Full Description
WHOLESOME MEALS WITH NUTRIENT DENSE FOODS FOR MAXIMUM GAIN.
'Food really is nature's pharmacy.'
Registered Nutritionist, Erica Rodriguez, invites you inside her kitchen and shares over 80 nourishing, vegetarian recipes using simple, everyday ingredients.
Organised into clear sections - Breakfast & Brunch, Hearty, Salads, Soups & Broths, Curries & Dhals and Sides & Small plates, Snacks & Condiments and Something Sweet - these recipes offer simple solutions to all your health needs with a myriad of therapeutic benefits such as:
Immune system health
Regulating blood sugar levels
Sources of vitamins
Urinary health
Gut health
Hearth health
Strong bones
Female hormonal balance
Each recipe lists its key benefits with options for every occasion and dietary requirement. You'll also find an an easy-to-use, comprehensive guide to macro and micronutrients, explaining what foods they are in and how you can create meals to match your needs.
Healthy eating is accessible to you with Nourished Kitchen.
Contents
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
