Vegan

Quinoa (pronounced “KEEN-wa”) is its own little ecosystem, containing all of the essential amino acids that we must obtain through the diet. Put another way, quinoa brings some good nutrients to the table that the body needs to begin repairing itself. Its mild taste makes it a perfect starting point for building a pilaf, which is a Middle Eastern food fest. Pilafs are by definition seasoned dishes, and in this case all of the aromatics have great anticancer properties. About the only thing missing from this exotic, exciting dish is a belly dancer. If only I hadn’t misplaced those tiny finger cymbals …

This recipe is like one of those beautiful American heritage quilts where every colorful swatch—or in this case ingredient—has a wonderful backstory. Forbidden rice, also called emperor’s rice, got its name not because of any aristocratic connections, but rather because its deep purple hue is reminiscent of a royal cloak. As with many grains and vegetables, the rich color of forbidden rice signifies a high level of antioxidants and phytochemicals. Star anise also has anticancer properties, along with a delightful name and a light licorice flavor that’s immensely appealing. This recipe calls for soaking the rice overnight, so plan ahead.

This may come as a shock, but in Italy, pasta isn’t a main dish. In fact, the average Italian meal consists of small portions of several dishes, pasta among them. In addition, pasta is usually served with sauce only, never with veggies, which are served on their own, usually later in the meal, so this combination is more what I’d call Cal-Italian. The roasted asparagus is soft and sweet and blends deliciously with the creamy cannellini beans and a healthy but not overwhelming amount of pasta. Peeling the asparagus gets rid of the stringy, sometimes tough outer layer to expose the sweet flesh underneath. Buon appetito!

Surprisingly, this couscous recipe has its origins in Italy. I was in Sicily, deep in the land of linguini, when out came couscous as part of our meal. “Couscous?” I thought. “That’s Moroccan, not Italian.” Well, it turns out that every invading army passing through Sicily left a bit of its cuisine behind. And couscous, despite the exotic name, is actually a tiny, beadlike pasta. I love it because it’s easy to prepare—no huge pots of boiling water necessary, just a little steam or hot broth and, in 10 minutes, voila! It’s also so soft and delicious in the mouth, like a gentle massage. Pistachios are my secret ingredient here. Most people think of them as something you only see at a ballgame or in ice cream, but their buttery texture, great vitamin content, and wonderful pale green coloring make them a great choice anytime. I love to put a dollop of Sweet and Savory Yogurt (page 189) on top of this dish. This recipe works beautifully with a drizzle of Moroccan Pesto (page 186).

I really should have called this Lentil Inside-Out Salad. Here’s why: With most salads, you pour the dressing on at the end and coat the dish from the outside in. But in this salad, the lentils cool off in the fridge in a bath of dressing—in this case olive oil, vinegar, lemon, and cumin. They absorb all of this wonderful flavor, which is heightened by the addition of red bell pepper, kalamata olives, parsley, and mint. This Mediterranean delight is like a vacation to the island of Crete without leaving your home. Le Puy lentils are resilient little things that hold their shape well throughout the cooking process, making them perfect for a salad.

In Celtic folklore, the walnut tree—and the nuts that fall from it—are associated with an unrelenting passion for all of life’s challenges. Maybe that’s why I’m so crazy for this treat. Or maybe it’s just because I love crunchy maple treats. Someone laughingly said that these delicious nuts are like peanut brittle without the chewy toffee grout. All I know for sure is that this is a delight for those who gravitate toward crispy snacks. Plus, walnuts have so many nutritional benefits. In addition to being high in omega-3s, they’re heart-healthy and may even help slow memory loss. So don’t be shy about eating these straight up, or sprinkle them on cereal, salad, or anything you like for extra flavor and crunch.

Sometimes I think that if we could get cars to run off almonds, you wouldn’t need more than a handful to go from San Francisco to L.A. Yeah, they have that much energy—twenty nuts are more than enough to get most people I know through a hunger rush—and they’re nutrient dense, so the body can put every calorie to work. It’s really easy to prep up a whole bunch of these; all it takes is a little olive oil, some seasoning, and a few minutes in the oven and they’re ready to rock. I often tell my clients to leave little bowls of these around the house so they’re constantly tempted to grab a healthy nibble.

Some people prefer oatmeal, but I’ve always been a creamy buckwheat fan. It was my mom’s go-to food when I didn’t feel well as a kid, and ever since, its taste has sent me to a good place. Despite its name, buckwheat doesn’t contain a shred of wheat—and it’s gluten free. For people whose nutritional status is compromised, that can be really important, because gluten sensitivity can cause stomach problems and intestinal problems, including an inability to properly absorb much-needed nutrients.

The tall, stalk-like plants that millet comes from are lush, and in the field, the variety sometimes called broom corn millet resembles acre after acre of swaying pussy willows. Whole millet looks a lot like quinoa, and also like quinoa it’s both gluten free and a great protein source. It cooks up plump and creamy in this recipe, and with the compote and almonds, it makes for a delightful breakfast or anytime pick-me-up.

Polenta is the frequent flier of the cornmeal set. Just about anywhere there’s an airport, you’re likely to find some version of this staple. Hungarians call it puliszka, the Turks call it mamalika, and us Americans—well, we just call it grits. Polenta is fabulous to work with because it morphs itself amiably into so many settings. I’ve seen it prepared with tomato sauce, different cheeses, various oils, garlicky greens, you name it. This version is somewhat similar to oatmeal (think thin oatmeal, not the stuff that doubles as wallpaper paste) using Magic Mineral Broth to add taste and nutritional value far beyond what you’d get with plain water.

Green tea and rice, baked? At first glance, that may seem more like a ceramic project you’d put into a kiln and pray it comes out right. But look a little closer, and you’ll see the insight of my brilliant colleague Catherine McConkie. We fiddled with this dish forever, and then Catherine suggested we bake it. That might seem strange, but baking rice is common in restaurants where large batches are made, and it guarantees perfect texture. It’s a slightly longer process, but the baking completely neutralizes the green tea’s sometimes astringent flavor, while allowing all of its wonderful nutrients to permeate the rice.

Sometimes I feel like the United Nations is meeting in my kitchen. This time around it’s India and Lebanon at the table. It sounds exotic, but this is really just a nice, simple hummus (that’s the Lebanese part) with a zingy curry buzz (hello, Sri Lanka). Chickpeas are rich in protein and essential amino acids for keeping the body strong, while the sesame seeds in the tahini have high levels of anticancer phytochemicals; and since the seeds are ground into a paste, they’re easy to digest.

I used black beans in this recipe because I love their taste and nutritional profile—lots of antioxidants. Because the beans are pureed, you don’t get too much bang for your buck.

The creamy white beans provide a nutritious canvas that blends well with the purplish black kalamatas. The beans are high in protein, which keeps the body in fighting shape during treatment.

The creaminess of navy beans makes a great base for spreads and dips, which I’ve supercharged by adding sun-dried tomatoes. Use it as a sandwich spread, or a dollop on veggies.

Wasabi is rich in chemicals that some studies show cause cancer cells to starve. The combination of wasabi and ginger might be a bit much for those with swallowing difficulties, but for everyone else this dip’s creamy coolness makes it perfect for slathering on rice crackers or dipping veggies into, especially jicama.

Ever notice how in the United States the consistency of most oatmeal falls somewhere between wall plaster and grout? The things we do to those poor oats. There oughta be a law! As a result, we often resort to the culinary equivalent of wallpapering, covering up the abomination with butter and brown sugar. This is a shame, because oatmeal just needs a little love to deliver a heartwarming, nutritious meal. The best oatmeal recipe is akin to a two-part harmony, pairing solid prep with inspiring spices to yield a joyous anytime song. Part of the trick is to soak the oats overnight, so plan ahead. Top this with fruit compote or nuts, and you’ll never again wonder why oatmeal isn’t used as an industrial adhesive.

These chickpea burgers are similar to a Middle Eastern falafel. But the Americanized version of falafel usually resembles carnival food: they’re often deep-fried in some unhealthy oil. It makes me want to cry, because falafel done right is so delicious and nutritious. It’s all in the blend. Here the secret ingredient is basmati rice, which holds the chickpea mixture together and creates a complete protein. I love the mini-burger concept; the whole wheat bun is like putting falafel in a top hat and tails, and it’s perfect for folks who like the taste of beans when they’re broken down and combined with heady herbs and spices. Gently pan-seared or baked, these burgers are bountiful bites of health, especially topped with a dollop of Tomato Mint Chutney (page 176).

Many recipes in this book include beans, because they’re a great source of protein, fiber, and other nutrients, so I figured I’d better include a basic recipe for cooking them. I cook beans with kombu, which contains an abundance of glutamic acid, an amino acid that helps break down the starches in the beans and makes them less combustible. Adding lemon juice to the soaking water and skimming off the foam make the beans even easier to digest.

One of my favorite gatherings is the Food as Medicine conference, which brings together hundreds of nutritionally minded physicians, nurses, and other wellness professionals. I cook for the attendees, and while they often kindly tell me how much they learn from me, it definitely goes both ways. In fact, this recipe was inspired by Dr. Joel Evans, who is attracted to nutrition from both a scientific and an aesthetic viewpoint and loves to speak about the colors of food having a tangible relation to their healing qualities. There is a school of thought—and increasing scientific evidence—that the more vibrant the color, the more nutrition there is to be found in a food. As an ode to Joel, I set out to create the most colorful salad I could, using purple beets, orange carrots, and fresh mint. If I’d had a vegetable crisper instead of a box of crayons as a kid, this salad would have been the result. You can substitute lemon or lime juice for the orange juice.