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n vega RECIPE


smoothie bowls


natural remedies

Display: April 15-June 20, 2017

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C on te n ts 43

68 66

70 46

52 37

48 26

52 14 ireland: Christina Leopold

48 Fitness Foodie Bianca Zapatka

18 candice oliver

52 Romania: ana rusu

Creating cleaner, healthier desserts

Quick breakfast ideas

20 Foodie + Mum, Maria Lukjanov

The 2-minute tahini smoothie + aquafaba as the perfect egg replacement

Tips for raw baking, underused foods in the kitchen and her latest food discovery

54 Australia: Aninka “Jovi� Zigal Fusion savory cuisine

22 socal: sophie nguyen

56 the french vegan: barbara lebuffe

32 Austria: Chef Gudrun Gerzabek

60 vancouver: Vanessa Vorbach

36 chicago: fabiola

64 Los Angeles: Megan Sadd

43 berlin: Katja Meier

68 Germany: Laura Grosch

Glorious gluten-free, nut-free, soy-free, refined sugar-free recipes

Wild produce forager. Natural living, seasonal food and saving old traditions in a modern way

Inspiring thousands with her passion for plants

The healing nature of edible flowers and the easy switch to natural sweeteners


Fast, fresh homemade Mexican food


Perfect weekend menu: pizza and pancakes

Underused foods, eating local + making homemade creamy nut milks

Kitchen tips + good life advice

Forest fairy obsessed with acai bowls + green smoothies shares her fav food tips









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Cruelty-free products

Plant e Medicin



Beauty + Cosmetics editor Ocean Pleasant

FOOD Food!

Love from Paris!

We hope you absolutely love our new issue, featuring some of our favorite foodies from more than 22 countries. May we deeply nourish ourselves, and feed our souls with love, family and beauty. Can you tell I’m in love with color? More is more. Food magazines should fill you with inspiration and make you drool. I hope we have!


Let’s catch up! We’ve expanded in a big way! We are opening our Los Angeles design space, complete with a yoga studio, skateboarding ramp and our fav vintage record players. We’ll also be having launch parties and events in our new 7,000-square-foot space. It will be our culinary home with a full kitchen for our new cooking series, a photo studio capturing the best vegan products, and a gorgeous space to hold trunk shows for the best cruelty-free designers and brands, and wellness and natural beauty events for top influencers and entrepreneurs. We’re also rolling out our 5-minute meals cooking series­—a show for busy entrepreneurs who literally have five minutes to prepare food, but still want to eat healthy.


Yoohoo! Cheers all round! We just tripled our distribution! In addition to all Whole Foods, Sprouts, Earth Fare, Mother’s, Natural Grocers, and Vitamin Cottage, we also just added Target, Publix, Kroger, Costco, Safeway, Harris Teeter, Albertsons, H-E-B, Wegmans, Meijer, Roundy’s, Giant Eagle, WinCo Foods, Bashas’, Pharmaca, Fresh Thyme, Pioneer Supermarkets, AJ’S, Bristol Farms, Ingles, Fairway, Hy-Vee, Vons, Pavilions, The Fresh Market, Winn-Dixie, Lucky’s Market, Lassens, Outpost Natural Foods, Central Market, Mollie Stone’s Markets, Metropolitan Market, 365 by Whole Foods Market, Earth Origins, Rainbow Grocery, Books-A-Million and thousands of independent retailers. Let’s stay in touch! Let me know your ideas, input, your fav products and foodies. This is a community. I’d love to hear from you, Need extra inspiration? Mega Recipe Inspiration? Follow our Instagram: @thrivemags

338 trees planted this issue

Maranda Pleasant THRIVE Magazine • ORIGIN Magazine Mantra Yoga + Health • REAL Magazine Founder / Editor-in-Chief |


Advertising + Partnerships Etienne Claudine Accounting Karen Smith

Our team is here wrapping up our next travel and food feature and we are headed to Morocco this weekend, feature the colors, spices, textures and vibrancy of Marrakech.


Mushroom Connoisseur Derek Sarno

Ayurveda Partner Kripalu Center for Yoga & Health COVER PHOTOGRAPHY This Side: olia saunders Other Side: alison wu Contact us

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THRIVE magazine Twitter: @ReadThrive Instagram: @thrivemags ORIGIN magazine Twitter: @originmagazine Instagram: @originmagazine Mantra Yoga + Health Twitter: @mantrayogamag Instagram: @mantramagazine



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Superfood Nice Cream

Sarah Ker malli

Passionate Pilates Instructor Helping People Feel Energized, Open and Strong Instagram:


Smoothie Bowl Ideas

Try blue-green spirulina! It’s been making magic in my smoothie bowl! Also, I’ve been adding soaked cashews and tahini into my smoothies for extra creaminess.


INGREDIENTS 2 tbsp cashews (soaked overnight) ¼ cup coconut milk ¼ cup dark chocolate almond milk 2 tbsp chocolate coconut yogurt ¼ avocado 1 medjool date A few leaves of baby spinach 3 frozen bananas 2 tbsp cacao powder 1 tbsp spirulina

come back.

INGREDIENTS 4 frozen bananas 1 cup mixed raspberries and strawberries 1 tbsp protein powder 1 tsp chia seeds ½ cup almond milk 1 tbsp coconut yogurt 1 tsp acai powder 1 tbsp spirulina

nice cream

n a i l u ir


Take the MegaPledge at


Vegan Ice Cream

I Scream. . You Scream

am We All Scre m! for Ice Crea C ocon u t Bl i ss Sp rin g Forwar d Sm oothi e Instagram: @lunaandlarrys

Layer 1 Orange Banana 1 pint Coconut Bliss Vanilla Island 4 oz blood orange juice, freshly squeezed 1 banana, frozen Âź cup goji berries 2 oz pomegranate juice Blend all ingredients until smooth. Refrigerate or freeze until ready to use.

Layer 2 Macadamia Spirulina 1 pint Coconut Bliss Naked Coconut ½ cup macadamia nuts 1 tsp baobab powder 6 oz coconut water 1 tsp spirulina Blend all ingredients until smooth. Refrigerate or freeze until ready to use. *Choose organic ingredients whenever possible.

organic certified non-gmo verified fair trade ingredients





a s pb e r r y R le

Happy C Fruit Life



Jane, Our Traveling Foodie


Showing how delicious, healthy and easy plant-based recipes can be Instagram:


Little Raspberry Cheesecakes INGREDIENTS Base 150 g raw almonds 200 g dates Filling 200 g raw cashews 100 ml maple syrup 40 g melted coconut oil 1-2 cups frozen or fresh raspberries Juice of 1 lemon 220 ml coconut milk


Fruit L i fe 12


method First soak the dates in water for about 10 minutes. Then put the raw almonds in your blender and mix. Add the soaked dates and blend the almonds with them until it’s one mass. Just make sure that you don’t overheat your blender; turn it off several times while blending. While your blender is turned off, take a spoon and press everything down gently. Then blend again. After the base is done, take a muffin tray and put little paper forms

in it. Take the almond-date mixture and press it down in every form for the base. Then put it in the freezer while you’re preparing the filling. For the filling, just put all filling ingredients (except the raspberries) in your blender and mix everything until it’s a creamy mass. Put half of the filling in a bowl and blend the other half with a cup of raspberries to get the pink color. Then take your muffin tray out of the freezer and start adding your cashew cream. For the pink-white cake, just fill your muffin trays half full with the white cream. Then freeze them for 2-3 hours, take them out and fill in the pink raspberry-cashew cream. Then freeze again for another 2 hours. I hope that you enjoy these cakes! I love to serve them for friends and guests because they often can’t believe that they’re vegan and even healthy!

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In a medium bowl, mix together powder, almond butter, and honey. Add oats, and mix thoroughly. Once all ingredients are combined, use a tablespoon to measure small amounts of dough, and roll into balls. Refrigerate and enjoy! Yields 6-10 balls.

©2017 Vibrant Health | |

Creating IRELAND

Cleaner, Healthier Desserts Meet

Christina Leopold An Irish plant-based food blogger with a passion for photography and creating cruelty-free, healthier desserts Instagram:




Straw berr ies + Crea m

Ch ees eca ke s 10



mini Cheesecakes

INGREDIENTS Base ½ cup pecans ¼ cup almonds ¼ cup oats ½ cup dates ¼ cup raisins 1 tbsp maca powder 2 tbsp melted coconut oil Chia Jam ¹/³ cup fresh strawberries 2 tbsp maple syrup 2 tbsp white chia seeds Cheesecake Filling 1 cup cashews (soaked for 4 hours) ¹/³ cup coconut cream 2 tbsp coconut yogurt (optional) ¹/³ cup melted coconut oil 4 tbsp maple syrup Juice of 1 lemon 1 tbsp vanilla bean extract 1 cup fresh strawberries, sliced METHOD Base Blitz the almonds, pecans and oats in your food processor until they are roughly ground.

Perfecting the

Creamy Vegan Cheesecake For an extra creamy vegan cheesecake, try substituting coconut oil for coconut butter. Coconut butter is derived from the flesh of the coconut, which has been puréed and therefore keeps in the fiber and nutrients as opposed to just the fat (oil). It also makes a lovely dense, stable cheesecake mixture.

Add the remaining ingredients and process until they form a dough. Press some of the dough evenly into each individual tart base. (Silicone molds work best, but cases work, too.) Set aside in the freezer. Chia Jam Blend the strawberries with the maple syrup until they are liquid. Stir in the chia seeds. Let the mixture sit in the fridge for 1 hour. Cheesecake Filling Add all ingredients to your food processor and blend until completely smooth. Place about 1 tsp of the chia jam on top of each base, followed by 1 tbsp of the cheesecake mix on top, then add some of the strawberry slices. Add another 1-2 tbsp of the cheesecake mixture to each base and top with more fresh strawberry slices. Place tartlets in the freezer for 2 hours or until firm. Remove from the freezer 15-30 minutes before serving.



Pink Pitaya, Vanilla + Almond Butter

INGREDIENTS Almond Butter Fudge 1 cup almond butter ²/³ cup cacao butter ¹/³ cup maple syrup Pinch of sea salt

F ud ge

Topping 1 cup cashews (soaked overnight) 2 tbsp coconut cream 1 tsp vanilla bean paste Juice of ½ lemon ¹/³ cup maple syrup ¹/³ cup cacao butter (melted) 2 tsp pitaya powder (sieved)





METHOD Almond Butter Fudge Melt the cacao butter gently in a bowl over a saucepan of simmering water. Turn off the heat and stir in the remaining ingredients. Keep the bowl on top of the saucepan to make sure it doesn’t set too quickly. Pour the mixture into a baking dish lined with parchment paper. Place in the freezer to set while you prepare the next layer. Topping Blend all ingredients, except the pitaya powder, until completely smooth and creamy (about 2 minutes). Pour the mixture into a large bowl and add the pitaya powder. Swirl the mix together with a spoon. Pour the topping over the almond butter fudge. Tap down against the counter to remove any air bubbles. Place back into the freezer for about 2 hours. Remove from the molds and cut into cubes. Store these in the freezer and remove 30 mins before serving.

Need Quick Fresh Food

On the Go?

Try a wholemeal wrap with some hummus, nutritional yeast, avocado, chili flakes and a large helping of arugula leaves. This snack has been my lifesaver on hectic days. If I am in the mood for something savory and filling yet don’t have time to prepare a meal from scratch, I often reach for one of these—quick and simple, yet satisfying.

Ingred ients for Healthy Smoothies + Optimum Nutrition

At the moment I’m adding matcha powder to my smoothies, and it gives me such a boost of energy in the mornings. My go-to smoothie recipe is 2-3 frozen bananas, ½ cup frozen mango, 1 cup spinach leaves, 1 tsp matcha powder, 1 tsp wheatgrass powder and coconut water.



Chris tina Leopo l d

Breakfast Ideas Candice Oliver Raised in the Deep Fried South, Now Passionate for Health through Plant-based Living and Fitness Instagram:






My Smoothie Bowl INGREDIENTS 4 frozen bananas, chopped 1½ cups frozen mixed berries 1 packet unsweetened acai 1 cup coconut water 1 cup fresh spinach 1 scoop vanilla plant protein (optional) METHOD Blend all ingredients in a high-speed blender until thick and creamy.

Q: Your latest food discovery? A: Almond yogurt! I’m addicted now!

Almond Yog urt 18


It’s the perfect ingredient for parfaits with my granola and fresh fruit or as a base for sauces like vegan tzatziki.

Q: Any health rituals? A: I start every day with a liter of water with the juice of half a lemon, a vegan-friendly probiotic and vegan-friendly B12.

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Pink Smoothie w i t h Ta h i n i INGREDIENTS 1 cup frozen mixed summer berries 2 small bananas 1 cup almond milk 1 tsp tahini 1 tsp chopped almonds 1 tsp agave syrup METHOD Blend all ingredients in a high-speed blender until smooth. Decorate as you wish. I opted for rose petals and frozen berries.

The 2-minute Tahini Smoothie + Aquafaba as the Perfect Egg Replacement Foodie + Mum, Maria Lukjanov Instagram:


Und e r u s e d In g r e d i e n t in the Kitchen Tahini. I add it into nearly everything, from smoothies to granola, savory sauces, curries—you name it, I add it. I love it because it gives the food a bitterly nutty flavor, which makes it that bit more interesting and delicious.

Baking Tip I Swear By Aquafaba. I use it in most cakes as an egg replacement. Sometimes I beat it to make it that much more fluffy. Sometimes I add it into plant-based milk together with cider vinegar to make a vegan buttermilk. It is so versatile and obviously the best use is vegan meringue pies, pavlovas or macaroons.



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Sophie Nguyen Our Fav 15-year-old Passionate Vegan, Food Stylist and Photographer Instagram:




INGREDIENTS Base 1½ cups rolled oats ¾ cup soft medjool dates, pitted ¹⁄³ cup cocoa powder Chocolate Ice Cream Layer 1²⁄³ cups canned coconut cream 6 tbsp agave sweetener 6 tbsp cocoa powder

Rinse out food processor and add in ingredients for the chocolate ice cream layer. Blend until smooth. Evenly distribute into loaf pans (about ¾ cup in each), and freeze for at least 2 hours, until firm.

Mocha Ice Cream Layer 1 cup canned coconut cream ½ cup strongly brewed coffee, cooled 3 tbsp agave sweetener

Rinse out food processor again and add ingredients for the mocha ice cream layer. Blend until smooth. Store this mixture in the fridge until the chocolate layer (in the pan) is completely frozen. Then pour the mocha layer evenly into each pan, and freeze for another 2-3 hours.

Chocolate Drizzle ¼ cup vegan chocolate chips Water, to thin

Once they are completely frozen, remove the bars from the pans and cut into squares.

Toppings Chopped walnuts or almonds

To prepare the chocolate drizzle, heat chocolate chips in a small saucepan. Add water by the teaspoon, until a pourable yet thick consistency is achieved. Drizzle the resulting sauce over each bar. Top with chopped walnuts and any other desired toppings. Enjoy the bars immediately, or store in freezer and thaw 10 minutes prior to serving.

method Combine ingredients for the base in a food processor and blend until a thick, doughy consistency is achieved. Divide base evenly into three mini loaf pans (or one larger pan equivalent in size) and press in with hands until it is flat and firm.

Laye red

Cocoa-Mocha Ice Cream Bars

“When it comes to baking, my go-to egg substitute is a simple flaxseedwater mixture.” Q: Any baking tips you swear by? A: When it comes to baking, my go-to egg substitute is a simple flaxseedwater mixture, commonly referred to as a “flax egg.” To make one, just mix together 1 tablespoon of ground flaxseeds with 2½ tablespoons of water and let sit for at least 5 minutes. The mixture will thicken and become gelatinous, similar to an egg. You can swap this mixture 1:1 for eggs in almost any recipe for baked goods. It has worked wonders for me in all sorts of vegan treats, including brownies, cookies and cakes! Q: Favorite ingredients for burgers? A: For the base, I love a mix of beans and tempeh. Not only are they both excellent sources of protein and fiber, tempeh adds a wonderful nutty texture, while beans help with the binding. My favorite way to add flavor to a burger is by adding sautéed onions and garlic along with a blend of spices.



Sophie Nguyen Q: Your latest food discovery? A: A recent and very exciting food discovery of mine was learning how to use tofu as a replacement for eggs in breakfast dishes such as omelets and scrambled eggs. As odd as it sounds, tofu works wonderfully in place of eggs as it mimics their texture, and when prepared with the right ingredients and spices, the flavor can be quite similar to typical egg dishes. Q: What ingredients do you think are underused? A: I’ve been experimenting with lentils a lot recently, and I feel like they are underused! These tiny legumes are not nearly as bland and boring as they may seem. They are packed with protein, fiber and many beneficial nutrients, and are also quite versatile, being a key ingredient in many of my wraps, dips, soups and salads. Don’t be afraid to get creative and try out new cooking methods or spice combinations!

L o a d ed

Vegan Nachos INGREDIENTS Nacho Cheese 1½ cups gold potatoes, peeled and cubed ¼ cup mild diced green chilies ¼ cup water 3 tbsp grapeseed oil, or any oil neutral in flavor 2 tbsp nutritional yeast 2 tsp lemon juice ½ tsp each: salt, paprika, ground cumin, garlic powder, cayenne pepper Beans and Veggies 2 tbsp grapeseed oil, or any oil neutral in flavor 3 cloves garlic, minced ½ medium red onion, julienned 1 red bell pepper, julienned ½ tsp each: salt, ground cumin, paprika 1 can (15 oz) black beans, rinsed and drained For Serving 3-5 cups corn tortilla chips Diced tomatoes Cilantro Avocado Lime juice Hot sauce Chili lime seasoning



method Boil cubed potatoes in a covered pot of water on medium heat for 8-10 minutes, until fork tender. Be careful not to overcook. Rinse and drain in cold water. Combine potatoes with the remaining ingredients for the nacho cheese in a high-speed blender and mix until smooth and creamy. Set aside. Prepare beans and veggies. Heat oil in a large pan on medium/high heat. Add onion, bell pepper, minced garlic and spices. Cook ingredients on medium/high heat for about 5 minutes, until the onion and bell pepper are softened and slightly caramelized. Add black beans and cook another minute to heat. To serve, arrange chips on large serving platter. Top with nacho cheese and the rest of your toppings. Enjoy immediately!

“Don’t be afraid to get creative and try out new cooking methods or spice combinations! ”

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i L f e t n a l P

Nisha Vora Harvard-educated, Brooklyn-based lawyer who left to backpack around the world and pursue her foodie dreams @rainbowplantlife




Cooking Secrets, Tips



S e c r e t s t o G r e at S m o o t h i e s Frozen zucchini. Peel it, freeze it and add it to smoothies. It doesn’t change the color or taste and it adds bulk and nutrients. I also love adding nut butter and hemp seeds for plant-based protein.

Cooking Musts Season at every stage of cooking. I don’t like very salty food, but I also don’t like bland food. The key is to season with salt and pepper at every stage of your dish, from sautéing the onions to adding in the canned tomatoes. It gives your food more depth of flavor. To fall all in love with vegetables, roast them. Most vegetables taste amazing when they’re simply roasted in olive oil, salt and pepper. The natural sugars in the vegetables caramelize when roasted, so it’s the perfect way to introduce more vegetables into your diet or into your picky kids’ diets.


Chickpea Curry INGREDIENTS 2 tbsp coconut oil 1 large onion, diced 5 cloves garlic, minced 2-inch piece of fresh ginger, grated 2-inch piece of fresh turmeric, grated 2 green chile peppers, diced (remove the seeds if you don’t want it very spicy) 1 tbsp garam masala ¾ tsp ground cumin ½ tsp ground coriander ½ tsp ground turmeric ½ tsp ground cinnamon ¼ tsp ground cardamom ¼ tsp sea salt 1 14-ounce can of full-fat coconut milk 1 14-ounce can of diced tomatoes ½ cup vegetable stock 2 small sweet potatoes, peeled and sliced thinly 1 bunch broccolini, thick pieces sliced in half 10-15 asparagus spears, sliced in half or thirds ½ cup frozen peas 1 15-ounce can chickpeas 2 tsp coconut sugar ½ lime, juiced ½ cup cilantro, chopped 1 mango, diced

METHOD In a Dutch oven or deep skillet, heat the coconut oil over medium heat. Once the oil is hot, add the onion, garlic, ginger, fresh turmeric and chile peppers. Cook for 4-5 minutes, stirring occasionally. Add the spices (garam masala through salt) and cook for 2-3 minutes until the spices begin to dry out and are very fragrant. Add the coconut milk, diced tomatoes and vegetable stock. Stir to blend and cook for 4-5 minutes. Add the sweet potatoes and cook with the pan covered for 5-6 minutes. Next, add the broccolini, asparagus, peas and chickpeas. Cook for 3-4 minutes until the veggies begin to soften but still have a bite. Add coconut sugar, lime juice, cilantro and mango. Stir to combine and taste for seasonings. Remove curry from heat.



Cranberry Lemon Loaf

INGREDIENTS ¾ cup spelt flour 1 cup all-purpose flour 1 tsp baking powder ½ tsp baking soda ½ tsp sea salt ¼ cup Earth Balance vegan butter, softened ½ cup organic sugar 1½ heaping tbsp lemon zest ½ cup almond milk mixed with 1 tsp lemon juice 2½ tbsp lemon juice 1 tsp vanilla extract 2 flax eggs 1 ripe banana, mashed 1½ cups fresh or defrosted frozen cranberries METHOD Preheat oven to 350°F/175°C. Line a standard 9×5 loaf pan with parchment paper or grease. Flour the pan. Combine the dry ingredients (flours through salt) in a medium bowl and mix well.



In a large bowl, whisk the softened butter using an electric mixer. Add in the sugar through the vanilla and beat just until well incorporated. Switch to a whisk and add the flax eggs to the wet mixture. Gradually incorporate the dry ingredients into the wet mixture, whisking to combine. If the mixture gets too heavy to whisk, switch to a wooden spoon. Fold in the mashed banana and cranberries. Transfer mixture to the prepared loaf pan. Bake in the oven for approximately 35-40 minutes. Bread will be done when a toothpick inserted in the center comes out clean. Let cool on a wire rack for 20 minutes before removing from pan.

Nisha Vora

V eg an B ak in g Ha ck s

Full-fat canned coconut milk is the best way to make desserts creamy and thick, from mousse to fudge to ice cream. There are a bunch of different vegan egg alternatives, but I like using flax eggs and mashed bananas the best. With flax eggs, you’re getting Omega-3 fatty acids, and with bananas you’re getting sweetness so you can use less sugar.

Vegan chocolatier hailing from the Green Mountains of Vermont

Find stores who carry us or shop online

Dairy-free & gluten-free @chocolatehollowvt

Featured Foodie

Th e

Innovative Kitchen Aria Far San Francisco-based Foodie with a Passion for Healthy Eating and Creating Plant-based Recipes with Minimal Ingredients Instagram:


INGREDIENTS 1 cup lentils, cooked 2 medium sweet potatoes, cooked and cut into pieces ½ cup chickpea flour or other flour of your choice 2 cloves garlic, finely chopped 1 medium onion, finely chopped Salt and pepper 1 tsp oregano (optional) 1 tsp thyme (optional) METHOD Heat a large skillet over medium heat, preheat oven to 375°F/190°C, and line a baking sheet with parchment paper. Once skillet is hot, add onions and sauté for 4-5 minutes, or until slightly golden brown. Add garlic and sauté for 2 more minutes, then remove from heat and turn off stove top.



Lentil and Sweet Potato Falafels Add all ingredients, including onions and garlic, in a food processor. Pulse a few times, scraping down sides as needed until thoroughly combined. You are looking for a crumbly dough, not a paste. Taste the seasonings and add more salt or herbs for flavor. Form your dough into balls and arrange them on the baking sheet Bake for 20 minutes. Then remove the falafels from the oven and let them cool slightly. They will firm up more as they cool. Pair with veggies of choice, brown rice noodles and some sriracha on top (optional).

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Wild Produce Forager. Natural Living, Seasonal Food and Saving Old Traditions in a Modern Way Austria

Chef Gudrun Gerzabek Instagram:




Wild Produce Forager

INGREDIENTS Veggies 350 g longish potatoes 150 g shallots 10 cloves garlic, or more, according to your taste 4 red pointed peppers 300 g mixed small tomatoes 2 sprigs rosemary Salt, scented if you like 4 spoons extra virgin olive oil 1 handful of baby spinach Green Tapenade 150 g green olives 20 g capers 2 cloves garlic 1 tsp mustard 3 spoons olive oil Freshly ground pepper Tiny slice of lemon Salt Dressing 4 spoons extra virgin olive oil Juice of ½ lemon Salt

Marinated, Sun-Kissed, Oven-Baked Veggies with Hasselback Potatoes and Green Tapenade

method Preheat oven to 355°F/180°C. Wash potatoes, peppers and tomatoes. Peel shallots and garlic, then cut them in half. Halve the peppers and remove the seeds. Place potatoes on a baking tray, season with oil and salt and bake about 20 minutes. While the veggies are baking, prepare the tapenade and dressing. For the tapenade, place all ingredients in a food processor and pulse 3-5 times. Don’t overdo it; it should be a little chunky. For the dressing, dissolve the salt in the lemon juice, then emulsify until creamy. After potatoes have baked for 20 minutes, add shallots and garlic. After 10 minutes, add red peppers and rosemary and toss with oil. Bake for 10 more minutes, then remove from oven and let cool for a few minutes before serving.



INGREDIENTS Dry Ingredients 1 cup puffed rice ½ cup millet ½ cup quinoa flakes ½ tsp orange-flavored salt (optional) 1 tsp ginger powder 1 tsp vanilla powder ½ cup (activated) sunflower seeds Extras ½ cup pecans ½ cup pepitas ½ cup coconut chips Wet Ingredients 4 semi-dried figs ½ orange, juiced 3 tsp lemon juice ½ cup agave nectar 1 tsp hogweed seeds (optional) method Preheat oven to 340°F/170°C. Place wet ingredients in a food processor and blend until smooth.

Mix all dry ingredients in a bowl and incorporate with wet ingredients. Line a baking tray with two baking sheets and spread the mixture evenly. Bake for 10 minutes, flip it over and bake for another 10 minutes, then add the extras and let bake for another 10 minutes until golden brown. Let it cool down completely. Store in an airtight container for up to three weeks. Add some zest to make the scent more intense.

Gluten-Free, ImmuneBoosting, Crunchy Orange Granola

Seasonal food

Gudrun Gerzabek


with Plants Chicag o

- Fabiola -

Chicago-based Mom. Engineer. Foodie

Inspiring Thousands with Her Passion for Plants Instagram:


S o m et h i n g N ew t o T ry:

I’ve been enjoying adding stir-fried green onions and mushrooms in my salads lately. It tastes wonderful! They’re must-try salad ingredients, especially for people who find raw veggies hard to eat.

L at est F o o d D i s cov ery:

Try Japanese sweet potatoes! They are extraordinarily sweet and so fragrant! Each time I bake them, my house smells like cake! My favorite combination is with kale and avocado—you should definitely give it a try!

Ess en t i a l H e a lt h Ri t ua l: I always start my day with a big jar of green smoothie. That’s my best way to consume huge amounts of raw veggies. Morning is the moment when you break the fast after the night, so you want to keep it simple, hydrating and alkalizing!



Vegan Acai Bowls

INGREDIENTS 6 frozen bananas 2 frozen acai packs 1 cup frozen blueberries and raspberries ¼ cup water Toppings Fresh fruits sliced: 1 fresh banana 4 strawberries 1 kiwi ¼ cup raw pumpkin seeds METHOD If the bananas have been frozen too long, let sit out on counter to soften a bit before blending. By doing it this way, you don’t even need to add water and it gives a perfect thick texture! When ready, add all the ice cream ingredients in the blender and blend until smooth. As the acai bowl base is thicker than smoothies, I would suggest that you use a high-speed blender for best results. Scrape the ice cream into the bowls and top with fresh fruits and nuts if desired.


Na t u ra l l y

Samantha Hadad i

Health, Food and Fitness Journalist, and Busy Mama of Three! Instagram:


Shake It Up

Black Forest Smoothie Shake

ingredients 1 cup frozen cherries 1½ cups almond or coconut milk 1 tbsp maple syrup 3 tbsp cacao powder 2 tbsp vegan-friendly chocolate protein powder ¹/³ cup silken tofu ½ ripe avocado, pitted and peeled A handful of spinach ¼ tsp vanilla paste Pinch of Himalayan pink salt Fresh cherries and homemade raw chocolate and whipped coconut cream to top (optional)

Don’t be afraid to toss those classic savory ingredients into sweet dishes (avocados or beets into homemade brownies, or zucchini, squash or parsnips into cakes), and sweet ingredients into savory meals! Apples, for example, can taste incredible in curries, and my friend Lorna has introduced me to using banana peel in recipes, too!

Something New I have recently discovered oat cream, which is a fantastic veganfriendly ingredient, if you don’t want a coconutty flavor! I love it in carbonara or a rich chocolate ganache.

method Place each of the ingredients into a blender and blitz smooth, adjusting the sweetness or cacao flavoring to taste. Pour into a glass and enjoy.




t r e s s e D love Lore Salas

Originally an engineer from Barcelona, now a pastry and raw chef with a massive love for creating healthy and beautiful desserts Instagram:





Lo r e Ca sh e ws

h e eze c a k C w e

l emon+ B LUE B E R R Y


really love to create delicious and healthy raw desserts. I have always been a dessert lover, but I didn’t like the guilt associated with eating them. Now it has become my passion to develop desserts that are still delicious but also guilt-free. It makes me happy to see people enjoying my creations, which nourish both their body and soul. I take time to make my desserts beautiful; this helps me to show the world how amazing vegan food can be.


INGREDIENTS Crust ½ cup raw hazelnuts 6 dates, pitted and chopped ½ tsp vanilla extract ½ tsp unrefined coconut oil, melted Pinch of salt

Favorite Ingred ients and Tips:

Dates: They are my favorite sweetener. I use them in almost all of my recipes because they give the desserts a rich caramel flavor. They are also loaded with a large variety of vitamins and minerals and can be a great source of immediate energy from natural sugars. Avocados: I eat at least one per day. It’s my favorite addition to all my meals. I sometimes use them in my desserts too for a creamy texture. Cashews: They are the number one ingredient to make the most yummy, rich, raw cheesecakes. Like all my ingredients, they also have many health benefits and are another one of my daily staples.

Filling 1½ cups cashews, soaked ½ cup almond milk, homemade ¼ cup + 2 tsp lemon juice 1 tsp lemon zest 1 tbsp + 1 tsp coconut nectar 1 tsp nutritional yeast ½ tsp vanilla extract ¼ tsp salt 3 tbsp unrefined coconut oil, melted Blueberries (as many as you want!) method In a food processor, pulse the hazelnuts until partially broken. Add the chopped dates, vanilla, coconut oil and salt. Process until a sticky dough is formed. Press into a 6 inch spring mold and form an even layer.

Place into the freezer for 30 min until it firms up. To prepare the filling, first rinse and drain the cashews. Blend all ingredients together (except coconut oil and blueberries) in a high-speed blender until nice and smooth. Add the coconut oil and blend again at slow speed just for a few seconds until well incorporated. Pour the cream over the base and disperse as many blueberries as you want throughout the filling (I used 1 cup). Place the cake into the freezer for at least 3 hours. One hour before serving, remove the cheesecake from the mold and place into the refrigerator. Garnish the top of the cake with a huge blueberry mountain and enjoy!

Da te s

Lore Salas


Matcha White Chocolate Cups


INGREDIENTS Crust 1¼ cups raw cacao butter, melted ¼ cup + 2 tbsp raw cashew butter ¼ cup maple syrup ½ tsp vanilla extract 1 tsp matcha powder Pinch of salt Raspberry Jam ½ cup organic fresh raspberries 1½ tbsp chia seeds ¼ tsp vanilla extract ½ tsp lemon juice 1 tbsp maple syrup Pinch of salt method Process the jam ingredients together and allow to set in the fridge for about one hour.

Blend the cacao butter, cashew butter, vanilla, maple and matcha powder until you get a smooth mixture. Make sure all ingredients are at room temperature and don’t over-blend them. Pour half of the mixture into the muffin cups and place them in the fridge for 10 minutes. Add 1 tsp raspberry jam in the center and fill the cups up with the rest of the chocolate. Let rest in the fridge for about an hour until hardened. Enjoy!


I always add a pinch of salt into my desserts. It makes a huge difference! It’s all about the balance of flavors.

wned mily o still fa

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& indep


It’s good to have buds who make suds. A plant-based main course for extra-special get-togethers, this Ham Roast has a tender, smoky flavor that’s a perfect match for a Velvety Beer Glaze made with Hopworks Urban Brewery ESB ale. Not only is beer nature’s most perfect beverage, you can also cook with it! Roast, slice and serve with your favorite stuffing and vegetables, or maybe even fancy mac and cheese.



Find these in your refrigerated aisle mid-March 2017, for a limited time.

S w e e t i n’ It up! Kaylie Grace

Superfood Smoothie Bowl INGREDIENTS 3 ripe frozen bananas 1 cup frozen mixed berries 1 tbsp chia seeds 1 tbsp acai powder 1 cup coconut water 1 lime Optional toppings: fresh fruit, dried fruit, nuts and seeds METHOD Combine frozen bananas, frozen mixed berries, chia seeds, acai powder, the juice of one lime and coconut water into a high-speed blender. Serve with fresh fruit, nuts and seeds on top. Pictured above: topped with sliced banana, strawberries, pomegranate seeds, kiwi fruit and buckwheat groats.



Instagram: @purelykaylie

Kitchen T ips

I highly recommend trying out an air fryer. It’s a healthy alternative to a traditional fryer because it doesn’t require any oil! You can fry practically any vegetable, but I love to keep it simple and create homemade french fries with it. I think beans and lentils are so underused in the kitchen. They’re a wonderful protein source for vegans, and they go great with rice and potatoes. I love baking garbanzo beans (sprinkled with cinnamon) in the oven for a sweet, crunchy, high-protein snack. Lemon and lime! I add them to absolutely everything. I love squeezing an entire lime into smoothies or on top of rice for a tart burst of flavor. I’ve also found lemon to be a great low-sodium alternative to traditional salt.

The Healing Nature of Edible Flowers and the Easy Switch to Natural Sweeteners Berlin. Katja Meier Health Nut and Trained Dietitian with a Passion for Plant-based Nutrition Instagram:



h o c ola

te Semolin New To Try

o aP




It’s definitely edible flowers. They are not only a beautiful decoration, they are healthy too. Most of them contain Vitamin C, and some flowers also contain Vitamin D, like pumpkin flowers, or even Vitamin E, like rose petals, and lavender contains Vitamin A. They also contain minerals, like potassium, iron and even calcium. But the most exciting compounds in flowers are phytochemicals like flavonoids, which are responsible for the vibrant color and antioxidants. These compounds are able to fight cancer and to prolong our lives. If you want to use flowers, make sure they are really edible (for example, primula obconica is noxious, whereas primula vulgaris is edible) and buy organic plants or use flowers that you grow in your garden. We Should Try Usually I don’t eat whole blossoms, but only petals. Whenever I use whole blooms for decorating, Try natural food colorings and natural sweeteners. I dry them off afterwards and use the They’re an affordable way to make our food more dried petals as an ingredient. appetizing and healthier. When preparing porridge, I often use baked sweet potato (orange and purple ones) or baked beet to bring in some color. They are already sweet, so it’s not necessary to add any additional sweetener. I also use mashed banana or shredded apples as a natural sweetener both in porridge and overnight oats. Soaking overnight oats in rice milk saves sugar too, because rice milk is sweet by nature.


Underused Ingredients

INGREDIENTS 1 cup plant-based milk 1 tsp coconut cream (optional) 1 heaping tsp low fat cocoa powder 1 dash cinnamon 3 tbsp semolina 1 tsp raw cane sugar 1 tsp maple syrup Edible flowers METHOD In a small saucepan, mix plant-based milk, coconut cream, raw cane sugar, maple syrup and cinnamon, and whisk in cocoa. Bring to a boil and whisk in semolina. Simmer on low heat, stirring constantly, until all the plant-based milk is absorbed. Transfer to a bowl and top with your favorite toppings. I love to eat semolina porridge with fresh or frozen berries, oranges, banana slices and Cape gooseberries. Decorate with edible flowers, like primula vulgaris.



Homemade B h t i w urg r e g r Serves



s Bun er

Bean Bu

Germany: Foodie Feature Bun Ingredients 200 g spelt flour 120 ml lukewarm plant milk 1 ⁄ ³ fresh yeast cube 1 dash agave syrup 1 tbsp coconut oil 1 tsp salt METHOD In a small bowl, combine the lukewarm plant milk with a dash of agave syrup and crumble in the yeast. Let it sit for 10 minutes until the yeast has dissolved and starts to bubble. Combine flour, coconut oil and salt in another bowl. Add the milk-yeast mixture and mix very well until the dough doesn’t stick anymore. Let it rise for about an hour. When the dough has doubled in size, form 4 buns, brush the top with plant milk and sprinkle on sesame seeds. Bake them at 355°F/180°C for about 15 minutes.

Tip: If you like buns to be soft, place a wet kitchen towel over them while they’re cooling down. BURGER Ingredients 2 cans kidney beans, rinsed ½ red bell pepper ½ zucchini 1 red onion 2 cloves garlic 1 tbsp chickpea flour 1 tbsp psyllium husks Salt, pepper Paprika, curry, cumin

Heart Healthy 44

Heart Healthy Burger

N IG H T Rike Klasen

A 23-year-old cat lover from Germany with a passion for creating colorful vegan dishes

Bu rg e r


Instagram: @endorphilia

METHOD Mash up the kidney beans using a fork or a food processor, and chop the onion, garlic, bell pepper and zucchini finely. Place all veggies in a bowl and add salt, pepper, paprika, curry and cumin to taste. To make your burgers stick together, add chickpea flour and psyllium husks. Combine everything well with your hands and form 4 burgers. Bake them at 390°F/200°C for about 25 minutes.


O n Stands Nat ional ly Now Home Design:


t U i e p c i ! p S


Stefanie N eal Instagram:


London-born, Sydney dweller who loves cooking delicious, nourishing food for her family while annoying them by having to take photos of it first

Kitchen Hacks Try to keep your work area as tidy as you can—my husband would roll his eyes if he read this—but seriously, keeping the area as clean and tidy as possible makes for happier, less stressful cooking. Wash any leaves/fresh herbs and place them in the box in the bottom of the fridge with dry paper towels on the bottom and a wet tea towel on the top. They stay fresh for ages. Freeze any fruit that is just starting to turn and use it in smoothies.



Potato, Pea & Mushroom Chinese-Style Curry INGREDIENTS For the Curry 350 g mixed oriental mushrooms, sliced 1 yellow onion, sliced 2 potatoes ½ cup frozen peas 2 curry leaves 2 cups vegetable stock 1 can coconut cream Sea salt Macadamia or coconut oil Radish and coriander micro herbs (optional) For the Paste 1 onion, peeled and roughly chopped 1 tbsp turmeric, ground 1 tbsp curry powder 1 tsp coriander, ground ½ tbsp coconut sugar 1-inch piece ginger, peeled ½-inch piece galangal, peeled 1 small red chili 1 tsp sea salt 3 tbsp macadamia or coconut oil, melted

METHOD Heat a couple tablespoons of oil on medium heat in a large lidded pot. Add the sliced onion, mushrooms and a good pinch of salt. Keep tossing the mushrooms as they cook and transfer the pot’s contents into a bowl once the onion has just started to soften. Set aside. Pulse all paste ingredients until everything is combined, then scoop it into the pot. Cook on medium heat for a minute, stirring. Add the stock, potatoes and curry leaves, put the lid on and cook for around 20 minutes until the potato is tender. Stir every so often to stop anything from sticking. Pour the coconut cream into the pot, along with the mushroom/onion mix and the peas. Cook for another couple of minutes, then serve topped with the micro herbs.



r m e a ls w i l l u o y r e v o e r o m d n a lth a e h r u o y r o f t n ta r o p m i o s F a ts a r e r r e ple t i o n. te t e b a r o f d o o g o ls a e r a ey th d n a te s ta r te t e b get a

Fast, Fresh Homemade

Mexican Food


Fitness Foodie

Bianca Zapatka Instagram: @fitness_bianca

Guacamole INGREDIENTS 3 avocados 1 lime (juice) 1 tsp salt ½ cup diced onion 3 tbsp chopped fresh cilantro 2 roma (plum) tomatoes, diced 1 tsp minced garlic 1 pinch ground cayenne pepper METHOD Cut avocado and remove flesh.

H o m em a de M Mash with a fork.

Add salt, lime juice and the rest.

Cover the guacamole with plastic and store chilled in the fridge.



U s i n g b a na na o r av o c a d o t o r e pl a ce e gg s.

a mole

Food Hacks! Corn Tortillas INGREDIENTS 2 cups (or more) masa ½ tsp salt Vegetable oil (for brushing) METHOD Whisk masa and salt in a medium bowl. Stir in 1½ cups water; knead in bowl until dough forms (the dough should feel firm and springy and look slightly dry). Add more water by tablespoonfuls if too crumbly; add a little more masa if too wet. Measure 1 heaping tbsp dough and roll into a ball. Flatten on a tortilla press lined with a plastic bag. If tortilla crumbles, dough is too dry (add more water); if it sticks to the plastic, dough is too wet (add more masa). Repeat, pressing out 2 more tortillas. Heat a large cast-iron skillet over medium-high heat; lightly brush with oil. Cook 2–3 tortillas until charred in spots and edges start to curl, 1–2 minutes. Turn; cook through, about 15 seconds. Transfer to a kitchen towel; fold over to keep warm. Repeat, in batches, with remaining dough.

Use more healthy fats. There are so many people who think they’ll get fat from eating too much fat. But that’s not right if you use the right ones. Fats are so important for your health, your meals will get a better taste and they are also good for a better repletion. Use banana or avocado to replace eggs. Add baking soda and cider vinegar in your dough and let set for about 15 minutes before baking or frying to get fluffier cakes or pancakes.

M ex ic a n F oo d THRIVE


Fav Smoothie Ingredients My favorite pairing is currently beetroot, orange, grapefruit and roasted walnut milk. Thinking of superfoods, I tend to look for local and seasonal ingredients like herbs, flowers and wild berries. So much botanical knowledge I still have to gain.


Th e Wo rl d i n

your Kitchen Tamara Schmidt vom Hofe Germany-based Writer and Foodie, Creating Plant-based Recipes to Travel and Discover the World in Your Kitchen Instagram:


INGREDIENTS 100 g coconut yogurt 50 g homemade cashew cream (cashews, soaked for 3-4 hours and then blended with a hint of salt, lemon juice and just enough water to get a thick cream) 2 tbsp rose hip or sea buckthorn puree 1 blood orange, peeled and sliced Small handful of walnuts, caramelized with coconut sugar (this is optional, but a nice contrast) 1 heaping tbsp dukkah

Dukkah and Blood Orange Breakfast Bowl



METHOD Prepare cashew cream in advance. Caramelize the walnuts by putting them in your pan over medium heat and adding 2-3 tbsp coconut sugar. It melts quickly! As soon as you see it starting to melt, stir the nuts to lightly cover them and remove from the stove. Mix cashew cream with coconut yogurt and add fruit puree. Marble if you like. Top with blood oranges, walnuts and dukkah. You’ll be surprised how this sweet and spicy combination will get you started in the mornings. If you still doubt that this intense, and a little chili-flavored, seasoning is your cup of tea for breakfast, try it in the afternoon. To be honest, it’s what I did the first time, too.

Must-Have Ingredients I think as vegans we should experiment with the whole variety of high-quality oils in the kitchen, like hazelnut, walnut or grapeseed oil, for example, and also perfumed oils. Besides their health benefits, they deliver a rich texture and the better the pairing, the better they carry your flavors.

Baking Hack A trick I learned in a cooking class: Any dough, sweet or savory, will rise better and have a lighter texture when you add a shot of sparkling water.



Buchare st, Romania

Ana Rusu Owner of Wild Forest, Plant-based Delivery and Catering in Romania Instagram:




1 Tips for Raw Baking I love raw baking, especially the dessert area. If you are into raw desserts, I think the best thing you can do is experiment a lot, like a lot! Read about ingredients and their nutritional values. Some nuts are hard to digest and you need to pay attention to what you are mixing in there. But it’s fun, and raw desserts can be as good as the traditional ones, if not even better. I love the freshness of the ingredients, the striking aroma and pure ingredients. Raw chocolate must be the perfect example: highquality cocoa butter, raw cacao powder, sea salt and coconut sugar—four ingredients, well ground, and you get the most luxurious chocolate out here, and you can make it yourself. Isn’t that beautiful?

2 Underused Foods in the Kitchen I think red cabbage and dill are quite underused when we cook. There are so many new ingredients now that we often forget about traditional ingredients. In my country, everyone is crazy about avocados or coconuts, but at the farmers market, there are some incredible red cabbages from local farmers. You can mix it with a nice dressing and some other roots, and you get a nourishing and delicious salad. Same for the dill. It must be one of my favorite herbs. It reminds me of my grandmother’s soup and baked potatoes. It’s full of vitamins K and A and has such a wonderful aroma. Why miss out on these two? It makes no sense.

3 Latest Food Discovery My latest discovery must be kimchi. I’ve always had a thing about fermented foods, maybe because here, in Romania, we tend to eat pickles with every meal. Pickled cucumbers, peppers, tomatoes, cauliflower— we can pickle anything. But kimchi is so special. It has so much flavor and depth. I love its sourness and “punch you in the face” flavor. I find myself very well in it as well as my cooking style. You can find a few brands that make vegan kimchi, but I would strongly recommend to make your own. The process is wonderful, and you can experiment with the flavor and create your very own kimchi style.

INGREDIENTS 1 cup spelt flour ½ cup rapadura sugar 2 tsp baking powder 2 apples ¾ cup coconut milk ¼ cup cacao powder Vanilla extract Salt METHOD Mix all the dry ingredients. Blend the apples and milk. Pour the mixture over the dry ingredients. Pour the batter into a loaf pan. Garnish with almonds. Bake for 1 hour at 350°F/175°C.

Double Chocolate Bread THRIVE


F u s i o n Savory Cuisine Austral ia. Aninka “Jovi� Zigal Creator, Earth Fawn Instagram:

A Russian-blooded Hong Kong native currently residing in the Australian subtropics, Aninka concocts dinner-style fusion dishes influenced by her Asian upbringing. Earth Fawn was born a few years ago as she started becoming more aware of the unethical treatment of animals and her passion for veganism first began.





Sauce ¼ cup tahini Juice of ½ lime ¼ cup water (or more if you prefer a thinner sauce) Salt and pepper, to taste


METHOD Place both sweet potatoes in the oven and bake for 20 minutes. When slightly softened, take them out and slice them in half. Pop them back in the oven for another 30-40 minutes or until cooked. While baking, rinse your chickpeas and mix with onion powder, garlic powder, salt and pepper and put in oven underneath the sweet potato. Bake for 40 minutes or until they have crisped up. Mix the sauce ingredients together. Slice cherry tomatoes in half, dice cucumber and pluck parsley for your garnishes. When everything is ready, assemble your dish. Fluff the centers of your sweet potatoes and place on the plate. Drizzle sauce over them, toss your chickpeas around and add your garnishes of cucumber, tomato, parsley, half lime and black sesame seeds to finish.


Baked Middle Eastern Sweet Potato

2 sweet potatoes 1 tin chickpeas 1 cup cherry tomatoes, sliced in half ½ cucumber, diced 1 cup parsley Salt, pepper, onion and garlic powder Black sesame seeds ½ lime, for garnish

Everyone should try experimenting with fusion cuisine! Combining elements from different traditional cuisines can make food extra special—and with cultural diversity being every bit as exciting in cooking as in other aspects of life, I find it incredibly satisfying to experiment with different ingredients and flavors in the kitchen. Ginger is particularly underused. It can be included in so many different ways to lift a dish to a whole new level. That and wild mushrooms, plus cinnamon in savory dishes—and never underestimate a dose of fresh cracked black pepper! My biggest food secret is learning how to prepare, marinate and cook tofu properly. If you can look at tofu like a blank slate—a carrier of flavor, if you will—the possibilities are endless. Tofu is my blank canvas, where I can paint whatever I wish.

Experiment Discover hedgehog mushrooms. I had the pleasure of trying them for the first time during a recent trip overseas. They were deep-fried and delicious. The texture was new and quite sensational. They were absolutely incredible, and I can’t wait to experiment with them in the future.



Featured Foodie

Perfect Weekend Menu:

Pizza & Pancakes

The French Vegan Barbara Lebuffe, aka BarbaraFrenchVegan Instagram:




Fluffy Pancakes

INGREDIENTS 1¼ cups flour 1 tbsp baking powder 2 tsp apple cider vinegar ¾ cup + 1 tbsp plant-based milk Vanilla extract Optional: You can add sugar if you want, but usually I use agave syrup as my topping, so I don’t add sugar in the recipe. method In a large bowl, pour all your dry ingredients and stir. Then, add your wet ingredients and mix until well combined.

INGREDIENTS Ingredients for the Crust 1½ cups flour 1 tsp yeast 3 tbsp olive oil ½ cup lukewarm water 1 tsp oregano Salt

Simple Vegan Pizza

Heat a nonstick pan on medium and pour 1 tbsp of batter. Allow the pancake to cook until bubbles appear around the edges, then flip and cook until golden.

Ingredients for the Vegan Mozza ½ cup cashews 1 cup hot water 1 tsp nutritional yeast 1 tsp garlic powder Salt method Pour all your dry ingredients into a large bowl and stir. Then add the wet ones and stir until well combined. Pour your vegan mozza ingredients into your blender and let sit for about 15 min just to soak the cashews. Then, blend until smooth. Pour into a small saucepan over medium-high heat, and continually stir as it cooks. As you stir, it will start forming clumps, and then it will become a cheesy, gooey texture. This takes about 5 minutes. Continue to cook and stir for an additional minute to make sure it has firmed up completely.



Eas y, Savor y Vegan Dinners + Kitchen Tips New York, Plantifully Based Foodie Francesca Bonadonna Instagram:



They’re so versatile, you can make anything with them.



A Passion for Delicious and Healthy Food Q: Your favorite tips in the kitchen? A: I love to use parchment paper for everything. When I make baked fries, falafel, pizza, raw brownies and cheesecakes, it allows for no mess, oil-free cooking, and nothing sticks, making it super easy to get out or off of a pan. Plus, you never have to wash anything!

Soy Maple Tofu 4 oz firm tofu, pressed 1 tbsp soy sauce 1 tbsp maple syrup 4 tbsp water 2 tsp garlic powder 1 tsp onion powder 1-2 tsp chili flakes


Noodle BOWL

Plantifully Based Foodie

INGREDIENTS Bowl Black rice soba noodles Chickpeas Broccolini Cucumber Soy maple tofu Cashew dressing

Cashew Dressing ¹⁄³ cup cashews ½ cup water 1 tbsp lemon juice 2 tsp apple cider vinegar 2 tsp cayenne pepper 1 tsp garlic and onion powder 1 tsp salt method Press tofu by wrapping it in paper towel and placing something heavy on it for 10 minutes. Then cut into small cubes. In a nonstick pan on medium heat, place tofu and allow to get golden on the outside and slightly crispy.

Make the sauce in a separate container, using the soy sauce, maple syrup, water and seasonings. Once sauce is mixed, pour on tofu and cook for about 10-15 minutes until sauce becomes thick and caramelized and tofu is crispy. For cashew dressing, blend all of the ingredients in a highspeed blender. Can store in fridge for 2-3 days.

Q: What ingredients are underused at home when we cook?

Q: What is a truth that you know for sure?

A: Cashews. They’re so versatile you can make anything with them. Sweet or savory, they are always my base whenever I need to make a dressing, plant milk or dessert. Also, garlic powder. I put garlic powder in everything. I think people forget about it as a spice, but for me it’s a necessary flavor, and I know right away if it is missing.

A: You must remember to put yourself first. Self-love is so important , and I think that is easy to forget in our busy lives. We spend a lot of time putting other things and people before ourselves, but we need to remember to give ourselves a little bit of love every day.



Va n c o u v e r

Underused Foods, Eating Local + Making Homemade Creamy Nut Milks Vanessa Vorbach Passionate Nutritionist, Chef and Wellness Consultant Who Believes Your Healing Journey Begins with Your Plate! Instagram:


Stay Hungry I made myself a promise that I would always stay hungry. Hungry for passion, hungry for inspiration, hungry for helping others through my work. Never stop striving towards personal growth. Keep looking and don’t settle. As with all matters of your heart, you will know when you arrive.

Spring Cauliflower Tabbouleh Yields


big bowls

INGREDIENTS 1 medium-sized cauliflower head 1 bunch parsley, finely chopped 1 handful organic cocktail tomatoes, cubed 1 half yellow and 1 half red bell pepper, cubed 1 small cucumber, cubed 2 small radishes, cubed 1 handful green sugar peas 1 small carrot, cubed 1 finely diced spring onion or ½ red onion, cubed 2 tbsp extra virgin olive oil Juice and zest of one organic lemon Sea salt and pepper, to taste 1-2 garlic cloves, minced Optional: a splash of apple cider vinegar, Bragg’s sauce, a pinch of smoked paprika


Don’t be afraid to switch up the colors—one can use either green, purple, yellow or white cauliflower!

Food Secret

METHOD Roughly chop the cauliflower head in a food processor or cut into very small, chunky pieces with a sharp knife (it should resemble bulgur). Cut all ingredients in small cubes or finely chop them. Combine all ingredients in one bowl. Marinate the mixture with lemon juice, zest, oil and season to your taste. If you like it on the tangy side, add a splash of apple cider vinegar, and if you like it saltier, don’t hesitate to add a splash of Bragg’s sauce. Enjoy it on its own in its pure, raw form, or quickly stir-fry all ingredients and enjoy it warm. You can also use it as a filling for grilled bell pepper or eggplant. It works great in tacos, as a pizza topping or with zucchini noodles and tomato sauce.

“I made myself a promise that I would always stay hungry.”

After cooking vegan for over eight years, I can finally say that I’m beginning to master the preparation of vegetables. It’s about not being afraid of experimenting with different textures, flavors and cooking methods, and treating the vegetables as the star of the dish. At the beginning of my vegan cooking journey, my meals were good, but they were lacking that certain wow factor. Once I started combining different cooking methods in one meal, I was able to really elevate my dishes. Let’s take a simple mixed salad as an example. By adding roasted root vegetables, toasted pumpkin seeds, fermented cabbage, pickled beets, smoky tempeh croutons and blending fresh peach with your regular Dijon mustard dressing, you have a wow salad, which is a symphony of boasting flavors and different textures.

Try Something New! If you haven’t tried making your own nut milk, then you are definitely missing out on one of the most delicious, comforting, satisfying experiences! Besides being so much creamier and tastier than the commercial version you get at the supermarket, nut and seed milks are incredibly rich in protein, healthy fats, antioxidants and minerals, making these goodies true superfoods in a glass— or a pitcher in my case! Gone are the days of a plain almond or soymilk with artificial vanilla or chocolate flavoring. Think roseinfused, hemp seed, Brazil nut milk; chai-spiced pumpkin seed milk with vanilla chaga cream syrup; or black sesame, sea salt, date milk. As you can see, there are no limits to reach nut milk heaven.

Seattle: Foodie Feature

+ l a e R t n a r i b ing VCreat s e at t l e

the Ultim ate Vega n Bowls Sapana Chandr a Holistic Health Coach and Plant-based Professional Chef Instagram:




Place onion and slices of sweet potato on a baking sheet and coat with coconut oil spray. Bake for 40 minutes, flipping midway. While the sweet potato is roasting, steam the broccoli over a pot of boiling water for about 10 minutes. To assemble the bowl, add the roasted sweet potato. Top the bowl with chickpeas, steamed broccoli, sliced avocado, roasted onion, purple cabbage, cilantro and pepitas. Sprinkle the avocado and cucumber with sesame seeds. Drizzle with lime and enjoy!


METHOD Preheat the oven to 425°F/220°C.

oa s ri te d ou S we do N e t P o t a t o & Av o c a

INGREDIENTS 1 small sweet potato, sliced ¼ red onion 1 avocado, sliced in half and peeled 1 cup broccoli 1 cup chickpeas, cooked ¼ cucumber, sliced into ribbons (using a mandoline or peeler) ¼ cup purple cabbage, sliced ¼ cup cilantro, roughly chopped ¼ tsp black sesame seeds 1 tsp pepitas 2 slices lime



o wl

Cooking + Health Secrets: 1.

Add a pinch of turmeric to everything you cook for boosted benefits!


Use more fresh herbs. They can add so much to the flavor of a simple healthy dish.


Cashew sauce! It tastes amazing on everything. Soak your cashews in water and blend with water, lemon juice, salt and anything else you’d like to season it with!


Keep it simple and stick to fresh seasonal ingredients. Start every morning with a glass of warm water with a half lemon squeezed into it.



Los Angeles

Kitchen Tips + Good L i fe Advice Megan Sadd A longtime plant-based foodie, Megan loves creating vegan versions of classic comfort foods and making recipe videos with her husband, Pasha Instagram: @carrotsandflowers

Kitchen Tips

1 2

I always keep soaked nuts and seeds in my freezer! That way, I can easily whip up a vegan cheese, sauce or raw dessert in under 20 minutes. Use marinated tomato in place of fish in dishes like lox and sushi. That has been a game changer for sure!

INGREDIENTS 2 large roma tomatoes 3 nori sheets ½ small cucumber ½ avocado 1 cup sushi rice 1 cup + 2 tbsp water 1 tbsp rice vinegar 2 tsp sugar ½ tsp salt Marinade 1½ tbsp soy sauce or tamari ½ tbsp kelp powder ½ tsp minced ginger ½ tbsp sriracha ½ tbsp sesame oil method Cook rice with water in a rice cooker. Just before it’s finished, stir in the rice vinegar, salt and sugar. Mash the rice with a fork a bit to ensure it’s sticky.




s u e g V a n S Tuna icy p S to




Prep Time:

While the rice is cooking, bring a small pot of water to boil. Pierce the tomatoes with a knife, then boil for 1 minute until skin begins to peel. Remove with a slotted spoon and immediately transfer to a large bowl of ice water. In a medium bowl, whisk together marinade ingredients. Peel the tomatoes. Slice the flesh away from the watery seeds and dice into small pieces. Gently stir the tomato into the marinade. Let sit 5-10 minutes. On a counter or cutting board, lay out a kitchen towel with a sheet of plastic wrap on top.



Place a nori sheet on the plastic wrap. With wet fingers, spread a thin layer of rice on the nori. Leave 2 inches of space on either end.

Cook Time:



Layer the tomato spicy tuna on the rice with cucumber and avocado. The toppings should only cover 2 inches of the rice.

Good Life Advice

One life truth that I know for sure is to always try to be in appreciation. Even in a tough situation, looking for something about the moment I can truly appreciate helps me stay present, calm and happy.

Carefully peel up the edge of the sushi roll. Roll the edge up and over. Once the veggies are covered, roll over the plastic wrap, then towel, using it to shape and compress the sushi roll. Continue until all the way rolled up, sealing the edges well. Slice with a sharp knife.



n i r n o g M doo Germany

Petra Dietmannsperger




Food Secrets: Tonka beans: I love the flavor; reminds me of vanilla, marzipan, almonds and caramel. Perfect for sweet and savory dishes. Make your own nut milk or oat milk. It tastes so much better.



Blood Orange Granola Parfait

INGREDIENTS Homemade nut granola Coconut yogurt Blood Orange Smoothie 2 blood oranges (the filets) 1 banana ¾ cup frozen raspberries ¼ cup goji berries (soaked for at least 1 hr, without soaking water) ¼ cup freshly squeezed blood orange juice METHOD Blend all ingredients for the smoothie until smooth. Layer granola, yogurt and smoothie. Top with mint leaves, puffed amaranth, fruits and yogurt swirls.


I’ve placed my jars obliquely in a muffin plate to obtain diagonal layers.


Blueberr y Pear Smoothie Bowl

INGREDIENTS 2 medium-sized pears (pitted) 1 banana ½ cup coconut soya yogurt 1 cup frozen blueberries 2 tbsp ground golden flax seeds METHOD Blend all the ingredients until smooth. Serve in a bowl, topped with fresh fruits. Make some yogurt swirls with a toothpick. THRIVE


Stuttgart, Germany

fruit fairy Laura Grosch Vegan Foodie + Lifestyle Blogger

German Forest Fairy Obsessed with Acai Bowls + Green Smoothies Shares Her Fav Food Tips Instagram:





au il f l o w er C h oc

The Impact of Food on H e a lt h

g din olate Pud INGREDIENTS 1 head cauliflower (500 g cooked) 2 bananas 2 tbsp cacao powder 100 g soy yogurt 2 tbsp coconut sugar 1½ tsp agar-agar (vegan gelatin)

I’ve always seen eating as something you have to do to survive. After living fully plant-based for three years, my experience has taught me better. Food determines how you feel on a daily basis! And in addition to that, healthy eating is your cheapest and most effective pension plan. I think most people underestimate the power of healthy eating habits. Since I’ve discovered that, I’ve made it my life mission to educate about health topics.

METHOD Cook or steam cauliflower until soft. Then put all ingredients in a high-speed blender and pulse until smooth. Serve in a bowl and add your favorite toppings.

Cooking Hacks 1. Fry without oil. Most of us have become so used to using oil in the kitchen that we don’t even consider replacing oil with whole foods such as coconut milk and nut butters. In my opinion, it is always better to consume fat in the form of whole foods, which (unlike oil) come with fiber, nutrients and vitamins. I fry my pancakes without oil (if you use a high-quality pan, they won’t stick! I promise!) and fry my vegetables in water.

2. Use dates as a sweetener. Date paste and whole dates can be bought for very cheap prices in Turkish and Arabic stores. I like to make date caramel by blending dates with water and vanilla, or chocolate date caramel by adding cacao powder. Date caramel can be used as a pancake topping, to sweeten smoothies or cakes, and much more.

INGREDIENTS 3 bananas 150 g frozen berries 100 g frozen acai 100 g frozen spinach 1 tsp fresh ginger ½ tsp cinnamon 3 dates A dash of coconut milk A little water to facilitate blending METHOD Blend all ingredients in a high-speed blender until smooth. Serve in a bowl and top with soaked chia seeds, fruit and other toppings of your choice.

Acai Bowl



Chris Petrellese, Conscious Chris F o od i e + P ho to g r a p h e r

Inspired by mindful and compassionate living, actively sharing his vegan journey through photos, recipes and lifestyle tips. Instagram:


Savory, Sp

y ic



n a g e V

Food Secrets I Swear By:

Carno Asada Fries

First, liquid smoke adds the perfect element to so many different savory meals. Second, make it rain nooch (nutritional yeast) on everything.


Finally, harness the power of meal preparation and planning. It’s amazing how much easier it can be to eat nutritiously when you cook in batches and plan ahead.

For the Fries 4 large russet potatoes 2 tbsp olive oil or Tessemae’s Zesty Ranch (optional) ½ cup guacamole ½ cup pico de gallo 1 package of Sweet Earth Foods Chipotle Savory Grounds (10 oz) Cilantro (garnish) Mexican Cashew Queso 1 cup raw cashews ¼ cup hot sauce (I used Yellowbird) 4 tbsp nutritional yeast ¼ tsp sea salt ½ tsp cumin ½ tsp black pepper ½ tsp garlic powder 1 cup hot water METHOD

Place potatoes in bowl and coat with olive oil or Tessemae’s Zesty Ranch dressing (optional). Line potatoes on baking sheet(s) and place in the oven for 15 minutes.

Mexican Cashew Queso Soak cashews for 2 hours or until soft.

Remove trays from oven, flip potatoes and bake again for 15 minutes.

Add all ingredients to high-power blender or food processor.

Once finished, remove from oven and let cool.

If too thick, add more water to reach desired consistency.

While cooling, follow package direction to heat Sweet Earth Savory Grounds on stovetop.

For the Fries Preheat oven to 400°F/205°C and set to convect bake. Wash and peel potatoes, then cut in french fry shape ¼ inch thick.

Add potatoes to a serving bowl or dish and top with the Sweet Earth Savory Grounds, pico de gallo, cashew cheese sauce and guacamole, and garnish with cilantro.



DELICIOUS, SMOOTH & DAIRY FREE. Coconut perfection no taste bud can resist.

For more info contact us at or (877) 848-2262



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Con ten ts




cosmetics + skincare! pag es 10 -11





15 46

42 food for optimum health

14 Tulsi Time

50 brunch!

15 thrive travel

54 our gourmet vegan baking queen

How to reap the benefits of holy basil

Havana, Cuba. Vegan must-knows before you go

16 ayurveda

Building an Ayurvedic morning routine in 7 easy steps

18 citrus lovers!

The healing power of plants for body, mind and home

22 lenny kravitz

At 11 months raw, Kravitz inspires us again, with his commitment to the environment, humanitarianism and compassion for animals

36 Shabnam Shameli: THE HUNGRY WARRIOR

How this passionate foodie refused to sacrifice flavor despite being on a restricted diet due to illness


52 36

Meals for the entire family

8 aromatherapy

We’re in love with essential oils! Creating a calmer, grounded mind and home




Alison Wu. Stylist, recipe developer and blogger with a passion for health

Kathrin Klara Salzwedel of Klara's Life shares her creamy pumpkin soup recipe + brunch ideas

Marie-Michelle Chouinard shares her fav tips + treats

58 Chef + Mushroom Guru, Derek Sarno The magic of Maitake, Red Reishi, Shiitake, Lion’s Mane and chanterelle

63 our shero: heidi lovig

She emits light. And joy. And possibility. Our inspiration, lgbtQ advocate, 100% boss

64 vegan cheese!

Simple, delicious, plant-based cheese recipes and the secrets to perfect pairings

JOIN OU R S U STAINAB LE CLOTHING MOV E M E NT With each product we design, we consider how it will impact the quality of your adventure, the environment, and the lives it touches along the way.

Post Workout Wellness

Flower Powe r

The Power of Arnica Healing Faster Naturally

à Bruises

Arnica for Faster Recovery, Less Muscle Soreness + Swelling Post Workout

Arnica is one of the best remedies available to heal bruises faster. Falls, blows and other traumas can cause blood vessels to break under your skin and spill blood, causing tenderness and discoloration. Arnica speeds up the healing process, prompting your body to send more white blood cells to clean up and repair the bruise.

Maranda Pleasant

We’re pretty thrilled to be heading to France, near the Alps, this June to join Boiron in the hand harvesting and extraction of arnica. Picture me running through the fields singing every song from The Sound of Music. Wait, don’t do that. I’ve found the faster, louder and more hectic life becomes, the more I need nature—connecting, grounding and savoring the power of plants, solitude and self-care. Arnica, or mountain daisy, with its bright yellow petals, is a superpowered plant. It should wear a cape. It’s a pain relief secret centuries old, but just now catching on here in the U.S.

à Injuries Arnica aids in the healing of many kinds of injuries, especially those that impact soft tissues. It can reduce pain and swelling from sprains, strains, fractures, bruises, overexertion and sore muscles. Many people find that arnica helps them recover much faster, so they can get back to the activities they love.

à Arthritis Arnica can ease the pain and stiffness of arthritis, so you can move more freely. Studies have shown that applying an arnica-based gel or cream to an arthritic body part leads to significant improvement. My mom, with advanced rheumatoid arthritis, swears by it.

à Pain Relief Arnica is a natural pain reliever that doesn’t just mask the pain; it actually stimulates your body’s healing processes. Arnica is especially recommended for pain that derives from trauma or inflammation, arnica offers a safe alternative remedy for pain, without the risks associated with over-the-counter NSAIDs or prescription pain medicine.

à Swelling Nature’s anti-inflammatory, arnica is well-known for its ability to reduce swelling. Thus, it offers significant benefits in the treatment of sprains, strains, fractures, contusions and other injuries. Some surgeons recommend arnica as a remedy to reduce postsurgical swelling.

Keep It Clean Boiron uses no artificial colors, perfumes or parabens. They don’t test on animals. Super vital to us here at THRIVE.




@boironusa |


Creating a

Calmer,Grounded Mind and Home

We’re in Love with Essential Oils. Here’s Why! Instagram:



ur sense of smell is directly connected to our nervous system. This means that the simple act of breathing in can have an immediate effect on our wellbeing. Considering this sensory superhighway to our central nervous system is in play, it’s no surprise that the use of essential oils is on the rise.

ENHANCE YOUR HOME Some other ways to use essential oils include adding them to an unscented lotion, body wash or body oil and creating your own custom natural scent. You can add a few drops to your shower floor and voila—you’ve got your own private spa! A couple drops of peppermint on a cool washcloth can help soothe an achy head.

Though the term “aromatherapy” wasn’t coined until the 20th century, ancient cultures as far back as 10,000 BCE used essential oils to scent baths, make perfumes and soften skin. Most cultures still revere essential oils with great honor, believing they hold healing and spiritual powers.

W HAT TO W ATCH FOR Always look at the ingredients on bottles of essential oils: 100% pure essential oils will only contain the names of plants and will never use the words “fragrance” or “perfume.” Head out to your local natural retailer, open up some little bottles of nature and see which oils you’re drawn to… Your nose knows!

Essential oils are the concentrated aromatic essences of leaves, stems, roots, peels and flowers. Most are extracted using steam distillation or expeller pressing (talk about freshly squeezed!). Perhaps the easiest and most popular way to use them is through a diffuser. These machines vary in size and price and can utilize heat, water, fans or ultrasonic vibration to diffuse essential oils.



Everyone™ is a California-based manufacturer of natural, affordable personal care products made with plant extracts and pure essential oils.

Easy DIY: Lavender Lullaby Pillow Spray • Empty 4 oz spray bottle • 2.5 oz distilled water • 1 oz vodka (this will strengthen the scent and help to keep this spray fresh) • 20 drops Everyone Lavender Essential Oil Combine all ingredients into your spray bottle and give it a good shake before each use. Spritz pillows, linens, curtains, anything that could use a refreshing boost!

improve your mood‌


aromatherapy Aromatherapy has the power to change your mood, your thoughts, and your life. Everyone essential oils and aromatherapy diffuser are available at various retailers nationwide!

Everyone essential oils are 100% pure. Quality and purity tested, never diluted, and never blended with additives. Everyone™ is the real deal, baby!

Best of Cruelty-Free Beauty


M a r a n d a’ s Picks

Thrive Causemetics



Elate Gloss

Glos s


express yourself

Modern Minerals



Hush + Dotti


looks good on you



Sh in y





Thrive Causemetics

1 11 10 Best of Cruelty-Free Beauty

M a r a n d a’ s Picks

Juice Beauty

Red Apple Lipstick

Hush + Dotti

Thrive Causemetics

L’ e c l i s s e


8 &

kiss 2 let’s get

3 4

Au Naturale

cheeky tell

5 7


Han Skin Care



Hush + Dotti

Juice Beauty



Best of Cruel t y-Free Beauty


Maranda’s Picks â



F a ce

invigorate e x f o l i at e OSEA


Root Science

Juice Beauty



Bo d y

hydrate Olive + M

N e a l ’s Ya r d Remedies

Æ n o n ’s

Red Rock


Ha i r 12






Sustainability Matters Let’s talk about making simple BETTER choices.

Kripalu Ayurveda

Tulsi T ime

How to Reap the Benefits of Holy Basil @kripalucenter



ulsi, also known as Holy Basil, is one of the most sacred plants in India and a favorite among Ayurvedic practitioners for its antiseptic and antibacterial qualities. It’s extremely purifying, and is often kept around homes and temples to purify the air. Tulsi supports respiratory health and immunity, so it’s especially helpful for fighting off colds, flus and allergies. It supports the colon and is one of the top herbs for headaches and fevers. Tulsi is also an adaptogen—an herb that nourishes you when you’re depleted and gives you energy when you’re tired. Because it supports the nervous system, it’s a natural antidote to a stressful world. Emotionally, tulsi opens the heart and mind, invites clarity and increases devotion—it’s heartwarming! The best way to take tulsi is as an organic tea, which is easy to find in most natural-foods stores (or grow your own using the directions below). Sometimes it’s combined with other herbs and spices, like ginger or licorice. You’ll want to drink one cup daily for preventive health; if you’re dealing with an acute condition, such as a cold or headache, you could have two cups daily. Tulsi is in the Lamiaceae (mint) family along with the common sweet basil, and, like sweet basil, it is easy to grow and prolific. Here’s how: Start the seeds indoors, and then transplant them to an earthenware pot or directly into the earth once frost season is over. Tulsi grows best in direct sunlight. ● Water regularly and pinch off the flowers to send more energy to the leaves. ● You can harvest the leaves a few months into their growing time and lay them out to dry on a screen before using them for tea; if you cut back the branches, you can hang them upside down to dry.



Travel Guide

Havana, Cuba Vegan Must-Knows Before You Go

Senior Editor, Antoine Level Stick with street food, since most staples are white rice, really limited veggies and Italianstyle pizza, which is underbaked with no tomato sauce, and has only a small salad as a topping. Plan for limited produce/culinary choices. The wifi will cost you around $10 for 5 hours. Get a card at the Hotel Parque Central. Amazing music in the Habana Vieja. Look for the guy with dreadlocks. He’s a master trumpet player. Regular cabs are overly expensive. Ride in the classic cars with locals for a few CUC, but make sure they understand where you’re going before getting in. Americans, load up on cash BEFORE you go. ATMs don’t work with American cards. Cuba runs on cash. Don’t go to TripAdvisor to find the best mojitos; you’ll be disappointed. Ride an old-fashioned cab along the Malecón during sunset. The best fun for less than $10. Never accept the first price anybody gives you. Divide it in half and then start bargaining. Forget about hotels; they’ll cost you a fortune, more than $400 a night. Get a casa online (Homestay) and you’ll have a chance to stay with locals and try some great authentic Cuban food. Boil tap water before drinking. Hemingway’s favorite bar, El Floridita, was amazing—in his lifetime. Tourist trap central. Jazz lovers must go to La Zorra y El Cuervo, plus you get two drinks with your ticket. Note: Editor has a classic car obsession, as witnessed here.



ne Ayurvedic Morning Routine. Ayurvedic Morning Routi

Kripalu Ayurveda

Building an

Ayurvedic Morning Routine

7 Easy S t e p s Instagram:


ow you start your day is a good indicator of how the rest of it will pan out. So why not kick it off with the healthy, balancing principles of Ayurveda on your side? Here’s how to make a few simple adjustments in your morning routine so your light will burn even brighter all day long! Wake before sunrise. Just as each dosha (Ayurvedic constitution or quality) rules a season, they also govern different times of day. The hours of 6:00 to 10:00 am are ruled by kapha, which is dense, heavy and slow. In order to balance those qualities, rise bright and early, before the sun. This is when the birds are chirping and the dog is scratching at the door to be let out—and if your goal is to live in harmony with nature, that means it’s time for you to get up, too! Experiment with an earlier waking time, and see if you feel more energized throughout the day.

Use a tongue scraper. Before drinking water in the morning, scrape your tongue, using either a stainless steel or copper tongue scraper. (The plastic ones are harder to keep sanitary.) Stick your tongue out and allow it to be loose and heavy. Work the tongue scraper back to front five to seven times, gently removing any coating and rinsing the scraper after each round. Tongue scraping is thought to effectively reduce odor-causing bacteria. Follow up with brushing and flossing.



Drink a mug of warm lemon water. First thing in the morning, boil some water and add a squeeze of fresh organic lemon. Drinking warm water in the morning provides a gentle flush for the whole system while also stimulating peristalsis. This beverage is purifying to both the stomach and liver, which in turn stimulates the gall bladder and lymphatic system.

efits, including softening the skin, nourishing the body, increasing circulation and strengthening the immune system. Sesame oil is heating, which makes it a good choice for cooler kapha and vata types. If you tend to run on the warmer (pitta) side, try coconut oil. Once you have oiled up, step into a warm shower to open your pores and allow the oil to work more of its magic.

Try a neti pot with nasya oil. Irrigate your nasal passages using a saline solution and neti pot. This helps to clean the sinuses of any dirt, pollen or other allergens. Afterward, apply nasya oil or sesame oil (a drop in each nostril) to help lubricate and protect the inside of your nose. If you skip this step, you might find that the saline solution is too drying. Nasya oil is also thought to soothe sinus infections and relieve tension in the head.

Get moving. The body is at its strongest between 6:00 and 10:00 am, so make this your time to move! Boost your metabolism and shed any sluggishness that accumulated during the night. Go for a brisk walk, do 12 Sun Salutations, dance to James Brown—whatever lights you up. Even if you only have five minutes, get your heart rate pumping and notice how this affects the entire body.

Splash your eyes with cool water, or spritz with rosewater. The eyes are governed by pitta dosha, which is comprised of fire and water. You might notice that your eyes get red or irritated at times; this is due to excess heat. To keep the eyes cool and refreshed, splash them with cool water or spritz with pure rosewater.

Sound like a lot to take on? Change can be overwhelming, so incorporate these new habits slowly. Choose one item on the list, and add another after a few weeks. Along the way, notice how your mind and body react to your new routine. Before long, you might find that you’re more of a morning person than you ever imagined you could be—and odds are, you’ll find the rest of your day transforming for the better as well, thanks to the ancient wisdom of Ayurveda.

Invigorate your skin. Self-massage, called abhyanga in Ayurveda, has numerous ben-

photo top right: Kerstin brachvogel





Citrus Lovers!

The Healing Powe r of Plants

Fights Infections Grapefruit seed extract can be used to fight infections and can rid the body of unhealthy bacteria. Citrus fruits are packed with folic acid, a type of vitamin B that can aid in preventing kidney disease. Good kidney health helps the body filter blood, remove waste and regulate the balance of electrolytes.

f or Bo dy , Mind + Home From lemons to oranges, grapefruit to clementines, citrus does a body good. Here are a few benefits from these gorgeous pulpy fruits.

Photo: Maddie Rhodes | @dont_stop_beleafing

Brightens Your Skin Want clear, glowing and blemish-free skin? Make citrus fruits a part of your daily diet and beauty routine. Rich in natural sources of vitamin C, they help destroy free radicals in your body while nourishing your skin from the inside out.

Cleansing Essential Oils Citrus essential oils provide great cleansing benefits to the skin as well as some anti-inflammatory ones, which make them extremely beneficial for healing blemishes or even cuts. These oils not only clean, they can also refresh and deodorize. Oils like lime and lemon help inhibit odor-producing bacteria. Rub a little under your pits on important days or preworkout.

Mood Therapy Our fav mood-boosting aromatherapy, citrus oils such as bergamot, petitgrain, mandarin and grapefruit are incredibly aromatic and uplifting when used in mists, diffusers and natural candles. They help relieve signs of stress and fatigue, and promote relaxation and elevated mood. For a stress-free unwinding experience, soak in a bath of Epsom salt + essential oils, which benefits your senses and your skin.



Improves Your Immune System and Digestion Start your day with hot lemon water. Squeeze half a lemon with hot water, adding a bit of turmeric, another powerful antioxidant, first thing when you wake up. Lemons are rich in vitamin C and potassium. An excellent fighter against colds, potassium stimulates brain and nerve functions. Lemons also aid in digestion and clean toxins from the blood, which keeps the skin clean.

Revel in delicious 8g









here are two ways that a sunscreen can protect the skin from sun damage: with a mineral barrier or a chemical one.

Mineral sunscreens typically include ingredients like zinc oxide or titanium dioxide, which create a physical barrier to protect the skin from the sun. Chemical sunscreens use one or more chemicals, including oxybenzone, avobenzone, octisalate, octocrylene, homosalate and octinoxate. These sunscreen chemicals raise some special concerns because many are able to cross into skin and other tissue.

With these chemicals, it is important to ask questions such as: Will this cross the skin and get into other tissue in the body? Does this chemical have the potential to disrupt hormones, especially in children? Are there long-term or allergic reactions to these chemicals? New research reveals that the chemicals commonly used in sunscreen are endocrine disruptors, estrogenic and may interfere with thyroid and other hormone processes in the body. YIKES!

Scary Stuff

The most common sunscreen chemical, oxybenzone, was found in 96% of the population by a recent study by the Centers for Disease Control and Prevention. This is especially alarming since oxybenzone is considered an endocrine disruptor, can reduce sperm count in men and may contribute to endometriosis in women. The Environmental Working Group (EWG) warns against using oxybenzone, especially on children or pregnant/ breastfeeding women. Even more alarming? Of the 1,400+ sunscreens tested by the EWG, only 5% met their safety standards and over 40% were listed as potentially contributing to skin cancer. I found this really shocking. And disturbing. So what now?

SUNSCREENS Harmful or Helpful? Not all sunscreens are created equal, and in many cases sunscreen is harmful, not helpful. Instagram:

@babobotanicals |

Maranda Pleasant

Look for the EWG green logo on products online to see if your sunscreen passes the test.

My Top Pick I’m a stickler for natural products. The only one I travel with now is Babo Botanicals. It’s the purest I’ve found on the market, but use whatever is best for you. I reached out to Kate, the angelic founder and formulator of Babo, to see if I could include her products in this feature. We need healthy alternatives for our kids and families that are also cruelty-free. She’s built her company from the ground up, because she couldn’t find clean products for her kids. I called her from the Virgin Islands months ago, freaking out that we lost our sunscreen, and our in-store choices overseas were limited and toxic. She express shipped them. My entire team has been using Babo for the last year as we’ve traveled to more than 18 countries. I won’t travel without it. It’s my top pick. Make sure you always do your research before you put anything on your skin. Here’s to healthy, vibrant, protected skin this summer!

Thanks, Kate! 20



F E A T U R E D F A C U LT Y M AY 2 6 - 2 8 , 2 0 1 7

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e l u R e v o L t e L

Lenny Kravitz


ost m e h t s i e v o L l power fu is. e r e h t y g r e en

SEXIEST #rawvegan

At 11 Months Raw, Kravitz Inspires Us Again, with His Commitment to the Environment, Humanitarianism and Compassion for Animals.



Kr a v i t z


Lenny Kravitz: That love is the most powerful energy there is.

Love is the most p o w e r f u l energy there is.

Maranda Pleasant: What truth do you know for sure?

MP: “Love is the most powerful energy there is.” I’m just going to let

that one sit for a second. It’s funny when we ask people that—“love” is the only word that ever comes to mind. It’s like the one universal thing that we know, even if it’s not always the thing that we live. Are there any causes that you’re particularly passionate about?

LK: Oh, so many. Let’s start with human interactions. I really believe that there is a way for us to settle disputes nonviolently, using our minds, using all that was given to us. I’m very much about the environment, I’m very much about health, about being able to, at the very least, eat organic, whole foods that are healthy for us. And then, of course, everyone being able to eat and at least have a humane way to live. There’s enough for everybody, but unfortunately, there’s a lot of greed and a lot of ego.

On His Raw Diet:

This journey is one of the most incredible I’ve ever taken. The life force is magnificent. It affects the MENTAL, PHYSICAL, SPIRITUAL, and the planet.

When I’m present in the moment and something comes, I can

capture it, because it doesn’t

come from me—it’s out there.

MP: So, what is it that makes you come alive and inspires you?

LK: Life, you know, the moment. Where the magic is. That’s all. That’s where this comes from. I just live my life and try to be present. When I’m present in the moment and something comes, I can capture it, because it doesn’t come from me—it’s out there. So that’s what really keeps me motivated, alive, hungry. I’m still as excited and motivated now as I was twenty-five years ago, and that’s because I really live for those moments. And that’s where the art comes from, that’s where the music is born, that’s where it all appears. I love it. MP: What’s been one of your biggest life lessons so far?

LK: To let go of the illusion that I’m in control. That’s an important one, because I tend to be a person who likes to be in control, not only of my art but of my life and things around me, and it can be healthy up to a certain point, but at the end of the day, we have to go on faith and learn to let go and ride the wave. I think, for me, my life is the most fluid when I exercise that. MP: Do you believe that you channel? When you say that inspiration comes to you?

LK: Absolutely. Yeah. You need to open up so that more comes through. And you can just feel that when your ego is not in the way and when you’re letting it be what it wants to be. You have to let it be what it wants to be as opposed to what you think it should be. You can start something, do it, and believe that that’s what you’re doing, but then the inspiration comes and it’s like, “Nope, this is what it is.” MP: Is there anything you would say to this next generation coming up, taking over the planet?

LK: That’s a hard one. I think that we have to be very careful and get back into the loop, get back to nature. Get back to God and not let the technology send us somewhere that we’re going to regret. We have so many distractions. We’re losing the family unit. We’re losing the one-on-one. We’re becoming extremely narcissistic. And we have to be careful about that. There’s a lot to deal with out there.

LENNYKRAVITZ.COM | #LetLoveRuleFoundation




The Powe r of Plants Healing Naturally

Maranda Pleasant

Fun Facts Grown in Southern Europe and cultivated wildly in North America, these bright orange/yellow blossoms help speed up the healing process for skin.


alendula is known as the “mother of the skin” and has been used for generations to heal cuts, scrapes, rashes and skin irritations. Its healing properties are attributed to the presence of essential oils, saponins, flavonoids and alkaloids. The extract of the flowers aid skin healing by stimulating and soothing damage tissues. Pretty amazing stuff. The petals are composed of resins which contain a potent array of powerful antioxidant compounds. These protect the skin from freeradical damage and play an active role in healing. Calendula has been found to increase collagen and elastin in the skin and can assist in preventing the formation of scar tissue. Look for calendula in herbal forms in soaps and cosmetics, or as a homeopathic medicine.

In the Bag

It’s our travel essential and always in our first aid kit. Natural homeopathic topicals are the best for skin irritations, and better than any chemical remedies that we’ve tried. Nature provides the best healing. Our favorites from Boiron soothe skin issues on the face and body. They’re safe for all ages and should be in everyone’s medicine cabinet in some form.

In Ointment Form Perfect for chafed, dry skin, scrapes and cuts, minor burns and blisters.

In Gel Form Perfect for razor burns, brush burns, insect and bug bites.

In Cream Form Perfect for dry, cracked skin, sunburns and sun exposure.

After hand harvesting the flowers, the extraction process can take more than 21 days. Traditional applications include use on: dry skin, sunburns, recent or hard-to-heal wounds, insect bites and to help ease the symptoms of eczema and psoriasis.

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@boironusa |

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FoodIes Wellness Influencers Home desIgners

Wanderlust travelers

4 8+ Be s T

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traVel * eCo ayurVeda

Clean Beauty ProduCts

Healthy glowing skin

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Creating Your

H o m e s a n c t ua r y thrift shop Queens

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Lover of Slow Mornings + Delicious Breakfast Bowls Finland. Marita Eriksson Instagram:


Overnight Buckwheat Groats INGREDIENTS 400 ml soaked buckwheat groats (rinse well before and after soaking) 4 soaked dried figs Plant-based cashew milk* ½ ripe banana 100 ml applesauce or 2 apples (cored and peeled) Pinch of sea salt Ceylon cinnamon, to taste Maple syrup, to taste (optional) METHOD Place the buckwheat in a bowl, cover with water and let soak overnight. Rinse and drain. Place all ingredients in a food processor/blender and blend until creamy and smooth. Top with fresh or frozen berries, chopped nuts, pumpkin seeds, cacao nibs or whatever you have at home. *Use as much milk as needed.

INGREDIENTS 200 g frozen blueberries 1 avocado 1 ripe banana (Bourbon) vanilla powder, to taste Plant-based coconut milk* Berry powder and plant- based yogurt (oatgurt), to mix for the swirls METHOD Place all ingredients in food processor/blender and blend until smooth. Here I have the oatgurt swirls, but you can top your smoothie with whatever you like. You can also add 2 tbsp nutritious (water-soaked) chia seeds to the smoothie. *Use as much milk as needed.



Blueberry Swirl Smoothie Bowl



Smoothie Bowls

Creating a Protein Packed Breakfast in Under 5 Minutes! @sunwarriortribe Instagram:

Photo: Ami Shoesmith Inset Photo: Katja Meier

Apple Cobbler INGREDIENTS 8 oz coconut or almond milk 1 scoop Sunwarrior vanilla protein 1 capful Liquid Light 2 cups diced apples, green is best ¼ cup oats ½ tsp vanilla extract Dash ground cinnamon and nutmeg Optional: pinch of stevia, dash of coconut sugar, or glug of maple syrup METHOD Blend until smooth.

Almond Breeze INGREDIENTS 8 oz almond milk 1 scoop Sunwarrior vanilla protein 1 tsp Vitamin Mineral Rush 2 to 4 tbsp almond butter 1 frozen banana 1 tsp vanilla extract Handful ice METHOD Blend until smooth. THRIVE



Creating Delicious + Nutritious Recipes! Foodie Patricia Idus Instagram: @nourishmybliss

Kitchen Recommendation Definitely soak grains and nuts. It makes it easier to blend and is also much healthier for you! And make your own gluten-free flours by grinding oats or buckwheat in your blender!



h Y s i o r u u rB o N



Berry Smoothie Jar with Maple Cashew Cream Makes

2 Jars

INGREDIENTS 2 bananas 1 cup mixed frozen berries 1 cup plant-based milk (I used almond milk) ½ cup cashews (soaked) ž cup water 1 tbsp maple syrup Some vanilla powder Optional: toppings (cacao nibs, popped quinoa) METHOD Blend the bananas with the berries and plantbased milk until smooth and creamy. Set aside and blend the cashews with the rest of the ingredients, except the toppings. Layer everything in jars and add your toppings. Enjoy!

Granola Cups with Coconut Yogurt and Fruit Makes


INGREDIENTS ¾ cup coconut milk ¾ cup coconut sugar 2½ cups oats ½ cup buckwheat ¼ cup chopped pecans ¼ cup coconut chips 1 tbsp chia seeds ½ cup puffed rice 2 tbsp buckwheat flour Pinch of sea salt and vanilla powder 9 oz coconut yogurt Fruit of your choice (berries, passion fruit, kiwi, banana) METHOD Preheat your oven to 350°F/175°C. Heat up the coconut milk and add in the coconut sugar, vanilla powder and sea salt. Let dissolve. Combine all dry ingredients in a bowl and add in coconut mixture. Mix well, until everything is coated, and let sit for 5 minutes. Press firmly into the cups of a muffin tin. (Tip: cut parchment paper into strips and put one in each cup—it will be easier to get the granola cups out later.)

Kitchen Recommendation Patricia Idus

Use cashews for sweet and savory dishes. They are so versatile! Cheesecakes, vanilla cream, cheese sauce. The options are endless! 30


Bake for 25 minutes, or until golden brown, and let cool completely. Spoon some coconut yogurt into each granola cup and garnish with some fruit. Enjoy!

Earth & Oven Toronto

Meredith Youngson

Nutritionist and Recipe Developer by Day, Meredith Serves up Drool-worthy Plant-based Creations at Earth & Oven, Where the Focus Is Simple and Functional Cooking Instagram:




m i e Sun L o g sh i n n 2 a eC h i a Pu d d ing



INGREDIENTS 1 mango, pitted and peeled ½ ripe banana (frozen is best) 2 tbsp hemp seeds 1 tbsp fresh lime juice 1 tsp fresh grated ginger ½ tsp ground turmeric 1 pinch sea salt 1 cup cold water 4 tbsp chia seeds method In a high-speed blender, add all of the ingredients, except the chia seeds. Blend for 30-40 seconds, until the hemp seeds have blended in and everything is creamy, whipped and frothy. No chunks allowed. Stir the chia seeds right into the blender, making sure they are evenly dispersed. Pour into a jar or sealed container and leave in the fridge for at least 20 min (overnight is ideal) to let the chia seeds plump up. Enjoy!

Tip 1

Use more seeds! Hemp seeds make a killer strain-free milk for the lazy, soaked sunflower hummus is cheap and divine, and is there anything a toasted pepita doesn’t taste good on? THRIVE


Meredith Youngson

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g n e i r Cr u G e n m a e d d e d Br u s s c h S a r e ls S l a d h p r o u ts S 2 Serves

INGREDIENTS For the Salad 1 head of romaine, shredded 1 heaping cup Brussels sprouts, ends removed, shredded 2 clementines or mandarin oranges, separated ¾ cup toasted mixed nuts + seeds (I used shaved almonds, cashews, sesame seeds) 3 tbsp goji berries Creamy Asian Dressing 2 tbsp cashew butter 3 tbsp toasted sesame oil 2½ tbsp grapeseed or olive oil 2 tbsp tamari or soy sauce 2 tbsp unseasoned rice wine vinegar ½ cup fresh orange or clementine juice 1 tbsp maple syrup 1 clove garlic 1 tbsp fresh ginger METHOD In a small food processor or blender, add the garlic and ginger and pulse to chop finely. Add the rest of the dressing ingredients and blend for 30-40 seconds until smooth and homogenous. Alternatively, finely chop the garlic and ginger and whisk thoroughly with the rest of the ingredients. In a large bowl, add the Brussels sprouts, romaine lettuce, clementines, toasted nuts and goji berries. Drizzle with the creamy Asian dressing and toss well to coat. Enjoy immediately.

Tip 2

For burgers, use caramelized onions and cashew cheese. High maintenance, but worth it.



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How This Passionate Foodie Refused to Sacrifice Flavor Despite Being on a Restricted Diet Due to Illness Shabnam Shameli THE HUNGRY WARRIOR Instagram:


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We can all enjoy delicious and colorful food, heal our bodies, nourish our souls and contribute to our beautiful planet!



INGREDIENTS 6 tortillas 5 oz package dried, shredded soy

I create and share recipes with all of you who doubt they can eat well with many restrictions, especially when you have an illness like I do.

Q: Tell us about your food journey. A: I started my plant-based food journey a little over a year ago when I was very ill due to a chronic condition called ulcerative colitis. Once you get to know me, you will quickly find out my huge passion for food and cooking. As a Persian-German, I was raised with two completely different food cultures. That, combined with living overseas and traveling around the globe, has made my love for international flavors grow daily. No matter if it’s a warm bowl of Bavarian bread dumplings dunked into a creamy mushroom sauce, sweet and tangy Pad Thai with hot chilis, crunchy peanuts and loads of cilantro, or tahdig… mmmh tahdig— that is the



Ve ga n Ch ipo tle Pul led “Po rk ” Tac os wit h Ma ng o Sa lsa super crispy rice crust that’s everyone’s favorite at a Persian dinner table. It’s the pure love and passion for good food that makes my heart skip a beat. But unfortunately I don’t tolerate a lot of my favorite foods anymore. So in my recipes I combine both my passion for flavorful cooking and the needs of my body. I have banned certain foods out of my diet, but without sacrificing flavors and taste. I create and share

recipes with all of you who doubt they can eat well with many restrictions, especially when you have an illness like I do. Well, it’s possible and I want to show you that with a little creativity, the generosity of nature and its endless bounty, we can all enjoy delicious and colorful food, heal our bodies, nourish our souls and contribute to our beautiful planet!

Chipotle BBQ sauce 1 tbsp tomato paste 2 tsp cumin powder 2 tsp smoked paprika powder 1-2 tsp agave syrup A pinch of cinnamon A small chunk of dark chocolate 1 tbsp chopped chipotle chili in sauce Soy sauce or salt, to taste 1 tbsp olive oil ½ cup vegetable broth Mango Salsa 1 mango, diced 2 stalks of green onion A small bunch of cilantro ½ red chili, diced 2 tsp cumin powder Juice of 1 lime Salt and pepper, to taste Toppings Red cabbage, thinly sliced Radishes, sliced Cilantro, chopped Green onions, thinly sliced Red chili, sliced Jalapeño slices Hot sauce (optional) Pickled red onions (optional) METHOD Cook the soy meat in a good amount of broth or salted water or as directed on the package. Mine took about 10 minutes. Drain and set aside. For the sauce, heat up the oil and add all the spices, tomato paste, chipotle and stir for a couple minutes. Add the agave syrup, soy sauce and broth. Add the chocolate and mix well. Let simmer for a minute. Add the meat and mix well. Set aside. Mix the mango with cumin, lime, cilantro, green onions, chili, salt and pepper and set aside. Now assemble the tortillas with the pulled soy, mango salsa and the rest of the toppings.



Cooking Tips! 1

Try sweet spices like cinnamon in savory dishes. It gives an extra depth of flavor that is unbelievably delicious and nobody will ever guess what it is that makes your chili or bolognese taste so good!

2 There are so many delicious vegetables and herbs that we might have disliked as a child and never tried again as an adult. But give them a chance again. Try roasting root vegetables in the oven with some olive oil and herbs. The natural sugars will come out and you won’t believe the taste!


Next time you make smoothies, try adding lime, ginger and mango.



S ha b na m S ha m el i

Switzerland Colorful Cooking + vibrant Alchemy

Mother of Twins + Passionate Foodie, Creating Healthy Plant-based Food

Verena Frei Instagram:


Risotto 2 shallots 1 garlic clove 1 small red cabbage (ca. 200 g) 200 g risotto rice 1-2 tsp fresh rosemary 50 ml red wine 50 ml freshly squeezed orange juice 400-450 ml vegetable stock Salt and pepper Zest of an organic orange 25 g pine nuts, toasted 2 tbsp olive oil 20 g vegan butter Shred the cabbage by hand or with a food processor into small pieces, 1 cm and finer. Chop the onions, garlic and 1 tsp fresh rosemary. Heat the olive oil in a pan and stir-fry the onions and garlic for 2 minutes. Add the red cabbage, salt and pepper and cook for 5 minutes, stirring constantly. Add the risotto rice and sauté for another 5 minutes, stirring constantly. Turn the heat to medium and add the red wine and the orange juice. Let simmer, stirring occasionally. Add enough vegetable stock so the rice is covered and let it be absorbed by the rice. Don’t forget to stir. Keep adding more stock when fully absorbed. This will take 20-25 minutes, depending on the rice you use (check the cooking instructions).

Q: Any baking tips you swear by? A: To get really fluffy and soft cakes, I always add at least 1 tablespoon apple vinegar to the batter, and it’s also important to have the right ratio of baking powder and baking soda. Once you find the perfect mixture, you will get the best cakes and no one can tell you didn’t use eggs. Q: Favorite healthy smoothie ingredients? A: I really love green smoothies with spinach, coconut water and basically any fruit that I have. Mango, persimmon and pears are favorites for sure. I also like to add some maca and wheatgrass for some extra boost.

Risotto e g a b b a R ed C hips C t e e B w o l with Yel Q: Your latest food discovery? A: I love all kinds of radishes and beets. My latest discovery was black radishes, which can be used grated in salads or baked and have a spicy and earthy flavor. All colorful beets are perfect to make delicious veggie chips, like the yellow beets in my risotto recipe.

When the rice is cooked, turn off the heat, add half of the orange zest, the butter, and season with more salt and pepper if needed. Top with the toasted pine nuts and the rest of the rosemary and orange zest.

Yellow Beet Chips 2 medium yellow beets 2 tbsp olive oil Salt Mixed Italian herbs (like rosemary, thyme, oregano, basil) Preheat the oven to 350°F/175°C. Peel the beets and slice into very thin slices (preferably with a mandoline). Mix the olive oil, herbs and salt. Arrange the beets in single layers and brush on the oil mixture evenly. Bake for 10-15 minutes, but keep an eye on them. Serve with the risotto.




Getting Your

Vibrance Back


eeling moody, exhausted, irritable or emotionally fatigued? You may want to consider the role of trace minerals in the proper functioning of the human body and mind.

Could Inadequate Mineral Intake Be Causing Your Blue Mood?

Our P ic k !



@rainbowlight |


Depression is a serious illness that shouldn’t be ignored. But as nutrition and lifestyle management make their way into mainstream medicine, many doctors are pulling away from the diagnosis and are beginning to look into the blues as a symptom of an underlying problem, rather than a psychiatric disease. Inadequate mineral absorption is linked to a multitude of health problems that can leave us feeling less than exuberant. And, of the twenty-some minerals our bodies require for optimal function, insufficient levels of at least six of them are directly associated with causing the blues. While mineral supplements are readily available, most of us focus on upping our vitamin intake when we don’t feel well, forgetting the importance of minerals on the function of the human body and brain. We’re quick to boost our intake of vitamin C during the winter months, but not so much in the habit of turning to trace mineral supplements when we’re less than our best. Upping our intake of minerals through diet or supplementation is one of the ways we can improve our health and sense of wellbeing. Today, most

physicians are more willing than ever before to order blood work to target nutritional inadequacies. Meanwhile, fortifying your diet with one or more of the following may help to eliminate your blue mood: Magnesium: A fast-paced, highstress lifestyle may be responsible for insufficient levels of this mineral, especially if we’re inclined to unwind with a few alcoholic beverages to relieve stress, or if we’re taking certain prescription drugs which are known to deplete magnesium stores. To increase magnesium, load up on spinach and chard, bananas, figs and avocados, vegan kefir, almonds and pumpkin seeds. Dark chocolate (my go-to for a blue mood) is an excellent source of magnesium! Calcium: Natural aging or a poor diet might be the cause of insufficient levels of calcium. Kale, bok choy, almonds, sesame seeds, chia seeds and soy products pack a calcium punch. Many products such as orange juice are enriched with calcium, but are generally highly processed and contain large amounts of sugar, so turn to diet and plant-based supplements or calcium citrate. We take Rainbow Light’s Women’s Multi. We swear by it. Phosphorus: This mineral is required for adequate absorption of calcium. There are many culprits that may result in insufficient levels of phosphorus, but once again, it is often alcohol, certain prescription medications and the consumption of junk foods that are mostly to blame. Cut back on cocktails and eat plenty of nuts, beans and whole grains to ensure adequate levels. C h l or id e: You likely have sufficient levels of this trace mineral unless you’ve given up table salt and don’t eat foods with sodium. If you don’t eat salt, eat seaweed (kelp), olives, rye, tomatoes, lettuce and celery to supplement your diet. Minerals are essential to the proper functioning of the body, and proper functioning of the body is key to a healthy mind. If you’re feeling irritable, down or blue, take a trip to the grocery store that sells the best nutritious food and produce you can afford (produce grown in soils depleted from pesticides and overproduction won’t pack the mineral punch of organic or homegrown sources) and see if a change in diet doesn’t significantly improve your sense of wellness and wellbeing. If you can’t focus on the problem through diet, by all means, take a supplement.

Food Secrets You Gotta Try Sydney Foodie Shira Bentley Instagram:


When she’s not eating delicious vegan food, you can usually find her chasing puppies and admiring beautiful things

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sto Zucc w Pe hin a R iN

Sriracha. On everything. Every day Use a sandwich press to cook pretty much anything. One day I tried using it to make oil-free potato fries and it cooked them to perfection in 15 minutes. Now I just use it for everything: hash browns, crispy tofu, burgers—it’s amazing.

INGREDIENTS 2 generous cups fresh basil ½ cup water ¼ cup raw cashews, soaked for 20 mins 2 tbsp nutritional yeast 1 clove fresh garlic Squeeze of fresh lemon juice 2 large zucchini 1 cup cherry tomatoes METHOD Blend all ingredients (except for tomatoes and zucchini) until smooth. Spiralize zucchini and slice tomatoes in half. Mix pesto through the pasta and top with tomatoes. Enjoy!


So many people are put off by the idea of using chickpea water for a dessert, and I know it sounds strange, but it really is magic! It creates the most amazing, easy-to-cook vegan meringue! THRIVE


o f r d o o F O

u m m i t p


l a e H




Alison Wu

Stylist, Recipe Developer and Blogger with a Passion for Health Instagram:


Food Secret


ini Tah a-

Incorporate fermented foods into at least one meal a day. I love stocking my fridge with several kinds of kimchi and kraut to add to my meal depending on the flavor profile. Ingredients I swear by: garlic and salt.

nut-Ma o c o tch C

The Impact of Food on Your Life


Food has transformed how I feel on a daily basis. The food-mood connection is real. The cleaner I eat, the better I feel. It’s so important that we nourish ourselves with whole foods. It’s the easiest way we can commit to taking care of our bodies.

Favorite Smoothie Ingredients Coconut oil, raw zucchini, blue-green algae powder, ginger, chaga and dark leafy greens. I love topping my smoothies with raw cacao nibs and dried coconut.





Bo w l INGREDIENTS 4 oz frozen young coconut ½ avocado 1¼ cups nut mylk 2 tbsp hemp hearts, or protein powder 1 tsp matcha 2 tbsp tahini 2 tbsp extra virgin coconut oil 2-inch piece of fresh ginger ½ tsp blue-green algae powder or spirulina 3 medjool dates 3 ice cubes To Garnish Toasted coconut chips, sesame seeds, coconut or black sesame Nice cream (optional) METHOD In a high-speed blender, blend all ingredients on medium until smooth. Divide between two bowls, and garnish with desired toppings. Enjoy! THRIVE



B ak e d P ist a

For the Falafel ¼ cup parsley ¼ cup mint ½ cup raw pistachios 6 oz tempeh (about 2 cups), crumbled ½ cup shallot, diced 2 cloves garlic, diced 3 tbsp olive oil 2 tbsp nut flour (I used Brazil nut, but almond works great) 1 tsp cumin 1 tsp baking soda 1 tsp salt ½ tsp black pepper For the Wraps A small bunch of collard greens, stem bottoms removed to leaf 1 small beet, grated 3 small radishes, sliced paper thin 1 avocado, sliced Microgreens Optional: crumbled feta or plantbased cheeze


For the Tahini Sauce 4 tbsp tahini 3 tbsp olive oil 1 tbsp warm water 1 tsp za’atar 1-2 cloves raw garlic, pressed Salt and pepper, to taste



e mp eh

METHOD Preheat oven to 375°F/190°C. Line a baking sheet with parchment paper. To make falafel mixture, pulse parsley, mint and pistachios in food processor until well chopped. Add the tempeh, shallot, garlic, olive oil, cumin, nut flour, baking soda, salt and pepper and blend for about 20-30 seconds until mixture is combined but not smooth.


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Roll falafel dough into 12 balls. Place them on parchment-lined baking sheet. Bake for about 18 minutes, turning halfway through. Falafel should be browned on two sides. Meanwhile, make the sauce by whisking all ingredients together in small bowl or jar. Prep veggies for wraps. Assemble the wraps and enjoy!

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Raw Desserts for the Entire Family Paulina Nienartowicz United Kingdom

Raw Food Artist, Vegan Chef + Food Photographer Instagram:






o A v o , s c t a i h d u o C r a d n F o t d e ict

e t a c ol

Essential Health Rituals

I start my day with a glass of warm water with lemon, then eat two pounds of fruits or a big smoothie and have my favorite matcha latte. I also eat a portion of fermented food every day. It may be kimchi, sauerkraut or fermented beetroot.



Chocolate and Caramel Nice Cream with Raspberry Chia Jam



INGREDIENTS Chia Jam 15 g chia seeds 60 g spring water 150 g raspberries (fresh or frozen) 10 g coconut nectar

e S v i o t u a l e



Pa u l i n a Nienartowicz

Nice Cream 5 ripe black-spotted bananas (chopped and frozen) 6 soft pitted medjool dates 2 tsp (10 g) mesquite powder 40 g tahini 15 g cacao nibs 15 g cacao powder Big pinch of Himalayan salt method The day before, freeze chopped bananas and prepare raspberry jam. For chia jam, soak chia seeds in water for 10 minutes and stir well. When the seeds absorb all water, add blended raspberries and coconut nectar, stir well and leave overnight. For the nice cream, process all ingredients in a food processor until creamy and smooth (you can add cacao nibs at the end for extra crunchiness). Serve nice cream with chia jam, fresh fruits and chocolate pieces.

Something New to Try in the Kitchen

It’s not new, but still most people haven’t heard about it—mesquite powder. It’s a superfood powder made of dried ground pods of a Peruvian Butterfly pea flowers. tree. Not only is it high in amino acids and Just a few flowers turn a minerals, but it also has a sweet, nutty, caramel cup of water into deep flavor that makes it a perfect ingredient blue-colored beverage. I like for smoothies, chocolates and raw to amuse my friends by caramel desserts. serving them blue-green tea. I use it also for my blue chia pudding breakfast pots.





Raw Mint and Chocolate Mini Tarts

Na t u

L re




To prepare the creamy chocolate filling, combine all ingredients in a bowl using a spatula. Spoon the filling into prepared bases, smooth the surface and place in a freezer.

INGREDIENTS Crust 85 g almonds (ground to powder) 45 g gluten-free oats (ground to powder) 20 g coconut sugar 15 g cacao powder 10 g carob powder 25 g cacao butter (melted) 50 g maple syrup 20 g sprouted buckwheat 30 g cacao nibs Pinch of salt Chocolate Filling 90 g almond butter 65 g agave 60 g coconut milk 10 g cacao powder Pinch of vanilla powder Pinch of salt photo of paulina by Tomasz Tarnowski

Mint Icing 90 g cashews (soaked for 2 hours) 60 g water 65 g agave nectar or blonde coconut nectar 4-5 drops pure peppermint extract 10 g lime juice 50 g coconut oil (melted) 10 g cacao butter (melted) Pinch of spirulina Pinch of turmeric powder METHOD Mix all the crust ingredients in a bowl, using your hands, until a dough is formed. Press into 6 tart molds (2½’’) evenly (about 0.3-0.35’’ thick) and place into the freezer for 30-45 min.

For the peppermint icing, blend all ingredients together (except coconut oil ) in a high-speed blender until creamy. Add melted coconut oil and blend for another ½ min. Place the bowl with icing in the fridge for a few hours. When the icing is firm, transfer it to a piping bag with a star nozzle and frost the tarts evenly. Put the tarts in the freezer for 20 minutes. Remove the tarts from the freezer, remove from molds and decorate with mint leaves and edible flowers (I used cherry blossoms). THRIVE



Pumpkin Soup + Brunch ideas!

Kathrin Klara Salzwedel German foodie, nature and animal lover, devoted to her dog Mara, cat Louis and her chickens Instagram: @klaraslife



Very Berry Superfood Smoothie

Pumpkin Turmeric Soup INGREDIENTS

1 pumpkin 2 cups vegetable broth 1 onion, chopped 1 clove garlic, chopped 2 pieces ginger, chopped 1 tbsp turmeric Bay leaf 2 tbsp olive oil Salt and pepper Oat cream METHOD Wash the pumpkin. Halve and remove the seeds with a spoon. If you like, peel the pumpkin and cut into small pieces.

Season the onions, garlic, ginger and turmeric with 2 tbsp olive oil. Add pumpkin and bay leaves. Pour in vegetable broth. Bring to a boil, then let simmer over medium heat for 30 minutes or until the pumpkin is soft. Remove the bay leaf and puree the soup until creamy. Add liquid as needed, according to the consistency. Add salt and pepper. Serve with fried onions, peas, dukkah and oat cream.

Avocado Croissant THRIVE


Kathrin Klara Salzwedel

a l l i n a V y r r e b e

u l B Bu nd t Cake INGREDIENTS 500 g flour 200 g coconut blossom sugar or cane sugar 1 tsp baking soda 1 tbsp apple cider vinegar ¼ tsp salt 200 ml plant butter, melted 350 ml vegetable milk (I have used oat milk) Blueberry Dough 4 tbsp blueberry powder 2 tbsp frozen blueberries 5 tbsp vegetable milk Berry Glaze 150 g powdered sugar 1 tbsp berry powder (maqui berry powder) Lemon juice METHOD For the basic dough, mix all dry ingredients in a bowl. Add liquid ingredients and mix with the hand mixer until it becomes a soft dough. Add more milk as required. Finally, add the vinegar and stir briefly. Grease the bundt pan and grind. Add half of the dough. Mix the other half of the dough with the ingredients for the blueberry dough and pour into the mold. Poke the dough with a fork to draw the typical marmore pattern. Bake at 355°F/180°C for about 50 minutes. Allow the cake to cool for 10 minutes in the mold, then rinse and allow to cool completely. Mix the glaze ingredients and pour over the cake.


Moeko Munaretto A creative and curious foodie who loves experimenting in the kitchen, documenting her life through pictures and traveling Instagram:

@mmmoky |

Something new to try Although most people have it at home, not everyone’s aware of the versatility of aquafaba. If you’ve never heard about it before, this magical ingredient is chickpea water or brine, and it’s a wonderful alternative to eggs. You can use it for baked goods, mousses, creams and meringues too!

Sweet Potato Waffles & Cashew Cream INGREDIENTS 1 heaping cup sweet potato puree ½ cup almond milk 2 tbsp coconut oil 1 tbsp rice malt syrup 1 cup kamut flour ½ cup whole wheat flour 2 tsp vanilla baking powder ½ cup cashews

Your latest food discovery? I’ve recently tried the most comforting golden milk ever at a cozy café in the centre of Paris and fell in love. A warming mix of plant milk and spices for a boost of anti-inflammatory goodness, thanks to the benefits of the curcumin contained in turmeric. It’s been a staple for breakfast ever since.

METHOD Preheat the waffle iron. Sift flours and baking powder in a bowl. In another bowl, add sweet potato puree, almond milk, coconut oil and rice malt syrup. Whisk thoroughly. Add the dry ingredients to the wet and mix until combined. Pour 2-3 heaping tablespoons of batter on the hot waffle iron, close it and cook for roughly 2 minutes or until crispy. For the cashew cream, simply blend the ingredients in a powerful blender—I used a NutriBullet!— and mix until a creamy mixture forms. Serve the waffles hot with raspberries, a drizzle of rice malt syrup and some cashew cream.

Q: Your favorite recommended tips in the kitchen? A: Step out of your comfort zone. Seriously, it changes everything. Try something new or a recipe that scares you. You might find a new passion in something completely unknown. There was a time when I cooked only savory meals, and I was actually very bad at baking. I burned a crazy amount of cookies in my life. One day I started making vegan cheesecake and loved the way you can play with flavors and style the cakes. I eventually started to bake, and here I am enjoying a new passion! Q: Any baking tips you swear by? A: For many years, I followed recipes that said to preheat the oven to 350°F/175°C and I ended up burning a lot of treats. For most ovens, it’s too high. After a few tries, I found that 325°F/165°C is the best for baking. Cakes cook evenly and you don’t get the bottom burnt. Another good tip would be to use the second rack of the oven when baking. It helps a lot to get moist and golden treats.


Marie-Michelle Chouinard


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m r et V u o G r

Owner at Mousse Meringue, Vegan Bakery







Shares Her Fav Tips & Treats




INGREDIENTS Cupcakes ²⁄³ cup unsweetened soy milk 1 tsp apple cider vinegar 1 cup flour ²⁄³ cup sugar ½ tsp baking soda ½ tsp baking powder ½ tsp salt 1 ⁄³ cup vegetable oil ½ vanilla pod or 1 tsp vanilla extract Zest of 1 lemon 1 cup frozen blueberries Lemon Jam Zest of 3 lemons Juice of 3 lemons ½ cup sugar + 1 cup water ½ tsp agar-agar Cream Cheese Frosting 1 cup vegan cream cheese 1 cup vegan butter 1 cup powdered sugar 1 tsp vanilla extract METHOD Cupcakes Preheat oven to 325°F/165°C. Mix milk and apple cider vinegar. Let sit for 5 minutes. Mix dry ingredients. Once the milk has curdled, add oil and vanilla. Mix well.

Bake for 19 minutes or until a toothpick comes out clean.


Pour cupcake batter to fill each mold to ²⁄³ capacity.


Put 1 tbsp blueberries at the bottom of each parchment-lined cupcake mold.

Bl u e b

Mix wet and dry ingredients together. Add the lemon zests and mix until well combined.



Once at room temperature, core the center of each cupcake and fill with lemon jam. Top with cream cheese frosting.


Lemon Jam In a saucepan, mix the lemon zest, lemon juice, sugar and water.

Frosting In the bowl of a stand mixer with the paddle attachment, add the cream cheese and butter.

Let simmer for 5 minutes.

Mix for a few minutes until creamy.

Bring to a boil, add the agar-agar and cook for 2 minutes.

Add the vanilla and the powdered sugar.

Set aside.

Mix well.

photo of Marie-Michelle by Valérie Poulin

k e Cu p cakes serves




INGREDIENTS Cupcakes 1 cup unsweetened soy milk 1 tsp apple cider vinegar 300 ml all-purpose white flour 300 ml sugar 3 tbsp matcha powder ½ tsp baking powder ½ tsp baking soda ½ tsp salt ½ cup vegetable oil ½ vanilla pod or 1 tsp vanilla extract Raspberry Coulis 1 cup frozen raspberries 1 ⁄³ cup sugar Meringue 200 ml aquafaba 1 tsp vanilla extract 266 ml sugar 18 ⁄ tsp xanthan gum

Marie-Michelle Chouinard

method Cupcakes Preheat oven to 325°F/165°C. Mix milk and apple cider vinegar. Let sit for 5 minutes. Mix dry ingredients together. Once the milk has curdled, add oil and vanilla. Mix well. Add wet ingredients to dry ingredients. Mix well. Pour into parchment-lined cupcake mold to ¾ capacity. Bake for 19 minutes or until a toothpick comes out clean. Once at room temperature, core the center of each cupcake and fill with raspberry coulis. Top with meringue. Toast if desired. Raspberry Coulis In a saucepan, add the raspberries and sugar. Cook for 5 minutes on medium heat until it becomes a puree.

Meringue In stand mixer with the whisk attachment, add the aquafaba and the vanilla. Mix on high speed until it starts thickening. Add 1 tbsp sugar every minute until it is all incorporated. Continue mixing until it stands in stiff peaks. Add the xanthan gum and mix at least one minute.



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Set aside.

Matc a C h serves


a c up

Saturday Brunch Ideas


Mitra Shirmohammadi M.Sc., R.H.N. Instagram:


4-Ingredient Red Velvet Pancakes w/ Cashew Cream Sauce Warm Apple Compote INGREDIENTS Pancakes 1 cup gluten-free oats or buckwheat, ground into flour 1 small banana, fully ripe 1 small beetroot, cooked (raw also works if you have a strong blender) 1 cup non-dairy milk 1 tsp vanilla (optional) 2-3 tsp coconut oil, for cooking Cashew Cream Sauce ½ cup cashews, soaked for 2+ hours ¼ cup coconut yogurt ¼ cup non-dairy milk 1 tbsp pure maple syrup 2 tbsp lemon juice 1 tsp vanilla Apple Compote 1 apple, diced 1 tsp pure maple syrup ½ tsp cinnamon, ground ¼ tsp cardamom, ground 1 tbsp lemon juice

METHOD Pancakes Throw all the pancake ingredients except for oil in the blender and blend until smooth. Add a teaspoon of coconut oil to a large pan over medium heat, pour about 2 tablespoons of the batter onto the pan and cook until bubbles have formed on top (around 2-3 minutes). Flip the pancakes and cook an additional 1-2 minutes on the other side. Add more oil to the pan for the next batch if necessary. Cashew Cream Sauce Wash the blender. Rinse and drain the cashews, add them to the blender along with the rest of the sauce ingredients and blend until smooth Apple Compote Add the diced apple to a small pot over medium heat, pour a splash of water, cover and let it cook for about 5 minutes until tender. Season with maple syrup, cinnamon and cardamom, stir, and let it cook for 5 more minutes. Remove from heat and drizzle with lemon juice. Top the pancakes with cream sauce and warm apple compote and enjoy!





p e pr

Derek Sarno Instagram: @wickedhealthy

Our Mushrooms as meat work because they are a whole food, plant-based choice that can be manipulated any way you like to recreate your favorite meat- or seafood-based dishes for yourself and others. Depending on the type of mushrooms you are looking for, some of these fungi may be plentiful or challenging to find. If you are lucky enough to know a knowledgeable mushroom forager and live in the right spot, you’ll likely strike gold. But if you don’t have that resource, you may need to do a little research on how to find mushrooms at a grocer or farmers market near where you live. And, if all else fails, online grocers offer lots of options for the fungi-curious. There are even mycological societies or clubs to join to learn more about the magical world of mushrooms that may possibly be nearby and accessible to you. Our mission is to create the demand of said shroomz and drive the suppliers with your help. Read on to find out more about the different types of mushrooms available, as well as how to find, prepare and use them!



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Chef + Mushroom Guru

Mushrooms. Both meaty and medicinal, they offer a fantastic opportunity to add a wholesome texture and umami to your favorite plant-based dishes. Press them, sauté them, marinate them and roast them… the possibilities are endless. This fungus among us can be added to soups, marinated and pressed to make mushroom steaks, chopped and added to sandwiches and even steeped to make tea.



The Magic of Maitake, Red Reishi, Shiitake, Lion’s Mane and Chanterelle

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Also known as “hen of the woods,” this fungus is native to the northeastern part of Japan and North America. It can be found growing in clusters at the base of oak trees typically in the late summer to early autumn. If you’re not up for foraging them yourselves, they can be found at most Asian markets. With soft, petallike caps and a tough base, these mushrooms have a rich and buttery flavor that’s coaxed out only by sautéing or roasting them.

Wonderful roasted or

thrown into soups

How to use them: Maitakes are wonderful roasted or thrown into soups, but we prefer using a pressing technique. This method typically brines maitakes, then presses and marinates them before roasting or grilling to produce a meaty steak that can be slathered in barbecue sauce, battered and tucked into a burger, in salads or shredded and served in tacos. Be sure to check out for more mushroom recipes and ideas.

Maitake Fresh and Royal Red Reishi

Also known as the lingzhi mushroom, reishi is a polypore mushroom that is actively studied for its medicinal value and used in traditional medicine for its supportive effects on the immune system. Most often steeped in tea, reishi has an intensely bitter taste that can be balanced out with the addition of agave or other natural sweetener. It can also be used in savory applications like broths and soups (like Vegan Ramen, pictured left) to add an additional immunity-boosting benefit.

nal Used in traditio eir medicine for th

cts on supportive effe stem the immune sy

Where to get them: In the early 1970s, Japanese researchers discovered a method for cultivating reishi on a mass scale, so they can be found most commonly through online retailers. But, if you’re an experienced and lucky forager or know one, you can likely find them fresh in the Northeast and Southwest parts of the U.S.

Red Reish THRIVE



With a deep, earthy, almost wine-like aroma, shiitakes are perfect tossed into soups or sliced, marinated and roasted to make a vegan bacon for a variety of dishes.

Shiitake Shiitake

This type of mushroom is native to East Asia, where the warm and moist climate provides the perfect environment for it to flourish on dead logs. However, it’s now widely cultivated throughout the world, as these conditions can be simulated on oak logs. They widely vary in shape, size and quality, and can be purchased fresh or dried at any Asian market. With a deep, earthy, almost wine-like aroma, shiitakes are perfect tossed into soups or sliced, marinated and roasted to make a vegan bacon for a variety of dishes, like this plant-based carbonara to the left. (Recipe can be found at How to use and store them: If bought dried, be sure to keep them in a tightly sealed container. However, if they are bought fresh, wipe them down before using with a damp paper towel and pop off the stems.* Keep them whole, quarter or slice them thinly to use in a variety of dishes. Raw shiitakes do not freeze well, but can be frozen once they are sautéed and kept in the freezer for up to two months.

Oyster Mushrooms

*If you make your own stock from scratch, be sure to throw the stems into your next batch to add some flavor instead of throwing them out!

Oyster Mushrooms

Looking for a plant-based option to scratch a seafood itch? Oyster mushrooms are your best bet! In fact, king oyster and oyster mushrooms are often labelled as “seafood mushrooms” in many Asian grocers for their succulent texture, similar to scallops, shrimp or abalone. Lucky for us, this type of mushroom is widely available in most grocers. Like most mushrooms, they need to be cooked to develop their umami flavor and unique texture. If you are looking for immune-boosting properties, you’ve found them here, although enjoying them for their taste will likely become the main reason for your choosing and cooking them. Oyster mushrooms have a broad, oyster-shaped cap with soft, feathery gills underneath. The base of oyster mushrooms can also be used in cooking if the very tough end portion is cut away. They hold up very well to heat and can be thrown into an endless array of dishes. They have been braised here in a barbecue glaze for a plant-based burger with meaty feel and texture. King Oyster mushrooms look very different from oyster mushrooms, featuring a thick, meaty white stem with a small brown cap. Slice the base into scallop-sized pieces, soak in hot water and sauté in your favorite plant-based butter to recreate classic scallop dishes. Slice them lengthwise and grill for topping rice or noodle dishes!



A plant-based option to scratch a seafood itch.

i j e m i h S Honi j e m i h S &

Derek Sarno

Toss into stir frys, soups or over noodles with fresh herbs.

Hon-Shimeji and Shimeji

These mushrooms are visually similar, with hon-shimeji, or brown beech, having a lightbrown color, while shimeji has a pale white or creamy color. They are characterized by their long stems, concave caps and earthy flavor. When preparing, be sure to slice off the tough, inedible base (and save for making stock later, if you wish). Shimeji mushrooms must be cooked, and they hold up well to high heat and roasting. Toss into stir frys, soups or over noodles with fresh herbs. Where to find: Shimeji mushrooms are easy to find, inexpensive and plentiful at any Asian market or grocer. You may also spot enoki mushrooms nearby, which are the same species, but have a thinner appearance and have a less earthy flavor than beeches, boasting an almost wine-like aroma.

Derek Sarno L ion ’s Mane

Lion’s mane is identified by its long, cream-colored spines growing in a single clump. They most commonly grow during late summer and fall on hardwoods, and are native to North America, Europe and Asia. They are cultivated and consumed while young, with a texture similar to seafood, pork and lamb, making it an excellent, whole food, plantbased option for an array of applications in dishes. I use my pressing technique to compress a clump of Lion’s Mane into a completely plant-based and delicious burger.

Lion's Mane

Medicinal uses: There have been lots of studies on the health effects of this mushroom which show an array of benefits relating to cognitive ability, wound healing properties, stimulation of nerve cells, memory support and more. Lion’s mane extracts can also be sold in pill form or in teas as a dietary supplement.

Great for a completel y plant-ba sed burger!

Chanterelle Chanterelle

These beautiful, orange-yellowish, funnelshaped mushroom grows in clusters throughout the world, including Europe, North America and Asia. All chanterelles are rich in flavor, with a firm, meaty texture, while their taste and aroma can range from sweet or fruity to woody and earthy. Like most mushrooms, chanterelles need to be cooked to bring out their flavor and transform their texture. Chanterelles may also be purchased dry and reconstituted or crushed into a powder and used to add flavor to a variety of dishes.

Where to find them: If you are lucky enough to know an experienced forager who can correctly locate and identify them, you’ve struck gold! However, finding chanterelles in a grocery store can be a bit tricky; they are usually very expensive and hard to come by, depending on where you live.

All chanterel les are rich in flavor,

with a firm, meaty texture.



Inspiring Entrepreneur Series

Our S H E R O!

She Emits Light. And Joy. And Possibility. Our Inspiration, LGBTQ advocate, 100% Boss Heidi Lovig, Heidi Ho Organics, CEO & Co-Founder Instagram: Food Photography:

@heidihoorganics |

Derek Sarno |



Only 3% of venture-capitalfunded companies

I met Heidi two years ago in Miami at Seed Food and Wine. Her spirit and enthusiasm are infectious. It takes a lot of passion, love and tears to be a successful entrepreneur and creating a quality ethical product adds extra challenges. Thank you, Heidi, for leading with heart and kicking ass at what you do! —Maranda

Maranda Pleasant: I would love to know more about your story, creating a company as a woman, as a gay woman, if you’re comfortable with that. I love the inspiration you provide for many women starting and running their own companies in a conscious way, creating a conscious product. Heidi Lovig: Starting a business is a hell of a challenge, but I am not one to shy away from adversity. I started Heidi Ho to be a part of change. To defy the status quo. A gaping hole in the non-dairy cheese category was begging for a clean ingredient deck and delicious innovation. I got to work and created a line of legit plant-based cheezes that are healthier for people and the planet. I recognized early on

that while things have gotten better over the years for LGBTQ business owners, we still face disapproval and rejection. Raising capital is very difficult for women-owned businesses. I remember reading a Babson College report a few years back that noted only 3% of venturecapital-funded companies have female CEOs. As I began the adventures of fundraising for Heidi Ho, I quickly realized that I had to stop worrying if people would treat me differently because of my gender or my sexuality. Sheer determination and tenacity have attracted the right financial partners for Heidi Ho. I am proud to say we are 100% female-owned, operated and funded.

have female CEOs


HL: One of the things that makes me a very strong entrepreneur is that I know what I am good at and I know where my skill sets lack. The ability to identify my weaknesses and surround myself with brilliant people in those areas is my most valuable asset as a leader. Our co-founder, Lyssa Story, has the exact opposite attributes than I do, so we make a phenomenal team. I have created an advisory board of industry gurus. Curiosity has also proven to be beneficial in building Heidi Ho. I ask a lot of questions. I remain flexible and continue to learn, grow, change and evolve. As a leader. As a woman. As a lesbian. As an entrepreneur. As a badass.

MP: What can budding entrepreneurs learn from how you grew your biz?



Simple, Delicious, Plant-based

Cheese Recipes

an d t he S e c re t s t o

Perfect Pairings Jules Aron Instagram: @julesaron

Although cheese itself is a near perfect snack, complementing it with crisp and chewy textures, salty and sweet flavors, and fresh and juicy contrasts can truly delight the senses.



Follow these simple rules to ensure a winning cheese plate every time: three to five cheeses to avoid 1 Pick overwhelming your guests. to include a variety of textures 2 Try and flavors: Soft: Camembert, Herbed Farmer’s Cheese, Triple Peppercorn Hard: Cheddar, Swiss, Aged Feta, Apple Smoked Gouda Blue: Gorgonzola, Danish Blue Sweet: Maple Fig Double Cream, Dark Chocolate Brie, Chai Spiced

3 Try the “opposites attract” rule: Pair a hard cheese with a soft baguette, a soft cheese with a crispy cracker, a salty cheese with a sweet jam or preserve, and a dry cheese with a serving of juicy fruit. out a variety of sweet and savory 4 Set tidbits to accompany your cheese: A selection of breads, including sliced baguette, breadsticks, and crackers in all different shapes and sizes. It’s a good idea to vary taste and texture among the breads as well as the cheese. Condiments and pickled vegetables, such as sweet preserves, tart chutneys, and spicy mustards, along with marinated artichoke hearts, cornichons, olives, and roasted red peppers. Various sweet and salty items, caramelized pecans or spiced nuts, and fresh, seasonal, and dried fruits, such as apricots, figs, cherries, apples, and pears. each cheese so that your guests 5 Label know what they’re eating and can jot the name down if they find one they really like. can also be helpful to pre-cut hard and 6 Itsemi-firm cheese into bite-size pieces. Creamy cheese should always be kept whole on the plate with a spreader for guests to use. Blue cheese should be served in chunks or the wedge. the cheese in different forms; it 7 Display can be cut into spears, wedges, and cubes for visual appeal. allow for about three ounces of 8 Finally, cheese per person. Unless you’re inviting me. You’ll need a lot more if I’m coming!



INGREDIENTS Cheese 1 cup cashews 1 cup water ½ cup plain unsweetened nondairy yogurt ½ cup refined coconut oil, melted 1 tbsp nutritional yeast 1 tsp sea salt Agar and Tapioca Mix 2 tbsp tapioca flour 1 tsp agar powder DIRECTIONS Soak, rinse, and drain the nuts. Place all the cheese ingredients in a blender and process until smooth. Transfer the cheese mixture into a glass container and cover with a clean kitchen towel. Let the cheese culture at room temperature for 24-48 hours. After culturing is complete, pour mixture into a saucepan. Whisk in tapioca flour and agar. While the mixture cooks over

medium heat, stir constantly, using a flexible spatula. Cook until mixture is thick, glossy, and pulls away from the side of the pan, about 8-10 minutes. Line a cake pan or a round glass container with cheesecloth, or plastic wrap, with excess hanging over the sides. Pour in cheese mixture and spread evenly. Let the cheese cool, then cover and put in refrigerator for 6-8 hours until firm. Once firm, lift the cheese from the container and remove cheesecloth or plastic wrap. Place the cheese on a wax paper-lined plate. Dust the cheese on all sides with tapioca flour. This will help dry the exterior and imitate the white rind found on the traditional brie cheese. Place uncovered cheese in the refrigerator to air-dry for 12-24 hours. Wrap the cheese in wax paper and store in a covered container in the refrigerator for 2-3 weeks.





jules aron

INGREDIENTS Cheese 1 cup cashews 1 cup Brazil nuts 3 tbsp raw apple cider vinegar 3 tbsp fresh squeezed lemon juice ½ cup water 1 tsp probiotic powder Seasoning 3 tbsp nutritional yeast 1 tsp salt 1 tbsp chickpea miso DIRECTIONS Soak, rinse, and drain nuts. Place all the cheese ingredients in the blender. Process, starting with half a cup of water and slowly adding as needed until a smooth and creamy consistency is achieved. Place a strainer that has been lined with a cheesecloth over a bowl. Transfer the cheese mixture into it, and then twist the ends of the cheesecloth together and secure with a rubber band or twine. Place a plate on top of the wrapped cheese ball and add a weight on top, such as a mason jar filled with water, which is heavy enough to gently press the extra liquid out of the cheese. Cover the mixture with a clean kitchen towel and allow to culture for 24-48 hours at room temperature. After fermentation is complete, unwrap the cheese and place it in a glass bowl. Add the seasoning ingredients and mix to combine. Taste and adjust to your liking. Cover and refrigerate for 6-8 hours until the cheese is very firm. Separate cheese mixture into three equal amounts. Prepare a small loaf pan lined with plastic wrap extending over all the sides. Place one-third of the cheese into the lined pan and pack firmly with the back of a spoon.



Spread olive tapenade on top, cover with second layer of cheese, add roasted red pepper spread, and layer with remaining cheese. Cover with the plastic wrap and refrigerate 4-6 hours until firm. Unwrap carefully and place onto a serving plate. Slice and serve. Cover and refrigerate. Will keep for 3-5 days.






When pairing cheese with alcohol, whether wine, beer, or spirit, it helps to think of either complementary or contrasting flavors. Typically, the more pungent the cheese, the more of a full character you want your wine, beer, or spirit to be.

cheese show their best qualities 2 Some when the pairing is very different,



while others stand out when paired with a complementary flavor. I’ll leave it to you to explore! are now ready to put all this 3 You information to good use. Vegan Cheese: Simple, Delicious, Plant-Based Cheese Recipes is now available to preorder! look forward to seeing all your 4 Icheesy creations, so please be sure to tag me @julesaron with #vegancheesebook. Cheers and happy entertaining!

Jules Aron is a holistic health and wellness coach, a green lifestyle expert, and the best-selling author of Zen and Tonic: Savory and Fresh Cocktails for the Enlightened Drinker. Her new book, Vegan Cheese: Simple, Delicious, Plant-Based Cheese Recipes, is now available to pre-order.

INGREDIENTS 2 cups raw cashews 1½ cups cooked pumpkin 23 ⁄ cup refined coconut oil, melted ½ cup raw maple syrup ¼ cup fresh squeezed lemon juice 1 tsp vanilla 1 tsp sea salt ½ tsp cinnamon ½ tsp nutmeg DIRECTIONS Soak, rinse, and drain the nuts. Transfer all cheesecake ingredients into a blender. Process until the mixture is smooth and creamy. If the mixture is too thick to blend, add nondairy milk one tablespoon at a time until the mixture thins slightly. Pour mixture into the chilled crust, smoothing out the top. Chill in the refrigerator overnight. Keeps refrigerated for up to 5 days.



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n i g N n i Y r C p S NYC. Spring Inspiration PS. I Love You

PS.NY Founder Olia Saunders: Foodie • Photographer • Cookie’s Mom Instagram: @ps.ny |



lmond chia pudding is one of my favorite foods in spring. I can have it for breakfast, lunch or even for dinner. It’s very nutritious and easy to make. I used to top it with all kinds of fruits and didn’t seem to have any digestive problems. However, after reading about Ayurvedic cooking, I started reducing it just to berries. Also, I stopped eating food directly from the fridge and started eating it just slightly chilled and it was refreshing enough.



Our Spring Fling Vegan Vanilla Chia Pudding Topped with Fruits & B erries

INGREDIENTS 1 cup vanilla unsweetened coconut milk 1 cup vanilla (or plain) vegan yogurt 2 tbsp pure maple syrup 1 tsp pure vanilla extract ¼ cup chia seeds Handful of various berries ½ peach or any other fruit (thinly sliced) ¼ cup crushed roasted pistachios METHOD In a medium bowl, gently whisk the coconut milk, vegan yogurt, 2 tablespoons maple syrup and vanilla extract until just blended. Whisk in the chia seeds; let stand 30 minutes. Stir to distribute the seeds if they have settled. Let rest covered in the fridge overnight or at least 3-5 hours until it’s achieved a pudding-like consistency. Serve with berries, fruits and pistachios.

THRIVE Food Magazine Issue 9: VEGAN  
THRIVE Food Magazine Issue 9: VEGAN  

The Ultimate Food Issue! More than 400+ Photos, tons of recipes and inspiration. Mushroom Mania: Everything you need to know about mushrooms...