Master Plants Cookbook: The 33 Most Healing Superfoods for Optimum Health

Master Plants Cookbook: The 33 Most Healing Superfoods for Optimum Health

by Margarita Restrepo, Michele Lastella

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Product Details

ISBN-13: 9780762460243
Publisher: Running Press Book Publishers
Publication date: 09/13/2016
Pages: 296
Sales rank: 643,092
Product dimensions: 7.30(w) x 9.10(h) x 1.00(d)

About the Author

Margarita Restrepo is the founder and editor-in-chief of Naked Food magazine (Naked stands for New Authentic Kind & Enlightened Diet), which empowers readers to adopt a sustainable, plant-based, whole food diet for prevention and reversal of chronic disease. Naked Food is supported by leaders in the whole food, sustainable movement including T. Colin Campbell, John Robbins, Caldwell Esselstyn, Michael Pollan, and Dean Ornish.

Michele Lastella is a plant-based cuisine chef and founder of Sustainable Society, a media organization focused on developing innovation through ancient knowledge.

Table of Contents

The Modern Paradigm

Genes vs. Lifestyle 12

Understanding the Cause 13

Embracing Ancient Wisdom 13

The Hard Facts 14

Plant-Based Diet Facts 15

Plant-Based Food and the Ancient Civilizations

Ancient Chinese Nutrition 16

Ancient Sumerian Nutrition 19

Ancient Indian: Veda Nutrition 19

Ancient Egyptian Nutrition 23

Ancient Maya Nutrition 23

Ancient Babylonian Nutrition 24

Ancient Inca Nutrition 24

Ancient Aztec Nutrition 25

Ancient Greek Nutrition 26

Ancient Roman Nutrition 27

Native American Nutrition 28

Origins of Vegetarianism

Ancient Religious Thinking & Beliefs about Nutrition 30

Hinduism 31

Buddhism 31

Islam 32

Jainism 33

Judaism 34

Christianity 36

The Enlightened Diet

Common Questions 38

Why Organic? 38

Why GMO-Free? 40

Why Salt-Free? 40

Why Oil-Free? 41

Why Sugar-Free? 42

Getting Started 43

Sourcing Food 43

Protein and Calcium 44

Fish 45

Omega-3s 46

Supplements 46

Vitamin B12 47

Organic, Grass-Fed Animal Products 47

The Shopping List 48

Plant-Based Substitutions for Common Foods 50

Supplements 51

Kitchen Essentials 51

Keeping Your Kitchen Sustainable 53

The Master Plants

Arugula 56

Asparagus 58

Avocado 60

Beet 62

Bell Pepper 64

Blueberry 66

Brazil Nut 68

Broccoli 70

Buckwheat 72

Cacao 74

Chia 76

Chickpea 78

Fig 80

Fungi 82

Garlic 84

Ginger 86

Goji 88

Hemp 90

Kale 92

Kelp 94

Lemon 96

Lentil 98

Oats 100

Persimmon 102

Pomegranate 104

Quinoa 106

Rosemary 108

Soursop 110

Spinach 112

Sweet Potato 114

Tomato 116

Turmeric 118

Wheatgrass 120

The Master Plant Recipes

Apulia Rucola Salad 124

Mediterranean Green Lasagna 126

Damascus-Crusted Asparagus 128

Ishtar's Asparagus 130

Aztec Avocado Boats 132

Cashew e Pepe 134

Cinque Terre Stuffed Ravioli 137

Marrakesh Beet Chips 138

Andean Pepper Boats 140

Columbus's Favorite Goulash 143

Apache Cheesecake 144

Blueberry Hopi Parfait 147

Amazon Nutty Steaks 148

Carioca Pear Crumble 151

Emperor's Broccoli Soup 152

Satay Broccoli Wings 155

Nepal's Buckwheat Wraps 156

The Monk's Cacao Porridge 158

Caribbean Cacao Pancakes 161

Olmec fudge Brownies 162

Chichén-ltzá Blackberry Mousse 164

Incan Mango Pudding 167

Lebanese Chickpea Stew 168

Jordanian Roasted Chickpeas 171

Babel fig Pie 172

Goddess Baked Onion Tarts 175

Kyoto Fungi Risotto 176

Tibetan Creamy Caps 178

Agrodolce Fig Bruschetta 180

Kazakh Sautéed Veggies 183

Ming's Roasted Cauliflower 184

Holy Anti-Inflammatory Tea 187

Himalayan Goji Rice 188

Ningxia Goji Macaroons 191

Qi Carrot Wraps 192

Steps to Heaven Hemp Bars 195

Mesopotamian Kale Pesto 197

Persepolis Kale Salad 199

Keobab Kelp Pâté 200

Madagascar "Tuna" Salad 203

Bhutan Lemon Smoothie 205

Tantric Lemon Bliss Tarts 206

Demeter's Harvest Burgers 209

Plato's Lentil Risotto 210

Nile's Pan-Seared Oatmeal 213

Pharaoh's Holy Bites 214

Ming's Raw Crumble Cream 217

Zen Persimmon Pico de Gallo 218

Fabulous Mediterranean Pkhali 220

Shiva's Antioxidant Pudding 222

Machu Picchu's Quinoa Cookies 225

Quechua Quinoa Bowl 226

Valle d'ltria's Roasted Onions 228

Sumerian Rosemary Roast 230

El Dorado's Golden Ice Cream 233

Tayrona's Secret Smoothie 234

Armenian Spinach Rice 237

Persian Green Antioxidant Smoothie 238

Polynesian Layered Bake 241

Samoa Sacred Potatoes 242

Moyan Stuffed Tomatoes 245

Sunday's Italian Ragú 246

Mumbai Curcuma Healing Smoothie 249

Vedic Turmeric Croquettes 250

Manna Quinoa Breakfast Bowl 253

The Essenes Gazpacho 254

Essential Recipes

Dressings 258

Lemon Dressing 258

Ranch Dressing 258

Turmeric Dale Dressing 258

Drinks 259

All-Star Pregnancy Smoothie 259

Cancer Fighter Smoothie 259

Classic Almond Milk 260

Classic Hemp Milk 260

Digestion Booster Smoothie 261

Green Protein Smoothie 261

Heart-Thriving Smoothie 261

Kidney and Liver Cleansing Smoothie 262

Man-Power Smoothie 262

Whole Grains and Legumes 263

Brown Rice 263

Buckwheat 263

Millet 264

Beans 264

Quinoa 265

Chickpeas 265

Lentils 266

Sides and Soups 267

Spicy Baked Plantain Chips 267

Crackers 268

Kale Chips 268

Potato Salad 269

Sweet Potato Hummus 270

Traditional-Style Yucca 270

Chilled Watermelon Soup 271

Classic Potato Soup 271

Spreads and Dips 272

Cashew Cheese 272

Fig Pâté 272

Naked Mayo 272

Naked Guacamole 273

Pico De Gallo 273

Sofrito 274

Sweets 275

Chocolate Spread 275

Carrot Cookies 275

Date Sauce 275

Chia Pudding 276

Naked Pie Crust 276

Three-Ingredient Oat Cookies 276

Acknowledgments 277

Glossary 278

References 284

Photo credits 288

Index 290

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Master Plants Cookbook: The 33 Most Healing Superfoods for Optimum Health 5 out of 5 based on 0 ratings. 2 reviews.
SarahEagle More than 1 year ago
My parents both have high cholesterol and we eat red meat way too much, so picking this up was basically a no-brainer. As a family we're slightly allergic to onions, but thankfully this cookbook wasn't stringent or super rigid about what kinds of foods had to work with what. This was a great step for being more adventurous with food. I LOVE how many new applications of fruit and vegetables and seeds I didn't even know were a thing are available to me. No more food ruts for us! And we get to cut down on meat consumption too.
Anonymous More than 1 year ago
I learned a lot about the history and rationale behind a plant-based diet. I just started reviewing the recipes but they look tasty and unique.