From Michael Greger, M.D. the physician behind the trusted and wildly popular website Nutritionfacts.org, and author of the New York Times bestselling book How Not to Die, comes a beautifully-designed, comprehensive cookbook complete with more than 120 recipes for delicious, life-saving, plant-based meals, snacks, and beverages.
From Superfood Breakfast Bites to Spaghetti Squash Puttanesca to Two-Berry Pie with Pecan-Sunflower Crust, every recipe in The How Not to Die Cookbook offers a delectable, easy-to-prepare, plant-based dish to help anyone eat their way to better health.
Rooted in the latest nutrition science, these easy-to-follow, beautifully photographed recipes will appeal to anyone looking to live a longer, healthier life.
Baked Apple Crumbles
MAKES: 4 SERVINGS
These baked apples have all the flavour (and wonderful fragrance) of apple pie, but are much better for you.
¼ cup finely chopped raw walnuts
¼ cup old-fashioned rolled oats
1 tablespoon raisins
1 tablespoon almond butter
1 teaspoon ground cinnamon
4 large firm baking apples, washed and cored
1 teaspoon blended peeled lemon (recipe below)
1 tablespoon Date Syrup (recipe below)
Preheat the oven to 350ºF. In a food processor, combine the walnuts, oats, raisins, almond butter, and cinnamon. Pulse until well mixed. Set the crumbled mixture aside.
Peel the apples about one-fourth down from the top. Rub the exposed part of the apples with the lemon to prevent discoloration. Stuff the crumble mixture into the center of the cored apples. Spoon the Date Syrup on top of the crumble mixture, dividing evenly.
Arrange the apples upright in a shallow baking dish and pour 1 cup of water around them. Cover and bake until tender, about 1 hour. Serve warm.
VARIATION: If you want to save time, you can “bake” the apples in a microwave oven. Proceed as above; then arrange the apples in a microwave-safe baking dish. Microwave, uncovered, on high power until the apples are tender, 5 to 8 minutes, or longer, depending on the power of your microwave. Set aside to cool for 5 minutes before serving as the apples will be very hot inside.
Apples: “An apple a day keeps the oncologist away.”
This was the title of a study published in the Annals of Oncology that set out to determine whether eating an apple (or more) a day was associated with the lover cancer risk. The results: Compared with people who average less than one apple a day, daily apple eaters had 24 percent lower odds of breast cancer, as well as significantly lower risks for ovarian cancer, laryngeal cancer and colorectal cancer,
MAKES: ABOUT 1 ½ CUPS
Green Light sweeteners are a little hard to come by. Date sugar, which is simply dried, pulverized dates, can be used as a wholefood, granulated sugar, and blackstrap molasses is a good choice for a healthy liquid sweetener, but it has a strong, sometimes overpowering flavor. We’ve come up with our own DIY date syrup we hope you’ll love as much as we do.
1 cup pitted dates
1 cup boiling water
1 teaspoon blended peeled lemon (see below)
Combine the dates and hot water in a heatproof bowl and set aside for 1 hour to soften the dates. Transfer the dates and water to a high-speed blender. Add the lemon and blend until smooth. Transfer to a glass jar or other airtight container with a tight-fitting lid. Store the syrup in the refrigerator for up to 2 to 3 weeks.
USING BLENDED WHOLE LEMONS AND LIMES
Instead of cooking with lemon or lime juice, use the blended whole fruit to get more nutritional benefit. When you use just the juice, you lose out on the fiber and all the nutrition that was attached to it.
Here’s a great time-saver when cooking with blended lemon or lime. Peel and blend a whole lemon and then freeze it in 1-teaspoon portions—a small silicone ice cube tray is ideal for this. Then, grab a cube from the freezer whenever you need it!
Recipe reprinted with permission from Flatiron Books.