Table of Contents
Foreword Dr. Michael Klaper, MD xi
Bite by Bite, Bowl by Bowl A Recipe for Healing xiv
Wow to Use This Book xv
Part 1 The Healing
1 Preventable Health Challenges 3
2 A Cornucopia of Nutritional Theories: Which is right for you? 22
3 The Pillars of the Plant Kingdom: Nutrient dense foods for optimal health 44
4 The Extraordinary Health Benefits of Raw Whole Foods 63
5 Putting It into Practice: Meal Plans 70
Part 2 The Recipes: 200 Recipes for Every Season
6 Preparing Your Kitchen 81
Kitchen Gear, Si The Vegan Pantry 83
Natural Sweeteners 88
7 How One Recipe Can Equal Thousands + Easy Cooking Techniques 91
Top Ten Tips for Efficient Food Preparation 91
About the Recipes and Vegan Fusion Cuisine 92
About the Template Recipes 93
The Monk Bowl 94
Storage of Prepared Foods 94
Techniques 95
8 Easy Pantry Basics 103
Brazil Nut Milk 104
TEMPLATE: Plant-Based Milk 104
Gluten-Free Flour Mix 105
Ethnic Spice Blends 105
Italian Spice Mix 105
Indian Spice Mix 106
Mexican Spice Mix 106
Moroccan Spice Mix 106
Ethiopian Spice Mix 106
Herbes de Provence Spice Mix 106
Marinades 107
Maple Balsamic Marinade 107
Lemon Dijon Marinade 107
Soup Stock 108
Condiments and Accompaniments 108
Salt-free Seasoning 108
Balsamic Reduction 109
Turmeric Hot Sauce 109
Homemade Catsup 110
Raw Brazil Nut Parmesan 111
Herb Croutons 111
Coco Bacon 112
Vegan Sour Cream 112
Raw Cashew Sour Cream 113
Vegan Mayonnaise 113
Roasted Garlic Spread 114
9 Breakfast 116
Simple Breakfast Chia Pudding 117
TEMPLATE: Chia Pudding 117
Rainbow Fruit and Crème 118
Sunflower Seed Fig Puree 118
TEMPLATE: Raw Breakfast Seed and Fruit Puree 119
Raw Pumpkin Seed and Sunseed Yogurt 119
Açai Power Bowl 120
Trifecta Stewed Dried Fruit 121
Raw Apricot Fennel Granola 121
Banana Date Breakfast Muffins 122
Lemon Blueberry Pancakes 123
Pepita Pecan Granola 124
TEMPLATE: Homemade Granola 126
Multigrain Grits 126
Iron-Rich Morning Glory Steel Cut Oats 127
Garden Veggie Scramble 128
TEMPLATE: Garden Scramble 128
Sun-Dried Tomato Fennel Breakfast Tart 129
Purple Potato Tempeh Hash 130
10 Teas, Juices, Elixirs, and Smoothies 132
Digestive Tea 133
Warming Herbal Chai 133
Ultimate Hangover Cure 135
Galactic Green Juice 135
TEMPLATE: Green Juices 136
Rehydrating Watermelon Chiller 136
Digest Aid Juice 136
Sunrise Carrot Juice 137
Citrus Magic 137
Green Master Cleanse 138
Ginger Turmeric Shooter 140
Flu Buster 140
Basil Rosemary Lemonade 141
Açai Spritzer 142
Kale Kolada 143
Quinoa Milk 143
Gold Milk 144
Choco Maca Elixir 145
Sesame Hemp Revitalizer 145
Tropical Smoothie 146
Berry Green Smoothie 147
TEMPLATE: Green Smoothie 147
Maca Horchata 147
High-Protein Vanilla Almond Shake 148
11 Savory Snacks and Appetizers 150
Smokey Salsa 151
Glorious Guacamole 151
Avocado Mousse-Stuffed Tomatoes 152
Lemon Garlic Steamed Artichokes 153
Curried Crispy Chickpeas 154
Broiled Artichoke Fritters 155
White Bean Artichoke Dip with Arugula 155
Sun-Dried Tomato Tapenade 156
Kalamata Rosemary Hummus 157
TEMPLATE: Hummus, a.k.a. Bean Puree 159
Truffled Cashew Cheeze 159
TEMPLATE: Soft Plant-Based Cheeses 160
Veggie Lettuce Boats 160
Gold Bar Squash Chutney 161
Okra Bruschetta 162
Buffalo Cauliflower 163
Curried Garbanzo Cakes with Poppy Seeds 164
Kentucky Baked Portobello Nuggets 165
Grilled Plantain Kebabs 166
Black Bean Tostones 167
Quinoa Amaranth Cakes 168
Pecan Veggie Pate 169
TEMPLATE: Raw Pâté 170
Creamy Herb Polenta 170
12 Salads and Sides 172
Super Sprout Salad 173
TEMPLATE: Ultimate Salad 174
Simple Chop Salad 174
Asian Cucumber Salad 175
Green Papaya Salad 175
Simple Sauerkraut 176
Quick Kimchi 178
Watercress with Pistachios and Currants 179
Waldorf Salad 180
Caesar Salad 181
Pickled Okra 181
TEMPLATE: Pickled Veggies 182
Provencal Salad 183
Tomato Avocado Salad 183
TEMPLATE: Kale Salad 184
Curry Kale Salad 184
Ranch Kale Salad 185
Sesame Kale Salad 186
Walnut Taco Salad 187
Raw Walnut Crumble 188
TEMPLATE: Legume and Vegetable Salad 188
Black Bean and Corn Salad 189
Ginger Rainbow Chard 189
TEMPLATE: Simple Green Sauté 190
Garlicky Greens 191
Roasted Zucchini and Corn 192
Chili Lime Grilled Asparagus with Mushrooms and Bell Pepper 193
Broasted Brussels Sprouts 194
Broiled Cauliflower with Sun-Dried Tomatoes 194
Steamed Italian Baby Bok Choy 196
Three Greens with Tomato Sauce 197
Edamame Arame Salad 198
Parsnip Fries 198
Cauliflower Steaks with Ethiopian-Spiced Almonds 200
Cream of Kale 201
Smashed Roasted Cauliflower and Parsnip 202
Israeli Couscous Tabouli 203
Green Quinoa 203
Golden Rice 204
Untried Rice 205
Spicy Pinto Beans 206
Spaghetti Squash with Broccoli 207
Date Glazed Sweet Potatoes 208
Wasabi Garlic Twice-Baked Potatoes 209
Pearled Barley with Mushrooms and Corn 210
Quinoa Chickpea Pilaf 211
Grilled Mediterranean Vegetables and Quinoa 212
TEMPLATE: Grain Vegetable Dish 213
Mushroom Kasha 213
Herb-Roasted Potatoes 214
Fingerling Potatoes with Pesto 215
Green Beans with White Bean Fennel Sauce 217
13 Dressings and Sauces 219
Oil-Free Orange Tarragon Dressing 220
Oil-Free Asian Umeboshi Dressing 220
Simple Flax or Hemp Oil Dressing 221
Cilantro Lime Vinaigrette 221
Strawberry Vinaigrette 222
TEMPLATE: Vinaigrette 223
Golden Turmeric Dressing 223
Raw Hempseed Ranch Dressing 224
Caesar Dressing 225
Horseradish Dijon Dressing 226
Oil-Free Macadamia Wasabi Dressing 226
Creamy Pepita Dressing 227
TEMPLATE: Creamy Dressings 228
Creamy Lemon Tahini Dressing 228
Oil-Free Creamy Sweet Potato Dressing 229
Cilantro Mint Chutney 229
Raw Tamarind Sauce 230
Zesty Chimichurri Sauce 231
Smoky BBQ Sauce 231
Ancho Chili Sauce 232
Easy Cheezy Sauce 233
Almond Dipping Sauce 233
Creamy Mexican Dipping Sauce 234
Roasted Red Pepper Sauce 235
Sweet-and-Sour Sauce 236
Simple Roasted Squash Sauce 236
Raw Coconut Curry Sauce 237
Tahini Oat Sauce 238
Fire Roasted Tomato Sauce 239
Oil-Free Mushroom Gravy 240
14 Soups and Stews 242
Healing Broth 243
Watermelon Gazpacho 243
Raw Cucumber Fennel Soup 244
Raw Carrot Brazil Nut Soup 245
TEMPLATE: Raw Vegetable Soup 246
Miso Vegetable Soup 246
Congee with Fenugreek 247
Asian Noodle Soup 249
Creamy Asparagus Soup with Corn 250
TEMPLATE: Creamy Vegan Soup 251
Ital Roasted Squash and Sweet Potato Soup 251
Italian Spring Vegetable Soup 252
Curried Broccoli and Great Northern Bean Soup 253
Smoky Split Pea Soup 254
Moroccan Chickpea Stew 255
Mexican Two-Bean Soup 256
Kitchari 257
15 Main Dishes 259
Raw Collard Veggie Rolls 260
Simple Baked Tofu 260
Maple Baked Tempeh 262
Baked Falafel 262
Nori Rolls 263
Designer Seed and Nut Crust Pizzas 265
Simple One-Pot Meal 266
TEMPLATE: One-Pot Meal, a.k.a. Monk Bowl 267
Roasted Veggies and Beans 267
Raw Coconut Curry Vegetables 268
Millet Black Bean Veggie Burgers 269
Magnificent Mushroom Burgers 270
TEMPLATE: Veggie Burger 272
Black Bean Grits 272
Ratatouille 273
TEMPLATE: Quiche 274
Broccoli Dill Quiche 274
Lemon Tempeh with Kale and Rice Noodles 276
Mushroom Cauliflower Tacos 277
BBQ Roasted Tofu with Collards 278
Tempeh Fajitas 279
Jamaican Patties 280
Sloppy Joes 281
Grilled Eggplant Towers with Cashew Ricotta 282
Millet Squash and Broccoli 284
Cauliflower Casserole 285
Corn Casserole 286
TEMPLATE: Vegan Loaf 287
Lentil Walnut Loaf 288
Thai Curry Vegetables 289
Creamy Lentil Saag 290
Mexican Seitan-Stuffed Peppers 291
Broccoli Rabe Penne Pasta with Oil-Free Cream Sauce 292
TEMPLATE: Simple Vegan Cream Sauce 293
16 Desserts and Sweet Snacks 294
Superfood Trail Mix 295
TEMPLATE: Superfood Trail Mix 295
Choco-Chia Pudding 295
Raw Chocolate Pudding 296
Strawberry Cashew Cream 297
Banana Mango Ice Cream 298
Raw Hemp Energy Balls 298
TEMPLATE: Raw Energy Balls 299
Crunchy Chocolate Buckwheat Clusters 299
Raw Apple Crumble 300
Mixed Fruit Kanten 301
Fruit-Sweetened Baked Pears 303
Chocolate Pecan Dipped Fruit 304
Cranberry Walnut Power Krispy Bars 305
Sweet and Spicy Baked Plantains 306
Pumpkin Pudding 307
Apricot Oat Bar 308
Raw Carrot Ginger Cake 309
TEMPLATE: Simple Cookie Recipe 310
Almond Butter Chocolate Chip Cookies 310
Fruit-Sweetened Pistachio Peach Cobbler 311
TEMPLATE: Fruit Cobbler 312
Fruit-Sweetened Black Bean Brownies 312
Vegan Fusion 314
Metric Conversion Chart 318
Comprehensive Nutrient Reference Guide 319
Notes 339
Clinical Wellness Programs Utilizing a Whole Food Plant-Based Diet 341
Additional Resources 344
Acknowledgments 351
About the Experts 352
About the Contributors 354
Vegan Fusion Culinary Immersions 356
Index 357
About the Author 377
