the plant based issue
vol. iii | june 2021
vol. iii | june 2021
editorial
Editor in Chief EMILY ALEXANDER Chief Executive Officer LORRAINE DONEGAN Creative Director MALORIE MORELLO Executive Editor EMILY BOMBA
Online Director MARLEE YOUNG
Features Editor GREGORY HERRING
Design Editor DAISY GALBARITH
Writer at large SAMMY SWANSON
Copy Editor AUVA JAHROMI
design Optimizing health and open minds with
medicinal mushrooms.
Senior Designer CHANNING SIMPSON
Designer LAUREN ERION
production
www.rainbo.com
Art Director SOPHIA ROTHENBERG
Executive Editor SAHAR JAHROMI Account Manager JAKE PERLMAN Advertising Director GABE PEPPER Resource Manager CHEYENNE ISAAC Location Research SIERRA HICKMAN Writer and Research SOPHIE REITAN
Photography CALVIN WONG
Photography MALORIE MORELLO
Photography RILEY HUEBNER
research & copy
Associate Editor SAMUEL RIEDEL Journalist MARY LINTOT T
for educational purposes only california polytechnic state university san luis obispo designed by emily alexander | june 2021
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Super-food SkinCare
Book Review
Beauty's Best Foods
a guide to the industry’s favorite buzzwords.
The Garden Chef : stories from plant to plate.
the nutrition behind ageless radiance.
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Tips & Tricks
Forage Recipes
Medicinal Mushies
for transitioning to a plant based diet.
hot sauce to enliven your microbiome.
how to choose your best mushroom sidekick.
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Healing Noodle Soup
Chlorophyll Drops
Smudge & Steam
noodles and a rainbow's worth of veggies.
the verdant, detoxifying pigment worth taking daily.
tips for using functional plants in your kitchen.
CONTENTS
FORAGE TIPS
1. START SLOW. Start with meals you have always enjoyed that just happen to also be plant-based, such as oatmeal, pasta primavera, jacket potatoes, veggie stir-fry, bean and rice burrito, lentil stew, or three-bean chili. Then build on those meals. As creatures of habit, we tend to stick to fewer different dishes, so start slowly and learn this new language of food without any pressure to be perfect.
2. DON’T BE SCARED OF FRUIT!
3. CONSULT AN EXPERT.
Eating a whole, plant based diet means eating all the plants- including fruit! Don’t worry about natural sugars in fruit, fruit has all the necessary vitamins, antioxidants and fiber our bodies need to stay happy.
Making a big change in any part of your life can be overwhelming. Talk to an expert, read a book, or join a forum. Alternatively, you can hire a plant-based dietitian for guidance on the transition.
TIPS FOR
4. EAT PLANT PROTEINS.
Transitioning TO A PLANT BASED DIET
There are so many plant proteins out there: Lentils, quinoa, tofu, beans, oat, spiritualina, nutritional yeast, hemp, and green beans. As long as you are eating whole foods instead of refined foods, it would be nearly impossible to become deficient in protein.
5. START WITH BREAKFAST.
Once you've tested the waters, you can take the next step by committing to eat at least one plant-based meal every day. People who eat breakfast are 12.3% healthier throughout the day. Set the intention to make your first meal plant based to start your day.
6. PREPARE FOR DISAPPOINTMENT Some days will be harder than others. Celebrate the wins, no matter how small they are. Keep in mind that any transition takes time. Much of the hard work is in finding out what works for you and what doesn't, so be gentle with yourself as you find your rhythm incorporating plant based foods.
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LACTO-FERMENTED ROUGE HOT SAUCE
- spicy, fresh, smoky this hot sauce will flush your cheeks and enliven your microbiome.
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1. In a mixing bowl, whisk together salt and water. 2. In a large wide mouth jar, pack all of the peppers, ingredients 4 1 cup fresh fresno peppers, red
carrots, and garlic inside.
3. Pour the water-salt solution over the vegetable mix. Add more water to submerge all ingredients. There
serrano, or mild red pepper
should be a little room between the water and the lid to
(depending on the heat level you want)
leave space for the fermentation process.
4 1 cup dried smoky peppers
5. Store in a warm, dry, dark place. 6. After at least five days of fermentation time, remove
(suggested: pasilla de oaxaca, ancho, or chipotle)
4 3 garlic cloves, crushed
the lid from your jar and pour into a bowl.
4 1 medium-sized organic carrot
7. Place peppers, garlic, and carrots into a blender,
4 1 tablespoon salt
adding in the reserved briny liquid ¼ cup at a time until
4 2 tablespoons fresh lime juice
it achieves the desired consistency.
8. Add in the lime and continue to blend until smooth. 9. Pour the sauce into a bottle and store in the fridge. pairs well with savory breakfasts, sautéed kale, tacos, or any time you need some heat.
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FORAGE FEATURE
Book Review
THE GARDEN CHEF RECIPES AND STORIES FROM PLANT TO PLATE The Garden Chef explores the growing (pun intended) worldwide phenomenon of top chefs cultivating their own produce for their restaurants in on-site kitchen gardens.
ou are what you eat. Food is medicine and this book will help you get glowing and add a new level of creativity and understanding when it comes to eating your veggies.
WHO IS THE AUTHOR? The book has been created from the contributions of chefs from forty high-end restaurants around the globe, which most notably include Simon Rogan from L’enclume in England, Ben Shewry from Attica in Melbourne, Alice Waters from Chez Panisse in Berkeley and Michel and Cesar Troisgros from Trisgros in France. The introduction is by Jeremy Fox of Bridie G’s in Santa Monica who is also the author of the brilliant cookbook, On Vegetables: Modern Recipes for the Home Kitchen, also published by Phaidon.
WHAT DOES IT LOOK LIKE? Expect a riot of raised beds, a plethora of polytunnels, and a great deal of gathering in the fields. The emphasis is as much on ‘garden’ as it is ‘chef’. The majority of the 80 recipes are illustrated and the food does look great, but it is balanced with greenery and farming.
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FORAGE FEATURE
IS IT GOOD BEDTIME READING? The chef or chefs of each restaurant (some are run by duos including Michael and Iain Pennington at The Epicurean just outside Bristol and Gaston Acurio and Juan David Ocampo of Astrid Y Gaston in Lima) are given a full page to espouse their horticultural and culinary philosophies, earning The Garden Chef space on your bedside table.
WILL I HAVE TROUBLE FINDING INGREDIENTS? You’ve seen the Indiana Jones movies, right? Unless you cultivate your own incredibly vast and comprehensive kitchen garden, be prepared for an amazing adventure where you’ll raid the lost ark, discover the temple of doom and embark on the last crusade to track down sangre de toro potatoes, and Mexican pepperleaf, among many other obscure ingredients that you definitely won’t find at your local Asada. That being said, the book offers much more than recipes, and the diverse range of foods is what makes this book so unique and enjoyable to dive into.
HOW OFTEN WILL I COOK FROM THE BOOK? That depends. How often are you in the mood for something like chef Ana Ros’s ‘Rabbit That Wants to be Mexican Chicken’ where you’ll need to wrap rabbit mousse in whole chicken skins and serve with rabbit sauce flavored with star anise and chili, roasted carrots, apricot gel, carrot top pesto and hibiscus flowers?
PLENTY OF KILLER RECIPES? Don’t get me wrong, the book is full of delicious things you’ll want to eat like The Quay’s Tennouji white turnip, blue swimmer crab and Jersey Wakefield cabbage with fermented cabbage juice and brown butter dressing, but you’ll probably want to go to the restaurant and try them rather than cook them yourself, even if that does mean flying half-way around the world. Doable recipes include white and green pizza from Roberta’s in Brooklyn and cream of vegetable soup from The Sportsman in Seasalter.
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WE ARE ON A MISSION TO
Nourish Your Body & Change Your Life. we deliver organic, plant-rich meals and products to doorsteps nationwide find out more at sakara.com