Читать книгу The Greenprint - Marco Borges - Страница 6
ОглавлениеCONTENTS
INTRODUCTION: By Jay-Z & Beyoncé
GETTING STARTED: Welcome to the Greenprint!
LAW 1: EAT MORE PLANTS AND EAT LESS OF EVERYTHING ELSE
LAW 2: NOBODY EVER PLANS TO FAIL – PEOPLE JUST FAIL TO PLAN
LAW 5: PROTECT YOUR HEART
LAW 6: TAKE CARE OF YOUR MIND
LAW 7: FAST FOR HEALTH AND LONGEVITY
LAW 8: THINK ABOUT THE EARTH BEFORE YOU EAT
LAW 9: LOVE FOOD THAT LOVES YOU BACK
LAW 10: MOVEMENT BEGETS MOVEMENT
LAW 11: TRASH MUST BE TAKEN OUT
LAW 12: THE WORLD DOESN’T NEED US TO SURVIVE – WE NEED THE WORLD TO SURVIVE
LAW 13: CHANGE STARTS WITH YOU
LAW 14: THE BEST STARTING POINT IS TODAY
LAW 15: PERFECTION CAN BE THE ENEMY OF PROGRESS
LAW 16: LISTEN TO YOUR BODY
LAW 17: FOCUS ON WHAT YOU CAN EAT, NOT WHAT YOU CAN’T
LAW 18: PLANTS HAVE ALL THE POWER WE NEED
LAW 19: A BEHAVIOUR THAT IS REWARDED WILL BE REPEATED
LAW 20: YOU CANNOT GIVE WHAT YOU DO NOT HAVE
LAW 21: BRING MINDFULNESS TO EATING
LAW 22: PRACTISE KAIZEN
PART 2: LIVING THE GREENPRINT LAWS
THE THREE TRANSITIONAL TIERS
TIER 1: THE GRADUAL SHIFT
TIER 2: THE RAMP-UP
TIER 3: THE FULL-ON
THE 44-DAY FULL-ON GREENPRINT DIET
THE GREENPRINT RECIPES
TIER 1: RECIPES
ALMOND BUTTER AND BANANA GREEN SMOOTHIE
PUMPKIN PIE SMOOTHIE
APPLE PIE SMOOTHIE
BANANA-WALNUT OVERNIGHT OATS
HERBED WHITE BEAN AND PEA SALAD
RAW BROCCOLI SALAD
RAW VEGGIE SALAD
RAW RAINBOW SALAD
VEGAN MINESTRONE SOUP
MAGGIE’S SPICY AUBERGINE STIR-FRY
AVOCADO AND BROCCOLI LETTUCE CUPS
BLACK BEAN AND KALE WRAP
TIER 2: RECIPES
PEANUT BUTTER SMOOTHIE BOWL
HOMEMADE GRANOLA
CHIA OAT PEANUT BUTTER PARFAIT
BLUEBERRY BLISS BOWL
HEARTS OF PALM AND PEA PASTA SALAD
AVOCADO TOAST WITH SUNFLOWER SEEDS AND SPROUTS
SHREDDED BRUSSELS SPROUTS SALAD
SWEET POTATO TOAST WITH HUMMUS AND BROCCOLI SPROUTS
MEXICAN-INSPIRED BEAN SALAD
SPLIT PEA SOUP
SPINACH AND MUSHROOM GNOCCHI WITH WALNUT MEAT
LOADED SWEET POTATO
MUSHROOM ‘CHORIZO’ LETTUCE TACOS
CHICKPEA NO-TUNA SALAD SANDWICH
CHICKPEA AND AVOCADO BURGERS
TIER 3: RECIPES
BANANA-NUT QUINOA BOWL
ALMOND GRANOLA OAT CUP
HOMEMADE OAT MILK
DRIED FRUIT BROWN RICE PORRIDGE
KALE BREAKFAST SALAD
SPINACH TORTILLA
ALMOND BUTTER AND BLUEBERRY SWEET POTATO TOAST
BLT BREAKFAST SANDWICH
SWEET POTATO AND BLACK BEAN SALAD BOWL
BLACK BEAN AND SQUASH QUINOA BOWL
TERIYAKI SUSHI BOWL
COURGETTE AND SQUASH POTATO BOWL
RAINBOW QUINOA BOWL
GRILLED ARTICHOKE AND BLACK BEAN BOWL
SUGAR SNAP PEA AND CARROT NOODLES
SPINACH AND KALE PASTA WITH CRISPY BRUSSELS SPROUTS
CASHEW CHEESE PASTA
SPINACH CREAM PASTA
MAINS: MAIN DISH SALADS
QUINOA VEGGIE SALAD WITH SUNFLOWER SEED ‘PARMESAN’
THAI PEANUT AND QUINOA SALAD
ROASTED SWEDE AND KALE SALAD
MAINS: OTHER
LENTIL AND BEAN CHILLI SOUP
RED LENTIL DAL
SAUTÉED BELUGA LENTILS AND BUTTERNUT SQUASH
BRAISED BELUGA LENTILS WITH KALE
SPICY BBQ GRILLED AUBERGINE STEAKS
BLACK BEANS AND YUCA WITH JASMINE RICE AND AVOCADO
VEGGIE FRIED RICE
HUMMUS
CUBAN BLACK BEANS
DESSERTS AND TREATS: ALL TIERS
CINNAMON BREAD
HEMP HEART FRUIT SALAD
BERRY CHIA PUDDING
PEANUT BUTTER AND JAM CHIA PUDDING
PINEAPPLE NICE CREAM
BANANA NICE CREAM BOWL WITH PECANS
WATERMELON ICE LOLLIES
SORBET
CONCLUSION: Be the Greenprint
ACKNOWLEDGMENTS
RESOURCES
SELECTED REFERENCES
LIST OF SEARCHABLE TERMS
About the Publisher
