TheNOMEATATHLETECOOKBOOK

WHOLEFOOD,PLANT-BASEDRECIPESTOFUELYOURWORKOUTS—ANDTHERESTOFYOURLIFE

MATTFRAZIERand

STEPFANIEROMINE

TothemembersandleadersofNoMeatAthleterunninggroupsallovertheworld—thankyouforspreadingthismessageof

sustainable,compassionatehealthandfitnessinsuchanacceptingandinspiring

way.

Tenpercentofauthorroyaltiesfromthisbookaredonatedtoanimalsanctuaries,

includingBrotherWolfAnimalRescueinAsheville,NorthCarolina.Thankyouforyoursupportinhelpingtoendthemistreatmentof

animals.

Contents

FOREWORDBYRICHROLLINTRODUCTION

PartOne:THEPREPWORK

CHAPTER1:Plant-BasedNutritioninaNutshell

CHAPTER2:YourPlant-BasedKitchen

PartTwo:RECIPES&MEALPLANS

CHAPTER3:MorningMealstoMotivate&PowerYourDay

SavoryOatmealSlow-CookerBrownRicePorridgeSlow-CookerCoconut-MatchaBrownRiceBakedDeep-DishApplePancakeAlmondButter–BananaPancakesorWafflesVegan-EdgeWafflesNutButter&JellyBreakfastCookiesSavoryRosemary–BlackPepperSconesBlueberrySconesBreakfastHummusonToastPanconTomate

CrazyMixed-UpNutButteronToastAvocadoToastRise&ShineSaladTheDailyGrinderShiitakeBakin’TempehBreakfastSausageBreakfastTofuEasyBeanBurritosBreakfastTofuBurritosChickpeaQuicheHarissaBakedTofu

CHAPTER4:Dinners&HeartyMealstoFuel&AidRecovery

HeartyVeggieHoagiesBLAT(Bakin’,Lettuce,Avocado&Tomato)PitasLoadedSpaghettiSquashOne-PotPastaPastaMarinarawithSpicyItalianBeanBallsLentil-MushroomNo-MeatPasta(Bolognese)SimplifiedSpinach-MushroomLasagnaBLUEPRINT:LifesavingBowlBuddhaBowlJerkKidneyBeansChickpea“Polenta”StewBLUEPRINT:BetterthanTakeoutCurryBLUEPRINT:Sheet-PanMeals(RoastedVeggiesandTofu)Pineapple–BlackBeanBowlswithRoastedVeggiesPintoBean&GreensEnchiladaCasseroleBLUEPRINT:AGrain,aGreen&aBeanPeanutButterTempeh

NakedSamosaBurgersThanksgivingBurgersSpicyBlackBean&BeetBurgersNut-CrustedTofuAnti-InflammatoryMisoSoup“Don’tWastetheGoodStuff”SquashSoupGarlickyRosemaryPotatoSoupAlmostInstantRamenRoastedRedPepperMac&CheeseBlack-EyedPea&CollardStewwithSpicyTahiniBasicDalCaribbeanCoconutCollards&SweetPotatoesBeetBourguignon(Beet&LentilStew)FrenchOnionStewwithMushroomsWraps&Leftovers:QuickFuelforEverydayActivity

CHAPTER5:GetYourGreens:Salads&Dressings

Strawberry-PistachioSaladBLUEPRINT:ClassicKaleSaladConfettiQuinoaSaladWinterSunshineSaladGreekChoppedSaladVietnameseVeggie&RiceNoodleSaladSmokyPotatoSaladoverGreensBLUEPRINT:HomemadeSaladDressingGreenonGreensDressingLemon-TahiniDressingMango-OrangeDressingRoastedGarlicDressingLemon-ThymeDressing

Lime-CuminDressingCreamyAvocado-LimeDressingYouWon’tBelieveIt’sCashewRanchDressingClassicFrenchVinaigretteMaple-DijonDressingBlueberry-WalnutVinaigretteCreamyHerbedHempDressing

CHAPTER6:SmallPlates&Sides

TahiniGreenBeansLemonySteamedKalewithOlivesZucchini“Parmesan”CashewCreamedKaleColcannonBLUEPRINT:PakorasCumin-CitrusRoastedCarrotsPotato-StuffedPortobellosBakedTempehNuggetsSesame-TurmericOvenFriesSlow-CookerRefriedBeansUglyVeggieMashOrzo“Risotto”BakedBrownRiceRisottowithSunflowerSeedsOlive-ChickpeaWafflesQuinoaPrimaveraFarroTabboulehProvençalPotatoGratin

CHAPTER7:Fuel&Recovery:RealFoodforBefore,During&AfterWorkouts

Switchel:TheOriginalSportsDrinkLemon-LimeElectrolyteDrinkSwitchelMocktailsSwitchelSportsDrinkswithJuiceCucumber-LimeElectrolyteDrinkCranberry-CitrusElectrolyteDrinkMiso-MapleElectrolyte“Broth”UmeboshiElectrolyteDrinkBLUEPRINT:15FlavoredProteinPowdersFrozenMatchaLatteMargaritaRecoveryDrinkBulked-UpSmoothieLeanGreenSmoothieMatt’sKid-FriendlyEverydayDoubleBerryBananaSmoothieFunWaystoGarnishYourSmoothiesTropicalVacationRecoverySmoothieBantheBloatDandelion-PineappleSmoothieV9BetterthanBoneBrothPiñaColada–AlmondButterSesame-TamariPortableRiceBallsGreenEnergyBitesStrawberryShortcakeRiceBitesCalorieBombCookiesChocolate-Coconut-PecanChewyBars

CHAPTER8:FlavorBoosts(SpiceBlends,Sauces&OtherTastyAdd-Ons)

GaramMasalaItalianSpices

JerkSpicesTacoSeasoningHarissaSpringAll-PurposeSeasoningFall&WinterAll-PurposeSeasoningKoreanTahiniBBQSauceMisoGravyB-SavorySauce&MarinadeVeganBasilPestoChimichurriCilantro-CoconutPestoCashewCreamCashewQuesoMarinatedTofuFetaCashewTzatzikiQuickPickledOnionsSpicyPickledCarrotsMinimalistGuacamoleChipotle–PumpkinSeedSalsaPineappleSalsaBeer“Cheese”DipSpanishRedPepperSpread(Romesco)EmergencyVeganShakin’Bits

CHAPTER9:Double-DutyDesserts:SweetsThatWorkforYourBody

BasicVanillaChiaPuddingBananaCreamChiaPuddingParfaitsMangoStickyRiceSweetRedBeans

PineappleSoft-ServeTwo-IngredientPeanutButterFudgeTwo-MinuteTurtlesNo-BakeMochaCheesecakeChocolateLavaMugCakeTripleChocolateIceboxCakeBlackSesame–GingerQuickBread

CHAPTER10:MealPlanning:MakingTheseRecipesWorkinYourRealLife

ACKNOWLEDGMENTSINDEXABOUTTHEAUTHORS

ForewordbyRichRoll

Stingingsweatpooledinmyeyesasmyvisionnarrowedtoadizzyingkaleidoscope.Ilaboredtocatchmybreath,butmychestonlytightenedfurtherinresponse.Eightstepsup,eightremaining.Defeatedbyasimplestaircase,I

slowlyawakenedtoaterrifyingrealitythatIwasontheprecipiceoftheheartattackthathadclaimedmygrandfather’slifetoosoon.AllIcouldthinkwas,howdidthishappen?IthappenedbecauseIspentthevastmajorityofmylifehopelessly

addictedtowhatIcallTheWindowDiet—thosedeliciousfoodsservedexclusivelythroughyourcar’sdriver-sidewindow.YouknowwhatI’mtalkingabout.Cheeseburgersandshakes.Meatlover’spizza.Buffalowingswithextraranch.Deep-friedeverythingwithasupersizedsodatowashitalldown.It’salifestylethatbyfortyhadleftmefiftypoundsoverweightand

depressed—alazycouchpotatohurtlingintomiddleageonacrashcoursewithchroniclifestyledisease.Mystaircaseincidentwasawake-upcall.Overthenextsixmonths,Ibeganexperimentingwithfood,

searchingforasustainabledietaryprotocolthatwouldprovidemewiththeenergyandvitalityIfreelyenjoyedasayoungperson.Frompaleotolowcarbandeverythinginbetween,IthoughtIhadtrieditall.Butnothingseemedtowork.Defeated,heavier,andmoredepressedthanever,Iwasreadytoabandonmyquestforbetterhealth.IguessI’mjustgettingold.Backtolate-nightrerunsofLaw&Order.

Thefollowingday,aguynamedRipEsselstynrandomlypoppeduponmyFacebookfeed.Aformerprofessionaltriathleteandall-AmericanswimmerfromtheUniversityofTexas,RiphadcompetedagainstmebackinmyswimmingdaysatStanfordinthelate1980s.Wedidn’tknoweachotherwell,soIcan’texplainwhatonearthcompelledmetoreachout.Hetoldmeabouthisfirefightingcareerandthisnewbookhewas

workingoncalledTheEngine2Diet.Shortlythereafter,anadvancecopyarrivedinmymailbox,andthusbeganmyintroductiontosomethingcalledawholefood,plant-baseddiet.Alifestylethatpromisedasolutiontochroniclifestyleillnesswithjustonehitch:Nomoreprocessedfoods.Nomoreanimalproducts.Nothingwithamother.Nothingwithaface.Nothingfromalab.Extremedoesn’tbegintodescribewhatIthoughtofthisexercisein

masochism.Imean,honestly,what’slefttoeat?Visionsofcrawlingacrossmylawnonallfourschompingongrassenteredmymind.Notforme.MynextthoughtturnedtothegrandfatherInevermet.Richard

SpindlehadbeencaptainofthedynasticUniversityofMichiganswimmingteaminthelate1920sandanAmericanrecordholderwhonarrowlymissedanOlympicteamberth.Inlateryears,heremainedfit,swimminginhisbelovedLakeMichigan.Heneversmoked,norwasheeveroverweight.Andyetbyfifty-four,hewasgone.IrealizedinthatmomentthatIwasfast-trackingmyselftoasimilar

fate.Itwastimeforaleapoffaith.Whathappenednextchangedeverything.Afteramereseventotendaysofeatingnothingbutplants,Ifelt

thatsurgeofvitalityIhadbeensearchingfor.Outofnowhere,myenergylevelsskyrocketed.Enlivenedbythismiraculousnewlifestyle,Ibeganworkingout

againforthefirsttimeinoveradecade.Withouteffort,theextrapoundsmeltedaway.Mysleepandmentalacuityimproved.No

longervictimizedbythedreadedfoodcomathatpredictablyhauntedmeaftereverymeal,myenergyremainedconsistentlyhighthroughouteachday.Andeverysuccessiveweekleftmefitter,stronger,andmoreenthusiasticaboutthefuture.MywholelifeI’dbeentold,“Beefiswhat’sfordinner.Milkdoesa

bodygood.”AndyethereIwas,feelingandperformingbetterthaneverwithouttheveryfoodsIhadbeentoldmyentirelifewereessentialforoptimalhealthand,ofcourse,crucialifyouwantedtoperformasanathlete.EventhoughIhadneverruninamarathon,letalonecompetedin

anIronman,in2008IfinishedeleventhattheUltramanWorldChampionships—a320-milesuffer-festwidelyconsideredtobetheworld’smostchallengingtriathlon.IreturnedthefollowingyeartofinishsixthasthefastestAmerican.Then,in2010,mybuddyJasonLesterandIredefinedthelimitsof

humanendurancewhenwecompletedfiveIronman-distancetriathlonsonfivedifferentHawaiianislandsinunderaweek—fueledonnothingbutplants.WhileIwaspursuingmyathleticquestsinrelativesolitude,onthe

othersideofthecountry,MattFrazierwashardatworkonhisversionofmystory.AbeautifulstoryhedecidedtoopenlychronicleandsharewhenhelaunchedNoMeatAthletein2009—anauthentic,personalblogthatquicklyblossomedintoadevotedglobalcommunityandtheInternet’smosttraffickedandtrustedsourceforallthings,well,nomeatathlete.Ican’trecallthefirsttimeIstumbledontoMatt’ssite,butIdo

knowthatdevouringeverynewNoMeatAthletepostquicklybecame—asithasforcountlessothersacrosstheglobe—amandatorydailyritualinmyongoingquestforself-improvement.AvirtualwatercoolerlifelinewithMatt’sknowledge,experience,andrelatabilityservingasequalpartshostandlighthouseinhisreaders’collectivequesttolivehealthier,better,andmoresustainablyina

worldspinningoutofcontrol.Let’stakestockofwherethingscurrentlystand.TheUnitedStates

isaprosperousnation,yetwehaveneverbeenmoresickasasociety.SeventypercentofallAmericansareeitherobeseoroverweight.OneoutofeverythreeAmericanswilldieofheartdisease.FiftypercentofallAmericansarediabeticorprediabetic.AndoverhalfofallinsuredAmericansareonprescriptionmedicationsforongoingchronicailments.Theheartbreakingirony?Eightyto90percentoftheseso-calledchroniclifestyleillnessesareeasilypreventableandveryoftenevenreversiblethroughsimpledietaryandlifestyleadjustments.Freedomfromourculturaladdictiontomeatanddairywouldalso

mendourclimatechangecataclysm.Industrializedanimalagricultureisdecimatingourenvironmentatanunfathomablerate.Animalagricultureistheprimaryculpritinthedestructionofrainforesthabitat,contributingtomassspeciesextinction.It’salsothebiggestcontributorofgreenhousegasemissions,responsibleformorethanalloftransportationcombined.Moreover,raisinganimalsonamassscalerequiresanunsustainableamountoflandandwater,whilesimultaneouslydepletingoursoilandunnecessarilypollutingouroceans,rivers,lakesandwatertable.Adoptingaplant-basedlifestyleisthesinglemostpowerful,most

positivelyimpactfulthingyoucanpossiblydoasaconscious,compassionateconsumer.It’sthemedicinethatwillpreventyoufrombecomingahealthstatistic.Itwillsignificantlyreduceyourcarbonfootprint.ItwillhelppreservetheEarth’sbountyforfuturegenerations,whilesparingthelivesofcountlessinnocentanimals.And,itwillundoubtedlyempoweryoutoconquerevenyourmostaudaciousathleticquest.Soundlikeapipedream?Notonlyisitpossible,it’sentirely

doable.I’mproof.MattandStepfanieareproof.Andnowit’syourturn.Sosetasidewhateverpreconceivednotionsyouharbor.Challenge

yourselfandyourassumptions.Letgoofhabitsthatnolongerserveyou.TakeMattandStepfanie’sleadandmaketheleap.PackedwithChefStepf’ssupernutritious,easy-to-prepareculinary

delightsandmealplans,incombinationwithMatt’ssagaciousstep-by-stepguidanceandathleticexperience,thismagnificentbookiseverythingyouneedtofinallyputyourunhealthyfoodhabitspermanentlyintherearviewandadoptthelifestylethatwilltrulytransformyourlife.Overthelasttenyears,Ihavemetmanystewardsofthewellness

movement.IcanhonestlysaythatMattisamongthebestthereis—ararebreathofhonesty,genuineintegrity,andauthenticity.ItiswithgreathonorthatIproudlyintroduceTheNoMeatAthleteCookbooktoyou.Igenuinelyhopethatyouwillrelyonthisbooktounleashyourhealthiest,strongest,andbestselfontheworld.MayImeetyoualongthepath.

Peace+Plants,RichRoll

Introduction

FROMMATTFRAZIER,FOUNDEROFNOMEATATHLETEWecanfinallysayit:“plant-basedathlete”isnolongeranoxymoron.Heck,thesedaysit’snotevenararity.Thatwasn’tthecasein2009whenIstartedmyblog,NoMeat

Athlete.AsIwonderedwhetherthevegetariandietIwantedtostarteatingwouldworkformarathontrainingandsupportmeinmyquesttoqualifyforBoston,asearchonlinerevealedlittletocalmmyfears.Storieswereoutthereabouttherareathletewhoexcelledinspiteof

hisorhervegetarianorevenvegandiet(almostnobodydaredtosay“becauseof”),butthestoryofplant-baseddietsincompetitivesportslackedenoughexamplesandanysemblanceoforganization.Alothaschangedsincethen.Youmightevensaythattheplant-

basedfitnessmovementandthevegandietasawholehavehittheirstride.ShortlyafterIhit“publish”onmyfirstblogpostin2009,Icaught

windofabookcalledThrivebyBrendanBrazier,aformerprofessionalIronmantriathletewhocreditedavegandietwithshorteninghisrecoverytime.Afewyearslater,ForksOverKniveshighlightedMacDanzig,amixedmartialartsfighterwhoalsochosethisdiettoaidrecovery,givinghimanadvantageoveropponentswhorequiredmorerestbetweenworkouts.ThenScottJurek’s(Eat&Run)andRichRoll’sbooks(Finding

Ultra)explodedontothescenewithinamonthofeachotherin2012,

bothdocumentingtheauthors’incrediblestoriesofsuccessinultra-endurancesports—andhowthatsuccesswasnotinspiteofbutbecauseoftheirplant-baseddiets.Jurekisanultrarunninglegend,havingdominatedthesportwithconsecutivewinsatmanyoftheworld’stoughest100-andeven135-mileevents,andhebelieveshis100percentvegandietplayedalargeroleinhissuccess.AndinjustafewyearsRollwentfrombeingatypicalout-of-shape,middle-agedguytobeingnamedoneofthe“25FittestMenintheWorld”byMen’sFitnessmagazine,againwiththehelpofaplant-baseddiet.Atthesametime,MichaelArnstein,whoisknownas“the

Fruitarian,”showedthatevenarawvegandietbasedalmostentirelyonfruitandvegetables(nonuts,seeds,grains,oroil)couldworkforrunners.Hetoreupthe100-mileultracircuitwithwinsatseveralbigraces,includinga12-hour,57-minutepersonalbestattheDesertSolsticeTrackRaceinPhoenix—ascorching7:45minute-per-milepace,theseventh-fastesttimeeverbyanAmericanatthe100-miledistance.In2013,vegetariantriathleteHillaryBiscaydominatedthe

women’sfieldtowinUltraman,agruelingthree-dayeventinHawaiithat’sessentiallyadoubleIronmantriathlon.Biscaybeatallotherwomenbyoverthreehoursandfinishedaheadofallbuttwoofthemen!Andalthoughtheexplosionreallybeganwithendurancesports

(particularlyultra-endurancesports),thepotentialbenefitsofaplant-baseddiettoathleteshavebeguntoreachmainstreamawareness,movingbeyondsportswhoseathletestendtobelightweights.Inboththe2012and2014Olympicgames,vegetarianandvegan

athleteswonmedals,andinthe2016games,theonlymalepowerlifterontheUnitedStates’teamwasveganKendrickFarris.NFLplayerssuchasdefensivelinemanDavidCarterhaveexperimentedsuccessfullywithavegandiet.TheTourdeFrance,theNationalHockeyLeague,andMajorLeagueBaseballhaveallproducedstoriesofathletesturningtoplant-baseddietstogetalegup.VenusWilliams

eventurnedtoaplant-baseddietafterbeingdiagnosedwithanautoimmunedisease.Butperhapsthebiggestnailinthecoffinofthemyththatathletes

needanimalproteintobestrongcamecourtesyofPatrikBaboumian,aGermanstrongmanwhobroketheworldrecordin2013bycarrying1,216poundsonhisbackforadistanceof10meters!And,youguessedit,he’svegan.Nomeat,nodairy,noeggs.Really,thisshouldn’tcomeassuchasurprise.Someofthe

strongest,heaviest,andmostmuscularanimalsinnatureeatdietsthatarealmostentirelyplant-based.Justafewexamples:

•450-plus-poundgorillaseatadietthatisalmostentirelyleaves,shoots,stems,fruit,roots,andflowers,withjust2percentofcaloriescomingfromtinyanimalssuchassnailsandants.(Youdon’tseethempoundingdownproteinshakes,either.)

•Rhinoceroses,certainspeciesofwhichcanweighupto10,000pounds,arestrictherbivores.It’snothingbutplantsforthesebigfellas.

•Elephants,someofwhichcanbeaslargeas14,000pounds,arealsofueledsolelybyplants.

Dotheseanimals’dietsprovethatavegetarianorvegandietisoptimalforhumans?Ofcoursenot.We’redifferentanimals,withdifferentneeds.Thepointhereissimplytoshowthatmusclemassinanimalsdoesn’thavetobetheresultofeatingotheranimals’muscle.Ourspeciesevolvedthroughahugevarietyofclimatesand

environments,someofwhichprovidedlittlemorethanfruitsandvegetables,othersinwhichanimalfleshwasplentiful.Asaresult,we’renotstrictlycarnivoresorherbivores,butomnivores.Wecansurvive,andeventhrive,onastunningvarietyofdiets,andthere’snobetterexampleofthisthanthefactthatthewinnerofanygiven100-

mileultramarathonmightbevegan,fruitarian,orPaleo.Intheshortterm,atleastforfitnessandmovingtowardanidealweight,almostanydietbasedonwholefoodsworks.(And,notsurprisingly,justaboutanydietbasedonprocessedfoodsdoesn’t.)Sowhyaretheathleteswhochooseplant-baseddietsdoingso?

Asidefromethical,environmental,orlong-termhealthreasons(whichwewillcoverlater),recoveryseemstobethebigone.It’snotentirelyclearhowthisworks,andtherehasn’tbeenmuchin

thewayofformalstudiescomparingtheperformanceofplant-basedathletestothosewhoconsumeanimalproducts.Butwhat’snotcontroversial,andwhatIsuspectisthereasonforthefasterrecoveryreportedbyplant-basedathletes,ismosteasilyunderstoodbylookingatthedietaryratioofnutrientstocalories.InhisnumberoneNewYorkTimesbestseller,EattoLive,Dr.Joel

Fuhrmanpositsthathealthcanbeexpressedasthetotalamountofnutritionweget(macronutrientsandmicronutrientssuchasvitamins,minerals,andphytochemicals)dividedbythetotalnumberofcaloriesweconsumeinordertogetthosenutrients.Inotherwords,health=nutrients/calories.(It’sthisratio,normalizedsothatthemaximumis1,000,thatthepopularANDI[aggregatenutrientdensityindex]scores—seenontheWholeFoodssaladbar—arebasedon.)Asastrongadvocateforplant-baseddiets,Fuhrmanpointsoutthatwholeplantsscoredramaticallyhigheronthisscalethandoanimalproductsorprocessedfoodsuchasrefinedgrainsoroils.Sowhatdoesthishavetodowithathletes?Well,it’sknownthat

digestionrequiresalargeamountofenergy.Andthemorecaloriesweconsume,themoreenergyourbodiesmustallocatetothisenergy-expensiveprocess.Soifwecangetallthenutrientsweneedtorepairourmusclesandcardiovascularsysteminfewertotalcalorieswithplantsthanwecanwithanimalproductsandjunkfood,thenwecanrecovermoreefficiently.Theextraenergythatwedon’tusefordigestioncanbeputtowardrebuilding,andtheresultisfasterrecovery.Incidentally,it’sthissameconceptofnutrientcontentper

caloriealongwithlowcaloricdensitythatmakesaplant-baseddietidealforsustainableweightloss.Theanti-inflammatorypropertiesofplantsarealsocrucial.While

manyanimalproductscauseinflammation,phytonutrientsandcompoundsinplantfoodsactuallyfightit.You’velikelyseenginger,turmeric,andgarliconlistsofanti-inflammatoryfoods,butdidyouknowthatberries,nuts,greens,andevensoyhaveanti-inflammatorypropertiesaswell?Becausetoughworkoutsbreakdownmusclefibers,aprocessthatnaturallycreatesinflammation,foodsthathelpcurbinflammationallowforfasterandmorecompleterecovery.Butifthemechanismsbehindtherecoverybenefitsexperiencedby

athletesfollowingaplant-baseddietarestillsomewhatuncertain,farcleareriswhatthisdietdoesforourlong-termwell-beingandourchanceofpostponingoravoidingentirelytheonsetoftheleadingkillersinoursociety—specifically,heartdisease,certaincancers,respiratorydiseases,stroke,anddiabetes.What’smore,someofthebiggestkillers—heartdiseaseinparticular—canactuallybereversedbyawholefood,plant-baseddiet,asDr.CaldwellEsselstyndocumentedinhisgroundbreakingbook,PreventandReverseHeartDisease.Severalambitiousandnowwell-knownstudies,includingthe

AdventistHealthStudies,theFraminghamHeartStudy,andtheChinaStudy(madefamousbyT.ColinCampbell’sbookofthesamename),havelinkedplant-baseddietswiththepreventionofheartdiseaseandcertaincancers—andinthecaseoftheAdventistHealthStudies,aplant-baseddietwasassociatedwithlongerlife,period.Countlesssmallerscientificstudieshaveshownsimilarreductioninrisksassociatedwiththeotherleadingkillers,andDr.MichaelGregeratnutritionfacts.orghasdoneanexcellentjobofcullingandpresentingthesefindings.Withoutevenlookingatanimalrightsissuesorthedramatically

reducedenvironmentalimpactofaplant-baseddietcomparedwiththestandardWesterndiet,thecaseforawholefood,plant-baseddietisa

strongone.Thetrick,then,isintheexecution—makingthisincredible,high-energydietthat’sperfectlysuitedtoathletesworkwiththerestofyourlife.Andthat’swhatthisbookandtherecipeswithinareherefor.

AWordAbouttheRecipesJustasmyprogressionfromomnivoretovegetariantoveganwasasteadyone,muchhaschangedaboutthewayIeatsinceIwrotemyfirstbook,NoMeatAthlete,in2013.Thatyear,Itrainedforandcompleteda100-mileultramarathon;in

theprocess,IdiscoveredthatwhenItrainedharderIcravednotjunkfoodbutfoodsclosertotheirnaturalstatethanwhatI’deatenbefore.Iatefruitthroughouttheday,startingwithmymorningsmoothie,cookedbeansongiantsaladswithtahini-baseddressingsforlunch,andrawnutsandseedsorveggiesdippedinhummusforsnacks.Dinnerwasmostlyvegetables,alongwithbeansandgrains.Ievenstoppedusingproteinpowderwhen,outoflaziness,Ididn’t

restockthecomplete-proteinhemp,rice,andpeablendIhadbeenusing.Aweekpassed,thentwo,thenafewmonths,untilfinally...well,nothing.Ididn’tnoticeadifference!HereIwas,puttinginmoremilesthanIeverhadbefore—mytrainingplanforthe100-milerrequiredmetologa50-mileranda50Krunintheweeksleadinguptotherace—andIsufferednoobviousconsequenceswhenIditchedtheproteinpowder.(We’lldispelafewproteinmythsinChapter1,“Plant-BasedNutritioninaNutshell.”)Iwashookedonwholefoods,andIhavecontinuedtomoveinthat

directioneversince.Myfamilyhasevenstoppedcookingwithoilathome,whichiswhyit’soptionalineveryrecipethatcallsforitinthisbook.Thenotableexceptiontothiswholefoodsphilosophyisimmediatelybefore,during,andafterworkouts,whenfoodsthataren’tquitewhole—juiceorevenrefinedgrains,suchasthewhitesushiriceinSesame-TamariPortableRiceBalls—areoftenexactlywhatyourbodyneedsforoptimalperformanceandrecovery.

Therecipesinmyfirstbookwere100percentvegan,andmostlywholefood.ButeverythingIknowabouteffectiveandlastinghabitchangeisbasedonthedoctrineof“smallsteps.”Assuch,thoserecipesarequiteabitdifferentfromwhatIeatonaday-to-daybasisnow,areflectionoftheevolutionofmyowncleaneatinghabits.Ibelieveit’seasiertotransitiontoveganifyoufirstbecomevegetarian;likewise,it’seasiertoadoptawholefood,plant-baseddietifyourfirstforaystillincludessomefamiliaringredients.Formostpeople,toodrasticachangeisarecipeforfailure,soI’mahugeproponentofthegradualtransition.(Fortherecord,ittookmeayeartotransitiontovegetarianandtwomoreyearstograduallybecomevegan;ithasbeensixyearssincethenandIamstillmakingchangestoeliminatethefinaltracesofprocessedfoodfrommydiet.)Speakingofchangesandtransitions,youmighthavenoticedthatI

didnotwritethiscookbookalone.Fortherecipes,Iteamedupwithmyfriendandfellowplant-basedathleteStepfanieRomine.Sheisacertifiedhealthcoachandyogateacher,aswellasatrailrunner,andshehaswrittenandcontributedtoseveralbooksonhealthyliving.Withherbackgroundingoal-orientedhealthcoachingandexperiencewithcreatingdeliciousandeasyplant-basedrecipes,“ChefStepf”wasanaturalfitforthisbook.Webothknowthechallengesofbalancingtrainingwithreallife

andbelieveintheimportanceoffuelingthebodyforoptimalperformance.Andthat’swhywe’vedesignedtherecipesinthisbooktobeadaptable,sothatyoucantweakthemtosuityourneeds,dependingonwhereyouareinyourwholefood,plant-basedprogression.Thinkofthisbookasageneralguideforyourkitchen,withrecipestofitwhateveryourparticularneedsmaybe.Fromthefoodstoeatbefore,during,andafteryourworkoutsforoptimalperformanceandspeedyrecoverytothesalads,smoothies,andmealsthatwillfueltherestofyourbusylife(aswellasyourfamily’s),it’sallhere.Thisisthebook,initspracticalityandcomprehensiveness,thatI

wishI’dhadwhenIstartedonthisdietjourneyeightyearsago—ajourneythatoverlappedwithmarathontraining,graduateschool,andstartingafamily.It’stakenmethatlongtorefinemyversionoftheidealplant-baseddietand,justasimportantly,theskillsandhabitsthatmakeitworkableintherealworld.(Iconfess:ParentingtwoyoungkidsandrunningabusinessmakethetimeconstraintsIhadbackthenlooklikeapieceofcake.)Enjoythisbook,butmostimportantly,useit!Getitdirty,dog-ear

yourfavoriterecipes,makenotesinthemargins,andtweakourguidelinestofityourownlife.Thisisyourplaybook,soplaywithit!Intheprocess,you’llbemakingthemostvaluableinvestmentyoucaninthehealthofyourfamily.Let’sgetstarted.

MEETCHEFSTEPF(ANDTHESTORYBEHINDTHERECIPES)

FromStepfanieRomine,founderofTheFlexibleKitchenBackin2010,afterseveralyearsofbeingavegetarian,Imadethetransitiontoacompletelyplant-baseddiet.Aroundthesametime,Istartedtrainingformysecondhalfmarathonandmetmynow-husband,Sam,acompetitivecyclistwhowascommutingbybiketwohoursadayontopoftraining.We’restillrunning(andbikingandyoga-ing)onplants.Aplant-

baseddiethasfueledmethroughseveralhalfmarathons;itprovidesmewiththeenergyIneedformysix-day-a-weekAshtangayogapractice(andmyyogateaching);andithelpsmemaintainmyweightwhenI’mnottraining,somethingthat’sreallystartingtomatterasIreachmymidthirties.Sambikesupto200milesaweekduringpeakseason.I’manactiveperson,butIdon’talwayscallmyselfanathlete.I’m

arunner,butfirstandforemost,I’mayogi.Irunforthesolitude,the

meditativebenefits,andthecardiovascularboost.Sam,ontheotherhand,wasacollegiaterowerandthenstarteda

biketeamwithhisfriends.Heracedroadandcyclo-crossforyears,andsincewemovedtoNorthCarolinahenowdabblesinmountainbiking,too.Hehastwomarathonsunderhisbeltandtalksofdoingmore.He’sanathlete,forsure,andhe’salwayspushinghisbody.WhenIstartedcookingforSam,therewasabitofalearningcurve.

Ihadcookedforcrowdsandwasjustwrappingupmyfirstcookbook,butIhadnoideahowmuchanathletereallyneededtoeatcomparedwiththeaveragesemiactiveperson.At6feet3inchesand165pounds,heneedstoconsume3,000to3,500caloriesperdayjusttomaintainhisweight,abouttwicewhatIneed.Andwhenheridesforsixhoursinthemountains,hemightneedtodoublethatamount!ThefirsttimeIfedhim,IcookedamealthatIassumedwouldyield

fourservings.Hecleanedhisplateinminutes,hadsecondhelpings,andfinishedoffeverylastbiteIhadcooked.Heasked:Istheredessert?Myeyeswidened.Hewasstillhungry.Howwasthatpossible?Heendeduppolishingofftherestofabatchofchocolatealmondbutterwithbananas,thenateasnackacoupleofhourslater.Afterthatnight,mycookingbegantochange.Gonewerethefussy

mealswithintricatecomponents;theywouldbegobbleddowninafewbites.Iexpandedmyrepertoireofstews,stir-fries,andbean-basedmeals.Ilearnedaboutthespecificneedsofathletesversusmorecasualexercisers.And,veryimportantly,Ifiguredouthowtokeepourgrocerybills—andSam’shunger—incheck.Throughtrialanderror(andalotoftrainingasahealthcoach),I

learnedwhatfuelsSamadequatelyafterarideandwhatdoesn’t.Ilearnedwhatsitswellwithmeonarunandonthemat.(I’vesharedthesetipsinthepagesthatfollow,soyoucansavetimeandmoney,too.)AlthoughIcontinuetocook“forfun,”myrepertoireismore

practicalthanitoncewas,aresultofyearsofresearchand

experimentationwithhealthy,plant-basedmeals.Idon’tmakecomplicateddisheslikesushiorstuffedpastasveryoften;themealwillbegonesoquicklythattheeffortfeelsinvain.Atlunchanddinner,Ialwaysserverootveggiessuchassweetpotatoesorbeetsandusuallyawholegrain,too.And,becauseSamcan’tlivewithoutit,everymealhasasauceorsauce-likecomponent.(Chapter8shouldbededicatedtohim.)FoodiswellseasonedbutmoderatelyspicedtoavoidGIissuesonthebikeorthetrailthenextday.Italwayscomesingenerousportions.AndthoughIdon’tlikesugar,Imakesurewehavehealthytreatsonhandforlate-nightcarbcravings.There’salsoagreatdealofinspirationfrommyinternationaltravels,especiallyfromFranceandSouthKorea,bothplaceswhereIlived.AndsinceMattandIbothhavelivedintheAshevilleareaforafewyearsnow,there’squiteabitofinspirationfromthewonderful,veg-friendlyrestaurantshere.Whenwegottogether,wordspreadquicklyamongSam’sfriends

thatIwasacookbookauthor.Mostweekends,wehostedourcyclingbuddiesfordinnerandservedthemfeastsdesignedtopromoterecovery.Everyfewmonthsforthefirstcoupleofyearswelivedinthe

mountains,thosesameguyswouldcomedownforalongweekend.Tokeeptheteam’scostslow,Iusuallyvolunteeredtocookdinneratleastonenight.Theywouldgivememoneyforgroceries,andI’dwhipupahugespread.I’vebeentheunofficialcatererattheirteamspringtrainingcamps,makingdozensofhomemadepizzasandhugepotsofpastawiththeotherwivesandgirlfriends.Theyappreciatethatnotonlydomymealsfilltheirbellies,theyalsohelpthemstayhealthyandstrongonthebike.Theykeptaskingforrecipessotheycouldcookhealthymealslike

mineforthemselvesandtheirfamilies.ThatexperiencefeedinghungryathletesspurredtheideaforMattandmetoteamupandwritethisbook.Therecipeswe’resharinghavebeentestedonreal-lifeathletes,bothprosandweekendwarriors,aswellasMatt’sfamily

withtwoyoung(plant-based,butstillsomewhatpicky)children.Ifsomethinggavethem(orme!)“gutrot”onthebikeormadearunthenextdayuncomfortable,itdidn’tgointhebook.Wehadfoodstylistsandregistereddietitianstestourrecipes,but

wealsohadcookingnewbiestrythem,too.Anythingthatgotathumbs-downwastweakedorreplaced.I’vebeenwritingaboutfoodforoveradecade,andI’mthrilledto

beabletoworkwithMatttohelphealthy,activepeoplelikeyourunonhealthy,deliciousplant-basedmeals.Ihopeyougetasmuchuseoutoftheserecipesaswehave,andwecan’twaittohearhowtheyhelpyoureachyourfitnessgoals.

ANOTEONLANGUAGE

Nowthatwe’veeachsharedourstoriesandyou’vegottentoknowusabit,we’regoingtoshiftourvoicetoaunified“we”throughoutthebook(withafewexceptionswecallout).Wehopethishelpsyoufocusontherecipesinsteadoftryingtofigureoutwhichoneofusis“talking.”

Chapter1

PLANT-BASEDNUTRITIONINANUTSHELL

Ifyou’reanathlete,yourdietmattersasmuchasyourtraining.Foodfuelsyou.Thebestequipment,trainingplans,andcoachingwon’tmatterifyourtankisempty—oryou’reusingthewrongfuel.Whetheryou’reacasualrunneroracompetitivecyclist,chancesareyou’veexperiencedabadworkout.Moreoftenthannot,exercisegoneawrycanbetracedbacktoalifestylechoice—lackofsleep,stress,orthewrongfood(orsimplynotenoughfood).That’sright...inanutshell.Badfoodpunsaside,ourgoalhere

isn’ttowriteacomprehensivetreatiseonhowtoachieveoptimalhealththroughplant-basednutrition.Andthegoodnewsis,youdon’tneedthat.Because(a)it’salready

beendone—checkoutEattoLivebyJoelFuhrmanorHowNottoDiebyMichaelGreger,andyou’llseewhatwemean.And(b)toborrowalinefromBruceLee:“Theheightofcultivationalwaysrunstosimplicity.”Inotherwords,95percentofthemessageyou’llwalkawaywithfromanycomprehensivestudyofplant-basedeatingcanbesummedupinjustthreewords:Eat.Whole.Foods.Butdon’tdespair,we’renotgoingtosendyouonyourwayjustyet.

Inthischapterwe’llhelpyoufeelgoodaboutsuchasimpleapproachtofoodandfillinmostoftheremaining5percentofthenutritionstrategybydiscussingprotein,oil,andsupplements;we’llalso

highlightafewofthefoodsthataresonourishingandprotectivethey’reworthbuildingintoyourdietonadailybasis.Butfirst...

THISISNOTA“DIET”Atleast,notintheunfortunate,mainstream,shortsightedsenseoftheword.Notinthe“eatthiswayforalittlewhile,untilthenextbright,shiny,well-marketedobjectcomesalongtotakeyourfocusaway”sense.Ineightyearsofwritingapopularblogandhostingahitpodcast,

speakingtohundredsofexpertsandinteractingwiththousandsofreadersandlisteners,Matthaslearnedonevaluablelessonthattranscendsbothdietandexercise.It’sabouthabitchange,andit’sthis:Thepositivechangesyoumakeforthirtydaysorthreemonthsorevenayeardon’tmatter.Notabit,unlesstheycontinueorgivewaytoevenmorepositivechanges.Whatmattersarethechangesthatlastforever,oratleastformany

years—decades,even.Andyou’veheardthisbefore:It’snotabout“followingadiet,”it’saboutacreatingalifestyle,right?It’seasytopaylipservicetothisidea,butifyou’rehonest,what’sthelifestyleyou’vecreatedaroundfoodandexercise?Hopefullyit’soneyou’reproudof,andthisbookjustrepresentsthe

nextstepinyourjourney.Butiftheonly“lifestyle”you’vecreatedaroundyourhealthhasbeenoneofjumpingbackandforthbetweendietplansthatcomeacrossyourFacebookfeed—avoidingcertainfoodsatallcostsoneweek,onlytocelebratethemasthenewsuperfoodsthenext—thenit’stimeforanewapproach.Forgetmacronutrientratios,proteingrams,andcaloriecountsfor

now.Startwiththesimplestofguidelines—theadvicetomakewholeplantfoodsaslargeaportionofyourdietasyoucan—andgofromthere.Thissimplicity,andtheresultantlackofstressaroundfood,willprovetobeyourgreatestallyinmakingthesechangeslast.

Inthisvein,youwon’thearussaythingslike“Eattomatoes;they’rehighinlycopene!”Becausejustasfoodsdon’tgetbetterwhenweartificiallyaddnutrientstothem,it’samistaketoreducewholefoodstothekeynutrientswithinthem.It’severythinginthefood—andtheremarkablycomplexinteractionsofcountlessnutrients—thatourbodiesthriveon,notasingleconstituent.Similarly,don’tgethunguponperfection,thewaymost“diets”

tendtoencourage.Smallcompromiseshelpyoustickwithnewchangesandlessenthedrainonyourwillpowerasyoulearntopreparenewmealsandnavigatesocialsituationscenteredaroundfood.Whenitcomestodietchanges,there’sanunfortunatetendency

towardperfectionism—everymealmustbeperfect,withnoslip-upsandno“cheating.”Andthatmeanswhentheinevitabledeviationhappens(givingintoacravingorevenjustneglectingtoplanahead),wefeelasifwe’vefailed,andoftengobacktoouroldways.Instead,beOKwithsmallcompromises.Ifyourmotivationsfor

eatingaplant-baseddietarerootedmostlyinethics,thenyouprobablywon’twanttomakeoccasionalallowancesandeatanimalproducts.Butthisdoesn’tmeanyoucannever,evereat“veganjunkfood”—everynowandthen,it’safuntreat!Andifalittlebitofflexibilityiswhatkeepsyouontracktheother95percentofthetime,thenit’sagoodthing.EvenDr.Fuhrman,viewedbymanyasfairlystrictamongthe“vegandocs,”writesthatintheresearchhe’sdone,hecan’ttellifthere’sadifferencefromahealthperspectivebetweenaperfectdietandonewithupto10percentofitscaloriesfromjunkfood(andforFuhrman,junkfoodincludesanimalproducts,refinedcarbohydrates,andoil).Therecentcontroversyoverthemeritsoffruitandvegetable

smoothiesdemonstratesthe“smallcompromises”pointwell.Avocalcontingentintheplant-basedcommunityhaspointedout(accurately)thatitwouldbemorenaturaltoeatwholeandunblendedfruits,vegetables,nuts,andseedsthantoblendthemintoadrinkable

smoothie.We’deatfewercaloriesthisway,sinceitwouldtakemoreeffortandmoretimetochewthefoodandtheincreasedvolumewouldtakeupsomewhatmoreroominourstomachsthanaliquidsmoothiewould.Ifthegoalisextremeweightloss,weunderstandtheirargument.

Formostathletes,though,that’snotthegoal,andinfact,manyplant-basedathletesfocusmoreonmakingsuretheygetenoughcaloriesthanonlimitingthem.Butthebiggerproblemisthatfornearlyeveryone—andespeciallyforthoseattheverybeginningoftheirhealthy-eatingjourney—thechoiceofwhattoeatforbreakfastonabusymorningisn’tonebetweenasmoothieandabowlfullofrawfruits,vegetables,nuts,andseeds!Mostpeoplesimplyaren’tgoingtoeatthelatterforbreakfast,atleastnotuntilthey’vebecomequiteaccustomedtoeatingthiswayoverseveralyears.Themoretypicaldecisionforsomeonenewtohealthyfoodisbetweenasmoothieandsomethingthatcomesoutofadrive-throughwindow...orinabetterscenario,betweenasmoothieandbagel.Thebagelisn’tsobadifit’swholegrainandunprocessed—butcomparedwiththemicronutrientpowerhousesthatarerawfruits,vegetables,nuts,andseeds?We’lltakethesmoothieanyday,evenifit’snotquiteasgoodachoiceastheunblendedingredientswouldbeifwecouldgetourselvestoeatthatwayeveryday.Mostofuscan’t,orwon’t,andbyrecognizingourownlimitations,wecanremoveatremendousamountofthestressconnectedtodiet.

THEWHOLEFOOD,PLANT-BASEDPHILOSOPHYAsimpleformulaforhealth,asmuchasthereisone,comesfromDr.Fuhrman:Healthequalsnutrientsdividedbycalories(H=N/C).Inotherwords,themoremicronutrientsyoucangetinthefewestnumberofcalories,whilestilleatingwholefoods,thehealthieryou’llbe.(Ofcourse,theassumptionhereisthatthetotalnumberofcaloriesiswithinareasonablerange—enoughtothrivebutnotmorethanyouneedtosupportyourmetabolismandactivitylevel.)

Noticethatthere’snoexplicitexclusionofanimalproductsthere,bytheway.Butbecause“whole”animalproductsarecaloricallydenseandrelativelylowinmicronutrients,theytypicallyscorepitifullylowontheH=N/Cscalecomparedtoplants.Although“health”inthiscontexttypicallymeansremainingator

movingtowardyouridealweightintheshortterm,andprotectionfrom(orevenreversalof)diseaseandinflammationinthelongterm,itmightjustexplainwhysomanytop-levelathletesareturningtoplant-baseddietstospeedrecoveryfromworkouts.Fromahealthperspective,lotsofmicronutrientsinrelativelyfewcaloriesmeansyourbodygetslotsoftherawmaterialsitneedstorepairandprotectitself,withouthavingtodoexcessivework(andcreatingexcessivewaste)inthewayofmetabolizingcalories.Thesamereasoningappliesfromanathleticperspective,wherethefocusisonrepairingyourbodyfromtoughworkouts:Whenyoufeedyourbodylotsofrawmaterials,verylittlework(ortime)isrequiredtousethem.Theresultisyourabilitytocompletemoreworkoutsperweekthanthecompetition—orforthoseofuswhodon’tnecessarilywanttoincreaseourworkoutfrequency,itsimplymeansshowinguptoyournextonefullyrecoveredandreadytodoitallagain.Ofcourse,justbecauseafooddoesn’tcontainanyanimalproducts

doesn’tmeanit’shealthy.There’splentyofveganjunkfoodintheworldthesedays,andwhilethat’safunchangeofpacecomparedwithevenjustafewyearsago,it’snotgoingtohelpyourbodystayhealthyorrecoverquicklyfromworkouts.Inadditiontobeingplant-based,foodshouldalsobewhole.That

meansrefinedfloursandaddedsugars(whiteflour,whiterice,maplesyrup,agavenectar,canesugar,etc.)areout—atleastfroma100percentwholefooddiet.Thesamegoesforoils,evensupposedlyhealthychoicessuchasolive,coconut,orgrapeseedoil(moreonthisinabit).Again,thisisn’ttosayyoucanneverorshouldneverhavethemifthatsmallallowanceeverynowandthenwillhelpyoutoestablishhabitsthatlastforyears,notmonths.Rememberthe10

percentrule,andkeepthenon–wholefoodcaloriesinyourdietbelowthatthreshold.(You’llseethatweuseafewoftheseingredientssparinglyinourrecipes,especiallyinthosemeanttobeathleticfuel,whereprocessedcarbohydratesaremorereadilyavailableforthebodytousethanwholefoodforms.)Thisisalsowhysmoothiesarebetterthanjuice.Whenyoujuice

fruitsandvegetables,youremovemorethanjustthefiber.Youalsoremovethenutrientsthatbindtofiber,soyoulosemicronutrition(andtheintegrityofthewholefood)whileincreasingcaloricdensity.Blendthewholefruitintoasmoothie,though,andyou’vegoteverythingthat’sinthewholefruit,inaconvenient,on-the-goformthatletsyouaddevenmorewholefoodnutritiontoyourdiet.

BUT...WHATABOUTPROTEIN?Ifyou’renewtothisdietlikemostpeople,weknowwhatyou’rethinking:WhereamI,anathlete,goingtogetmyprotein?Inaworldhell-bentongettingitsprotein(andspurredonbyadvertisementsandbig-agriculturelobbyists),weknowthisnextbitisgoingtobehardtobelieve.Ifyoueatwholefoods,youdon’tneedtoworryaboutgetting

enoughprotein.Evenwhenthosefoodsareplants.Takealookattheeliteathleteswhoexcelonaplant-baseddiet.

RememberMichaelArnstein,whoran100milesinunder13hours(asub-8-minute-milepace)?Inhisdietofrawfruitsandvegetables,onlyabout10percentofthecaloriesareprotein.OtherveganathletessuchasBrendanBrazierandScottJurekhavesaidthattheygetroughly15percentoftheircaloriesfromprotein,andevenChrisCarmichael(LanceArmstrong’snutritioncoachformanyyears)recommendsinhisbookFoodforFitnessthatmostenduranceathletes—omnivoresandvegansalike—getjust12to15percentoftheircaloriesfromproteinforoptimalperformance.Sowhattypeofdietgetsyouinthisrange?Youguessedit:awhole

food,plant-basedone.Over25percentofthecaloriesinmostbeanscomesfromprotein,withchickpeas,lentils,andsoybeansbeingmorethan30percentprotein.Almondsare15percentprotein;wholewheatis14percent.Mostfruitscontainlessproteinthanthesefoods,buttakealookatsomecommonvegetables:34percentofbroccoli’scaloriesareprotein;kaleis35percentprotein.AndPopeyewasontosomethingwithspinach:Overhalfofitscaloriesarefromprotein.Soyoucanseethatit’snotjusttofu,beans,andnutsthatpackthe

proteininaplant-baseddiet.Indeed,justabouteverythingelseinwholefood,plant-baseddiets—grains,veggies,everythingexceptmostfruit—hasaproteincontentatorabove12to15percentofthetotalcalories.Putitalltogether,andyougetadietthatprovidesyouwithplentyofprotein—evenasanathlete.Thetrickhere,ofcourse,istoeliminatemostprocessedfoodsfrom

yourdiet.Thesefoodshavemuchoftheirprotein(nottomentionfiberandvaluablemicronutrients)removed.Sugarandoilwon’tgiveyouanyprotein,andthemoreofthesefoodsyouincludeinyourdiet,themoreyoubringdowntheaverageamountofprotein.Soyes,ifyouweretoeatavegandietloadedwithjunkfood,maybeit’struethatyouwouldn’tgetenoughproteintomeetyourathleticgoals.Butifyoubaseyourdietonwholefoods,you’lllikelyconsumeanadequateamountofproteinwithlittleeffort.OK,sowecanclearlygetenoughproteinfromaplant-baseddiet—

butwhataboutthequalityofthatprotein?Aren’tanimalproteinsbetterbecausethey’re“morecomplete”thanplantproteins?Itusedtobethoughtthatbecausesomeplantfoodscontain

relativelylowamountsofcertainessentialaminoacids(thatis,aminoacidsthatourbodiescan’tproduceandthusweneedtogetfromfood),plantfoodswithcomplementaryaminoacidprofilesneededtobecombinedwithinasinglemeal—riceandbeans,forexample.Asitturnsout,theneedtocombineproteinsisamyththatwasdebunkedbackinthe1990s;yetforsomereasonitpersiststothisday.Insteadofusingonlytheaminoacidsfromthemostrecentmeal,ourbodies

poolaminoacidsandrecycleproteinsalreadyinthebodysothat,accordingtoDr.Greger,it’s“practicallyimpossibletoevendesignadietofwholeplantfoodsthat’ssufficientincaloriesbutdeficientinprotein.”Andasifthatweren’tenough,itturnsoutthatbyeatingallthat

animalproteinyou’vebeentoldyouneedtoconsume,youmightbeactuallycourtingdiseaseandinflammation.Certainanimalproteins—completeproteinsinparticular—havebeenshowntoincreaseourbodies’levelsofinsulin-likegrowthfactor1(IGF-1),ahormonelinkedtocolorectal,prostate,andbreastcancers.Growthinthegymisonething—andyes,animalproteinsmighthelpyouachieveit—butifitcomesatthecostofanincreasedriskofcancer?Nothanks.Asyoumightimagine,allofthisinformationcertainlydebunksthe

ideathatyouneedaproteinpowder(mostofwhicharen’twholefoodsanyway)inyourdiet.Thatsaid,apowdercanbeveryhelpfulpsychologically,whenyou’renewtothisdietandworriedaboutprotein,especiallywheneveryonearoundyouissayingyouwon’tgetenough.Itcouldalsobeusefullaterasaconveniencefoodortohelpfityourplant-baseddietintoothernutritionalphilosophiesthatmayrelyonhigherproteinintake.

CALORIEDENSITY:THEKEYTOHEALTHYWEIGHT(ANDTHEANSWER

TO“WHYNOOIL?”)AstrikingdifferencebetweenthisbookandMatt’sfirstone,NoMeatAthlete,isthateveryrecipeinthisoneisoil-freeorincludesaneasyoil-freeoption.Sowhat’sthedealwithoil?Evenacursoryglanceatthebooksanddocumentariesintheplant-

basednutritionworldturnsupdoctorafterdoctor(NeilBarnard,T.ColinCampbell,CaldwellEsselstyn,JohnMcDougall,Fuhrman,andGreger,tonameafew)discussingthebenefitsofa“wholefood,plant-baseddiet.”Oilissuchapartofourculture’scookingthatit’seasytoassumethatoil(especiallythemuch-laudedextravirginolive

oil)ishealthyandwhole.Butacloserlookrevealsthatwhenvegandoctorstalkaboutwholefoods,oilisnotoneofthem.Coconut,sure.Coconutoil,no.Avocado,wonderful.Avocadooil,notsogood.Olives,youbet.Oliveoil,notthehealthfoodit’scrackeduptobe.Oilisthefattypartofwhatwasawholefood.Whentheoilis

pressedout,itbringswithitmanyofthecaloriesbutleavesbehindmostofthevaluablemicronutrientsintheplantitwasremovedfrom.Lotsofcalories,notmanynutrients:Inotherwords,oildoesn’tscorehighontheH=N/Cscale.Butthere’sanevenbiggerreasontothinktwiceaboutdrizzling

oliveoilonyoursalad,orstartingyouronionandgarlicsautébytakingyouroilbottleforfewlapsaroundthepan.Andthatreasoniscaloriedensity,whichmayjustbethemostimportantsecrettoahealthyweightandathleticperformance.We’reusedtothinkingaboutfoodintermsofcaloriesperserving.

Butjustforcomparison’ssake,let’stakealookatthenumberofcaloriesperpoundofsomecommonfoods.Ofcourse,nobodyintheirrightmindconsumesapoundofoil(ora

poundofalmostanything)inonesitting,butthisdemonstrateshowpoorlyoilfitsinwithfoodsthataretrulywhole—it’sover40percentmorecaloricallydensethannutsandtheseeds,andover400percentmoredensethanthenextwholefood(avocado)upthelist!Forpeopleaimingtoloseweight,thisiscritical.Themore

caloricallydenseafoodis,thelessroomittakesupinyourstomach,sothemorecaloriesyou’llneedtoeatbeforeyoufeelfull.Ifyou’reeatingfoodsfromthetophalfofthelist,astomachfulloffoodmightcomprise500calories,maybe700ifyougoreallybig.Butyoucanseehowincludingfoodsfromthebottomofthelist,particularlyoil,wouldmakeiteasytofit1,000ormorecaloriesintoyourstomachwiththesamelevelofsatiety.

VEGETABLES100caloriesperpound

FRUITS300caloriesperpound

UNREFINEDCOMPLEXCARBOHYDRATES,POTATOES,WHOLEGRAINS,LEGUMES

400to600caloriesperpound

AVOCADOS750caloriesperpound

REFINEDCOMPLEXCARBOHYDRATES1,200caloriesperpound

SUGAR1,800caloriesperpound

CHOCOLATE2,500caloriesperpound

NUTSANDSEEDS2,800caloriesperpound

OIL4,000caloriesperpound

NOTE:Theseareroughaverages,aseachcategoryabovecontainsmanydifferentfoods.

Sotoloseweight,juststicktofoodsthatarenearthetopofthelist,inthetopthreeorfourslots.Youcaneatthoseuntilyou’recompletelyfull,wheneveryou’rehungry,andyou’lllikelyfindthatyourbodymovesquicklytowarditsidealweight.(Thisalsoappliestothoseofustryingtomaintainourweightasweage.)Ifyourgoalistogainweight,thesameprinciplesapply,butyou’d

wanttoconsumelotsoffoods(stillwhole,inordertodoithealthfully)thatarefairlydenseincalories—youstilldon’twanttomissoutonthemicronutrientsthatfruitsandveggiesprovide,butyou’llfinditeasytogetlotsofcaloriesifyoufocusoncalorie-densefoodssuchassweetpotatoes,beans,avocados,nuts,andseeds.Tothispoint,therearesomereallyhealthyfoodssuchasnutsand

seedsthatarecaloricallydense.Becausethey’rewhole(andespeciallyifthey’reraw),nutsandseedspacklotsofmicronutrientsintotheircalories,andtheyarestronglylinkedtolongevity.Theonlyreasonstoconsideravoidingnuts,asidefromanallergyorintolerance,wouldbeifyou’retryingtoloseweight,reverseheartdisease,orareathighriskfordevelopingheartdisease,andeventhenit’snotentirelyclearthattherisksofeatingnutsoutweighthebenefits.Likeotherdietchanges(assumingyoudon’thaveadirehealth

situation),eliminatingoilisonetotakeongradually.Alongdrizzleofoilseveraltimesaroundthepantobegincookingamealcanbecomeatablespoon.Beforelong,youcanreducethattoateaspoonortwo.Evenifyouhavenodesiretocompletelyditchoil,trylesseningitinagradualfashionlikethistoseejusthowlittleyoumissit.Afinalnoteonoil-freecooking:Sinceoilconsumptionisn’t

typicallyanethicalissueliketheconsumptionofanimalproductsis,youmaynotneedorwanttoremoveeverydropofaddedoilfrom

yourdiet.Andthat’sOK.Matt’sfamilydoesn’toftenuseitathomeanymore(andtheycook90to95percentoftheirfoodathome),sotheygetmostofthebenefitsofeatingthiswaywithouthavingtofeelliketheycannevereatareallyspecialmealmadewithoil.Stepfisn’toil-freeandhasnoplanstobe,thoughshedoestrytolimititinherrecipes.Aswesaidearlier,everyrecipeinthisbookiseitheroil-freeor

includesaneasyoil-freeoption,andwehopethatifyou’vebeencuriousaboutcookingwithoutoil,therecipesherewillmakeiteasyforyoutogiveitatrywithoutsacrificingmuchinthewayofflavor.Inrarecases,weusestore-boughtingredientsthatmaycontainoil.

Youhavethechoicetoomitcertainpartsofarecipetokeepit100percentoil-free,suchasthecrustintheNo-BakeMochaCheesecake,orswapinanoil-freeversionoftheingredient,suchasusingchipotlechilepowderintheChipotle–PumpkinSeedSalsa.Ifyoufollowastrictoil-freediet,besuretoreadthelabelsofany

store-boughtingredients,suchassalsa,marinarasauce,hotsauce,andchocolatechips.Andwithpancakesandwaffles,youhavetwooptions:Useawell-

seasonedskilletorwaffleironthatdoesnotrequireoil,oroptforasmallamountofoilorcookingspraytokeepyourpancakesandwafflesfromsticking.

FOODSWORTHEATINGEverySingleDay

ThisliststartedasanarticleontheNoMeatAthleteblog,anditquicklybecameareaderfavorite.Ithaschangedovertime,butthefoodsherearetheonesweactuallydotrytoeateverysingledayfortheirhealthbenefits.Moreimportantly,weexplainhowwemakesuretoeateachone.

You’llseethatincorporatingthesefoodsdaily(oranyfoodyouwanttoeatdaily)islikecreatinganyotherhabit.Theymustbebuiltintoyourroutine,sothatyoudon’tneedtomakeaspecialefforttoeatthem;ithappensautomatically.(Notethatmanycaneasilygointoasmoothie,andmanycaneasilygointoasalad—abigreasontobuildyourdietaroundthesetwomeals!)

1FRUITS,ESPECIALLYBERRIES

HOWTOGETTHEMDAILY:Afewhandfulsinasmoothie,firstthinginthemorning.Wealmostalwaysusefrozenberries—whicharen’tmuch

differentfromfreshintermsofnutrition—butwhenthey’reinseasonandwecangetthematthefarmersmarketorfromthe

farm,we’llusefresh.......

StrawberryShortcakeRiceBites......

Blueberry-WalnutVinaigrette

2LEAFYGREENANDCRUCIFEROUS

VEGETABLESHOWTOGETTHEMDAILY:

Salads,smoothies,andsautéedasaside......

ColcannonLemonySteamedKalewithOlives

......AlmostInstantRamen

3NUTSANDSEEDS

HOWTOGETTHEMDAILY:Use1to2tablespoonspersmoothieorsalad.

Ourfavorites:flaxseeds(besuretogrindthem),chiaseeds,pumpkinseeds,walnuts

......Chipotle–PumpkinSeedSalsa

......BananaCreamChiaPuddingParfaits

......EmergencyVeganShakin’Bits

......CrazyMixed-UpNutButter

4TURMERIC—ANDOTHERHERBSAND

SPICESHOWTOGETTHEMDAILY:

Injustabouteverythingyoueat!Addflavortosaladdressings,cookedgrains,andevensmoothies(cardamom,basil,or

cinnamon).Forturmericspecifically,try:......

Sesame-TurmericOvenFries

......AndcheckoutChapter8forallour“FlavorBoosts”with

herbsandspices.

5BEANS

HOWTOGETTHEMDAILY:Inawrapwithveggiesforbreakfast,sweetenedforasnack,ina

dipsuchashummus,andasthebaseforyourdinner......

Slow-CookerRefriedBeansBulked-UpSmoothie

6ONIONSANDGARLICHOWTOGETTHEMDAILY:

Asthefoundationofflavorforeverydishyousauté!......

QuickPickledOnions......

RoastedGarlicDressing

7MUSHROOMS

HOWTOGETTHEMDAILY:Bysippingonhomemademushroombroth,sautéingthemfor

yourmorningtofuwrap,orinstir-fries.(Mushroomsshouldbeeatencooked,notraw,astheycontaintoxinsthataredeactivated

whencooked.)......

BetterthanBoneBroth......

ShiitakeBakin’

8

GREENTEAHOWTOGETITDAILY:

Duringanafternoonbreakfromwork—eitherbrewedhotoricedfromthefridge(theleavesaregoodforthreeinfusions)

......FrozenMatchaLattewithSweetRedBeans

......Slow-CookerCoconut-MatchaBrownRice

OTHERFOODSTOEATSEVERALTIMESAWEEK

Thoughtheabovefoodsaretheonesworthdesigningyourdailyfoodhabitsaround,therearemanyothersthatfilloutavaried

plant-baseddiet.You’llseethatthesefoodsalsoshowupinalotofourrecipes.

1Avocado(oftenontoastorinplaceofdressingonasalad)

2Coconutproducts(coconutbutterormanna,coconutmilk)3Ginger(sometimesasteaandinsmoothiesorstir-fries)4Tomatoes(rawinsaladsorcookedinstewsandmaindishes)5Lemonjuice(tobrightenupadish)6Dates(usuallyasfuelduringarun,orintreats)7Darkchocolate(asatreat)

AWORDABOUTSUPPLEMENTS

We’veexplainedwhyproteinsupplementsareunnecessaryforalmosteveryone.Butthat’snottosayyoushouldwriteoffsupplementsentirely.Beforewegointodetail,however,it’simportanttounderstandthatyourneedscertainlymightbedifferentfromours,sodon’tassumethatbecausewetake(ordon’ttake)something,thatyou’llwantorneedtodothesame.Werecommendtalkingtoadoctor,nutritionist,orregistereddietitianaboutsupplementation.Ourgoalforthissectionistogiveyouaplacefromwhichtostartaskingquestions.First:VitaminB12isascloseasyou’llfindtoauniversally

recommendedsupplementforthoseeating100percentplant-baseddiets,sothat’sonewehighlysuggest.VitaminB12deficiencyisquitecommon,evenamongomnivores,andB12isveryhardtocomebyinaplant-baseddiet,withtheexceptionoffoodsthatarefortifiedwithit.SomevegansarguethatbecauseB12comesfromabacteriafoundinthesoil,wecangetitwithoutsupplementationjustbyeating“dirty”produce;thissameargumentisusedindefenseoftheplant-baseddietwhenthelackofB12iscitedasevidencethatit’snotnaturaltoeatonlyplants.Perhapsproduce,beforeitwaswashedasthoroughlyasitistodayandwhensoilswerehealthier,providedalltheB12weneeded.Butwe’renotconvinced,andweliketowashourvegetables.SowetakeB12inourmultivitaminandrecommendthat

youdo,too.Thisraisesanotherquestion:IfyoucanfindstandaloneB12

supplements,apartfromanentiremultivitamin,whytakethemulti?We’reallforwholefoods,andwithavarieddietyoucanprobably

getmostofwhatyouneed.Butasasafeguard,weliketotakeamultivitamin.Asidefromthefactthatthepoorqualityofmodernsoilandothermodernagriculturalpracticesmakethenutrientcontentoffruitsandvegetableslowerthanthoseweevolvedtoeat,thereareseveralnutrientsthatarecommonlydeficientin100percentplant-baseddiets.AccordingtoDr.FuhrmaninSuperImmunity,theseare:

•B12•Zinc•Iodine•VitaminD•VitaminK2•Omega-3fattyacids

Weshouldpointoutthatmega-dosesofvitamins,minerals,andothernutrientscanbedangerous.Evenvitaminsthatwerelongthoughttobesafeinhighdoseshaveturnedoutnottobe;anexampleisvitaminA,whichinlargedoseshasbeenlinkedtocancer.Tolimitthechancethatyourmultivitamindoesmoreharmthangood,lookforonederivedfromqualitysourcesandinrelativelysmalldoses.Ofthenutrientsinthelistabove,allbutomega-3scancommonly

befoundinmultivitamins.Butsurelywecangetomega-3sfromwalnutsandflaxseeds,right?Notsofast.Thecatchisthatomega-3scomprisethreetypesoffatty

acid(alpha-linolenicacid,docosahexaenoicacidandeicosapentaenoicacid)andplantfoodstypicallyprovidejustoneofthem.

People(notjustvegans)arecommonlydeficientinallthreetypes,butALAisquiteeasytogetinwalnuts,seeds(hemp,flax,chia),andleafygreens.This,plusthegenerallinkbetweennutsandlongevity,isthereasonthesefoodsareagreatadditiontosmoothies.ButDHAandEPAarehardertofindinplantfoods.Anditturnsout

thatalthoughsomepeople’sbodiesareabletoconvertALAintoDHAandEPAinsufficientamounts,otherscannot.Forthisreason,youshouldaddasmallamountofDHA/EPAsupplementtoyoursmoothieorwatereachmorning.AbloodtestcandeterminewhetheryourbodyiscapableofconvertingenoughALAintoDHAandEPA,butifyou’renotgoingtogettested,it’sprobablyworthtakingasupplementtobesafe.

Chapter2

YOURPLANT-BASEDKITCHEN

Whetheryou’rerunningamarathonorcookingdinner,alltheknowledgeintheworldwon’thelpyouifyoudon’tputitintopractice.Butalltoooften,exoticingredientsandcomplicatedtechniquescreatearoadblockinthekitchen,especiallyforbusyathletes.Webothliketocookforfun,oftenwithourspouses.Butmostnights,afteradayofworkandatleastoneworkout,wearehungryandtired(and,admittedly,sometimeshangry)atdinnertime.Wedon’twanttospendanhourinthekitchenordealwithasinkfullofdirtydishesbeforebed.Andwhenfacedwithachoicebetweenperfectlypan-searedtofuthatrequiresourundividedattentionorbakedtofuthat’snearlyascrispandrequiresfarlesssupervision,we’llchoosethehands-freeoption.(Wethinkyouprobablywould,too.)

Throughoutthebook,wechoseingredientsandmethodsthatstrikeabalancebetweenquickandflavorful.Westreamlinedourchoiceofspices,nixedstepsthatrequireddirtyinganextrapan,andchosecookingmethodsthatrequirelesshands-onwork.Theresult:reallygoodfoodthatworksinreallife.Wedevelopedtheserecipesoutofnecessityandadesiretofeedourselvesnourishing,satisfyingfoodwhilebalancingtrainingwiththerestofourbusylives.Aftermonthsandyearsofhavingtheminregularrotation,wedecidedtowritethisbook.Butbeforeanydishmadethecut,itwastestedonbusynightsbypeoplelikeyou—thosewhoaretryingtogetfoodonthetableinareasonableamountoftime.Ifarecipetooktoolongorseemedtoo

complicated,weeliminatedit.Beforewestartcooking,let’slookathowyoucanstockyour

kitchentomakemealplanningandprepalittleeasier.We’llgiveyouapeekinsideourNoMeatAthletekitchensandshareourmust-havesupplies,time-savingcookingtechniques,andtips.

STOCKINGTHENOMEATATHLETEKITCHEN

Aswedraftedakitchen“must-haves”list,wecouldn’tthinkofasingleiteminourkitchenthatisusedforjustonepurpose,asidefromourcoffee-andtea-makingsupplies.Sure,youcouldbuyanavocadoscoopifyoureallywantone,butyouwon’tfinditonourlistofessentials.HerearetheNoMeatAthleteKitchenmust-haves,manyofwhichyoumayalreadyhaveathome:

GOODKNIVES:Don’tworryaboutbuyingafullset;allyoureallyneedarean8-inch(20cm)chef’sknifeandaparingknife.Theydon’tneedtobefancyorexpensive,justmakesuretheyaresharpandcontinuetostaythatway.Yourchef’sknifewillhandleallyourslicingandchoppingneeds,soyou’lluseitdaily.Itshouldfeelcomfortableinyourhand,withasturdyhandleandathickbolster(themetalthatextendsfromtheblade’sedgetothehandle)thatwillserveasafingerguard.Yourparingknifeshouldbe3or4inches(7.5to10cm)inlength,withabladethatextendsthroughthehandle.(Skiptheceramicversions,whichcanchipandbreak.)You’llusethisfordetailwork,suchastrimmingorpeelingfruitsandvegetables.

Y-PEELER:AY-peelerdoesthesamejobasthetraditionalveggiepeeler,butit’sshapeddifferently.Insteadofthebladebeinganextensionofthehandle,it’sperpendiculartoit,attachedbya“Y”shape.TheY-shapeandsturdyconstructionmakeitmucheasiertouse!Believeus:Itisaworthwhileinvestment,allowingyoutopeelvegetablesinhalfthetime—youcanzipupanddownratherthanhavingtogobacktotheendandstartover.Peeltheusualsuspects

likecarrots,beets,andparsnips,aswellasbutternutsquashandmangos.(Keepthefingersofthehandthat’sholdingthefoodoutofthepathoftheblade—it’ssharp!)TIP:Useyourpeelertomakevegetablenoodleswithouta

spiralizer.Thepeelerwillmakeribbon-shapedpastathatresemblespappardelle.

LARGECUTTINGBOARD:Sure,youcoulduseabunchoflittlebowlstoholdeachingredient,butwemuchpreferusingacuttingboardinstead.Chooseonethat’slargeenoughforyoutochopinthemiddleandfront,thenmoveeachingredienttothebackwhileyoufinishyourprep.Transfertheingredientsstraightfromthecuttingboardtoyourpan.TIP:Youcanuseyourknifetocollectyourchoppedingredients,

butusethetopoftheknife—notthebladeside.Scrapingthebladealongthecuttingboardwillcauseittodull.Evenbetter:Investinabowlscraperwithaflatedge.Youcanuseittocleanoutyourbowlsorfoodprocessorandclearyourcuttingboard.

BLENDER:Wehighlyrecommendpurchasingahigh-speedblender,suchasaBlendtecorVitamix.We’veburnedthroughenoughcheapblendersandsufferedthroughenoughchunkysmoothiesandgrittycashewcreamtomaketheinvestmentinoneofthesehigh-endmodelsworthwhile.LookforsalesatplacessuchasCostcooroptforarefurbishedmodelthatcomeswithawarranty.Itwillpayforitselfwithinayear—oursbothdid.Weusethemdailyforeverythingfromsmoothiestocashewcream.TIP:Iftheblenderyouchooseoffersadditionalparts,optforthe

additionaldrybladecontainer(youcansavebigbygrindingyourownwholegrains,legumes,andnuts)andthesingle-servecontainer(itmakessmoothiesabreeze).

FOODPROCESSOR:Thisisabusycook’sBFF,handsdown.A

heavy-dutymodelwithaweightedbottomandstrongermotor—suchasaCuisinart—canhandleeverythingfromslicingbeetsandshreddingsweetpotatoestocombiningingredientsforveggieburgers.Whileahigh-speedblenderisbetterformakinghummus,nutbutter,andpesto,thefoodprocessorcan’tbebeatwhenitcomestopreppingvegetables.Whenwemakesoups,stews,andslaws,weusetheslicingandshreddingbladesforeverythingfromonionstocabbage.Thoughwecoulddothesetasksbyhand,welovethequick,evenresultsafoodprocessorprovides.Ifyouaren’treadytoinvestinaheavy-dutymodel,evenanentry-levelfoodprocessorwilldo.TIP:Ifarecipehasalengthyingredientlist,suchasvegetable

soup,usethefoodprocessortoprepeachitemintheorderitwillbeused,thentransferittothepotasneeded.Thissavessomuchtime!

GLASSSTORAGECONTAINERS:Ifyou’regoingtopayattentiontowhatyouputinyourbody,it’simportanttoknowthathowyoustoreandreheatyourfoodmatters.Sinceplastic—evenitemstoutedas“BPA-free”—canleachharmful,hormone-mimickingchemicalsintoyourfood,glassisasaferchoice.Glasscontainerscostmoreupfront,buttheylastforyears,cleanupeasily,andcangofromfridgetomicrowave;manyareevenoven-anddishwasher-safe.Pyrexhasanaffordableten-pieceset,andformostpeople,twosetsshouldsuffice.TIP:Hand-washthelidstoprolongtheirlivesandkeepthemfrom

warpingorcrackinginthedishwasher.

CANNINGJARS:Thesejarsmightbethehipandtrendywaytoservedrinksandfoodthesedays,butwelikethembecausetheyarealsopracticalandaffordable.Thehalf-pint(240ml)jarsareusefulforstoringspicesandsauces,whilethequart-size(950ml)onesareidealfortakingsalads,juices,andsmoothiesonthego.Youcanbuythembythedozenatmostlargesupermarketsyear-round.TIP:Youcaneventakecanningjarstothestoretoavoidusing

plasticbagsforbulkitems.Weighthemfirstandwritetheweightonthebottomofthejarinpermanentmarker.

BAKINGSHEETS:Oneofourfavoritetime-savingtricksistousetheovenwheneverpossible,especiallyforcookingvegetables.Bakingandroastingdon’trequireasmuchsupervisionassautéingorsimmeringdo.Forthis,bakingsheetsareincrediblyuseful.You’llonlyneedtwo,sincethat’showmanycanfitinmostovensatanyonetime.Buybakingsheetsthatarerimmed,whichwillhelppreventfoodfromslidingorrollingoff.

SILICONELINERSORMATS:Thesematsareusedtolinebakingsheetsandpreventfoodfromsticking;theyareespeciallyhelpfulforoil-freebakingandroasting.Afterexperimentingwithquiteafewtypesofsiliconepanlinersovertheyears,wehavedeterminedthattheoriginalSilpatbrandfromFranceisbyfarthebest.Thesematsarealsothemostexpensive,buttheyholdupwellandwasheasily.You’llonlyneedtwo,andthey’lllastforthousandsofuses.TIP:Tomakecleanupfrombakingorroastingeveneasier,use

parchmentratherthanareusableliner.Weprefertheunbleachedvariety.Toreducewaste,saveparchmentforbusynightswhenyouneedtostreamlineyourcleanuporforitemssuchasveggieburgers,whereyouwillreusetheparchmentforstoring.(Cutitandplaceapiecebetweeneachburger.)

MEASURINGCUPSANDSPOONS:Toensureyougetthedesiredresultsfromanyrecipe,you’llneedtousemeasuringcupsandspoons.Choosedurablestainlesssteelvarietieswithclearlymarkedmeasurementsthatwon’truborwashoff.You’llalsowantameasuringcupespeciallydesignedforliquids.

BAKINGDISHESINVARIOUSSIZES:Werelyheavilyontheovenforone-dishdinners.Choosesmall1.5-quart(1.5L)casserole

disheswithalidforvegetablesandwholegrains;the3-quart(3L)versionsaregreatforcasserolesandfullmeals.A9by13-inch(23by33cm)bakingdishisalsousefulforlasagnaandlayereddishes.Wepreferceramicorenameledcastirontoglass,butthechoiceisyours.TIP:Nolid?Insteadofusingaluminumfoiltocovera9by13-inch

(23by33cm)bakingdish,invertabakingsheetanduseittocoverthetop.Itfitswellandiseasiertoremoveifyouneedtochecktheprogressofadish.

SKILLETS:Ideally,youshouldhavealargecast-ironskilletandanonstickceramicone,butifyourcast-ironskilletiswellseasonedandproperlymaintained,that’sallyouneed.Fromsautéingvegetablestomakingpancakes,anonstickpanisincrediblyuseful,especiallyifyoueatandcookoil-free.

DUTCHOVENORHEAVY-BOTTOMEDPOTWITHANOVENPROOFLID:Itcandoubleasastockpotandisgreatforsoups,stews,andsauces.Welovetheenameledcast-ironones,butanyheavypotwithalidwilldo.Chooseonethat’satleast5quarts(5L).

MESHSTRAINER:Asturdymetalmeshstrainerisfarmoreversatilethanaplasticone.Alltheconcernsaboutplasticleachingchemicalsintofoodmakeusfeelalittlenervoustodrainhotliquidthroughplastic.Useittodrainandrinsebeans,washproduce,strainstocks,drainpasta,andthawvegetables.

SALADSPINNER:Agoodsaladspinnermeansthedifferencebetweenaperfectlydressedsaladandasoggyone.Itcanalsobeusedtodryfreshherbs,whichwillsticktoyourknifeandspoilfasterifthey’rewaterlogged.Ifyouareeatinggreensdaily,thisalmostsingle-purposetoolisabsolutelyworthit.

COOKINGTECHNIQUESTOMAKEYOURLIFEEASIER

Whatstandsbetweenalotofpeopleandahealthy,home-cookedmealisactuallyknowinghowtocook.Whilewecan’thelpyoubecomeaMichelinchef,wecanhelpyougetcomfortableinthekitchen.You’lllovethefeelingofself-sufficiencythatcomeswithpreparingyourownmeals.Here’saquickprimeronsomeofthemostcommontechniques

we’lluse.Don’tworryifyoudon’tknowbraisefrombroil(ordon’tcaretolearn);weofferstep-by-stepdirectionsineveryrecipe.

BRAISE:Slow-cookingfood—suchasvegetables,beans,tofu,ortempeh—inasmallamountofliquid(usuallywaterorbroth).Youcanaddaromaticssuchascarrots,onions,orgarlic,aswellasabitofacidsuchaswine,vinegar,orcitrusjuice,tokeepthevegetablesfromturningtomushandaddextraflavor.Braisingcanbedoneonthestovetoporintheoven,andithelpsdishesdevelopmoreflavorwithoutoil.Thistechniqueisbestusedforbeansandhardvegetables,thoughdelicatevegetablesandfreshherbscanbeaddedattheend.

BROIL:Cookingfoodunderdirectheattobrownit.Broilingessentiallyproducesthesameresultsasgrilling,thoughtheheatsourceisontopinsteadofbelow.Thistechniqueworkswellforfoodsthatcookquickly,suchastofu,bellpeppers,andeggplant.

ROAST(ANDBAKE):Roastingandbakingareessentiallythesametechnique;theonlyrealdifferenceisoventemperature.Bakingisgentlerwithloweroventemperatures—350to400°F(180to200°C)—andresultsinlittletonobrowning.Whenbaking,dishescanbecoveredoruncovered.Roastingtypicallyrequiresatemperatureofatleast400°F(200°C);theincreasedheatconcentratesflavorandpromotesbrowning.Withroasting,dishesarenotcovered.

SAUTÉ:Meaning“tojump”inFrench,sautéinginvolvescooking

foodinasmallamountofhotoil.Itcreatesabrownedexteriorbydrawingoutaplant-basedfood’snaturalsugars.Thisbrowningprocessnotonlyaddscolor;itconcentratesflavoraswell.Chooseaskilletthat’slargeenoughtoholdyourfoodinasinglelayer;piledup,itwillsteamratherthansauté.Heatshouldbeatleastmedium.Stiroftentoavoidburning.WhileJuliaChildmayhavedisagreed,youcansautéwithoutoil.

Water,broth,oranotherflavorfulliquidcanbeusedtocreateasimilareffect,called“dryorwatersautéing.”Whileforgoingoilwillcreatemoreofasteamingeffect,thehealthbenefitsoutweighanyslightcompromiseincolorortexture.

ANOTEONPREPPINGVEGETABLES

Howyoucutvegetablesmatters.Itwillaffectcookingtimesandtheflavorandtextureoffinaldish.Ifyouaren’tcomfortableusingaknife,considertakingaclassatalocalcookingstoreorwatchafewvideosonYouTube.Youcansometimesuseafoodprocessorifyoureallydon’tfeelcomfortablewithaknife,butit’sworththesmalltimeinvestmenttolearnafewbasicknifeskills.Ifyouhaveafoodprocessor,learnhowtouseittouniformlyshredandslicewithease.Toensurefoodscookattheproperrate,weprovidespecific

instructionsineachrecipe.Weuseafewdifferenttermstodescribehowtocutvegetablesandotheringredients.Here’swhatwemean(thesearenotprochefdefinitions,justquickexplanationsforbusyhomecooks):

SIMMERVERSUSBOIL?Boilingandsimmeringareoftenusedinterchangeably,butwhile

theybothinvolvehotwater,theyaretwodifferentcookingtechniqueswithdifferentpurposes.Boilingisusedforpasta,

vegetables,andotherfoodsthatyouwanttocookatahightemperatureandwithconstantmotion.Thebubbleswillbebigandrapid,andyourburnerwillbeturnedtohighormedium-

high,dependingonyourstoveandtheamountofwaterandfoodyou’recooking.

Simmeringislessintense,andit’susedtocookfoodssuchasrootveggiesorsaucesmoregently.Thebubblesarebarelyvisibleandcometothesurfaceoneatatimeeverysecondortwo.Yourheatwillbelower,aroundmedium-low,andliquidis

keptjustbelowtheboilingpoint.

CHOPPED:Cutintolargerpieces,aboutthesizeofadie.

DICED:Cutintosmallerpieces,aboutthesizeofapencileraser.

MINCED:Forgarlic,shallots,ginger,andanythingelsethatyouwantevenlydispersedthroughoutadish.Useyourchef’sknifetochop,chop,chopuntiltherearenodiscernablepieces,oruseaminifoodprocessor(orMagicBullet–styleblender).

SLICED:Cutonlyinonedirection.We’llusuallyofferfurtherinstruction,likeslicingsweetpotatoesintoroundsoronionsintohalf-moons.TIP:Ifyoustruggletokeepyourvegetablesfromrollingallover

thecuttingboardwhileyoutrytocutthem,you’renotalone.First,startwithasharpknife,whichnotonlyissaferthanadullonebutwillrequirelesspressuretosliceanddice.Then,useyourfirstcuttocreateaflatsurfaceforstability.So,forasweetpotato,sliceoffathinpiecelengthwise.Placethatflatsidedownonthecuttingboardandproceedwithyourpreparation.Thisworkswellforunrulyroundingredientslikecarrots,potatoes,andbeets.

TIPSFORFOODSTORAGEThere’sreallynosenseinpreparingfoodaheadoftimeorsavingleftoversifyoudon’tstoreitproperly;otherwise,itmayspoilbeforeyoucaneatit.Tohelpyoumakethemostofyourtimeinthekitchen—andgiveyoumoretospendelsewhere—herearesomequickandeasytipsforkeepingfoodfresh.

•Takeinventoryofyourfridgeeveryweekbeforegoingtothegrocerystore.Thiswillalsohelpyousavemoneybycuttingdownonduplicatepurchases.You’llinevitablyfindaroguebeetlingeringinthecrisperthatcanbeusedintomorrow’slunchsalad,ahalf-fullbottleofSrirachasaucefortonight’scurry,oronelastservingofWednesday’slasagna.

•Labelanddateeverything.Leftovershaveanuncannyabilitytogoincognitointhefridge,andthefreezerisablackholeforunidentifiedfood.Blackbeancasserolelookslikeblueberryoatmealthroughblurrymorningeyes.(Truestory.)Usemaskingtapeandamarkertowritethedateandnameofthedishoneachcontainer,alongwithanypertinentreheatinginfo.Ifbatchcookingaheadoftime,it’salsousefultonotequantities,suchas“1cupcookedquinoa,”rightonthecontainer.

•Keepitorganized.Insteadofwastingtimesearchingforlidstomatchcontainers,storeallthelidsinabin.Everyfewmonths,sortthroughyourcollectiontomakesureeachcontainerhasalid.Extralidscanberecycledorreplaced,whileextracontainerscanberepurposed.

THENOMEATATHLETEKITCHENPANTRYLIST

You’llnoticethatourpantrylistisfairlysimple.That’sbecause,withoutprocessedfoods,you’llskipmostaislesandbuyreal,whole

foodratherthanlab-createdconcoctionswithlongingredientlists.Here’sarundownofwhatfillsourshoppingcartseachweek(itvariesbyseason,ofcourse).

FRUIT:apples,oranges,bananas,pineapples,mangos,mixedfrozenberries(forsmoothies),lemons,limes

VEGETABLES:romaineorgreenleaflettuce,spinach,bittergreenslikedandelionorradicchio,broccoli,kale,collards,chard,celery,cucumbers,bellpeppers,jalapeños,onions,carrots,tomatoes,avocados

FRESHHERBSANDAROMATICS:ginger,turmeric,garlic,basil,parsley,cilantro,scallions,redandyellowonions,shallots

STARCHYVEGETABLES:potatoes,sweetpotatoes,beets,rutabagas

LEGUMES:lentils,chickpeas,beans(dryorcanned)

NONWHEATGRAINS:brownrice,quinoa(yeah,weknow,it’snottechnicallyagrain),speltorsproutedgrainpasta,old-fashionedrolledoats

WHOLEWHEATPRODUCTS(LIMITED):wholewheatorsproutedgrainbread,wholewheatpasta,pitas,bagels,wraps;wholewheatflour

RAWNUTSANDSEEDS:almonds,cashews,walnuts,flaxseeds,chiaseeds,Brazilnuts,pumpkinseeds(pepitas)

SPREADS,DIPS,ANDPASTES:hummus,nutbutters,tahini(sesameseedpaste),babaganoush,salsa,coconutbutter(Wesometimesmaketheseathome,too.)

OILS(OPTIONAL,OFCOURSE):oliveoil,grapeseedoil,toastedsesameoil,unrefinedcoconutoil

VINEGARS:applecidervinegar,balsamicvinegar,ricevinegar

PROTEINPOWDER(OPTIONAL):hemp(foundinhealthstoreoronline)

SOYPRODUCTS:tofu,tempeh,soysauce(reduced-sodiumtamari),orBraggLiquidAminos

OTHERSNACKS(LIMITED):bakedtortillachips,popcorn

MISCELLANEOUS:almondmilk,coconutmilk,agavenectar(asworkoutfuel,notanall-purposesweetener),maplesyrup,rawsugar,coffee,greentea,herbaltea(ginger,peppermint,tulsi,chamomile,etc.)

Oil-Free

CookingTipsSomeingredientsinarecipecanbeeliminatedwithoutmuchimpactonthetextureandflavorofthefinalproduct.Thisisnottrueofoil.Omittingoilwillmeanlesscolorforsautéedveggiesandmorestickingtothepan,especiallyasyoulearntoadjustyourcooking.Thatsaid,cookingwithoutoilisreallyworthwhilefromawholefood–dietperspective,evenifit’sjustpartofthetime.Thetipsthatfollowareasneakpeekintoouroil-freecookingmethods;we’veintegratedthesetricksintotherecipesinthisbooktopreserveflavorwhileimprovingnutrition.

Note:Ageneralruleistouse¼to½cup(60to120ml)brothinplaceofoilfor“sautéing”foods.Iftheliquidevaporates,feelfreetoaddmore,orusesomewater.Inbakedrecipes,wespecifytheamounttoswap.

Brownfirst,addliquidsecond.Onedownsideofreplacingoilwithbrothorwateristhat,insteadofsautéing,yougetmoreofasteamingeffectandlosethecolorandflavorofatruesauté.Tobrownfoodwithoutusingoil,addyouringredientstoahotpanandletthemsitforaminute(don’tmovethem!)beforeaddingtheliquidtopreventburning.(Toreducethesteamingeffect,don’tcrowdthepan.Givefoodplentyofspaceinasinglelayer.)

Bechoosyaboutyoursaltandsugar.Thisdoesn’tmeanloaduponthem.Instead,ifyouchoosesweetandsaltyingredientswithdepthandsubstanceoverplainsugarorsalt,youcanreplacemuchoftheflavorthatoilcontributes.Forsauces,choosedates,maplesyrup,ordarkbrownsugarinsteadofplainsugartoaddacaramelizedflavor.Pickolives,miso,orcapersforsaltyrichness.Theseadditionallayerswilladdcomplexityandampleflavortoyourfinaldish.

Justaddbooze.Typically,weusebrothinplaceofoilwhensautéingfood.Butinsteadofusingafinalsplashofbrothtoreleasefoodfromthepanandtoscrapeupthetastybitsleftbehind,considerusinganalcoholicbeverageinstead.Thealcoholwillcookoffalmostentirely,andyou’llbeleftwithtonsofflavor.Whiteorredwineisagoodchoice,butyoucanalsousesherry,rum(excellentinblackbeandishesorthosewithCaribbeanorLatinflavors),orbourbon(fortempehormushrooms).Justkeepinmindthatifyouwouldn’tdrinkit,youshouldn’tcookwithit!Temptedasyoumightbetotrybeer,it’snotworthit!The

hopswillconcentrateandmakethedishbitter.Ifyou’readroitatpairingbeerandfood,youcantryit,butwe’venothadgreatluckinmostcases.

Learntodeglaze.Thetechniquewejustexplainedintheboozetipofusingliquidtoloosenanybrownedbitsleftinthepaniscalleddeglazing.Beyondboozyliquids,considerjuices(pomegranate,orange,lime,orlemon),vinegar(balsamic,applecider,orrice),orcookingliquidfromanotherdish.(Pastacookingwaterwillalsoaddstarchtothickenwhatever’sinthebottomofthepan.)

Leanonumami.Fathelpsdevelopflavorinfoods,butit’snottheonlypathtoflavortown.(Sorry,didthatjustsoundlikesomethingGuyFieriwouldsay?)Umami,whichmeans“pleasantsavorytaste”inJapanese,isfoundinfoodsrichinglutamates—compoundsthatcontributeafull,robustflavortofood.Meatisrichinit,butinourplant-basedfoodpyramid,thereareplentyofotherumami-richoptions:fermentedfoods,mushrooms,seaveggies,sun-driedtomatoes,tomatopaste,miso,soysauce,etc.Weuseplentyofthesefoodsinourdishes.

Don’tskimponherbsandspices.Herbsandspicesarebothnutritionalpowerhousesandflavorboosters,yetmostpeopletendtoskimponthemindishes.Theyhaveashortshelflife(pitchdriedherbsaftersixmonthstoayear),soyougottausethemorlosethem.Getcreativeandgowildwithherbsandspices.It’sagreatwaytogetmorecomfortableinthekitchen.

Bendtherules.Oil-freedoesn’thavetomeanfat-free.Forexample,whencookingoil-free,weditchcoconutoilandusecoconutmilk(youcanalsousecoconutbutterormanna).Wenixsesameoilbutusetahini(sesamepaste).Oliveoilisoffthelist,butolivesareA-OK.Nuts,avocados,andseedsaredeliciousand

packedwithhealthyfats,andwethinkthey’reevenmoreflavorfulthanoils.

Doubleuponyoursiliconelinersandbakingsheets.Bakingorroastingvegetablesandtofuortempehwithoutoilcanyieldslightlydrierresults,sincethefatinoilcreatesabarrierthatlocksinmoisture.Puttingpressureonfoodcanhelpitretainmoisturewithoutusingoil:Whenroastingtempeh,tofu,oranyvegetablethatcanlieflatonabakingsheet,placeonesiliconelinerunderneaththefoodandoneoverit(oryoucanusetwosheetsofparchment).Then,placeasecondbakingsheetrightontop.Thiscreatesgentlepressuresimilartoacountertopgrillorpaninipress(butyou’renotgoingtogetthosegrilllines)andhelpstolockinmoisture.It’slikealid,butrestslightlyonthefoodandheatsitfrombothsides.

TIME-SAVINGTIP:Youcangetjustaboutanythingdeliveredthesedays.Thereareevenveganmeal-kitdeliveryservices!SavetimeandmoneyondrygoodsbyusinganonlinewarehouseclublikeThriveMarket,oruseAmazonPrimeorVitacost.Youcaneven“subscribeandsave”onthingsyoubuyregularly.Forfreshfruitsandvegetables,lookforaCSAorproducehomedeliveryoptioninyourarea.TheseareusuallyfairlyaffordableandareagreatwaytogetlocalproducewithoutspendingyourSaturdaymorningsatthefarmersmarket(usuallywhenmanyofusdolongrunsorrides).

THELOWDOWNONINGREDIENTSBOTHCOMMONANDNOT

Here’saprimeronsomeofthemostfrequentlyusedingredientsyou’llseethroughoutthebook,includingpreferredbrands,sourcing,andotherpertinentinfo.

ALMONDMILK:Unlessnoted,assumealmondmilkis

unsweetenedandunflavored.Welikethe365brandorganicunsweetenedalmondmilk,whichcontainsnocarrageenanandhasashortingredientlist.

APPLECIDERVINEGAR:Togetthemaximumnutritionalbenefitsofapplecidervinegar,it’sbesttouseraw,unfiltered,andorganic.Thejury’sstilloutonwhetherapplecidervinegardeserves“superfood”status,butit’srichinpotassiumandenzymes,promotesdigestion,anditsantiglycemicpropertieshavebeenwellresearched.

ARROWROOT:Weusearrowrootpowdertothickenrecipesandabsorbmoistureinbreadings.Itissimilartocornstarchyetsuperior.Wepreferarrowroot’sneutralflavorandmoreresilientnature.Arrowrootisn’tstarchywhenundercooked,willstillbeeffectivewhencookedforalongtime,andcanbeusedwithacidicliquids(unlikecornstarch).

BROTHORSTOCK:Foroil-freeoptions,wejustsay“broth.”Choosehomemadeorstore-bought,but(wehope!)theveggiepartisimplied.There’snorealdifferencebetweenvegetablebrothandvegetablestock.

CASHEWS:Unlessspecified,useraw,unsaltedcashews.Aquicksoakinwarmorhotwaterforabout10minutesisalltheyneedtowhipupnicelyinahigh-speedblender.Besuretodrainthemwelltopreserveallthatcreaminess.

COCONUTMILK:Youcanusuallyuselightcoconutmilkinrecipes.However,whenwedocallforfull-fatcoconutmilk,it’sbecausetheextrafatiscrucialtotheoutcome,sodonotsubstituteit.Thoughyoucannowfindcoconutmilkintherefrigeratedplant-

basedmilkcooler,whatyouwantisthestuffincans.Mostoftherefrigeratedversionsaredilutedwithwater(andfilledwithstabilizersandwhiteners).They’llbefineinacupofcoffeeorabowlofgranola,

buttheywon’tgivethecoconutflavorandrichnessyouwantinarecipe.TheClassicUnsweetenedNativeForestbrand(availableatWhole

FoodsorhealthfoodstoresandinbulkviaAmazon)doesn’tusewhiteners,isorganic,andcomesinBPA-freecans.Foroil-freerecipes,it’sdelightfullyrichandcanbesubstitutedforoil.Whenrecipescallforcoconutmilksolidsonly,youcanreservethe

liquidforsmoothies.Thekindwiththethick,whitecreamontopiswhatyouwantinourVegan-EdgeWaffles.

COCONUTOIL:Coconutoilisincrediblyversatileinplant-basedcooking,butweuseitsparingly.Werecommendunrefinedorvirgincoconutoil.(Refinedcoconutoilisbestusedforfrying,whichisnotacookingtechniqueweuseinthisbook!)Coconutoilissolidatroomtemperatureandmeltsat76°F(24°C).Inwinter,youmayhavetochiseloffachunkforyourrecipes;insummer,it’llpourwithease.Unlessnotedinbakedgoods,youcanusemeltedorsolidcoconutoil.

FLOUR:Therecipesinthisbookalwaysusewholewheatflour.Youwantthefiberand,especially,theproteinandnutrientsfromthewholegrain.Ittendstobecoarserthanall-purposeflour,soforbakedgoods,weoftenusewholewheatpastryflour,whichisfinelygroundbutnutritionallythesameasregularwholewheatflour.

HERBSANDSPICES:Freshisimplied,unlessnoted.(Spoileralert:Youalwayswantfreshherbstogarnishadish.Otherwise,youcanusuallyswaptheminrecipes.)Ifyou’reusingdriedinplaceoffresh,useonethirdoftheamount.Freshherbstypicallyshouldbeaddedattheendofcooking,whiledriedcanbeaddedatthebeginning.Alwayscrushorrubdriedherbsbeforeaddingthemtoreleasetheirfragranceandflavor.Driedherbslosetheirpotencyquickly,sobuyonlywhatyoucanusewithinafewmonths.

KALE:It’syourchoiceonvarieties.Youcanusecurlyorflat-leafedkale.Weliketosavestemsforsmoothies.

MATCHA:Matchaisdried,finelygroundgreentealeavesthatarespecificallycultivatedtobegroundupandconsumed(versussteepedandstrained).Therearetwogrades:ceremonialandculinary.Forallrecipes,thelatterisfine(andismuchcheaper).Addittosmoothies,oatmeal,andbakedgoodsforadoseofantioxidants(includingheart-supportingpolyphenols).

MISOPASTE:Misoisfermentedsoybeanpaste.It’spackedwithprobioticsandcontributesasalty,savorynotetodishes.You’llfinditintherefrigeratedsectionofyoursupermarket(oftenwiththetofuandveganmeatsubstitutes)dividedbycolor.Redmiso(akamiso)isagedlongerandhasabolder,richerflavor.

It’sgreatforaddingmeaty,robustflavortosoupsandmanyotherdishes.Whitemiso(shiromiso)ismildandsweet,anditcanbemadewithchickpeas,too.WeusetheMisoMasterbrand,whichishandcraftedjustoutsideAshevilleusingtraditionalJapanesemethods.Worthnoting:

•Weadviseagainstusingonewhentheotheriscalledfor(think:sweetversusdeep,richflavors);theresultswillnotbecomparable.Thoughmisoispricey,itlastsforuptoayearinthefridge,soit’snotsomethingyou’llhavetothrowawayinaweekifyouonlyneedaspoonful.

•Neverboilmiso.Itwillkillthebeneficialbacteria.Whiskitinattheendofcookingafteryourfoodhasstoppingboiling.

•Avoidvarietieswiththeword“dashi”or“bonito”onthepackage;thismeansitcontainsfish.

NUTRITIONALYEAST:Theseyellowflakesarecommonlyusedtoboostumamiand“cheesy”flavorinplant-basedrecipes.Aformofinertyeast,nutritionalyeastcontains8gramsofproteinand4gramsoffiberper1½tablespoonserving.ChoosevarietiesthatarefortifiedwithBvitamins,suchasRedStarorBragg.Finditinthebulksectionofyoursupermarketorinshaker-topcontainersintheherbsandspicesaisle.

SALTANDPEPPER:Unlessnoted,usesaltandpeppertotasteinmostdishes,usuallywaitinguntiltheendtoaddsalttoadishsoastolimititsuse.WeprimarilyusefreshlygroundblackpepperandfineCelticseasalt.For“finishing”adish,youcanchooseahigh-qualitycoarseorflakysalt,suchasMaldon.

SEAVEGETABLES:Thesearevaluablesourcesofnutrition(especiallyminerals),sowedon’twanttocallthem“weeds”!Somepeopledon’tcareforthefishytasteofmanyseaveggies,sowe’vemadethemoptionalinmostcases.

Agar:WeuseagarasathickeningagentinourNo-BakeMochaCheesecake.Madefromalgae,theseclearflakes(italsocomesinblockform)aretraditionallyusedtothickenJapanesejellydesserts.YoucanfinditintheAsianaisleofmostsupermarkets,andatJapanesegrocersitmaybecalledkanten.Getcreativewithyouragar,butdon’tuseitwithcitrus,astheacidwillpreventitfromsettingproperly.

Dulse:Dulseisareddishbrownseavegetablethat’sgrowninthenorthernAtlanticandPacific.Whenlightlypanfried(withorwithoutoil),ittakesonthetextureofbacon,with(arguably)asimilartaste.YoucanuseitcrumbledonourLifesavingBowl,atopstir-fries,orinsandwiches.Itprovidesiron,calcium,magnesiumandpotassium,amongothervitaminsandminerals.

Kombu:Weliketoadda1-inch(2.5cm)squareofthisseaveggietoourbeansastheycooktoadddepthofflavorandincreasedigestibility.Kombuishighiniodineandcontainsironandcalcium.

Nori:Ifyou’veeatensushi,you’vehadnori,akalaver.It’sthewrapperusedinmostrolls.Noricontainsplentyofminerals,andthetoastedsheetsaddcrunchwhencrumbledoverriceorsteamedveggies.Thesinglepacksofnorimakeafunsnack,too.Notethatpretoastedvarietiesareoftencoatedinsesameorvegetableoil,soavoidthoseifyou’reoil-free.

Wakame:Thisistheseavegetableyoutypicallyseefloatinginyourmisosoup.Itdoeshaveaslightlyfishytaste,soifthat’saturnoff,feelfreetoomitit.It’sagoodsourceofmagnesiumandaddsquiteabitofflavoraswellasachewytexture.

SOY:Tosoyornottosoy?Thisisahottopicintheplant-basedworld.We’refinewithitinwholefood(edamame)orfermented(tempeh,miso)form.It’subiquitousinveganfood,sowegetplentyofit.Butweaimtoeatadiversediet,sowhilewelikesoy,weoftenuseotherbeansorchoosenutmilkoversoymilktoensureplentyofvariety.

SOYSAUCE:Wesometimesusethisgeneraltermtocovermanybases.WeusuallychooseeitherBraggLiquidAminosororganicreduced-sodiumtamari,whichisalsogluten-free.Youcansubincoconutaminos,regularsoysauce,oranothersaltycondiment.Werecommendreduced-sodium,regardlessofyourchoice.

SWEETENERS:Usethesesparinglyandtrytokeepthemasnaturalandunrefinedaspossible.Whenwesay“sugar,”wemeansomekindofless-refinedgranulatedsugar:demerara,Sucanat,turbinado,orevaporatedcanejuice(soontobecalledjust“sugar”).Whenwesay

“sweetener,”youcanexpandthattoincludemaplesyrup,agave,brownricesyrup,oranythingelse.Wenotewhenaspecificsweetenerisneeded.Ourrecipesaregenerallynotverysweet,andyou’llprobablyfind

thatthelongeryoueatawholefood,plant-baseddiet,thelessyou’llcravesweets.Feelfreetoadjustthesweetnesstoyourtaste,butkeepinmindthatsugar,nomatterhowunrefined,isstillsugar,andwhenit’snotpartofwholefruitorusedtofuelaworkout,it’snotahealthfood.Wenoteanytimeaprecisemeasurementcannotbeadjusted.

TEMPEH:Tempehisafermented,minimallyprocessedlegumeproductthatyoucanfindinmostgrocerystoresthesedays.Thoughit’susuallymadefromsoy,itcanalsobemadefromanycombinationoflegumesandgrains.Thebeneficialbacteriaintempehbreakdownthelegumessotheyaremoreeasilydigested.We’reluckytohaveSmilingHaraTempehhereinAsheville,sothat’swhatweuse.Theirtempeh(includingsome100percentsoy-freevarietiesmadefromblackbeansorotherlegumes)isavailableacrosstheSoutheastandonline.Ifyoucan’tfindSmilingHaraoroneoftheotherartisantempehsacrosstheUnitedStates,chooseorganictempehtoensurethatthesoybeansarenon-GMO.

ONCREATIVITYHowtoSuccessfullyHackaRecipe(IfThat’sYour

Thing)Ifyou’rethekindofpersonwholikestobuycookbooksbutnotfollowtherecipestoaT,weunderstand.Weencourageyoutogetcreativewiththeserecipesandtrulymakethemyourown.Ourtestersdid,usuallywithgreatsuccess.

ButthereareafewthingsyoushouldkeepinmindbeforeyoustartplayingIronChefwiththese(orany)recipes.Wesharethesetipsnotbecauseit’sourwayorthehighway,butbecauseweknowthatfoodmatters.Wedon’twantyoutowastetime,money,andenergyonadoctoredrecipeonlytohaveitbeaflop!

Takeinventory.Theshortertheingredientlist,themorecrucialtheindividualcomponentsare.Forexample,takeourTahiniGreenBeansandBreakfastHummus,whichbothcontaintahini.Inthehummus,it’soneofoveradozeningredients.Thereareonlyfivemainingredientsinthegreenbeans,andtahiniisoneofthem(andintherecipetitle!).Omittingitorchangingthetahiniinthegreenbeansdishwillhavemoreofanimpact.Unlessyoufeelprettyconfidentinyourcooking,don’tmesswithaningredientwhenit’llhaveamajorimpact.(Ordo,butbereadyfortheoutcome.)

Dosweatthesmallstuff.Oftentimes,it’sthepinches,teaspoons,anddashesofingredientsthatmattermostinrecipes:thesalttobringoutthesweetnessincookies,theacidtoprovidecontrasttoasauce,orthetamaritoaddumamitoastir-fry.Ifyou’regoingtoswaponeoftheseasonings,itmayimpactthefinalresult.Thoughcounterintuitive,it’susuallylessriskytoswapoutmajoringredients(seethenexttipformoreonthat)thanitistomesswiththesmallstuff.

Applestoapples—andapplestopears.Youhavecarteblanchetousepintobeansinsteadofblackbeans,broccoliinsteadofcauliflower,orhempmilkinsteadofalmondmilk—andanyotherswapofingredientsthatseemssimilar.Wheningredientsaresoalike,there’slittleriskofspoilingtherecipe.

Walkbeforeyourun.Ifyou’renewtocooking,it’sbesttostickwiththerecipesasthey’rewritten.Onceyou’refairly

comfortableinthekitchen,however,feelfreetostartimprovising—making“mistakes”ishowyougetbetter!

Startwiththeblueprints.Throughoutthebook,wehavelabeledseveralrecipes“Blueprints.”Thesesimplemealsprovidethefoundationforafoolproofdishthatyoucanriffuponasdesired.Ifyou’renewto“cookingoutsidethelines,”theseareagreatplacetostart,aswe’vedesignedthemtobeincrediblyforgiving.

KEYTOICONSANDABBREVIATIONS

FF:Fastfood.Ondaysyouneedtoeat,like,now,lookforthisicon,whichwillmarkanyrecipethat’sreadystarttofinishin30minutesorless.Wealsousethisiconfortipstogetfoodonthetablefaster.

SF:Slowfood.Wegiveyoutheheads-upifsomethingrequiresanhourormoreofrestandpreptime,suchastheNo-BakeMochaCheesecakeorSlow-CookerBrownRicePorridge.

SC:Slowcooker.Welovetheslowcooker,butweknowyouneedaheads-upifsomething’sgonnatakealldaytocook.You’llseethisinourBetterthanBoneBrothandSlow-CookerRefriedBeans,forexample.

CL:Carboloading.Forthosedayswhenyouneedtotopoffyourglycogenstores,we’venotedtherecipesthataregoodfor“carboloading.”

GF/GFO:Gluten-free/gluten-freeoption.Wehighlightthe

recipesthatarenaturallygluten-freeorcaneasilybecomegluten-free.Ofcourse,ifyouhaveaglutenintoleranceorceliacdisease,pleasereadalllabelscarefullytoavoidriskofcross-contamination.Wealsooffertipstocuttheglutenwhenpossible.

OF/OFO:Oil-free/oil-freeoption.SeeOilFreeCookingTipsformoreonoil-freecooking.

XS:Soy-free.Becausemanypeopleprefertoavoidsoy,wecalloutrecipesthataresoy-free.Forrecipesthatcallfor“reduced-sodiumtamari”simplyswapincoconutaminosoranothersoy-freesaltycondiment.

Toremovethebittertastetempehoftenhas,cubeitorpiercetheblockalloverwithaforkandthensteamitfor10minutesover1inch(2.5cm)ofwaterbeforeusingitinarecipe.

TOFU:Unlessnoted,wesuggestusingorganic,extra-firmtofu.Chooseasproutedvarietyifavailable.IntheeasternUnitedStates,TwinOaksisagoodchoice.It’smadeinVirginiabyasmallco-op.Theirherbedtofuisdeliciousenoughtosliceraw,sprinklewithsaltandpepper,andeatonasandwich.

TOMATOES:LookforjarsorbrandsthatdonotuseBPAintheircanlining,suchasMuirGlen.Choosing“nosaltadded”varietiesallowsyoutocontrolthesodiumcontentyourself,butbecausethey’renotalwayseasytofind,ourrecipesassumeyou’reusingregular,saltedcannedtomatoes.Inseason,feelfreetousefreshtomatoes.(Avoidpureeingwholefreshtomatoes,astheseedsaddbitterness.Crushorchoptheminstead.)

UMEBOSHIPASTE:Anumami-richpastemadefrompickled,

saltedsourplums.Thecolorcomesfromredshisoleaves.Umeplumsaregoodfordigestion,andtheJapaneseusethemtohelpnausea(andhangovers).Theyarealsothoughttopromotestaminaandwereapartofthesamurais’fieldrations!Thesalty-sourtastehelpscombatdrymouthonlongruns.YoucanfindthemintheAsianaisleofmostgrocerystores.

WHITEBEANS:Youcanusecannellini(whitekidney)ornavybeanswhenwedon’tspecifythetypeofwhitebeaninarecipe.

SOMEFINALNOTES

ChoosingOrganic.Ofcourseit’sagoodideatoeatorganicandlocalwheneverpossible,butweunderstandit’sapersonalchoicebasedongeography,budget,andotherresources.Assuch,weencourageyoutoprioritizebuyingorganicproducethatisontheEnvironmentalWorkingGroup’s“DirtyDozen”list(availableatewg.org/foodnews/dirty_dozen_list.phporviatheir“DirtyDozen”app).It’sAllVegan!Thisisa100percentplant-basedcookbook,sowe

omittheword“vegan”whereitwouldbesuperfluous.Soforexample,wesay“chocolatechips,”not“veganchocolatechips,”eventhoughwemeanthelatter.TimingIsRelative.Cookingislikerunning;everyonewillhavea

pacethatfeelscomfortabletothem.Wedidourbesttoaccountforthisinourpreptimes,butyoumayfindthatyourowntimingisabitfasterorslower.

SERVINGSANDNUTRITIONINFOWehaveincludedservinginfoforeachrecipeasawhole,asweknowthateveryreaderwilldividethedishdifferentlyandinvaryingportionsizes.AnIronmanintrainingmaytakedownawholepanofBakedDeep-DishApplePancakeatbreakfastthedayafteranevent,whileapoweryogimaybesatisfiedwithjustaslice.

Weoptedagainstincludingnutritioninfoforeveryrecipe,asthesewhole-food,plant-basedrecipesareinherentlyhealthyandappropriateevenforthoseonareduced-caloriediet.However,ifyoudocountcaloriesortrackyourmacros,youcanfindthenutritionfactsforeveryrecipeinthisbookatnomeatathlete.com/nutrition-info.WedidincludethenutritioninfoforChapter7,asfuelingisatime

whenathletespaycloseattentiontocalorieandmacronutrientcomposition.Todeterminenutritionfactsforthoserecipes,weusedtherecipefeatureattheMyFitnessPalwebsite,double-checkingeachingredientandquantity.Nutritioninfowascalculatedusingthebasicrecipe(notanyvariationsoroptionalingredients)andismeanttoprovidegeneralguidance.Weincludeseparatefatandcalorieinfoforoil-freeversionsinrelevantrecipes.Wehaveomittedcholesterolfromthenutritioninfo,becauseeveryrecipeischolesterol-free:Cholesterolisonlypresentinanimalproducts!

OIL-FREECOOKINGOPTIONS

Aswebotheatdifferentlywhenitcomestooil,weputalotofthoughtintowhetherornottoincludeitintherecipesinthisbook.Andwedecided...nottodecide.Wedidboth!AswementionedinChapter1,everyrecipeinthisbook,ifnotoil-freeasis,includesanoil-freecookingoption.Tomaketheoil-freeversionofanydishthatincludesoil,notethe

“OF”substitutionnexttooilintheingredientlistofthatrecipe.Insomecasesitwillsimplysay“OF:omit,”andinthesecasesyoucanjustproceedwiththerecipeaswritten,omittingtheoilwhenit’smentionedintherecipeinstructions.Inothercases,we’llcallfortheoiltobereplacedwithwater,broth,nutbutter,oranothersubstituteingredient,andwhenwedo,we’llletyouknowwhatamounttouseifit’sdifferentfromtheamountofoilcalledfor,andprovideanyspecificinstructionsthatarerequiredastherecipeproceeds.Thetransitiontoanoil-free,plant-baseddietisabigoneindeed,

andwehopethatifit’ssomethingthatinterestsyou,ourdecisiontoincludeoil-freeversionsofeveryrecipewillmakeiteasyforyoutoexperiment.

Chapter3

MorningMealstoMotivate&PowerYourDay

InhisbookTheBlueZones,authorandresearcherDanBuettnertakesalookatthepocketsofsocietiesaroundtheworldthatproducethelargestnumberofcentenarians(peoplewhoare100yearsoldorolder)percapita.Theresultsarenotonlyfascinating,buttheyaffirmthebenefitsofaplant-baseddiet—andtheyhavemorethanafewthingstosayaboutthewayweshouldeatbreakfast.

Youknowthatold“breakfastisthemostimportantmealoftheday”maximthatnew-schooldietshavetakenprideinignoring?Well,it’sback.Thelongest-livedpeopleonearthtypicallyeatverylargebreakfasts,medium-sizelunches,andrelativelysmalldinners.Ofcourse,thisallfallsapartifyourbreakfastisloadedwithaddedsugarandotherprocessedcarbohydrates,soyou’llnotethatourbreakfastsarebigonflavorandportionsizebutshortonsugarandrefinedgrains.BeansmakeafrequentappearanceatthebreakfasttablesofBlue

Zonesfamilies.Weknowwhatyou’rethinking:Beansforbreakfast?Actually,it’snotashard(orstrange)asitseems.Inthissectionwe’vegotrecipesforBreakfastHummus(basedonchickpeasandusedinTheDailyGrindersandwichandourRise&ShineSalad),ChickpeaQuiche,twowaystodoBreakfastTofu,andseveralburritorecipesthatincludeeitherbeansortofu.Ofcourse,thereareafewtreatlikemorningmealsincluded,moreforfuelingalongmid-morning

workoutorsimplytoenjoy,buteventhesearedesignedtoprovidesustainedenergyratherthanasugarrush.Ifwe’retryingtoeatliketheworld’slongest-livedpeople,though,

there’soneaspectinwhichwetypicallyfallshortbyvirtueofthecultureinwhichwelive...andit’sthatmostofuseatbreakfastonthego.Ideally,we’dalltakeourtimetosavorourbreakfastseatedatatable,butourmodern,Westernworldissetupinsuchawaythatthere’snotawholelotoftimebetweenwhenthesunrisesandwhenwe’vegottobeatworkorschool.Buteatinginthecar,atourdesk,orwhilewe’regettingreadytoleavethehousedoesn’thavetomeaneatingjunkfood.Tothisend,we’vedevelopedmanyofourorbreakfastrecipessothatthey’reeasytoeatonthemoveortakewithyoutowork.Ondayswhenyou’vegotsomespaceinyourmorning,weencourageyoutoenjoythesebreakfastsatthetable,buttrustus—weknowwhatit’sliketotrytofitaworkout,ashower,andacommuteintoyourmorning,andaportablebreakfastisahugehelponbusydays.

SAVORYOATMEALMAKES:2bowls//TIME:15minutesOatmealisanincrediblypopular

breakfastamongathletesandhealthfoodies,butevenifyouvarythetoppings,it’seasytogetboredwiththesamesweetflavorseverymorning.Butwhosaidoatmealhastobesweet?Thissavoryrecipelendsitselfwelltocustomization,soyoucanadaptittosuityourpalateandvaryitwhenyouwantsomethingnew.

1cup(95g)GFold-fashionedrolledoats1carrotorsmallbeet,peeledandshredded1½cups(360ml)water1cup(15g)stemmedandchoppedkaleor(30g)choppedspinach¼cup(60g)salsaormarinarasauce(suchasWeeknightMarinara)2tablespoonsnutritionalyeast

½avocado,chopped2tablespoonsroastedpumpkinseedsSmokedpaprikaand/orcrushedredpepper,optionalSaltandblackpepper

1Combinetheoatsandcarrotinasmallsaucepanovermediumheat.Addthewater.(Usemoreorlesstoachievetheconsistencyyouprefer;1½cups/360mlwateryieldsafairlythickoatmeal.)2Heatuntilsimmering,thencook,stirringoften,untileverythingistender,about5minutes.

3Stirinthekale,salsa,andnutritionalyeast.

4Pourintoabowlandtopwiththeavocadoandpumpkinseeds.Sprinklewithsmokedpaprikaandcrushedredpepper,ifusing.Seasonwithsaltandpeppertotaste,andserve.

Variation:Swapindifferentflavorsofsalsasorpastasaucestoturnthisintoawholenewdish.

SLOW-COOKERBROWNRICEPORRIDGE

MAKES:2bowls//TIME:15minutestoprep,8hourstocookThisslow-cookerriceporridgeisbasedontheKoreanstaplejuk,whichcomesindozensofvariations.Thisdishisdesignedtobeamake-aheadbreakfastthatcookswhileyousleep,thenstayswarmuntilyou’rereadytoeat.Youcanalsoeatitasalight

dinnerorsnack.

1carrot,diced2garliccloves,minced1teaspoontoastedsesameoil(OF:1teaspoontahinimixedwith¼cup/60mlbroth)

1cup(180g)short-grainbrownrice4cups(960ml)vegetablebroth1½cups(360ml)waterReduced-sodium,GFtamariorredmiso2scallions,whiteandlightgreenparts,sliced1sheetnori,snippedorcrumbledintobite-sizepiecesToastedsesameseeds

1Ifyourslowcookerhasasautésetting,turnittohigh(ifnot,dothefirsttwostepsinasaucepanonthestove).Addthecarrot,garlic,andsesameoil.Cook,stirringoften,untilthecarrotstartstosoften,about5minutes.

2Stirintherice.Cookfor5minutes.3Addthebrothandwater.Turntheslowcookertolow,cover,setfor8hours,andgotobed!

4Inthemorning,stirtheporridgeandseasonwithtamaritotaste.Garnishwithscallions,nori,andsesameseedsandserve.

SLOW-COOKERCOCONUT-MATCHABROWNRICE

MAKES:2bowls//TIME:5minutestoprep,8hourstocookMatcha(greenteapowder)offersbrightcoloraswellasaboostofenergyandantioxidantstothissweetslow-cookedporridge.Sincethematchaiscookedrightintothedish,youcangetthebenefitsofgreenteawithouthavingtotakethetimetobrewacupinthemorning.It’sreallygoodwithcoldcoconutmilkpouredovertop,too.

1cup(240ml)lightcoconutmilk1cup(180g)short-grainbrownrice1tablespoonmatchapowder¼teaspoonvanillaextract5cups(1.2L)waterMaplesyruporothersweetenerUnsweetenedshreddedcoconutChoppedunsaltedpistachiosGroundcardamom

1Turnyourslowcookertolow.Addthecoconutmilk,rice,matcha,andvanillaandstirtocombine.Addthewater,cover,andsetfor8hours.

2Inthemorning,stirtheporridgeandaddmaplesyruptotaste.Garnishwithcoconut,pistachios,andcardamomandserve.

BAKEDDEEP-DISHAPPLEPANCAKE

MAKES:one8-to9-inch(20to23cm)pancake;serves6to8TIME:10minutestoprep,30to35minutestobakeThisbakedpancaketasteslikedessert,

butit’ssubstantialandhealthyenoughtoserveasbreakfast.Bonus:Theleftoverscanbewrappedinparchmentandeatenmidwaythroughaworkout.Thisisoneofthesweetestrecipesinthebook,soifyourapplesareonthesweeterside,youmightwanttoscalebackonsugarandmaplesyrup.

4tartapples(suchasGala,Honeycrisp,orGrannySmith),peeled,cored,andthinlysliced

¼cup(30g)choppedwalnutsorpecans,optional1teaspoongroundcinnamon1½cups(225g)wholewheatflour2teaspoonsbakingpowder¼teaspoonplus⅛teaspoonsalt1cup(240ml)lightorfull-fatcoconutmilk2tablespoonsmaplesyrup1tablespoonplus1teaspoonfreshlemonjuice1teaspoonvanillaextract¼cup(35g)unpackeddarkbrownsugarorcoconutsugar1tablespooncoconutoil(OF:omit)

1Preheattheovento375°F(190°C).Placeadeepcast-ironskilletovermediumheat.Onceit’swarm,addtheapples,½teaspooncinnamon,andwalnuts,ifusing,inasinglelayer.Lettheapplescookwhileyoupreparethebatter.

2Combinetheflour,bakingpowder,¼teaspoonsalt,andremaining½teaspooncinnamoninamediumbowl.Inaseparatebowl,stirthecoconutmilk,maplesyrup,1tablespoonlemonjuice,andvanillatogether,thenpourintothedryingredientsandwhiskuntiljustcombined.

3Sprinklethesugar,remaining1teaspoonlemonjuice,andremaining⅛teaspoonsaltovertheapples.Removefromtheheat,andaddthecoconutoiltothepan,focusingontheperimeteroftheapples.(OF:Besuretouseawell-seasonedpan.)4Pourthebatterontopandbakefor30to35minutes,untilthepancakeiscookedthroughandgoldenbrown.Sliceintowedges,scoopontoplates,andserve.

ALMONDBUTTER–BANANAPANCAKESORWAFFLES

MAKES:4wafflesor8pancakes//TIME:5minutestoprep,25minutestocookAsidefrombeingheartypre-workoutortake-alongmeals,pancakesandwafflesmakeforconvenientkid-friendlybreakfasts.Weliketomakethem

aheadoftimeandfreezethem,reheatinginthetoastereachmorningandservingwithfruit.Thesearequitesubstantialandmildlysweet,whichmakeskids(andparents!)happy.Sugarisoptionalinthisrecipe;useitonlyifyouwon’tbe

eatingyourswithsyruporjam.Thesegetsupercrispyontheoutsidethankstothealmondmealbutstayquitemoistandtenderontheinside.

1cup(240ml)almondmilk1ripebanana2tablespoonsalmondbutter2tablespoonschiaseeds2tablespoonssugar,optional½teaspoonvanillaextract¾cup(90g)wholewheatpastryflour½cup(55g)almondmealoradditionalpastryflour2teaspoonsbakingpowder¼teaspoongroundcinnamon⅛teaspoonsaltOil,forgreasing(OF:Seebelow)

1Preheatagriddleovermedium-highheat(orpreheatawaffleiron).2Combinethealmondmilk,banana,almondbutter,chiaseeds,sugar(ifusing),andvanillainablender.Pureeuntilsmooth.(Forpancakes,add¼cup/60mlwater.)3Combinetheflour,almondmeal,bakingpowder,cinnamon,andsaltinamediumbowl.Pourthewetingredientsintothedryandfolduntiljustcombined.

Forwaffles:Greaseyourwaffleiron.Add½cup(120ml)battertothecenterofyouriron.Cookforabout6minutes,oruntilcookedthrough.Repeatwithremainingbatterandserve.

Forpancakes:Greasethegriddle.Add¼cup(60ml)batterandcookuntilbubbleshaveformedandpopped(about2minutes);flipandcookanother2to3minutes,untilthecenteriscooked.Repeatwiththeremainingbatterandserve.

NOTE:Don’tbealarmediftheselookdarkerthanyourusualpancakesorwaffles.Theywillbedarkbrownfromthebanana.Shadesofbrownarenormal—justdon’tletthemturnblack.

OF:Trulyoil-freewafflesorpancakesaretrickyifyourwaffleironorpanisn’twellseasonedornonstick.(Mostaren’t.)Butthatdoesn’tmeanyouhavetomissout.Pourthebatterintoa9-inch(23cm)cast-ironskilletorsiliconecakepan.Bakeat375°F(190°C)for35to40minutes,untilatoothpickinsertedinthecentercomesoutclean.

VEGAN-EDGEWAFFLESMAKES:12waffles//TIME:15minutestoprepare,2hourstoriseandbakeThesewafflesaresimpleyetdecadent.Thecrushedsugarcubescreatepocketsofbrownsugargoodnessontheinsideandacaramelizedglazeonpartsoftheoutside.Youcanslicetheminhalfhorizontallyandslatherwithsaltednutbutterforamid-workoutsandwich.ThenameofthesewafflesgivesanodtothemovieScottPilgrimvs.theWorld(there’sacharacterwhogetsan“edge”fromplant-basedeating)andkindarhymeswiththetraditionalnamefortheseBelgian

waffles,Liège,whicharepopularinEuropeatcyclo-crossraces.Thesearemuchlighterthantheoriginals:Theyareoil-free,usefarlesssugar,andaremadewithwholewheatflour.Ourrecipeisbasedonanonveganversion,fromtheblog

SmittenKitchen.

¾cup(180ml)almondmilk¼cup(55g)packeddarkbrownorrawsugarOne¼-ounce(7g)packetactivedryyeastOne13.5-ounce(400ml)canfull-fatcoconutmilk1½teaspoonsvanillaextract4cups(480g)wholewheatpastryflour1teaspoonsalt½cup(110g)rawsugarcubes,crushedroughlyintoquarterswithamortarandpestle

Oil,forgreasing(SeeOFforbakingdirectionsifyourwaffleironisn’ttrulynonstick.)1Inasmallsaucepansetovermedium,heatthealmondmilkuntilitisjustwarmerthanyourskintemperature.Transfertoalarge

bowlandwhiskinthebrownsugarandyeast.Setasidefor5minutes.

2Scrapethesolidsfromthecoconutmilkintoasmallbowl.Pourintheliquidandwhiskuntilfluffy.Stirinthevanilla.Foldthecoconutcreamintothealmondmilkmixture.

3Whiskin2cups(240g)oftheflourandthesalt.Addanother1½cups(180g)flour,switchingtoawoodenspoonwhenthedoughstartstocometogether.Thedoughwillbesticky.Coverandsetinawarm,moistplacetoriseforanhour.

4Stirinthesugarcubesandtheremaining½cup(60g)flour.Thedoughwillbeslightlystickybutstillworkable.(Atthispoint,youcanrefrigeratethedoughovernight.)5PreheatandgreaseaBelgianwaffleiron.Dividethedoughevenlyinto12balls.Droponedoughballontotheironandcloseitfirmly.Cookforabout6minutes,oruntilgoldenbrown.(Thesewafflesarethick,sobreakopenyourfirstonetoseewhetherit’sfullycooked,aswaffleironsvary.Ifitisnot,simplykeepcookingit.)6Repeatwiththeremainingdough,andserve.(Wafflescanbewrappedindividuallyinparchmentpaperandrefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.Toreheat,toastina300°F/150°Covenuntilwarmedthroughandcrispyontheoutside.)

NUTBUTTER&JELLYBREAKFASTCOOKIES

MAKES:24cookies//TIME:10minutestoprep,20minutestobakeThesekid-friendlybreakfastcookieswereinspiredbyarecipefromvegancookbookauthorJoniMarieNewman.Butwhiletheoriginalusedwhiteflour,traditionaljam,andpeanutbutter,ourhealthierversionhaswholewheatflour,lesssugar,andwholefruit.Takesomewithyouonarun.Ifyouusecrunchynutbutter,orifyournutbutterisonthedrierorthickerside,youshoulduseabout¼cup(30g)

lessflour.

¾cup(190g)nutbutter(welikeacomboofalmondbutterandcashewbutter)

½cup(75g)berriesor1smallbanana,mashedwithafork¼cupplus2tablespoons(120g)fruitpreserves1to1¼cups(150to190g)wholewheatflour¾teaspoonbakingpowder⅛teaspoonsalt

1Preheattheovento350°F(180°C).Linetwobakingsheetswithparchmentpaper.

2Addthenutbutter,berries,andpreservestoafoodprocessor.Pulseuntilthoroughlycombined.Add1cup(150g)oftheflour,thebakingpowder,andsalt,continuingtopulseuntilcombined.Addadditionalflour,asneeded,untilathickdoughforms.Thedoughshouldbesmoothandglossy(almostgreasy),withnovisibleflour.Ifneeded,transfertoabowlandkneadthedoughuntiltheflourisfullyincorporated.

3Dividethedoughinto12pieces,rolleachpieceintoaball,thenflattenintoacookieshape;addthetraditionalpeanutbuttercookiehashmarkswithaforkifdesired.

4Bakefor17to20minutes,untilthetopsaregoldenbrown.Allowtocoolcompletelyonthebakingsheetbeforeserving.(Cookiescanbestoredatroomtemperatureinanairtightcontainerforupto5days.)NOTE:Bakingpowderhasanexpirationdate,anditsshelflifeisshorterthanyoumightthink.Thelabelsaysitlastsabout18months,butonceopened,it’sonlyusefulforabout6months.Oldbakingpowderwon’tallowyourdoughorbattertorise,soyou’llendupwithdense,flatbakedgoods.Ifyoucan’trememberwhenyoulastboughtbakingpowderoryouonlybakeonceayearorso,pitchit.Youcantesttoseeifyoursisstillworkingbymixing¼teaspoonbakingpowderwith½cup(120ml)hotwater(tapisfine).Ifitbubbles,it’sstillgood.Ifnot,buymorebeforebaking.Weusealuminum-freebakingpowderforbothhealthandtaste.Bakingpowderwithaluminumcangiveyourfoodaslightlymetallic,tinnytaste.

SAVORYROSEMARY–BLACKPEPPERSCONES

MAKES:8scones//TIME:10minutestoprep,20minutestocookThinkofthesesconesasaquicker,healthierversionofbiscuits.YoucanservethemwithatofuscrambleandMisoGravyonweekends,orsplitinhalfandtopwith

avocadoandnutritionalyeastforaquickbreakfast.Fordinner,servethemwithFrenchOnionStewwithMushrooms,atopPastaMarinara,orunderHarissaBakedTofu.Swapindifferentherbstocustomizethem;tryscallion-dillor

tarragon–lemonzest,forexample.Inthisrecipe,coconutoilreplacesbutterorshortening,soyouwantittobesemisolidorsolid.Ifyoursissoft,measureit

out,thenfreezeforabout10minutesbeforeusing.

1cup(150g)wholewheatflour¾cup(60g)old-fashionedrolledoats2tablespoonsmincedfreshrosemary½teaspoonbakingpowder½teaspoonfreshlygroundblackpepper½teaspoonsalt3tablespoonssolidcoconutoil(OF:3tablespoonspureedwhitebeansortahini)

¾cup(180ml)almondmilk1tablespoonfreshlemonjuice

1Preheattheovento475°F(245°C).Lightlygreaseabakingsheet(oruse

parchmentpaper).

2Mixtheflour,oats,rosemary,bakingpowder,pepper,andsaltinamediumbowl.Addthecoconutoiland—usingapastrycutter,twoforks,oryourfingers—mixuntilwellcombined.Addthealmondmilkandlemonjuiceandmixwithaforkuntilitformsashaggyballofdough;donotovermix.

3Splitthedoughintotwoballs.Spreadoneballofdoughintoacircleononeendofthesheet.Itshouldbe1inch(2.5cm)thick.Repeatontheotherside.Useaknifetocuteachcircleinto4wedges.

4Bakefor20minutes,oruntilatoothpickinsertedinthemiddlecomesoutcleanandthesconesaregoldenbrown.Servewarm.(Toastanyleftoversbeforeserving.)

BLUEBERRYSCONESMAKES:8scones//TIME:10minutestoprep,20minutestocookServethesesweetbreakfastsconesasisorwithasmearofjam.Thevariationsareendless:Substitutedriedcurrantsorcranberries,orusefreshstrawberriesorraspberrieswithplentyoflemonzestinplaceoftheblueberries.Inthisrecipe,coconutoilorcoconutbutterreplacesbutterorshortening,soyouwantittobesemisolidorsolid.Ifyoursissoft,measureitout,thenfreezeforabout10minutesbefore

using.

1cup(150g)wholewheatflour¾cup(60g)old-fashionedrolledoats½teaspoonbakingpowder½teaspoonsalt1cup(150g)blueberries,thawedanddrainediffrozen3tablespoonssolidcoconutoil(OF:3tablespoonscoldcoconutbutter)¾cup(180ml)almondmilk1tablespoonfreshlemonjuice2teaspoonsraworgranulatedsugar

1Preheattheovento475°F(245°C).Lightlygreaseabakingsheet(oruseparchmentpaper).

2Mixtheflour,oats,bakingpowder,andsaltinamediumbowl.Addthecoconutoiland—usingapastrycutter,twoforks,oryourfingers—mixuntilwellcombined.Foldintheblueberries.Addthealmondmilkandlemonjuice

andmixwithaforkuntilitformsashaggyballofdough;donotovermix.

3Splitthedoughintotwoballs.Spreadoneballofdoughintoacircleononeendofthesheet.Itshouldbe1inch(2.5cm)thick.Repeatontheotherside.Useaknifetocuteachcircleinto4wedges.

4Bakefor20minutes,oruntilatoothpickinsertedinthemiddlecomesoutcleanandthesconesaregoldenbrown.Servewarm.(Toastanyleftoversbeforeserving.)

TOAST,ELEVATEDToastisaportable,easybreakfast.Wholewheatbreadhasplentyofproteintopoweryouthroughtolunchtime,andwechoosesproutedorsourdoughsoit’seasiertodigest.Herearesomeofourfavoritetakesontoast,includingsomenewtwistsontheever-popularavocadovarietyandabreakfastversionofhummuswithflavorssimilartothoseofatofuscramble.

BREAKFASTHUMMUSONTOAST

SERVES:8to12//Makes:about3cups(675g)hummusTIME:1hour1tablespoonoliveoil(OF:¼cup/60mlbroth)

1yellowonion,diced1garlicclove,minced1teaspoongroundcumin1teaspoonsmokedpaprika½teaspooncurrypowder½teaspoongroundturmeric¼teaspoonblackpepper,plusmoretotaste1sprigthyme2cups(480ml)water1cup(200g)driedchickpeas,soakedovernight,drained,andrinsed½cup(30g)nutritionalyeast2tablespoonstahini,GFifnecessary1tablespoonreduced-sodiumtamariorredmiso,GFifnecessarySaltToast,GFifnecessary,forserving

1Heatamediumsaucepanovermediumheat,thenaddtheoil.Addtheonionandsauté,stirringoften,untilsoftened,about5minutes.Addthegarlic,cumin,paprika,currypowder,turmeric,¼teaspoonpepper,andthymeandcook2minuteslonger.

2Addthewaterandchickpeas.Increasetheheattohigh,bringtoaboil,thenreducetomedium-lowandcook,covered,untiltender,about45minutes.

3Drainthechickpeas,reservingthecookingwater.Transferthechickpeastoafoodprocessoralongwiththenutritionalyeast,tahini,andtamari.Pulsetocombine,thenpureeuntilsmooth,addingthecookingliquid1tablespoonatatimetoachievethedesiredconsistency.(Thehummuswillthickenslightlyasitcools.)4Seasonwithsaltandpeppertotaste,andserveontoast.(Thehummuscanberefrigeratedforupto5days.)FF:Usetwo15-ounce(425g)canschickpeas,drained,insteadofcookingdriedones(andomitthewater).Sautétheonionandspicesasdirected,thenaddthatmixturetotheblenderwiththechickpeasandproceedwiththerecipe.Youmaywanttoaddsomewater(upto½cup/120ml),toachievethedesiredconsistency.

PANCONTOMATE

MAKES:2slices//TIME:10minutes2largeslicestoast,GFifnecessary1garlicclove,halved1Romatomato,halvedSaltNutritionalyeast,optional

RubeachsliceoftoastwithagarlicclovehalfandhalfaRomatomato.Sprinklewithsaltand,ifdesired,nutritionalyeast.

NOTE:Theroughtextureofthebreadsortofmeltsthegarlicand“grates”thetomato.

CRAZYMIXED-UPNUTBUTTERONTOAST

MAKES:about4cups(about755g)nutbutterTIME:10minutes1⅔cups(225g)mixednuts,preferablysalted

½cup(75g)seeds:anycombinationofsunflower,pumpkin,sesame(toasted),chia,flax(ground),andhempOne16-ounce(454g)jarcreamyalmondorpeanutbutter,preferablyunsalted

Toast,GFifnecessary,forserving

1Pulsethenutsinafoodprocessoruntiluniformlychopped.Transfertoalargebowl.

2Stirintheseeds,thenstirinthenutbutteruntilthoroughlycombined.3Spreadsomeofthebutteronthetoastandserve.Transfertheresttocanningjars.Refrigeratetopreservetheoilsinthenutsandseeds,andusewithin1month.

NOTE:Donotuseahigh-speedblenderinstep1,oryou’llendupwithasupercreamynutbutter!Thefunisinthecrunch.

AVOCADOTOAST

MAKES:2slices//TIME:10minutes1ripeavocado,halved,pitted,andsliced

2largeslicestoast,GFifnecessarySalt,optional

Mashtheavocadoinasmallbowlandspreadontothetoast.Sprinklewithsalt,ifdesired.

Variations:Avocadotoastiswonderfulwhenyoufirstdiscoverit,butit’seasytogetboredwiththeplainvariety.Hereareadozennewwaystotopyourtoastandboostthenutritionandflavorofthisquickbreakfast.

1.Mildwhiteorchickpeamiso(spreadonathinlayerbeforeaddingtheavocado),plusasprinkleofsesameseeds2.Nutritionalyeastandsmokedpaprika

3.Slicedtomato,blackpepper,andredonion

4.Thinlyslicedbakedtofu(prepackagedorhomemade)

5.Salsa(mashedwiththeavocado)

6.Sauerkrautorkimchi

7.Achiffonade(choppedintostrips)ofgreensandadrizzleofbalsamic

8.Cucumberslicesandfreshdill

9.Choppedscallionsandshreddedcarrots

10.Mashedchickpeasorwhitebeans

11.Freshherbssuchasbasil,mint,cilantro,orparsley,plusasqueezeoflemonorlimejuice12.Mashedroastedorblack(fermented)garlic

RISE&SHINESALADMAKES:1to2salads//TIME:15minutes,notincludingtimetomakeMaple-

DijonDressing,QuickPickledOnions,andBreakfastHummusSaladforbreakfast?Yep.Andwhynot?Thishearty“salad”wascreatedforthosewhojustcan’tdosomethingsweetfirstthinginthemorning.Youcanreallyconsiderthistobeatemplateforasaladthattasteslikeasavorybreakfast.Useanygreensorleftoverroastedveggiesyouhave.Youcanevenswapinanotherdressing.Prep

theingredientsaheadoftimeforbreakfastinmereminutes.

1bunchkale,stemmedandchoppedintobite-sizepieces½cup(120ml)Maple-DijonDressing¼cup(40g)QuickPickledOnions¼cup(35g)roastedsunflowerorpumpkinseeds1largesweetpotato,cubedandroasted½cup(115g)BreakfastHummus

Placethekaleinamediumbowl.Addthedressingandmassageuntilthekaleisdarkgreenandshiny,about5minutes.Addthepickledonions,sunflowerseeds,andsweetpotato.Tosstocombineandtransfertoabowl(orbowls).Topwiththehummusandserve.

NOTE:BoosttheproteinwithaservingofTempehBreakfastSausage.

THEDAILYGRINDERMAKES:1baguette,enoughfor4sandwiches//TIME:15minutes,notincludingtimetomakeBreakfastHummusandQuickPickledOnions

Sandwichesarequickbreakfasts,andthisonestaystogetheronthegoandstoreswell,too.(They’renottoosaucyandtheingredientsarelayeredsothere’s

“glue”—intheformofhummus—onthetopandbottom.)Youcanmakeitthenightbeforeandreheatitinthetoasterovenasisorwaituntilthemorningtoput

the“wet”veggieson.Ittastesparticularlygoodafteralongearlymorningworkout.

1sourdoughorwholegrainbaguette1cup(225g)BreakfastHummus1cup(110g)mixedvegetablessuchasshreddedcarrots,cucumberslices,and/orbellpepperrings

½cup(80g)QuickPickledOnions½cup(15g)alfalfasprouts4cups(115g)mixedbabygreens1avocado,sliced,optionalHotsauce,optional

1Slicethebaguetteinhalflengthwise,thensliceeachpieceinhalfhorizontally.Scoopoutsomeoftheinsides,reservingthemforanotheruse(suchasbreadcrumbs).(Thismakesmoreroomforthefilling.)Toastthebreadlightly.

2Spreadthehummusinsidebothbaguettehalves;placethemixedvegetables,pickledonions,sprouts,andgreensonthebottombaguettehalf.Addtheavocadoandplentyofhotsauce,ifusing.Topwiththeremainingbaguettehalf.

3Sliceintosandwichesandserveorwraptightlyinfoiluntilreadytoeat.

SHIITAKEBAKIN’MAKES:about1cup(about85g)//TIME:35minutesUsethisquickbaconstand-inonveggieburgers,atopmacandcheese,orinourBLATPita.Youcanalsotossitwithpopcorn,sprinkleitonabakedpotato,oruseittogarnishatofuscramble.Thinnersliceswillyieldcrispierbakin’,sopracticeyourknifeskillswiththisrecipe.Ifyou’renotusingoil,themushroomswillstaychewyrather

thanbecomecrisp.

One3.5-ounce(100g)packageshiitakemushrooms(stemsdiscarded),slicedasthinlyaspossible(seeNote)1tablespoonoliveoil(OF:omit)

1teaspoonmaplesyrup1teaspoonreduced-sodium,GFtamari¼teaspoonblackpepper¼teaspoongarlicpowder¼teaspoonsmokedpaprika

1Preheattheovento375°F(190°C).Lineabakingsheetwithparchmentpaper.2Combinetheshiitakes,oil,maplesyrup,tamari,pepper,garlicpowder,andpaprikainamediumbowl.

3Spreadthemushroomsinasinglelayerandbakefor30minutes,tossingevery10minutes,untilthemushroomsstarttocrisp.Removefromtheovenandallowtocoolonthebakingsheetbeforeserving.(Themushroomscanbestoredinanairtightcontainerforupto3days.)NOTE:Savecleanshiitakestemsfor

mushroombroth.They’retoofibroustoeat,butthey(andothermushroomstems)addflavortobroth.

Tip:Therearetwoschoolsofthoughtoncleaningmushrooms:rinseorwipe.Theargumentagainstrinsingisthatthemushroomswilldiscolorandgetslimy.Ontheotherhand,wipingseemsunsanitarytosome.Iftheyseemparticularlydirty,it’sfinetogoaheadandgivethemarinseinacolander.Butifyourmushroomsarefairlyclean,youcansimplywipethemwithalint-freetowelorcleanpaintbrushtoremoveanydebris.

TEMPEHBREAKFASTSAUSAGEMAKES:8to12patties//TIME:15minutestoprep,30minutestocookThissausagetakescenterstageatbrunchmostweekends,usuallynexttoatofu

scrambleandroastedpotatoes.Saveanyleftoversforyourmake-aheadbreakfastburritos.WelikeSmilingHaraBlack-EyedPeaTempeh,whichalsomakesthis

recipesoy-free.Lightlysteamingthetempehreducesitsbitterness.

One8-ounce(227g)packagetempeh,lightlysteamedifdesired,cubed2tablespoonsmaplesyrup2tablespoonswholewheatflour1tablespoonoliveoil(OF:2tablespoonsbroth)1tablespoonredmiso1teaspoondriedsage½teaspoondriedrosemary¼teaspoonblackpepper⅛teaspooncrushedredpepper

1Preheattheovento400°F(200°C).Lineabakingsheetwithparchmentpaper.2Placethetempehinthebowlofafoodprocessor.Addthemaplesyrup,flour,oil,miso,sage,rosemary,blackpepper,andcrushedredpepperandpulsetocombine.

3Transfertoamediumbowland,usingwethands,formthemixtureinto8burger-sizepattiesor12slider-sizeones.

4Placethepattiesonthepreparedbakingsheetandbakefor30minutes(forburger-sizepatties)or20minutes(forslider-sizepatties),flippinghalfwaythrough.Serve.(Thesausagecanberefrigeratedforupto5days.)Variation:Turnthisintosausagegravybysautéingthesausageinaskillet,breakingitintochunksasitcooks.Oncecooked,add½cup(120ml)MisoGravyand½cup(120ml)almondmilk.Cookuntilthickandbubbly,about5minutes,andserveoverroastedpotatoesorBreakfastTofu.

BREAKFASTTOFUMAKES:12slices//TIME:10minutestoprep,30minutestocookThis

breakfasttofuisamobileversionofatofuscramble,which—whiledelicious—doesn’ttravelwellandrequiresstovetopsupervision.Wrapacoupleofslicesofthistofuinabrownricetortilla,orsandwichitbetweentwoslicesofsproutedgrainbreadwithloadsofarugula,avocado,andevenafewleftovercoldroasted

rootveggies.Ifyoumakeabigbatchontheweekend,youcanhaveyourweekdaybreakfastspreppedandreadytogointhreeminutesflat.Althoughweprefertoservethistofuatroomtemperatureorcoldfromthefridge(itfirmsup

asitcools),itcanbeeatenrightaway,too.

Two16-ounce(454g)packagessproutedorextra-firmtofu,drained1tablespoonreduced-sodium,GFtamari¼cup(15g)nutritionalyeast1teaspoongroundcumin½teaspoongarlicpowder½teaspoongroundturmeric½teaspoonyellowcurrypowder¼teaspoonblackpepper

1Preheattheovento400°F(200°C).Lineabakingsheetwithparchmentpaper.2Sliceeachpackageoftofuintosixpieces.Patdry.Drizzleevenlywiththetamari.

3Combinethenutritionalyeast,cumin,garlicpowder,turmeric,currypowder,andblackpepperinalargerectangularfoodstoragecontainerwithatight-fittinglid.Placetheslicedtofuinthecontainerandshakegentlyuntilallslicesarecovered.(Youmightneedtoopenthecontainerandrotatetheslicesabit.)Letsitwhiletheovenpreheats.(Themarinatedtofucanberefrigeratedforupto1day.)4Placetofuonthebakingsheet.Spreadanyextraseasoningmixontop.Bakefor30minutes,flippinghalfwaythrough.

5Serveatroomtemperatureorcoldfromthefridge.

ASSEMBLY-LINEBREAKFASTBURRITOS

Whenyou’retryingtojamalotofthingsintoyourday,youlearntofocusonlyonwhatyoucancontrol.Andwhileyoumaynotbeabletochangethefactthatyouneedtogetupearly,breakfastisonethingoverwhichyouhavetotalcontrol.Ifyourunaroundlikecrazyinthemorningtryingtogetreadyforadayofworkouts,work,anderrands,thesemake-aheadburritosareforyou.Spendanhourontheweekendpreppingtheseburritos,andyour

weekdaymorningswillfeelalittleeasier.Beyondbreakfast,thisbig-batchmealsavesthedaywheneveryouneedaquickbite.

TIPS:

1.Prepallyouringredientsaheadoftimeandletthemcoolabit.Thiswillmakeburritoassemblyeasier.

2.Warmyourtortillasorwrapstomakethemmorepliable.

3.Keepthefillingasdryaspossibletoavoidasoggyburrito.

4.Ifyourburritorollingtechniqueisn’tperfect,don’tworry.Astheycool,theywillsealabitbetter.

5.Burritoscanbefrozenforuptothreemonths(thoughtheylikelywon’tlastthatlong).Onceeachoneiswrappedandallowedtocool,placeinafreezerbagoranairtightcontainer.

6.Forbestresults,defrostinthefridgeovernight,thenmicrowaveuntilwarmedthrough,about1minute.Youcanalsobakeinatoasterovenat350°F(180°C)untilwarmedthrough,10to15minutes.

EASYBEANBURRITOSMAKES:12burritos//TIME:1hourtoprep,notincludingtimetomakeSlow-CookerRefriedBeansSautéedvegetables(chooseoneormoretoyield1to2

cups/150to300g),suchas:

»2bellpeppers,anycolor

»1smallonion

»1bunchkale,leavesonly

»One10-ounce(283g)containercreminimushrooms

1½cups(390g)Slow-CookerRefriedBeans

1largesweetpotato,cubedandroastedorsteamed½cup(30g)nutritionalyeast½cup(120g)salsa12(8-inchor20cm)whole-graintortillas1cup(245g)hummusor1cup(240ml)CashewQueso

1Drainanyexcessliquidfromthesautéedvegetables.Mixthebeans,sautéedvegetables,sweetpotato,nutritionalyeast,andsalsatogetherinabowl.Setaside.

2Setupanassemblylineonthecounterwiththetortillas,hummus,bean-vegetablemixture,and12squaresofparchmentpaperoraluminumfoil.

3Workingoneatatime,warmthetortillas.(Microwavethemforabout15secondseach,orbakethemat350°F/180°Cfor5to7minuteswrappedinadamp,lint-freetowel.)4Spreadhummusonawarmtortilla,thentopwithheaping½cup(90g)ofthebean-vegetablemixture.Roll,startingbyfoldingthebottomandtopin,thenthesidesin.Wraptightlyintheparchmentorfoil.Repeatwiththeremainingtortillasandfilling.Allowtocool,thenrefrigerateforupto5daysorfreezeforupto2months.

FF:Usestore-boughthummusandcannedbeansthathavebeendrainedandrinsed.

BREAKFASTTOFUBURRITOSMAKES:12burritos//TIME:1hourtoprep,notincludingtimetomake

BreakfastTofuSautéedvegetables(chooseoneormoretoyield1to2cups/150to300g),suchas:

»2bellpeppers,anycolor

»1smallonion

»1bunchkale,leavesonly

»One10-ounce(283g)packagecreminimushrooms

1largesweetpotato,cubedandroastedorsteamed

½cup(30g)nutritionalyeast12(8-inchor20cm)whole-graintortillas1cup(240g)hummusorCashewQueso12slicesBreakfastTofu

1Drainanyexcessliquidfromthesautéedvegetables.Mixthesautéedvegetablesandsweetpotatoestogetherinabowlwiththenutritionalyeast.

2Setupanassemblylineonthecounterwiththetortillas,hummus,tofu,vegetables,and12squaresofparchmentpaperoraluminumfoil.

3Workingoneatatime,warmthetortillas.(Microwavethemforabout15secondseach,orbakethemat350°F/180°Cfor5to7minuteswrappedina

damp,lint-freetowel.)4Spreadhummusonawarmtortilla,thentopwith1sliceoftofuand½cup(90g)veggiemixture.Roll,startingbyfoldingthebottomandtopin,thenthesides.Wraptightlyintheparchmentorfoil.Repeatwiththeremainingtortillasandfilling.Allowtocool,thenrefrigerateforupto5daysorfreezeforupto2months.

CHICKPEAQUICHEMAKES:2quiches,eachserving4to6//TIME:10minutestoprep,45minutestobakeChickpeaflour(garbanzobeanorgramflour)isafavoritebreakfastingredient,asitmakesagoodsubstituteforeggs.Youcanwhipupsavorypancakesorflatbreadwithit,andwe’requitepartialtothisquiche

becauseyoucanmakeitaheadoftime—andittravelswell,too!Customizeitasyouwouldafrittata.Ifyou’readding“wet”veggiessuchasonions,peppers,or

mushrooms,sautéthemfirstsoyoudon’tendupwithsoggyquiches.

2cups(240g)chickpeaflour(garbanzobeanorgramflour)¼cup(15g)nutritionalyeast1teaspoonGFbakingpowder½teaspoonsalt¼teaspoongroundturmeric⅛teaspoonblackpepper2cupsfinelychoppedgreens,suchas(30g)kale,(70g)collards,or(60g)spinach

3garliccloves,minced2cups(480ml)water1tablespoonoliveoil,plusextraforgreasingtheplates(OF:omit)

1Preheattheovento400°F(200°C).Coattwopieplateswitholiveoil(OF:usesiliconecakepans).

2Combinetheflour,yeast,bakingpowder,salt,turmeric,andpepperinalargebowl.Stirinthegreensandgarlic,thenwhiskinthewaterandoliveoil.Thebattershouldbetheconsistencyofpancakebatter.(Thebattercanberefrigeratedovernight.Youmightneedtoaddupto¼cup/60mlmorewatertothinitoutthenextmorning.)3Pourinthebatterandbakefor45minutes,oruntilcookedthroughandatoothpickinsertedinthemiddlecomesoutclean.Removefromtheovenandletcoolfor15minutes.Sliceintowedgesandserve.(Leftoverscanbestored,wrappedinparchmentpaper,forupto3days.)

Tip:Youdon’twantthistobedoughyinthemiddle.Doughychickpeaflour=uncookedlegumes,whichcancauseGIdistress.

HARISSABAKEDTOFUSERVES:2to4//TIME:20minutestoprep,30minutestobakeThistofuversionofshakshuka,thetraditionalNorthAfricanbraisedeggdish,isoneofthefewsavorybreakfaststhatisn’tsoportable.However,thisisabreakfast

worthstayingputfor.Thetofusoaksuptheflavorsofthespicedtomatosauce,whichyou’llwanttosopupwithtoast,polenta,oraRosemary–BlackPepper

Scone.

1tablespoonoliveoil(OF:¼cup/60mlbroth)1yellowonion,choppedfine1redoryellowbellpepper,choppedfine3garliccloves,minced1tablespoonHarissa¼teaspoongroundturmeric2tablespoonstomatopasteOne28-ounce(794g)candicedtomatoeswithjuice1cup(240ml)water¼teaspoonsaltTwo16-ounce(454g)packagessproutedorextra-firmtofu,drainedandslicedinto12pieces

1Preheattheovento400°F(200°C).2Placealarge,deepovenproofskilletovermediumheat.Addtheoilandswirl

tocoatthepan,thenaddtheonion.Cook,stirringoften,untiltheonionstartstosoften,about5minutes.Addthebellpeppersandgarlicandcookfor3minuteslonger.Addtheharissaandturmericandcookuntilfragrant,about2minutes.

3Addthetomatopasteandcookfor1minute,stirringoften,untilitdarkens.Stirinthetomatoeswiththeirjuice,thewater,andsalt,nestlethetofuinthesauce,andincreasetheheattomedium-high.Oncethetomatoesstarttobubble,removefromtheheat,cover,andtransfertotheoven.

4Bakefor15minutes,removethelid,andcontinuetobakefor15minutesmore,untilthetomatosauceisbubbly.Serve.

Chapter4

DINNERS&HEARTYMEALSTOFUEL&AIDRECOVERY

Afterworkingalldayandthenworkingout,youwantsomethingfillingandrewardingthatdoesn’ttakeallnighttoprepare.HeartydinnerslikeBeetBourguignon(Beet&LentilStew—),BuddhaBowls,andRoastedRedPepperMac&Cheesehelpyourepairandrecover—whilestillsatisfyingtherestofthefamily—soyoucangetouttherethenextdaytodoitallagain.

It’srepeatedsooftenit’salmostacliché,butit’sontargetsowe’llsayitagain:Thoughmanypeoplelookataplant-baseddietasarestrictiveone—onethatsimplyeliminatesfoods—anyonewhohasactuallyadopteditknowsthattheoppositeistrue.Whenyoucannolongerrelyontheoldmeat-and-potatostandbys,suddenlyyou’reforcedtobranchoutintonewandunexploredwaysofeating—andtheresultisdozensof(ormaybeevenahundred)newfoodsinyourdiet.Youstartplanningyourmealsaroundwhat’sinseasonatthe

farmersmarket.Youspendmostofyourshoppingtimeintheproducesection,seekingoutunknown,exoticfruitsandvegetablesyouonceignored.MaybeyouevendiscoveryourlocalAsianorIndianmarketandhaveafielddaythefirsttimeyougo.AndbecauseplaceslikeOutbackandRedLobsternolongerhold

muchappealforyou,youbranchoutanddiscovertheKoreanrestaurantthatyou’veneverbotheredtotryorthesimplyamazingEthiopianplaceyoudidn’tevenrealizewasnearby.

Thisexperienceiswhatwetriedtocaptureinthelistofrecipesthatmakeupthiscookbook,andinparticularthissectionofmaindishes.You’llnoticealotofinternationalinfluences,thoughwe’vegivenmostrecipesnamesthatwillsoundmorefamiliar.Withoutthegrilledmeat,bulgogisauceevolvedintoKoreanTahiniBBQSauce,andtheEthiopianstewshirowotbecameChickpea“Polenta”Stew.We’vetakeninspirationfromdishesaroundtheglobe,streamliningthemtofitintoourschedules,ourpantrylists,andourpersonaltaste.Sinceplant-basedeatingisalifestyleforus,we’vediscovered

naturallymeat-freeand“veganized”faretheworldoverduringourrespectivetravels.Welovetheexperienceofbeingintroducedtonewfoods,anditistheseexperiences(andrecipeinspiration)thatwebringhomefromtripsnearandfar.Manyinternationalcuisinessimplylendthemselvesmoreeasilyto

plant-basedeatingthantypicalAmericanfaredoes.InJapan,fishisastaple,andinKorea,porkisincrediblypopular,butvegetablesandgrains(albeittypicallywhiterice)stillmakeupmorethanhalfofmostmeals.Spanish-styletapas,Turkishbreakfastfeasts,andGuatemalanrice-and-beanplattersallusemeatsparingly,makingitaneasyingredienttoomitwhencookingsuchfoodsathome.And,sincefoodisaboutmorethanjustfuelingourbodies—it’s

history,community,and,inmanycases,anactoflove—recastingourfavoritechildhoodmealsandfamilyspecialtiesasplant-baseddishesisawaytokeeptraditionsalive.We’veincludedplentyofthosefamiliar,comfortingrecipes,too.

HEARTYVEGGIEHOAGIESMAKES:1baguette,enoughfor4sandwiches//TIME:15minutesThisisaplant-basedspinonaclassicsandwichfromsouthernFrance,panbagnat.Weditchedthetraditionaltunabutkeptalltheotherflavors.Ifdesired,spreadathinlayerofhummusinsideyourbaguette.Thissandwichgetstastierthelongeritmarinates,sopackitinyourjerseypocketorbackpackanddiginmidday.

One12-ounce(340g)sourdoughorwholegrainbaguette2tomatoes,sliced1cucumber,sliced,salted,anddrained1cup(260g)cannedorfrozenandthawedartichokehearts,roughlychopped

1redbellpepper,slicedintorings¼smallredonion,thinlysliced⅓cup(60g)Kalamataolives,pittedandchoppedSaltandblackpepper2tablespoonspestoBalsamicvinegar

1Slicethebaguetteinhalfhorizontally(intotwoshortersegments),thensliceoffthetopthirdfromeachhalf.Scoopoutsomeoftheinsidesofthebottomportion,reservingthemforanotheruse(suchasbreadcrumbs).

2Toastlightly.

3Meanwhile,combinethetomatoes,cucumber,artichokes,bellpepper,onion,andolivesinamediumbowlandseasonwithsaltandpeppertotaste.

4Spreadthevegetablesinsidethebottomsectionofthebaguette(beingmindfulnottoaddtoomuchliquid).

5Spreadthepestoonthecutsideofthebaguettetop.Drizzlethecontentsofthebottomwithabitofbalsamic,thenplacethebaguettetopontothevegetables.

6Wraptightlyinparchmentpaper,thenaluminumfoil.Forbestflavor,letsitforatleast1hourorupto12hours.Sliceandserve.

BLAT(BACON,LETTUCE,AVOCADO&TOMATO)PITAS

MAKES:4sandwiches//TIME:20minutesThere’sajokethatveganscanmakebaconoutofanything,andwedo—anythingfrommushroomstococonutandevenseaweed.Dulseisreddish-brownseaweedthatgrowsinthenorthernAtlanticandPacific.Likeallseaveggies,it’sagoodsourceofvitaminsand

minerals,andit’shighinproteinbyweight.Whentoasted,ittakesonthetextureofbacon.Here,wecrumbleitandstuffintoapitaforaplant-basedspinonthe

BLT!Ifyou’renotafanofseaweed,youcansubstituteShiitakeBakin’.

2teaspoonscoconutoil(OF:omit)½cup(10g)dulse,pickedthroughandseparated,or1batchShiitakeBakin’

FewdropsliquidsmokeSaltandblackpepper2avocados,sliced¼cup(5g)choppedcilantro2scallions(whiteandlightgreenparts),sliced2tablespoonslimejuiceFour8-inch(20cm)wholewheatpitas4cups(115g)greens(mixedbabygreensorchoppedromaine)4plumtomatoes,sliced

1Placealargecast-ironskilletovermediumheat.Onceit’swarm,addthecoconutoil,thenthedulseandliquidsmoke.Tosstocombine.Cook,stirringoften,untilthedulseiscrispy,about5minutes.Removefromtheheatandseasonwithpeppertotaste.

2Mashtheavocadowiththecilantro,scallions,andlimejuice.Seasonwithsaltandpeppertotaste.

3Slicethepitasinhalfandtoastlightly.Gentlyopenthem,anddividetheavocadomixtureevenlyintoall8halves.Dividethegreens,tomatoes,anddulseevenlyamongthepitasandserve.

NOTE:Addasprinkleofsmokedpaprikaforanevensmokierbacontaste.Thecrispydulseitselfisreallygoodonpopcornwithnutritionalyeast,salt,andpepper.

LOADEDSPAGHETTISQUASHMAKES:2stuffedhalves//TIME:55minutesSquashislikenature’sbowl;it’sjustbeggingtobestuffed.Here,weloadeduponeverythingwe’dnormallyputonpastaforafun,quickdinner.Thisisonethat’sregularlyaddedtothemenuinwinter,withthesquashpreppedonabatch-cookingday.Bakeyoursquashahead

oftimesodinnercanbequick.

1largespaghettisquashSaltandblackpepperDriedherbs,suchasoregano,basil,orfennel2roastedredpeppers,chopped2cups(55g)babyspinach,chopped1cup(165g)cookedchickpeas½cup(130g)cannedorfrozenandthawedartichokehearts,roughlychopped

¼cup(45g)pittedKalamataolives,chopped¼cup(15g)sun-driedtomatoes(notpackedinoil),chopped1cup(250g)jarredpastasauceorWeeknightMarinaraChoppedbasilCashewCream,optional

1Preheattheovento400°F(200°C).Lineabakingsheetwithparchmentpaper.2Slicethesquashinhalf,scoopouttheseeds,thensprinkletheinsideliberally

withsalt,pepper,andherbsofyourchoice.Placecutsidedownonthebakingsheet.Bakeabout30minutes,oruntilthesquashisfork-tenderandcookedthrough.Atthispoint,youcanletthesquashcoolandrefrigerateuntilreadytoeat.

3Whilethesquashisbakingorwhenyou’rereadytoeat,combinetheredpeppers,greens,chickpeas,artichokehearts,olives,andsun-driedtomatoesinamediumbowl.

4Spreadhalfthemarinarainsidethesquashhalves,thendividethevegetablesbetweenthesquashhalves.

5Topwiththeremainingmarinaraandbakefor15minutes,untilthesquashisheatedthroughandthesauceisbubbly.Sprinklewiththebasilandservewiththecashewcream,ifusing.

NOTE:Somecookingmethodscallforpoachingsquashinwater,butthiscanyieldmushy,bland,waterysquash.Thisversionallowsforsomecoloronthecutside,andbybakingitcutsidedown,yousealinmoisture.

FF:Stopbythegrocerystoreolivebarforsmallamountsofroastedpeppers,sun-driedtomatoes,and,ofcourse,olives.

ONE-POTPASTASERVES:2to4//TIME:25minutesOne-potpastasarealltherage,andnowthatwe’vemadeone,wecanseewhy!Youonlydirtyonepot,andthesauceisthickandcreamy;it’saquickmealdisguisedascomfortfood.Youmaydoubtthemagicofthesinglepotthefirsttime,butaslongasyoustir,stir,stir,you’llbeaconvertwiththefirstbite.Whileyoucanuselongpastalikespaghetti,it’sabittrickiertokeepfromsticking.Ifyouonlyhavealong,stringypastaathome,

breakitinto2-inch(5cm)piecesfirst.

16ounces(454g)smallwholewheatpasta,suchaspenne,farfalle,ormacaroni,orGFifnecessary

5cups(1.2L)waterOne15-ounce(425g)cancannellinibeans,drainedandrinsedOne14.5-ounce(411g)candiced(withjuice)orcrushedtomatoes1yellowonion,chopped1redoryellowbellpepper,chopped2tablespoonstomatopaste1tablespoonItalianSpices1tablespoonoliveoil(OF:¼cup/60mlbroth)3garliccloves,minced¼teaspooncrushedredpepper,optional1bunchkale,stemmedandchopped1cup(42g)slicedbasil(seeNote)½cup(90g)pittedKalamataolives,chopped

1Addthepasta,water,beans,tomatoes(withjuiceifusingdiced),onion,bellpepper,tomatopaste,Italianspices,oil,garlic,andcrushedredpepper,ifusing,toalargestockpotordeepskilletwithalid.Bringtoaboiloverhighheat,stirringoften.

2Reducetheheattomedium-high,addthekale,andcook,continuingtostiroften,untilthepastaisaldente,about10minutes.(Seriously:Donotforgettostirorthepastawillclumpandthicken.Ifyouneglectyourdutiesandthisdoeshappen,add¼cup/60mlwaterorbrothtoloosen.)3Removefromtheheatandletsitfor5minutes(nowyoucanstopstirring).Garnishwiththebasilandolivesandserve.

NOTE:Toslicethebasil,stacktheleaves,rollthemintoacigarlikeshape,andsliceintoribbons.

Tip:Savetimebyboilingwaterinanelectrickettlewhileyoudoyourprepwork.Addtothepotandproceedasdirected.

PASTAMARINARAWITHSPICYITALIANBEANBALLS

SERVES:2to4/Makesabout3cups(720g)marinara//TIME:20minutestoprep,30minutestobakeTherearesomanyinterestingveganmeatswapsonthemarketthesedays,butmostaremadewithingredientswedon’tconsidertobewholefoods.Theseareacleanerversionofmeatballsthattastelikepepperoni,atleastfromwhatweremember.They’resoy-freeandcaneasilybemade

gluten-freebyusinggluten-freebreadcrumbs,andthedishcanbemadegluten-freebyusinggluten-freepastaoromittingpastaaltogether.

Fordayswhenyoudon’twantthejarredstuffbutalsodon’twanttospendalldaysimmeringsauce,justmakethisWeeknightMarinara,addingbeanballsifyou’vepreppedthemaheadoftime.Itworkswithfreshorcannedtomatoes,andit’sreadyinjustaboutthetimeittakestoboilpastaandopenacanofbeans.Ifyourtomatoesareunsalted,youcanadd¼teaspoonsaltbeforeserving.

SPICYITALIANBEANBALLS1tablespoonoliveoil(OF:¼cup/60mlbroth)½yellowonion,minced2teaspoonsdriedoregano1teaspoonfennelseeds1teaspoongarlicpowder

½teaspooncrushedredpepperOne15-ounce(425g)canwhitebeans(cannelliniornavy),drainedandrinsed

Saltandblackpepper½cup(30g)whole-grainbreadcrumbs(GFifnecessary)

WEEKNIGHTMARINARA1tablespoonoliveoil(OF:2tablespoonsmushroomstock)Handfulbasilleaves3garliccloves,mincedOne28-ounce(794g)canwholetomatoeswithjuicereserved,tomatoespureedorchopped

Salt(optional)Pasta,GFifnecessary,asdesired

1Tomakethebeanballs,preheattheovento350°F(180°C).Lineabakingsheetwithparchmentpaper(seeNote).

2Heatamediumskilletovermediumheat,thenaddtheoliveoil.Addtheonionandcook,stirringoften,untilitbeginstosoften,about5minutes.

2Addtheoregano,fennelseeds,garlicpowder,andcrushedredpepper.Cookuntilfragrant,about1minutelonger.Removefromtheheatandtransfertoafoodprocessoralongwiththebeans.

3Pulsetocombineandseasonwithsaltandpeppertotaste;addthebreadcrumbs.Pulseuntiljustcombined.

4Usinga2-ounce(3to4tablespoon)cookiescoop,formballs(itmaybenecessarytowethandstopreventsticking).Bakefor15minutes,flip,andbake15minuteslonger,oruntilgoldenbrown.

5Meanwhile,makethemarinara:Placeamediumsaucepanovermedium-highheat.Addtheoiltothehotpan.Onceit’swarm,addthebasilandgarlicand

cookfor2minutes,stirringoccasionally.Stirinthetomatoeswiththeirjuice,bringjusttoaboil,thenreduceheattolow,cover,andcookfor15minutes.Seasonwithsalt,ifdesired.

6Cookthepastaaccordingtopackageinstructions.Servetoppedwiththebeanballsandmarinarasauce.

NOTE:Toeliminateoilwhenbaking,weuseunbleachedparchmentpaperonourbakingsheets.Ifyouprefer,youcangreaseyourbakingsheetsoruseasiliconeliner.Donotsubstitutewaxpaper,whichwillburn(andmakeyourfoodtastelikecrayons).

Variation:ForaSardinian-stylesauce,add1teaspoonfennelseedswiththegarlic.

LENTIL-MUSHROOMNO-MEATPASTA(BOLOGNESE)

SERVES:2to4/Makesabout6cups(1.4kg)sauce//TIME:1hourLotsofpeoplehavefondchildhoodassociationswithspaghettiandmeatsauce,andthere’snoreasonyoucan’tgetthatsamecomfortfromaplant-basedversion!Thecombinationoflentilsandmushrooms(vegan-ese,ifyouwill)contributesplentyofflavorandaheartytexturetothissimplepastasauce.Serveover

whole-grainpastaorpolenta.Itfreezeswellandcaneasilybemultipliedtoserveacrowd.Leftoverscanbeservedatopsimpleoatsinthemorning,too.

2tablespoonsoliveoil(OF:¼cup/60mlmushroomstock)1largeyellowonion,finelydiced2portobellomushroomsorone10-ounce(283g)packagecreminimushrooms,trimmedandchoppedfine

2tablespoonstomatopaste3garliccloves,chopped1teaspoonoregano2½cups(600ml)water1cup(200g)brownlentilsOne28-ounce(794g)canpureedordicedtomatoeswithbasil(withjuiceifdiced)

1tablespoonbalsamicvinegarPasta

SaltandblackpepperChoppedbasil

1Placealargestockpotovermediumheat.Addtheoil.Oncetheoilishot(orthebrothstartstosimmer),addtheonionandmushrooms.Coverandcookuntilbotharesoft,about5minutes.Addthetomatopaste,garlic,andoreganoandcook2minutes,stirringconstantly.

2Stirinthewaterandlentils.Bringtoaboil,thenreducetheheattomedium-lowandcookfor5minutes,covered.Addthetomatoes(andjuiceifusingdiced)andvinegar.Replacethelid,reducetheheattolowandcookuntilthelentilsaretender,about30minutes.

3Cookthepastaaccordingtothepackageinstructions.4Removethesaucefromtheheatandseasonwithsaltandpeppertotaste.Garnishwiththebasilandserveatopthepasta.

FF:Useprecookedlentils,whichareavailableincansorinsealedpackagesintherefrigeratedvegetablecooler.Omitthewaterintherecipeifyoutakethisroute,andcookthesauceovermedium-lowfor20minutes,stirringinthelentilsattheendjusttoheatthem.

NOTE:Alwaysexamineyourlegumes—lentils,beans,andtheirbrethren—beforeusingtheminarecipe.Iftheyarecracked,wrinkly,orotherwiseweird-looking,theymaytakelongertocook.Insomecases,theymaynotsoftenatall.(Skipthemandopenacanofbeansfordinnerinstead!)

Variation:Substitute½cup(50g)finelychoppedwalnutsforthemushrooms.

SIMPLIFIEDSPINACH-MUSHROOMLASAGNA

MAKES:one9×13-inch(23×33cm)lasagna//TIME:30minutestoprep,1hourtobake,notincludingtimetomakeCashewCreamLasagnaisdefinitelynotaquickmeal,butit’sworththeeffortandfeedsacrowd.Thisversionusesnovegananalogsorprocessedfoods;instead,it’sfullofwholefoodversionsofthetraditionalingredients.Besuretouseagoodjarredsauce(orourWeeknight

Marinara).

1tablespoonoliveoil(OF:¼cup/60mlbroth)1yellowonion,diced2garliccloves,mincedTwo10-ounce(283g)packagescreminimushrooms,trimmedandchopped½teaspoondriedoregano½teaspoonfennelseeds½teaspoonsalt3cups(540g)cookedwhitebeans,ortwo15-ounce(425g)canswhitebeans,drainedandrinsed

One16-ounce(454g)bagfrozenspinach,thawedandsqueezeddryinalint-freetowel

½cup(30g)nutritionalyeastOne9-ounce(255g)boxwholewheatno-boillasagnanoodlesTwo24-ounce(680g)jarsmarinarasauceor2batchesWeeknight

Marinara1batchCashewCreamChoppedbasilVeganBasilPesto,optional

1Preheattheovento400°F(200°C).Placealargeskilletovermediumheat.Addtheoil,thentheonionandgarlic.Sauté,stirringoften,untiltheonionsaresoftandstartingtocolor,about10minutes.(OF:Addmorebrothasneeded.)Transferhalfoftheonionmixturetoamediumbowlandsetaside.

2Addthemushrooms,oregano,fennelseeds,and¼teaspoonsalttotheremainingonionmixtureintheskillet.(OF:Addanothersplashofbroth.)Cook,stirringoften,untilthemushroomsaredarkandhavereleasedtheirliquid,about10minutes.Removefromtheheat.

3Whilethemushroomscook,addthebeans,spinach,nutritionalyeast,andremaining¼teaspoonsalttothebowlwiththeonionmixture.Combinethoroughly.

4Spread1cup(240g)ofthesauceinthebottomofa9×13-inch(23×33cm)pan.Topwithalayerofnoodles,onethirdofthespinach-beanmixture,onethirdofthemushroommixtureand1cup(240g)sauce.(Whenyourunoutofsauceineachjar,add½cup/120mlwater,swirlitaround,andsetaside.)Repeattwomoretimes,thentopwithafinallayerofnoodlesandsauce.Addthewaterfromthesaucejars,ifusing,aroundtheedges,thentopwiththecashewcream.

5Coverwithparchmentpaperandaninvertedbakingsheetandbakefor40minutes.Uncoverandbakeforanother10minutes.Allowtocoolfor20minutesbeforeslicing.Garnishwithbasilandthepesto,ifusing,andserve.

Tip:UseaMicroplanetograteaBrazilnutontopofpastatoyieldmoundsoffluffy,Parmesan-likeribbons.

BLUEPRINT:LIFESAVINGBOWLMAKES:1bowl,buteasilyscaledup//TIME:10minutes,notincludingtimetocookquinoaAcrossbetweenasaladandAGrain,aGreen&aBean,somenightsthesebowlsaretheonlythingthatstandsbetweenusandtakeout.There’snorecipe,justaformula—andaprayerofgratitudefortheirexistencewhenyou’restarvingandlackingthemotivationtocook.Ifdesired,crumbletoasted

dulseontopformoreflavor.

1cup(185g)cookedquinoaoranyGFwholegrain1cup(110g)shreddedorchoppedrawvegetablessuchascarrots,onions,bellpeppers,and/orcucumbers

½avocado,sliced,or¼cup(60g)GFhummusorsalsa¼cup(60g)preparedsauerkrautorkimchi2tablespoonsnutritionalyeast1tablespoonlimejuiceorvinegarSesameorhempseeds

Layeralltheingredientsinabowlanddigin.

BUDDHABOWLMAKES:1bowl,buteasilyscaledupformoreBuddhas!//TIME:15minutes,

notincludingtimetocookquinoaormakeKoreanTahiniBBQSauceInAsheville,NorthCarolina,wehaveseveralamazingveganandvegetarian

restaurants,butthere’sonlyoneRosetta’sKitchen.Rosetta’sisaninstitution,havingservedupcomfortfoodandheartybowlsbrimmingwithlocal,organicvegetablessince2002.Rosetta’sBuddhaBowlisfreshyetfilling,andthisisourattemptatre-creatingit.Ifyou’reeverinAsheville,doyourselfafavorandtrytheoriginal,butinthemeantime,thisbowlofplentywillsatisfyyourbellyand

soul.

1cup(185to195g)cookedquinoaorbrownrice4ounces(115g)tofuortempeh—anyvariety(preferablybakedafterbeingmarinatedintheB-SavorySauce&Marinade)¼cup(60ml)KoreanTahiniBBQSauce

2cups(60g)mixedbabygreens½cup(55g)shreddedcarrotsorbeets½cup(105g)mungbeansprouts½cup(115g)sauerkrautorkimchi½avocado,slicedSesameorhempseeds

Warmthegrains,tofu,andsauceandtransfertoabowl.Topwiththeremainingingredients.Digin!

JERKKIDNEYBEANSSERVES:2to4//TIME:15minutes,notincludingtimetocookrice

Confession:Thisstartedoutasasemi-homemademeal,usinghalfajarofleftovertomatobasilsauceandacanofredkidneybeans.Turnsout,addingjerk

seasoningunitesthesetwodisparateingredientssowellthatthisisnowafavoritequickweeknightmealservedoverriceorpastawithpeasorsteamedgreens.Ifyoulikeyourfoodspicy,addanothertablespoonortwooftheJerk

Spices.

1tablespooncoconutoil(OF:¼cup/60mlbroth)1largeyellowonion,diced2tablespoonsJerkSpicesOne14.5-ounce(411g)candicedtomatoeswithjuiceOne15-ounce(425g)canredkidneybeans,drainedandrinsedHalfa24-ounce(680g)jarmarinarasauceorone14.5-ounce(411g)cantomatosauce

SaltandblackpepperCookedbrownrice(½cup/100gperserving)

1Placeamediumsaucepanovermedium-highheat.Addthecoconutoil.Onceitmelts,addtheonion.Cookfor5minutes,thenstirinthejerkspices.Cookfor1minute,thenaddthedicedtomatoeswiththeirjuice,thebeans,andmarinarasauce.Bringtoasimmer,cover,andcookfor10minutes.

2Seasonwithsaltandpeppertotaste,andserveovertherice.

REDALERT:Redkidneybeanscan’tbeslowcooked.Theycontainagroupofproteins(lectins)thatistoxicunlesscookedatahightemperature—andslowcookingisn’tsufficient.Cannedbeansaresafe,asthey’vebeenfullycookedatapropertemperature.

CHICKPEA“POLENTA”STEWSERVES:2to4//TIME:40minutesThisstewwasinspiredbyouraffinityforchickpeaflourandtheEthiopiandishshirowot.Ityieldsapolenta-likestewthatcanbeeatenasis(evenforbreakfast)oratopsteamedveggies.Pairwithpita

wedgesorriceforamoresubstantialmeal.

Harissaisusedinthebaserecipe,butthisdishworkswithalmosteveryotherseasoningblendlistedinthebeginningoftheFlavorBoostschapter.

1tablespoonoil(OF:¼cup/60mlbroth)

2tablespoonsspiceblend,suchasHarissa1yellowonion,chopped2cups(480ml)water1cup(120g)chickpeaflour(garbanzobeanflour),soakedinwaterovernight

One28-ounce(794g)candicedtomatoeswithjuice

1Placeamediumstockpotovermediumheat.Addoilandthespiceblendandcookuntilfragrant,about1minute.Addtheonionandcookuntilbeginningtosoften,about3minutes.

2Addthewaterandflour,thenthetomatoeswiththeirjuice.Stirtocombine,cover,andcookfor30minutes,stirringevery10minutes.

3Removefromtheheatandletsitfor10minutesbeforeserving.

BLUEPRINT:BETTERTHANTAKEOUTCURRY

SERVES:4to6//TIME:15minutestoprep,25minutestocookThisisfinallyit,aneasycurrythat’sbetterthantakeout!Thesecret?Sugarandsalt.(Don’tworry,it’sonlyabitofeach.)Withoutthem,theheatofthespicesoverwhelmsthedish;thesugarandsalthelproundouttheflavor.Thefatfromthecoconutmilkcontributescreaminessandrichness,providingaperfectfoiltothespicy

elements.

Thiscurryisaformula.Throwinanyvegetablethat’sinyourcrisper—themore,themerrier.You’llsimplyaddthehardvegetablesalongwiththepotatoesandthesofteroneslater.Ifyoudon’thaveredlentilsonhand,feelfreeuseanycookedorcannedbean.Eatthiscurryasis(it’sawell-balancedmeal)orwithriceornaan.

1tablespooncoconutoil(OF:¼cup/60mlbroth)

1redoryellowbellpepper,chopped1yellowonion,chopped3garliccloves,minced2teaspoonsGaramMasalaorstore-bought)2tablespoonsyellowcurrypowder

2tablespoonstomatopaste2sweetpotatoes,chopped2waxypotatoes,suchasYukonGold,chopped

2carrots,chopped1½cups(310g)redlentils,rinsedanddrained4cups(960ml)water1smallheadcauliflower,brokenintoflorets¼cup(60ml)lightorfull-fatcoconutmilk1tablespoondarkbrownsugar1tablespoonarrowrootpowder1tablespoonlimejuice1tablespoonredmisoChoppedbasilorcilantro

1Meltthecoconutoilinalargestockpotovermediumheat.Addthebellpepper,onion,andgarlicandcook,stirringoccasionally,untilthevegetablesaresoft,about3minutes.Addthegarammasalaandcurrypowder,stirtocombine,andcookuntilfragrant,about1minute.

2Stirinthetomatopaste.Cook,stirringoften,untilthetomatopasteisfragrantandstartingtodarken,about1minute.

3Addthesweetpotatoes,waxypotatoes,carrots,andlentils.Stirtocombine,thenaddthewaterandincreasetheheattohigh.Bringjusttoaboil,thenlowertheheattomediumandstirinthecauliflower,coconutmilk,andsugar.

4Coverandcookuntilthevegetablesarefork-tender,about12minutes.Removefromtheheat.

5Inasmallbowl,combinethearrowrootpowder,limejuice,andmiso,alongwithabout¼cup(60ml)liquidfromthepot.Stirthemixtureintothestew.Letcooluntilthesaucethickens,about10minutes.Sprinklewithbasilandserve.

BLUEPRINT:SHEET-PANMEALS(ROASTEDVEGGIESWITHTOFU)SERVES:2to4//TIME:10minutestoprep,30minutestobakeThere’s

somethingyoudon’trealizeaboutAshevilleunlessyou’velivedhereawhile:It’satemperaterainforest.Itoftenrainssuddenly(andhard!)intheafternoonsandearlyeveningthroughoutthesummer—whichmeansfiringupthegrillfordinnercanbeagamble.Thissheet-panmealhasbecomeastand-inforgrilledsummerdinners.Whileitdoesn’tlendthesmokycharthatthegrilldoes(itturnsoutthat’snotsogreatforourhealthanyway),itdoesleaveyouwithmoretime

intheeveningtosqueezeinaworkout.

Pairthissimpledishwithanysaucethatcomplementsyourspiceblend.SeeChapter5andChapter8formoreideas.WeparticularlylikeMisoGravy,ClassicFrenchVinaigrette,orVeganBasilPesto.Thisworksequallywellwithtempeh.2to3typesofvegetablestoyield1½pounds(680g),suchas:

»Sweetpotatoes,potatoes,oranotherrootvegetable

»Yelloworredonions,bellpeppers,orfennelbulbs

»Redcabbage,broccoli,orcauliflower

»Summersquashorzucchini

»Freshcorn,kernelsslicedoffthecobs

»Portobellomushroomcapsorbuttonmushrooms,trimmed

1pound(454g)extra-firmtofuortempeh

1tablespoonoliveoil(OF:¼cup/60mlbroth)2tablespoonsspiceblend(suchasGaramMasalaorFall&WinterAll-PurposeSeasoning,orchooseastore-boughtblend)Saltandblackpepper

1Preheattheovento400°F(200°C).Linetwobakingsheetswithparchmentpaper.

2Chopthevegetablesintoequal-sizepieces.Cubethetofu.3Dividethevegetablesandtofubetweenthepreparedbakingsheets.Drizzlewiththeoil,andsprinklethespicesevenlyoverthebakingsheets.Tosstothoroughlycoat,andseasonwithsaltandpepper.

4Bake,uncovered,untilthevegetablesarecookedthroughandstartingtobrown,about30minutes.(Rotatethebakingsheetshalfwaythroughifnecessaryforevencooking.)Serve.

Tip:Topreventoil-freeroastedvegetablesfromdryingout,placeasecondpieceofparchmentorasiliconematontop,alongwithanotherbakingsheet.Thiswillhelpsealinmoisture.

PINEAPPLE–BLACKBEANBOWLSWITHROASTEDVEGGIES

MAKES:2largebowls//TIME:15minutestoprepare,30minutestobake,notincludingtimetocookbeansandmakeCreamyAvocado-LimeDressingThesesimpleroastedveggieandblackbeanbowlsareinspiredbySalsa’sinAsheville,whichservesfoodinlavastonebowlsandgiantwoodenbuckets.Theveganversionsalwayshaveatleastsixdifferentveggies,whichisanicetouch,pluspineappletomakethedishreallystandout.Youcouldalsoaddavocado

(becausethatisneverabadidea).

2sweetpotatoes,cubedOne10-ounce(284g)bagfrozenpineapple,thawedandjuicereserved2redoryellowbellpeppers,slicedintostrips1yellowonion,slicedthin1tablespoonmeltedcoconutoil(OF:¼cup/60mlbroth)2teaspoonsgroundcuminGratedzestandjuiceof2limesSaltandblackpepper2cups(345g)cookedblackbeans¼cup(60ml)water1batchCreamyAvocado-LimeDressing¼cup(60g)salsa1ounce(30g)plantainchips(optforthebakedvariety)

2tablespoonspumpkinseedsGFhotsauce,optional

1Preheattheovento425°F(220°C).Linetwobakingsheetswithparchmentpaper.

2Placethesweetpotatoesononesheetandthepineapple,bellpeppers,andonionontheother.Drizzlethesheetsevenlywiththeoil,thensprinkle1teaspooncuminandhalfthelimezestandjuiceoverbothtrays.Seasonwithsaltandpepper.

3Bakethesweetpotatoesfor30minutes,stirringhalfwaythrough,andthepineapple,bellpeppersandonionfor20minutes.

4Meanwhile,heattheblackbeansinamediumsaucepanovermediumheatwiththewater,remaining1teaspooncumin,andremaininglimezestandjuice.Seasonwithsaltandpeppertotaste.

5Dividethesweetpotatoesbetweentwobowls,thentopwiththeroastedvegetablesandpineappleandtheblackbeans.

6Drizzlewiththedressing,thentopwiththesalsa,plantainchips,andpumpkinseeds.Servewithhotsauceifdesired.

PINTOBEAN&GREENSENCHILADACASSEROLE

MAKES:8pieces//TIME:10minutestoprep,30minutestocook,notincludingtimetocookbeansormakeCashewQuesoAuthenticMexicanfoodisn’ttypicallydrowninginmeltedcheese.Luckyforus,it’sactuallyquiteeasytoveganize.ThisquickcasseroleisourbusyweeknightspinonaMexicanfavorite,enchiladas.Itcombinesalltheflavorsofenchiladas:smokychipotle

sauce,creamy(cashew)queso,andplentyofbeans.We,ofcourse,addplentyofvegetablesforamorebalancedmealthat’seasilycustomized;tryswappingindifferentseasonings,beans,andgreens,orsubstitutewholewheattortillasor

pitasforthecorntortillas.

1teaspoonoliveoil(OF:omit)1yellowonion,diced1bunchkale,stemmedandchopped2teaspoonsTacoSeasoning3cups(510g)cookedpintobeans,ortwo15-ounce(425g)canspintobeans,drainedandrinsed

SaltandblackpepperOne16-ounce(454g)jarGFsalsa(anyvariety)12corntortillas½cup(80g)CashewQueso,ormoretotasteDicedavocado,optionalSlicedblackolives,optionalChoppedcilantro,optional

1Preheattheovento400°F(200°C).Coata9×13-inch(23×33cm)bakingdishwiththeoil.

2Layerintheonion,kale,tacoseasoning,andbeans.Seasonwithsaltandpepper.Pourhalfthesalsaevenlyoverthebeans.Layeronthetortillas.Topwiththeremainingsalsaandthecashewqueso.

3Coverwithaninvertedbakingsheetandbake,about30minutes,oruntilthevegetablesaresoftandthesalsaisbubbly.

4Removefromtheovenandletrestfor10minutes.Sliceandservewiththeavocado,olives,andcilantro,ifdesired.

BLUEPRINT:AGRAIN,AGREEN&ABEAN

MAKES:1largebowl//TIME:20minutesto1hour,dependingonthegrainyouchoose,notincludingtimetocookbeansAGrain,aGreen&aBean(akaTheWorld’sMostPerfectVeganMeal)isthebaseformanyaNoMeatAthletemeal.Withitsendlessvariations(seetable),it’sthekingofcheap,healthy,easy,andsatisfyingmeals.Grainsandbeansarequiteinexpensiveifyouchoose

wiselyandbuytheminbulk.Thegreenswillcostmore,butevenalittlegoesalongwaytowardcontributingplentyofflavor,color,andtexturalcontrast(nottomentionkeynutrients).The“greens”don’tevenhavetobegreen.Youcanadd

anyvegetable—cookedorraw—thatyouhaveonhand.

Dressitupwithanyflavorcomboimaginable,ordressitdownwithjustsaltandpepper.Takeitfurtherbysautéinganonionorpepperandgarlicinthepotbeforeyoucookthegrainforaddeddepth.Youcanusedriedbeansthatyou’veprepared,oreventossquick-cookinglentilsintothepotwiththegrainasitcooks.

AGrain(seetable;quinoaandbrownricearefavorites)

SeasaltAGreen(seetable;collardsandkale,packedwithnutrients,areourtoppicks)

ABean(seetable;cooked,unlessusingquick-cookinglentils)ASpiceBlend(seetable)orotherflavoring,suchashotsauce,salsa,

vinegar,ortamari,totaste

Inalargepot,cookthegrainofyourchoiceintheappropriateamountofwater(accordingtothepackagedirections)withalittlesalt.Onceit’salmostdone,addthegreensofyourchoice.Whilethegreenswiltorsoften,addthecookedbeansorlegumesofyourchoice.Thendressitupwithmoresaltandaspiceblendorwhateverflavoringyou’reinthemoodfor.

FF:Formealsinminutes,chooseprewashedgreensinclamshellpackagingorfrozengreens;cannedbeans(drainandrinsebeforeheating);andheat-and-eatgrains.

SF:Makeyourbeansandgrainsfromscratch.Ifyouhaveleftovergrainsandbeans,freezeindividualportionstomakefuturemealscometogetherinminutes.

Herearesomeofourfavoriteflavorsandingredients:AGRAIN(½cup)

Barley(100g)

Brownrice(90g)

Farro(105g)

Millet(100g)

Polenta(coarsecornmeal;70g)

Quinoa(95g)

Wheatorspeltberries(95g)

AGREEN(2cupschopped)Broccoli(180g)

Cabbage(napa,savoy,green,orred;140g)

Collards(70g)

Kale(30g)

Spinach(80g)

Swisschard(70g)

Zucchininoodles(220g)

ABEAN(1cupcooked)Adzukibeans(230g)

Blackbeans(170g)

Black-eyedpeas(165g)

Chickpeas(165g)

Lentils(200g)

Pintobeans(170g)

Redkidneybeans(175g)

ASPICEBLENDFall&WinterAll-PurposeSeasoning

Freshdillandtarragon

GaramMasala

Harissa

ItalianSpices

JerkSpices

TacoSeasoning

8Greens

You’reProbablyNotEatingWeallknowtheimportanceofgettingourgreens,butit’seasyto

reachforthesameonesoverandover(ahem,spinachandkale).Insteadofrelyingonjustoneortwovarieties,diversifyyourrepertoiretomakesureyou’regettingagoodmicronutrientbalance.Herearesomeofthegreensweturntowhenwe’relookingtoshakeupourroutine.

ARUGULASpicyandintense,arugulaisnotagreenthatblendsintothebackground.ThispepperycruciferousveggieispackedwithvitaminAandfolate,anditcanbeeatencookedorraw.Tossonpizzas,pureeintopesto,orsauté

withgarlic,thentopwithfreshpeaches,walnuts,andlemonzestandjuice.

TryspreadingSpanishRedPepperSpreadonatoastedbaguettewitharugulaandlemonjuice.

COLLARDGREENSKnownfortheircholesterol-lowering,cancer-fightingproperties,collardgreensaresturdy,versatilegreensrichinvitaminsA,C,andK;theyalsosupplyagooddoseofcalcium.Sautéthemwithonionsandgarlic,thensimmerinvegetablebrothuntiltender.Orremovethestemfromalargeleaf,lightlysteamit,anduseittowraptacos,burritos,andsandwiches.

TrywrappingaSpicyBlackBean&BeetBurgerinacollardleafalongwithsomeslicedredonion.

DANDELIONGREENS:Dandeliongreens(yes,liketheweedsinyouryard)arepepperyandbitter;they’realsoagoodsourceofcalcium,iron,potassium,andzinc,plusBvitaminsandvitaminsA,C,andD.Unlikespinachandchard,dandeliongreensaresomewhatlowintheoxalicacidthatcaninterferewithyourbody’sabilitytoabsorbcalcium.They’vealsobeenusedtraditionallyasanherbtosupporthealthyliverfunction,andtheyareanaturaldiuretic,sothey’regreatforreducingbloatafteraraceortravel.(Note:Don’tactually

picktheonesfromyouryard.Growthemfromorganicseedinyourgarden,orpurchasethematthesupermarket.)Trymakingthebaseofyour

saladsonepartbittergreens,suchasdandelion,andonepartmilder

lettuce,suchasromaineorgreenleaf.Bittergreenstypicallycontainmorenutrientsthanmilderones,buttheycanalsobeabitoverpoweringontheir

ownwheneatenraw.

MÂCHE:Alsocalledlamb’slettuce,mâcheisafantasticplant-basedsourceof

omega-3fattyacids.Deepgreenandvelvetywithatender,nuttyflavor,it’sbestmixedwithothergreensinsalads.

TryaddingmâchetoasaladdrizzledwithBlueberry-WalnutVinaigrette.

MIZUNA:HighinvitaminC,thismildJapanesemustardgreenisoftenfoundinbabygreenmixes.Thisfeathery,frillygreenalsocomesinareddish-purplevariety,andbothhaveamildpepperyflavorthat’sacrossbetweenkale

andarugula.Useitrawinsalads,orchopitandstirintoanysoup,stew,ortofuscramble.

TrystuffingitintoawrapwithTempehBreakfastSausageandMisoGravy.

NETTLES:Thenettlesthatstingyouonthetrailareactuallyasuperfood.Eachcupcontains7calories,2gramsofprotein,and6gramsofdietaryfiberandprovides8percentofyourdailyiron(twotimeswhatspinachboasts)and42percentofyourcalcium.Nettlesarelowinoxalates,compoundsthatinhibitthebodyfromabsorbingcertainnutrients,soyoucanreallyaccessthatcalcium!Plus,theycontainvitaminC,whichhelpsyouabsorbiron.Thestinggoesawayonceyoucookthem,sowearglovestohandlethem,thenpreparethemasyouwouldspinachorkale.(Findthematco-opsandfarmersmarketsinspring.)Tosswithpasta,lemonjuiceandzest,and

CashewCreamforadeliciouscarb-loadingmeal.

TrystirringchoppednettlesintoAnti-InflammatoryMisoSoup.

RAINBOWCHARD:Partofthesamefamilyasbeetsandquinoa,Swisschardisalmosttwo

veggiesinone.Rainbowchardcontainsauniquesetofphytonutrientsandantioxidants,thankstoitsmulticoloredstemsandveins;it’salsoloadedwithvitaminsA,C,andK,plusmagnesium.Removetheleavesfromthestemsanduseasyouwouldspinach.Sautéthestemswithonionsinsoupsandstews,orstuffthemwithhummusornutbutterforacolorfulsnack.(Note:Swisschardcontainshighamountsofoxalicacid,whichblocksnutrientabsorption.However,steamingcharddoeshelpreduceitsoxalic

acidcontent.)TryswappingchardforthecabbageinColcannon.

TURNIPGREENS:Acalciumsuperhero,thesepotentgreenscontainalmost20percentof

yourdailyvaluepercup—infact,theirtrademarkbittertasteisduetothehighcalciumcontent.Preparethemasyouwouldcollardgreens,orswapthemforkaleinanycookedrecipe.Cookingthemwithonions,garlic,or

spiceshelpstonedownthebitternesswithoutsacrificingnutrition.

TrysubstitutingturnipgreensforthecollardgreensinCaribbeanCoconutCollards&SweetPotatoes.

WHYSOAKGRAINSANDLEGUMES?Grainsandlegumescontainvaryinglevelsofphytates,whichinterferewithyourbody’sabilitytoaccessthenutritioninthesefoods.Soakingthemovernightinwaterwithabitofacidcanhelpremovesomeofthephytatesandcutdownoncookingtime.It’sastepthat,onceyoudoitacoupleoftimes,becomessecondnature.Everynightwhenclosingdownthekitchen(washingdinnerdishesandpreppingtomorrow’sdaytimemealsandsnacks),glanceatyourmealplanandsoakwhateverbeanorgrainisonyourlistforthefollowingday.(Therearerareexceptionstothis,suchassushirice,whichshouldnotbesoaked.)Itonlytakesaminute,andthehealthbenefitsandtime

savedareworththeminimaleffort.

Here’show:Addyourlegumesorgrainstoalargebowlandcoverwithwaterbyatleast2inches(5cm).(Youcanaddboilingwatertofurtherspeedupthesoakingprocess,butit’snotnecessary.)Addasplashofwhitevinegar.Giveitastirtopreventclumpingandsetaside.Beforecooking,drainandrinseuntilthereisnomorefoam.(Thevinegarwillnotbedetectableafteryourinse.)Cookasusual,thoughsoakedgrainsmightcookfaster,sokeepacloseeyeonthem.

WHYRINSEQUINOA?

Quinoaiscoatedwithbittersaponins,which,whilenotharmful,canaddaslightlyunpleasanttaste.Weprefertotaketheextrasteptosoakquinoaforatleastafewhours,thenrinseuntilthewaterrunsclearanddrainwell.

11WAYSTOSPICEUPAGRAIN,AGREEN&ABEAN:

1CREAMYSALSA:Topwithsalsaandhummus,preferablyaroastedredpeppervariety.

2COCONUT-LIME-CILANTRO:Stir1to2tablespoonsfull-fatcoconutmilkintoyourbowl,squeezethejuiceof½limeontop,thensprinklewithcilantro.

3SESAME-TAMARI-GINGER:Grategingertotasteontoeachserving(start

with¼teaspoon),alongwithasprinkleofsesameseedsandadrizzleeachoftamariandtoastedsesameoil(OF:tahinithinnedwithwater).

4LEMON-CAPER:Addthejuiceof½lemon,1teaspoonoliveoil(OF:¼mashedavocado),and1teaspoonchoppedcapers.

5SMOKYANDCHEESY:Addadollopofhummus,2tablespoonsnutritionalyeast,andafewheartyshakesofsmokedpaprika.

6ITALIANSTYLE:Adddriedoreganoandbasiltoyourbowl,thentopwithtomato-basilsauce.

7FRENCHVINAIGRETTE:Drizzleyourfavoritevinaigrette(orourClassicFrenchVinaigrette)overhotorcolddishes.

8TABBOULEHSTYLE:Anotherhotorcoldoption.Tosswithplentyofchoppedflat-leafparsley,lemonjuice,andoliveoil(OF:skip),aswellasdicedredonionandtomatoes.

9FRUITANDNUTS:Cookwith1teaspooneachdriedrosemaryandthyme.Stirindriedcranberriesorraisinsandtopwithwalnutpiecesorpecans.(Youcanalsoadd1teaspooncurrypowder.)10PESTO:Topeachservingwithhomemadeorstore-boughtpesto.

11OTHERFLAVORBOOSTS:SeeChapter8formoreoptions!

PEANUTBUTTERTEMPEHSERVES:2to4//TIME:10minutestoprep,30minutestobakeRosetta’sKitcheninAshevillemakesapeanutbuttertofuthat’sdelightful;however,it’scookedinoilbeforegettingslatheredinsauce,soit’snotexactlyidealtrainingfuel(butwhatapostracefeastitis!).Throughquiteabitoftrialanderror,wecreatedthislightened-up,slightlyspicytempehversion.Lightlysteamingthe

tempehreducesitsbitterness.ThisdishisexcellentwithourKoreanTahiniBBQSauce.Serveovermashedpotatoesandsteamedkale,orinapita(gluten-freeif

necessary)withroastvegetables.

Two8-ounce(227g)packagestempeh,lightlysteamedifdesired

½cup(130g)naturalpeanutbutter(creamyorcrunchy)⅓cup(20g)nutritionalyeast1tablespoonfreshlemonjuiceorapplecidervinegar1tablespoonreduced-sodium,GFtamari½teaspoonblackpepper¼teaspoonsalt⅛teaspooncayennepepperor¼teaspooncrushedredpepper⅓to½cup(80to120ml)warmwater

1Preheattheovento375°F(190°C).Lineabakingsheetwithparchmentpaper.2Sliceeachblockoftempehinto8pieces.Smasheachoneslightlywiththeheelofyourhandtoincreasethesurfacearea.

3Inashallowdish,combinethepeanutbutter,nutritionalyeast,lemonjuice,tamari,pepper,salt,andcayennewithenoughwatertoformathicksauce.Thesauceshouldbelighterincolorthanpeanutbutterandbethinnerthanketchup.Ifit’stoothick,addwater,1tablespoonatatime.Ifitgetstoothin,whiskinanothertablespoonortwoofpeanutbutter.

4Coateachpieceoftempehwiththesauceandplaceonthepreparedbakingsheet.Spoonanyremainingsauceontopofthetempehslices.

5Bakefor15minutes,flipthetempeh,ifdesired,thenbakeforanother15minutes,oruntilthesaucehasformedacrustonthetempehandturnedmediumbrown.Serve.

Variation:ForPeanutButterTofu,toss1pound(454g)cubedextra-firmtofuwith1tablespoonarrowrootpowder,thenproceedwiththerecipeasindicated.

NAKEDSAMOSABURGERSMAKES:12burgers//TIME:15minutestoprep,1hourtocookPreferthefillingofasamosatoitsgreasy,deep-friedwrapper?Thenyou’llappreciatetheseburgers.Thoughthesearegreatontheirown,they’renotbean-based,soyoucouldpairthemwithredlentilssimmeredwithGaramMasalaandalittle

coconutmilkforamoresubstantialmeal.

2pounds(900g)waxypotatoes,suchasYukonGold1tablespoonoliveoil(OF:2tablespoonsbroth)1largeyellowonion,chopped1jalapeño,minced(seedsandribsremovedforlessheat)1-inch(2.5cm)pieceginger,grated(seeTip)2garliccloves,minced1tablespoonGaramMasalaorstore-bought1tablespoongroundcumin1teaspoongroundcoriander¾teaspoonsalt¼teaspoonblackpepper¼teaspoongroundturmeric1½cups(200g)frozenpeas,rinsedundercoldwateruntilslightlythawed

1Preheattheovento425°F(220°C).Lineabakingsheetwithparchmentpaper.2Boilorsteamthepotatoesinalargepotovermedium-highheatuntilfork-tender,about15minutes.(Wedon’tchopthem,ascookingpotatoeswhole

retainsmoreoftheirpotassium.)Drainandsetaside.

3Addtheoiltothenow-emptypot.Turntheheattomediumandaddtheonion,jalapeño,ginger,andgarlic.Cook,stirringoften,untiltheonionsaresoft,about3minutes.Addthegarammasala,cumin,coriander,½teaspoonsalt,thepepper,andturmericandcookanother2minutes,stirringoften.

4Placethepotatoesinalargebowl.Usingyourhandsorapotatomasher,mashintobite-sizepieces.Stirintheonionmixture,thenfoldinthepeas,beingcarefulnottomashthepeas.

5Usingwethands,formthemixtureinto12patties.Placeonthepreparedbakingsheetandsprinklewiththeremaining¼teaspoonsalt.Baketheburgersfor30minutes,flippinghalfwaythrough.Letcoolfor5minutes,thenserve.

Tip:Weusegingerfrequently,sothishackhassavedalotoftime.Scruborganicgingerwell,usingaparingknifetotrimanyparticularlygnarlyspots.Thenusethebackofateaspoontoscrapeofftherestofthepeel.Choproughlyandprocessinahigh-speedblenderwithabout¼cup(60ml)waterperthumb-sizeknobofgingeruntiltotallyliquefied.Strainandfreezeinanice-cubetray.Oncefrozen,popthegingercubesintoanairtightcontainer.Voilà!Eachcubeisabout1tablespoon.(Thisblendertrickalsoworksforgarlic,freshherbs,andpeeledfreshturmeric—justskipthestrainingstep.)

THANKSGIVINGBURGERSMAKES:8burgers//TIME:15minutestoprep,30minutestocook,not

includingtimetocookbeansTheseburgersaregreatforusingupleftoverfallvegetables,andtheytastelikeThanksgiving.They’realsoalow-fussburger:Justmixandmash,bake,andeat.Lightlysteamingthetempehreducesits

bitterness.

One8-ounce(227g)packagetempeh,roughlychoppedandlightlysteamedifdesired

1½cups(270g)cookedwhitebeans1cup(205g)roastedbutternutsquashcubes1cup(90g)shreddedraworthawedfrozenbrusselssprouts½smallyellowonion,diced½cup(60g)choppedtoastedpecans¼cup(30g)driedcranberries1tablespoonFall&WinterAll-PurposeSeasoningSaltandblackpepper8whole-grainhamburgerbuns

OPTIONALTOPPINGS:QuickPickledOnionsLettuceWhole-grainmustard

Preparedcranberrysauce

1Preheattheovento400°F(200°C).Lineabakingsheetwithparchmentpaper.2Combinethetempeh,beans,squash,brusselssprouts,onion,pecans,cranberries,andseasoningblendinafoodprocessor.Pulseafewtimes,seasonwithsaltandpepper,andcontinuetopulseuntilthoroughlycombined.

3Withwethands,scoopbaseball-sizeportionsintoballs,thenflattenintopatties.Placeonpreparedbakingsheet.

4Bakefor30minutes,oruntilgoldenbrown,flippinghalfway.Serveeachpattyinabunwithtoppings,ifusing,orwrapupforlater.(Thepattiescanberefrigeratedforupto3daysorfrozenforupto2months.Tofreeze,layercooledburgersbetweenslicesofparchmentandstoreinanairtightcontainerforupto2months.)

SPICYBLACKBEAN&BEETBURGERS

MAKES:8burgers//TIME:20minutestoprep,40minutestocookThego-to“meat”foralotofveggieburgersissoyproteinorvitalwheatgluten.Instead,weoptforwholefoods,namelybeans,beets,andbrownrice.Thericeistheingredientthatbindstheburgersand—alongwiththebeetsandbeans—gives

themachewy,burger-liketexture.Lettingthefinishedburgermixturerestinthefridgeforatleastanhourwillhelpthemholdtogetherbetter.Ifyou’relessconcernedaboutthat(orprefertoeatyourburgersovergreensandwithoutabun),thenskipthissteptosavetime.ServewithSesame-TurmericOvenFries.

One15-ounce(425g)canblackbeans,drainedandrinsed

1cup(195g)cookedbrownrice1tablespoonoliveoil(OF:¼cup/60mlbroth)2tablespoonsTacoSeasoningorHarissa1beet,peeledandgrated1carrot,peeledandgrated½yellowonion,finelydiced2tablespoonsapplecidervinegar2tablespoonstomatopaste3garliccloves,minced¼teaspoonsaltBlackpepper

8hamburgerbuns

OPTIONALTOPPINGS:

QuickPickledOnionsLettuceTomatoslicesPicklesorsauerkrautYouWon’tBelieveIt’sCashewRanchDressingWhole-grainmustardNo-sugar-addedketchup

1Preheattheovento400°F(200°C).Lineabakingsheetwithparchmentpaper.2Pulsetheblackbeansandriceinafoodprocessoruntilthoroughlycombined.Transfertoamediumbowlandsetaside.

3Heatamediumskilletovermediumheat,thenaddtheoil.Addthetacoseasoningandcook,stirringoften,untilfragrant,about1minute.

4Addthebeet,carrot,andonionandcook,stirringoften,untilthevegetablesaresoft,about5minutes.

5Addthevinegar,tomatopaste,andgarlicandcookuntilthetomatopastehasdarkenedandthickened,about3minutes.(Thereshouldbelittleexcessmoistureleftinthepan.Ifthereis,useaslottedspoonwhentransferringthevegetablesinthenextsteptoavoidsoggyburgers.)6Removefromtheheatandaddthesalt;seasonwithplentyofpepper.Addthevegetablemixturetothebean-ricemixture.Stir(ormixwithyourhands)untilthoroughlycombined.

7Usingwethands,scoopandmoldthemixtureinto8patties,eachaboutthesizeofatennisball.(Ifdesired,refrigeratetheuncookedpattiesfor1houroruptoovernight.Youcanalsofreezethemforupto3monthsatthispointandthawtheminthefridgeovernightbeforebaking.)8Placetheburgersonthepreparedbakingsheetandbakefor30minutes,thenflipandcookforanother10minutes.Letcoolfor10minutesonthebakingsheet(theburgerswillholdtogetherbetter

whenthey’renotstraightoutoftheoven).

9Serveeachpattyonabunwithtoppings,ifusing,orwrapupforlater.(Thecookedburgerscanberefrigeratedforupto4days.)Variation:Useacookiescooptocreate24slider-sizeportions.

NUT-CRUSTEDTOFUSERVES:2to4//TIME:10minutestoprep,20minutestocookTryingto

impressyourdinnercompanion,buthaveverylittletimeonyourhands?Thisisthedishtomake!Pistachios,tarragon,andlemonjuice,plusahintofDijon

mustard,turnasimpledinnerintosomethingspecial.Servewithsteamedgreenbeans(justcallthemharicotsvertstokeepthefancyfacadegoing)andquinoaforacompleteParisianbistro-inspiredmeal.There’snoneedtopressthetofuinthisrecipe;simplypatitdry.Anyexcessmoisturewillhelpthecrustadhereto

thetofu.

½cup(70g)roasted,shelledpistachios(seeNote)

¼cup(30g)wholewheatbreadcrumbs,orGFifnecessary1shallot,minced1garlicclove,minced1teaspoongratedlemonzest½teaspoondriedtarragonSaltandblackpepperOne16-ounce(454g)packagesproutedorextra-firmtofu,drainedandslicedlengthwiseinto8pieces

1tablespoonDijonmustard,GFifnecessary1tablespoonlemonjuice

1Preheattheovento375°F(190°C)andlineabakingsheetwithparchmentpaper.

2Usingafoodprocessor(oraknife),chopthepistachiosuntiltheyareaboutthesizeofthebreadcrumbs.Inapieplate,combinethemwiththebreadcrumbs,shallot,garlic,lemonzest,andtarragon.Seasonwithsaltandpepper.

3Seasonthetofuwithsaltandpepper.Inasmallbowl,combinethemustardandlemonjuice.

4Spreadthemustardmixtureevenlyoverthetopandsidesofthetofu,thenpresseachsliceintothebreadcrumbmixture.

5Placethetofuuncoatedsidedownonthebakingsheet.Sprinkleanyleftoverbreadcrumbmixtureevenlyontopoftheslices.Bakeuntilthetopsarebrowned,about20minutes.Serve.

NOTE:Ifyoucanonlyfindsaltedpistachios,donotseasonthebreadcrumbmixturewithsaltinstep1.

ANTI-INFLAMMATORYMISOSOUPSERVES:4to6//TIME:15minutestoprep,30minutestocookThissoupisburstingwithnutrition,witheachingredientspecificallychosenforitshealth-supportingbenefits.Ifyoucan’tfinddriedmushrooms,swapinfresh,butaddthemwiththeonions.Turmericisananti-inflammatorypowerhousethat

supportseverythingfromtheliverandGIsystemtothejoints,andtheblackpepperhelpstomaximizeitsabsorption.Weselectedvegetablesinanarrayof

colorstoprovideavarietyofantioxidantsandphytochemicals.

1tablespooncoconutoil(OF:¼cup/60mlbroth)

4carrots,slicedintorounds1largeyellowonion,chopped1ounce(30g)driedshiitakemushrooms,brokenorchoppedintobite-sizepieces

4garliccloves,minced2teaspoonsgroundturmeric3cups(720ml)water2cups(480ml)vegetablebroth½cup(95g)quinoa,rinsedanddrained¼teaspoonblackpepper1bunchbokchoy,chopped1cup(70g)finelychoppedredcabbage¼cup(60g)GFredmiso

1redoryellowbellpepper,choppedfine3scallions(whiteandlightgreenparts),slicedthin

1PlacealargeDutchovenorheavy-bottomedpotovermediumheat.Addtheoil,thenaddthecarrotsandoniontothehotoil.Sauté,stirringoften,untilthevegetablesaretender,about5minutes.

2Addthemushrooms,garlic,andturmericandstirtocombine.3Addthewater,broth,quinoa,andpepper,increasetheheattomedium-high,cover,andallowtosimmerfor15minutes.

4Addthebokchoyandcabbagetothepot,reducetheheattomedium,andcover.Cookuntilthevegetablesareslightlytender,about3minutes.

5Removethelidandwhiskinthemiso.Removefromtheheat,addthebellpepperandscallions,andserve.

Tip:Addingthemisoattheendofthecookingprocesshelpsprotectthedelicateprobioticsitcontains.

“DON’TWASTETHEGOODSTUFF”SQUASHSOUP

SERVES:4to6//TIME:15minutestoprep,30minutestocook,notincludingtimetocookbeansDeborahMadison,oneofthegrandesdamesofvegetariancooking,hasacookbookcalledGreens,afterthevegetarianrestaurantsheraninthe’70s.Inthebook,shesharesarecipeforpumpkinbroththatusesthestringypulpandseedsofthepumpkin,alongwiththeusualaromatics.Thisrecipegotusthinking:Couldweuseourblendertocreateapureedsquashsoupusingthe

sametechnique?Turnsoutwecould—andwedid.

Two2-pound(900g)butternutsquashor2smallpiepumpkins

Saltandblackpepper1largeyellowonion,peeledandquartered2carrots,roughlychopped1celeryrib,roughlychopped3garliccloves,chopped2bayleaves2tablespoonsfreshsage,chopped3sprigsfreshthyme,leavesstrippedandstemsdiscarded2sprigsfreshrosemary,leavesstrippedandchoppedfine,stemsdiscarded6cups(1.4L)water2cups(360g)cookedwhitebeans2tablespoonsGFmildwhitemiso

1Preheattheovento425°F(220°C).Lineabakingsheetwithparchmentpaper.2Slicethesquashinhalf.Removetheseedsandinnardsandtransferthemtoalargestockpot.Seasonthesquashwithsaltandpepperandplacecutsidedownonthebakingsheet.

3Bakethesquashuntilfork-tender,about25minutes.Removefromtheovenandflipthecutsideup(toallowforfastercooling).

4Whilethesquashisbaking,addtheonion,carrots,celery,garlic,bayleaves,sage,thyme,rosemary,andwatertothestockpotwiththesquashinnardsandseeds.Bringtoaboil,thenreducetheheattomedium-low.Cook,uncovered,untilthesquashisfinishedbaking.Removefromtheheatanddiscardthebayleaves.

5Scoopthesquashfleshintoablender,thenaddthecontentsofthestockpot,plusthewhitebeans.(Youmightneedtodothisinbatches.)Pureeuntilsmooth,thenreturnthesouptothestockpot.

6Whiskinthemiso,seasonwithsaltandpeppertotaste,andserve.

GARLICKYROSEMARYPOTATOSOUP

SERVES:4to6//TIME:15minutestoprep,35minutestocook,notincludingtimetomakeCashewCreamPotatosoupispurecomfortfood,butthebulky

mainingredienttendstodullanyotherflavororseasonings.Inadditiontowhitebeansforanutritionboost,weaddanaggressiveamountofgarlicandrosemary

toensuretheirflavorsaren’tmuted.Thissoupreheatsandfreezeswell.

1tablespoonoliveoil(OF:use¼cup/120mlofthebrothlistedbelow)1largeyellowonion,choppedfine1celeryrib,choppedfine8garliccloves,chopped2sprigsfreshrosemary,leavesstrippedandminced2pounds(900g)waxypotatoes,suchasYukonGold,peeledanddicedOne15-ounce(425g)cancannellinibeans,drainedandrinsed1bayleaf¼teaspoonblackpepper,plusmoretotaste4cups(960ml)vegetablebroth¼cup(40g)CashewCream¼teaspoonsalt

1Placeamediumstockpotovermedium-highheat.Addtheoil,thenaddtheonion,celery,garlic,androsemary.Cook,stirringoften,for5minutes.Addthe

potatoes,beans,bayleaf,and¼teaspoonpepperandstirtocombine.Addthebroth,increasetheheattohigh,andbringtoaboil.

2Reducetheheattomedium-low,cover,andcookuntilthepotatoesaretender,about30minutes.Removefromtheheatandstirinthecashewcream.(Ifyoupreferasmoothtexture,pureehalfthesoupinablender.)3Add¼teaspoonsaltandseasonwithmorepepper.Discardthebayleafbeforeserving.

ALMOSTINSTANTRAMENSERVES:4to6//TIME:15minutestoprep,15minutestocookRamenhasredeemeditself.Gonearethedeep-friednoodlesandMSG-ladenflavorpackets.Now,it’sallaboutumami,veggies,andwholegrainnoodles.Thereareeven

versionsthatusebrownriceorexoticvarietieslikepurpleorblackrice!There’sawholeworldofhealthierramenouttherethesedays,anditcooksalmostas

quicklyastheoriginals.Youcanuseanycomboofveggiesyoulike.We’vealsoaddedinstructionsforturningthisdishintoalunch“kit”(seeTip).

6cups(1.4L)vegetablebroth1smallyellowonion,diced2tablespoonswakame,optional1teaspoonmincedorgratedfreshginger,ormoretotaste1teaspoontoastedsesameseeds¼teaspooncrushedredpepper,ormoretotaste2cups(140g)broccoliflorets2cups(140g)shreddedredcabbage2carrots,finelychopped½cup(115g)kimchi8ounces(227g)extra-firmtofu,cubed,or1½cups(345g)cookedadzukibeans

Two2.8-ounce(80g)packagesGFramenorsobanoodles2tablespoonsGFredmiso,ormoretotaste2norisheets,cutintostrips,optional

2scallions(whiteandlightgreenparts),slicedthinChoppedcilantro

1Bringthebrothtoaboilinalargestockpot.Addtheonion,wakame(ifusing),ginger,sesameseeds,andcrushedredpepper.

2Reducetheheattomediumandaddthebroccoli,cabbage,carrots,kimchi,andtofu.Cookfor3minutes.

3Addthenoodles,increasetheheattomedium-high,andcookfor5minutesoraccordingtothepackageinstructions.

4Removefromtheheat.Whiskinthemisoandservewiththenori,scallions,andcilantro.

NOTE:Youcansubinanyvegetablesyoulike;trydriedmushrooms,adzukibeans,ordifferentkindsofseaweed.

Tips:

Tomakelunch“kits,”don’tcookanyingredientsbeforeassembly.Dividethesesameseeds,ginger,crushedredpepper,wakame,vegetables,kimchi,andtofuintoquart-sizewide-mouthcanningjarsorglassstoragecontainersalongwiththemiso.

Packtheramennoodlesseparately.Thenori,scallions,andcilantrocanbeaddedtothejarsorstoredseparately.

Whenreadytoeat,bringwatertoaboil(useanelectrickettle).Addthenoodlestothejars,coverwithboilingwater,andputthelidonloosely.Allowtosteepfor5minutes,thenstirandgarnish.

Youcanfreezethesekitsforbusydays.Thetextureisslightlyalteredandthemiso’sprobioticsarerenderedinert,butit’sstillaquick,healthylunch.

ROASTEDREDPEPPERMAC&CHEESE

SERVES:4to6//TIME:25minutes,notincludingtimetomakeRoastedRedPepperQuesoThislighter,veggie-infusedversionofmacandcheeseisfast

enoughforaweeknightdinner,andit’sadishthat’llhaveeventhepickiestkidsaskingforseconds.It’sreadyinlessthan30minutes,evenifyouhavetomaketheRoastedRedPepperQuesofromscratch.Thisisasaucyrecipe—ifyoufindthere’stoomuchsauceforyourliking,saveaboutonethirdofitforanothermeal,orstirinapoundofsteamedbroccoliorcauliflower.Servewithsautéed

greensorsteamedbroccoli.

2cups(280g)cubedbutternutsquash(seeTip)1pound(454g)smallwhole-grainpasta1batchRoastedRedPepperQueso,preparedbutleftinblenderandnotheated1Steamorboilthesquashinamediumsaucepanovermedium-highheatuntiltender,about10minutes.

2Cookthepastaaccordingtothepackageinstructions.3Whilethepastaiscooking,addthesquashtotheroastedredpepperquesointheblender.Addcookingwaterfromthepastaasneeded,upto1cup(240ml),untilthemixtureispourablebutstillthick.(Weused͕cup/160ml.)4Drainthepasta,reserving½cup(120ml)cookingliquid.

5Returnthepastatothepotandaddthesauce.Stirtocombineandheatoverlowuntilthesaucethickensandstartstobubble,about5minutes.Ifthesauceis

toothick,addthereservedcookingliquidasneeded.Serve.

FF:Usecannedbutternutsquashorcookabagoffrozencubedsquash.

Tips:

Thestarchesinrawbutternutsquashcancauseaharmlessbutannoyinglyitchyskinreactioninsomepeople.Ifyouhavesensitiveskin,weargloveswhenhandlingrawsquash.

Sliceoffthestemend.Takeasmallsliceoffthebottomofthesquashtocreateaflatsurface.UseaY-peelertoremovetheskin.Afterpeeling,slicethesquashinhalf.Scoopouttheseedsandcompostthemorroastforasnack.Cubethesquashandproceedwithyourrecipe.

BLACK-EYEDPEA&COLLARDSTEWWITHSPICYTAHINI

SERVES:4to6//TIME:20minutestoprep,40minutestocook,notincludingtimetocookblack-eyedpeasThisdishwasinspiredbytraditionalNewYear’sDayingredientsandanIsaChandraMoskowitzrecipe.Westartwithabaseofonion,carrots,andcelery(mirepoix),layerincollardsandblack-eyedpeas,thentopitalloffwithalightlyspicy,smokytahinisauce.YoucanaddmoreorlessSrirachadependingonyourheattolerance.Whilewelikegreenbellpepperin

thisrecipe,theirunripeflavorandtexturecansometimesbeharsh.Youcanuseared,orange,oryellowpepperifyouprefer.

STEW2tablespoonsoliveoil(OF:¼cup/60mlbroth,plusmoreasneeded)1largeyellowonion,chopped1largegreenbellpepper,chopped2smallcarrots,chopped1largeceleryrib,chopped1teaspoondriedthyme1bayleaf¼teaspooncayennepepperorcrushedredpepper3garliccloves,mincedOne14.5-ounce(411g)canfire-roastedtomatoeswithjuice

1cup(200g)pearledbarley,soaked(seeNote)1teaspoonreduced-sodiumtamari2cups(480ml)water1cup(240ml)vegetablebroth1bunchcollardgreens,stemmedandchopped2cups(330g)cookedblack-eyedpeas(ifyouusecanned,goaheadandputintwo15-ounce/425gcans;it’saveryforgivingrecipe)1tablespoonfreshlemonjuice

Saltandblackpepper

SPICYTAHINI2tablespoonsnutritionalyeast1to2tablespoonsSrirachasauce1teaspoonfreshlemonjuice1teaspoonmaplesyrup¼teaspoonliquidsmoke¼cup(60g)tahini¼to½cup(60to120ml)water

Slicedscallions

1Tomakethestew,heattheoilinaDutchovenovermedium-highheat.Addtheonion,bellpepper,carrots,andceleryandstirtothoroughlycoat.Cookfor2minutes,reducetheheattomedium,andcover.Gentlycookthevegetablesfor5minutes,stirringeveryminuteorso.(OF:Keepaddingbrothasitevaporates.)2Addthethyme,bayleaf,andcayenne,thenthegarlic.Stirandcookfor2minutes.

3Addthetomatoeswiththeirjuice,barley,andtamari.Cook,stirringoften,untilthemoisturehasevaporated,about3minutes.

4Addthewater,broth,andcollards.Increasetheheattohigh,bringtoaboil,thenreducetheheattomedium-low.Coverandcookfor15minutes.

5Stirintheblack-eyedpeas.Removefromtheheatandletsitfor15minutes.Discardthebayleaf.Stirinthelemonjuiceandseasonwithsaltandpeppertotaste.

6Whilethestewisresting,makethesauce.Combinethenutritionalyeast,Sriracha,lemonjuice,maplesyrup,liquidsmoke,andtahiniinajarwithatight-fittinglid.(Addingotheringredientsbeforethetahinipreventsitfromstickingtothebottomofthejar.)Addthewater,1tablespoonatatime,shakingtomix,untilthesauceispourablebutwillsticktoaspoon.Refrigerateuntilreadytoserve.

7Topthestewwiththesauceandscallionsandserve.

NOTE:Ifyoudon’twanttosoakyourbarley,that’sfine;justrinseitwell.Besuretochoosepearledbarleyforthisrecipe.Itcooksfasterbecausethebranhasbeenpartiallyremoved.Pearledbarleystillcontainsplentyoffiberbutisreadyinfarlesstime.

Tip:Wanttouselesssalt?Addacid.Howmanytimeshaveyousatdowntoeat,takenyourfirstbite,andthenimmediatelyreachedforthesalttoboostflavor?Insteadofusingsalt,ahealthierwaytoenhanceflavorisbyaddinganacid,whichisacommonchef’strick.Adrizzleofbalsamic,splashofapplecidervinegar,orsqueezeoflemonrightattheendofcooking(oratthetable)canhelpmarryflavorsandcreatecontrast.Andyourbloodpressurewillthankyou!

BASICDALSERVES:4to6//TIME:10minutestoprep,1hourtocook,notincluding

timetosoaklegumesThisstewoflegumesandriceisaboutassimpleasitgets,butit’sincrediblycomforting.It’seasyonstomachsthatarerecoveringfromaharddayofexercise,andyoucaneveneatitforbreakfast!Feelfreetoadd

chutneysorQuickPickledOnionsforevenmoreflavor.

Formostoil-freevariationswetypically“sauté”inbroth,butherewewanttodrawoutmoreoftheflavorofthespicessoweusecoconutmilkinstead.Cookingspicesinfathelpsreleasetheirvolatileoilsformore

intenseflavor—aprocesscalled“blooming.”Usingabitoffatalsohelpsyourbodytoabsorbmoreofthefat-solublecomponentsinspices.

1tablespooncoconutoil(OF:1tablespoonfull-fatcoconutmilksolids),plusmoreforserving

1tablespoonmincedorgratedfreshginger4garliccloves,minced1jalapeño,minced,seedsandribsremovedforlessheat½teaspoongroundcumin½teaspoongroundturmeric1cup(200g)yellowsplitpeasorbrownlentils,soakedovernightanddrained

½cup(200g)brownbasmatirice4cups(960ml)vegetablebrothorwater,plusextraasneededSaltandpepperFreshlimejuiceChoppedcilantro

1Placealargestockpotovermediumheat.Melttheoilandaddtheginger,garlic,jalapeño,cumin,andturmeric.Cookuntilthespicesarefragrant,about2minutes.

2Addthesplitpeasandrice.Stirtocombine,thenaddthebroth.Increasetheheattomedium-high,bringtoaboil,thenreducetheheattolow.Cookwiththelidslightlyajaruntilthelentilsandricearetender,about1hour.(Addadditionalbrothifyoupreferasoup-likeconsistency.)3Seasonwithsaltandpepper,drizzlewithlimejuiceandcoconutoil,sprinklewithcilantro,andserve.(Thedalcanberefrigeratedforupto5days.)

CARIBBEANCOCONUTCOLLARDS&SWEETPOTATOES

SERVES:2to4//TIME:20minutestoprep,35minutestocookCollardgreensgrowwellintheSouthwherewelive;they’recheapatfarmersmarketsandabundantinCSAshares.OncewelearnedofCallaloo-stylecollards,whichhailfromtheCaribbean,thisbecameago-torecipe.Tobulkitup,weadded

beans.Serveoverriceifdesired.

1tablespooncoconutoil(OF:1tablespoonofthelightorfull-fatcoconutmilklistedbelow,plusbrothasneeded)1yellowonion,diced

3garliccloves,chopped½teaspooncrushedredpepper2bunchescollardgreens(about2pounds/900g),stemmed,leaveschoppedinto1-inch(2.5cm)squares

1largesweetpotato,peeledanddicedOne15-ounce(425g)canredkidneybeansorchickpeas,drainedandrinsedOne14.5-ounce(411g)candicedtomatoeswithjuice1½cups(360ml)water(seeTip)½cup(120ml)lightorfull-fatcoconutmilkSaltandblackpepper

1Melttheoilinalarge,deepskilletovermediumheat.Addtheonion,garlic,andcrushedredpepper.Cookovermediumheatfor3minutes,thenstirinthecollardsandsweetpotato.Addthebeans,tomatoeswiththeirjuice,water,and

coconutmilk.

2Bringjusttoaboil,lowertheheattomedium-low,andcook,covered,untilthecollardsandsweetpotatoaretender,about30minutes.

3Seasonwithsaltandpepperandserve.

Tip:Don’twastethegoodstuff.Refillthetomatocan,whichholdsabout1½cups,andusethattomeasurethewaterneededfortherecipe.

BEETBOURGUIGNON(BEET&LENTILSTEW)

SERVES:4to6//TIME:20minutestoprep,45minutestocook,notincludingtimetosoaklentilsThisstewisrichandhearty,idealforacoldnightafteralongrun.InspiredbytheversionintheGreenKitchenStoriesblog,oursissimplified,andthelentilsandbeetsplayequallyimportantroles;we’vealsoaddedsomemisofordepth.AmixofredandbrownorFrenchlentilshelpsthickenthestewwithoutaddingflourorarrowrootpowder.(FeelfreetouseallbrownorFrenchlentilsifyoudon’thavered,butusingallredlentilswillyieldamushymess!)

Besuretochopalltheveggiesintorough1-inch(2.5cm)pieces.

1tablespoonoliveoil(OF:¼cup/60mlbroth)1yellowonion,choppedOne10-ounce(283g)packagefreshcreminiorwhitebuttonmushrooms,trimmedandsliced(seeNote)

2celeryribs,chopped3garliccloves,chopped1sprigrosemary1teaspoondriedthyme½teaspoonblackpepper,plusmoretotaste¼cup(65g)tomatopaste1cup(240ml)dryredwine4waxypotatoes,suchasYukonGold,peeledandchopped

3beets,chopped3carrots,chopped3cups(720ml)water1cup(200g)mixedlentils,soakedovernight,drained,andrinsed1ounce(30g)driedmushrooms,brokenintopieces2bayleaves2tablespoonsGFredmisoSalt

1Heattheoilinalargestockpotovermediumheat.Addtheonionandcookuntilitstartstosoftenandbecomefragrant,about3minutes.Addthemushrooms,celery,garlic,rosemary,thyme,and½teaspoonpepper.Cookuntilthemushroomsaredarkandthevegetablesaresoft,about5minutes.

2Addthetomatopasteandcook,stirringconstantly,untilitdarkensincolor,about2minutes.Addtheredwineandscrapethebottomofthepantoremoveanycooked-onbits.Addthepotatoes,beets,carrots,water,lentils,driedmushrooms,andbayleaves.

3Increasetheheattomedium-highandbringtoaboil;assoonasitstartstoboil,coverandreducetheheattolow.Cookuntilthevegetablesareastenderasyoudesireandthelentilsarecooked,about30minutes.Discardthebayleaves.Whiskinthemisoandseasonwithsaltandmorepeppertotaste.Serve.

NOTE:Saveyourclean,discardedmushroomstemsforbroth,ordehydrateandgrindthemforaninstantflavorboosttobrothsandsoups.

FRENCHONIONSTEWWITHMUSHROOMS

SERVES:4to6//TIME:10minutesprep,1hour15minutestocook,notincludingtimetocookbeansormakeCashewCreamTraditionalFrenchonionsoup(soupeàl’oignon)employsarichbeefstockfordepth;ourplant-basedversionreliesontwotypesofmushroomsandmushroomstockinsteadto

providemeatyrichness.Weeliminatesomeofthehassleofcaramelizingonionsbylettingtheovendothework.Andwedidn’tforgetthebestpart:CashewCreamisspreadthickonsourdoughtoast,broiled,thenfloatedoneachbowl.

Oui,oui!

3largeyellowonions,slicedOne10-ounce(283g)packagecreminimushrooms,trimmedandsliced4cups(960ml)mushroomstock6sprigsfreshthyme2sprigsfreshrosemary,leavesstrippedfromstemsandchoppedfine¼teaspoonblackpepper,plusmoretotaste¼cup(60ml)redwine,suchasCabernetorZinfandel1tablespoonarrowrootpowder3cups(530g)cookedcannellinibeansor(690g)cookedadzukibeans1ounce(30g)driedmushrooms,brokenintobite-sizepieces1cup(240ml)waterSalt

½cup(80g)CashewCream4slicessourdoughbread(GF:4slicesGFbread)

1Preheattheovento425°F(220°C).2Combinetheonions,creminimushrooms,1cupofthestock,thyme,rosemary,and¼teaspoonpepperinalargeDutchoven.Coverandcookintheovenfor1hour,stirringandscrapingdownthesidesofthepotevery20minutesandaddingthewineafter40minutes.

2Transferthepottothestovetopandplaceovermedium-highheat.Preheatthebroiler.

3Carefullystirinthearrowrootpowder,thenaddthebeans,driedmushrooms,water,andremaining3cupsstock.Bringtoalowboil.Cook,stirringoften,for5minutes.Removefromtheheatandseasonwithsaltandpeppertotaste.

4Dividethecashewcreamevenlyamongtheslicesofbread.Broiluntilthebreadistoastedandthecashewcreamisgoldenbrown.Placeasliceofbreadatopindividualbowlsofstewandserve.

WRAPS&LEFTOVERS:QuickFuelforEverydayActivity

Mostofusdon’thavetheluxuryofcookingamealinthemiddleoftheworkday.Thatsaid,lunchisnotimetogiveuponyourcommitmenttogood,healthyfoodorresignyourselftoaPB&Jorcanofvegetablesoup.We’rebothfansofdoublinguponmealsintheevening,

stashingleftoversforlunchthenextday,thenjazzingthemuptowardofftastebudboredom.You’llnoticethroughoutthebookthatwesharetipsonwhattodowithleftovers—andyoushoulddefinitelythinkofthemasintentionalleftoversratherthansomefoodthat’sbeenlanguishinginthefridgebutyoudon’twanttowaste.Yourlunch—orwhatevermealyoumakewiththeseextrahelpings—shouldbeworthlookingforwardto.

FiveWaystoMakeLastNight’sDinnerEVENBETTERTODAY

1

WRAPITUP.Heartyappetitessometimesmeanleftoversareinshortsupply,evenifyouintendedtocookextraservings.Ifyou’releftwithlessthanexpected,that’sOK.Usewhatremainsofyourstew,roastedveggies,ortempehnuggetsasafillingforawrap,alongwithsomegreensandyourfavorite

sauce.

Bonus:Wrappinguplastnight’sdinnercouldswaypickyeaters,asMattdiscoveredwithhisson.Onaplate?Noway.ButinawrapandtoppedwithQuickPickledOnions?Thebestthingever!

2

MAKEARICEBOWL.Lastnight’sSheet-PanMealcanbepairedwithrawveggiessuchasshreddedcarrots,cucumbers,orbeets,plusascoopofbrownrice.Topwithavocadoorhummus,hotsauceorsalsa,andlunchisatotallynew

meal.

3CONSIDERYOURCANVAS,ANDGO

BEYONDBREAD.Simplestapleslikebakedpotatoes(sweetorregular),brownrice,quinoa,andevenbakedpitaortortillachipscanbethebasisfordinnerv2.0.Ifyou

usedquinoalastnight,useapitatoday.

4ADDSOMETHINGSPECIAL.

Doyoueverhavethosemomentswhenyou’reeatingandyoureallywishyouhadalittlesomethingextra—thinkMisoGravy,QuickPickledOnions,orCashewCream—totakeyourmealtothenextlevel?Ormidwaythrough,youconsiderwhatitwouldtastelikewithhummusinsteadofsalsa?Intentionalleftoversmeanyougetado-over,sodoit!

5GETYOURGREENS.

Whenwethinkofwraps,mostofusthinkoftortillas.Butyoucanuselettuceorotherleafygreenstomakeaportablesaladofsortsforanextradoseofmicronutrientsandsomevariety.TrywrappingPeanutButterTempehinasteamedcollardleaf

(removethestem)insteadofatortilla.TuckcoldPintoBean&GreensEnchiladaCasseroleintoromaineleaveswithsalsa.Toss

cubedNut-CrustedTofuwithveggiesandClassicFrenchVinaigrette,thenstuffintobutterlettuceleaves.Ifyouaren’tin

themoodforfingerfood,usesautéedorsteamedkaleorcollards,ormixedsaladgreens,asyourbase.

TWOWORKWEEKS’WORTHOFINTENTIONALLEFTOVERS

•MARINATEDTOFUFETA:Stuffinapitawithroastedredpeppers,cucumbers,redonions,andchoppedKalamataolives.

•JERKKIDNEYBEANS:Addsautéedgreensandturnitintoasub.

•CHICKPEAQUICHE:SlatheronCashewCream,pileonarugula,andeatbetweentwoslicesoftoastedbread.

•BREAKFASTHUMMUS:Spreadbetweentwotortillaswithonionandtomatoesfora“quesadilla.”

•SPICYITALIANBEANBALLS:PileonatoastedbaguettewithCashewCream.

•SAUCEFORLENTIL-MUSHROOMNO-MEATPASTA.Addroastedpeppersandeggplant,andsandwichbetweenawholegrainItaliansubbun.

•FARROTABBOULEH:Wrapinawholewheattortillawithwhitebeans.

•HARISSABAKEDTOFU:Drainexcesssauceandtuckintoawholegrainpitawitharugula.Servethesauceonthesidefordipping.

•BAKEDTEMPEHNUGGETSwithCreamyHerbedHempDressing:Addlettuce,tomato,andonionsandstuffitintoawraporpita.

•FRENCHONIONSTEWWITHMUSHROOMS:Drainthebrothandserveovertoast,open-facedsandwichstyle,toppedwithCashewCream.

Chapter5

GetYourGreens:Salads&Dressings

Whilethere’sfarmoretoahealthy,plant-baseddietthansalads,there’snodoubtthatwedoeatalotofthem.Asaladisasavorywaytomeetyourveggiequota,andwestrivetoeatonealmostdaily.Welookatthem(aswellastheirsweetcounterpart,smoothies)almostlikeamultivitamin,aninsurancepolicyloadedwithmicronutrientsandphytochemicalsthatprotectsyounomatterwhatyoudecidetoeatfortherestoftheday.(Hey,cravingshappentous,too,nowandthen!)Andit’sveryeasytocovermostofthe“FoodsWorthEatingEverySingleDay”inyoursalad.Abigsaladforlunchoraspartofdinnercanpackinleafygreens

andcruciferousvegetables,onions,nutsorseeds(oftenintheformofdressing),sometimesfruit,andevenbeansasaneasyproteintopping.Inadditiontotastinggreat,saladsdeliverfresh,rawnutritionandavarietyoftexturesandcolorswithoutalotofeffort.Mostofushavenotroubleincorporatingvegetablesintoour

routine,butsaladsoftengetoverlookedwhenyou’relookingtoreplenishmajorcalories.Afterahardworkout,mealtimesusuallyfocusonhot,cookedfood.Tocombatthis,oneofthebesttrickswe’vediscoveredistoprepareandserveyoureveningsaladnotrightatmealtime,butrightbeforeyoustartcookingtherestofdinner,sothataseveryone’shungerisstimulatedbythesmellsfromthekitchen,it’sdirectedtowardtheready-to-eatsalad.Andofcourse,there’salsoDr.Fuhrman’ssimpledirectiveto“make

saladthemaindish.”SinceFuhrmanisn’taddressingathletes

specifically—someofwhomwillwantmorecaloricdensitythanatypicalsaladoffers—oursaladsrunthegamutfromlightandrefreshingtoheartyandfilling.Somearemeanttobeservedassides,whileotherswillfillyouupevenafteraworkout.Howeveryouplantoeatyourdailysalad,don’tnegateallthatgood

nutritionbytoppingyoursaladwithstore-boughtdressingsfilledwithoil,sugar,andsalt.Drizzleonnutrient-densehomemadeversionsinstead—you’llfindlotsofideasinthissection,mostofthembasedonwholefoodfatsfromnutsorseeds,andhealthyacidsintheformofvinegarsandcitrusjuice.Wehopeyou’lldiveintothissectionanddiscoverjusthowexciting

greenscanbe—andintheprocess,firmlyestablishyour“salad-a-day”habit!

STRAWBERRY-PISTACHIOSALADMAKES:2maincourseor4appetizersalads//TIME:10minutes,not

includingtimetocookgrainsorbeansFruitisunderutilizedinsalads,butwelovetheflavor,color,andtexturestrawberriesprovide.Grainsandpistachios

offerchewyandcrunchycomponentstoanotherwisedelicatesalad.Wanttoeatthisforlunchallweek?Keeptheperishableingredients(everythinglistedafterthebeans)separate,andbuildafreshsaladeachday.Youcanusesaltedor

unsaltedpistachios.Celebratethefirstbare-armsrunofspringwiththissalad!

¼cup(60ml)orangejuice2tablespoonsfreshlimejuice1tablespoonoliveoil(OF:omit)¼teaspoonsalt,plusmoretotaste⅛teaspoonblackpepper,plusmoretotaste½smallredonion,choppedorsliced2cups(290g)cookedgrains,suchasbarley,cooled2cups(1pint/290g)strawberries,hulledandchopped1½cups(270g)cookedcannellinibeans,orone15-ounce(425g)cancannellinibeans,drainedandrinsedOne5-to6-ounce(140to170g)containermixedbabygreens

½cup(30g)choppedcilantro½cup(70g)roasted,shelledpistachios,chopped½avocado,dicedHigh-qualitybalsamicvinegar

1Combinetheorangejuice,limejuice,oil,¼teaspoonsalt,and⅛teaspoonpepperinalargebowl.Tosstheonionsinthedressing;addthegrains,strawberries,andbeansandtosstocombine.

2Seasonwithsaltandpeppertotaste.(Atthispoint,thesaladcanberefrigerateduntilreadytoserve,upto1day.)3Addthegreensandcilantroandtosstocombine.Sprinklewiththepistachios,topwiththeavocado,anddrizzlewiththevinegar.Serve.

BLUEPRINT:CLASSICKALESALADMAKES:2maincourseor4appetizersalads//TIME:20minutestoprep,not

includingtimeto“marinate”

Kalesaladsareastapleforplant-basedeaters,andthesedaysyou’reaslikelytofindthemonsaladbarsasyouareonupscalerestaurantmenus.Kalestandsuptobigflavorsanditissturdyenoughtosurviveabitofmistreatment(e.g.,beingforgotteninthefridgeforafewdays).Therearereallyonlytwothingsyoucandotomessupkalesalad

beyondrepair:notremovingthestemsfromtheleaves,andnotmassagingthegreens.Kalestemsareunpleasanttoeatrawandit’seasytoremovethem.Andifyousimplycoatkaleindressingratherthanmassageiton,thedressingdoesn’tgetachancetosoakinandtenderizethekale,sotheleavesstayquitetough.(Andalessergrievanceisgiantpiecesofkale—noonecangracefullyshovehalfakaleleafintheirmouth!)Thisformula-stylerecipebreaksdownthesimplestoftreatmentsforkale.

2buncheskale,stemmedandchoppedintobite-sizepieces

2tablespoonsGFvinegarorcitrusjuice,plusmoretotaste1tablespoonoliveoil(OF:omit)½teaspoonsalt,plusmoretotaste¼teaspoondriedherbsorspicessuchasthymeorgroundcumin,optional2

cups(220g)shreddedorchoppedmixedcrunchyvegetables,suchasbellpeppers,beets,carrots,andcelery¼cup(40g)finelychoppedredonion,or2scallions(whiteandlightgreenparts),slicedBlackpepper

½cup(70g)seedsorchoppednuts¼cup(30g)driedfruit

1Placethekaleinalargebowlanddrizzlewiththevinegarandoil,thenadd½teaspoonsaltandtheherb(s),ifusing.Useyourhandstomassagethekalethoroughly,untilitstartstodarkenincolorandlookslick.

2Addthemixedvegetablesandonionandtosstocombine.Refrigeratefor8hoursorovernight,untilreadytoserve.

3Justbeforeserving,seasonwithsalt,pepper,andvinegartotasteandsprinklewiththenutsanddriedfruit.Serveimmediatelyorrefrigerateforupto3days.

Variation:ForRainbowRawSalad,skipthekaleandusearainbowofotherveggiesinstead:»Beets,celery,carrots,andredcabbagewithLemon-TahiniDressing

»FennelandbellpepperswithCreamyAvocado-LimeDressing;thiswillonlylast1dayinthefridgeduetotheavocado)»CauliflowerandbellpepperswithLemon-ThymeDressing

»Usethesametechniquetomassagethevegetablestohelpthembreakdown.

CONFETTIQUINOASALADMAKES:2maincourseor4appetizersalads//TIME:15minutes,not

includingtimetocookquinoaormakedressingFunandfestive,thisquinoasaladinvolvesalotofchoppingbutnotmuchworkbeyondthat.Becausethere’s

nothingthatcanwilt,itholdsupwell,soaddittoyourbrown-baglunchrotation.

2cups(370g)cookedquinoa,cooled1cup(165g)dicedpineappleormango,thawediffrozen1cup(165g)cornkernels,thawediffrozen1largeredoryellowbellpepper,diced1redonion,diced2scallions(whiteandlightgreenparts),sliced1largetomato,chopped(about1cup/180g)1batchCreamyAvocado-LimeDressingorLime-CuminDressingPinchofsaltandblackpepper½cup(80g)pumpkinseeds,preferablyrawandunsalted¼cup(15g)choppedcilantro

1Combinethequinoa,pineapple,corn,bellpepper,redonion,scallions,andtomatoinalargebowl.(Ifnoteatingimmediately,keepthesaladseparatefromthedressing.YouneedtousetheCreamyAvocado-Limedressingwithin1day,buttheundressedsaladwillkeepforupto3days.)2Tosswiththedressingand

seasonwithsaltandpepper.Garnishwiththepumpkinseedsandcilantroandserve.

WINTERSUNSHINESALADMAKES:2maincourseor4appetizersalads//TIME:15minutesWhenyou’resickofwinterandunabletotakeanotherbiteofsouporstew,treat

yourselftothissalad.Crunchyandburstingwithflavor,it’sawelcomediversionfromtheheavycomfortfoodofwinter.Thankstothecitrusandavocado,it

dressesitself.

2smallfennelbulbs,coredandthinlysliced2rubyredgrapefruits,suprêmedandjuicereserved(seeTip)2cups(140g)shreddedredcabbage1redororangebellpepper,thinlysliced1tablespoonfreshlimejuiceSaltandblackpepper½cup(30g)choppedcilantro1avocado,dicedorsliced¼cup(30g)walnutpieces

1Combinethefennel,grapefruitsegmentsandjuice,cabbage,bellpepper,andlimejuiceinalargebowl.Seasonwithsaltandpeppertotaste,thentosstocombine.(Atthispoint,youcanrefrigeratethesaladovernight.)2Whenreadytoserve,addthecilantroandtosstocombine.Divideintobowls,thendivideavocadoandwalnutsevenlybetweensalads.

Tip:Thesecrettopeel-freecitrussegmentsisatechniquecalledsuprêming.Tosuprêmecitrus,sliceoffbothendsjustuntilthefleshisexposed.Startingatthetop,useaparingknifetoslicetherindandwhitepithoff,removingaslittlefleshaspossible.Holdthefruitinyournondominanthandandmakeshallowverticalslicesbetweeneachsegment,alongthenaturaldivisions.Dothisoverabowltocatchanyjuices.Discardanyseedsaswellasthemiddlepartandthemembranethatseparatesthesegments.

GREEKCHOPPEDSALADMAKES:2maincourseor4appetizersalads//TIME:55minutes,not

includingtimetomakeMarinatedTofuFetaandCashewTzatzikiGreeksaladsareubiquitousonlunchmenus,butwithoutthefetayou’releftwithapileof

veggiesandanoilydressing.Herewe’veupgradedthevegetables,swappedthefetaforamarinated,oil-freetofu,andaddedCashewTzatzikiforacreamy,

tangycontrast.

2romainehearts,washed,dried,andchopped1redoryellowbellpepper,roastedorraw,chopped1largetomato,diced,or1cup(150g)halvedgrapetomatoes1cup(165g)cookedchickpeas½cup(50g)choppedcucumber½cup(90g)pittedKalamataolives¼cup(40g)choppedredonion½batchMarinatedTofuFeta,OFversion¼cupplus2tablespoons(45g)CashewTzatziki

WholegrainpitawedgesorpitachipsLemonwedges

1Placethelettuceinalargebowl.Arrangethebellpepper,tomato,chickpeas,cucumbers,olives,onion,andtofufetaontop.(Wepreferrows.)2Drizzlewiththecashewtzatziki,thenarrangethepitaaroundtheedges.Servewiththelemonwedges.

VIETNAMESEVEGGIE&RICENOODLESALAD

MAKES:4maincoursesalads//TIME:35minutestoprepare,notincludingtimeto“pickle”

Whilerequiringabitofforethought,thisrefreshinglycrunchysaladismorethanworthitonahotsummerday.Youcanevenskipcookingthetofuifyoucan’tbeartoturnonthestove.Inlieuofatraditionaldressing,wedrizzleitwithanavocado-gingeraïoli.Haveleftovers?Stuffthemintospringrollwrappersorcollardleaves.

4largecarrots,grated1smalldaikonradish,peeledandgrated1Englishcucumber,thinlysliced¼cup(60ml)GFricevinegar1tablespoonsugar¼teaspoonsalt,plusmoretotaste2avocados,halvedandpitted1-inch(2.5cm)pieceginger,peeledandminced2tablespoonsto¼cup(60ml)water1tablespoonfreshlimejuice1garlicclove1tablespooncoconutoil(OF:omit)

One16-ounce(454g)packagesproutedorextra-firmtofu,drainedandcubedBlackpepper

8ounces(227g)brownricenoodles2cups(210g)mungbeansprouts½cup(30g)choppedcilantroUnsaltedpeanutsChilisauce,suchasSrirachasauce,optional

1Combinethecarrots,radish,cucumber,vinegar,sugar,and¼teaspoonsaltinasmallbowl.Refrigeratefor1hourorupto1day.

2Pulsetheavocados,ginger,2tablespoonsofthewater,limejuice,andgarlicinablenderuntilcombined.Continuetoprocessuntilthesaucehastheconsistencyofaïoli,addingmorewater,1tablespoonatatime,ifnecessary(weuseditall).Transfertoacontainerwithatight-fittinglidandsetaside.

3Heatamediumcast-ironskilletovermedium-highheat.Addtheoiltothepan.

4Placethetofuinasinglelayerintheskillet.Cookuntilbrown,about8to10minutes.Seasonwithsaltandpepper.Setasidetocool.

5Preparethericenoodlesaccordingtothepackagedirections.Drainandrinsewithcoldwater.

6Tossthe“pickled”vegetableswiththenoodles,thendivideintobowls.Topwiththetofu,beansprouts,andcilantro.Drizzlewiththeavocadosauce.Garnishwiththepeanutsandchilisauce,ifusing,andserve.(Leftoversaladingredientscanberefrigeratedforupto3days;thedressingshouldbeconsumedwithin1day.)

SMOKYPOTATOSALADOVERGREENS

SERVES:4to6//TIME:25minutesHavenofear:Thisisnotthegoopy,neon-yellow,mayo-ladenpotatosaladweallavoidatpotlucksandpicnics.Firstofall,there’snomayo.Secondly,therearegreens,whichaccuratelycategorizesthisasanactualsalad.Thedressingissmokyandvinegar-basedandsoaksrightintothepotatoes.Itcanbeservedwarmorchilled.Ifdesired,add1choppedredoryellowbellpepperbeforeserving.Wantmoresmokiness?TosssomeShiitake

Bakin’ontop.

2pounds(900g)waxypotatoes,suchasYukonGold¼cup(60ml)applecidervinegar2scallions(whiteandlightgreenparts),sliced2tablespoonsoliveoil(OF:omitoruse½avocado,mashed)1teaspoonmaplesyrup1teaspoontomatopaste½teaspoonGFDijonmustard½teaspoonsalt½teaspoonsmokedpaprika¼teaspoonblackpepper2dropsliquidsmoke12ounces(340g)babygreens¼cup(30g)unsalted,roastedalmonds,chopped

1Steamorboilthepotatoesinalargepotovermedium-highheatuntilfork-tender,about15minutes.Drainandletcoolinasinglelayer.

2Meanwhile,whiskthevinegar,scallions,oil,maplesyrup,tomatopaste,mustard,salt,paprika,pepper,andliquidsmoketogetherinalargebowl.

3Chopthepotatoesintobite-sizepieces.Addtothebowlandtossgentlywiththedressing.Serveoverthegreensandtopwithalmondsifservingimmediately.Thesaladcanberefrigeratedforupto5days(thoughtheoil-freeversionwillonlylastadayduetotheavocado),thencombinedwiththegreensandalmondsbeforeeating.

BLUEPRINT:HOMEMADESALADDRESSING

SERVES:4,buteasilyscaledup//TIME:5minutesBelieveitornot,youreallydon’tneedarecipeforsaladdressing.Youcancreateendlessvarieties,withingredientsyouprobablyalreadyhaveonhand,ifyousticktotheratioslistedinthissimpleblueprint.Andalthoughyoumightneverhaveconsideredoil-freedressingasapossibility,dressingsthatusealternativeingredientswillactuallybindbetterthantraditionalversionsbecausestraightoildoesn’tmix

wellwithotherliquids(suchasvinegarandcitrusjuice).

1partacid(vinegar,tomatoes,citrusjuice,ormustard)3partsoilorcreamyingredient(avocado,nutbutter,tofu,hummus,orpureedbeans)Flavoringstotaste(freshordriedherbs,spices,onion/shallot,ginger,orgarlic)Saltandblackpeppertotaste

Processalltheingredientsinablenderorshaketogetherinasmalljarwithaliduntilsmooth.Dressingsmaythickenafterbeingrefrigerated,soaddadditionalwaterasdesiredbeforeserving.Refrigerateinanairtightcontainerforupto5days.

Trytheseoil-freedressingideas:

•Limejuicewithsilkentofuandbasil•Orangejuicewithavocadoandcilantro•Balsamicvinegarwithcashewbutterandrosemary•Ricevinegarwithtahiniandginger•Dijonmustardwith

chickpeas,shallots,andtarragon•SalsawithavocadoandcuminAndforsomemoretraditional,oil-baseddressings,try:

•Redwinevinegarwitholiveoilanddrieddill•Applecidervinegarwithgrapeseedoilandgarlic•Lemonjuicewithsesameoiland

coriander

GREENONGREENSDRESSINGSERVES:8to12/Makesabout2cups(480ml)//TIME:5minutesServethismilddressing,inspiredbythehousedressingatAngelicaKitchenintheEastVillageinNewYorkCity,atopcookedgrains,onsimplegreensalads,orasadip.Theparsleyandscallionbrightenupthetahini,whilethesourandsalty

umeboshipaste(sourJapaneseplum)andtangyapplecidervinegararegreatfordigestion.Tamariaddsasaltyrichness.Why“GreenonGreens”?Putitona

saladandyou’llsee!

¾cup(180ml)water,plusextraasneeded½cup(30g)choppedflat-leafparsley¼cup(60g)tahini1scallion(whiteandlightgreenpart),sliced1tablespoonapplecidervinegar2teaspoonsumeboshipasteor2umeboshiplums,pittedandroughlychopped(seeNote)1teaspoonreduced-sodiumtamari

Processalltheingredientsinablenderuntilsmooth.Thedressingwillthickenuponsitting,soaddadditionalwaterasdesiredbeforeserving.Refrigerateinanairtightcontainerforupto2days.

NOTE:Withsofewingredients,makinganysubstitutionswillaffecttheoutcomeofthisdressing.However,weknowumeboshimaybeoneofthemost“outthere”ingredientsweuseinthebook,sowetestedthiswithouttheumeboshi,using1½teaspoonsapplecidervinegarand½teaspoontamari.Theresult?Aprettygoodsubstitute.

LEMON-TAHINIDRESSINGSERVES:6to8/Makes1¼cups(300ml)//TIME:5minutesLifebeforetahini-basedsaladdressingsisadistantmemory.Discoveringthisdelightfullybitter,creamyingredientcausedtraditionalvinaigrettestofalloutoffavor.Thissimpledressinggetsmostofitsflavorfromacarefulbalanceoftahini,lemon,andsalt;tryitnotonlyonsaladsbutasadipforrawvegetables,bakedtofu,andtempehnuggets.Italsomakesasurprisinglygoodpastasauce,especiallyin

springandsummer.Tosswithlinguine,bittergreens,halvedgrapetomatoes,andspringonions,thentopwithgoodflakysaltandnutritionalyeast.

Thedressingwillthickenslightlyafterbeingrefrigerated.Ifyou’reusingitona“wet”saladormassagedkale,keepitslightlythick.Ifyou’retossingitwithromaineordelicatebabygreens,thinitoutuntilpourable.

¼cup(60ml)freshlemonjuice(about2lemons)

1teaspoonsugarorothersweetener(suchasmaplesyrupordate)1smallgarlicclove,chopped

½cup(120g)GFtahini¼teaspoonsalt⅛teaspoonblackpepper¼to½cup(60to120ml)water

Pulsethelemonjuice,sugar,garlic,tahini,salt,andpepperinahigh-speedblendertocombine.Slowlyaddthewater,startingwith¼cup(60ml),untilit

reachesthedesiredconsistency.Refrigerateinanairtightcontainerforupto5days.

MANGO-ORANGEDRESSINGSERVES:6to8/Makesabout1½cups(360ml)//TIME:5minutesThetricktooil-freedressingsiscreatingjusttherightbalanceofflavors.Here,weusethreebrightacids,somesweeterorstrongerthanothers,pairedwithmango.Cilantrobrightensitup,andthefinaldressingissweet,tangy,and100percentoil-free.Serveonblackbeans,tofu,oranysummersalad.Ifyourmangoisvery

ripe,youcanomitthesugar.

1cup(165g)dicedmango,thawediffrozen½cup(120ml)orangejuice2tablespoonsfreshlimejuice2tablespoonsGFricevinegar1teaspoonrawsugar,optional¼teaspoonsalt2tablespoonschoppedcilantro

Processthemango,orangejuice,limejuice,ricevinegar,sugar,andsaltinablenderuntilsmooth.Stirinthecilantro.Refrigerateinanairtightcontainerforupto2days.

ROASTEDGARLICDRESSINGSERVES:4to6/Makesabout⅔cup(160ml)//TIME:5minutesRoastedgarliclendsacreaminesstothisdressingwithabsolutelynooil(orevenanywholefoodfat,forthatmatter!).Itpairswellwithrootvegetables,heartyraw

greenslikekale,androastedveggies.Italsoworkswellasamarinade.

1headroastedgarlic,clovesremovedfromskins(seeTip)3tablespoonsredwineorapplecidervinegar1tablespoonbalsamicvinegar1teaspoonsugarorothersweetener(suchmaplesyrupordate)¼teaspoonsalt⅛teaspoonblackpepper¼teaspoondriedthyme,rosemary,ortarragon,optional¼to½cup(60mlto120ml)water

Processthegarlic,redwinevinegar,balsamicvinegar,sugar,salt,pepper,andthyme,ifusing,inablenderuntilsmooth.Addthewater,1tablespoonatatime,tothintothedesiredconsistency.(You’lllikelyneedabout¼cup/60ml.)Refrigerateinanairtightcontainerforupto5days.

Tip:Roastaheadofgarlicwhenyoualreadyhavetheovenon(375to400°F/190to200°C)foranotherdish.Slicethetopofftheheadofgarlic,wraptightlyinparchmentpaper,andbakefor30to45minutes.(Forsoft,

sweetgarlicwithlittletonobrowning,roastitfor30minutes.Foradeeper,darkerflavor,roastforthefull45minutes.)Letitcoolslightly,thensqueezethegarlicintoasmallbowl.Refrigerateforupto5days.

LEMON-THYMEDRESSINGSERVES:4to6/Makesabout⅔cup(180ml)//TIME:5minutesThisisoneofthefewdressingsinthebookthatcallsforthetraditionalamountofoilinavinaigrette.However,plainhummusandatouchoftahiniyieldacreamy

alternative,sothat’stheoil-freeoptionhere.

⅓cup(80ml)freshlemonjuice(about2lemons)2sprigsfreshthyme,leavesstrippedandchopped,stemsdiscarded1garlicclove,slicedinhalf(seeNote)

1teaspoonsesameoil(OF:1teaspoonGFtahini)½teaspoonsugar½teaspoonsaltPinchblackpepper¼cup(60ml)oliveoil(OF:¼cup/60gplainGFhummus)

Combinethelemonjuice,thyme,garlic,sesameoil,sugar,salt,andpepperinajarwithatight-fittinglid.(OF:Addthetahiniaswell.)Whiskintheoilinaslow,steadystreamandadjusttheseasoning.Refrigerateforupto5days.(Removethegarlicclovebeforeserving.)NOTE:Useahalvedgarliccloveinplaceofmincedwhenyouwantjustahintofgarlicflavorinadressing,aswedidhere.Removethegarlicbeforeserving.

LIME-CUMINDRESSINGSERVES:2to4/Makesabout½cup(120ml)//TIME:5minutesDressingsareaneasywaytolearnhowtobalanceseasonings(seebelowformoreonthat).Thisonehassmokycumin,plussweet,sour,acidic,andsaltyflavors.Youcanusethisdressingnotonlyonatacosaladbutalsoasamarinadefortempehand

rootvegetables.OrdrizzleitoncookedgrainsoraLifesavingBowl.Addcilantroorbasilforanewflavor.

1teaspoongroundcumin1teaspoonsugar¼teaspoonsalt3tablespoonsfreshlimejuice(from2limes)1tablespoonapplecidervinegar¼cup(60ml)extravirginoliveoil(OF:½avocado,pureed)

Combinethecumin,sugar,andsaltinamediumjarwithatight-fittinglid.Whiskinthelimejuiceandvinegar.(OF:Addtheavocadoaswell.)Whiskintheoilinaslow,steadystream.Refrigerateforupto4days.(Usetheavocadoversionwithin1day.)Shaketocombineasneeded.

Tip:Therearefivebasicflavors:sweet,salty,sour,bitter,andumami.Dishesthatweconsider“delicious”arethosethatprovideabalancedcontrastbetweentheseflavors.Saladdressings,especiallyvinaigrettes,areagreatwaytopracticeyourseasoningskills.Tasteasyougoalong,

andtrustyourtastebuds.Issomethingtoosaltyorsour?Addmoresweetness.Toobland?Addacid,whichlendsasourflavor.Isitmissingsomeoomph?You’relikelyinneedofumami.Asyou“takeoffthetrainingwheels”andstartcookingwithoutarecipe,thisskillwillmeanthedifferencebetweenho-hummealsand“Oh,wow!”ones.

CREAMYAVOCADO-LIMEDRESSING

SERVES:4to6/Makesabout2cups(480ml)//TIME:5minutesThankstotheavocado,thisdressingiscreamyandrichwithoutanyaddedoil.There’squiteabitoftangfromthelimejuice,soitpairswellwithheavierfarelikeMexicanfood.Italsocanbeusedasthedressinginamassagedkalesalad.

1avocado,diced¼cup(60ml)freshlimeorlemonjuice(about2limesorlemons)¼cup(4g)cilantroleaves

½teaspoongroundcumin¼teaspoonsalt½cup(120ml)water,plusmoreasneeded

Processalltheingredientsinahigh-speedblenderuntilsmooth.Adjusttheseasoningandaddthewater,1tablespoonatatime,plusmoreasneededtoachievethedesiredconsistency(uptoanadditional¼cup/60ml).Usewithin1day.

YOUWON’TBELIEVEIT’SCASHEWRANCHDRESSING

SERVES:8to12/Makesabout2½cups(600ml)//TIME:5minutes,notincludingtimetosoakcashewsCertifiednutritionistSidGarza-Hillman,author

ofApproachingtheNatural,billshimselfas“TheSmall-StepAdvocate,”advisinganapproachtohabitchangethat’srightinlinewithours.Mattandhiswife,Erin,creditthiscreamydressingofSid’swithmakingsaladloversoftheirkids,justasithaswithmanyofSid’sclients.Evenhard-coreranchdressingfanshaveahardtimebelievingthisoneisvegan,nottomention(mostly)raw!WearethrilledSidislettingusshareitwithyou.Foracreamierdressing,soakthe

cashewsfor1to2hoursbeforeusing.

1¼cups(150g)rawcashews(soakedfor1to2hours,ifdesired)¾cup(180ml)water,plusmoreasneeded

1tablespoonplus1½teaspoonsfreshlemonjuice1tablespoonapplecidervinegar1½teaspoonsonionpowder1teaspoondrieddill1teaspoonsalt½teaspoondriedbasil½teaspoongarlicpowder¼teaspoonblackpepper

Processalltheingredientsinahigh-speedblenderuntilsmooth.Adjustthe

seasoningifnecessary,andaddadditionalwater,1tablespoonatatime,asneededtoachievethedesiredconsistency(upto¼cup/60ml).Refrigerateinanairtightcontainerupforupto1week.(Thedressingwillthickeninthe

refrigerator;stirinwaterasneededtothinbeforeserving.)

CLASSICFRENCHVINAIGRETTESERVES:2to4/Makesabout½cup(120ml)//TIME:5minutesThis

authenticdressingwaspasseddownbythewomanwhohostedStepfwhenshelivedintheLoireValley.It’sbeenmodifiedovertheyears,withbalsamicandthymestandinginforwhatevermagicMadameVavasseursprinkledintohers.Itpairswellwithrootvegetablesandkale,aswellastenderspringlettuce.Itis

ratherheavy,soalittlegoesalongway.

3tablespoonsapplecidervinegar2tablespoonsmincedshallot(or1tablespoonmincedredonion)1tablespoonbalsamicvinegar1teaspoonGFDijonmustard½teaspoondriedthyme¼cup(60ml)oliveoil(OF:2tablespoonswhitebeanspureedwith2tablespoonswater)Saltandblackpepper

Combinetheapplecidervinegar,shallot,andbalsamicvinegarinamediumjarwithatight-fittinglid.Letsitfor5minutes.Stirinthemustardandthyme.Whiskintheoilinaslow,steadystreamandseasonwithsaltandpeppertotaste.Refrigerateforupto5days.

MAPLE-DIJONDRESSINGSERVES:2to4/Makesabout½cup(120ml)//TIME:5minutesThis

dressingisastapleinfallandwinter.Tryitwithalentilandrootveggiebowl,onpotatosalad,oroverroastedbeets.Ifyou’rejustnotthatintoDijon,scaleitbackandrampupthemaple.Ifyouwanttoaddherbs,rosemaryandthymeare

goodchoices.

¼cup(60ml)applecidervinegar2tablespoonsmaplesyrup2teaspoonsGFDijonmustard¼teaspoonblackpepper2tablespoonsoliveoil(OF:2tablespoonsbrothorwater)Salt

Combinethevinegar,maplesyrup,mustard,andpepper(OF:addthebrothatthispoint)inasmalljarwithatight-fittinglid.Whiskintheoilinaslow,steadystream.Seasonwithsalttotaste.Refrigerateforupto5days.

BLUEBERRY-WALNUTVINAIGRETTE

SERVES:2to4/Makesabout1cup(240ml)//TIME:5minutesFruitdressingscanbecloyinglysweet,butthisoil-freeversionembracesthenaturalbitternessofwalnutstobalancethesweettangoftheblueberries.It’sslightly

chunkyandcomplementsbittergreenswell;tryitonarugulaoratoproastedrootvegetables.Pairthisdressingwithsomecrumbledsoftnut-basedvegancheese

onanysalad.

¼cup(60ml)applecidervinegar¼cup(40g)blueberries¼cup(30g)walnutpieces1or2tablespoonswater,optional1tablespoonmincedshallotorredonion½teaspoondriedthyme½teaspoonsugarormaplesyrupSaltandblackpepper

1Pureethevinegar,blueberries,andhalfofthewalnutsinablenderuntilsmooth,thinningitwith1or2tablespoonsofwaterifdesired.

2Finelychoptherestofthewalnuts.Transfertoajarwithatight-fittinglidandaddtheshallot,thyme,andsugar.Shaketocombineandseasonwithsaltandpepper.Refrigerateforatleastafewhoursandupto3daystoallowtheflavors

tomeld.

CREAMYHERBEDHEMPDRESSINGSERVES:4to6/Makes1½cups(360ml)//TIME:10minutesThisis

basicallygoddessdressingmadewithhempseeds.Ifyoupreferadressingwithmoretexture(andonethatislessgreenincolor),foldinthescallion,dill,and

parsleyafterblending.Insummer,drizzlethisoverfreshtomatoesandcucumbers.Inwinter,useitonroastedpotatoesorasadipforBakedTempeh

Nuggets.

½cup(80g)hempseeds¼cup(15g)choppedflat-leafparsley2tablespoonsrawcashews1scallion(whiteandlightgreenpart),sliced1tablespoonapplecidervinegar1tablespoonfreshlemonjuice2teaspoonscapers,drained1teaspoonnutritionalyeast½teaspoongarlicpowder½teaspoonsugar,optional¼teaspoondrieddillSaltandblackpepper1or2tablespoonswater,optional

Processthehempseeds,parsley,cashews,scallion,vinegar,lemonjuice,capers,nutritionalyeast,garlicpowder,sugar,anddillinahigh-speedblenderuntil

smooth.Seasonwithsaltandpepperandaddwater,1tablespoonatatime,asneededtoachievedesiredconsistency.Refrigerateinanairtightcontainerforupto5days.

Chapter6

SmallPlates&Sides

Mostpeoplewhogovegannoticeanunexpectedphenomenon:Yourmealsbecomeone-dishwonders.Whereasitusedtobeameat,astarch,andavegetable,nowit’softenjustabigbowlofplant-basedgoodness—whichcouldbeaheartypastadish,atofu-and-veggiestir-fry,agiantsaladwithquinoaandbeans,oroneofinfinitecombinationsof“agrain,agreen,andabean.”Thepointis,it’sreallyeasytogodownthisone-dishroad.

Nutritiontakescenterstage.Cookingandcleanuparesimple.Andhey,whowantstoplanandshopforthreedisheswhenyoucangetthejobdonewithone?Butevenifeverybiteremainsdeliciouswhenyoueatthisway,there’snodenyingthateverybiteis,well,thesame.Wedon’tmeantoknockthissimpleapproachtofood.Simplifying

mealtimehasbeenoneofthejoysofourplant-basedjourneys,andtheminimalistmind-sethasevenspilledoverintootherareasofourlives.Butthatdoesn’tmeanaplant-baseddietcan’tbeeverybitasinterestingandentertainingasotherwaysofeatingwhenwewantittobe.Thesidedishesinthissectionaremeanttoaddvarietytoyourdiet

—notsomuchfornutrition’ssake,butforfun(andyoursanity).Usetherecipesheretoroundoutameal,orcreateanentiretapas-stylefeastwithwholegrainandveggiesidedishes.Thesesmallplatesaredesignedtobequickandflavorful;they’reasimplewaytomakeyourweekdaymealsmorevariedandmemorablewithoutalotofeffort.Andifyoudecidetosticktoyoursimplewaysandjustmakea

giantportionofTahiniGreenBeans,Potato-StuffedPortobellos,orOlive-ChickpeaWafflesandcallityetanotherone-dishdinner,well,wecan’tsaywehaven’tdonethesame.

TAHINIGREENBEANSSERVES:2to4//TIME:15minutesThisrecipequicklyenteredregularrotationforeveryonewhotestedit;thetahiniandsesameseedsmakegreenbeansincrediblyenticingwithverylittleeffort.Ifyouareadipper,servethesauceonthesideandeatthegreenbeanslikefries.Thistechniquealsoworks

withsteamedorroastedbroccoli,cauliflower,carrots,orbeets.

1pound(454g)greenbeans,washedandtrimmed

2tablespoonsGFtahini1garlicclove,mincedGratedzestandjuiceof1lemonSaltandblackpepper1teaspoontoastedblackorwhitesesameseeds,optional

1Steamthebeansinamediumsaucepanfittedwithasteamerinsert(orbyadding¼cup/60mlwatertoacoveredsaucepan)overmedium-highheat.Drain,reservingthecookingwater.

2Mixthetahini,garlic,lemonzestandjuice,andsaltandpeppertotaste.Usethereservedcookingwatertothinthesauceasdesired.

3Tossthegreenbeanswiththesauceandservewarmoratroomtemperature.Garnishwiththesesameseeds,ifusing.

FF:UseapoundoffrozenFrench-styleharicotsverts.Runthemunderhot

wateruntilthawed,anddrainwell.

LEMONYSTEAMEDKALEWITHOLIVES

SERVES:2to4//TIME:10minutestoprep,20minutestocookThisdishisbasedonSpanishherb“jam,”whichistraditionallyloadedwitholiveoil.Inourlighterversion,weaddplentyoffreshherbstosteamedgreensandlayeron

flavorwiththecombooflemonandolives.Ifyouusetheceleryleaves,thisdishtakesadvantageofwhatwouldotherwisebecompostortrash.Serveontoast

withplainhummus.

1bunchkale,leaveschoppedandstemsminced

½cup(30g)celeryleaves,roughlychopped,oradditionalparsley½bunchflat-leafparsley,stemsandleavesroughlychopped4garliccloves,chopped2teaspoonsoliveoil(OF:2tablespoonsbroth)¼cup(45g)pittedKalamataolives,choppedGratedzestandjuiceof1lemonSaltandpepper

1Placethekale,celeryleaves,parsley,andgarlicinasteamerbasketsetoveramediumsaucepan.Steamovermedium-highheat,covered,for15minutes.Removefromtheheatandsqueezeoutanyexcessmoisture.

2Placealargeskilletovermediumheat.Addtheoil,thenaddthekalemixturetotheskillet.Cook,stirringoften,for5minutes.

3Removefromtheheatandaddtheolivesandlemonzestandjuice.Seasonwithsaltandpepperandserve.(Thisdishcanbeservedwarm,cold,oratroom

temperature.)

ZUCCHINI“PARMESAN”SERVES:2to4//TIME:10minutestoprep,20minutestobakeZucchiniParmesanwithhomemademarinaraisasummerclassic.Thisversionisless

labor-intensive,withnooil(oractualParmesan,ofcourse).Anyleftoverscouldbecomealayerinlasagna!ServethisdishwithWeeknightMarinaraifdesired.

4zucchini,slicedinto½-inch(13mm)rounds

½cup(120ml)almondmilk1teaspoonarrowrootpowder1teaspoonfreshlemonjuice½teaspoonsalt½cup(55g)wholewheatbreadcrumbs(seeNote)¼cup(40g)hempseeds¼cup(15g)nutritionalyeast½teaspoongarlicpowder¼teaspoonblackpepper¼teaspooncrushedredpepper

1Preheattheovento375°F(190°C).Linetwobakingsheetswithparchmentpaper.

2Placethezucchiniinamediumbowlwiththealmondmilk,arrowrootpowder,lemonjuice,and¼teaspoonofthesalt.Stirtocombine.

3Combinethebreadcrumbs,hempseeds,nutritionalyeast,garlicpowder,blackpepper,andcrushedredpepperinalargebowlwithalid.Addthezucchiniinbatchesandshakeuntiltheslicesareevenlycoated.

4Placethezucchiniinasinglelayeronthepreparedbakingsheets.Bakeuntilthezucchinislicesaregoldenbrown,about20minutes.Serve.

NOTE:Usepanko(Japanesebreadcrumbs)formorecrunch.

CASHEWCREAMEDKALESERVES:2to4//TIME:5minutestoprep,10minutestocook,notincluding

timetomakeCashewCreamAlittlebitoffathelpsyourbodyabsorbthegoodnessfromgreens,andtherichnessoftheCashewCreamtakestheflavorofsimplesteamedvegetablesupanotch.Thisismoreofablueprintthanarecipe;insteadofkale,trybroccoli,cauliflower,oranycruciferousvegetablesyouhave

onhand.

1bunchkale,stemmedandchopped1teaspoonfreshlemonjuice1clovegarlic,mincedPinchofsaltBlackpepper2tablespoonswater2tablespoonsCashewCream

Addthekale,lemonjuice,andgarlictoamediumskilletsetovermediumheatandseasonwithsaltandpepper.Addthewater.Cook,covered,for5minutes,thenstartcheckingfordesireddoneness.Whenthekaleistenderenoughforyourliking,stirinthecashewcreamuntilthoroughlycoated.Serve.

COLCANNONSERVES:4to6//TIME:20minutes,notincludingtimetomakeCashew

CreamYeah,weknowthereal-dealIrishdishdoesn’thavelemonornutmeginit.Butthoseingredients,plusCashewCream,elevatehumblecabbageand

potatoestoalevelthat’sworthraisingapintof(soon-to-be-vegan!)Guinnessto.

6waxypotatoes,suchasYukonGold¼headcabbage,redorgreen,roughlychopped¼teaspoonfreshlygratednutmegGratedzestfrom1lemon¼cup(40g)CashewCreamSaltandblackpepper

1Steamorboilthepotatoesinalargepotwithalidovermedium-highheatuntilfork-tender,about15minutes.

2Whilethepotatoescook,steamthecabbageinamediumsaucepanwithalidovermedium-highheatuntiltender,about10minutes.(Youcandothisontopofthepotatoesifyouhaveasteamerwithmultiplebaskets.)3Drainthepotatoesandmash.Foldinthecabbage,nutmeg,lemonzest,andcashewcream.Seasonwithsaltandpepperandserve.

Variation:ForKale-cannon,use2buncheskaleinplaceofthecabbage.

BLUEPRINT:PAKORASMAKES:24pakoras//TIME:15minutestoprep,30minutestobakeThosedeep-friedveggiefrittersyoucanfindatmostanyIndianrestaurantaresogood,butthey’realsoloadedwithoilandsalt.Thesebakedonesareheavyonthe

veggiesandusenooil!PairthemwithCashewTzatziki,chiligarlicsauce,orajarredchutney.

2cups(240g)chickpeaflour(garbanzobeanflour)2tablespoonsGaramMasala1teaspoonGFbakingpowder1teaspoongroundturmeric½teaspoonsalt,plusmoretotaste,optional1½cups(360ml)water5to6cups(445to535g)mixedvegetables(chooseasfeworasmanyasyou’dlike)»thinlyslicedcabbage

»quarteredbuttonorcreminimushrooms

»finelychoppedyellowonion

»shreddedbeetsorcarrots

»choppedbroccoliorcauliflower

»dicedbellpepper

»choppedkale,spinach,ormixedgreens

1Preheattheovento425°F(220°C).Linetwobakingsheetswithparchmentpaper.

2Combinetheflour,garammasala,bakingpowder,turmeric,and½teaspoonsaltinalargebowl,thenwhiskinthewater.Foldinthevegetables.

3Scoopgolfball-sizeportionsontothepreparedbakingsheets.Bakeuntilthepakorasaregoldenbrownandtheedgesarecrispy,about25minutes,rotatingthebakingsheetshalfwaythrough.Sprinklewithadditionalsaltifdesiredandserve.(Leftoverscanberefrigeratedforupto3daysandreheatedina300°F/150°Coven.)NOTE:YoumightnoticewealsohavearecipeforSamosaBurgers,anotherIndianappetizerthatusuallyinvolvesdeep-frying.Samosasaretraditionallyspicedmashedpotatoesandpeaswrappedinawheatdough,whilepakorasareachickpeaflourbatterwithveggiesmixedin.

CUMIN-CITRUSROASTEDCARROTS

SERVES:4to6//TIME:10minutestoprep,30minutestobakeCarrotshavealotofnaturalsweetness,androastingthemreallyhighlightsthisquality.Here,weaddacombooflimeandorangejuiceplussmokycuminforanoil-freesauce

withnoneedforaddedsugar.

8largecarrots,slicedinto½-inch(13mm)rounds

¼cup(60ml)orangejuice¼cup(60ml)vegetablebroth1teaspoongroundcumin¼teaspoongroundturmericSaltandblackpepper1tablespoonfreshlimejuiceChoppedflat-leafparsley,optional

1Preheattheovento400°F(200°C).2Placethecarrotsinalargebakingdish,thenaddtheorangejuice,broth,cumin,andturmeric.Seasonwithsaltandpepper.

3Bake,uncovered,untilthecarrotsarelightlybrownedandthejuiceshavereducedslightly,about30minutes,stirringhalfwaythrough.Drizzlewiththelimejuiceandparsley,ifusing,andserve.

POTATO-STUFFEDPORTOBELLOSMAKES:4stuffedmushrooms//TIME:45minutes,notincludingtimeto

marinateormakeB-SavorySauceandKale-cannonThisissuchasimpledish,butitdoesrequiresomeplanningsothe’shroomscansoakupallthemarinade.Itfeelsslightlyupscalewithoutbeingfussyandrequiresalmostnohands-on

work,makingitaperfectdinnerpartyoption.

4largeportobellomushroomcaps,stemsremoved¼cup(60ml)B-SavorySauce&Marinade1batchKale-cannon½cup(120ml)waterorvegetablebroth1teaspoonarrowrootpowder

1Placethemushroomsinashallowdish,stemmedsideup.Pourthemarinadeontopandturnthemasneededtothoroughlycoat.Coverandrefrigerateforatleast8hoursorovernight.

2Preheattheovento400°F(200°C).Transfertheportobellostoamediumbakingdishandcarefullystuffeachwithaquarterofthekale-cannon.

3Bake,covered,for15minutes.Whilethemushroomsbake,combinethewaterandarrowrootpowder.Removethemushroomsfromtheovenandaddthearrowrootmixturetothebottomofthebakingdish.Useaspatulatoscrapedownthesides.Continuetobakeuntilthemushroomsaresoftandthepotatoesareheatedthrough,about20minutes.Serve.

BAKEDTEMPEHNUGGETSSERVES:2to4//TIME:15minutestoprepare,30minutestobakeTheseare

crunchy,chewylittlenuggetsthatevenpickykidswillgobbleup.Lightlysteamingthetempehreducesitsbitterness.Usesoy-freetempeh(Yes,it’sa

thing!WelikeSmilingHaraBlack-EyedPeaTempeh.)and/orgluten-freebreadcrumbsifnecessary.Wrapleftoversinawhole-graintortillawithsprouts,

shreddedcarrots,andadrizzleofCreamyHerbedHempDressingforaquicklunch.

One8-ounce(227g)packagetempeh,lightlysteamedifdesired¼cup(60ml)almondmilk¼cup(15g)nutritionalyeast1tablespoonFall&WinterAll-PurposeSeasoningorotherseasoningblend1teaspoonarrowrootpowder

1teaspoonfreshlemonjuice¼teaspoonblackpepper¼teaspoonhotsauce¼teaspoonsalt1cup(110g)wholewheatbreadcrumbs(seeNote)

1Preheattheovento400°F(200°C).Lineabakingsheetwithparchmentpaper.2Slicethetempehinhalfandthenquartereachhalftoform8pieces.Smasheachoneslightlywiththeheelofyourhandtoincreasesurfaceareaandmakethemmorenugget-like.

3Inashallowdish,combinethealmondmilk,nutritionalyeast,seasoningblend,arrowrootpowder,lemonjuice,pepper,hotsauce,andsalt.Addthetempehnuggetsandallowtosoakfor5minutes,turningthemtogeteachpiecewellcoated.

4Placethebreadcrumbsinanothershallowdish.Usingonehandforthewetandoneforthedry,transfereachpieceoftempehfromthebattertothebreadcrumbs.Placeonthepreparedbakingsheet.

5Bakefor30minutes,flippinghalfway,untilgoldenbrownonbothsides.Serve.

NOTE:Formorecrunch,usepanko(Japanesebreadcrumbs).

SESAME-TURMERICOVENFRIESSERVES:2to4//TIME:10minutestoprep,30minutestobakeTheseareamatchmadeinheavenwithSpicyBlackBean&BeetBurgers.Theybecomecrispwithverylittleoil(andcanbemadewithoutanyoilatall),andtheyarecoatedwithaseasoningblendthatbordersonaddictive.Thetrickisthe

arrowrootpowder,whichbindswiththestarchinthepotatoesandhelpstheseasoningsadherewhileensuringcrispybaked“fries.”Weliketoservethese

frieswithCurryKetchup(seeTip)orMisoGravy.

1teaspoonarrowrootpowder1teaspoongroundturmeric¾teaspoongroundcumin½teaspoongarlicpowder½teaspoonsalt¼teaspoonblackpepper5to6redpotatoes(about1pound/455g),cutintowedgesorbite-sizepieces1tablespoongrapeseedormeltedcoconutoil(OF:1tablespoonbroth)

2tablespoonssesameseeds

1Preheattheovento375°F(190°C).Lineabakingsheetwithparchmentpaper.2Combinethearrowrootpowder,turmeric,cumin,garlicpowder,salt,andpepperinamediumbowl.Addthepotatoesandtosswelltocombine,untilallcutsurfacesarecoatedwiththespicemixture.(Theyshouldstarttoturnyellowfromtheturmeric.)Letsitwhiletheovenpreheats.

3Tossthepotatoesoncemore,thenpouroffanyexcessmoisturethatmayhaveaccumulatedinthebottomofthebowl.(Thiswillhelpthepotatoescrisp.)Addtheoilandsesameseedsandtossthepotatoestocoat.

4Pourthepotatoesontothepreparedbakingsheetinasinglelayer.Scrapethebowltogetallthesesameseedsontothepotatoes.Bakefor30minutes,oruntilcrispyandgoldenbrown.Serve.

Tip:Thistwo-ingredientCurryKetchupisasimple,memorablesauce.Mix1teaspoonyellowcurrypowderinto¼cup(60g)ketchup(nosugaradded,reduced-sodiumpreferred).

SLOW-COOKERREFRIEDBEANSSERVES:6to8//TIME:5minutestoprep,4to8hourstocook,notincludingtimetosoakbeansBeansarenutritionalpowerhousesworthbuildingintoyourdailydiet,and“refried”beansareadeliciousandsatisfyingwaytohelptomakethathappen.Usingtheslowcookermeansprepisnexttonil—youcanevenletthesecookovernight!Onionandsmokycuminpackthesebeanswithflavor,andoreganostandsinforepazote,atraditionalherbthatcanbehardtofind.Kombu

addsdepthofflavorandincreasesdigestibilityoflegumesastheycook.

1pound(454g)pintoorblackbeans,soakedalldayorovernight,drained,andrinsed1yellowonion,mincedorgrated

3garliccloves,minced1-inch(2.5cm)stripkombu1tablespoonoliveoil(OF:omit)1tablespoonplus1teaspoongroundcumin½teaspoondriedoregano½teaspoonsmokedpaprika6to8(1.4to2L)cupswater½teaspoonsalt,ortotaste

1Addthebeans,onion,garlic,kombu,oil,cumin,oregano,andpaprikatoaslowcooker,alongwiththewater.(Usemorewaterifyourslowcookerishot—seeTip—orifyou’relettingthemcookovernightorwhileyou’reawayfromhome.)Turnonhighfor8hoursorovernight.

2Ifnecessary,drainandreservethewater(thiswon’taffecttheflavor),thenmashwithapotatomasherorpureeinafoodprocessor.(Ifthebeansaretoothick,addthereservedcookingwateratablespoonatatime.Ifthey’retoothin,returntotheslowcookerandcookonhighfor30minuteswiththelidofftoallowwatertoevaporate.)Seasonwiththesalt.

3Serveorallowtocoolandpackintohalf-pint(250ml)jars,leavingatleast½inch(13mm)ofspacetoallowforexpansion,andfreezeforupto3months.

Variation:Forspicybeans,add1to2GFchipotlechilesinadobosauce,chopped,or1mincedjalapeño.

Tip:Everybrandandeverysizeofslowcookerwillheatthingsalittledifferently.Toallowforthis,wegiveatimerangeforourslow-cookerrecipes.Forexample,thepopularInstantPot’sslow-cookersettingisquitehotandcooksthingsfasterthanatraditionalcookerdoes.Forbestresults,erronthesideofshortercookingtimebutallowforthemax,andusetheupperendofthewaterrecommendationifyourslowcookertendstorunhot.

UGLYVEGGIEMASHSERVES:6to8//TIME:10minutestoprep,25minutestocookBeautyis

onlyskin-deepwhenitcomestorootveggies.Thisdishhonorsthreeofthemostunderappreciated—andleastattractive—rootsintheproducedepartment.

Celeriac(celeryroot)iscreamywithadelicatecelerytaste.Rutabagashaveatextureakintoawaxypotatowithaslightspice,similartoaturnip.(Theyneedtobepeeledbecausetheirpurple-and-whiteskinisoftenwaxedtolengthenshelflife.)Andparsnipsarepale,sweetercousinsofthecarrot.Simmeredinbrothandroughlymashedtogether,thismotleycrewbecomesadelightfulalternativetomashedpotatoes.Youcansubstituteotherrootvegetablesasdesired,evenaddingwhitepotatoes.Foraricherdish,stirin¼cup(40g)CashewCream.

1pound(455g)parsnips,peeled,trimmed,andcutinto1-inch(2.5cm)pieces1largerutabaga,peeledandchoppedinto1-inch(2.5cm)cubes

1largeceleriac(celeryroot),peeledusingaparingknifeandchoppedinto1-inch(2.5cm)cubes2cups(480ml)vegetablebroth,suchasBetterthanBoneBroth

Saltandblackpepper

1Placetheparsnips,rutabaga,andceleriacinalargepotwithatight-fittinglid.Addthebroth,cover,andbringtoaboiloverhighheat.Reducetheheattolowandcookuntilthevegetablesarefork-tenderandmostoftheliquidhasevaporated,20to25minutes.

2Mashwithapotatomasherorservingfork,seasonwithsaltandpepper,andserve.

ORZO“RISOTTO”SERVES:4to6//TIME:25minutesTinypastasuchasorzotakesabouthalfthetimetocookasArboriorice—thetraditionalchoiceforrisotto—butthecookingmethodyieldsanequallycreamyoutcome.ThissidedishgoeswellwithNut-CrustedTofuorasprinkleofpistachios.It’sreadyinlessthan30

minutes,soyoucanenjoycarb-loadingwithoutspendingallnightinthekitchen.

4cups(960ml)vegetablebroth1tablespoonoliveoil(OF:omit)1largeshallotor¼yellowonion,minced1teaspoondriedtarragonordill1pound(455g)wholewheatorzo½cup(120ml)whitewine,or1tablespoonapplecidervinegarplus⅓cup(80ml)vegetablebrothGratedzestandjuiceof1lemon

SaltandblackpepperChoppedflat-leafparsley,optional

1Bringthebrothtoaboilinamediumsaucepan;reducetheheattomedium-lowandcover.

2Placealargesaucepanovermediumheat.Addtheoiltothepan,thenaddtheshallot.Coverandcook,stirringoften,untiltheshallotissoftandtranslucent,about5minutes.Stirinthetarragon,followedbytheorzo.

3Addthewineandstirtheorzoconstantlyuntilthewineisabsorbed.

4Continuingtostirconstantly,addthebroth1cup(240ml)atatime.Theorzowillabsorbthebroth,whichshouldtakeabout3to5minutes,andbegintogetcreamy.Repeatwiththeremainingbroth.

5Removefromtheheat,stirinthelemonzestandjuice,andseasonwithsaltandpepper.Garnishwiththeparsley,ifusing,andserve.

BAKEDBROWNRICERISOTTOWITHSUNFLOWERSEEDS

SERVES:4to6//TIME:10minutestoprep,1hourtobakeRisottoisunbelievablysatisfying,butwhohasanhourtospendatthestovetryingtocoaxapotofriceintocreamysubmission?Thisbakedvarietyisalmostascreamybutrequiresafractionofthework.Sunflowerseedsprovideanutrientboostand

texturalcontrast.

4cups(960ml)vegetablebroth1cup(180g)short-grainbrownrice½cup(75g)rawsunflowerseeds2tablespoonsdrysherryor¼cup(60ml)whitewine1shallot,minced1teaspoondriedtarragon½teaspoondrieddill½teaspoonsalt(usehalfthisifyourbrothissalted)⅛teaspoonblackpepper⅛teaspoongroundturmeric

1Preheattheovento400°F(200°C).Bringthebrothtoaboilinamediumsaucepan.

2Addtherice,sunflowerseeds,sherry,shallot,tarragon,dill,salt,pepper,and

turmerictoamediumbakingdish.Pourthehotbrothintothedish,cover,andcarefullyplaceintheoven.Bakefor30minutes.Thedishshouldstilllooksoupy;ifitbeginstodryout,add1cup(240ml)ofwaterorbroth.Continuetobake,covered,foranother30minutes.Serve.

Variation:ForPumpkin-SageRisotto,substitute1tablespoondriedsageforthedillandtarragon,thenstirin1cup(245g)pumpkinpureehalfwaythroughthecookingprocess.

OLIVE-CHICKPEAWAFFLESMAKES:4to6waffles//TIME:10minutestoprep,30minutestocookSoccasareMediterraneanflatbreadsmadewithchickpeaflour.Butalthoughtheyarequicktomakeandfullofnutritionfromthechickpeas,theytypicallycallforquiteabitofoliveoiltoaddflavorandrichness.Inspiredbysoccabut

seekingsomethinglighter,wecreatedthesesavorywaffles.

2cups(240g)chickpeaflour(garbanzobeanflour)1tablespoonchoppedrosemaryorthyme1teaspoonGFbakingpowder¼teaspoonsalt⅛teaspoonblackpepper½cup(90g)pittedKalamataolives,chopped¼cup(15g)sun-driedtomatoes,thinlysliced1tablespoonoliveoil(OF:omit)1½cups(360ml)hotwaterHummusorWeeknightMarinara

1Preheatawaffleiron.(SeeOFforbakingdirectionsifyourwaffleironisn’ttrulynonstick.)2Combinetheflour,rosemary,bakingpowder,salt,andpepperinalargebowl.Stirintheolivesandsun-driedtomatoes,thenwhiskintheoilfollowedbythehotwater.Thebattershouldbethickbutthoroughlycombined.

3Spreadabout½to¾cup(120to180ml)batterontothewaffleiron,closethe

lid,andcookthrough,accordingtowaffleirondirections,about6minutes.

4Topwithhummusandserve.

Variation:Substitute½cup(30g)choppedflat-leafparsleyfortheolivesandfoldin¼cup(40g)choppedredonion.

QUINOAPRIMAVERASERVES:4to6//TIME:25minutesQuinoaistherareplantproteinthatcontainsallnineessentialaminoacids,makingit“complete.”Whetherthisactuallymattersisupfordebate,butquinoacertainlyroundsoutalotofour

meals.Pairedwithloadsofvegetables,thisdishbecomesaone-potmeal.Ifyouneedasauce,tryitwiththeGreenonGreensDressing.

CITRUS-PICKLEDSHALLOTS

2largeshallots,slicedinhalf,thenintohalf-moons2tablespoonsorangejuice½teaspoonapplecidervinegar½teaspoonsaltPinchofsugar

QUINOA

2cups(480ml)water1cup(190g)quinoa,soakedatleast2hoursorovernight,rinsed,anddrained2cups(520g)frozenartichokeheartsorone14-ounce(400g)canartichokeheartspackedinwater,halvedorquarterediflarge2garliccloves,minced

1teaspoondriedtarragon½teaspoondriedthyme½teaspoonsalt,plusmoretotaste¼teaspoondrieddill

¼teaspoonblackpepper,plusmoretotaste2cups(250g)frozenpeas2carrots,diced1orangeoryellowbellpepper,choppedfine3scallions(whiteandlightgreenparts),slicedthinGratedzestandjuiceof1lemon½cup(75g)rawsunflowerseeds

1Tomaketheshallots,combinealltheingredientsinasmallbowl.Refrigerateuntilreadytoserve.(Theshallotscanberefrigeratedovernightorupto3days.)2Tomakethequinoa,combinethewaterandquinoainalargesaucepanoverhighheat.Bringtoaboil,thenaddtheartichokes,garlic,tarragon,thyme,½teaspoonsalt,thedill,and¼teaspoonpepper.Reducetheheattomedium-low,cover,andcookfor10minutes.Reducetheheattolowandstirinthepeas,carrots,bellpepper,andscallions.Coverandcookuntilthevegetablesareheatedthrough,about5minutes.

3Removefromtheheat,addthelemonjuiceandzestandthesunflowerseeds,fluffwithafork,andseasonwithsaltandpepper.Serve,toppingeachportionwiththeshallots.(Leftoverscanbeservedcold.)

FARROTABBOULEHSERVES:4to6//TIME:15minutestoprep,30minutestocook,notincluding

timetosoakfarroWelovetraditionalMiddleEasterntabboulehmadewithbulgur,butwhenwewantadishwithmoreheftweturntofarro.Farroisanancientgrainthat’sreadilyavailableinmostsupermarkets,butyoucouldusequinoaorpearledbarleyifyoulike.Thisdishgetsbetterthelongeritsits.Fora

fullmeal,tosswithgreensandtopwithbeans.

2½cups(600ml)waterorvegetablebroth1cup(210g)farro,soakedovernightanddrained3scallions(whiteandlightgreenparts),slicedthin1Englishcucumber,diced1redoryellowbellpepper,finelydiced1bunchflat-leafparsley,leavesonly,choppedHandfulmintleaves,choppedGratedzestandjuiceof2lemons2tablespoonsoliveoil(OF:¼cup/60mlbroth)¼teaspoonsalt⅛teaspoonblackpepper

1Combinethewaterandfarroinamediumsaucepan.Bringtoaboil,thenreducetheheattolow,cover,andcook,stirringoccasionally,untilthefarroisaldente,about25minutes.

2Allowtocoolfor10minutes,thentransfertoalargebowlalongwiththeremainingingredients.Tosstocombineandserve.(Thetabboulehcanberefrigeratedforupto2days,thoughtheherbswilldiscolor.).

FF:Speedupthecool-downbyspreadingthecookedgrainsonabakingsheet.Youcanalsousepearledfarro,whichwillcookinjust15minutes.

Variation:Countingyourcarbsorwanttoampupyourveggieintake?Swap3cups(300g)finelychoppedrawcauliflowerforthefarro.

PROVENÇALPOTATOGRATINMAKES:1gratin//TIME:10minutestoprep,40minutestocookThisbakedpotatoandoniondish,basedonasouthernFrenchfavorite,wasasleeperhitwithourrecipetesters.It’sdeliciousservedwarmoratroomtemperatureanddoesn’tfallaparteasily—makingitagreatchoiceforamid-hikepicnic.

1tablespoonoliveoil(OF:¼cup/60mlbroth)2yellowonions,thinlysliced1tablespoonfreshthyme,leavesonly3garliccloves,minced¼teaspoonsalt,plusmoretotaste2pounds(900g)waxypotatoes,suchasYukonGold,sliced¼inch(6.5mm)thickOne14.5-ounce(411g)candicedtomatoeswithjuice

½cup(90g)pittedKalamataolives,chopped¼teaspoonpepper

1Preheattheovento400°F(200°C).2Placealargeskilletovermediumheat.Addtheoil,thenaddtheonionsandthymeandsautéuntiltheybrownslightly,about5minutes.Addthegarlic,seasonwithsalttotaste,andremovefromtheheat.

3Layerhalfoftheonionmixtureinamediumbakingdish;topwiththepotatoes,tomatoeswiththeirjuice,andolives;thenseasonwiththe¼teaspoonsaltand¼teaspoonpepper.Topwiththeremainingonionmixture.

4Bake,covered,for20minutes.Removethelidandcontinuetobakeuntilthepotatoesarefullycookedandtheedgesstarttobrown,15to20minutes.Servewarmoratroomtemperature.

Chapter7

Fuel&Recovery:RealFoodforBefore,During&AfterWorkouts

Don’tundermineyourworkoutbyfuelingitwithprocessedjunkthatbarelyqualifiesasfood!Instead,letourrecipesfornatural,homemadeversionsofsportsnutritionstaplestakeyoufurthersoyoucangetthemostfromeveryworkout.

TOEATORDRINKYOURCARBS?THAT’STHEQUESTION

AsyoureadinChapter1,youshouldusuallyonlyconsiderusingaddedsugarsandquickcarbstofuelbefore,during,orafteraworkout.Foryears,theonly“sportsdrinks”onthemarketwereloadedwithrefinedsugaranddesignedtoreplenishcarbohydratesaswellaselectrolytes.Butforvariousreasons,moreoftoday’sathletesarechoosinginsteadtoeattheircarbsortoforgothemaltogetherduringworkouts.Assuch,morelower-carb,electrolyte-onlysportsdrinkshavehitthemarket.Wethinkthere’satimeandaplaceforbothtypesofdrinks.Our

newfavoritesportsdrink,switchel—whichactuallyisn’tnewatall—embracesthatflexibility.Ourbaserecipeforswitchelusesjust2tablespoonsofmaplesyrup(100calories,27gcarbs),soithasabouthalfthesugarofatraditionalsportsdrink.Forlightertrainingdayswhenyoudon’tneedanimmediateenergy

sourcetogetyouthroughtheworkout,reachforthelower-sugarversionsofswitchel.Onlongrundays,whenyouneedmorefuel,we

haveotherswitchelrecipessuitableforyourincreasedcarbneeds.Ourbaserecipealsocontains481mgsodiumfrom¼teaspoonsea

salt(that’sslightlylowerthantablesalt,whichhas560mgper¼teaspoon),plus129mgpotassium.It’srightinlinewithcommercialsportsdrinks,whichtypicallyprovide427gsodiumand120mgpotassiumin32ounces.Needtocustomizeadrinkrecipe?Here’saquickguide:

SODIUM:¼teaspoonseasalt=481mgsodium

1teaspoonumeboshi(salty-sourJapaneseplumpaste)=340mgsodium

CARBOHYDRATES:1tablespoonmaplesyrup=50calories,13gcarbohydrates

1tablespoonsugar=45calories,13gcarbohydrates

Ifyoupreferanothersweetener,suchasdatesoragave,feelfreetoexperimentwiththoseaswell.Asyoureadthroughthischapter,you’llnoticethatwecallsome

beverages“sportsdrinks”whileothersare“electrolytedrinks.”Theformerareakintowhatyou’dbuyatthestore;thelatteraredesignedprimarilytohydrate,ratherthantofuel.SportsDrinks:Designedtobecarbreplacementswithelectrolytes

ElectrolyteDrinks:LowerincarbsthantraditionalsportsdrinksCheckoutthislisttogetstarted(withgramsofcarbsper16ounces):

Cucumber-LimeElectrolyteDrink:14g

Lemon-LimeElectrolyteDrink:14g

Switchel:TheOriginalSportsDrink:14g

3SwitchelMocktails:14g

UmeboshiElectrolyteDrink:18g

Miso-MapleElectrolyte“Broth”:21g

Cranberry-CitrusElectrolyteDrink:22g

FruitPunchSwitchelSportsDrinkwithJuice:22g

VeryBerrySwitchelSportsDrinkwithJuice:31g

OrangeSwitchelSportsDrinkwithJuice:32g

GrapeSwitchelSportsDrinkwithJuice:33g

Withanyofthesesportsdrinks,feelfreetoadjustthesweetener-to-saltratioasneededtosuityourneedsandpalate.Inaddition,weofferrecipesforsolid-foodfuelthatcontainmostly

carbohydrates,oracombinationofproteinandcarbsforextremelylongworkouts.

FUELSolidfoodthatcontainsmostlycarbsoracombinationofcarbsandprotein(usedduringverylongworkoutstopreventcrashes)

CalorieBombCookies

Chocolate-Coconut-PecanChewyBars

GreenEnergyBites

KeyLimePieRiceBites

PiñaColada–AlmondButter

Sesame-TamariPortableRiceBalls

StrawberryShortcakeRiceBites

Vegan-EdgeWaffles

SWITCHEL:THEORIGINALSPORTSDRINK

GOODFOR:hydration•before,during,andafteraworkoutMAKES:about4¼cups(1L)//TIME:5minutestoprep,plus

restingovernightSwitchelistheoriginalsportsdrink,whatfarmersdrankinthefieldstostayhydratedduringthesummer.It’saclevercombinationofsimple,realingredients.Maplesyrupcontains

magnesiumandpotassium,whichhelptopreventcramps,andtheapplecidervinegarpreventsnausea,stomachupset,andindigestion.(Youreallywantraw,unfilteredapplecidervinegarhere,soyougetthemineralsandothergoodstuff.)Thegingeraddsflavorandalsohelpswithnausea.Thedrinkisrefreshing,mildlysweet,andtangy

and,whenmadewithfruitjuices,tastessurprisinglyliketheconveniencestoresportsdrinkswegrewupwith.You’llwanttorefrigerateitovernighttoallowtheflavorstomellowandmingle.Thisrecipemakesanentirepitcher;it’llkeepforafewdaysinthe

fridge.

4cups(960ml)water

2tablespoonsapplecidervinegar2tablespoonsmaplesyrup1-inch(2.5cm)pieceginger,minced¼teaspoonseasalt,ortotaste

Shakealltheingredientstogether,refrigerateovernight,strain,anddrink.

Nutritioninfo(fortheentirerecipe):Calories110Totalfat0gSodium481mgPotassium129mgTotalcarbohydrates28gDietaryfiber0gSugars24g

Protein0g

LEMON-LIMEELECTROLYTEDRINK

GOODFOR:hydration•before,during,andafteraworkoutMAKES:4¼cups(1liter)//TIME:5minutestoprep,plusrestingovernightYoucanuselemonjuice,limejuice,oracombinationofthetwointhisrefreshingsummerversionofswitchel.Ittastesalotlike

lemon-limeGatorade.4cups(960ml)water2tablespoonsmaplesyrup1tablespoonapplecidervinegar1tablespoonfreshlimeorlemonjuice¼teaspoonseasalt,ortotaste

Shakealltheingredientstogether,refrigerateovernight,strain,anddrink.

3SWITCHELMOCKTAILSGoodfor:hydrationBeforeandafteraworkout

Theseherbal-infusedoptionsarerefreshingafteraworkoutorevenatasummerpotluck!Whenyou’reforgoingalcoholtoreachyourfitnessgoalsorsupportyourhealth,thesestillfeel

festive.

UsetheLemon-LimeElectrolyteDrinkrecipeasthebaseforthefollowingvariations.

HERBEDSWITCHELAdd¼cup(5g)basilormintleaves,roughlytorn,before

refrigerating.Basilisnaturallyanti-inflammatory,whilemintsoothesanupsetstomach—andit’srefreshinglycool.

GROWN-UPKOOL-AIDSWITCHELAdd2tablespoonsdriedhibiscusflowersand¼cup(60ml)orangejuicebeforerefrigerating.Hibiscus’sour,fruityflavormakesthistastelikegrown-upKool-Aid!It’srichinvitaminC

andisgreatforhearthealth.

THEGREYHOUNDSWITCHELAdd¼cup(60ml)grapefruitjuiceand1tablespoonchopped

freshrosemarybeforerefrigerating.Rosemaryisinvigoratingandgoodforthememory,whilegrapefruitwillhelpwithdrymouth.Ifyou’reafanofthetasteofgin,addsomecrushed

juniperberriesforadrinkreminiscentofaGreyhound.(Youcanalsosalttherimofyourglass.)

SWITCHELSPORTSDRINKSWITHJUICE

GOODFOR:hydrationandcarbreplenishment•before,during,andafteraworkoutMAKES:about5¼cups(1.25L)//TIME:5minutestoprep,plusrestingovernightTheseversionsaresweeterforthosewhowanttomaskthetasteofthevinegar.They’realsohigherin

carbs,makingthemfuelaswellasanelectrolytedrink.Wethinkthesetastealotliketheubiquitoussportsdrinkswealldrankaskids!

4cups(960ml)water1cup(240ml)juice(seesuggestionsbelow)2tablespoonsapplecidervinegar2tablespoonsmaplesyrup¼teaspoonseasalt,ortotaste

Shakealltheingredientstogether,refrigerateovernight,anddrink.

GRAPE:1cup(240ml)grapejuice(adds140calories,38gcarbs)FRUITPUNCH:1cup(240ml)fruitpunch(adds60calories,15gcarbs)ORANGE:½cup(120ml)fresh-squeezedorangejuiceand½cup(120ml)whitegrapejuice(freshorangejuicetasteslessacidicthanstore-bought;adds125calories,32gcarbs)VERYBERRY:½cup(120ml)whitegrapejuiceand½cup(120ml)cranberry,blueberry,orraspberryjuiceblend(adds130

calories,34gcarbs)

CUCUMBER-LIMEELECTROLYTEDRINK

GOODFOR:hydration•before,during,andafteraworkoutMAKES:about4¼cups(1L)//TIME:5minutestoprep,plus

restingovernightThisrefreshing,mildlysweetdrinkwasinspiredbythecultfavoriteflavorofGatoradecalledLimonPepino(Lime-Cucumber),partofaspecialtyLatino-focusedlinethat’snot

distributednationwide.WeserendipitouslydiscoveredthisdrinkatabodegaindowntownCincinnatiafterabikeride.It’scoolingand

sweet,andwe’reboththrilledandslightlydisappointedthatthehuntisover.

4cups(960ml)water¼cup(50g)choppedcucumber2tablespoonsmaplesyrup1tablespoonapplecidervinegar1tablespoonfreshlimejuice¼teaspoonseasalt,ortotaste

Shakealltheingredientstogether,refrigerateovernight,strain,anddrink.

CRANBERRY-CITRUSELECTROLYTEDRINK

GOODFOR:hydration•before,during,andafteraworkoutMAKES:5⅓cups(1.3L)//TIME:5minutestoprep,plusrestingovernightThisversionwasinspiredbyamentionofSexandtheCitywhileStepfwaslisteningtoapodcastonarun.Forthose(likeMatt)

whohaven’tseentheshow,themaincharacterwasfondofcosmopolitans,thecocktailmadewithcranberryjuice,vodka,orange

liqueur,andlimejuice.

4cups(960ml)water

1cupcranberryjuiceblend2tablespoonsmaplesyrup2tablespoonsorangejuice1tablespoonapplecidervinegar1tablespoonfreshlimejuice1teaspoonfreshlemonjuice¼teaspoonseasalt,ortotaste

Shakealltheingredientstogether,refrigerateovernight,strain,anddrink.

NOTE:Forthisrecipe,unsweetenedcranberryjuiceisabittoosour,soyouwantittobeblendedwithsweeterjuices.Ifyouonlyhave100percentpurecranberryjuiceathome,mixitwithappleorwhitegrapejuicetoachievedesiredsweetness.

MISO-MAPLEELECTROLYTE“BROTH”

GOODFOR:hydration,winterworkouts•duringandafteraworkoutMAKES:about2¼cups(540ml)//TIME:5minutes

Sometimeswhatittakestokeepyougoingduringalongworkoutorraceisn’tmorecalories,butmorecomfort.Ifyou’reanall-weatheroutdoorathlete,thissubstantial,drinkablebrothisforyou.Storeinathermosorinsulatedwaterbottle,anddrinkittowarmyourbelly

midwaythroughyourworkout.1tablespoonmaplesyrup1tablespoonwhitemiso1to2tablespoonslimejuice,totaste½teaspoonmincedfreshgingerorgarlic,optional2cups(480ml)hotbutnotboilingwater

Whisktogetherthemaplesyrupandmiso.Addthelimejuiceandginger,ifusing.Addthehotwater.Pourimmediatelyintoyourthermosorwaterbottle.

Nutritioninfo(fortheentirerecipe;withoutgingerorgarlic):Calories95Totalfat1gSodium636mgPotassium117mgTotalcarbohydrates21gDietary

fiber1gSugars14gProtein2g

UMEBOSHIELECTROLYTEDRINKGOODFOR:hydration•before,during,andafteraworkout

MAKES:about2cups(480ml)//TIME:5minutesWe’vebecomequitecreativeinattemptstocreatesportsdrinksthatsomeonewithasugar-aversepalatecantolerateduringexercise.Thisisagoodoneforanyonewhodealswithdrymouth.Thesalty-sourumeboshipaste,madefrompickled,saltedJapanesesourplums,stimulatesthe

salivaryglands.Thisversionismildforthosenewtotheingredient,butyoucanaddmoreumeboshipasteifyou’dlike(inthatcase,keepaneyeonthesodiumcontenttomakesureitmeetsyourneedsfor

yourworkout).Weusesugarheretoallowtheflavoroftheumeboshitocomethrough,butyoucanuseanothersweetener,suchasagavenectar.(YoucanfindumeboshipasteintheAsianaisleofmost

supermarkets.)2cups(480ml)water1½tablespoonssugar1teaspoonumeboshipaste

Combinealltheingredientsinawaterbottleorajarwithalid.Shakewell,thendrink.

NOTE:Youcanalsosuckonwholeumeplums(mindthepit!)ifyoureallyliketheflavor.Justbesuretodrinkplentyofwater,becausethey’requitesalty.

Nutritioninfo(fortheentirerecipe):Calories73Totalfat0gSodium340mgPotassium10mgTotalcarbohydrates18gDietaryfiber0gSugars18gProtein

0g

BLUEPRINT:15FLAVOREDPROTEINPOWDERS

Neitherofususesproteinpowderregularly,butwhenwedo,wewantittobefreeofanyweirdadditivesorartificialingredients.Afterall,we’reusuallyconsumingitwhenplant-basedmealsor“real”foodarehardtocomeby(whentraveling,forexample).Havingseenthemanyvarietiesofproteinpowderoutthere(usually

withlengthylistsofhard-to-pronounceingredients),wedecidedtomakeourownplant-basedversions—allusingrealherbs,spices,andfruits!Onceyouknowtheblueprintthesearebasedon,youcustomizeyourblendsbasedonyourpalateandpantry.Forovernighthikesorlongruns,youcanaddcoconutorsoymilk

powdertoyourbaseformula,thenshakewithwaterwhenyou’rereadytodrink.

1Startwith4servingsstore-boughtplainproteinpowder.(Withourvariety,thiswasapproximately1cup/85gtotalproteinpowder.)Placeyourproteinpowderinapint-size(500ml)jarwithatight-fittinglid.Addtheingredientsforoneoftherecipeslistedbelowandshakewelltocombine.Foritemssuchasfreeze-driedfruit,usetheflatbladefordryingredientsonaminiblender.

2Storeyourhomemadeproteinpowdersinacool,darkplace(likeyourpantry)forupto3months.

NOTES:

Theserecipesareunsweetened.Weprefertosweetensmoothiesnaturallywithbananasordates.Ifyouwanttopresweetenyourproteinpowders,werecommendcoconutsugaroraless-processedsugar.You’llwanttogrinditintheblenderwiththeotheringredients.

Tohelppreventclumping,useadry-bladegrinderonablendertocombinewiththeproteinpowder.

VANILLA1tablespoonvanillabeanpowder

CHOCOLATE¼cup(20g)unsweetenedcocoapowder

CAPPUCCINO1tablespooninstantcoffee1teaspoonvanillabeanpowder

COFFEE1tablespooninstantcoffee

GREENTEA1tablespoonplus1teaspoonmatcha(finelygroundgreentea)

STRAWBERRY½cup(15g)freeze-driedstrawberries,finelygroundinablender

TROPICAL½cup(30g)freeze-driedpineapple,finelygroundinablender

¼cup(20g)unsweetenedshreddedcoconut,finelygroundinablender

VANILLACHAI1tablespoonunsweetenedshreddedcoconut,finelygroundinablender1teaspoonvanillabeanpowder¼teaspoongroundcardamom¼teaspoongroundcinnamon⅛teaspoonblackpepper

SUPERFRUITS¼cup(25g)“superfruit”powdersuchasacai,pomegranate,and/orgoji

AMARETTO1tablespoonalmondextract

PEANUTBUTTERCUP¼cup(25g)powderedpeanutbutter2tablespoonsunsweetenedcocoapowder

MINTCHOCOLATECHIP¼cup(20g)unsweetenedcocoapowder1to2tablespoonsdriedmint,finelygroundinablenderNote:Thiswillbequiteminty.Ifyouusemintyou’vedriedyourself,especiallyifit’speppermint,itwillbemorepotent.

GERMANCHOCOLATE¼cup(20g)unsweetenedshreddedcoconut,finelygroundinablender2tablespoonsunsweetenedcocoapowder¼teaspoonalmondextractNote:Tryaddingcherriestoyoursmoothiewhenyoumakethisone!

MOCHA2tablespoonsunsweetenedcocoapowder1tablespoonplus1teaspooninstantcoffee

PB&J¼cup(15g)freeze-driedstrawberries,finelygroundinablender¼cup(25g)powderedpeanutbutter

SOURCINGINFO:Vanillabeanpowderissimplydried,powderedvanillabeanseeds.Youcanfinditinthespiceaisle.

Freeze-driedfruitisusuallyfoundinthebulksectionnexttothedriedfruit.Youcanusedriedfruitinstead,butitwillnotblendaswell.Forbestresults,combineitwithyourproteinpowderbeforegrinding.

Tip:There’snoreasontosufferthroughgross-tastingsmoothiesforthesakeofconsumingsupplementsorsuperfoodslikewheatgrassorspirulina.Instead,pouryoursmoothieintoaglass,thenaddabout¼cup(60ml)watertotheblenderalongwithyoursupplements.Giveitawhirl,thenpourintoasmallglass.Drinkitquickly,thenwashitdownwithyoursmoothie.

FROZENMATCHALATTEGOODFOR:recovery•afteraworkout

MAKES:1latte//TIME:10minutesAChinatownteahouseinspiredthisrecipe,andoncewetriedusingmatchainasmoothie,weweresold.Evenwithlesssugarthanateahouseversion,thisdrinkstilltasteslikeafrozengreentealatte.Wantevenmorenutrition?Scoop½cup(115g)SweetRedBeansintothebottomoftheglassfirst.(That’showtheoriginalwasserved,anditwasactually

calledaShrekShake.)1cup(240ml)vanillaalmondmilk

1cup(30g)spinachor(15g)kale,optional,foraddedcolorandnutrition½to1cup(70to140g)ice1frozenripebanana,inchunksforeaseofblending1scoopvanillaproteinpowder,optional2teaspoonsmatchapowder⅛teaspoonvanillabeanpowder

Combinealltheingredientsinahigh-speedblenderuntilsmoothanddrink.

Nutritioninfo(withspinachandproteinpowder):Calories320Totalfat4gSodium315mgPotassium798mgTotalcarbohydrates57gDietaryfiber7g

Sugars31gProtein18g

MARGARITARECOVERYDRINKGOODFOR:recovery•afteraworkout

MAKES:1smoothie//TIME:2to3minutesThissmoothieisforthosetimesyou’reoutrunningintheheat,justdreamingofwhatcold,refreshingdrinkyou’llhavewhenyougethome.Sinceamargaritawilldonothingforyourrecovery(evenifdoessoundprettygreatwhenyou’resweatingbuckets),wedecidedtocapturetheflavorsofthiscocktailfavoriteandturnthemintoarecoverysmoothie.Werecommendusingcitrus-,vanilla-,orberry-flavored

proteinpowder,thoughit’sjustfinewithout.Youcanalsosubstitutegrapefruitjuicefortheorange.Tryitwiththesaltedorsugaredrim.

1cup(140g)ice1cup(240ml)water¼cup(60ml)freshlimejuice(from2limes)2tablespoonsorangejuice4dates,pitted1scoopproteinpowder,optional1teaspooncoconutoil(OF:coconutmilk)

Combinealltheingredients(excepttheiceifyouwanttoservethisontherocks)inablenderuntilsmooth.Servehoweveryoulikeyourmargaritas!

Tip:Evergetanupsetstomachafterchuggingasmoothie?Itmightbeyourdigestivesystemrebellingbecauseyouskippedthatcrucialfirststep:chewing!Thethreemainsetsofsalivaryglandseachreleaseanenzyme

thatbreaksdownfat,protein,orcarbohydrates.Bygulpingdownyoursmoothie,you’renotgivingthoseenzymestimetodotheirjob.Thissmoothieisthickenoughtoeatwithaspoon,whichwillslowyoudownabit.Butifyoursmoothieissippable,swishitaroundyourmouthafewtimesbeforeswallowing.Yourdigestivesystemisalreadyputthroughthewringerduringaworkoutwhenmuchofyourbloodisneededelsewhere,sogiveitabreakafteryoursweatsessionisover.

Nutritioninfo(withproteinpowder):Calories251Totalfat5gSodium142mgPotassium322mgTotalcarbohydrates33gDietaryFiber5gSugars24g

Protein16g

BULKED-UPSMOOTHIEGOODFOR:recovery•afteraworkout

MAKES:1smoothie//TIME:2to3minutes,notincludingtimetocookbeansWantmoreproteininyoursmoothiewithoutrelyingonpowdersorprocessedingredients?Turntoourfavoriteplant-basedfoodtrio:agrain,agreen,anda

bean.Soundweirdinasmoothie?Nottoworry—ittastesgreat(likeachocolate–peanutbuttersmoothie),thankstoalltheotheringredientsinvolved.Thetrickhereistouseplaincookedbeans,preferablysalt-free.(Leftovercumin-flavoredbeansmightnotblendinsowell!)Omittheberriesandthis

shakewilltasteliketheold“weight-gainer”shakesyoumayrememberfondlyfromyouryoungerdays.

3cups(85g)mixedbabygreens

1cup(240ml)almondmilk1cup(140g)ice,optional½cup(100g)cookedcannellini,adzuki,orblackbeans½cup(75g)berries,optional¼cup(24g)GFold-fashionedrolledoats1banana2tablespoonsalmondbutter1tablespoonunsweetenedcocoapowder

Combinealltheingredientsinahigh-speedblenderanddrink.

Nutritioninfo(withberries):Calories712Totalfat26gSodium463mgPotassium1,957mgTotalcarbohydrates105gDietaryfiber24gSugars37g

Protein29g

LEANGREENSMOOTHIEGOODFOR:recovery•afteraworkout

MAKES:1smoothie//TIME:2to3minutesDoyoufindmostsmoothiestobetoosweetforyourtaste?Ifso,thenyou’lllovethisone.It’sasslimmed-downascanbe,inbothcaloriesandsweetness.Thebananabindsthealmondmilkand

greens;withoutsomethingcreamytheywouldseparateandcreateanunappealingtexture.Thisisagreatsmoothietohighlightaparticularherbor

spice.Trycinnamon,whichcanhelpstabilizeyourbloodsugar,orturmericandgingertofightinflammation.

3cups(85g)mixedbabygreens1cup(240ml)almondmilk1smallripebananaProteinpowder,optionalAssortedherbsandspices:1tablespoonmincedfreshginger,1teaspoonmincedfreshturmeric,1teaspoongroundcinnamon,¼teaspoonvanillabeanpowder,1tablespoonunsweetenedcocoapowder,1tablespoonmacapowder,etc.

Combinealltheingredientsinablenderanddrink.

Nutritioninfo(withproteinpowder,withoutherbsorspices):Calories302Totalfat5gSodium570mgPotassium1,281mgTotalcarbohydrates40g

Dietaryfiber9gSugars16gProtein22g

MATT’SKID-FRIENDLYEVERYDAYDOUBLEBERRYBANANA

SMOOTHIEGOODFOR:fuel•beforeaworkout

MAKES:2smoothies//TIME:2to3minutesAsathleticgoalshavegraduallygivenwaytotheprioritiesandtimeconstraintsthatcomealongwithhavingchildren,Matt’sgo-tosmoothiehastransformedintoonethatcanbemade

quickly.And,it’sasmoothiethatthekidsenjoydayinanddayout,despitetastebudsthatseemtochangewiththedayoftheweek.Makeitmoresuperfood-yasdesired;weoftenincludeatablespoonorsoofwheatgrasspowderandgoji

berriestogetmorenutritionintheglasswithoutsacrificingtaste.

3cups(720ml)water3ripe(spotted!)bananas1cup(140g)frozenraspberries1cup(150g)frozenstrawberriesAbighandfulortwoofbabyspinachorothermild-tastinggreens,optional2tablespoonsgroundflaxseedsorchiaseeds2tablespoonsrawwalnuts

Combinealltheingredientsinablenderandserve.

Nutritioninfo(fortheentirerecipe;withoutgreens):Calories619Totalfat18gSodium13mgPotassium1,977mgTotalcarbohydrates118gDietaryfiber26gSugars59gProtein13g

FUNWAYStoGarnishYourSmoothies

SmoothiesareawayoflifeforaNoMeatAthlete,buttheycanlosetheirappealratherquicklyduringtrainingseason.Weknowthatyoumaynotneeda“recipe”forasmoothieatthisstageinyourtraining,butyoudoneedsomefuntoppingsandadd-onstohelplivenupyourdailyhabit!

Ourchocolate“magicshell”issimilartothecoatingondippedicecreamcones,withoutalltheweirdingredients.Thankstotheuniquecharacteristicsofcoconutoil,theshellwillhardenwhenithitstheice-coldsmoothiebutmeltassoonasittouchesyourtongue.Ifyour

smoothieisthickenoughtoeatwithaspoon,goforit—you’llfeellikeyou’reeatingdessert!

ThesaltedorsugaredhempseedrimwasinspiredbytheBuchi-ritaattheBuchiBarinAsheville.Theymixspicykombuchawithtequilaandserveitwiththesamesalty,crunchyrim.Itaddedsuchauniquetouchthatwestartedaddingittojuicesathome,alongwithsugarandcitruszest.Theselittletouchescanmakeabigdifference,especiallywhenyou’reskippingalcoholandtreatsduringtraining.

ChocolateMagicShell1tablespooncoconutoil(OF:swapcoconutbutter,butitwillnotsetassolidly

ormeltquiteasmuch)2teaspoonschocolatechips

1Microwavethecoconutoilandchocolatechipsinasmallramekinuntilthechocolatechipsbegintomelt,15to30seconds.(Youcanalsouseasmallsaucepanonthestoveovermedium-lowheat.)Stirtocombineandallowresidualheattofinishmeltingthechocolate.Setaside.

2Scooponequarterofthesmoothieintoalargeglassorcanningjar,thendrizzlewithabout1teaspoonofthecoconut-chocolatemixture.Repeatwiththeremainingsmoothieandcoconut-chocolatemixture.Thecoldsmoothiewillinstantlyfreezethechocolatycoconutoilintoacrispy“shell”thatwillmakeyourshakeseemlikedessert.Eatwithaspoonimmediately.

SaltedorSugaredHempseedRim

SALTED1tablespoonhempseeds

1tablespoonlime,lemon,ororangezest

1teaspooncoarsesalt

1teaspoonrawsugar

SUGARED

1tablespoonhempseeds

1tablespoonlime,lemon,ororangezest

1teaspoonmaplesyrup

1teaspoonrawsugar

Pinchofcoarsesalt

Mixalltheingredientsonasmallsaucer.Moistenthetopofyourglassanddipintothehempmixture.Pourinyourbeverageandenjoy.

BuildingaSmoothieBowlSmoothiebowlsarealltheragethesedays.Ifyoureallywanttosavoreveryounceofasmoothie,scalebackontheliquidorusemostlyfrozenfruit,thenpouritintoabowl.(Thiscanalsohelpwardoffthebellyachethatcanhappenwhenyouchugyoursmoothie!)Topasdesired,withthesesuggestionsoryourownideas:Granola,buckwheatgroats,orwhole-grain

cereal

Freshberries,slicedbananaorpeaches,ordicedmango

Shreddedcoconut,driedorfreeze-driedfruit,orcacaonibs

Nutbutterorchoppednutsandseedssuchasgroundflaxseedorhempseeds(Wedon’trecommendchiahere,sinceitshouldbesoakedinwater

toavoidabdominaldiscomfort.)

TROPICALVACATIONRECOVERYSMOOTHIE

GOODFOR:recovery•afteraworkout

MAKES:1smoothie//TIME:5minutesSometrainingdaysareharderthanothers,andwe’veallhadthoseworkoutswhereyouwishyoucouldthrowinthetowelandrelaxonthebeachinsteadofsweatingitout.Thissmoothieistheperfectantidotetoalacklusterperformance.Everysiptasteslikeadayatthebeach,butit’sworkingbehindthescenestofightinflammation,thankstothe

inclusionofpineapple.

1cup(165g)frozenpineapple1cup(240ml)lightcoconutmilk½cup(120ml)orangejuice½cup(120ml)pineapplejuiceProteinpowder,optionalToastedcoconut

Combinethepineapple,coconutmilk,orangejuice,pineapplejuice,andproteinpowder,ifusing,inablender.Garnishwiththetoastedcoconutandserve.

Nutritioninfo(withproteinpowder):Calories457Totalfat15gSodium76

mgPotassium1,077mgTotalcarbohydrates69gDietaryfiber13gSugars51g

Protein18g

BANTHEBLOATDANDELION-PINEAPPLESMOOTHIEGOODFOR:recovery•afteraworkout

MAKES:1smoothie//TIME:2to3minutesEverfeelbloatedandsluggishtheday(ordays)afteranextra-longrunorrace?Thatswellingisinflammation,andwhileit’stheretohelpprotectyourbodyaspartofyournaturaldefensesystem,itcertainlydoesn’tfeelgood.Enterthissmoothie,packedfullof

nutritious,unusual-but-deliciousingredientsdesignedtohelpfightinflammationandbanishthebloat.(It’salsoreallygoodafterairtraveloranindulgent

vacation.)Dandelionsareanaturaldiuretic,whichmeanstheyhelpexpelexcesswaterfromthebody.Combinedwithwatertohelpflushoutyoursystem,thisdrinkismorelikeathick,wholefoodjuicethanasmoothie.Withoutacreamycomponenttobindtheingredientstogetheritcanstarttoseparate,sodrinkit

quicklyorserveinablenderbottletoeasilyremixit.

2cups(110g)dandeliongreens(about4to6stems)

1orange,peeled,separatedintosegments,andseedsremoved1to2cups(240to480ml)water1cup(165g)freshorfrozenpineapplechunks1-inch(2.5cm)pieceginger(noneedtopeel)2tablespoonsfreshlimejuice½to1teaspoongroundturmeric(seeNote)

Combinealltheingredientsinablender,addingwaterasneededtoreachdesiredconsistency.Drinkimmediately.

NOTE:Startwiththesmalleramountofturmeric,thenaddmoretotaste.

Nutritioninfo:Calories270Totalfat2gSodium89mgPotassium1,044mg

Totalcarbohydrates67gDietaryfiber10gSugars45gProtein6g

V9GOODFOR:carbreplenishment•afteraworkout

MAKES:2smoothies//TIME:10minutesTakeyourveggiesandgo!Thissmoothieisforthosewhoprefersavorytosweet.It’s,ofcourse,aplayonthepopularvegetablejuice.Servechilledinaglasswithasaltedcelery–hempseedrimandallthetrimmingsyou’duseinaBloodyMary.Ifthere’saveggieyou

don’tlike,leaveitoutoraddmoreofanother.

2cups(60g)spinachor(30g)kale2tomatoes,cored2largecarrots,roughlychopped1celeryrib,roughlychopped(keeptheleavesifthereareany)1redoryellowbellpepper,coredandroughlychopped1smallbeet,cubedHandfulflat-leafparsleyleaves,plusmoreforgarnish1scallion(whiteandlightgreenparts),sliced

3largebasilleaves,plusmoreforgarnishPinchcayennepepperPinchceleryseed1to2cups(240to480ml)water½to1cup(70to140g)ice

1Combinethespinach,tomatoes,carrots,celery,bellpepper,beet,parsley,scallion,basil,cayenne,andceleryseedinahigh-speedblender.Process,addingenoughwaterandicetoachievedesiredtexture.Strainifdesired.

2Pourintoglassesandserve,garnishingwithadditionalparsleyorbasil.

Variation:Turnthisintoalightmealbypouringintoabowlandgarnishingwithsunflowerseeds,adrizzleofoliveoil(ortahini),andasmatteringofchoppedlettuce.

Nutritioninfo(fortheentirerecipe):Calories171Totalfat1gSodium214mgPotassium1265mgTotalcarbohydrates36gDietaryfiber12gSugars22g

Protein7g

BETTERTHANBONEBROTHGOODFOR:recovery,hydration,winterworkouts•afteraworkoutMAKES:2quarts(2L)broth//TIME:Atleast8hoursorovernightBonebrothisalltherage,sowethoughtwe’dcreateaplant-basedversionthattrumpsit.Nobonesaboutit—orinit—thisbrothispackedwithnutrients.Insteadoffocusingonthe“bone-buildingbenefits”ofbonebroth,weturnedourattentiontothebenefitsofa

mushroom-basedbroth.Theimmune-boostingpropertiesofmushroomsarewelldocumented,andwewantedtocreateabroththat

couldstandonitsownorbeusedasthebaseforanotherrecipe.Maitake(henofthewoods)mushroomssupportnormalcellgrowthandhavebeenstudiedfortheirimmunostimulatingproperties.Theyareavailabledriedandfreshinmostlargesupermarkets.(Butifyoucan’tfindthem,feelfreetoswapinyourfavorite“wild”mushroomblend.)Reishiisanoptionalingredienthere,butifyoucanfindit,it’swellworthincluding.Thismedicinalmushroomhasbeenusedin

ChinaandJapanforcenturies.Ithasbeenstudiedforitsantioxidant,immunosupportive,andanticancerproperties.Youonlyneedabit,andyoucanreuseyourdriedreishiafewtimes—that’showpotentit

is!Headtoyourlocalco-oporhealthfoodstoreforthisone.Themedicinal’shroomscalledforherearegoodfortheimmune

system,andtheyalsogetattentionforbeingadaptogens,meaningtheyhelpourbodiesrespondtostress.

1tablespoonoliveoil(OF:¼cup/60mlwater)

1onion,roughlychopped2celeryribs,chopped1carrot,chopped3garliccloves,choppedOne10-ounce(283g)packagecreminimushrooms,trimmedandsliced1ounce(25g)driedshiitakemushrooms,brokenintopieces,or1pintfreshshiitakes,sliced1ounce(25g)driedmaitakemushrooms,or1bunchfresh,roughlychopped

1-inch(2.5cm)piecedriedreishimushroom,optional8cups(2L)waterSaltandblackpepper

1Heattheoilinaslowcookersettohighorapressurecooker.(YoucanalsousethesautésettingonanInstantPot/pressurecooker.)2Addtheonion,celery,

carrot,garlic,andcremini.Cook,stirringoccasionally,untilfragrantandthevegetablesstarttogetsomecolor,about10minutes.

3Addtheshiitakesandmaitakestotheslowcooker.(Ifusingfreshshiitakeormaitakemushrooms,allowthemtocookuntilstartingsoftenandreleasejuices,about2minutes,beforecontinuingwiththerecipe.Ifusingdried,simplyaddthemtotheslowcookerandproceedwiththenextstep.)4Addthereishi,ifusing.Addthewater,placethelidontheslowcooker,andcookonlowfor1day,checkingthewaterleveleveryfewhours.

5Removethereishiandreserveforadditionaluse(s).Strainthebrothand,ifdesired,reservethevegetables(seeTip).Seasonwithsaltandpeppertotaste.

6Pourintoquart-size(1L)jars.Letcoolslightly,andrefrigerateforupto4daysorfreeze(leaving½-inch/1.25cmheadspaceinjars)forupto3months.

Tip:Don’tthrowawaythoseleftoverveggies;instead,turnthemintoaquickmushroom“pâté.”PureetheminafoodprocessoralongwithabitofCashewCream,plentyoffreshparsley,andsaltandpeppertotaste.Spreadontoastoruseasaveggiedip.

Nutritioninfo(fortheentirerecipe):Calories375Totalfat15gSodium77mgPotassium1,870mgTotalcarbohydrates56gDietaryfiber11gSugars16gProtein15gOF:255calories,1gfat

PIÑACOLADA–ALMONDBUTTERGOODFOR:fuel•duringandafteraworkout

SERVES:6to8//TIME:5minutesPacketsofflavorednutbuttersarequick,easyfuel,sowecreatedatropicalversionthat’llgiveyousomethingtolook

forwardtoonthoseextralongdayswhenyouneedmorethanjustcarbohydratestogetyouthroughtheworkoutorrace.(There’sabout6gramsofprotein,8

gramsofcarbs,and18gramsoffatper2tablespoons.)Thisalmondbutterisabeachvacationinthemiddleofasufferfest.Whileit’sperfectfuelforwhen

you’reonthego,it’salsogreatspreadonappleslicesortoast.

½cup(125g)creamyalmond(orcashew)butter¼cup(50g)driedpineapple,minced2tablespoonsunsweetenedcoconutflakes1to2tablespoonsfull-fatcoconutmilk1teaspoonsugarSalttotaste(usemoreifyournutbutterisunsalted;weusedabout¼teaspoon)Thoroughlycombinealltheingredientsinasmallbowl.Totakeitonthego,puteachservinginparchmentpaper,theninsideaziplockbag.Tearasmallholeintheparchment,thensuckoutthealmondbutterasdesired(it’sthickenoughthatitwon’tleak).Thenutbuttercanbestoredinajarandrefrigeratedforupto1week.(Omitthecoconutmilkifyouwanttostoreitlonger.)Nutritioninfo(fortheentirerecipe):Calories954Totalfat71gSodium769mgPotassium26mgTotal

carbohydrates61gDietaryfiber14gSugars40gProtein25g

SESAME-TAMARIPORTABLERICEBALLS

GOODFOR:fuel•duringaworkout

MAKES:18riceballs//TIME:20minutestoprep,25minutestocookAwhileback,theconceptof“portables”—akaon-the-bikefuelmadeinyourownkitchenwithquick-burningcarbslikewhiterice—beganfloatingaroundcyclingandtriathlonblogs.However,mostofthemcontainedmeat,cheese,oreggs,sothosewouldn’tworkforus.Inspiredbythoserecipes,aswellastraditional

Japanesericeballs(similartowhatveganultramarathonlegendScottJurekhasinhisbook)andKorean“trianglesushi,”wecreatedseveralplant-based

varieties.Thisisourfavoritesavoryversion.

Whywhiterice?You’velikelynoticedthatweusewholegrainsalmostexclusivelythroughoutthebook,yethereweoptforwhiterice.Typically,thefiberandothernutrientsfoundinthebranofbrownricearedesirable,butduringaworkouttheyjustslowdowntheamountoftimeittakesforyourbodytomakeuseofthecarbohydrates.Whitericeisbetterimmediatefuelforyourfire.

3cups(720ml)water

3cups(540g)whitesushirice,rinsed½cup(70g)toastedwhiteorblacksesameseeds2tablespoonsrawsugar2tablespoonsreduced-sodiumGFtamari,ortotaste1teaspoonumeplumorricevinegar

1tablespoontoastedsesameoil(OF:omit)

1Bringthewatertoaboilinalargesaucepan,thenlowertheheattomedium-lowandstirintherice.Cook,stirringoften,untilsoft,about15to20minutes.Youwantittobemoist(butnotsoggy)andverystickyandtender.

2Transferthecookedricetoalargebowl.Workingquickly,addallbut2tablespoonsofthesesameseeds,thesugar,tamari,andvinegar.Stirthoroughlytocombineandallowtocoolslightly.

3Wetyourhandstopreventthericefromsticking.Scoopabout½cup(100g)ofthericemixtureintoyourhands.Formaball,applyinggentlebutfirmpressure.Repeatwiththeremainingrice;letsitfor5minutes.

4Brushthericeballswiththesesameoil,sprinklewiththeremaining2tablespoonssesameseeds,andwrapinplasticwraporparchmentpaper.Refrigerateforupto1weekorfreezeindividualriceballsforupto3months.(Iffrozen,allowtothawovernightbeforeeating.)Nutritioninfo(fortheentirerecipe):Calories3,066Totalfat50gSodium1,588mgPotassium337mgTotal

carbohydrates606gDietaryfiber24gSugars27gProtein81g

GREENENERGYBITESGOODFOR:fuel•before,during,andafteraworkoutMAKES:36

energybites//TIME:15minutestoprepThedistinctflavorofspirulinaissomehowmaskedinthissimpleenergybite—andthat’sno

easyfeat!Inspiredbythegreenbitessoldinbulkathealth-foodstores,thesechunksareintendedforon-the-gosnackingandmid-race

fueling.

Spirulinaisblue-greenalgaethat’sincrediblyhighinprotein(byweight).Morethan60percentofitisprotein!Inlabstudies,ithasbeenshowntoboostprobioticgrowth.Itcanabsorbundesirableheavymetalsfromthewaterwhereitgrows,sochooseareliablesourcethattestsforsuchthings.

1½cups(220g)pitteddates,soakedinhotwaterfor5minutesanddrained

½cup(75g)rawsunflowerseeds½cup(60g)roasted,unsaltedcashews¼cup(40g)caroborchocolatechips2tablespoonsspirulinapowderoranothergreenspowder2tablespoonsunsweetenedshreddedcoconutPinchofsalt

1Pulsethedatesinafoodprocessoruntiltheyformapaste.Addthesunflowerseedsandcashews.Pulseuntilroughlychopped,thenaddthecarobandspirulina.Pulseacoupleoftimes,thenprocessuntilthoroughlycombined.

2Transfertoarectangularglassdish(weuseda6-cup/1.4Lglassstoragecontainer)linedwithparchmentpaper.Pressdown,usingasmallpieceofparchmenttokeepyourfingersfromstickingtothebars.Sprinklewiththecoconutandsalt.

3Pulltheparchmentoutofthecontainerandsliceinto36pieces.Storeinanairtightcontainerforupto1weekorfreezeforupto3months.

Nutritioninfo(fortheentirerecipe):Calories1,729Totalfat79gSodium6mgPotassium1,951mgTotalcarbohydrates231gDietaryfiber18gSugars160gProtein33g

STRAWBERRYSHORTCAKERICEBITES

GOODFOR:fuel•before,during,andafteraworkoutMAKES:6to8rolls//TIME:20minutestoprep,25minutestocookAswecreatedmorevarietiesofportablefuel,wediscoveredthatcertainingredientsdidn’tlendthemselveswelltothe“riceball”shape.Wewantedtointegratefruit,butitwasmessy,sowedecidedtocreatesomesushi-stylerolls,slicedforeasyeatingonthego.TheseStrawberryShortcakebitesaresweetandslightlytangy.The

“shortcake”flavorcomesfromthevanilla;thevanillaalsogivesthesushiriceaflavorsimilartoricepudding.Feelfreetoswapinanother

berryorsoftfruit,ifdesired.3cups(720ml)water3cups(540g)whitesushirice½cup(100g)rawsugar,ortotaste3tablespoonsfreshlemonjuice½teaspoonvanillaextract2cups(1pint/290g)strawberries,hulledandquartered3tablespoonschiaseedsSalt,optional

1Bringthewatertoaboilinalargesaucepan,thenlowertheheattomedium-lowandstirintherice.Cook,stirringoften,untilsoft,about15to20minutes.

Youwantittobemoist(butnotsoggy)andverystickyandtender.

2Transferthecookedricetoalargebowl.Workingquickly,addthesugar,lemonjuice,andvanilla.Stirthoroughlytocombineandallowtocoolslightly.

3Spreadoutasushimatorsiliconeliner.Coverwithplasticwrapandspread1cup(195g)riceontopoftheplastic.Withwethands,pressthericeintoauniform½-inch(13mm)thicklayer.

4Placearowofstrawberries,endtoend,about1inch(2.5cm)fromthebottomedge.Sprinklewith1teaspoonchiaseeds.Startingwiththeedgeclosesttoyou,rollthericetightlyintoacylinder,usingtheplasticwrapandmattoassist.Besuretopulltheplasticandmatawayfromthericeasyouroll.Repeatwiththeremainingingredients.

5Sprinkletheoutsideoftherollswithsalttotaste,ifdesired.Letsitfor5minutes,thensliceeachrollinto8to10piecesusingaverysharpknife.Wraptightlyinparchmentpaperandplasticwrapifeatingonthego.Refrigerateforupto2daysorfreezeindividualpiecesforupto3months.(Iffrozen,allowtothawovernightbeforeeating.)NOTE:Wegenerallydislikeusingplastic,butitdoeshelpthesericebitesholdtogetherbetterthanparchmentalone.

Variation:ForKeyLimePieRiceBites,swapinlimejuiceforthelemon,omitthestrawberries,andstirin2tablespoonsfull-fatcoconutmilkaswellasanadditionaltablespoonofchia.Refrigerateforupto1week,orfreezeindividualpiecesforupto3months.Thawovernight,thentakeonyourworkout.

Nutritioninfo(fortheentireStrawberryShortcakerecipe;withoutsalt):Calories3,081Totalfat13gSodium199mgPotassium517mgTotalcarbohydrates699gDietaryfiber34gSugars116gProtein72gNutritioninfo(fortheentireKeyLimePierecipe):Calories2,983Totalfat12gSodium196mgPotassium52mgTotalcarbohydrates675gDietaryfiber28gSugars101gProtein70g

CALORIEBOMBCOOKIESGOODFOR:fuel•before(astreat),during,andafter(astreat)a

workoutMAKES:12giantcookies(or24regularcookies)//TIME:15minutestoprep,30minutestobakeThesecookiesfueledtheBSMcyclingteam(cofoundedbyStepf’shusband,Sam)throughaten-hourroadtripandepicadventurerideafewsummersback.They’reheftyyeteasytoeatanddigestinthesaddleordriver’sseat;they’realsopackedwithasmuchrealfoodandasmanycaloriesaspossible,

hencethename.4cups(385g)old-fashionedrolledoats1½cups(225g)wholewheatflour1teaspoonbakingpowder½teaspoonsalt3ripebananas1cup(200g)rawsugarorcoconutsugar⅓cup(80ml)coconutoil(OF:coconutbutter)¼cupplus2tablespoons(90ml)water2tablespoonschiaseedsorgroundflaxseeds2teaspoonsvanillaextract1cup(225g)darkchocolatechips1cup(120g)rawwalnutpieces½cup(75g)rawsunflowerseeds½cup(40g)unsweetenedshreddedcoconut,optional

1Preheattheovento350°F(180°C).Linetwobakingsheetswithparchmentpaper.

2Place2cups(195g)oftheoatsinafoodprocessororblenderandpulseuntiltheyarefinelyground.Transfertoalargebowlandaddtheflour,bakingpowder,salt,andremainingoats.

3Combinethebananas,sugar,oil,water,chiaseeds,andvanillaintheblenderorfoodprocessor.Addtotheoatmixtureandstirwithasturdywoodenspoonuntilcombined.Addthechocolatechips,walnuts,sunflowerseeds,andcoconut.

4Withwethands,formabout½cup(60g)doughintoballsforgiantcookies,about¼cup(30g)doughforregularcookies.(Thereshouldbe6ballsoneachbakingsheetifmakinggiantcookies.)Flattenthemto¾to1inch(2to2.5cm)thick.

5Bakefor30minutes,oruntilgoldenbrown.Allowtocoolcompletelybeforeremovingfromthebakingsheets.Storeinanairtightcontainerforupto1weekorfreezeforupto3months.Wrapinparchmentpaperforon-the-goeating.

Variations:Usecoconutextractinplaceofthevanilla.Swapcarobforthechocolate.Diceminipeanutbuttercupsandaddtothemix.

Nutritioninfo(fortheentirerecipe;withshreddedcoconut):Calories5,893Totalfat291gSodium1,371mgPotassium2,471mgTotalcarbohydrates819g

Dietaryfiber97gSugars359gProtein97g

CHOCOLATE-COCONUT-PECANCHEWYBARS

GOODFOR:fuel•before,during,andafteraworkoutMAKES:8bars//TIME:15minutestoprep,10minutestobakeThesewill

remindyouofseven-layerbars,butthey’remuchfastertomake,nottomentionhealthier(weholdthesweetenedcondensedmilk,butter,andbutterscotch).Ifyourbarstendtomeltinyourjerseypocketin

summer,leavetheseathomeandrewardyourselfaftertheworkout.Inmostlocales,theycanbemid-workoutfueltheotherthreeseasonsof

theyear.1cup(150g)pitteddates,soakedinhotwaterfor10minutesanddrained¼cup(60ml)brownricesyrup⅓cup(40g)plus¼cup(30g)choppedpecans1½cups(145g)old-fashionedrolledoats⅓cup(55g)minichocolatechips⅓cup(30g)unsweetenedshreddedcoconut

1Preheattheovento300°F(150°C).Linea9-inch(23cm)squarebakingdishwithparchmentpaper.

2Pulse,thenprocessthedatesinafoodprocessoruntilsmooth.Transfertoalargebowl,thenstirinthebrownricesyrup.

3Process¼cup(30g)ofthepecansand½cup(50g)oftheoatsinthenow-emptyfoodprocessoruntilfinelyground.Addtothebowlwiththedates,thenfoldintheremainingpecans,remainingoats,thechocolatechips,andcoconut.(Thedatesandsyrupmakethisthicksoyou’llneedtousesomemuscletofoldtheingredients.)4Transfertothedish.Bakefor10minutes,oruntilfragrantandgoldenbrown.Allowtocoolcompletely,thensliceinto8barsusingasharpknifeandserve.

5Storeinanairtightcontainerforupto1week.Individualbarscanbewrappedinparchmentandtakenonthego.

Nutritioninfo(fortheentirerecipe):Calories2,347Totalfat81gSodium295mgPotassium1,438mgTotalcarbohydrates407gDietaryfiber31gSugars144gProtein26g

Chapter8

FlavorBoosts(SpiceBlends,Sauces&OtherTastyAdd-Ons)

Justasthere’satendencytomovetowardone-dishmealsonceyoubeginaplant-baseddiet,we’venoticedit’salsoquiteeasytofallintothetrapofeatingfoodthat’snutritionallystellarbutsomewhatlacklusterintheflavordepartment.(Acertainunnamedspousecallssuchmeals“gruel.”)However,there’snoneedtosufferthroughblandfoodwhileyou’retrainingorwhenyou’reshortontime.Oursimplesauces,spiceblends,andtastytoppingscanturneventhemostmundanemealintosomethingspecial.Buildinginflavorisespeciallyimportantifyou’rejuststartingout

onthisjourneyofadoptingaplant-baseddietandyou’retryingtodevelopnewhabits;youdon’twanttojust“survive”yourmeals,thewaytoomanypeopledooncrashdiets.Ashasbeensaidmanytimes:Ifitdoesn’tbecomealifestyle,it’snotgoingtolast.Andguesswhat?Theonlychanceanydiethasofbecomingalifestyleisifyougenuinelyenjoythefoodyoueat.Otherwise,everymealyoueatrepresentsatinydrainonyourwillpower—andbecausehabitchangeisaracetoseeifyoucanmakesomethingyournewnormalbeforeyourwillpowerrunsout,youwanttopreserveeverybitofityoucan.Sodon’ttakethelazywayoutandforceyourselftogetthrough

anothermealjustbecauseit’shealthy;youmighthurtyourchancesofeatinghealthyforthelonghaul!Withonlyatinybitofadvanceplanningandtime,youcanthrowtogetherafewboldspiceblendsthatwilllastyouformonths.Thenwheneveryouwanttodressup

simplebeansandriceorabasicstir-fry,allyou’vegottodoisreachforasinglejarinyourspicecabinet.Or,youcanwhipupasauce,dip,ortoppingthatwillturnyourho-humdinnerintoamemorablemeal.Ifyou’rethekindofpersonwhocooksgiantbatchesonceaweek,turntothischapterasawaytoavoidburnoutwhenyou’reeatingyoursixth-consecutiveservingofquinoaandroastedbroccoli.

SPICEBLENDS

Therearetworeasonswhyrestaurantmealsfrequentlytastesomuchbetterthanourhome-cookedversions.First,chefsareoftenheavy-handedwiththesugar,salt,andfat.Butthattrickisnotgoingtohelpyoumeetyourfitnessgoals!Thesecondreason,however,canhelpyou:Chefsalsouseliberaldosesofherbsandspices.Thesearepackedwithphytochemicalsthatcansupportyourwell-being—andevenspeedupyourrecoveryandcombatinflammationinsomecases.Youcanbuyjarredspiceblends,buttheyoftencontainunnecessary

sugarorsalt,flowagentstopreventcaking,andflavorenhancers(suchasMSGandmaltodextrin).Wesuggestmakingthemyourselfwiththerecipesinthissection—theseblendskeepforafewmonthsinyourpantryandtakeonlyafewminutestoprepare.Keepcostsdownandspicesfreshbybuyingtheexactamountsyouneedfromthebulkbins.Justaswholefoodsarefresherandmoreflavorfulthanprocessed

ones,thesameistrueofwholespices.Whenpossible,choosewholeovergroundandgrindthemyourself.Ifyou’resubstitutinggroundspicesforwhole,addanadditional¼teaspoonorsoforextraflavor.

GARAMMASALAMAKES:about½cup(50g)//TIME:5minutesThisblendofIndianspicestranslatesto“hotmixture.”Whileit’snotspicyperse,itiswarmingforthebody.Cardamomissoldbothasseeds,whichareblackandwhatyouwanttousetocook,andpods,whicharegreenandmustbeopenedtogettotheseeds.Buyeitherone,butbesuretodiscardthepodsbeforegrinding!Youcanusea

miniblenderwithaflatbladeinsteadofacoffeegrinder.UsethispotentblendinIndianrecipestoadddepthoronroastedvegetables.Itcanalsobestirredinto

coconutyogurtwithsaltandlemonjuiceasaquickdipforPakoras.

2tablespoonsblackpeppercorns2tablespoonscorianderseeds2tablespoonscuminseeds1teaspoonfreshlygratednutmegor1¼teaspoonsgroundnutmeg1teaspoongroundcinnamon1teaspoonwholecloves¼teaspooncardamomseeds

Pulsealltheingredientsinacleancoffeegrinderuntilthoroughlycombined.Storeinanairtightcontainerforupto6months.

Tip:Cleanyourcoffeegrinderbypulsingriceorcoarsesaltinit.Donotusewater,asthiswillpickupalltheoilsleftoverfromcoffeeorspices.Wipecleanwithalint-freetoweloradrybrush.

ITALIANSPICESMAKES:about½cup(50g)//TIME:5minutesThissimple,versatileblendpairswellwithtomatosauce,seasonsbeanslikeadream,andcanbeaddedtoa

vinaigrette,withorwithoutoil.

¼cup(15g)driedoregano3tablespoonsfennelseeds1tablespoongarlicpowder

Shakealltheingredientstogetherinajarwithatight-fittinglid.Storeforupto6months.

Variation:ForspicyItalianseasoning,add1teaspooncrushedredpepper.

JERKSPICESMAKES:about⅓cup(30g)//TIME:5minutesWhiletheingredientlistforjerkseasoningislengthy,thecomponentsarefairlycommonandtheresultiswellworththeeffort.Abatchwillkeepformonths,andthisseasoningblendisversatile:Tryitonroastedveggies,rubitontotofuortempeh,orstiritintojarredtomatosaucewithabitofcoconutmilktoserveonpastaorricefora

quickdinner.

1tablespoongarlicpowder2teaspoonsdarkbrownsugar2teaspoonsdriedthyme2teaspoonsonionpowder2teaspoonssalt,optional1teaspoonblackpepper1teaspoondriedparsley1teaspoonsweetpaprika1teaspoonwholeallspice½teaspooncayennepepper½teaspooncrushedredpepper¼teaspooncuminseeds¼teaspoonfreshlygratednutmeg¼teaspoongroundcinnamon

Pulsealltheingredientsinacleancoffeegrinderuntilthoroughlycombined.Storeinanairtightcontainerforupto6months.

Tip:Turnthisintoawetrubfortofuortempehbycombining2

tablespoonsofthespiceblendwith2tablespoonsgrapejamorapplebutter.

TACOSEASONINGMAKES:½cup(50g)//TIME:5minutesSkipthosepacketsoftaco

seasoning:You’remostlypayingforMSGandsalt.Here,cumin,paprika,andchilipowderarethemainingredients,andweomitthesaltsoyougettocontrol

thesodiumlevelofyourfinaldish.

3tablespoonsgroundcumin2tablespoonschilipowder2tablespoonssweetorsmokedpaprika2teaspoonsdriedoregano1teaspooncrushedredpepper,optional

Shakealltheingredientstogetherinajarwithatight-fittinglid.Storeforupto6months.

Tip:MixintoCashewSourCreamforaquickdip.

HARISSAMAKES:½cup(50g)//TIME:5minutesThisspiceblendisinspiredbytheNorthAfricanandMiddleEasternchilepaste.Itreallyshinesindisheswithtomatopaste,onions,andoliveoil.Thecombinationmaysoundodd,butitreallyworks.Bonus:Thisblendissurprisinglygoodfordigestion,ascumin,caraway,andmintallhelptoeliminategasandbloating.StirthisintoCashewCream,squeezeinplentyoflemonjuice,thenuseasacreamyspiceddipfor

toastedpita.

2tablespoonscarawayseeds2tablespoonscorianderseeds2tablespoonscuminseeds2teaspoonsdriedmint2teaspoonsgarlicpowder1teaspoonsweetpaprika1teaspooncrushedredpepper,optional

Grindthecaraway,coriander,andcumininacleancoffeegrinder.Transfertoajarwithatight-fittinglid;addthemint,garlicpowder,paprika,andcrushedredpepper,ifusing;andshakeuntilcombined.Storeforupto6months.

Tip:Thecapsaicinthatgiveschilepepperstheirspicypunchisalsoresponsiblefortheiranti-inflammatoryproperties.Andoncetheheatfromchilessubsides,yougetanendorphinrelease,muchlikearunner’shighafteratoughworkout!Chileshavealsobeenfoundtoimprovehearthealth,alleviatecongestion,andimprovebloodglucoselevels.

SPRINGALL-PURPOSESEASONINGSERVINGS:½cup(50g)//TIME:5minutesWethinkthistrioofspringherbsishighlyunderrated.Pairthisseasoningblendwithfreshspringgreens,braisedwhitebeans,andanythingwithlemon.TarragonmaynotbeusedfrequentlyhereintheStates,butitisacommonadditioninFrenchcooking.Itaddsafresh,

sweet,subtlelicoriceflavor.

3tablespoonsdrieddill3tablespoonsdriedthyme2tablespoonsdriedtarragon

Shakealltheingredientstogetherinajarwithatight-fittinglid.Storeforupto6months.

FALL&WINTERALL-PURPOSESEASONING

MAKES:about½cup(50g)//TIME:5minutesWe’rebigfansofeatingseasonally,soourgo-toherbblendsshiftwiththetimeofyear.Inwinter,weseasonbeansandroastedveggieswiththisheartyblend.Rosemary,thyme,andsageallprovideprotectionfortherespiratoryandimmunesystems—agood

reasontoreachforthemincoldermonths.

3tablespoonsdriedrosemary2tablespoonsplus2teaspoonsdriedsage2tablespoonsplus2teaspoonsdriedthyme1teaspoonblackpepper¼teaspoongroundginger,optional

Useamortarandpestleorcoffeegrindertoroughlygrindtherosemaryandsage.Transfertoajarwithatight-fittinglid;addthethyme,pepper,andginger,ifusing;andshakeuntilcombined.Storeforupto6months.

KOREANTAHINIBBQSAUCEMAKES:about¾cup(180ml)sauce,1¼cup(300ml)marinade//TIME:10

minutesKoreanBBQsauceistangy,sweet,andspicylikeitsAmericancounterpart,butwithslightlymoreexoticingredientsandflavors.Thissimplesauceissurprisinglyversatile,anditcanbekid-friendlyifyouscalebackthe

chilipaste.

½cup(120ml)water¼cup(60g)redmiso1-inch(2.5cm)pieceginger,peeledandminced3clovesgarlic,minced2tablespoonschilipasteorchilisauce2tablespoonsricevinegar2tablespoonstahini1tablespoondarkbrownsugar½teaspooncrushedredpepper,optional

Pureealltheingredientsinaminiblenderuntilsmooth.Serveasisorthinwithanadditional½cup(120ml)wateranduseasamarinadefortofu,tempeh,orportobellomushroomcaps.

MISOGRAVYSERVES:8to12/Makesabout3cups(720ml)//TIME:15minutesTheNaaminVancouverboastsaspectacularbeetburgerservedwithsesame-

turmericovenfriesandarichyetbalancedmisosaucewejusthadtoreplicate.Wewerepleasantlysurprisedtofindthatthissauceworksbestwhenit’s

completelyoil-free!Ithasmoreofakickthantraditionalgravy,butyoucanscaledownthesweetnessandintensitybyusinghalfthemaplesyrupand

nutritionalyeast.

½cup(75g)wholewheatflour(GF:½cup/50gGFoats)2garliccloves,chopped2½cups(600ml)water½cup(15g)nutritionalyeast3tablespoonsredmiso2tablespoonsapplecidervinegar2tablespoonsmaplesyrup2tablespoonstahini¼teaspoonblackpepperSalttotaste

1Placeamediumsaucepanovermediumheat.Addtheflourandgarlic.Cook,stirringoften,untilthegarlicissoftandthefloursmellstoasty,about3minutes.

2Increasetheheattomedium-highandaddthewater,whiskingconstantly.

Whenthemixturestartstothicken,removefromtheheat.(Thisshouldtakeabout3minutes,anditwillbepourablebutrequiretheassistanceofaspatula.)3Useaspatulatotransferthegarlic-flourmixturetoablender;addthenutritionalyeast,miso,vinegar,maplesyrup,tahini,andpepper.Startingonlowandworkinguptohigh,blenduntilthoroughlycombined.

4Tasteandadjustseasoningasneeded,andserve.(Thegravycanbe

refrigeratedinanairtightcontainerforupto4days.)

B-SAVORYSAUCE&MARINADEMAKES:about1¼cups(360ml)//TIME:10minutesThisumami-packedsauceisso-namedbecauseit’salsopackedwithBvitamins,thankstothe

nutritionalyeast.Weaddturmericandblackpepper,whichcomplementeachotherbothnutritionallyandintaste,plusbalsamicandcidervinegarsandveganWorcestershireforrichnessanddepth.Theresultisanintenselyflavoredoil-freesaucethatcanbeaddedtoalmostanysavorydish:Tryitinstocks,soups,and

stews;oncookedvegetables,grains,andlegumes;andasamarinadefortempeh,tofu,andmushrooms.TraditionalWorcestershireismadewithanchovies,solookforbrandssuchasAnnie’sorEdward&Sonsthathave“vegan”onthe

label.Anduseagoodbalsamic,onethat’srichandsyrupy,liketheNapaValleyNaturalsbrand.

½cup(15g)nutritionalyeast¼cup(60ml)reduced-sodium,GFtamari2tablespoonsapplecidervinegar2tablespoonsbalsamicvinegar2tablespoonsGFWorcestershiresauce1tablespoonplus1teaspoonmaplesyrup2teaspoonsGFDijonmustard

½teaspoongroundturmeric¼teaspoonblackpepper

Combinealltheingredientsinaresealablecontainer.Thesaucecanberefrigeratedforupto3weeks,andityieldsenoughtomarinate4blocksoftempehortofu,or16portobellocaps.

VEGANBASILPESTOSERVES:4to6/Makes1heapingcup(250ml)//TIME:5minutesPestois

suchaneasyflavorboostforeverythingfromsteamedgreensandbakedpotatoestotofusandwichesandguacamole(tryit!).ThoughbasilisthebaseoftheclassicpestoGenovese,youcanswapinanyherborgreenforaninterestingtwist.Thetricktoretainingdepthofflavorafterditchingumami-ladenParmesan

isthespecificmixofnuts.

2bunchesbasil,leavesonly1cup(40g)spinach(seeNote)¼cup(30g)roastedalmonds¼cup(30g)toastedpinenuts4rawBrazilnuts,chopped2garliccloves¼cup(60ml)oliveoil(OF:¼cup/60mlwater)¼to½teaspoonsalt

1Pulsethebasil,spinach,almonds,pinenuts,Brazilnuts,andgarlicinafoodprocessoruntilcombinedandfinelychopped.Withthefoodprocessorrunning,streamintheoil,stoppingwhenitreachesthedesiredconsistency.Add¼teaspoonsalt,thenaddedmoretotasteifdesired.

2Thepestocanberefrigeratedinanairtightcontainerforupto5days.(OF:Theoilhelpspreservethepesto,soyou’llwanttousethiswithin1dayorfreezeit.)Itcanalsobefrozeninsingleportionsforupto6months:Scoopintoice

cubetrays,freeze,thentransfertoanairtightcontainer.

NOTE:Basiltendstobrownafterbeingcut.Thespinachkeepsthepestobrightgreen.

Variation:ForPestoVinaigrette,whisk¼cup(60ml)redwinevinegarinto2tablespoonspesto.

CHIMICHURRISERVES:4to6/Makesabout1cup(240ml)//TIME:5minutesThisthickherbsaucewasinspiredbyavegetarianrestaurantinBarcelonacalled,simply,“Organic.”Insummer,youcandrizzleitovergrilledvegetablesoruseinplace

ofpesto.It’salsodelightfulswirledintohummus.SincetheArgentinestraditionallyservethisongrilledmeat,wesuggestpairingitwithmushrooms.

1cup(15g)flat-leafparsleyleavesGratedzestandjuiceof2lemons4garliccloves1teaspoondriedoregano¼cup(60ml)oliveoil(OF:water)

1Pulsetheparsley,lemonzestandjuice,garlic,andoreganoinafoodprocessoruntilcombined.Withthefoodprocessorrunning,streamintheoil,stoppingwhenitreachesthedesiredconsistency.

2Thechimichurricanberefrigeratedinanairtightcontainerforupto5days.(OF:Theoilhelpspreservethechimichurri,soyou’llwanttousethiswithin1day.)Itcanalsobefrozeninsingleportionsforupto6months:Scoopintoicecubetrays,freeze,thentransfertoanairtightcontainer.

Variation:Swapinnutritiousgreenssuchasnettlesordandelion.

CILANTRO-COCONUTPESTOSERVES:6to8/Makesabout2cups(480ml)//TIME:5minutesTakingitsinspirationfromSoutheastAsia,thispestoaddsflairtocookedgrains,spicesup

sweetpotatoes,andcanbethebaseforaquickramennoodledishwhensimmeredwithvegetablebroth.Tosswithricenoodles,shreddedcarrots,and

crunchymungbeansprouts.

One13.5-ounce(400ml)canfull-fatcoconutmilk1bunchcilantro,leavesonly2jalapeños(seedsandribsremovedforlessheat)1-inch(2.5cm)pieceginger,peeledandminced1tablespoonwhitemisoWater,asneeded

Processthecoconutmilk,cilantro,jalapeños,ginger,andmisoinablenderuntilsmooth.Thinwithwaterasneeded.Thepestocanberefrigeratedforupto2days,ordividedintoresealablecontainersandfrozenforupto6months.

CASHEWCREAMSERVES:4to6/Makesabout2cups(320g)//TIME:10minutes,plus1hourtosoakcashewsRichyetsimple,cashewcreamisusedinrecipesthroughoutthisbookasareplacementfordairy.Cashewcreamisnotourcreation;it’sastapleofvegancomfortcuisine—andarevelationforanyonewhothinkstheycouldnevergoveganbecausetheycan’tgiveupdairy.Useadollopanywhereyouneedtoaddsomerichness.Wealsosharesomequickvariationsthatcan

standinforotherdairyingredients.Ifyourblenderhasatamper,usethattohelpgetasmoothtexturewithoutaddingmorewater.Cashewcreamshouldhavethe

consistencyofsourcream,butitwillnothavemuchtang.

1cup(120g)rawcashews,soakedinhotwaterfor1hour,thendrained1teaspoonfreshlemonjuice½teaspoonsalt½to1cup(120to240ml)water

Combinethecashews,lemonjuice,andsaltinahigh-speedblender,usingatampertoassistwithblending.Addwater2tablespoonsatatimeasneededtoachievedesiredconsistency,andprocessuntilthickandcreamy.(Wetypicallyneed1cup/240mlwater,butstartwith½cup/120ml.)FF:Makeabatcheveryweekandstashinthefridgesoitwillbeonhandwhenyouneedit.(You’llalwaysneedit!)Youcanalsoscoopitintoanicecubetrayandfreeze,thentransfertoasealedcontainerforupto3months.Asinglecube(justshyof2tablespoons)addsahintofcreaminesstooil-freedishesandsimplesoupsthatneedalittlesomethingextra.

CASHEWSOURCREAM

Mix1cup(160g)cashewcreamwith2teaspoonsapplecidervinegarand2teaspoonsfreshlemonjuice.Seasonwithsaltasneeded.Makesabout1cup(160g).

LIGHTCASHEWCREAM

Whisk½cup(120ml)vegetablebrothorwaterwith1cup(160g)cashewcream.Thisshouldhavetheconsistencyofactualcream.Makes1½cups(360ml).

CASHEWMILK

Puree1cup(120g)rawcashewswith1cup(240ml)wateruntilsmooth.Thisisdeliberatelyunsweetenedandplain,foruseinsavorydishes.Makesabout2cups(480ml).

CASHEWCREAMCHEESE

Add¼cup(15g)nutritionalyeastand¼teaspoononionpowdertotheblenderwiththeotheringredients.Thisshouldbethickandspreadable.Makes2¼cups(320g).

Variation:Fora“garden”creamcheese,stirin1scallion(whiteandlightgreenparts),sliced;¼redbellpepper,minced;and1smallgratedcarrot.

CASHEWQUESOSERVES:6to8/Makesabout2cups(320g)//TIME:15minutesAcoupleofyearsback,StepfbroughtahugebowlofthisquesodiptoapartyhostedbyNoMeatAthleteeditorDougHayandhiswife,Katie.Weallkeptsneakingovertothebowlformore;itwasjustsogood.Turnsout,shehadthrownittogether

earlierinthedayasanexperiment.SometimeswePRwithouteventrying;thiswasoneofthosetimes.Tosswithquinoaandagreenveggieforacleanerspin

onmacandcheese.

1cup(120g)rawcashews,soakedinhotwaterforatleast10minutes,thendrained

¼cup(15g)nutritionalyeast1garlicclove1GFchipotlechileinadobosauce(OF:1teaspoonchipotlechilepowderortotaste)

1teaspoonarrowrootpowder¼teaspoonsmokedpaprika¾cup(180ml)water,plusmoreasneededSalt

1Processthecashews,nutritionalyeast,garlic,chipotle,arrowrootpowder,paprika,andwaterinahigh-speedblenderuntilitisthickyetpourable.

2Transfertoamediumsaucepanandheatovermediumuntilbubbly,addingadditionalwaterifnecessary.Seasonwithsaltandserve.(Thequesowillthicken

asitcools,butwhiskinginsomewatercanhelploosenitup.)3Storeinanairtightcontainerintherefrigeratorforupto5days.

Variation:ForamilderRoastedRedPepperQueso,substitute1roastedredbellpepperforthechipotle.

MARINATEDTOFUFETASERVES:4to6/Makes1pound(454g)//TIME:5minutestoprep,plus1hourtomarinateThisrecipeturnsfirmtofuintoawonderfulstand-infor

marinatedfetaatopGreeksalads.Youcanevenskiptheoilandyou’llnevernotice.Thefirsttimeweservedthis,everyonewassneakingbitesoutofthebowlwhiledinnercooked.Thatdoesn’toftenhappenwithuncookedtofu!

2tablespoonsfreshlemonjuice½teaspoondriedoregano½teaspoonsalt⅛teaspooncrushedredpepper⅛teaspoongarlicpowderOne16-ounce(454g)packagesproutedorextra-firmtofu,drainedandcrumbled

1tablespoonoliveoil(OF:omit)

Combinethelemonjuice,oregano,salt,crushedredpepper,andgarlicpowderinalargeglasscontainerwithalid.Addthetofuandtosstocombine.Addtheoilandtossagain.Refrigerateforatleast1hourorupto3daysbeforeserving.

Variation:Thissameseasoningblendisalsogreatwithartichokes.Drainandrinse1canofartichokespackedinwater,placeinaglasscontainerwithalid,addthemarinade,andcoverwithwater.Orpourthisrightontopoffrozenartichokes.Marinatefor1day,tossingoccasionally,forbestresults.

CASHEWTZATZIKISERVES:4to6/Makes¾cup(95g)//TIME:10minutes,notincludingtime

tomakeCashewCreamThiscondimentisperfectfordressingupsimpleMediterraneanfood,fromfalafeltoGreekChoppedSalad.Sometimesweserve

thiscreamycucumbersaucewithIndianfoodandcallitraita,addinga¼teaspooneachofcuminseedsandgroundcuminforsmokiness.It’salsoagreat

toppingforOlive-ChickpeaWaffles.

½cup(50g)choppedEnglishcucumber¼cup(40g)CashewCream1teaspoonfreshlemonjuice¼teaspoongarlicpowder⅛teaspoonblackpepper

Combinealltheingredientsinamediumbowl.Serveimmediatelyorrefrigerateinanairtightcontainerforupto2days.

NOTE:ThelemonjuiceandcucumberjuicesshouldloosenuptheCashewCream,butifit’stoothickforyourliking,addwater1tablespoonatatime.

QUICKPICKLEDONIONSSERVES:18to24/Makesabout2½cups(390g)//TIME:5minutestoprep,plus30minutestomarinateTheseonions(whicharen’ttechnicallypickled,weknow)addalittlesomethingspecialtoeverythingfromsandwichesandwrapstohummusandsalsa.ApairofrecipesfromvegancookinggoddessTerryHopeRomeroinspiredthisversion,and“pickled”onionsquicklybecameoneof

Matt’skids’favoritecondiments(seeNote).AddtoLatindishes,Indiandishes,salads,andanythingelsethatneedsalittleextrazing.

2largeredonions,slicedinhalfandhalvesslicedthin¼cup(60ml)freshlimejuiceorlemonjuice(from2limesorlemons)1tablespoonapplecidervinegar2teaspoonssalt¼teaspoonsugar

1Bringalargepotofwatertoaboil.Placetheonionsinastrainersetinthesinkandpourtheboilingwaterovertheonions.Afterafewseconds,rinseundercoldwater.

2Stirthelimejuice,vinegar,salt,andsugartogetherinalargebowl,thenaddtheonions.Coverandrefrigerateforatleast30minutesbeforeusing.(Thepickledonionscanberefrigeratedforupto6weeks.)NOTE:Foronionsthathaveamilder,kid-friendlyflavorwithlessbite,boiltheonionsfor30secondsorso,thendrainandrinseundercoldwater.

SPICYPICKLEDCARROTSSERVES:18to24/Makes3cups(330g)//TIME:10minutes,plus8to24hourstomarinateThesecarrotsareaquick-fixversionofthoselittlejarsofdeliciousnessyouseeatauthentictacotrucks.Prepthemthenightbeforefor

maximumspiciness.TrythemintacosaladsoraLifesavingBowl.

4carrots,grated¼cup(60ml)applecidervinegar1jalapeño,thinlysliced(seedsandribsremovedforlessheat)1teaspoonsugar½teaspooncuminseeds½teaspoonsaltWater

Combinethecarrots,vinegar,jalapeño,sugar,cumin,andsaltinaquart-size(1L)canningjar.Pressthecarrotsdownandaddwaterjusttocover.Putthelidonandshaketocombine.Refrigerate8hoursorovernight,thenserve.(Thecarrotscanberefrigeratedforupto1week—thoughtheylikelywon’tlastthatlong!)

MINIMALISTGUACAMOLE

SERVES:1to2/Makesabout1cup(240g)//TIME:5minutesThere’srealguacamoleandthenthere’sthequickstuffwemakeforavocadotoastand

toppingsaladsandourLifesavingBowl.Thisminimalistversioniskeptsimplebecauseit’sdesignedtoblendinratherthanbethestarofameal.Seethe

AvocadoToastvariationsforadd-inideastoreallyrockyourguac.

1avocado,mashed2tablespoonsfreshlimejuice1scallion(whiteandlightgreenparts),slicedthinCrushedredpepperSalt

Combinetheavocado,limejuice,andscallioninasmallbowl.Seasonwithcrushedredpepperandsaltandserve.

CHIPOTLE–PUMPKINSEEDSALSASERVES:8to12/Makesabout4cups(985g)//TIME:15minutesChipsandsalsaareapopularsnack,butit’ssoeasytoplowthroughthosetinystore-bought

jarsofsalsa—sowemakeourownwhentimeallows.Inthisrecipe,thepumpkinseedsthickenthesalsaandaddtextureandnutrition(fiber,protein,

iron,andzinc).Usethehigheramountofchipotlesifyouprefermoresmokinessandheat.

½cup(80g)rawpumpkinseeds1yellowonion,diced3garliccloves,minced1or2GFchipotleschilesinadobosauce,chopped(OF:1or2teaspoonschipotlechilepowderortotaste)One28-ounce(794g)candicedtomatoeswithjuice

¼teaspoonsalt,plusmoretotaste

1Placeamediumskilletoverlowheatandaddthepumpkinseeds.Toast,stirringoften,untilfragrantandlightbrown,about3minutes.Transfertoamediumbowlandsetaside.

2Increasetheheattomedium-high,thenaddtheonionandgarlic.(Addasplashofwaterifthepanlooksdryorgarlicbeginstobrown.)Cook,stirringoccasionallytoavoidburning,about3minutes.Stirinthechipotle(s)andcookfor1minute.Stirinthetomatoeswiththeirjuiceandcook,withoutstirring,for5minutes.Removefromtheheatandstiragain.

3Whilethetomatomixtureiscooking,transferthepumpkinseedstoafoodprocessor.Pulseseveraltimes,untiltheseedsarepartiallygroundwithsomelargerpieces.Returntheseedstothebowl.

4Addthetomatomixturetothenow-emptyfoodprocessor.Pulseseveraltimes,add¼teaspoonsalt,andpulseuntilthesalsaisuniformintexture.

5Transfertothebowlwiththepumpkinseeds,stirtocombine,andseasonwithsalt.Serveorrefrigerateinanairtightcontainerforupto3days.

PINEAPPLESALSASERVES:6to8/Makesabout3cups(630g)//TIME:10minutesThissalsaiscourtesyofafood-criticfriend,Polly,knownforhersimpleyetmemorablefood.Thepineappleisrefreshingandsomewhatunexpected,makingthisjustdifferentenoughtoseemimpressive,yetittakesalmostnotimetoprepare.Serveitwith

Slow-CookerRefriedBeansandbrownriceforaquicksupper.

1pound(455g)freshorthawedfrozenpineapple,finelydiced,juicesreserved

1whiteorredonion,finelydiced1bunchcilantroormint,leavesonly,chopped1jalapeño,minced,optionalSalt

Combinethepineapplewithitsjuice,onion,cilantro,andjalapeño,ifusing,inamediumbowl.Seasonwithsalttotasteandserve.(Forevenmoreflavor,refrigerateovernightbeforeserving.Thesalsacanberefrigeratedinanairtight

containerforupto2days.)

BEER“CHEESE”DIPSERVES:8to12/Makesabout3cups(720ml)//TIME:15minutes,not

includingtimetosoaknutsThistangy,versatiledipisinspiredbyTheFullHelpingblog’sveganwalnut-cheddarrecipe.Ifyoumissfondue,trythiswithtoastedchunksofsoftpretzel,appleslices,andblanchedbroccoli.Orpourit

overabakedpotatoandtopwithloadsofscallions.Youcanevenuseitaspastasauce.Servewithmorebeer,ifyoumust.(Wetoldyouitwasversatile.)¾cup

(180ml)brownale

¾cup(180ml)water½cup(60g)rawcashews,soakedinhotwaterforatleast15minutes,thendrained

½cup(60g)rawwalnuts,soakedinhotwaterforatleast15minutes,thendrained

2tablespoonsfreshlemonjuice2tablespoonstomatopasteor1roastedredpepper1tablespoonapplecidervinegar½cup(30g)nutritionalyeast1tablespoonarrowrootpowder½teaspoonsweetorsmokedpaprika1tablespoonredmiso

1Pureethebeer,water,cashews,walnuts,lemonjuice,tomatopaste,andvinegarinahigh-speedblenderuntilcompletelysmooth.

2Transfertoamediumsaucepansetovermediumheat.Whiskinthenutritionalyeast,arrowrootpowder,andpaprika.Cook,whiskingoften,untilthemixturethickens,about7minutes.Removefromtheheat,whiskinthemisopaste,andserveimmediately.

3Storeinanairtightcontainerintherefrigeratorforupto5days.

NOTE:Fora“sharp”cheddartaste,usetomatopaste.Foramildflavor,usetheroastedredpepper.

SPANISHREDPEPPERSPREAD(ROMESCO)

SERVES:8to12/Makesabout2cups(595g)//TIME:15minutesThisclassicSpanishdipfeelsfancybutcomestogetherquickly.It’ssweetandsmoky,

andslightlycrunchyyetcreamy.Welovetodollopitoncookedgrainsorsteamedvegetables,spreaditonaveggiesandwichortoast,oruseitasa

vegetabledip.

½cup(60g)rawalmondsorwalnuts1slicewholewheatbread,chopped2garlicclovesOne15-ounce(425g)jarroastedredpeppers,drained(withliquidreserved)andrinsed

3tablespoonschoppedflat-leafparsley¼cup(60ml)oliveoil(OF:¼cup/65gpureedwhitebeans)

1Toastthealmondsinasmallskilletovermediumheatforabout3minutes,shakingoccasionally,untilgoldenbrownandfragrant.Removefromtheheatandtransfertoafoodprocessor.

2Addthebreadandgarlictothenow-emptyskillet.Cookuntilthebreadistoastedandthegarlicissoft,about3minutes.

3Transfertothefoodprocessorwiththealmondsandpulseafewtimes.Addtheredpeppersandparsleyandpulseuntilwellblended,thendrizzleintheolive

oilandliquidfromtheredpepperjaruntilthedipisuniformintexturebutquitethick.Serve.

4Storeinanairtightcontainerintherefrigeratorforupto5days.

EMERGENCYVEGANSHAKIN’BITSSERVES:6to8/Makesabout1¾cups(225g)//TIME:10minutesAs

athletesfueledbyplants,we’reaccustomedtoplanningahead,beingcreative,andmakingspecialrequestswhendiningout.Still,howmanytimeshaveyoubeenpromiseda“chef’sspecial,”onlytobeservedaplateofsteamedveggies?We’vebeenthere.Keepasmallshakerbottleofthissavorytoppinginyourbagwhenyoutravel.Discreetlybringitoutandshakeitoverthosedullveggiesorplainriceforabigboostofflavor(nottomentionprotein,healthyfats,fiber,and

micronutrients).

½cup(80g)hempseeds½cup(75g)rawsunflowerseeds¼cup(40g)flaxseeds¼cup(15g)nutritionalyeast¼cup(40g)rawpumpkinseeds¼cup(7g)driedwakame,optional1ounce(30g)driedmushrooms,crumbled1teaspoonblackpepper½teaspoongarlicpowder½teaspoongroundturmeric¼teaspoonsalt,optional

Pulsealltheingredientsinaspicegrinderuntilthoroughlycombined.Storeinanairtightcontainerforupto3months.

Chapter9

Double-DutyDesserts:SweetsThatWorkforYourBody

Whosaysdessertisaforbiddenindulgenceduringtraining?SweettreatslikePineappleSoft-Serve,Two-IngredientPeanutButterFudge,andBananaCreamChiaPuddingParfaitsarepackedwithingredientsthatactuallysupportyourhealthylifestyle.Ofcourse,wealsohaverecipesforafewdessertsthatareabit

moredecadent,suchasTripleChocolateIceboxCake,No-BakeMochaCheesecake,andBlackSesame–GingerQuickBread.Becauseeverynowandthen,welikealittleindulgence,too.Andfortunately,ifyoulimitfoodswithaddedsugars,refinedcarbohydrates,andoilstolessthan10percentofyourtotalcalories,it’slikelythatyourbodywon’treallynoticeadifference.Justdon’tlet10percentbecome20;forsomepeopleit’saveryslipperyslope.Oneparticularlygreatthingaboutvegandesserts:We’venoticed

they’reanidealintroductiontoaplant-baseddietforfamilyandfriends.Youmightthinkthatwithouteggsandbutter,vegandessertswouldn’tstandachanceatapotluckfullofomnivores,butwehearmore“IcouldbeveganifIhadyoutocookforme!”commentsaboutdessertsthananyotherdish.Andonceyouhavethemconvincedthatvegandessertscanholdtheirownagainstmoretraditionalones,youmightevenpersuadethemtotrysomesavorydishesnext!OK,sotheymaynotberunninghometothrowawayalltheanimalproductsintheirhouse,butit’sastart;weliketospreadourmessageinawaythat’sconvincingwithoutbeingpushy,andsharingfoodthateveryone

lovesisoneofthebestwaystodoit.

BASICVANILLACHIAPUDDINGSERVES:2to4//TIME:20minutes

Whilesomepeopleconsiderchiapuddingtobeabreakfastdish,thisonedefinitelyfallsintothedessertcategory.Weusedarksugarforarichsweetness,plusamixofalmondandcoconutmilksforamoredessert-likeflavor.Ifyoudoprefertoeatthisforbreakfast,youcanmakeitlighterbyusingallalmondmilkinsteadofaddingcoconutmilk.

1cup(240ml)almondmilk½cup(120ml)full-fatcoconutmilk⅓cup(65g)chiaseeds1tablespoondarksugar(rawsugar,darkbrownsugar,orcoconutsugar),ortotaste

1teaspoonvanillabeanpowder(seeNote)Pinchofsalt

Whiskalltheingredientstogetherinamediumbowl.Stireveryfewminutesuntilthickened,about15minutes.Serve,orrefrigerateforupto48hours.Ifnecessary,whiskinabitofwaterbeforeserving.

NOTE:Usevanillabeanpasteorpowderratherthanextractindishesthatwon’tbecooked.Vanillaextractcanhaveaharsh,alcoholicflavorinrecipesthataren’theated.

BANANACREAMCHIAPUDDINGPARFAITS

MAKES:2parfaits//TIME:20minutes,notincludingtimetomakeBasicVanillaChiaPudding

Theseparfaitswereinspiredbybanoffeepie,whichisadelightfulcombinationofbananaandcaramel.We’veswappedinnature’scaramel(akadates)alongwithchiapuddingforanutrient-packedsweettreat.

½batchBasicVanillaChiaPudding1banana,sliced4dates,pittedandchoppedfine4vegangingersnapsorvanillacookies

Layeralltheingredientsintheorderlisted,dividingthemevenlybetweentwoglasses.Serverightawayorrefrigerateovernight,whichwillallowtimeforthecookiestosoften.

MANGOSTICKYRICESERVES:4to6//TIME:45minutes

Whenyouarecarbo-loading,thisistheperfectwholefooddessert.Wesweetenshort-grainbrownricewithcoconutmilkanddarkbrownsugar,thenaddlimejuiceandtopwithmango.Theonly“trick”isthatyourmangoneedstobereallyripeandsweet.That’sit!Nofreshmango?Swapinwhatever’sinseason:peaches,berries,orevenripepears.

2½cups(600ml)water1cup(180g)short-grainbrownrice½cup(120ml)lightorfull-fatcoconutmilk2tablespoonsdarkbrownsugarorcoconutsugar1to2tablespoonsfreshlimejuice,totaste2mangos,peeledanddicedUnsweetenedshreddedcoconut,optional

1Bringthewatertoaboilinamediumsaucepan,thenlowertheheattomedium-lowandstirintherice.Cook,stirringoften,untiltheliquidisabsorbedandthericeistender,about30minutes.

2Removefromtheheatandstirinthecoconutmilkandsugar.Addlimejuicetotaste,thenpourintoashallowglassdish.Topwithmango,garnishwith

coconut,ifdesired,andserve.(Thisdishcanalsoberefrigeratedandservedcold,butwaittogarnishwiththecoconutuntiljustbeforeserving.)

SWEETREDBEANSSERVES:4to6//TIME:30to45minutes,notincludingtimetosoakbeans

InJapan,China,andKorea,smallredbeansaresweetenedandservedasdessert.Trustusonthisone:Cookedwithvanillaandmaplesyrup,theyhaveasatisfyingtextureandarich,chocolate-likeflavor.Adzukibeansarerichinantioxidants,fiber,andalltheothergoodnessbeansprovide.Servethemwarmasaprotein-packedtoppingforicecreamoroatmeal,orspreadthemonpancakes,waffles,orcinnamon-raisintoast.BesuretoalsotrythemontopofaFrozenMatchaLatteforanalmost-authenticAsiantreat.

1cup(205g)adzukibeans,soakedovernight,drainedandrinsed¼teaspoonvanillabeanpowderor½teaspoonvanillaextract2cups(360ml)water3tablespoonsrawsugarormaplesyrup,ormoretotaste⅛teaspoonsalt

1Placethebeansandvanillainamediumsaucepan.Addthewaterandbringtoaboil.Coverandcontinuetoboiluntiltender,about30minutes.(Ifyourbeansarestilltoughandneedmorewatertocook,additsparingly;youdon’twantsoupybeans.)

2Removefromtheheatandstirinthesugarandsalt.Letcoolbeforeserving.

PINEAPPLESOFT-SERVESERVES:2//TIME:5minutes

Thisfluffypineapplesoft-serveisinspiredbythetrademarkedversionservedatDisneyparks.Ourshasjusttwoingredientswithnoaddedsugar.(Foradessertthat’sclosertotheoriginal,add1tablespoonrawsugar.)Youcanturnjustaboutanyfruitintodessert,aslongasyouhaveablenderthat’suptothetask.

One10-ounce(284g)bagfrozenpineapple2tablespoonsto¼cup(60ml)vanillaalmondmilk

Processthepineappleinahigh-speedblenderonhighwhiletampingdownfor30seconds.Addthealmondmilkasneededwhileprocessingandtampingforanother30seconds,untilsilkysmooth.Serveimmediately.

Variations:

Blueberry-Lime-Coconut:Useone12-ounce(340g)bagfrozenblueberries,zestandjuiceof1lime,andupto½cup(120ml)lightorfull-fatcoconutmilk.

Strawberry-Banana:Useone12-ounce(340g)bagfrozenstrawberriesplus1frozenbanana,withupto½cup(120ml)vanillaalmondmilk.

Mango:Useone12-ounce(340g)bagfrozenmango,zestandjuiceof1lime,andupto½cup(120ml)lightorfull-fatcoconutmilk.

Raspberry-Orange:Useone12-ounce(340g)bagfrozenraspberries,zestandjuiceof1orange,andupto¼cup(60ml)lightorfull-fatcoconutmilk.

TWO-INGREDIENTPEANUTBUTTERFUDGESERVES:6to8//TIME:5minutes

Makingcandythetraditionalwaysoundsalittlescary:thermometersandboilinghotsugar?No,thanks.Thistwo-ingredientversionyieldsthesamecreamytexturewithoutthefearofdrippingmoltensugarontoyourself.Thefudgefreezeswell,too.Feelfreetoswapinanothernutbutterforthepeanutbutter.

1cup(160g)chocolatechips½cup(130g)naturalpeanutbutterSeasalt

1Placethechocolatechipsandpeanutbutterinasmallsaucepanovermedium-lowheat.Cook,stirringoften,untilthechocolateismeltedandthemixtureisthoroughlycombined,about5minutes.Useaspatulatoscrapethemixtureintoapieplateorsmallglasscontainerlinedwithparchmentpaper.Sprinklewithseasalt.

2Refrigerateuntilset,atleast1hourorovernight.Sliceintosquaresandserve,orrefrigerateforupto1week.

TWO-MINUTETURTLESMAKES:12turtles//TIME:5minutes

Theseareperfectforthosetimeswhenyoujustneedsomethingsmallandsweet:Youstufftwoitemsinsideadate,heatit,andeatit.Theytastelikecandy,soyouwillfeelasifyoucreatedsomethingspecialeachtimeyoumakethem.

12pitteddates12toastedpecans¼cup(40g)chocolatechips

1Slicelengthwiseintoeachdate,makingsuretoonlygohalfwaythrough.Carefullywidentheopening,thenstuffin1pecanandacoupleofchocolatechips.

2Repeatwiththeremainingdates,pecans,andchocolatechipsandserve.(Optional:Placethestuffeddatesonaplateandmicrowavejustuntilthechocolateisslightlywarm,about30seconds.Youcanalsowarmtheminatoasterovensettolowforabout5minutes.Allowtocoolslightlybeforeserving.)Theturtlescanbestoredinanairtightcontainerforupto2days.

NOTE:Chocolatechunksareeasiertostuffintothedates,sousethoseifyouhavethemathome.

NO-BAKEMOCHACHEESECAKEMAKES:one9-inch(23cm)roundcake//TIME:50minutes

No-bakevegancheesecakestypicallyusealotofcoconutoil,and,asaresult,theycanfeelheavyandcoatthemouth.Thisversionusesagartoaidthefirmingprocessinsteadofcoconutoil.Theresultisalighteryetstillcreamymochacake,definitelyaspecial-occasiontreat.

CRUST12chocolatesandwichcookies,suchasNewman-O’s(OF:4mediumbananas,sliced)

FILLINGOne13.5-ounce(400ml)canfull-fatcoconutmilk1tablespoonagarflakes1tablespoonplus1teaspooninstantcoffee¼cup(80g)maplesyrup¼cup(60ml)water½teaspoonvanillaextract1cup(120g)rawcashews,soakedinhotwaterforatleast10minutes,thendrained

2tablespoonsunsweetenedcocoapowder

1Tomakethecrust,placethecookiesinthebowlofafoodprocessor.Pulseuntilroughlychopped,thenprocessuntiltheyresemblecrumbs.Pourintoa9-inch(23cm)pieplateandpressthecrumbstoformacrust.Freezeitwhileyoumakethefilling.(OF:Layertheslicedbananasinthebottomofthepiepan.Freezingisnotnecessary.)

2Tomakethefilling,transferthesolidsfromthecoconutmilktoahigh-speedblender.Pourtheliquidintoasmallsaucepan.(Don’tworryifsomeofthesolidsgetinthere.They’llmelt.)

3Addtheagar,coffee,maplesyrup,water,andvanillatothesaucepanwiththeliquidsandwhisktocombine.Placeovermediumheatandallowthemixturetocometoasimmer,withtinybubblesbreakingthesurface.Letcookfor3minutes,whiskingoften,untiltheagariscompletelydissolved.

4Addthecashewsandcocoatotheblenderwiththecoconutmilksolids.Process,pausingasneededtoscrapedownthesides,untilsmooth.

5Withtheblenderrunningonlow,pourinthecontentsofthesaucepanandprocessuntilthefillingissmoothandthoroughlycombined.Pourthefillingintothepreparedcrustandrefrigerateuntilset,atleast30minutes.Servechilled.(Thecheesecakecanberefrigeratedforupto5days[OF:upto2days].Individualslicescanbefrozenforupto6weeks.)

CHOCOLATELAVAMUGCAKEMAKES:1mug-sizecake//TIME:2minutes,notincludingtimetocook

beans

Mugcakesarealltherage,andwhileamicrowaveisnotoneofour“must-have”kitchenitemslistedinChapter2,wedoappreciatetheeaseitprovidesifyou’recookingforone.Thissimplecaketakeslessthantwominutestocookanddoesn’tleaveanyleftovers.Plus,youdon’thavetoshare!

¼cup(60ml)almondmilk1tablespooncooked,unsweetenedadzukiorblackbeans,mashedwell1tablespoonsugar½teaspoonvanillaextract2tablespoonsunsweetenedcocoapowder¼cup(30g)wholewheatpastryflour⅛teaspoonsalt¼teaspoonbakingpowder2tablespoonsminichocolatechips

1Combinethealmondmilk,beans,sugar,andvanillainamug.Stirinthecocoa,flour,salt,andbakingpowderuntiljustcombined.Dropthechocolatechipsinthecenter.

2Microwaveuntilthecakeissetaroundtheedgesbutthecenterissoft,about90seconds.Letsitfor5minutes,theneat!

NOTE:Servewithdrippypeanutoralmondbutter,ifdesired.

TRIPLECHOCOLATEICEBOXCAKE

MAKES:one9×5-inch(23×13cm)cake//TIME:20minutestoprep,1hourtochill

IceboxcakesareoneofthemanythingswediscoveredaftermovingtotheSouth.Theoriginalsaredefinitelynotvegan,soweplantifiedthisclassicsummerdessert.It’sfuntomakeandreallygood,too.Ifyouwantabittersweetchocolatefillingasacontrasttothesweetcookies,omitthemaplesyrup.Useanykindofsandwichcookieyoulike.Thiscakecanbescaleddowneasily.

One13.5-ounce(400ml)canlightorfull-fatcoconutmilk¼cup(20g)unsweetenedcocoapowder2tablespoonsmaplesyrup,optionalOne13-ounce(368g)packagedoublechocolatesandwichcookies(weuseNewman-O’s)(OF:4mediumbananas,sliced,and1cup/125graspberries)

2tablespoonsminichocolatechips,optional

1Combinethecoconutmilk,cocoapowder,andmaplesyrup,ifusing,inablenderuntilsmooth.

2Placeasinglelayerofcookiesinthebottomofa9×5-inch(23×13cm)loaf

pan.(Useglasssoyoucanseethelayers.)Spreadaboutaquarterofthefillingontop.Repeatwiththeremainingcookiesandfilling.Coverandrefrigerateforatleast1hourorovernight.

3Toserve,useabutterknifetoloosentheedgesandinvertontoaplate.(Or,simplyscoopaservingintoabowl.)Sprinklewithminichocolatechips,ifusing,beforeserving.

Variation:Omitthecocoapowderandsubstitutegingersnapsforthechocolatecookies.

BLACKSESAME–GINGERQUICKBREAD

MAKES:1loafor12muffins//TIME:20minutestoprep,50minutestocook

ThisisaveganversionofawonderfulcakeservedatDobraTeainAsheville.Therecipemightlookfinicky,butit’svirtuallyfoolproof.Thisheartybreadholdsupjustfineinajerseypocketifwrappedinparchmentpaper.

⅔cup(95g)blacksesameseeds1cup(65g)candiedginger1½cups(180g)plus2tablespoonswholewheatpastryflour1cup(110g)almondmeal2½teaspoonsbakingpowder½teaspoonsalt¾cup(180ml)almondmilk,roomtemperature¾cup(150g)rawsugar½cup(120ml)meltedcoconutoil(OF:½cup/120gapplesauce)2tablespoonschiaseeds1tablespoonfreshlemonjuice1tablespoongingerjuice(or1teaspoongingerpureeplus2teaspoonswater)

1Adjustanovenracktothemiddleposition,andpreheattheovento350°F(180°C).Linea9×5-inch(23×13cm)loafpanwithparchmentpaper(orlinetwomuffinpanswithliners).

2Pulsethesesameseedsinafoodprocessoruntilground.Transfertoalargebowlandsetaside.

3Addthegingerand2tablespoonsoftheflourtothefoodprocessor;pulseuntilthegingerisroughlychopped.(Theflourwillhelpkeepitsuspendedinthebatterasitbakes.)

4Addtheremainingflour,almondmeal,bakingpowder,andsalttothebowlwiththegroundsesameseeds.Stirtocombine,thenstirintheginger.Makeawellinthecenter.

5Processthealmondmilk,sugar,coconutoil,chiaseeds,lemonjuice,andgingerjuiceinthenow-emptyfoodprocessoruntilcompletelycombined.Transfertothebowlwiththedryingredientsandgentlyfoldinthewetingredientsuntiljustcombined.(Thebatterwillbequitethick.)

6Scoopthebatterintotheloafpan.Smooththetop(s)withawetspatula.Bakefor45to50minutes(30minutesformuffins),untilatoothpickinsertedinthecentercomesoutclean.

7Allowtocoolfor10minutesinthepan(s),thenallowtocoolcompletelyonarackbeforeslicingorpeelingofftheliners.

Chapter10

MEALPLANNING:MAKINGTHESERECIPESWORKINYOURREAL

LIFE

Astableofhealthy,deliciousmealsisonlyhalfthebattle;youalsoneedastrategyforcombiningthemday-to-day.Thischaptertiestogetherournutritionphilosophyandrecipeswithworkable,adaptablemealplanstosuitavarietyofneeds,plusguidelinesformodifyingorevenconstructingyourownmealplan.Wealsoofferseverallistsofrecipesorganizedbytrainingneeds—whetheryou’relookingtocarbo-load,needarace-dayorgame-daybreakfast,oraredreamingofapostracefeast—sothatyoucaneasilychoosearecipefromthebooktofityoursituation.Firstup,let’sseehowyoucanfittheserecipes—andcookingingeneral—intoyourtrainingplan.

THE“DOUBLE-UPMETHOD”OFWEEKLYMEALPLANNINGMealplanningisimmenselyhelpfulwhenitcomestogettingahealthydinneronthetableafteraworkoutandalongdayattheofficeortakingcareoflittleones.Weknowalotofpeopleshyawayfromthisapproach,thinkingtheyneedtocookanentireweek’sworthoffoodatonce(thoughthat’sanoption,it’snottheonlyone).Butwealsoknowthatmostpeopledon’thavetimetowhipupnewrecipeseverynightoftheweek(eveniftheyarethesimpleonesfromthisbook).Thankfully,there’salotofmiddlegroundbetweenthesetwoextremes.

Withmealplanning,alittlegoesalongway,andtherearetwoapproacheswerecommendforbeginners.Oneistoembracethe“cookonce,eattwice”methodofalwayscookingdoubletheamountyou’llneedforonemeal.It’sstraightforwardandsimple.Theotheriswhatweliketocallthe“double-upmethod.”During

yourbusiestweeks,thismethodcanmeanthedifferencebetweenhealthy,home-cookedmealsortakeout.Thepremiseissimple:Picktwomaindishesandcookthem.(Ifyou’refeedingthewholefamily,youmayneedtomakedoublebatchesofeach.)You’llfocusmostofyourcreativecookingenergyonthose.Then,whileyou’reatit,cookuptwosimplewholegrainsandtwosauces,dressings,orcondiments.Bymixingandmatchingthosetwomainswiththegrainsandsauces,you’llhaveplentyofoptionsandavoidtheboredomthatcomeswitheatingthesamebatchofcurryorlentilsoupforaweekstraight.Comemealtime,you’llonlyneedtocookyourvegetables,whichyoucanalsoprepaheadoftime.Tosummarize,you’llmake:

•2maindishes

•2simplewholegrains

•2sauces,dressings,orcondimentsTodothis,setasideacoupleofhoursonasloweveningoryour

restday.Dotheusualmealprep:Takeinventoryofyourkitchen,makealist,shop,prep,cook,andpack.Asidefromreplenishinggreens(andperhapsvegetables)midweek,youshouldhaveyourweeknightmealscovered.(And,ifyoumakeenoughfood,yourweekdaylunches,too.)FF:Savetimebybuyingsaucesandcondimentswithingredientlistsappropriateforyoureatingpreferences.

WHATABOUTVEGETABLES?

Thispartistheonlyrealdailywork.Youshouldprepatleasttwovegetables,butfeelfreetooverachievehere.Choosetwodifferentcolorsforeachmeal.Oneofyourvegetablesshouldbeadarkleafygreen.

RAW:Shreddedcarrots,beets,orredcabbage;choppedcelery,broccoli,orcauliflower;dicedcucumbers,redonionorscallions,orbellpeppers(onlyprepareabouttwodays’worthatatime);sprouts;pickledvegetables;etc.

COOKED:Roastedrootvegetables,sautéedbroccoliorcauliflower,leftoverstir-fryveggies,etc.

GREENS:Kale,collards,chard,arugula,ormixedsaladgreens.Buythemwholeandprepathome,orbuythebigcontainersofmixedgreensforconvenience—they’retriple-washedandreadytogo.Choosewhatworksforyou.(Inourexperience,thebabygreenstendtokeepforashortertimethanhardiergreenssuchaskaleandarugula,soplanaccordingly.)Asampleplanappearsonthenextpage:

MAINDISH GRAIN SAUCE

Slow-CookerRefriedBeans

Quinoa Lemon-TahiniDressing

PeanutButterTempeh

PearledBarley Chipotle–PumpkinSeed

Salsa

Preptheingredients,labelthem,andstoretheminthefridge.Whenit’stimetopacklunchorpulltogetherdinner,grabwhatyouwantandpileitallinabowl.Youcanservefamily-styleoreachpersoncanassembletheirownportion.Youcanreheatoreatstraightfromthefridge.Youcanaddextraingredientslikefreshherbs,stuffitallintoaburrito,orbakeitintoacasseroleifyouwant.Evenifyoudecideto

getcreativeeverynight,you’vealreadycutwaydownonthetimeitwilltaketogetdinnerintoyourface.Ifyou’resomeonewholikestopackupandrefrigerateaweek’s

worthoffoodallatonce,thisisgoingtohelpyoutremendously!Here’showweputthisplanintopracticeoneweek:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

LUNCH Slow-CookerRefriedBeans+quinoa+Lemon-Tahini

Dressing+babykale+pickled

vegetables

Slow-CookerRefriedBeans+barley+Chipotle–Pumpkin

SeedSalsa+avocado+spinach

BakedTempehNuggets+barley+Chipotle–

PumpkinSeedSalsa+spinach+shreddedcarrots

BakedTempehNuggets+quinoa+

Lemon-TahiniDressing+babykale+shreddedcarrots

Slow-CookerRefriedBeans+

barley+Chipotle–

PumpkinSeedSalsa+frozencorn+babykale

DINNER BakedTempehNuggets+barley+Chipotle–Pumpkin

SeedSalsa+choppedbellpeppers+spinach

BakedTempehNuggets+quinoa+Lemon-Tahini

Dressing+babykale+roastedbeets

Slow-CookerRefriedBeans+quinoa+

Lemon-TahiniDressing+arugula+

frozenbroccoli

BakedTempehNuggets+barley+Chipotle–

PumpkinSeedSalsa+spinach

(stuffedintowholewheattortilla)

Slow-CookerRefriedBeans+

quinoa+Lemon-TahiniDressing+choppedtomatoes+

spinach+Lemon-TahiniDressing+choppedtomatoes+spinach

RECIPELISTS

Asathletesjustlikeyou,weknowyouwillneedspecializedmealsbasedonyourtrainingplan.We’vecreatedtheseliststohelpsupportyouthroughouttheyear.

Carb-LoadingMealsOurmealsprovideplentyofthecarbsyouneedtofuelyourlengthierworkouts,buttheoneswe’vecompiledherearesomeofourfavesforthosetimesyouwanttostockpilesomeenergyreservesthedaybeforealongworkoutorrace.

BULKED-UPBREAKFASTS

•SavoryOatmeal•Slow-CookerBrownRicePorridge•Slow-CookerCoconut-MatchaBrownRice•NutButter&JellyBreakfastCookies•SavoryRosemary–BlackPepperScones

LOADEDLUNCHES&DINNERS

•HeartyVeggieHoagies•One-PotPasta•FarroTabbouleh•NakedSamosaBurgers•RoastedRedPepperMac&Cheese•SmokyPotatoSaladoverGreens•Colcannon•UglyVeggieMash•ProvençalPotatoGratin•Orzo“Risotto”•BakedBrownRiceRisottowithSunflowerSeeds

RACE-DAYBREAKFASTSBig-dayjitterscanbeenoughofachallengeforyourGIsystem.Keep

yourstomachhappyandfuelupforaPRwiththesemorningmeals.•Slow-CookerBrownRicePorridge•NutButter&JellyBreakfastCookies•CrazyMixed-UpNutButteronToast•TheDailyGrinder(skipthePickledOnionsandhotsauce)•BasicDal

Finish-LineFeastsDoesanyoneelsespendthehardmilesdreamingofwhatyou’regoingtoeataftertherace?Wethoughtso.Thesefinish-linefeastsareworththeeffortinthekitchen,ifyouhavetheenergyleftaftergivingyourallonthetrail.Thesemealsarealsoreallygoodfordinnerparties,ifyourfriendsareintothesamecrazyfeatsyouare.

PASTAPARTY

•Lentil-MushroomNo-MeatPasta(Bolognese)•LemonySteamedKalewithOlives•ChocolateLavaMugCakes

ITALIANFEAST

•SimplifiedSpinach-MushroomLasagna•RoastedGarlicDressingwithgreensalad•No-BakeMochaCheesecake

FINISH-LINEFIESTA

•PintoBean&GreensEnchiladaCasserole•CreamyAvocado-LimeDressingwithjicama,grapefruit,andarugulasalad•Pineapple–BlackBeanBowlswithRoastedVeggies

COMFORTFOODBANQUET

•PeanutButterTempehwithMisoGravy•SmokyPotatoSaladoverGreens•RoastedRedPepperMac&Cheese•TripleChocolateIceboxCake

ASIAN-INSPIRED

•TahiniGreenBeans•Anti-InflammatoryMisoSoup•BlackSesame–GingerQuickBread

CULINARYTOURDEFRANCE

•FrenchOnionStewwithMushrooms•ProvençalPotatoGratin•ClassicFrenchVinaigrettewithmixedgreensalad

MEDITERRANEANCRUISE

•Olive-ChickpeaWaffles•GreekChoppedSalad•Olives&stuffedgrapeleaves(takehelpfromthesupermarket)

Acknowledgments

WEWOULDLIKETOTHANK:Matthew,Jeanne,Joan,andtheentireteamatTheExperimentforthisopportunity.CindyUh,foryoursupportalongtheway.RichRoll,foryourheartfeltcontributiontoourbookandthe

generous,importantworkyoudotobringattentiontothisplant-basedmovementandhelpcreateamoresustainableworld.BrenDendy,forthebeautifulphotosinthebookproposal.PhotographerKenCarlson,artdirectorSarahSmith,andfood

stylistSueHossforbringingourrecipestolife.Ourdevotedrecipetesters:ultra-marathonerextraordinaireAmie

Dworecki,poetMeghanSterling,journalistandnewmamaLauraArenschield(andWes!),fledglingtofuentrepreneurCorrieCallaghan,theever-calmandgenerousSarahCarter,foodstylistLynneMorris,runningcoachKristinGordon-Hock,SanctuaryBrewingCompanyco-ownerandveganactivistLisaMcDonald(andfriends!),Dr.ShannonArdaiolo,enthusiasticvegancooksKurtandAmandaStrecker(akaTheVeganMama,whosesonwasjustweeksoldatthetime!),BSMcyclingwifeKatieLundbeck,cyclistandhikerTiffanyRoyal,GinaHarneyakatheFitnessista,Stepf’sBFFMishaMetcalf,andCoachTonyViton,RD.SarahandChadofSmilingHaraTempehforthetastytempehwe

usedforrecipetesting—andtheircommitmenttosustainabilityandproducingunique,delicioustempeh.

MisoMaster(especiallyMarnieandLeila)forsharingyourknowledgeaboutthisumami-richingredient,aswellasthecarepackagesofmisoandseaveggies.

MATTWOULDLIKETOTHANK:StepfanieRomine,fordrawingonyourincrediblydiverseculinarybackgroundtobringoursharedvisionforthisbooktolife—healthily,practically,anddeliciously.ErinFrazier,foralltheworkyoudidtohelpustesttheserecipes,

andforbeingtheinspirationforeverythingIdo.HoldenFrazier,forbeingtheonlykidinLittleLeaguetohavegrapeswitchelinyourwaterbottle,andlovingit.EllarieFrazier,forshowingmewhatbeingawholefoodeaterreallymeans.RayCronise,forhoursofthoughtful,mind-blowingconversation

aboutnutritionandhowtobestconveythismessagewebelievein,togivereadersthebestchanceoftransformingtheirhealthforthebetter.MichaelGregerandJoelFuhrman,fortheworkyoudotobringthis

wholefood,plant-basedmessagetothemassesinawaythat’strustworthy,engaging,andpractical.TheNoMeatAthleteteam:ErinFrazier,SusanLacke,DougHay,

andEstherBrown.Withoutyourdedication,loyalty,anduniquegifts,NoMeatAthletewouldn’thavetouchedafractionoftheliveswehave.Mom,Dad,andChristineHein,foryourendlesssupportand

encouragement,andhelpingmetoseethatthispath(whilenotthedefaultone)istheonlyoneforme.MembersoftheNoMeatAthleterunninggroupsaroundtheworld,

andespeciallytheirleaderswhohaveworkedfearlesslyandtirelesslytobuildgroupsinyourcitiesthatcreatefriendships,supportnewplant-basedathletes,andareaheckofalotoffun.Finally,thehundredsofthousandsofNoMeatAthletereadersand

podcastlisteners,eachofwhomchangestheworldjustalittlebit

whenyoushowuptothegym,toarace,orjusttolunchasaproud,healthyplant-basedathlete.

STEPFANIEWOULDLIKETOTHANK:Mycoauthor,MattFrazier,fortheopportunitytoworkwithyouandtheNoMeatAthletecommunity.Ihavetremendousrespectforyouandtheworkyouputintoprovidefellowathleteswithtrustworthy,interestingcontentandeducation.SamKlontz,theworld’sgreatestcatdadandhusband,fortaking

careofsomuchwhileIwrotethisbook.Iloveyou,andIcouldn’thavedonethiswithoutyou.Iamespeciallygratefulthatyouhelpedtestrecipes(andhandledallthedishesandthegroceryshopping)!Mysistersanddearestfriends,RachaelDiFransicoandKaitlynn

Fisher,whosetextsarethebestrealitychecks.MyGaiaHerbsfamily,forallthesupportandencouragement,anda

specialthankstoBeth,Ariel,Alison,Jenna,Tracey,Nichole,andKristen.Dr.MaryBove,ND,fortheherbalandholistichealtheducationand

inspirationyou’vegivenme.I’mforevergrateful.JenniferPartlow,myloyalrunningpartner,who’salwaysrightby

myside.DannyKormanandPark+Vineforfriendshipandsustenance,as

wellasyourimmeasurableinfluenceonveganism.TheBSMandothercycling/running/yogabuddies,whoseappetites

inspiredthisbook!NoMeatAthleteseverywhere,forputtingintheworkittakestodo

whatyoudoandforlettingusbeapartofyourjourney.Youinspiremetokeepgoing—thankyou!

Index

A|B|C|D|E|F|G|H|I|J|K|L|M|N|O|P|Q|R|S|T|U|V|W|Z

Aagar,about,almondbutterAlmondButter–BananaPancakesorWaffles,PiñaColada–AlmondButter,ref

almondmilk,about,ApplePancake,BakedDeep-Dish,arrowroot,about,arugula,about,avocadosAvocadoToast,refBLAT(Bacon,Lettuce,Avocado&Tomato)Pitas,refcaloricdensity,CreamyAvocado-LimeDressing,MinimalistGuacamole,

BbananasAlmondButter–BananaPancakesorWaffles,BananaCreamChiaPuddingParfaits,refMatt’sKid-FriendlyEverydayDoubleBerryBananaSmoothie,Strawberry-BananaSoft-Serve,

BasilPesto,Herbed,beans.SeealsochickpeasBlueprint:AGrain,aGreen&aBean,EasyBeanBurritos,refeatingdaily,flavorboosters,JerkKidneyBeans,onKitchenPantryList,PastaMarinarawithSpicyItalianBeanBalls,refPineapple–BlackBeanBowlswithRoastedVeggies,PintoBean&GreensEnchiladaCasserole,Slow-CookerRefriedBeans,soakingdirections,SpicyBlackBean&BeetBurgers,SweetRedBeans,TahiniGreenBeans,refThanksgivingBurgers,ref

white,forrecipes,Beer“Cheese”Dip,beetsBeetBourguignon(Beet&LentilStew),refSpicyBlackBean&BeetBurgers,

Black-EyedPea&CollardStewwithSpicyTahini,refBlueberry-LimeCoconutSoft-Serve,BlueberryScones,ref,Blueberry-WalnutVinaigrette,bowlsBlueprint:AGrain,aGreen&aBean,Blueprint:LifesavingBowl,BuddhaBowl,Pineapple–BlackBeanBowlswithRoastedVeggies,

breads.Seescones;toastsbrothBetterthanBoneBroth,Miso-MapleElectrolyte“Broth,”orstock,about,

burgersNakedSamosaBurgers,SpicyBlackBean&BeetBurgers,ThanksgivingBurgers,ref

burritosBreakfastTofuBurritos,ref

EasyBeanBurritos,refpreparing,tipsfor,

CcabbageAlmostInstantRamen,Colcannon,

cakesBlackSesame–GingerQuickBread,ChocolateLavaMugCake,No-BakeMochaCheesecake,refTripleChocolateIceboxCake,

caloriedensity,conceptof,carbohydrates,carrotsCumin-CitrusRoastedCarrots,refSpicyPickledCarrots,

cashewsabout,Beer“Cheese”Dip,CashewCream,CashewCreamCheese,CashewCreamedKale,CashewMilk,CashewQueso,CashewSourCream,

CashewTzatziki,CreamyHerbedHempDressing,GreenEnergyBites,LightSourCream,No-BakeMochaCheesecake,refRoastedRedPepperQueso,YouWon’tBelieveIt’sCashewRanchDressing,

chard,rainbow,about,chiaseedsBananaCreamChiaPuddingParfaits,refBasicVanillaChiaPudding,

chickpeaflourBlueprint:Pakoras,Chickpea“Polenta”Stew,ChickpeaQuiche,Olive-ChickpeaWaffles,ref

chickpeasBreakfastHummusonToast,GreekChoppedSalad,refonKitchenPantryList,LoadedSpaghettiSquash,ref

Chimichurri,chocolatecaloricdensity,CalorieBombCookies,ref

Chocolate-Coconut-PecanChewyBars,ChocolateLavaMugCake,ChocolateMagicShell,GreenEnergyBites,No-BakeMochaCheesecake,refTripleChocolateIceboxCake,Two-IngredientPeanutButterFudge,Two-MinuteTurtles,ref

Cilantro-CoconutPesto,citrus.Seealsospecificcitrusfruitshowtosuprême,

coconutCalorieBombCookies,refChocolate-Coconut-PecanChewyBars,GreenEnergyBites,

coconutmilk,about,coconutoil,about,Colcannon,collardgreensabout,Black-EyedPea&CollardStewwithSpicyTahini,refCaribbeanCoconutCollards&SweetPotatoes,ref

cookiesandbarsCalorieBombCookies,refChocolate-Coconut-PecanChewyBars,

NutButter&JellyBreakfastCookies,cookingtechniques,Cranberry-CitrusElectrolyteDrink,cucumbersCashewTzatziki,Cucumber-LimeElectrolyteDrink,

Ddandeliongreensabout,BantheBloatDandelionPineappleSmoothie,

dessertsBananaCreamChiaPuddingParfaits,refBasicVanillaChiaPudding,BlackSesame–GingerQuickBread,Blueberry-LimeCoconutSoft-Serve,ChocolateLavaMugCake,MangoSoft-Serve,MangoStickyRice,No-BakeMochaCheesecake,refPineappleSoft-Serve,Raspberry-OrangeSoft-Serve,Strawberry-BananaSoft-Serve,SweetRedBeans,TripleChocolateIceboxCake,Two-IngredientPeanutButterFudge,Two-MinuteTurtles,ref

dipsandspreadsBeer“Cheese”Dip,BreakfastHummus,

CashewQueso,CurryKetchup,refonKitchenPantryList,MinimalistGuacamole,PiñaColada–AlmondButter,refRoastedRedPepperQueso,SpanishRedPepperSpread(Romesco),

dressingsBlueberry-WalnutVinaigrette,Blueprint:HomemadeSaladDressing,ClassicFrenchVinaigrette,CreamyAvocado-LimeDressing,CreamyHerbedHempDressing,GreenonGreensDressing,Lemon-TahiniDressing,Lemon-ThymeDressing,Lime-CuminDressing,Mango-OrangeDressing,Maple-DijonDressing,PestoVinaigrette,RoastedGarlicDressing,YouWon’tBelieveIt’sCashewRanchDressing,

drinks.SeealsosmoothiesCranberry-CitrusElectrolyteDrink,Cucumber-LimeElectrolyteDrink,

customizing,electrolyte,descriptionof,FrozenMatchaLatte,refTheGreyhoundSwitchel,Grown-UpKool-AidSwitchel,HerbedSwitchel,Lemon-LimeElectrolyteDrink,MargaritaRecoveryDrink,Miso-MapleElectrolyte“Broth,”sports,descriptionof,SwitchelSportsDrinkswithJuice,refSwitchel:TheOriginalSportsDrink,UmeboshiElectrolyteDrink,

dulse,about,

Eequipmentessentials,

FFarroTabbouleh,refflours,13,foodstoragetips,fruits.SeealsospecificfruitsBlueprint:ClassicKaleSalad,ref

fruits(continued)caloricdensity,citrus,howtosuprême,eatingdaily,onKitchenPantryList,organic,choosing,

Furhman,Joel,3,ref,ref,ref,ref

GGaramMasala,garlicGarlickyRosemaryPotatoSoup,refroasted,preparing,RoastedGarlicDressing,

gingerBlackSesame–GingerQuickBread,preparingandstoring,Switchel:TheOriginalSportsDrink,

grains.SeealsospecificgrainsBlueprint:AGrain,aGreen&aBean,Blueprint:LifesavingBowl,caloricdensity,flavorboosters,onKitchenPantryList,proteincontent,soakingdirections,

grapefruitTheGreyhoundSwitchel,WinterSunshineSalad,ref

GreenBeans,Tahini,refgreens.Seealsospecificgreens

Blueprint:AGrain,aGreen&aBean,BuddhaBowl,eatingdaily,flavorboosters,onKitchenPantryList,less-commontypes,

greentea.SeematchaGuacamole,Minimalist,

HHarissa,HarissaBakedTofu,hempseedsCreamyHerbedHempDressing,SaltedorSugaredHempseedRim,

herbsandherbblendseatingdaily,Fall&WinterAll-PurposeSeasoning,fresh,forrecipes,onKitchenPantryList,SpringAll-PurposeSeasoning,

Hummus,Breakfast,onToast,

Iinflammation,4,

JJerkKidneyBeans,JerkSpices,

Kkaleabout,Blueprint:ClassicKaleSalad,refCashewCreamedKale,Kale-cannon,LemonySteamedKalewithOlives,refOne-PotPasta,PintoBean&GreensEnchiladaCasserole,Potato-StuffedPortobellos,refRise&ShineSalad,

Ketchup,Curry,refkombu,about,

Llegumes.Seealsospecificlegumescaloricdensity,onKitchenPantryList,soakingdirections,

Lemon-LimeElectrolyteDrink,Lemon-TahiniDressing,Lemon-ThymeDressing,lentilsBeetBourguignon(Beet&LentilStew),refBlueprint:BetterthanTakeoutCurry,refonKitchenPantryList,Lentil-MushroomNo-MeatPasta(Bolognese),ref

lettuceBLAT(Bacon,Lettuce,Avocado&Tomato)Pitas,refGreekChoppedSalad,ref

limesBlueberry-LimeCoconutSoft-Serve,CreamyAvocado-LimeDressing,Cucumber-LimeElectrolyteDrink,KeyLimePieRiceBites,Lemon-LimeElectrolyteDrink,Lime-CuminDressing,

Mmâche,about,Mango-OrangeDressing,MangoSoft-Serve,MangoStickyRice,Maple-DijonDressing,Marinade,B-Savory,matchaabout,eatingdaily,FrozenMatchaLatte,refSlow-CookerCoconut-MatchaBrownRice,

mealplanning,misopasteabout,Anti-InflammatoryMisoSoup,MisoGravy,Miso-MapleElectrolyte“Broth,”

mizuna,about,multivitamins,mushroomsAnti-InflammatoryMisoSoup,BeetBourguignon(Beet&LentilStew),ref

BetterthanBoneBroth,cleaning,EmergencyVeganShakin’Bits,FrenchOnionStewwithMushrooms,Lentil-MushroomNo-MeatPasta(Bolognese),refPotato-StuffedPortobellos,refShiitakeBakin’,SimplifiedSpinach-MushroomLasagna,ref

Nnettles,about,noodlesAlmostInstantRamen,VietnameseVeggie&RiceNoodleSalad,ref

nori,about,nutbutters.Seealsoalmondbutter;peanutbutterCrazyMixed-UpNutButteronToast,NutButter&JellyBreakfastCookies,

nutritionalyeast,about,nutritioninformation,nuts.Seealsospecificnutscaloricdensity,CrazyMixed-UpNutButteronToast,eatingdaily,onKitchenPantryList,

Nut-CrustedTofu,ref

OoatsBlueberryScones,refCalorieBombCookies,refChocolate-Coconut-PecanChewyBars,SavoryOatmeal,refSavoryRosemary–BlackPepperScones,

oilcaloricdensity,coconutoil,about,onKitchenPantryList,

oil-free,adjustingrecipesfor,oil-freecookingtips,olivesGreekChoppedSalad,refHeartyVeggieHoagies,refLemonySteamedKalewithOlives,refLoadedSpaghettiSquash,refOlive-ChickpeaWaffles,refOne-PotPasta,ProvençalPotatoGratin,

omega-3fattyacids,onions

eatingdaily,FrenchOnionStewwithMushrooms,QuickPickledOnions,

orangesMango-OrangeDressing,Raspberry-OrangeSoft-Serve,

PpancakesAlmondButter–BananaPancakes,BakedDeep-DishApplePancake,

parsleyChimichurri,CreamyHerbedHempDressing,FarroTabbouleh,refGreenonGreensDressing,

pastaLentil-MushroomNo-MeatPasta(Bolognese),refOne-PotPasta,Orzo“Risotto,”PastaMarinarawithSpicyItalianBeanBalls,refRoastedRedPepperMac&Cheese,SimplifiedSpinach-MushroomLasagna,ref

peanutbutterPeanutButterTempeh,Two-IngredientPeanutButterFudge,

peasBlack-EyedPea&CollardStewwithSpicyTahini,refNakedSamosaBurgers,QuinoaPrimavera,ref

pecansChocolate-Coconut-PecanChewyBars,ThanksgivingBurgers,refTwo-MinuteTurtles,ref

pepper(ground),forrecipes,pepperschile,healthbenefits,Chipotle–PumpkinSeedSalsa,RoastedRedPepperMac&Cheese,RoastedRedPepperQueso,SpanishRedPepperSpread(Romesco),

pestoCilantro-CoconutPesto,PestoVinaigrette,VeganBasilPesto,

pineappleBantheBloatDandelionPineappleSmoothie,ConfettiQuinoaSalad,refPiñaColada–AlmondButter,refPineapple–BlackBeanBowlswithRoastedVeggies,PineappleSalsa,PineappleSoft-Serve,TropicalVacationRecoverySmoothie,ref

pistachiosNut-CrustedTofu,ref

Strawberry-PistachioSalad,plant-baseddietsathleticperformanceand,1nutritioninformation,

potatoes.Seealsosweetpotatoescaloricdensity,Colcannon,GarlickyRosemaryPotatoSoup,refKale-cannon,NakedSamosaBurgers,

Potato-StuffedPortobellos,refProvençalPotatoGratin,Sesame-TurmericOvenFries,refSmokyPotatoSaladoverGreens,ref

processedfoods,protein,proteinpowderBlueprint:15FlavoredProteinPowders,onKitchenPantryList,

puddingBananaCreamChiaPuddingParfaits,refBasicVanillaChiaPudding,

Pumpkin-SageRisotto,pumpkinseedsChipotle–PumpkinSeedSalsa,

EmergencyVeganShakin’Bits,

QquinoaBuddhaBowl,ConfettiQuinoaSalad,refQuinoaPrimavera,refsoakingandrinsing,

RraspberriesMatt’sKid-FriendlyEverydayDoubleBerryBananaSmoothie,Raspberry-OrangeSoft-Serve,

recipescarb-loadingmeals,equipmentessentials,finish-linefeasts,iconsandabbreviationskey,leftovers,ideasfor,mealplanning,modifying,tipsfor,NoMeatAthleteKitchenPantryList,notesabout,4nutritionalinformation,oil-freecookingoptions,servingsizes,storybehindthe,6

riceBakedBrownRiceRisottowithSunflowerSeeds,BasicDal,KeyLimePieRiceBites,MangoStickyRice,

Pumpkin-SageRisotto,Sesame-TamariPortableRiceBalls,Slow-CookerBrownRicePorridge,Slow-CookerCoconut-MatchaBrownRice,SpicyBlackBean&BeetBurgers,StrawberryShortcakeRiceBites,ref

rosemaryGarlickyRosemaryPotatoSoup,refTheGreyhoundSwitchel,SavoryRosemary–BlackPepperScones,

Ssaladdressings.SeedressingssaladsBlueprint:ClassicKaleSalad,refConfettiQuinoaSalad,refGreekChoppedSalad,refpreparing,tipsfor,RainbowRawSalad,Rise&ShineSalad,SmokyPotatoSaladoverGreens,refStrawberry-PistachioSalad,VietnameseVeggie&RiceNoodleSalad,refWinterSunshineSalad,ref

salsaChipotle–PumpkinSeedSalsa,PineappleSalsa,

salt,forrecipes,sandwichesBLAT(Bacon,Lettuce,Avocado&Tomato)Pitas,refTheDailyGrinder,HeartyVeggieHoagies,ref

sauces.SeealsopestoB-SavorySauce&Marinade,

CashewQueso,CashewTzatziki,Chimichurri,Chipotle–PumpkinSeedSalsa,CurryKetchup,refKoreanTahiniBBQSauce,MisoGravy,PineappleSalsa,RoastedRedPepperQueso,SpicyTahini,WeeknightMarinara,

sconesBlueberryScones,refSavoryRosemary–BlackPepperScones,

seavegetables,seeds.Seealsospecificseedscaloricdensity,CrazyMixed-UpNutButteronToast,eatingdaily,onKitchenPantryList,

sesameseedsBlackSesame–GingerQuickBread,Sesame-TamariPortableRiceBalls,Sesame-TurmericOvenFries,ref

Shallots,Citrus-Pickled,ref

smoothiesBantheBloatDandelionPineappleSmoothie,buildingasmoothiebowl,Bulked-UpSmoothie,garnishesfor,LeanGreenSmoothie,Matt’sKid-FriendlyEverydayDoubleBerryBananaSmoothie,TropicalVacationRecoverySmoothie,refV9,

soupsAlmostInstantRamen,“Don’tWastetheGoodStuff”SquashSoup,GarlickyRosemaryPotatoSoup,ref

soyproducts,ref.Seealsospecificproductssoysauce,about,spiceblendsGaramMasala,Harissa,ItalianSpices,jarred,ingredientsin,JerkSpices,TacoSeasoning,

spices,ref,refspinachFrozenMatchaLatte,ref

LoadedSpaghettiSquash,refSimplifiedSpinach-MushroomLasagna,refV9,VeganBasilPesto,

squash“Don’tWastetheGoodStuff”SquashSoup,Pumpkin-SageRisotto,raw,handling,tipfor,RoastedRedPepperMac&Cheese,ThanksgivingBurgers,refZucchini“Parmesan,”

stewsBeetBourguignon(Beet&LentilStew),refBlack-EyedPea&CollardStewwithSpicyTahini,refChickpea“Polenta”Stew,FrenchOnionStewwithMushrooms,

stockorbroth,about,strawberriesMatt’sKid-FriendlyEverydayDoubleBerryBananaSmoothie,Strawberry-BananaSoft-Serve,Strawberry-PistachioSalad,StrawberryShortcakeRiceBites,ref

sugar,refsunflowerseedsBakedBrownRiceRisottowithSunflowerSeeds,

CalorieBombCookies,refEmergencyVeganShakin’Bits,GreenEnergyBites,

supplements,sweeteners,about,sweetpotatoesBlueprint:BetterthanTakeoutCurry,refBreakfastTofuBurritos,refCaribbeanCoconutCollards&SweetPotatoes,refEasyBeanBurritos,refRise&ShineSalad,

TTacoSeasoning,tahiniKoreanTahiniBBQSauce,Lemon-TahiniDressing,SpicyTahini,TahiniGreenBeans,ref

tempehabout,refBakedTempehNuggets,refPeanutButterTempeh,TempehBreakfastSausage,ThanksgivingBurgers,ref

toastsAvocadoToast,refBreakfastHummusonToast,CrazyMixed-UpNutButteronToast,PanconTomate,

tofuabout,AlmostInstantRamen,Blueprint:Sheet-PanMeals(RoastedVeggieswithTofu),refBreakfastTofu,ref

BreakfastTofuBurritos,refBuddhaBowl,GreekChoppedSalad,refHarissaBakedTofu,MarinatedTofuFeta,Nut-CrustedTofu,refVietnameseVeggie&RiceNoodleSalad,ref

tomatoesBLAT(Bacon,Lettuce,Avocado&Tomato)Pitas,refChickpea“Polenta”Stew,Chipotle–PumpkinSeedSalsa,Lentil-MushroomNo-MeatPasta(Bolognese),refLoadedSpaghettiSquash,refOne-PotPasta,PanconTomate,PastaMarinarawithSpicyItalianBeanBalls,refProvençalPotatoGratin,forrecipes,WeeknightMarinara,

turmericAnti-InflammatoryMisoSoup,BantheBloatDandelionPineappleSmoothie,B-SavorySauce&Marinade,eatingdaily,Sesame-TurmericOvenFries,ref

turnipgreens,about,

Uumeboshipaste,about,

VVanillaChiaPudding,Basic,vegetables.Seealsospecificvegetablescaloricdensity,fordailymeals,eatingdaily,onKitchenPantryList,organic,choosing,prepping,termsfor,proteincontent,UglyVeggieMash,

vinegar,refvitamins,

WwafflesAlmondButter–BananaWaffles,Olive-ChickpeaWaffles,refVegan-EdgeWaffles,ref

wakame,about,walnutsBeer“Cheese”Dip,Blueberry-WalnutVinaigrette,CalorieBombCookies,ref

weightgain/loss,wholewheatproducts,

ZZucchini“Parmesan,”

PraiseforTheNoMeatAthleteCookbook

“CleanProtein+EasyRecipes=HotBody.MattFrazierrocksitallinthissuperstarbook!”

—KATHYFRESTON,NewYorkTimes–bestsellingauthorofTheLean,TheBookofVeganish,andQuantumWellness

“Whetheryou’reanaccomplishedathlete,aweekendjogger,orsomeonewhojustwantstoeatthewaymanyoftheworld’sgreatestathletesandhealthiestpeopledo,you’vecometotherightplace.Ifyouwanttolookgreatandfeel

evenbetter,thisisthebookforyou.”

—JOHNROBBINS,bestsellingauthorandpresidentoftheFoodRevolutionNetwork

“Finally,apractical,plant-basedcookbookdesignedforbusyathletes!Ifyou’relookingtofuelyouractivelifestyle,whetheryou’reaNoMeatAthleteorjustinterestedinhaving

moreenergyandfasterrecoveryafterexercise,thiscookbookhitsthespot.Withanoil-freeoptionforeveryplant-poweredrecipe,

TheNoMeatAthleteCookbookisagamechangerinthehealthandfitnessindustry.”

—ROBERTCHEEKE,founder/presidentofveganbodybuilding.comandauthorofShredIt!

“Matt’sfollow-uptothehighlyacclaimedNoMeatAthleteistheperfectresourceforanyeliteathleteorweekend

warriorlookingforplant-basedrecipestofueltheirbody.TheNoMeatAthleteCookbookprovidesanincrediblearrayofpracticalwhole-foodrecipes—recipeswithaccessible

ingredients,easycookingtechniques,andflexibilityforcertaindietaryrestrictions,suchasno-oilandgluten-free.”

—BAGGIOHUSIDIC,midfielder,LAGalaxy

“FromthemomentIcrackeditopen,IwasdelightedbythesimplicityandspiritofTheNoMeatAthleteCookbook.Whetheryou’reahard-coreathletereadytoupyourgameorsomeonewantingtotakeyourhealthandvitalitytothenext

level—thisbookcoversallthebases!”—JASONWROBEL,bestsellingauthorofEaternityandCookingChannel

host

“TheNoMeatAthleteCookbookisfilledwithhelpfuladviceforanybodyinterestedineatingandlivingbetter,whetheryou’realongtimeveganorjustcuriousabouthealthierfood.Ihighlyrecommendthisinspiringbook,whichwillhelpyouadopt

habitstosupportahappyandactivelife.”—GENEBAUR,FarmSanctuarypresidentandcofounder

“TheNoMeatAthleteCookbookisamasterpiecetobehold.Itisbeautifullycrafted,extraordinarilyengaging,andabsolutelybrimmingwithsound,practicaladvice.The

recipesarecreative,fun,andwonderfullywholesome.Thisbookprovidesasimplesolutionforeveryonewhoiscommitted

tohealthful,compassionatechoices.”

—BRENDADAVIS,RD,coauthorofBecomingVegan

“Poweryourplatewithplantsandpoweryourlife!TheNoMeatAthleteCookbookwillfosteryourplant-based

journeywithcreative,delicious,nutritiouslyabundantmealsandsnacks.Therecipesareinnovativetoimpress,yetpracticalandeasyenoughforeverydaycooking.Whetheryouwanttoelevate

yourathleticperformanceorsimplyelevateyourdailyhealthandenergy,thiscookbookwillguideandinspireyou.”—DREENABURTON,authorofPlant-PoweredFamilies

“TheNoMeatAthleteCookbookisadeliciousguidetomakingawhole-foods,plant-powereddietworkforyou.Basedonprovenmedicalscience,itilluminatesapathwaythatcanhelpyouenjoymorevitality,strength,andstamina—whilefightingheartdisease,cancer,diabetes,andobesity.Justreadingitwillmakeyousalivate.Puttingitintoactionwillhelpyoulivea

longandvibrantlife.Bonappétit!”—OCEANROBBINS,CEOoftheFoodRevolutionNetwork

“Wanttoturbochargeyourworkoutsandyourhealth?ThenTheNoMeatAthleteCookbookisyourdelicious

guidetodoingjustthat.Itisanincredible,practical,andnutrient-packedresource.”

—ROBERTOSTFELD,MD,MSC,directoroftheCardiacWellnessProgram,MontefioreHealthSystem

“Mealbymeal,daybyday,gettingyourAgameontrackjustgotsignificantlyeasierwithTheNoMeatAthleteCookbook!Ifyouwanttobemoreactiveinthekitchen,inthegym,

oronthetrails,thiscookbookisforyou.”

—MATTHEWRUSCIGNO,MPH,RD,plant-basednutritionexpertandenduranceathlete

AbouttheAuthors

MATTFRAZIERisanauthor,entrepreneur,andveganultramarathoner,bestknownasthefounderoftheNoMeatAthletemovement.

Matt’sworkhasbeenfeaturedinbooksincludingRichRoll’sFindingUltra,BrendanBrazier’sThriveFoods,SethGodin’sWhattoDoWhenIt’sYourTurn,andHeatherCrosby’sYumUniverse;printmagazinessuchasRunner’sWorld,TrailRunner,andCanadianRunning;andonlinepublicationsincludingtheHuffingtonPost,Forbes,BusinessInsider,WebMD,Shape,andCompetitor.Hisfirstbook,NoMeatAthlete:RunonPlantsandDiscoverYourFittest,Fastest,HappiestSelf,hassoldover25,000copies,andin2015MattwasrecognizedbyGreatistasoneofthe100MostInfluentialPeopleinHealthandFitness.

Mattworksfull-timeonhisbusiness,NoMeatAthlete,inAsheville,NorthCarolina,whereheliveswithhiswifeandtwochildren.

STEPFANIEROMINEisawriter,yogateacher,andhealthcoach.WithdegreesinFrenchandjournalismfromOhioUniversity,Stepfaniebeganhercareerworkingatnewspapers,whereshedidstintsasacopyeditor,businessreporter,andcolumnistfocusingonwork-lifebalance.

AfterspendingayearteachingEnglishinSouthKoreaandlatertakingupAshtangayoga,shedecidedtoturnherpassionfornaturalhealthandwellnessintoacareer.Forseveralyears,shewastheeditorialdirectorofalargeonlinehealthy-livingcommunity.ShenowworksinmarketingandeducationforGaiaHerbs,andshesharessimpleplant-basedrecipesontheflexiblekitchen.comandaroundtheweb.

Ayogateachersince2009,Stepfanieisalsoahealthcoach(certifiedthroughtheAmericanCouncilonExercise)andhascompletedcoursesinAyurveda,herbalsupplements,andholisticandintegrativenutrition.Sheenjoystrailrunsandlonghikeswithherhusband,Sam.

ShecoauthoredTheSparkPeopleCookbookandTheSparkSolution,which

hasbeennamedtothe“U.S.News&WorldReport:BestDiets”listsince2014.In2012,sheandSammovedtothemountainsofNorthCarolinatoprioritize

theircommitmenttoahealthy,activelifestyle.Theyhavethreerambunctiousrescuecats:Dizzy,Charlie,andWendy.

THENOMEATATHLETECOOKBOOK:WholeFood,Plant-BasedRecipestoFuelYour.WorkoutsandtheRestofYourLifeCopyright©2017byMattFrazierandStepfanieRomine

Allrightsreserved.Exceptforbriefpassagesquotedinnewspaper,magazine,radio,television,oronlinereviews,noportionofthisbookmaybereproduced,distributed,ortransmittedinanyformorbyanymeans,electronicormechanical,includingphotocopying,recording,orinformationstorageorretrievalsystem,withoutthepriorwrittenpermissionofthepublisher.

TheExperiment,LLC|220East23rdStreet,Suite301|NewYork,NY10010-4674theexperimentpublishing.com

Thisbookcontainstheopinionsandideasofitsauthors.Itisintendedtoprovidehelpfulandinformativematerialonthesubjectsaddressedinthebook.Itissoldwiththeunderstandingthattheauthorandpublisherarenotengagedinrenderingmedical,health,oranyotherkindofpersonalprofessionalservicesinthebook.Theauthorandpublisherspecificallydisclaimallresponsibilityforanyliability,loss,orrisk—personalorotherwise—thatisincurredasaconsequence,directlyorindirectly,oftheuseandapplicationofanyofthecontentsofthisbook.

Manyofthedesignationsusedbymanufacturersandsellerstodistinguishtheirproductsareclaimedastrademarks.WherethosedesignationsappearinthisbookandTheExperimentwasawareofatrademarkclaim,thedesignationshavebeencapitalized.

TheExperiment’sbooksareavailableatspecialdiscountswhenpurchasedinbulkforpremiumsandsalespromotionsaswellasforfund-raisingoreducationaluse.Fordetails,contactusatinfo@theexperimentpublishing.com.

LibraryofCongressCataloging-in-PublicationData

Names:Frazier,Matt,author.|Romine,Stepfanie,author.Title:Thenomeatathletecookbook:wholefood,plant-basedrecipestofuelyourworkoutsandtherestofyourlife/MattFrazierandStepfanieRomine.

Description:NewYork,NY:Experiment,LLC,[2017]|Includesindex.Identifiers:LCCN2016045769(print)|LCCN2016048593(ebook)Subjects:LCSH:Athletes--Nutrition.|Physicalfitness--Nutritionalaspects.|Vegancooking.|LCGFT:Cookbooks.

Classification:LCCTX361.A8F732017(print)|LCCTX361.A8(ebook)|DDC613.7/11--dc23

LCrecordavailableathttps://lccn.loc.gov/2016045769

EbookISBN978-1-61519267-0

CoverdesignbyBeckyTerhuneTextdesignbySarahSmithOncover:Athletephotograph©bikeriderlondon|Shuttertock;vegetables©KenCarlson,WaterburyPublications,Inc.;maindish©SarahSmithPhotographofMattFrazierbyBrenPhotographyPhotographofStepfanieRominebyElizaBellPhotography

Allrecipephotographs©KenCarlson,WaterburyPublications,Inc.FoodstylingbySueHossPropstylingbySarahSmithPhotographonpage167©MaraZe|Shuttertock

ManufacturedinChinaDistributedbyWorkmanPublishingCompany,Inc.DistributedsimultaneouslyinCanadabyThomasAllen&SonLtd.

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