Strong - The Pescatarian Cookbook for Beginners: 75 Recipes to Kickstart Your Healthy Lifestyle

Copyright 2020 by Rockridge Press, Emeryville, California

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Interior and Designer: Richard Tapp

Art Producer: Karen Williams

Editor: Shannon Robson

Production Editor: Andrew Yackira

Photography 2020 Hlne Dujardin.

Food styling by Anna Hampton.

courtesy of Rosemary Dai Ross.

ISBN: Print 978-1-64611-807-6 | eBook 978-1-64611-808-3

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For Elliot, Vincent, and Audrey. It is my joy to cook with you, and our time around the table together is one of the best times of the day.

CONTENTS

Ive joked that a taste for the sea must run in my bloodmy familial roots are in Norway, a country with a vast jagged coastline, and I have spent my life in Seattle, a city with access to incredible seafood through its own geography and proximity to Alaska. As a child I savored vinegary bites of pickled herring plucked from Scandinavian American buffet tables, and I couldnt get enough velvety smoked salmon, which, to me, was as enticing as candy.

As a young woman in good health, I relished the ability to eat anything and everything I wanted, striving for moderation, of course. However, when I reached my mid-30s, I suddenly realized that something in my body wasnt right. After trying various elimination diets, I was eventually diagnosed with a digestive condition, and after few years of tinkering, I soon managed to sketch out an eating plan that works best for my unique health circumstances. This book is very much a product of that journey.

I feel my absolute best when I eat a gluten-free, plant-based diet with the addition of seafood a few times a week. However, I must admit that I do make exceptions from time to time. My husband and children are not pescatarians, and Im a food writer who specializes in the culinary heritage of my Scandinavian roots, much of which involves dairy and meat. So, I aim to stick to my framework 80 percent to 90 percent of the time, which, after trial and error, Ive found works for my overall well-being.

Each of us develops our own unique nutritional lifestyle based on our personal situation and health or ethical or environmental concerns. Therefore, your specific dietary lifestyle will likely look different from mine. You may notice I use the word lifestyle throughout this bookthats intentional. If youre going from eating meat to eliminating it (as opposed to starting as a vegetarian and adding fish into your diet), you may be letting go of eating habits you are accustomed to. It may feel different for a while to get used to cooking and ordering meals that contain no meat or poultry. In addition, you may be unfamiliar with some of the ingredients youll be using once you start cooking primarily plant-based meals. So, I encourage you to think of this in terms of a lifestyle instead of a diet, as that shift in perspective may help you focus on the possibilities rather than the restrictions.

However you came upon this book, I am delighted youre reading it, and I hope to ease your transition and inspire you to get creative in the kitchen. I know from experience that any dietary change can be a challenge to adopt, and I hope to help ease your transition with a plethora of tips and ideas, plus 75 recipes that showcase how delicious a plant-based or pescatarian lifestyle can be.

Living in Seattlehome of the famous Pike Place Market fish throwers and many Alaskan fisherpersons and seafood processorsIve always been lucky enough to have access to incredible seafood. Perhaps that, along with growing up in a Norwegian American family, has contributed to my love of seafood. I hope to share that enthusiasm with you in the chapters that follow. Being a pescatarian may feel restrictive because you are no longer eating red meat or poultry, but I promise you wont feel deprived. Changing your lifestyle also comes with a learning curve, and I am excited to share with you the tips and tricks Ive gathered from personal experience to help you in your journey to becomingand stayinga pescatarian.

Reasons to Change Your Lifestyle

Perhaps youve been an omnivore and are now eliminating meat and poultry from your diet. Or perhaps you were a vegetarian and are now reintroducing fish. Here are just a few reasons for choosing a pescatarian lifestyle.

Additional health benefits. Eating less red meat has been shown to lower the risks of developing high blood pressure, heart disease, and cancer. As a pescatarian, youll consume less saturated fat and experience the benefits of healthy fats found in plant-based food sources and heart-healthy omega-3 fatty acids found in fish, such as salmon and mackerel.