The Ultimate Age-Defying Plan: The Plant-Based Way to Stay Mentally Sharp and Physically Fit

The Ultimate Age-Defying Plan: The Plant-Based Way to Stay Mentally Sharp and Physically Fit

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Overview

Discover the keys to a long life and optimal health at any age in this practical wellness guide and cookbook—with simple 7-ingredient recipes.

Experts in food and medicine have been looking to a plant-based diet as the most holistic, effective, and universal path to health, especially when it comes to aging. This guide provides a comprehensive roadmap to staying vital and living a long life — using plant-based cuisine and simple daily self-care rituals that boost health and support healthy functioning in the body.

Written by vegan chef Mark Reinfeld and naturopathic doctor Ashley Boudet, with expert oversight from physician and author Michael Klaper, MD, each chapter in The Ultimate Age-Defying Plan describes one aspect of the human body—including mental sharpness and neurological health, cardiovascular health, bone health, eye and vision, digestive health, and protection against major diseases such as diabetes, heart disease, and certain forms of cancer. They delve into the nutrients, food, and self-care practices necessary for healing and aiding this area of the self, including a list of recipes specifically targeted toward that area. Chef Mark's easy-to-prepare recipes are all seven ingredients or less, allowing readers to go vegan without stress.

Product Details

ISBN-13: 9780738234731
Publisher: Hachette Books
Publication date: 02/12/2019
Pages: 352
Sales rank: 1,245,662
Product dimensions: 7.10(w) x 9.10(h) x 1.00(d)

About the Author

Award-winning vegan chef Mark Reinfeld is the creator of Vegan Fusion, a platform for plant-based, vegetarian, raw, and gluten-free cooking classes and recipes. Reinfeld is the author of seven books, including the bestselling 30-Minute Vegan series, and offers food counseling services for companies like Google, Whole Foods, and Bon Appetit Management. He is the 2017 inductee into the Vegetarian Hall of Fame.

Ashley Boudet, ND, is a graduate of the National University of Natural Medicine (NUNM), one of the world's most respected naturopathic medical schools. She is on the board of the International Congress of Naturopathic Medicine and is passionate about sharing easy ways of incorporating simple and powerful self-care practices into our lives.

Table of Contents

Introduction xiii

Part 1 Healthy Aging The Plant-Based Way

1 Live Longer, Live Better 3

2 Brain Health-Stay Mentally Sharp: Combat Cognitive Decline 11

3 Aging Takes Guts!: Optimize Your Digestion 27

4 Get Stronger: Better Bones, Joints, and Muscles 39

5 Protect Your Heart for the Long Run 51

6 Kidney Health Is Key 63

7 Look Younger: Secrets of Skin Health 71

8 Feel Younger: Less Stress, More Energy 83

Part 2 Age-Defying Vegan Recipes

9 Basic Cooking Techniques 97

DIY Date Syrup 109

10 Bountiful Beverages 111

Rosemary Star Anise Tea 113

Morning Miracle 113

Green Dragon 114

Bright Eyes Tonic 114

Hydration Station 115

Tart Cherry and Pomegranate Tonic 115

Pumpkin Seed Milk 116

Citrus Cleanse 117

Kale Kiwi Avocado Juice 117

Creamy Tropical Bliss 118

Maca Pepita Elixir 118

Strawberry Delight 119

Cacao Turmeric Elixir 120

Berry Peach Smoothie 121

Choco-Cherry Berry Smoothie 121

Digestive Support Tea 122

Nourishing Tonic 122

Calming Tea 123

Adrenal Support 123

11 Breakfast of the Immortals 125

Smashed Avocado Toast Supreme 127

Superfood Granola 128

Berry Good Breakfast Bowl 129

Berry Chia Bowl with Pomegranate 130

Chlorella Smoothie Bowl 131

Superfood Buckwheat Pancakes 132

Banana Pineapple Bread 133

Savory Grits 134

Ancient Sunrise 135

Superseed Baked French Toast 136

Tofu Rancheros 137

12 Sustaining Soups and Stews 139

Raw Chilled Strawberry Soup 141

Miso Roots Soup 142

Coco-Lemongrass Soup 143

Roasted Red Pepper Soup with Fennel 144

Creamy Corn Chowder with Fire-Roasted Tomatoes and Dill 146

Grecian Braised Cauliflower Soup 147

Three Sisters Soup 148

Shiitake Hot Pot Noodle Soup 149

Purple Potato Soup 150

Parsnip Leek Soup 151

Adzuki Bean Tempeh Chili 152

Kundalini Kitchari 154

13 Superfood Salads and Dressings 155

Salad in a Jar 157

Tomato Cucumber with Pine Nuts 158

Domo Arigato Arame Salad 159

Daikon with Avo Goddess Dressing 160

Arugula Walnut Salad with Cashew Dill Dressing 161

Sunny Kale Salad 162

Raw Fettuccine Alfreda 163

Kale Millet Tabbouleh 164

Sally's Super Simple Slaw 165

Wilted Collard Salad 166

Butter Bean Salad 167

Club Med Pasta Salad 168

Cool Bean Salad with Farro, Fava, and Fennel 169

Oil-Free Roasted Red Pepper Dressing 170

Zesty Lemon Sriracha Dressing 171

Turmeric Tahini Dressing 172

14 Ageless Appetizers and Side Dishes 173

Lemon Dill Asparagus Spears 175

Steamed Supreme 176

Santorini Okra Tomato 177

Grilled Vegetables Extraordinaire 178

Cashew Cheese-Stuffed Sweet Peppers 179

Smoky Truffled Baked Broccoli Fries 180

Roasted Cauliflower and Broccoli 181

Smoky Roasted Beets 182

Coco Jackfruit Nuggets 183

Magical Mushroom Medley 184

Braised Kale with Shallots and Slivered Almonds 185

Quintessential Quinoa Pilaf 186

Baked Cajun Veggie Fritters 187

Cumin Chickpeas 188

Rosemary Polenta Croutons 189

Sweet Chili Brussels Sprouts 190

Sweet and Spicy Plantains 191

Garlicky Whipped Parsnips 192

Baked Sesame Zucchini Fries 193

Garlicky Hummus 194

Stacked Avocados 195

Rainbow Roasted Roots 196

Coco Cauliflower 197

Pilau Rice 198

Herb-Roasted Potatoes 199

Curried Cauliflower Pakora 200

Chimichurri Grilled Cauliflower Steaks 201

Miso Ginger Glazed Eggplant 202

Pineapple Fried Rice 203

Skillet Corn Bread 204

Cheezy Artichoke Dip 205

Loaded Nachos 206

Coconut Maple Glazed Sweet Potatoes with Toasted Walnuts 207

Asian Couscous 208

15 Marvelous Main Dishes 209

Lemony Herbed Cauliflower Roast 211

Black-Eye Cabbage 212

Spinach Chickpeas 213

Himalayan Lentils and Greens 214

Black Gomasio Crusted Tofu 215

Jackfruit Taco Filling 216

BBQ Jackfruit 217

Classic Stir-fry 218

Brazenly Braised Tempeh 219

Herb-Roasted Tofu 220

Roasted Tofu with Almond Sauce 221

Black Rice Sushi with Wasabi Mayo 222

El Tortilla Pizza 224

Savory Baked Seitan 225

Marvelous Macro Meal 226

Sweet Potato Black Bean Sliders 228

Mac n Cheez 230

Thai Red Coconut Curry 231

Portobelio Cheez Steak Stuffed Peppers 232

Mushroom Risotto 233

Quinoa Quiche 235

Polenta Piecrust 236

Papas, Bean, and Greens Burritos 237

Hummus Panini with Balsamic Massaged Kale 239

Braised Mushroom Stroganoff 240

Roasted Butternut Squash Penne with Sage 242

Brats and Kraut 243

Pecan Sage Holiday Loaf 244

16 Cutting-Edge Condiments and Sauces 247

Soup Stock 248

Cajun Spice Mix 249

Ethiopian Spice Mix, a.k.a. Berbere 250

Herbes de Provence Spice Mix 250

Indian Spice Mix 251

Italian Spice Mix 251

Mexican Spice Mix 252

Moroccan Spice Mix 252

Salt-Free Seasoning 253

Black Sesame Gomasio 253

Gluten-Free Flour Mix 254

Smoky Mushrooms 254

Smoky Maple Marinade 256

Cilantro Lime Marinade 256

Sweet and Spicy Pumpkin Seeds 257

Balsamic Reduction 258

Chia Peach Pepper Jam 258

Ruby Kraut 259

Pickled Red Onion 261

Coconut Yogurt 262

Smoky Sweet Chili Garlic Sauce 263

Roasted Squash Butter 264

Pepita Pesto with Avocado 265

Smoky Cashew Cream 266

Chunky Tomato Sauce 267

Cranberry Apricot Sauce with Crystallized Ginger 268

Apricot BBQ Sauce 269

Artful Almond Sauce 270

EZ Cheez Sauce 271

Aqua Mayo 272

Vegan Mayonnaise 273

Chipotle Mayonnaise 273

Vegan Sour Cream 274

Raw Cashew Sour Cream 274

Sriracha Aioli 275

Mushroom Leek Gravy 276

17 Death-Defying Desserts and Snacks 277

Gourmet Popcorn 279

Brain Health Trail Mix 280

Raw Choco-Cherry Bombs 281

Raw Fig Thumbprint Cookies 282

Vegan Fluff with Aquafaba 283

Superfood Chocolate Bark 284

Plantain Cranberry Chocolate Chip Cookies 285

Walnut Flapjacks 286

Fruit Compote 287

Fruit Cobbler 288

Coco Berry Delight 289

Berry Mousse 290

Raw Peppermint Patty Fudge Brownies 291

Mango Rice Pudding with Salted Caramel 293

The Great Pumpkin Cheezcake 294

Acknowledgments 295

Notes 297

Resources 305

Metric Conversions Chart 308

About the Contributors 309

About the Authors 311

Index 315

Customer Reviews