The Help Yourself Cookbook for Kids: 60 Easy Plant-Based Recipes Kids Can Make to Stay Healthy and Save the Earth 9781449479084, 2015950111

Table of contents :
Cover
Title
Contents
Introduction: A Note from the Author
Meet Some Ingredients
Read First! Kitchen Safety
"Mine" A Letter to Grown-Ups
I'm Thirsty: Drinks
Bright Waters
DewDrop Chia Lemonade
Red Balloon Tea
Very NonDairy Nut Milk
Polar Bear
Cocolina
The Un-Stick in the Mud Chocolate Smoothie
Moonbeam Tea
I'm Getting Hungry: Condiments, Sauces & Dips
Toasted Tidbits Sesame Seeds
Sweet Beet Sauce
Cashew Cream Cheese
5-Minute Tomato Sauce
Presto Pesto
Cheezy Sauce
I'm a Little Hungry: Smaller Meals
Blaze a Trail
Power Towers
Party in a Cup
The Leprechaun Footprint Avo Toast
Puff Love Mochi, 2 Ways
Granola Crumble
Cozy Kitchen Cinnamon Toast
Dino Rolls
Land & Sea Chews
Leaf Poppers
Pipsqueak Tea Sandwiches
Lifeboats
Bag of Tricks Cheezy Kale Chips
Asparagus Spears
Mushroom Jerky
Edible Fireworks Popcorn, 3 Ways
Monkey Business
I'm Very Hungry: Bigger Meals
Broccoli Bash
Chapati, 3 Ways
Hungry Caterpillar Nori Rolls
Oodles of Noodles Sesame Soba
Pink Couscous
Pretend Tuna Salad
Golden Quinoa
Plentiful Lentifuls
Awesome Blossoms
Quinoa 'Round the World
Tomato Tornado
Broc-O-Tree Bisque
Lentil Mental Magic Soup
Yam Bams!
I'm Green: Salads & Dressings
The Rabbit's Habit
The Crowd Pleaser Kale Salad
Sesame Lemony Kale Salad
Tiger Stripes Seaweed Salad
Jungle Mash
Sweet & Sour Cucumber Salad
I'm Sweet: Desserts
Strawberry Mops
Disappearing Dots
No-Bake Chocoballs
Moondrops Sesame Almond Cookies
Snuggle Bunnies
MudPuddle Chocolate Chia Pudding
Chocolate Mousse
No-Bake Coconut Grass Shacks
What Else Can We Do?
Shopping List
Resources
Thank You!
Index
Ruby Roth
Copyright
Other Books
Feedback

Citation preview

Th e

Help Yookuboork fsorelf co kids

Th e

Help Yookuboork fsorelf co kids 60+ Ea sy Plan t-based rEci pes ki ds can make to s tay healthy and save th E world Written & IllustratEd

by Ruby Roth

Contents Introduction: A Note from the author • vi Meet some ingredients • vIII Kitchen safety • Xiv "Mine": A Letter to Grown-ups • Xvi

Drinks • 1 condiments, sauces & Dips • 15 Smaller meals • 27 bigGer meals • 59 salads & Dressings • 87 Desserts • 99 What else can we do? • 114 shopping List • 116 resources • 118 Thank you! • 121 Index • 122

c u t d n i o o r InATNote from the author

forget, m e a n d I m ay tea ch me a n d I m e lv e re m em be r, in v o an d I le ar n .” —An on ym o u s “ Tel l

Probably since you were born, someone has been making your meals ere and feeding yo u (that’s the l i f e !). But w a it a minute . . .wh at’s t h a t th on the end of your arm ?! Why, it ’s a helping ha n d !

, are a very stro ng and c a p a b l e perso n. You have a lot of power ! You hard ly need a n y t h i n g more than your own two hand s a nd a few ing redients to h elp sav e the world (and fee d yourself )! This book is called He lp Yo ursel f be cause it tur ns out th at helping yoursel f to healthy food actually helps a n i m a ls and the planet, too. You ,

( Your name here )

The reci pes in this book are VEGA N ,

which means they use only i n g r e d i e n ts t h a t come from p l a n ts — n o an i m a l s or an i m a l pr od uc ts .

Here’s the d eal: From the t ip of your no se to the tip of an iceberg , the foods we eat affect our bodies , a n imals , the enviro n m e n t , and even strang ers on the other side of the pla n et. It sounds im possible , but it ’s the truth.

vi

How eating plants can help sav e th e world: 1. Pla nt foo ds he l p u s s t ay h e a l t h y .

2. Gr ow i ng pla nts uses up l ess la nd, w ater, a nd e ner g y tha n ra isi ng

a n imal s d oes (and causes less pollu tio n , to o) . 3. No a n im als suffer when we eat plants. . 4. Plan ts ca n feed more pe o p l e a r o u n d t h e w o rld than meat o r d a i r y c a n

5.

P lan ts contai n more n utri ents than a n im al products do.

A a a n d ...making meals out of p l a n t foods is like doing an art project—but instead of g lue, scissors, and pai nt, yo u’v e g o t T H i S to play with!

Read the recipes, but feel free to be creativ e and use your im ag in ation, too!

a happier, Remember, we are all connected . If we make the kinder, clea n e r , sa fer place fo r a l l, l i fe g ets bet t e r f o r us, too. I believe in you. Now g o... HE L p

YOursE Lf!

—Ruby Roth vii

e m o s Meet

i e n d e t s r g In

One minute these foods are new — the next minute they’re old favorites! They are all easy to f ind at health food stores, more and more at big -name g rocery stores, and o n li n e if you want them delivered to your door — a nd they last a long time. Onc e you buy them, you’ll use them a lot in this book. See Resources (pag e 118) for my favorite brands. agave Similar to maple syrup , which comes from a maple tree , ag ave is a sweet

syrup that comes from a cactus — nature is so cool, rig ht? Your body soaks up ag ave much more slowly than su g ar, so you won’t g o so crazy when you eat it. algae are tiny plants that g row in ponds and lakes , and are some of nature’s most

perfect foods , containin g a hig h amount of protein , plus a lon g list of vitamins , minerals , and nutrients for your ener g y , heart, blood , eyes , brain , and immune system. Alg ae are dried and g round to a powder and can be found in the vitamin section of health food stores or online. A bottle can seem expensive , but it lasts a very lon g time , so each nutritious use costs only a few cents. Alg ae are super helpful for your nutrition and health. We use two kinds in this book:

viii

blue-green algae are named for their beautiful color. G et as

much in your body as you can by sprinklin g the alg ae in juices , water (they will turn it the most beautiful turquoise!), on salads , in chocolate recipes , or in g uacamole. spirulina is named for its shape: under a microscope it looks like

tiny spirals. This g reen-black powder is fun to sprinkle on everything from smoothies to popcorn because it turns everything g reen.

almond f lour is simply almo nds g rou nd i nto a powder. O ne packa g e g oes a lo ng way , and we use it in several recipes in this book. Plus, it’s g ood sprinkled on everything from fruit bowls to ice cream, yog urt, or oatmeal, or in smoothies. bouillon cubes are little squares of oil , herbs , a nd salt , all packed to g ether. They melt into soups to make them super tasty and flavorful. NOTE: Most bouillon is made with

palm oil, which often comes from farms that destroy forests to plant their crops, but I use Rapunzel brand because it’s veg an, org anic , fair-trade , habitat-friendly , and sustainable (I wrote to them to find out). You can find Rapunzel cubes in health food stores or online. Once you get the hang of making the soups in this book, you can flavor them with dried or fresh herbs, garlic, salt, and a drizzle of oil instead. Toss the herbs into the soup loose, or pack a large handful into a mesh spice ball and soak it inside the pot of soup as it cooks. Bragg Liquid Aminos (Bra gg ’ s for short) looks a nd tastes like soy sauce (see shoyu, page xii). It g ives soups, salads, and sauces a yummy salty flavor and is full of healthy amino acids (proteins). I always have it in my kitchen and we will use it a lot in this book. You can find it at nearly every health food store.



cacao (rhymes with ka-POW ) is the seed of

the fruit of chocolate tree— yes, chocolate g rows o n trees! Raw cacao isn’t sweet on its own, but has the chocolaty taste we all love and is one of the most nutritious foods on the planet, with lots of a ntioxidants (cell protectors), vitamins, a nd minerals, like mag nesium, iron, vitamin C, and ome g a-6. Lucky us! We use it mostly in powder form i n this book, but you can buy cacao powder , whole beans, or nibs (crushed up pieces) ix

from any health food store. NOTE: Look for raw cacao powder, not cocoa (CO-co), which is usually heated and mixed with other ing redients—not nearly as nutritious.

chia seeds are tiny white or black seeds that contain special healthy fats called omeg as. Along with beans



a nd corn, chia seeds were one of the main foods of the ancie nt Aztec people, who ate them for streng th and e nerg y, and as medicine, too. Chia is easy to find at ma ny g rocery stores, any health food store, or online.

coconut We use dried coco n ut a lot i n this book—it comes from the white “meat” inside the coco n ut. Fi n d it i n the bulk or baki ng sectio ns of a g rocery store— shredded (which

works best for Grass Shacks , pag e 113) or in lar g er flakes for recipes you mig ht eat with your fin g ers , like Granola Crumble , pag e 38, or Blaze a Trail, pag e 28. If the recipe just says "dried coconut, " choose which shape you like best. Coco n ut is full of healthy fats that also help soak up other n utrie n ts a n d deliver them to your cells. coconut oil is the oil squeezed from coco n ut “meat” a n d is a healthy fat that protects our cells , feeds our brai ns , bala n ces our hormo n es (the body’s messe ng ers), a n d helps us fig ht viruses , g erms , a n d bacteria. Look for “cold-pressed.” goji berries are as popular i n Asia as raisins are i n N orth America , a n d n ow they’re becomi ng better k n ow n arou n d the world. Chewy a n d sweet, they are jam-packed

x

with g ood stuff! By weig ht, g ojis have more vitami n C tha n ora ng es , more beta-carote n e tha n carrots , a n d more iro n tha n spi n ach! hemp seeds are soft little moo n like seeds full of every esse n tial ami n o acid (protei n) a huma n n eeds! What ’s so special about the n utrie n ts i n hemp seeds

is that they are very bio-available (“bio” = “life”), mea n i ng your body soaks up a n d uses these protei ns better tha n those i n meat or dairy. Hemp seeds also have a n excelle n t bala n ce of the healthy fats omeg a-3s a n d omeg a-6s , which power your brai n . mochi is a dou g h made from rice (use the brown kind). Find it i n the refrig erated sectio n of health food stores. (It comes in hard , flat blocks.) When baked , it becomes a puffy pastry and ca n be topped with a n ythi ng you wa n t, sweet

or savory. It is wheat-free and g luten-free.





nutritional yeast is a flaky yellow powder with a cheesy taste. It ’s full of importa n t n utrie n ts , especially B12. I n the olde n days , people g ot B12 from eati ng food g row n i n soil n utritious with g ood bacteria , but today’s soil is n’t as rich , a n d ma n y people (both meat-eaters a n d veg a ns) do n’t g et e n ou g h B12. N utritio n al yeast helps keep your B12 levels up. We use it almost every day o n salads , soups , bea n a n d vegg ie dishes , eve n popcor n .

xi

quinoa (KEEN-wa) is a cute little g rai n with every ki n d of protei n a huma n bei ng n eeds , plus ma n y other importa n t vitami ns a n d mi n erals. It cooks fast a n d it ’s available i n most g rocery stores

these days. Easy!

seaweeds Yes , these are pla n ts you see floati ng i n the ocea n ! N ori (or laver), kombu (or kelp), palm , arame , hijiki, a n d wakame are all differe n t ki n ds of edible seaweeds. People i n Japa n , Korea , a n d Chi n a have eate n seaweed for thousa n ds of years (it ’s what ’s wrapped arou n d sushi rolls), a n d n ow America ns are catchi ng o n to the fact that seaweeds are n ot o n ly delicious , they are full of protei n , vitami ns , mi n erals , a n d importa n t n utrie n ts like iodi n e. Seaweed s n acks are little packag es of roasted a n d salted n ori sheets. You ca n fi n d seaweeds a n d seaweed s n acks at Whole Foods , Trader Joe’s , Costco, a n d a n y health food or Asia n food store. shoyu is the Japanese name for soy sauce. It tastes a little stron g er

than Bra gg Liquid Aminos , but you can use it instead of Bragg˧s if you like. Look for nama shoyu , which is raw and more nutritious than reg ular shoyu.

xii

stevia is n ature’s ca n dy without a n y su g ar at all. The little g ree n leaves of a stevia pla n t taste te n times sweeter tha n su g ar, yet eve n people with diabetes ca n eat it! Buy it i n powder or liquid form at a n y health food store...a n d try g rowi ng some i n your backyard! tahini is a soft spread like pea n ut butter but made from sesame seeds. It ca n taste bitter by itself, but whe n you mix it i n to recipes , it completely tra nsforms i n to a creamy , n utty flavor. You’ll fi n d it n ear the n ut butters at the g rocery store. tempeh is soybea ns that have bee n ferme n ted (ag ed) a n d smashed to g ether. It ’s full of protei n , a n d you ca n do lots with it because it soaks up the flavor of whatever you put o n it. I n this book , we use it to replace fish i n the Prete n d Tu n a Salad (pag e 70). Fi n d it i n the refrig erated sectio n of your health food

store (it comes in flat blocks). turmeric is a root that looks like g ing er o n the outside a n d carrot o n the i nside. It ’s sold as a beautiful yellow-ora ng e powdered spice k n ow n for its a n tioxida n t (cell-protecti ng) a n d a n ti-i n flammatory powers (this mea ns it reduces pain). It ’s a very g ood n o n-spicy spice to play with—it tur ns everythi ng g olde n yellow!

xiii

st! r i f d a e R

f a e y S t n e h Kitc

Number one rule: You must have an adult’s permission to work in the kitchen, or we’ll both get a time-out! Here are things a grown-up can teach you so that eventually, you can use this book on your own. Until then, get some help so you don’t lose a finger, or even worse, burn the meal you were so excited to eat. And anyway, even expert cooks have assistants, too, called sous (“soo ”) chefs. • Chop Chop! Carefully practice using a knife. Curl the hand holding the food so your fingertips grasp the food item and your knuckles push against the side of the knife’s blade. As the knife goes up and down, your fingertips will be out of the way, see? When chopping anything round—say, an onion—first cut it in half, then lay the flat side down to cut the rest. • Tools of the Trade Besides measuring spoons and cups and mixing bowls, a few kitchen tools make preparing great food very easy. A powerful blender like a Blendtec or Vitamix (which has a plunger that helps mix what’s inside the blender while it’s on) is super helpful for making vegan food. If you have a regular blender, you may just have to start and stop it more often to scrape down the sides with a spatula. If you have a food Processor, you can use that, too. A salad spinner is also helpful to wash, dry, and store greens. If you don’t have one, wash greens in a colander and shake them dry or pat them with a clean kitchen towel. • Turn Up the Heat! Boiling vs. Simmering Practice using the stovetop by heating a pot of water. Turn the heat to high to bring the water to a boil (big, fast bubbles) and to medium to simmer (slower, smaller bubbles). Also, for recipes at the stove, use a step stool. You want to be steady and balanced so you don’t fall into the pot yourself. (After all, we do not cook animals in this book—that includes you!)

xiv

• Ding! Time Is Up! To make sure nothing gets burned (including your house), it’s always smart to use a timer when you’re cooking to remind you when to turn off the heat. • Come clean! Wash your hands and fingernails before cooking (who knows where they’ve been) and rinse your fruits and veggies before use. • Measuring & Measurements The measurements in this book are here to guide you, but you can change them as you learn what you like. In this book, I use a little less of certain strong ingredients (like garlic or green onions) than I normally would. If you like them, you can always add more. At first, follow the measurements. (If it says ¼ teaspoon, fill the ¼ teaspoon to the top!) But after tasting a finished recipe, feel free to add to or change it! If you accidentally put too much of one thing in, just add a little more of the others to balance it out. Once you get the hang of these recipes (and memorize about how much a tablespoon, teaspoon, and cup measure), you’ll hardly need to use measuring tools at all. You’ll know how the meal should look, feel, and taste—and then you can make larger portions by heart! If you˧re sharing with others, simply double, triple, or quadruple the recipe to make enough for all. Some ingredients won’t even have measurements—that means I’m leaving the amount up to you (for example, how much cinnamon you want on your toast...some like a lot, some like a little—you decide). Other measurements are loose, like “a handful.” If you must know, here’s what I mean:

Giant handful = about ½ to 1 cup Small handful =

¼ to 1/ 3 cup

Drizzle = a light zigzag pour Swirl = a quick pour in one circular motion

xv

ine” GROWN-UPS “A M Letter to Be honest. You mig ht be ambivalent about invitin g yo ur kids into th e kitchen—into your do m a i n , p o te n ti a l l y b r e a ki n g s t u f f, d e f i n i te l y m a ki n g a m e s s , u s i n g u p i n g r e d i e n ts y o u p l a n n e d t o c o o k w i t h , s h r i e k i n g w i t h d e l i g h t a t f lo u r e x p los io n s (d o n’t wo r r y — th e r e’s n o wh i te f lo u r i n th is b oo k ! ). Coo ki n g a n d c le a n i n g m ig h t b e y o u r th i n g , a m e d i ta ti ve tim e to y o u rse l f. O r, o n th e othe r hand , may be i t ’s somethin g you j ust want to g et th r o u g h q u ic kly...and by quickly , you mean alone.

I understand. In our house , the ki tch e n is m y d o m a i n a n d m y h a c kle s prickle when other peop le s ta r t d o i n g s t u f f i n th e r e. However. We wa nt the next g eneration to eat rig ht, make wise cho ice s , and be conscientious , respon sible , and self-su f f ic ie n t a d u l ts. A t r u l y s u s ta i n a b le fut ure lies in acti ve l y e ng a g i n g o u r ch i l d r e n . T h is is m o r e a b o u t adults being will ing to sh a r e th a n i t is a b o u t a n y ch i l d ’s a b ility to learn. So let your kids play with this book. Trust them. In my experie nce , when we g ive kids the information they need to make educated choices , th e y ch oose w isely .

A plant-based diet— more broadly , veg a n ism—is about protecti n g the thin g s we love and value. Th e bene f i ts exten d e ve n b e y o n d th e p r a c tic a l i ties of health and savin g an imals and the en vironment, to our behavio r in the wor ld. Teachin g our ch ildren to be thou g htfu l and to cons ider how their choices affect the pu blic realm will raise the standards for every livin g bein g . Because , like our kitchens , the is better served when we think of it as “ours ,” r a th e r th a n “m i n e.”

—Ruby Roth xvi

I’m thirsty

Drinks

e m a d e w i t h d y e s , fa k e f l a v o rs , a n d c h e m i c a l c o l o r i n g s — g r o r a s k n i r d d o o f k n ss. M os t j u t t le co l o r to th e w a te r y o u d r i n k e ve r y d a y w i th i l a d d A . l a e t’s a bright idea. a h t w Le t ’s g e t r o n — s t n e i d e r ing n at ural

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Pl a c e y o u r ch o ic e o f i n g r e d ie n ts i n a g l a s s j a r wi th a caP. If y o u’r e u sing b e r r ies , g e n tly cr ush th e m with a s p oo n. A d d a b ou t 1 cu p wa t e r. Ca p th e j a r, a n d You ca n d ri n k i t r ig h t a w a y o r le t i t so a k i n o v e r n ig h t h e fr i d g e t. You ca n a lso sweete n your drink wi th a fe w d a sh e s o f stevia p o w d e r o r a li t tle ag ave. Note: If you wan t you r B ri g h t Wa t e r t o b e p e r fe c t l y c le a r, p our i t throug h a f i n e-m e sh str a ine r in to y ou r g lass ju st b e fo r e y ou d rin k it.

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fu l l b r a i n p o w e r i f

shake, shake, shake!

When your body Gets t h i rst y, your brai n act u a l ly s h r i n k s ! Dri n k

l o ts

te d ra y h y a o f wat e r to st

3

p o r d w e D e d a n o m e l a i ch 1 cu p wate r

2 tA bl esp o o ns lem on jui ce 1½ ta B l Es p o o n s c h i a s eedS

Serves 1

or 2

a heaping

½ teaspoon

( ) two 1- gram pack e t s

stevia powder or 1½ tA b lE s p o o n s Ag av E

t

a jar, cap it tightly, and shake, shake , shake i n i g n i h eryt Put ev really mix up the chia seeds. Leave the jar in the fridge for to few hours or overnight will taste even bet ter). a s e t u n i ( m 0 2 at least tiny, jelly-like dewdrops with a seed in to in n r tu l il w s The chia seed them up again and chew as you sip! e, Shake ak Sh , e k a h .S the midd le lemons are, you might want n how sour your Note: Depending o is done soaking, taste and see! ia ch e th n he W . s r o v a l f e h t t s u d to a j sweet? Add lemon. A little too strong? oo T . ave a or g via ste Add r? Too sou at being a cheF is about! Add some water. This is wh

4

harmed! St evia comes from a sweet -leafed plant , and agave from cact us—n o honeybees

, Experiment wit h ot her cruelt y-free sweet eners—maple or yacon syrup

, Bee Free Honee

! sugar, t o name a few coconut sugar, brown r ice syrup, organic cane sugar, or monk fruit

5

is tiny, but if you measured its nutrients, it would be the size of y r r e b i o j g d e i r d A h bright red berry is jam-packed with c a E . G I B t u b , g i b ) t a h t t o n e b y a m the moon (okay, p l a n t n u t r i e n ts ) , , and phytochemicals s r o t c ( e t o r p ) l l e c s t n a d ( i x v i t a m i n s , m i n e r a l s , a n t io tritious foods on the planet. u n t s o m E TH of e on is making g oj

l a B l o d o n e R a E T Serves 1

Goj i berr i eS Wate r

Place a big five - finger pinch of goji berries in a . Boil a small teapot of water, the tea then carefully pour it over the berries. Let red turns sit for a couple of minutes until the water s. and the berries plumP up into tiny balloon Drink hot or cold, and eat the gojis last.

6

, Mighty!

Me G oj i , s m all but

Goj i berriEs hav e be e n us ed in Ch i nese medici ne for thousands o f ye a rs to strenGtH en Peo PLe ’s h ea Lth

and prevent illness. Th e berry is so nutritious, it has been declared a Chinese natio nal treasure!

7

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8

}

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on TA b l e s p o

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BlEnd, t hat 's i t !

ge r but smootHer, The lon creamier wAy:

You are.

Blend all ingredients in a blender on high until super smooth. Now...you can drink it as it is — it ’s most nutritious this way— but it might be a lit t le grainy from the teeny t iny f lecks of nuts. To make it smooth, pour it through a f ine- mesh strainer

v

(or nut-milk bag) into a la rge pitcher.

Note: You might have to empty the strainer a couple of times if it gets clogged. Chill the milk in a sealed jar in the fridge and use within 2 or 3 days.

o r

3 Reasons to Choose Nut Milk vE Cow’s Mi lK 1. You are not a baby cow ( but check for hair y ears and hooves j ust i n case) .

2. Mama cows are separat ed from t heir babies so t heir milk can be saved for humans —not Very nice! 3.

It takes 2,000 gallons of water

to produce 1 gallon of cow ’ s milk. w’s milk That means every glass of co 48 gallons of cost s t he precious wat er! That ’s enough to fill two bat Htubs! 9

r a l Po ar Be ½

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water

watEr or coconut

a 1 banan (

en up best ), brok s i n e Z o fr

s or cashews d n o m l a 5 2 20 t0 lmond butter or ¼ cup a

5 ice cubes

Put everything in a blender. If you have a plunger for your blender, you can add more ice cubes to make it ice-creamier. Blend until smooth. For extra nutrition, stir in some Natren nondairy probiotic powder just b efore you drink it— you won’t taste it.

lting away ch A nGe is me Cli m at e A rctic ha bitat, Putti ng rs ’ iC e y a e b r t our cho ices a tHe pol anGer of e x t i n ct i on — bu a d oF animals reduces tHe pollution tHat caUses tH em i n d lp! Fa r minG pLa nts inste e a n i m als! o e at your V e GGi e s to s av e th ca n h e C li m at e change , s 10

ae, a water plant that makes Spirulina is an alrgeen. Ancient A z te c w a r r io r s a te i t g this drink glow d energy. Feeeeel th e power for strength an ! 1 cup coconut water

sprinkle or more of der s p irulina po w ill work, too a

( blu e- g r e en a l

gae w

)

ients in a jar with a cap, d e r g in e h t Put e! If you w a n t k a h s , e k a h s , e then shak it in a d n e l b , y h t o r f d th is dr in k slushy an e cubes. b l e n d e r w i t h a f ew i c

a Cocolin

le a der s and sci e n t i s t s a r e us i n g s p i ru to Sol Li n a ve w o r l It take d h u ng er. s l ittl e en e rg a Lo , i t i s gent y to grow it clea n l e o n th e , s th e a ox y g i r , a n d it prod uc es en e v e n be tter th a n trees do. It ’s a ls o b u rs t i n g wi th v i tam i ns , min e r al s , a n d n u trie nts. Tal k about a s perfoo d!



t

Serves

1

earth

u

11

i s t c k n U

The

Mud

In e i e h h T t o o Chocolate Sm ) ( ½ in a b l ender until smooth anad c r ea m y , using

Bl e n d

u have plu n ge r i f pyocrush el on e to h the ingredientsst. Tast e and adrsj u. the f lavo . Ble n d aga in

{

Ma k e s 1 c u p or 2 ) ( serves 1

cup water

i n th is

or coco n uet fweatweer— r dates case u s

25 alm on ds or cAsh ews o w dE r 2 l i g h t teA s p o o n s cA cA o p

lp cr ush if you don’ t have a plunger to he a u ca n lways add 5 to 8 ice cubes the ice, start with 5 —nyoding fi rst the other 3 a fter ble

(

3 date s

(no pi ts! )

a s plash

of c o co n ut o i L

build up Optionals* (start with a sprinkledand ) ike to a spoonful of as many as you ˧ l : al g a e , spi ru Lina , chlo re l L a , blu e-gre e n , chia seeds, hemp seeds or powder iry-fr ee vegan protei n powd er, da

St before probiotic powder ( stir it in Ju L ). ay powerf u you drink it so th e nutrients s t

*The more option al ing redien ts you add , the crea mie r and more nutritious your smoothie will be , but you may need to add a li ttle more water and sweetness , too... ble n d , taste , a n d d ecid e as y ou g o.

12

)

cacao is one of the moS

t poweRful

hea lth foods on the planet, wi th more an tioxi dants cell protectors than Any

(

)

ium,

other food and Loads of magn es a nutri e n t th at h el ps yo ur b o dy

do ov er

300 tasks!

H a ve y ou ever met a That is a “ s ti c k i n t h e mu d ” ? p e rson wh o wou ld r a th e r stick to ve r th e sa m e old ways tha n discoand ou som eth ing n ew. N ot y me — we’ re unstuck!

13

iGht to r t he moonl . calm your body e d n u s ) Sip thi edt i me (or anytime! re b befo



m a e b n o o M T ea es 1 Se rv

½

ate r cup w

(

m i lk eg a n v cup ½ i l e tea om ham

1c

ht o r Very a ge 8 NonDai ry, p sni p o ff t he t a g bag n a d stri n G

st ore - b o uG

Agave n o o as p

(

)

)

½ te

a Gent le boil, t hen l pot . Br i nG t o l a m s a d le n a l Gi n r i o h t r u y o ever let it s i t for a minute or 2 . P d n a r e v Put o C . t a . f the he to the moon y o u ’ll g o f f f O o z ! z z z z z z n z z t ur nd soon— a g u m a place) into nct uar y (safe

ur ya rd a sa e. e t o ma k e y o m o s t n a h a ng l p c ! e l e i t a amom d cli m for ch , habitat loss, an y , s e d p i e c i s t z n a o i t r u ts! to poll are c plan earing du e p d l p i Bees w a f s o i % 0 9 d n d a o are 30% of our food crops e at least s, wh t a e n i e l l o b hey p fo r nd — t e i r f e” a “be

14

I’m getTing Hungry

m i e n d ts, n o C

c u a S es & Dips

These tiny seeds add a HUGE pu nch of fla vor to soups, salads, and noodles. Many recipes in this book use them, so keep a batch on hand—they taste good sprinkled on everything.

Toasted TisdamBe siteeds Se

¼

cup rAw ses ame seeds Have near by :

MAke s

(

BLack or whit e or Bot h

a d ry, wi d e bow L , pa n larger than yo u R frying

16

)

s ¼ Cup

Is iT hot in here?

NOTE: This recipe is a g ame of senses! Use your

sight and smell to know when the sesame seeds are done — because depending on your stove and pan, it could take 2 minutes or 6 , and you don’t want them to burn. Keep watch —they’re done when the white seeds turn toasty tan and the black ones get a little lighter.



Put the seeds in a dry, small fr y ing pan on the stove. Turn the heat to medium-high. After a minute, use a wooden spatula to gently stir every 10 seconds or so, letting the seeds toast, but moving them so they don’t stick. AS SO ON as the seeds start to look and smell toasty, turn off the heat and pour

them into the dry bowl so they stop cooking. Let cool completely. Store somewhere cool (you can use a funnel to pour them into a little glass jar ). 17

ad it onto toast or a Ch a p a ti (page 62) , ful sauce by itself, spre i t u a e b Ea t this scoop it onto Plentiful Lentifuls ( page 75) , , f a e l e c u t t e l a roll it in s in it, or get fancy a nd eat it with veg a n va n il la er ck ra c r o s ie dip vegg fu r i d iculously y u m m y . Ju s t b e c a r e l — b e e ts s t a i n ! . . . m a e r c ice

t e e w S

beets and walnuts look li ke the very body part they help keep h e a lthy.

t e b Euce Sa

MakEs abou t 1 cup

b e e t s, 2 to 3 m e d i um - s i z e r e d ally w ell stem s rem oved, wAsh d re i ling) ( or cooked beets— skip the bo

e

e (This anci ent i dea is called t h

oc tr i

“D

18

You ’r e prEtty!

½ cu p walnuts

i ve o i l

n ol 1 TAblEs p o o 1

TAbLes p o o n Ag av

e

n e of S ignatures”.) Beets ar e dark red, li ke blood—and they do hel p keep blood flowing smoo th ly.



No , You are ! C ’mo n

G uy s

,

It ’s ab out brAins,

yo

over the c y l l u f o t F i l l a v e r y l a rg e p o t w i t h e n o u g h w a te r il you t n u , ) e r e h everyw b e e ts . B o i l t h e b e e ts ( b i g , f a s t b u b b l e s i n u te s . m 0 4 o t 0 3 t can easily poke them with a fork, abou to ks. n s b u m h u c h t ing your ts into s e u , e r b e t a w e Rinse the beets in a strainer under cool t . ) Cu t th c e f r e p e b easily peel away the skins. ( They do not have to plunger, a h t i w r e d n e l In a food processor or powerful b ooth. m s l i t n u r a te b l e n d a l l i n g r e d i e n ts p l u s ¼ c u p o f w Taste and add more ag a ve if needed.

u e at !

not bEA uty.

h W a l n u ts lo o k li k e b r a i n s — a n d th ey c o n tai n h e a lt hy fats t h at h e l p y o u r b r ai n gro w. Yo u a r e w

at

19

g e ts d a e r p T h i s s d mo r e s e r a n f te r i t h a k c i h ! t a rful t resist flavo you can ay and ea ast or f i d .. n to ch i l l e d . e i t o n a S u w e e k — o n , age 4 7 ). k l s a o k M o c i h t : c s Idea t the s nd celery queaks (p u o h g u it thro s, carrot a 5), or Pips r 4 crackeppers (page Leaf Po

w e h s a C m a e r C e se e h C

ast e L t tE r a

t ed oa k s , s s he w a t er ) C t w a e r b p u c n g 1 heapin is eve t h g i n r (all dAy o t er A w s n ore ) o o m p s E d l b d a 5 TA ays c up bou 1 s e k a M in w A

a

2

A lw n a c ou T a b l E s p o o n s l e m on j u i c e y a salt e s n o o tea sp a h e a p i ng

(

½

20

ou 2h

rs

in a food processor —or ts redien g in all ut P s. ew sh ca Rinse the soaked TH A PLUNGER (this makes the even better, a high-speed blender WI creamiest recipe). Blend until , t es th oo m s , best mean r e ally ) velvety smooth. I r e p u ( d , r p e su a few long minutes, so make ng e k a t t h g i This m u’ll be hangi o y e s u a c e b e n i h c a m e h t h fri ends wit it out while you turn it on, slowly turn down rape c s , f f o n up d own up dow the sides, and repeat.

/

/ /

/

dd It might s eem like you need to a g for in more liquid at first, but keep process u If yo . a s o l i d f ew m o d u o y e r o i n u te s b e f r at a ashew! e C t a w need to, a f o n o o p dd a tables again. time before blending w more e f a d d a Taste and ce and salt if it and i u j n o m e l of more dashes s too sweet. Blend once t a s te the flavors will g in ( v r e s e r o chill bef ill thicken it up mix and it w a bit, too ). Store in a sealed container in the fridge.

ss Ble

you!

21

e t u 5-min

e c Tomato sau atoes

y tom 1 cu p Sl i ce d - in - ha l f C h e r r h ki nd ) s i L L a m s (or Any

½ teaspoon olive o i L

¼

c gA r li d E o c p h P n o t easpo s a lt a e s f o two- fi n g er P i n c he s

m a ke s

a bout

/

1 3 cup

v Ser

(

es

1)

ast E y : y b na l near o i e t v i A r H nut s n o aspo 2 te

hem t p o to ch foa m! ). t s u j 5 u r ts , i d o r p i n k p s t r o u and low in sh tely into liq n o , s e c o t i a e nd the tom garl y, then dd n compl r , u l In a blender, ble t i o o t ant them olive bubbl hout. A e h t u p a b i t (y o u D O N O T w g a n , a d d i n t h ot a n d t h r o u g s . p l l a m s a into auce ge tes, stirring thicken s Pour the blended tomatoes e h t t e l ce Stir and inu u . h g i m h a o t t a s 3 e h the n t Tur t. u e sal as th re ) for abo e h w o y r s e v e s r e l b b o u b s i m m e r ( m e d iu m e r m i n u te e d e d . h t o n a r o f r i t h e n u t r i t io n a l y e a s t a n d s t alt if ne s e r o m d d da Turn off the heat, taste, an 22

Once you see how easy this recipe is, you can double or triple the measurements for larger batches to share. Mix it with pasta, kelp noodles, or grains, or use it on a Chapati Pizzati (page 63) .

23

this, it can be different —you mig h t add e k a m u a n s p i n a ch . E a t me yo Each ti , try a different nut, or use more baslaidl tdhressing , a spread lemon nfu l, use it as a dip, spread, or sa e r o m some pasta or kelp nood les. to spoo n o it e ix m h r o t ) it by ag e 62 p ( s i t a p for Cha

s o e t R p

Pesto and Ba h c a n i p S k s b 1 p sil

Rinse

{

a o u t cu Ma e as - m uch - as - y ou es 2 gigant c ca n - gra b handfuls of fresh spinach leav a h ea pi ng 2 c u P s suPer, du pe r, really p a c ke d i n a hea ping cup

(

1

i

big h A n dful of bA si l Le A ve s

(

½

really packed in

½ cup cA sHe ws , Maca da mi a n uts, or p i n e nuts

¼ cup o li v e o i l ¼ t easpoon sea salt

st 1 giant wedge sq ue ezed , LeMon jui c e atorleaas mu ch as 2 tablespoons

(

)

½ c lo v e ga r l i c (you can a l w ay s add more )

24

)

(

N u ts? N e v e r saw ’ em. Blend in a food processor or a powerful d to help blender (one with a plunger, which you’ ll nee mix and stir while the machine is on ) until the pesto i s a s c o a r s e (g r i t t y) o r s m o o t h a s y o u w a n t i t .

Stop , taste , and ad just up to one million times. Does it need a little salt? Add a pi n cH. Want it th i nne r ? Add a little olive oil. Thi cker? Add a few more nuts. Stronger? Add more basil or the other half of the garlic clove. There’s no right way— just the way YOU like it! s: Reasons t o buy fresh fo od fro m far me rs’ ma r ke t

t. 1. Oft en , the m o r e y o u b u y, t h e b e t t e r t h e d i s c ou n 2 . B u y i n g f r e s h C u t s d o w n o n p l a s t i c a n d pa c k a g i n g t hat would e nd up i n a lan dfi ll or t he oc ea n. 3 . B u y i n g fo o d g r o w n n e a r by c ut s s h i p p i ng fuel. 4. Farmers connect U s to mo t her n a t ure.. .and t h e y 'r e us ua lly fr i e n d ly, t o o. A sk t h e m q u es t i o n s a b o u t i m p o r ta n t s t u f f l i k e bugs , so i l , fo od , an d pl an t s!

25

Use this thick sauce as a spread, a dip , on a bowl of pasta (mac ’ n’ cheese style ), t ˧s used in t book in Chapati Pizzati (page 63 ) or with grains and beans. IKale Chips (pahgise 51 ). and B ag of Tricks Cheezy

z e y e h C e c u sa Makes 1 cup

1

, C Ashews w A R cu p ed in water at least k e gh t

soa hours or o v rn i 2 P ed u P p i r e p P e r,

½ r e d bell p

¼

ritio nal yeAst c u P n ut

oons waTer 3 T Ables p

Bag of Tricks , r o f G aG Br n oo p 1 tAB le s Ami nos Cheezy Kale C h i p s (pag e 5 1d) a s an Liquid m a ke th a t 2 ta b l es po o n u ice little m or e le m o n j

big lemon wedge, sQ u e ezed 10+ shakes turmeric

26

You don ’ t need to squeezE me to make something

cheezy! Using nuts instead of milk to make cheese saves land, energy, water, and...me!

R i n s e a n d d r a i n t h e c a sh ew s . Blend everything in a food p rocessor or h igh -speed b le n d er u ntil v e ry, vER Y smootH ( th is cou ld take a fe w minutes ) .

I’m a

little

Hungry

smaller

Meals

A e z A Bl i l a R T food r e p Su

Trail g along o mix is a smart snack to b rin u n hikes. It ’s light to carry, yo don’t need ute ets g ive you energ nsils, the swe fats in y t h e n u ts a n q u i c k l y , a n d t h e d seeds make that energy last— whether you’re playing at school or clim bing a mountain.

h andful of each ingred ient

ws, ca sh e w a R s, cao nib

cA

ds, pu m pk i n seE o i be rries,

gj

dri ed c oconut

ion t a c a lv a c i p Tro dried mango, 28

pple, a e n i p d dRie , a nuts i m a d a t mac conu o c d e d ri

Choose a recipe and mix together a

(or make up your own combo!).

ALways & Forever

an E n a rr E t i d Me o ts ;

RollEd oAts, ALMoNds, RAisins, dried cocon u t

a P ri c ; dRied da tEs ; d r i ed figs alm onds, wALn u ts, or pist ach ios dri e d

Your brain, made of nearly 60% fat, isn’t done forming when you’re born. It keeps changing throughout your

life, especially when you’re a kid—t hat ’s

why it ’s import ant t o eat hea lthy fat s, like those i n seeds and n ut s, which feed

G

your ever - growi n bRai n! Help your brain, and your brai n will h e l p y o u m a k e w i s e , h e a l t hy , a n d

thoughtful

decisions.

29

Ban anas and apples with plain almond butter are just as good, but this mixture will Boost your energy even higher in the sky!

r e w o P owers T

Mix in

little bowl

a

{

1 ba nana

o 1½ TAbl Espo ns almond butt er ½ t easpoon cAcao poWder

¼ t e aspoon agave

/

Slice the banana into coins. Put a d a b o f t h e a l m o n d b u t te r m i x t u r e onto each slice. Build towers.

30

/

Or

Serves 1

a pple almond or peanut but t er

Cut the apple in half and then place the flat side down to slice up the rest safely. Dab almond butter onto the apple slices and stack, or use the almond butter as a dip.

Packing t hese i n your lunch box? Keep t he apples fresh by squeezing a few drops of lemon or orange

s)

, it

St o

ps the apples fro m t urning brown ( “oxidizing”). The a n tioxi da nts in co lo r ful fruits and veggies do t h e same t hing i n s

bodies, pr ot ect ing us from pollut ion and disease.

ide our

ec rot p l l e juice over t hem and mix unt il t hey’re coat ed. Because lemon j uice co n t a i n s ant ioxidant s (c

t or

31

There are tEEny, tiny, itsy, bitsy, eEntsy, wEentsy nutrients in yogurt called “probiotics,” which help keep your belly and dig estion healthy. You don’t need dairy to get them — try rice, almond, or coconut yog urt instead.

t y r A Pa p in Cu

Serves 1

v g a n yogurt ½ cup pla i n or va n i l la E

Topping ideas:

e

e

fr sh bErri s

goj i bE rries

N

e

bana a Slic s



32



s cac Ao ni b hEmp seeds ut almonds ed cocon d d s e d e r e s h s a i h c s ds ) pumpki n age 38 p e ( l b p syru GranolA CrUm e l p ma ave or g A : l a n o Opti

ee

c r e a te w h a t n e h t , l o n ly mall bow s e a s U n i t . ( rizzle Put the yogur ith the toppings d a d d yw d like, a u something prett ’ o y f I gh! ) you’ l l really eat, thou top. of agave or maple syrup on

here

We heard t were nuts and berries.

33

u a h n c e r p e L

The

n t i r p t o Fo toast serves 1

avo

rai n ) 1 s Lice of bread ( t ry spro uted wh ole g

¼ to ½ avoc a do (sliced or mashed) se a sa Lt

s p i ru l i n a p ow dEr Toast the bread until it is browned to your liking. Top with avocado. Sprinkle with salt and a trail of spirulina powder. Look for breads, t ort iLLas, and ot her foods made wit h “sprout ed” grains, beans, or seeds. This means t hat each litt le t idbit soaked and grew a sprout

d, before it was used. Sprout ing wa kes up t he sleeping nut rient s inside a see bean, or grain, which come burst i ng out int o t he beginninGs of a

tiny

34

plant . Sprout ed foods cont ain more nut rient s.

ocado: v A n a t u C How to ong avo the l e h t e c i l . S

1

a

oun d. way a ll r

, you d r a o n e s i d e t ow d 2. Ttwhiestother aw y. e an d i s t pi eeze t he u q s y l t out. n 3. Ge e pit will pop

a

th

35

bubbles, pops, a n d puffs b e f o r e y o u r v e r y t i , F O d O n P a o ch i Toast m oming a chewy-on-the-inside, crispy-on-the-outside cloud. h and delicious to eat. c eyes, bec t a w o t s i l a r io u This is h

f f L o v u P mochi, 2 ways e Ser

Gr

ves 1

e Original a i n a i s sa n c Sweet:

Ho t

almond butter

t er,

Ho

tte

36

e

Pick o n :

Jam agave or

moch i

(

or your fa vor te org anic brandi

v

SA ory:

¼ to ½ avocado ( mashed or sliced) or vegan c ream cheese

( store-bought or CasheW Cream Cheese, pag e 20 )

a s pr i nkle

r,

(

Hott

of Sea salt

er,

Ka

o Bo

o Ooo

! M

o

o o

en as . v o r e t s a o Preheat an oven or a t 450 °F ) y l l a u s u the mochi package directs ( of a e d i s ne Chop a 1½ -inch-wide strip off o 4 or 5 into mochi block. Then cu t that strip fridge ). he squares (save the rest of t he mochi in t ke them in d ba Spread out the squares on a baking sheet an u te s ) n i m 0 1 the oven according to the package directions (8 to pots. until the squares puff up and become toasty brown in s t. Turn off the oven. Using an oven mitt, carefully remove the shee p ings. Break open each puff and fill it with tiny spoonfuls of sweet or savory top

37

y u m m y b y i ts e l f , T h i s sw e e t c e r e a l s n a c k i s a ilk, or sprinkled on vegan yog urt in a bowl with veg n m ousse ( page 110 ) . or Chocolate M

o l a n r a G l b m u e r c t1 Ma k e s a b o u

a

¼

1 cu p r o LLEd o ts cup c oc on ut fLakes

20

almonds

2 tablespoons agave or maple syrup

½ cups ( serves 2

or 3

)

e

1 teaspoon w hite s same seeds

½ teaSpoon va n i lla extract a few hefty shakes of c innamon a s p r i n kl i n g of raisins add aft er bakinG

(

)

Preheat the oven to 325ˮ F . In a large bowl, mix together all ingredients ( except the raisins ) until all the oa ts get sticky. Spread onto a baking sheet, then set a timer for j ust 5 minutes. Place the sheet in the oven, start the timer, and stay cLose by — granola is easy to burn!

While you wait, get your mitts and spatula ready. 38

use mitts to take out the The second the timer goes “di ng!”, baking sheet. Swish the granola around with a spatula, then place it back in the oven for another 2 minutes. Quickly remove it from the oven, s t i r a g a i n , a n d l e t c o o l c o m p l e t e l y — a s i t d o e s , t h e o a ts w i l l h a r d e n u p . Sprinkle in the raisins last.

Eat oats, not oats!

g

39

d in blankets, reading a book, or Best eaten wearing paj amas, covere ved one (preferably someone soft and fu rry ) . o l a h t i w g n i l g snug C i nnamon comes from thE bark of

sn i f f sn i ff sn i f f

a cinnamon tree . For tHousands of years , it has been used by peo ple around t h

f

ff sn i if sn

c o con ut o i l

a light drizzle a g ave c inNamon Toast the bread as l ight or dark as you l ike it. While it’s still w a r m , s p r e a d a t h i n l ay e r o f c o c o n u t o i l o v e r t h e s u r f a c e , a lo n g with a drizzle of ag ave. Lightly sprinkle cinnamon on top.

o ew

40

e

1 sLi c spRoute d wHoLe grain bre ad

rl

d for its fl avor, a rom a , a n d

as a medicine to balance blood sugar, fight germs, and i mprove dig es t i on.

t i c k y h en z o C

o n m t a o n as t n i c Serve

s 1

41

O u t w i t h t h e o l d p e a n u t - b u t te r - a n d - j e l ly c o m b o , a n d i n w i t h t h e n ew !

di n o Rolls a Lm ond but t er

go j i berri es, rais i n s , Chopped dat es , or jam

diNo kA le, r i nse d , stem s removed Lo Ng s tri ps of Spread some almond butter and a few goj is, raisins, p of date pieces, or a little jam onto the end of a long stri k a l e . S t a r t i n g o n t h a t e n d , r o l l i t u p , a n d e n jo y ! 42

To day, tho usan ds o f a n i ma ls a re i n s e rious da nge r

(

of becomi n g extinct go n e , like di n osau r s!

),

ollutio n , a n d th e de structio n of d u e t o h u n t i n g, p

natu r a l h a bitats . By ch o osi n g pla nt-b ased fo o ds , wh ich are ge n tl e r on th e en viro n me n t, yo u b ecom e a

conservationist,

someon e whose choices

help pro tect nature and the well-b e i ng of

all li v i ng th i ngs.

43

I ’ ll Prot ect you!

I ’ l L p Rotect You!

La n d & Sea chews

(

a small h Andful of dr y Seaweed Try nor i lAver, kELp, PaLm, arame, or wakame

/

)

E

a handful of rAw CAsh ws

e ral A m i n i n s e aw e e d ine fro m d i od b o dy r c a l le u o y otect ica lly h e l ps pr u t i o n, b as l l o p e v ra di oacti rhero po wer s! o u supe y G n i Giv to keep your aw e e d E at s e nG. erpo w e r s stro sup 44

Rip the seaweed into bite-size p i eces (or cut with a scissors). M i x w i t h c a sh ew s f o r a s a l t y , ch e w y , c r e a m y combo snack.

te s , b u t y o u i b e l t t i l e s e for the o r sm a l l-le afe d g r ee ns. Tr y c i n Basil is y fresh herb , a r ug u la , ch e r vil, o r p a rs le y. e an t a ts o i , t n i m can us i n a ch , p s y bab

s

Leaf Po ppe r e

(

Foli vor e

on ly e ats le aves

)

us

hu m m r o 0 2 Cheese, page )

v gan crea m cheese

( store-bought or CasheW Cream bAsi l leAves, rinsed

Looks good to me!

sea salt

o e ac Place a dab of vegan cream cheese or hummus o nt ps! Sprinkle w i t h s a l t a n d pop i t i n y o u r ch o

h le af.

n Throughou t h istory, herb s hav e be e o rs treasured by humans . Cooks love th eir flav

and o i Ls , med i c i n e-m a ke r s h ave us ed them fo r thei r h e a li ng powe r s, ce r e mo n y le a d e rs ch e ri s h th em us e fo r th e i r p owe r ful fra gr ances , a n d g a r d e n ers s them to protect th eir Other pl ants from insect n d o ws and other an i mals. Plan t basi l ne ar your wi

to

keep fli es and mosquitoes away!

po p

45

Did you know that cucumbers are actually fruits?

pip!

46

Squeak!

a n i t t y - b i t t y s a n d w ich s e r ve d a s a s n a c k a t te a t i m e . . . b u t A t e a s a n d w i c h is r u le s a n d e a t th e m a n y t im e . y o u c a n b r e a k th e

eak Pipassqanu dwich te

Serves 1

es

cheese (st ore- bought or CasheW Cream Cheese, page 20 ) m a e r c n a ve g grai n bread (try sprouted) 2 sLices OF who Le

e

4 or more c uc u mber s lices

s a salt and black pepper

S p r e a d a th ic k l a y e r o f c r e a m ch e e s e o n to b o th s l ic e s o f b r e a d . La y th e cu cu m b e rs o n 1 p iece of b r e ad, a d d s a l t a n d p e p p e r, then stack the second piece of bre a d o n to p. Cu t th e s a n d wich in h a l f a n d th e n in h a l f ag a in to make 4 tiny sa ndwich es (a la rg e f la t -edg e kni fe is best, so you ca n press

straig ht down instead of sawing back and for th).

Raw foods con tain the most energy and nutr i en ts . M ake yo u r sa n d w i ch ev en H Ealt h i er by adding fresh i ngredient s : spro u t s , l eafy greens , herb s , t omato es, avoca do. 47

iL feBoats e

1 or 2 big lea vEs of soft lettuc

½ avocado, mAshed or s Li ce d

seaweed (sheets Cut i nto sli verS, or a Cru ncHy ki n d li ke arA me or h i j i ki , o r FlA kes l i ke kelp )

sea salt

Lay out your lettuce. Put some avocado on top. Sprinkle with lots of seaweed and a little salt. Fold each lettuce leaf into a little boat and sail it into your mouth.

weed snacks Nori sea to Sli vers c ut i n u l p s a ram e 48

S erv es

1

Did you know th a t A vocad o IS a frui t?

e ooked) plant foo ds Ri nS Raw ( u nc a r e fu ? e e s ll of life—want to 4 voca do pit. With a or e h t y r 3 d and th e p oi n t e y end faci ng th e sky, pok a u o n r d a t h e l l p it ’ s mi d in t o o t h p ic k s a e d n e p s dd le s u o th e pit ca n b e s f h al m glass cup or ja r . F i ll th o t ot e c u p wi th water until it covers the b ter e wa h t p ! of th e pit. Place it i n a warm pl ace out of di rect sunlight. Ke e re e t o cad o wn avo s t i ng i grow e b level u p, a n d l l i w i n 2 to 6 week s , your pit 49

Note: You MUST have parchment or waxed paper, or this amazing

t oven trick won’t work— the leaves will stick to the baking shee a n d y o u’ l l b e s a d a n d h u n g r y . D o n t l e t t h i s h a p p e n . ’

50

e E z H S y k c c i r T o f g a B

g 4 bi

c h e i p s l a k

kale leAves

heezy sauce ( page 26 ) cup c kling of sea salt a good sprin

¼

Ser

Or

1

v

or 2es

le leavES espoons nutritional yeaS 2 TabL t 1 t eAspoon oli ve oi l 4 big ka

½ teaspoon Bragg Liquid Aminos

t e s .) 0 minu 1 t s a e l t a r o f Preheat the oven to 400°F. (It should warm up towel. n e h c t i k n ly c l e a s s i b ly o Rinse the kale leaves, then pat them dr y with a fresh p u o big as y s a s e c e i p e h t g n i y parts from the stems , kee p f a e l e h t r Tea can — because they’re going to sh rink . . . a lot! ge a ll the ga in !). a s s a m gen tly n ds a su re , l w a o b b i g g m a n i i x a e l l y r h n w i s e , d l n l . e h T r n u a Wa s h y o u r h a sh y o p , m a ki n g w n e h n to ing r e d ie n ts toge th e r (y ou ca n lick y ou r f inge rs last— b u t t o r ). t e a h l t f o s e p r e a d th e ka le le a v f e a ch o p o t Lin e a b a king sh ee t wi th p a r ch m e n t p a p e r. S n n’t lie o d l u o okay if they re touchin g , but they s s t h i p ’ ’ a l door. e h n o n e o ve r ( t c lo s i n g u g h , Y L K C I , QU eno p s Here’s the t rick! Tur n the oven off, then p u t the kale inside i r t is c i f I . ! t u o ) t a e h nger. e h NO peeking , you’ll let t s o e t u l n i m ( 0 e l 2 t t i l n i Come back for a n e v o n m leave any so gg y o , e e r s s a i i n w s w i d e e h t eat up ! Other 51

a r a p g s a a us r e s p s Serves 2 to 4

as 1 bun ch

15 pa ra g us (

to

or so s napped of f 20 s p e a r s ) , ri nsed, bottom i n ch

live oil

oon o 1 t easp 1 t easpoon BraGG Liqu id ami nos a big Lem o n wedge, squeezed a really yummy che esy taste ) P rovence ) N ut rition al yeast (this g ives it easoning or he rbes de

e an Italian S opt ional: a sprinkling of dried herbs ( l i k

h e e t t h a t h a s a r i m . Po u r Preheat oven to 400°f. L a y th e a s p a r a g u s o n a b a k i n g s sp ar ag us a rou n d to m a ke su r e the liquid ing r e d ie n ts r ig h t o n to p , th e n p u sh th e a o n th e n u t r i tio n a l y e ast n kle each one g ets co a te d. Line u p th e s p e a rs a n d s p r i a n d h e r b s , i f y ou˧r e u sing th e m , last. until they begin to look toasty brown Place in t h e oven for 10 to 12 minutes in s pots, t h e n remove with mitts and s p e a r y o u r s e l f ! Note : I f you turn the oven off and leave them inside a little long er, they’ ll crisp up more—you might like them like that. h e k i n d u s ed to h u n t e l E ph a nts . e a rs — l i k e t Th e r e a r e go od spe a rs a s para g us! a n d b ad s p e d p o a c h e r s , w h o ta k e by i l l e g a l h u n t e r s c a l l E v e r y y e a r, a b o u t 3 5 , 0 0 0 e l e p h a n t s a r e k i ll e d we s , a n d oth e r tr i n k et s . t h e i vo r y t u s ks a n d sell th em for decor ation, j e l r y, c h o p st i c ks, comb io n g ro u ps th at guard h a bitats Yo u c a n h e l p by r ai s i n g mo n e y fo r wi l dlif e co n s e rvat and by promisi n g n ever to bu y a n yth i n g m a d e of a n i ma l pa rts . 52

(

)

Heroes are always different from the rest.

53

u save

E k y R t A

r h o s o m u m jerky ( ) Serves 2

e d shak n a e s ri n well s off water

Whisk

{

in a biG cu p

54

ortobello mushroom p e g r 2 la : ketchup for dipping opt ion a L

cup water

os or shoY u n i m A d i u raGG Liq ake th e B m t ’ o n o o p es it w o o m s s p i c y d r 1 Tabl a t shr s mu ' n o j i d s n 2 aspoo il iv e o

¼

n

te 1 teaspoon o l

(

)

shroom stems and tear them in half. Slice Gently break off the mu each ’shroom cap into 6 to 8 strips about the same size, then place all pieces in a large baking dish that has sides. Pour the whisked sauce onto the ’shrooms, then gently push , fli p, and rub each piece around like a sponge to soak up as much juice as possible.

e Preheat the oven to 400°F. Meanwhile, let the ’shrooms soak in the sauc em ” ) for 10 minutes. You can keep pressing th g n ati rin “ma led cal is s thi ( rips, you can t s m o o r h s u m juicier eat rather d you f I ’ : . uce te No into the sa d i sh skip the next baking sheet part and cook these in the soaking baking for just 10 to 15 minutes. on top. Grease a baking sheet with a drizzle of olive oil and lay the ’shrooms

/

turn off the oven and use tongs to remove Bake for 20 minutes, then any small pieces so they don’ t burn. Leave the rest of the ’shrooms in the still-warm oven for another 20 minutes or so (the longer you leave them in, the drier and more jerky- like they’ ll become, so check along the way and take them out when they’ re done to your liking ). Dip in ketchup, if you want. w traditions. One way to protect animals is to create ne ksgiving killed for Than e n r u o i r a k l e y t l s i m x i Over forty-s ditional every year . Most every other tra nt-based —try a Thanksgivi ng dish is already pla entire meal new custom and make the etter way to o o ! W ha t b t , e e r a n i ma l-f o show celebrate thankfulness than t

respect for all livi ng beings? 55

e l b i d E works e r fi

d butter to make great e e n t ’ n o d You oil does the trick e v i l o — n r o c p o p pings stick. p to r u o y s e and mak

cups MAkes about 14 bow l 1 giant mi xi ng

s( y a w 3 , n r o Best Ever Basic: c p Po ga n ic popcor ½ cup or

n kernels

3 Ta bles poons o li ve o i L

¼ t easpoon sea sa lt

56

)

Yellow Cheezy:

+

u

S pir li n i Green i e: Best Ever Bas i c

Best Ever Bas i c a 2 heap ing teas po o ns nutritio n al y + a heap ing easpoon tu rmeric

e st

+ 1 heaping teaspoon spirulina powder

½t

kernels into the largest mixing bowl you can find. Zigzag the olive oil on top, then add the salt plus any other toppings to make the other f lavors. With re olive oil clean hands, toss and mix well. Taste and adjust flavors, adding a bit mo when shared. if it feels dry. Note: It’s a scientific fact that popcorn tastes best Air-pop*the

*If you don’t have an air-popper:

ie toppings on

A) Sprinkle the Cheezy or Green pped popcornt.o your favorite store-bought po Or

o n t h e s t o v e t o p. B) Get an ad u l t to p op the coar nvery large pot

Grease the bottom of with a little olive oil. Add the kernels and . Using mitts, gent l y cover. Turn heat to high to side over sh mmy and shake thenptobt usrinde. Let out a the flame so the pot does ’ little air from time to time, cover again, and keep shaking. Soon you’ll hear pop! pop! pop! Keep s himmying and s haking with the cover on. It ’s ready when the popping slows or stops (after about 2 to 3 minutes of popping).

i

When you find a v egan treat y ou love, share it! TAke it to school , make it with a friend, or take it to a party.

57

Monkey s s e s n i bu Serves 1

1 banana

ut o coco n

a spr

il

of H e l k in

Em p sEeds

t h e n s l i c e i t d o w n i ts c e n t e r Peel the banana, to bite-size pieces. Spread a very tiny bit of n r i o y a w ) g n o l e h (t d sprinkle with hemp seeds. coconut oil on top an

For school: Pack an unpeeled banana and a small container of hemp s e e d s m i xe d w i t h a f e w d r o p s o f c o c o n u t o i l . P e e l a n d d i p a t r e c e s s . H emp seeds cont ain a ver y h ealt hy fat called Omega-3. Our bodies t urn short pieces of Omega-3 int o long

t

o n es t hat ac ually form part s of our brain! our Eat i ng coconut oil w i h h emp seeds helps y 58

t

body do t his job t wo t i mes bett er!

g g i B e

r

n g u r H y y r e v m I’

e a M ls

ng ”) r i n at i a m “ r e ( h et r e d i e n t s t og g n avorfu i l f e g r o n m i n e e v k a ve So a ke a t ast y dish e t t he m ha d l n a s t m n e i ca n a re these ingred ridge o vernight t! ). p rep be r pa rt y in the ft es i f you ca n ’t wa i mi nu um a sl Least 15 t o( r a

l.

i l o c c o Br

Rinse

{

a s h B

1 m e d ium cro w n of b

Li

rocco

1 ca rrOt , Gr at ed

1 teaspoon toasted Ti dbits ( page 16 )

opt i ona l: fre sh g inger, grate d or cHoppe d Sm alL

or 3)

ad out ), e r s p d n a y our h short s wide a s y small trees with a t u b o a ( oken into ver br cups ) t run ks ( 2 to 2 ½

hoppe d s m a ll 1 Leaf pur p le c a bbage ,c ecor snip ) f old i t up, then sli

(

(

rves 2 cups Se 2 s e Ma k

Dre s si n g: 1 TabLespoon olive oi L 2 te as poon s BraGG Liquid amin os

2 t easpoons water

with Combine all ingredien ts in a large, very sturdy mixing bowl. Mix and maSh a sturdy wooden spoon until your arm is tired. T hen do IT SomE morE. Switch hands, and DO IT EvEN more ! Go for at least 5 whole minu tes or more, u n til the broccoli breaks up, shrinks down, and softens up. The more you mix, maSH, and bash , the sof ter the broccoli becomes. Let i t si t for a t least 15 minu tes, or, leave it in a sealed co n ta in e r in the fr id g e ove r n ig h t. Taste and add a li t tle more Bragg s and or olive oil if nee d e d. ’ 60

/

Smash! ! h s A M

! h s A b

s t ron

One o f the

t dangest , fie rce st,

mo wor s ld is

only

gero us

animals i n t he hippop o t amu s—and it eat s plant s!

the

61

a tor tilla made from wh ole wh ea t. “Chapati” is a word from India for “round fla tbr ea d”— like Sprou ted Grain Tortillas. Make them crisp in a toaster or toaster We like to use Ezekiel 4:9 toast the chapati over a stovetop f lame (this is the quickest): to lt u ad n a t e g r o oven, e burner, Turn the f lame to medium, place the chapati on ththe f ire. and shift it side to side over F l i p a n d r e p e a t u n t i l l i g h t ly browned in spots — usually less than a minute!

, i t a p a Ch ways Serves 1

3

tortilla 1 sprout ed gra in mmus and ado /or some hu c o v a ½ nd iru lina ional yE a st a / or sp t i r t u n f o g n i a sprinkl oLi ve oi l a drizzle of sea salt

tt

e

, opti o na l: le uce, kal basiL sprou s, parsLe y, oR fresh

t

and Toast the tortilla. Spread avocado /or hum mus on to half th e chapati and sprinkle with the other ing redien ts. Fold the chapati in hal f or rol l it up. 62

ati NormatI: p a Ch

1 sprouted grain t ort i lla a Lmond butter

ag ave, jam , Sweet Beet Sauce or mapLe syrup

(page 18 ),

Ch

ee

I:

t ta

¼

cup

ti

Sw

Toast the tortilla, then spread on some almond but ter and a sweet topping of your choice. Lightly sprinkle with cinnamon. Roll or fold in hal f.

ce sau

a

pa

c i nnamon

)

e, m a to Sa u; c o T e t u M in e 81 o r 5 - o r n a d o, p a g t h g a to T 26 -bou sto r e 22; Tom u ce , p a ge t p a ge e e z y S a i lla l yeas r a n o h o i C t i orre nutr in or o m s d r n o spo lt a u e t o 2 sil, r sea sa p s l i v e s, b a 4) o , s E o 1 t (page 2 o oma t t s e : P l a option o slices, Presto avocad

(

t t a te g

i Pizzati: t a p Cha

oi l olive

Preheat a toaster oven to 350ˮF. Sp r e a d s a u c e o n t h e e n t i r e s u r f a c e of the tortilla. Sprinkle nutritional yeast and salt (plus tomatoes, olives, or Presto Pesto, if using) on top. Toast for 5 to 8 minutes, or until the edg es begin to brown. Carefully remove (hot!) and drizzle with a little olive oil. Add any basil or avocado last, if using. 63

y p r t e A r c i l L a g r n u H

l s l o R i r o N Serves 1

½ AvocAdo or more, sliced or mashed 1 nori sheet Fi lling opti ons ( any or all! ) :

t of green on ion, mE t t t toastEd t i dbits ( very yummy, page 16) , grated carrot, spro uts ( ri nse well! ) , s pinach, or a ny so ft Leaf y greens C ucu b r cu in o s r i ps , bi s

BRAGG Liquid aminos or shoyu to dip

up Lay th e a voca d o in a st r ip along one end of a n or i sheet. Ne a tly line any o ther f il ling ingr e d ie n ts on top of or alongside the avo. Sta rting with the vegg ie end, roll the nori sh ee t in to a tu b e as t i g ht as you can. Dip each bite into a lit tle pool of Bragg 's or shoyu.

Note: For picnics or school lunches,

use 2 sheets of nori instead of 1 . It will keep your rolls from getting soggy. 64

Be

and

bal

a nc

ki

ed

to i nd

, and

h ey s! T t c e ns

p o ll

i nate

r ec y c l e help

pla n ts

pla n t m ate ria l, kee p th e so i l r ich a n d

to cre ate new Life.

Every

the

eco

o to do , s single o n e has a job

sy s

tem

t do n ’

di v

e rs

“ bu

e

he t ” g

m!

65

O od Have a n a d u l t c o ok these ; you do the rest .

f o l s e N oo e s Ser

ves

4

l d es

s

ame so

1 ( 8-o unce ) packa ge soba noodles

1 g ree n onion, c hopped

1 Tablespoon toAsted TidBits* (page 16 )

a b

2 Tablespoons BRaGG Liquid ami nos

teaspo ons oli ve o il Opti onal: Fresh g i nger, 2

grated or ch oPPed small

C o o k t h e s o b a n o o d l e s a c c o r d i n g to t h e p a c k a g e d i r e c t i o n s , t h e n g r i nse a n d d r a a l a r g e m ix i n e. n i i n s e l o d f o f o a n s e m h t u t c u h P w . e a l b t i e s r s a o s p b o w l , th he fridg t n en add the r i l l i h c r est of the ing r e d ie n ts. Stir ge n tly. Serve warm, o 66

*Don’t skip these, they are the stars of this show!

(

),

By choosi ng organic i ngredien ts fo o ds grown with out ch emical s

we pro tect r i vers , l a ke s, and s wam ps from toxi ns th at wou ld ha rm th e pl a n ts , i n sects , fish , a n d birds th at a re pa rt o f thos e ecos yst e m s.

Little cho ices have big i mpacts!

67

Cou scou s is b asica l l y m ag ica l. O n e m in u te , i t ’s a tin y h a r d s p eck; f ive m in u tes la te r, i t ’s big , sof t, a n d f lu f fy ! A n d in th is r ecip e y ou “ d y e” i t p in k! The pistachios add beautiful colors, too. This is so easy to make, you’ll be tickled pink.

½ c u p whoLe w h E at couscous 2 thick sli ces red beet

Wa tch ou t, h t e y s t a i n!

3-inch piece of gr e en on i on , c hop p ed

optional: 15 to 20 pist achios

teaspoon o live o i l 1 light te as poon dr i ed he rB Pm ix d e r o ve n c e 1

( like ltalia n seasoning or herbes a L ight

¼ teaspoon sea saLt

( you can always add more )

H ave near by: a s mall empt y bowl and some t ongs

Measure th e couscous and set it aside. Put the beets in a small pot with ¾ cup water. Bring the water to a big boil, then turn off the heat. Qu ickly, use tongs to ur remove the beets and save them in the little bowl (you’ll use them ag ain), then po the couscous into the pot of beet-red water, gently shimm y ing the pot to d istribute it evenly. Cover the pot and let it sit for 5 whole minutes (NO peeking! ). maGic? Lift the lid and . . . poo f! Gently f luff the puffy couscous with a fork, then tumble it into a medium bowl and add the rest of the ingredients. To make it even pinker, chop up the beet slices and add them, too, along with any drops of beet juice from the little bowl. Stir to spread the color. Taste and add salt or more herbs if needed. Eat warm or cold. Ready for

68

Many companies add ch emical colorS to j u nk food to get your attention —t hey ’r e trying to do ! what nat ure has already done! The heaLthiest foods are colorful and e y e-cat ch i ng — naturally

)

k n i P s u o c s cou es 2 )

of

( pag

n

) or

mo r e 2 e co lo 4

rf

o op a sc uce h w it eet Sa B ul eet Sw

Pesto Presto ! ( page 18 )

Ev e

serv ( s p u c 2 ma k e s

69

Tempeh is just soybeans or grains formed into a block. In this recipe, it tastes similar to t u na salad — b ut the fish get to stay in the sea.

d Pret a l a S a n Tu ) e nd

package e c n u 8-o

1 big stalk

tempeh

fe ’ s ig ht l i Try L r 3 - G ra i n al o Origi n

(

ay ng w all o l e h t m sliced n c h o P p e d s e h , dt c e ler y an

enai se g e d V oon ppe s o e L h b a T c cup + 1 ion, n o d E rs of r S p o o n ) e v i l S ig e s a fe w b 1 h e a p i n g Ta bl av e E L ( a bo u t sle y r a p up ) ful of a small hand abou t ¼ c ( salt a e s n o teaspo

¼

¼

p

black peppE r

o r l d’s f th e w o 0 % 7 i ng Today, more than n ea r y l k c i u , a re q bitat i n g all tuna o n, ha i t i st s fish , in c lud u l l ent g, po i n i c h s s i f o t e extinctio n, due . So m be change e t a m i e will cL d an n , n a io t e c oc ’s ti m destru t e I h . t , s p l r he ea ut i f we d o n’ t 40 y a bo s h! o t S say that 0 3 u t e fi o x i e n h r e h t t e n em pty i to get s saving 70

m

( s er akes 2 ve

s 3 cup or s 4)

Ch o p the tempeh— like a tic-tac- toe grid bu t wi th m any m ore lines—into sm a l l chunks and cru m bles. Put it in a ste a m er b asket and p lace the b asket inside a pot f il led wi th a b ou t 1 inch of w a ter. B ring to a big b oil, then turn the h e a t to medium and cover. Ste am for 10 m in u tes u peh is soft to chew. Remove the lid and let it coo l completely. n til t h e tem Mix and mash all the ing redie nts in a large bowl to b reak u p the tempeh more. !, This recipe tastes best if you let the f lavors soak in (it really m a kes a d i f ference ) so try chilling it in the fridge for an hour or even ove r n ig ht . . . i f you can resist.

njoy: 4 Ways to E or sauerkraut. , s k ic t y s r le ce , with crackers 1. B y i ts e lf of nori seaweed. t ee sh a stard ). r u o m la , il t o r t a to m a to in 2. R o lled pickles, lettuce, g in d d a y r cracker (t e ic r r o h ic w d n a 3. On a s g e leaves. a b b a c r o e c u tt 4. R o lle d in le

y

ThAnk ou !

71

After you make this recipe once, you’ll hardly need the measurements again, no matter how much quinoa you cook. A sprinkle of this, a few shakes of that—and done! Note: Leftovers are brighter yellow and even tastier! Colorful foods like turmeric are very

,

powerful! For cent uries turmeric has been used for flavor AND as an an t i-in fla mm a t ory medici ne t o f i gh t germs and heal pain bruises

,

,

and swelli ng.

72

n e d

l o G

u Q

a o in up 3c s e ma k

s

to s2 e v (Ser

4)

3 cups cooke d qui noa (directions below )

I

like to ( golden looks best) snip them chop or clean scisup with sors a small handful of parsle y le av es , c hop p e d a he apin g ¼ teas po o n turm eric 1 opt iona l: a loose / 8 te as poon c h o p ped ga rlic (teeny tiny bits )

2 to 3 Tablespoons r a i s i n s

Dre ss i ng

{

teaspoons o li ve o il 1¼ te as poons BraGG Li q u i d aminos a few b i g pinche s of s alt 2

Let the cooked quinoa cool some, then mix all ingredients in a large bowl. The more you mix, the brighter the yellow becomes ! Note: The turmeric can taste a bit strong at f i rst, but let the quinoa sit for awhile, or even overnight, and the flavors will settle really nicely. Taste and add more raisins or salt if needed.

How to Cook Quinoa ( Perfectly ): (

Makes 3 cups Serves 2

to 4 )

1 / 3 cup water 1 cup qu i noa In a fi ne-mesh strainer, rinse and scrub the quinoa between your f i ngers until 1 the water runs clear. Dump the quinoa in a medium p ot with 1 / 3 cups of wa te r. Bring to a boil, then cover and simmer on low (small bubbles everywhere ) for 10 m inu tes. Turn of f the hea t —bUt it’s not done yet! Fluf f wi th a fork, th e n le t i t si t, covered, for 5 m in u tes or more. T he edges of each g rain will stay white, but any little uncooked white dots in the ce n ters wil l be ste a m ed away to f luf fy p e r fec tion. 1

73

Black lentils look like teeny, tiny, shiny jewels. ( note: It is very fun to put your hand in a bowl of dry lentils before they’re cooked . ) Unl ike other lentils, they don’t turn to mush when you cook them, so they’re good to eat in a salad or on their own. Save some for tomorrow, this recipe is even better the next day.

74

i t f u l n e l P

Lentifuls 1 cu p dry bLack lE n t i ls

a sm all han dful

of p a r s l e y

chopped or ripped small

Leaves ,

1 Tablespoon re d o n ion , chopped small

Makes 2 cups (serves 3

top pin g : nut r it ional y e ast

or 4)

Dre ss i ng:

1 Table spoon d i j on m ust ard syrup 2 t eas poons aga ve or maple 1 te aspoon oli ve oi l teaspoon sea salt a heaping

¼

Rinse the lentils in a f ine-mesh strainer, then put them in a medium pot with 3 cups of water. Bring to a boil, then simmer on medium, covered, for about 15 minutes, or until the lentils are soft but not mushy (use a fork to scoop out a few and taste test). Pour

Ca s h e w Crea Ch eese m Pa ge 20

(

)

the lentils into a fine-mesh strainer and rinse under cool water. Drain, drain, drain off as much water as you can. Then, being very careful not to mash the lentils, stir all ingredients together in a large bowl. Taste and add more salt, agave, or Di jon if y o u w i sh . S p r i n k l e w i t h n u t r i t io n a l y e a s t b e f o r e e a t i n g .

75

m e o s e w A m o s s s o B

l

e g r a 2l

c h ok i t ar

S

es }

e: c u a

h elp you chop an adult m the Have ne i n half ( fro each o n the r i nse . e stem ) , h t o t tip

(¼

cu p

a

e

o ke p e r a r t ic h

)

ves

2

to

4

1 , see h t i w t r sta y ou like i t ½ l i s o e u ice h o w ve i ma k j l n o o m lf ) cup ons le o p s t in h a e u L c b e a n t a big o 1 to 2 r o c ( i L r a c l o ve g L L a m s 1 s ino lt a s m a e s A tea s poon quid i L g Brag f o h s a big sPLa s of e h c n i w p opt ional: a fe herb m ix dri d

cup

½

na Blend ir until Blendehen taste. t creamy, too strong, ¼ s t ’ i n o f o p s I a te a add f water ; or 2 o t s t r o n g o if it’s n more add enough, , garlic, or a ide v . i s d s lemon e n i n t th e e sal ls little mor end again, l ittle bow Bl into to share.

76

Ser

(

)

Place the ˧ch okes in a h ug e p o t, then add wa te r u n til they’re fu lly cove red. Bring to a BIG boil, then let it bu bble on mediu m-hig h , covered , for a b ou t 40 to 45 m inu tes or u n t il y ou ca n ve r y easily p u ll a leaf from the m idd le of a n a r tich oke. ( HOT! Use tongs! ) Tu r n off the heat and use tong s to lift the artichokes , g ently shaking off the water.

Before you chow down , spoon out the hair y, spiky pointies from the center of each artichoke. The rest of the sof t cente r is g ood to ea t— i t ’s ca l led the a r tich oke’s heart. Peel off a leaf, dip it in the sauce , and scrape off the soft “mea t” with your teeth , tossing the rest of the leaf away. Be sure to have napkins! If you don’t have sauce dribbling down your chin , you’re doing it wrong . Use any leftover sauce as salad dr essing .

Actua

A flow lly er!

77

ook a pot of plain quinoa (pag e 73) , then use H a ve a n a d u l t c to m a ke y ou r own m eal— perfect for school a cu p at a tim e p la in q u in o a d y o u’l l h a ve n a s e h c ( n lu tr y a new o t r e v o le f t o r ro w). m o t e p i c re

Ev e

{

Each r ecip e ser ves 1

cup cooked qui noA

no i u

s pi r u

e

a sma ll handful of c hoPp d kale or par s or a 1- i n ch pi ece of Gr ee n o n i o n , c h o pped smle y, a

M ix

a

Q

r o l w e h d t d n u o R 1

’

ry w h e re:

o n i a u Q teasp o o n o l ive oil ¾ teaspoon Bragg liquid sea salt 1

O p ti o n a l :

ll

a mi n o s

a s pr i n kli nG of n u tri t i onal y easT c hopp ed es , celery or c a a fe w Gr RRot s , cherry t om ato ai n s of c hopped r r u o ed on i o n or garlic ey k a m ll i w n!

li n a ,

78

Quin oa M

ee qu i no A g r

E ar t h e l idd

:

Mix

{

and

t

r mHi!n) o a o n i u y Q e d l e k s par (oR Bot ed 1 cup coo p P o h ul of c f d n a h ed l a s m al c hoPp , s e c i h a lf er sL b n m i t u c u c u s, 2c o matoe t y r r e h a fe w c e oil v i l o n oo 1 t eas p a few lt a , s r e a e p s e ck pe p on jui c a l b : L opt iona s , le m e v i l o d e p h oP c

Qu i n o a

Me

x:

m ix

{

oke 1 cu P co d Quinoa a few big spoonfuls cooke d (try blAck, Pi n to, or Garban beans zo) 1 teas poon oli ve oil a sprin kl in G of c i lan tro or Green 5 to 10 s ha k es on io of cu n mi n po sea salt wder

optional: ch e e zy sau ce p ( age 26) , salsa, a few cher ry tom at oe s cu t in hal f, avocado slice s , bits of Red onion or GarLic Every year, a gian t portion of the wor ld’s gr ai n is used to feed s i xt y - f i v e bi llion anima ls raised for meat and dai ry, i n st e a d of t h e o n e bil li o n peo ple in th e worl d who are hungry. Th e more people ch oos e to eat plan t-b ase d fo o d s R at h e an i mals , the more grai n could be sh a re d with famili r th a n es e v e r y wh e r e.

1c 1 to 2-i nch P i ece of g u P cooked reen qu o n io n inoa 1 t teaSpoon e aspoon , c u o l t B i ve oil rag g Li q sm a add m ui d am o r e la t ll er, o r a i n o s ( yo dash o f Salt, t eaSpoon or too. Taste U can aL ways an d more to a s e e! st ed t i dbits ( pag ) ght eat e 16 i r ) adde you d a c o o v S a l r few i a c e s befo seaweed sheetS , Roasted a 2 i n ch s q u a or re Pi Ec crU mbled, e of n to a tiGH t tube an i l l o r i ( r d no

¾

¼

nese: JaPa

{

Qui noa

scissors to sni p th in strips off use clean —th e y’ll Uncurl into r i b b o ns! the e n d

)

79

he summertime, when tomatoes are the biggest, sweetest, and t n i t s e b s i e recip them a l l! This t. Then you’ l l have the most varieties and colors to choose from. Try s j u ic ie

e

k n o w w ha t ’s R You IDIC p leftov u UL o e s r sa e s s u

y on t his soup? umm y Al r Chapati Pi i SLY e fo zza ttl c OU u t sa a

6 3) .

as op of C hew Crea

ge

ll

(pa

do

i

m he

ese

so

C

(pa g

e 2 0 ) . You cou l

da l

80

a t o m o T n a d r o o T ma k e s

about 4 cups

iant

l i k e a n a d u l t f is t , ch o P p e d i nto l a r g e ch u n ks tomatoes

g 4 to 6 b 1 o ni o n , chopped ig

2

le b ouillon *cubes Rapunzel V egetab with herbs or sea salt

2 cu ps water

B r i n g to a Put all ing red ien ts in a b ig p o t. b oil ( big , fast b u b b le s ) , th e n stir re ally well to r mix everything up. Tur n hea t to low an d sim m e th e (small, slower bubbles ) for 10 to 15 minutescwith p o t ’s lid til te d. Tu r n of f th e h e a t a n d le t oo l. Once the soup is cool, scoop it into a blender. Blend until smooth, adding a l ittle water if it ’s too thick. Reheat in the big pot.

at ! O n e ac r e f me o of l a n d s d can prod oun uce 50, 000 po u n ds o f t omat oes, but o n ly 250 p

*See bou illon in Meet Some Ingredients, page v iii.

81

o yummy, even people who normally don’t like broccoli are surprised T his soup is s u uch they love it! You’ ll blend this souBpigatchtuhnekesnd, so don’t worry abo t m w o h are just fine. by li or onion very small. o c c o r b e th g choppin

o c t r o ee R

b isque B

Makes 4

½ to 5 cups

}

s ur hand curled over b out as big a yo A 2 medium crowns broccoli each one’s top ( around 4 packed cups) , rinsed and broken into trees wi t h t a l l t r u n k s 1 y llow onion , choppEd on 2 R punzel Vegetable Bou i ll * C ub s with Herbs or Sea Salt

e a

e

4 cu ps water

Optional: a big handful

of cashews

Bring to a boil, stir well, but the cashews (if using) in a big pot. Put everything tilted. Simmer on medium-low for 10 to 12 minutes until you can d i l e h t h t i w r e v o c n the the heat and remove the cover. f f o n r u T . k r o f a h t i w s k n u r t easi ly poke the ools, carefully empty it into a blender ( in batches if necessary ) c t o p e h t Once Blend well until smooth, then reheat in the big pot, a n d a d d t h e c a sh ew s . is too thick. s t i r r i n g i n s o m e w a te r i f t h e s o u p 82

*See bouillon in Meet Some Ingredien ts, p age v iii.

say B i s k

(a creamy soup MAde

from blended veGgiE s )

occoli u ps i d e down an d it Looks T u r n br rgans jUs like our lungs— the very o that it h elps keep clean and Clear!

t

83

Rinse the len tils re a lly well in a fine-mesh stra iner, th en place all ing redien ts Bring to a big , bubb ly boil for a minu te or so. Tu rn heat to in a lar g e pot. medium-low, stir, and sim me r (sma ll bubb les all over), covered , for about 15 min u tes u n til th e le n tils b ecome very soft and mashy (stir halfwa y th roug h). Tu r n of f the heat, then stir and m ash r e a l l y we l l wi th a woo d e n s p oo n. You have options , depending on how you like your texture:

1. 2.

3.

Enjoy it as a stew—thick and hearty. Add a few drops of olive oil to each bowl. Make it thinner by stirring in 1 cup of water. Add a little salt and reheat if needed. Make it perfectly smooth: First, let it cool completely, then scoop it into a blender and blend on low, adding some water if it’s too thick. Reheat in the pot.

No matter how you make it, save some for tomorrow— leftovers are even tastier after the flavors have se t. Note: The soup will thicken overnight. Just add a little water when you reheat. e Cut t ing an onion releases sulfur fumes int o t he air. Sulfur is a mi neral whos es inside smell is so st rong it can mak e your eyes water— but it ’s t h i s very power t hat go

your body and st rengt hens your skin, hair, and nails, and prot ect s your cells from disease! Here’s a trick: Wear swim GoGGles when you’re cutting onions, and you’ll be tear-free. 84

*See bouillon in Meet Some Ingredients, page v iii.

If you put enough love into this soup, the lentils will magically change color... they go into the pot pink and come out golden yellow! Use your mind power —I know you can do i

M L e i t n n e L GIc SoU tal MA

Ma k e s 5

to 6 cups

(s e r v e s 4 t o 6 )

t.

p

1½ cups red lentils 1 ye llow

n

o i on, chopped They can be big chunks if you’re definitely going to blend the soup ( s e e o p t io n # 3 ) ; o t h e r w i s e a i m s m a l l

2 RapunzEl Vegetable Bou illon* Cubes w i th He rbs or s ea Salt 4 cups water

85

m a Y ams! B

le, 1 purp

es

1

w

v Ser

ith

utter b o Av

whit e

¼

a m, r i n s e d y e g n a r , or o

s d o, m a A c o v a salt sea

hed

a d r i zzl e o f

o pp i ngs: l a n o chives, OP i il bi s of

t

olive

t

o

or

, t

nions g r e en o

an

d

n Preheat the ove 400 °F. to or toaster oven les a l l o ver o h e k o p o t k r o f Use a l e ts t h e s i h T . s e m i t 10 t the yam — at leas yam in a e h t t u P . s k o o it c steam escape while g sh e e t baking dish or on a bakin ake for b d n a e l t t i l ) o ze a easi ly ( because it might o n a c u yo a m is about 40 minutes until y e h t ta f u I . c k a l t g. r a o f e s a n k h a t e n i t w i h n i k t h y s igh poke through the n le wit usin u l l v e n, t m f t o i e , r o n a e ing a big ov Use tongs to c m the o iddle. Sp Sprink gs, if s u e r u o y ’ r o t n gia p w a t ch . yam fro wn the m vocado. y toppin ib t longer. Kee emove the hot a an 86 r s l i t do the

I’m Green

s d la & a s *

ssin g e s r d *

at A sa la d sp in ne r is a g re kitch e n too l to wash a n d sto r e b ig b a tch es of g r ee ns so th e y’r e e asil y r e a d y to e a t a t a n y tim e. Ch o p o r r ip u p y ou r g r ee ns , wash a n d d r y th e m in th e s p in n e r, a n d y ou ca n sto r e th e s p in n e r in th e fr id g e fo r d a ys , p u l ling ou t a h a n d fu l of g r ee ns wh e n eve r y ou p le ase.

s ’ t i b b a R bit Ha

Th e

e ofifn wdartyer )

s, waShed ) or E v a E l e n i a rom ing 2 # s r o s 1 # g n e i s s A l a d dr e s h dr lz e wit he shak

sp

d d r i z u s i ng t n a e c u t t e l Break up the the leaves whole, . or eat a d ip s a g n i s s e dr

88

Up



y r o av r ½ c gs ) S #1 Sweet & ust ove servin j Makes

ut (abo

4

er t A w ons G 3 TA bleSpo s BrA G u o o n r Sho y p S E l b 2 TA a mi nos o hini l i q uid A t s poon S e l b av e T 2 s oon TaB leS p

a

ag

u n t i l crE A m

}

B lE N d e r in a Blend

y

in Tah

y

tEr

i

e

Mak s a lm

os t (a small jar, 1 cu

6 to 8 serv abou p ing s)

t

#2 C re a m

2

}

Blend i n a bl ende r

i ni h a t o on

½ p ast bleS e a T y 1 + ¼ cup s nutritional cup wa

on 2 Tablespo ed z e e u lEmon wEdge , sq teas poon sAlt

a mi n d i u ¼ gg Liq a r B f o h A big plas

s

os 89

l e p a d s w e a l d a S e r o l a K r C

e h T

serv

es 1

d cu p 1 pac ke s kalE e ul ) clean pi ec han df

T

, nion poon ) ast o e d s e y a a r al ulin s of g ¼ te n r e v o i i r sl in r i t f spi t a few semdalalBout a heap oil u s o no : n n k le i ve o chopp ( i m o l s n o i be raut nd d a pping teasp s pr ns i o o o u p t o as nz u e r k n g a iq g T h a L d n b g i a 2 te i l r sa l ly ga of sa ressi . a Gg eap : a L s r h r i B e h o t b 1 aL poon ake f u l l - ummus scoop ore d e d e d s n M a o e : i e r e h a Opt ½t Not a b i g g e adding toes, ! Add m s i f n a i n to m e a l by rry tom avocado o p p i n g t or ch e ,

an

s,

GIAN ( a Bout 1

90

Place everything but the toppings in a medium bowl. Mash and stir with a wooden he s p o o n , o r w i t h c l e a n h a n d s , m a s s a g e t h e k a l e u n t i l i t g e ts s o f t . T h e n a d d t toppings and stir more. Taste. Does it need more of anything?

2.

1.

How

to Remove KalE Stems:

h one hand, hold a kale leaf upside down by the very 1 . Wi t

e nd

st e o f th e

m.

other hand’s thumb and pointer finger around the e st e m . nd down to s trip the leaves from t h a h e s h t e t m a , t h f e h n t s l i d e o t p o T

2.

J u st

below that, wr ap your

well in a Chop or rip up the kale le aves as small as you ’d li ke, t h e n wa s h e off the str ain er or s l ad spin n er. Spin , pat dr y with a clean towel, or shak a k . wat er the drier the kale, the better the sal ad dressi ng wi ll st ic

(

)

91

bons: b i r o t n e I l a uT K c o t How 1.

2.

92

1. St ack a bunch of kale leaves on t op of one another. es off 2. roll t he st ack i nt o a t ube. Chop t hi n pi ec the end of the tube—they ’ll unravel into ribbons!

S

Y

l e e m m o a n s Kale e sa l serves 1

le an 1 packed cup c pi eces kalE an dful ) aBout 1 GIANT h

(

2

ad

teaspoons olive oil

½ teaspoon BraGG

a few d

Li q u i d A m i n o s

( or u p to ½ teasporoonpsi f lemon jU ice a heaping

ToAstEd t

y o u l i ke i t

¼ teaspoon

idb i ts ( page 16 )

re a lly

or more

l e m o n y)

Put everything in a large bowl. Ma sh and Sti r with a wooden spoon. Kale

vs.

Cow: Per calorie (the unit of energy that food gives uS), kale has more

i ron tHan beef and more usable calc i um than milk! It’s also Gentler on

an the eart h to Grow. To produce 1 pound of beef, it t akes 16 pounds of Grain, more t h 2, 400 GaLlons of water, and 11

times more fossi l fuel than kale.

93

r e g i T e p i s r tweed salad s Sea h eapi ng Ma k e s 1

½

c u p (s e R v e s 1

or 2)

1 c u p dry h i j i kI o r AramE seaweed

caRRo t, grated

2

(

)

a bout 2 h a n d f uls

teaspoons morore Toasted tidbits ( page 16)

3-inch piece of g reen oni on, choppEd cu P Sweet & Savory drEssing ( page 89 )

¼

Soak the seaweed in a big bowl full of cool water nse in for 15 minutes ( it will double in size!) . Then ri a fine-mesh strainer under cold water. Drip and shake off as much water as you can ( you can even th a clean squeeze the seaweed dry or pat it dry wi in a big bowl paper towel ) , then mix a l l ingredients along with the dressing. Let the salad chill and soak in the fridge for 10 minutes or longer. 94

t

bit

ats to ep def rac ore tici st a ng tion way by so per. farm d pa f pr n s a t , d h at produce palm oil , woo ot ec ting a n i mals and the environment.

ing los Aro he un are d st t he Wh an cies w e e n o p r l me s d s , h t i opp g ers, gle his o i r n n a n g g u , t ans, elep lo .” T her ju t h o a o n y t s n , a a k m n d f or l ble a b e l s t ai na wit h words like “recycled” or “cert ified sus

ar

ha

far

ms

ir he

95

r e a l ly j u s t e d u p ! This salad is l l m a sh d i f f e r e n t a s n e e r g d n a guacamole l ay w i t h p d n a e p i c . e Take the basic r make it your own s to combination

s h a m e l g n u J

{

serves 1

1 avocado

emon or li me juice

n or more l o o p s a e t 1

mole a c a u G

e of choPped red onion or garlic sea salt

a spRinkl

na powder i l u r i p s f o e l k : a spRin ious ) optional een and nutrit gr a tr x e it e ak m ( to

Add Last

( pick one

or mix and match )

{

Bits of clean lettuce, kale, le y, cilantro, Arugula, basil, pars tatsoi, or any other spinach, all; olive oil (if needed greens, big or sm )

ogether In a big, sturdy bowl, use a fork to mash t , the guacamole first. Then add the greens and sti r the greens sti r , stir! Taste and adjust the flavors. If feel a little dry, add a splash of olive oil.

96

Animal farming is one of t he world’s leading causes of deforest at ion.

Today, rain forest s co ver less than 6% of

the

earth’s surface, but t hey are st ill home t o

more t han half of

all the plant and animal

speci es in t he world! To save what’s left , people are coming t ogether t o st op deforest at ion and

regrow new forest s. Your classroom can

help by joini ng or rai si ng money for a

conservat i on group or reforest at ion project

( there are millions of t rees t o plant ! ).

97

Sweet & sour cu cumber Salad Serve

½ medium Cucumber ,

s li c ed

s1

oins into thin c

Toasted tidbits ( page 1 6 )

Sweet & Sour Dres s i ng :

1 TaBLespoon apple ci de r v i ne gar

1 TablEspoon aG aV e

Wash your hands and nails really well. In a medium bowl, stir the dressing with your pointer finger until the agave melts in. Add the cucumbers and stir, then sprinkle with sesame seeds. Enjoy right away or put the salad in the fridge overnight to soak up the flavors even more.

98

This dressing is REALLY good with all soft leafy lettuces, too. To make a bigger batch for a salad, just use equal amounts of apple cider vinegar and agave.

er

C u c u m b lly a iS actu it! u fr

a

I’m sweet

desserts

y r r e b w a r t S o ps M Serves 1

o n almoNd flour lespo b a T g n i 1 hea p Redded coco nut 1 light TabLeSpoon sh 1

teaspoon agave

Rries, washed 4 t0 6 fresh strawbE r together the almond flour and coconut. In a small bowl, sti x and mash until it becomes a sticky i m n e h t , e v a g a Add the d use the rest to mop up n a ry r e b w a r t s a f f o p i t e h p a s te . B i te t peat. Repe some of the sweet mixture. Re

at. Repeat.

Plast ic wrappers and packaging can take of years to break down hundreds or thousands and they never disappear, but break into that get stuck smaller and smaller pieces . sea animals in t he bellies of both land and s, and Eat fresh , shop at farmers’ market lk ur st ore’s bu buy what you can from yo lut ing bins t o cut down on planet -pol

(

)

100

trash

and chemical wast e.

n up A RO U N D H e r e! Let’s

clea

101

! f o o P

102

ave parchment or waxed

paper and a ve muSt h u o ry Y : e Not flat plate or piece of car d board for this to wor

a e r p i p n g a s i D ts D k!

Makes about 20 dimesize dots

Cover a smal l piece of sturdy cardboard or the flat part of a with parchment or waxed pa pe big p late r. Ta pe all sides so it doesn’t curl dow n 1 teaspoon c ocioqnut oi l, u p — y o l u i d u to d n te eed a mel perfectly f l a t su rface! T h e n , in the t bowl you can find, ¼ teaspoon agave mix the ing red ie eeniest n ts tog ether with a te ao powder c a c a n s p o o o o n p s ( t i p the bowl so the i n ¼ tea g redients come together . ) l e The y M t Using the tip of the spoon I n your mouth! (or a clean eyedropper if you have one) , dab small dots aim for the ( size of a d ime, bu al ler or big g er t sm is okay, too on to the pa rchment paper. ) Very slowly — and being careful not late to tip i t — p u t the c a r d b o a r d or p on a flat surface i n t h e freezer for 5 minutes to harden the dots. Enjoy them one by one as they disappear on your tongue, or drop them on to a scoop of veg an i ce cream. 103

e k a B No

l a b l o s c o Ch make s a bout 10 o n e - i nch balls

¼ cup almond butter

(

3 dates no pits ! ), chopped or snipped as small as possible

1½ Tablespoons cacao powder

2 te a spoons agave or maple syrup

opt ion al: ¼ tea spoon vanilla ext ract, a handful of shredded coconut for coating

104

m i x a n d m a s h a l l i n g r e d i e n ts u s i n g , l w o b y d r u t s e g r In a la o, the smoother your g u o y r e g n o l e h T a wooden spoon. the dates. “dough” will become, as you mash down Once it’s pretty smooth, pinch off small chunks, then roll and squish the dough into bite-size balls (wet your fingers with a bit of water if things get sticky). Optional: Place a ha n dful of shredded coconut in a small bowl. Dip and roll some of the balls to coat the outsides. Place them on a plate and chill in the freezer for 5 minutes before serving. Store extras in the fridge.

105

d r o p n s o o M You ’ll need parchment paper! : e t o N

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n to 300°F. Preheat an ove st square you can. With clean scissors, snip e l l a sm e th to in i or n e Fold and fold th the corners, letting the shavings fall into a medium-size bowl. tiny pieces off with a spoon. Pinch off h” g ou “d nto i an eve n m e h t x i m d n a s t n e i d Add all other ingre h and form them into marble-size balls (wet your fingers in a small pieces of doug is really helps form the dough ). Place them h t ky— stic et g s g in th if r little bowl of wate bake for 15 minutes or until chment paper and par th wi ed lin t e she kie coo a on so they don’t burn! ). on them n es ey ur o y p kee wn bro ty ( toas ea r t h e e n they look ft on the Fresh out of the oven, Moondrops are lightly crisp on the outside, so a bit more. i n s i d e . E a t t h e m w a r m , o r l e t t h e m c o o l, a n d t h e y ’l l h a r d e n u p

106

for your bones, but t he count ri es t hat dri nk t he You might h ear t hat co w’s milk is go od e most bone disease! To grow st rong, your bones need calcium and magnes i um. most milk hav e th of bot h plus, calcium from plant s Almonds, sesame seeds, and seaweeds are go od sources

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t he out s ide , Toa sty on Chewy on the i n s ide!

107

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108

for. With just a jar, a few ingredients, an g n i t i a w h t r d a little are wo n to g ooey, chew y gel b u b b les with a i s s g a n i i p a t ie n c h h t c pea rly s Good little o e, h d f o r o b g r g o e s a l a u k f s i a o e s t p e i t c — e d f lo a e n r r j u t u s r t e t l l s u s ’ u s e t e less a in yo his d g ave. g inside. T

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2 Ta blE spoon

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2 teaspoons c acao powder

spi ll

shake!

Pu t eve r y th in g in a jar with a TIGHT cap, then shake, shake, e fridge h Shake more! Even m t n i t i s t i t ore! One more time! Le for at least 20 r, even to 30 minutes (it’ll get even more plump in a hou fruit, more over nigh t! ) . Then stir really, really well, and if you’d like, add dried coconut, berries, or nuts on top. Chew, chew, chew those chias! Great t hings c o me in small packages! Per gram, ch i a seeds cont ai n about 5 times more

prot ein and calcium t han milk, almost 3 t imes m o re iron t han beef, 8 t imes more Omega-3

than salmon,

plus ant ioxidant s and phyt onut rient s ( special nut rient s from plant s ) .

109

ople named chocolate a “food for th e p c Azte ste this little slice of heaven, you’ ll kn e gods. t n ” o w wh e a y! Anci n you t e Wh

l o c o ate Ch u s S o M e bout ma k e s a

1½ cups (serves 4 to 6 )

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page 8 )

/ 3 c Up cacao powder 1 / 3 cup agave

1

opt ional: a few drops of va ni lla Extract

Scoop out the avo into a blender or food processor, add the liquid, and give it a quick whirl on low before adding the other ingredients. Blend everything together on low at first. If the machine gets stuck, stop to stir before blending again. Repeat until super smooth. Scoop it into a container with a lid and chill in the fridge before serving. Yummy with berries or sprinkled with shredded coconut, hemp seeds, or crushed nuts.

110

The ancient aztec people of Mexico loved chocolate so much, they used c a ca o b e a n s a s m o n e y ! T h e i r Great emperor Montezuma kept heaping mountains of cacao in hi s treasure vaults.

111

112

No-bake coconut

a c h k s s s S a r G eacH recipe makes 6

Chocolate:

½ cup shredded coco nut 1½ TAB Le spoons coConut o i l ( melted to Liqui d) 2½ t e a spoons ag av e 2 teasp oons caCao powDer a pinch of salt

t0 8

Van illa:

½ cuP shReDded coconut

2 TAB L EsPoons ALmo n d flour ( or aLmond butter, but t he sh acks won’t be as wh ite) 1 Tab L espoon + 1 teas oon coconut oil p o t L ( melted iqui d) 2 t aspoons map le syruP

e

¼ teaspoon vani LLa extract 2 da s hes of salt

P ick a f lavor, then mix and mash all ingredients really well in a medium bowl. Cover a plate with p archment or waxed paper. Have a little bowl of water nearby. Using a small spoon to scoop and your fingers to mold the shapes, form bite-size domes of your “dough” on the spoon. Dip your fingertips in the bowl of water in between each one so things don’ t get too sticky. (This really helps the shacks take shape, too.) Very gently slide each dome off the spoon onto the plate. Put the plate in the freezer for 10 minutes to harden the shacks. Then gently twist the shacks loose—don’t pull. Store leftovers in the fridge. 113

e s l C a n E t a Wh ? o d We • Decorate your plate Arrange the food in a pretty design or add a flower or a sprig of herbs.

• Make Healthy eating fun! Invite friends to help you cook and decorate the table with flowers, a houseplant, candles, ribbons, paper cutouts, or little animal figurines. You can even make your own placemats, menus, name cards, and seat assignments. • Take pictures of the dishes you prepare! If you share them online, hashtag them #HelpYourselfCookbook. • Buy organic as much as you can. Organic foods are grown without bug killers and weed killers, which pollute the Earth and make insects, animals, and people sick. • Bring your own reusable bags whenever you go shopping.

114

• Shop Local Shopping for food and products grown or made nearby saves fuel, reduces plastic and packaging, benefits your neighborhood, local businesses, and farmers, and ensures that your food is as fresh as can be! • Keep a jar of coins and add to it whenever you have loose change. At the end of the year, you can give the total to a good cause—human, animal, or Earth—and you will have helped someone who needed it. • Visit a plant nursery to learn how to grow a few pots of herbs so you always have them on hand for flavoring and tea. • Visit an animal sanctuary or rescue center instead of the zoo. You˧ll learn about the real lives of animals—their joys and sorrows—and see that they have personalities, just like you. • Get your bare feet in the earth’s soil as if you were a tree. You˧ll feel connected to the earth , breathe fresh air, and soak up the sun˧s energy. • Plant a tree—even better, one that grows food. People who live in neighborhoods with trees feel safer, make friends with their neighbors, and feel more connected to the place they live. Nature is powerful!

115

l g i s n t i p p o Sh Produce section (fresh foods):

Apples Artichokes Asparag us Avocados Bananas Basil, mint, and parsley (all fresh ) Beets Blackberries , blueberries , strawberries Broccoli Carrots Celery Cucumbers Garlic Green onions Kale Lemons Onions , red and yellow Portobello mushrooms Purple cabbag e Red bell peppers Romaine or other lettuces or g reens Spinach Tomatoes (small and big ) Yams optional: Cilantro, g in g er, sprouts 116

Dry goods:

Almond flour Cacao powder and nibs Chia seeds Coconut, dry (shredded and/or flakes ) Couscous Dates Dried fruit (apricots , f ig s , mang o, pineapple ) Goji berries Hemp seeds Lentils (black , red) Macadamia nuts Oats , rolled Popcorn kernels Pumpkin seeds Quinoa Raisins ( black , g old ) Raw almonds store them in Raw cashews the refrig erator Raw sesame seeds Seaweed: Arame , hi j iki, nori sheets and nori/laver pieces , roasted seaweed snacks (optional: kombu/kelp, palm, wakame ) Soba noodles Walnuts optional: Pine nuts , pistachios

Canned, jarred, prepared: Agave Almond butter Apple cider vineg ar Beans ( black , g arbanzo, pinto) Chamomile tea bag s Hummus Jam Maple syrup Mochi (try Grainaissance Orig inal ) Mustard , Dijon Sauerkraut Stevia powder Tahini Tempeh ( Lig htlife Orig inal or Three Grain) Veg an cream cheese veg an mayo—in Veg enaise the refrig erated optional: Ketchup , olives section of your

g rocery store

Breads:

Sprouted g rain tortillas (try Ezekiel 4:9 ) Sprouted whole g rain bread

Beverages:

Seasonings:

Black pepper Bragg Liquid Aminos (or shoyu) Cinnamon Cumin Italian seasoning Dried herb mix or herbes de Provence Nutritional yeast Rapunzel ’s Veg etable Bouillon with Herbs and with Sea Salt Sea salt Turmeric Vanilla extract

Oils:

Or g anic cold-pressed coconut oil Or g anic cold-pressed olive oil

Supplements:

g ood for the immune system, brain , and overall health

Blue-g reen alg ae powder Natren Meg a Dophilus Non-Dairy Probiotics powder Spirulina powder optional: Medicinal mushroom powder mix, veg an protein powder



Coconut water Vegan milk ( almond , coconut, hemp , oat, rice , soy , etc.) 117

s e c r u Reso

resources

When you care about your health and about animals and the planet, it feels great to discover and support companies that are doing good work. With people and companies working together, we make the kind of world we want to live in. I like the food from the companies below, and I think you may, too. Navitas Naturals This company cares about healthy food , habitats , the earth , and treating farmers fairly. It sells many of the superfoods we use in this book—cacao, g oji berries , hemp seeds , coconut, cashews , and chia seeds—in organic versions grown without chemicals. They can be found in thousands of stores , including Whole Foods , health food stores , online , some Tar g et stores , and even some Vons. www.navitasnaturals.com Follow Your Heart This company is named after its owners’ wish for the world. Not only do they make a super tasty veg an mayonnaise called Veg enaise (it ’s so g ood you’ll want to eat it by itself—try dipping vegg ies in it!), as well as lots of other veg an cheeses and products , they use the power of the sun to do it! From their use of solar ener g y to their special factory full of recycled materials , they try to do business in environmentally friendly ways. G ood name for a g ood company , rig ht? You can find their mayonnaise in the refrig erated section of most health food stores. www.followyourheart.com Nutrex HawaII This company g rows its spirulina in areas protected from chemical pollution. You can find its Pure Hawaiian Spirulina Pacifica at Whole Foods , most health food stores , or online. www.nutrex-hawaii.com/hawaiian-spirulina-pacifica

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If your local Grocery sto r e d o esn ’t ca rr y th e s e it e m s y et, si m ply a sk th em to! Sto r es wa nt to sell what th eir customers want to buy!

Healthforce Nutritionals One of my most favorite companies in the world for nutritious powders! It is owned by the super-ener g etic veg an Dr. Jameth Sheridan , who loves helping people g et the healthiest, most powerful, and most pure ing redients there are. (He calls them “Tru G anic,” even purer than or g anic, and puts them in recyclable g lass bottles , too!) I love HealthForce’s Spirulina Azteca powder, Truly Natural Vitamin C powder, Elixir of the Lake blue-g reen alg ae , G reen Protein Alchemy Mint Mag ic Mint g reen powder, and veg an protein powders , too. www.healthforce.com Natren Probiotics Probiotics are the teeny tiny nutrients in fermented (ag ed) foods that travel throug h your belly and dig estive system to keep your whole body healthy and balanced. A half teaspoon of a probiotic powder can contain two billion nutrients—whoa! Many probiotics are made from animal dairy products , but Natren makes an all-veg an powder that has no taste at all—g reat for mixing into smoothies. You can buy its Meg adophilus or Healthy Trinity dairy-free powders loose or in capsules (you can pull the capsules apart and pour the contents into your recipes). NOTE: G ood probiotics are very delicate and must be kept cold , so look for them in the refrig erated section of your health food store. www.natren.com Rapunzel Rapunzel is a company that works very hard to protect the land , habitats , and farmers who g row its ing redients. I really love its bouillon cubes with sea salt or herbs because they help make soups super flavorful in just minutes. Read about Rapunzel 's planet-saving practices here: www.rapunzel.de/uk

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T( he End

Or just the beginning )

120

Thank You! Justin and Akira Bua for inspiring and supporting everything I do; Lynn and Andy Roth for unwavering encouragement; Marilyn Allen for never giving up; my awesome editor, Grace Suh, for pushing this project and for so much freedom and fun; my food stylist, Alicia Buszczak, and my photographer, Jennifer Chong, for being the best, most patient team ever; Julie Morris, Mark Leitner and the Navitas Naturals team for the incredible support; my sister Chloe Roth for her assistance ( and comedy relief ) during our photo shoot; Ele Keats, Anne Sage, Darin Chavez, the Hollywood Farmer’s Market, Jacob Rushing for my author photo, my supportive readers, and all those whose efforts and love are changing the world.

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Index

Please use your device's page numbers, navigation menu or thumbnails to locate the index reference.

A

adult permission, xiv agave, viii algae, viii, 11. See also blue-green algae and spirulina almond butter Chapati Sweetati, 63 Dino Rolls, 42–43 No-Bake Chocoballs, 104–5 Polar Bear, 10 Power Towers, 30–31 Puff Love Mochi, 2 Ways, 36–37 Very Nondairy Nut Milk, 8–9 almond flour, ix, 100–101, 106–7, 112–13 almonds, 8–9, 10, 12–13, 28–29, 38–39 Always & Forever trail mix, 29 animals, vi, vii extinction of, 43 farming, 97 rescue centers, 115 sanctuaries, 115 antioxidants, 31, 109 apples, 30–31 apricots, 29 arame seaweed. See seaweed artichokes, 76–77 Asparagus Spears, 52–53 avocado, 78–79 Chapati Normati, 62–63 Chocolate Mousse, 110–11 Hungry Caterpillar Nori Rolls, 64–65 Jungle Mash, 96–97 The Leprechaun Footprint Avo Toast, 34–35 122

Lifeboats, 48–49 Quinoa ‘Round the World, 78–79 Puff Love Mochi, 2 Ways, 36–37 Yam Bams!, 86 Awesome Blossoms, 76–77

B

Bag of Tricks Cheezy Kale Chips, 50–51 bananas, 10, 30–31, 58 basil, 24–25, 45 bees, 14 beets, 3, 18–19, 68–69 berries blueberries, 32–33 goji, x–xi, 6–7, 32–33, 42–43 raspberries, , 32–33 strawberries, 2, 100–101 Best Ever Basic popcorn, 56–57 beverages Bright Waters, 2–3 Cocolina, 11 DewDrop Chia Lemonade, 4–5 Moonbeam Tea, 14 Polar Bear, 10 Red Balloon Tea, 6–7 shopping list, 117 The Un-Stick in the Mud Chocolate Smoothie, 12–13 vegan milk, 14, 110 Very Nondairy Nut Milk, 8–9 black lentils, 74–75 Blaze a Trail, 28–29 blender, xiv Blue Lagoon, 2

blue-green algae, viii, 2, 12, 119 boiling, xiv bouillon, ix, 81, 82–85, 119 Bragg Liquid Aminos, ix, xii bread, 34–35, 41–42, 46–47, 62–63, 117 breakfast, 30–31, 32–33, 34–35, 38–39, 40–41 Bright Waters, 2–3 broccoli, 60–61, 82–83 Broccoli Bash, 60–61 Broc-o-Tree Bisque, 82–83

C

cabbage, 60–61 cacao, ix–x. See also chocolate Disappearing Dots, 102–3 Mudpuddle, 109 No-Bake Chocoballs, 104–5 No-Bake Coconut Grass Shacks, 112–13 Party in a Cup, 32–33 Power Towers, 30–31 carrots, 60–61 Cashew Cream Cheese, 20–21 recipes containing, 36–37, 46–47, 75–76, 80–81 cashews Blaze a Trail, 28–29 Cashew Cream Cheese, 20–21, 46–47 Cheezy Sauce, 26 Land & Sea Chews, 44 Polar Bear, 10 Presto Pesto, 24–25

The Un-Stick in the Mud Chocolate Smoothie, 12–13 Very Nondairy Nut Milk, 8–9 celery, 70–71 “certified sustainable” labels, 95 chamomile, 3, 14 Chapati, 3 Ways, 62–63 Cheezy Sauce, 26, 50–51 chia seeds, x, 4, 32, 109 chocolate, 12–13, 104–5, 109, 110–11, 112–13. See also cacao Chocolate Mousse, 110–111 chopping, xiv cleaning, xv climate change, 10, 14, 70–71 Cocolina, 11 coconut, x Blaze a Trail, 28–29 Granola Crumble, 38–39 No-Bake Chocoballs, 104–5 No-Bake Coconut Grass Shacks, 112–13 Party in a Cup, 32–33 Strawberry Mops, 100–101 coconut oil, x, 12, 58 coconut sugar, 5 coconut water, 10, 11 condiments, 16–17, 20–21, 46–47. See also dips; dressing; sauces cookies, 106–7 couscous, 68–69 cow’s milk, 9, 106 Cozy Kitchen Cinnamon Toast, 40–41 cream cheese, 20–21 Creamy Tahini dressing, 88–89 The Crowd Pleaser Kale Salad, 90–91 cucumber, 2, 46–47, 64–65, 98

D

dates, 12, 29, 42–43,104–5, 108 dessert Chocolate Mousse, 110–11 Disappearing Dots, 102–3 Moondrops Sesame Almond Cookies, 106–7 Mudpuddle, 109 No-Bake Chocoballs, 104–5 No-Bake Coconut Grass Shacks, 112–13 Snuggle Bunnies, 108 Strawberry Mops, 100–101 DewDrop Chia Lemonade, 4–5 Dino Rolls, 42–43 dips, 24–25, 26 Disappearing Dots, 102–3 dressings, 60, 75, 88–89, 98 dried fruits, 28–29. See also specific fruit dried herbs, 52–53, 68–69, 76–77 drinks. See beverages drizzle measurement, xv

Green Lagoon, 3 greens, 96–97. See also kale; leafy greens; lettuce; spinach guacamole, 96–97

h

hemp seeds, xi, 12, 32, 58 herbs, 45. See also dried herbs hijiki seaweed. See seaweed hippopotamus, 61 hummus, 62–63 Hungry Caterpillar Nori Rolls, 64–65 hydration, 3

I

insects, 65 iodine, 44

j

jerky, 54–55 Jungle Mash, 96–97

k

f

farmers’ markets, 25, 100 figs, 29, 108 5-Minute Tomato Sauce, 22–23 food processor, xiv

kale Bag of Tricks Cheezy Kale Chips, 50–51 The Crowd Pleaser Kale Salad, 90–91 Dino Rolls, 42–43 Quinoa ‘Round the World, 78–79 ribbons, 92 Sesame Lemony Kale Salad, 93 kitchen safety, xiv–xv knives, xiv

g

l

E

ecosystem, 65, 67 Edible Fireworks Popcorn, 3 ways, 56–57

giant handful measurement, xv goji berries, x–xi, 6–7, 32–33, 42–43 Golden Quinoa, 72–73 Granola Crumble, 38–39

Land & Sea Chews, 44 Leaf Poppers, 45 leafy greens, 62–63, 64–65. See also kale; spinach

123

lemon, 3, 4–5, 76–77, 93 lentils, 74–75, 84–85 Lentil Mental Magic Soup, 84–85 The Leprechaun Footprint Avo Toast, 34–35 lettuce, 48–49 Lifeboats, 48–49

M

Magenta Juice, 3 main course Awesome Blossoms, 76–77 Broccoli Bash, 60–61 Broc-O-Tree Bisque, 82–83 Chapati, 3 Ways, 62–63 Golden Quinoa, 72–73 Hungry Caterpillar Nori Rolls, 64–65 Lentil Mental Magic Soup, 84–85 Oodles of Noodles Sesame Soba, 66–67 Pink Couscous, 68–69 Plentiful Lentifuls, 74–75 Pretend Tuna Salad, 70–71 Quinoa ‘Round the World, 78–79 Tomato Tornado, 80–81 Yam Bams!, 86 maple syrup, 38–39, 63, 104–5, 106–7, 112–13 marinating, 55, 60 measuring and measurements, xv, xiv Mediterranean trail mix, 29 Mellow Yellow, 3 milk. See cow’s milk; vegan milk mint leaves, 2 mochi, xi, 36–37 Monkey Business, 58 Moonbeam Tea, 14 Moondrops Sesame Almond Cookies, 106–7 mousse, 110–11

124

Mudpuddle, 109 mushroom jerky, 54–55

N

No-Bake Chocoballs, 104–5 No-Bake Coconut Grass Shacks, 112–13 noodles. See soba noodles nondairy milk. See vegan milk nori. See seaweed nut butters. See almond butter; peanut butter nut milk. See vegan milk nutritional yeast, xi, 62–63 Asparagus Spears, 52–53 Bag of Tricks Cheezy Kale Chips, 50–51 Chapati, 3 Ways, 62–63 Creamy Tahini dressing, 89 The Crowd Pleaser Kale Salad, 90–91 Plentiful Lentifuls, 74–75 nuts. See also almonds; cashews; pistachios; walnuts Blaze a Trail, 28–29 peanut butter, 30–31 Party in a Cup, 32–33 Pink Couscous, 68–69 Presto Pesto, 24–25 Snuggle Bunnies, 108

O

oats, 38–39 onions, 78–79, 84 Oodles of Noodles Sesame Soba, 66–67 organic ingredients, 67, 114

p

parsley, 78–79 Party in a Cup, 32–33 peanut butter, 30–31

phytonutrients, 109 Pink Couscous, 68–69 Pipsqueak Tea Sandwiches, 46–47 pistachios, 29, 68–69 plants eating, vii farming, instead of animals, 10 nurseries, 115 plant-based diet, xvi, 55 Plentiful Lentifuls, 74–75 Polar Bear, 10 popcorn, 3 ways, 56–57 Power Towers, 30–31 Presto Pesto, 24–25 Pretend Tuna Salad, 70–71 Puff Love Mochi, 2 Ways, 36–37

Q

quinoa, xii, 72–73, 78–79 Quinoa 'Round the World, 78–79

R

The Rabbit’s Habit, 88–89 rain forests, 97 raisins, 38–39, 42–43, 72–73 Rapunzel Vegetable Bouillon, ix, 81, 82–85, 119 raw food, 47, 49 Red Balloon Tea, 6–7 resources, 118–19

S

safety, kitchen, xiv–xv salad The Crowd Pleaser Kale Salad, 90–91 Jungle Mash, 96–97 Pretend Tuna Salad, 70–71 The Rabbit’s Habit, 88–89 Sesame Lemony Kale Salad, 93

Sweet & Sour Cucumber Salad, 98 Tiger Stripes Seaweed Salad, 94–95 salad spinner, xiv, 87 sandwiches, 46–47 sauces, 18–19, 22–23, 24–25, 26 Save a Turkey Mushroom Jerky, 54–55 saving the world, vii seaweeds, xii, 44, 48–49, 71 Hungry Caterpillar Nori Rolls, 64–65 Land & Sea Chews, 44 Lifeboats, 48–9 Moondrops Sesame Almond Cookies, 106–7 nori seaweed snacks, 48–49 Tiger Stripes Seaweed Salad, 94–95 seeds. See also sesame seeds chia, x, 4, 32, 109 hemp, xi, 12, 32, 58 Sesame Lemony Kale Salad, 93 sesame seeds Granola Crumble, 38–39 Hungry Caterpillar Nori Rolls, 64–65 Moondrops Sesame Almond Cookies, 106–7 Oodles of Noodles Sesame Soba, 66–67 Sesame Lemony Kale Salad, 93 Sweet & Sour Cucumber Salad, 98 Toasted Tidbits Sesame Seeds, 16–17 shopping lists, 116–17 shoyu, xii, 54–55, 89 sides. See snacks simmering, xiv small handful measurement, xv smoothies, 12–13 snacks Asparagus Spears, 52–53 Bag of Tricks Cheezy Kale Chips, 50–51 Blaze a Trail, 28–29

Cozy Kitchen Cinnamon Toast, 40–41 Dino Rolls, 42–43 Edible Fireworks, 56–57 Granola Crumble, 38–39 Land & Sea Chews, 44 Leaf Poppers, 45 The Leprechaun Footprint Avo Toast, 34–35 Lifeboats, 48–49 Monkey Business, 58 Party in a Cup, 32–33 Pipsqueak Tea Sandwiches, 46–47 Power Towers, 30–31 Puff Love Mochi, 2 Ways, 36–37 Save a Turkey Mushroom Jerky, 54–55 Snuggle Bunnies, 108 soba noodles, 66–67 soup, 82–83, 84–85 spinach, 24–25 spirulina, viii Chapati Normati, 62 Cocolina, 11 Green Lagoon, 3 Jungle Mash, 96–97 The Leprechaun Footprint Avo Toast, 34–35 Spirulina Greenie popcorn, 57 stevia, xiii, 4, 5 strawberries, 2, 100–101 Strawberry Mops, 100–101 Superfood trail mix, 28 sustainable future, xvi Sweet Beet Sauce, 18–19 sweet potatoes. 86 Sweet & Savory dressing, 88–89 Sweet & Sour Cucumber Salad, 98 Sweet & Sour Dressing, 98 sweeteners, 5 swirl measurement, xv

t

tahini, xiii, 88–89 tea, 6–7, 14, 46–47 tempeh, xiii, 70–71 Thanksgiving, 55 Tickled Pink, 2 Tiger Stripes Seaweed Salad, 94–95 timer, for cooking, xv toast, 34–35, 40–41 Toasted Tidbits Sesame Seeds, 16–17. See also sesame seeds Tomato Tornado, 80–81 tomatoes, 22–23, 80–81 tortillas, 62–63 trail mix, 28–29 Tropical Vacation trail mix, 28 tuna, 70–71 turmeric, xiii, 72–73

u

The Un-Stick in the Mud Chocolate Smoothie, 12–13

v

vegan, vi vegan cream cheese, 36–37, 45, 46–47. See also cashews vegan milk, 8–9, 14, 109, 110–11 Vegenaise, 70–71 vegetable bouillon, ix, 81, 82–85, 119 Very Nondairy Nut Milk, 8–9

w

walnuts, 18–19, 28–29

y

Yam Bams!, 86 Yellow Cheezy popcorn, 56–57 yogurt, 32–33 125

Ruby th o R

e r, activist, is an ar tist, d esig n ding a uthor and a n d th e wo rld ’s le a eg a n and veg etarian il lu str a to r of v h ildren. She has been b ooks for c y ma or media outlets, j featu red on man y sh o w, CNN , ABC , in c lu d ing th e Toda G l a mo u r . FOX, Wired, Redbook , a n d

sch oo l a r t te ache r, Ru by was insp ir ed by her stude nts y r a t n r e le m e b ee n t ra ns la te d A fo rm e ch ild r e n’s pictur e books o n veg a n is m , wh ich h a ve sinacretist bea u and r to w r i te Ro th lives in Los A ng e les with h e . s e g a u g n a l a ll h e a lth y , h a p p y veg a ns. e r a i n to m u l t i p le ey Th . ok co to es lov who , er ste p d a ug h t 11- y e a r -o ld , and Shop, Blog e visit! m o C — r e t N Ew s l e t www. we d onte ata nimals. com

www. facebook. com

/ we donteatanimals

@ ruby_ Roth @ we d onte ata nimals

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@ ruby_ Roth

Other books by Ruby Roth

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The Help Yourself Cookbook for Kids text, Photography, and art copyright © 2016 by Ruby Roth. All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of reprints in the context of reviews. Andrews McMeel Publishing a division of Andrews McMeel Universal 1130 Walnut Street, Kansas City, Missouri 64106 www.andrewsmcmeel.com ISBN: 978-1-4494-7908-4 Library of Congress Control Number: 2015950111 Editor: Grace Suh Designer: Ruby Roth Photographer: Jennifer Chong Photo Stylist: Alicia Buszczak Art Director: Julie Barnes Copy Chief: Maureen Sullivan Production Manager: Carol Coe Demand Planner: Sue Eikos Photography on pages 126-127 by Jacob Rushing. Limit of Liability/Disclaimer of Warranty: The ADULT ALERT symbol notifies users of particular situations in which direct adult help may be required; however, all recipes in this book should be used only with the approval and supervision of adults. The publisher and author cannot be held liable for the safety of individuals in the use of this book and disclaim any such responsibility. We make no warranty, express or implied, regarding individual safety. ATTENTION: SCHOOLS AND BUSINESSES Andrews McMeel books are available at quantity discounts with bulk purchase for educational, business, or sales promotional use. For information, please e-mail the Andrews McMeel Publishing Special Sales Department: [email protected].

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