THE WELL MADE RECIPE BOOK simple whole-food, plant-based, recipes to bring healing + nourishment to your everyday life. by Chelsea Caravella 1 My hope is that the words and creations in this book are catalysts for positive change; small sparks that ignite a fire of active passion for health, healing and holistic wellness, for you and for all. Sending all my gratitude and love to you. xx chelsea All recipes and photos in this book (unless otherwise sourced and noted) belong to Well Made Nutrition LLC. If you’d like to share, just be sure to properly cite the source! Tag @wellmade.nutrition or use #foodwellmade on Instagram, or reference wellmadenutrition.com 2 ABOUT THIS BOOK AND WELL MADE Thank you for taking the time to download this book! I promise the recipes in here are to bring more nourishment and balance to your everyday life. They are simple, nutri- tious, and created with lots of love and positive energy from me to you. Each recipe is plant-based, gluten- free and contains whole food ingre- dients. Local, fresh and organic in- gredients are best, but do the best you can with what you have! The aim of this book is to show how to create plant-based meals that are not only delicious but serve as functional medicine to heal your body on all levels: mind, body and spirit. Every ingredient we choose has the ability to promote healing, balance and har- mony in our body. However, the most important component to each of these reci- pes - the key ingredient - is YOU. The energy you bring into your kitchen directly transfers to the food you eat. So, I encourage you to go into cooking with an open heart and an open mind. Source, cook and eat your creations with intention! Most of all, have fun and enjoy. Hi! I'm Chelsea. I’m a Nutritionist based out of Montclair and the creator of Well Made: a holistic, plant-based nutrition practice that teaches how to use whole food from na- ture to prevent disease and promote healing, health and wellness. A lot of effort went into creating the recipes for this book, because to be honest - I'm a "throw a little of this and a pinch of that in the pan and see how it turns out" kind of cook. While the precise measurements may need a little work, the ef- fort and energy behind these creations are totally present. To learn more about transi- tioning into a plant-based lifestyle, check out wellmadenutrition.com. I also share lots of other fun, yummy recipes and post the latest in nutrition research on my social media @wellmade.nutrition . 3 PLANT-BASED NUTRITION WHAT IS “PLANT-BASED”? While a plant-based style of eating can look different for many people, it is cen- tered on whole plant foods that are un- processed or minimally processed. It is based on the consumption of fruits, vege- tables, whole grains, nuts, seeds and leg- umes. Plant-based diets either exclude or minimize animal products including meat, chicken, fish, eggs and dairy prod- ucts. Plant-based ≠ vegan, but it can if that’s what works for you and your body. For the purpose of this book and these recipes, plant-based here means no ani- mal or animal-derived products, no re- fined grains or refined sugar and lots of fruit, veggies and whole plant foods. A plant-based way of eating is loaded with fiber, antioxidants, phytonutrients, vita- mins and minerals (it’s no wonder a plant-based method of eating has been scien- tifically proven to be the best in disease prevention). Following a plant-based diet offers a plethora of health benefits including lower risk of cancer, heart disease, obesity, diabetes and chronic disease like arthritis. Going plant-based also lowers your cholesterol, blood pres- sure and blood sugar and greatly im- proves overall quality of life, includ- ing decreased feelings of anxiety and depression, improved physical stamina and overall health, vitality and wellness. 4 SO WHAT CAN YOU EAT ON A PLANT-BASED DIET? The right answer: whatever makes you feel good. This all about listening to your body to find what nourishes YOU best. Think of what grows from the earth, what comes from nature. That’s plant-based. All plants contain phytonutrients, fiber, vita- mins and minerals, but certain groups contain unique nutritive properties. GREENS SPICES HEALTHY FATS LEGUMES/ PROTEIN FRESH VEGETABLES HERBS SEEDS PLUS MORE 5 6 IN THIS BOOK BREAKFAST OVERNIGHT OATS / 20 TOFU SCRAMBLE / 22 SWEET POTATO PANCAKES / 24 LUNCH / DINNER PASTA BRUSCHETTA / 26 7-MINUTE DINNER / 28 FALAFEL / 30 MACROBIOTIC BOWL / 32 CAULIFLOWER FRIED RICE / 34 BLENDS MACA COCONUT YOGURT / 38 VANILLA BLUEBERRY CASHEW YOGURT / 40 TROPICAL GREEN SMOOTHIE / 21 GET THE FULL VERSION soon to be available for purchase at wellmadenutrition.com BREAKFAST/BRUNCH SWEET TREATS OATS (5) DATE BALLS TOFU SCRAMBLES (5) BLACK BEAN BROWNIES SWEET POTATO PANCAKES BANANA NICE CREAM BLACK BEAN SCRAMBLE BLACK BEAN + SWEET SMOOTHIES + BLENDS POTATO TORTILLA VANILLA BLUEBERRY SMOOTHIE BUDDHA BOWL IDEAS (4) TROPICAL GREEN SMOOTHIE ADAPTOGEN ELIXIR PASTA GOLDEN MYLK PASTA BRUSCHETTA 7-MINUTE PASTA DINNER SOUPS + CHILIS BROCCOLI + "CHEESE" PASTA WHITE BEAN STEW PASTA WITH PESTO SAUCE VEGGIE CHILI WILD MUSHROOM PASTA CAULIFLOWER SOUP PASTA WITH TOMATO SAUCE VEGETABLE SOUP SPINACH + "FETA" PASTA MEDITERRANEAN PASTA SNACKS, SIDES + MORE. PASTA WITH KALE + MUSHROOMS ENERGY BITES BANANA NUT MUFFINS BEANS + LEGUMES SWEET POTATO FRIES CHICKPEA SALAD SPICY TURMERIC CAULIFLOWER FALAFEL CAULIFLOWER FRIED RICE BLACK BEAN BURGER HUMMUS + AVOCADO TOAST CHIPOTLE BOWL FIG, DATE + PB SNACK BOWL WHITE BEAN BOLOGNESE MACA COCONUT YOGURT QUINOA + CHICKPEA SALAD BLUEBERRY CASHEW YOGURT GREEK CHICKPEA SALAD HOMEMADE TRAIL MIX 8 before we get started A FEW MORE TIPS • Shop local, organic and seasonal when possible. Your local farmers’ market is the best place to start for the freshest ingredients. • If you are planning on adding any ingredients or foods to these recipes, always check the ingredients. If you do not understand something in the ingredients list - chances are your body won’t recognize it either. • Feel free to experiment and have fun in the kitchen! Remember this for YOU. Choose the spices, herbs and ingredients that you feel nourish YOUR body best! • Meal prepping is one of the best tools to help implement healthy lifestyle changes throughout the week. Create an eating plan at the beginning of the week, make sure to food shop and prep a few meals so that your week runs much more smoothly. At the end of this book you’ll find a Weekly Meal Planner that can help you organize your reci- pes, meal prep and food shopping for the week. • Let nourishment be the goal of each meal and food you put into your body. • In additon to using the recipes in this book to create a more balanced, healthy life, you can also: • Choose organic, non-GMO ingredients. • Drink more water. • Meditate, pray and practice gratitude. • Move your body everyday. • Be kind to people. Spread love, be love, love yourself! • Eat lots of plants, especially fruits and vegetables. • Take action in creating the change you want to see in this world. 9 RECOMMENDED BRANDS CATEGORY BEST BRANDS NOTES Bob’s Red Mill organic, Choose organic, gluten-free, whole- OATS gluten-free rolled oats grain rolled or steel cut oats Depends on individual wants, needs, concerns and goals. SW Protein is PROTEIN Sun Warrior Raw Vegan organic, vegan, plant-based, GMO- POWDER Blend free, all natural and has a complete amino acid profile which aids in muscle recovery and stable energy. Crazy Richard’s or Brad’s Only ingredients should be the nuts - NUTS Organics no added sugars, oils, salt, etc. Choose plain/unsweetened then add your own ingredients since the flavored kinds can add sugar and Kite Hill Plain Unsweetened other unnecessary ingredients. The YOGURT Almond Milk Yogurt only ingredients in yogurt should be the base ingredient (i.e. almond milk) and the added probiotics and healthy bacteria. Choose organic and non-GMO. Read ingredients to avoid artificial Nasoya - tofu additives. Tempeh - fermented SOY soybeans PS The phytoestrogen in soy is Edamame - whole soybeans thousands of times weaker than the actual hormone in our body. Great source of plant-based protein. Bulk, dried Like anything else, check ingredients. These guys are loaded In cardboard (no salt added) LEGUMES with fiber and are a great option for Canned (BPA-free, no salt a quick and easy meal - so be sure to added) stock up on them weekly. 10 RECOMMENDED BRANDS cont. CATEGORY BEST BRANDS NOTES Gluten-free whole grain or bean/ Banza - chickpea pasta lentil-based pasta. Quinoa, red lentil, PASTA black bean, chickpea pastas are all Trader Joe’s Red Lentil pasta great options. Read the ingredients. Use healthy portion size. Italian Cold-Pressed Extra Virgin Olive Oil Check the ingredients. There should OILS + COOKING Chosen Foods Avocado Oil be no add-ins besides the oil itself; SPRAY spray no propellants or filler oils (soybean, corn, canola, sunflower, etc). Chosen Foods Coconut Oil spray Ezekiel - whole grain sprouted bread Sprouted grains are more easily digestible and their nutrients are Food for Life - gluten-free, BREAD more readily available / absorbable whole grain bread by the body. Choose whole grains vs. Manna Organics - gluten free refined. ancient grains bread Hawthorne Valley - sauerkraut Gut health! No added sugars, oils or ingredients. What the food is - the Sunja’s - kimchi FERMENTED ingredients should be. FOODS Kite Hill - almond milk For easy demo on homemade yogurt (plain/ unsweetened) sauerkraut check out YouTube. GT’s - kombucha Check the ingredients! Make sure it’s Homemade is nice, but NON-DAIRY carageenan-free (carageenan is a Califia Farms Unsweetened ALTERNATIVES thickenng/binding agent that’s also Almond Milk is great, too.