The Rawsome Vegan Cookbook: A Balance of Raw and Lightly-Cooked, Gluten-Free Plant-Based Meals for Healthy Living

The Rawsome Vegan Cookbook: A Balance of Raw and Lightly-Cooked, Gluten-Free Plant-Based Meals for Healthy Living

by Emily von Euw

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Product Details

ISBN-13: 9781624141713
Publisher: Page Street Publishing
Publication date: 12/08/2015
Pages: 192
Sales rank: 552,354
Product dimensions: 7.90(w) x 9.00(h) x 0.60(d)

About the Author

Emily von Euw is the author of the bestselling books Rawsome Vegan Baking and 100 Best Juices, Smoothies and Healthy Snacks. She is the creator of the blog This Rawsome Vegan Life, winner of The Vegan Woman’s Vegan Food Blog Award and named one of the Top 50 Raw Food Blogs by the Institute for the Psychology of Eating. She was a featured speaker at the Vancouver Veg Expo and Spokane Vegfest. She lives in British Columbia, Canada.

Read an Excerpt

The Rawsome Vegan Cookbook

A Balance of Raw and Lightly-Cooked, Gluten-Free Plant-Based Meals for Healthy Living


By Emily von Euw

Page Street Publishing Co.

Copyright © 2015 Emily von Euw
All rights reserved.
ISBN: 978-1-62414-174-4



CHAPTER 1

RAW

Why eat raw food? Because it's fun, delicious and really good for you. Although some foods are actually more nutritious when they are lightly cooked, there are also many that are healthier when left raw (like bell peppers). This is why I eat both raw and cooked food. It's not about sticking to diet labels; it's about living in a way that makes you feel healthy and happy. I personally feel best eating a mostly raw diet, but everyone is different so find out what works for you and do that. I like these recipes when I want a lighter meal or when I want to feel more energetic in the evening.

Raw foods can be anything from salads, smoothies and juices to sauces, soups and surprisingly delectable main meals (as you will soon see). When you leave your ingredients raw, you can potentially leave in a lot of flavor and nutrition, but my favorite thing about raw food recipes is the colors. A carefully sliced heirloom tomato served with a little black pepper and salt is a sexy piece of art that tastes like fresh pizza. The recipes in this chapter are all pretty quick to make; they are hydrating, nutrient-dense, colorful and taste great.

Get the glow, eat raw.

> NOTE: For all intents and purposes, every recipe in this chapter serves 2 to 3.


PSYCHEDELIC SALAD

Shredded Carrots, Red Cabbage + Beets with Lemon Sesame Dressing


I couldn't stop staring at this after I arranged it on the plate. Looking at the bright stripes in a candy cane beet kiiiinda makes me consider Creationism, but no. Evolution is way cooler. This is a really fresh mix of juicy, crunchy veggies paired with a tangy, creamy sauce that's excellent for refreshing your palate anytime ya need to.


SALAD

1 small candy cane beet
1 small yellow beet
1 large carrot
1 small red cabbage
3 cups (171 g) leafy greens


LEMON SESAME DRESSING

½ cup (118 ml) water
¼ cup (56 g) tahini
2 tbsp (30 ml) fresh lemon juice
½ tsp sea salt


GARNISH

½ avocado
1 tsp black sesame seeds
1 tsp extra virgin olive oil (optional)

To make the salad: peel the beets and carrot and remove the outer leaves of the cabbage. Shred the yellow beet, carrot and cabbage on a mandolin slicer or by hand. Slice the candy cane beet widthwise very thinly, on a mandolin slicer or by hand. Set everything aside while you make the dressing.

To make the dressing: blend all the ingredients together until smooth.

Toss the greens in this dressing, then arrange on a plate or in a bowl. Top with the avocado, shredded veggies and candy cane beet, then garnish by sprinkling on sesame seeds and drizzling some olive oil.


ZUCCHINI NOODLES

with Garlic Kale Pesto + Hemp Seeds


Soooooo sensuous. I think kale is sexy, and when you smother it all over some fresh raw zucchini along with garlic and hemp seeds ... ah, it's heaven. Get your healthy fats right here, folks.


ZUCCHINI NOODLES

2 medium zucchinis


GARLIC KALE PESTO

2 peeled garlic cloves
¼ cup (31 g) pine nuts
¼ tsp sea salt
¼ tsp black pepper
¾ cup (50 g) fresh kale
¼ cup (10 g) fresh basil
¼ cup (59 ml) extra virgin olive oil


GARNISH

2 tbsp (19 g) hulled hemp seeds

To make the noodles: slice the zucchinis — on a mandolin slicer, spiral slicer or cheese grater — into thin noodles. Place all the noodles on a towel and let them sit for 30 minutes so they dry out a little.

To make the pesto: throw all the ingredients into a food processor and process until you get your desired consistency. Massage the pesto into your noodles by hand or with a wooden spoon and let this sit a few minutes more to soften and let the noodles soak up some flavor. Sprinkle with hemp seeds and enjoy.


RAINBOW WRAPS

This recipe couldn't be any easier. It's full of whole foods, vibrant colors and delicious flavors. I love eating this with tahini. Personally I find that the lemon juice adds a tangy punch so I don't need salt, but add a sprinkle if you want. And FYI: you can use whatever veggies you like! Tomato, onion, baked yam, steamed spinach, pepper, cucumber; whatever floats your boat (or in this case, fills up your wrap).


FILLINGS

1 small beet
1 small zucchini
1 medium carrot
1 avocado
2 tbsp (30 ml) fresh lemon juice


WRAPS

2 nori sheets
¼ cup (56 g) tahini (optional)

Slice the beet, zucchini and carrot on a mandolin slicer, spiral slicer or cheese grater, into thin strips. Cut open the avocado and spoon out the meat into a bowl with the lemon juice, mashing it up with a fork.

Spread the avocado-lemon mixture onto the nori sheets, add the strips of pre-cut veggies, roll it up and slice the wraps in half. Enjoy with some tahini if you want.


CREAMY MISO SOUP

with Baby Shiitake Mushrooms + Sea Vegetables


I basically inhaled this recipe, so it's a miracle I was able to snap some photos of the bowl before it was empty. Try to find organic, locally grown mushrooms (I get mine from the farmer's market) because their texture and flavor makes all the difference. The kelp and dulse (greens from the sea) add a natural saltiness and deep notes to the earthiness of the 'shrooms.

MARINATED MUSHROOMS

2 cups (118 g) baby shiitake mushrooms
1 tsp extra virgin olive oil
1 tsp gluten-free tamari
1 tsp fresh lemon juice


CREAMY MISO SOUP

¼ cup (31 g) pine nuts
2 tbsp (20 g) hulled hemp seeds
2 tbsp (20 g) white sesame seeds
2 tbsp (28 g) miso paste
½ tsp dried dill
½ tsp ginger powder
½ tsp kelp granules
2 cups (473 ml) hot water


GARNISH

2 sprigs fresh parsley
½ tsp dulse flakes
1 tsp white sesame seeds

To prepare the mushrooms: slice them thinly then toss with the olive oil, tamari and lemon juice. Let them sit somewhere warm for 30 minutes so they can marinate.

To make the soup base: blend all the ingredients until smooth. If you want it super smooth, strain through a cheesecloth or a nut milk bag.

Scoop the mushrooms evenly into 2 bowls, then pour the soup over them and garnish with parsley, dulse flakes and sesame seeds.


KOHLRABI + BEET SALAD

with Green Tahini Sauce


Kohlrabi is a popular snack in the Middle East, where it's simply sliced thinly, drizzled in olive oil and sprinkled with salt. In this recipe, I'm adding some other flavors and colors like beets and fresh herbs to take this healthy root to the next level.


SALAD

1 small kohlrabi
1 small red beet
1 tsp extra virgin olive oil
1 tsp fresh lemon juice


GREEN TAHINI SAUCE

1/3 cup (79 ml) water
1 tbsp (14 g) tahini
½ cup (20 g) fresh cilantro
½ cup (20 g) fresh parsley
½ tsp sea salt (optional)
1 peeled garlic clove
1 tsp chunk peeled ginger


GARNISH

1 tsp white sesame seeds

To prepare the salad: peel the kohlrabi and beet, slice very thinly on a mandolin slicer or by hand, then toss with the olive oil and lemon juice.

To make the sauce: blend everything until smooth. If you'd like it less watery, add 1 tablespoon (14 g) more of tahini, or even ½ cup (120 g) cooked chickpeas if you want a hummus-like dip.

Arrange your kohlrabi and beet slices however you like, and serve beside the sauce. I sprinkled some sesame seeds on mine because I sprinkle them on basically everything.


EPIC PORTABELLO YAM BURGERS

with Parsley, Herb Cheeze + Shredded Veg


The name says it all.


BUNS

2 tsp (10 ml) extra virgin olive oil
2 tsp (10 ml) gluten-free tamari
4 portabello mushroom caps


BURGERS

1 medium yam
1 cup (50 g) chopped green onion
1 tbsp (14 g) miso paste
1 tsp cumin powder
1 tsp paprika powder
½ tsp dried rosemary
½ tsp dried savory
½ tsp chili powder
½ cup (76 g) hulled hemp seeds


HERB CHEEZE

½ cup (76 g) Brazil nuts
1 tbsp (15 ml) fresh lemon juice
½ tsp sea salt, as desired
1 tsp dried rosemary
1 tsp dried basil


ADD-ONS

¼ cup (25 g) shredded carrot
¼ cup (25 g) shredded beet
½ cup (20 g) fresh parsley
2 tsp (7 g) white sesame seeds

To make the buns: rub the olive oil and tamari into the mushroom caps, then marinate in a dehydrator at 115°F (46°C) for 2 hours, or until they have darkened and are soft and juicy. Alternatively, use your oven at its lowest temperature until you get the same result, around 1 hour.

To make the burgers: wash and peel the yam, then chop into ½-inch (13-mm) pieces. Throw the chopped yam along with the rest of the ingredients in your food processor and process until it becomes a mushy paste (albeit really yummy). Form into ¼ cup (53 g) patties using a cookie mold or your hands. Dehydrate at 115°F (46°C) in the dehydrator for 1 hour, flip them over, then bake for 1 more hour or until they can hold their shape when you pick them up. Alternatively, use your oven at its lowest temperature 'til you get the same result, about 1 hour.

To make the cheeze: blend all the ingredients together until smooth and delicious!

Layer up on a portabello cap: the shredded veg, parsley, a patty, some cheeze and more shredded beets and carrots. Top it off with another mushroom cap and sprinkle with sesame seeds. Repeat with the other patty. EPIC.


SWEET CORN CHOWDER

with Garlic, Miso + Walnuts


This soup was inspired by one in Ani Phyo's Raw Food Kitchen, which was the first raw vegan cookbook I bought when I was 16 years old. Her sweet corn chowder and mushroom soup recipes quickly became favorites of mine and helped me learn how to experiment with creating my own dishes. This soup is filling, very nutritious and comes together in just a few minutes. Make sure to find organic, non-GMO corn.

2 ½ cups (379 g) sweet corn kernels, soaked for 10 minutes in hot water then rinsed
2 cups (473 ml) hot water
4 peeled garlic cloves
1 tbsp (14 g) chunk peeled ginger
1 tsp mustard
1 tbsp (14 g) miso paste
¼ cup (30 g) walnuts, soaked for 4 hours

Blend all the ingredients, except for a ½ cup (76 g) of corn (which you'll add later), in a high-speed blender until smooth. Adjust according to taste, adding salt, pepper or other seasonings if desired.

Pour into bowls and top off with the rest of the corn.


NORI WRAPS

with Marinated Enoki Mushrooms, Purple Cabbage + Greens


Enoki mushrooms are too cute. You can use rice paper wraps if you don't like nori, and if you wanna take this to the next level, use the Tangy Tahini Dressing as a dipping sauce.


MARINATED MUSHROOMS

3 cups (177 g) enoki mushrooms
1 tbsp (15 ml) apple cider vinegar
1 tbsp (15 ml) gluten-free tamari
1 tsp agave syrup
1 tsp paprika powder
½ tsp cumin powder
1/3 tsp chili powder
2 tsp (9 g) tahini


WRAPS

4 nori sheets
2 cups (681 g) shredded collard greens
1 cup (55 g) shredded butter lettuce
1 cup (341 g) shredded purple cabbage
1 cup (119 g) cucumber, sliced into strips
¾ cup (30 g) cilantro leaves

Toss the mushrooms with the rest of the ingredients and dehydrate for 2 hours at 115°F (46°C), or until they have softened and start to smell aromatic. Alternatively, you can use your oven at its lowest temperature until you get the same result, around 1 hour.

To make the wraps: put a little bit of everything into the nori sheets and wrap it up!


MANGO + COCONUT SALAD

with Fresh Basil


My partner's aunt made something similar to this when we visited her and her partner one night. I couldn't get the flavors of fresh, juicy mango and creamy, cooling coconut outta my head for several days afterwards, so I had to make my own version. It's so freaking yummy.

4 large mangoes, slightly pre-ripe
2 cups (160 g) young coconut meat
¼ cup (10 g) fresh basil
1 tsp fresh lime juice, or more as desired

Peel the mangoes then slice them into thin strips on a mandolin slicer or by hand. Slice the coconut meat into thin strips by hand.

If you want to make a dressing to go with the salad, simply blend 3 tablespoons (15 g) of the coconut meat and 3 tablespoons (15 g) of the mango with 3 tablespoons (44 ml) of water (or coconut water)!

Toss the mango, coconut and basil together and add the dressing if desired, spritz on some lime juice and enjoy!


YAMMY SOUP

with Ginger, Fennel + Coconut Milk


Mmm! This tastes incredible and, as long as you blend it long enough, it comes out ultra-smooth as well. I think the coconut milk drizzled on top adds an elegant touch. For a more filling meal, pair this with avocado toast (just spread some avocado on toast ... best snack ever) or any salad in this book.

1 medium yam
1 cup (80 g) young coconut meat
2 cups (473 ml) hot water
½ red bell pepper
1 tsp turmeric powder
1 tbsp (14 g) chunk peeled ginger
½ tsp dried fennel seeds
2 tbsp (28 g) miso paste

Peel the yam. Blend the coconut meat with the water to make coconut milk. Scoop 2 to 3 tablespoons (30 to 44 ml) out of the coconut milk and set aside (this will be drizzled on top in a moment). Blend everything else together until smooth. If your blender has a "soup" function, use it. Otherwise, blend until it's very smooth just like cooked soup. It may take a minute or two, and you can give your blender breaks if needed.

Adjust according to taste, adding more miso or spices if you want. Pour into bowls and drizzle with the remaining coconut milk. Enjoy!


SUSHI: MAKI ROLLS

with Avocado, Carrot, Bell Pepper + Cauliflower Rice


Rice-free sushi? Huh? Yeah, baby. We are using cauliflower instead. Oh and by the way, when "sushi" is rolled like this, it's actually called maki. Personally I love cooked rice, and I think it is part of a healthy diet, but there are days when I want a lighter meal, and that is where raw dishes come in. This would be fantastic with any sauces I have featured in other recipes, but peanut sauce is my fave for maki rolls.


CAULIFLOWER RICE

1 small head cauliflower
1 tsp dried dill
1 tsp rice vinegar
1/3 tsp stevia powder


FILLINGS

1 avocado
½ bell pepper
1 large carrot

4 nori sheets
Peanut Lime Sauce

To make the rice: process the cauliflower in a food processor until it becomes a bunch of little crumbs. In a bowl, stir in the rest of the ingredients by hand with the cauliflower.

Julienne all the vegetables (in other words, cut into thin strips).

For each nori sheet, spread on ¼ of the rice evenly, leaving one edge of about ½-inch (1-cm) without rice. Sprinkle a little water on this edge when you roll up the sheet, starting from the opposite side. This will help everything stick together. Arrange a few slices of avocado, pepper and carrot. Roll up tightly and cut with a sharp knife. Serve with the peanut sauce.


GARDEN BURRITOS

with Spicy Mushroom Nut Meat, Guacamole + Broccolini


Filling, flavorful, fantastic. These would be great with whole grain, gluten-free wraps or corn tortillas as well. And as usual: drizzling tahini is highly recommended.

SPICY MUSHROOM NUT MEAT

1 cup (170 g) almonds, soaked for 8 hours
1 ½ cups (71 g) mushrooms
½ tsp cumin powder
½ tsp coriander powder
¼ tsp chili flakes
¼ tsp sea salt
¼ tsp black pepper


GUACAMOLE

2 avocados
2 tbsp (30 ml) fresh lime juice
½ tsp sea salt


FILLINGS

3 cups (689 g) broccolini
1 tbsp (8 g) gluten-free tamari
4 huge collard leaves
1 cup (40 g) cilantro
1 cup (341 g) shredded purple cabbage

To make the nut meat: put all the ingredients in a food processor and process until it forms a chunky paste. Adjust according to taste, adding more spice or salt if desired.

To make the guacamole: mash the avocado meat with the lime juice and salt until it reaches the desired consistency (I like mine a little chunky).

Toss the broccolini with the tamari and let sit in the oven at 200°F (93°C) for 10 to 15 minutes to soften, or use a dehydrator at 115°F (46°C) for 40 minutes. If your oven doesn't go that low, just use the lowest temperature and keep an eye on the food since you may need to take it out a few minutes early.

Spread your mushroom nut meat onto the collard leaves, and add in the guac, cilantro, cabbage and broccolini. Wrap up and enjoy!


ZUCCHINI NOODLES

with Lime Juice, Tahini, Parsley + Green Onions


I love adding lemon and lime juice to recipes — it bumps up the flavor and nutrition at the same time. This recipe is light, tangy, creamy and very hydrating. Eat ASAP because zucchini flesh starts letting out its juices quickly after you cut it.

4 zucchinis
¼ cup (59 ml) fresh lime juice
¼ cup (56 g) tahini
2 tbsp (20 g) white sesame seeds
1 cup (40 g) fresh parsley leaves
¼ cup (12 g) chopped green onions
1 tsp Himalayan salt

Wash all the produce. Slice the zucchinis into noodles on a mandolin slicer or by hand. Toss the noodles with the rest of the ingredients and eat!


SUMMER ROLLS

with Shredded Veg, Avocado, Basil, Mint + Dipping Sauce


Crunchy, light, fresh and flavorful. I could eat these all year long. Well, I kinda do that already.


FILLINGS

2 large carrots
1 cup (341 g) purple cabbage
1 avocado
1 cup (40 g) lightly packed basil leaves
1 cup (40 g) lightly packed mint leaves


WRAPS

6 rice papers (or large collard leaves)


DIPPING SAUCE

3 tbsp (44 ml) water
2 tbsp (30 ml) fresh lime juice
2 tbsp (5 g) mint leaves
2 tbsp (5 g) basil leaves
1 tbsp (14 g) miso paste
1 tbsp (11 g) almond butter
Chili powder, to taste (optional)
1 tbsp (15 g) white sesame seeds (optional)

Shred the carrots and cabbage. Slice the avocado meat into strips.

Fill a large bowl with warm water. To soften the rice papers, simply dip them (one at a time) into the water for around 10 seconds. Then use like a tortilla: assemble the veggies and herbs on it and wrap up.

To make the dipping sauce: blend all ingredients until smooth. Sprinkle with sesame seeds. Enjoy!


(Continues...)

Excerpted from The Rawsome Vegan Cookbook by Emily von Euw. Copyright © 2015 Emily von Euw. Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Welcome 10

Eat Plants 11

Tips 12

Tools 12

Techniques 13

Raw 14

Psychedelic Salad: Shredded Carrots, Red Cabbage + Beets with Lemon Sesame Dressing 17

Zucchini Noodles with Garlic Kale Pesto + Hemp Seeds 18

Rainbow Wraps 21

Creamy Miso Soup with Baby Shiitake Mushrooms + Sea Vegetables 22

Kohlrabi + Beet Salad with Green Tahini Sauce 25

Epic Portabello Yam Burgers with Parsley, Herb Cheezc + Shredded Veg 26

Sweet Corn Chowder with Garlic, Miso + Walnuts 28

Nori Wraps with Marinated Enoki Mushrooms, Purple Cabbage + Greens 29

Mango + Coconut Salad with Fresh Basil 31

Yammy Soup with Ginger, Fennel + Coconut Milk 32

Sushi: Maki Rolls with Avocado, Carrot, Bell Pepper + Cauliflower Rice 35

Garden Burritos with Spicy Mushroom Nut Meat, Guacamole + Broccolini 36

Zucchini Noodles with Lime Juice, Tahini, Parsley + Green Onions 39

Summer Rolls with Shredded Veg, Avocado, Basil, Mint + Dipping Sauce 40

Rawsome Pizza: Veggie Crust with Avocado, Tomato, Spinach, Basil + Onion 43

Carrot Daikon Salad with Lemon Juice + Basil 44

Arugula Leaves with Golden Beet, Kiwi, Radish + Orange Juice Dressing 47

Garlic-Marinated Morel Mushrooms with Heirloom Tomato, Basil Sauce, Radish + Dill 48

Radish Greens with Cilantro, Lemon, Snap Peas + Avocado 51

King Oyster Mushrooms Layered with Heirloom Tomato, Basil + Avocado 52

Sweet Corn Quiche with Buckwheat Onion Crust + Cherry Tomatoes 55

Kale Salad with Carrot, Pineapple + Coconut Sauce 56

Pho Bowl with Basil, Mint, Chives, Bok Choy + Leeks 59

Som Tam: Green Papaya Salad 60

Get Your Greenz: Leafy Salad with Green Onions, Zucchini Strips, Purple Cabbage + Tangy Tahini Dressing 63

Raw Tacos with Sweet Corn, Kiwi, Cumin-Marinated Tomatoes + Pea Shoots 64

Shaved Fennel with Grapefruit, Avocado + Radishes 67

Stuffed Tomatoes with Carrot-Cauliflower Filling 68

Radicchio Salad with Parsley, Sunflower Seeds, Carrot + Spirulina Dressing 71

Lettuce, Sorrel, Pea Greens, Fava Greens, Tomatoes, Shredded Veg + Thick Parsley Dressing 72

Massaged Green Salad with Creamy Purple Dressing + Cucumber 75

Green Coconut Curry with Marinated 'Shrooms, Broccoli + Tomato 76

Beet Ravioli with Almond Thyme Pâté + Basil 79

Lasagna: Zucchini Noodles, Heirloom Tomato, Sweet Corn + Brazil Nut Cheeze 80

Quick Tomato Soup with Miso + Thyme 83

Spicy Noodle Bowl with Beet, Carrot, Zucchini + Sweet Tamarind Sauce 84

Sweet Corn, Baby Tomato + Chimichurri Mix Up 87

Tomato Stacks with Avocado, Corn + Spices 88

Farmer's Market Bounty: Mixed Greens with Garlic Shoots, Baby Tomatoes, Green Onions, Golden Beet + Lemony Ginger Dressing 91

Broccoli Pesto with Swiss Chard, Sliced Asparagus, Radish, Beets + Sunflower Seeds 92

Onion Corn Bread Sandwich with Avocado + Spinach Filling 95

Cooked 96

Mac + Checze: The Healthy Way 99

The Green Bowl: Steamed Broccoli, Green Lentils, Baked Zucchini + Basil Pesto 100

I Love Yu Choy: Steamed Greens with Brown Rice, Beets, Black Beans + Ginger Almond Sauce 103

Soba Noodles with Avocado, Carrot Ribbons, Shredded Spinach + Maple Miso Glaze 104

Pumpkin Soup with Potatoes, Pumpkin Seeds, Leeks + Coconut Milk 107

Jasmine Rice with Edamame, Black Beans + Salsa 108

Sweet Potato Slices with Lime-Spritzed Baby Greens + Corn 110

Creamy Cauliflower Sauce with Rice Noodles 111

Sautéed Asparagus with Marinated Mushrooms + Almonds 113

Baked Eggplant with Rosemary Salt, Savory + Cilantro Sauce 114

Warming Miso Soup with Leeks + Ginger 117

Baked Yams with Quinoa, Sprouts, Spicy Tofu + Chili Almond Sauce 118

Cream of Carrot Soup with Fennel Seed, Paprika + Thyme 121

Creamy Butternut Squash with Sage, Cranberry Jam + Micro Greens 122

My Fave Dinner: Sweet Potato with Tahini, Lemon + Black Pepper 125

Winter Melon Soup with Ginger, Cilantro + Shimeji Mushrooms 126

Rice Noodles with Peas, Mint, Basil + Peanut Lime Sauce 129

Ramen Noodles with Baby Bok Choy, Fresh, Turmeric + Ginger Broth 130

Tricolor Quinoa with Tahini, Steamed Beets, Carrots + Peas 133

Sweet + Sour Bok Choy with Whole-Grain Miso Noodles 134

Red Kuri Squash with Basmati Rice + Baby Spinach Tossed in Ginger Lemon Dressing 137

Peas + Greens: Paprika-Baked Yams with Spinach, Peas 138

Whole Food Proteins: Baked Potatoes with Golden Beets, Tahini Greens + White Navy Beans 141

One-Pot Veggie Noodle Soup with Miso Broth 142

Steamed Asparagus with Red Rice, Mushrooms, Nori + Thick Tomato Sauce 145

Acorn Squash with Romanesco Broccoli + Creamy Ginger Almond Gravy 146

Yam Fries Forever 149

Rainbow Plate with Tahini 150

Penne Pesto with Basil + Roasted Grape Tomatoes 153

Japanese Sweet Potatoes with Broccoli, Carrot-Turmeric Sauce + Pumpkin Seeds 154

Spicy Brown Rice with Red Kidney Beans + Mashed Avocado 157

Couscous with Roasted Tomatoes, Yam + Gai Choy 158

Black Bean Noodles with Yams, Asparagus, Sautéed Mushrooms + Peanut Sauce 161

Butternut Squash Soup with Cinnamon, Coriander + Caraway Seeds 162

Oil-Free Baked Potato Fries with Thyme + Garlic 165

Freedom Falafel with Lemon Pepper Spinach Salad 166

Pearl Couscous with Steamed Asparagus, Sun-Dried Tomato Sauce, Basil + Mint Leaves 169

Fully Loaded Yams with Black Beans, Sesame Miso Gravy, Green Onions + Purple Cabbage 170

Udon Noodle Bowl with Miso Ginger Sauce, Edamame + Green Onions 173

Chana Masala: Quick Chickpea Curry with Rice 174

Eggplant Oregano Steaks with Lemony Broccolini + Spicy Chickpeas 177

Resources 178

Ingredients 179

Books 180

Documentaries 180

Blogs 180

Acknowledgments 182

About the Author 183

Index 184

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