1. food and drink
2. desserts and baking

Sample pages from the YumUniverse Membership Materials & Library of eBooks
1
HELLO THERE.
WELCOME
TO
YUMUNIVERSE
2
“There are virtually no nutrients in animal-based foods
that are not better provided by plants.”
— t. c o l i n c a m p b e l l , p h d
In a study authored by researchers
at Yale University School of Medicine
in 1992, based on data collected
in thirty-four separate surveys
conducted in sixteen different
countries, and then published in
twenty-nine peer-reviewed research
publications, it was found that
70% of bone fracture rate was
attributable to the consumption
of animal protein.
The China Study—the largest
comprehensive study of human
nutrition ever conducted via a
partnership between Cornell
University, Oxford University and the
Chinese Academy of Preventative
Medicine—discovered that in rural
China, where 90% of the protein
consumed comes from vegetable
sources, the bone fracture incidence
is only one-fifth that of the U.S. In
multiple, peer-reviewed animal
studies, researchers from the study
also discovered that they could
actually turn the growth of cancer
cells on and off by raising and
lowering doses of casein (the main
protein found in cow’s milk).
The China Study included 367
variables, 65 counties in China, and
6,500 adults (who completed
questionnaires, blood tests, etc.).
When they were done, they had
more than 8,000 statistically
significant associations between
lifestyle, diet and disease variables.
Caldwell B. Esselstyn, Jr., M.D., a
physician and researcher at The
Cleveland Clinic (the best cardiac
center in the country), treated
eighteen patients, with established
coronary disease, with a whole
foods, plant-based diet. Not only
did the intervention stop the
progression of the disease, but
70% of the patients saw an opening
of their clogged arteries. Dr. Dean
Ornish, a graduate of Harvard
Medical School, completed a similar
study with consistent results.
It’s not just cancer and heart disease
that respond to a whole foods,
plant-based diet. It may also help
protect you from diabetes, obesity,
autoimmune diseases, bone, kidney,
eye and brain diseases.
Today’s American population is the
sickest and most obese in human
history, despite all of the health
claims made by the meat and dairy
industries. And since the Western
diet is going global, populations
that once rarely experienced our
diseases of affluence, are now on
the same medicated track.
INFORM YOURSELF
I am a big believer that everyone’s
body is different, with various needs,
ailments and/or symptoms. Some
folks may need to eat some meat or
fish here and there. Some may need
to be strictly plant-based. Some
100% raw foodies.
Across the board, however, I don’t
think you’ll find a single medical
professional, acupuncturist,
nutritionist or holistic practitioner
who disputes the fact that the
more clean, organic vegetables we
consume, the happier and healthier
we will be.
Almost
¼3
1 13
OF ADULTS
OVER 20
ARE OBESE
OUT
OF
AMERICANS HAS DIABETES
HEART DISEASE KILLS
1 3
OUT
OF
AMERICANS
The fact is that, as a nation, we pay
more for our health care than any
other country, and we do not have
better health to show for it. It’s time
for us all to be accountable. If you
can afford it (and if you can’t right
now, save up), have a comprehensive
nutritional blood analysis performed,
so you have a personal blueprint for
what your body needs. Eat more
plants—just start adding more to
your diet. If you continue to eat
animal products, make sure they are
grass-fed, humanely raised and
organic. Eat clean, whole foods and
experience firsthand, the difference
in your energy level, quality of sleep,
strength, mood and mental clarity.
There is no more powerful motivation
than that.
Sources:
Frassetto LA, Todd KM, Morris C, Jr., et al. “Worldwide incidence of hip fracture in elderly women: relation to consumption of animal and vegetable foods.” Journal of
Gerontology 55 (2000): M585-M592.
Abelow BJ, Holford TR, and Insogna KL. “Cross-cultural association between dietary animal protein and hip fracture: a hypothesis.” Calcif. Tissue Int. 50 (1992)
Wachsman A, and Bernstein DS. “Diet and osteoporosis.” Lancet(italics) May 4, 1968
The China Study, by T. Colin Campbell, PhD, and Thomas M. Campbell II, (2006)
THRIVE Foods, by Brendan Brazier
Dr. Joel Fuhrman: Girls’ Early Puberty: What Causes It, And How To Avoid It, Huffington Post
3
APPLIANCES & TOOLS
M O S T O F W H I C H Y O U P R O B A B L Y H AV E A L R E A D Y
You will need a blender and/or a food
processor for many of these recipes.
If you don’t have them, pick them up
in your price range (high-powered is
recommended to make smooth,
creamy sauces, etc.). You’ll soon see
that they are plant-based kitchen
must-haves. You can always borrow
one from a neighbor, co-worker or
family member, and share some
fresh, clean food as thanks.
You’ll also need baking sheet(s),
skillets/frying pans, saucepans and
pots with lids,
unbleached parchment paper
measuring cups,
glass nesting bowls
Other kitchen must-haves include a
silicone spatula—ideal for getting
every last bit of tastiness from
blenders, bowls, pots, pans and
food processors.
measuring spoons,
and sometimes, a fine mesh strainer
for muffins (sifting flour), straining
cooked quinoa and pastas.
4
K I T C H E N T I P S & H O W-T O
| soaking
SOAKING SEEDS, NUTS & LEGUMES
N U T S, S E E D S A N D L E G U M E S A R E PAC K E D W I T H H E A LT H Y FAT S,
P R O T E I N A N D M I N E R A L S , B U T T O A S S I M I L A T E A L L T H A T G O O D S T U F F,
I T ’ S R E C O M M E N D E D T H AT Y O U P R E PA R E T H E M BY S OA K I N G T H E M.
SOAKING NEUTRALIZES NATURE’S PROTECTION BARRIER—ENZYME INHIBITORS.
S O A K I N G = N U T R I T I O N A L “A M P L I F I C A T I O N.”
NAME
SOA K I N G T I M E
A L M O N DS
8 -1 2 H OU RS
A M A RA N T H
8 -1 2 H OU RS
BU C KW H E AT
6 - 8 H OU RS
B RA Z I L N U TS
N O SOA K
CAS H EWS
2 - 4 H OU RS
CHICKPEA/GARBANZO
12 HOURS
F L A X S E E DS SOAK FO R BA K I N G
P E AS
1 2 H OU RS
H A Z E L N U TS
6 - 8 H OU RS
H E M P S E E DS
N O SOA K
L E N T I LS
8 -1 2 H OU RS
M ACA DA M I A N U TS
0 - 2 H OU RS
M I L L E T
8 -1 2 H OU RS
P ECA N S 6 - 8 H OU RS
P I N E N U TS
6 - 8 H OU RS
PU M P KI N S E E DS
6 - 8 H OU RS
Q U I N OA
6 - 8 H OU RS
S ESA M E S E E DS
0 - 4 H OU RS
SU N F LOWE R S E E DS
6 - 8 H OU RS
WA L N U TS
6 - 8 H OU RS
W H AT ’S I T LO O K L I K E ?
Seed (hulled)/Grain/Grass
Nut (shelled)
Legume
STORE-BOUGHT SOAKED,
SPROUTED GOODIES
Many health food stores are
now offering sprouted legumes,
grains and seeds. These helpful
products let you skip the
soaking step for most recipes.
Note that for sauces that call
for soaked walnuts, sunflower
seeds or cashews, soaking is
necessary to create a creamy,
smooth texture.
DEHYDRATING FOR STORING
If you have a dehydrator, make
sure that you fully dehydrate
soaked nuts, legumes and
seeds so no moisture is left
before storing in airtight glass
containers in your pantry. You
don’t want them to mold, you
want them dry. Just taste every
six hrs to see if they are dry
enough. If not, dehydrate more.
You can’t really over dehydrate.
Better to err on the safer side.
TOXICITY
There are a few opinions about
sprouts and toxicity out there,
like the universal “kidney beans
should not be eaten in a
sprouted state, only cooked.”
Many of the other opinions
involve commercially grown
sprouts. So, if you buy, buy
organic. I recommend saving
the money, and having some
fun by growing your own.
5
yumuniverse.com
YU
I N S P I RAT I O N A L
MEAL PLAN
CLEAN
•
PLANT-BASED
a l l r e c i p e s a r e g l u t e n - f r e e & s o y - f r e e ( O R E A S I LY A D A P T E D )
6
SHOPPING LIST
S AV E B Y S H O P P I N G B U L K F O R G R A I N S, N U T S, S E E D S A N D S P I C E S,
A N D R E F E R T O PAG E S 1 3, 1 6 A N D 24 O F Y O U R W E L C O M E PAC K E T F O R
H E L P F U L C H A R T S T O M A K E C L E A N, O R G A N I C C H O I C E S E A S I E R .
R E A D T H R O U G H T H I S E N T I R E P L A N B E F O R E Y O U S H O P.
I OFFER ADAPTATIONS, SUBSTITUTIONS AND EXTRAS THAT YOU
M A Y WA N T T O A D D T O T H E B A S I C S H O P P I N G L I S T B E L O W.
BACK TO CONTENTS
A L S O, N O T E T H AT PA N T RY S TA P L E S L I K E O I L S, S P I C E S A N D V I N E G A R S
L AST FOR MONTHS, SO KNOW THAT YOUR NEXT SHOPPING TRIP
W I L L C O S T L E S S O N C E Y O U H AV E A S T O C K E D P A N T R Y.
PRODUCE, GREENS & HERBS
GRAINS, LEGUMES, NUTS & SEEDS
ETHNIC, UNIQUE & BAKING
__ 1 bunch cilantro
__ 1 large bunch kale
__ 2 large pears
__ 1 red apple
__ 1 shallot
__ 2 boxes mixed greens
__ 4 lemons
__ 4 limes
__ 4 large carrots
__ 1 small bunch celery
__ 1 cucumber
__ 1 bunch sweet sprouts
__ 1 pack of fresh or frozen
blueberries
__ 2 large red onions
__ 2 large yellow onions
__ 2 red peppers
__ 1 yellow pepper
(you can sub red)
__ 1 orange pepper
(you can sub red)
__ 1 jalapeno pepper
__ 1 medium zucchini
__ 15 medium tomatoes
__ 1 medium yellow squash
__ 2 bulbs garlic
__ 1 small ginger root
__ 2 green onions
__ 1 pack raspberries
__ 1 pack chia seed
__ 1 ½ cups dry black beans
__ 1 cup dry kidney beans
__ 1 cup dry garbanzo beans
__ 1 pack hulled hemp seed
__ 1 pack of almond flour
__ 1 pack of brown rice flour
__ 1 cup dry green lentils
__ 3 cups raw cashews
__ ½ cup millet
__ 1 cup quinoa
__ 1 cup amaranth grain
__ ¼ cup raw almonds
__ ½ cup raw pecans
__ ½ cup raw walnuts
__ 3 tbsp nutritional yeast
__ 1 pack brown rice tortillas
(make sure they are gluten free if you have a sensitivity)
__ 1 bottle of coconut aminos
(this is “soy-free,” gluten-free
soy sauce. Feel free to use
tamari, regular soy sauce or
Nama Shoyu sauce)
__ 1 jar of tomato sauce
(find an organic, clean brand
without added sugar)
__ 10 Medjool dates
__ 1 pack black bean noodles
(or any Asian noodles)
__ 1 bottle apple cider vinegar
__ 1 container of vegetable stock
(low sodium)
__ Aluminum-free baking powder
__ Baking soda
NUT & SEED BUTTERS
__ 1 jar of almond butter
SEASONINGS & SWEETENERS
__ Fine ground sea salt
__ 1 pack of sucanat
(you can substitute brown
sugar, turbinado here)
__ 1 bottle vanilla extract
__ 1 tsp ground cardamom
__ 3 tbsp ground cumin
__ 1 tsp ground coriander
__ 3 tbsp chili powder
__ 1 tsp cinnamon
__ 1 tbsp paprika
__ 1 tbsp chipotle powder
__ ¼ cup cocoa powder
__ Small bottle grade B
maple syrup
__ Small jar of raw,
wild-harvested honey
OILS
__ 1 jar unrefined coconut oil
__ 1 bottle toasted sesame oil
__ 1 small bottle of extra
virgin olive oil
D AY T W O
| breakfast
CARDAMOM CREAM
CHIA PUDDING
WITH
RASPBERRIES
A
B
C
MAKES 3-4 SERVINGS
TOOLS
STEPS
ADAPTATIONS & TIPS
Large glass bowl
Blender
Spoon
Strainer
1. Wash your raspberries.
1. You can always prepare this a day
or two in advance and keep in the
fridge until ready to eat.
INGREDIENTS
½ cup chia seeds
6 oz. (almost 1 cup) raspberries
BACK TO CONTENTS
Cardamom Cream
2 cups pure water
¼ cup cashews
6 Medjool dates, pitted
¼ tsp vanilla extract
½-1 tsp ground cardamom
Teeny pinch fine ground sea salt
2. Place chia seeds in a large bowl.
3. Blend together Cardamom Cream
ingredients until super smooth and
add to the bowl of chia. Stir well and
allow to sit on the counter, or in the
fridge, for about 15 minutes until the
mixture thickens.
4. Add your fresh raspberries and
enjoy.
2. Don’t have cashews on hand, but
have a can of coconut milk, or
almond, rice or hemp milk? Blend 2
cups of that with the dates, vanilla,
cardamom and salt instead of the
cashews and water (which is
basically a homemade cashew milk).
3. Add more berries—strawberries,
blueberries and/or blackberries!
4. Try this recipe with fresh peaches,
sliced banana, toasted almonds,
sunflower seeds or pepitas.
D AY T W O
| dinner
ALUMINUM-FREE AND HEARTY CHIA SEED
MULTI-BEAN CHILI
A
B
C
MAKES 12+ SERVINGS
TOOLS
Large stock pot
Chef’s knife
¼ cup cocoa powder
(or cacao powder)
1 ½ cup dry black beans*
1 tsp liquid smoke
(optional, but recommended)
1 cup dry red kidney beans*
2 tbsp apple cider vinegar
½ cup dry garbanzo beans*
1 tbsp coconut oil
½ cup dry green lentils*
½ tsp fresh black pepper
1 yellow pepper, seeded, ribs
removed and diced**
1-2 cups low sodium vegetable stock
(optional, you may not need)
1 orange pepper, seeded, ribs
removed and diced**
2 tbsp fresh lime juice
INGREDIENTS
1 jalapeno pepper
seeded, ribs removed and diced
15 medium tomatoes
blanched and chopped
2 large yellow onions, diced
8 cloves garlic, peeled and minced
3 tbsp ground cumin
1 tsp ground coriander
3 tbsp chili powder
BACK TO CONTENTS
1 tsp chipotle powder
(use 2 tsp for some kick)
1 tbsp paprika
1 tbsp + 2 tsp fine ground sea salt
(possibly more to taste)
¼ cup cilantro, removed from stems
and chopped
3-4 tbsp chia seed
*Soak in pure water overnight
and then cook according to the
instructions in this important post.
Feel free to play around with
different legumes if you like.
** Substitute red pepper if you can’t
locate orange or yellow.
STEPS
1. The day (or better yet, night)
before you will be making your chili,
soak the garbanzos, kidney beans,
black beans and lentils in pure water
for at least 8 hours (A,B).
2. In the morning, drain and rinse
well. Cook the legumes/beans
according to the instructions in this
post. You can used canned,
pre-cooked beans, but read this post
so you know what you are
consuming when you eat canned
beans. Ultimately, you choose what
to eat, but make informed choices.
3. While legumes cook, start a large
pot of boiling water for blanching
tomatoes (here’s how).
Recipe continued on next page...
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30
CLEAN
•
P L A N T– B A S E D
DINNERS
( T H AT ’ S E N O U G H F O R A M O N T H )
COMFORTING MEALS WITH
ADAPTATIONS & TIPS
for O M N I V O R E / H E R B I V O R E
HOUSEHOLDS
VO LU M E 1
a l l r e c i p e s g l u t e n - f r e e & s o y - f r e e ( O R E A S I LY A D A P T E D )
10
14
| dinner
G O L D E N B E E T, G R A N N Y S M I T H , B U T T E R N U T S Q U A S H & T H Y M E
GRATINS
WITH
MACADAMIA CASHEW CREAM SAUCE
A
B
C
MAKES 6 SERVINGS
TOOLS
Six 4" ramekins or
Medium glass baking dish
Mandoline slicer (or you can
carefully, thinly slice by hand)
High-powered blender
Pastry brush (or small spoon to
drizzle)
Cookie sheet
Small pan
INGREDIENTS
Gratins
5-6 golden beets
4 granny smith apples
1 butternut squash
1 red onion
1 tbsp sucanat (optional)
¼ cup fresh thyme
roughly chopped
½ cup unrefined coconut oil warmed
to liquid
Fresh ground black pepper
Fine ground sea salt
Cream Sauce
¼ cup macadamia nuts, not soaked
½ cup cashews, soaked
1 cup pure water
¼ tsp fine ground sea salt
STEPS
1. Slice your onion thinly on the
mandoline and add it with 1 tsp of
coconut oil and 1 tbsp sucanat, to
pan and brown over medium-high
heat 7-10 minutes (A). Stir onions
occasionally.
2. While onions brown, peel and slice
your beets thinly on the mandoline
and set aside (B). Slice your apples
(do not peel, the green is pretty) on
the mandoline, and cut out the core/
seeds on the slices where you find it.
You want round slices of the beets,
apples and squash to fill the ramekins.
3. Peel butternut squash, cut off
ends and slice on mandoline, holding
squash vertically.
4. If your rounds are too big to fit the
ramekins, use kitchen scissors, or a
knife to trim off any extra diameter
(C). Skip this step if you are using a
baking dish versus the ramekins.
11
5. Set scraps aside.
6. Using a pastry brush, or your
fingers, grease your ramekins (or
baking dish) (D).
7. Place a beet slice in the ramekin.
Paint with coconut oil. With a very
light hand, sprinkle—SPRINKLE—a
touch of sea salt and pepper on your
round. It’s important to season all
layers, so be sure to be delicate with
your amounts. A tiny pinch will do.
Imagine, if you had to (or could)
count, you’d make it so only 20 little
grains of salt/pepper are on each
round. I like the kick of fresh pepper,
but if you are not a fan, use pepper
every third layer instead of on each
one like I do.
8. Sprinkle beet with fresh thyme.
9. Now place an apple slice on top of
your beet.
10. Then place a few onions on top of
your apple.
Recipe continued on next page...
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P L A N T - B A S E D, G L U T E N - F R E E
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+
TIPS
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+ |
H O L I D AY S U R V I VA L G U I D E
| desserts
GINGER MOLASSES
COOKIES
A
B
C
MAKES 25-30 COOKIES
TOOLS:
2 medium glass bowls
1 small glass bowl
Silicone kitchen spatula
2 cookie sheets
Unbleached parchment paper
Small spoon
INGREDIENTS:
¼ cup organic coconut palm sugar
1 ½ cups gluten-free all-purpose flour
½ cup almond flour
1 tsp aluminum-free baking soda
¼ tsp fine ground sea salt
4 tsp fresh ground ginger
½ tsp ground cinnamon
½ tsp ground cloves
1 cup organic sucanat
¼ cup organic molasses
Seeds from 1 organic vanilla bean
¼ cup coconut milk
¼ cup cold-pressed coconut oil
STEPS:
1. Preheat the oven to 350°F. Line
cookie sheets with parchment paper.
2. Place your coconut palm sugar in
the small bowl and set aside.
3. Sift together all-purpose flour,
almond flour, baking soda, salt,
cinnamon and cloves.
4. In another bowl, mix together
ginger, molasses, coconut milk,
vanilla bean seeds, sucanat and
coconut oil.
5. Using silicone spatula, fold
together the wet and dry
ingredients—except coconut
palm sugar.
6. Using a spoon, drop a scoop of
dough into the small bowl filled with
coconut palm sugar. Sprinkle the top
with sugar so you can easily pick it
up and roll it in your hands. Add
sugar as needed to coat all sides.
Press a little bit with your palm and
place about 2" apart on cookie sheet.
7. Place filled cookie sheets in the
oven and bake 10-12 minutes. Do not
over bake. Remove from oven after
12 minutes max. Allow to cool a bit
(about 5 minutes) on the cookie
sheet and then transfer to a
cooling rack.
ADAPTATIONS & TIPS:
1. Planning ahead? You can make
these cookies a day or two in
advance. Keep covered and chilled in
the fridge until ready to serve.
2. Make ice cream sandwiches out of
these cookies. Just fill with your
favorite non-dairy vanilla ice cream,
store in a covered dish and freeze
until ready to serve.
3. You can substitute 1 tsp organic
vanilla extract for vanilla bean.
OMNI IDEAS:
1. Use any dairy ice cream you like to
make sandwiches.
2. You can use equal amounts of
butter instead of coconut oil.
3. You can use equal amounts of
dairy milk instead of coconut milk.
13