GOODNE SS LOVER

Contents
Intro. . ............................................................................................................................................................. 4
B EV E R AG E S . . ................................. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Ginger Tea . . ................................................................................................................................................ 8
Adaptogenic Mushroom Latte.......................................................................................................... 9
Turmeric Tonic....................................................................................................................................... 10
Green Juice.. .............................................................................................................................................12
Orange Carrot Ginger Juice . . ............................................................................................................13
S O U P S A N D ST EWS ....................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 4
Disclaimer
Copyright 2020 by Goodness Lover - All rights reserved.
This book contains information that is not designed to take the place of, substitute, or replace any form
and method of professional or medical advice and treatment or medicine. All content is the author’s
opinion and is not intended to diagnose and remedy. The facts and figures contained in this document
are presented solely for informational and educational purposes only.
This book contains materials, statistics, news, and reports compiled from various resources and

Miso............................................................................................................................................................. 14 sources considered accurate and deemed reliable to the best of the Author’s knowledge; however,

Gut-Healing Veggie Broth . . ............................................................................................................... 15 the author cannot assure and guarantee its validity and accuracy and cannot be considered, nor

Garlic Soup.............................................................................................................................................. 16 held accountable for any omissions or errors. The contents of this book are periodically updated. You

Turmeric & Vegetable Soup.............................................................................................................. 17 must seek medical advice, treatment, and medicine from a professional or doctor before utilizing any

Curried Sweet Potato, Collard Green & Red Lentil Stew...................................................... 18 of the information, techniques, advice, and remedies mentioned in this document.

Wild Mushroom And Vegetable Soup.......................................................................................... 19

By applying and utilizing the information, techniques, advice, and remedies mentioned in this
E N T R É E S . . ..................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 0
document, you consent to hold the Author unaccountable against and from any expenses, costs, and
Tempeh “Bacon”. . ................................................................................................................................. 20
damages, including any potential legal fees subsequent from the use of any information presented
Tofu Scramble With Mushrooms And Spinach.........................................................................21
in this book.
Shiitake Fried Rice.. ...............................................................................................................................22
Turmeric Falafel . . ...................................................................................................................................23
This disclaimer covers any injury or damages resulting from the application and uses, whether
Broccoli Salad....................................................................................................................................... 24
indirectly or directly, from any information or advice that are given, whether criminal intent, personal
Curried Roasted Cauliflower And Chickpeas.......................................................................... 25
injury, negligence, offence, contract breach, or any action caused.
Lentil Shepherd’s Pie . . ......................................................................................................................... 26
Black Beans With Mango Salsa.. ..................................................................................................... 27
By reading the information presented in this document, you accept all the risks related with the
C O N D I M E N T S TO F O RT I F Y A N Y D I S H.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 8
application of the advice given herein, with a complete understanding that solely you are liable for
Vegan Kale Pesto................................................................................................................................. 28
any result or effect that occurs upon the use of the information and the execution in any manner, as
Fresh Tomato Salsa............................................................................................................................ 29
well as regardless of the interpretation you considered of the advice. To ensure your safety and health,
Roasted Garlic. . ..................................................................................................................................... 30
consult a medical or professional practitioner before applying any of the information, techniques,
H E A LT H Y T R E AT S A N D S NAC KS .... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
advice, and remedies mentioned in this document.
Yogurt Granola Bowl. . ..........................................................................................................................32
Chia Seed Pudding . . .............................................................................................................................33
Tropical Papaya Salad...................................................................................................................... 35
Lemon Mint Fruit Salad...................................................................................................................... 36
Basil Watermelon Salad.. ................................................................................................................... 37
GOODNE SS LOVER
Quarantine Cuisine:
Easy, Nourishing
Recipes To Support
Your Immune System Protect your health by remembering to:
◊ Get plenty of rest. People who don’t get quality
sleep or enough sleep are more likely to get
sick after being exposed to a virus. Make sleep
a priority and aim for 7-9 hours of sleep every
Nutrition Has Never Been More Important single night.
◊ Monitor your stress levels. Stress weakens
All around the world we’ve seen life as we once knew it come to a halt in the wake of an emergent the immune system. Do your best to eliminate
viral threat. Health has become a global top priority as we all do what we can to stay well and limit unnecessary stress from your life and to
our risk of infection. minimize the impacts of stress that cannot
be avoided. Make stress-relieving practices
When it comes to our health, there will always be factors that are beyond our control, like our genetic like yoga, meditation and deep breathing a
predispositions and the pathogens that we are unknowingly exposed to. part of your daily routine.
◊ Spend time outside. Fresh air and sunshine
That’s why it’s so important that we take advantage of the components of our health that we can promote happiness, relieve stress and
control by embracing a healthy lifestyle and emphasizing health-promoting foods in our diet. support a healthy immune response. Getting
outside oxygenates the body and supports
the production of vitamin D, which is vital for
How To Stay Healthy During A Pandemic fighting infections.
◊ Get regular exercise. A recent study found
While our understanding of the coronavirus is ever-evolving, the practices that nourish a strong that in the short term, exercise can help the
immune system are unchanging. It’s the little things that we do day-in and day-out that determine immune system find and deal with pathogens.
our health outcomes. In the long term, regular exercise slows
down changes that happen to the immune
system with ageing, which reduces the risk of
infections.
◊ Grow an immunity garden. Gardening is a
4
5
great way to get exercise and fresh air while
relieving stress. It also gives you access to fresh,
healthy foods and exposes you to soil-based
probiotics that enhance your immune system.
◊ Practice smart hygiene. Sanitation practices
are key to preventing the spread of contagious
infections. It’s important to know that hand
sanitizers can weaken immunity by depleting
the microbiome and should be used only when
there is no alternative. Soap and water will
keep you safe without negatively impacting
the microbes that support your health.
◊ Cultivate community. Practice physical
distancing, not social distancing. Loneliness
and isolation increase stress and weaken
immunity. Make an effort to stay connected
with your loved ones through phone calls,
video chats and care packages.
◊ Nourish your microbiome. The microbiome,
the community of microbes that inhabit the
gut, constitutes 70% of the human immune
system. A healthy gut is largely the product of
an appropriate diet. For an optimal immune
response, choose the foods that support your
gut by consuming a rich diversity of plants and
incorporating fermented foods into your meals.
GOODNE SS LOVER 7

The Best Foods For A Healthy Immune System

Quarantine has presented challenges for many people who are used to dining in restaurants or
getting takeout often. Take advantage of the extra time at home to hone your skills in the kitchen and
learn how to make health-promoting meals featuring the flavors you most enjoy.

Follow these guidelines to ensure your diet is supporting your immune system:

◊ Choose a whole-foods, nutrient-dense diet. ◊ Avoid inflammatory foods. Inflammation is a

Stress and boredom can result in unhealthy
food choices. Processed foods and nutrient
deficiencies weaken the immune system.
Opt for nutrient-dense whole-foods like
vegetables, beans and leafy greens.
◊ Steer clear of sugar. Sugar fuels inflammation
and depletes the immune system. If you find
yourself craving sweets, it could indicate a
deficiency of minerals in your diet. Incorporate
green juices to boost your mineral intake and opt
for fresh fruit when you want something sweet.
◊ Stay well hydrated. Being well hydrated helps
the body flush out toxins and microbes that
could cause infections. Be sure to drink plenty
of water throughout the day and incorporate
teas, juices, broths and soups into your diet.
◊ Plan balanced meals. A well-rounded meal
contains protein, fiber and healthy fats. Choose
anti-inflammatory sources of protein, like tofu,
tempeh, beans and lentils. Eat a diversity of
vegetables to nourish your gut with a variety
of fiber and include healthy sources of fats,
like chia seeds, hemp seeds and coconut.
healthy immune response to stressful stimuli.
However, when inflammation becomes
chronic it depletes vital nutrients, damages the
microbiome and weakens the immune system.
Avoid foods that contribute to inflammation,
such as dairy products, foods that contain
gluten and processed and packaged foods.
◊ Focus on immune-boosting foods. Many
foods have specific benefits for immunity.
Plan your meals around the foods that will
keep you healthy, like:
◊ Mushrooms
◊ Garlic
◊ Onion
◊ Ginger
◊ Turmeric
◊ Cruciferous vegetables, like broccoli,
kale and bok choy
◊ Leafy greens
◊ Brightly colored fruits and vegetables
that are rich in antioxidants
◊ Herbs and spices
◊ Fermented foods, like miso, yogurt and
tempeh

6
BEVERAGES 9

Immune-Boosting Recipes
Use these nourishing recipes to easily incorporate immune-boosting foods into your diet.

Ginger Tea
Ginger has powerful antiviral and antibacterial properties. Numerous studies have
shown that ginger improves the immune response. Ginger tea is also anti-inflammatory
and detoxifying.

Adaptogenic
Ingredients

Mushroom Latte
◊ 3 inch-long pieces of fresh
ginger root
◊ 4 cups of purified water

Method Adaptogenic mushroom blends are available in powder form and offer numerous health
benefits. They boost the immune response, balance blood sugar and increase energy
Slice the ginger root into thin and stamina. Adaptogenic mushroom lattes have become a popular alternative to the
rounds. Add it to the water and traditional caffeine- and sugar-laden morning brew.
bring it to a boil, then reduce the
heat and allow it to simmer for 15
minutes. Strain and serve. Store Ingredients Method
unused tea in the refrigerator in
a glass container. ◊ 1 ½ cups coconut milk Warm the coconut milk on the stovetop. Add the
◊ 1 tablespoon coconut butter remaining ingredients to a blender. Carefully
◊ 1 tablespoon coconut oil add the warmed coconut milk to the blender
◊ 1 teaspoon mushroom powder and blend until smooth and frothy.
◊ 1 teaspoon ground cinnamon
◊ Coconut sugar or maple syrup to taste
(optional)

8
BEVERAGES 11

Turmeric
Tonic
This turmeric tonic boasts the anti-
inflammatory and antioxidant properties
of turmeric and ginger combined with
antiviral and antibacterial powers of
lemon juice. The healing compound
in turmeric, curcumin, is not readily
bioavailable in the raw form. Both
warming the spice and adding black
pepper enhance its absorption and
effectiveness.

Ingredients
◊ 1 tablespoon freshly grated turmeric
◊ 1 tablespoon freshly grated ginger
◊ 1 stick cinnamon
◊ Juice of 1 lemon
◊ 1 teaspoon maple syrup
◊ ¼ teaspoon black pepper
◊ 3 cups purified water

Method
Add all ingredients to a saucepan and bring
to a simmer. Simmer for 5 minutes then
strain into serving glasses or a glass storage
container. Dilute with warm water if the flavor
is too strong. This tonic can be stored in the
fridge for several days. To serve, reheat until
just warm.

10
BEVERAGES 13

Green Juice Orange Carrot

Green juices are anti-inflammatory. They’re also rich in minerals and vitamins that
support a healthy immune system. Cucumber contains nutrients that are important for
a strong immune response, like vitamin A, vitamin C, iron and copper. Kale is a good
source of antioxidants that help fight off infections.
Ginger Juice
Orange juice is a well-known immune stimulant. The addition of carrots and ginger
enhance the antioxidant and anti-inflammatory properties of this blend.
Ingredients Method
◊ 1 bunch of kale, chopped Juice all ingredients and drink immediately. Ingredients Method
◊ 1 lemon, peeled and quartered Alternatively, you could combine all ingredients
◊ 1 cucumber in a blender, purée and strain. ◊ 7 oranges Juice all ingredients and drink immediately.
◊ 2 green apples ◊ 4 carrots Alternatively, you could combine all ingredients
◊ 4 stalks of celery ◊ 2 inches of ginger root in a blender, purée and strain.

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SOUPS AND STEWS 15

Gut-Healing Veggie
Broth
This veggie broth is rich in vitamins, minerals and amino acids. It also contains
prebiotic nutrients that nourish the microbiome. It features coconut oil for healthy fats
and turmeric which adds anti-inflammatory benefits and gives the broth a beautiful
golden color.

Ingredients
◊ 12 cups purified water
◊ 1 tablespoon coconut oil
◊ 1 red onion, roughly chopped
◊ 1 bulb of garlic, smashed
◊ 1 chili pepper, roughly
chopped
◊ 1 cup of kale
◊ 3-4 cups vegetables or
peelings, roughly chopped
(carrots, mushrooms,
celery, cabbage, etc.)
◊ ½ cup dried shiitake
Method
Add all ingredients to a large
pot. Bring to a boil and simmer,
with the lid on, for an hour to
an hour and a half. Strain and
serve immediately or cool
and store for later use. Serve

Miso
◊ 1 inch of ginger root, mushrooms topped with fresh herbs, such
roughly chopped ◊ 1 tablespoon peppercorns as cilantro, parsley or basil.

Miso nurtures the gut with health-promoting antibiotics. Miso contains B vitamins,
zinc, copper and vitamin K and is a complete protein. Dashi granules are made from
kombu seaweed and are a good source of iron, calcium, potassium and zinc, as well as
amino acids that nourish and repair the tissues of the body.

Ingredients
◊ 2 teaspoons dashi granules
◊ 4 cups water
◊ 3 tablespoons miso paste
◊ 8 ounces silken tofu, diced
◊ 2 green onions, sliced
Method
Combine dashi granules with water over
medium-high heat and bring to a boil. Reduce
heat to medium and stir in miso paste. Add tofu
and green onions. Simmer gently for 2-3 minutes
and serve.

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SOUPS AND STEWS 17

Garlic Soup
Garlic is believed to help the body destroy viruses and other pathogenic microorganisms.
The main active ingredient in garlic is allicin, a phytochemical that is formed when
garlic is cut or crushed. Allicin fights off infections, protects cardiovascular health and
shields the brain from oxidative damage.

Ingredients Method
◊ 2 tablespoons sesame oil Warm the oil over medium heat and
◊ 3 heads of garlic, minced sautée the garlic until softened but
◊ 4 cups purified water not browned, about 5 minutes. Add the

Turmeric &
◊ 2 tablespoons vegetable stock or 2 cubes remaining ingredients. Bring to a boil
vegetable bouillon then simmer for about 20 minutes, until
◊ 2 teaspoons sage the garlic is softened.

Vegetable Soup
◊ 1 teaspoon paprika
◊ 1 teaspoon cayenne pepper
◊ Black pepper and salt to taste

This hearty immune-boosting soup features antioxidant-rich vegetables and turmeric,

along with rice, an excellent source of resistant starch which nourishes the microbiome.

Ingredients Method
◊ 4 cups vegetable broth Add all of the ingredients except the rice to a pot
◊ 3 carrots, chopped and bring to a boil. Reduce heat and simmer for
◊ 1 crown of broccoli, chopped 20 minutes. Stir in rice prior to serving.
◊ 1 red bell pepper, chopped
◊ 1 zucchini, chopped
◊ 1 cup coconut milk
◊ 2 inches of ginger root, grated
◊ 2 tablespoons lime juice
◊ 2 tablespoons liquid aminos or tamari
◊ ½ teaspoon salt
◊ 1 cup rice, cooked and cooled

16
SOUPS AND STEWS
Curried Sweet Potato,
Collard Green & Red
Lentil Stew
This hearty, warming stew is loaded with antioxidant-rich spices and vegetables. Red
lentils provide the amino acids that are essential to healthy immune function. Cilantro
adds fresh, zesty flavor and supports detoxification.
Ingredients
◊ 2 tablespoons
coconut oil
◊ 4 cloves garlic, minced
◊ 1 onion
◊ 4 carrots, sliced
◊ 2 inches ginger, grated
◊ 2 tablespoons curry
powder
◊ 1 teaspoon turmeric
18
powder
◊ 6 cups purified water
◊ 2 sweet potatoes,
diced
◊ 1 head collard greens,
chopped
◊ 2 tomatoes, diced
◊ 1 cup red lentils
◊ 1 ½ cups coconut milk
◊ Fresh cilantro
19
Wild Mushroom And
Vegetable Soup
This warming soup features a variety of immune-boosting wild mushrooms and fresh herbs.
Ingredients Method
◊ 1 teaspoon olive oil Warm the oil over medium heat. Add the carrots,
◊ 2 carrots, sliced zucchini, onion and red pepper and sautée for
◊ 1 zucchini, sliced 5 minutes. Add the mushrooms and garlic and
◊ 1 onion, diced sautée for 5 minutes more. Stir in the tomatoes
◊ 1 red bell pepper, diced and vegetable broth and bring to a boil. Reduce
◊ 2 cups mixed mushrooms, sliced to medium-low heat, add rosemary, thyme and
(shiitake, oyster, maitake, enoki, etc.) lentils and simmer, covered, for 20 minutes or
◊ 2 cloves garlic, minced until the lentils are tender. Stir in the shredded
◊ 2 tomatoes, diced greens at the end of the cooking time. Add
◊ 4 cups vegetable broth liquid aminos to taste to individual servings.
◊ Fresh rosemary and thyme
◊ 1 ½ cups brown lentils
◊ 1 cup shredded spinach
◊ Liquid aminos, to taste
Method
Warm the coconut oil over medium-
high heat. Sautée the onion, garlic
and carrot for 5 minutes. Add the
ginger, curry powder, turmeric powder,
purified water, sweet potatoes, collard
greens, tomatoes and red lentils.
Bring to a boil, then simmer for about
40 minutes, until the lentils are well-
cooked. Stir in the coconut milk and
serve topped with fresh cilantro.
ENTRÉES 21

Tempeh “Bacon” Tofu Scramble With

Tempeh is a popular fermented soy product that is rich in protein, vitamins and
Mushrooms And
Spinach
minerals, in addition to living beneficial cultures. Tempeh bacon is a diverse preparation
that can be enjoyed on its own, over rice, in salads or on sandwiches.

Tofu is an excellent source of important minerals like iron, calcium, magnesium and
Ingredients zinc. It is also a complete protein, containing all 9 essential amino acids. This recipe
pairs it with nutrient-dense mushrooms and greens, along with antioxidant-rich spices.

◊ 1 pound tempeh, thinly sliced

◊ 3 tablespoons liquid aminos Ingredients Method
◊ 1 tablespoons maple syrup
◊ 1 teaspoon garlic powder ◊ 1 teaspoon coconut oil Heat the oil over medium heat and sautée the onion, garlic and
◊ ½ teaspoon smoked paprika ◊ 1 onion, diced mushrooms about 5 minutes, until soft. Add the tofu, plant-based
◊ 1 teaspoon coconut oil ◊ 3 cloves of garlic, milk, liquid aminos, curry, garlic, turmeric and nutritional yeast. Cook
minced until the liquid is well-absorbed, stirring frequently. Remove from
◊ 8 ounces white heat and stir in the spinach.
mushrooms, sliced
◊ 1 pound firm tofu,
Method crumbled
◊ ½ cup unsweetened
Place the sliced tempeh in a plant-based milk
shallow dish. Mix the liquid aminos, ◊ 2 tablespoons liquid
maple syrup, garlic and paprika aminos
and pour over the tempeh. ◊ 2 teaspoons curry
Marinate for 30 minutes at room powder
temperature or overnight in the ◊ 1 teaspoon garlic
fridge. Heat the coconut oil in powder
a skillet over medium heat and ◊ 1 teaspoon turmeric
cook the tempeh for several powder
minutes on each side. ◊ 2 tablespoons
nutritional yeast
◊ 3 cups chopped
spinach

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ENTRÉES 23

Shiitake Fried Rice Turmeric Falafel

This tasty and satisfying dish boosts the immune system and nourishes the microbiome. Falafel is a healthy source of fiber and protein, along with fresh herbs and immune-
Shiitake mushrooms have antiviral and antibacterial properties. Studies have shown boosting spices. This recipe opts for baking the falafel, rather than the traditional frying
that regular consumption of shiitake mushrooms strengthens the immune system and method, and is made even healthier with the addition of turmeric.
lowers inflammation within just one month and reverses age-related decline in immune
function.
Ingredients Method
Ingredients Method ◊ 3 cups cooked chickpeas Preheat the oven to 400° and grease a baking
◊ ½ cup cilantro, chopped sheet with one tablespoon of olive oil. Add
◊ 2 tablespoons coconut oil Heat 1 tablespoon of the coconut oil over ◊ ½ cup parsley, chopped chickpeas, cilantro, parsley, onion and garlic
◊ 3 cloves garlic, minced medium-high heat. Add the garlic, ginger and ◊ ½ cup red onion, chopped to the food processor and pulse until well-
◊ 2 teaspoons freshly grated ginger root scallions and sautée for 5 minutes, until fragrant. ◊ 4 cloves garlic combined. Add lemon juice, 1 tablespoon of
◊ 3 scallions, sliced Add the kale and mushrooms and sautée for ◊ Juice of 1 lemon olive oil, cumin, turmeric, salt and cayenne and
◊ 3 cups lacinato kale, finely chopped a few minutes, until the kale is crispy. Add the ◊ 2 tablespoons olive oil pulse to combine. Add oat flour and pulse until
◊ 6 shiitake mushrooms, finely chopped remaining tablespoon of coconut oil, along with ◊ 1 tablespoon cumin a firm dough forms. Form the dough into 15
◊ 3 cups cooked and cooled rice the rice and stir fry for 2 minutes. Stir in the liquid ◊ 2 teaspoons ground turmeric balls, flatten and place on the baking sheet.
◊ 1 tablespoon liquid aminos or tamari aminos and sesame oil. ◊ 1 teaspoon salt Bake for 30 minutes, turning halfway through
◊ 1 tablespoon sesame oil ◊ Pinch of cayenne pepper the cooking time.
◊ ½ cup oat flour

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ENTRÉES 25

Broccoli Salad
Broccoli supports healthy detoxification and is rich in fiber, vitamins and minerals. It
is antioxidant and anti-inflammatory and has been shown to prevent cardiovascular
disease, preserve bone strength and protect the brain from age-related decline.

Ingredients Method
◊ 4 cups broccoli, Roughly chop the broccoli. Shred the stems
◊ 3 apples, diced with a food processor or scissors. Add broccoli

Curried Roasted
◊ ¼ cup red onion, diced flowers and shredded stems to a large bowl,
◊ ½ cup raisins along with the apples, onion, raisins and
◊ ½ cup raw sunflower seeds sunflower seeds. In a small bowl, whisk the

Cauliflower And
◊ ¼ cup apple cider vinegar remaining ingredients together. Pour the
◊ ½ cup olive oil dressing over the dry ingredients and toss to
◊ 2 cloves garlic, minced combine. Chill until ready to serve.

Chickpeas
◊ 1 tablespoon maple syrup
◊ ½ teaspoon salt
◊ ¼ teaspoon black pepper

Cauliflower is a good source of fiber, antioxidants, vitamins and minerals. It’s also rich
in sulforaphane, which enhances detoxification and suppresses cancer development.
This recipe combines cauliflower with potatoes, chickpeas and immune-boosting spices
to create a healthy and satisfying meal.

Ingredients Method
◊ 4 golden potatoes, cubed Preheat the oven to 400°. Combine
◊ 1 head cauliflower, broken into florets potatoes, cauliflower, chickpeas,
◊ 1 ½ cups cooked chickpeas olive oil, curry powder, salt and
◊ 3 tablespoons olive oil pepper in a large bowl. Spread
◊ 1 tablespoon curry powder into a baking pan and roast for
◊ 1 teaspoon salt half an hour or until the veggies
◊ ¼ teaspoon black pepper are tender. Top with fresh cilantro
◊ 3 tablespoons fresh cilantro and/or parsley, minced and/or parsley to serve.

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ENTRÉES
Lentil Shepherd’s Pie
Brown lentils are a great source of protein. They’re also rich in iron and folate. Sweet
potatoes and green herbs add antioxidants and vitamins to this healthy spin on a
traditional favorite.
Ingredients
◊ 5 sweet potatoes
◊ ½ cup unsweetened plant-
based milk
◊ 2 tablespoons olive oil
◊ 1 teaspoon salt
◊ ½ teaspoon black pepper
◊ 1 onion, chopped
◊ 3 cloves garlic, minced
◊ 2 carrots, chopped
◊ ½ pound mushrooms, sliced
◊ 1 ½ cups uncooked brown lentils
◊ 3 cups veggie broth or water
◊ 1 teaspoon ground thyme
◊ ½ teaspoon ground oregano
◊ Fresh thyme, optional for
garnish
26
27
Black Beans With
Mango Salsa
In much of the world, mango is known as the ‘king of fruits,’ and for good reason. Mangos
Method are rich in vitamins, minerals, fiber and antioxidants. Mangos boost the immune system
and support healthy digestion. This recipe also boasts the fiber and protein of black beans
Preheat the oven to 350°. Peel and cube the sweet and the added nutrients of fresh herbs and vegetables. This dish is hearty enough to enjoy
potatoes. Fill a large pot with purified water. Bring to a boil, by itself. It can also be used on sandwiches, salads or as a filling for tacos and burritos.
add the sweet potatoes and simmer for 15-20 minutes,
until tender. Drain and place in a large bowl. Mash potatoes
with the non-dairy milk, 1 tablespoon of olive oil, ½ teaspoon Ingredients Method
of salt and ¼ teaspoon of pepper. Set aside. Heat the
remaining tablespoon of olive oil in a cast-iron skillet. Cook ◊ 1 ½ cups cooked black beans Gently mix all ingredients in a large bowl and chill
the onion for 5 minutes. Add the garlic and cook for 2 ◊ 3 ripe mangos, diced until ready to serve.
minutes. Add the mushrooms and carrots and cook for ◊ 1 red bell pepper, chopped
5 minutes. Add lentils, veggie broth or water, thyme and ◊ 1 red onion, diced
oregano. Bring to a boil, cover and simmer for 20 minutes, ◊ ½ cup fresh cilantro, chopped
until lentils are tender. Stir in the remaining ½ teaspoon ◊ 1 jalapeño, seeded and chopped
salt and ¼ teaspoon pepper. Spread the mashed sweet ◊ Juice of 1 lime
potatoes over the cooked lentils and vegetables. Transfer ◊ 2 tablespoons olive oil
to the oven and cook for about 40 minutes, until crispy on ◊ ½ teaspoon cumin
top. Top with fresh thyme to serve. ◊ ¼ teaspoon salt
CONDIME N T S TO FORTIF Y AN Y DISH 29

Vegan Kale Pesto Fresh Tomato Salsa

This easy-to-make blend is packed with mineral-rich greens. Add it to pasta or use it to Add antioxidants, vitamins and health-promoting phytonutrients to any dish with
spice up sandwiches, rice dishes or soups. fresh tomato salsa. Tomatoes strengthen immunity, while onions and garlic detoxify
the body and nourish the gut. Jalapeños reduce inflammation, boost metabolism and
fight infections.

Ingredients Ingredients
◊ 1 cup fresh basil ◊ 4 ripe tomatoes, diced
◊ 1 cup fresh parsley ◊ 1 red onion, diced
◊ 2 cups kale ◊ 3 cloves garlic, minced
◊ 3 tablespoons sunflower seeds, ◊ 1 jalapeño, seeded and
hemp seeds or brazil nuts chopped
◊ 3 cloves garlic ◊ Juice of 1 lime
◊ 2 tablespoons lemon juice ◊ ½ cup cilantro, chopped
◊ 4 tablespoons nutritional yeast
◊ ½ teaspoon salt
◊ 2 tablespoons olive oil
◊ 3-6 tablespoons water
Method
Gently mix all ingredients
in a large bowl. Cover and
Method chill for a couple of hours
before serving.
Add basil, parsley, kale, seeds or
nuts, garlic, lemon juice, nutritional
yeast and salt to a food processor
and blend on high until a paste
forms. Add olive oil while blending,
then add water, 1 tablespoon at a
time, until desired consistency is
reached. The mixture should be
thick but pourable.

28
CONDIME N T S TO FORTIF Y AN Y DISH

Roasted
Garlic
Roasting garlic is one of the easiest
ways to get more of this healthy herb
in your diet. It can be prepared in bulk
and stored in the refrigerator until you
need it. Roasted garlic can be added to
savory entrées or soups or spread on
toast.

Ingredients
◊ 1 or more whole heads of garlic
◊ Olive oil

Method
Preheat the oven to 250°. Peel the outer layers
of the garlic skin, leaving the bulb(s) intact.
Slice the top ½ inch off the garlic, exposing the
individual cloves. Place the garlic in a baking
pan or muffin tin. Drizzle olive oil over the
exposed garlic cloves. Bake for 20 minutes,
until garlic is lightly browned and cloves are
soft. Allow to cool then squeeze each clove to
extract the garlic.

30
H E A LT H Y T R E AT S A N D S N A C K S 33

Yogurt Granola Bowl Chia Seed Pudding

Plant-based yogurts are a healthy source of probiotic cultures that nourish the gut and
support the immune system. Opt for products that are free of sweeteners and artificial
flavoring. Try using a variety of fresh, seasonal fruit. Cinnamon stabilizes blood sugar
and is antioxidant and anti-inflammatory. Hemp seeds are a great source of protein,
minerals and healthy fats.
Chia seeds are considered to be one of the healthiest foods on the planet. Chia seeds are
full of fiber, protein, antioxidants and omega 3 fatty acids. They’ve been shown to reduce
inflammation, lower blood sugar and enhance the immune response.

Ingredients
◊ 1 apple, chopped
◊ ½ cup plant-based
yogurt
◊ 1 teaspoon ground
cinnamon
◊ ½ cup sugar-free granola
◊ ½ cup blueberries
◊ 1 tablespoon shredded
coconut
◊ 1 tablespoon hemp seeds
Ingredients Method
Method
◊ 3 cups coconut milk Mix the coconut milk, chia seeds, maple
Layer all ingredients in a ◊ ½ cup chia seeds syrup, vanilla extract and salt in a large
bowl in the order listed ◊ 2 tablespoons maple syrup bowl. A fork works best to break up clumps
and serve immediately. ◊ 1 teaspoon vanilla extract of chia seeds that may form. Cover and
◊ Pinch of salt chill in the refrigerator overnight. Serve
◊ Fresh berries topped with fresh berries.

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H E A LT H Y T R E AT S A N D S N A C K S 35

Tropical
Papaya
Salad
Papaya is antioxidant, anti-
inflammatory and immune-
boosting. Cacao nibs are a
great source of fiber, protein
and healthy fats, and they’re
naturally low in sugar.

Ingredients
◊ 1 papaya, peeled and cubed
◊ 2 tablespoons raw cacao nibs
◊ 2 tablespoons shredded coconut
◊ Juice of 1 lime

Method
Gently combine all ingredients and chill
until ready to serve.
H E A LT H Y T R E AT S A N D S N A C K S 37

Basil Watermelon
Salad
Watermelon is rich in immune-boosting nutrients like vitamin A, vitamin C and
glutathione. Basil and chili powder contain important antioxidants that strengthen the
immune system and fight infections.

Ingredients Method
◊ ½ cup fresh basil, thinly sliced Combine watermelon and basil leaves in a large bowl.
◊ 4 cups watermelon, cubed Top with lemon juice. Mix salt and chili powder together in
◊ 2 teaspoons fresh lemon juice a separate bowl then sprinkle over watermelon, tossing to

Lemon Mint Fruit

◊ ¼ teaspoon salt combine well. Chill for 30 minutes before serving.
◊ ¼ teaspoon chili powder

Salad
Apples are rich in prebiotic fibers that nourish the microbiome. Apple skins are also a
great source of quercetin - a polyphenol that reduces inflammation and boosts immunity.
Peppermint is a traditional remedy for fever and chills. It soothes the digestive tract and
enhances the performance of the immune system.

Ingredients
◊ 3 cups strawberries, halved
◊ 2 cups blueberries
◊ 2 apples, chopped
◊ Juice of 1 lemon
◊ 2 tablespoons fresh mint, minced
◊ 2 tablespoons maple syrup
Method
Combine the berries and apples in a large bowl. In
a separate bowl, whisk together the lemon juice,
mint and maple syrup. Pour the dressing over the
salad and toss to coat. Chill until ready to serve. The
lemon juice will prevent the apples from browning
for 5-6 hours.

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