Change it up! by Chey Chang

CHANGE IT UP !

Sam Kass

White House Chef, Advisor for Nutrition Policy.

Nature is sensitive to any little changes of temperature. A few degree up or down can cause serious damage to the environment.

Sam Kass

Lots of our favorite types of food are made with cooking methods and ingredients that are not friendly to our environment. As the global warming issue gets more prominent, we should try out some new ways and ingredients that can reduce our damage to the earth, but still have the same joy and pleasure in cooking and eating.

CHANGE IT UP ! Stop Global Warming with Simple Recipes

Copyright ÂŠ 2019 by Tsu Che Chang All rights reserved. No part of this book may be reproducted in any form or by any means without permission from the publisher Printed in the United States of America Frist Printing, 2019 ISBN 0-12753849913-3-2 Penguin Books www.penguinbook.com

To our Earth, and people who wants to change

Content Introduction 8 Equipment 10

01 Cooking Method Chapter Overview

Fried Chicken

Doughnut 20 Chocolate Churros

Thai Style Ribs

02 Sustainable Ingredient

Chapter Overview

Squid Salad

Spicy Tomato Shellfish Stew

Filipino Chicken Adobo

Black Bean & Sweet Potato Soup

Chapter 1

03 Types of Diet Style Chapter Overview

Cauliflower Cheese PIe

Chocolate & Almond Fridge Fudge

Thai Coconut Curry Soup with Shrimp

Chicken & Cranberry Stuffed Sweet Potato

Index 56

Change up our cooking habits! Nature is sensitive to any little changes of temperture. A few degree up or down can cause serious damage to the environment.

Equipment

Frying Pan

Roasting Pan

Dutch Oven/ Heavy Stock Pot

Chapter 1

Chef's Knife

Wooden Spoon

Spatula

Serving Plate

Can Eating Habits Really Affect the Environment?

Your daily eating choices impact the environment greatly. Thus, changing your eating habits may prove to be one of the most effective ways to help preserve the environment. Fortunately, the choices that benefit the environment often keep you healthier, too, while leaving you with a wide variety of delicious foods to choose from.

Cooking Method

Everyone loves barbecuing in the summer or eating deep-fried doughnuts. However, the process of barbecue and deep-fried will cost lots of energy and wastages. By using a different method like baking instead of frying, you still can get the same flavor, but save more energy and have less waste. Oven Baked Fried Chicken

Oven Baked Doughnut

Oven Baked Chocolate Churros

Oven Baked Thai Style Ribs

The sun’s out, the barbecue is sizzling. That’s what the summer is all about, right? Unfortunately, this particular staple isn’t the best thing for the planet.

Chapter 1

Environmental Effect What with the emissions they can produce and the ethical and environmental problems with the charcoal we often use to fuel them, one of our favourite summer pastimes comes with some red flags for the eco-conscious.

Britain imported nearly 90,000 tonnes of charcoal last year, according to the BBC. In some cases, it is imported from tropical and subtropical parts of the world, destroying the habitat of plant and animal species.

But before you give up on al fresco dining, take heart in the fact there are ways to make your barbecue plans more sustainable.

For example, Namibia is the largest exporter of charcoal to Europe, and Friends of the Earth has flagged up a 2015 investigation that found a range of environmental and human issues with the country’s industry. Other charcoal importation hotspots include Nigeria and Paraguay, both of which are also facing huge deforestation issues.

“Burning coal may have its attractions, but it unfortunately releases clouds of harmful particulate matter into the air” Jenny Bates, clean air campaigner at Friends of the Earth, told HuffPost UK. “this is an especially harmful pollutant that worsens heart and lung disease, and causes lung cancer.” According to Bates, using a gas barbecue is “less harmful from an air pollution perspective, but it is unfortunately still a fossil fuel that won’t do the planet any good in the long run.”

Try to resist going for disposable barbecues. Not only are these fuelled by coal, they’re smothered in single-use plastic, effectively a double whammy when it comes to pollution.

If you can’t be swayed from coal and charcoal, there are some things you should bear in mind, such as where you source it from.

Chapter 1

Oven Baked

“Fried” Chicken

60mins

Difficulty

Cooking Time

Ingredients

Instructions

12 Chicken Thighs

1 Preheat oven to 350 degrees F.

3 Eggs

2 Place flour in a shallow plate or bowl and season with salt and pepper to taste.

1 cup All-purpose flour 1 tsp Paprika 1⁄2 cup Vegetable Oil 1 cup Italian Seasoned Bread Crumbs

3 Put the bread crumbs in another shallow plate or bowl and beat the eggs in another bowl. 4 Dredge the chicken piece by piece in flour, then the egg, then the bread crumbs, until all pieces are coated, set aside. 5 Pour the oil into a 9x13 inch baking dish. Add the chicken to the dish and sprinkle with paprika to your taste. 6 Bake in the preheated oven for 30 minutes, then turn pieces over and bake for another 30 minutes. Remove from oven and drain on paper towels.

Why not deep fry? Grease dumping and other forms of improper fryer oil disposal are illegal because of the severe environmental risks they pose. When used oil is poured down the drain, it hardens and infiltrates into local sewer, water and waste management facilities, which are not equipped to process FOG. When tossed in the trash or carelessly littered in the dirt or grass outside, FOG seeps into our ecosystems and affects our food supply.

Needless to say, establishments that do not take proper fryer oil disposal seriously face an array of consequences. To protect the environment, as well as the health of your employees, your customers and your business, be sure to responsibly dispose of your used oil. Routinely cleaning and maintaining your fryer equipment and grease traps can help prevent any negative result.

Chapter 1

Oven Baked

Thai Style Ribs

4-6hrs

Difficulty

Cooking Time

Ingredients

Instructions

1 cup sliced shallots

1 Put the vegetables and herbs and seasonings in the food processor, finely chopped into paste.

8 scallions, coarsely chopped 1 3-inch piece fresh ginger, sliced 8 large cloves garlic, peeled 1 cup coarsely chopped fresh cilantro 6 tbsps soy sauce 2 tbsps Thai or Vietnamese fish sauce 1 tsp kosher salt 1 tsp fresh coarsely ground black pepper 2 tbsps palm sugar 4 pounds pork spare ribs, cut by your butcher across the bone into 2 to 3-inch “racks,” each rack cut between the bones into individual 2 to 3 inch riblets

2 Place pork ribs in a large bowl. Thoroughly coat the ribs with the marinade, massaging the paste into the flesh for a minute or so. Cover and marinate at room temperature for 2 hours or up to 5 hours in the refrigerator, tossing the ribs once or twice during this time. 3 Preheat oven to 350°F. Spread the ribs out, boneside down, on two large, parchment-lined baking sheets and bake until ribs are deeply colored and very tender but not yet falling from the bone, about 11/2 hours, occasionally rotating the pans. Remove from the oven and serve with small bowls of Thai Chile-Herb Dipping Sauce.

Why noy Barbecue? Grease dumping and other forms of improper fryer oil disposal are illegal because of the severe environmental risks they pose. When used oil is poured down the drain, it hardens and infiltrates into local sewer, water and waste management facilities, which are not equipped to process FOG. When tossed in the trash or carelessly littered in the dirt or grass outside, FOG seeps into our ecosystems and affects our food supply.

Chapter 1

Oven Baked

Chocolate Churros

45mins

Difficulty

Cooking Time

Ingredients

Instructions

1 cup water

1 Preheat oven to 400°F (200°C). Place two baking sheets on top of each other.

1⁄₂ butter 1⁄₂ tsp vanilla extract 2 tbsps brown sugar 1⁄4 tsp salt 1 cup all purpose flour 3 eggs, at room temperature 1⁄4 cups sugar 1 tsp cinnamon powder

2 In a saucepan, add water, brown sugar, salt, and butter. Heat until the mixture starts to simmer. Whisk in the flour until there are no lumps and a dough ball has formed. Keep cooking it for about a minute over low heat, then take it off the heat and set aside. 3 In a jug, combine eggs and vanilla and whisk together. Using wooden spoon to incorporate egg mixture into your dough a little at a time. Stir well until eggs are incorporated and mixture has the appearance of mashed potatoes. 4 Transfer your dough to a piping bag fitted with a star nozzle. Pipe dough into long churros on the parchment-covered pans. Leave about 2 inches of space between the churros. 5 Bake for around 18-22 minutes. Turn off the oven and leave them in there for 10 minutes to dry. 6 Combine sugar, cinnamon and salt in a ziplock bag. Take the churros straight from the oven and toss them in the mixture until well covered and serve.

Chapter 1

Oven Baked

Jelly Doughnut

35mins

Difficulty

Cooking Time

Ingredients

Instructions

1 tsp active dry yeast

1 Mix the yeast, 1 tsp sugar and 1/4 cup warm water. Set it aside until foamy.

1⁄₂ tsp sugar 1⁄4 cup warm water 2 tbsps brown sugar 2 cups all-purpose flour 1⁄₂ tsp salt 1⁄4 cup sugar 3 tbsp melted butter 1 egg 3⁄4 cup milk 2 tbsp melted butter for brushing 12 tsp jelloy of your choice

2 In a large mixing bowl, combine the flour, salt and 1/4 cup sugar. Pour in the yeast mixture, melted butter, egg and the milk, use a mixing spoon and keep stirring until everything well-combines, for about 5 minutes. 3 Cover the bowl and let the dough proof until double its size. Prepare and line a baking pan with parchment paper. 4 Well-flouring your working space, pour the dough on the table. Pat the dough lightly to about 2 cm. Floured the round cookie cutter and cut the dough, transferring the round dough onto the baking tray. Cover the dough and let it rest for 20 minutes. 5 Preheat the oven to 375 degrees. Brush the donuts with melted butter and bake them until lightly brown around 12 minutes. Cool the donuts on a rack. 6 Prepare a pipping bag fitted with a long round cake decorating tip. Fill it up with your favorite jam or custard and pipe it into the donuts. Lightly dust it with some powder sugar before serving.

Chapter 1

Chapter 2

Sustainable Ingredient Fish is an important source of healthy fatty acids and vitamin D, but may also contain potentially harmful substances such as methylmercury. Red and processed meat contributes to the intake of saturated fat in the Danish diet and is associated with the development of different types of cancer, but red meat is also an important source of e.g. dietary iron. Squid Salad with Chickpea and Celery

Spicy Tomato Shellfish Stew

Filipino Chicken Adobo

Black Bean & Sweet Potato Soup

How much a piece of steak cost? A swathe of research released over the past year has laid bare the hefty impact that eating meat, especially beef and pork, has upon the environment by fueling climate change and polluting landscapes and waterways. Industrialized agriculture and the onset of the worst species extinction crisis since the demise of the dinosaurs means that livestock and humans now make up 96% of all mammals. But despite consuming the vast majority of farmland, meat and dairy accounts for just 18% of all food calories and around a third of protein. When land is used to raise animals instead of crops, precious water and soil are lost, trees are cut down to make land for grazing or factory-farm sheds, and untreated animal waste pollutes rivers and streams. In fact, it has such a devastating effect on all aspects of our environment that the Union of Concerned Scientists lists meat-eating as one of the biggest environmental hazards facing the Earth. Globally, animal agriculture is responsible for more greenhouse gases than all the worldâ&#x20AC;&#x2122;s transportation systems combined.

Cows must consume 16 pounds of vegetation in order to convert them into 1 pound of flesh. Raising animals for food consumes more than half of all water used in the U.S. It takes 2,500 gallons of water to produce a pound of meat but only 25 gallons to produce a pound of wheat. Producing just one hamburger uses enough fossil fuel to drive a small car 20 miles. Of all raw materials and fossil fuels used in the U.S., more than one-third are devoted to raising animals for food. A typical pig factory generates the same amount of raw waste as a city of 12,000 people. According to the Environmental Protection Agency, raising animals for food is the number-one source of water pollution. Of all agricultural land in the U.S., 87 percent is used to raise animals for food. Thatâ&#x20AC;&#x2122;s 45 percent of the total land mass in the U.S. About 260 million acres of U.S. forest have been cleared to create cropland to produce feed for animals raised for food. The meat industry is directly responsible for 85 percent of all soil erosion in the U.S.

Chapter 2

Scientists are increasingly pointing to a deeper lifestyle change that would be the single biggest way to help the planet: we need to eat far less meat.

Chapter 2

Chickpeas & Celery

mins

Squid Salad Difficulty

Cooking Time

Ingredients

Instructions

2 garlic cloves, grated

1 Mix garlic and ¹⁄₄ cup oil in a large bowl, Add squid and toss to coat.

¹⁄₄ cup extra-virgin olive oil 2 lb cleaned large squid ¹⁄₂ lemon, zested 1 medium red onion, thinly sliced 4 celery stalks, thinly sliced 2 15 oz cans chickpeas, rinsed ¹⁄₄ cup red wine vinegar ¹⁄₂ tsp salt

2 Heat a large heavy skillet over high 5 minutes. Cook squid until lightly charred and cooked through, about 3 minutes. 3 Transfer to a cutting board. Let cool slightly, then slice bodies into ¹⁄₂" thick rings. 4 Place squid in a large bowl and squeeze in juice from lemon. Add onion, celery stalks, chickpeas, and vinegar and toss to coat. Season with salt and pepper. Let sit for 10 minutes. 5 Just before serving, toss in celery leaves and drizzle with more oil.

The most sustainable protein? Humans have reached and in many cases surpassed sustainable fishing limits. In terms of the food web, we tend to start from the top and fish “downwards.” Fishermen fish out the top predators first, including large sharks, tuna, and whales, and then medium size fish such as cod, hake, and halibut that usually live long and grow slowly. The vacant space left by fish may be occupied by other species, with rapidly proliferating animals

having a clear advantage. And these animals are cephalopods. Squid, octopus, and cuttlefish live in the “fast lane”, growing quickly and typically living for only one or two years. Squid, octopus, and cuttlefish populations are booming across the world. These fast-growing, adaptable creatures are perfectly equipped to exploit the gaps left by extreme climate changes and overfishing.

Chapter 2

Spicy

Tomota Shellfish Stew

120mins

Difficulty

Cooking Time

Ingredients

Instructions

1 head of garlic, cloves separated, peeled

1 Preheat oven to 350°. Combine sliced garlic, onion, anchovies, drained tomatoes, fennel seeds, red pepper flakes, and oil in a heavy pot. Season with salt and cover pot, leaving lid slightly askew. Bake until tomatoes are dark red and jammy, 1¼–1½ hours.

1 medium onion, thinly sliced 4 oil-packed anchovy fillets 2 cans whole peeled tomatoes with juices. 1 tsp. fennel seeds 2 tsp. crushed red pepper flakes ¹⁄3 cup extra-virgin olive oil 1 tbsp. fresh lemon juice 1 cup no-salt-added clam juice 1 lb. littleneck clams, scrubbed 2 lb. mussels, scrubbed, debearded 8 large sea scallops, or jumbo shrimp 4 slices country-style bread, toasted

2 Remove pot from oven and crush tomatoes with a wooden spoon. Stir in clam juice and reserved tomato juices; season with salt. 3 Place pot over medium heat and bring to a simmer. Add clams and mussels, pushing into the liquid so they are all submerged. Cover pot and cook just until clams start to open, about 5 minutes. Nestling scallps into liquid, cover pot again and simmer just until scallops are cooked through, about 4 minutes. 4 Ladle stew into bowls. Drizzle with more oil and sprinkle with more red pepper flakes. Tuck a lemon wedge into each bowl.Serve the bread alongside.

4 lemon wedges for serving

Eat more oyster, it's good for the environment Oyster farms are booming in the Chesapeake Bay, as entrepreneurs lease farmable acres from the state and grow oysters in cages to meet an insatiable demand from consumers. And here’s what’s interesting: this kind of aquaculture is actually good for the environment. While aquaculture can be environmentally suspect, the general consensus from scientists studying Chesapeake Bay is that farming oysters is making the bay healthier by help-

ing remove pollutants. Translation: the more of them you eat, the better it is for the environment. More than 50 percent of the world’s seafood comes from aquaculture now. In some places, that’s a good thing, in some places, it’s not a good thing. If the oysters are grown responsibly, eat them. Increase the demand, increase the value of an oyster. This is a rare food product that is doing a really good thing for the environment.

Chapter 2

Filipino

mins

Chicken Adobo Difficulty

Cooking Time

Ingredients

Instructions

2 lbs chicken

1 Combine chicken, soy sauce, and garlic in a large bowl. Mix well. Marinate the chicken for at least 1 hour.

3 pieces dried bay leaves 8 tbsps soy sauce 4 tbsps white vinegar 5 cloves garlic crushed 2 cups water 3 tbsps vegetable oil 1 tsp sugar ¹⁄₄ tsp salt 1 tsp whole peppercorn

2 Heat a cooking pot. Add cooking oil.When the oil is hot enough, pan-fry the chicken for 2 minutes on each side. 3 Pour-in the remaining marinade, including garlic. Add water. Bring to a boil. Add dried bay leaves and whole peppercorn. Simmer for 30 minutes or until the chicken gets tender. 4 Add vinegar. Stir and cook for 10 more minutes to cook off the vinegar. 5 Put-in the sugar, and salt. Stir and turn the heat off. Serve hot. Share and Enjoy!

Cut down your carbon footprint by a single swap Replacing the carbon-heavy beef on your plate with carbon-light chicken will cut your dietary carbon footprint a shocking amount: in half. That’s according to a first-ever national study of U.S. eating habits and their carbon footprints.

land use involved in growing food, Rose said. It also shows you don't have to give up animal products to improve your carbon footprint. Food production accounts for about a quarter of total carbon emissions globally.

The study shows that one simple substitution can result in a big reduction in a person’s dietary carbon footprint—the amount of carbon dioxide emissions that result from energy, fertilizer, and

Chickens are far more efficient in converting feed into meat protein, and that reduces the amount of land, fertilizer, and energy involved, resulting in a light carbon footprint.

Chapter 2

Sweet Potato &

mins

Black Bean Soup Difficulty

Cooking Time

Ingredients

Instructions

1 tsp salt

1 Set a large heavy pot over medium heat. Add in the olive oil. When hot, add in the onion, pepper and carrot and cook for about 5 minutes, until tender. Add in the garlic and cook for 30 seconds, until fragrant.

2 tbsps olive oil 1 medium onion 1 medium green bell pepper 1 large carrot 2 cloves garlic, minced 4 cups low-sodium vegetable broth 2 sweet potatoes, cut into chunks 1 cans black beans, drained 1 tsp cumin 2 tsp smoke paprika

2 Add in the broth, sweet potatoes, black beans, salt, cumin, paprika, cayenne and worcestershire. Increase the heat and bring to a boil. Turn down the heat and simmer for about 12 to 15 minutes, or until the potatoes are tender. Turn off the heat. 3 Carefully transfer about 4 cups of the soup to a blender. Process until smooth. Return the pureed soup back to the pot and mix until combined. Taste and season with additional salt and cayenne if needed. Serve with desired toppings.

2 tsp worcestershire sauce 1 tsp chopped fresh cilantro

The power of beans A new study published in the scientific journal Climatic Change found that replacing beef with beans could have major environmental benefits. Beef production is a colossal problem for the planet. Swapping our beef for beans could get us 75 percent of the way to our greenhouse gas reduction goals by 2020. Just by eating beans instead of beef.

It would also free up 42 percent of the cropland we currently waste to grow feed for cows. Instead we could grow crops for humans or give habitat back to wildlife. Choosing beans over beef is the perfect complement to riding your bike to work or driving a hybrid car. Weâ&#x20AC;&#x2122;re careful about the gas we put in our cars; we should be careful about what we put in our mouths.

Chapter 2

Chapter 3

Types of Diet Style Close to 70% of Americans are overweight or obese. In addition, some people are tempted to choose the â&#x20AC;&#x153;diet of the monthâ&#x20AC;? or a plan that they have read about online or heard about from friends and family. Unfortunately, these diets are oftentimes not the most nutritious, and even with some weight loss, may not ultimately improve health. Cauliflower Cheese Pie with Grated Potato Crust

Chocolate & Almond Fridge Fudge

Thai Coconut Curry Soup with Shrimp

Chicken & Cranberry Stuffed Sweet Potato

Never have so many people had so much to eat. “The food we eat and how we produce it determines the health of people and the planet, and we are currently getting this seriously wrong,” stresses Professor Tim Lang, an expert at City University of London, one of the authors of a new paper published by The Lancet. A three-year project, the study was conducted by a commission of 37 experts from 16 countries whose expertise range from health and nutrition to environmental sustainability and food systems to economics and political governance. “We need a significant overhaul, changing the global food system on a scale not seen before in ways appropriate to each country’s circumstances,” Lang proposes. “While this is unchartered policy territory and these problems are not easily fixed, this goal is within reach and there are opportunities to adapt international, local and business policies.” Several current food consumption patterns would be wholly unsustainable if adopted on a global scale, the scientists point out. People in North America, for instance, eat almost 6.5

times the recommended amount of red meat on average. People in all the countries surveyed eat more starchy vegetables (potatoes and cassava) than recommended. Their intakes range from 1.5 times the recommend amount in South Asia to 7.5 times the recommended amount in sub-Saharan Africa. “The world’s diets must change dramatically. More than 800 million people have insufficient food, while many more consume an unhealthy diet that contributes to premature death and disease,” says Dr. Walter Willett, of Harvard University, who worked on the recommendations. “To be healthy, diets must have an appropriate calorie intake and consist of a variety of plant-based foods, low amounts of animal-based foods, unsaturated rather than saturated fats, and few refined grains, highly processed foods, and added sugars.” Changing dietary habits would be beneficial both to people and the environment. The production of red meat is a major contributor to greenhouse emissions in the form of meth-

Chapter 3

ane and CO2, for instance, so cutting beef consumption significantly would reduce both health risks and emissions. Nor will developed world-style gluttony be sustainable on a vast scale once 10 billion people live on the planet. “Humanity now poses a threat to the stability of the planet. Sustainability of the food system must therefore be defined from a planetary perspective,” says Professor Johan Rockström, of the Stockholm Resilience Centre in Sweden. “Our definition of sustainable food production requires that we use no additional land, safeguard existing biodiversity, reduce consumptive water use and manage water responsibly, substantially reduce nitrogen and phosphorus pollution, produce zero carbon dioxide emissions, and cause no further increase in methane and nitrous oxide emissions,” he elucidates. “There is no silver bullet for combatting harmful food production practices, but by defining and quantifying a safe operating space for food systems, diets can be identified that will nurture human health and support environmental sustainability,” Rockström adds.

Chapter 3

Vegetarian

mins

Cauliflower Cheese Pie Difficulty

Cooking Time

Ingredients

Instructions

1 medium cauliflower

1 Set the freshly grated potato in a colander over a bowl. Salt it and leave for 10 minutes. Squeeze out the excess water.

1 garlic clove, crushed 1 cup chopped onion 3 tbsp butter 1 dash chopped thyme ¹⁄₂ tsp chopped basil ¹⁄₂ tsp salt & pepper 1 cup grated cheddar cheese 2 eggs ¹⁄₄ cup milk 2 cups packed grated potatoes 1 egg, beaten

2 Beat in the egg, salt and grated onion. Pat into a well oiled 9 inch pie tin. Bake at 400 F for 45 minutes, until browned. 3 Sautè the onions and garlic in the butter for 5 minutes. Add the herbs and cauliflower, covered and cook for 10 more minutes. Season to taste. 4 Spread half the cheese in to the baked crust. Top with the sautè, then the rest of the chesse. Beat together the egg and milk and carefully pour over. 5 Lower the oven temperature to 375 F and bake for 35 minutes longer, until custard is set and is nicely browned. Serve warm.

¹⁄₄ cup grated onion

What is it like being a vegetarian? Changing dietary patterns could save $1 trillion annually by preventing health care costs and lost productivity. That figure balloons to as much as $30 trillion annually when also considering the economic value of lost life. And that doesn’t even include the economic benefits of avoiding devastating extreme weather events that could result from climate change.

Placing a dollar value on the benefits of the vegetarian diet could play a significant role in public policy on these issues, according Springmann. Policymakers often conduct cost-benefit analyses before implementing new rules and the new research could provide them with a starting point for accounting for the economic benefits of policies to wean the world off meat.

Chapter 3

Vegan

mins

Chocolate Fudge Difficulty

Cooking Time

Ingredients

Instructions

¹⁄₄ cup sliced almonds 4 oz. bittersweet chocolate ¹⁄2 ripe avocado ¹⁄3 cup pure maple syrup ¹⁄3 cup almond butter 1 tbsp Dutch-processed cocoa powder 3⁄₄ tsp kosher salt 1 tsp flaky seaslt for topping

1 Preheat oven to 350°. Toast almonds about 5 minutes. Let cool, then coarsely crush. Meanwhile melt the chocolate. 2 Spray a 9x5" loaf pan with nonstick spray. Line with parchment paper, leaving plenty of overhang on both sides. 3 Purée avocado, maple syrup, and almond butter in a food processor until smooth. Add cocoa powder, kosher salt, and 2 tbsp cold water. Pulse until smooth, then add melted chocolate. Pulse just until the mixture is combined. 4 Transfer chocolate mixture to prepared pan and smooth top. Scatter reserved almonds over, then season with sea salt. Chill until firm, about 1 hour. Remove by lifting up parchment, then cut into squares or bars to serve.

Becoming a true vegan A vegan diet is probably the single biggest way to reduce your impact on planet Earth, not just greenhouse gases, but global acidification, eutrophication, land use and water use. Eating a plant-based diet doesn’t just keep you healthy. It also keeps the planet healthy. Vegans do not eat meat, dairy, or eggs. Essentially, they don’t consume any product made, in whole or in part, with animal by-products.

This doesn’t just extend to your diet. True vegans don’t wear clothing, use makeup, or otherwise use a product that was made from animals. You might be surprised how many soaps, shoes, linens, and other products couldn’t exist without an animal’s unwilling contribution. Vegans believe that consuming animal by-products amounts to animal exploitation, so they do their best to live in harmony with animals — not as predators.

Chapter 3

Pescatarian

mins

Coconut Curry Soup Difficulty

Cooking Time

Ingredients

Instructions

1 cup uncooked basmati rice

1 Cook rice according to package instructions; set aside to let it cool down a little bit.

2 tbsps unsalted butter 1 lb medium shrimp, peeled and deveined 2 cloves garlic, minced 1 onion, diced 1 red bell pepper, diced 1 tbsp freshly grated ginger 1 tbsp red curry paste 1 can 12 oz unsweetened coconut milk 3 cups vegetable stock 2 tsp fresh lime juice

2 Melt butter in a large stockpot over medium high heat. Add shrimp, season to taste. Stirring occasionally until pink, about 2-3 minutes. 3 Add garlic, onion and bell pepper to the stockpot. Cook until tender, about 3-4 minutes. Stir in ginger until fragrant, about 1 minute. 4 Whisk in curry paste until well combined. Gradually whisk in coconut milk and vegetable stock, whisking constantly, about 1-2 minutes. 5 Bring to a boil and simmer about 8-10 minutes. Stir in rice, shrimp, lime juice and cilantro.

2 tbsps chopped fresh cilantro leaves 1 tsp salt & pepper

It's a win win situation Have you ever heard of the Mediterranean diet? It’s based on the diet patterns of Greece, Italy, southern France and other countries located along the Mediterranean Sea. This diet focuses on grains, fruits, vegetables and seafood, and limits red meats and sweets. In many ways, it’s similar to a pescetarian diet, which is a primarily vegetarian diet that still includes seafood but eliminates red meats.

nutritional benefits fish offers—lean animal protein, plenty of vitamins and minerals and omega-3 fatty acids, to name a few. While there’s no question that a pescetarian diet is good for you—there’s plenty of scientific evidence demonstrating the perks of eating seafood and vegetables—this diet is also one of the better ones for the environment, too.

Pescetarians source the majority of their food from plants and grains while incorporating the many

Chapter 3

Paleo Diet

mins

Stuffed Sweet Potato Difficulty

Cooking Time

Ingredients

Instructions

4 baked sweet potatoes

1 Preheat your oven to 375°F.

2 chicken breasts, diced

2 Add vegetable oil in skillet placed over a medium-high heat. Cook the diced chicken until just cooked through. Add the cranberries to the chicken and cook until soft. Add the spinach and nutmeg. Sauté until the spinach has wilted and remove the pan from the heat.

3⁄₄ cups fresh cranberries ¹⁄₄ tsp ground nutmeg 2 tsp vegetable oil 1 tsp salt & pepper 2 cups fresh spinach, chopped

3 Place the 4 sweet potatoes on a baking sheet. Slice them open and divide the filling equally among them. 4 Season each sweet potato to taste and bake j ust until everything is warm (about 15 minutes). Serve immediately.

Eating like our ancestor The paleo diet is the ultimate throwback diet: It promotes a return to eating as our ancestors did in the Stone Age. “This regimen is based on the idea that our bodies do best when fueled by foods that existed in the Paleolithic era, before agriculture came along 10,000 or so years ago,” says Mark Hyman, MD, of Boston, the author of Food: What the Heck Should I Eat? and the director of the Cleveland Clinic of Functional Medicine.

That means no sugar, grain, dairy, legumes, or beans on the paleo diet. No highly processed cookies or cakes. And no foods with added hormones or artificial ingredients. As for what’s on the paleo menu, think meat, fish, vegetables, and limited amounts of fruit, nuts, and seeds. “That’s about it,” Dr. Hyman says. It may not seem like much, but what you’re left with are nutrient-packed foods, many of which are excellent sources of fiber, which helps you feel satisfied and full.

Chapter 3

Index

Barbecue 18 Black Bean Soup

Chicken Adobo

Cauliflower Cheese Pie

Chocolate Churros

Chocolate Almond Fudge

Coconut curry soup

Doughnut 26

Fried Chicken

Chapter 1

Paleo Diet

Ribs 22

Squid Salad

Shellfish Stew

Stuffed Sweet Potato

Pescatarian 52

Vegetarian 48 Vegan 50

Colophon Printer This cookbook was designed by Tsu Che Chang. It was edited and set into type in the United States, and was printed and bound by Image Ink in San Francisco, California. The publisher and author named in the book are for fictitious use only.

Typography The heading and text are set in Museo. The typeface is designed by Jos Buivenga from exljbris Font Foundry.

Paper & Imagery Paper used in this book is Epson Ultra Premium Matt paper. Illustrations used in this book are created by Tsu Che Chang.

Text The written contect is a compilation of date taken from: www.epicurious.com www.biggerbolderbaking.com www.bonappetit.com www.jocooks.com

CHANGE IT UP !

Sam Kass

White House Chef, Advisor for Nutrition Policy.

Nature is sensitive to any little changes of temperature. A few degree up or down can cause serious damage to the environment.

Sam Kass

CHANGE IT UP ! Stop Global Warming with Simple Recipes