The Ultimate Age-Defying Plan: The Plant-Based Way to Stay Mentally Sharp and Physically Fit

564 Pages·2016·31.97 MB·English

by  Mark Reinfeld

Copyright
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Copyright © 2019 by Mark Reinfeld and Ashley Boudet, ND
Cover design by Kathleen Lynch
Cover photograph © Okea/Dreamstime.com
Cover copyright © 2019 Hachette Book Group, Inc.
Salt-Free Seasoning, Balsamic Reduction, Vegan Mayonnaise, Vegan Sour
Cream, and Raw Cashew Sour Cream were originally printed in Healing the
Vegan Way © 2016 by Mark Reinfeld.
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First Edition: February 2019
Published by Da Capo Lifelong Books, an imprint of Perseus Books, LLC, a
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Photographs by Elizabeth Arraj, Olivia Wallace, and Mark Reinfeld Library of
Congress Cataloging-in-Publication Data Names: Reinfeld, Mark, author. |
Boudet, Ashley, author. | Klaper, Michael, author.
Title: The ultimate age-defying plan: the plant-based way to stay mentally sharp
and physically fit / Mark Reinfeld and Ashley Boudet, ND, with Michael
Klaper, MD.
Description: First edition. | New York, NY: Da Capo Press/Hachette Book
Group, 2019. | Includes index.
Identifiers: LCCN 2018028374| ISBN 9780738234731 (pbk.) | ISBN
9780738234748 (ebook) Subjects: LCSH: Nutrition. | Vegetarian cooking. |
Health. | Rejuvenation. | LCGFT: Cookbooks.
Classification: LCC TX837 .R449 2019 | DDC 641.5/636—dc23
LC record available at https://lccn.loc.gov/2018028374
ISBNs: 978-0-73823473-1 (paperback), 978-0-73823474-8 (ebook) E3-
20190116-JV-NF-ORI
CONTENTS
Cover
Title Page
Copyright
Dedication
Disclaimer
Introduction
part one
HEALTHY AGING THE PLANT-BASED WAY
1: Live Longer, Live Better
2: Brain Health—Stay Mentally Sharp: Combat Cognitive Decline
3: Aging Takes Guts!: Optimize Your Digestion
4: Get Stronger: Better Bones, Joints, and Muscles
5: Protect Your Heart for the Long Run
6: Kidney Health Is Key
7: Look Younger: Secrets of Skin Health
8: Feel Younger: Less Stress, More Energy
part two
AGE-DEFYING VEGAN RECIPES
9: Basic Cooking Techniques
DIY Date Syrup
10: Bountiful Beverages
Rosemary Star Anise Tea
Morning Miracle
Green Dragon
Bright Eyes Tonic
Hydration Station
Tart Cherry and Pomegranate Tonic
Pumpkin Seed Milk
Citrus Cleanse
Kale Kiwi Avocado Juice
Creamy Tropical Bliss
Maca Pepita Elixir
Strawberry Delight
Cacao Turmeric Elixir
Berry Peach Smoothie
Choco-Cherry Berry Smoothie
Bonus Recipes: Herbal Teas
Digestive Support Tea
Nourishing Tonic
Calming Tea
Adrenal Support
11: Breakfast of the Immortals
Smashed Avocado Toast Supreme
Superfood Granola
Berry Good Breakfast Bowl
Berry Chia Bowl with Pomegranate
Chlorella Smoothie Bowl
Superfood Buckwheat Pancakes
Banana Pineapple Bread
Savory Grits
Ancient Sunrise
Superseed Baked French Toast
Tofu Rancheros
12: Sustaining Soups and Stews
Raw Chilled Strawberry Soup
Miso Roots Soup
Coco-Lemongrass Soup
Roasted Red Pepper Soup with Fennel
Creamy Corn Chowder with Fire-Roasted Tomatoes and Dill
Grecian Braised Cauliflower Soup
Three Sisters Soup
Shiitake Hot Pot Noodle Soup
Purple Potato Soup
Parsnip Leek Soup
Adzuki Bean Tempeh Chili
Kundalini Kitchari
13: Superfood Salads and Dressings
Salad in a Jar
Tomato Cucumber with Pine Nuts
Domo Arigato Arame Salad
Daikon with Avo Goddess Dressing
Arugula Walnut Salad with Cashew Dill Dressing
Sunny Kale Salad
Raw Fettuccine Alfreda
Kale Millet Tabbouleh
Sally’s Super Simple Slaw
Wilted Collard Salad
Butter Bean Salad
Club Med Pasta Salad
Cool Bean Salad with Farro, Fava, and Fennel
Oil-Free Roasted Red Pepper Dressing
Zesty Lemon Sriracha Dressing
Turmeric Tahini Dressing
14: Ageless Appetizers and Side Dishes
Lemon Dill Asparagus Spears
Steamed Supreme
Santorini Okra Tomato
Grilled Vegetables Extraordinaire
Cashew Cheese–Stuffed Sweet Peppers
Smoky Truffled Baked Broccoli Fries
Roasted Cauliflower and Broccoli
Smoky Roasted Beets
Coco Jackfruit Nuggets
Magical Mushroom Medley
Braised Kale with Shallots and Slivered Almonds
Quintessential Quinoa Pilaf
Baked Cajun Veggie Fritters
Cumin Chickpeas
Rosemary Polenta Croutons
Sweet Chili Brussels Sprouts
Sweet and Spicy Plantains
Garlicky Whipped Parsnips
Baked Sesame Zucchini Fries
Garlicky Hummus
Stacked Avocados
Rainbow Roasted Roots
Coco Cauliflower
Pilau Rice
Herb-Roasted Potatoes
Curried Cauliflower Pakora
Chimichurri Grilled Cauliflower Steaks
Miso Ginger Glazed Eggplant
Pineapple Fried Rice
Skillet Corn Bread
Cheezy Artichoke Dip
Loaded Nachos
Coconut Maple Glazed Sweet Potatoes with Toasted Walnuts
Asian Couscous
15: Marvelous Main Dishes
Lemony Herbed Cauliflower Roast
Black-Eye Cabbage
Spinach Chickpeas
Himalayan Lentils and Greens
Black Gomasio Crusted Tofu
Jackfruit Taco Filling
BBQ Jackfruit
Classic Stir-fry
Brazenly Braised Tempeh
Herb-Roasted Tofu
Roasted Tofu with Almond Sauce
Black Rice Sushi with Wasabi Mayo
El Tortilla Pizza
Savory Baked Seitan
Marvelous Macro Meal
Sweet Potato Black Bean Sliders
Mac n Cheez
Thai Red Coconut Curry
Portobello Cheez Steak Stuffed Peppers
Mushroom Risotto
Quinoa Quiche
Polenta Piecrust
Papas, Bean, and Greens Burritos
Hummus Panini with Balsamic Massaged Kale
Braised Mushroom Stroganoff
Roasted Butternut Squash Penne with Sage
Brats and Kraut
Pecan Sage Holiday Loaf
16: Cutting-Edge Condiments and Sauces
Soup Stock
Cajun Spice Mix
Ethiopian Spice Mix, a.k.a. Berbere
Herbes de Provence Spice Mix
Indian Spice Mix
Italian Spice Mix
Mexican Spice Mix
Moroccan Spice Mix