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For Turning Your Kitchen Into a Health Food Restaurant (No Incense Required)

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For Turning Your Kitchen Into a Health Food Restaurant (No Incense Required) PART Y IN YOUR KITCHEN THE ULTIMATE GUIDE FOR TURNING YOUR KITCHEN INTO A HEALTH FOOD RESTAURANT (NO INCENSE REQUIRED) PARTYINMYPLANTS.COM @PARTYINMYPLANTS CONTENTS 1 Get Pumped for the Plant- Party In Your Kitchen 4 2 Equipment & Actions 5 3 Ingredients 18 4 Tricks Of The Trade 27 5 How to Eat Like A Professional Plant-Partier 33 6 Stock Your Bookshelf, Too 36 GET PUMPED FOR THE PLANT- PARTY IN YOUR KITCHEN nce you start to really care about your health and happiness, it’ll be surpris- ing how much more time you start to spend in your kitchen. Forget bars, hotels, Opools, banquet halls, Chuck E Cheese’s...parties in your life start to take place primarily in your kitchen. Why? Because once it starts to really matter to you what you put into your mouth each and every day, you realize that restaurants aren’t particularly skilled in making these energy-boosting, health-supportive, digestively-friendly meals. (And if the restaurant is good at making such food, your wallet probably isn’t good with parting with all the bills required to pay for it.) Becoming more comfortable in the kitchen pretty much goes hand-in-hand with adopting a more healthy diet. And if you’re not particularly kitchen savvy, or you’re only savvy at making the unhealthy stuff, this might feel a wee bit frightening. Or overwhelming. Or even discouraging. Totally understandable! Becoming your own personal chef is a big, new role for you to take on, which is why this guide is designed to help you adjust to your new job title with ease, fun and little to no stress. Learning to feel cool, calm, collected and confident waltzing into your kitchen (or kitchenette) to whip up something that pleases both your palate AND your body is going to improve your health, happiness and waistline leaps and bounds! It’s really the #1 thing you can (and really; MUST) do in order to take your life to the next level. So let’s intro- duce you to this whole kitchen thing and let’s show you how a plant-partier loves to party in the kitchen. FYI, I’m really going to break things down here. Like maybe a little too down. So if things seem really obvious, just shout out a big fat “DUH” and move on. K? KEEP ME IN THE LOOP! I WANT TO KNOW ALL YOUR DEETS. PARTYINMYPLANTS.COM @PARTYINMYPLANTS [email protected] EQUIPMENT (STUFF YOU’LL USE A LOT.) AND ACTIONS (HOW YOU’LL USE THAT STUFF.) hink back to your foreign language class Smoothies are an absolute vital part of healthy in high school. What was one of the first eating - they’re incredibly rich in nutrients, they T things you learned? (Aside from your can be superbly filling, they’re a wonderful mini- name, the homework policies and how to say meal or meal replacement if weight loss is what “may I please go to the bathroom?” in that lan- you’re after, they’re easy and they’re a simple guage.) VERBS! Right? Those action words. way to up your plant-consumption BIG TIME. Because they’re used so frequently (like in, ummm, every single sentence). And because But it’s not just smoothies you’ll be blending up. there are a few common ones that you use over Plant-partiers love to puree soups in a blender, and over and over again in each language. And, whip up mouthwatering dressings and sauces, really ‘cause, well, they’re that important. creamify puddings and, of course, make beloved banana ice cream. So, like starting Spanish 101 with verbs, I figured we’d be best starting Kitchen Party 101 with the Trust me, your high-speed actions you’ll be doing oh-so-frequently once you blender is about to become start spending more quality time in your kitchen. that one thing that you can’t live without. Maybe even more than your cell phone. Or your boy- #1 TO BLEND. friend. v. to pulverize in an electric object called a blender. > You’ll want to have… It is absolutely ESSENTIAL (yes, you read that - ESSENTIAL) for you to get a high-speed blender A BLENDER in your kitchen ASAP. Even if this means saying » Nutribullet bye bye to HBO (I’m sure you have a friend’s » Vitamix HBO GO login info anyway), not buying those rad new sneakers to add to your sneaker collection or skipping a few monthly pedicures in order to afford one, you’ve got to seriously prioritize get- ting your mitts on a great blender. © 5 EQUIPMENT (STUFF YOU’LL USE A LOT.) AND ACTIONS (HOW YOU’LL USE THAT STUFF.) for you to get at least comfortable with a knife #2 TO CHOP, CUT, DICE, MINCE. and the different types of cuts. v. to make smaller, to separate into more manageable pieces. Doing this > You’ll want to have… requires a knife and a cutting board. Almost everything that you’ll do in the kitchen KNIVES starts with some chopping, cutting, mincing or It’ll be best for you to get a legit good “chef’s dicing of something or other. knife” (those big murder-weapon-looking knives) AND a sharp “paring knife” (those little guys that You’ll cut fruit and veggies to blend or juice (or fisherman seem to carry around). Trust me - you’ll just eat). You’ll dice veggies to throw in salads, use both: A LOT. roast for dinner or sauté for a soup. You’ll mince garlic and ginger to throw into smoothies, sauces Here are my favorites superbly sharp objects: or stews. You’ll chop nuts to throw on oatmeal » A Paring Knife (and then chop a banana to throw on, too). » A Chef’s Knife Option » Another Chef’s Knife Option While nobody’s asking (or expecting) you to have » A 3rd Chef’s Knife Option Top Chef caliber knife skills, it’ll definitely be good © 6 EQUIPMENT (STUFF YOU’LL USE A LOT.) AND ACTIONS (HOW YOU’LL USE THAT STUFF.) A CUTTING BOARD #3 TO WASH. Because what else will you cut on? v. to rub with water, to clean the sur- face of, to rinse. THE CUTS Even though you’ll want to buy as much organic Chop: Typically means small chunks or pieces, produce as possible, you’ll still want to WASH that but could be big pieces (i.e. “chop the apple into organic produce. Just because it’s supposedly 4 pieces” - those pieces would be rather large). pesticide-free doesn’t mean it’s boogers, floor, or cough-free, you feel me? A lot of people handled that produce before it got into your possession, so you’ll want to wash off all its memories from its previous owners. ALSO, in a bunch of fruits and veggies, dirt likes to hide out in secret places. Like kale. Kale can be really “sandy.” If you don’t wash it, your smoothies Dice: Really small pieces. and salads will taste like you brought them to the beach and sprinkled some sand into them. So wash everything! Except for anything with super thick peels that you won’t be eating (obviously). Like: » avocados » pineapple Mince: Teeny tiny pieces, pieces so small you » bananas » watermelon can’t even see that they’re pieces. > What you’ll want to have… A COLANDER Use to rinse chunky things like pasta, peas, and broccoli. FINE MESH STRAINER Use to rinse smaller things like quinoa. © 7 EQUIPMENT (STUFF YOU’LL USE A LOT.) AND ACTIONS (HOW YOU’LL USE THAT STUFF.) #4 BOIL/STEAM. ...nice if you don’t like v. to use high heat to bring water to a boil and to then cook food within that eating a salad bowl full boiling water or using the hot steam of wet soggy lettuce that comes off the top of the boiling water to heat the food. This simple, stress-free, effective cooking method A SALAD SPINNER is used a lot - for just those reasons. Boiling is This isn’t required, but it’s great extra credit. Think pretty much a hands-off approach to cooking, of it like a blow dryer for your hair. I mean, your and is thus really easy to do. I mean, why do you hair can dry fine without it, but it’s going to take think the infamous joke in every rom com ever is much longer, and make your shirt awfully wet in that the sexy but not kitchen savvy character can the process. Same with greens. A salad spinner only cook pasta (or oatmeal)?! Cause ANYONE essentially takes the greens that are all wet from can do it. Maybe even your dog. when you dosed them in water, and whips them around really fast to essentially “spin” off all the You’ll be boiling things like quinoa, pasta, oatmeal, water and make them perfectly dry and clean for beans, frozen veggies and soups on the reg. your salads. (Which is nice if you don’t like eating a salad bowl full of wet soggy lettuce.) You’ll be steaming things like greens (i.e.. kale and spinach) and root veggies (like sweet potatoes and squashes). To boil something: you either add that “some- thing” to a pot of water, put it on the stove, turn up the heat, and watch until the water in the pot starts to bubble, then turn down the heat a bit so it keeps bubbling but doesn’t bubble too hard and bubbles over or add that “something” to a pot that already has water boiling in it and let it bub- ble a bit for a bit.
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