Color Me Vegan: Maximize Your Nutrient Intake and Optimize Your Health by Eating Antioxidant-Rich, Fiber-Packed, Color-Intense Meals That Taste Great

272 Pages·2010·101.07 MB·English

by  Colleen Patrick-Goudreau

COLLEEN PATRICK-GOUDREAU
Author of The Vegan Table and the award-winning The Joy of Vegan Baking
"As with the colors in a rainbow, veganism's rewards are infinite and represent the ultimate
pot of gold for the billions of land and sea animals who endure the daily thunderstorms
wrought by our species. In Color Me Vegan, these colors come alive by offering a palette
of possibilities for your personal health, for the revival of our planet, and for the now more
easily than ever colorfully ethical choices you can make three times a day."
-Joseph Connelly, Publisher, VegNews Magazine
"Colleen Patrick-Goudreau's recipes are delicious and healthy; but most of all, they are
designed with kindness and peace in mind-the very best kind of food for body and soul!"
-Kathy Freston, best-selling author of The Quantum WeI/ness Cleanse
"Color Me Vegan is a testament to what truly great cuisine is all about: healthful, wholesome
ingredients, chosen not only for the pleasure it will give but for the compassion it embodies."
-Tal Ronnen, author of The Conscious Cook
"Colleen has pulled out the stops with Color Me Vegan. This beautiful and informative book
contains a treasure trove of plant-delicious recipes. I feel healthier and more energized
just looking at this book!"
-Rip Esselstyn, bestselling author of The Engine 2 Diet
"Blending the latest science on phytonutrients with enticing photos and recipes, this book
illumines the many benefits of a cruelty-free kitchen from a fascinating angle: creating
artistic dishes based on color. A terrific how-to guide to healthy, delicious, and visually
appealing meals, Color Me Vegan could change forever the way you think about food."
-Dr. Will Tuttle, pianist, composer, former Zen monk, author of The World Peace Diet,
and a recipient of the Courage of Conscience Award
"In a world awash in vegan cookbooks, Colleen has come up with another standout that is
unique, fun, informative, and compellingl"
-Matt Ball, Executive Director of Vegan Outreach and co-author of
The Animal Activist's Handbook

Maximize Your
Nutrient Intake and
Optimize Your Health by
Eating Antioxidant-Rich
,
Fiber-Packed ,
Color-Intense Meals
That Taste Great
COLLEEN PATRICK-GOUDREAU
Author of The Vegan Table and the award-winning The Joy of Vegan Baking
FAIR WINDS
PRE S S
BEVERLY , MASSACHUSETTS
Text © 2010 Colleen Patrick-Goudreau
Photography © 2010 Rockport Publishers
First published in the USA in 2010 by
Fair Winds Press, a member of
Quayside Publishing Group
100 Cummings Center
Suite 406-L
Beverly, MA 01915-6101
www.fairwindspress.com
All rights reserved. No part of this book may be reproduced or
utilized, in any form or by any means, electronic or mechanical,
without prior permission in writing from the publisher.
l413121110 12345
ISBN-13: 1-978-59233-439-1
ISBN-lO: 1-59233-432-6
Library of Congress Cataloging-in-Publication Data
Patrick-Goudreau, Colleen.
Color me vegan: maximize your nutrient intake and optimize
your health by eating antioxidant-rich, fiber-packed, color
intense meals / Colleen Patrick-Goudreau.
p. cm.
Includes bibliographical references and index.
ISBN -13: 978-1-59233-439-1
ISBN-lO: 1-59233-439-3
1. Veganism. 2. High-fiber diet. 3. Antioxidant. I. Title.
TX392.P385 2010
613.2'86--dc22
2010028152
Cover and book design: Debbie Berne Design
Photography: Ekaterina Smirnova, all photos unless
otherwise noted
Bill Bettencourt, pages 47,63,97, 114,127, 136,
141,194,231,239, 251
Food Styling: Jen Straus, pages 47,63,97,114, 127, 136, l41,
194,231,239,251
Printed and bound in China
To Simon Pieman
You brought color, life, and light into this world,
and it was with dignity, grace, and beauty that you
left it. You are sorely missed and fiercely loved.
c o n T e n T S
INTRODUCTION why I wrote this book 8
why eat by color? 9
what are phytochemicals? 12
how to read this book 13
COLOR ME RED .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .... . .. .. ... 16
starters and salads 18
The Bright,
the Bold, and soups and stews 23
the Beneficial sides 28
main dishes 33
desserts 38
CHAPTER 2 COLOR ME ORANGE 44
starters and salads 46
The "Beta" to
See You With soups and stews 51
sides 55
main dishes 61
desserts 68
CHAPTER 3 COLOR ME YELLOW 72
starters and salads 74
Let the
soups and stews 82
Sunshine In
sides 88
main dishes 92
desserts 95
CHAPTER 4 COLOR ME GREEN 102
starters and salads 105
The Pigment
soups and stews 109
of Life
sides 117
main dishes 123
desserts 126
CHAPTER 5 COLOR ME 132
BLUE/PURPLE starters and salads 134
soups and stews 139
Flower-Inspired
sides 145
Power
main dishes 151
desserts 155
CHAPTER 6 COLOR ME 162
WHITE/TAN starters and salads 164
soups and stews 169
Fiber-Rich
sides 174
and Filling
main dishes 179
desserts 184
COLOR ME ••• •• ••• • ••••• • •• 190
BLACK/BROWN starters and salads 193
soups and stews 199
Comfort and
sides 204
Warmth Mingled
with Drama main dishes 209
desserts 214
CHAPTER 8 COLOR ME 222
THE RAINBOW! starters and salads 224
soups and stews 229
A Veritable Feast
sides 233
for the Eyes
main dishes 238
desserts 246
resources and recommendations 252
acknowledgements 253
about the author 254
index 255
I n T r O D U C T I o n
WHY I WROTE THIS BOOK
In the work I do guiding people toward a way of eating that reflects their own compassion and
desire for health, I am blessed to hear from countless people whose lives have been transformed.
One of the most gratifying responses I receive is from people who've discovered my work be
cause of their interest in eating healthier but who then find that they become open to their com
passion for animals. On the flip side, I also hear from people who find my work because of their
compassion for animals but who learn to eat healthier. It's so gratifying to fill both these needs.
When it comes to living ethically, my message is simple: live according to your own values
of kindness and compassion. When it comes to my message of eating healthfully, my message is
equally simple: eat by color.
It really is that easy. When shopping at the grocery store or farmers' market, fill your
baskets with color. And when I say color, I mean naturally occurring color-not artificial color,
not color on a flashy cereal box. I mean the variety of color we admire when walking through a
flower garden or strolling through a farmers' market or when imagining an autumn cornucopia.
I mean the color in plants. And the healing power of these plants is found in their color.
The Color Is in the Plants
Not that I would do it any other way, but in truth, it would be impossible to write a book on the
healthful aspects of colorful foods and include animal products in the form of meat, fish, dairy,
or eggs. The only way to authentically write a cookbook that emphasizes the benefits of eating
by color is to write a vegan cookbook. The phytochemicals, antioxidants, and fiber-all of the
healthful components of plant foods-originate in plants, not animals.
Let me repeat: phytochemicals/phytonutrients Cphyto, after all, means "plant"), antioxi
dants, and fiber originate in plants, not animals. If they are present, it is because the animal ate
plants. And why should we go through an animal to get the benefits of the plants themselves?
To consume unnecessary, unseemly, and unhealthy substances, such as saturated fat, animal
protein, lactose, and dietary cholesterol, is to negate the benefits of the fiber, phytonutrients,
vitamins, minerals, and antioxidants that are prevalent and inherent in plants.
8 COLOR ME VEGAN
Focused on Color
And so with the intention of making it as easy as possible to center your diet around color,
I am thrilled to bring you Color Me Vegan. Every recipe in this book is guided by color, which
enabled me to emphasize the whys and wherefores of eating by color, to encourage you to ex
pand your edible color palette, and to help you increase your health by offering recipes based on
nutrient-dense foods. In other words, the organization of this book is meant to raise the bar and
give you everything you need to eat consciously, compassionately, and creatively.
Although it was easy to craft so many recipes based on the hundreds of edible plant foods
available to us, I made a point to provide as much variety as possible. I also made a conscious
effort to keep the recipes simple and the ingredients familiar. I mention some foods that might
seem more exotic (purple potatoes, blue cornmeal, and white asparagus), but the fact is these
ingredients are more available than ever before in such places as farmers' markets, large natural
food stores, and online. But because I'm conscious of ingredients that might be harder to find, I
always let you know that the more familiar version may be used in its stead (red potatoes, yel
low cornmeal, or green asparagus, respectively).
My hope is that these recipes will help you make nutrient-rich, flavor-dense, aesthetically
exciting food choices and that they reflect the abundance of healthful, compassionate options
we can make every time we eat.
WHY EAT BY COLOR?
If we've heard it once, we've heard it a thousand times: eat your vegetables! From the day we
moved on to solid foods until the day we moved out of the house, we heard this culinary com
mand at least three times a day. Yet at some point, we tuned it out.
A new study confirms this: Americans are eating fewer vegetables than ever. Researchers
evaluated data from two large national health surveys and reviewed how many people ate three
or more servings of vegetables a day (french fries counted!). In the first survey, 35 percent met
the goal; in the second survey, ten years later, only 32 percent did. And as many as 50 percent of
Americans don't eat a piece of fruit all day long.
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