The UnDiet Cookbook: 130 Gluten-Free Recipes for a Healthy and Awesome Life: Plant-Based Meals with Options for Any Diet

448 Pages·2015·15.65 MB·English

by  Farquharson

COPYRIGHT © 2015 MEGHAN TELPNER
Food Photography Copyright © 2015 Maya Visnyei Photography
Lifestyle Photography Copyright © 2015 Catherine Farquharson All rights reserved. The use of
any part of this publication, reproduced, transmitted in any form or by any means electronic,
mechanical, photocopying, recording or otherwise, or stored in a retrieval system without the
prior written consent of the publisher—or in the case of photocopying or other reprographic
copying, license from the Canadian Copyright Licensing Agency—is an infringement of the
copyright law.
Appetite by Random House® is a registered trademark of Random House LLC.
Library and Archives Canada Cataloguing in Publication is available upon request.
Print ISBN: 978-0-449-01669-5
e-book ISBN: 978-0-44901670-1
Published in Canada by Appetite by Random House®,
A division of Random House of Canada Limited,
A Penguin Random House Company
www.penguinrandomhouse.ca
v3.1
For Josh, my forever partner on this vibrant life adventure.
Contents
Cover
Title Page
Copyright
Dedication
Welcome!
INTRODUCTION
Living the UnDiet Life
Before You Get in the Kitchen: An UnDiet Cooking Lesson
RECIPES
Decadent Drinks
Begin with Brekkie
Dips, Crackers, and Spreads
Soups Are Super
Win Friends with Salad (and Veggie Sides)
The Main Event
Condiments, Dressings, and Special Wonders of the UnDiet World
Don’t Dream It’s Over Dessert
LIFESTYLE
UnDiet Beauty Care
UnDiet Entertaining
UnDiet Travel: Taking the UnDiet Show on the Road
UnDiet for Life
Appendix I: Green Smoothie Formula
Appendix II: Sprouting Guide
Notes
Conversions and Equivalents
Acknowledgements
It would be inhospitable of me to have you come into this sweet world
of mine without a great big welcome to my kitchen. If you and I are
longtime friends, you will know my story. I was not born a vibrant living
cheerleader. UnDiet cooking, healthy living, and a commitment to
cultivating happiness were not what I ever expected would be the focus
of my life or my career. I am self-taught in the kitchen, and my healthy-
living adventures were inspired by years of stress and distress that
resulted in a fairly terrifying intestinal implosion.
I came to this way of eating and living, and subsequently this career,
when, at the age of twenty-six, I was diagnosed with an autoimmune
condition: Crohn’s disease. My doctors offered little hope, explaining the
disease was incurable and that my only option was treatment and
management of symptoms with medication and potentially surgery. I
believed there had to be another option. I wanted great health.
Following my gut (literally!), I started doing loads of research,
avoiding any studies or articles that said that a cure was impossible.
There was no room for that. I immediately began putting into practice
There was no room for that. I immediately began putting into practice
new lifestyle habits that included what I ate, and how I moved,
breathed, slept, and thought. Within a few months, Crohn’s and I parted
ways. By the end of 2006, I was symptom-free, and have remained so,
without the need for medication or surgical intervention. Through
UnDiet living, I effectively healed a disease that I was told would be
with me for life. The doctors refer to the disease as “in remission”; I like
to refer to it as “gone.” I was able to do what I had been told (and what
many sufferers are still told) was impossible: I cured the incurable.
BUT WAIT … THERE’S MORE!
Learn more about my journey to health at
undiet.me/impossiblecure
Following my experience, I went back to school to study holistic
nutrition. This formal education gave me a solid foundation in the
“science of nutrition.” Being a very young science, studies are not always
the final word. Science changes its mind often, usually when the next big
study either proves or disproves the effectiveness of the current standard
of care. I make my UnDiet recommendations not because of the latest
breaking story in health-related media (a topic that is increasingly and
confusingly swayed by trends and fads), but because it makes sense from
a foundational understanding of how the body works, how we
metabolize and absorb nutrients from our foods, and how that
metabolism and digestion are affected by our age, sex, stage in the life
cycle, time of the month, stress levels, and overall personal health
history. There’s a lot to this, you know.
In the last several years, my understanding of personal dietary needs
has further developed (ahem, matured) through my extensive
professional experience. I have established a global network of students
through my Culinary Nutrition Expert Program with the Academy of
Culinary Nutrition. These students are a power tribe who keep me on my