Thrive Foods: 200 Plant-Based Recipes for Peak Health PDF
Preview Thrive Foods: 200 Plant-Based Recipes for Peak Health
“I am forever grateful to this book. I have noticed increased energy and more restful sleep. B 200 B R I am following [these] recipes, and loving them.”—Hugh Jackman on Thrive R E A Plant-Based N Z D Recipes for I E A Peak Health Boost your health while treading lightly on the planet—one recipe at a time. R N B uilding upon the stress-reducing, health-boosting nutritional philosophy introduced in his acclaimed vegan nutrition guide Thrive, professional Ironman triathlete Brendan Brazier now turns his attention to your dinner plate (breakfast bowl and lunch tray too). Where does your food come from, and is it healthy? How can you be sure that you are receiving the nutrients you need? In Thrive Foods, Brazier clearly explains how nutrient-dense, plant-based foods are the best form of proactive health insurance and environmental sustainability rolled into one. And that’s not all. Thrive Foods also features 200 nutritionally complete, easy-to-make recipes that utilize the power of super- foods such as maca, chia, hemp, and chlorella, and that avoid common allergens, such as wheat, yeast, gluten, soy, dairy, and corn. With recipes from celebrated chefs (Tal Ronnen, Chad Sarno, and others) and award-winning restaurants (such as Millennium and Candle 79), the healthy and delicious dishes include: f o o d s Pumpkin Gnocchi | Italian Garden Stir Fry | Spicy Black Bean Chili | Quinoa Falafels | Chocolate Goodness Smoothie | Cool Coconut Orange Squares | Indian-Spiced Lentil Hemp Burgers | Banana Cream Pie | f Summertime Chef Salad | as well as Brazier’s signature energy bars and gels and many more . . . o o If you’re looking for sustainable energy, high-quality sleep, physical strength, and mental sharpness to d meet modern-day demands, Thrive Foods is the resource for you. s Brendan Brazier is a former professional Ironman triathlete and the creator of VEGA, an award-winning whole food product line. Recognized as one of the world’s foremost authorities on plant-based 200 nutrition, Brazier is a guest lecturer at Cornell University. He lives Plant-Based in Los Angeles. Recipes for Peak Health B R E N D A N B R A Z I E R www.brendanbrazier.com Scan to watch Brendan talking about Thrive Foods. Professional Ironman Triathlete and Formulator of Vega™ $20.00 HEALTH / DIET DA CAPO PRESS Lifelong Books A Lifelong Original A Member of the Perseus Books Group Cover design by Alex Camlin www.dacapopress.com Cover photograph © Stockfood Author photograph by Julie Morris Praise for Thrive Foods “Drawing from studies preformed by top international organizations, Brendan Brazier cuts through the clutter. Putting the information into clear and relatable terms, he effectively illustrates the easiest, most immediate, and most dramatic form of activism we can all participate in: choosing our food. Thrive Foods is the definitive guide to nourishing ourselves, while deliciously saving our world. It’s time to Thrive!” —Elizabeth J. Kucinich, director of public and government affairs, Physicians Committee for Responsible Medicine “Thrive Foods makes the art of healthy eating and the concept of a nutrient dense diet easy to understand and compelling to follow. A must read for anyone who wants to be healthy, live longer, and eat the best foods our planet has to offer.” —Terry Tamminen, former chief policy advisor to Governor Schwarzenegger, president of Seventh Generation Advisors “The world needs to move away from meat. As Brendan Brazier so convincingly shows, a plant-based diet is better for the planet and better for human health. His wonderfully inventive vegan recipes give us food that is both nutritious and inviting.” —Chris Goodall, bestselling author of How to Live a Low Carbon Life “Brendan Brazier has helped top athletes achieve a whole new level of performance through optimal nutrition, and now he’s helping readers everywhere reach peak health. Brendan Brazier is your guide to getting healthy and fit through optimal nutrition. I have long relied on Brendan’s expertise, and you will, too. And the recipes are almost as fast as Brendan is! Each one is quick, easy, and delicious, so you’ll be off and running in no time!” —Neal Barnard, M.D., president, Physicians Committee for Responsible Medicine Praise for Thrive and Thrive Fitness “Brendan’s knowledge is second to none.” —Simon Whitfield, Olympic gold medalist (triathlon, Sydney 2000) “Thrive is an eye-opening and a life-changing book. It should replace bibles in hotels.” —Dave Zabriskie, professional cyclist, Tour de France stage winner, and record holder of the fastest time trial in Tour de France history “Thrive has revolutionized the way I go about fueling my body and helped push me to a higher level of performance and workout recovery. There’s no other resource like it out there.” —Mac Danzig, Ultimate Fighter 6 champion “Thrive is a life-changing book!” —Jon Hinds, former LA Clippers strength-training coach and advisor to MLB and NFL teams “Thrive is an authoritative guide to outstanding performance, not just in top-level athletics but in day-to-day life.” —Neal D. Barnard, M.D., president, Physicians Committee for Responsible Medicine “Brendan Brazier’s Thrive will increase the micronutrient density of your eating style and enable you to live longer, live healthier, and thrive.” —Joel Fuhrman, M.D., bestselling author of Eat to Live and Eat for Health “Thrive is a must read.” —T. Colin Campbell, Ph.D., author of the bestselling The China Study “Quite possibly the most life-changing book you’ll ever read. For maximizing fitness and vitality, Thrive has no equal.” —Erik Marcus, publisher of Vegan.com “Quite simply, Thrive is the most comprehensive nutrition and lifestyle program we’ve ever seen.” —The G Living Network THRIVE FOODS A former professional Ironman triathlete, and a two-time Canadian 50 km Ultra Marathon champion, brendan brazier is the author of Thrive and Thrive Fitness, as well as the creator of an award-winning line of whole food nutritional products called Vega. Recognized as one of the world’s foremost authorities on plant- based nutrition, Brendan is a guest lecturer at Cornell University and presents an eCornell module entitled “The Plant-Based Diet and Elite Athleticism.” Brendan was chosen as one of the 25 Most Fascinating Vegetarians by VegNews Magazine and named one of the Top 40 Under 40 most influential people in the health industry by Natural Food Merchandiser. He has been nominated three times for the prestigious Manning Innovation Award for the creation of the Vega formula. brendanbrazier.com Also by Brendan Brazier Thrive Fitness Thrive Thrive foods 200 Plant-Based ReciPes foR Peak HealtH Brendan Brazier A Member of the Perseus Books Group Copyright © 2011 by Brendan Brazier Photos by Julie Morris and Brendan Brazier All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the publisher. Printed in the United States of America. For information, address Da Capo Press, 11 Cambridge Center, Cambridge, MA 02142. Graphics created by Tommy Heiden Cataloging-in-Publication data for this book is available from the Library of Congress. First Da Capo Press edition 2011 Thrive Foods: 200 Plant-Based Recipes for Peak Health was originally published in 2011 by the Penguin Group (Canada) as Whole Foods to Thrive: Nutrient-Dense, Plant-Based Recipes for Peak Health. This edition is published by arrangement with the Penguin Group (Canada). PB ISBN: 978-0-7382-1511-2 E-book ISBN: 978-0-7382-1512-9 Library of Congress Control Number: 2011928480 Published by Da Capo Press A Member of the Perseus Books Group www.dacapopress.com Note: The information in this book is true and complete to the best of our knowledge. This book is intended only as an informative guide for those wishing to know more about health issues. In no way is this book intended to replace, countermand, or conflict with the advice given to you by your own physician. The ultimate decision concerning care should be made between you and your doctor. We strongly recommend you follow his or her advice. Information in this book is general and is offered with no guarantees on the part of the authors or Da Capo Press. The authors and publisher disclaim all liability in connection with the use of this book. The names and identifying details of people associated with events described in this book have been changed. Any similarity to actual persons is coincidental. Da Capo Press books are available at special discounts for bulk purchases in the U.S. by corporations, institutions, and other organizations. For more information, please contact the Special Markets Department at the Perseus Books Group, 2300 Chestnut Street, Suite 200, Philadelphia, PA, 19103, or call (800) 810-4145, ext. 5000, or e-mail [email protected]. 10 9 8 7 6 5 4 3 2 1 COnTEnTS Introduction 1 1 Health’s Dependence on Nutrition 9 Reducing Nutritional Stress 10 Nutrition’s Influence on Sleep 14 Nutrient Density: What It Is and Why It Matters 16 Guiding Principles 21 2 Eating Resources: The Environmental Toll of Food Production 33 Arable Land 33 Fresh Water 41 Fossil Fuel 45 Air Quality 50 3 An Appetite for Change: Environmental and Health Solutions Through Food 69 The United Kingdom’s Low-Carbon Diet 70 Whole Foods Market: “Health Starts Here” Program 73 The Nutrient-to-Resource Ratio: What It Is and Why It Matters 74 Nutrient-to-Arable-Land Ratio 76 Nutrient-to-Water Ratio 78 Nutrient-to-Fossil-Fuel Comparison 78 Nutrient-to-Emission Ratio 80 The Low Cost of High Nutrition 83 Why Does a Hamburger Cost More Than an Apple? 85 The Great Environmental Divide: Meal Plan Comparisons 87 4 Eight Key Components of Good Nutrition 93 Alkaline-Forming Foods 93 Antioxidants 94 Calcium 95 Electrolytes 96 Essential Fats 98 Iron 99 Phytonutrients 100 Raw Food 101 5 Nutrient-Dense Whole Foods to Thrive 103 Whole Foods to Thrive Pantry Essentials 103 Next-Level Foods 119 6 Whole Foods Recipes 127 DRINKS Sunflower Seed Hemp Milk (and Chocolate Variation) 128 Sacha Inchi Milk (and Chocolate Variation) 128 Ginger Pear Smoothie with Sunflower Seed Hemp Milk 129 Chocolate Almond Smoothie with Sacha Inchi Milk 129 Brendan’s Original Lemon-Lime Sports Drink 130 The Brazier (Thrive Juice Bar) 130 Thai Avocado Smoothie (Thrive Juice Bar) 131 Coconut Thai Lime Leaf Smoothie (Thrive Juice Bar) 131 Coconut, Mango, Yellow Curry Smoothie (Thrive Juice Bar) 132 La Belle Verte (The Beautiful Green One) Smoothie (Crudessence) 132 Kombucha Mojito 133 Green Mango Dessert Smoothie 133 Pomegranate Smoothie 134 Tropical Pineapple Papaya Smoothie 134 Chocolate Goodness Smoothie 135 BREAKFASTS Toasted Chia Ginger Pear Cereal 136 Sacha Inchi Baked Apple Cinnamon Cereal 137 Breakfast Blueberry Chia Pudding 138 Chocolate Raspberry Chia Pudding 138 New Potato Pancakes 139 Buckwheat Banana Pancakes 140 Blueberry Pancakes 141 Wild Rice Yam Pancakes 142 SALADS Thai Salad (Matthew Kenney) 143 Beet Salad with Lemon Herb Cream Cheese (Ravens’ Restaurant) 144 viii THRIVE FOODS Contents ix Roasted Beet and Fennel Salad with Belgium Endive (Millennium) 145 Roasted Vegetable Salad with Roasted Garlic Dressing (Candle 79) 146 Shaved Zucchini and Sacha Inchi Salad 147 Spicy Lentil Salad (Beets Living Foods Café) 148 Cumin-Style Cabbage Salad with Tart Green Apple 149 Good Roots Salad with Coconut-Cumin Dressing 149 Dilled Spinach Salad with Avocado 150 New Caesar Salad 151 Summertime Chef Salad 152 Summer Chopped Salad (Tal Ronnen) 153 Watercress Salad with Roasted Beets 154 Mexican Salad Bowl 155 Wilted Chard Salad with Lima Beans 155 South of the Border Coleslaw 156 Dandelion Salad with Sundried Tomatoes and Lentil Dressing 157 Hemp Seed Kale Salad 158 Quick Kale Avocado Salad (Chad Sarno) 159 Chinese Chopped Salad 160 Chopped Garden Salad 161 Asian Vegetable Noodle Salad 162 Asian Carrot Avocado Salad 163 Candied Grapefruit Salad (Amanda Cohen) 164 SOUPS AND SIDES Cream of Asparagus Soup (Tal Ronnen) 165 Consommé: Tomato Water, Merlot-Pickled Onions, Avocado, and Mint (Chad Sarno) 166 Black Bean Soup (Candle 79) 168 Tomato Soup 169 Curry Soup 169 Very Green Raw Soup (JivamukTea Café) 170 Spinach Cream Soup (Crudessence) 170 Chilled Summer Greens and Avocado Soup with Truffled Cashew Sour Cream (Millennium) 171 Cool Cantaloupe Soup 171 Chilled Cream of Beet Soup 172 Chilled Cucumber Avocado Soup (Horizons) 173 Lentil Soup with Wilted Spinach 174 Chilled Carrot Ginger Soup 174 Young Coconut Soup 175 viii THRIVE FOODS Contents ix
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