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Plant-Based Starter Pack INTRODUCTION Plant-Based Starter Pack INTRODUCTION Welcome INSIDE YOU’LL FIND A SPECIAL PACK OF MATERIALS I PUT TOGETHER TO GET YOU STARTED WITH PLANT-BASED COOKING AND LIFESTYLE. Including 5 exclusive recipes not available on my website. But first, click here to watch a short welcome video from me on how to get the most out of this Plant-Based Starter Pack! And for more resources, please check out my Resources guide on my website which I keep up to date with the best in Plant-Based cooking and lifestyle. HERE’S WHAT’S INCLUDED: 2 Welcome Video » 3 My Fresh Produce Shopping Checklist 4 My Dry Goods Shopping Checklist 5 My Quick Reference to Grains and Seeds Cooking Times 6 Exclusive Plant-Based Recipes Just for You!” Copyright © Ramses Bravo · PLANT-BASED STARTER PACK 2 SHOPPING CHECKLIST Print this out and use it to plan your plant-based shopping trips. This is the same list I use myself when planning my grocery runs. Fresh Produce Shopping Checklist FRUITS VEGETABLES ___ Apples ___ Artichokes ___ Mushrooms Crimmini ___ Apricots ___ Asparagus ___ Mushrooms Oyster ___ Avocado ___ Baby Bok Choy ___ Mushrooms Portabella ___ Banana ___ Beans Green ___ Mushrooms Shitake ___ Banana Plantain ___ Beans Romano ___ Mushrooms White ___ Berry Black ___ Beans Wax ___ Onions Green ___ Berry Blue ___ Beets Red ___ Onions Leeks ___ Berry Rasp ___ Beets Yellow ___ Onions Red ___ Berry Straw ___ Bell Peppers Green ___ Onions Shallots ___ Cherries ___ Bell Peppers Orange ___ Onions White ___ Citrus Blood Orng ___ Bell Peppers Red ___ Onions Yellow ___ Citrus Grapefruit ___ Bell Peppers Yellow ___ Peas Sugar Snap ___ Citrus Lemons ___ Broccoli ___ Potatoes Purple ___ Citrus Limes ___ Broccolini ___ Potatoes Red ___ Citrus Oranges ___ Brussel Sprouts ___ Potatoes Sweet ___ Citrus Tangerines ___ Cabbage Napa ___ Potatoes Yukon ___ Coconuts ___ Cabbage Red ___ Radishes ___ Figs ___ Cabbage Green ___ Root Celery ___ Grapes Green ___ Cactus Leaves ___ Root Parsnips ___ Grapes Red ___ Carrots ___ Root Rutabegas ___ Guavas ___ Carrots Baby ___ Root Turnips ___ Jicama ___ Cauliflower ___ Spinach Baby ___ Kiwis ___ Celery 24 Count ___ Squash Acorn ___ Mango ___ Chayote ___ Squash Butternut ___ Melon Canteloupe ___ Corn ___ Squash Kabocha ___ Melon Galia ___ Cucumbers ___ Squash Red Kuri ___ Melon Honeydew ___ Edamame ___ Tomatillos ___ Melon Orange Hney ___ Eggplant ___ Tomatoes ___ Melon Sharylin ___ Eggplant Japanese ___ Tomatoes Cherry ___ Melon Water ___ Fennel ___ Tomatoes Heirloom ___ Melon Water Yellow ___ Garlic ___ Yams ___ Nectarines ___ Ginger ___ Zuchinni ___ Papaya ___ Greens Arugula ___ Herb Basil ___ Papaya Green ___ Greens Collard ___ Herb Chives ___ Peaches ___ Greens Kale-Dino ___ Herb Cilantro ___ Pears ___ Greens Chard ___ Herb Epazote ___ Persimon ___ Lemon Grass ___ Herb Mint ___ Persimon Fuyu ___ Lettuc Romaine ___ Herb Parsley ___ Pineapple ___ Lettuce Green Leaf ___ Herb Rosemary ___ Plouts ___ Lettuce Mix Greens ___ Herb Sage ___ Plums ___ Lettuce Red Leaf ___ Herb Tarragon ___ Pomegranates ___ Lettuce Watercress ___ Herb Thyme Copyright © Ramses Bravo · PLANT-BASED STARTER PACK 3 SHOPPING CHECKLIST Print this out and use it to plan your plant-based shopping trips. This is the same list I use myself when planning my grocery runs. Dry Goods Shopping Checklist SPICES NUTS & SEEDS BEANS & GRAINS ___ Basil ___ Almonds ___ Beans Black ___ Bayleaf ___ Cashews ___ Beans Calypso ___ Cajun Spice ___ Flax Seed ___ Beans Christmas ___ Caraway Seed ___ Hazelnuts ___ Beans Peeled Fava ___ Celery Seed ___ Macadamias ___ Beans Peruano ___ Coriander ___ Pecans ___ Beans Pinto ___ Cumin ___ Pinenuts ___ Beans Rattlesnake ___ Curry Powder ___ Pistachios ___ Beans Red ___ Fennel Seeds ___ Pumpkin Seeds ___ Beans Soldier ___ Fennugreek ___ Sesame Seeds ___ Beans Split Mung ___ Garam Masala ___ Sunflower Seeds ___ Beans White ___ Garlic Flakes ___ Shreded Coconut ___ Black Eyed Peas ___ Mustard Seed ___ Walnuts ___ Buckwheat ___ Nutmeg ___ Garbanzos ___ ___ Onion Flakes PACKAGED ITEMS Lentils Brown ___ Orange Rind ___ Lentils French ___ Oregano ___ Agar Flakes ___ Lentils Red ___ Parsley ___ Almond Butter ___ Lentils Yellow ___ Pepper ___ Apple Sauce ___ Oats Groats ___ Saffron ___ Chopped Tomatoes ___ Oats Rolled ___ Smoked Paprika ___ Hearts Of Palm ___ Oats Steelcut ___ Tarragon ___ Juice Pineapple ___ Polenta ___ Thyme ___ Kelp Nooddles ___ Quinoa Dark ___ Lasagna Noodles ___ Quinoa Yellow ___ DRIED FRUIT ___ Milk Almond Rice Black ___ Milk Coconut ___ Rice Long Grain ___ Apricots ___ Milk Soy Silk ___ Rice Red ___ Cherries ___ Mustard Ground ___ Rice Short Grain ___ Figs ___ Mustard Yellow ___ Rice White ___ Mango ___ Nori ___ Rice Wild ___ Nectarines ___ Parchment Paper ___ Split Pea Green ___ Peaches ___ Pasta Lasagna ___ Split Pea Yellow ___ Prunes ___ Pasta Penne ___ Raisins ___ Pasta Spaghetti KEPT COLD ___ Vanilla Beans ___ Vanilla Extract ___ Tempeh ___ Vinegar Apple Cider ___ Tofu ___ Vinegar Balsamic ___ Frozen Corn ___ Vinegar Rice ___ Frozen Peas ___ Vinegar Sherry Copyright © Ramses Bravo · PLANT-BASED STARTER PACK 4 GRAINS & SEEDS Cheat sheet for cooking all your grains. Start by putting the dry grains with the appropriate amount of cold vegetable broth in a pot. Bring them to a simmer and give the grains a stir using a slotted spoon. Reduce the heat to low and cover the pot with a lid. If you are using a rice cooker, follow the same ratio, and follow the manufacturer’s instructions. GRAIN RATIO COOKING TIME Quinoa, yellow 2 to 1 25 minutes Quino, red or black 2 to 1 30 minutes Brown Rice, long grain 2 to 1 35 minutes Brown Rice, short grain 2 to 1 40 minutes Red Rice 1.75 to 1 25 minutes Black Rice 1.75 to 1 35 minutes Buckwheat 2 to 1 15 minutes Polenta 4 to 1 20 minutes Copyright © Ramses Bravo · PLANT-BASED STARTER PACK 5 RECIPES Beluga Lentil and Plantain Stew YIELD: 6 SERVINGS This dish is a perfect contrast between the earthy flavored lentils and sweet plantains. • 1½ cups beluga lentils • 2 quarts vegetable broth • 1 small yellow onion, chopped • 1 celery rib, chopped • 1 leek, white and light green parts only, chopped • 1 shallot chopped • 6 garlic cloves, minced • 1 teaspoon granulated onion • 1 teaspoon granulated garlic • 2 ripe plantains, (must be half yellow half brown) Rinse the lentils in a colander and place them in a medium size pot with the vegetable broth. Bring them to a simmer over medium high heat, then reduce heat to medium and cook for 25 minutes. (During this time skim away any foam that forms at the top with a ladle). Add the rest of the ingredients except for the plantains and cook for 20 more minutes. Peel and dice the plantains. Add them to the pot and cook until the len- tils are completely cooked. Copyright © Ramses Bravo · PLANT-BASED STARTER PACK 6 RECIPES Garam Masala Lentils YIELD: 4 PORTIONS I love Indian food and although I’ve never been there, this dish gets many compliments from people of Indian descent who taste it. • 1½ cups of red or yellow split lentils • 2 quarts vegetable broth • 1 tablespoons garam masala spice • 1 cup diced yellow onion • 1 cup diced celery • 1 tablespoon chopped garlic • 2 cups diced pineapple • 1 cup shredded carrots • ¼ cup raisins • 2 cups arugula Rinse the lentils in a colander, then place them in a 4 quart pot with the vegetable broth and bring them to a simmer over medium high heat. Cook them for about 20 minutes stirring occasionally. During that time skim any foam that forms at the top. Reduce the heat to medium low and add the garam masala, onion, celery and garlic to the pot and cook them for another 15 minutes. At this point the lentils should be fully cooked. Add the pineapple, carrots and raisins and cook for 5 more minutes. Mix in the arugula right before serving. Copyright © Ramses Bravo · PLANT-BASED STARTER PACK 7 RECIPES Butternut Squash and Apple Soup YIELD: 6 SERVINGS This soup is a perfect blend of sweet and tart flavors. • 1 medium size butternut squash • 1 small red onion • 1 leek, white & light green part only • 1 celery rib • 2 shallots • 5-6 garlic cloves • 1 cup sugar free apple sauce • 3 quarts vegetable broth • 3 tart apples such granny smith, gala or fuji • 2 inch piece of peeled ginger Preheat convection oven to 350 degrees F. or regular oven to 400 degrees F. Cut the butternut squash in half length-wise and remove the seeds. Place the two halves skin side up on a baking tray and roast in the oven until fork tender (about 30 minutes, this step can be done up to three days in advance). Meanwhile, peel and dice the onion, leek, celery, shallots and garlic. Put them in a large pot and dry saute over medium heat until the vegetables and the bottom of the pot turn brown (about 10-12 minutes). Add the apple sauce to the pot and cook for two more minutes. Remove the squash from the oven and take the skin off. Add the squash and vegetable broth to the pot and cook for 20 minutes. Afterwards, peel and dice the apples and add them to the pot along with the ginger. Put the soup in a high speed blender until smooth. Serve hot. Chef’s note: for an added touch, you can peel and dice one of the apples and roast them in the oven until golden brown.
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