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    The Compassionate Kitchen: A plant-based cookbook
    The Compassionate Kitchen: A plant-based cookbook
    The Compassionate Kitchen: A plant-based cookbook
    Ebook289 pages1 hour

    The Compassionate Kitchen: A plant-based cookbook

    By Gemma Davis and Tracy Noelle

    ()

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    About this ebook

    If there is one piece of advice that every doctor, dietician and nutritionist agrees on, it is this: eat more plants. But that doesn’t mean you have to compromise on flavour or enjoyment. Nourish yourself and your environment with these 70 plant-based recipes from naturopath Gemma Davis and chef Tracy Noelle.

    Packed with glorious Asian flavours, vegetables, herbs and spices, these exciting recipes are creative, tasty and filling – and they have the bonus of being good for you. From nutritious breakfasts, to punchy wraps, salads, soups, noodles and veggie bowls, plus luscious sweet treats, these vegan recipes from The Compassionate Kitchen will have you craving all their plant goodness for maximum energy, balance and pleasure.
    LanguageEnglish
    PublisherSimon & Schuster Australia
    Release dateSep 1, 2018
    ISBN9781925791303
    The Compassionate Kitchen: A plant-based cookbook

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      Book preview

      The Compassionate Kitchen - Gemma Davis

      WELCOME TO OUR COMPASSIONATE KITCHEN

      Compassion: understanding, a sense of empathy and concern.

      If we commit to eating with compassion, would what − or who − we eat change? For us, compassion starts with the relationship with self. When we cook from a place of loving and caring for ourselves we choose foods that reflect this, foods that nourish us. Healthy, real wholefoods. This is why we put this book together. The recipes that follow are designed to embrace this sense of honouring our wellbeing, and they also happen to taste great.

      Compassion also affects our relationships with the wider community; how food is grown and sold affects us all, even if we are not always aware of it. This is especially true for those without a voice − the animals that end up on our plates after a life of suffering in factory farms. This kind of farming now makes up more than 80 per cent of animal agriculture worldwide. If we stop and truly sympathise with what these sentient beings are forced to endure, it becomes much easier to make choices that align with one of our most important values − to not cause others harm. Especially when we don’t need to. More and more people around the world are proving that plant-based diets are both sustainable and enjoyable.

      The plant-based meals you will find on the following pages celebrate glorious Asian flavours and spices, inspired by our recent and past adventures there. We hope you enjoy them as much as we do and that they encourage you to eat with a sense of compassion. We’d love you to discover that living a healthy, cruelty-free life is possible, without having to compromise on flavour or enjoyment.

      LOVE, GEMMA AND TRACY

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      why plants?

      health tips

      START THE DAY RIGHT

      Kale, Kimchi and Avo Bowl

      Toasted Ginger Granola with Poached Pears

      Mango with Coconut Yoghurt and Buckwheat Crumble

      Acai Blood-building Bowl

      Sweet Potato, Mint and Pea Fritters

      Asian Baked Breakfast Beans

      Zucchini Muffins

      Super Smoothies

      Green Smoothie

      Chocolate Almond Smoothie

      Light Quickies

      NOURISH YOURSELF

      For the love of good wrap

      Kale Collard Wraps

      Roasted Coconut Betel Leaves

      Panko Crusted Spinach Avocado Sushi Rolls

      Vietnamese Rice Paper Rolls

      Crispy Asparagus Wraps

      Asian-inspired Tacos

      Eggplant San Choy Bow

      Not to overlook a good salad

      Snow Pea Salad

      Kelp Noodle Salad with Carrot Dressing

      Orchard Street Raw Pad Thai

      BBQ Tempeh and Pineapple Salad

      Watermelon and Asian Herb Salad

      Teriyaki Mixed Grain Salad

      Crunchy Spring Noodle Salad

      Creamy Curried Purple Cabbage Salad

      Forbidden Rice with Mango, Cashews and Fresh Herbs

      Soba Noodle Salad with Greens and Seeds

      Warm dishes that pack a punch

      Thai Hot and Sour Soup with Okra

      Mint and Pea Soup

      Pho

      A Father’s Congee

      Jessica Gomes’ Bibimbap Bowl

      Nourishing Bibimbap Bowl

      Pickled Carrot and Daikon

      Tofu Protein Balls

      Water Chestnut Yellow Curry with Coconut Topping and Turmeric Quinoa

      Green Curry with Cauliflower Rice

      Balinese Satay Roast Sweet Potato

      Veggie Tempura

      Tentsuyu

      Teriyaki Sauce

      Ponzu sauce

      Cashew Satay Sauce

      Chilli Sauce

      Kimchi Fried Rice

      Mushroom Chinese Stir-fry

      Shiitake Gnocchi with Shichimi

      Miso Roasted Mushrooms

      Roasted Cauliflower with White Miso Sauce

      Spicy Tofu and Veggies

      Spicy Kimchi and Brown Rice Noodle Joy

      Tempting Tempeh Loaf

      Nasi Goreng with Stir-fried Veggies

      A little to add

      Edamame Dip

      Spicy White Bean Dip

      Quick Pickle

      Kimchi

      Raw Sisterhood Golden Goodness Fermented Vegetables

      SWEET SOMETHINGS

      Pandan Panna Cotta with Miso Dressing

      Vanilla Black Rice Pudding with Roasted Plums

      Matcha Sago with Passionfruit Topping

      Lychee and Peppermint Granita

      Strawberry and Rosewater Icepoles

      Banana and Coconut Icepoles

      Coconut, Ginger and Lime Sorbet

      Raspberry Sorbet

      Caramelised Pears and Coconut Cream Parfait with Pistachios and Rosewater Fairy Floss

      Chocolate Coconut Slice

      Tahini Chocolate Fudge

      Chocolate Chunk Brookies

      Pistachio Kulfi

      Sweetened Condensed Coconut Milk

      Caramel Miso

      acknowledgements

      about the authors

      notes about our pantry

      index

      This book is dedicated to everyone we have had the honour of sharing a meal with, our lives are richer because of who we spend our time with. May we make our world a little more kind and peaceful by the way we eat.

      WHY PLANTS?

      There are many paths that may lead us to choosing to eat more plants and less meat. It could be health reasons, since plants are high in live enzymes, are alkalising and full of antioxidants and fibre. It might be driven by the environmental impact of animal agriculture. Many studies, including those by the United Nations, have concluded it is causing major impacts such as deforestation, water pollution and greenhouse gas emissions. Plus, animal agriculture is one of the largest land and fresh water users in a world that is not getting any bigger, with a population that is not getting any smaller.

      Perhaps swapping meat for plants is being driven by the desire to not harm animals, especially since we know we can live a healthy life without eating them.

      Or maybe you have ended up with a plant-based cookbook because the time has come and you know that veggie meals can be complete and delicious as a stand alone. Simple as that.

      Whatever your path, eating this way can be creative, tasty and filling, and we hope this book makes eating a plant-based diet, whether for a meal or for life, enjoyable – and easy! It allows you to experience tweaked classics as well as a range of new combinations that we had lots of fun coming up with. We believe we can shape our health, our lives and communities by what we choose to eat, and it’s so much better if it tastes great while we do it!

      HEALTH TIPS

      This may not be a health book, but most of the recipes within these pages have the bonus of being good for you. Food plays such a large part in how we feel physically and emotionally, so the more accessible and tasty the meals are, the better it is for us personally, for our families and communities. Plus, the better we feel, the more likely we are to keep eating well!

      Here are a few naturopathic tips that can help get you started on the road to feeling great. Keep in mind that leaving out or cutting down on artificial flavours and colours, sugars, processed foods, caffeine and alcohol goes a long way and leaves more room for the good stuff!

      GOOD FATS

      You do not need to fear fats. Fats are needed in our body to create hormones, improve brain function, nourish our hair, skin and nails and much, much more. The myth that fat makes you fat has been busted – to maintain a healthy weight, good fats are our friend as they help with metabolism and feeling satiated after eating. The key is knowing which fats to consume and how to consume them, because not all fats are created equal.

      It is best to avoid products that contain trans-fats which are are linked to many health issues. These are altered unsaturated fats, typically created through the processing of vegetable oils through hydrogenation, and found in many baked or processed products at the supermarket. It is also worth cooking with oils that are relatively stable at high temperatures, such as coconut oil, extra virgin olive oil or even macadamia nut oil, and decreasing your use of vegetable oils. Using flaxseed oil on your salads is also a great way to get more omega-3 in your diet. Eat

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