Eating whole foods can transform a diet, and mastering the art of cooking these foods can be easy with the proper techniques and strategies.
In 20 chapters, Amy Chaplin, former executive chef of New York’s renowned vegan restaurant Angelica Kitchen, shares ingenious recipes incorporating the foods that are key to a healthy diet: seeds and nuts, fruits and vegetables, whole grains, and other plant-based foods. Chaplin offers her secrets for eating healthy every day: mastering some key recipes and reliable techniques and then varying the ingredients based on the occasion, the season, and what you’re craving.
Once the reader learns one of Chaplin’s base recipes, whether for gluten-free muffins, millet porridge, or baked marinated tempeh, the ways to adapt and customize it are endless: change the fruit depending on the season, include nuts or seeds for extra protein, or even change the dressing or flavouring to keep a diet varied.
Chaplin encourages readers to seek out local and organic ingredients, stock their pantries with nutrient-rich whole food ingredients, prep ahead of time, and, most important, cook at home.
Rosemary Butternut Squash Soup with Toasted-Hazelnut Milk
Makes about 3¹/₂ quarts|3.3 l|Serves 8
1 recipe Winter Squash Soup, using butternut squash
3 tablespoons (¹/₃ ounce | 10 g) chopped fresh rosemary
²/₃ cup (3 ounces | 85 g) raw hazelnuts, toasted and skinned, plus more for garnish
2 cups (480 ml) filtered water
Freshly ground black pepper
Extra-virgin olive oil for drizzling
Make the soup following the instructions for the base recipe, adding the rosemary along with the garlic and continuing as directed. While the soup cooks, put the hazelnuts and water in an upright blender and blend until smooth; pour into a jar and set aside. Once the soup is blended, stir in the hazelnut milk and season to taste with more salt and pepper. Serve the soup topped with chopped hazelnuts, pepper, and a drizzle of olive oil.
Winter Squash Soup
Makes about 2½ quarts|2.4 l|Serves 6
2 tablespoons (30 ml) extra-virgin coconut oil
1 medium (8 ounces | 230 g) yellow onion, diced
3 large garlic cloves, finely chopped
2 teaspoons fine sea salt, plus more to taste
1 large (4 pounds | 1.82 kg) kabocha, butternut, or other winter squash, halved, seeded, peeled, and cut into 1-inch (2.5 cm) cubes (about 10 cups)
5 cups (1.2 l) filtered water
Freshly ground black pepper
Warm the oil in a large pot over medium-high heat. Add the onion and cook for 6 to 8 minutes, until beginning to brown. Stir in the garlic and salt and cook for 3 to 4 minutes, until the garlic is golden and fragrant. Add the squash and water (the water should come almost to the top of the chopped squash), raise the heat, and bring to a boil; then cover the pot, reduce the heat to low, and simmer for 12 to 15 minutes, until the squash is tender. Test by pressing a piece of squash against the side of the pot; it should crush easily with a little pressure. Remove from the heat, season with pepper to taste, and set aside to cool slightly.
Working in batches, scoop the soup into an upright blender (filling it no more than two-thirds full) and puree on high speed until smooth and velvety, then pour into a large bowl or another large pot. Season to taste with more salt and pepper, and with tamari, if using, and serve warm. Store leftover soup in jars in the fridge for up to 5 days, or freeze for up to 3 months.
Excerpted from Whole Food Cooking Every Day by Amy Chaplin (Artisan Books). Copyright © 2019. Photographs by Anson Smart. Used with permission from the publisher.