Documentos de Académico
Documentos de Profesional
Documentos de Cultura
contents
WELCOME TO OUR COOKBOOK 3
KITCHEN EQUIPMENT 5
SHOPPING LIST 6
SALADS 25
SAUCES 34
SWEETS 65
LINKS 75
IN GRATITUDE 77
welcome
cookbook
to
our
This creative expression is the manifestation of a family journey that began four years ago. A journey in whole
food plant-based nutrition that has repaired our bodies, invigorated our health and elevated our consciousness.
Its not just how we eat – its how we live.
We offer this cookbook as an inspiration to your own level of plant-based nutrition. We are not here to tell you
what to do, or what to eat. We simply share our experience. Take what resonates. Leave the rest.
The images chronicle our lives together -- the art we create, the endurance adventures we have experienced, the
music we play, the yoga we practice and the nourishment we provide ourselves and our children.
Food is life. And food can provide rebirth. Through JAI SEED we express the Victory of the Seed of Life - that in
sharing with you the foods that have fueled our journey, we may help in some small part to nourish your body,
enrich your spirit and assist rebirth of the self within.
The recipes are diverse and have been refined over time. Its what Rich trains and races on; its what we eat as a
family. Always evolving, the recipes reflect our current awareness of what optimally nourishes and heals us.
The first installment in what we hope will be a series of volumes that share our family journey in food as it
continues to expand, it is our hope that this book may help play a small part in your own expanding quest for
long-term wellness. That by sharing our experience, you may come to find your own keys to support your body,
mind and spirit in what is resonant with you.
HONEY & AGAVE: although honey is controversial for some vegans, we use organic Manuka honey as a superfood. Some
would say this means we are not truly “vegan”, as it is obviously derived from bees. But we have never been about labels. In
any case, I prefer to use honey over any other sweetener. Because it is a processed (hydrolyzed) fructose, we rarely use
agave. One exception to this rule is Trapper’s lemonade recipe.
SEA SALT: Food for your body. I am not speaking of processed salt. I am speaking of sea salt. We prefer the large granular
“Celtic” variety, particularly the Selina Naturally brand. We also like Himalayan or Hawaiian red. Use what feels right for
you. At times I use it in plentiful amounts.
OILS: If you are in poor health, use oils sparingly. But if you are fit and train vigorously like Rich, oils used wisely are
nutritious for their “good” fats and other nutritional benefits. You will see I use olive oil in many recipes. Feel free to
alternate with nutritious coconut oil, which is great for cooking in high heat.
VITAMIX: You will notice that many recipes require a Vitamix blender. I know its expensive and not everyone has one. But it
is a worthy investment in your health. I know our family could not live without ours. If you are interested in purchasing,
please see the link at the end of the book - we offer free shipping.
Please remember that my intention is that you use these recipes as a starting point to express yourself in your own unique
way. My sincere hope is that our recipes will inspire you to develop your own original food creations!
julie.
kitchen
equipment
Let’s keep it simple people! We do. No fancy dehydrators or preparation needs. The
Vitamix may be the only item you don’t already own.
VITAMIX: our coveted machine. If you are going vegan, buy one. If interested, see the
“links” section at the back for free shipping.
PANS: Copper or non-toxic preferred; 2 large gallon pots, medium sauce pan, small
sauce pan, skillet, cookie sheets, pie pans.
FOOD PROCESSOR: works best for salsas, chia seed pudding and cashew cheese.
PRODUCE: lots of fruits and veggies of all NUTRITIONAL YEAST: for the cashew cheese and
types and colors; high emphasis on leafy source of B vitamins
greens, beets and a wide array of colors RAW SEAWEED: great add in Vitamix
SEA SALT: we like “Celtic” by Selina Naturally, veggie drinks or as a topping on salads and soups
but try a few out, like red hawaiian SYRUPS: maple, agave nectar and Manuka honey
BLACK PEPERCORN: organic please for those who eat honey
NAMA SHOYU: this is a higher frequency of ARROWROOT: a natural thickening agent
soy sauce RICE: brown and white basmati preferred
YELLOW MISO PASTE: great for soups and MACA: Mayan superfood and endurance booster
cashew cheese NUTS: almonds & walnuts are staples
VEGENAISE: grapseed-based vegan mayo; SEEDS: hemp, flax, chia, sesame, pumpkin
great for our potato recipes and sandwiches CACAO: raw chocolate superfood
ALMOND MILK: buy it or make your own by ALMOND CHEESE: plenty of organic varieties
Vitamixing almonds and water; unsweetened VEGAN BUTTER: we like Earth Balance
if you can deal RELISH: Bubbies is good!
COCONUT MILK: a great creamy substitute SUPPLEMENTS: mostly to ensure you get your
for all things dairy...the “So Delicious” brand B12 and for athletes, we like Vega Whole Food
is, well, delicious Optimizer, Living Harvest Hemp Protein, Vega
OILS: olive, flax, hemp & coconut oils a must Sport Protein & Sunwarrior Rice Protein. But use
to get your monounsaturated & essential fatty sparingly. If you are eating properly you shouldn’t
acids, particularly for athletes. Again, need much -- unless you are training like Rich!
coconut oil is great for cooking!
may
food
be
your
medicine
and
medicine
your
be
HIPPOCRATES -- 640 BC
food
weare to eat
plantpowered
spiritual is to connect to your divine design..
beingshaving
a human we
experience... need
you
all perfectly to
be
designed more
you
of
tofulfill
a
specific part
of
creation. ..and your perfection revealed will be a blessing to us all!
time
to get
plantPOWERED!
notes
a few simple
nutrition
on
what
about protein?
IF YOU ARE EATING A WELL-BALANCED WHOLE FOODS PLANT-BASED DIET, YOUR PROTEIN NEEDS SHOULD BE MET JUST FINE.
QUINOA CASHEWS
PEAS (chick /black-eye) OATS / BUCKWHEAT
LENTILS SPIRULINA
ALMONDS (nut/butter/milk) SOYBEANS / TOFU (fermented)
PEANUTS (raw spanish) TEMPEH
WALNUTS BRUSSELS SPROUTS
Boil quinoa.
Drain. HIGH IN PROTEIN!
Cool over night.
HIGH IN EFA!
CHOW.
banana
gluten free scones
These are great for a breakfast scone with jam and Manuka honey.
Or, serve as a dinner roll alongside vegan mashed potatoes...
Lightly press together to form 2-inch pieces. Drop onto lightly oiled cookie sheet.
Bake at 350 for 20 minutes, or until light brown.
DIGESTIVE SUPPORT
1 peeled papaya organic if possible
1 organic peeled orange
2 tbsp organic chia seeds
2 tbsp organic coconut oil
1 tbsp organic manuka raw honey
2 oz organic aloe vera juice
filtered water for desired consistency
Today I wandered into the fridge again to see about feeding my body. Nothing looks good anymore. I was
going to make pasta for the girls. I used to love pasta with tomato or homemade pesto. Now it just tastes
dead. I find myself looking for foods that used to be part of social food life that can also serve as nutrition
for my body. So today I stopped trying to make the old standards fit. I just got out the Vitamix and blended
my superfood. It looked like this:
DRESSING
2 tbsp organic olive oil
1 tsp fine celtic sea salt
1/4 organic lemon squeezed
splash of organic apple cider vinegar
Toss to coat.
caesar
salad
This is a favorite all around. You can also add a
dash of cayenne pepper if you like a little kick. I
don’t so the little girls can eat it. Mathis (age 6)
and Jaya (age 3) love this salad.
Cut the stems off the chard & slice cross-wise into strips.
In the same skillet, add 1 tbsp olive oil. When hot add chard & sauté until
wilted but still clear in color. Then transfer chard to bowl with zucchini.
Add 1 tbsp olive oil to skillet. When hot, add mushrooms and brown on high
heat.
Squeeze the juice of 1 small lemon, and add 2 tablespoons organic apple
cider vinegar. Add sea salt and pepper to taste. Toss and serve warm.
basil
salad
tomato
heirloom avocado
veggie
Organic mixed greens
salad
mustard, sea salt, lemon juice,maple syrup
and cayenne pepper.
in a serving salad bowl, mix the sesame oil, shoyu, the juice of lime, and pepper
serve.
nothing
changes... ...if
nothing
changes
ORGY
JAI SEED TREE SERIES LARGE FORMAT 4X5 FEET METALLIC PHOTOGRAPH GLOSSY PLEXI ALUMINUM BACK
au
s ces
This is the tastiest guacamole ever. It is simple and free
e of spicy ingredients. The kids love this one!
Avocados get a bad rap due this idea that they are high
a mo l
in fat. Its true they have fat. But its “good fat” - not
only does the body need monounsaturated fats, they
are easily and quickly metabolized as a very good
source of energy.
g
Celtic sea salt
ua
c
On a plate, cut avocado crosswise to make small
cubes
Squeeze the lemon juice over avocado & add sea salt
1 1/2 cups raw cashews Add the nutritional yeast, salt, and pepper. Pulse a few times to
1/2 cup organic canola oil
blend. In a small saucepan heat the oil and soy.
1/4 cup organic
yellow miso paste
1/2 cup nutritional yeast Reserve a half a cup of the mixture in a small bowl. With the
1 tsp sea salt processor running, pour the warm oil and soy mixture into the tube.
1 tsp garlic powder Mix the miso paste into the reserved mixture and blend in the small
2 1/2 cups unsweetened bowl until it is combined well. Then pour it in.
soy milk
juice of one small lemon
Add the lemon juice into the tube. It will thicken slightly after it sits.
If done properly it should be fluid like a thick gravy.
Slice the tomatoes into quarters; squeeze the seeds out into a small bowl & discard in compost. Blacken the red
pepper over a flame or in a wok. Then place all the ingredients except the butter into the vitamix and blend until
smooth. Transfer to a large sauce pan and heat over medium heat. Add the vegan butter and stir until it melts
in. Adjust olive oil, salt and seasonings to taste. If it is too “raw” and a bit mealy in texture, simply add a bit more
olive oil until it is smooth in texture.
Place organic pinenuts on a cookie sheet and bake at 350 for 8 minutes or until lightly browned; add to sauce.
vegan
1.
Add all ingredients into a food processor
or Vitamix. If using Vitamix, use plunger
to ensure proper blending.
pesto
2. Blend until it forms a paste.
1 bunch fresh organic basil,
3. Scrape down the sides of the processor and mix again washed, stems removed
for 30 seconds.
1/2 cup raw almonds
4. Use this as pesto on pasta (we prefer gluten free brown
rice pastas), grilled veggies or mixed into rice or potatoes. 1/2 cup olive oil
mushroom
1 portabella mushroom
4 small bunches shelf, shitake, porcini, or any
fresh local mushrooms
1/4 onion
1/4 cup arrow root
2 cups filtered water
3 tbsp nama shoyu
2 tsp sea salt OR 1/4 cup kalmata olives pitted
1 sprig fresh rosemary
2 sage leaves
Stir until it thickens, then add the nama shoyu, olives (or
salt) and herbs
JAI SEED TREE SERIES METALLIC PHOTOGRAPH LARGE FORMAT 4 X 6 FT GLOSSY PLEXY ALUMINUM EDGE FRAME
lunch
& dinner
veggie
burgers!
We love these veggie burgers. They can be a little tricky as
they are little delicate to handle. Browning them in coconut oil
give them a solid base so you can turn and keep them in one
CONTINUED....
veggie 1. Combine syrup and barbeque sauce in a
small bowl.
burgers
...continued
2. In another large bowl mash the beans.
3. Then add 2/3 of the barbeque mixture.
Save the rest for brushing during grilling.
4 cups filtered water Transfer rice and quinoa pilaf to a large serving bowl.
sea salt to taste Add chard, pumpkin seeds, dried cranberries, remaining 2 tbsp
olive oil, apple cider vinegar, and sea salt to taste.
MIX AND SERVE.
kale wraps
This is a great semi-raw lunch or dinner option. Large kale leaves hold up
great as a wrap. Be sure to break off the stem, then wrap by folding the
bottom and top in. Wrap the sides much like swaddling a baby. It tastes great
to eat raw veggies in an entire raw kale leaf. We all love them. Even the kids!
Add cinnamon, salt, pepper and maple syrup. Bring to a boil and reduce heat to a simmer for
twenty minutes.
This is a staple in our home. Trapper usually makes it as he has the special touch.
He uses a French hand press.
vegan
lasagne
1. Slice squash and zucchini in cross sections so you get the
widest possible slice of the veggie, about ¼” or less thick.
3 organic yellow squash
2. Think lasagna noodles..In a large square glass pan,
arrange veggie slices to make the first layer of your
3 organic calabasas squash lasagna.
or any zucchini variety
3. Spread a teaspoon of almond pesto on each slice, top with
organic whole basil leaves another layer of veggie slices and repeat, finishing with a
top layer without the pesto.
shredded almond cheese
mozzarella style 4. Pour the fresh tomato sauce over the top and bake at 350
degrees for 25 minutes.
almond pesto (page 39)
5. Sprinkle almond cheese over the top and bake another 5
minutes until the cheese melts. You should have
fresh tomato sauce (page 38) individual sections of lasagna.
potatoes
vegan
We like red potatoes -- less sugar. Russet are also highly nutritious. Leave the
skins on for maximum nutrition. If you dice the potatoes and add some Bubbie’s
relish, fresh dill and two tbsp organic mustard, it makes a great cold potato
salad...
Wash the potatoes and boil them in water until done. Transfer them into a
colander and drain the water off. Rinse the pan out and place back on low heat
on the burner. Add the potatoes back in with the olive oil, Vegenaise & sea salt.
Cut potatoes cross-wise with a sharp knife or use a masher and stir until creamy.
Adjust to taste with Vegenaise, salt, pepper or maybe some dijon mustard.
JAI SEED TREE SERIES METALLIC PHOTOGRAPH LARGE FORMAT 4 X 4 FEET GLOSSY PLEXI ALUMINUM EDGE FRAME
julie’sno lox
lox plate
sprouted wheat onion bagel
whipped vegan cream cheese
sliced organic heirloom tomatoes
steamed organic spinach
sliced lemon wedges
himlayan salt or great quality sea salt
organic ground black pepper
Saute fresh spinach in a skillet with one and one half tablespoon of olive oil. Set aside.
Slice tomatoes. If you can’t find heirloom just get the best organic tomatoes you can find.
Slice organic lemons into wedges.
Toast bagels, spread on vegan cream cheese, add warm spinach and top with fresh tomato. Sprinkle
with a pinch of salt and pepper to taste. Squeeze one lemon wedge over the top.
Or serve family style and let everyone build their own bagels.
sprouted lentils
mung beans or
Sprouted lentils ease digestion & are surprisingly high in protein, vitamin B, folate, iron, dietary fiber and minerals.
Mung beans are also a good plant based protein source and are rich in vitamins A, C, and B complex.
Studies have shown that sprouted (as opposed to dried) beans contain an amazing increase in nutrients and bio-
availability. During the sprouting process, the vitamins, minerals, protein quality, amino acids, fiber content and
nutritious phytochemicals increase substantially.
In a large pot, heat the olive oil and add the celery.
2 cups sprouted fresh lentils
Saute until the color brightens.
OR sprouted mung beans
Add the carrots and sauté again for five minutes.
2 carrots diced
1 celery stock with leaves Add the fresh sprouted lentils or mung beans along with the
chopped remaining ingredients.
2 tbsp olive oil Saute to coat.
1 tsp or more celtic sea salt Add water and bring to a boil for five minutes.
1/2 tsp tumeric fresh grated or Reduce heat to simmer.
powder When the water reduces down, adjust the spices to taste.
1/2 tsp cumin seeds or powder Add a squeeze of half a small lemon and fresh cilantro just
1 tbsp nama shoyu before serving.
4 cups filtered water
veggie
nachos
& burritos
NACHOS
I bag organic chips of your choice - we like blue corn
Cooked black beans: see recipe page for our chili version
Guacamole: see recipe, page 35
Cashew cheese: see recipe, page 37
Organic fresh salsa: see recipe page for our tomatilla version
Place chips on a large platter. Pour warm cashew cheese over them. Mound black beans,
guacamole, and salsa on top!
TACOS/BURRITOS
Same ingredients as above, but instead of chips, tortilla of choice
Soft for burritos and hard for tacos. We use gluten free varieties or just try a large kale leaf instead
Rice: brown or basmati, steamed
Mix black beans, brown/basmati rice, guacamole, salsa and anything else you like, such as chopped
onions, greens, blackened green/red peppers; if you like, pour cashew cheese inside or on top of tortilla
after wrapping
beet
cleansing
soup
2 celery stalks with leaves Chop all veggies into medium size
country style pieces.
2 medium beets top removed skin on
In a pot over medium heat, sauté
2 beet green stalks garlic in olive oil.
1 bunch cilantro with stems Add celery and stir until the color
brightens.
1 medium lime
Add beet greens, cilantro, lime,
2 garlic cloves
cayenne pepper and filtered
1 dash cayenne pepper water.
2 tbsp olive oil Simmer on low heat for 30
minutes.
4 cups filtered water
Serve.
tofu
variety) into 9 pieces. You will slice it into
cross sections first to make three thin
rectangles. Then slice those twice so
you have three pieces of each section.
DON’T OVERHEAT!
NOT TOO HOT AND NOT TOO LONG
SERVE.
tamales
Tamales are the one of the foods that we eat more of in the winter when you really need some
substance. The kids love to help.
They are a little hard to wrap at first; just keep at it and you will figure it out. If you can’t manage
folding the ends in, just tie them off like “treats” as Mathis refers to them. This recipe is a bit
tricky, so follow closely...
CONTINUED....
tamales / con’t.
1. Carefully cut both ends off corncobs, then remove & 7. Remove a few husks from the water, Layer
set aside husks - we use these to tie the tamales. If the husks overlapping them a quarter and
you cut the cobs too short, the strips to tie the place a large tablespoon of masa in the
tamales will be short and it will be harder to tie. Soak center and middle.
the husks in hot water. If this is too daunting, then
just opt for store-bought husks.
8. Press evenly, until a thin layer is formed.
2. Cut the kernels off the cob into a large bowl.
4. Simmer ten minutes. Then remove from heat and cool. 10. Tie them up using strips from the corn
husks.
5. In a separate bowl, add masa, water & mix by hand.
Add the corn 1 cup at a time and mix in by hand.
11. Steam them in basket for 18 minutes.
1. 2. 3.
PUMPKIN RAISIN BLACKENED CHILI
MUSHROOM TAMALE
TAMALE RELLENO TAMALE
Saute a blend of chopped
I cup roasted pumpkin seeds Grate and mix cheddar and mushrooms in two
I cup Hunza raisins mozzarella almond cheeses tablespoons olive oil.
11/2 teaspoons cinnamon in a wok or iron skillet with Add sea salt and lemon to
1 teaspoon healthy heart chili until chili is blackened. taste. place two
vegan butter Make sure you either slice the tablespoons inside your
chili or puncture it so it tamale and wrap.
Roast the pumpkin seeds in doesn’t explode.
the oven at 350 for 5 - 8
minutes until toasted. Mix all Remove from wok and cut
the ingredients together in a chili into thin strips. Place 3
small bowl. Place a small strips in the center of
tablespoon in the center of your tamale along with grated
your tamale and wrap. cheese and wrap.
kale
chips
Aside from avocados, kale is Rich’s
favorite leafy green
VERSION 1
Large bunch of organic kale leaves
Olive oil
Sea salt
Squeeze of lemon
VERSION 2
Sesame oil
Nama shoyu
Black sesame seeds
YUM!
pumpkin
vegan 1.
pie
1.
PUMPKIN PIE PART PUT IT TOGETHER
2. 3.
ALMOND CRUST
2 cups raw organic almonds organic pumpkin mash- make your In a mixing bowl add all
I tbsp healthy heart vegan butter own or buy canned. ingredients and blend. pour
(Earth Balance) 3/4 package soft organic tofu into almond crust and bake
3 tbsp organic raw honey 1/2 cup maple syrup for 1 hour at 350 degrees
1/2 cup organic raw honey
In a processor, grind the almonds 1/4 tsp salt
until they are mealy in consistency. 1 tsp pumpkin pie spice
Add the vegan butter and honey
processing in between. Press the
almond mixture into a pie pan lined
with parchment paper.
ZEN
JAI SEED TREE SERIES METALLIC PHOTOGRAPH LARGE FORMAT 4 X 8 FEET MOUNTED GLOSSY PLEXI ALUMINUM EDGE
shake
mayan thunder black
IN THE VITAMIX, BLEND:
1 banana
(stem removed)
NOTICE HOW AMAZING YOUR BODY FEELS AFTER ENJOYING THIS TASTY DESSERT SHAKE!
chiapudding
seed This recipe was a force in opening
up our kids to vegan recipes. Our
boys often make it the night before
a big school exam and eat it chilled
in the morning for breakfast.
Serve cold.
links
VITAMIX
to yours...
gratitude
...in
JAI!
may you become the change you seek to find...
© 2010 JULIE PIATT AND RICHARD ROLL. ALL RIGHTS RESERVED, JAI ENTERPRISES, LLC
AMAZON
“Roll has accomplished amazing things, but it is his ability to draw inspiring and uniquely insightful
lessons from his experiences that sets him apart from other extreme athletes. Finding Ultra is a
fascinating read full of practical tips.”
--Dean Karnazes, nationally bestselling author of Ultramarathon Man
FINDING
“You walk away from reading this book knowing you have the total power to transform your
life on every level…Roll is immensely likeable, a most compelling storyteller, and a true shaman of
health and fitness!”
ULTRA
--Kathy Freston, New York Times bestselling author of Quantum Wellness and Veganist
“If you liked Born To Run, you’ll love Finding Ultra -- one of the best books about health and
fitness that I have ever read.”
--Neal D. Barnard, MD, President, Physicians Committee for Responsible Medicine
"I loved this. A rare book, unusual for its honesty and willingness to bare all, that really does
deserve such superlatives as ‘riveting’ and ‘compelling.’”
--Rip Esselstyn, New York Times Bestselling author of Engine 2 Diet
“Finding Ultra is an inspired first-person account of fast living and even faster swimming, running
and biking that will leave you convinced of the power of your own will.”
--Brendan Brazier, bestselling author of Thrive
RICH ROLL
www.findingultra.com
JULIE IS PROUD TO ANNOUNCE THE RELEASE OF HER FIRST ALBUM,
MOTHER OF MINE, BY SRIMATI. TO GIVE THE SONGS A FREE LISTEN
AND PURCHASE THE ALBUM, VISIT SRIMATIMUSIC.COM
NOW AVAILABLE
“For the past six years, these songs have loved me,
healed me and revealed my heart’s deepest
longing-as an artist, a healer and a Mother. It feels
as if this work is the reason I was born in this life.”
-- Julie Piatt (aka SriMati).
www.srimatimusic.com
SUBSCRIBE ONiTunes
JAI REPAIR
PLANTPOWER RECOVERY FORMULA
JAI REPAIR is our first nutritional supplement product: a 100% plant-based, non-GMO custom
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longevity and unparalleled athletic performance. Each scoop contains 24g of top-shelf plant-based
proteins, l-glutamine, an array of powerful antioxidants such as resveratrol and grape skin extracts,
your RDA of vitamin B12 and cordyceps sinesis, a Chinese superfood that have been shown to boost
lung capacity and oxygen uptake.
For even more information and background on the product, including the history of it’s development
and the reasons behind the proprietary formula, read Rich’s blog post on RICHROLL.COM