Autorentext

Katharina Seiser is an Austrian culinary journalist who writes and teaches about food. The author of bestsellers such as Immer schon vegan (Always Vegan, with 11 editions) and Österreich Express (Austria Express), she is also a columnist and culinary expert on TV. She lives in Vienna. Learn more at her website, esskultur.at.

Klappentext

**More plants. Better gut. Happier you. It’s achievable with this cookbook!

**Join the gut-health revolution—one delicious plant at a time! Eat 30 Plants a Week: A Cookbook is your friendly, no-nonsense guide to building a thriving gut microbiome by eating a greater variety of plants. Based on the popular science-backed challenge to eat 30 different plant foods per week, this cookbook gives you everything you need to boost your gut health without ditching your favorite meals or following a restrictive diet.

Inside this uniquely illustrated cookbook, you’ll find more than 75 approachable recipes, each accompanied by gorgeous photography, designed to stack up your plant count without overcomplicating your meals. From cold items like fiber-packed gazpacho, salads, and grain bowls to hearty soups, stir-fries, and veggie-forward snacks, each recipe makes it easier—and tastier—to hit your weekly goal. Also included is information on the comprehensive, companion 30 Plants app that includes approximately 1,300 trackable plants, plus a unique QR code so you can take your weekly plant tracker wherever you go!

Enjoy exploring:

• 75+ gut-healthy recipes that are plant-forward and flexible
• A mix-and-match plant tracker to help you reach your 30 per week with ease
• Tips for sneaking in extra plants—from herbs and spices to legumes, nuts, seeds, and whole grains
• No-pressure guidance for incorporating more plant diversity into any eating style
• Supportive science on the connection between gut health, digestion, mood, and immunity
  Whether you’re an omnivore looking to shake up your routine or a longtime plant-based eater ready to optimize your gut health, Eat 30 Plants a Week: A Cookbook offers an encouraging and joyful way to eat better and feel better—no fads, no guilt, just more of the good stuff.

Inhalt

A Call to Diversify
Healthy Eating: A Guide by Theres Rathmanner
The Microbiome and Health: Variety Matters by Gabriele Berg
“My 30+ Plants for This Week” Checklist
Why Count Plants?
FAQs About the “My 30+ Plants for This Week” Checklist
Ideas for Diversifying Your Plant Intake . . .
About the Recipes in This Book
List of Recipes
Recipes: Cold
Gazpacho
Caponata
Indian Salad with Paneer
Watermelon Salad
Spicy Eggplant and Tomato Salad
Fennel and Clementine Salad
Papaya Masala Salad
Panzanella
Crunchy Cabbage Salad
Eggplant Rolls with Walnuts
Grilled Bell Peppers with Preserved Lemons and Capers
Vegetable Salad with Fresh Coconut Dressing
Leek, Beet, and Spinach Spread
Marinated Beets
Tomato Ceviche
Thai Salad
Beets with Pomegranate
Vegetable Salad with Citrus Vinaigrette and Pecorino
All Souls’ Salad
Summer Rolls with Peanut Dipping Sauce
Cobb Salad
Chickpea Salad
Runner Bean Salad
Beet Hummus
Lentil Purée
Red Lentil Balls
Freekeh with Dates and Nuts
Wild Rice Salad with Cranberries and Pecans
Spelt Salad with Vegetables
Bulgur Salad with Herbs
Wild Rice Salad with Grapes and Herbs
Recipes: Warm
Tombet
Green Shakshuka
Vegetable Korma Curry
Aloo Bengan Sabji
Cabbage Soup with Tomatoes, Harissa, and Bulgur
Jerusalem Artichoke and Carrot Skillet
Corn Stew with Okra and Tomatoes
Sarma
Savoy Cabbage Roulades with Horseradish Sauce
Oven-Baked Beets with Labneh
Bouillon-Braised Vegetables with Garden Herb Sauce
Oven-Roasted Brussels Sprouts with Pecans
Borscht
Aloo Gobi
Vegetable Curry with Chickpea Sauce
Chickpea Ragout with Eggplants and Spearmint
Pakoras
Artichokes with Broad Beans
Red Lentil Soup
Ribollita
Tofu Keema
Eggplant and Lentil Stew
Crispy Lemongrass Tofu
Carrot and Lentil Stew
Persian Noodle Soup with Legumes
Harira
Chili sin Carne
Polenta with Savoy Cabbage and Beans
Kibbeh with Walnut Onions
Warm Spelt Salad with Fennel
Bulgur Pilau with Chestnuts
Spelt Soup
Recipes: Sweet
Buckwheat Porridge with Strawberry Ragout and Pecans
Crunchy Granola
Millet Porridge with Grapefruit and Nuts
Red Berry Compote
Chilled Fruit Soup with Dried Fruit
Stuffed Roasted Apples
Banana Bread with Nuts
Apple and Nut Charoset with Prunes and Cocoa
Carrot Cake with Walnuts
For Further Reading
Team
Acknowledgments
Index