the icons

RAW • If your diet is predominantly raw or living foods, you’re in for a treat, as there are many recipes in this cookbook just for you. If it’s warm outside or you just need some freshness in your life, look for the recipes with this symbol.

GLUTEN-FREE • If you have an allergy or sensitivity to gluten, look for recipes with this symbol.

SOY-FREE • It is possible to eat plant-based if you are trying to avoid soy. Granted, not all soy is created equal, but if you are allergic to soy sauce, tempeh, tofu, edamame, miso, or any other soy-derived product, you’ll want to look for the recipes with this symbol.

LOW OR NO OIL • At least half the recipes in this book contain no oil and the others almost all contain less than a tablespoon of oil. Oil is optional in the recipes that call for it, so you can leave it out of most recipes if you are watching your oil intake.

LESS THAN 45 MINUTES • My recipes are loved because they are simple yet delicious. Some take longer than others, though, so if you are looking for a quick meal that can be ready in under 45 minutes, including prep time, look for recipes with this symbol.

CHEF FAVORITE • Since these are my delicious recipes, I took it upon myself to notify you of my personal favorites.

FAN FAVORITE • My friends, clients, and recipe testers love all my recipes, but I’ve asked them to tell me which ones are their favorites. The recipes that an overwhelming number of people like are marked by this icon.

Now that you know what the icons and the colors represent, I will help you create the ideal kitchen space with an equipment list of essential cookware, a pantry basics list so you know what to buy for your blissful kitchen, and prepping tips to make cooking easier and faster. After you accomplish those steps you will be on your way to making blissful meals and feeling great!

creating the ideal kitchen space and pantry

Knowing how to stock your pantry, set up your kitchen cabinets, and organize your tools can be a lifesaver. If you keep a well-stocked pantry with a variety of whole grains, nuts, seeds, proteins, spices, and herbs, you are less likely to eat out or reach for junk food. A few of the ingredients found in this cookbook may be unfamiliar or unusual to you, though most can be found at any grocery store. I try to use the highest-quality foods available in my cooking, and I hope you’ll experiment with healthy alternatives. Unusual items will be available at any natural food store, but I’ve listed some websites in the resources section in the back of the book where you can find them as well. If there is something you can’t find, you can substitute a similar item. If you have questions about substituting, please contact me via my website (theblissfulchef.com), and I can offer suggestions. Below are my favorite pantry items that I have stocked at all times.

pantry basics

spices

These are the dried spices I most commonly use.

• basil • bay leaves • black pepper • caraway • cayenne • celery seed • chili powder • cinnamon • coriander

• cumin, whole and ground • curry powder • dill weed • fennel seeds • garam masala • ginger • marjoram • mint • nutmeg

• oregano • paprika • parsley • rosemary • sage • tarragon • thyme • turmeric • white pepper

blissful suggestion

Buy spices in bulk at the local co-op. Buying organic spices in containers costs more than double what you would pay for bulk because you are paying for the glass container as well. I like to buy spices in a bottle and then refill the bottle with spices bought in bulk. That way I am buying only the small amount that I need, ensuring that my spices are as fresh as they can be.

oils, vinegars, condiments, and seasonings

Along with spices, there are other pantry basics that I always have on hand to cook with. It isn’t required to have all these things, but I like to have options so I never get bored.

baking stuff

Everyone loves to bake—or at least loves things baked for them! These are my essential pantry ingredients for baking, including my preferred sweeteners and flours.

other staples

I keep my kitchen pantry filled with a variety of whole grains, beans, nuts, seeds, dried fruit, and healthy snacks so I’m never caught empty-handed when I need to whip up a meal.

the tools

To get the most out of your whole foods preparation, you’ll want to outfit your kitchen with basic tools that will have you cooking blissful meals in no time. Having the right tools makes cooking enjoyable and saves you time and money in the long run. Some things are essential; some are optional. I’ve organized tools into these two categories below.

Quality is important. Think of your kitchen tools as a lifetime investment. If you spend the money now on good-quality tools, you won’t have to spend more time or money later. Remember that more expensive doesn’t necessarily mean better. Discount department stores, like Ross and Marshall’s, for example, carry name-brand products at a discount, so start there.

Some brands are known for being tried and true. I’ve included some of my favorite brands in the equipment list on the following pages.
 

blissful suggestion

Throw out your microwave. It changes the molecular structure of the food and destroys some of its vital nutrients. You will find you’re able to live without it sooner than you think. Let’s start making fresh meals that nourish mind, body, and planet!