoatmealintobowlsandtopwiththeraisins(ifusing)andDateSyrup.

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MORNINGGRAINBOWLSMAKES:4SERVINGS•DIFFICULTY:easy

Leftovercookedgrainsareagreatwaytostarttheday–andquick,too!Ifyoudon’thaveleftovergrains,cookupapotofyourfavoritegrainthedaybeforeandyou’llhavethestartofsomethinggoodinthemorning.

3cups/480gcookedwholegrains(brownrice,quinoa,freekehoroats)¾cup/50gcookedcannellinibeans,mashed2cups/500mlAlmondMilk(here)3tablespoonsgroundflaxseeds(orlinseeds)11-inch/2.5cmpiecefreshturmeric,grated(or1teaspoonground)1teaspoongratedfreshginger(optional)1cup/125gfreshorthawedfrozenmixedberries1ripebanana,peeledandsliced4tablespoonsDateSyrup(here)(optional)

Inamicrowave-safebowl,combinethecookedgrains,beans,AlmondMilk,flaxseeds,turmericandginger(ifusing).Mixwell.Microwavefor2to3minutes,oruntilwarmbutnottoohot.Dividethegrainmixtureamongfourbowls.Topeachservingwithabout¼cup/30goftheberriesandone-quarteroftheslicedbanana.Drizzleeachservingwith1tablespoonofDateSyrup,ifdesired.

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BURRITOBREAKFASTBAKEMAKES:4SERVINGS•DIFFICULTY:moderate

Bakedsweetpotatoesareoneofmyfavorites–whethereatenas-is,spicedandseasoned,orfeaturedinadishlikethisone.Tosavetime,Iliketobakeextrasandkeepthemonhandor,inapinch,quickly‘bake’oneinthemicrowave.

½cup/75gchoppedredonion1orangeorredpepper,finelychopped6cups/1.35kgchoppedspinach,redchardorredkale1teaspoonSavorySpiceBlend(here)1teaspoonchillipowder½teaspoongroundcumin½teaspoondriedoregano2cups/500gSummerSalsa(here)oryourfavoritesalt-freesalsa1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPak*salt-freeblackbeans,drainedandrinsed1bakedsweetpotato,mashed2tablespoonsmincedfreshcoriander2tablespoonsnutritionalyeast(oryeastflakes)4salt-free100%whole-graintortillas¼cup/30gcoarselygroundpumpkinseeds1ripeHassavocado,diced(optional)1freshjalapeñopepper,chopped(optional)

Preheattheovento350°F/180°C/gasmark4.

Combinetheonionandpepperinalargesaucepanwith¼cup/60mlofwaterovermediumheat.Cookfor5minutestosoften.Addthegreens,stirringuntilwiltedandthewaterisevaporated.AddtheSavorySpiceBlend,chillipowder,cumin,oreganoand¼cup/62goftheSummerSalsa,stirringtocombine.Removefromtheheat.

Mashtheblackbeansinalargebowl.Addthereservedvegetablemixtureandstirtomixwell.

Inaseparatebowl,combinethemashedsweetpotato,coriander,nutritionalyeastand¼cup/62gofthesalsa.

Spoon¾cup/190gofthesalsaintoa9×13-inch/23x32cmbakingdish,spreadingevenly.Setaside.

Spoonone-quarterofthesweetpotatomixturedownthecenterofeachtortilla.Topeachwithone-quarterofthebeanmixture.Rollupthetortillasandarrangethem,seamsidedown,inthepreparedbakingdish.Spreadtheremaining¾cup/190gofsalsaovertheburritos.Sprinklewiththepumpkinseeds.Coverandbakefor20to30minutes,oruntilhot.Servehot,garnishedwithdicedavocadoandchoppedjalapeño,ifdesired.

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FRYINGPANSWEETPOTATOHASH


AlthoughthisrecipeisintheBreakfastchapter,it’sarousinghitanytimeofthedayornight.MakeyourSavorySpiceBlendandUmamiSauceinadvancetoreallycutdownonthetimeittakestopreparethisdish.Canwetalkspice?Ilovespicyfoods,butknowsomepeopledon’t,sofeelfreetoomitthecayenne.Ontheotherhand,ifyouwantevenmoreheat,don’tbeshyaboutaddingsomeHealthyHotSauce(here)whenserving.

1mediumsweetpotato,peeledandchopped2cups/650gchoppedcauliflower1smallredonion,chopped1redpepper,chopped8ounces/225gmushrooms,coarselychopped1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freeblackorredbeans,drainedandrinsed2to3teaspoonsSavorySpiceBlend(here)¼teaspooncayennepepperorchilliflakes,ortotaste3to4tablespoonsUmamiSauce(here)

Preheattheovento425°F/220°C/gasmark7andlineabakingsheetwithasiliconematorbakingparchment.Spreadthesweetpotatoonthepreparedbakingsheetandroastfor10minutes;thenaddthecauliflowertothepan.Continuetoroastuntilthesweetpotatoesandcaulifloweraretender,about20

minutes.Removefromtheovenandsetaside.

Heat2tablespoonsofwaterinalargefryingpanovermediumheat.Addtheonion,cover,andcookuntiltender,about5minutes.Addthepepperandmushroomsandcook,uncovered,stirringuntiltender,about5minutes.Addthebeans,SavorySpiceBlend,cayenneandroastedvegetablesandcookuntilheatedthrough,about5minuteslonger.Mashtheingredientslightlywithaspatula,ifdesired.DrizzlewiththeUmamiSauceandservehot.

VARIATION:Mixitupwithdifferentveggies.Insteadofcauliflower,whynottrycourgetteoranothervegetableofyourchoosing?

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ARTICHOKE-SPINACHDIPMAKES:6SERVINGS•DIFFICULTY:easy

Artichokesareremarkablyhighinantioxidants.Iconsiderthemtoomuchofapaintocookfromscratch,soartichokeheartsarefrequentlyincludedonmyshoppinglist.Theyblendwellwithsomanythings,includingspinach.

9to10ounces/250to300gfreshorthawedfrozenspinach,cookedandcooled1cup/62gcookedwhitebeans,drainedandrinsed2tablespoonsnutritionalyeast(oryeastflakes)2tablespoonsmincedspringonions1garlicclove,minced2teaspoonsblendedpeeledlemon(seehere)2teaspoonswhitemisopaste¼teaspoongroundblackpepperSavorySpiceBlend(here)114-ounce/400gjarartichokehearts,drained,or110-ounce/300gpacketfrozenartichokes,cookedandcooledThree-SeedCrackers(here),whole-graincrostiniorcrackersorrawveggies,toserve

Preheattheovento350°F/180°C/gasmark4.Squeezeouttheexcessmoisturefromthecooledspinachandsetaside.Inafoodprocessor,combine2tablespoonsofwaterandthewhitebeans,nutritionalyeast,springonions,garlic,lemon,misopaste,blackpepperandSavorySpiceBlendtotasteandprocessuntilsmoothandwellblended.Foracreamiertexture,addalittlemorewater,1

tablespoonatatime.Addtheartichokesandpulseuntiltheyarechopped.Addthespinachandpulsetocombine.Transfertoabakingdishandbakeuntilwarm,12to15minutes.Spoonontocrackersorcrostini,orserveasadipforrawveggies.

VARIATION:ThinwithsomeAlmondMilk(here)orVegetableBroth(here)anduseasasauceforpasta.

ACULINARYEXPLORER

Expandyourculinaryhorizonsbeyondthemanywayswealreadytypicallyenjoydipsandspreads.Whynotincludeone(ormore)inaspringgreenswrap?Inthemoodforpasta?ThinyourfavoritediporspreadwithAlmondMilk(here)orVegetableBroth(here)andtosswithcookedwhole-grainpasta.Youcanevenmixadiporspreadwithgrainsanduseitasadeliciousstuffingforpeppersandotherveggies.Thesky’sthelimitwhenitcomestothinkingofdifferentwaystoincorporatetheserecipesintoyourmenus.

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LEMONYHUMMUSMAKES:ABOUT2CUPS/450G•DIFFICULTY:easy

It’snosecretthathummusisawonderfuldipforrawvegetablesandafantasticspreadforspringgreenswrapsandothersandwiches...butdidyouknowiteventastesgreatonwhole-grainspaghetti?(IadmitI’venotonlyputhummusdirectlyonpasta,butI’vedevouredit!)

2garliccloves,crushed1tablespoonblendedpeeledlemon(seehere)¼cup/56gtahini1teaspoonwhitemisopaste1½cups/255gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freechickpeas,drainedandrinsed¼teaspoongroundcumin¼teaspoonsmokedpaprika2tablespoonschoppedfreshparsley

Inafoodprocessor,combinethegarlicandlemonandprocessuntilsmooth.Addthetahiniandmisopasteandprocessoncemoreuntilsmooth.Addthechickpeas,cuminandpaprikaandprocessforseveralminutesuntilverysmooth.Addalittlewater,1tablespoonatatime,ifathinnertextureisdesired.Tasteandadjusttheseasoningwithmorelemonorcumin,ifneeded.Toserve,transfertoabowlandsprinklewiththeparsley.

VARIATIONS:Tryanyorallofthesesubstitutions:replacethechickpeaswithblackbeansorwhitebeans,theparsleywithcorianderordill,andthelemonwithlime.

BPA

BPA,whichstandsforbisphenolA,isanindustrialchemicalthathasbeenusedsincethe1950sinvariousplasticcontainersandtheinsideofmanymetalproducts,includingtinnedfoods.ResearchhasshownthatBPAcanseepintofoods,causingpossiblenegativehealtheffectsonthebrainand/orheart,andmaybelinkedtodiabetesandobesityaswell.MoreresearchisbeingundertakentostudyBPA,butatthepresenttimetherearenofederalrestrictionsonitsuseinfoodcontainers.Whattodo?ManycompaniesnowmakeBPA-freecontainers–

theseshouldbeclearlylabeled.Youmightalsoconsiderusingnonplasticormetalcontainers,suchasglassorstainlesssteel.

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THREE-SEEDCRACKERSMAKES:ABOUT25(2¼-INCH/5.5CM)SQUARECRACKERS•

DIFFICULTY:moderate

Makingyourowncrackersiseasier(andmorefun)thanyoumightthink.Asabonus,youcancustomizethemtosuityourtaste,addingdifferentseasoningsasdesired.

½cup/65grawpumpkinseeds½cup/65grawsunflowerseeds½cup/76gsesameseeds1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)¼cup/40ggroundflaxseeds(orlinseeds)2tablespoonsmincedfreshparsley1tablespoonnutritionalyeast(oryeastflakes)1½teaspoonswhitemisopaste¼teaspoononionpowder1teaspoondriedbasil,dill,oreganoorthyme(optional)

Preheattheovento250°F/120°C/gasmark½.Inablenderorfoodprocessor,grindthepumpkinseeds,sunflowerseeds,¼cup/38gofthesesameseedsandtheturmericintoapowder.Addtheremainingingredients,excepttheremainingsesameseeds,andpulsetocombineandmixintoadough.Ifthedoughistoodry,addupto1cup/250mlofwater,1tablespoonatatime.

Spreadoutthedoughflatonabakingsheetlinedwithasiliconematorbakingparchment.Topwithanotherpieceofbakingparchmentandrolloutthedoughevenlyandthinlywitharollingpinorbypressingwithyourhands.(Therolled-outdoughshouldbeapproximatelya12×10-inch/30x25cmrectangle.)

Removethetoplayerofbakingparchment.Sprinklewiththeremaining¼cup/38gofsesameseedsandlightlypressthemintothecrackerdough.Useasharpknifetoscorethecrackersintothesizeyoudesire.Bakeuntillightlybrowned,about3hours.(Foracrispercracker,leavethemintheovenwiththeheatturnedoffforawhilelonger.)Oncecooledcompletely,thecrackersmaybestoredatroomtemperatureinatightlycoveredcontainer.

10WAYSTOUSEFLAXSEEDS(ORLINSEEDS)

Whetheryoubuyflaxseedspregroundorgrindthemathomeinaspicegrinder,coffeegrinderorblender,youcanenjoythisnuttysuperfoodinallsortsofways.

Hereareahandfultogetyoustarted:1.Sprinkleintooatmeal.2.Shakeontosalads.3.Addtosmoothies.4.Useasabinderinburgers(hereandhere)andloaves(here).5.Addtohomemadecrackers(seeabove).6.Useinyourhomemadeenergybites(here).7.Sprinkleonsoups.8.Useasabinderinbakedgoods.9.Sprinkleongraindishes.10.Useasathickenerinsauces.

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PUMPKINSEEDDIPMAKES:3CUPS/675G•DIFFICULTY:easy

Pumpkinseeds!Theyaredelicious,nutritiousandoneofthemostconcentratedsourcesofzinc.Here’saninterestingfact:Menneedmorezincthanwomen.Why?Becausemenlosezincineveryseminalemission.(Semenisfilledwithzinc.)Infact,meneffectivelyloseaboutaquarter-cup’s/30g’sworthofpumpkinseedseverytime!Nomatteryourgenderor(ahem)howmuchzincyoumaywanttoreplenish,enjoythisdipwithrawveggies,asaspreadforsandwiches,orthinoutanduseassauceforpasta.

1¼cups/160grawunsaltedpumpkinseeds3clovesRoastedGarlic(here)1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freecannellinibeans,drainedandrinsed1teaspoonmincedjalapeñopepper,ortotaste(optional)1tablespoontahinioralmondbutter2tablespoonsblendedpeeledlemon(seehere)1½teaspoonswhitemisopaste1teaspoonSavorySpiceBlend(here)½teaspoonsmokedpaprika3tablespoonsmincedfreshcoriander(optional)Assortedcutrawvegetables,fordipping

Preheattheovento250°F/120°C/gasmark½.Lineabakingsheetwitha

siliconematorbakingparchment.Spreadthepumpkinseedsonthepreparedbakingsheetandtoastfor15to18minutes,oruntiltheybegintolightlybrown,stirringoccasionallysotheydon’tburn.Removefromtheovenandsetasidetocool.

Oncethepumpkinseedsarecooltothetouch,transferthemtoafoodprocessorandaddtheRoastedGarlic,beans,jalapeño(ifusing),tahini,lemon,miso,SavorySpiceBlend,paprikaand3tablespoonsofwater.Processuntilsmooth.Transfertoabowlandsprinklewithcoriander,ifdesired.Servewithyourfavoriterawvegetabledippers.

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BLACK-EYEDPEAS&ROASTEDREDPEPPERDIP

MAKES:ABOUT3CUPS/675G•DIFFICULTY:easy

Black-eyedpeasareasmarvelouslynutritiousasalltheotherlegumes.Theycanbefoundfrozen,tinnedordriedatyourlocalsupermarket.

2roastedredpeppers(seehere),or19-ounce/250gjarroastedredpeppers,drained1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freeblack-eyedpeas,drainedandrinsed2garliccloves,crushed1teaspoonmincedjalapeñopepper,ortotaste3tablespoonstahini1tablespoonblendedpeeledlemon(seehere)1teaspoonSavorySpiceBlend(here)1teaspoonwhitemisopaste1teaspoonsmokedpaprikaCutrawvegetables,fordipping

Inafoodprocessor,combinetheroastedredpeppers,black-eyedpeas,garlicandjalapenoandpulsetocombine.Addthetahini,lemon,SavorySpiceBlend,misoandpaprikaandprocessuntilsmooth.Transferthediptoabowlandservewiththerawvegetabledippers.

VARIATIONS:Servewithtoastedcorntortillas,oruseasaspreadfor

sandwichesorspringgreenswraps.

DailyDozenFoods


EDAMAMEGUACAMOLEMAKES:ABOUT1½CUPS/335G•DIFFICULTY:easy

Edamamehasbeenalong-timefavoritesnackofmine.They’resogoodIcaneataseeminglyendlessamountofthemrightfromtheirpods.Thisrecipecallsforthemtobeincorporatedintoacreativetakeonguacamole,whichIlovejustasmuchasenjoyingthemaunaturel.Theproblemwithguacamoleisthatmostpeoplewanttodip

salted,deep-friedtortillachipsintoit.Don’tdoit!Skipthechipinfavorofrawvegetables,suchascarrotsorpepperstrips.Or,doasIdo,anddipwithsteamedasparagus.

1cup/75gfrozenshellededamame,thawed1ripeHassavocado,peeledandpitted2teaspoonsblendedpeeledlime(seehere)1teaspoonSavorySpiceBlend(here)⅛to¼teaspoongroundcumin,ortotaste1Romatomato,finelychopped2tablespoonschoppedfreshcoriander1tablespoonmincedredonion1tablespoonmincedjalapeñopepper(optional)Steamedasparagusorrawvegetables,fordipping

Cooktheedamameinasaucepanofboilingwateruntiltender,10to12minutes.Drainandsetasidetocool.

Inafoodprocessor,combinetheedamame,avocado,lime,SavorySpiceBlend

andcumin,andprocessuntilsmooth.Transfertoabowlandfoldinthetomato,coriander,onionandjalapeño(ifusing).Servewithvegetablesfordipping.

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SUMMERSALSAMAKES:ABOUT3CUPS/675G•DIFFICULTY:easy

Homemadesalsaisbestwhenfreshtomatoesareattheirpeak.OneofmyfavoritethingsaboutmakingmyownsalsaisthatIcanreallymakeitspecial.DependingonwhatI’mcravinginthemoment,Icanaddasmuchoraslittleheat,doubleoroutrightskipthecoriander,addsuchveggiesascorn,carrots,andwhateverelsemayticklemyfancy(andmytastebuds).

6firmplumtomatoes,coredandcoarselychopped½orangeoryellowpepper,minced2tablespoonsmincedredonion1jalapeñoorothersmallhotchillipepper,seededandminced2teaspoonsblendedpeeledlime(seehere)2tablespoonsmincedfreshcoriander2tablespoonsmincedfreshparsleySavorySpiceBlend(here)

Inabowl,combinealltheingredients,addingSavorySpiceBlendtotaste,andstirwell.Coverandletstandatroomtemperaturefor1hourbeforeserving.Ifnotusingrightaway,storeintherefrigerator.Thesalsawillkeeprefrigeratedfor3to4days.

FRUIT

Althougheachrecipeinthischaptermakesahealthysnack,don’tforgetthatnature’sbestsnackfoodisfruit.Abundant,inexpensiveandhealthy,fruitsatisfiesyourmiddayhungerandtastesgreataswell.Anyonewhothinksit’snotconvenienttoeatplant-basedhasnevermetanapple.

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CHEESYKALECRISPSMAKES:4SERVINGS•DIFFICULTY:moderate

Whatagreatwaytoeatyourgreens!Kale,oneoftheoldestformsofcultivatedcabbage,iseasytogrowandfilledwithsuchdarkgreenleafygoodness.MydearfriendEssy(Dr.CaldwellEsselstynJr.)eatsasmuchofitandotherdarkgreenleafiesashecanthroughouttheday.You’llbeseeingkaleinmanyoftherecipesinthisbook–forgoodreason!

1bunchredkale,thickstemsremoved½cup/75grawcashews,soakedfor3hoursandthendrained½cup/85groastedredpepper(seehere),orshop-bought3tablespoonsnutritionalyeast(oryeastflakes)1teaspoonricevinegar1teaspoonwhitemisopaste1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)1teaspoonsmokedpaprika

Washthekaleleaveswellandthentearorcutanylargeleavesinto2-inch/5cmpieces.Drythekalepiecesinasaladspinneroracleanteatowel.Oncethekaleisverydry,transferittoalargebowlandsetaside.Preheattheovento350°F/180°C/gasmark4.Linetwolargebakingsheetswithsiliconematsandsetaside.

Inafoodprocessororhigh-speedblender,combine2tablespoonsofwaterandtheremainingingredientsandprocessuntilsmooth.Thesauceshouldbethickenoughtocoatthekale.Ifit’stoothick,addalittlemorewater,1tablespoonatatime.Pourthesauceontothekaleandtosstocoat,massagingthesauceintothe

leaves.Arrangethekaleinasinglelayeronthepreparedbakingsheetsandbakefor20minutes.Removeanypiecesthatarecrispandturnoveranythathavenotyetcrispedbeforereturningthetraystotheovenfor2to5minuteslonger,oruntiltheremainingkalepiecesarecrisp.Besuretowatchsotheydon’tburn.Setasidetocoolcompletelybeforeeating.

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SMOKYROASTEDCHICKPEASMAKESABOUT1½CUPS/255G•DIFFICULTY:easy

Morechickpeas!Therearejustsomanythingsyoucandowiththeselittleprotein-andfiber-packedlegumes.Ican’tgetenoughofthem,andneithershouldyou!

1½cups/255gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freechickpeas,drained,wellrinsedandblotteddry1tablespoonDateSyrup(here)1tablespoonnutritionalyeast(oryeastflakes)2teaspoonswhitemisopaste1½teaspoonssmokedpaprika¼teaspoononionpowder½teaspoonSavorySpiceBlend(here)

Preheattheovento375°F/190°C/gasmark5.Lineabakingsheetwithasiliconematorbakingparchmentandsetaside.Makesurethechickpeasareasdryaspossibleandremoveanylooseskins.

Inamediumbowl,combine2tablespoonsofwaterandalltheremainingingredients,exceptthechickpeasandSavorySpiceBlend.Addthechickpeasandtosstocoatevenly.

Transferthechickpeastothepreparedbakingsheet,spreadingevenlyinasinglelayer.Bakefor30to35minutes,stirringevery8to10minutes,untillightlybrownedandcrunchy.Sprinkletheroastedchickpeaswiththespiceblendandservewarmoratroomtemperature.Thesearebesteatenonthedaytheyaremade.

POPCORN

Oneofmyall-timefavoritesnacksisair-poppedpopcornwithnutritionalyeast.Ifyouaren’talreadyfamiliarwithit,nutritionalyeastisadeactivatedyeast(meaningitdoesn’tgrowlikebakingyeast)andhasacheesy,nuttyflavor(asopposedtobrewer’syeast,abeerindustryby-productthattastesnasty).Ijustwishithadabettername.Wherewasthepersonwhocameupwith‘aquafaba’whennutritionalyeastwasbeingnamed?InNewZealand,it’scalledBrufax.Idon’tknowifthat’sworse.Thoseintheknowcallit‘nooch’.Okay,that’sprettycute.

DailyDozenFoods

XBEANSXHERBSANDSPICES

KALE&WHITEBEANSOUPMAKES:4SERVINGS•DIFFICULTY:easy

Kale,kale,andmorekale!Ican’tseemtogetenoughofit,butifyou’dlike,feelfreetosubstituteadifferentvarietyofgreensinthisrecipe.IthinkSwisschardwouldbedelicious!

6cups/1.4litersVegetableBroth(here)1largeredonion,chopped3to4garliccloves,minced1mediumsweetpotato,cutinto½-inch/1cmdice5cups/350gchoppedfreshredkale¼teaspoonchilliflakes(ormore...much,muchmore,ifyoulovespiceasIdo)2bayleaves1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freecannellinibeans,drainedandrinsed1teaspoonwhitemisopaste2tablespoonsnutritionalyeast(oryeastflakes)2tablespoonschoppedfreshparsley1teaspoonfreshmarjoramororegano,or½teaspoondried2teaspoonsSavorySpiceBlend(here),ortotaste

Heat1cup/250mlofthebrothinalargepanovermediumheat.Addtheonionandgarlicandsimmerfor5minutes.Stirinthesweetpotato,kale,chilliflakes,bayleavesandtheremaining5cups/1.2litersofbrothandbringtoaboiloverhighheat.Lowertheheattomedium,addthebeans,andcookuntilthe

vegetablesaretender,20to30minutes.Ladleabout⅓cup/80mlofthebrothintoasmallbowlorcup.Addthemisopasteandstirtoblend.Pourthemisomixtureintothesoupandstirinthenutritionalyeast,parsley,marjoramandSavorySpiceBlend.Servehot.

DailyDozenFoods


MISOSOUPWITHSPINACH&DULSE


Oneofthemilder-tastingseaweeds,drieddulseisagoodgatewayplanttotheworldofseavegetables,underwaterdarkgreenleafies.Seaweedsaren’tjustflavorful;they’rerichwithnutrients,includingiodine,whichisespeciallycriticalforpregnantwomen.IusedtogetregulardosesofiodinefromtheEdenbrandbeansIfavored,asthecompanytinsitsbeanswithabitofseaweedcalledkombu.SinceIstartedpressure-cookingmyownbeans,I’vegottenintothehabitofsnackingonsheetsofseaweedcallednori.Youcanfindnoriinavarietyofflavorswithallsortsofseasonings.Iusedtoplayaroundandseasonmyown,butI’vetakentosimplyeatingthemstraight.Twosheetsadayshouldbealltheiodineyouneed.

3tablespoonsdrieddulse,soakedinwaterfor3minutes,thendrained5cups/1.2litersVegetableBroth(here)1cup/75gshellededamame,freshorthawediffrozen6shiitakemushroomcaps,thinlysliced3springonions,chopped¼cup/55gwhitemisopaste4cups/900gfreshspinach,cutintostripsSavorySpiceBlend(here)

Chopthedulseandsetaside.Heatthebrothinalargesaucepanoverhighheatandbringtoaboil.Addtheedamameandlowertheheattomedium.Simmerfor5minutes,stirinthemushroomsandspringonions,andsimmerfor5minuteslonger.Reducetheheattolow.Inasmallbowl,mixtogetherthemisopastewithabout⅓cup/80mlofthehotbroth,blendingwell.Addtheblendedmisomixturetothesoup.Addthedulse,spinachandSavorySpiceBlendtotasteandsimmerforabout3minutes.Donotboil.Servehot.

DailyDozenFoods


SPICYASIANVEGETABLESOUPMAKES:4SERVINGS•DIFFICULTY:easy

Foranevenheartierversionofthisamazingsoup,addcooked100%buckwheatnoodlesorbrown,blackorredricejustbeforeserving.

5cups/1.2litersVegetableBroth(here)14-inch/10cmpiecelemongrass,crushed4tablespoonsgratedfreshginger1garlicclove,minced2cups/150gslicedshiitakemushroomcaps2shallots,cutlengthwiseintothinslivers2cups/200gthinlyslicedbokchoyorchineseleaf1cup/150gshreddedcarrot3springonions,chopped2teaspoonsblendedpeeledlime(seehere),ortotaste4cherrytomatoes,halved1teaspoonHealthyHotSauce(here),ortotaste2teaspoonsSavorySpiceBlend(here),ortotaste2tablespoonschoppedfreshThaibasilorcoriander

Inalargepan,combinethebroth,lemongrass,gingerandgarlic.Bringtoaboil,thenreducetheheattolow,cover,andsimmerfor20minutes.Removethelemongrassandbringtoaboil.Addthemushrooms,shallots,bokchoyandcarrot.Reducetheheattolowandcookfor3minutes.Stirinthespringonions,lime,tomatoes,HealthyHotSauceandSavorySpiceBlend.Simmeruntilhot,

about2minutes.GarnishwithThaibasilorcorianderandservehot.

DailyDozenFoods

XCRUCIFEROUSVEGETABLESXOTHERVEGETABLESXHERBSANDSPICES

VEGETABLE&REDBEANGUMBO


Somepeopleswearbyokra,andothersaremorethanhappytodowithoutit.Ifyou’renotokra’sbiggestfan,skipitandjustaddmorecourgetteorgreenbeanstothisrichstew.Butokraispackedwithcholesterol-loweringsolublefiber,soIencourageyoutogiveitonemoretrybeforeyougiveitahardpass.

6cups/1.4litersVegetableBroth(here)orwater1mediumredonion,chopped1greenpepper,seededandchopped½cup/50gcelery,minced2or3garliccloves,minced114.5-ounce/400gBPA-freetinorTetraPaksalt-freedicedtomatoes,undrained1½cups/150gslicedokra,freshorthawediffrozen1cup/175gdicedcourgetteorcutgreenbeans3teaspoonsfreshthyme,or1teaspoondried1teaspoondriedmarjoramororegano,or3teaspoonsfresh1teaspoonsmokedpaprika2teaspoonssalt-freeCajunseasoning(optional)1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freedarkredkidneybeansorblack-eyedpeas,drainedandrinsed

½teaspoonchilliflakes,ortotaste2teaspoonsSavorySpiceBlend(here),ortotaste3cups/750gcookedbrown,blackorredrice,toserve(seenote)

Heat1cup/250mlofthebrothinalargepanovermedium-highheat.Addtheonion,pepper,celeryandgarlicandcookfor5minutes,stirringoccasionally.Stirinthetomatoeswiththeirjuices,okra,courgette,thyme,marjoram,paprikaandCajunseasoning(ifusing).Addtheremaining5cups/1.2litersofbrothandbringtoaboil.Lowertheheattoasimmer,stirinthebeans,andcookuntilthevegetablesaretender,20to30minutes.StirinthechilliflakesandSavorySpiceBlend.Servehotinshallowbowlsoverthecookedrice.

NOTE:Duetorecentstudiesonthearseniccontentinrice,Dr.Gregernowrecommendsdiversifyingyourgrains.Whereverarecipecallsforrice,pleaseconsiderusingotherwholeintakegrains,suchasquinoa,millet,oatgroats,hulled(notpearled)barley,buckwheatorwheatberries.

SOMANYPLANTS...

Togiveyouasenseofthevarietyofhealthyfoodsoutthere,letmetellyouafunnystoryabouttheloveofmylife,Andrea.(BetyouthoughtIwasgoingtosaykale!)Whenwewerefirstdatingagesagoandfriendswouldaskmewhatshewaslike,I’dsharethiswiththem,asIfeltitbestsummedupherjoiedevivre:Andreadecidedearlyonthatlifewastooshorttoeatthesamemealtwice.AndImean,ever.Thiswasjustpartofherperpetualseize-the-dayattitude,anditcontinuestoday.Everyweek,shepullsoutcookbooksandchartsoutnewrecipesforeachmainmeal,makingsuretopencilinanotationatthebottomofeachsoshedoesn’tforgetandaccidentallymakethesamedishsomeyearsinthefuture.Themostendearingpartisthatshethinkseveryoneelseisweirdfornotsharingherpassionforculinaryadventure.Ofcourse,cookingforherbecameachallenge.WheneverImade

somethingIreallyliked,itcamewithadegreeofsadness,becauseIknewwe’dneverbeabletohavethatdishagain.(Althoughone

timeIwasabletosneakinarepeatperformanceofmytried-and-trueGreenLightMac&Cheese(here)bydisguisingitwithenoughblendedspinachtoturnitbrightgreen,andshewasnonethewiser.Shhh!)Thegoodnewsistherearesomanywonderfulwhole-plantfoodsthatAndreacanmaintainhernever-repeat-a-mealhabitfortherestofherlong,longlife.

DailyDozenFoods

XBEANSXOTHERVEGETABLESXHERBSANDSPICESXWHOLEGRAINS

BLACKBEANSOUPWITHQUINOA&KALE


Quinoaisarelativelynewadditiontomydiet.IhadbeenlookingfordifferentwholegrainsIcouldaddtomypantryanddiscoveredthisgem.Whenyou’reatthemarket,lookforthecoloredvarieties,suchasredorblackquinoa.Infact,Ialwayslookforcolortogettheaddedbenefitoftheantioxidantpoweroftheplantpigments.So,Ibuyredorblackriceratherthanbrown(andneverwhite)andalwayspickredonionsoverwhiteandredcabbageovergreen.

4cups/950mlVegetableBroth(here)1redonion,chopped1carrot,chopped1celerystalk,chopped2garliccloves,minced1sweetpotato,peeledandchopped1bayleaf⅓cup/55gquinoa,rinsedanddrained3cups/185gcookedblackbeansor215.5-ounce/425gBPA-freetinsorTetraPaksblackbeans,drainedandrinsed114.5-ounce/400gBPA-freetinorTetraPakdiced,unsaltedtomatoes,undrained2teaspoonsSavorySpiceBlend(here)

1teaspoongroundcumin½teaspoondriedoreganoGroundblackpepper,totaste3cups/200gchoppedredkale

Inalargepan,heat1cup/250mlofthebrothovermedium-highheat.Addtheonion,carrot,celery,garlicandsweetpotato.Cook,stirringoccasionally,untilthevegetableshavesoftened,about5minutes.Addthebayleaf,quinoa,beans,tomatoes,SavorySpiceBlend,herbs,blackpepperandtheremaining3cups/700mlofbrothandbringtoaboil.Lowertheheattoasimmerandstirinthekale.Coverandcookuntilthequinoaandvegetablesaretender,about30minutes.Removeanddiscardthebayleaf,andservehot.

KALE

Researchershavefoundthatkalemayhelpcontrolcholesterollevels.Inonestudy,kalesubstantiallyloweredparticipants’bad(LDL)cholesterolandboostedtheirgood(HDL)cholesterol107asmuchasrunning300miles.108AlthoughithasbeenrecentlycalledintoquestionwhetherraisingHDLcholesterolactuallymakesadifference,109Istillthinkkaleisthebee’skneesandwellworthyofitsnickname‘queenofgreens’.

DailyDozenFoods

XBEANSXGREENSXOTHERVEGETABLESXHERBSANDSPICESXWHOLEGRAINS

CURRIEDCAULIFLOWERSOUPMAKES:4SERVINGS•DIFFICULTY:easy

Cauliflowerisoneoftwogreatexceptionstothewhitefoodsrule.Yes,Ioptforcolortotakeadvantageoftheantioxidantboostfromplantpigmentsandshunrefinedgrains,suchaswhitebreadandwhiterice,butalthoughcauliflowermightbewhite,justlikeitscruciferouscousins,it’soneofthehealthiestvegetables.(Theotherunusuallyhealthywhitefood?Whitemushrooms.)

4cups/950mlVegetableBroth(here)1redonion,chopped1garlicclove,minced1½teaspoonsgratedfreshginger1½tablespoonscurrypowder2teaspoonsdatesugar1teaspoonSavorySpiceBlend(here)1headcauliflower,trimmedandcoarselychopped2teaspoonsblendedpeeledlemon(seehere)1plumtomato,finelychopped,forgarnish

Inalargepan,heat1cup/250mlofthebrothovermedium-highheat.Addtheonionandcookuntilsoftened,about5minutes.Stirinthegarlic,ginger,curry,datesugarandSavorySpiceBlend.Addthecauliflowerandtheremaining3cups/700mlofbrothandbringtoaboil.Lowertheheattoasimmer,cover,andcookuntilthecauliflowerissoft,about30minutes.

Puréethesoupinafoodprocessororblender,workinginbatchesifnecessary,oruseastickblendertopuréethesoupdirectlyinthepan.Stirinthelemon;thentasteandadjusttheseasoningsasdesired.Ladleintobowlsandservehot,garnishedwithchoppedtomato.

VARIATIONS:Whenreadytoserve,addanyofthefollowingforaslightlydifferenttakeonwhatwillsurelybecomeafavorite:cookedbrown,redorblackrice;greenpeas;choppedcookedspinach;mincedchives;ordicedspringonions.

DailyDozenFoods


SUMMERGARDENGAZPACHOMAKES:4SERVINGS•DIFFICULTY:easy

Byaddingcannellinibeanstothisrefreshinggazpacho,you’llcreateamoresatisfyingsoup.

2largetomatoes,halvedandcored1smallredpepper,halvedandseeded¼cup/38gcoarselychoppedsweetredonion1cup/150gchoppedcucumber1smallyellowpepper,seededandchopped1garlicclove,minced1chillipepper,seededandminced(andasspicyasyoucanhandle)2tablespoonsmincedspringonion3tablespoonsricevinegar1teaspoonHealthyHotSauce(here)(optional)2½cups/600mlunsaltedvegetablejuiceblend,suchasV-12VegetableBlast(here)¼cup/4tablespoonsmincedfreshparsley1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)SavorySpiceBlend(here)1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freecannellinibeans,drainedandrinsed(optional)1teaspoonblendedpeeledlemon(seehere)

Inablenderorfoodprocessor,combinethetomatoes,redpepperandonionandprocessuntilsmooth.Pourthevegetablemixtureintoalargebowlandstirinthe

cucumber,yellowpepper,garlic,chilliandspringonions.AddthevinegarandHealthyHotSauce(ifusing),andstirinthevegetablejuiceblend,2tablespoonsoftheparsley,theturmericandSavorySpiceBlendtotaste.Stirinthebeans(ifusing).Coverthebowlandrefrigerateatleast2hourstochillandallowflavorstodevelop.Justbeforeserving,stirinthelemontobrightentheflavors.Servethesoupchilledandgarnishedwiththeremainingparsley.

DailyDozenFoods

XBEANS(OPTIONALLY)XOTHERVEGETABLESXHERBSANDSPICES

MOROCCANLENTILSOUPMAKES:4SERVINGS•DIFFICULTY:easy

Lentilsaremyfavoritelegume.Theycooksoquickly,mixwellwithjustabouteverything,andareexceptionallynutrientdense.Ineverpreparericeorothergrainswithoutthrowinginsomelentils.Don’tforgetthatanydishcanbemadehealthierbyaddingbeansorgreens.Avarietyofherbsandspiceselevatethisparticularlentilsoupfromsimpletosensational.

5cups/1.2litersVegetableBroth(here)orwater1redonion,chopped2garliccloves,chopped1redpepper,chopped1teaspoongratedfreshginger1teaspoongroundcoriander½teaspoongroundcumin½teaspoongroundcinnamon1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)¼teaspoonchilliflakes¼teaspoongroundfennelseeds1cup/200gdriedblackorredlentils114.5-ounce/400gBPA-freetinorTetraPaksalt-freedicedtomatoes,undrained1teaspoonSavorySpiceBlend(here),ortotaste4cups/400gchoppedbabygreens

Inalargepan,heat1cup/250mlofthebrothovermediumheat.Addtheonion,garlicandpepper.Cookuntilslightlysoftened,about5minutes.Addtheginger,coriander,cumin,cinnamon,turmeric,chilliflakesandfennelseeds;thenstirinthelentils,tomatoesandremaining4cups/950mlofbroth.Bringtoaboil.Lowertheheattoasimmer,cover,andcookuntilthelentilsaresoft,15to20minutes.AddtheSavorySpiceBlendandstirinthebabygreens,simmeringuntilwilted.Servehot.

COOKINGWITHSPICE

Withalltheexotic,excitingandexcellentspicesonthemarket,youhavenoexcusenottogooutandexperimentwithnewflavors.Myself,Ihavebecomeveryfondofsmokedpaprika.It’snotaseasytofindasregularpaprika,soIorderitonline.AsmuchasIlovegreens,greenswithsmokedpaprikaareevenbetter.I’malsoveryfondofCeyloncinnamon.ItakepacketsofunsweetenedcocoapowderandcinnamonwheneverItravel,tomakebadhotelcoffeetastebetter.Iamalsoafanofblackpepper.Notthemostmysteriousofspices,it’safavoredstapleforareason.It’ssogood!Cookingwithspicesmeanspayingattention,though.Ioncemade

whatbecameknowninmyfamilyascardamomdeathmuffins.Iwasfollowingarecipeforblueberrymuffinsthatcalledforabitofdriedcardamom.AsIpreparedmybatter,Iusedtherightamountofcardamom,butfresh,notdried.Oh,wow,wasthatamistake!Themuffinsweresooverpoweringthatafterjustonebite,oureyesstartedwatering.Iwouldhavefiguredthedriedspice,beingconcentrated,wouldbemorepotentthanfresh.Notso!

DailyDozenFoods


THREE-BEANCHILLIMAKES:4SERVINGS•DIFFICULTY:easy

Enjoythistastychillialoneoronabedofbrown,redorblackriceorcookedgreens(orboth).It’salsoagreattoppingforsweetpotatoes.

2cups/500mlVegetableBroth(here)1redonion,chopped1pepper(anycolor),seededandchopped2garliccloves,minced1smallhotchillipepper,seededandminced2to3cups/200to300gchoppedmushrooms2tablespoonschillipowder,ortotaste¼cup/56gjarredtomatopurée114.5-ounce/400gBPA-freetinorTetraPaksalt-freedicedtomatoes,undrained½cup/100gdriedredlentils1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freekidneybeans,drainedandrinsed1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freeblackbeans,drainedandrinsed2tablespoonsUmamiSauce(here)1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)1tablespoonSavorySpiceBlend(here),ortotaste½teaspoonsmokedpaprika

¼teaspoongroundblackpepper

Inalargepan,heat1cup/250mlofthebrothovermediumheat.Addtheonionandpepperandcookuntilsoftened,stirringoccasionally,about5minutes.Addthegarlic,mincedchilli,andmushrooms;thenstirinthechillipowderandtomatopurée.Addtheremainingingredients,includingthesecondcupofbroth,andsimmer,stirringoccasionally,untilthelentilsaretenderandtheflavorsareblended,about50minutes.Tastetoadjusttheseasonings,ifneeded,andservehot.

CHILLIVARIATIONS

Justastherearecountlesswaystomakechilli,therearejustasmanywaystoserveit.Tryitonabedofcookedgreensorwholegrains.Useitasatacofilling.Tossitwithwholewheatpasta.Topbakedsweetpotatoesorwintersquashwithit.Experimentandenjoy!

DailyDozenFoods

XBEANSXOTHERVEGETABLESXHERBSANDSPICES

CHAMPIONVEGETABLECHILLIMAKES:4SERVINGS•DIFFICULTY:easy

Here’sanotherexcellentchillivarietythatcanbeservedinmanyways.Trythisoverbakedandmashedsweetpotato;brown,blackorredrice;quinoa;orgreensgreensgreens.Useitasafillinginaspringgreenswrap.Letusknowwhatothercreativewaysyoucomeupwithtoenjoythisdish!

1½cups/360mlVegetableBroth(here)1redonion,chopped½cup/50gmincedcelery2to3cups/200to300gchoppedmushrooms(anykind)1redpepper,seededandchopped1courgette,chopped1smallhotchillipepper,seededandfinelyminced(optional)2garliccloves,minced3tablespoonsjarredtomatopurée2tablespoonschillipowder,ortotaste1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)114.5-ounce/400gBPA-freetinorTetraPaksalt-freedicedtomatoes,undrained3cups/185gcookedor215.5-ounce/425gBPA-freetinsorTetraPakspintobeans,drainedandrinsed1cup/175gcornkernels2teaspoonsSavorySpiceBlend(here),ortotaste

½teaspoonsmokedpaprika

Inalargepan,heat1cup/250mlofthebrothovermediumheat.Addtheonionandceleryandcookuntilsoftened,about5minutes.Addthemushrooms,pepper,courgette,chilli(ifusing)andgarlicandcookuntilsoftened,stirringoccasionally,about10minutes.Stirinthetomatopurée,chillipowderandturmeric;thenaddthetomatoes,pintobeansandremaining½cup/110mlofbroth.Simmeruntilthevegetablesaretender,stirringoccasionally,about45minutes.Addalittlewaterifthechilligetstoothicktoyourliking.Stirinthecorn,SavorySpiceBlendandpaprika.Servehot.

DailyDozenFoods


GOLDENQUINOATABBOULEHMAKES:6SERVINGS•DIFFICULTY:easy

Turmericaddsatouchofgoldtothequinoainthistastyriffontabbouleh.Morethanfiftyclinicaltrialshavetestedturmericagainstavarietyofdiseases,includinglungandbraindiseasesandavarietyofcancers.It’sbeenshowntomakecolonpolypsdisappear,speedrecoveryaftersurgery,andtreatrheumatoidarthritisbetterthantheleadingdrug.Turmericalsoappearstobeeffectiveintreatingosteoarthritisandotherinflammatoryconditions,suchaslupusandinflammatoryboweldisease.Irecommendaquarter-teaspoonaday.

1cup/170gquinoa,washedwell,rinsedanddrained1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)DRESSING2tablespoonsblendedpeeledlemon(seehere)1tablespoonDateSyrup(here)1½teaspoonsSavorySpiceBlend(here)SALAD1½cups/255gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freechickpeas,drainedandrinsed2Romatomatoes,chopped1smallripeHassavocado,peeled,pittedanddiced1cup/150gchoppedcucumber½cup/15gmincedfreshparsley,mintorcoriander2springonions,minced

Groundblackpepper4cups/300gtornsaladgreens(myfavoriteisbabyrocket),toserve

Inasaucepan,bring1¾cups/430mlofwatertoaboil.Addthequinoaandturmericandreducetheheattolow.Coverandsimmeruntilthewaterisabsorbed,about15minutes.Drainwelltoremoveanyexcessmoisture.Transferthequinoatoalargebowlandsetasidetocool.

DRESSING:Inasmallbowl,combinethelemon,DateSyrup,SavorySpiceBlendand3tablespoonsofwater.

SALAD:Whenthequinoaiscool,addthechickpeas,tomatoes,avocado,cucumber,parsleyandspringonions.Pouronthedressingandseasonwithblackpeppertotaste.Mixgentlytocombine.Coverandrefrigerateforatleast1hour,oruntilreadytoserve.Thetabboulehtastesbestifenjoyedonthesamedayitismade.Toserve,spoonovertornsaladgreens.

10WAYSTOGETYOURDAILYTURMERIC

1.Addittoasmoothie.2.Useitincurries(here).3.Addittograindishes(here).4.Blenditintosaladdressings.5.Addittopastadishes.6.Mashitintoabakedsweetpotato.7.Addittosoups.8.Sprinkleitonyouroatmeal.9.Blenditintobeanspreads.10.Addittoyourpumpkinpie.

DailyDozenFoods


KALESALADWITHAVOCADOGODDESSDRESSINGMAKES:4SERVINGS•DIFFICULTY:easy

Isthereanythingkalecannotdo?

DRESSING

1smallripeHassavocado,peeledandpitted1springonion,coarselychopped1garlicclove,crushed¼cup/4tablespoonschoppedfreshparsley1tablespoonmincedfreshtarragon,or1teaspoondried2tablespoonsricevinegar2teaspoonsblendedpeeledlemon(seehere)1tablespoonnutritionalyeast(oryeastflakes)1teaspoonDateSyrup(here)½teaspoonwhitemisopaste½teaspoonSavorySpiceBlend(here),ortotaste

SALAD

4smallormediumbeetroots,trimmedandscrubbed1bunchredkale,washed,toughstemsremoved1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPak

salt-freeblackbeans,drainedandrinsed¼cup/30grawwalnuts,orothernut

DRESSING:Inablenderorfoodprocessor,combinealltheingredientsforthedressingandblendwell,scrapingdownthesidesasneeded,untilsmooth.Ifthedressingistoothickforyourliking,addupto⅓cup/80mlofwaterandblendtoincorporate.Tastetoadjusttheseasonings.Transferthedressingtoacontainerwithatight-fittinglidandrefrigerateuntilreadytoserve.

SALAD:Preheattheovento425°F/220°C/gasmark7.Arrangethebeetrootsinabakingdish,cover,andbakeuntiltender,40to60minutes,dependingonthesizeofthebeetroots.Removefromtheoven,uncover,andallowtocool.Whencoolenoughtohandle,removetheskinsfromthebeetroots,ifdesired.(Theyshouldslipoffeasily.)Slice,dice,orquarterthebeetrootsandtransfertoalargebowl.Finelychopthekaleandaddtothebowl.Addtheblackbeansandwalnuts.Tossgentlytocombine.Whenreadytoserve,tossthesaladwithasmuchofthedressingasdesired.

TIP:TheAvocadoGoddessDressingisalsogreatoverroastedsweetpotatoesandsteamedcauliflower.

VINEGAR

Hello.MynameisMichael,andIamavinegar-aholic.Yes.Ihaveanentirebarstockedwithvinegarswithdifferentflavorstocomplementdifferentdishes.Iputstrawberryvinegarsonpeaches,chocolatevinegaronfreshstrawberries,smokyvinegaronsavoryentrées,peachvinegaronmangoes,and,yes,mangovinegaronpeaches.Whenpeoplethinkofvinegar,distilledwhitevinegarmaypopintotheirmind,butthatbelongsunderthesinkwithothernaturalcleaners,notthestorecupboard.Thescienceonthebenefitsofvinegarsinspiredmetoexplorethissurprisinglyexoticandfar-reachingworld,andI’msogladitdid.Itrytobeareallyfrugalperson,butthethreethingsIsplurgeonareblazing-fastInternetservice,freshdateseveryfallandexoticvinegars.

DailyDozenFoods

XBEANSXGREENSXOTHERVEGETABLESXNUTSANDSEEDSXHERBSANDSPICES

BLACKBEANGAZPACHOSALADMAKES:4SERVINGS•DIFFICULTY:easy

Iknewbeanswerehealthy,butIdidn’trealizejusthowhealthyuntilalltheamazingmicrobiomeresearchstartedcomingout.Iencourageyoutogetintothe(delicious)habitofeatinglegumesthroughouttheday.BeforeIstartedpressure-cookingmyown,Ialwayskeptanopentinofbeansinthefridgeasaremindertoputtheminanythingandeverything,suchasthissalad,which,takingitscuefromthefamouschilledsoup,featuresgazpachoingredientswithblackbeansandazestydressingservedovergreens.

DRESSING

1teaspoonwhitemisopaste2teaspoonsblendedpeeledlime(seehere)1tablespoonnutritionalyeast(oryeastflakes)¼teaspoongroundcumin,ortotaste

SALAD

1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freeblackbeans,drainedandrinsed1ripetomato,seededandfinelychopped1redoryellowpepper,chopped

1cup/150gchoppedcucumber¼cup/25gmincedredonion1garlicclove,minced1teaspoonmincedjalapeñopepper5cups/375gmixedsaladgreens1smallripeHassavocadoHealthyHotSauce(here)(optional)

DRESSING:Inasmallbowl,combineallthedressingingredientsandstirtoblendwell.Setaside.

SALAD:Inalargebowl,combinetheblackbeans,tomato,pepper,cucumber,onion,garlicandjalapeño.

Pourthedressingoverthesaladandtosslightly.Coverandsetasidefor30minutes,orrefrigerateovernight.

Dividethesaladgreensamongindividualsaladplatesandtopwiththeblackbeangazpacho.Halveandpittheavocadoandcutitinto½-inch/1cmdice.TopthesaladswiththeavocadoandHealthyHotSauce(ifusing).Serveatonce.

DailyDozenFoods


SESAMEREDCABBAGE&CARROTSLAW


Ialwayskeepredcabbageinthefridge.It’scheap,colorfulandcruciferocious.And,itseemstokeepforever,notthatit’severlastedlongenoughinmyhouseholdforustofindout.Thisvibrantslawisanice,muchmoreflavorfulchangefromthetypicalheavy,mayonnaise-coveredcoleslaw–andwaybetterforyou!

DRESSING2tablespoonstahini2tablespoonsricevinegar2teaspoonsblendedpeeledlemon(seehere)2teaspoonsDateSyrup(here)1teaspoongratedfreshginger1teaspoonwhitemisopaste

SLAW

3cups/300gshreddedredcabbage1largecarrot,grated12mangetout,cutdiagonallyintothinmatchsticks2springonions,minced1cup/100gredgrapes,halved

2tablespoonschoppedfreshcoriander(optional)2tablespoonssesameseeds

DRESSING:Inasmallbowl,combineallofthedressingingredientswith2tablespoonsofwater.Stirwelltoblendandsetaside.

SLAW:Inalargebowl,combinethecabbage,carrot,mangetout,springonions,grapesandcoriander(ifusing).Pouronthedressingandtossgentlytocoat.Tasteandadjusttheseasoningasdesired.Sprinklewiththesesameseeds.Refrigerate,covered,untilreadytoserve.

CABBAGE

Antioxidantsareyourbody’sdefensesquad,chargedwithdestroyingDNA-damagingfreeradicals.Noneedtobuysomeexotic,so-calledsuperfruittogetthem,though.AccordingtoaUSDAdatabaseofcommonfoods,redcabbageprovidessomeofthehighestlevelsofantioxidantsperdollar.110Infact,redcabbagesmayhavenearlythreetimestheantioxidantpowerperdollarthandoblueberries.111

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CHOPPEDVEGETABLESALADMAKES:4SERVINGS•DIFFICULTY:easy

Oneofthegreatthingsaboutthisrecipeisthatit’sreallyflexible,soyoucancatertowhateveryou’reinthemoodfortastingandenjoying.Mixandmatchingredients,leavingoutanyyoudon’tlikeormaynothaveonhandandaddingotherfavorites.

1smallheadromainelettuce,choppedintobite-sizedpieces2radishes,chopped1ripetomato,chopped1cup/150gchoppedcucumber½smallorangeorredpepper,chopped½cup/50gchoppedcelery3artichokehearts,chopped1½cups/90gcookedor115.5-ounce/425gBPA-freetinorTetraPakcannellinibeans,drainedandrinsedRanchDressing(here)

Inalargebowl,combinethelettuce,radishes,tomato,cucumber,pepper,celery,artichokeheartsandcannellinibeans.

DrizzletheRanchDressingontothesaladandtosstocombine.

DIYSALADBAR

Keepaselectionofsaladingredientspreppedsoyourownpersonalsaladbarisreadywheneveryougetacraving.Washandspin-drysaladgreens;mixupafewofthedressingsinthischapterandkeepavarietyofwashed,slicedanddicedveggiesintightlycoveredcontainerssoallyouhavetodoiscreateyoursaladmasterpiece.Keephandystorecupboardingredientadd-ins,suchasnutsanddriedfruit.Forvariety,changeupthegreensyouuseinsalads,trydifferentvinegarsinthedressings,andaddnewfruit,veggieandnutcombos.

DailyDozenFoods

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MANGO-AVOCADO-KALESALADWITHGINGER-SESAMEORANGE

DRESSINGMAKES:4SERVINGS•DIFFICULTY:easy

Mangoesareoneofmyfavoritefruits.Ijustlovetheirtasteandtexture.ButI’verecentlydiscoveredanewfruitIloveevenmore–thepapaya,NorthAmerica’slargestnativefruit.Ifyou’reluckyenoughtofindapapaya,youcanuseitinthissaladinsteadofmango.

DRESSING

½orange,peeled1tablespoonricevinegar2tablespoonstahini1½teaspoonsgratedfreshginger1garlicclove,minced1tablespoonmincedspringonion2teaspoonsmincedfreshparsleyorcoriander1teaspoonwhitemisopaste1teaspoonDateSyrup(here)1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)⅛teaspooncayennepepper(optional)

SALAD

SALAD

5cups/335gchoppedredkaleorbabyspinachleaves1ripemango,peeled,pittedandcutinto½-inch/1cmdice1ripeHassavocado,peeled,pittedandcutinto½-inch/1cmdice

DRESSING:Inamini-blenderorsmallfoodprocessor,combineallthedressingingredientsandblenduntilsmooth.Setaside.

SALAD:Inalargebowl,combinethekale,mangoandavocado.Pouronasmuchofthedressingasdesiredandtossgentlytocombine.

NOTE:Ifyoudon’thaveamini-blenderorsmallfoodprocessor,youmaywanttodoublethedressingrecipetomakeinalargermachine(andthensavehalfforanotherday).

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SUPERSALADWITHGARLICCAESARDRESSING&HEMP

HEARTSMAKES:4SERVINGS•DIFFICULTY:easy

Addbite-sizeddicesofsteamedorsautéedtempehtothissaladforaprettyperfectentrée.

DRESSING

2garliccloves,crushed2tablespoonsnutritionalyeast(oryeastflakes)1tablespoonalmondbutter1tablespoonblendedpeeledlemon(seehere)1tablespoonwhitemisopaste1tablespoonmincedfreshparsley1teaspoonsalt-freewhole-grainmustard1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)1teaspoonSavorySpiceBlend(here),ortotaste

SALAD

1headromainelettuce,trimmedandtornintosmallpieces1bunchwatercress,stemmedandchopped,or2cups/550gbaby

spinach1cup/175ghalvedcherrytomatoes1carrot,shredded3tablespoonshulledhempseeds(hemphearts)

DRESSING:Inablender,combine½cup/120mlofwaterwithallthedressingingredientsandblenduntilsmooth.Tasteandadjusttheseasoningtoyourliking.Setaside.

SALAD:Inalargebowl,combineallthesaladingredients,tosslightlywiththedressing,andserve.

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PISTACHIO-SPINACHSALADWITHSTRAWBERRYBALSAMIC

DRESSINGMAKES:4SERVINGS•DIFFICULTY:easy

Thisfancy-lookingsaladisincrediblyeasytomake.Iffreshstrawberriesareunavailable,substitutefrozenberriesthathavebeenthawedtoroomtemperature.(Halfourfreezerisstockedwithfrozenberries,andtheotherhalfwithfrozengreens!)

DRESSING

1cup/200gstrawberries,hulledandhalved1tablespoonchoppedshallot¼cup/60mlbalsamicvinegar1tablespoonDateSyrup(here)½teaspoonsalt-freewhole-grainmustard1teaspoonfreshthyme,or½teaspoondried½teaspoonpoppyseeds¼teaspoongroundblackpepper

SALAD

8cups/1.8kgbabyspinach

½cucumber,halvedandthinlysliced¼cup/38grawpistachios

DRESSING:Inablender,combinethestrawberries,shallot,vinegar,DateSyrup,mustardandthyme.Blenduntilsmooth.Stirinthepoppyseedsandblackpepperandsetaside.

SALAD:Inalargebowl,combineallthesaladingredients,dresstoyourliking,andtosslightlytocoat.

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BLACKBEANBURGERSMAKES:4SERVINGS•DIFFICULTY:easy

Therecanneverbeenoughwaystogetbeansintoyourdailymeals.Thisisoneofthebest.Serveontoasted100%whole-grainbreadwithallthefixings.Theseburgersfreezewell,soconsiderdoublingtherecipesoyou’llhavethemreadyforjust-thaw-and-indulgemoments.

1cup/100grolledoats½cup/55gwalnutpieces1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)½cup/75gchoppedredonion⅓cup/35gchoppedmushrooms1½cups/95gcookedor115-ounce/425gBPA-freetinorTetraPaksalt-freeblackbeans,wellrinsedanddrained2tablespoonstahinioralmondbutter1tablespoongroundflaxseeds(orlinseeds)1tablespoonnutritionalyeast(oryeastflakes)1tablespoonchoppedfreshparsley2teaspoonswhitemisopaste1teaspoononionpowder½teaspoongarlicpowder½teaspoonsmokedpaprika1teaspoonSavorySpiceBlend(here)

Pulsetheoats,walnutsandturmericinafoodprocessoruntiltheyarefinelyground.Addtheonion,mushrooms,beans,tahiniandflaxseedsandpulseuntil

ground.Addtheonion,mushrooms,beans,tahiniandflaxseedsandpulseuntilwellcombined.Addtheremainingingredientsandpulsetomixwell.

Pinchsomeofthemixturebetweenyourthumbandindexfingertotestwhetheritholdstogether.Ifthemixtureistoowet,addmoreoats.Ifthemixtureistoodry,addalittlewater,1tablespoonatatime.Transferthemixturetoaworksurfaceanddivideintofourequalportions.Shapeeachintoapattyabout½-inch/1cmthickandtransfertoaplate.Refrigeratefor30minutes.


Lineabakingsheetwithasiliconematorbakingparchmentandarrangetheburgersonit.Bakeuntilhotandlightlybrowned,turningonce,about25minutes.Servehot,asdesired.

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SLOPPYJACKSMAKES:4SERVINGS•DIFFICULTY:easy

JackfruitisnativetoSouthernAsiaandhasbeencultivatedforaslongassixthousandyears.Despiteitspopularityandlongculinaryhistoryoverseas,it’sjuststartingtomakeanameforitselfintheUnitedStatesbecauseofitsversatiletextureandinterestingflavor–amixofmango,banana,appleandpineapple.Jackfruitislowincaloriesandfat,andrichinfiber.YoumaybeabletofindfreshjackfruitinAsianmarkets,oryoucanjustbuyittinned,asInormallydo.

120-ounce/550gBPA-freetinjackfruit(packedinwater,notsyrup),drainedandrinsed1tablespoonnutritionalyeast(oryeastflakes)1teaspoonSavorySpiceBlend(here)½teaspoonsmokedpaprika½teaspoonchillipowder1smallredonion,minced½redpepper,seededandminced¾cup/170gjarredorTetraPaksalt-freepassata2tablespoonsdatesugar1tablespoonsalt-freewhole-grainmustard4slices100%whole-grainbread

Blotthedrainedandrinsedjackfruitdrywithkitchenpaperoracleanteatowel.Removeanddiscardanyhardpiecesofitscore.Transferthejackfruittoabowlandaddthenutritionalyeast,SavorySpiceBlend,paprikaandchillipowder.

Tosstocoatandsetaside.

Heat½cup/120mlofwaterinalargefryingpanovermediumheat.Addtheonionandpepper,cover,andcookuntilsoft,about5minutes.Stirinthepassata,datesugarandmustard.Addthecoatedjackfruitandreducetheheattolow.Coverandsimmerfor25to30minutes,stirringfrequently,addingalittlemorewater,1tablespoonatatime,ifneededsothemixturedoesn’tsticktothefryingpan.Asthejackfruitcooks,usetwoforkstoshreditintosmallerpieces.Cookuncoveredforthefinal5minutestothickenthesauce.Toserve,spoonthejackfruitmixtureontothebreadandservehot.

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CURRIEDCHICKPEAWRAPSMAKES:4WRAPS•DIFFICULTY:easy

Oneoftheingredientsofcurrypowder,whichisoneofmyfavoritespicemixes,isturmeric.Besidesbeingsogoodforyou,turmericgivestheblenditsbeautifulyellowcolor.Thecurriedchickpeafillinginthisrecipeisalsogreatinlettucewrapsorservedasadip.TryitwithThree-SeedCrackers(here)foraflavorfulstarterorsnack.

1½cups/255gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freechickpeas,drainedandrinsed1½teaspoonscurrypowder,ortotaste1teaspoonblendedpeeledlemon(seehere)1teaspoondatesugar¼teaspoonwhitemisopasteSavorySpiceBlend(here)½cup/50gchoppedcelery⅓cup/17gshreddedcarrot⅓cup/50gchoppedcashews⅓cup/50graisins1firmsweetapple,coredandchopped1tablespoonchoppedspringonion4100%whole-graintortillas2cups/150gshreddedlettuce

Inafoodprocessor,combine1cup/170gofthechickpeaswiththecurrypowder,lemon,datesugar,misoandSavorySpiceBlendtotastewith3to4tablespoonsofwater.Processuntilsmooth.Addtheremaining½cup/85gofchickpeasandthecelery,carrot,cashews,raisins,appleandspringonion,andpulsejusttocombineandbreakupthechickpeasabit.Tasteandadjusttheseasonings,ifneeded.

Toassemble,dividethechickpeamixtureevenlyontothetortillasandtopeachwiththelettuce.Tightlyrollupeachofthetortillastomakeawrap.Cuteachwrapinhalfandserveimmediately.

CHICKPEAS

Themorechickpeas(andotherlegumes)youeat,thehealthieryouare.Inonestudy,researchersdividedoverweightsubjectsintotwogroups.Thefirstgroupwasaskedtoeat1kgaweekofchickpeas,lentils,splitpeasorharicotbeans–butnottochangetheirdietinanyotherway.Thesecondgroupwasaskedtosimplycutout500caloriesadayfromtheirdiet.Guesswhogothealthier?Thegroupdirectedtoeatmorefood.Eatingchickpeasandotherbeanswasshowntobejustaseffectiveatslimmingwaistlinesandimprovingbloodsugarcontrolasitisatcuttingcalories.Thelegumegroupalsogainedadditionalbenefitsintheformofimprovedcholesterolandinsulinregulation.112

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SPINACH&MUSHROOMBLACKBEANBURRITOS


Spinachisnotmyfavoritegreen.Ilovealldarkgreenleafies,butI’mmorelikelytogoforacruciferousone,suchaskaleorrocket.Spinachisagreatoptionfornewbies,though.Itdoesn’thaveastrongdistinctiveflavor,soyoucanblendhandfulsintoasmoothieandhardlytasteit.Spinachalsofitswellintofoodslikeburritos,suchasthisnutritiousonefeaturingmushroomsandblackbeans.Thisfillingissogoodyoushouldn’tsaveitonlyforburritos.Makeadoublebatchsoyouhaveitonhandtoheatandeatwheneverandhoweveryouwant.

1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freeblackbeans,drainedandrinsed½cup/75gmincedredonion2garliccloves,minced2cups/200gchoppedmushrooms4cups/900gbabyspinach1tablespoonnutritionalyeast(oryeastflakes)SavorySpiceBlend(here)CayennepepperHealthyHotSauce(here)4100%whole-graintortillasSummerSalsa(here)

Inabowl,mashtheblackbeanswithaforkorpotatoricerandsetaside.

Heat¼cup/60mlofwaterinafryingpanandaddtheonionandgarlic.Cook,stirringoccasionally,untilsoftened,about5minutes.Stirinthemushroomsandcookfor3minuteslongertosoften.Addthespinachandcook,stirring,untilthespinachiswilted.Addthemashedblackbeansandcontinuetocook,stirring,untiltheliquidisabsorbed.Stirinthenutritionalyeast,SavorySpiceBlend,cayenneandhotsaucetotaste.Tasteandadjusttheseasoningstoyourliking.

Toserve,spoonaquarterofthefillingdownthecenterofeachtortilla.Addmorehotsauce,ifdesired,androllupeachburrito,tuckinginthesidesasyoudoso.Serveimmediatelyor,oneatatime,placeeachfilledburritoinahotnon-stickfryingpanforaminuteortwo–justlongenoughtolightlybrowntheoutsideofthetortillas.ServewiththeSummerSalsa.

SPINACH

Popeyewasrightwhenhebraggedhewasstrongtothefinishbecauseheatehisspinach.OfallthefoodgroupsanalyzedbyateamofHarvardUniversityresearchers,greensturnedouttobeassociatedwiththestrongestprotectionagainstmajorchronicdiseases,113includinguptoabouta20percentreductioninriskforbothheartattacks114andstrokes115associatedwitheveryadditionaldailyserving.Comparingspinach,roundlettuce,endive,radicchioandromainelettuce,CornellUniversityresearchersfoundthatspinachwasbestatsuppressingthegrowthofbreastcancer,braintumor,kidneycancer,lungcancer,pediatricbraintumor,pancreaticcancer,prostatecancerandstomachcancercellsinvitro.116

DailyDozenFoods


VERACRUZTEMPEHLETTUCEWRAPS

MAKES:4SERVINGS(2WRAPSPERSERVING)•DIFFICULTY:

moderate

Noriflakeshelpgivethesecrunchywrapsatasteofthesea.Lookfornoriandotherseavegetablesinnaturalfoodstores,Asianshopsoronline.

8ounces/225gtempeh,cutinto¼-inch/5mmdice2teaspoonschillipowder2teaspoonsgroundcumin½teaspooncayennepepper1smallredonion,chopped2garliccloves,minced1or2jalapeñopeppers,seededandminced3Romatomatoes,chopped1teaspoonnoriordulseflakes1tablespoonblendedpeeledlime(seehere)8largeromaineorroundlettuceleaves,forwraps1ripeHassavocado,peeled,pittedandchopped½cup/25gchoppedfreshcoriander(optional)HealthyHotSauce(here)orSummerSalsa(here)(optional)

Steamthetempehinasteamerbasketoverboilingwaterfor15minutesandthensetaside,uncovered.

Inashallowbowl,combinethechillipowder,cuminandcayenne;thenaddthesteamedtempeh,tossinglightlytocoat.

Heat¼cup/60mlofwaterinafryingpanovermedium-highheat.Addtheonion,garlicandjalapeñoandcookfor5minutesoruntilsoft,addingalittlemorewaterifneededsotheingredientsdon’tburn.Stirinthetomatoesandnoriandcookuntilmostoftheliquidevaporates,about3minuteslonger.Addtheseasonedtempehandlimeandcontinuetocookuntillightlybrowned,about4minutes.

Toassemble,spoonsomeofthefillingontoalettuceleafandtopwithsomeavocado,coriander(ifusing)andHealthyHotSauceorSummerSalsatotaste(ifusing).Repeatwiththeremainingingredientsandserve.

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BEETROOTBURGERSMAKES:6BURGERS•DIFFICULTY:moderate

What’steff?AnEthiopiangrain,teffmayhavebeencultivatedasmanyassixthousandyearsago.Itistiny–150grainsofteffequaltheweightofjustasinglegrainofwheat.ThewordcomesfromanEthiopianrootthatmeans‘lost’,becauseifyoudropagrainofit,youarenotlikelytofinditagain.Assuch,teffcooksmorequicklythanothergrains.

½cup/75gmincedredonion2garliccloves,minced1cup/150gfinelygratedrawbeetroot1cup/100gmincedmushrooms½teaspoonsmokedpaprika½teaspoonmustardpowder½teaspoongroundcumin½teaspoongroundcoriander1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)1½cups/95gcookedor115-ounce/425gBPA-freetinorTetraPaksalt-freeblackbeans,rinsedandwelldrained1cup/250gcookedbrown,redorblackrice;teff;orquinoa;welldrainedandblotteddry1tablespoongroundflaxseeds(orlinseeds)1tablespoonwhitemisopaste½cup/50grolledoats,groundintocoarseflour½cup/55ggroundwalnuts

6100%whole-grainbuns

Heat¼cup/60mlofwaterinalargefryingpanovermediumheat.Addtheonionandcookuntilsoftened,about5minutes.Stirinthegarlicandthenaddthebeetrootandmushrooms.Sprinkleonthepaprika,mustard,cumin,corianderandturmeric.Cookuntilthevegetablesaresoftenedandtheliquidisabsorbed,about4minutes.

Inalargebowl,mashthebeanswelltobreakthemup.Addthecookedgrain,flaxseedsandmiso.Mashthemixturetocombineandthenaddtheoatsandwalnuts,thenthecookedvegetables.Combineuntilthemixtureholdstogetherwhenpressedbetweenyourthumbandforefinger.Dividethemixtureintosixequalportionsanduseyourhandstoshapethemintoballs.Presstheballsintopattiesandtransferthemtoaplate.Refrigerateforaminimumof30minutes.

Preheattheovento375°F/190°C/gasmark5.Lineabakingsheetwithasiliconematorbakingparchmentandarrangetheburgersonit.Bakefor30minutes,gentlyflippingthepattiesabouthalfwaythrough.Servehotwithorwithoutabunandyourfavoritecondiments.

NOTE:Becarefulwhengratingbeetroots–theirbrightredcolorcanstain!

SOYA

Soyabeanconsumptionhelpsreducemenopausalhot-flashsymptoms,117aswellasdecreaseawoman’sriskofbreastcancer.118Infact,womendiagnosedwithbreastcancerwhoatemoresoyalivedsignificantlylongerandhadasignificantlylowerriskofbreastcancerrecurrencethanthosewhoateless.119

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BEANS&GREENSQUESADILLASMAKES:4SERVINGS•DIFFICULTY:easy

Whoneedsquesowhenyoucanenjoyquesadillasfilledwithazestyblendofbeansandgreens?

1smallredonion,minced3garliccloves,minced1bunch(about5cups/1.1kg)chardorredkale,finelychopped2Romatomatoes,chopped1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freecannellinibeans,drainedandrinsed2tablespoonsnutritionalyeast(oryeastflakes)1teaspoonchillipowderSavorySpiceBlend(here)(optional)HealthyHotSauce(here)(optional)4(10-inch/25cm)100%whole-graintortillasSummerSalsa(here)(optional)

Heat¼cup/60mlofwaterinapanovermediumheat.Addtheonionandgarlicandcookuntilsoftened,about5minutes.Addthechardandtomatoes,andcontinuetocook,stirring,untilthegreensaretenderandtheliquidiscookedoff,about5minuteslonger.

Whilethegreensarecooking,mashthebeansinabowlandstirinthenutritionalyeast,chillipowderandSavorySpiceBlendandHealthyHotSaucetotaste(ifusing).Mixwell.

Drainoffanyremainingliquidfromthegreensmixtureandthenstirintothe

beanmixture.Tasteandadjusttheseasonings,ifneeded.

Dividethefillingamongthetortillas,spreadingitevenlyoverthebottomhalfofeach.Foldthetophalfofthetortillaoverthefilling,pressingdownlightlytoholdthehalvestogether.Placetwoofthequesadillasinalargenonstickfryingpanorgriddleovermediumheat.Cookuntillightlybrownedonbothsides,turningonce,about3minutesperside.Repeatwiththeremainingquesadillas.Toserve,cuteachquesadillaintothreeorfourwedgesandarrangeonplates.ServewithSummerSalsa,ifdesired.

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COURGETTENOODLESWITHAVOCADO-CASHEWALFREDO

MAKES:4SERVINGS•DIFFICULTY:moderate

Ifyoudon’thaveaspiralizer,don’tworry.Youcanstillmakecourgettenoodlesrightathome.Simplyuseaneverydayvegetablepeelertoscrapelong,thinstrandsfromthecourgettes.

1cup/150grawcashews,soakedfor4hoursandthendrained2tablespoonsnutritionalyeast(oryeastflakes)2teaspoonswhitemisopaste1½cups/360mlVegetableBroth(here)orwater½ripeHassavocado,peeledandpitted1tablespoonblendedpeeledlemon(seehere)4to6mediumcourgettes,trimmedandspiralizedorcutintolong,thin,noodle-likestrips1cup/175gcherrytomatoes,halvedlengthwiseGroundblackpepperorchilliflakes2tablespoonsmincedfreshparsleyorbasilNuttyParm(here),toserve

Grindthedrainedcashewsinahigh-speedblender.Addthenutritionalyeast,misoandbrothandblenduntilsmooth.Addtheavocadoandlemonandblenduntilsmooth,addingmorebroth,1tablespoonatatime,ifthesauceistoothick.Setaside.

Steamthecourgettenoodlesoverboilingwateruntiltender,2to4minutes.Set

aside.

Inalargesaucepanordeepfryingpan,warmthecashewsauceoverlowheat,stirringoften.Addthecourgettenoodlesandtomatoes.Stirgentlyuntilthevegetablesareheatedthrough,about5minutes.Ifthesauceistoothick,addalittlemorebrothtoreachyourdesiredconsistency.Whenhot,serveatonce,sprinkledwithblackpeppertotaste,theparsleyandNuttyParm.

SPIRALIZING

Traditionalnoodlesaremadeofgrains,butthankstothespiralizer,youcanmakeyourownnoodlesoutofvegetables.Thespiralizerisaninexpensivetoolthatletsyouturnfreshveggiesintoveggie-noodles.

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PESTOCARROTNOODLESWITHWHITEBEANS&TOMATOES


Pestoislikeamagicact:Youtakeagreenleafyvegetable(basil)andwithjustalittlework,pestopresto!Youturnitintoadelicioussauce!Thepestointhisrecipecanalsobeenjoyedwithyourfavoritewhole-grainorbeanpasta.

3garliccloves1teaspoonwhitemisopaste3cups/90gbasilleaves⅓cup/40galmondsorwalnuts2tablespoonsnutritionalyeast(oryeastflakes)½cup/120mlVegetableBroth(here)orwaterGroundblackpepper4largecarrots1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freecannellinibeans,drainedandrinsed1cup/175gcherrytomatoes,halvedlengthwiseNuttyParm(here),toserve

Inafoodprocessor,combinethegarlicandmisoandprocessuntilthegarlicisminced.Addthebasil,nutsandnutritionalyeastandprocessuntilfinelyminced.Addthebrothandblackpeppertotaste,andprocessuntilsmooth,addingalittlemorebrothifneededtoachievethedesiredtextureforyourpestosauce.Setaside.

Cutthecarrotsintolong,thinstrips,usingaspiralizer,mandolineorvegetablepeeler.Steamthecarrotnoodlesuntiltender,5to7minutes.Inashallowbowl,combinethecarrotnoodleswiththebeans,tomatoesandpestosauceandtossgentlytocombine.SprinklewithNuttyParmandserve.

WALNUTS

Walnutsareprobablythehealthiestnuts,containingthemostomega-3sandantioxidantpower.Theyaremynutsofchoice,andIoftenswapoutothernutsinrecipesforthesetomaximizethenutritionalvalueofmymeals.

DailyDozenFoods


SPAGHETTISQUASHARRABIATA


Remember,aswithmostvegetables,themorecolorfulthesquash,themorelikelyit’spackedwithantioxidants.

1large(3-pound/1.3kg)spaghettisquash,cutinhalf3garliccloves,minced3cups/675gfresh,jarredorTetraPaktomatoes,finelydiced2tablespoonsjarredtomatopurée1teaspoonbalsamicvinegar1teaspoonwhitemisopaste1teaspoondriedbasil½teaspoonchilliflakes,ortotasteSavorySpiceBlend(here)¼cup/4tablespoonsmincedfreshparsleyGroundblackpepperNuttyParm(here)

Preheattheovento350°F/180°C/gasmark4.Placethesquashhalvesinalargebakingdish,cutsideup.Add1to2inches/2.5to5cmofwaterandtightlycoverthedish.Bakeuntiltender,45to60minutes.

Whilethesquashisbaking,makethesauceinalargefryingpan:Heat2tablespoonsofwaterovermediumheat.Addthegarlicandcookfor1minutetosoften.Stirinalltheremainingingredients,excepttheNuttyParm,andcookfor5minuteslonger.Keepwarm.

5minuteslonger.Keepwarm.

Whenthesquashisdonebaking,removeanddiscarditsseeds.Useaforktoscrapethesquashinstrandsandplaceinalargebowl.Addthesauceandtossgentlytocombine.SprinklewithNuttyParmandserve.

TIP:Thisarrabiatasaucealsotastesgreattossedwithcourgettenoodlesorwhole-grainpasta.

NUTSINTHERAW

It’shealthiesttoeatnutsraw.Whenhigh-fatandhigh-proteinfoodsareexposedtotemperaturesabove250°F/120°C,advancedglycationendproducts,orAGEs,arecreated.Appropriatelyacronymed,theseso-calledglycotoxinsarethoughttoacceleratetheagingprocess.Thehighestlevelsarefoundingrilled,roasted,friedandbarbecuedmeat,butAGEscanalsooccurwhenplantfoodshighinfatandprotein,suchassoyafoodsornuts,aregrilledortoasted.

DailyDozenFoods

XOTHERVEGETABLESXNUTSANDSEEDSXHERBSANDSPICES

ROASTEDVEGETABLELASAGNA


Oneofthewonderfulthingsaboutlasagnaisbeingabletotrulymakeityourown.Notcrazyaboutaubergine?Useslicedportobellomushroomsinstead(asIdo).Wanttobulkitup?Addsomecrumbledsteamedtempehtothetomatosauce.And,asalways,consideraddingchoppedgreenstothis–andeverythingelse!

1headcauliflower,cutverticallyinto¼-inch/5mmslices1courgette,cutinto⅛-inch/3mmslices1aubergine,cutinto⅛-inch/3mmslices1redpepper,seededandchopped12100%whole-grainlasagnasheets1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPakcannellinibeans,drained,rinsedandmashed¼cup/15gnutritionalyeast(oryeastflakes)¼cup/4tablespoonsmincedfreshparsley½cup/120mlAlmondMilk(here)1teaspoonblendedpeeledlemon(seehere)1teaspoonwhitemisopaste1teaspoondriedoregano1teaspoondriedbasil1teaspoongarlicpowder

1teaspoononionpowder¼teaspoonchilliflakes,ortotaste¼teaspoongroundblackpepper3cups/675gjarredorhomemademarinarasauce¼cup/25gNuttyParm(here)

Preheattheovento425°F/220°C/gasmark7.Linetwolargebakingsheetswithsiliconematsorbakingparchment.Arrangethecauliflowerononeofthepreparedbakingsheetsandthecourgetteandaubergineontheother.Sprinklethechoppedpepperoverthecourgetteandaubergine.Placebothpansofvegetablesintheovenandroastuntiltheveggiesaretender,about20minutes,turningonceabouthalfwaythrough.

Whilethevegetablesareroasting,cookthelasagnasheetsaccordingtothepacketinstructions.Drainandsetaside.

Removetheroastedvegetablesfromtheovenandsetasidetocool.Lowertheoventemperatureto350°F/180°C/gasmark4.

Transfertheroastedcauliflowertoafoodprocessorandpulseuntilitisfinelychopped.Placethecauliflowerinalargebowlandaddtheremainingingredients,exceptthemarinarasauceandNuttyParm.Mixwell.

Toassemble,spreadalayerofmarinarasauceonthebottomofa9×13-inch/23x32cmbakingdish.Topthesaucewithalayeroflasagna.Coverthelasagnasheetswithhalfoftheroastedvegetables,toppedwithhalfofthecauliflowermixture.Addanotherlayeroflasagna,toppedwithmoresauce.Onceagaincoverthelasagnawithroastedvegetables,andthenthecauliflowermixture.Repeatthislayeringprocess,endingwithalayeroflasagnasheetstoppedwithsauce.SprinkleNuttyParmontop.Coverandbakefor30to40minutes,oruntilhotandbubbling.Removefromtheovenandletstandfor10minutesbeforecuttingandserving.

DailyDozenFoods


STUFFEDPORTOBELLOSWITHHERBEDMUSHROOMGRAVY


IfIhadbeenpreparingaDailyBaker’sDozen,mushroomswouldprobablyhavemademylist.Thoughtheevidenceisn’tquiteasstrong,there’salotofinterestingnewresearchthattoutsthebenefitsmushroomsoffer,especiallyonimprovingimmunefunction.IfIdon’thavefreshmushroomsonhand,thendriedwilldo.Icooktheminsoups,addthemtopastasaucesormakethemthestarplayer,asinthisdish.

4largeportobellomushroomcaps,stemsremoved2springonions,coarselychopped2garliccloves,minced3cups/675gspinachleaves,looselypacked1½cups/260gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freechickpeas,drainedandrinsed2tablespoonstahini2tablespoonsnutritionalyeast(oryeastflakes)2tablespoonswhitemisopaste1teaspoonblendedpeeledlemon(seehere)½teaspoononionpowder½teaspoonsmokedpaprikaGroundblackpepper½cup/25g100%whole-grainbreadcrumbs

2tablespoonsgroundflaxseeds(orlinseeds)2shallots,finelyminced2cups/200gchopped,assortedfreshmushrooms1½cups/360mlVegetableBroth(here)1teaspoondriedthyme½teaspoondriedsage2tablespoonschoppedfreshparsley

Preheattheovento400°F/200°C/gasmark6.Arrangethemushroomcaps,stemsidedown,inalargebakingdishwith¼cup/60mlofwaterandbakefor10minutestosoften.

Whilethemushroomsarebaking,makethestuffing:Inafoodprocessor,combinethespringonions,garlic,spinachandchickpeasandprocessuntilfinelyminced.Addthetahini,nutritionalyeast,1tablespoonofthemiso,andthelemon,onionpowder,paprikaandblackpeppertotaste.Pulsetocombine.Addthebreadcrumbsandflaxseedsandpulseonceagaintocombinewhileretainingsometextureinthechickpeas.Flipoverthebakedmushroomsandspoonthestuffingmixtureintothemushroomcaps,gentlypressingthestuffingintoeachcap.Bakeforabout20minutes,oruntilthemushroomsaretenderandthestuffingishot.

Whilethestuffedmushroomsarebaking,makethegravy:Heat2tablespoonsofwaterinafryingpanovermediumheat.Addtheshallotandcookuntilsoft,about3minutes.Addthechopped,assortedmushroomsandcookfor2to3minutestosoften.Stirinthebroth,remainingtablespoonofmiso,thyme,sageandblackpeppertotaste.Bringtoaboil,thenreducetheheattolowandsimmerfor5minutes.Transferthemixturetoablenderorfoodprocessorandblenduntilsmooth.

Servethestuffedmushroomshotwiththegravyspoonedoverthetopandsprinkledwithparsley.

TIP:ThegravyisalsodeliciousasatoppingfortheBlackBeanBurgers(here)andtheRedQuinoaLoaf(here).

DailyDozenFoods

XBEANSXGREENSXOTHERVEGETABLESXFLAXSEEDSXNUTSANDSEEDSXHERBSANDSPICES

WHOLEROASTEDCAULIFLOWERWITHLEMON

TAHINISAUCEMAKES:4SERVINGS•DIFFICULTY:easy

Cauliflowerisanothernutritiousplantthatcanbeservedmanyways–roasted,boiled,sautéed,grilled,steamedorraw.Thewholecauliflowerinthisdishmakesagreat-lookingcenterpieceonthedinnertable.

3garliccloves,crushed2teaspoonswhitemisopaste1tablespoontahini1½tablespoonsblendedpeeledlemon(seehere)2tablespoonsnutritionalyeast(oryeastflakes)½teaspoonsalt-freewhole-grainmustard1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)SavorySpiceBlend(here)1headcauliflower,leavesandtoughstemremoved3tablespoonschoppedfreshparsleyGroundblackpepper

Inafoodprocessororblender,combinethegarlicandmisoandprocessuntilthegarlicisfinelyminced.Add½cup/120mlofwaterandthetahini,lemon,nutritionalyeast,mustard,turmericandSavorySpiceBlendtotasteandblendthesauceuntilsmooth.Setaside.

Bringwatertoboilinapanlargeenoughforthecauliflowertobeimmersedfully.Placethecauliflowercarefullyintheboilingwater.Coverandcookuntilblanched,about8minutes.


Transferthecauliflowertoashallowbakingdish,stemsidedown,andadd½inch/1cmofwater.Spoonabouthalfofthesauceontopofthecaulifloweranduseyourfingerstorubthesauceontothecauliflower.Roastuntilthecaulifloweristender,about40minutes.Stirtheparsleyandblackpeppertotasteintotheremainingsauceandadjusttheseasonings,ifneeded.Heattheremainingsauceinasmallsaucepanormicrowave.Whenthecauliflowerisready,transferittoaplatterandtopwiththeremainingsauce.Servehot.

CAULIFLOWER

Ifyouaddedonlyonethingtoyourdiet,considercruciferousvegetables,suchascauliflower.Lessthanasingleservingadayofcauliflower,broccoli,Brusselssprouts,cabbageorkalemaycuttheriskofcertaincancersprogressingbymorethanhalf.120

DailyDozenFoods

XCRUCIFEROUSVEGETABLESXNUTSANDSEEDSXHERBSANDSPICES

VEGETABLESTACKSWITHTOMATO-REDPEPPERCOULIS


Thisdishtakesalittleextratimetoassemble,butthebitofeffortissoveryworthit.It’sactuallyaquitesimpledishtomakeandlooksveryfancywhenplated.Perfectforwhenyouwanttoimpressyourdiningcompanion!

1largeaubergine,trimmedandcutinto4roundslicesabout½inch/1cmthick1largeredonion,cutinto4slicesabout½inch/1cmthick1largeorangeoryellowpepper,sidescutverticallytomake4squarepieces4largeportobellomushroomcaps,gillsremoved1or2largeripetomatoes,cutinto4slicesabout½inch/1cmthick3tablespoonsmincedredonion2plumtomatoes,chopped2roastedredpeppers(seehere,orshop-bought)1teaspoonwhitemisopaste1teaspoondriedbasil½teaspoondriedthyme1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)GroundblackpepperFreshparsleyforgarnish



Linetwolargebakingsheetswithsiliconematsorbakingparchment.Arrangetheaubergineslicesinasinglelayerononeofthepreparedbakingsheets.Baketheaubergineuntilsoft,turningonce,about15minutes.Removethebakingsheetfromtheovenandsetasidetocool;thenremovetheauberginefromthesheet.Meanwhile,onthesecondpreparedbakingsheet,arrangetheonionslicesinasinglelayerandbakefor7to8minutes.Turnovertheonionslices,placethepepperpiecesonthesamebakingsheetastheonion,androastuntilthevegetablesaretender,about15minuteslonger.Setasidetocool.Arrangethemushroomcaps,gillsideup,onthebakingsheetfromwhichtheauberginehasbeenremoved.Roastuntilsoftened,about10minutes.Setasidetocoolforafewminutes.

Lowertheoventemperatureto350°F/180°C/gasmark4.Assembletheroastedvegetablesinstacks:Tobegin,leavethefourmushroomcaps,gillsideup,ontheirbakingsheet.Topeachcapwithasliceofaubergine,followedbyasliceofonion,thenapepperslice,toppedwithasliceoftomato.Coverthebakingsheetandbakeuntilthevegetablesarehot,about20minutes.

Whilethevegetablesarecooking,makethesauce:Inafryingpan,heat3tablespoonsofwaterovermediumheatandaddthemincedonion.Coverandcookfor4minutes,oruntilsoft.Stirintheplumtomatoes,roastedpeppers,miso,basil,thyme,turmericandblackpeppertotaste.Coverandcookuntilthevegetablesareverysoft,about5minuteslonger.Transfertoafoodprocessorandpuréethesauceuntilsmooth.Keepwarmoverlowheatuntilreadytouse.

Whenthestacksareready,useametalspatulatocarefullyremovethemfromthebakingdish.Placeonestackinthecenterofeachoffourdinnerplates.Topandsurroundeachstackwiththesauceandparsleygarnish,andservehot.

TIP:Foramoreattractivedish,cutthestackablevegetablesslicessotheyareapproximatelythesamesize.Reservetheremainingpiecesofthevegetablesforanotheruse.

PEPPERS

EatingpeppersisassociatedwithasignificantlylowerriskofParkinson’sdisease.121Orangepepperswerefoundtosuppressprostatecancercellgrowthinvitrobymorethan75percent.122Ingeneral,red,orangeandyellowpeppersaremorenutrient-richthangreenonesare.

DailyDozenFoods


CAULIFLOWERSTEAKSWITHCHERMOULASAUCEMAKES:4SERVINGS•DIFFICULTY:easy

ChermoulaisasaucefoundinNorthernAfricancuisine,mostoftenmadeofamixtureofherbs,oil,lemonjuice,pickledlemons,garlic,cuminandsalt.Itmayalsoincludeonion,coriander,groundchillipeppers,blackpepperorsaffron.It’soneofthemostdramaticflavorsI’vetastedandelevatesthismeatysteaktoanotherlevel.Servethisdishoverquinoaorbrown,redorblackriceforaspectacularmeal.

1headcauliflower,trimmed,coredandcutinto½-inch/1cm-thickslices3garliccloves,crushed¾cup/22gcoarselychoppedfreshparsley¾cup/38gcoarselychoppedfreshcoriander1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)1teaspoonwhitemisopaste½teaspoongroundcoriander½teaspoongroundcumin½teaspoonsmokedpaprika¼teaspoongroundginger¼teaspooncayennepepper1tablespoonblendedpeeledlemon(seehere)



Arrangethecauliflowerslicesonalargebakingsheetlinedwithasiliconematorbakingparchment.Roastuntiljusttender,about15minutes,turningoncehalfwaythrough.

Inafoodprocessor,combinethegarlic,parsley,corianderandturmericandprocessuntilfinelyminced.Addthemiso,coriander,cumin,paprika,ginger,cayenne,lemonand¼cup/60mlofwater.Processuntilthesauceissmooth.Setaside.

Removetheroastedcauliflowerfromtheovenanduseametalspatulatotransferittoashallowservingplatter.Servehot,toppedwiththesauce.

DailyDozenFoods

XCRUCIFEROUSVEGETABLESXHERBSANDSPICES

PORTOBELLOS&GREENSONTOAST


AsmuchasIlovemushrooms,theyareseldomamaindishforme.Portobellosaretheexceptionbecausethey’resoheartyandsatisfying.Thisopen-faced,knife-and-forksandwichmakesaquickandeasylunchordinnerentrée.

8to12ounces/225to350gportobellomushroomcaps,thinlysliced3springonions,minced6cups/1.3kgchoppedspinachorchard1teaspoondriedthyme½teaspoonsmokedpaprika¼teaspoongroundblackpepper2tablespoonsUmamiSauce(here)½teaspoonsalt-freewhole-grainmustard⅓cup/80mlAlmondMilk(here)4slices100%whole-grainbread2tablespoonschoppedfreshparsley

Heat2tablespoonsofwaterinalargefryingpanovermedium-highheat.Addtheportobellosandstir-fryuntilsoftened.Addthespringonionsandspinachandcook,stirring,for1to2minutestowiltthegreens.Addthethyme,paprika,blackpepper,UmamiSauce,mustardandAlmondMilk,stirringtoblendwell,andcookfor1to2minuteslongertothickenslightly.Keepwarmwhileyoutoastthebread.Oncethebreadistoasted,cuttheslicesinhalfandarrangethem

onplates.Topwiththeportobellosandgreensandsprinklewithparsley.Servewarm.

VARIATIONS:Add1cup/62gofcookedbeans.Serveoverbrown,blackorredriceoranotherwholegraininsteadoftoast.Ifyouprefer,tryshiitakesinsteadofportobellos.Likewise,youcanusekaleortatsoiinsteadofspinachorchard.

MUSHROOMS

Mushroomsmaybeabletoboostimmunefunction.AnAustralianstudyfoundthatpeopleeatingacupofcookedwhitebuttonmushroomseverydaycanelevatetheirsalivaIgAlevels–antibodiesthatneutralizeandpreventvirusesfrompenetratingintothebody–byasmuchas50percent.123Thisappearstotranslateintofewerviralinfections.124

DailyDozenFoods

XGREENSXOTHERVEGETABLESXHERBSANDSPICESXWHOLEGRAINS

CHICKPEA&VEGETABLETAGINE


Lotsofspicescombinewithlotsofveggiesforagreat-tastingdishthatisespeciallygoodservedoverquinoaorbrown,redorblackrice.CommontoNorthAfricancuisine,taginerefersbothtotheearthenwarepotinwhichthefoodiscookedaswellasthefooditself.

1redonion,chopped1carrot,chopped1greenpepper,seededandchopped1garlicclove,minced1½teaspoonsmincedfreshginger2tablespoonsjarredtomatopurée¼teaspoongroundcinnamon½teaspoongroundcumin½teaspoonsmokedpaprika1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)⅛to¼teaspooncayennepepper,ortotaste2cups/500mlVegetableBroth(here)1cup/150ggreenbeans,cutinto1-inch/2.5cmpieces2cups/200gdicedmushrooms1½cups/255gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freechickpeas,drainedandrinsed

2tablespoonsmincedfreshcorianderorparsley2teaspoonsblendedpeeledlemon(seehere)1tablespoonraisinsorminceddriedapricot

Heat¼cup/60mlofwaterinalargesaucepanovermediumheat.Addtheonion,carrotandpepper.Coverandcookfor5minutes.Stirinthegarlic,ginger,tomatopurée,cinnamon,cumin,paprika,turmericandcayenne.Addthebroth,greenbeans,mushroomsandchickpeasandbringtoaboil.Reducetheheattolow,cover,andsimmeruntilthevegetablesaretender,about20minutes.Stirinthecoriander,lemonandraisinsandcook5minuteslonger.Tastetoadjusttheseasonings,andservehot.

DailyDozenFoods

XBEANSXOTHERFRUITSXOTHERVEGETABLESXHERBSANDSPICES

SMOKYBLACK-EYEDPEAS&SPRINGGREENS


ThisSouthernclassicisadeliciouswaytoenjoyyourgreens.Iffreshgreensareunavailable,substitutefrozengreensoranotherdarkgreenleafyvegetable,suchaskale.Ican’tgetenoughofthisdish,especiallywhenit’soverquinoaorbrown,blackorredrice.

1½pounds/675gfreshspringgreens,wellwashed,toughstemsremoved1smallredonion,chopped1garlicclove,minced1teaspoonsmokedpaprika1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)SavorySpiceBlend(here)1teaspoonwhitemisopaste114.5-ounce/400gBPA-freetinorTetraPaksalt-freedicedtomatoes,drained1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freeblack-eyedpeas,drainedandrinsedHealthyHotSauce(here)

Cookthespringgreensinapanofboilingwateruntiltender,about20minutes.Drainwell,reserving¼cup/60mlofthecookingwater;thencoarselychopthegreensandsetaside.Heatthereservedcookingwaterinalargefryingpanover

mediumheat.Addtheonion,garlic,paprika,turmericandSavorySpiceBlendtotaste.Coverandcookuntiltheonionsaresoft,about4minutes.Stirinthemiso,tomatoes,black-eyedpeas,greensandHealthyHotSaucetotaste.Simmertoheatthroughandcombinetheflavors,about10minutes.Servehot.

DailyDozenFoods


BRAISEDTEMPEH&BOKCHOYWITHSPICYGINGERSAUCE


Althoughtofuishighlynutritious,Iprefertempehasitisawholesoyafoodwithfewernutrientsremoved.Iloveitinthisdish,butyoucanalsomodifythisrecipewitheasebyskippingthetempehandaddingmorebokchoyorotherveggieswithadifferentbean.

16ounces/450gtempeh,cutinto½-inch/1cmdice1cup/250mlVegetableBroth(here)orwater1mediumredonion,chopped3to4smallheadsbabybokchoy,trimmedandhalvedlengthwise,or5cups/500gcoarselychoppedbokchoy3garliccloves,minced2tablespoonsgratedfreshginger2tablespoonswhitemisopaste1tablespoonricevinegar2tablespoonsUmamiSauce(here)½teaspoonchilliflakes,ortotaste1teaspoondatesugar½redpepper,minced1cup/100gchoppedmushrooms4springonions,chopped

Steamthetempehinasteamerbasketoverboilingwaterfor15minutes.

Steamthetempehinasteamerbasketoverboilingwaterfor15minutes.Uncoverandsetaside.

Heat¼cup/60mlofthebrothinalargefryingpanorwokovermedium-highheat.Addtheonionandbokchoy,andcook,stirringuntiltender,about5minutes.Removefromthefryingpanandsetaside.

Heattheremaining¾cup/190mlofbrothinthesamefryingpanovermediumheat.Stirinthegarlic,ginger,miso,vinegar,UmamiSauce,chilliflakesanddatesugar.Addthepepper,mushrooms,springonionsandsteamedtempehandstirtocombine.Lowertheheattoasimmerandcookfor5minuteslonger,stirringoccasionally.Addtheonionandbokchoy,andcookforabout3minuteslongertoheatthrough.Servehot.

GINGER

Adouble-blind,randomized,controlledclinicaltrialcomparedtheefficacyofgingerforthetreatmentofmigraineheadachestosumatriptan(Imitrex),oneofthetop-sellingdrugsintheworld.Apinchofpowderedgingerworkedjustaswellandjustasfastasthedrug125(andcostslessthanapenny).Gingercanalsohelpwithmenstrualcramps,whichplagueupto90percentofyoungerwomen.Just⅛teaspoonofgingerpowderthreetimesadaystartedafewdaysbeforeone’speriodwasfoundtodroppainfroman8toa6onascaleof1to10,anddownfurthertoa3inthefollowingmonth.126

DailyDozenFoods


CHICKPEA&CAULIFLOWERCURRY


Thiscurrymarrieslegumesandcruciferousvegetables,twoofthesuperstarplantfamilies,inamatchmadeinheaven.Ifyouaren’tinthemoodforgreenbeans,substitutegreenpeasoredamame.Serveovercookedbrownrice.

1cup/250mlVegetableBroth(here)1redonion,chopped2garliccloves,chopped1jalapeñopepper,seededandminced(optional)1½tablespoonscurrypowder1headcauliflower,trimmedandcutintosmallflorets8ounces/225ggreenbeans,trimmedandcutinto1-inch/2.5cmpieces114.5-ounce/400gBPA-freetinorTetraPaksalt-freedicedtomatoes,undrained2roastedredpeppers(seehere,orshop-bought),chopped1cup/250mlAlmondMilk(here)3tablespoonsnutritionalyeast(oryeastflakes)½teaspoonsmokedpaprika1½cups/255gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freechickpeas,drainedandrinsedCookedbrownrice,toserve

Inalargepan,heatthebrothtoaboilovermedium-highheat.Addtheonionandgarlic,cover,andcookuntiltender,about3minutes.Stirinthejalapeño(ifusing)andcurrypowder;thenaddthecauliflower,greenbeans,tomatoesandroastedpeppers.Coverandbringtoaboil.Reducetheheattolowandsimmeruntilthevegetablesaretender,about20minutes.

Whentheveggiesaretender,useahandblendertobreakupsomeofthevegetables.Alternatively,removeuptoaquarterofthesolidsandliquidsfromthepan,puréeinablenderorfoodprocessor,andthenreturnthemixturetothepan.StirintheAlmondMilk,nutritionalyeast,smokedpaprikaandchickpeas,andcook5to10minuteslongertoheatthroughandblendtheflavors.Serveoverabedofcookedbrownrice.

DailyDozenFoods

XBEANSXCRUCIFEROUSVEGETABLESXOTHERVEGETABLESXHERBSANDSPICESXWHOLEGRAINS

LENTILSHEPHERD’SPIEMAKES:4SERVINGS•DIFFICULTY:moderate

Lentilscanbetransformedintoadelicious,nutritioussoupyoucanmakeinasnap.Ifyou’refeelingalittlemoreambitious,youcanmakeameallikethiswonderfulsavorypie.

1smallredonion,chopped1carrot,chopped6ounces/175ggreenbeans,trimmedandcutinto½-inch/1cmpieces1courgetteoryellow(summer)squash,chopped1cup/250mlVegetableBroth(here)8ounces/225gmushrooms,chopped1tablespoonplus1teaspoonwhitemisopaste2tablespoonsUmamiSauce(here)1teaspoonmincedfreshthymeor½teaspoondried3tablespoonsnutritionalyeast(oryeastflakes)Groundblackpepper2cups/150gcookedlentilsCauliflowerMash(here)

Steamtheonion,carrotandgreenbeansinasteamerbasketoverboilingwaterfor5minutes.Addthecourgetteandsteamfor3minuteslonger,oruntilthevegetablesaretender.Drainandsetasideinashallowbakingdish.

Heatthebrothinasaucepanovermediumheat.Addthemushrooms,miso,UmamiSauce,thyme,2tablespoonsofthenutritionalyeastandblackpepperto

taste.Cook,stirring,for5minutes,oruntilthemushroomsaresoft.Transfertoablenderorfoodprocessor.Add½cup/35gofthecookedlentilsandblenduntilsmooth.Addupto½cup/120mlofadditionalbrothtomakethegravysmoother,asdesired.Combinethegravywiththeremaining1½cups/115goflentils,addtothesteamedvegetables,andstir.Setaside.

Preheattheovento375°F/190°C/gasmark5.Stirtheremaining1tablespoonofnutritionalyeastintotheCauliflowerMash;thenspoonitontopofthelentilsandvegetables,smoothingtocoverthesurface.Bakeuntilhot,30to40minutes.

TIP:Tosavesometime,youcansubstituteabout3cups/450goffrozenmixedvegetablesforthecarrot,greenbeansandcourgette.Simplysteamthem,andthenproceedwiththerecipe.

DailyDozenFoods


YELLOWSPLITPEADALWITHWATERCRESS


Myfavoritewayofpreparingsplitpeasistomakeawarmandcomfortingsoup.(It’saclassicforareason.)Ialsothrowsplitpeasinthericecooker,thewayIpreparelentils.Thefollowingisyetanotherwaytoaddthesenutritiouslittlegemsintoyourdailydiet.Remember:Inmyidealworld,we’reallenjoyinglegumes(beans,chickpeas,splitpeasorlentils)witheverymeal.Ifyouprefer,useanytypeoflentilinsteadoftheyellowsplit

peasinthisrecipe.Don’thavewatercress?Usespinachorrocketinstead.Servethisgorgeousdaloverbrown,blackorredrice.Dal,bytheway,istheIndianwordfor‘splitpea’,oradishmadewiththem.

1½cups/300gdriedyellowsplitpeas,pickedthroughandrinsed3cups/710mlVegetableBroth(here)orwater3cups/675gcoarselychoppedwatercressorspinach114.5-ounce/400gBPA-freetinorTetraPaksalt-freedicedcherrytomatoes,drained¼cup/12gchoppedfreshcoriander2garliccloves,minced1tablespoonfinelychoppedfreshginger1smallhotgreenchilli,seededandminced

2tablespoonsnutritionalyeast(oryeastflakes)1teaspoonwhitemisopaste1teaspoongroundcumin½teaspoongroundcoriander1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)2teaspoonsblendedpeeledlemon(seehere)

Coverthesplitpeaswithboilingwaterandsoakfor1hour.Drain,thentransfertoasaucepanwiththebrothandbringtoaboil.Lowertheheattoasimmerandcookuntilthesplitpeasaretender,45to60minutes,addingalittlemorebroth,ifneeded.

Whenthesplitpeasaresoft,addthewatercress,tomatoesandcoriander,stirringtowiltthewatercress.Keepwarmoververylowheat.

Heat2tablespoonsofwaterinasmallfryingpanovermediumheat.Addthegarlic,gingerandchilli.Cookuntilsoftened,about1minute.Removefromtheheatandaddthenutritionalyeast,miso,cumin,coriander,turmericandlemon,stirringtomixwell.Addthespicemixturetothesplitpeadal,stirringtocombine.Servehot.

DailyDozenFoods


LOUISIANA-STYLESOYCURLSMAKES:4SERVINGS•DIFFICULTY:easy

SoyCurlsareashelf-stablemeatsubstitutecontainingasingleingredient–wholesoyabeans–thatareavailableatnaturalfoodstoresoronline.Ifyouprefer,youcansubstitute8ounces/225gofsteamed,dicedtempehor1½cups/95gofcookedortinneddarkredkidneybeans.ThisCreole-inspireddishisbestservedonabedofcooked

greensorwholegrains.

1cup/45gSoyCurls1¼cups/285mlVegetableBroth(here)orwater1tablespoonsalt-freeCreoleseasoningblend2tablespoonsjarredtomatopurée2teaspoonswhitemisopaste1largeredonion,chopped1largegreenpepper,seededandchopped2celerystalks,chopped3garliccloves,chopped114.5-ounce/400gBPA-freetinorTetraPaksalt-freedicedtomatoes,drained2bayleaves1teaspoondriedthyme½teaspoondriedbasilSavorySpiceBlend(here)

GroundblackpepperHealthyHotSauce(here)

PlacetheSoyCurlsinalargesaucepanwiththebrothandCreoleseasoning.Bringtoaboil.Coverandsimmerfor5minutes.Stirinthetomatopurée,miso,onion,pepper,celeryandgarlic.Coverandcookuntilthevegetablesaresoftened,about10minutes.Stirinthetomatoes,bayleaves,thyme,basil,SavorySpiceBlendandblackpeppertotasteandcook,uncovered,forabout15minutestoblendtheflavorsandreducetheliquid.RemovethebayleavesbeforeservingwithHealthyHotSauce.

DailyDozenFoods


BEANPATTIESWITHHARISSAMAKES:4SERVINGS•DIFFICULTY:easy

Therearedozensofwaystomakedeliciouspatties.OnereasonIlovethisrecipesomuchisthatthepattiesareheartierandnuttierthanmost,whichmakeforanevenbettermeal.Ratherthaninabun,servethisdishonabedofcookedgreens.

1tablespoongroundflaxseeds(orlinseeds)2teaspoonsblendedpeeledlemon(seehere)½cup/50grolledoats1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freekidneybeansorblackbeans,drainedandrinsed½cup/55gchoppedwalnuts½cup/75gchoppedonion2garliccloves1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)2tablespoonstahini2tablespoonsnutritionalyeast(oryeastflakes)1tablespoonwhitemisopaste½teaspoonsmokedpaprika2tablespoonsmincedfreshparsleyHarissa(here)

Inasmallbowl,combinetheflaxseedsandlemon,stirringuntilwellblended.Setaside.Grindtheoatsintoacoarseflourinafoodprocessor.Addthebeans,

walnuts,onion,garlicandturmericandprocessuntilwellcombined.Addthetahini,nutritionalyeast,miso,paprika,parsleyandflaxseedmixture.Pulseuntilwellcombined.Shapeintofourpatties.(Theywillbesticky.)Placethepattiesonabakingsheetlinedwithasiliconematorbakingparchmentandrefrigeratefor30minutes.Preheattheovento350°F/180°C/gasmark4.Bakethepattiesfor30minutes;thenflipthemwithametalspatulaandbakeforanother15minutes,oruntilfirmandbrowned.ServetoppedwithHarissa.

BEANS

Researchershavefoundthatpremenopausalwomenwhoatemorethanabout6gramsofsolublefiberaday(theequivalentofaboutasinglecup/62gofblackbeans)had62percentloweroddsofbreastcancercomparedwithwomenwhoconsumedlessthanaround4gramsaday.Meanwhile,theAmericanInstituteforCancerResearchsiftedthroughsomehalfamillionstudiesandcreatedalandmarkscientificconsensusreportreviewedbytwenty-oneofthetopcancerresearchersintheworld.Oneoftheirsummarycancerpreventionrecommendationsistoeatwholegrainsand/orlegumes(beans,splitpeas,chickpeasorlentils)witheverymeal.127Noteveryweekoreveryday.Witheverymeal!

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MAC&CHEESEMAKES:4SERVINGS•DIFFICULTY:easy

Comfortfoodextraordinaire!Ifyouwanttomakeahobversionofthisdish,prepareasdirected,butinsteadofbakingintheoven,combineeverythingexceptthebreadcrumbsand¼teaspoonofthesmokedpaprikainapanandheatovermediumheatuntilhot,stirringsoitdoesn’tburn.Sprinkleonthebreadcrumbs,topwiththesmokedpaprikaandserve.

3cups/710mlVegetableBroth(here)½cup/75gchoppedredonion1garlicclove,chopped1½cups/225gchoppedcarrotorbutternutsquash8ounces/225g100%whole-grainorbean-basedmacaroniorotherbite-sizedpasta½cup/30gnutritionalyeast(oryeastflakes)2tablespoonsalmondbutter2teaspoonsblendedpeeledlemon(seehere)2teaspoonswhitemisopaste1teaspoonsalt-freewhole-grainmustard½teaspoonsmokedpaprika¼teaspoonfreshturmeric,grated(or¼teaspoonground)1teaspoonSavorySpiceBlend(here),ortotaste1cup/225gsteamedchoppedgreensorsmallbroccoliflorets,liquidpressedout

¼cup/15gwhole-grainbreadcrumbs

Inalargesaucepan,heat1cup/250mlofthebrothovermedium-highheat.Addtheonion,garlicandcarrot.Coverandcookuntilthevegetablesareverysoft,8to10minutes.Removefromtheheatandsetaside.

Cookthemacaroniaccordingtothepacketinstructionsuntilitisaldente.Drainwellandsetaside.


Inahigh-speedblender,combinethecookedvegetables,theremaining2cups/460mlofbroth,andthenutritionalyeast,almondbutter,lemon,miso,mustard,¼teaspoonofthepaprika,theturmericandSavorySpiceBlend.Blenduntilverysmooth.Tasteandadjusttheseasonings,ifnecessary.

Combinethesaucewiththedrainedmacaroni,stirringgentlytocombine.Stirinthecookedgreens.Transfertoa2½-quart/2.3-literbakingdish.Sprinklewiththebreadcrumbsandtheremaining¼teaspoonofpaprika.Bakeuntilhotandgoldenontop,about20minutes.Servehot.

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VEGETABLEUNFRIEDRICEMAKES:4SERVINGS•DIFFICULTY:easy

Here’sahealthy,super-easytakeonaclassic,andtheperfectdishtomakewithyourleftoverriceandveggies.Whatothermealcanyoupreparewithcoldcookedriceandwhichevervegetablesyouhaveonhand?Youcanalsotailorittosuityourtastebyupping(orlowering)thespice.

2tablespoonsUmamiSauce(here)1tablespoontahini1teaspoonwhitemisopaste1teaspoonricevinegar¼to½teaspoonchilliflakes(optional)1redonion,finelychopped1largecarrot,grated2cups/350gsmallbroccoliflorets2garliccloves,minced2to3teaspoonsgratedfreshginger3springonions,minced3cups/750gcoldcookedbrown,redorblackrice1cup/150ggreenpeas

Inasmallbowl,combinetheUmamiSauce,tahini,miso,vinegarandchilliflakes(ifusing).Stirin¼cup/60mlofwaterandsetaside.

Heat¼cup/60mlofwaterinalargefryingpanorwokovermedium-highheat.

Addtheonionandcarrot,andcook,stirring,untilsoftened,about5minutes.Addthebroccoli,garlic,gingerandspringonionsandcookfor4minutes,continuingtostir.Addtherice,peasandUmamiSaucemixture.Cook,stirringuntilhotandwellcombined,about5minutes.Serveimmediately.

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BUCKWHEATSOBA&EDAMAMEWITHALMOND

BUTTERSAUCEMAKES:4SERVINGS•DIFFICULTY:easy

Buckwheatisanotherofmymother’sfavoritefoods.Mostmornings,shestartsherdaywithkasha,orroastedbuckwheat,asahotcereal,andaddsberriesandCeyloncinnamon.Thereareplentyofotherusesforbuckwheataswell,especiallyassobanoodles.(SobaistheJapanesetermfor‘buckwheat’.)¼cup/56galmondbutter1garlicclove,chopped2teaspoonsmincedfreshginger2tablespoonsUmamiSauce(here)½teaspoonchilliflakes,ortotaste1tablespoonblendedpeeledlime(seehere)1tablespoonwhitemisopaste8ounces/225g100%sobanoodles1cup/75gfrozenshellededamame,thawed1redpepper,cutintothinstrips1carrot,shredded3springonions,chopped1tablespoonsesameseeds

Inablenderorfoodprocessor,combinethealmondbutter,garlic,ginger,

UmamiSauce,chilliflakes,lime,misoand⅔cup/160mlofwater.Blenduntilsmooth.Setaside.

Cookthesobaaccordingtothepacketinstructions,addingtheedamametocookwiththesobanoodles.Drainandrunthenoodlesandedamameundercoldwater.Transfertoaservingbowlandaddthepepper,carrotandspringonions.Stirthesauceintothenoodlesandvegetables,tossinggentlytocoat.Tasteandadjusttheseasonings,ifneeded.Sprinklewiththesesameseedsandserveatroomtemperature.

VARIATIONS:Replacetheedamamewithdicedcookedtempeh.Usepeanutbutterortahiniinplaceofthealmondbutter.

NUTS

Sometimesitfeelsliketherejustaren’tenoughhoursinadaytogeteverythingdone.So,insteadoftryingtomakeyourdaylonger,whynotmakeyourlifelongerbyanextratwoyears?That’sabouthowlongyourlifespanmaybeincreasedbyeatingnutsregularly–onehandful(oraboutaquarterofacup)fiveormoredaysaweek.128

Justthatonesimpleanddeliciousactalonemayextendyourlife.

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QUINOAPILAFWITHCARROTS&CHICKPEAS


Brown,redorblackrice,wholewheatcouscous,oranotherwholegrainmaybeusedinsteadofthequinoa–justadjustthecookingtimeaccordingly.

1cup/170gquinoa,wellrinsedanddrained2teaspoonsblendedpeeledlemon(seehere)1teaspoondatesugar1teaspooncuminseeds1teaspoonsmokedpaprika1teaspoonwhitemisopaste1teaspoonSavorySpiceBlend(here),ortotaste3carrots,finelychopped1½cups/170gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freechickpeas,drainedandrinsed1cup/150gpeas⅓cup/50graisins¼cup/10gmincedfreshcorianderorparsley

Bring2cups/500mlofwatertoaboilinasaucepan.Addthequinoaandlowertheheattoasimmer.Coverandcookuntilthequinoaistenderandthewaterisabsorbed,about15minutes.Setaside.

Inalargebowl,whisktogetherthelemon,datesugar,cuminseeds,paprika,

misoandSavorySpiceBlend.Addthequinoa,carrots,chickpeasandpeasandtosstocoat.Addtheraisinsandcorianderandtossagaintocombine.Serveimmediately.Alternatively,youcanservethispilafchilled–justcoverandrefrigeratefor1to2hoursbeforeserving.

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WHOLEWHEATPASTAWITHLENTILBOLOGNESEMAKES:4SERVINGS•DIFFICULTY:easy

Thissaucehasitall–veggies,herbs,spice,proteinandmuchmore.Don’tlimityourselftoenjoyingitonlywithpasta.It’sdeliciousonabedofcookedgreens;overbrown,blackorredrice;orasastuffingforpeppers.

128-ounce/800gjarorTetraPaksalt-freedicedtomatoes,undrained1mediumredonion,finelychopped3garliccloves,minced8ounces/225gchestnutmushrooms,finelychopped¼cup/55gjarredtomatopurée1tablespoonwhitemisopaste2tablespoonsnutritionalyeast(oryeastflakes)1½teaspoonsdriedbasil1teaspoondriedoregano½teaspoonchilliflakes½teaspoondatesugar1½cups/110gcookedortinnedlentils8ounces/225g100%whole-grainorbean-basedspaghettiNuttyParm(here)

Pourtheliquidfromthejaroftomatoesintoalargefryingpanovermediumheat.Setthetomatoesasidefornow.Addtheonionandgarlicandcook,stirring

occasionally,untilsoftened,about5minutes.Addthemushroomsandcookfor2minuteslonger;thenstirinthetomatopurée,miso,nutritionalyeast,basil,oregano,chilliflakesanddatesugar.Stirin1cup/250mlofwater,andthenaddthetomatoesandlentils,andsimmer,stirringfrequently,for15minutes,oruntilthesaucehasthickenedandtheflavorshaveblended,addingalittlemorewater,ifdesired.Tasteandadjusttheseasonings,ifneeded.Keepwarmoverlowheat.

Whilethesauceissimmering,cookthespaghettiinalargepanofboilingwater,stirringoccasionally,untilitisaldente.Toserve,topthepastawiththesauceandsprinklewithNuttyParm.Servehot.

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YELLOWRICE&BLACKBEANSWITHBROCCOLIMAKES:4

SERVINGS•DIFFICULTY:easyIfyouprefer,usewhitebeansinsteadofblackbeans.Iliketoaddchoppedtomatoesandmincedspringonionsjustbeforeservingforanextraoomphofcolorandzest.

1largeshallot,minced1teaspoonmincedfreshginger2teaspoonswhitemisopaste2tablespoonsnutritionalyeast(oryeastflakes)1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)½teaspoongroundcoriander¼teaspoongroundcumin⅛teaspooncayennepepper1cup/225glong-grainbrown,redorblackrice2½cups/600mlVegetableBroth(here)orwater3cups/525gsmallbroccoliflorets1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freeblackbeans,drainedandrinsed

Heat2tablespoonsofwaterinalargefryingpanorsaucepanovermedium-highheat.Addtheshallotsandgingerandcookfor1minute.Stirinthemiso,nutritionalyeast,turmeric,coriander,cumin,cayenneandrice.Stirinthebrothandbringtoaboil.Lowertheheattoasimmer,cover,andcookfor35to40minutes,stirringoccasionally,oruntilthericeisjusttender.Stirinthebroccoliandalittlemorebroth,ifneeded.Cookfor10minuteslonger,oruntilthewater

isabsorbedandthebroccoliandricearetender.Stirinthebeansandremovefromtheheat.Servehot.

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STUFFEDWINTERSQUASHWITHBLACKBEANSAUCE


Ifyoucan’tfindasquashlargeenoughforstuffing,youcancutthesquashinto½-inch/1cm-thickslices,roastthem,andthenarrangetheminabakingdish,toppedwiththestuffing.Coverandbakeat350°F/180°C/gasmark4for30minutesandservewiththesaucedrizzledontop.

1largewintersquash(suchasbuttercuporkabocha),halvedandseeded

STUFFING

1smallredonion,chopped2cups/200gfinelychoppedredcabbage2garliccloves,minced1smallred,green,orangeoryellowpepper,chopped2¼cups/530mlVegetableBroth(here)1tablespoonwhitemisopaste2tablespoonsnutritionalyeast(oryeastflakes)1cup/225gbulgurwheat

BLACKBEANSAUCE

½cup/120mlVegetableBroth(here)2garliccloves,minced1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freeblackbeans,drainedandrinsed2tablespoonsUmamiSauce(here)1tablespoonwhitemisopaste1tablespoonjarredtomatopurée2tablespoonsnutritionalyeast(oryeastflakes)½teaspoongroundcumin1teaspoongroundcoriander⅛to¼teaspooncayennepepper

Preheattheovento375°F/190°C/gasmark5.Arrangethesquashhalves,cutsidedown,inashallowbakingtin.Add¼inch/5mmofwatertothetinandcovertightly.Bakefor20minutestosoftenslightly.

STUFFING:Heat¼cup/60mlofwaterinalargefryingpanovermediumheat.Addtheonion,cabbage,garlicandpepper.Coverandcookuntilsoftened,about4minutes.Stirinthebroth,miso,nutritionalyeastandbulgur.Bringtoaboil,thenreducetheheattolow,andsimmer5minuteslonger.Removefromtheheatandletitsit,covered,for10minutes,oruntilthewaterisabsorbedbythebulgur.

Turnoverthesquashhalvessotheyarecutsideupandfillthemwiththestuffing,packingthemwell.Coverandbakeuntilthesquashistender,about30minutes.

SAUCE:Whilethestuffedsquashisbaking,makethesauce.Inasaucepan,combinethebrothandgarlicandbringtoaboil.Lowertheheattoasimmerandstirinthebeans,UmamiSauce,miso,tomatopurée,nutritionalyeast,cumin,corianderandcayenne.Simmerfor5minutes;thentransfertoablenderorfoodprocessorandblenduntilsmooth,addingalittlemorebroth,ifneeded,forthedesiredconsistency.Returnthesaucetothesaucepanandkeepwarmoverlowheat.Tasteandadjusttheseasonings,ifneeded.Toserve,topthebakedsquashwiththesauceandservehot.

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REDQUINOALOAFWITHGOLDENGRAVY


Iliketoservethisdishonabedofcookedgreens.Ifyoucan’tfindredquinoa,lookforblackquinoaor,inapinch,regular.It’salsofantasticoverblack,redorbrownrice.

QUINOALOAF

1smallredonion,coarselychopped1garlicclove,crushed½cup/55gwalnuts1cup/100gmushrooms,quartered1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freedarkredkidneybeans,drainedandrinsed1cup/170gcookedredquinoa½cup/50grolledoats2tablespoonstahiniorpeanutbutter2tablespoonsnutritionalyeast(oryeastflakes)2tablespoonsgroundflaxseeds(orlinseeds)1tablespoonmincedfreshparsley1tablespoonwhitemisopaste1teaspoonsmokedpaprika½teaspoondriedthyme

½teaspoondriedsage½teaspoondriedbasil¼teaspoongroundblackpepperGOLDENGRAVY⅓cup/80mlVegetableBroth(here)2garliccloves,minced1½cups/225gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freechickpeas,drainedandrinsed2tablespoonsnutritionalyeast(oryeastflakes)1tablespoonwhitemisopaste1teaspoondriedthyme1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)¼teaspoongroundblackpepper

QUINOALOAF:Preheattheovento350°F/180°C/gasmark4.Linealoaftinwithapieceofbakingparchmentthesamelengthoftheloaftinandlongenoughtocomeupandoverthesidesbyaninchortwo.(Foran8×4×2½-inch/20x10x6cmloaftin,yourbakingparchmentshouldbeabout8×11inches/20x27cm.)Combinetheonion,garlicandwalnutsinafoodprocessorandpulseuntilfinelyminced.Addthemushroomsandbeansandpulseuntilfinelychoppedandwellcombined.Addtheremainingloafingredientsandprocessuntilwellcombined.Ifthemixtureseemstoowettoholdtogether,addmoreoats.Ifthemixtureseemstoodry,addalittlewater.

Transferthemixtureintothepreparedloaftin.Pressfirmlyintothetin,smoothingthetop.Bakeuntilfirmandgoldenbrown,50to60minutes.Checkataround40minutes:ifthetopoftheloafisgettingtoobrown,coverwithfoilforthelast10to20minutesofbakingtime.

GOLDENGRAVY:Whiletheloafisbaking,makethegravy.Inasaucepan,combinethebrothandgarlicandbringtoaboil.Lowertheheattoasimmerandstirinalltheremaininggravyingredients.Simmerfor5minutes,andthentransfertoablenderorfoodprocessorandblenduntilsmooth.Returnthegravytothesaucepan.Tasteandadjusttheseasonings,ifneeded.Keepwarmoverlowheat.

Whentheloafisdonebaking,removeitfromtheoven,uncover,andletsitfor10minutesbeforeslicing.Topwiththegravy.Servehot.

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HOPPIN’JOHNSTUFFEDSPRINGGREENSROLLS

MAKES:4TO6SERVINGS(2ROLLSPERSERVING)•DIFFICULTY:moderate

ThisSouthernriffonstuffedcabbagerollstakesometimetoassemble,butitismorethanworththeeffort.Foraneasiervariation,cookthespringgreensuntiltender,thenchopandstirthemintothericemixture,addtheremainingingredients,andheatuntilhot.

114.5-ounce/400gBPA-freetinorTetraPaksalt-freedicedtomatoes,undrained1redonion,minced1greenpepper,minced3garliccloves,minced1teaspoonsmokedpaprika½teaspoondriedthyme¼teaspooncayennepepper¼teaspoongroundblackpepper1½cups/375gcookedbrown,blackorredrice1½cups/95gcookedor115.5-ounce/425gBPA-freetinorTetraPaksalt-freeblack-eyedpeas,drainedandrinsed8to12springgreensleaves,wellwashed,endstrimmed1teaspoonHealthyHotSauce(here),ortotaste2tablespoonsnutritionalyeast(oryeastflakes)

1teaspoonwhitemisopaste

Pourthetomatoliquidintoalarge,nonstickfryingpanovermedium-highheat,settingthetomatoesaside.Addtheonion,cover,andcookfor3minutestosoften.Stirinthepepperandgarlicandcook3minuteslongeroruntilsoft,addingalittlewater,ifneeded,sotheydon’tburn.Stirinthepaprika,thyme,cayenneandblackpepper.Addthecookedriceandblack-eyedpeas.Reducetheheattolowandcookforabout10minutes,stirringfrequently,tomixwellandblendtheflavors.Removefromtheheatandsetaside.

Bringalargepanofwatertoboil.Placeoneofthespringgreensleaves,stemsideup,onaflatworksurface.Useasharpknifetoremoveasmuchofthethickcentralribasyoucanwithoutcuttingthroughtheleaf.Repeatwiththeremainingleaves.Workinginbatches,placethespringgreensleavesintotheboilingwater,pressingthemdowntokeepthemsubmerged.Boilforabout3minutes.Removetheleavesfromthepanwithaslottedspoonandrinseundercoolwater.Preheattheovento350°F/180°C/gasmark4.

Inabowl,combinethereserveddicedtomatoeswiththeHealthyHotSauce,nutritionalyeastandmiso,stirringtoblend.Spoonhalfoftheseasonedtomatoesontothebottomofalarge,shallowbakingdishandsetaside.Onaflatworksurface,placeagreenleafwithitsstemendnearestyou.Placeabout3tablespoonsofthericemixtureaboutaquarterofthewayfromthebottomoftheleaf.Foldthesidesoftheleafoverthemiddleandthenfoldthestemendoverthefilling,tuckingitinbehindthefilling.Rolluptightlyandcarefullyplaceitintothebakingdish.Repeatuntilalloftherollsareprepared.Spoontheremainingseasonedtomatomixtureovertherolls.Tightlycoverthebakingdishandbakefor50to60minutes,oruntiltherollsaretender.Servehot.

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ROCKETPESTOPASTAWITHROASTEDVEGETABLES


Foravariation,omitthepastaandserveonabedofred,blackorbrownriceoranotheroneofyourfavoritewholegrains.

3garliccloves3cups/675gfreshrocketorspinach1cup/30gfreshbasilleaves2tablespoonstahini2tablespoonswhitemiso1tablespoonbrownricevinegar4shallots,halvedorquartered1largeredoryellowpepper,cutintolargedice2courgettes,trimmedandcutinto½-inch/1cmslices8whitemushrooms8cherrytomatoes¼teaspoononionpowder¼teaspoongarlicpowder¼teaspoongroundblackpepper8ounces/225gwhole-grainpasta,beannoodles,oryourfavoritespiralizedvegetablenoodlesNuttyParm(here)

Chopthegarlicinafoodprocessor.Addtherocketandbasil,andprocessuntil

minced.Addthetahini,misoandvinegar,andcontinuetoprocessuntilsmoothandcreamy.Transfertoasmallbowlandsetaside.

Preheattheovento425°F/220°C/gasmark7.Linealargebakingsheetwithasiliconematorbakingparchmentandsetaside.Placetheshallots,pepper,courgettes,mushroomsandtomatoesinalargebowlandsprinklewiththeonionpowder,garlicpowderandblackpepper,tossingtocoat.Transfertheseasonedvegetablestothepreparedbakingsheetandplaceinasinglelayer.Roastthevegetablesuntiltender,20to25minutes,turningonceabouthalfwaythrough.

Whilethevegetablesareroasting,cookthepastainapanofboilingwateraccordingtothepacketinstructions.Drainthepasta,reserving½cup/120mlofthecookingliquid.Transferthepastatoalarge,shallowbowl.Blendthehotpastaliquidwiththerocketpestoandaddtothepasta,tossingtocoat.TopwiththeroastedvegetablesandsprinklewithNuttyParmtotaste.Servehot.

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ROASTEDASPARAGUSWITHYELLOWPEPPERBÉARNAISE


Onceyou’veroastedasparagus,youmayneverwanttomakeitanyotherway.Thishealthyinterpretationofbéarnaisesauce–whichistypicallymadewithdoublecream,artery-cloggingclarifiedbutterandeggyolk–isalsodeliciousoversteamedbroccoli,roastedcauliflowerandbakedsweetpotatoes.

2cups/500mlVegetableBroth(here)2shallots,chopped1garlicclove,crushed2yellowpeppers,seededandchopped1teaspoondriedtarragon2teaspoonswhitemisopaste1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)3tablespoonsnutritionalyeast(oryeastflakes)1tablespoontarragonvinegar2teaspoonsblendedpeeledlemon(seehere)16to20ounces/450to560gasparagus,endstrimmed

Heatthebrothinasaucepanovermediumheat.Addtheshallotsandgarlicandcookfor2minutestosoften.Addthepeppersandbringtoaboil.Lowertheheattoasimmer.Addthetarragon,misoandturmericandcookfor30minutes,oruntiltheliquidreducesbyhalf.Transfertoablender.Addthenutritionalyeast,

vinegarandlemon,andprocessuntilsmooth.Returnthesaucetothepanandkeepwarm.

Preheattheovento425°F/220°C/gasmark7.Linealargebakingtinwithasiliconematorbakingparchmentandplacetheasparagusinasinglelayer.Roasttheasparagusuntilitistender,10to18minutes,dependingonthethicknessoftheasparagusandhowtenderyoulikeit.Transfertoaplatteranddrizzlewiththesauce.

DailyDozenFoods


LEMON-ROASTEDBRUSSELSSPROUTS&CARROTSWITH

PECANSMAKES:4SERVINGS•DIFFICULTY:easy

RoastingdramaticallyimprovestheflavorofBrusselssprouts.They’reevenbetterwiththeadditionofcarrotsforcolor,pecansforcrunchandaspritzoflemontobrightenthetaste.

1pound/450gBrusselssprouts,trimmedandhalvedlengthwise2carrots,cutdiagonallyinto¼-inch/5mmslices2teaspoonsSavorySpiceBlend(here)⅓cup/35grawpecanpieces1tablespoonblendedpeeledlemon(seehere)

Preheattheovento425°F/220°C/gasmark7.LinealargebakingtinwithasiliconematorbakingparchmentandplacetheBrusselssproutsandcarrotsinasinglelayer.SeasonthevegetableswithhalfoftheSavorySpiceBlendandroastfor10minutes.Removefromtheoven,stirthevegetablesandthenroastforanother5minutes,oruntilthevegetablesaretender.Removefromtheovenonceagain.Transfertoaplatterandsprinklewiththepecans,lemonandremainingspiceblend.

BRUSSELSSPROUTS

ConsumingBrusselssprouts(alongwithcabbage,cauliflowerandbroccoli)hasbeenassociatedwithalowerriskofcoloncancerinthemiddleandrightsideofyourbody.129Invitro,Brusselssproutextractswerefoundtoeffectivelysuppressbreastcancercellgrowth.130Quitealotofgoodnessinsuchatinylittlecrucifer!

DailyDozenFoods

XCRUCIFEROUSVEGETABLESXOTHERVEGETABLESXNUTSANDSEEDSXHERBSANDSPICES

ROASTEDBEETROOTSWITHBALSAMIC-BRAISEDBEETROOT

GREENSMAKES:4SERVINGS•DIFFICULTY:easy

Beetrootsareaconcentratedsourceofvegetablenitrates,whichcanlowerbloodpressureandimprovebloodflow.Ifyou’veneverbeenafanofbeetroot,itmaybebecauseyou’veneverhadthemroasted.Thecookingofbeetrootgreenswiththeirrootsseemsalmostlikeaviolationofthebiblicalprohibitionagainstboilingakidinitsmother’smilk,butIthinkwe’recool.

1bunchmediumbeetrootswithgreens1redonion,cutinto½-inch/1cmwedges1teaspoondriedoregano½cup/120mlbalsamicvinegar2teaspoonsdatesugar1teaspoongratedorangezestGroundblackpepper

Preheattheovento400°F/200°C/gasmark6.Removethegreensfromthebeetroots,rinsethemwell,removeanddiscardanylargestemsandsetaside.Trimtheendsofthebeetroots,leavingtheskinson,andscrubthebeetrootswell.Ifanyofthebeetrootsarelarge,cuttheminhalflengthwise.(Thebeetrootsshouldbeaboutthesamesizesoastocookevenly.)Linealargebakingdishwithasiliconematorbakingparchmentandplacethebeetrootsandonionsina

singlelayer.Seasonwiththeoreganoandcovertightly.Roastthevegetablesfor30minutes,thenuncover,stir,andreturnthevegetablestotheoven,uncovered,toroastfor10minuteslonger,oruntilthebeetrootsaretenderwhenpiercedwithafork.

Finelychopthebeetrootgreensandtransfertoafryingpanwith¼cup/60mlofwater.Cookovermediumheat,stirring,untilthegreensarejusttender,about3minutes.Stirinthebalsamicvinegaranddatesugar.Increasetheheattomedium-highandcookuntilthevinegarhasreducedtoasyrupconsistency.Removefromtheheat.

Removethevegetablesfromtheoven.Cutthebeetrootsintowedgesandpullawayanddiscardtheouterskin.Transferthebeetrootsandoniontoaservingdish,topwiththebalsamicgreens,andaddtheorangezest,tossinglightlytocoat.Sprinklewithblackpeppertotasteandserve.

BEETROOT

Inonestudy,menandwomeneating1½cups/300gofbakedbeetrootsseventy-fiveminutesbeforerunningaraceimprovedtheirrunningperformancewhilemaintainingthesameheartrateandevenreportedlessexertion.131Nottryingtoimproveyoursplits?Keeploadinguponbeetroots,becausea2015studyfoundthatpeoplewhoconsumedacup/250mlofbeetrootjuicedailyforfourweeksreducedtheirsystolicbloodpressurebyabout8points.132

DailyDozenFoods

XGREENSXOTHERVEGETABLESXHERBSANDSPICES

INDIAN-STYLESPINACH&TOMATOES


Thissimplerecipeisburstingwithflavor.It’sgreatservedoverquinoa,black,redorbrownrice,orevenmoregreens.

1pound/450gfreshspinach114.5-ounce/400gBPA-freetinorTetraPaksalt-freedicedtomatoes,undrained8to12ounces/225to350gchestnutmushrooms,sliced1½teaspoonsgratedfreshginger1teaspoongroundcoriander1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)¼teaspoongroundcumin¼teaspoonchilliflakes1tablespoonwhitemisopaste

Steamthespinachuntiltender,3to5minutes.Drainwell,pressingoutanyexcessliquid.Setasidethetomatoesfornow.Puréethespinachinablenderorfoodprocessorandsetaside.Drainthetomatoliquidintoalargefryingpanovermediumheat.Addthemushrooms,ginger,coriander,turmeric,cuminandchilliflakesandcook,stirring,for1minute.Stirinthetomatoesandmisoandcookfor3minutesbeforestirringinthepuréedspinach.Continuecookinguntilthemixtureishotandwellblended.

DailyDozenFoods

XGREENSXOTHERVEGETABLESXHERBSANDSPICES

REDCABBAGESAUTÉMAKES:4SERVINGS•DIFFICULTY:easy

Thiscabbagedishisespeciallygoodservedoverbraisedtempeh.

¼cup/60mlVegetableBroth(here)orwater1mediumredonion,minced6cups/600gfinelyshreddedredcabbage2cups/200gchoppedmushrooms(anyvariety)2teaspoonsmincedfreshthyme,or1teaspoondried3tablespoonsUmamiSauce(here)Groundblackpepper

Heatthebrothinamediumfryingpanovermediumheat.Addtheonionandcabbageandcook,stirringfrequently,untilthevegetableshavesoftened,about4minutes.Addthemushroomsandthyme.Continuetocook,stirring,forabout4moreminutes.SeasonwiththeUmamiSauce,tossingtocoat.Servehotsprinkledwithblackpeppertotaste.

DailyDozenFoods


CAULIFLOWERMASHMAKES:4SERVINGS•DIFFICULTY:easy

EnjoythisdelightfuldishinplaceofmashedwhitepotatoesorasatoppingfortheLentilShepherd’sPiehere.

1headcauliflower,trimmedandcutinto1-inch/2.5cmpieces1tablespoonnutritionalyeast(oryeastflakes)1teaspoonwhitemisopaste2teaspoonsRoastedGarlic(here)(optional)

Steamthecaulifloweruntilsoft,about10minutes.Transfertoabowlorafoodprocessor.Addthenutritionalyeast,misoandRoastedGarlic(ifusing)andmashorpuréeuntilsmooth.Servehot.

DailyDozenFoods

XCRUCIFEROUSVEGETABLESXOTHERVEGETABLES

STUFFEDSWEETPOTATOESWITHBALSAMIC-DATEGLAZE


Ilovesweetpotatoes,oneofthehealthiestfoodsontheplanet.Thepurpleonesarethebest,andyoucanusuallyfindthematAsianmarketsandspecialtynaturalgroceries.They’resogoodIsendthemoutinthemailasholidaygifts.Afterall,whatismorecomfortingonawintrydaythananice,warm,steamysweetpotato?Here’sarecipeforastockingstufferyoucanstuff.

4mediumsweetpotatoes½cup/75ggreenpeas,steamed2tablespoonsmincedfreshchivesorspringonions¼cup/25grawflakedalmondsBalsamic-DateGlaze(here)Groundblackpepper

Preheattheovento400°F/200°C/gasmark6.Placethesweetpotatoesonabakingsheetlinedwithasiliconematorbakingparchment.Prickeachpotatowithaforkintwoorthreeplacesandbakeuntiltender,about1hour.

Whenthepotatoesaredonebaking,transferthemtoaworksurfaceandallowtocoolslightly.Cuteachsweetpotatoinhalflengthwiseandscoopouttheinsidesofthepotatoesintoabowl,leavingabout¼inch/5mmofpotatoattachedtotheskin.Addthepeasandchivesandmixwell.Spoonthemixtureintoeachhalfandreturnthestuffedsweetpotatoestotheovenforabout15minutestoheat

through.Sprinklewithalmonds,drizzlewithBalsamic-DateGlaze,addafewgrindsofblackpeppertotaste,andservehot.

PEAS

Likeedamame,rawEnglishpeas(alsoknownasshellorgardenpeas)canbeagreataunaturelsnack.IfellinlovewithpeasinthepodwhenIfirstpickedthemoffthevineatafarmmybrotherandIspenttimeononesummeraskids.Theywerelikecandy.Everyyear,IlookforwardtothefewweeksIcanfindthemfresh.Therestoftheyear,sugarsnappeascansubstituteasagoodvegetablefingerfood.

DailyDozenFoods

XOTHERVEGETABLESXNUTSANDSEEDS

GARLICGREENSSAUTÉMAKES:4SERVINGS•DIFFICULTY:easy

Ifyouwish,transformthisrecipeintoamaindishbyaddingabout2cups/125gofcookedwhitebeansandservingoverquinoaorblack,redorbrownrice,ortossingwith100%whole-grainorbeanpasta.

⅓cup/80mlVegetableBroth(here)orwater3to4garliccloves,minced1teaspoondriedbasil½teaspoondriedoregano¼to½teaspoonchilliflakes2teaspoonswhitemisopaste10to12ounces/300to350gdarkleafygreens,toughstemsremoved,thenchoppedGroundblackpepper

Combinethebroth,garlic,basil,oreganoandchilliflakesinalargepanandbringtoaboilovermedium-highheat.Lowertheheattomediumandcookfor1minutetosoftenthegarlic.Stirinthemisoandthenaddthegreens,cookinguntiltheywilt,2to6minutesdependingonthetypeofgreens.Servehotsprinkledwithblackpeppertotaste.

TENWAYSTOENJOYGREENS

1.Addrawgreens(kale,spinach)toasmoothie.2.Sautéthem(chard,kale,rocket,endive,spinach)withgarlic,

raisinsornuts.3.Addthem(chard,spinach,Asiangreens,rocket)toasoup.4.Steamandtopthem(kale,spinach)withasauce.5.Bakethem(kale)intochips.6.Pairthem(chard,springgreens,spinach,watercress)with

beansandwholegrainsorpasta.7.Puréethem(spinach,watercress,rocket)intoadiporsauce.8.Addthem(spinach,watercress)toasandwichorsalad.9.Braisethem(springgreens,kale)anddrizzlewithbalsamic

vinegar.10.Stir-frythem(Asiangreens,rocket,kale)withgingerand

sesameseeds.

DailyDozenFoods

XGREENSXHERBSANDSPICES

BAKEDONIONRINGSMAKES:4SERVINGS(5ONIONRINGSPERSERVING)•

DIFFICULTY:moderate

Onionringswereafavoriteofminegrowingup,butIthankfully(andheartfully)gaveupmytasteforthosegreasy,oily,deep-fried,fattymonstrosities.Theonionringsinthisrecipecomeoutprettyclosetoperfection.TrythemwithBlackBeanBurgers(here)andBeetrootBurgers(here).

1largeredonion,cutinto½-inch/1cm-thickslices⅔cup/65goatflour¼cup/23gchickpeaflour1cup/250mlAlmondMilk(here)1teaspoonricevinegar⅓cup/50gfinecornmeal¾cup/95g100%whole-grainsalt-freebreadcrumbs⅓cup/20gnutritionalyeast(oryeastflakes)2tablespoonsSavorySpiceBlend(here)1teaspoonsmokedpaprika

Preheattheovento425°F/220°C/gasmark7.Linealargebakingsheetwithasiliconematorbakingparchmentandsetaside.Separatetheonionslicesintorings.Transfertoabowlandsetaside.

Inashallowbowl,combinetheoatflour,chickpeaflour,AlmondMilkandvinegar,stirringtoblendwell.

Inaseparateshallowbowl,combinethecornmeal,breadcrumbs,nutritionalyeast,SavorySpiceBlendandpaprika,mixingwell.

yeast,SavorySpiceBlendandpaprika,mixingwell.

Inarow,lineupthebowlsofonionrings,batterandbreadingmixture,andthepreparedbakingsheet.Dipanonionringintothebatter,coatingitallover.Transfertheonionringtothebreading,tossingtocoat.Useaclean,dryhandtosprinklethebreadingontotheonionasneeded.Placethecoatedonionringonthepreparedbakingsheetandrepeatwiththeremainingingredients,arrangingtheringsinasinglelayer.Useasecondbakingsheet,ifneeded.Youshouldhaveenoughbatterandbreadingforabouttwentyonionrings.Bakefor10minutes;thenremovefromtheovenandcarefullyturnovertherings.Bakeforabout10minuteslonger,oruntilcrispandnicelybrowned.Servehot.

ONIONS

Colorectalcancerstartsoutasapolyp,whichgrowsfromtheinnersurfaceofthecolon.A2006studyfoundthatsixmonthsofconsumingaphytonutrientcalledquercetin,whichisfoundinvegetablessuchasredonions,alongwithcurcumin,anactiveingredientofthespiceturmeric,werefoundtodecreasethenumberandsizeofpolypsbymorethanhalfamongpatientswithahereditaryformofcolorectalcancer.133Eatingonionalongwithgarlichasalsobeenassociatedwithasignificantlylowerriskofprostateenlargement(knownasBPH).134

DailyDozenFoods

XBEANSXOTHERVEGETABLESXHERBSANDSPICESX

WHOLEGRAINS

BUFFALOCAULIFLOWERWITHRANCHDRESSING


Thisisafunanddeliciouswaytoenjoyoneofmyfavoritecrucifers.

½cup/45gchickpeaflour1tablespoonnutritionalyeast(oryeastflakes)1teaspoongarlicpowder1teaspoonSavorySpiceBlend(here)1headcauliflower,cutintobite-sizedpieces⅔cup/150mlHealthyHotSauce(here)RanchDressing(here)

Preheattheovento425°F/220°C/gasmark7.Lineoneortwolargebakingsheetswithasiliconematorbakingparchmentandsetaside.

Inalargebowl,combinetheflour,nutritionalyeast,garlicpowderandSavorySpiceBlend.Streamin½cup/120mlofwaterandwhiskuntilsmooth.Addthecauliflowertothebatter,turningtocoateachpiece.Arrangethebatteredcaulifloweronthepreparedbakingsheets.(Donotletthemtouch.)Bakefor15minutes,turninghalfwaythrough.

PourtheHealthyHotSauceinalargebowl.Whenthecauliflowerisdone,removeitfromtheovenandgentlytossitinthehotsauce.Returnthecauliflowerpiecestothebakingsheet.Bakefor20to25minuteslonger,oruntiltheybecomecrispy.Allowtocoolfor10minutesbeforeservingwithasideofRanchDressing.

DailyDozenFoods

XBEANSXCRUCIFEROUSVEGETABLESXNUTSANDSEEDSXHERBSANDSPICESXWHOLEGRAINS

ALMOND-CHOCOLATETRUFFLES

MAKES:ABOUT24•DIFFICULTY:easy

I’vealwayshadasweettooth,andthebestwayIcansatisfyitiswithfreshfruitslikemangoesordriedfruitslikedates.Ifyou’regoingtohavesomethingsweet,youmightaswellmakeitsomethingthat’salsonutritious.

⅓cup/60gchoppedandpittedsoftdates⅓cup/50grawcashews,soakedinhotwaterfor3hoursandthendrained3tablespoonsalmondbutter½cup/50gunsweetenedcocoapowder¼cup/60gdatesugar12-to3-inch/5to8cmpiecevanillapod,splitandscraped(or1teaspoonextract)Groundalmonds,forcoating

Combinethedatesandcashewsinafoodprocessorandprocesstoapaste.Addthealmondbutterandprocesstocombine.Addthecocoapowder,datesugar,vanillaand1teaspoonofwater.Pulseuntilwellcombined.

Pinchsomeofthemixturebetweenyourfingerstoseewhetheritholdstogether.Ifit’stoodry,addalittlemorewater,1teaspoonatatime,untilthemixturecanbeshapedintoballs.Ifthemixtureistoosoft,refrigerateitfor20minutesorlongertofirmup.Ifit’sstilltoosoft,addalittlemorecocoapowder,1teaspoonatatime.

Useyourhandstoshapeandrollasmallamountofthemixtureintoa1-inch/2.5cmballandtransfertoaplate.Repeatuntilallthemixturehasbeenrolledintoballs.

Placethegroundalmondsinashallowbowl.Rollthetrufflesinthealmondsuntilthey’recoated,pressingonthemifneededtocovercompletely.Transferthecoatedtrufflestoaplateandrefrigerateuntilfirmbeforeserving.

NOTE:Ifyourdatesarenotsoft,soaktheminhotwaterfor20minutes;thendrainandpatdrybeforeusing.

DailyDozenFoods

XOTHERFRUITSXNUTSANDSEEDS

NO-BAKEOATMEALWALNUTCOOKIES

MAKES:24COOKIES•DIFFICULTY:easy

Thesedelicioustreatscanbeassembledinminutes.Thensimplypoptheminthefridgetofirmupbeforedevouring.

1½cups/260gsoft,pitteddates1cup/115gwalnutpieces1cup/100grolledoats2tablespoonsdatesugar,ortotaste1tablespoongroundflaxseeds(orlinseeds)blendedwith2tablespoonswarmwater12-to3-inch/5to8cmpiecevanillapod,splitandscraped(or1teaspoonextract)1teaspoongroundcinnamon

Lineabakingsheetwithasiliconematorbakingparchmentandsetaside.Inafoodprocessor,combinethedates,walnutsandoatsandprocessuntilcrumbly.Addthedatesugar,flaxmixture,vanillaandcinnamonandprocessuntilthedoughholdstogether.Ifthemixtureistoodrytoholdtogether,addalittlewater,1tablespoonatatime.Scoopoutabout1tablespoonofthedoughandrollitbetweenyourhandstoformaball.Repeatuntilallthedoughisused.Arrangetheballsonthepreparedbakingsheet,spacedliberally.Useaforktopressthemdowntoflattenslightlyandmakeacrisscrosspattern.Refrigeratefor4hourstofirmupbeforeserving.

DailyDozenFoods

XOTHERFRUITSXFLAXSEEDSXNUTSANDSEEDSXHERBSANDSPICESXWHOLEGRAINS

BAKEDAPPLECRUMBLESMAKES:4SERVINGS•DIFFICULTY:easy

Thesebakedappleshavealltheflavor(andwonderfulfragrance)ofapplepie,butaremuchbetterforyou.

¼cup/30gfinelychoppedrawwalnuts¼cup/25grolledoats1tablespoonraisins1tablespoonalmondbutter1teaspoongroundcinnamon4largefirmbakingapples,washedandcored1teaspoonblendedpeeledlemon(seehere)1tablespoonDateSyrup(here)

Preheattheovento350°F/180°C/gasmark4.Inafoodprocessor,combinethewalnuts,oats,raisins,almondbutterandcinnamon.Pulseuntilwellmixed.Setthecrumbledmixtureaside.

Peeltheapplesaboutaquarterofthewaydownfromthetop.Rubtheexposedpartoftheappleswiththelemontopreventdiscoloration.Stuffthecrumblemixtureintothecenterofthecoredapples.SpoontheDateSyrupontopofthecrumblemixture,dividingevenly.Arrangetheapplesuprightinashallowbakingdishandpour½cup/120mlofwateraroundthem.Coverandbakeuntiltender,about1hour.Servewarm.

VARIATION:Ifyouwanttosavetime,youcan‘bake’theapplesinamicrowaveoven.Proceedasabove;thenarrangetheapplesinamicrowave-safebakingdish.Microwave,uncovered,onhighpoweruntiltheapplesaretender,5to8minutes,orlonger,dependingonthepowerofyourmicrowave.Setasideto

coolfor5minutesbeforeservingastheappleswillbeveryhotinside.

APPLES

‘Anappleadaykeepstheoncologistaway.’ThiswasthetitleofastudypublishedintheAnnalsofOncologythatsetouttodeterminewhethereatinganapple(ormore)adaywasassociatedwithlowercancerrisk.Theresults:comparedwithpeoplewhoaveragelessthanoneappleaday,dailyappleeatershad24percentloweroddsofbreastcancer,aswellassignificantlylowerrisksforovariancancer,laryngealcancer,andcolorectalcancer.135

FRESHFRUITSKEWERSWITHBLACKBERRYCOULISMAKES:4SERVINGS•DIFFICULTY:easy

Thisisaneasy,elegantandfunwaytoenjoyfreshfruit.Mixandmatchthetypesoffruitdependingonwhat’sinseason.

2cups/250gblackberries½teaspoonblendedpeeledlemon(seehere)Datesugar1cup/125ghulledstrawberriesorraspberries½pineapple,peeled,coredandcutinto1½-inch/4cmchunks1cup/100gseedlessredgrapes2kiwifruit,peeledandquartered3plumsorpeaches,halved,pittedandcutinto1½-inch/4cmchunks

Inafoodprocessororblender,combinetheblackberries,lemonanddatesugartotaste,andprocessuntilsmooth.Coverandrefrigeratethecoulisuntilneeded.

Threadonepieceofeachtypeoffruitontoaskewer,addingadditionalfruit,dependingonthelengthofyourskewers.Arrangetheskeweredfruitonaplatterandservewiththecoulis,eitherdrizzledonthefruitorservedonthesideinsmallbowls.

BERRIES

Berriesaren’tjustoneofthemostimportantfoodsyoucaneat–they’realsooneofthemostdelicious.IbuybigbagsofthemfrozensoIneverhavetoworryaboutwhetherornotthey’reinseason.Ievenstartedgrowingthem.TheelderberrybushinourbackyardisnowtallerthanIam.Thehealthiestcommonfreshberriesareprobablyblackberries,butI’malwaysonthelookoutforlocalpick-your-ownblackraspberries.

DailyDozenFoods

XBERRIESXOTHERFRUITS

RASPBERRY-PEACHCRISPMAKES:6SERVINGS•DIFFICULTY:easy

I’mafanofeatingseasonallywheneverIcan.Whynotchangeupthefruitinthisrecipeaccordingtowhat’sinseason?

TOPPING

1cup/100grolledoats½cup/55grawpecans¼cup/45gpitteddates¼cup/60gdatesugar½teaspoongroundcinnamon

FILLING

¼cup/38grawcashews,soakedinhotwaterfor3hours,thendrained4cups/900gslicedpeaches⅓cup/80gdatesugar,ormoretotaste1teaspoonblendedpeeledlemon(seehere)12to3-inch/5to8cmpiecevanillapod,splitandscraped(or1teaspoonextract)1½cups/190graspberries

TOPPING:Inafoodprocessor,combinetheoats,pecansanddates,andpulseuntilfinelyground.Add2tablespoonsofwater,datesugarandcinnamonand

pulseuntilthemixtureiswellcombinedandcrumbly.Setaside.Preheattheovento350°F/180°C/gasmark4.

FILLING:Inahigh-speedblender,combine2tablespoonsofwaterwiththecashews,1cup/225gofpeachslices,datesugar,lemonandvanillaandblenduntilsmooth.Inan8-inch/20cmsquarebakingtinorshallowbakingdish,combinetheremaining3cups/675gofpeacheswiththeraspberries.Pourthemixturefromtheblenderoverthefruit,mixinggentlytocombineandspreadevenly.

Crumblethetoppingoverthefruit.Bakefor25to30minutes,oruntilthetoppingbeginstobrownandthefillingisbubbling.Allowtocoolforafewminutesbeforeserving.

DailyDozenFoods

XOTHERFRUITSXNUTSANDSEEDSXWHOLEGRAINS

STRAWBERRY-BANANANICECREAM


Iscream,youscream,weallscreamforNICEcream!Wecan’tgetenoughofthisdessertinourhousehold–boththisspecificrecipeandeasy-to-make,deliciousvariations.Herearefourotherfavorites:PEANUTBUTTER-BANANA:Omitthestrawberriesandusepeanutbutterinsteadofalmondbutter.CHOCOLATEYBANANA:Insteadofthestrawberries,addcocoapowderforahealthychocolatenicecreamthattasteslikeabananasplit.VERYCHERRY:Replacethestrawberrieswithfreshorfrozenpittedcherries.MATCHA:Simplyblendtwoingredients–powderedmatchagreenteaandblendedfrozenbananas–beforefreezing.(PleasemakesurethematchaissourcedfromJapan,notChina,duetoleadcontaminationconcerns.)

4frozenoverripebananas,brokenintochunksbeforefreezing2tablespoonsalmondbutter1cup/200gslicedstrawberries11-to1½-inch/2.5to4cmpiecevanillapod,splitandscraped(or½teaspoonextract)

Combinethebananasandalmondbutterinafoodprocessorandblenduntilsmoothandcreamy.Addthestrawberriesandvanillaandpulsetomixwell,leavingafewsolidbitsofstrawberrythroughout.Transferthenicecreamtoanairtightcontainerandfreezefor30minutesforasofttextureorfor1to2hoursforafirmertexture.Ifthenicecreambecomestoohardtoscoop,letitstandatroomtemperaturefor10to15minutesbeforeserving.

TIP:Keepastashofripebananachunksinthefreezertomakedelicioussoft-servenicecream(andsmoothies)inminutes.

DailyDozenFoods

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FUDGYNO-BAKEBROWNIESMAKES:16(2-INCH/5CM)SQUAREBROWNIES•DIFFICULTY:

easy

Aquickandeasywaytosatisfyyoursweettoothwhilekeepingithealthy.

1cup/115gwalnuts1⅓cups/235gdates,pitted½cup/110galmondbutter½cup/50gunsweetenedcocoapowder⅓cup/38gcrushedpecans

Grindthewalnutsanddatesinafoodprocessoruntilfinelyground.Addthealmondbutterandprocessuntilwellmixed.Addthecocoapowderandpulsetomixwell.

Transferthebrowniemixturetoan8-inch/20cmsquarebakingtin.(Ifyoulinethetinwithbakingparchment,itwillmakeiteasiertoremovethebrownies.)Useyourfingerstopressthemixtureevenlyintothetin.(Youcanplaceapieceofbakingparchmentontopofthemixtureasyoupressitintothetintopreventitfromstickingtoyourhands.)Oncethebrowniesarefirmlypressedintothetin,sprinklethetopevenlywiththecrushedpecans,pressingthemintothetopofthebrownies.Coverandrefrigerateforatleast1hourbeforecuttingintosquares.

DailyDozenFoods

XOTHERFRUITSXNUTSANDSEEDS

BERRYCHOCOLATECHIAPUDDING


Avocadoandalmondbutteraddrichnesstothischocolatypudding.

½ripeHassavocado,halvedandpitted1¼cups/250gstrawberries,blueberries,orotherberriesofchoice3tablespoonsunsweetenedcacaopowder2tablespoonsalmondbutter½cup/120mlDateSyrup(here)1½cups/360mlAlmondMilk(here)¼cup/40gchiaseedsOptionalgarnishes:freshberries,rawflakedalmonds,cacaonibs

Scoopoutthefleshfromtheavocadoandplaceitinahigh-speedblenderorfoodprocessor.Addtheberries,cacaopowder,almondbutter,DateSyrupandAlmondMilk.Blenduntilcompletelysmoothandthenpourintoabowl.Whiskinthechiaseedsuntilthey’reevenlydistributed.Coverandrefrigerateforatleast8hours.Dividethepuddingamongfoursmalldessertbowls,garnishasdesired,andrefrigeratefor20minutesbeforeserving.

DailyDozenFoods


TWO-BERRYPIEWITHPECAN-SUNFLOWERCRUSTMAKES:8SERVINGS•DIFFICULTY:easy

Aneasy,three-ingredientcrustisthebaseforthisdeliciouspiewithacreamylayeroffillingandafreshberrytopping.

CRUST

1cup/115gpecansorwalnuts¾cup/98gsunflowerseeds½cup/88gsoft,pittedMedjooldates

FILLING

¾cup/112gcashews,soakedfor3hoursinhotwater,thendrained2tablespoonsdatesugar½teaspoonblendedpeeledlemon(seehere)11-to1½-inch/2.5to4cmpiecevanillapod,splitandscraped(or½teaspoonextract)½ripebanana1¼cups/125gfreshblueberries,orthawedfrozen1cup/125gfreshblackberriesorsmallstrawberries,orthawedfrozen

CRUST:Combineallthreeofthecrustingredientsinafoodprocessorand

processuntilcoarselyground.Ifthemixturedoesn’tholdtogetherwhenpinched,add1to2tablespoonsofwater.Pressthecrustmixtureintoa9-inch/23cmpieplate(linedwithclingfilmforeasyremoval,ifdesired)orspringformtinandsetaside.Refrigeratethecrustwhileyoupreparethefilling.

FILLING:Blendthedrainedcashews,datesugar,lemonandvanillainahigh-speedblenderandblenduntilsmooth.Addthebananaand½cup/50goftheblueberries,andblenduntilsmoothandcreamy.Spreadthefillingevenlyontopofthecrust.

Arrangetheblackberriesandremaining¾cup/75gofblueberriesinconcentriccirclesontopofthefilling.Refrigeratefor4hourstofirmupbeforeserving.Forbestresults,servethispieonthesamedayitismade.

DailyDozenFoods


LEMON-GINGERCOOLERMAKES:2(2-CUP/500ML)SERVINGS•DIFFICULTY:easy

Youcanalsoservethisscintillatingbeverageasahottea.

12-inch/5cmpiecefreshginger,sliced2tablespoonsblendedpeeledlemon(seehere)14-inch/10cmpiececinnamonstick(optional)DateSyrup(here)(optional)Mintsprigs,forserving(optional)

Combine4cups/950mlofwaterwiththegingerinalargesaucepanandbringtoaboil.Removefromtheheat.Addthelemonandcinnamonstick(ifusing)andsetasidefor30minutes.SweetentotastewithDateSyrup(ifusing).Refrigerateuntilchilled.Serveintallglassesoverice.Addasprigofmintifyou’reinthemood.

5WAYSTOPEPUPYOURWATER

Addanyofthefollowingtoaglassorjugofwatertomakeagoodthingevenbetter:1.Lemonorlimeslices2.Cucumberslices3.Gingerslices4.Mintleaves5.Icecubeswithfreshberriesfrozeninside

DailyDozenFoods

XOTHERFRUITSXHERBSANDSPICESXBEVERAGES

GOLDENCHAIMAKES:4(1½-CUP/360ML)SERVINGS•DIFFICULTY:easy

Turmericaddsatouchofgoldtothisfragrantteathatcanbeservedhotorcold.

22-inch/5cmpiecescinnamonstick11-inch/2.5cmpiecefreshginger,cutintothinrounds8wholecloves4greencardamompods,smashed2teaspoonsfennelseeds1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)6cups/1.4literscoldwater6bagsDarjeelingorotherblacktea¼cup/60mlDateSyrup(here),ortotaste1cup/250mlAlmondMilk(here),ortotaste

Inamediumsaucepan,combinethecinnamon,ginger,cloves,cardamom,fennelseedsandturmeric.Addthewaterandbringtoaboil.Reducetheheattolowandsimmerfor10minutes.Removefromtheheat.Addtheteabagsandsteepfor5minutes.Removeanddiscardtheteabags.StirintheDateSyrupandAlmondMilk.Strainthechaiintoateapotandserve.

DailyDozenFoods

XOTHERFRUITSXNUTSANDSEEDSXHERBSANDSPICESXBEVERAGES

BANANA-CHOCOLATESMOOTHIE

MAKES:1(2-CUP/500ML)SERVING•DIFFICULTY:easy

Thiscreamy,chocolatysmoothietastessorichanddelicious,you’llforgethowhealthyitis!

1frozenripebanana,cutintochunksbeforefreezing⅓cup/35gfrozenblueberries2tablespoonsunsweetenedcocoapowder1tablespoongroundflaxseeds(orlinseeds)11-to1½-inch/2.5to4cmpiecevanillapod,splitandscraped(or½teaspoonextract)1tablespoonalmondbutter2tablespoonsDateSyrup(here)(optional,dependingonthesweetnessofthefruit)1cup/225grawspinachleaves3to4icecubes(optional)

Combinealltheingredientswith1cup/250mlofwaterinahigh-speedblender.Blenduntilthickandsmooth.Forathinnertexture,addlessice(ifusing)ormorewater.Serveimmediately.

SMOOTHIES

Mysmoothiestrategyistocombinesuper-tastyfoodswiththosethatarelesstasty,suchasmangoeswithrawkale,sotheybalanceeachotherout.Smoothiesletyouconsumefoodsyoumightnototherwisepackintoyourdailydiet,andthey’reconvenient.Forme,thismeansIcanbeatmytreadmilldesk,exercising,working,andgettingsomeofmyDailyDozenthroughastraw,allatthesametime!Somepeoplehavesaidthatwhenyouputveggiesandfruitintoa

blender,thefiberissomehowlost.That’sridiculous.Asmuchfiberasgoesintotheblender,comesoutoftheblender.Whatagoodblendercandoisbreakdownfruitandvegetablecellwallsbetterthanourteeth,andthishelpsreleasemorenutritionthanwewouldgetotherwise.Toavoidfeelinghungryafterasmoothie,though,sipsmoothiesslowlysothatyourmindandbodyhavetimetoregistertheintakeandsendappropriatefullnesssignals.

DailyDozenFoods

XBERRIESXOTHERFRUITSXGREENSXFLAXSEEDSXNUTSANDSEEDSXBEVERAGES

PUMPKINPIESMOOTHIEMAKES:1(1½-CUP/360ML)SERVING•DIFFICULTY:easy

Thisdrinktastesjustlikepumpkinpieinaglass.Makesureyouusepurepumpkinpuréeandnotpumpkinpiefilling.

½cup/110gpurepumpkinpurée1smallfrozenripebanana,cutintochunksbeforefreezing3softMedjooldates,pitted1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)1teaspooncinnamon1tablespoonalmondbutter

Combinealltheingredientswith1cup/250mlofwaterinahigh-speedblenderandblenduntilsmooth.Serveimmediately.

DailyDozenFoods

XOTHERFRUITSXOTHERVEGETABLESXNUTSANDSEEDSXBEVERAGES

CHERRY-BERRYSMOOTHIEMAKES:1(2½-CUP/600ML)SERVING•DIFFICULTY:easy

Thisisagreatgo-tosmoothiethatcanbeenjoyedyear-roundifyoukeepsomeberriesstashedinthefreezer.Mixandmatchthetypesofberries(oruseotherfreshorfrozenfruit)tochangethingsup.Ifyourfruitisn’tsweetenough,addasoftdateortwooradrizzleofDateSyrup(here)totaste.

1cup/100gfrozenblueberries½cup/110gfreshorfrozenpittedcherries1frozenripebanana,cutintochunksbeforefreezing1tablespoongroundflaxseeds(orlinseeds)1tablespoonalmondbutter

Combinealltheingredientswith1½cups/360mlofwaterinablenderandblenduntilsmoothandcreamy,about1minute.Addmorewaterifyoupreferathinnerconsistency.Serveimmediately.

DailyDozenFoods

XBERRIESXOTHERFRUITSXFLAXSEEDSXNUTSANDSEEDSXBEVERAGES

SUPERGREENSMOOTHIEMAKES:1(2½-CUP/600ML)SERVING•DIFFICULTY:easy

YoucancheckoffsixoftheDailyDozenscorecardboxeswiththisdeliciousandrefreshingdrink.Sixwithjustonesmoothie!Forathinnertexture,addalittlemorewater,ifdesired.

2cups/450gpackedfreshbabyspinach1largeapple,cored1cup/200gdicedpineapple½ripeHassavocado,peeledandpitted¼cup/15gpackedfreshmintleaves3softMedjooldates,pitted1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)2teaspoonsblendedpeeledlemonorlime(seehere)1tablespoongroundflaxseeds(orlinseeds)Icecubes(optional)

Inablender,combinealltheingredientsandblenduntilcompletelysmooth.Add⅔cup/160mlormoreofwaterandice(ifusing)andblenduntilsmooth.Serveimmediately.

DailyDozenFoods

XOTHERFRUITSXGREENSXOTHERVEGETABLESXNUTSANDSEEDSXHERBSANDSPICESXBEVERAGES

V-12VEGETABLEBLASTMAKES:2(12-OUNCE/350ML)SERVINGS•DIFFICULTY:easy

Thisisagreatwaytodrinkyourvegetables!

2cups/450gspinach,redkaleorotherdarkgreens1or2plumtomatoes1celerystalk,coarselychopped½redpepper,quartered1tablespoonchoppedredonion,or1smallgarlicclove½jalapeñopepper,seeded(optional,butwhoo-hoo!)2teaspoonsblendedpeeledlemon(seehere)1apple,coredandquartered2teaspoonschlorella(optional)1¼-inch/5mmpiecefreshturmeric,grated(or¼teaspoonground)½cupicecubes(about4cubes)

Combinealltheingredientswith2cups/500mlofwaterinahigh-speedblenderandblenduntilsmooth.Transfertolargeglassesandserve.

DailyDozenFoods

XOTHERFRUITSXGREENSXOTHERVEGETABLESXHERBSANDSPICESXBEVERAGES

SAMPLEMENUSFOR14DAYSPEOPLEOFTENASKMEFORMORETHANRECIPES

Theywantsuggestionsonhowtocreatemealplansforaweekormore.Tohonorthoserequests,herearetwofullweeksofmenupreparations.YoucanalsocheckoutmyLighterprofileforfree

mealplansincorporatinghundredsofrecipesatwww.lighter.world/providers/Michael_Greger

WEEK1

DAY1

BREAKFASTSummertimeOatmealLUNCH

http://www.lighter.world/providers/Michael_Greger

CurriedChickpeaWrapsV-12VegetableBlast

DINNERSuperSaladwithGarlicCaesarDressing&HempHeartsCourgetteNoodles

withAvocado-CashewAlfredoDESSERTStrawberry-BananaNiceCream DAY2

BREAKFAST

BurritoBreakfastBake

LUNCHVegetable&RedBeanGumboCheesyKaleCrisps

DINNERMisoSoupwithSpinach&DulseBuckwheatSoba&EdamamewithAlmond

ButterSauce

DESSERTBerryChocolateChiaPudding DAY3

BREAKFAST

MorningGrainBowls

LUNCHSpinach&MushroomBlackBeanBurritosEdamameGuacamole+rawveggies

DINNERMango-Avocado-KaleSaladwithGinger-SesameOrangeDressingYellowRice

&BlackBeanswithBroccoliDESSERTFudgyNo-BakeBrownies

DAY4

BREAKFAST

SuperGreenSmoothie

LUNCH

BlackBeanGazpachoSaladPumpkinSeedDip+rawveggiesDINNER

StuffedPortobelloswithHerbedMushroomGravyRedCabbageSauté

DESSERT

BakedAppleCrumbles

DAY5

BREAKFASTFrenchToastwithBerryDrizzleWarmPearCompote

LUNCHKale&WhiteBeanSoupThree-SeedCrackers

DINNERSuperSaladwithGarlicCaesarDressing&HempHeartsRoastedVegetable

Lasagna

DESSERT

VeryCherryNiceCream

DAY6

BREAKFASTFryingPanSweetPotatoHash100%whole-graintoast

LUNCHBeans&GreensQuesadillasSummerSalsa

DINNERPortobellos&GreensonToastBakedOnionRings

DESSERTTwo-BerryPiewithPecan-SunflowerCrust DAY7

BREAKFASTFrenchToastwithBerryDrizzleLUNCH

SloppyJacks

DINNERLentilShepherd’sPie

RoastedAsparaguswithYellowPepperBéarnaiseDESSERTAlmond-ChocolateTruffles

WEEK2

DAY8

BREAKFAST

SummertimeOatmeal

LUNCH

MoroccanLentilSoup

CheesyKaleCrisps

DINNERGarlicGreensSautéMac&Cheese

DESSERTRaspberry-PeachCrisp

DAY9

BREAKFAST

PumpkinPieSmoothie

SuperfoodBreakfastBites

LUNCH

ChoppedVegetableSalad

ChampionVegetableChilli

DINNERQuinoaPilafwithCarrots&ChickpeasCauliflowerSteakswithChermoula

SauceDESSERTStrawberry-BananaNiceCream DAY10

BREAKFAST

ChocolateOatmeal

LUNCHBlackBeanSoupwithQuinoa&KaleBeetrootBurgers

DINNERPistachio-SpinachSaladwithStrawberryBalsamicDressingWholeWheatPasta

withLentilBologneseDESSERTFreshFruitSkewerswithBlackberryCoulis DAY11

BREAKFAST

BurritoBreakfastBake

LUNCHSmokyBlack-EyedPeas&SpringGreensBrownrice

DINNERChickpea&CauliflowerCurryBrownrice

Indian-StyleSpinach&TomatoesDESSERTFudgyNo-BakeBrownies

DAY12

BREAKFAST

SuperfoodBreakfastBitesCherry-BerrySmoothie

LUNCHVeracruzTempehLettuceWrapsSmokyRoastedChickpeas

DINNERBraisedTempeh&BokChoywithSpicyGingerSauceBrownrice

DESSERTNo-BakeOatmealWalnutCookies DAY13

BREAKFAST

MorningGrainBowls

LUNCH

BlackBeanBurgersSesameRedCabbage&CarrotSlawDINNER

RoastedBeetrootswithBalsamic-BraisedBeetrootGreensStuffedWinterSquashwithBlackBeanSauceDESSERTPeanutButter-BananaNiceCream DAY14

BREAKFASTFryingPanSweetPotatoHash100%whole-graintoast

LUNCHKaleSaladwithAvocadoGoddessDressingBeans&GreensQuesadillas

DINNERLemon-RoastedBrusselsSprouts&CarrotswithPecansRedQuinoaLoafwith

GoldenGravyDESSERTFreshFruitSkewerswithBlackberryCoulis

KITCHENTECHNIQUES

Here’sahandfulofhintsandexplanationstohelpyouinthekitchen:

BAKING:Thisdry-heatcookingmethodtakesplaceinanoven,usuallywithatemperaturebelow400°F/200°C,primarilyinvolvingfoodsthatlackstructurebeforebecomingsolid,suchasmuffinsorcakes.

BAKINGANDROASTINGWITHSILICONEMATSORBAKINGPARCHMENT:Liningyourbakingsheetsandpanswithsiliconematsorbakingparchmentbeforeplacingingredientsonthemallowsyoutobakeandroastwithoutoilandwithoutthefoodsticking.Italsomakescleanupthatmucheasier.

BRAISING:Thiscookingmethodusesbothmoistanddryheats.Typically,thefoodisfirstsearedatahightemperaturebeforebeingfinishedinacoveredpanatalowertemperaturewithsomecookingliquidthatmayalsoaddflavor.Thecookingliquidisthensometimesthickenedtocreateasauceorgravy.

ROASTING:Similartobaking,thisdry-heatcookingmethodtakesplaceinanoven,usuallywithatemperatureatorabove400°F/200°C.Roastinginvolvescookingfoodsthatalreadyhaveasolidstructurebeforethecookingprocessbegins,suchasvegetables.

SIMMERING:Thisisatechniqueinwhichfoodsarecookedinahot

liquidthatiskeptjustbelowtheboilingpointofwater.Tokeepaliquidsimmering,bringittoaboilandthenlowertheheattoapointwherethebubblesalmoststopforming.Simmeringisagentlecookingmethodoftenusedtocooksoupandstews.

SOAKINGANDBLENDINGNUTS:Somerecipesrequirenutstobegroundintosauces,nutmilkornutcream.Comparedwithblanchedalmonds,cashewsaresofterandwillgrindmoreeasilyintoafinepowder.Inordertomakethesmoothestsaucepossible,eitherfirstgrindthenutsintoapowderandblendthesaucelongenoughtoachieveasmoothsauceorsoakthenutsinwaterovernightorinhotwaterforacoupleofhours.

STEAMINGTEMPEH:Beforeusingtempehinrecipes,itisadvisabletosteamitoversimmeringwaterfor15to30minutestohelpmellowitsflavor.

STEAMINGVEGETABLES:Tosteamvegetables,bringafewinchesofwatertoaboilinalargesaucepan.Arrangethevegetablesinasteamingbasketandsetitovertheboilingwater,makingsurethatthevegetablesaren’timmersedinthewater.Coverandletthevegetablessteamuntilthey’recookedtothedesiredtenderness.Checkthewaterlevel,ifneeded,tobesureitdoesn’tallevaporate.

STIR-FRYING:Thismethodofquickcookingovermedium-highheathelpsmaintainthecolor,flavorandtextureofthefoodsyouprepare.Whenyoustir-fry,it’sbesttohaveyouringredientspreppedandreadytogosotheycanbequicklytossedintothewokorpan.Differentingredientsareaddedseparatelytoastir-fry.accordingtotheirdifferentcookingtimes–forexamplethinlyslicedmushroomsstir-fryinafewminutes,whereasdicedcarrotstakelonger.Oncetheingredientsarenearlycooked,addspicesorasauceandstirtocoattheingredients.Althoughstir-fryinginoilisacommonmethod,youcan–andshould–stir-fryinwaterinsteadforahealthierdishwithout

theaddedemptycalories.

WATER-SAUTÉING:Thismethodisawaytosautéingredientswithoutusingoil.Towater-sauté,heat2tablespoons(ormore,dependingontherecipe)ofwaterinafryingpanovermediumheat.Addyouringredientstothehotliquidandcook,stirringorturningasneeded,untiltheingredientshavesoftened.Inplaceofwater,youcanalsosautéinwine,vinegar,VegetableBroth(here),andeventheliquidfromatinofunsaltedbeans.

SHOPPINGANDSTOCKINGTHECUPBOARDS

IwrotethiscookbookbecausepeoplewantedrecipesthatwouldhelpthemunderstandhowtoapplytheprinciplesinHowNottoDieintheirdailydietandtogivethemhandy,deliciouswaystogettheDailyDozenandotherwonderfulGreenLightfoodsintotheirmeals.That’sgreatifyou’realreadycommittedtothemosthealthfulway

ofeating.ButIalsowrotethisbookforthoseofyouwhomaybeattheexperimentalstage,whereyouaretellingyourself,‘Okay,I’mwillingtotryeatingmorehealthfully,butI’monlygoingtodoitifIlikewhat’sonmyplate!’Toeatwell,ithelpstocookwell,andtocookwell,youneedto

havetherightfoodsattheready.Andallthatstartswithshopping.WhenIgototheshops,Iamthinkingmainlyaboutthreethings:

produce,produceandproduce.Itrytostockthefridgewithasmanyfreshvegetablesandfruitsaswillfit.Ashoppingspreeinourhouseholdmeansspendingalmostallof

ourtimeinthefreshproduceaisle.Iloveseeingwhatnewitemsareinseason–suchaspeachesinthesummerandsquashinthewinter.Itrytomakesuremytrolleymimicsarainbow.Besidesallshadesofgreens,Imightbuyredcabbage,yellowpeppers,redapplesandblueberries.Morecolorsmeanthemostplantpigments,whichmeanmoreantioxidants.Aspartofourproduce-gatheringmission,Ialsospendtimeinthe

oppositesideofthestore,thefrozenfoodssection.Sometimesfrozenfruitsandveggiesactuallycontainmorenutritionthanfreshones.Frozenvegetablesmaybefrozenonthedayofpicking,whereas‘fresh’producemayhavebeensittingonashipfromtheothersideoftheEarth,losingsomeofitsnutritionalvaluealongtheway.Localandfresh-pickedisbest,butnotavailableyear-roundwhereIlive,whichiswhyIhangoutinthefrozenfoodsaisle.TheonlytimesIreallyfanoutintotheheartofthestoreistobuy

whole-grainpastas,jarredorTetraPaktomatoproducts,tinnedbeanswhenI’mnotcookingmyown,andwholegrains,driedbeans,nutsandseeds,driedfruitandspicesfromthebulkaisle.IliketomakebigbatchesofbeansandgreenssoIhavethemalwaysatthereadytoinstantlyimprovethenutritionofanydish.Ihatetoseegoodfoodgobad,soitprovidesthatextramotivationtopackinthehealthiestoffoods.Aswell,Ikeeplotsofoldbottlesandshakerssittingoutonthe

kitchenisland.IkeepthembrimmingwithspicemixesI’vecreated,chiaseeds,pumpkinseeds,driedparsley,driedpeppermint,drieddill,groundflaxseedsanddriedbarberries,allreadytospontaneouslyaddextratexture,flavorandnutritiontomeals.Ittakestimetobuildupatrulyplant-terrifickitchen,andI

recommendgoingatwhateverpaceyoufeelcomfortabletotransitiontoafullyevidence-baseddiet.Thepeoplewhotrytoadoptawhole-food,plant-baseddietcoldturkeyareoften,I’mafraid,theoneswhomaynotkeepitup.Peoplewholearntoeatwellovertime,foodbyfoodandmealbymeal,maydobest.Theyexperimentwithnewfoods,deliberatelyaddingmorevegetablestotheirdiettocrowdoutsomeofthelesshealthychoicesandwhentheycan,introducinganew,healthfulrecipetotheircookingrepertoire.Thentheyfindanothersuchrecipe,andanother,untilalloftheirmealsarecenteredaroundGreenLightfoods.Themostimportantthingtokeepinmindislong-term

sustainability.It’snotwhatyouateforthefirstfewdecadesofyour

life,orevenwhatyoueattomorrowornextweek,thatmatters.It’sallaboutwhatyoueatforthenextfewdecades.Sopleaseproceedatwhateverpaceworksbestforyou.Remember:don’tstressifyoufalloffthewagonfromtimetotime.Ifyoudoeatpoorlyoneday,simplytrytoeatbetterthenext.Besidesthesebasics,it’salsoimportanttofindfoodsyoulove.And

thebestwaytodothatmaybetoexpandyourhorizons.Thereareallkindsofexoticbeansandgreens,sowhynotselectsomeyouaren’tasfamiliarwith?Howaboutadzukibeansorgigantes?Whataboutsorrelorkai-lan(Chinesebroccoli)?Ifyou’reluckyenoughtohavealargeAsianmarketnearyou,that’swhereyoucanfindmoreunusualproduce,suchasjackfruit,whichlookslikeahuge,spikymelonwithashreddedmeatliketexturethatcanhelpextendyourmeatlessMondayhealthstreakintotacoTuesday.Althougheatinghealthfullymightsoundlimitingatfirst,manypeopletellmethattheyendupeatingamorediversedietthantheyeverhavebefore.Ventureintotheethnicsectionsofyourlocalsupermarkets,which

spanMexican,Chinese,Indian,Thai,Ethiopian,andbeyond.Thegoalistofindsaucesorseasoningsthatcanjazzupthemosthumbleofbeansorgreens.MostpreparedsaucesareYelloworRedLightfoods,withaddedsalt,sugar,andfat,butifanot-so-good-for-yousaucedramaticallyincreasesyourintakeofwholeplantfoods,itmaybeworthittouseituntilyoucanGoogleyourwaytofindaGreenLightalternative.SomespicemixesmaystartoutintheGreen,suchasItalian,jerk,

taco,berbere,garammasalaandza’atar.Besuretohavesomeonhandsowhenyou’reinthemidstofcooking,youcanjusttosssomeinthepotwithouthavingtoworryabouttheproperratioofbasil-to-oregano(orwhatever).That’salreadybeentakencareofforyou.Tohelpyoustockyourkitchencupboards,thefollowinglistisa

guidetothefoodsyoumaywanttohave,particularlyifyouaregoingtobecookinguptherecipesinthisbook.

CUPBOARDSartichokehearts(jarredorfrozen)

BEANS:(driedandtinned)blackbeans,chickpeas,kidneybeans,haricotbeans,black-eyedpeas,pintobeans,lentils,splitpeasandcannellinibeanschickpea

flour

chipotlechilliesinadobococoapowder(unsweetened)

currypowder

datesugar

driedchilliesDRIEDFRUITS:dates,raisins,apricots,gojiberries,figsdulseseaweedflakesGRAINS:red,brownorblackrice,redorblackquinoa,rolledoatsmisopaste

(white)mustard(salt-freewhole-grain)

nutbuttersandtahininutritionalyeast(oryeastflakes)

NUTSANDSEEDS:cashews,almonds,pecans,peanuts,walnuts,flaxseeds(orlinseeds),sesameseeds,hulledhempseeds(hemphearts)PASTAANDNOODLES:100%whole-grainorbean-basedspaghetti,linguine,fusilli,

lasagna,sobaroastedredpeppers,jarred

spicesanddriedherbsTOMATOPRODUCTS:salt-freejarred,BPA-freetinnedorTetraPaktomatoproducts(diced,whole,purée,passata,marinarasauce)TORTILLAS:100%

whole-grainandcornvanillapodsvinegars(balsamic,rice,tarragon)

FRESHFRUITSANDROOTVEGETABLES:onions,garlic,carrots,sweetpotatoesandcelery,aswellaslemons,limes,bananas,gingerrootandseasonalfruitsLEAFYGREENS:kale,babyspinach,rocketandfreshherbs,aswellascrucifersincludingcauliflowerandredcabbageSALADINGREDIENTS:lettuce,cucumber,tomato,pepperandavocado,andothervegetables,suchas

asparagus,greenbeans,broccoli,mushrooms,squashandcorntempeh

FROZENVEGETABLES:greens,cornkernels,greenpeas,edamameFRUIT:

blueberries,cherries,strawberries,peaches,mangoescookedandportionedrice(black,redorbrown),beansandVegetableBroth(here)ALSO,KEEPON

HANDTHEFOLLOWING:AlmondMilk(here)DateSyrup(here)SavorySpiceBlend(here)NuttyParm(here)UmamiSauce(here)VegetableBroth(here)HealthyHotSauce(here)

FOOTNOTES

*IrecommendthosewithCrohn’sdiseaseorhidradenitissuppurativaavoidnutritionalyeast.

*VinegarisanhonoraryGreenLightcondimentbecauseofthehealth-promotingbenefitsofitsaceticacid.

*TetraPakisatypeofasepticpackaging,meaningfreefromcontaminationfrombacteriaandothermicroorganisms,sothefoodshaveverylongshelflives.

REFERENCES

1D.Ornish,S.E.Brown,L.W.Scherwitz,etal.,‘CanLifestyleChangesReverseCoronaryHeartDisease?TheLifestyleHeartTrial’,Lancet336,no.8707(1990):129–33.

2J.W.AndersonandK.Ward,‘High-Carbohydrate,High-FiberDietsforInsulin-TreatedMenwithDiabetesMellitus’,AmJClinNutr32,no.11(1979):2312–21.

3KaiserPermanente,‘ThePlant-BasedDiet:AHealthierWaytoEat’,https://share.kaiserpermanente.org/wp-content/uploads/‐2015/10/The-Plant-Based-Diet-booklet.pdf.2013,accessedApril10,2015.

4T.MonteandI.Pritikin,Pritikin:TheManWhoHealedAmerica’sHeart(Emmaus,PA:RodalePress;1988).

5D.Mozaffarian,E.J.Benjamin,A.S.Go,etal.,‘HeartDiseaseandStrokeStatistics–2015Update:AReportfromtheAmericanHeartAssociation’,Circulation131,no.4(2015):e29–322.

6T.C.Campbell,B.Parpia,andJ.Chen,‘Diet,Lifestyle,andtheEtiologyofCoronaryArteryDisease:TheCornellChinaStudy’,AmJCardiol82,no.10B(1998):18T–21T.

7W.A.Thomas,J.N.Davies,R.M.O’Neal,andA.A.Dimakulangan,‘IncidenceofMyocardialInfarctionCorrelatedwithVenousandPulmonaryThrombosisandEmbolism.AGeographicStudyBasedonAutopsiesinUganda,EastAfricaandSt.Louis,U.S.A.’,AmJCardiol5(1960):41–7.

8R.D.VollerandW.B.Strong,‘PediatricAspectsof

https://share.kaiserpermanente.org/wp-content/uploads/2015/10/The-Plant-Based-Diet-booklet.pdf

Atherosclerosis’,AmHeartJ101,no.6(1981):815–36.9C.Napoli,F.P.D’Armiento,FP.Mancini,etal.,‘FattyStreak

FormationOccursinHumanFetalAortasandIsGreatlyEnhancedbyMaternalHypercholesterolemia.IntimalAccumulationofLowDensityLipoproteinandItsOxidationPrecedeMonocyteRecruitmentintoEarlyAtheroscleroticLesions’,JClinInvest100,no.11(1997):2680–90.

10W.F.Enos,R.H.Holmes,andJ.Beyer,‘CoronaryDiseaseAmongUnitedStatesSoldiersKilledinActioninKorea:PreliminaryReport’,JAmMedAssoc152,no.12(1953):1090–93.

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36CentersforDiseaseControlandPrevention,‘Deaths:FinalDatafor2013Table10’.

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62Ibid.63H.C.Chang,C.N.Huang,D.M.Yeh,S.J.Wang,C.H.Peng,

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103W.Rock,M.Rosenblat,H.Borochov-Neori,N.Volkova,S.Judeinstein,M.Elias,andM.Aviram,‘EffectsofDate(PhoenixdactyliferaL.,MedjoolorHallawiVariety)ConsumptionbyHealthySubjectsonSerumGlucoseandLipidLevelsandonSerumOxidativeStatus:APilotStudy’,JAgricFoodChem57,no.17(September9,2009):8010–17.

104D.Rodriguez-Leyva,W.Weighell,A.L.Edel,etal.,‘PotentAntihypertensiveActionofDietaryFlaxseedinHypertensivePatients’,Hypertension62,no.6(2013):1081–9.

105V.A.Cornelissen,R.Buys,andN.A.Smart,‘EnduranceExerciseBeneficiallyAffectsAmbulatoryBloodPressure:ASystematicReviewandMeta-analysis’,JHypertens31,no.4(2013):639–48.

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108R.H.Dressendorfer,C.E.Wade,C.Hornick,andG.C.Timmis,‘High-DensityLipoprotein-CholesterolinMarathonRunnersduringa20-DayRoadRace’,JAMA247,no.12(1982):1715–17.

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120E.L.Richman,P.R.Carroll,andJ.M.Chan,‘VegetableandFruitIntakeafterDiagnosisandRiskofProstateCancerProgression’,IntJCancer131,no.1(2012):201–10.

121S.S.Nielsen,G.M.Franklin,W.T.Longstreth,P.D.Swanson,andH.Checkoway,‘NicotinefromEdibleSolanaceaeandRiskofParkinsonDisease’,AnnNeurol74,no.3(2013):472–7.


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124M.Jesenak,M.Hrubisko,J.Majtan,Z.Rennerova,andP.Banovcin,‘Anti-allergicEffectofPleuran(ß-glucanfromPleurotusostreatus)inChildrenwithRecurrentRespiratoryTractInfections’,PhytotherRes28,no.3(2014):471–4.

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129N.Annema,J.S.Heyworth,S.A.Mcnaughton,B.Iacopetta,andL.Fritschi,‘FruitandVegetableConsumptionandtheRiskofProximalColon,DistalColon,andRectalCancersinaCase-ControlStudyinWesternAustralia’,JAmDietAssoc111,no.10(2011):1479–90.

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132V.Kapil,R.S.Khambata,A.Robertson,M.J.Caulfield,andA.Ahluwalia,‘DietaryNitrateProvidesSustainedBloodPressureLoweringinHypertensivePatients:ARandomized,Phase2,Double-Blind,Placebo-ControlledStudy’,Hypertension65,no.2(2015):320–27.

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135S.Gallus,R.Talamini,A.Giacosa,etal.,‘DoesanAppleaDayKeeptheOncologistAway?’AnnOncol16,no.11(2005):1841–4.

INDEX

Pagenumbersinitalicindicatephotographs.

A

Advancedglycationendproducts(AGEs),ref1Africa,ref1,ref2,ref3,ref4AfricanAmericanwomen,ref1AGEs.SeeAdvancedglycationendproductsAlmonds

almondbutter,ref1AlmondButterSauce,ref1AlmondMilk,ref1,ref2,ref3,ref4,ref5,ref6,ref7,ref8,ref9,

ref10,ref11,ref12Almond-ChocolateTruffles,ref1,ref2

Alzheimer’sdisease,ref1Antidepressants,ref1Antioxidants,ref1,ref2,ref3,ref4,ref5,ref6,ref7,ref8,ref9Appetizers,ref1

Artichoke-SpinachDip,ref1,ref2Black-EyedPeas&RoastedRedPepperDip,ref1,ref2CheesyKaleCrisps,ref1,ref2EdamameGuacamole,ref1,ref2LemonyHummus,ref1,ref2

PumpkinSeedDip,ref1SmokyRoastedChickpeas,ref1,ref2SummerSalsa,ref1,ref2Three-SeedCrackers,ref1

ApplesBakedAppleCrumbles,ref1,ref2benefitsfrom,ref1

Arrabiata,ref1,ref2Arthritis,ref1Artichoke-SpinachDip,ref1,ref2Asparagus,ref1,ref2Asthma,ref1Atheroscleroticplaquebuildup,ref1Avocado

AvocadoGoddessDressing,ref1,ref2Avocado-CashewAlfredo,ref1,ref2EdamameGuacamole,ref1,ref2Mango-Avocado-KaleSaladwithGinger-SesameOrange

Dressing,ref1,ref2

B

Bvitamins,ref1Bacteria,ref1Bahridates,ref1BakedAppleCrumbles,ref1,ref2BakedOnionRings,ref1,ref2Bakingparchment,ref1Balsamic-BraisedBeetrootGreens,ref1Balsamic-DateGlaze,ref1,ref2,ref3Bananas

Banana-ChocolateSmoothie,ref1,ref2

Strawberry-BananaNiceCream,ref1,ref2Beans,ref1.SeealsoSoyabeanfoods

BeanPattieswithHarissa,ref1,ref2Beans&GreensQuesadillas,ref1,ref2benefitsfrom,ref1BlackBeanBurgers,ref1,ref2BlackBeanGazpachoSalad,ref1,ref2BlackBeanSauce,ref1,ref2BlackBeanSoupwithQuinoa&Kale,ref1,ref2Black-EyedPeas&RoastedRedPepperDip,ref1,ref2cancerand,ref1Chickpea&VegetableTagine,ref1,ref2cookingtipsfor,ref1CurriedChickpeaWraps,ref1,ref2EdamameGuacamole,ref1,ref2FryingPanSweetPotatoHash,ref1,ref2Kale&WhiteBeanSoup,ref1,ref2LemonyHummus,ref1,ref2LentilBolognese,ref1,ref2LentilShepherd’sPie,ref1,ref2LouisianaSoyCurls,ref1,ref2MoroccanLentilSoup,ref1PestoCarrotNoodleswithWhiteBeans&Tomatoes,ref1,ref2QuinoaPilafwithCarrots&Chickpeas,ref1,ref2shoppingfor,ref1SmokyBlack-EyedPeas&SpringGreens,ref1,ref2Spinach&MushroomBlackBeanBurritos,ref1,ref2SummerGardenGazpacho,ref1,ref2Three-BeanChilli,ref1,ref2Vegetable&RedBeanGumbo,ref1,ref2YellowRice&BlackBeanswithBroccoli,ref1,ref2YellowSplitPeaDalwithWatercress,ref1,ref2

Beetroots

BeetrootBurgers,ref1,ref2benefitsfrom,ref1forhighbloodpressure,ref1RoastedBeetrootswithBalsamic-BraisedBeetrootGreens,ref1

Beriberi,ref1Berries

BerryChocolateChiaPudding,ref1,ref2BerryDrizzle,ref1,ref2BlackberryCoulis,ref1,ref2blueberries,ref1Cherry-BerrySmoothie,ref1,ref2Raspberry-PeachCrisp,ref1,ref2StrawberryBalsamicDressing,ref1,ref2Strawberry-BananaNiceCream,ref1,ref2Two-BerryPiewithPecan-SunflowerCrust,ref1,ref2

Beverages,ref1.SeealsoSmoothiesGoldenChai,ref1,ref2Lemon-GingerCooler,ref1,ref2water,ref1

BisphenolA(BPA),ref1Blackbeans

BlackBeanBurgers,ref1,ref2BlackBeanGazpachoSalad,ref1,ref2BlackBeanSauce,ref1,ref2BlackBeanSoupwithQuinoa&Kale,ref1,ref2Spinach&MushroomBlackBeanBurritos,ref1,ref2YellowRice&BlackBeanswithBroccoli,ref1,ref2

BlackWomen’sHealthStudy,ref1BlackberryCoulis,ref1,ref2Black-eyedpeas

Black-EyedPeas&RoastedRedPepperDip,ref1,ref2SmokyBlack-EyedPeas&SpringGreens,ref1,ref2

Bloodcancers,ref1

Bloodcells,ref1Blueberries,ref1Bodymassindex(BMI),ref1Bokchoy,ref1,ref2BPA.SeeBisphenolABraindiseases

Alzheimer’sdisease,ref1highbloodpressureand,ref1stroke,ref1,ref2whole-food,plant-basednutritionfor,ref1

BraisedTempeh&BokChoywithSpicyGingerSauce,ref1,ref2Braising,ref1Breakfast,ref1

BurritoBreakfastBake,ref1,ref2ChocolateOatmeal,ref1,ref2FrenchToastwithBerryDrizzle,ref1,ref2FryingPanSweetPotatoHash,ref1,ref2MorningGrainBowls,ref1,ref2SummertimeOatmeal,ref1,ref2SuperfoodBreakfastBites,ref1,ref2WarmPearCompote,ref1,ref2

BreastcancerinAfricanAmericanwomen,ref1cholesteroland,ref1flaxseedsfor,ref1garlicfor,ref1soyabeanfoodsand,ref1whole-food,plant-basednutritionfor,ref1

Broccoliforcancerprevention,ref1forinfections,preventing,ref1lungdiseasesand,ref1YellowRice&BlackBeanswithBroccoli,ref1,ref2

Broth,ref1Brownrice,ref1Brownies,ref1,ref2Brusselssprouts,ref1,ref2BuckwheatSoba&EdamamewithAlmondButterSauce,ref1BuffaloCauliflower,ref1,ref2Burgers

BeetrootBurgers,ref1,ref2BlackBeanBurgers,ref1,ref2

BurritosBurritoBreakfastBake,ref1,ref2Spinach&MushroomBlackBeanBurritos,ref1,ref2

C

Cabbagebenefitsfrom,ref1RedCabbageSauté,ref1,ref2SesameRedCabbage&CarrotSlaw,ref1,ref2

Campbell,EmeritusT.Colin,ref1Cancer

blood,ref1breast,ref1,ref2,ref3,ref4colon,ref1,ref2digestive,ref1,ref2,ref3EPICstudyon,ref1grilledorsmokedmeatand,ref1lung,ref1NationalInstitutesofHealth-AARPstudyon,ref1pancreaticcancer,ref1,ref2prostatecancer,ref1,ref2rectal,ref1

stomach,ref1Cancer-fightingfoods

beansas,ref1broccolias,ref1Brusselssproutsas,ref1caulifloweras,ref1currypowderas,ref1flaxseedsas,ref1garlicas,ref1onionsas,ref1phytates,ref1soyabeanfoodsas,ref1spinachas,ref1turmericas,ref1

Cardamom,ref1Carrageenan,ref1Carrots

Lemon-RoastedBrusselsSprouts&CarrotswithPecans,ref1,ref2

PestoCarrotNoodleswithWhiteBeans&Tomatoes,ref1,ref2QuinoaPilafwithCarrots&Chickpeas,ref1,ref2SesameRedCabbage&CarrotSlaw,ref1,ref2

Cashews,ref1,ref2Cauliflower

BuffaloCauliflower,ref1,ref2cancerand,ref1CauliflowerMash,ref1,ref2CauliflowerSteakswithChermoulaSauce,ref1,ref2Chickpea&CauliflowerCurry,ref1,ref2CurriedCauliflowerSoup,ref1,ref2FryingPanSweetPotatoHash,ref1,ref2WholeRoastedCauliflowerwithLemonTahiniSauce,ref1,ref2

CenterforAlzheimer’sResearch,ref1

Ceyloncinnamon,ref1Chai,ref1,ref2ChampionVegetableChilli,ref1,ref2CheesyKaleCrisps,ref1,ref2ChermoulaSauce,ref1,ref2Cherry-BerrySmoothie,ref1,ref2Chicken

digestivecancersand,ref1liverdiseaseand,ref1toxicheavymetalsin,ref1

Chickpeasbenefitsfrom,ref1Chickpea&CauliflowerCurry,ref1,ref2Chickpea&VegetableTagine,ref1,ref2CurriedChickpeaWraps,ref1,ref2LemonyHummus,ref1,ref2QuinoaPilafwithCarrots&Chickpeas,ref1,ref2SmokyRoastedChickpeas,ref1,ref2

ChilliChampionVegetableChilli,ref1,ref2Three-BeanChilli,ref1,ref2variationsof,ref1

TheChinaStudy(Campbell),ref1China-Cornell-OxfordProject,ref1Chocolate

Almond-ChocolateTruffles,ref1,ref2Banana-ChocolateSmoothie,ref1,ref2BerryChocolateChiaPudding,ref1,ref2ChocolateOatmeal,ref1,ref2FudgyNo-BakeBrownies,ref1,ref2

Cholesterolbreastcancerand,ref1incoronaryheartdisease,ref1

high,ref1kaleand,ref1kidneydiseaseand,ref1

ChoppedVegetableSalad,ref1,ref2Chronicobstructivepulmonarydisease(COPD),ref1Cinnamon,ref1Cirrhosis,ref1Coloncancer,ref1,ref2Cookies,ref1,ref2Cookingmethods,ref1Cookingtips,ref1COPD.SeeChronicobstructivepulmonarydiseaseCoronaryheartdisease,ref1

Campbellon,ref1cholesterolin,ref1Esselstynon,ref1Ornishon,ref1whole-food,plant-basednutritionfor,ref1,ref2

Courgettes,ref1,ref2Crohn’sdisease,ref1Culinaryexploration,ref1,ref2Culinaryvariety,ref1Currypowder

ascancer-fightingfood,ref1Chickpea&CauliflowerCurry,ref1,ref2CurriedCauliflowerSoup,ref1,ref2CurriedChickpeaWraps,ref1,ref2

D

DailyDozen,ref1.SeealsospecificrecipesDal,ref1,ref2Dates

DatesBahri,ref1Balsamic-DateGlaze,ref1,ref2,ref3datesugar,ref1DateSyrup,ref1,ref2,ref3,ref4,ref5,ref6,ref7,ref8,ref9,ref10,

ref11,ref12,ref13,ref14,ref15,ref16,ref17,ref18dried,ref1

Depression,ref1Dessertsandsweets,ref1

Almond-ChocolateTruffles,ref1,ref2BakedAppleCrumbles,ref1,ref2BerryChocolateChiaPudding,ref1,ref2FreshFruitSkewerswithBlackberryCoulis,ref1,ref2FudgyNo-BakeBrownies,ref1,ref2No-BakeOatmealWalnutCookies,ref1,ref2Raspberry-PeachCrisp,ref1,ref2Strawberry-BananaNiceCream,ref1,ref2Two-BerryPiewithPecan-SunflowerCrust,ref1,ref2

Diabetes.SeeType2diabetesDiet

diseaseand,ref1healthiest,ref1onholidaysandspecialoccasions,ref1

Digestivecancerschickenand,ref1onionsand,ref1stomachcancer,ref1whole-food,plant-basednutritionfor,ref1

DipsandspreadsArtichoke-SpinachDip,ref1,ref2Black-EyedPeas&RoastedRedPepperDip,ref1,ref2EdamameGuacamole,ref1,ref2LemonyHummus,ref1,ref2PumpkinSeedDip,ref1

SummerSalsa,ref1,ref2Diseases.Seealsospecificdiseases

dietand,ref1spinachfor,ref1turmericfor,ref1whole-food,plant-basednutritionand,ref1inwomb,ref1

Doctorsandmedicalcare,ref1,ref2Double-batchrecipes,ref1Dressings.SeeSaladsanddressingsDrieddates,ref1Dulse,ref1

E

EdamameBuckwheatSoba&EdamamewithAlmondButterSauce,ref1EdamameGuacamole,ref1,ref2

Emphysema,ref1EPICstudy.SeeEuropeanProspectiveInvestigationintoCancerand

NutritionstudyEsselstyn,Caldwell,Jr.,ref1EuropeanProspectiveInvestigationintoCancerandNutrition(EPIC)

study,ref1

F

Fiber,ref1Financialsavings,ref1Flaxseeds

forbreastcancer,ref1forhighbloodpressure,ref1

waystouse,ref1Foodpackaging,ref1Fortifiedrefinedgrains,ref1Frenchtoast

FrenchToastwithBerryDrizzle,ref1,ref2WarmPearCompotefor,ref1,ref2

FreshFruitSkewerswithBlackberryCoulis,ref1,ref2Frozenfoods,ref1,ref2Fruit.Seealsospecificfruit

FreshFruitSkewerswithBlackberryCoulis,ref1,ref2shoppingfor,ref1assnack,ref1

FryingPanSweetPotatoHash,ref1,ref2FudgyNo-BakeBrownies,ref1,ref2

G

Garlicforcancerprevention,ref1GarlicCaesarDressing,ref1,ref2GarlicGreensSauté,ref1RoastedGarlic,ref1

GazpachoBlackBeanGazpachoSalad,ref1,ref2SummerGardenGazpacho,ref1,ref2

Gingerbenefitsfrom,ref1Ginger-SesameOrangeDressing,ref1,ref2Lemon-GingerCooler,ref1,ref2SpicyGingerSauce,ref1,ref2

GoldenChai,ref1,ref2GoldenGravy,ref1,ref2

GoldenQuinoaTabbouleh,ref1,ref2Grains,ref1

BlackBeanSoupwithQuinoa&Kale,ref1,ref2brownrice,ref1BuckwheatSoba&EdamamewithAlmondButterSauce,ref1Chickpea&VegetableTagine,ref1,ref2cookingtipsfor,ref1fortified,ref1GoldenQuinoaTabbouleh,ref1,ref2Hoppin’JohnStuffedSpringGreensRolls,ref1,ref2Mac&Cheese,ref1,ref2MorningGrainBowls,ref1,ref2QuinoaPilafwithCarrots&Chickpeas,ref1,ref2RedQuinoaLoafwithGoldenGravy,ref1,ref2refined,ref1RoastedVegetableLasagna,ref1,ref2shoppingfor,ref1RocketPestoPastawithRoastedVegetables,ref1,ref2StuffedWinterSquashwithBlackBeanSauce,ref1,ref2teff,ref1VegetableUnfriedRice,ref1,ref2wheat,ref1whiterice,ref1WholeWheatPastawithLentilBolognese,ref1,ref2YellowRice&BlackBeanswithBroccoli,ref1,ref2

GreenLightfoods,ref1,ref2Greens.Seealsospecificgreens

Balsamic-BraisedBeetrootGreens,ref1Beans&GreensQuesadillas,ref1,ref2GarlicGreensSauté,ref1Portobellos&GreensonToast,ref1shoppingfor,ref1SuperGreenSmoothie,ref1,ref2

tenwaystoeat,ref1Guacamole,ref1,ref2Gumbo,ref1,ref2

H

Harissa,ref1,ref2,ref3HarvardUniversity,ref1Health

BlackWomen’sHealthStudy,ref1IowaWomen’sHealthStudy,ref1powerover,ref1

Healthiestdiet,ref1HealthyHotSauce,ref1,ref2,ref3,ref4,ref5,ref6,ref7,ref8Heartdisease.SeeCoronaryheartdiseaseHeavymetals,ref1Hemphearts,ref1,ref2HerbedMushroomGravy,ref1,ref2Hidradenitissuppurativa,ref1Highbloodpressure

beetrootfor,ref1braindiseasesand,ref1flaxseedsfor,ref1whole-food,plant-basednutritionfor,ref1

Highcholesterol,ref1Holidaysandspecialoccasions,ref1Hoppin’JohnStuffedSpringGreensRolls,ref1,ref2Hotsauce,ref1HowNottoDie(Greger),ref1

synopsisof,ref1Hyperfiltration,ofkidneys,ref1Hypertension.SeeHighbloodpressure

I

Icecream,ref1,ref2Ikeda,Kikunae,ref1Immunefunction,ref1Indian-StyleSpinachandTomatoes,ref1,ref2Infections,preventing,ref1Inflammation,ref1Inflammatoryconditions,ref1,ref2Influenza,ref1Insulin,ref1Intraepitheliallymphocytes,ref1Iodine,ref1IowaWomen’sHealthStudy,ref1

J

Jackfruit,ref1,ref2

K

Kalebenefitsfrom,ref1BlackBeanSoupwithQuinoa&Kale,ref1,ref2CheesyKaleCrisps,ref1,ref2cholesteroland,ref1Ginger-SesameOrangeDressing,ref1,ref2KaleSaladwithAvocadoGoddessDressing,ref1,ref2Kale&WhiteBeanSoup,ref1,ref2Mango-Avocado-KaleSaladwithGinger-SesameOrange

Dressing,ref1,ref2

Kidneydisease,ref1,ref2Kitchentechniques,ref1Kombu,ref1

Lasagna,ref1,ref2Lead,ref1Legumes.SeeBeansLemons

lemonjuice,ref1LemonTahiniSauce,ref1,ref2Lemon-GingerCooler,ref1,ref2Lemon-RoastedBrusselsSprouts&CarrotswithPecans,ref1,

ref2LemonyHummus,ref1,ref2

LentilsLentilBolognese,ref1,ref2LentilShepherd’sPie,ref1,ref2MoroccanLentilSoup,ref1

Lettuce,ref1,ref2.SeealsoSaladsandDressingsLeukemia,ref1Limejuice,ref1Liverdisease,ref1LouisianaSoyCurls,ref1,ref2Lungcancer,ref1Lungdiseases,ref1Lymphoma,ref1

M

Mac&Cheese,ref1,ref2Maindishes,ref1

BeanPattieswithHarissa,ref1,ref2BraisedTempeh&BokChoywithSpicyGingerSauce,ref1,ref2

BuckwheatSoba&EdamamewithAlmondButterSauce,ref1CauliflowerSteakswithChermoulaSauce,ref1,ref2Chickpea&CauliflowerCurry,ref1,ref2Chickpea&VegetableTagine,ref1,ref2CourgetteNoodleswithAvocado-CashewAlfredo,ref1,ref2Hoppin’JohnStuffedSpringGreensRolls,ref1,ref2LentilShepherd’sPie,ref1,ref2LouisianaSoyCurls,ref1,ref2Mac&Cheese,ref1,ref2PestoCarrotNoodleswithWhiteBeans&Tomatoes,ref1,ref2Portobellos&GreensonToast,ref1QuinoaPilafwithCarrots&Chickpeas,ref1,ref2RedQuinoaLoafwithGoldenGravy,ref1,ref2RoastedVegetableLasagna,ref1,ref2RocketPestoPastawithRoastedVegetables,ref1,ref2SmokyBlack-EyedPeas&SpringGreens,ref1,ref2SpaghettiSquashArrabiata,ref1,ref2StuffedPortobelloswithHerbedMushroomGravy,ref1,ref2StuffedWinterSquashwithBlackBeanSauce,ref1,ref2VegetableStackswithTomato-RedPepperCoulis,ref1,ref2VegetableUnfriedRice,ref1,ref2WholeRoastedCauliflowerwithLemonTahiniSauce,ref1,ref2WholeWheatPastawithLentilBolognese,ref1,ref2YellowRice&BlackBeanswithBroccoli,ref1,ref2YellowSplitPeaDalwithWatercress,ref1,ref2

Mainstreammedicine,ref1,ref2Mango,ref1,ref2Medicalradiation,ref1Medications,ref1,ref2Menstrualcramps,ref1Mercury,ref1Miso,ref1

MisoSoupwithSpinach&Dulse,ref1

MorningGrainBowls,ref1,ref2MoroccanLentilSoup,ref1Multiplemyeloma,ref1Mushrooms

benefitsfrom,ref1,ref2Portobellos&GreensonToast,ref1Spinach&MushroomBlackBeanBurritos,ref1,ref2StuffedPortobelloswithHerbedMushroomGravy,ref1,ref2

N

NAFLD.SeeNonalcoholicfattyliverdiseaseNationalInstitutesofHealth-AARPstudy,ref1Naturalkillercells,ref1No-BakeOatmealWalnutCookies,ref1,ref2Nonalcoholicfattyliverdisease(NAFLD),ref1Nutrition.SeeDiet;Whole-food,plant-basednutritionNutritionalyeast,ref1,ref2NutritionFacts.org,ref1,ref2Nutsandseeds

almondbutter,ref1AlmondButterSauce,ref1AlmondMilk,ref1,ref2Almond-ChocolateTruffles,ref1,ref2benefitsfrom,ref1,ref2cashews,ref1,ref2cooking,ref1flaxseeds,ref1,ref2NuttyParm,ref1,ref2,ref3,ref4,ref5,ref6,ref7pecans,ref1,ref2,ref3,ref4Pistachio-SpinachSaladwithStrawberryBalsamicDressing,ref1,

ref2


PumpkinSeedDip,ref1raw,ref1SesameRedCabbage&CarrotSlaw,ref1,ref2shoppingfor,ref1soakingandblending,ref1Three-SeedCrackers,ref1walnuts,ref1,ref2,ref3

O

Oatmeal,ref1ChocolateOatmeal,ref1,ref2No-BakeOatmealWalnutCookies,ref1,ref2SummertimeOatmeal,ref1,ref2WarmPearCompotefor,ref1,ref2

Oats,ref1Okra,ref1,ref2Onions,ref1,ref2Oranges,ref1,ref2Ornish,Dean,ref1,ref2,ref3

P

Pancreaticcancer,ref1,ref2Paprika,ref1Parkinson’sdisease

peppersfor,ref1whole-food,plant-basednutritionfor,ref1

PastaBuckwheatSoba&EdamamewithAlmondButterSauce,ref1Mac&Cheese,ref1,ref2RoastedVegetableLasagna,ref1,ref2

RocketPestoPastawithRoastedVegetables,ref1,ref2shoppingfor,ref1WholeWheatPastawithLentilBolognese,ref1,ref2

Papaya,ref1PCB.SeePolychlorinatedbiphenylPeaches,ref1,ref2Pears,ref1,ref2Peas,ref1Pecans

Lemon-RoastedBrusselsSprouts&CarrotswithPecans,ref1,ref2

Two-BerryPiewithPecan-SunflowerCrust,ref1,ref2Peppers

benefitsfrom,ref1Black-EyedPeas&RoastedRedPepperDip,ref1,ref2Harissa,ref1HealthyHotSauce,ref1forParkinson’sdisease,ref1roasting,ref1SummerSalsa,ref1,ref2Tomato-RedPepperCoulis,ref1,ref2YellowPepperBéarnaise,ref1,ref2

Permanente,Kaiser,ref1Pesto

PestoCarrotNoodleswithWhiteBeans&Tomatoes,ref1,ref2RocketPestoPastawithRoastedVegetables,ref1,ref2

Phytates,ref1Pie

PumpkinPieSmoothie,ref1,ref2Two-BerryPiewithPecan-SunflowerCrust,ref1,ref2

Pistachio-SpinachSaladwithStrawberryBalsamicDressing,ref1,ref2

Plantpigments,ref1,ref2,ref3

ThePlant-BasedDiet:AHealthierWaytoEat(Permanente),ref1Pneumonia,ref1Polychlorinatedbiphenyl(PCB),ref1Polyps,ref1Popcorn,ref1Portobellos&GreensonToast,ref1Potassium,ref1Pregnancy,ref1Preppingtips,ref1Pritikin,Nathan,ref1,ref2Processedfoods,ref1,ref2Prostatecancer,ref1,ref2Pudding,ref1,ref2PumpkinPieSmoothie,ref1,ref2PumpkinSeedDip,ref1

Q

Quesadillas,ref1,ref2Quinoa

BlackBeanSoupwithQuinoa&Kale,ref1,ref2Chickpea&VegetableTagine,ref1,ref2GoldenQuinoaTabbouleh,ref1,ref2QuinoaPilafwithCarrots&Chickpeas,ref1,ref2RedQuinoaLoafwithGoldenGravy,ref1,ref2

R

RanchDressing,ref1,ref2Raspberry-PeachCrisp,ref1,ref2Rawnutsandseeds,ref1Rectalcancer,ref1

Redbeans,ref1,ref2RedCabbageSauté,ref1,ref2RedLightfoods,ref1,ref2RedQuinoaLoafwithGoldenGravy,ref1,ref2Refinedgrains,ref1Rice

brown,ref1VegetableUnfriedRice,ref1,ref2white,ref1YellowRice&BlackBeanswithBroccoli,ref1,ref2

RoastedAsparaguswithYellowPepperBéarnaise,ref1,ref2RoastedBeetrootswithBalsamic-BraisedBeetrootGreens,ref1RoastedGarlic,ref1,ref2,ref3RoastedVegetableLasagna,ref1,ref2Roasting,ref1,ref2RocketPestoPastawithRoastedVegetables,ref1,ref2

S

Saffron,ref1Saladsanddressings,ref1

BlackBeanGazpachoSalad,ref1,ref2ChoppedVegetableSalad,ref1,ref2GoldenQuinoaTabbouleh,ref1,ref2KaleSaladwithAvocadoGoddessDressing,ref1,ref2Mango-Avocado-KaleSaladwithGinger-SesameOrange

Dressing,ref1,ref2Pistachio-SpinachSaladwithStrawberryBalsamicDressing,ref1,

ref2RanchDressing,ref1,ref2,ref3saladbar,ref1SesameRedCabbage&CarrotSlaw,ref1,ref2

SuperSaladwithGarlicCaesarDressing&HempHearts,ref1,ref2

Salsa,ref1,ref2Salt,ref1Samplemenus,ref1Sandwiches,burgersandwraps,ref1

Beans&GreensQuesadillas,ref1,ref2BeetrootBurgers,ref1,ref2BlackBeanBurgers,ref1,ref2CurriedChickpeaWraps,ref1,ref2SloppyJacks,ref1,ref2Spinach&MushroomBlackBeanBurritos,ref1,ref2VeracruzTempehLettuceWraps,ref1,ref2

SaucesAlmondButterSauce,ref1Arrabiata,ref1,ref2Avocado-CashewAlfredo,ref1,ref2Balsamic-DateGlaze,ref1,ref2,ref3BerryDrizzle,ref1,ref2BlackBeanSauce,ref1,ref2BlackberryCoulis,ref1,ref2ChermoulaSauce,ref1,ref2GoldenGravy,ref1,ref2Harissa,ref1,ref2,ref3HerbedMushroomGravy,ref1,ref2LemonTahiniSauce,ref1,ref2LentilBolognese,ref1,ref2SpicyGingerSauce,ref1,ref2Tomato-RedPepperCoulis,ref1,ref2UmamiSauce,ref1,ref2,ref3WarmPearCompote,ref1,ref2YellowPepperBéarnaise,ref1,ref2

SavorySpiceBlend,ref1,ref2,ref3,ref4,ref5,ref6,ref7,ref8,ref9,

ref10,ref11,ref12,ref13,ref14,ref15,ref16,ref17,ref18,ref19,ref20,ref21,ref22,ref23,ref24,ref25,ref26,ref27,ref28,ref29,ref30,ref31,ref32,ref33,ref34,ref35,ref36,ref37,ref38,ref39,ref40

Seaweed,ref1Seeds.SeeNutsandseedsSesameRedCabbage&CarrotSlaw,ref1,ref2Shopping,ref1Sidedishes,ref1

BakedOnionRings,ref1,ref2BuffaloCauliflower,ref1,ref2CauliflowerMash,ref1,ref2GarlicGreensSauté,ref1Indian-StyleSpinachandTomatoes,ref1,ref2Lemon-RoastedBrusselsSprouts&CarrotswithPecans,ref1,

ref2RedCabbageSauté,ref1,ref2RoastedAsparaguswithYellowPepperBéarnaise,ref1,ref2RoastedBeetrootswithBalsamic-BraisedBeetrootGreens,ref1StuffedSweetPotatoes,ref1,ref2,ref3

Siliconemats,ref1Simmering,ref160Minutes,ref1SloppyJacks,ref1,ref2Smokedmeat,ref1Smokedpaprika,ref1SmokyRoastedChickpeas,ref1,ref2Smoothies

Banana-ChocolateSmoothie,ref1,ref2Cherry-BerrySmoothie,ref1,ref2PumpkinPieSmoothie,ref1,ref2SuperGreenSmoothie,ref1,ref2V-12VegetableBlast,ref1,ref2

Snacks,ref1Artichoke-SpinachDip,ref1,ref2Black-EyedPeas&RoastedRedPepperDip,ref1,ref2CheesyKaleCrisps,ref1,ref2EdamameGuacamole,ref1,ref2fruit,as,ref1LemonyHummus,ref1,ref2popcorn,ref1PumpkinSeedDip,ref1SmokyRoastedChickpeas,ref1,ref2SummerSalsa,ref1,ref2Three-SeedCrackers,ref1

Soda,ref1Sodium,ref1Soupsandchillies,ref1

BlackBeanSoupwithQuinoa&Kale,ref1,ref2ChampionVegetableChilli,ref1,ref2CurriedCauliflowerSoup,ref1,ref2Kale&WhiteBeanSoup,ref1,ref2MisoSoupwithSpinach&Dulse,ref1MoroccanLentilSoup,ref1SpicyAsianVegetableSoup,ref1,ref2SummerGardenGazpacho,ref1,ref2Three-BeanChilli,ref1,ref2VegetableBroth,ref1Vegetable&RedBeanGumbo,ref1,ref2

Soyabeanfoods,ref1BraisedTempeh&BokChoywithSpicyGingerSauce,ref1,ref2BuckwheatSoba&EdamamewithAlmondButterSauce,ref1EdamameGuacamole,ref1,ref2LouisianaSoyCurls,ref1,ref2miso,ref1,ref2steamingtempeh,ref1

VeracruzTempehLettuceWraps,ref1,ref2SpaghettiSquashArrabiata,ref1,ref2Spices.SeealsoCurrypowder;Turmeric

cardamom,ref1cinnamon,ref1cookingtipsfor,ref1cookingwith,ref1paprika,ref1saffron,ref1SavorySpiceBlend,ref1,ref2,ref3

SpicyAsianVegetableSoup,ref1,ref2SpicyGingerSauce,ref1,ref2Spinach

Artichoke-SpinachDip,ref1,ref2ascancer-fightingfood,ref1fordiseases,ref1Indian-StyleSpinachandTomatoes,ref1,ref2MisoSoupwithSpinach&Dulse,ref1Pistachio-SpinachSaladwithStrawberryBalsamicDressing,ref1,

ref2Spinach&MushroomBlackBeanBurritos,ref1,ref2using,ref1

Spreads.SeeDipsandspreadsSpringGreens

Hoppin’JohnStuffedSpringGreensRolls,ref1,ref2SmokyBlack-EyedPeas&SpringGreens,ref1,ref2

SquashCourgetteNoodleswithAvocado-CashewAlfredo,ref1,ref2PumpkinPieSmoothie,ref1,ref2SpaghettiSquashArrabiata,ref1,ref2

StuffedWinterSquashwithBlackBeanSauce,ref1,ref2Steaming,ref1Stir-frying,ref1

Stomachcancer,ref1Storagecontainers,ref1Strawberries

StrawberryBalsamicDressing,ref1,ref2Strawberry-BananaNiceCream,ref1,ref2

Stroke,ref1,ref2StuffedPortobelloswithHerbedMushroomGravy,ref1,ref2StuffedSweetPotatoes,ref1,ref2,ref3Sugar,date,ref1Suicidaldepression,ref1SummerGardenGazpacho,ref1,ref2SummerSalsa,ref1,ref2SummertimeOatmeal,ref1,ref2SuperGreenSmoothie,ref1,ref2SuperSaladwithGarlicCaesarDressing&HempHearts,ref1,ref2SuperfoodBreakfastBites,ref1,ref2SweetPotatoes

BurritoBreakfastBake,ref1,ref2FryingPanSweetPotatoHash,ref1,ref2StuffedSweetPotatoes,ref1,ref2,ref3

Sweets.SeeDessertsandsweetsSyrup,ref1,ref2,ref3

T

Tabbouleh,ref1,ref2Tagine,ref1,ref2Tahini,ref1,ref2Teff,ref1Tempeh

BraisedTempeh&BokChoywithSpicyGingerSauce,ref1,ref2steaming,ref1

VeracruzTempehLettuceWraps,ref1,ref2TetraPak,ref1Three-BeanChilli,ref1,ref2Three-SeedCrackers,ref1Time-savingcookingtips,ref1Tomatoproducts,ref1Tomatoes

Indian-StyleSpinachandTomatoes,ref1,ref2PestoCarrotNoodleswithWhiteBeans&Tomatoes,ref1,ref2SummerGardenGazpacho,ref1,ref2SummerSalsa,ref1,ref2Tomato-RedPepperCoulis,ref1,ref2

Tortillas,ref1Toxicheavymetals,ref1Traffic-lightclassificationsystem,ref1,ref2Triglyceridelevels,ref1Turmeric

ascancer-fightingfood,ref1fordiseases,ref1inFrenchToastwithBerryDrizzle,ref1inGoldenGravy,ref1,ref2inGoldenQuinoaTabbouleh,ref1,ref2tenwaystoeat,ref1

Two-BerryPiewithPecan-SunflowerCrust,ref1,ref2Type2diabetes

dietand,ref1insulinin,ref1kidneydiseaseand,ref1medicationsfor,ref1,ref2type2,ref1whole-food,plant-basednutritionfor,ref1

U

U

Umami,ref1UmamiSauce,ref1,ref2,ref3,ref4,ref5,ref6,ref7,ref8,ref9,ref10,

ref11,

V

V-12VegetableBlast,ref1,ref2Veganism,ref1VegetableBroth,ref1,ref2,ref3,ref4,ref5,ref6,ref7,ref8,ref9,

ref10,ref11,ref12,ref13,ref14,ref15,ref16,ref17,ref18,ref19,ref20,ref21,ref22,ref23,ref24,ref25,ref26,ref27,ref28,ref29

Vegetable&RedBeanGumbo,ref1,ref2VegetableStackswithTomato-RedPepperCoulis,ref1,ref2VegetableUnfriedRice,ref1,ref2Vegetarianism,ref1VeracruzTempehLettuceWraps,ref1,ref2Vinegar,ref1,ref2

Balsamic-BraisedBeetrootGreens,ref1Balsamic-DateGlaze,ref1,ref2,ref3StrawberryBalsamicDressing,ref1,ref2

Visionloss,ref1

W

Walnuts,ref1No-BakeOatmealWalnutCookies,ref1,ref2

WarmPearCompote,ref1,ref2Water,ref1Watercress,ref1,ref2Water-sauté,ref1

Weight,ref1,ref2Wheat.SeeGrainsWhitebeans

Kale&WhiteBeanSoup,ref1,ref2PestoCarrotNoodleswithWhiteBeans&Tomatoes,ref1,ref2

Whitebloodcells,ref1Whiterice,ref1WholeRoastedCauliflowerwithLemonTahiniSauce,ref1,ref2Whole-food,plant-basednutrition,ref1

forbloodcancers,ref1forbraindiseases,ref1forbreastcancer,ref1forcoronaryheartdisease,ref1,ref2fordigestivecancers,ref1diseasesand,ref1forhighbloodpressure,ref1forinfections,ref1forkidneydisease,ref1forliverdisease,ref1forlungdiseases,ref1forParkinson’sdisease,ref1forprostatecancer,ref1forsuicidaldepression,ref1fortype2diabetes,ref1weightand,ref1

Womb,ref1Wraps

Beans&GreensQuesadillas,ref1,ref2CurriedChickpeaWraps,ref1,ref2Spinach&MushroomBlackBeanBurritos,ref1,ref2VeracruzTempehLettuceWraps,ref1,ref2

Y

Y

Yeast,nutritional,ref1,ref2YellowLightfoods,ref1,ref2YellowPepperBéarnaise,ref1,ref2YellowRice&BlackBeanswithBroccoli,ref1,ref2

Date post:	11-Sep-2021
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The How Not to Die Cookbook

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