Anti-Inflammatory Foods and Recipes

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Library of Congress Cataloging-in-Publication Data Names: Bennett, Beverly Lynn, author. Title: Anti-inflammatory foods and recipes : using the power of plant foods to heal and prevent arthritis, cancer, diabetes, heart disease, and chronic pain / Beverly Lynn Bennett. Description: Summertown, Tennessee : Book Publishing Company, [2017] | Includes index. Identifiers: LCCN 2017007125 | ISBN 9781570673412 (pbk.) Subjects: LCSH: Inflammation—Diet therapy. | Inflammation—Diet therapy—Recipes. Classification: LCC RB131 .B46 2017 | DDC 616/.0473—dc23 LC record available at https://lccn.loc.gov/2017007125 Nutrition Breakdowns for Recipes: The nutrient values provided for the recipes in this book are estimates only, calculated from the individual ingredients used in each recipe based on the nutrition data found for those ingredients. Optional items are not included. Nutrient content may vary based on methods of preparation, origin and freshness of ingredients, product brands, and other factors.

We chose to print this title on responsibly harvested paper stock certified by The Forest Stewardship Council, an independent auditor of responsible forestry practices. For more information, visit us.fsc.org.

© 2017 Beverly Lynn Bennett All rights reserved. No portion of this book may be reproduced by any means whatsoever, except for brief quotations in reviews, without written permission from the publisher. Cover and interior design: John Wincek Food styling and photography: Alan Roettinger Stock photography: 123 RF Printed in the United States of America Book Publishing Company PO Box 99 Summertown, TN 38483 888-260-8458 bookpubco.com Disclaimer: The information in this book is presented for educational purposes only. It isn’t intended to be a substitute for the medical advice of a physician, dietitian, or other healthcare professional. ISBN: 978-1-57067-341-2 22 21 20 19 18 171 2 3 4 5 6 7 8 9contents CHAPTER 1 defining inflammation

CHAPTER 2 what is chronic inflammation?

CHAPTER 3 how to fight chronic inflammation

CHAPTER 4 anti-inflammatory foods, nutrients, and supplements

CHAPTER 5 beverages and breakfast

CHAPTER 6 fermented foods, sauces, and spreads

CHAPTER 7 slaws and salads

CHAPTER 8 soups and stews

CHAPTER 9 side dishes

CHAPTER 10 main dishes

CHAPTER 11 sweet treats

index

anti-inflammatory FOODS AND RECIPES CHAPTER 1 defining inflammation Inflammation is either the cause or consequence of nearly every injury, infection, and disease, and sometimes it’s both. In a nutshell, inflammation is the immune system’s defense mechanism in action. Under normal circumstances, inflammation occurs in response to an injury or infection and then stops once the problem has resolved. This is called acute, or useful, inflammation, and its symptoms are unmistakable. The root of the word “inflammation” derives from the Latin inflammare, which means “to catch fire” or “to burst into flames.” This term encompasses the four symptoms that arise when the body experiences inflammation: redness, heat, swelling, and pain. After an injury—whether it’s a sprained wrist, a stubbed toe, a pinched finger, or an insect bite—all four symptoms will appear. Redness and heat indicate that blood is flowing to the location of the injury. Swelling occurs as plasma begins to fill the surrounding tissues. Pain is the telltale sign that something is amiss—a message the body is under attack and requires immediate attention. These symptoms are often acute at first but gradually dissipate as the healing process progresses. Eventually the body returns to normal, and in most cases not even a scar remains. Acute systemic infections (those that occur throughout the body) often take longer to manifest, but they elicit the same response from the immune system. With infection from a flu virus, for example, there might initially be a vague feeling of discomfort, followed by a burning in the eye sockets or joints, chills, and finally a fever. These are signs the body is fighting off the infection. Some people take anti-inflammatory drugs, such as ibuprofen, to relieve the discomfort. Others simply allow the fever to run its course and destroy the invading pathogen. Allergies also trigger an inflammatory response. For instance, when people are exposed to environmental substances or foods they’re allergic to, the immune system will launch an attack, causing symptoms such as a runny nose, itchy skin, or swollen joints. Usually these symptoms subside naturally once the offending allergen is removed. However, hypersensitive allergic reactions, known as anaphylaxis, can be life threatening and require immediate medical intervention. Of course, more serious illnesses require more robust therapies. But in all cases, inflammation is the body’s natural response to an invasive attack, and it usually abates once the healing is complete. Although the expression of acute inflammation can be unpleasant, it’s evidence of a healthy immune system. WHAT HAPPENS DURING INFLAMMATION When the body needs to respond to an injury, it mobilizes an army of specialized cells and chemicals to fight invading organisms and toxins. The specialized cells prepare pathways for fighter cells to attack and engulf the unwelcome invaders. Next, another group of cells signals the body that the fighter cells have been successful, which stops the production of the preparatory and fighter cells and triggers the appearance of cleanup and repair cells to clear the battlefield of debris and mend any damage. Simply put, there are two stages to the inflammatory response: pro-inflammatory and anti-inflammatory. Each participating cell in the pro-inflammatory stage builds on the work of the previous cells and makes the immune reaction stronger. During the pro-inflammatory period, symptoms such as pain, itching, redness, heat, or swelling arise. The anti-inflammatory process puts out the fire, reversing the pro-inflammatory reaction and returning the body to normal. A number of substances that either cause or block inflammation are made from essential fatty acids, which are fats the body cannot produce on its own. These fatty acids must be obtained from foods or supplements. There are two families of essential fats: omega-3s and omega-6s. Omega-6 fatty acids tend to increase inflammation; omega-3 fatty acids help to curtail it. It’s important to remember that in a more complex depiction of the process of inflammation, some of these substances have multiple roles, including promoting the battle phase of inflammation and subsequently shutting it down when it’s no longer necessary. The most common roles are explained in the descriptions that follow. The Preparatory Substances A number of different substances work together to alert the body there’s been an injury. Other substances prepare the area around the injury to make it easier for healing substances to fight harmful invading microbes. Histamine. White blood cells near the injury site release a substance called histamine, which increases the permeability of blood vessels around a wound. This signals fighter cells and other substances that regulate the immune response to come to the site of the injury. They gain easier access to the site because histamine makes the surrounding blood vessels more porous. Histamine also instigates swelling and redness around the site of the injury. Its effects are particularly noticeable during an allergic reaction, when symptoms might include a runny nose, itchy eyes, or a rash. Eicosanoids. Eicosanoids are signaling molecules produced from essential fatty acids. They can be either pro-inflammatory or anti-inflammatory depending on which family of essential fats they come from. Pro-inflammatory eicosanoids continue the work of histamines, increasing the permeability of blood vessels, which causes the swelling associated with inflammation. Prostaglandins are one of the primary pro-inflammatory eicosanoids; they make blood vessels more porous, create heat or fever to kill invading pathogens, and induce pain, which helps immobilize the injured area. Leukotrienes are another primary pro-inflammatory eicosanoid, and they also make blood vessels more porous and send signals to fighter cells to help them locate the injury. In addition, leukotrienes restrict airways and create nasal mucus, in much the same way that histamine does but more intensely. Pain is caused initially by the swelling that activates the immediate nerve endings adjacent to an injury. Pro-inflammatory eicosanoids increase the sensitivity of these nerves. Cytokines. Cytokines are proteins activated by pro-inflammatory eicosanoids to signal fighter cells to gather at the injury site. In addition, they’re responsible for diverting energy to the healing process. As a result, the release of cytokines may cause tiredness and decreased appetite because the digestive process requires a certain amount of energy and also supplies the body with energy. It’s thought that the reason so many relatively healthy people died during the Spanish flu outbreak of 1918 was because that particular viral strain stimulated unusually strong immune reactions. Healthy individuals produced such high levels of cytokines in response to the virus that their bodies couldn’t regulate the ensuing inflammation. C-reactive protein. Cytokines, along with other pro-inflammatory eicosanoids, are involved in the activation of a substance called C-reactive protein (CRP). This is an organic compound produced by the liver that responds to messages sent out by white blood cells in response to infection. C-reactive proteins bind to the site of the injury and act like the surveillance team in a battle, identifying which substances are foreign to the body. Many of the participating substances in the immune response are only present for a short time—just a few seconds in some cases. C-reactive protein is an exception. Because it remains at measurable levels for up to two days, researchers and physicians often use it to gauge how much inflammation is present in the body. The Active Fighters Once the preparatory substances have readied a wound site, active fighters come into play. These microorganisms are responsible for destroying pathogens. Leukocytes (neutrophils and macrophages). Several types of leukocytes, also known as white blood cells, are critical to the process of neutralizing invading substances. Neutrophils, which are small and agile, are the first to arrive at the scene of an injury to engulf and ingest microbes. However, neutrophils aren’t able to digest all types of pathogens, so they’re aided by macrophages, another type of leukocyte. Macrophages are larger than neutrophils and can tackle greater numbers of invading organisms. They have a longer life cycle than neutrophils, and certain macrophages also help with the repair process. Free radicals. Both neutrophils and macrophages are coated with highly reactive substances called free radicals that kill invading pathogens. Free radicals are unstable molecules that trigger chemical reactions more readily than stable substances. Through a series of reactions, some of the free radicals on the surfaces of these leukocytes turn into hydrogen peroxide, and some of this hydrogen peroxide is then converted into hypochlorite—better known as chlorine bleach. Anyone who’s familiar with these two substances will recognize them as lethal, not only to unwanted invaders but also to healthy cells as well. If there’s any upset in the finely tuned balance of the immune system, which regulates inflammation and the production of these substances, there could be a resultant cascade of damage and disease. Leukocytes are protected from the harmful chemicals that surround them because they contain large amounts of antioxidants, which are substances that neutralize free radicals. If the supply of antioxidants drops too low, leukocytes will become endangered and won’t be able to fight off infection. However, if antioxidant stores become too high, the free radicals needed to fight infection will be compromised. In order for the immune system to function optimally and successfully, the many substances it relies on must maintain a delicate balance. REVERSING THE INFLAMMATION PROCESS Once the invading pathogens have been neutralized, inflammation subsides and the healing phase begins. According to medical researcher and biochemist Barry Sears, author of The Anti-Inflammation Zone, the overall inflammation process can be broken down into four stages: recall, resolution, regeneration, and repair. Macrophages not only ingest invading organisms, but they also clean up the debris that remains after the battle, including any neutrophils that are no longer viable. There are several other substances that also play a role in resolving inflammation and repairing the injured area: Cortisol. The adrenal glands produce cortisol, a steroid that turns off the activity of a number of the cells that prepare the body to fight infection. Resolvins. Resolvins are part of a group of specialized compounds derived from eicosanoids, most of which are formed from omega-3 fatty acids, that tamp down the inflammatory response. Resolvins reduce the number of white blood cells circulating near the injured area and help encourage macrophages to clean up cell debris and toxins. Protectins. Protectins are also formed from omega-3 fatty acids and are important for halting the production of prostaglandins and stopping cell degeneration. They are particularly active in the lungs and brain. CHAPTER 2 what is chronic inflammation? Acute inflammation damages both good and bad cells alike, so the body keeps a tight check on it. However, for reasons not yet well understood, certain triggers can disrupt the fine balance that regulates the inflammatory process, resulting in chronic, or ongoing, inflammation. For example, when cortisol is released in just the right amount and for just the right length of time to stop the inflamm

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atory process, this is a useful response. However, when cortisol is released, it circulates throughout the body, not just at the site of injury, and if it travels systemically on a regular basis, it ends up hindering the immune system overall. Not only will the continued presence of cortisol slow healing, but it will also heighten insulin resistance, leading to weight gain and negatively affecting brain cells that control memory. In general, chronic inflammation is particularly bad for the heart and brain because the cells of these organs are very slow to regenerate when damaged—if they regenerate at all. AILMENTS CAUSED BY CHRONIC INFLAMMATION Chronic, silent, or unproductive inflammation may be present in the body for years with no obvious symptoms. Think of it as a slow burn that goes unnoticed until considerable damage is done. Chronic inflammation follows the same process as acute inflammation, except it initially operates below the pain threshold and isn’t temporary. If left unchecked, chronic inflammation can lead to serious health problems. Cancer. Cancerous tumors secrete substances that attract cytokines (see page 3) and free radicals (see page 4), cells that cause inflammation, and use them to help the tumor survive. These substances also help loose tumor cells attach to new sites so they can grow and spread. When the body is already fighting inflammation from other causes, it can become fertile ground for cancer cell activity. Diabetes. High insulin levels increase the activity of a substance called enzyme D5D, which increases production of the inflammatory omega-6 fat arachidonic acid. Consequently, inflammation can compromise the activity of the endothelial cells that line blood vessels, making it difficult for insulin to access other cells and help them take in glucose, which in turn causes insulin levels in the bloodstream to rise. Inflammation then creates a link between diabetes and heart disease: insulin activates D5D, which creates more inflammatory arachidonic acid and blood vessel damage. Heart disease. Pro-inflammatory eicosanoids, such as arachidonic acid, can cause a plaque inside an artery to rupture, attracting platelets that could form blood clots and aggregate to create a blockage. They also could cause an artery to spasm. Inadequate levels of omega-3 fatty acids can lead to an irregular heartbeat, which contributes to heart attacks. Alzheimer’s disease. The brain doesn’t have any pain receptors, so we can’t feel the effects that chronic inflammation has on it. Researchers have found that people with high levels of omega-6 fatty acids have a much greater incidence of Alzheimer’s disease. In particular, the Framingham Heart Study showed that people with the lowest levels of circulating omega-3s had the highest rates of Alzheimer’s disease, although researchers don’t fully understand why. There is also speculation about the connection between Alzheimer’s disease and diabetes; factors involved in insulin resistance also promote plaque development in the brain. In some cases the immune response will turn against the body itself. Autoimmune diseases, such as lupus, rheumatoid arthritis, and type 1 diabetes, are actually forms of chronic inflammation. Common symptoms of autoimmune diseases are allergies, asthma, chronic fatigue, joint pain, skin problems (including eczema, premature aging, and wrinkling), and even depression. Allergies are a form of immune response to various substances that most people’s bodies would treat as harmless. Chronic inflammation also contributes to and accelerates the aging process by prohibiting cell growth and regeneration. A 2014 study conducted at the University of Bologna that was published in The Journals of Gerontology showed how chronic, low-grade inflammation is inevitable during the process of aging. This relationship, called inflammaging, isn’t yet well understood, but scientists do know that the greater the measureable inflammatory response in an elderly person, the greater the risk of illness and death. Gerontologists specializing in this area of research are currently exploring this association and testing promising treatments that might help reduce inflammaging. One possible cause of inflammaging is the amount of cell debris that accumulates as people get older. The body responds to cell debris as if it were a foreign substance, which in healthy individuals triggers macrophages that engulf and dispose of it. As we age, the disposal process becomes less effective, but the continued presence of debris causes the body to maintain an inflammatory response in an attempt to remove these unwelcome substances. Another potential cause is the action of the gut flora residing in the large intestine. During the aging process, the large intestine becomes more permeable and less able to keep these mostly beneficial organisms from moving out of the intestine and into the body; this migration may trigger inflammaging. It’s also conceivable the organisms themselves might change in ways that cause inflammation. Healthy cells are coded to prevent them from growing out of control, as happens with cancer. As cells age, this coding becomes persistent and prevents cell growth from occurring when it would be beneficial. Preventing unwanted cell growth is part of the inflammatory response, so cells that persistently shut down growth also trigger additional inflammation. Interestingly, cells that are signaling to slow growth are found in especially high levels in body fat, suggesting a link between obesity and inflammaging. With age, blood coagulation capacity increases, which is also a part of the inflammatory response. This tendency may be responsible for the increased risk of dangerous blood clots in elderly individuals. The immune system may also experience the burden of a lifetime of toxic exposure, and parts of that system may decline while other parts become more active, contributing to inflammation. An immune system that is defective or functioning improperly could also lead to macular degeneration, one the principal drivers of blindness in older people. People who live exceptionally long lives, especially those who do so in good health, offer an interesting counterpoint to the observation that chronic inflammation and aging are inevitably linked. The researchers involved with the University of Bologna study speculate that the usual methods for measuring inflammation might not be as accurate for predicting the potential for illness as was once thought. A small amount of chronic inflammation may always be present in the body, not as a response to illness or injury but as a normal part of cell death and regeneration. Also, some lucky individuals may have a genetic ability to create more of an anti-inflammatory response than other people do. As a result, they might experience less inflammaging in their later years. THE CAUSES OF CHRONIC INFLAMMATION Chronic inflammation is most commonly caused by exposure to toxins and poor lifestyle choices. As noted previously, it can also be a natural component of the aging process. Lifestyle Factors Fortunately, many causes of chronic inflammation are linked to harmful habits that are within our control. By understanding how these factors influence inflammation, we can make positive lifestyle changes to improve our health. Diet More causes of inflammation are related to diet than any other factor. Top on the list of harmful substances are refined fats, refined carbohydrates, and animal products. Although carbohydrates and fats don’t contribute directly to inflammation, refined foods deliver a higher concentration of carbs and fats than is found naturally in foods. It’s thought that these higher concentrations adversely affect gut flora in ways that increase inflammatory factors. When the body is in the throes of chronic inflammation, refined foods will have an even greater negative impact on gut flora. The types of fats a person consumes can affect inflammation in a variety of ways. Before the advent of processed foods, the human diet had a nearly equal balance of omega-3 and omega-6 fats. Most modern diets contain much higher amounts of omega-6 fats as opposed to omega-3s, and in some cases, ten to twenty times as much. It’s important to ensure an adequate supply of omega-3 fatty acids because omega-6s and omega-3s compete for the same COX enzymes, which are enzymes needed to build larger fat molecules. COX-2 enzymes in particular are essential for making inflammatory prostaglandins. If too many omega-6 fats are consumed, they’ll dominate the use of these enzymes, decreasing the body’s ability to build anti-inflammatory fats from omega-3s. Fats that have been chemically modified can also contribute to inflammation. Early in the twentieth century, manufacturers sought inexpensive alternatives to solid fats. Because liquid oils were cheap and plentiful, food chemists explored ways to alter the composition of these oils to create solids. Their resulting discovery was what’s now known as trans fats, which manufacturers used to make vegetable shortening and margarine. Unfortunately, no one realized at the time that the unnatural chemical structure of trans fats causes them to disrupt the normal flow of nutrients in and out of cell membranes and also allows harmful substances to enter cells. In addition, trans fats interfere with the action of COX-2 enzymes, resulting in the production of cytokines that signal the need for inflammation to begin, along with the release of C-reactive protein to assist the healing process. Fats are also chemically modified when they’re subjected to very high heat. When foods are fried, for example, toxic substances called advanced glycation end products (AGES) are created from both fats and proteins. After these foods are ingested, immune cells produce large amounts of cytokines in an attempt to protect the body from these harmful substances. Animal products—especially meat and dairy products—contain higher amounts of pro-inflammatory essential fats, such as arachidonic acid, than whole plant foods. In addition, these animal-derived items introduce more pathogenic microbes into the body, triggering an immune response. Even when these foods are cooked at high temperatures or their pH is greatly acidified (such as by marinating them in lemon juice or vinegar), the toxins produced by the microbes they contain still exert an inflammatory load on the body. Also, red meat contains a type of simple sugar called N-glycolylneuraminic acid (Neu5Gc) that the human body is unable to process because it lacks the necessary enzyme. All other meat-eating animals carry this enzyme. Consumption of foods containing Neu5Ge creates an immune response in humans that is linked to certain cancers. Aging The natural aging process creates inflammation and is also a result of it. As we age, fewer cells regenerate as they die, leaving behind more cell debris to trigger inflammation. Cells that don’t regenerate properly or adequately increase the presence of the inflammatory substances needed to remove damaged proteins. As we age, mitochondria (the parts of cells responsible for energy production) perform less effectively and become unable to properly regulate cell death. This causes some cells to die prematurely and others to perform inefficiently, both of which could trigger an immune response. As immune-fighting cells age, they have a more difficult time recognizing harmful microorganisms that need to be removed. The adrenal hormone dehydroepiandrosterone (DHEA) and sex hormones are useful in suppressing cytokines when needed, but the production of each of these regulatory substances declines with age. Hormone Replacement Therapy Researchers at the University of Alabama found that oral estrogen can increase C-reactive protein (CRP) levels but that transdermal estrogen (estrogen that’s applied to the skin) does not. Although elevated CRP levels are associated with greater risk of heart disease, it’s not yet clear whether the rise in CRP associated with oral hormone therapy actually increases vascular disease. Obesity, Inactivity, and Exercise Inactivity can lead to obesity, which itself can cause inflammation. Adipose tissue, the layer of fat found beneath the skin, does much more than insulate the body. It’s also metabolically active, which means it causes changes to the body’s chemistry and is also changed by various body systems. This fat contains many white blood cells, so the greater the amount of body fat, the greater the number of white blood cells present. These cells release pro-inflammatory substances, especially those that promote insulin resistance. Exercise and activity release myokines, a type of cytokine, from adipose fat and muscle tissue. Myokines stop the action of pro-inflammatory substances. Their action is particularly important for reducing the effects of insulin resistance. Sleep Deprivation Researchers know that a lack of sleep is associated with illness, but they don’t yet understand why. So far, studies show that when we don’t get enough sleep, certain infection-fighting white blood cells, known as T-cells, decrease, and the number of inflammation-promoting cytokines goes up. Stress Cortisol is a hormone produced by the adrenal glands to manage the body’s response to stress. It stimulates a burst of energy and suppresses the action of pro-inflammatory substances. Cortisol reduces stress in the short term by counteracting pro-inflammatory eicosanoids and depleting DHEA. But too much cortisol causes immune cells to lose their sensitivity to the hormone, eventually triggering inflammation. Sun Exposure It was once commonly thought that individuals with dark skin have a much lower risk of health problems related to excessive sun exposure than those who are fair. However, studies have shown that both dark-skinned and light-skinned people experience reduced immune responses when overexposed to sunlight. Too much exposure, enough

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to cause sunburn, creates free radicals below the skin’s surface. Free radicals (see page 4) are unstable molecules that destroy injury-fighting cells and reduce the number of white blood cells that fight damaging microbes. For instance, when the lips are exposed to too much sun, a dormant case of herpes simplex virus can become active as a result of weakened immunity. Exposure to Toxins Toxins that cause inflammation can range from dangerous substances in the environment to medications. Some pharmaceuticals are extremely helpful when taken only occasionally and in small doses, but regular use of certain medications puts an unwanted load on the body’s immune system. NSAIDs Many people commonly use nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin, ibuprofen, and naproxen, to reduce inflammation and relieve fever and pain. While NSAIDs often do a good job of decreasing inflammation, they can come with undesirable side effects. For instance, the combination of intense exercise and NSAID use can stimulate or exacerbate leaky gut syndrome, a condition in which the small intestine becomes more permeable and allows tiny particles to penetrate the intestinal lining and travel into the bloodstream. The immune system responds to these particles as if they’re foreign substances, triggering the inflammatory response. Dutch researchers noticed that athletes often suffer from abdominal distress and cramping during competition, and the researchers decided to investigate whether NSAIDs would increase or decrease this stress. They discovered that when NSAIDs are used before or after intense exercise, there is a much higher occurrence of intestinal permeability than would be experienced with either exercise or NSAID use alone. These findings should serve as a caution to anyone who regularly takes NSAIDs to prevent soreness after a strenuous workout. Smoking Cigarette smoke, whether firsthand or secondhand, is one of the most health-damaging environmental toxins. When tobacco smoke is inhaled, highly reactive substances are created in the body, similar to what the immune system uses to kill invading organisms. However, these substances turn against healthy cells instead of harmful microbes, especially the cells that line the airways and lungs. Cigarette smoke is particularly effective at crippling the body’s ability to fight disease. It suppresses the capacity of white blood cells to produce substances needed for inflammatory healing. When smokers contract pneumonia, they usually become sicker and have more severe symptoms than nonsmokers. Smokers are also more likely to develop tuberculosis. IDENTIFYING CHRONIC INFLAMMATION Even if you appear to be in good health, you can suffer from “silent” chronic inflammation that hasn’t yet manifested as discomfort or illness. That’s why physicians often include tests that measure chronic inflammation as part of their routine physical exams. Most inflammatory mediators (substances that help regulate inflammation) deteriorate too quickly to be accurately measured except for C-reactive protein (CRP), fibrinogen (a soluble protein in blood plasma that helps form red blood cells), and white blood cells. The test for CRP and white blood cells involves collecting a blood sample; the results are often available in just one day. However, what’s considered a “normal” level can vary from lab to lab. Be sure to tell your health provider if you’ve recently been injured, had surgery, or undergone strenuous exercise. These factors can temporarily raise markers for inflammation and cause inaccurate test results, so it might be good to delay the test for a few days until your body recovers or normalizes. Barry Sears, a pioneer in biotechnology specializing in the impact of diet on inflammation, is a proponent of testing the levels of two essential fatty acids in the blood: arachidonic acid (an omega-6 fat) and eicosapentaenoic acid, also known as EPA (an omega-3 fat). These two substances are the building blocks for the fatty acids that play a part in either promoting or reducing inflammation. Sears calls this comparison his “silent inflammation profile.” Visit Nutrasource Diagnostics online at nutrasource.ca for information on where you can get your levels of these inflammation markers tested. CHAPTER 3 how to fight chronic inflammation When most people feel the pain, swelling, and other common symptoms of chronic inflammation, their first impulse is to take medication, such as painkillers, antihistamines, or steroids, to combat their symptoms. Occasional use of anti-inflammatory drugs isn’t associated with problems for the majority of people, but long-term use can cause side effects. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and coxibs (Celebrex), work by interfering with COX-2 enzymes, which are needed to make prostaglandins, the inflammatory substances that cause pain and swelling. One of the most common side effects of these drugs is stomach bleeding. Less likely but still significant is the increased potential for heart attack, stroke, and liver and kidney problems. An alternative to using NSAIDs to treat inflammation with pain is to take acetaminophen, such as Tylenol. Acetaminophen carries less risk for side effects; however, it will only provide comfort and won’t reduce the inflammation. As the term suggests, antihistamines block the initial action of histamine, the first substance to participate in an inflammatory response. Antihistamines also block the activity of cytokines. Consequently, the drugs can be effective at the first signs of inflammation as well as hours later. H1-antihistamines interfere with the actions of histamine at H1-receptors and are commonly used to treat allergic rhinitis, allergic conjunctivitis, urticaria, coughs, and colds. Corticosteroids, also known simply as “steroids,” such as cortisone and prednisone, are sometimes prescribed to reduce inflammation. These drugs are synthetic substances similar to cortisol, and, like cortisol, they can tamp down an inflammatory response. They are administered by injection, taken orally, or applied topically. In cases of dangerous inflammation, steroids can be lifesaving. However, regular use of steroids, especially when taken orally, is usually accompanied by side effects, some of which can be serious. In addition to stomach bleeding, which NSAIDs also can cause, steroids weaken bone and tissue, promote bruising, increase weight gain, and exacerbate mood swings. People with osteoarthritis and uncontrolled diabetes or high blood pressure should be particularly careful to avoid steroids or take them only under close medical supervision. NATURAL SOLUTIONS TO CURB INFLAMMATION Instead of blocking the inflammatory process with potentially harmful medications, use diet and lifestyle to reduce the causes of inflammation and increase the factors that inhibit it naturally. Dietary improvements will have the greatest impact overall. The Right Balance of Omega-3 Oils Anti-inflammatory drugs as well as fish oil (which is high in omega-3 fatty acids) have been proven to reduce cancer risk. Fish oil has also been shown to slow the spread of prostate cancer. It’s safe to assume that a diet high in omega-3 fats would be similarly protective. Omega-3 fatty acids might help encourage apoptosis (cell death) only in tumor cells but not in healthy cells and make cancer cells more receptive to chemotherapy. There’s some evidence that anti-inflammatory medications taken on a regular basis can lower the risk of Alzheimer’s disease. That’s also true of a diet high in omega-3 fats, so adhering to an anti-inflammatory diet could be equally protective. For instance, older people who eat the most fish develop Alzheimer’s less frequently than those who don’t. Interestingly, omega-3 fatty acids have an easier time crossing the brain barrier than many drugs do; the omega-3 fat DHA is a building block for brain tissue. DHA has shown promise in improving cognition in Alzheimer’s patients and reducing the development of brain lesions in mice. The standard Western diet tends to be very high in grains, particularly wheat, which tilts the balance of fatty acids toward omega-6s. It also contains limited amounts of vegetables, legumes, seeds, and nuts, which are rich in omega-3s. Farmed food animals and fish are also fed an overabundance of grains, rather than the grasses or algae they used to eat. To achieve a healthy balance, Western populations would need to move away from the processed foods so prevalent in today’s modern diets and consume two to four times as much omega-3 fatty acids as omega-6s. Research confirms that this ratio would still allow omega-3 fatty acids to access an adequate amount of the COX enzymes needed to make anti-inflammatory fats. Many popular cooking oils, such as corn, safflower, and sunflower, are high in omega-6s. Better choices for cooking are extra-virgin olive oil and organic canola oil. Both still contain omega-6s but at much lower levels than most other oils. Although peanut oil and coconut oil are also very low in omega-6s, they contain no omega-3s. Oils that are high in omega-3s are flax, hemp, and walnut oils. Because omega-3 fats break down more easily in the presence of heat and light than omega-6s, store them in a cool, dark place or in the refrigerator, and do not heat or cook with them. Oils high in omega-3s are best used in salad dressings and cold spreads or drizzled over raw or warm cooked foods. Nuts and seeds and their butters are also good sources of both types of essential fatty acids. Those that are high in omega-6s include pecans, pine nuts, pumpkin seeds, sesame seeds, and sunflower seeds. Nuts and seeds high in omega-3s or that have a better ratio of omega-3s to omega-6s include almonds, cashews, chia seeds, flaxseeds, hazelnuts, hemp seeds, peanuts (which actually are legumes, not tree nuts), pistachios, and walnuts. Those with the most omega-3s compared to omega-6s are chia seeds and flaxseeds. Walnuts contain more omega-3s per ounce than many other nuts, although they contain more omega-6s than chia seeds or flaxseeds. It’s difficult to chew whole flaxseeds adequately enough to break them down, so if they aren’t ground before they’re consumed, the whole seeds tend to pass through the body undigested. Because any whole food that’s broken down will expose the omega-3s they contain to damaging heat and light, it’s best to grind flaxseeds right before using them. Alternatively, store freshly ground flaxseeds in an airtight container in the refrigerator for up to three days or in the freezer for up to two months; the ground seeds can be used straight from the freezer without thawing. The Power of Phytochemicals Phytochemicals are biologically active, non-nutritive substances in plants that help protect the plants from predatory insects and disease. Not only do phytochemicals protect plants, but they also impart similar protective benefits to people who eat plants on a regular basis. It’s been theorized that organic produce may be higher in phytochemicals than conventionally grown food because organically grown plants need to develop greater natural resistance since they aren’t treated with insecticides and fungicides. When whole foods are refined, they’re often stripped of the parts of the plant that contain the most phytochemicals. Cooking can have a detrimental effect on some phytochemicals, but heat can also make other phytochemicals more bioavailable. Rich colors in fruits and vegetables indicate the presence of phytochemicals. The phytochemicals that have been shown to have the most potential for fighting inflammation are carotenoids (found in green, orange, and red vegetables and fruits), flavonoids (found in berries, citrus fruits, and soy products), polyphenols (found in berries, grapes, green tea, and whole grains), and terpenes (found in cherries, the peels of citrus fruits, and rosemary). Certain spices that are rich in phytochemicals, such as black pepper and turmeric, have been shown to help curb inflammation. The phytochemicals in red wine and red grape juice (resveratrol), blue fruits (anthocyanins), and turmeric (curcumin) can reduce levels of prostaglandins and cytokines. Although most phytochemicals are highly beneficial, a few, particularly alkaloids, might actually instigate inflammation in certain individuals. Alkaloids are present in vegetables in the nightshade family (eggplants, peppers, potatoes, and tomatoes), and some health advocates believe these foods exacerbate the painful symptoms of arthritis. Avoid Trans Fats, Alcohol, and Caffeine Don’t consume foods that contain trans fats. These chemically altered fats inhibit the ability of COX enzymes to create anti-inflammatory prostaglandins. They also increase CRP (see page 4), especially in people who are overweight or obese. Limit the use of alcohol and caffeine, both of which can reduce how much omega-3s can be used to create anti-inflammatory fats. However, because of the resveratrol in red wine, moderate amounts (up to two glasses per day for men or one glass per day for women) may offset any inflammatory activity promoted by alcohol. Maintain a Healthy Weight Inflammation has been shown to be higher in people who are overweight or obese. Body fat contains white blood cells, so an increase in weight increases the number of white blood cells releasing pro-inflammatory substances, which is directly correlated with a greater risk of diabetes. A diet based predominantly on a variety of whole plant foods, particularly fruits and vegetables, aids satiety, provides valuable fiber, and ensures a broad spectrum of inflammation fighters. Limit Processed Foods Avoid processed foods made with refined flours and instead eat intact whole grains. Replace sugar, sugary refined foods, and fruit juices with whole fresh fruits. A diet centered on foods that are naturally high in fiber reduces spikes in insulin levels more effectively than fibe

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r supplements. Consider adding naturally fermented foods to your diet. A growing body of evidence indicates that a healthy digestive system has a broad influence on overall wellness, beyond the organs of digestion. The intestines are home to a great many beneficial microorganisms, called probiotics, that convert nutrients and combat harmful microbial invaders. Naturally fermented sauerkraut and pickles are delicious sources of probiotics that help maintain a health-promoting digestive environment. Include High-Protein Plant Foods Many high-protein animal-derived foods—meat, poultry, and dairy products in particular—are sources of pro-inflammatory arachidonic acid. Although fatty fish can be a good source of omega-3 fatty acids, there are environmental concerns about our increasing reliance on fish as a protein source (see page 22). Most people are surprised to learn that nearly all vegetables and even fruits contain small amounts of protein, so eating a wide variety of them will add to overall protein intake. High-protein whole plant foods, such as legumes (beans, lentils, and peas), nuts and seeds (particularly walnuts and flaxseeds, both of which are also high in omega-3s), and high-protein grains (such as amaranth, barley, Kamut, and oats) can easily replace animal protein in the diet. In addition to the common beans most people are familiar with (such as chickpeas, kidney beans, and pinto beans), whole soy foods, including edamame and tempeh, are protein powerhouses. FISH OIL: NOT THE BEST TOOL TO FIGHT INFLAMMATION There’s no question that fish oil, especially from oily cold-water fish, is an excellent source of the omega-3 fats that humans convert most easily into anti-inflammatory eicosanoids. However, the consumption of fish and their oil is problematic in several ways. Common toxins in fish, including dioxin, mercury, PCBs, pesticides, and discarded pharmaceutical drugs, have become present in increasingly dangerous amounts in our oceans. Ingesting mercury at the levels often found in fish can cause neurological damage, while dioxin and PCBs have a host of adverse effects ranging from reduced fertility and immunity to heart problems. People who eat farmed fish instead of wild-caught fish in an attempt to avoid these contaminants might be surprised to learn that farmed fish often contain higher levels of dangerous chemicals than fish raised in ocean waters. That’s because farmed fish are fed fish meal and oil from sea animals. Chemicals and toxins are stored in the fats of these animals and passed on to farmed fish in even higher concentrations than would occur in natural environments. Even if these dangerous contaminants could be removed during processing, fish oil may not produce the results that claims suggest. Some studies show that large amounts of fish oil can increase the risk of colon cancer and may not have the protective effects against heart disease that was once believed. Other studies strongly dispute the claims that fish oil helps prevent Alzheimer’s disease, cancer, and inflammation, or improves the immune system. When weighing whether to consume fish oil, keep in mind the following two points: (1) Getting the right amount of essential fatty acids in order to reduce inflammation is a matter of balance, and taking high amounts of omega-3s is not necessarily a healthy practice. (2) The bounty of our oceans is at increased risk for depletion. The World Wildlife Fund estimates that the number of large ocean fish has decreased by about 80 percent over the last hundred years. Encouraging more people worldwide to consume increased amounts of fish and fish oil would ultimately make this situation more dire. Because fish farms rely on supplies of ocean fish as a source of feed, eating only farmed fish wouldn’t relieve this serious problem. The best alternative is to eat a diet that contains enough plant-based foods rich in omega-3 fatty acids to balance foods containing omega-6s. Freshly ground flaxseeds and chia seeds can be incorporated into cold cereals, salads, and smoothies. (Note that these seeds should be consumed shortly after grinding or stored for brief periods in the refrigerator or freezer to prevent degradation of their fragile oils.) Walnuts and dark leafy greens are also good sources of omega-3s. If you think you need additional omega-3 supplementation, consider getting it from the same source that ocean fish do: marine microalgae. Supplements made from microalgae are free of the toxins found in fish and untreated fish oils and supply omega-3 fats of the same quality. There are many all-vegetable meat replacements in the marketplace, but these are best reserved for occasional treats rather relied upon as dietary staples. The additional ingredients and amount of processing necessary to manufacture these products often makes them less than ideal. DESIGNING AN ANTI-INFLAMMATORY DIET A variety of anti-inflammatory diets have been devised by popular physicians and nutrition writers. Nutritionist Monica Reinagel developed a rating system that ranks the inflammatory potential of hundreds of foods. Her system takes into account the amount and balance of nutrients in a food along with a number of other factors, including the following: the food’s glycemic index (the potential of a food to raise blood glucose) the types of fat the food contains the amount of various antioxidants (such as vitamins C, E, and K, and certain B vitamins, as well as selenium and zinc) in the food how much of the amino acid homocysteine (a possible indicator of heart disease and Alzheimer’s) the food contains Use Reinagel’s website (nutritiondata.self.com) to compare her rankings of various foods and determine which ones to emphasize in your diet and which ones to avoid. The one drawback of using a ranking system is that it might encourage people to offset inflammation-inducing foods (such as meat and dairy products) with foods that have a low inflammation rating (such as cherries, chiles, and dark leafy greens). The best results will come from avoiding problem foods altogether and relying only on healthy ingredients. Andrew Weil, MD, has drawn up recommendations for an anti-inflammatory diet in his book Healthy Aging. Rather than zeroing in on particular foods, Weil encourages sufficient water intake and provides suggestions for calorie and fiber consumption as well as amounts and types of carbohydrates, fats, protein, and supplements (including particular phytochemicals, vitamins, and minerals). Each plan has minor variances and presents somewhat conflicting recommendations. Evaluate them individually to determine which one will work best for you. CHAPTER 4 anti-inflammatory foods, nutrients, and supplements You’ll find many delicious, easy-to-prepare recipes in this book to help you maximize the benefits of inflammation-fighting foods. Nuts and seeds rich in omega-3 fatty acids provide the most protection, but a wide variety of vegetables and fruits also contribute supportive nutrients. The information that follows will highlight these foods and explain how they keep inflammation at bay. ANTI-INFLAMMATORY SEEDS, NUTS, AND OILS Many seeds and nuts are anti-inflammatory, either because they’re particularly high in omega-3s or they contain substantial amounts of other nutrients shown to decrease inflammation. Chia seeds and flaxseeds have some of the highest amounts of omega-3 fatty acids in the plant kingdom, with over 7 grams in one tablespoon of flaxseed oil and 5 grams in two tablespoons of chia seeds. Hemp seed oil contains almost 3 grams per tablespoon. Walnuts not only contain more than 2 grams per ounce but also contain phytonutrients, such as juglone and tellimagrandin (a tannin), that might fight cancers of the breast and prostate as well as inflammation in general. Almonds were shown in a Spanish study to decrease C-reactive protein (CRP) and other markers of inflammation. Cashews are high in copper and magnesium, which can help control free radicals and prevent bone loss, especially in people with rheumatoid arthritis. Coconut (which could be thought of as either a fruit or a nut) contains medium-chain fatty acids that fight viruses and reduce inflammation. A Brazilian study found that the monounsaturated fatty acids in macadamia oil helped block inflammatory activity promoted by fatty tissue. Be aware that certain nuts might cause inflammation, particularly in people who have an allergy or intolerance to tree nuts or peanuts. An intolerance may cause mild chronic inflammation but not be troublesome enough to arouse suspicion that nuts are the culprit. If you have digestive difficulties, try eliminating nuts from your diet to determine whether they could be the source of the problem. ANTI-INFLAMMATORY FRUITS Berries Blueberries, cherries, cranberries, raspberries, and strawberries contain phytochemicals called anthocyanins that have been shown to reduce several substances involved in the inflammatory response. Anthocyanins give these fruits their rich blue, purple, and red colors. Research from Harvard University demonstrated that anthocyanins can lower heart attack risk by about one-third, particularly in women under fifty. According to research done at Oregon Health & Science University in 2012, tart cherries may have the highest anti-inflammatory potential of any food because of their anthocyanin content, and these levels may provide pain protection that’s equal to some NSAIDs. Another study published in the Journal of Nutrition found that eating about one-half pound of sweet cherries per day reduced CRP levels. Cranberries and strawberries contain significant amounts of polyphenols, another group of antioxidant phytochemicals that fight inflammation by reducing the buildup of platelets in blood vessels and lowering blood pressure. Strawberries also contain a natural anti-inflammatory called quercetin that protects against heart disease. In addition, the high amount of vitamin C in strawberries helps protect against asthma. Açaí berries are small red berries native to South America and Brazil, and dried açaí berries have become popular worldwide for their nutritional content. A study conducted by Sloan Kettering Memorial Cancer Center found that açaí berries might suppress interleukins and COX enzymes. Goji berries are bright red berries from Asia that have traditionally been used to promote longevity and vitality. Their active anti-inflammatory ingredient, beta-sitosterol, reduces the risk of heart disease, lowers cholesterol, and has a positive effect on enlarged prostates in men. See the box on page 28 for more information about goji berries. Citrus Fruits In addition to the vitamin C that’s found in lemons, limes, and oranges, citrus fruits also contain limonoids. These phytochemicals slow the growth of breast cancer cells as well as colon, lung, and skin cancer cells. Tropical Fruits The leaves of the guava tree were the subject of a recent Korean study and were shown to reduce prostaglandins and COX-2 enzymes. Guava fruit is high in the antioxidants vitamin C and lycopene. Succulent, green kiwifruit is high in vitamin C. It also contains a peptide called kissper that has demonstrated potential to reduce infections associated with colon disease, specifically Crohn’s disease. Note that individuals with allergies to latex should eat kiwifruit with caution, as antibodies to latex can react to the protein in kiwifruit (as well as to the protein in avocados and bananas) the same as they do to latex. Tropical papaya is rich in vitamins C and E. Papaya fruit has been shown to heal surface wounds, reduce oxidative damage, and increase the activity of antioxidant enzymes. Fresh pineapple contains bromelain, a mixture of protein-digesting enzymes that decreases cytokines and slows down the action of leukocytes to an injury site. It may prohibit the formation of cancer by dissolving the protective protein layer that surrounds tumor cells. Research done at Duke University found that both fresh and frozen pineapple were effective at decreasing the incidence and severity of inflammatory bowel disease. Bromelain has also been used to reduce inflammation from arthritis, sinusitis, sprains and strains, and surgery. Other Fruits A study done at Florida State University showed that eating an apple daily can decrease amounts of CRP by up to 30 percent. The fats in avocados help improve the absorption and effectiveness of carotenoids, substances that can inhibit the formation of inflammatory cytokines. Rhubarb has been shown to fight cytokines involved with systemic inflammation and may also be effective at healing cold sores and improving kidney function. (Note that eating too much rhubarb can cause diarrhea and stomach cramps. Also, rhubarb is not recommended in large amounts for anyone with a history of kidney stones.) NIGHTSHADE FRUITS AND VEGETABLES: ARTHRITIS FRIENDS OR FOES? Nightshades are a group of plants that comprise a number of popular vegetables and fruits, such as eggplants, goji berries, okra, peppers (including bell, cayenne, chile, and paprika), potatoes, tomatillos, and tomatoes. Many of these foods contain high amounts of antioxidants, such as vitamin C and carotenoids (especially beta-carotene and lycopene). Chiles (hot peppers) are a source of capsaicin, a compound that is often used topically for pain relief. Despite these benefits, many people believe that nightshade vegetables and fruits provoke inflammation (especially arthritis) instead of subduing it. Educated opinions about this are equally divided. The US Food and Drug Administration has stated that solanine, an alkaloid found in a number of nightshade foods, is poorly absorbed and therefore unlikely to be implicated as a cause of arthritis. However, a number of patients with arthritis have reported anecdotal evidence of a link between eating nightshades and an increase in the severity of their symptoms. Since nightshade foods affect people differently, art

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hritis sufferers might want to eliminate them from their diets for a trial period of up to three months. After the elimination period, the foods can be reintroduced gradually, one at a time, to determine if any of them trigger or exacerbate symptoms. ANTI-INFLAMMATORY VEGETABLES Allium Vegetables The allium family contains a number of pungent vegetables, such as garlic, leeks, onions, and shallots, that are known for reducing inflammation. Biochemists in South Africa determined that the sulfur-containing compounds in garlic may help stimulate the immune system to fight cancer, while Iranian researchers found that fresh onion juice reduced both acute and chronic pain related to inflammation. Cruciferous Vegetables Bok choy, Brussels sprouts, cabbage, cauliflower, chard, collard greens, kale, mustard greens, and turnips are part of the cruciferous family of vegetables. As a group, they’re potent inflammation fighters. In general, they’re high in vitamin C as well as other phytonutrients and antioxidants. A 2006 study from the Feinstein Institute for Medical Research showed that choline, a compound found in cauliflower, suppressed inflammation. A number of researchers, especially in Poland, have been studying the potential of sauerkraut (fermented cabbage) to fight the growth of cancer. Turnip greens are a good source of vitamin K, an inflammation regulator, and omega-3 fatty acids, the building blocks for inflammation fighters most often found in nuts and seeds. Root Vegetables Betanin, one of the most researched betalains, a class of antioxidant pigments, gives beets a high concentration of detoxifying substances that fight inflammation. Beet greens are also high in vitamins A, C, and K. The bright orange color of carrots comes from beta-carotene, which the body converts to vitamin A. Beta-carotene lowers inflammatory markers, particularly interleukin-6. Rutabaga is a good source of inulin, a substance that promotes the growth of beneficial digestive bacteria and a healthy immune system. Jicama is a root vegetable popular in Mexican cuisine that is often prepared like potatoes. However, jicama contains fewer starches per serving than potatoes. As a result, it causes less of a spike in blood glucose levels and is less of a driver of inflammation. Sweet potatoes contain beta-carotene, fiber, manganese, and vitamins B6 and C. Purple sweet potato extract has been shown to reduce inflammation. Sweet potatoes are an excellent alternative to white potatoes in most recipes. Squash The squash family encompasses a number of inflammation-fighting vegetables, including summer squashes (such as zucchini), pumpkins, winter squashes, and even cucumbers. In general, squashes are high in vitamin C, and orange squashes and pumpkins are high in beta-carotene. Cucumbers contain lignans that can reduce cancer risk and have been shown to block proteins that increase inflammation. Other Vegetables Celery is particularly rich in antioxidants, as it contains flavanols as well as the polyphenols caffeic acid and ferulic acid. Celeriac (celery root) is a source of vitamin C. Celery also is a good source of silicon, and both celery and celeriac contain vitamin K; these nutrients help maintain the health of joints and connective tissues. Eating mushrooms is a gentle, noninvasive way to prevent metastatic cancer tumors and enhance the action of chemotherapy. White button mushrooms in particular have been shown to increase the formation of macrophages, the white blood cells that attack harmful invading microbes. The protective power of olive trees can be found in olive leaves, olives, and olive oil, which is pressed from olives. Two phenolic compounds in olives, hydroxytyrosol and oleuropein, have been shown to help fight cardiovascular disease. Consuming soy foods helps to reduce amounts of interleukin as well as tumor necrosis factor, a cytokine found during systemic inflammation. Whole soy foods, such as edamame, tempeh, and tofu, are more protective than highly processed soy foods. Spinach is a good source of the inflammation fighters carotenes and flavonoids. Spinach is also rich in the B vitamin folate and a number of minerals, including calcium, iron, magnesium, and potassium. OTHER FOODS AND BEVERAGES Chocolate Raw cacao powder is packed with antioxidants that slow inflammation, and these nutritious substances are more readily available in chocolate made with little or no added fat. Scientists now believe that beneficial bacteria in the large intestine convert the antioxidants in chocolate for use in fighting inflammation, but they caution that highly processed chocolate (even very dark chocolate) is not as effective as raw, unprocessed cacao. Green Tea The teas most people are familiar with (black and green) come from the same Camellia sinensis plant; the differences are due to how each type of tea is processed. Green tea contains more flavonoids, particularly catechins, than black tea, and therefore has a greater effect on inflammation. ANTI-INFLAMMATORY HERBS AND SPICES The concentrated oil from basil was shown in an Indian study to significantly reduce joint swelling in just one day. Researchers found that eugenol, the substance that gives basil its distinctive aroma, had similar benefits as several anti-inflammatory drugs but without the gastrointestinal side effects. Oregano contains carvacrol, an antioxidant that fights both inflammation and microbial infections, and rosmarinic acid, which helps protect against cancer. Parsley is a good source of myricetin, a phenol that blocks COX-2 enzymes and cytokines, and apigenin, a flavone that helps to fight cancerous cells without harming surrounding tissue. Peppermint has antimicrobial properties. The coriander plant can be used as an herb (cilantro) or a spice (coriander seeds). Both the fresh plant and seeds protect against inflammatory diseases that attack the nervous system, such as Alzheimer’s and Parkinson’s. The spice that gives Indian food its distinctive yellow color is turmeric. It has a historic use in folk medicine as a pain reliever, and recent studies support the action of its active ingredient, curcumin, against COX-2 inhibitors. Piperine is the active ingredient in black pepper that provides its characteristic pungency. Researchers at Hamdard University in New Delhi found piperine to be extremely helpful in reducing the symptoms of rheumatoid arthritis. Piperine also helps the body assimilate certain medications and supplements and is recommended as a companion supplement to the curcumin in turmeric. In studies of mice, extracts of cardamom reduced precancerous cells. The eucalyptol in cardamom was also shown to reduce gastrointestinal inflammation in rats. Cinnamon gets its flavor and aroma from a flavonoid called cinnamaldehyde. This substance will fight the growth of leukemia and melanoma cells and overall tumor growth. The anti-inflammatory effects of the active ingredients in ginger—namely gingerol and zingerone—have been widely studied. They’ve been shown to reduce prostaglandins, COX enzymes, and leukotrienes, particularly in relation to infection and cancer. THE CURATIVE POWER OF CURRY POWDER Curry powder, the distinctive ingredient in many Indian foods, can be a potent anti-inflammatory. The powder, which generally varies from household to household and cook to cook, is a mixture of many different inflammation-fighting spices, such as black pepper, coriander, cumin, ginger, mustard, and turmeric. USING ANTI-INFLAMMATORY FOODS The best way to increase your consumption of anti-inflammatory foods is by using recipes that incorporate these foods as ingredients. In fact, it’s easy to make dishes that include half a dozen or more different inflammation fighters at once. At the same time, it’s a good idea to choose recipes that limit the use of foods that promote inflammation. Plant-based dishes are strong in both regards. When fruits and vegetables are emphasized, dishes will automatically include many types of produce that contain inflammation-fighting compounds. In addition, using plant protein instead of meat, eggs, and dairy products essentially eliminates the inflammation-causing substances found in animal foods. The recipes that follow are some of my favorites, and they’re all inherently health promoting. To help you identify the ingredients that fight inflammation, I’ve highlighted those items in the ingredient lists. The smoothies not only showcase nutritious fruits, but also nuts and nut milks, seeds, power-packed supplements, and even vegetables. Find alternatives to bacon and eggs in the breakfast recipes, and feast on an array of fresh veggies in the salad section. I’ll show you how to make a few naturally fermented foods as well as some delicious alternatives to dairy-based sauces and toppings. You’ll never miss meat with these warming soups and hearty main dishes; even my desserts employ ingredients rich in anti-inflammatory ingredients. Enjoy these recipes just as they’re presented or use them as an inspiration for adding inflammation-fighting foods to your own favorite dishes. CHAPTER 5 beverages and breakfast golden milk TEA Curcumin is the primary beneficial compound found in the spice turmeric. To increase the body’s absorption of curcumin, turmeric is often combined with black pepper. Because curcumin is fat soluble, cooking it in oil or combining it with high-fat foods, such as the coconut milk used in this creamy beverage, will increase its bioavailability. MAKES 4 SERVINGS Per serving: 50 calories 0 g protein 5 g fat (0 g sat) 14 g carbs 5 mg sodium 220 mg calcium 1 g fiber 4 cups plain or vanilla coconut milk beverage or almond milk 1½ teaspoons ground turmeric 1 teaspoon ground ginger ¾ teaspoon ground cinnamon Pinch freshly ground black pepper Agave nectar or maple syrup Put the milk, turmeric, ginger, cinnamon, and pepper in a medium saucepan and stir to combine. Cook over medium heat, stirring occasionally, until hot but not boiling, about 5 minutes. Sweeten with agave nectar as desired. Serve immediately. Store leftover tea in an airtight container in the refrigerator. Note: Analysis doesn’t include freshly ground black pepper or agave nectar. berry blast-off SMOOTHIE Start your morning with a blast of energy from this smoothie. It’s bursting with blue, purple, or red berries, along with other colorful fruits and veggies, which are all blended with omega-rich hemp and chia seeds. MAKES 2 SERVINGS Per serving: 221 calories 8 g protein 6 g fat (1 g sat) 40 g carbs 51 mg sodium 85 mg calcium 7 g fiber 1 cup water 1 cup fresh or frozen mixed berries (such as blueberries, raspberries, or strawberries) 2 large leaves red curly or Russian kale, stemmed 1 large maroon carrot, sliced, or 1 small red beet, peeled and diced ½ cup grape juice or pomegranate juice ½ cup fresh or frozen pitted sweet or sour cherries ¼ cup goji berries or dried cranberries 2 tablespoons hemp seeds 2 teaspoons chia seeds Put all the ingredients in a blender and process until smooth. Scrape down the blender jar and process for 15 seconds longer. Serve immediately. TIP: If you’re using only fresh fruit and would like a frozen smoothie, add ½ cup of ice cubes. nutty chocolate SMOOTHIE The combination of chocolate and nuts is beloved by young and old alike. The flavor of bananas pairs perfectly with both these ingredients and adds a sweet, creamy base to this ultrarich, liquid confection. MAKES 2 SERVINGS Per serving: 404 calories 13 g protein 20 g fat (3 g sat) 51 g carbs 159 mg sodium 296 mg calcium 8 g fiber 1½ cups chocolate nondairy milk 2 bananas, broken into chunks ½ cup ice cubes 3 tablespoons almond butter or other nut butter 1½ tablespoons cacao powder or unsweetened cocoa powder 1 tablespoon ground flaxseeds or flaxseed meal ½ teaspoon vanilla extract Pinch sea salt Put all the ingredients in a blender and process until smooth. Scrape down the blender jar and process for 15 seconds longer. Serve immediately. go green tea SMOOTHIE Adding leafy greens to a smoothie is a painless way to get more greens into your diet. Affectionately called green smoothies by aficionados, they’re also an excellent means to incorporate other healthy ingredients. This one is made with a combination of green-colored fruits and veggies and green tea to energize your morning or keep you going after a workout. MAKES 2 SERVINGS Per serving: 285 calories 6 g protein 16 g fat (2 g sat) 35 g carbs 51 mg sodium 67 mg calcium 10 g fiber 2 cups stemmed baby spinach, kale, or other leafy greens, lightly packed 1 cup seedless white grapes 1 cup cold green tea 1 Granny Smith apple, cored and diced 1 Hass avocado, diced ⅔ cup diced cucumber 1 large stalk celery, sliced ½ cup ice cubes ¼ cup fresh mint leaves, lightly packed 2 tablespoons hemp seeds, or 2 teaspoons chia seeds Juice of ½ lemon Put all the ingredients in a blender and process until smooth. Scrape down the blender jar and process for 15 seconds longer. Serve immediately. superfood smoothie BOWL Swap your straw for a spoon! Take your smoothie to the next level by transforming it into an eye-catching smoothie bowl. Simply make your smoothie extra thick, pour it into a large bowl, and garnish it with your favorite crunchy and chewy toppings along with additional fresh or frozen berries or diced fruit. MAKES 1 SERVING Per serving: 607 calories 15 g protein 24 g fat (3 g sat) 92 g carbs 200 mg sodium 396 mg calcium 19 g fiber 1 frozen banana, broken into chunks 1 cup stemmed leafy greens, lightly packed ½ cup plain nondairy milk 1 tablespoon nut or seed butter 1 teaspoon chia seeds 1 teaspoon ground flaxseeds or flaxseed meal 1 package (2 ounces) frozen açaí purée, or 1 teaspoon açaí powder 1 teaspoon spirulina or chlorella powder (optional) ½ cup diced or sliced fruit, ⅓ cup fresh berries, or 2 tablespoons pomegranate seeds 2 tablespoons whole or diced dried fruit 2 tablespoons coarsely chopped nuts, or 1 tablespoon raw seeds Put the banana, leafy greens, milk,

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nut butter, chia seeds, flaxseeds, açai purée, and optional spirulina powder in a blender and process until smooth. Scrape down the blender jar and process for 15 seconds longer. The mixture should be very thick, with a consistency similar to soft-serve ice cream. Transfer to a bowl and top with the fresh fruit, dried fruit, and nuts. Serve immediately.

Superfood Smoothie Bowl with spinach, kale, flax and chia STEEL-CUT oats porridge To create steel-cut oats, a steel burr mill is used to cut whole oat groats into small pieces. For a praiseworthy pot of porridge, oatmeal enthusiasts often opt for steel-cut rather than rolled oats. To make a chilled, no-cook version, try the variation that follows. MAKES 4 SERVINGS Per serving: 365 calories 11 g protein 15 g fat (1 g sat) 51 g carbs 217 mg sodium 201 mg calcium 7 g fiber 1½ cups water 1½ cups plain almond milk or other nondairy milk ¼ teaspoon sea salt 1 cup steel-cut oats ¾ cup dried fruit (such as cranberries, currants, or raisins) ½ cup raw sunflower or hemp seeds 3 tablespoons ground flaxseeds or flaxseed meal Ground cinnamon (optional) Maple syrup (optional) Put the water, milk, and salt in a medium saucepan and bring to a boil over high heat. Add the oats and dried fruit and stir to combine. Decrease the heat to low and cook, stirring occasionally, until the mixture thickens and the oats are cooked to your liking, 10 to 15 minutes. Remove from the heat. Add the sunflower seeds and flaxseeds and stir until evenly distributed. Garnish each serving with cinnamon and maple syrup if desired. NO-COOK OVERNIGHT OATS: Put 1¾ cups nondairy milk, 1 cup plain or vanilla nondairy yogurt (preferably Greek-style), 1 cup steel-cut oats, 3 tablespoons nut or seed butter, and 1 teaspoon vanilla extract in a large bowl and stir to combine. Cover and refrigerate for 8 to 12 hours. Stir well before serving. Top with chopped fresh or thawed frozen fruit or berries and chopped nuts or seeds as desired. Makes 4 servings. blender oat PANCAKES Briefly toasting steel-cut oats intensifies their flavor. For this recipe, a trusty blender transforms the cooled oats into a wholesome flour, which in turn is blended with other pantry staples to create a thick pancake batter. Serve the pancakes with your favorite toppings, such as jam, vegan butter, maple or fruit-based syrup, or sliced fresh fruit or berries. MAKES 8 PANCAKES Per pancake: 149 calories 6 g protein 4 g fat (0.5 g sat) 23 g carbs 264 mg sodium 113 mg calcium 3 g fiber 2 cups steel-cut oats 1⅔ cups plain or vanilla nondairy milk 1½ tablespoons lemon juice or cider vinegar 1 tablespoon ground flaxseeds or flaxseed meal 1 teaspoon baking powder 1 teaspoon vanilla extract ¾ teaspoon ground cinnamon ½ teaspoon baking soda ½ teaspoon sea salt Put the oats in a large, dry skillet and cook over medium heat, stirring occasionally, until lightly toasted and fragrant, about 3 minutes. Remove from the heat. Let cool completely, about 10 minutes. Transfer the cooled oats to a blender and process into a fine flour, about 1 minute. Add the milk, lemon juice, flaxseeds, baking powder, vanilla extract, cinnamon, baking soda, and salt and process until smooth. Scrape down the blender jar and process for 15 seconds longer. Let the batter rest for 5 minutes. Lightly oil a large cast-iron or nonstick skillet or griddle or mist with cooking spray. Heat over medium heat. When the skillet is hot, portion the batter into it, using ⅓ cup of batter for each pancake. Cook until the edges of the pancakes are dry and the bottoms are lightly browned, 3 to 4 minutes. Flip the pancakes over and cook until lightly browned on the other side, 2 to 3 minutes. Lightly oil the skillet between batches and repeat with the remaining batter. Serve hot. PALEO grits For generations in the US South, hot grits have been served as part of a hearty breakfast. This recipe throws tradition to the wind by using almond flour or almond meal instead of the traditional corn grits, but it’s just as thick, creamy, and delicious. MAKES 4 SERVINGS Per serving: 369 calories 14 g protein 32 g fat (3 g sat) 13 g carbs 459 mg sodium 120 mg calcium 7 g fiber 3 cups water ¾ teaspoon sea salt 2 cups almond flour or almond meal 2 tablespoons nutritional yeast flakes 1½ tablespoons vegan butter Hot sauce (optional) Put the water and salt in a medium saucepan and bring to a boil over high heat. Slowly whisk in the almond flour. Decrease the heat to low and simmer, whisking occasionally, until the mixture is thick and creamy, 10 to 15 minutes. Stir in the nutritional yeast and butter until evenly distributed. Garnish with hot sauce if desired. Serve hot. PALEO GRITS WITH GREEN ONIONS AND CHILES: After whisking the almond flour into the water, add ½ cup thinly sliced green onions and 2 jalapeno chiles, cut in half lengthwise, seeded, and thinly sliced. PALEO GRITS WITH GREENS: Put 3 cups stemmed and coarsely chopped kale or spinach, lightly packed, 1 tablespoon minced garlic, and 1½ teaspoons olive oil in large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes. Top the cooked grits with the greens. indian-style tofu SCRAMBLE In this vegan version of scrambled eggs, curry powder adds both flavor and a yellow tint to crumbled tofu, which is cooked along with red onion, tomatoes, and spinach. MAKES 4 SERVINGS Per serving: 236 calories 21 g protein 14 g fat (5 g sat) 8 g carbs 162 mg sodium 164 mg calcium 2 g fiber 1 pound extra-firm tofu 2 tablespoons nutritional yeast flakes 1 tablespoon reduced-sodium tamari 1 teaspoon curry powder, or ½ teaspoon ground turmeric ½ cup diced red onion 1 tablespoon minced garlic 1 tablespoon coconut oil or other oil 1 cup diced tomatoes 3 cups baby spinach, lightly packed ¼ cup chopped fresh cilantro, lightly packed Sea salt Freshly ground black pepper Crumble the tofu into a small bowl using your fingers. Add the nutritional yeast, tamari, and curry powder and stir until well combined. Put the onion, garlic, and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 2 minutes. Add the tofu mixture and tomatoes and cook, stirring occasionally, for 8 minutes. Add the spinach and cilantro and cook, stirring occasionally, until the spinach has wilted and the other vegetables are tender, 1 to 2 minutes. Season with salt and pepper to taste. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black pepper.

Creole-Style Sweet Potato Breakfast Skillet with sweet potato and celery creole-style sweet potato BREAKFAST SKILLET In the Creole cuisine of Louisiana, the combination of bell pepper, celery, and onion is commonly referred to as the “holy trinity.” This flavor-enhancing blend unites with sweet potatoes, collard greens, and green onions in this breakfast skillet, along with some jalapeno chiles and cayenne for a little heat to round out the flavors. MAKES 4 SERVINGS Per serving: 205 calories 5 g protein 4 g fat (1 g sat) 32 g carbs 55 mg sodium 116 mg calcium 12 g fiber 1 cup diced red or yellow bell pepper 1 cup diced yellow onion 2 stalks celery, diced 2 tablespoons olive oil 2½ cups peeled and finely diced sweet potatoes ½ cup thinly sliced green onions 2 jalapeno chiles, cut in half lengthwise, seeded, and thinly sliced 1 tablespoon minced garlic 1½ teaspoons dried thyme ½ teaspoon cayenne 2 cups stemmed and thinly sliced collard greens, lightly packed Sea salt Freshly ground black pepper Put the bell pepper, onion, celery, and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the sweet potatoes and cook, stirring occasionally, for 8 minutes. Add the green onions, chiles, garlic, thyme, and cayenne and cook, stirring occasionally, for 2 minutes. Add the collard greens and cook, stirring occasionally, until the greens have wilted and the other vegetables are tender, 3 to 5 minutes. Season with salt and pepper to taste. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black pepper. red flannel HASH Savory breakfast hash is traditionally made from coarsely chopped leftover meat, potatoes, and other vegetables. When beets replace some of the potatoes, the dish is referred to as a red flannel hash, as in this plant-based version, which uses mushrooms instead of meat. MAKES 4 SERVINGS Per serving: 75 calories 5 g protein 3 g fat (0.4 g sat) 11 g carbs 259 mg sodium 151 mg calcium 6 g fiber 1 pound red beets with greens 2 cups (4 ounces) coarsely chopped button or crimini mushrooms 1 cup finely diced red or yellow onion 2 tablespoons olive oil 1½ tablespoons minced garlic 1½ teaspoons dried basil 1½ teaspoons chili powder 1½ teaspoons dried thyme 1 tablespoon nutritional yeast flakes Sea salt Freshly ground black pepper Cut the greens from the beets and coarsely chop the stems and leaves. Peel the beets and cut them into ¼-inch dice. Put the mushrooms, onion, and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 7 minutes. Add the beets and cook, stirring occasionally, for 10 minutes. Add the beet stems and leaves, garlic, basil, chili powder, and thyme and cook, stirring occasionally, until the vegetables are tender, 7 to 8 minutes. Add the nutritional yeast and stir until evenly distributed. Season with salt and pepper to taste. Serve hot. Note: Analysis doesn’t include freshly ground black pepper or agave nectar. CHAPTER 6 fermented foods, sauces, and spreads sauerkraut A few minutes of work plus a few days for fermenting will transform a humble head of cabbage into a batch of tangy sauerkraut. Enjoy it as a side dish or a topping for salads or sandwiches. MAKES 4 CUPS Per ½ cup: 28 calories 2 g protein 0 g fat (0 g sat) 7 g carbs 873 mg sodium 45 mg calcium 3 g fiber 1 head (about 2 pounds) cabbage 1 tablespoon caraway seeds 1 tablespoon sea salt or pickling salt Remove two outer leaves of the cabbage and set aside. Cut the remaining cabbage into quarters, cut out and discard the core, and thinly slice the cabbage crosswise. Transfer to a large bowl. Sprinkle the caraway seeds and salt over the cabbage and let rest for 5 minutes. Using your hands, vigorously massage the mixture until the cabbage begins to wilt and takes on a slightly cooked texture, 8 to 10 minutes. Transfer the cabbage and any accumulated liquid to a 1-quart or larger jar or airtight container. Use the back of a spoon to firmly pack down the cabbage and remove any air bubbles. Completely cover the cabbage with the two reserved outer leaves and pack them down firmly using the back of a spoon. Cover the jar with a clean towel and secure with a rubber band. Let rest at room temperature, away from direct sunlight, for 24 hours. Occasionally during the resting period firmly pack down the cabbage using the back of a spoon. Let the sauerkraut ferment for 3 to 10 days, or until the desired flavor is achieved. Remove and discard the layer of outer cabbage leaves. Cover the jar with a lid and store the sauerkraut in the refrigerator for up to 2 months. VARIATIONS: Replace the caraway seeds with 1½ teaspoons dried dill weed, 1 tablespoon grated horseradish, or 1½ tablespoons minced garlic or jalapeno chile. REFRIGERATOR garlic-dill sandwich pickles This recipe proves that you don’t need to master the canning process to make excellent homemade pickles. All you really need are patience and a fridge. MAKES 15 SLICES Per slice: 4 calories 0 g protein 0 g fat (0 g sat) 1 g carbs 38 mg sodium 40 mg calcium 0 g fiber 3 Kirby or other small cucumbers (about ½ pound) ¾ cup cider vinegar or white vinegar ¼ cup water 1 tablespoon minced garlic 1 tablespoon chopped fresh dill, or 1 teaspoon dried dill weed 2 teaspoons unbleached cane sugar 2 teaspoons sea salt or pickling salt 1 teaspoon whole black peppercorns 1 teaspoon whole coriander seeds or mustard seeds Cut off both ends of each cucumber and discard. Cut each cucumber lengthwise into ¼-inch-thick slices. Put the slices in a 1-pint or larger jar or airtight container and set aside. Put the remaining ingredients in a small saucepan and stir to combine. Bring to a boil over high heat. Decrease the heat to low and simmer for 5 minutes. Pour the vinegar mixture into the jar and let cool completely. Cover the jar with a lid and store the pickles in the refrigerator for up to 2 months. The pickles will be ready to serve after 24 hours. SPICY PICKLES: Replace the coriander seeds with ¼ teaspoon crushed red pepper flakes. VARIATION: Cut the cucumbers lengthwise into spears or crosswise into ¼-inch-thick slices. CASHEW cheese sauce Both the color and flavor of this cheesy-tasting, cashew-based sauce are enhanced by the addition of paprika and an orange or yellow bell pepper. Pour this sauce over casseroles or stove-top dishes. Alternatively, use it as a dip (see the variation) or spread for tacos, burritos, raw or cooked vegetables, crackers, or chips. MAKES 3 CUPS Per ¼ cup: 102 calories 6 g protein 6 g fat (1 g sat) 7 g carbs 143 mg sodium 7 mg calcium 2 g fiber 1½ cups raw cashews, soaked in water for 1 hour and drained 1 orange or yellow bell pepper, diced 1 cup water ¼ cup nutritional yeast flakes 4 large cloves garlic Juice of 1 lemon ¾ teaspoon sweet paprika ¾ teaspoon sea salt Put all the ingredients in a blender and process until smooth. Scrape down the blender jar and process for 15 seconds longer. Serve hot or cold. Stored in an airtight container in the refrigerator, the sauce will keep for 1 week. SMOKY CASHEW CHEESE DIP: Decrease the amount of water to ¾ cup. Replace the sweet paprika with ¾ teaspoon smoked paprika and ¼ teaspoon chipotle chile powder or ancho chile powder. SPICY NACHO CHEESE SAUCE: Replace the orange bell pepper with a red bell pepper. Replace the sweet paprika with 1 teaspoon chili powder, ¼ teaspoon chipotle chile powder or cayenne, and ¼ teaspoon ground cumin. savory cashew GRAVY Not only is this gravy me

Part 7

at-free and oil-free, but it’s grain-free as well. It’s thickened with a blend of cooked onions and garlic and pulverized cashews and chia seeds, all of which give it a delectably rich flavor. Use this gravy as a topping for baked tofu or tempeh, mashed potatoes, grains, or cooked vegetables. MAKES 2½ CUPS Per ¼ cup: 53 calories 2 g protein 3 g fat (1 g sat) 3 g carbs 98 mg sodium 9 mg calcium 1 g fiber 3 cups low-sodium vegetable broth ¾ cup finely diced yellow onion or shallots 1½ tablespoons minced garlic ½ cup raw cashews 2 tablespoons chia seeds 2 tablespoons nutritional yeast flakes 2 tablespoons reduced-sodium tamari 1½ teaspoons dried thyme ½ teaspoon freshly ground black pepper Put ½ cup of the broth and the onion and garlic in a medium saucepan. Cook over medium heat, stirring occasionally, until the onion is soft and the broth has evaporated, about 5 minutes. Put the cashews and chia seeds in a blender and process until finely ground. Scrape down the blender jar. Add the remaining 2½ cups of broth, the onion mixture, and the nutritional yeast, tamari, thyme, and pepper and process until smooth. Transfer the mixture to the medium saucepan and cook over medium heat, whisking occasionally, until thickened, 3 to 5 minutes. Serve hot. Stored in an airtight container, the gravy will keep for 1 week in the refrigerator or 6 months in the freezer. MUSHROOM-CASHEW GRAVY: When cooking the onion in the broth, add 2 cups (4 ounces) coarsely chopped button or crimini mushrooms. Do not process the mixture in the blender. Instead, stir the mushroom mixture into the gravy after it has thickened. chipotle-almond MAYO All you need is a blender and within minutes you can whip up a batch of this egg-free, dairy-free mayonnaise, which is enhanced with a smoky chipotle chile. Use it as a spread for sandwiches or as a sauce or dip for raw or cooked vegetables. MAKES 1 CUP Per 2 tablespoons: 70 calories 0 g protein 7 g fat (1 g sat) 2 g carbs 124 mg sodium 28 mg calcium 0 g fiber ½ cup plain almond milk 2 tablespoons lemon juice or cider vinegar 1 tablespoon ketchup 1 canned chipotle chile in adobo sauce, or 1 teaspoon chipotle chile powder ½ teaspoon garlic powder ¼ teaspoon onion powder ¼ teaspoon sea salt ¼ cup olive oil or avocado oil Put the milk, lemon juice, ketchup, chile, garlic powder, onion powder, and salt in a blender and process for 1 minute. Scrape down the blender jar. With the blender running, slowly add the oil through the opening in the lid and process for 1 minute. Transfer to an airtight container. Refrigerate for at least 30 minutes before using to allow the mayo to thicken slightly. Stored in an airtight container in the refrigerator, the mayo will keep for 1 week. HERB-ALMOND AIOLI: Replace the ketchup and chipotle chile with ¾ cup fresh herbs (such as basil, cilantro, or parsley, or a combination), lightly packed, and replace the garlic powder with 2 large cloves garlic. CHAPTER 7 slaws and salads bavarian SLAW Once maligned, Brussels sprouts have now become quite the rage. Their flavor complements their cruciferous cousins in this slaw, which is coated with a Bavarian-style sweet-and-sour dressing. MAKES 4 SERVINGS Per serving: 100 calories 4 g protein 3 g fat (0.2 g sat) 18 g carbs 347 mg sodium 109 mg calcium 4 g fiber 2 tablespoons maple syrup 2 tablespoons cider vinegar 2 tablespoons whole-grain or stone-ground mustard ½ teaspoon caraway seeds ½ teaspoon celery seeds ½ teaspoon sea salt ¼ teaspoon freshly ground black pepper 8 ounces Brussels sprouts, shredded 2 cups shredded red cabbage, lightly packed 1¼ cups shredded savoy or green cabbage, lightly packed 1 cup shredded carrots, lightly packed ⅓ cup thinly sliced green onions ¼ cup chopped fresh parsley, lightly packed 1¼ tablespoons poppy or chia seeds To make the dressing, put the maple syrup, vinegar, mustard, caraway seeds, celery seeds, salt, and pepper in a small bowl and whisk to combine. To make the slaw, put the Brussels sprouts, red cabbage, savoy cabbage, carrots, green onions, and parsley in a large bowl and toss gently to combine. Pour the dressing over the vegetable mixture. Sprinkle the poppy seeds over the top and toss gently until evenly distributed. Let sit for 10 minutes before serving to allow the Brussels sprouts and cabbage to wilt slightly. TIP: Use a food processor fitted with a thin slicing blade to quickly shred the Brussels sprouts. Note that shredded Brussels sprouts are sold in packages at many grocery stores; using them will make preparing this slaw even easier. OMEGA kale slaw Curly kale, shredded carrots and beets, and hemp and sesame seeds are coated in a creamy and slightly zesty tahini-based dressing. You’ll easily get your daily dose of omega-3 and -6 fatty acids with just one helping of this slaw. MAKES 4 SERVINGS Per serving: 289 calories 9 g protein 21 g fat (1 g sat) 21 g carbs 204 mg sodium 231 mg calcium 7 g fiber 1 cup water ¼ cup tahini 3 tablespoons lemon juice 2 tablespoons flaxseed oil or hemp seed oil 1 tablespoon reduced-sodium tamari 2 teaspoons minced garlic 2 teaspoons peeled and grated fresh ginger ¼ teaspoon kelp powder ⅛ teaspoon cayenne 1 bunch (about 1 pound) curly green or red kale, stemmed and cut into thin strips 2 carrots, shredded 1 large red beet, peeled and shredded 1 large gold beet, peeled and shredded ⅓ cup thinly sliced green onions ¼ cup chopped fresh parsley, lightly packed, or 2 tablespoons chopped fresh dill 2 tablespoons hemp seeds 2 tablespoons sesame seeds To make the dressing, put the water, tahini, lemon juice, oil, tamari, garlic, ginger, kelp powder, and cayenne in a blender and process until smooth. To make the salad, put the kale, carrots, red beet, gold beet, green onions, and parsley in a large bowl and toss gently to combine. Pour the dressing over the vegetable mixture. Sprinkle the hemp seeds and sesame seeds over the top and toss gently until evenly distributed. Serve immediately. shredded napa cabbage and vegetable SALAD This Chinese-style salad features a mix of crisp napa and red cabbages, carrots, celery, daikon radish, snow peas, and mung bean sprouts, plus crunchy cashews and sesame seeds. Then everything is tossed together in a zesty lime and toasted sesame oil dressing. MAKES 6 SERVINGS Per serving: 182 calories 5 g protein 14 g fat (2 g sat) 17 g carbs 215 mg sodium 55 mg calcium 2 g fiber 4 cups shredded napa cabbage, lightly packed 1½ cups shredded red cabbage, lightly packed 1½ cups shredded carrots, lightly packed 1 cup thinly sliced celery, cut diagonally 1 cup mung bean sprouts, lightly packed 1 cup peeled and shredded daikon radish, or ½ cup thinly sliced red radishes 1 cup snap peas or pea pods, cut in half diagonally ⅓ cup thinly sliced green onions ⅓ cup fresh cilantro, lightly packed 2 tablespoons toasted sesame oil 2 tablespoons reduced-sodium tamari Zest and juice of 1 lime 1½ tablespoons peeled and grated fresh ginger 1 tablespoon minced garlic ½ teaspoon crushed red pepper flakes (optional) ¼ teaspoon freshly ground black pepper ½ cup raw or roasted cashew pieces or roasted peanuts 2 tablespoons sesame seeds Put the napa cabbage, red cabbage, carrots, celery, sprouts, daikon radish, snap peas, green onions, and cilantro in a large bowl and toss gently to combine. To make the dressing, put the oil, tamari, lime zest and juice, ginger, garlic, optional red pepper flakes, and pepper in a small bowl and whisk to combine. Pour the dressing over the vegetable mixture. Sprinkle the cashews and sesame seeds over the top and toss gently until evenly distributed. Serve immediately.

Shredded Napa Cabbage and Vegetable Salad with napa cabbage, carrot, and red cabbage berrylicious spinach salad WITH RASPBERRY CHIA–POPPY SEED DRESSING Chia seeds, rather than oil, are used to thicken this fat-free raspberry dressing. It’s speckled with poppy seeds, then drizzled over a fresh spinach and berry salad. Spring and summer, when fresh berries flood the market, are the ideal seasons for making this salad. MAKES 4 SERVINGS Per serving: 155 calories 6 g protein 6 g fat (0.3 g sat) 21 g carbs 182 mg sodium 133 mg calcium 8 g fiber 1 cup fresh raspberries ½ small red onion, thinly sliced into half-moons ½ cup water 2 tablespoons cider vinegar 1 tablespoon chia seeds 1 tablespoon agave nectar ¼ teaspoon dry mustard ¼ teaspoon sea salt 1½ teaspoons poppy seeds 6 cups baby spinach, lightly packed 1 cup fresh blackberries or blueberries 1 cup fresh strawberries, cut in half and thinly sliced ½ cup alfalfa sprouts, lightly packed ⅓ cup sliced almonds To make the dressing, put ¼ cup of the raspberries, 1 tablespoon of the onion, and the water, vinegar, chia seeds, agave nectar, dry mustard, and salt in a blender and process for 1 minute. Transfer the dressing to a small bowl and stir in the poppy seeds. To make the salad, put the spinach, remaining raspberries and onion, and the blackberries and strawberries in a large bowl and toss to combine. Scatter the sprouts and almonds over the top. Drizzle the dressing over each serving. stone fruit, pecan, and pomegranate SALAD To elevate the flavor of this salad, use a blend of mixed baby greens that includes arugula, as arugula’s peppery undertones will add a pleasing complement to the sweet stone fruit, radicchio, watercress, and toasted pecans. The vinaigrette, made with tart pomegranate juice and nut oil, provides the perfect finishing touch. MAKES 4 SERVINGS Per serving: 331 calories 6 g protein 24 g fat (2 g sat) 27 g carbs 101 mg sodium 107 mg calcium 53 g fiber ⅔ cup pomegranate juice 2 tablespoons orange or lemon juice 1½ teaspoons Dijon mustard 3 tablespoons walnut oil or other nut oil Sea salt Freshly ground black pepper 4 cups mixed baby greens, lightly packed 1½ cups bite-sized torn pieces radicchio, lightly packed 1½ cups watercress, lightly packed 2 nectarines or peaches, thinly sliced ½ small red onion, thinly sliced into half-moons ¾ cup toasted pecan halves ½ cup pomegranate seeds To make the dressing, put the pomegranate juice, orange juice, and mustard in a blender and process for 30 seconds. With the blender running, slowly add the oil through the opening in the lid and process for 1 minute. Season with salt and pepper to taste. Transfer to a small bowl. To make the salad, put the baby greens, radicchio, and watercress in a large bowl and toss gently to combine. Add the nectarines, onion, pecans, and pomegranate seeds and toss gently until evenly distributed. Drizzle the dressing over each serving. Note: Analysis doesn’t include sea salt or freshly ground black pepper.

Part 8

Island Fruit Salad on Greens with mango, coconut, and pineapple island fruit salad ON GREENS Tropical fruits are renowned for being succulent and sweet. For this salad, several varieties are briefly marinated in a vinaigrette made with pineapple juice and coconut oil to help marry their flavors before they’re combined with leafy greens, macadamia nuts, coconut chips, and goji berries. MAKES 4 SERVINGS Per serving: 385 calories 4 g protein 26 g fat (13 g sat) 39 g carbs 33 mg sodium 43 mg calcium 6 g fiber ¼ cup pineapple juice 2 tablespoons coconut oil, melted 2 tablespoons agave nectar, or 2 tablespoons coconut sugar and 2 tablespoons water 2 tablespoons chopped fresh mint or parsley 1 tablespoon lime juice 1 tablespoon peeled and grated fresh ginger ½ teaspoon vanilla extract 1 cup peeled and diced fresh papaya or mango or frozen papaya or mango cubes, thawed 1 cup pineapple chunks or tidbits 1 star fruit, cut in half lengthwise and thinly sliced 1 kiwi, peeled, cut into quarters lengthwise, and thinly sliced 3 cups mixed baby greens, lightly packed 2 cups baby spinach, lightly packed ½ cup coarsely chopped raw or roasted macadamia nuts ⅓ cup unsweetened coconut chips or unsweetened shredded dried coconut ¼ cup goji berries, or ⅓ cup pomegranate seeds Put the pineapple juice, oil, agave nectar, mint, lime juice, ginger, and vanilla extract in a medium bowl and whisk to combine. Add the papaya, pineapple, star fruit, and kiwi and stir to combine. Let marinate for 15 minutes. Make a bed of the baby greens and spinach on a large platter. Arrange the fruit mixture on top of the greens. Scatter the macadamia nuts, coconut chips, and goji berries over the top. Serve immediately. eat-the-rainbow salad WITH CURRIED SESAME DRESSING “Eat the rainbow” is a popular catchphrase for meals that contain a multicolored assortment of nutrient-rich fruits and veggies. Nearly every color of the rainbow is showcased in this salad, which is tossed with a curry-infused tahini dressing. MAKES 6 SERVINGS Per serving: 99 calories 3 g protein 8 g fat (1 g sat) 5 g carbs 82 mg sodium 38 mg calcium 2 g fiber 3 tablespoons water 2 tablespoons tahini 2 tablespoons flaxseed oil 1½ tablespoons cider vinegar 2 tablespoons chopped fresh cilantro 1 tablespoon minced garlic 1 teaspoon reduced-sodium tamari ½ teaspoon curry powder ¼ teaspoon ground cumin 3 large leaves rainbow Swiss chard, stemmed and cut into thin strips 2 large leaves curly red kale, stemmed and cut into thin strips 1 cup coarsely chopped frisée (curly endive) or dandelion greens, lightly packed 1 cup shredded red cabbage, lightly packed 2 stalks celery, thinly sliced 2 carrots, shredded 1 gold beet, peeled and shredded 1 watermelon radish, peeled and shredded ½ cup red radishes, cut in half and thinly sliced To make the dressing, put the water, tahini, oil, vinegar, cilantro, garlic, tamari, curry powder, and cumin in a blender and process until smooth. To make the salad, put the Swiss chard, kale, frisée, cabbage, celery, carrots, beet, watermelon radish, and red radishes in a large bowl and toss gently to combine. Pour the dressing over the top and toss gently until evenly distributed. Serve immediately. CHAPTER 8 soups and stews MISO vegetable soup Depending on the type of miso you use, the broth of this soup will either have a mellow or rich flavor. This light yet filling vegetable soup can be prepared and enjoyed in under fifteen minutes, making it the ideal quick meal. MAKES 4 SERVINGS Per serving: 91 calories 6 g protein 3 g fat (1 g sat) 12 g carbs 526 mg sodium 72 mg calcium 4 g fiber 3 cups water 1 baby bok choy, cut into 1-inch strips 1 large carrot, cut in half lengthwise and thinly sliced diagonally 1 cup peeled and diced daikon radish 1 cup thinly sliced shiitake or other mushrooms 1 cup mung bean sprouts, lightly packed ⅔ cup fresh or frozen edamame or peas ½ cup thinly sliced green onions 1 tablespoon minced garlic 1 tablespoon peeled and grated fresh ginger 3 tablespoons miso Raw or roasted sesame seeds Wakame or nori flakes (optional) Put the water, bok choy, carrot, daikon radish, mushrooms, sprouts, edamame, greens onions, garlic, and ginger in a large soup pot and stir to combine. Bring to a boil over high heat. Decrease the heat to low and simmer until the vegetables are tender, 8 to 10 minutes. Put the miso and ½ cup of the soup broth in a small bowl and stir to combine. Add the miso mixture to the soup in the pot and stir to combine. Garnish with sesame seeds and wakame flakes if desired. Serve hot. Note: Analysis doesn’t include sesame seeds. borscht Borscht is a slightly tart and hearty soup that has sustained Eastern Europeans for generations, and rightfully so, as it contains many readily available ingredients from the region, including beets, cabbage, onion, and turnips. Serve portions plain or topped with a generous dollop of plain nondairy yogurt or vegan sour cream. MAKES 4 SERVINGS Per serving: 101 calories 4 g protein 1 g fat (0.1 g sat) 23 g carbs 205 mg sodium 104 mg calcium 7 g fiber 1 pound red beets with greens 3 cups low-sodium vegetable broth 2½ cups shredded green cabbage, lightly packed 1 large turnip, peeled and shredded 1 red or yellow onion, diced 1 tomato, diced 1 large apple, peeled, cored, and diced ¼ cup chopped fresh dill, or 1 tablespoon dried dill weed 2 tablespoons chopped fresh thyme, or 2 teaspoons dried thyme 1 bay leaf ¼ cup orange juice, or 2 tablespoons lemon juice Sea salt Freshly ground black pepper Plain nondairy yogurt (preferably Greek-style) or vegan sour cream (optional) Cut the greens from the beets and coarsely chop the stems and leaves. Peel and shred the beets. Put the beets, stems, and leaves in a large soup pot. Add the broth, cabbage, turnip, onion, tomato, apple, dill, thyme, and bay leaf and stir to combine. Bring to a boil over high heat. Cover, decrease the heat to low, and simmer until the vegetables are tender, 30 to 40 minutes. Add the orange juice and stir to combine. Remove and discard the bay leaf. Season with salt and pepper to taste. Garnish each serving with a dollop of yogurt if desired. Serve hot. TIP: Greek-style yogurt has twice the protein of regular yogurt and much less sugar, which helps prevent insulin surges that can cause inflammation in the body. Greek-style nondairy yogurt and vegan sour cream can be found in the refrigerated case of most supermarkets and natural food stores. Note: Analysis doesn’t include sea salt or freshly ground black pepper.

Jicama Gazpacho with tomato, jicama, and serrano chile jicama GAZPACHO Gazpacho is the quintessential midsummer soup and makes the most of the fresh vegetables and herbs commonly grown in gardens from coast to coast. This chunky, eye-catching version features tomatoes, celery, cucumber, bell pepper, and hot chile, as well as crisp jicama, all floating in a vinegar-enhanced tomato-based broth. MAKES 4 SERVINGS Per serving: 106 calories 3 g protein 1 g fat (0.1 g sat) 22 g carbs 153 mg sodium 64 mg calcium 6 g fiber 3 cups diced tomatoes 1½ cups peeled and diced cucumber 1½ cups peeled and diced jicama 1 red, orange, or yellow bell pepper, diced ⅔ cup thinly sliced celery (cut the stalk in half lengthwise before slicing) ½ cup thinly sliced green onions 1 serrano or jalapeño chile, seeded and finely diced (optional) ⅓ cup chopped fresh cilantro, lightly packed ⅓ cup chopped fresh parsley, lightly packed 1½ tablespoons minced garlic ½ teaspoon ground cumin ½ teaspoon crushed red pepper flakes (optional) 3 cups low-sodium tomato juice or vegetable juice cocktail 3 tablespoons balsamic or red wine vinegar Sea salt Freshly ground black pepper Hot sauce (optional) Put the tomatoes, cucumber, jicama, bell pepper, celery, green onions, optional chile, cilantro, parsley, garlic, cumin, and optional red pepper flakes in a large glass or ceramic bowl and stir to combine. Add the tomato juice and vinegar and stir to combine. Season with salt and pepper to taste. Cover and refrigerate for 1 hour or longer to let the flavors blend. Stir the soup again before serving. Serve cold, garnished with hot sauce if desired. Note: Analysis doesn’t include sea salt or freshly ground black pepper. CREAMY broccoli and cauliflower SOUP On a cold day, a thick and creamy soup fills the bill. The small amount of tahini adds luscious richness and elevates the flavor of the simmered broccoli and cauliflower from humdrum to yum! MAKES 4 SERVINGS Per serving: 173 calories 8 g protein 7 g fat (1 g sat) 22 g carbs 90 mg sodium 179 mg calcium 8 g fiber 3 cups low-sodium vegetable broth 3 cups small broccoli florets, or 1 package (16 ounces) frozen broccoli florets 3 cups small cauliflower florets, or 1 package (16 ounces) frozen cauliflower florets 1 rutabaga, peeled and finely diced 1 leek, cut in half lengthwise and thinly sliced 2 tablespoons minced garlic 2 teaspoons dried tarragon 1 teaspoon dried thyme 1 bay leaf 1 cup plain nondairy milk 3 tablespoons tahini 2 tablespoon nutritional yeast flakes ¼ cup chopped fresh parsley, lightly packed Sea salt Freshly ground black or white pepper Put the broth, broccoli, cauliflower, rutabaga, leek, garlic, tarragon, thyme, and bay leaf in a large soup pot. Bring to a boil over high heat. Cover, decrease the heat to low, and simmer until the vegetables are tender, 25 to 30 minutes. Remove and discard the bay leaf. Transfer 2 cups of the soup to a blender. Add the milk, tahini, and nutritional yeast and process until smooth. Pour into the soup in the pot, add the parsley, and stir to combine. Season with salt and pepper to taste. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black or white pepper. SMOKY pumpkin-chipotle SOUP Using pumpkin purée in this soup rather than freshly roasted pumpkin quickly achieves a creamy base. The soup’s smoky flavor comes from chipotle chiles in adobo sauce, which can be found in cans in the international section of most supermarkets. MAKES 4 SERVINGS Per serving: 164 calories 4 g protein 7 g fat (1 g sat) 20 g carbs 780 mg sodium 122 mg calcium 5 g fiber 1 cup diced shallots, or 1½ cups diced yellow onions 1 tablespoon olive oil 2 tablespoons minced garlic 1 cup plain nondairy milk 2 canned chipotle chiles in adobo sauce (see tip) 1½ tablespoons arrowroot or cornstarch 1 tablespoon reduced-sodium tamari 1 teaspoon ground cumin 1 teaspoon sea salt 3 cups low-sodium vegetable broth 1 can (15 ounces) pumpkin purée Plain nondairy yogurt (preferably Greek-style) or vegan sour cream (optional) Put the shallots and oil in a large soup pot and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the garlic and cook, stirring occasionally, until the shallots are soft and lightly browned, about 5 minutes. Transfer to a blender. Add the milk, chiles, arrowroot, tamari, cumin, and salt and process until smooth. Scrape down the blender jar and process for 15 seconds longer. Transfer to a large soup pot. Add the broth and pumpkin purée and stir to combine. Cook over medium-high heat, stirring occasionally, until the soup is hot and bubbling, 6 to 8 minutes. Garnish each serving with a dollop of yogurt if desired. Serve hot. TIP: If you can’t find canned chipotle chiles in adobo sauce, replace them with 2 teaspoons chipotle chile powder, or 1 teaspoon smoked paprika and 1 teaspoon cayenne or ancho chile powder. mexicali veggie CHILI A big pot of chili makes for a super supper during the fall and winter months. This thick and hearty chili is packed with a colorful assortment of diced vegetables, crushed tomatoes, two kinds of beans, and cacao powder, which, surprisingly, deepens the flavor of the chili. MAKES 6 SERVINGS Per serving: 278 calories 14 g protein 6 g fat (1 g sat) 47 g carbs 610 mg sodium 117 mg calcium 15 g fiber 1 red or yellow onion, diced 1 red, orange, or yellow bell pepper, diced 1 sweet potato, peeled and diced 1 small zucchini, diced 1 small yellow squash, diced 1½ tablespoons olive oil 1 serrano or jalapeño chile, seeded and finely diced (optional) 2 tablespoons minced garlic 1½ teaspoons chili powder 1½ teaspoons dried oregano 1 teaspoon ground cumin ¼ teaspoon cayenne or chipotle chile powder (optional) 1 can (28 ounces) crushed tomatoes 1 can (15 ounces) black beans, drained and rinsed 1 can (15 ounces) kidney beans, drained and rinsed 1½ cups water 1 tablespoon cacao powder or unsweetened cocoa powder ⅓ cup chopped fresh cilantro, lightly packed Sea salt Freshly ground black pepper 1 Hass avocado, diced Hot sauce (optional) Put the onion, bell pepper, sweet potato, zucchini, yellow squash, and oil in a large soup pot and cook, stirring occasionally, for 10 minutes. Add the chile, garlic, chili powder, oregano, cumin, and optional cayenne and cook, stirring occasionally, for 2 minutes. Add the tomatoes, black beans, kidney beans, water, and cacao powder and stir to combine. Bring to a boil over high heat. Cover, decrease the heat to low, and simmer, stirring occasionally, until the vegetables are tender, about 30 minutes. Add the cilantro and stir until evenly distributed. Season with salt and pepper to taste. Garnish each serving with some of the avocado and a little hot sauce if desired. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black pepper.

Part 9

Mexicali Veggie Chili with cilantro and red onion white bean and swiss chard SOUP Although using dried beans rather than canned lengthens the preparation time of this soup, it creates the most delectable broth. Feel free to use either green, red, or rainbow Swiss chard, as all these varieties pair well with white beans. MAKES 6 SERVINGS Per serving: 198 calories 14 g protein 3 g fat (0.1 g sat) 32 g carbs 198 mg sodium 59 mg calcium 13 g fiber 3 quarts water 1½ cups dried white beans (such as cannellini or great Northern), sorted and rinsed 1 bay leaf 1½ cups diced celery 1½ cups diced yellow onions 1 tablespoon olive oil 2 tablespoons minced garlic 1½ teaspoons dried rosemary 1 teaspoon dried basil 1 teaspoon dried marjoram or oregano ½ teaspoon rubbed sage ½ teaspoon crushed red pepper flakes (optional) 1 bunch (about 1 pound) Swiss chard, stems and leaves coarsely chopped 2 tablespoons nutritional yeast flakes Sea salt Freshly ground black pepper Put the water, beans, and bay leaf in a large soup pot and bring to a boil over high heat. Cover, decrease the heat to low, and simmer for 1 hour. While the beans are cooking, put the celery, onions, and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 10 minutes. Add the garlic, rosemary, basil, marjoram, sage, and optional red pepper flakes and cook, stirring occasionally, for 2 minutes. Add the vegetable mixture and Swiss chard to the soup pot, stir to combine, and simmer until the beans are soft, about 30 minutes. Remove and discard the bay leaf. Add the nutritional yeast and stir until well incorporated. Season with salt and pepper to taste. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black pepper. ROASTED winter squash, lentil, and kale STEW Cubes of winter squash are tossed with olive oil, cumin, and turmeric and then roasted to perfection in the oven. Sure, you could just throw the raw cubes into the simmering lentil mixture, but this added step really amplifies the final flavor of this hearty stew. MAKES 6 SERVINGS Per serving: 346 calories 20 g protein 4 g fat (1 g sat) 66 g carbs 55 mg sodium 263 mg calcium 23 g fiber 1 large (about 3 pounds) winter squash (such as butternut, buttercup, kabocha, or red kuri), peeled, seeded, and cut into 1-inch cubes 1 tablespoon olive oil 1 teaspoon ground cumin 1 teaspoon ground turmeric or curry powder 6 cups water 1½ cups dried brown lentils, sorted and rinsed 1 yellow onion, diced 2 stalks celery, thinly sliced 1½ tablespoons minced garlic 1½ tablespoons peeled and grated fresh ginger 1 teaspoon dried basil 1 teaspoon dried thyme 1 bunch (about 1 pound) curly or lacinato kale, stemmed and cut into thin strips 2 tablespoons nutritional yeast flakes Sea salt Freshly ground black pepper Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or a silicone baking mat. Put the squash, oil, cumin, and turmeric in a large bowl and stir to evenly coat the squash. Transfer to the lined baking sheet. Bake for 20 to 25 minutes, until the squash cubes are tender and lightly browned around the edges. Remove from the oven and set aside. Put the water, lentils, onion, celery, garlic, ginger, basil, and thyme in a large soup pot and stir to combine. Bring to a boil over high heat. Cover, decrease the heat to low, and simmer for 30 minutes. Add the roasted squash, kale, and nutritional yeast and stir to combine. Simmer until the lentils and kale are tender, about 10 minutes. Season with salt and pepper to taste. Serve hot. ROASTED WINTER SQUASH, RED LENTIL, AND KALE STEW: Decrease the water to 4 cups and replace the brown lentils with 1½ cups dried red lentils. Decrease the lentil cooking time to 15 minutes. Note: Analysis doesn’t include sea salt or freshly ground black pepper. CHAPTER 9 side dishes mushroom, asparagus, and ancient grains MEDLEY Amaranth, millet, and quinoa are ancient grains packed with protein, fiber, and B vitamins. Even though their seed kernels are different sizes, they cook in roughly the same amount of time. This medley, featuring asparagus and mushrooms in combination with these three grains, can be ready in under thirty minutes. MAKES 6 SERVINGS Per serving: 198 calories 8 g protein 3 g fat (0.3 g sat) 36 g carbs 88 mg sodium 59 mg calcium 5 g fiber ½ cup amaranth ½ cup millet ½ cup quinoa 2¼ cups low-sodium vegetable broth or water 8 ounces crimini or button mushrooms, cut in half and thinly sliced 1 cup diced shallots or yellow onion 1 tablespoon olive oil 8 ounces fresh asparagus, cut into 1-inch pieces, or 1 package (9 ounces) frozen cut asparagus 1½ tablespoons minced garlic 1 teaspoon dried basil 1 teaspoon dried oregano or marjoram 1 tablespoon nutritional yeast flakes 1 tablespoon reduced-sodium tamari Sea salt Freshly ground black pepper Put the amaranth, millet, and quinoa in a fine-mesh strainer and rinse under running water. Put the grains and broth in a medium saucepan and bring to a boil over high heat. Cover, decrease the heat to low, and simmer until the grains are tender and all the broth is absorbed, 18 to 20 minutes. Remove from the heat. While the grains are cooking, put the mushrooms, shallots, and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the asparagus, garlic, basil, and oregano and cook, stirring occasionally, until the vegetables are tender, about 5 minutes. Fluff the grains with a fork to separate. Add the grains, nutritional yeast, and tamari to the vegetable mixture and stir until evenly distributed. Season with salt and pepper to taste. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black pepper. MEXICAN-STYLE gold beet “rice” Going grain-free? No problem! In minutes, with the help of a food processor, you can cleverly transform cubes of gold beets into vegetable “rice.” The golden bits add a touch of sweetness to this modernized version of Mexican rice, which is topped with diced avocado. MAKES 4 SERVINGS Per serving: 192 calories 6 g protein 6 g fat (1 g sat) 31 g carbs 167 mg sodium 65 mg calcium 8 g fiber 1½ pounds gold beets, peeled and cut into 1-inch cubes 1 cup diced yellow onion 1 serrano or jalapeño chile, seeded and finely diced (optional) 1½ tablespoons olive oil 1 package (10 ounces) frozen mixed vegetables (carrots, corn, and peas) ¾ cup diced tomatoes 1 tablespoon minced garlic 1 tablespoon chili powder ⅓ cup thinly sliced green onions ⅓ cup chopped fresh cilantro, lightly packed Sea salt Freshly ground black pepper 1 Hass avocado, diced Put the beets in a food processor and pulse into rice-sized pieces. Transfer to a large cast-iron or nonstick skillet and add the onion, optional chile, and oil. Cook over medium-high heat, stirring occasionally, for 5 minutes. Add the mixed vegetables, tomatoes, garlic, and chili powder and cook, stirring occasionally, until the vegetables are tender, about 5 minutes. Add the green onions and cilantro and stir until evenly distributed. Season with salt and pepper to taste. Garnish each serving with some of the avocado. Serve hot. VARIATION: Replace the gold beets with 1½ pounds sweet potatoes, peeled and cut into 1-inch cubes. Note: Analysis doesn’t include sea salt or freshly ground black pepper. cauliflower fried “rice” WITH PINEAPPLE AND CASHEWS With just a standard box grater, a head of cauliflower can be easily transformed into grain-free vegetable “rice.” In this recipe, cauliflower rice is cooked with a colorful combination of diced vegetables, fresh garlic and ginger, sweet pineapple, and crunchy cashews. The flavor rivals traditional fried rice. MAKES 4 SERVINGS Per serving: 269 calories 8 g protein 16 g fat (3 g sat) 28 g carbs 400 mg sodium 86 mg calcium 7 g fiber 1 head (1½ pounds) cauliflower ⅔ cup finely diced carrot ⅔ cup finely diced celery ⅔ cup finely diced red bell pepper 2 tablespoons toasted sesame oil 2 cups shredded green cabbage, lightly packed 1½ tablespoons minced garlic 1½ tablespoons peeled and grated fresh ginger 1 cup fresh or frozen pineapple chunks or tidbits ¼ cup thinly sliced green onions 2 tablespoons reduced-sodium tamari ¾ teaspoon crushed red pepper flakes (optional) ½ teaspoon freshly ground black pepper ⅔ cup roasted cashew pieces Grate the cauliflower with a box grater. Transfer to a large bowl. Put the carrot, celery, bell pepper, and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the cauliflower, cabbage, garlic, and ginger and cook, stirring occasionally, until the vegetables are tender, about 5 minutes. Add the pineapple, green onions, tamari, optional red pepper flakes, and pepper and cook, stirring occasionally, for 2 minutes. Add the cashews and stir until evenly distributed. Serve hot. FESTIVE wild rice Not only is wild rice not related to rice, but it’s also not even a grain. It’s actually the grain-like seed of a marsh grass that was first harvested by Native Americans. Nutty-tasting wild rice combines deliciously with the toasted pecans, savory vegetables, sweet potato, and dried fruits in this dish. MAKES 4 SERVINGS Per serving: 387 calories 7 g protein 15 g fat (1 g sat) 57 g carbs 667 mg sodium 50 mg calcium 5 g fiber 4 cups low-sodium vegetable broth or water 1¼ cups wild rice, rinsed 1 sweet potato, peeled and cut into ½-inch cubes 1½ tablespoons toasted sesame oil 1 cup thinly sliced celery ½ cup thinly sliced green onions ⅓ cup dried cherries, or ¼ cup dried cranberries 1½ tablespoons peeled and grated fresh ginger 2 teaspoons dried thyme ½ cup chopped fresh parsley, lightly packed ½ cup toasted pecan halves or chopped pieces 1 tablespoon reduced-sodium tamari Sea salt Freshly ground black pepper Put the broth and wild rice in a medium saucepan and bring to a boil over high heat. Cover, decrease the heat to low, and simmer until the wild rice is tender and all the water is absorbed, 45 to 50 minutes. Remove from the heat. While the wild rice is cooking, put the sweet potatoes and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the celery and cook, stirring occasionally, for 3 minutes. Add the green onions, dried cherries, ginger, and thyme and cook, stirring occasionally, until the vegetables are tender, 2 to 3 minutes. Remove from the heat. Fluff the wild rice with a fork to separate. Add the wild rice, parsley, pecans, and tamari to the vegetable mixture and stir until evenly distributed. Season with salt and pepper to taste. Serve hot or at room temperature. Note: Analysis doesn’t include sea salt or freshly ground black pepper.

Part 10

Festive Wild Rice mujadara Mujadara is a Middle Eastern lentil and rice dish that’s flavored with aromatic spices and typically topped with savory caramelized onions. If you’re looking for an easy, inexpensive side dish, give this recipe a try. To serve it the traditional way, top each serving with a dollop of nondairy yogurt. MAKES 6 SERVINGS Per serving: 273 calories 12 g protein 5 g fat (1 g sat) 47 g carbs 7 mg sodium 40 mg calcium 12 g fiber ½ large yellow onion, diced 1½ tablespoons sunflower oil or canola oil 4 cups water 1 cup dried brown lentils, sorted and rinsed 1 cup long-grain brown rice 1 teaspoon ground coriander 1 teaspoon ground cumin ½ teaspoon allspice ½ teaspoon ground cinnamon 1½ large yellow onions, thinly sliced Sea salt Freshly ground black pepper Plain nondairy yogurt (preferably Greek-style; optional) Put the diced onion and ½ tablespoon of the oil in a large saucepan and cook over medium-high heat, stirring occasionally, until the onion is soft and lightly browned, 6 to 8 minutes. Add the water, lentils, rice, coriander, cumin, allspice, and cinnamon and stir to combine. Bring to a boil over high heat. Cover, decrease the heat to low, and simmer until the lentils and rice are tender and all the water is absorbed, 35 to 45 minutes. Remove from the heat. While the lentils are cooking, make the caramelized onions. Put the sliced onions and the remaining tablespoon of oil in a large cast-iron or nonstick skillet. Cook over medium-high heat, stirring occasionally, for 5 minutes. Sprinkle with a pinch of salt. Decrease the heat to low and cook, stirring occasionally, until the onions are soft and golden brown, 30 to 35 minutes. For crispier onions, cook for 45 to 55 minutes. Season the lentil mixture with salt and pepper to taste. Transfer to a large bowl or platter. Top with the caramelized onions. Garnish each serving with a dollop of yogurt if desired. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black pepper. MAYAN black beans Beans, corn, and squash were staple crops of the ancient Mayans of Mexico. For this marinated side dish, they’re paired with cherry tomatoes and cilantro, tossed with a spicy marinade, and topped with avocado and pumpkin seeds. MAKES 4 SERVINGS Per serving: 328 calories 13 g protein 20 g fat (3 g sat) 34 g carbs 465 mg sodium 46 mg calcium 11 g fiber 2 tablespoons avocado oil or other oil Zest and juice of 1 lime ¾ teaspoon chili powder ¾ teaspoon dried oregano 1 can (15 ounces) black beans, drained and rinsed 1 cup fresh or frozen corn kernels, thawed 1 cup halved cherry tomatoes 1 cup diced zucchini ⅓ cup chopped fresh cilantro, lightly packed 1 serrano or jalapeño chile, seeded and finely diced (optional) Sea salt Freshly ground black pepper 1 Hass avocado, diced ⅓ cup raw or roasted pumpkin seeds Put the oil, lime zest and juice, chili powder, and oregano in a large bowl and whisk to combine. Add the beans, corn, tomatoes, zucchini, cilantro, and optional chile and stir to combine. Season with salt and pepper to taste. Scatter the avocado and pumpkin seeds over the top. Serve immediately. Note: Analysis doesn’t include sea salt or freshly ground black pepper. white beans WITH ESCAROLE Escarole is a variety of endive that has broad leaves with ragged edges and a slightly bitter flavor that works well in salads, soups, and side dishes. It’s a common ingredient in Italian cuisine and is often paired with white beans, which was the inspiration for this tasty combination. MAKES 4 SERVINGS Per serving: 160 calories 9 g protein 4 g fat (0 g sat) 25 g carbs 332 mg sodium 106 mg calcium 12 g fiber 1 cup diced yellow onion 1 tablespoon olive oil 1 large head (1½ to 2 pounds) escarole, cut into 1-inch strips 2 tablespoons minced garlic 1 teaspoon dried basil 1 teaspoon dried oregano ½ teaspoon crushed red pepper flakes 1 can (15 ounces) white beans (such as cannellini, great Northern, or white kidney), drained and rinsed 1½ cups low-sodium vegetable broth or water 1 tablespoon nutritional yeast flakes Sea salt Freshly ground black pepper Put the onion and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the escarole, garlic, basil, oregano, and red pepper flakes and cook, stirring occasionally, until the escarole has wilted, about 5 minutes. Add the beans, broth, and nutritional yeast and stir to combine. Decrease the heat to low and simmer until the escarole is tender and all the water is absorbed, about 15 minutes. Season with salt and pepper to taste. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black pepper. green and yellow beans AMANDINE Steam-frying is a great way to cook vegetables until they’re crisp-tender. Fresh ginger and garlic add zest, while toasted sesame oil provides a bit of smokiness to this side dish, which is topped with crunchy toasted almonds. MAKES 4 SERVINGS Per serving: 206 calories 8 g protein 14 g fat (1 g sat) 14 g carbs 138 mg sodium 116 mg calcium 7 g fiber ⅔ cup sliced almonds 8 ounces fresh green beans, cut in half, or 1 package (10 ounces) frozen cut green beans 8 ounces fresh yellow wax beans, cut in half, or 1 package (10 ounces) frozen cut yellow wax beans ½ cup low-sodium vegetable broth or water 1½ tablespoons minced garlic 1½ tablespoons peeled and grated fresh ginger ½ teaspoon crushed red pepper flakes ½ teaspoon freshly ground black pepper ¼ cup chopped fresh parsley, lightly packed 1 tablespoon reduced-sodium tamari 1 tablespoon toasted sesame oil Put the almonds in a large cast-iron or nonstick skillet and cook over medium heat, stirring occasionally, until the almonds are lightly toasted and fragrant, 3 to 5 minutes. Transfer to a small plate. Put the green beans, yellow wax beans, broth, garlic, ginger, red pepper flakes, and pepper in the skillet and cook over medium heat, stirring occasionally, until the green beans and yellow wax beans are crisp-tender, 6 to 8 minutes. Add the parsley, tamari, and oil and stir until evenly distributed. Remove from the heat. Sprinkle the almonds over the top. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black pepper.

Shredded Vegetable and Kale Pancakes with beet and kale shredded vegetable and kale PANCAKES Expand your potato-pancake repertoire by replacing the spuds with other root vegetables. These crisp pancakes are made with shredded beets, carrots, and turnips, along with some chopped kale, chives, and fresh herbs for added flavor and visual appeal. Serve them plain or topped with nondairy yogurt, vegan sour cream, or applesauce. MAKES 12 PANCAKES Per pancake: 65 calories 2 g protein 2 g fat (0.2 g sat) 9 g carbs 217 mg sodium 28 mg calcium 2 g fiber ¾ cup steel-cut oats 1 large (8 ounces) turnip, peeled and shredded 1 large (8 ounces) gold or red beet, peeled and shredded 2 large carrots, peeled and shredded 1 cup stemmed and coarsely chopped kale, lightly packed ¼ cup chopped fresh parsley, lightly packed 2 tablespoons finely chopped chives 2 tablespoons chopped fresh dill, or 2 teaspoons dried dill weed 2 tablespoons nutritional yeast flakes 1 teaspoon garlic powder 1 teaspoon sea salt ½ teaspoon freshly ground black pepper 1½ tablespoons canola or other oil Put the oats in a blender and process into a fine flour, about 30 seconds. Set aside. Put a colander in the sink. Put the turnip, beet, and carrots in the colander and squeeze with your hands to remove excess moisture. Transfer to a large bowl. Add the kale, parsley, chives, dill, nutritional yeast, garlic powder, salt, and pepper and stir to combine. Add the reserved oat flour and stir until evenly distributed. Cook the pancakes in three batches. Put ½ tablespoon of the oil in a large cast-iron or nonstick skillet and heat over medium-high heat. When the skillet is hot, portion the vegetable mixture into it, using ¼ cup for each pancake. Slightly flatten each pancake with a spatula. Cook until the pancakes are golden brown and crispy on the bottom, 3 to 5 minutes. Flip with a spatula and cook until the other side is brown and crispy, 3 to 5 minutes longer. Repeat the process with the remaining oil and vegetable mixture. Serve immediately. squash and cherry tomato medley WITH OLIVES The flavors and textures of summer squash, zucchini, and cherry tomatoes complement each other beautifully. This colorful combination is further enhanced with the addition of salty olives and fresh herbs. MAKES 4 SERVINGS Per serving: 94 calories 3 g protein 6 g fat (1 g sat) 9 g carbs 75 mg sodium 38 mg calcium 3 g fiber 2 yellow squashes, cut in half lengthwise and sliced into ½-inch-thick half-moons 2 zucchini, cut in half lengthwise and sliced into ½-inch-thick half-moons 1 tablespoon olive oil 3 cups cherry tomatoes ½ cup pitted green or black olives or a combination, cut in half 2 tablespoons minced garlic ⅓ cup chopped fresh basil, lightly packed 2 tablespoons chopped fresh marjoram or oregano, or 2 teaspoons dried 1½ tablespoons nutritional yeast flakes Sea salt Freshly ground black pepper Put the yellow squashes, zucchini, and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the tomatoes, olives, and garlic and cook, stirring occasionally, until the yellow squashes and zucchini are crisp-tender and the tomatoes are just starting to soften and release their juices, about 3 minutes. Add the basil, marjoram, and nutritional yeast and stir until evenly distributed. Season with salt and pepper to taste. Serve hot. VARIATION: Replace the cherry tomatoes with 2 large heirloom tomatoes, cut into 2-inch chunks (about 3 cups). Note: Analysis doesn’t include sea salt or freshly ground black pepper. WHIPPED root vegetables Move over mashed potatoes—this luscious, creamy purée of celery root, rutabaga, and turnips is poised to take your place! It’s especially welcome during the fall and winter holidays and is a great way to work these under-appreciated vegetables into meals. MAKES 6 SERVINGS Per serving: 133 calories 4 g protein 5 g fat (1 g sat) 20 g carbs 171 mg sodium 145 mg calcium 5 g fiber 1 pound celeriac (celery root), peeled and cut into 1-inch cubes 1 pound rutabaga, peeled and cut into 1-inch cubes 1 pound turnips, peeled and cut into 1-inch cubes 1 large leek (white part only), cut in half lengthwise and thinly sliced 4 large cloves garlic, thinly sliced 1 cup plain nondairy milk 2 tablespoons vegan butter, or 2 tablespoons olive oil Sea salt Freshly ground black or white pepper Put the celeriac, rutabaga, turnips, leek, and garlic in a large soup pot and cover with water. Cook over medium-high heat until the vegetables are tender, 20 to 25 minutes. Reserve 1½ cups of the cooking liquid. Drain the vegetables in a colander. Transfer the vegetables to a food processor. Add the milk and butter and process for 1 minute. Scrape down the work bowl. Continue to process, adding a little of the reserved cooking liquid as needed, until the mixture forms a smooth and creamy purée. Season with salt and pepper to taste. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black pepper. mediterranean roasted vegetables WITH HERB-ALMOND AIOLI This Mediterranean-inspired dish is made with eggplant, bell peppers, red onion, zucchini, and artichoke hearts, which are all coated with olive oil and seasonings and then oven roasted until fragrant and tender. While this colorful blend of vegetables tastes delicious on its own, the flavor is further enhanced with a topping of Herb-Almond Aioli. MAKES 4 SERVINGS Per serving: 338 calories 2 g protein 25 g fat (3 g sat) 29 g carbs 391 mg sodium 142 mg calcium 8 g fiber 1 eggplant (1 to 1¼ pounds), cut into 1-inch cubes 1 orange or yellow bell pepper, cut into 1-inch pieces 1 red bell pepper, cut into 1-inch pieces 1 large red onion, cut into ½-inch-thick half-moons 1 large zucchini or yellow squash, cut in half lengthwise and sliced into ½-inch-thick half-moons 2 tablespoons minced garlic 2 tablespoons olive oil 1½ teaspoons dried rosemary 1 teaspoon dried basil 1 teaspoon dried oregano or marjoram Sea salt Freshly ground black pepper 1 can (14 ounces) artichoke hearts, cut in half, or 1½ cups frozen artichoke heart pieces, thawed ⅓ cup chopped fresh parsley, lightly packed 1 cup Herb-Almond Aioli (page 52) Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or a silicone baking mat. Put the eggplant, orange bell pepper, red bell pepper, onion, zucchini, garlic, oil, rosemary, basil, and oregano in a large bowl and stir until the vegetables are evenly coated. Transfer to the lined baking sheet and spread into a single layer. Sprinkle with salt and pepper as desired. Bake for 25 minutes. Remove from the oven. Stir, then spread into a single layer again. Scatter the artichoke hearts over the top. Bake for 10 to 15 minutes longer, or until the vegetables are tender and lightly browned around the edges. Sprinkle the parsley over the top. Top each serving with a dollop of the Herb-Almond Aioli. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black pepper.

Part 11

Mediterranean Roasted Vegetables and Herb-Almond Aioli with bell pepper and zucchini maple-glazed SQUASH Winter squashes abound during the colder months of the year. To make the most of this bounty, give this simple, quick recipe a try. It features tender cubes of winter squash covered in a spiced glaze made with maple syrup and coconut oil. MAKES 6 SERVINGS Per serving: 106 calories 1 g protein 5 g fat (2 g sat) 22 g carbs 9 mg sodium 43 mg calcium 2 g fiber 1 large (about 3 pounds) winter squash (such as buttercup, butternut, kabocha, or red kuri), peeled, seeded, and cut into 1-inch cubes 1½ cups water 1½ tablespoons peeled and grated fresh ginger 3 tablespoons maple syrup 1 tablespoon coconut oil, melted 1 teaspoon ground cinnamon Sea salt Put the squash, water, and ginger in a large cast-iron or nonstick skillet. Cover and cook over medium heat until the squash is tender, 15 to 20 minutes. Remove the lid. Add the maple syrup, oil, and cinnamon and cook, stirring occasionally, until the cooking liquid thickens to a glaze. Remove from the heat. Season with salt to taste. Serve hot. MAPLE MASHED SQUASH: Use a potato masher to mash the cooked squash as desired. For an ultracreamy mash, process the mixture in a food processor or use an electric mixer. Note: Analysis doesn’t include sea salt. SPICY sweet potato fries Oven-baked fries use just a fraction of the fat as their deep-fried counterparts, which means you can still get your French-fry fix but with less guilt. For a first-rate batch of oven-baked fries, coat sweet potato strips generously with a blend of spices, then bake them until crisp and tender. Chipotle-Almond Mayo (page 52) is an excellent dipping sauce for these spicy fries. MAKES 4 SERVINGS Per serving: 200 calories 4 g protein 6 g fat (1 g sat) 35 g carbs 566 mg sodium 56 mg calcium 6 g fiber 5 cups (2 large) sweet potatoes, scrubbed well and cut into 3 x ½-inch French fries 1½ tablespoons olive oil 1½ tablespoons nutritional yeast flakes 2 teaspoons chili powder 1 teaspoon ground cumin 1 teaspoon garlic powder ¾ teaspoon sea salt ½ teaspoon freshly ground black pepper ½ teaspoon cayenne or chipotle chile powder Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper or a silicone baking mat. Put the sweet potatoes, oil, nutritional yeast, chili powder, cumin, garlic powder, salt, pepper, and cayenne in a large bowl and stir until the sweet potatoes are evenly coated. Transfer to the lined baking sheet and spread into a single layer. Bake for 20 minutes. Remove from the oven. Stir, then spread out the sweet potatoes to form a single layer again. Bake for 15 to 20 minutes longer, or until crisp and lightly browned around the edges. Serve hot. CURRIED SWEET POTATO FRIES: Replace the chili powder and cayenne with 1½ tablespoons curry powder. ROASTED brussels sprouts Halved Brussels sprouts are tossed with toasted sesame oil, balsamic vinegar, tamari, and seasonings and then oven-roasted until the edges turn golden brown and crispy. Their smoky, salty, tangy flavor will turn Brussels sprouts haters into lovers! MAKES 4 SERVINGS Per serving: 84 calories 5 g protein 4 g fat (1 g sat) 10 g carbs 148 mg sodium 43 mg calcium 3 g fiber 1 pound Brussels sprouts 1 tablespoon balsamic vinegar 1 tablespoon reduced-sodium tamari 1 tablespoon toasted sesame oil 1 tablespoon nutritional yeast flakes 1 teaspoon garlic powder 1 teaspoon dried thyme ½ teaspoon crushed red pepper flakes (optional) Sea salt Freshly ground black pepper Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or a silicone baking mat. Trim the ends of the Brussels sprouts, remove any tough or yellow outer leaves, and cut each one in half lengthwise. Put the Brussels sprouts, vinegar, tamari, oil, nutritional yeast, garlic powder, thyme, and optional red pepper flakes in a large bowl and stir until the Brussels sprouts are evenly coated. Transfer to the lined baking sheet and spread into a single layer. Bake for 20 to 25 minutes, until the Brussels sprouts are crisp and golden brown around the edges. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black pepper. CHAPTER 10 main dishes walnut-meat SOFT TACOS You’ll be amazed by how much the crumbly texture and savory flavor of the walnut taco meat resembles cooked hamburger in this meat-free take on tacos. And if you’re gluten-free, you’ll be thrilled that lettuce leaves, rather than tortillas, are used to hold the fixin’s. MAKES 4 SERVINGS Per serving: 363 calories 13 g protein 30 g fat (4 g sat) 17 g carbs 302 mg sodium 55 mg calcium 7 g fiber WALNUT TACO MEAT 1 cup raw walnuts 1 tablespoon nutritional yeast flakes 1 tablespoon reduced-sodium tamari 1 teaspoon chili powder ½ teaspoon ground cumin ¼ teaspoon chipotle chile powder or cayenne FIXIN’S 1 Hass avocado 1 Roma tomato, finely diced 6 tablespoons Smoky Cashew Cheese Dip (page 50) 4 large Boston or Bibb lettuce leaves or other lettuce leaves To make the walnut taco meat, put the walnuts, nutritional yeast, tamari, chili powder, cumin, and chipotle chile powder in a food processor and pulse until the mixture resembles coarse bread crumbs. For the fixin’s, put the avocado in a small bowl and mash with a fork until smooth. Stir in the tomato. To assemble each taco, put a lettuce leaf on a cutting board, rib-side up. Put ¼ cup of the walnut taco meat in the center of the leaf. Top with 1½ tablespoons of the Smoky Cashew Cheese Dip and one-quarter of the avocado mixture. Repeat the process with the remaining lettuce leaves, walnut taco meat, and fixin’s. Serve immediately. tempeh reuben COLLARD ROLLS Savory strips of tempeh, cooked sauerkraut, pickles, and homemade chipotle mayo are layered inside large leaves of collard greens instead of bread to create these meat-free, gluten-free reubens. MAKES 4 SERVINGS Per serving: 230 calories 10 g protein 17 g fat (2 g sat) 10 g carbs 841 mg sodium 172 mg calcium 2 g fiber 1 package (8 ounces) tempeh 1 tablespoon reduced-sodium tamari 1⅓ cups Sauerkraut (page 48), drained 2 tablespoons olive oil 6 tablespoons Chipotle-Almond Mayo (page 52) 4 slices Refrigerator Garlic-Dill Sandwich Pickles (page 49) 4 large leaves collard greens, bottom stems trimmed flush with the leaves Cut the tempeh into quarters lengthwise, then slice each piece horizontally to yield a total of 8 pieces. Transfer to a baking dish. Pour the tamari over the tempeh and let marinate for 10 minutes. Put the sauerkraut and ½ tablespoon of the oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, until the sauerkraut is dry and lightly browned, 2 to 3 minutes. Transfer to a large plate. Put the tempeh and remaining 1½ tablespoons of oil in the same skillet. Cook over medium-high heat until lightly browned, about 5 minutes. Flip over the tempeh and cook until lightly browned on the other side, 3 to 5 minutes. To assemble each roll, put 1 collard leaf, rib-side up, on a cutting board. Spread 1½ tablespoons of the Chipotle-Almond Mayo in the center of the leaf. On top of the mayo put 2 tempeh pieces, ⅓ cup of the sauerkraut, and 1 pickle slice. Fold the stem end and top edge of the collard leaf toward the center. Fold in the right side tightly over the filling, then fold in and overlap the left side of the leaf. Repeat the process with the remaining collard leaves and fillings. Serve immediately. spaghetti squash WITH ROASTED RED PEPPER SAUCE Spaghetti squash is aptly named because raking the inside with a fork quickly transforms it into long, spaghetti-like strands. For this mock-pasta recipe, cooked strands of spaghetti squash are topped with a sweet-and-spicy roasted red pepper sauce and fresh basil. It’s sure to please! MAKES 4 SERVINGS Per serving: 138 calories 4 g protein 8 fat (1 g sat) 17 g carbs 32 mg sodium 56 mg calcium 3 g fiber 1 large spaghetti squash, cut in half lengthwise and seeded 2 large red bell peppers, cut into 2-inch pieces 2 shallots, chopped, or 1 yellow onion, cut into 2-inch pieces 5 whole cloves garlic, peeled 2 tablespoons olive oil ⅔ cup low-sodium vegetable broth 2 tablespoons nutritional yeast flakes ¾ teaspoon sweet or smoked paprika Sea salt Freshly ground black pepper 3 tablespoons chopped fresh basil or parsley Crushed red pepper flakes (optional) Preheat the oven to 375 degrees F. Line two baking sheets with parchment paper or silicone baking mats. Put the spaghetti squash, cut-side down, on one of the lined baking sheets. Put the bell peppers, shallots, garlic cloves, and 1 tablespoon of the oil in a large bowl and stir to combine. Transfer the bell peppers to the remaining lined baking sheet and spread into a single layer. Bake the spaghetti squash and bell peppers for 30 minutes. Remove the baking sheets from the oven. Flip the spaghetti squash over and let the squash and bell peppers cool for 5 minutes. To make the roasted red pepper sauce, transfer the bell pepper mixture to a blender. Add the remaining tablespoon of oil and the broth, nutritional yeast, and paprika and process until smooth. Season with salt and pepper to taste. Scrape down the blender jar and process for 15 seconds longer. Using a fork, rake the cut surface of the squash to separate it into long strands that resemble spaghetti. Transfer the squash strands to a large platter or bowl. Top with the roasted red pepper sauce. Scatter the basil over the sauce. Garnish each serving with red pepper flakes if desired. Note: Analysis doesn’t include sea salt or freshly ground black pepper. black bean and pumpkin CURRY Large cubes of pumpkin are cooked in vegetable broth, coconut milk, and curry paste to create the luscious base for this sweet-and-spicy curry. The last-minute addition of black beans, red bell pepper, and cilantro contributes a delightful contrast of color and flavor. Serve the curry on its own or over your favorite cooked grain. MAKES 6 SERVINGS Per serving: 146 calories 5 g protein 7 g fat (6 g sat) 22 g carbs 354 mg sodium 49 mg calcium 5 g fiber 1 yellow onion, diced 1 tablespoon coconut oil or other oil 1 tablespoon red or green curry paste 1 small (3 to 4 pounds) pumpkin, peeled, seeded, and cut into 1½-inch cubes 1½ cups low-sodium vegetable broth 1 can (14 ounces) lite coconut milk 1 can (15 ounces) black beans, drained and rinsed 1 red bell pepper, diced ⅓ cup chopped fresh cilantro or Thai basil, lightly packed Juice of 1 lime Sea salt Freshly ground black pepper Put the onion and oil in a large soup pot and cook over medium heat, stirring occasionally, for 5 minutes. Add the curry paste and cook, stirring occasionally, for 1 minute. Add the pumpkin, broth, and coconut milk and stir to combine. Bring to a boil over high heat. Cover, decrease the heat to low, and simmer for 15 minutes. Add the beans and bell pepper and simmer, stirring occasionally, until the vegetables are tender, 8 to 10 minutes. Remove from the heat. Stir in the cilantro and lime juice. Season with salt and pepper to taste. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black pepper. CURRIED tofu and vegetable kabobs These savory kabobs are made with alternating pieces of tofu, broccoli, mushrooms, zucchini, red onion, and bell pepper that have been infused with a curry-flavored marinade. The assembled kabobs can be cooked on either an outdoor grill or grill pan on the stove top. MAKES 4 SERVINGS Per serving: 353 calories 24 g protein 18 g fat (3 g sat) 28 g carbs 253 mg sodium 180 mg calcium 3 g fiber 1 pound extra-firm tofu 16 button mushrooms 1 orange or yellow bell pepper, cut into 16 (1-inch) pieces 16 large broccoli florets 1 large zucchini, cut into 16 slices 1 red bell pepper, cut into 16 (1-inch) pieces 2 red or yellow onions, each cut into 8 wedges ⅓ cup low-sodium vegetable broth or water 2 tablespoons olive oil or other oil 2 tablespoons agave nectar or maple syrup Zest and juice of 1 lime 1½ tablespoons reduced-sodium tamari 1 tablespoon curry powder 1 tablespoon minced garlic 1 tablespoon peeled and grated fresh ginger 1 teaspoon hot sauce ¼ teaspoon freshly ground black pepper Have ready eight bamboo, wooden, or metal skewers. If using bamboo or wooden skewers, soak them in water for at least 30 minutes. Gently squeeze the block of tofu over the sink to remove any excess water. Cut the tofu into sixteen cubes. Thread each skewer in this order: one mushroom, one piece orange bell pepper, one broccoli floret, one tofu cube, one slice zucchini, one piece red bell pepper, one wedge onion. Repeat the procedure reversing the order and ending with a mushroom. Arrange the skewers in a single layer in a large baking pan. To make the marinade, put the broth, oil, agave nectar, lime zest and juice, tamari, curry powder, garlic, ginger, hot sauce, and pepper in a small bowl and whisk to combine. Pour the marinade over the kabobs, rotating them as needed to evenly coat all sides. Cover the baking pan, put it in the refrigerator, and let the tofu and vegetables marinate for 1 hour or longer. Cook the skewers on a hot oiled grill or grill pan until the tofu and vegetables are lightly charred all over, 2 to 3 minutes per side. Serve hot.

Part 12

Curried Tofu and Vegetable Kabobs with curry powder, ginger, and garlic nut-crusted tofu cutlets WITH CASHEW GRAVY Finely grinding nuts with seasonings in a food processor transforms them into a mixture resembling bread crumbs. In this recipe they’re used to coat marinated tofu, which is then oven baked until golden brown and crispy. To amplify the nutty flavor even more, the tofu is topped with a savory cashew gravy. MAKES 4 SERVINGS Per serving: 534 calories 33 g protein 35 g fat (6 g sat) 32 g carbs 672 mg sodium 265 mg calcium 12 g fiber 1 pound extra-firm tofu 3 tablespoons plain nondairy milk 1 tablespoon reduced-sodium tamari 1 teaspoon cider vinegar 1 cup raw nuts (such as almonds, hazelnuts, or pecans) 2 tablespoons nutritional yeast flakes 1 teaspoon garlic powder 1 teaspoon onion powder ½ teaspoon sweet or smoked paprika ½ teaspoon sea salt ¼ teaspoon freshly ground black pepper 2½ cups Savory Cashew Gravy (page 51) Gently squeeze the block of tofu over the sink to remove any excess water. Cut the tofu lengthwise into eight slices and arrange them in a single layer in an 11 x 7-inch baking pan. Using a fork, pierce each tofu slice several times along its length. Flip each slice over and pierce the other side. To make the marinade, put the milk, tamari, and vinegar in a small bowl and stir to combine. Pour the mixture over the tofu and flip each slice to evenly coat all sides. Put the baking pan in the refrigerator and let the tofu marinate for 1 hour or longer. To make the nut crumbs, put the nuts, nutritional yeast, garlic powder, onion powder, paprika, salt, and pepper in a food processor and process until the nuts are finely ground. Transfer to a large plate. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or a silicone baking mat. To coat the tofu, work with one slice at a time. Put each slice into the nut mixture, pressing it down lightly and flipping it over as needed until all sides are evenly coated. Transfer to the lined baking sheet. Bake for 20 minutes. Remove from the oven and flip the cutlets over. Bake for 15 to 20 minutes longer, until golden brown. Top with the cashew gravy or pass the gravy at the table. Serve hot. mac-n-cheese cauliflower CASSEROLE Steamed cauliflower by itself is somewhat bland and boring. But when it’s bathed in a cashew-based cheese sauce, it’s transformed into a mouthwatering pasta-free mac-n-cheese casserole that young and old alike will love. MAKES 4 SERVINGS Per serving: 798 calories 43 g protein 49 g fat (7 g sat) 56 g carbs 992 mg sodium 110 mg calcium 19 g fiber 1 large head (2½ to 3 pounds) cauliflower, cut into florets ⅔ cup water Sea salt Freshly ground black pepper 3 cups Cashew Cheese Sauce or Spicy Nacho Cheese Sauce (page 50) ⅔ cup coarsely chopped raw walnuts 2 tablespoons chopped fresh parsley Sweet or smoked paprika Preheat the oven to 375 degrees F. Lightly oil an 11 x 7-inch baking pan or mist it with cooking spray. Put the cauliflower and water in a large pot. Cover and cook over medium-high heat until the cauliflower is tender, 8 to 10 minutes. Drain and transfer to a large bowl. Season with salt and pepper to taste. Add the Cashew Cheese Sauce and stir until evenly distributed. Transfer the mixture to the prepared baking pan. Bake for 20 minutes. Remove from the oven. Scatter the walnuts and parsley over the cauliflower mixture. Sprinkle a little paprika over the top. Bake for 10 to 15 minutes longer, until the walnuts are fragrant and golden brown. VARIATION: Replace the fresh cauliflower with 2 packages (16 ounces each) frozen cauliflower florets, thawed. Note: Analysis doesn’t include sea salt or freshly ground black pepper. broccoli rabe and white beans WITH ZUCCHINI NOODLES Broccoli rabe, also known as rapini, is a cruciferous vegetable with edible stems, leaves, and small broccoli-like florets that are slightly bitter. For this Italian-inspired dish, broccoli rabe is quickly cooked in olive oil, along with white beans and a generous amount of garlic, before being tossed with zucchini noodles. MAKES 4 SERVINGS Per serving: 213 calories 15 g protein 6 g fat (1 g sat) 27 g carbs 305 mg sodium 238 mg calcium 9 g fiber 2 large zucchini or yellow squashes 1 bunch (about 1½ pounds) broccoli rabe, cut into 1-inch pieces 1½ tablespoons olive oil 1 can (15 ounces) white beans (such as cannellini, navy, or white kidney), drained and rinsed 3 tablespoons minced garlic 1 teaspoon dried basil 1 teaspoon dried oregano ½ teaspoon crushed red pepper flakes (optional) 1½ tablespoons nutritional yeast flakes Sea salt Freshly ground black pepper Use a spiralizer to cut the zucchini into thin or thick spaghetti strands, then cut the strands with a knife into 4-inch lengths. Alternatively, use a vegetable peeler to shave long strips down the entire length of each zucchini. When the center seed section is reached, turn the zucchini and shave strips from another side. Continue in this fashion until all sides are shaved. Put the broccoli rabe and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the beans, garlic, basil, oregano, and optional red pepper flakes and cook, stirring occasionally, until the broccoli rabe is crisp-tender, 2 to 3 minutes. Add the zucchini noodles and nutritional yeast and toss until evenly distributed. Season with salt and pepper to taste. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black pepper. CHAPTER 11 sweet treats minty melon SORBET Sorbet is a light and refreshing dessert as well as a guilt-free indulgence after a heavy, rich, or spicy meal. It’s also a welcome treat during the sweltering summer months. This sorbet is made without any added sweetener, so it tastes best when made with fully ripe or overripe melon. MAKES 4 SERVINGS Per serving: 85 calories 1 g protein 0 g fat (0 g sat) 21 g carbs 39 mg sodium 31 mg calcium 2 g fiber 4 cups melon (such as cantaloupe, crenshaw, honeydew, or watermelon), cut into 1-inch cubes ½ cup apple juice or white grape juice ¼ cup chopped fresh mint, lightly packed 2 tablespoons lime or lemon juice Put all the ingredients in a food processor or blender and process until smooth. Scrape down the work bowl or blender jar and process for 15 seconds longer. Spoon into an airtight container, cover, and freeze for 30 minutes. Return the mixture to the food processor or blender and process for 30 seconds to break up any ice crystals. Transfer the mixture back to the container. Cover and freeze until firm, 3 to 4 hours. VARIATION: Replace the melon with 4 cups cubed fresh fruit (such as mangoes, nectarines, oranges, peaches, or pineapple), berries, or pitted cherries. cherry-almond chia pudding WITH DRIED FRUIT Cherries and almonds are members of the rose family, and their flavors go together like best friends. Chia seeds are the secret ingredient in this uncooked pudding, as they create a thick, creamy consistency. Each serving is topped with sweet, chewy dried figs and mulberries. MAKES 4 SERVINGS Per serving: 296 calories 7 g protein 12 g fat (1 g sat) 42 g carbs 15 mg sodium 124 mg calcium 7 g fiber 1¼ cups pitted sweet or sour cherries, cut in half, or 1 package (10 ounces) frozen cherries, thawed, drained, and cut in half ⅔ cup coarsely chopped raw almonds ¼ cup coarsely chopped dried figs ¼ cup dried mulberries 2 cups water 4 pitted soft dates 1 tablespoon peeled and grated fresh ginger 1 tablespoon vanilla extract 3 tablespoons chia seeds Put ¼ cup of the cherries and 2 tablespoons of the almonds in a small bowl. Add the figs and mulberries and stir to combine. Set aside. Put the remaining cherries and almonds in a blender. Add the water, dates, ginger, and vanilla extract and process until smooth, about 1 minute. Scrape down the blender jar. Add the chia seeds and process until well combined, about 15 seconds. Transfer to a medium glass or ceramic bowl and refrigerate until the chia seeds swell and thicken the mixture into a pudding, about 1 hour. Before serving, whisk the mixture to break up any clumps of chia seeds. Top each serving with one-quarter of the reserved fruit mixture. Serve immediately.

Part 13

Tropical Fruit Parfaits with goji berries, kiwi, and orange TROPICAL fruit Parfaits One bite of these gorgeous parfaits and your taste buds will travel to a tropical island paradise without ever leaving home. They’re made with alternating layers of vanilla-infused, nut-based whipped topping and a luscious blend of goji berries, kiwi, mango, and papaya, all of which are anti-inflammatory superstars. MAKES 4 SERVINGS Per serving: 683 calories 10 g protein 42 g fat (8 g sat) 86 g carbs 25 mg sodium 108 mg calcium 14 g fiber Juice of 1 orange ⅓ cup goji berries 1 papaya, peeled and diced 1 mango, peeled and diced 2 kiwi, peeled, quartered lengthwise, and thinly sliced 1½ cups Vanilla-Nut Whipped Topping (page 114) 2 tablespoons unsweetened shredded dried coconut Put the orange juice and goji berries in medium bowl and set aside for 5 minutes to rehydrate the goji berries. Add the papaya, mango, and kiwi, and stir to combine. Have ready four large glasses or dessert dishes. To assemble each parfait, layer one-eighth of the fruit mixture and 3 tablespoons of the Vanilla-Nut Whipped Topping in the bottom of each glass or dessert dish. Repeat the layers, then top with ½ tablespoon of the shredded coconut. Serve immediately. VARIATION: Replace any of the suggested fruits with other tropical fruits, such as dragon fruit, guava, passion fruit, or star fruit. trail mix COOKIES Rather than rolled oats, these cookies are made with a combination of pulverized steel-cut oats and intact pieces, which enhances their texture. These tasty cookies are accented with dried fruit, shredded coconut, and pumpkin and sunflower seeds. Although specific amounts of each are suggested, they all can be replaced with one cup of your favorite trail mix. MAKES 20 COOKIES Per cookie: 145 calories 3 g protein 7 g fat (1 g sat) 18 g carbs 48 mg sodium 23 mg calcium 3 g fiber 3 tablespoons warm water 1 teaspoon chia seeds, or 1 tablespoon ground flaxseeds or flaxseed meal 2½ cups steel-cut oats ¾ teaspoon ground cinnamon ½ teaspoon ground ginger ½ teaspoon baking soda ¼ teaspoon sea salt ¼ cup maple syrup or agave nectar ¼ cup sunflower seed butter or tahini ¼ cup sunflower oil or canola oil 1 teaspoon vanilla extract ½ cup mixed dried fruit (such as cherries, cranberries, goji berries, mulberries, or raisins) ¼ cup unsweetened shredded dried coconut 3 tablespoons raw pumpkin seeds 2 tablespoons raw sunflower seeds Preheat the oven to 350 degrees F. Line two baking sheets with parchment paper or silicone baking mats. Put the water and chia seeds in a small bowl and whisk vigorously to combine. Let rest for 10 minutes until the mixture thickens into a gel. Put 2 cups of the steel-cut oats in a blender and process into a fine flour, about 1 minute. Transfer the oat flour to a large bowl. Add the remaining ½ cup of steel-cut oats and the cinnamon, ginger, baking soda, and salt and stir to combine. Add the chia seed gel, maple syrup, sunflower seed butter, oil, and vanilla extract and stir to combine. Gently stir in the dried fruit, coconut, pumpkin seeds, and sunflower seeds. Portion the dough onto the lined baking sheets using a 1½-inch icecream scoop or 1 heaping tablespoon per cookie, spacing them 2 inches apart. Slightly flatten each cookie with wet fingers. Bake for 8 to 10 minutes, until the tops feel dry. Let cool completely on the baking sheets. seared pineapple WITH DATE CARAMEL SAUCE Searing slices of fresh pineapple in a dry skillet until golden brown caramelizes the natural sugars and enhances the sweetness of this succulent fruit. While seared pineapple tastes delish on its own, it’s even better when topped with a sumptuous date-based sauce. Although the sauce is sugar-free, it tastes surprisingly like caramel. MAKES 4 SERVINGS Per serving: 171 calories 2 g protein 4 g fat (3 g sat) 40 g carbs 18 mg sodium 50 mg calcium 1 g fiber 1¼ cups coconut water ½ cup pitted soft dates 1 tablespoon coconut oil 1 tablespoon vanilla extract 1 pineapple, peeled, cored, and cut into 8 slices To make the sauce, put the coconut water, dates, oil, and vanilla extract in a blender and process until smooth, 1 to 2 minutes. Scrape down the blender jar and process for 15 seconds longer. Put a large cast-iron or nonstick skillet over medium-high heat. Put four pineapple slices in the hot skillet and cook until the bottoms are golden brown, 2 to 3 minutes. Flip the slices over and cook until golden brown on the other side, 1 to 2 minutes. Transfer to a large plate. Repeat the process with the remaining pineapple slices. For each serving, put two pineapple-slices on a plate and top with ⅓ cup of the date caramel sauce. Serve immediately. STEWED rhubarb and strawberries To help counterbalance the tartness of rhubarb, it’s paired with sweet, juicy strawberries along with cardamom, ginger, and lemon. Agave nectar is added to taste, as the tartness of rhubarb and strawberries can vary greatly depending on how ripe they are. Enjoy this as a dessert, breakfast, or side dish, plain or topped with nondairy ice cream or yogurt. Alternatively, use it to top cake, pancakes, toast, or waffles. MAKES 4 SERVINGS Per serving: 114 calories 1 g protein 0 g fat (0 g sat) 29 g carbs 4 mg sodium 98 mg calcium 3 g fiber 1 pound (6 to 8 large stalks) fresh rhubarb, cut into 1-inch pieces (about 4 cups) Zest and juice of 1 lemon 1½ tablespoons peeled and grated fresh ginger 1 teaspoon ground cardamom or cinnamon 1 pint strawberries, hulled and cut in half 1/3 cup agave nectar, plus more as needed Put the rhubarb, lemon zest and juice, ginger, and cardamom in a medium saucepan and stir to combine. Bring to a boil over high heat. Decrease the heat to low and simmer for 15 minutes. Add the strawberries and agave nectar and cook, stirring occasionally, until the fruit is soft, 10 to 15 minutes. Taste and add additional agave nectar as desired. Serve hot, warm, or cold. TIP: Only the celery-like stalks of rhubarb are edible. Never eat the leafy tops, as they can be toxic. For the sweetest rhubarb, choose deep-red stalks. VARIATION: If fresh rhubarb and strawberries aren’t available, replace them with 1 pound frozen sliced rhubarb and 1 pound frozen whole strawberries. raw stone fruit CRUMBLE During the hot summer months, the last thing most cooks want to do is heat up the oven to make a dessert. This no-bake fruit crumble is ideal for those times. Using very ripe fruit is a must for this dessert. Serve it plain or topped with Vanilla-Nut Whipped Topping (page 114) or nondairy ice cream. MAKES 4 SERVINGS Per serving: 411 calories 7 g protein 23 g fat (6 g sat) 50 g carbs 10 mg sodium 62 mg calcium 6 g fiber ½ cup coconut water or water 6 pitted soft dates 1 cup raw walnuts or other nuts 1/3 cup unsweetened shredded dried coconut 1 teaspoon ground cinnamon ¼ teaspoon freshly grated nutmeg 4 nectarines or peaches, or 3 cups sliced apricots, plums, or pluots 1 teaspoon vanilla extract ½ teaspoon ground ginger or cardamom Put the coconut water and dates in a small bowl. Set aside for 10 minutes to rehydrate the dates. To make the crumble mixture, put four of the dates and the walnuts, coconut, cinnamon, and nutmeg in a food processor. Pulse until the mixture resembles coarse bread crumbs. Transfer to a small bowl and set aside. To make the sauce, dice one of nectarines and put it in the food processor. If using sliced fruit, use 1 cup for the sauce. Add the vanilla extract, ginger, and the remaining two dates (save the soaking liquid) and process into a slightly chunky purée. Scrape down the work bowl. Continue processing, adding some of the soaking liquid as needed, until the mixture is smooth and saucy. To assemble the crumble, slice the remaining 3 nectarines and put them in a 9-inch baking pan. Pour the sauce over the top and stir to evenly coat the fruit. Sprinkle the crumble mixture evenly over the top. Serve immediately or well chilled. mexican hot chocolate cake WITH CACAO NIBS AND NUTS Warm and stimulating Mexican hot chocolate, which is typically enhanced with ground cinnamon and chiles, provided the inspiration for this gluten-free cake. Chia gel helps bind the batter of this dark-chocolate confection, which is topped with chopped nuts and cacao nibs. Serve with a scoop of your favorite vegan ice cream on the side. MAKES 9 SERVINGS Per serving: 391 calories 10 g protein 31 g fat (3 g sat) 28 g carbs 140 mg sodium 105 mg calcium 7 g fiber ¼ cup warm water 1½ teaspoons chia seeds 3 cups almond flour 6 tablespoons cacao powder or unsweetened cocoa powder 2 teaspoons baking soda 1 teaspoon ground cinnamon ¾ teaspoon cayenne or chipotle chile powder ½ teaspoon sea salt ½ cup agave nectar or maple syrup 6 tablespoons canola or other oil 1 teaspoon vanilla extract ⅓ cup coarsely chopped nuts (such as almonds, Brazil nuts, hazelnuts, pecans, or walnuts) ¼ cup cacao nibs Preheat the oven to 350 degrees F. Lightly oil a 9-inch square baking pan or mist it with cooking spray. Put the water and chia seeds in a small bowl and whisk vigorously to combine. Let rest for 10 minutes, until the mixture thickens into a gel. Put the almond flour, cacao powder, baking powder, cinnamon, cayenne, and salt in a large bowl and whisk to combine. Add the chia seed gel, agave nectar, oil, and vanilla extract and whisk to combine. The batter will be very thick. Transfer the batter to the prepared baking pan. Scatter the chopped nuts and cacao nibs over the top and use a spatula to gently press them into the batter. Bake for 30 to 35 minutes, or until a toothpick inserted in the center comes out clean. Let cool completely before slicing and serving.

Part 14

Mexican Hot Cake with Cacao Nibs and Nuts vanilla-nut WHIPPED TOPPING Soaked macadamia nuts and dates are blended with a touch of vanilla extract to create this light and creamy topping. Use it in lieu of whipped cream on sliced fresh fruit or berries or your favorite desserts. MAKES 1½ CUPS Per 2 tablespoons: 154 calories 2 g protein 13 g fat (2 g sat) 11 g carbs 1 mg sodium 22 mg calcium 2 g fiber 2½ cups warm water 1½ cups raw macadamia nuts 6 pitted soft dates 1½ teaspoons vanilla extract Put 2 cups of the water and the macadamia nuts in a medium bowl. Put the dates and remaining ½ cup of water in a small bowl. Let the nuts and dates soak for 1 hour or longer. Drain the macadamia nuts but do not drain the dates. Put the macadamia nuts, the dates and their soaking liquid, and the vanilla extract in a blender and process until smooth. Scrape down the blender jar and process until thick and creamy, 3 to 5 minutes. Stored in an airtight container in the refrigerator, the topping will keep for 5 days. index The index that appeared in the print version of this title was intentionally removed from the eBook. Please use the search function on your eReading device for terms of interest. For your reference, the terms that appear in the print index are listed below A açai berries, as anti-inflammatory active fighters acute inflammation advanced glycation end products (AGES) AGES (advanced glycation end products) aging Aioli, Herb-Almond, Mediterranean Roasted Vegetables with alcohol consumption, avoiding alkaloids allergies antihistamines and autoimmune diseases and histamine and as inflammatory response latex and nuts and tropical fruits and allium vegetables, as anti-inflammatory almond(s) aioli, herb-almond Mediterranean Roasted Vegetables with as anti-inflammatory Chia Pudding, Cherry-Almond, with Dried Fruit Green and Yellow Beans Amandine Mayo, Chipotle-Almond milk tea, almond (or coconut) Alzheimer’s disease anaphylaxis Ancient Grains, Mushroom, and Asparagus Medley anthocyanins antihistamines The Anti-Inflammation Zone (Sears) anti-inflammatory foods chocolate fruits green tea herbs/spices seeds, nuts, and oils using in recipes vegetables anti-inflammatory prostaglandins anti-inflammatory reaction antioxidants apples, as anti-inflammatory arachidonic acid arthritis cashews and chronic inflammation and nightshade fruits/vegetables and pineapple and piperine and steroids and Asparagus, Ancient Grains, and Mushroom Medley asthma autoimmune diseases avocados, as anti-inflammatory B basil, as anti-inflammatory Bavarian Slaw beans, protein in. See also specific types of beans beet(s) (or beet greens) as anti-inflammatory Borscht Gold Beet “Rice,” Mexican-Style in hash recipe in slaw recipe bell peppers, inflammation and berry(ies). See also specific types of as anti-inflammatory Berrylicious Spinach Salad, with Raspberry Chia-Poppy Seed Dressing Smoothie, Blast-Off beta-carotene beverages Berry Blast-Off Smoothie Go Green Tea Smoothie Golden Milk Tea Nutty Chocolate Smoothie Black Bean and Pumpkin Curry Black Beans, Mayan black pepper, as anti-inflammatory Blast-Off Smoothie, Berry Blender Oat Pancakes blueberries, as anti-inflammatory bok choy, as anti-inflammatory Borscht Bowl, Superfood Smoothie breakfast Grits, Paleo Oat Pancakes, Blender Oats Porridge, Steel-Cut Red Flannel Hash Superfood Smoothie Bowl Sweet Potato Breakfast Skillet, Creole-Style Tofu Scramble, Indian-Style breast cancer, foods to fight against Broccoli and Cauliflower Soup, Creamy Broccoli Rabe and White Beans with Zucchini Noodles Brussels sprouts as anti-inflammatory in Bavarian Slaw Roasted C cabbage as anti-inflammatory Napa, and Vegetable Salad, Shredded Sauerkraut Slaw, Bavarian Cacao Nibs and Nuts, Mexican Hot Chocolate Cake with caffeine consumption, avoiding Cake, Mexican Hot Chocolate, with Cacao Nibs and Nuts cancer açai berries and anti-inflammatory drugs and chronic inflammation and coding in cells and cucumber and fish oil and fruits and garlic and herbs/spices and mushrooms and omega-3 and pineapple and red meat consumption and sauerkraut and walnuts and Caramel Sauce, Date, Seared Pineapple with cardamom, as anti-inflammatory carotenoids carrots, as anti-inflammatory carrots, in slaw recipes cashew(s) as anti-inflammatory cheese dip, smoky Cheese Sauce gravy mushroom- Nut-Crusted Tofu Cutlets with Savory Pineapple and, Cauliflower Fried “Rice” with Casserole, Mac-n-Cheese Cauliflower cauliflower as anti-inflammatory and Broccoli Soup, Creamy Casserole, Mac-n-Cheese Fried “Rice” with Pineapple and Cashews cayenne, inflammation and celeriac, as anti-inflammatory celery, as anti-inflammatory cereal recipes chard, as anti-inflammatory cheese dip, smoky cashew Mac-n-Cheese Cauliflower Casserole Sauce, Cashew sauce, spicy nacho cherries, as anti-inflammatory Cherry Tomato and Squash Medley with Olives Cherry-Almond Chia Pudding with Dried Fruit chia seeds as anti-inflammatory Chia Pudding, Cherry-Almond, with Dried Fruit Chia-Poppy Seed Raspberry Dressing, Berrylicious Spinach Salad with omega-3s in chile peppers, inflammation and chiles and green onions, paleo grits with Chili, Mexicali Veggie chipotle(s) -Almond Mayo Pumpkin-Chipotle Soup, Smoky tip about chocolate as anti-inflammatory Cake, Mexican Hot Chocolate, with Cacao Nibs and Nuts Smoothie, Nutty chronic inflammation about ailments caused by causes of fighting identifying toxin exposure and cilantro, as anti-inflammatory cinnamon, as anti-inflammatory citrus fruits, as anti-inflammatory coconut as anti-inflammatory coconut (or almond) milk tea coconut oil and pineapple juice vinaigrette collard greens, as anti-inflammatory Collard Rolls, Tempeh Reuben colon cancer Cookies, Trail Mix cooking oils coriander seeds, as anti-inflammatory corticosteroids (steroids) cortisol cortisone COX enzymes berries/fruits and dietary fats and herbs/spices and NSAIDs and cranberries, as anti-inflammatory C-reactive protein (CRP) Creamy Broccoli and Cauliflower Soup Creole-Style Sweet Potato Breakfast Skillet Crohn’s disease, kiwifruit and CRP (C-reactive protein) cruciferous vegetables, as anti-inflammatory Crumble, Raw Stone Fruit cucumbers, as anti-inflammatory curcumin curry Black Bean and Pumpkin curry powder, as anti-inflammatory Sesame Dressing, Curried, Eat-the-Rainbow Salad with sweet potato fries, curried Tofu and Vegetable Kabobs, Curried Cutlets, Nut-Crusted Tofu, with Cashew Gravy cytokines about aging and antihistamines and cancer and C-reactive protein (CRP) and diet and fruits and parsley and phytochemicals and sleep deprivation and D dairy products Date Caramel Sauce, Seared Pineapple with dehydroepiandrosterone (DHEA) desserts. See sweet treats DHA (omega-3 fat), the brain and DHEA (dehydroepiandrosterone) diabetes diet chronic inflammation and plant foods and Reinagel, Monica, and Sears, Andrew, and Sears, Barry, and Western Dill-Garlic Sandwich Pickles, Refrigerator dip recipes dressing(s) Curried Sesame, Eat-the-Rainbow Salad with lime and toasted sesame oil Raspberry Chia-Poppy Seed, Berrylicious Spinach Salad with for slaws vinaigrettes Dried Fruit, Cherry-Almond Chia Pudding with E Eat-the-Rainbow Salad with Curried Sesame Dressing edamame, as anti-inflammatory eggplants, inflammation and eggs, plant-based foods vs. eicosanoids eicosapentaenoic acid (EPA) EPA (eicosapentaenoic acid) Escarole, White Beans with essential fatty acids/fats exercise F farmed animals/fish fat-free raspberry dressing fats (dietary) fermented foods as cancer fighter as healthy Pickles, Sandwich, Refrigerator Garlic-Dill pickles, spicy Sauerkraut Festive Wild Rice fish, in diet fish oil flavonoids flaxseeds as anti-inflammatory as high protein omega-3s and foods’ rating system free radicals Fried “Rice,” Cauliflower, with Pineapple and Cashews fries, curried sweet potato Fries, Spicy Sweet Potato fruits. See also specific types of emphasizing in recipes phytochemicals in protein in vs. processed foods G garlic, as anti-inflammatory Garlic-Dill Sandwich Pickles, Refrigerator Gazpacho, Jicama ginger, as anti-inflammatory glycemic index Go Green Tea Smoothie goji berries, inflammation and Gold Beet “Rice,” Mexican-Style Golden Milk Tea grains. See also specific types of Ancient Grains, Mushroom, and Asparagus Medley protein in in Western diet gravy Cashew, Nut-Crusted Tofu Cutlets with mushroom-cashew Savory Cashew Greek-style yogurt tip Green and Yellow Beans Amandine green onions and chile, paleo grits with green tea, as anti-inflammatory Green Tea Smoothie, Go greens Island Fruit Salad on paleo grits with in smoothie Grits, Paleo with green onions and chile with greens guava fruit, as anti-inflammatory H Hash, Red Flannel Healthy Aging (Weil) heart disease berries and chronic inflammation and fish oil and homocysteine and hormone replacement therapy and hemp seed oil, as anti-inflammatory herbs/spices. See also specific types of as anti-inflammatory herb-almond aioli Mediterranean Roasted Vegetables with phytochemicals in histamine homocysteine hormone replacement therapy, chronic inflammation and Hot Chocolate Cake, Mexican, with Cacao Nibs and Nuts hydrogen peroxide I ibuprofen immune system acute systemic infections and aging and allergies and cortisol and fish oil and free radicals and garlic and inflammation as defense for NSAIDs and rutabaga and smoking and toxins and Indian-Style Tofu Scramble infections antioxidants and C-reactive protein (CRP) and herbs/spices and inflammation as response to sleep deprivation and tropical fruits and inflammaging inflammation. See also specific types of about active fighters and preparatory substances and reversing Sears, Barry, and testing for what happens during injuries chronic inflammation and free radicals and healing substances and inflammation as response to pineapple and insulin Alzheimer’s disease and body fat and cortisol and diabetes and exercise and Greek-style yogurt and processed foods and Island Fruit Salad on Greens J jicama, as anti-inflammatory Jicama Gazpacho K Kabobs, Curried Tofu and Vegetable kale as anti-inflammatory Pancakes, Shredded Vegetable and Slaw, Omega Stew, Roasted Winter Squash, Lentil and kidneys, rhubarb and kiwifruit, as anti-inflammatory L latex allergy leeks, as anti-inflammatory legumes, in diet. See also specific types of legumes lemons, as anti-inflammatory Lentil, Kale, and Roasted Winter Squash Stew lentil and rice recipe, Middle Eastern leukocytes lifestyle, chronic inflammation and lime and toasted sesame oil dressing limes, as anti-inflammatory lung cancer, citrus fruits and M macadamia oil, as anti-inflammatory Mac-n-Cheese Cauliflower Casserole macrophages macular degeneration main dishes Black Bean and Pumpkin Curry Broccoli Rabe and White Beans with Zucchini Noodles Mac-n-Cheese Cauliflower Casserole Spaghetti Squash with Roasted Red Pepper Sauce Tempeh Reuben Collard Rolls Tofu and Vegetable Kabobs, Curried Tofu Cutlets, Nut-Crusted, with Cashew Gravy Walnut-Meat Soft Tacos maple mashed squash Maple-Glazed Squash mashed squash, maple Mayan Black Beans Mayo, Chipotle-Almond meat Mediterranean Roasted Vegetables with Herb-Almond Aioli Medley, Squash and Cherry Tomato melanoma/skin cancer, anti-inflammatories and Melon Sorbet, Minty Mexican dishes/recipes Mexicali Veggie Chili Mexican Hot Chocolate Cake with Cacao Nibs and Nuts Mexican-Style Gold Beet “Rice” microalgae, as omega-3 source Middle Eastern lentil and rice recipe milk smoothie, chocolate Milk Tea, Golden Minty Melon Sorbet Miso Vegetable Soup Mujadara mushroom(s) as anti-inflammatory Asparagus, and Ancient Grains Medley -cashew gravy mustard greens, as anti-inflammatory N nacho cheese sauce, spicy Napa Cabbage, Shredded, and Vegetable Salad nectarines (or peaches) in salad Neu5Gc (N-glycolyneuraminic acid) neutrophils N-glycolyneuraminic acid (Neu5Gc) nightshade vegetables no-bake fruit crumble no-cook overnight oats nonsteroidal anti-inflammatory drugs (NSAIDs) Noodles, Zucchini, Broccoli Rabe and White Beans with NSAIDs (nonsteroidal anti-inflammatory drugs) Nutrasource Diagnostics nut(s). See also specific types of nuts Cacao Nibs and Nuts, Mexican Hot Chocolate Cake with essential fatty acids and as inflammatory Nut-Crusted Tofu Cutlets with Cashew Gravy Nutty Chocolate Smoothie protein in Vanilla-Nut Whipped Topping in Western diet O oat(s) no-cook overnight Pancakes, Blender Porridge, Steel-Cut obesity okra, inflammation and olives, as anti-inflammatory Olives, Squash and Cherry Tomato Medley with Omega Kale Slaw omega-3s/omega-6s alcohol/caffeine and Alzheimer’s disease and diet and as essential fatty fish and fish oil and nuts and seeds and protectins and in recipes resolvins and right balance of Sears, Barry, and turnip greens and onions, as anti-inflammatory oranges, as anti-inflammatory oregano, as anti-inflammatory overnight oats, no-cook P Paleo Grits with green onions and chile with greens Pancakes, Blender Oat Pancakes, Shredded Vegetable and Kale papaya, as anti-inflammatory paprika, inflammation and Parfaits, Tropical Fruit Parkinson’s disease parsley, as anti-inflammatory peaches (or nectarines) in salad Pecan, Pomegranate, and Stone Fruit Salad peppermint, as anti-inflammatory phytochemicals Pickles, Sandwich, Refrigerator Garlic-Dill pickles, spicy pineapple as anti-inflammatory and Cashews, Cauliflower Fried “Rice” with pineapple juice and coconut oil vinaigrette Seared, with Date Caramel Sauce plant-based foods/recipes polyphenols Pomegranate, Stone Fruit, and Pecan Salad pomegranate vinaigrette Poppy Seed-Raspberry Chia Dressing, Berrylicious Spinach Salad with Porridge, Steel-Cut Oats potatoes, inflammation and prednisone preparatory substances probiotics processed (refined) foods pro-inflammatory reaction animal products and eicosanoids and myokines and symptoms weight and prostaglandins prostate cancer, walnuts to fight against protectins Pudding, Cherry-Almond Chia, with Dried Fruit pumpkin(s) as anti-inflammatory -Chipotle Soup, Smoky

Part 15

Curry, Black Bean and R Rainbow Salad, Eat-the-, with Curried Sesame Dressing raspberries, as anti-inflammatory Raspberry Chia-Poppy Seed Dressing, Berrylicious Spinach Salad with rating system for foods Raw Stone Fruit Crumble Red Flannel Hash Red Pepper Sauce, Roasted, Spaghetti Squash with refined (processed) foods Refrigerator Garlic-Dill Sandwich Pickles Reinagel, Monica resolvins resveratrol Reuben Collard Rolls, Tempeh rhubarb, as anti-inflammatory Rhubarb and Strawberries, Stewed rice Cauliflower Fried “Rice,” with Pineapple and Cashews Festive Wild and lentil recipe, Middle Eastern Mexican-Style Gold Beet “Rice” roasted dishes/recipes Brussels Sprouts Red Pepper Sauce, Spaghetti Squash with Vegetables, Mediterranean, with Herb-Almond Aioli Winter Squash, Lentil, and Kale Stew Rolls, Tempeh Reuben Collard root vegetables, as anti-inflammatory Root Vegetables, Whipped rutabaga, as anti-inflammatory S salad(s) Berrylicious Spinach, with Raspberry Chia-Poppy Seed Dressing Eat-the-Rainbow, with Curried Sesame Dressing Island Fruit, on Greens Napa Cabbage and Vegetable, Shredded Stone Fruit, Pecan, and Pomegranate Sandwich Pickles, Refrigerator Garlic-Dill sauce(s) cashew Cheese cheese dip, smoky Gravy, Savory cheese, spicy nacho Date Caramel, Seared Pineapple with Roasted Red Pepper, Spaghetti Squash with Sauerkraut sauerkraut, as anti-inflammatory Savory Cashew Gravy Scramble, Tofu, Indian-Style Seared Pineapple with Date Caramel Sauce Sears, Barry The Anti-Inflammation Zone seeds. See also specific types of as anti-inflammatory essential fatty acids and protein in in Western diet Sesame Dressing, Curried sesame oil dressing, toasted, lime and shallots, as anti-inflammatory Shredded Napa Cabbage and Vegetable Salad Shredded Vegetable and Kale Pancakes side dishes Black Beans, Mayan Brussels Sprouts, Roasted Green and Yellow Beans Amandine Mujadara Mushroom, Asparagus, and Ancient Grains Medley rice Cauliflower Fried “Rice” with Pineapple and Cashews Festive Wild Gold Beet “Rice,” Mexican-Style Root Vegetables, Whipped Sauerkraut Squash, Maple-Glazed Squash and Cherry Tomato Medley with Olives Sweet Potato Fries, Spicy Vegetable, Shredded, and Kale Pancakes Vegetables, Mediterranean Roasted, with Herb-Almond Aioli White Beans with Escarole Skillet, Breakfast, Creole-Style Sweet Potato skin cancer/melanoma, anti-inflammatories and Slaw, Bavarian Slaw, Omega Kale sleep deprivation, chronic inflammation and smoking, as toxic smoky cashew cheese dip Smoky Pumpkin-Chipotle Soup Smoothie, Berry Blast-Off Smoothie Bowl, Superfood Soft Tacos, Walnut-Meat Sorbet, Minty Melon soup(s) Borscht Broccoli and Cauliflower, Creamy Jicama Gazpacho Miso Vegetable Pumpkin-Chipotle, Smoky White Bean and Swiss Chard soy foods, as anti-inflammatory Spaghetti Squash with Roasted Red Pepper Sauce spicy dishes/recipes Black Bean and Pumpkin Curry chiles and green onions, paleo grits with Chipotle-Almond Mayo Creole-Style Sweet Potato Breakfast Skillet Curried Tofu and Vegetable Kabobs Gazpacho, Jicama Mayan Black Beans Mexicali Veggi Chili Mexican-Style Gold Beet “Rice” nacho cheese sauce pickles Red Flannel Hash Red Pepper Sauce, Roasted, Spaghetti Squash with Smoky Pumpkin-Chipotle Soup Sweet Potato Fries spinach, as anti-inflammatory Spinach Salad, Berrylicious, with Raspberry Chia-Poppy Seed Dressing spreads aioli, herb-almond Mayo, Chipotle-Almond omega-3s and squash. See also specific types of as anti-inflammatory and Cherry Tomato Medley with Olives maple mashed Maple-Glazed Steel-Cut Oats Porridge steroids Stew, Roasted Winter Squash, Lentil, and Kale Stewed Rhubarb and Strawberries Stone Fruit, Pecan, and Pomegranate Salad Stone Fruit (Raw) Crumble strawberries, as anti-inflammatory Strawberries and Rhubarb, Stewed stress, chronic inflammation and summer squash, as anti-inflammatory sun exposure, chronic inflammation and Superfood Smoothie Bowl sweet potato(es) as anti-inflammatory Breakfast Skillet, Creole-Style fries, curried Fries, Spicy sweet treats Cherry-Almond Chia Pudding with Dried Fruit Hot Chocolate Cake, Mexican, with Cacao Nibs and Nuts Melon Sorbet, Minty Pineapple, Seared, with Date Caramel Sauce Rhubarb and Strawberries, Stewed Stone Fruit (Raw) Crumble Trail Mix Cookies Tropical Fruit Parfaits Vanilla-Nut Whipped Topping sweet-and-sour dressing Swiss Chard Soup, White Bean and T Tacos, Soft, Walnut-Meat tahini-based dressing tea(s) almond (or coconut) milk Go Green Tea Smoothie Golden Milk green tempeh, as anti-inflammatory Tempeh Reuben Collard Rolls terpenes toasted sesame oil dressing, lime and tofu as anti-inflammatory Cutlets, Nut-Crusted, with Cashew Gravy Scramble, Indian-Style and Vegetable Kabobs, Curried tomatillos, inflammation and tomato(es) Cherry, and Squash Medley with Olives inflammation and in medley topping(s) gravy as herb-almond aioli as sauerkraut as Vanilla-Nut Whipped toxins Trail Mix Cookies trans fats tropical fruit(s) as anti-inflammatory Parfaits in salad recipe turmeric, as anti-inflammatory turnips/turnip greens, as anti-inflammatory V Vanilla-Nut Whipped Topping vegetable(s). See also specific types of emphasizing in recipes Kabobs, Curried Tofu and meat replacements and Mediterranean Roasted, with Herb-Almond Aioli phytochemicals in protein in Salad, Shredded Napa Cabbage and Shredded, and Kale Pancakes Soup, Miso spread recipe Veggie Chili, Mexicali in Western diet vinaigrette recipes W Walnut-Meat Soft Tacos walnuts, as anti-inflammatory weight Weil, Andrew Healthy Aging Western diet Whipped Root Vegetables Whipped Topping, Vanilla-Nut white bean(s) Broccoli Rabe and, with Zucchini Noodles with Escarole and Swiss Chard Soup Wild Rice, Festive winter squash(es) as anti-inflammatory maple mashed Maple-Glazed Roasted Winter Squash, Lentil, and Kale Stew Y Yellow and Green Beans Amandine yellow squashes, in medley yogurt, tip about Z zucchini as anti-inflammatory in medley Zucchini Noodles, Broccoli Rabe and White Beans with books that educate, inspire, and empower Visit BookPubCo.com to find your favorite books on plant-based cooking and nutrition, raw foods, and healthy living. 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About This Text: This is a historic medical text available on Archive.org . It provides important historical perspective on how medical understanding has evolved over centuries. The medical theories presented reflect knowledge available at the time of publication and may contain outdated or incorrect information by modern standards.

Modern Disclaimer: This historic text is presented for educational and historical purposes. Modern diabetes treatment relies on insulin therapy and other evidence-based medications. If you have diabetes, please consult with a qualified healthcare provider for current, evidence-based treatment recommendations.