THRIVE

M A R A N D A P L EA S A N T S
PLANT-BASED: CULTURE. FOOD. LIFESTYLE D ouble I s sue !

b es t o f
beau ty
+ s kin

The * vegan
ulti mate Fast Meals
foo d
GLUTEN-FREE
Dairy-Free

issue SUGAR-FREE

300+
vega n 60+
RECIPE Superfood
IDEAS smoothie
bowls
Mushroom
Mania!
s
+deli cious
rt MAKE

es se YOUR OWN
POWER of PLANTS
raw d Gourmet
natural remedies
vegan
cheeses
Display: April 15-June 20, 2017
 YOU VIBRANCE

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 Introducing Garden of Life SPORT
The Cleanest Performance Line Ever
Never before have we seen so much excitement about a new
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performancewhatever the leveltruly CLEAN sports
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We believe that athletes, who treat their bodies as their
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as a Complete Sport System, depending on the type of sport
intensity and duration. It includes a Pre-Workout drink,
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 Everyone
Is An Athlete
Garden of Life SPORT
Ive partnered with Garden of Life on their new Sport line because I believe
theyre doing everything right. The entire Sport product line is certified clean
by being Certified USDA Organic, Non-GMO Project Verified, certified by NSF
for Sport and Informed-Choice for Sport. Thats quadruple assurance that these
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What if Youre Not an Athlete

Every human being is an athlete. We have to do things every day like move, carry
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DON SALADINO Complete 3-STEP System for Clean

Certified trainer and owner of Drive495 in Performance
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
 C on te n ts 68 66 43
70

46 52
48 37

52 26
14 ireland: Christina Leopold 48 Fitness Foodie Bianca Zapatka
Creating cleaner, healthier desserts Fast, fresh homemade Mexican food

18 candice oliver 52 Romania: ana rusu

Quick breakfast ideas Tips for raw baking, underused foods in the kitchen and her latest
food discovery

20 Foodie + Mum, Maria Lukjanov

The 2-minute tahini smoothie + aquafaba as the perfect
egg replacement
54 Australia: Aninka Jovi Zigal
Fusion savory cuisine

22 socal: sophie nguyen 56 the french vegan: barbara lebuffe

Glorious gluten-free, nut-free, soy-free, refined sugar-free recipes Perfect weekend menu: pizza and pancakes

32 Austria: Chef Gudrun Gerzabek 60 vancouver: Vanessa Vorbach

Wild produce forager. Natural living, seasonal food and saving old Underused foods, eating local + making homemade creamy nut milks
traditions in a modern way

36 chicago: fabiola 64 Los Angeles: Megan Sadd

Kitchen tips + good life advice
Inspiring thousands with her passion for plants

43 berlin: Katja Meier 68 Germany: Laura Grosch

Forest fairy obsessed with acai bowls + green smoothies shares her
The healing nature of edible flowers and the easy switch to natural fav food tips
sweeteners

4 MYTHRIVEMAG.COM
 FLAX
(omega-3)

SESAME
(omega-6)

SUNFLOWER
(omega-6)

COCONUT
(omega-9)

Omegas made easy.

Udos Oil provides all the omegas you need in one spoonfulwere talking about
omega-3 & -6 plus the added benefits of omega-9. We use pure, fresh-pressed flax
oil and blend it with sunflower, coconut, and sesame oils ensuring that we provide you
with all the omegas your body needs. Since your body cant make them, its important
to use Udos Oil dailyjust blend, mix, and drizzle it into every meal. Udos Oil...
because getting the omegas your body needs shouldnt be complicated.

gluten-free i non-gmo i organic i plant-based i vegan www.florahealth.com

 r f rom Ma
t te
Instagram:

randa
@thrivemags
THRIVE TEAM
Editor-In-Chief/Founder
Maranda Pleasant
Twitter: @marandapleasant
Le
Clean
Creative DIRECTOR
Melody Tarver

da Eating
Ayurve
Senior Editor
Antoine Level

MUSIC Editor
MOBY

copy EDITOR
Colin Legerton

Cheese + Cocktail editor

Jules Aron

Cruelty-free Mushroom Connoisseur

Derek Sarno
products Advertising + Partnerships
Etienne Claudine

Travel Accounting
Karen Smith

Plant
Beauty + Cosmetics editor

e
Medicin
Ocean Pleasant

Ayurveda Partner
Kripalu Center for Yoga & Health

Food FOOD Food!

COVER PHOTOGRAPHY
This Side:
olia saunders

Other Side:

Love from Paris! Our team is here wrapping up our next travel and food feature and we are
alison wu

headed to Morocco this weekend, feature the colors, spices, textures and vibrancy of Marrakech.
Contact us
Maranda Pleasant
We hope you absolutely love our new issue, featuring some of our favorite foodies from more than 22 countries.
editor@mythrivemag.com
May we deeply nourish ourselves, and feed our souls with love, family and beauty. Can you tell Im in love with
color? More is more. Food magazines should fill you with inspiration and make you drool. I hope we have!
subscriptions
mythrivemag.com/subscribe
B IG NE W S !
Lets catch up! Weve expanded in a big way! We are opening our Los Angeles design space, complete with a
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literally have five minutes to prepare food, but still want to eat healthy.

Celebrating! HAVE A THRIVING

STORY IDEA FOR US?
Yoohoo! Cheers all round! We just tripled our distribution! In addition to all Whole Foods, Sprouts, Earth Fare, editor@mythrivemag.com
Mothers, Natural Grocers, and Vitamin Cottage, we also just added Target, Publix, Kroger, Costco, Safeway, Twitter: @readthrive
Harris Teeter, Albertsons, H-E-B, Wegmans, Meijer, Roundys, Giant Eagle, WinCo Foods, Bashas, Pharmaca,
Fresh Thyme, Pioneer Supermarkets, AJS, Bristol Farms, Ingles, Fairway, Hy-Vee, Vons, Pavilions, The Fresh
Market, Winn-Dixie, Luckys Market, Lassens, Outpost Natural Foods, Central Market, Mollie Stones Markets, THRIVE magazine
Metropolitan Market, 365 by Whole Foods Market, Earth Origins, Rainbow Grocery, Books-A-Million and editor@mythrivemag.com
thousands of independent retailers. Twitter: @ReadThrive
Instagram: @thrivemags
Lets stay in touch! Let me know your ideas, input, your fav products and foodies. This is a community.
Id love to hear from you, editor@mythrivemag.com ORIGIN magazine
editor@originmagazine.com
Need extra inspiration? Mega Recipe Inspiration? Follow our Instagram: @thrivemags Twitter: @originmagazine

338 trees planted this issue

Instagram: @originmagazine

Mantra Yoga + Health

Maranda Pleasant editor@mantramag.com
THRIVE Magazine ORIGIN Magazine Twitter: @mantrayogamag
Mantra Yoga + Health REAL Magazine Instagram: @mantramagazine
Founder / Editor-in-Chief | editor@mythrivemag.com

photos: (toP, FROM LEFT) KERSTIN BRACHVOGEL, SHABNAM SHAMELI, PAULINA NIENARTOWICZ
PHOTO OF MARANDA PLEASANT BY lechon kirb
6 MYTHRIVEMAG.COM
FAMILY COMES FIRST, NATURALLY

Babos natural and comforting

ingredients are ideal for even
the most sensitive skin
DR. DEENA BLANCHARD
PREMIER PEDIATRICS, NEW YORK CITY

BABO BOTANICALS, LLC. 2017

EVERY BABY DESERVES

THE PUREST INGREDIENTS .

Natural Colloidal Oatmeal Comforts and Soothes Sensitive Skin

Organic Calendula and Chamomile Moisturize and Soften
Free Of Dairy, Soy and Gluten
Clinically Tested
Hypoallergenic

To learn more, go to WWW.BABOBOTANICALS.COM

 hit the road,
GAP.

TAKE ONE, GIVE ONE.

Take the pledge to close your
nutritional gap and well donate a
bottle of multis to someone in need.
Learn why multis matter at #curenutritionalpoverty
megafood.com/multis

Available at your natural products retailer.

FoodState Inc. 2017 *This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
 Creamy
Superfood
Nice Cream
Sarah Ker malli
Passionate Pilates Instructor
Helping People Feel Energized,
Open and Strong
Instagram: @sculptedpilates
sculptedpilates.com
Smoothie
Bowl Ideas
Try blue-green spirulina! AND
Its been making magic in my
DONTCHA
smoothie bowl! Also, Ive been
adding soaked cashews and
tahini into my smoothies for
extra creaminess.
come back.
INGREDIENTS
4 frozen bananas
1 cup mixed raspberries
and strawberries
1 tbsp protein powder

l i n a
1 tsp chia seeds

u
cup almond milk

ir
1 tbsp coconut yogurt
1 tsp acai powder
1 tbsp spirulina
nice cream
Sp

INGREDIENTS Take the MegaPledge at

2 tbsp cashews (soaked overnight)
cup coconut milk MEGAFOOD.COM/
cup dark chocolate almond milk
2 tbsp chocolate coconut yogurt PLEDGE
avocado
1 medjool date
A few leaves of baby spinach
3 frozen bananas
2 tbsp cacao powder
1 tbsp spirulina
Vegan Ice Cream

I Scream.
.
You Scream
am
We All Scre
m!
for Ice Crea

C ocon u t Bl i ss
Sp rin g Forwar d
Sm oothi e
Instagram:
@lunaandlarrys
coconutbliss.com

Layer 1
Orange Banana
1 pint Coconut Bliss Vanilla Island
4 oz blood orange juice,
freshly squeezed
1 banana, frozen
cup goji berries
2 oz pomegranate juice

Blend all ingredients until smooth.

Refrigerate or freeze until ready to use.

Layer 2
Macadamia Spirulina
1 pint Coconut Bliss Naked Coconut
cup macadamia nuts
1 tsp baobab powder
6 oz coconut water
1 tsp spirulina

Blend all ingredients until smooth.

Refrigerate or freeze until ready to use.

*Choose organic ingredients whenever

possible.
organic certified
non-gmo verified
fair trade ingredients

Vegan

#shareyourbliss
coconutbliss.com
 Happy
R a s pb e r r y
tt le C Fruit Life
hee
seca
Jane, Our Traveling Foodie
Li
Showing how delicious, healthy and
easy plant-based recipes can be
Instagram:
@happyfruitlife
Little Raspberry Cheesecakes
INGREDIENTS
Base
150 g raw almonds
200 g dates
Filling
200 g raw cashews
100 ml maple syrup
40 g melted coconut oil
1-2 cups frozen or fresh
raspberries
Juice of 1 lemon
220 ml coconut milk
method
First soak the dates in water
for about 10 minutes. Then
put the raw almonds in your
blender and mix. Add the
soaked dates and blend the
almonds with them until its
one mass. Just make sure
that you dont overheat your
blender; turn it off several
times while blending. While
your blender is turned off,
take a spoon and press
everything down gently. Then
happy
blend again. After the base
Fruit L i fe
is done, take a muffin tray
and put little paper forms
12 MYTHRIVEMAG.COM
kes
in it. Take the almond-date
mixture and press it down in
every form for the base. Then
put it in the freezer while
youre preparing the filling.
For the filling, just put all
filling ingredients (except the
raspberries) in your blender
and mix everything until its
a creamy mass.
Put half of the filling in a bowl
and blend the other half with
a cup of raspberries to get the
pink color. Then take your
muffin tray out of the freezer
and start adding your cashew
cream. For the pink-white
cake, just fill your muffin trays
half full with the white cream.
Then freeze them for 2-3
hours, take them out and fill
in the pink raspberry-cashew
cream. Then freeze again for
another 2 hours. I hope that
you enjoy these cakes! I love
to serve them for friends and
guests because they often
cant believe that theyre
vegan and even healthy!
I am vibrant
...with every break.

Are YOU Vibrant?

SHOW US ON
INSTAGRAM!
@vibranthealth #iamvibrant

MAX POWER BALLS

2 scoops Maximum Vibrance Chocolate
c. almond butter (or any nut butter)
c. uncooked oatmeal
c. honey (less or more to taste)
In a medium bowl, mix together powder, almond
butter, and honey. Add oats, and mix thoroughly.
Once all ingredients are combined, use a tablespoon
to measure small amounts of dough, and roll into
balls. Refrigerate and enjoy! Yields 6-10 balls.

2017 Vibrant Health | www.vibranthealth.com |

 Creating
IRELAND

Cleaner,
Healthier
Desserts
Meet
Christina Leopold
An Irish plant-based food blogger with
a passion for photography and creating
cruelty-free, healthier desserts
Instagram: @addictedtodates
addictedtodates.com

14 MYTHRIVEMAG.COM
 Straw berr ies
Ch ees eca ke s
+ Crea m
10 to 12
mini Cheesecakes
Perfecting the
Creamy Vegan Cheesecake
For an extra creamy vegan cheesecake,
try substituting coconut oil for
coconut butter. Coconut butter is derived
from the flesh of the coconut, which
has been pured and therefore keeps
in the fiber and nutrients as
opposed to just the fat (oil). It also
makes a lovely dense, stable
cheesecake mixture.
INGREDIENTS
Base
cup pecans
cup almonds
cup oats
cup dates
cup raisins
1 tbsp maca powder
2 tbsp melted coconut oil
Chia Jam
/ cup fresh strawberries
2 tbsp maple syrup
2 tbsp white chia seeds
Cheesecake Filling
1 cup cashews (soaked for 4 hours)
/ cup coconut cream
2 tbsp coconut yogurt (optional)
/ cup melted coconut oil
4 tbsp maple syrup
Juice of 1 lemon
1 tbsp vanilla bean extract
1 cup fresh strawberries, sliced
METHOD
Base
Blitz the almonds, pecans and oats
in your food processor until they
are roughly ground.
Add the remaining ingredients and
process until they form a dough.
Press some of the dough evenly
into each individual tart base.
(Silicone molds work best, but
cases work, too.)
Set aside in the freezer.
Chia Jam
Blend the strawberries with the
maple syrup until they are liquid.
Stir in the chia seeds.
Let the mixture sit in the fridge
for 1 hour.
Cheesecake Filling
Add all ingredients to your
food processor and blend until
completely smooth.
Place about 1 tsp of the chia jam
on top of each base, followed by
1 tbsp of the cheesecake mix
on top, then add some of the
strawberry slices.
Add another 1-2 tbsp of the
cheesecake mixture to each
base and top with more fresh
strawberry slices.
Place tartlets in the freezer for 2
hours or until firm.
Remove from the freezer 15-30
minutes before serving.
THRIVE 15
 INGREDIENTS
Almond Butter Fudge
1 cup almond butter
Pink Pitaya, Vanilla +
Almond Butter

F ud ge
/ cup cacao butter
/ cup maple syrup
Pinch of sea salt

Topping
1 cup cashews (soaked overnight)
2 tbsp coconut cream
1 tsp vanilla bean paste
Juice of lemon
/ cup maple syrup
/ cup cacao butter (melted)
12 to 24
pieces
2 tsp pitaya powder (sieved)

METHOD
Almond Butter Fudge
Melt the cacao butter gently in a
bowl over a saucepan of simmering
water.

Turn off the heat and stir in the

remaining ingredients. Keep the
bowl on top of the saucepan to
make sure it doesnt set too quickly.

Pour the mixture into a baking dish

lined with parchment paper.

Place in the freezer to set while you

prepare the next layer.

Topping
Blend all ingredients, except the
pitaya powder, until completely
smooth and creamy (about 2
minutes).

Pour the mixture into a large bowl

and add the pitaya powder. Swirl
the mix together with a spoon.

Pour the topping over the almond

butter fudge. Tap down against the
counter to remove any air bubbles.
Need Quick Fresh Food

Place back into the freezer for about

2 hours.
On the Go?
Try a wholemeal wrap with some hummus,
Remove from the molds and cut
nutritional yeast, avocado, chili flakes and a
into cubes.
large helping of arugula leaves. This snack
has been my lifesaver on hectic days. If I
Store these in the freezer and
am in the mood for something savory and
remove 30 mins before serving.
filling yet dont have time to prepare a
meal from scratch, I often reach for
one of thesequick and simple,
yet satisfying.

Ingred ients for

Healthy Smoothies +
Optimum Nutrition

At the moment Im adding matcha

powder to my smoothies, and it gives me

Chris tina Leopo l d

such a boost of energy in the mornings.
My go-to smoothie recipe is 2-3 frozen
bananas, cup frozen mango,
1 cup spinach leaves, 1 tsp matcha
powder, 1 tsp wheatgrass powder
and coconut water.

16 MYTHRIVEMAG.COM
 Quick

Granola
Breakfast
Ideas
Candice Oliver
Raised in the Deep Fried South,
Now Passionate for Health through
Plant-based Living and Fitness

Instagram: @candicelynnfitvegan

Parfaits
My Favorite
Smoothie Bowl
INGREDIENTS
4 frozen bananas, chopped
1 cups frozen mixed berries
1 packet unsweetened acai
1 cup coconut water
1 cup fresh spinach
1 scoop vanilla plant protein
(optional)

METHOD
Blend all ingredients in a
high-speed blender until
thick and creamy.

Q: Your latest food discovery?

A: Almond yogurt! Im addicted now!

Its the perfect ingredient for parfaits

Almond
with my granola and fresh fruit or as
a base for sauces like vegan tzatziki.

Q: Any health rituals?

Yog urt
A: I start every day with a liter of
water with the juice of half a lemon,
a vegan-friendly probiotic and
vegan-friendly B12.

18 MYTHRIVEMAG.COM
ARTISANAL TREENUT CHEESES THAT RIVAL
THE BEST OF FRANCE AND ITALY.
Made in New Yorks Historic Hudson Valley
from the Finest Brazilian Cashews.

SOFT FRENCH-STYLE TREENUT CHEESES:

Herb-Garlic | Scallion | Green Peppercorn | Chipotle-Serrano

AGED ARTISANAL TREENUT CHEESES:

Classic - Hickory Smoked | Cracked Pepper
DAIRY-FREE
PROBIOTIC
VEGAN, PALEO & KOSHER GLUTEN-FREE
SOY-FREE
treelinecheese.com
 Pink Smoothie
w i t h Ta h i n i
INGREDIENTS
1 cup frozen mixed
summer berries
2 small bananas
1 cup almond milk
1 tsp tahini
1 tsp chopped almonds
1 tsp agave syrup

METHOD
Blend all ingredients in a
high-speed blender until
smooth. Decorate as you
wish. I opted for rose
petals and frozen berries.

The 2-minute Tahini Smoothie + Aquafaba

as the Perfect Egg Replacement
Foodie + Mum, Maria Lukjanov
Instagram: @maryles_plantry
the-vegantwins-plantry.com

Und e r u s e d In g r e d i e n t
in the Kitchen
Tahini. I add it into nearly everything,
from smoothies to granola, savory
sauces, curriesyou name it, I add it.
I love it because it gives the food a
bitterly nutty flavor, which makes it
that bit more interesting and delicious.

Baking Tip I Swear By

Aquafaba. I use it in most cakes as an egg replacement. Sometimes
I beat it to make it that much more fluffy. Sometimes I add it
into plant-based milk together with cider vinegar to make a
vegan buttermilk. It is so versatile and obviously the best use
is vegan meringue pies, pavlovas or macaroons.

20 MYTHRIVEMAG.COM
 origin.
M a r a n da P l e asa n t s

The ConsCious CulTure Magazine

Ve ga n

Top
instagram:
87
V e ga n
Foodies R e c ip e s
Wellness influencers
Home designers
Wanderlust
travelers
O n Stands +IdFoeaods
Nat ional ly Now
Re w i
l d
Creating n g of Wi o m e n 4 8 +
Be s T
YouR Home natuRaL
BeautY
sanct uaRY pRoducts
thrift shop Queens
siRens of stYLe
Boho Bungalows
Ec o Y og a
Tra vel
display Until June 10
aPriL/maY/JUne
 So Ca l

Glorious Gluten-free,
Nut-free, Soy-free,
Refined Sugar-Free
Recipes
Say That Three Times Fast!
Sophie Nguyen
Our Fav 15-year-old
Passionate Vegan, Food Stylist
and Photographer
Instagram: @wholesomesoybean
wholesomesoybean.com

22 MYTHRIVEMAG.COM
INGREDIENTS
Base
1 cups rolled oats
cup soft medjool dates, pitted
cup cocoa powder
Chocolate Ice Cream Layer
1 cups canned coconut cream
6 tbsp agave sweetener
6 tbsp cocoa powder
Mocha Ice Cream Layer
1 cup canned coconut cream
cup strongly brewed coffee, completely frozen. Then pour the
cooled
3 tbsp agave sweetener
Chocolate Drizzle
cup vegan chocolate chips
Water, to thin
Toppings
Chopped walnuts or almonds
method
Combine ingredients for the base
in a food processor and blend
until a thick, doughy consistency
is achieved.
Divide base evenly into three
mini loaf pans (or one larger pan
equivalent in size) and press in
with hands until it is flat and firm.
When it comes to
baking, my go-to
egg substitute is
a simple flaxseed-
water mixture.
Rinse out food processor and add
in ingredients for the chocolate ice Laye red
Cocoa-Mocha
cream layer. Blend until smooth.
Evenly distribute into loaf pans
(about cup in each), and freeze for
at least 2 hours, until firm.
Ice Cream Bars
Rinse out food processor again and
add ingredients for the mocha ice
cream layer. Blend until smooth.
Store this mixture in the fridge until
the chocolate layer (in the pan) is
mocha layer evenly into each pan,
and freeze for another 2-3 hours.
Once they are completely frozen,
remove the bars from the pans and
cut into squares.
To prepare the chocolate drizzle, heat
chocolate chips in a small saucepan.
Add water by the teaspoon, until a
pourable yet thick consistency is
achieved. Drizzle the resulting sauce
over each bar. Top with chopped
walnuts and any other desired
toppings. Enjoy the bars immediately,
or store in freezer and thaw 10 minutes
prior to serving.
Q: Any baking tips you swear by?
A: When it comes to baking, my go-to
egg substitute is a simple flaxseed-
water mixture, commonly referred
to as a flax egg. To make one, just
mix together 1 tablespoon of ground
flaxseeds with 2 tablespoons of
water and let sit for at least 5 minutes.
The mixture will thicken and become
gelatinous, similar to an egg. You
can swap this mixture 1:1 for eggs in
almost any recipe for baked goods. It
has worked wonders for me in all sorts
of vegan treats, including brownies,
cookies and cakes!
Q: Favorite ingredients for burgers?
A: For the base, I love a mix of beans
and tempeh. Not only are they both
excellent sources of protein and
fiber, tempeh adds a wonderful nutty
texture, while beans help with the
binding. My favorite way to add flavor
to a burger is by adding sauted
onions and garlic along with a blend
of spices.
THRIVE 23
 Sophie Nguyen
Q: Your latest food discovery?

A: A recent and very exciting food discovery of mine was learning

how to use tofu as a replacement for eggs in breakfast dishes such
as omelets and scrambled eggs. As odd as it sounds, tofu works
wonderfully in place of eggs as it mimics their texture, and when
prepared with the right ingredients and spices, the flavor can be
quite similar to typical egg dishes.

Q: What ingredients do you think are underused?

A: Ive been experimenting with lentils a lot recently, and I feel like
they are underused! These tiny legumes are not nearly as bland
and boring as they may seem. They are packed with protein, fiber
and many beneficial nutrients, and are also quite versatile, being a
key ingredient in many of my wraps, dips, soups and salads. Dont
be afraid to get creative and try out new cooking methods or spice
combinations!

L o a d ed
Vegan
Nachos
INGREDIENTS
Nacho Cheese
1 cups gold potatoes, peeled
and cubed
cup mild diced green chilies
cup water
3 tbsp grapeseed oil, or any oil
neutral in flavor method
2 tbsp nutritional yeast Boil cubed potatoes in a covered pot
2 tsp lemon juice of water on medium heat for 8-10
tsp each: salt, paprika, ground minutes, until fork tender. Be careful
cumin, garlic powder, cayenne not to overcook. Rinse and drain in
pepper cold water.

Beans and Veggies Combine potatoes with the remaining

2 tbsp grapeseed oil, or any oil ingredients for the nacho cheese in
neutral in flavor a high-speed blender and mix until
3 cloves garlic, minced smooth and creamy. Set aside.
medium red onion, julienned
1 red bell pepper, julienned Prepare beans and veggies. Heat
tsp each: salt, ground cumin, oil in a large pan on medium/high
paprika heat. Add onion, bell pepper, minced
1 can (15 oz) black beans, rinsed garlic and spices. Cook ingredients
and drained on medium/high heat for about 5

For Serving
minutes, until the onion and bell
pepper are softened and slightly Dont be afraid to
3-5 cups corn tortilla chips
Diced tomatoes
caramelized. Add black beans and
cook another minute to heat.
get creative and
Cilantro
Avocado To serve, arrange chips on large
try out new cooking
Lime juice
Hot sauce
serving platter. Top with nacho methods or spice
cheese and the rest of your
Chili lime seasoning toppings. Enjoy immediately! combinations!

24 MYTHRIVEMAG.COM
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 an t L i f e
P l
w
Rainbo

Nisha Vora
Harvard-educated,
Brooklyn-based lawyer
who left to backpack
around the world and
pursue her foodie dreams
Instagram: @rainbowplantlife
lawsofbliss.com

26 MYTHRIVEMAG.COM
Cooking Secrets, Tips
and Must-Trys
S e c r e t s t o G r e at S m o o t h i e s
Frozen zucchini. Peel it, freeze it and add it to smoothies.
It doesnt change the color or taste and it adds bulk
and nutrients.

I also love adding nut butter and hemp seeds for plant-based
protein.

Cooking Musts
Season at every stage of cooking. I dont like very salty food,
but I also dont like bland food. The key is to season with salt
and pepper at every stage of your dish, from sauting the
onions to adding in the canned tomatoes. It gives your food
more depth of flavor.

To fall all in love with vegetables, roast them. Most vegetables

taste amazing when theyre simply roasted in olive oil, salt and
pepper. The natural sugars in the vegetables caramelize when
roasted, so its the perfect way to introduce more vegetables
into your diet or into your picky kids diets.

Turmeric
Chickpea Curry
INGREDIENTS METHOD
2 tbsp coconut oil In a Dutch oven or deep
1 large onion, diced skillet, heat the coconut oil
5 cloves garlic, minced over medium heat. Once the
2-inch piece of fresh oil is hot, add the onion, garlic,
ginger, grated ginger, fresh turmeric and chile
2-inch piece of fresh peppers. Cook for 4-5 minutes,
turmeric, grated stirring occasionally.
2 green chile peppers, diced
(remove the seeds if you Add the spices (garam masala
dont want it very spicy) through salt) and cook for 2-3
1 tbsp garam masala minutes until the spices begin
tsp ground cumin to dry out and are very fragrant.
tsp ground coriander
tsp ground turmeric Add the coconut milk, diced
tsp ground cinnamon tomatoes and vegetable stock.
tsp ground cardamom Stir to blend and cook for 4-5
tsp sea salt minutes.
1 14-ounce can of full-fat
coconut milk Add the sweet potatoes and
1 14-ounce can of diced cook with the pan covered for
tomatoes 5-6 minutes.
cup vegetable stock
2 small sweet potatoes, Next, add the broccolini,
peeled and sliced thinly asparagus, peas and chickpeas.
1 bunch broccolini, thick Cook for 3-4 minutes until
pieces sliced in half the veggies begin to soften but
10-15 asparagus spears, still have a bite.
sliced in half or thirds
cup frozen peas Add coconut sugar, lime
1 15-ounce can chickpeas juice, cilantro and mango.
2 tsp coconut sugar Stir to combine and taste for
lime, juiced seasonings. Remove curry
cup cilantro, chopped from heat.
1 mango, diced

THRIVE 27
 Cranberry
Lemon Loaf

V eg an
B ak in g Ha ck s
INGREDIENTS In a large bowl, whisk the softened butter
using an electric mixer. Add in the sugar Full-fat canned coconut milk is the best
cup spelt flour
through the vanilla and beat just until well way to make desserts creamy and thick,
1 cup all-purpose flour
incorporated. from mousse to fudge to ice cream.
1 tsp baking powder
tsp baking soda
tsp sea salt Switch to a whisk and add the flax eggs to
There are a bunch of different vegan egg
cup Earth Balance vegan butter, the wet mixture.
alternatives, but I like using flax eggs and
softened mashed bananas the best. With flax eggs,
cup organic sugar Gradually incorporate the dry ingredients
youre getting Omega-3 fatty acids, and
1 heaping tbsp lemon zest into the wet mixture, whisking to combine.
with bananas youre getting sweetness
cup almond milk mixed with If the mixture gets too heavy to whisk,
so you can use less sugar.
1 tsp lemon juice switch to a wooden spoon.
2 tbsp lemon juice
1 tsp vanilla extract Fold in the mashed banana and cranberries.
2 flax eggs
1 ripe banana, mashed Transfer mixture to the prepared loaf
1 cups fresh or defrosted frozen pan. Bake in the oven for approximately
cranberries 35-40 minutes. Bread will be done when
a toothpick inserted in the center comes
METHOD out clean.
Preheat oven to 350F/175C. Line a
standard 95 loaf pan with parchment Let cool on a wire rack for 20 minutes
paper or grease. Flour the pan. before removing from pan.

Nisha Vora
Combine the dry ingredients (flours
through salt) in a medium bowl and
mix well.

28 MYTHRIVEMAG.COM
Vegan chocolatier hailing from the Green Mountains of Vermont

Find stores who carry us or shop online Dairy-free & gluten-free

www.chocolatehollowvermont.com @chocolatehollowvt
Featured Foodie

Th e
Innovative
Kitchen
Aria Far
San Francisco-based Foodie with
a Passion for Healthy Eating and
Creating Plant-based Recipes
with Minimal Ingredients
Instagram:
@theyummyplant
healthybutfancy.com
Lentil and
Sweet Potato
Falafels

INGREDIENTS Add all ingredients, including onions and

1 cup lentils, cooked garlic, in a food processor. Pulse a few
2 medium sweet potatoes, cooked and times, scraping down sides as needed until
cut into pieces thoroughly combined. You are looking for a
cup chickpea flour or other flour crumbly dough, not a paste.
of your choice
2 cloves garlic, finely chopped Taste the seasonings and add more salt or
1 medium onion, finely chopped herbs for flavor.
Salt and pepper
1 tsp oregano (optional) Form your dough into balls and arrange
1 tsp thyme (optional) them on the baking sheet

METHOD Bake for 20 minutes. Then remove the

Heat a large skillet over medium heat,
preheat oven to 375F/190C, and line a
baking sheet with parchment paper.
Once skillet is hot, add onions and saut for
4-5 minutes, or until slightly golden brown.
Add garlic and saut for 2 more minutes, then
remove from heat and turn off stove top.
falafels from the oven and let them cool
slightly. They will firm up more as they cool.
Pair with veggies of choice, brown rice
noodles and some sriracha on top
(optional).

30 MYTHRIVEMAG.COM
 Redefining the Creamery
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 Wild Produce Forager. Natural
Living, Seasonal Food and Saving Old
Traditions in a Modern Way
Austria
Chef Gudrun Gerzabek
Instagram: @foodiegudi
foodiegudi.com

32 MYTHRIVEMAG.COM
 Wild Produce Forager
INGREDIENTS
Veggies
350 g longish potatoes
150 g shallots
10 cloves garlic, or more,
according to your taste
4 red pointed peppers
300 g mixed small tomatoes
2 sprigs rosemary
Salt, scented if you like
4 spoons extra virgin olive oil
1 handful of baby spinach

Green Tapenade
150 g green olives
20 g capers
2 cloves garlic
1 tsp mustard
3 spoons olive oil
Marinated, Sun-Kissed,
Freshly ground pepper
Tiny slice of lemon
Oven-Baked Veggies with
Salt
Hasselback Potatoes
and Green Tapenade
Dressing
4 spoons extra virgin olive oil
Juice of lemon
Salt

method
Preheat oven to 355F/180C.

Wash potatoes, peppers and

tomatoes.

Peel shallots and garlic, then cut

them in half.

Halve the peppers and remove

the seeds.

Place potatoes on a baking tray,

season with oil and salt and bake
about 20 minutes.

While the veggies are baking,

prepare the tapenade and dressing.

For the tapenade, place all ingredients

in a food processor and pulse 3-5
times. Dont overdo it; it should be
a little chunky.

For the dressing, dissolve the salt

in the lemon juice, then emulsify
until creamy.

After potatoes have baked for 20

minutes, add shallots and garlic.
After 10 minutes, add red peppers
and rosemary and toss with oil.
Bake for 10 more minutes, then
remove from oven and let cool for
a few minutes before serving.

THRIVE 33
 Gudrun
Gluten-Free, Immune-
Gerzabek Boosting, Crunchy

Seasonal
Orange Granola

food
INGREDIENTS
Dry Ingredients
1 cup puffed rice
cup millet
cup quinoa flakes
tsp orange-flavored salt (optional) Mix all dry ingredients in a bowl and
1 tsp ginger powder incorporate with wet ingredients.
1 tsp vanilla powder
cup (activated) sunflower seeds Line a baking tray with two baking
sheets and spread the mixture
Extras evenly.
cup pecans
cup pepitas Bake for 10 minutes, flip it over
cup coconut chips and bake for another 10 minutes,
then add the extras and let bake
Wet Ingredients for another 10 minutes until golden
4 semi-dried figs brown.
orange, juiced
3 tsp lemon juice Let it cool down completely. Store
cup agave nectar in an airtight container for up to
1 tsp hogweed seeds (optional) three weeks.

method Add some zest to make the scent

Preheat oven to 340F/170C. more intense.

Place wet ingredients in a food

processor and blend until smooth.
 Shine
with Plants
Chicag o
- Fabiola -
Chicago-based Mom. Engineer. Foodie

Inspiring Thousands with

Her Passion for Plants
Instagram: @shinewithplants

S o m et h i n g N ew t o T ry: Vegan Acai

Ive been enjoying adding stir-fried green onions and
mushrooms in my salads lately. It tastes wonderful!
Theyre must-try salad ingredients, especially for
people who find raw veggies hard to eat.
L at est F o o d D i s cov ery:
Try Japanese sweet potatoes! They are extraordinarily
sweet and so fragrant! Each time I bake
them, my house smells like cake! My favorite
combination is with kale and avocadoyou
should definitely give it a try!
Ess en t i a l H e a lt h Ri t ua l:
I always start my day with a big jar of green
smoothie. Thats my best way to consume huge
amounts of raw veggies. Morning is the moment
when you break the fast after the night, so you
want to keep it simple, hydrating and alkalizing!
shinewithplants.com
Bowls
INGREDIENTS
6 frozen bananas
2 frozen acai packs
1 cup frozen blueberries and
raspberries
cup water
Toppings
Fresh fruits sliced:
1 fresh banana
4 strawberries
1 kiwi
cup raw pumpkin seeds
METHOD
If the bananas have been frozen
too long, let sit out on counter to
soften a bit before blending. By
doing it this way, you dont even
need to add water and it gives a
perfect thick texture!
When ready, add all the ice cream
ingredients in the blender and
blend until smooth. As the
acai bowl base is thicker than
smoothies, I would suggest that
you use a high-speed blender for
best results. Scrape the ice cream
into the bowls and top with fresh
fruits and nuts if desired.

36 MYTHRIVEMAG.COM
 Nourished
Na t u ra l l y
Samantha Hadad i
Health, Food and Fitness Journalist,
and Busy Mama of Three!
Instagram:@samanthahadadi
thenourishednaturally.co.uk

Shake It Up
Dont be afraid to toss those
classic savory ingredients into
sweet dishes (avocados or beets
into homemade brownies, or
zucchini, squash or parsnips into

Black
cakes), and sweet ingredients into
savory meals! Apples, for example,
ingredients

Forest
can taste incredible in curries, and
1 cup frozen cherries my friend Lorna has introduced
1 cups almond or coconut milk me to using banana peel in
1 tbsp maple syrup recipes, too!
3 tbsp cacao powder
Smoothie 2 tbsp vegan-friendly chocolate
Shake protein powder
/ cup silken tofu Something New
ripe avocado, pitted and
peeled I have recently discovered oat
A handful of spinach cream, which is a fantastic vegan-
tsp vanilla paste friendly ingredient, if you dont
Pinch of Himalayan pink salt want a coconutty flavor! I love it
Fresh cherries and homemade in carbonara or a rich chocolate
raw chocolate and whipped ganache.
coconut cream to top
(optional)

method
Place each of the ingredients
into a blender and blitz smooth,
adjusting the sweetness or
cacao flavoring to taste. Pour
into a glass and enjoy.

THRIVE 37
 Raw
D e s s e r t
love
Lore Salas
Originally an engineer from Barcelona,
now a pastry and raw chef with a
massive love for creating healthy
and beautiful desserts

Instagram: @datesandavocados

38 MYTHRIVEMAG.COM
 I
really love to create delicious
and healthy raw desserts.
I have always been a dessert
lover, but I didnt like the guilt
associated with eating them.
Now it has become my passion
to develop desserts that are still
delicious but also guilt-free.
It makes me happy to see
people enjoying my creations,

h e eze c a k
which nourish both their body

C
l emon+
and soul. I take time to make

w
B LUE B E R R Y

a e
my desserts beautiful; this
helps me to show the world

Lo r e
how amazing vegan food
can be.

Ca sh e ws R

INGREDIENTS Place into the freezer for 30 min

Crust
cup raw hazelnuts
6 dates, pitted and chopped
tsp vanilla extract
tsp unrefined coconut oil, melted
Pinch of salt
Filling
1 cups cashews, soaked
cup almond milk, homemade
until it firms up.
To prepare the filling, first rinse and
drain the cashews.
Blend all ingredients together
(except coconut oil and blueberries)
in a high-speed blender until nice
and smooth.

Favorite Ingred ients

cup + 2 tsp lemon juice Add the coconut oil and blend again
1 tsp lemon zest at slow speed just for a few seconds
1 tbsp + 1 tsp coconut nectar until well incorporated.

and Tips:
1 tsp nutritional yeast
tsp vanilla extract Pour the cream over the base and
tsp salt disperse as many blueberries as you
3 tbsp unrefined coconut oil, want throughout the filling (I used
Dates: They are my favorite sweetener. I use them in almost melted 1 cup).
all of my recipes because they give the desserts a rich caramel Blueberries (as many as you want!)
flavor. They are also loaded with a large variety of vitamins and Place the cake into the freezer for at
minerals and can be a great source of immediate energy from method least 3 hours.
natural sugars. In a food processor, pulse the
hazelnuts until partially broken. One hour before serving, remove the
cheesecake from the mold and place
Avocados: I eat at least one per day. Its my favorite addition
Add the chopped dates, vanilla, into the refrigerator.
to all my meals. I sometimes use them in my desserts too for a
coconut oil and salt. Process until
creamy texture. Garnish the top of the cake with a

Da te s
a sticky dough is formed.
huge blueberry mountain and enjoy!
Cashews: They are the number one ingredient to make the
Press into a 6 inch spring mold and
most yummy, rich, raw cheesecakes. Like all my ingredients,
form an even layer.
they also have many health benefits and are another one of my
daily staples.
Lore
Salas

Food

Hack:
Matcha White I always add a pinch

Chocolate Cups
w i t h RASPBERRY JAM
INGREDIENTS
Crust
1 cups raw cacao butter, melted
cup + 2 tbsp raw cashew butter
cup maple syrup
tsp vanilla extract
1 tsp matcha powder
Pinch of salt
Raspberry Jam
cup organic fresh raspberries
1 tbsp chia seeds
tsp vanilla extract
tsp lemon juice
1 tbsp maple syrup
Pinch of salt
method
Process the jam ingredients
together and allow to set in the
fridge for about one hour.
of salt into my desserts.
It makes a huge difference!
Its all about the balance
of flavors.
Blend the cacao butter, cashew
butter, vanilla, maple and matcha
powder until you get a smooth
mixture. Make sure all ingredients
are at room temperature and dont
over-blend them.
Pour half of the mixture into the
muffin cups and place them in the
fridge for 10 minutes.
Add 1 tsp raspberry jam in the
center and fill the cups up with
the rest of the chocolate.
Let rest in the fridge for about an
hour until hardened.
Enjoy!
 1980
t since
enden
& indep
wned
mily o
still fa

Its good to have buds

who make suds.
A plant-based main course for extra-special get-togethers, this Ham Roast has a tender, smoky flavor thats
a perfect match for a Velvety Beer Glaze made with Hopworks Urban Brewery ESB ale. Not only is beer
natures most perfect beverage, you can also cook with it! Roast, slice and serve with your favorite stuffing
and vegetables, or maybe even fancy mac and cheese.

V NON
GMO
Find these in your refrigerated aisle mid-March 2017, for a limited time.
 S w e e t i n
It up!
Kaylie Grace
Instagram:
@purelykaylie

Superfood
Smoothie Bowl Kitchen I highly recommend trying out an air
INGREDIENTS
3 ripe frozen bananas T ips fryer. Its a healthy alternative to a
traditional fryer because it doesnt
require any oil! You can fry practically
1 cup frozen mixed berries
1 tbsp chia seeds any vegetable, but I love to keep
1 tbsp acai powder it simple and create homemade
1 cup coconut water french fries with it.
1 lime
Optional toppings: fresh fruit, I think beans and lentils are so underused
dried fruit, nuts and seeds in the kitchen. Theyre a wonderful
protein source for vegans, and they
METHOD
go great with rice and potatoes. I love
Combine frozen bananas, frozen
baking garbanzo beans (sprinkled with
mixed berries, chia seeds, acai
cinnamon) in the oven for a sweet,
powder, the juice of one lime and
crunchy, high-protein snack.
coconut water into a high-speed
blender. Serve with fresh fruit, nuts
and seeds on top. Lemon and lime! I add them to absolutely
everything. I love squeezing an entire
Pictured above: topped with sliced lime into smoothies or on top of rice
banana, strawberries, pomegranate for a tart burst of flavor. Ive also
seeds, kiwi fruit and buckwheat groats. found lemon to be a great low-sodium
alternative to traditional salt.

42 MYTHRIVEMAG.COM
 The Healing Nature of
Edible Flowers and the Easy
Switch to Natural Sweeteners
Berlin. Katja Meier
Health Nut and Trained Dietitian with
a Passion for Plant-based Nutrition
Instagram: @healthnut_berlin
h o C
c ola
te Semolin

INGREDIENTS
1 cup plant-based milk
aP

Something 1 tsp coconut cream (optional)

New To Try rr
1 heaping tsp low fat cocoa powder
1 dash cinnamon
o

Its definitely edible flowers. They are not only a beautiful

id 3 tbsp semolina
decoration, they are healthy too. Most of them contain
Vitamin C, and some flowers also contain Vitamin D, like
pumpkin flowers, or even Vitamin E, like rose petals, and
ge 1 tsp raw cane sugar
1 tsp maple syrup
Edible flowers
lavender contains Vitamin A. They also contain minerals, like
potassium, iron and even calcium. But the most exciting
METHOD
compounds in flowers are phytochemicals like flavonoids,
In a small saucepan, mix plant-based
which are responsible for the vibrant color and antioxidants.
milk, coconut cream, raw cane sugar,
Underused
These compounds are able to fight cancer and to prolong
our lives. If you want to use flowers, make sure they are maple syrup and cinnamon, and

Ingredients
really edible (for example, primula obconica is noxious, whisk in cocoa. Bring to a boil and
whereas primula vulgaris is edible) and buy organic whisk in semolina. Simmer on low
plants or use flowers that you grow in your garden. heat, stirring constantly, until all the
Usually I dont eat whole blossoms, but only petals. We Should Try
plant-based milk is absorbed. Transfer
Whenever I use whole blooms for decorating, to a bowl and top with your favorite
Try natural food colorings and natural sweeteners.
I dry them off afterwards and use the
Theyre an affordable way to make our food more toppings. I love to eat semolina
dried petals as an ingredient.
appetizing and healthier. When preparing porridge, porridge with fresh or frozen berries,
I often use baked sweet potato (orange and purple oranges, banana slices and Cape
ones) or baked beet to bring in some color. They are gooseberries. Decorate with edible
already sweet, so its not necessary to add any flowers, like primula vulgaris.
additional sweetener. I also use mashed banana
or shredded apples as a natural sweetener
both in porridge and overnight oats. Soaking
overnight oats in rice milk saves sugar too,
because rice milk is sweet by nature.

THRIVE 43
Germany: Foodie Feature
Bun Ingredients

ith Homemade B 200 g spelt flour

w urg
120 ml lukewarm plant milk

ger 1
fresh yeast cube

r
1 dash agave syrup
1 tbsp coconut oil
Serves

er
Bean Bu 1 tsp salt

Bun
METHOD
In a small bowl, combine the lukewarm
plant milk with a dash of agave syrup
BU N S

s
and crumble in the yeast. Let it sit for 10
minutes until the yeast has dissolved
and starts to bubble. Combine flour,
coconut oil and salt in another bowl. Add
the milk-yeast mixture and mix very well
until the dough doesnt stick anymore. Let
it rise for about an hour. When the dough
has doubled in size, form 4 buns, brush the
top with plant milk and sprinkle on sesame
seeds. Bake them at 355F/180C for about
15 minutes.

Tip: If you like buns to be soft, place a

wet kitchen towel over them while theyre
cooling down.

BURGER Ingredients
2 cans kidney beans, rinsed
red bell pepper
zucchini
1 red onion
2 cloves garlic
1 tbsp chickpea flour
1 tbsp psyllium husks
Salt, pepper
Paprika, curry, cumin

METHOD
Mash up the kidney beans using a fork
or a food processor, and chop the onion,
garlic, bell pepper and zucchini finely.
Place all veggies in a bowl and add salt,
pepper, paprika, curry and cumin to taste.
To make your burgers stick together, add
chickpea flour and psyllium husks.
Combine everything well with your
Heart Healthy

hands and form 4 burgers. Bake them

at 390F/200C for about 25 minutes.

Heart Healthy
Burger
N IG H T
Rike Klasen
A 23-year-old cat lover from
Germany with a passion for
creating colorful vegan dishes

Bu rg e r
Instagram:
@endorphilia

44 MYTHRIVEMAG.COM
 O n Stands
Nat ional ly Now

Home Design:
sanctuaries

s
 ice it Up !
who

Sp Stefanie N eal
Instagram: @foodfixup
foodfixup.com

London-born, Sydney dweller

who loves cooking delicious,
nourishing food for her family
while annoying them by having
to take photos of it first

Kitchen Hacks
Try to keep your work area as tidy as you
canmy husband would roll his eyes if
he read thisbut seriously, keeping the
area as clean and tidy as possible makes
for happier, less stressful cooking.

Wash any leaves/fresh herbs and

place them in the box in the bottom of
the fridge with dry paper towels on
the bottom and a wet tea towel on
the top. They stay fresh for ages.

Freeze any fruit that is just starting to

turn and use it in smoothies.

46 MYTHRIVEMAG.COM
Potato, Pea &
Mushroom
Chinese-Style
Curry
INGREDIENTS
For the Curry
350 g mixed oriental
mushrooms, sliced
1 yellow onion, sliced
2 potatoes
cup frozen peas
2 curry leaves
2 cups vegetable stock
1 can coconut cream
Sea salt
Macadamia or coconut oil
Radish and coriander micro
herbs (optional)
For the Paste
1 onion, peeled and roughly until the potato is tender. Stir every so
chopped
1 tbsp turmeric, ground
1 tbsp curry powder
1 tsp coriander, ground
tbsp coconut sugar
1-inch piece ginger, peeled
-inch piece galangal, peeled
1 small red chili
1 tsp sea salt
3 tbsp macadamia or coconut
oil, melted
METHOD
Heat a couple tablespoons of oil on
medium heat in a large lidded pot.
Add the sliced onion, mushrooms and
a good pinch of salt. Keep tossing the
mushrooms as they cook and transfer
the pots contents into a bowl once
the onion has just started to soften.
Set aside.
Pulse all paste ingredients until
everything is combined, then scoop it
into the pot. Cook on medium heat
for a minute, stirring. Add the stock,
potatoes and curry leaves, put the lid
on and cook for around 20 minutes
often to stop anything from sticking.
Pour the coconut cream into the pot,
along with the mushroom/onion mix
and the peas. Cook for another couple
of minutes, then serve topped with the
micro herbs.
THRIVE 47
 r m e a ls w i l l
r r e ple t i o n. Fast, Fresh
Homemade
Mexican
Guaca
Food
u

Fitness Foodie
o

Bianca Zapatka
te
y

Instagram:
r
t

@fitness_bianca
e
e
b
o v
a
r e
r
o
o
m
d f
d
o
n
o
a
g
lth
ls o
a
a
h e
r e
r
a
o u
ey
y
th
o r
d
f
n
t
a
n

Guacamole
ta
te
r
s
o

INGREDIENTS
ta
p

3 avocados
1 lime (juice)
m
r

1 tsp salt
te
i

cup diced onion

3 tbsp chopped fresh cilantro
o
t

2 roma (plum) tomatoes, diced

e
s

1 tsp minced garlic

b

1 pinch ground cayenne pepper

F a ts a r e

METHOD
get a

Cut avocado and remove flesh.

H o m em a de M
Mash with a fork.

Add salt, lime juice and the rest.

Cover the guacamole with plastic and

store chilled in the fridge.

biancazapatka.wordpress.com

48 MYTHRIVEMAG.COM
a mole

U s i n g b a na na o r av o c a d o t o r e pl a ce e gg s.
Food
Hacks!
Use more healthy fats. There are so many
people who think theyll get fat from eating
too much fat. But thats not right if you
use the right ones. Fats are so important
for your health, your meals will get a

Corn Tortillas
better taste and they are also
good for a better repletion.

Use banana or avocado to replace eggs.

INGREDIENTS
2 cups (or more) masa
tsp salt Add baking soda and cider vinegar
Vegetable oil (for brushing) in your dough and let set for about
15 minutes before baking or frying to
METHOD get fluffier cakes or pancakes.
Whisk masa and salt in a medium
bowl. Stir in 1 cups water; knead in
bowl until dough forms (the dough
should feel firm and springy and look
slightly dry).

Add more water by tablespoonfuls if

too crumbly; add a little more masa if
too wet.

Measure 1 heaping tbsp dough and

roll into a ball. Flatten on a tortilla
press lined with a plastic bag. If tortilla
crumbles, dough is too dry (add more
water); if it sticks to the plastic, dough
is too wet (add more masa). Repeat,
pressing out 2 more tortillas.

Heat a large cast-iron skillet over

M ex ic a n F oo d
medium-high heat; lightly brush with
oil. Cook 23 tortillas until charred
in spots and edges start to curl, 12
minutes. Turn; cook through, about 15
seconds. Transfer to a kitchen towel;
fold over to keep warm. Repeat, in
batches, with remaining dough.

THRIVE 49
 Fav Smoothie
Ingredients
My favorite pairing is currently beetroot,
orange, grapefruit and roasted walnut milk.
Thinking of superfoods, I tend to look for
local and seasonal ingredients like herbs,
flowers and wild berries. So much botanical
knowledge I still have to gain.

Frankfurt

Th e Wo rl d i n
your Kitchen
Tamara Schmidt vom Hofe
Germany-based Writer and Foodie,
Creating Plant-based Recipes to Travel
and Discover the World in Your Kitchen
Instagram: @sweetcafeinternational
sweetcafeinternational.com
INGREDIENTS
100 g coconut yogurt Dukkah and
50 g homemade cashew cream
(cashews, soaked for 3-4 hours Blood Orange
Breakfast Bowl
and then blended with a hint of
salt, lemon juice and just enough
water to get a thick cream)
2 tbsp rose hip or sea buckthorn puree
1 blood orange, peeled and sliced
Small handful of walnuts, caramelized
with coconut sugar (this is optional, 1
but a nice contrast) Serving
1 heaping tbsp dukkah

METHOD
Prepare cashew cream in advance.

Caramelize the walnuts by putting them

in your pan over medium heat and adding
2-3 tbsp coconut sugar. It melts quickly! As
soon as you see it starting to melt, stir the
nuts to lightly cover them and remove from
the stove.

Mix cashew cream with coconut yogurt and

add fruit puree. Marble if you like. Top with
blood oranges, walnuts and dukkah. Youll
be surprised how this sweet and spicy
combination will get you started in the
mornings. If you still doubt that this intense,
and a little chili-flavored, seasoning is
your cup of tea for breakfast, try it in the
afternoon. To be honest, its what I did the
first time, too.

Baking
Must-Have Hack
Ingredients A trick I learned
in a cooking class:
I think as vegans we should experiment with Any dough, sweet
the whole variety of high-quality oils in the or savory, will rise
kitchen, like hazelnut, walnut or grapeseed better and have a
oil, for example, and also perfumed oils.
lighter texture when
Besides their health benefits, they deliver a
rich texture and the better the pairing, the you add a shot of
better they carry your flavors. sparkling water.

THRIVE 51
 Buchare st, Romania

Ana Rusu
Owner of Wild Forest, Plant-based
Delivery and Catering in Romania
Instagram: @herbs_and_roots
herbs-roots.weebly.com
wildforest.co

52 MYTHRIVEMAG.COM
 1 2
Tips for Raw
Baking
I love raw baking, especially the
dessert area. If you are into raw
desserts, I think the best thing
you can do is experiment a lot,
like a lot! Read about ingredients
and their nutritional values.
Some nuts are hard to digest
and you need to pay attention
to what you are mixing in there.
But its fun, and raw desserts
can be as good as the traditional
ones, if not even better. I love
the freshness of the ingredients,
the striking aroma and pure
ingredients. Raw chocolate must
be the perfect example: high-
quality cocoa butter, raw cacao
powder, sea salt and coconut
sugarfour ingredients, well
ground, and you get the most
luxurious chocolate out here, and
you can make it yourself. Isnt
that beautiful?
Double Chocolate Bread
Underused
Foods in the
Kitchen
I think red cabbage and dill
are quite underused when we
cook. There are so many new
ingredients now that we often
forget about traditional ingredients.
In my country, everyone is crazy
about avocados or coconuts, but
at the farmers market, there are
some incredible red cabbages
from local farmers. You can
mix it with a nice dressing and
some other roots, and you get a
nourishing and delicious salad.
Same for the dill. It must be one
of my favorite herbs. It reminds
me of my grandmothers soup
and baked potatoes. Its full of
vitamins K and A and has such a
wonderful aroma. Why miss out
on these two? It makes no sense.
3
Latest Food
Discovery
My latest discovery must be
kimchi. Ive always had a thing
about fermented foods, maybe
because here, in Romania, we
tend to eat pickles with every
meal. Pickled cucumbers,
peppers, tomatoes, cauliflower
we can pickle anything. But
kimchi is so special. It has so
much flavor and depth. I love its
sourness and punch you in the
face flavor. I find myself very
well in it as well as my cooking
style. You can find a few brands
that make vegan kimchi, but I
would strongly recommend to
make your own. The process is
wonderful, and you can experiment
with the flavor and create your
very own kimchi style.
INGREDIENTS
1 cup spelt flour
cup rapadura sugar
2 tsp baking powder
2 apples
cup coconut milk
cup cacao powder
Vanilla extract
Salt
METHOD
Mix all the dry ingredients.
Blend the apples and milk.
Pour the mixture over the
dry ingredients. Pour the
batter into a loaf pan.
Garnish with almonds.
Bake for 1 hour at
350F/175C.
THRIVE 53
 F u s i o n
Savory Cuisine
Austral ia. Aninka Jovi Zigal
Creator, Earth Fawn
Instagram: @earthfawn

A Russian-blooded
Hong Kong native currently
residing in the Australian
subtropics, Aninka concocts
dinner-style fusion dishes influenced
by her Asian upbringing. Earth Fawn
was born a few years ago as she
started becoming more aware
of the unethical treatment of
animals and her passion for
veganism first began.

54 MYTHRIVEMAG.COM
 Fusion
INGREDIENTS
2 sweet potatoes

Baked Middle Eastern Sweet Potato

1 tin chickpeas
1 cup cherry tomatoes, sliced in half
cucumber, diced
1 cup parsley
Salt, pepper, onion and garlic powder
Black sesame seeds
lime, for garnish

Sauce
cup tahini
Juice of lime
cup water (or more if you prefer a
thinner sauce)
Salt and pepper, to taste

METHOD
Place both sweet potatoes in the oven and bake
for 20 minutes. When slightly softened, take them
out and slice them in half. Pop them back in the
oven for another 30-40 minutes or until cooked.

While baking, rinse your chickpeas and mix with

onion powder, garlic powder, salt and pepper
and put in oven underneath the sweet potato.
Bake for 40 minutes or until they have crisped up.

Mix the sauce ingredients together.

Slice cherry tomatoes in half, dice cucumber

and pluck parsley for your garnishes.

When everything is ready, assemble your dish.

Fluff the centers of your sweet potatoes and
place on the plate. Drizzle sauce over them,
toss your chickpeas around and add your
garnishes of cucumber, tomato, parsley,
half lime and black sesame seeds
to finish.
MUST-TRYS!
Everyone should try experimenting with
fusion cuisine! Combining elements from
different traditional cuisines can make
food extra specialand with cultural
diversity being every bit as exciting in
cooking as in other aspects of life, I find
it incredibly satisfying to experiment
with different ingredients and flavors in
the kitchen.

Ginger is particularly underused. It

can be included in so many different
ways to lift a dish to a whole new
level. That and wild mushrooms, plus
cinnamon in savory dishesand never
underestimate a dose of fresh cracked
black pepper!

My biggest food secret is learning how

to prepare, marinate and cook tofu
properly. If you can look at tofu like a
blank slatea carrier of flavor, if you

Experiment
willthe possibilities are endless. Tofu
is my blank canvas, where I can paint
whatever I wish.

Discover hedgehog mushrooms. I had

the pleasure of trying them for the
first time during a recent trip overseas.
They were deep-fried and delicious. The
texture was new and quite sensational.
They were absolutely incredible, and I
cant wait to experiment with them
in the future.

THRIVE 55
Featured Foodie

Perfect Weekend Menu:

Pizza & Pancakes

The French Vegan

Barbara Lebuffe,
aka BarbaraFrenchVegan
Instagram: @barbarafrenchvegan
barbarafrenchvegan.blogspot.fr

56 MYTHRIVEMAG.COM
 INGREDIENTS
1 cups flour
1 tbsp baking powder
2 tsp apple cider vinegar
cup + 1 tbsp plant-based milk

Fluffy Vanilla extract

Pancakes Optional: You can add sugar if you

want, but usually I use agave syrup
as my topping, so I dont add sugar
in the recipe.

method
In a large bowl, pour all your dry
ingredients and stir. Then, add
your wet ingredients and mix until
well combined.

INGREDIENTS Heat a nonstick pan on medium

Ingredients for the Crust and pour 1 tbsp of batter.
1 cups flour
1 tsp yeast Allow the pancake to cook until
3 tbsp olive oil bubbles appear around the edges,
cup lukewarm water then flip and cook until golden.
1 tsp oregano
Salt

Ingredients for the Vegan Mozza

cup cashews
Simple 1 cup hot water
1 tsp nutritional yeast

Vegan 1 tsp garlic powder

Salt

Pizza method
Pour all your dry ingredients into
a large bowl and stir. Then add
the wet ones and stir until well
combined.

Pour your vegan mozza ingredients

into your blender and let sit for
about 15 min just to soak the
cashews. Then, blend until smooth.

Pour into a small saucepan over

medium-high heat, and continually
stir as it cooks. As you stir, it will
start forming clumps, and then
it will become a cheesy, gooey
texture. This takes about 5 minutes.
Continue to cook and stir for an
additional minute to make sure
it has firmed up completely.

THRIVE 57
 Eas y, Savor y
Vegan Dinners
+ Kitchen Tips
New York, Plantifully Based Foodie
Francesca Bonadonna

Instagram: @plantifullybased

A Passion
Cashews. for Delicious
and Healthy
Theyre so Food
versatile, you can Q: Your favorite tips in the
kitchen?
make anything
with them. A: I love to use parchment
paper for everything. When
I make baked fries, falafel,
pizza, raw brownies and
cheesecakes, it allows for
no mess, oil-free cooking,
and nothing sticks, making
it super easy to get out or off
of a pan. Plus, you never have
to wash anything!

58 MYTHRIVEMAG.COM

Q: What ingredients are underused
at home when we cook?
A: Cashews. Theyre so versatile
you can make anything with them.
Sweet or savory, they are always my
base whenever I need to make a
dressing, plant milk or dessert. Also,
garlic powder. I put garlic powder
in everything. I think people forget
about it as a spice, but for me its a
necessary flavor, and I know right
away if it is missing.
Plantifully Based Foodie
INGREDIENTS
Bowl
Black rice soba noodles
Chickpeas
Broccolini
Cucumber
Soy maple tofu
Cashew dressing
Soy Maple Tofu
4 oz firm tofu, pressed
1 tbsp soy sauce
1 tbsp maple syrup
4 tbsp water
2 tsp garlic powder
1 tsp onion powder
1-2 tsp chili flakes
BLACK Cashew Dressing
Noodle
cup cashews
cup water
1 tbsp lemon juice
2 tsp apple cider vinegar
2 tsp cayenne pepper
BOWL 1 tsp garlic and onion powder
1 tsp salt
method
Press tofu by wrapping it
in paper towel and placing
something heavy on it for 10
minutes. Then cut into small
cubes. In a nonstick pan on
medium heat, place tofu and
allow to get golden on the
outside and slightly crispy.
Make the sauce in a separate
container, using the soy
sauce, maple syrup, water
and seasonings. Once sauce
is mixed, pour on tofu and
cook for about 10-15 minutes
until sauce becomes thick and
caramelized and tofu is crispy.
For cashew dressing, blend all
of the ingredients in a high-
speed blender. Can store in
fridge for 2-3 days.
Q: What is a truth that you know
for sure?
A: You must remember to put yourself
first. Self-love is so important , and I
think that is easy to forget in our
busy lives. We spend a lot of time
putting other things and people
before ourselves, but we need to
remember to give ourselves a little
bit of love every day.
THRIVE 59
 Va n c o u v e r

Underused Foods,
Eating Local +
Making Homemade
Creamy Nut Milks
Vanessa Vorbach
Passionate Nutritionist, Chef and
Wellness Consultant Who Believes Your
Healing Journey Begins with Your Plate!
Instagram: @vanessavorbach
vanessavorbach.com

Stay
Hungry
I made myself a promise that I
would always stay hungry. Hungry
for passion, hungry for inspiration,
hungry for helping others through
my work. Never stop striving
towards personal growth. Keep
looking and dont settle. As with
all matters of your heart, you will
know when you arrive.
 Spring Cauliflower
Tabbouleh
Yields 2 big bowls

INGREDIENTS METHOD
1 medium-sized cauliflower head Roughly chop the cauliflower head
1 bunch parsley, finely chopped in a food processor or cut into very
1 handful organic cocktail small, chunky pieces with a sharp
tomatoes, cubed knife (it should resemble bulgur).
1 half yellow and 1 half red bell
pepper, cubed Cut all ingredients in small cubes or
1 small cucumber, cubed finely chop them.
2 small radishes, cubed
1 handful green sugar peas Combine all ingredients in one bowl.
1 small carrot, cubed
1 finely diced spring onion or Marinate the mixture with lemon
red onion, cubed juice, zest, oil and season to your
2 tbsp extra virgin olive oil taste. If you like it on the tangy side,
Juice and zest of one organic add a splash of apple cider vinegar,
lemon and if you like it saltier, dont hesitate
Sea salt and pepper, to taste to add a splash of Braggs sauce.
1-2 garlic cloves, minced
Optional: a splash of apple cider Enjoy it on its own in its pure, raw
vinegar, Braggs sauce, a pinch form, or quickly stir-fry all ingredients
of smoked paprika and enjoy it warm. You can also use
it as a filling for grilled bell pepper
Tip: or eggplant. It works great in tacos,
Dont be afraid to switch up the as a pizza topping or with zucchini
colorsone can use either green, noodles and tomato sauce.
purple, yellow or white cauliflower!

I made myself
a promise that

Food
I would always
stay hungry. Try
Secret Something
After cooking vegan for over eight
New!
years, I can finally say that Im If you havent tried making your
beginning to master the preparation own nut milk, then you are
of vegetables. Its about not being definitely missing out on
afraid of experimenting with one of the most delicious,
different textures, flavors and comforting, satisfying
cooking methods, and treating the experiences! Besides
vegetables as the star of the dish. At being so much creamier
the beginning of my vegan cooking and tastier than the
journey, my meals were good, but commercial version you
they were lacking that certain wow get at the supermarket,
factor. Once I started combining nut and seed milks are
different cooking methods in one incredibly rich in protein,
meal, I was able to really elevate healthy fats, antioxidants
my dishes. Lets take a simple mixed and minerals, making these
salad as an example. By adding goodies true superfoods in a glass
roasted root vegetables, toasted or a pitcher in my case! Gone are
pumpkin seeds, fermented cabbage, the days of a plain almond or
pickled beets, smoky tempeh soymilk with artificial vanilla or
croutons and blending fresh peach chocolate flavoring. Think rose-
with your regular Dijon mustard infused, hemp seed, Brazil nut
dressing, you have a wow salad, milk; chai-spiced pumpkin seed
which is a symphony of boasting milk with vanilla chaga cream
flavors and different textures. syrup; or black sesame, sea salt,
date milk. As you can see, there are
no limits to reach nut milk heaven.
Seattle: Foodie Feature

R e a l +
s e at t l e

r a
i b ing
VCreat n t
the Ultim ate
Vega n Bowls
Sapana Chandr a
Holistic Health Coach and
Plant-based Professional Chef
Instagram: @realandvibrant
realandvibrant.com
 servings

1
INGREDIENTS

R
1 small sweet potato, sliced
red onion

oa
1 avocado, sliced in half and peeled

s
1 cup broccoli

te d
1 cup chickpeas, cooked
cucumber, sliced into ribbons

S
(using a mandoline or peeler)

we
cup purple cabbage, sliced
cup cilantro, roughly chopped

e
tsp black sesame seeds
1 tsp pepitas
2 slices lime
t P o t a t o & Av o c a
METHOD
Preheat the oven to 425F/220C.

Place onion and slices of sweet

potato on a baking sheet and coat
with coconut oil spray. Bake for 40
minutes, flipping midway.

While the sweet potato is roasting,

steam the broccoli over a pot of
boiling water for about 10 minutes.
do N

To assemble the bowl, add the

roasted sweet potato. Top the bowl
with chickpeas, steamed broccoli,
sliced avocado, roasted onion,
Cooking +
ou

sh
purple cabbage, cilantro and

Health Secrets:
pepitas. Sprinkle the avocado and
ri

cucumber with sesame seeds.

B
Drizzle with lime and enjoy! o wl 1.
Add a pinch of turmeric to everything
you cook for boosted benefits!

2.
Use more fresh herbs. They can add so much
to the flavor of a simple healthy dish.

3.
Cashew sauce! It tastes amazing on everything.
Soak your cashews in water and blend with
water, lemon juice, salt and anything else
youd like to season it with!

4.
Keep it simple and stick to fresh seasonal
ingredients. Start every morning with a
glass of warm water with a half lemon
squeezed into it.

THRIVE 63
 Los Angeles

Kitchen Tips
+ Good L i fe Advice
Megan Sadd
A longtime plant-based foodie,
Megan loves creating vegan
versions of classic comfort foods
and making recipe videos with
her husband, Pasha
Instagram:
@carrotsandflowers
carrotsandflowers.com
Kitchen Tips

1 I always keep soaked nuts

and seeds in my freezer!
That way, I can easily whip
up a vegan cheese, sauce
or raw dessert in under
20 minutes.

2 Use marinated tomato in

place of fish in dishes
like lox and sushi. That
has been a game changer
for sure!

Carrotsandflowers.com
 INGREDIENTS
2 large roma tomatoes
3 nori sheets
small cucumber
avocado
1 cup sushi rice
1 cup + 2 tbsp water
1 tbsp rice vinegar
2 tsp sugar
tsp salt

Marinade
1 tbsp soy sauce or tamari
tbsp kelp powder
tsp minced ginger
tbsp sriracha
tbsp sesame oil

method
Cook rice with water in a
rice cooker. Just before its
finished, stir in the rice
vinegar, salt and sugar.
Mash the rice with a fork a
bit to ensure its sticky.

While the rice is cooking,

3
bring a small pot of water to
Yields rolls

s
hi
boil. Pierce the tomatoes with

V e g a u
a knife, then boil for 1 minute

icy n Tuna S until skin begins to peel.

p
Remove with a slotted spoon

S
and immediately transfer to
a large bowl of ice water.

to In a medium bowl, whisk

together marinade ingredients.
a

Peel the tomatoes. Slice the

Tom

flesh away from the watery

seeds and dice into small
pieces. Gently stir the tomato
into the marinade. Let sit
5-10 minutes.

Prep Time: On a counter or cutting board,

25 lay out a kitchen towel with a

sheet of plastic wrap on top.
Minutes
Place a nori sheet on the
plastic wrap. With wet fingers,
Cook Time:
spread a thin layer of rice on

15 the nori. Leave 2 inches of

space on either end.
Minutes
Layer the tomato spicy tuna
on the rice with cucumber
and avocado. The toppings
should only cover 2 inches of
the rice.

Carefully peel up the edge of

the sushi roll. Roll the edge up
One life truth that I and over. Once the veggies are
covered, roll over the plastic
know for sure is to wrap, then towel, using it to
always try to be in shape and compress the sushi
roll. Continue until all the way
appreciation. Even in
rolled up, sealing the edges
a tough situation, looking well. Slice with a sharp knife.

Good Life
for something about the
moment I can truly
appreciate helps me

Advice stay present, calm

and happy.
THRIVE 65
G doo Mor ning Germany
Petra Dietmannsperger
Instagram: @der_kleine_wassermann_

Food Secrets:
Tonka beans: I love the
flavor; reminds me of vanilla,
marzipan, almonds and
caramel. Perfect for sweet
and savory dishes.

Make your own nut milk

or oat milk. It tastes so
much better.

66 MYTHRIVEMAG.COM
 Blood Orange
Granola Parfait
INGREDIENTS
Homemade nut granola
Coconut yogurt

Blood Orange Smoothie

2 blood oranges (the filets)
1 banana
cup frozen raspberries
cup goji berries (soaked for at
least 1 hr, without soaking water)
cup freshly squeezed blood
orange juice

METHOD
Blend all ingredients for the smoothie
until smooth.

Layer granola, yogurt and smoothie.

Top with mint leaves, puffed amaranth,
fruits and yogurt swirls.

Smooth
Ive placed my jars obliquely in a muffin
plate to obtain diagonal layers.

ies
Blueberr y
Pear
Smoothie INGREDIENTS

Bowl
2 medium-sized pears (pitted)
1 banana
cup coconut soya yogurt
1 cup frozen blueberries
2 tbsp ground golden flax seeds

METHOD
Blend all the ingredients until smooth.
Serve in a bowl, topped with fresh fruits.

Make some yogurt swirls with a

toothpick.

THRIVE 67
 Stuttgart, Germany

fruit fairy
Laura Grosch
Vegan Foodie + Lifestyle Blogger

German Forest Fairy Obsessed

with Acai Bowls + Green Smoothies
Shares Her Fav Food Tips
Instagram: @laurafruitfairy
fruit-fairy.com

68 MYTHRIVEMAG.COM

au
il f l
o w
er
C h
oc
olate Pud
din
g
INGREDIENTS
1 head cauliflower
(500 g cooked)
2 bananas
2 tbsp cacao powder
100 g soy yogurt
2 tbsp coconut sugar
1 tsp agar-agar
(vegan gelatin)
METHOD
Cook or steam cauliflower
until soft. Then put all
ingredients in a high-speed
blender and pulse until
smooth. Serve in a bowl and
add your favorite toppings.
Cooking Hacks
1. Fry without oil. Most of us
have become so used to using
oil in the kitchen that we
dont even consider replacing prices in Turkish and Arabic
oil with whole foods such as
coconut milk and nut butters.
In my opinion, it is always
better to consume fat in the
form of whole foods, which
(unlike oil) come with fiber,
nutrients and vitamins. I fry
my pancakes without oil (if
you use a high-quality pan,
they wont stick! I promise!)
and fry my vegetables in water.
C
2. Use dates as a sweetener.
Date paste and whole dates
can be bought for very cheap
3 dates
stores. I like to make date
caramel by blending dates
with water and vanilla, or
chocolate date caramel by
adding cacao powder. Date
caramel can be used as a
pancake topping, to sweeten
smoothies or cakes, and
much more.
The
Impact of
Food on
H e a lt h
Ive always seen
eating as something
you have to do to
survive. After living
fully plant-based
for three years, my
experience has
taught me better.
Food determines
how you feel on a
daily basis! And in
addition to that,
healthy eating
is your cheapest
and most effective
pension plan. I
think most people
underestimate the
power of healthy
eating habits. Since
Ive discovered
that, Ive made it
my life mission
to educate about
health topics.
INGREDIENTS
3 bananas
150 g frozen berries
100 g frozen acai
100 g frozen spinach
1 tsp fresh ginger
tsp cinnamon
A dash of coconut milk
A little water to facilitate
blending
METHOD
Acai Bowl
Blend all ingredients in a
high-speed blender until
smooth. Serve in a bowl and
top with soaked chia seeds,
fruit and other toppings of
your choice.
THRIVE 69
 Chris Petrellese, Conscious Chris
F o od i e + P ho to g r a p h e r

Inspired by mindful and compassionate

living, actively sharing his vegan journey
through photos, recipes and lifestyle tips.
Instagram: @consciouschris
consciouschris.net

Vegan
y
ic
Savory, Sp

70 MYTHRIVEMAG.COM
 Food Secrets
I Swear By:
Carno First, liquid smoke adds the perfect

Asada element to so many different savory meals.

Fries Second, make it rain nooch

(nutritional yeast) on everything.

Ingredients
For the Fries Finally, harness the power of meal
4 large russet potatoes preparation and planning. Its amazing
2 tbsp olive oil or Tessemaes how much easier it can be to eat
Zesty Ranch (optional) nutritiously when you cook in
cup guacamole
batches and plan ahead.
cup pico de gallo
1 package of Sweet Earth Foods
Chipotle Savory Grounds (10 oz)
Cilantro (garnish)

Mexican Cashew Queso

1 cup raw cashews
cup hot sauce (I used Yellowbird)
4 tbsp nutritional yeast
tsp sea salt Place potatoes in bowl and coat with olive
tsp cumin oil or Tessemaes Zesty Ranch dressing
tsp black pepper (optional).
tsp garlic powder
1 cup hot water Line potatoes on baking sheet(s) and
place in the oven for 15 minutes.
METHOD
Mexican Cashew Queso Remove trays from oven, flip potatoes
Soak cashews for 2 hours or until soft. and bake again for 15 minutes.

Add all ingredients to high-power Once finished, remove from oven and
blender or food processor. let cool.

If too thick, add more water to reach
desired consistency.
For the Fries
Preheat oven to 400F/205C and set to
convect bake.
Wash and peel potatoes, then cut in
french fry shape inch thick.
While cooling, follow package direction
to heat Sweet Earth Savory Grounds on
stovetop.
Add potatoes to a serving bowl or dish
and top with the Sweet Earth Savory
Grounds, pico de gallo, cashew cheese
sauce and guacamole, and garnish with
cilantro.

THRIVE 71
DELICIOUS,
SMOOTH &
DAIRY FREE.
Coconut perfection no
taste bud can resist.

For more info contact us

at info@vitacoco.com
or (877) 848-2262
 THRIVE
M A R A N D A P L EA S A N T S
PLANT-BASED: CULTURE. FOOD. LIFESTYLE D ouble I ssue !

b es t o f
N a tu ra l
b e au ty

*10-minute
T he Ult imate meals
10
Under
$
global GLUTEN-FREE

food issue Dairy-Free

SUGAR-FREE

300+ 60+
veg an
RECIPE
Optimal
nutrition
IDEAS smoothies

mushroom
Guide +Make Your Own
gourmet
* PLANT POWER
natural remedies vegan
cheeses
creating
vegan milks Cuba
 R&R Retreat
Discover relaxation at your own pace.

Stockbridge, MA | 800.741.7353 | kripalu.org/rr

MISSION DRIVEN, DONOR SUPPORTED Kripalu is a registered trademark of Kripalu Center for Yoga & Health. All rights reserved.
18
Con ten ts 16 32

Cruety-free
Ayurveda
cosmetics
+ skincare!
pag es 10 -11 Travel 15 52
50 46 36
Brunch!

Meals for the

28 entire family

8 aromatherapy 42 food for optimum health

Were in love with essential oils! Creating a calmer, grounded mind Alison Wu. Stylist, recipe developer and blogger with a passion
and home for health

14 Tulsi Time 50 brunch!

How to reap the benefits of holy basil Kathrin Klara Salzwedel of Klara's Life shares her creamy
pumpkin soup recipe + brunch ideas

15 thrive travel 54 our gourmet vegan baking queen

Havana, Cuba. Vegan must-knows before you go
Marie-Michelle Chouinard shares her fav tips + treats

16 ayurveda 58 Chef + Mushroom Guru, Derek Sarno

Building an Ayurvedic morning routine in 7 easy steps
The magic of Maitake, Red Reishi, Shiitake, Lions Mane and

18 citrus lovers! chanterelle

The healing power of plants for body, mind and home

63 our shero: heidi lovig
22 lenny kravitz She emits light. And joy. And possibility. Our inspiration, lgbtQ
advocate, 100% boss
At 11 months raw, Kravitz inspires us again, with his commitment to
the environment, humanitarianism and compassion for animals
64 vegan cheese!
36 Shabnam Shameli: THE HUNGRY WARRIOR Simple, delicious, plant-based cheese recipes and the secrets to
perfect pairings
How this passionate foodie refused to sacrifice flavor despite being on a
restricted diet due to illness

4 MYTHRIVEMAG.COM
JOIN OU R S U STAINAB LE CLOTHING MOV E M E NT
With each product we design, we consider how it will impact the quality
of your adventure, the environment, and the lives it touches along the way.
Post Workout Wellness

Flower Powe r
The Power of Arnica
Healing Faster Naturally
Bruises
Arnica for Faster Recovery, Arnica is one of the best
remedies available to heal
Less Muscle Soreness + bruises faster. Falls, blows

Swelling Post Workout

and other traumas can
cause blood vessels to break
under your skin and spill
blood, causing tenderness
Maranda Pleasant and discoloration. Arnica
speeds up the healing
Were pretty thrilled to be heading to France, near the Alps, this June
process, prompting your
to join Boiron in the hand harvesting and extraction of arnica. Picture
body to send more white
me running through the fields singing every song from The Sound of
blood cells to clean up and
Music. Wait, dont do that. Ive found the faster, louder and more
repair the bruise.
hectic life becomes, the more I need natureconnecting,
grounding and savoring the power of plants, solitude and
self-care.

Arnica, or mountain daisy, with its bright yellow petals,

is a superpowered plant. It should wear a cape. Its a Injuries
pain relief secret centuries old, but just now catching Arnica aids in the healing
on here in the U.S. of many kinds of injuries,
especially those that impact
soft tissues. It can reduce
pain and swelling from
Arthritis sprains, strains, fractures,
bruises, overexertion and
Arnica can ease the
pain and stiffness Pain Relief sore muscles. Many people
find that arnica helps them
of arthritis, so you can Arnica is a natural pain reliever that recover much faster, so they
move more freely. doesnt just mask the pain; it actually can get back to the activities
Studies have shown stimulates your bodys healing processes. they love.
that applying an Arnica is especially recommended for pain
arnica-based gel that derives from trauma or inflammation,
or cream to an arnica offers a safe alternative remedy for
arthritic body part pain, without the risks associated with
leads to significant over-the-counter NSAIDs or prescription
improvement. My pain medicine.
mom, with advanced
rheumatoid arthritis,
swears by it.

Swelling
Natures anti-inflammatory, arnica
is well-known for its ability to reduce
swelling. Thus, it offers significant
benefits in the treatment of sprains,
strains, fractures, contusions and other
injuries. Some surgeons recommend
arnica as a remedy to reduce post-
surgical swelling.

Keep It Clean
Boiron uses no artificial colors, perfumes or parabens.
They dont test on animals. Super vital to us here at THRIVE.

6 MYTHRIVEMAG.COM Instagram: @boironusa | boironusa.com

 Aromatherapy
Creating a
Calmer,Grounded
Mind and Home
Were in Love with Essential Oils.
Heres Why!
Instagram:
eoproducts.com/everyone
o Easy DIY:
ur sense of smell is directly
connected to our nervous
system. This means that the
simple act of breathing in can
have an immediate effect on our wellbeing.
Considering this sensory superhighway
to our central nervous system is in play,
its no surprise that the use of essential
oils is on the rise.
Though the term aromatherapy wasnt
coined until the 20th century, ancient
cultures as far back as 10,000 BCE used
essential oils to scent baths, make perfumes
and soften skin. Most cultures still revere
essential oils with great honor, believing
they hold healing and spiritual powers.
Essential oils are the concentrated
aromatic essences of leaves, stems, roots,
peels and flowers. Most are extracted
using steam distillation or expeller pressing
(talk about freshly squeezed!). Perhaps the
easiest and most popular way to use them
is through a diffuser. These machines vary
in size and price and can utilize heat, water,
fans or ultrasonic vibration to diffuse
essential oils.
8 MYTHRIVEMAG.COM
@everyoneproducts
ENHANCE YOUR HOME
Some other ways to use essential oils
include adding them to an unscented Lavender Lullaby
lotion, body wash or body oil and creating
Pillow Spray
your own custom natural scent. You can
add a few drops to your shower floor and
voilayouve got your own private spa!
A couple drops of peppermint on a cool Empty 4 oz spray bottle
washcloth can help soothe an achy head. 2.5 oz distilled water
1 oz vodka (this will
W HAT TO W ATCH FOR
strengthen the scent
Always look at the ingredients on bottles
of essential oils: 100% pure essential oils and help to keep this
will only contain the names of plants and spray fresh)
will never use the words fragrance or 20 drops Everyone
perfume. Head out to your local natural Lavender Essential Oil
retailer, open up some little bottles of
nature and see which oils youre drawn
to Your nose knows! Combine all ingredients
into your spray bottle and
give it a good shake before
Everyone is a California-based manufacturer each use. Spritz pillows,
of natural, affordable personal care products
linens, curtains, anything
made with plant extracts and pure essential oils.
that could use a refreshing
boost!
improve your mood
naturally
aromatherapy
Aromatherapy has the power to change your
mood, your thoughts, and your life. Everyone
essential oils and aromatherapy diffuser are
available at various retailers nationwide!

Everyone essential oils are 100% pure. Quality and purity tested, never diluted,
and never blended with additives. Everyone is the real deal, baby!
eoproducts.com/everyone
Best of Cruelty-Free Beauty

Lips
M a r a n d a s
Picks Axiology
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vibrance
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10 MYTHRIVEMAG.COM
1 11 10
Best of Cruelty-Free Beauty

9
M a r a n d a s
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Hush + Dotti L e c l i s s e
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THRIVE 11
Best of Cruel t y-Free Beauty

skin&hair
Marandas
cleanse regenerate
Picks

F a ce

invigorate e x f o l i at e
OSEA Mun Root Science Juice Sahajan Pai
oseamalibu.com munskin.com shoprootscience.com Beauty sahajan.com paiskincare.us
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Ha i r
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12 MYTHRIVEMAG.COM
Sustainability
Matters
Lets talk about making
simple BETTER choices.
Kripalu Ayurveda

Tulsi T ime
How to Reap the Benefits
of Holy Basil

T
Instagram:@kripalucenter ulsi, also known as Holy
kripalu.org Basil, is one of the most
sacred plants in India and
a favorite among Ayurvedic
practitioners for its antiseptic and
antibacterial qualities. Its extremely
purifying, and is often kept around
homes and temples to purify the air.
Tulsi supports respiratory health and
immunity, so its especially helpful for
fighting off colds, flus and allergies.
It supports the colon and is one of the
top herbs for headaches and fevers.

Tulsi is also an adaptogenan herb

that nourishes you when youre
depleted and gives you energy when
youre tired. Because it supports the
nervous system, its a natural antidote
to a stressful world. Emotionally, tulsi
opens the heart and mind, invites
clarity and increases devotionits
heartwarming!

The best way to take tulsi is as an

organic tea, which is easy to find in
most natural-foods stores (or grow
your own using the directions
below). Sometimes its combined
with other herbs and spices,
like ginger or licorice. Youll
want to drink one cup daily for
preventive health; if youre
dealing with an acute condition,
such as a cold or headache, you
could have two cups daily.

Tulsi is in the Lamiaceae (mint) family

along with the common sweet basil,
and, like sweet basil, it is easy to grow
and prolific. Heres how:

Start the seeds indoors, and then

transplant them to an earthenware
pot or directly into the earth once
frost season is over. Tulsi grows best
in direct sunlight.

Water regularly and pinch off the
flowers to send more energy to
the leaves.

You can harvest the leaves a few
months into their growing time and
lay them out to dry on a screen
before using them for tea; if you cut
back the branches, you can
hang them upside down to dry.

14 MYTHRIVEMAG.COM
 Travel Guide

Havana, Cuba
Vegan Must-Knows
Before You Go Senior Editor, Antoine Level

Stick with street food, since most staples are

white rice, really limited veggies and Italian-
style pizza, which is underbaked with no tomato
sauce, and has only a small salad as a topping.
Plan for limited produce/culinary choices.

The wifi will cost you around $10 for 5 hours.

Get a card at the Hotel Parque Central.

Amazing music in the Habana Vieja. Look for the

guy with dreadlocks. Hes a master trumpet player.

Regular cabs are overly expensive. Ride in the

classic cars with locals for a few CUC, but make
sure they understand where youre going before
getting in.

Americans, load up on cash BEFORE you go.

ATMs dont work with American cards. Cuba
runs on cash.

Dont go to TripAdvisor to find the best mojitos;

youll be disappointed.

Ride an old-fashioned cab along the Malecn

during sunset. The best fun for less than $10.

Never accept the first price anybody gives you.

Divide it in half and then start bargaining.

Forget about hotels; theyll cost you a fortune,

more than $400 a night. Get a casa online
(Homestay) and youll have a chance to stay with
locals and try some great authentic Cuban food.

Boil tap water before drinking.

Hemingways favorite bar, El Floridita, was

amazingin his lifetime. Tourist trap central.

Jazz lovers must go to La Zorra y El Cuervo,

plus you get two drinks with your ticket.

Note: Editor has a classic car obsession, as

witnessed here.

15 MYTHRIVEMAG.COM
 Kripalu Ayurveda
ne
Ayurvedic Morning Routine. Ayurvedic Morning Routi
Building an
Ayurvedic Morning Routine
7 Easy S t e p s
H
ow you start your day is a good indicator
of how the rest of it will pan out. So
why not kick it off with the healthy,
balancing principles of Ayurveda on
your side? Heres how to make a few simple
adjustments in your morning routine so your
light will burn even brighter all day long!
Wake before sunrise. Just as each
dosha (Ayurvedic constitution or quality) rules a
season, they also govern different times of day.
The hours of 6:00 to 10:00 am are ruled by kapha,
which is dense, heavy and slow. In order to balance
those qualities, rise bright and early, before the
sun. This is when the birds are chirping and the
dog is scratching at the door to be let outand if
your goal is to live in harmony with nature, that
means its time for you to get up, too! Experiment
with an earlier waking time, and see if you feel
more energized throughout the day.
Use a tongue scraper. Before drinking
water in the morning, scrape your tongue, using
either a stainless steel or copper tongue scraper.
(The plastic ones are harder to keep sanitary.)
Stick your tongue out and allow it to be loose
and heavy. Work the tongue scraper back to
front five to seven times, gently removing any
coating and rinsing the scraper after each round.
Tongue scraping is thought to effectively reduce
odor-causing bacteria. Follow up with brushing
and flossing.
16 MYTHRIVEMAG.COM
Instagram: @kripalucenter
kripalu.org
Drink a mug of warm lemon
water. First thing in the morning, boil some
water and add a squeeze of fresh organic lemon.
Drinking warm water in the morning provides
a gentle flush for the whole system while also
stimulating peristalsis. This beverage is purifying to
both the stomach and liver, which in turn stimulates
the gall bladder and lymphatic system.
Try a neti pot with nasya oil.
Irrigate your nasal passages using a saline
solution and neti pot. This helps to clean the
sinuses of any dirt, pollen or other allergens.
Afterward, apply nasya oil or sesame oil (a drop
in each nostril) to help lubricate and protect the
inside of your nose. If you skip this step, you
might find that the saline solution is too drying.
Nasya oil is also thought to soothe sinus infections
and relieve tension in the head.
Splash your eyes with cool
water, or spritz with rosewater.
The eyes are governed by pitta dosha, which is
comprised of fire and water. You might notice
that your eyes get red or irritated at times; this
is due to excess heat. To keep the eyes cool and
refreshed, splash them with cool water or spritz
with pure rosewater.
Invigorate your skin. Self-massage,
called abhyanga in Ayurveda, has numerous ben-
efits, including softening the skin, nourishing the
body, increasing circulation and strengthening
the immune system. Sesame oil is heating, which
makes it a good choice for cooler kapha and vata
types. If you tend to run on the warmer (pitta)
side, try coconut oil. Once you have oiled up, step
into a warm shower to open your pores and al-
low the oil to work more of its magic.
Get moving. The body is at its strongest
between 6:00 and 10:00 am, so make this your
time to move! Boost your metabolism and shed
any sluggishness that accumulated during the
night. Go for a brisk walk, do 12 Sun Salutations,
dance to James Brownwhatever lights you up.
Even if you only have five minutes, get your heart
rate pumping and notice how this affects the
entire body.
Sound like a lot to take on? Change can be
overwhelming, so incorporate these new habits
slowly. Choose one item on the list, and add
another after a few weeks. Along the way, notice
how your mind and body react to your new routine.
Before long, you might find that youre more
of a morning person than you ever imagined
you could beand odds are, youll find the rest
of your day transforming for the better as well,
thanks to the ancient wisdom of Ayurveda.
photo top right: Kerstin brachvogel
THRIVE 17
 Wellness Citrus Fights Infections
Lovers! Grapefruit seed extract can be used to fight
infections and can rid the body of unhealthy

The Healing
bacteria. Citrus fruits are packed with folic acid,
a type of vitamin B that can aid in preventing
kidney disease. Good kidney health helps the
body filter blood, remove waste and regulate

Powe r
the balance of electrolytes.

of Plants
f or Bo dy , Mind + Home
From lemons to oranges, grapefruit
to clementines, citrus does a body
good. Here are a few benefits from
these gorgeous pulpy fruits.
Photo: Maddie Rhodes | @dont_stop_beleafing

Brightens Your Skin

Want clear, glowing and blemish-free
skin? Make citrus fruits a part of your
daily diet and beauty routine. Rich in
natural sources of vitamin C, they help
destroy free radicals in your body
while nourishing your skin from
the inside out.

Cleansing
Essential Oils
Citrus essential oils provide great
cleansing benefits to the skin as
well as some anti-inflammatory
ones, which make them extremely
beneficial for healing blemishes
or even cuts. These oils not only
clean, they can also refresh and
deodorize. Oils like lime and
lemon help inhibit odor-producing
bacteria. Rub a little under your
pits on important days or pre-
workout.

Mood Therapy
Our fav mood-boosting aromatherapy, citrus
oils such as bergamot, petitgrain, mandarin
and grapefruit are incredibly aromatic and
uplifting when used in mists, diffusers and
natural candles. They help relieve signs of
stress and fatigue, and promote relaxation
and elevated mood. For a stress-free
unwinding experience, soak in a bath
of Epsom salt + essential oils, which
benefits your senses and your skin.
Improves Your Immune
System and Digestion
Start your day with hot lemon water. Squeeze half
a lemon with hot water, adding a bit of turmeric,
another powerful antioxidant, first thing when
you wake up. Lemons are rich in vitamin C and
potassium. An excellent fighter against colds,
potassium stimulates brain and nerve functions.
Lemons also aid in digestion and clean toxins
from the blood, which keeps the skin clean.

18 MYTHRIVEMAG.COM
Revel in delicious
8g
PLANT
PROTEIN
DAIRY
FREE

GLUTEN
FREE

SOY
FREE

THRIVE 19
 Health

T
here are two ways that a sunscreen can protect
the skin from sun damage: with a mineral barrier
or a chemical one.

Mineral sunscreens typically include ingredients like zinc

oxide or titanium dioxide, which create a physical barrier to
protect the skin from the sun.

Chemical sunscreens use one or more chemicals, including

oxybenzone, avobenzone, octisalate, octocrylene, homosalate
and octinoxate. These sunscreen chemicals raise some
special concerns because many are able to cross into skin
and other tissue.

With these chemicals, it is important to ask

questions such as:
Will this cross the skin and get into other tissue in the body?

Does this chemical have the potential to disrupt hormones,

especially in children?

Are there long-term or allergic reactions to these chemicals?

New research reveals that the chemicals commonly used

in sunscreen are endocrine disruptors, estrogenic and may
interfere with thyroid and other hormone processes in the
body. YIKES!

Scary The most common sunscreen chemical, oxybenzone,

Stuff
was found in 96% of the population by a recent study by
the Centers for Disease Control and Prevention. This is
especially alarming since oxybenzone is considered an
endocrine disruptor, can reduce sperm count in men and
may contribute to endometriosis in women.

The Environmental Working Group (EWG) warns against

using oxybenzone, especially on children or pregnant/
breastfeeding women.

Even more alarming?

Of the 1,400+ sunscreens tested by the EWG, only 5% met

their safety standards and over 40% were listed as potentially
contributing to skin cancer.

I found this really shocking. And disturbing. So what now?

SUNSCREENS
Look for the EWG green logo on products online to see if
your sunscreen passes the test.

My Top Pick

Harmful or Helpful? Im a stickler for natural products. The only one I travel
with now is Babo Botanicals. Its the purest Ive found
on the market, but use whatever is best for you. I

Not all sunscreens are

reached out to Kate, the angelic founder and
formulator of Babo, to see if I could include
her products in this feature. We need healthy
created equal, and in alternatives for our kids and families that are
also cruelty-free. Shes built her company from
many cases sunscreen the ground up, because she couldnt find clean
products for her kids. I called her from the Virgin
is harmful, not helpful. Islands months ago, freaking out that we lost our
sunscreen, and our in-store choices overseas were
limited and toxic. She express shipped them. My
entire team has been using Babo for the last year as weve
Instagram: @babobotanicals | babobotanicals.com
traveled to more than 18 countries. I wont travel without
it. Its my top pick. Make sure you always do your research
before you put anything on your skin.
Maranda Pleasant
Heres to healthy, vibrant, protected skin this summer!

Thanks, Kate!

20 MYTHRIVEMAG.COM
 2017
F E A T U R E D F A C U LT Y

M AY 2 6 - 2 8 , 2 0 1 7
KEITH MITCHELL

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and Embrace Your
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JUNE 18 - 23, 2017

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Ignite J U LY 1 4 - 1 6 , 2 0 1 7
MIKE DOOLEY

your heart.
Playing the Matrix:
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(Really) Want

J U LY 3 0 - A U G U S T 4, 2 0 1 7
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& PAUL GREWAL, MD
Harmonize your mind, body, and spirit at 1440 Multiversity,
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THRIVE 21
 Leo v e i s t h e m ost

Lenny
l
power fu
l
r g y t h e r e is.
en e
u
Lenny
R
Kravitz SEXIEST
#rawvegan
e

At 11 Months Raw,
Kravitz Inspires Us
Again, with His
v

Commitment to
the Environment,
Humanitarianism
o

and Compassion
for Animals.
L
Kr

Kravitz
a
t
v
e
i t z
L

22 MYTHRIVEMAG.COM
 Love is the most p o w e r f u l energy there is.
Maranda Pleasant: What truth do you know for sure?

Lenny Kravitz: That love is the most powerful energy there is.

MP: Love is the most powerful energy there is. Im just going to let
that one sit for a second. Its funny when we ask people thatlove
is the only word that ever comes to mind. Its like the one universal
thing that we know, even if its not always the thing that we live. Are
there any causes that youre particularly passionate about?

LK: Oh, so many. Lets start with human interactions. I really believe
that there is a way for us to settle disputes nonviolently, using our
minds, using all that was given to us. Im very much about the
environment, Im very much about health, about being able to, at the
very least, eat organic, whole foods that are healthy for us. And then,
of course, everyone being able to eat and at least have a humane way
to live. Theres enough for everybody, but unfortunately, theres a lot
of greed and a lot of ego.

On His Raw Diet:

This journey is one of the most
incredible Ive ever taken. The life

force is magnificent. It affects the
MENTAL, PHYSICAL, SPIRITUAL,
and the planet.
MP: So, what is it that makes you come alive and inspires you?

When Im present in the moment LK: Life, you know, the moment. Where the magic is. Thats all.
Thats where this comes from. I just live my life and try to be

and something comes, I can

present. When Im present in the moment and something comes,
I can capture it, because it doesnt come from meits out there.
So thats what really keeps me motivated, alive, hungry. Im still
capture it, because it doesnt as excited and motivated now as I was twenty-five years ago, and

thats because I really live for those moments. And thats where the

come from meits out there.

art comes from, thats where the music is born, thats where it all
appears. I love it.

MP: Whats been one of your biggest life lessons so far?

LK: To let go of the illusion that Im in control. Thats an important

one, because I tend to be a person who likes to be in control, not only
of my art but of my life and things around me, and it can be healthy
up to a certain point, but at the end of the day, we have to go on faith
and learn to let go and ride the wave. I think, for me, my life is the
most fluid when I exercise that.

MP: Do you believe that you channel? When you say that inspiration
comes to you?

LK: Absolutely. Yeah. You need to open up so that more comes

through. And you can just feel that when your ego is not in the way
and when youre letting it be what it wants to be. You have to let it be
what it wants to be as opposed to what you think it should be. You
can start something, do it, and believe that thats what youre doing,
but then the inspiration comes and its like, Nope, this is what it is.

MP: Is there anything you would say to this next generation coming
up, taking over the planet?

LK: Thats a hard one. I think that we have to be very careful and get
back into the loop, get back to nature. Get back to God and not let the
technology send us somewhere that were going to regret. We have
so many distractions. Were losing the family unit. Were losing the
one-on-one. Were becoming extremely narcissistic. And we have to
be careful about that. Theres a lot to deal with out there.

LENNYKRAVITZ.COM | #LetLoveRuleFoundation
THRIVE 23
 Homeopathy
The Powe r of Plants
Healing Naturally
Maranda Pleasant
Fun Facts
Grown in Southern Europe and cultivated
wildly in North America, these bright
orange/yellow blossoms help speed up
the healing process for skin.
After hand harvesting the flowers, the
extraction process can take more than 21 days.
Traditional applications include use on:
dry skin, sunburns, recent or hard-to-heal
wounds, insect bites and to help ease the
symptoms of eczema and psoriasis.
C
alendula is known as the
mother of the skin and has
been used for generations to
heal cuts, scrapes, rashes and
skin irritations. Its healing properties
are attributed to the presence of
essential oils, saponins, flavonoids
and alkaloids. The extract of the
flowers aid skin healing by stimulating
and soothing damage tissues. Pretty
amazing stuff. The petals are composed
of resins which contain a potent array
of powerful antioxidant compounds.
These protect the skin from free-
radical damage and play an active role
in healing. Calendula has been found
to increase collagen and elastin in
the skin and can assist in preventing
the formation of scar tissue. Look for
calendula in herbal forms in soaps
and cosmetics, or as a homeopathic
medicine.
In the Bag
Its our travel essential and always in
our first aid kit. Natural homeopathic
topicals are the best for skin irrita-
tions, and better than any chemical
remedies that weve tried. Nature
provides the best healing. Our favorites
from Boiron soothe skin issues on the
face and body. Theyre safe for all ages
and should be in everyones medicine
cabinet in some form.
In Ointment Form
Perfect for chafed, dry skin, scrapes
and cuts, minor burns and blisters.
In Gel Form
Perfect for razor burns, brush burns,
insect and bug bites.
In Cream Form
Perfect for dry, cracked skin, sunburns
and sun exposure.
W e ca rr y B oi ro n
Ca le nd ul a Cr ea m
ty
w ith w ith us pr et
m uc h ev er yw he re
Instagram: @boironusa | boironcalendula.com
 orIgIn.
M a r a n da P l e asa n t s

The ConsCious CulTure Magazine

Ve ga n

Top
Instagram:
87
V e ga n
FoodIes r e C iP e s
Wellness Influencers
Home desIgners
O n Stands
FOOD
Wanderlust
travelers
Nat ional ly Now
IDEAS

4 8+ Be s T
* eCo traVel
ayurVeda

Clean Beauty
ProduCts
Healthy glowing skin

Creating Your
H o m e s a n c t ua r y
F loweirne thrift shop Queens
M ed i cwe r
the Po nts
sIrens oF styLe
of Pla Boho Bungalows
 tchen
ss Ki Overnight
Buckwheat
Groats
INGREDIENTS
400 ml soaked buckwheat
My Bli

groats (rinse well before

and after soaking)
4 soaked dried figs
Lover of Slow Mornings + Plant-based cashew milk*
ripe banana
Delicious Breakfast Bowls 100 ml applesauce or 2
apples (cored and peeled)
Finland. Marita Eriksson Pinch of sea salt
Ceylon cinnamon, to taste
Instagram: @myblissktchn Maple syrup, to taste
(optional)

METHOD
Place the buckwheat in a bowl,
cover with water and let soak
overnight. Rinse and drain.
Place all ingredients in a food
processor/blender and blend
until creamy and smooth.

Top with fresh or frozen berries,

chopped nuts, pumpkin seeds,
cacao nibs or whatever you
have at home.

*Use as much milk as needed.

INGREDIENTS
200 g frozen blueberries
1 avocado
1 ripe banana
Blueberry
(Bourbon) vanilla
powder, to taste
Swirl
Plant-based coconut milk*
Berry powder and plant-
Smoothie
based yogurt (oatgurt),
to mix for the swirls
Bowl
METHOD
Place all ingredients in
food processor/blender and
blend until smooth.

Here I have the oatgurt

swirls, but you can top your
smoothie with whatever
you like. You can also
add 2 tbsp nutritious
(water-soaked) chia seeds
to the smoothie.

*Use as much milk as

needed.

26 MYTHRIVEMAG.COM
Perfect
Sunwarrior
Smoothie Bowls
Creating a Protein Packed
Breakfast in Under 5 Minutes! Apple Cobbler
INGREDIENTS
Instagram:@sunwarriortribe
8 oz coconut or almond milk
sunwarrior.com 1 scoop Sunwarrior
vanilla protein
Photo: Ami Shoesmith 1 capful Liquid Light
2 cups diced apples, green
Inset Photo: Katja Meier
is best
cup oats
tsp vanilla extract
Dash ground cinnamon and
nutmeg
Optional: pinch of stevia,
dash of coconut sugar, or
glug of maple syrup

METHOD
Blend until smooth.

Almond
Breeze
INGREDIENTS
8 oz almond milk
1 scoop Sunwarrior
vanilla protein
1 tsp Vitamin Mineral
Rush
2 to 4 tbsp almond butter
1 frozen banana
1 tsp vanilla extract
Handful ice

METHOD
Blend until smooth.

THRIVE 27
 BERLIN

Creating Delicious +
Nutritious Recipes!
Foodie Patricia Idus
Instagram:

i s h Y
@nourishmybliss

o u r o u rB
N lis
s

Kitchen
Recommendation
Definitely soak grains and
nuts. It makes it easier
to blend and is also much
healthier for you! And
make your own gluten-free
flours by grinding oats or
buckwheat in your blender!

28 MYTHRIVEMAG.COM
 Berry Smoothie Jar
with Maple Cashew Cream
Makes 2 Jars

INGREDIENTS
2 bananas
1 cup mixed frozen berries
1 cup plant-based milk
(I used almond milk)
cup cashews (soaked)
cup water
1 tbsp maple syrup
Some vanilla powder
Optional: toppings (cacao nibs,
popped quinoa)

METHOD
Blend the bananas with the berries and plant-
based milk until smooth and creamy.

Set aside and blend the cashews with the rest of

the ingredients, except the toppings.

Layer everything in jars and add your toppings.

Enjoy!

nourishmybliss.wordpress.com

Kitchen
Recommendation
Patricia Idus
Use cashews for sweet and
savory dishes. They are
so versatile! Cheesecakes,
vanilla cream, cheese sauce.
The options are endless!
30 MYTHRIVEMAG.COM
Granola
Cups with
Coconut
Yogurt
and Fruit
Makes
12
INGREDIENTS
cup coconut milk
cup coconut sugar
2 cups oats
cup buckwheat
cup chopped pecans
cup coconut chips
1 tbsp chia seeds
cup puffed rice
2 tbsp buckwheat flour
Pinch of sea salt and
vanilla powder
9 oz coconut yogurt
Fruit of your choice
(berries, passion fruit,
kiwi, banana)
METHOD
Preheat your oven to
350F/175C.
Heat up the coconut milk
and add in the coconut
sugar, vanilla powder and
sea salt. Let dissolve.
Combine all dry ingredients
in a bowl and add in coconut
mixture.
Mix well, until everything
is coated, and let sit for 5
minutes.
Press firmly into the cups
of a muffin tin. (Tip: cut
parchment paper into
strips and put one in each
cupit will be easier to get
the granola cups out later.)
Bake for 25 minutes, or
until golden brown, and
let cool completely.
Spoon some coconut
yogurt into each granola
cup and garnish with
some fruit.
Enjoy!
 Earth & Oven
Toronto

Meredith Youngson
Nutritionist and Recipe Developer by Day,
Meredith Serves up Drool-worthy
Plant-based Creations at Earth & Oven, Where
the Focus Is Simple and Functional Cooking
Instagram: @earthandoven
earthandoven.com

32 MYTHRIVEMAG.COM
 o L i m e Sun
n g sh i n
a 2
Serves
eC
h i a Pu
M
d d ing

INGREDIENTS
1 mango, pitted and peeled
ripe banana (frozen is best)
2 tbsp hemp seeds
1 tbsp fresh lime juice
1 tsp fresh grated ginger
tsp ground turmeric
1 pinch sea salt
1 cup cold water
4 tbsp chia seeds

method
In a high-speed blender, add all of
the ingredients, except the chia
seeds. Blend for 30-40 seconds, until
the hemp seeds have blended in
and everything is creamy, whipped
and frothy. No chunks allowed.

Stir the chia seeds right into the

blender, making sure they are
evenly dispersed. Pour into a jar
or sealed container and leave in
the fridge for at least 20 min
(overnight is ideal) to let the chia
seeds plump up.

Tip 1
Enjoy!

Use more seeds! Hemp

seeds make a killer
strain-free milk for the
lazy, soaked sunflower
hummus is cheap and
divine, and is there
anything a toasted
pepita doesnt taste
good on?

THRIVE 33
 Meredith Youngson INGREDIENTS

G i n g e r Cr u
For the Salad

e
1 head of romaine, shredded

n
1 heaping cup Brussels sprouts, ends

m
a e d d e d Br u s s c h S a
removed, shredded
2 clementines or mandarin oranges,
separated

r e ls S l a d
cup toasted mixed nuts + seeds

h
(I used shaved almonds, cashews,
s

p r o u ts
sesame seeds)

S
Se

3 tbsp goji berries

2 Serves

Creamy Asian Dressing
2 tbsp cashew butter
w i th

3 tbsp toasted sesame oil

2 tbsp grapeseed or olive oil
2 tbsp tamari or soy sauce
2 tbsp unseasoned rice wine vinegar
cup fresh orange or clementine
juice
1 tbsp maple syrup
1 clove garlic
1 tbsp fresh ginger

METHOD
In a small food processor or blender,
add the garlic and ginger and pulse
to chop finely. Add the rest of the
dressing ingredients and blend for
30-40 seconds until smooth and
homogenous. Alternatively, finely
chop the garlic and ginger and
whisk thoroughly with the rest of
the ingredients.

In a large bowl, add the Brussels sprouts,

romaine lettuce, clementines, toasted
nuts and goji berries. Drizzle with the
creamy Asian dressing and toss well
to coat.

Enjoy immediately.

Tip 2
For burgers, use
caramelized onions
and cashew cheese.
High maintenance,
but worth it.

34 MYTHRIVEMAG.COM
 now you can
find us here:
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THRIVE
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 l
D e li c io u s, C ol or fu
F oo d th a t H e a ls
ou r B od ie s a n d
ls
N ou r is h e s ou r S ou
How This Passionate Foodie Refused
to Sacrifice Flavor Despite Being on
a Restricted Diet Due to Illness
Shabnam Shameli
THE HUNGRY WARRIOR
Instagram: @thehungrywarrior
thehungrywarrior.de

We can all enjoy

delicious and
colorful food,
heal our bodies,
nourish our souls

and contribute
to our beautiful
planet!

36 MYTHRIVEMAG.COM

I create and share recipes
with all of you who doubt
they can eat well with many
restrictions, especially
when you have an illness
like I do.
Q: Tell us about your
food journey.
A: I started my plant-based food
journey a little over a year ago when I
was very ill due to a chronic condition
called ulcerative colitis. Once you get
to know me, you will quickly find out
my huge passion for food and cooking.
As a Persian-German, I was raised with
two completely different food cultures.
That, combined with living overseas
and traveling around the globe, has
made my love for international flavors
grow daily. No matter if its a warm
bowl of Bavarian bread dumplings
dunked into a creamy mushroom sauce,
sweet and tangy Pad Thai with hot chilis,
crunchy peanuts and loads of cilantro,
or tahdig mmmh tahdig that is the
Serves
2 in sauce
Ve ga n Ch ipo tle Pul led Po rk
Tac os wit h Ma ng o Sa lsa
super crispy rice crust thats everyones
favorite at a Persian dinner table. Its
the pure love and passion for good
food that makes my heart skip a beat.
But unfortunately I dont tolerate a lot
of my favorite foods anymore. So in my
recipes I combine both my passion for
flavorful cooking and the needs of my
body. I have banned certain foods out
of my diet, but without sacrificing
flavors and taste. I create and share
recipes with all of you who doubt they
can eat well with many restrictions,
especially when you have an illness
like I do. Well, its possible and I want
to show you that with a little creativity,
the generosity of nature and its endless
bounty, we can all enjoy delicious
and colorful food, heal our bodies,
nourish our souls and contribute to
our beautiful planet!
INGREDIENTS
6 tortillas
5 oz package dried, shredded soy
Chipotle BBQ sauce
1 tbsp tomato paste
2 tsp cumin powder
2 tsp smoked paprika powder
1-2 tsp agave syrup
A pinch of cinnamon
A small chunk of dark chocolate
1 tbsp chopped chipotle chili
Soy sauce or salt, to taste
1 tbsp olive oil
cup vegetable broth
Mango Salsa
1 mango, diced
2 stalks of green onion
A small bunch of cilantro
red chili, diced
2 tsp cumin powder
Juice of 1 lime
Salt and pepper, to taste
Toppings
Red cabbage, thinly sliced
Radishes, sliced
Cilantro, chopped
Green onions, thinly sliced
Red chili, sliced
Jalapeo slices
Hot sauce (optional)
Pickled red onions (optional)
METHOD
Cook the soy meat in a good
amount of broth or salted water
or as directed on the package.
Mine took about 10 minutes.
Drain and set aside. For the
sauce, heat up the oil and add all
the spices, tomato paste, chipotle
and stir for a couple minutes.
Add the agave syrup, soy sauce
and broth. Add the chocolate
and mix well. Let simmer for a
minute. Add the meat and mix
well. Set aside.
Mix the mango with cumin, lime,
cilantro, green onions, chili, salt
and pepper and set aside.
Now assemble the tortillas with
the pulled soy, mango salsa and
the rest of the toppings.
THRIVE 37
 Cooking
Tips!
1
Try sweet spices like cinnamon in savory
dishes. It gives an extra depth of flavor that
is unbelievably delicious and nobody
will ever guess what it is that makes your
chili or bolognese taste so good!

2
There are so many delicious vegetables and
herbs that we might have disliked as a child
and never tried again as an adult. But give
them a chance again. Try roasting root
vegetables in the oven with some olive oil
and herbs. The natural sugars will come
out and you wont believe the taste!

3
S ha b na m S ha m el i
Next time you make smoothies, try
adding lime, ginger and mango.

38 MYTHRIVEMAG.COM

Switzerland
Colorful Cooking
+ vibrant Alchemy
Mother of Twins + Passionate Foodie,
Creating Healthy Plant-based Food
Verena Frei
Instagram:
frei-style.com
Q: Any baking tips you swear by?
A: To get really fluffy and soft cakes,
I always add at least 1 tablespoon
apple vinegar to the batter, and its
also important to have the right
ratio of baking powder and baking
soda. Once you find the perfect
mixture, you will get the best
cakes and no one can tell you
didnt use eggs.
Q: Favorite healthy smoothie
ingredients?
A: I really love green smoothies
with spinach, coconut water and
basically any fruit that I have.
Mango, persimmon and pears are
favorites for sure. I also like to add
some maca and wheatgrass for
some extra boost.
Risotto
2 shallots
1 garlic clove
1 small red cabbage (ca. 200 g)
200 g risotto rice
1-2 tsp fresh rosemary
50 ml red wine
50 ml freshly squeezed orange
juice
400-450 ml vegetable stock
Salt and pepper
Zest of an organic orange
25 g pine nuts, toasted
2 tbsp olive oil
@frei_style 20 g vegan butter
Shred the cabbage by hand
or with a food processor into
small pieces, 1 cm and finer.
Chop the onions, garlic and 1
tsp fresh rosemary. Heat the
olive oil in a pan and stir-fry
the onions and garlic for 2
minutes. Add the red cabbage,
salt and pepper and cook for
5 minutes, stirring constantly.
Add the risotto rice and saut
for another 5 minutes, stirring
constantly. Turn the heat to
medium and add the red
wine and the orange juice. Let
simmer, stirring occasionally.
Add enough vegetable stock
so the rice is covered and let it
be absorbed by the rice. Dont
forget to stir.
Keep adding more stock when
fully absorbed. This will take
20-25 minutes, depending on
the rice you use (check the
cooking instructions).
When the rice is cooked, turn
off the heat, add half of the
orange zest, the butter, and
season with more salt and
pepper if needed. Top with the
toasted pine nuts and the rest
Risotto
of the rosemary and orange
b a g e
zest.
R ed C a b
Yellow Beet Chips
hips
e e t C
B
2 medium yellow beets
with Yel l o w
2 tbsp olive oil
Salt
Mixed Italian herbs (like
rosemary, thyme, oregano,
basil)
Preheat the oven to
Q: Your latest food discovery? 350F/175C. Peel the beets
and slice into very thin slices
A: I love all kinds of radishes and (preferably with a mandoline).
beets. My latest discovery was black Mix the olive oil, herbs and
radishes, which can be used grated salt. Arrange the beets in
in salads or baked and have a spicy single layers and brush on the
and earthy flavor. oil mixture evenly. Bake for
10-15 minutes, but keep an
All colorful beets are perfect to eye on them. Serve with
make delicious veggie chips, like the the risotto.
yellow beets in my risotto recipe.
THRIVE 39
 Nutrition
Getting Your
Vibrance Back
F
eeling moody, exhausted,
irritable or emotionally
fatigued? You may want to
consider the role of trace
minerals in the proper functioning
of the human body and mind.
Depression is a serious illness that
shouldnt be ignored. But as nutrition
and lifestyle management make
their way into mainstream medicine,
many doctors are pulling away from
the diagnosis and are beginning to
look into the blues as a symptom of
Could Inadequate Mineral an underlying problem, rather than a
psychiatric disease.
Intake Be Causing Your
Inadequate mineral absorption is linked
to a multitude of health problems that
Blue Mood? can leave us feeling less than exuberant.
And, of the twenty-some minerals our
bodies require for optimal function,
insufficient levels of at least six of
them are directly associated with
causing the blues.
While mineral supplements are readily
available, most of us focus on upping our
Our
vitamin intake when we dont feel well,
forgetting the importance of minerals
P ic k ! on the function of the human body
and brain. Were quick to boost our
intake of vitamin C during the winter
months, but not so much in the
habit of turning to trace mineral
supplements when were less than
our best.
Upping our intake of minerals through
diet or supplementation is one of
the ways we can improve our health
Instagram: @rainbowlight | rainbowlight.com and sense of wellbeing. Today, most
40 MYTHRIVEMAG.COM
physicians are more willing than ever
before to order blood work to target
nutritional inadequacies. Meanwhile,
fortifying your diet with one or more
of the following may help to eliminate
your blue mood:
Magnesium: A fast-paced, high-
stress lifestyle may be responsible
for insufficient levels of this mineral,
especially if were inclined to unwind
with a few alcoholic beverages to
relieve stress, or if were taking certain
prescription drugs which are known
to deplete magnesium stores. To
increase magnesium, load up on
spinach and chard, bananas, figs and
avocados, vegan kefir, almonds and
pumpkin seeds. Dark chocolate (my
go-to for a blue mood) is an excellent
source of magnesium!
Calcium: Natural aging or a poor
diet might be the cause of insufficient
levels of calcium. Kale, bok choy,
almonds, sesame seeds, chia seeds
and soy products pack a calcium
punch. Many products such as orange
juice are enriched with calcium, but
are generally highly processed and
contain large amounts of sugar, so turn
to diet and plant-based supplements
or calcium citrate. We take Rainbow
Lights Womens Multi. We swear by it.
Phosphorus: This mineral is
required for adequate absorption of
calcium. There are many culprits that
may result in insufficient levels of
phosphorus, but once again, it is
often alcohol, certain prescription
medications and the consumption of
junk foods that are mostly to blame.
Cut back on cocktails and eat plenty of
nuts, beans and whole grains to ensure
adequate levels.
C h l or id e: You likely have
sufficient levels of this trace mineral
unless youve given up table salt and
dont eat foods with sodium. If you
dont eat salt, eat seaweed (kelp),
olives, rye, tomatoes, lettuce and
celery to supplement your diet.
Minerals are essential to the proper
functioning of the body, and proper
functioning of the body is key to a
healthy mind. If youre feeling irritable,
down or blue, take a trip to the grocery
store that sells the best nutritious food
and produce you can afford (produce
grown in soils depleted from pesticides
and overproduction wont pack the
mineral punch of organic or home-
grown sources) and see if a change in
diet doesnt significantly improve your
sense of wellness and wellbeing. If you
cant focus on the problem through
diet, by all means, take a supplement.
 Food Secrets
You Gotta Try

Sydney
Foodie Shira Bentley
Instagram: @living_veg

When shes not eating delicious

vegan food, you can usually
find her chasing puppies and Sriracha.
admiring beautiful things
On everything.
Every day
sto Zucc
aw Pe hin
R iN Use a sandwich press to
cook pretty much anything.
One day I tried using it to make
oo

oil-free potato fries and it cooked

dl

them to perfection in 15 minutes.

es

Now I just use it for everything:

hash browns, crispy tofu,
burgersits amazing.

INGREDIENTS
2 generous cups fresh basil
cup water
cup raw cashews, soaked
for 20 mins
2 tbsp nutritional yeast
1 clove fresh garlic
Squeeze of fresh lemon juice
2 large zucchini

Aquafaba!
1 cup cherry tomatoes

METHOD
Blend all ingredients (except So many people are put
for tomatoes and zucchini) off by the idea of using
until smooth. chickpea water for a dessert,
Spiralize zucchini and slice and I know it sounds strange,
tomatoes in half. but it really is magic!
It creates the most
Mix pesto through the pasta
and top with tomatoes. Enjoy!
amazing, easy-to-cook
vegan meringue!

THRIVE 41
 od for
PORTLAND, OR
Alison Wu

o
Stylist, Recipe Developer

F
and Blogger with a
Passion for Health
Instagram: @alison__wu
alisongrisewu.com

t imum
p
O

l
th

H ea
42 MYTHRIVEMAG.COM
 oconut-Ma
Food Secret C tch Serves
Incorporate fermented foods into at least one 2

a-
meal a day. I love stocking my fridge with
several kinds of kimchi and kraut to add to

Tah
my meal depending on the flavor profile.
Ingredients I swear by: garlic and salt.

ini
The Impact of Food
on Your Life
Food has transformed how I feel on a daily
basis. The food-mood connection is real. The
cleaner I eat, the better I feel. Its so important
that we nourish ourselves with whole foods.
Its the easiest way we can commit to taking
care of our bodies.

Favorite Smoothie
Ingredients
Coconut oil, raw zucchini, blue-green algae
powder, ginger, chaga and dark leafy greens.
I love topping my smoothies with raw cacao
nibs and dried coconut.

Sm
th
oo
ie
Bo w l
INGREDIENTS
4 oz frozen young coconut
avocado
1 cups nut mylk
2 tbsp hemp hearts, or
protein powder
1 tsp matcha
2 tbsp tahini
2 tbsp extra virgin
coconut oil
2-inch piece of fresh ginger
tsp blue-green algae
powder or spirulina
3 medjool dates
3 ice cubes

To Garnish
Toasted coconut chips, sesame
seeds, coconut or black sesame
Nice cream (optional)

METHOD
In a high-speed blender, blend all
ingredients on medium until smooth.

Divide between two bowls, and

garnish with desired toppings. Enjoy!

THRIVE 43
 Alison Wu
INGREDIENTS
For the Falafel
cup parsley
cup mint
cup raw pistachios
6 oz tempeh (about 2 cups),
crumbled
cup shallot, diced
2 cloves garlic, diced
3 tbsp olive oil
2 tbsp nut flour (I used Brazil nut,
B ak e d P ist a

but almond works great)

1 tsp cumin
1 tsp baking soda
1 tsp salt
tsp black pepper

For the Wraps

A small bunch of collard greens,
stem bottoms removed to leaf
1 small beet, grated
3 small radishes, sliced paper thin
1 avocado, sliced
Microgreens

Optional: crumbled feta or plant-

based cheeze

For the Tahini Sauce

4 tbsp tahini
ch

3 tbsp olive oil

-T
1 tbsp warm water
1 tsp zaatar
io

e mp
1-2 cloves raw garlic, pressed
Salt and pepper, to taste

eh
METHOD
Preheat oven to 375F/190C. Line a
baking sheet with parchment paper.

To make falafel mixture, pulse parsley,

mint and pistachios in food processor
until well chopped. Add the tempeh,
Serves shallot, garlic, olive oil, cumin, nut

2 4
flour, baking soda, salt and pepper and

th Collard
blend for about 20-30 seconds until
to

i
mixture is combined but not smooth.

lw W
Roll falafel dough into 12 balls. Place

e r a ps
them on parchment-lined baking

f
sheet. Bake for about 18 minutes,

al a
turning halfway through. Falafel

F
should be browned on two sides.

ed Meanwhile, make the sauce by whisking

b
all ingredients together in small bowl
or jar. Prep veggies for wraps.
r

Assemble the wraps and enjoy!

He

44 MYTHRIVEMAG.COM
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Paulina Nienartowicz
United Kingdom

Raw Food Artist, Vegan Chef +

Food Photographer

Instagram: @artrawpaulina

46 MYTHRIVEMAG.COM
 a t e
r u i t s, A v o c a d o a n d C h o c ol
t o F
e d
ict
d
Ad

Essential
Health Rituals

I start my day with a glass of warm

water with lemon, then eat two pounds of
fruits or a big smoothie and have my
favorite matcha latte. I also eat a portion
of fermented food every day. It
may be kimchi, sauerkraut or
fermented beetroot.

THRIVE 47
Chocolate and Caramel

e S
Nice Cream with

t i v o u
Raspberry Chia Jam

e a l
Makes
2 Portions

INGREDIENTS
Chia Jam Pa u l i n a
15 g chia seeds
Nienartowicz
60 g spring water
150 g raspberries
(fresh or frozen)
10 g coconut nectar

Nice Cream
5 ripe black-spotted bananas
Cr
(chopped and frozen)
6 soft pitted medjool dates
2 tsp (10 g) mesquite
powder
40 g tahini
15 g cacao nibs
15 g cacao powder
Big pinch of Himalayan salt

method
The day before, freeze
chopped bananas and
prepare raspberry jam.

For chia jam, soak chia

seeds in water for 10
minutes and stir well.

When the seeds absorb

all water, add blended
raspberries and coconut
nectar, stir well and leave
overnight.

For the nice cream, process

all ingredients in a food
processor until creamy and
smooth (you can add cacao
nibs at the end for extra
crunchiness).

Serve nice cream with

chia jam, fresh fruits
and chocolate pieces.

Something New
to Try in the Kitchen

Its not new, but still most people havent heard

about itmesquite powder. Its a superfood
Butterfly pea flowers. powder made of dried ground pods of a Peruvian
Just a few flowers turn a tree. Not only is it high in amino acids and
cup of water into deep minerals, but it also has a sweet, nutty, caramel
blue-colored beverage. I like flavor that makes it a perfect ingredient
to amuse my friends by for smoothies, chocolates and raw
serving them blue-green tea. caramel desserts.
I use it also for my blue chia
pudding breakfast pots.

48 MYTHRIVEMAG.COM
 Raw Mint

er
and
Chocolate

ov
re L Mini Tarts

Na t u
Makes
6 mini-tarts

To prepare the creamy chocolate

filling, combine all ingredients
in a bowl using a spatula.

Spoon the filling into prepared

bases, smooth the surface and
place in a freezer.

For the peppermint icing, blend

INGREDIENTS
Crust
85 g almonds (ground to
powder)
45 g gluten-free oats (ground
to powder)
20 g coconut sugar
15 g cacao powder
10 g carob powder
25 g cacao butter (melted)
50 g maple syrup
20 g sprouted buckwheat
30 g cacao nibs
Pinch of salt
Chocolate Filling
90 g almond butter
65 g agave
60 g coconut milk
10 g cacao powder
Pinch of vanilla powder
Pinch of salt
photo of paulina by Tomasz Tarnowski
Mint Icing
90 g cashews (soaked for 2 hours)
60 g water
65 g agave nectar or blonde melted coconut oil and blend
coconut nectar
4-5 drops pure peppermint
extract
10 g lime juice
50 g coconut oil (melted)
10 g cacao butter (melted)
Pinch of spirulina
Pinch of turmeric powder
METHOD
Mix all the crust ingredients in
a bowl, using your hands, until
a dough is formed.
Press into 6 tart molds (2)
evenly (about 0.3-0.35 thick)
and place into the freezer for
30-45 min.
all ingredients together (except
coconut oil ) in a high-speed
blender until creamy. Add
for another min.
Place the bowl with icing in the
fridge for a few hours.
When the icing is firm, transfer
it to a piping bag with a star
nozzle and frost the tarts
evenly.
Put the tarts in the freezer for
20 minutes.
Remove the tarts from the
freezer, remove from molds
and decorate with mint leaves
and edible flowers (I used
cherry blossoms).
THRIVE 49
 Creamy
Pumpkin Soup +
Brunch ideas!

Kathrin
Klara
Salzwedel
German foodie, nature
and animal lover, devoted
to her dog Mara, cat Louis
and her chickens
Instagram:
@klaraslife

50 MYTHRIVEMAG.COM
 Very Berry Superfood Smoothie

Pumpkin Turmeric Soup

INGREDIENTS Season the onions, garlic, ginger and
1 pumpkin turmeric with 2 tbsp olive oil.
2 cups vegetable broth
1 onion, chopped Add pumpkin and bay leaves. Pour in
1 clove garlic, chopped vegetable broth.
2 pieces ginger, chopped
1 tbsp turmeric Bring to a boil, then let simmer over
Bay leaf medium heat for 30 minutes or until
2 tbsp olive oil the pumpkin is soft.
Salt and pepper
Oat cream Remove the bay leaf and puree the
soup until creamy. Add liquid as needed,
METHOD according to the consistency.
Wash the pumpkin. Halve and remove
the seeds with a spoon. If you like, peel Add salt and pepper.
the pumpkin and cut into small pieces.

Avocado Croissant
Serve with fried onions, peas, dukkah
and oat cream.

THRIVE 51
Kathrin Klara Salzwedel

e r r y Va n i l la
l u eb
B Bu nd t Cake
INGREDIENTS
500 g flour
200 g coconut blossom sugar
or cane sugar
1 tsp baking soda
1 tbsp apple cider vinegar
tsp salt
200 ml plant butter, melted
350 ml vegetable milk
(I have used oat milk)

Blueberry Dough
4 tbsp blueberry powder
2 tbsp frozen blueberries
5 tbsp vegetable milk

Berry Glaze
150 g powdered sugar
1 tbsp berry powder
(maqui berry powder)
Lemon juice

METHOD
For the basic dough, mix all dry
ingredients in a bowl. Add liquid
ingredients and mix with the
hand mixer until it becomes a
soft dough.

Add more milk as required. Finally,

add the vinegar and stir briefly.

Grease the bundt pan and grind.

Add half of the dough.

Mix the other half of the dough

with the ingredients for the
blueberry dough and pour into the
mold. Poke the dough with a fork to
draw the typical marmore pattern.

Bake at 355F/180C for about 50

minutes.

Allow the cake to cool for 10

minutes in the mold, then rinse
and allow to cool completely.

Mix the glaze ingredients and

pour over the cake.
 Italy
Moeko Munaretto
A creative and curious foodie
who loves experimenting in the
kitchen, documenting her life
through pictures and traveling
Instagram: @mmmoky | moekomunaretto.com

Something
new to try
Although most people have it at
home, not everyones aware of the
versatility of aquafaba. If youve never
heard about it before, this magical
ingredient is chickpea water or brine,
and its a wonderful alternative to
eggs. You can use it for baked
goods, mousses, creams and
meringues too!

Sweet Potato
Waffles &
Cashew Cream
INGREDIENTS
1 heaping cup sweet potato puree
cup almond milk
2 tbsp coconut oil
1 tbsp rice malt syrup
1 cup kamut flour
cup whole wheat flour
2 tsp vanilla baking powder
cup cashews

METHOD

Your latest
Preheat the waffle iron. Sift flours and
baking powder in a bowl. In another

food discovery?
Ive recently tried the most
comforting golden milk ever at a
cozy caf in the centre of Paris and
fell in love. A warming mix of
plant milk and spices for a boost
of anti-inflammatory goodness,
thanks to the benefits of the
curcumin contained in turmeric.
Its been a staple for breakfast
ever since.
bowl, add sweet potato puree, almond
milk, coconut oil and rice malt syrup.
Whisk thoroughly. Add the dry
ingredients to the wet and mix until
combined. Pour 2-3 heaping tablespoons
of batter on the hot waffle iron, close
it and cook for roughly 2 minutes or
until crispy. For the cashew cream,
simply blend the ingredients in a
powerful blenderI used a NutriBullet!
and mix until a creamy mixture forms.
Serve the waffles hot with raspberries,
a drizzle of rice malt syrup and some
cashew cream.
 Q: Your favorite recommended
tips in the kitchen?

A: Step out of your comfort

zone. Seriously, it changes
everything. Try something new
or a recipe that scares you.
You might find a new passion
in something completely
unknown. There was a time
when I cooked only savory
meals, and I was actually very
bad at baking. I burned a crazy
amount of cookies in my life.
One day I started making vegan
cheesecake and loved the way
you can play with flavors and
style the cakes. I eventually
started to bake, and here I am
enjoying a new passion!

Q: Any baking tips you swear by?

A: For many years, I followed

recipes that said to preheat the
oven to 350F/175C and I ended
up burning a lot of treats. For
most ovens, its too high. After a
few tries, I found that 325F/165C
is the best for baking. Cakes cook
evenly and you dont get the
bottom burnt. Another good
tip would be to use the second
rack of the oven when baking.
It helps a lot to get moist and
golden treats.

G o u r m et V
u r ega
O
Marie-Michelle Chouinard
nB

Owner at Mousse Meringue, Vegan Bakery

Shares Her Fav

ak

Tips & Treats

ing

Instagram: @moussemeringue
Q
ue
en

54 MYTHRIVEMAG.COM
 INGREDIENTS
Cupcakes
cup unsweetened soy milk
1 tsp apple cider vinegar
1 cup flour
cup sugar
tsp baking soda
tsp baking powder
tsp salt
1
cup vegetable oil
vanilla pod or 1 tsp vanilla extract
Zest of 1 lemon
1 cup frozen blueberries

Lemon Jam
Zest of 3 lemons
Juice of 3 lemons
cup sugar + 1 cup water
tsp agar-agar

Cream Cheese Frosting

1 cup vegan cream cheese
1 cup vegan butter
1 cup powdered sugar
1 tsp vanilla extract

METHOD
Cupcakes
Preheat oven to 325F/165C.

Mix milk and apple cider vinegar. Let sit

for 5 minutes.

Mix dry ingredients.

Once the milk has curdled, add oil and

vanilla. Mix well.
Bl u e b

Mix wet and dry ingredients together.

Add the lemon zests and mix until well
combined.

Put 1 tbsp blueberries at the bottom of

each parchment-lined cupcake mold.
err

Pour cupcake batter to fill each mold to

capacity.
yC

Bake for 19 minutes or until a toothpick

ees
comes out clean.
h

eca
Once at room temperature, core the
center of each cupcake and fill with
lemon jam.
k e Cu
Top with cream cheese frosting.

Lemon Jam
Frosting
In the bowl of a stand mixer with
p cakes
In a saucepan, mix the lemon zest, lemon the paddle attachment, add the
juice, sugar and water. cream cheese and butter. serves

Let simmer for 5 minutes. Mix for a few minutes until creamy. 12
Bring to a boil, add the agar-agar and Add the vanilla and the powdered
cook for 2 minutes. sugar.

Set aside. Mix well.

photo of Marie-Michelle by Valrie Poulin THRIVE 55

INGREDIENTS
Cupcakes
1 cup unsweetened soy milk
1 tsp apple cider vinegar
300 ml all-purpose white flour
300 ml sugar
3 tbsp matcha powder
tsp baking powder
tsp baking soda
tsp salt
cup vegetable oil
vanilla pod or 1 tsp vanilla extract

Raspberry Coulis
1 cup frozen raspberries
cup sugar
Marie-Michelle
1

Meringue
200 ml aquafaba
Chouinard
1 tsp vanilla extract
266 ml sugar
tsp xanthan gum
18

method
Cupcakes
Preheat oven to 325F/165C.

Mix milk and apple cider vinegar. Let sit

for 5 minutes.

Mix dry ingredients together.

Once the milk has curdled, add oil and

vanilla. Mix well.

Add wet ingredients to dry ingredients.

Mix well.

Pour into parchment-lined cupcake mold

to capacity.

Bake for 19 minutes or until a toothpick

comes out clean.

Once at room temperature, core the

center of each cupcake and fill with
raspberry coulis.

Top with meringue. Toast if desired.

Raspberry Coulis
In a saucepan, add the raspberries and
sugar.

Cook for 5 minutes on medium heat

until it becomes a puree.

e
Set aside.

k
s

a
Meringue

c
In stand mixer with the whisk attachment,
add the aquafaba and the vanilla.

Matc a C up
Mix on high speed until it starts
thickening.

h
Add 1 tbsp sugar every minute until it
is all incorporated.

Continue mixing until it stands in

stiff peaks.
serves
Add the xanthan gum and mix at least
one minute. 12
56 MYTHRIVEMAG.COM
 Saturday
Brunch Ideas

Vancouver
Mitra Shirmohammadi
M.Sc., R.H.N.
METHOD
Instagram: @nutriholist Pancakes
nutriholist.com Throw all the pancake ingredients
except for oil in the blender and blend

4-Ingredient Red Velvet Pancakes w/ until smooth.

Cashew Cream Sauce Warm Apple Compote
INGREDIENTS
Pancakes
1 cup gluten-free oats or
buckwheat, ground into flour
1 small banana, fully ripe
1 small beetroot, cooked (raw also
works if you have a strong blender)
1 cup non-dairy milk
1 tsp vanilla (optional)
2-3 tsp coconut oil, for cooking
Cashew Cream Sauce
cup cashews, soaked for 2+ hours
cup coconut yogurt
cup non-dairy milk
1 tbsp pure maple syrup
2 tbsp lemon juice
1 tsp vanilla
Apple Compote
1 apple, diced
1 tsp pure maple syrup
tsp cinnamon, ground
tsp cardamom, ground
1 tbsp lemon juice
Add a teaspoon of coconut oil to a large
pan over medium heat, pour about 2
tablespoons of the batter onto the pan
and cook until bubbles have formed on
top (around 2-3 minutes).
Flip the pancakes and cook an additional
1-2 minutes on the other side. Add
more oil to the pan for the next batch
if necessary.
Cashew Cream Sauce
Wash the blender. Rinse and drain
the cashews, add them to the blender
along with the rest of the sauce
ingredients and blend until smooth
Apple Compote
Add the diced apple to a small pot
over medium heat, pour a splash of
water, cover and let it cook for about
5 minutes until tender.
Season with maple syrup, cinnamon
and cardamom, stir, and let it cook for 5
more minutes. Remove from heat and
drizzle with lemon juice.
Top the pancakes with cream sauce
and warm apple compote and enjoy!

THRIVE 57
 a gi n g
or

F
&
The Magic of
Maitake, Red Reishi,
Shiitake, Lions Mane

g
r
and Chanterelle

in
a
Chef + Mushroom Guru

pr e p
Derek Sarno
Instagram: @wickedhealthy
wickedhealthyfood.com
Our

Fa v o r i te
y
Mushrooms. Both meaty and medicinal,

h
they offer a fantastic opportunity to add a

t
wholesome texture and umami to your favorite

l
plant-based dishes. Press them, saut them,

Wi ea
marinate them and roast them the possibilities

ck e d H
are endless. This fungus among us can be
added to soups, marinated and pressed to

s
make mushroom steaks, chopped and added
to sandwiches and even steeped to make tea.

Mushrooms as meat work because they are

m
a whole food, plant-based choice that can be

S h r oo
manipulated any way you like to recreate your
favorite meat- or seafood-based dishes for
yourself and others. Depending on the type of
mushrooms you are looking for, some of these
fungi may be plentiful or challenging to find. If
you are lucky enough to know a knowledgeable
mushroom forager and live in the right spot,
youll likely strike gold. But if you dont have
that resource, you may need to do a little research
on how to find mushrooms at a grocer or
farmers market near where you live. And, if all
else fails, online grocers offer lots of options for
the fungi-curious. There are even mycological
societies or clubs to join to learn more about the
magical world of mushrooms that may possibly
be nearby and accessible to you. Our mission is
to create the demand of said shroomz and drive
the suppliers with your help.

Read on to find out more about the different

types of mushrooms available, as well as how
to find, prepare and use them!
58 MYTHRIVEMAG.COM
Maitake
Wonderful
Also known as hen of the woods, this fungus
is native to the northeastern part of Japan

roasted or
and North America. It can be found growing
in clusters at the base of oak trees typically in
the late summer to early autumn. If youre not
up for foraging them yourselves, they can be
found at most Asian markets. With soft, petal- thrown
into soups
like caps and a tough base, these mushrooms
have a rich and buttery flavor thats coaxed
out only by sauting or roasting them.

How to use them:

Maitakes are wonderful roasted or thrown
into soups, but we prefer using a pressing
technique. This method typically brines
maitakes, then presses and marinates them
before roasting or grilling to produce a meaty
steak that can be slathered in barbecue sauce,
battered and tucked into a burger, in salads
or shredded and served in tacos. Be sure to
check out wickedhealthyfood.com for more
mushroom recipes and ideas.

Maitake
Fresh and Royal
Red Reishi
Also known as the lingzhi mushroom, reishi
is a polypore mushroom that is actively
studied for its medicinal value and used in
traditional medicine for its supportive effects
on the immune system. Most often steeped
in tea, reishi has an intensely bitter taste
that can be balanced out with the addition of
agave or other natural sweetener. It can also
be used in savory applications like broths
and soups (like Vegan Ramen, pictured left)
to add an additional immunity-boosting
benefit.

Where to get them:

In the early 1970s, Japanese researchers
discovered a method for cultivating reishi
on a mass scale, so they can be found most
commonly through online retailers. But, if
youre an experienced and lucky forager or

nal
Used in traditio
know one, you can likely find them fresh in
the Northeast and Southwest parts of the U.S.

eir

Red Reish
medicine for th
cts on
supportive effe
stem
the immune sy

THRIVE 59
 {
With a deep, earthy, almost wine-like
aroma, shiitakes are perfect tossed into
soups or sliced, marinated and roasted to
make a vegan bacon for a variety of dishes.
Shiitake

Shiitake
This type of mushroom is native to East Asia, where the warm
and moist climate provides the perfect environment for it
to flourish on dead logs. However, its now widely cultivated
throughout the world, as these conditions can be simulated on
oak logs. They widely vary in shape, size and quality, and can
be purchased fresh or dried at any Asian market. With a deep,
earthy, almost wine-like aroma, shiitakes are perfect tossed
into soups or sliced, marinated and roasted to make a vegan
bacon for a variety of dishes, like this plant-based carbonara to
the left. (Recipe can be found at wickedhealthyfood.com.)

How to use and store them:

If bought dried, be sure to keep them in a tightly sealed
container. However, if they are bought fresh, wipe them
down before using with a damp paper towel and pop off the
stems.* Keep them whole, quarter or slice them thinly to use
in a variety of dishes. Raw shiitakes do not freeze well, but

Oyster Mushrooms
can be frozen once they are sauted and kept in the freezer
for up to two months.

*If you make your own stock from scratch, be sure to throw
the stems into your next batch to add some flavor instead of
throwing them out!

Oyster Mushrooms
Looking for a plant-based option to scratch a seafood itch? Oyster
mushrooms are your best bet! In fact, king oyster and oyster
mushrooms are often labelled as seafood mushrooms in many
Asian grocers for their succulent texture, similar to scallops, shrimp
or abalone. Lucky for us, this type of mushroom is widely available
in most grocers. Like most mushrooms, they need to be cooked to
develop their umami flavor and unique texture. If you are looking
for immune-boosting properties, youve found them here, although
enjoying them for their taste will likely become the main reason for
your choosing and cooking them.

Oyster mushrooms have a broad, oyster-shaped cap with

soft, feathery gills underneath. The base of oyster mushrooms
can also be used in cooking if the very tough end portion is
cut away. They hold up very well to heat and can be thrown
into an endless array of dishes. They have been
braised here in a barbecue glaze for a plant-based
burger with meaty feel and texture.

King Oyster mushrooms look very

different from oyster mushrooms, featuring
a thick, meaty white stem with a small
brown cap. Slice the base into scallop-sized
A plant-based
pieces, soak in hot water and saut in
your favorite plant-based butter to recreate
option to scratch
classic scallop dishes. Slice them lengthwise
and grill for topping rice or noodle dishes!
a seafood itch.

60 MYTHRIVEMAG.COM
 h i m e j i
Derek Sarno

Hon- S
S h i m e j i
&

Toss into stir frys,

soups or over noodles
with fresh herbs.

Hon-Shimeji and Shimeji

These mushrooms are visually similar, with
hon-shimeji, or brown beech, having a light-
brown color, while shimeji has a pale white
or creamy color. They are characterized by
their long stems, concave caps and earthy
flavor. When preparing, be sure to slice off
the tough, inedible base (and save for making
stock later, if you wish). Shimeji mushrooms
must be cooked, and they hold up well to
high heat and roasting. Toss into stir frys,
soups or over noodles with fresh herbs.

Where to find:
Shimeji mushrooms are easy to find,
inexpensive and plentiful at any Asian
market or grocer. You may also spot enoki
mushrooms nearby, which are the same
species, but have a thinner appearance
and have a less earthy flavor than beeches,
boasting an almost wine-like aroma.
Derek Sarno

L ion s Mane
Lions mane is identified by its long, cream-colored spines growing in
Lion's Mane
a single clump. They most commonly grow during late summer and
fall on hardwoods, and are native to North America, Europe and Asia.
They are cultivated and consumed while young, with a texture similar
to seafood, pork and lamb, making it an excellent, whole food, plant-
based option for an array of applications in dishes. I use my pressing
technique to compress a clump of Lions Mane into a completely
plant-based and delicious burger.

Medicinal uses:
There have been lots of studies on the health effects of this mushroom
which show an array of benefits relating to cognitive ability, wound
healing properties, stimulation of nerve cells, memory support and
more. Lions mane extracts can also be sold in pill form or in teas as
a dietary supplement.

Great for a completel y

plant-ba sed burger!

Chanterelle
Chanterelle
These beautiful, orange-yellowish, funnel-
shaped mushroom grows in clusters
throughout the world, including Europe,
North America and Asia. All chanterelles
are rich in flavor, with a firm, meaty texture,
while their taste and aroma can range from
sweet or fruity to woody and earthy. Like
most mushrooms, chanterelles need to be
cooked to bring out their flavor and transform
their texture. Chanterelles may also be
purchased dry and reconstituted or crushed
into a powder and used to add flavor to a
variety of dishes.

Where to find them:

If you are lucky enough to know an
experienced forager who can correctly
locate and identify them, youve struck
gold! However, finding chanterelles in a
grocery store can be a bit tricky; they are
usually very expensive and hard to come
by, depending on where you live.

All chanterel les

are rich in flavor,
with a firm, meaty
texture.

62 MYTHRIVEMAG.COM
 Inspiring Entrepreneur Series

Our S H E R O!
She Emits Light. And Joy. And Possibility.
Our Inspiration, LGBTQ advocate, 100% Boss
Heidi Lovig, Heidi Ho Organics, CEO & Co-Founder
Instagram: @heidihoorganics | heidiho.com
Food Photography: Derek Sarno | Instagram: @wickedhealthy

Only 3% of
venture-capital-
funded companies
have female CEOs
I met Heidi two years ago in Miami at Seed Food and Wine. Her spirit and enthusiasm
are infectious. It takes a lot of passion, love and tears to be a successful entrepreneur #BOSS
and creating a quality ethical product adds extra challenges. Thank you, Heidi, for
leading with heart and kicking ass at what you do! Maranda

Maranda Pleasant: I would love to know more
about your story, creating a company as a
woman, as a gay woman, if youre comfortable
with that. I love the inspiration you provide
for many women starting and running their
own companies in a conscious way, creating a
conscious product.
Heidi Lovig: Starting a business is a hell of a
challenge, but I am not one to shy away from
adversity. I started Heidi Ho to be a part of
change. To defy the status quo. A gaping hole
in the non-dairy cheese category was begging
for a clean ingredient deck and delicious
innovation. I got to work and created a line of
legit plant-based cheezes that are healthier for
people and the planet. I recognized early on
that while things have gotten better over the
years for LGBTQ business owners, we still face
disapproval and rejection. Raising capital is
very difficult for women-owned businesses. I
remember reading a Babson College report a
few years back that noted only 3% of venture-
capital-funded companies have female CEOs.
As I began the adventures of fundraising for
Heidi Ho, I quickly realized that I had to stop
worrying if people would treat me differently
because of my gender or my sexuality. Sheer
determination and tenacity have attracted
the right financial partners for Heidi Ho. I
am proud to say we are 100% female-owned,
operated and funded.
MP: What can budding entrepreneurs learn
from how you grew your biz?
HL: One of the things that makes me a very
strong entrepreneur is that I know what I am
good at and I know where my skill sets lack.
The ability to identify my weaknesses and
surround myself with brilliant people in those
areas is my most valuable asset as a leader.
Our co-founder, Lyssa Story, has the exact
opposite attributes than I do, so we make a
phenomenal team. I have created an advisory
board of industry gurus. Curiosity has also
proven to be beneficial in building Heidi Ho.
I ask a lot of questions. I remain flexible and
continue to learn, grow, change and evolve.
As a leader. As a woman. As a lesbian. As an
entrepreneur. As a badass.

THRIVE 63
 Simple, Delicious,
Plant-based
Cheese Recipes
an d t he S e c re t s t o
Perfect Pairings
Jules Aron
Instagram: @julesaron

Although cheese itself is a near

perfect snack, complementing it
with crisp and chewy textures,
salty and sweet flavors, and
fresh and juicy contrasts can
truly delight the senses.

64 MYTHRIVEMAG.COM
 Follow these
simple rules
to ensure
a winning
cheese plate
every time:

1 Pick three to five cheeses to avoid

overwhelming your guests.

2 Try to include a variety of textures

and flavors:

Soft: Camembert, Herbed Farmers

Cheese, Triple Peppercorn
Hard: Cheddar, Swiss, Aged Feta, Apple
Smoked Gouda
Blue: Gorgonzola, Danish Blue
Sweet: Maple Fig Double Cream, Dark
Chocolate Brie, Chai Spiced

3 Try the opposites attract rule:

Pair a hard cheese with a soft baguette, a
soft cheese with a crispy cracker, a salty
cheese with a sweet jam or preserve, and
a dry cheese with a serving of juicy fruit.

4 Set out a variety of sweet and savory

tidbits to accompany your cheese:

A selection of breads, including sliced

baguette, breadsticks, and crackers in
all different shapes and sizes. Its a good
idea to vary taste and texture among the
breads as well as the cheese.

Condiments and pickled vegetables, such

as sweet preserves, tart chutneys, and
spicy mustards, along with marinated
artichoke hearts, cornichons, olives, and
roasted red peppers.

Various sweet and salty items, caramelized

pecans or spiced nuts, and fresh, seasonal,
and dried fruits, such as apricots, figs,
cherries, apples, and pears.

5 Label each cheese so that your guests

know what theyre eating and can jot
the name down if they find one they
really like.

6 Itsemi-firm
can also be helpful to pre-cut hard and
cheese into bite-size pieces.
Creamy cheese should always be kept
whole on the plate with a spreader for
guests to use. Blue cheese should be
served in chunks or the wedge.

7 Display the cheese in different forms; it

can be cut into spears, wedges, and cubes
for visual appeal.

8 Finally, allow for about three ounces of

cheese per person. Unless youre inviting
me. Youll need a lot more if Im coming!

THRIVE 65
 INGREDIENTS
Cheese
1 cup cashews
1 cup water
cup plain unsweetened
nondairy yogurt
cup refined coconut oil, melted
1 tbsp nutritional yeast
1 tsp sea salt
Agar and Tapioca Mix
2 tbsp tapioca flour
1 tsp agar powder
DIRECTIONS
Soak, rinse, and drain the nuts.
Place all the cheese ingredients in a
blender and process until smooth.
Transfer the cheese mixture into
a glass container and cover with
a clean kitchen towel.
Let the cheese culture at room
temperature for 24-48 hours.
After culturing is complete, pour
mixture into a saucepan.
Whisk in tapioca flour and agar.
While the mixture cooks over
66 MYTHRIVEMAG.COM
medium heat, stir constantly, using
a flexible spatula.
Cook until mixture is thick, glossy,
and pulls away from the side of the
pan, about 8-10 minutes.
Line a cake pan or a round glass
container with cheesecloth, or
plastic wrap, with excess hanging
over the sides. Pour in cheese
mixture and spread evenly. Let the
cheese cool, then cover and put in
refrigerator for 6-8 hours until firm.
Once firm, lift the cheese from the
container and remove cheesecloth
or plastic wrap. Place the cheese
on a wax paper-lined plate.
Dust the cheese on all sides with
tapioca flour. This will help dry the
exterior and imitate the white
rind found on the traditional brie
cheese. Place uncovered cheese
in the refrigerator to air-dry for
12-24 hours.
Wrap the cheese in wax paper and
FRENCH
store in a covered container in the
refrigerator for 2-3 weeks.
BRIE STYLE
jules aron INGREDIENTS
Cheese
1 cup cashews
1 cup Brazil nuts
3 tbsp raw apple cider vinegar
3 tbsp fresh squeezed lemon juice
cup water
1 tsp probiotic powder

Seasoning
3 tbsp nutritional yeast
1 tsp salt
1 tbsp chickpea miso

DIRECTIONS
Soak, rinse, and drain nuts.

Place all the cheese ingredients in

the blender. Process, starting with
half a cup of water and slowly
adding as needed until a smooth
and creamy consistency is achieved.

Place a strainer that has been lined

with a cheesecloth over a bowl.
Transfer the cheese mixture into it, and
then twist the ends of the cheesecloth
together and secure with a rubber
band or twine. Place a plate on top
of the wrapped cheese ball and add
a weight on top, such as a mason
jar filled with water, which is heavy
enough to gently press the extra
liquid out of the cheese. Cover the
mixture with a clean kitchen towel
and allow to culture for 24-48 hours
at room temperature.

After fermentation is complete,

unwrap the cheese and place it in
a glass bowl. Add the seasoning
ingredients and mix to combine.
Taste and adjust to your liking.

Cover and refrigerate for 6-8 hours

until the cheese is very firm.

Separate cheese mixture into three

equal amounts. Prepare a small
loaf pan lined with plastic wrap
extending over all the sides. Place
one-third of the cheese into the
lined pan and pack firmly with the
back of a spoon.

Spread olive tapenade on top, cover

with second layer of cheese, add
roasted red pepper spread, and layer
with remaining cheese. Cover with
the plastic wrap and refrigerate 4-6
hours until firm.

OLIVE & ROASTED PEPPER Unwrap carefully and place onto a

CHEESE TERRINE
serving plate. Slice and serve.

Cover and refrigerate. Will keep for

3-5 days.

THRIVE 67
 CHEESE
PAIRING 101
1 When pairing cheese with alcohol,
whether wine, beer, or spirit, it helps
to think of either complementary or
contrasting flavors. Typically, the
more pungent the cheese, the more
of a full character you want your
wine, beer, or spirit to be.

2 Some cheese show their best qualities

when the pairing is very different,
while others stand out when paired
with a complementary flavor. Ill

PUMPKIN
leave it to you to explore!

3 You are now ready to put all this

information to good use. Vegan
Cheese: Simple, Delicious, Plant-Based
Cheese Recipes is now available to
preorder!

CHEESECAKE 4 Icheesy
look forward to seeing all your
creations, so please be
sure to tag me @julesaron with
#vegancheesebook. Cheers and
happy entertaining!

Jules Aron is a holistic health and

wellness coach, a green lifestyle expert,
and the best-selling author of Zen and
Tonic: Savory and Fresh Cocktails
for the Enlightened Drinker. Her
new book, Vegan Cheese: Simple,
Delicious, Plant-Based Cheese
Recipes, is now available to pre-order.

INGREDIENTS
2 cups raw cashews
1 cups cooked pumpkin
cup refined coconut oil, melted
23

cup raw maple syrup

cup fresh squeezed lemon juice
1 tsp vanilla
1 tsp sea salt
tsp cinnamon
tsp nutmeg

DIRECTIONS
Soak, rinse, and drain the nuts.

Transfer all cheesecake ingredients

into a blender. Process until the
mixture is smooth and creamy. If
the mixture is too thick to blend, add
nondairy milk one tablespoon at a

jules aron
time until the mixture thins slightly.
Pour mixture into the chilled crust,
smoothing out the top. Chill in the
refrigerator overnight.

Keeps refrigerated for up to 5 days.

68 M ANTRAMAG.COM
MYTHRIVEMAG.COM
 Ella Lech
Instagram: @pure_ella

Marc Ashley Derek Sarno

Instagram: @gone_vegan Instagram: @wickedhealthy

Best of
verena frei
Instagram: @frei_style

vegan
BURGE R
Inspiration
Send us your
burger pics:
Sanna + Lina
El Kott Helander food@mythrivemag.com
Instagram: @elkotts

Grady Smith Bianca Zapatka

Instagram: @mamasezz Instagram: @fitness_bianca

Delphine Van Hoecke

Instagram: @la_gourmandelette THRIVE 69
 Re ad er s' P ho tos ! Megan Hallett
London, England
Ashley Hankins Fresno, CA
@eat_figs_not_pigs
@meganhallett

Libby Bird Auckland, New Zealand

@silverliningskitchen
Mellissa @one_full_belly
Lauren Hallman Ontario
Nathalie Sader Nra krs Nadja @lmhallman
@nathaliesader Schwenningen, Germany Feldmann
@spiredbynature Waliyyah Ansari

Vanessa Vorbach
Vancouver, BC, Canada
@vanessavorbach
Jekaterina Bessonova
Dubai @wintofin
Carina Zimmerman
NYC
@thebirdfeednyc

Kris Rangelova
Bulgaria
@pearsnpancakes

Asta Just Schack Denmark Nathan Burrows Asheville, NC

Katie Dixon
@eatingthemplants @veganagoge
Hattiesburg, MS
@chefkatiedixon
Maddie Rhodes Margaret Chapman
Memphis, TN Fort Worth, TX
@dont_stop_beleafing @plantphilosophy

Melissa-Roch St Hill Janet Kearney New York

@the_bare_scientist @veganpregnancyandparenting
 C e l e b r a t i n g o u r I n s t a g r a m c o m m u n i t y !
Email us your high-res pics: food@mythrivemag.com | Instagram: @thrivemags | #thrivemags

Jana Germany
Marisa Ford @marisanate Paulina Nienartowicz @loveeatsmile
United Kingdom
@artrawpaulina

Zuzana Vajdova @rawielifestyle

Sabine Turner
Katia Martin
Phoenix, AZ
Sanobar Elahi Montreal, Quebec, Canada
@ sabine_turner
@snoopertroops @katia.martin.photos

Fiona Sheppard Meera Vadgama

Perth, Western Australia Kenya
@rawcrush @thefitfabfoodie

Cecilie Jilkova Prague Tania Pilcher

@eat_to_be.slim England, United Kingdom Hazel Zakariya
@fit.foodie.nutter Auckland, New Zealand
@hazelzakariya

Amlie Tahiti
Paris, France
@amelietahiti Brittany + Justine Soto
NYC
@peaceful_provisions

Elise McKillop @craverealfood Caroline Losse Maria Lukjanov

Saxony, Germany Dublin, Ireland
@sugarberrry @maryles_plantry

Meghna Purandare
Hong Kong
@meghnas_
 ring in N YC
Sp NYC. Spring Inspiration
PS. I Love You
PS.NY Founder Olia Saunders: Foodie Photographer Cookies Mom
Instagram: @ps.ny | psdotny.com

Cookie
A lmond chia pudding is one of my
favorite foods in spring. I can have it for
breakfast, lunch or even for dinner. Its
very nutritious and easy to make.

I used to top it with all kinds of fruits

and didnt seem to have any digestive
problems. However, after reading about
Ayurvedic cooking, I started reducing it
just to berries. Also, I stopped eating
food directly from the fridge and
started eating it just slightly chilled
and it was refreshing enough.

72 MYTHRIVEMAG.COM
 Our Spring Fling
Vegan Vanilla Chia
Pudding Topped
with Fruits
& B erries

INGREDIENTS
1 cup vanilla unsweetened coconut milk
1 cup vanilla (or plain) vegan yogurt
2 tbsp pure maple syrup
1 tsp pure vanilla extract
cup chia seeds
Handful of various berries
peach or any other fruit (thinly sliced)
cup crushed roasted pistachios

METHOD
In a medium bowl, gently whisk the
coconut milk, vegan yogurt, 2 tablespoons
maple syrup and vanilla extract until
just blended.

Whisk in the chia seeds; let stand 30

minutes. Stir to distribute the seeds if
they have settled.

Let rest covered in the fridge overnight

or at least 3-5 hours until its achieved a
pudding-like consistency.

Serve with berries, fruits and pistachios.