Inspirational, nutrient-dense meals for a clean-living lifestyle.
In her debut cookbook, Registered Nutritionist Erica Rodriguez invites readers inside her kitchen and shares over 80 nourishing, vegetarian recipes using simple, everyday ingredients.
These wholesome meals use minimal, nutrient-dense foods for maximum gain – offering simple solutions to all your health needs with a myriad of therapeutic benefits. Key benefits are listed at the bottom of every recipe – from supporting female hormonal balance and gut health, to brain function cardioprotective properties.
With plenty of vegan and gluten-free options, there's a recipe for every occasion, including wholesome breakfasts, hearty main dishes, comforting soups, snacks, flavourful salads and a little something for a sweet tooth.
Learn how to increase the nutritional value of your meals with simple cooking techniques, easy additions and tips. You’ll also find an an easy-to-use, comprehensive guide to macro and micronutrients, explaining what foods they are present in and how you can create meals to match your needs.
Nourished Kitchen illustrates how accessible healthy eating is to anyone at any time, and how we can all welcome more nourishment into our lives.
Introduction
Nutrition
Functions of: Protein; Fats; Carbohydrates; Fibre; Prebiotics and Probiotics;
Antioxidants.
Eat the Rainbow
How to Increase the Nutritional Value of Your Meals
Vitamin Tables with function, food sources and good-to-know facts
Mineral Tables with function, food sources and good-to-know facts
Phytonutrients with function, food sources and good-to-know facts
Breakfast and Brunch
Including: Curried Cannellini Beans on Toasted Sourdough; Feta and Quinoa
Frittatas; Cardamom Oats with Butter-Roasted Pears and Hazelnuts; Dijon Dill
Eggs with Roasted Cherry Tomatoes on Toast; Spinach
Hearty
Including: Smoky Beetroot and Lentil Burger with Creamy Sriracha Sauce and
Lime Slaw; Gnochetti with Slow-Roasted Garlic, Cavolo Nero and Walnut; Spicy
Cashew Noodles; Lemony White Beans with Grilled Courgette, Burrata and
Tarragon Pesto
Salads
Including: Herby Pearl Couscous Salad with Cranberry, Feta and Honey-Mustard
Dressing; Shaved Fennel, Kohlrabi and Quinoa Salad with Dill-Tarragon
Dressing; Mexican Freekeh Salad with Creamy Smoked Jalapeno Dressing; Tuscan
Kale and Apple Salad with Miso Tahini and Toasted Almonds
Soups and Broths
Including: Cleansing Nettle, Fennel and Ginger Soup; Caramelised Shiitake
Noodle Pho; Spicy Sweetcorn and Coconut Chowder with Crispy Potato Skin
Croutons
Curries and Dhals
Including: Tofu, Broccoli and Green Bean Curry; Vibrant Green Dhal with
Toasted Almonds; Turmeric and Coconut Rice
Sides and Small Plates
Including: Three Onion Farinata; Patatas Bravas with Lemon Cashew Aioli;
Parsnip and Sweet Potato Gratin with Dijon and Gruyere
Snacks and Condiments
Including: Quick Pickled Vegetables; Maple and Chilli Parsnip Crisps;
Sundried Tomato, Feta and Jalapeno Muffins
Something Sweet
Including: Orange and Pistachio Loaf; Cherry, Blueberry and Rosemary Galette;
Rhubarb and Stem Ginger Cheesecake; Baked Cinnamon Doughnuts
Kitchen Equipment
Pantry Essentials
Ceramics and Tableware
Acknowledgements
Erica Rodriguez is a London-based Registered Nutritionist and founder of Naturally Nourished, the popular wellness platform that celebrates her love for whole food cooking and living a balanced life in harmony with nature.
Having supported many people across the globe on their journey to better health, Erica has gained a profound understanding of the connection between the way we eat and our state of well-being, and believes that achieving optimal health can begin with the food on your plate.
Lisainfo e-raamatute kohta