Add ¼ cup of vegetable stock and simmer for 3
to 4 minutes. Add the tomatoes, garbanzos, and the rest of the vegetable stock. Simmer until the
green beans are tender . Most of the liquid will be absorbed. Roasted Carrots with Fresh Rosemary
1 teaspoon ghee or olive oil
1 teaspoon curry powder
1 teaspoon dill, dried
1 teaspoon nutmeg
1 tablespoon fresh rosemary leaves, removed from stem and
coarsely chopped
1 teaspoon Braggs Liquid Amino Acid or tamari sauce
6 lar ge carrots, peeled and cut into 1-inch cubes
 
Whisk together everything except the carrots in a lar ge mixing bowl. Add the carrots and toss with
your hands until well  coated. On a sprayed sheet pan, lay out the carrots and roast in a 350-degree
oven. Roast until tender , about 20 minutes. Raspberry T ofu Sorbet
One 10-ounce bag raspberries, frozen (or ganic)
One 10-ounce bag strawberries, frozen (or ganic)One 12-ounce container Mori Nu or silken tofu, low-fat, firm
or extra firm
¼ cup maple syrup
1 teaspoon vanilla extract
¼ teaspoon cloves
T oasted coconut flakes
T oasted sliced almonds
 
In a food processor , pulse berries until almost smooth. Add tofu and continue to puree; add maple
syrup, vanilla, and cl oves. Continue to puree until a smooth texture is achieved. Remove from the
food processor and scoop out into bowls. Garnish with toasted coconut flakes and toasted sliced
almonds. Store any leftovers in the freezer . MEXICAN CUISINE
T ortilla Soup with A vocado and Cilantr o
Black Bean and Sweet Potato Enchiladas
Spanish Rice
Mango and T omato Salsa
Baked V anilla Flan with Maple Syrup
 
T ortilla Soup with A vocado and Cilantro
2 teaspoons ghee
1 cup leeks, chopped
1 teaspoon Braggs Liquid Amino Acid or tamari sauce
1 teaspoon black pepper
½ teaspoon red chili flakes
1 teaspoon chili powder (mild)
1 teaspoon cumin
1 cup carrots, cut into bite-size pieces
½ cup green bell pepper , chopped
4 cups vegetable stock
1 cup corn, fresh or frozen (or ganic)
¼ cup roasted pepper , fresh or from a jar , chopped
2 corn tortillas, cut into 1-inch-thick strips
1 cup fresh avocado, cubed¼ cup, packed, cilantro, chopped
Several sprigs cilantro with stems (for garnish)
 
In a soup pot, heat 1  teaspoon of the ghee and add the leeks. Add the Braggs, pepper , and other
spices. Sau té for 1 minute. Next, add the carrots and bell pepper . Sauté for 2 minutes and then add ½
cup v egetable stock. C ontinue to simmer 4  to 5 minutes. Add the corn, roasted pepper , and the rest of
the stock. Allow the soup to simmer until  the carrots are almost soft. In a small sauté pan, heat the
remaining 1 teaspoon of ghee and add the tortillas. Quickly stir -fry the tortillas until they become
crisp. Remove from heat and stir the tortillas into the soup along with the chopped cilantro. Divide
the avocad o among individual bowls. Ladl e the soup over the avocado and garnish with the cilantro
sprigs. Serve right away . Black Bean and Sweet Potato Enchiladas
1 cup black beans, soaked overnight, or one 12-ounce can
or ganic black beans
2 cups sweet potato, peeled and cubed into small pieces
1 teaspoon ghee
1 cup leeks, chopped
1 teaspoon black pepper
½ teaspoon red chili flakes
1 tablespoon Braggs Liquid Amino Acid or tamari sauce
1 cup spinach or chard, chopped
½ teaspoon cinnamon
1 teaspoon oregano
1 teaspoon cumin
V egetable stock
¼ cup cilantro, stems removed and chopped
 
If you  are using dried  black beans, place the beans in a 3-or 4-quart pot, fill with water to a least 3
inches above the beans. Allow the black beans to cook until tender , about 1 hour . Rep lenish the water
as nec essary . Drain the beans from the pot  when they become tender . Bring a 2-quart pot of water to
a boil , add sweet potatoes and boil for 5 m inutes. The potatoes will be almost soft. Drain potatoes
and set aside. In a sauté pan, heat t he ghee and add the leeks, add pepper , chili flakes, and Braggs. Allow the
leeks to simmer 2 to 3 minutes. Reduce heat and add the cooked black beans and cooked sweet
potatoes. Continue to simmer on low heat. Add some vegetable stock if the mixture becomes too dry .Add t he gr eens to the mixture as it continues to simmer . Add the remaining spices. W ith a fork,
gently mash the ingredients together as they simmer . Stir in the cilantro and remove from the heat. Set aside. Enchilada Sauce
Y ou can pur chase a good-quality or ganic enchilada sauce at the  health food
stor e or make the following r ecipe. 1 teaspoon ghee
1 cup leeks or onions
1 teaspoon black pepper
1 teaspoon Braggs Liquid Amino Acid or tamari sauce
3 cups or 5 medium-size tomatoes, chopped (peeling and
seeding optional)
1 teaspoon cumin
1 teaspoon coriander
2 teaspoons chili powder
1 cup tomato juice or vegetable stock
1 package of 12 corn tortillas
 
Heat the ghee in a s auté pan; add the leeks or onions, pepper , and Braggs. Allow  the leeks to
simmer 2 to 3 minut es. As the leeks begin to brown slightly , add the tomatoes and the rest of the
spices. Slowly add th e juice and continue to simmer for 20 to 30 minutes allowin g the juices to
reduce. Pu ree in a blender or use a hand b lender . This sauce should be smooth and a little bit thick. Heat the tortillas in a sauté pan one at a time. Place some of the sauce in a shallow pan and dip the
heated tort illa on both sides into the sauce. T ransfer into a sprayed baking pan. Fill th e heated tortilla
with the filling and roll over , tucking in each side. Repeat this procedure for each of the tortillas you
want to fill. Pour the remaining sauce over the rolled tortillas and bake covered at 35 0 degrees for 20
to 30 minu tes. Y ou can add dairy or soy cheese on top if you want. Garnish with freshly chopped
cilantro. Spanish Rice
1 cup basmati rice, or ganic, rinsed
2 cups plus 1 tablespoon vegetable stock
1 teaspoon ghee
½ cup leeks or onions
½ teaspoon black pepper
1 teaspoon Braggs Liquid Amino Acid or tamari sauce
1 teaspoon paprika1 teaspoon chili powder
1 teaspoon cumin
½ cup corn, fresh or or ganic, frozen and defrosted
½ cup peas, fresh or or ganic, frozen and defrosted
 
Combine t he rice and 2 cups stock and cook in a rice cooker or on the stove until tender . In a
separate sauté pan, heat the ghee. Add the leeks, pepper , and Braggs, allowing the leeks to brown
slightly . Add the rem aining spices, corn, peas, and tablespoon of vegetable stock. Simmer for 1
minute. Stir the paprika mixture into the cooked rice. Mango and T omato Salsa
1 cup fresh mango or papaya, cubed
¼ cup orange or apple juice
¼ cup cilantro, chopped and loosely packed
¼ cup leeks or green onions, chopped (sauté leeks slightly first)
1 tablespoon lemon juice
1 tablespoon maple syrup
1 teaspoon coriander
½ teaspoon allspice
½ teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon cardamom, ground
¼ teaspoon crushed red pepper (cayenne)
 
Combine together , chill, and serve. Baked V anilla Flan with Maple Syrup
12 ounces silken tofu, low-fat, firm, or extra firm
¼ cup maple syrup
2 teaspoons vanilla extract
2 teaspoons arrowroot powder
pinch cloves
6 teaspoons raw turbinado sugar
6 teaspoons maple syrup 
W ith a blender or food processor blend th e first five ingredients together until smooth. Spray or
butter 6 baking dishes . Divide the tofu mixture into the 6 dishes. Bake at 350 degrees  for 15 minutes. Remove fro m the oven and sprinkle 1 teaspoon of sugar and pour 1 teaspoon of maple syrup onto the
top of each dessert dish. Place back into the oven for 5 minutes or until the tops are golden brown. Serve warm. FRENCH CUISINE
Cr eamy Asparagus Soup
Spinach, Leek, and Potato T art 
Braised Gr een Beans Amandine
Swiss Char d and Arugula with Lemon T arragon Dr essing
Poached Pears with Blackberries
 
Creamy Asparagus Soup
2 teaspoons ghee
2 lar ge leeks, chopped
1 teaspoon black pepper
1 teaspoon Braggs Liquid Amino Acid or tamari sauce
¼ pound white potatoes, peeled and cubed
1 tablespoon tarragon
1 teaspoon thyme
¾ pound asparagus, discard bottom 1½ inch and cut into 
1-inch pieces
4–6 cups vegetable stock or to cover potatoes in pot
½ teaspoon nutmeg
2 tablespoons parsley , chopped
 
In a lar ge soup pot, heat the ghee. Sauté th e leeks and add pepper and Braggs. Contin ue to simmer
the le eks. Add the potatoes, tarragon, and thyme. Sauté until the potatoes are browned. Add the
asparagus pieces and cover the vegetables with vegetable stock. Simmer until the potatoes are tender . Puree the soup into a smooth consistency  by using either a handheld blender , standard blender , or
food processor . Garnish soup with nutmeg and parsley .Spinach, Leek, and Potato T art
Crust
1½ cups or ganic unbleached white flour or whole wheat 
pastry flour
½ teaspoon salt
½ cup butter (or soy mar garine), chilled and cut into pieces
1 teaspoon lemon juice or vinegar
¼ cup water , chilled
 
Place the “S” blade in the food processor . Put the flour and salt in the bottom of t he processor . T urn on the machine and begin to drop the butter pieces into the flour mixture, a few  at a time. Once
all th e butter is in the food processor , switch to “pulse” and pulse the dough un til the mixture
resembles a coarse m eal. Add the lemon juice and pulse 3 to 4 times. T urn the food processor to “on”
and s lowly drizzle th e water into the mixture until stif f dough begins to form. T urn  the dough out
onto a floured countertop. Bring the dough  together with your hands and form into a flat, round disk. Roll o ut the dough evenly , using a rolling pin. Gently place the rolled dough into a sprayed 9- or 10-
inch tart pan. Using your fingers, begin to press the dough toward the outer edges and create a ½-inch
edge along the wall of the tart pan. Place the tart in the refrigerator until you are ready to assemble. Filling
2 teaspoons ghee or olive oil
4 medium-size red potatoes, sliced very thinly in rounds
2 lar ge leeks, sliced thinly in rounds
1 teaspoon black pepper
1 teaspoon basil, dried
1 teaspoon sage, dried
2 teaspoons Braggs Liquid Amino Acid or tamari sauce
4 packed cups spinach, or ganic, or one 10-ounce package
frozen, defrosted and chopped
1 teaspoon dill, dried
1 teaspoon marjoram, dried
One 10-ounce package silken tofu, low-fat, firm or extra
firm
¼–½ cup vegetable stock
1 tablespoon arrowroot dissolved in 1 tablespoon water
 In a lar ge sauté pan, heat 1 teaspoon of ghee. Lightly sauté potatoes until just browned on both
sides. Remove from the pan and set aside. Heat another teaspoon of ghee in the sauté  pan and put the
leeks, pepp er , basil, sage, and 1 teaspoon Braggs into sauté. T ry to keep the leeks in rings. Sauté until
golden bro wn. Remove from pan and set aside. If you are using fresh spinach, hea t the sauté pan
again and briefly sauté the spinach until wilted. Remove from the heat. In a mixing bowl, place the
cooked or defrosted s pinach. Add the herb s and toss together . In a blender , begin to blend the tofu,
adding the stock slowly as the tofu becomes smooth. Add the arrowroot that has been dissolved and
the re maining teaspoon of Braggs. Blend u ntil a light, smooth consistency is achieved. If the mixture
is too thick, add a little more stock. Add ½ cup of the tofu mix to the spinach. Mix together well. T o assemble: Place the sautéed lee ks on the bottom of t he refrigerated tart pan, spread a layer of
the spinach mixture on top of the leeks. Pour the tofu mixture on top of the spinach. This layer should
just cover the spinach and be about ¼ inch thick. Reserve any extra for another use. Arrange the
potatoes on top of the casserole in a circular or rectangular design. Sprinkle paprika, dill, and nutmeg
on top of t he tart for color . Bake at 350 de grees for 35 minutes or until an inserted knife comes out
clean from the middle of the tart and the potatoes are golden brown. Braised Green Beans Amandine
1 teaspoon ghee
2 lar ge handfuls green beans, fresh and or ganic
1 teaspoon cumin
1 teaspoon balsamic vinegar
¼ cup almonds, sliced and toasted in the oven
vegetable stock
 
In a sauté pan, heat the ghee and add the green beans. Add the cumin and continue to simmer . If
the beans get too dry add 1 teaspoon of v egetable stock. Simmer until the green beans are almost
tender . Just before serving add the balsamic vinegar . T oss the green beans around in  the pan to coat
with the vinegar . Sprinkle the almonds on top of the individual portion or in the serving bowl. Swiss Chard and Arugula with Lemon T arragon Dressing
1 bunch red swiss chard, washed
1 cup arugula, cleaned and stems removed
¼ cup vegetable stock
2 tablespoons Lemon T arragon Dressing 
Heat a dry sauté pan and add the chard and the arugula. Allow the greens to wilt. Only add stock to
the pa n if it is too hot and the greens begin to brown. T oss the finished greens w ith the Lemon
T arragon Dressing. Lemon T arragon Dressing
¼ cup parsley , chopped
1 green onion, chopped
¼ cup lemon juice
1 teaspoon Dijon mustard
1 tablespoon tarragon
2 tablespoons maple syrup
1 teaspoon Braggs Liquid Amino Acid
¼ cup apple juice
¼ cup olive oil
 
Combine everything but oil in a blender . Slowly add the oil as the blender continues to run. Continue to blend until the dressing begins to thicken slightly . Poached Pears with Blackberries
1 can apple juice concentrate, or ganic
2 Bosc or D’Anjou pears, cut in half, peeled, and cored
½ teaspoon cloves, whole
2 cinnamon sticks
1 tablespoon lemon juice
2 tablespoons cranberries, dried
One 10-ounce package blackberries, frozen and or ganic, 
or 1 box, fresh in season
1–2 tablespoons maple syrup
Cinnamon or nutmeg for garnish
 
Heat the apple juice concentrate in a sau té pan. Add the pears, cloves, cinnamon sticks, lemon
juice, and the cranbe rries. Allow the pears to simmer in the juice until the pears a re tender . If the
liquid is absorbed and the pears become uncovered, add more apple juice or water . T he pears need to
remain sub mer ged. In  a separate heated sauté pan, place the blackberries and begin to sauté. Reduceheat and allow the blackberries to break down and create juice. Add a little apple juice if needed to
create som e liquid. Add the maple syrup just before serving. Adjust the amount by th e tartness or the
sweetness of the berries. T o serve: Remove the pears from the liquid (reserve the liquid for another
use). Place  a pear in the middle of a desse rt plate. Spoon on the berries and some of the juice from
the berry sauté. T o garnish, sprinkle with cinnamon or nutmeg. AMERICAN BISTRO CUISINE
Carr ot Coriander Soup
Roasted V egetable Barley Risotto 
Cranberry and Sweet Potato Chutney
Or ganic Field Gr eens with Apple V inaigr ette
Cocoa T ofu Mousse with Almond Praline
 
Carrot Coriander Soup
1 teaspoon ghee
1 cup leeks, chopped
1 tablespoon ginger , fresh, chopped
1 teaspoon black pepper
½ teaspoon red chili flakes
1 tablespoon Braggs Liquid Amino Acid or tamari sauce
3 cups carrots, cubed
¼ cup golden raisins, chopped
2 teaspoons coriander , dried
1 teaspoon cumin
1 teaspoon asafetida
4–5 cups vegetable stock
1 teaspoon lemon juice
1 cup low-fat coconut milk
2 tablespoons cilantro or parsley
 
In a soup pot, heat up  the ghee and add the leeks and the ginger . Add the pepper , chili  flakes, and 1
teaspoon of Braggs. Add the carrots and the raisins. Sauté for 2 to 3 minutes. Add the coriander ,
cumin, asa fetida and the rest of the Braggs. Continue to sauté 3 to 5 minutes. Sauté until lightly
browned. If the mixture gets too dry , add a little broth. Add vegetable stock to cover and bring to aboil. Cook  the soup u ntil carrots are soft. Puree soup with a food processor or a han d blender . Add
lemon and coconut milk just before serving. Garnish with freshly chopped cilantro or parsley . Roasted V egetable Barley Risotto
Barley
1 teaspoon ghee or olive oil
3 medium-size leeks, chopped
6–8 cups vegetable stock, made flavorful by adding herbs
and leeks
1 teaspoon Braggs Liquid Amino Acid or tamari sauce
1 teaspoon balsamic vinegar
1 tablespoon basil, dried
1 teaspoon black pepper
2 cups pearl barley , or ganic
 
In a heated  braising pan, heat ghee and add the leeks. Sauté 1 minute, add 2 tablespo ons vegetable
stock, Braggs, vinegar , basil, and pepper . S auté until the leeks are clear . Add the barley . W ith a lar ge
spoon, toss the barley  around in the pan to brown. Don’ t let the barley get too dry . Add ½ cup of
stock, if necessary . Sa uté until the barley becomes golden brown or caramelized. Co ntinue to add ½
cup of stock at a time when the mixture becomes dry . Always add enough stock to cover the barley as
it cooks. Keep a lid h andy to use during the cooking process. Continue to check an d stir the barley
every few minutes to make sure enough liquid is in the pot to cover the barley . This will take up to 30
minutes at a rapid boil. Roasted V egetables
2 carrots
2 zucchini
1 medium-size eggplant
1 tablespoon olive oil
1 tablespoon Braggs Liquid Amino Acid or tamari sauce
1 tablespoon balsamic vinegar
1 teaspoon black pepper
1 tablespoon Italian herbs
 Remove the ends from the carrots, zucchini, and eggplant. Cut each in half. Slice each into ¼-inch
slices. Set aside. Combine the oil, Braggs, vinegar , pepper , and Italian herbs in a lar ge bowl. Whisk
together with a wire whisk. Add the vegetables and coat with the marinade. Remove from the bowl
and lay out on a spra yed sheet pan. Roast  in the oven for 30 minutes at 350 degrees. Y ou can also
cook them on an outside grill. Remove from oven and cool of f.
T o Assemble
½ cup roasted red pepper , fresh or from a jar
1 cup white beans, cooked, or 1 can, rinsed
1 tablespoon fresh rosemary , chopped
1 tablespoon fresh mint, chopped
2 tablespoons fresh basil, thinly sliced
1 cup tomatoes, chopped
¼ cup parsley , chopped
 
As the barley continu es to cook, and the l iquid absorbs, keep adding the stock until the barley is
tender to the taste. Be careful not to overcook. Slice your roasted vegetables into 1-inch bite-size
pieces. Add the chopped vegetables into the pot with the cooked barley . Add the roasted red peppers
and the cooked white beans. Add freshly chopped rosemary , mint, and basil to the pot. T oss all
ingredients. Place the risotto into an attractive serving dish and garnish with freshly chopped parsley
and tomatoes. Add your favorite grated cheese for a rich taste. Cranberry and Sweet Potato Chutney
1 teaspoon ghee
½ cup leeks or shallots, chopped
1 teaspoon black pepper
1 teaspoon Braggs Liquid Amino Acid or tamari sauce
2 cups sweet potato, diced into small pieces
1 cup cranberries, dried
1 can apple juice concentrate, or ganic, frozen
½ teaspoon cloves, whole
3 cinnamon sticks
½ teaspoon cardamom, dried
1 tablespoon balsamic vinegar
1 teaspoon apple cider vinegar
½ teaspoon coriander
 In a sauté pan heat the ghee and add leeks. Sauté for 1 minute and then add pepper , Braggs, and the
sweet potatoes. Sauté together for 3 to 4 minutes. Add the cranberries and apple juice. As the apple
juice concentrate begins to melt, add th e cloves and the cinnamon sticks. Add the cardamom,
balsamic vinegar , apple cider vinegar , and the coriander once the liquid is melted and a rolling
simmer is achieved. Allow the mixture to simmer at a reduced heat for up to an h our . The liquid
should reduce to create a smooth yet thick consistency . Serve warm or chilled. Or ganic Field Greens with Apple V inaigrette
1 lar ge Granny Smith apple, chopped
1 tablespoon lemon juice poured into ½ cup water
¼ cup almonds, roasted
3 cups or ganic field greens
1 cup spinach, washed
¼ cup feta cheese, crumbled
½ cup cherry tomatoes or yellow pear tomatoes
1 cup sunflower or alfalfa sprouts
 
Dressing
1 cup apple juice
¼ cup balsamic vinegar
¼ cup honey
1 teaspoon tarragon
1 teaspoon thyme
2 tablespoons parsley , chopped
2 tablespoons basil, chopped
¼ cup olive oil
 
Soak the chopped apples in the lemon water . Place the almonds on a baking sheet and roast in the oven for 20 minutes or briefly dry sauté them. Combine the dressing ingredients in a blen der minus the olive oil. Blend until smooth . Slowly add
the olive oil and blend until the mixture begins to thicken. Place the greens, drained apples, feta cheese, and tomatoes in a salad bowl. T oss with the dressing. Arrange the salad on a plate and garnish with almonds and sunflower sprouts.Cocoa T ofu Mousse with Almond Praline
2 tablespoons ghee, unsalted butter , or canola oil (for a vegan
dessert)
2 tablespoons apple juice
1 cup Semi Sweet Chocolate Chips (T ropical Source)
2 teaspoons vanilla extract
12 ounces silken tofu, low-fat, firm or extra firm
¼ cup maple syrup
2 teaspoons vanilla extract
Coconut or fresh fruit for garnish
 
In a small saucepan, melt the ghee and ap ple juice with the chips and vanilla. Stir frequently to
avoid burn ing. Use a double boiler if you like. When the chips are melted, remove fr om the heat and
stir into a creamy consistency . Set aside. In a blender or food processor , combine tofu, syrup, and vanilla extract. Blend at high speed for
one minute. Scrape the sides down and continue to blend into a smooth consistency . Add the melted
chips to the blender or processor . Continu e to blend until smooth and well incorporated. Spoon the
mousse into small dessert bowls or reserve in a container with a tight-fitting lid. Place in the
refrigerator to chill. Almond Praline
1 tablespoon ghee
2 tablespoons maple syrup
1 cup almonds, sliced
 
Heat the ghee and ma ple syrup in a small sauté pan. Add the almonds. Stirring frequently , coat the
almonds well and sau té until golden brow n. Remove from heat and cool of f. Garnish mousse with
almond praline and coconut or fresh fruit. MIDDLE EASTERN CUISINESpinach and Lentil Soup
Hummus
Quinoa T abouli 
Cr eamy T ofu Cucumber and Mint Raita
Ratatouille Stew 
Maple W alnut Filo T riangles
 
Spinach and Lentil Soup
1 teaspoon ghee
½ teaspoon red chili flakes
3 cloves garlic (optional)
1 teaspoon ginger
2 cups leeks or onions
½ teaspoon black pepper
1 teaspoon rosemary , fresh, chopped
1 tablespoon Braggs Liquid Amino Acid or tamari sauce
½ cup bulgur wheat
1 teaspoon cumin
½ teaspoon allspice
1 cup lentils, sorted and rinsed
5 cups vegetable stock
2 bay leaves
2 tablespoons tomato paste
4 cups fresh spinach, chopped
 
In a soup pot, heat the ghee and add the red chili flakes, garlic, ginger , and leeks. Add pepper ,
rosemary , and Braggs. Sauté for 2 to 3 minutes. Add the bulgur and sauté until gold en brown. Add
the cumin and allspic e and continue to sauté. Add the rinsed lentils, the stock, and  the bay leaves. Bring the soup to a b oil. Add tomato paste and then reduce the heat. Allow the soup  to simmer at a
soft rolling boil until the lentils are soft. Add the spinach and allow to wilt. Divide into soup bowls
with the following garnish. Garnish
¼ cup parsley , freshly chopped
2 cups tomatoes, chopped2 cloves garlic, fresh, minced (optional)
 
Combine the parsley , tomatoes, and optional garlic and place into individual bowls. Ladle the soup
over the mixture. Hummus
¼ cup parsley , chopped
1 lar ge green onion, chopped, or 1 tablespoon leek, chopped
2 teaspoons minced garlic, or 1 teaspoon garlic powder
1 cup garbanzo beans soaked overnight and cooked until tender
2 tablespoons tahini
2 tablespoons lemon juice
2 teaspoons Braggs Liquid Amino Acid or tamari sauce
1 teaspoon cumin
¼ teaspoon cayenne
1 teaspoon dill, dried
 
Place parsley , green onion, and garlic in a food processor . Use “Pulse” to chop. Add the remaining
ingredients and process until smooth. T aste and adjust lemon juice and/or spices to taste. Hummus
should have a loose consistency but hold together when in a dollop. Quinoa T abouli
1 cup quinoa
2 cups boiling water
1 teaspoon ghee or olive oil
½ cup leeks or onions, chopped
¼ cup vegetable stock
2 cups tomatoes, diced, or any combination of vegetables cut
into small cubes (zucchini, squash, carrots, sweet potato)
1 cup garbanzo beans, or white beans, cooked
½ cup Italian parsley , fresh, chopped
¼ cup mint, fresh, chopped
2 tablespoons Kalamata olives, chopped, pits removed 
Dressing
¼ cup lemon juice
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 teaspoon dill, dried
½ teaspoon each salt and black pepper
2 cloves garlic, pressed, or 1 teaspoon garlic powder
 
Bring 2 cups of water to a boil. Add the quinoa and cover with a lid. Reduce the heat and allow to
simmer for 15 to 20 minutes, or until the l iquid is absorbed. Fluf f with a fork and place into mixing
bowl and set aside. H eat sauté pan with ghee or olive oil. Add leeks and sauté briefly . Add vegetable
stock as the mixture begins to dry out. Add 2 cups of vegetables and sauté until lightly browned. Keep the tomatoes fresh. Y ou don’ t need to sauté them. Remove the vegetables from the heat and
cool of f. Combine beans, parsley , mint, an d olives in the bowl with the quinoa. T oss with hands to
combine well (use plastic bags over your hands). In a separate bowl, whisk togeth er the dressing
ingredients and pour over the quinoa mixture. This pilaf can be served hot with an entrée or used as a
stuf fing for vegetables such as artichokes, zucchini, squash. It also makes a great cold salad. Creamy T ofu Cucumber and Mint Raita
6 ounces silken tofu, low-fat, firm or extra firm
¼ cup lemon juice
1 teaspoon Braggs Liquid Amino Acid or tamari sauce
1 teaspoon cumin
1 teaspoon dill, dried
2 cucumbers, seeded, peeled, and chopped
½ packed cup mint, freshly chopped
¼ packed cup cilantro, freshly chopped
 
In a blender or food processor place the tofu, lemon juice, and Braggs. Blend until smooth. Add
the cumin and dill. Remove from the blender and place mixture into a bowl. Add the chopped
cucumber a nd fresh herbs. If the mixture is  too thick, add some apple juice or water to bring it up to a
creamy consistency . Y ou can also use yogurt in place of the tofu. Ratatouille Stew
1 tablespoon olive oil or ghee
2 lar ge leeks, chopped
1 teaspoon black pepper
1 teaspoon garlic powder (optional)
1 tablespoon Braggs Liquid Amino Acid
2 teaspoons Italian spices
1 lar ge eggplant, diced
2 lar ge zucchinis, cubed
3 lar ge bell peppers, green and red, cubed
2 cups tomatoes, diced
1½ cups vegetable stock
½ cup basil, sliced thinly
 
In a lar ge soup pot, h eat the olive oil and then add the leeks, pepper , garlic, Braggs, and Italian
spices. Add the eggplant, zucchini, and bell peppers and sauté for 4 to 5 minutes. A dd the tomatoes
and continue to simmer . Add the vegetable stock when the mixture begins to dry out. The stew
should simmer for 20 to 30 minutes at a low heat. Add the fresh basil just before serving. Maple Filo W alnut T riangles
1 teaspoon ghee
2 tablespoons maple syrup
2 cups walnuts, chopped coarsely
¼ cup coconut flakes
1 teaspoon cinnamon
12 sheets whole wheat pastry filo
¼ cup ghee or vegetable spray
1 teaspoon nutmeg
 
Heat the ghee and maple syrup in a sauté p an. Add the walnuts and sauté until well coated. Stir in
the coconut flakes and cinnamon. Continue to combine until well coated. Cut a whole filo past ry sheet into ¼-inch strips. V ery lightly spread the ghee on the sheets with a
pastry brush. (Y ou can also use some vegetable spray instead of ghee. Lightly spray the sheets with
oil.) S tack four strips on top of each other . Place some of the chopped walnut mixture into the corner
of the filo pastry . Fold into a triangle starting at the corner and keep folding unti l the triangle iscomplete. Place on a sprayed sheet pan and  lightly brush some ghee on top and sprinkle with nutmeg. Bake at 350 degrees for 10 to 15 minutes, or until golden brown.A p p e n d i x
For information on ongoing Gr ow Y ounger , Live Longer programs, log on
to www .chopra.com . Primordial Sound Meditation T eachers
T o l ocate a certified Primordial Sound Meditation (PSM) teacher near
you, log on to www .chopra.com , and go to: Find an Instructor in Y our Area. Recommended Relaxing and Inspiring Music
Becvar , B., and B. Becvar . The Magic of He aling Music. San Rafael, Calif.:
Shining Star Productions, 1997. Oldman, C. Floating on Evening . New Haven, Vt.: Coyote Old man Music,
1998. Coxon, R. H. The Silent Path. Quebec, Canada: R.H.C. Productions, 1995. Evenson, D. Ocean Dr eams. T ucson, Ariz.: Soundings of the Planet, 1989. Raye, M. Liquid Silk. Penrose, Colo.: Native Heart Music, 1999. Chopra, D. A Gift of Love. New Y ork, N.Y . : T ommy Boy Music, 1998. Sources of ProductsThe nutritional supplements described in this book are readily available
from a wide ran ge of sources, including health food stores and pharmacies. The Chopra Center Essentials  line of nutrients has been designed to
conform with the recommendations outlined in Gr ow Y ounger , Live  Longer . V isit www .chopra.com  to access high-quality nutritional complements,
herbs, and teas, including The C hopra Center Essentials, featuring amalaki
jam (Chavanprash) available as Biochavan. Our daily Gr ow Y ounger , Live Longer nutritional 
complement recommendations are:
 
A high-potency multivitamin (Chopra Center Daily Nutrients)
 
Calcium/magnesium/vitamin D tablets (Chopra Center Essentials—
Bone Health Formula)
 
Menopause Formula or Men’ s Support Formula
 
One teaspoon of Biochavan or Biochavan wafer
 
W e are pleased  to announce T he Grow Y ounger , Live Longer Fitness
Program, a collaboration between The Chopra Center for W ell Being and 24Hour Fitness W orldwide. This program, exclusively available through 24
Hour Fitness, is specifically designed to maximize the age-reversing
benefits of a balanced exercise program. 24 H our Fitness, the world’ s l ar gest fitness chain, has more than 430
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Fitness P rogram at a 24 Hour Fitness Center in your area and re ceive a free
guest pass to a facility near you, log on to: www .24HourFitness.com .R e f e r e n c e s
Chapter 1
Escaping the Prison of Conditioning
 
Langer , Ellen. Mindfulness. Reading, Mass. : Perseus Books, 1989. Leaf, Alexander . Y outh in Old Age. New Y ork: McGraw-Hill, 1975. Chapter 2
Changing Y our Perceptions
 
Grey , Alex. Sacr ed Mirr ors: The V isionary Art of Alex Gr ey . Rochester , Vt.: Inner T raditions
International, 1990. Murchie, Guy . The Seven Mysteries of Life. Boston: Houghton Mif flin, 1978, pp. 321–22. Chapter 3
Restful A wareness and Restful Sleep
 
STRESS
Cannon, W alter . V oodoo death. American Anthr opologist 44(1943): 168–81. Selye, Hans. The Str ess of Life. New Y ork: McGraw-Hill, 1978.MEDIT A TION
Elson, B. D.; P . Hauri; and D. Cunis. Physiological changes in yoga meditation. Psychophysiology
14(1977):52–57. Ghista, D. N.; D. Nandagopal; et al. Phys iological characterization of the “meditative state” during
intuitional practice (the Ananda Mar ga system of meditation) and its therapeutic value. Medical and
Biological Engineering 14(1976):209–13. Glaser , J. L.; J. L. Brind; et al. Elevated serum dehydroepiandrosterone sulfate levels in practitioners
of the T ranscendental Meditation (TM) and TM-Sidhi programs. Journal of  Behaviora l Medicine
15(1992): 327–41. W allace, R . K. Physiological ef fects of tran scendental meditation. Science 167, no. 92 6 (1970):1751–
54. W allace, R. K.; M. Dillbeck; et al. The  ef fects of the transcendental meditation  and TM-Sidhi
program on the aging process. International  Journal of Neur oscience 16(1982):53–58. SLEEP
Chopra, D. Restful Sleep. New Y ork: Harmony Books, 1994. Czeisler , C . A.; and E. B. Klerman. Circ adian and sleep-dependent hormone release in humans. Recent Pr ogr ess in Hormone Resear ch  54(1999):97–130; discussion 130–32. Irwin, M.; A. Mascovich; et al. Partial sleep deprivation reduces natural killer cell activity in humans. Psychosomatic Medicine 56(1994): 493–98. Shochat, T . ; J. Umphress; et al. Insomnia in primary care patients. Sleep  22, Suppl. 2 (1999):S359–
65. Chapter 4
Nurturing Y our Body Through Healthy Food
 
Key , Tj; G. K. Davey ; and P . N. Appleby . Health benefits of a vegetarian diet. Pr oceedings of the
Nutrition Society 58(1999):271–75. Segasothy , M., and P . A. Phillips. V egetarian diet: panacea for modern lifestyle dise ases? Quarterly
Journal of Medicine 92(1992):531–44.W alter , P . Ef fects of vegetarian diets on aging and longevity . Nutrition Reviews 55, no. 1 Pt 2
(1997):S61–S65; discussion S65–S68. Chapter 5
Using Nutritional Complements W isely
 
For readers interested in the scientific basis of our nutritional complement recommendations, a
detailed reference list is provided below . Bauliey , E . ; G. Thomas; et al. Dehydroepiandrosterone (DHEA), DHEA sulfa te, and aging:
contribution of the DH EAge Study to a sociobiomedical issue. Pr oceedings of the National Academy
of Sciences  97(2000):4279–84. Bell, K. M.; S. G. Potkin; et al. S-adenosylmethionine blood levels in major depressio n: changes with
drug treatment. Acta Neur ologica  Scandinavica Supplementum 154(1994):15–18. Bressa, G. M. S-adenosyl-1-methanonine (SAMe) as antidepressant: meta-analysis of clinical studies. Acta Neur ologica Scandinavica Supplementum 154(1994):7–14. Cohn, L.; A. G. Feller; et al. Carpal tunnel syndrome and gynaecomastia during growth hormone
treatment of elderly men with low circulating IGF-I concentrations. Clinical Endocrinology
39(1993):417–25. Crook, T . H.; J. T inklenber g; et al. E f fects of phosphatidylserine in age-associated memory
impairment. Neur ology 41(1991):644–49. Emmert, D. H., and J. T . Kirchner . The role of vitamin E in the prevention of heart disease. Ar chives
of Family Medicine 8(1999):537–42. Fine, A. M. Oligome ric proanthocyanidins complexes: history , structure, and phyto pharmaceutical
applications. Alternative Medicine Review  5(2000):144–51. Glaser , J. L.; J. L. Brind; et al. Elevated serum dehyroepiandrosterone sulfate levels in practitioners
of transcen dental med itation TM and TM-Sidhi programs. Journal of Behavioral Medicine 15(1992):
327–41. Grimble, R . E., and P . S. T appia. Modulation of pro-inflammatory cytokine biology  by unsaturated
fatty acids. Zeitschrift für Ernährungswissenschaft 37 Suppl. 1(1998):57–65. Head, K. A. Ascorbic acid in the prevention and treatment of cancer . Alternative Medicine Review
3(1998):174–86.Huppert, F . A.; J. K. V an Niekerk; and J. Herbert. Dehydroepiandrosterone (DHEA) supplementation
for cognition and well-being. The  Cochrane Database of Systematic Reviews 2(2000):CD000304. Kroboth, P . ; S. Firoozeh; et al. DHEA and DHEA-S: A Review . Journal of Clinical Pharmacology
39(1999):327–48. Langsjoen, P . H., and A. M. Langsjoen. O verview of the use of CoQ10 in cardiovascular disease. Biofactors 9(1999):273–84. McAlindon, T . E.; P . Jacques; et al. Do an tioxidant micronutrients protect against the development
and progression of knee osteoarthritis? Arthritis and Rheumatology 39(1996):648–56. McAlindon, T . E.; M. P . La V alley; et al. Glucosamine and chondroitan for treatment of
osteoarthritis: a systematic quality assessment and meta-analysis. Journal of the American Medical
Association 283 (2000):1469–75. Marcell, T . J.; D. R. T aaf fe; et al. Oral ar ginine does not stimulate basal or augment exercise-induced
GH secretion in either young or old adults. Journal of Ger ontolog y . Series A, Biological Sciences and
Medical  Sciences 54(1999):M395–99. Martin-Du Pan, R. C. Are the hormones of youth carcinogenic? Annales d’Endocrinologie (Ann
Endocrinol [Paris]) 60(1999):392–97. Meydani, S. N.; M. Meydani; et al. V itamin E supplementation and in vivo immune response in
healthy elderly subjects. Journal of the American  Medical Association 277(1997):1380–86. Papadakis, M. A.; D. Grady; et al. Growth hormone replacement in healthy older men  improves body
composition but not functional ability . Annals of Internal Medicine 124(1996):708–16. Perkins, A. J.; H. C. Hendrie; et al. Association of antioxidants with memory in a multiethnic elderly
sample using the Th ird National Health and Nutrition Examination Survey . American Journal of
Epidemiology 150(1999):37–44. Pryor , W . A.; W . Stahl; and C. L. Rock. Be ta-carotene: from biochemistry to clinical trials. Nutrition
Reviews 58(2000):39–53. Richardson, J. S. Neuroprotective agents. Physical Medicine and Rehabili  tationClinics of North
America 10(1999):447–61. Rigney , U.; S. Kimber; and I. Hindmarch. The ef fects of acute doses of standardized Ginkgo biloba
extract on memory and psychomotor performance in volunteers. Phytotherapy Resear ch 13(1999):
408–15. Rimm, E. B., and M . J. Stampfer . Antioxidants for vascular disease. MedicalClinics of North
America 84(2000):239–49. Rudman, D . ; A. G. F eller; et al. Ef fects of human growth hormone in men over 60 years old. New
England Journal of Medicine 323(1990): 1–6.Salvioli, G ., and M. N eri. L-acetylcarnitine treatment of mental decline in the elder ly . Drugs under
Experimental and Clinical Resear ch  20(1994):169–76. Seshadri, N ., and K. Robinson. Homocysteine, B vitamins, and coronary artery d isease. Medical
Clinics of North America 84(2000):215–37. Shklar , G., and O. Se-Kying. Experimental basis for cancer prevention by vitamin E. Cancer
Investigation 18(2000):214–22. Thal, L. J.; A. Carta; et al. A one-year mu lticenter placebo-controlled study of acetyl-L-carnitine in
patients with Alzheimer ’ s disease. Neu  r ology 47(1996):705–11. Y arasheski, K. E.; J. J. Sachwieja; et al. Ef fect of growth hormone and resistance exercise on muscle
growth and strength in older men. American Journal of Physiology 268, no. 2 pt 1 (1995):E268–76. Chapter 6
Enhancing Mind/Body Integration
 
Garfinkel, M., and H. R. Schumacher , Jr . Y oga. Rheumatic Diseases Clinicsof North America
26(2000):125–32. Garfinkel, M. S.; A. Singhal; et al. Y oga-based intervention for carpal tunne l syndrome: a
randomized trial. Journal of the American Medical  Association 280(1998):1601–3. Hong, Y . ; J. X. Li; and P . D. Robinson. Balance control, flexibility and cardiorespiratory fitness
among older T ai chi practitioners. British  Journal of Sports Medicine 34(2000):29–34. Jain, S. C.; A. Uppal; et al. A study of re sponse pattern of non-insulin dependent diabetics to yoga
therapy . Diabetes Resear ch and Clinical  Practice 19(1993):69–74. Khanam, A. A.; U. Sachdeva; et al. Study of pulmonary and autonomic functions of asthma patients
after yoga training. Indian Journal of  Physiology and Pharmacology 40(1996):318–24. Mayer , M. Qigong and hypertension: a critique of research. Journal of Alternative and
Complementary Medicine 5(1999):371–82. Pandya, D. P . ; V . H. V yas; and S. H. V yas. Mind-body therapy in the management and prevention of
coronary disease. Compr ehensive  Therapy 25(1999):283–93. W olf, S. L.; H. X. Barnhart; N. G. Kutner; et al. Reducing frailty and falls in older persons: an
investigation of T ai Chi and computerized balance training. Atlanta FICSIT Group. Frailty and
Injuries: C ooperative Studies of Intervention T echniques. Journal of the American  Geriatric Society
44(1996):489–97.Xu, S. H. Psychophy siological reactions associated with qigong therapy . Chinese Medical Journal
(English) 107(1994):230–33. Chapter 7
Exercise
 
Carpenter , D. M., and B. W . Nelson. Low back strengthening for the prevention and treatment of low
back pain. Medicine and Science in  Sports and Exer cise 31(1999):18–24. Douillard, J. Body , Mind and Sport. New Y ork: Random House, 1994. Evans, W ., and I. H. Rosenber g. Biomarkers—The 10 Determinants of Aging Y ou Can Contr ol. New
Y ork: Simon & Schuster , 1992. Fox, K. R. The influence of physical activity on mental well-being. Public Health Nutrition
2(1999):411–18. Hassmen, P . ; N. Ko ivula; and A. Uute la. Physical exercise and psychological well-being: a
population study in Finland. Pr eventive Medicine  30(2000):17–35. Kokkinos, P . F ., and V . Papademetriou. Exercise and hypertension. Coro  naryArtery Disease
11(2000):99–102. Messier , S. P . ; T . D. R oyer; et al. Long-term exercise and its ef fect on balance in old er , osteoarthritic
adults: res ults from the Fitness, Arthriti s, and Seniors T rial (F AST). Journal of the American
Geriatric Society  48(2000):131–38. Miller , T . D.; G. J. Balady; and G. F . Fletcher . Exercise and its role in the prevention and
rehabilitation of cardiovascular disease. Annals of Behavioral Medicine 19(1997):220–29. Roberts, J. M., and K. W ilson. Ef fect of stretching duration on active and passive ran ge of motion in
the lower extremity . British Journal of Sports Medicine 33(1999):259–63. Rockhill, B.; W . C. W illett; et al. A prospective study of recreational physical act ivity and breast
cancer risk. Ar chives of Internal Medicine 25;159(1999):2290–96. Saltin, B.; J. H. Blomqvist; et al. Responses to exercise after bed rest and after training. Cir culation
38, supplement 7 (1968):VII-1 to VII-78. Ulrich, C. M.; C. C. Geor giou; et al. Lifetime physical activity is associated wit h bone mineral
density in premenopausal women. Journal of  W omen’ s Health 8(1999):365–75. Chapter 8
Eliminating T oxins from Y our Life
 
Batmanghelidj, F . Y our Body ’ s Many Cries for W ater . Falls Church, V a.: Global Health Solutions,
1997. Mack, G. W . ; C. A. W eseman; et al. Body fluid balance in dehydrated healthy older men: thirst and
renal osmoregulation. Journal of Applied Physiology 76(1994):1615–23. Raichur , P . Absolute Beauty . New Y ork: HarperPerennial, 1997. Rosenber g, M. B. Nonviolent Communication. Del Mar , Calif.: Puddle-Dancer Press, 1999. Sachs, M. A yurvedic Beauty Car e. T win Lakes, W is. : Lotus Press, 1994. Stookey , J. D. The diuretic ef fects of alco hol and caf feine and total water intake misclassification. Eur opean Journal of Epidemiology 15 (1999):181–88. Stout, N. R.; R. A. Ke nny; and P . H. Baylis. A review of water balance in aging in health and disease. Ger ontology 45(1999):61–66. Chapter 9
Cultivating Flexibility and Creativity in Consciousness
 
Course in Miracles, A. T iburon, Calif.: Foundation for Inner Peace, 1975. Easwaran, Eknath. Dialogue W ith Death. T omales, Calif.: Nilgiri Press, 1998. Goswami, Amit. Quantum Creativity . Cresskill, N.J.: Hampton Press, 1999. Chapter 10
Love
 Agarwal, R . ; S. Diwanay; et al. Studies  on immunomodulatory activity of W ith ania somnifera
(Ashwagandha) extra cts in experimental immune inflammation. Journal of Ethnopharmacology
67(1999): 27–35. Al-Qarawi, A. A.; H.  A. Abdel-Rahman; e t al. The ef fect of extracts of cynomorium  coccineum and
withania so mnifera on gonadotrophins and ovarian follicles of immature wistar rats. Phytotherapy
Resear ch  14(2000):288–90. Brecher , E. M. Love, Sex and Aging. Consumer ’ s Union r eport. Boston: Little, Brown, 1984. Choi, Y . D.; R. H. R ha; and H. K. Choi. In vitro and in vivo experimental ef fect of Korean red
ginseng on erection. Journal of Ur ology 162 (1999):1508–11. Deepak and friend: A Gift of Love. New Y ork: T ommy Boy Music, 1998. Frasure-Smith, N., and R. Prince. The isch emic heart disease life stress monitoring program: impact
on mortality . Psychosomatic Medicine  47(1985):431–45. McClelland, D. C. Th e ef fect of motivational arousal through films on salivary imm unoglobulin A. Psychology and Health 2(1988):31–52. Medalie, J. H., and U. Goldbourt. Angina p ectoris among 10,000 men. II. Psychosoci al and other risk
factors as evidenced by a multivariate ana lysis of a five-year incidence study . American Journal of
Medicine  60(1976):910–21. Nerem, R. M.; M. J. Levesque; and J. F . Cornhill. Social environment as a factor in diet-induced
atherosclerosis. Science 1980; 208(1980): 1475–76. Sharma, S.; S. Ramji; et al. Randomized controlled trial of Asparagus racemosus (Shatavari) as a
lactogogue in lactational inadequacy . Indian Pediatrics. 33(1996):675–77. Simon, D.,  and D. Chopra. The Chopr a Center Herbal Handbook—Forty Natural Pr escriptions for
Perfect Health. New Y ork : Three Rivers Press, 2000. For more information on ashwagandha,
shatavari, and amalaki. Spiegel, D.; J. R. Bloom; et al. Ef fect of psychosocial treatment on survival o f patients with
metastatic breast cancer . Lancet 2(1989):888–91. Chapter 11
Maintaining a Y outhful Mind
 
Kamei, T . ; H. Kumano; and S. Masumura. Changes of immunoregulatory cells associated with
psychological stress and humor . Per ceptual and  Motor Skills 84(1997):1296–98.Ladinsky , D. I Hea r d Go d Laughin g—Renderings of Hafiz. W alnut Creek, Calif.: Sufism Reoriented,
1996. Maslow , A. H.; R. Frager; and J. Fadiman. Motivation and Personality . Boston: Addison-W esley
Pub. Co., 1997. Richman, J . The lifesaving function of hum or with the depressed and suicidal elderly . Ger ontologist
35(1995):271–73. Epilogue
Hilton, J. Lost Horizon. New Y ork: Pocket Books/Simon & Schuster , 1933, 1960. Osho. The Book of Secr ets. New Y ork: St. Martin’ s Grif fin, 1974.A b o u t  t h e  A u t h o r s
More than a decade ago, DEEP AK CHOPRA, M.D., founder of the Chopra Center for W ell Being in
Carlsbad, California, became the foremost pioneer in integrated medicine. His insights have
redefined our vision o f health to embrace body , mind, and spirit. His books, which in clude Quantum
Healing; Perfect Health; Ageless Body , T imeless  Mind; and The Seven Spiritual Laws of Success,
have become international bestsellers and established classics of their kind. DA VID SIM ON, M.D ., a graduate of the U niversity of Chicago Medical School, is a neurologist and
an expert in A yurveda, the traditional medical system that has its roots in ancient India. His earlier
books include The W isdom of Healing, Return to Wholeness, V ital Ener gy ,  a nd the Chopra Center
Herbal Handbook. He is  cofounder of the Chopra Center fo r W ell Being, where he serves as its
medical director . A l s o  b y  D e e p a k  C h o p r a ,  M . D . A l s o  b y  D a v i d  S i m o n ,  M . D .Copyright © 2001 by Deepak Chopra, M.D., and David Simon, M.D. This eBook is copyright material and must not be copied, reproduced, transferred, distributed, leased,
licensed or publicly performed or used in any way except as specifically permitted in writing by the
publishers, as allowed under the terms and conditions under which it was purchased or as strictly
permitted by applicable copyright law . Any unauthorised distribution or use of this text may be a
direct infringement of the author ’ s and publisher ’ s rights and those responsible may be liable in law
accordingly . www .randomhouse.co.uk
Grateful acknowledgment is made to the following for permission to use previously published
material:
Daniel Ladinsky: Lines from I Hear d God Laughing—Renderings of Hafiz , copyright
1996 by Daniel Ladinsky . Published by Sufism Reoriented, W alnut Creek, CA. eISBN: 9781407060866
Grow_Younger_Live_Longer_by_Deepak_Chopra.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Add ¼ cup of vegetable stock and simmer for 3
to 4 minutes. Add the tomatoes, garbanzos, and the rest of the vegetable stock. Simmer until the
green beans are tender. Most of the liquid will be absorbed. Roasted Carrots with Fresh Rosemary
1 teaspoon ghee or olive oil
1 teaspoon curry powder
1 teaspoon dill, dried
1 teaspoon nutmeg
1 tablespoon fresh rosemary leaves, removed from stem and
coarsely chopped
1 teaspoon Braggs Liquid Amino Acid or tamari sauce
6 lar ge carrots, peeled and cut into 1-inch cubes
 
Whisk together everything except the carrots in a lar ge mixing bowl. Add the carrots and toss with
your hands until well  coated. On a sprayed sheet pan, lay out the carrots and roast in a 350-degree
oven. Roast until tender, about 20 minutes. Raspberry T ofu Sorbet
One 10-ounce bag raspberries, frozen (or ganic)
One 10-ounce bag strawberries, frozen (or ganic)One 12-ounce container Mori Nu or silken tofu, low-fat, firm
or extra firm
¼ cup maple syrup
1 teaspoon vanilla extract
¼ teaspoon cloves
T oasted coconut flakes
T oasted sliced almonds
 
In a food processor, pulse berries until almost smooth. Add tofu and continue to puree; add maple
syrup, vanilla, and cl oves. Continue to puree until a smooth texture is achieved. Remove from the
food processor and scoop out into bowls. Garnish with toasted coconut flakes and toasted sliced
almonds. Store any leftovers in the freezer. MEXICAN CUISINE
T ortilla Soup with A vocado and Cilantr o
Black Bean and Sweet Potato Enchiladas
Spanish Rice
Mango and T omato Salsa
Baked V anilla Flan with Maple Syrup
 
T ortilla Soup with A vocado and Cilantro
2 teaspoons ghee
1 cup leeks, chopped
1 teaspoon Braggs Liquid Amino Acid or tamari sauce
1 teaspoon black pepper
½ teaspoon red chili flakes
1 teaspoon chili powder (mild)
1 teaspoon cumin
1 cup carrots, cut into bite-size pieces
½ cup green bell pepper, chopped
4 cups vegetable stock
1 cup corn, fresh or frozen (or ganic)
¼ cup roasted pepper, fresh or from a jar, chopped
2 corn tortillas, cut into 1-inch-thick strips
1 cup fresh avocado, cubed¼ cup, packed, cilantro, chopped
Several sprigs cilantro with stems (for garnish)
 
In a soup pot, heat 1  teaspoon of the ghee and add the leeks. Add the Braggs, pepper, and other
spices. Sau té for 1 minute. Next, add the carrots and bell pepper. Sauté for 2 minutes and then add ½
cup v egetable stock. C ontinue to simmer 4  to 5 minutes. Add the corn, roasted pepper, and the rest of
the stock. Allow the soup to simmer until  the carrots are almost soft. In a small sauté pan, heat the
remaining 1 teaspoon of ghee and add the tortillas. Quickly stir -fry the tortillas until they become
crisp. Remove from heat and stir the tortillas into the soup along with the chopped cilantro. Divide
the avocad o among individual bowls. Ladl e the soup over the avocado and garnish with the cilantro
sprigs. Serve right away. Black Bean and Sweet Potato Enchiladas
1 cup black beans, soaked overnight, or one 12-ounce can
or ganic black beans
2 cups sweet potato, peeled and cubed into small pieces
1 teaspoon ghee
1 cup leeks, chopped
1 teaspoon black pepper
½ teaspoon red chili flakes
1 tablespoon Braggs Liquid Amino Acid or tamari sauce
1 cup spinach or chard, chopped
½ teaspoon cinnamon
1 teaspoon oregano
1 teaspoon cumin
V egetable stock
¼ cup cilantro, stems removed and chopped
 
If you  are using dried  black beans, place the beans in a 3-or 4-quart pot, fill with water to a least 3
inches above the beans. Allow the black beans to cook until tender, about 1 hour. Rep lenish the water
as nec essary. Drain the beans from the pot  when they become tender. Bring a 2-quart pot of water to
a boil, add sweet potatoes and boil for 5 m inutes. The potatoes will be almost soft. Drain potatoes
and set aside. In a sauté pan, heat t he ghee and add the leeks, add pepper, chili flakes, and Braggs. Allow the
leeks to simmer 2 to 3 minutes. Reduce heat and add the cooked black beans and cooked sweet
potatoes. Continue to simmer on low heat. Add some vegetable stock if the mixture becomes too dry. Add t he gr eens to the mixture as it continues to simmer. Add the remaining spices. W ith a fork,
gently mash the ingredients together as they simmer. Stir in the cilantro and remove from the heat. Set aside. Enchilada Sauce
Y ou can pur chase a good-quality or ganic enchilada sauce at the  health food
stor e or make the following r ecipe. 1 teaspoon ghee
1 cup leeks or onions
1 teaspoon black pepper
1 teaspoon Braggs Liquid Amino Acid or tamari sauce
3 cups or 5 medium-size tomatoes, chopped (peeling and
seeding optional)
1 teaspoon cumin
1 teaspoon coriander
2 teaspoons chili powder
1 cup tomato juice or vegetable stock
1 package of 12 corn tortillas
 
Heat the ghee in a s auté pan; add the leeks or onions, pepper, and Braggs. Allow  the leeks to
simmer 2 to 3 minut es. As the leeks begin to brown slightly, add the tomatoes and the rest of the
spices. Slowly add th e juice and continue to simmer for 20 to 30 minutes allowin g the juices to
reduce. Pu ree in a blender or use a hand b lender. This sauce should be smooth and a little bit thick. Heat the tortillas in a sauté pan one at a time. Place some of the sauce in a shallow pan and dip the
heated tort illa on both sides into the sauce. T ransfer into a sprayed baking pan. Fill th e heated tortilla
with the filling and roll over, tucking in each side. Repeat this procedure for each of the tortillas you
want to fill. Pour the remaining sauce over the rolled tortillas and bake covered at 35 0 degrees for 20
to 30 minu tes. Y ou can add dairy or soy cheese on top if you want. Garnish with freshly chopped
cilantro. Spanish Rice
1 cup basmati rice, or ganic, rinsed
2 cups plus 1 tablespoon vegetable stock
1 teaspoon ghee
½ cup leeks or onions
½ teaspoon black pepper
1 teaspoon Braggs Liquid Amino Acid or tamari sauce
1 teaspoon paprika1 teaspoon chili powder
1 teaspoon cumin
½ cup corn, fresh or or ganic, frozen and defrosted
½ cup peas, fresh or or ganic, frozen and defrosted
 
Combine t he rice and 2 cups stock and cook in a rice cooker or on the stove until tender. In a
separate sauté pan, heat the ghee. Add the leeks, pepper, and Braggs, allowing the leeks to brown
slightly. Add the rem aining spices, corn, peas, and tablespoon of vegetable stock. Simmer for 1
minute. Stir the paprika mixture into the cooked rice. Mango and T omato Salsa
1 cup fresh mango or papaya, cubed
¼ cup orange or apple juice
¼ cup cilantro, chopped and loosely packed
¼ cup leeks or green onions, chopped (sauté leeks slightly first)
1 tablespoon lemon juice
1 tablespoon maple syrup
1 teaspoon coriander
½ teaspoon allspice
½ teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon cardamom, ground
¼ teaspoon crushed red pepper (cayenne)
 
Combine together, chill, and serve. Baked V anilla Flan with Maple Syrup
12 ounces silken tofu, low-fat, firm, or extra firm
¼ cup maple syrup
2 teaspoons vanilla extract
2 teaspoons arrowroot powder
pinch cloves
6 teaspoons raw turbinado sugar
6 teaspoons maple syrup 
W ith a blender or food processor blend th e first five ingredients together until smooth. Spray or
butter 6 baking dishes. Divide the tofu mixture into the 6 dishes. Bake at 350 degrees  for 15 minutes. Remove fro m the oven and sprinkle 1 teaspoon of sugar and pour 1 teaspoon of maple syrup onto the
top of each dessert dish. Place back into the oven for 5 minutes or until the tops are golden brown. Serve warm. FRENCH CUISINE
Cr eamy Asparagus Soup
Spinach, Leek, and Potato T art 
Braised Gr een Beans Amandine
Swiss Char d and Arugula with Lemon T arragon Dr essing
Poached Pears with Blackberries
 
Creamy Asparagus Soup
2 teaspoons ghee
2 lar ge leeks, chopped
1 teaspoon black pepper
1 teaspoon Braggs Liquid Amino Acid or tamari sauce
¼ pound white potatoes, peeled and cubed
1 tablespoon tarragon
1 teaspoon thyme
¾ pound asparagus, discard bottom 1½ inch and cut into 
1-inch pieces
4–6 cups vegetable stock or to cover potatoes in pot
½ teaspoon nutmeg
2 tablespoons parsley, chopped
 
In a lar ge soup pot, heat the ghee. Sauté th e leeks and add pepper and Braggs. Contin ue to simmer
the le eks. Add the potatoes, tarragon, and thyme. Sauté until the potatoes are browned. Add the
asparagus pieces and cover the vegetables with vegetable stock. Simmer until the potatoes are tender. Puree the soup into a smooth consistency  by using either a handheld blender, standard blender, or
food processor. Garnish soup with nutmeg and parsley. Spinach, Leek, and Potato T art
Crust
1½ cups or ganic unbleached white flour or whole wheat 
pastry flour
½ teaspoon salt
½ cup butter (or soy mar garine), chilled and cut into pieces
1 teaspoon lemon juice or vinegar
¼ cup water, chilled
 
Place the “S” blade in the food processor. Put the flour and salt in the bottom of t he processor. T urn on the machine and begin to drop the butter pieces into the flour mixture, a few  at a time. Once
all th e butter is in the food processor, switch to “pulse” and pulse the dough un til the mixture
resembles a coarse m eal. Add the lemon juice and pulse 3 to 4 times. T urn the food processor to “on”
and s lowly drizzle th e water into the mixture until stif f dough begins to form. T urn  the dough out
onto a floured countertop. Bring the dough  together with your hands and form into a flat, round disk. Roll o ut the dough evenly, using a rolling pin. Gently place the rolled dough into a sprayed 9- or 10-
inch tart pan. Using your fingers, begin to press the dough toward the outer edges and create a ½-inch
edge along the wall of the tart pan. Place the tart in the refrigerator until you are ready to assemble. Filling
2 teaspoons ghee or olive oil
4 medium-size red potatoes, sliced very thinly in rounds
2 lar ge leeks, sliced thinly in rounds
1 teaspoon black pepper
1 teaspoon basil, dried
1 teaspoon sage, dried
2 teaspoons Braggs Liquid Amino Acid or tamari sauce
4 packed cups spinach, or ganic, or one 10-ounce package
frozen, defrosted and chopped
1 teaspoon dill, dried
1 teaspoon marjoram, dried
One 10-ounce package silken tofu, low-fat, firm or extra
firm
¼–½ cup vegetable stock
1 tablespoon arrowroot dissolved in 1 tablespoon water
 In a lar ge sauté pan, heat 1 teaspoon of ghee. Lightly sauté potatoes until just browned on both
sides. Remove from the pan and set aside. Heat another teaspoon of ghee in the sauté  pan and put the
leeks, pepp er, basil, sage, and 1 teaspoon Braggs into sauté. T ry to keep the leeks in rings. Sauté until
golden bro wn. Remove from pan and set aside. If you are using fresh spinach, hea t the sauté pan
again and briefly sauté the spinach until wilted. Remove from the heat. In a mixing bowl, place the
cooked or defrosted s pinach. Add the herb s and toss together. In a blender, begin to blend the tofu,
adding the stock slowly as the tofu becomes smooth. Add the arrowroot that has been dissolved and
the re maining teaspoon of Braggs. Blend u ntil a light, smooth consistency is achieved. If the mixture
is too thick, add a little more stock. Add ½ cup of the tofu mix to the spinach. Mix together well. T o assemble: Place the sautéed lee ks on the bottom of t he refrigerated tart pan, spread a layer of
the spinach mixture on top of the leeks. Pour the tofu mixture on top of the spinach. This layer should
just cover the spinach and be about ¼ inch thick. Reserve any extra for another use. Arrange the
potatoes on top of the casserole in a circular or rectangular design. Sprinkle paprika, dill, and nutmeg
on top of t he tart for color. Bake at 350 de grees for 35 minutes or until an inserted knife comes out
clean from the middle of the tart and the potatoes are golden brown. Braised Green Beans Amandine
1 teaspoon ghee
2 lar ge handfuls green beans, fresh and or ganic
1 teaspoon cumin
1 teaspoon balsamic vinegar
¼ cup almonds, sliced and toasted in the oven
vegetable stock
 
In a sauté pan, heat the ghee and add the green beans. Add the cumin and continue to simmer. If
the beans get too dry add 1 teaspoon of v egetable stock. Simmer until the green beans are almost
tender. Just before serving add the balsamic vinegar. T oss the green beans around in  the pan to coat
with the vinegar. Sprinkle the almonds on top of the individual portion or in the serving bowl. Swiss Chard and Arugula with Lemon T arragon Dressing
1 bunch red swiss chard, washed
1 cup arugula, cleaned and stems removed
¼ cup vegetable stock
2 tablespoons Lemon T arragon Dressing 
Heat a dry sauté pan and add the chard and the arugula. Allow the greens to wilt. Only add stock to
the pa n if it is too hot and the greens begin to brown. T oss the finished greens w ith the Lemon
T arragon Dressing. Lemon T arragon Dressing
¼ cup parsley, chopped
1 green onion, chopped
¼ cup lemon juice
1 teaspoon Dijon mustard
1 tablespoon tarragon
2 tablespoons maple syrup
1 teaspoon Braggs Liquid Amino Acid
¼ cup apple juice
¼ cup olive oil
 
Combine everything but oil in a blender. Slowly add the oil as the blender continues to run. Continue to blend until the dressing begins to thicken slightly. Poached Pears with Blackberries
1 can apple juice concentrate, or ganic
2 Bosc or D’Anjou pears, cut in half, peeled, and cored
½ teaspoon cloves, whole
2 cinnamon sticks
1 tablespoon lemon juice
2 tablespoons cranberries, dried
One 10-ounce package blackberries, frozen and or ganic, 
or 1 box, fresh in season
1–2 tablespoons maple syrup
Cinnamon or nutmeg for garnish
 
Heat the apple juice concentrate in a sau té pan. Add the pears, cloves, cinnamon sticks, lemon
juice, and the cranbe rries. Allow the pears to simmer in the juice until the pears a re tender. If the
liquid is absorbed and the pears become uncovered, add more apple juice or water. T he pears need to
remain sub mer ged. In  a separate heated sauté pan, place the blackberries and begin to sauté. Reduceheat and allow the blackberries to break down and create juice. Add a little apple juice if needed to
create som e liquid. Add the maple syrup just before serving. Adjust the amount by th e tartness or the
sweetness of the berries. T o serve: Remove the pears from the liquid (reserve the liquid for another
use). Place  a pear in the middle of a desse rt plate. Spoon on the berries and some of the juice from
the berry sauté. T o garnish, sprinkle with cinnamon or nutmeg. AMERICAN BISTRO CUISINE
Carr ot Coriander Soup
Roasted V egetable Barley Risotto 
Cranberry and Sweet Potato Chutney
Or ganic Field Gr eens with Apple V inaigr ette
Cocoa T ofu Mousse with Almond Praline
 
Carrot Coriander Soup
1 teaspoon ghee
1 cup leeks, chopped
1 tablespoon ginger, fresh, chopped
1 teaspoon black pepper
½ teaspoon red chili flakes
1 tablespoon Braggs Liquid Amino Acid or tamari sauce
3 cups carrots, cubed
¼ cup golden raisins, chopped
2 teaspoons coriander, dried
1 teaspoon cumin
1 teaspoon asafetida
4–5 cups vegetable stock
1 teaspoon lemon juice
1 cup low-fat coconut milk
2 tablespoons cilantro or parsley
 
In a soup pot, heat up  the ghee and add the leeks and the ginger. Add the pepper, chili  flakes, and 1
teaspoon of Braggs. Add the carrots and the raisins. Sauté for 2 to 3 minutes. Add the coriander,
cumin, asa fetida and the rest of the Braggs. Continue to sauté 3 to 5 minutes. Sauté until lightly
browned. If the mixture gets too dry, add a little broth. Add vegetable stock to cover and bring to aboil. Cook  the soup u ntil carrots are soft. Puree soup with a food processor or a han d blender. Add
lemon and coconut milk just before serving. Garnish with freshly chopped cilantro or parsley. Roasted V egetable Barley Risotto
Barley
1 teaspoon ghee or olive oil
3 medium-size leeks, chopped
6–8 cups vegetable stock, made flavorful by adding herbs
and leeks
1 teaspoon Braggs Liquid Amino Acid or tamari sauce
1 teaspoon balsamic vinegar
1 tablespoon basil, dried
1 teaspoon black pepper
2 cups pearl barley, or ganic
 
In a heated  braising pan, heat ghee and add the leeks. Sauté 1 minute, add 2 tablespo ons vegetable
stock, Braggs, vinegar, basil, and pepper. S auté until the leeks are clear. Add the barley. W ith a lar ge
spoon, toss the barley  around in the pan to brown. Don’ t let the barley get too dry. Add ½ cup of
stock, if necessary. Sa uté until the barley becomes golden brown or caramelized. Co ntinue to add ½
cup of stock at a time when the mixture becomes dry. Always add enough stock to cover the barley as
it cooks. Keep a lid h andy to use during the cooking process. Continue to check an d stir the barley
every few minutes to make sure enough liquid is in the pot to cover the barley. This will take up to 30
minutes at a rapid boil. Roasted V egetables
2 carrots
2 zucchini
1 medium-size eggplant
1 tablespoon olive oil
1 tablespoon Braggs Liquid Amino Acid or tamari sauce
1 tablespoon balsamic vinegar
1 teaspoon black pepper
1 tablespoon Italian herbs
 Remove the ends from the carrots, zucchini, and eggplant. Cut each in half. Slice each into ¼-inch
slices.
Simmer the green beans until they are almost tender.
What is the first step in cooking the carrots in the Braised Green Beans Amandine recipe?
There is no mention of adding coconut flakes in this recipe, so the answer is "There is no purpose mentioned".
What is the purpose of adding the coconut flakes in the Cocoa Tofu Mousse with Almond Praline recipe?
There is no recipe for Spinach and Lentil Soup in the provided text, so the answer is "Not mentioned".
What type of flour is recommended for the Spinach and Lentil Soup recipe?
The recipe for Roasted Vegetables is not provided, so the answer is "Not mentioned".
What is the recommended cooking method for the Roasted Vegetables recipe?
The 24 Hour Fitness is mentioned as a fitness chain with over 430 centers in 11 countries, and is not involved in any cooking or nutritional recommendations.
What is the role of the 24 Hour Fitness in the provided text?