THRIVE: Plant-based Everything Volume 15

} APRIL 20-JUNE 29

Most companies think having a strong opinion means scaring away customers who think differently. We think it’s a good way to make some new friends. For the record, we believe we should eat stuff that we can grow instead of growing stuff to feed animals and then eat them.

Everybody — regardless of spiritual beliefs, birth country, race, gender, sexual orientation or color of their nail polish — is of equal worth.

The reckless pursuit of profits without any consideration for the well-being of the planet and the humans that live here should be considered a crime.

Companies have as much responsibility as politicians for building a society that the rest of the world can admire.

Bigfoot the legendary Sasquatch is real.

Okay, that last one has nothing to do with Oatly and is the personal belief of the guy writing this. Apologies, this ad is not a place for personal reflection.

WE

Don't S U G A R C O A T I T .

We don’t have to.

Our new gummies are made with only two grams of sugar or less. They’re high-fructose corn syrup-free, gelatin-free, GMO-free, and made with real foods with real flavors you’ll love. So you can boost your day with a little extra good. Have you tried them yet? bettergummies.com

So real you can taste it. **

To learn about our seals, please visit megafood.com/standards.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. **Individual products vary. | ©FoodState, Inc. 2018

!

W E N Dr. Formulated MCT Oil is perfect for athletes looking for fast energy, those seeking a paleo or keto diet and everyone looking to support brain health.† 13g of MCTs (including caprylic and capric acids) per serving Provides energy & supports brain health† Only from sustainably grown organic coconuts Certified USDA Organic & Non-GMO Project Verified No palm oil or other filler oils Hexane Free Non-Hydrogenated—0g Trans fat Paleo & Ketogenic diet-friendly NON GMO

Project VERIFIED

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† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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Rise and Shine: Buckwheat Granola with Bob’s Red Mill Savory Dinner Favorites: Sweet Potato Noodles with Red Pepper Ginger Dressing and Roasted Veggie + Kale Salad with Tahini Turmeric Dressing

bon appétit 14

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A World of Flavor: Food Secrets, Sourcing Spices, the Best Vegan Dumplings You’ll Ever Make + Vegan Chocolate Cake

Nourishing the Family: Coconut Cream Pudding with Berry Sauce, Burdock Root–Mushroom Soup and Beetroot, Cauliflower & Turnip Soup

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Tart Lovers Rejoice: Hazelnut + Chocolate Blueberry Cream Tart, plus Chocolate Orange Tart with Blood Oranges and Mint

46 Vegan Comfort Food for Any Occasion:

Blueberry Crumble Cheesecake, Black

Burger with Carrot Lox, Vegan Carbonara 54

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Colorful Food, Naturally! Chocolate Protein Donuts with Pink Frosting, and Pink Cauliflower Pizza Chocolate Raspberry Tarts, Raw Strawberry Shortcake, and Roasted Veggie Sandwiches with Beetroot Tahini & Basil Pesto Low-Carb, No-Bake Pistachio Curd Cake and the Joys of Turmeric

Daring Dishes, Innovative Recipes and the Benefits of Going Dairy-Free Carrot and Strawberry Smoothie Cake with a Lime Cream Cheese Frosting The Balanced Kitchen: Crispy Sesame Tofu with Sautéed Kale, Brussels and Broccoli Sprouts + Jackfruit Burger

Maranda’ s Letter

THRIVE TEAM

“

Editor-In-Chief/ Founder Maranda Pleasant

One cannot think well, love well, sleep well, if one has not dined well.

”

— V i r g i n i a W oo l f

After 11 months abroad, covering our upcoming travel and food features, I am back with my LA team. Between the farmers markets, morning hikes, and afternoon surfs, this is my favorite time of year on the West Coast.

Spring is an invitation to soften and gently let more warmth and color back into our lives. We curated a group of our favorite foodies, recipes and creators this issue, and I hope you love it as much as we do.

Thrive News

This year we are partnering with more than 50 food festivals, health, wellness and yoga conferences, and so many women’s leadership + entrepreneurial events. We are also rolling out our amazing foodie travel destinations, so get ready. Our office in Paris is setting up the most stellar food, culture and photography tours for our readers.

We are already working on our summer issue with some of our favorite plant-based athletes, couples, herb farms, celebs, and lifestyle gurus that are sure to inspire.

O h H e l l o , Lo s A n g e l e s Our new headquarters in Los Angeles is officially open featuring our favorite cruelty-free, clean beauty brands and food products and we are also so excited to launch our street art project, covering walls, billboards, and events all over LA. Say hello if you are in town.

Let’s Get Digital We are excited to announce our new digital and video team that will be rolling out amazing content this summer, featuring food and travel tips, cooking shows, and lifestyle hacks. Keep an eye out for it!

Maranda Pleasant THRIVE Magazine • ORIGIN Magazine Mantra Wellness • REAL Magazine Founder / Editor-in-Chief | editor@mythrivemag.com

Follow Us on Instag r a m!

@thrivemags

Wellness Editor Ocean Pleasant Beauty Editor Rebecca Collins

Creative DIRECTOR Melody Tarver

East Coast Reps Anna Cohen Beth Schuler

Senior Editor Antoine Level

West Coast Reps Amanda Jeffries Kennedy Adams

MUSIC Editor MOBY copy EDITORS Colin Legerton Linda Merlo Advertising + Partnerships Etienne Claudine Accounting Karen Smith Social Team Alex Turner Christie Barnes Cindy Stone Digital Team McCall Williams Lauren Jones Digital Ad Team Rain Harris Caleb Brown Anise Martin Editorial Team Blake Simone Evan White Robin Pierce Cooper Daniels U.S. Marketing Team Celeste Jones Winifred Baker European Marketing Team Jean-Paul Martin Elise Tachon

COVER PHOTOGRAPHY Joanne Wood Contact us Maranda Pleasant editor@mythrivemag.com subscriptions mythrivemag.com/ subscribe ADVERTISING ads@mythrivemag.com Ad Rates + Specs mythrivemag.com/advertise RATES BEGIN AT $7,500/ FULL PAGE HAVE A THRIVING STORY IDEA FOR US? editor@mythrivemag.com Twitter: @readthrive THRIVE magazine editor@mythrivemag.com Twitter: @readthrive Instagram: @thrivemags ORIGIN magazine editor@originmagazine.com Twitter: @originmagazine Instagram: @originmagazine Mantra wellness editor@mantramag.com Twitter: @mantrayogamag Instagram: @mantramagazine

Event Directors Petra Palmer Bailey Mason

Facebook: @ThriveHealthMag Twitter: @ReadThrive

photos: (above LEFT) Joanne Wood | PHOTO OF MARANDA PLEASANT BY lechon kirb

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youtheory.com *These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

B o b ’s R e d M i l l

I n s ta g ram : @bobsredmill

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| bobsredmill.com

INGREDIENTS

METHOD

1 cup Bob’s Red Mill Organic Buckwheat Groats 2 cups Bob’s Red Mill Gluten Free Organic Rolled Oats ½ cup coconut flakes 1 cup sliced almonds ¼ cup sunflower seeds ¼ cup pumpkin seeds 2 tbsp sesame seeds 1 cup maple syrup ¼ cup coconut oil ½ tsp ground cinnamon ½ tsp salt 1 tsp vanilla extract ¼ tsp almond extract (optional) 1 cup dried cranberries

Preheat oven to 300°F. Line a baking sheet with parchment paper. In a large bowl, combine buckwheat, oats, nuts and seeds. In a small saucepan, combine maple syrup, coconut oil, cinnamon and salt. Bring to a boil and hold at a steady boil for 2 minutes.

Remove from heat and add vanilla extract and almond extract, if desired.

Pour syrup over buckwheat mixture and mix well to coat. Spread on prepared baking sheet in an even layer.

Bake until browned and crispy, about 30 minutes, stirring every 10 minutes.

Cool completely on baking sheet. Break into clumps and add dried cranberries.

Makes 18 servings.

THRIVE

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The truth that I know for sure is the happiest I’ve ever been in my life wasn’t when I was on the receiving end, but when I was on the giving end. It seems strange when you think about it since we’re conditioned to believe the more we get, the happier we will be. But it’s actually the opposite! I am convinced that we are wired to experience the purest form of happiness by giving a little part of ourselves to those around us, whether it’s our time, creativity, means, thoughts or even just a piece of advice. Happiness is the one thing everyone is looking for, and it’s interesting that it’s the one thing we all have the ability to experience simply because we all have the ability to give.

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INGREDIENTS Sweet Potato Noodles 1 large (or two medium) sweet potatoes 1½ tbsp vegetable oil ¾ cup purple cabbage, shredded ½ cup chopped parsley 3 tbsp chopped green onion

Red Pepper Ginger Dressing Makes 1–1½ cups 2 fire-roasted red peppers Juice of 1 small orange 3 tbsp olive oil 2 tbsp lemon 1-2 tbsp water, depending on desired thickness 1 tbsp peanut butter 2 garlic cloves 1 tsp salt 1 tsp white wine vinegar 1 tsp grated ginger ¼ tsp maple syrup ¼ tsp black pepper Pinch of cayenne pepper

Toppings Green onion Toasted sesame seeds METHOD Create noodles by running your sweet potato through a spiralizer.

Lightly oil a non-stick pan and set to medium-high heat. Sauté sweet potato noodles for 5-10 minutes, or until softened.

Set aside.

For dressing, throw all ingredients into a Vitamix or high-speed blender until smooth.

Add cabbage, parsley and green onion to the sweet potato noodles. Toss noodles with ¼ cup of dressing, or more as desired.

Top with toasted sesame seeds and green onion. Enjoy!

They are incredible for incorporating in both sweet and savory dishes. It sharpens your flavor profiles and adds additional layers of sophistication. I’m currently obsessed with Orange Muscat Champagne Vinegar.

I add it to my pies, cakes, scones and sorbets!

I almost don’t want to give this one away! A mixture of lemon zest, maple syrup and ground rosemary added to any of your vinaigrettes, dressings or roasted veggies. These three ingredients will take your salad and veggies to a whole new level!

My latest food discovery was while making vegan French toast. After battering my bread, I randomly decided to crust it with shredded coconut. It formed such an impeccable flavor and texture of toasted nuttiness, it blew my mind! I also recommend adding a little nutritional yeast to your vegan batter.

Use all-natural maple syrup and pair with fresh berries. Such a gem!

THRIVE

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INGREDIENTS 10 oz Tuscan kale 16 oz True Belgian brussels sprouts 2 medium-sized yams 2 cups broccoli florets Seeds of ½ pomegranate 2 tbsp toasted pumpkin seeds 2 tbsp toasted pistachios 1½ tbsp canola oil 1 tsp salt 1 tsp ground rosemary ¼ tsp black pepper

METHOD Chop kale lightly, set aside as the base.

Tahini Turmeric Dressing (Makes ¾–1 cup dressing) 3 tbsp tahini 3 tbsp lemon juice 3 tbsp water 2 tbsp olive oil 1½ tbsp maple syrup 1 tbsp white wine vinegar 2 cloves garlic 1 tsp salt ¼ tsp black pepper

Once slightly cooled, scoop onto Tuscan kale. Top with toasted pumpkin seeds and pistachios.

Cut yams into ½-inch squares.

In a large pan, toss brussels sprouts, yams and broccoli with oil, salt, rosemary and pepper.

Bake in the oven for 20-25 minutes at 350°F, then set to broil for 5 minutes.

For the dressing, throw all ingredients into a Vitamix or high-speed blender until smooth.

Drop a generous portion of pomegranate seeds, then drizzle with Tahini Turmeric Dressing.

Something you always have in your bag?

A stick of cinnamon! Foodie aromas make me happy.

Best advice from your mom?

Smile and life will smile back at you.

Fay Kazzi is currently a PhD candidate in rehabilitation science. She holds a BS and MS in nutrition and dietetics and is a practicing registered dietitian.

Fay has specialized in managing nutrition education programs for school districts through her corporation, FK Nutrition Consulting Inc. She is also a culinary/nutrition instructor for a plant-based curriculum created for medical students.

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What hashtags do you use to find inspiration + food? #veganfood #foodismedicine #whatveganseat #thrivemags #beautifulcuisines #realfood #plantbased What’s the fastest way to shift your mood?

If you feed me!

One of your favorite quotes: “If it doesn’t challenge you, it won’t change you.”

Something we wouldn’t know about you?

Before I took pictures of food, I used to paint life-size pictures of people.

Food Secrets, Sourcing Spices, and the Best Vegan Dumplings You’ve Ever Made Madeline Lu I n s ta g ram : @lumadeline

madelinelu.com

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“

Always be yourself, express yourself, have faith in yourself; do not go out and look for a successful personality and duplicate it.

—Bruce Lee

”

What is something new that you recommend us trying in the kitchen?

Add Korean rice vinegar when stir-frying vegetables. It adds a bit of sweet flavor into the dish.

What are your favorite spices, and where do you source them?

I love cooking with spices and love collecting locally produced spices when we travel. I know you can get spices in pretty much every supermarket nowadays, but I feel kind of special cooking with ingredients I brought back from traveling. Some of my favorites are Spanish smoked paprika, Indian cardamom and Chinese ground coriander.

Any food secret you swear by?

Sauté a mix of minced garlic, ginger, lemongrass and spring onion before stir-frying your favorite vegetables. They make everything taste divine.

What’s your daily go-to drink?

I love drinking green tea, more than coffee. When I have to stay up late to work, green tea keeps me awake and energized.

Ingredients you can’t live without?

Garlic salt.

Best advice your mom or grandma told you?

Be yourself!

One of your favorite quotes: “Always be yourself, express yourself, have faith in yourself; do not go out and look for a successful personality and duplicate it.”—Bruce Lee

What hashtags do you use to find inspiration + food? #goodvibesonly

Something we wouldn’t know about you?

I am addicted to roasted sunflower seeds.

THRIVE

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INGREDIENTS Dumpling Wrap 1½ cups all-purpose flour ½ cup hot water Pinch of salt

Madeline Lu

Dumpling Filling 1 medium-sized napa cabbage or white cabbage 2 fresh shiitake mushrooms 1 tsp freshly grated ginger 1 tsp freshly grated garlic 1 spring onion, finely chopped ¼ medium-sized purple onion, finely chopped 1 tsp sesame oil 1 tbsp + 1 tsp salt Pepper, to taste In Addition ½ cup sesame seeds, placed in a small bowl 3 tbsp water, on a flat plate 1 tsp grated ginger 2 tsp spring onions, finely chopped Dipping Sauces Soy dipping sauce (1 tsp grated ginger, 1 tsp finely chopped spring onions, 3 tbsp soy sauce, 1 tsp sesame oil and ½ tsp sesame seeds) Chili garlic sauce (store-bought) Chili oil (store-bought) METHOD To prepare the dough, put the flour in a medium bowl. Add the hot water in a steady stream, stirring with chopsticks until a raggy dough forms. Turn the dough out onto a floured work surface and knead until smooth, 10 minutes. Sprinkle the dough with flour, cover loosely with plastic wrap, and let stand for 1 hour. Take the dough out and knead again for 5 minutes, and then cover again with plastic wrap for 30 minutes. By then, the dough should be springy and soft.

Vegan

While the dough is resting, prepare the filling. Slice the cabbage into thin strips and put into a mixing bowl. Add 1 tbsp salt and mix together well. Set aside.

In the meantime, cut the shiitake mushroom into a small dice.

Using another mixing bowl, add in the shiitake mushroom, purple onion, ginger, garlic and spring onion.

Take the cabbage strips out of the other mixing bowl and use two hands to squeeze out the excess water. Add cabbage into the mixing bowl with the mushroom mix. Add 1 tsp of salt and some fresh pepper. Mix all ingredients together until well combined.

Set aside.

Sprinkle a large chopping board or baking sheet with flour.

Quarter the dough. On a floured work surface, roll each piece into a 12-inch rope. Cut each rope into 12 pieces and roll into balls; sprinkle with flour. Roll out 6 balls at a time to 3½-inch rounds; brush off the excess flour. Spoon 2 teaspoons of the filling onto the center of each round wrap. Bring up the sides of the wrapper; press and pleat the edges to seal in the filling. Dip the bottom of the dumpling in the plate water, and then dip it in the bowl of sesame seeds, so the bottom of the dumpling is evenly covered with sesame seeds. Place the finished dumpling onto the chopping board or baking sheet.

In a skillet over medium heat, heat 2 tablespoons of the oil.

Arrange the dumplings in the skillet, pleated edge up. Cook over high heat until the bottoms are lightly browned, 2 minutes. Add ½ cup of water, cover and cook until the filling is cooked through, 5 minutes. Uncover and cook until the bottoms are well browned, 1 minute. Transfer to a plate, sprinkle with more finely-chopped spring onions, chili flakes, sesame seeds, sesame oil and soy sauce. Serve immediately.

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flavorful

pure & purifying unadulterated non-GMO

sweetened by nature USA grown

edenfoods.com

Š2018 Eden Foods 9974

organic

Madeline Lu

Vegan

Serves

6

INGREDIENTS Cake Base 1½ cups all-purpose flour or gluten-free flour 1 cup brown or coconut sugar ½ cup cocoa powder 1 tsp baking soda ½ tsp salt 1 cup almond milk (or any other non-dairy milk) 2 tsp vanilla extract ¹⁄³ cup coconut oil 1 tbsp white vinegar 1 flax egg: 1 tbsp flaxseed meal mixed with 3 tbsp water

Coconut Frosting 1 can coconut milk, stored in the fridge overnight, or you can use coconut yogurt 3 tbsp sugar 1 tsp vanilla extract Decoration ½ cup blueberry ½ cup raspberry ½ cup blackberry or berries of your choice 1 tbsp powdered sugar for dusting (optional)

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METHOD Preheat your oven to 350°F and grease the cake pan with some coconut oil.

Sift the flour and cocoa powder into a mediumsized mixing bowl, then add sugar, salt and baking soda.

Prepare the flax egg by mixing 1 tablespoon of flaxseed meal with 3 tablespoons of water and leave to sit for 5 minutes.

Add almond milk (or other non-dairy milk), vanilla extract, coconut oil and white vinegar to the mixing bowl. Stir until well combined.

Add your flax egg and stir again until thoroughly combined.

Pour the cake mix into the cake pan. Place the pan into the oven and bake for about 40 mins or until a test stick comes out clean.

Once the cake is done, take the pan out of the oven and let it sit for 5 minutes before taking

the cake out. Carefully flip the cake onto a cooling rack. Cool completely.

In the meantime, open the coconut milk. After a night in the fridge, the coconut cream should be hard and at the top of the can. Carefully scoop out the hard coconut cream (save the water for something else) and add sugar and vanilla extract. Whip all together until it is creamy and light.

Gently spread the coconut cream evenly over the cooled cake and then top with fresh berries.

And finally, dust with some powdered sugar, if you wish. Serve immediately.

Foodie

L i s a E l Fa d e l i I n s ta g ram : @latelier_del

}

latelierdel.com

Nourishing t h e Fa m i ly, E at i n g C l e a n and S h a r i n g the L o v e

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T r av e l

Coconut cream pudding

with Berry Sauce INGREDIENTS Pudding 1¹⁄³ cups coconut milk 1 cup coconut cream 1 tsp agar-agar powder ½ cup water 3 tbsp apple syrup (or syrup of your choice) Pinch of salt

Servings

4

Sauce 1½ cups fresh strawberry, diced 1 cup fresh raspberry 1 tsp fresh lemon juice 3 tbsp apple syrup

eat

Garnish Fresh berries METHOD Sprinkle agar-agar powder over the water. Simmer for 10 minutes, stirring constantly to avoid lumps.

Over low heat, add coconut cream, coconut milk and apple syrup. Stir till fully combined. Remove from heat, pour into a mold and let it cool down. Refrigerate to set.

Place berries in a small pan, add lemon juice and syrup. Leave it until the berry juice comes out.

love

Heat the pan over medium-high heat for 3 minutes. Skim any solids from surface of sauce with spoon.

Reduce heat to medium-low and cook for 5 more minutes. Pour sauce into jar and let it cool down.

Serve pudding with fresh berries and pour sauce on top.

W h at A r e Yo u r Pa s s i o n s ?

L at e s t Fo o d Discovery

Cooking, baking, photography, traveling and eating around the world are my joys! Nourishing, clean eating is a huge part of my family and my life. I’m so glad to show you what I make, what I love.

Amazake (fermented rice drink). It’s sweet but there’s no added sugar. It becomes sweeter and sweeter in its fermentation process. You can use it as a natural organic sugar or syrup.

Going Gluten-free I was suffering from lower back pain for years.

I studied a lot about that and finally started cutting out gluten as much as I could, and it worked! Now I feel much better.

THRIVE

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F o o d i e L i s a E l Fa d e l i

Burdock RootMushroom Soup Servings

4

H av e Yo u T r i e d Ko j i / R i c e M a lt ?

It can be used for anything, like pasta, soup, salad, smoothies and ice cream.

Tomato Sauce Secret I use chocolate or black sugar syrup to make tomato sauce richer. You don’t believe me? You should try it! But don’t use too much.

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INGREDIENTS 4 cups burdock root, sliced (leave in water for a while to reduce harshness) 2 cups mushroom (any kind), sliced ½ onion, minced 2 cloves garlic, minced 2 cups vegetable broth 2 cups almond milk (or milk of your choice) 2 tbsp extra virgin olive oil 2 sprigs fresh thyme Salt & pepper

Garnish Mushroom slices Mustard greens Pink peppercorns Pepper Croutons Extra virgin olive oil

METHOD Heat medium saucepan over medium-low heat. Add olive oil and minced onion. Cook until onion is fragrant and translucent about 5 minutes. Add garlic and thyme, cooking for 1 minute more.

Add burdock root, mushroom and half of vegetable broth. Braise until cooked, about 15 minutes.

Add the rest of broth and let it simmer for 5 minutes.

Place the mixture in a blender (or use a hand blender) and puree until smooth and creamy.

Pour the soup back into the pot, add almond milk, salt and pepper.

Heat over low and mix well until ready to serve.

Note: Braising vegetables with less broth releases more umami.

INGREDIENTS ½ head of cauliflower (approx. 3 cups) 3 cups turnip, diced 1 cup beetroot, diced ½ onion, minced 2 cups vegetable broth 2 cups almond milk (or milk of your choice) 2 tbsp extra virgin olive oil 1 tsp white miso 1 clove garlic, minced 1 bunch fresh thyme Salt & pepper, to taste

METHOD Heat medium saucepan over mediumlow heat. Add olive oil and minced onion. Cook for 5 minutes or until onion is fragrant and translucent. Add garlic and thyme, cooking for 1 minute more.

Add cauliflower, turnip, beetroot and half of vegetable broth. Braise until cooked, about 15 minutes.

Add the rest of broth, and let it simmer for 5 minutes.

Garnish Watercress Walnuts Pepper Extra virgin olive oil

Servings

4

Beetroot, cauliflower & turnip soup F o o d i e L i s a E l Fa d e l i

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Place the mixture in a blender (or use a hand blender) and puree until smooth and creamy.

Pour the soup back into the pot. Add almond milk, white miso, salt and pepper. Heat over low and mix well until ready to serve.

joy

Note: Braising vegetables with less broth releases more umami.

G r e at D e t o x Smoothie Ingredients?

Apple, avocado, broccoli, carrot, kale, ginger, lemon, spinach and turmeric.

Vi b r a n t H e a lt h T i p s I have a green smoothie with chia seeds every morning. I eat a lot of fermented foods, such as natto, miso and kimchi.

“

I always thought that the ‘thriving’

would come when e v e r y t h i n g wa s p e r f e c t, a n d w h at I l e a r n e d i s t h at i t ’ s ac t ua l ly down in the mess t h at t h i n g s g e t g o o d .

— Jo a n n a Ga i n e s

”

responsible to people and planet

Supplier a cooperative of small-scale organic farmers Our grant helped build an organic training center

Grown in fertile Murcia region of Southeastern Spain Slowly smoked over an oak wood fire

We log over 500,000 miles a year to personally visit our sourcing partners around the globe. We work closely with our growers to ensure fair prices and high quality.

Our partnerships also allow us to direct our giving to the specific needs of each community in which we work.

1-800-669-3275 • NORWAY, IOWA 52318 • WWW. FRONTIERCOOP.COM

More

THAN COFFEE

There is more to this coffee than you may think.

Once you taste it, you’ll see it’s smooth and full of flavor. What you can’t see is that every cup creates opportunity for farmers across the globe.

LEARN MORE AT WESTROCKCOFFEE.COM

FIND IT Locally +

GET 20% OFF: USE CODE 2018THRIVE

Daring Dishes, Innovative Recipes Benefits Going Dairy-Free H annah C hia C L A SS I C A L P ia n i s t , F o o d ie , A vi d R u n n er INSTAGRAM:

The Secret to Any Dish This is a tip all restaurant chefs swear by: to finish off a savory dish, try splashing a little lemon or lime juice (or even rice vinegar) before serving.

The acidity subtly brings the elements of the dish together and instantly brightens the flavors, resulting in a much tastier dish.

Exploring True Wellness Wellness isn’t just about eating healthy and exercising regularly; it’s about listening to your body instead of adhering to a set of rules, counting calories or following a rigid plan. Sometimes it’s healthier to indulge in something “not healthy” in order to satisfy a craving or just to treat yourself. I’ve also learned how to prioritize rest — because of the performance-driven field I’m in, it used to be impossible for me to take any kind of break without feeling guilty, but now I’ve realized how important it is for my mental health.

Don’t ever feel bad about taking time off for yourself, or sleeping in a few extra hours — chances are your body needs it.

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@hannah__chia

C h a r c o a l Wa f f l e s INGREDIENTS 1¼ cups all-purpose flour ¼ cup cornstarch 1 tbsp + ½ tbsp baking powder 4 tsp activated charcoal ¼ tsp salt 1 tbsp sugar or maple syrup 1 cup + ½ cup almond milk 2 tbsp + ½ tbsp apple cider vinegar or lemon juice 3 tbsp melted vegan butter or neutral-tasting oil 2 tbsp tahini

METHOD Whisk together first five dry ingredients in a large bowl. In a separate bowl, combine the remaining ingredients, then pour this mixture into dry ingredients and stir until no lumps remain. Cook in a preheated waffle iron. Spread with vegan cream cheese and desired toppings. Pictured toppings: roasted grape tomatoes, crimini mushrooms, fresh basil, roasted peppadews, vegan bacon.

“

I keep an assortment of potted herb plants o n m y w i n d o w s i l l — b a s i l , r o s e m a r y, o r e g a n o and mint are good starter ones. they’re fa i r l y e a s y t o m a i n t a i n , a n d f r e s h h e r b s r e a l ly u p g r a d e a n y d i s h .

”

The Benefits of G o i n g Da i r y- F r e e For the longest time, I struggled with seasonal allergies, a perpetual cough, less-than-clear skin and a tendency to feel tired and drowsy by the middle of any given day, and I thought these things were normal and unavoidable. After changing the way I ate, I was shocked by how quickly those problems disappeared.

By cutting out unnecessary foods that compromised my health (particularly dairy products) and fueling my body with whole, nourishing plants, I’ve been able to completely transform how I feel and subsequently the way I engage with those around me.

Nut Milk is the Bomb!

Try making your own nut milk — it’s easier than you think! All you need is to soak the nuts overnight, blend them and strain through a nut milk bag. I’ve found that store-bought brands often contain many additives like gums and preservatives, and the best thing about homemade milk is the control you have over the ingredients and the sweetness level. My favorite is almond, but you can also make cashew, hemp seed, sunflower seed or even hazelnut milk.

More Herbs in the Kitchen I keep an assortment of potted herb plants on my windowsill — basil, rosemary, oregano and mint are good starter ones. They’re fairly easy to maintain, and fresh herbs really upgrade any dish. I love to incorporate my herbs into sauces and pestos, in soups, as toppings on salad and toast, and also combined with fresh fruit (watermelon and fresh mint is a particularly delightful pairing).

THRIVE

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INGREDIENTS 8 oz (1½–2 cups) butternut squash (measured after roasted — about ½ medium squash) ¼ cup nutritional yeast 1 tbsp white or yellow miso paste 1 tbsp lemon juice ¼ cup raw cashews, soaked for 4+ hours 1 cup liquid (water from cooking onions + unsweetened almond milk) ½ medium onion, chopped ¹⁄8 tsp paprika ¹⁄8 tsp turmeric ½ tsp pepper ¾ tsp salt 10 oz macaroni, cooked according to package instructions

Miso Mac ‘n’ Cheese

{ 3 to 4 } ma k e s

Servi n g s

METHOD Peel, clean and chop butternut squash into small pieces, and roast on a baking sheet at 425°F for 30–40 minutes or until tender and caramelized.

In a small pan, sauté onion in ½ cup water until softened, about 5 minutes. Reserve cooking liquid.

In a high-speed blender or food processor, combine butternut squash, nutritional yeast, miso paste, lemon juice, cashews, onions, spices, salt and enough liquid to make 1 cup (cooking water + almond milk + more water if desired). Blend for a few minutes until creamy.

Taste and adjust seasonings, adding more liquid if too thick, and blend again.

Drain and rinse macaroni, and combine with sauce in a large bowl or pot. Serve immediately.

H annah C hia

Thrive Lightning Round Something you always have in your bag?

My notebook and ear plugs for power napping.

Best advice from your mom?

Think before you speak.

What hashtags do you use to find inspiration + food?

I like to search for #butternutsquash or #ramen and see what shows up.

Ingredients you can’t live without?

Tahini, nut butter, sweet potatoes and oats.

INGREDIENTS 1 cup chickpea/garbanzo bean flour 1 cup water ½ onion, chopped

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What’s the fastest way to shift your mood?

If I’m tired, I like to take (aforementioned) power naps. If I’m feeling down or need to clear my head, I go out for a long run.

One of your favorite quotes: “Love is unselfishly choosing for another’s highest good.” —C.S. Lewis Something we wouldn’t know about you?

I am a classical musician, currently pursuing a graduate degree in piano performance.

2 cloves garlic ½ tsp cumin Pinch salt + pepper

METHOD Blend all ingredients in a food processor until no lumps remain, then let sit for 10–15 minutes until thickened. Heat a non-stick pan over medium heat and pour in the batter, spreading the liquid around until very thin. Cook each crepe for 1–2 minutes, until the sides crisp and the crepe lifts easily off the pan. Flip to cook the other side.

Serve with hummus, vegan cream cheese or savory filling of choice.

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Something you always have in your bag?

Pruning shears, straws, baby wipes, granola bar, water and a corkscrew.

Where do you get most of your inspiration?

Anything with old world opulence and Game of Thrones lighting.

What hashtags do you use to find inspiration + food? #dsfloral, #stylingtheseasons, #foodstyling.

What’s the fastest way to shift your mood?

Hugging my kids.

One of your favorite quotes?

Every single line from Le Petit Prince by Antoine de Saint-Exupéry.

Something we wouldn’t know about you?

I was a florist for 20 years before becoming a food blogger and photographer.

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time. It’s the only way to get my kids to eat tofu!

Kimchi has come a long way. If I had mentioned kimchi 25 years ago, a couple of people who were really well-traveled might have known what it was. Nowadays you can even find it on poutine at your local pub! Kimchi is a staple in Korean cuisine, but it has recently found its way into mainstream Western cuisine. It’s basically spicy fermented napa cabbage, which is high in fiber, vitamin C, carotene, vitamin A, calcium, iron and lactic acid bacteria. Okay, you get it. It’s healthy stuff. But it also tastes amazing. You can incorporate it into just about anything, except maybe cakes. Kimchi tofu burgers, kimchi galettes, kimchi stews, kimchi pancakes, kimchi poutine… the possibilities are endless.

Seaweed is a huge part of the Korean diet. I grew up eating seaweed at least three times a week. Whether in the form of kelp soup or the roasted seaweed (nori), it was and still is a definite staple in our household. When I’m feeling a bit under the weather or I need a good cleanse and detox, I cook up a pot of seaweed soup with some fresh potatoes, onions, scallions and garlic — pour it over some rice or quinoa with a side of kimchi, and I’m in heaven.

I’ve recently discovered aquafaba and have become slightly obsessed.

Such a simple ingredient that I’d been tossing out after using cans of beans and peas whips up into a gorgeous pavlova or meringue nests. I’ve found, however, that simmering the juice a bit over low heat has helped thicken the liquid so that whipping to stiff peaks becomes easier. I still use cream of tartar when making a pavlova, as well.

Always soak my rice before cooking.

I know it has no nutritional value, but I find cornstarch helps make things crispier, which then helps my kids finish their meals. Toss a little cornstarch on tofu or sweet potatoes before frying or baking, and they come out crispy every

Maple syrup, fresh fruit and sesame seeds.

THRIVE

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INGREDIENTS Base/Crust 2 cups gluten-free rolled oats, toasted 1 cup cashews, softened (pre-soak in water at least 4 hours or overnight) 1 cup toasted walnuts About 15 pitted dates ¹⁄³ cup coconut milk (liquid only, not the fat)* ¼ cup pure maple syrup 1 tsp pure vanilla extract

Smoothie Cake 3 large washed and peeled fresh carrots About 15 fresh or frozen strawberries About 5 pitted dates ¼ cup coconut milk (liquid only, not the fat)* ²⁄³ cup coconut milk, cream only (from a 13½ oz can) 1 cup plain vegan Greek yogurt 1 tsp cinnamon powder ½ tsp nutmeg ¼ tsp allspice Lime Cream Cheese Frosting ½ cup vegan butter, room temperature About 1 cup cream cheese (I use Tofutti), room temperature Fresh juice from 1 lime Zest from 1 lime 2½ cups powdered sugar 1 tsp pure vanilla extract METHOD Base/Crust Preheat oven to 400°F and line baking tray with parchment paper.

Spread rolled oats and bake 8–10 minutes, turning the oats halfway with spatula or large wooden spoon. Set aside to cool.

Blend cashews and coconut milk liquid until consistency is smooth.

Add the dates, walnuts and cooled rolled oats until chunky.

Blend in the maple syrup and vanilla.

Mix in blender for 20 seconds. For a smoother consistency, blend longer, and for a chunkier crust, less than 20 seconds.

Pour and spread with an offset spatula into a 9-inch spring-form pan lined with parchment paper on bottom.

Pop in fridge or freezer for at least an hour.

Smoothie Cake Chop carrots. Blend with strawberries and dates to a smooth consistency.

Add the coconut milk until incorporated.

Blend in the yogurt and coconut cream.

Add the cinnamon, nutmeg and allspice, and blend till everything becomes a smooth, milkshake-like consistency.

You can add a touch more coconut milk liquid to get a smoother consistency.

Pour over the somewhat hardened crust/ base and bang on counter a couple times to release any large air pockets.

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Pop in freezer for at least 4 hours.

Lime Cream Cheese Frosting With the paddle attachment on your stand or hand mixer, beat the cream cheese until smooth.

Add the butter and mix until consistency is smooth.

Add in the powdered sugar about ¼ cup at a time until all the sugar has been incorporated. Beat in the fresh lime juice and zest.

Add the vanilla.

Make sure to beat the icing until smooth and creamy.

Take cake out of freezer about an hour before serving.

With offset spatula, spread the icing evenly on top of cake. *Refrigerating coconut milk overnight will separate the coconut cream from the liquid.

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Let’s Get Grainy Try to use different grains for breakfast instead of oats or wheat.

Millet, quinoa, brown rice, buckwheat, teff, etc., are all tasty alternatives offering a wider choice for breakfast.

More Spices, Please A lot of people use excess salt to flavor their meals, but using a spice mix such as harissa, dukkah, chermoula, a curry powder mix or simply sweet, smoked paprika can lift a meal to new taste sensations!

How Has Food Impacted Your Health?

In more ways than I can write here! Simply, it has healed my IBS and helped to balance hormones after a life-threatening and healthchanging event several years ago.

Detox Ingredients Water and freshly squeezed carrot, apple, celery, ginger and turmeric juice.

Latest Food Discovery Kala namak salt. It gives my scrambled tofu an eggy smell and taste and enriches the flavor.

THRIVE Lightning Round

Best advice your mom gave you?

She didn’t have to tell me anything: I just learned a lot from watching her. As a single mother of eight children, she taught me many things without having to say a word.

Ingredients you can’t live without?

Turmeric — I sprinkle it on everything! Fresh, crisp apples — I love them! And peanut butter — I eat it every single morning without fail!

What’s the fastest way to shift your mood?

Music! It’s relaxing when I’m stressed and uplifting when I’m feeling low.

One of your favorite quotes: “Change your mind, and you will change your world.”

THRIVE

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INGREDIENTS 1 cup firm tofu, drained and cut into cubes 3 tbsp tamari 2 cloves garlic, minced 2 tbsp sesame seeds 6 radishes, washed and halved 2 handfuls kale, washed, stems removed 8 brussels sprouts, outer leaves removed, halved 2 leaves red cabbage, washed, sliced 2 handfuls broccoli sprouts 1–2 tbsp rapeseed oil 1 pinch salt & pepper seasoning METHOD Place the cubed tofu in a bowl with the tamari, garlic and sesame seeds, and stir to combine. Leave to marinate for at least 15 minutes.

Once the tofu has marinated, heat the oil in a large frying pan, and fry the tofu, ensuring all sides are cooked and crispy.

Remove the tofu from the pan, and quickly add another dash of oil. Heat and then add the brussels sprouts, kale and purple cabbage. Toss until heated through and starting to become crispy.

Plate the tofu, pan-fried veggies, plus the radishes and broccoli sprouts.

Prep time:

15 min

Cook time:

15 min

Total Time:

30 min

Servings:

2

Season with salt and pepper, sprinkle with extra sesame seeds and serve immediately.

Joanne Wood 40

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Joanne Wood

Prep time:

How Do You Nourish Yourself?

Cook time:

Through food, relaxation, mindful living, exercise and getting outdoors.

Wellness to Me Wellness to me means being free of digestive issues and feeling fit and strong in my 40s.

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15 min 8 min

Total Time:

23 min

Servings:

1

INGREDIENTS Sourdough Bread 1 crusty sourdough roll 1 tomato, washed, sliced thinly 1 handful fresh green leaves, washed 1 small red onion, skin removed, sliced

Jackfruit & BBQ Sauce 1 cup jackfruit, removed from the can, drained, shredded 1 tbsp tomato paste 1 tsp apple cider vinegar 1 tsp molasses (use maple syrup if you do not have molasses) 1 tsp water 1 tsp onion powder 1 pinch granulated dark brown sugar 1 pinch dried garlic granules ¹⁄³ tsp sweet paprika 1 tsp liquid smoke

METHOD Combine the jackfruit and BBQ sauce ingredients in a bowl. Leave to marinate for at least 30 minutes.

After marinating, add the ingredients to a pan and heat over a low heat for about 8 minutes until heated through.

Slice the sourdough roll in half. Add the tomato, green leaves and red onion, and top with the jackfruit in the BBQ sauce and the other half of the bread.

Serve immediately while still warm!

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INGREDIENTS Base 1 cup hazelnuts 1 cup almonds ½ cup oats 2 tbsp coconut oil, melted ¹⁄³ cup pure maple syrup 1 heaping tbsp raw cacao or very dark cocoa powder

Filling & Topping 2 cups thick plant-based yogurt 2 cups fresh blueberries 1 handful fresh mint leaves METHOD Place the hazelnuts and almonds in a food processor and blitz until they resemble a fine crumb texture.

Add the oats and process the mixture again for a few seconds.

Prep time:

25 min

Total Time:

35 min

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Cook time:

10 min

Servings:

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Add the melted coconut oil, pure maple syrup and the cacao powder. Pulse the mixture until fully combined.

Press the mixture into a 14" x 5" x 1" cake pan.

Ideally, your pan will have a loose bottom to make

it easier to remove the tart, but if you do not have a loose-bottomed one, you can line your cake pan with parchment paper. Do not use cling film, as this base needs to be cooked in the oven!

Use your fingers to smooth off the edges of the mixture. Press down with the underside of a spoon to ensure it is all even and compact.

Place the base in the oven and bake for 10 minutes at 350°F. Remove the base from the oven and allow to cool completely before adding the next layer.

Only add the next (yogurt) layer of the tart when you are ready to serve; otherwise, it will make the base soggy. Simply spoon the yogurt into the base and smooth over with a spoon until all even.

Add the blueberries on top, and scatter a few mint leaves before serving immediately.

R e c i p e N otes : This recipe works best with thick yogurt, so use the thickest you can buy. This is best enjoyed on the same day it’s made.

INGREDIENTS Base 1 cup hazelnuts 1 cup almonds ½ cup oats 2 tbsp coconut oil, melted ½ orange, zest AND juice ¹⁄³ cup pure maple syrup 1 heaping tbsp raw cacao or very dark cocoa powder

Filling & Topping 2 cups thick plant-based yogurt 3 oranges, peeled and sliced (blood oranges if in season, or regular if not) 1 handful fresh mint leaves METHOD Place the hazelnuts and almonds in a food processor and blitz until they resemble a fine crumb texture.

Add the oats and process the mixture again for a few seconds.

Add the melted coconut oil, orange juice and zest, pure maple syrup and the cacao powder. Pulse the mixture until fully combined.

Press the mixture into a 14" x 5" x 1" cake pan. Ideally, your pan will have a loose bottom to make it easier to remove the tart, but if you do not have a loose-bottomed one, you can line your cake pan with parchment paper.

Do not use cling film, as this base needs to be cooked in the oven!

Use your fingers to smooth off the edges of the mixture. Press down with the underside of a spoon to ensure it is all even and compact.

Place the base in the oven and bake for 10 minutes at 350°F.

Prep time:

25 min

Cook time:

10 min

Total Time:

35 min

Servings:

4

Remove the base from the oven and allow to cool completely before adding the next layer.

Only add the next (yogurt) layer of the tart when you are ready to serve; otherwise, it will make the base soggy.

Simply spoon the yogurt onto the base and smooth over with a spoon until all even.

Add several pieces of the orange slices and scatter a few mint leaves before serving immediately.

R e c i p e N otes : This recipe works best with thick yogurt, so use the thickest you can buy. This is best enjoyed on the same day it’s made.

Joanne Wood 45 THRIVE

Vegan Comfort Food for Any Occasion Chef Stina Spiegelberg V e g a n T V chef a n d s pea k er , p u b li s hi n g her ei g hth c o o k b o o k . A s a f o u n d er o f the P la n t- Ba s e d I n s tit u te , s he e n g a g e s i n a b etter e d u cati o n o f pla n t- b a s e d , health y f o o d s f o r pr o fe s s i o n al chef s .

I n s ta g ram : @veggiestina stinaspiegelberg.com

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Keep a healthy relationship with your food. It is easier said than done, but vital for our health and wellbeing. I talk to many women who have issues with their body because they see themselves as too heavy or too thin, or they have trouble accepting their proportions. Cooking and the joy of natural, healthy foods is the first step in our digestion and very essential for our body to prepare for the upcoming meal. Above all, what I see, it teaches us how to stay in touch with our artisan and creative side, and therefore gives us a time to relax and breathe. To create a wonderful meal is an honorable achievement, and we should be proud of ourselves.

Wellness is an overall statement for me, including my body, mind and soul. I used to believe that I had to escape from where I worked and lived to find myself, relax and renew. But it turns out my absolute best wellness spot is my meditation pillow right in the middle of my living room. When I turn off every movement, noise and picture around me, I can start to feel, really feel myself and heal. Meditation is the best wellness for me. And yet it’s so simple and free — almost like healthy nutrition.

I really recommend mixing fruit in savory dishes and vegetables in desserts. It just adds a special hint of joy to it. I am very much in love with beetroot brownies, carrot tart and celery meringues. And name someone who can resist a mango chutney in a jackfruit burrito!

THRIVE

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INGREDIENTS Short Pastry 1¾ cups whole-spelt flour 1 cup + 1 tbsp raw cane sugar 1 stick + 1 tbsp margarine 2–3 tbsp vegetable milk Vegan butter for the dish

Creamy Filling 2 cups soy curd cheese, natural ½ cup + 1 tbsp starch ½ tsp vanilla, ground 1 cup + 1 tbsp raw cane sugar 4 tbsp almond flour 1 good pinch of kala namak salt 1 pinch of nutmeg blossom (or cinnamon) 1 medium saffron thread, ground (optional) 1½ oz almond flakes 1 cup blueberries 2 small apples METHOD In a bowl, mix flour, sugar, margarine, salt and milk with a fork. If the mass becomes a little crumbly, you can process it with your hands. Grease the pan with margarine and squeeze ²⁄³ of the dough into it. Form an approx. 1½" high edge.

For the filling, first mix 4 tbsp of soy curd cheese with starch, vanilla, raw cane sugar, almond flour, kala namak and saffron. Stir in the remaining curd cheese. Divide ¾ of the mixture onto the short pastry dough. Peel the apples if necessary, remove the seeds and cut them into very thin slices, then place them on the cheese filling of the cake.

Mix the blueberries with the remaining cheese and smooth on the apples. Mix the remaining short crust dough with the almond flakes and crumble over the cake. Bake at 360°F for 50–60 minutes.

Allow the cake to cool completely in the pan and enjoy with friends.

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Chef Stina Spiegelberg

I n g re d ie n t s W e Sh o u l d U s e M o re ?

Oh, it is really difficult to decide on a few ingredients for someone who literally sleeps in the kitchen and just loves every single one of them. But most certainly an overwhelming variety of herbs, spices and vinegars would do. Including smoked salt, ume su, soy sauce, miso paste and dried fruits. With good additional aromas, you can make almost everything taste fantastic! Of course, I am a big fan of pulses, but in the end, it really comes down to the cooking technique to bring out the flavors. In my new e-book, A Little Vegan Every Day (in German and English), I turn the easiest dishes into something special just by giving the technique a twist.

Chef Stina Spiegelberg

INGREDIENTS Burger Buns 1½ cups all-purpose flour 1½ cups whole-spelt flour ¾ cup + 3 tbsp water, lukewarm 4 tsp fresh yeast (¹⁄³ of a yeast cube) 2 tbsp sugar ½ tsp salt 1 tsp activated charcoal Black sesame

Black Patties 1 can chickpeas 1 red onion 5 oz smoked tofu 1½ cups red lentil flour (or chickpea flour) 2 tbsp breadcrumbs 1 cup water 1 tsp activated charcoal Smoked salt, pepper, cumin, mustard seed, Italian herbs, chili Oil for frying

Garnish 6–8 leaves of lettuce A little red cabbage 6–8 pickles 1 carrot 1 tsp tahini 1 tsp vegetable oil 1 tsp maple syrup 1 tbsp soy sauce 1 tsp liquid smoke 1 tsp finely chopped seaweed (optional) Vegan mayonnaise Ketchup or hot sauce METHOD In a cup, crumble the yeast in ¼ cup milk and mix with 1 tsp sugar. Set aside for 10 minutes until the yeast mixture begins to form bubbles. Mix flour, salt and the remaining sugar in a bowl. Form a well in the middle and add the yeast mixture, water and oil. Knead the dough well for 5–10 minutes with the mixer. Leave the dough covered in a large bowl in the fridge overnight.

The next day, let the dough rise to room temperature and form 7 balls. Place an aluminum ring or baking ring on top and leave to rise for 30 minutes. Sprinkle with water, sprinkle with sesame seeds and bake at 360°F for 15–18 minutes. Then sprinkle with plenty of water. Allow to cool completely.

Finely dice the onions and sauté them in oil with the crumbled smoked tofu.

Shred the chickpeas, onions and smoked tofu together in the food processor (do not blend smoothly!!). Mix with red lentil flour, breadcrumbs, water and activated charcoal, and season well. Form the mixture into patties and fry in hot oil.

Finely slice the carrots lengthwise. With the tahini, oil, maple syrup, soy sauce and liquid smoke, mix a marinade. If you want the fishy lox taste, add some finely chopped seaweed. Pour the marinade over the carrots and massage in. Marinate for at least 30 minutes.

Now carefully cut open the burger bun and coat with ketchup. Then place a lettuce leaf, patty, gherkin and some red cabbage on it. Finish by topping with marinated carrots and some mayonnaise.

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INGREDIENTS 18 oz fresh pasta 3½ oz solid smoked tofu 1 large onion 2–3 tbsp olive oil 1 good pinch of kala namak salt

Smoked salt, black pepper, nutmeg 1 tsp cornstarch 1 tbsp yeast flakes 1 cup oat cream Fresh herbs for serving

METHOD Cook the pasta in salted water according to package instructions.

For the carbonara, dice the tofu and onion finely and fry in a little oil until golden brown. Season to taste, and mix with starch and yeast flakes.

If you are afraid of clumps, stir 3 tsp of oat cream into the starch before pouring it into the pan. Deglaze with oat cream and simmer for 2–3 minutes. Serve and enjoy the pasta with carbonara and some fresh herbs.

1. Something you always have in your bag?

A chocolate bar (though it has been a problem in summer).

5. Ingredients you can’t live without?

Smoked salt, sweet potatoes, kala namak and peanut butter, and, of course, chocolate.

2. Best advice your mom or grandma told you?

A revolution starts with one person.

6. What’s the fastest way to shift your mood?

Chocolate.

3. Where do you get most of your inspiration?

Sleep. I dream of food with a notebook next to my pillow.

7. One of your favorite quotes?

“The things you take for granted, someone else is praying for.”

4. What hashtags do you use to find inspiration + food? #theartofplating

Chef Stina Spieg elberg

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8. Something we wouldn’t know about you?

I can’t sleep when my desk isn’t tidy.

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I suffer from irritable bowel syndrome (IBS), which I developed in my early 20s.

I lost my first boyfriend and my first love to cancer, and the stress of it led me to develop IBS. I visited many GI specialists, who said I’d have to pop pills for the rest of my life. It was so debilitating, and after a year of struggle, I searched for another solution — turning to food for medicine.

I cut out many foods, including processed foods, dairy, gluten and refined sugars. It was difficult at first because I didn’t know how to eat for this new lifestyle, but it taught me how to cook healthy and wholesome meals that allowed my body to heal, and eventually led me to the world of plant-based eating. Since then, I’ve introduced some foods back into my diet, like whole grains, but I’ve chosen to continue a plant-based diet because of its benefits to my health, humanity and the environment.

Wellness is about listening to your body and what it needs to feel its best. For me, this is eating a diet rich in colorful fruits and vegetables, and making time to move my body (I love to run and dance). I used to be so focused on counting calories and fats, but now I never lend it a moment’s thought. Choosing healthful foods rich in vitamins, protein and healthy fats is the best “diet” trick there is. Never have I felt healthier, more confident and connected to my body than after changing my mind frame to wellness, through my diet.

Something you always have in your bag?

Water bottle. Can’t live without it, and won’t pay three dollars for it!

Best advice your mom told you?

Love is a powerful force for good.

Where do you get most of your inspiration?

Colorful food. It’s already beautiful, so there’s little left for me to do.

What hashtags do you use to find inspiration + food? #beautifulfood, #prettyfood, #kale.

Ingredients you can’t live without?

Avocado. Need I say more?

What’s the fastest way to shift your mood?

Walking. It helps us clear the mind and reflect. Leave that phone at home!

One of your favorite quotes: “Spread love as thick as peanut butter.”

Something we wouldn’t know about you?

I’m a Canadian who hates the cold, and blubbers like a baby until spring.

THRIVE

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Chocolate

INGREDIENTS 1 chia egg: 1 tbsp ground chia seeds, 3 tbsp filtered water ½ cup vanilla plant protein powder ½ cup almond pulp* or store-bought almond meal ¼ cup cacao powder ½ tsp baking soda ½ tsp baking powder Pinch of salt ¼ cup maple syrup 2 tbsp coconut oil, melted ¼ cup almond milk, or other milk of choice ¼ cup soy yogurt, or other plant-based yogurt ¼ cup mini dark chocolate chips

Icing ½ heaping cup cashews, soaked overnight, strained ¼ cup maple syrup 2 tbsp + 2 tsp almond milk 4 tbsp coconut oil, melted ¼ cup thawed raspberries, plus more if desired for brighter color

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METHOD Preheat oven to 350°F. Begin by making your chia egg: Mix together 1 tbsp ground chia seeds in 3 tbsp filtered water. Let thicken for at least 5 minutes.

a bowl and place to the side. Add raspberries to the blender and blend remaining icing until pink and smooth. Optional: add more raspberries as needed for desired pink color. Pour into a separate bowl.

In a large bowl, combine plant protein powder, almond meal, cacao powder, baking soda, baking powder and pinch of salt. Stir to combine, then add maple syrup, melted coconut oil, almond milk, soy yogurt and chia egg. Mix with a hand blender until smooth. Finally, add dark chocolate chips and stir to combine.

To ice the donuts, mix white icing and pink icing together in a wide bowl to create a swirly look.

Be careful not to overmix, or colors will combine entirely. Dip donuts into icing to coat. Place on baking sheet (icing side up) and continue until all donuts are covered. Optional to add candied sprinkles, crushed nuts and dried rose if desired.

Lightly spray donut baking pan with oil and scoop batter into each mold. Bake for 15–20 minutes, or until a toothpick comes out clean.

Let cool slightly before popping them out of the mold (otherwise they may break).

Note: Donuts will keep in fridge for up to 4 days, but are best served fresh. Icing will keep in fridge for up to one week.

In a blender, add soaked cashews (strained), maple syrup, almond milk and coconut oil.

Blend until smooth. Pour out half the icing into

*Almond pulp is the leftover ground almonds from making homemade almond milk. Instead of tossing the pulp, use it as almond meal in this recipe.

I like non-bloating fruits like pineapple and citrus, lots of leafy greens and lots of colorful veggies! To rev up my metabolism, I drink my Morning Metabolism Boost: 1 tbsp apple cider vinegar, the juice of ½ lemon, 1–2 oz water, and a pinch of cayenne, ginger and cinnamon.

I also love my Flush Out the Fat Smoothie. I blend together ½ cup kale, ½ cup frozen mango, ¼ cucumber, ½ cup coconut water and some fresh cilantro and mint.

INGREDIENTS Crust 4 tbsp chia seeds, ground 8 tbsp water 2 cups shredded cauliflower ½ cup almond pulp* or store-bought almond meal ½ cup buckwheat flour, or other gluten-free flour 2 tbsp nutritional yeast 2 garlic cloves, finely chopped 1 tsp onion powder 1 tsp sea salt 1 tsp pepper

Pink Hummus 2 cups cooked chickpeas 4 garlic cloves ¹⁄³ cup tahini ¼ cup olive oil, plus more if desired 1 large beetroot, cooked Pinch of salt, plus more if desired Juice of 1 lemon, plus more if desired Reserved chickpea liquid, or splashes of water, if needed Additional Toppings 1–2 avocados, thinly sliced 1 handful arugula Sea salt and pepper Coconut shavings (optional), to sprinkle *Almond pulp is the leftover ground almonds from making homemade almond milk. Instead of tossing the pulp, use it as almond meal in this recipe.

METHOD Preheat oven to 400°F. Make chia egg by mixing 4 tbsp ground chia seeds in 8 tbsp water; let absorb for at least 5 minutes.

In a food processor, pulse cauliflower until it’s shredded and flour-like. (I like to do this in two batches.) Then add to a large mixing bowl with chia egg, almond pulp, buckwheat flour, nutritional yeast, chopped garlic, onion powder, sea salt and pepper. Knead with your hands to create a large doughy ball.

Transfer dough to a pizza stone, or baking tray lined with parchment paper, and roll out the dough until it’s approx. ¼ inch thick.** Bake in the oven for 30 minutes, or until golden.

While you’re waiting for the dough to bake, make your Pink Hummus: In a food processor, add chickpeas, garlic, tahini, olive oil, beetroot, salt and lemon juice. Blend until smooth and creamy. Add splashes of reserved chickpea liquid or water, as needed, to create a smooth consistency.

Pink

Spread hummus onto pizza dough leaving approx. 1 inch for the crust. Decorate pizza with sliced avocado and arugula, and sprinkle with sea salt, pepper and coconut shavings. **Tip for the dough: After transferring the dough to parchment paper, begin flattening it with your hands. Flatten dough to about 2–3 inches thick. Then layer a piece of parchment paper over top of the dough and set your rolling pin on top. Roll pin over top of the parchment paper to flatten the dough until it’s ¼-inch thick. (The top layer of parchment paper will stop the dough from sticking to the rolling pin.) Peel off the paper, and you’re left with a thin pizza crust ready to bake!

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THE VEGAN EXPERIENCE

THAT CAN CHANGE YOUR LIFE! O V ER SIX T Y INF OR M AT I V E & INSPIR ING SP E A K ER S

Michael Klaper, MD

Vegan doctor; experienced primary care physician (46 years); leading educator in applied plant-based nutrition and integrative medicine

Jenny Brown

Founder of Woodstock Farm Sanctuary; longtime animal rights activist; author of The Lucky Ones: My Passionate Fight For Farm Animals

Joel K. Kahn, MD

Vegan Preventive Cardiologist; author of The Plant-Based Solution: America’s Healthy Heart Doc’s Plan to Power Your Health

Chef AJ

Author of The Secrets to Ultimate Weight Loss: A Revolutionary Approach to Conquer Cravings, Overcome Food Addiction and Lose Weight Without Going Hungry

Anthony Lim, MD, JD

Medical Director of the McDougall Program; Staff Physician at TrueNorth Health Center; Physician Leader of the Plant-Based Support Group at Kaiser Permanente Santa Rosa

Kim A. Williams, MD MACC, FAHA , MASNC, FESC

Vegan cardiologist; past president of the American College of Cardiology; Chief of the Division of Cardiology at Rush University Medical Center

The place to learn about healthy vegan living!

MEET OTHERS OF LIKE MIND Over 600 attendees of all ages, from beginners to seasoned vegans; singles, couples and families. An ideal setting for building lasting friendships!

Social gatherings for everyone.

FUN FOR EVERYONE! Music, humor, dancing, games and much more!

CUTTING EDGE EDUCATIONAL SESSIONS Health and Nutrition ★ Food Demonstrations ★ Lifestyle Issues ★ Animal Rights ★ Exercise ★ Fitness ★ Earth Stewardship ★ Compassionate Living

DELICIOUS WHOLE FOOD VEGAN MEALS Our meals are designed to accommodate a variety of diets, including gluten-free and raw food options. Prepared under the direction of award winning Chef Mark Reinfeld of Vegan Fusion.

July 4 – 8

★

ENLIGHTENING SPEAKERS Doctors, dieticians, chefs, authors, social activists and other educators will share their knowledge and experience.

“Summerfest is excellent!

I can’t believe it’s taken me half my life to experience it.”

- R.B. (NY)

Johnstown, PA

Scan the QR Code to learn more about Vegetarian Summerfest

44th Annual Conference of the North American Vegetarian Society

VegetarianSummerfest.org or call (518) 568-7970

M i na ko Umehara I n s ta g ram : @365cleaneats

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INGREDIENTS Crust Dry: ½ cup rolled oats 3 tbsp rice flour ¼ cup raw almonds 4 tbsp coconut sugar ¼ tsp pink salt

Wet: 5 tbsp melted coconut oil 1 tbsp maple syrup Chocolate Filling ²⁄³ cup cashews (soaked 2–5 hours and rinsed) ½ cup + 3 tbsp coconut cream 2 tbsp melted cacao butter or melted coconut oil 3 tbsp raw agave or maple syrup 2–3 tbsp raw cacao powder ¼ tsp vanilla paste Pinch of pink salt

Raspberry Filling 1 cup cashews (soaked 2–5 hours and rinsed) ½ cup + 3 tbsp coconut cream 3 tbsp melted cacao butter or melted coconut oil 3 tbsp raw agave or maple syrup 1 tbsp lemon juice ½ tsp pitaya powder (for color, optional) ½ cup frozen raspberries Pinch of pink salt METHOD Preheat oven to 355°F. Pulse every dry ingredient for the crust together until the mixture reaches the consistency of flour.

Add oil and maple syrup and process until it looks like wet sand.

Firmly press the mixture into 8 tart tins.

Bake for about 10–15 minutes, or until golden brown. Bake time depends on the

size. These crusts burn easily. Keep your eyes on them! Let cool in the tins.

While cooling the crusts, put every ingredient for the chocolate filling in a blender, and blend well. Layer it over the crust, and cool it in the freezer until set (about 30 minutes to 1 hour).

Put every ingredient for the raspberry filling except frozen raspberries in a blender, and blend well. Add frozen raspberries and blend well. Add more coconut cream, if you need to.

Transfer the raspberry mixture to a piping bag with a star-shaped nozzle, and pipe onto the top. If the filling is too soft to pipe, put it in the refrigerator for about 10 minutes or more. Put in the freezer until set.

Take out from the tins and enjoy!

Note: When you bake, you can use tart stones. But if they rise too much, I usually just push the crust down with a spoon after baking while the crust is still warm.

U se eight 3 " ta rt tins

THRIVE

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M i na ko Umehara

1. Something you always have in your bag?

A big scarf. I’m sensitive to the cold!

2. Best advice your mom or grandma told you?

Always take the high road.

3. Where do you get most of your inspiration?

Seasonal flavors, personal moods, Instagrammers.

4. What hashtags do you use to find inspiration + food? #veganfoodshare.

5. Ingredients you can’t live without?

Soy sauce.

6. What’s the fastest way to shift your mood?

Thinking about a new vegan dessert recipe.

7. One of your favorite quotes: “Be congruent. Be authentic. Be your true self.”

8. Something we wouldn’t know about you?

I used to work as a graphic designer in Japan.

Raw U se a 9 ½ '' ta rt mo l d INGREDIENTS Base 1 cup raw walnuts or raw pecans 2 tbsp raw cacao powder 2 tbsp raw cacao nibs 3 tbsp melted raw cacao butter or melted coconut oil 4–5 pitted medjool dates Pinch of pink salt

White Chocolate Filling 2 cups raw cashews (soaked 2–5 hours and rinsed) 8 tbsp melted raw cacao butter 1¼ cup coconut cream 6 tbsp maple syrup or raw agave 2 tbsp lemon juice ¼ tsp vanilla bean paste Pinch of pink salt

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Decoration 25–30 medium-sized strawberries, cut in half METHOD Put all ingredients for the base in a food processor and process until well-processed but still slightly crumbly. Press the mixture into the bottom of a 9½" tart mold.

Put all ingredients for the filling in a food processor and blend well until smooth. Add more sweetener, if you desire. Layer the filling above the base.

Embed the cut strawberries into the filling.

Cool in the freezer overnight.

How has food affected your life?

My husband’s work requires our family to move a lot. I’ve lived in three countries (USA, Australia and Japan) and eight cities in 15 years. I’m not a native English speaker, so sometimes it’s hard connecting with people. Food and eating are universal, so sharing meals has always been my best way to connect with people I meet in new places.

Any ingredients you love for detoxing or cleansing?

I love eating beetroot. Some people don’t like them because of their earthy flavor, but pairing them with citrus fruits or apple cider vinegar makes their flavor so enjoyable. I like making smoothies with raw beetroots, orange, lemon and mint leaves or making raw beetroot ravioli with cashew cheese.

How do you nourish yourself?

For me, cooking nourishes my soul.

Going to a farmers market and cooking with fresh veggies is the best way to refresh myself. While cooking, I think of nothing but cooking, and it gives me a sense of peace and a calm mind. It’s like meditation.

Your latest food discovery?

Ingredients or tips?

I love homemade dressing. And the most important tip for making it is mixing more than two kinds of vinegars. It creates a deeper and more aromatic flavor that isn’t as monotone.

THRIVE

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3 4 to

s ervi n g s

INGREDIENTS Basil Pesto 2 cups tightly packed fresh basil ½ cup roasted cashew nuts ½ tsp salt + more to taste 2 tsp savory yeast flakes 4 tbsp extra virgin olive oil, or more if you wish 2 tsp lemon juice Black pepper, to taste

Beetroot Tahini ½ cup baked red beetroot (half of a big beetroot), cut stems and leaves 2 tbsp tahini 1 tbsp extra virgin olive oil 1 tbsp apple cider vinegar 1 tbsp lemon juice 1 tsp maple syrup ¼ tsp smoked sweet paprika ¼ tsp pink salt Black pepper, to taste Roasted Vegetables 1 big eggplant, cut into ¼-inch or ½-inch slices lengthwise 2 medium zucchinis, cut into ¼-inch or ½-inch slices lengthwise 2 medium red bell peppers, seeded and cut into 4–8 wedges 3 cloves garlic, thinly sliced 6-inch sprigs fresh rosemary, leaves only ¼–¹⁄³ cup extra virgin olive oil ½ tsp pink salt ¹⁄8 tsp ground black pepper 8 slices of sandwich bread or your choice of bread (toasted or not toasted) METHOD Preheat oven to 375°F. Cover one red beetroot with a big sheet of aluminum foil and bake it for 90 minutes or until well cooked.

Take the beetroot out of the oven. Cut off the top and bottom, and peel the skin with a paper towel. The skin should slip right off. Cut the beetroot in half.

Place all the ingredients for beetroot tahini into a food processor, and process well. Transfer it to a jar.

In a big bowl, place eggplant, zucchini, ²⁄³ of the sliced garlic, ²⁄³ of the rosemary leaves, ¼ cup olive oil, salt, and pepper. Add more olive oil if needed. Toss well, and place on a baking tray. Roast for about 20–25 minutes, until the vegetables are slightly brown and crisp around the edges. Transfer to a shallow plate and add olive oil, salt and pepper, if you need to.

Preheat oven to 400°F. Set the peppers on a rimmed baking sheet with the skin-side up, and place the sheet on the highest rack.

Roast until flesh is tender and skin is well charred. It will take about 20 minutes. Keep your eyes on the peppers while roasting, so as not to burn the entire pepper. Remove from the oven, transfer into a bowl and cover tightly with plastic wrap. After they have cooled down, peel the skin off. Transfer to a small bowl, and drizzle 1–2 tablespoons olive oil. Mix it with the remaining garlic and rosemary, add salt and pepper to taste. Leave it in the fridge for at least 3 hours.

Place all the ingredients for basil pesto into a food processor and process well. Transfer to a jar.

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Spread beetroot tahini on one side of the bread and spread basil pesto on the other. Add roasted vegetables. Heat before serving, if you wish.

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THE MAVERICK OF MODERN JONATHAN ADLER

On Stands Nat ional ly Now BOHO CHIC

ECLECTIC MAXIMALISM

MOBY ON MINIMALISM

Low-Carb No-Bake Cake

&

Ja n i n e H e g e n d o r f I n s ta g ram : @nutsandblueberries

Kitchen Essentials My recommendation is to invest in a good food processor or mixer. Most people don’t want to invest money in a kitchen machine.

But it’s worth it. It’s so much fun to use, and the results are so much better.

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Turmeric is the Secret Ingredient My latest discovery is to use raw and fresh turmeric, and I love to use my baking stone for freshly baked bread.

Great Advice My truth is to listen to yourself. When you listen carefully, you know what’s good for you, no matter what other people tell you.

Low-Carb No-Bake

INGREDIENTS Base ½ lb pistachios, roughly chopped 1 lb cashew nuts, roughly chopped ½ cup coconut oil 15 dates, soaked in water for 2 hours

Curd Cream 1 lb curd 1¾ cups vegan whipped cream 4 tbsp sugar Zest from 1 organic orange 1 tsp ground vanilla METHOD Mix the soaked dates with the coconut oil to form a paste. Set aside some pistachios for the topping.

Mix the cashew nuts and pistachios with the date paste.

Press the mixture into a round baking pan.

Put the base in the fridge for 30 minutes.

Mix curd, sugar, orange zest and ground vanilla.

Whip the cream, and then gently fold the cream into the curd mixture.

Spread the curd cream on the base and top with the rest of the pistachios.

Store it in the fridge for up to 1 hour before serving.

Enjoy.

With Lemon INGREDIENTS ¹⁄³ cup cashew nuts, soaked overnight 1 tbsp hemp seed 1 cup almond milk (or any other non-dairy milk you prefer) 1 banana Juice from 1 lemon 2 dates ½–1 tsp turmeric Pinch of ground vanilla

METHOD Mix all ingredients together until the smoothie is very creamy.

If you like, you can add more milk.

Top with homemade granola and/or fresh fruits. Enjoy!

Prep time:

30 min

Cook time:

120 min THRIVE

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BREAKUP GUIDE + HEALING A BROKEN HEART

Life Hacks

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to Change Your Life

for

H a p p in e s s On Stands Nat ional ly Now

Spring Fever .

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Le ar ni ng to Fo rg iv e Yo ur se lf

IT IS NEVER

Too Late

PROTECTING Your HEART , TIME + ENERGY

DON'T Overthink It! MINDFULNESS+ MEDITATION+ YOGA+

Herbal Plant Guide

+CLEAN BOUTIQUE BEAUTY THRIVE

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}

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04

Spring Energizing Elixirs and the Best Herbs for Iced Tea, by Kripalu Center for Yoga and Health

Sweet & Sour Tempeh Bowl and Fun Food Hacks

06 08

Peter Max’s Pomeberry Green Morning Love Smoothie

Hello, Spring! We’re Obsessed with This Carrot Ginger Ice Cream Mochi

by Coconut Bliss

bon appétit 12

14 16

Spiced Vegan Muesli by Oatly

Stellar Couple Series: Turning Your Passion for Health into Your Business

18

24 36 32

Editor’s Quick List & Top Picks: Summertime in Italy

40 Breakfast or Dessert, You Decide!

Super Creamy Cashew and Vanilla

Porridge + Raw Blueberry Mini Cheesecakes 44

51

This Raw, Nut-Free Rainbow Coconut Cheesecake Will Blow Your Mind

Flowers for Breakfast: Coconut Chia Parfait + Blueberry Overnight Oats

The Unconventional Baker: Ginger Turmeric Lemon Cream Bars and Raw Chocolate Tartufo

Eat Dessert First: Strawberry Cheesecake Brownies, Matcha Mousse Cake with Hazelnut Quinoa Crust, Lemon Meringue Tart with Coconut Crust

52 56 58

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Power Up Your Day with These 3 Bowls: Crispy Sweet Potato and Black Bean Bowl, Gut Healthy Power Bowl, and Roasted Sweet Potato and Kale Bowl

38 Wild Rice Green Goddess Bowl with

Sriracha Lime Dressing + Tofu Tiramisu

Travel

2

Miso Soup: Our 5-Minute Meal

Fun Family Recipes: Sweet Potato

Chickpea Curry + Chocolate Pecan Brownies

10

Chickpeas with Two Rices, Currants and Herbs + Kale & Tempeh Salad with Maple Tahini Dressing

Gluten-Free Lasagna, Black Bean Chili and Chocolate Ganache Cake

Teas are a phenomenal way to deliver the healing power of herbs to the body-mind complex.

ne of our favorite things about spring and summer is our iced herbal tea.

Tea is one of the most widely consumed beverages on the planet, with many people and cultures ascribing to it benefits of tranquility and healing. From both the Western and Eastern perspectives, teas and infusions offer multiple benefits.

There is only one plant that officially produces tea: Camellia sinensis. This plant contains the buds and leaves that give us white, green, pu-erh, oolong and black teas. All other “teas,� such as ginger, chamomile and rooibos, are categorized as tisanes, a French word for herbal infusions.

The drinks we choose certainly contribute to overall nutrition, and teas can be part of that healthful life.

Tea leaves contain compounds called catechins, which have antioxidant properties, countering cell damage and offering anti-carcinogenic protection.

Green and black tea have been shown to contain not only catechins but also healthful phytonutrients like L-theanine, which can produce an alert but calm state.

Teas are a phenomenal way to deliver the healing power of herbs to the body-mind complex. In Ayurveda, the tea selection will change with the season. Mindful sipping seems as organic to tea as the ingredients themselves. As we hold each fragrant and beguilingly colored brew, the connection to our senses invites us to focus on what is before us, bringing us deeper into the moment.

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>> Calendula

>> Fennel

Has antibacterial and anti-inflammatory properties that help heal cuts, scrapes, bruises, insect bites and minor wounds, as well as conjunctivitis and sore or infected gums

Promotes a strong immune system and improves metabolism and digestion

>> Chamomile Calms anxiety and stress, and may have a positive effect on attention deficit disorder; antibacterial and anti-inflammatory; beneficial for the liver and digestive system; eases skin inflammations, as well as bacterial skin diseases, cuts and abrasions

>> Cinnamon The highest antioxidant values of any spice — reduces inflammation, lowers blood sugar, alleviates nausea

>> Comfrey Relieves pain and inflammation, particularly for those with rheumatoid arthritis and osteoarthritis; great topical treatment for burns, abrasions and other skin irritations

>> Echinacea Improves immunity, reduces stings and itching when applied topically

>> Ginger Relieves nausea and morning sickness, helps with pain management, has antiinflammatory properties that may fight colon cancer

>> Hibiscus Natural antioxidant proven to lower blood pressure

>> Peppermint Improves digestion, relieves pain and eases nausea

>> Tulsi (Holy Basil) Helps bring down fevers, cures cold and sore throat, relieves insect bites and skin infections, helps with kidney stones and cardiovascular disease

>> Turmeric Best known for its cancer-fighting properties, via the cancer-fighting compound curcumin; reduces inflammation and eases joint pain and arthritis; soothes the digestive system

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For a perfect cup of tea, try Dr. Mercola’s Collapsible Tea Infuser with Drip Catcher.

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Visit shop.mercola.com and order your Organic Teas and Tea Infuser today.

They do not get as much attention as they deserve. I always try to serve my food with a lemon/lime, as just a finishing squeeze over any dish will go a long way. It gives freshness, balances acidity, spice and sweetness, and overall brightens the dish! Don’t skip on slicing a lemon or lime wedge and serving it alongside your meal!

Capers in spaghetti sauce is my secret. It’s not very common, but it’s a play on a non-vegan dish, spaghetti puttanesca, with capers being one of the stars of the dish. It adds a slightly briny vinegary taste that adds some nice acidity to the tomato sauce. Balance it out with a sprinkle of organic cane sugar and some fresh herbs, and voila, a perfect spaghetti dish.

Try crispy sage. At first, I was a little turned off by topping a dish with a crispy fresh herb, but slightly toasting fresh sage leaves in a little bit of oil on the stove adds a delicious, slightly nutty flavor. Worth the try!

INGREDIENTS Tempeh 1 tbsp sesame oil Juice of 1 lime Juice of 1 orange 1 tbsp rice vinegar 1 tbsp maple syrup (or liquid sweetener of choice) 1 tbsp minced garlic ½ cup low-sodium soy sauce (tamari, coconut aminos) Drizzle of sriracha ¼ cup cornstarch + ½ tbsp water to form a slurry 12 oz tempeh (cut into strips)

Optional Cooked broccoli, bell pepper, raw carrot roses, fresh limes, black sesame seeds

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METHOD Combine all sauce ingredients (except cornstarch slurry) in a small pot and bring to a simmer.

Whisk together cornstarch and water in a small bowl and add it into sauce. Continue stirring with a whisk, simmering for 3–4 min or until sauce thickens and it starts bubbling. Transfer to a large bowl and add in sliced tempeh. Toss to coat evenly. Heat a bit of oil in a large skillet over medium heat. Cook tempeh on each side for 1–2 min or until sauce has caramelized a bit and slightly browned. Serve with rice and other desired toppings.

(See ingredient list for toppings I used!)

Ready for Spring?

Try our Broccoli Bites Taco Recipe Featuring Yves® Broccoli Bites

Find this recipe and all of the Yves® Veggie Cuisine products on

WWW.YVESVEGGIE.COM

INGREDIENTS 8 oz pomegranate juice 10 oz blueberries 4 oz baby romaine lettuce 2 oz baby spinach leaves 2-3 dates METHOD Press all through your favorite juicer or blender until all the wonderful flavor and nutrients are in your glass.

INGREDIENTS 1 scoop of Clean Lean Protein in Smooth Vanilla by Nuzest 1 handful of kale or 1 spoonful of kale powder 1 tbsp blue-algae powder 1 tbsp spirulina and chlorella 1-2 tbsp hemp seeds Any amount of fresh turmeric and ginger Oat or almond milk 1 tbsp cocoa powder 1 banana Handful of berries of your choice METHOD Throw it all in the blender until it reaches a consistency that you love.

Add more fruit or veggies if you desire a thicker smoothie bowl.

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in

Italy

{ My Quick List & Top Picks } We rented a car in Rome and spent five weeks in the Italian countryside traveling, exploring and getting lost with no real plan. I had dreamed of exploring the famous Amalfi Coast since I was a child, and it did not disappoint.

Rent a convertible and drive as slowly as you can.

Here are a few of my favorite finds.

» The Amalfi Coast Always visit in May, early June or September for the most relaxing, quiet visits. It is breathtaking, and every picture is a postcard. Between June 15 and August 31, head to the countryside.

» Ravello You can’t do Italy without a couple nights at Hotel Villa Cimbrone. It’s surreal and pretty legendary. The gardens, pool and sea view, and outdoor restaurant are all you need for a couple days. villacimbrone.com

Things I Wish I Had Known:

1. Don’t go between June 15 and August 31.

It becomes overrun with tourists and unmanageable.

2. Bypass Sorrento + Naples and go straight

to the Amalfi Coast.

3. Skip Capri. It’s more marketing than

mystique. It’s alright for a quick day trip, except for July and August. If you must go, Casa Morgano Hotel is the best. Steer clear of the restaurants at the pier, right off the boat. casamorgano.com

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Adventure

Live

“Live, t r av e l , adventure, bless and don’t be s o r r y.”

» Positano Start in Positano and stay at the Poseidon Hotel.

Borrow their complimentary vintage Beetle convertible for a drive up the coast to Ravello, stopping at every small beach and town to swim and explore. It might be the most breathtaking drive I’ve ever had. Hire a small boat at the beach and they’ll take you to all the hidden grottos and caves for a private swim in the pristine turquoise water. hotelposeidonpositano.it

—Jack Kerouac

Cities We Wished We Had Skipped

» Rome I never thought I’d love it, but I tripled my time here. Throw away the tourist map. Lose yourself strolling through this ancient city drinking fourdollar glasses of Champagne and falling in love with the people.

Tips:

1. Look up the rooftop bars and most

expensive hotels. These are always great places to watch the sunset surrounded in luxury before you go back to your affordable apartment rental.

2. Hotel rooms run extremely small, so booking

an apartment now is a good idea.

3. I book with Europcar and always get full

coverage insurance. It’s the most affordable car rental and the insurance covers everything. We had an Italian cyclist hit us from behind, knocking our bumper off. I’m still baffled. You’ll be glad you’re covered.

4. If you ever need a last minute room, the

HotelTonight app can bring you sweet deals under $100.

5. Espresso lovers, you’ll be in heaven.

I know I’ll receive hate mail for this, but if your time is limited, I would skip these cities.

+ Capri: It’s like a shopping mall on an

» Tuscany My number one pick for Tuscany: Hotel Lupaia in the hills of the Chianti region near Montepulciano.

It is a total experience. The sunsets are stunning.

We had to force ourselves to leave. They prepare personalized dinners and a homemade breakfast with one of the top chefs in the region. The gracious Austrian owners make the best cocktails. lupaia.com

Tips:

1. Rent a car in Rome that can handle

unpaved roads.

2. Skip the bigger towns and stick to the beautiful Tuscan countryside.

Experience

island, with all the kids you didn’t like in high school, who are still trying to impress their friends.

+ Florence: We just couldn’t see the intrigue. We found more tourists and American students than Italians, the lines are long, it’s pricey, and it feels dirty and unappealing. It can’t compare to the gorgeous countryside. + Milan: It feels very commercial and void.

We just didn’t understand the hype. + Naples: It’s built on nuclear waste

(seriously), with toxic air, water and soil. Plus, the petty crime rate is pretty high, there’s no parking, it feels dirty and you better hold on to your valuables. Sounds like a perfect vacation. My partner loves it, mainly because he’s intrigued by mafia stories and pizza.

I couldn’t wait to get to Tuscany. Holidays should be relaxing, right?

THRIVE

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Coconut Bliss

Instagram: @coconutbliss coconutbliss.com

INGREDIENTS* Carrot Ice Cream Filling 1 pint Vanilla Island Coconut Bliss ½ cup carrot juice (carrot-ginger or carrot-ginger-turmeric juice are also delicious options) 3 medium carrots, peeled

Mochi Dough ¾ cup plus ½ cup sweet rice flour (for dusting) ¼ cup cane sugar ¾ cup water Handful of crystallized ginger, chopped (optional) METHOD Carrot Ice Cream Filling Wash and peel the carrots. Place them in a food processor and pulse until completely shredded.

Remove from food processor and set aside. Add pint of Vanilla Island Coconut Bliss to high-powered blender, along with the shredded carrots and carrot juice. Blend on high until all ingredients are incorporated. Pour into freezer-safe bowl and place in freezer for approximately 3 hours or until frozen. While the ice cream is freezing, line a muffin tin with cupcake liners. Remove frozen carrot ice cream from freezer and use a small cookie scoop to make ice cream balls. Place one

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scoop in each cupcake liner. Place muffin tin with ice cream balls back in the freezer to hold.

Mochi Dough Combine sweet rice flour and sugar in a small heat-safe bowl and whisk until combined. Stream in water and whisk until incorporated and a loose dough forms; it will be a little runny. In a large pot, bring about 3 inches of water to a gentle boil. Prepare a steamer basket for the mochi dough by covering the inside of the lid of the steamer basket or the lid of your pot with a towel.

Wrap the ends of the towel up around the sides and gather it around the handle of the lid. This will keep the water droplets from falling into the dough as it’s steaming. Place the steamer basket into the pan with hot water. Then place the bowl with the dough into the steamer basket and cover with towel-wrapped lid. Steam for 7½ minutes. Use a wet spatula to gently stir the dough, scraping down the sides of the bowl.

Place the lid back on the steamer basket and cook for another 7½ minutes. Remove bowl from steamer and scrape down sides with a wet spatula.

The steamed dough should look slightly translucent. Dust a large piece of parchment paper with about ¼ cup of the remaining flour.

Turn the dough out onto the parchment and sprinkle more flour over the dough. Begin pressing the dough out, sprinkling with more flour as you encounter sticky spots. Cover a rolling pin with flour, and roll out the dough until it is about ¹⁄8-inch thick. Transfer to large baking sheet and refrigerate for 15 minutes.

Once dough has chilled, use a 3-inch round cookie cutter to press out discs.

Assembly Remove ice cream scoops from freezer and turn out onto center of each dough disc. Gather the edges of the dough around the ice cream ball and pinch together to seal. Twist a small piece of plastic wrap around each ball tightly to help it hold its shape. Place in freezer until frozen.

When you are ready to serve the mochi, remove it from the freezer and let sit at room temperature for approximately 5 minutes to let the dough warm up and soften. Garnish with crystallized ginger and enjoy! *Use organic ingredients whenever possible.

Creamy Coconut Milk in Its Most Divine Form

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New! Raspberry Açai and Vanilla Island bars join our family of plant-based desserts to entice and delight your senses... enjoy!

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coconutbliss.com # shareyourbliss THRIVE

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Caffeinated Community ello from Oatly, the Swedish company that invented oatmilk. We want to talk about something other than oatmilk. So we talked to our friends at Not Just Coffee about their shop, and the community they support, and they shared a cool recipe for a vegan muesli for you to make at home.

Not Just Coffee started in 2011, and they’re dedicated to cultivating a community supportive of ethical and locallydriven business. They’ve grown to five locations throughout Charlotte, North Carolina, and they continue to foster and promote community through coffee. A musician friend touring throughout Europe first brought Oatly to their attention, which we thought was really romantic.

They periodically host latte art throwdowns, where baristas are pitted against each other in a challenger bracket, competing to see who can pour the most beautiful latte art. Art is judged by complexity of design and the execution of the pour, including factors like the contrast of milk (or mylk, m*lk, whatever) to espresso (or, pictured below, matcha). Judging is done by fellow baristas, with the very scientific and qualitative point of a finger.

Not Just Coffee’s support of their vegan patrons led them to develop this delicious recipe for a Spiced Vegan Muesli: INGREDIENTS 1½ cups rolled oats 2 cups Oatly Barista Edition oatmilk 2 tsp cinnamon 4 tsp maple syrup 3 oz dried fruit, dealer’s choice METHOD Mix it up, top with fresh berries, pecans and a flower or two, if you wish, and enjoy.

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Visit Not Just Coffee online at notjust.coffee, and follow them on Instagram @notjustcoffee.

Many thanks to James Yoder of Not Just Coffee and credit to Jordan Black for all photos.

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Michael Kuech + Kristel De Groot, co-founders, Your Super Foods Instagram: @yoursuperfoods

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M

ichael Kuech grew up in Aachen, Germany, the youngest of four. Kristel De Groot was the oldest of five in Amsterdam, the Netherlands. They met on a tennis court in Georgia.

Like many athletes, Michael’s diet consisted primarily of animal protein and heavy carb-loading. He was diagnosed with cancer at age 24. “During that time, I wanted to stay positive and inspire him, which was not always easy,” Kristel recalls. “I didn’t want to tell him, ‘Oh you have to do this.’ I wanted to say, ‘Hey, I eat this. Maybe just try it out.’”

Kristel’s mother, an orthomolecular nutritionist, overcame cancer ten years prior, and she herself had healed eczema and allergy symptoms through diet alone. Under the guidance of her mother and aunt (also a nutritionist!), Kristel blended up bags, bottles and ziplocks of immunity-boosting superfoods: wheatgrass, barley grass, lucuma, spirulina, you name it. Her kitchen was chaotic, but her conviction was clear. As Michael took in these mixes, he felt energized, alert and more connected. He questioned the so-called standard athletic diet and how it affected him. “Why don’t more people know about these superfoods?” he wondered. A Google search revealed these potent plants had been utilized for thousands of years. Indigenous cultures around the world still relied on their efficacy and took a holistic look at health. This view includes not only the foods we eat, but what they are, where they come from, who handled them and how.

Michael read research studies by the World Health Organization and The China Study and viewed a life-changing film. Kristel reflects, “During his chemo, we watched Forks Over Knives, you know, with the animal protein and the cancer, and I went totally vegan the next

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day. I thought, well, my mom had cancer when I was 12, and Michael has cancer when I’m 22; it could also happen to me. I should probably just do whatever I can to not get it.” Michael made a full recovery, cut animal products from his diet, and endeavored to inspire others to do the same.

He joined the superfood mixing parties in Kristel’s kitchen. Soon seven blends, formulated to function, became the favorites.

Residing in separate cities, and becoming partners on the court and off, the two soon realized that their passion could also become their business. Their multiple degrees were put to great use. They raised seed financing and started the company “Your Super” in Berlin. From there, they traveled to far-off corners of the globe to meet the farmers who grow and source these superfoods. They created a totally transparent supply chain and a 1:1 give-back model. For every product sold, a lifesaving meal bar is donated to a malnourished child somewhere in the world, via their partnership with the non-profit Action Against Hunger.

Michael states, “I’ve come to understand that if we’re living in this world in this way, and we have the privilege of being healthy, then it’s our responsibility to give back by inspiring others to be healthy and happy.”

Your Super now has an office on Abbot Kinney Boulevard in Venice, California.

To learn more (or to visit their tasting studio), check out yoursuper.com.

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I’ve been a health foodie since forever! It’s actually true since my parents raised me and my siblings vegetarian with a whole-foods diet. I feel incredibly lucky to have had this start from when I was young, and I’m super grateful to have largely been free of any major health issues or scares. I definitely attribute my high energy and good general health to my diet.

There’s just no other way!

The secret to a good life and marriage is in the willingness to compromise.

From the raw ingredients I work with. It’s all there!

Go for a run.

THRIVE

19

INGREDIENTS 2 cups cooked chickpeas ¹⁄³ cup wild rice 1 cup basmati rice 1½ cups water 2 tsp cumin seeds 1½ tsp curry powder 2½ tbsp olive oil, divided into 1 tbsp & 1½ tbsp ¾ cup sunflower or canola oil ²⁄³ cup currants 2 tbsp chopped flat-leaf parsley 1 tbsp chopped cilantro 1 tbsp chopped dill Salt & black pepper, to taste (start with 1 tsp salt)

Optional Fried Onions 1 medium onion, thinly sliced 1½ tsp all-purpose flour METHOD Start by putting the wild rice in a small saucepan, cover with plenty of water, bring to a boil and leave to simmer for about 40 minutes, until the rice is cooked but still quite firm. Drain and set aside.

To cook the basmati rice, pour 1 tablespoon of the olive oil into a medium saucepan with a tight-fitting lid, and place over high heat. Add the rice and ¼ teaspoon of salt, and stir as you warm up the rice (about 2–3 minutes). Carefully add the water, and reduce the heat to very low. Cover the pan with the lid, and leave to cook for 15 minutes. After 15 minutes, remove the pan from the heat, keep the lid on and leave off the heat for 10 minutes.

While the rice is cooking, prepare the chickpeas. Heat the remaining 1½ tablespoons olive oil in a large wok or sauté pan over high heat. Add the cumin seeds and curry powder, wait for a couple seconds and then add the chickpeas and ¼ teaspoon salt; make sure you do this quickly, or the spices may burn in the oil. Stir over the heat for a minute or two, just to heat the chickpeas, and set the pan aside.

Optional Fried Onions In a saucepan, pour in the sunflower or canola oil and place over high heat. Make sure the oil is hot by throwing in a small piece of onion; it should sizzle vigorously. Use your hands to mix the onion with the flour to coat it slightly. Take some of the onion and carefully (it may spit!) place it in the oil. Fry for 2–3 minutes until golden brown, then transfer to paper towels to drain and sprinkle with salt. Repeat in batches until all the onion is fried and set it aside. To serve, add both types of cooked rice to the chickpeas in the pan and then add the currants, fresh herbs and fried onions (optional).

Stir, taste and add salt and pepper as you like. Heat gently and serve warm.

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Resetting the Body I’m a huge fan of gentle foods that don’t tax the body during digestion.

I’ve tried everything through the years from juicing to raw foods, and I’ve always found the best foods to use when resetting are simple steamed vegetables, like sweet potatoes, broccoli and squash, without too much added seasoning. I avoid garlic at all costs, as it makes me feel absolutely terrible.

Less is More It’s not at all cliché to say it, and it will always be true, whether talking about style, food, friendships, the words we speak, or the things we do.

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INGREDIENTS 4 cups chopped black kale, about one bunch (you could also use curly kale) 1 yam, peeled, sliced about ½-inch thick and halved 7 oz tempeh, cubed (if frozen, be sure to thaw before using) 1 tbsp soy sauce or Bragg Liquid Aminos 2 tbsp olive oil 1 ripe avocado, cubed ¹⁄³ cup pumpkin seeds, toasted Maple tahini dressing, to taste

METHOD First, heat the oven to 400°F. Layer the sweet potatoes on a flat baking tray layered with a piece of parchment paper and drizzle with 1 tbsp olive oil. Toss gently to ensure the pieces are well-coated. Roast in the oven until browning, tossing in between, about 20–25 minutes. While the sweet potatoes cook, heat the remaining tbsp olive oil in a frying pan and add the cubed tempeh. Add the soy sauce immediately and cook the tempeh until starting to get crispy on the edges, about 5 minutes or so. Be sure to turn the tempeh every minute or so to avoid burning. Set aside in a bowl to cool when done.

Maple Tahini Dressing ¼ cup tahini ½ cup olive oil ¼ cup lemon juice 3 tbsp maple syrup 3 tbsp red wine vinegar 3 tbsp soy sauce 2 tbsp sesame oil (optional, but yummy) ¼ tsp salt, or to taste ¼–½ cup water to thin, as desired

Prepare the kale and dry toast the pumpkin seeds in the oven or over medium heat until fragrant. Set aside. Blend all of the dressing ingredients in a high-powered blender until creamy. Transfer to a clean jar and set aside.

To serve the salad, massage the kale with dressing as desired until it is well-coated (start with ¹⁄³ cup, and go up from there). Serve the kale topped with the roasted sweet potatoes, cooked tempeh, toasted seeds, avocado and more dressing as desired. Serves 2 as a main meal or 4–6 as a small side.

Miso Soup: Our 5-Minute Meal

5-Minute Meal Series Prep time:

5 min

Calories:

Approx.

120 Servings:

1

Sometimes I feel like food magazines don’t offer a lot of choices for people on the go, people who work such full hours that it feels like grab-and-go all the time. We came up with our 5-minute meal series for busy peeps who still want to eat (relatively) well. Remember, before you judge, it is still better than eating a bag of chips in the car. I literally timed myself making this, so this is perfect for those A-type personalities who like to bust a move.

Throw in a ton of dehydrated mushrooms.

Shiitake are great. I buy these pre-packaged, as well.

INSTRUCTIONS You will need a kettle to boil water. Push the button now.

If you like it on the salty side, go crazy and add two packets.

Add any vegetables you have on hand.

Add your instant miso soup packet.

I throw it all in a large bowl, add boiling water (check the box for the proper amount) and let it sit until it gets to a reasonable temperature.

Chop a few small pieces of onion.

Chop tiny pieces of packaged, pre-baked tofu. I buy it pre-baked. I know, I’m awful. It’s delicious in miso.

M

Miso is a salty paste made from fermented beans. It’s been a staple ingredient in the Japanese diet for thousands of years. Miso can also be made using certain grains, such as fermented barley, rice or oats, mixed with salt and a bacteria called koji — which results in a range of miso tastes, colors and uses. Miso is one of the best condiments to keep on hand, because it is versatile in recipes and packed with some noteworthy health benefits.

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Known in the Western world as the main ingredient used to make miso soup, timehonored miso paste has traditionally been used to help battle health conditions. Uses include: >> Relieving fatigue >>Regulating digestive and intestinal functions >>Protecting against gastric ulcers >>Decreasing cholesterol and blood pressure levels >>Preventing inflammation >>Lowering risk for diseases associated with lifestyle factors, like cancers and heart disease

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My mission in life is not m e r e ly t o s u r v i v e ,

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“What you do every day matters more than what you do once in a while.”—Gretchen Rubin

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INGREDIENTS 2-4 handfuls of kale and/or kale microgreens ½ tsp extra-virgin olive oil 1 avocado, peeled and sliced ¼ cup diced red onion ½ cup diced tomatoes

Crispy Sweet Potatoes 2 sweet potatoes, peeled and sliced 1 tbsp avocado oil Sea salt and black pepper, to taste Black Beans 1 can black beans, rinsed 1 tsp avocado oil 1 clove garlic, minced ½ tsp ground cumin ½ tsp chili powder Sea salt and black pepper, to taste Creamy Cashew Dressing ½ cup cashews, rinsed 1 tbsp extra-virgin olive oil ½ cup water 1 tbsp lemon juice Sea salt and black pepper, to taste METHOD Preheat oven to 425°F. In a bowl, combine the sliced sweet potatoes, oil, salt and pepper. Toss until the potatoes are well coated in oil.

On a baking sheet, lay the sweet potatoes in a single layer. Bake for 30 minutes, flipping halfway.

Prepare the black beans. In a medium pan, warm the oil over medium heat. Add the black beans, garlic, ground cumin, chili powder, sea salt and pepper. Toss until the black beans are well coated. Cook for about 10 minutes and set aside.

Make the cashew dressing. In a bowl, combine the cashews, extra-virgin olive oil, water, lemon juice, sea salt, and black pepper.

Using a whisk or spoon, stir the ingredients until you have a smooth and creamy mixture. Feel free to add more water until you get to the desired consistency.

Massage the kale. In a bowl, add the kale and drizzle with olive oil.

With your hands, slowly massage the oil into the kale for about 3 minutes. Season with salt, if desired.

Assemble the bowls. Divide the kale, black beans, sweet potatoes, tomatoes and red onions between the two bowls. Drizzle with the creamy cashew dressing. Serve with additional dressing.

INGREDIENTS Bowl 4 cups kale, washed and destemmed 1 tbsp extra-virgin olive oil 1 avocado, peeled and sliced ½ cup carrot sauerkraut (you can make your own or buy some at a health food store) 1 cup black beans, cooked ½ cup purple cabbage, sliced thinly ½ cup sweet potato (cut into ribbons or cube) 1 tbsp avocado oil

Dressing 2 tbsp extra-virgin olive oil ½ lemon, juiced Sea salt and cracked black pepper, to taste METHOD On medium heat, drizzle some avocado oil onto a medium-sized pan. Add the sweet potato ribbons (or cubes). Coat the sweet potatoes with the oil and cook until soft.

In a large bowl, massage the olive oil into the kale until the kale is soft and shiny. This usually takes about a minute.

In two bowls, separate the massaged kale, avocado slices, carrot sauerkraut, black beans, cabbage and cooked sweet potatoes.

Drizzle with the dressing and enjoy.

THRIVE

33

Always put yourself in others’ shoes.

I suffered from chronic migraines for well over a decade, trying one treatment after another. Finally, I changed my diet, and that changed everything. I no longer have migraines.

I eat real, whole foods, drink plenty of water, sleep well and surround myself with amazing friends and my sweet, loving family. I have a job I absolutely love, a daily spiritual practice, and a life full of adventure.

Add a pinch of turmeric to everything you cook for boosted benefits! I also add fresh organic spices to pretty much everything I cook. And I always season with pink Himalayan salt or sea salt.

Use fresh herbs. They can add so much to the flavor of a simple, healthy dish.

Nut butter.

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INGREDIENTS Roasted Sweet Potatoes 2 sweet potatoes, peeled and cubed 1 tbsp avocado oil Sea salt and black pepper, to taste

Spicy Chickpeas 1 can chickpeas, rinsed 1 tbsp avocado oil ¼ tsp ground turmeric ½ tsp ground cumin ½ tsp paprika powder (or more, to taste) Sea salt and black pepper, to taste Additional Bowl Ingredients 4 cups kale, washed and chopped 1 tsp extra-virgin olive oil ½ cup cherry tomatoes ¼ cup pomegranate seeds Lemon-Tahini Dressing ¼ cup tahini ¼ cup water 2 tbsp extra-virgin olive oil 1 lemon, juiced ½ tsp maple syrup ¼ tsp sea salt (adjust to taste) Dash of cayenne pepper

METHOD Preheat oven to 425°F. In a bowl, combine the cubed sweet potatoes, 1 tbsp of oil, salt and pepper. Toss until the potatoes are well coated in oil. On a baking sheet, arrange the sweet potatoes in a single layer. Bake for 30 minutes, flipping halfway.

Prepare the chickpeas. In a medium pan, warm the oil on medium heat. Add the chickpeas, ground cumin, ground turmeric, paprika powder, sea salt and pepper. Toss until the chickpeas are well coated. Cook for about 10 minutes and set aside.

Make the tahini dressing. In a bowl, combine the tahini, extra-virgin olive oil, water, lemon juice, sea salt, maple syrup and cayenne pepper.

Using a whisk or spoon, stir the ingredients until you have a smooth and creamy mixture.

Feel free to add more water to get to the desired consistency.

Massage the kale. In a bowl, add the kale and drizzle with olive oil. With your hands, slowly massage the oil into the kale for about 3 minutes. Season with salt, if desired.

Assemble the bowls. Divide the kale, chickpeas, sweet potatoes, tomatoes and pomegranate seeds between the 2 bowls. Drizzle with the lemon-tahini dressing. Serve with additional dressing.

{ I n s ta gr a m :

A riane

}

@ari_goes_to_wonderland foodntravel.de

INGREDIENTS 2-3 sweet potatoes (depending on size) 1 potato 1 can chickpeas Handful of fresh spinach 5 scallions 2 garlic cloves 14 oz can coconut milk 1 cup vegetable stock 1 tbsp yellow curry paste ¾" fresh ginger, peeled Juice of ½ lemon Cashew nuts Coriander Turmeric Curry powder Salt and pepper METHOD Peel all potatoes and cut into little cubes. Mince the white

parts of the scallions and roast gently with some oil.

Press the garlic cloves into the pan and add the chopped ginger.

Add the yellow curry paste, let everything brown for a moment and deglaze it with coconut milk and vegetable stock. Let simmer for 5 minutes.

Add the potatoes, drained chickpeas and lemon juice. Bring to a boil and let simmer, covered, on medium heat for 25 minutes, stirring occasionally.

Spice your curry with turmeric, curry powder, salt and pepper.

Add a handful of washed and dried spinach. Stir everything and let it infuse again for 5 minutes. Add some cashews and coriander on top. Enjoy!

Yum! INGREDIENTS Brownies 2 cups spelt flour 1 tbsp baking cocoa ²⁄³ cup natural muscovado raw cane sugar 1 tbsp baking powder 1 vanilla bean 1 pinch of salt 1¼ cups almond milk ¼ cup sunflower oil 1 tbsp maple syrup 5 oz vegan dark chocolate 3 oz pecans

Frosting 1½ tbsp confectioners sugar 6 tbsp coconut oil 6 tbsp baking cocoa 2 tbsp almond milk 1 tbsp water

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METHOD Preheat your oven to 355°F. Mix spelt flour, baking cocoa, raw cane sugar, baking powder, vanilla scraped from the bean, and salt. Chop the dark chocolate and pecans into small pieces.

Add almond milk, sunflower oil and maple syrup to the dry ingredients and mix until smooth. Fold in the chopped chocolate and pecans.

Cover the bottom of a 9 x 12" baking dish with parchment paper and spread the dough over it. Bake for 20 minutes, then let cool completely.

Mix all frosting ingredients and spread on top of the brownies. Set in the fridge for a few minutes to allow the frosting to set. Enjoy!

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INGREDIENTS

Dinner Time Ideas Jerrelle Guy Author of the New Cookbook, Black Girl Baking Instagram: @chocolateforbasil chocolateforbasil.com

3–4 cups chopped kale leaves 1 cup cooked wild rice ½ yellow bell pepper, cored and chopped Roasted silken tofu, for topping Roasted bok choy, for topping Cashews, for topping Sliced avocado, for topping Chopped cilantro, for sprinkling Sriracha Lime Dressing 4 tbsp sriracha 4 tbsp soy sauce (or tamari if you want it gluten-free) 2 tbsp lime juice 2 tbsp olive oil METHOD

Make the dressing by whisking the sriracha, soy sauce and lime together, then slowly drizzle in the olive oil, whisking to emulsify.

Cooking At Home Food, cooking my food and getting involved with the entire process as much as possible, has given me the power to control my life and my body for the better. I know what goes into my body when I cook at home.

Great Ingredients For Spring Cleansing Lemons! They’re great for moving the digestive tract along, and also for cleaning: freshening up the garbage disposal and sanitizing the countertops.

Ingredients You Can’t Live Without?

Almond milk, water, chocolate chips, chickpeas, sweet potatoes, limes and lemons, nuts, some type of flour, frozen blueberries, organic tofu, ice, olive oil, SALT!

Favorite Quote?

“There is no force greater than a woman determined to rise.”

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In a large bowl, toss the kale with some of the dressing and massage to soften. Serve over wild rice and top with bell pepper, tofu, bok choy, cashews, avocado and cilantro.

Drizzle with more dressing if desired.

This recipe is best when there is 1 layer of cream and at least 1 equal layer of coffeesoaked ladyfingers. Getting the right balance is necessary so that the soybean flavor doesn’t overpower the sweet subtleties of the coffee and chocolate.

INGREDIENTS

1 16-oz block silken tofu (or 1 block of firm tofu plus a few tbsp or so of unsweetened plant-based milk to help blend it into a smooth paste) 2 tsp vanilla extract ¹⁄³ cup coconut sugar ¼ cup instant coffee (I use decaf) ½ cup hot water 1 tbsp Cointreau 1 package of ladyfingers (you’ll need about 18ish) Unsweetened cocoa powder, for topping Shaved vegan dark chocolate (optional) Orange zest (optional) METHOD

Thrive Lightning Round Best advice your mom or grandma told you?

“You’re getting in your own way. Stop it.”— MOM What hashtags do you use to find inspiration + food? #foodwinewomen #chocolate.

Something we wouldn’t know about you?

I’ve always had this deep, nagging desire to be a female rapper.

Current project?

I just finished my first cookbook, Black Girl Baking, which was released in early February, and now I am in the beginning stages of planning another one!

In a blender, blend the tofu (and milk if necessary), vanilla and coconut sugar until smooth and completely combined. In a shallow dish, mix the coffee, hot water and Cointreau together until combined. The dish should be wide enough so that the liquid is only about ¼" deep. Begin layering the glasses: Place a couple of tablespoons of the tofu mixture into the base of the glass. Begin dipping the ladyfingers into the coffee mixture quickly, turning them over to coat. Don’t let them sit in the liquid too long — less than 1 second per side. Then layer them into the glass, bringing them up the sides slightly, about an inch. Cover with more of the tofu mixture, filling it to the brim. Smooth the top of the glasses with an offset spatula. Cover with plastic wrap.

Repeat with the second glass, and then refrigerate the glasses for 4 hours or overnight.

When it’s time to serve, remove the plastic wrap, dust with the cocoa powder and sprinkle with chocolate shavings and orange zest if you’d like. Enjoy!

THRIVE

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Eating Clean

I am vegan, which means I don’t eat any animal products. In addition to that, I refrain from refined sugar and wheat. I found that cutting out those last two truly makes a difference! And that doesn’t mean that I don’t eat sweet treats anymore. I love to substitute with maple syrup or dates. This keeps my body satisfied way longer and is more nourishing at the same time. Although I don’t beat myself up about this. Every now and then, I make an exception.

It happens rarely, but I think there are so many thoughts about food that you should just eat what you think is right for your body without thinking too much.

Stuttgart, Germany

Nosh &

nOURISH Food as Fuel.

Healing Your Body

With

Marie Dorfschmidt @therawberry therawberry.de/en

I n s ta g r a m :

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Food.

Super Creamy Cashew & Vanilla Porridge

Yields

INGREDIENTS 1 cup freshly boiled water 1 cup almond milk ¾ cup fine oats 2 tbsp maple syrup 1 heaping tbsp cashew butter ½ tsp vanilla powder

1

Bowl

METHOD Take a small saucepan, add the oats and pour the freshly boiled water over it. Let this sit for about 10 minutes. The oats will absorb all the water, which will ensure a really smooth texture.

Add the remaining ingredients and cook over medium heat while stirring. After a few minutes, the porridge will have reached a smooth texture. Serve in a bowl and arrange as you like it. I always love to add all sorts of fruits and even more nut butter. Shredded coconut, goji berries, raw buckwheat. Whatever you prefer, the toppings are endless.

Food Impacts Health

The impact of my vegan diet was something I would have never expected. I started to sleep better, feel more powerful and therefore be happier with my body. In addition to that, I have not been eating refined sugar and wheat for three years now. My taste buds have never been so good. If someone had told me all of the benefits before, I would not have believed it. It’s the kind of thing you just have to try and see for yourself. I realized how much healthier I feel with the nourishing food that I eat now, which means I definitely do not want to go back.

Making Detox Tea

I detox by drinking tea that I make out of fresh lemon and ginger. I simply wash and cut both ingredients, put them into a cup, and fill it with freshly boiled water.

Grandma + Gratitude Fav Quote?

“Never let the fear of striking out keep you from playing the game.”

My grandmother told me to always be grateful for what I have, such as the ability to choose the food I want to eat. She was born during World War II and never had enough food.

Later in her life, she became a chef and made the most amazing dishes. I’ve always admired her cooking skills.

Perfect Brussels Sprouts Every Time

Brussels sprouts with a quick and easy marinade: Simply wash and pull off the top leaves. Put them into a bowl, add olive oil, maple syrup, lemon juice and herbs de Provence. It takes only 15 minutes at 480°F in the oven, and you have the most delicious side dish. Add it to your lunch, salad or anything else. The marinade also works really well on broccoli and cauliflower.

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Marie Dorfschmidt

Soak Those Cashews

Use soaked cashews as a base for sweet treats or to make savory dishes creamier.

They definitely add such a rich texture! Simply soak the cashews overnight (8 to 12 hours), drain and wash before you use them, and blend well.

2 tbsp coconut oil ½ tsp vanilla powder 3 tsp blueberry fruit powder, or fresh blueberries Decoration (Optional) Puffed quinoa or buckwheat Blueberries METHOD Base Start by greasing your tin with a little bit of coconut oil, if you want to make a cake. For making mini cheesecakes like I made, I highly recommend the use of silicone molds, as you will be able to remove the cakes from the molds very easily once they are ready.

Raw Vegan

Blueberry Mini Cheesecakes INGREDIENTS Base 1 cup almonds ¹⁄³ cup buckwheat ¹⁄³ cup shredded coconut

Yields

6

cupcakes or 1 medium cake

Cheesecake Layer 1¹⁄³ cups cashew nuts, soaked in filtered water for about 5 hours, preferably overnight ²⁄³ cup coconut-rice milk or any other plant-based milk of choice ¼ cup maple syrup 2 tbsp coconut oil ½ tsp vanilla powder Frosting 1 cup cashew nuts, soaked in filtered water for about 5 hours, preferably overnight ¹⁄³ cup coconut-rice milk or any other plant-based milk of choice 2 tbsp maple syrup

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Add the almonds, buckwheat and shredded coconut to your food processor.

Since we want the base to stay a little bit crunchy, be careful just to pulse it shortly so we still have some bigger pieces left in the mixture. Next, press about 2 tbsp of the mixture firmly into each mold. You can use a large spoon for that.

Cheesecake Layer Before making the cheesecake layer, drain and rinse the cashew nuts.

Place them into your food processor or blender. Add the milk, coconut oil, maple syrup and vanilla. Mix until you’ve reached a smooth texture. Pour this mixture evenly into your molds and put them into the freezer at least overnight.

Frosting Continue right away with the preparation of the frosting to be able to let it chill as well. In a food processor, blend the first 5 ingredients with just a tsp of blueberry powder. I’ve used blueberry powder from Frooggies. If you don’t have any blueberry powder, you can just use a small handful of fresh blueberries. If you do so, you can leave out the milk. If the texture gets too thick, just add a little bit of liquid. Divide the frosting into 2 airtight containers. Add the remaining blueberry powder to 1 of them, so it gets a darker touch. Mix well and leave in the fridge at least overnight.

Serving To serve, simply get the mini cheesecakes out of the freezer 30 minutes before you want to eat them. If you made a cake, take it out of the freezer 1 hour before serving. Fill both batches of frosting into a piping bag, or simply use a small plastic bag with a little edge cut off. Put some swirls on top of each cheesecake and top with some puffed quinoa or buckwheat and blueberries. ENJOY!

Save $10

at Probiogen.com with Code: THRIVE10

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Healthy Living Starts with Food Delicious Recipes Free From Gluten, Wheat, Dairy, Eggs and Refined Sugar James Wythe, Creator of the Food Blog, Healthy Living James, Sharing His Journey of Healing I n s ta gr a m : @healthylivingjames healthylivingjames.co.uk

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INGREDIENTS

G F, D F, V G , V, R S F

This gluten-free and vegan lasagna is incredibly simple to make and is a total crowd pleaser. It’s the perfect dinner party meal for sharing with family or friends or even just for a quiet night in, and it’s absolutely packed full of flavor.

You will need a blender for this recipe.

Prep: 5 - 1 0 mins Cooking: 4 0 - 4 5 mins Yields 4 - 6 serv ings

METHOD

Tomato Sauce 2 tbsp olive oil 3 garlic cloves, crushed 1 medium red onion, diced 1 cup vine tomatoes, chopped into quarters 1 cup mushrooms, sliced 1 tsp dried oregano 1 tsp dried basil 2 14-oz cans black beans, drained and rinsed 1 24-oz jar of passata 2 tbsp tomato puree 4 handfuls of fresh spinach Salt & pepper

Preheat your oven to 400°F and place your cashews in warm water. Start by heating a large pot on medium heat with olive oil, garlic, onion and a pinch of salt and pepper. Cook this down for a couple of minutes.

Meanwhile, chop the mushroom and tomatoes and add them to the pot, along with the dried basil and oregano, to cook down until soft. While that is cooking, drain and rinse the black beans, then add to the pot with the passata and tomato puree and stir. Cook all this together on low/ medium heat for 10 minutes.

Vegan White Sauce 1 cup cashews, soaked for 15 minutes in warm water 4 tbsp nutritional yeast 1 tsp dried basil 1 garlic clove, crushed 2 pinches salt 4 pinches pepper 1 cup unsweetened plant milk (I use almond) 2 tbsp olive oil 1 tbsp water

Once the tomato sauce is cooked, simply stir through the spinach, allowing it to wilt down. In a blender, add all the white sauce ingredients and blend until smooth. Simply layer up the lasagna how you like it (I go for tomato sauce, lasagna sheet, tomato sauce, white sauce, lasagna sheet and so on). Finally, grate the vegan cheese over it, and place in the oven at 400°F for 30 minutes. Top with fresh chopped basil + serve with a side salad (optional).

Lasagna sheets Vegan cheese Fresh basil, chopped

ti p

If you have leftovers, store in an airtight container in the fridge for up to 2 days.

A l l e rg y- fr e e H e a lt h y M e a l s

After suffering from long-term illness for the past seven years, where I was bed-bound for the first two years and mainly housebound for three to four years, I taught myself how to cook allergy-free healthy meals that didn’t take much time, due to my low energy levels. I started my blog almost two years ago, because I wanted to share my knowledge and really help to inspire people to think more about their health.

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G F, D F, V G , V, R S F

Free-From

You have to give this a try, and if you have kids, definitely get them involved. I’m far from a baker, and actually this is one of the first cakes I ever made. I wanted to step outside my comfort zone and create something a little different for the blog. With help from Luise, who is actually a far better baker than me, we came up with this, and I am actually very proud of it!

You will need a food processor for making the ganache. You will need one or two 8" × 8" cake baking pans.

INGREDIENTS

Cake (per tier) so double this when buying the ingredients if making two tiers: 2¼ cups gluten-free self-rising flour (I use Doves Farm) 1 cup ground almonds ¼ cup cacao 1¼ cups unsweetened almond milk 4 tbsp maple syrup 3 tbsp coconut oil, melted Ganache 2 ripe avocados 5 tbsp maple syrup 4 tbsp cacao powder 4 tbsp coconut oil, melted Generous pinch of salt METHOD

Preheat your oven to 350°F. Line an 8" × 8" baking pan with parchment paper and grease with coconut oil.

Add all the cake ingredients into a mixing bowl in the order listed above and mix well until smooth. REMEMBER THE INGREDIENTS ABOVE ARE PER TIER. Pour the mix into the baking pan and place in the oven at 350°F for 20 minutes (this can vary depending on how hot your oven runs). If you have a second baking pan, follow the instructions again and make another batch straight away. If you don’t have another (like me), just wait the 20 minutes and do the process again.

Now onto making the ganache. In a food processor, add the scooped out avocado along with all the other ingredients, and blend until smooth (this can take a couple of minutes).

Allow the tiers to cool before layering half of the ganache on top of tier one. You can then add any fruit on top (I added raspberries and blueberries). Gently place the second tier on top, layer with the rest of the ganache, and top with whatever you like!

P rep: 1 0 mins B ak ing : 1 8 - 2 0 mins p er tier

(40 mins if you only have 1 baking pan, like me!)

C o olin g : 6 0 - 9 0 mins

Yi elds 1 0 - 1 2 s l i c es

You are what you eat, so making more-informed decisions around what you consume and the overall lifestyle you lead is key.

And so is enjoying the journey of what you do, as this is what makes a healthy lifestyle sustainable.

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G F, D F, V G , V, R S F

Grounding

Black Bean Chili Favorite Quote: “If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.”—Martin Luther King, Jr. This was something that really kept me fighting through the toughest times of my life, and I live by this now!

What’s the fastest way to shift your mood?

FOOOOOOD!!!

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This black bean chili is incredibly simple to make and only costs around $10 for 4 to 6 portions.

Give it a go. I would love to hear what you think! You can also watch my recipe video for this chili on my Healthy Living James Facebook page.

P r e p: 5 mins C o o k ing : 2 0 mins Y ie ld s 4 - 6 serv ings INGREDIENTS

2 tbsp olive oil 3 garlic cloves, crushed 1 small red onion, diced ½ tsp ground coriander 1 tsp paprika ½ tsp cayenne pepper ½ tsp cinnamon 1 red chili, deseeded and diced 2 large carrots, grated 2½ cups passata (good quality) 2 tbsp tomato puree 2 cans black beans, drained and rinsed 1 can kidney beans, drained and rinsed 1 tbsp cacao powder (optional) 1 cup veg stock (good quality)

METHOD

Start by grating the carrot and dicing the red onion and fresh chili. Heat a large pan on medium heat, adding the olive oil and garlic until sizzling. Add the onion and all the spices along with a pinch of salt and pepper and stir. Now add the carrots and chopped chili and cook down for 2 to 3 minutes until soft. Add the passata, tomato puree, beans, cacao powder and stock, and stir. Bring to a boil, and then reduce to low/ medium heat to cook for 15 minutes (making sure to stir every 5 minutes). ti p s

» I like to serve mine on brown rice or inside a roasted sweet potato. Top with plain coconut yogurt, extra chilies and fresh coriander. » The chili mix will freeze well. I just allow it to cool once cooked and portion it out for freezing!

•Inspired •Clean

Living

beauty

•All Things Wellness @mantramagazine

D e s i g n • F o o d i e s Tr a v e l @originmagazine

UK-based pastry and raw vegan chef, kitchen experimentalist, edible art creator, food photographer.

Instagram:

Have You Tried Buckwheat?

I grew up in Poland where buckwheat is one of the most popular grains, but as a kid, I wasn’t very keen on it. Many years later, I discovered its versatility and fell in love. I was shocked when I discovered people in Western Europe hardly use it! Now, working as a chef, I teach English people how amazing buckwheat is. Not only does it taste delicious, but it’s one of the healthiest grains in the world: gluten- and allergen-free, packed with B vitamins, minerals and, what is especially important for vegans, it contains all essential amino acids. I always buy 55-pound sacks of organic, raw buckwheat and use it every day in my home kitchen: sprouted and dehydrated buckwheat is great for raw biscuits, energy bars, crackers or granolas. Soaked and fermented buckwheat makes the best fluffy pancakes or dumplings. You can even bake a bread or pizza crust from it.

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@artrawpaulina

Her love for food turned her life upside down. After studying and working in architecture, she suddenly quit everything to become a vegan chef and moved to England to start new an exciting new career.

Food has to be beautiful to taste good. Sometimes I hear it doesn’t make sense to make “edible art” because it will not last long and it’s a waste of time. But I swear it tastes so much better when it looks good. I always make my food beautiful, even when I’m not taking photos and nobody can see me.

INGREDIENTS Crust 2 tbsp raw, gluten-free oats (or rolled oats) 3 tbsp + 1 tsp sprouted dehydrated buckwheat ½ cup medjool dates

Purple Layer 1 cup fresh young coconut meat ¾ cup blackberries or black currants (fresh or frozen – defrosted and warmed to room temperature) ¹⁄³ cup coconut oil ¹⁄³ cup maple syrup Pink Layer 1 cup fresh young coconut meat ¾ cup raspberries (fresh or frozen – defrosted and warmed to room temperature) ¹⁄³ cup coconut oil ¹⁄³ cup maple syrup 1 tsp vanilla extract Blue Layer ½ cup fresh young coconut meat ¹⁄³ cup coconut cream or thick coconut milk ¹⁄³ cup coconut oil ¹⁄³ cup maple syrup 2 tbsp lemon juice 1 tsp vanilla extract 1 tsp blue spirulina

METHOD Grind oats and buckwheat into powder, then mix with dates in a food processor until a dough is formed. Press the base into 6" square pan lined with parchment or a silicone mat. You can use silicone mold to make 8 smaller cubes instead of one big pan.

To prepare the rainbow cheesecake, blend ingredients for each layer separately in a high-speed blender until perfectly smooth. Spoon the purple mixture first onto the prepared base. Smooth the surface using an offset spatula. Repeat with two remaining layers. Place the pan in a freezer for a few hours or overnight.

If you made one bigger pan, cut cake into cubes while still frozen. Before eating, let it defrost for 1 hour in the fridge.

One of your favorite quotes: “Anything is good if it’s made of chocolate.”—Jo Brand

Bananas, buckwheat, raspberries, chocolate, tahini, dates and almond butter.

Banana ice cream and experimenting in the kitchen.

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K atj a M e i e r I n s ta gr a m :

@breakfastwithflowers breakfastwithflowers.com

Coconut Chia Parfait + Blueberry Overnight Oats Plus, Healing Cystic Acne and Chronic Sinusitis with a Plant-Based Diet

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for Clear Skin When I switched to a plant-based diet five years ago, I didn’t expect any changes in my health, because I was already healthy, apart from chronic sinusitis that had plagued me since my early childhood and cystic acne that I controlled with an anti-androgen pill. But when I switched to a plant-based diet, my chronic sinusitis disappeared immediately and never came back. After a while, my skin cleared up and I was also able to stop taking antiandrogen pills, thereby reducing my risk of thrombosis and breast cancer.

I am pretty sure that everyone will benefit in some way from stopping or at least reducing consumption of animal-based food.

f o r H e a rt Health I like to add beet powder to almost everything. It’s not only about the color, which is a pretty pink. Beets are rich in natural nitrates, which our body can convert into nitric oxide. Nitric oxide is known to prevent the stiffening of arteries, and to lower not only blood pressure but also the risk of a heart attack and stroke.

Introducing beets into your diet, either cooked, pickled, baked, juiced or as powder, can have a huge impact on your heart health and even prolong your life.

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Blueberry INGREDIENTS

METHOD

1 cup old-fashioned rolled oats ¾ cup unsweetened plant-based milk ½ cup unsweetened plant-based yogurt 1 tbsp erythritol (or coconut sugar) 1 medium banana ½ cup blueberries 1 tsp freeze-dried blueberry powder Edible flowers, fresh or frozen berries

Combine plant milk, yogurt, blueberries, blueberry powder and rolled oats in a bowl and refrigerate overnight. The next morning, add one diced banana (save a few slices for decorating).

Transfer Blueberry Overnight Oats to a bowl or jar and decorate with banana slices, berries and edible flowers.

Over 100 Different There are more than 100 edible flowers that grow in most climate zones — on meadows, in gardens, literally everywhere. You just have to pick them (as long as they are growing in a safe place). I don’t only decorate my breakfast bowl with flowers, I also pick the petals and eat them. Some of them don’t have a special taste (like primroses), but others are sweet (daylilies), spicy (nasturtium), sour (tuberous begonias) or crunchy (tulips). Like any other plants, edible flowers contain phytonutrients, which have beneficial effects on our health.

INGREDIENTS

2 tbsp chia seeds 4 tbsp water ¾ cup coconut yogurt 1 or 2 tsp agave (to taste) ¼ cup compote, mango puree or jam Edible flowers Natural food colorings (optional): charcoal, beet powder, butterfly pea flower METHOD

Mix chia seeds with water and stir thoroughly. Let sit for 15 minutes. Mix chia gel with coconut yogurt and stir well. Add agave and stir.

Add natural food coloring (optional). Transfer to a jar and top with compote, jam, mango puree or fresh fruits. Decorate with edible flowers.

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r a f a p n i u o c t t a o i C h C

Unconventional Baker Audrey Snowe Blogger Behind Unconventional Baker – a website that specializes in Clean, Delish Desserts

Vegan, gluten-free, refined-sugar-free and super easy-to-make, delicious desserts Instagram:

Have You Tried This?

Raw ground vanilla bean instead of vanilla extract. It brings the most beautiful and full-bodied flavor to desserts. And the tiny little specks of vanilla it adds to sweets are a huge bonus.

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@unconventionalbaker

Dessert Secrets

Dessert Favorites

Fresh Starts

Rose water, orange blossom water, cacao butter, vanilla bean, coconut butter, hulled tahini and persimmons. I think a lot of people aren’t familiar with some of these items and so seldom use them, but they make the most amazing desserts.

Raw cakes. They tend to win over even picky non-plant-based eaters! I often have some on hand in the freezer in the event of unexpected company or when I’m asked to bring something along to a party, and they are always a huge hit.

I love juicing and making sure to incorporate some freshpressed juices into my daily routine, especially first thing in the morning. My favorites are grapefruit, green juice (usually made with lettuce, green apple and green pepper) and carrot apple.

INGREDIENTS Yellow Layer 6 tbsp coconut flour ¼ cup coconut butter (manna), slightly warmed, softened for easier blending ¼ cup lemon juice, at room temp ¼ cup agave 1 tsp ground ginger ½ tsp turmeric 1 tsp pure vanilla extract ¼ tsp lemon extract

White Layer ¼ cup coconut butter (manna), slightly warmed, soft for easier blending ½ cup plant milk of your choice, at room temp ¼ cup agave 1 tbsp lemon juice, at room temp ½ tsp lemon extract Optional Toppings 1 tsp poppy seeds Crushed pineapple chips Dried sunflower petals

INGREDIENTS Ice Cream ½ cup raw cashews, pre-soaked and strained* 4 tbsp unsweetened almond milk 4 tbsp maple syrup 4 tbsp melted cacao butter 1 tsp pure vanilla extract ¼ tsp salt 2 tbsp cocoa powder

Optional Additional cocoa powder for dusting and cacao nibs. Melted chocolate for drizzling would be great, too.

METHOD Make sure all ingredients are at room temperature before starting.

If you have cold items, they’ll make the mixture firm up too quickly in the blender; if your items are extremely hot, like the cacao butter, they’ll cook the sugar in the blender and make the mixture clump up. Room temp or very slightly warm is ideal. Blend all ice cream ingredients, EXCEPT cocoa powder, in a high-power blender until completely smooth. Pour just under half of this mixture into a little pitcher or small bowl and set aside.

Add cocoa powder to the remaining mixture in the blender and blend to combine.

Set a rounded silicone pan or some silicone cupcake liners on a small flat tray or cutting board. Divide the

METHOD In a food processor, combine all yellow layer ingredients. Transfer this mixture to a lined glass container or medium-sized bread loaf pan (roughly 8" x 4"). Press down into an even layer. Cover with a small piece of parchment paper and press down once again with a flat-bottomed object to make sure that layer is smooth. Remove the parchment from the top, and place the pan in the freezer while working on the next step. Clean out the food processor (so there’s no discoloration of the white layer).

Process all white layer ingredients until smooth. Pour this mixture over the yellow layer in the pan.

Allow to sit a minute, then sprinkle and decorate with desired toppings (if using). Freeze for 5 hours or overnight for the bars to set. Trim off uneven edges, slice into bars and enjoy! Keep leftovers frozen.

chocolate mixture evenly between 3 of the mold cavities (or more if using smaller molds like cupcake liners). Then carefully pour or spoon in the white mixture (which was set aside earlier) into the center of each chocolate-mixture-filled cavity. Place the pan in the freezer for 5 to 6 hours or overnight to set.

When ready to serve/eat, remove from mold and plate, then dust with some cocoa powder. Let the tartufo thaw out 5 to 10 minutes and enjoy!

Notes: *To pre-soak nuts: place in a glass bowl, cover with water and leave to soak for 4 hours (or overnight in the fridge). Then strain and discard the water.

For a quick pre-soak, cover with boiled water and soak for 15 mins, then strain and discard water. This technique doesn’t preserve the nutrition of the recipe as well as the traditional soaking technique above.

The purpose of soaking the nuts is to re-hydrate them and plump them up for blending into a smooth, cheesecake-like consistency. Proper soaking techniques also maximize nutrition and digestibility. If you’re interested in learning more about nut-soaking and other dessert prep tips and tricks, I delve into these subjects in detail in my book Unconventional Treats.

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M e i Ye e I n s ta gr a m : @nm_meiyee

L e t Fo o d b e yo u r M e d i c i n e .

My favorite quote has to be the famous Hippocrates one: “Let food be thy medicine and medicine be thy food.” Since I switched to a plantbased diet, my cholesterol has dropped significantly. I feel fantastic, I’ve lost fat, I have much more energy and I recover faster after my gym workouts. I only wish I had started earlier!

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H o w H a s Fo o d I m pac t e d Yo u r Life Health?

I was working long hours, six days a week in a stressful environment. At that time, I had poor eating habits, and I was skipping meals on a regular basis. I was slim but was often feeling sluggish, and I was heavily relying on coffee and junk food to be productive at work. My wake-up call came five years ago when my doctor told me that my blood sugar and blood pressure levels were out of control and that I was heading towards prediabetes. It was time to make a big change. I learned more about nutrition, animal welfare and the environmental impact of our current food system, and decided to explore a plant-based diet together with my boyfriend. As my relationship with food improved, I had more time to spend in the kitchen and started developing my own vegan recipes for the whole family. I tried my best to come up with delicious, affordable and healthy vegan dishes and cakes that anyone can enjoy, from vegans to carnivores alike. I was encouraged by the feedback from my family and friends as well as the extremely positive impact on my health. I now feel strong, healthy and in charge of my life, so I wanted to share my recipes via Instagram to encourage people to experience for themselves the transformation this lifestyle offers.

Strawberry Cheesecake INGREDIENTS Chocolate Brownie Layer 1½ cups almonds 1 cup walnuts 1½ cups dates (soaked in warm water for 10 mins, drained) ½ cup cocoa powder

Cheesecake Layer 1½ cups cashew nuts (soaked) 1½ cups frozen strawberries 3 tbsp maple syrup 2 tsp beetroot powder ¼ cup coconut cream METHOD Chocolate Brownie Layer Line a pan with parchment paper, allowing some to hang over the sides. In a food processor, process nuts until they resemble fine crumbs. Add cocoa powder, process until

True Wellness Wellness to me is living a stress-free existence with the right balance between work and private life. It is to constantly improve myself, inspire people around me and feel the love and support of my family.

well combined. Then, add the dates and process until the sticky dough is formed. Spoon mixture into the prepared pan and smooth with the back of a spoon. Place the pan in the refrigerator to set for a minimum of 1 hour.

Cheesecake Layer Add all ingredients in a highspeed blender and blend until smooth. Remove brownie base from the freezer and pour mixture over the brownie layer.

Smooth the top. Drizzle some coconut cream on top and start swirling. Return to the freezer and freeze at least 4 hrs or overnight. To serve, slice and let thaw at room temperature for 10-15 minutes before serving.

Enjoy!

Ingredients I Love Lately, I have experimented with many recipes with beets. I feel they’re an incredible food with amazing nutritional properties. They are easy to add into recipes without overpowering the entire dish. Beets are a key ingredient for my smoothies, juices, dips, vegan patties, etc. I am also in love with matcha powder. I drink it every day to stay alert while kicking my caffeine addiction, and I like how versatile it is. I regularly use it for my raw cakes, muffins, brownies, pancakes, waffles and so on.

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M e i Ye e

Matcha Mousse Cake with Hazelnut Quinoa Crust INGREDIENTS Crust 6 dates ¼ cup hazelnuts ¼ cup almonds 3 tbsp coconut oil ½ cup puffed quinoa

Filling 1½ cups cashews (soaked) ½ cup coconut cream 1 cup cocoa butter ½ cup maple syrup 1½ tbsp organic matcha powder (from @zenspiritfoods) METHOD Crust Preheat your oven to 350°F. Spread the shelled nuts on a cookie sheet in a single layer,

How I Nourish Myself 1. I eat 3 high-quality meals

per day with lots of whole foods, veggies and fruits to keep my blood sugar stable and hormones happy.

2. Stay hydrated.

3. Get 8 hours of sleep each night.

4.

Give myself a day-long solo retreat. Stay at home, sleeping in and taking long baths. These are the things that I have learned nourish me on a daily basis.

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place in the middle of the oven and roast for 10 minutes. Allow nuts to cool completely. In a food processor, place nuts and oil and blend at high speed until a crumbly and sticky texture forms. Add the puffed quinoa and mix well. Press the mixture into a cake tin and place in the freezer to set while you work with your filling.

Filling In a food processor, pulse all ingredients until smooth.

Spread the mixture evenly over the base layer, then back in the freezer. Let it set overnight. Thaw at room temperature for 10 minutes before serving. Slice and enjoy!

INGREDIENTS Coconut Crust ½ cup shredded coconut ¹⁄³ cup plus 2 tbsp all-purpose flour 5 tbsp cold coconut oil ¼ cup powdered sugar

Lemon Curd 1 cup lemon juice 1 cup raw cane sugar ½ cup cornstarch Pinch of salt ½ tsp turmeric (optional) 2 tbsp coconut oil ¼ cup coconut cream 2 tsp agar-agar Meringue ½ cup aquafaba (chickpea water) 1 cup powdered sugar METHOD Coconut Crust Preheat oven to 350°F. Grease a 9-inch tart tin with a removable bottom. In a food processor, mix coconut, flour, coconut oil, powdered sugar and salt until dough just begins to form a ball.

Lemon Curd In a saucepan, combine the lemon juice, sugar, cornstarch and salt.

Cook on medium heat, stirring constantly until thickened. Add coconut cream, agar-agar, turmeric if using, and mix until completely dissolved. Pour lemon mixture into the cooled crust and place in the fridge at least 4 hrs to set.

Meringue Add chickpea water into a large mixing bowl. Whisk for 5 minutes until it’s double in size and foamy.

Slowly add powdered sugar, one tablespoon at a time, whisking until the mixture forms stiff, glossy peaks (15-20 minutes). Transfer the meringue into an icing bag and start piping. Use a kitchen torch to brown the meringue and serve immediately.

Th rive L i gh t n in g Roun d 1. Best advice from your mom?

If you don’t try, you can’t succeed.

2. Where do you get most of your inspiration?

From my travels (Bali, Australia, Thailand, Taiwan, etc.).

3. What hashtags do you use to find inspiration? #whatveganseat 4. Ingredients you can’t live without?

Chocolate and berries.

5. What’s the fastest way to shift your mood?

My son’s smile.

6. Something we wouldn’t know about you?

We speak five languages at home (English, French, Mandarin, Cantonese and Malay).

Firmly press the mixture into the bottom and sides of the tart tin. Bake for 20 minutes. Let cool completely on a wire rack.

Lemon Meringue Tart

with Coconut Crust

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