Table of Contents
Introduction 6
Eat for Your Brain 12
Eat for Your Heart 22
Eat for Inflammation 34
Eat for Immunity 48
Eat to Beat Cancer 62
Eat for Your Mood 74
Eat for Your Skin 86
Eat for Your Eyes 98
Eating and Living for Ultimate Health 108
Recipes
Breakfast
Cajun Sweet Potato Hash 116
One-Pan Greek Breakfast 119
One-Pan Cajun Scramble 119
One-Pan Spicy Bean and Mushroom Breakfast 120
Watercress, Walnut, and Crayfish 121
Pimenton Oats with Poached Salmon 122
Wild Mushroom and Herb Frittata 124
Oats and Butter Bean Breakfast 125
My Best Breakfast Bowl 127
Small plates
Greek Skewers with Tzatziki 130
Spring Asparagus, Peas, and Scallops with Tarragon Butter 133
Sage Eggplant and Broccoli 134
Sri Lankan-Style Oats 135
Speedy Gazpacho 137
Lemon, Thyme, and Hazelnut Roast Vegetables 138
Cajun Corn Bites 141
Citrus and Pineapple Asian Salad 142
Herby Cauliflower Steaks 145
Fennel and Carrots with Star Anise 146
Almond and Hazelnut Lentils with Capers 147
Radicchio, Peach, and Fennel Salad with Balsamic Croutons 148
Baked Rainbow Chard with Apricot and Walnuts 151
Fennel, Cumin, and Mackerel Salad 152
Polenta and Greens 153
Greek-Style Giant Beans 154
Rapid meals
Carrot and Zucchini Laksa 158
Spinach and Sorrel Borscht 161
Rendang Stir-Fry 162
Harissa Beans and Greens 164
Butter Beans, Butternut Squash, and Spicy Couscous 165
Creole Couscous with White Beans and Parsley 166
Black Bean Goulash 167
Pea Orecchiette with Purple Sprouting Broccoli and Hazelnuts 169
Spanish Chickpea Stew with Roasted Peppers 170
Spicy Peanut and Lime Stir-Fry 172
Sunflower Sprouts with Caraway and Porcini Mushrooms 173
5-Spice Sticky Eggplant Bake 175
Cod Bites with Lemon and Seaweed 176
Sweet Cajun Salmon 179
Fennel Sardines with Pine Nuts 180
Chili and Lime Fish Skewers with Mint and Red Cabbage Salad 181
Heirloom Tomatoes, Horta, and Mackerel 182
Main meals
Seasonal Soup with Red Pesto 186
Roast Walnut and Squash Medley with Persillade 188
Chicken Thighs with Red Onion, Apple, and Chestnuts 190
Glazed Asian Vegetable Rice Bowls 193
Crispy Mushroom Bowl 194
Herby Walnut and Cashew Roast 195
Eggplant and Walnut Ragu 197
Aromatic Vietnamese Pho 199
Okra and Lentil Curry with Buckwheat Uttapam 200
Sri Lankan Cashew Curry 203
Jambalaya 204
Thyme and Ginger Comfort Soup 207
Parsnip and Butternut Squash with Flatbreads 208
Umami Mushroom Tacos 210
Poke Bowl 211
Ethiopian Berbere Curry 213
Asian-Style Lettuce Wraps with Mint and Thai Basil 214
Roast Squash Curry with Cashew Sauce 216
Herbes de Provence Chicken Skewers 217
Coconut Chicken with Spicy Peas and Potato 219
Mussels in Parsley and Lemon Dressing with Rye Croutons 220
Spinach and Vegetable Lasagne 222
Split Green Pea and Pearl Barley Pan 223
Vibrant Malay Salad 225
Thai-Style Salmon Burgers 226
Bengali-Style Cod 228
Celeriac and Broad Bean Rendang Curry 229
Desserts
Coconut Bananas with Maple Cream 232
Candied Almonds with Spiced Strawberries 234
Roasted Apricots with Cardamom and Lime 235
Orange-Zest Chocolate Bark with Berries 237
Banana Berry Scoops 238
Glazed Peaches with Thyme 241
Creole Spice Blend 245
Rupy's Ras El Hanout 245
Malaysian Laksa Paste 246
Rendang Curry Paste 246
Chili Melon Relish 249
Roasted Red Pepper Salsa 249
Aromatic Citrus-ade 250
Fresh Tea Blends 253
Notes 255
Index 264
Acknowledgments 271