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Plant-Powered for Life by Sharon Palmer, RD, is publishing from The Experiment on June 17, 2014TRANSCRIPT
PLANT-POWERED FOR LIFE
Eat Your Way to Lasting Health
WITH 52 SIMPLE STEPS
& 125 DELICIOUS RECIPES
N E W YO R K
SHARON PALMER, RD
THEEXPERIMENT
• v •
Contents
Foreword 000
Introduction 000
1. Create your own plant-powered goal. 000
Fettucini with Romesco Sauce 000
Shanghai Stir-Fried Vegetables with Forbidden Rice 000
2. Take meat off the center of your plate. 000
Tofu Mushroom Tacos 000
Arugula Salad Whole Wheat Pizza 000
Chickpea Soup with Kale and Za’atar 000
3. Reclaim your culinary traditions. 000
Green Bean Casserole with Caramelized Onions 000
Jambalaya with Red Beans and Okra 000
Sesame Udon Salad with Snow Peas 000
4. Learn your foods’ pedigree: organic, sustainable, compassionate? 000
Tuscan Kale Nectarine Salad with Brazil Nuts 000
Truffled Mashed Gold Potatoes and Celery Root 000
5. Create a plant-powered pantry arsenal. 000
Farro White Bean Veggie Burgers 000
Steel Cut Oats Risotto with Asparagus 000
6. Spend some time in the kitchen every day— and enjoy it! 000
Sun-Dried Tomato and Olive Focaccia 000
Yellow Squash Stuffed with Saffron-scented Rye-Berries 000
Amaranth Ginger Cookies 000
7. Eat with plants’ growing seasons. 000
Creamed Spring Peas and Potatoes with Dill 000
Ginger Cardamom Baked Acorn Squash 000
Stone Fruit Trifle 000
Plant-Powered for life: 52 Simple Steps and 125 Delicious Recipes to Get You Started and Make it a Habit
Copyright © 2014 Sharon Palmer
Photographs copyright © 2014 TK
All rights reserved. Except for brief passages quoted in newspaper, magazine, radio, television, or
online reviews, no portion of this book may be reproduced, distributed, or transmitted in any form
or by any means, electronic or mechanical, including photocopying, recording, or information stor-
age or retrieval system, without the prior written permission of the publisher.
Many of the designations used by manufacturers and sellers to distinguish their products are
claimed as trademarks. Where those designations appear in this book and The Experiment was
aware of a trademark claim, the designations have been capitalized.
The Experiment, LLC
260 Fifth Avenue
New York, NY 10001-6408
www.theexperimentpublishing.com
This book contains the opinions and ideas of its author. It is intended to provide helpful and
informative material on the subjects addressed in the book. It is sold with the understanding that the
author and publisher are not engaged in rendering medical, health, or any other kind of personal
professional services in the book. The author and publisher specifically disclaim all responsibility
for any liability, loss, or risk—personal or otherwise—that is incurred as a consequence, directly or
indirectly, of the use and application of any of the contents of this book.
The Experiment’s books are available at special discounts when purchased in bulk for premiums
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theexperimentpublishing.com.
Library of Congress Cataloging-in-Publication Data TK
ISBN 978-1-61519-187-1
Ebook ISBN 978-1-61519-188-8
Cover design by TK
Cover photographs by TK
Author photograph by TK
Text design by Pauline Neuwirth, Neuwirth & Associates, Inc.
Manufactured in the United States of America
Distributed by Workman Publishing Company, Inc.
Distributed simultaneously in Canada by Thomas Allen & Son Ltd.
First printing May 2014
10 9 8 7 6 5 4 3 2 1
• vii •• vi •
19. Foster friendly bacteria. 000
Black Bean Corn Chili 000
Banana Coconut Brown Rice Pudding 000
20. Aim for at least 6 servings of veggies. 000
Spaghetti Squash with Pomodoro Sauce 000
Miso-Braised Kohlrabi with Cashews 000
21. Enjoy sweets when they’re worth it. 000
Creamy Peanut Butter Pie 000
Applesauce Raisin Snack Cake 000
Sweet Potato Maple Pie with Pecans 000
22. Shoot for 3 to 4 servings of fruit a day. 000
Melon Basil Sorbet 000
Peach Cranberry Crumble 000
23. Pay respect to heritage foods. 000
Cajun Rattlesnake Beans with Corn 000
Summer Succotash with Heirloom Tomatoes 000
24. Don’t forget mealtime, especially breakfast. 000
Pinto Bean Tofu Breakfast Rancheros 000
Peanut Butter Banana Quinoa Breakfast Bowl 000
Pear Buckwheat Pancakes 000
25. Be very picky about carbs. 000
Pumpkin Spice Muffins with Pumpkin Seeds 000
Stir-Fried Barley with Sea Vegetables and Peanuts 000
26. Remember fresh isn’t always best. 000
Tortilla Soup 000
Fig Oat Bars 000
27. Eat well on the run. 000
Bombay Carrot, Beet and Bulgur Salad 000
Curried Tofu Papaya Wrap with Watercress 000
28. Snack right! 000
Edamame Hummus 000
Popped Sorghum with Cajun-Maple Seasoning 000
29. Invest in the money- and time-saving tools you need. 000
Smoky Chili with Sweet Potatoes 000
Puerto Rican Pigeon Peas with Sofrito 000
30. Lose your fear of fats. 000
Fresh Guacamole Dip 000
Pecan Cherry Chia Nutrition Bars 000
31. Eat a dark green leafy vegetable every day. 000
Harvest Salad with Wild Rice, Persimmons,
8. Put real foods first. 000
Tofu Cobb Salad 000
Buckwheat Tabbouleh 000
Flax Teff Porridge with Dates & Figs 000
9. Make variety your motto. 000
Spicy Black Eyed Pea Salad 000
Polenta with Puttanesca Sauce 000
Green Flageolet Beans with Rosemary and Olives 000
10. Choose foods as close to nature as possible 000
Roasted Chickpeas with Spices 000
Haricots Verts Salad with Tomatoes and Marcona Almonds 000
11. Eat more, weigh less. 000
Latin Pineapple and Mango with Toasted Coconut 000
Endive Salad with Peas and Pea Shoots 000
Roasted Lemon Sage Brussels Sprouts with Hazelnuts 000
12. Read it before you eat it. 000
Easy Peanut Soba Noodles with Seitan 000
Zucchini Orzo Soup 000
Sweet Pepper Rye Pilaf 000
13. Be globally inspired. 000
Swedish Pea Soup 000
Thai Lettuce Wraps 000
Pesto Trapenese with Penne 000
14. Eat the whole plant. 000
Lentils with Wild Mushrooms and Stem Broccoli 000
Borscht with Beets and Beet Greens 000
15. Eat your way to the end of the rainbow. 000
Blueberry Oatmeal Waffles 000
Apple Fennel Salad with Arugula 000
Indian-Style Spicy Lentil Stew 000
16. Good meals don’t just happen—plan them wisely. 000
Sweet Potato Gnocchi with Pistachio Sauce 000
Exotic Red Cabbage and Spelt Salad 000
17. Give food shopping meaning and purpose. 000
African Yams with Lentils 000
Eggplant Artichoke Lasagna 000
Mediterranean Eye of the Goat Beans 000
18. Look for plants in all the right places. 000
Strawberry Macadamia Shortcake 000
Roasted Lemon Dill Asparagus with Tofu 000
• vii •• vi •
19. Foster friendly bacteria. 000
Black Bean Corn Chili 000
Banana Coconut Brown Rice Pudding 000
20. Aim for at least 6 servings of veggies. 000
Spaghetti Squash with Pomodoro Sauce 000
Miso-Braised Kohlrabi with Cashews 000
21. Enjoy sweets when they’re worth it. 000
Creamy Peanut Butter Pie 000
Applesauce Raisin Snack Cake 000
Sweet Potato Maple Pie with Pecans 000
22. Shoot for 3 to 4 servings of fruit a day. 000
Melon Basil Sorbet 000
Peach Cranberry Crumble 000
23. Pay respect to heritage foods. 000
Cajun Rattlesnake Beans with Corn 000
Summer Succotash with Heirloom Tomatoes 000
24. Don’t forget mealtime, especially breakfast. 000
Pinto Bean Tofu Breakfast Rancheros 000
Peanut Butter Banana Quinoa Breakfast Bowl 000
Pear Buckwheat Pancakes 000
25. Be very picky about carbs. 000
Pumpkin Spice Muffins with Pumpkin Seeds 000
Stir-Fried Barley with Sea Vegetables and Peanuts 000
26. Remember fresh isn’t always best. 000
Tortilla Soup 000
Fig Oat Bars 000
27. Eat well on the run. 000
Bombay Carrot, Beet and Bulgur Salad 000
Curried Tofu Papaya Wrap with Watercress 000
28. Snack right! 000
Edamame Hummus 000
Popped Sorghum with Cajun-Maple Seasoning 000
29. Invest in the money- and time-saving tools you need. 000
Smoky Chili with Sweet Potatoes 000
Puerto Rican Pigeon Peas with Sofrito 000
30. Lose your fear of fats. 000
Fresh Guacamole Dip 000
Pecan Cherry Chia Nutrition Bars 000
31. Eat a dark green leafy vegetable every day. 000
Harvest Salad with Wild Rice, Persimmons,
8. Put real foods first. 000
Tofu Cobb Salad 000
Buckwheat Tabbouleh 000
Flax Teff Porridge with Dates & Figs 000
9. Make variety your motto. 000
Spicy Black Eyed Pea Salad 000
Polenta with Puttanesca Sauce 000
Green Flageolet Beans with Rosemary and Olives 000
10. Choose foods as close to nature as possible 000
Roasted Chickpeas with Spices 000
Haricots Verts Salad with Tomatoes and Marcona Almonds 000
11. Eat more, weigh less. 000
Latin Pineapple and Mango with Toasted Coconut 000
Endive Salad with Peas and Pea Shoots 000
Roasted Lemon Sage Brussels Sprouts with Hazelnuts 000
12. Read it before you eat it. 000
Easy Peanut Soba Noodles with Seitan 000
Zucchini Orzo Soup 000
Sweet Pepper Rye Pilaf 000
13. Be globally inspired. 000
Swedish Pea Soup 000
Thai Lettuce Wraps 000
Pesto Trapenese with Penne 000
14. Eat the whole plant. 000
Lentils with Wild Mushrooms and Stem Broccoli 000
Borscht with Beets and Beet Greens 000
15. Eat your way to the end of the rainbow. 000
Blueberry Oatmeal Waffles 000
Apple Fennel Salad with Arugula 000
Indian-Style Spicy Lentil Stew 000
16. Good meals don’t just happen—plan them wisely. 000
Sweet Potato Gnocchi with Pistachio Sauce 000
Exotic Red Cabbage and Spelt Salad 000
17. Give food shopping meaning and purpose. 000
African Yams with Lentils 000
Eggplant Artichoke Lasagna 000
Mediterranean Eye of the Goat Beans 000
18. Look for plants in all the right places. 000
Strawberry Macadamia Shortcake 000
Roasted Lemon Dill Asparagus with Tofu 000
• ix •• viii •
43. Get a daily plant-powered omega-3 boost. 000
Banana Walnut Flax Bread 000
Dark Chocolate Cherry Trail Mix 000
Farro Hemp Cereal with Fresh Berries 000
44. Embrace whole grains for flavor and health. 000
Ruby Winter Quinoa Salad 000
Orange Millet Scones 000
45. Give sprouted grains and beans a try. 000
Zucchini Verde Rice 000
Sprouted Lentil Granola with Apricots 000
46. Hunt for mushroom umami. 000
Savory Shitake and White Bean Bake 000
Broccoli Mushroom Gratin 000
47. Take a bite out of raw foods. 000
Kiwi Herb Salad with Pistachios and Orange Dressing 000
Spring Vegetable Salad with Green Goddess Dressing 000
48. Make it coffee or tea time today. 000
Lemon Lavender White Tea Cooler 000
Whipped Hazelnut Iced Coffee 000
Flower Pomegranate Tea 000
49. Splurge on dark chocolate in petite portions. 000
Chili Hot Chocolate 000
Black Bean Brownies with Walnuts 000
50. Imbibe alcohol for tradition and health, but do it moderately. 000
Hot Spiced Wine 000
51. Find a place for fermented foods. 000
Korean Kimchi Hot Pot 000
Ethiopian Injera 000
52. Create a new plant-powered goal. 000
Roasted Root Vegetables with Caraway Seeds 000
Savory Grain and Walnut Loaf with Mushroom Sauce 000
Chimichurri Seitan Skewers 000
Appendix of cross-references 000
Further reading 000
and Baby Spinach 000
Tuscan Fusilli with Swiss Chard and Fava Beans 000
32. Bean it up! 000
Caribbean Calypso Beans 000
French Lentil Salad with Cherry Tomatoes 000
33. Power up on nuts and seeds. 000
Seeded Whole Wheat Biscuits 000
Scandinavian Apple Oatmeal Almond Porridge 000
Artisanal Nut and Seed Spread 000
34. Boost bone-loving foods. 000
Grits Smothered with Wild Greens 000
Portobello Mushroom Spinach Quiche 000
35. Eat mindfully. 000
Tomato Barley Soup 000
Berries Butter Lettuce Salad with Balsamic Vinaigrette 000
36. Make the switch to extra virgin olive oil. 000
Roasted Cauliflower with Indian Spices 000
Pantescan Potato Salad 000
37. Sport a plant-based milk mustache. 000
Baked Potato Soup 000
Strawberry Soy Lassi 000
38. Spice it up! 000
Muhummura 000
Red Lentil Soup with Root Vegetables and Sage 000
Moroccan Vegetable Couscous Tagine 000
39. Ditch the salt, power up on real flavor. 000
Black Bean Cilantro Avocado Quesadilla 000
Rustic White Bean and Sun-Dried Tomato Toasts 000
Persian Apricot Couscous 000
40. Share the plant power. 000
Cashew Cheese with Popped Seeds 000
Butternut Squash and Onion Salad with Pumpkin Seeds 000
Espresso Tofu Cheesecake 000
41. Make friends with soy. 000
Ratatouille with Tofu 000
Tempeh Noodle Skillet with Bok Choy 000
California Tofu Scramble with Avocado 000
42. Become a smoothie operator. 000
Fruits and Greens Smoothie 000
Breakfast Almond Fruit Shake 000
• ix •• viii •
43. Get a daily plant-powered omega-3 boost. 000
Banana Walnut Flax Bread 000
Dark Chocolate Cherry Trail Mix 000
Farro Hemp Cereal with Fresh Berries 000
44. Embrace whole grains for flavor and health. 000
Ruby Winter Quinoa Salad 000
Orange Millet Scones 000
45. Give sprouted grains and beans a try. 000
Zucchini Verde Rice 000
Sprouted Lentil Granola with Apricots 000
46. Hunt for mushroom umami. 000
Savory Shitake and White Bean Bake 000
Broccoli Mushroom Gratin 000
47. Take a bite out of raw foods. 000
Kiwi Herb Salad with Pistachios and Orange Dressing 000
Spring Vegetable Salad with Green Goddess Dressing 000
48. Make it coffee or tea time today. 000
Lemon Lavender White Tea Cooler 000
Whipped Hazelnut Iced Coffee 000
Flower Pomegranate Tea 000
49. Splurge on dark chocolate in petite portions. 000
Chili Hot Chocolate 000
Black Bean Brownies with Walnuts 000
50. Imbibe alcohol for tradition and health, but do it moderately. 000
Hot Spiced Wine 000
51. Find a place for fermented foods. 000
Korean Kimchi Hot Pot 000
Ethiopian Injera 000
52. Create a new plant-powered goal. 000
Roasted Root Vegetables with Caraway Seeds 000
Savory Grain and Walnut Loaf with Mushroom Sauce 000
Chimichurri Seitan Skewers 000
Appendix of cross-references 000
Further reading 000
and Baby Spinach 000
Tuscan Fusilli with Swiss Chard and Fava Beans 000
32. Bean it up! 000
Caribbean Calypso Beans 000
French Lentil Salad with Cherry Tomatoes 000
33. Power up on nuts and seeds. 000
Seeded Whole Wheat Biscuits 000
Scandinavian Apple Oatmeal Almond Porridge 000
Artisanal Nut and Seed Spread 000
34. Boost bone-loving foods. 000
Grits Smothered with Wild Greens 000
Portobello Mushroom Spinach Quiche 000
35. Eat mindfully. 000
Tomato Barley Soup 000
Berries Butter Lettuce Salad with Balsamic Vinaigrette 000
36. Make the switch to extra virgin olive oil. 000
Roasted Cauliflower with Indian Spices 000
Pantescan Potato Salad 000
37. Sport a plant-based milk mustache. 000
Baked Potato Soup 000
Strawberry Soy Lassi 000
38. Spice it up! 000
Muhummura 000
Red Lentil Soup with Root Vegetables and Sage 000
Moroccan Vegetable Couscous Tagine 000
39. Ditch the salt, power up on real flavor. 000
Black Bean Cilantro Avocado Quesadilla 000
Rustic White Bean and Sun-Dried Tomato Toasts 000
Persian Apricot Couscous 000
40. Share the plant power. 000
Cashew Cheese with Popped Seeds 000
Butternut Squash and Onion Salad with Pumpkin Seeds 000
Espresso Tofu Cheesecake 000
41. Make friends with soy. 000
Ratatouille with Tofu 000
Tempeh Noodle Skillet with Bok Choy 000
California Tofu Scramble with Avocado 000
42. Become a smoothie operator. 000
Fruits and Greens Smoothie 000
Breakfast Almond Fruit Shake 000
Create your own plant-powered goal • 32 • Create your own plant-powered goal
5. Add the cabbage, mushrooms, sprouts, and cilantro, and sauté for an additional 3 minutes.6. Mix the soy sauce, vinegar, agave nectar, broth, and cornstarch in a small dish until smooth. Add to the pan with the vegetables and continue to sauté, until the sauce has thickened and the vegetables are crisp yet tender. Garnish the stir-fry with the green onions and cashews and serve with the rice.
note: A food processor may come in handy for slicing the fresh vegetables in this recipe.
variation: Add 12 ounces of sliced extra firm tofu with cabbage.
NUTRITION INFORMATION PER SERVING: 000 calories, 000 g protein, 000 g carbohy-
drates, 000 g fat, 000 g saturated fat, 000 g fiber, 000 g sugar, 000 g sodium
STAR NUTRIENTS: thiamin, riboflavin, vitamin B6, etc.
shanghai stir-fried vegetables with forbidden rice
ACTIVE PREPARATION TIME: 12 minutes • TOTAL PREPARATION TIME: 30 minutes
A traditional Chinese stir-fry includes a mix of exotic plant foods—bamboo shoots, water chestnuts, baby corn—that are often available preserved in cans. With a fresh mix of carrots, Chinese cabbage, and bean sprouts, this dish is loaded with flavor and texture. The colors really pop when juxta-posed with jet-black “forbidden” rice—so precious that it was reserved for Chinese emperors.
MAKES 8 SERVINGS (about 1¼ cups stir-fry with ½ cup rice each)
11∕3 cups dry forbidden (black) rice21∕3 cups water1 tablespoon sesame oil1 medium carrot, sliced1 medium onion, coarsely sliced3 medium garlic cloves, minced1½ teaspoons minced fresh ginger1 tablespoon black sesame seeds1 medium green bell pepper, coarsely sliced1 cup drained canned baby corn (about TK can)One 8-ounce can water chestnuts, drainedOne 8-ounce can bamboo shoots, drained 3 cups Chinese (Napa) cabbage, sliced1 cup sliced mushrooms1 cup fresh bean sprouts¼ cup chopped fresh cilantro3 tablespoons reduced sodium soy sauce½ teaspoon rice vinegar1 tablespoon agave nectar¼ cup vegetable broth1 tablespoon cornstarch2 green onions, sliced½ cup coarsely chopped cashews
1. Place the rice and water in a small pot, cover, and simmer over medium-low heat for about 30 minutes, until done.2. Meanwhile, heat the sesame oil in a large sauté pan or wok over TK heat.3. Add the carrot, onion, garlic, ginger, and sesame seeds and sauté for 8 minutes. 4. Add the bell pepper, baby corn, water chestnuts, and bamboo shoots and sauté for an additional 3 minutes.
Create your own plant-powered goal • 32 • Create your own plant-powered goal
5. Add the cabbage, mushrooms, sprouts, and cilantro, and sauté for an additional 3 minutes.6. Mix the soy sauce, vinegar, agave nectar, broth, and cornstarch in a small dish until smooth. Add to the pan with the vegetables and continue to sauté, until the sauce has thickened and the vegetables are crisp yet tender. Garnish the stir-fry with the green onions and cashews and serve with the rice.
note: A food processor may come in handy for slicing the fresh vegetables in this recipe.
variation: Add 12 ounces of sliced extra firm tofu with cabbage.
NUTRITION INFORMATION PER SERVING: 000 calories, 000 g protein, 000 g carbohy-
drates, 000 g fat, 000 g saturated fat, 000 g fiber, 000 g sugar, 000 g sodium
STAR NUTRIENTS: thiamin, riboflavin, vitamin B6, etc.
shanghai stir-fried vegetables with forbidden rice
ACTIVE PREPARATION TIME: 12 minutes • TOTAL PREPARATION TIME: 30 minutes
A traditional Chinese stir-fry includes a mix of exotic plant foods—bamboo shoots, water chestnuts, baby corn—that are often available preserved in cans. With a fresh mix of carrots, Chinese cabbage, and bean sprouts, this dish is loaded with flavor and texture. The colors really pop when juxta-posed with jet-black “forbidden” rice—so precious that it was reserved for Chinese emperors.
MAKES 8 SERVINGS (about 1¼ cups stir-fry with ½ cup rice each)
11∕3 cups dry forbidden (black) rice21∕3 cups water1 tablespoon sesame oil1 medium carrot, sliced1 medium onion, coarsely sliced3 medium garlic cloves, minced1½ teaspoons minced fresh ginger1 tablespoon black sesame seeds1 medium green bell pepper, coarsely sliced1 cup drained canned baby corn (about TK can)One 8-ounce can water chestnuts, drainedOne 8-ounce can bamboo shoots, drained 3 cups Chinese (Napa) cabbage, sliced1 cup sliced mushrooms1 cup fresh bean sprouts¼ cup chopped fresh cilantro3 tablespoons reduced sodium soy sauce½ teaspoon rice vinegar1 tablespoon agave nectar¼ cup vegetable broth1 tablespoon cornstarch2 green onions, sliced½ cup coarsely chopped cashews
1. Place the rice and water in a small pot, cover, and simmer over medium-low heat for about 30 minutes, until done.2. Meanwhile, heat the sesame oil in a large sauté pan or wok over TK heat.3. Add the carrot, onion, garlic, ginger, and sesame seeds and sauté for 8 minutes. 4. Add the bell pepper, baby corn, water chestnuts, and bamboo shoots and sauté for an additional 3 minutes.
