Vegan Paleo E-Book

Jenna Zoe

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2019

Beschreibung

'Plant-based Paleo certainly delivers on its promise ... its recipes are interesting, healthy and tasty and will bring some variation to your meal time repertoire.' Handmade magazine Sources say that before our ancestors learned to hunt, they ate a raw diet comprised of what they could gather in the wilderness. The plant-based diet gave us everything we needed then, and it does now! Plant proteins are easier for the body to absorb than animal proteins. A plant-based diet provides 10–15% of calories from protein, a safe intake for a healthy human. When eating a raw diet, nuts, sprouts, seeds, sprouted grains and leafy greens are examples of foods that are especially protein-rich. Recommended calcium intake is more healthfully achieved by eating leafy green vegetables like kale, and other calcium rich non-dairy foods like broccoli, seaweed, sesame seeds, and sprouted quinoa. Plants absorb calcium from soil; animals eat these plants to satisfy their hunger and nutrient needs. A plant-based diet goes straight to the source for healthy, easily absorbed calcium and much more. Jenna has created recipes to be enjoyed at any time of the day. Try Hemp Tabbouleh with Mint and Pomegranate, Kale Caesar Salad, Sweet Potato Gnocchi, Portobello Pizza Caps, Mango-Avocado Rolls, Raw Vegan Taco Salad, Cauli-Pops, Eggplant 'bacon', Raw Pad Thai, and for a sweet tooth Homemade Coconut Yogurt.

Leseprobe

Senior Designer Sonya Nathoo

Commissioning Editor Stephanie Milner

Production Manager Gordana Simakovic

Art Director Leslie Harrington

Editorial Director Julia Charles

Publisher Cindy Richards

Prop Stylist Jenny Iggledon

Food Stylists Jenna Zoe and Emily Kydd

Nutritionist Susan Church BSc (Hons), RNutr (Public Health)

Indexer Vanessa Bird

First published in 2015

This revised edition published in 2019

by Ryland Peters & Small

20–21 Jockey’s Fields, London WC1R 4BW

and 341 E 116th St, New York, NY 10029

www.rylandpeters.com

Text © Jenna Zoe 2015, 2019

Design and photographs © Ryland Peters & Small 2015, 2019

ISBN: 978-1-78879-063-5

Printed and bound in China

10 9 8 7 6 5 4 3 2 1

The author’s moral rights have been asserted. All rights reserved.

No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher.

A CIP record for this book is available from the British Library.

US Library of Congress Cataloging-in-Publication Data has been applied for.

NOTES

• Both British (metric) and American (imperial plus US cups) measurements and ingredients are included in these recipes for your convenience, however it is important to work with one set of measurements and not alternate between the two within a recipe. Spellings are primarily British.

• Each recipe gives detailed nutritional information which is based on the largest serving size.

• When a recipe calls for grated citrus zest, buy unwaxed fruit and wash before using. If you can only find treated fruit, scrub well before using.

• There are many different brands of protein powders available and each have varying portion recommendations based on their specific blend of proteins. Standard scoop sizes vary (20–60 g/ ¾–3 oz.) but most brands provide a 1-portion scoop or list the portion size on the packaging. Refer to the packet instructions when following the recipes within this book.

• Ovens should be preheated to the specified temperatures. We recommend using an oven thermometer. If using a fan-assisted oven, adjust the temperatures according to the manufacturer’s instructions.

• Sterilize preserving jars before use. Wash them in hot, soapy water and rinse in boiling water. Place in a large saucepan and then cover with hot water. With the lid on, bring the water to the boil and continue boiling for 15 minutes. Turn off the heat, then leave the jars in the hot water until just before they are to be filled. Invert the jars onto clean paper towels to dry. Sterilize the lids for 5 minutes, by boiling, or according to the manufacturer’s instructions. Jars should be filled and sealed while still hot.

Disclaimer

The views expressed in this book are those of the author but they are general views only and readers are urged to consult a relevant and qualified specialist or physician for individual advice before beginning any dietary regimen. Ryland Peters & Small hereby exclude all liability to the extent permitted by law for any errors or omissions in this book and for any loss, damage or expense (whether direct or indirect) suffered by a third party relying on any information contained in this book.

CONTENTS

INTRODUCTION

SUNRISE START

PUNCHY MUNCHIES

SUPER SALADS AND SIDES

LIGHT LUNCHES

EVENING FEASTS

FEEL-GOOD TREATS

RESOURCES

FURTHER NUTRITIONAL INFORMATION

INDEX

ACKNOWLEDGMENTS

INTRODUCTION

Here’s what I know; thinking about food has us more confused than ever before. You would think that having a desire to live healthily would put you on the right track, but sometimes it can be quite the opposite. An interest in learning more about healthy eating can lead you further away from what you know works best for you. When new findings come at us from all directions, adjusting to the new, new can be a never-ending (and draining) endeavour.

My wish for you therefore, is that you take back the reins over your health and diet; don’t hand them over to the experts, because only you will truly be able to discern what suits your body and lifestyle best. As a nutritionist, my job is to help people find their own way, not my way. Pay attention to what foods and which combinations make you feel good, great, and less-than-ideal. If you don’t like the taste of avocados, you don’t have to eat them. In fact, there is no one single food that’s responsible for optimal health; it’s about a variety of natural foods working in synergy to keep you functioning at your best.

It is important to remember that nutrition as an industry is still in its infancy; it’s only about 60 years old. This means that every dietitian, health guru, and specialist is still learning, too. No one has all the answers and the goalposts keep moving.

The nutrition industry is often fragmented, and even within the plant-based realm, you have the ‘no-sugar’ camp ardently disagreeing with the fruitarians over which variety is best for most people, highlighting their differences rather than celebrating their similarities.

As a consumer of this information, it’s important to remember that we are all on the same side. We all agree that whole, natural foods are the way to go.

No matter which foods you choose to include in your daily routine, you will feel your best if the bulk of your diet consists of fruits, vegetables, leafy greens and herbs, which is where the recipes in this book come in. There is so much more locked up in fresh produce than vitamins, minerals and antioxidants – compounds we don’t yet know about because of the intricate relationship between the nutrients and how they work in tandem. Praising just one plant food for its nutritional benefits is reductionist and misses the point altogether. Feast on the things you love the taste of and cast the worry, the controlling and the calculating aside.

I also hope to instill the idea that eating well should not be dogmatic or a place to judge ourselves. Feeling vibrant and happy should be the only measuring stick. This book is intended to empower you to make healthy eating fun – but that doesn’t mean you can’t occasionally have your favourite food splurges and, in fact, you should. In the context of a healthy diet, there is room for any indulgence, whether that’s a burger and fries or a slice of red velvet cake.

My hope is that the art of nourishing yourself becomes effortless and intuitive, so that your time and energy can be spent on more important things – living your life to the full!

With love,

Jenna Zoe

What is Vegan Paleo?

With so many diets out there, it’s near impossible for any of us to decide how to eat. When you consider that proponents of every eating style claim their way is the best, the key to vitality and a lean physique, it’s easy for us to try our hand at several of them, only to discover that they don’t work for us. This often leaves us frustrated rather than empowered and confident in our own ability to make the best choices for ourselves.

I became vegan almost overnight on June 1st, 2009. Whilst I felt almost immediately better for it, it wasn’t always upwards from there. There are infinite ways a vegan diet can look, and every time I read someone else’s opinion on how to do it ‘right’, I tried it their way. I tried a macrobiotic diet and ate more grains and beans, I attempted a high-protein diet with the help of faux meats and soy cheeses, I believed the claims that you could eat whatever you wanted as long as it was vegan and still feel fantastic. None of these left me feeling my best.

At the same time, I was studying to become a nutritionist and reading a lot about the Paleo diet, which proposes eating only foods the cavemen ate for ultimate health. It recommends devising a dietary regime that includes whole, unprocessed foods, lean meats and low-carb foods that are high in fibre, potassium and healthy fats; and excludes grains, legumes, potatoes, dairy products, refined sugars and oils, and salt. Yet, it is still very possible on this plan to feast on bacon and dip your spoon into the almond butter jar with abandon, and wonder why your digestion isn’t at its best, or that you aren’t losing weight.

The healthy-eating world seems to split into those who promote a vegan diet and those who swear by Paleo. But what I’ve come to learn is that where these two diets overlap (with fresh fruits, vegetables, leafy greens, nuts and seeds) is where the real magic is. I truly feel that no matter what else you choose to eat, making these foods the basis of your diet is what leads to great health. They’re fresh from the earth and bring with them the minerals they use to grow straight to our plates.

And this is where Vegan Paleo comes in, by combining the best of vegan and Paleo. I’m not here to sell you a new diet plan and this isn’t a plan solely for weight-loss. Instead, this book is intended to provide you with fun ways to create meals that are largely composed of fresh produce, that will serve as easy blueprints you can play around with, whatever your dietary persuasion: if you want to add extra protein to one of these meals, or serve one with a side of brown rice, it’s always ok to do that. The only thing I emphasize when it comes to eating well, is to get to know which ‘extra’ foods work for you. This is a no-judgment zone.

Balance

You might wonder whether there is enough protein, or too much fat in this diet, or whether you can really get by without beans and grains if you’re not eating meat. The answer is that only you can decide; the one-size-fits-all government recommendation doesn’t take into account your specific needs. If you know, for example, that your body thrives on lots of fats in the morning, celebrate that fact and tweak your routine accordingly.

Alternatively, if you decide you want to fully embrace eating the Vegan Paleo way, that’s great too. I have balanced every recipe in this book, making sure they are satisfying and filling, while still enabling you to feel light, energized and effortlessly maintain your weight. Throughout the book, I’ve made sure that the dishes are satiating enough to fuel an average adult and never too heavy or rich. This means that I’ve never gone overboard with the fats or sugars, just to make the recipe taste addictive. Instead, I look to fresh herbs, citrus and spices to add flavour.

My wish is that this book will help you get closer to your ‘sweet spot’; the place where you intuitively eat health-giving foods most of the time, but also where you know how to make every bite taste delicious to you. I know that when I am excited about eating something that’s good for me, I’m not left feeling deprived and wondering when it’s ok to have a fall-off-the-wagon moment. Finding your sweet spot feels like being in cruise control compared to the stop-start routine of being really, really good and then, inevitably, really, really bad.

Nutritional Information

For each recipe within this book I have provided nutritional information to enable you to make decisions on what to eat daily. It is provided as a guide and is an estimate only based upon the largest suggested serving. Nutrient values are derived from standard food composition sources, where available, but the actual nutrient content of the finished dish will be influenced by, for example, natural variation in foods, differences in processing and preparation methods, and the choice and weights of the ingredients used. The proportion of energy in a serving from fat, protein and total carbohydrate is also presented for each recipe. The percentage of energy from total carbohydrate includes the contribution from dietary fibre.

This information is intended to give an indication of the amounts of nutrients and energy provided by each recipe and needed for a healthy diet.

Shopping for Vegan Paleo

To make a Vegan Paleo diet work for you, a healthy shopping basket is key; one that’s made up of ingredients and not products. Eating was a straightforward practice of fuelling your body for our ancestors, and that’s the way it should feel now – stress-free, fuss-free, and intuitive.

Start with fresh produce of all kinds; not only fruits, vegetables, and leafy greens, but herbs and seaweeds too. Think of your health as an asset and invest plenty of time in getting to know the plant foods that you love. I advise clients to come up with a list of their five favourite fruits and vegetables, then to make these mainstays on their shopping list so that it’s always possible to assemble something to eat quickly that they’ll enjoy. My favourites are bananas, kale, parsley, artichokes and red onion. Get to know which ingredients you don’t like, too. Good health doesn’t come from singular foods or nutrients, but from a variety of them working in synergy.

Avocados. These are technically a fruit but deserve identification on their own because when putting meals together, you should count these as a fat in the same way you would with nuts, seeds and oils. I regularly count on half an avocado to bulk up a salad and increase satiety. Regularly eating avocado also has huge beauty benefits and can be more powerful at keeping breakouts at bay than any pill or cream!

Nuts are vital in a Vegan Paleo diet. Try almonds, macadamia nuts, pine nuts, brazil nuts, pistachios, walnuts, the list goes on. The only nut to minimize is the cashew, which are comparatively inexpensive and blend easily, so raw and vegan recipes often over-rely on them for creaminess and texture, but I avoid them on the whole because they can encourage the formation of yeast in the body. If you have a tendency towards candida or a weak digestion, cashews are best left alone. Additionally, we have largely excluded peanuts in this book because they are technically a legume rather than a nut, which renders them not strictly Paleo. If you feel confident enough to play around with certain borderline ingredients and make a decision based on how eating them makes you feel, go right ahead.

One word about nut consumption: it’s oh, so easy to overdo it, especially if you’re munching on them mindlessly, so take care. The consensus is that one serving of nuts is about 30 g/1 oz., which translates as 22 almonds, 40 pistachios or 14 walnuts. I don’t portion them out per se, but it can be a useful habit to practice until you can safely eyeball the right amount for you.

Consider seeds the way you would nuts and snack on a small handful from time to time. Adding a heaped tablespoonful to a main meal will help you effortlessly hit your recommended daily intake for fats. There are ‘it’ seeds like chia and hemp, but don’t forget about the less glamorous ones. I love snacking on toasted pumpkin seeds for zinc, and tahini, made from sesame seeds, is a great way to get calcium without dairy.

Coconut products: desiccated/shredded, water, oil, the flesh, are all healthy and a deliciously easy way to add flavour!

Other healthy oils include olive, flax, sesame, pumpkinseed and avocado oil. Less healthy choices include canola, grapeseed, soybean, and corn oils, plus any oils that are labelled ‘vegetable oil’. I recommend avoiding products that list hydrogenated or partially-hydrogenated oils as one of their components: these contain carcinogenic trans-fats that are harmful to our bodies because their chemical structure has been altered during a heating process. It’s common knowledge that oils are calorie-dense (100–120 calories per tablespoon) and for that reason we’re told to show restraint. Personally, I’m not scared of adding lashings of olive oil to dishes, but most of the time I keep in mind that oils are still processed in some way and so not as healthy as whole fats. What this means is that given the choice, I opt for avocado over avocado oil, olives over olive oil and ground flaxseeds instead of flax oil. Think of oils as condiments.

Pseudograins are a group of foods that resemble grains in the way humans consume them, but aren’t actually grains. Namely, we’re talking about amaranth, quinoa and buckwheat. Biologically, they aren’t really grains at all (in the way that wheat, rye and barley are), but rather seeds of broadleaf plants. They are gluten-free, contain fewer carbohydrates than regular grains and are more nutrient-dense. People disagree over whether pseudograins merit inclusion in a Paleo diet, but I think they are right for some people and not others.

Essential Ingredients

Hemp Seeds

When people worry about getting enough protein on a vegan diet, I direct them straight to hemp seeds, a complete protein, containing all 8 essential amino acids. They blend well, without soaking or sprouting, and offer a nut-free way to make milks and creams.

Chia Seeds

There is no one perfect food but these tiny Titans come pretty close: a complete protein, rich in omega-3 fats, a wide array of minerals and loads of fibre to boot. Aside from the fact that they are nutritional superstars, you can make ‘chia eggs’ by mixing them with a little water that legitimately replaces the real thing in baked goods and treats.

Spirulina

Spirulina’s chlorophyll content is way higher than regular greens, which makes it an excellent detoxifier and blood cleanser. Like chia and hemp seeds it is a complete protein, so sprinkling a teaspoon or two over salads is a handy way to up protein consumption.

Coconut Oil

Coconuts are rich in medium-chain triglycerides, the healthy kind of fat that helps regulate the thyroid gland, which in turn regulates metabolism. It’s an excellent choice for cooking with as it doesn’t hydrogenate or turn into a trans-fat very easily.

Nuts (but not peanuts)

Nuts are handy when you want to create creaminess in a dressing, or make non-dairy cheeses, dips, pâtés, or milks. I find that macadamia nuts, pine nuts and almonds are the most versatile but use any you like.

Cacao Nibs and Raw Cacao Powder

This is your chocolate fix in its purest form, and it’s oh, so healthy! Not only does cacao satisfy chocolate cravings, but it delivers a great boost of magnesium, calcium and iron, which makes it a highly alkalizing food, too.

Nutritional Yeast

This ingredient that will provide a cheese-like taste to your cooking without resorting to dairy. It also contains the complete spectrum of B vitamins, which we our bodies burn through more quickly when we are stressed.

Apple Cider Vinegar

This is the only vinegar that is technically alkaline, which has a soothing effect on digestion. Additionally, if you buy a brand that’s raw or contains a starter culture it will have probiotic benefits.

Grain-free Flours

If you like to make your own treats, get to know these flours, whether it be almond-, quinoa-, or buckwheat-based. They all behave slightly differently, but you can substitute them in all of your favourite bakes for gluten-free variations.

Quinoa

You may decide that you want to exclude pseudograins from your diet entirely, but if you allow one exception, keep quinoa. It’s 14% protein, super-versatile and very filling.

Vegan Paleo Parameters

This book is not meant to offer a restrictive way of eating; I encourage you to figure out which foods suit you and adjust the guidelines accordingly. It’s all about what works best for your body and your lifestyle. Like I said, this is a no-judgment zone.

What to Avoid

Salt

I’m not in the business of giving weight-loss advice, but I do believe that eating too much sodium contributes to water retention, especially for women. It’s entirely possible to eat a healthy diet but overdo it on the salt and wonder what’s causing that extra puff. Too much sodium wreaks havoc on the natural mineral balance in the body and it can be dehydrating. For this reason, I keep salt to a minimum, only adding in a little where I think the recipe really benefits from it, but you can always season with salt to taste.

Free-from Foods

Fat-free muffins, gluten-free biscuits, free-from pastas, foods labelled ‘free-from’ are usually gimmicky and not very healthy. I say usually though because that’s not always the case. As a rule of thumb, if they are made of mostly corn products, soy products and sugars, they aren’t the guilt-free treats they promise to be.

Refined Sugars, Flours and Grains

White sugar and plain/all-purpose and self-raising/rising flours mess about with our digestion because or bodies don’t know what to do with them. Not only do they upset the balance of good bacteria in the gut, they are also anti-nutrients that strip the body of valuable minerals. Additionally, they are recognized by our bodies as a toxin and are therefore more likely to be sent straight to our fat cells for storage. If the product also contains gluten (meaning wheat, rye, spelt, most oats and barley or their flours), it will also have an inflammatory effect on the body and will exacerbate any existing chronic symptoms you may be experiencing.

Dairy

I have completely omitted dairy from this book; not only is it excluded from both vegan and Paleo dietary guildelines, but, as I tell all my clients, it’s intended for baby cows! Most of us are unable to digest dairy because it is not designed for human consumption.

What to Consider

Beans, Pulses and Legumes

These are not part of a Paleo eating plan for a number of reasons, so are excluded from the recipes in this book. Primarily, beans and pulses contain compounds called phytates, which prevent us from absorbing the minerals in foods. They also contain lectins which can cause inflammation in the stomach, leading to ‘leaky gut syndrome’. A lot of people don’t digest this group of foods well, and have to deal with bloating and discomfort when consuming them. Of course, if you’d like to supplement your eating plan with beans and pulses and find that they don’t mess up your digestive system, include them, but if you are looking to be strictly Paleo, then avoid chickpeas, broad/fava beans, lentils, peanuts, etc. altogether.

Whole Grains

Similarly, we have also excluded whole grains entirely as they aren’t strictly Paleo, but if you find they really suit you, feel free to keep them in your diet.

Simple Substitutions

There are a handful of ingredients that feature in the recipes in this book that may be hard to find, more expensive than others, or that you’d prefer not to use. Where this is the case I’ve offered alternative ingredients that work just as well in each recipe. For example, Bragg liquid aminos can be easily substituted with soy sauce, and honey can be substituted with agave or maple syrup.

Treat Strategies

I encourage my clients not to associate their habits with morality – giving into a craving once in a while doesn’t make you a bad person, nor weak-willed. If a healthy diet is about making good choices 80% of the time, there is space for a guilty pleasure, no matter what it is, in the other 20%. If having a deep-fried meal once a month keeps you on track the rest of the time, go for it.

Let’s face it: we live in a fast-paced world and need to use some shortcuts to save on time. Things like non-dairy milks, nut butters, and dark/bittersweet chocolate are technically processed foods, because they have been altered from their original state, but minimally so, and it’s unrealistic to expect that we won’t rely on these kinds of staples from day to day. It’s a question of to what degree.

And, while we’re at it, alcohol is a processed food but it’s an unavoidable part of life for many of us. Within this realm, there are bad, better and best choices you can make. If you’re buying wine for example, it’s becoming easier to seek out organic and sulfite-free brands. Like with any health change, it’s about choosing better, most of the time. There is no need to go without anything all of the time in the quest to feel good.

Indulging in treats is a necessary part of life; after all, eating is not only needed to make your body happy but your soul happy too. To my mind, most of us fall into two distinct camps when it comes to indulging; the people who like to have a small treat each day and the people who prefer to stay focused on healthy eating most of the time, saving their wiggle room for a blow-out treat. Both of these are good strategies, so it’s about deciding which one works for you. For example, I prefer a small treat each day, but that doesn’t mean I’ll turn down ice cream cookie sandwiches for a special occasion as well.