SAVORY
Sensational Salads: Asian Pear
Creamy Soups: Celery, Parsnip, and White Bean
Chilled Soups: Watermelon Gazpacho
Sandwiches: Roasted Butternut Squash with Homemade Harissa
Empanadas: Black Bean and Chard
Better Veggie Burgers: Italian-O
Veggie Fries: Kohlrabi with Raw Marinara Sauce
Plant-Based Sushi: Nigiri Bites with Negi Tomatuna
Loaded Sweet Potatoes: Pekingbello Sandwich with Hoisin Sauce
Rainbowls: Spring/Summer/Autumn/Winter
Refrigerator Pickles: Cauliflower; Holy Mole Peppers; Rhubarb
Stir-Fry: Rosemary and Root Vegetable
Pasta: Creamy Spaghetti Carbonara with Cashew Cream and Mushroom Bacon
Oodles of Zoodles: Sweet Potato Zoodle Soup with Crispy Tofu
Flatbreads and Pizza Crusts: Butternut Spelt; Cauliflower Chickpea; Beetroot Buckwheat with Roasted Eggplant Dip (Babaganoush)
Tacos: Coconut Lime Cauliflower
Rainbow Rolls: Bok Choy with Spicy Peanut Sauce
Dumplings: New Year’s with Scallion Ginger Sauce and Chilli Dipping Sauce
Ratatian: Ratatouille’s Ratatouille
Gratin: Tricolor with Vegan Parmesan
Stuffed Veggies: Delicata Squash
Curry: Thai Green; Tikka Masala; Japanese; Caribbean Peanut with Steamed Vegetables
Mash: Celery Root with Roasted Carrots
Marinades: Chinese BBQ; Jerk; Mediterranean; Middle Eastern; Tandoori; Teriyaki
On the Grill: Vegetable Kabob Salad
Roast Cauliflower: Whole-Roasted Jerk
A salad doesn’t need to be just plain lettuce leaves and a dressing. Think about adding MORE to these leaves to create a colorful meal with a combination of textures and flavors that can also change with the seasons. Combine raw vegetables with cooked ones for variety, and always add protein to make this a nutritionally balanced and substantial meal. Using leftovers is also a great way to put a unique salad together.
CHOOSE YOUR FAVORITE COMBINATION |
LEAFY GREENS (1 to 2 cups) Arugula Cabbage Lettuce Kale Radicchio Spinach Watercress PROTEIN (½ cup) SEE TABLE ABOVE |
HEALTHY FATS (¼ cup) Avocados Nuts Seeds Salad Dressing (page 116; 1 tablespoon) |
VEGETABLES (½ cup × 1 or 2, raw) Arugula Asparagus Avocados Beets Broccoli Brussels sprouts Carrots Cauliflower Celery Cucumbers Fennel Green beans Kale Kohlrabi Lettuce Peppers Radishes Snap peas Sprouts (page 24) Tomatoes Zucchini |
VEGETABLES (½ cup × 1 or 2, cooked) Artichokes Asparagus Bok choy Broccoli Brussels sprouts Butternut squash Cauliflower Corn Eggplant Fennel Green beans Mushrooms Okra Parsnips Peppers Potatoes Pumpkin Romanesco Sweet potatoes Turnips Zucchini |
FRUIT (OPTIONAL; ½ cup) Apples Berries Citrus Figs Grapefruit Grapes Mangoes Peaches Pears Pomegranate arils Tomatoes |
CARBOHYDRATES, OPTIONAL (1 cup) Millet Potatoes Wild rice |
ASIAN PEAR SALAD
MAKES 1 SERVING
2 cups kale
1 teaspoon olive oil
1 carrot, julienned
½ cup cooked chickpeas (page 26)
½ Asian pear, thinly sliced
Chili powder to taste
1 tablespoon Black Pepper Dressing (page 117)
METHOD
Prepare the kale by removing the leafy bits from the stems (save the stems for the Root-to-Leaf Stock on page 215). Tear into bite-size pieces. Using your fingertips, massage the olive oil into the leaves and place them in a serving bowl.
Add the carrot, chickpeas, and pear slices to the bowl and toss. Sprinkle with the chili powder, dress with the black pepper dressing, and serve.
CHOOSE YOUR FAVORITE COMBINATION |
OIL (¼ cup) Avocado Nut Olive Sesame, light + ¼ teaspoon salt |
HERBS (1 tablespoon chopped) Fresh basil Fresh chives Fresh oregano Fresh parsley Fresh rosemary |
ACIDITY (1 tablespoon) Apple cider vinegar Balsamic vinegar Freshly squeezed lemon juice Freshly squeezed lime juice Freshly squeezed orange juice Red wine vinegar Rice vinegar White wine vinegar |
OPTIONAL FLAVORS (2 tablespoons to ¼ cup) Avocados Carrots Mangoes Nut Butter (page 40) Raspberries Roasted garlic Tahini |
SEASONING (½–1 teaspoon) Chili flakes Curry powder Freshly ground black pepper Garlic powder Ground ginger Mustard Nutritional yeast Tamari or soy sauce Toasted sesame oil |
BLACK PEPPER DRESSING
¼ cup walnut oil
1 tablespoon freshly squeezed blood orange juice
1 tablespoon finely chopped fresh cilantro
1 teaspoon freshly ground black pepper
¼ teaspoon salt
METHOD
Just before you are ready to dress a salad, whisk together all of the ingredients in a small bowl until the dressing emulsifies. Drizzle onto the salad and toss. Serve.
NOTE: Some dressings might need thinning out when you add the optional flavors. Blend your dressing with ¼ to ⅓ cup filtered water, depending on how thick you want it to be.
Cauliflower puree provides a creamy texture to dishes, and because of its white color, you can add (or sneak) it into just about any soup to add some nutritional value. In this recipe, I add white beans to boost the amount of the soup’s protein and to balance out the flavors of the celery and parsnip. I like to reserve a few tablespoons of the fresh vegetables in the soup and sprinkle them on as a garnish; it also provides a little texture to complement the soup’s creaminess.
CHOOSE YOUR FAVORITE COMBINATION |
OIL (2 tablespoons) Coconut Olive Sesame, light Sunflower seed |
AROMATICS (½ cup) Fresh chives Freshly grated ginger Garlic Green onion Leeks Onion Shallots |
SEASONING (to taste) Freshly ground black pepper Nutritional yeast Salt |
CREAMINESS (1 cup) Cauliflower florets Coconut Milk (page 82) + (½ cup) Pulses (cooked; page 26) Raw cashews |
VEGETABLES (1 pound) Beets Butternut squash Carrots Celery Corn Mushrooms Parsnips Peas + broccoli Potatoes + leeks Pumpkin Sweet potatoes |
LIQUID (2–3 cups) Coconut Milk (page 82) Filtered water Root-to-Leaf Stock (page 215) |
SPRINKLES Chili flakes Dukkah Fresh chives Fresh herbs Freshly ground black pepper Freshly squeezed citrus juice and zest Green onions Hemp seeds Microgreens Sesame seeds Sprouts (page 24) |
Here are some creamy soup creations (a.k.a. not a smoothie) by:
ROW 1: @picturethatfood @appalachianofferings @thelittleplantation
ROW 2: @eatsleepgreen @cupcakeree @shisodelicious
ROW 3: @curlew_and_dragonfly @foodiegudi @nourish_deliciously
More inspiration can be found on Instagram #notasmoothieparty
CELERY, PARSNIP, AND WHITE BEAN SOUP
MAKES 3 TO 4 SERVINGS
2 tablespoons olive oil
½ onion, chopped
2 parsnips, chopped
3 celery stalks, chopped
1 cup chopped cauliflower florets
½ cup cooked navy beans
2 cups filtered water, plus more as needed
½ teaspoon salt, plus more to taste
METHOD
In a large stockpot over medium heat, warm the olive oil. Add the onion and sauté for 3 to 5 minutes. Add the parsnips, celery, cauliflower, and navy beans and toss until well combined.
Add the 2 cups of water and the ½ teaspoon of the salt to the stockpot and bring to a boil. Reduce the heat to low, cover, and simmer for 10 to 15 minutes, or until the vegetables are soft. Remove from the heat.
Blend or process the soup and add a little more of the water, if necessary, to get the soup to the desired consistency.
Taste and season further with the salt if necessary. Return the stockpot to low heat and warm for 5 minutes. Remove from the heat and serve.
In the summer, when it’s way too hot to cook, a gazpacho can be a refreshing change of pace. I find that adding watermelon means extra thirst-quenching value. Peel the cucumber and zucchini if you prefer your soup to look vibrant, colorful, and refreshing. Reserve some of the finely chopped ingredients for garnishes, or add other ingredients to complement the flavors.
CHOOSE YOUR FAVORITE COMBINATION |
TOMATO BASE (4–5 pieces) Plum Roma Yellow |
AROMATICS ⅛ onion + ⅛ clove garlic |
ADDITIONS (1–2 cups) Avocados Beets Bell peppers Cucumbers Leafy greens Microgreens Peaches Summer squash Watermelon Zucchini |
GARNISHES Avocados Bell pepper Cucumbers Fresh basil Fresh cilantro Fresh dill Fresh mint Peaches Red onion Summer squash Tomatoes Watermelon Zucchini |
LIQUID (½ cup or more, if necessary) Ice-cold filtered water |
SEASONING (to taste) Freshly ground black pepper Salt |
WATERMELON GAZPACHO
MAKES 2 TO 4 SERVINGS
3 tomatoes, roughly chopped
1 cup cubed watermelon
1 small zucchini, peeled
1 (6-inch) cucumber, peeled
⅛ onion
⅛ clove garlic
½ teaspoon salt
½ cup ice-cold filtered water or as needed
METHOD
In a blender or food processor fitted with the “S” blade, combine all of the ingredients except the water. Puree until the mixture is well blended and becomes a thick liquid. As the blender or food processor is running, gradually add the ice-cold water until it thins to the desired consistency.
Place a fine sieve over a bowl and pour the mixture into the sieve, pushing the pulp through to strain (depending on the power of your blender, you may or may not need to do this).
Transfer the filtered soup into a glass pitcher or jug and chill for 3 hours, or until ready to serve.
I’m not really much of a sandwich person. I prefer open-faced toast, but when I need to pack an easy on-the-go lunch, I grab whatever is in the refrigerator and stuff it in bread. Fresh loaves of bread and other baked goods can usually be purchased package-free, using your own bag or a recycled paper bag. Microgreens are small-but-mighty sprouts that contain anywhere from 4 to 40 times more nutritional value than their full-grown counterparts. They are also easy to grow at home, no matter where you live.
CHOOSE YOUR FAVORITE COMBINATION |
BREAD (2 slices per person) Bagel Essential Loaf (page 73) Flatbreads (page 168) Sourdough |
FILLING (½ cup) Carrot Lox (page 65) Falafel (page 132) Frittata (page 69) Hummus (page 98) Pekingbello (page 145) Roasted or Grilled Vegetables (page 210) Veggie Burgers (page 135) |
VEGETABLES (8 ounces) Artichoke hearts Cabbage Leafy greens Mushrooms Radishes Sprouts (page 24) Sun-dried tomatoes Tomatoes |
CONDIMENTS Cashew Cheese (page 101) Chutney (page 131) Kimchi (page 153) Oil-Free Mayonnaise (page 62) Pesto (page 164) Pickles (page 151) Roasted Eggplant Dip (page 170) |
ROASTED BUTTERNUT SQUASH
MAKES 2 SERVINGS
1 butternut squash
2 tablespoons olive oil
1 teaspoon sweet paprika
Salt to taste
Freshly ground black pepper to taste
4 slices sourdough bread
Oil-Free Mayonnaise (page 62) to taste
Homemade Harissa (recipe follows) to taste
3 artichoke hearts, sliced
¼ cup sunflower microgreens
¼ cup red chard microgreens
1 radish, sliced
METHOD
Preheat the oven to 425°F.
Cut the top section of the butternut squash into ½-inch rounds. You can peel the squash if you like, although it isn’t necessary. Save the “bowl” segment of the squash for a stuffed dish (page 192).
Brush both sides of the butternut squash rounds with the olive oil and place them on a baking sheet. Season with the paprika, salt, and black pepper. Roast for 25 to 30 minutes, turning them once. Remove from the oven and set aside to cool for 10 minutes before preparing your sandwich.
Toast the bread, if desired.
Slather the oil-free mayonnaise on one side of one slice of the bread and the homemade harissa on the other slice. Stuff and layer your sandwich with the squash, artichoke hearts, microgreens, and radish slices and serve.
HOMEMADE HARISSA
MAKES 1 CUP
1 whole red bell pepper
1 teaspoon caraway seeds
1 teaspoon coriander seeds
1 teaspoon cumin seeds
3 fresh red chili peppers
3 garlic cloves
3 sun-dried tomatoes
3 tablespoons olive oil
2 tablespoons freshly squeezed lemon juice
½ teaspoon salt
METHOD
Roast the bell pepper directly over the flame of your stove’s burner, charring the skin evenly. Wrap it in a dish towel and set aside.
Place a small, dry frying pan over medium-high heat. Add the caraway, coriander, and cumin seeds and toast for 2 to 3 minutes, or until lightly toasted and fragrant. Remove from the heat.
Transfer the seeds to a mortar and pestle and crush them thoroughly.
Peel the charred skin off the pepper and remove and discard the seeds.
In a high-speed blender or food processor fitted with the “S” blade, blend together all the ingredients.
Serve or transfer to an airtight glass jar and store in the refrigerator.
Handy pocket foods are another favorite for my family. The Chinese bao (bun), the Indian samosa, and the South American empanada are among those I’ve made at home. When my kids were younger, we often went to a family-run Argentinian restaurant in the neighborhood that specialized in these pocket meals. After it closed, we couldn’t find a suitable replacement, so I ventured into making my own. To this day, they’re a favorite for packed lunches. Because these are filled with cooked food, you can also stuff them with leftovers, such as Chili (page 201), Gratin (page 189), or Ratatian (page 185).
CHOOSE YOUR FAVORITE COMBINATION |
DOUGH (1 portion) |
BASE 1 tablespoon olive oil + 1 shallot (finely chopped) + 1 tomato (finely chopped) |
PROTEIN (1 cup) Pulses (cooked; page 26) Tofu |
SEASONINGS 1 teaspoon ground cumin + 1 teaspoon sweet paprika + 1 teaspoon dried oregano + 1 tablespoon chickpea (gram) or rice flour + ½ teaspoon salt |
VEGETABLES (1 cup) Corn Mushrooms Olives Potatoes (cooked) Pumpkin (cooked) Sweet potatoes (cooked) |
LEAFY GREENS (2 cups) Cabbage Chard Kale Spinach |
BLACK BEAN AND CHARD EMPANADAS
MAKES 4 TO 6
FOR THE FILLING
1 tablespoon olive oil
1 shallot, finely chopped
2 portobello mushrooms, finely chopped
1 cup cooked black beans (page 26)
1 tomato, finely chopped
1 tablespoon chickpea (gram) or rice flour
1 teaspoon ground cumin
1 teaspoon sweet paprika
1 teaspoon dried oregano
½ teaspoon salt
2 cups rainbow chard, stems removed and shredded
FOR THE DOUGH
1 cup spelt flour
½ cup buckwheat flour
1 tablespoon flax seed meal
½ teaspoon salt
3 tablespoons vegan butter, cold
½ cup ice-cold filtered water or more as needed
Olive oil for brushing
Spiced Pear Chutney (page 131) for serving
METHOD
Make the filling: In a saucepan over high heat, warm the olive oil. Add the shallot and sauté for 3 to 5 minutes, or until softened and fragrant. Stir in the remaining ingredients except the chard until evenly combined and cook for 7 more minutes.
Add the chard and remove from the heat. Set aside to cool while preparing the dough.
Make the dough: Preheat the oven to 400°F. Line a baking sheet with parchment paper.
In a food processor fitted with the “S” blade, combine the flours, flax seed meal, and salt and process until very well combined. Add the vegan butter and pulse a few times, just until the mixture resembles small crumbs. Add the cold water 1 teaspoon at a time, pulsing as you go, just until the moment the dough forms into a ball.
Turn out the dough onto a well-floured work surface and knead with your hands for 2 to 3 minutes. Form the dough into four to six equal balls. Roll each ball out to a ¼-inch thickness.
Generously fill half of each round with the cooled filling. Fold the unfilled pastry side over the filling and pinch the edges together well, so that there are no gaps (it may help to use a little water to seal it together: dip your fingertip into a shallow bowl of water and trace around the edge). Twist and pinch the edges together or crimp with the tines of a fork, if desired.
Place the empanada on the prepared baking sheet and continue assembling until you run out of dough or filling.
Brush lightly with the olive oil and bake for 15 to 20 minutes. Remove from the oven.
Serve immediately with the Spiced Pear Chutney (page 131).
These chunky chutneys complement dishes with extra sweet, savory, spicy flavors. They’re also a perfect way of preserving the harvest.
CHOOSE YOUR FAVORITE COMBINATION |
BASE (2 pounds) Apples Chopped tomatillos + fresh cilantro (1 cup) Cranberries Mangoes Pears Peaches Tomatoes |
AROMATICS Chili peppers (3) Garlic (3) Ginger (2-inch piece) Shallots (1) |
SPICES (1–2 teaspoons) Curry powder Dried oregano Ground cardamom Ground cumin Ground turmeric Peppercorns Sweet paprika |
SWEETNESS, OPTIONAL (1–2 tablespoons) Brown rice syrup Dates, pitted Pure maple syrup Raw cane sugar |
ACIDITY (3 tablespoons) Apple cider vinegar Balsamic vinegar Freshly squeezed lemon juice Freshly squeezed lime juice Freshly squeezed orange juice Red wine vinegar Rice vinegar White wine vinegar |
SALT (½ teaspoon) |
SPICED PEAR CHUTNEY
MAKES 2 CUPS
1 pound pears, peeled and diced
2 dates, pitted and finely chopped
¼ cup rice vinegar
1 shallot, finely chopped
1 tablespoon freshly grated ginger
1 cinnamon stick
1 teaspoon ground turmeric
½ teaspoon salt
¼ teaspoon freshly ground black pepper
Pinch cayenne pepper
METHOD
Combine all of the ingredients in a medium stockpot over high heat and bring to a boil. Reduce the heat to low, cover, and simmer for 1 hour.
Raise the heat to high again and cook for 5 minutes, until the mixture thickens. Remove from the heat and set aside to cool completely. Use or store in the refrigerator in an airtight glass jar.
When I lived in Hong Kong, a Lebanese restaurant around the corner from my home made fresh bread to order, which was perfect with creamy hummus and crispy falafel. This Asian twist on that dish celebrates that time in my life.
ASIAN EDAMAME FALAFEL
MAKES ABOUT 20 (1½-INCH) PATTIES
1 cup chickpea (gram) flour
1 cup filtered water
1 tablespoon olive oil
1 cup chopped fresh spinach
½ cup shelled and cooked edamame
¼ cup chopped fresh cilantro, leaves and stems
1 (½-inch) piece ginger, freshly grated
2 tablespoons chopped green onion
1 teaspoon five-spice powder
1 teaspoon tamari or soy sauce
Hummus (page 98), pita or naan bread, chopped kale, chopped green onion, pomegranate arils, chopped fresh cilantro, and tahini for serving
CHOOSE YOUR FAVORITE COMBINATION |
BASE 1 cup chickpea (gram) flour + 1 cup filtered water or (2 cups, cooked) Cannellini beans Chickpeas Lima beans Navy beans |
LEAFY GREENS (1 cup chopped) Bok choy Fresh basil Fresh cilantro Fresh mint Fresh parsley Kale Spinach |
AROMATICS (1–2 tablespoons) Fresh chives Freshly grated ginger Garlic Green onion Leeks Onion Shallots |
FLAVORS (½ cup) Artichoke hearts Beets Edamame Fresh herbs Grilled red peppers Spinach Sunchokes (cooked) Sweet potatoes (cooked) (¼ cup) Olives Sun-dried tomatoes |
SEASONINGS (1–2 teaspoons) Curry powder Dried oregano Dried parsley Dried rosemary Dried sage Dried tarragon Dried thyme Fennel seeds Five-spice powder Freshly ground black pepper Ground cumin Salt Sweet paprika Tamari or soy sauce |
METHOD
Preheat the oven to 400°F.
In a blender or a food processor fitted with the “S” blade, combine the chickpea flour and blend until smooth.
In a large skillet over high heat, warm the olive oil. Add the spinach and sauté for 2 to 3 minutes until wilted. Remove from the heat and set aside to cool.
Place the cooled sautéed spinach in a paper towel and wring out all moisture. Add the spinach, edamame, cilantro, ginger, green onion, five-spice powder, and tamari or soy sauce to the blender or food processor and blend until well combined.
Turn out the falafel mixture onto a clean work surface and roll it, using the palms of your hands, into 20 balls that are about the size of walnuts. Squash them slightly—forming thick, compact patties—and place them on a baking sheet.
Bake for 20 to 30 minutes, or until crisp, flipping them over halfway through the baking time.
To serve, spread the hummus on the pita or naan bread and top it with the falafel, kale, green onion, pomegranate arils, and cilantro. Drizzle with the tahini and serve.
The only store-bought veggie burgers I’ve ever tried were promotional samples, and none of them impressed me. At the end of the day, even though they might be vegan, organic, gluten free, and/or non-GMO, they’re still ultra-processed, and they still come in plastic packaging. Burgers are so easy to make, and you can be super flexible with the combination of ingredients. I keep some patties in the freezer to heat up when I need them. For the buns, I get them from bakeries that use paper bags for their baked goods, which I reuse for composting scraps in the freezer.
CHOOSE YOUR FAVORITE COMBINATION |
LEGUMES (2 cups, cooked) Adzuki Black Borlotti Cannellini Chickpeas Navy Pinto Red kidney |
VEGETABLES (1 cup) Beets Celery Mushrooms Spinach |
ADDITIONS (½ cup) Fresh basil Fresh mint Fresh parsley Kale Spinach Walnuts |
AROMATICS (2–3 tablespoons) Fresh chives Freshly grated ginger Garlic Green onion Leeks Onion Shallots |
GRAINS (1 cup, cooked) Millet Oats Quinoa Wild rice or Sweet potatoes |
HERBS + SPICES (1–2 teaspoons) Curry powder Dried oregano Dried parsley Dried rosemary Dried sage Dried tarragon Dried thyme Freshly ground black pepper Ground cumin Ground fennel Smoked paprika |
ITALIAN-O BURGERS
MAKES 4 TO 6 SERVINGS
2 tablespoons olive oil, plus more for oiling the pan
1 leek, light green and white parts only, sliced
1 garlic clove, finely chopped
1 portobello mushroom, chopped
½ beet, chopped
¼ cup chopped kale
2 cups cooked cannellini beans
1 cup cooked quinoa
¼ cup finely chopped fresh parsley
1 teaspoon ground sage
1 teaspoon fennel seed
½ teaspoon salt
Lettuce, sliced tomatoes, sourdough rolls, and Oil-Free Mayonnaise (page 62) for serving
METHOD
In a large skillet over high heat, warm the olive oil. Add the leek and sauté for 5 to 7 minutes until soft. Add the garlic, mushroom, and beet and cook for 5 more minutes, stirring occasionally. Add the kale and sauté until it wilts and no liquid is left in the pan. Remove from the heat and set aside to cool.
In a food processor fitted with the “S” blade, combine the cooked vegetables, beans, quinoa, parsley, sage, fennel seed, and salt and process until smooth.
Turn out the batter onto a clean work surface and divide it into four to six equal patties (or into balls for meatless balls) and place them on a baking sheet. Set aside to rest for 20 minutes.
To roast (making a sturdier burger), preheat the oven to 425°F and bake for 20 minutes, flipping once during the baking time. Remove from the oven.
To pan fry (making a moist burger), coat the skillet with olive oil over high heat. Add the patties and fry for 5 minutes on each side.
Serve with the lettuce, sliced tomatoes, sourdough rolls, and oil-free mayonnaise.
I love these variations on fries—especially all the non-potato ones, as I can’t eat potatoes without discomfort. Coating them gives them a really nice crunch, and baking them requires very little oil. These are best enjoyed immediately, to experience the warm comfort of the crispy and soft textures alike.
CHOOSE YOUR FAVORITE COMBINATION |
VEGETABLES Avocados (3) Carrots (2 pounds) Eggplant (1 pound) Green beans (1½ pounds) Kohlrabi (4) Parsnips (2 pounds) Potatoes (4) Sweet potatoes (3) Taro (1 large) Zucchini (4) |
HERBS + SPICES (1–2 teaspoons dried) Curry powder Dried oregano Dried parsley Dried rosemary Dried sage Dried tarragon Dried thyme Freshly ground black pepper Garlic powder Ground cumin Ground fennel Smoked paprika |
“EGG” MIXTURE 8 tablespoons Aquafaba (page 27) 2 tablespoons chia seeds + 6 tablespoons filtered water 2 tablespoons flax seed meal + 6 tablespoons filtered water |
CRISPY TOPPING (½ cup) Almond Flour (page 83) Chickpea (gram) flour Plant Milk Meal (page 83) (1 cup) Panko Vegan Parmesan (page 191) |
SEASONINGS (1 teaspoon–3 tablespoons) Chili powder Dried basil Dried parsley Dried rosemary Dried sage Five-spice powder Freshly ground black pepper Garlic powder Ground cumin Ground turmeric Nutritional yeast Salt Smoked paprika Sweet paprika Za’atar |
CONDIMENTS Avocado Cream (page 62) Cashew Cream (page 160) Cashewgurt (page 46) Garlic Mayonnaise (page 62) Hoisin Sauce (page 145) Homemade Harissa (page 126) Nut Butter (page 40) Pesto (page 164) Raw Marinara Sauce (page 139) Salsa (page 176) |
BAKE TIMES
Avocados |
12 to 15 minutes |
Carrots |
20 to 25 minutes |
Eggplant |
15 to 20 minutes |
Green beans |
12 to 15 minutes |
Kohlrabi |
20 to 30 minutes |
Parsnips |
25 to 35 minutes |
Potatoes |
40 to 50 minutes |
Sweet potatoes |
15 to 25 minutes |
Taro |
20 to 30 minutes |
Zucchini |
20 to 25 minutes |
KOHLRABI FRIES
MAKES 4 SERVINGS
3 kohlrabi bulbs, peeled
6 tablespoons filtered water
2 tablespoons flax seed meal
1 cup chickpea (gram) flour
3 tablespoons nutritional yeast
2 teaspoons garlic powder
1 teaspoon salt
METHOD
Preheat the oven to 425°F. Slice the kohlrabi into 1-by-3-inch batons.
Combine the water and flax seed meal in a medium bowl and set aside to rest for 10 minutes.
Combine the chickpea flour with the spices and salt in a separate bowl and set aside. Dip the kohlrabi batons into the thickened flax seed meal, making sure each is evenly coated. Let any excess liquid drip off and then dredge in the seasoned flour (I’ve found that it’s easier to coat them one or two at a time to get an even coating, as otherwise the flour gets lumpy).
Place the coated batons in a single layer on a baking sheet with about ½ inch of space between each. Bake for 20 to 30 minutes, turning them over after 10 minutes. Remove from the oven.
Serve immediately.
RAW MARINARA SAUCE
MAKES 3 CUPS
6 tomatoes (about 1½ pounds)
½ red bell pepper
10 sun-dried tomatoes
2 shallots
4 dates, pitted
2 garlic cloves
2 teaspoons apple cider vinegar
½ teaspoon salt
METHOD
In a blender or food processor fitted with the “S” blade, combine all of the ingredients and blend until smooth.
Serve or store in an airtight container in the refrigerator.
NOTE: You can enjoy this sauce with Zoodles (page 161) or as the base for any tomato sauce–based recipe, such as Chili (page 201) or Ratatian (page 185).
Sushi is always fun to make—and to eat, of course! Colorful vegan toppings and creative flavors and textures, along with a tasty, complementary sauce, will be enjoyed by even the most ardent seafood lover. It’s best to make this recipe with fresh rice, rather than with leftover grains.
CHOOSE YOUR FAVORITE COMBINATION |
RICE (4 cups, freshly cooked) Forbidden Purple sticky Red Short-grain, brown Short-grain, white |
DIPPING Cashew Cream (page 160) Chili Dipping Sauce (page 184) TOPPINGS (1–2 cups, thinly sliced) Avocados Carrot Lox (page 65) Crispy Tofu (page 163) Cucumbers Mangoes Pekingbello (page 145) Shiso leaves Tomatuna (page 142) SPRINKLES Chili powder Fresh chives Freshly ground black pepper Hemp seeds |
HERBS Freshly squeezed lime juice and zest Green onion Sesame seeds |
DRESSING Garlic Mayonnaise (page 62) Scallion Ginger Sauce (page 184) Hoisin Sauce (page 145) Homemade Harissa (page 126) Spicy Peanut Sauce (page 180) Tamari or soy sauce |
NIGIRI SUSHI BITES
MAKES ABOUT 32 PIECES
1 cup purple sticky rice, rinsed
1 cup white short-grain rice, rinsed
3½ cups filtered water
½ of an avocado, pitted and cut into strips
¼ of an English cucumber, peeled and cut into thin strips
8 slices Carrot Lox (page 65)
8 slices Pekingbello (page 145)
8 pieces Tomatuna (page 142)
1 red chili pepper, cut into strips
1 teaspoon fresh chives, finely chopped
¼ teaspoon freshly ground black pepper
METHOD
In a saucepan with a tight-fitting lid over high heat, combine the water and the purple and white rice and bring to a boil. Immediately reduce the heat to low, cover, and simmer for 20 to 30 minutes, or until all the water is absorbed. Remove from the heat, stir in the rice vinegar, cover with a dish towel, and set aside to cool slightly (it should still be warm, but not too hot to handle).
With wet hands, form 2 tablespoons of warm rice into bite-size logs. Place strips of the avocado, cucumber, carrot lox, pekingbello, tomatuna, and/or red chili pepper on top of the logs and sprinkle with the chives and black pepper.
Slice and serve at room temperature with the dipping sauce of your choice.
NEGI TOMATUNA
4 small tomatoes, ripe but not too soft
6 tablespoons chopped fresh chives
¼ cup tamari or soy sauce
2 teaspoons sesame oil
1 teaspoon dulse flakes
½ teaspoon freshly grated ginger
¼ teaspoon pure maple syrup
METHOD
Fill a large bowl with water and ice.
Place a small saucepan ¾ of the way full of water over high heat and bring to a boil.
Using a sharp knife, make an “X” incision at the base of each tomato. Place the tomatoes into the boiling water for 30 seconds to 1 minute, or until the skins start to peel off. Immediately remove the tomatoes and place them in the ice bath to stop the cooking process. Remove from the heat.
Peel and discard the tomatoes’ skins and slice them into large chunks. Remove the seeds and save them for Root-to-Leaf Stock (page 215) or a savory Super Smoothie (page 86).
In a large bowl, combine the tomatoes with the remaining ingredients and refrigerate for 30 minutes to overnight, turning occasionally so the mixture marinates evenly.
Serve or store refrigerated in an airtight jar.
Sweet potatoes are a good low-glycemic carbohydrate. They’re high in fiber, potassium, and nutritional value, and we like them steamed as a handy, high-energy snack. You can load them with a variety of toppings for a substantial meal in place of starchy grains or potatoes. I’ve used them here in place of a Chinese steamed bun. In my opinion, this is one of the most delicious flavor combinations there is—hoisin sauce, cucumber, green onion, and a “meaty” roasted portobello mushroom.
CHOOSE YOUR FAVORITE COMBINATION |
SWEET POTATOES (1 per person) |
FILLING Chili (page 201) Dumpling filling (page 181) Empanada filling (page 127) Jerk Cauliflower (page 212) Ratatian (page 185) Stew (page 203) Tofu Scramble (page 66) TOPPINGS Arugula Asparagus Avocados Carrots Cucumbers Leafy greens Pickles (page 151) Quinoa Radishes Sun-dried tomatoes Tomatoes |
CONDIMENTS Cashew Cream (page 160) Cashewgurt (page 46) Hoisin Sauce (page 145) Homemade Harissa (page 126) Hummus (page 98) Kimchi (page 153) Nut Butter (page 40) Oil-Free Mayonnaise (page 62) Pesto (page 164) Roasted Eggplant Dip (page 170) Salsa (page 176) Spicy Peanut Sauce (page 180) |
SPRINKLES Chili peppers Fresh chives Fresh herbs Green onions Microgreens Olives |
FOR THE SWEET POTATOES
1 sweet potato
METHOD
WHOLE ROASTED: Preheat the oven to 425°F. Pierce the sweet potato all over with a fork and place it on a baking sheet. Roast for about 40 minutes, or until soft (if it’s really big, cut it in half lengthwise and roast it cut-side down on a piece of parchment paper). This can be eaten right away, or set aside to cool completely before storing in the refrigerator. When it’s time to eat, simply reheat it, cut it in half, load it up, and enjoy.
STEAMED: Place a halved sweet potato in a steamer basket inside a large pot over medium-high heat containing 1 inch of boiling water. Cover and steam for 20 to 25 minutes, depending on how large the halves are, or until they pierce easily with a fork. Remove from the heat. This can be eaten right away, or set aside to cool completely before storing in the refrigerator. When it’s time to eat, simply reheat it, load it up, and enjoy.
PEKINGBELLO SANDWICH
MAKES 2 SERVINGS
2 whole portobello mushrooms
2 small sweet potatoes
2 tablespoons Hoisin Sauce (recipe follows)
1 teaspoon sesame oil
¼ teaspoon cayenne pepper
1 (4-inch) segment cucumber, julienned
6 radicchio leaves
1 green onion, julienned
1 red chili pepper, sliced
METHOD
Using a clean dish towel, brush any dirt off the mushrooms. Cut the sweet potatoes in half lengthwise.
Preheat the oven to 425°F. Line a baking sheet with parchment paper.
In a small bowl, stir together the hoisin sauce, sesame oil, and cayenne pepper. Slather the mixture on the mushrooms, top and bottom. Place the coated mushrooms on the prepared baking sheet, cap-side up. Place the sweet potatoes, cut-side down, next to them.
Roast the mushrooms and the sweet potatoes for 20 minutes, flipping them over after 10 minutes. Remove from the oven. Set aside to cool slightly.
Slice the mushrooms and load them on top of the sweet potatoes. Top with the cucumber, radicchio, green onion, and chili pepper and serve.
HOISIN SAUCE
MAKES ABOUT ½ CUP
8 dried prunes, soaked and drained
¼ cup coconut sugar
2 tablespoons filtered water
2 tablespoons tamari or soy sauce
2 teaspoons rice vinegar
1 teaspoon toasted sesame oil
½ teaspoon five-spice powder
¼ teaspoon garlic powder
METHOD
In a blender, combine all of the ingredients and blend until smooth. Transfer to an airtight glass jar and store in the refrigerator.
Fried rice is the ultimate go-to for leftovers. It’s just as easy to make a big batch of rice or other grains as it is a small one, and once you have those leftovers, you can be creative with them. Combine little bits of anything in your fridge, add a few more fresh or frozen ingredients, and you have an instant one-dish meal. The fried rice served in restaurants is usually 90 percent grains and 10 percent vegetables or meat, but when you make it at home, use a 50:50 ratio of grains to everything else. Load it with plenty of nutritious ingredients to make it a more balanced meal for any time of day—even breakfast. We have this in the morning once in a while. Sometimes, I like adding finely chopped cauliflower to the rice for a sneaky nutritious boost. It passed the test when I got the thumbs up from two super picky eaters! (Thank goodness, because I had chopped it all by hand that time!)
CHOOSE YOUR FAVORITE COMBINATION |
GRAINS (2–3 cups, cooked) Cauliflower, riced Millet Quinoa Rice (basmati, brown, black, jasmine, red, or wild) |
AROMATICS (1–3 tablespoons) Fresh chives Freshly grated ginger Garlic Green onion Leeks Onion Shallots |
OIL (2 tablespoons) Coconut Olive Sesame, light Sunflower seed |
VEGETABLES (1 cup) Asparagus Broccoli Carrot Corn Edamame Green beans Kimchi (page 153) Peas Snow peas Zucchini |
LEAFY GREENS, FINELY CHOPPED (1–2 cups) Bok choy Cabbage Chard Fresh herbs Kale Spinach |
SEASONING (to taste) Freshly ground black pepper Nutritional yeast Salt Soy sauce Tamari or soy sauce |
GARDEN FRIED RICE
MAKES 2 SERVINGS
2 tablespoons olive oil
1 cup riced cauliflower
1 shallot, finely chopped
1 cup garden peas
1 cup chopped Swiss chard
2 cups cooked brown rice
3 tablespoons nutritional yeast
¼ cup chopped fresh mint
Freshly grated zest and freshly squeezed juice of ½ lemon
½ teaspoon salt or to taste
¼ teaspoon freshly ground black pepper or to taste
METHOD
In a frying pan large enough to hold all of the ingredients over high heat, warm the olive oil. Sauté the cauliflower and shallot for 3 minutes, or until they have softened. Add the garden peas and chard, tossing to combine, and cook for 5 more minutes. Finally, add the rice and nutritional yeast and cook for 1 more minute. Remove from the heat.
Transfer to a serving bowl. Add the mint, lemon juice, and zest and season with the salt and pepper. Toss well and serve.
Whether you call them Rainbowls, Dragon Bowls, Buddha Bowls, or Macro Bowls, the combinations are endless—especially with the change of seasons. Incorporating a variety of textures and flavors, as well as proteins and fermented foods, ensures a balanced meal. Most of my meals are structured this way, as I grab little bits of leftovers to create a different meal every time. Select four or five raw and/or cooked vegetables for variety.
SPRING: Purple rice, black beans, pickled carrot ribbons, grilled garlic scapes (stalks), snow peas, garden peas, strawberries, watermelon, purple radishes, pea microgreens, and chives.
SUMMER: Beet Hummus (page 98), quinoa, pan-roasted baby artichokes, cherry tomatoes, baby zucchini, green beans, blueberries, and cucumber Zoodles (page 161).
AUTUMN: Purple rice, black beans, steamed butternut squash, Pickled Peppers (page 151), corn, tomatoes, red cabbage, and parsley.
WINTER: Quinoa, French lentils, roasted sweet potatoes, honeynut squash, steamed romanesco, Brussels sprouts, sautéed mushrooms, and chioggia beet slices.
CHOOSE YOUR FAVORITE COMBINATION |
BASE (1 cup) Cauliflower rice Millet Quinoa Rice Zoodles (page 161) |
PROTEIN (½ cup) Edamame Hummus (page 98) Legumes (page 26) Lentils Tofu |
SEAWEED Hijiki Nori Wakame |
VEGETABLES (½ cup × 2, raw) Arugula Asparagus Avocados Beets Broccoli Brussels sprouts Carrots Cauliflower Celery Cucumber Fennel Green beans Kale Kohlrabi Lettuce Peppers Radishes Snap peas Sprouts (page 24) Tomatoes Zucchini |
VEGETABLES (½ cup × 2, cooked) Artichokes Asparagus Bok choy Broccoli Brussels sprouts Butternut squash Cauliflower Corn Eggplant Fennel Green beans Mushrooms Okra Parsnips Peppers Potatoes Pumpkin Romanesco Sweet potatoes Turnips Zucchini |
OTHER FERMENTED (3–4 tablespoons) Kimchi (page 153) Pickles (page 151) Sauerkraut |
HEALTHY FAT (1 tablespoon) Any homemade Dressing (page 116) |
Pickling foods at home is a simple, fun, and creative way to preserve the harvest. I always get a lot of chili peppers from my community-supported agriculture (CSA) farm share, so I pickle a portion of these. The pickling brine can also be used as a marinade, as an ingredient in a flavorful salad dressing, or as a way to add umami flavors to recipes like Mock “Tuna” (page 61). I purchase my spices in bulk in my own jars at the food co-op.
CHOOSE YOUR FAVORITE COMBINATION |
VEGETABLES (2 cups chopped) Asparagus Beets Beets + chard stems Bell peppers Brussels sprouts Cabbage Carrots Cauliflower Celery Chilies Cucumbers Garlic Green beans Jicama Leeks Onions Radishes Rhubarb Shallots Zucchini OR FRUIT Berries Cherries Grapes Peaches Pineapple Plums Rhubarb Quinces |
LIQUID (1 cup) Filtered water + 1 teaspoon salt |
SEASONINGS (2 tablespoons) Aleppo pepper Bay leaves Caraway seeds Cloves Coriander seeds Cumin seeds Dill Dried lavender Dried rosemary Dried thyme Freshly grated ginger Garlic Ground cinnamon Homemade Harissa (page 126) Lemon zest Mustard seeds Peppercorns Star anise |
VINEGAR (1 cup) Apple cider Red wine Rice White |
SWEETENER, OPTIONAL (1 tablespoon) Coconut sugar Maple sugar Raw cane sugar |
PICKLED CAULIFLOWER
2 cups chopped cauliflower
1 garlic clove
1 tablespoon Aleppo pepper
1 cup rice vinegar
1 cup filtered water
1 teaspoon salt
PICKLED HOLY MOLE PEPPERS
2 cups sliced holy mole peppers
1 tablespoon mustard seeds
1 tablespoon cumin seeds
1 cup white vinegar
1 cup filtered water
1 teaspoon salt
PICKLED RHUBARB
2 cups sliced rhubarb
1 tablespoon mustard seeds
2 star anise
1 cup apple cider vinegar
1 cup filtered water
1 tablespoon raw cane sugar
1 teaspoon salt
METHOD
Place the cleaned, cut vegetables and seasonings in a canning jar that has been rinsed with boiling hot water.
In a small saucepan over high heat, combine the vinegar, water, sugar (if using), and salt and bring to a boil. Reduce the heat to low and simmer for 5 minutes, stirring until the sugar (if using) and salt dissolves. Remove from the heat.
Pour the hot vinegar mixture into the veggie-filled jar, pushing down the contents to ensure they stay submerged. Fill until only ½ inch of air space remains. Seal the jar and leave it on the countertop until it’s cool to the touch, and then refrigerate.
NOTE: Like Kimchi (page 153), these pickled vegetables will last for a few months in your refrigerator. If it smells rotten or if mold has formed, it should be composted.
Good bacteria, or probiotics, keep your body in balance. Processed foods, medicines, and chemicals, including toxins from plastics, wreak havoc on our natural supply of good bacteria in our guts. Eating just 2 to 4 tablespoons of fermented foods a day will help improve digestion, strengthen immunity, prevent diseases, and fight inflammation. Start each day with a small amount of fermented food to get your body accustomed to the good bugs, and then gradually increase to what feels best for you. When you make this recipe, you can always enjoy some of the kimchi right away, but the flavors and good enzymes don’t really kick in until after it has aged for a few days. I always keep a jar of kimchi in the fridge available to serve up at any meal—or just to jazz up a bowl of plain rice.
CHOOSE YOUR FAVORITE COMBINATION |
LEAFY VEGETABLES (2 pounds), cut or torn into 3-inch pieces Brussels sprouts, halved Cabbage Kale Napa cabbage Red cabbage Savoy cabbage |
BRINE 4 cups filtered water + ¼ cup kosher salt |
OTHER VEGETABLES, sliced into rounds and quartered (2 cups) Cucumbers Daikons Radishes |
ADDITIONS (½ cup) Carrots, julienned Garlic scapes (stalks) Green onions |
KIMCHI PASTE 1 head garlic + 1 (1-inch) piece ginger, freshly grated + ⅓ cup gochugaru (Korean red pepper flakes) or Aleppo pepper flakes + ⅓ cup rice vinegar + ½ pear, peeled + 2 tablespoons sesame seeds |
BRUSSELS SPROUTS KIMCHI
1 pound Brussels sprouts, sliced in half lengthwise
1 daikon, peeled and sliced into rounds
¼ cup kosher salt
4 cups filtered water
½ pear, peeled
1 head garlic
⅓ cup Aleppo pepper
⅓ cup rice vinegar
1 (1-inch) piece ginger, freshly grated
2 tablespoons sesame seeds
1 carrot, cut into matchsticks
METHOD
Combine the Brussels sprouts and daikon in a large mixing bowl. Sprinkle with the salt and massage the salt into the vegetables. Add the water, place a heavy plate on top to keep the vegetables submerged, and set aside for 30 minutes.
In a small food processor fitted with the “S” blade or an immersion blender, combine the pear, garlic, Aleppo pepper, rice vinegar, ginger, and sesame seeds and process until a thick paste forms. You can also make this paste with a large mortar and pestle.
Drain the vegetables, reserving the brine, and transfer them to a bowl. Set aside.
Add the spice paste and the carrot to the bowl containing the salted vegetables and mix until well combined.
Transfer the kimchi into airtight glass canning jars. Tightly pack it into the jar and add some of the reserved brine, making sure to leave 1 inch of airspace from the top. Seal and leave at room temperature to ferment for 2 to 3 days and nights (or in colder weather, for 5 nights). Open the jar slightly every other day to release any trapped air.
After the fermentation process is complete, store in the refrigerator.
NOTE: Kimchi lasts for quite a few months in the refrigerator. Only discard it if mold forms throughout the jar or if it smells rotten.
I love the ease and flexibility of a stir-fry. Most Chinese restaurants have on hand all the mix-and-match options necessary to have an impressively large menu of stir-fry delights, but a stir-fry isn’t necessarily limited to Asian flavors. It’s a quick way to prepare meals with just about anything on hand.
CHOOSE YOUR FAVORITE COMBINATION |
OIL (2 tablespoons) Coconut Olive Sesame (light) Sunflower seed |
AROMATICS (2–3 tablespoons) Fresh chives Ginger Garlic Green onion Leeks Onion Shallots |
SEASONING (to taste) Salt Tamari or soy sauce |
VEGETABLES (4 cups, any combination) Asparagus Beans Beets Broccoli Cabbage Carrots Celery Edamame Fennel Leafy greens Mushrooms Peppers Snap peas Snow peas Zucchini |
HERBS & SPICES (1–2 teaspoons) Curry powder Dried oregano Dried parsley Dried rosemary Dried sage Dried tarragon Dried thyme Five-spice Freshly ground black pepper Ground cumin Ground fennel Smoked paprika White pepper |
SPRINKLES (2–3 tablespoons) Chili flakes Dukkah Fresh chives Fresh herbs Freshly ground black pepper Freshly squeezed citrus juice and zest Green onions Hemp seeds Microgreens Sesame seeds Sprouts (page 24) |
ROSEMARY AND ROOT VEGETABLE STIR-FRY
MAKES 4 SERVINGS
3 carrots
3 sunchokes
2 small chioggia beets
1 zucchini
2 tablespoons olive oil
2 garlic cloves, minced
1 teaspoon chopped fresh sage
3 sprigs fresh rosemary
1 teaspoon freshly squeezed lemon juice
Salt to taste
Freshly ground black pepper to taste
METHOD
Scrub the carrots, beets, and zucchini, peel the sunchokes, and slice them into ¼-inch rounds.
In a large skillet over high heat, warm the olive oil. Add the garlic and sauté for 1 to 2 minutes, or until fragrant.
Add the carrots, sunchokes, beets, sage, and rosemary to the skillet and cook for 8 more minutes, or until the carrots have softened.
Add the zucchini slices to the skillet and cook for 3 more minutes, or until they are translucent. Remove from the heat.
Transfer the stir-fry to a serving dish and finish it off with the lemon juice. Season with the salt and black pepper, toss well, and serve.
I have always loved creamy pastas more than tomato-based ones, but I can’t tolerate the dairy. Did you know that 75 percent of the world’s population is lactose intolerant? Cashew Cream (page 160) is the perfect substitute, without all the heaviness. We also love to add a little Mushroom Bacon (page 160). I always have to make a large batch of the bacon, because it disappears so quickly—even before I can get it on the plate!
CHOOSE YOUR FAVORITE COMBINATION |
NOODLES 16 ounces dried spaghetti noodles or VEGETABLE NOODLES (2 cups per person) Beet Carrot Celery root Daikon Jicama Kohlrabi Zucchini |
SAUCE Cashew Cream (page 160) Creamy Soup (page 118) Curry (page 194) Oil-Free Mayonnaise (page 62) Pesto (page 164) Raw Marinara Sauce (page 139) Dressing (page 116) Spicy Peanut Sauce (page 180) |
TOPPINGS Arugula Cashew Cheese (page 101) Falafel (page 132) Mushroom Bacon (page 160) Olive oil Vegetables (cooked and raw) |
CREAMY SPAGHETTI CARBONARA
MAKES 4 SERVINGS
16 ounces brown rice spaghetti
1 tablespoon salt
Cashew Cream (recipe follows)
Mushroom Bacon (recipe follows)
2 bunches broccolini, chopped and blanched (see note)
METHOD
Bring a large stockpot filled with water and the salt over high heat. Bring to a boil. Add the spaghetti and cook for about 10 minutes, or until al dente. Remove from the heat, rinse with cold water, and drain.
Return the spaghetti to the pot and mix well with the cashew cream and mushroom bacon. Top with the broccolini, toss, and serve.
NOTE: I like to blanch my vegetables, like this broccolini or a few handfuls of peas, with any pasta dish by throwing them in the pot during the last minute of cooking the pasta. It saves time—and washing up! If you are doing this in advance, make sure to rinse the drained pasta and vegetables with cold water to prevent the vegetables from overcooking. Otherwise, serve it right away.
CASHEW CREAM
1 cup organic raw cashews, soaked for 3 hours or overnight, drained, and rinsed
½ cup filtered water
3 tablespoons nutritional yeast
2 tablespoons freshly squeezed lemon juice
1 garlic clove
½ teaspoon apple cider vinegar
½ teaspoon salt
METHOD
In a blender or food processor fitted with the “S blade, combine all of the ingredients and blend until smooth.
Use immediately or store in an airtight jar in the refrigerator.
NOTE: For a sweet variation on this recipe for topping breakfast and dessert items, substitute 1 to 2 tablespoons of maple syrup for the nutritional yeast, lemon juice, garlic, vinegar, and salt.
MUSHROOM BACON
20 fresh shiitake mushrooms
3 tablespoons olive oil
2 tablespoons pure maple syrup
2 tablespoons low-sodium tamari or soy sauce
1 teaspoon smoked paprika
METHOD
Using a clean dish towel, brush any dirt off the mushrooms. Remove the stems and reserve them for use in the Root-to-Leaf Stock (page 215). Using a sharp knife, slice the mushrooms into 1/8-inch-thick slices.
Preheat the oven to 400°F. Line two baking sheets with parchment paper.
In a medium bowl, stir together the olive oil, maple syrup, tamari or soy sauce, and smoked paprika until well combined. Toss the mushroom slices into the bowl until evenly coated. Place them on the prepared baking sheet in a single layer.
Bake for 15 to 17 minutes, or until the mushrooms are fully dried, turning them over once or twice during the baking time. The slices in the center of the tray might take longer than those closer to the edges; make sure that you check them frequently during the last few minutes of the baking time so they don’t burn and get bitter. Remove from the oven.
Serve or store in the refrigerator.
I’m so grateful to the person who made making noodles out of vegetables so popular! Whether you use a vegetable peeler, mandolin, spiralizer, or a knife to hand cut the veggies into strips, they’re a perfect vehicle for any sauce and provide a much more substantial meal with no empty carbs. Add them to a Rainbowl (page 148) or as a side for any meal like Dumplings (page 181). You can eat a simple bowl of Zoodles with Pesto (page 164) or Raw Marinara Sauce (page 139) and feel great and well nourished. Or if you’re like me and can’t resist a comforting bowl of noodle soup, then these are perfect for it . . . without all the usual MSG and additives and of course, the plastic packaging. If you seek a plastic-free way to purchase traditional noodles, visit a restaurant that makes them and bring along your own container for takeout. You can also find dried noodles and pasta in the bulk-food section of some stores—be sure to bring your own bag or container.
CHOOSE YOUR FAVORITE COMBINATION |
VEGETABLE NOODLES (2 cups per person) Beets Carrots Celery root Daikon Kohlrabi Zucchini RAW ONLY Cucumber COOKED ONLY Butternut squash Parsnips Sweet potatoes |
SAUCY (½ cup per person) Cashew Cream (page 160) Creamy Soup (page 118) Curry (page 194) Hummus (page 98) Oil-Free Mayonnaise (page 62) Pesto (page 164) Raw Marinara Sauce (page 139) Dressing (page 116) Spicy Peanut Sauce (page 180) TOPPINGS Arugula Chili flakes or fresh chilies Meatless Balls (page 136) Olive oil Mushroom Bacon (page 160) Vegan Parmesan (page 191) Vegetables (cooked and raw) |
SOUPY (2 cups per person) Curry (page 194) Miso soup Root-to-Leaf Stock (page 215) TOPPINGS Chili flakes (or fresh) Crispy Tofu (page 163) Green onions Kimchi (page 153) Mushrooms Pickles (page 151) Sesame seeds Vegetables (cooked) |
SWEET POTATO ZOODLE SOUP
MAKES 2 SERVINGS
1 large sweet potato (any color)
4 cups filtered water
3 tablespoons miso paste
2 carrots, sliced
6 shiitake mushrooms
1 small head broccoli, cut into bite-size pieces
½ cup fresh edamame, shelled
Crispy Tofu (recipe follows) for topping
Sauerkraut for topping
METHOD
Scrub the sweet potato. Peel and spiralize it into thick noodles.
In a medium stockpot over high heat, bring the water to a boil.
Spoon the miso paste into a small heatproof bowl and add ¼ cup of the boiling water to dilute the paste. Stir the mixture and then pour it back into the pot.
Add the carrots and mushrooms to the pot, reduce the heat to medium, and cook for 5 minutes. Add the sweet potato zoodles, broccoli, and edamame, return to a boil, and cook for 3 more minutes, or until the zoodles are soft and the broccoli still retains a slight crunch. (Don’t let them boil for too long, or else the zoodles will fall apart.) Remove from the heat.
Evenly divide the vegetables and soup into two serving bowls. Top each with the crispy tofu and a few spoonfuls of the sauerkraut and serve.
CRISPY TOFU
1 pound firm tofu
3 tablespoons brown rice flour
½ teaspoon salt
2 tablespoons olive oil
1 shallot, finely chopped
2 garlic cloves, minced
1 (½-inch) piece ginger, grated
½ teaspoon crushed Sichuan peppercorns
METHOD
Using a clean dish towel folded in half, wrap the tofu so both the top and bottom are covered with a few layers of the towel. Place it on a cutting board and place a heavy skillet on top to press all of the liquid out of the tofu; set aside for 15 to 20 minutes.
Slice the tofu into 1-inch cubes.
Place the flour and salt in a bowl and dredge the cubes in the mixture until lightly coated.
In a large skillet over medium-high heat, warm the olive oil. Add the tofu cubes and fry for 2 minutes on each side, or until they are crisped and nicely golden. When all of the sides are crisped, add the shallot, garlic, ginger, and peppercorns and sauté for 3 to 5 more minutes, tossing until well combined. Remove from the heat.
Serve immediately.
Pesto is a good complement when added to toasts, hummus, grains, soups, salad dressings, and marinades. It can also be frozen in small batches for use any time. You can always prepare this using a mortar and pestle, but if you’re pressed for time, use a food processor or blender. Pesto is a great way to use up herbs and greens and keep them from spoiling.
CHOOSE YOUR FAVORITE COMBINATION |
GREENS (3–4 cups chopped) Carrot greens Fresh basil Fresh cilantro Fresh dill Fresh mint Fresh parsley Kale Microgreens Spinach |
AROMATICS (1–3 pieces) Garlic cloves Garlic scapes (stalks) |
TEXTURE (¼ cup) Almonds Cashews Pepitas (pumpkin seeds) Pine nuts Pistachios (shelled) Sunflower seeds Walnuts |
SEASONING ½ teaspoon salt + 2–3 tablespoons nutritional yeast |
ACIDITY (2 teaspoons) Apple cider vinegar Freshly squeezed lemon juice Freshly squeezed lime juice Rice vinegar Wine vinegar |
OIL (¼–½ cup, to desired consistency) Avocado Nut Olive |
KALE PESTO
MAKES 4 SERVINGS
4 cups kale
¼ cup olive oil, plus more as needed
¼ cup sunflower seeds
3 tablespoons nutritional yeast
1 garlic clove
2 teaspoons apple cider vinegar
¼ teaspoon salt
METHOD
Remove the leaves from the stems of the kale, saving the stems for a batch of Root-to-Leaf Stock (page 215) or for a Super Smoothie (page 86).
Place the leaves, ¼ cup olive oil, sunflower seeds, nutritional yeast, garlic, vinegar, and salt in a food processor fitted with the “S” blade and process into a smooth paste. Add as much as 1 to 2 teaspoons more olive oil if needed to reach the desired consistency.
Serve or store refrigerator in an airtight container.
Following inspirational foodie accounts on Instagram opened my eyes to the vast array of beautiful, veggie-loaded pizzas out there, many of which include wholesome crusts made from vegetables and plant protein. They’re a far cry from the traditional cheese, tomato sauce, and white flour crust standard that looms large at nearly every kids’ party or event. This is a simple one that celebrates the freshness of end-of-summer heirloom tomatoes and the delights of pesto.
CHOOSE YOUR FAVORITE COMBINATION |
CRUST Flatbreads (page 168) Flour Tortillas (page 174) |
SPREAD Hummus (page 98) Mushroom Tapenade (page 109) Nut Cheese (page 101) Pesto (page 164) Raw Marinara Sauce (page 139) Roasted Eggplant Dip (page 170) Salsa (page 176) Sweet potatoes (cooked and mashed) |
TOPPINGS Arugula Avocados Beets Bell peppers Broccoli Corn Figs Fresh herbs Green onions Jalapeño peppers Legumes (cooked) Lettuce Mushrooms Nuts Red onion Spinach Tomatoes Zucchini |
SPRINKLES Chili flakes Dukkah Fresh chives Fresh herbs Freshly ground black pepper Freshly squeezed citrus juice and zest Green onion Hemp seeds Microgreens Nutritional yeast Sesame seeds Sprouts (page 24) Vegan Parmesan (page 191) |
HEIRLOOM TOMATO PIZZA
1 recipe Cauliflower Chickpea Flatbread (page 168)
2 cups Kale Pesto (page 164)
4–5 heirloom tomatoes in a variety of colors, sliced
Fresh basil for topping
Salt to taste
Freshly ground black pepper to taste
METHOD
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Prepare the cauliflower chickpea flatbread (page 168).
Bake for 20 minutes, flipping the crust over after 10 minutes to ensure even cooking. Remove from the oven and set aside to cool for 5 minutes.
Spread the kale pesto on the baked crust and arrange the tomatoes over it in a single layer. Arrange the basil on top and season with salt and black pepper. Serve.
I love that these crusts add flavor, nutrients, and a bit of color to an otherwise very plain pizza base. You can also slice them into strips and enjoy them with your favorite dip, such as Roasted Eggplant Dip (page 170).
CHOOSE YOUR FAVORITE COMBINATION |
VEGETABLES (6 ounces) Beet Butternut squash Carrot Cauliflower Celery root Parsnip Potato Sweet potato |
BASE ¼ cup ground flax seeds + 1 teaspoon garlic powder + ½ teaspoon salt + ½ cup filtered water |
FLOUR (¾ cup to 1 cup) Buckwheat Chickpea (gram) Oat Spelt Whole wheat |
BUTTERNUT SPELT FLATBREAD
6 ounces cooked butternut squash (about 2 cups)
1 cup spelt flour
¼ cup ground flax seeds
1 teaspoon garlic powder
½ teaspoon salt
½ cup filtered water
CAULIFLOWER CHICKPEA FLATBREAD
6 ounces raw cauliflower florets (about 2 cups)
1 cup chickpea (gram) flour
¼ cup ground flax seeds
1 teaspoon garlic powder
½ teaspoon salt
½ cup filtered water
BEETROOT BUCKWHEAT FLATBREAD
2 small beets, roasted (about 6 ounces)
½ cup whole wheat flour
¼ cup buckwheat flour
¼ cup ground flax seeds
1 teaspoon garlic powder
½ teaspoon salt
½ cup filtered water, plus more as needed
METHOD
To make the “dough”: Combine all of the ingredients in a food processor fitted with the “S” blade and process into a thick, pourable paste; add more water if needed. Set aside to rest for 20 to 30 minutes.
To bake: Preheat the oven to 400°F and line a baking sheet with parchment paper.
Spread the batter on the prepared baking sheet and bake for 20 minutes, flipping it over after 10 minutes. Remove from the oven.
ROASTED EGGPLANT DIP (BABAGANOUSH)
1 large eggplant
5 garlic cloves, tossed in 1 teaspoon of olive oil, to coat
3 tablespoons freshly squeezed lemon juice
2 tablespoons tahini
1 teaspoon ground cumin
¼ teaspoon cayenne pepper
¼ teaspoon salt
3 tablespoons olive oil, plus more as needed
Fresh parsley leaves for garnish
METHOD
Preheat the oven to 425°F.
Using the tines of a fork, pierce the eggplant all over at least a dozen times and place it on a baking sheet; place the garlic cloves next to it. Roast for 35 to 45 minutes, turning several times during the roasting time to ensure even cooking. Remove from the oven and set aside to cool.
Halve the eggplant lengthwise and scoop out the soft insides. Place them in a large bowl. Pop the garlic cloves out of their skins and add the cloves to the bowl, along with the lemon juice, tahini, cumin, cayenne pepper, salt, and olive oil. Using a fork or wooden spatula, smash the mixture together—you don’t need any electrical appliances for this. Cover and chill in the refrigerator.
Just before serving, drizzle the mixture with a little more olive oil and garnish with the parsley.
Tacos every day, I say! This is yet another perfect way to revitalize leftovers—just add a few fresh ingredients, as well as some staple condiments you might have on hand. I try to make a few batches of Flour Tortillas (page 174) on the weekend so I always have a stack in the freezer at the ready.
CHOOSE YOUR FAVORITE COMBINATION |
TORTILLAS (8; page 174) |
FILLING (2–3 cups) Cauliflower Legumes (cooked) Mushrooms Sweet potatoes Tofu + (2 tablespoons) Coconut butter Coconut oil Olive oil |
SPICES (2–3 teaspoons) Cayenne pepper Dried basil Dried oregano Dried parsley Dried rosemary Dried sage Dried thyme Five-spice powder Garam masala Ground cardamom Ground cumin Ground ginger Ground turmeric Smoked paprika Sweet paprika |
TOPPINGS (2 cups, mixed) Artichoke hearts Arugula Avocados Bell peppers Broccoli Cabbage Carrots Corn Fresh cilantro Jalapeño peppers Lettuce Quinoa Red onion Spinach Tomatoes Walnuts Zucchini |
SPRINKLES (2–3 tablespoons) Chili flakes Dukkah Fresh chives Fresh herbs Freshly grated citrus zest Freshly ground black pepper Freshly squeezed citrus juice Green onion Hemp seeds Microgreens Sesame seeds Sprouts (page 24) |
CONDIMENTS (to taste) Cashew Cream (page 160) Chutney (page 131) Hoisin Sauce (page 145) Homemade Harissa (page 126) Kimchi (page 153) Oil-Free Mayonnaise (page 62) Pesto (page 164) Pickles (page 151) |
COCONUT LIME CAULIFLOWER TACOS
MAKES 8
2 tablespoons coconut butter
½ onion, finely chopped
1 garlic clove, minced
1 small head cauliflower, cut into bite-size florets
1 teaspoon ground cumin
1 teaspoon ground turmeric
½ teaspoon smoked paprika
½ teaspoon cayenne pepper
2 tablespoons filtered water (optional)
½ teaspoon salt
¼ teaspoon freshly ground black pepper
¼ cup chopped fresh cilantro
Freshly grated zest and freshly squeezed juice of 1 lime
8 Flour Tortillas (page 174)
Sliced avocado, red cabbage, jalapeño pepper, green onion, and tomato; chili flakes; and Oil-Free Mayonnaise (page 62) diluted with freshly squeezed lime juice for serving
METHOD
In a skillet over high heat, warm the coconut butter. Add the onion and garlic and sauté for 3 minutes. Add the cauliflower, cumin, turmeric, paprika, and cayenne pepper and toss well to ensure even coating. If the mixture looks too dry, add the water, cover, and cook for 7 to 10 minutes, or until the cauliflower has softened. Remove from the heat and season with the salt and black pepper. Transfer to a bowl and set aside to cool slightly.
Add the cilantro and the lime zest and juice. Taste for seasoning and adjust as needed. Serve with the tortillas, avocado, cabbage, jalapeño pepper, green onion, tomato, chili flakes, and diluted oil-free mayonnaise.
I’ve found that many common packaged food items are quite simple to make at home. Food corporations profit by using inexpensive and basic ingredients, loading them up with additives to guarantee a longer shelf life, and making them so convenient that people wouldn’t consider making the same thing from scratch, like tortillas or flatbreads. However, in many home kitchens around the world, flatbreads are always made by hand. These three-ingredient wonders are the perfect vehicle for salsas, curries, and other dips.
MAKES 8
CHOOSE YOUR FAVORITE COMBINATION |
FLOUR (1¼ cups, plus more for rolling out the dough) Cornmeal Spelt Whole wheat |
WATER (½ cup) Filtered water |
SEASONING (1 teaspoon) Salt |
METHOD
Place the flour into a bowl and add the water and salt. Using a spoon, stir until well combined.
Turn out the dough onto a clean work surface and knead for 5 minutes, or until the dough is pliable. Return the dough to the bowl, cover with a dish towel, and set aside to rest for 15 to 30 minutes.
Warm a large, dry skillet over medium-high heat.
Sprinkle a thin layer of flour on the work surface. Return the dough to the work surface and divide it into eight equal pieces. Roll out each piece into a 5-inch-wide circle. (You can use an inverted bowl to cut out a perfect circle.) Place the first tortilla on the hot skillet and cook for 30 seconds, or until it begins to bubble up and form a few charred spots. Flip it over and cook for 30 more seconds. Remove from the heat, transfer to a plate, and wrap in a dish towel. Continue with the remaining tortillas until all have been cooked.
Use immediately or store in the freezer for future use.
VARIATION: TORTILLA CHIPS—Prepare the tortilla dough as described above, then cut each 5-inch circle into six triangle-shape wedges. Either fry them in a skillet with a little sunflower seed oil for 2 minutes, or until they get crispy, or bake them at 350°F for 12 to 15 minutes.
Enjoy the bounty of summer by snacking on a refreshing spicy dip. I prefer my salsa chunky, but you can always blend it a little for a smoother texture. A combination of sweet and spicy and crisp makes for a very healthy and satisfying snack.
CHOOSE YOUR FAVORITE COMBINATION |
BASE (2 cups) Mangoes Peaches Pineapple Tomatoes |
LEAFY GREENS (¼ cup chopped) Fresh basil Fresh cilantro Fresh parsley Microgreens Spinach |
AROMATICS (1–2 tablespoons) Fresh chives Garlic Green onion Onion Shallots |
ACIDITY (2 teaspoons) Apple cider vinegar Freshly squeezed lemon juice Freshly squeezed lime juice |
OPTIONAL ADDITIONS (½–1 cup) Avocado Bell peppers, roasted or raw Corn (cooked) Mangoes Peaches Pineapple Radishes Strawberries |
SPICE (to taste) Cayenne pepper Chili pepper* Smoked paprika *Some chilies are spicier than others. If you want less heat, carefully remove the seeds—and be extra careful when handling them as they can cause a burning sensation on your fingertips. |
SUMMER PEACH SALSA
MAKES 2 CUPS
2 peaches, diced
1 cup cooked corn
½ cup chopped roasted red pepper
¼ cup chopped fresh cilantro
1 garlic clove, minced
2 teaspoons freshly squeezed lime juice
½ teaspoon cayenne pepper
½ teaspoon salt, plus more to taste
METHOD
Combine all of the ingredients in a bowl and stir well (you can also pulse this a few times in the food processor if you prefer a smoother salsa). Set aside to allow the flavors to combine for 2 hours. Taste for seasoning and adjust as needed.
Serve or store refrigerated in an airtight container.
This is perhaps the most fun way to enjoy a salad. You’ll find that you don’t need very much to fill up these rolls, especially if you’re using a colorful variety of produce. Not only is eating a spectrum of vibrant vegetables appetizingly cheerful, it also ensures that your body is getting all the right nutrients. Consuming such a variety can strengthen your immune system. Follow the same simple rule you’d follow for any salad, snack, or soup: Make sure all the colors of the rainbow are included for a wholesome, naturally nutritious meal.
CHOOSE YOUR FAVORITE COMBINATION |
WRAPS (1 bunch—use large leaves) Bok choy Cabbage Chard Collard greens |
PROTEIN (½ cup) Hummus (page 98) Legumes Spicy Peanut Sauce (page 180) Tahini Tofu |
FILLINGS (½ cup of each color) Asparagus, sliced Avocado, sliced Beets, julienned Bell peppers, sliced Cabbage, shredded Carrots, sliced Celery, sliced Cucumbers, sliced Green beans, sliced Green onions, sliced Mangoes, sliced Radishes, sliced Sweet potatoes, sliced (roasted or steamed for 20 minutes) |
LEAFY GREENS (2 cups, finely shredded; optional) Arugula Bok choy Fresh herbs Kale Lettuce Microgreens Radicchio Spinach Sprouts (page 24) |
DIPPING SAUCE (as needed) Cashew Cream (page 160) Garlic Mayonnaise (page 62) Hoisin Sauce (page 145) Homemade Harissa (page 126) Spicy Peanut Sauce (page 180) |
METHOD
Prepare all the filling vegetables and shred the leafy greens, if using. Cook the sweet potatoes, if using, and you can sauté or steam the asparagus and green beans for 5 minutes, if desired. Root vegetables can either be julienned or sliced paper-thin with a mandolin; other vegetables should be sliced into long, thin strips.
BOK CHOY RAINBOW ROLLS
1 bunch bok choy
1 carrot, julienned
2 watermelon radishes, julienned
½ cup finely shredded red cabbage
1 avocado, sliced into long strips
1 cup Hummus (page 98)
METHOD
Fill a large bowl with ice water and set aside.
Bring a medium stockpot of water over high heat to a boil.
Separate the leaves of the bok choy from the core. Parboil each leaf by dipping it into the boiling water for 30 seconds, or until softened; then, immediately put it into the ice bath to stop the cooking process. Drain and pat dry with a clean dish cloth.
Using a sharp knife, shave the curved thicker bottom portion of each leaf so it is the same thickness as the stalk and flexible enough to roll up smoothly when filled (they’re easier to roll if you use only the dark green, leafy portions).
Spread a tablespoonful of the hummus in the center of each leaf and then arrange the fillings next to each other in a tight line. Don’t overstuff them; be sure to leave lots of space around the sides so that the leaves will be easy to roll up. Roll up each one like an open-ended burrito—fold in the bottom and then roll tightly. Repeat until all of the rolls have been filled and wrapped.
Serve.
SPICY PEANUT SAUCE
3/4 cup unsalted peanuts
¼ cup filtered water
2 tablespoons pure maple syrup
2 tablespoons low-sodium tamari or soy sauce
1 (½-inch) piece ginger, freshly grated
1 teaspoon apple cider vinegar
1 garlic clove
¼ teaspoon cayenne pepper
METHOD
In a blender or food processor fitted with the “S” blade, combine all of the ingredients and blend until smooth.
It’s always a good idea to do a little meal prep when you have the time. I first started making my own dumplings when we were living in Tokyo and I began to miss Chinese dumplings. It’s great to have a stash in the freezer for an easy, cozy meal you can heat up quickly. Ready-made wrappers are certainly convenient, but since I’ve gone plastic-free, I’ve found that making them from scratch is easy . . . and rather therapeutic. To prevent them from falling apart, make sure the filling isn’t too wet. Recipes for traditional dumplings, which are stuffed with meat and leafy greens, often call for you to salt the shredded greens and set them aside to rest for 1 hour so the moisture is drawn out. Then, you rinse off the salt and squeeze out any excess liquid before stuffing. When making vegan dumplings, a mixture of vegetables and tofu, it’s easier to sauté everything and cook off the excess moisture.
CHOOSE YOUR FAVORITE COMBINATION |
WRAPPERS (1 portion) |
LEAFY GREENS FILLING (2 cups) Bok choy Cabbage Chard Collard greens Kale Watercress |
AROMATICS (2–3 tablespoons) Fresh chives Freshly grated ginger Garlic Green onion Leeks Onion Shallots |
TO COOK THE DUMPLINGS 3 tablespoons sunflower seed oil + ¼ cup filtered water |
OTHER FILLINGS (2 cups) Butternut squash Daikon Mushrooms Tofu |
SEASONINGS 1 tablespoon low-sodium tamari or soy sauce + ½ teaspoon salt + ¼ teaspoon white pepper + 1½ tablespoons olive oil |
NEW YEAR’S DUMPLINGS
MAKES 24
FOR THE WRAPPERS
3 cups white whole wheat flour
1 teaspoon baking powder
¼ teaspoon salt
1 cup hot water
1 tablespoon light sesame oil
FOR THE FILLING
1½ tablespoons olive oil, plus more as needed
2 cups finely chopped fresh spinach
1 cup finely diced butternut squash
6 ounces extra-firm tofu, finely chopped
1 stalk green onion, finely chopped
1 (2-inch) piece ginger, freshly grated
1 tablespoon tamari or soy sauce
½ teaspoon salt
¼ teaspoon white pepper
TO COOK THE DUMPLINGS (per batch)
3 tablespoons sunflower seed oil
¼ cup filtered water per batch
METHOD
Make the wrappers: In a large bowl, sift together the flour, baking powder, and salt. Add the hot water and sesame oil and stir until the mixture begins to clump together. Knead in the bowl until a ball of dough forms.
Turn out the dough onto a clean work surface and knead for 10 more minutes, or until the dough becomes smooth and elastic (like Play Doh). Wrap the dough in parchment paper and set aside to rest at room temperature for 20 minutes, but not for more than 1 hour.
Make the filling: Warm a large, dry skillet over high heat. Add 1½ tablespoons of the olive oil, swirling the skillet to ensure the bottom is well coated. Add the filling ingredients and sauté for 5 to 7 minutes, or until the mixture is softened and any liquid has evaporated.
Transfer to a bowl and set aside to cool for at least 30 minutes, stirring the mixture occasionally to ensure the steam releases.
On a clean, lightly floured work surface, roll the wrapper dough into a long strand about 1-inch in diameter and divide it into 24 equal pieces. Using a rolling pin, flatten each of the pieces and roll them out to ⅛-inch-thick rounds (if desired, trim these to uniform sizes using either a large circular cookie cutter or trace around them with a small inverted bowl and a sharp knife). Cover the rolled-out dough rounds with parchment paper to keep it from drying out.
Have a seat and get comfortable at a clean, dry work surface. Place a little water in a small bowl for sealing the wrappers and line a baking sheet with parchment paper.
Assemble the dumplings: Place one dough round in the palm of your hand. Place one spoonful of the filling in the center of the dough round; take care not to overfill, or they’ll be difficult to close. Dip your fingertip into the water and moisten the entire perimeter of the wrapper. Fold the wrapper in half—into a semi-circle—and firmly pinch the edges together to seal (you can then pinch pleats into the folds as well, although that isn’t necessary). Place the assembled dumpling onto the prepared baking sheet and continue until you run out of wrappers or filling. (If you plan to cook the dumplings at a later date, at this point, you can place the tray into the freezer. Make sure the dumplings are placed in a single layer. After 3 hours, or when frozen, transfer to a container for future use.)
Warm a large, dry skillet over high heat. Add 1½ tablespoons of the sunflower seed oil, swirling the pan around to ensure even coating of the entire surface. Add some of the dumplings in a single layer, making sure not to overcrowd the pan, and gently shake the pan to ensure that the dumplings get coated with oil and don’t stick to the bottom of the pan.
Reduce the heat to medium, cover, and toast for 5 minutes.
Carefully add the ¼ cup of the water to the pan, cover, and cook for 6 minutes, or until steamed through and the liquid has evaporated. Drizzle on 1 more tablespoon of the oil. Cook, uncovered, for 3 more minutes, or until the skin has crisped up. Turn the dumplings over, shaking the pan to keep them from sticking to the bottom, and cook, uncovered, for 3 more minutes, or until crisped on the other side. Add more of the oil between batches to keep the surface well coated.
Serve immediately.
SCALLION GINGER SAUCE
1 (2-inch) piece ginger, finely chopped
1 green onion, finely chopped
1½ teaspoons sesame oil
¼ teaspoon salt
CHILI DIPPING SAUCE
2 small chili peppers, finely sliced
2 tablespoons tamari or soy sauce
1 teaspoon rice vinegar
METHOD
Stir together each of the sauce ingredients into two small bowls.
Ever since I saw the Pixar movie Ratatouille, I knew I had to make ratatouille this way. Traditional ratatouille is a peasant vegetable stew of mushy vegetables, but this preparation method is much more impressive and the vegetables don’t all fall to pieces! This is also one of my all-time favorite dishes to prepare with children of any age. I still prefer to call it a ratatouille, but I’m often corrected and told it’s either a tian or confit byaldi. So I came up with my own name for this dish: Ratatian. I’ve tried it with all sorts of sauces as the base, and I’m delighted with the outcome every time! Try to use vegetables that are roughly the same diameter.
CHOOSE YOUR FAVORITE COMBINATION |
LIQUID BASE (1 cup) Cashew Cream (page 160) Creamy Soup (page 118) Curry (page 194) Fresh tomato puree Raw Marinara Sauce (page 139) |
AROMATICS (2–3 tablespoons) Fresh chives Freshly grated ginger Garlic Green onion Leeks Onion Shallots |
OIL (2 tablespoons) Coconut Olive Sesame, light Sunflower seed |
HERBS (3 teaspoons) Fresh basil Fresh oregano Fresh parsley Fresh thyme |
VEGETABLES (5 pieces) Beets Bell peppers Carrots Delicata squash Eggplant Parsnips Plum tomatoes Potatoes Summer squash Sunchokes Sweet potatoes Turnips Zucchini |
SEASONING (¼ teaspoon) Freshly ground black pepper Salt |
RATATOUILLE’S RATATOUILLE
MAKES 6 TO 8 SERVINGS
3 medium tomatoes
1 shallot, chopped
1 garlic clove, chopped
2 tablespoons olive oil
3 teaspoons fresh oregano
Salt, to taste
Freshly ground black pepper, to taste
1 Asian eggplant
1 small zucchini
1 small summer squash
½ red bell pepper, deseeded
3 small plum tomatoes
METHOD
Preheat the oven to 400°F.
In a food processor fitted with the “S” blade, process the tomatoes, shallot, and garlic until pureed.
Transfer to a 10-inch round baking dish. Drizzle with 1 tablespoon of the olive oil and sprinkle with ½ of the oregano. Season with the salt and black pepper.
Using a mandolin or a really sharp knife, thinly and evenly slice the eggplant, zucchini, summer squash, and bell pepper into ⅛-inch-thick rounds and strips (the thinner, the better!). Using a sharp knife, slice the plum tomatoes as evenly as possible. Compile the vegetable slices into colorful, patterned mini-stacks.
Arrange these vegetable stacks, a few at a time, into the prepared baking dish in a concentric spiral pattern from the outer edge to the inside, taking care to fan them out a bit. Stuff in as many vegetable slices as possible, saving the smaller rounds for the center of the dish. Drizzle with the remaining 1 tablespoon of the olive oil and season with the salt and black pepper. Sprinkle with the remaining oregano.
Cover the dish with a piece of parchment paper cut to fit just inside the dish’s rim, directly atop the arranged vegetables, and bake for 40 minutes to 1 hour, or until softened but not limp, depending on the thickness of your vegetable slices. Remove from the oven.
Serve immediately.
Here are some impressive ratatian creations by:
ROW 1: @ikaputri3 @chef_seabones @avivawittenberg
ROW 2: @rainbowplantlife @theradiantkitchen @mangelka
ROW 3: @highonwholesome @urbankitchenapothecary @plasticfreefoodie
More inspiration can be found on Instagram #ratatian
Gratin is a favorite dish at our holiday table, but using traditional cream is too decadent, filling, and over-the-top. I love this vegan variation, as it adds extra protein to a side dish. The vegetables should be thinly sliced; they can be arranged like Ratatian (page 185) or layered evenly on top of each other in a high-rimmed baking dish.
CHOOSE YOUR FAVORITE COMBINATION |
VEGETABLES (3 pounds) Beets Butternut squash Carrot Cauliflower Celery root Delicata squash Eggplant Mushrooms Parsnips Potatoes Summer squash Sunchokes Sweet potatoes Turnips Zucchini |
SEASONING Freshly ground black pepper Salt |
OPTIONAL TOPPING Fresh herbs Vegan Parmesan (page 191) |
CREAM 2 tablespoons coconut or other vegan butter + 2 tablespoons arrowroot powder + 2 cups unsweetened Plant Milk (page 82) |
TRI-COLOR GRATIN
MAKES 5 TO 6 SERVINGS
2 tablespoons coconut butter
2 tablespoons arrowroot powder
2 cups unsweetened Almond Milk (page 82)
2 beets
2 large carrots
1 celery root
Salt to taste
Freshly ground black pepper to taste
½ cup Vegan Parmesan (recipe follows)
METHOD
Preheat the oven to 350°F. Grease a high-rimmed baking dish.
In a small saucepan over medium heat, melt the coconut butter. Stir in the arrowroot powder until a thick paste forms.
Reduce the heat to low and add a splash of the almond milk—just enough to dilute the paste and to ensure that there aren’t any floury lumps. While stirring constantly, continue to gradually add the milk until it is all in the saucepan.
Raise the heat to medium and cook, stirring occasionally, for 6 to 8 minutes, or until the mixture thickens to the consistency of a thick gravy. Remove from the heat and set aside to cool.
Peel the vegetables, reserving the peels for making Root-to-Leaf Stock (page 215). Using a mandolin or a really sharp knife, thinly and evenly slice the vegetables into ¼-inch-thick slices (the thinner, the better!).
Place the beets in several layers into the prepared baking dish. Season with the salt and black pepper and pour a third of the thickened almond milk over it. Repeat with all the carrots, and then all the celery root slices, pausing between each layer to season and add the rest of the thickened almond milk.
Bake for 1 hour. Remove from the oven.
Raise the heat to 400°F. Sprinkle an even layer of the vegan parmesan on top of the layered vegetables and return to the oven. Bake for 15 more minutes, or until the top is browned. Remove from the oven.
Serve hot.
VEGAN PARMESAN
MAKES ¾ CUP
1 cup raw cashews
¼ cup nutritional yeast
½ teaspoon salt
METHOD
In a blender, combine the ingredients and blend until the mixture has the consistency of coarse sand.
Use or store in an airtight jar in the refrigerator.
Whether you’re looking to make an all-in-one weeknight meal or getting ready for a dinner party, preparing the ingredients for this dish and stuffing them in advance makes it easy to pop the whole thing in the oven and quickly heat it through. They’re fun to eat, too! If you use seasonal ingredients for the stuffing, along with a variety of pulses, grains, and greens, the possibilities are endless.
CHOOSE YOUR FAVORITE COMBINATION |
VEGETABLES TO STUFF Acorn squash Bell peppers Butternut squash Delicata squash Eggplant Mushrooms Onions Summer squash Tomatoes Zucchini |
AROMATICS (1–2 tablespoons) Fresh chives Freshly grated ginger Garlic Green onion Leeks Onion Shallots |
STUFFING 1 cup cooked beans (page 26) + 1 cup cooked grains + 1 cup leafy greens |
HERBS & SPICES (1–2 teaspoons) Freshly ground black pepper Ground cumin Curry powder Ground fennel Fresh oregano Fresh parsley Smoked paprika Fresh rosemary Fresh sage Fresh tarragon Fresh thyme |
STUFFED DELICATA SQUASH
MAKES 4 SERVINGS
1 tablespoon olive oil, plus more for coating
1 small onion, finely chopped
½ cup lentils, rinsed
½ cup tri-color quinoa blend, rinsed
1 teaspoon fresh oregano
1 teaspoon fresh basil
1 teaspoon fresh thyme
1 garlic clove, minced
2 cups boiling filtered water
1 cup finely chopped kale, plus more for serving
1 teaspoon salt
2–3 delicata squash, seeds removed and cut into 3-inch segments
Pomegranate arils for garnish
METHOD
Preheat the oven to 400°F. Lightly grease a shallow-rimmed baking dish.
In a medium saucepan over medium-high heat, warm the olive oil. Add the onion and sauté for 3 to 5 minutes, or until softened. Add the lentils, quinoa, herbs, and garlic and toss until evenly coated. Carefully pour in the water and bring the mixture to a boil.
Reduce the heat to low, cover, and simmer for 20 minutes.
Uncover and stir in the 1 cup of kale and the salt. Remove from the heat and set aside to cool.
Tightly pack the lentil-quinoa mixture into the delicata segments and place them into the prepared baking dish. Bake for 30 to 40 minutes. Remove from the oven and set aside to cool for 10 minutes.
Add the remaining kale to the dish and sprinkle with the pomegranate arils. Serve.
Curry from any part of the globe is a staple in our household. We all enjoy the warming spices, and—more importantly—I love the anti-inflammatory, immune-boosting benefits of turmeric. Did you know that pairing black pepper with turmeric dramatically increases its bioavailability? Repurpose any leftovers and make them much more flavorful by throwing them into a delicious, piquant curry sauce. Curry sauce and rice was my favorite lunch in my high school’s cafeteria, but now I know better, so I make sure to add lots of vegetables and pulses to make it a complete meal. Some Indian restaurants like to make curry sauce on its own and steam the vegetables (recipe follows) separately so the vegetables don’t get overcooked and the sauce doesn’t get watery.
CHOOSE YOUR FAVORITE COMBINATION |
BASE 1 tablespoon olive oil + 1–2 garlic cloves, chopped + 1 small onion, chopped + 1 (½-inch) piece ginger, freshly grated + ½ teaspoon salt |
FLAVOR Caribbean Japanese Thai Green Tikka Masala (recipes follow) |
LIQUID (additional 1–2 cups, to desired consistency) Coconut Milk (page 82) Filtered water Root-to-Leaf Stock (page 215) |
PROTEIN (1 cup) Pulses (cooked; page 26) Tofu |
FINISHING TOUCHES (to taste) Chili pepper, fresh or dried, to taste Fresh herbs Freshly squeezed citrus juice and zest |
VEGETABLES (1 pound) Beans Broccoli Brussels sprouts Carrots Eggplant Okra, whole Pumpkin Zucchini + (in the last minute, 1 cup) Fresh herbs Leafy greens, finely shredded Microgreens |
Caribbean Peanut Curry, page 198
THAI GREEN CURRY
1 tablespoon olive oil
1 small onion, chopped
1 (½-inch) piece ginger, freshly grated
1–2 garlic cloves, chopped
½ teaspoon salt
¼ cup chopped fresh cilantro
1 stem lemongrass, bottom third only, or 6 full blades of the North American variety
2 kaffir lime or lemon balm leaves
2 teaspoons coriander seeds or ground coriander
½ teaspoon cumin seeds or ground cumin
¼ teaspoon green peppercorns
1 cup Coconut Milk (page 82)
1 cup filtered water or Root-to-Leaf Stock (page 215)
1 pound steamed vegetables of your choice
METHOD
In a large stockpot over high heat, warm the olive oil. Add the onion, ginger, garlic, and salt and sauté for 3 to 5 minutes. Stir in the cilantro, lemongrass, lime leaves, coriander, cumin, and green peppercorns and sauté for 1 to 2 minutes, or until fragrant. Remove from the heat.
Transfer the contents of the saucepan to a blender. Add the coconut milk and blend until smooth.
Return the contents of the blender to the saucepan. Add the vegetables of your choice and as much of the water as needed to just cover the mixture. Place over high heat and bring to a boil.
Reduce the heat to low and simmer for 12 to 17 minutes, or until the vegetables have softened. Remove from the heat.
TIKKA MASALA
1 tablespoon olive oil
1 small onion, chopped
1 (½-inch) piece ginger, freshly grated
1–2 garlic cloves, chopped
½ teaspoon salt
1 tomato, finely chopped
2–4 tablespoons finely chopped fresh cilantro leaves and stems
1 tablespoon paprika
1 teaspoon ground coriander
1 teaspoon garam masala
1 teaspoon ground cumin
1 teaspoon ground turmeric
¼ teaspoon freshly ground black pepper
¼ teaspoon ground cardamom
¼ teaspoon cayenne pepper (more if you like it spicy!)
1–2 cups filtered water or Root-to-Leaf Stock (page 215)
1 pound steamed vegetables of your choice
METHOD
In a large stockpot over high heat, warm the olive oil. Add the onion, ginger, garlic, and salt and sauté for 3 to 5 minutes. Stir in the tomato, cilantro, paprika, coriander, garam masala, cumin, turmeric, black pepper, cardamom, and cayenne pepper and sauté for 1 to 2 minutes, or until fragrant. Remove from the heat.
Transfer the contents of the saucepan to a blender. Add ½ cup of the water and blend until smooth.
Return the contents of the blender to the saucepan. Add the vegetables of your choice and as much of the remaining water as needed to just cover the mixture. Place over high heat and bring to a boil.
Reduce the heat to low and simmer for 12 to 17 minutes, or until the vegetables have softened. Remove from the heat.
Transfer to a serving bowl and serve immediately.
JAPANESE CURRY
1 tablespoon olive oil
1 small onion, chopped
1 (½-inch) piece ginger, freshly grated
1–2 garlic cloves, chopped
½ teaspoon salt
½ apple, peeled and cored
Handful cherry tomatoes
3 tablespoons flour of your choice
2 teaspoons ground coriander
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon garam masala
¼ teaspoon freshly ground black pepper
1¼ cups filtered water
2 tablespoons 100-percent cocoa or cacao powder
2 tablespoons pure maple syrup
2 tablespoons low-sodium tamari or soy sauce
METHOD
In a small saucepan over high heat, warm the olive oil. Add the onion, ginger, garlic, and salt and sauté for 3 to 5 minutes. Add the apple, tomatoes, flour, coriander, turmeric, cumin, and garam masala and sauté for 1 to 2 minutes, or until fragrant. Remove from the heat.
Transfer the contents of the saucepan to a blender. Add the water, cocoa powder, maple syrup, and tamari or soy sauce and blend until smooth.
Return the contents of the blender to the saucepan and place it over medium-high heat. Bring to a boil.
Reduce the heat to low and simmer for 10 to 15 minutes, or until thickened. Remove from the heat.
Transfer to a serving bowl and serve immediately.
CARIBBEAN PEANUT CURRY
MAKES 4 SERVINGS
2 cups filtered water
½ cup unsalted peanuts
1 small onion, chopped
1 jalapeño pepper
1 (½-inch) piece ginger, freshly grated
2 garlic cloves, chopped
1 tablespoon olive oil
2 teaspoons ground turmeric
½ teaspoon cayenne pepper
½ teaspoon salt
¼ teaspoon ground cumin
¼ teaspoon yellow mustard
¼ teaspoon freshly ground black pepper
⅛ teaspoon freshly grated nutmeg
3 tablespoons coconut butter, softened
½ pound okra, whole
2 purple carrots, cut into ½-inch slices
¼ pound broccoli, cut into bite-size pieces
1 cup cooked red kidney beans (page 26)
1 cup microgreens
Freshly squeezed juice of 1 lime
METHOD
In a blender, combine the water, peanuts, onion, jalapeño pepper, ginger, garlic, oil, turmeric, cayenne pepper, cumin, mustard, black pepper, and nutmeg and blend together.
Transfer the contents of the blender to a large saucepan over medium-high heat. Stir in the coconut butter as you bring to a boil.
Reduce the heat to low, cover, and simmer for 10 to 12 minutes. Remove from the heat.
Place a separate pot fitted with a steamer basket and containing 1 inch of water over high heat and bring to a boil. Add the vegetables in batches and steam for 2 to 3 minutes per batch. Remove from the heat and set aside.
Return the sauce to high heat and stir in the vegetables and kidney beans. Cook for 3 minutes, or until heated through. Remove from the heat.
Transfer to a serving bowl and stir in the microgreens. Add the lime juice and serve immediately.
STEAMED VEGETABLES
Steaming vegetables are an ideal way to cook them and still retain all the nutrients. Unless instructed otherwise below, be sure to evenly cut them into bite-size pieces to ensure uniform cooking.
2 TO 3 MINUTES (1 CUP EACH)
Asparagus, trimmed, whole
Broccoli, cut into bite-size pieces
Carrots, ½-inch slices
Cauliflower, bite-size pieces
Green peas, whole
Leafy greens, whole
Okra, whole
Zucchini, ½-inch slices
8 TO 10 MINUTES (1 CUP EACH)
Beets, cut into quarters
Brussels sprouts, halved
Fennel, cut into quarters
Kohlrabi, cut into eighths
Pumpkin, cut in 2-inch chunks
Turnips, cut into 1-inch chunks
Sweet potato, cut into 2-inch chunks
METHOD
Place a stockpot fitted with a steamer basket and containing 1 inch of water over high heat and bring to a boil. Add the vegetables in batches in a loose layer and steam for the time indicated above per batch. Remove from the heat and repeat as necessary until all vegetables are steamed. Plunge steamed vegetables in an ice bath to prevent them from overcooking. Reheat in sauce when serving.
When you’re making a vegan chili, loading in a wide variety of vegetables and plenty of warming, spicy flavors means that no one will ever miss the meat. This is a perfect meal for those times when your fridge looks a little empty. You can use up all the bits and bobs of fresh ingredients and make good use of the dry-goods items in your pantry. If you preserve fresh tomatoes or sauce made from them in the freezer, this is the perfect way to enjoy them, too. In late fall, fresh cranberry beans are available at the farmers’ market, and I always love to include them in my chili. The bright pink patterns on the shells and beans are really quite beautiful.
CHOOSE YOUR FAVORITE COMBINATION |
BEANS (2 cups, fresh or cooked) Adzuki Black Borlotti Cannellini Chickpeas Cranberry Navy Pinto Red kidney or (1 cup, dried) Lentils |
LIQUID (2 cups) Filtered water Root-to-Leaf Stock (page 215) |
TOMATO SAUCE (3 cups/24 ounces) Raw Marinara Sauce (page 139) 6 tomatoes, blended |
HEAT (to taste) Cayenne pepper Fresh chili pepper |
BASE 1 tablespoon olive oil + 2 garlic cloves, chopped + 2 celery stalks, chopped + ½ onion, chopped |
VEGETABLES, ADDITIONAL (2–3 cups) Acorn squash Butternut squash Carrots Corn Leeks Mushrooms Pumpkin Sweet potatoes Zucchini |
SPICES 1 teaspoon ground cumin + 1 teaspoon sweet paprika + 1 teaspoon dried oregano |
PUMPKIN CHILI
MAKES 4 TO 6 SERVINGS
1 tablespoon olive oil
3 carrots, finely diced
2 celery stalks, finely diced
½ onion, finely chopped
2 garlic cloves, minced
2 cups fresh cranberry beans
1 teaspoon ground cumin
1 teaspoon fresh oregano
1 teaspoon sweet paprika
2 cups Raw Marinara Sauce (page 139)
2 cups filtered water
2 zucchini, finely diced
2 acorn squash, cut in half, seeds removed, and roasted
¼–½ teaspoon cayenne pepper or to taste
METHOD
Coat the bottom of a large stockpot with the olive oil and place it over high heat. Add the carrots, celery, onion, and garlic and sauté for 5 minutes, or until the onion is softened.
Stir in the beans, cumin, oregano, and paprika and cook, stirring constantly, for 2 minutes, or until the spices are fragrant. Pour in the raw marinara sauce and the water and bring to a boil.
Reduce the heat to low, cover, and simmer for 40 minutes to 1 hour, or until the beans are soft. About 15 minutes before the cooking time is up, stir in the zucchini.
When the cooking time is complete, stir in the acorn squash and season with the cayenne pepper. Remove from the heat.
Serve hot.
NOTE: If you want to cook the acorn squash along with the rest of the chili rather than roasting it, making it a one-pot meal, just peel and dice it and add it at the same time as the zucchini.
A one-pot meal is always a win, and it’s just as easy to make a lot, so it can last throughout the week. Stews are often more flavorful the next day. Always add a handful or two of dark, leafy greens just before serving to add freshness, as well as nutrients and color. The warming spices in this recipe are good for digestion and circulation—and perfect for the colder months of the year.
CHOOSE YOUR FAVORITE COMBINATION |
BASE 2 tablespoons olive oil + ½ red onion, finely chopped + 2–3 garlic cloves, finely chopped + 1 teaspoon salt |
THICKENER (2 tablespoons) Brown rice flour Chickpea (gram) flour Spelt Whole wheat |
SPICES (1 to 3 teaspoons) Bay leaves Cayenne pepper Dried basil Dried lemongrass Five-spice powder Fresh oregano Fresh parsley Fresh rosemary Fresh sage Fresh tarragon Fresh thyme Freshly ground black pepper Garam masala Ground cardamom Ground cinnamon Ground cumin Ground ginger Ground turmeric Star anise Sweet paprika |
VEGETABLES (3–4 cups) Acorn squash Butternut squash Carrots Celery Celery root Daikon Fennel Green beans Kohlrabi Leeks Mushrooms Okra Parsnips Peppers Potatoes Pumpkin Sweet potatoes Tomatoes Turnips Zucchini |
LIQUID (2–3 cups for the stew or ½–1 cup for pie) Filtered water Root-to-Leaf Stock (page 215) |
LEGUMES (2 cups, fresh or cooked) Adzuki Black Borlotti Cannellini Chickpeas Lentils Navy Pinto Red kidney |
MOROCCAN TAGINE
MAKES 4 SERVINGS
2 tablespoons olive oil
½ red onion, finely chopped
3 garlic cloves, finely chopped
2 tomatoes, chopped
1 tablespoon five-spice powder
1 cinnamon stick or 1 teaspoon ground cinnamon
2 bay leaves
2 tablespoons chickpea (gram) flour
1 sweet potato, cut into 2-inch cubes
1 medium eggplant, cut into 2-inch cubes
1 red bell pepper, seeds removed, cut into 2-inch pieces
2 cups lentils
2–3 cups filtered water
1 teaspoon salt
¼ teaspoon cayenne pepper (optional)
Cooked couscous or rice or Mash (page 204) for serving
METHOD
In a medium stockpot over high heat, warm the olive oil. Add the onion and garlic and gently sauté for 5 minutes, or until soft. Add the chopped tomatoes, chickpea flour, and spices, tossing until well coated. Add the sweet potato, eggplant, and bell pepper and stir well. Add the lentils and water and bring to a boil.
Reduce the heat to low, cover, and simmer for 30 to 40 minutes, or until the eggplant is soft but not mushy. Season with the salt and the cayenne pepper, if using, to taste. Remove from the heat.
Serve hot with the couscous, rice, or mash.
When it comes to the Thanksgiving meal, for me it’s really all about the sides. I was never really a fan of turkey, anyway, and all the side dishes were substantial enough to make a meal. That’s how I try to treat every meal, making a variety of vegetables the highlight. Mixing lots of vegetables and proteins with a simple side dish, like mashed potatoes, makes it more nutritionally substantial.
CHOOSE YOUR FAVORITE COMBINATION |
VEGETABLES FOR MASH (2–3 pounds) Butternut squash Cauliflower Celery root Parsnips Potatoes Pumpkin Sunchokes Sweet potatoes Turnips |
PROTEIN, BEANS (1 cup, cooked) Cannellini Chickpeas Navy beans |
PLANT MILK (page 82; 3 tablespoons) Almond Brazil nut Cashew Coconut Hazelnut Hemp Macadamia Oat Pecan Pepitas (pumpkin seeds) Pistachio Sunflower seeds Walnuts |
SPRINKLES (2–3 tablespoons) Chili flakes Dukkah Fresh chives Freshly ground black pepper Freshly squeezed lime juice and zest Green onion Hemp seeds Herbs Nutritional yeast |
SALT (½ teaspoon) |
CELERY ROOT MASH WITH ROASTED CARROTS
MAKES 4 SERVINGS
4 tablespoons olive oil
1 tablespoon za’atar
1 cup cooked chickpeas (page 26)
2 pounds carrots, scrubbed
4 potatoes, peeled and cubed
1 celery root, peeled and cubed
3 tablespoons Hemp Milk (page 82)
1 garlic clove, minced
¾ teaspoon salt
¼ teaspoon freshly ground black pepper
METHOD
Preheat the oven to 425°F. Line a baking sheet with parchment paper. Mix 2 tablespoons of the olive oil with the za’atar and set aside. Set aside a few spoonfuls of the chickpeas to use as a garnish.
Lightly coat the carrots with the remaining 2 tablespoons of the olive oil and place them on the prepared baking sheet. Roast for 25 minutes. Remove from the oven.
Fill a stockpot half full with water and bring to a boil. Add the potatoes and celery root and boil for 20 minutes, or until soft. Remove from the heat, drain well, and return to the stockpot.
Add most of the chickpeas, the hemp milk, and the garlic to the stockpot and mash well (you can also transfer the mixture to a food processor fitted with the “S” blade and puree the mixture). Season with the salt and black pepper.
Spoon the mixture onto a serving dish. Top with the roasted carrots, the reserved chickpeas, and a drizzle of the za’atar–olive oil mixture.
Simply by combining spices, a kitchen can be transformed into a mode of travel, as you voyage around a world of flavors. Seasoning vegetables makes them flavorful, exciting, and fun. Marinate your veggies for 1 hour at room temperature, or overnight in the refrigerator, before cooking. In these recipes, you’ll encounter spice blends that incorporate the six flavors of foods that according to ayurvedic principles all have beneficial effects on the body. Pictured are the Mediterranean, Jerk, and Teriyaki marinades.
MAKES ½ CUP
CHOOSE YOUR FAVORITE COMBINATION |
|||||
CHINESE BBQ |
JERK |
MEDITERRANEAN |
MIDDLE EASTERN |
TANDOORI |
TERIYAKI |
SWEET 3 tablespoons Hoisin Sauce (page 145) |
1 tablespoon coconut sugar |
3 tablespoons olive oil |
2 tablespoons allspice + 2 tablespoons olive oil |
1 tablespoon olive oil + 1 teaspoon garam masala |
1 tablespoon coconut sugar, pure maple syrup, or raw cane sugar |
PUNGENT 1 tablespoon paprika |
5 garlic cloves, chopped + 1 (2-inch) piece ginger, freshly grated + 1 teaspoon cayenne pepper + 1 teaspoon freshly ground black pepper |
4 garlic cloves, chopped |
½ red onion, chopped + garlic clove, chopped + ½ teaspoon ground ginger |
4 garlic cloves, minced + 2 tablespoons freshly grated ginger + 1 tablespoon sweet paprika + ½ teaspoon cayenne pepper |
2 garlic cloves, crushed |
BITTER 1 teaspoon powdered ginger |
1 tablespoon ground cumin |
2 bay leaves |
1 tablespoon ground cumin |
2 teaspoons ground cumin |
1 teaspoon sesame oil |
SOUR 1 tablespoon rice vinegar |
2 tomatoes + freshly squeezed juice of 1 lime |
1 tablespoon freshly squeezed lemon juice |
Freshly squeezed juice of ½ lemon |
Freshly squeezed juice of 1 lemon or lime |
2 teaspoons rice vinegar |
ASTRINGENT 1 teaspoon ground coriander |
2 tablespoons dried thyme |
2 cups chopped fresh thyme, oregano, or parsley |
1 teaspoon ground coriander |
1 tablespoon ground turmeric |
¼ apple, grated |
SALTY 3 tablespoons low-sodium tamari or soy sauce |
2 teaspoons salt |
1 teaspoon salt |
1 teaspoon salt |
1 teaspoon salt |
¼ cup low-sodium tamari or soy sauce |
Having a barbecue? There are plenty of meatless options for grilling. Treat vegetables as you would meat and rub them with olive oil, salt, and black pepper . . . but if you want the flavors to really permeate, marinate them overnight or give them a good spice rub. If you aren’t able to grill outdoors, then broil them on the high setting placed on a baking sheet with the rack 5 inches or so from the flame (make sure the bamboo sticks are pointing toward the sides of the oven, not the center).
CHOOSE YOUR FAVORITE COMBINATION |
VEGETABLES Asparagus Beets Bell peppers Brussels sprouts Cabbage Cauliflower Corn Eggplant Fennel Garlic scapes Kale Kohlrabi Leeks Onions Portobello mushrooms Summer squash Sweet potatoes Zucchini |
MARINADES (see page 208) Chinese BBQ Jerk Mediterranean Middle Eastern Tandoori Teriyaki or Olive oil + Salt + Freshly ground black pepper |
VEGETABLE KABOB SALAD
MAKES 4 SERVINGS
1 eggplant, cut into 1-inch cubes
1 summer squash, sliced into 1-inch-thick rounds
1 zucchini, sliced into 1-inch-thick rounds
1 red bell pepper, stemmed and seeded and cut into 2-inch segments
1 orange bell pepper, stemmed and seeded and cut into 2-inch segments
¼ red onion
Freshly squeezed juice of ½ lemon
2 tablespoons olive oil
2 tablespoons allspice
1 tablespoon ground cumin
1 teaspoon ground coriander
1 teaspoon garlic powder
½ teaspoon ground ginger
½ teaspoon salt
2 cups cooked quinoa (page 26) for serving
METHOD
Soak eight bamboo skewers in water for 1 hour.
Preheat the grill to 450°F. Assemble the vegetables on the skewers in layers.
In a small bowl, combine the lemon juice, olive oil, allspice, cumin, coriander, garlic powder, ginger, and salt. Using a pastry brush, apply the mixture to the vegetables.
Place the kebabs on the grill and grill for 15 to 20 minutes, basting and turning them every 5 minutes to ensure even cooking. Remove from the grill.
Serve atop a bed of the quinoa.
A whole roasted cauliflower is an impressive vegan main course you can bring to the table triumphantly. Even better, it’s incredibly easy to prepare.
CHOOSE YOUR FAVORITE COMBINATION |
BASE Cauliflower (1 whole) |
LIQUID (½–1 cup) Curry (page 194) Filtered water Raw Marinara Sauce (page 139) Root-to-Leaf Stock (page 215) |
MARINADES (page 208) Chinese BBQ Jerk Mediterranean Mexican Middle Eastern Tandoori Teriyaki |
WHOLE-ROASTED JERK CAULIFLOWER
MAKES 4 TO 6 SERVINGS
1 large cauliflower
2 tomatoes
5 garlic cloves
Freshly squeezed juice of 1 lime
1 (2-inch) piece ginger, grated
2 tablespoons chopped fresh thyme
1 tablespoon coconut sugar
1 tablespoon ground cumin
2 teaspoons salt
1 teaspoon cayenne pepper
1 teaspoon freshly ground black pepper
½ cup filtered water
METHOD
Remove the leaves from the cauliflower head and trim off the tough end of the stem. Cut a deep “X” at the base of the stem.
In a blender or food processor fitted with the “S” blade, combine all of the remaining ingredients except the water and blend until smooth.
Gradually rub the tomato mixture onto the cauliflower, making sure to get it into all the crevices. Place it in a large Dutch oven, cover, and refrigerate overnight to marinate.
Preheat the oven to 400°F. Remove the Dutch oven from the refrigerator and add the water. Cover and roast for 1 hour to 80 minutes, or until soft. To crisp up, uncover and broil for another 5 to 7 minutes. Remove from the oven and serve.
In this book, we go through a LOT of vegetables, right? Although my recipes strive to use as much of the vegetables as possible, there’s still bound to be some scraps. Did you know that there’s a lot of nutritional value and flavor in all those bits you often discard? Let’s get practical and embrace eating from root to leaf. Save all your soup scraps in a stainless steel box or a large glass jar in the freezer. (Any other scraps should be composted.) When you accumulate a substantial amount—say, about 3 cups—make a nutritious spring soup stock. Onion skins are great for giving the broth a golden caramel color, and mushroom stems lend a rich, earthy flavor. You can use this broth instead of filtered water to add more nutrients to your meals. Following are some bits you can save:
CHOOSE YOUR FAVORITE COMBINATION |
SCRAPS (3 cups) Asparagus ends Carrot peels and tops Celery leaves and core Chard stalks Corn cobs Garlic skins Green bean tips and strings Herb stems Kale stalks Leek greens Mushroom stems Onion skins Pea pod shells |
LIQUID 5 cups filtered water + 1 teaspoon salt + 1 tablespoon apple cider vinegar |
ROOT-TO-LEAF STOCK
MAKES 4 CUPS
5 cups filtered water
3 cups vegetable scraps
1 teaspoon salt
METHOD
Combine all of the ingredients in a medium stockpot over high heat and bring to a boil. Reduce the heat to low, cover, and simmer for 40 minutes to 1 hour. Remove from the heat.
Strain the contents of the stockpot into a glass container and discard any solids. Use immediately, store in the refrigerator in airtight glass jars for up to 5 days, or transfer to Mason jars (leaving 1 inch of airspace in each jar to allow for expansion) and freeze for up to 3 months.