best green eats ever delicious katrine van wyk

Forallofuswhostrivetodobetter

BESTGREENEATSEVER

CONTENTS

PREFACEFOREWORD

PARTONE:greenbasicsWhyEatGreens?WhichGreensDoWhat?Local,Seasonal,andOrganic:What’sWhatandDoesItMatter?SettingUpYourKitchenforSuccessForgetAboutaOne-Size-Fits-AllDiet

PARTTWO:greenrecipesChapter1:SoupsZucchiniBasilSoupRawGreenSoupSweetPeaSoupCoconutCurrywithBokChoyandChickenRawGreenGazpachoAsparagusandSpinachSoupCreamySpinachSoupwithEggBoats

Chapter2:SaladsShreddedChickenandNapaCabbageSaladWarmBeetGreens,Beet,andWalnutSaladArugula,Grapefruit,andGoatCheeseSaladArugula,Lentil,GoatCheese,andCrispyAppleSaladGreenSlawwithSobaNoodlesDandelionswithWildSalmonGrilledCaesarSaladSummeryKaleSaladPumpkinandKaleSaladIsraeliSaladWarmWinterSaladwithMilletSardineSaladSuper-SimplePeaShootSaladwithRadishes

Chapter3:SidesBakedBrusselsSproutswithAppleSpicyandTangyRoastedBrusselsSproutsHoneyMustardBrusselsSproutsBrusselsSproutsSaladwithPearandBaconSautéedKaleCollardGreenswithLeekandAlmondsSteamedCollardGreenswithAlmondSauceSteamedVegetableswithTahini

SwissChardwithLemonandGingerSteamedCabbagewithDulseButterGreenCauliflower“Rice”CauliflowerTabboulehSautéedFiddleheadsBroccolini,CherryTomato,andKaleSkilletRoastedBroccoliwithParmesan

Chapter4:Snacks&SaucesCoconuttyKaleChipsVeganCheesyKaleChipsWhole-LeafKaleChipsSalt&VinegarKaleChipsLimeandChiliKaleChipsBrusselsSproutChipsCheesyVeganSpinachDipGreenHummusDandelionPestoCreamyAvocadoDip,Sauce,orDressing

Chapter5:MainsGreenLasagnaFriedRicewithGreensSpringRisottowithAsparagusandSpringGreensRawCollardGreensWrapswithTamarindSauceSummerRollswithUn-PeanutSauceCabbageRollswithShrimpZucchini“Pasta”withPestoGreenFrittataGluten-FreePastawithGreensandMushroomSautéABowlFullofGoodnessSpringComfortPasta

Chapter6:TreatsGreenLemonSorbetGreenSmoothieBeetsandGreensJuiceGreenSmoothieBreakfastBowlFrozenGreenJuicePopsiclesGreenandCreamyPopsiclesPeachyPopsiclesGreenolaZucchiniChocolateSquaresZucchiniKaleMuffins

INDEXACKNOWLEDGMENTS

PREFACE

Wow,have thingschangedsinceIwrotemy firstbook,BestGreenDrinksEver, justoneyearago.I’vebecomeamomandapublishedauthor.AndInolongerhavelotsoftimetohangoutinmykitchenuninterrupted.Thisbookisaresultofthat.Inmynewandfulllifeasamom,timeisprecious,andahealthydietisvitalforallofustostayenergizedandsane,andformylittleguytogrowbigandstrong.

ThisishowIcook.Mydinnergoalisalwaystogetadelicious,nutritiousmealonthetableformylittlefamilyinaslittletimeaspossible,andtrytohavefunwhiledoing it.Thatmeanskeeping things simple,using fresh ingredients thatrequire less “processing,” and opting for cooking techniques that are fast.Cookingdinner inmyhouse often involves chopping sweet potatoeswhilemyson,Felix,pullshimselfuponmypants(orpullsmypantsoff—eitherway)orswishingkaleinmysaladspinnerwhilehe’sonthefloorre-sortingourrecyclingandbangingwhathasnowbecomehismeasuringcups.Whoneedsfancytoys,right?

TherecipesinthisbookarebasedonmealsthatImakeeveryday.Theyareinspiredby someofmy favorite restaurants andhealth-food spots,my travelsaround the world,my endless hours spent reading food blogs and cookbooks(thatwasallbeforeIbecameamom),and,ofcourse,myabsolute love forallthings green. From kale to avocados, I just can’t get enough. What is thisobsessionwithgreens?Youmightask.Andrightfullyso.Well,firstofall,dark,leafygreensaresomeofthemostnutrient-densefoodspercalorieyoucanfind.They are full of minerals, antioxidants, fiber, protein, and chlorophyll andgenerallymakemefeelawesome.Theyalsohelpprotectusfromenvironmentaldamage, support our bodies’ natural detox process (whichwe all need in thismodernworld),andevenpreventcancer.Butthereasonformyobsessionwithgreensgoesbeyondeventhat.Greensaretheantidotetoalltheheavier,starchy,rich,andprocessedfoodssomanyofuseattoomuchof.Theybringsomethingvibrant,uplifting, andbright to ourplate.Asopposed towhite andprocessedfoods,greensarefresh,living,andfibrous.Ifyou’relookingtofindmoreenergyandbalanceinyourlife(andwhoisn’t?),addsomegreenstoyourplate.

AsmuchasIwishitweredifferent,America’svegetableconsumptionisnotas good as it should be. Themost commonly eaten vegetables include frenchfriesandketchup.Still.Weneedtodobetter.Weknowfoodandlifestyleplayanenormous role inpreventingdiseases andailments of allkinds.Weknow thatfoodcanbeourmedicine.Weknowthechoiceswemakeeverydaymatter.Solet’sdosomethingaboutthisandstarttakingbettercareofourbodies.Ihopethis book—with its accessible recipes, vibrant photos, and un-fussy fun—willignitesomethinginyouandmaybeeveninspireyoutopickupabunchofleafy,

green goodness and eat it. And when you start eating better, maybe yourcoworkerswill start askingwhat you’re so smiley about, orwhy your skin isglowing,orhowyoulostthoselastpounds.Andyou’lltellthemwhy.Andthenthey’llstarteatingtheirgreens,too.Simpleasthat.

—KatrinevanWyk

FOREWORDBYDR.FRANKLIPMAN

Greens, greens, and more greens! From spinach to kale, Brussels sprouts tocollards, leafy greens are appearing in all sorts of unexpected places. It has neverbeeneasier topumpupyourmealswith agreatbighealthygreenpunch.Youcanfindtheminyourgrocerystoreaisles,atfarmer’smarkets,evensometimesinyourownbackyardgarden.Regardlessofwhereyoubuy them,greensare justdeliciousandrightanytimeofthedayornight.

As a doctor, I’m passionate about “good medicine.” This means I’m not justinteresting in treating illnesses as they arise but also in preventing them through awhole host of complementary strategies. I’m a firm believer that making healthychoicesatmealtimes isoneof theeasiestandbestways tohelpmaintainahealthylifestyle.Katrine’sBESTGREENEATSEVER isagreat first step tobeginning—andmaintaining—optimumhealth.

I know Katrine well, as she works as a Holistic Health Coach in my practice.Patients love her calm and perceptive demeanor, and the nutritional guidance sheprovides.Inherfirstbook,BESTGREENDRINKSEVER,shegaveusanexcitingnewcropofgreen juice recipes.Now, I’m thrilled tobeapartofher latestprojectBESTGREENEATSEVERthattakesreadersbeyondtheblenderandintotheworldofdelicious,healthy,andfillingmealsandsnacksforeveryoccasion.Afterall,wecannotliveonjuicealone!ThesenewrecipesreflectKatrine’sdedicationtocreatingmealsthatarebothhealthyandtasty.

Bynowwe’reallawarethatweshouldbeincludingmoreleafygreenveggiesinour diets. Kale is a superfood packed with vitamin A; spinach is loaded withantioxidantflavonoids,potassium,andvitaminB6;andBrusselssproutshavea tonofvitaminC.Theyarethemostnutritionallydensefoodsavailable.Thebenefitsareendless.WhichiswhyBESTGREENEATSEVERissuchanexcitingnewadditiontomybookshelf.Quick,easy,anddelicious recipes thatnourish thebody from theinsideout—nowthat’sthekindof“medicine”that’seasytoswallow.

Katrine’srecipesusesomeofmyfavoritegreensinnewandtastyways.TryherShreddedChickenandSavoyCabbageforaprotein-packedlunchonthegoordishup some Brussels Sprouts Chips (really!) for a midday snack that will have yourfamilyaskingformore.Ofcourse,Katrinealsoincludessomeclassicdishestoo,likeherGrilledCaesar Salad thatwill leave you feeling energized, notweighed down.She’salsoincludedmodificationsfornearlyeverydiet includinggluten-free,paleo,raw,andvegan—soeveryonecanenjoythebenefitsofthesegreatgreeneats.

At the Eleven Eleven Wellness Center, we encourage our patients to becomeproactive in their own health and partner with them as they journey towards truehealthandoptimalwellness.Withherlatestbook,KatrinevanWykhelpsguideher

readerstogoodhealth.

—Dr.FrankLipman

A pioneer and internationally recognized expert in the fields of Integrative and Functional Medicine, Dr.FrankLipmanisthefounderanddirectorofElevenElevenWellnessCenterinNewYorkCity,wherehispersonalbrandofhealinghashelpedthousandsofpeoplereclaimtheirvitalityandrecovertheirzestforlife.

PARTONE

GREENBASICSWHYEATGREENS?

WHICHGREENSDOWHAT?

LOCAL, SEASONAL, AND ORGANIC: WHAT’S WHAT AND DOES ITMATTER?

SETTINGUPYOURKITCHENFORSUCCESS

FORGETABOUTAONE-SIZE-FITS-ALLDIET

WHYEATGREENS?Weallknowweshouldeatplentyofvegetables.It’sprobablyoneofthosethingsyou

canhearyourmother’svoicerepeatinginyourhead,butwhatexactlyissospecialaboutthegreenones?Manyofusgrewuptohatethem.Broccoli,brusselssprouts,andcabbagewereconsideredbland,boring,watered-down“healthfood”thatparentshadtouseeverynegotiationtricktheyhadtomakeyoueat.Oftentheyweresimplyboiledorsteamedandserved as an overcookedmush.Therewas no excitement or enjoyment associatedwiththem.Whatashame!Thesegreengoodiesare,yes,loadedwithnutrients,buttheyarealsolip-smackingdeliciouswhenhandledwithsomeTLC.NowthatI’mamothermyselfandcookingdinnerformyfamilyeveryday,I’vemadeitmymissiontomakethesegreensadelicious,enjoyable,anddailypartofourplates.

Sobacktothenutrients.What’sactuallyinthesegreens?

First, dark, leafy greens are some of the most nutrient-dense plant foods around.These include kale, spinach, Swiss chard, and collard greens, which are packed withantioxidants,vitaminsAandC,andmineralssuchasiron,calcium,andfolicacid.Anyoneworried about getting enough iron in their diet (hello, mammas!) should turn to leafygreens.Aservingofbeetgreenscontainsaboutthesameamountofironasasmallsteak.Forallofuswhodon’tdrinkcow’smilk,onecupofspinachcontainsclosetothesameamountofcalciumasacupofmilk.

If that isn’t enough towhet your appetite, the beta-carotene found in these greensdoeswonders foryourskinand isbelieved tobean importantantioxidant thatpreventscancer. Leafy greens are also great for your bones because of both the high levels ofcalcium,magnesium,andpotassium theycontainand the fact that theyarealkalineandthereforedonotcauseurinarycalciumloss.

Allleafygreensarealsopackedwithfiber,whichhelpsslowtheriseofbloodsugarafter you eat, keepingyou feeling full and satisfied for longer andhelping lowerbloodcholesterol. Fiber is also crucial for the body’s ability to eliminate toxins. It helpsminimize our exposure to toxins that can enter our bodies through our food and tochemicalsthatcandamageourDNA.

TheAnticancerFood:CruciferousVegetablesThe vegetables in what’s called the Brassica family, referred to as cruciferous

vegetables, have been shown again and again to have great cancer-preventing benefits.Theyarepackedwithmicronutrientsandantioxidantsandmay justbe theworld’smosthealthy vegetables. Green cruciferous vegetables include kale, spinach, bok choy,cabbage,broccoli,brusselssprouts,andcollardgreens.

Whilethesefoodsareincrediblynutritiousanddelicious,Ishouldalsomentionthattheydocontainafewso-calledanti-nutrients—thisisanissuethatcomesupinthepressfromtimetotime,scaringmanypeopleunnecessarily.SoI’dliketotakethebullbythehornsandaddressthisstraighton:Ithasbeenshownthat,whenconsumedRAWandinHIGHQUANTITIES, thesevegetablesmaycausesome thyroid issuesandeven lead tokidneystones.Glucosinolatesarecompoundsthat,inlargequantities,mayinhibitiodineuptake, resulting eventually in hypothyroidism and promoting goiter formation

(glucosinolates are sometimes referred to as goitrogens). Cruciferous vegetables alsocontain oxalates,which can promote kidney stones—again onlywhen eaten raw and inlargequantities.

Aslongasyoudon’toverdoitwithlotsofuncookeddishesanddrinks,youshouldbejustfine.Ifyoualreadyhaveathyroidconditionorareatallworriedaboutthis(maybeyou’veoverdoneitwithrawfoodsforawhile),sticktomoreof thecookedrecipesandlimityourintakeofrawcruciferousvegetablestofourservingsaweek—thatstillallowsyoutostartmostofyourdayswithagreensmoothieorhaveadeliciousspinachsaladforlunch.

There are also plenty of green, healthy vegetables that do not contain thesecompounds, includingmost lettuces,asparagus,zucchini,greenbeans,celery,cucumber,andpeas.Themostimportantthingisthatyoustarttoeatmorewholeun-processedfoods(thinkroastchickeninsteadofchickennuggets),includinglotsofplantsandhealthyfats,andgetcooking.Thatwillallcontributetomakingyouanevenhealthierperson,fullofenergyandvitality.

TheEnergeticsofFoodsandGreensTheenergeticsoffoodhastodowithhowthefoodfunctionsandseesthatafunctionin

the plant ismirrored in us. For example, a turnip is a root vegetable that grows underground, in dark soil – and to us turnips have a grounding effect, helping us stay calm,focusedanddowntoearth.Leafygreens,asopposedtorootvegetables,growupwardandoutward.Theyspreadtheirleavesandreachuptowardtheskytocatchasmuchsunlightastheycan.Theideaisthatthisenergyistransferredtouswhenweeatthem—thatleafygreenshaveanuplifting,light,andenergizingeffectonus.Oneisnotbetterthantheother,andwecertainlyneedbothtostaybalanced.Someonewhoisfeelingabitsluggish,tired,andheavywouldlikelybenefitfromaddingmoreleafygreenstotheirdiet.Andviceversa—someonefeelingabitanxiousorrestlesswouldprobablydowellwithsomemorerootvegetables.

Think about this: During photosynthesis, green leaves take in carbon dioxide andgiveoffoxygen.Theirfunctionissimilartothatofhumanlungs,althoughinreverse—wetakeinoxygenandexpelcarbondioxide.Justlookatabigkaleleaf—itactuallylookslikeahuman lung.Leafygreensdowonders forour respiratorysystem,helping toclearoutmucusandbecausetheseplantscontainchlorophyll,theyalsohelpsupplyourbloodwithoxygen.

Iamfascinatedwitheasternapproachestofood,cooking,medicine,andhealth.BothChinesemedicineandAyurveda takean individualizedapproach;neither advocates that

onedietisrightforeveryone.Instead,theytakeintoaccountyourbodytype,constitution,andany imbalances thatarepresentbefore“prescribing” foods, tools,andherbs tohelpyouregainoptimalbalance.

ChineseMedicineInChinesemedicine, nutrition and food are viewed a bit differently than inWestern

medicine.It’sthequalityofthefoodthat’sinfocus,andwhatdetermineswhetherafoodisbeneficial is itseffecton thehumanbody,not just thegramsofeachmicronutrient itcontains.Iloveviewingfoodthisway.Itmakessomuchmoresensetolookatafoodasawhole, where all the nutrients play together—with our bodies—to give us the optimalbenefits. Foods are described by their qualities: temperature, flavor, and action. Forexample, kale would be described as purifying, warming, and strengthening for thestomach.It’ssaidtobeabletostoppainandhasbeenusedforstoppingstomachulcers.

AyurvedaAyurveda isa five-thousand-year-old systemofnaturalhealing. Itoriginates from the

VediccultureofIndia;ChineseMedicineactuallyhasitsrootsinAyurveda.Accordingtothis system, health is the balanced and dynamic integration between our environment,body,mind,andspirit.Theapproachistoidentifyanindividual’sidealstateandthenoffertoolssuchasdiet,bodywork,andmeditation.

AccordingtoAyurveda,abalancedmealshouldincludeallsixflavors—sweet,spicy,salty,bitter,pungent,andastringent—toensurethatwefeelbalancedandsatisfied.Leafygreens are described as bitter, a flavor many of us might avoid or simply just not eatenoughof.Wetendtoeatwaytoomanysweetandsaltyfoods.

Bitterfoodsalsoincludegreenandyellowvegetables,celery,broccoli,sprouts,andbeets,andtheyaredescribedasdetoxifyingtothesystem.

WhichGreensDoWhat?Ageneralruleforthenutritionalbenefitsoflettucegoesfromdarktolight—thedarker

the leaf, themorenutritious it is. In thenext fewpages, I’ll review thevariouschoices,brokendownintothefollowinggroups:

THESCIENCEOFGREENSModernsciencehascertainlyprovenourancestorswere rightabout leafygreens

being nutrient powerhouses and confirmed that these vegetables are indeed amongthemost nutrient-dense foods on the planet.Withmodern science’s ability to pickapartandmeasuretheexactquantityofeachnutrientfoundinafood,they’vefoundthatleafygreensarehighinvitaminAandC,beta-carotene,folic-acid,calciumandchlorophyll,justtonameafew!

1.LETTUCESLettucesareprimarilywaterandextremelylowincalories,whichiswhytheyarealsoa

commondiet food.Although they arenot themostnutritiousgreensout there, they arestillagreatandhealthyfood.

2.DARK,LEAFYGREENSDark,leafygreensarethetruepowerhousesoftheplantworld,richinmineralssuchas

calcium, iron, andmagnesiumand loadedwith thevital antioxidants that helpour cellscombatenvironmentalstressorsandtoxins.Thesebeautieshelpsupportthecardiovascularsystem,areloadedwithfiber,andareanti-inflammatory.

Someofmyfavoritesarelistedbelow.

3.CRUCIFEROUSGREENSCabbage is often referred to as the king of the cruciferous vegetables, and all the

different cabbages have similar nutritional benefits. They are all full of fiber, which isgoodforourdigestionandhelpsfeedourgutbacteria.Theyarealsocelebratedfortheiranticancerbenefits,as theycontainmorephytochemicalswithanticancerproperties thanany other vegetable. These phytochemicals both increase the antioxidant defensemechanism in the body and help with detoxification of chemicals and hormones.Cabbages are also rich in vitaminsC andB6, biotin, potassium, and folic acid, amongothers.Othercruciferousvegetablesarebroccoli,broccolini,andbroccolirabe.

4.WILDGREENSForaging for greens has gotten popular, and for good reason. You can often find

“weeds” in your backyard—or cultivated and sold at a farmer’s market—that areextremely healthy. The right plants aren’t just weeds, but also nourishing and healingherbs.Often, thewholeplant canbeused—flower, leaves, and roots—butbe careful tomakesureyouknowwhatyou’repickingandeating.Italkabouttwoverycommonwildgreens.

5.HERBSHerbsaregenerallyalsoleafyandgreen,soIthoughttheydeservedaplacehere,too.

Herbs are aromatic plants and have long been used as digestants, which aid in thedigestiveprocessandhelprelievedigestivediscomfort.Addingfreshanddriedherbs toyour meals is the fastest, easiest, and healthiest way to increase flavor, variety, andnutrients.Ifyou’reconcernedabouteatingtoomuchsalt,sugar,andotheradditives,makefriendswiththese.

LETTUCES

arugula(a.k.a.rucola)ArugulaisagreatsourceoffolicacidandvitaminsA,C,andK.Asoneofthebestvegetablesourcesof

vitaminK,itprovidesaboostforboneandbrainhealth.Ithasaspicy,pepperytasteandisdeliciousonitsownwithalittleoliveoilandlemonjuice.

bostonandbibb(butterhead)Butterheadlettuceshavesoft,large,andbutteryleavesthataregreatas“cups”fordifferentfillings.In

Asiancookingtheyoftengetusedinthatwayasvehiclesformeats,herbs,anddippingsauces.Ortossedwithasimplevinaigrette,theymaketheperfectsidesalad.Theyarequiteeasytogrowyourselforfindatyourlocalfarmersmarketinthespringandsummer.

escaroleEscaroleisacurlylettuceandawintergreenwithanicebitterflavor.It’sgreatasasaladonitsownor

mixedwithmilderlettuces.

icebergIceberg is probably themost common lettuce of all, although not themost nutritious. It has a great

crunchytextureandaverymildflavorthatneedsabitofdressingandlovetobeelevatedtodeliciousness(nowonderbluecheeseisacommonpartnerfortheiceberglettucewedge).

romaineRomainelettuceisprobablythemostnutrient-denselettuce.ItishighinvitaminsA,C,B1,andB2.It

alsocontainsfolicacid,calcium,andquiteabitofprotein(around7gramsperhead).Itevencontainssomeomega-3 fatty acids. Romaine is a great lettuce for salads and really great for juicing and in greensmoothies.Didyouknowyoucaneventhrowitonthegrill?(Seepage92forarecipe.)

DARK,LEAFYGREENS

collardgreensCollards’largeleavesareastapleinSoutherncooking,usuallyaccompaniedbysomeporkygoodness.

Thelargeleavesareversatile,nutrient-dense,andgreatbothcookedandraw.Iloveusingthemaswraps.

kaleKaleisalltheragetoday,butit’sfarfromanewfood.Itwasoneofthemostcommongreenvegetables

eatenuntil the endof theMiddleAges; the curly leafedancestorofkalewasprevalent inGreece in thefourthcenturyB.C.Kalecontainscompounds(glucosinolateandcysteinesulfoxide)thatcanhelpswitchonthedetoxenzymesintheliver.

mustardgreensMustardgreensareinfacttheleavesofthemustardplant(itsseedsareusedtomakemustard).These

springgreensareanothermemberofthecruciferousorbrassicafamily.Aswiththeotherfamilymembers,they’recelebratedfortheiranticancerbenefitsduetotheirbig loadofantioxidants,andtheyarerich inbone-strengtheningmineralssuchascalcium,magnesium,andfolicacid.

spinachSpinach comes in a few different shapes and sizes—curly leaves, flat leaves, large bunches, or baby

leaves.Thesmaller,youngerspinachhasamildflavorand isdelicious insmoothiesandrawsalads.Thelargecurlyspinachlendsitselfbettertocookingandsautéing.Butwhicheverkindyougetandlike,it’sallgoodforyou,packedwithminerals,vitaminC,andotherantioxidants.

swisschardSwisschardisanutrientpowerhouseandarelativeofthebeetplant.Withlargegreenleavesandred,

yellow,purple,orwhitestems,it’sabeautifulplanttocookwith.Likekaleandtheotherdark,leafygreens,it’spackedwithvitaminsC,A,andKandmineralssuchasmagnesium,calcium,andiron.

CRUCIFEROUSGREENS

bokchoyYou’veprobablyhadbokchoyatanAsianrestaurantofsomekind.It’sdeliciousstirfriedandbabybok

choycanbepreparedandservedwhole,whichmakesaprettysidedish.

broccoli,broccolini,andbroccolirabeBroccoli,broccolini, andbroccoli rabeare tree-likegreenvegetablesofdifferent texturesand flavors.

With soft, floral florets and heartier,more bitter stems, they are a fun feast. These also are anticancerfoods,andrichinvitaminCandminerals.Whilebroccoliisthemostcommonlyusedandfoundversion,you’llalsoseethethinnerbroccolini,amixofbroccoliandkale.Broccolirabe(alsocalledrapini)hasmoregreenleavesanddoesnotformlargeflorets;ithasamuchstrongerpungentflavor.

brusselssproutsDidyouknowthatbrusselssproutsgrowonastickunderground?Thesemini-cabbagesweredeveloped

fromwild cabbages, and the firstmention of the delicious little heads was in Brussels, Belgium, in the1500s.Nutritionally,thisisanotheranticancerpowerhouseandagreatsourceofvitaminC,folicacid,andfiber.

greencabbageGreencabbageistheclassiccabbage,mostcommonlyusedincoleslaws,soups,andstews.Cabbageis

alsoagoodsourceoftheaminoacidglutaminewhichisacriticalplayerinthegrowthandregenerationofthecellsthatlinethegastrointestinaltract.Glutamineisalsobelievedtohelpcurbsugarcravings!

napaorchinesecabbageThenapavarietyistheoblong-shapedcabbagewiththewhitebottomhalfandlightgreen,curlyleaves.

It’sgotamildlybittertasteandanicecrispytexturethatisgreatinsaladsandstir-fries.

savoycabbageThesavoyisadarkergreencabbagewithcurlyandslightlysofterleaves.Theleavesareactuallyquite

tenderandsoftevenwhenraw,sothisisagreatcabbageforslaws,salads,andwraps.

WILDGREENS

DandelionThedandelion’sgreenleavesareloadedwithvitaminCandcarotenoid,anantioxidant.Inadditionto

itshighnutrientcontent,dandelioncontainscompoundsthat improve liver functionandothermedicinalcompoundsthathelptonethewholebody.Thisisoneverypotentplant.

Althoughthisplantgrowsinthewild,andprobablyonyourlawn,itisalsocultivatedandavailableatnatural food stores, farmersmarkets, and some supermarkets. If you are going topick your own, earlyspringisthebesttimetodoso,beforethestemgrowsandtheplantbecomestougherandmorebitter.

PurslanePurslane is a succulentplant thatmanymay thinkof as just aweed. Ithas small thick leaves anda

reddishstem.Italsohasthehighestomega-3levelsofanygreenplantandisadeliciousadditiontosummersalads.

HERBS

basilBasilisaclassicherbusedinItaliancookingandthestarofthemuch-lovedpesto.It’salsotheperfect

herb to combinewith tomatoes. Basil is a digestive aid and can help treat a headache. It’s also rich inanticancerantioxidants,andsweetbasilevenhasantibacterialbenefits.

cilantro(coriander)Cilantroisanexotic-tastingherbthatpeopletendtoeitherloveorhate.Ihappentoloveit,soyou’llsee

itshowupinacoupleofdishesinthisbook.It’srichinmineralsandcanhelppreventhypertensionandanxiety and promote peaceful sleep.Maybemost fascinating of all is cilantro’s ability to chelate heavymetalsoutofthebody.Itis,therefore,agreatdetoxingfoodthatinourmodernsocietyisagoodideatoconsumeregularly.

mintMintisafamiliarherbtothemojitoloversamongusandisalsoacommonherbusedfortea.Thereare

twenty-five different kinds of mint, including spearmint and the most commonly used in cooking:peppermint.Minthasanaturallycoolingandcalmingeffectonboththebodyandthemindandistoningtothestomach.Itcanhelprelievedigestiveproblemsandrelaxmuscles.It’sanaturalchillpill.

parsleyParsleyisalongcelebratedherbandcertainlyworthmorespaceonourplatesthanitgetsasagarnish.

It’shighinvitaminCandotherantioxidantsthatcanboostimmunityandhelppreventcancer.It’sknown

asanervestimulantandcanhelpimproveenergylevel.Soifyou’refeelingalittlesluggish—bringouttheparsley.

Local, Seasonal, andOrganic:What’sWhat andDoes ItMatter?Icoveredthesubjectoflocal,seasonal,andorganicfoodsinmyfirstbook,BestGreen

DrinksEver,andIfeeltheinformationisworthrepeatinghere.Iamafanofusinglocalandseasonal foodsandchoosingorganicoverconventionalwhenever Ican (Iknowit’snotalwayspossible).Thebenefitsofseasonalfruitsandvegetablesarenumerous.

FlavorProducethathasbeenallowedtofullyripeninthesuntastesamazing.Freshlypicked

producehastheoptimalcharacteristics—crispy,fragrant,juicy,andcolorful.Forexample,summerheirloomtomatoesmakeallothertomatoesseeminferior.Youcaneatthemlikeapples—raw,warmfromthesun,andstraightfromthevine.

NutritionPlants get their nourishment from the sun and the soil. Seasonally fresh produce is

pickedwhenitisripeandfullydeveloped.Suchaplantwillhavehadmoresunexposure,whichmeansitwillhavehigherlevelsofantioxidants.Studieshavefoundthatthelevelsofiodineandbeta-caroteneinmilkarehigherinthesummerthaninthewintermonths—icecream,anyone?

EconomyIt’s simply a question of supply and demand.When there’s abundance of a product,

suchaswatermelonsinthesummer,thepricesgodown.Seasonalfoodismuchcheapertoproduceforthefarmers,whowouldratherselltheirproductsforalowerpricethannotatall.Cashinontheseasonalbounty.

EnvironmentSeasonal produce can grow without much added human assistance—for example,

pesticidesandgeneticmodification.Weknowhowthetoxiccompoundsinpesticidesandinsecticidescancontaminatewater,soil,andalsoourhealth.Seasonalfoodismorelikelytobelocallyproduced,aswell,whichreducestheloadonourenvironmentfromtransport,thusreducingthecarbonfootprintofthefood.

CommunityGetting toknowwhereour food is coming from,who isgrowingour food, andhow

they do it makes us feel more connected to that whole process. Community-supportedagriculture (a.k.a. CSA) and farmers markets create communities around food thatencourage us all to share our knowledge, ask questions, and engage in our own localenvironment.Togetherwearemorepowerfulandcancreatebigchange.

HomeCookingEatingseasonallyalsoencouragesustocookmore—andtherereallyisnothingbetter

wecandoforourhealth.Whenyoustarttotakebackcontrolofwhatyouputintoyourbody—whichoilyouchoosetocookwith,howmuchsugaryouaddtoyourfood,andsoforth—you are consciously making better, healthier choices for yourself. Cooking is agreat activity todowithyourwhole family andyour friends.What betterway to showyourlovethanwithahome-cookedmeal?

CreativityandVarietyWhetheryoushopat themarketoryou’repartofaCSA,eatingseasonallywillkeep

challengingyourcreativitytocomeupwithnew,fun,anddeliciousdishes,basedonwhatyoufind.Maybeyouchoosetosearchforarecipeonline,lookthroughsomecookbooks,orgoonsiteslikePinteresttofindnewinspirationandideasaboutwhattodowithallthatkale(I’mobsessedwithit,andyoucanfindmethereandfollowmyboards).Varietyisalsogoodforourbodies;bychangingourmenuaccordingtowhat’savailableseasonally,wearelesslikelytodevelopfoodintolerances.

SupportofYourSeasonalNeedsThenaturalcycleofproduceisperfectlydesignedtosupportourhealth.Applesgrowin

the fall,and theyare theperfect transition food,helping thebodyget ridofexcessheat

andcooldownbeforewinter.Inthespringtheabundanceofleafygreenshelpsusalkalize,detox,andloseextrapoundsafteralongwinterofheavierfoods.Inthesummerweneedtocooldownandstayhydratedbyeatingmorejuicyfruits,antioxidant-richberries,andhydratingcucumberandwatermelon.Buildingalifestylearoundseasonalfoodfacilitatesthebody’snaturalhealingprocess.

OrganicBenefitsFood grown outside of its season or natural environment needs a lot more human

assistance, in the form of pesticides, waxes, chemicals, and preservatives, to grow andlookappealing tousasconsumers.Byopting for local and seasonal food,wearemorelikelytogetacleanerproduct.Manysmallfamilyfarmscannotaffordtogothroughtheorganic certification process but nevertheless follow natural and sustainable growingpractices.So,whenyoushopatthefarmersmarket,youdon’thavetobeascarefulaboutfindingorganic-labeledproduceaswhenyoushopatthesupermarket.

LivinginHarmonyLiving in tune with nature’s rhythms makes us more aware and appreciative of the

beauty around us. We can choose to live in balance with our surroundings instead ofconstantly butting up against and living in conflict with nature. Embracing the naturalrhythmofthingsalsohelpssimplifyourlives.Ouroptionsarelimited,andwecantrustthatourfoodisnourishingandgoodforus.

WheretoBuyLocalFoodsYourlocalfarmersmarketistheeasiestandbestplacetobuyfresh,localproduce.You

can buy your fruits, vegetables, eggs, and dairy straight from the farmer—without anymiddlemen.Thatmeanseverypennyyouspendgoesstraight tosupporting thefarms inyour area. It’s a win-win situation. To find farmersmarkets in your area, you can usenfmd.org,orifyouhappentoliveinNewYorkCitylikeme,trygrownyc.org.

Anothergreatwaytogetholdofgreat,localproductsistojoinaCSA.Community-supportedagriculturemeansthatyoupayashareatthebeginningoftheseasonandthenyouwill pick up a box of freshly picked produce once (or sometimes several times) aweek.ManyCSAshavemultiplepick-uplocations,sothatyoucanfindoneconvenienttoyou. If you live near a farm or farming community, the pick-upmight be on the farmitself.TheexcitingaspectofaCSAboxisthatyouneverknowexactlywhatwillbeiniteachweek,whichmaygiveyoua littlepush to trynew foods andbe creative inusingwhatyouget.OtherCSAsactuallyletyoupickandchooseandputtogetheryourownboxof goodies. A CSA tends to be best suited for people who enjoy cooking andexperimentingalittle.

Ifyou’reluckyenoughtolivenearaco-oporindependenthealthfoodstore,chancesaretheycarryavarietyoflocalandorganicproduce,inadditiontosomeimportedfoods.Shoppingatsuchaplacemayallowyoutogetthevarietyyou’reusedtobutwithlotsofgreatseasonaloptionstoaddtoyourshoppingbasket.Thiscanbeabitmoreconvenient,as you can often find everything you need in one place.Many supermarkets—and, ofcourse,Whole FoodsMarkets—are starting to incorporatemore local and organic foodoptions.Thankfully,ithasbecomeabittrendyatthemoment,solet’stakeadvantageof

http://nfmd.org

http://grownyc.org

thatandkeepthemomentumgoing.

SettingUpYourKitchenforSuccessTomakecookingfun,easy,andseamless,youneedtosetupyourkitchenforsuccess.

Youdon’tneedalotoffancygadgetsandtools.Instead,youneedacleanworkingspace,someeasy,reachablebasics,andsomepantrystapleshandytogetyoucookinginnotime.

ESSENTIALTOOLS•Knives.Getatleastonebig,sharpknife.It’ssuperversatileandcanbeusedforchoppingvegetables,carvingmeat,orslicingfish.

•Woodenorbamboomixingspoons.

•Tongs.Theymaketossingandturningfoodabreeze.Usefortossingsaladstogether,mixingandsautéingvegetables,cookingmeat,andturningmeatorvegetablesonthebarbeque.

•Woodencuttingboard.Forgetaboutplastic!It’snotgoodforyouortheplanet.

•Glass storage containers.They are easy to clean, pretty to look at, and see-through, so you’ll knowexactlywhat’sinsidethem.Mostimportant,theyaresafe,freeofBPAandotherplasticnasties.

•Saladspinner.Washesallyourleafygreens,herbs,andsmallervegetablesandspinsthemdry.Makescookingsomucheasier.Trustme.

•Afewmixingbowls.Ilikestainlesssteel,glass,orceramic.Onebigandonesmallshoulddothetrick.

•Measuringcupsandspoons.Theydoubleastoysforanytoddler.

•Saladbowl.Toserveallyoursaladsin,ofcourse.

•Containeror immersionblender.Oneor theother—orboth. I loveandusemyhigh-powerblendera lot,but it’saninvestment,asthegoodonestendtobepricey.Asmallerblenderoranimmersionblenderwillbefineformostsaucesandsoups.Ifyoualsohaveafoodprocesser,you’llbemorethanfine.

•Grater.Getafineonethatworksforginger,garlic,andlemonzest.

•Afewovenproofbakingdishes.Iliketheglassones,andtheyareaffordableandeasytofind.Onelargeandasmalleroneshoulddo.

•Cast-ironskillet.Youcancookprettymuchanythinginit—andit’ssafetoputintheoven.

•Afewstainless-steelorceramicpotsforcookingandsteaming.

•Steambasket

•Strainer

•Peppergrinder

StockingUpCOOKINGOILSANDFATSFathelpswiththeabsorptionofnutrientsfromthegreens,soskipthefat-freedressings

andpouronthegoodstuff.Thislisttellsyouwhichfatsandoilsarebesttouse,andwhentousethem.•Oliveoil.OliveoilhasbeenastapleintheMediterraneandietandisnowintherestofthewesternworld,too.It’sagreatoilforsaladdressings,drizzling,andcookingmeatsorveggiesoverlowormediumheat.Oliveoilhasasmoke

pointof375°F,sogenerallytrynottoheatitabovethat.Iuseoliveoiltoroastvegetablesandmakekalechipsinthisbook.

•Whattobuy:Alwaysbuyorganicoliveoilinadarkglassbottle.Ifyouareusingittoflavorfood,todrizzleoveryourvegetables,forexample,spendalittlemoremoneyonafragrant,deliciousoil.

•Butter.That’sright.Butterisonmylistofveryhealthyfats.Butitshouldbefromgrass-fedcows.Becausethecowwaseatinggrass,thebuttercontainsomega-3fattyacids;andbecausethecowwasallowedtobeoutsideinthesun,thebuttercontainsvitaminD.Butterfromgrass-fedcowsisalsoagoodsourceofvitaminK,avitaminmanyofusdon’tget enoughof.Butter isbestusedafter cookingas a spread,dip,ordollop,because it has a smokepointof300°F.Ifyou’resautéingoverlowheat,butterisfineforcooking.

•Whattobuy:Organicorgrass-fedbutterisalwaysthewaytogo.Youwanttoavoidconventionalbutterfromcowsfedadietfullofhormonesandantibiotics.It’snotagoodlifeforthecows,andthosetoxinsarenotgoodforourbodies.

•Ghee.Ghee,likebutter,isderivedfromcow’smilk.It’sbasicallyclarifiedbutterandthereforecontainsnocasein,aproteinfoundincow’smilkthatsomepeoplearesensitiveto.GheehasbeenusedinIndiaforagesandisagreatfatforcookingduetoitshighsmokepoint.Ithasabalancedratioofomega-6andomega-3fattyacids,somethingthatisimportantbecausetodaymostofuseattoomuchfoodwithonlyomega-6fattyacids.

•Whattobuy:Aswithbutter,youwanttolookforgrass-fedororganicghee.Itisalsopossibletomakeyourowngheefrombutter.Justlookitup.

•Coconutoil.Coconutoil ismy favorite fat, and Iuse it formore than justcooking. It’smymakeup remover,bodylotion,andbabyoilformylittleone.Ithasadelicious,exoticscentandaddsa littlenuttysweetness tofoods.It’sgreatforroastingrootvegetablesandsautéinggreensandworkswellinbaking,too.

•Whattobuy:Lookforraw,unprocessedorunrefinedcoconutoil.Youmayalsosee“virgin”or“coldpressed”onthelabel,andthat’sallgood.Andorganicisalwaysasuperiorchoice.

•Othernutorseedoils.Pumpkinseedoil,walnutoil,and toastedsesameseedoilareexampleof flavoringoils thatshouldonlybeusedcold,drizzledonthefoodaftercookingtoadddeliciousflavor.

•Whattobuy:Again,justlookfororganicifyoucanfinditandsticktopureoils.

FRIDGEANDPANTRYSUPPLIESThefollowinglistprovidessomeoftheproductsthatyoushouldalwayshavefreshor

inthefridge:•Garlic

•Onion

•Ginger

•Freshparsley,cilantro,orbasil

•Freshlemon

•Kale,Swisschard,orcollardgreens

•Headoflettuceorbagoflettucemix

•Afewrootvegetables,sweetpotato,orwintersquash

•Grass-fedbutter

•Almondbutter

•Rawsauerkraut

Inthepantrytheseingredientsareimportanttohaveonhand:•Goodsalt(RealSalt,Himalayanseasalt,orCelticseasalt)

•Wholeblackpepper

•Afewdriedherbs—forexample,Italianblend,tarragon,turmeric,cumin,andcurry

•Applecidervinegar,mygo-tovinegarforeverything

•Gluten-freetamari,afermentedsoysaucealternative

•Coconutaminos,orfermentedcoconutsap—slightlysweetandsaltyandasoy-freealternativetosoysauce

•Umeboshivinegar,aJapaneseplumvinegarwithadelicious,tartflavor

•Extravirginoliveoil—thego-toforsimplesautésandsaladdressings

•Toastedsesameseedoil—addslotsofflavortosimplestir-friesandsautés

•Coconutoil—foreverything

•Ghee—canbeaddedtoyouroatmeal—seriously!

•Yourfavoriteseedsandnuts,includingflaxseedsandchiaseeds

•Herbamareorotherherbalsaltalternatives—sometimesallthatsteamedvegetablesneed

•Dulseflakes—loadedwithnaturalsaltyflavorandiodine

•Driedorcannedbeans—simplevegetarianproteinoption

•Lentils—quicktocookandsimplydelicious

•Gluten-freepasta—becauseweallcraveabowlofpastafromtimetotime.Ilikethebrownriceandquinoaoptions

•Quinoa—acompleteproteinsourcethatcanbeusedamilliondifferentwaysforbreakfast,lunch,ordinner

•Buckwheatand100%buckwheatnoodles—lotsofproteinandfiber

•Anyothergluten-freegrainsandseedsthatyoulike,suchasamaranth,pumpkinseeds,millet,coconutflour,almondflour,wildrice,andpinenuts

HowtoProperlyStoreYourFoodWHATGOESINTHEFRIDGE?Use the vegetable and fruit drawers in your fridge for exactly those items. They are

built to keep the ideal temperature and moisture for your produce. Once you noticesomethingstarting togooff,get itoutof there—orelse itwill speedup thespoilingofyourotherproduce,too.Here’swhatgoesinthefridge:•Berries

•Leafygreens.Storeinaperforatedplasticbagorwraptheunwashedgreensindamppapertowelsandplaceinaplasticbagintherefrigerator’svegetabledrawer.Ifstoredproperly,leafygreensshouldlastfivedaysinthefridge

•Mostvegetables:rootvegetables,zucchini,peppers,broccoli,cucumber,andcelery

•Allherbs(exceptbasil)shouldbestoredinthefridge,preferablyinaglassofwaterorinaplasticbagwithadamppapertowelwrappedaroundthestems.Youcanalsowashtheherbsanddrythemwellbeforestoringtheminaglassjarwiththelidon.Thatwaytheycanlastawholeweek

WHATSTAYSONTHECOUNTER?Let these foods be nice ornaments in bowls and baskets in your kitchen to inspire

cookingandhealthyeating:•Sweetpotatoes,potatoes,andwintersquash

•Citrus

•Tomatoesandbasil

•Avocados

•Onionsandgarlic

•Bananas

•Othertropicalfruit,suchasmango,pineapple,andpapaya,whichcanripenonthecounterandthenbeplacedinthefridge.

HOWTOSTORELEFTOVERSOnceyou’vecutintoyourfruitorvegetable,alwaysstoreitintherefrigerator,covered.

Store your leftovers in reusable,machine-washable glass containers such asmason jarsandGlassware.Therearealsogreatstainless-steeloptionsonthemarketforpackingyourlunchorsnacks,as theydon’tbreak.Thesearecleanandsafeoptions, freeofBPAandothernasties.Better for you and for theplanet. If you store something inplastic,makesure to let the food cool down first. Try to avoid storing anything acidic (lemonade,vinegar,tomatosauce,etc.)inplastic—theacidactuallypullsthetoxinsintheplasticoutofthecontainerandintoyourfood.

LettheLeftoversSingLeftovers are your friends! You may have felt overwhelmed and a bit guilty when

you’vecookedwaytoomuchfordinnerormaybeevenclosedyoureyesasyoutossedoutawholepotofrice.Well,neveragain.Embracetheleftoversandletthemshineinanewwaythenextday.Ifyoulivealoneandprefernottocookawholemealfromscratcheverynight,planaheadtoactuallymaketoomuchandthatwayyou’llhavedeliciousmealsfordays.Herearesomeofmyfavoritetricksforreusingandrepurposingleftovers.

BUILDABOWLGotsomeleftovergrains(rice,quinoa,millet,etc.),somefish,andsomekindofroasted

vegetable?Well, build a bowl! Layer a nice bowlwith grains or sautéed greens at thebottomandyour protein and vegetables in little groupings on top.Or simply toss it alltogetherifyouprefer.Whenyoudon’thaveenoughleftoverstomakeafillingmeal,addan eggwith a runnyyolk on topor somehummusor half an avocado.Give thewhole

bowlageneroussprinkleofsomefresh,choppedherbsandmaybesomenutsorseeds,andaddsometahinisauce,pesto,orsimplyasquirtoflemonandadrizzleofoliveoil.

BUILDASALADSameconcepthereaswiththebowl,butinsteadyouuseleftoversaladandtopitwith

morerawandchoppedvegetables.Tomatoes,cucumber, lentils,beans,bacon,cheese…Whateveryou’vegotonhand that soundsdelicious toyou thatday.And thinkabout it,most leftovers can be used as salad toppings. Grilled chicken, salmon, quinoa, roastedvegetables, and boiled pasta are all delicious in salads.Tosswith a vinaigrette or someapplecidervinegarandenjoyasaneasylunch.

WRAPITUPUse romaine or Boston lettuce as a wrapper instead of wheat wraps, taco shells, or

bread.Theselettucewrapsorcupscanbecomelittlevehiclesforyourleftovers.Justaddsomechoppedvegetables;leftovermeat,beans,orlentils;andadollopofasauceordip,andyou’vegotafunmealonyourhands.

SALADFORDAYSRawkale salads can last for days, evenwhen dressed, because kale is such a sturdy

greenthatitwon’twiltorgomushyandsoggylikesomelettucesdo.Sodon’tbescaredtomakesomeextraandbringittoworkthenextdayforlunch.

ADDANEGGORTWOTossyourleftovergreens,meats,andvegetablesintoafrittataoromeletforaweekend

brunch.Nooneneedstoknowitwasn’tpartoftheplanallalong.

ONE-POT MEALS, STIR-FRIES, CASSEROLES, AND PASTADISHESTrycombiningyourleftoverswithsomefreshingredients,garlic,andherbs.Justsauté

it all together in apanor toss itwithboiledpastaornoodles.Youcanalso trymakingthem into an old-school casserole by placing them in an oven-proof dish, adding somecheeseon top,andbaking.Thebestpartaboutone-potmeals is—well, there’sonlyonepottoclean.

ForgetAboutaOne-Size-Fits-AllDietDieting is out—a healthy lifestyle is in! Got it? Okay, good. Gone are the days of

caloriecounting,bland“healthfoods,”andridiculousrestrictions.Lifeiswaytooshortforthat.However,weall strive tobebetter.To improve.Tofeelourbest.Toperformevenbetter.Tohaveevenmoreenergy.Andthat’swhereahealthy,delicious,andfunlifestylecomesin.Becausewe’reinitforthelonghaul.

Buttheworldoffood,nutrition,andwellnesscanbeabitconfusing.That’sbecause

there’snotone lifestyle,onediet,oronewayofdoing things that fitseveryone.What’stoxictoonepersoncanbecompletelyfineforsomeoneelse.Andwhat’snourishingyoumighthurtsomeoneelse.Manythingsinfluencewhoweareandwhatnourishesus:ourancestry,theclimatewherewelive,theweathertoday,ourmood,ouractivitylevel,stress,environmental toxins,body type, allergiesand sensitivities, injuries, and soon.Soeventhoughyourbestfriendcaneatyogurteverydayandfeelgreat,youmaynotbeabletodothat.Maybeyouhaveafriendwholovestoeatlotsofrawfoods,whilethosesamefoodsmakeyoufeelbloatedor jitteryandcold.Somepeoplecantoleratewheat in theirdiets,whileitmakesothersill.

Tomakeitsimpleandapproachableforasmanyofyouaspossibletoeatdeliciousand nourishing food, in this book I try to focus on foods that are generally anti-inflammatoryandwithoutalotofingredientsthatpeopletendtobesensitiveto,suchasgluten,dairy,soy,andcorn.

Ihaveexperimentedwithlotsofdifferentapproachestofoodand“diets”(Idon’tlikethatword),andIamevolvingandchangingandtweakingthingsallthetime.OnethingIknowisthatformybody,glutenisnogood.SoIgenerallycookglutenfree,andthereforealltherecipesinthisbookarefreeofgluten-containinggrainsandflours.Butbeyondthatyou’llfindsomedishesthatcontaindairyandsomethatdon’t,somewithmeatandfish,somemadepurelywithplants,somewithandsomewithoutgrains.Nomatterwhatyourcurrentlifestyleandplatelooklike,Ihopeyouwillfindsomedeliciousdishesthatfityourneedsanddesires.

DescriptionsExplained•Vegetarian.Avegetariandish is freeofanymeat, including fish, chicken,beef, andpork. Itmay,however, containdairyoreggs.

•Vegan.Avegandishcontainsnoanimalproductsorby-productswhatsoever.It’sfreeofmeat,dairy,eggs,andhoney.

•Paleo.Paleodescribesdishesthatarefreeofanygrains,legumes,ordairy.Paleoisadietbasedonwhatisthoughttobethatofourancestors,thehunter-gathererswholivedinPaleolithictimes.Althoughsomepeoplearenotconvincedthatwe knowwhat those people ate,most agree that their dietwasmainlymade up of vegetables, roots, starchytubers,meat,eggs,nuts,andseeds.

•GForGlutenFree.Glutenisproteinfoundinafewgrains,includingwheat,barley,rye,andspelt.Allthedishesinthisbookareglutenfree.

PARTTWO

GREENRECIPESSOUPS

SALADS

SIDES

SNACKS&SAUCES

MAINS

TREATS

soups

Comforting and warm or cooling and refreshing. Smooth as silk or full oftextures.Sweetandcreamyorsavoryanddelicious.Soupsoffermorevariety,flavor,and nutrition than many of us tend to appreciate. But there’s a reason soups andbroths have long been celebrated as truly healing and nourishing to the soul. Thereason broths are so nutritious is that the boiling of bones or vegetables pulls themineralsoutofthefoodsandintothebroth,orstock.Ablendedsoupisveryeasytodigest, giving the digestive system a little break, something it needs from time totime,especiallywhenwe’refeelingundertheweather,tiredandsluggish.Apotofsoupcanbeaquickandeasymealoranelaborateconcoction.Therecipes

inthischaptertendmoretowardtheformerandareeasytomakeinlargebatchesandstoreorfreezeforfutureeasyweeknightdinners.Ofcourse,theyarealsoloadedwithgreens,assoupsaretheperfectvehicleforsneakinginthoseextranourishingfoods.Ihopeyoufindsometreasuresandnewstaplesonthepagesthatfollow.

zucchinibasilsoupThis is a delicious soup of summery ingredients that is great year-round. It’s light

enough toenjoyasa starterora snackbut tastyenough to satisfyasameal inandofitself.Thearugulaaddsanicepepperykick,andthezucchinimakesitcomforting,light,andyetcreamy.Mylittleguylovesit,too.

VEGETARIAN,PALEO,GF(VEGANIFOMITTINGTHECHEESE)

SERVES2ASAMAINDINNER,OR4ASASNACKORSTARTER

1tablespoonoliveoil1yellowonion,choppedfine2clovesgarlic,minced3zucchini,diced½teaspoonsalt⅛teaspoonwhitepepper1cupfreshbasilleaves,roughlychopped3 cups vegetable stock (for non-vegetarians chicken stock also works

great)2cupsarugula,choppedSliveredalmondsorgratedParmesanforgarnish(optional)

Heatapotonmediumheatandaddtheoliveoil.Addonionandgarlicandsautéuntiltranslucent,about3–5minutes.Addzucchini,salt,pepper,andbasilandsautéfor1moreminute.

Addthestockandcookfor5minutes,oruntil thezucchini is tender.Turntheheatoff;addinthearugulaandstir.

To liquidize the soup, use a blender or immersion blender.Then pour all the soupbackintothepot.Tasteforsaltandpepperandaddmoreifneeded.

ServehotwithasprinkleofsliveredalmondsorgratedParmesanifdesired.

rawgreensoupOna hot summer day, I don’twant to spend toomuch time in the kitchen, nor am I

generally in themood for a big, heavymeal. This soup is the perfect go-to for exactlythosedays—refreshing,cooling,andnourishing.

VEGAN,PALEO,GFSERVES2ASALIGHTLUNCHORSTARTER

1cucumber,halved1cupspinach,roughlychopped¼cupcilantro,roughlychopped1avocado,peeled,pitted,andhalvedJuiceof½lime½cupicecoldwaterSeasalttotaste¼cupwaterDulseandchiliflakesforgarnish

Add all the ingredients, except the dulse and chili flakes, to a blender. Blend untilsmoothandcreamy.Addalittlemorewaterifthesoupseemstoothick.Pourthesoupintobowlsandsprinklewithdulseandchiliflakes.

CUCUMBERBOOSTERCucumbers are really high in water and are therefore hydrating and cooling. It

makes sense that they are at their freshest, ripest peak during the hottest days ofsummer.Theyarealsoagreatsourceofthetracemineralsilica,whichisimportantformaintaining thestrengthofourconnective tissue.This iswhatholdsourwholebody together (think muscles, tendons, and ligaments). The hydrating powercombined with the high content of silica makes cucumbers a wonder food formaintainingdewy,fresh,andyoung-lookingskin.

sweetpeasoupThisissuchaquickandeasymealtomake,yetincrediblydeliciousandsatisfying.It’sa

littlesweetandalittlespicy—withthecoolingfinaltouchtotieitalltogether.Frozenpeasis one of those items that I always have in the freezer. In a pinch, when the fridge islookingdreadfullyempty,thissoupcomestotherescue.

VEGETARIAN,PALEO,GFSERVES2

1tablespoonbutter2shallots,diced2cupsfrozensweetpeas2cupswater¼teaspoonsalt⅛teaspooncayenne15mintleaves1dollopplainyogurtorcoconutyogurt(nondairyalternative)Choppedpistachiosforgarnish(optional)

Inamedium-hotpot,meltthebutterandaddintheshallots.Sautéfor3minutesuntiltheyareturningsoftandtranslucent.Addinthefrozenpeasandsautéfor1moreminute.Addinthewater,salt,andcayenne.Bringtoaboilandthensimmerfor5minutes.

Addthemixtoablender,orturntheheatoffanduseanimmersionblenderinyourpot.Addthemintleavesandblenduntilthesoupissmoothandcreamy.

Pour into twosoupbowls.Addadollopofyogurtoneachandsprinklewithafewchoppedpistachios.

coconutcurrywithbokchoyandchickenI lovewarm, comforting curries. The creamy sauce, the strong flavors, and the little

spicekickare so satisfying.This ismyversionofaThaigreencurry,a littlebitmilderthantheonesIateinThailand,becauseI’mawimpwhenitcomestospice.Feelfreetoaddmoreheat if that’showyoulike it. Iknowmyheat-lovinghusbandwouldaddsomechili to this. Look for a curry paste that includes green chili, garlic, lemongrass, kaffirlime,ginger,andsalt—andnotmuchelse.

PALEO,GFSERVES4–6

1tablespooncoconutoil2clovesgarlic,chopped1tablespoonginger,choppedfine3teaspoonsgreencurrypaste,ormoreifyoulikeyourfoodspicy1teaspoongroundcoriander½cupfreshcilantro,chopped1tablespoonwater213.5flozcanscoconutmilk(NOTlight)1½poundsboneless, skinlesschicken thighsorbreasts, cut into2-inch

chunks3babybokchoys,cutinquartersthelongway1cupslicedmushrooms1cupchoppedbabyspinach1tablespoonlimejuice1tablespooncoconutsugar1tablespooncoconutaminosorgluten-freetamari1teaspoonseasaltCilantroforgarnish

Inalargesaucepanorwokonmediumheat,addtheoilandgarlic,ginger,currypaste,coriander,andfreshcilantro,alongwithatablespoonofwater.Cookfor1minute,stirringcontinuously.

Addthecoconutmilkandbringtoasimmer.Addthechickenandletitsimmerfor5minutes. Then add the bok choy andmushrooms (the potmight seem full, but the bokchoywillwiltdown).Simmerthesoupforanother5minutes.

Addinthespinach,limejuice,coconutsugar,andcoconutaminosortamariandstir.Simmerfor1minute.Tasteandaddsaltifneeded.

Servewithcookedrice,quinoa,orgreencauliflowerrice.

rawgreengazpachoThis is a fungreen takeonaSpanish classic.Traditionally, gazpacho is a cold soup

withlotsoftomatoesandbasil.Ikeptthebasil,garlic,andoliveoilbutswappedoutthetomatoesforsomeflavorfulandcoolinggreens.Ihopeyou’lllikeitasmuchasIdo.

VEGAN,PALEO,GFSERVES2

½cupchoppedcucumber1clovegarlic1springonion,roughlychopped½cupgreenpeas½cupchoppedfennel1sprigfennelgreens1cupchoppedromaine½avocado¼cupchoppedbasil1cupwater¼teaspoonsaltorHerbamare1tablespoonoliveoil1teaspoonapplecidervinegarChoppedbasilandslicedavocadoforgarnish

Addallthevegetablesandbasil,exceptthegarnish,toablender.Addinthewater,salt,oil,andvinegar.Pulsetheblendertochopthevegetablesfine,withoutblendingthemtoosmoothly.Youwantsomechunksandtexturetothissoup.

Cool the soup in the fridge for an extra refreshing touchor serve right away,withavocadoandalittlebasilasgarnish.

asparagusandspinachsoupThisisadeliciouslycreamy,green,andfreshsoup—especiallydeliciousinthespring,

whenasparagusisinseasonandwecravesomegreengoodnessafteralongwinter.PALEO,GF,VEGETARIAN(IFUSINGVEGETABLESTOCK)

SERVES2ASAMAINDISHOR4ASASNACKORSTARTER

1tablespoonoliveoilorghee1leek,sliced(cleanedthoroughly,greenpartsremoved)2clovesgarlic¼teaspoondriedtarragon1sprigfreshthymeSeasalt1quartchickenorvegetablestock1red-skinnedpotato,cubed(about1½cups)¾cupsroughlychoppedasparagus4bighandfulsfreshspinach(about5cups)Freshlygroundpeppertotaste

To amedium-hot pan add the oil or ghee.When it’s hot, add in the leek and garlic,herbs, and a pinch of salt. Sauté for 3minutes, stirring occasionally, until the leek hasbecomesoftandabittranslucent.

Addin thestockandpotatoandcookfor10–15minutes,until thepotato is tender.Addintheasparagusandcookfor2minutes;thenturntheheatoffandstirinthespinach.

To make the soup creamy, once the spinach has wilted, either add the soup, inbatches,toablenderoruseanimmersionblenderrightinthepot.Addtheblendedsoupbacktothepot,taste,andaddmoresaltandfreshlygroundpepperifneeded.

creamyspinachsoupwitheggboatsWhenIwasgrowingup,spinachsoupwasacommonoccurrenceatourhouse,andmy

momoftenserveditwithafeweggboatsfloatinginit.Theylookedpretty,werefunforuskids,andaddedmorefillingproteinandgoodnutrientstoourdinner.Wewouldeatitwithslicedryebreadandlotsofbutter!

VEGETARIAN,GF,PALEOSERVES2

1tablespoonoliveoil,ghee,orbutter1largeonion,chopped4clovesgarlic,minced1largered-skinnedpotato,cubed1cupvegetablestock½cupwater2bayleaves2teaspoonsseasaltorHerbamare¼teaspoonpepper6cupsroughlychoppedspinachHandfulparsley,chopped2hard-boiledeggs

Heat the olive oil or butter, and sauté the onion and garlic. When the onion istranslucent,addintherestoftheingredients,exceptthespinach,parsley,andeggs,andletthemixture boil for about 15minutes or until the potatoes are softwhen pokedwith afork.

Turn the heat off and add in the spinach and parsley (saving a little parsley forgarnish).Let thesoupsteepfor2minutes.Fishout thebay leafanddiscard it.Add thesoup to a blender or use an immersion blender to liquidize themixture into a smooth,creamysoup.

Halve thehard-boiledeggs into four little“boats.”Ladle thesoup into twoservingbowls andgarnisheachwith twoeggboats, a sprinkleofparsley, and somegluten-freecroutons.

salads

Everyonecanmakeasalad.Andallcountries,cultures,families,andindividualshave their own go-to salads.As someonewho’s dabbledwith healthy eating for awhile,I’vetried,tasted,made,andlovedmyfairshareofsalads.Thepossibilitiesareendless—from the simplestofgreen lettuce tossedwithoil and lemon juice, to themostcomplexcombinations. In thischapteryou’ll findacollectionof someofmyall-timefavoritecombinations.Somearesimple,light,andperfectasasideoralightsnackonhotdays,whileotherscontainmoreproteinandmaybesomeroastedandcooked foods.There are arugula salads, kale salads, a different take on the classicCaesarsalad,andevenafewwarmsalads.Havefun!

shreddedchickenandnapacabbagesaladThissaladwasinspiredbymyfavoriteVietnamesesalad.Itissimple,withouttoomany

crazyingredients,yetittastesexoticanddelicious.Thesecretisinthedressing…Forthechicken,youcoulduseleftoversfromarotisserieorroastchickenorsomesliced,grilledchickenbreast.

PALEO,GFSERVES4

Dressing:

¼cupfishsauce1tablespoongratedginger1chili,seedsremoved,thinlysliced(optional;adjusttoyourownspice

preference)1clovegarlic,grated2tablespoonslimejuice¼cupwater2teaspoonscoconutsugarorsyrup

Salad:

½cupcut-up,cookedchicken½redororangebellpepper1carrot3springonions1headnapacabbage,washedwellandslicedintostrips⅓cupchoppedcilantroleaves⅓cuproughlychoppedcashews1tablespoonchiaseeds

Mixallthedressingingredientstogetherinabowlorjarandsetaside.

Withyourfingers,shredthechickenintobite-sizepieces.Drizzlethechickenwith¼cupofthedressingandsetitaside.

Cutupthebellpepper,carrot,andonionsandaddallthevegetables,thecilantro,andthecashewstoalargemixingbowl.Pourtheremainingdressingoverandtosseverythingtogetherwell.Addthechickenandchiaseeds.Givethesaladanothertossandserve.

warmbeetgreens,beet,andwalnutsaladIt’stimetostopthrowingawaythosebeetgreensandusethewholevegetable.Iknow

beetsareoneof thosevegetablesmanyofyoumayboth feel intimidatedby (hello,pinkfingers) and think you don’t like (it’s time to try some roasting). I hope this recipewillconvertyoualltobeetlovers.Beetsarechock-fullofmicronutrients,totallydelicious,andnaturally sweet. They help boost the body’s detox function; they are loaded withantioxidants;andtheirnaturalsweetnesscanhelpsatisfyasweettooth,sothatdessertislessnecessary.

VEGAN,PALEO,GFSERVES4ASASIDEDISH

Oliveoil1bunchofbeets,withgreensSaltandpepper⅓cupchoppedwalnuts1tablespoonbalsamicvinegar

Preheattheovento375°Fanddrizzleabakingsheetwithsomeoliveoil.Cutthegreensoffthebeetroots,keepingalittlestemonthebeets.Washandscrubthebeetswell.Cutthebeetsinfourifthey’reonthesmallersideorsixiftheyarelarge.

Placethebeetsonthebakingsheetanddrizzlethemwitholiveoil.Placeintheovenandroastfor30minutes.

Right before the 30 minutes are up, cook the beet greens:Wash them in a saladspinnerandspindry,chopthestemsintochunks,androughlytearuptheleaves.Add1tablespoonoliveoiltoapanandsautéthegreensforacoupleofminutes.Sprinklewithalittlesaltandfreshlygroundpepper.

Toserve,placethegreensonaplateandallthebeetsontop.Sprinklewithchoppedwalnutsandbalsamicvinegar.

arugula,grapefruit,andgoatcheesesaladArugulaisaleafygreenthat’s fullof flavor.Itholdsupwell tootherboldflavorsbut

needsalittlesomethingrefreshingtobalanceitout.Grapefruitandpecansworkwondersinthiscombination,andtherichflavorofgoatcheesegoeswellwitharugula.Youcanusecandiedpecanshereifyouwanttogetfancy(anddon’tmindalittlesugar).Ifyouarenota fan of goat cheese, or prefer to avoid dairy, just leave out the cheese. The salad isdeliciouswithout it, too. Since you peel the grapefruit for the salad, you can probablysqueeze enough grapefruit juice from the flesh left on the peel for the juice in thevinaigrette.

Thissaladisgreatforalightlunchorasasideorstarterforyourdinnerpartyfortwo.

VEGETARIAN,GFSERVES2

Shallotvinaigrette:

1largeshallot,chopped,about½cup1teaspoonDijonmustard1teaspoongrapefruitjuiceJuiceandzestof½lemon1teaspoonapplecidervinegar¼cupoliveoil

Salad:

6cupsarugula⅓cuproughlychoppedpecans½cupcrumbledgoatorbluecheese1grapefruit,peeledandsliced¼redonion,thinlysliced

Tomake the vinaigrette, add all the ingredients except the oil to a blender. Turn theblenderonlowandmixalltheingredients.Thenslowlystartdrizzlingintheoilwhiletheblenderisgoing,sothatitemulsifies.

Toss the arugulawith the vinaigrette. Sprinkle in the nuts and cheese and add theonionandgrapefruit.Tossagainandserve.

arugula,lentil,goatcheese,andcrispyapplesaladThis is a filling yet light and crisp salad that I absolutely love. The lentils and goat

cheese add a dose of protein, while the apples and currants provide some satisfyingsweetness.Thepepperyarugulamakesaperfectbedforitall.

Thelentilpartofthisrecipeisabsolutelydeliciousonitsownandholdsinthefridgefordays.Itmakesaneasy,portablelunchoptionandevenagreatbreakfast.


1cuplentils3cupswater½greenapple,chopped½cupchoppedwalnuts1cupcurrants½cupchoppedparsleycupsarugula

1tablespoonoliveoil1tablespoonapplecidervinegar¼cupcrumbledgoatcheese

Dressing:

1tablespoonapplecidervinegar1teaspoonDijonmustard1teaspoonrawhoneysaltandpepper1tablespoonoliveoil

Addlentilsandwatertoapotandbringtoaboil.Turntheheatdownandletsimmerfor15–20minutes.Thelentilsshouldbetenderbutstillchewy.Setasidetocool.

Inthemeantime,prepareyourdressingforthelentils.Combinealltheingredientsforthedressingexcepttheoliveoil.Addtheoliveoil last,slowlydrizzlingit intotheotheringredients, stirring continuously to create a creamy, smooth dressing that doesn’tseparate.

Oncethelentilshavecooledtoroomtemperature,addin theapples,nuts,currants,andparsleyanddrizzlethedressingover.Mixwell.

Add the arugula to a salad bowl and toss itwith a tablespoon each of the oil andvinegar.Placethelentilmixtureontopandsprinklewithgoatcheese.

WALNUTBOOSTERAllnutsareanexcellentsourceofhealthyfatsandfiber.Butwalnutsareafavorite

ofminebecausethey’reoneofthefewnutsthatcontainomega-3fattyacids,thoseanti-inflammatory,brain-boostingfatsthatmostofuscouldeatalotmoreof.Theyarealsoagreatsourceofantioxidants,helpingthebodycombatfree-radicaldamage.

greenslawwithsobanoodlesI adore this colorful and vibrant dish. Food should look pretty and inviting, and

includingalmostallthecolorsoftherainbowonaplateisprettymuchasgoodasitgets.Hereyouhavecrispyfreshvegetablesmixedwiththeultimatecomfortfood—noodles.Thefresh-tastingsauceisjustalmonds,lime,andginger.Nonastieshere.

VEGAN,GFSERVES4

1packet100%buckwheatsobanoodles,orbrownricenoodles(bothareglutenfree)1cupshavedorshreddedbrusselssprouts1largecarrot,shredded2springonions,choppedfine1cupseeded,peeled,andshreddedcucumber1cupfinelychoppedkale1cupshreddedpurplecabbage½cupchoppedcilantro

Dressing:

¼cupalmondbutterJuiceandzestof1lime½tablespoonfinelygratedginger1tablespooncoconutaminosortamari1tablespoontamarindpaste(optional)1tablespoonmaplesyruporcoconutnectar

Garnish:

½limeforgarnish,quarteredAfewsprigsofcilantro

Cook the noodles according to the package directions. Set aside to cool.Toss all thevegetablestogetherinalargebowl.

In a small bowl, combine all the ingredients for the dressing and stir well untileverythingiscombined.Pourhalfofthesauceoverthevegetablesandtoss.Pourtheotherhalfoverthenoodlesandtoss.

Addthenoodlestothevegetables.Combineandservewithalimewedgeandsomecilantroasgarnish.

SERVINGOPTIONYoucould alsomake this awarmdish. Just sauté all thevegetableswith a little

coconutoil.Toss thenoodles inwhile theyarestillwarmandpour thesauceover.Tosseverything together,makingsure thesaucegetsdistributedwell.Servewithasprinkleofcilantroasgarnish.

dandelionswithwildsalmonThebitter,pungenttasteofdandelionsholdsupreallywelltofatsandfattyfoodslike

wildsalmon.InthisdishI’vealsoaddedmyfavoritecondiment,mustard,toaddalittlespicetoitall.Thisisaperfectweeknightmealfortwo—quicktoprepare,totallydelicious,andhealthy!

PALEO,GFSERVES2

Forthedandelion:

2tablespoonsoliveoil1yellowonion,halvedandsliced2clovesgarlic,minced1bunchdandeliongreens(about4–6cups), trimmed,washed(andstill

damp),androughlychoppedJuiceof½lemon¼teaspoonsaltFreshlygroundpepperForthesalmon:

½tablespoonoliveoil1poundwildsalmon,cutintotwofillets2tablespoonsDijonmustard¼teaspoonsaltFreshlygroundpepper

Preheattheovento375°F.Drizzlealittleoliveoilintoanovenproofdishandplacethesalmonontop.Smeareachsalmonfilletwith1tablespoonofmustardandsprinklewithalittlesaltandpepper.Placethesalmonintheovenforabout20–30minutes,dependingonthe thickness of the fillets.Checkyour fish after 20minutes and then add a littlemorecookingtimeifneeded.

While the salmon is cooking,prepareyourgreens:Add1 tablespoonoliveoil toamedium-hotpan, add theonionandgarlic and sauté for3–5minutes,until theonion istranslucent.Addinthedampdandelionandallowthewaterfromtheleavestohelpwiltthedandelion.Sautéfor2minuteswiththeonionandgarlic.Drizzlewiththeremainingoliveoil,thelemonjuice,salt,andpepper.

Servethesalmonfilletsontopofabigbedofdandeliongreens.

grilledcaesarsaladWhenIfirstheardofthisidea,Iwasintriguedandjusthadtotryit.Luckily,Ihavea

husbandwholovesagreatfire,soatournextbarbecuewetestedthisoneoutand—wow—it’s awinner. Super simple and a perfect starter to a summer grill fest. (If you don’tbarbecueallthatoften,agrillpanwoulddojustfinehere.)

PALEO,GFSERVES4

Dressing:

2anchovies2garliccloves,minced2tablespoonsfreshlysqueezedlemonjuice2teaspoonsDijonmustard¼teaspoonsalt¼teaspooncoarselygroundblackpepper2tablespoonsapplecidervinegar1eggyolk½cupoliveoil

Salad:2headsromainelettuce1tablespoonoliveoil2anchovies,chopped¼cupshavedParmesancheese(optional)

YoucanmakeyourCaesarsaladdressingeitherwithamortarandpestleorinafoodprocessor.Ichosethefirstoption:Addthegarlicandanchoviestothemortarandusethepestle tomashthemtogether.Transfer toabowlandaddthe lemonjuice,mustard,salt,pepper,andvinegarandmixwellwithawhisk.

Add theeggyolkandwhisk it in.Finally,drizzle theoliveoil in slowly,whiskingcontinuously,makingasmoothdressing.

Choptheromainelettuceheadsinhalflengthwise,andrubwithsomeoliveoil.Addthe heads of romaine to your grill, with the cut side down. Leave on for a couple ofminutes (depending on how hot your grill is) until the leaves start caramelizing andturninggoldenonthesidethatfacesthegrill.

Take the heads off and place on a plate with the cut side up. Drizzle with thedressing, letting itseepanddripdowninto the lettuceheads.Sprinklewith thechoppedanchovies and, if you like, some shavedParmesan. (Youcan absolutely leaveout thesetwooptions,andthesaladwillstillbeyummy.)

ANCHOVY

BOOSTERIloveanchovies.Chancesareyoudo,too—youjustdon’tknowityet.Theyadda

delicious, rich and salty flavor to dressings and sauces and go great on pizza, inpastas,andevenontheirown.Becausethesearewholefishfillets,theycontainthefish’sactual tinybones,whichareagreat sourceofcalcium.Theyarealsoagreatsource of potassium.Because they are such a small fish, the chances they containmercuryisreallylowcomparedlargerfishsuchasswordfishandtuna.

summerykalesaladIdevelopedthisrecipefortherooftopbabyshowerformyson.Iknewitwasgoingto

beabigcrowdonahotday,soIwentforsomethingrefreshing,healthy,andsatisfying.Idon’tknowaboutyou,butIalwaysgetpeckishatapartyandhardlyeverfindagood-for-meoptionIcanmunchon.Thisisit.


1bunchlacinatokale,stemsremoved,choppedintobite-sizepiecesJuiceof½lemon1tablespoonoliveoilSprinkleofHimalayanseasalt½avocado1peach,pitremoved,sliced½jicama,cutinsmallcubes⅓cuptoastedhazelnuts

Addthekaletoabowlandpourthelemonjuice,oliveoil,andsaltoverit.Rollupyoursleeves andmassage the kalewith your hands until it softens and gets bright and darkgreen.Addtheavocadoandmassagethatin,too.

Addtherestoftheingredients,finishingwithasprinkleofthejicamaandhazelnuts.

JICAMABOOSTERJicamaissweetapotatorelative.Ithasabrightwhitefleshandbrownskin.Eaten

raw,it’scrispyandrefreshingandperfectinslaws,salads,orjustsliced.Italsohasahighwatercontent,makingitperfectforjuicing.Nutritionally, itcontainsplentyoffiberandvitaminCyetislowincalories.

pumpkinandkalesaladI love thecombinationof roastedpumpkin,pumpkinseeds,andpumpkinseedoil. It’s

justsuchafunwaytoreallyusethewholevegetable.Heretheyallcometogetheronabedof kale, one of the dark, leafy green vegetables that are easy to find in thewinter andhearty enough to handle some roastedwinter vegetable action. The stems are great formakinggreenjuiceorvegetablestock.


½smallpumpkin(orabout2cupsuncookedpumpkin,butternutsquash,oranyotherwintersquashyou’dlike),cubed1teaspoonoliveoil1bunchcurlygreenorpurplekale,washed,stemsremoved,androughly

choppedintobite-sizepieces1tablespoonoliveoil1tablespoonlemonjuice¼teaspoonsalt½cuppumpkinseeds1teaspoonpumpkinseedoilFreshlygroundpepper½cupchoppedparsley

Preheattheovento350°F.Placethepumpkinorwintersquashonabakingsheetthat’sbeengreasedwithalittleoliveoil.Drizzlealittleoliveoiloverthepumpkinandplaceintheovenfor20minutes,oruntilthepumpkincubesturngoldenandsoft.

Addthekaletoalargemixingbowlandsprinklewiththeoliveoil,lemonjuice,andsalt.Massagethekalewithyour(veryclean)handsuntiltheleavesturnbrightgreenandsoften.Placethekaleinasaladbowl.

Oncethepumpkinisdone,letitcool;thenaddittothekale.Sprinklethepumpkinseedsoveranddrizzlewiththepumpkinseedoil,choppedparsleyandsomefreshgroundpepper.

israelisaladWhatmakesthissaladissuperfreshingredientsandthechoppingtechnique.Somehow

choppingall the ingredients into tiny,half-inchcubesmakesall the flavorsblend intoadeliciousandrefreshingsalad.Fresh,seasonalheirloomtomatoeswouldbegreatinthissalad.TrytouseEnglishorPersiancucumbersifyoucanfindthem,anduseagoodoliveoil.


1cucumber,seedsremoved2largetomatoes,seedsremoved5radishes½cupfinelychoppedparsley1tablespoonoliveoilJuiceof½lemon½teaspoonseasalt,ortotaste

Chop all the vegetables into equally sized, tiny cubes.Add to a salad bowl, add theparsley,anddrizzlewitholiveoil,lemonjuice,andsalt.Tosswelluntilalltheingredientsarewellmixed.

Servewithadollopofhummus,slicedavocado,orolives.

TOMATOBOOSTERThe tomatomight justbeoneof themost commonlyeatenvegetables (although

technically a fruit) in the Western world today. It’s rich in vitamin C and anantioxidantcalled lycopene.Lycopenehasbeenshown tobe specificallybeneficialforfightingmanykindsofcancer.Anditturnsoutthatthemoreyoucookatomato,themore lycopeneyouget,because thecookingprocess actuallyhelps liberate thelycopeneandmakeitmoreavailabletous.

warmwintersaladwithmilletThis dish came to me in a lunchtime leftover frenzy. I happened to have the main

ingredients for thissaladinmyfridgeas leftovers,andwhentossedtogetherwitha fewfreshherbsandadollopofhummus,theycreatedawholenewdeliciousdishoftheirown.


½cupmillet1cupwaterPinchofseasalt1tablespoonoliveoil1carrot1cupbrusselssprouts1parsnip1smallwintersquashpeeledandseeded1onion½cupchoppedparsley1sprigthyme,chopped1sprigrosemary,choppedJuiceof½lemonGheeorgrass-fedbutter,meltedSeasaltandfreshlygroundpepperHummusorguacamoleasgarnish

Rinsethemilletwellandaddittoapotwiththewaterandsalt.Coverwiththelidandbringtoaboil;thenturntheheatdownandletitsimmerfor30minutes.

Oncedone,fluffitwithaforkandsetitaside.

Meanwhile,preheattheovento350°F.Chopthevegetablesintosimilarlysizedcubesandhalvethebrusselssprouts.

Drizzleoliveoilintoabakingdish,addthevegetables,anddrizzlethemwitholiveoil,too.Coverwithtinfoiloralidandbakefor10minutes.Removethetinfoilandbakeforanother20minutes,untilthevegetablesaretenderandslightlygolden.

Mixtheroastedvegetablesandmilletinabowlandstirinthechoppedfreshherbs,thelemonjuice,andmeltedbutter.Addseasaltandfreshlygroundpeppertotaste.

Addabigspoonfulofhummusorguacamoleontop.Serveimmediatelywhilestillwarm.

WHATISMILLET?

Millet is quinoa’s smaller and dryer sister – a tiny yellow seed packed withminerals,proteinandfiber.It’snaturallyglutenfreeandhighinprotein.ItwasusedinChinaasthemaingrainbeforericebecamepopular.It’sstillawidelyusedgrainaroundtheworldduetoitssturdinessandabilitytogrowinharshconditions.Ithassoothingandwarmingproperties,soit’sgreatforcoldandrainydays.

sardinesaladFattyfishfromcoldwaterhavethehighestamountsofomega-3;choicesincludewild-

caughtsalmon,sardines,herring,andsmallhalibut.Smallerfisharelesslikelytocontaindangerous levels of mercury. For an easy, always handy fish supply, buy canned fish.Sardines,anchovies,andwildsalmonaregoodchoices.LookforBPA-freecans.

PALEO,GFSERVES2

1teaspoonflaxseedoil(optional)1tablespoonapplecidervinegar¼cupoliveoilSaltandpepper1bunchromainelettuce,tornorcutintobite-sizepieces1largeroastedorboiledparsnip,chopped¼cuppumpkinseeds1cansardines(preferablyinoliveoil)

Combine the flax seed oil (if using) and the vinegar in the bottom of a salad bowl,whiskingintheoliveoilafterwardtoemulsifythedressingandavoidseparation.Addsaltandpeppertotastetocompletethedressing.

Add the romaine on top and toss with the dressing. Sprinkle in the parsnip andpumpkinseedsandplacethesardinesontop.

SARDINEBOOSTERSardines are small, fatty, cold-water fish loadedwith omega-3 fatty acids. They

havegreatanti-inflammatorybenefitsandhelpnourishtheskin.TheyarealsoagoodsourceofvitaminDandcalcium,agreatcombinationforpromotingstrongbones.

super-simplepeashootsaladwithradishesWhenyouseepeashootsatthefarmersmarket,grabthemandmakethissimplesalad

asarefreshingspringtimestarter.VEGAN,PALEO,GFSERVES2ASASIDEDISHORSTARTER

2cupspeashoots4radishes,thinlysliced(useamandolinifyouhaveone)1tablespoonextravirginoliveoil1tablespoonlemonjuiceSeasaltFreshlygroundpepper

Washanddrythepeashoots.Slicetheradishesandtosswiththepeashootsinasaladbowl.Drizzlewitholiveoil,lemon,salt,andpepper.Tossandserve.

RADISHBOOSTERRadishesarepungent,flavor-packedrootsthatcomeinmanyshapesandsizesand

include the large, long, and white daikon, the Cherry Belle, and the Red Globe,amongothers.Radishesarefulloftraceminerals,includingfolicacidandpotassium.They belong to the family of cruciferous vegetables and contain all of those greatcancer-fightingbenefits.Becauseradishescontainafewsulfur-basedchemicals,theyalsohelpincreasetheflowofbile,whichaidsinthedigestionoffatandsupportsahealthygallbladder.

sides

AAgreat side dish can elevate the simplest chicken, fish, or beans dinner to adeliciousmeal.Mostofus tend toeatourgreens thisway—asa sidedish towhatever‘main’dishwe’remakingfordinner—anyway,sowemightaswellmakethemreallytasty,asawaytokeepweeknightdinnersinteresting.Ihopethischapterwillprovideyouwithlotsofinspirationandnewideasforwhattodowiththosebrusselssproutsorthebigbunchofleafygreensthat’sstaringatyoufromthecrisper.Andifyou’retryingtocutbackonthestarchyandrefinedcarbohydrates(likepotatochips,whiterice,orwhitepasta),thereareafewideasonhowtousevegetablesinstead.

bakedbrusselssproutswithappleThisisagreatsidedishforanyfallmeal,butit’stheultimatesidedishforanicepork

chop. The apples and apple cider add a tangy, refreshing touch, and baking the dishcovered causes the juices to mix together and the brussels sprouts to become soft andtender.


3cupstrimmedandhalvedbrusselssprouts1green,tartapple(suchasGrannySmith,butanyapplewilldo)1½tablespoonsoliveoil2tablespoonsapplecidervinegarSaltPepper

Preheattheovento375°F.

Whiletheoven’sheating,washtheappleandcutitintocubes,similarinsizetothebrusselssprouthalves.Addtheapplesandsproutstoanovenproofdishwithalid,suchasaDutchoven.Drizzlewitholiveoil,applecidervinegar,andabitofsaltandpepperandtosstocoatwell.Putthelidon,andplacethedishintheoven.

Stirafter15minutes,thencookforanother15minutes.Whenthetimeisup,removethedishfromtheovenandletitcoolslightlybeforeserving.

Drizzlewitholiveoil,lemon,salt,andpepper.Tossandserve.

spicyandtangyroastedbrusselssproutsBring on the heat! Brussels sprouts are hearty enough to handle bold and spicy

combinations.HereItossedthemwithsomeredpepperflakesandlemonzestforabrightandspicysidedish.


3cupsbrusselssprouts,trimmedandhalved2tablespoonsoliveoilJuiceandzestofalemon½tablespoonredpepperflakesSaltPepper


Add the brussels sprouts to a largemixingbowl.Drizzlewith olive oil and lemonjuiceandsprinklewithlemonzest,redpepperflakes,andsaltandpepper.Tosseverythingtogetherusingalargespoon(becarefulnottogetredpepperflakesonyourhands—itcansting).

Transfer the sproutsmixture to a baking dish and place in the oven. Bake for 30minutes,oruntilthebrusselssproutsareturninggoldenandcrispy.Servehot.

honeymustardbrusselssproutsHoneyandDijonmustardareabelovedandclassiccondimentcombination forgood

reason—itworks.It’salittlesweet,sour,andspicyallatonce.Thesugarfromthehoneyalsohelpscaramelizethebrusselssprouts,makingthemcrispyontheoutsideandsoftandgooeyontheinside.

VEGETARIAN,PALEO,GFSERVES4

3cupstrimmedandhalvedbrusselssprouts1tablespoonrawhoney1tablespoonDijonmustard2tablespoonsoliveoilSaltandpepper

Preheattheovento375°F.Inasmallbowlstirtogetherthehoney,mustard,andoliveoil.

Pourthedressingoverthebrusselssproutsandtossuntilallthesproutsarecoveredwell.Spreadthemonabakingsheetandsprinklewithsaltandfreshlygroundpepper.

Placeintheovenandbakefor30minutes,tossingoccasionally.Thebrusselssproutsaredonewhenthey’retenderandtheoutsidehasturnedgoldenandslightlycrispy.

brusselssproutssaladwithpearandbaconI lovesalads.I lovebrusselssproutsandkale.And,yes,I toolovebacon.Thisisone

delicious combination of all those lovely things—deliciously sweet, smoky, and savory.Theseheartiergreensstandupwell to the fatand flavorofbacon,and thepearaddsanicesweetnesstobalanceitallout.Icouldeatthiseveryday…maybeevenforbreakfast.

PALEO,GFSERVES4(OR2ASAMAINDISH)

1cupbite-sizepiecesofbacon2shallots,finelychopped4cupstotalshreddedbrusselssproutsandchoppedkale1pear,sliced⅓cuphazelnutsorwalnuts,toastedandchopped

Dressing:

1tablespoonDijonmustard1tablespoonrawhoney1tablespoonapplecidervinegar1tablespoonoliveoilSaltandpeppertotaste

Inadeepsautépan,pot,orwok,frythebacon.Whenit’sturninggolden,takeitoutbutleavethefat.

Addtheshallotstothepotandsautéfor1minute,thenaddtheshreddedvegetables.Sautéfor2–3minutes.Addthepearandsautéfor1moreminute.

Takeofftheheatandaddthebaconandnuts.Pourthedressingoverandtosswelltocoatthewholesalad.Servewarm.

sautéedkaleSautéed kale is super quick to make, adds lots of nutrients and offers endless

possibilities.Thisrecipeworksforallthedark,leafygreens,suchasSwisschard,broccolirabe,andallthedifferentkales.


1bunchkale¼cupwaterSeasalt1tablespoonoliveoil

Washyourkaleanddrywellusingasaladspinner.

Addthewatertoasautépan(aslightlydeeperfryingpan)andbringittoaboil.Turntheheatdowntomedium.

Addthekaletothesimmeringwaterandletitsteam.Whenthere’sonlyalittlewaterleft, add the salt and olive oil. Toss all the ingredients together and sauté for 1 moreminute.

FLAVOROPTIONSFordifferentflavors,tryaddingthesecombinationswhenthere’sonlyalittlewater

leftinthepan,insteadofthesaltandoliveoil:

Ginger/Lime1tablespoongratedgingerJuiceandzestof½limeGarlic/HotPepperclovesgarlic,choppedfine½teaspoonredpepperflakes,ormoreifyoulikeithotCoconut/CashewSwitchouttheoliveoilinthebasicrecipewith1tablespooncoconutoil.2tablespoonsshreddedcoconutorcoconutflakes¼cupchoppedcashewsUmami1tablespooncoconutaminos1tablespoondulseflakesSweetMustard1tablespoonspicyDijonmustard1tablespoonrawhoney

collardgreenswithleekandalmondsCollard greens get melt-in-your-mouth soft when you cook them, and the crunchy

almondsandsweetleekselevatethedishtorestaurantlevels.

Tocutcollardgreens,firstremovethethickestpartofthestem.Stacktheleavesontopofeachotherandfoldthelongsideoveronce.Cutinto1-inchstrips.Unfoldandwashwell.Useasaladspinnerifyouhaveone.

VEGETARIAN,VEGAN(IFUSINGCOCONUTOIL)PALEO,GFSERVES4

1tablespoonbutter(gheeorcoconutoilwouldworkgreat,too)2clovesgarlic1leek,greenpartsremoved,washedwell,andcutinto½-inchpieces1bunchcollardgreens,cutintostripsSaltandpepper¼cuproughlychoppedalmonds

Add thebutter toamedium-hot skilletand let itmelt.Add thegarlicandsauté for2minutes; thenadd the leeksandsauté foranother3minutes,until the leeksaresoftandtranslucent.

Addthecollardgreenstripslittlebylittleandletthemwiltdown.Onceallthecollardgreensaresoftandbrightgreen,they’redone.

Seasonwithsaltandpepperandsprinklewithchoppedalmondsandserve.

HOWTOCLEANLEEKSThere’softenabitofdirtandsandcaughtinsidethelayersofaleek,sothorough

washingisrequired.Iprefertocuttheleekfirstandthenwashit.First,removethetop green part (and save it for making vegetable stock), then cut along the leeklengthwisebeforeslicingthewholeleekinto½-inchdisks.Addthechoppedleektoastrainerorsaladspinnerandsoakitinwater,swooshingitaroundtoremoveanysandanddirt.Drain,rinseagain,andspinorshakedry.

steamedcollardgreenswithalmondsauceThisdishwasanotheroneof thosehappyaccidentswhen I had toget dinneron the

tableusingonlywhatwasonhand.This sidedish turnedout sogood thatwhen I firstthrew this sauce together, I licked the bowl…. I used a raw, creamy almond butter, butmostversionsshouldwork.


1½tablespoonsalmondbutter1teaspoonfinelygroundginger1teaspooncoconutaminos(ortamari)½teaspoonturmeric½teaspoonseasalt2-4teaspoonswater1bunchcollardgreens, thickestpartof the stems trimmedoff,washed

well

Add all the ingredients except thewater and collard greens to a bowl andmixwell.Slowlyaddthewater,1teaspoonatatime,untilyouhaveadrizzle-ablesauce.Setaside.

Addaboutaninchofwatertoapotandplaceyoursteambasketinthepot.Bringthewater to aboil.Place the collardgreens in thebasket and steam for about1minute,oruntiltheleavessoftenandturnbrightgreen.Removethegreensandletanyexcesswaterdrainoff.

Placeonaservingplatteranddrizzlewiththealmondsauce.

steamedvegetableswithtahiniTahiniisjustblendedupsesameseedsandiseasytoturnintoadiporsaucewithjusta

fewotheringredients.Ifyou’rereallyhungry,servethisdishalongsidesomebrownriceandadzukibeans,andyou’llhaveaperfectlybalancedmacrobioticplate.


Veggies:

½wintersquash(butternut,acorn,orother),cutinto2-inchcubes1cupslicedturnip,cutinto2-inchcubes½daikonradish,halvedandcutinto2-inchcubes1zucchini,cutinto2-inchcubesAfewbroccoliorbroccoliniflorets

Tahinisauce:

2tablespoonstahini½lemon4tablespoonswater¼teaspoonsalt

Addaninchofwatertoapotandplaceyoursteambasketinthepot.Addthelidandbringthewatertoboil.

Placeyourvegetablesinthebasket,withthehardestones(theonesthatrequirethemostcooking)atthebottomandbroccoliorbroccoliniontop.Steamwiththelidonfor2–3minutes.

In themeantime, stir your tahini sauce ingredients together in a bowl, adding thewaterlittlebylittlewhilestirring,untilyoureachthedesiredthickbutliquidconsistency.

Place the vegetables in a bowl or on a plate and drizzlewith the tahini sauce (orsimplyuseitasadippingsauce).

swisschardwithlemonandgingerIlovethistangyandcolorfulsidedish.It’sdeliciousontopofsomegrains,alongside

fish,orevenasaburgertopping.Lemonandgingerhelpboostdigestion,andthefiberinthegreensisgoodforyourbelly.


1tablespoonoliveoil1redonion,chopped1tablespoonfinelychoppedginger1bunchrainbowchard,trimmed,washed,andchoppedinto1-inchstripsJuiceandzestof½lemon1tablespooncoconutaminosorgluten-freetamariSalt

Addtheoiltoamedium-hotpanandsautétheonionfor3minutes,oruntilit’ssoftandtranslucent.

Addinthechoppedcollardstemsandgingerandsautéforanotherminute.Thenaddthe chard.Let the chardwilt downbefore adding the lemon and coconut aminos.Do atastetestandaddalittlesaltifneeded.

Tosstogetherandservehot.

GINGERBOOSTERGingerisoneofthemostpowerfulanti-inflammatoryagentsintheplantworld.It

isusedtorelievethesymptomsofarthritisandosteoporosisandhasalsobeenshowntodecreasemusclepainandsoothestomachaches,nausea,andflatulence.Afunfactyoumayenjoyisthatgingerhasbeencelebratedasanaphrodisiacforcenturies.

steamedcabbagewithdulsebutterThis is such a simple dish, and it bringsme right back tomy childhood in Norway.

Fresh cabbage, lightly steamed,with a big dollop of butterwas a staple on our springdinner table. This is a great side dish for any fish or on top of cooked grains such asbuckwheatorquinoa.


1headcabbage4tablespoonsgrass-fedbutter1tablespoondulseflakes

Aheadoftime:Takethebutteroutofthefridgefarenoughaheadthatithastimetogetreallysoft.Thenaddittoasmallbowlwiththedulse.Stiruntilwellcombined.

When you’re ready to prepare the recipe, cut the cabbage into eight equally sizedwedges. In a pot, bring 1 ½ cup of water to a boil and add a steam basket. Add thecabbage,putthelidon,andsteamforabout5minutes,untilthecabbageisforktender.

To serve, place two pieces of steaming hot cabbage on each plate and add 1tablespoonofbutterontop.Letitmeltdownoverthecabbage…

DULSEBOOSTERDulseisaseaweedwithreddishcolorandasaltyflavor.Youcanfindit in large

piecesorinsmallflakesthatareperfectforsprinklingonsaladsandgrains.Likeallseaweed,it’sagreatsourceofminerals,especiallyiodine—animportantprecursortomakingthyroidhormones.Thyroidhormonesstimulateenergyproduction,influencemetabolism,andsupportgrowthofhairandnails.

greencauliflower“rice”Many of us are trying to find ways to eatmore nutrient-dense vegetables and fewer

starchyfoodsthatarehighincarbohydrates.It’sagreattoolforweightloss,butalsoforanyone trying to improvedigestion—orjust improvingenergyoverall.This isnodishofcompromise.It’sadelicious,comforting,andlighttakeonrice,withachewytextureandfreshflavor.Tryit.Yourlifemaychangeforever.


1headcauliflower,cutintolargeflorets1tablespooncoconutoil2shallots,choppedfine1cupchoppedspinach¼teaspoonsalt½cupchoppedcilantroJuiceof½lime

Toturnthecauliflowerintorice,useoneofthefollowingthreemethods:

Inafoodprocessor:Addthecauliflowertothefoodprocessor.Becarefulnottopackthefoodprocessortoofully;doitinacoupleofbatches.Turnthemachineonandprocessuntilthecauliflowerischoppedintowhatresemblesrice.

InaVitamixdry:Addahandfulofcauliflower florets to theblender.Turn iton tolevel2andusethetampertopushthecauliflowerdowntowardtheblades.Onceallthecauliflower is finelychopped intowhat resembles rice, empty thecontainer intoabowlandgoagain.Repeatuntilallthecauliflowerischopped.

InaVitamixwet:Youcanalsochopthecauliflowerbyaddingwatertotheblenderuntil the florets float and then turning it on to level 2. I found thatmy cauliflower gotchoppedabit toofinewhenIusedthismethod,butitstill tasteddelicious,andthisisasuper-quickwaytodoit.

Addthecoconutoiltoasautépanovermediumheat.Addtheshallotsandsautéfor3minutes,until translucent.Addthecauliflowerandspinach,sprinklewithsalt,andsautéforanother5minutes.Removefromtheheatandaddthecilantroandlimejuice.

Servehotalongsideyourfavoritefishortoppedwithanybeansorlentilsyoulikeandavocado.

CAULIFLOWERBOOSTERCauliflower is anothermember of the cruciferous vegetable family, and, like its

siblings,itisrichincancer-preventingcompounds.Itstasteandtexturealsomakeitafantasticsubstituteformorestarch-loadedwhitefoodssuchasriceandpotato.Raw

cauliflowerisagreatsourceofvitaminKandC.

cauliflowertabboulehThiscrispy,crunchysidedishisanothertakeonthetraditionalMiddleEasterngrain

dish.It’srefreshinglylemonyandmintyandworksgreatonitsown,aspartofahummusplatter,orasasidedishforfish,chicken,orlamb.


1headcauliflower1cupchoppedtomatoes(about2mediumtomatoes)1cupchoppedEnglishorPersiancucumber1cupchoppedgreenbellpepper2springonions,chopped1½cupschoppedcurlykale½cupfinelychoppedparsley½cupfinelychoppedmintJuiceof½lemon3tablespoonsoliveoil¼teaspoonsaltFreshlygroundpepper

Finely chop the cauliflower into small, grain-like pieces. You can follow one of themethodsgivenintherecipeforGreenCauliflower“Rice”onpage126,orjustuseaknife.

Add all the chopped vegetables and herbs to a bowl andmixwell. Drizzle in thelemonjuice,oliveoil,salt,andpepper.Mixitallwellanddoatastetest.Addmorelemonjuice,salt,orpepperifneeded.

sautéedfiddleheadsFiddleheads are a super seasonal (as in only available for a short time of year, in

season)wildspringvegetable.Theyarebrightgreenandspiralshapedandremindmeofalittlesnailhouse.Becausetheyaresofreshandavailableforsuchashorttime,Ikeepitvery simplewhen preparing them.Make sure to get them froma reputable source, andcookthemcompletely.


5cupswater2cupsfiddleheads,washedandtrimmed2tablespoonsoliveoil3clovesgarlic,choppedfineSaltandpepper

Inamedium-sizepot,bring5cupsofwatertoboilandaddyourfiddleheads.Letthemboilforabout10minutes,untiltheyareforktender.Drainandsetaside.

Inaskillet,addtheoliveoilandoncehot,addthegarlic.Letthegarlicinfusetheoilforabout2minutesandthenaddthefiddleheads.Tosseverythingtogetherandsautéforanother2minutes.Sprinklewithsaltandfreshlygroundpeppertotaste.

broccolini,cherrytomato,andkaleskilletThisisadelicious,Italian-influenced,one-potdish.Itcontainslotsofantioxidantsyet

ismadewitheasilyavailable,simpleingredients.It’sperfectjustasitis,orasasidedishalongsideagrass-fedsteak,oreventossedwithpasta.

4–5broccolini2tablespoonsoliveoil3clovesgarlic½redonion,sliced4cupschoppedlacinatokale1cuphalvedcherrytomatoes1cuphalvedandslicedzucchiniSeasaltandfreshlygroundblackpepper

Bringapotofwatertoaboilandaddasteambasket.Placethebroccoliniinthebasketandsteamfor2–3minutes.Removethebroccolinifromtheheatandsetaside.

Addtheoliveoil toamedium-hotskilletandstirinthegarlic,continuingtostirasthegarlicflavorstheoil.Takecarenottoburnthegarlic.Addintheredonionandsautéfor3minutes;thenaddthekale.Sautéfor1moreminute,oruntilthekalehaswilted.Addthecherrytomatoes,zucchini,andsteamedbroccolini.

Sprinkleseasaltandgrindfreshpepperoverthewholedishandserveintheskilletforarusticandwholesomesidedish.

roastedbroccoliwithparmesanThis isanall-grown-up,upscaleversionofachildren’s favorite.Parmesan isagreat

cheeseforcooking,sinceevenasmallamountaddsalotofsalty,deliciousflavor.Lookforreal,rawParmesanifpossible.


2–3headsbroccoli,cutintosmallflorets¼cupoliveoil2teaspoonssaltGenerousamountoffreshlygroundpepper1cupgratedParmesanorParmigianoReggiano


Place thebroccoli floretsonabakingsheet linedwithparchmentpaperanddrizzlethemwithoil.SprinklewithsaltandpepperandthegratedParmesan.Useyourfingerstomixeverythingtogetherevenly.

Bake for 11–15minutes, or until the broccoli is slightly crisp and golden, and thecheesehasmelted.

snacks&sauces

Who says that newfoundgreens obsession I hopeyouhaveneeds to endwithsaladsandsides?Addmorenutrient-densegreens toyoursnacks, too,andreapthebenefitsofhavingmoreenergy,fewercravings,glowingskin,andabettermood.Inthischapteryou’ll findmultiple ideasforhowtomakeyourownkalechips inanyflavorcombinationyoumayfancy,plusdipoptionsforyourpartyplatterofcruditésandcrackers.

KaleChipsFiveWaysThese chips are a great, healthy treatwhen you’re longing for a bit of salty crunch.

Theyaretheperfectreplacementforpotatochipsandareatruecrowdpleaser.Theyarealsoagreatportablesnack.Useamasonjarorothersolidcontainersothatthechipsdon’tgetcompletelycrushedintransit.Makingthemforabigcrowd?Simplydoubleortripletherecipe.

TherecipesthatfollowareforafewvarietiesthatIlove,butdon’tletthatstopyou.Get inspired by your favorite chip flavors or simplywhat you have in your pantry andhavefunwithit.

coconuttykalechipsCoconuts are loaded with weight-loss-boosting benefits and satisfying healthy fats.

Thesekalechipsareafabuloussnackwhenyou’realittlehungryandsomethingsweet-tastingjustseemsinevitable.


1bunchkale,stemsremoved,tornintobite-sizepieces1tablespooncoconutoil1tablespooncoconutnectar(honeyormaplesyrupworksgreat,too)2tablespoonsshreddedcoconut

Preheattheovento375°Fandlineabakingsheetwithparchmentpaper.

Toss all the ingredients together in a bowl, making sure all the kale leaves arecovered in oil and the coconut is evenly distributed. Spread the kale out on the linedbakingsheet.

Bake for15–20minutes.Makesure toopen theovenand toss the leavesaroundafewtimes,rearrangingthemintoasinglelayereachtimetomakesuretheygetniceandcrispy.Letthemcoolbeforeserving.

vegancheesykalechipsSometimesyourcravingsforsomethingcheesyjusttakeover.That’swhenit’sgoodto

havethislittlesuckerupyoursleeve.VEGAN,PALEO,GFSERVES4

1bunchkale,stemsremoved,tornintobite-sizepieces1tablespoonoliveoil½teaspoonseasalt,preferablyfreshlygroundHimalayanseasalt2–3 tablespoons vegan Parmesan such as Parma (or 1 tablespoon

nutritionalyeast)


Toss all the ingredients together in a bowl, making sure all the kale leaves arecoveredinoiland“cheese.”Spreadthekaleoutonthelinedbakingsheet.


whole-leafkalechipsThis is theprettiestpresentationof themallandan impressiveparty trick.Thewhole

kaleleafcrinklesupandbecomescrispandeasytohold.It’stheperfectfingersnack.VEGAN,PALEO,GFSERVES2

10leaveslacinatokale1–2tablespoonsoliveoil1teaspoonseasalt

Preheat theoven to375°F.Wash thekale leaves andpat themdrywith a towel.Laythemoutonabakingsheetanddrizzlewitholiveoilandsalt,makingsureeveryleafgetsalittletouch.

Bakeintheovenfor5minutesoruntiltheedgesarestartingtobrownandtheleavesfeeldryandcrispy.Watchout—theygofromunderdonetoburntveryquickly.

Serve!Thesearereallyprettyservedinalargebowlinthemiddleofthetable…iftheymakeitthatfar.

salt&vinegarkalechipsThisisaninspiredtakeonaclassicpotatochipfavorite,butwithoutalltheadditives,

sodium,andseedoil.You’rewelcome.VEGAN,PALEO,GFSERVES4

1bunchkale,stemsremoved,tornintobite-sizepieces1tablespoonoliveoil1½tablespoonsapplecidervinegar½teaspoonseasalt


Addthetornkaleleavestoabowlanddrizzlewitholiveoil,vinegar,andsalt.Tossandmixwelluntileveryleafiscoated.Spreadtheleavesoutonabakingsheet.Makesurenot tooverlap them.Give the leavesplentyof room—thatway they’llgetcrispandnotsoftandsoggy.


limeandchilikalechipsThisismytwistonaclassicSouthAmericanflavorcombinationthatneverfails:chili

and lime.A little tangy,witha serious kick, these chipsare sure toget your tastebudsexcited.


1bunchkale,stemsremoved,tornintobite-sizepieces1tablespoonoliveoilJuiceandzestof1lime2teaspoonschilipowder(orcayennepepper)


Toss all the ingredients together in a bowl, making sure all the kale leaves arecoveredinoil,lime,andchilipowder.


brusselssproutchipsThisrecipehappeneduponmeasahappyaccident.EverytimeIroastbrusselssprouts,

a fewof the outer leaves fall off the bulb and endupbeing cooked into perfectly crispchips.Pickingthemrightoffthebakingsheetmightjustbeoneofmyfavoritetreats.So,Ifigured,whynotmakeawholetrayofbrusselssproutleaves?Mmm.

VEGAN,PALEO,GFSERVES2(ORJUSTYOUIFYOULOVETHESEASMUCHASIDO)

6–10brusselssprouts1tablespoonoliveorcoconutoil¼teaspoonseasalt

Preheattheovento350°Fandlineabakingsheetwithparchmentpaper.Washandtrimthebottomoffthebrusselssprouts.Peeltheouterleavesoff—theyshouldcomeoffprettyeasily.Keepgoing,peelingoffleaves,untilyou’releftwithasmallbunchofleavesthatseemdifficulttopeeloff.Savetheseforanotherdishorroastontheirown.

Addtheleavestoamixingbowlanddrizzlewithoilandsalt.Tosswelluntilalltheleavesarecoated.Spreadtheleavesoutonabakingsheet.Makesurenottooverlapthem.Givethemplentyofroom,sothey’llgetcrisp.

Bake for 15–20minutes, checking every fewminutes for leaves that are crisp andstartingtobrown.Removethoseandkeeponbakingtherestuntilallaredone.

Serveasasnackorasidedishwithdinner.Yum!

cheesyveganspinachdipParty dips can be dangerous things. You never know exactlywhat’s in them, yet you

knowtheycan’tbegoodforyou.SoIcameupwithmyownspinonafavorite—thecheesyspinachdip.

VEGAN,PALEO,GFMAKESENOUGHTOPLEASEAPARTYCROWD(ABOUT2CUPS)

1cupcashews,soaked1–3hoursinpurewater1cupwater2clovesgarlic2 cups baby spinach, gently pressed down in the measuring cup to

measure2tablespoonsnutritionalyeast½teaspoonsalt1scallion,choppedfine

Drainandrinsethenuts.Thenaddthemtoablenderorfoodprocessorwithacupofwater,garlic,spinach,nutritionalyeast,andsalt.

Blenduntil themixture issmoothand thengentlystir in thescallion,savinga fewpieces for garnish. Pour or spoon into a serving bowl. Serve with organic corn chips,crackers,orcrudité.


NUTRITIONALYEASTBOOSTERTheseyellowflakestasteabitlikecheesebutcontainnodairyandareago-tofor

vegans with cheese cravings. But they are a source of more than cheesy flavor.They’rerichinB-complexvitaminsandareacompleteprotein.VitaminBsareskin-strengthening and help convert food into energy. So even if you enjoy real cheesefromtimetotime,there’svalueinnutritionalyeastforyou.

greenhummusWhynotmakeanall-timefavoritehealthysnackevenhealthierbyaddingsomegreens

andherbs?Makingyourownhummusisaloteasierthanyouwouldthink,andthetasteissuperiortothestuffyoubuypremade.Thebestpartisthatyougettocontrolhowmuchandwhatkindofoilyouuse.

VEGAN,GFMAKESENOUGHTOPLEASEAPROPERPARTYCROWD(ABOUT2CUPS)

3½cupscannedgarbanzobeans(abouttwo15-ouncecans)2cupsspinach,looselypacked1cuparugula,looselypacked¼cupcilantro¼cupdicedgreenonion1clovegarlicJuiceof½lemonSeasaltandfreshcrackedblackpeppertotaste1cupoliveoilSplashofwaterifneeded

Drainandrinsethecannedbeanswell.Addalltheingredients,excepttheoilandwater,to a blender or food processor and turn it on low, combining everything while slowlydrizzlingintheoliveoil.

Check theconsistencyand taste for enough salt andpepper.Adda littlewater andsaltifneeded.Blendagainandservewithyourfavoriterawvegetablesorcrackersoruseinwrapsandsandwiches.

dandelionpestoDandelion is apeppery, spicy, andbitterwildgreen that is apowerful detoxbooster

andloadedwithminerals.Thispestoisamazingtossedwithsomefreshzucchininoodlesorpastaorpouredoversteamedorroastedvegetables.Itwouldalsobegreatstirredintoanycookedgrainsoronboiledpotatoes.Thebold flavorstandsup tomeatreallywell,too,soyoucouldtryitatyournextbarbecue.

VEGAN,PALEO,GFMAKESABOUT1½CUPS

2cupsdandeliongreens,roughlychopped¾cupoliveoil3–4clovesgarlic1teaspoonfineseasalt2 tablespoons vegan Parmesan (made from nuts, salt, and nutritional

yeast)orgratedParmesancheese½cuppinenuts

Toastthepinenutsbyaddingthemtoadrypanandplacingitoverlowheatontopofthestove.Keepmovingthenutsarounduntiltheyturnlightgoldenandyoucansmellawonderfulnuttyaroma.

Add all the ingredients to a blender or food processor. Pulse until everything ischoppedandwellcombined.Youcankeepgoinguntilyouhaveasmoothsauceorstopwhileit’sabitchunky.Howeveryoulikeit.Igoforasmoothpestomyself…

PINENUT(PIGNOLI)BOOSTERThis creamy, rich, and delicious nut is the classic pesto nut. It contains more

proteinthananyothernutandisagreatsourceofhealthyfats,minerals,andsomeBvitamins.Thenutrient combo in these littlepowerhouses are theperfectpacket forcombatingheartdisease,and,thankfully,theyaredarneddelicious,too.

creamyavocadodip,sauce,ordressingThis is a perfect and easy one-stop sauce—delicious, full of healthy fats, and very

versatile.It’sgreatasasaladdressing,perfectasadipforcruditéorseedcrackers,anddeliciouswithfish.Iloveitpouredovergrainsorsteamedvegetables.Infact,itwouldbeperfectontheBowlFullofGoodnessonpage186.


2avocados1cupbabyspinach¼cupcilantro2clovesgarlicJuiceof1lemon(orlime)2tablespoonsapplecidervinegar2tablespoonsoliveoil¼teaspoonsaltPinchofpepper2–4 tablespoons water (as needed for the desired consistency of the

sauce)

Add all the ingredients, except the water, to a blender; even an immersion blendershoulddohere.Blendwell,startingonaslowspeed.

Addinthewaterlittlebylittleuntilyouhavethethicknessyoudesire.Tasteandaddsaltandpepperasneeded.

Serve with crudité vegetables or your chips of choice. Try it with some fish orchickenorasasaladdressing.Itworksgreatmassagedintorawkaleorthinnedalittleandpouredovertomatoes.

AVOCADOBOOSTERAvocadosare20percentfatsandtherichestfruitsourceoffatsthereis.They’rea

muchbettersourceofpotassiumthanbananasandtheirhighamountofoleicacidcanhelpsupporthealthycholesterollevels.AvocadosareloadedwithvitaminE,whichisa well-known skin nutrient that helps protect our skin cells from environmentaldamage.

mains

Thereare lotsofeasyways to incorporategreens intoyourmore typicalmainsanddinnerdishes, too. In thischapteryou’ll find favorites suchas fried rice,pastaandeggdishes,allwithahealthytwist.AsmuchasIlovecooking,Ialsolovetoeatout,explorenewdishes,andgetinspiredbydifferentcuisines.Solookforalittlebitof Italian, a little Vietnamese, a little Thai, and a touch of farm-to-table in thischapter.Becausethat’showIliketoeat.Ihopeyou’lllikeit,too.

greenlasagnaWhenIwasakid,lasagnawasoneofmydefinitefavoritedishes.It’srealcomfortfood

andtothisdayremindsmeofdinnerswithmyfamily.Onarecenttriptovisitthemall,Icameupwith thisversion inmymom’skitchen. It’saveganversion that isa lot lighterthan the traditional lasagna—without the béchamel sauce and white pasta and loadedwithgreensandfreshvegetablesinstead.

VEGAN,PALEO,GFSERVES4–6

Sauce:

215-ouncecansbutterbeans(3cups)Juiceof½lemon¼teaspoonsalt½cupwater2clovesgarlic½cupoliveoil

Spinachlayer:

1tablespoonoliveoil3clovesgarlic2bagsbabyspinachSaltandpepper

Remaininglayers:

6–8tomatoes,slicedandseedsremoved1½zucchini,slicedthinlylengthwisetoresemblepasta5artichokehearts,cutintosixwedges½cupbasil,chopped


Tomake the sauce, add all the sauce ingredients to ablender, except theoliveoil.Starttheblenderandoncetheingredientsarecombined,startdrizzlingintheoilslowly.Addalittlemorewaterifthesauceseemstoothick.Setaside.

Tomake thespinach layer,heat theoliveoilovermediumheatandadd thegarlic.Sautéfor2minutes;thenaddthespinachlittlebylittle,lettingitwiltdownbeforeaddingmore.Sprinkleinsaltandpepper.Onceallthespinachissautéed,turntheheatoffandsetthepanaside.

Toprepare the remaining layers, layer yourvegetables and sauce in a deepbakingdish(a9-inchpanworkswell).Startwithtomatoes,sprinklebasiloverandaddalayerofslicedzucchini.Addalayerofsauce,layerontomatoesandbasilandaddallthecookedspinachasathicklayer.Layzucchiniontopandaddalayerofsauce.Placetheartichokewedgesdownasalayerandlaytomatoesontop.Endbysprinklingsomebasiloverthewholedish.

Placeintheovenandbakefor20minutes.Takeitoutandletitcoolfor10minutes(thetomatoesgetpipinghot).

Servewithagreensalad.Aglassofredwineisoptional.

friedricewithgreens


1cupwildrice,uncooked1tablespooncoconutoil1onion,diced2clovesgarlic,minced1tablespoonchoppedginger2cupschoppedbroccolirabeorbroccolini¼cupsweetgreenpeas1teaspoonfishsauce1teaspooncoconutaminosJuiceandzestof½lime2eggs

Cook the wild rice in 2½ cups water for about 45 minutes, or until the water hasevaporatedandthericeistender.

Add the coconut oil to a medium-hot pan and then add in the onion, garlic, andginger.Sautéfor3minutes,oruntiltheonionissoftandtranslucent.Addinthebroccolini(orbroccolirabe)andpeasandsautéforanother2minutes.

Addinthecookedrice,mixwell,anddrizzleinthefishsauceandcoconutaminos.Let it all cook for 1moreminute; then pour the fried ricemix into serving bowls andsprinklewiththelimejuiceandzest.

Addalittlemorecoconutoiltothepanifneededandfrytheeggs,keepingtheyolkwholeandwithoutflipping theeggs.Once theeggsarecooked,addoneon topofeachbowl of fried rice and serve immediately. Before actually tucking in to the dish, use achopstickorforktopoketheeggyolkandgentlymixtheeggintothedish.

springrisottowithasparagusandspringgreensCreamyrisottoissuchalovelymeal—anditistrulyalaboroflove.Ittakestimeand

requiresyourfullattention,tocontinuallyladleinthewarmstockandstirtherisottotillitbecomescreamyperfection.Andisthendevoured,withlotsofcomplimentstothechef.

This is a clean, allergy-friendly and healthy version of risotto without cheese.However,ifyoulovecheeseandwanttogoallout,addinacupofgratedParmesan.

GF,VEGAN(IFUSINGVEGETABLESTOCK)SERVES4

1quartchickenorvegetablestock(Iusehomemadechickenbroth)1tablespoonoliveoil2tablespoonsgarlicscapesorcloves,minced1½cupsgrateddaikonradish1teaspoonItalianherbseasoning(withdriedbasilandthyme,orjustadd

thoseherbsbythemselves)¼teaspoonsalt1cupArborioriceJuiceandzestof1lemon1cupbroccoliflorets1cupsweetpeas(freshorfrozen)1cuptrimmedandchoppedasparagus1cupchoppedzucchini2cupsspinachorarugula2tablespoonschoppedbasilFreshlygroundblackpepper¼cuptoastedpinenutsforgarnish

Heat the stock in a pot on the stove. Once it simmers, turn the heat down to low.Measure,chopandprepareallyouringredients.Onceyoustartcookingtherice,youdon’twanttoleavetherisottopot.

Pour the olive oil into amedium-hot pan and add the garlic, stirring often. Let itsimmerfor1minute.Addthegrateddaikonradish,Italianseasoning,andsalt.Sautéfor2minutes.

Add the rice and lemon juice and ladle in your first spoonful of stock. Stircontinuously.Once thestock isabsorbed,add inanotherspoonfulandcontinuestirring.Keepgoingthiswayuntilallthestockisusedup—inabout15–20minutes.

Addinthepeas,asparagus,andzucchiniandstirforanother2minutes.

Finally,addthelemonzest,spinach,andbasilandcombineeverything.

Taste the risotto andaddmore salt andpepper asneeded.Servewitha sprinkleoftoastedpinenutsontop.

Totoastpinenuts:

Toadrypanonmediumheat,addthepinenuts.Gentlytossthemarounduntiltheyturngoldenandfragrant.Removefromtheheatandsetaside.

ASPARAGUSBOOSTERAsparagusisalow-calorievegetablewithlotsoffiber,minerals,antioxidants,and

evenprotein.It’smaybebestknownforitsdiureticbenefits;ithelpstoreducewaterretentionandbloating.

rawcollardgreenswrapswithtamarindsauceCollardgreensaretheperfectwrapalternative.Theleavesareniceandbigandsturdy

enoughtohandlesomerolling,pulling,andstuffing.ThiswrapisarawversioninwhichI’ve combined somedeliciously simpleand tropical ingredientswithawonderful, tangydippingsauce.Serveitaslunch,apartypleaser,oradinnerteaser…

Collardgreenscanbeusedasawrapperforalmostanything.Trystuffingthemwithhummusandavocado,curriedchickensalad,orsmokedsalmon.Ortryanewtwistonanyofyour favorite sandwich ingredients: roastedvegetablesandgoat cheese,BLT, tomatoandmozzarella,orroastedturkeyandcranberries.

VEGAN,PALEO,GF,RAWMAKES10WRAPS

Sauce:

1cuptamarindpaste(nosugaradded)3tablespoonsmaplesyrup1tablespooncoconutaminos1tablespooncoconutoilPinchofseasaltWraps:

5largecollardgreenleaves2carrots1cucumber½largemango1avocado10teaspoonsrawalmondbutterCilantro

Startbymakingthesauce.Simplystirallthesauceingredientstogetherandthensetitaside.

Wash thecollardgreensandpat themdry.Carefullycutout the stemandcontinuecuttingtohalvetheleaf.Onehalfleafmakesonewrap.

Cut the carrots, cucumber, and mango julienne style, in thin, long strips. Cut theavocadoinhalfandslicethatintothinstrips,too.

To assemble, place the collard green leaf bright side down and smear 1 teaspoonalmondbutter towardone edge, leaving enough leaf on the side to allowyou to fold itoverthefilling.Placeafewstripsofeachingredientontopofthealmondbutter,sprinklewithafewcilantroleaves,anddrizzlewiththetamarindsauce.Foldtheleafoverandrollituntilyouhaveyourwrap.

Placeitfoldsidedownonaservingplate.Repeatwiththeremainingwraps.

Servewithabowloftamarindsaucefordipping.

TAMARINDBOOSTERTamarind isa fruit commonlyused inSoutheastAsiancooking. Ithasa slightly

sweet, tart, and unique flavor that lends itself perfectly to dips and chutneys. It’sloaded with fiber, and the fruit is commonly used in its native countries to battleconstipation.It’salsorichinmineralsandBVitamins.

summerrollswithun-peanutsauceThesearenotgreasy,deep-fried spring rollsbut rather the soft, fresh,and incredibly

deliciouskind,loadedwithhealthyvegetablesandatastesensationofadippingsauce.Ilovemakingthisasa light lunchordinneronahotsummerday.Noneedtoswitchtheovenon!

VEGAN,GFMAKES6ROLLS

Un-PeanutSauce:

2tablespoonstahiniJuiceof½lime1tablespoonwater1tablespoonalmondorsunflowerseedbutter1inchginger,grated1clovegarlic,gratedorfinelychopped½teaspoonmapleorcoconutsyrup2tablespoonscoconutaminos(orhoisinsauce)⅛teaspoonseasalt¼teaspoontoastedsesameoil

Tomakethesauce,addthetahini,limejuice,andwatertoabowlandstirwelluntilit’sallcombined.Thenaddintherestoftheingredientsandmixwelluntilyouhaveathick,smoothsauce.Taste todeterminewhetheryouneedmoresaltormaplesyrup.Setasidewhenfinished.

Rolls:2cupsbrownricevermicellinoodles6brownricespringrollwrappers(orwhitericeones)1avocado,sliced18mintleaves18leavesThaibasil(orregularbasil)⅓cupcilantroleaves2carrots,julienned½headBostonlettuce(about6largeleaves),washedanddried

Prepare all your roll ingredients. Boil the rice noodles according to the packagedescription.Theyshouldneedtoboilonlyabout1–2minutes.Thenrinseundercoldwatertocool.

Forthericepaper,prepareabigbowlofhotwaterandcoveracuttingboardwithaclean,dampkitchentowel.Toassemble,dipthericepaperinthehotwaterandplaceonthedamptowel.Placetwoslicesofavocadohorizontallyinthemiddleoftheroundrice

paper.Placethreeleaveseachofmintandbasilandasprigofcilantroontop,thenasmallpile of carrots, lettuce and noodles. Fold in the sides, left and right, and then fold thebottompartoveryourfillingandcontinuerollinguntilyouhaveatightwrap.Thepapershouldsticktogethereasily,andthatmeansonceyouroll,youcan’tgoback.Becarefulnottooverstuffthewraps.

Servethewrapswithindividualbowlsofdippingsauce.Thatwaypeoplecandoubledipastheywish!

TAHINI/SESAMEBOOSTERSesame seeds might be small, but they are jam-packed with protein, fiber, and

healthyfats.Theyhavelongbeenusedtorelieveconstipation;andbecauseeachseedis50percentoil, theyhelplubricatetheintestines.Sesameisalsoagreatsourceofcalcium.

cabbagerollswithshrimpInthisdishsushimeetscabbagerollinafun,festive,andflavor-packedpackage.These

aregreattobringalongforlunchorasanadditiontoapotluck.Ormakethemalljustforyou!

GFMAKES6ROLLS

1½cupsbrownrice(oranyriceyoulike),cookedandcooled1tablespoonlimejuice1tablespoonricevinegar1tablespoonhoney½chili,mincedandseedsremoved,OR¼teaspoondriedchiliflakes¼teaspoonseasalt6large,perfectsavoycabbageleaves2tablespoonscoconutoil12shrimp,peeled,tailson1tablespoonfinelymincedginger1cupyellowpepper,sliced1cupredpepper,sliced1teaspoonseasaltTamari,coconutaminos,orasweetchilisauceforserving

Inabowl,mixtogetherthelimejuice,vinegar,honey,chili,andsalt.Drizzleovertheroomtemperaturericeandcombinewell.Setaside.

Bringalargepotofwatertoaboil.Cutawaythethickestpartofthecabbagestemsanddroptheleavesintotheboilingwater.Leavetheminforabout30secondsoruntiltheleaveshavesoftenedandstilllookbright.Removetheleavesandletthemcoolanddryonapapertowel.

Add 2 tablespoons coconut oil to amedium-hot pan.Add the shrimp, ginger, andpepperstothepan.

Toassemble,placeaspoonfulofriceatthebottompartofaleafandpressitdown.Add two shrimps and somepeppers.Fold in the sides and roll up from thebottom.Becarefulnottooverstufforrollittootight—theleafmightbreak.

Servewithasmallbowloftamari,coconutaminos,orasweetchilisauce.

zucchini“pasta”withpestoThisisalight,summerytakeonpastawithpesto.Zucchiniisespeciallydeliciousinthe

summermonths,anditsshapeandconsistencymakeitagreatgrain-freeandgluten-freealternativetopasta.It’sdeliciousonitsownorservedwithsomegrilledfishorchicken.

Leftoverpestowilllastthreeorfourdaysinthefridge.It’sgreatasadipforcrudités,thinnedwithmoreoilorwaterasasaladdressing,ordrizzledoversteamedorroastedvegetables.

VEGAN,PALEO,GF,RAWSERVES2

1cupraw,shelledpistachios½cupwater½teaspoonsalt1cuppeashoots(orspinach)1tablespoonlemonjuiceFreshlygroundpepper2zucchini,slicedthinorinthinspiralsusingaspiralslicerFreshlygratedParmesan(optional)

Add all the ingredients, except the olive oil and the zucchini, to a blender or foodprocessor. Start the blender and slowly drizzle in the olive oil. Once smooth, stop theblenderandtaste.Addmoresalt,pepper,orlemonjuiceifneeded.

Toserve,addabout5tablespoonsofpestotothezucchiniandmix.

Add a generous sprinkle of freshly grated Parmesan if desired, for a little moreoomph.

PISTACHIOBOOSTERThebrightgreenpistachioisagreatsourceofminerals—especiallycopperandthe

calmingmineralmagnesium. They are anti-inflammatory and contain healthy fats.Interestingly, folkmedicinehas longusedpistachios tocombat jaundice, andmorerecentstudiesseemtosupportthatuse.Iloveitwhenwefindproofthatfoodreallyismedicine.

greenfrittataThisdishisgreatforabigbrunchwithfriendsorfamilyandagreatcontributiontoa

potluckorpicnic.It’sdelicioushotorcoldandwillkeepstoredinthefridgeforacoupleofdays.

VEGETARIANSERVES8

8eggs1tablespoonbutter2clovesgarlic,choppedfine½leek,washedandchopped1smallzucchini,cubed3cupsspinach,washed1sprigfreshoregano,roughlychopped,OR1teaspoondriedoreganoor

Italianherbblend¼teaspoonsaltFreshlygroundpepper¾cupcrumbledsheep’smilkfetacheese

Preheattheovento350°F.Crackalltheeggsintoabowlandbeatthemtogetherlightly.

Ina large,medium-hotpan,melt thebutterandadd thegarlic.Sauté for1minute;thenaddtheleek.Sautéforanother3minutes,untiltheleekissoft;thenaddthezucchiniandsautéforanother2minutes,stirringoften.

Addthespinachandletitwilt,addinginmoreoncethere’sspaceinthepan.Finally,addintheoregano,salt,andpepperandstir.

Ifyoumakethisinacast-ironskillet,justswitchtheheatoff,pourtheeggsoverthevegetables,sprinkleinthefetacheese,andpopthewholethingintotheoven.

Otherwise,addall thevegetables toa largepiepanorbakingdish.Youcouldalsomakelittleindividualpiesusingamuffinpan.Justremembertoleaveroomfortheeggstorise. Pour the beaten eggs over the vegetables, add the crumbled feta cheese, and stirgentlytomakesurethevegetablesandcheesearedistributedevenly.

Bakefor35–45minutes.Thefrittataisdonewhenaknifeinsertedintothemiddleofitcomesoutclean.Letitrestfor10minutesbeforecuttingintoit.Servewithabiggreensaladandsomecrackersorbreadandgrass-fedbutter.

EGGBOOSTERThe incredible egg is so muchmore than just a great and affordable source of

protein. The egg yolk is rich in choline, an important component for proper brainfunction and overall health. Quality really matters when it comes to choosing therighteggs—sogotheextramileandgeteggsfromhensthatareoutdoorsandeatavarieddiet(thatis,pastured).SucheggsareagreatsourceofvitaminDandomega-

gluten-freepastawithgreensandmushroomsautéPasta is such a staple dish and an easy go-to when you need a satisfying, crowd-

pleasingdinneronthetablefast.Ilovethatyoucaneasilycustomizeitwithwhateveryouhave on hand, what’s in season, or what you crave that day. This combination isgrounding,earthy,andfall-ish,withbeans,mushrooms,andkale.

GFSERVES2

1tablespoonoliveoil2clovesgarlic,minced1smallyellowonion,chopped2cupsslicedmushroomsofyourchoice1cupbroccoliflorets2cupschoppedkale1cupprecookedorcannedadzukibeans(anyotherbeanswouldwork,

too)1smallcananchovyfilets,choppedfine1cupuncookedbrownricepastaorquinoapasta(penneorfusilli)¼cupchoppedfreshbasil

Heatadeeppanorskillet,addtheoliveoilandmincedgarlic.Sautéfor1minute,beingcareful not to burn the garlic. If that happens, start over—burned garlic does not tastegood.

Add the chopped onion and sauté for about 5 minutes, until the onion turnstranslucentandsoft.Addthemushroomsandbroccoli,andsautéforanotherfewminutes.Tossinthekale,cookedbeans,andanchovies.

Cookthepastaaccordingtothepackageinstructions.Drain,savingabout⅓cupofstarchycookingwater.Finally,tossthepastaandthesautéedvegetablestogetherandaddasplashofthecookingwater.Combineeverythingwell.

Justbeforeserving,addthebasil.

abowlfullofgoodnessIwishthiswasmyinvention,butit’sdefinitelynot.Youmighthaveseensimilardishes

before,oftenreferredtoasBuddhaBowl,GrainBowl,MacrobioticBowl,andothers.Itisatriedandtrustedfavoriteforareason;thecombinationsandpossibilitiesareendless.Sosomeideasarepresentedbelow,butgoaheadanduseyourfavoritegrains,yourfavoritegreens,beans,andvegetablesandmakethecombinationthatisjustrightforyou.

I recommend soaking all grains for eight hours before cooking to removeantinutrientsandmakethegrainsmoredigestible.Itevenmakesthecookingtimeshorter.

VEGAN,GFSERVES2

Sauce:

2garliccloves,smashed1inchfreshginger,grated1tablespoonalmondbutter¼cupwholealmonds(preferablysoaked)Juiceof½lemon1tablespoontamari1tablespoonwater¼cupfreshcilantroPinchofcayennepepperSplashofwaterifneeded

Grains:

½cupquinoa1cuppurewater¼teaspoonseasaltKombu(optional)

Veggies:½kabochasquash2carrots,sliced½largedaikonradish,sliced1leek,sliced½cupbroccolifloretsHandfulsugarsnappeas½bunchkale,stemremoved,tornintochunks

Garnish:

1tablespoondulse

1tablespoonchoppedcilantro1tablespoonrawsauerkrautorkimchi

Tomake thesauce,placeall thesauce ingredients inablenderor foodprocessorandblendwell.Thensetaside.(Ifyoudon’thaveablender,youcanomitthewholealmondsandmixalltheothersauceingredientstogetherinabowlandstirwell.)

Rinsethequinoawell,multipletimes,untilno“foam”omitthewholealmondsandmixappears in thesieve.Addthequinoa,water,salt,andkombu(ifusing) toapotandcookfor20minutesoruntilwaterisevaporated.Testthequinoa.Omitthewholealmondsandmixifit’sstilltoocrunchy,addasplashofwaterandcookforanother3minutesoruntildone.

Whilethequinoacooks,add1cupofwatertoapotandplaceasteambasketinthepot.Layer your vegetables in thebasketwith theharder vegetables such as squash andcarrotsfirstandtherestontop,withthekalelast.Putthelidonandsteamuntiltenderbutnotmushy.

Tobuildyourbowl, layeracupofcookedquinoaat thebottomofaservingbowl.Placethevegetablesontop,keepingeachvegetable“grouped”together,laiddownsidebyside. Pour the sauce on top and sprinklewith somedulse and freshly chopped cilantro.Omit the whole almonds and mix and for a digestive aid, add a tablespoon of rawsauerkrautorkimchiontop.

springcomfortpastaSpringvegetablesreallygettoshineinasimplepastadishlikethis.I’vemadeitgluten

freebysimplyusingglutenfreepastahere.Youcouldevenmakeitpaleobyusingzucchininoodlesinstead,oranyotherpastavarietyyoulike.

GFSERVES4

4servingsricepastaorquinoapasta(about8ozdriedpasta)¾cuppinenuts1 small bunch broccoli or 1½ cups broccoli florets, cut into bite-size

bouquets1zucchini,halvedandsliced¾cupgreenpeas(frozenisfine)2cupschoppedspinachorkale2scallionsorspringonions,chopped2cupscookedchickenor2chickenbreasts2ormoretablespoonsdandelionpesto(recipeonpage155)Saltandpepper

Bringbigpotofwatertoaboilforthepasta.Inthemeantime,warmapantomediumheatandaddthepinenuts.Stirthenutsacoupleoftimesandremovefromtheheatoncetheyarefragrantandgolden.Setaside.

Addsalttothepastawaterandaddthepasta.Stirandcookforalmostallitscookingtime.Whenthere’s2minutesleftofthecookingtime,addinthebroccoli,zucchini,andpeas.Cookfor2minutesandaddthespinachlast.Drainthepastaandvegetablesandaddthembacktothepot.

If you are cooking chicken breasts from scratch, cut the breasts into 1-inch slices,sprinklewitha littlesaltandpepper,andcookinafryingpanovermediumheatwith1tablespoon olive oil. If you are using leftover cooked chicken, just gently warm thechickeninapanoverlowheatwith1teaspoonoliveoil.

Add thewarm, cooked chicken to your pastamix. Stir in 2 generous spoonfuls ofdandelionpesto.Sprinkleonthepinenutsandserve.

treats

Let’snotforgetaboutthemostimportantpartofthemeal:dessertsandtreats!Ibelieve that we should treat ourselves every day, but with nourishing and trulydeliciousrealfood.Soskiptheprocessedjunkandtrysomethingfromthischapterinstead.Andwhoknows?Youmightjustenduplikingitbetterthanthatthreep.m.candybar.

greenlemonsorbetHave you ever tried making your own sorbet? It’s easier than you think and totally

delicious.Theonlyequipmentyouneedisablender.Thebestpartisthatyoucanskipalltheaddedsugarandinsteadusefresh,wholefruitandasplashofhoney.Iloveit.

VEGAN,PALEO,GF,SUGARFREESERVES2

1banana½lemonwithseedsandpeelbutthickrindonendcutoff1packedcuprawbabyspinach¼avocado,peeled1tablespoonliquidrawhoney½cupiceMintsprigforgarnish

Addall the ingredientsexcept themint toablender. (Apowerfulprocessormightgetthe job done, too.) Blend until everything is well combined into a soft-serve kind oftexture.

Scoopadollopofthemixtureintoanemptiedhalflemonandservewithalittlemintsprigasgarnish.

greensmoothieOkay, since I alreadywrote awhole bookon green smoothies and juices calledBest

GreenDrinksEver,Iwon’tgoonaboutthebenefitsanddeliciousnessofthesedrinks.LetmejustsaythatI’mafan,andthisoneisawinner,forbreakfast,lunch,asnack,orevendessert.Becauseit’sthatgood.


½cupfull-fatcoconutmilk½cupcoconutwater1packedcupchoppedkale1frozenbanana1tablespoonhempseeds1teaspoonchiaorflaxseeds½teaspoonvanilla

Addalltheingredientstoablenderandblendwell.Servewithastrawandsipslow.

beetsandgreensjuiceHere’sanothereasywayforyoutouseupawholebunchofbeets:makejuice.Iliketo

think of vegetable and green juices as my instant multivitamin pills. The nutrients getabsorbedintothebloodstreamquickly,andyou’llfeelaniceboostofvitalityandenergy.


½orange½lemon1inchginger2stalkscelery2beets2cupsroughlychoppedbeetgreens½cucumber1apple

Washandchopallthevegetablestofityourjuicer’ssizerequirement.

Run all the fruits and vegetables through the juicer, placing some leafy greens inbetweenharderfruitslikeappleandcucumber.

Drinkrightaway.

BEETROOTBOOSTERThisbeautifulpinkrootisagreatsourceoffolicacidandfiber.Thecompoundthat

gives beets that deeppink color (betacyanin) is a powerful anticancer agent.Beetsalsohaveastimulating,boostingeffecton the liver’sdetoxingprocess,andall thathealthy fiber is great for digestion and managing cholesterol levels. This is onebeautiful, powerful food we should all be eating a lot of. The greens are rich inminerals,inculdongfolicacidandiron,andaretotallydeliciouscooked,raworinajuice.

greensmoothiebreakfastbowlThisisbasicallyathicker,coldertakeonagreensmoothie—servedinabowlandeaten

withaspoon.It’sagreatbreakfastorsnackanytime,funtoeat,absolutelydelicious,andohsonutritious.Takethat,cereal.

Fortoppingoptions,tryshreddedcoconut,chiaseeds,hempseeds,nuts,cocoanibs,granola,rawoats,berries,mango…orwhateverelseyoufancy.


1cupcoconutwater1tablespoonchiaseeds1frozenbanana½cupfrozenmangochunks¼cupcilantro,chopped1cupchoppedkale¼avocado1tablespooncoconutoilJuiceof½lime

Addalltheingredientstoablender.Blend,startingonslowspeedandslowlyincreasingit.Blenduntil thickandsmooth.Pourmixture intoacerealbowlandsprinklewithanyandallofyourchosentoppings.

frozengreenjuicepopsiclesThat’s right. I basically just froze some green juice, and—voilà—a cold, yummy, and

healthytreatonahotsummerday.Sugarfreeandloadedwithantioxidantsandgreensforglowingskinandsunprotectionfromtheinsideout.

Youcanmakeyourownpopsiclemoldswithawoodenorplasticspoonstuckintoafreezer-proofglassjarorplasticorpapercup.

VEGAN,PALEO,GF,SUGARFREEMAKES3–4,DEPENDINGONSIZEOFMOLDS

1cucumber1mangoJuiceof½lime10mintleaves1cuppackedbabykaleorbabyspinach

Runall theingredientsthroughajuicer.Pourthejuiceintopopsiclemoldsandfreezeforatleast6hours.

To remove,gently rinse themoldunderwarmwateruntilyouareable to slide thepopsiclesout.

MANGOBOOSTERMangoes are rich in enzymes that help aid in proper digestion and are a great

source of antioxidants, vitaminsA andC, and iron. The carotenoids found in thistropical fruit are wonderful for protecting us from cancer and promoting healthy-lookingskin.

peachypopsiclesThesecoldpopstastelikedeliciouspeachyicedtea.Theyareloadedwithfreshfruits,

greensandantioxidant-loadedgreentea.It’stheperfecttreatwhenyouneedacoldpick-me-up.

VEGAN,PALEO,GF,SUGARFREEMAKES3–4,DEPENDINGONSIZEOFMOLDS

2peaches1inchginger½lime5leavesromaineorBostonlettuce1sprigbasil½cupicedgreentea1tablespoonmaplesyrup

Runalltheingredients,excepttheicedteaandmaplesyrup,throughajuicer.Thenstirintheicedteaandmaplesyrup.

Pourthemixtureintopopsiclemoldsandfreezeforatleast6hours.

To remove,gently rinse themoldunderwarmwateruntilyouareable to slide thepopsiclesoutofthemolds.

greenandcreamypopsiclesYes–youcanhaveicecreamevenifyoudon’teatdairy!Coconutstotherescue!The

rich,creamyandsweetcoconutmilkisperfectforusinginpopsicles,fudgesiclesandicecream. It’s loadedwith satisfyingandweight-lossboosting fatty acidsand themint hascoolingbenefits,perfectforhotsummernights.

VEGAN,PALEO,GF,SUGARFREEMAKES6

113.5flozcancoconutmilk2packedcupsspinach1mangoor1cupfrozenmango10mintleaves2tablespoonsrawhoney

Blend all the ingredients in a blender or food processor. Make sure to get themcompletelysmooth.Pourtheliquidintopopsiclemolds.

Stick in the freezer and let sit for at least 6 hours, or until the popsicles arecompletelyfrozen.

Toremove,gentlyrinsethemoldunderhotwaterandslidethepopsiclesoutofthemold.

COCONUTMILKBOOSTERThisluscious,creamymilkisloadedwithgood-for-you,medium-chainfattyacids.

Fiftypercentof thesaturatedfats incoconutare in theformofmedium-chainfattyacids(alsocalledlauricacids),whichhaveantiviralandantibacterialpropertiesthathelp protect us fromdisease.These fats are also very easily absorbed and actuallypreferredasanenergysourceby thebody, rather than juststoredasfat.And,mostimpressiveofall,burningthesefatsforenergyincreasesmetabolicrate,whichmeansthatmorecaloriesareburned.Soifyou’relookingtoloseweight,eatcoconutinanyform.It’salsorichinminerals.

greenolaWhatisthisexactly?Thinkgrain-free“granola”withseeds,nuts,and—youguessedit

—greens!Genius,ifIdosaysomyself.Thisisagreatportablesnacktoeatasis.It’salsodeliciouswith someberriesand freshalmondmilkoron topof full-fat yogurt, kefir, orcoconutyogurt.

VEGAN(IFUSINGOTHERMENTIONEDSYRUPS.)PALEO,GFMAKES5–6CUPS

2cupskale,measuredwithstemsremoved,leavestornintosmallpieces2Medjooldates,chopped2cupscoconutflakes⅓cupgojiberries(ordriedcranberriesorraisins)¾cupchoppedwalnuts¾cuppumpkinseeds2tablespoonschiaseeds3tablespoonscoconutoil2tablespoonsrawhoney(orcoconutsyrup,brownricesyrup,ormaple

syrup)¼teaspoonseasalt


Addalltheingredientstoabowlandmixwell.Makesurethehoneyandcoconutareevenlydistributed.Spreadthemixtureontothebakingsheet.Placeintheoven.

Bake for 10minutes, take it out and toss the ingredients. Bake for another 10–15minutes,oruntilthemixtureisgoldenandthekaleiscrispy.

Takeitoutandletitcoolcompletelybeforeplacinginanairtightcontainer.

PUMPKINSEEDBOOSTERSomanyofusdon’teatenoughzinc—amineral that is important foraproperly

functioning immune system and promotes normal growth and development, andpumpkinseedshappentobeagreatsourceofthisvitalmineral.Pumpkinseedshavealsobeenfoundtobeverybeneficialforprostatehealth.

zucchinichocolatesquaresI don’t really think “hiding” vegetables in delicious foods is necessary, although it

mightseemlikethat’swhat’sgoingonhere.Nevertheless,peoplearegoingtolovethese,and they won’t even know they’re eating good-for-you vegetables, seeds, and nuts—becauseit’sallcoatedinchocolate.Brilliant!

Ifyou’remakingthisforkidsorforadultswithasweettooth,youmightwanttoaddtwoextratablespoonshoneyforextrasweetness.

1tablespoongroundflaxseed3tablespoonswater(or1egg)½cupalmondflour1teaspoonbakingsoda1teaspooncinnamon¼teaspoonnutmeg2tablespoonscocoapowder1tablespoonchiaseeds⅛teaspoonsalt½cupalmondbutter¼cupcoconutoil1teaspoonvanilla⅓cuprawhoney1½ cups grated zucchini (press with paper towel before measuring to

removeexcesswater)½cupchoppedhazelnuts⅓cupcurrantsorraisins¼cupdarkchocolatechips(optional)

Preheattheovento350°F.Stirtogethertheflaxseedandwaterandsetasidefor10–15minutes.

Meanwhile,combineallthedryingredients(throughsaltinthelistofingredients)inabowlandmixwell.Addthewetingredientsandflaxseedmixture(throughhoney)tothedryandmixeverythingtogether.Thenfoldinthezucchini,hazelnuts,currantsorraisins,andchocolatechipsifusing.

Linea9×9bakingpanwithparchmentpaperandpourthemixtureintothepan.

Bake for 20–30 minutes, or until a toothpick inserted into the middle comes outclean.

Removefromtheovenandletrestfor10minutes(thisistrulythehardestpartofthe

wholebakingprocess)andcutintosquares.

ALMONDBOOSTERAlmonds are themostnutrient-densenutsof themall andhave ahigh fiber and

proteincontent.Theyareagoodsourceofcalciumandmagnesiumandhealthyfatsthat can help lower cholesterol.And did you know almonds contain pain-blockingcompounds?Tryafewnexttimeyouhaveaheadache!

zucchinikalemuffinsThisrecipeisforallyoucheddarsconeloversoutthere.Theseareadelicioussavory

snackoption,aperfectpastryorbreadalternative,andthey’regreatalongsidealightsouporsalad.

VEGAN,PALEO,GFMAKES12LARGEMUFFINSOR24SMALLONES

1tablespoonchiaseeds1tablespoongroundflaxseeds6tablespoonswater2cupsalmondflour⅛teaspoonfreshlygroundpepper5tablespoonsnutritionalyeast(youcanalsoaddsomegratedcheddaror

Parmesan)1teaspoonbakingsoda½teaspoonsalt¼teaspoonnutmeg⅓cupcoconutoil,melted1tablespoonlemonjuice1cupgratedzucchini1cupkale,measuredwithstemsremovedandleaveschoppedfine4tablespoonscannedcoconutmilk

Preheattheovento400°Fandgrease12muffintins.

Mix the chia and flax seedswith thewater and set aside for 15minutes to let themixturethicken.

Meanwhile,addallthedryingredientstoabowlandmixwell.Addthecoconutoil,lemon juice, and the seedmix and stirwell. Then add in the zucchini and kale and asmuchcoconutmilkasneededtomakeabatter(itshouldbeathickbatter).

Placethebatterinthemuffintinsandplacethepanintheoven.Bakefor15minutes(ormoreifneeded).Testthemuffinsbystickingatoothpickintothemiddle—ifitcomesoutdry,themuffinsaredone.Enjoy!

INDEXPage numbers listed correspond to the print edition of this book. You can use your

device’ssearchfunctiontolocateparticulartermsinthetext.

*Italicsindicatesanillustration.

A

Adzukibeans

gluten-freepastawithgreensandmushroomsauté,184,185

Anchovies,93

gluten-freepastawithgreensandmushroomsauté,184,185grilledcaesarsalad,92–93,93

Anti-nutrients,20

Antioxidants,19,20,24

Apples

Arugula,lentil,goatcheese,andcrisyapplesalad,82–83,85–86,87bakedBrusselssproutswithapple,108beetsandgreensjuice,195

Arboriorice

springrisottowithasparagusandspringgreens,164,165,166

Artichokehearts

greenlasagna,160–161,161

Arugula(a.k.a.rucola),28,29

arugula,grapefruit,andgoatcheesesalad,80–81,81arugula,lentil,goatcheese,andcrisyapplesalad,82–83,85–86,87greenhummus,154springrisottowithasparagusandspringgreens,164,165,166zucchinibasilsoup,60,61

Asparagus,166

asparagusandspinachsoup,70,71springrisottowithasparagusandspringgreens,164,165,166

Avocado,156

creamyavocadodip,sauce,ordressing,156,157greenlemonsorbet,192,193greensmoothiebreakfastbowl,196,197rawgreensoup,62,63summerrollswithun-peanutsauce,172,173,174

Ayurveda,23–24

B

Bacon,brusselssproutssaladwithpearand,112

Bakedbrusselssproutswithapple,108

Bananas

greenlemonsorbet,192,193greensmoothie,194greensmoothiebreakfastbowl,196,197

Basil,36,37

greenlasagna,160–161,161rawgreengazpacho,68,69summerrollswithun-peanutsauce,172,173,174zucchinibasilsoup,60,61

Beans.SeeAdzukibeans;Butterbeans;Garbanzobeans

Beetgreens

beetsandgreensjuice,195

Beetroot,195

Beets

beetsandgreensjuice,195warmbeetgreens.beet,andwalnutsalad,78,79

Bellpeppers

cabbagerollswithshrimp,176,177cauliflowertabbouleh,130,131shreddedchickenandnapacabbagesalad,76–77,77

BestGreenDrinksEver,38

Beta-carotene,19

Bibblettuce,28,29

Bokchoy,20,32,33

coconutcurrywithbokchoyandchicken,66–67,67

Bostonlettuce,28,29

peachypopsicles,200summerrollswithun-peanutsauce,172,173,174

abowlfullofgoodness,186–187

Bowls,builda,51

Brassicafamily,19–20

Broccoli,20,24

abowlfullofgoodness,186–187broccoli,broccolini,andbroccolirabe,32gluten-freepastawithgreensandmushroomsauté,184,185roastedbroccoliwithparmesan,136springcomfortpasta,188,189springrisottowithasparagusandspringgreens,164,165,166steamedvegetableswithtahini,121,122

Broccolini,24

broccolini,cherrytomato,andkaleskillet,134,135friedricewithgreens,162,163steamedvegetableswithtahini,121,122

Broccolirabe,24

friedricewithgreens,162,163

Brownrice

cabbagerollswithshrimp,176,177

Brownricepasta

gluten-freepastawithgreensandmushroomsauté,184,185

Brownricespringrollwrappers

summerrollswithun-peanutsauce,172,173,174

Brownricevermicellinoodles

summerrollswithun-peanutsauce,172,173,174

Brusselssprouts,20,32,33

bakedbrusselssproutswithapple,108brusselssproutchips,150,151brusselssproutssaladwithpearandbacon,112greenslawwithsobanoodles,88–89,89honeymustardbrusselssprouts,111spicyandtangyroastedbrusselssprouts,109,110warmwintersaladwithmiller,100–101

Butter,44

Butterbeans

greenlasagna,160–161,161

Butterheadlettuce,28,29

C

Cabbage,20,24

cabbagerollswithshrimp,176–177,177Chinese,32green,32napa,32shreddedchickenandnapacabbagesalad,76–77,77savoy,32,33cabbagerollswithshrimp,176,177steamedcabbagewithdulsebutter,124,125

Calcium,19,24

Cashews

cheesyveganspinachdip,152,153

Casseroles,52

Cauliflower,128,129

cauliflowertabbouleh,130,131greencauliflower“rice,”126,127,128

Cheese.SeeFetacheese;Goatcheese;Parmesancheese;Veganparmesancheese

Cheesyveganspinachdip,152,153

Cherrytomatoes

broccolini,cherrytomato,andkaleskillet,134,135

Chicken

coconutcurrywithbokchoyandchicken,66–67,67shreddedchickenandnapacabbagesalad,76–77,77springcomfortpasta,188,189

Chickenstock

springrisottowithasparagusandspringgreens,164,165,166

Chinesecabbage,32

Chinesemedicine,nutritionin,23

Cilantro(coriander),36,37

rawgreensoup,62,63

Coconut

coconuttykalechips,141greenola,202,203

Coconutcurrywithbokchoyandchicken,66–67,67

Coconutmilk,201

coconutcurrywithbokchoyandchicken,66–67,67

greenandcreamypopsicles,201zucchinikalemuffins,208–209,209

Coconutoil,45

Coconuttykalechips,141

Collardgreens,19,20,30

collardgreenswithleekandalmonds,116–117,118rawcollardgreenswrapswithtamarindsauce,169–170,171steamedcollardgreenswithalmondsauce,119,120

Community,38–39

Community-supportedagriculture,39,41

Cookingoilsandfats,44–45

Counter,foodson,50

Creamyavocadodip,sauce,ordressing,156,157

Creamyspinachsoupwitheggboats,72–73,73

Creativity,39–40

Cruciferousgreens,24,32

bokchoy,32,33broccoli,broccolini,andbroccolirabe,32brusselssprouts,32,33greencabbage,32napaorchinesecabbage,32savoycabbage,32,33

Cruciferousvegetables,19–20

Cucumbers

beetsandgreensjuice,195cauliflowertabbouleh,130,131frozengreenjuicepopsicles,198,199greenslawwithsobanoodles,88–89,89israelisalad,98,99rawcollardgreenswrapswithtamarindsauce,169–170,171rawgreengazpacho,68,69rawgreensoup,62,63

Currants

arugula,lentil,goatcheese,andcrisyapplesalad,82–83,85–86,87

D

Dandelion,34

dandelionpesto,155dandelionswithwildsalmon,90–91,91

Dandelionpesto,155

springcomfortpasta,188,189

Dark,leafygreens,24,30

collardgreens,30kale,30,31mustardgreens,30,31spinach,30,31swisschard,30

Dates

greenola,202,203

Dieting,forgettingabout,54

Dips

cheesyveganspinachdip,152,153creamyavocadodip,sauce,ordressing,156,157

E

Economy,38

Eggs,182

creamyspinachsoupwitheggboats,72–73,73greenfrittata,180,181–182,183

ElevenElevenWellnessCenter,15

Energeticsofgreens,20,23

Environment,38

Escarole,28,29

F

Farmersmarket,40

Fennel

rawgreengazpacho,68,69

Fetacheese

greenfrittata,180,181–182,183

Fiber,24

Flavor,38

Folicacid,19

Friedricewithgreens,162,163

Frozengreenjuicepopsicles,198,199

G

Garbanzobeans

greenhummus,154

Gazpacho

rawgreengazpacho,68,69

Ghee,44

Ginger

swisschardwithlemonandginger,122,123

Glucosinolates,20

Glutenfree,54,55

Gluten-freepastawithgreensandmushroomsauté,184,185

Goatcheese

arugula,grapefruit,andgoatcheesesalad,80–81,81arugula,lentil,goatcheese,andcrisyapplesalad,82–83,85–86,87

Goitrogens,20

Gojiberries

greenola,202,203

Grapefruit

arugula,grapefruit,andgoatcheesesalad,80–81,81

Greenandcreamypopsicles,201

Greencabbage,32

Greencauliflower“rice,”126,127,128

Greenfrittata,180,181–182,183

Greenhummus,154

Greenlasagna,160–161,161

Greenlemonsorbet,192,193

Greenola,202,203

Greens

energeticsof,20,23reasonsforeating,19–20scienceof,24

Greenslawwithsobanoodles,88–89,89

Greensmoothie,194

Greensmoothiebreakfastbowl,196,197

Grilledcaesarsalad,92–93,93

grownyc.org,40

H

Herbs,26,36

basil,36,37cilantro(coriander),36,37mint,36,37parsley,36,37

Homecooking,39

Honeymustardbrusselssprouts,111

I

Iceberg,28,29

Insecticides,38

Iron,19,24

Israelisalad,98,99

J

Jicama

summerykalesalad,94,95

K

Kale,19,20,30,31

abowlfullofgoodness,186–187broccolini,cherrytomato,andkaleskillet,134,135brusselssproutssaladwithpearandbacon,112cauliflowertabbouleh,130,131coconuttykalechips,141frozengreenjuicepopsicles,198,199gluten-freepastawithgreensandmushroomsauté,184,185greenola,202,203greenslawwithsobanoodles,88–89,89greensmoothie,194greensmoothiebreakfastbowl,196,197limeandchilikalechips,148,149pumpkinandkalesalad,96,97

salt+vinegarkalechips,146,147sautéedkale,114summerykalesalad,94,95vegancheesykalechips,142,143whole-leafkalechips,144,145zucchinikalemuffins,208–209,209

Kiddleheads,132

sautéedkiddleheads,132

Kitchen,settingup,forsuccess,42–52

L

Leeks

asparagusandspinachsoup,70,71collardgreenswithleekandalmonds,116–117,118greenfrittata,180,181–182,183

Leftovers

storageof,50using,51–52

Lemon


Lentils

arugula,lentil,goatcheese,andcrisyapplesalad,82–83,85–86,87

Lettuces,24,28

arugula(a.k.a.rucola),28,29bostonandbibb(butterhead),28,29escarole,28,29iceberg,28,29romaine,28,29

Limeandchilikalechips,148,149

Livinginharmony,40

Local,seasonal,andorganic,38–41

Localfoods,sourcesforbuying,40

M

Magnesium,19,24

Mains,159–189

abowlfullofgoodness,186–187cabbagerollswithshrimp,176–177,177

friedricewithgreens,162,163gluten-freepastawithgreensandmushroomsauté,184,185greenfrittata,180,181–182,183greenlasagna,160–161,161rawcollardgreenswrapswithtamarindsauce,168,169–170,171springcomfortpasta,188,189springrisottowithasparagusandspringgreens,164,165,166summerrollswithun-peanutsauce,172,173,174zucchini“pasta”withpesto,178,179

Mango

frozengreenjuicepopsicles,198,199greenandcreamypopsicles,201greensmoothiebreakfastbowl,196,197

Micronutrients,20

Millet,101,101

warmwintersaladwithmiller,100–101

Mint,36,37

cauliflowertabbouleh,130,131frozengreenjuicepopsicles,198,199greenandcreamypopsicles,201sweetpeasoup,64,65

Mushrooms

coconutcurrywithbokchoyandchicken,66–67,67gluten-freepastawithgreensandmushroomsauté,184,185

Mustardgreens,30,31

N

Napacabbage,32

shreddedchickenandnapacabbagesalad,76–77,77

Nutrition,38

Nutritionalyeast,152

cheesyveganspinachdip,152,153zucchinikalemuffins,208–209,209

O

Oliveoil,44

Omega-3fattyacids,44

Omega-6fattyacids,44

One-potmeals,52

Organicbenefits,40

Oxalates,20

P

Paleo,55

Pantry,foodsin,46,48

Parmesancheese.SeealsoVeganparmesancheese

roastedbroccoliwithparmesan,136

Parsley,36,37

Parsnips

sardinesalad,102,103

Pastadishes,52

Peachypopsicles,200

Pears

brusselssproutssaladwithpearandbacon,112

Peas.SeealsoSugarsnappeas

friedricewithgreens,162,163rawgreengazpacho,68,69springcomfortpasta,188,189springrisottowithasparagusandspringgreens,164,165,166sweetpeasoup,64,65

Peashoots

supper-simplepeashootsaladwithradishes,104,105zucchini“pasta”withpesto,178,179

Peppers.SeeBellpeppers

Pesticides,38

Photosynthesis,23

Phytochemicals,24

Pinenuts,155

dandelionpesto,155

Pistachios,178

zucchini“pasta”withpesto,178,179

Potassium,19

Pumpkinandkalesalad,96,97

Pumpkinseeds,203

greenola,203

Purplecabbage

greenslawwithsobanoodles,88–89,89

Purslane,34,35

Q

Quinoa


Quinoapasta

gluten-freepastawithgreensandmushroomsauté,184,185springcomfortpasta,188,189

R

Radishes

abowlfullofgoodness,186–187israelisalad,98,99springrisottowithasparagusandspringgreens,164,165,166supper-simplepeashootsaladwithradishes,104,105

Rawcollardgreenswrapswithtamarindsauce,168,169–170,171

Rawgreengazpacho,68,69

Rawgreensoup,62,63

Refrigerator

storageoffoodsin,49suppliesin,46,48

Rice.SeeArboriorice,brownrice

Roastedbroccoliwithparmesan,136

Romaine,28,29

grilledcaesarsalad,92–93,93peachypopsicles,200rawgreengazpacho,68,69sardinesalad,102,103

S

Salads,52–105

arugula,grapefruit,andgoatcheesesalad,80–81,81arugula,lentil,goatcheese,andcrispyapplesalad,82–83,84,85–86,87builda,51

dandelionswithwildsalmon,90–91,91greenslawwithsobanoodles,88–89,89grilledcaesarsalad,92–93,93israelisalad,98,99pumpkinandkalesalad,96,97sardinesalad,102,103shreddedchickenandnapacabbagesalad,76–77,77summerykalesalad,94,95super-simplepeashootsaladwithradishes,104,105warmbeetgreens,beet,andwalnutsalad,78,79warmwintersaladwithmillet,99,100–101

Salmon

dandelionswithwildsalmon,90–91,91

Salt+vinegarkalechips,146,147

Sardinesalad,102,103

Sautéedkale,114

Sautéedkiddleheads,132

Savoycabbage,32,33


Scienceofgreens,24

Sesameseeds,174,175

Shreddedchickenandnapacabbagesalad,76–77,77

Shrimp


Sides,107

bakedbrusselssproutswithapple,108broccolini,cherrytomato,andkaleskillet,134,135brusselssproutssaladwithpearandbacon,112cauliflowertabbouleh,130,131collardgreenswithleekandalmonds,116–117,118greencauliflower“rice,”126,127,128honeymustardbrusselssprouts,111roastedbroccoliwithparmesan,136sautéedkale,114sautéedkiddleheads,132spicyandtangyroastedbrusselssprouts,109,110steamedcabbagewithdulsebutter,124,125steamedcollardgreenswithalmondsauce,119,120

steamedvegetableswithtahini,120swisschardwithlemonandginger,122,123

Slaw

greenslawwithsobanoodles,88–89,89

Smoothies

greensmoothie,194

Snacks,141–157

brusselssproutchips,150,151cheesyveganspinachdip,152,153coconuttykalechips,141creamyavocadodip,sauce,ordressing,156,157dandelionpesto,155greenhummus,154limeandchilikalechips,148,149salt+vinegarkalechips,146,147vegancheesykalechips,142whole-leafkalechips,144,145

Sobanoodles,greenslawwith,88–89,89

Sorbet

greenlemonsorbet,192,193

Soups,59–73

asparagusandspinachsoup,70,71coconutcurrywithbokchoyandchicken,66–67,67creamyspinachsoupwitheggboats,72–73,73rawgreengazpacho,68,69rawgreensoup,62,63sweetpeasoup,64,65zucchinibasilsoup,60,61

Spicyandtangyroastedbrusselssprouts,109,110

Spinach,19,30,31

asparagusandspinachsoup,70,71cheesyveganspinachdip,152,153coconutcurrywithbokchoyandchicken,66–67,67creamyavocadodip,sauce,ordressing,156,157creamyspinachsoupwitheggboats,72–73,73frozengreenjuicepopsicles,198,199greenandcreamypopsicles,201greencauliflower“rice,”126,127,128greenfrittata,180,181–182,183

greenhummus,154greenlasagna,160–161,161greenlemonsorbet,192,193rawgreensoup,62,63springrisottowithasparagusandspringgreens,164,165,166zucchini“pasta”withpesto,178,179

Springcomfortpasta,188,189

Springrisottowithasparagusandspringgreens,164,165,166

Squash


Steamedcabbagewithdulsebutter,124,125

Steamedcollardgreenswithalmondsauce,119,120

Steamedvegetableswithtahini,120

Stir-fries,52

Sugarsnappeas


Summerrollswithun-peanutsauce,172,173,174

Summerykalesalad,94,95

Super-simplepeashootsaladwithradishes,104,105

Sweetpeasoup,64,65

Swisschard,19,30


T

Tahini

steamedvegetableswithtahini,121,122summerrollswithun-peanutsauce,172,173,174

Tamarind,170

Tomatoes.SeealsoCherrytomatoes

cauliflowertabbouleh,130,131greenlasagna,160–161,161israelisalad,98,99

Tools,essential,42

Treats,190–209

beetsandgreensjuice,195frozengreenjuicepopsicles,198,199

greenandcreamypopsicles,201greenlemonsorbet,192,193greenola,202,203greensmoothie,194greensmoothiebreakfastbowl,196,197peachypopsicles,200zucchinichocolatesquares,204,205,206,207zucchinikalemuffins,208,209

Turnips,20

steamedvegetableswithtahini,121,122

V

Variety,39–40

Vegancheesykalechips,142

VeganParmesancheese

dandelionpesto,155vegancheesykalechips,142,143

Vegetablestock

springrisottowithasparagusandspringgreens,164,165,166zucchinibasilsoup,60,61

W

Walnuts

warmbeetgreens.beet,andwalnutsalad,78,79

Warmbeetgreens,beet,andwalnutsalad,78,79

Warmwintersaladwithmillet,99,100–101

WholeFoodsMarkets,41

Whole-leafkalechips,144,145

Wildgreens,26,34

dandelion,34purslane,34,35

Wildrice

friedricewithgreens,162,163

Wintersquash

steamedvegetableswithtahini,121,122warmwintersaladwithmiller,100–101

Wraps,52

Z

Zucchini

broccolini,cherrytomato,andkaleskillet,134,135greenfrittata,180,181–182,183greenlasagna,160–161,161springcomfortpasta,188,189springrisottowithasparagusandspringgreens,164,165,166steamedvegetableswithtahini,121,122zucchinibasilsoup,60,61zucchinichocolatesquares,204,205,206,207zucchinikalemuffins,208–209,209zucchini“pasta”withpesto,178,179

ACKNOWLEDGEMENTSIwanttothankAnnTreistmanfromTheCountrymanPressforhercontinuedtrustinme

and forher enthusiasmandpassion for sharinghealthy lifestyle, foodand cooking tipswiththeworld.Thanksforgivingmeachance,again!AbigthankstothewholeteamatCountrymanPressand thegraphicdesignerwhobroughtallofmynotesandimages tolife.

ABIGthankyoutomyawesomehusbandforalwaysbelieving inme, forbeinganamazingbabydaddytoourlittleFelixandforgivingmethetime,spaceandfreehandsIneeded to cook up all these dishes! Thanks to my little man Felix for playing alongpatientlyandfortastetestingallofMamma’sfood.Youaremyeverything.

Thankstomyownmamma,AnneLise,forinstallinginmeanappreciationforreal,fuss-free and delicious home cooked food! Thanks tomy super-grandmotherswho bothmanagedtoraisekidsandworktoprovidefortheirfamilieswhileputtingdinneronthetable every night. I don’t know how they did it all. And thanks to my whole family inNorway,whoalwaysgatheraroundhome-cookedfoodforsomequalitytime.

Thanks to the Institute for Integrative Nutrition, where I got my health coachingdegree,forcontinuingtopushtheboundariesandempoweringmetogooutandactuallydowhatIwanttodo.

ThankstoPatryceBakforallthebeautifulphotographsandforkeepingupwiththebootcamp-stylephotoshootweekendwehadinthemiddleofsummer.

A big thank you to Dr. Frank Lipman for being a beacon of knowledge and yetcontinuingtostaycuriousandgenerousinsharinghispassionandwisdom.IamhonoredtoworkalongsidehimandtherestoftheteamattheElevenElevenWellnessCenter.

Thankstomyfoodiefriendsforcontinuingtochallengemypalateandformakingmestrivetocookfoodthatisnotjusthealthyandgoodforyou,butalsoincrediblydelicious.

Everyefforthasbeenmadetoensurethattheinformationcontainedinthisbookiscompleteandaccurate.However,neitherthepublishernortheauthorisengagedinrenderingprofessionaladviceorservicestotheindividualreader.Theideas and suggestions contained in this book are not intended as a substitute for consultingwith your physician.Allmatters regarding your health require medical supervision. Neither the author nor the publisher shall be liable orresponsibleforanylossordamageallegedlyarisingfromanyinformationorsuggestioninthisbook.

Thepublisherisnotresponsibleforyourspecifichealthorallergyneedsthatmayrequiremedicalsupervision.Thepublisherisnotresponsibleforanyadversereactiontotherecipescontainedinthisbook.

Copyright©2015byKatrinevanWyk

Allrightsreserved.Nopartofthisbookmaybereproducedinanyformorbyanyelectronicormechanicalmeansincluding information storage and retrieval systems without permission in writing from the publisher, except by areviewer,whomayquotebriefpassages.

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BestGreenEastEverISBN:978-1-581-57287-2ISBN:978-1-581-57614-6(e-book)

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