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Vegan The Cookbook

March 2018

By Garry Messick

Renowned chef Jean-Christian Jury has for many years specialized in preparing vegan and raw-food dishes. His strong belief in health-promoting foods has culminated in his new book, Vegan: The Cookbook.

The recipes in Jury’s book originate from countries all over the world. He credits his interest in exotic foods to his extensive travels, as well as his research into the origins and evolution of foods from ancient to modern times.

Jury advises that people who are interested in adopting a vegan diet first read up on the subject.

“A vegan diet, like every other diet, has to be balanced,” says Jury. “Your body and digestive system need time to adapt. Take always into consideration your health in the first place. To maintain a healthy immune system, your body needs garden fresh food, vitamins, enzymes, calories and minerals.”

Jury, a native of Toulouse, France, has run the acclaimed restaurant La Mano Verde in Berlin, Germany, since 2008. All of the recipes in Vegan: The Cookbook have been served there.

“For years,” he says, “my target was to surprise the non-vegan guests with our quality of cooking and imagination.”

Below, Life Extension® has collected four delicious, nutritious recipes from Jury’s book. When preparing these meals, the chef recommends that you use the freshest ingredients you can find.

“Going vegan with garden fresh ingredients is the base of a healthy vegan diet,” he says.

From South Korea:

Broccoli Soup with Ginger and Lemon

Preparation time: 25 minutes • Cooking time: 35 minutes, plus 20 minutes chilling • Serves 4

  • Two heads of broccoli, trimmed and separated into florets, stems reserved
  • Two tablespoons olive oil
  • One shallot, finely chopped
  • One tablespoon finely grated fresh ginger
  • Three cups vegetable stock (broth)
  • One teaspoon finely grated lemon zest
  • Two tablespoons fresh lemon juice
  • Salt and freshly ground black pepper
  • ½ cup coconut milk
  • Two scallions (spring onions), finely chopped, to garnish
  • One tablespoon white sesame seeds, to garnish

Preheat the oven to 400°F/200°C/Gas Mark 6

Put the broccoli florets into an ovenproof dish, add one tablespoon of the olive oil and toss to coat. Bake for 20 minutes, until tender. Remove from the oven and set aside.

Heat the remaining olive oil in a saucepan over medium heat, add the shallot and stir fry for four minutes, until the shallot has softened. Add the ginger and cook for another two minutes. Add the broccoli stems, broth, and lemon zest and juice. Season to taste with salt and freshly ground black pepper, then bring to a simmer and cook for about 10 minutes, until the broccoli stems are tender.

Add the broccoli florets and bring to a boil, then remove the pan from the heat and set aside to cool for 20 minutes.

In a food processor or high-speed blender, purée the soup in batches until smooth. Return the soup to the saucepan, add the coconut milk and bring to a boil, stirring frequently. Then immediately remove the saucepan from the heat.

Ladle the soup into bowls, garnish with the scallions and white sesame seeds, and serve.

From Kurdistan:

Chickpea and Cilantro Salad

Chickpea and Cilantro Salad
Chickpea and
Cilantro Salad

Preparation time: 20 minutes • Cooking time: 15 minutes Serves 4

  • Three tablespoons olive oil
  • Three cloves garlic, finely chopped
  • One red onion, finely chopped
  • One tablespoon ground cumin
  • One tablespoon finely chopped fresh ginger
  • ½ teaspoon chopped piment d’espelette
  • Two tablespoons fresh lime juice
  • Nine oz. plum tomatoes, quartered
  • 1 ¼ cups canned chickpeas, rinsed and drained
  • Salt and freshly ground black pepper
  • One bunch of cilantro (coriander), chopped

Heat the oil in a wok or deep saucepan over medium heat. Add the garlic and onion and stir-fry for five to six minutes, until golden brown. Add the cumin, mix to incorporate, and fry for another two minutes. Now add the ginger, chili, lime juice, tomatoes, and chickpeas, reduce the heat to low, and simmer for seven to eight minutes.

Season to taste with salt and freshly ground black pepper, then transfer to a large serving bowl. Sprinkle with the chopped cilantro and serve immediately.

From Chad:

Kidney Bean and Coconut Curry

Preparation time: 25 minutes • Cooking time: one hour 30 minutes • Serves 4

  • Two cups dried kidney beans, soaked in water overnight
  • Two tablespoons vegetable oil
  • Two red onions, chopped
  • Two tomatoes, chopped
  • Two cups coconut milk
  • One teaspoon ground cardamom
  • Two cloves garlic, crushed
  • One teaspoon yellow curry powder
  • One green chili, seeded and finely chopped
  • Salt
  • Two tablespoons chopped cilantro (coriander), to garnish
  • Cooked basmati or jasmine rice, to serve

Rinse and drain the soaked kidney beans. Fill a large saucepan with enough water to cover the kidney beans and bring to a boil. Add the beans, bring to a simmer, and cook over low heat for one hour, until the beans are tender. Drain and set aside.

Heat the vegetable oil in a large saucepan over medium heat. Add the onion and stir fry for three to four minutes, until the onion becomes golden brown. Add the tomatoes and cook for four to five minutes. Add the coconut milk, cardamom, garlic, curry powder, and chili and season to taste with salt. Mix well to blend the ingredients together and bring the mixture to a simmer. Cook over low heat for 20 minutes.

Transfer to a large serving bowl, garnish with the cilantro, and serve with rice.

From Spain:

Peppers Stuffed with Quinoa and Zucchini

Preparation time: 20 minutes • Cooking time: 50 minutes, plus 15 minutes cooling • Serves 4

  • Two red bell peppers
  • Two cups quinoa, cooked according to the packet instructions
  • Two cups shredded zucchini (courgette) or summer squash
  • One tablespoon chopped basil
  • ½ cup tomato sauce or crushed tomatoes
  • One clove garlic, finely chopped
  • ½ cup grated vegan mozzarella cheese
  • Salt and freshly ground black/white pepper

Preheat the broiler (grill).

Arrange the peppers in a broiling (grill) pan and broil for about 20 minutes, until they are soft and the skin just beginning to become brown. Let cool for 15 minutes, then halve peppers lengthwise, remove the seeds and transfer to a baking pan.

Preheat the oven to 400°F/200°C/Gas Mark 6

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Combine the quinoa, zucchini or squash, basil, tomato sauce, garlic, and half of the cheese in a large bowl and season to taste with salt and freshly ground white/black pepper. Divide the quinoa mixture equally among the pepper halves; top with the remaining cheese. Bake for 15 minutes, until the cheese has melted and is golden brown. Serve immediately.

If you have any questions on the scientific content of this article, please call a Life Extension® Wellness Specialist at 1-866-864-3027.

To order Vegan: The Cookbook, call 1-800-544-4440.