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Eat Well, Live Well
Wholefood Recipes by Color for A Full Spectrum of Nutritional Benefits
Published by Weldon Owen
Distributed by Simon & Schuster
Table of Contents
About The Book
The five color groups of fruits and vegetables — orange, purple, green, white, and red — each have a unique set of health benefits. The fresh-tasting, innovative recipes in Eat Well, Live Well shows how eating well from a rainbow variety of plant foods every day gives your body all the essential nutrients it needs to live well.
A good plant-based diet can be transformative, contributing to mental acumen, healthy bodies, and disease protection. The color lent to fresh fruits and vegetables from phytochemicals is among the best indications of those nutritional qualities. Each of the five chapters in this beautifully photographed cookbook focuses on a single color of the plant-based spectrum, inspiring over 100 recipes for a varied diet rich in natural nutrients.
Chapters include:
• Orange: Papaya & Pickled Carrot Salad, Roast Pumpkin Dip with Spicy Chickpeas, Slow-Roasted Pork Loin with Peach & Rosemary Jelly, Ginger & Orange Filo Tart
• Purple: Grilled Eggplant Bruschetta with Hazelnut Skordalia, Fish and Black Bean Blue Corn Tacos with Pickled Red Onion, Honey Baked Plums & Grapes with Sweet Ricotta
• Green: Green Minestrone with Pesto, Pan-Fried Gnocchi with Green Tomato Sugo, Green Veggie Bibimbap Bowls, Kiwi & Basil Sherbit
• White: Miso-Roasted Whole Cauliflower; Chicken, Quinoa & Belgian Endive Salad; Crisp Fish Parcels with Lychee and Coconut Salad; Creamy Chicken Pies with Parsnip and Celery Root Mash
• Red: Tomato & Strawberry Gazpacho, Prawn Salad with Sriracha Tofu Dressing, Rhubarb-Glazed Chickens with Radicchio Slaw, Harissa Beef Filet with Almonds & Pomegranate
A good plant-based diet can be transformative, contributing to mental acumen, healthy bodies, and disease protection. The color lent to fresh fruits and vegetables from phytochemicals is among the best indications of those nutritional qualities. Each of the five chapters in this beautifully photographed cookbook focuses on a single color of the plant-based spectrum, inspiring over 100 recipes for a varied diet rich in natural nutrients.
Chapters include:
• Orange: Papaya & Pickled Carrot Salad, Roast Pumpkin Dip with Spicy Chickpeas, Slow-Roasted Pork Loin with Peach & Rosemary Jelly, Ginger & Orange Filo Tart
• Purple: Grilled Eggplant Bruschetta with Hazelnut Skordalia, Fish and Black Bean Blue Corn Tacos with Pickled Red Onion, Honey Baked Plums & Grapes with Sweet Ricotta
• Green: Green Minestrone with Pesto, Pan-Fried Gnocchi with Green Tomato Sugo, Green Veggie Bibimbap Bowls, Kiwi & Basil Sherbit
• White: Miso-Roasted Whole Cauliflower; Chicken, Quinoa & Belgian Endive Salad; Crisp Fish Parcels with Lychee and Coconut Salad; Creamy Chicken Pies with Parsnip and Celery Root Mash
• Red: Tomato & Strawberry Gazpacho, Prawn Salad with Sriracha Tofu Dressing, Rhubarb-Glazed Chickens with Radicchio Slaw, Harissa Beef Filet with Almonds & Pomegranate
Excerpt
pork fillet & slaw with rosemary flatbread
PREP + COOK TIME45 MINUTES SERVES 4
1/3 POUND PORK FILLET, TRIMMED
1 TABLESPOON OLIVE OIL
1 CUP WHOLE-WHEAT SELF-RISING FLOUR
1 CUP WHITE SELF-RISING FLOUR
½ TEASPOON SALT
1 CUP GREEK-STYLE YOGURT
2 TEASPOONS WHOLE-GRAIN MUSTARD
1/3 POUND PURPLE GRAPES, HALVED
1 TABLESPOON FRESH ROSEMARY LEAVES
2½ OUNCES FETA IN OIL
½ POUND RED CABBAGE, SHREDDED FINELY
1 Preheat the oven to 425°F. Line two large baking sheets with parchment paper.
2 Brush pork with oil; season. Heat a medium frying pan over high heat; cook pork, covered, for 8 minutes or until well browned all over and just cooked through. Transfer to a plate; cover with foil, rest for 10 minutes.
3 Meanwhile, combine flours and salt in a medium bowl. Make a well in the center; add yogurt and mustard, mix to form a soft dough. Turn onto a lightly floured surface; knead until smooth. Divide dough into four equal portions; roll each portion into a 4¾ x 8–inch oval. Place ovals on prepared baking sheets; top with half the grapes and half the rosemary. Bake for 12 minutes or until golden and risen.
4 Reserve 2 tablespoons of the oil from the feta. Place cabbage, remaining grapes, and remaining rosemary in a medium bowl with reserved oil; toss gently to combine. Season.
5 Serve flatbread topped with feta, slaw, and sliced pork; drizzle with juices on plate from pork. Season with sea salt flakes.
TIP: The flatbread dough can also be grilled or pan-fried and served with grilled meat, chicken, vegetables, and curries.
PREP + COOK TIME45 MINUTES SERVES 4
1/3 POUND PORK FILLET, TRIMMED
1 TABLESPOON OLIVE OIL
1 CUP WHOLE-WHEAT SELF-RISING FLOUR
1 CUP WHITE SELF-RISING FLOUR
½ TEASPOON SALT
1 CUP GREEK-STYLE YOGURT
2 TEASPOONS WHOLE-GRAIN MUSTARD
1/3 POUND PURPLE GRAPES, HALVED
1 TABLESPOON FRESH ROSEMARY LEAVES
2½ OUNCES FETA IN OIL
½ POUND RED CABBAGE, SHREDDED FINELY
1 Preheat the oven to 425°F. Line two large baking sheets with parchment paper.
2 Brush pork with oil; season. Heat a medium frying pan over high heat; cook pork, covered, for 8 minutes or until well browned all over and just cooked through. Transfer to a plate; cover with foil, rest for 10 minutes.
3 Meanwhile, combine flours and salt in a medium bowl. Make a well in the center; add yogurt and mustard, mix to form a soft dough. Turn onto a lightly floured surface; knead until smooth. Divide dough into four equal portions; roll each portion into a 4¾ x 8–inch oval. Place ovals on prepared baking sheets; top with half the grapes and half the rosemary. Bake for 12 minutes or until golden and risen.
4 Reserve 2 tablespoons of the oil from the feta. Place cabbage, remaining grapes, and remaining rosemary in a medium bowl with reserved oil; toss gently to combine. Season.
5 Serve flatbread topped with feta, slaw, and sliced pork; drizzle with juices on plate from pork. Season with sea salt flakes.
TIP: The flatbread dough can also be grilled or pan-fried and served with grilled meat, chicken, vegetables, and curries.
Product Details
- Publisher: Weldon Owen (January 9, 2018)
- Length: 240 pages
- ISBN13: 9781681883786
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