Four Food Groups
3 or more servings daily.
Raw whole fruits provide maximum nutrition.
And 4 oz. juice = one fruit serving.
NUTS & LEGUMES (beans, lentils, peas)
2 or more servings daily.
2 tablespoons nuts = one serving.
1/2 cup cooked legumes = one serving.
Remember: 8 oz. soy milk counts as a serving because it’s made from soybeans.
3 or more servings daily.
1/2 cup cooked vegetables or 1 cup raw vegetables = one serving.
5 or more servings daily.
Popular choices are: bread, pasta, cereal, brown rice, corn, hulled barley, tortillas, rolled oats, and quinoa*.
*Though super nutritious, quinoa is not a true grain. It’s a pseudograin because it’s actually a seed.
SECRET ELIXIR FOR A BIOLOGICALLY YOUNGER BODY
Revolutionary, remarkably simple, and sweet like a dessert. Leafy greens are an excellent source of calcium and protein. Drink green smoothies daily to strengthen your immune system.
Try a few of these 15 free recipes to get started.
BASIC GREEN SMOOTHIE RECIPE
by Vegan Grub
2 cups cold orange juice
½ cup frozen berries of your choice
1 very ripe banana
2-4 leaves of leafy greens such as kale (¾ – 1 cup of smaller greens)
2 teaspoons ground flaxseeds
optional dash of cinnamon powder
Mix everything in a blender.
NOTES ABOUT SMOOTHIES
Orange juice and banana make a basic, naturally sweet foundation for smoothies. For a super-sweet fruit smoothie, just omit the greens and flaxseeds. You can add a bit of maple syrup, too. But a ripe banana or two will probably be sweet enough.
Green smoothies provide optimal health, and it’s much easier to drink your greens to maximize your daily intake of leafy greens. Leafy greens that work best are kale, dinosaur kale, Romaine lettuce, Swiss chard, baby spinach, beet greens, and watercress. Destem the kale and Swiss chard.
Invent your own delicious recipes with a variety of fruits and juices. You can also add a carrot or about a ½-inch piece of fresh ginger to boost nutrition.
Tips: Stock up on frozen strawberries and/or blueberries in three pound containers. If using fresh fruit, then chop up and freeze a banana. You want to use some kind of frozen fruit so that you don’t need to use ice, which dilutes the flavors.
GOING BEYOND GREEN SMOOTHIES
The Green Star GS-3000 Juice Extractor gives you a high quantity of nutrients that you otherwise couldn’t easily absorb daily from raw foods in their original forms. It’s a great investment.
EXPLORE A FEW TRUSTY COOKBOOKS
Peanut “Better” Cookies
1 cup unbleached all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 tbsp unrefined sugar
1/4 tsp sea salt
1/3 cup + 1-2 tbsp natural organic peanut butter
1/2 cup pure maple syrup
1/4 tsp blackstrap molasses
1 tsp pure vanilla extract
3 tbsp canola oil
Preheat oven to 350° F (176° C). In a bowl, sift in the flour, baking powder and baking soda. Add the sugar and salt, and stir until well combined. In a separate bowl, combine the 1/3 cup of peanut butter with the maple syrup, molasses, and vanilla, then stir in the oil until well combined. Add the wet mixture to the dry, stir through, and as it is coming together, stir in the remaining 1-2 tbsp of peanut butter (not completely; leave bits of peanut butter throughout the batter). Place large spoonfuls of the batter on a baking sheet lined with parchment paper, and press with the tines of a fork to flatten gently and give that classic peanut butter cookie look. Bake for 11 minutes, until just golden (if you bake for much longer, they will dry out). Let cool for no more than 1 minute on the sheet (again, to prevent drying), then remove them with a large spatula and transfer to a cooling rack.
Makes 8-10 medium-large cookies.
Vegan Grub’s tips: Add an extra 2 tablespoons of peanut butter throughout the batter for very decadent, peanut buttery cookies. Note that the total tablespoons of peanut butter should then be 3-4. Parchment paper isn’t necessary if you lightly oil the baking sheet. And don’t sweat it if you don’t have blackstrap molasses or a cooling rack.
Consider donating a copy of this classic cookbook to your public library.
[SPECIAL THANKS to Dreena, for making it an endless adventure to celebrate healthy living every day.]
Vegan Grub’s favorite recipe for Classic Crepes.
Hearty comfort food. Diner-style. Welcome to nirvana. Isa Chandra Moskowitz shows you how to create an incredible brunch feast right at home. Accompanied by vivid color photos and straightforward instructions, these toothsome recipes will gratify your belly any time of day or night.
Omelets, quiche, waffles, pancakes, French toast, hash browns, muffins, scones, bagels, and…yes, even sausages are definitely on the menu. The sausages are way yummier than store-bought brands. With just a little practice, you’ll be able to assemble them in minutes.
And many of the recipes will inspire you to invent your own delicious variations.
Oh yeah, baby: Peanut Butter Chocolate Pillows.
One hundred irresistible cookie recipes that will fill your kitchen with the aroma of a gourmet bakery and no doubt satisfy your sweet tooth. You might just find yourself licking the luscious color photos while you’re waiting for a batch to come out of the oven. (The book is the cuddly size of a children’s book but the extreme close-up pictures look good enough to eat.) There are even veganized versions of a popular Girl Scout cookie, Pepperidge Farm Milanos, Nutter Butters, and powdery white wedding cookies.
Many of the recipes are simple, often made from ingredients you can scrounge up right out of the cupboard. But these cookies taste and look like your grandma was baking all afternoon. Handy tips and straightforward instructions. Major thumbs up.
Enjoy these 10 sample recipes.
Bringing your own lunch has never tasted or looked so good. Jennifer McCann offers a variety of over one hundred carefully tested recipes she created for her own son, James—which made him the envy of his omnivore peers in the school cafeteria.
From super quick deli roll-ups and no-bake cookies to sushi rolls and beautifully ambitious savory pies shaped like autumn leaves, these tasty and visually creative recipes are satisfying and nutritious for kids and grownups alike. The instructions are clear and simple, even for the busiest parents.
The Easy Potato Salad on page 96 is not only really easy but highly addictive.
Try the Raspberry Ganache Fudge Cake.
Whether your goal is to be a raw vegan or you just want to add more raw choices to your everyday menu, this endearing little book offers luscious desserts that are very easy to put together. Many of these recipes are such potent sources of energy that they can even be eaten as meals. The concise instructions, short lists of ingredients, and brilliant color photos will inspire you to whip up sweet treats for just yourself or for a party.
Unlike other raw food books, only a few recipes require a dehydrator. You can use the oven on extremely low heat if you don’t want to invest in a dehydrator yet.
PSEUDOGRAINS ARE PACKED WITH PROTEIN & VITAMINS
Pseudograins are gluten-free and easy to digest. They’re great options for celiacs (folks allergic to gluten). Also available in flour form.
How to pronounce it: “keen-wa.” Sacred crop of the Incas since at least 3000 B.C.E. Tiny but a complete source of protein. Loaded with calcium and other nutrients.
Rinse off its natural bitter resin residue before cooking like rice.
Use 2 cups of water for every 1 cup of quinoa.
Cook for about 20 minutes until fluffy.
Oddly, this isn’t even in the wheat family but a relative of rhubarb. High in calcium and protein. Boosts mental clarity. Buckwheat flour makes nutritious bread, pancakes, and muffins. Because it’s heavier than other flours, it’s best when used in combination with another type of flour. Roasted buckwheat is called kasha.
Use 3 cups of water for every 1 cup of buckwheat.
Cook for about 20 minutes.
Actually a water-grown grass seed instead of a true rice. It’s as tasty as it is pretty.
Use 2 cups of water for every 1 cup of wild rice.
Cook for about 30 minutes until tender.
Ounce for ounce, it has twice as much calcium as cow’s milk. Try amaranth flour when making baked goods.
Use 3 cups of water for every 1 cup of amaranth.
Cook for about 25 minutes.
THE AMOUNT OF SUBLINGUAL VITAMIN B12 YOU NEED
The recommended amount for adults is 2.4 micrograms daily. In general, 100 mcg in a Vitamin B12 tablet per day is effective. Why the odd math? Absorption levels differ in individuals. Most of a 100 mcg dose will be excreted from your body. Sublingual means it melts under your tongue, for easier absorption. Solgar is a reliable brand.
You could also be getting plenty of B12 already if you eat many servings of fortified foods such as nondairy milks, Red Star nutritional yeast, and breakfast cereals. A supplement doesn’t hurt. Think of it as insurance.
B12 is essential for your blood and central nervous system.
THE DIFFERENCE BETWEEN VITAMIN D2 & VITAMIN D3
Vitamin D2 (or ergocalciferol) is vegan. It’s derived from yeast. Available as a supplement and found in fortified vegan foods such as soy milk and breakfast cereal. If you take a vegan multivitamin, most likely you’ll notice it contains Vitamin D2.
Your body makes Vitamin D3 when your skin is exposed to sunlight. But Vitamin D3 (or cholecalciferol) in supplement form is usually not vegan. It’s derived from sheep wool or fish.
However, there is now a plant source of Vitamin D3. This vegan Vitamin D3 is the best option for optimal absorption and nutrition.
OMEGA-3 FATS ARE VITAL FOR GOOD HEALTH
Skip margarine, the hydrogenated artery-clogger. Eat less omega-6 fats such as corn oil, sunflower oil, cottonseed oil, and safflower oil. Expeller-pressed canola oil and extra virgin olive oil are better choices.
Flaxseeds are a highly reliable source of omega-3 fats. Whole flaxseeds are harder for your body to digest and absorb. Grind with a coffee grinder or blender. To keep fresh, grind about 3/4 cup and store in an airtight glass jar in the freezer. Some other excellent sources of omega-3 fats are hemp oil, canola oil, walnuts, tofu, soybeans, almonds, pine nuts, broccoli, cauliflower, leafy greens, oranges, lemons, limes, melons, and cherries.
By the way, flaxseed oil should be eaten raw and not used in cooking. Exposure to direct heat or light damages flaxseed oil.
Partially hydrogenated oils are trans fats that give foods nice texture and long shelf-life but are hell on our bodies. Trans fats can increase the risk for diabetes, obesity, and heart disease. Fully hydrogenated or hydrogenated oils aren’t trans fats. However, they are saturated fats. Avoid trans fats and saturated fats.
A DAILY DOSE OF FLAXMEAL FORTIFIES YOUR BODY
Eating 1-2 tablespoons of ground flaxseeds every day helps you burn body fat more efficiently. Make a habit of sprinkling some in cereal, salads, oatmeal, or fruit smoothies. Sprinkle flaxmeal on a bowl of sliced fruit and walnuts, then drizzle with pure maple syrup. Flaxseed is a complete protein and also boosts your immune system.
GIVE YOUR BODY EXTRA ENERGY
Soak seeds and nuts overnight in filtered water to release maximum nutrients. Eat raw.
GROW YOUR OWN FRESH SPROUTS
To learn the basics, start with Sprouting 101.
For detailed instructions for growing everything, see Sprouting Instructions.
Our bodies convert complex carbohydrates into sugars. It’s how we get energy. Sprouted beans taste much sweeter than cooked beans. The starch in sprouted beans is already converted into sugars. This makes digestion easier and saves us from using energy to get energy.
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