Reinfeld - Healing the Vegan Way: Plant-based Eating for Optimal Health and Wellness

ALSO BY MARK REINFELD

The 30-Minute Vegan: Soups On!

The 30-Minute Vegans Taste of Europe

The 30-Minute Vegans Taste of the East (with Jennifer Murray)

The 30-Minute Vegan (with Jennifer Murray)

Vegan Fusion World Cuisine (with Bo Rinaldi)

The Complete Idiots Guide to Eating Raw (with Bo Rinaldi and Jennifer Murray)

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Da Capo Press was aware of a trademark claim, the designations have been printed in initial capital letters.

Copyright 2016 by Mark Reinfeld

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, recording, or otherwise, without the prior written permission of the publisher. Printed in the United States of America. For information, address Da Capo Press, 44 Farnsworth Street, 3rd Floor, Boston, MA 02210

Recipe credits: Basic Nut or Seed Milk (page 104) first appeared in The 30-Minute Vegan; Ethiopian Spice Mix (page 106) first appeared in The 30-Minute Vegan: Soups On!; Herbes de Provence Spice Mix (page 106) first appeared in The 30-Minute Vegans Taste of Europe

Excerpt on page 7 reprinted from The Plant-Powered Diet, by Sharon Palmer, RD, copyright 2012 Sharon Palmer. Reprinted with the permission of The Experiment, LLC.

All photos by Mark Reinfeld, except as noted. Elizabeth Arraj: Rainbow Fruit and Crme, Simple One-Pot Meal, Grilled Eggplant Towers with Cashew Ricotta, Raw Chocolate Pudding, Crunchy Chocolate Buckwheat Clusters. Ami Lawson: Garden Veggie Scramble and Herb-Roasted Potatoes. Erik Rudolph: Curried Garbanzo Cakes with Poppy Seeds, Veggie Lettuce Boats, Grilled Plaintain Kebabs, Watermelon Gazpacho, Raw Carrot Brazil Nut Soup, Raw Coconut Curry Vegetables, Mushroom Cauliflower Tacos, Raw Carrot Ginger Cake. Suzanne Rudolph: Avocado MousseStuffed Tomatoes

First Da Capo Press edition 2016

Published by Da Capo Press

An imprint of Perseus Books, a division of PBG Publishing, LLC,

a subsidiary of Hachette Book Group, Inc.

www.dacapopress.com

Library of Congress Control Number: 2016014780

ISBN 978-0-7382-1778-9 (e-book)

Note: The information in this book is true and complete to the best of our knowledge. This book is intended only as an informative guide for those wishing to know more about health issues. In no way is this book intended to replace, countermand, or conflict with the advice given to you by your own physician. The ultimate decision concerning care should be made between you and your doctor. We strongly recommend you follow his or her advice. Information in this book is general and is offered with no guarantees on the part of the authors or Da Capo Press. The authors and publisher disclaim all liability in connection with the use of this book.

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Editorial production Christine Marra by Marrathon Production Services. www.marrathon.net

Book design by Jane Raese

Set in 10.5-point Archer

10 9 8 7 6 5 4 3 2 1

To my son Sage Martin Mahalo Reinfeld,

who has motivated me even more to help create

a more peaceful and sustainable world.

To Daniel Rhoda, whose friendship, kindness, and support

have propelled me on my path as an author.

And to Lisa Shapiro, whose tireless activism continues to inspire me.

Let thy food be thy medicine and thy medicine thy food.

HIPPOCRATES, FATHER OF MODERN MEDICINE

Table of Contents

Contents

by Dr. Michael Klaper, MD

In the over forty years in which I have been in medical practice, the causes of the major diseases that devastate Western societiesclogged arteries, high blood pressure, obesity, diabetes, and a host of inflammatory diseases involving the joints, intestinal tract, skin, and various other organshave become apparent.

The force that is causing Westerners to become grossly obese, clogged up, diabetic, inflamed, toxic, and cancerous is not some genetic mutation, exotic virus, or mysterious toxinand the cure is not in some new pill, potion, or procedure. The cause and cure of all these dreaded diseases can all be summed up in three words: Its the food!

Instead of eating whole foods in their natural forms, as people have done for millennia, today many Americans and others in Western nations pour too many flesh-based, dairy-laden, overly processed, devitalized, hypersugared, and stealthily salted foods into their systemhour after hour, day after day, year after year.

Eating this way is analogous to pouring diesel fuel into the gas tank of your cars V6 engine. Diesel fuel is basically kerosene. This oily fuel would clog the fuel lines and foul the sparkplugs, similar to the way saturated animal fats, cholesterol, and vegetable oils stiffen, inflame, and eventually clog the arteries and foul the insulin receptors, manifesting in high blood pressure, diabetes, heart attacks, strokes, cancers, and various inflammatory diseases.

For the past three decades, my medical practice has largely evolved into nutritional counseling, with the goal of keeping people out of hospitals and off operating tables through wiser food choices and a healthier lifestyle. Daily, I see the power of a whole food, plant-based diet to prevent diseases that I was told in medical school were relentlessly progressiveatherosclerosis, diabetes, colitis, rheumatoid arthritis, and obesity; whats more, Ive seen the power of food to actually reverse these conditions, to the amazement of both the patient and myself. As the nutrients from a life-enhancing food stream of colorful salads, hearty vegetable soups, a generous helping of green and yellow vegetables, and succulent fruits pours through the body, these chronic conditions can melt away.

Simply put, a whole food, plant-based diet is, by far, the most powerful healing modality I know. And it is the affordable, life-sustaining, hunger-fighting, planet-saving antidote for what ails us as individuals and a society.

The foods presented in Healing the Vegan Way have qualities that naturally help reverse disease:

Lower in sodium and high in potassium, which makes them the cornerstone for lowering high blood pressure

Rich in soluble and insoluble fiber that creates digestive regularity, the basis for healing colitis and other inflammatory bowel diseases

High in phytonutrients that reduce the risk of breast, prostate, and other cancersand, sometimes, can help to actually reverse them

Free of cholesterol, low in saturated fats, high in plant sterolsso atherosclerotic blockages in the arteries begin to melt away with the very first meal

More favorably balanced with omega-3 fats and other anti-inflammatory lipids and plant constituentsso they help reduce inflammation throughout the body