Appetite For Reduction 125 Fast and Filling Low-Fat Vegan Recipes

,BE:6T-'S,ELLING AUTHOR OF
VEGANOMICON
f.'RAISE
FOR ISA CHANDRA
MOSKOWITZ
AND TERRY
HOPIE ROMERO'S
VEGANOA!HCON
ali'llQ
In,ext nlNuluthm
-~I!IlldE'J~a
i,n H!:!o'V@Qcl'niC:1jJ~sitli~" cI~ Pcilp~r
"EKlIberant: and IlIriapor,(lgl~,ti.;" .the ~Ie(tic
,oolle..;;tiol1 of dishes is <l testament to th!l' authors' s6nO:(!i~~ ~OV@ ,rooking and ~lJlll1l::Vfl{ xIP~ol"atjon," ~
or
-Save'!!",
1A.jlsIJm·b<JJlg effort" ,liIlaki ng Jidmimllie use of f1Jerv f1f1u ,1lndl 1;'l'getll,bJe lmder the Silin." it -PU~lfrlf.tfs mry ~[,url!df~i~w w
"lit';:; full C!rr9fl!i:g;t[l;IQd~liiI~
~n~n,<: 'oIIC!uI4Icw:."
-ElrilrtifllQr~·Sl.ln "[Mgi~kltJWi~,i; RQliTlerp'l ~r,e <IS_,-f~rllny whli~n ki (J:!):it;:ilnl9 asthev ,aIlIdi intuitive ar~' S'U Il<tl,e g,lld
when pl.lttin~tQ<gethe:rl,i\egan -New y~fI,:Tim~5 Booll'k Re!.li~w
dii~lrrie~:'
"Thll.B~nv'Crg~~r'~ (~l:!il!wk Q'ftt'le "'El9~n WGr1';!.-
-Ilitdi
VEC'A.N CUPCAKES
TAKE OVER
THE WORLD
"WiIUQ 1'1 et'Jaitltil!yand s.ulppaortlvQlv for 1!I\lQ n the must ,ov~n.p'llaobi e...,maid Ittg~tJi:!l i:!l ~Ik@ i'ba.vl ~ !l:ouplE! 'Clr ~t'iI. :~oclial~v!:~tUdCHU pos:t-punIK pars oOV~r' a slu mb~r pairty_._ rlgi for
~a.c:h pa,ge 0f~hi5 oI:ookilotIDk cOIl'ta.i hS an It~re,.si$~libl'E! eli d
9 h~_~
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-Alida Sii\,1ers;tDI'I~.
a u tIMor of
,hi! Kimi Di~~
Copyrighted Material
.,o,L50 B-Y15A Oi,o,.f>lIDRiI MOS~OWllil
Wgl1l1
ve.g~rn'~rull~' wlil~ .;l'W1'l!l~~U
.,o,ILSO IISI'.CHANDRA IlY
MOSKOWITZ
Ar.lID irIER(;I!.~ HO~,(;: ROMERO
ve9~rn' (ooJrit?s
rllVQde 'iltllf
Coakre j,gr
VIl_!i[looJlIir:rm
Vt1!lQm'CLlJlru~~s lik'IOlhl1tM~ T
!\i!am,rortm;elll~sl~RartMorli~ IJ5.i!dbV mUIUI!'MltUlerSill1ltl

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~ ~;,po rr~~s W<l~~i.\I~~ initl\3~ colilitai ~~te~,
~f~tradernark
IIllsi1~h;~lr irfl ~hii!S, beck. ~nd d!aiirn,I1h~' d~i!lln;;;t!lQn~h~,~e ~em rri'nte;j ln

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s.eilers to ~Istl~
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~k
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All
or
Lolmtglr. C:"n!>ri~giO"
IWA ~~4:l.
EolIlt,oriai preducnen by MlaJ'ralnon productlolil 5t!rvl~es~ W..... ·ulurratiTronl_net I

d... i!lh I>y I..i.~ Di~rf~' ~
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w~~~: inFflj"nfJ~~i(H' in, tlf!i~ ~k 'Tn~
i; ~i'Wc ,i]nd, c:QfTiipl~~~' ~ th~ !bc~t;!:)f(lUr KrJ[~~I~q9c. Thj:;lbg~ i~~tJilng" Qr!i!'1 ~~ ill'!i in'gliif'll'.. ~i~ gl,!lid'.il '~r'~h~~ wi~~ili!g'~ tng'f' mOnil about 11;~aithI=;es~ 1111fl]O'wav k thls IDOQk Illftend\!d te 1lI!~1ace. (Q~ rrtemrramd, or Qjlfi'~ii!t with trne, i!ill:l\li~~gi\!~rn 1~.OI'~ !:I·V 'jfli.!iii" iJwri piYf:!iida.'ftl. The lL!llliifr'li!r~~d.:t:i:!iie.n !::qIi1.~~r,rniln.g c.;..-(! ~tflg~ldllbc tn;J1:!~ l~tw~~1i1 ~lI';'ndl V~i.!Irll;!len;t~r. W!i2s,tli'Qlrtgl'l r~oomm€"RGi VOIllfoli,{M' !i;,1~, r her artvil;~. Irr(orrnatloo' in ttl Is i>Do~,k g;er;r",r;,i .mlll I~, o (lueF!!~ wilh no· ~u:l;r:!Jn~e!!~ (!fI the p.an itIf ~liIe' :!JLJ[IiOF~.or D! O!iopO P,r!!~.11l1~ !LJ[IfrOF~ iilrnc pi.Jbliil1~4j di~flaim ~llli~lJi~il~ irfl.of!rfH'~flifir. wiln '~meL!li'I!' fI~dl;S OOoDk..
[I", c~p~
Pre~ ti.:id:~.. .re i!llIEillilJl!lle a[ ~J!ed'.!il distJ~WI1[~ (w tiUlk pUIf~i!I~i!'S ~I'Itl1t~ us. 8
iifi~(lrtUllaifi~ • .Elifidl a![h~rlof93it'li!1:IJtia1'i~ .. For
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A Guide to m Sl"tnrntl LiltJr Affrnir

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wi til S~Il.a.n g'7

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Mid Mom rand the. wor-Id's besi Gr"!Ciindmo
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t lIQaned
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56 II. Lime
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Tempe"" Helper
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IRed Pepper
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Terti ! !<II Souplai Cl:nJ~U1(ii!I-Je:r L'E!~1l) SOiiP

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C;UR.,R,I!;i$, CH!!.~I. ,If.
suws
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2nd Avernl1e Veg,el;'loJ!: I(..orma 226

CU rr,ied
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Curry :Ill]
228
I":gg'P!<lnt-'i:h1icltpE!O! Curry
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2];6
C!aS51t;; El'at;;k iB>eOlH&. \leg 9 Ie Chi! I Chi:!i Ven;!e COil Papas 240
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srusssrs s.:PTOutS ,Hll
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,t Kale $[GW
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IP!!li"~ol,)E! 10Pep-get Sti!1i!1k Stew 1
M~ro~.n (l'ih:k~E!.a!l.tZUC(filnl Veggie r.otpI,e stew 251 s.wec[ 1i'00tatQ[) m[l Ells(ui('S
25,],
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s,mak'l' Tempeh & Creens .s~e\... ~§"

Ktdl'l~Y !learn &. Elut~ernlJ(:Jamba SH!w 2SI'l
llrish Stew wjtb. !¢\[ltatp":< S. Seita[] IEQgplant P~D",-eI1i~a.1 "'0 2
2!j:l!
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THE IE'LElMlgN4[S
OF A ",DUll
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Ad:n(;lWleo:gmenn;
lfllde~ 281
273 ,]75
"'DDom'l x: Recipes bv tmn AhmJ[ til;:! AmMro:: '901
xii
CON'TENT,S
~ ntrodu~t~on
cr
tlil1ner? Can't bear tllf:~HJLtghtofrice cak~s and ,dj~t SJ13_ke£? • _ FI.I::I1iv 1llilOllt 1l sunmenng P.:Jt (Jfllwmatlc currr I:mr.;tlng wull eolcr, put<l smothered i.~ p.~eJlC)' crea m~ peste, a. ~t[ck-{Q'flJU r-ribs of chi] t, crispy OUi£!(ll!l'ings 'iii irh a. j u kycflltfr,or a rllIly loaded i.asa.gJu',' "rh;s.l~tl/t y<lll r moth.e·r's IDw-flll~ eoekbeek, No fool ~sh I::ricirs., no lhl·
U)QKING
[;(HtwAIU)
TO A TiNY :~1l.0ZEN ENTRll.1l. l'OR
zane concoctions, IlO chemicals, no' frozeu meals, no fulo:ieuoything-rh is is cookl ~g with re.:lJ food, with a re;l& IIJilldgec"and ror re.aWfu. This ls .cookltlJg with an ~!lr-et[t!.
H~;l.lthF
(;otlli(iHg
du("&n't have
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n:IJeHI
(LeiiJ['i\l,a~~C!Jl.. daesu't It
.m~·JII
fe!i.t1'.:Lim.it doe;5U1't mea n willpower., and to hell with tbe kie:a 'ofHboeillg gooo.~ Uti.liziJ:rg every phJ]'~.,b<LS.edood! there ~ and incs:p'[~edb)lCQ{lkillg f tecimiqlles and A:l'<l:ciittiorn:s from across t~]e ,globe, I 'W9.liIttedW create a.:l:ow. fying .~[every Ie ~;[, fi:om
C3JOtje., ID~"·fil.tclDoko[;Jok Iidm.nl ins With nutrnious meals rll.llt.iliu:t~tiiFYOIllI: tast"e blld~to yQUl't~llllmy. [l~li:;.e what's. the poinr of~] !ing:rou rsel fup 011 f.oods rhillttyou a:rel1't even fnjoyJJ1;l'=,;' To save yooutl'le rrauble, all oh~e recipes have been reviewed hy s
.e!l~:!it;Hed dl~tic~:lll, thet'<I~f'll~ed Ma.tt R.M~ig.fj.[)[ All .uftht:
:ltll.t~it~On.ilJ
info has been calcelated, and Marthaos made S'Ul'etlllluheji areln tip-tap form. The redpes are all based 0(11 panltl'y.frieradly Ingredients, and mDS~ OOJ1Uh] u nder 4{)O Ca~QT.i.e~" o:rne of them are even less t:f'la.r1 S 2~m" And 'to
!;\Vt:~tl:1!I
tllte pot VL~ csr Iitl::riiI]YI,. the ~J()()k w.~!'id~sigl;L1::d WLtHli the Il<U.~y m
we.dm l.ght clilefin m indo The iugredlents are e>t:;;yo Ii ud and IlliI!lJy ofthe t recipes 00I11emgaher' ln thirty milJJu~es, a nd [he oaes thauloll'[ wm gIve
\lO!1 :I1Lentyof
ytJ!! cam he: ,Dfflin.L!>i1i 0..3l(Onr n~!,
ti1<l.t hire YOllt dIn 11:~'r,~bllsy oooki L~g awa''r', w d(l,j ng y[jil!~!l ~H~. 1:' W~~t~verit is Y01l (1' do ill ymLr '5p.ai:re ti.rme. A liule·ljg,Dt {:~.rpeI][[y,permps?
~{I
daw tltime.
WHY i W1tOT E; YOI! }llwbably
n·ns
I)OOK
have
a few reasons
ofy.[)ur
~}\Vn
l1Jr V!'~ i1d [I.g to cook be;.d~IiI~e[. and ma,"be'\I\'e
';:O¥li'rthem ill M~55]tll'l!;Ni!i!triliQn {page S.l. Eu~ I Wl'I)L~ this book for .me'l Per fea.i'S I was at.~ WI,<elgnr W!l8 happy With. 1 but eventu !tHy (Hke most r eeple) I began to paek Oil ~he pounds once again, .Ni!J't.hat .1 t need a good re·.ason 10 ga ~Il wel~ht, but] do, ha~ 8. f~W.I wrote! a IHI~,ch I)f mllld,ofiks{'lie dealing comp~e!~ly in ctlPC~k-eS-;1li1d I was ~oll£n:o:tly sarrounded by food" I also Qlui( smokillg [best decislonI fi'~ir made) and roim£I it dlfficu I.~ to [.:)ee-pCJi}0tje:s frnrn 1101)pillginto lillY IiI1.01.:Jth il1fite.ad,But '(lJ) mp (If(hJ~ IWilI~ d i;lgLlosed wlch two medteal issues th<lt are known to make it diJf.i.cu.l[ to J!IJ;Se weight~ PGOS ~polyt~tk Oli'iH)"' ~lJ:I'r:l.ome. ~.hm:ttlOIul issue) and hyp o~hyrQidism (.a 11lllldenlcri've r.hrl~id gl<1I1CI. wh ich regllilatf:S met;llb<l] ism,). SQ8Yell, if.l.w:lsn't ea.t[llg rno.r€ than usual. IllY
!illow~r merabol ~~Etl.\vou.ld gl!llilrllllit~e' [ put: On
M!I' deoc.lston l'€a~]y was ;;! pe'r:s.{lna~ one. My knees we.re' ilchy, my l,)frlmls were i:rre~ll' lar,.md mren~fgy t~vet5were [ow. I needed to eha n~ wlI<il ~ was e:atlLlg----l.oes~ far, les>s
f>uga:r-alld 1nee4\f1,jeo get Il],ore ,activ~. Wo~1iI thm [e:~H.lto weight loss? r r,Eally wa:!m't su re.i There are hundroos of books cle'dicated ro Me Sllb,eCi: -ofkmg term weig~~ ],005, and if those
eomes cloJl'~ produce m.all~
oondlls.lli'8
antil
$'IJ!'!!l'.!l, [ ~.m d.ecfi l~jte~y n.m ail<ollt 'to ~titflnpt
do .5>0, Wb~( I C:!HI toel] )'(III is ~hm when ~.ell{ .tow·f<lJt,phliit--baS!fd mealsI feel. better, -weIght does come {lfl~aad, unless I'shp b.re~.kfast or .:rometi:!i.rng. I never fi~fJ hurrng:ry. re:;:beoomt: a. snsealnable Will.~ Qf life fur mel I B~iil enj:oy a ,cilpo:ake LtOIll' and then, <lndI sttllceekand e.a(
nllll:rii:decaden rly;a.~ r~rues ~ week" Al~ll0ilg)l I'm sure there are VI'~}'S to linah my~elf lose weight f<lst:er,. I am. also Slue that it W01.iI rd come riglJJr baeken. Call ita ·'d[.e~.'"I:'JU in "Ji~fegtyJe challge," w~~,t.everl'The Illoo,r tIU!,Hll:'t<1:nt thing Js el1joy.illg fovtl, ellioyi.[lg I lfe, 9.m:1 dOLHg!wJUt 1Il.;J1-:;!!l:5, yml. fee~ good, a nd not iLI5;t for the mo-
5O.meextra pounds, My decisjou to change my d~e~ w;1sll'ran ,ea:s.yone,. I defi nitely d LdiJltwafU to .per_pem'
meae, (lee cream is so ~(I'o1e·'em·and·!eave-'em;

I'm lDllking for ~(lmethil;l:g Itlllr,e &tall~f'J So, yes, .1 WWt~ rht,s book [0:( mn,~--,bu.t
see ~m the f.at?f!holJia. in. t~ ls roll IIUY ::l nd. tht!' :;~t~mhed b~ratiilgQfbjg gtfl~" I dmtt think f,aLmak~Jl ~u a Jl:tor'dlfailme, Idon'~ ttll.iDlk f<l!~ means you'.re bZjI, and I JeHnjte~y dOln believe
tb,~!t tll.e cidicul uLlI:; ~e,~l;ttr !lu.i:it18 IT]:!: thiltO!!l1:
of'ceurse lillope tbat ~~ md;~ your S~OWii! wp, roo. Lcrw·lfut ookbooks can be a war zene for c
women. I WilJl:t.edeo ereaee somethi.ns fU.1I and ·puiSiti.;,re. wrnC:thit'ig th,lt Wocu6d f:l:ltpO~Ve~you ill [he priJodlJ.ce aisleand gtv.e 'YOili a reason to spor~ tlt91t eure ',lJma,ge :lP'~llrl, r want y.ou OCI Iove your k rochert, .I:or.re Yi:iIHse] f, and, ye.dl, m.iIIYH'lc to lu'L't: tofu jl1~E !I lhtle Di~. MOo With j01J1' m1i:l ~is.tds~Qt ~~ms. r~.il ChtliildnJ Ml).libH.I!it<:
wciety h~B created fOI'women ~L'egood I'ea5<llniS eo ella IIg~ your dlee, You r weiglll: Is nm
you r w,oItEl.1 All.d 1 t~lnk women lta.ve eve'ry i
right in tnt! wodJ to !'lilt \'i,I'otrV il!mLlt 1!lHi~tt
th.ey're eatilTIg, not obsess overt-he scale, alild nmput liP WLtb! all the B8 [hin eomes OilifWay bee;a.IJIl.eafourwelgltt.l belie'l'e in.heaith aUIlY si ae, or ,It'r=d;-, ~vel'l. dl E! ["lght ri.oiit ~Ci iJt! healthy aE any size!
But this ~Cloki5n't (Jnlg abDut red.!idngJat dna orlories. Appetite for Reduction ahli'mea ns ...
p.llducin,g U'liIh~ilitthiV
IIlhgJl\tlid'['l-IiIt)$:
G~l ~@a.d~til} b(l~ome rll~ m<lY'ilr of thl!! p~fi!:h.Jc(f .:lisl,~!
Wl1eiil I~OIJ ~.tan i:IMtl
ng
wn~h ail aplP~~i(e,,[t11!!

l~ow
~naJ:k.produc:[
aJL~h!becorn~!!.
an
oM flam,e 'I/o U
t.ar]"r be'I1e!~E' vou We<nE! e~Eor i tUD_ 'full dotl"t
What yDll eVe,r ;;.aW ill 'those
nl)t-'E!"'~n-'F()ad:;.!.
A Vl'h~iJe Ilew WQr!~ II)fful[1!, c o!orfli.!l in;g re~ient~ wi II open liP' W '!{Qu" R.edUl;~l!lg ygYr'~!l!lvirg;l!lment!i'!1 rt'~, nor] b.oS-aVot!! neQ!ss",rv
(n@
[I!llpar:t: ~~udent
We'~
il.1Ih!i:oml 'h~ term
~"o~Q'ili,.~1 fQot:priflt.
Well,
Wistbl~d:;-w~;]jri ng .wll,e.g-e
world_A
s wl'iQclaim
vou
~nolJ ld !Qi\l\!<i Jl<ll nimOiI 'U
producrs
zoos Uf1ll:[~Hi' NatJlon'5 Rl!port
statas unaU :!ihlft t{JIWlIrd ,,"'1l!g~JJj di!!'l
r~
to :5i1J!Je 'trneWlDrld Jrom hl!m9 ea', POlJE!rly, and the war.slt i'mpa,ct.5
of cl'i r1ja~e chadl9 E!_
'l'ihe (;<lirban 'em issiens p-ad:~,gll1g\Iou

L1S-@"
a nd
rnethane
{HI man
illITlim<lI-.bIOl!lie-deli et are net su 5,tain-able for O~ r
pIJri'it't. S\!'i.!'ltthi ng tD a wl'!ole·food,jp!ant·t;J,};!;(l;d K!~~'pQ~lin~ '[hO~i!'fast-food vou can eat U;,O,S!:! ra~[-r(](]rll!lur~e
diet wlU.~ lse eut dlown on the' amount
or
blJf~'~r~ diml th ~rl! wo!f'[ 1m a p~afi'~:r: wlm~(:h {ttl

1Jh~ b U r'gE!r, I giJIeSl!;,.
rs.! '{DoLl'11jtliS[ ~i!' '~o;o![~l:!Ig I n s p'aEe, wltti

jU:SL<I:!.
lit!eduiGimgl yaur 9ro~l!!ry 500re,

YIO:a.rs to Q~ge~t
'[Il:5,t!!O: ;I
it'S <I fnV1:n U1.a~I r take:; theoJN~rig glUm 'sl!1Ji!h

are more
if you :!iwaHoW i~, i t's
m'frll thl~;t 1:l11a1n.HJa:;.e~ djet~
I;:"pell~i~:e,
Ir
VQu'rli: e;!lti!1t,1m(l5;tly whole fQgg5, ygu 'II 5~~" d rilmO!ti" g pc~ iittlrie "015h r'~'gi:liter, ae.orli5i<!inliil g ralns are, chaaeas, weilL j)eaI'lS! \fUIJ'1,i :!i~~nda.llnl~e."tu;a! 01'1 'f'i'e~hlJe g 9 las, e,sIPe:clallv (I,rgafllc
onas, b.ut e'l,!'e{[laiti Dtliln l\.!orDU~ met itilcUulide-.sSOfnoe 'o\E!",e~a5Ies_
~rOl!"r'€! 11""ln9 V
(HI pack3ge.d
tori
~t,[]'re-bQu9h't~l!!i!a
n ·S.i3us""ges, the nl, Yo?s" the
wDS,g
can pe hi:9Ih, but ~his boo Kwi IIIhel!p 'rDLi
'goetout Qftha~ foI.lU iliedlll:cil1lgl ~IIIII'n.:ll 5utferin!!ll: ]}et:lIUf;Q.ll(!i( OlFEQnl:i!i~ extendthe and YO:UMIlght I try t.o awjd i mages of 5~ayghterl1ouse~ and (nio:!i:Jl:m; in cage5
(ii.lI1m. I~ it diepre:!>~lng, ll!Ut (hHk(lll~vldeos;md'

t.(!.~(!
mO'!lI,es SI,Kh as MtlJ!l['fO.IJrMM[

are ,no~ a:!: rrE!E!' Oi~ 'If(i'u mOi~
V(l u r [di~te for m.Ba;[, 'll! e. E\I\i!!1'I gr.a'~~'fed l:OW!. ~;:!I .;!(i In I'II.c.e s
pl3JCes lIT'IE!e[. I. dismal <
'E!.tID,.,a n d. [hQ~e'
rreE!,-range cnitlO:.en:!:
'rt'dnlc
it
love II hav~'rbrmv
k~ttY!;<IIt~ttI,the mtir'e
animii!
Ikillgciom, ~fvQIlI've everseen
IJ.,aby rnWWrn ~a'{
from he r metf er at J U st ,;;I
lxIok Is .ft!)! jUS[, \!,ilgeta.ria.n,
f~ menths iD,I!!. ",OIll'.1undef5~and why [fils b!n 'IIegal:il, i!xc:l~diFilg al"lIlmaJ preeu ers aJll[o~~thl!!r_
h:IJir:spro,;I!,I" ,;.ndl'loSlIII~l;_m ,l"'Iiick:: If
wliat l{O-U 're net .aren't 9611"19' ED
'h'lCiJ'l.;jin~1 your dalo!l,nilonto unn'l:l.I'·"r;r!eQ ,enjaYi'h91 Wha:r vau"re doilil~ and riot eni[JV~n9 st.ick wi~1l i't" Tt1iat':; tile bQtt~m
you're'
~t:I~mg, DI!JI~rol:t.allly ~
i~;oI11 <!Ibg~t,enjgyi['l9
Hnef Appetik[Qrfl!.e!!'ucti'Ol'I
ill
rHTROIJ!.ICTION
M etri cCo n 11erst ens

• ilbe rl!lclp.es ~n [hI:!; .bDO~ hinil! not been test.elll wJii:11rnetr[1: measusements,
..... ~i f~.f l'l~~ t~;li~ 1 ¢u~ ti( ~Ug,:l'"!l,f!a ]. ~~li~$1'<'lgn ,,19
50
some 1tartiLtiDI1~ an~ght oc.o~r.
, Rl!memrn@r tii1al:th~· w!!;i~liIt of dry in9rE:lli~~ts ¥wrll!l5 acromil1!J to the 1lOIu me' Of de lt5itv factor: :I. (UP oHlour d~~$Ii"'t 'l~~~~~~1 IV !lOt<!l tj!~$~"~~~.
UIII'~"'IIi. !;A~!J~~U'HJ'l'~ M
(}U1!iCil::$
til !lr~iI!iI::'
...,. ·ot '-i!>
m~!tllli'lv ml.!l~IIIi'!~ multiiplV
'~I,J~¢enl' ':8 2~
@!l1~~ ~)'
~i!l
1.~,'~n1! 2~~tn l.S IlIJil 20cm

2~ em ]O~m
~O~]ilI
Ct'lm~ t';":>Ymg:~, Po;I~'mh!(l ~ rams P.DlIInlis ta ~thJg rarna

cups to lil\e'rs Fi3h renne~t to Cl!ls>lu~. CelSIUS to r.ahrenli1@~t
Cf 035
ml.!lti,Il'IV ~QY"lh M,r 4S3.5 pDuords by 0.-1 S mllltip·IV (UP~ I))' I). 2~ subtract 32 frorT1lrahremhelttel:lilperature. multi Il'IV bw ,~" di ...i!:l~ Ir&' !l multi ])IV [~lsiLls temp e'ralture divide DO( S. add ~2
l~n .. h ~ino;:h~,:;
....,.
t qn.. hes
[Oinches
U.ll1el~e~ 2~ i!'lch..~
.-+
...!jo
-+
b1f ,~.
"'QI6U ME
!I;; t~.a.'!:PiJon ~ teaspooll
lmillillibl!\I' i!mlllUllbI!r!i 4 f!lr!!illir.;:t~ 5,mrlliiliW~"
1 tea:~pa(Jol1 Itab!e~on
0; ~~llle~Q!'I'. Z;. CU;p
~. v.. ~ Llidl eunoa

~ [luid '1 flU! ~ ilU~~~
(ll QU I p) 'M EA:5,WllltEMlE~r5, 5 rT1Ii,lIiliters

QUl],ce
..
15. mlllilitef5.
lO 1'!'I!!li!j~"rs
.&0 rn~1Ill~j~rs i '?!)
~ ~a~~<>I:m
]: '~7I!iiiI;p{~Dn
:I "bi,d <'lLinQot
1 ~!!!!l~r.oo;lQ!I
rs
rilillil~L)';n
!.1.,~uJ.'
h'~Ui~
.ilt> Fl~i.;! Qu'1~~,

iii pui,d pint
1. plnt mOl~~1!S
milli!,t~r5
.!.i o;LI~ .!.1 (UP
51' rnmhlit~f~
~~ rnilhlstera
1.U! mi'll~lite~5 H8 rT1IlJilllter~
113 lTIi 1I~lit!:!.s
1cup
OJ l1; 01
ll,jI1:iillgl.l~{!~S loS·luid euncas j 3211uld ounces "I liters
2.!>D mrli!iFltm
500 milliliter!. I"ODO< m~lIIliter:s.
''1 OLIp
~ ClIp
:2 cups.
III cups. (hi' 1. ijluart 1!I,a~lalll
Yo cup
1 'E~,P 4 ~up~ or} olItm.Fl ~
17 7' mllh liters

.2.25 mllUtltus lliler ~ 14t<!~~ 4 Ijt!!:.~
!1g:!lIIO)f1
1 g~lli:I~
OVEr.l1TIEl'" E'ERAn.! RE IEQ:I,lJUlfA!Lf~T:!'" I'AIiRENIH'EH (F) AN D Ci:l5I'1I5 (C) IDO"r~DiJ·F
1 O!!f~(e 2olJ,m:es 30l!l'no:e5 4 eunees
30§roiliTls 55 grains ~5 gl'<!l!r.ls
3;;;·0::
:l:HI'F
ss-e Ur.+c
l!iWC HlCl«: 20.5-';: 2:100-C
lO0'F l~CI'F 400'1;' o1.~O'F
a euneas
UQ"fio~~$
~. paund '.1 pound

~.'P9L1...;!
].;!~ gr~,Il1;!,
241)~
rJJI'I"o~ gfMii!$
l?!>
IG
!;I~!1~~~
]l'Qyrnojj
4!!i~ ~r,"lil1~
M.·::C'c It,O'" n '. Nlu.L ~ll1L

U").",, '.' ,~_" .
::0' 1.:1 'I..~ "..
'n°
II\I MALT FlU~·CI.>GI\IO. MPH,lUl
'-
a mou
lon~s, We'';'I: Inchul~,;lIthe nurnnon mf05Q 'Y(l~ C~n see [he of'peoeetn, fiber, J WG, calcium. and other k~y uu trie:ms for e<llc1:i. se.r~·j!'l[• .Bm ~he beauty ,~s'lOll can ooJlo-w these r.eeL]}eS and nm .hnre 'to
- - 'I;:~
LL
01' J:'lA's It E.C[ PES 1 iN T,H.LS aoo
K ARE IILAN'T-,!!ASIED,
~(!jt:S _{lfimtri~Jlt8
LOW'·
fat. li~'ti!l.f}'J I!1!g, 9"niH 1111rjel!lt.dett~, t
WitlI fewer
HE
obsess
61le.r caleries to rn:Hlll!I~a
an ytlU,t w~iSht.
Studie~ show that Vt.!'ge¢lll'iamo: ha'l'e Lower rno,[esterolle'O'els and blood pressure and ~o\Ne:r ates onype>(l.di~hemes, i1yperrensi.oiIJ, he;J.rt disease, r and cencer=-elie le~ding esuses ,j)f·deat~ in U!lfted St:.aJres. he r,e~.!l{!!I? T
A. .diet law ill. an E!tLll products ~
und h igh.edll. fruits, 1;1!get.abl~, w!iJ[JI~
gr:.i as, nuts, and soy prodlltcts.

CAW"fOu R~;AL1.1' n YOu,R 1M ['OR:TA NT NUTR l,ENTS G
YE,~, AND T,H.IlN Vegail
n·n SWAY?
Wl10:;;~ I1~-
£Q.I'!.t Ii!
rmtrJ~ioil ~s diff~r:e:r1[ fwm. tb~ s1a11IidardWe~[li:fI] dim
rend to come' fro.rn one ma_far W~N'f", Sildl as Iron from, meaL er caleiu m fr'mllll clair:!,;, As a "'eg~ YOill',~l,fl'et }\Qu r llutrltlClll fro,m a bunch of n, dLffinel!l~f(jo[]~:Inlil, thl~ ,is'U})\[)llr :jtl\121,Il:t.a!j):!l Wtie,ji S,IlI~.n~r JrtlJ[)ill,ti.~
trlems
of nutrients a.l'e eaten :at III time, the.ir absoeptlon is aetu aH:;,better. And ,:rouare llil'tdell'lmJetrWll.j~sH'lle food, :ioo caJ:l;g.eqrou,r i:Wnl from beans Of from wll~e- grn lns. Avoiding when? Jht lft!lfy g,re-ells. ,Ill f.1Ct,. ~[11l!-t_Y ~ is crlldOll when pt~lln1lililg:~~ur meuls, w g~til[l [iI[th.~ttw.t.-il:.D'lrsyou rntttt Aml~;s memionm.aboYe, fmiooam:l veggies arealsoIlll'rrieut".dws~, p~ckcj rig a whole lot ofbctuen:ts. for <L ~re:ry small amOUJlt of ea DOj,~e!l"The-same
is true rD~ wM[e grs,ins il.llo:! bea ns, fA w.ilil,wi n soenariol
,i'llj t goud
114 tr·itioirn is ~I so ,illl:Jo~~ IIIHI,cl-! m,ort
th.all jU!i,,, I,vJJI ,!14t~~"
ents, Il<ac.k ehe day, the experts iii! the field 'I'O':ere in cltie£l~'concerned with p.'1\e'O'ent.ing de~eiel1lc-ies:consll m iIlg enollgllii'itam.tll C so people dj.dn·~
die OfSC1l[\l'~; getting enollgh iron ttl jJlre'>'fllt ,l1Jern ~;l.Ill is is~tlll.i m.j}omlnt,l:n.n e\'frn~ll.aUy. '
59me: timan fo:J ks real ized tha t when ·~ou eara whole feod, you're gening even more health bf'neJ1(~berond the recommended daily allow-
High-p rou~:lll foods
Ind!ild~ beans
,DiltS.
seeds" and wlw.le' gra.ins suchas
whe~rt, qui-
nea, and mlller.jn
,g1;!I1ef<i~,JJjmfor' 10 to 15 i
peLlCem OfYOlLf cal'Clrie:s to come from protei n. I ngrams it looks. like th~:il:31 [CI S5 gra.lLls per
day on a. 1., 5~)()·otalmle dEet, so m 7~ flTalllspe·[, -day 011 a 2 ,ooo-c~1(1~ie' te[..M~n)' ofthe wholed grain and bean recipes ill. d~isbook ~ave lObo 1.0;pereent or mO.re caleries fm.m prot-ein .per
&ei"llillg,
anee oftM~ air that mlneral,
W hat" researchers
have f{!i[Jlidis t'hllt,[!lmo5tall oftiilefood" with

~n.ese' eUT<lJ benefits come frOIll -.plants,
For E'x:all:lp.le, ty pl~.I.lt foods conul.in thouOf!

sands oflilhyt.l)th~em iea [s~,!nJdli ,~s !y(lOpel1e in
oorn~tv~s, .l5{lflavvnes in sCo/b(;!a na, fLavonoids ill mea.and allicln i1:1 garJic-wll ich are Ilnked
to disease prevennan,
ma.lI!:. foods 11[so contain ,:l!JltLo,:'!klams, w~~ t::an !ttlp t{1lJ1lln celJ i~h
do;! age (a:.'!sociate!i widi 'l!!WL'e!;at~ dlseases, m cellu lar disea ses slIcb as cancer, and c.luolnic
diseases such as ~~el.r~ dJs:eilSe), G.ood seueees
are l::.euies" ,~ppl.es.
ltltd
[lrote~IJ .. ~}iu~h as (hose- from g~ai 11!> and ~ beansl d0I1'1 even need eo be CUDiibined during a meal for you to OOJlSIllI'Jlf' tla~'rjght amou In of amine aetds, as it w,as once bea1evtd., You JUSt nee>C:~(l e'l_~em:mgh pmtein from ,~jff~'[elltf~ eaeh day and ycl!il'I,1 getyou.r amino acid~ wHll,..
other
frui~£;
WSfta-
btes; chocolate, coffee; and wine. There is no
daily L'eoommendadol:l tor. iluuioxIdallit1l3Lld the best w:a~ .to get 'tilie.l:ltIs d.illfctJ.y t~m),Llgh
whol~ rotith.
problem, h's also [mp.o.ru.tH eo remember th~t even ~get..ab~es have :prt1tein; for o:.'.'{~ mple., ka le is 45 percent protei 1:1 and .z!.Icch iili is lS 'pll'rrem !;frere-in. You. clarli't .need to lookallY fu reher tlll.L] the llutrition. [nIh p,rovided l n ~he-se [l'!dpe,s, to see wh~re ll'0lli/JI get: ¥om protei If!
OUE~.
Now lers take alook n bask: nutrient reqlllil'e'menrs .. These aee t!J:eQrleB ~hat<l!remost often ,ilIsked abollt: in veg~tli JI~ trltieu and we want til
be
S'lHC:
lironi. You need
iron
~very d.<l!Y fm your
red
blo{ld cells ro carry oKygell ~.nd I~m·rjel!lts eo
yuu ktu:tw wila~t ",01:1 In: Bie~tii1J} do

YOII ,Qft !/OllT
"Rut
IlJhuf
fmmr
AIl.Y(lnf'
r,etiuC'.I.tll,S meat and dill.i.~y OOfl:rull1pt~On
YOi!ilr cells, Th!;!' 'l!l'l::l[el!;r,I,oWI:!i Jie!iodtru::r., aaemla, h;as slde effecrs that inelude rnt"Lgue and malaise .. No one is h~ppy "",!Jiell Il:e orr she is net ge ttiJ:tg enough iron •. Pm'tll na:re~YIiron Is
fOlL:lttJ: hI sbllntl.'il.D.H! i~l pla.ii~:;:,. G>I:md !iOUi:CeS
hs;!;,11-t=8.riJ tli [:l; q,lJie~tiLl!j"Ap[s.l1t.'b,;ised die~ii'[lt
only has the bases covered, rem .Ilre ;all!i{l et'g ling more o:f~h.is goo{l :milffwitll Je-S<E fat and
,r[!oresbei:Q~ tha~y"ou'!;,..()UM on.an a.i1.imalprod· uct-based di~t" H~re.'s a qu tel: ru nduli!lt1.
Plflat.'ilili. I'mte in is a ol}m:bLl'Ja[j.a~ ara.mi.u(I
iadude beans,
le'll(its, soybe:ms., ehlckpeas, COI.i.IU'od: gr.eetts, o.a:rmea:]. whole
black
grl.iJlS,
.lIIU:lell dcl:1Jed grains, Plallt!'b::!lsed d~e~stend to 01: \'~t)'iii i\f!llil i n j run and !iiD1TI~ 1!'~l>r::~:tLI:l.' sho\v:>
,:li.eicl:s"l1] ne of w.!tich. :I re essenrial to hU.lna n [~re.l.:w,t!.:IIy. pl8n:t!~Il'!'I'e jlJU ufth(: ~m i11,[1 "dds
you Ileed~
1-. :E-I-I, H~ ~d"d,~l itl , ·DI-et~ r ~g~:~~t", iid 8 io~

ci'lel1'1kal, HemllJl'!l'la~ ic and lm m LIne status Comp:l<Fe~ wl~1! I!Jfll'I'\ieg!!f:!l!ri~!'I~" Aiit£lJ~~)(l!JFl\IlIr
i:lfc.u~I~r
.N!f~ritf<iJ1, 7Q (l~ ~~: ~11i~~-'~~~.
rhar ..eg~JJs hal<l1 better j [On Ievels than ~g.

eltla.rJ;tJJs Dairy contl!l tns zero tron bl.!lt moot. do, plan tfoods 1;;(l'IJ tai iI O!J ] east 50m~.. 'u:n because t.here- i:s .uITIn in it rood dOe8n;'t mean dJat it's bioa.'i'OI.ilab~e, m.eamiJ]g ~'OO.r ody b is aftl~~ro absorb h .. Pi.ant foods cearal n Ilon· heme iron and ,...... en eaten in ccmbinaeien h with vitamin C.-rich foods, its abw.rpttoil G~I1 j nerease sixfoJ.d. Th trl.k ieon-etch beans <ll1d rice with vk~ m iIl C-r.ieh ,S:9 lsa, Or ~millmus
(WJHJ5El'
:lltlO'll1U of bio:a:~aiJ,ahle calclum .. Check see that k,SS!~8 "s.mLflo il!rid-ch~lated" calclu m somewhere Q[I rhe bottle:: yml[ bones wi II t hank rel1l.
the
'1'0
Z~nc, NeOOe,dl d,lll1y. buto!lI:YLn small amoums,
iron is
flum
en ick:(Ioeai>~
:l ud ~e'Ill(Hl
ju ice {fo:r'!' ltam in C}. The [all n tns iill coffi!1' 8.m:Heea can iIlte,rlfefe'w1tJJ. irolulIlJsmptLOIn, so S~!Jilrn;t.e)'l'lu r l1]gJl·j een meats ,01'iroo. supplemen! fr(limtlle5e b~ver<lge-!i by .~ fi;:w Irou:r.;. lInd ufyou th.ink::rgu :may be .to~ iJ:J.I~OIil. get.it checkedl t.e .... iro·tlJ levels Inerease very Ql!jik~~' ,.. whl?n ~]g!ter. ameunrs ofirot1J are eaten.
zinc i:S .~eq!lired fCt[ growtb, repreductien, a healthy immune sysrem .• metabellam, allci a .Ill!lmber of other fUIl,CtiQlllS. Z~nc Is W'.iddy !lv;iliIl<lh~e in wJlO~e gta.i1'l.Si.!Ile~ t'lS such as lentils and eh ickpeas, mus.en riched cereals, ami some fu.tre mear ProdUICi:'S (be SI1l'e to cheek tite l.a:beU. VhOlmin rB12. Talking abcet a ljIeg!ln iliet is
like Lha~game
~lfhlere~!!l say
a 'WONaud tin'
C:!!lcium.. Calcium .is the key eompenene in strong bones and ~8Hh. bur slso hss many
fll.llI.-tio:n.& jill ¥DIH illuod. [~ malnralns b[uoo pressure, helps in blood clotttng, and is es-
Qltlier person says thefirsr III iug that cernes to· mi nd. "Vegi1:n" -"lh.2!" h~,~as if tile erltl.re d~et hinges O'IJ; this ene vitaminl Vit~ iI'I ilil Ell is avaiJ.;I:b.],e; such veg~ [I foeds .as fortil'Jied tl01li· in da:i~' mllks, cer~~Is, and Imtr~lioll.9:1 ye'.a:St,il!S
'Nel.l.:Is ~l;L~'1lYban; suchas c:tifjlj'l<I:llumll. S]2
d~fide'nc:y is ·e~ne:DiIelrra:re
se ntial fur
mescle wmrnC~i(!IL~S SUCll aSYlJln
healt'tbe<l!t. Wll.tJI yO'll clol.l''t .have enlJ'llgll ill 'l'OIJr bleed, it i~ t:l.[.:;ell from. you.r benes, wElid\
red!ll C~:;: bone
most ofteo. occurs wheu ~he're are geJ]e~k issues a:tlh;:l~ i.ng :a!bsorpt]cm 0;[ di~ts restricted ~:arlbe~'l)cJ] cI
and v~gll n.i:sm. N~t that EI.l.2 .i~ II ni!l'll] o-ualilt; it is
density,
;;:nlci..alroryou r brain, nerveus :;ys~~III1, lld ~d a

bleed eells, You need 204 m[crogr<lJl'!lS ~\ler:t' d.a:y. f'Je~se do pay arreurien and make sure you h3l.\'!:!' ~ tl~i~ywLl,QC[! from fiJl:tifi~d f(j0d.!l. ot' .i!
'Whellever someone e~rs fewer a:airll prod. uets, ~he q;~~est.iolllo.f c.akhlltl intake arises. }'hl~e nO fe~t, Gt,t~i1 leil!fy ';1~S1:!t;;J.ol1:!~ ~tldi .;i~
rol~rd:!ii kale, and bok chCo/. breeeol], blackeyed peas, fon.tli:ed llo:Jil.d~izy milks, and calelu m-settafu il.teliU good sources, ()r.allge jl.! ice
Wit!liliJdtil calcium . and ather enriched romh
1111
sublingua I or spray stlp''pJ.eme[lt..JU8tdcm'r Jet

Ute name .;l!ssoDd:<JHon game gel you dowul If ~rollare unsure, get: ~.1t1!J.:te's.'t. to tnaw YOllt BJ.1 1t!.11!:'h••
mm,f th an jilS[ <I.. Ih'i'or enIll! l'lcerJ Sod i~ln is ,~ m inera ~ [eql1 ired by you r h(jtI~ for JI! nil iJjb~i" uf f!.lh.ti:n[Ji"I~; :fo;r{-}l:l.R1.p'1~, SOOiUII1 is reqlli~ed for water to get dil roug,1'u
are a]s(l1Lva'iI~IJJe.Lasdy, ealcfu
$~ppleIlJ'Iii!nts Sodium,. SaJ:[ is
or JJ1UltJVLUl11ills that coaratn oC.;IildlJ.m be eaa a[sa used ..WJle.1lsupp!emeliltJ tl(gwlt~] calcium, m:l~s'l3~~yOti;ru u!iin~t:;!h'ktswt~h;l highp~~ce.ltt.;l(geor~e~e.me:Jlt:a1 c:dcium:' wb ich means
YOll. eel Iwalls, l!veryolle' g&S e'J1Dtlgh as itnlat-uraUy
.as i[ should. B.eyond health

.crucial comnoneut,
¥CI.I'
occurs
j~
plants,
~~1ei,S:SIl~ ts
tllilt :!lome
people ~t too iTlu'!:h and
rhollt L5 01 risk fm;tor far hype[te nslon (111 blond pressu reo),. or~gb f ~~llatel1l'. sodIum ls el1i;;f to mon irDr because
re:aSOJ]S, f~[ ls a HVf11. il1iJruaI amou nts Df m Hn lJdp Y<l'ufee'l satiated. It brings out the fl;J-
(l:t'fQo~$.am:Lai.cis oool:'::i:L~gb:i' c_amme,lizillg
,aIldl hrawl'liIl:g"
you e.aJi eonrrol J't()1;'l,' much S:l.~~YOll aida wh ile' preparlng futld;s~ l{11,1\!er~odiuIl1 optiolJ.s el.ht
far soy sauce, ... get~ble iJ;1'{I't:.hs, arid other pree p;ued reeds, If you are Mrt:dli.tl,g your s6d:ium. ,ciloose tllese ~g:ltio!lgwJlel'i workirLg wi~h ~hese' rec'l]}E\5'.
.s1l.~'It w!llil .MiE~ HigfJ Fi.~u,. low F(H Fib!!r. ~ib~ r is ottl}' 11i:lillnd ill. pl.:llllt0000::. such
'01IS
$oyou need fat, billt norroo much f9lt and nor (5'llC~ as satu rated fat (IIf trans fa!:), Th~usounds like.a pain irI [he bllt( to ne-gmiare, but tl's uot really as confusi ng as it .SlOIlJ!!l.dll, .[ClOt (liJ:'letliing, IlW~t of tile 1I.l:\he~lthy
the w[c.mgkinds offar
f~t5 come ill the frulU of anlmal Ploduc(BIfrou're ea[Lnghtde ['(I 110 ;J n imal products, you're mere tM.D hal f"vai~rhere, OHler H.l!lds of
unheahllyfatseDme
nU!IlI.ltow}\Ou process t'he
baa ns, wibole gra in:;:"yegetables <l1J!il fl'iih~. I[add~ bu lk lCl' yorLndiet, wi~ idJ.[m~~mJl I!!P
l]julck~r and keeps YO!il.th~Uorlger--g!\e;jJt when
,'aLlit
food-til ink deeWfl}"ililgO'l' 11!>~"gehem iC>llJy processed hydr{lgetl;ated oils. {'.r~ke f<tSt·fo~{I
.FreJlcl!ii fties, which s~a.rt
.~~mrabed and
Ulll.M,
\Ii! j til poraeoes, then
w.atdl ing
wtlShlr. It's 1:("'XII!trlIfn.<tlided ~ha~ you CUfiSU DI~e .:1:5-:35 gums of fiber pel' &)1. The dishes In t!ii;s, book wHl help Y(lU :reac.l:J. hat t ,gOO!L.Fj:be~ slso reglllares blood suga r,.l,owers ,r:h6Je~~~;ro[, and reduces YOLi I: ti:;:;~ for heart
di£e~-<TI.11 .. dd®d
f.a~~te.iddei:ll,
'til. h::dfth.e
bel'lefi~ ofthese
recipes,
All£! fLiJer helps w[tb w~Ugh~wmro! even beflOre YOll eat il. These me...Is gi.ve ~ou D i>e_rv~f.lg w]tlt mere £'000 slid 1l1J~!imt., bllt fewr;:r calones. It's S<liid'that W~ ~.;lIt wj(]] '~!J.I" ad ~ filtHplate ·QfEiber··rieh foods .~(l(liks sat:isfying, 1I0~ res~.r~cti.ltg. 'f1il.e,!].li:iiiI'iV on "art..• V~i!l, hl~ 1J00k [~ 1m t .... fut, bur it's not 11:0 fut, lfyoo lemembenh:ttdle~
craze
calories WIne from f;Lt!] Limir dwsealJJcl'YQ~ 're pretty RlllCfu. ~-efr ~th r.he good f~ts" w So why does even good f.a!SlOlUetimes g.e~ ,almd rapo?secaese f!lit has more calorles per gram rhan carbohydrate or protein does, Thi mik<ll:mu~.au. <I.viIC<lclClani! an. apple ~hat are rile same slze-tJlC~ avocaco ]:ta;s~Wt{\eills Il1~Jl}1'
ere~.·"
calork!i! I{e:ep this
i~trli.fII(]
when p!:anillillg
efehe
'80S,
where
peopleare
limIting
b!il~
$llgary Cg rdboard cockles and di.dl.t1i'eeen Jose t wdght, rm.i'1J k:n'tlw thareere-far diets ~LreUn .0'1 good Iii ia;g,.~ll, fact. the truth is you r body needs fat, You need it to piroDerly absorb 'i'ltaIII LllS, you need ~t tee:p }'outbra in [II ~c:tioJ'" 10
!!lB., and ~. i:L~[!4.iotro [,:;e~p ~'Ulli r bod}'
to hare these heal~hy f~~swith every meal, 'lou need them] The ha ndly .Bl:g Eat f,a~ Cl],(I§~at~ uses raultis~lIabk wmiL~ that g;et ~ve:~yotiJe iti ~. th:o:y., Doni[ be fatprnobic! Use It:to determine just wh.;jJ~ki ud of fu~jIo011 're dealiag WillI" So these .~re the ilas,cs~ Rtmernber, IlIlH~ YQur me~h and don'r be
'tiiJJ]
afh1id
iorn
j~
s~wa:y,:>,d'iJ.n;Sius.
£t:i!y
lnforrned
w~iJdl1g
and never :;df.d.~lI:gl'Jm;e. A'S with UIY book, our advtee Js general! Y1Jn~hollllJrl ,tliw~s check wtlh a phlflli,Cts.1Iilr d [etlillall before .tiid &(;a lIy c!langtl1$: YOUTditt,
:S0lt1!'H;,~i!iI1,~1 increll.se~ chc le1>tl1'f0! hlv,el:. i1l1d 511 OLJld be ~iIte

I!V In an~maJlprOi:l~d~ !!lIn lIo~
mQvle thle,<lt~T IPOPoI;cJ is lo.adeO 'l'Jit h s.a'tur~~e,d fat I MQsf m
r]
rn:i n~IlI'!'ilJllv, It i5'fo~lfld prima~~,re hgiJ,l\!
sl1iow up In tMpl~~.I !pbnll.'l: ~1lI(ha.s ceconut ~i'l1i!I palm, V~9~i'I pl.;iri'!:-hased F[}D(is., t!'mugh,
i rt s:~'tl.lrilted
fat, tll,!'drogl!l'Ilateid oil). This I'!:lI1e cha rnlca] proteSls'l,!dr~( I wa~ taikll!'!!) all DuL
f~I;IIlQ
Tf.tlJ15 rat:5 (rrnm,

Cre.a[ed
b\, jilUiT] pin 9 Il'lr.d rQ!g1!1l ~l1ItO I:)! Is.t'll mi!~e the m 5n~lr!5t;albt~. ~hli!5,e fa't!i ill lrnic saturatnd .
Fa,t:s 1rNtl!lei"r neg:a.tr'ol'f' tleilUh effe,!;u, They'ire

1ll000flVcomrn iOiJ!;i<llly kagedl b~ k!td 90 I)!jj-Ulii p~,
FleVel dl:!iilTl~egra.te, .su~1l a,STI.i'liln ~~,=.s. Tra.fl:>
in SI!)rP'e mi!fljarine, ~eaHu~by:ueiJ", n&:.ill I yoQl.lr ~ ~i 111 11{1~dIfOLVClrite trf;}ljt~.U
~nl!j
wil~
ra.~s ·i:lD nornatu
ra~ly ol:OC;lJIr plants, am:! Lh I]; Iloo,!t: In
is t[)t!l! 1'1(~ral1l~-r;3t
'free'l
*,__ *_
_",,,;o;;;
_~._.,,_.
M!IIMYnl"t~r~~.
Titlehi;l~r~~e~ltll'\!'fati:5 f(Hmd In nurs, ilV!l()'I:aQs. anrl vegetilble' Qii!i'£lIIch
aS1)b'lC! anel c.<lJ!'IOI'Lusa in mCldN~tlol1.,

'P[)'YU~5;a;'l:LiIi::ateGI,
,",~~e.rl<~iaJ nl'ltrien'ts
fCl.r negilli:
you t'leei:l these
f.at.s~~lie same, way ~o:n.i<Ie:ed
i f{!<1l'i
lo'lt:.lmi n 61.They're fa.tmd in sovlK:ilns,. nuts, see dS,-e~pil{.alny fl.;u:ne'dcS.--1Inil .some i I@:~rrv ~rl}~fI vl!q~~~b.~~such as ka,IQ. om~g~.·:l;:Inapnl~:!·6 'al~,n~ Lhl,s<fl~Ie'1l'i)f'\!'arid l:lavl1 I~
~ ['1(1,
ai1!ldl[ lonal heaJU'I be-rte'~ts. IOl!l1eg".~~ i!~ !;!m~i!!~6 (attVoil,dio:!i.s. Omeg .. -3 Qnlll!Hire.g .. -e are typ e:ouf p lJ<!vYn~~tl.!ri;lte~ tlI!produc(IOI\; Millth"
f<l~-
~t~n, morl!.I{>:s. a.1'I~ il<el!11 snQWfT1 [mjlm'li'f! H Dl ('g C<~~ CMI~soetal) an d i11!1;P to loWer 11 ttl h:~11 IGoti preSSLl~. It,"!' ,M~IJ ~ IB!llp<e!l;lal Ill"~ p'c.r~.a!il'!. ~ pr'o!!g,!,!a f\t w[)me!'l OPf'worner] WIi'D! ['IE! 11u rsin e" irn ~ a Wl'Jef1lyou l'!ea~"O me(lili-l~'I'OI;l may ~hin k bffi5'n, i;tLIt fi 51hare <ll;t.{la Ilygetti n Iij thei~ omego-3'l' rrom alg ~e, and you Il:<lon[M,I.n ttl!! form o(!llllPpieme nH. Ai'illa.~ Is 1'I0( II'II! 0 11111' IlCiI!! CIlr OI1l'iI!9~ sou
tine Ic,IM you <libsoluu'!I'r( ha.~~ [0 liai,1~ for grnwd1.
3:5, ~!a.:.: !Seed:!; .. lid !lax ~U. Wal riLJt'~"",mi:l ~al:E!are a II gaodselJ rct!l!;'"
VOUdl fo"ingre"ie[It~
C,IUitiE!·n·lfr'IH!!:No -..vi'llE!~f. of ot hier [JIUlil!rH::Oii'l(,~J~iflg f1o,ur~ sueh as rl,i'!! al'il!:llJ;a:fl@-~_ t:a:n'1 W~ t'hlat might wrlt<lil11ogi!.lten on .awry small 51;"ale.;!Ud~ <15. cats tn.1it afil'rft ) labe led iQhJt~n'f~e .•but t'h Ii! m<lJ OF offendler5 have lbe~f1IJt:({IurUed (orin t'h ese l"e'ip~5. St'Ver.11 (If [he! mdpQ s mark:GiilI "GIl'! be madQ gl.un!l'l 'rr~(;!Hcall rOf sOVsau ea, so rnalill su m m U~~ gluU!'n.rm~ ra.ma.rl:a.s. w~ sug g!el.lL And! a,lWa.~:>I:I:iI!!;CK y,our ingN!dl ent na,bels to ma~E! SUf~ . :$O-V-f'fCJl; Rc(;i pe deesn'tlns lude tofu. tempe:h, SQ.,!!, k, ~f)y ~.;Iitl(e'.,ed'amam e, or <lilY ether mrl product_ Alwav.~ ehaek ta.bel.HIn Iw,rn:!; like v@g(!ca.IJ.li!brorn se "llal!3~:~url!!.
w'f(-.di!rlW!d
G](I mlll!.Itl~ ,o'r !!Irmelr:. I'cor when~QLJ need dinn er enthe table P'["Q'f'vto.'O'f course not oeYef'(one (;o'(!lk:sat the s~m e pace, but: if VO1Iknow whe rill .;!11IP'OUI' spices are ,1['1Id lIren't dis;tr<lctedl b~ e:r",-In g babl,~~ or Dl:lnfln]jl wfrl'l Me £til'S. '!i'(lU ~li'Io uk! b<~ abl~ EO ~oli'n:pJI!!"~ri! (I'II!!"~ t'@~lp~.'l I FI 10 m lin" ute!S or lass .. llfyou're',a liUre bit !>lowE!.rt!ian that, re'm~mbE!.r pranlC!e ll'IaJ.<eS Iper~e~t!
CD Downtima:
or bilk;ing
,OiM
Tliles.e are some of mv fdi'ofOrltewlfeKni'g In F@(ipe'S, e\tlein more so man tn B rmtcer r:~1[1es: pr,!!p L~. l!flera.llv ~OlLsler.. 1D>O'IlI!.ntllifll!~]m,pl¥mea,ncs 1111 [ \f{lU ~la.\lQ JD mlnutas or mora p g a INhere y'(Iu do [b't tta'.fe co eil< aJ tt1~1:iI9 •.and dinner Is e itllelr peaC~fUllV sim.me;rl 11;9 alway On [illiE!'stoll>!!
i!W.'I'~~n ~he even. Abolilli ~@o,lio:Aing SP'lTilly: I caUl for nonsstldt
IlmOlrii; 'tllili'lfi!illl
f\E!~~pe~_O~ooUfs.E! EMt: "O"canor[e il'ifMH"ithe labe-l i$ a big lie·. lin (ase:s whier,e ehe s"p.ra'f is <lb&olutelvHlqlJlr~d.1worll'.ad a.n extra teaspoon ofoil III'uoth~ nutrl r~(illilalIl"Ifo..Moord In.g [0 ME! bra Fl:d~~ l!I:l· W SiU!, thE!1O! Is I ,gram or 'Fa:~i3iIil!i!l 7 cal c.rie.5 in .3i IinE!sl!ooni!!
oofllo:in!l ~p.-a", I fi ma.t'i'{'opw!~
spray. SQ
ir 'f.ou're
usi ng, a !;;areful tJ,~ nd <lInciinot ~pr,ayi n~
II k~ a gl"afl'iUi alit lst, then de n'[ wonv a.lJo!JJllt.
@HAPTERt
Wlen: s,p.a~e'a,lna 1imp :l!ffiir. [('Ieg,;t.ted to tht stde ~fyou,r plate, Dr.I!C:· " . ticillJiY \,'!'eeping. J think dj05~ dillk aa~'5 wl:~ealso klJ.OWJl ;15 the '80s. I hen all (If a sudcleilii, salads cam-e ;I] j~e, R.icil dre~ ngs, su mp1lJQlJ~ ",ineg.a,rs, toasted! nu t~! roasted veggies, bea IiIS, grai,liIs, I:lerr ies . , • the Hll,t between s~!;atl. and entree wss blurred!. ',rJl!~ ~'ll.ll;f;tame down, the arugula came ~p,
'I'
HER Ii: WA~ A 1'[1'\0] li'-A
LON Ii !ill', I:.ONIiLYIJ M i;,-WHl..: '" SAUI.OS
S,alads ar,1,'l)I'J [yas good .as lhe~r iJlgredjetl~s, so choose ehe freshest. ( hri_ghrest yeget~lbles ~'Ouean, 'I11~~ m~]l sound'Iike .oiloV.LOIlS,ad\1~ce',l:illtjlllSt
rake ius iI reminder ,l!I[J~ r£l i ust rush through tbe p'[iiJdl.l~' ai!;ile, g,ITi.!JlbiIl;fl lettuces and tomatoes de.,.iJ-m<1y-care" Instead, stroH aeound, t9UCI'I the produce, smdl, it, make su fe it.'sthe LlilOll~1j'i ...i(l, color il can be. After a while YDIl~1 not[ce tlut IIiIle letruce btn has became ~lJoLl'dom .aun ,.mel !}eople are askl ng y,OU. q'uC'!>ti,OtlS like, j',.Cs til lis, :iI.rlJg~I:a.Or 1>p.Lnadt?" HJIH'r'{jou rc:,{!:,:>; .md them [0 read the label, 'lolll'rg.oQd deed Is dQnefonh~d<l:r, But for rea], salads can be real meals ifytJ'u ereae t!J:e as g,u,cn. N 01 JlJJ "re:l!l me1l.[s" like hffi!l! Supet!llooels ol)'tlJsideir ciga.ret~es and temen w~ter a ~:d mof.-ll, 15tH ttll!Y sil.tjg:f1i t'iJi:; ~::l,1meals, ~Hiek 1lid tb!lt In.-lkt! ~~i1I lid!: ~ollr plate and d ream about refr!:ollers. The salads in ~Ms ch:lpreureJ]HlreStl!gges~ions far fhlVOIS and ~-XIUres t:ll ~t 1 tEli nk pai:nvelL 1've Hst:ed the dressings :;u;. i.mHv[dualbfcipe:s, as a rem lader that ynu. can p~<lyaround ,1 lid ctt',:I1[eyou f'own salads (iutof cumponenes ill this book, or out efthe in:gredielIlt'SYOlii ~Ireadi!i' know am:llovec,
t~n
,'!,nd of
{jll~t
r;:oilr.:le~!{]1!1 ran jU:'l1 pour

salads
the dressi
dre:l:Hl't
I.l,gsoller some greeas and enjoy

mean
because
OO:l:i f'l!It~S be'
they 1I!1way,s laif

\lila;;, just iii. salad
't1l' be].
io\'l:!r<!
SOilJetil)1l(!s
It's !illite' to ti.mrl~ tnl'll~J 1J:l!~k t~as~ tbfS WHi!l!11I!;J~lrcut!> to
:lSymmetrical, Ax! m~eJ
[he al.r'W;:]Ve:5, and a salad
Copyrighted
Material
'11
DRES"li.ING
UFAND
:DR~SSENG
DOWN
Hlr manv oTus, the '0 russl 11 is(l!Jr dowfllr:all, g Il'~ l:!~!:Cll'l'!le.cl leoh tha:[a. tvp lal Am,~rk~n a ~ ~<!Ii!idcan ~l'a"'~more fat;!ln d calories ·th<lifl a burger andfrles, AAd sadly.IOOI'-fa.t salad (lrIHlllli'ig~ar£! *~n (ti1Xk-fUII Cird1i~miGIi!l ~ ami ~L.Igar,ali'lo:lllav. tI(le~ i[ ever s!h1WiI_ I've hOl.dupward cF ten I,}~U:le5~ low-f<lt.Jj ressil!1g l.. ngJu islllng In I11Vre~gemoor dJOOl;, bar~ly !J~Qd. Flwaflt@d. IJ I'III,cwQi:I., I 'final IV U So !)a'llE!up even trvl flI!) aM 1'I(lil'J my ,;Ir~~~ing:;. Q re e~..lu~il,l~ IV hom ~m<!!>:Ie, DQ!e~it til ke oil. I ittle cxtmtime~ ves, but U'5'Ual.l'i/'Ii'IO rnor0 than It~ 0 h".lleci< V~sItill':e
<I (:@1i'I
s:pii:<tkin'llIlf emul~ifyiing. <lllth~t m ei!in~ is that 'l'ou'ru mh::iI.g Ifqu f,d5 G'F '!!,af'l'ing \.i'f!l(-o:!:I~y. so tha:c d"le'lj' eern IJIn~ W~( t1;ou[
:!;ep.a,ral,ing. II'm sure ",'€lIIJ"'lIe' seen haw
~,1l~1'{i ngred ients i nd.r,e;s~illg5 sepm<lte,
mlnu~!;,.ls
ilwortn
nut [h(!y.J!J~t M@da unil!iC1:F bring thf1lFrl ~o 'co~~tl'ioI~;r, 1I1'~are"Dn~ mean!:, Irt1U~Ea.r,c' N IS anothar, ~il!It.! orpen U5ie mlsoas WE!~t 1[11 addrtion tnthlc ken i Il:ga I'Id'emulsJrVI ng, miro bFln~s.a ~.d:drop ord'Q~Il', s.a~ry fla'of(Jr tD Dlre:;s~rn!)s.I ilkJe to keelP a va'rletV c] m i50S 011 !'land, Ilu~ I'm li,urni:! of,a flI lincgr,ediellt hQarder; For ever'f~n.'f else, just :kC!.~p ~mall tljb a a milci w~k~ m~~o i[1i1art 'i/'oCIUc~n me ro.r.afi'i/'[tlingl af1jrll~l'IOre my
or
few aIlPIlO<ld'ile~to :oa~<Ild dress-
:spe'ci'~ I;In~'FaL3! p3iTtiiularl~ind. Wl].at do cati I know, ;i.n'l'w<!~
i!1gs to 'Q,etthe monoUr~ of tile ill'lgredifcnt:!: wltli'lOllt adoflln.gtl}'[~or{III. l"u~~M n U [ill;! ~peod.allv r.a,\.Oi t:ilshE!w~a.l'IE! mil se~1'IE!1:. w,~apl;ln in l'JiIaJnvgfittle re,ipeJ;, Nut~ f!a'V~ ~e'!.llerill:bemlln thllto~ls ';;](k. FrClm a
healrtl, a.F1gl,~,1'1 U [:5 ar~ ~ who Ii! fCoo, 1[,0I'll"
Th~~ I~ofie r~cl ~ hen! ~ha[~all.~.for !liDk,ern tofu_ Thnlsn't fiO;re~e'rY'(IrlE!~lnrao!t,

c:n,IV r~DI!ntlv hili:>it!b~mmer(]r me-bUt
wll,en
CC!!)! <!l1g cJr,e"'f1Il~ is'r'(JUF (;<liliing , ,g l
!;hIl!Ur'SUl~levaJ:UI!Jmpad ors.llken liofu lsa
[<lining pl:ler, Dmega.".:iS" tI!IlIuienu, and

!prete!". They"'E~iO bri'!'1g big fl<ll';1(]!" to 111~
eire ssing, e5p.edallv they're toasted ji rst, ,H In (:h,~Ikl_sco Dn!:!l:!iII\1!!i1i (pa~(! 47)_ And 1.0 ttJp i~ all (I itE!ra.IIV!) 'piJ ~E!e~tlIglill~!'. gi"'e .:I~e'5si(TIgs eXDI!lIen t ~!!!~tu pEr sm[}tl'th OI!I1Q ~ftNlmv,w:itll p~~inWQ'rbmJy, NlJt~ (!lmLlls,I{V (!he dr~~ln'1!l Ft.:llUraJ;lv.wirn OLit n,~!!a,1 n:g IIiJ add i3!r'ly :~U9i3irs" ctll!liiIlk<lis, Dr e.g;g:5_ lflhe a.rn~!.l.n'1; ofoi! VCl!!l"~ n~l;!d to a~c{]mp!ii~!M ;I~I u1li,sWOlllh:lf'l'i[ make It one! SU!I' ~nrooil ~ow[atcoo!<:Il,OOt.. be'rore,gef!.t~Filgboun.ced cut ~~ setll~irv,
~r
,t)rr
:p,re~tytl.a:n(Ii". ~O(l.L I use! ,rliffe·renl!. I,'ij'1eg"!!'5 fDr tlhil! dres.:si;n'S:5, u.ec<!Ys.e \lrll~9al'S are ,;;I r,elatio,le'lv In{!Kp<en!live W.:JJ'I( te brJng fba\l\Or~artd rH.ha.ficE!:>tI VOlir dre~~JI'i.g:!:_ Dre 5!!:ifilg~ need I
a.:idli tv, b~t I tr'f !lot
~(i'
Q<verdo it, Adlr'! small
amcunts at.a tim e 'W g:eu d re!5~iflg to '!I'.(IUr"Mmmm" pla.c]!_JIJ.!ltrem~mb~r, with i.llln~ar:5 ~t~a!<l?:s.all(]ut a ~ctlnd '[0 901
from
"M
film fri"
~(l
"£W\I!'WW: SQ {lr;l;r;:t~~e
Ire~tr.lintwhell
:ulf"<!'fing{fllm UHi: n:c;ilill;:~

~nd a vlne.gar
,and ilX{perlmen~ll'IIg Wilih \1'1a gars" but n

de~1lI1tel'l'doexperknefJta,f1,dI
ItPPETir~
HlR
.REDLJCTTON'
thalt 'fOUto\!~_ I. dl~ wtliH! ~aII:SaJml,", but
(l'rW!;! world,
VOll i:a.n (tV thhill!;
stloC~~
..l!(eE!1l
mO!ylile o!l>ilmpOlg n e '!Ii n';;:~aJ~is yg u r ~Jlilil'll~
'9 ri lIed Dr
b!ilg~: U1~ tem!ll'~h. QLlinaa
bakedl fOFu in your' salad~
rl<lv <JifOYfH.:I
Arid
&~
oilll.g see,
lert(l.'\I~r~ ~tw,ed i n .'ainigh~ :<!illpere'Q ~Iasti," baot,

<!i'1e
I sav I.h~QlIQl'ilounhl!: wti,~c:tlol'l, nou
ohis ls
taste
gr~.iilt ,t..-'O.ld. Same go(ts for
alowi1'a'~
no-Fat o::oll~O::T:I(ln_
I !Jse such i!'l!)r-eg1i rrts O! s pea flYtS e world
IS my f.awri'tJE! sarlilCiglrai'cL
tahini because !!Io!)t'~r1I'V'dQ the'll add a
Be<ausoe It (oob
up <Irnd (OOU5 down

QTIt
.of flavor;
lJ;u:t .:lJ 1~[I!.I~rat ctu.~JIV 1~C!lp~ a
se fll.st, iJ!:'sas mtllo'l!ni

h.an.g1n!J!a.mund
as ,~:afi 00,
you to allJ!!;arbI:n~ I'IUllFII!I'U.~ i 1'1 '!'OU r ·road_ ~Q. i re peat, d](I!,,!'t; be ~at-pMlobi~ wit" VOliU
5alad~1
and I uV to. k~E!!,!lome ~ootof!d (j u I!n,o,a

the
texture
or q uino<l III
air alii hme!>. I atso 1..o1lE! 5.. ~ads: it's, ,got
.!IlIt WJlf:rf DI) YIII! Get Your Pro. !.fi n.?
a !5~1lM "Ih~wllnr(!'s:!l th~[ millkl¥s ~[ rult1l00, g rnunen a.wav an, and I[ aise l!:!i.te:n.D.s. thE!
f1a!J,iors 'OIF th~ III re;>,sing, bE!~ng ~1J":5rnalll and absorbent. ,It d'Gesn't hurt tiIlat it':; ,;<I .c.ompl Q,t!! protei fIj!
e'o'e'n !ife'~1'Ni ccntain ~mO!!1 aimeunrs of protc~n, it lJ~u'iilIIV take's

I\Rh·~U1glh
BO
rnst.hl ng mC)r~ to 1n~1 us.rl!oE!l fu~1ami p 1~1i'I~~gl.!M_Many af~he!!e s~r~d!.\ already «l flItai n protei n-nc:h ill 9 redient~ ~1.I.;:ha'S Il<e;;m&,. uil"lo<l. nuts. and tiOfu. But wihetl'rer ~ VOu WiaFll[ to m",k~ up \fo!)m owt1lli:om Ilre Ibldk LIP vou1r .tmwL
Whe~ht!r 1t"1ifrom a.c.ali'1 ,O'fbMi1S I .cr:letl beanS I
Op.!!fH!i:II <I.M r.lnlSe,t!" Of rtom
o!1ull1aDl:j!rIc.f'Jt, f,jj d rh~ 1Ti~':;:'1'S'trorm~l !!ItOa ross r~l'brt:! millute,arm m r~d~. wme(1f~ sk-o;:!m,PJg"e it j,,' i!fr~~r r:mQtQ~ ~verv !'IlflUl'tn. Jr ~n~rd !le: (fw ,::;alad-,Fe.rlId"/I' jl'll'llJ\punS mirnl't(l5 ~
TI1ln;uJ pJflot .:M.!;~,d q Uir.rctll'
.~ "1 m.l[)
~iimn'lere>:l mv~e'lf. I ~lw,W~ ~e·[.I h~ml!fldl::;; {lfcooi:x!d Ilegumes atme r~,\" In smaVI ~.~ntal nl~r5.1n mv rrldgl!" sotl1l~ar my
N L!i~!; gi\le aa !ar:l~
'9 [1E!a!~
c:~
f)ci':r" 'B~~all~E!
'f}f tl1eir
high f<lt and calorie mFitem. IIuse
'rav[)rile. s.ala.d Ijetlflsa.re c hlicl<:p~, l<:idMlev,

i!lld can neml'1li-"a11 5tl.lr~l;J~n5,
'[~~m h'1 mod~ratl,(m. af.!!w ~abl~spooi"ls at a t.i mel. Slic[;!ti almll:fI.d 5..a~ a. great.
dl!i~ 1-1J.E!(",~~ethev ar·E! ;50 thil'!!Y slit;E!O, ;I
th<lit
wh~n 1:!Iuv'fie ~,'O.s:soo arou I'Idl. S.wln:h II: UlPand kr;!sp {hll'l!)~
Itm;!r.es[ing_
hoi
dl [Ileir shape
Ilul ~ goes.~ I(lng way, Th e~re es peeta 1~'iI' of!XCil!l'II!Filtooa:~t~dI,as i n trl~Catamaliil (!illlh5HJlluS: Salad wl~h PeafS' (page 47). I
al~1;l !,i;IV~. ~a:;h~W
i somet lrnes just I[IJiIJ.e :50m e IDf'tr and

[hrow It into IlIlV l;a1a~, llI~t I'm hard-core IllkechaL; UH~ rest !J,E! bl etc, hatlidl·E!lt. a
~ie,;;es. toasted
Wa.ll]lu[~
or [M
and ~eanrs, sprinlkll.tlQ '.!Jav,

[00._
i/Ilj)rl,d ml9hl no[
or s,~:!.a:me; SJl!l!d:s.gai!~ a. I(lOng
and toasted p'irll~ nats. '"
If'V!3u'te' Ii:k~rne re.5,t
13
A !lmyfor ¥Illlll.rTllOl.!lIht~
F.r!Jil i;;: <! great "Qdiuont~
Th~i1(jd
st~.p Ilov ~~~~ thwug h e!v~rv CUt~y" 'rrmW,

~"Ig,,;Js, si !kV, cr.i:5~~" ,md OU1~rwi:;e I~e",v ",.uil:t'l' cf· lertu
e ~1Pe.'~~lIy w~ith !o'eF\" 'lineg<l rv d!re50~:itn:g~. D rllltQ s out rthQ ~WQe:tri~fiS ,aF 8 ettir11J il[1;l;red~b'vO!dverItlu reus W it tl fru ~t5in sal~,d-the usual suspects do a prmty glOM JQ IJ.. I!$p;~",~allv Wl'l8 n tlmv"ro
1~~se:l.sal'l.'rI'Oti w~!I'i>~~eoi!mil! !,uUII'I9
"e. I'll j UI5t te II V~I,I thi 5,-trv
them
all at least OFllel2! Salad gI1l:lQ:n,s Iliil.\I\~ as, mud'l ntU.ai'll(i!,a~,wji'l(!~nd !l!lipe!rmarkel~
(!he fru~( In I!Jnl!x pe~U!(J wa.y.s.. I adimiUo

irlQt
.... ary
'l'e<!H~I.!r!d ir1i wn.~t, kinds
in stock, rastethe
they ~~e,p green~ and detect
me di~rll:rQl1t aotns: Ditt,~~" ~iPl(y. ~WMt.

me~1O'iIiI'_Tn(!re are ~w{lrld~
(If (Javorll'i
~ha~
ci,rnal~ype·'Clr baFlamiis in
s-alad-i;lyt h~, lfI1;1J'be ymld love malt] My fav'orite fmlts to liSt! am :511~Qd~tlrawb~rri!2:S. wh@le
flI'i(
leilf·
ThJ/l·~iI~d"my go-to e-lI~rvd<l_l\llett~o~ I~roma~FIIe.wltlill ali[til! amguJa (tiruwn
in when I w.ant ~o !ilfll De ilnll ng!~up, sll~e.
it:s n.g.ta! I tt1a~ e ~ci ti hgl, ilJll.rrI enjoy the
r-a:;ptb<enrles;.a M. ~t.aClo;:be!nrll!s;, ~llceti
pears
~ml "p~I'Ii:~, <!.FI.;I Qr.I!Ilg~ 51~gm ents (I~li!m how to g'lat prettv 0 Fang'!:: Se'g me Ilits in d,{!WiI'I!dIIR!I'(J~ sal;;!lI wi:elil ,oranlijes L P;Oai!5i'h!d llel!li!!5,pag~ 39). WMf'i tile !leas.On
j~
cn~pi rsess ~lui C:(l!nvenit"n~e ofit.
n ~ Su siPNtS UJJ:llo:rl
IIQ'lI'e seec!~e'!j;~ C:l.lc!4Imuers. tlJrallgE! tOJrape
ri~M,m<lJ~"e a. d!1!1( Clf it "Ilel gClberrv
picki Iltg or l"idilofe ;;[ blast at.ln apple m-c:llarn,
tomatoes
wile FI ~he",'re 11"1 :SilOison,,~JI
vou h~v~n'I.IIV{!dunrll ?,O!ll'v£! usood "' ~~rawb<Errv fr'esli'l~!pl,l!ick.MaJnd S[JiI wa.rm f[(l'm ~Ile m~rning sun l(~u'!1 alw g~t illl
seme
m.:llnl'l@rofs.pm uts. @s,'P~~I~ 1~'iI' bro~~flil ,; n:d aJ'Falf.as.li!l:e d 'CrelTli ill III ush rMI'IlS, arid , wh~F1 it comes to onlcns, m<ll~;e mine red;
VOIJJ lI~t Cill'lJ'[ beattnelr N~w a,nd ul:SlIl, ~v..eet Illi lie ,
@;<i~rciseand
.So1'o'e
a mup[e
of bucks.
Wll'lwll1,wlnl!
rIm
faJCll.sih es a.re poplp!1 lJP ~( n.g
lm~u1!E:liil1
when we come to gre,ells. thls is n~allv
wl'l~ri!! 'Ii"Ou ean !l~~how ffiUCIi:! ii'll!' ~up~'i'fi'i~rkel h:ls ch:alil~e-dl iii nile pas!:
rarm ers' mal1;:~u .a.!'Idi[. Mlleli Il.urts '"lew for i!i Ir~lhe spioe iilllt:l ~oiQr.
ti'\$
'bIl'.allld
twentvve<ll"S er se, (n)'tci'ietv Clldlman '10 Ice: "I n lillY day. W~ haoda h~fld of IIlL;J5tic·
w.ra.pp.ed ~cil!l:Ienj liI![WOO and a b<llg
coleslaw
or
mh: arne! WI! 1~~l!il!I1'tI- Elilit when the pro d uee af51e, even Kal"l~a 5
It
jus~ III bfg r;onttlJner witfl 5~1llf" Qmioofj€ !roles. it mi~Jlt be a ~~ rJ!:1Q t& pklnt .sorr:le 11i'.[ru(~' ~i'I rh~ sp,/nfl' r1m~. J(s wt:.lia d~Jidll~!!:,al't.d etllO'lomi(tlJ l11ake', GE'CA1!fSf' VCl.Li om jl!rJI r~~ iooL!eS ollrf
5J'lQC;~Qr
TIP
e¥ffl
'fYllu"w~tJ1:llOrn~
~rd'
comeste
as !P'DU
Thgy'11
r1~
~i I'rl.ill K<lt'lScl5, .ai'lym~l'e. I C:cocall 'ror
a. lIar~r2'tv Oir ~aJaCil gre!!!I'IlS,
IIll '~hl~c~a.p,tE!l", "n i n~El!atl of rak~ru.l cyol!i ~
htl~py thm(lll'nO'Uc SUl1ll'ijer, f1.1Irget"f~J'1'!lw toNe"; ~'OW,fltJtnltj:i\aF(;n tQ ~~e'r,~
[Iu,:m" W[~~~ 1d~ljr1'l:l'~~~ plant, ~~ep 9r~:;Illljrrg !lo(~ ~·nd' ~1ng W~
14
Tools of th e Trade
As fa.r
as
eQulpmnent
goO.eS, l'rn willing
to maJL«! a.
rew more
ilIl rtv
dls,ne·s .lpl: mecanslt
!N.III ma~e
mY~.i!il.ild <l~~dl<!t m~~h more If~~~m-il'''ing.
A IU.I:5II_met;;1 mil!ilil'5llboow~ i~ mv vesse I {Ii choke,. flJ:r~oS5ing tClgethe r i ngrl1!.Qlents "nd II!l;1Q f!{thil"l9 i!~~nlv .::oat~d. U~e .a. palr 1Tfii!1la1o FLg~ .and tess l~k1!!tfle- Pf'O§! t • IH~caLls,e \jO u're i'n.akiiil~i\E!gative IV smil.11 Jj~~ofhe~ Of d i\E!s~1 h.g.s at ~ 'ri me . .a smnalifDiiid: ~mees.1ior is neces:l:ary to blend ttJe party ILlp nice Olnolil.oreOl.my. I'm p~etty sold {I,n tn.E M;ig.iC Bullet ..ru II d Is(lmmw: A tesuf forthfs, beok tufned! mil on to it and f1~ I ~lIld it in!illspC!Wl'slble. lilI1e rea:~o.l'Ill()1;ft;!II 'so I~ not j~~[ that II~gl'l!l t 11r:!jo·j), (ioCi'FIi:! q u hC:KI~. d!!!anlv, and I'fI'l r.11!1'I.tIV. I:tU[(
~go(![tlng
or
It .cormes. Witt-. several Conl:.aililer~ mar. can lH! u.5ec1mit'DtdyfDr the dressi n'g~ ri 9 ht i nthem;
Vol 11::11 h<ll1dl@sGm;e<linrt., Nor corn pie~elv
!i~!!.ndlll~, rDlLI(.aI~O",ou Can Si~Dre
1'10ne:eGill(;<tfiIJnsFer to iiJ p'p'erw;'lJe·. Se;l,Iera~ I~dsalldl"lI'iiMineF:>
I min k. 000make milrgflri~di!l in) I'Jt<lKIi! I[ pos~.rb.leteste re a '~ari~ty
d f'o!!!s!'lng:s aUI at om:eo. U.':sCI~mal i kilnd

V1~Qe!!l~ r'~" a.siiiiilld
of '<!,erv cOfiilvenlen~
'~pin~l!t
1:5 reat 9 to tt"irow at
or
Mall~rll
. .as :!!e en on TV.
and
[0 k:eep i.'!,i.a.sih !i:lletUjce~ E crRSipand d r'\" it. it O! lse dOIJ bles <t~ 01 c.oI1l.Fld:@rl oonslder pi( kil!llQI) FIe IJ p whQn you're mOldv to m.alm salads with d0adly ]}r{!cisl:(I'tl"
readY' [or
,00I'IV dre!;'~ing YOl! choose
15
~veryd~aYI ©h~{ghpe(a-Qu~noa
5a~le,d
SERVES.oII, • ACTIVE flUE: 10 r.:Ill'!I IF' NOT
UTES • liOTAl 'iW :1 Ii-IOUR
E:
101M I N UTES
!F QU I NO,"" IrS PREIl'I'ED,
TH EN
II"I!~ ~[~ViN(; ~i!:ECIIi'E):
:i:~c' l;",i~i~G. ~11I fal: ~,5, T,,~~ f;;,E 6 9 ~~~!!!ril~~~ fi!,~; I.·~
Ci!;IQ'fi>!ili:
call th's bel)'dlav L hic kpe<I-Qu i no.a ~al<lirl fDr a ".r~ry sim pie IB;lson: I ,"",Oint lin .Jisal<ld=t~)!:~.IiII"i!,nutrients, ;ana e.lSG.,<III smotllemd
I eat vt <!Im~sl eJJe'ry dayl Not 0 nly is it a campl>ete meal, it's e\!lery-
tllilng
11'1 n I.rfe'g!s~lbl~~I~:l;m~f a
U5e thts
v InalQlr~mt It's ",I gj3.'ror~~rlv

<I~
~U!mm·1Iz::JiI!llI'e.:
~wHt~h l!p,!,ol)grsOlIOlI:l gl"lllE!n'5, yl;!u.-I;u~;lm. W<lY olll~e,the~ ~lJdl1O,a th~da'{
and e,.en thE! grO!i!l, Tryi,t
mv
fr'I!1'" f~t;~'!1 To~H8~~: 49 Ii!
VO~ roompl etoe meill Wi!.!!:! te mp~t:e.

1I10LIr 1J:5~! [im
F"qb~r;n'!l!
IPr<lt~I~:rz Ii! C"'~'~t",,,,,J; (!) .Ing SgQJL!IT!: IE:I~,e:; lfll,g
'S~n;(,'!l
This, :5al~£Imakes use of eooked <llldi cooled q 1IinoOL, so meke

i}e~o.rri! and yOLJ'm .go od EO gQ. oth~rwr.s@,
1;i ps en Jiia 9~:O :1,,)' <i!1ilj)! 7i(i.
'lJr<!1 n
~oQ1<:;in91an.;lo:;oglilll'll
VU:a.rnln .A: MiiIiO

V;t"";ne:B%
( .. I~iLJ'f!:S;ii
z "l.Ip5<~{I{lled, ceeted qUli noa '(lp<llge5, 13, l~) 1 .small !ferl Oi'liiOfl, ~I~ced~tillfl'I'II' .ll 'cUps.c·hoppetl rDrIi!i3Ji[Je let:tl;i':e'
Iro": 2:>O'I!I
::I {15-Qlg!lloe) ~<!!il ~t1i~kp~~. tj!rg,in~ <!flA;i !i!l::;~g optiol'llal add-ins: roasted g:<lJI ic, !J.akedtofU or te mpe h, .~.'h f1E!dd@ld carrot, ~iPrOlits., rr~~h b.a ~il
:1.
rel;ipe !,!.a'I~m!~
'Vinaii9irett:e
(recipE! 'fol,I,~Ws)
tua large mhi~lg b{lwJ, mix all the salad LIlgr.ed~em5:oogetiler.. Add dlEl d ressing ",!l,d! t:&5S. to cuat, Keep chilled in a tightl} ,~a.[~d eoutal ner for I.!lJl ~~ 3 daY!i_
16
,,"PP,ETITE
HlA
~,.E"IJ!:.lCTION
S~,R'!.!'E:S~;o MI'I'K:ES
T'l:ME:: 10 MiN Ulil::S,
CUP DR~SSI~G
• AC:nVIf. TiME:
UI MINUTES'
TOTAL,
all [!LI~ i:C!nUliflier
I ont rQ111{OLiF eves <lit l:i<!!r5<1m ic vin<li gln~tte. g Bli!ssi1gl ls ~~I1( .....1i1lre-it's I i
(l
There's ~ reaSQnlili:o
dd ic tively !:lei i~ijOll'S,there
r~~lw~'!f5
I!!!se 01$
PER :5tEiI:~'i~ G o[ .... e;OI,lT ~
Ill!( Ve.3i.:l! \~ With all ca:5heW-i}a:s~ i the ll;a~hew:5 in w<!!terf~rat, ciim::ted',
!:)rt!1i:o In :mw P'l.cg e. an>ti IT y<lU 'roe w~~e V'C'LI wM I 'fol't'llil!'l! d fes:.iIn9ls, iF y~u',!,~ 'lot ttJe ~~me, D.;l'k: ~
lea_s,t,!ln lrio!.!r. iilefl.;i~~1'1 ;them
Th~~makes blemiling easier and 5mootll~f,

eli p cas1h eW PI!;!t::e!S {see lip' p~g~
sha Ilot,
3;
~f'''
TA!! Li!.S,POON~l' UIll>F1~~75

IC~I"riQ'l' th;lI7T1
Toni r;a,~:4 ~t !J.atwr:lJb;!d faj:: 1 ill

Tll'iIJ1. Foil: 'C ~ lonl ~:i!l'I:i:',~ ~
rot: n
X
Yo
&)
~ ta. bl-e~fHl'[)I'1i~choppe'dl !i, (W'P wat@r

eu p ~J:!.aJYlIc: vll'l~~"
Flbe~~ ~ o
,SeU!il~"':
4.g
prootein; ,lI II l~h~i~.5~mi;'o mill

~~l!IiU.mtSaili'rig !
2 '~e.3i~pMn~[)dJCi11 rTHj~ur!l!l ~ te .. ~IWOI'1! "'gla\!e nei!;t;i;I r ~ tQ8i~pQ(msalt
'i{it"'J1!!iJ!lA; I,~ 'l;I'it<lJ1lliJ!l!;;: 'llio; <::~r~l<Jjjjji~ 1%

!~jJrn: 4""
A fe .....jllncilElS of[,@shIV gro~11 tl ~I... ct P(!!,p,pl'!r l~il'Mpl:lce d'lt;!c~:sh~w~ fino! :;;I:!OIl~Qt in II fpl).;l p[ll~QL' and p~ lse tn gl;!t r.ilem c&'o;pped Up', The]] simpiy add Ute rest ,of the ialgred if'GfS. Bietld for atJe-ast 5 minuses, Il11LL'lEl~ rubber spatula to scrape' down d~e sides o.ften, u ~ti~ cmtrlpr~k!ly !iJll[D(lth. rt"!; rea Uy iJlj'l:ml"t:.'i.IlHI18ty~lU blend ff~~ thafu It time, athl;:[",..js~ YOU,I[d[l!!5~infi!' m~y b~ grniny'. 'lrnosfur the d=~[flgroo a sealable ccnral L'Ier~a lxiwlco\lere.d: with I'li.;l!st~c
wrap is jllSt fine!) 1U1:t:I c.Eliillutltjl re.adv to
serve.
CN:i
Ilt' pm.
NOTE
bu,
j£
ti'lj,.kens m, it ~::Mjs., ~
THTsdr~si'n9IllI&;lY~f>'l'I rNn
17
?p!@YllJllue Pote,t;o & @orn Sa~e,d

SERVES 6 • A,CTIVE fIUE::2.[H .. iNUTIE5 • 'TOTAl irl,M E: ~,5 MlIN U1'ES" ~ COOUNGTIMIE
riu
So
IJ
I'HI SERVINC
his 5.abd' is 5'0' d eliciDlIS!y an d s.mok'l' SIil'~C:V fl1avbrthat
£01i1I1
plex wi~ hi fIts fl.1n tp;!:tur~5,
o[)[lI!!lI":5,
(~~H'!P:eJ~ (;Ij!""i!!~; 2:~O uIMI;!~ [il>01!II 'rM~ zs
'l{Qu won't
miss that !j)oc)p,{ potato
Tc~·~f"'t:; ~ 9 :S~~l!!r.. ,t~~fit; ()g TI'<lilS r~t:, I),~ l'iib~r:U'!ll J'r<lt~i~: l:!:51
!;;iII~ie.stero1i IJ 'n~
:lia<l:iwm: 115 "'9!
\l't""",;n,/!:4'.\!,
, . ' s.alad prese Fit itt e""eF,{fa mil\! fllnctioD 1'1. AM .....t!"!, fres,1l 'worn .and i p~nto, ~~n~,It'~ semm:h ~ Q,;IIItlIQ r, teo. Il V,OLl(:J.I1I':t'~ml blul! pO[am~s.. b j~st, UI~ lre(llrh~ firm~r' ~~;.;ture'wj]lik~ bett~r with rttli:l' ~~!Iad.and ya.1!J warn it,ll' ke,ep thi rig:;: w!'l;Irru I. Thi5, r.e,~pe- alse conta lns i! h iddel'l treasure, the secret t(l- rii'erre(Uy 0[0(1 ke-d, S<l1~d,Foflady POUto.e5. Tli:reOl,n 5wer 15 "~,tea.ming,,"
;) e<ln (;OFI'!, shY!f;kll·d z jJ'Ol,lrrld5 blue IPClt.,'ltoe~. peeled and! 'IUt inW }i-i ll~hI pieces J ta.[}le~pM[I$ re 0 wi rtf'! vlllle~"r ;;).'tan tli~d chi F"g!t'~:s. :s~ede'Di a flt! rna$h!~·d i!i\l~QOl pas[e {:;,ee [i!l~) ;l~<!!;!!Ei:~p't;lgm <!,Qq.lH;I, ~~or;grrQm t;hipQt!~ (;<!H ('lie!;: tiF-l'~ ;i, teaspoon:> grapese,ed o~1 1 te~spoon ~;9hta..ga~eF1eJC:laJr
4 ~;;I.l;llespl;lornsW.ateji
\I~t;rn'(~n t;; ~Oc% Cml<!.'lum: ,fj.it I..,n: 2:0%
X.
tea~pl;lon sg,lit
:1 tea:>pGon g.1r1ic, gr.l.te!<i on a. Mi.;wpniill'1le 9rateror mince<:i...-erv well :1 f16-oJ;lU h.iJe.l ~<I!n fliltlitD belilll:5. d .....ili'lE!,dI a ,td! rin~E! d 2t~tlle~p!;lon~fiflely ~llQ'Pp eel Ted 011 jog n K. nip ,;;hclJliPedfne5h ,n.mtrc
Mhe-dl greens,
~Ctr~etiJi[if!il
SIT] Dkeq' p<lpori ki3!{OiptiCl'llal}
10
Prep;~.reyaur sEea.m.ing .appa.nn us wI! [I~ yooprep your 'i\~.ggLe.s .. f'ir!;t, r;;Dt:aJt"l Writ fur about j rni [lUte!>.. R.t!ttU::We fl1lmthc tile
and ~t a:'iid~ unn I; eonl enough ~o handle,
~t~!iI mtt
plate· the
~K!la.t:oes in
[be srea.rne.r,
iHld stearn
fon
EO:10 m~.tlI!!I.re~. The but nOt friLling
l'lutil!bCltS should be tendi.er e!'l{lughoo pie rce .... 1IJ'Il:l rot!!", 8]:ktLtL Itc-mfrvt front the ~~8 mer 3 Q!dset .a.~[t1cto tooL I n the meanti me ,pr€!parelhe dressing, III a smal] 1llj_~jtl(i5 bowl, stlr toge,thenrille~ar, chipotie-s, a£kl~o, oil, .a:gavf, w~ter, .an.fIS~It. GUt~ LI'l tilt! gIrlie. Wh~11J th~ cor iii i~ cQ[)1 ~f!J.)U~.1\ to ha !iIlJt!, cut it from the cob: Place it di rectly in a !~.rgenil ixiug bowl.
!loJf'.d with ffll'Efl. JlIMmW' fODd~ l/!!tJI, crddclllfrtJi? ~.i:dtenteilt fly QUIJtJngyourtPl'tgUi:: rlffl ~~Jcl, b.ut ~I'lf
food J1!'-!lrj~ d(Je! lJj.QiI:~·~u f6"Sle~ [no!l~
~ Tll)
w'/1~t ~u're .;'JIlti.n9 j,: r(lW For. I!n
po.Lmy side up, and
LIse
:!,ou.rchef's kn.Lfe eo rut
o([OWtl
the sides, <01lCf: IIU the .[0[['1 Iii: In thiere,IIlSt hreak .it up Wrt~ you r fi nB~["Ii.. ff.i~d in. tft~ c()r.li~"dpor"t;o:J"':;" pluto
beans, and red on [em.

Add 'the dressl ng and ~OS8 eo roar. Mix in t~e cllantro a I'Id. t;as~efor 8~lkCh tpmle-;si.n adobe v.at)' from brand w Il,tlllntl,so if it deesn'cseem !;!l1ok~ oe:noi:l;g;h [oql(n!.,. rll,t!w~t til'Li:i:)dd more dtif-lotlc a nd cM,!'d!~~E~ng. ~ddooll'le s.moked paprika and we inlut doesn't fiR,it torour liking, SI:-al'tw.ith 9te.aSPOIJ'Jl. :!I lid g.o fto.m. there. C.hUl until ready 'to' ,~etYe'. g_~rv-e .
r1~"
'ri\l:I If~~ gva;1p ~/;I~5~l1;l: [11 t~ ~~rrof chfprQ~f.'i' thm Hi!!; ~r~ jj\()I'1'I'f' mj~Q~yspi"l'. TQ'leffi(lvese~dc'S(["JJm'(lil<ip<:l~ril!•• 5p1itroom [n ~frQud .u~,~ j[lllrlrl!;l'fwijftl'O 9.."FQi!l~ f.lm5Md.!w~L VVI1~n !ipoo~I~!iI r.J~ tile ad9~a Sauq'. ~v,oftJ iI"I1i: ~ds ar plrk rlJm !lut wlril hVilr:'z~.~. ~IflQ~.I:i VO~d~l1ip!)l t.ie, !!'Ou 11:"'1'1 u.:::t oJ rftano!1r arid pes tie. !Jut since yau ,clM~tlIIII:IJlUO dUft cJfQ~ ord t1ctJ~dff, 'I'U!I ~arl dr1D just diap JNiI.!lto i;DU r ch.:fs I!'nj(e-:irld then l1IMiso '
lu¥ltn !:hg,sid~![Irt~:rJ,rq.d~, ~
TlP
19
Sushi RollllEdemame Salad

SERV[S 4 • ACTIVE: ifl ME: 15 MIN
unes •
TO'rAL TI~
[~ 2Q 'MiN UT!;S
~,Eri'I: SERVINC
1/'0, !lE:CII'E):
(~Ig{f'l;; ;t~O
CillIMI.'i!~
[irom 1:e.t~lliO
bfQWIi'! I'i~ in the fr!d9~
I:
.
ati ng thls 5,<!ladi:i, ,91o,cd ti me. flQ, 'IN mall, V ~, .~<lId can V"', 1.1 :5olVtbat a 5 aibmJtl ~t'll Just fun ! ~s th:~ 1l00mo i Fld'IGlre~; I{'~basl(ail'l' a big.
SWIS;I'I!fD11 lil .3IIJ.1Jwl. IM.ilk~ ~o !ilt ~C1have oil
;;I r)q
_ d.eConstltuC[e-tii
Ie'fA:QYer
'tll!:1i wil:1 OI;Irm:tg9,;;:'th~rif'! <I! ~f1a~, IrV91,.1 ~i~!i:.
TiltOCIf,:!I!! '] $~t!!!r,~,t~d
Trims :rat~ 0(1 To~n~~~471;)

'F;il;J~r; ~!O'51 ;!iltiJilfS:
f~,t:;i ~
i;I
serve this wi'tf! allJmp OfW.UOliJ.i arid! &ell( sauce OJl 'the side and dip :ilf1 eaeh bite, llsin.g ,dlopstlcks. -ofcou!F'S(!, Th~'coo'kjng times Il'Idud~ pr'QP·
p~n9~M
i!,,,! 'pF<!t~llI=9 ~ I[h~I"'$t.o:iTdl:0 ,... ~

:!i~djYm~'~~OI1!1~
the!"llit
~n"'e$;!'!adl.
l~up
],
drl!:!;~i which n9l,
\loll !Ol1ouild atUJally
do 'f1r~t. be"For12' iPe9 inni hi;!
!>fu~lI@'drrn;;:~n ~d',1lm,;m!!, thawe-d:
1 ~al:llespMiFIicevliiiegal' f
~I;!;I~pl;lon ~igl"!~ a'9a~-e E:I,;!ct<l!r
'!.!ij~amln ,o'!.: ,2,~()!tO I{,tajl';', C: :rO~ (",I~~m; llO~ Iron: ~S.% 1. S""yliig ",~'~pli';jjc;;!l i!vD~~d~ ('1 g<~!1I~!l) ~d'.!i~ "1,5,~lloi~fle5. '_',grMrli
g ,Yips. ~hoppe.,j f~m<!ine tettuce
z mps-wolced aM cooled~hoQrt:':9,r .. lf'I il,f'l)fWFI r,lc~ :1 S,mJaII o!:ucJUrnbe r, eut ilfilUl' marc:n~r~tr.;:~,
]. medli Ulfn-:;;i.OJe carrot, cut inw fT!a:~I;I:i!:oli';;"~,
crf~~ !mj(>.iblV""'!-;fIlOl!Jn~~~l.!Ir.;ltN"1~n~ .~.

!liIii!1'I'i50~~~er.
1 I~YlP'~ i I'll,!/,:>1 i,"~d gr~1l 'I;Inj~1'li 4 teaspeons sesame seeds

1 ,si!ieer nc rl, thirrDinadM ,4
!)ounCe'S,:sli~E!d "~O~O!dD (orptiQnal)
1 rec ipe Green On~QI!I-iMi5QVina.i!!IJette (re~~pe foIIO'!li':»
L)rep~tl: tih.t! tlJ:C!i!;.i.ng,Mi:l:
W,SL!tl;]~r
Ithl: ~dam.i1mc. riee vini28;il r,

<1 Htt'J.e
anti ilBll'ile.
Now :!,OU'L'e! r-I!-r1dyt-~ ~~~~JIlM~ the ~~~~,!;!_
[ll~ce the lettuce i1'1 a bow! and d d lzJE! with
cl~~,ing~ S«IO[J'the
~ TIllI)
In[fl's[JpenI1JilI
~h]rfi9!"1aa@JW!ll' meqns "cut ~rlfps_·Ta (l~hl.-1LrE:'rJfIi$, roH!I,I)
rlce<01.le.[ th~ let:mce. -rop tJle riCf with [hel~I:JUlmbe'r! clln~l, gfCC.l1nnirm, 1\1j{1 JiCI>~~~ seeds. :sptillli;lc widi tllg nC'ri chiffuDOl'd!~ ,ULQ <J;"'~I;:~~I[l,if~I.~iQg, a lid ~~iI"\'I: w·.ittL Ib~~'i11aigrette en ~1JJe ~i,j-e,
:rilteM" 511dt ij'Jto-a,tyJI:mJ'~r<:lM& ~~!rri.rhilf1V ¥.lIce.YDu'l~9~t plO!!:ty jirt:J~ rJbboru of ne.r~ t:/IQ~ ~DIlJ,[ great M top Q( sm~!illl I~
AP'I!"ETH,E'
~OR
REC'!1CTPON'
Gpeen Onlon-Miso Vinaigfeue
CIa
WOIllt ~Q ~(l'I,r~r_e-l,!'e:r",thj!'l~ 'IN. jth tn1~ b~ill1<1llt ~priflg 9Ire-e~ Q re~!;-1.f\g. R.coi!5:0ed v-e(Jg.e~,5,tieamed' ~cot .. tees, my {;~t.. " ell!1l)'thITlg. Green onlens .an~ SC<lil ionsare often mnfused r<:lr e<lch oth:~r (I r Iilbeled lntert:MIi1')ealbly [)[J,[ ttl~v'rE! aC'[Ually "~r [he :!;a.[tleeioiac r [tIling. I rViJU can fi riDi gre~ll '01[li~!'I:;; ~ometime~ 1;,!,! liedl :;;~rj 09 !OJ'IjO 1)5·~th~'f"I !J~~ ~!i1ern'l ~!,I ~aJfl ¥
~1'I~hefl1l i!lmrt (;l;~~?lIJ~~'!ll1ilen emons ihl1!¥"e ~ ~lo!lbIJQI~:ii wliljte ~QttQm
(1II!;QUT
~~.~'~~fI["'l~e I-;i. 'CL!J~)c
'~~!l!lrillSi t~ '(~i)Dri~ f~orn.l'at~20

lJtjt~1 1.S 9 $-~t~r~d filit; D!iI
r"~:
lTI'~Jl~1M;'O
(don't '(Ou IO·'!I-B phrase "O!JlIl"touswhi tile
tc
OOttom"?) {fom whi eh t he
greelnsta~lksglr[!ow. 'kall io!lns,oh ~il>l! ctharh and, hal,o\E! hO Bull0,. jl!ls~ nmrs,
ToUI e1l'~:.11~I Fibollr.: , 9

:»~Q~l1I;
39
01,1'"1"tl,;;: ~t:a!h OI~ Ilgllow. ! !prefer the ~n!OllplPY t<li~te gf 'i!re>ell ,(lnio!1l here, t but 5..J:a!llon:;.willl.:i!o j us.t ~ne, ·too!
eu p re-d iTll,i5Ci1 ~tloppE!d
Protelfll: .]..~ 1!:;_I1:oI~;5IP!;:llJr~ I1iIQ C $.Qdior.lI1!; ,;;~~ '!Jl9 Vltamlll A=10%

Vill:;irfnililliC::
1 00 ~ eu ps rDu~nly
'!i iiee'fI
lS~
ori!C.nt5, lilIih it'!;! aM gJ"ee n parts
3 t<!b!oe:op-l;Io!7l:;; ri,e l!~ne<g.a!" 2 Ioo~pmm~ ~I'lOIlP~dlrf>e~h gm~~r I cJO\l'~ garUc:
'~~~i~~ir& IHlln,: ~'"
2 'tei3;st:'DOI1!SIi glht ~ga!",E! JU~~t;l r 2 teespocns tcasted Se-~<!I!lH~ gH
/5
to'~
cup waiUt!,
This I!; ,t:3~y:, TQ!;~ (!V~'ur~hj!l!!' !l~bo~. M~lldl:!r ~V!d blend
lilfJ!tiJ
~mrmth. A~
(If wner, a,d!di ng tBle'4 Clip l:fre~' r.bedre~sillg Is blended, to desired tthLlllless. Use a .rIIbber8p~tu.I<l. to scra.:ped.owlil. the !>;d~ii fieC,;lSLutiaUy, C!'iiU Ll.ntiJi:e:1dv to IJ.~~.
CUJl
firs!, lise just. '1')..
TIre.recip!.'I'caIJsf€l'r1 WL Qi!lkm l!!,er:ilu~t;!reSW."tI~tJl QfycuJr onJom C<I!1 Wly sO mll:.!diI, 50 sWE i.J.irt"h ~Il'" C:!lP <i1f'!.:Il!ilfter VQ~r r,fl'jrj~1b1'endil'l':fI. S~e jfit toufd' lJ • .e o;J hi' more,
~I
NOTE
(1Jj:J1>'®( ~~app!l4 £I f@M
i~
Copyrighted
Material
21
lPiEIR
SER'UINC
~r', '~hil~re are loti';

'.
0,
r var,iiit lc ns o~ltaC;O.5a,ladi. ,but 'Qn~thing,i~ certam->

ra[,
Thl~ VI!'FSIQ IJIS~ ~ow·faIbak!!'d' mm n s corn fl't;I'ne;rlt.
~~'~gOt 00 he !JIg ilrid
~,j1~ClP[):
c",IO'li>!ls; J.5<O C~I01i"s [if<>iiJi 'Fat: '&0 i't;r~~~f~t:; '" 9 $~tL!r~t.d 'f~,t; g 1 TrilM'rll.l:~OG Tot.!1 earb: ~~g
~orti II", c;llips fillf crunch, Il<laJck!:I~al'lS {Ill r 'the mea""
:r~b~r.lt""51 ;s~,s:I>O
Pf:!J!t~irn~
~!cir~I;!~r;:~~~~twDE;: (gi!:)vic ~'~~v), r~~h t@m1!t9 ~i!!I'H! Q'~!!i5,i [19 Fgif !,li9~a,oo a flavors, and wh.n t1!m :S<l4l!o!d would be com p I~He wi[ hmn 9 LH'iC@molel Hef~, we use my slimm~d·dQWIfI version called G!Jae,amamc. To,mai«! thE! '00 rrjll a di~ps 9 [) a loi1ig Way. I crurn ble tllema bi t !!l~ler tile to P', ~iri~a li~.e creutons, IfyOYW 1;<I~oS<lfi!('I i:~ f1:OltyQrnplete w~tl1t)l.Itscrn et<h,i rlgi ~Qol
and crea my,'I'0u can ,1l150 usez bit ofs.;m~~u:l!r,!!, 'itIR:£51ilili9 {P<l9 e J'!l~, if
1'~' '51
(!i
Chall!$t:"r;dl:
rn~
~od lurn, J,ij(!, rn~ 'rJ,tOlimln ,1'1: 11001;,

'!.I;~0lI1l11n!:': ~al,fj; Ci!;I~i~m; 1,0"I""~~~~
v'Ounk~,
.,(1.
cups. 5<h,rE!d(:!e'di rOlTlail"lE:le1;tLJc~ :1 {lS-OIl!lCe) ~<lin li!iI~k beans, drained <lind rimed 1 rae IIPI:!F\~,MIiIThmaoo Salsa DiI1l!!:IIsill'I!J {N!dp~, roll,o:wg)
;l, [)Ullce~ IfrlU-'Fa:r lliIakBD~Of'rl:lla ch~ps
Y.i
,cup t;;h(];p:p~,;!fr-e:>h Lila nitro 4 s er\l'ing~ (O!'!!~C"!IiI!O!me~~tU;lut l! u~,
r~ilpe r(lUow~~
sal tid :3 mun;g f[)w:t !liS hovills: ,j:)i r:o;t pl.;Lce tl!1;~ ]cttuct:' 111 tIlt! 1l01J"'~$,~1I:!~[1I~ye r 00 tlfi~ hi!rllj s ,~[lt! :Jjl!ia. Cril'n"hl~ ~11Jth ~bI;Irti II~, chipn ~ aad [OP with the (l'itailtro. S,erve with. G'liI.:lcam arne 0'11 the side
Ji~t,:llj181! t]1C
.APPETI'TI!:
FOR
REiDUCTioN
Fr~esh Iornsto Salse Dpossing

S~,R'!.!E5~· ACTI.VE TI ME: ,S M lriltllTES ., TOTAL, TI MI;': 5 MIN UTES.
and ,~:;:W d!r.e:5~i p~rfoec;tFOJsalad! gll!~[l5, and beans ,ali~e. Bol'ilu:s; rig, i[,~ (ompl,~telv r:at fre~1
I !J'il'u,,~ tomatoes (about. ~a.\tel"a!Je'-Si~1;! guy!;)
hi~ is,l;aUe,q salsa (I!¥'~rll:!il'
SA;!
it 15nl
,e~ctlv
~~I~;I:, ll1(]r~ Of<l pi(j!J<lfl't
(1II!;QUT
~u~. '~~JI['.'1~.~ l1'CL!JP)o:
'~~!l!lriK; 5 2 '(~i)Dri~ f~orn.!'at '0

lJtjt~1 lTI"~Jl~1M;'Q s ToUI e1lrl!): 5,\'I Fibollr.::), 9
:>'~Q~I1I;
,~ cu p '(hoppedlrre5IHi~1lmro I C.IOW2 .garlic, rn I tlooCli

I tablespoon reel wiille''lJlne~a!l'
$.~t~rmdfilit;
r"~: gl 0
I)g
~ 'tea~pDOrll$ cay~f1 n:e ho~sauce Fr,,;:'~N¥ ~~Oi!m;! Qli!(;k f.l1;:,fllp~r 1"i teas.poofll salt, ortotaste C:hOlI? u:p the
39
Protel1ll: 11;1 1!:;_I1:oI~;5~!;!llJlt I1iIQ C $.Qdiq:!I!i; ~g, m~' Vltamlll A= 2~~

vi!l:;]rfnili1lC::,.~liiE '~~~i~'l<; Clio;
meili~~ly in :3 mi x:~ng bowl SOl hat no~ much] igui<!escapes, Add the remaln Lngi ngredie:rrts
srrJ!IH, pllu::inS tm:~mim leuit t;l}~ minlHI u iui~
hlJTi ~~(ld~, fl) [Ii)'
1n;11I1~ 2'"
and use your handseo mll:'lh eVfJ:'~tllillgupt'€~lly\veli, ~lld}' tnusc,
ures fir So W let tD:~fI.1vors meld, Chin in ;] ~ightly s.e"Jedicontalner
fQ~up' to. } d~~'5"
GlJ'CI tQ6 me me
Sf RVES6.i MAH5 H'MmNUU.:S
111 CUI'S
• .fICTIVE: n M E: .IS MIN UliE5, • TOTAL TlM~:
here .ue lots re~ij;ie5 ,or!~i ne fOHn cck 9'ua,arrl1l1J~e' 1i11<1d'e 'Of 'OYi't ilspa:ra<;iU~.or .anictw!l\es. <lind.I've trved those, bm rea I~y til elf d o <I~I ts mate 'me Cira\.l'!E!guacamole_ I pre'fe r ,gl.la(rill! W.li'l' Cnrl irm:!rldJe-c-w-,ith
.3,"'Ill;~,d'[)5I1 Thi:; ...er~io.r!
U~~5"
Qr
mii:l;tU r~, (]'F <l,..t)l;;~,d WitltTi ~d,;3 mame' 'O[}c~1t 1;1
t he ~OIt<! bit but sti II gi'!l'e V'lu thal ::;uil:cl.rlent, 'seq aliO gQoglle~sth;lt 'I{i!l U 'fil'l,lle. It'j I'1IOUI utte a~' mcoth ~~ pLlreil~ s (1I.d~ g'LJ.u.lnH it ogeit1ihe t
I'EIR, SER'IIINI[; (~ IIEC,!P,Ej" l;ill~i>!li;'I>Q
Jo 1:1, do n~_ M~,k@:'lu
I"@
tel tha.w '!(Our
~hls iN!clp.l!, Of" ~ h-aW i[ ,Intne
mltrCIW3i",e
I!\d,amaJmri! for 12: i~oU,$M'rOrl1 maklng 'or I)'i,I h:ill·nl rig IIIM!!'r warm waJ[e F_
CilJI<IlI s [rom Tl1!~15, ..

"I'''~o:lr;jJt!4
..; ool.lll'lc;e5,sli~ed al{:!li; .. do

]I
5~~~f,~,t!IJ~ g g f~,.t; TNm~r;a(:o,,,
lClI~ar,{!\l;el'll edi@11JliiI m~. mmpf@t;elythawe'dl '~UIPWa1:ilf
.x;.
;ct.~ <~rb:s 9
:F,ib~r. ~!l :S~5:1~ ,l'It""t~il1c! (:hQI~~t~~I: (:I 'rng ::;~,~j]~m:I)IJ' IT'I~ I 'I./;t'uiii3ri A~. ,~ 4 V~ltilIr1il~n C:= lS~ (a.I~iYrn;Ol!; lir.:m=~,%
Xt~I!!~I?~Dn
~<l:rrt
Jui.;;e of:1 ll me 1 plum tomato, chopped

::1.~atii!!;~,pM~~ ~hOiP~~ '00 ,(ln~on ~,~!.!p
!oo~e!v j)acll:;,ed c:i!ar;uo 11!100.\IIes (opt'kmal) Pinch of '<lll'elil ne, ~or :;p<i'~i ness (option ..l} i,ii'I ill food pmrfs80<f .. PLl]:;;e nntit
every-
li'latt
the ,a'l,!'oc:ld.o ill!llif edamame
rhl ugts well eli opped. Add the witter, sa lt.and lime juke, and puree-u nti] ~I~tj:vely ameorh, st:rapJt1Jgdown [he: sides with a sp·,wllla W rna k~ sure you g~t e~:r'l'~hjllg, Add tile lomatD, red Q!J;liQu" ellanrro, and C::lye.lllle, if
~ bit, j ust to get the onLO" and ~o~n.1wesfijj!d~ ChDPPOO and lnccrpcraced. ~Ill(We from t'he feod p eocessor, and taste fur satt and seaseuing, Serlle ASAP. I!Is.i,[Ig • and pIII~
~ TIP'
Th"~fp CU[JC.ilma.rmfrrml
p(t Jilt!) Ell",,'
llImllt@ bW'Wfl, InFOW rllf {i~~~
'ffiU!1'It,. rufizzl\? wirh E'>:tUl Jllm~J!J'lce, a,tl(J l/llt{l
Pitre Qfpl~~ tiL WWlI' rJ91'ir:.on ~ne rrOLt o(tliif S~

m.i~~ut~ rl1?n, ClJ'ITrU9n'rlV U/,it/r p'JIlI5t'k wrop' .(Ina'refrigel'i2te'.·!VIiI
24
.0,.
S
(j}agl!
'Goddess Nl~olse
,aJ<J:de Nil;O;i:s~ is ill bis.tro
~t;;!'ple,
II's stearnec
patOlwe~" c;ri~p groeell
b~din~; OlJnds.anv Ni~oi5e·oif'l.!@s dUfl~€d In a lush odr@::F'Sit1lg. litadllticm-
~ER:!;U:"'ING
1(!1i !l:1ii~~!""'~:
a !~V it j~ :ser'ol'td ..vitll tu na, IJ ut I Slene it Withll i9 ntl ~ ma$ne<d cnid;PeP.1> t~"!t "'n;:'s~iR~g with ~fi!l'{ '!;~p~r~, NYC ~i !i:WoE!!kt;;;!f~:s ;;Ire !jl"!~ wit~ g ladies t1llt:ing Or! til ein;;ej~ phones, re<ldillg Ffllflcll 'Iio.gw, and e<ltirng t his saladl, NQ'W '{ou ean brl 1'19it 1'10 me, SOI'lS all thcbu S exhaust ~l"I VOllr'f~c;Q
al'i!d ~Ile crazy dru hI;:guV trVi ng 10 ste.ql the b~d
ba~j{E!'t, off 'p'oulf tallle,.
1(~iOrieci: l~" ur.:;ri~rto,," 'fait! w 'Ti:Jt~! f',,~;7 gl 50aturmd ril~i(! ill liI'aJls!'at= ag "lJct31 carb: HI !II
Flhr: lO'g PI'<'>U.i"'118 'Ch.o!~~b~'QI~ rns 0 5A;l,;ilIu:m.; 81'0 m!J 'lJ'IU,MIIii A= l],~
Green (;oddess
Caf~il' Dres:sing i 5 ~
p-erfe(t
~,OOO mf}a r1imiOrlt. bout
'ill UI can atse serve it 'W~t.h tile more trilditi<Jn4l18:11~;IimI'C V1l'I:ligMt~e 17:)Ifvoul pmrl'l'_ Tlnv f(;!d ~mtatoQ5 work !JQ5l hQI['@,but rfvO!!J cilin't
find .;mv, 'rhii!fl chop up r~gu~.rcIfl~:!;ir1'!:O HI1d] p'i'E!ces..1ihlls, rE!cipe d'OE!S rt.'lf ,;j~stle;li. but ue a 900d'd ess and have
maki;: i! bu nch of"i
150m eene
else
(~e'iln th~m UP! For ti m~- rna nlii,germmt: pu r~os.es. prepare 'tlh e ~rof~5in.g
Vi~"l1li~ (;;, ~>Il" 1~~fci!!mG11070;

Iroj!j~ 25'%
whilQ the potatoCl:S i3i~~ s!1!C!iming. or (Qv.en i.J,~lt'Qr) prQ p~rlHhe dlr~s!;itrng~
day iil .ad'l'i3nce_
2 tiij)I'I!&jXlQrn~
1 (l~-ol.l;noe) , .. n ~tJ,i'~k~e.o::;.I:Ir"~fli~d'imdl rin~e-d capers

p'tI<LJnd smal,j W'ItD~e fied P(]'ta'tDoi!S
p'I;I<l,InCi 9reeln t;.eOlns" small
'Ii.
s:tems. temolJedl ttl iln strfps
red
OnIOI[], Cl.!'~into
:K ~up NI~,'f)i~~Ollv~~
S eu ps ,cnDpped
1 cu p dwrry
A:i:U:itJ ~ rM
{1<.a!:lJi'!Ia,ta.o!lv~~ leal
work.
tool'
Ee'tuJce
Q'1l_rr1r5'h,
tOIi!lO!We~('~raJngi~ g[te~ ifvo!.l ~a fl g:e't'the~) Crell!liIl Clldd~s C:0Ii1~1l:: Inlores,sing (ue LI poe rol~ow:5:)
Freslh pa r5J1e'!;' <lr!l:1chc p'p.edi (;h~\!Ie:>"f'Qr
X 'LlIP
Pr.ep~~ :-'(!,(IT !i~~ilm;!;'r fur~'f1E! pgt<J.we~- Olle!;! it'!; [el~~r·, ~t~mn th,~ P()ratoes fur lV [Q:l:5 minut~s; they ihQuk! be pierce;;!: e:asiJy with a fork, Me:lnwhile" pre-p.ate an ree bath by fillIng ,a jfi~xJ.t'lig!'law) h:l.!fu~~ 'I'll lrh ke \;\'\3tl:!t_ Add tht= ~ re~rnl:l"t'8n5 to the srenrtser 8 rna ~t£8It! for 2 mom m irnut('1;, lintil ~!le. be~115 .l!Jrebri,ght g-.r~ell.
26
Transfer
ti).elm coo!
tJl~ P.()tilJ~Of:SlIni1 green beans itO,the ice a.~[lll~nmed ~St~~y. Let, whH~ ¥utJ prepare !::Vt!:ryth.i n8 else
PI~'ce the ,l;hJckpeas un:a rn_i_:t Iroowl.m(j use asmatl potato miJ:8~e,r Lrng or a w,rk 'toll1asb them, There sheuld i).eno wbole ell id:pe~s left:, bue riley
sheuldn'rbe wm;p.lere.ly
=00111
like hu.m
rlIUS., eit.hei";
you
Wll
m some
te.:!:-
lure" Add the c~per!l8r1d.2 £:lhh~!iI?(Jfins ~ft:hc arc:;;§b1it. Mix Wt!H and 1S~ii: aside. Toassemble, place the LetUl~ In wid.e bowis. In a. S;Jl8Je Ni-90-tse, 1l~Il.any ,all ~ite c<}.mpon,~mg ,a reif.el,'t t:ogetlle:r, iostoe'~tI. rossed, .~iil~Cfl 6f ,] h~n[Jful '~~ll:hf pQt~ w~s j[n.u g:R!~'11b8:3.IlI~, in piles Q!=l the Iettuee, .ilkmg o
wLth a.wedge ofilkttd enlon and a ha IrId.f1J oftemaeaes, I Place.a SC(IQP of rhe ch ickpea mlxtu re in 'tile eeneer a.nd to}) wJ'tJI rIDe O:Hve-s., amisi~ V'i'~tll G fresh herbs ilJn.c! erve w[tilli tl1t: dr~ssing on t]le sick s
Sf,RU ES I> (], 1AIILE~~OQNS

Ti ME: 15; MIN U'lfES
E.ACH) • A.ni VI: ilidlE: 15 MINliff 1:.5' TOTAi.
I!'EII1 ~EiIil'l!'!\!C IJ;I!!O'U'T
':I'MIlE'SI'OCUt:l):
f""""' f~,t;:1;~, To~r,au) IJ S~ti.jr"'t.,dr,o.C 0 g

C",Ig<ri,,~ Tr .. ""
it jlU5t pe;rmeliille~ e..,.~r¥ taMt! bud. arnd p'l!rl1.aps,~'!ro1i1 th~v~ry com o(mv bG1ng, l-'ii!rlillj', ga.rllc:kv. tangy. Iu sdo U,S.,v~bran[ .. _ I'm gorllna uu rn 1:1 ut aII ,mifFeooda.CliJectl'llE!5
dl'e5-~itilg tQI,JI~h~~ wl'1!g!.le
T·
.
ni~t,~'£li1estll!UI
mom e nltUl'"
• don't Else tha word mouthi\ll1.ateril'l!1l11g!fll!V.
h ut the
my
Ir
I '9,0 Oil, I !o!.Ie' Do PQi.!Ir it am gr.3iiil .3!l1id be.a.[1~a~ad~. T'!1e ·ra.l1inoitn.ak~s
~tiI
f~t:I] '!l
'Q'ta1 'ii~b: ~ ~
,FUI;~r:: l!l !i~.g:IJi'.:) '!I I ,PrQ~~il1'~ g
f!~il.1Jr<!1 p,lav,;;:rin g. Mioo;ld!~EO!~terri ~~r~'8d. th~ mi~ JiTl~~'e:~ ~t~(ju"lh{ ilJmil <lJ( hom~wlth~a.pilFl-~s~dlsn{:!~. Elm r(!aliv •. i EI'i1il tl'lil! l1avof~ going (In, w a lit's kind OIreveryollle'~ IH!~~ fFl!l!lt{L A-gain, LlIS-1! wtlkheJJe-r mi~Ci~ou tiJalle
an hand',
(:MI~terol:
I)
rn~
500'iwm~ UcD ifig
2. to J, .. verag@"si2!e cleves .garlk
'!J~~~J!1l11n l~ A;
'!Ja~lLiII1Jn(~ 20,%
CilIkiLilrt: 1"
Kml!lrf'1!~h chl'!l!1!s .~ cup Jl'esh !l8Jr~leV

:2. tal:lhe:~PQOn5t<!lh~n~ 2. [~tll~Sp(lOIM nutr~tiofiill ][ taJjl{!~pO()~mll,~o 'l'l!<lst
!""n;4~
,","'''ETIT
E ~OR
REI!H1CTr'O~
if Up
w~loor' salt
2 tabi.e~jHlol':I~ 'rlre~tlllv~lIuli!e::!~d I~~m ju Ill!! on
te:3ispDDriI
NOT:C
Pu ~se tWO dalles Df g~.t'lk, ttlie chi'lf:s, and 'the Ulan[ey ~Ii'I :iI fuod proees~Q[lusuo ,;:i'Lop ",etl'tliiJ:tg III" Add tile fi::l1tait.l.ilJg ingn~dkl'lts a.~d blend ~ u ~~i] 'L't! rr f>lI1o«'h_ tJ~E: :3 nrhibol!r Sp:Jj~!lL1 tn fi~~ pi! -thnVfI t~oE! ;:;i.cl[!~ ,~ few times. Now yO~5'hol.!ld~di!.!st it t~ ¥cour Itking. See in~ Deed", more salt and g.arJic., and thin ~he dfe~,[ng With ,~ tablespoon or mro (lOr warer, if iieed~d,. N,~tc th~tit v,1iH tliiMfi 8. bit itS; It'~ :refn~e:ritt~d. f;[) .LEt.app~;;J;ts thin, do.!]'it: wQoCry!
9Qtfa't>5lfres.sTmg;
raHvll'the
~~'r~ I'Jfrh~
iflfl~si!llM Jae~'~ [~n foe [~~ e.n,(ifl!
rest
~r SflndWiI~PiI~!l tll~ tl!1l!l'~ day. V1i'
Transfereo
a f.ightly roe~]E!d conealner and dl i Ii ilJlt [I feady
~(I
ser...e.
27
2: minutes, lira tnineo a: colander al1J(! ru tI w.n.derco!d Wll.rer w.r :llO seconds nr su, 'j ust tlii' coo] it down ,11 hit, ln <L food .ploceSlior m blender, ,c embine the mfu, m<1j1C1, and water. Blf'ud II n[H smooth. scra.pi]]g down the s[des Wi~~l.ilI rubber spatllia to r.r.t~.~~ S!I.reyo!ll get ,e'ile.ry~h iilg. Add ~Il(!'tem,:jirl.~ng.i il~,reJl~.tll:s., ~~D(!pt fur itll£ dfll: ifp:m':rt! usi [iJ1:I frYlsh.; and b.1em:lICl.lltil smooth. T:aSC1:! fbr salt, i\dcl the fresh dill and pulse u mil ii's jLlS~ [iny .deeks,of glte!l111 in the (hessillg" Tl:ll.n:sf~r. the drfssill;g ~Q' ~ 00lttal net, C'{Jr,rerigLttry, aad clIm iHlli.! [f!~,dy t till u"~.lt t.'I:~~~~ oI!'IIt!:ll~t~r after i~'!; dl iH~cl:;I fl!;1I\;' ~~lUn; ... K#~'P!i. dJ fur w abom ; cLaY$:.
let coot for
lNl A ~W
~ 'l'QU,
LIJ.;: Ih9red'I~n~~ If red~l;t?~-rot \t~J1a~i;e' 1.!i·m)[(lL!lllilaDto!:' f!!!rJ-f!iit Io'f9'!I11 m~'(fI;jy.s, If'!' ltQJ;!r~f!OIlI"JI[;l; T teil~p.PQn' "'. j'if~t ~nd' srejf !;)'Jat·doD!!',!; t>ne ttic:!:; (0,- YOLJ Jfs JiJtfted enCl.!Jgilin tM·s dr~~r,I~9tliQt eWl1 ifyoa need .2 tQoJeSP'Di:lI'1S,ft ~~'(llllrd stilJ fit il'1 r,o !l{i'Uf faN wo,&'s
Q,bo~t
YQI!I ~ny.f:
I.r~~11kJ)II:.N·1 SCA ~It. N8LL:J 1lum~'re
!;Itri;lget. eVefI tri~4 j~ with 'Ir~l;irq'i\Oo~rJ'F!!lI(ape'si>tldojJ jnstflhl'. ond It ws j 9~, tllllt (~e Vf!imdi5f"mtlKfS Jt~.root. As for ti'ie ttrot\l1l tlQWtiI!:i', it riWHv do!:'.~ 1Ir!JQ~' (~I'J~ [or me rt'MUfe so h1tdaetf [0 UM Jt :$tJmetranti, J IIk~otlFl" VlJ!l:il!!!'V~d'~ d'fll;1l"f()nrJ~r li@ brtJ'.tlt [){M~.:::rJlfken .broth p(j'JM/~.
I~
& Tosstcd C9um~nSeeds

51: RV E.S ~ • ACTIVE
Qulnoa S'slad with rJ~EHgh[Jeans

n~
E: 15
til
UTES
• TOTAL
"F1P!Ji.~: 15 M i'MUTE5IF
QU I r\l0A
eo. 'I,e
.c
15 PREPPED,
Q'HIE.RWI:!>E
45 ... IIN UTE:!;.
c.3JI'1i·it'!lE!~ oeno!lu9h of(jui,noa
5.;1lla,d' dluiin9 the surnrner; A:sl keep man-
tio ~i ng •. whe·n you na\i',e clOlO'ke'd .qui nea in the frid~eto use as V"UJr , _'he,art desires, that makes throwi,ng to.gettler salads I.ike~llis <i ~n~p,
wl'IIlil'l ~4!Q.d!; bl'ilfl.g
(!1i I~IEC]~-:Ej"
PU~i~~f\"'.'1~ e
Th@ wasI~d
.a idelLf:::lt·8 ~1!I1I3khll~S8t1H~1!!
~::l'lafl. ,~,nfl
UtE! fla~"(]r ,5ellp~in.t'Q tile lQma~,I;u~~.am:lfI:3ilI'or~ ellllrytt"lin9_ A'!f.willl [1i!a~t, gl<lijri sal<ld~.t!he longer'i'~1J I et it sit, till Iii: moretheillavor "Wi1'1 leve:1(I~. d ma~illQitl~r,ssalilld iU1 "even better the next day" kind ofdl ing. Use red qulnM for m~1P~[tllm results. 2 cu ~500t;1k~ '1!.!itloaJ(p'.a~e 76· ) :HJ teespoon salt
2 tE!di~IHIOI'I~
'~~ll!:lri~; 2~" ·~~L'Dri~ ~omr:at~ 30 l'!Jt~1 filt', s gl $-~t~.~d f~t; I)!!j "FI';tIl~r;l,~ 0 a FI~@~l ~ 11 ~r<>t'lliT!; '!,~ 9
'~~'1'!~~b!iro!;O mg
~oillllJ:m: no mg
Vi~"l1J1ji" Po, ~.~.

!/it;o!1)iIl)C; )e;,:. c~~lurw: lQ!I!; I~cm: 2t'1'.ti1i
cumin ~e!e-~s,
d ice.d pi Urn '~Oma~DeS (aJt-O~1: tj.)
~ cu ~ ~neiy
3 ~<!!;II~"P'l"I;l!'l!~l~5hilV ~qjlJ~~;;:~Qi Iii~ejlJjye (::3 ~Q' 4- !ifT!~~ r 2 teaspoons Ii g;ht. ilgO!ve neeta r 1 'EE!a.~PMI'l '!lIfap~~eE!d 0·11 l (~5--I;Ii.illcEi) ~al"!blac~bea ns, drained aJDldri [lse-ri 1 cu p ,~.,ely dloOP p'ed ;;;t;~1 llcns
Mli~edgF·een5. fo r serving
• Alre fUll ~~llt~ti"On, ~c~ Q teQtNp I-'!'itn Sii'~d'~ Cent~1"mm over tne .•up jjI~ ro rJI~ flffire ,ana lift W unmuoJrJ. Mr:l1'1o'1?J E~~ falil:;il'1es5:, at .' Toi:rstilJ,f) GLIlIflin-sf'ffis is Q' WI:lmft'f(ul wtlv to bMr19 (llJt'tlltir ~I'l. ~mGl1y rr~I'LIOr. once ttJu trv Chi.:; metflad Vau 111~11 t (DrJ11'1ra-ve and J1m1 yourself dddJI'I!! ttJQrteJ (LimJ" S'~iN!I.1t& ~~p.s, chltls, Q fUJ et>\Pr,thll\9 bu~ ~lIr ..
lno)njf1g roff~,IY"t!'
~ T.lPfi
31
[}l..'l!tlt :Jlf qllLrnO!l ill ~ J~.rge mi:~.l!lg bowl, ifit is!~'~ ready ccel iilg In one', I 11] -tu t4"":;;t the cumin seeds, prdiC'itt an 1:l"ilich p:mtIVCrkwi' he,~t, 111~l:c tl"Le csuun seeds in the liilry P~!1 and ~Ol'o'S (lfcelii for about 5: m.lIJilil(es. lm-
mea hneiF 'Lrimsf,er to a med uua-stae
1:111 Killg L
bowL
Add the wm,:IJ~oes, H~-ne'juIe-e, :agave, and gr.ape8e\f'd oil wt:he .nnixing Ibow~arid m:ij(, well. Wh,tn the (jlil ino.i ha~ otoc;l!I!d. rn i.x ,it ] n, if:aM in. E!j@ bea ns and .scallions. Thste for salt, You can seeve im.rnedi:al'ely Of let si~ :001.' I:lLE tor the f:hvors 'tj) meld. Se~~eover the greens. ill
Pad Thai, Salad

SE RVE:S~. ,. ACTIVE T1~
1<: 15 M~N UTES • TOTAl lilM E: 15 MIN UTES
semethln g~Q satl sfy the triadl'hai n IgtJt of thO!!,_ek.lf

.... ou·d ma~es a natJJlral ~hl;lice_
-·
0 lWl!Jtri
NI
:~d.'TI1<1I
rm dllF1F11.C:Fwrv night '~.

I..!
of the
Wl!!Ck, ..<lml it
WDI!.lid b~ d'ellclOl!s
IJlJtwa~ tne gW~$yl rtll:S sal.adlJgnl1Jrl"lls al![IIr
~n!i:p~g
P~"'U!\VIN~ {~ II:IEC~Pj},: 'C'~I",rli!'j,~ llQ
TIili!iIl:3!~r5-"w'!i:~~,~O!d-:,
h9t i!flgS<l!tV-!lH r! 9 i1!'~~ ¥~1,1
r·ge that 'j'Oua~t!.l'ilily ilou~d eat ~\Jer'il'
'C~~r1~~",,"f"t:
~Oo
~i~Q to !:lui k It up, Rile! n~~ lr'bl1U (tJ.iI9@ In)
TQt~lf .. t; ~.~ g s;atkJrlllt.ed [;II:: V. g 'l'lro:ro~f .. t:'Og '1i'''~~1,",,1;1; ,~" ~I
<'I I
S, cups.chopped rornatne C.U ps b~dl'l sprouts,
!'en:~!;e
Fll!.er:"] ~
~u~~=n!l pr .. t.~i.. ; 10 9 '~l1>Die~~fQl~O· m!ll .s.o,:iiu.ifi: !5i'1D i1i1g Vitii"';'OlJ~: ~:!O%
l~ffi.a.ll fed,onion, ~Hir:ed ~rniniV me,d'iu r1iI-·~i2\E!.;;anitit, pE!~I'ed a!'ilc! ~r:3Jte d
1 r>e!;jpePe~llyt~ln.i!1l\e Oif~g@1'I re~~in9 (I"~~ip;e fQI~Qws.) D H cu p roasted p~afun:~ ~ cu p HglrnUV p.ad::ed 'Fre-.sh c:.lla,l1Itl'(]·(s;~em,a FldII~eai!Je-.s} !"ifli!~w.edl9Je,~, :;er'o'illg fer
''''-i~~lni!l ;: :ft9~ 1
'(~IlI:IIIJIIi: l!>~
I:f"jjj~l~
In a large mi King bowl, tass

carrot.
to~t:lle.~
the
lettuce,
sp'rDun, redon.iol'l; ~.Ild.
.A,dti the dtt;ssit1J,g <Inti toss to O);;tt. D:i~:trab!lt~ the sal ~d. llr.t1JUltg [pilt howl',,_ Ih~ri:! wlil I1G' .d~~ji i 1i1~ J~ft O1,'"eI'lJelr::Jj!l~!:! rt l~r.'IJ i rlr th in, d i!>tri'ilUti! the fem~ ill ing d!re\li~jnga rnI.!J1llg ~he bowls. Gil mish ~vith the roasted peaIIIltS ,:l!lt([ cil:!l.l1uo, and sel"v,eW~t" tlie I im~ !.1redJ~s.
G'\.sI nave
/i:it. B~
l"-i ·1rU'IION -I ~p Thh Sailld hd!ipc~I'1'utUr]i1 ~ai!l'w!:$

t
olI'5 m~ntionf!1j ,~I~WhE'J? i.n tn~'fuoolr, ij{) QJ~
.<;amp.
rot r.iJW V,fJm.-
plCln,
I'!I~$Ilclp VI1\IJ1~eJfwH and! t~tjs1ied TIle prowin am ~~rlJnh(;" 111!1~~' ami beaolil "Pr~M5ne'lp. two At onry 210 caJ,,1T(sper st'IVJnf)'.tJiJe' nll[rj~m"~Q-
La lane mtiQ ofiJJfj ~rild is s;WI rllIn:tas~i,:;, ~i)lftilllrJ'r' r;,pN,ililering In;;] t mast LiJ'id pf{1nMt ~o:lli:llJls()nUl~n ~boo~ 1iite times tire tat lll]~ [o'l'rar/ej Df rhfs O\fie_ ' '(ou 4:ltltmJl£ to Jmil fifo!' wj~LI~ 1.;oetUlm:s~(Llllfess Yflul"reo'l'Htf!:lit;. of CO-l.l~, ,but I[vou 11m. VQU I'lrobQ!.lI!i'aJNJ'~ let1.m114l :t:lll!;.~~
,S~ RV'ES <I.....
CTIVE
n MlE;: s 1'.11 UTES· N
• TOTAL TIMtE.::, 5; MIrN'U"TE:~
'p..eafluund
tl>EJR
lime I~HIQI;IVEhe:ii1}~h other; and wh:o
a m I to
~e·ptllel11l
SERVINC
qA~OUT
'\\1; ~L.I,,);
, • apart? Srilracn<l Dfings the :hBOlt and ties. the
fl~VGr5
mgemer
OIl'!1d
l;;illiO'lI.!!~:
zu
C:l>IOi<Ii'!!.from '10 jctoj ,,,c4_!i'!iI :s~t"'f~td f:;'t; Q, 5i.g TFIiM·!ll.I::O.~ T"tiiHafl>,7 8 .Fli!;J~r; ~!l slllJar~:I 'GI ,"f(jt~liI~ ~ 3 (hgl~.;.to;'"""l; 0 1I]o~
'r:u~
t1U rns'l'OiJ i nto .. ~re-l:m~<l[1Il11l 9 CII~aj!l[);nl Halr'the, pearu..i'ls. are III en:clM 111'[~
HI~ Qne~5.n9, OIIl'd~h~ oUl'e[Il.3lIF~Htlem are I~t cIlQ~p~. Thi~ e.~te!'i!d~ tile pe<!!JnlJltt,y~oiIi'o'Qr__ ad(j~ ~m~ ~~'",,~ roe, withQ!Jt how;in9 to ild!d' ,~, !Jo1.m~" nd I11l:lre fatOlndi calories.
Yo
·ClIp ug",:>~e;dpei3;!:i!Lit:~
;;:~<!~I~~I'I;lQn~ I;hgllfl~~ ~ha~~D~
J,i, mp rr~~hl.w~ql:l(!ez(!d Ihne]uk!2
rs~dJurn: S-<tIJ.!ri~ 'lJat!Jll'lJn A:0" \f,t"",,;n L: lC~

(",k:l~n1; 'I>~
X .mpwater
~ ~"l)lesp~DI1l:!;a9av~ ne-ctaf
:i. t".()I.e~~l;loli'!~ ~alJ,e iOCIV

1 ~!l!';~f:lflOnsr~ra.ctla, f)nlWF~ If '{ou m k~ II hot
iron:~,~
[,!'u .2 ~:dl~t!'.!iJXi'PilS of't!1~ F'~;lflut!> s[]d .111of the shallot j II the food! proI~G cessor, just to dl~P everyrlli.llg up, Add roe Jjme jutee, walter, ~gnve. iIY S sauce, and Srl r~ch.~,and blend I!lUi~ very &llaOoOtJl. Us.e a ru boer sparuta to ~cr13P!;! da\vn the' sides :lfi:-w tirnl:!O. ,NoLlW s.dd
ttl!:
rema
ill
illS
2, t'3,b.[f:~pOOJi
af p~1iJHuts ~ V!d. pu
n!;;~ j1[~r;!! bk_ Thi;!~~ I!;hml~d'n"¢ b[! !Jkl1~~d :!;l1lm~~h, j!l~~
ehepped ll])s!na~l. Thed ressing wHI be f.a::irl~ehin, Adj ustthe sessonings to YOIl r J tki,ng. Keel' re fr'rigeT,alDfld In .iIl tlghtiy sealed OOI:tt<1l.i~ler UJ:tl[1 ~e~dy M use, up t,r) 5 tll1~_
[>re~le<lta large Pi:!~ ever meiUiu.m Jlest. SilU~ rile g~rJic .in oil for ai}oll![
:llOseconds, then :It:ld [he mushrcorrss, liilJ]tt:, pt"pr~"f;~ym~; :3.[Id.'II splesh t :
of W~[el, Cover ehe pan I)O_ make some of the molsture .nelease from die nmshrcoms, 2Ib<OIl~ , m inures, F.emo,;,e the oover ,a.LUIsame for aboue $ more I'll if!llltes, 13ipping of tell, 1.1 ntn th.e Ifiil.1.1shroDms are reader,
l.l,.emGlM fmm the heat, In a huge- mj.:l:.~J]g !J.o'WL toss together the greens and eraubetries. Dr.izzie in the dressing ~l.Iad U~ tongs eo CThtt tl'lomugn:Jy, lJiY.i~ ~.ltlOllg filUr rl!l~~~and i!JDPWith the W,lum mIlShTOOi!iI~~ Sellll:! j IlImtNiiJIi:f!Jy.
i!J1I~cl
dol'11't
bll:t'~tf
w.m~~Jn:g tn£' priin
Ilr1W,!;(,lIm!~ID
Jng, (il, fnaE red~.
In~rBlld.j.ml![ellflatf'
~q~~ns
t~,;: rnlllSnroO!l']S
(Pf't"t:!i<:!'lo!!,!L 'VOl
I',E"'.5~RVINC (1 i"'~LE~"aDN:5)::
("!Q~i>!l~; 5:0
'm .aMr.lV~·IQo~klng
rClrwavs. to use a J.ar 'Of herseradish

'P u tlel"l
• .and I'm alw.ays adtls '~ONie
, lookl1'l;9 ror 'W1lJVSto
u p the ~",,"''O' In l'1'li';' d res!;l,n,Qls. Wnat a een-
\t(!niei'lt ~oii'lc i(jet1i(:~! aJul.eeiiig '~h!! sM Ilol:~ 'FOrUH:s.:!ii'eg:!:il'lg 5 f<it: ao
UIMles
fl\DlIl
'fc~f"~.!ig
!l~t"r,~t'ld
~J~mi rle'.5S ttta~ 'th~ ca~.h~w~ bri rJ9. 1 teaspoon

o~i'I.I'C 'Oil
~f'IU:Wi(
Trims f~t~ IJ·~ T[!t:.!1 ,~~"b: s !i!

,l'iib~r:-O
f~~: '!I e.s
11.~up
:!'Fl~llo~,~:hOpp~tI
!l
lL c!wE! galfil:c, m in.eed

z tOll:lhe~p"(ln~
;l,
:SILWlrE: 19
IPt~t!:ll'i:], 9 C""'I~.;:t.. rol~0 'm!! $g<fjYm; l'PO mg '!.I'tBJl'l1n A:.l~, 'IJ~f:51ftfI~fI C! 4% C.. !!.i~rn; Q3 Il'i)n;2:~
raw {<lshew pi ece'5 (cseeti,p ,iiIJ'}Ult seaked hOf'~E!ra,dlsh
,~~"hew~, p.;q!]~ 18)
Maspooon:!< preparlldl
L 'ral1le~pOOV1:!iw\ater ;[ tlilaspOOIil oijon mU50taNI I:Ilack PI:lP per' Fres;hly ground
11
te:a!spoon ~a~t if'lfOlJlleM t'O)
1. ~a.l:llespo~nWhit.e balsam ie \i~rle'9ar' (su 0. hE!9ubr !balsam ie
P.rel'le'ata sJm,IJ :P<lll Gver met! iu.m hear, Saute the

oilfar
Sh;lHot
and g~.rJic J IrI the

~IISt to
abnut
.m! 1nutlts, IiiIlt i,1 the shall at
i~ rransl Ucenr,
ln the meandme, Dul~ [Jl-e~<l8h~'\i\Isa a fQod pro~{I't" l rhem, ,A.dd rhe ClJQked siu.ilot and ga,r.i.L~,and. a,Cloftb.e
-chop
rem<llill.lllg
il,-
sr,~dte~ts. Ille.r1duntll smoO'lh, scrapIng down tile sides with a rtlblber lSp<iit:u.laotcas:iOIii:3 ~I~', m ~ke'su r~ ym.l !ljtt t~'t rth ing. It m ar it:ll):,~ :; rn inb[) [ ures or so to' g-et if eJltirely smoodl. Keep ehe dresslJllil: ~efr~g:er;'lredin <'I IjgJ.ttl~ sealed eosea tner III1lHlit's re,a(!~ to use, fiil~up ttl 5 {lg~'s.
~ JJN6UEDIENi fiCi-UIEl\60l1lUNT
love il'~QN~res: iii this b"'.:llJ!.s:llof-rJi;eir woodsy ~Qwr Q'JltJfflftl'tv ~tL!re. i"'robJf'tN is". tr7~<::rlJl beveF'jlI~aro ttl Ji~ Q.u~~t5f'1'I50'" {rlrjl'J 5M501'l!).
r
r ~~jJ:SlJg£1e~unvkil'r,d
c.r-Ufllj:l'!.!,r,
orf6ro:'~. wlfd
m~5fJro(lm ,SU[~ G5"nlolliraite0;

Q
MfbfJy
ruffi~-~
'('1'011 c.lln't;tiil?d ll1a.:1~.elliiin'; thlm
cl'.lll'liV,strotJ1I'1Qort(,l,I:i~110 ill w
37
@oolShaw,
SERV[S
I> • ACTIVE: irl ME: 1Q MIN unes ,. TOTAL T 1M ~~ :1 ~I OUR
lP'iEIR
SER'UINC
{Yo: II;~CI~iIOl~
(",IO'li>!ls; ,1>0'
UI01i .. s [i!<>m 'F4t~ :l:5i i't;r~~~ f~t:; :1-[;,,,, $~tL!r~t.d 'f"'t~ ~ g TrilM'rll.l:~OG Tc~O!Iearb: , 9
0111know tne phrase, ~Co"l as <!! ~iI:shewt' Of,""I.m;.e '!{QtI don't, I jlJ;S[ ma(lQ It lip. HUit aj[QII' tastll'lgtill:s r@cip.~" voy'li see wh",1 _ .A ~ma II han drul (If cas!tews Ii1n<l!Mo 1,11IS (CI!e:S~a.Wv[)ur COQI~,st, ~re<!mi~~t.·!;t.e:~~,;:~tFri~fl,;!. !t"'~'P'!i:rf,;:~~t'!) :!j~'F"'~ wi~h !l!E!Q.Qrt(:! ~Q91.;!t;lWIi1 you r f5!!oIr(JJlo "fempd"i (p.a!geil6IL),
.... .... y
I
'1'
i::I~~:SS'.tI'iG.:
:r~b~r. ~!l ;s~'s:]:O

:2 9 Chal"",t,,,r;dl: (!i rn~ sodlum: l~,(I'm~ 'rJ,tOlimln .Il.: .w~ '!.I;~0lI1l11n~: §WiII l;i!Miym; 4,. I""n~~,%
Pftlt~il11~
Yo
'!;UP ca~,hlE!"'"p~e.DI!5
2 tablespoons chopped whi"te' of!~on K~lIpwil.t@r 5, ~ea~pMIT!:!: apple cide,FiJinega.r ], 't~~~pI;lOi1 DU'I;In mu:ot;lr·d
11
:l teaspocn <!gave nectar [~d~pO(m ~aJ~t i;"f@s.nIV ground iliac!:: pep per'
~ TIDS
• rr~U\of1 gOl tifl'lf',
1b
soak
make the .m~s$ing" pll~ <Ill i!:S ~[i!gl'edj~Llt~ In a fuo~ p.rooessor. mend for at least 5 rni_LlIJUS, uslng a rubber
spsrula 'U). scrape d.OWIl the side.soft.e 11, II mil com.p!etely :.o;mOOtlt. I;t'.~ft!'~Ull' itttpotta ITt thjct yr:ii.l htr:::ti.tli f~t tl:l~ flJ~]
U1HtlSibe:_1,W;
in WIll fer For at ImSl an Iwm or up '[Q ffi!eftJigllt_ D.faiF.I rnl1' Wlfrff 11M pr~d wl~~ ft'tlpe. TJ1E.1.s(ltlkJIt~wur ofilll:l1l;"etil'!? !:o .. Jumt£ fIl~h e<:!s!~r tli' !II[o::ndTl"lw.~a!JdJ, 'r~'nTll' obfiffiln • T~ ~91fsrgw wiIJ tl!!,~ tv Ill? !1re~ in!1!l'11i11&rr fc!sit€r i[y&LJ JetiE wHttl bit .!;Ie[pr!l~o:l'f;ld_ Ifli\Ou\leg.m ~l'lUltNe" JU:!1UellW ~flemre.si\!lw mIx oUUt rooffl (>!l!tlp.fiotUtif [or,o (el),! r,ou~.li
bflbrt'pMptllJr.I_!l rnBdJad'. ~
..-!ress.itl,gmay be grail.l;,v. tl"J[o :I .mIRing· bowl. Add ri~e dressl t'lig and mi.:;; w.e.II. Let i~ sitl'br ~~ieas!!. <15·IU] tlJlili:eS, to . ge~ the r:sbo:lgtn ice and wiltt:,cl! se that it wm alrniorrb rile
yG!L:liL'
tim.e. otherwise
fuu r ·the ro:1eshw lUI::.:
Gre.5sing, Selr ooca~j{lnally. Taste fur salr and chill. until

ready
00
serve •
& Ro~as.tedI[)ee-l:s eoe

'or" :'
wnd !Ril@e Salad wllh Or'snges

a s ~INlJTE:S ONCE Atl INCRW IIE,NT5 ARE PREP...RED" BUT MQRi: UKE ~ HlOURS IF NOlT
SERVE.S~, • ACTIVE'TIME: 15 MrNUTE5 • TotAl."I"IME:
his. i'sa salad I elll,jo'l( a

<IrE
~[)t dlJti'ng
th~ wi'n~er rncnths,
wne'n beEts
~~R:~~"''''Ir.ie I(~ 1~"o!fiE)';
1~~t.oril!S; 'lOt31 ~~"
s;tiil ,abu Ild.mt and I!:itrw 5, altho u ~himptlr~ed, ~sin seasen, c Tll is r,ecipc i~.l (00 kjng lessen unto, i~sc 1(""'"""1'01;1'11 I e<lrn a qu ie k Olllcl VLHI'II1fIV W,'i!lV pr~p:lfof! ressrsd lJoe~(~wntJ 1'10011, tlow ru ,t~(!a{e 1J;~~HIIU· ro ru! ge fT1I~ O'F oTO!Illgoe ~1;!9 melnt~,and IlQW IO~~<l~!t sesarnaseeds, M OIlkillgit once wil! .g"i't/l! Ytll,l a f'e\i'll' 5'k~II,5 that wi II I i'Iit ~ ~ifetjme <llldVIJ L.nvi~ n.e~er I ti.3lve tto read the reelpe ;);galn,
1 na\Jiel OI·alil~e
C~t1)rles(i"Ot'fflra:t.: :;.;!.t~r~~d ~; :i £I Tr~n~'~~ 0 ~ T",~~It,ii'I'l~' '51 0400
r"~: '~I ~
50
Fil!o!!r; f 9
5I~~~fSH6 ~ pf(olt!!!IIi'II~' \i!'
2 to! b!'eiOlXIl;I!1~,e~~ seeds ~ me 1 r~!l:illeormg!l~5e:~!m1e Vin"'_~9Iretle (re~i f(lllow~) pe 2 c.u,p,s ,oool<:~d wild rl~.i!!,coole,(! X I;:U P !;!rje;g 'CUrraJlilt:; 2 ~~ p~ r~~ I~f l~t~I.I~~,tgnn inHl b iW-~i~gFi~!;~~ 1 IN'!Jnd Tillilfoil 6em, (see l1oo~. :pOlge· 40). ceoled l'i.rM" p:rEr<=l:rt!' t!lJ~ O-r.!Jj n..g-l:! :;;c!l'rnt)nt!!;. Sl ic:~~. ~h J ~yET offthG t4liP' lind. hotin tom (:If rheo~ligi!, tbenplace the {1[;11l~ right "li.dc-up, 01"1 t!JoE! ellU"LIJ!g boom and sim;pJy slice [he peel do'Wnwnd. usi]]g a chef's hifeaml fol100vin.g the tl;lturn i [lItW of rhe m:;:tli@e,A H~t~c of the wh it:e pan (tt!lll~d tl1i£ pitlJ)i~ Qk;:IIY, i'u!:it tl}! 00 gcrt a!Oimuch O'[ltn¥ 11!~ yrll.! ca 11.Th~[J :<;rjo~ thol: orlllJgewidth\iyi~e and cw:te~cb.piece intlJ%-,i~ch segmeras,
'ChQ!~~I>1!'D!; O"'1'Q
s<o!illu:m: UOmg Vlt:smlii11 A= 2~'1t Vit"",j" c: 1Il()~ '~~I!!;rrn1m SIO!. IIOI'!: 10""'"
Wild' rJ[!! l-!a.s~f]iilrJUliniJ I?tlrttiv (i'lPwr, h"4I[ ~fJ!"P'rl"(l" wn J;.~ nm5~aHun~.fl. jf
~ 11.JEillDJ:lDI.JT5CAVr:: BED
ruNT
I/Dur ~~d..9~tj~I'1·~Jitrjllg' wil~ abOllr fr, go far or wW~ fi.;:~ W~Jjdll!l.;;~d, ThM~ 910' ~I"ij~ !(m~h3'"n:ljnFm ..wn ~t;' ~hr,~w,!iIin t~ rlile mi", bill fQ!l' ¥e.ill'ggt t~at wild" rke l;~sre:. te~tN.re:. IllnJ CQ-Jo,r ~,
39
N FanfFli!! !'fJ~!'W9'o;'mMt grpQS"eo, prepu.re ,PIe 11'eets p i;lOO tJlJe q,llIiflOO the Pli_gJi;t !J~fwe ilIr i'l fe'l'f I1Q~l"iber"Qrt'.liiJ tr~y hili"'"' Qrn~e ti'im'lQ weN, !!r.rt r[VQu W'Q1d (a 1i!1ll'~ eYlWftJji~ t)R ;tlI;oe SoClmenlfjJir. rr eG"tII· tllr~ t~sres P!ftrV 9tJOd WflfFfl; ~()_ !l1J[ tf1f'l~y warn is Wllil'iri. II.Dloor. ~
TIP
Then toast the- sesa me see&5.t:lrcehl!!'[I)t a sm.:tlJ. hoi!.'lW),-ootWmei:l pa n .l}ve'! med ium-9lJowhear, Ilhre the S;ef!;,l.tlilE'! seeds i [I die pan .;1 ud s~i I~ of[elJfu.r abom 2: minutes. TIley should be wasting b~·theJ1 [jfnot:, then. raise dle
hesu, Use.il iljlJ~lIlit
p,reyernt bu HI tng,
ttl
~os~Cmni]lU(DUSr~
for snorher .m.i.nmem:·.so, untll
therare'O'i.lryLllgshnde5
oft!:xwt:y brown, .R£move ft'(Jm the P<UI. 5A[l'to A
.[lour the dress.~llg uieo a .i a tge m [XJrI.g howi. Add the wi.ldJ rice ,!::Inranis, .~n!d! etruce, U~llrng I t(l]l:gs, cess to COlli. Mil ~Ile (lira rise segme.m:s !i!.lId 05eS:;J.me seeds, aud W35 again, Last, fold iii the beets, Seof"'e-
UftWr.alPp~ng .a.tl n~(]JI Rleells.a Illit II ke! unwrapi'll ~Qa::>1;i t!fifl!i!~ g.u ~ t!h...:g~~t'~ ~w~~iI, r~'!!Qr, rig and use s(lml!of them tllie If that
~D
rig aJpr~~el:u. \Me II ,. m~lle
not redii Iy, llE!caJu~e su rpri se,
Y(Ju Im[)\ll! e~<I!CtiV '",'t"la·t's 9 OiflglC! IJ.e in the'r~, IJ U t it.:S $~iII S;D[TI~JiQW ~L.ich an ~:':!l;itin9
itII1 ~y"relik...: p~l;i o""~ r~bi~'~i fl ~.~a n(jiv ~;c)C; when reo!dVto eat, n usual IV do two p (l11!1d5.aU time on a we,(l~,l1i ght o-rsuifldav .. fternoon,
~l{l!l'1Iln'ill as 11 side disll wliii"l Wha~{lV~f lim eati 1'19,Tnl!'n I Nlfflg~raii~ !.Ising.
r-e!i.~and
use~!;iIerri
i ~ saladls. orju~t
fDr.a qui ck ~!la!:;k.thl'O!-!9h Out tha we,E!!o;.. 01"1the $ize Qop:he bee·ts'l'0u're to QWtJll f'e'el tnern
n,.e: ~ookirl£!
lJ&i
me:t!'l(HII a,nd itim-e l"e'al!I\i''1arie$ depe:n>ding
119 smatl ueets, silo!
5<1Vgolf b.all SIZo£!, nd {hiev.a re very 'rre~h, then dorrt bcthe a Wf·:lP 1mJolt
no pee~
t h>em
~allw
!lrsL J ust
t.Q
In half,
and roast, lind r~ m12:mlxlil"
e bi!!@tgr~i!!l1s iID
Wit~ ~orne (J~ive Gil and garlll·C, But
iF u,s,ing~h(]~e
big hOltl'ters.(]rF" bee'tthat ~UI're differem,
rnore mke~y
fi ndl
cerne Jafll!.!arv '!rId ii='eli.m!!<lJV.tiller! it'::; <lljttle
an r;!I then s!i'.e wp.
(JOWI'1i ;nto S!e9mell1iu;. (Ii'ke omngje 8.1 !~heslli~~.s~{)9·E!t!!t~,

t.!nfotdl
5Ii(es:) th~.t are <lb(ilut ~ imh [hi~k iIIt lh eir wide'5t, rfil ,b·ee't i~ !2.~pe~ran'l'llJg-saTj1, softball sLm-th!2n I SOl'll~tlmQS will.sUer:! wJdtJ'Iwise', too. Tl!'il!r"I, t(!(!pi ng
ina !1Ie~:tpacic:<1'9 pla.cE! af! tinfoil a, i!!!'Io w.-.a;p so tiM_at: ou ~al11ea:~ily v
it fr~mt"'e tQp:o, R.oast il1g times wi 11.,,<11 but I do at ~e~~~ <:IIIT! h our at 42:S,·~. 1111;:(n;: re,adv Wheifl, pie reed: nt. e<l!lilv W~U'i a fflrk, Btl f~rC!fUl wMn lI'Iai'idlil"i\J. oocau~ rt!'lem w~lllJ.(! :;! louiF r~d, Dr2Jt!tJu I~ ju~rt dVi rig! to d ri.~:~le cut all1d stairn, YO!Jr (1;1 UnEE!!rtap!;_ A!th(lU9 h mav~-e that ,COull : liI;IOk.(ol;lQ'J, d
40
@ees~arSalad w!,th Eqqp]ant

rY!3(Qon
SERVES.oiI, " ACTIVE fl ME: .:HI MiNUTES • 'TOTAl iri,M E: 3iD MINUns.
PiER
SERVINe
t'4
!I:~:CiP[): c;!jI....I:o;~:H)Q Th~f;!t;;Sg

:S~(llira.~@d T~I!IM
"",I"";,,. r".,m f~,t: >l.!;

'I:.n: I) '!il
sam E! pla<l;'.es, ~liIeoWy in ot!1ers,. Tit! malk:El t~is ~fllomore' ad;;! !Otlm~of ila5k g'~I!I..eg Wi;lfY(~£!e 144)
E{;(;IHAN'I" SACON.~ Qr
l1iny (Ol~'~a~ @~~5i~'J

the d1l5'sk
QU~5.iilIF,
[Jl~~ts
sm DKV ~991l'<l!m~Ii I;~:;ill~hi:> !>f!in gn

In
I love <III th~He'xt u re goin.g on, with the I:run~:hy ,Dr Olin ei:ltree sala.d"
f.f'QSI'lI rOIlTI~ I,Fl9. C'MI'Il"'l' drm;.siflg" .. nil ~he Q'!lI'!l!P1ant bacorl-(r[s;p

i! hi! n;;!fi~1~f
'rat! 1 g
;:;hic:k!)e<l:~,
Tht~1~~rt>; l~ 9
I"dbeF. 5!il S~~!30 P.r'i;l,~~i",~4 9
Yo; !l'fluM e!J~ptalii'C :l 't:3.l:Il,e$ptlOIi1~!;.1;Iy ~'IL.lQI;!

I)
(;h~l~tero1:
Ill~
.X'
!I
tea~p"on
JA I...Ii. 0:
'Iiqy,i!\!l smoke
500Jum:Bl'I(lll'i~
lI,itillm1;n .0'1: LeO"', '!.Illta_lI"!1~n ~5!1!; C:
cups.
tnoppoo
rDmaine-
lettUi:e
:l rlil,i:peC:!.19.:11f
OItlO1vez IOrel!5im;g (recipe
foll{lw~'
Preheat the o'O'ento 4~S~P. Cffiler a la:rge IxtkLng ~hee't with piln:::hme-lilt
[lillp~r.
rha eggpklDl!l wh lie the oven :is p'!.eh~rilJg,1 ~Jlee them i1I~(l ~a[fbecause i('s the e~1SLest shape w sltoecoIl:&istemly, Ai m fur egg~ pJ·<I.llr!l that. are i!lrounci4 inches in di::l.met:er <It rhejrwldest. Cut otTrhe stern and th:i:! b~tto:I11. 1:1.!~11 ~!u tHlc:~.8¥[l~:mtn h!llfl.gUJ!!ltb.'o'l'1.~~. 1..1!y ~h~ i eggpi.<JJlJt5 hilJ'o'e5: C~lt ;:;.i>il'!i! doOWJ], <lnd ~lIIIt j n1~(l ahoy e I/B-illlcil-thkk t;.liCeIi, [)Qll't Ml:rry ifyoUf slices are a hit i [regular; rhat j1J~Ud!di [0 the rexrure,
PleP lJ100m
whk:ll siho[lJ,dI e \I~ eied be~ween render and chewy t1) smoky and !Crisp. b Wb:lt \V£' fe gllinl,I to do h;;b~ke them ;It ~ hililh I;@mp~Il':ltllm' with 'I ust :<I bit ofnonsnck oooking spray. then le t them cool, t!len g-jve ~1lI.em lII10ky ~
s~~t:~f'!a.vorand reliteat, liI~ce the eg!rtJ'lam srrips ill. a..siuJ~[eI~yer (iL'l tile ~~rcll mem p;ape'.r. Spray Hght]y w~th coeki ng $pr~y. Pbel!l' :i n the Il'l'GJJ and lM&.!O! ~bg.1it,s, for
mi tlIliJJes,.keepillg a dose
e)i'!';!.
fnull. ~he' ,riVell <1:111:1 :fill):lthe eggp~ill]t sltces, 'riley ifll.i1~ :'11,1:~DigJiit!1bu rnt, ,(hm't worry, lust ll<lllM.er rhein to <I. p[at~ to Jet oo{lI.Riemru tire wllailJ iJJg slices to [he O'io'!lilli. ~'~r boiu.3, mi.mm~s. a Remove fOO1'1l tne OJ,\tl'l. '['he e-ggpl.amt shouM be dad: bro\'I"fI eo i:H1t!U iri some places, jJ n,d!..'fI=llow~sil \V.hitl:! 8 rid ttnlIi!r In. [\Tth~T~:,Transfer 00' a Remo ...:: the !
p.lIIiI :S~Ul'u.lt! be brown Lng al rol:!ldy. and
p,'iat'e eo lee cool .. lower. the oven t.em:per.at!ll1\f' 1:'0 MII)·P. Whl?ll the eggpbm is -coo:! enough to Ul.arndle.mix t51e so,!,!: eaee a l1!dHqll id smoke roget]j~r i.il il: bowl. Dip the 1!88Pl ~ n:t ~Ii~-£fl i!'lto tho!!''[[1 i)(tJll ru ~nd reru rn thcan 00' th~ b~l!ing sheet, Bd:kefor about a m(l.~eIl1I in res, 11 neilheated dLt'OUgh. Serve wUID.in the I~e::t[few hours. AssiI:mu.Le d'LI: s alilld, !;'mH I±iJ~ dl:tssll!1lg i"lltrJ ,~ la.rgt: m ixing 1l(l1,"'.~, .Md tl:J£lmlllc~ ~i1 'oo.tch~:>, IIls.i.!l8 W~~ w Clo.a~th c kUI.l(:C' ,~n~. aaLiit~[')n. each When al.l the lertuee is coate-d, tr<l.ll:srer w bowl's and UI"p WJ~h fggpJ<lm bacoa,
@'Elesar @havez Dressinq
'1
am U!111,p!tJMto'Eal~ I!.hl~,TaM.lSh~w oldn!~sJng.
'rOf
th 8 tal'll FlL m I!lO, and
.• ..ca:>ltew in i r, but I will s,plOlre ~DUrhE! ,[me!>"", ~!lIe ~Iis l~m e_Elut IWDrn ~ I
P!.~5~RVINC; (",~a,u1".~ TAIHi~.PCO~~); 1~~I'Dril!S;60

I(~["'i'" .. iifll'"!t= rT 40 !l
'O[)<l'F1!
'fll!J !'!;Its of'fla\l'O~'wi~n
;!I
h,i r1l of ~rri1line.ss,ffQJr1 'ttJeca pers,
2 tablespoons chopp~di s.h.illot 2 ta.bhE!s,P>Oornsasn eW pi,ec~s c

I ta bhE!sp.ooFiltall i nil'
,gt~!r"lt; ~"S 9 :;.at~r~~d (';It; ~5

lTi'an~rO!~ Ti:l~~!'
1 tablespocn mi 50 K cup w~ti!'

2 ta.bl~~p'DOf'!ISrlh!~i'iliy ~qU!! E!ze,d~~mon ju Ic:e 1 'rE!a!~pD(j)rtIl1)ijtln m U:>ta rd 1 tablespnen capers wijth brine
,,,,.Il;
g ~'!I
F'i~'lr;<~"!l
~~g~fCI~"l '"
Pnoi~i,.; .~. 9
'~hQ!~~~'Q!'; !l1Ig 0
5ooJ:ilIUJIIC110 mI!J \!,i~;>l1Iii",A:'O~ lIit"",i" C: ,r;'III,
.Yi tQaq:M)ol'llsart
~re,~h,lv~roul'ld l.ilial:k pep;per
'~~lldWl1~ 'i\l C h,cm: ~%
43
:prOC~8ilr and Q[~lH:1 ((l'r .ilt le.as[ 5m tmnes, to scrape QilW!I the ~id~_ ofren, IJ tJ,til (oriTIllic"!:dy .. smoeth. It's re~.lly impo:rt.a:nt dlat ym1 bleud f()~'tLwfull time, 'ot~~rwh~ you.r drer.s.Lng may be gr.:J.iJlY. Tasre {ors~ilk(Gee:p rer1'~gern~d ~nl a ~iglltly
[}late 'f'\le.r'l'tl1ill;G ~IiIo iI £000 1.I~.i n1g,~ ru bber spatula
sealed
ClJJl:t:al.lIel:'unril .read.f
to
use.
44
Vletnemese RI@eNoodle 5ahad LUi~h G'fllled Tofu

Sl: RV1:.56' ACTIVE 'T IME: 30 MItRITIE5' TOTAIL. TIME: 0\1,() M INUrES
G
'_Ie- .... ._
soiilie
~DO~
!!,~'"'~fr~~i1i'n9 i~how
9a,rlic s.auce.
1I"I;IU
I!!c;~Q~r y
so;!l
g4~.then ~tli~:
vie·tl'}!lCme~e-illsp i ned salad might bevour true ,ding .. silkV rice _,no ad 11Il!>, eoel eaeumbc
ci;m
~~,R :~~"''''I~ C
(~, !l-~CH'~~;
rs, arid r,~r~~5hilflg mint are spleed up' '!III~th

with
I 1~Io;,E!CI ~e 5,t ~li!rlJM lt
extra limew'E!dge,5,
'{'JiU
and
1~~JlDril!S; 26@ c~I;orles (i'Orffl li<lt31 7 91 :;.at~r~~d ~~: liraRi fat: C ~ Fili;;~~ i3 II
extra (hi! i iii arl~(; sO!;y,;;~ 'tlilatvo~',arl
SPI)I;IIi'IIJIll to C!Fthe'dr1ii!>&iIlQI
r !iking. "I't"e: g!'i~!ed I~We somemlat, ,Hld II me- for
r"~'
ra;t: 6(1
:1 a
tofl.l is ~fl11lIlIVmarjnatesln
[hi ng. I{,'~ <III ~p'rll1kloo with there
a l'iWe
te give it.a
a gHltllol;;ttacrf
p canut,
pf'Il1>li:rl: l~g
,Cil,!)IQ~~Brol; '0' 1l'!!'J 5-o1lliJ rn= ISlO mI!l '!!,i~iii!!filliIi1IA:~% Vitafllll~, C: .H% Icalll:lvll'l!! 2a~ !rc,,:~,~
ad'd'edl fj.n,l"Qf .arnd '~e;l!~W'e_ The tIlirec HDIlIS Il;Io~cra~v
IOlilg j UI!>t wec.aU:se.
are iii few U1 i ngc:;,gqin £I

,I:)
on,
byt it~
11m ~QmlP1j~a/te.:;!.
:y;,
C:U
R.r~ c; $,IIIJ p Warm Wa,1Jef
3 taJ)loe~!HIOr1!~ a9a~l;! li'Ie~t.3Jr 3 t~"I)I'!i:~IXIOI1~ ~hilli gO!rllc ~iI!u..e

[ t:ablil!~P<i'Oni ~o'l" Salue!!!' Clip tre~Jily sql!J~E!:ze-dl Uime-julcE! (alMilI'r
2. ,1~""E!!S"de'p'E!nding
hOw
j l.!1iDj' ygo~,m I~me~ r\I;!) a
X
H
2
te.a:;.p'ooF'l salt
~A,l"',O: QU
tm::!!'.se)o;'rra.-~ rrn tofu

f>GV S<1I.lIce
teaspoons
(3·0IJm:~
paekag@ 'linin rilli! 119 d I~~ toormk:{!UI) 00
me-d:iu,m·~I:!e
eueu mbe.r,
In tli'!!nlv
~~Ii~etl hailr-m'MI'I~
'I 1 !'leaping
cu p, or .;> (]urlCeCS).
I sma II red: onion. 5gjce·d '~hiniv

.Il ,~
ClU
nco s sl:!rl n 9
bt:!<ln!l" ~II~d int" l·lnc:1'Iiph;!(l!~ (abo u t 1
ClIp)
2 eu p.s mhedi !:IreE!i'I:!i cu p U1 i.n!y :;li~~dI ii!l i nit ~e;l!ve~
45
~'EAI;IU T'oM !,N 11" G IlI,EMCLA fA;
Yo
'CUp pean'U[~. cllopptetll ... rvweul e !Tl ~['II
.'l '~ai;llespODIi1S 'ijiille!''( ~tJ9pp·M
Ze-:st
"Pi !i.me
ag. m.ix
;l.11i.aii t'll:lmli~I:i't1i
To Jrt~ k.ethe dre.~j
wgetht!r
.antI iitiF vi,flOOO!.lsly,
S~t:1!!;i,[[t!"
Slice rhe wfL'l lilW cl.gh[ equalllie~ widJthwi~e!, than sliee dilP5'e! reer9ngJ~1l OO1'l1erto cernerte form l(mgtria.lngJ~s, .[lIlaee ill a sil:lgre Iaye:r ~!l. 8. ~:iiI~ plate .lInd!pout Q tillllllt";!;PDOIi~ti'fth~ tll't~~i Ilrv.~r the slices, Ah;o Dig
driuJ'I!
C06k
mill!l!tOOfi.
'IN [th
... r.e~~p~(!iO!!i uf
prepare
t>t1I)I M!!~~.
LE!t .ri)lldn.lllt£, ft i[)p'tn~ Q'{lC!I~iOin-
a liy, whHe:!,Qu
t)u=V~llyw'Mil
e'i'el'?th
ing~!51ii::,
the .rice lIIoQ(jUes .9icoordJ!!IS' to
wabet, ~!Iffl offtl'mhe:l.t,
thepack~,se d.~rectiolls, !Jsua.Uy ~ml !;u~k tnt!.ii.(joJliS fiJon;POu.tFl
Oilloce cooke-d. drain in 11 eola ricer and run the noodles IJ nder cold waber MJ: :abOLR ~. iI~ iml'te uiJ:t.[1 'ther ate f'llllr cooJed. S:e~aside to d ~~ill.
wllilc
'{t:Ii!Ii
fii I)ish pr!! ppillg '~V!!:rJ'dtil1!}
Mi:-: atl [lfthl;! 'I'i;!gl.~I;i~~ and tl](!! mint I",~,,~ inm ttil~ noodles, Ju~r. Vise YOIIr han,l:!;-it"5.messy, b~ t tEte best way I fouml (0 incorporate eve'[j!'tlllllg, Mix the ,dlre·s.sing irlDDtile ~ooo.!es and toss to (Oat. Refr.(ge.rare
wh.iJcymli preps
H!
i:w:ryrhi fig i:1~1:!,
Cvrnbi n~ dIe If.l·~mll'l>!t~ ilJgredi~m"i 1111 sm ~II Lwwl.. NlQ'W ,grill t~.e ~ofu, [lirl:hear 11. C<J.~t--Urofl gd L!O~ :;:ki~l!i!;t !ffl!r med LlLlmIl.igh heat. iSprll)' tH1!t
:sri DIwith
:i1,cm~tkk '~Dnki m.g !ip;rliJ' and grill the tofu
.[jill
eaeh
~ TID,~
'Ib q~~tro!i' trmi"5 right let me • Pl&ltJlIH~eWllrelt:lltwll
side fur ab~~!!t -4 m ilimti!!~. r U Iililli![iH urarks app(""aI- If o ijISlllg a pan, spray it wJrh eookl ng SpJ:.:J)I and cook ~ll~ wfu far 3nlim.l~es flfl eseh side, Add the ezeess ~,eakit'dovm:
ITI8
rinade
!)O
• Make the tlres5lln~. m.tlrr~ade:tf1et[lrjj, • Mak!!' tire ~remCl!a!<li_ • ,(Go'll [~!I[)[IdJE1S_ • ~l,~r~e~~. • D!'l!Jrr nO(ldl~s. • A:i~p,mj;1re',n.e- ~(lfgQ. • ,Grill t.f!~~olV .' Mst'm~e tli!~5l:'rvJflgs'
pretty t he side of each bowl. Spdll[.::le with the grel:~IQlar'l and StrJ,!e wh:h I i:rn~ W1!(iE!~:5 and C)ltJllc:h'i Ii ~ll di~ !i"II~!l.
'Ib 5~['I.-"tt~ roop S
the JJOoJlt"!;" ~h@[Iflool!!;5iilt:(l~h:

OJ
IJ(lW~s.Wedge two
th eee tofu pieces
QI'I
~n~
46
I",EIR SERVIN!:; (l4, CiU P): I;i!llg;ri>!l~;;l:~O GiJI<lili'e~ [rom Tl!.!~,I>D
], talJlespomlWls :!ilh!!~r~(Ialrnoads, toasted {~e~'~oast[tlQ

,[I
i r.ection~,
pa,ge ~:7}
""~"1r;!!t!7 g
:S~~!!!f,~,t!IJ~ f~,.t;g, S 9
TNm~lai::Il,,,
urb: .~~ 9 :F,ib~r..~ !l
:!i~5:6'~
"'t.~
:i!. '~al;llespOD!T!Scliloppeq ~n<!II~DI ~. Glp roafiH!fi red peppe:rfrorn: aja r. or 1 roasted red bell pepper, .s.e~ d M and p0~lll;dl tpa'1l(;! 200:) Yo; ~l]pWalJE!i' j 't:3·()!I!$PM!TIS [l1.q wi [1te Vrtil~9ar ;[ tl!1.. epoon rJoljOIl mlJ&tar,d
."'t~t~il1~ ~ !l ":hal",.tlOro:l, 0 mg ::;~~]mm 5-2.~ ID~ 'IJ;t_~nA~:~~

V~ltilIrm~n
11
Yo
ma~poon diga.ve
t!!:3ISPOOIl sali[
A few ,pjrH;hE!~ ~Hi"e:;h!y t;lJoutn.di !P1,acil;; eppe[ p .l>llise die' almonds and shaUlJlt ill i! FQod proCe:!lilOt"i!Jst [0 get. them du)pp~.dup. Mil tltE!f~tJ:i.~hj l ngrcdi~lus and I:llctl!~. !!Indl r~lii;tiVf!Jy ins ~1I!i[mith, TaMe-fi:rf ~e;I;!;oni n_g"~r .d'rlger::lt~. ,'1lI1.[1 di iJlEd ill ati.ghtly sealed ceruaiuee uDltHreadfID use" fOfl.lJ) eo s Ul.YS.
e gM!&,
(a.k,l~rn; ]-e~ Irr.:>n~.l.S'1!!
~ 1- . ..8~€li •• h T·rSt.toFll8.p. asts S' led, Wlt.1

II
White IBeans
Sl: RV 1:.5 6'
ACTIVE'T
1M!::. 2 n MINurl"'E.S, • TOTAIL. TilM E: 3D MlrI.IU'nS
R"s ;litl HI;! mi!!YQ f~(Jyir~cI. Th~ '>y,n,... d riled toJll atllr'w.;!ln ut D,nes-sing g:ive s 'U P' plent'{ off'lil .... r. beans o 1(iQ~p youstulrroo, am d .i1jrugll~a 9 iVQ S'r(>C!UI tl1,u trattonla. f~t;ll So telll Alnu
r'~!J'n,jGr!5r--'~hi~
~.i!!~g.g
'll'rg'~t 'that t:j,~d aId :!l\3l~~a; sa latlA,ui1lt GertrUdl~

j~ 1!l".t1!i:~
Ilrihg:>
~[J
tlh,e familV
P~~~(K"'INC
,(!.>:'.
REel f'E~:
C~r~r1lide sM'~
fi ~ed. I.J u t co!-l~d she
:g,E!tyou sam e frE!!ilily ,grou~d Iblack
p~p'p'erb~fore ~!i!e l'ea1,le~~ can use jOl.rreoti rtl<Oin~cIr~,;! pep,p·er:>or g'n>e 'tItI!.!I red! be'IIIlI!lPlPer vou rcast youf5elf. S' OUIi'li~E!'~ sMIII"sl1iapoM brown ricE! :pa~l~ l U.S-Qun~) ca!T'l9~t northEl'F1ii! I;i!!~:n'$, odrain~d 4 "U ps aru gl.!l!;!I I ,~m.allmd onion, ~niLe"H",lnlv ~ iC:U chappeDI rDa~tea ned pepplH p }::, cu p pu~~dllkali!m\3l[.iI!o;;)live~,t;hdpped! iii'! h.. lf
'S<l~t
I~O!!\orilt.!'; i!l(! IC~!\i:lri~s (ro;lWl r.~jt; 45 lTDt~1 r.!l~: ~S~I .~~t~rOil:o;d f"lt; !it ",;m~f~t:g ~ li<lnl ~.arb:·5Wl ~I
and
dl1~I;!'dJ
~U!il~"':~ 9 ProteiD: HI g m~ S,Dci....m: U~!1i1~ vlt<ll1llll1 I'll ] ~~

ICI1}DI~I~~i',t!k Q VI~jjrnijjjl 11:~I\ti.. j<om;
c:
3:5%
"",~%
i:>~
optJ1o~~ ~ ':WpOf
U>"~!.~fI "'~I:nti~.",iSiI~
Fr!!,s.hly
~rollncl
1l,lack pe,Ppl!r
1 re'::lp~silliHljil~il!d TOtriillto-wa.inlJit D;fe!i1Si~ng (recipe fa1UDW5}
'OrJrai~,n.s grarm ~f
,~~t.uT~tleO'l
"'~ ~'1Ir-!lrln, ~ gr,~'!IJ.~
First, cook: t'llil iPJlsta al dentein salted water aCOOli(lil1.g w the .padi1age d ite~t.lOnS" Drai.n lJ1,a.c{Jlallder and rj lise w.~t:h told. w.at:et,. thel:l. p[ace ill the fdtl!grl to {!o~ilCl:Iluploi!teLy_ On~ ¢hl!pa~til. has .;!Ql;Jied,oss ~~! jil!!!ni!i~Jli~w~rhe<[' in a ~luge t the
f.lit. "'Ii.:! 1 gr,~11i1<>f~.bgf.
mixinlg·OOwI. Keep chiHedLlrarit re~dyw eat.
JiI1Y,tJilf(IW J.s mil" dft.a~5'~
~ TIP
'fit
'iIi'{lrk!; ,,"ut
IfOq'I'll!!'Fpt;'fSoQI;J,,'J Y",,!1 pr~n rQr [JJf ~lrtollt~a'rve5 inro.:nile'mf;.;.~
49
SE RVE:S~. ,. ACTIVE
n~ 1<: 10
M'N UTES • TOTAl lilM E: 20 !Mil N UTES.
p~e~ escarole on the menu atim Ital~'1n restaurant, 11i1<l'if~ o n c.1l,oi!;:Q. am EOmpell~d to order It! ~HJ.lf~ UvIJ'g,o't .<111t.11ianmenu I 1 . p lann ed, it. ni!u:s!;. i nCI LJdlelI!s:caro Ie. ~I!.:S d,i'lli rle ~er\1!E!dwitll 'OI!il:~ea pi!;~!!,1i;~ (P'iI!9 ~'11::;) a,n dI~qlipQ'~~ (page 54}, Qr wi~a, !!!!;,;i~~~~ iIi!1lrfY (iJ'1Ige i44). I h·ou've lI'Ie1J02·f hadeseaeelo lJ~rore, it IO(lKS rnore UI;;Q~e'~tu,G.~ ti1.<II,f1 do thE! c",rk leaFy '1jree r].SV~LJni.ay iJ<E! ,~elfl hl c;.ao'king wit.ll. s.o, dcm'f. be U .;;onfu~ed and leOlweth,enore il'1 01h~Hl £~carole.~alllte!Ojl.!l:s;t·lperfe(t!v; t he WIN' of t'he INV>e!;get mel hDw and wili.M, whi le cteser to the bottom [h~V rema In crfslP ,:md toetnsom Q. !In l!:(ullh!fU tmKUJI"C mmlJlnatloll,
l tE!.;I!S:!;IDM ali'l!1e di!1 g. ~:IQ'IIE:" ic, ~Ih:;e,dthinl!y ~arl
1 il'O'lInd e~Lam:liI!,.cored anti cheppod C'o.:IIr:!:O;]i'!,I 1 n!i3i~pMn af\je[J[ftViTle
PE.R :SIER...H.!'c (~!Il!i~w..e)i: 'C~I!url~.: ~o

1(·~I."Fil!S
'l:c~~! 'l.~9 ~,tlJnU!d rat: (I g ,.:tii'foll:: 0 ~

'l'ct~1 0:;;0,1]: >Ilg
r,,~:
IT;:,'" 'F"'t!: 15
Fiber;" ~
s.~~~fC'I'Q'~
P .... t.o:i'll: 2.g1
l~holo;!~bII'QI; I:)
S--ot!llllfilo! 360 'V113ml."
!717Ig
m~
A: 50%
;,rit;!rni!i1' C; is;';
Cilrofllffill~~~
If Oil!: 65:6
X H
I"~~ pepper r,a1r:;e~ Fre5h,ly £Iround lH<!,;;k ]}I;"l,~,per cu p ca.p-ers wk~l1sQ'me IHI Fie
'teOl!'>pl;lofl!
5.3Jir
!.:em Olil ..... dges., f'(],r~er'lliri91 e Ptehea~ a !;u'ge sklila (ll'(!t med~ujn hear, s~u,te the gil!rlic i.tt 'the olJ\'(!
uilferubeu
~~liJliIgwith
n mlny:tes." tIrnii
il!L~~!mm~ ug
;t~
Orr'WIi" Add rhe ~~ca mill!'
tile ~hYiJlfi.red! p~pp~rl'lak'~51, blnek P(!P'pe[,fllldi a pinch r.f salt, usi tbg tongs ro eoss IiITtti~ i[ begins ttl, wil~and rel.e;J~em(lj~tll [e. Add!
the capers and tUl1k IiJ.S£IIljt:il l'1I.e.1ted tI1I'O'1.1gh.,3Iiluut ::; m,mf mlaures. la~tc for ~.ait 8(;JJd SlI!'rVi': w~~ib the lem-of) w.c:Jgt:~,
RoeSled Red PeppeF ~ Kal'2:rmetle Hummus

,~
I roa.sI.e.1lrEdpepp!2lr,peel eel and s~eded cup pitw.;! 1k;,!!<lmOlt<!! olive~
ex cup, IrfroiTI a Jar)
];>I].reerhe red pepper ~Jllngwi~h =rythlng chop~ed liii1'!Jy.
else. Pulse In ,the ol ,!jIesII mil
PUt S,~'~VINiG{~, OF JI,(C::IE'E)Addi'W iIr,ij~r,I~~, i['iI~~rleir,t'(lm 1.0 ltlti1 1.iJt, ~g t~~I:!~, 1.g:~I;.,r',l 9 ~u.g.o'.80iiig ,,10;0i;;, [~'~I!'i~~m.in.A.,.ni! n~"',UmI7lC ootM·
Hy(l1o!!1'~~
r~t.~·~ .
f1I~~ritig!J!.~~ in th'l ~in il1w
r~i~'l,
x
fut abnut
cup Cl1Opp~tlI5lM'II-drli&l[om".U!es. (fil0~.(] iil-pa!:ked)
1 ~u pfne~h !;!a~iI
Recu~~stitl.ltet1te Wlltames Ina ll'llwI by s!!Ilmierglns

'1.~ mi
'dtfi!ll.
Ill.'~
~I!ItW;lter
rurtes, Pi! rec a:l[~IlI,~ w:ithtvt!ryth
ins ~~ii;t_l)u lse iil the hill~i~
Yilitil chopp!;;';! f1~~ly.
lalapeflo~©H"antro Hummus
[ seeded, chopped average ~izedjalap.m(l
cu P ~f\esl1 d!arurro
11fter p1!loeelllg, ]]Ylse ehe jll~al'eiiQ <liil4 cllacnc l ~to the hLlmmu:;: ~ll1til
chapped fin~ly.
p~R.~~~I,.r! !~v,.or !l.t;I;;IIi'~) Ao:!o;!~"S: !lIfib!!r, !~~ til",.. 1 '!l ~~g"r" 2.1i;!i~~!TIi~ ~I:;, ... A, .2'1!!. liltiIJrnln C, and 2~. eal'c:llJ m i:o~e H Ul'l'lIliILl5 moolHD.naoi illiro III the m8111 r€'d~,
@,HAPTER5
Slnll-YouF-Teet.h,-I~n,-bo Toru & Tempeh

s~y, So ~er5<L~ileand aQcom~di1lJ[.i.[I!l·.tofu. is there whe'H you need , _' .her..8.re;!.kfast?:Sme, try.a scramble, Lunch?' Howa.bout baked and ~lte,ed IgJsaJ1;dlw1~hes? Am:! far diflfler. whetJ'Ie!r i~!be a f~l1~y nj~'fht 01J!t Oil the town or a ''lililie~ eveni (;Ig at home with <lIi",w &: OrJ:rr marathon, knows what's !liP. Ifto:fu ls the fun.lo~jng sO)' Ilext door, lempeh ts j~ more grown-ull c;(I usln 1fTIlpeh ~~a ~oy pa'tt:y.lbu.~ that d~scriptlon dO~Slf't ~')l;[tti1 get (b.et9ngu~.5w~ggiiilg. n"5 from Indonesia, and ~as.3 rich and illtete5:dllg h isool'}'. our re~IJr, a~J. f[b ,11£ i11tb can be' G(logled. o The reason .I.t()\!efDempeil is beeause til,t first time I tasted it, In ilurger form a t a vc:·~anressaura ~t i;!] tlJ:e 'sus, .i t \va~ se dt] [ciOu~ it made my ~yes roll back in my head, J h,HI on.ly been vegetar:i:aIl f(![ a ~hiort w~iUe. but sinking my teerh ~nto thae tempe.h,1 knew l was gOiUI1I.iI he all .rjgh~. h ~;S, d.owJl~js:~tt sllIccu.i:el'lt and the 1l.il'>\()~,com]}le:!:.-.t1u~t:i', eanh~,mea!:)". BlI~rytJ]~DgyQ!l oUI,IJ.[d WiI.litout uffMit
['Q
'1' 'I
'.·0 fILl [S 1.1 iK ElTHAT FR.I END WHO ALWAYS KNOWS
IEXACTL'l: WE{AT
rom
Together, tofu and tesnpehaee tl'liIeWonder TwillS., Ioppi ng ~:l~::I!d~ or mashed potames and fi,ghliJ.lg cr[me, soy call do h aU deHdot:lsly,
The Great Soy Scare

Th.f'l)!!":!l
ill jar
af ;!;[lIIre
for
mOI'l'9~fjtl!!l' (50}' r;nOI'l!llfFitl,S'!)
~'J'JoV'~r~~ll?pflK€ Illn'~v. 1!r5kgd f
Molin
mrl'N,r
niP 5am~ I'!'lIsl;OIlC'epr~.(l"$
,~.b(]iit so ... ~Ild Il~rt wh~t 11~hlil8 ~a S{ly_ Hr ~WIi'I cited ~ r::;
few ~urct'1SW
IT1~~eJt ~ief
S'CiVbQQn~ Mve
!1O,[oi ;to (lo 'VOtIF ~Wo'J1 ril!'5~d~lid dlenro,r
r'(J~t ,cheC~rn!:il~
tt'1ous<lnd~ OrV!l!ar!L il":s a ibea ni" ~o i['~ CllF rull
b!!en a P<lrt or ~ople'cs
pnaJ1tt prOU!itil,llealln\i
obel'ity.'
I\r(,er~"1!!
forts., a i\'O
~l1y ~ocMmical's. 111 th
e Ia.:>~ (tl,i.r[v
r!s!1.
ve.atoS
we'Ve s~e;n.a
100t oJ'
fe.5II!ar,tn 011 it:;. ahil~IlV to, reduce
c!i;lalE!:ster.oll, lo.."...E!tcaHlcer
~f!q pO<~:!;i ~!y ~e·i':I tieLp prE!1,III!nt
FDA.alPiPfOWd uhQ nat.l!menl.tha[
f>f!J't ~sl1eaith~ fc-r vournMrt,.>'QV@nlmor{!

iln I'e!l!l!arcn J~urtial~ e'!J~rV FnOliitl'i_ ~Dtli
~e,~~arel'i came
ou~ .. We arE! 't..a.ll.1ng .:!Iole n.s eiF !lftldil!!:s
tom:p;;!lT!i~~j LJm,ped >!l1l~M $OVilandiw.q'!!oll ,and~ ~.t;.;Irt~ PLJtti f'l9J ill. i~ e.1.Il;!rvthtf'lg rri)t'!'iI P'I;IUto ~"ip!> to pasta, SOOIi'! enClug hthe b",~k!OIi50h came, eha Ile[1lgillgit as .a "~l,!perFbQd." i hat.et"
~av !lJ'tlM! CDmJull~lI, ut sudJd>i!i11V b amHsov pwpaga1n!la r.:.ld5!"Iitl.!!te'·~ e~Erogern
!nso,!, ~n I~, Sa It glvE!s men, JjMI!l~!"
diPp~<lre(l ti!l.i\~rywh(!r~. "tt's LJngf~ fClr Mone of m~5J~ U>E!_' II TI'iii2'FE! Is n D ~:5~rogefl
!i I:;e~hie
E!~tlf1l'llen () Ur I(lod ... prod
the u n:rl'lrtuni3J~~' na ml2 compoundnh,aj[ haw
LJCeS, lUI;! [lIkfu!l\t. s.c.m~· o] tile ptly1;)ol;:he'mrC;;lII:s Il a ~e 'O'f Illlvw@s;twg~Fks" rn.Ul th~vao[La:g,ailn.si[ ,(lSHogen m05tlv i3:nd.8ir~ tn(!:
Itle benel'ltst
The r-@si!arch ~avs t~a~ soy i's :sare
rol' e'VerytHI!!,
P,E!!!llPlehaVe bee'h eSirlil9 i r f'IJt al,ong'l:!jm
and tihe peopl E!whQ ,ea~ t h I! m ost it halfe low,er ~ate~
C'r cam:er'
E!
iIlmii heart
d i:sea:s~, ,e..,.en when
w,e ta~Q othN~iI(torn

die,1:reasilngl D~ '{CI<U r
Mai'l'ldin'i ~ a.nd lle~~t:~:i! turM
iflto eonsldaratloa. Til' to eat ii: In its most whol(t form ..... ll1lfik ftlOFQ V{![)~t~ DJeprolell'l. AM sorrt worry a Do ut ,!,'OIJ r ~p,~rm OOUtU br,easts groWln!llleca~Use of'asllmple !;lean. Tf1.a't jU~~ do;f!~ril Mppe I'I!
2]]
L A~ 11'i"!!'a<! rd ~li1d L ji!1l5~~, "'I'he eff"'Gt.~ ofSC'f k~or>;lvQ~>I!~. 'Ob~~ity;· E'''vmm~t:al eiQ!~f <l1Nf MNiril1'!i' on (10D8PID5-D-HUIV.
~, Fowd ~nd Orl<!~ P,~mi Ai"t';rli(>fl, -'Fwd L~ !;.eliAli; H!!mltll cr<!lm~; Smr Pfl;ll'&iil all\o~ (~mm<! r~ H!l~r~ N~
~.~ feJel'll' !l~I~r.!f (mt!J,!H;.r26. H99}. hrtp://www.f..M~nlreglst:er.{II~\(fartlclE!s/1!l!)9!W!2V~9Cl!7iS.B/ r~O>ID-I~!;i~!i 11I51·i1!~<! Ith"C;IiI'jiTIN9)'·'~~t~ i n-a 1l'1I"Q;! m-miJry··I1~ rt- d~m!~~, 3, J. M, Harnl'ltDn-Re-e..,ss. G, Va zquaz, e~ .a~, ·ctinical St~;dies ShlloW No Eft:ects 1,!ii:lnes em Re~ffjd!!l~(I",,, IHO!'ff!Ofl;,SI n Men:. R,~ult!l.
~r~ Me[a-
(If Say
'I'rotei;R Dr .sofla,-
... nCI'Ij'~ls: j;'erItl!WI' ,llld S[~FlrJ[~(Jlln~ H, 2'1l0!ij.
4, L A. Kord~" A. H_ i..\Iu, et al., ·Chi ldhnod SGl' intake and ~1'I!>;Ist anter rusk in A:~ii!n I'>.melican Wome'~," C [dll(;!/ !;pJdl!fjJroJ~~. Bh)JIt~Fl:trs.a-rhl!.~Jllld~ (April I B, 1DO!ij.:lJ.Oo§O.
142
SemE! (]'Fthe;>e rE!£Dpe!>a:SSLJm~
~u
IliflP\ll"i! ccuple !;lfrtJillgs
al:!l~ut~iJ1r-.J,
lJutjust![)
l;aSB
j,IIDU
g ~I[)". bere i~ Wh~H~ YoOl./ n:fI'~rt fon~fLJbi!'~f~ '~~i n~n9

lluwTO [i'R[l.~~ l,Q:PU (AND W.H'l, FClIl:,GOODN~g$" SAKJ;lJ
Wi'tll thee~!;eption ~ffl few !Jriln,j~. e:h~F<Ii-~rm l1!!f~.t!le !l':lnd I m05Hlften c-aW(Qr, 1.I:5I.l~lIy cernes ptlt:ll.Td In water IfV'Qu Mluld lik~VDlJrtti,flJroi!bcs~m mare~~Wf. y.OU press it~~t to g.~t rli:lCllr~m:n9 "tUl~ wa:tru-and ma.ke rCl!ll1'l'1'ror mQr!l! marlm.de_ TJi"fl!r!l!are !!!x~nsJW! OOJUp're~~ifl'g."a-dget~ !J'U~ Ul~re', ~LJ~ ~aI1'11', OIl1lp'o!.! f1~~,;;! ;I~e<! fl<!t5l.irt.;ll:;e. ill;l~1fl ki~h~ tow~l. i'!'Ild oil f>li:;;I111I' tie.il\i'V b<QoO<K, cen ,,15& ~.gg oil ~vuple jJf ~ilrliQ{tre~ rlifQr ~Qq)~ m~"l~lm~, ¥~IJ Rerno'l1Nhe (Cru fr-omth.e po.acuge OJ:na pfeSs Illig lui" wJtIh '!lou r ftOlrJd.s overthe 's ink'to r.erll OV~ so m~ IOf '[hoE! w~t~r, Wr-ap ~[ I.n .a k Itc Iten taw@~ arid. ~el'. r~oh a ce lJ:n[!1,r" Sa lanec a. 'SlUpl!rheavy, hilJ"d~GI'o'I2'r boo~ oon thE! wrlJ, 1'>!\iIlce-Ol'fE!w ~~('1$ ~fl:l.ea~!> OI~ ttte ool)k, Let t"~tQfl,l rce~t fa.r n",IF!l(n hour, then flip 31"!dP ~5i, for 3tjCltn er !"IliJf I'lOl.lf. Olilllg~ 'tf1!l kitchen rowe! tf It; a,j:lPQJ.~50 (l>.J(>cesslvely soaked, YQlIr OOfLl1S now prefRseci and r~ ..dV'[Q IJm[
HOw TIl TAl'!tl! YO-UIt Tr,:M l'E H,
fie:mpeh can h;:[v~ a b:itterf!'.1wr, bot not neu~s.:s,~rir'l'III a ~~d VI''iIi¥, more mre in <In iill'iUi]1J11iI 'W,JiY.Irv~IJ'~e ~<Is.i11g' in w tne WQ.I'I([ !If tem pen, hi3t1c :ll(lmdh I nl1 agail'\:!i( arug ula, Qf Just want the ·Gtl1er navors v;ou're using ~I:i SoLad OUt more, ~r~am I rlQ [hi! lemplOh Inl'l,e way [Q g,o.. Flr:5t n ~Ij(;~the~efl'1>pE! n if'!W t[1l~ Qe!>ife~ ~h.i!pe, h!![l ste~m ~ r .a!JQI,g I,Ci rn rflute~, Anotller Ire ['IBfi't; t cfsteoLming i:; milt it POOS,efl:5 -rne't~mpen' arrd geu it re;Nlv ttl '5~i:l~'up more nlii!ri'!'I~d"" up >[03,1"1'( go, wron 9 (f1!!r1:!,
,SrN'K'V'DU'R-TEE'TH'H<''TO
TOFU
Ii:"
1'.E"M'I'.E'H
143
SE.R.V[S 4 • ACTIVE: irl ME: 1Q MIN unes ,. TOTAL TI~ [: 2 ~I OURS.
~EII: 5ERVIN(;
("" I'i.~CijO[): C",I""t.,,:
S-O'
c;!;lQ'l"i,gi fPllIn f~t; 3-l f"'\\i!l~~~£1

:S!n:ir&t!!~
Tr,,~,.f~~; '!l 0
'!i ,Pr;;lt~i'1'~ 9
:5"$0.$;.;l.
'r:S:t! l·g
TQ'W~~r~; ~ 9 ,Rlb~r:o;l ~,
Cholest~rol: I) rn~
:!l""UUrm: §'OCHng '!,';t~~nA;o~
'V~t;rrnln C O'!i
Cii!11t1wm: ~!% !r"n;;~
aSiC,_ iLn::,t! b,l<tCk je@1l5al1diililomlieandflnp-TlOj!)!iandtntltm,,@j. ~erl8ler u.a.gV~!!I've h .. i:I ~ifilcl;!'the ,CliiltQn admi ['Ii stratton, We I~. m;l,y~,;:'(QUI" !;Iil:;i!; i ~. ! !ittl~!:Iiff~r,;:n~. g'b!t Uli;!; 1JCf1o! i~ Il~~tvIJ !;I,iq< u itous Any h~alth f(mdi50tore ill t hi;' Ulr.lited! S,t~it~5wiH {arrv i!J tQfl! litie: this, ~rrl!!l.t jlor I~d::i 119' nto, sandwkhm;, lOpping salads, or SNvll'\g as oil i n;,;i[jn dish 0IIari9 wit", ~I)me Ciitiiijj!'u]~!5(p~ge 15:4)<, 9r'E!ern~" ~liid 9ra\tv. The nu'tritionOliI inft! is 'fi;ir twt! ~~i;:e~.but th;e servitn,g l>izer~l~v depe m1!~ wlhal; ~ u're u 5il'l~ it fo r, For e'J!;ampEe. maybe vOU W.~ rIt to· slice '~ffone pi~e te t)Up.ual~.d. but uSI![~re(lsU((!:~ 11'I,00,~ndwi(h. heR Wh en ! fia,d an of ]ice j,[],Ilt,!'d m~k.e~1hE:marina(le 't!n~ flight Iltefm>! a.nd Ipre5c5theto~u 'When Iw~ke' ~p. I"e ~et ready, put on m"fai;'e ilif1~ <III thaJt.,then put the toru in the marinade for the .gil~. '('(Joll don't g:et tQ ~~p lit. but If i1'5 m(mlv 'Subm~rg~ d thaI she uIdl'l't ~~ too rn uch of a ~rOb~!!ll1.
I!'!P.~'NAP'";
~ ~up ... g.;:t~!l'le br~~h ~ ], ta.blespoons iba.isa.mic'Illtle.gar

2: '~a.51E!~p'0!3n!ll.3lmari
a
r :sCY
s,arLlte
:1
j
'teespoon
dlriedl dlyme
~IQIIlesgarliioC,minol:.ed
'TO~U:
1 block e);na-ji
trill tofu
(alldut
14, Dunces).,
p'tE!SSE!d
[)repare fhe mJJr.il~ad.eby rombi ni ng all its J.t,g:redi.e'l1L'Sill. a wide. s'h~.tl£i'\',\'

hrnlll!.
c~[ th~ wiathwi!i~ into ~jgh:t ~"p.Ml rie~~,~fyO'u HRI:!, ~kc dJ~ ~ IJteQe:;;(;o:rn~r~o ceruer ee ~hrm.trlangles. Marinate fu:r illt ,tf!~;!:Ia 11 nm.ll', l'1IipP'li,ngafter 3,{J. mtnu res,
~~f'"
144
['rehe::!lt
t~1f'01!e1!L[)37'$"R :Spray ~
a Ihlk:i
~g :;;I!1JUt wl~l'Illilns~ld:'
CCHlki L1~
klI! fiar 2Q I'll inures, :Spllil.y wIth a little male oooki'llig sprayailld f.Lip rlJe pieees, Sl!oon WJJJle marlnade o\ol~rea,cftl iece and iIr<l ke .far another 1'1} mtnuees, e fyou like, ,p~;jire p
!;prlly~ ,F'! SEe the wfu alii 'tIT~~kun8: !i;ll.~r::t and ba u m,det the btoilet [~!r about :3 more ml,itIL1be'~,ror e!l]t:t'1ldlJewill,eu,
Vsrleti:on: Besi@I)ahe.d Tempeh

I\tV' h- tDgE!'N'IE!ir EI'1~'marinaD1e
l'la~ I n,!lI'E!di~
nes
,311'111:1
m arl
n>3U! l,n,E!tempei'l
'For
~E!<!:;;t a!1!hl;lur; or IIIP tn ,[)'\IE!l1!lighr_ O\lle!1 ttl,
r"rell,e<!tlihe
u!li'I'1pei'n sll
tii"[l ~I!!~
400' F, Lfglhlly 'l;Ii 1<1 l!-g1lt~n9heet, ~Ia~e'the' s

layer on tha ooking
1)0i'I
h'il a single
Sf1U!;~LllaKoe (0 r 25 to 3 ()
rn Inu~e:s"'~~pplnQ enee, se
E!S d!:)lr'i.f19 ~a,~i!1!9_
e:(tra mari na,ll,e ov.enlh e 'bern p,e"
.a few
,SrNI{"""DlIR·~'EE'TH·'N''TO
TOFU
Ii:"
1',E"MII'I!;H
145
01 whC)le lot or'!}i I,Serv€ with ISl!llilierlllut c:o.:.onlLit Rice' (page 30) .. nd PlnG:.;!iPplaCioll:;llrd~ (pilg(l9il),. or 1.l1ft ,Aspair;,guiI: (p<lg~ m)t IhOiJ w<lI1i1. a
lowe"'-r]ilOIi'nben\3Jn,[.~ cI~n!1er, 'try i~ Wirth
1
:iY"
GiFu Is iEOo'ItedIn caJ u n

I..... i;hpf>~n'tg ~
t!1at it 9 e~ S an ioe crust,
_,
sl!lilC~~and t;hotmcMkQ,d with high h~"u:..sQI

BQay,a, 'tha~ i~ wh!a~ Iliacke,ni fl91i'm!~ f1~!
PE,R :SIER!o'.It.! ~
{'" II:IEC~~i]o: UI",rlo-:> from 'r:!!!: flO TQt~1 J'1!t; 7 ~I 5.at.wraJt.ed fat: 'I. g 1i'M~ fM!O g '1'c~~!"".b; ~. '!II Flb~~:::1 ~ 5c~g~r£ 2 ~ ~r.. t"i,., '3, '!!
l~h.{li~iOberol~ C !'Ililll IC~I)o)rl!!<s: 100
bl"'Jij! t:h'!i:tofy .tJ~~@!l!~~ thi~, me~hag ggli:~n't ret;iillJ~r~
tn~'Cii1lget ~~i!d~V;il!oet.
Pl]ta,w
i:.App!I'e'!i:(p<I!ge (3).
.s,p~C::~. 1Il,[ END':
tE!e~P'DMs ~w:eE!'t !;!li'ioLedijJ~pril:a.

glroL!llQ ,Cul!ii"!il"!
(see
rip'
~ te.;l!s,pmms
5>illlllmm2~ornS!
Vi~:!mim,A~ ll.~ Vit<!flIliPl C; ,q% IC~iO:IIlIfIi: 2(]~. IF"jjj~l!>%
1 teiis,!)OOI'l
driied OJ"e'g:O!fl o
I t~OIi~PMIiI (ljrll!d (l1ymil!
I 'rE!a~poOril sllg3ir Y., 'l;.eOl!'>pl;loln! salt

.~ tei!J~Il'I;IO!'il , ..
yenne
Several pinel"! es oUi'e'shIV grou1i'l,(j Ilolack pe p'per

3 cl(]\iII!~ garl ie, minted!
EIo'IIIRYl'Jt
rIM. n51I:
I:lIQ.cK tofU (<llilout 14 Oljjlnce~\, pr!2~s.(ld If yo 1I pr~1t! r),
.~n!:ed lnee I!l.glUh:!>

~EE!a!~fI'OD)f'1~
oliJve' oi,1
,ri"\.,9
T~P¥ouml:l
rna
1 teaspoon 50'1' S<lu@(us,e wheat'Free ta malf'ito keep it ~llJt~l'Irrn~'. Ifmw2cs~arV)

C'n
:s:tfl~ ~r)i'il !Je{!:IreJ-mm:l you pji'f~.ra fjirJ!l1!e1' !:tlt~ (5~ pCiI!le 143 far Jl'1strw: tlons,l.
~r rr
d i fiUiI,:!f p.1.~l[!,m i);. wg~~l1Ie'rth~ ~J?kt" b~~lid a ~lI seta~i[k
V1lu'~P'~~
pu,", intl;'lldedl),
(01 ~ri1?£'
Adjllst the broiler (if l1fce:ssary) so tillar ~be b",lI::i g shee [ will n be around r; ill.dles away from the !Ie;a~, Prehen the even re ilroLl.
Spr.ay a. IHlkil\1±lsheer with. IUldl:>tt-c:k c.lOOklJ:tg811.r<l!'I'. l\)k~ ~ild'l sJ ice nfmfi.l ,\-\!,jtb a. fart> three er fourtlm'i?J.;;, tlJ']ot:tth~fI~V'or;;; seep itt,
~Pi~l'l' do~'t WDr~y (It1!lut jt; the hJfu wilr be Cit bkl'OOret'f'~der!Cm'a JulL\\', w~iil:1lain't eAIX tllI'~ Mil' t'IJrtg. ~l
Drizzle me ill~¥e 011and so¥ sauce Onli the 8i.ltgi£lfo o:fthe b~ki:J]g sh.eet, if! ~ puddle, '{1ll~'11 be 9,:!lYi the wfll (MI~[) the sheet; o[J [ust; iTI.:tjrc: tlhe n,S "puddle+area off'eo one si,je. Dtp eOich,hlj~ 1igilltty .~J]t(l the ,5<l:IIC~' m.i,;<i·
rure,
'f!IWUgi!Ji re
UgJ~ coar esc h side ,Then d.redge tty
in
[he spice' lIJ,iK[lLI:e,.
p"t\e:sf1ingfirmly til .make sure the sp.i'tes 1;\1 i~l stick, ~,~ce tlfie wfW, on tO~~ l:iIil.klri8 sheet ~.11 s!;engl!e laYf:!".Sptl!}' diC wt's ivith n Httl~ '~[)Dli::h'lS ~r:rJi.r:r. f!I~,rethe eofu in the broiler arid I:r,~oii llDmllt 12. ,minures, flrppiJ]g once ah(mtl'laH:"'\I.a~·hrough. Keep ill elose e~re on :it; broHel'swuy from. t Q.~JI W Oller! :l.nd yO'il d!llrl't·"'lln~ yout. tofu to burnt The tofu Is done when it lmlk;s. d.l,rl( and b~~r::ki!l SoI;I[j1~::>'pO[~. Th1JstheID13;::k~llf;!d! You, (~.~ .~Ik~ each pJece [nm lengl:hwI!loe strips, lfyou iike" Ttlat makes for a !lire presemanon wutll the Jf Vl'l~'re1!l'Oi: Stlmlr~otl.r f\!ffol&.!u blackened crust s.tld slsI'k wll.ite Interior, p!pnRo Is oot Oi'SWUr. cnM f!'JYc~.II~!I [If~te [0£0£[, S\Wi!'r o ~t:[i.,~~ AoSAP. 'j!'\ilporl.ifa Fsn't elIlr.[:tiV ~~~ J~~~ tfllUllly plea~lrjJEry a
ror
~ TIIP
bj_~r~r, rrn';!!'1'1tJi!'1 pil'jJl1'rI$, i~j"""t;picV"
1iI:i. ~ jitt!~ f;;ic:~ttl it, r(w~ ~I'.'l!~<l'. jl,lJSt omit .tn~ hilt .ayenVle qnd !IOU ~ntl'~fa a [I rigll', 1ViiJ. lJe
Hilt ~j;!ri~~
146
Red Thai To~iJ
_ _ Thli~·taf!!! @P.""~~ ~gQleth~r ~ !JLckIV" ~llgl ~~~<lI,I~e' the m~fi f),u:j~ I'JII"';:_~~ the '!Dflll, 110long rrnlri!1ati I'lg time lis l'eq uire;j, $er';.lle with I!lhili!t~ne5e PlItQ:.:!,ppllll ~IiQ. (p.a9C 72) and C!I'I;!m IE!oIl::lnl,willi:l:ln~11 B::I'~~ (p~e 91l), ~ !JUK;~ e;.;tf'~-finr]lo tQFJI (a 1J,Q.L1~.14 (] Uli1ces"). ~IWD'E!d
ha I rQ~
Gmy
paste
ls
(ticatII'lQI.3I
luU.le bi(.l:iu,t so inc: mdlil!lly pracn-
[;a~ whl!!1 if'iJ'U: walilit !hialfla""'Dr~ such <IS ~emClfi!~ra~S, and 9a1af1ga I,
PE.R ;S~it"'iN C
(~ 1~1Ii~~~;el':
C~I""rI~.: U!D
IC~I'''Fi~fir''i'FI'ro:t: ~5 "Ilc,~~! S ~I
r,,~;
,~a,tlJrmd ""t~1
"",,1].;
lil'usf'a;t!'O g
r"t: 1 g
HI'!lJ
1 red bel'l pe'p,per-,·5eegecl.illfld s~ke" t'hJi rJ!V .~ cu P sllead shallots

A c.lo\t.e:!; i)arllc .. rtiiilU,dI l 1;~.b!e~jXlOrli i [ll;l;!di fr!l~h 'gilng'er rn
Fi~r;lg
~ .... lO:ifl: 1O!l 1~IKl!i;I~!i<!I.~I; 1'I'i!ll 0 s.o!lliu:rn; ,sO< m!ij Vil;!llfflliil'A: 2~~
1 tablespocn ThOll J~d (;YJ1f'!j' pa!>te
~
l
c.upwa,oo.
L 'rable:ipoDrn~ 'ill\I' s.a.U:t€
t~,ple~jl'Ol;lf1lli9lh~
Vi~;Ij!'!)i~; ~~. c '~\;!ilL;ilmlr. l5,.

Irom: 1511,
<!!:J~"e nectar
1S h!i:OIVeili rr~~!ilThill b<li~i!

j?rdt~8It.1I. C:fllilc-lrulii[).- ht!i!~y.bm~ume:tI SP[:lIY ut wi:th
.tt[)Ei~tld; ilr!ll~t
O<i!(![
rnediu 111 hear,
:3lltdQllI~!J, ..tick' cOClld'l!!: Rpr.J,Y_ Add! [ho:! t~lfll :ITldl r:cmk [or a bOIJ t 1.0 l"I1ilili]~S;, Ilipp~ng at wi~ha thin sp.atl.!llaonee j fII a "",hiBe., emil it is uE0Wnedol:l. m.o:st 8JM,:;. '.['he th.il:!l.•spnu.la is i.mpot'tiililit, beeaese YOll !;1l(ll.ll.d.Il~9:Sk til} iii if.' it l!n,cl'Il r. n,l!<lth th,~Wfu;]Jtiltl fl [p it t!<I!i iJy, ,k.ecpiil~ the wflll jnc.~'"t- Ab(lu:t midW{lYthl¥mE~, dll:iul~ WLth ;l. b;!JlSPOOJil5 ofrhe 5.(1)' sauce and tnss to cent, !lemo\i'e rhe tofu frmruhf: l:I_ii111 ~ I1Id:<;etasi.de. s.tutr,tl:i.e tied peJl:P'f:" 8 ha.[.. lora, 811ri le, ,:i;ttd g:i:ngc.f in the 0[1, 'l.l!;,jil~ a little o~~lki!1~ I>:F!ri~~f rlr~~,d{!dL i
Cook for ~j)(lIU mow IiIliml~. 5 Me-:auwh Lie, in a sm ~J,~owl, b
min:
t.cJgeti:Ler (be
curry paste, WlIl'li!f,
re-
11Hl.Lil!n.gsoy s~llce.i1ttd ~gave .. Add the tofu baek to th~ pall. alortg wD~1l the CI.!L r<l;!lt:c m lxture, COClk fDr .aniOtllt~t S rni nutes. Add.the Th~l hlll!il~ aadtose ·rowi!t. S~!.. . e!
ntr
Sf.N'K-"'OUR-'·EE7"]'j"mTO
V;QFU
i.HM"'EN
149
SERV[S
• ACTIVE:
ifl ME: 2,(1, MINUTlE
S ,. TOTAL
'riM
E: I HIOUR
20 M I NUTE:S
II'EIR, SERVIN!:;
I'!t;, !I:~Clpr):
Cilola~loi!s: !lOO
UI ... i;o;. '1:01: OlO TQt~1r,i!it;; 4,," 'Sl 'snlllratl!!!lriLt:: 1 Q

Tf.ilI1&
r""ilti
C
_
Illmid"iurriis a IrI01rJ.nad',eU5IJan'p' F@s.Q''o'ed'~br:sroak. ill AFg~rMirnii. r1I!OIi:1efrom fresih he rbsj ust plucl!:ied fr[)nl!v>our£lard en, Qr~ mQr~ ! i ke'!V. j YJ~t ~I b!';:~~~ rr~uVl ttl~ '5~ p-~rVilli!lrk~t,
MARiNAO~:
fM~o,~
Yo ,cup r'01.Jgfll'l,l cMp,ped

:;!: c'I{);\ies gar1li>!;
snallot.
Tot •.1 ~~r.b; ~ 8 '~ber. Z g

:!;~'15:1'l! Iprl!J.,t~irl~ g
1 ~YP ~oQ:;;e'Y j;)<ltllced fres!l oc:i Ian! ro
l~lIp
(hQIBSt~!1!:ll;0 ID~ :li~~J~fI'I: 32.,!;! rn~

'IJ~t,a_'ftfdnA~' ];~iM
Vijtm1jnt:;~~
L ~aJjlesp'Mn~
Dooselv pa,e~M fl'e,si1 j}anl~ ~e.y SaLlee
X
II
cLIP rei:!
wirle
vil1eg,ar
,up 'o'eget<!!J-lebro!:h
'TO~I[j; Ilolotl:: IXIfl!!i (.3iIlOiil'r M, O!llnceij" pr.ess.M
uielum:lS,%
,llrCn: l!.5%
CJ1-OP s~a_~]maml garlic in.a food proc-eSSJ!lr, Add the remaining ingreo· the d~nts .am:'!puree until re[lI,tively SnnOOtll. c",uhe ~nf!l idt]",,!'ise- into dg:h.t equal pkcc:;;, ~fYO-lj H,",I::, !i~ke those w poiecescerner 1:0 'comer eo form triang'!es, Marj riI<U:~' fur at Ieastan hom,
tlipp,ing auer
;,0 .1:J1iJIU.bf,s,
[]~heat~ b:rge sk lHet 0'I'e-:r medil!lm~hisJl heae, Spt:l!f t~1epan w~th.a bit of.ttoIrlstk'k I5[jnki ng !i;ptay_ A.&l [hI!' ~Dfu ~I i.tt:!: ~.l1IdIT!i;~ir~'ethe mt,~rLll~dc_ Cook the rofu .fut 10 minutes, fI ippj L~goneill, adding' the marinade as yml go. Acid the remal~j!1g Ill;il.~j_nade and 'bllm ~p tll!? beat 1:0 iliiglli, let. d!e
~iQju;i.d boil
ant! eeek
clfl\l\ll'l.
fo!: il:Dom 5
minuees.
8e,r'il~!
160
Fus!,m Roasted Veggle P,lma.ver€l

(leAN liE l"'IA.oE.I~UJrH;'1 i'REE ,IF US.Nlt; [1;;,," II"Ulil Llijl]
~~'~ L.
~t;;lrtthi~
I
~~~a ct]'!lp~~rrgrrfr~~tl.mg
~imp'!~. Pf'ifT!l!l'!l~rameans l1.arlFl2st
">eorrly sprl fig: .and 5IPring means veggie81! 0 rso methiflg Ilj~e th.u;,
~u~i~~rr"l~ e
(!1I~EC]~~j"
Roa:;tl FIg ma~.I!5 :50 mud, rl<:lV{lr out ofsummll1r's,QCiJrIV
'~~I\!lrillS~~2CI
ve9!9ie·s. sa ijjen( li~tlE!' he-rbs .a.ndl s.pic~5. a 111;! neetie<'!i, C:l'iei'ry 'tOIT101'~Qe,s
'~~i.'Dri~ $-~t~f~d
nomr:at~ 45
f';lit;
l'!Jt~1 filt' ~§ "FI'~Il~r;!t]0
burst ]LI~t :3, !i)i t wfr1ile r'Q:;I tingl, I';fe<!ltill,!) j~~t enOY(ljh5a~(.y jui,;;eto ma~1;\ s t h'is dish wort;, .A5plaJsi!1f b~ lsamic vvnegar <It the end IJ ri flg,~, !ferv~h ing o € woge[J1er. ~IOVQ tt'll! riIJll sha~ oHtlllill1 h~r~ and 110Wlts (UI'Vll:S ~OJit LIP
1131101:,
Fllle~~ ~ 11
~olllllJm:
1. 9
~r<>t'!i,.; l~ 9 '~~{>!~.ib!ir~!;()mg 151,0m!ij
K
I
pound who~ewheat fu:;i IIi p;OUM ZilJllh 11'11; ~il,,~[I' .)1" llnt,i'l, (ft lck
Vi~"l1J1ji"A: 451" !/it;omi!l) C; l~~

l(_~~lurw: m'i!;
I~cm: 30'.lili
~ P'D'~tu:!l vel~o.Wsquash, sli ced ~ pieces
ililch '~h!icl!:.
~I,!fiig i!~p.ilr<'!gy~, ~'J<m;~el'lg~ di5<-.erneg',~yt
vntg n-ir!~h
1 ~E!d!lel:1pep,pe(, ~e!2<1e,j and :!:~I~rI % Inch! thlek

l ll%
0,
small ~d Qnig~n;, ,clJi~iln'tDH-ii[1ch-itnic: cu ~s che rry tomerees
k lia'HI1(l(] n,s
(:Iov-esgarl ic, min;:;e.(j

t!2a~p.ooF:l~ tlWie.a
c.regaM
2 t;easjIDD!l!S OIried thymE! 1 table~p'i;lof1l olive ovl 1

~
teaspocn $Jl.t
Fr:e's,hIV ~rOUnd blaCk p!2iPiper
~a!;ll~spoQor!~ i:);ll~a.rnic
\!"in~g<l!r
(QPtiQIi1<!I)
~liiJt6ti;w:itli p~Ln::ltRleii~
~re5h basil,
for '9 alrni sh
!i'i:d:i~at dl~ [YI,/.fn 450"1".. Li i:\~rn01:l rge bll\tlig to [l;!lp~r:lli
I1cl
mi5t
wlth
~[)Il_!;tkk~()~lk i ~g :5!TH'.'lIF:
the P1!D, minutes.
lowe:r rhe h.ei:!teo m,f\dilllll .• and
l.et it
th.icken ..fu.r
sbont
more
'i'ol!lr p~St:l $~ou],d] be (oo:l\:i.l1Ig by I1IOW,tQu.,
Once thickened, turn (Ifnhe .~eat ~ucl<lrl.dttl!e b~lsamic 'l'inegn['. W.hielil.

tile past<l! Is I:'e;ady, d rain it <li.lu:l addi .iHo the pa~. Sti.r
welLmd
leU~ f>Lt.l'1Jir
a..tewmum.!l,t~s
'to
,aIlSOIDb the l3,a'O'ots. !:9Ste .fu.r Si:!lt .1J!Ild8eID~(m:i~,gs.

rtlll!m fu~tl!l1ceil1le hl' EJ~HI}'I,!i; ;1Ptl t(l[l
TI) S>l!f'!!f}" traf!~f~t th>!! mlish sliced green onions
~vath
v Morn S M 8F~n6ra
'Ii
II
"'AK~S 4 CUPS,. SERV ES " ,. ACTIVET1ME:: 10 MINUTES ., TOl"AL TUM,E:
:ii'il MINlIT"S
sionuses a.lle""Uthy dtl5e ofg~!f!i~and a tQL!(;h ofvour

la~t~" I['~
II poople neera relia tile. b. ask m.artna r~ ;s.au{.ein their ..rsen ..l. Tnl!!m If\!lallv i~Il'1O raasen In ths worM too, hLl'{J.3!ffi!dpasta sauee, w~th alii ~hat added!>Uo9.a~ amd 1Mlo k n01l'JS wha!t e-Is~.,hi's, "'E!,~l,I~u~1marinara
PsI<S~iI,"'I~~
{l ~IJP):
'(al)urt~: 70
IC~I"riBf.[]I11l'F"'t:
suspects, thvmeorn:d' o~egano.o ~jJ,o~, it th~t Brooklvn It;]li.m mom t
'.;Ihl f..t:l.5 ~
,S.UliJrillt.td Tn",.
r.lt: 0 ~
Q(!d (,0 s~11I~. II bst tt c:o!l.lldlmak'i! an ~lld ~ne;;lll!ena~te gQOd «! 1;Ieg<l["!sn~Ik!IlI", 1PIIl<l!~El}i Orloe VO<l,llje~ Ul.e,bl;l!~!)~~ down. trV5Qm ~ 1Jif tlh-e VcO!!fialiorli!i.iltl!m~ ne-llef n eedsto be ,ii! .,j 1.111 P'~'5tii night!
~aLlc~~ I d'~tl'll'l
marl nara
FOlI:!0 ~
TQt~! ''i!.rb; 1~ ~I FIbJ!r: ] g' ~ulll~F'= 4 !l P!'!!!tllin; 3 !!I' "~.ole~tuoil 0 1"111~

S--ot!llurn= 520 !:nil Vi~;;!jfil'!lili"!J~: ~51~ ''1lt~IliIIR1' c: JO!!j, cilrofllml~~!ot; !~[]n~19!i.
1 teBs;IHI~fi! ol~ve !Ili~
3 ~IQ\!'e~ £!~rlle; minl;-e~

[ teespeon dried thyme
1 tedi~pMi1! .:!Ir.iedore-g'an0 F=res h,!y glrollilld lH;;lCk P'f!IPif!!!'[' 1 (l4-Q!dn~>e) ~~1Tl ~'h ttlm;t!tg~;s !;HI ~g
.!>i
te<l50j>.:lCm salt
'1;Iii(!'i' m>GJill m"bi.... . heat, SJtIi~~ i:1i~ g:fLdk i[jj th~(li~ for aboae a minute. Addl ~he-tlwm-e. ore-glllno., and pepper; and 8;'[!ilte fm
l)r.th8~,1t a :l.-'III:I.~ ~ot tt,
a mi.m:lr-emore, adding.a spl;1sh

full"
ofwlll~er ifn~.:Ir)l.
and sa] t, anJ. Sitir ~ve rythi ng t:og~t"l:teL C;o!;\er the pot,
!j.W;:ilrll til) ~:!i~;tPG, 3 P,t1 c(lok OOlr10 mi rmltes. TIlMI::
Adrl the WJIUJ.oe-.li lea.ving a l[ltt[~ f~P

lOr :5;1 ~tand
,i;>E~:!;OJ]-
irig and ~~rvej
~8d'1: ~I!F\VIN(; q~ REC1IPiE): CiIJ!~.i.,~;:l:1(1
1;;",lo;rl.!!~ fI';:lmfat:
TD!:Ii!I rOlf! Tr;!M
;[5-
l!-~'1iI
h~r~ l)~I;'i!lY:S~ ij'y~u w~r-e 'il~ing 'lio LJ~~'th~ '~qldiv,~J~[t~<!I'!l(] Yflt ~Il f~~h it:wo Llld be ill I~t: more wo rk,
>;j!~t ascrcilmy_
ill
nSlPireiiilbV the 1nd ian di~h Sa,~g 1\100 bu,t witl1 ol miillion snortcuts,
Q'[lr!E!il than
~l:Il.(~ 'ttli!rlll:.,
tI1i~ I:IU~rvh~t~ t.h~ spo[,wUl~I!'II'm (,f;a"lng\lQI~[ltY mu~tJv SiP'i~lJ~dl' whll;:h~:!; more

~ rea:!ly IO'lrefrC<Z\l;!llsrpli'!.3ct'!
:!l~Iil!r.,tl!dl"i.t: 1) !l .
lot more (;!l!pelflcsi and it:j LIst w~L!ld rfl ..e,
f~j;,",,~
But try '{Our 1M5~to fillle! t.he:'kind that is ,dearl'\!, m~lI'k~d to plain old frozE! ~ spina<;hL
Tf1!!liH~FIl.: !l U :Fiil;~~4!l $!!l9'~'~;;3.'11
"chopped" a~ oppos.ed
T!l~ P'Q'tOltoes giVE ~lhll diish extra crearn~Ile:5'5; i us,the- addeg b~nlus p of. ,.. pot.atv;eil lt'satse <I fU n rec~pe 1J;~C<J:1.!5,e getto VelY Pillp the' mu5t;d:rd seeds at tllllll@'gIFlinlng. serve (1'1 Is eu rrv oOVQf IJ,FO'WI'I jasm Irt~ II) r oo~ma(~ I"k~, or ttl ~T:aillllari!lll QI!rlI1DiI,'(Jp<ll!JE! ;114')_ !lar some E!,:(trOi r[Jr~~n ,EDit p witha few:5~iQe:lihh"'li~a !;I~~ITof!!! (pa911:"!,G}. l
'''f(jt@lil~7 ~
'1fIGI 5Qd'i~lT1;44Chngl vilta..'1;l]n A:' l;B>D~ 'IJ,t_jn c: ~G1II C"'!¢i~liT!:1~~, 'il'Dn; 3,g1l!;
Cnoli!':i't.;;lf(il= 0
z [~a~poon~ ''ieQ!!CaJlll!! 011 1 'ral1lespMIiJ yell'OIw mUsUf(! seed:;,

]. ~m;l !ll;lfllio[1, dil;'edi ~1iiIl,,11
4 ~IQv!i:~g~,~lli'!;,mint-oed :2, tal:!le~pool!1~ m i rt"edi rr,e~h i'nger 9

Xrl!5!spClon 1 tablespocn
l~ol!~~PMri
red ~eppl!ffta,ke!l
ClUfFY
:l. plum tornatoes, ~h,~pfl'E!d

p~1II'der
grnundi eumln
V, ~i2a~pMn, sa~[ :4~!.IP~ ",~gelabl~ l:Ir,oth :2. i>ol.lnd~ 'fUIKQr1'c>~~-dpot'illoe5. oI;ut into X -inch ~h!Jnk~ ]. p.oulillcI cJ'toppe..:! fIro.zen slPinach l! 'ra.l1lespO'OIhfre:sInIVsqueazed lime jU h[~
@llass[@ (J,ls@h.[Jean (j,Ve'qqle
@hIH
SERVES 6 " ACTIVE fl ME: ,:HJ.MiNUTES • 'TOTAl TIM E: 4,{} M IINUTES
1!>~I!!,~!iiFl.V'NI:; ("". f!:l!~ IP£),

CillhJ.:'ri'~s~ ~OO
C"!<;IO"i,,~
f""!111 f~,t;~~
tles h(;!ro, Jus~ a go ed, dle~!'IdClbl Q eh IH IB~dp@wlth

fo[N'
-12
s tihiei11ame :SUSges ts, IlITis h, it, Et.1aE da:s:sk ~hili tttat ;>.eetll:s ~o Ibe lilg~k
i!I ~~i!P~~ V'Ei:'iJe~¥i~[1 Q~~i~!l oE!tgi['l~fS n~tionW~~I!:':t;hHi with
bean 5, OIJ rn, l:ucd1 lni, and
carrots, There
are FlO Ibell~ <lind wn~r plallty of fi,(!xi bJ1hV
TQta:l~t:Ol.S'1i
:S~tili""'t"d '~,t: I) !l 'I'rom" f~t:,I) '!l r",t;!j ~~r.~i 51 ~~ Fil;~r!n'iiI
WhatE!~~r'~~9
glies "IQ U1 mn~~ht: fila"'!!' on liamid_ ror' ,pe!>t, l"es,ul't$;, !>Kip that
ilinetV-[li[:'le"tent~hil i ~owgoer'<lnd use ~,liiIigh-quali'ty Orl~; it s:till WQ n·t Ibe very e'.:o:perlsive. servethe (;nili witil rrVl'l er cern bre<lG.
!l~.,,~ro9
11, 'Ill O'iO'~tJ!!rdI:IJ Ill;
Il'rgnil11; :5,;"l]Um: '6~(l'ii'l~
1 ~ea~pM~
O~I\te oil
V't"l!J1;nol!;; ~%
'!.!'ti~a!I11Il"C9~
n, l)[1iol'!, Cll~e{j5m;ll! :l green bell peJ)per, ~e'eded .!Jll1;1 dil;ied~m.iJ! 3 LI,OoV~~ gd,rr~I!I:, minc(!d
:1 larg~ carrot,
]. pound
Ca.I.-:lum!,8:%
I..,n:~~
(!I!cetl srna II
z;u'['J;h'il'lf" ~u~ in~o meo:ili!lifn dlio~
:l
j,
l'Up cern, [resh Of Iirm:en (thO!W
11r5,t jffro~en)
!14 '~UlpnegeUbI!HlrOith '~a5Iesp'Mns d'1lil~powd er

~umnn ~ 'teOlSp[)c!Iil~ !ijrC!l!lInd
:l. tea~po()n dried greSja,nQ

l~ol!~~PMI"I ~atrE
Se ... rallP lnehas of'fiFes nil\!, 9fC11l! iiJd I)I'ad:: PI2;P JH!I' e
:1 {28-~~ f1'Or'l en d i~ed lorn.I1;'c;le~ c

2t<l1lIe~p"~n~ l! >CUlp nlgllMly
;;:,te<l!~pgCl!lili
ternato paste ,d rained ar.Jdrll1!s@dl
]. (ls·oWlMe cart) blac,illJ~a:n!s"
pac kE!C
<!!;I0I'I'lii
ffE!~h
ci la[]t'!'D, ,chOpped
ne~!;i!r
;;:tQ.i;lle~p~()In~fni!~hly ~q~~~OllMllime jui~e
P.rel'le'at :!I "~i:iiua.rt:ll'ut pepper
OV'fr.
n~edlil.!l -high m
heat, S~Utf, the on rons ;lillJdlhe[J
iii oil u fiI!~iI tr,ILD filuccrnt, 4 to? mi UJiilDi:li, Add th~ W'lrHc and ~a\ltJ for :1119T~e:r minute, usi ~glJJOll6tjck c(lokLng50pr.<If ora spJ.<lsilof water j f it's stlcbl'l.g.
MiK l~ the .tl>lrrut" zu!:chi.Lti, ro\i,ild~f", co i:1tI i II, oreg~
clJYWll"
0,0"
and. emn, ,Add, ~he ve,g:e~lI:ble bro~hj chit]

80m,,;;
~;!It, ~rncll:Jb.tk P'~pptL Til.:: ve~mie,-> should Il~
mostC,~sllbIDerge d, but i('s o.kJij Jf
are poking out; tlley will eeok
COV8ahe pocIUM bri~lg w ~,[:)oi1,,Ir.eeping a ~nose ey.e Qil it, Om:e bojJ~ i[18" ,1Ol.'!'CT the heat to II L~imrnar and (o[)k f[)nlbm,i!t ~ (I miT'IHOC'.!i, U [I~iJ the
carrots are fai:dy tender ~ nd tile zuceliiul is sort. Adid the rom aeees, tollH'lt'O P'<lS~, black bean So <Iud!eil :311rm, cover, aud cook for abeur.iu mOire jjj muses, /!.'t~Jlill, tnt ag9:~,t:a ml Iimf: j uiee, -ra.iOirefin SilJt 9JI.:! seascn Lng,
:l",:!1~",~,
~ N " 12 :ION III D foadi?~ [Il'rnrhgif no~ UP'Qt flOZ?~ tT vetlo:'~ble.5, fllIUn-e m(tj!()f:l, (!.1rfte.enn9 ~etQbre.5'JJcli~crJiIIle Q r"m91.WIV om! ((Qun (:~I'I ~{lLif'~1l ffiQ.re. n,~crjli'm5' tfmll frufll Hmv} The I.!efI'il'ti'lMes l1iire flllsh·(ro&1i won ,after bei1ifil h.tlrv~red Qn>ithe l'IILJm!'!titil. ~~ retdlinM, itnase "r~l" l!e.fjeMWf'SIn the' oof.mm ofrne (fi~~ tnat l'ruJ Mw.l bf"ffi
mMnln~ W M[
IwiVof Jon
IfIQ~ ll~[,fft",r.!i aver rJifl!:', Ye's,
ust:d whlJi;? (re:!ti, fltttt.loll't SAY from (ilflcotl'L'.enimab( srlrJ genilng il~rthe E nu fll rJdjjr !!AI
~wa-v
r~
r~.
15~ttt'r,
If
'Ifillu·ro!
~'O.MF'OR'J' ,CURIH.e:5.
CfULi.
t:.. ,S'TH....~
2'37
Place the (JmiPrp.edp{lt~~()es.in a small. &aiI!l!Qep~n., co';'!':r wl~h. w,iliter, and lldn;E: Ul· 8. boll. Ll!tDOH; eo ... {ti[J!; for a ~~ttl~lr:'!s:> ~ thanzn :ttili rI!li!IDi!S, untfl the [p(It.awes are pJewecleasiDy with ..~ for.lk). [)1]J.i1l and set aside. :Prrepme
e~'.rythh"lg else while tllepota:tltJeso a.re hOil.lng.

I'l:ell!f!!t a 4-qllilJrt 'pm over .rne>d!iu:l:tI!~high !leclt ..Sal!liDt! <IInio:l1,l'abpe-· the iii mJlil 1:!W!:rFti:t1t18 i.s; sefrened and the en ions me sHgirltJy h~0Vilnecl. Use a lilit],e 1](I'.LlS~idi:: cook;.
i'i.fi$,. and R~GIlPI:!iP'PG' in. tile oil fat .~bpjjt7 m.h:tiil;e!i,
1n~ spra.y and a splash ofwilt·er iftlli.tl{ls a!P'pear' drY'.,

Add the
gH[iiC';
cumln, m,ega.no, ,91.mlsak. £.au~e :oo.t
8.
ntu!lII!:te i!:l!ine,
!L~ ft~8ti3!n4 Add ~he wh ire wil!l.eand. tOIl!l.:U~~ I:UrLl I1I!P .liIe:Lt;J.Ib~t, lett the tos, the and w.~m~ reduce and the to:ma:tmos release rhelr juIces, about 5mllfll!ltes.
u Ii1Itil g~dk th~
Add tllte'i'l':get.aJble
bmth, scalllons,
aUld "h.. (;lIP' ,ofthecul3J~:tw,
l\m~
dQW~ d\jGI:\;~~t If.i·a 'f>imil1l~1" {m~ltI!jll rn~rO~V),(:Q¥i;lt,and! ;;;f.io'kror ahout 5
mim[tes,~ust ~Q hear through,

Use an imme:rsi;(m blendler topartiaiJ:VPI!lt'ee e~ery~h.lllg.. Wycm clOll't h.a""eene, ~h.eUl[';j.~sfe:r .ha.~hh.e .mi.xtl1!fe' t)l} a fo[)d preeessor and blend t 5mQ~th, ~l:!l:!'tit[~ti!';fer b~cl{00 dii! pf~~"OOn't fGl~~. th~t ifyo~ ~1'Gu~iii¥ a. blenderyou need ~~} carefu ~not to have a steam exploslon, so pulse be q~1ilucktYi'lud thell ..Hfi the lid re l.e~s~eam. ,escap;e, ~h~'t1pulse agalll and repeat,
Ad.d lh~ IDtl~, Cr)i~[I;, ~mJdcook for Olbr;:lI!lt 1® minllt¢~, !ltil ~h~bllt u js sofr. l'asre for sweemess,l't::arme;ss. Add Ute cooked P'Ott~.toe:s, the and
beans, snd 8.Lnuner' for a .rewmo:re
m.ulll.u:e&,. U1J:ti~ e\i'·eryth.ul1g Ies hea~ed. through ..Add there.m,ilii rll.mJgc:il.aJlltru;.lime' i~ke to' taste', and a:gil!'ilt. T'S:s:re [Q!!' ~;t[rnG~~ ~!!dI S~~~~{; <!tld <i!dju~~. ~~. tL$Gd$(1. l;i('!I~ ~1IIJtt;I ~~lV!!!$ Me:! g;truislTi wj~:h cjla:n~ro and SCill~~Lons. tbe
MAKE;S!>
S EFtVI NGS
• ACTIVE
TI ME:
is
MINllI1H:S,
• 'TOTA L "[1M 10: "1 HOUIR,
I'<r~ ~tR\IINC
{~P,~Cil~iEjf.
("!~i~~; ;l:~o Ca.i(!!lI~5rr.om liD 1at~ ,c~~r~t:::! 9

~~t .. r,.~",d il ~ 'f,.~
Tr~~
fat,!) '1:1
!)e.:Fv ,11iii t tJ,atWiliITTl s VOl.!19 nu! rls,.'niglht.If.<llfrWII! (Ocoa~(i!'l'Ild1!:1I'" in chi,n i~ ["iew 'I::[),!,o~" dorit,taio;:E: mil word f[)r i~:!; delicHluSm,!:>~: Me.~i~D has b~~ n rD(;kin9tll'~ I!;hoc:~'I<!it:;: ~hi Ii far tt:m!d:;~[lgl~ aF 'r'~~r5.,IIf!rgr~r ~~!!in 'Brig old gree 1'1 tenti I~ forth is dish. ihey're. ,easy t~J'find ..rid tlleir me'!low~<J;~or worlts, wil-l I VI! ltitl all tll~' 'strol'1lg~avolFSof m Is lfm::i a, 5~r\ll!: with Frml1 p
gg plant en d ~enti Is make fcor <llti ml'!!
Ihl!:
cere on
11 eel dI wi
Tcta.l ~3F~: ~9 g !~~b~r. ,~ '!i1 i :~U:9i-"; OJ Jg "'F>!It~lilI:Bg Chall!'.s.t,,,"'I: Q !n!il
Co m and SCaJiiDri (om
EireaJd (IBcipe fl;)llQ-w:s}, [)~~r rice,
(i r
,D1Je'r a ~lkied
s ~",ee't p "to! t>o.

1 t~aspoon 0'li\.J\!! 011
diEe
1O~4iY!1il;~ol)"'l9' '!.!dtB!mln A~ lOti;

....'itilll111;n L: 10"" ( ..!d~'T1:~~~ 'Iron;
1 Uri ali oniOn, i:lR i h~o m.MiiJm
], r,ed l:J.e~1pe'P'P>er, Cl!t on ~I;I m~cI~UI:rllllioe !l '!QVe~ ga.rlliol;, ~n!;ed m

1 tal:iI{!~pO()Ii'1 mild ,thlill ~o:wd{!r L. taaspoons groillinc cuitiJ~n
;1, '~e<!~pI;lClIil::;grOl!!nd ~)!l't'ii'lIlder
OJ
2:~""
11
X
tea~pooni5i ,jne·d or~9<1no tea~poon 9 reu ndl c~l'iInarnoFi

'r!2G1spOoil sa~[ l!nswee~e'r1ed
'OIX,ga
~ tablespoons
p{]wde·r
.rOf ~pr'rer LiliJr.

m:(d ,I;; reQ!ptlQ,ij
NT~P
1 'I.!p dri~d~reen leatils, wa:shed ·~~ulinv~g.l!!~bl~ I:l~~tl'l

II (15-ounce) can dice.c'[ama~jJi!.S,
:4
P'I;IU!,!,;!~1i1'99p-IO!fll• >l;Yl 1flto
7;;,-ilil~1l
,I;UI!;le~
orrell' pt.'p~r
'jlQkl?S Whffi
2~ea~p~on:> a:gave nectar or [,Iur.emaple ~"'I"'Up Ci~a;n,tro,
y~u IJ'dd th~gij~h\~ _~
for g,;u'iIll:!lh
,(oprlloMI)
[)relie:.:)Jt 4-ql!l:!rtpnt Iwl;:r m~~b~m-.llJjglJJ l'Iellt. s:j!l!W the (lIli(llJ!'ifolml('dJ ~ ~ppe'r iii the oil uneil translucent, '5 to '? nuuuses. Md the garlic <Lng sau.~ fo~ :a!fjoth~r mLllut:e" lIsJ.~.!l [li)ii'!IstkkcOilk!!lg .s:pnayor a splash of W~,t("r if 1£1;~tkktn~ M'i:.: in tht eh !.Iipol..... ~r', ~u mi 11, o[~rl;ai1(kr, ,t'i)~!i!'~l1o, cinnamon, and salt, A.dd Y:t. CYjJ (lhh(;!~_g~t;;l_ble breth and the OOC(Ja
Allicin,
RQas~~d l'L~d P,~p,peF!LI!:;alell'i~ta
I;IU,nIIl1lU~.
139
Allyl ~Yljii~e~L2 5 Ailnond5,. tOilstll1l~, <11~

AfTig-m~!!I.J "
.AmlllT1~1~!Jfl[eJ!rn~~nd diet. ], AiiI~lo~~ioJIii1t~. gg, lO'!i 6.,

.l'\ppl'3 Apple-iMIs.o i;:fo" 1 51-15.2 llilll·t~r""~App~" SO"!,, 20~HI.~ GI~lIer
~!i!~~<Ll\'d, U Sllabb),o snelk ~11J~IWflU5,B8 Tl;!jjt,To~i~ i'\!I~~. ~Iod w;'tJi;,WIij!JO [l.,.;; ..... ~ 4 IJl1Ifrl~ Flielrled 6e!al'ls, U~ LJpsli:l@-lJa.\,iil1lllO!lltii :S~!!ph"f.:l·S Pie·,117-n~ ~1I1'~ ~li;I!II;;kU~Ii1;, l!Oee Ell ;r",e~, 27]
Il.c~
61-G.;l.
Af;!lbiM Arlij~~1~1, lij.rj~'" .S,.,r,!!n'l>lidl T'lil!ll wii~1> Wil.'I;~~ A"'i!P~I~, C H6

Arrl;i:d1i~k.il;l~~:Ii~~!'frIiilf!g!g~;~ilL!51 .A~p~.J"'!IIIJ~ ~~,<;$ll;iQI1~
MiII~n.e.l SWeet PolIatoe-s!l. Apples, L".,[ili. !;lIe.!Sail,p v. ~0&-W~ ;
rQ~st~n!l. ~(I
;S~"e't. ~;!If"~'(,6!j,
,e.'~.~:
WWd !lI;i~~ s.~!i!g....i~!;! Or;!ng!l;l,t, IIl!rrl!!!s ",,1;].;1; ,~.. dl, 14

~<lliQ :!\Il~d'~~ f,JIjIU
~~I;<ig
~~~~, 31il'"'i'O
J.tk..,Mpil:fii!l~" ~l
~t<io!lVii!!1'!1{'d[~mg ~u~~~~ti-..
si
'Ba(l;)n". Ci!e5~,1'5~lad ..... n ~~ pia:l1!t B~Gom. ~2-1II3 n B.al<l~<ll'alarel,. 121-12.2 ~I!I<lmiio:; \,!'i~<3t9riiit)t~, 1'7 Bafle'!',~let Barley,6~ e;,.&t; 1i1;iLl<",d iI"f~1~:ofTomp~h}. lA4-14~ B,~~il,.iilill b~lI, ~~-99,.H~
~;!iillS
lle~am,U2 il>Iit~'Oir'Q,tm~, 10<$ IlIilUilamse.p1Jn~pl!lle'RI()~, Il'ig F~na~o:S;!lIM,22 gio<!V;;IIa~I~, n~trimts. ~
n
6,7-as
1!i1F'!{anli,O.!i"lM!fj'v-c.as~"~,,,,-l,;Ilr'l'a~I,
~i~~" it." SW<:Cit.I'''t~~ Dir'~p lli.~~·it_~., S~ ~ 1l15mro Broc.:oll CJlawlller, .2.0~,-;ro5 I!iliKld;.,.n~
~I~~~ lL!l~n.ZI!!'~Iil!n~ t!:m~e '~~~~, l,~l"nl;

IBla(~ llil!an~ lin lilied Velvet Mole, IM-iJSo <:1~~~id~l.~d eg,.",~~ggi·~(hi'li, il~~·nl Q~ino<l ~Oil.. d with f!laGk lI;e;;in5 t. Toi!ist.ed cumln 5eMs ..n-31: Y;;rn t 61;;~~; &!!<!m so~.p, ..... ()rOin!ll~.t Ci~!1tm, 2:1(') tth
l3~nlMltl~, 191~Ul:
~!,Jg~~, U~" H4
I!oate.:ll'<lJa(el,
121-U.:l Ill~ck .;!iiJllchimi, Oli"" Tcii0l!(~, 13,~.13-2 & Ill",~~; &!!<l:IlSlin ~J!ldV~tIo<.t M~I~, li.l4-H~ Ill~f""~,,,,!!III'<!;!l ..17~mi?"l:i[l~~ifI'b.llII~, 19.:l-lg,.~ g iE1il'Nl'l, ThIlil'O!n!lI, lE<~ ajLJm Bean'ball~ '" ~1l~~liletJtl. 1so ~.;Jr!ll1.-.cg '1.1;,. dri!l;ll;ti!1 :UA ~iM!e~,,'I Owrri",oj!~I~~k-E~~ Pe<l~,",it~ PI~"'I't<li~~. 1.2'9-'UCl
a.oa",
IlIa.:k-e-y-.e1Il peas
1[lI~ck,.EI{<:d P,e-U. nilili"h
I-Io~tl;e BI!a(k-~'i'~d r~8s.K'Qrel!ms.. 119-HCl I!iI"n~"rti~M!

~k~hg.,..
6I;id:p;;o.l'iotOt
.. ,
u~.nG
(;111I~ef IBoK (]j(lf a:.Salla,

p:r~ft.3rfl;]Jti~,
r
H06
IL~]'
Clhl~atle L~ntltBur~ers., ]'l],-ll.t otIO.'I:i.iI!if!:lifri~~, ]1,ol ~ r'i;;d Cr<!~~ (l~iQn f!~m""Ii!~, US Fort.y-(]""'" Clllo:il:p~$ ~ IH~~.~.ol;,. :!l2S-12£ wi~l;,Tm~'iB~~ill,~$.~~ H'Dr:;er;odi:;ii1-Dill H~mlViu~. Us H'.,t~i., Bh,cl,,:.·E'f,;d I' ....~.i.,c.r'';~'''. ~~120 n H ~11!!!!l1!'~!l; !'r~g!l~\i." 1 ~'r-131il .'ilIa!M'no-alan~ro liIurrilmws,. nS! ....~!'gg,,!lEl¢! ~g.. n~.U~ t..'Iliro udoo :;;tir'1fir"'IIi,I~~ Gl'I!ems!.. Be!ilms,1~,2-]JB M~~mrMI~l~ cam ll~m"l Pil;~rl ~a~, 127-128. niultFitiOO/h~tb [jj~m~1i~, lB. L~(I. "~.lS.~ 2
""';""~C>1m'
e.;.n~ d~m~itl', ,. 'llCIWI. Tmt O!Ii!~M" 2GS" 2(lG tr.e~n5 and, 266 ~g,g"., ~)(,r;·~iIl7 ~laimS<!:l1Id, llI>5·-2!5o!> sauce ~l1d1" ~S
~;r<J~tilb!~~,
"'r!~, 2"~
~aSiI.iU~d,16i1
Piil:taHumiftl~~, 9 U QllEIIO~. w~ite Be!a~K Kdle ~tew.2~5-l~6 Quiino~ Sa1a.:11 wl[I.I!II~k: Ei.ooa.ii1S .t.17o)s~tedl OJ min $~~d~, ~:~.:);~
Ilr~lse!JI catl.:bagew1ilh SeliIan, ~7 Il'f~talXllilfo,p 1l;~fuilts.2§3 l!1rg;Otf~;t: ~"dwi<h, :l!r;~ s IlrQcaJll l[li'!fO l!irellooli GIif("'fI.~. l>O4~20~ ~rQ.<;Ql'Nt~,SiS F"~l,!,-Clml'e Chr>fl<j:l<!:u ~ lllirfl~I, :l2!5-nfl ~,1~~·~ !!'I!~,!i. .~4 ~
i'lrocroli ~liooNl} nU~Fili"ifI/Ii""I~h II>.Mn~~, lOCI. 170 O\l''''!\!i~~'~n~d ~roo;>~~~I~, 1.QO P.as:t c1)JIIBrocc:oII, 1G~-170 .. ~·tB~I;<1)!illl"g~~I1~~, $DlIP5 ~nd•.~.(!>5 ~t.e&crilli~Wlllressl'"!l ~u99~~ti~n, :!I,7
C~yl in"''iJrer f\k"l4l-~d rol;;(t>Qes'(oCaLlI~P'l'I~) and vsrlanons, S<l-55, (~ul.i~a_r P.. :t" :s.... '" .H(f"';!H Herb-R.o,a~ted caull~~r ~ Elreiad crumns, 1&11 ~~in:!l~h lL.a~a!llfl~ WiiUn R!:laS~<l'C'illili~ow~r RJieotta &.. Spi"~~~, 11\l"'l1i.~1.
~be~llI1.iI19/df"'SSt.il'9
S<J9!le~[lon.
~7
Ilrocm,lJ'lJt'l, SiS
Bi'cllei'il ~lilIdtt!l'IeaTll"r,\!i,
U7-U.a
1l,'<IiIL"!l, 10~ ilroth POWd~J. ]0 Ilr.:mrori<:e iJ.B~~i!I, 16§
e~,~~!;.
:iiprQt~.rt~
5pfQ!Jt-f.lClta~~ Ha~li1, 6S Uii>0tlo (milii ..~i~hSL".,ot i'<>t. ta" • .t !'i",,~,,11> . :>:Pt'OW~~. 2JS-;l39 SIi",,,eclll'_~.b Spfl:li!Jt~..g2 1~!~""l1l1i!1ig_ldr'l~~iOL~, ~~gg~~!i~n,:or BlJrf;;ll(lT~lJ\P'I!h, 1C;1-'lo52
Br-ll~s~l~
B.. ij"!" Wr~p, ::!7~ ill!l\ilm. (13,

IlUf1!errs.(hipCltle L.erliDii Elw~ef~,123-Hi~,
Pi.!.itt~rnu~, sqL!iiIJitii
Bwttem~t-Apple :50U!l, 202-2'03, Bi!J~~tIilW[Co.:.:ocIU!i[ iO!!, ",O-t1 R Kj"~~y iI'J~J;I!71,!t a~tt<;!.nutJ~lI1l]b~ ~t<lW. 2'SG-;2'S7 prep&W1f1'!l,1'02
'Cili"lii>t1t'~,'C",..lirf!Q\,,';'rM~$h.:d l'Qt;!bo>O~ ~l!Ilii'~U) ~i1IE1 ·.... .. ttiQfijG. ~~ -S~ ari ,C.,.fi"'R,;... ~.d FI,.dP"",p~~Soup, ::!oo"~m 'Ch~r!! e;Moverde \Il,I~11I [run~lll:.ed Tellll~eh •.212-"'1], pf1l!p;l!rj~g, ;:l:!.~ 'Ch~i1'Z1{ 'Pots, 5'5 'ChiCk:Jl'e~S CE"-I;i-~,.:: t~~ RM ~pP"!r So~p, ;~M-2iOl .. u c~'kk~ea p,k(ata. HS-llli6 C..ilr.odIC~;fl<,p.;;~ ..&:..Gt"..m~,;~Filll~iam ....2.l:Bi-,H'g, E~gplal1lt-Chlc~~ea CUrl)'. 210-2~] O!.If!>r\!,oo.y OlhielkpM.~~fjlmoa 5.9!!1d,l!S R;or~.,.r;I,¥,,~o.i~li;p~,,~.I:..B",,~~!i, ~;:~.~~~ g~r~~nw~our/lle~~", In r.Ao,aot,O" aufllpoiO''&'2,,«rni.~i ..~.40"]SO' Siilh Chi,~pe<!. Cravv, 5<1>
501' dl':l.'li!ilaf",l: 1iiIi!Jrn;ifriU~
C':blt.oge
~r~i~~g CO!l!o~~J!I'iI s.;,i1~n..P7 wi~h

currled Glbba;ge~. Fli!a~, I H €;~~~reli!~ Dr;;;~~i~8,4~-U C<U!~~rt~ave2 wrap. Ul Ci!:ts~r 5.3I'adwith E!i'!lIliIIlJIli!:~fOi;1. <l,2-~.] ("jYm, Si;~r;;~a'!I~. 5.N!l!I:1Q~tj, l~O CaJleiurn, 7. S9, no Cafld!!lV.I'd.Witlfl Q..itio~I"'E!I T;:'ifrnpO!I"i, 211c,2H GilffiCef IProl";!ctloo and "J'lel. 5, '5. 1,0,. 10!5. 125,. H2,
·Chjfr~nilid<;l. ,l!(l ,chill O;1'ili'I;\C""~@i;J P~P"$,, ~4(i<.~.~,\ Gl:1iDo~l@Chili .....thSweet i i'Glt:at'!l!i!S Br1.!I!~ek t. S(}fowts,.238-'239 L,;,I'!~ilt hgpl~nt O>i! i r.1Q!i, lA~"44~ .5e£ot:!o'(!Jnrle~. ChI! I,.5t.ews '(l'iili-l.iIil1 .•-IIl:.o;tI~~i:1 Tf1fii, 15~
«hiP'IJ!le~
a:tmwt:,.B'9'
.r.
ng
(",rl;Jg"''f'l'r,,~:o;~ <l~lnll'l~ earMI1",ilrat:e~, 16l-1G<l. .s.ilfrflplc .t;].tlJflt;ifdlfl;iI~~Si,lJ~4 (",ritot>oeilin C!.lfTi",d ~!~'~E'(i!d Peas with PI~ntijn~, lJ:g-BO (~rf'l'!~ '(~rwt-Gln~er i)l,essi "'~. 52 n~~ri~it\",l1~O!lth II;oC~';fi~~, tO$ s!~iril~o;!re~~i!ll:l, ~U~!!l~~tion.:ti1' S.\llee'l.~ S<lItV M~ple Il!;aJb'l' (afmts.liJI5
(iIJ~!r!~\!'ti
t;mip"~I~ r.;"'~[iF'"t~, Ss. C~'lpMle CJ1'lli.....~~S . ....-eet !'{>tat:oes~ Brus:~~I~ I ~i>I.,Ut~ ...2Ji!i~lJg Ci'1'iD~~l~ L,;,nti! li<L!!rgin. U ~"U4 r.eillhO\iiill~ ~;;lIs ~rH.. 1~" 1.~,4 (hqwd~~.~~~
«itaRtm
Jala~eill0-'Cllmtr<'l H~IlI1.m<i!;, 139 Mn.iMd \iut~ with Cih;mtro it.llJlmll, 57-$~ In~e5W.175 ¥!Iir'i ,i.l:llill.eJ: ~~" So>i.ip illi Or.i!i'i,!!:e'&''(i.la~f:i\'',1106 I W -(Ias,sl.:: iliack sean ~ v>l!~~le ,c~ili!. B6-n~ .(lililllBme~~an9;; and di;;f. ]
;(l;;Il;gnl!J:!;; Elutt.emw[ ~sl!irli3ll Co.:oowt 81
Rla.,. 80-:;;1
(~~he'H' IMISil MiI'I'O,.27'0 (~~i'iI:J~t~il-a~IH!""Bi ''IIml, G,7-iS~
fats and, '&8 ~O;,;~lfljllfl!llefl"jn'il, rs

~:;l1t~!~n L(ell,l~!i~~,
o(ol~rd!~ l'Ii!JniD1ill'ljli~~I~~ I;..ii;;n~~, O H !'i,,"npp!~ CQ!!~~~, n

'(~'a~~~ila Gomm
(~tewed.r. :;.auteed '(01 lar(j~}.arld
S-_::JI;:Id VL1ijtli1llJi~r.~! 4]'
cililJllI:Jl!owe;r C~uli M~"n~, a, lg4·
«001:01<1;""" 3,3
'c~ppef. '~S
~~~i"bi"tI~. :!,O~ U,~ ...
G(lfi.md~r
U!t"ir.2llfld~i"
Qj~n
M,l!Iirnrnan1s wi,tm ,Cm(!j"j'f TOOii!~s,
:[02
<:f~5hi~!u~i>d~, 2210
Cr~'T1~~ CQ.:rJ;], '.J~, Fres~ Com ~ 5Glil ion corn I~read. 2JU1
5pley BliU;e I'\Clt:alOO;t Co:>fn s.a~d. 1B-19
"1'5Siifl5iS;
5~llIreedi
L'!!mQ~-['liil C<l~liDot~, ~5 lKa.sII.a.1C Mu~i~roomswrtli1llDi.II' 73-7<1
IBa.I!'am ~vi f1IilJliilrett:e, l~ Caesar'Ch;!li,<~~ D.F"~~img. ~,3-44 C~~r«-~ing~r D~~~i'",g, ~~

Dr",~slfi9, 16-~~ ~n::$h Tg~'t~
CI'MiI'n'( HOI'~~r~~lsh
Com pa~ta, H6 c;:;.~~ "f'g~.i~! ~'lJ¥I~;lIln ililik and.(;7.7'9'.:2,~ 2

pl!ai1t-IJB~ed
e.;.~;.gtU:;l
$I.!mrn~
llWin'WrridC<:i'-r[ij,t,\I~re
~hQWilllr, 2l.?-2])l:
~~!5~Pn::~;;;i!i19~ ~:~ GreemG~dd~~~ e"r!ic Dre~~i~, ;;:~-ll

Cr.c~rn Qiijf!n",!M[~'Vinai!Jlf~'l:Jte" Ori!~~,'i"$~~!'ml
diet~i!I"~,
about,
c..tlil""
265
C,,~.ccilJ' S"I"d with
Cr~Jl!bm"ie~
oraf1lbe;rry-Cill~tllew
1'1.''''',47
21 Vi!l~W'i'~~'I'. 4:~ 'FII!"'BlJIt-lLlrn~ iJra.'I!>lIB I)re1,~ln .... 34, RQIiT1@:'~~Q [lr~,:;.;.!ing. 4l,",.4~ ~il"'G,tuilr'l' orl?s~im~. ,2~'-30 SutHllr[)e(ll'''ma:tfl-Waln~t IDr.esall1l~, 50
ClearnM C!J[m, ~.
I!<i'l/anl!, 61'~53 Wi!~m M~~!;!r;<;I<:l'!F1' \'IIilli! o",~'~I:>~.ri~~, 3S-3~ ~!i!d

IDfO<5;!in9. 3&-17
lU~y B".':'~.,Gh;""~\1 S~i.I<"" 17,l

lE~alll'ame'
l~d:llI1l\8ii'fi;;
Cl1eam;'f Hor!ie~,i!ldiih
PI!!~t... 175
Q~'~mvM~~hroomi'et!!II<;<;im~.188-U~
Qiiilii"~ Salo.l",il!li 3:['-12, I!iliK~ 800""'.!:. ';';',o,"~.<l1 51 rli,j;i Seeds.
CI,.!~i;;;HTo~.ilIiTI!I;l!
~!.~.
spin.a.m lil1g!!line Wlltitl E.~ilJm,atnei"e~tl'l.H.ol,-1~5 ~u.lii ei] E<I,,,,,,,onio,;~~Iii!!l, 10 R
!E~~DI,mit
Ca.;~i!lrSlll~tI 22[!,-,H9 wl~h Eggpl';l'1t-CIl1;~!<~;1'! IE~!;Ipj_amt IDe~'IIaklj,.
~Oa1!t;ii!l~~~, n. 1I
Omi!K! Ci!l:lb~~g,1.I)N~.lU
ClJrFie.:l Chifl<:pl!'aS &.,c;,reens,f\!~ria~l~
E!li!l ilda:ilit
101
B';~Oifi. 4,2--43
(~r<v, ,2~I).~:):~
C!J,riC<:l r,;:'iOC," Oi1~m H "lnrnu'., UR Q.[rrie{j :><:;r~mbl",d lfMU wm Wilt~d Arll~ll.IlOI,156

cruti'i~" Chili. :s~ws o!;!i!'i V~~~, ~Qn P'~;P<i!~, ~,.,(l"~'H cnl!Dotie 0111111 wl,tlri 5-'UII!e~Potatoe~r.. Bms~e;I~
Egg~l'.lm~ lli;il1li1"h, ;B':'.a.~ IE!iI!Jp!:amt lM<lriinil<rOl,.lg(l
~~mil Em9P!i!!1I~,(h!lp i MQI~"

EIllWisifl'l~~, Ii!
~,gr;lplal1t IPfwefl~al
•.~JiiO-;!01i1 ~~lr,~~J
SPrQ"'t,$, .~~~~nil O",~IG BiaGt; ~ean KV~~I~ Cnlll, 2 ~&-.2H

CijIffle~1 ChICt:Pe!lS.1C Greei'k!'fj,f~rIRtliOm.,
[l;ii;l,jt_m,;~[:!I1 iifri~",fl!iid ,d'iO!t:,I
E~Girole'. ~"uireed !EKaF{):i~. 1.01'

E~~rClgeill, 10, 141:
228--1:H
Eg~DI~nMIl1!~~I"!!~ QL!frV,,~ ~(}-2:~1

E:;!~pi.ant
~<I"ipi'ri~n~
1'f000001'l~ai, 2G&-.~61
~ci", 22!5 Po~toes,F.. ~~i!i
~thii:l~i,"" Mlm~t, ~~~7~ l?\1~r'l'olIiL~chl.~lq!ea-Q~IM.a
sasad, ie
!i;!!italil. ~'S~-2!S!,) Kidm@'\" Ei~01I it IButt;;Fi'i~t J!!~~baSi@'W" 2s.s-2~~'

Iri~'hI Stewwlith !,<;n~il,t l~ggl'!"m~ MO~OCCi[[lI P,;.l.Ii>b",U" r.,.I~I~, ~~~,4~
hl&(.,1 l~""~ RoI<ii,i;;"I,
1i~I;o,f'lI.~
Clllo:pe!ls1C.lUeehl,r:li.2.1I.~-~3Q p,;pp",":§~"iik ~~_. ~7"l\4.B J>rJ~tQ-SDiJ;]<!dl ~ry, 23i-.:i~:~ Qiiill10~, W~it.;; I~~m ,'- Kale S~"",. 24§-2~6
f~J~,fi!!I!.I!.'I'~JI, .271 ~t~
a-i n
w.~
,abouit, S--"!I'. 3 3
21l!d...., ...!I'n'!.!~'V'ig:gt~b!1li.;.,;,r!1'!~', r 12l~·:l:l~

srnoky Ti!!1!1l[De~&.'t;reens5t~w, 2:54-2'55 ~I'~C~ ,~rn", ;!;~S $ur...fil'!! 5~it~n. 262-2.6~ il~~llImOlJst.ed IRQQ1\I.,gEOt.alD~e ,CUrf\l •. :l:34-.n~ \o\!iggi>ll''''~~!~ S;Mw, ,~$;t"a~ OJrry Laltia. 111>1>-1:57
gt~~~~r". 'Q'
i.mhe!llt~'I' F,l;lnm~,l1 ::;..g~:;,
salads ami. 1.2" ILl ... ; mell.'lt.tilr, a--9 s

(;~l:;.h
i!i!g~
~.a
!'Iller
~[jcut,
S{1\!1f'~~, 11 3)" SS. 120. "i"'j!-,~pi:O~ [lOl1i>l:at:lJSqU~~Ii" 1(];6,
s, ~,~ t,
ns,
:i.",~,~SS :
IF!irl,n;;lr!~ii~:;;,G
ID~I. I1:M Le~tll'!;' Ro<l1 \l\e'flgi~ 1iJ1lJ1 •.2il9..:nO ~~Iiit;~!t~..q ""<II, I"i!!'l.~pi~~ [)[:li<:lIt:.;:I ~q""''''' ,lUI>
Folate,.
[Ji!1
8~. 170<•.2",3 ~'<1l,,,Vi~;f11in Bl ~"'O,vi~~""i"~

Bro~eol
H.w.""iildi,h"Dill
HiiiTIifl1lii;;,
H:!i
Food P'fo(e!!5'Or~.I:5 Forw-c]o)ie ~l11k£o:l"~ a
i, 125-H&
,INDEX
I'lO!!~h~Qr,,"." ~~~Iiioo CQm IIl~WII, ~44 F.... h li"m;jJtDS~I ... D""'i,1;g, ~3 F'r''ilit
~aJadsil.m!jj, FllIsilli 1<'1,
Hlottj~B!ad;-~"'e.d~s~<t~~m.1B'_;12(1
l~umJnw~
::>n-"I~p~p~~t~p~~ Roo~t~d V'~lie rrirmw'ilNa,
161'-163
l:o",~i" :~37 Cwrrl~d .. rean anloo Ii IlJiJ1'11f1U:>" 1311 Hor~era<l'i~h-llliIIIHl!mmu~, In H~m""l!!~ ,Am<ln~ u~ Wr,;lp, :27.0
jalapel'iO-CIIIillUO H~Jlltm It!;, ],]9
J1Ii!,rp'~.
Caul~pms. 5!5 {l"rnlie r>llJf!{-'Cllrie Cli1jckp;e~~ i.Eif'(l(;mil, 1 0!~-'1,2G Qi\Itt-iU!rmo~~rt, B2 e...!r,<;k!' M",'~ rgg",;.!; K~1~. ~!I.,~Q {,'e<ori Goddes6'Garlr.: Df\essln~, 26-'27 nU~ril;"n,"'-"t"'lth s, ns ~m<!~l1il'i~!.12G Ca~lk-tl",rb caUlllpQt~, 5 5 Gi~!iI~r GrTQt-GIng,er 1J1e~sif1l~., 52 G,ing@fIlo~ GirO'!' '-~. 17~ ~in~er r.1i!sltled :lll'l~~ I'9t;iloo!!~ t "'J1~I~ ~~-~4
carneJ'I"JarlelIl'
f.ii;~1l: d·hJI'1l11f!l!5.", lj,oi,:I' ~~tEl!lI'l_ed iP'ePPeJt. r::~J~m!i!ti!H~ mmus, 1~9 s...... "t Sli.,i~ HWrnm'Ul~, ]],8:
v~fi",~""~~, U;"\U~
tnsu lin" 1M WI~h50tew WiI[ft I'<:>t:!Jloes &.Se,ltR~, 25S-2:§J9' IHlJ1l" , 170. ,~I1t~.24~ T
Iso~,ao,rone'S,. 6
"'"~"fit
J~rt i\~p;;m.,gl!!~, '~!

K .. !,,~t~ O!i ... ~s,
Jalal'~~o-Cill&ntr. Hill IIMil1U5,. 1,39, ..
peel,hlgfil\t'eO!!2;m~"
64
Cn~~~rnic.iM~~,U!I~ : CQddes~ NI~ol~.2'5-2G, {;r,aiii~ "9<W11, 1!h;!" ~ng. 2G~·1~G SU,aI~~:Siol:e'dl~he~: ~pe.::\P<" [~ C·,~,,,,V Q""''i'Ie.IlWI. ,2,'~7 Sill!!~ (Dj.ifkpi>.O ,Ct"'~'f, ~6
(;~~';m~~Iil!7l~
,a:MwrAowFot<!s, lSE; M~~i!1".';!; y,!i;-.. ~g~" lQ<4 Rl!dl.l!liJ1let.. t:;aIa:m<lt<l.Tem,p~h. 1'57-1'5~ R9.i1,.t~ Il",d If'<:pp~.t. t;;~!~m"~., lIIm",,,., lll.l H
KOlle
GMlkk'l' MuiShroClms i.Kale. 8g-~0 M~\IIi~~<! K~I~IIli~I. ~~~ F1wtr,Wlonftlealth iM!n~~t~,.6. ~,;;:llO.229 Quii'i'iWl. Wlil~~' lI<;~tI g_, K;!/I~ St:o;,\i, 24~UI>J; stum in~dfO!!S5i ~~ ~u~~estion, ~7 K~~lfl8J
'Gre:em Eleil.lt~ with iThall !!lasil. ~~-!i'!!

~~i!'-!l'l1i!ifLjgJd!1i~;in.9~l,Jgg~~tiQn!1
:9,7
Cr.een ,t;odd'l!S5 c~lillc IllfO!!ssi11I~. 26-J:1' Cr,eeJ~ <Jnlon-Mis~ llllMillgrette" 21
(rums
bee[ (lreems,
.to
'Cumi.::tI'Chi':~p,,~. t.,Go.~mS,N,;l'i~~ifl"~. ,2,2B~.2~ (!JttJ1n~ tl!).~, III '!J gro~ i~g, 14 ....
Hg~~;~,
!'!I'• .;&:.~~<;!I
Pl;',;)'~~ ~r<!~R~,
U~~~~~
s..a,I!Jt;~d Kasl)a'( MD:S!~rooJmwi[ilI '[ll~, B-74 ~i'L'il>eii, E.99IilLli1t ti:i~tH;Ii1. B;2-S3 Kil!!Ji!~';' [E!i~im alilt~'~lilt.I;r!1l1~';! ,t, :S~~\I'r.,l'St;~2'51 KOiMIDUs.el!lWe<od.H4 ~l'1rm.. ,,~nd A"'~""~\l~~~;I!~I~ ~rru,
"'bti~t:.
r~
n~·~;::~
M~(~ e(I_~">(La~nb"S 1~~tU(e).. 15 Mise Ud~rn ~i"rry ",i'~1i (,t;"';m" a. B<)iJJ;;., 18:;[i.li!Ll n~tritiom,il1e"'lt~ ~n~fi~s, 1, ,2 510
'~ala<I:UtiOl!, 14,
I;;rli led PDrbJbeliD.5jlfani<ltjon~.

C;~~~II;:;I!1!i!i!~Q!
Srn<lkv'l"~!')l!'Ilh ~ Cr~Q"~ Slomo, l:5A-l5:S
;;;~_J~
1m-111M,
L,m'!b~ !e~t~'il (iol~~he g!'l!eJ1ls},3 S LilIO~W, 266 L;;;"!J"'~' Si:li~;I!I;hL;;;~'!l "!~(",,,i~, Jl;g;!;~d (~'l'!i:flg1,,!!qq Rlrotta t. spl~.a.(Ii1(. 17g-1~1
L;:ral«l
QrIr,(-il~Jliloo 'l\Og,~rt" IZl

Lemo~-~III C;m'II~Q;ts.!SS
tti!C~"m~ro P~PDU~, U~ Heart health snd diet. 5,6, S. '9. HI" l,2 5, LQ,2 1-l000I;-IRM~!),';d oC;j:wlijilfiWOli [ltO!~ Grwn:.IH, 108 &. Het"~s., ~teOlrnin~ ve~~OIbl~sand, ~6
l-IoF!!02ral:lii511 ("""""" HI"",cr':lIi1i.h ll.g,;I:;i>9. ,~~~~;r I~Qrser.a;ji~tI1-DlIlI HIIJnJ1;lus. 13~
Le:n~il~ Arabian
Lentil.&. Rice So~p" 2Qo6,-.W7 lo!~~ll n"'f9~f~. tB-H4 f1r,q'!'~~fd~ p~ !~nti"'. 117,1~'~ LeJ~mlla. ~~~plan[ enll:i M<lile. 2001.2-'241 L"if!~il9.GI"!lif!~,'~. % 1 L!Jt5"''oI\i!Il~i!!!s Lellltil ~p" l'~'-I<)~
OHp6DI~
~IJItFitiOO/h~tb !Perl~t~,~" 24J. p •• ~l!Id I!.rum~, 124 JlIi'd Loamti'lt r~o;)<;>t \.\Ii9!Cli~' D"I.llil"2~O red ien~llI~50ur"e:Vsuwstlt~bes" 2007 U p~;~~'Dg\!,1m,loin~iI Sh~p,,~.d~, I)i<;!" n1'-lt~ ILettlJ!O!! '18lfi1~'s I'Ht.uo~: 35 lolltru~~'Wr<!~~ with HI~iwl1l-M~~tinillliW!fll, ]5,3-U4
~'I! ~titytim'1l tvwes, Jl Warm Mu~llro~m SBla;~on ai!omllefni~, J5--]6 nn ~tll'~ PaIi'~II~ lmili~lffllJriTii
tills on.154
s..
iLlrne'
t.i}l)Q!lI~
N'i;:~i"",a:~, giS ~<lIl<lVltaIl1~11 B],:l:JBvltaTIfiil~~ ll!'i~l:Ii.", GcddC~",N;~ci"", ~S~[I \li'~~"~mc~" Rio. N,,~dl~
4$~elL$ S;ol;"d
"JroG..,,,,,,i
wi'lm ,C"iJl .. 1iI ,c;f''',
OI;il j-[Litm!!·F,!:u~De.:I iOrU. 1~S ~'IK~ wi~h '~i!~ tlN;'i t, ~ilT1~, $~.Sll .. Pea.m'lt-Lilmi~ ~r,~./;Ion Ores:>il'l~, ~~ ~.ltIIi!it>olilfl1l~T"iflip.~ 1koW1, 1~7 b{>'ls;;\i\!!g~i~~ 6.eMi! :>o~p, li,~:i:-H..~, !!MI ..... (;QCJ!(Dooks, 1-2 fat
~<li~Pa~tiI
~p:ri
.... "':;rnlf.d
~~(lut,215 t4~rI Bcr:wl.I67
~Jj'Ii~!!",.
t.ill!tritioo ov,~rvi~ 5-1(10 ...... toI'iilrltIQI1.aII'f'!'asi!.. ],70. 173 t!I:iI~~ f.. t5~nd,'!J'. H.M i'l'iltj'i~ioolheiil!ll ~e~e~B" 9, 12, 3l
~.. I;o~~ _"";II,,
M!a.~ "" l!'el!!~. l~~ MI~h~ ~reeB~ (larn~~ let,twce}. ]:5 W1~if Di!ill,,~!(f<»d proo ••• ".). 1~ r.liaRg,1) IlBQ lIOealils" 13], r..~aiillatta:1iI G~ii'i (lfI"wtI~t', 2]4-1:1 ~ ~;tp1~ ~!{r~p.lOS MlariIYIra, M()IfI'~ M~Fin~ra./Y~r'a.~IQ~i5." HB-,]'!I6 M ... ~I .. S.. kC"" Tll'U, 14"" M~,oSh~dr'~GI .....th (iDmtm t lilmi~. [;7-58 i W1ayo
n, ~J
SU<ll~ "!Js.-ljik lypel
QI"'-~~
~!~~~ k~~" jI!.!"'li!i~i" 'O~iv';1';;~~,Ul·l ),2 t iM'<!i~ t:.aiaJi1l;;t<! !)Iwe~
Oib~~t, ~O' CiI:lttl.'!!w Miso Ma'fD,. llO PiAllf4ii~!ilr-i;IH~I!!~1i1 aQw~I" ~~I

Me?;l'cilDil,K~le Bowi" l'!>& Millet;, HIIIQ(Pillil Millet;, nl"'lg Miso'
Qifn.9"'·:J/~mtcgO!.G IT"t~y.. ~i<l~" ~',12> ~:l~' QMG Ov~fij·a<!t;eod o,liIioo !liin')S.. ~'g..-G~ OI~loo~ Q'-!rri~~ ~!'!I~n (l~i~n H~~~~~" :~,~$ Greem en lon-lMl!!olllmlglrette. 21 9~.O!ii,~;;i_ 'd, ~~i!oll iot'i~.~l OMt; O!ren·!I.ai;.edlOnfoollRlI'I~5, 59'-00 s~l!Ilke.-!l onion IM<lrlllllra, ]195
Opg .. ·If.o~."d Il'q.:rtoOl;I<:lI", R"U~.,,,, 0170
Appie-1M1s.o TOfu. 151-1'5,2
Gfi:~rn OifliOrn-lMi~Viiiai.g-t~~t~",1,1
sal"~5 ami. 1,2 Mlisa,Udon ~tli'-f"V ",",till Gt"@fI~.!:. B~~t'i~.H2-,],B3 ~i;o;i"g ~g\Pill~, ~,~ Mole l!.l~c~ B"iLli' iii Red \/,H",;;t M"I", B4.H~ t.oli~~il.t IE5]9!!,!amt c~ili Mol~, 2,*~.2"3 M[jm"~"'~rIMra""'i!lrua~iGOH, l!lJ-19G Mlgn(l~rI~ttlJ!r","d f~rt:;, ~ Moroccan (]h.ld;;pe<as l,.,i:!UlC,ehlnl. 2~9-15(l Mg~k",.wi~ CI~Ib'W~~Ii'" :;;7"0
orarige·s.cel1ted lI:roeooll" 100 Qr':'ifl9;:",St:::.:.rm~'Vilfl':'i9,i1f:J~nll!:'~ :1, 4 Or~mg.;!~ ~Ii~ing !<!grn~illt:J!." 319, Wil~J!io;<;~! .. d",ith O<rii!m~~J!,J!g~~t.<;~ Ji9'-Ii!® Om i.m, o.;~rn, !;
~~~;,
My~hfOOOmS
f'oId lIh~i S;.!;:d, II J"ilfijCai'les, SC<l1i 0m p·otilto Pancake~.l>l-&2 1 PapFik:JI. ~~et il!l.11~~!:.. ],il.g r;;,Dri~:<!G, MUGIil room t(;<IIliIfijeilini.1t1-12:.B:
Pa~t:.a, ",!lcut,
dl'~I1t.e.re>lIes,. 37 Q;lrii;mg~r M:~~~P;)Q!Tl~ wi~h ~A~[,!"I' V'1rnOi~~,. :lOZ Cl'eamv Mlw5~room l'ietru~dlle. H~-]lS~ Gi!.rl.i~1C1"Mw~lit'<iot<ii'iM_IQIii!,. 8~-!}D t.1Ius~roofill ~ QjJ Bellini P.~.:I1'ri 127-128 k_~s"
Mus~r'MI~llolllri~ll.r\lj, 1S1§,
lG~
l>!!"'I11~ i!nd,il6~'
IBI~fk·~;;';~ p.• ! &. T~p'~h ll~i'I'ti.llCI~, 1!J1-Hl C~J..m ~o;;;t!'!~.~I!~,t, St!I;!~hq<~ti, ~i~ dle(j~IIiI~ ~a'bei~inglrMlelrt~, 1M
t,IIU*IiI."~if!>TUb<s" ~5,.gG 5<!~t:ee,dl Ki!Shil ,t_ M!I~mmOOl~ with Di!l. '7~..j"l
~i"!J,:~~~ Crea.onl' Muslnroom Fertt~GGil'le'. l~.a:-It~
,INDEX
P~~t~'~[irt~~1i)
(U~r", ILo'k.". IM,.,li!l7
'eqyi~r;Jij~!1lt:~r.1E,4
!'WIlli Roas~e.dVe~le Il'IIlrniillera.11>7-1G8 G.ing~r !)"k Ol>Q"l' ~~, ,I:. 17(l M~(' ~nee5, il8~
M i~o 11I1l10IhS~I~-fiy:Witl1 Gre~a
i'j;rytQe~!rQlJefl'~, ],Q, ],"1,2, ria:,at,a, (l1ieklpe~ IPlee~ta. ns-ns Pime "~l', ~,]l),II 1 Pill1uppie 8MJl~ifI~~~ ~j_ite~llpl~ Ri~e,. n
Pi'1oQ"PP!"!CQ!I:~"l!~ 11~
r,!~n~iJ~t1;!i Giriil;lbe\a!l c;wrried eli!rlo;,-~ed re;j_~w:i!4lI J'1~nt~iru. 120-BI}
n~tri!ffim/Il~OIlthl>!i~efit~,l~3-1M, ] ..a P.asta roJlIBr~((lIIl. 1G9-110

1'.o!l~;!iI
B.e~IfIS,18;t.-l~:]
de I,,~ l\r;jg eI~~,:!77-l7~
P~t"e
l"il~IQl!lwlllh~ln~~h.U5
Witlll Ro~~l!<!fI Li3;llili,ftiowe.r Ri~"t.ti!J,!;.,
~QII!'~uhyb~ti~~t<iI~"
Polellltil
:~~()
Sfl;lfIil:I:n L8~il:g ilia
$:pim~~h, 1 "~·Ul
SfI;lha."I~ Lll1:g,WlrI>!.....Itl~ Eolamililile Poest,o,1 T4-H~ Tt:'m~"h HlelpOl', ir~tt;;)ri~ P<!~ta :5",I~dl !l.riitiho hiM, B~"'n~,~~ W l'l'p~~,~g-!!S6 Vi~1n~m~;i 1'f7I~~h~s "rlliil!~ Portobelk,'S/!;'arlatIQii1s.103-10~ OPO;;'-HII:O<II PlJrl).I .. ,mt> l70 if'oFt.olDeiL.o J'epper Stea.'Ii. ~e-w. 2AI-.2U
r.:;1i(wnSi!lt.ur,~tedl
II:~"~""
IH",~Ih., ~~,
P~a"'S~y(:e~
ab<}Ilt.U~ (i!iuli MI3i"in;ir~~0~. 1 [.as-V Bree;q' Cmee'r~ 5auce.II.H Edllifri;l;m<! Poes~o,U~ £.ggp4~'n'tM!i!ri~O!r.;, l,g~
Le,PI[il BQIO~m!1'n.1I.9G,
!:I.\'~~~I~ ~p",",~j')gl;;;l~~ Ci!lUllnawer Ma!l.ll>!d
rO[;ai[.oeS(Calllilp.:>t5) and lIarlll>-
~i[]~~ ~4.!o~ iri~~ StEM'wirth f'Qt.O!OO<lS t" 5eitillR" :lS~-iS!l l'etu ...~n Plltli1e I'flUiIOO soup" 1.21-2H, l
!'QtO!Jt~·$:pil'1i!~h C~n\!'.~:)'~-i231
scalllon j>,J)!ilOO ~,ilJIlC"keS" Gll-62 Scp;~'r iI!!~..; ~t~t",,$. Ca." S~I~EiI, :)'~··U ~~~s~i~lI!i~~ WDeos. 2:~,~ !OOp{pin>;ls TOt. l12
1';1>4 M~fim'~r~, Put!~me~(OI, 19~ M~lfim"If~'",i~!i ~" 19o, "

M<;>I'!1'~
M~lii!i1~Ii~,Q~i~~"
Mo!f'ini!fOih,~:ri<!tiQ!ll~.l~'~-IPG
1!J,5 !W.;I$~1!'d1 t;i,~dl !)~I!'P~' ~~rif"!",r~, US: Sc.a~t~edonlon M!i!rl~ara. 19:5 SfI;fV C!i]un Ma~l... ra, 1'35 a
M Il:itlroOO1 M!arlm;ar.a.
~gof' gIn W{iil~~, ~~~~oo~~ Pot!la@,. Vl!'ij'il1e' pO!Ip!I~ ~tew, ZS<l-lSoZ
Rffll:t!i'rn
beans <';(1j!l, G. U1,. 2U, 2~2

slIlailS
5t!i~vM"'ri:~~n, l~4
Prf!~liIurts
~gLJ~.'. &·7, ~.oc. ~" :~~g,V~, ~4~, :l!;~ U

'Q!!imQIl
-Ei(JlH\I.
and, B
'~;;,tS ~nd,
n
DreS5Im{l" 3,~,
Peamllt-LIIIl.e DFil(lon
r,~\!I~OJt-L..-I11>! T~ffip"h Bowl. 2J57

PI;l~!i!I;!~M in~ (:ngli!il[]!~~jI·4'r,;I
in@" ~l'id.~jj$
~gg!'if1g•.~.~
F\e~rs.cat~l~n ceuseeus '5.aIM 'Witt] reil~, ,<17

P,~ii5i
'~nri!ld
[.-,pes p,g.~!lii;!'!'¥fp!~ !l«i!tll' f

I'oI!st.o
s.e"'I~.~>t
C;'lioba<Jli!.r. i"'lOlS
$.Q~p"
1n-4122
E\leJ',&y QliJid;pe<a~Qllimo<a 5.arad.lG Qlil~.:;..a. I~lte 1I<!~1'i &_ K~le St~, 245-.2,~6 W Q~i~{>;! ~~tt;JmOij~'~, fS-j>6 Q~I~oa 5<lJij;j willi BIaAl~, eaJIls!l.l(fasted '(!J~III B S"~tI~" -l~ n
5~lilJih<l(1jd,.B
.c;~lJliflIJw~r p~~~ SIJIJP. ~I:O",~U" M~rim~r~,wit~p~~s, 1~6
:n 1
UrRllrliNI Qilililo,s. 84 'Q"ill1Q';1 P~$,t~, l[jS·~"''''
F\e~pers ~!io~Hl.Q~~to!id I'.i!id P~iPV'lr ::k<~D, ;l!Oo-,~Q:~ re~ llell p;e~pers•.201 Roo~~M If!!e<ll i'~~pe~:t lK:IIiIi'n'i!~, HWm""'Li~ •.U~ Roi!S;te.d R~dlli'ell\per M",rtru:ra, 195 ~li.~lmg[ll's,.lg7 •. 2AS S,;","'~h li",g'L!li"~ .....~1'1 i ~'"'r1;nn"~~~e>, 1.],'4·U~ P~tD(MFllkal~. D, 1'0, S8. HIS. U12. 199
~d Lellltiit. ~OgtY~!Jlllie Pi!,

R..!dlliIiH6fll, 14~
n~;:
2(1
RoidV;t!!'i!t
Red
~"r".".jI'fiIiji"
Jifio/LIOrn~itii<D,.
Rc~I!J"n, Op~",·!'.a .t..;Eill'<>r~~b.II", 1«!~1iI"".270 p.i~Qm;;oviin.st,95 Seedr:s~'\Ii!!.arni" 11.112/6ltaHl1IliilG v
wi,,~'i!.1'\;a1.am<!ta efl1j~eh.l:5]-15:S T
....g!~, n4~~5
FliO!!
Ar~"i",; ~n~il t Ri~S' ..ji>, .101!;·:;!()7
e.!T!1!t;;!_~'iI~~ Ir~"'~i!~~h
r.i~~, 72
bmwl'l basmarl rtce, .2,1;!5

e.llI~:~g;rrr!~t.(;Ql;;gli!~tIRli~Ii!'l" fl;1.(J.~~
ti~mrm!~ Am~nQ us 'o\I\r~,!lI. ll(l L~n~~~l.!I!ra!l6W~U ioIol!:1)~-iMwstil.r!llTOI'\l, 15],-154 M,;,;lOlfl ,i'l! (I~I; W'o'iii>, .~.70 .. Ope~-Fa.{O~dp,~rtobe:UGlfIieulM!m.~.7() TOl>!lnll:~~I"iiil!l Lef'ro-""';I'S '!.i.rl1ajil. l71
\,!\~",gi~ I)gl;p:ig,
Cl'~l7ib~rli\'->(a~hew 6irt/;;;nl,. 61·~G~ u iIrned erl~d ROf~/ilarl:niol~~,. 70-71 I!'lil!!! rk~, 31fo Wil:.l RliEI!·~alaQwith Ofil.BIl)e-s~ lfj~iIi~te.~ ISe;eB, 3.~~40 lfIioiIJ~t:ed Red PoepDe<r fI~I~lifIatii Hum mus, ].39i. F!!ome1.@B<lWl,267
~IQflIiQ',!!_Q:;t~~ni'm!J!
S~~ ~ng, ~5]",2 5:2
V!.!\I<!PPI!i~~Deli91111I..:l_'H !lilit"r,~:tC<l filiI:, :it

~a~G~S
~[![j",', Th.'";!.rrd,
:!~(';
E~~vI:Ir,?~~,y(;h~~~:S;!~<;lIl, 173 liolsan-M w~t;ar.dsauce, 1~53-.]5~,

~'"I:;<1 ~~~
$;I~:Qq~
Fl;U~~i'i.
4~'-4~ pee!i~~, 2.20
:5a~~e,d E5cooroie', 100

Sall[l,e.:II t:a~lila UliII Musmro~im Wilt.I1i 1),11, 7]"':J4 ~~,~~~ onion !i.I!~rim~,r~.19!> scahlons Fh,:!n'C"ril.t S~"IIi!J"C<l~FiI!t~lI;d" 244 [ ~ reoi!n ·omhom!I~,• .21 S~~lli"ifi PO~ll.to P.!li11e:llke~ DI-4il $~;ort~~ !1l"'rl~v, ~I,l 5~illeM h:'rfrfI"u ~~~3'~l~d~ 114~Qr~, iillitti~M~Md •.H!; 2~~IJii .~!!~g'V~!J~t",b!~ i0rm;>, n~-;l::l:Y . s~11can l~t~i:ic:1;IC~b!;io.iJg!C wi~tf! S!lit~n, !J7 Ir~sh5t~\!'{with J>at<ttOe!5- ~ S~iti!Jlo.15$-259 mal<:lii19 •.262.-1;61
Salad splooe,rs,.15
~~~i[.
<lbout/tlp-son, B-1!!! Ilig Fatli:ltfO Salad, H Qe~"'rS'ilI~d with E'!I~J!'"M E!i'i~on,~;Z-~~ CiiIBJI~m COlllseous 5a1'ad\\1ith ~ear~" .:r1 &. ..1~1O.w.]~ e,,!wl!lll1el1~for, 15 Eli!!t'l'tI;I,'I'Ofli()~!P~Il-QUi.",oa SalMi, 16 Jiltl:, ~,,~, n" :l~ GM~~ N i~OI~~,. 25-26
:ns
gn'c"n;"H J'ild Th!ai $al"", 33

QUOnO~ So.'IO>dI willi
l!il~fk. e.;.."• .!:..17o.!~~",dl OJ m;"
$~~d~,):~"3-1 ~pi~y ~!"''!j'.~t·~tt~n s.....g.l~..;l!!) Stf~,l!'fbm¥-:;':llimach 5.alla.d, 51

Roll ~.d~llflI.!Irne SilJlilJm., OQo 1 Tr~Jttoria.h~t<l5~I~d with Wlilite ~~~ms,'1~ Vle8Barnes~ RI~ It4M€lIf! ~aia~ ..... Crllle~ Torti!, lth 45-4~ Wa~m P!IIIu~i;l~ !i<l1ad with, ClaRboerrtes. 3!5-36 WII:.l Rie.:e ·5.!1I~d .....ill<l OJai\g~~ AcoaJ~t.@ld 11!ie~~~, ~"H!r\I S·!e<l.ll~IDr~s~lnQl~ ~i1hil.",.rf<I". I. H :>~jt ~Mu~,EVI-4. ~l;rlt!Jb~~ru~~nd, llA coolkl"'!l! ~<i~t<!J ~l7ioJi,.166 ~~~rf!i!ili1...g '~g~~I!JI'<l~ Lilntdl,e;.t2i :>anG~l!aJV il.a~i!d•. Susl.i
$1,I!'!I1i!"~
~~!!~n, ,~1$,2":l:~~
silimct~il.r", OI1le1:;aJaojl.211
Se.leonllJlll1,95 ' S~ii'I<III~II. :!i!it:!l, ss P r :5~meoil,l!l Se-:s.!Irneee<la,to~smlnrJ,4111 s !;n~b~~h"it: H~<TI,,",J~, B~ Shil ...edI srl!Js6eis:s~rowts., !l2. Sn~ph,,"n ii'i~" IlJ'j>:>iJ!lO'-D"""ii U:m~ill SI;II,p:rn""!I~ ffe,.
117·n~
Side d,~l'iJe~
~I!J~~~,,~~ Bhut~;(l~ IPinea,p,pie' i!l;ice. Bf'li5S.eI~. Sf'ro!J[-Pct:!lt<:> H<ml, GIS
~~tt",m!!1t'(;b''''j;Jl!lt
SamElJarv
rn~f
aa
IDr,~s~im~,. 29-30' !/1'r~P~
CauU·!ID'I'I'er ashellll'o:lUt:oes (C,3Ullpat~}ilBil ... rtaM a '~iM~,!!;,~H.'5 CrilmWer"",~(;,~mew BlrV-3I1I.67-68 IE99~laifi,tKltJlileh. :!Il--:S3 IE~~iQIPi;J", Mi'II~t, ~'~.,;?~ Ci~~ef IM<!shedS:"'e.![ Potatlle~ and ApiPle~. '61-(;4
M;;.~nct! 'itu~,wil~1i1 Cilijjn~c ':'rfld
l.jrnt~'~
rui'~, ~O-~l
:>~lj;wiQh~i'lI1!~
5,7-S8
about, Z69 n~~ T~,,~,HI n Ike-.a~r",~~ 5.m-d .....ldl. le<9 IlUrr,l'iO wrap, 2~O CO"~,,,t·Cn""~2; ""1""1'" ;!;~1 Ca~~i!!fI Miso io1i!\!\!l and, :~1iO 1;;;;10:[11:1 w~~p. .~71
oMiC O\1!ln-taJl;ii:-!l1 Oni'<m ml!~~. S~-OO ~e .. r.a ~lliftiii'i'!l.6& q~inglli I~'~t~·ru~~, ~.5-i'(o
~illlree(i! I""'~
~<~lli,;n
,,~d MlIJsll FOOIlli .,.,,1~tI 111, l}-H 0

,Gl->(j.~.
~g~ a~" P~mc,~"'g.:\,
sc~rlet B .. r~-!!\!'. 6.9' Side ~~nles (o(C!Jtil1~OO)'
:>ill!;v Q]kk~~~ G!"il,~". ~ sq't I!rooooliilP'H.Ii~ii, n "!'a!l1'~!ilililg ,Q:Yli!il.;iIi!. ~i!. un(liled r-rile.dl RlcJe/Va:rlatloos. 10-]1 :li'lk1f ~hi~"'p~ .. (;~~'''lf.S~,
t!ps •.:5~--I:I'~ 5t,e!iln~I~~ tell1ll'elll, loB £I~. ~ (c.il'i'i~~" (hili. ~~ws,~ Sf!i.Jp~
5traw~err'(-5~11lIiIJt~ S"liII~.5],
SUi1l1rm~r L!:l.-in'Glirti~!!I COm.," \"eg:!li!! Chowde;r • .2.17,-1:111, $\I ~·dMi~,d 'T'o;I!17!;1!t~"'nYt l[lr!l--!'Iing, 50 S<J,p,~r!lfe.!~ Bool, 2GG s,u.hi ~II ~0TI"in<! s,;j!,,~, ~o :>Vlll!e!t;.~m $~JW M<!~I!!! BOIby("rr'liIt:s.. 105
~~I!.p-D~.i2ll.IfH!S
5law, CMl 5haw. 38
"Slwrw!f,,· 248
5fij1jO~iY~p~it tea $gY"'1 :~~.~ SGlJa ·[l~I, lih". and, l6S b~cl':Wlleilll~o~, zes
ung@r'1l0k:GI'Il'I''-S<l<tI.9.
175
50<rli~l1Il,5N':>aIt sdfit ~t",cm<li fcl"m~"" 5g~ps

abGIII:.1~7
~~gwl,:l~~
Clt!i~~tlI~ Qlil! .,."ithS\PN~~ i'~t-O!~~ l,~f'I.!~~~~ sprouts, .23~-139 G;img<;lr u..~~<;!g ~I!'~ ~gt;;l~~<;!~ o'n,d App!<;l~, i:l:l:·~4
mMi.iM!d >weet IpmOloo~s, 253
n
~
9nlee[ i'ot.ato [i\[OP Bisool[~, 251 T;,rmrilil1 B$Q:"F~m~~ht ~gtat~~~,15~-:l"(1
sw.e~t
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lia.co N Igh~ ~o~d. ,271-2] 2 ~igJ Ii.,~T"'~ ~.'.d., ;J;~ ElIa-"~.Beall\, 11lJailllin 1,.t 011\.-., '';'cos. 131":132 Tii.'niilolrind Thrnarilil1 elSq ~l!i1~~h.r. 5'ueet r<'J;it=~~, 1 S~..:i"o! Hifillrii'l<l Q:~ii'lOO.1I4 <II'!1'1P'ih about; l!Il I1Ilod.,~~d ~~., t TiCif!l pCh B<;~nlllili!!" lo;l~";~~;: t~ld(>V~rd~ wi~~ Cflllmbl'!!d Thi!1i1~li!h, 212-l13. salllt!IIl~, ~~5. ~!!l~V T<ilr!'!~ii1!l t ~f'IiI~~~ $t)llW,. 2~~~:S~ ~teiIJl!Illn'il.H3 ~ul;~~irut., r~~.~§5 T~m:~i!h Flelper. In-,],n S f'£.ar:sO' 'soy: i<lruftt.em pe~ Thoi b;J.il Gre~fill B-eilil1l~ ..... 1[1'TllallllOasll. '!I<!I,_g~ R-edlihai reru, U9
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nwtritiol7l/~~~"'lth ~Mfit~, 10.142 see<ll~ ,ernpell: 'FO~

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,oru
pine nLJ~~, l!H s~same seads • .:(>O ':!;.~ut, 14:1, pre~~1~9, 1113
.~I .. dl> iirnd,.12, 1-'"
sil ken tcfu, :U:

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&foi led Bli\<;~A:n~ 1fOS\J, H?-l.q,~,

Elliff':lc 17.It1~ IG]":lG2 ..h,
OIl
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RetHhai'Qj'w. 14,9 !i;e!I Win~ I.K"I"'f1!1;;!ta T~rn~e!J" HI'-],~;'1 Tarflil!lln~ IIBe! iellll])eihi ~ 5'!N!!iI!t "Qtartoe~, 1159-1IiO Ta,f" Olfiiflii&i"'fi"i. l!~O Vle~llaJ1'le~~ 1iI1~ IMooollie~ml<ld ..... th ~rUie~ TOj"lU, I 4~-4!J5
,t~~ ~~""P'!" .. 4
'l1omat~e5 ((!.ri~ncl~r M~iJ~rnrqan;5 wi~h (1fI~j"r'f Til)nfli;I~-tl~" .~02 FreSh TolD<!ro S.. I~~ l[lr~5!!!il'1!l!.,~~ sun-dried Tornat,o-Wai~ ut Dres~lllI9, S>!J 'Vgrlii!l;I, $Q~p, 2IO="",O~
'lilr<lllsFilltS.'9'
li'i'alrurla I'.ilsta Salad wllh Wifll'tJ! g~~ltIs"49 '¥llimi~s> Il'!!elim!ll. 220'
Illr",rn!Mi •.100 P,lneaP!lle'(QlJarill~, 'B $~~t>!i~·d IE~,OI~!~. l.o~ 5h"",e~ Ilr~ssels 5{Pi"owt~. 9~ ~{~m':Iill,g ~!!n"'liit!l"gg ste<lli!7illl>!JtllFi.;;5/dles~m~ ~U>D~~stloos.~6-t:s stioa~~ln1!tlJ!~. ,1I'~-E6 SW<>l!~ ~I t,., Mill'l" !!iI.'!>Y C.. r~~" ~C\S ;on.:! ~";I;b~G!;]'<l G«nen (:Stewe~ t $<lutee(! (;Q'JI~rll~) <ll11d ~i!ifia.'~id:fi~.l.!Og""lJ.lG V~g~O!~i~1"! !~11t>~n~fflt~ g ~~~vi_, ~ Ile~!ille 'Pot~le' stew •.2:51-.2 5;1 Vio;;b!>;I"'1~~~iIIiQl! r.lg<;!d!~~ .. !~d ....it" (;rill(!<;]l TQ(fy',4[i,·4!1l Vlmj~Jen~, SoN Dre55i~.~s 'V1i1eg~r!!"anill salads. 12-1], \lit~min A. ]1]5" ] 1m Illtam'ln Bl2jSvltilm~IlI~,. 7-S. S~:, U;S, 170'.,2H ~aIro F"I~!!i:: Nilli:ilii: lI:i ~t\liIa"ijj Illtam In ,e. 7. 33,. U·,O. 20]" ;;:09 'lJltam:i~ K. :l:'O
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Unfri~<!IFriM Rit:!eh:!lt'iatiolrn, 70-71 l!,imf.i~g Il..;;fngdl e'1;LI'1~, l,~G

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~Inlur~ ~!2.iIii--dri~d flmii!~D"'W~I~nu~ T Di\e~iiilg, !;I) WaM1 M ushrecm ~a!'<!o;j with Cr,m'l>!lrri~~.JiS~3G Wtl.ol~w"ea~ 1:;~~~n;!J iiO(ji!ll~~, 80 1
io\,!\l!01>!~ \I'~~;';ltp.~t:., lG-~, l:'l(io .

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WJi),",~Gt~rshi~~ S~lK~
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('II!~",ITJ)
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'tam.&.
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Isa CLta.f1a ra..M[)S"~w[t~ is an 8w~.~iE-.wi11J:lIJl.gvegan ~hef and .9!mllor of I IlIdudillg 14?.!l'(!n~mi(OI!, lJe9(!nL!!it~ ~ V~u.iI~(ln,e" Vqrlln (i[pCQ1~S T~:~e O~r 1'~~'Wo,r&. Vesltn 13nlf1(h, and ~~:m Ca(lkit:S JfUlad:e'OOlilf e&a;kit Jllf. A Bro{l,kl,!,ll r:URt1l€who begn Iler lI'eg:ul oookin~ 1m.! e}' mOIDe tfllan nve!ltjf y.fi:i.f8 ago, she Is i'n:gpired by Nevil '!lork City's m
~e1lE;r~best-selling cookbook!>,
d i er.;:e cuisine. She hasbeen fe-~uil ied.in manrpliut and online publ ica;.... L
Hans illdudill:g SIllU~Ilr,Th.r NrUl' Y~d::TitiLfS. T~f Wn:~~iWi'tI)UPti~t.VfJlN'SW1i, Nf,~jV(m. HUH. and 11Wff!. ~8 wei L as 01'1NPR and Piml<l nd's AM Nafc.lt· If.I~st.YO'll. can Hili!. Jili!rtooki.l:tgand 'o'L'ritilJg at 'il'j],eP,Ol>t I'uol=: Kl~.dlfl1
{tilepplt.com).
MI!,T·lTll'.wR~1>CIGNO.MPH,
RD 11 M;u l:e.r"s Degree in :~I.lbhr If.eaJt~ is a't.Ll)m~. Llada UnIversiltY,one

and eee-
M;lU Rll~GigJlD oompleted tiffilr.a~ion.as a Registered
Dlftlltnl.
ofm~.lY
8. handfu] ofprofi!s!::ion"Ul,HJCCuea il1:iI! ,sr:hQol~ p.r,U[liffiing'>'eg~t!1rialii.l1u' n~dolil, He j~ active with the II l1lIericafi Dt.eLoeticA:5,liQclatiQ[I'g V:egO!ta rlan Nutriti,{I'.Ell Di&a.ry Pracrice Group_ .~;as8io£L<ue ~I:!>()m,(locia~ j~5tJce, Mim e dlucmes ImY-Inoome 8mdents .aOOLU DInritkm with [~le Ne'twm'k Cor a Hea [ttl)' Cal i f[)m.is. :I.o.d tfadl~'!; tom mil "ity cOUef,.>en. Saullt Ce.t~tra! Los i
A [lJgel~, Matt ~ lso iiidvi],es vegan arh I'e~s on MI.]'S
19 .I1l;lL~ ~mize
their per-
formanee durl.lIg ~rnillill:g and evenes, l.!e has pmti£[patea i.n numerous 1.1 lera-eudursnee bJ,zyde and tria'! hlciiJl.eveues th t'Ol!IGhou't the ~'I'OrJd.
290
In .4.jrpe~11<t,fl,?' lie({'Irti'm. be8t-~eltltlg &utll(jll' :!,'Ild 'f~lg~l1 chef Isa Chandra M(I~lWw~t:::;has e re>llt~J 1:Z5ci1e lQid~bt~. nutrit.io !l,ElHy bltlacnced rec:i pe.~ .for ~h.filo{)J,s 1"'OU c.~ave - las fig n.:!l,taaC!s, b~rbE!e ua, ~~ ~.d~s, I!WWSt ill nO: mll.~lJl m~r'e - tind it's an:
.* * **
Olll,y .200 to 400 calru-,ie8 Fer ,Sf;"vinO P'lranf-oused

rmJ ]Jacked
wi(jl, IH{lr;f"'tt~
il.l.
Law in Ifjfr.brrated frd and :mgar; MUll bra p~ dead deli,[:tOSl S

and. soy-free opttcns,
nb€r
You'll also find lots of gl:utoen-free
and boe,slof all,
dinner ~,ur be on tile table in less than Mmillutes. SCIditciI these !iliet shakes, S,ki.11tha,t hi:]JlQua.ne deau~e" Alldfight £'(11" y.rur right t~ elli!; $Qm~~hiiLg sa:!ti.~fying~ Now yo[!! ~!m look b~tt~r, JO!el het~r, a1lil h~;V~ m ore en.~ll'gy - fer h@alth at Ii,nY' size.
'lfExubcl1a:nt
and uIil8iElologeUc:.'~ ~ S(1/1}eu'f "8eFious.~y g<lod r,t!ci,es.,·t- Wa.,shin¢vn H~t
I:!Veg8lfl coomiC o't ibEbes.t'l·ISD.C!landl"3.

of several
r.r VIlRg't!Q'lite,
1,\{ClI;k(l\~I"'~z
V r?{j,r#;.at-w.n, Timee
l'lTI:ing
is
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tll~
c,he;f and '~Hlfr.b-DI!'
bes!;'-:seUif'lg' eookbooks, :indudJillg
V~gI1Thu,Jd('on,V!'i~a'l'[
with
and Vegan Cv,r:aJ~~s T'cr.k~OW1' n a~i¥e who JJeg a tl her Y,egan ~'l)okii1g j(!i1.lrney heT~o]rJ:ng
by alldw:t:';~ng
l-i'iJ1-ld. A Etro(lklyu itMlre than twe ll.ty Y!Hu:a

l1t1is)tle,
agCi; she is l11sjli~'.ed
New' York City's d'i"e!!,~e at The ~st Punk Kireb~n
Y(lll ~an find
(tl)cP!l]r;.!:M)l'I'I),.
•~,~,'IV1.U"~~f"2],"i5 ~"'! D.~eAI'O pRESS AII~t.:r<:rUN'''''''
lifu11!:n.~Bc~!ks;
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Appetite For Reduction 125 Fast and Filling Low-Fat Vegan Recipes

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,BE:6T-'S,ELLING AUTHOR OF

FOR ISA CHANDRA

i,n H!:!o'V@Qcl'niC:1jJ~sitli~" cI~ Pcilp~r

"EKlIberant: and IlIriapor,(lgl~,ti.;" .the ~Ie(tic

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,hi! Kimi Di~~

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ve.g~rn'~rull~' wlil~ .;l'W1'l!l~~U

.,o,ILSO IISI'.CHANDRA IlY

Ar.lID irIER(;I!.~ HO~,(;: ROMERO

!\i!am,rortm;elll~sl~RartMorli~ IJ5.i!dbV mUIUI!'MltUlerSill1ltl

~ ~;,po rr~~s W<l~~i.\I~~ initl\3~ colilitai ~~te~,

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w~~~: inFflj"nfJ~~i(H' in, tlf!i~ ~k 'Tn~

A Guide to m Sl"tnrntl LiltJr Affrnir

'th,~ St~~rnand Kt:m ~,~tGmll

le'rk. Mp .. rau U!; 9lt

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wi til S~Il.a.n g'7

Be\j=Jns INnth Th!a~ B,J,!dl

cafralld~r M uslh [1IJ'cort1:!i W~tll ChI!rry TDtnaitoes

SVil~~t ~ :5a!IE!fMIa pie Ila~~ carrees f~ e-sprce .!);;:li~1!Jti!i 59 u:a~h lUJiii ..

&. EiI'OtCCI'11 li,ZS

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Oed IG:al<jd TO' M srlene

Mid Mom rand the. wor-Id's besi Gr"!Ciindmo

Allolltttie Re{ipe ',om;

II.nlllt@nlY (Ih &i:!J~d' d1t 5~llId m5mdlfd) fillT, TlI{ll~(IJih~'Tr&d~ l!!j,

C~d.tj~s~ GlJlrfJC Drl1S51.1:I;lJ

Sa ru;:w~rv c::h 1;'[ salad

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Flijt;e 5<11$10 itt"! OlOlrme'~ t. 'F!QOI~~E!d~eet5 w

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cu rrie.d Suam b !eelTO'{IJwi th Wi Ited Ar~.g u la 15~

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