A
alcohol, Classic Sangria, 193
almond milk
Creamy Berry Smoothie, 175
Green Smoothie, 171
Red Beet, Carrot, and Apple Smoothie, 181
almonds, 215
Millet Porridge with Caramelized Apples, Toasted Almonds, and Coconut, 41
Raw Chocolate-Almond Butter Cups, 205
appetizers, 69
Carrot-Ginger Soup, 75
Grilled Pineapple, Watercress, and Avocado Salad, 81
Hemp Seed Hummus, 71
Peach Salsa with Jicama Chips, 77
Superfood Guacamole, 73
Traditional Bulgarian Salad, 79
apple cider vinegar, 215
Falafels with Tzatziki, 123
Pineapple, Watercress, and Avocado Salad, 81
Sweet and Sour Glazed Salmon, 51
apples, 216
Apple-Quinoa Crumble, 207
Basic Fruit Water, 189
Classic Sangria, 193
Cold Cure juice, 165
Green Smoothie, 171
Iced Kukicha with Apple and Lemon, 187
Millet Porridge with Caramelized Apples, Toasted Almonds, and Coconut, 41
Pineapple-Lemon Zinger, 163
Playful Juice, 167
Pure Sunshine Green Juice, 157
Red Beet, Carrot, and Apple Smoothie, 181
Rooted juice, 161
arugula, 216
Asian Abundance Bowl, 137
Asian Abundance Bowl, 137
asparagus, 217
Creamy Asparagus Soup, 149
Grilled Asparagus with Creamy Sweet Potato Sauce and Crispy Rosemary, 87
avocado, 217
Carrot-Sesame Sushi with Avocado and Pickled Ginger, 119
Creamy Berry Smoothie, 175
Pineapple, Watercress, and Avocado Salad, 81
Stuffed Sweet Potatoes with Avocado, Black Beans, and Lime Vinaigrette, 117
Superfood Guacamole, 73
B
bananas, 218
Citrus Smoothie, 173
Creamy “Horchata” Smoothie, 179
Green Smoothie, 171
Superfood Cacao Smoothie, 177
Basic Fruit Water, 189
barley, My Mom’s Cholent, xii
beans
Black Bean Burgers, 115
Hearty Mexican Bowl, 121
pantry basics, 15
My Mom’s Cholent, xii
Summer Pasta Salad with White Beans, Tomatoes, and Basil Vinaigrette, 103
Vegan Chili, 63
beets, 218
Red Beet, Carrot, and Apple Smoothie, 181
Rooted juice, 161
bell peppers, 219
Asian Abundance Bowl, 137
Pad Thai Salad, 125
berries
Basic Fruit Water, 189
Creamy Berry Smoothie, 175
Sprout and Berry Salad with Zesty Lime Vinaigrette, 135
beverages, 183
Basic Fruit Water, 189
Classic Sangria, 193
Cold Brew Coffee, 191
Healthy Homemade Hot Chocolate, 197
Iced Kukicha with Apple and Lemon, 187
Iced Mint Tea with Lemon and Honey, 185
juices. See juices
smoothies. See smoothies
Warming Ginger-Turmeric Tea, 195
bio-individuality, 2
Black Bean Burgers, 115
blackberries, 219. See also berries
blueberries, 220. See also berries
bok choy, 220
Sautéed Bok Choy with Shiitake Mushrooms and Shallots, 101
Brazil nuts, 221
bread
Cucumber-Dill Salad with Grilled Pita, 93
Zucchini Noodles with Pesto and Grilled Focaccia, 29
broccoli, 221
Broccoli and Tempeh Curry with Caramelized Onions, 23
Brown, Lula, 213
brownies
Brownies, 209
Lula’s Famous Dark Chocolate Blondies, 213
Brussels sprouts, 222
Roasted Brussels Sprouts with Pine Nuts and Dried Cherries, 25
Bulgarian Salad, 79
burgers
Black Bean Burgers, 115
Lentil Mushroom Burgers, 111
Salmon Burgers with Creamy Dill Sauce, 109
Turkey Burgers, 61
butter, 222
butternut squash, 258
Butternut Squash Soup with Crispy Sage, 107
Roasted Mushrooms over Creamy Squash Purée, 145
C
cabbage, 223
cacao, 223
Healthy Homemade Hot Chocolate, 197
Raw Chocolate-Almond Butter Cups, 205
Raw Fudge, 208
Superfood Cacao Smoothie, 177
cantaloupe, 224
carrots, 224
Carrot-Ginger Soup, 75
Carrot-Sesame Sushi with Avocado and Pickled Ginger, 119
Chicken and Vegetable Soup, 147
Mixed Pickles, 85
Red Beet, Carrot, and Apple Smoothie, 181
Rooted juice, 161
cashews, 225
cauliflower, 225
Cauliflower Rice with Grilled Shrimp and Spicy Drizzle, 141
Marinated Cauliflower Salad, 95
Mixed Pickles, 85
cayenne pepper, 226
celery, 226
Chicken and Vegetable Soup, 147
Creamy Asparagus Soup, 149
Super Greens juice, 159
Chaplin, Diana, 33
cherries, 227
Roasted Brussels Sprouts with Pine Nuts and Dried Cherries, 25
chia seeds, 227
Creamy Berry Smoothie, 175
Superfood Granola with Goji Berries, 39
Superfood Guacamole, 73
chicken
Chicken and Vegetable Soup, 147
Roasted Chicken, 53
chickpeas, 228
Falafels with Tzatziki, 123
chili, Vegan Chili, 63
chimichurri, Seared Steak with Super Green Chimichurri, 55
chocolate
Chocolate Chip Cookies, 211
Healthy Homemade Hot Chocolate, 197
Lula’s Famous Dark Chocolate Blondies, 213
Raw Chocolate-Almond Butter Cups, 205
Cholent, xii
cilantro, 228
Peach Salsa with Jicama Chips, 77
Stuffed Sweet Potatoes with Avocado, Black Beans, and Lime Vinaigrette, 117
Superfood Guacamole, 73
Vegan Chili, 63
cinnamon, 229
Cold Cure, 165
Creamy “Horchata” Smoothie, 179
Superfood Cacao Smoothie, 177
Superfood Granola with Goji Berries, 39
citrus
Marinated Cauliflower Salad, 95
Massaged Kale Salad with Lemon Vinaigrette, 31
Pineapple-Lemon Zinger, 163
Playful Juice, 167
Sprout and Berry Salad with Zesty Lime Vinaigrette, 135
Stuffed Sweet Potatoes with Avocado, Black Beans, and Lime Vinaigrette, 117
Citrus Smoothie, 173
Classic Quinoa, 37
Classic Sangria, 193
cocoa
Brownies, 209
Healthy Homemade Hot Chocolate, 197
coconut
meat, 229
Millet Porridge with Caramelized Apples, Toasted Almonds, and Coconut, 41
oil, 230
palm sugar, 230
coconut milk
Broccoli and Tempeh Curry with Caramelized Onions, 23
Citrus Smoothie, 173
Cold Brew Coffee, 191
Grilled Asparagus with Creamy Sweet Potato Sauce and Crispy Rosemary, 87
Healthy Homemade Hot Chocolate, 197
Pumpkin Pie Oatmeal, 47
Pure Sunshine Green Juice, 157
Raw Vegan Ice Cream, 203
Roasted Mushrooms over Creamy Squash Purée, 145
Salmon Burgers with Creamy Dill Sauce, 109
Savory Teff Crepes, 45
Vegetable and Tofu Stir-Fry, 27
coffee, 231
Cold Brew Coffee, 191
Cold Cure juice, 165
collard greens, 231
Grilled Tempeh Collard “Tacos”, 131
Seaweed and Fermented Vegetable Salad, 133
cooking, 1
Creamy Asparagus Soup, 149
Creamy Berry Smoothie, 175
Creamy “Horchata” Smoothie, 179
crepes, Savory Teff Crepes, 45
cucumbers, 232
Citrus Smoothie, 173
Cucumber-Dill Salad with Grilled Pita, 93
Mixed Pickles, 85
Playful Juice, 167
Pineapple-Lemon Zinger, 163
Pure Sunshine Green Juice, 157
Super Greens, 159
curry, Broccoli and Tempeh Curry with Caramelized Onions, 23
D
daikon radish, 232
Asian Abundance Bowl, 137
dairy-free, 99
Black Bean Burgers, 115
Brownies, 209
Butternut Squash Soup with Crispy Sage, 107
Chicken and Vegetable Soup, 147
Favorite Rosemary Meatballs, 143
Grilled Shrimp, 57
Lentil Mushroom Burgers, 111
Salmon Burgers with Creamy Dill Sauce, 109
Sautéed Bok Choy with Shiitake Mushrooms and Shallots, 101
Seared Steak with Super Green Chimichurri, 55
Summer Pasta Salad with White Beans, Tomatoes, and Basil Vinaigrette, 103
Sweet and Sour Glazed Salmon, 51
Turkey Burgers, 61
White Fish “Schnitzel”, 59
dates, 233
Creamy “Horchata” Smoothie, 179
Superfood Cacao Smoothie, 177
desserts. See superfood sweets
dill
Cucumber-Dill Salad with Grilled Pita, 93
Falafels with Tzatziki, 123
Playful Juice, 167
Salmon Burgers with Creamy Dill Sauce, 109
dulse, 233
E
eggplant, 234
Eggplant “Parmesan”, 105
eggs, 234
Massaged Kale with Fried Egg, 151
White Fish “Schnitzel”, 59
F
Falafels with Tzatziki, 123
fall seasonal suggestions, 11
fats, 14
Favorite Rosemary Meatballs, 143
Fermented Vegetable Salad, with Seaweed, 133
flaxseeds, 235
Flores, Katie, 47
focaccia, Zucchini Noodles with Pesto and Grilled Focaccia, 29
fresh air, viii
Fruit Water, 189
fudge, Raw Fudge, 208
Fuentes, Eileen Z., 81
G
garlic, 235
ghee, 236
ginger, 236
Carrot-Ginger Soup, 75
Carrot-Sesame Sushi with Avocado and Pickled Ginger, 119
Cold Cure juice, 165
Red Beet, Carrot, and Apple Smoothie, 181
Warming Ginger-Turmeric Tea, 195
gluten-free
Apple-Quinoa Crumble, 207
Asian Abundance Bowl, 137
Basic Fruit Water, 189
Broccoli and Tempeh Curry with Caramelized Onions, 23
Brownies, 209
Butternut Squash Soup with Crispy Sage, 107
Carrot-Ginger Soup, 75
Carrot-Sesame Sushi with Avocado and Pickled Ginger, 119
Cauliflower Rice with Grilled Shrimp and Spicy Drizzle, 141
Chicken and Vegetable Soup, 147
Citrus Smoothie, 173
Classic Quinoa, 37
Cold Brew Coffee, 191
Cold Cure juice, 165
Creamy “Horchata” Smoothie, 179
Creamy Berry Smoothie, 175
Eggplant “Parmesan”, 105
Favorite Rosemary Meatballs, 143
Green Smoothie, 171
Grilled Asparagus with Creamy Sweet Potato Sauce and Crispy Rosemary, 87
Grilled Pineapple, Watercress, and Avocado Salad, 81
Grilled Shrimp, 57
Grilled Tempeh Collard “Tacos”, 131
Healthy Homemade Hot Chocolate, 197
Hearty Mexican Bowl, 121
Hemp Seed Hummus, 71
Iced Kukicha with Apple and Lemon, 187
Iced Mint Tea with Lemon and Honey, 185
Kale and Turmeric Squash, 33
Lentil Mushroom Burgers, 111
Marinated Cauliflower Salad, 95
Massaged Kale Salad with Lemon Vinaigrette, 31
Massaged Kale with Fried Egg, 151
Millet Porridge with Caramelized Apples, Toasted Almonds, and Coconut, 41
Mixed Pickles, 85
My Mom’s Sweet Potato and Thyme, 91
Pad Thai Salad, 125
Peach Salsa with Jicama Chips, 77
Pineapple-Lemon Zinger, 163
Playful Juice, 167
Pumpkin Pie Oatmeal, 47
Pure Sunshine Green Juice, 157
Raw Chocolate-Almond Butter Cups, 205
Raw Fudge, 208
Raw Vegan Ice Cream, 203
Red Beet, Carrot, and Apple Smoothie, 181
Roasted Brussels Sprouts with Pine Nuts and Dried Cherries, 25
Roasted Chicken, 53
Roasted Mushrooms over Creamy Squash Purée, 145
Roasted Okra and Onion, 89
Rooted juice, 161
Sautéed Bok Choy with Shiitake Mushrooms and Shallots, 101
Seared Steak with Super Green Chimichurri, 55
Seaweed and Fermented Vegetable Salad, 133
Spaghetti and Lentil “Meatballs”, 65
Spaghetti Squash with Caramelized Kale and Walnut Cream Sauce, 129
Sprout and Berry Salad with Zesty Lime Vinaigrette, 135
Stuffed Sweet Potatoes with Avocado, Black Beans, and Lime Vinaigrette, 117
Super Greens juice, 159
Superfood Cacao Smoothie, 177
Superfood Granola with Goji Berries, 39
Superfood Guacamole, 73
Sweet and Sour Glazed Salmon, 51
Traditional Bulgarian Salad, 79
Turkey Burgers, 61
Vegetable and Tofu Stir-Fry, 27
Warming Ginger-Turmeric Tea, 195
Warming Kasha with Winter Vegetables and Sage Glaze, 43
goji berries, 237
Superfood Granola with Goji Berries, 39
Grad Features
Asian Abundance Bowl, 137
Healthy Homemade Hot Chocolate, 197
Grilled Pineapple, Watercress, and Avocado Salad, 81
Kale and Turmeric Squash, 33
Lentil Mushroom Burgers, 111
Lula’s Famous Dark Chocolate Blondies, 213
Marinated Cauliflower Salad, 95
Massaged Kale with Fried Egg, 151
Playful Juice, 167
Pad Thai Salad, 125
Pumpkin Pie Oatmeal, 47
Red Beet, Carrot, and Apple Smoothie, 181
grain-free, 139
Cauliflower Rice with Grilled Shrimp and Spicy Drizzle, 141
Creamy Asparagus Soup, 149
Favorite Rosemary Meatballs, 143
Massaged Kale with Fried Egg, 151
Roasted Mushrooms over Creamy Squash Purée, 145
grains, 35
Classic Quinoa, 37
Millet Porridge with Caramelized Apples, Toasted Almonds, and Coconut, 41
My Mom’s Cholent, xii
pantry basics, 15
Pumpkin Pie Oatmeal, 47
Savory Teff Crepes, 45
Superfood Granola with Goji Berries, 39
Warming Kasha with Winter Vegetables and Sage Glaze, 43
granola, Superfood Granola with Goji Berries, 39
grapefruit, 237
Playful Juice, 167
grapes, 238
grass-fed butter, 222
Greek yogurt, 238
Green Smoothie, 171
greens
Asian Abundance Bowl, 137
Broccoli and Tempeh Curry with Caramelized Onions, 23
Green Smoothie, 171
Grilled Tempeh Collard “Tacos”, 131
Hearty Mexican Bowl, 121
Kale and Turmeric Squash, 33
Massaged Kale Salad with Lemon Vinaigrette, 31
Massaged Kale with Fried Egg, 151
Playful Juice, 167
Pure Sunshine Green Juice, 157
Roasted Brussels Sprouts with Pine Nuts and Dried Cherries, 25
Seaweed and Fermented Vegetable Salad, 133
Spaghetti Squash with Caramelized Kale and Walnut Cream Sauce, 129
Super Greens juice, 159
Vegetable and Tofu Stir-Fry, 27
Zucchini Noodles with Pesto and Grilled Focaccia, 29
Grilled Asparagus with Creamy Sweet Potato Sauce and Crispy Rosemary, 87
Grilled Pineapple, Watercress, and Avocado Salad, 81
Grilled Pita, with Cucumber-Dill Salad, 93
Grilled Shrimp, 57
Grilled Shrimp, with Cauliflower Rice and Spicy Drizzle, 141
Grilled Tempeh Collard “Tacos”, 131
grounding yourself before cooking, xiii
guacamole
Grilled Tempeh Collard “Tacos”, 131
Hearty Mexican Bowl, 121
Superfood Guacamole, 73
H
healthy fats, 14
Healthy Homemade Hot Chocolate, 197
Hearty Mexican Bowl, 121
hemp seeds, 239
Hemp Seed Hummus, 71
Sprout and Berry Salad with Zesty Lime Vinaigrette, 135
hijiki, 239
Seaweed and Fermented Vegetable Salad, 133
Himalayan salt, 240
honey, 240
Classic Sangria, 193
Iced Mint Tea with Lemon and Honey, 185
Pad Thai Salad, 125
Pumpkin Pie Oatmeal, 47
Raw Chocolate-Almond Butter Cups, 205
Sweet and Sour Glazed Salmon, 51
Vegetable and Tofu Stir-Fry, 27
Warming Ginger-Turmeric Tea, 195
Hood, Andrea, 197
“Horchata” Smoothie, 179
Hot Chocolate, 197
hummus, Hemp Seed Hummus, 71
I
ice cream, Raw Vegan Ice Cream, 203
Iced Kukicha with Apple and Lemon, 187
Iced Mint Tea with Lemon and Honey, 185
Integrative Nutrition, x
Integrative Nutrition Health Coach, 214
J
jicama, 241
Jicama Chips, with Peach Salsa, 77
juices, 155
Cold Cure, 165
Pineapple-Lemon Zinger, 163
Playful Juice, 167
Pure Sunshine Green Juice, 157
Rooted, 161
Super Greens, 159
K
Kagan, Sarah Sunshine, 111, 181
kale, 241
Asian Abundance Bowl, 137
Green Smoothie, 171
Hearty Mexican Bowl, 121
Kale and Turmeric Squash, 33
Massaged Kale Salad with Lemon Vinaigrette, 31
Massaged Kale with Fried Egg, 151
Pure Sunshine Green Juice, 157
Spaghetti Squash with Caramelized Kale and Walnut Cream Sauce, 129
kasha, Warming Kasha with Winter Vegetables and Sage Glaze, 43
Kedrick, Jade, 137
kiwi, 242
kukicha tea, 187
Kushi, Michio, x
L
lemons, 242
Cauliflower Rice with Grilled Shrimp and Spicy Drizzle, 141
Citrus Smoothie, 173
Cucumber-Dill Salad with Grilled Pita, 93
Falafels with Tzatziki, 123
Grilled Shrimp, 57
Hemp Seed Hummus, 71
Iced Kukicha with Apple and Lemon, 187
Iced Mint Tea with Lemon and Honey, 185
Marinated Cauliflower Salad, 95
Massaged Kale Salad with Lemon Vinaigrette, 31
Massaged Kale with Fried Egg, 151
Pineapple-Lemon Zinger, 163
Pure Sunshine Green Juice, 157
Roasted Chicken, 53
Rooted juice, 161
Salmon Burgers with Creamy Dill Sauce, 109
Super Greens juice, 159
Sweet and Sour Glazed Salmon, 51
Warming Ginger-Turmeric Tea, 195
Zucchini Noodles with Pesto and Grilled Focaccia, 29
lentils
Lentil Mushroom Burgers, 111
Spaghetti and Lentil “Meatballs”, 65
Levitt, Aubrey, 167
limes
Basic Fruit Water, 189
Creamy Berry Smoothie, 175
Grilled Pineapple, Watercress, and Avocado Salad, 81
Hearty Mexican Bowl, 121
Pad Thai Salad, 125
Peach Salsa with Jicama Chips, 77
Sprout and Berry Salad with Zesty Lime Vinaigrette, 135
Stuffed Sweet Potatoes with Avocado, Black Beans, and Lime Vinaigrette, 117
Superfood Guacamole, 73
Lula’s Famous Dark Chocolate Blondies, 213
M
maca, 243
Superfood Cacao Smoothie, 177
mango, 243
maple syrup, 244
Healthy Homemade Hot Chocolate, 197
Pumpkin Pie Oatmeal, 47
Vegan Chili, 63
Warming Kasha with Winter Vegetables and Sage Glaze, 43
Marinated Cauliflower Salad, 95
Massaged Kale Salad with Lemon Vinaigrette, 31
Massaged Kale with Fried Egg, 151
meat. See proteins
Millet Porridge with Caramelized Apples, Toasted Almonds, and Coconut, 41
mint, 244
Mixed Pickles, 85
mung bean sprouts, 245
mushrooms, 245
Roasted Mushrooms over Creamy Squash Purée, 145
Sautéed Bok Choy with Shiitake Mushrooms and Shallots, 101
Savory Teff Crepes, 45
Turkey Burgers, 61
Vegetable and Tofu Stir-Fry, 27
My Mom’s Sweet Potato and Thyme, 91
N
nectarines, 246
nori, 246
Carrot-Sesame Sushi with Avocado and Pickled Ginger, 119
nutritional yeast, 247
Asian Abundance Bowl, 137
Eggplant “Parmesan”, 105
nuts/nut butters
almonds. See almonds; almond milk
pantry basics, 15
Spaghetti Squash with Caramelized Kale and Walnut Cream Sauce, 129
O
oats
Creamy “Horchata” Smoothie, 179
Pumpkin Pie Oatmeal, 47
Superfood Granola with Goji Berries, 39
okra, 247
Roasted Okra and Onion, 89
olive oil, 248
onions, 248
Broccoli and Tempeh Curry with Caramelized Onions, 23
Roasted Okra and Onion, 89
oranges, 249
Citrus Smoothie, 173
Classic Sangria, 193
oregano
Grilled Shrimp, 57
Lentil Mushroom Burgers, 111
Massaged Kale Salad with Lemon Vinaigrette, 31
Spaghetti and Lentil “Meatballs”, 65
The Dirty Dozen and The Clean Fifteen, 7–9
P
Pad Thai Salad, 125
papayas, 249
pasta
Spaghetti and Lentil “Meatballs”, 65
Summer Pasta Salad with White Beans, Tomatoes, and Basil Vinaigrette, 103
Zucchini Noodles with Pesto and Grilled Focaccia, 29
peach salsa
Grilled Tempeh Collard “Tacos”, 131
Hearty Mexican Bowl, 121
Peach Salsa with Jicama Chips, 77
peaches, 250
peanuts, 250
pepper
bell pepper. See bell pepper
pantry basics, 14
pesto, Zucchini Noodles with Pesto and Grilled Focaccia, 29
pickles, 251
Mixed Pickles, 85
pine nuts, 251
Kale and Turmeric Squash, 33
Roasted Brussels Sprouts with Pine Nuts and Dried Cherries, 25
Zucchini Noodles with Pesto and Grilled Focaccia, 29
pineapple, 252
Pineapple, Watercress, and Avocado Salad, 81
Pineapple-Lemon Zinger, 163
pistachios, 252
pita bread, Cucumber-Dill Salad with Grilled Pita, 93
Playful Juice, 167
pomegranates, 253
portobello mushrooms
Roasted Mushrooms over Creamy Squash Purée, 145
Savory Teff Crepes, 45
Turkey Burgers, 61
potatoes
My Mom’s Cholent, xii
sweet potatoes. See sweet potatoes
processed food, viii
produce, pantry basics, 15
proteins, 49
Black Bean Burgers, 115
Favorite Rosemary Meatballs, 143
Grilled Shrimp, 57
Hearty Mexican Bowl, 121
Lentil Mushroom Burgers, 111
My Mom’s Cholent, xii
Roasted Chicken, 53
Salmon Burgers with Creamy Dill Sauce, 109
Seared Steak with Super Green Chimichurri, 55
Spaghetti and Lentil “Meatballs”, 65
Sweet and Sour Glazed Salmon, 51
Turkey Burgers, 61
Vegan Chili, 63
White Fish “Schnitzel”, 59
pumpkin
Healthy Homemade Hot Chocolate, 197
Pumpkin Pie Oatmeal, 47
pumpkin seeds, 253
Pure Sunshine Green Juice, 157
Q
quinoa
Apple-Quinoa Crumble, 207
Classic Quinoa, 37
Hearty Mexican Bowl, 121
Raw Chocolate-Almond Butter Cups, 205
R
raspberries, 254. See also berries
Raw Chocolate-Almond Butter Cups, 205
Raw Fudge, 208
Raw Vegan Ice Cream, 203
Red Beet, Carrot, and Apple Smoothie, 181
Roasted Brussels Sprouts with Pine Nuts and Dried Cherries, 25
Roasted Chicken, 53
Roasted Mushrooms over Creamy Squash Purée, 145
Roasted Okra and Onion, 89
Rooted juice, 161
rosemary
Favorite Rosemary Meatballs, 143
Grilled Asparagus with Creamy Sweet Potato Sauce and Crispy Rosemary, 87
Roasted Chicken, 53
Rosenthal, Joshua, vi, vii, 201
My Mom’s Cholent recipe, xi–xii
My Mom’s Sweet Potato and Thyme, 91
S
sage, 254
Butternut Squash Soup with Crispy Sage, 107
Warming Kasha with Winter Vegetables and Sage Glaze, 43
salad
Grilled Pineapple, Watercress, and Avocado Salad, 81
Marinated Cauliflower Salad, 95
Pad Thai Salad, 125
Seaweed and Fermented Vegetable Salad, 133
Sprout and Berry Salad with Zesty Lime Vinaigrette, 135
Summer Pasta Salad with White Beans, Tomatoes, and Basil Vinaigrette, 103
Traditional Bulgarian Salad, 79
salmon
Salmon Burgers with Creamy Dill Sauce, 109
Sweet and Sour Glazed Salmon, 51
salsa
Grilled Tempeh Collard “Tacos”, 131
Hearty Mexican Bowl, 121
Peach Salsa with Jicama Chips, 77
salt, 14
Sangria, 193
sauerkraut, 255
Saunder, Andrea, 95
Sautéed Bok Choy with Shiitake Mushrooms and Shallots, 101
Savory Teff Crepes, 45
scallions, 255
sea salt, 256
seafood
Cauliflower Rice with Grilled Shrimp and Spicy Drizzle, 141
Grilled Shrimp, 57
Salmon Burgers with Creamy Dill Sauce, 109
Sweet and Sour Glazed Salmon, 51
White Fish “Schnitzel”, 59
Seared Steak with Super Green Chimichurri, 55
seaweed
Carrot-Sesame Sushi with Avocado and Pickled Ginger, 119
nori, 246
Seaweed and Fermented Vegetable Salad, 133
seeds, pantry basics, 15
sesame oil, 256
sesame seeds, 257
shallots, Sautéed Bok Choy with Shiitake Mushrooms and Shallots, 101
shiitake mushrooms
Sautéed Bok Choy with Shiitake Mushrooms and Shallots, 101
Vegetable and Tofu Stir-Fry, 27
schnitzel, White Fish “Schnitzel”, 59
shrimp
Cauliflower Rice with Grilled Shrimp and Spicy Drizzle, 141
Grilled Shrimp, 57
Shulman, Rachel, 151
side dishes, 83
Cucumber-Dill Salad with Grilled Pita, 93
Eggplant “Parmesan”, 105
Grilled Asparagus with Creamy Sweet Potato Sauce and Crispy Rosemary, 87
Marinated Cauliflower Salad, 95
Mixed Pickles, 85
My Mom’s Sweet Potato and Thyme, 91
Roasted Okra and Onion, 89
Smith, Nicole, 65
smoothies, 169
Citrus Smoothie, 173
Creamy “Horchata” Smoothie, 179
Green Smoothie, 171
Red Beet, Carrot, and Apple Smoothie, 181
Superfood Cacao Smoothie, 177
snap peas, 257
soup
Butternut Squash Soup with Crispy Sage, 107
Carrot-Ginger Soup, 75
Chicken and Vegetable Soup, 147
Creamy Asparagus Soup, 149
Vegan Chili, 63
Spaghetti and Lentil “Meatballs”, 65
Spaghetti Squash with Caramelized Kale and Walnut Cream Sauce, 129
spices/seasonings, pantry basics, 14
spinach, 258
Green Smoothie, 171
Playful Juice, 167
spring seasonal suggestions, 11
Sprout and Berry Salad with Zesty Lime Vinaigrette, 135
squash, 258
Butternut Squash Soup with Crispy Sage, 107
Kale and Turmeric Squash, 33
Roasted Mushrooms over Creamy Squash Purée, 145
Spaghetti Squash with Caramelized Kale and Walnut Cream Sauce, 129
staples in a well-stocked kitchen, 13
stevia, 259
strawberries, 259
Stuffed Sweet Potatoes with Avocado, Black Beans, and Lime Vinaigrette, 117
sugar, pantry basics, 15
summer seasonal suggestions, 11
Summer Pasta Salad with White Beans, Tomatoes, and Basil Vinaigrette, 103
sunlight, vii
sunflower seeds, 260
Super Greens juice, 159
Superfood Cacao Smoothie, 177
Superfood Granola with Goji Berries, 39
Superfood Guacamole, 73
Grilled Tempeh Collard “Tacos”, 131
Hearty Mexican Bowl, 121
superfood sweets, 201
Apple-Quinoa Crumble, 207
Brownies, 209
Chocolate Chip Cookies, 211
Lula’s Famous Dark Chocolate Blondies, 213
Raw Chocolate-Almond Butter Cups, 205
Raw Fudge, 208
Raw Vegan Ice Cream, 203
sushi, Carrot-Sesame Sushi with Avocado and Pickled Ginger, 119
Sweet and Sour Glazed Salmon, 51
sweet peas, 260
sweet potatoes, 261
Grilled Asparagus with Creamy Sweet Potato Sauce and Crispy Rosemary, 87
My Mom’s Sweet Potato and Thyme, 91
Stuffed Sweet Potatoes with Avocado, Black Beans, and Lime Vinaigrette, 117
sweeteners, pantry basics, 15
Swiss chard, Super Greens juice, 159
T
tacos, Grilled Tempeh Collard “Tacos”, 131
tahini, 261
tea
Iced Kukicha with Apple and Lemon, 187
Iced Mint Tea with Lemon and Honey, 185
Warming Ginger-Turmeric Tea, 195
teff, Savory Teff Crepes, 45
tempeh, Broccoli and Tempeh Curry with Caramelized Onions, 23
thyme
My Mom’s Sweet Potato and Thyme, 91
Roasted Chicken, 53
tofu, 262
Pad Thai Salad, 125
Vegetable and Tofu Stir-Fry, 27
tomatoes, 262
Eggplant “Parmesan”, 105
Massaged Kale with Fried Egg, 151
Peach Salsa with Jicama Chips, 77
Summer Pasta Salad with White Beans, Tomatoes, and Basil Vinaigrette, 103
Traditional Bulgarian Salad, 79
Vegan Chili, 63
Traditional Bulgarian Salad, 79
Turkey Burgers, 61
turmeric, 263
Kale and Turmeric Squash, 33
Warming Ginger-Turmeric Tea, 195
tzatziki, 123
V
vegan, 127
Asian Abundance Bowl, 137
Basic Fruit Water, 189
Broccoli and Tempeh Curry with Caramelized Onions, 23
Butternut Squash Soup with Crispy Sage, 107
Carrot-Ginger Soup, 75
Carrot-Sesame Sushi with Avocado and Pickled Ginger, 119
Cauliflower Rice with Grilled Shrimp and Spicy Drizzle, 141
Citrus Smoothie, 173
Classic Quinoa, 37
Classic Sangria, 193
Cold Brew Coffee, 191
Cold Cure juice, 165
Creamy “Horchata” Smoothie, 179
Creamy Berry Smoothie, 175
Eggplant “Parmesan”, 105
Green Smoothie, 171
Grilled Asparagus with Creamy Sweet Potato Sauce and Crispy Rosemary, 87
Grilled Pineapple, Watercress, and Avocado Salad, 81
Grilled Tempeh Collard “Tacos”, 131
Healthy Homemade Hot Chocolate, 197
Hearty Mexican Bowl, 121
Hemp Seed Hummus, 71
Iced Kukicha with Apple and Lemon, 187
Iced Mint Tea with Lemon and Honey, 185
Kale and Turmeric Squash, 33
Lentil Mushroom Burgers, 111
Marinated Cauliflower Salad, 95
Massaged Kale Salad with Lemon Vinaigrette, 31
Millet Porridge with Caramelized Apples, Toasted Almonds, and Coconut, 41
Mixed Pickles, 85
My Mom’s Sweet Potato and Thyme, 91
Pad Thai Salad, 125
Peach Salsa with Jicama Chips, 77
Pineapple-Lemon Zinger, 163
Playful Juice, 167
Pure Sunshine Green Juice, 157
Raw Chocolate-Almond Butter Cups, 205
Raw Fudge, 208
Raw Vegan Ice Cream, 203
Red Beet, Carrot, and Apple Smoothie, 181
Roasted Mushrooms over Creamy Squash Purée, 145
Roasted Okra and Onion, 89
Rooted juice, 161
Sautéed Bok Choy with Shiitake Mushrooms and Shallots, 101
Seaweed and Fermented Vegetable Salad, 133
Spaghetti Squash with Caramelized Kale and Walnut Cream Sauce, 129
Sprout and Berry Salad with Zesty Lime Vinaigrette, 135
Stuffed Sweet Potatoes with Avocado, Black Beans, and Lime Vinaigrette, 117
Summer Pasta Salad with White Beans, Tomatoes, and Basil Vinaigrette, 103
Super Greens juice, 159
Superfood Cacao Smoothie, 177
Superfood Granola with Goji Berries, 39
Superfood Guacamole, 73
Traditional Bulgarian Salad, 79
Vegan Chili, 63
Vegetable and Tofu Stir-Fry, 27
Warming Ginger-Turmeric Tea, 195
Warming Kasha with Winter Vegetables and Sage Glaze, 43
Zucchini Noodles with Pesto and Grilled Focaccia, 29
Vegan Chili, 63
Vegetable and Tofu Stir-Fry, 27
vegetarian, 113
Apple-Quinoa Crumble, 207
Black Bean Burgers, 115
Brownies, 209
Carrot-Sesame Sushi with Avocado and Pickled Ginger, 119
Chocolate Chip Cookies, 211
Cucumber-Dill Salad with Grilled Pita, 93
Falafels with Tzatziki, 123
Hearty Mexican Bowl, 121
Massaged Kale with Fried Egg, 151
Pad Thai Salad, 125
Pumpkin Pie Oatmeal, 47
Roasted Brussels Sprouts with Pine Nuts and Dried Cherries, 25
Savory Teff Crepes, 45
Spaghetti and Lentil “Meatballs”, 65
Stuffed Sweet Potatoes with Avocado, Black Beans, and Lime Vinaigrette, 117
Vegan Chili, 63
vinegar, 14
apple cider vinegar. See apple cider vinegar
Carrot-Sesame Sushi with Avocado and Pickled Ginger, 119
Massaged Kale Salad with Lemon Vinaigrette, 31
Pad Thai Salad, 125
pantry basics, 14
Sprout and Berry Salad with Zesty Lime Vinaigrette, 135
Stuffed Sweet Potatoes with Avocado, Black Beans, and Lime Vinaigrette, 117
Summer Pasta Salad with White Beans, Tomatoes, and Basil Vinaigrette, 103
Traditional Bulgarian Salad, 79
Vitamin L, 1
W
walnuts, 263
Eggplant “Parmesan”, 105
Marinated Cauliflower Salad, 95
Spaghetti Squash with Caramelized Kale and Walnut Cream Sauce, 129
Warming Ginger-Turmeric Tea, 195
Warming Kasha with Winter Vegetables and Sage Glaze, 43
water, importance of hydration, viii
watercress, 264
Pineapple, Watercress, and Avocado Salad, 81
Wenz, Dianne, 125
White Fish “Schnitzel”, 59
wine, Classic Sangria, 193
winter/seasonal suggestions, 11
Y
yogurt (Greek), 238
Z
zucchini, 264
Vegetable and Tofu Stir-Fry, 27
Zucchini Noodles with Pesto and Grilled Focaccia, 29