Cover image for The ultimate age-defying plan : the plant-based way to stay mentally sharp and physically fit
Title:
The ultimate age-defying plan : the plant-based way to stay mentally sharp and physically fit
ISBN:
9780738234731
Personal Author:
Edition:
First edition.
Publication Information:
New York, NY : Da Capo Press/Hachette Book Group, 2019.
Physical Description:
328 pages : color illustrations ; 24 cm
General Note:
Includes index.
Summary:
"Discover the keys to a long life and optimal health at any age in this practical wellness guide and cookbook--including 175 recipes, all with 7 ingredients or less"-- Provided by publisher.
Genre:
Holds:

Available:*

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Book 641.563 Reinf
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Book 641.563 Reinf
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Book 641.563 Reinf
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On Order

Summary

Summary

Experts in food and medicine have been looking to a plant-based diet as the most holistic, effective, and universal path to health, especially when it comes to aging. This guide provides a comprehensive roadmap to staying vital and living a long life -- using plant-based cuisine and simple daily self-care rituals that boost health and support healthy functioning in the body.

Written by vegan chef Mark Reinfeld and naturopathic doctor Ashley Boudet, with expert oversight from physician and author Michael Klaper, MD, each chapter in The Ultimate Age-Defying Plan describes one aspect of the human body--including mental sharpness and neurological health, cardiovascular health, bone health, eye and vision, digestive health, and protection against major diseases such as diabetes, heart disease, and certain forms of cancer. They delve into the nutrients, food, and self-care practices necessary for healing and aiding this area of the self, including a list of recipes specifically targeted toward that area. Chef Mark's easy-to-prepare recipes are all seven ingredients or less, allowing readers to go vegan without stress.


Author Notes

Mark Reinfeld has been a plant-based chef for over twenty-five years. He is the creator of Vegan Fusion where he offers culinary classes and consulting services internationally and online. He is the author of eight books, including the bestselling 30-Minute Vegan series.
Ashley Boudet, ND, is a graduate of the National University of Natural Medicine (NUNM; one of the world's most respected naturopathic medical schools. She serves on the board of the international Congress of Naturopathic Medicine. Her practice emphasizes a balanced between the science of nutrition and healing and the power of self-care in everyday life.
Physician and author Michael Klaper, MD, has used plant-based nutrition as the basis of his primary care practice for more than thirty-five years. The author of two books on vegan nutrition. Dr Klaper teaches plant-based healing techniques to students of medicine, dietetics, nursing, and to other health professions around the world.


Reviews 1

Publisher's Weekly Review

Naturopathic doctor Boudet and vegan chef Reinfeld offer their plan for healthy aging with nutrient-dense, whole food recipes in this exhaustive book. With the belief that nutrition is critical to well-being and function, the authors focus on the body's specific systems-cognitive, digestive, and cardiovascular-and guide readers through plant-based food choices that the authors say can help optimize health. The first part is an exhaustive overview of how diet affects wellness, from the ability to control common ailments such as arthritis and diabetes by avoiding processed food, to balancing hormones and regulating blood sugar levels with a diet of healthy fats. Whether explaining the specifics of certain vitamins and minerals, what to eat in order to reduce stress, or improving the skin's pH balance, Boudet and Reinfeld are expansive and encouraging. The second part consists of 175 recipes, which include popular vegan ones, such as for avocado toast and barbecue jackfruit, as well as more innovative fare, such as shiitake hot pot noodle soup, daikon salad with avocado goddess dressing, and portobello "cheez" steak stuffed peppers. This cookbook is an uncomplicated resource that should be helpful for readers looking for a health-focused vegan diet plan. (Feb.) © Copyright PWxyz, LLC. All rights reserved.


Table of Contents

Introductionp. xiii
Part 1 Healthy Aging The Plant-Based Way
1 Live Longer, Live Betterp. 3
2 Brain Health-Stay Mentally Sharp: Combat Cognitive Declinep. 11
3 Aging Takes Guts!: Optimize Your Digestionp. 27
4 Get Stronger: Better Bones, Joints, and Musclesp. 39
5 Protect Your Heart for the Long Runp. 51
6 Kidney Health Is Keyp. 63
7 Look Younger: Secrets of Skin Healthp. 71
8 Feel Younger: Less Stress, More Energyp. 83
Part 2 Age-Defying Vegan Recipes
9 Basic Cooking Techniquesp. 97
DIY Date Syrupp. 109
10 Bountiful Beveragesp. 111
Rosemary Star Anise Teap. 113
Morning Miraclep. 113
Green Dragonp. 114
Bright Eyes Tonicp. 114
Hydration Stationp. 115
Tart Cherry and Pomegranate Tonicp. 115
Pumpkin Seed Milkp. 116
Citrus Cleansep. 117
Kale Kiwi Avocado Juicep. 117
Creamy Tropical Blissp. 118
Maca Pepita Elixirp. 118
Strawberry Delightp. 119
Cacao Turmeric Elixirp. 120
Berry Peach Smoothiep. 121
Choco-Cherry Berry Smoothiep. 121
Digestive Support Teap. 122
Nourishing Tonicp. 122
Calming Teap. 123
Adrenal Supportp. 123
11 Breakfast of the Immortalsp. 125
Smashed Avocado Toast Supremep. 127
Superfood Granolap. 128
Berry Good Breakfast Bowlp. 129
Berry Chia Bowl with Pomegranatep. 130
Chlorella Smoothie Bowlp. 131
Superfood Buckwheat Pancakesp. 132
Banana Pineapple Breadp. 133
Savory Gritsp. 134
Ancient Sunrisep. 135
Superseed Baked French Toastp. 136
Tofu Rancherosp. 137
12 Sustaining Soups and Stewsp. 139
Raw Chilled Strawberry Soupp. 141
Miso Roots Soupp. 142
Coco-Lemongrass Soupp. 143
Roasted Red Pepper Soup with Fennelp. 144
Creamy Corn Chowder with Fire-Roasted Tomatoes and Dillp. 146
Grecian Braised Cauliflower Soupp. 147
Three Sisters Soupp. 148
Shiitake Hot Pot Noodle Soupp. 149
Purple Potato Soupp. 150
Parsnip Leek Soupp. 151
Adzuki Bean Tempeh Chilip. 152
Kundalini Kitcharip. 154
13 Superfood Salads and Dressingsp. 155
Salad in a Jarp. 157
Tomato Cucumber with Pine Nutsp. 158
Domo Arigato Arame Saladp. 159
Daikon with Avo Goddess Dressingp. 160
Arugula Walnut Salad with Cashew Dill Dressingp. 161
Sunny Kale Saladp. 162
Raw Fettuccine Alfredap. 163
Kale Millet Tabboulehp. 164
Sally's Super Simple Slawp. 165
Wilted Collard Saladp. 166
Butter Bean Saladp. 167
Club Med Pasta Saladp. 168
Cool Bean Salad with Farro, Fava, and Fennelp. 169
Oil-Free Roasted Red Pepper Dressingp. 170
Zesty Lemon Sriracha Dressingp. 171
Turmeric Tahini Dressingp. 172
14 Ageless Appetizers and Side Dishesp. 173
Lemon Dill Asparagus Spearsp. 175
Steamed Supremep. 176
Santorini Okra Tomatop. 177
Grilled Vegetables Extraordinairep. 178
Cashew Cheese-Stuffed Sweet Peppersp. 179
Smoky Truffled Baked Broccoli Friesp. 180
Roasted Cauliflower and Broccolip. 181
Smoky Roasted Beetsp. 182
Coco Jackfruit Nuggetsp. 183
Magical Mushroom Medleyp. 184
Braised Kale with Shallots and Slivered Almondsp. 185
Quintessential Quinoa Pilafp. 186
Baked Cajun Veggie Frittersp. 187
Cumin Chickpeasp. 188
Rosemary Polenta Croutonsp. 189
Sweet Chili Brussels Sproutsp. 190
Sweet and Spicy Plantainsp. 191
Garlicky Whipped Parsnipsp. 192
Baked Sesame Zucchini Friesp. 193
Garlicky Hummusp. 194
Stacked Avocadosp. 195
Rainbow Roasted Rootsp. 196
Coco Cauliflowerp. 197
Pilau Ricep. 198
Herb-Roasted Potatoesp. 199
Curried Cauliflower Pakorap. 200
Chimichurri Grilled Cauliflower Steaksp. 201
Miso Ginger Glazed Eggplantp. 202
Pineapple Fried Ricep. 203
Skillet Corn Breadp. 204
Cheezy Artichoke Dipp. 205
Loaded Nachosp. 206
Coconut Maple Glazed Sweet Potatoes with Toasted Walnutsp. 207
Asian Couscousp. 208
15 Marvelous Main Dishesp. 209
Lemony Herbed Cauliflower Roastp. 211
Black-Eye Cabbagep. 212
Spinach Chickpeasp. 213
Himalayan Lentils and Greensp. 214
Black Gomasio Crusted Tofup. 215
Jackfruit Taco Fillingp. 216
BBQ Jackfruitp. 217
Classic Stir-fryp. 218
Brazenly Braised Tempehp. 219
Herb-Roasted Tofup. 220
Roasted Tofu with Almond Saucep. 221
Black Rice Sushi with Wasabi Mayop. 222
El Tortilla Pizzap. 224
Savory Baked Seitanp. 225
Marvelous Macro Mealp. 226
Sweet Potato Black Bean Slidersp. 228
Mac n Cheezp. 230
Thai Red Coconut Curryp. 231
Portobelio Cheez Steak Stuffed Peppersp. 232
Mushroom Risottop. 233
Quinoa Quichep. 235
Polenta Piecrustp. 236
Papas, Bean, and Greens Burritosp. 237
Hummus Panini with Balsamic Massaged Kalep. 239
Braised Mushroom Stroganoffp. 240
Roasted Butternut Squash Penne with Sagep. 242
Brats and Krautp. 243
Pecan Sage Holiday Loafp. 244
16 Cutting-Edge Condiments and Saucesp. 247
Soup Stockp. 248
Cajun Spice Mixp. 249
Ethiopian Spice Mix, a.k.a. Berberep. 250
Herbes de Provence Spice Mixp. 250
Indian Spice Mixp. 251
Italian Spice Mixp. 251
Mexican Spice Mixp. 252
Moroccan Spice Mixp. 252
Salt-Free Seasoningp. 253
Black Sesame Gomasiop. 253
Gluten-Free Flour Mixp. 254
Smoky Mushroomsp. 254
Smoky Maple Marinadep. 256
Cilantro Lime Marinadep. 256
Sweet and Spicy Pumpkin Seedsp. 257
Balsamic Reductionp. 258
Chia Peach Pepper Jamp. 258
Ruby Krautp. 259
Pickled Red Onionp. 261
Coconut Yogurtp. 262
Smoky Sweet Chili Garlic Saucep. 263
Roasted Squash Butterp. 264
Pepita Pesto with Avocadop. 265
Smoky Cashew Creamp. 266
Chunky Tomato Saucep. 267
Cranberry Apricot Sauce with Crystallized Gingerp. 268
Apricot BBQ Saucep. 269
Artful Almond Saucep. 270
EZ Cheez Saucep. 271
Aqua Mayop. 272
Vegan Mayonnaisep. 273
Chipotle Mayonnaisep. 273
Vegan Sour Creamp. 274
Raw Cashew Sour Creamp. 274
Sriracha Aiolip. 275
Mushroom Leek Gravyp. 276
17 Death-Defying Desserts and Snacksp. 277
Gourmet Popcornp. 279
Brain Health Trail Mixp. 280
Raw Choco-Cherry Bombsp. 281
Raw Fig Thumbprint Cookiesp. 282
Vegan Fluff with Aquafabap. 283
Superfood Chocolate Barkp. 284
Plantain Cranberry Chocolate Chip Cookiesp. 285
Walnut Flapjacksp. 286
Fruit Compotep. 287
Fruit Cobblerp. 288
Coco Berry Delightp. 289
Berry Moussep. 290
Raw Peppermint Patty Fudge Browniesp. 291
Mango Rice Pudding with Salted Caramelp. 293
The Great Pumpkin Cheezcakep. 294
Acknowledgmentsp. 295
Notesp. 297
Resourcesp. 305
Metric Conversions Chartp. 308
About the Contributorsp. 309
About the Authorsp. 311
Indexp. 315