Table Of ContentCOLLEEN  PATRICK-GOUDREAU 
Author of The  Vegan  Table  and the award-winning The Joy of Vegan  Baking
"As with the colors in a rainbow, veganism's rewards are infinite and represent the ultimate 
pot of gold for the billions of land and sea animals who endure the daily thunderstorms 
wrought by our species. In Color Me Vegan, these colors come alive by offering a palette 
of possibilities for your personal health, for the revival of our planet, and for the now more 
easily than ever colorfully ethical choices you can make three times a day." 
-Joseph Connelly, Publisher, VegNews Magazine 
"Colleen Patrick-Goudreau's recipes are delicious and healthy; but most of all, they are 
designed with kindness and peace in mind-the very best kind of food for body and soul!" 
-Kathy Freston, best-selling author of The Quantum WeI/ness Cleanse 
"Color Me Vegan is a testament to what truly great cuisine is all about: healthful, wholesome 
ingredients, chosen not only for the pleasure it will give but for the compassion it embodies." 
-Tal Ronnen, author of The Conscious Cook 
"Colleen has pulled out the stops with Color Me Vegan. This beautiful and informative book 
contains a treasure trove of plant-delicious recipes. I  feel healthier and more energized 
just looking at this book!" 
-Rip Esselstyn, bestselling author of The Engine 2 Diet 
"Blending the latest science on phytonutrients with enticing photos and recipes, this book 
illumines the many benefits of a cruelty-free kitchen from a fascinating angle: creating 
artistic dishes based on color. A terrific how-to guide to healthy, delicious, and visually 
appealing meals, Color Me Vegan could change forever the way you think about food." 
-Dr. Will Tuttle, pianist, composer, former Zen monk, author of The World Peace Diet, 
and a recipient of the Courage of Conscience Award 
"In a world awash in vegan cookbooks, Colleen has come up with another standout that is 
unique, fun, informative, and compellingl" 
-Matt Ball, Executive Director of Vegan Outreach and co-author of 
The Animal Activist's Handbook
Maximize Your 
Nutrient Intake and 
Optimize Your  Health by 
Eating Antioxidant-Rich 
, 
Fiber-Packed , 
Color-Intense Meals 
That Taste Great 
COLLEEN  PATRICK-GOUDREAU 
Author of The  Vegan  Table  and the award-winning The Joy of Vegan  Baking 
FAIR WINDS 
PRE S S 
BEVERLY ,  MASSACHUSETTS
Text © 2010 Colleen Patrick-Goudreau 
Photography © 2010 Rockport Publishers 
First published in the USA in 2010 by 
Fair Winds Press, a member of 
Quayside Publishing Group 
100 Cummings Center 
Suite 406-L 
Beverly, MA 01915-6101 
www.fairwindspress.com 
All rights reserved. No part of this book may be reproduced or 
utilized, in any form or by any means, electronic or mechanical, 
without prior permission in writing from the publisher. 
l413121110  12345 
ISBN-13:  1-978-59233-439-1 
ISBN-lO:  1-59233-432-6 
Library of Congress Cataloging-in-Publication Data 
Patrick-Goudreau, Colleen. 
Color me vegan: maximize your nutrient intake and optimize 
your health by eating antioxidant-rich, fiber-packed, color 
intense meals / Colleen Patrick-Goudreau. 
p. cm. 
Includes bibliographical references and index. 
ISBN -13: 978-1-59233-439-1 
ISBN-lO:  1-59233-439-3 
1.  Veganism. 2.  High-fiber diet. 3.  Antioxidant.  I. Title. 
TX392.P385 2010 
613.2'86--dc22 
2010028152 
Cover and book design: Debbie Berne Design 
Photography: Ekaterina Smirnova, all photos unless 
otherwise noted 
Bill Bettencourt, pages 47,63,97, 114,127, 136, 
141,194,231,239, 251 
Food Styling: Jen Straus, pages 47,63,97,114, 127, 136, l41, 
194,231,239,251 
Printed and bound in China
To Simon Pieman 
You brought color, life, and light into this world, 
and it was with dignity, grace, and beauty that you 
left it. You are sorely missed and fiercely loved.
c o n T e n T S  
INTRODUCTION  why I  wrote this book  8 
why eat by color?  9 
what are phytochemicals?  12 
how to read this book  13 
COLOR  ME  RED  .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. ....  . ..  .. ...  16 
starters and salads  18 
The Bright, 
the Bold, and  soups and stews  23 
the Beneficial  sides  28 
main dishes  33 
desserts  38 
CHAPTER  2  COLOR  ME  ORANGE  44 
starters and salads  46 
The  "Beta" to 
See You  With  soups and stews  51 
sides  55 
main dishes  61 
desserts  68 
CHAPTER  3  COLOR  ME  YELLOW  72 
starters and salads  74 
Let the 
soups and stews  82 
Sunshine In 
sides  88 
main dishes  92 
desserts  95 
CHAPTER  4  COLOR  ME  GREEN  102 
starters and salads  105 
The Pigment 
soups and stews  109 
of Life 
sides  117 
main dishes  123 
desserts  126
CHAPTER 5  COLOR  ME  132 
BLUE/PURPLE  starters and salads  134 
soups and stews  139 
Flower-Inspired 
sides  145 
Power 
main dishes  151 
desserts  155 
CHAPTER  6  COLOR  ME  162 
WHITE/TAN  starters and salads  164 
soups and stews  169 
Fiber-Rich 
sides  174 
and Filling 
main dishes  179 
desserts  184 
COLOR  ME  •••  ••  •••  •  •••••  • ••  190 
BLACK/BROWN  starters and salads  193 
soups and stews  199 
Comfort and 
sides  204 
Warmth Mingled 
with Drama  main dishes  209 
desserts  214 
CHAPTER  8  COLOR  ME  222 
THE  RAINBOW!  starters and salads  224 
soups and stews  229 
A Veritable Feast 
sides  233 
for the Eyes 
main dishes  238 
desserts  246 
resources and recommendations  252 
acknowledgements  253 
about the author  254 
index  255
I n T r O D U C T I o n  
WHY  I  WROTE  THIS  BOOK 
In the work I do guiding people toward a way of eating that reflects their own compassion and 
desire for health, I am blessed to hear from countless people whose lives have been transformed. 
One of the most gratifying responses I receive is from people who've discovered my work be 
cause of their interest in eating healthier but who then find that they become open to their com 
passion for animals. On the flip side, I also hear from people who find my work because of their 
compassion for animals but who learn to eat healthier. It's so gratifying to fill both these needs. 
When it comes to living ethically, my message is simple: live according to your own values 
of kindness and compassion. When it comes to my message of eating healthfully, my message is 
equally simple: eat by color. 
It really is that easy. When shopping at the grocery store or farmers' market, fill your 
baskets with color. And when I say color, I mean naturally occurring color-not artificial color, 
not color on a flashy cereal box. I mean the variety of color we admire when walking through a 
flower garden or strolling through a farmers' market or when imagining an autumn cornucopia. 
I mean the color in plants. And the healing power of these plants is found in their color. 
The  Color Is in  the Plants 
Not that I would do it any other way, but in truth, it would be impossible to write a book on the 
healthful aspects of colorful foods and include animal products in the form of meat, fish, dairy, 
or eggs. The only way to authentically write a cookbook that emphasizes the benefits of eating 
by color is to write a vegan cookbook. The phytochemicals, antioxidants, and fiber-all of the 
healthful components of plant foods-originate in plants, not animals. 
Let me repeat: phytochemicals/phytonutrients Cphyto, after all, means "plant"), antioxi 
dants, and fiber originate in plants, not animals. If they are present, it is because the animal ate 
plants. And why should we go through an animal to get the benefits of the plants themselves? 
To consume unnecessary, unseemly, and unhealthy substances, such as saturated fat, animal 
protein, lactose, and dietary cholesterol, is to negate the benefits of the fiber, phytonutrients, 
vitamins, minerals, and antioxidants that are prevalent and inherent in plants. 
8  COLOR  ME VEGAN
Focused  on  Color 
And so with the intention of making it as easy as possible to center your diet around color, 
I am thrilled to bring you Color Me Vegan. Every recipe in this book is guided by color, which 
enabled me to emphasize the whys and wherefores of eating by color, to encourage you to ex 
pand your edible color palette, and to help you increase your health by offering recipes based on 
nutrient-dense foods. In other words, the organization of this book is meant to raise the bar and 
give you everything you need to eat consciously, compassionately, and creatively. 
Although it was easy to craft so many recipes based on the hundreds of edible plant foods 
available to us, I made a point to provide as much variety as possible. I also made a conscious 
effort to keep the recipes simple and the ingredients familiar. I mention some foods that might 
seem more exotic (purple potatoes, blue cornmeal, and white asparagus), but the fact is these 
ingredients are more available than ever before in such places as farmers' markets, large natural 
food stores, and online. But because I'm conscious of ingredients that might be harder to find, I 
always let you know that the more familiar version may be used in its stead (red potatoes, yel 
low cornmeal, or green asparagus, respectively). 
My hope is that these recipes will help you make nutrient-rich, flavor-dense, aesthetically 
exciting food choices and that they reflect the abundance of healthful, compassionate options 
we can make every time we eat. 
WHY  EAT  BY  COLOR? 
If we've heard it once, we've heard it a thousand times: eat your vegetables! From the day we 
moved on to solid foods until the day we moved out of the house, we heard this culinary com 
mand at least three times a day. Yet at some point, we tuned it out. 
A new study confirms this: Americans are eating fewer vegetables than ever. Researchers 
evaluated data from two large national health surveys and reviewed how many people ate three 
or more servings of vegetables a day (french fries counted!). In the first survey, 35 percent met 
the goal; in the second survey, ten years later, only 32 percent did. And as many as 50 percent of 
Americans don't eat a piece of fruit all day long. 
9