The Ultimate Age-Defying Plan: The Plant-Based Way to Stay Mentally Sharp and Physically Fit PDF
Preview The Ultimate Age-Defying Plan: The Plant-Based Way to Stay Mentally Sharp and Physically Fit
Copyright Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Da Capo Press was aware of a trademark claim, the designations have been printed in initial capital letters. Copyright © 2019 by Mark Reinfeld and Ashley Boudet, ND Cover design by Kathleen Lynch Cover photograph © Okea/Dreamstime.com Cover copyright © 2019 Hachette Book Group, Inc. Salt-Free Seasoning, Balsamic Reduction, Vegan Mayonnaise, Vegan Sour Cream, and Raw Cashew Sour Cream were originally printed in Healing the Vegan Way © 2016 by Mark Reinfeld. Hachette Book Group supports the right to free expression and the value of copyright. The purpose of copyright is to encourage writers and artists to produce the creative works that enrich our culture. The scanning, uploading, and distribution of this book without permission is a theft of the author’s intellectual property. If you would like permission to use material from the book (other than for review purposes), please contact [email protected]. Thank you for your support of the author’s rights. Da Capo Press Hachette Book Group 1290 Avenue of the Americas, New York, NY 10104 dacapopress.com @DaCapoPress First Edition: February 2019 Published by Da Capo Lifelong Books, an imprint of Perseus Books, LLC, a subsidiary of Hachette Book Group, Inc. subsidiary of Hachette Book Group, Inc. The Hachette Speakers Bureau provides a wide range of authors for speaking events. To find out more, go to www.hachettespeakersbureau.com or call (866) 376-6591. The publisher is not responsible for websites (or their content) that are not owned by the publisher. Photographs by Elizabeth Arraj, Olivia Wallace, and Mark Reinfeld Library of Congress Cataloging-in-Publication Data Names: Reinfeld, Mark, author. | Boudet, Ashley, author. | Klaper, Michael, author. Title: The ultimate age-defying plan: the plant-based way to stay mentally sharp and physically fit / Mark Reinfeld and Ashley Boudet, ND, with Michael Klaper, MD. Description: First edition. | New York, NY: Da Capo Press/Hachette Book Group, 2019. | Includes index. Identifiers: LCCN 2018028374| ISBN 9780738234731 (pbk.) | ISBN 9780738234748 (ebook) Subjects: LCSH: Nutrition. | Vegetarian cooking. | Health. | Rejuvenation. | LCGFT: Cookbooks. Classification: LCC TX837 .R449 2019 | DDC 641.5/636—dc23 LC record available at https://lccn.loc.gov/2018028374 ISBNs: 978-0-73823473-1 (paperback), 978-0-73823474-8 (ebook) E3- 20190116-JV-NF-ORI CONTENTS Cover Title Page Copyright Dedication Disclaimer Introduction part one HEALTHY AGING THE PLANT-BASED WAY 1: Live Longer, Live Better 2: Brain Health—Stay Mentally Sharp: Combat Cognitive Decline 3: Aging Takes Guts!: Optimize Your Digestion 4: Get Stronger: Better Bones, Joints, and Muscles 5: Protect Your Heart for the Long Run 6: Kidney Health Is Key 7: Look Younger: Secrets of Skin Health 8: Feel Younger: Less Stress, More Energy part two AGE-DEFYING VEGAN RECIPES 9: Basic Cooking Techniques DIY Date Syrup 10: Bountiful Beverages Rosemary Star Anise Tea Morning Miracle Green Dragon Bright Eyes Tonic Hydration Station Tart Cherry and Pomegranate Tonic Pumpkin Seed Milk Citrus Cleanse Kale Kiwi Avocado Juice Creamy Tropical Bliss Maca Pepita Elixir Strawberry Delight Cacao Turmeric Elixir Berry Peach Smoothie Choco-Cherry Berry Smoothie Bonus Recipes: Herbal Teas Digestive Support Tea Nourishing Tonic Calming Tea Adrenal Support 11: Breakfast of the Immortals Smashed Avocado Toast Supreme Superfood Granola Berry Good Breakfast Bowl Berry Chia Bowl with Pomegranate Chlorella Smoothie Bowl Superfood Buckwheat Pancakes Banana Pineapple Bread Savory Grits Ancient Sunrise Superseed Baked French Toast Tofu Rancheros 12: Sustaining Soups and Stews Raw Chilled Strawberry Soup Miso Roots Soup Coco-Lemongrass Soup Roasted Red Pepper Soup with Fennel Creamy Corn Chowder with Fire-Roasted Tomatoes and Dill Grecian Braised Cauliflower Soup Three Sisters Soup Shiitake Hot Pot Noodle Soup Purple Potato Soup Parsnip Leek Soup Adzuki Bean Tempeh Chili Kundalini Kitchari 13: Superfood Salads and Dressings Salad in a Jar Tomato Cucumber with Pine Nuts Domo Arigato Arame Salad Daikon with Avo Goddess Dressing Arugula Walnut Salad with Cashew Dill Dressing Sunny Kale Salad Raw Fettuccine Alfreda Kale Millet Tabbouleh Sally’s Super Simple Slaw Wilted Collard Salad Butter Bean Salad Club Med Pasta Salad Cool Bean Salad with Farro, Fava, and Fennel Oil-Free Roasted Red Pepper Dressing Zesty Lemon Sriracha Dressing Turmeric Tahini Dressing 14: Ageless Appetizers and Side Dishes Lemon Dill Asparagus Spears Steamed Supreme Santorini Okra Tomato Grilled Vegetables Extraordinaire Cashew Cheese–Stuffed Sweet Peppers Smoky Truffled Baked Broccoli Fries Roasted Cauliflower and Broccoli Smoky Roasted Beets Coco Jackfruit Nuggets Magical Mushroom Medley Braised Kale with Shallots and Slivered Almonds Quintessential Quinoa Pilaf Baked Cajun Veggie Fritters Cumin Chickpeas Rosemary Polenta Croutons Sweet Chili Brussels Sprouts Sweet and Spicy Plantains Garlicky Whipped Parsnips Baked Sesame Zucchini Fries Garlicky Hummus Stacked Avocados Rainbow Roasted Roots Coco Cauliflower Pilau Rice Herb-Roasted Potatoes Curried Cauliflower Pakora Chimichurri Grilled Cauliflower Steaks Miso Ginger Glazed Eggplant Pineapple Fried Rice Skillet Corn Bread Cheezy Artichoke Dip Loaded Nachos Coconut Maple Glazed Sweet Potatoes with Toasted Walnuts Asian Couscous 15: Marvelous Main Dishes Lemony Herbed Cauliflower Roast Black-Eye Cabbage Spinach Chickpeas Himalayan Lentils and Greens Black Gomasio Crusted Tofu Jackfruit Taco Filling BBQ Jackfruit Classic Stir-fry Brazenly Braised Tempeh Herb-Roasted Tofu Roasted Tofu with Almond Sauce Black Rice Sushi with Wasabi Mayo El Tortilla Pizza Savory Baked Seitan Marvelous Macro Meal Sweet Potato Black Bean Sliders Mac n Cheez Thai Red Coconut Curry Portobello Cheez Steak Stuffed Peppers Mushroom Risotto Quinoa Quiche Polenta Piecrust Papas, Bean, and Greens Burritos Hummus Panini with Balsamic Massaged Kale Braised Mushroom Stroganoff Roasted Butternut Squash Penne with Sage Brats and Kraut Pecan Sage Holiday Loaf 16: Cutting-Edge Condiments and Sauces Soup Stock Cajun Spice Mix Ethiopian Spice Mix, a.k.a. Berbere Herbes de Provence Spice Mix Indian Spice Mix Italian Spice Mix Mexican Spice Mix Moroccan Spice Mix
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