2019 EDITION

Presented by

DR. NANDI'S
#HEALTHHERO
KITCHEN

partha nandi md facp

3 Time International Best Selling Author
WHAT ARE
SUPERFOODS?
You’ve probably heard the term
“superfood” used quite a bit
in the health food world, but
what does it actually mean? A
“superfood” refers to a food that
is rich in nutrients and extremely
beneficial to your well-being. In
most cases “superfoods” include
organic, plant-based, whole
foods.

In today’s processed and fast-

foods diet, superfoods can at
times be few and far between.
But when it comes right down to
it, these superfoods are exactly
what your body truly needs and
craves. Not only do these foods
provide you with the vitamins and
minerals that your body needs
to function properly, or help you
maintain a healthy weight, they
have countless other benefits as
well. Superfoods can help prevent
diseases, improve your mood and
energy, support your gut health
and so much more.

It is important to note that even

for those foods that we deem
“super”, there is no single food
that holds the key to good
health or disease prevention.
Remember variety is the spice of
life! Have fun and add a variety of
superfoods to your weekly meals.
INDEX
Almonds.............................................3-6 Lentils...........................................37-41
Almond Cherry Breakfast Muffins Lentil, Mushroom & Walnut Pate
Vanilla Almond Milk Custard Hearty Two-Lentil Soup With
Dr. Nandi's Twist On Green Beans Mushrooms
Lentil & Pistachio Burger
Avocado.......................................... 7-10 Quinoa............................................42-46
Veggie Pesto Sandwich
Black Bean, Quinoa & Corn Chili
Avocado-Banana Chocolate
Pudding Quinoa & Vegetable Stuffed Zucchini
Chili
Avocado & Egg Extravaganza
Warm Quinoa Salad
BEETS.................................................11-16 Caca0.............................................47-49
Vegan Brownies
Vegan Chocolate Chili
Arugula & Roasted Beet Salad Chocolate Soup
Beetroot Risotto Vegan Chocolate Fudge

BLUEBERRIES............................... 17-20 Turmeric.......................................50-53

Fresh Blueberry Chia Parfait Spinach Pakoras
Blueberry Salad Pizza Turmeric Tea
Power Blaster Smoothie Sweet Potato & Chickpea Curry

Cumin...............................................21-24 Mushrooms............................... 54-58

Cumin & Carrot Soup Mushroom Zucchini Pasta
Falafels Grilled Portobello Mushrooms Topped
Cumin & Cinnamon Grilled Salmon With Tomato Salad
Asian Mushroom Wellington
GINGER.............................................25-29 garlic.............................................59-63
Sugar & Oil Free Mango Lime
Pancakes With Ginger & Coconut Kale and Pumpkin Salad With Garlic
Tahini Dressing
Ginger Carrot Soup
Black Garlic Baked Cauliflower
Crispy Tofu Stir-Fry
Smoky Butternut Squash Soup
Peas.................................................30-32 Sweet Potato Gnocchi With Sage Sauce
Taste of Jamaica Curry Peas and Carrots
Green Pea Salad
Pomegranates....................... 64-67
Pomegranate Avocado Quinoa Salad
Green Pea Fritters with Yogurt Dip Pomegranate Glazed Carrots

Watercress............................. 34-36 Pomegranate Salsa

Sauteed Watercress With Garlic

Taste Of The Tropics Watercress
Smoothie
Watercress Tabbouleh
In this cookbook, THE HEROES ARE THE SUPERFOODS!
I wanted to share the latest research and incredible health benefits
unique to some of my favorite superfoods. These are not elusive and
exotic superfoods, but whole foods you can find in your local grocery
store year round and foods that you can incorporate as part of your
daily diets.

SUPERFOODS ARE REALLY DELICIOUS

Yes, I wanted to share the research and findings that make each of these
superfoods so unique and well, "super", but I also wanted to talk about
how eating healthy can also be delicious. I have included some of my
favorite recipes for breakfast, lunch, dinner, snacks and more to get you
started and inspire you to start cooking with these amazing superfoods.

1
health hero
CHALLENGE
UNDERSTANDING
HOW YOUR FOOD CHOICES
AFFECT YOUR OVERALL
Take the first step. I challenge you HEALTH IS THE FIRST STEP TO
to make one small change - swap BECOMING YOUR OWN
out one processed food snack or
meal with one of our superfood
alternatives once a week. This small
change will have a big impact on
your overall health.

WHEN POSSIBLE GO ORGANIC

So why choose organic? There is no concrete evidence that there is
any major difference in nutritional value of organic versus non-organic
food so why would I still suggest organic? The primary reasons is the
implications to your physical health related to pesticides and food
additives, as well as for environmental reasons.
The environmental benefits of living organically are related to the way
farmers grow and process food, including vegetables, fruits, grains,
dairy, and meat. Water and soil conservation, as well as the elimination
of polluting elements -- like fertilizers and pesticides -- used in farming
practices, are some of the direct benefits of organic farming. Smaller
production methods are also better for the environment and local
wildlife. And when it comes to the consumers -- like you and me --
choosing organic products can remove our risk to pesticide exposure.
In fact, a Pesticide Induced Diseases Database exists that links public
health effects to pesticides. And while washing your produce carefully is
a must, there are certain foods to avoid buying non-organic altogether
due to their soft or porous skins (making them more susceptible to
pesticides seeping inside) such as apples, bell peppers, carrots, celery,
and strawberries.
I hope you will enjoy learning about these amazing superfoods and
cooking some of my favorite recipes. Don't forget the journey of the
Health Hero is not one of deprivation, but of adventure and passion,
even in your diet.
Namaste,

2
THE HEALTH BENEFITS OF

ALMONDS

MAY
REDUCE
RISK OF
COLON
HELPS CANCER
LOWER
CHOLESTEROL

3
T
he health benefits of almonds have
been documented for centuries and
modern research is backing up many of
the claims. The simple almond is a true
health food. Nuts and seeds are the vegetable
foods that are richest in fiber after cereals,
which could explain why almonds are
good for cardiovascular health. Almonds
also contain high levels of healthy
unsaturated fatty acids in addition to RICH IN
a lot of bioactive molecules (such as FIBER, VITAMINS,
fiber, phytosterols, vitamins, other ANTIOXIDANTS,
minerals, and antioxidants) which AND HEALTHY
can help prevent cardiovascular heart UNSATURATED
FATTY ACIDS
diseases. Almonds are also often
associated with improved levels of blood
lipids which also supports heart health.

For years, we have known about the amount

of protein they contain, but now we are
finding out more great health benefits of this
tasty nut. Approximately 1 ounce of almonds
have 1/8 of our daily protein needs.

Almonds increase the levels of vitamin E in

our plasma and red blood cells which helps to
lower cholesterol. Vitamin E is also a powerful
antioxidant that defends your cells against
damage on a daily basis and prevents artery-
clogging oxidation of cholesterol. A study
published in the Journal of the American
Dietetic Association found that eating just a
handful of almonds daily is a great way to get
the vitamin E your body needs to stay healthy.

Recently researchers have studied almonds and

their effect on the prevention of cancers, most
notably colon cancer. The results suggested
that "almond consumption may reduce colon
cancer risk and does so through at least one
almond lipid-associated component." Another
study published in the journal BMC Medicine
concluded that people who regularly eat nuts in
general are at a lower risk of death from cancer.

If that wasn't enough to get you eating

almonds, research shows almonds may help
with overall longevity. In the New England
Journal of Medicines, a published study found
that people who eat a handful of nuts every
day live longer than those who do not eat
them at all. 4
 ½ tsp almond extract
1 Tbsp finely ground almonds
1 ½ - 2 cups fresh sweet cherries
(quartered and pitted)
2 Tbsp sliced almonds
½ - ¾ Tbsp sugar
PREPARATION
With rack in center of oven, preheat oven
to 375 F (350 F if using GF substitution).
Place 12 -16 muffin cups in muffin pan
depending on size of muffins you desire.
In a mixer, mix sugar and eggs until sugar
completely dissolves. Ensure that raw
cane sugar has dissolved or you may
have large crystals in your muffins.
Add butter and continue to beat until light
and somewhat fluffy.
Move to a large mixing bowl.
In a medium bowl, add cornstarch,
baking soda, flour, and salt (add Xanthan
gum if using gluten-free substitution).
Combine well.
Add eggs and butter to mixture. Mix well.
Almond Cherry Add milk, Greek yogurt, vanilla and
almond extract. Mix well.
Breakfast Muffins
Makes 12-16 muffins
Add in freshly ground almonds and
combine.
INGREDIENTS Add in fresh cherries and stir until you
8 Tbsp softened unsalted butter have equal distribution. Be careful not to
  Dairy-Free Sub: ¼ cup plus 2 Tbsp EVOO crush cherries.
1 cups raw cane sugar Divide batter between cups. Fill cups to
3 large eggs (beaten lightly) roughly 80-85% full.
3 cups white whole wheat flour In a small bowl, mix sliced almonds
Gluten-Free Sub: 5 cups of blanched almond and sugar and sprinkle over uncooked
flour and 2 ½ tsp Xanthan gum for binding muffins.
agent Place pan in oven and cook for roughly
3 tsp cornstarch 25-30 minutes (22-25 minutes if using
¾ tsp baking soda GF substitution). Muffins should turn a
¾ tsp fine sea salt golden brown color.
- ½ cup milk (1% or 2%) Check to see if muffins are done with a
  Dairy-Free Sub: 1/3 cup plain almond milk toothpick inserted into center of a muffin.
½ cup plain Greek yogurt If toothpick comes out clean, muffins are
  Dairy-Free Sub: ½ cup plain lactose-free done.
Greek yogurt Allow to cool for 5-7 minutes in pan
1 tsp vanilla extract before moving them to a wire rack to
completely cool.
5
Vanilla Almond Dr. Nandi’s twist
Milk Custard
Serves 6
on Green Beans
Serves 6
INGREDIENTS INGREDIENTS
3 cups unsweetened plain almond milk 2 lbs. green beans, trimmed
3 large eggs 2 ½ Tbsp butter, unsalted
3 tsp vanilla bean extract   Dairy-Free Sub: ¼ cup of avocado oil, divided
1 ½ Tbsp arrowroot or cornflour (You may 3 Tbsp extra virgin olive oil
need a bit less arrowroot to thicken the custard)
cup toasted almonds, slivered
3 Tbsp pure maple syrup (grade B preferred)
2 medium cloves garlic, minced
Nutmeg to taste
1 ¼ Tbsp fresh lemon juice
PREPARATION Salt and freshly cracked
In a medium saucepan over medium/ black pepper to taste
medium-high heat, combine
unsweetened almond milk, vanilla and PREPARATION
maple syrup. Bring to an almost boiling In a large pot over
point. You may see some tiny bubbles. high heat, bring water
When this happens, remove from the to boil and add beans.
heat source. Cook until beans turn
a bright and vibrant
In a medium mixing bowl, beat eggs
green. About 2-3
and arrowroot until well combined.
minutes.
Being careful, pour hot milk mixture
Drain beans and run
over beaten eggs and whisk well.
under cold water until
Again being careful, you will pour egg they are cool.
mixture back into the saucepan and
Put beans on a sheet lined with paper towel
cook over low heat.
and allow to dry completely.
With a wooden spoon, stir gently until
Heat two-thirds of butter in a large skillet over
custard thickens.
medium low heat until butter melts.
When custard has achieved desired
Add the silvered almonds and cook until they
thickness, remove from heat and pour
turn a golden brown, stirring occasionally.
into mixing bowl.
Remove almonds from skillet and turn heat
You may want to whisk custard to
down to low.
smooth it out and cool mixture down.
Add garlic and cook for about 30-45 seconds.
It is possible some lumps may be
Stir constantly.
present. If you see lumps in your
custard, strain it through a metal Add remaining butter to skillet and add beans.
strainer. Increase heat to medium.
This custard can be served both cold or Cook and continue to stir until beans become
warm. crisp-tender. They may turn a bit brown but
that is desired. About 7 to 9 minutes.
If you would like to use this custard in a
cake or pie, you may want to add some Add lemon juice and season with salt and
extra thickening agent like arrowroot or pepper to taste.
rice starch to make it stand up. When serving, sprinkle with the almonds.

6
 THE HEALTH BENEFITS OF

AVOCADO

GOOD FOR

EYE
HEALTH

GOOD FOR

YOUR
HEART
HIGH IN
POTASSIUM

7
T
he avocado contains a great amount of lutein
which is a carotenoid that works as an
antioxidant. Lutein helps to protect against eye
PACKED WITH
disease. Research has found that the avocado
also contains the related carotenoids zeaxanthin,
alpha-carotene and beta carotene. The avocado
VITAMIN
also aids in the body's ability to get more of these
nutrients from other foods. Because carotenoids
A&C
are soluble in fat and not in water, eating carotenoid
packed foods like fruits and vegetables along with
avocados helps your body absorb the carotenoids.

Eating just half an avocado will give you nearly 3.5 grams of fiber.
The fiber consists of both soluble and insoluble fiber which aids
in keeping your digestive system running smoothly. Studies have
shown that soluble fiber slows the breakdown of carbohydrates
in your body. This helps to make you feel full for a longer time.
Studies and research has shown that the avocado also contains
oleic acid which is a fat that activates the part of your brain that
makes your feel full. Researchers believe that oleic acid helps to
create a greater feeling of satiety than less healthy saturated fats.

Consuming one cup of avocado supplies you with nearly 1/4 of

your recommended daily intake of folate. Folate has been found
to help cut the risk of birth defects. Studies have shown that
eating avocados may help to protect your unborn baby. High
folate intake has also been studied and results have shown that it
is associated with a lower risk of heart disease and
heart attack.

Avocados are high in the mineral potassium.

HIGH IN Low potassium levels can lead to high blood
FOLATE pressure, which raises your risk of heart
GREAT FOR attack, stroke and kidney disease. Research
PREGNANCY has shown that the avocado contains more
potassium than the banana and can help
normalize blood pressure and lower the risk
of kidney failure and heart disease. A beneficial
food to eat, the oleic acid and dietary fiber in
avocados are key when it comes to normalizing blood sugar levels
which is great for heart health and helping to reduce the risk of
diabetes.

Research is being done now to discover if there is a correlation

between eating avocados and reducing arthritic pain.
Researchers believe that because avocados contain high levels
of monounsaturated fats, phytosterols and antioxidants such as
Vitamins E, C and a variety of carotenoids, avocados may help
reduce the inflammation that leads to arthritis.

8
Veggie Pesto PESTO PREPARATION
In a skillet over medium heat, place pine

Sandwich
Serves 6
nuts and cook. Stir constantly until pine nuts
are lightly toasted. About 3-5 minutes.
In a food processor, slowly mix pine nuts,
PESTO INGREDIENTS garlic, olive oil, nutritional yeast and basil.
cup pine nuts Process until smooth and then add desired
cup extra virgin olive oil amount of salt and pepper.
6 cloves garlic
SANDWICH PREPARATION
cup nutritional yeast
Preheat oven to 375 F.
1 - 1 ½ bunches fresh basil leaves (stems should
not be used) Place bread cut side up on a cookie sheet
Sea salt and freshly ground black pepper to taste and toast lightly (this will ensure that your
bread will not get soggy - about 2 minutes).
SANDWICH INGREDIENTS
Remove bread from oven. Top with roughly 1
Avocado, sliced Tbsp of vegan mozzarella, return to oven and
6 whole wheat sandwich rolls (gluten free continue to cook until melted.
alternative)
Remove bread from oven and spread pesto
2-3 vine ripened tomatoes
onto lower piece of sandwich roll.
1 medium yellow pepper, sliced and seeded
Add a layer of spinach and romaine mix.
1 small English cucumber
2 cups baby spinach Top with tomato, cucumber, black olives,
mushrooms, purple basil, avocado and
2 cups romaine lettuce, sliced into smaller pieces
yellow pepper.
½ cup purple basil (optional)
Drizzle some extra virgin olive oil on layer.
½ cup black olives
½ cup mushrooms, sliced (optional) Top with more spinach and romaine.
½ cup vegan mozzarella (Non-vegan option swap out Add top piece of bread.
for traditional mozzarella)
9

Avocado-Banana
Chocolate Pudding
Serves 6
INGREDIENTS
3 medium ripe bananas, peeled and cut into
pieces (save some for topping of pudding)
1 ½ medium ripe avocados, pitted and peeled
cup coconut milk
6 Tbsp unsweetened cocoa powder
tsp pure vanilla extract
¼ tsp freshly ground cinnamon
¼ tsp sea salt
Dried coconut shavings
PREPARATION
In a food processor, add bananas,
avocado and coconut and process until
smooth.
Add cocoa powder, pure vanilla
extract, cinnamon and sea salt to food
processor. Mix until creamy.
If the mixture is too thick, add more
coconut milk until desired texture.
Place in an airtight container to cool
down.
Serve topped with sliced banana and
dried coconut shavings.
AVOCADO & EGG
EXTRAVAGANZA
Serves 4
INGREDIENTS
2 large avocados
4 small organic eggs
4 slices chicken bacon, cooked then
crumbled
4 slices whole wheat toast
  Gluten-Free Sub: 4 slices of Gluten-free toast
Sea salt to taste
Fresh cracked black pepper, to taste
Fresh chopped tomatoes
Hot sauce (optional)
PREPARATION
Pre-heat oven to 425 F.
Crack eggs in a bowl. Be careful to not
puncture yolks. Set aside.
Cut avocados in half and remove seed
carefully. If seed is very small, scoop
out a little at a time to match the
amount of egg.
In a baking dish, rest avocado halves
inside edge of dish so that the avocado
doesn’t tilt over. (You don’t want to have
raw egg spilling out.)
Gently scoop out one of the yolks and
place it into the hole of the avocado.
Continue spooning egg whites in the
avocado hole until it is full. Repeat for
all avocados.
Add salt and pepper on top of egg to
taste.
Put baking dish in oven and bake for
roughly 13-15 minutes. Time depends
on how much egg you have and how big
your avocados are.
Remove dish from oven.
Sprinkle crumbled chicken bacon on
top. Scoop out avocado and spread
mixture onto toast.
Add extra salt and pepper to taste.
Add fresh chopped tomatoes and hot
sauce.
10
THE HEALTH BENEFITS OF

BEETS

VITAMIN
A,C & K

11
B
eets or beetroots have a long history and date back to ancient times. The
first sign of the cultivation of beets dates back nearly 4,000 years ago
in the Mediterranean. Beets have been associated with sexuality in some
ancient cultures and used as an aphrodisiac. Beets have long been used
as a source of sucrose and have become a replacement for sugar.

Studies have shown that the fiber found in beets aids in the reduction of
cholesterol and triglycerides by increasing HDL cholesterol which is known
as "good" cholesterol. Studies have shown that high levels of triglycerides
increase the risk of heart related issues. Beets contain a nutrient called betaine
which is known to lower the levels of homocysteine in the body which is bad
for blood vessels. Beetroot has been found to help prevent atherosclerosis,
heart attacks, and strokes. One recent study found that consuming beet juice
helps to reduce blood pressure dramatically if consumed for just one week.
The fiber in beets also works to strip excess LDL cholesterol from the arterial
walls and help to eliminate it from the body quickly.

Beetroot is high in potassium which is known to be necessary in the prevention

of a stroke. Potassium is known as a vasodilator which means it helps to
relax the blood vessels and reduce the blood pressure throughout the body.
Potassium can open blood vessels and arteries, therefore reducing the chance
of blood clots forming. Studies are being conducted with promising results
which have found that the consumption of beets has an ongoing effect on
blood pressure. Beets seem to have a naturally delaying effect which may
mean the body can adjust instead of instantly dropping blood pressure at a
dangerous speed.

Research has found that beets contain a high amount

of carbohydrates that provides the fuel for energy.
The carbohydrates found in beets are natural LOWERS

building blocks of energy metabolism and provide BLOOD

no negative side effects unlike other carbohydrate PRESSURE
concentrated foods. A recent study found that
participants who consumed beetroot had a higher
oxygen uptake which can increase stamina. Promising
results found that the oxygen uptake was higher by just
over 15% perhaps due to the high nitrate content.

Promising results have been found that beets are good at preventing lung,
colon and skin cancer due to the pigment betacyanins. This pigment is
known to be able to counteract the growth of cancer cells. Nutritionists and
researchers believe that adding beets to your diet may keep you at a lower risk
of developing cancer.

Beets contain beta-carotene which is known to help in the prevention of

cataracts which can cause blindness. The beta-carotene can reduce macular
degeneration that is common in older people. The vitamin A found in beets is
a powerful antioxidant in the battle against eye disease. Beets are also known
to contain lutein which plays an important role in eye health as well. Lutein is
a carotenoid that assists in blocking out visible blue light which is one of the
major causes of light induced damage to the eyes.

12
 EAT IT ALL!
INCLUDING BEET GREENS
Don't throw away the greens of the beetroot. They are
low in calories and fat while high in vitamins, minerals,
antioxidants and fiber.

Beet greens contain a high amount of minerals such as

magnesium, copper, calcium, sodium potassium, iron,
manganese and phosphorous. Potassium is needed
as a component of cell and body fluids that help with
controlling heart rate and blood pressure. Iron is needed
for cellular oxidation and red blood cell formation.

The leafy greens of the beetroot contain large amounts

of vitamin K, A and vitamin C. Vitamin A helps with
maintaining healthy mucus membranes and skin. Vitamin
K has been found to have a role in bone health
by both promoting bone formation and
strength. Research has found that vitamin
K aids in limiting neuronal damage in the
brain which may help those suffering from MAY
PREVENT
Alzheimer's. The vitamin C found in beet
CERTAIN
greens is a fairly powerful antioxidant
which helps the body be resistant to CANCERS
infection and aids the scavenging of
harmful oxygen free radicals.

If that wasn't enough, beet greens contain a

carotenoid called zeaxanthin which is absorbed
into the retinal macula lutea in the eye. Researchers are
studying if this carotenoid may provide antioxidant and
protective UV light filtering functions. This may mean that
it can help in preventing retinal detachment and slow age
related macular degeneration in the elderly.

WHEN NOT TO EAT BEETS

Beet greens contain high levels of oxalate which may help
in the creation of kidney stones. Research suggests if you
are predisposed to oxalate containing kidney stones then
you should limit your consumption. Some research also links
large consumption of beetroot to gout. Also be aware that
eating beets may cause "beeturia" which is harmless but
does cause the red or pink color found in urine or stool.

13
Vegan Brownies
Serves 12-16 brownies
INGREDIENTS
4 medium beets
2 cups unsweetened vanilla almond milk
2 tsp raw organic apple cider vinegar
1 ½ cups raw turbinado sugar
½ cup coconut oil, melted
4 tsp vanilla extract
2 cups whole wheat pastry flour plus 2 Tbsp
  Gluten-Free Sub: 2 cups gluten-free all purpose
flour plus 2 Tbsp and 1 tsp of Xanthan gum
1 cup unsweetened cocoa powder
2 tsp baking soda
1 tsp baking powder
Salt to taste

PREPARATION
Preheat your oven to 375 F.
Scrub and wash the beets. transfer wet mixture to a standing mixer and
Drizzle some coconut oil on beets and sift into mixer’s bowl.
make sure they are lightly coated, then Beat until smooth (no lumps).
wrap them in aluminum foil. Pour batter into pan and fill roughly 80% full.
Roast for 60 minutes or until beets are Bake for 25-27 minutes or until a toothpick
tender. Check with a knife. If the knife comes out clean after being inserted into
pierces beet easily, they will be tender. center of brownies.
Remove from oven and allow to cool (I Allow to cool on a rack.
suggest in the fridge for a quicker cooling
time). ADDITIONAL IDEAS
Once the beets have cooled down to handle, Dust your brownies with additional
puree them finely in a food processor. You cocoa powder. Try adding some chili flakes
may need to add some water to ensure a fine to the batter and turn up the heat as well.
texture. Set aside 1 cup. Add the flakes at the same time as you are
adding your pureed beets in the recipe.
Coat 9x9-inch baking pan with some coconut
oil.
In a large mixing bowl, combine almond
milk and vinegar. Set aside and allow milk to
curdle.
Add the sugar, oil, vanilla extract and 1 cup
beets (add Xanthan gum in here if using
gluten-free substitution)
Beat mixture until it becomes foamy.
Using a sifter, add flour, cocoa powder,
baking soda, salt and baking powder and
very slowly sift them into wet ingredients.
You may use a handheld mixer or you may
14
 cool slightly.
Peel beets, removing all the skin.
In a medium pot, cook quinoa according to
package. When quinoa is done, drain and
set aside.
In a medium mixing bowl, whisk vinegar,
extra virgin olive oil, mustard, salt and
pepper. Combine well and set aside.
Cut beets into bite sized pieces while still
warm and place them in a large mixing
bowl. You may want to top them with some
of the dressing now to make sure they are
well coated.
Add the arugula and toasted almonds to
- 15 - mixing bowl and toss. (Save some almonds
to top salad as well).
Add remaining dressing and combine well.
Place the dressed arugula and beets on a
plate.
Arugula & Roasted Top with equal parts of goat cheese, quinoa
and remaining almonds.
Beet Salad
Serves 4-6
INGREDIENTS
6-8 large beets, scrubbed with tops removed
½ cup extra virgin olive oil
½ cup balsamic vinegar
½ cup quinoa
2 tsp dijon mustard
8 oz. baby arugula
5 oz. soft goat cheese (or harder ricotta)
Dairy-Free Sub: 5 oz. tofu feta. Please note
some flavored tofu cheeses may contain gluten
cup almonds, toasted and chopped
2 tsp of kosher salt (you may add more or less
depending on preference)
1 ½ tsp freshly ground pepper
BEET BONUS!
PREPARATION DON’T FORGET THE
Preheat your oven to 375 F.
In aluminum foil, wrap your beets
BEETROOT GREENS!
Feel free to add them
individually and place them on a pan in
center of oven for 70 - 80 minutes. to this already delicious salad!
Test the beets by using a knife. If the knife
slides into beets easily, then beets are Chop the beetgreens into a smaller size
ready. and add with arugula. It adds more flavor,
Take beets out of oven and unwrap each to texture and healthy ingredients.

15
Beetroot Risotto
Serves 6
INGREDIENTS
cups sweet onion, chopped
2 medium beets, cooked, peeled and
processed
1 ½ cups white arborio rice
4 cups low sodium vegetable broth
1 Tbsp fresh mint, chopped fine
1 Tbsp vinegar
1 tsp garlic, minced
tsp cinnamon
tsp allspice
tsp freshly ground black pepper
PREPARATION
In a small covered pot, bring salted
water with 1 Tbsp vinegar to a boil. Boil
peeled beets until tender. Roughly 30-45
minutes.
Test with a sharp knife, if beets are tender
remove them from heat and drain water.
Run cold water over beets.
Chop beets into quarters and place them
in a food processor.
Process beets until they are rather
smooth but keep some texture.
In a skillet over medium high heat, add
onions and cook them until they become
tender and translucent. About 3-4
minutes.
Once onions are tender, add beets, stir
and combine.
Add uncooked rice to skillet, stir and allow
rice to absorb any beet juice in skillet.
About 3-4 minutes.
Add garlic, cinnamon, allspice and pepper
and stir. Cook for 1 minute.
Add chopped mint, stir and cook for 30
seconds.
Lower heat to medium low.
Add ½ cup vegetable stock to the skillet,
stir and allow rice to absorb most of the
stock.
When rice begins to bubble in the middle,
add another ½ cup of stock.
Continue to add ½ cup of vegetable stock
until all the stock has been absorbed.
Continue to stir every time you add stock.
Top with additional chopped mint.
16
 THE HEALTH BENEFITS OF

BLUEBERRIES
A
ccording to a Rutgers University study,
blueberries help battle urinary tract
infections because they contain CAN BLOCK
compounds that prevent bacteria THE GROWTH
from adhering to bladder walls just like OF TUMOR
cranberries. One of the best ways to get the
full benefit of these compounds is to eat a
CELLS
handful of fresh blueberries or add them to a
delicious smoothie.

Researchers at University of Illinois at Urbana-

Champaign did a study and found that blueberries
contain anthocyanins (which give them their blue
hue), which attack cancer causing free radicals
and can even block the growth of tumor cells. The
researchers said that it takes roughly 1/2 cup of
blueberries a day to receive the full impact of their
benefit.

There was also a study from the University of Reading

and the Peninsula Medical School in England that
discovered that blueberries may reverse age related
memory loss. Blueberries are full of antioxidants
called flavonoids and some evidence suggests that
blueberries also slow down or postpone the onset of
other cognitive problems frequently associated with
aging.

There has been some research and

positive results with blueberries
and blood sugar regulation. CAN
Researchers had REGULATE
MAY participants consume at
BLOOD
ATTACK last 3 servings of low-GI
fruits per day (including SUGAR
CANCER
CAUSING
blueberries) and they saw
significant improvement
FREE
RADICALS
in their regulation of blood
sugar over a three-month period
of time.

17
 CONTAIN
ANTIOXIDANTS
CALLED FLAVONOIDS
THAT MAY
REDUCE
MEMORY
LOSS

18
 Fresh Blueberry
Chia Parfait
Serves 4 to 6
PUDDING INGREDIENTS
3 cups unsweetened almond milk
¾ cup chia seeds
2 ½ tsp vanilla extract
1 ¼ Tbsp pure maple syrup
FOR BLUEBERRY MIXTURE
¾ lb. wild blueberries (fresh or frozen)
cup raw honey
¼ lemon juiced
TOPPING
½ cup fresh blueberries
PUDDING PREPARATION
In a large mixing bowl, add all ingredients and mix very
well with a handheld mixer. Mix on low and be careful
to not mash chia seeds.
Put the bowl in the refrigerator covered and allow to
chill for 1 hour.
Remove from refrigerator and mix on low again.
Continue to do this until mixture sets to your desired
texture. Mixing is very important because seeds will
sink to the bottom of the bowl if not regularly mixed.
BLUEBERRY MIXTURE PREPARATION
In a separate large mixing bowl, mash the blueberries.
Add honey and lemon and mix well. Allow blueberries to
become well mashed.
The mixture has to sit until honey begins to dissolve.
Spoon mixture into a pan or pot and place on the stove.
Over medium high heat, bring the mixture to a boil.
Allow to cook for 12-15 minutes. Jam should thicken.
Turn off heat and allow to cool before using.
Spoon any leftover jam into a jar and store in the
refrigerator.
PARFAIT PREPARATION
Spoon vanilla chia pudding into a dish.
Top with blueberry jam.
Top with fresh blueberries.

19

Blueberry
Salad Pizza
Serves 4
INGREDIENTS
1 medium sized whole wheat or
gluten free pizza dough
½ cup fresh blueberries
8-10 grape tomatoes, sliced
½ cup mozzarella cheese
  Dairy-Free Sub: ½ cup non-dairy
vegan mozzarella cheese
¼ cup red onions, sliced thinly
3-4 radishes, sliced thinly
1 cup fennel, chopped coarsely
PIZZA SAUCE INGREDIENTS
16 oz. whole tomatoes
2 garlic cloves, chopped roughly
1 ½ Tbsp extra virgin olive oil
½ tsp oregano
¾ tsp dried basil
¼ tsp red pepper flakes (or less
depending on heat preference)
1 tsp granulated sugar
½ tsp salt
SALAD DRESSING INGREDIENTS
2 Tbsp extra virgin olive oil
1 ½ Tbsp sherry vinegar
Salt and fresh cracked black pepper
to taste
Power Blaster
Smoothie
Serves 1 - 2
INGREDIENTS
3 Tbsp water
1 organic green tea bag
2 tsp raw organic honey
1 ½ cups frozen blueberries
½ medium banana
¾ cup milk
PIZZA SAUCE PREPARATION
In a large bowl, add whole tomatoes and mash them
with a masher or your hands. You want to make them
chunky but not completely broken down. Set aside.
In a medium saucepan over medium heat, add extra
virgin olive oil, oregano, basil and red pepper flakes.
Allow flavor to release from the spices. About 2
minutes.
Add garlic and cook for 1 minute.
Add broken down tomatoes to the saucepan, add
sugar and salt. Turn heat down to low-medium and
simmer for 20-25 minutes. If sauce is too thin, simmer
for 5-10 more minutes.
SALAD PREPARATION
In a medium mixing bowl, add fennel, blueberries,
radish, and onion. Add dressing ingredients and
combine. Set aside.
PIZZA PREPARATION
Pre-heat your oven to 450 - 500 F and place pizza
stone on lower oven rack.
On your dough, spread pizza sauce and mozzarella
cheese. You may want to lightly brush crust with extra
virgin olive oil to create a golden brown crispy crust.
Place dough on the pizza stone and cook for 5-7
minutes. If one side is getting darker than other, turn
pizza around in oven.
The pizza will be ready to take out of oven when
cheese is medium to dark brown depending on your
taste.
Take the pizza out and spread blueberry salad on top
of dough and cut into 8 slices.
PREPARATION
Heat water until steaming hot in a
small pot.
Add tea bag and allow to brew 3
minutes. Remove tea bag.
Stir honey into tea until it dissolves.
Combine berries, banana, and milk
in a blender.
Add tea to blender.
Blend ingredients on ice crush or
highest setting until smooth.
Pour smoothie into tall glass and
serve. 20
 THE HEALTH BENEFITS OF

CUMIN
C
umin is a delicious spice native from the East
Mediterranean to India. It is fragrant and adds a great
flavor to your dinner table.

Research has shown that cumin seeds may have an antioxidant

property that can help you live a healthier life. Cumin seeds
are a great source of phytochemicals that act as antioxidants.
Phytochemicals act as scavengers of free radicals that cause
oxidative stress. Oxidative stress has the ability to cause cancer,
inflammation and other diseases over time. Recently, cumin
was shown to be able to protect animals being studied from
developing tumors in their stomachs or livers.

There has been some great promise shown by researchers

in regards to the antibacterial quality of cumin. Recently, a
paper was published that showed that cumin seeds when
eaten helped to battle infection. Cumin seeds showed promise
even against antibiotic resistant bacteria such as Methicillin-
resistant Staphylococcus aureus (MRSA). Researchers
believe that the essential oil in cumin has a compound called
cuminaldehde which has the antibacterial properties.

If you have been told that you suffer from an iron deficiency,
add cumin to your diet. 1 tsp of cumin adds 4 milligrams of
iron to your diet. That is nearly 22% of the suggested daily
value for an adult. Iron is an essential mineral for proper
metabolism in the body and is a component of hemoglobin
in healthy red blood cells. Symptoms of iron deficiency
include shortness of breath and muscle weakness. Children,
adolescents and women of childbearing age are at higher risk
for iron deficiency.

Over centuries the cumin seed has been used for digestive health.
Scientific research has begun to show that the reputation of cumin
and its digestive health properties are true. Cumin may stimulate the
secretion of pancreatic enzymes, compounds necessary for proper
digestion and nutrient assimilation.

Scientists are also studying the effects of cumin on respiratory

disorders such as asthma and bronchitis. Research shows that
cumin can act as an expectorant to help loosen phlegm and
mucus in the respiratory tract.
21
 LOWERS

BLOOD
PRESSURE

HELPS
WITH
DIGESTIVE
HEALTH

CUMIN SEEDS
CAN HELP WITH

IRON
DEFICIENCIES

22
 Cumin & Carrot Soup
Serves 4
INGREDIENTS
1 tsp avocado oil
small onion, cut into ¼-inch slices
2 tsp ground cumin
5 medium carrots, diced
6 cups vegetable broth
1 tsp sea salt
1 cup fresh orange juice
2 tsp fresh lime juice
1 tsp grated orange zest for garnish
6 sprigs fresh dill for garnish
PREPARATION
Heat avocado oil in a medium-sized pot
set over medium-high heat. Add onion and
saute, stirring for 2 to 3 minutes.
Stir in the cumin. Cook for about 2 minutes
to bring out pungent aroma of the spice.
Stir in carrots, broth and salt. Simmer
partially covered, for 30 to 40 minutes or
until carrots are tender. Remove from heat
and let cool.
Transfer soup to a blender or food
processor, fitted with a metal blade, and
process until smooth.
Blend in orange juice and lime
juice. Transfer to a bowl or
storage container, cover and
refrigerate until well chilled.
Serve cold in chilled soup bowls. Garnish
with orange zest and dill, if desired.

23
Falafels
Makes 14 - 16 Falafels
Serves 6
INGREDIENTS 1 ¼ cups fresh flat leaf parsley,
2 cups dried chickpeas just the leaves
1 medium yellow onion, 1 ¼ tsp baking powder
chopped 1 ¼ tsp ground cumin
4-5 garlic cloves, chopped ½ tsp red pepper flakes
finely 4 Tbsp extra virgin olive oil
1 tsp salt

PREPARATION
Bring salted water to a boil in a large pot over high heat.
Add dried chickpeas and cook until they become slightly soft. About 10-12 minutes.
Drain the chickpeas and allow to cool down.
Combine onion, garlic and parsley in a food processor. Pulse a few times to break up pieces.
Add chickpeas and process until mixture is a coarse puree.
In a large mixing bowl, transfer mixture and add baking powder, 1 tsp of salt, red pepper
flakes and cumin.
Place the bowl in the refrigerator for roughly 60-75 minutes.
Over medium high heat, using a nonstick frying pan, heat about 2 Tbsp of extra virgin olive
oil.
Wet your hands and scoop out roughly ¼ cup of the mixture and roll into balls.
Brown falafel balls in pan. You will need to continue to turn them to ensure proper frying and
coloring. About 6-8 minutes total.
Continue until all of your falafel balls have been browned. Add more extra virgin olive
oil as needed to the pan.

Cumin and Cinnamon Grilled Salmon

Serves 6
INGREDIENTS PREPARATION
6 4-5 oz. salmon fillets, skin on In a small mixing bowl, combine cumin and cinnamon.
3 tsp ground cumin Heat the grill to a medium-high heat.
1 ½ tsp cinnamon Lightly coat salmon fillets with extra virgin olive oil.
Fresh lemon juice, to taste
With salmon skin side down, season fillets with cumin
Extra virgin olive oil and cinnamon.
Sea salt and pepper to taste
Squeeze fresh lemon juice on fillets to taste and season
with sea salt and freshly ground black pepper to taste.
Place on the grill skin side down.
Allow to cook for 3-4 minutes and then turn.
Cook for an additional 3-4 minutes.

24
 THE HEALTH BENEFITS OF

GINGER

POSITIVE
EFFECT IN THE

FIGHT
AGAINST
CANCER

25
 T
he medicinal use of ginger has been known for centuries, some
say for at least 2000 years. Ginger originated in Asia, but is
prevalent in India, the Middle East, Africa, and the Caribbean as
well as other areas around the world. The rhizome, the root-like
stem that grows underground is the most commonly used part of the
plant for both medicine and cooking. There is evidence that
ginger has more than 40 pharmacological actions. Ginger
has been found to be a great source of antioxidants
including gingerols, shogaols and zingerones. Ginger
MAY HELP
actually has broad-spectrum antibacterial, antiviral,
REDUCE antioxidant, and anti-parasitic properties.
PAIN
AND Ginger reduces pain and inflammation, making
INFLAMMATION it valuable in managing arthritis, headaches, and
menstrual cramps. Research has found that ginger
and its pain relieving properties are rather far-reaching.
It has been found that adding ginger compounds to
isoproterenol, a type of asthma medication enhanced its
bronchodilating effects which suggests that ginger could be a safer
agent in the fight against asthma.

Cancer researchers have discovered that ginger has a positive effect

in the fight against cancer. Research published in the British Journal of
Nutrition has demonstrated that it may be effective in the management
of prostate cancer. Other research shows it has anti-tumor activity
that may help defeat difficult-to-treat types of cancer, including lung,
ovarian, colon, breast, skin, and pancreatic but many more trials have to
be done to prove this hypothesis as fact.

Most frequently used to aid digestion, ginger is

believed to increase saliva and other digestive
fluids, alleviating indigestion and associated
problems such as flatulence. Additionally, CAN HELP
ginger inhibits H. pylori, which may help ARTHRITIS,
prevent ulcers, while also protecting gastric HEADACHES,
mucosa. Ginger has been shown to work MENSTRUAL
better than a placebo in relieving morning CRAMPS
sickness and there is evidence that ginger has
a great effect on the complications caused by
chemotherapy.

There is a strong belief among scientists and researchers that ginger

can be safely used to increase metabolism and help with weight loss.
Some studies have found that consuming thermogenic ingredients
like ginger may boost your metabolism by up to 5%, and increase fat
burning by up to 16%. It may even help counteract the decrease in
metabolic rate that often occurs during weight loss.

Ginger is an amazing plant that is a great addition to your pantry and

dinner table as well as your medicine chest. Ginger can enhance the
flavor of your meal and have a healthy impact on your life.
26
SUGAR & OIL FREE MANGO LIME
PANCAKES WITH GINGER & COCONUT
Serves 4
INGREDIENTS PREPARATION
1 ½ cups whole wheat pastry flour Pop your breakfast plates in oven and set to 200 F.
  Gluten-Free Option: 1 ½ cups gluten- Heat a large griddle or skillet.
free all purpose baking flour and 1 tsp
Xanthan gum for binding In a food processor, grind macadamia nuts – this
¼ cup macadamia nuts “meal” doesn’t have to be fine, just break down
the nuts into small pieces. Set aside. Cut and peel
¼ cup coconut flour mangoes and chop one of the halves into a small dice.
¼ cup unsweetened flaked coconut Set aside. Place other halves into food processor along
2 Tbsp wheat germ with lime juice and process until very smooth. Set
1 tsp cornstarch baking powder aside.
2 tsp baking soda In a large bowl, combine flour, (add Xanthan gum if
¼ tsp cardamom using gluten-free substitution), coconut flour, coconut
flakes, wheat germ, baking powder, baking soda, and
¼ tsp cinnamon
spices. Stir in macadamia nut meal.
2+ cups “buttermilk”
Dairy-Free Sub: nut milk +1 Tbsp In a small bowl, whisk together the buttermilk, lime
apple cider vinegar zest, and lime extract and then stir in mango/lime
Juice of 1 lime mixture. Whisk this into dry ingredients, breaking down
Zest of 1 lime any big clumps and then stir in diced mango, fresh
ginger, and crystallized ginger, if using. Let batter sit for
¼ tsp pure lime extract (optional)
10-15 minutes.
1 Tbsp fresh ginger, grated
When griddle is nice and hot, spoon batter onto it –
1 Tbsp crystallized ginger, chopped spraying surface with oil, if desired. Flip pancakes
(omit to make recipe completely sugar-free)
when tops lose their shine and some bubbles pop to
2 mangoes, divided the surface. Cook for several minutes and then place
cakes in oven to keep warm.
Serve with your favorite syrup.
27
Ginger Carrot Soup
Serves 6
INGREDIENTS
8 large carrots, peeled and sliced
2 ¼ cups white onion, peeled and chopped
1 ¼ tsp ginger, minced
2 ½ cups low sodium vegetable stock
2 ½ cups water
3 Tbsp unsalted butter
  Dairy-Free Sub: 3 Tbsp avocado oil
Salt to taste
4 strips orange zest
½ cup sour cream
¼ cup cilantro, finely chopped
PREPARATION
In a large soup pot, melt butter over medium heat.
Add carrots and cook for 1 minute.
Add onions and continue to cook and stir occasionally. About 5-6 minutes as
onions and carrots soften.
Season with a tsp of salt.
To the pot, add water, vegetable stock and orange zest.
Bring to a simmer and cover. Carrots will continue to soften as mixture simmers.
About 20 - 25 minutes.
Remove orange zest.
Pour soup in small batches into either a blender or a food processor. Puree until
completely smooth. There should be no chunks or vegetable pieces in soup.
Top with sour cream or vegan sour cream alternative and fresh cilantro.

28
 Crispy Tofu
Stir-Fry with
Garlic and
Ginger Sauce
Serves 4 to 6
STIR-FRY INGREDIENTS
2 Tbsp avocado oil
14 oz. extra firm tofu
2 ½ cups asparagus, chopped
(set aside a bit for garnish)
1 large red bell pepper, sliced
1 small yellow onion, sliced
GARLIC GINGER SAUCE INGREDIENTS
4 cloves garlic minced
2 Tbsp fresh ginger
2 Tbsp raw honey
¼ cup water
¼ cup extra virgin olive oil
¼ cup rice wine vinegar
½ cup soy sauce, low sodium

29
THE HEALTH BENEFITS OF

PEAS
SUPPORTS
WEIGHT
LOSS

RELIEVES
CONSTIPATION

30
- 30 -
 Taste of Jamaica
Curry Peas and
Carrots
Serves 4
INGREDIENTS
2 cups fresh peas, shelled
1 lb. heirloom carrots, peeled and cut
into 1-inch squares
4 Tbsp avocado oil
1 tsp salt
1 tsp freshly ground black pepper
1 Tbsp curry powder
½ tsp ground allspice
½ tsp ground cumin
½ cup full fat coconut milk
¾ cup vegetable stock
½ tsp light brown sugar
PREPARATION
Preheat oven to 400 F.
In a large pot, over high heat boil
salted water.
In a large bowl, prepare an ice bath.
Blanch peas in boiling water. About
2-4 minutes.
Drain peas and shock in ice bath.
About 5 minutes.
Drain thoroughly.
In another large bowl, add carrots,
2 Tbsp avocado oil, salt and pepper.
Spread carrots on a parchment lined
pan.
Roast for 13-15 minutes. Should be
tender to a fork.
In a large skillet, heat
remaining avocado oil over
high heat.
Add curry powder, allspice and cumin.
Cook for 25-30 seconds.
Stir in stock, coconut milk and sugar.
Simmer for 5-7 minutes. Stir in peas
and carrots and serve.

31
Green Pea Salad
Serves 8
INGREDIENTS
10 oz. fresh peas
¼ cup sweet onion, chopped
½ cup carrots, peeled, cut into thick matchsticks
5 Tbsp rice wine vinegar
5 Tbsp dairy free sour cream
1 ½ Tbsp fresh dill, chopped
1 tsp kosher salt
½ tsp freshly ground black pepper
PREPARATION
In a small bowl, whisk vinegar, sour cream, dill,
salt and pepper.
In a medium bowl, add peas, onions and carrots.
Add ½ dressing and stir well to combine.
Serve on a bed of lettuce and drizzle remaining
dressing over salad.

Green Pea Fritters with Yogurt Dip

Serves 4
INGREDIENTS
Fritters:
2 cups frozen peas
2 Tbsp extra virgin olive oil
1 large onion, peeled and diced
5 cloves garlic, peeled and minced
1 ½ cups chickpea flour
1 tsp bicarbonate soda
2 Tbsp mixed dried Italian herbs
Salt to taste
Yogurt Dip:
1 cup soy yogurt
1 fresh lemon, juiced
Fresh herbs such as rosemary, parsley
and mint, finely chopped (try out your
favorite combinations)
PREPARATION
Fritters:
Preheat oven to 350 F.
Line a baking sheet with
parchment paper.
In a medium saucepan, add peas to boiling water
and cook.
Drain well.
In a skillet over medium heat, saute onion and garlic.
About 3-4 minutes. Garlic and onion will soften.
Add peas, onions and garlic to a food processor.
Pulse until it becomes a paste.
Stir in flour, bicarbonate soda, salt and herbs.
Wet hands to shape into fritter patties.
Scoop a bit less than 1 Tbsp of mixture and roll
into a ball.
Place ball on baking sheet and press down to create
a patty.
Brush with extra virgin olive oil.
Bake for 8-10 minutes.
Turn over.
Continue to bake for another 8-10 minutes or until
cooked.
Remove from oven and serve warm or at room
temperature.
Yogurt Dip:
In a medium bowl, mix all ingredients together and
serve on the side or a small dollop on each fritter.
32
#healthhero tip:
Try out your local farmers market.

WHEN POSSIBLE
ALWAYS BUY
LOCAL TO ENSURE
THE FRESHEST AND
NUTRIENT-RICH
FOODS.

33
THE HEALTH BENEFITS OF

WATERCRESS
BOOSTS
IMMUNITY

IMPROVES

THYROID
FUNCTION

HELPS IN FIGHT
AGAINST

BREAST
CANCER

34
 Sauteed Watercress
with Garlic
Serves 6
INGREDIENTS
5 Tbsp avocado oil
10 cloves garlic, peeled and grated
4 bunches watercress, trimmed and rinsed
1 small sweet onion, peeled and sliced
½ - 1 whole fresh lemon, juiced
1 tsp kosher salt
Freshly ground black pepper to taste
Red pepper flakes to taste
PREPARATION
In a medium skillet, saute garlic on medium
heat in 2 Tbsp avocado oil for 2-3 minutes.
Garlic should start to brown.
Add onion and continue to saute for 2-3
more minutes. Onions should soften.
Season with salt, pepper and red pepper
flakes to taste.
Add remaining avocado oil.
Add watercress and continue to saute over
medium heat. Continue to toss watercress
in the skillet for 45 seconds or more until
leaves wilt and stems are tender-crisp.
When greens are cooked, squeeze lemon
juice over top and serve.

35
Taste of the
Tropics Watercress
Smoothie
Serves 4
INGREDIENTS
2 cups watercress
2 cups orange juice
1 cup pineapple, chopped
1 cup mango, chopped
2 bananas, chopped, frozen
2 tsp vanilla extract
PREPARATION
Blend watercress and juice until smooth.
Add pineapple, mango, banana and
vanilla extract.
Blend until desired texture.

Watercress Tabbouleh
Serves 4
INGREDIENTS
2 green onions, trimmed and chopped
1 small head fennel, finely sliced
3 Tbsp extra virgin olive oil
2 medium oranges
1 ½ bunches watercress, washed, finely chopped
15 cherry tomatoes, halved
1 small Persian cucumber, cut into small pieces
¾ cup bulgur wheat
Gluten-Free Sub: ¾ cup Amaranth
Salt and pepper to taste
PREPARATION
Rinse wheat and add to 2 ½ cups cold water in a pot.
Over high heat, bring to a boil, cover and simmer for
15-17 minutes.
Drain.
Stir in onions, fennel, zest and juice from one orange.
Stir in tomatoes, watercress, cucumbers and small
pieces of orange (½ orange).
Season with salt and pepper to taste.
Chill for 1-2 hours before serving. 36
 HELPS
CONTROL

BLOOD
SUGAR
THE HEALTH BENEFITS OF LEVELS

37
LENTILS
 RICH IN
POTASSIUM,

T
he lentil is a powerhouse. Full of CALCIUM, ZINC,
nutrition, flavor, health benefits NIACIN AND
and taste. Plus, they are one of VITAMIN K
the easiest of the legumes to
use because they do not need a lot of
soaking like other dried beans.

The lentil bean is full of potassium, calcium, zinc,

niacin and vitamin K, but are particularly rich in
dietary fiber, lean protein, folate and iron.

Studies have shown that the dietary fiber found

in lentils helps in controlling blood sugar levels.
Dietary fiber slows down the rate at which food
is absorbed by the blood and thus maintains the
sugar level constantly. The dietary fiber found in
lentils has also been shown to aid in digestion.
Lentils have the ability to aid in easy bowel
movements, resulting in less constipation. AIDS IN

Research has suggested that lentils are an

DIGESTION
AND EASY BOWEL
ideal source of protein due to the fact that it
MOVEMENT
doesn't add any extra fat to the body, thereby
promoting a healthy heart. Not only do they
have little fat but they also contain magnesium
which helps in relaxing cardiovascular muscles as
well as lower blood pressure. The vitamin B3 found
in lentils has been shown to boost the digestive
and nervous systems. Vitamin B3 can also speed
up the metabolism and offers many other benefits
including cholesterol control and a decreased risk of
diseases like Alzheimer's, cataracts, osteoarthritis,
and diabetes.

Lentils are full of potassium, which is

thought of as a better substitute for
electrolytic activity than sodium.
We all know the dangers of a diet
RICH IN too high in sodium content and
a low potassium content in the
DIETARY FIBER,
LEAN PROTEIN, body. Potassium is helpful for
FOLATE AND the functioning of a number of
IRON organs like the heart, brain, and
kidney as well as an integral part of
electrolyte activity.

38
 Lentil, Mushroom
& Walnut PAtE
Serves 6
INGREDIENTS
14 medium sized button mushrooms
2 ½ Tbsp extra virgin olive oil
2 Tbsp unsalted butter
1 small onion, peeled and diced
3 cloves garlic, peeled and finely diced
2 cups green lentils, cooked
1 cup toasted walnuts, chopped
2 Tbsp fresh lemon juice
2 tsp fresh rosemary, minced finely
2 Tbsp fresh thyme, minced finely
1 ½ Tbsp fresh oregano, minced finely
¾ Tbsp coconut amino
1 tsp date sugar or brown sugar
1/6 tsp cayenne pepper
Freshly ground black pepper
Salt to taste
1 Bay leaf
39
- 39 -
PREPARATION
In a pot over medium-low heat, simmer
lentils with bay leaf. About 25-30 minutes.
Once the lentils are tender, take off heat
source and drain. Discard bay leaf.
Clean and slice mushrooms.
In a skillet, heat 2 Tbsp of extra
virgin olive oil over medium-high
heat. Add butter, onions and garlic until they
become tender and translucent. About 2-3
minutes.
Add sliced mushrooms and cook until
mushrooms become tender. Add cayenne,
salt and freshly ground pepper to taste.
In a food processor, add lentils, walnuts,
lemon juice, sugar, oregano, rosemary,
thyme and coconut amino and process until
mostly smooth.
Add in cooled mushrooms and remaining
extra virgin olive oil and process again until
texture is smooth.
Cool in fridge for 30 minutes.
HEARTY PREPARATION
Preheat a large pot over medium heat. Saute

TWO-LENTIL SOUP onion in extra virgin olive oil with a grind of pink
salt for about one minute.

WITH MUSHROOMS Add garlic, cumin, pepper and salt and saute for
another minute.
VEGAN, GLUTEN-FREE Add green lentils, bay leaves and vegetable
Serves 4 broth. Cover pot and bring to a boil (you’ll
INGREDIENTS want to remain around medium heat but still a
1 tsp extra virgin olive oil rolling boil. Make sure heat’s not up to boil-
over range!) Stir occasionally for about 20
1 small onion, diced
minutes, until lentils have softened a bit.
2 cloves garlic, minced
½ tsp cumin Lower heat to a simmer. Cook for about 5 more
Several generous grinds fresh black pepper minutes.
2 grinds pink salt Add red lentils, carrots, celery and
2 bay leaves mushrooms. Continue simmering. Soup will
1 cup green lentils be done in 5-10 minutes so check carrots
¼ cup small red lentils and lentils for doneness after 5 minutes. Red
lentils should fall apart, but the green ones
3 carrots, chopped
should just soften.
3 stalks celery, chopped
½ to 1 package crimini mushrooms, sliced Add nutritional yeast, stir and if you have
patience, let soup sit for about 10 minutes for
4 cups vegetable broth
flavor-melding potential. But if that aroma has
2 Tbsp nutritional yeast
you drooling, dig right in.

40
 Lentil & Pistachio
Burger
Serves 4
INGREDIENTS
¾ cup uncooked yellow lentils
¾ cup pistachio
5 cloves garlic, peeled and minced
1 ½ tsp cumin
1 ½ tsp coriander
1 tsp chili flakes
¾ cup dried bread crumbs
  Gluten-Free Sub: ¾ cup crispy brown rice cereal
1 large egg
3 Tbsp extra virgin olive oil
LENTILS PREPARATION
In a medium saucepan, over medium high
heat add 3 cups of water and uncooked
lentils.
Bring to a boil and cover.
Reduce heat and simmer until lentils are
tender. About 17-20 minutes.
Drain and allow to cool.

PATTY PREPARATION
Using a food processor, add lentils, garlic,
cumin, coriander, chili flakes, egg and half the
extra virgin olive oil.
Process and combine well.
If preparing gluten-free option: in food
processor add crispy brown rice and process
with S blade for 30 seconds to get a fine bread
crumb-like texture.
Remove from processor and place in bowl
until needed.
Add bread crumbs, pistachio nuts and rest of the
extra virgin olive oil.
Process and combine well. Do not chop
pistachio nuts into too small of pieces for
texture.
Form into 4 lentil patties and fry in a pan with
extra virgin olive oil 4-5 minutes on each side.
41
 HIGH IN
THE HEALTH BENEFITS OF PROTEIN

QUINOA
& FIBER

Q
uinoa is unique in that it is one of the only plant foods that contains
all essential amino acids. Protein is made out of amino acids and
some are termed "essential" because we cannot produce them
and have to get them from our food. If the food we eat contains
all the essential amino acids, it is deemed a "complete" protein. Many
plant foods lack various essential amino acids but quinoa contains them
all including lysine. Quinoa contains 8 grams of protein per cup making
quinoa especially good for vegetarians and vegans.

Quinoa contains high levels of magnesium, potassium, zinc and iron. One
cup of quinoa contains roughly 30% of the recommended daily allowance of
magnesium. Magnesium helps maintain normal muscle and nerve function,
keeps heart rhythm steady, supports a healthy immune system, and keeps
bones strong. It also regulates blood sugar levels, promotes normal blood
pressure, and is known to be involved in energy metabolism and protein
synthesis. Iron carries oxygen from one cell to another and supplies oxygen
to our muscles to aid in their contraction. Iron also increases brain function
because the brain takes in about 20% of our blood oxygen.

Researchers have found that consuming quinoa may help reduce the chance
of developing Type 2 diabetes. There is strong support that quinoa can
keep glucose levels balanced even if you already have diabetes. Researchers
believe it is because quinoa is rich in complex carbohydrates which are
considered "healthy" carbohydrates. They slowly digest and keep people
satiated longer while keeping blood sugar and appetite at a proper level.

Nutritionists suggest consuming quinoa if you suffer

from celiac disease or are gluten intolerant. Quinoa is
a seed unrelated to wheat, which makes it a perfect
substitute for wheat flour, oatmeal and pastas. Plus, CONTAINS
quinoa is extremely low in fat compared to other OMEGA-3
grains. The fat that is present is almost all essential
fatty acids (Omega -3 fatty acid) which help to
promote fat burning and aid in keeping you full longer
than rice or wheat.

One cup of quinoa contains nearly 20% of the daily recommended allowance
of fiber which is important for helping to reduce the risk of cardiovascular
diseases such as heart disease and stroke. The fiber in quinoa helps to
"clean" the walls of the arteries and remove plaque from the walls. This
plaque can build up and cause a heart attack or stroke. Nutritionists have
also found that the high dietary fiber in quinoa helps to promote optimal
digestion and healthy, regular bowel movements.
42
 SUPPORTS
BLOOD
SUGAR
LEVELS

43
Black Bean,
Quinoa & Corn Chili
Serves 4 to 6
INGREDIENTS
26 oz. crushed tomatoes
4 cloves garlic, minced
1 tsp extra virgin olive oil
1 small white onion, chopped
8 oz. tomato sauce
1 ¼ cups water
15 oz. black beans, rinsed
1 cup uncooked quinoa
1 ½ cups frozen corn kernels
½ tsp smoked paprika
2 tsp chili powder
⅛ tsp cayenne powder
2 poblano peppers, roasted peeled and
chopped
½ tsp salt
¼ tsp freshly ground black pepper
PREPARATION
Turn on the broiler in oven.
Using an aluminum lined baking sheet, lay peppers
on their sides and place under broiler.
Broil peppers until skin chars. About 3-4 minutes.
Turn them over and broil again until
skin chars.
Place peppers when done in a paper bag to cool
and then peel and set aside.
In a medium saucepan, saute chopped onion for
4-5 minutes.
Add garlic, chili powder, cayenne, paprika, salt and
pepper. Cook for 2-3 minutes.
Now add tomato sauce, crushed tomato and water
to mixture and bring to a boil.
Once tomato mixture starts to boil, add quinoa and
reduce to a simmer for 30-35 minutes. Add more
water if necessary.
Season with more salt, pepper and chili powder as
needed.
Add corn, black beans and poblano peppers. Bring
mixture to a boil for 1 minute and then simmer
again for 10-12 minutes.
If needed add more tomato sauce or water to get
desired consistency.
44
Warm Quinoa Salad
Serves 4
INGREDIENTS
1 eggplant, cut into 1-inch pieces
2 red onions, halved, cut into thin wedges
1 large zucchini, cut into 1-inch pieces
8 oz. small cherry tomatoes
1 tsp extra virgin olive oil
1 clove garlic, crushed
1 tsp ground cumin
1 cup quinoa
2 cups vegetable broth
1 can no-added-salt chickpeas, rinsed, drained
½ cup fresh basil leaves, torn
½ cup feta cheese, crumbled
Dairy-Free Sub: ½ cup tofu feta.
Please note some flavored tofu cheeses
may contain gluten
2 tsp extra virgin olive oil
Fresh basil leaves, extra, to serve
45
PREPARATION
Preheat oven to 375 F. Line a large baking
tray with baking paper. Place eggplant,
onion and zucchini on the tray. Spray with
oil and season with pepper. Roast for 10
minutes. Add tomatoes to the tray and
roast for a further 10 minutes or until
vegetables are golden and tender.
Meanwhile, heat extra virgin olive oil in a
medium saucepan over medium heat. Stir
in garlic and cumin for 30 seconds or until
aromatic. Add quinoa and broth. Bring
to a boil. Reduce heat to low. Cover and
simmer for 12 minutes or until quinoa is
tender and water has absorbed. Set aside
to cool slightly.
Place quinoa, roasted vegetables,
chickpeas, basil and feta in a large bowl.
Toss gently to combine. Top with salt &
pepper to taste & basil leaves.
Quinoa & Vegetable
Stuffed Zucchini
Serves 6
INGREDIENTS
3 medium-sized zucchini
1 cup uncooked quinoa
2 cups salted water
1 small red bell pepper, seeded and diced
1 small yellow bell pepper, seeded and diced
⅛ cup fresh cilantro leaves, chopped
⅛ tsp chipotle powder
¼ tsp paprika
2 tsp lemon juice
2 Tbsp extra virgin olive oil
1 ½ Tbsp balsamic vinegar
Salt and freshly cracked black pepper
to taste
ZUCCHINI BOATS PREPARATION
Pre-heat oven to 350 F.
Slice ends off of zucchini and slice in
half lengthwise.
Scoop out pulp and throw pulp away.
On a lightly oiled baking sheet, place
zucchini with skin side down in oven.
Cook for 15-20 minutes or until desired softness.
QUINOA MIXTURE PREPARATION
In a medium pot, bring water to boil over high heat. Add quinoa and stir.
Allow water and quinoa to boil and then turn down heat to low to simmer
covered about 15 minutes.
Fluff and remove from heat.
In a small mixing bowl, add extra virgin olive oil, lemon juice, balsamic vinegar
and salt and pepper to taste.
Whisk until well combined.
In a large mixing bowl, add red and yellow peppers
and quinoa.
Add dressing to quinoa salad.
THE BOATS
Add equal amounts of quinoa mixture per zucchini half.
Garnish with more cilantro if desired.

46
 THE HEALTH BENEFITS OF

CACAO NATURAL

MOOD
ELEVATOR
AND
ANTIDEPRESSANT

HEART
HEALTHY

4O TIMES THE

ANTIOXIDANTS
OF
BLUEBERRIES

47
Vegan Chocolate Chili
Serves 6
INGREDIENTS
2 Tbsp extra virgin olive oil
2 tsp ground cumin
2 tsp ground coriander
1 large white onion, peeled
and chopped
1 large red onion, peeled
and chopped
1 tsp salt
7 cloves garlic, minced
¼ cup unsweetened cocoa
powder
1 tsp cacao powder
½ tsp ground cinnamon
¾ tsp chipotle powder
½ tsp black pepper
1/
3 tsp ground cloves
PREPARATION
In a pot over medium-high heat,
add extra virgin olive oil, cumin and
coriander.
Pinch cayenne pepper
1 tsp dried oregano Cook and stir for 45-60 seconds. You
should be able to smell the spices.
6 sprigs fresh thyme
5 bay leaves Add onions and salt. Cook until onions
soften and lighten. About 2-3 minutes.
2 red bell peppers, seeded
and chopped Add garlic.
2 medium sweet potatoes, Stir and cook for 60-75 seconds.
peeled and cut into cubes
Add cocoa powder, cacao, cinnamon,
2 cups frozen corn kernels, chipotle, black pepper, cloves, cayenne
thawed and oregano.
5 cups diced tomatoes
Stir until combined.
15 oz. red kidney beans,
cooked Add remaining ingredients except for
maple syrup and lime.
8 oz. black beans, cooked
2 cups water Stir well.
1 Tbsp pure maple syrup Bring mixture to boil and reduce heat to
1 lime, juiced simmer.
Cover pot and cook on medium-low for
25-30 minutes until sweet potato cubes
are tender.
Pour in maple syrup and lime.
Stir until combined.
Garnish with fresh cilantro.
48
 Vegan Chocolate
Fudge
Serves 20
INGREDIENTS Pinch sea salt
2 cups unsweetened 1 tsp pure vanilla
coconut, finely extract
shredded 3 fresh Medjool
½ cup creamy nut dates, pitted and
butter (almond butter chopped
is suggested) ¼ cup slivered
¼ cup melted cocoa almonds

Chocolate Soup
Serves 6
butter
1/
3 cup cacao powder
*OPTIONAL: ¼ cup
roasted red chili
¼ cup pure maple peppers or ¼ cup
INGREDIENTS syrup goji berries
1 large sweet potato PREPARATION
1 cup vegan dark chocolate chips Line a jelly roll pan with parchment
3 cups unsweetened almond milk paper.
½ tsp vanilla extract Set aside.
¼ tsp cacao powder In a food processor, add coconut and
¼ cup slivered almonds, divided mix until it becomes “butter-like”. About
Small pinch kosher salt 3-5 minutes.
PREPARATION Add nut butter, melted cocoa butter,
Preheat oven to 400 F. cacao powder, maple syrup, salt and
vanilla.
Prick sweet potato four times with a fork.
Mix until combined.
Wrap in foil and bake until tender. About
45-50 minutes. Scrape sides down as needed.
Scrape out flesh once cooled. Set aside. Add chopped dates.
In a saucepan over medium-low heat, add Mix until combined.
chocolate chips and melt. Stir continuously Taste and adjust as needed.
to make sure it does not burn. Mixture should be pourable.
Add sweet potato, almond milk and cacao Transfer mixture to pan and spread into
powder. an even layer no more than ½ - ¾-inch
Blend with immersion blender until very thick.
smooth. Loosely cover with plastic wrap and
Turn heat up to medium and continue to freeze until firm. About 25-30 minutes.
heat until a few bubbles appear. Remove from freezer and cut into
Stir in vanilla and salt. squares.
Add some of the almonds. Serve at room temperature.
Remove from heat. *If you want to create more flavor, stir
Pour into soup bowls and garnish with in either roasted chili peppers or goji
almonds, cinnamon and orange zest as berries once final mixture has been
desired. completed prior to pouring into pan.

49
 THE HEALTH BENEFITS OF

TURMERIC

BLOCKS
THE GROWTH
OF SOME
CANCERS

50
 R
esearch has shown that the main component
of turmeric called curcumin appears to block
an enzyme that promotes the growth of head
and neck cancer. UCLA studied subjects
that had cancer and found that the enzyme in the
patients' mouths were slowed down which helped
to prevent the advancing spread of these
malignant cells.

Researchers at the University of

MAY HELP WITH Maryland's Medical Center are
studying turmeric's antioxidant
HEART properties. They are looking at
DISEASE & how these properties fight cancer-
DIABETES causing free radicals, reducing or
preventing some the damage they
can cause. While more research is
necessary, early studies have indicated
that curcumin may help prevent or treat
several types of cancer including prostate,
skin and colon.

Turmeric is a potent anti-inflammatory superfood.

A study from 2006 found that turmeric was used
for pre-existing rheumatoid arthritis and resulted
in a significant reduction of symptoms. There has
also been some promising research showing that
curcumin might ease symptoms of uveitis which
is a long-term inflammation in the middle layer of
the eye. Other research shows that taking turmeric
daily for several months may improve kidney
function for people with kidney inflammation.

Turmeric and curcumin have been found to work

with the gallbladder by helping to stimulate the
gallbladder into making bile, which may help with
digestion. In some European nations, turmeric has
been prescribed for digestive problems. Some
research shows that turmeric may help upset
stomach, bloating and gas. Turmeric may also help
reduce the occurrence of irritable bowel syndrome
(IBS) in people who are otherwise healthy.

Research is also being conducted on how turmeric

aids in the prevention of the buildup of plaque that
can clog arteries and lead to heart attacks and
strokes. Early studies have also suggested that
taking turmeric daily can cut down the number
of people with pre-diabetes who later on develop
diabetes.

51
Spinach Pakoras (Palak Pakora)
Makes 20 pieces
INGREDIENTS 1 tsp red chili powder
2 cups packed baby spinach, chopped ¾ tsp turmeric powder
1 small red onion, diced 1 tsp carom seeds (if you can’t find
2-inch piece ginger, peeled and minced carom, you can substitute cumin)
1 cup chickpea flour ½ cup warm water
1 tsp coarse sea salt Extra virgin olive oil
PREPARATION
In a large bowl, add spinach, ginger, onion
and mix.
Using a separate mixing bowl, add salt, red chili
powder, turmeric, chickpea flour and carom seeds. Mint Chutney
Add water to flour mixture and mix until it is very INGREDIENTS
smooth and slightly thick. Ensure that batter is lump 1 cup mint leaves, remove from stems
free. If batter is too thin, add a bit more chickpea ½ cup cilantro, remove from stems
flour. 2 red chili peppers
Start to add vegetables to batter mixture slowly and 3 Tbsp red onion, chopped
mix well. 6 Tbsp fresh lemon juice
Ensure there is an equal amount of batter on all 4 tsp water
vegetables in the mixture.
2 Tbsp plain yogurt
Using a deep sided frying pan, add your extra virgin Salt and freshly cracked black pepper
olive oil. You will want about 1 ½-inch deep of oil to to taste
fry pakora.
When your oil is hot, scoop out roughly a Tbsp of the PREPARATION
vegetable batter mixture and add it into oil. Cook no In a food processor, add mint,
more than 6 at a time. cilantro and red chili peppers and
Cook until both sides are light brown. process.
Take pakora out of oil and allow to drain on a paper Add red onion, lemon juice, water,
towel lined plate. About 2 minutes. yogurt, salt and pepper and process
to a smooth texture.
Once they have drained of excess oil, drop the
pakora back into the oil until they are a beautiful You can leave some pieces in the
golden brown. chutney but you do want it more on
the smooth side.
Continue until batter is completely used.
Serve with Mint Chutney.
52

Turmeric Tea
Serves 4
INGREDIENTS
4 cups water
1-1 ½ tsp ground turmeric
1 tsp fresh ginger, chopped
1 tsp ground cinnamon
2 Tbsp raw honey
Fresh lemon, cut into wedges
PREPARATION
Using a medium saucepan, bring
the water to a boil.
Add the turmeric, ginger and
cinnamon and reduce heat to
medium-low to simmer. About
10-12 minutes.
Remove from heat and strain tea
into large mugs.
Add honey and lemon wedges to
taste.
53
Sweet Potato
& Chickpea
Curry
Serves 4-6
INGREDIENTS
1 medium sweet onion
2 tsp avocado oil
2 ¼ Tbsp curry powder (if you like it hot, use Madras Curry
Powder)
1 Tbsp cumin
1 tsp cinnamon
12 oz. fresh spinach, removed from stem and chopped
coarsely
7-9 vine-ripened medium fresh tomatoes, chopped,
keep the seeds and juice
2 lbs. sweet potato, peeled and diced
16 oz. chickpeas, cooked
½ cup water
¼ cup fresh cilantro, chopped
PREPARATION
In a pot, bring salted water to a boil and add
peeled sweet potato.
Cover pot and allow to boil for 10-12 minutes.
Remove from water and allow to cool.
In a medium pot, heat avocado oil over medium
heat.
Add onions and cook until they begin to soften.
About 3 minutes.
Add cumin, cinnamon and curry powder to soft
onions and mix until onions are evenly coated.
Add chickpeas and tomatoes to skillet and stir to
combine evenly.
Now add ½ cup of water and continue to simmer.
About 2-3 minutes. You may even want to raise
the temperature up to a near boil for a minute.
Add half of the spinach and stir to evenly coat
with mixture.
Add second half of the spinach and stir again.
Cover the pot and simmer. About 3-5 minutes.
Add cooked and diced sweet potatoes, stir and
simmer. About 4-5 minutes.
Serve over basmati rice and top with fresh
chopped cilantro.
THE HEALTH BENEFITS OF

MUSHROOMS
RICH IN
VITAMIN D

HIGH IN
SELENIUM

BOOSTS
IMMUNE
SYSTEM

54
 M
ushrooms are a true superfood. Roughly 50% of edible
mushrooms are considered to be functional foods, which
means they have a potentially positive effect on health
beyond just the basic nutrition. As of now, over 200
conditions have been discovered that may get benefits from eating
mushrooms and more than 100 different beneficial effects they can
produce for the body. More studies continue to be done on mushrooms
and how they benefit our health.

Mushrooms add so much flavor to your diet and they add even more
health benefits to your body. The University of Florida's Department of
Food Science and Human Nutrition discovered a link between shiitake
mushrooms and improved immunity. The study found that eating the
shiitake mushroom every day helped participant's immune systems
in a way not found with pharmaceutical drugs. Plus, the white button
mushroom seems to have an effective anti-inflammatory power. In a
2012 study, research has shown that mushrooms may help to prevent
respiratory infections and may be able to alter gut bacteria which could
help treat obesity.

Researchers are excited about the links between mushrooms and

their ability to fight cancer. The class of proteins called lectins found
in mushrooms can bind to abnormal cells and cancer cells. When they
bind to the cells, they label them for destruction by our immune system.
In a 2016 study published in Molecules, it was found that mushrooms
can help in the fight against breast cancer and
pancreatic cancer as well as others. A study done
in Western Australia found that women who ate
a third of an ounce or more of fresh mushrooms
each day were nearly 65% less likely to develop
breast cancer. MAY REDUCE
Wanting to add more vitamin D to your diet? RISK OF
Then eat those mushrooms! Like a human, BLADDER
the mushroom produces vitamin D when in CANCER
sunlight. Many mushroom growers expose
their mushrooms to ultraviolet B before going
to market. The mushroom’s sterol ergosterol is
then converted into vitamin D. Some portobello
mushrooms fortified with vitamin D offer nearly half of
the recommended allowance per serving.

Studies found in the Cancer Epidemiology, Biomarkers and Prevention

Journal have shown that higher levels of selenium will lower the risk
of bladder cancer. Selenium has an especially protective effect mainly
with women. Researchers believe that it is due to the accumulation and
excretion of selenium. Various types of mushrooms offer a range from
nearly 20 to 50% of your daily needs of this essential trace mineral.

55
Mushroom Zucchini Pasta
Serves 4
INGREDIENTS
10 oz. dry gluten free pasta
1 lbs. cremini mushrooms, sliced
2 zucchinis, chopped
2 shallots, thinly sliced
4 cloves garlic, minced
3 sprigs thyme
¼ cup coconut milk
4 Tbsp extra virgin olive oil
Sea salt and freshly ground black pepper
to taste
2 Tbsp olive oil
PREPARATION
Boil pasta as per package instructions.
In a skillet over medium-high heat, heat
2 Tbsp olive oil.
Add garlic, thyme, and shallots.
Cook until fragrant. About 3-4 minutes.
Add zucchini and mushrooms.
Cook until tender but still a bit firm.
Add coconut milk.
Stir well and remove from heat.
Add pasta to skillet.
Mix well and drizzle with remaining oil.
Taste and season as necessary.
Serve warm.
56
Grilled Portobello Mushrooms
topped with Tomato Salad
Serves 8
INGREDIENTS
14 Tbsp avocado oil, divided
8 large portobello mushrooms, remove stem
5 cloves garlic, finely minced
5 medium tomatoes, sliced
½ cup fresh basil leaves, chopped
Salt and freshly ground pepper to taste
10 oz. vegan mozzarella
57
PREPARATION
On a large plate, place mushrooms and drizzle
7 Tbsp avocado oil over both sides of
mushrooms.
Sprinkle mushrooms with salt and pepper.
Drizzle some oil on grill pan to prevent sticking.
Set BBQ for 350 F.
Grill for 4-6 minutes on each side.
In a medium bowl, add the rest of the oil
and garlic.
Whisk together.
Add tomatoes, basil and vegan cheese.
Combine.
Add salt and pepper to taste.
Place 1 mushroom gill side up.
Season with a bit more salt and pepper.
Spoon equal amount of tomato salad on top
mushroom.
Drizzle with equal amount of remaining avocado
oil on each mushroom.
Enjoy.
Asian Mushroom Wellington
Serves 6
INGREDIENTS
10 oz. Portobello mushrooms
5-6 oz. carrots, finely sliced
5 shallots, finely sliced
5 cloves garlic, peeled and
finely minced
1 ½ Tbsp Chinese 5 spice
1 chia egg (1 Tbsp ground chia
seeds and 3 Tbsp water)
3 Tbsp gluten-free bread
crumbs
3 ½ Tbsp tamari
1 package gluten-free puff
pastry
¼ cup, plus 1 Tbsp fresh
cilantro
1 ½ Tbsp avocado oil
Melted vegan butter, to brush
Kosher salt and freshly
ground black pepper

PREPARATION
Chia Egg:
In a small mixing bowl, mix ground chia
seeds and water together and set aside.
Wellington:
Wash, clean and dry mushrooms.
Mince mushrooms very finely.
In a large frying pan, heat avocado oil
over medium heat and add sliced carrots,
shallots, garlic and Chinese 5 spice.
Cook until they become slightly tender. Stir
occasionally. About 3-4 minutes.
Set aside on a plate.
Now add mushrooms and cook until tender.
Stir occasionally. About 3-4 minutes.
Remove from heat and add tamari sauce,
bread crumbs, cilantro and chia egg.
Mix well and season to taste with salt and
pepper.
Preheat oven to 400 F.
Using baking paper, roll out your pastry
sheet.
Use a very sharp knife to cut 8-10 inch
diagonal wide strips on each side.
On pastry, add a single layer of sliced carrots.
Pile mushroom mixture packed tightly in
middle.
Now add another layer of sliced carrots to top
of pile.
Alternate sides and put each strip on top of
the other until end.
Brush "loaf" with melted vegan butter.
Cook in oven for 35-40 or until golden brown.
Allow Wellington to rest for 7-10 minutes
before serving.
58
THE HEALTH BENEFITS OF

GARLIC BOOST
HEART
HEALTH

MAY HELP
FIGHT AGAINST
CANCER

59
A
dding garlic to your recipes livens up the taste as well
as adds many health benefits! Our ancestors have used
garlic for centuries as a bug repellant, medicine to battle
the plague and as an everyday cure-all. Garlic is a part
of the onion family. Garlic has the sulfur-containing compound,
Allicin, which has anti-bacterial and anti-fungal properties. Some
research suggests that Allicin may help to prevent some forms of
cancer as well.

Lower levels of osteoarthritis have been found in women who

eat diets rich in allium vegetables such as garlic. A study in the
Journal of BMC Musculoskeletal Disorders shows the possibility
of how a diet can impact osteoarthritis and demonstrated the
potential for using compounds that exist in garlic to develop new
treatments to battle the condition. In a long-term study of more
than 1,000 healthy female twins, it was shown that those who
consumed fruits and vegetables, especially alliums, showed fewer
signs of early osteoarthritis in the hip joints.

A compound found in garlic oil called diallyl trisulfide is known

to help protect the heart during cardiac surgery and after heart
attacks. A study conducted by Emory University School of
Medicine found that diallyl trisulfide may be a treatment for heart
attacks. It is well known that hydrogen sulfide gas can protect the
heart from damage, but it is very difficult to deliver as a means
of therapy. Researchers are now focusing and studying diallyl
trisulfide, a component in garlic oil, as a safe way to deliver the
hydrogen sulfide to the heart so it may reap the benefits.

That tasty and smelly clove of garlic may just also be protecting
you from neurodegenerative diseases such as Parkinson's,
Alzheimer's and dementia. These diseases are linked to chronic
inflammation in the brain which results in accumulation of certain
proteins that damage neurons. This damage causes an increase
in aging and mental decline. Garlic has been shown to increase
the levels of antioxidant-rich enzymes produced by the liver
that buffer the action of free radicals and reduce the levels of
inflammation. Plus, garlic reduces blood pressure and cholesterol,
which has been linked to these diseases.

Heavy metals can damage your organs and high doses of garlic
can prevent it! Thanks to the sulfur compounds in garlic, lead
levels in the blood can be drastically reduced. Plus, garlic can
prevent the signs of toxicity such as headaches and blood
pressure. Sulfur is known to help with better absorption of iron
and zinc in the blood. In a 2012 study, garlic was found to be
effective in minimizing blood and tissue lead concentrations
among both humans and animals.

60
Kale and Pumpkin
Salad with Garlic
Tahini Dressing
Serves 8
INGREDIENTS
Salad:
2 pumpkins
18 oz. kale
½ cup pumpkin seeds
¾ cup nuts (your choice)
Dressing:
6 Tbsp tahini
4 Tbsp extra virgin olive oil
3 lemons, juiced
4 Tbsp raw honey
15 roasted garlic cloves
Salt and freshly ground black pepper Black Garlic Baked
to taste
PREPARATION
Cauliflower
Serves 6
Preheat oven to 400 F.
INGREDIENTS
On a baking sheet, place nuts and
toast for 6-8 minutes. 2 heads cauliflower, cut into large florets (Save outer
green leaves and stems)
Set aside. 5-6 Tbsp avocado oil
Quarter pumpkin and halve each 5 oz. vegan butter
quarter lengthwise.
3 bulbs black garlic, cloves separated
Remove seeds. Save for roasting and
snacking. 4 Tbsp fresh parsley, chopped
Salt and freshly ground black pepper to taste
On a baking sheet, place pumpkin
pieces and drizzle extra virgin olive oil PREPARATION
on exposed flesh. Preheat oven to 425 F.
Place garlic cloves on tray to bake
In a large pot, bring salted water to a boil and add
together.
cauliflower florets and outer leaves.
Roast for 35-40 minutes. Pumpkin
should be tender to a fork. Boil for 4-5 minutes. Cauliflower should still be a
bit firm.
In a food processor, add all dressing
ingredients and process until smooth. Drain.
Set aside. In a roasting tray, heat avocado oil in oven.
On a bed of kale, add bite-sized Add cauliflower and season.
pieces of pumpkin. About 7 oz.
Cook for 10-12 minutes. Stir occasionally. Florets
Scatter roasted nuts over kale and should start to turn light brown.
pumpkin and add dressing.
Season with some salt and pepper Add butter, black garlic and parsley, stir well.
to taste. Roast for 1 minute.
Transfer to a serving dish. Pour over the oil and
juices from roasting tray and enjoy warm.
61
Smoky Butternut Squash Soup
Serves 6
INGREDIENTS
Soup:
1 butternut squash, cut into
quarters, seeded, peeled
1 white onion, peeled, quartered
7 cloves garlic, peeled
½ tsp cinnamon
½ tsp nutmeg
½ tsp ginger powder
1 cup non-dairy milk
1 Tbsp pure maple syrup
1 Tbsp coconut oil
1 Tbsp sesame oil
¼ tsp liquid smoke
1 Tbsp fresh rosemary
1 cup low sodium vegetable broth
Salt and freshly ground pepper
to taste
Garnish:
Chili flakes
Coconut milk
Pepita Seeds
PREPARATION
Preheat oven to 425 F.
Slice butternut squash in quarters.
Remove seeds.
Place on lined baking sheet with onion and garlic.
Drizzle with sesame oil and season with salt, pepper, nutmeg,
ginger powder and cinnamon.
Rub oil and spices all over squash, onion and garlic.
Bake for 35-40 minutes. Should be tender and easily
pierced by a fork.
Allow squash to cool for 10-12 minutes.
Scoop out all flesh.
In a blender, add flesh of squash, onion and garlic.
Blend until very smooth.
Add non-dairy milk, maple syrup, coconut oil,
liquid smoke, vegetable stock and rosemary.
Blend again until well combined.
Serve warm.
Top with chili flakes, pepita seeds and coconut milk.

62
Sweet Potato PREPARATION
In a medium bowl, add sweet potato puree, flour

Gnocchi with and vegan parmesan.

Stir until roughly combined.

Sage Sauce
Serves 6
Knead a few times until it starts to come together
in a ball (if sticky, add more flour).
Put dough onto floured surface and dust with
INGREDIENTS more flour.
Gnocchi: Cut dough in half.
2 cups sweet potato puree Roll one half into snake-like shape.
1 ½ cups gluten-free all purpose flour Cut dough into 1-inch pieces.
½ cup vegan parmesan In a large pot over medium-high heat, bring water
Sauce: to a boil.
12 oz. silken tofu Add gnocchi.
12 cloves garlic, roasted When they float, they are cooked.
½ cup onion, peeled, diced
In a blender, add all sauce ingredients and blend
½ cup vegan parmesan until very smooth.
1 lemon, juiced Pour sauce into medium saucepan over medium
2 Tbsp tahini heat and cover.
1 ½ cups non-dairy milk, unsweetened Bring to low boil.
1 tsp powdered sage Remove lid and turn down to low.
1 tsp sea salt
Simmer for 4-5 minutes. Sauce will thicken. Stir
1 tsp freshly ground black pepper occasionally.
1 Tbsp tapioca starch Add more salt and pepper if needed.
Pour over gnocchi and serve.

63
THE HEALTH BENEFITS OF

POMEGRANATE
LOWERS
BLOOD
PRESSURE
PREVENTS
HEART DISEASE

AIDS IN
FERTILITY
REDUCES
OXIDATIVE STRESS
AND INCREASES
TESTOSTERONE
GREAT
SOURCE OF
NUTRIENTS,
MINERALS, AND
ANTIOXIDANTS

64
 T
he pomegranate is a beautiful round fruit with a hard and
shiny red-yellow skin. When you split one open, the inner
seeds, which are known as arils, look like little jewels.
Eaten raw or juiced, pomegranates are a great source of
fiber, vitamins and various minerals such as potassium, iron, and
calcium. Pomegranates contain two compounds that are most
responsible for the health benefits found in this fruit, punicalagins
and punicic acid. Plus pomegranates have an antioxidant activity
more than three times higher than red wine or green tea.

Recent research has found that pomegranates may help to

lower your blood pressure. The study found that drinking 5 oz.
of pomegranate juice a day for two weeks lowered the blood
pressure of people with hypertension. A study conducted in 2005
suggested that pomegranate juice seems to help improve the
blood flow to the heart in people with coronary heart disease.
While the results have been promising, more research is needed
before a direct link can be confirmed.

More and more evidence is suggesting that the pomegranate is a

good source of anti-inflammatory properties. Studies have found
that pomegranates can help to fight inflammation in the gut. The
juice may be beneficial for people with Crohn's disease, ulcerative
colitis and other inflammatory bowel diseases. The punicic acid
found in pomegranate seed oil has an effect on breast cancer
cells. In a small trial reported in the Journal of Research in
Medical Sciences, patients with Type 2 Diabetes showed fewer
markers of inflammation in their blood following 12 weeks of
drinking pomegranate juice. More research is being conducted on
pomegranates and their anti-inflammatory properties.

Research is still in the early stages about the effectiveness of

pomegranates and pomegranate juice on cognitive function. A
small trial had participants drink pomegranate juice every day.
The participants had mild age-associated memory issues and
found after 4 weeks they had an improvement in verbal and visual
tasks. A study done on mice showed great promise in regards to
cognitive benefits. More research is being conducted on these
promising leads.

The juice from the pomegranate and its concentration of

antioxidants has the ability to impact oxidative stress, which may
make it a potential fertility aid. Researchers know that oxidative
stress can cause sperm dysfunction and decrease a woman's
fertility. Studies have found that pomegranate juice helps to
reduce the oxidative stress in the placenta and can increase the
testosterone levels in men and women. Testosterone is one of the
main hormones behind sex drive.

65
Pomegranate Avocado Quinoa Salad
Serves 8
INGREDIENTS PREPARATION
Salad: Salad:
4 cups cooked quinoa, cooled Cook quinoa according to package.
2 cups pomegranate seeds Allow to cool.
½ cup pecans, chopped In a large bowl, add pecans,
2 avocados, diced, pitted, peeled avocados, greens, basil, quinoa and
4 cups chopped fresh greens (your choice) pomegranate seeds.
½ cup fresh basil, chopped Dressing:
Dressing: In a medium bowl, add lime juice,
2 limes, juiced avocado oil, pomegranate molasses,
garlic, pepper and salt.
2 Tbsp avocado oil
2 Tbsp pomegranate molasses Whisk well.
5 cloves garlic, finely minced Pour dressing over salad and combine.
½ tsp freshly ground black pepper Serve.
Pinch sea salt

66
Pomegranate
Glazed Carrots
Serves 8
INGREDIENTS
Salad:
2 cups pure pomegranate juice
4 Tbsp raw honey
2 lbs. thin carrots, peeled
2 Tbsp extra virgin olive oil
½ tsp sea salt
½ tsp freshly ground black pepper
1 cup walnuts, chopped
1 cup dried cranberries (optional)
2 Tbsp fresh thyme, coarsely chopped
PREPARATION
Preheat oven to 400 F.
In a small saucepan over medium-high
heat, add pomegranate juice.
Cook for 12-15 minutes or until juice
reduces to ¼ cup.
Add honey and combine well. Stir to coat.
In a medium bowl, add carrots, extra Bake for 10-12 minutes and stir once.
virgin olive oil, salt and pepper and
combine. Add walnuts and cranberries.
Place carrots on a small baking sheet Cook for 5 more minutes.
and bake for 15 minutes. Carrots should be glazed and tender.
Occasionally stir. Sprinkle with thyme.
Drizzle glaze over carrots. Serve warm and enjoy!

Pomegranate Salsa
Serves 8
INGREDIENTS
3 sprigs fresh mint, chopped
3 bunches fresh cilantro, chopped
3 bunches Italian flat leaf parsley, chopped
2 small red onions, peeled, chopped
2 pomegranates, skinned, membrane removed
12 Tbsp fresh lime juice
5 tsp grated lime zest
2 jalapeño peppers, chopped
2 serrano peppers, chopped
2 small tomatoes, diced
4 Tbsp extra virgin olive oil
Salt and freshly ground white pepper to taste
PREPARATION
In a large mixing bowl, add mint, cilantro,
parsley, red onions, pomegranates, lime zest,
lime juice, jalapeño and serrano peppers,
tomatoes and extra virgin olive oil.
Toss and combine well.
Season to taste with salt and pepper.
Cover and chill in fridge for 3 hours before
serving.

67
WANT TO GO
ORGANIC?
The Clean Fifteen and Dirty
the CLEAN 15
If going all organic is difficult for
Dozen lists can help you make you, steer towards these fruits
better choices for yourself and vegetables as these items
and your family, and reduce tend to be cleaner as it pertains to
exposures to toxic pesticides. pesticide residues:
• Avocados
• Sweet Corn*
• Pineapples
• Cabbages
• Onions

DIRTY DOZEN
(food listed in order by level of pesticide residue)
• Sweet Peas (frozen)
• Papayas
• Asparagus
• Strawberries • Mangoes
• Spinach • Eggplants
• Nectarines • Honeydews
• Apples • Kiwis
• Grapes • Cantaloupes
• Peaches • Cauliflower
• Cherries • Broccoli
• Pears * A small amount of sweet corn, papaya
• Tomatoes and summer squash sold in the U.S. is
produced from genetically modified seeds
• Celery (GMOs). Buy organic varieties of these
• Potatoes crops if you want to avoid genetically
modified produce.
• Sweet Bell Peppers
WHAT YOU NEED TO KNOW:
WHAT YOU NEED TO KNOW:
• Avocados and sweet corn are
• More than 98% of samples of the cleanest: only 1% of samples
strawberries, spinach, peaches, showed any detectable pesticides.
nectarines, cherries and apples
• More than 80% of pineapples,
tested positive for residue of at least
papayas, asparagus, onions and
one pesticide.
cabbage had no pesticide residues.
• A single sample of strawberries
• Multiple pesticide residues are
showed 20 different pesticides.
extremely rare on Clean Fifteen
• Spinach samples had, on average, vegetables. Only 5% of Clean Fifteen
twice as much pesticide residue by vegetable samples have two or more
weight than any other crop. pesticides.
Resource: Environmental Working Group 2018 Resource: Environment Working Group 2018
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