Jenna Zoe - Vegan Paleo: Protein-rich plant-based recipes for well-being and vitality

Senior Designer Sonya Nathoo Commissioning Editor Stephanie Milner Production Manager Gordana Simakovic Art Director Leslie Harrington Editorial Director Julia Charles Publisher Cindy Richards Prop Stylist Jenny Iggledon Food Stylists Jenna Zoe and Emily Kydd Nutritionist Susan Church BSc (Hons), RNutr (Public Health) Indexer Vanessa Bird First published in 2015 This revised edition published in 2019 by Ryland Peters & Small 2021 Jockeys Fields, London WC1R 4BW and 341 E 116th St, New York, NY 10029 www.rylandpeters.com Text Jenna Zoe 2015, 2019 Design and photographs Ryland Peters & Small 2015, 2019 ISBN: 978-1-78879-063-5 Printed and bound in China 10 9 8 7 6 5 4 3 2 1 The authors moral rights have been asserted. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher. A CIP record for this book is available from the British Library. US Library of Congress Cataloging-in-Publication Data has been applied for. NOTES Both British (metric) and American (imperial plus US cups) measurements and ingredients are included in these recipes for your convenience, however it is important to work with one set of measurements and not alternate between the two within a recipe.

Spellings are primarily British. Each recipe gives detailed nutritional information which is based on the largest serving size. When a recipe calls for grated citrus zest, buy unwaxed fruit and wash before using. If you can only find treated fruit, scrub well before using. There are many different brands of protein powders available and each have varying portion recommendations based on their specific blend of proteins. Standard scoop sizes vary (2060 g/ 3 oz.) but most brands provide a 1-portion scoop or list the portion size on the packaging.

Refer to the packet instructions when following the recipes within this book. Ovens should be preheated to the specified temperatures. We recommend using an oven thermometer. If using a fan-assisted oven, adjust the temperatures according to the manufacturers instructions. Sterilize preserving jars before use. Wash them in hot, soapy water and rinse in boiling water.

Place in a large saucepan and then cover with hot water. With the lid on, bring the water to the boil and continue boiling for 15 minutes. Turn off the heat, then leave the jars in the hot water until just before they are to be filled. Invert the jars onto clean paper towels to dry. Sterilize the lids for 5 minutes, by boiling, or according to the manufacturers instructions. Disclaimer The views expressed in this book are those of the author but they are general views only and readers are urged to consult a relevant and qualified specialist or physician for individual advice before beginning any dietary regimen. Disclaimer The views expressed in this book are those of the author but they are general views only and readers are urged to consult a relevant and qualified specialist or physician for individual advice before beginning any dietary regimen.

Ryland Peters & Small hereby exclude all liability to the extent permitted by law for any errors or omissions in this book and for any loss, damage or expense (whether direct or indirect) suffered by a third party relying on any information contained in this book. CONTENTS Heres what I know; thinking about food has us more confused than ever before. You would think that having a desire to live healthily would put you on the right track, but sometimes it can be quite the opposite. An interest in learning more about healthy eating can lead you further away from what you know works best for you. When new findings come at us from all directions, adjusting to the new, new can be a never-ending (and draining) endeavour. My wish for you therefore, is that you take back the reins over your health and diet; dont hand them over to the experts, because only you will truly be able to discern what suits your body and lifestyle best.

As a nutritionist, my job is to help people find their own way, not my way. Pay attention to what foods and which combinations make you feel good, great, and less-than-ideal. If you dont like the taste of avocados, you dont have to eat them. In fact, there is no one single food thats responsible for optimal health; its about a variety of natural foods working in synergy to keep you functioning at your best. It is important to remember that nutrition as an industry is still in its infancy; its only about 60 years old. This means that every dietitian, health guru, and specialist is still learning, too.

No one has all the answers and the goalposts keep moving. The nutrition industry is often fragmented, and even within the plant-based realm, you have the no-sugar camp ardently disagreeing with the fruitarians over which variety is best for most people, highlighting their differences rather than celebrating their similarities. As a consumer of this information, its important to remember that we are all on the same side. We all agree that whole, natural foods are the way to go. No matter which foods you choose to include in your daily routine, you will feel your best if the bulk of your diet consists of fruits, vegetables, leafy greens and herbs, which is where the recipes in this book come in. There is so much more locked up in fresh produce than vitamins, minerals and antioxidants compounds we dont yet know about because of the intricate relationship between the nutrients and how they work in tandem.

Praising just one plant food for its nutritional benefits is reductionist and misses the point altogether. Feast on the things you love the taste of and cast the worry, the controlling and the calculating aside. I also hope to instill the idea that eating well should not be dogmatic or a place to judge ourselves. Feeling vibrant and happy should be the only measuring stick. This book is intended to empower you to make healthy eating fun but that doesnt mean you cant occasionally have your favourite food splurges and, in fact, you should. In the context of a healthy diet, there is room for any indulgence, whether thats a burger and fries or a slice of red velvet cake.

My hope is that the art of nourishing yourself becomes effortless and intuitive, so that your time and energy can be spent on more important things living your life to the full! With love, Jenna Zoe