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Henry Firth. BOSH! Healthy Vegan
Bosh! Healthy Vegan
COPYRIGHT
NOTE TO READERS
CONTENTS
FOREWORD. DR RUPY AUJLA. THE DOCTOR’S KITCHEN
WELCOME
WHY EAT PLANTS?
PLANTS ARE GOOD FOR YOU
STILL EAT ALL YOUR FAVOURITE FOODS
DITCH THE DIETS
HEALTHY EATING IS FOR LIFE
THE PLANT SLANT
VEGGIES ARE EASY TO COOK AND GOOD VALUE
DO IT YOUR WAY
The worst of times
Time to change
The best of times
A new you
HOW TO LIVE WELL
SLEEP
How to sleep well
MOVE
As the saying goes, ‘use it or lose it’
Move daily
Exercise your heart weekly
Strengthen your muscles weekly
And stretch …
Find a form of exercise that you love
RELAX
LOVE YOURSELF
LOVE OTHERS
LIVE WITH PURPOSE
HOW TO EAT WELL
1 The Rainbow Ratio: 50/25/25
2 Mix Up Your Plate
Green
Red
White
Purple and blue
Yellow and orange
Mix up your protein sources
3 Eat Your Greens
4 Aim for 80/20
5 Get Your Vitamins
Vitamin B12
Vitamin D
Omega-3 and Omega-6 Fatty Acids
Iodine
Iron
Calcium
Magnesium
Vitamin A
Zinc
1 Watch your calories
2 Consider your relationship with food
3 Avoid fad diets or transformations
… are easy, quick, healthy and delicious
… have been fine-tuned for your health
… are in line with trusted dietary recommendations
… are balanced in line with UK guidelines
We’ve catered for dietary requirements
LOW FAT. LOW SUGAR. FULL OF FIBRE. PROTEIN PACKED
FANTASTIC FEASTS FOR EVERYONE
HIGH FIBRE
HIGH PROTEIN
GLUTEN-FREE
LOW SUGAR
LOW FAT
LOWER CALORIE
EAT THE RAINBOW
VEGGIE MEAT
WHOLE FOODS PLANT-BASED
HOT & SPICY
PARTY FOOD
ULTIMATE VEG TACOS
TOFU YAKI BOSH!
PUTTANESCA POTATO STEW
HEALTHY SAAG PANEER
NASI GORENG
KEEMA ALOO
SPICY SZECHUAN-STYLE SHIITAKE STIR-FRY
TOM YUMMO SOUP
MIXED VEG KATSU CURRY
CRISPY TOFU SATAY BITES
INDIAN SPICED TOMATO SOUP
MUSHROOM SOUP
SPICY LENTIL SOUP
ZINGY WATERMELON SALAD
NIÇOISE SALAD
BOSH! BURNT AUBERGINE
SATAY SALAD
CAESAR SALAD
MIDDLE-EASTERN SPICED CHICKPEA SALAD
SALSA VERDE COUSCOUS
RAINBOW STIR-FRY
OVEN-ROASTED SALMON TOFU STEAKS
GREEN SHAKSHUKA
BBQ PORTOBELLO & POTATO SALAD
SUPER SUSHI SALAD
JERK JACKFRUIT SALAD ’Ν’ BEANS
THAI TEMPEH SALAD
BRAISED JACK CHILLI
FEIJOADA & ’SLAW
HEARTY, HERBY STEW
JAMMIN’ JAMBALAYA
BANGIN’ BOLOGNESE
‘CHORIZO’ PASTA
PASTA E FAGIOLI
BBQ SLOPPY JACKETS
TOTAL PROTEIN CHILLI
THAI NO-FISHCAKES
GOAN-STYLE CURRY
ASIAN-STYLE RISOTTO
CAT’S CURRYFLOWER
EMJ’S HEARTY HOTPOT
SUNNY SRI LANKAN CURRY
SALAD LASAGNE
EASY & HEALTHY ROAST DINNER
MEATY MUSHROOM PIE
HEALTHIER PIZZA DOUGH
PEPPERONI & PESTO PIZZA
TEXAS BBQ PIZZA
BBQ BOURBON SAUCE
HOISIN JACKFRUIT PIZZA
HOISIN SAUCE
LEGENDARY RENDANG
NOT-THAT-NAUGHTY BURGER WITH FRISBEE FRIES
MEATBALLS WITH MASH & GRAVY
CRISPY, STICKY TOFU WITH PAK CHOI WOK-TOSSED RICE
ANNA’S BLUEBERRY TOAST LOAF
CHOCOLATE & BANANA MUFFINS
SALTED CARAMEL APPLE CRUMBLE & CUSTARD
BANANA & CHOCOLATE MOUSSE
BAKEWELL BOSH! BALLS
COOKIE DOUGH BOSH! BALLS
BOSH! BROWNIE BALLS
JACKED FLAPJACKS
BANANA BERRY ICE CREAM
PBJ THUMBPRINT COOKIES
GREEN GODDESS SMOOTHIE
BERRY BOOST SMOOTHIE
BANANA, OAT & NUT SMOOTHIE
CHARLIE’S SAUSAGE SCRAMBLE
TROPICAL OVERNIGHT OATS
MEXI BREAKFAST
MAPLE PECAN GRANOLA
BARCELONA BREAKFAST BURRITO
BOSH! BARS
BREAKFAST OF CHAMPIGNONS
SUMMER BERRY GRANOLA BOWL
HEALTHY BANANA FRENCH TOAST
GARDEN PARTY BREAKFAST BOWL
ALPHABETICAL LIST OF RECIPES
ABOUT THE PUBLISHER
