POWERED

FOR LIFE
Eat Your Way to Lasting Health WITH 52 SIMPLE STEPS & 125 DELICIOUS RECIPES

PLANT-

SHARON PALMER, RD

THEEXPERIMENT
N E W YO R K

Contents
Foreword Introduction 1. Create your own plant-powered goal.
Fettucini with Romesco Sauce Shanghai Stir-Fried Vegetables with Forbidden Rice
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2. Take meat off the center of your plate.

Tofu Mushroom Tacos Arugula Salad Whole Wheat Pizza Chickpea Soup with Kale and Zaatar

3. Reclaim your culinary traditions.

Green Bean Casserole with Caramelized Onions Jambalaya with Red Beans and Okra Sesame Udon Salad with Snow Peas

4. Learn your foods pedigree: organic, sustainable, compassionate?

Tuscan Kale Nectarine Salad with Brazil Nuts Truffled Mashed Gold Potatoes and Celery Root

5. Create a plant-powered pantry arsenal.

Farro White Bean Veggie Burgers Steel Cut Oats Risotto with Asparagus

6. Spend some time in the kitchen every day and enjoy it!
Sun-Dried Tomato and Olive Focaccia Yellow Squash Stuffed with Saffron-scented Rye-Berries Amaranth Ginger Cookies

7. Eat with plants growing seasons.

Creamed Spring Peas and Potatoes with Dill Ginger Cardamom Baked Acorn Squash Stone Fruit Trifle

8. Put real foods rst.

Tofu Cobb Salad Buckwheat Tabbouleh Flax Teff Porridge with Dates & Figs

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9. Make variety your motto.

Spicy Black Eyed Pea Salad Polenta with Puttanesca Sauce Green Flageolet Beans with Rosemary and Olives

10. Choose foods as close to nature as possible

Roasted Chickpeas with Spices 000 Haricots Verts Salad with Tomatoes and Marcona Almonds 000

11. Eat more, weigh less.

Latin Pineapple and Mango with Toasted Coconut Endive Salad with Peas and Pea Shoots Roasted Lemon Sage Brussels Sprouts with Hazelnuts

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12. Read it before you eat it.

Easy Peanut Soba Noodles with Seitan Zucchini Orzo Soup Sweet Pepper Rye Pilaf

13. Be globally inspired.

Swedish Pea Soup Thai Lettuce Wraps Pesto Trapenese with Penne

14. Eat the whole plant.

Lentils with Wild Mushrooms and Stem Broccoli Borscht with Beets and Beet Greens

15. Eat your way to the end of the rainbow.

Blueberry Oatmeal Waffles Apple Fennel Salad with Arugula Indian-Style Spicy Lentil Stew

16. Good meals dont just happenplan them wisely.

Sweet Potato Gnocchi with Pistachio Sauce Exotic Red Cabbage and Spelt Salad

17. Give food shopping meaning and purpose.

African Yams with Lentils Eggplant Artichoke Lasagna Mediterranean Eye of the Goat Beans

18. Look for plants in all the right places.

Strawberry Macadamia Shortcake Roasted Lemon Dill Asparagus with Tofu
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19. Foster friendly bacteria.

Black Bean Corn Chili Banana Coconut Brown Rice Pudding

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20. Aim for at least 6 servings of veggies.

Spaghetti Squash with Pomodoro Sauce Miso-Braised Kohlrabi with Cashews

21. Enjoy sweets when theyre worth it.

Creamy Peanut Butter Pie Applesauce Raisin Snack Cake Sweet Potato Maple Pie with Pecans

22. Shoot for 3 to 4 servings of fruit a day.

Melon Basil Sorbet Peach Cranberry Crumble

23. Pay respect to heritage foods.

Cajun Rattlesnake Beans with Corn Summer Succotash with Heirloom Tomatoes

24. Dont forget mealtime, especially breakfast.

Pinto Bean Tofu Breakfast Rancheros Peanut Butter Banana Quinoa Breakfast Bowl Pear Buckwheat Pancakes

25. Be very picky about carbs.

Pumpkin Spice Muffins with Pumpkin Seeds Stir-Fried Barley with Sea Vegetables and Peanuts

26. Remember fresh isnt always best.

Tortilla Soup Fig Oat Bars

27. Eat well on the run.

Bombay Carrot, Beet and Bulgur Salad Curried Tofu Papaya Wrap with Watercress

28. Snack right!

Edamame Hummus Popped Sorghum with Cajun-Maple Seasoning

29. Invest in the money- and time-saving tools you need.

Smoky Chili with Sweet Potatoes Puerto Rican Pigeon Peas with Sofrito

30. Lose your fear of fats.

Fresh Guacamole Dip Pecan Cherry Chia Nutrition Bars

31. Eat a dark green leafy vegetable every day.

Harvest Salad with Wild Rice, Persimmons,

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and Baby Spinach Tuscan Fusilli with Swiss Chard and Fava Beans

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32. Bean it up!

Caribbean Calypso Beans French Lentil Salad with Cherry Tomatoes

33. Power up on nuts and seeds.

Seeded Whole Wheat Biscuits Scandinavian Apple Oatmeal Almond Porridge Artisanal Nut and Seed Spread

34. Boost bone-loving foods.

Grits Smothered with Wild Greens Portobello Mushroom Spinach Quiche

35. Eat mindfully.

Tomato Barley Soup Berries Butter Lettuce Salad with Balsamic Vinaigrette

36. Make the switch to extra virgin olive oil.

Roasted Cauliflower with Indian Spices Pantescan Potato Salad

37. Sport a plant-based milk mustache.

Baked Potato Soup Strawberry Soy Lassi

38. Spice it up!

Muhummura Red Lentil Soup with Root Vegetables and Sage Moroccan Vegetable Couscous Tagine

39. Ditch the salt, power up on real avor.

Black Bean Cilantro Avocado Quesadilla Rustic White Bean and Sun-Dried Tomato Toasts Persian Apricot Couscous

40. Share the plant power.

Cashew Cheese with Popped Seeds Butternut Squash and Onion Salad with Pumpkin Seeds Espresso Tofu Cheesecake

41. Make friends with soy.

Ratatouille with Tofu Tempeh Noodle Skillet with Bok Choy California Tofu Scramble with Avocado

42. Become a smoothie operator.

Fruits and Greens Smoothie Breakfast Almond Fruit Shake

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43. Get a daily plant-powered omega-3 boost.

Banana Walnut Flax Bread Dark Chocolate Cherry Trail Mix Farro Hemp Cereal with Fresh Berries

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44. Embrace whole grains for avor and health.

Ruby Winter Quinoa Salad Orange Millet Scones

45. Give sprouted grains and beans a try.

Zucchini Verde Rice Sprouted Lentil Granola with Apricots

46. Hunt for mushroom umami.

Savory Shitake and White Bean Bake Broccoli Mushroom Gratin

47. Take a bite out of raw foods.

Kiwi Herb Salad with Pistachios and Orange Dressing Spring Vegetable Salad with Green Goddess Dressing

48. Make it coffee or tea time today.

Lemon Lavender White Tea Cooler Whipped Hazelnut Iced Coffee Flower Pomegranate Tea

49. Splurge on dark chocolate in petite portions.

Chili Hot Chocolate Black Bean Brownies with Walnuts

50. Imbibe alcohol for tradition and health, but do it moderately.

Hot Spiced Wine

51. Find a place for fermented foods.

Korean Kimchi Hot Pot Ethiopian Injera

52. Create a new plant-powered goal.

Roasted Root Vegetables with Caraway Seeds Savory Grain and Walnut Loaf with Mushroom Sauce Chimichurri Seitan Skewers

Appendix of cross-references Further reading

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shanghai stir-fried vegetables with forbidden rice

ACTIVE PREPARATION TIME: 12 minutes TOTAL PREPARATION TIME: 30 minutes

A traditional Chinese stir-fry includes a mix of exotic plant foodsbamboo shoots, water chestnuts, baby cornthat are often available preserved in cans. With a fresh mix of carrots, Chinese cabbage, and bean sprouts, this dish is loaded with avor and texture. The colors really pop when juxtaposed with jet-black forbidden riceso precious that it was reserved for Chinese emperors.
MAKES 8 SERVINGS (about 1 cups stir-fry with cup rice each)

113 cups dry forbidden (black) rice 213 cups water 1 tablespoon sesame oil 1 medium carrot, sliced 1 medium onion, coarsely sliced 3 medium garlic cloves, minced 1 teaspoons minced fresh ginger 1 tablespoon black sesame seeds 1 medium green bell pepper, coarsely sliced 1 cup drained canned baby corn (about TK can) One 8-ounce can water chestnuts, drained One 8-ounce can bamboo shoots, drained 3 cups Chinese (Napa) cabbage, sliced 1 cup sliced mushrooms 1 cup fresh bean sprouts cup chopped fresh cilantro 3 tablespoons reduced sodium soy sauce teaspoon rice vinegar 1 tablespoon agave nectar cup vegetable broth 1 tablespoon cornstarch 2 green onions, sliced cup coarsely chopped cashews

1. Place the rice and water in a small pot, cover, and simmer over
medium-low heat for about 30 minutes, until done.

2. Meanwhile, heat the sesame oil in a large saut pan or wok over TK
heat.

3. Add the carrot, onion, garlic, ginger, and sesame seeds and saut for 8
minutes.

4. Add the bell pepper, baby corn, water chestnuts, and bamboo shoots
and saut for an additional 3 minutes.
2 Create your own plant-powered goal

5. Add the cabbage, mushrooms, sprouts, and cilantro, and saut for an
additional 3 minutes.

6. Mix the soy sauce, vinegar, agave nectar, broth, and cornstarch in a
small dish until smooth. Add to the pan with the vegetables and continue to saut, until the sauce has thickened and the vegetables are crisp yet tender. Garnish the stir-fry with the green onions and cashews and serve with the rice.

note: A food processor may come in handy for slicing the fresh vegetables
in this recipe.

variation: Add 12 ounces of sliced extra rm tofu with cabbage.

NUTRITION INFORMATION PER SERVING: 000 calories, 000 g protein, 000 g carbohydrates, 000 g fat, 000 g saturated fat, 000 g fiber, 000 g sugar, 000 g sodium STAR NUTRIENTS: thiamin, riboflavin, vitamin B6, etc.

Create your own plant-powered goal