italics indicate photographs.
A
Almond Butter
Fudge Walnut Brownies, 212
health benefits, 54
making your own, 53
Sauce and Black Rice, Vegetable Stir-Fry with, 192, 193
Almond(s)
Apple Crumb Pie, 218
Apple Raisin Granola with Pumpkin Seeds, 96
Hazelnut Date Bars, 213
meal, about, 54–55
Milk, Vanilla, 80
No-Bake Chocolate Pie with Pistachios, 220, 221
protein in, 24
and Shiitake Mushrooms, String Beans with, 154, 155
Sweet and Spicy Oven-Toasted, 108
Vanilla Cinnamon Granola with, 94, 95
Aminos, coconut, about, 56
Apple(s)
Crumb Pie, 218
Mary’s Daily Green Smoothie, 63
Raisin Granola with Pumpkin Seeds, 96
Arrowroot, about, 55
Artichoke Dip with Pita Chips, 112, 113
Arugula
Curried Chickpeas in Warm Pita Pocket, 197
Pesto, 172
Salad with Walnuts and Caesar Dressing, 148, 149
Avocado(s)
All Hail the Kale Salad Remix, 160, 161
Basil Mushroom Pizza, 190, 191
Black-Eyed Peas Salad, 137
and Cashew Sour Cream, Black Bean Soup with, 144
Citrusy Dandelion Greens Salad, 153
Curried Chickpeas in Warm Pita Pocket, 197
Enchiladas, 189
No-Bake Chocolate Pie with Pistachios, 220, 221
Pineapple Spinach Smoothie, 64, 65
Pinto Bean Wrap, 177
Quesadillas with Salsa and Cashew Sour Cream, 102–103
Rainbow Slaw, 167
Roasted Sweet Potato and Black Bean Bowl with Lime Cilantro Vinaigrette, 194–196, 195
Summer Rolls, 115
Tracye’s Daily Green Smoothie, 62
B
Balsamic Brussels Sprouts, 158, 159
Banana(s)
Almost Ambrosia, 229
Chocolate Chip Cookies, Cakey, 208, 209
Hazelnut Date Bars, 213
Maple French Toast with Strawberries, 98, 99
Sweet Potato Smoothie, 68
Tahini Oat Banana Bites, 109
Tracye’s Daily Green Smoothie, 62
Walnut Muffins, 91
Bars
Hazelnut Date, 213
Basil
Eggplant, Spicy, with Dates, Cashews, and Brown Rice, 184, 185
Lasagna with Mushrooms, Eggplant, and Zucchini, 188
Pinto Bean Wrap, 177
Thai Coconut Curry Soup, 120, 121
Bean(s). See also Chickpeas
Black, and Roasted Sweet Potato Bowl with Lime Cilantro Vinaigrette, 194–196, 195
Black, Soup with Avocado and Cashew Sour Cream, 144
Buckwheat Soba Bowl, 182
daily suggested amounts, 19
Enchiladas, 189
health benefits, 52–53
Navy, and Kale Soup, 127
Pinto, Wrap, 177
Rainbow Slaw, 167
Sesame Spiced Edamame, 150, 151
String, with Shiitake Mushrooms and Almonds, 154, 155
Beet(s)
Greens, Spicy, 162
Purple Cabbage Bowl, 174–176, 175
Roasted Root Vegetables, 157
Slices, Roasted, with Rosemary, 163
Berry(ies). See also specific berries
Chia Berry Breakfast Pudding, 88, 89
Tracye’s Daily Green Smoothie, 62
Blackberries
Chia Berry Breakfast Pudding, 88, 89
Tracye’s Daily Green Smoothie, 62
Black-Eyed Peas Salad, 137
Blenders, 48
Blueberry(ies)
Chia Berry Breakfast Pudding, 88, 89
health benefits, 25–26
Mary’s Daily Green Smoothie, 63
Tracye’s Daily Green Smoothie, 62
Bone-strengthening foods, 29
Brain power foods, 25–26
Breads and toasts
Apple Raisin Granola with Pumpkin Seeds, 96
Avocado quesadillas with Salsa and Cashew Sour Cream, 102–103
Curried Chickpeas in Warm Pita Pocket, 197
Ethiopian Platter, 202–203
Maple French Toast with Strawberries, 98, 99
Southern-Style Cornbread, 128, 129
Breakfast
Banana Walnut Muffins, 91
Chia Berry Breakfast Pudding, 88, 89
Curried Tofu Scramble with Shiitake Mushrooms, 101
Home Fries, 97
Home-Style Grits, 100
Maple French Toast with Strawberries, 98, 99
Overnight Oats with Pear and Pistachios, 90
Vanilla Cinnamon Granola with Almonds, 94, 95
Broccoli
for improved vision, 30
Lemongrass Noodle Soup, 124, 125
Thai Coconut Curry Soup, 120, 121
Vegetable Stir-Fry with Black Rice and Almond Butter Sauce, 192, 193
Brownies, Fudge Walnut, 212
Brussels Sprouts, Balsamic, 158, 159
Buckwheat Soba Bowl, 182
C
Cabbage
Buckwheat Soba Bowl, 182
Ethiopian Platter, 202–203
Rainbow Slaw, 167
cacao nib(s)
Hot Chocolate with Coconut Cream and Cacao Nibs, 78
Macadamia Coconut Cacao Nib Brittle, 211
Cardamom and Ginger, Green Tea with, 74
Carrot(s)
All Hail the Kale Salad Remix, 160, 161
Buckwheat Soba Bowl, 182
Ethiopian Platter, 202–203
for improved vision, 30–31
Pineapple Carrot Cupcakes with Orange Cashew Cream Topping, 226–228, 227
Purple Cabbage Bowl, 174–176, 175
Rainbow Slaw, 167
Roasted Root Vegetables, 157
and Rosemary, Curried Lentil Soup with, 130
Summer Rolls, 115
Thai Coconut Curry Soup, 120, 121
Yellow Split Pea Soup with Red Onion, 122
Cashew(s)
Apple Raisin Granola with Pumpkin Seeds, 96
Artichoke Dip with Pita Chips, 112, 113
Dates, and Brown Rice, Spicy Basil Eggplant with, 184, 185
Hot Chocolate with Coconut Cream and Cacao Nibs, 78, 79
Orange Cashew Cream Topping, 226–228, 227
Milk, Coconut, 81
Nog, 77
Purple Cabbage Bowl, 174–176, 175
Raspberry Cheesecake Tartlets, 222, 223
Sour Cream, 102–103
Vanilla Cinnamon Granola with Almonds, 94, 95
Cauliflower, Roasted Curried, 168, 169
Celery
Farro with Shiitake Mushrooms, 123
health benefits, 26
Chia (seeds)
Berry Breakfast Pudding, 88, 89
skin benefits, 28
Chickpeas
Curried, in Warm Pita Pocket, 197
protein in, 24
Cakey Chocolate Chip Banana Cookies, 208, 209
Fudge Walnut Brownies, 212
Hot, with Coconut Cream and Cacao Nibs, 78, 79
Pie, No-Bake, with Pistachios, 220, 221
Cilantro
Enchiladas, 189
Lemongrass Noodle Soup, 124, 125
Sweet Pea Hummus,114
Lime Vinaigrette, 194–196
Citrus juicer, 47
Coconut
Almost Ambrosia, 229
aminos, about, 56
Apple Raisin Granola with Pumpkin Seeds, 96
Cashew Milk, 81
cream, about, 78
Cream and Cacao Nibs, Hot Chocolate with, 78, 79
Hazelnut Date Bars, 213
Macadamia Coconut Cacao Nib Brittle, 210, 211
milk, about, 56
sugar, about, 57
Tahini Oat Banana Bites, 109
vinegar, about, 56
Collards
Ethiopian Platter, 202–203
Peanut Soup with, 126
Condiments, prepared, 56
Cookies, Cakey Banana Chocolate Chip, 208, 209
Corn
Black-Eyed Peas Salad, 137
on the Cob, Roasted, with Spicy Rub, 156
Enchiladas, 189
Home-Style Grits, 100
for improved vision, 30
Rainbow Slaw, 167
Roasted Sweet Potato and Black Bean Bowl with Lime Cilantro Vinaigrette, 194–196, 195
skin benefits, 27–28
Southern-Style Cornbread, 128, 129
Crock-Pot or slow cooker, 47
Cucumbers
Stuffed Orange and Red Bell Peppers, 186, 187
Summer Rolls, 115
Cupcakes, Pineapple Carrot, with Orange Cashew Cream Topping, 226–228, 227
Currants
Stuffed Orange and Red Bell Peppers, 186, 187
Swiss Chard Sauté with Walnuts, 152
Curry(ied)
Cauliflower, Roasted, 168, 169
Chickpeas in Warm Pita Pocket, 197
Coconut Curry Soup, Thai, 120, 121
Lentil Soup with Carrots and Rosemary, 130
Tofu Scramble with Shiitake Mushrooms, 101
D
Dandelion Greens
Liquid Sunshine Dandelion Lemon Drink, 75
Salad, Citrusy, 153
Tracye’s Daily Green Smoothie, 62
Date(s)
Apple Crumb Pie, 218
Cashews, and Brown Rice, Spicy Basil Eggplant with, 184, 185
Hazelnut Date Bars, 213
No-Bake Chocolate Pie with Pistachios, 220, 221
Raspberry Cheesecake Tartlets, 222, 223
sugar, about, 57
Desserts
Apple Crumb Pie, 218
Cakey Banana Chocolate Chip Cookies, 208, 209
Fudge Walnut Brownies, 212
Hazelnut Date Bars, 213
Macadamia Coconut Cacao Nib Brittle, 210, 211
Maple Pecan Ice Cream, 219
No-Bake Choclate Pie with Pistachios, 220, 221
Pineapple Carrot Cupcakes with Orange Cashew Cream Topping, 226–228, 227
Raspberry Cheesecake Tartlets, 222, 223
Dips
Artichoke, with Pita Chips, 112, 113
Sweet Pea Hummus, 114
Drinks
Cashew Nog, 77
Coconut Cashew Milk, 81
Green Tea with Ginger and Cardamom, 74
Hot Chocolate with Coconut Cream and Cocoa Nibs, 78, 79
Liquid Sunshine Dandelion Lemon Drink, 75
Sparkling Basil Limonade, 72, 73
The Concotion, 76
Vanilla Almond Milk, 80
E
Eating out, 43
Edamame
Buckwheat Soba Bowl, 182
Eggplant
Mushrooms, and Zucchini, Lasagna with, 188
Spicy Basil, with Dates, Cashews, and Brown Rice, 184, 185
Enchiladas, 189
Ethiopian Platter, 202–203
Fab Five Food Rules, 19–21
Farro with Shiitake Mushrooms, 123
Flaxseeds
Fudge Walnut Brownies, 212
Mary’s Daily Green Smoothie, 63
Pineapple Carrot Cupcakes with Orange Cashew Cream Topping, 226–228, 227
skin benefits, 28
Flours, gluten-free whole-grain, 54
Flours, whole-grain, 54
Food labels, reading, 41–42
Food processor, 47
French Toast, Maple, with Strawberries, 98, 99
Fruits. See also specific fruits
blue and purple, 50
brown, tan, cream, and white, 51
counting colors, not calories, 52
daily suggested amounts, 19
green, 51
health benefits, 49–51
organic, 42–43
red, 49–50
yellow and orange, 50
G
Glass canning jars, 47
Grains. See also specific grains
daily suggested amounts, 19
whole, versus refined, 54–55
Granola
Apple Raisin, with Pumpkin Seeds, 96
Vanilla Cinnamon, with Almonds, 94, 95
Grapes
Almost Ambrosia, 229
Arugula Salad with Walnuts and Caesar Dressing, 148, 149
Greens. See also specific greens
daily suggested amounts, 20–21
health benefits, 51
Green Tea
with Ginger and Cardamom, 74
skin benefits, 28
Grits, Home-Style, 100
H
Hazelnut Date Bars, 213
Hemp seeds
protein in, 24
skin benefits, 28
Tracye’s Daily Green Smoothie, 62
Herbs, 55–56. See also specific herbs
Hummus, Sweet Pea, 114
I
Ice Cream, Maple Pecan, 219
Immersion blender, 48
K
Kale
Braised Sesame, 166
health benefits, 29
for improved vision, 30
Mary’s Daily Green Smoothie, 63
and Navy Bean Soup, 127
Pinto Bean Wrap, 177
Salad Remix, All Hail the, 160, 161
Tracye’s Daily Green Smoothie, 62
Kitchen tools and tips, 47–49
Kiwi
Almost Ambrosia, 229
skin benefits, 29
Watermelon Lime Smoothie, 69
Knives, 47
L
Lasagna with Mushrooms, Eggplant, and Zucchini, 188
Lemon
Citrusy Dandelion Greens Salad, 153
The Concoction, 76
Dandelion Drink, Liquid Sunshine, 75
Raspberry Cheesecake Tartlets, 222, 223
Sparkling Basil Limonade, 72, 73
Lemongrass Noodle Soup, 124, 125
Lentil(s)
Ethiopian Platter, 202–203
protein in, 24
Soup, Curried, with Carrots and Rosemary, 130
Lime
Cilantro Vinaigrette, 194–196
Sparkling Basil Limonade, 72, 73
M
Macadamia Coconut Cacao Nib Brittle, 210, 211
Mango
Maple French Toast with Strawberries, 98, 99
Maple Pecan Ice Cream, 219
Meal planning, 40–41
Meals, small, 21
Miso
about, 56
Buckwheat Soba Bowl, 182
Curried Lentil Soup with Carrots and Rosemary, 130
Muffins
Banana Walnut, 91
Muscle-strengthening foods, 29
Mushroom(s)
Avocado Quesadillas with Salsa and Cashew Sour Cream, 102–103
Basil Mushroom Pizza, 190, 191
Eggplant, and Zucchini, Lasagna with, 188
Lemongrass Noodle Soup, 124, 125
Shiitake, and Almonds, String Beans with, 154, 155
Shiitake, Curried Tofu Scramble with, 101
Shiitake, Farro with, 123
N
Noodle(s)
Buckwheat Soba Bowl, 182
Thai Coconut Curry Soup, 120, 121
whole-grain, types of, 55
Nut butters. See also Almond Butter
health benefits, 54
Nutritional yeast
about, 56
Nuts. See also specific nuts
daily suggested amounts, 19
health benefits, 53
O
Oat(s)
Apple Raisin Granola with Pumpkin Seeds, 96
bran, about, 55
Overnight, with Pear and Pistachios, 90
Raspberry Cheesecake Tartlets, 222, 223
Tahini Oat Banana Bites, 109
Vanilla Cinnamon Granola with Almonds, 94, 95
Oils, for recipes, 57
Okra and Tomato, Cajun Quinoa with, 138, 139
Olives
Lasagna with Mushrooms, Eggplant, and Zucchini, 188
Pinto Bean Wrap, 177
Omega-3 fatty acids, 28
Orange(s)
Almost Ambrosia, 229
Apple Crumb Pie, 218
Cashew Cream Topping, 226–228, 227
Organic produce, 42–43
P
Pantry staples, 49–57
Pasta. See also Noodle(s)
Lasagna with Mushrooms, Eggplant, and Zucchini, 188
whole-grain, types of, 55
Peach(es)
BBQ Tempeh, 183
Peanut Soup with Collards, 126
Pear and Pistachios, Overnight Oats with, 90
Pea(s)
Black-Eyed Peas Salad, 137
skin benefits, 27–28
Sweet Pea Hummus, 114
Thai Coconut Curry Soup, 120, 121
Vegetable Stir-Fry with Black Rice and Almond Butter Sauce, 192, 193
Pecan(s)
All Hail the Kale Salad Remix, 160, 161
Almost Ambrosia, 229
Cakey Banana Chocolate Chip Cookies, 208, 209
Hazelnut Date Bars, 213
Maple French Toast with Strawberries, 98, 99
Maple Pecan Ice Cream, 219
Peppers
Avocado Quesadillas with Salsa and Cashew Sour Cream, 102–103
Black-Eyed Peas Salad, 137
Curried Chickpeas in Warm Pita Pocket, 197
Orange and Red Bell Peppers, Stuffed, 186, 187
Spicy Basil Eggplant with Dates, Cashews, and Brown Rice, 184, 185
Summer Rolls, 115
Vegetable Stir-Fry with Black Rice and Almond Butter Sauce, 192, 193
Pesto, Arugula, 172
Phytochemicals, 20
Pies
Apple Crumb, 218
Chocolate, No-Bake, with Pistachios, 220, 221
Pineapple
Carrot Cupcakes with Orange Cashew Cream Topping, 226–228, 227
Pine nuts
Arugula Pesto, 172
Citrusy Dandelion Greens Salad, 153
Pistachios
No-Bake Chocolate Pie with, 220, 221
Overnight Oats with Pear and Pistachios, 90
protein in, 24
Pizza, Basil Mushroom, 190, 191
Potato(es). See also Sweet Potato(es)
Ethiopian Platter, 202–203
Home Fries, 97
Protein, 24
Pudding, Chia Berry Breakfast, 88, 89
Pumpkin Seeds
Apple Raisin Granola with, 96
protein in, 24
Q
Quesadillas, Avocado, with Salsa and Cashew Sour Cream, 102–103
Quiche, Savory Vegetable, 200, 201
Quinoa
about, 54
Cajun Quinoa with Okra and Tomato, 138, 139
protein in, 24
Roasted Sweet Potato and Black Bean Bowl with Lime Cilantro Vinaigrette, 194–196, 195
Raisin(s)
Apple Raisin Granola with Pumpkin Seeds, 96
Hazelnut Date Bars, 213
Pineapple Carrot Cupcakes with Orange Cashew Cream Topping, 226–228, 227
Tahini Oat Banana Bites, 109
Raspberry(ies)
Chia Berry Breakfast Pudding, 88, 89
Tracye’s Daily Green Smoothie, 62
Rice
Black, and Almond Butter Sauce, Vegetable Stir-Fry with, 192, 193
Brown, Dates, and Cashews, Spicy Basil Eggplant with, 184, 185
Saffron, 131
Stuffed Orange and Red Bell Peppers, 186, 187
Summer Rolls, 115
Rosemary
Curried Lentil Soup with Carrots and Rosemary, 130
health benefits, 26
Roasted Beet Slices with, 163
Roasted Root Vegetables, 157
S
Saffron
health benefits, 26
Rice, 131
Salads
All Hail the Kale, Remix, 160, 161
Almost Ambrosia, 229
Arugula, with Walnuts and Caesar Dressing, 148, 149
Black-Eyed Peas, 137
Dandelion Greens, Citrusy, 153
Salad spinner, 48
Salsa
Tomatillo, 102–103
Tomato, 189
Sandwiches
Curried Chickpeas in Warm Pita Pocket, 197
Pinto Bean Wrap, 177
Sauces, prepared, 56
Scissors, kitchen, 48
Seed butters, health benefits, 54
Seeds. See also specific seeds
daily suggested amounts, 19
health benefits, 53
Sesame Kale, Braised, 166
Sesame Spiced Edamame, 150, 151
Skin-enriching foods, 27–29
Slaw, Rainbow, 167
Slow cooker, 47
Smoothies
Mary’s Daily Green Smoothie, 63
Pineapple Spinach Smoothie, 64, 65
Sweet Potato Smoothie, 68
Tracye’s Daily Green Smoothie, 62
Watermelon Kiwi Lime Smoothie, 69
Snacks
Artichoke Dip with Pita Chips, 112, 113
Crunchy Roasted Chickpeas, 106, 107
Summer Rolls, 115
Sweet and Spicy Oven-Toasted Almonds, 108
Sweet Pea Hummus, 114
Tahini Oat Banana Bites, 109
Soups
Black Bean, with Avocado and Cashew Sour Cream, 144
Curried Lentil, with Carrots and Rosemary, 130
Navy Bean and Kale, 127
Peanut, with Collards, 126
Yellow Split Pea, with Red Onion, 122
Soy foods, and breast cancer, 53
Spices, 55–56
Spinach
Artichoke Dip with Pita Chips, 112, 113
for improved vision, 30
Lasagna with Mushrooms, Eggplant, and Zucchini, 188
Pineapple Spinach Smoothie, 64, 65
Savory Vegetable Quiche, 200, 201
Spiral slicer, 48
Split Pea(s)
protein in, 24
Yellow Split Pea Soup with Red Onion, 122
Squash. See also Zucchini
Enchiladas, 189
Strawberries
health benefits, 25–26
Maple French Toast with, 98, 99
Tracye’s Daily Green Smoothie, 62
Summer Rolls, 115
Superfoods
list of, 25–31
recipe icons, 59
Sweeteners, 57
Sweet Potato(es)
Fries, Baked, with Garlic and Truffle Oil, 132, 133
health benefits, 29
Roasted, and Black Bean Bowl with Lime Cilantro Vinaigrette, 194–196, 195
Roasted Root Vegetables, 157
Smoothie, 68
Spiced and Sautéed, 136
Swiss Chard
health benefits, 29
Sauté with Walnuts, 152
T
Tahini
Oat Banana Bites, 109
Sweet Pea Hummus, 114
Tamari, about, 57
Tartlets, Raspberry Cheesecake, 222, 223
Tea. See Green Tea
Tempeh
health benefits, 52–53
Peach BBQ, 183
protein in, 24
Purple Cabbage Bowl, 174–176, 175
Tofu
health benefits, 52–53
Lasagna with Mushrooms, Eggplant, and Zucchini, 188
protein in, 24
Savory Vegetable Quiche, 200, 201
Scramble, Curried, with Shiitake Mushrooms, 101
Tomato(es)
All Hail the Kale Salad Remix, 160, 161
Arugula Pesto, 172
Basil Mushroom Pizza, 190, 191
Black-Eyed Peas Salad, 137
The Concoction, 76
Enchiladas, 189
Ethiopian Platter, 202–203
Lemongrass Noodle Soup, 124, 125
Navy Bean and Kale Soup, 127
and Okra, Cajun Quinoa with, 138, 139
Peanut Soup with Collards, 126
Pinto Bean Wrap, 177
Rainbow Slaw, 167
Salsa, 189
Thai Coconut Curry Soup, 120, 121
Tongs, stainless steel, 49
Tortillas
Avocado Quesadillas with Salsa and Cashew Sour Cream, 102–103
Enchiladas, 189
Truffle Oil and Garlic, Baked Sweet Potato Fries with, 132, 133
Turmeric
health benefits, 27
V
Vanilla
Almond Milk, 80
Cinnamon Granola with Almonds, 94, 95
Vegan lifestyle
everyday eats, 21–23
Fab Five Food Rules, 19–21
kitchen tools and tips, 47–49
Mary’s story, 12–16
pantry staples for, 49–57
protein sources, 24
recipe icons, 59
Tracye’s journey, 4–11
transitioning to, 32–45
Vegetable(s). See also Greens; specific vegetables
blue and purple, 50
brown, tan, cream, and white, 51
counting colors, not calories, 52
daily suggested amounts, 19
green, 51
health benefits, 49–51
organic, 42–43
red, 49–50
Roasted Root, 157
Stir-Fry with Black Rice and Almond Butter Sauce, 192, 193
yellow and orange, 50
Vinaigrette, Lime Cilantro, 194–196
Vinegar, coconut, about, 56
Vision, foods for, 30–31
Vitamin B12, 24
Vitamin K, 29
W
Walnut(s)
Banana Walnut Muffins, 91
and Caesar Dressing, Arugula Salad with, 148, 149
Fudge Walnut Brownies, 212
Hazelnut Date Bars, 213
Pineapple Carrot Cupcakes with Orange Cashew Cream Topping, 226–228, 227
skin benefits, 28
Stuffed Orange and Red Bell Peppers, 186, 187
Sweet Potato Smoothie, 68
Swiss Chard Sauté with, 152
Watermelon
Kiwi Lime Smoothie, 69
Whisk, 49
Whole foods, description of, 37–38
Wrap, Pinto Bean, 177
Z
Zucchini
Lasagna with Mushrooms, Eggplant, and Zucchini, 188