The Medicine Recipes

The “Medicine” Recipes
24 Best Easy & Fast Plant-Based Recipes

That Heal Your Body
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21 World-Renowned Experts Reveal the TOP Secrets THEY Use to Age Well
In NOW IT’S PERSONAL, The Ultimate Healthy Aging & Longevity Summit, you are about to discover
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Each of the 21 interviews truly holds the potential to

change your life, so you don’t want to miss a moment of
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In this brand-new eCookbook, meanwhile, you’re about to discover 24 easy-to-make and delicious
recipes that are so jam-packed with healing superfoods that they may as well be considered MEDICINE.
This includes main courses, drinks, snacks and even desserts!
(Please DO share this useful recipe guide with loved ones!)
“What steps should you take that will make THE most
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Dr. Joel Fuhrman

World-Renowned M.D., 7-Time NY Times Bestselling Author
HOW DO YOU REALLY FEEL
ABOUT THE FOLLOWING?
Hello, Brian Vaszily here, founder of The Art of Anti-Aging, host of NOW, IT’S PERSONAL: The Ultimate
Healthy Aging and Longevity Summit, and a health researcher and bestselling author who others have
called a “leading voice” in the natural health world for over 20 years.
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Here at The Art of Anti-Aging, the “anti” means

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CLARITY ON WHAT WILL MAKE THE BIGGEST
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There’s an overwhelming amount of health info out there in online events, blogs, articles, and more.
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TABLE OF CONTENTS
Introduction.............................................................................................................................................. 1
Smoothies
Immune-Supporting Tropical Smoothie.................................................................................................... 2
‘Burst of Energy’ Berry Smoothie.............................................................................................................. 3
‘Back in Balance’ Maca Almond Smoothie................................................................................................ 4
Gut-Boosting Pineapple Cinnamon Smoothie........................................................................................... 5
Herbal Tea Blends & Tonics

Brain-Boosting Rosemary Ginkgo Tea........................................................................................................ 6
Warming Herbal Chai Tea.......................................................................................................................... 7
Relaxation Holy Basil Green Tea................................................................................................................ 8
Immune-Supporting Fire Cider.................................................................................................................. 9
Meals
Ayurvedic Kitchari.................................................................................................................................... 10
Creamy Broccoli Cauliflower Soup........................................................................................................... 11
Plant-Based Super-Fiber Meatball........................................................................................................... 12
“Inflammation-Annihilation” Soup with Turmeric................................................................................... 13
Kale & White Bean Salad with Roasted Carrot-Ginger Dressing.............................................................. 14
Easy Mushroom Veggie Tacos with Avocado Crema............................................................................... 15
Quinoa Bowl with Roasted Kabocha Squash & Chickpeas...................................................................... 16
Desserts
Delicious “Max-Antioxidant” Avocado Chocolate Mousse...................................................................... 17
Coconut Cinnamon Cardamom Granola.................................................................................................. 18
Tropical Coconut Energy-Accelerator Bites............................................................................................. 19
Vegan Shortcake with Berries and Coconut Cream................................................................................. 20
Snacks
Italian Toasted Pumpkin Seeds & Almonds............................................................................................. 21
Simply Fiber-Packed Hummus................................................................................................................. 22
Roasted Seaweed Sheets......................................................................................................................... 23
Sauce
Fresh Herb Pesto..................................................................................................................................... 24
Creamy Vegan Yogurt Sauce.................................................................................................................... 25
Heal with Plant Foods............................................................................................................................. 26
About NOW IT’S PERSONAL: The Ultimate Healthy Aging & Longevity Summit.................................. 27
Sources.................................................................................................................................................... 29
INTRODUCTION
If you want to find foods that heal, look to the plant kingdom.
Eating more plant-based foods is one of the best things you can do for your health – and there’s plenty
of research to prove it.
Multiple studies have now found incredible benefits associated with a plant-based diet, including reduced
blood pressure, cholesterol levels, body mass index, and HbA1C numbers. Those who eat more plants
may even need fewer medications for chronic illnesses! 1
In large part, this is because plants contain powerful compounds that no other foods have.
Antioxidants are a prime example of this. These are the anti-aging compounds that protect your body
from free radical damage and help fend off age-related diseases. Many plant foods are full of them,
which is why they may help you live longer. 2
Add to this vitamins, minerals, fiber, and other plant compounds that can support energy, protect brain
health, and reduce stress and you start to get the picture of why plant-based eating is so healthy.
To help you incorporate more plant foods into your life – wherever your diet may be right now– here
are the top 25 plant-based recipes that are SO fantastic for your body they may as well be considered
“medicine!”. These are easy to prepare and include many of nature’s most helpful and potent vegetables,
fruits, herbs, and spices.
NOTE: With these recipes and in general, to the extent possible for you, try to use organic ingredients –
especially for the 12 fruits and vegetables shown to be highest in pesticides as noted by the Environmental
Working Group.
The “Medicine” Recipes: 24 Best Easy & Fast Plant-Based Recipes That Heal Your Body 1
SMOOTHIES
IMMUNE-SUPPORTING
TROPICAL SMOOTHIE
This delicious antioxidant-packed smoothie starts with an orange and adds in other tropical flavors like
banana, mango, coconut water, and lime juice. For a colder smoothie, use frozen fruit.
The Stars of the Show: Oranges and mangos are packed with vitamin C, an important nutrient for immune
support. Bananas are rich in potassium and magnesium, two nutrients your body needs for healthy nerve
and immune function. Goji berries, chia seeds, and hemp seeds are all high in antioxidants that support
energy and cellular health, and coconut water brings in electrolytes to replenish your body.
INGREDIENTS
1 orange (peel and seeds removed)
½ banana
½ mango
¼-½ cups coconut water
1 tablespoon fresh lime juice
1 tablespoon goji berries
1 tablespoon hemp hearts
1 tablespoon chia seeds
½ cup ice
INSTRUCTIONS
Put everything in the blender except ¼
cup coconut water and the ice.
Blend until smooth, adding more coconut

water as needed to reach the desired
consistency.
Add ice, if desired, and blend.
SMOOTHIES
‘BURST OF ENERGY’
BERRY SMOOTHIE
Energy is a problem for many people. The fast-paced busyness of life often leaves us feeling burnt out and
exhausted. This berry-packed smoothie combines a high amount of antioxidants with just the right blend of
healthy carbs, protein, and fat for sustained energy. It’s perfect for early mornings or the afternoon slump.
The Stars of the Show: Dark-colored berries are rich in antioxidants – particularly a type known as
anthocyanins – that help your body to detox and function optimally at the cellular level. Berries also
contain natural sugar as an energy source balanced out with a great amount of fiber. The fat from avocado
and the protein from walnuts and hemp seeds help to keep your energy levels sustained for a longer
period of time, and the iron from spinach also supports energy production.
INGREDIENTS
½ cup frozen blueberries
½ cup frozen blackberries or raspberries
½ cup frozen strawberries
½ banana (frozen for a colder smoothie)
½ cup organic spinach
½ avocado
¼ cup walnuts (raw)
1 teaspoon hemp hearts
1-2 pitted Medjool dates (optional- for
sweetness)
1 cup unsweetened oat or almond milk
INSTRUCTIONS
Combine all ingredients in your blender
and blend until smooth.
SMOOTHIES
‘BACK IN BALANCE’ MACA

ALMOND SMOOTHIE
This is a smoothie to make daily or weekly if you feel like your hormones need to be brought back
into balance, especially after a period of prolonged stress. It’s restorative, comforting, and delicious and
features two powerful adaptogenic herbs.
The Stars of the Show: Maca root is a superfood and adaptogen that has been used for thousands of
years for hormone health. It helps restore balance to your body, supporting proper function of your
endocrine system. Ashwagandha is another adaptogen that helps your body deal with stress and may
lower cortisol levels. Flaxseeds and almonds contain healthy fats and vitamins (omega-3 and vitamin E)
that further support balanced hormones. 3,4
INGREDIENTS
2 tablespoons unsweetened almond
butter
2 teaspoons ground flaxseeds (flax meal)
1-2 teaspoons maca powder
1 teaspoon ashwagandha powder
½ teaspoon ground cinnamon
1 teaspoon vanilla extract
2 pitted Medjool dates
1 ½ cups unsweetened plant-based milk
½ cup ice
INSTRUCTIONS
Add all ingredients to your blender,
except the ice, and blend until smooth.
Add the ice and blend again until your

smoothie is creamy.
SMOOTHIES
GUT-BOOSTING PINEAPPLE
CINNAMON SMOOTHIE
Energy, brain power, and immune health all start in your gut. A healthy digestion is key to feeling powered
up and ready to take on life, and that’s exactly what this smoothie supports.
The Stars of the Show: Pineapple contains a digestive enzyme known as bromelain that supports gut
health and especially aids the digestion of proteins. Cinnamon and ginger are two well-known spices
that fight indigestion and may ease nausea, gas, and bloating. Chia seeds complement all the other
ingredients by promoting regularity and feeding the good bacteria in your gut with their prebiotic fiber.
INGREDIENTS
½ cup pineapple (fresh or frozen)
½ cup peaches (fresh or frozen)
1 teaspoon chia seeds
1 teaspoon cinnamon
½ teaspoon ginger powder or small chunk
of fresh ginger
1 cup unsweetened plant-based milk
(almond, oat, coconut)
Ice (optional- if you are using fresh fruit)
INSTRUCTIONS
Blend all the ingredients in your blender
until smooth, except the ice. (If you are
using frozen fruit, ice isn’t necessary.)
Add the ice and blend again until smooth.
HERBAL TEA BLENDS & TONICS
BRAIN-BOOSTING
ROSEMARY GINKGO TEA
Who couldn’t use a little more brain power? It’s no secret that our minds age along with the rest of our
body, and fatigue drains our thinking ability even more. This tea offers your brain both energy and some
proven herbal brain boosters.
The Stars of the Show: Ginkgo biloba is one of the most well-researched herbs for better cognitive
function and offers protection to your brain as you age. It combines with rosemary, another “brain tonic”
that may improve memory. Peppermint may stimulate your mind and improve focus, while lemon thyme
adds gently invigorating properties. 5,6
INGREDIENTS
1 teaspoon ginkgo biloba
1 teaspoon rosemary
1 teaspoon lemon thyme
½ teaspoon peppermint
8-10 ounces just boiled water
Maple syrup or date paste (optional)
INSTRUCTIONS
Place all the herbs in a mug, glass jar, or
another heat-proof container. You can
leave them loose or place them in a tea
bag.
Pour the hot water over the herbs, cover,

and let steep for 10-15 minutes.
Strain out the herbs or remove the tea

bag and sweeten if desired.
WARMING HERBAL CHAI TEA

Chai is a very delicious beverage that hails from India, but unfortunately most versions today are filled
with artificial flavors and loaded with sugar. This herbal, lightly sweetened (or unsweetened) recipe is
bursting with spice and is as good for you as it is good tasting. Plus, it can relieve an upset digestion and
support immunity.
The Stars of the Show: Herbal chai is filled with spices that have a dual role: digestive and immune
support. Ginger, cinnamon, cloves, and cardamom may help to relieve indigestion and improve gut
health, while also supporting your immune system (and even contain antiviral properties). Black tea and
cloves are very high in antioxidants that support health at the cellular level, and compounds in black tea
are also stress-relieving. 7,8
INGREDIENTS
1 cinnamon stick, broken or crushed
3-4 green cardamom pods, crushed
3-4 whole cloves
1-2 teaspoons fresh ginger root, chopped
or grated
Grind or pinch of black pepper
1-3 teaspoons loose black tea
8-10 ounces water
Unsweetened plant-based milk (optional)
INSTRUCTIONS
Place all of the herbs, except the black
tea, into a saucepan cover with water.
Simmer for 15-20 minutes, partially
covered.
Remove from the heat and add loose
tea leaves. Cover and let steep for 3-5
minutes.
Strain and pour the chai into a mug.
Sweeten lightly with maple syrup or date
paste. Add a bit of plant-based milk if
desired for a creamier drink.
RELAXATION HOLY BASIL

GREEN TEA
This is a very simple tea blend with mental health benefits. It has dual action to both relax your mind and
renew mental energy after a period of burnout (or a hard day at the office). The more often you drink it,
the more you’ll notice stress, anxiety, and exhaustion melting away.
The Stars of the Show: There are two main superstars in this tea blend: holy basil (also known as tulsi)
and green tea. Holy basil is an adaptogen long used to relieve stress and boost vitality and longevity.
Studies have shown that it can reduce several stress-related issues, including exhaustion and sleep
problems. Green tea has a combination of antioxidants, L-theanine, and small amounts of caffeine that
work synergistically to bring you a sense of “energized calm.” Lemon balm complements both with its
own anxiety-lowering properties. 9. 10
INGREDIENTS
2 teaspoons holy basil
1 teaspoon lemon balm
1-2 teaspoons loose leaf green tea
8-10 ounces just boiled water
INSTRUCTIONS
Place the holy basil and lemon balm in
a mug, glass jar, or another heat-proof
container and pour the hot water over
them. Cover and steep for 10-15 minutes.
Add the green tea, cover again, and steep

for another 3-5 minutes.
Strain out the herbs and sweeten if

desired.
IMMUNE-SUPPORTING
FIRE CIDER
Fire cider is an ancient tonic used mostly during the cold winter months. Not for the faint of heart, this
cider tonic has a lot of firepower and heat – enough to kickstart a sluggish digestion, support immune
function, and more. It’s simple to prepare but does need a few weeks of infusing to come to full strength.
The Stars of the Show: Garlic and onions contain sulfur compounds that enhance immunity and possess
antimicrobial properties. Ginger brings more immune-boosting power, particularly for your respiratory
system. Both horseradish and cayenne are “sinus openers” and contain antioxidants and nutrients (like
vitamin C) that, yet again, may contribute to immune health.
INGREDIENTS
1 medium onion
4-5 cloves of garlic
3-4 tablespoons grated horseradish
3-4 tablespoons grated ginger root
1-2 cayenne peppers
A few citrus slices (optional – extra vitamin C)
Raw apple cider vinegar
INSTRUCTIONS
Peel and chop vegetables/spices and place
them in a wide-mouth quart jar.
Warm the apple cider vinegar in a pan

(don’t simmer or boil), then pour over the
vegetables/spices so they are completely
covered and the jar is almost full.
Put the lid on the jar and shake well. Place

Tips: Traditional fire cider uses raw honey, but for a
it out of direct sunlight and infuse for 2-4
fully vegan recipe, you can use maple syrup instead.
weeks, shaking the jar a few times a week.
Take a teaspoon a few times a day as needed, or try
Strain into a glass jar and sweeten to taste
using it as a spicy salad dressing.
(optional).
Store in a cool, dark location.
MEALS
AYURVEDIC KITCHARI
Kitchari is a staple recipe in the Ayurvedic way of life and health. It features easy to digest ingredients and
has room for a lot of variation, depending which spices you have on hand and your flavor preferences.
The Stars of the Show: The base of kitchari is basmati rice and mung dal, which are both nourishing to
the body and easy on digestion. Spices like ginger root, turmeric, cumin, and coriander are added for
detoxification and antioxidant power. Vegetables are optional but can add extra nutrients. The end result
is a delicious dish that is balancing for all three doshas and frequently used for cleansing the body.
INGREDIENTS
1 cup organic basmati rice, dry
2 cups yellow mung dal, dry
7 cups of water
1 tablespoon avocado oil or vegetable
broth for oil-free
1-inch piece ginger, peeled and grated
1 teaspoon cumin seeds
½ teaspoon coriander powder
½ teaspoon mustard seeds
½ teaspoon turmeric powder
½ teaspoon salt (optional)
1 ½ cups assorted vegetables (optional –
zucchini, sweet potato, carrots, etc.)
INSTRUCTIONS
Thoroughly rinse the rice and mung dal and soak them in water for about 15 minutes.
Add the rice, mung dal, and 7 cups of water to a large pan. Bring to a boil, then reduce to a simmer and
cook, covered, for 20-30 minutes or until the mung dal is soft.
While the rice and mung dal are cooking, heat the avocado oil or vegetable broth in a skillet with the
cumin seeds and ginger until fragrant. Then, add any vegetables you are using and cook until soft.
Add the remaining spices and salt (optional) to the vegetables, cooking for 1-2 minutes.
Combine the vegetables/spices and the rice and mung dal. Mix together and add more salt to taste.
Tip: This recipe can also be made in an Instant Pot. Simply sauté the ginger and cumin seeds in avocado
oil or vegetable broth first, then add the remaining ingredients and pressure cook for 6 minutes.
MEALS
CREAMY BROCCOLI
CAULIFLOWER SOUP
This is a vegan spin on the classic broccoli cheddar soup. It’s just as creamy but 100% dairy-free and adds
in cauliflower for extra veggie power. Jalapeno and poblano give it a little heat, but you can omit them if
you prefer no spiciness.
The Stars of the Show: Broccoli is what really shines in this soup. It’s full of vitamin C, folate, and
potassium and a relatively high amount of protein. Broccoli also contains cancer-fighting compounds
known as glucosinolates (also found in cauliflower and other cruciferous vegetables). Nutritional yeast
is also worth a mention because it adds a “cheesiness” to the soup and energy-supporting B vitamins. 11
INGREDIENTS
1 tablespoon avocado oil or vegetable
broth for oil-free
1 small onion
4-6 garlic cloves
1 jalapeno
1-2 poblano peppers
5 cups of broccoli, cut into bite-sized
pieces
2 cups of cauliflower, cut into bite-
INSTRUCTIONS
sized pieces
Heat the oil in a big pot over medium heat. Dice the onion,
4 cups of vegetable broth, unsalted
garlic, jalapeno, and poblanos and add to the pan when hot.
preferably homemade
Cook, stirring occasionally, about 5 minutes.
1 cup of water
Add the broccoli, cauliflower, vegetable broth, water,
1 teaspoon dried oregano
oregano, bay leaf, salt, and pepper. Cover and bring to a
1 bay leaf boil, turn the heat down and simmer for 10-12 minutes.
1 pinch of salt (optional)
Turn off the heat and remove the bay leaf.
½ teaspoon pepper
Add about 1 cup of broccoli/cauliflower and 1 cup of broth
¾ cup raw cashews (simmer in water
to a blender. Let cool for several minutes, then add the
15 minutes to soften)
cashews and nutritional yeast. Blend until smooth.
2 tablespoons nutritional yeast
Add a second cup of broccoli/cauliflower and a second cup
¼ cup organic baby spinach leaves
of broth along with the baby spinach and blend again.
Return this mixture to the pan and stir in. Heat gently if
needed so that the soup is nice and hot for serving.
MEALS
PLANT-BASED
SUPER-FIBER MEATBALLS
If you’re in the mood for Italian food, try these vegan meatballs that replace ground meat with black
beans and quinoa – both protein-rich and nourishing for your body. Serve them with pasta or use them
to make meatball hoagies.
The Stars of the Show: Black beans are high in both fiber and protein as well as folate, magnesium, and
iron. All of these nutrients contribute to energy and overall health, and the fiber helps to keep your
digestion moving. Quinoa is also high in protein and is one of few plant foods that contain adequate
amounts of all nine essential amino acids. Fresh basil and dried oregano both add a punch of antioxidants.
INGREDIENTS
1 cup organic quinoa, cooked and cooled
1 15-ounce BPA-free can black beans, drained and rinsed
or 1 ½ cups homemade cooked black beans
1 tablespoon avocado oil or vegetable broth for oil-free
3 cloves of garlic, minced
¼ cup diced onion
1 ½ teaspoons dried oregano
½ teaspoon red pepper flakes
¼ teaspoon salt
½ cup vegan parmesan cheese
2 tablespoons organic tomato paste
3 tablespoons fresh chopped basil leaves
INSTRUCTIONS
Preheat your oven to 350° F. Dry rinsed black beans and place them on a baking sheet lined with
parchment paper. Bake for about 15 minutes. They should feel dry to the touch and appear cracked
when ready. Set aside and raise the oven heat to 375°.
Heat the oil or vegetable broth in a large skillet over medium heat. Add the garlic and onions and cook
for 1-2 minutes, stirring frequently. Remove from heat and set aside.
Place the black beans, garlic, onion, oregano, pepper flakes, and salt in a food processor. Pulse until it
looks like a loose meal.
Add the quinoa (cooked and cooled), vegan parmesan cheese, tomato paste, and fresh basil to the food
processor and pulse until it looks like a textured dough. Taste and add more salt/seasoning if needed.
Scoop out heaping tablespoons and form into balls. Place on a sheet and refrigerate 15 minutes.
Heat an oven-safe skillet over medium heat with a small amount of oil or vegetable broth. Add the
meatballs and sauté for a few minutes, flipping each one over to get a crust on both sides. Transfer
them to the oven and bake for 20-30 minutes or until golden brown.
MEALS
“INFLAMMATION-ANNIHILATION”
SOUP WITH TURMERIC
This inflammation-fighting is the perfect soup for a chilly day with its combination of warming spices like
cinnamon, paprika, and cayenne. It balances the acidic nature of tomatoes with the sweetness of sweet
potatoes and adds in hearty, fiber-rich chickpeas.
The Stars of the Show: Turmeric is full of the anti-inflammatory compound curcumin, which helps combat
chronic inflammation and also gives your immune system a boost. Sweet potatoes are particularly rich in
beta-carotene, the vitamin A precursor that supports eye health and has its own inflammation-fighting
power. Tomatoes are a great source of lycopene, yet another antioxidant that may lower inflammation.12
INGREDIENTS
1 tablespoon avocado oil or vegetable broth for oil-free
3-4 cloves of garlic, minced
2 medium onions, diced
2 organic celery ribs, diced
1 large sweet potato, peeled and diced
1 organic bell pepper, diced
½ teaspoon salt (optional) – ¼ teaspoon of lemon pepper
can be used as a substitute for salt
2 teaspoons ground turmeric
2 teaspoons smoked paprika
¼ teaspoon ground cinnamon
1/8 teaspoon cayenne (optional)
1 bay leaf
1 ½ cups water
1 ½ cups organic tomato sauce
1 15-ounce BPA-free can organic chickpeas, rinsed and
drained or 1 ½ cups home cooked chickpeas
2 organic tomatoes, chopped
INSTRUCTIONS
Heat the oil in a large pot over medium heat. If using water, add to the pot and bring to a boil. Add the
garlic, onions, celery, sweet potato, and bell pepper. Cook, stirring occasionally, until the onions are
translucent, about 5 minutes.
Add the salt (or lemon pepper, if using as an alternative to salt) and cook for 5 more minutes, then stir
in the rest of the spices (turmeric, paprika, cinnamon, cayenne, and bay leaf).
Add the water and tomato sauce, cover the pot, and simmer for about 15 minutes.
Add the chickpeas and tomatoes. Cover and simmer for 10 minutes longer, or until all the vegetables
are tender. Remove the bay leaf and season to taste with more salt or lemon pepper.
MEALS
KALE & WHITE BEAN SALAD WITH

ROASTED CARROT-GINGER DRESSING
This salad is packed full of greens, fiber, and protein and has a bright, slightly spicy dressing. You can make
it a meal all by itself or use it as a side dish. Feel free to make it your own with toppings of your choice.
The Stars of the Show: Kale, of course, is the star of this show. It’s one of the most nutrient-dense foods
on the planet with immune-supporting vitamin C, over 200% the daily value of vitamin A, and over 600%
the daily value of vitamin K! Kale also contains powerful antioxidants that fight free radical damage,
lower inflammation, and support healthy aging.
INGREDIENTS
Salad:
1 medium bunch of organic curly green kale (8-10 ounces)
Fine sea salt (optional)
1/3 cup organic sun-dried tomatoes, chopped
1/3 cup sunflower seeds
1 15-ounce BPA-free can white beans, drained and rinsed or 1 ½
cups home cooked white beans
1 tablespoon lemon juice
¼ teaspoon avocado oil (optional) or vegetable broth for oil-free
Dressing:
¾ cup raw carrots, chopped
1/3 cup water
2 teaspoons avocado oil – substitute tahini for oil-free
2 tablespoons rice vinegar
2 teaspoons fresh ginger, minced
¼ teaspoon salt (optional)
INSTRUCTIONS
Preheat oven to 400°F and line a baking sheet with parchment paper. Toss the carrots in a tiny bit
of avocado oil (or omit oil for oil-free) and spread them out on the baking sheet. Roast them for 25
minutes or until they are soft.
Chop the kale into bite-sized pieces, removing the stems. Put it in a bowl and massage with your fingers
until the kale feels softer. Set aside.
In a small mixing bowl, combine the beans, lemon juice, and ¼ teaspoon salt. Stir to combine, then set
aside to let them infuse.
Put the roasted carrots in a blender along with the water, avocado oil (or tahini, if avoiding oil), rice
vinegar, ginger, and ¼ teaspoon salt (if using). Blend until smooth. Chill in the refrigerator or leave out
for a warm salad dressing.
In a large bowl, combine the kale, beans, sun-dried tomatoes, and sunflower seeds. Pour on enough
dressing to coat the salad (you may have extra) and toss until coated.
MEALS
EASY MUSHROOM VEGGIE

TACOS WITH AVOCADO CREMA
These tacos use mushrooms as the main “meat” and roasts them with a fragrant spice mix to bring out
their flavor. You can top them with fresh herbs, pickled onions, and any other toppings of your choosing.
The Stars of the Show: Mushrooms are full of many more nutrients than most people realize. They are
high in fiber, rich in B vitamins, and packed with antioxidants that support immune function and may help
protect you from neurodegenerative diseases. Avocado adds a healthy source of fat, vitamin C, vitamin
E, and potassium. 13
INGREDIENTS
Tacos:
1 pound mixed mushrooms (portobello,
chanterelle, cremini, etc.), sliced
1 organic red bell pepper, sliced
½ onion, sliced
2 tablespoons lime juice
1 tablespoon dried oregano
1 tablespoon onion powder
2 teaspoons garlic powder
2 teaspoons ground cumin
2 teaspoons coconut sugar
1 teaspoon sea salt (optional) - use ½
teaspoon lemon pepper if avoiding salt INSTRUCTIONS
1 teaspoon smoked paprika Preheat your oven to 400°F.
Organic whole grain or corn tortillas or Mix the spices, coconut sugar, and salt (or lemon pepper,
leafy greens wraps (like organic kale or if avoiding salt) together in a small bowl. Combine the
collards) mushrooms, onions, and peppers and toss them with the
lime juice, and spice mix.
Dressing:
Spread mushrooms and veggies out in a single layer on a
1 large avocado
parchment-lined baking sheet and roast until tender and
¼ cup light coconut milk crisp, about 20-25 minutes.
1 tablespoon lime juice When the veggies are almost done, combine all ingredients
¼ teaspoon sea salt (optional) for the avocado crema in a food processor or blender and
blend until smooth and creamy.
Build your tacos with tortillas, the veggie mix, any extra
toppings, and the avocado crema.
MEALS
QUINOA BOWL WITH ROASTED

KABOCHA SQUASH & CHICKPEAS
This easy lunch or dinner bowl is full of healthy, complex carbohydrates that provide you with energy
without an overload of sugar. If you don’t have time to roast squash, you can roast sweet potatoes
instead (takes half the time) or go with raw toppings like avocado.
The Stars of the Show: Quinoa is a gluten-free ancient grain that is high in fiber and protein. It also has
an impressive amount of minerals, including magnesium, potassium, iron, and zinc as well as powerful
anti-inflammatory antioxidants. Kabocha squash contains the antioxidant beta-carotene and is a source
of complex, energy-boosting carbs. Kale, of course, is a nutrient-packed superfood.
INGREDIENTS
1 medium kabocha squash
½ cup organic quinoa, dry and rinsed
1 cup water
1 BPA-free can chickpeas, drained
and rinsed or 1 ½ cups home cooked
chickpeas
½ cup organic kale, de-stemmed and
chopped
Sea salt (optional) - use ½ teaspoon
lemon pepper if avoiding salt
INSTRUCTIONS
Preheat your oven to 400°F. Cut open the squash and scoop out the seeds. Cut into thin wedges or
cubes. (Note: Kabocha squash does not have to be peeled, but you can choose to do so).
Steam the squash slightly so it’s half cooked.
Spread out the half-steamed squash in a single layer on a baking sheet. Sprinkle with salt (or lemon
pepper if avoiding salt) and any other desired seasonings. Roast for 15-20 minutes or until the squash is
tender.
In the meantime, combine the quinoa and water in a small saucepan. Bring to a boil, then cover and
reduce to a simmer. Simmer until the water is gone, about 15 minutes.
Place the kale in a small bowl and massage for a few minutes until the kale is more tender.
When the squash is done, build your bowl with the quinoa, chickpeas, kale, and squash. Add a little
lemon juice, balsamic vinaigrette or any dressing of your choosing.
DESSERTS
DELICIOUS “MAX-ANTIOXIDANT”
AVOCADO CHOCOLATE MOUSSE
Do you feel doubtful that avocados could ever taste like chocolate mousse? Try this recipe, and you’ll
change your mind! It’s smooth, extremely chocolate-y, and also very good for you!
The Stars of the Show: Avocado is an absolute superfood. It’s one of the best plant-based sources of
healthy fat and is full of vitamins and antioxidants that nourish your skin, support your heart, and may
help fight cancer. Raw cacao powder is also an outstanding source of antioxidants and has small amounts
of caffeine to give you energy. 14
INGREDIENTS
2 ripe avocados
¼ cup raw fair or direct trade cacao
powder
¼ cup fair or direct trade vegan dark
chocolate chips, melted
3-4 tablespoons unsweetened oat milk or
other plant-based milk
½ teaspoon vanilla extract
¼ teaspoon sea salt (optional)
INSTRUCTIONS
Add all ingredients to a food processor
or blender, reserving 1 tablespoon of oat
milk.
Blend together until smooth and mousse-

like, adding the extra oat milk if needed.
DESSERTS
COCONUT CINNAMON
CARDAMOM GRANOLA
Granola makes a super-healthy, fiber-rich dessert that provides your body with nutrients and fiber,
instead of an overload of sugar. This recipe has warming spices like cinnamon and cardamom to give it a
fall or holiday flavor.
The Stars of the Show: Oats are rich in fiber, specifically a type known as beta glucan that supports heart
health and digestion. Cardamom and cinnamon are spices that also aid digestion, and the pecans and
hemp seeds are easy-to-digest protein sources that provide long-term energy.
INGREDIENTS
2 cups organic rolled oats
1 cup coconut flakes
1 cup raw pumpkin seeds
½ cup pecans, roughly chopped
1/3 cup hulled hemp seeds
1 ½ teaspoons cardamom powder
1 teaspoon ground cinnamon
1 teaspoon fair or direct trade cacao
powder
½ teaspoon nutmeg
½ cup maple syrup or date paste
½ teaspoon vanilla extract
INSTRUCTIONS
Preheat your oven to 275°F.
In a small bowl, mix together the spices. In a separate bowl, mix together the maple syrup or date
paste, and vanilla extract.
In a large bowl, combine the oats, coconut flakes, pumpkin seeds, pecans, and hemp seeds. Add the
spices, then the wet ingredients, and mix until thoroughly coated.
Spread out the mixture on a large baking sheet, and bake for about 45 minutes, stirring every 10
minutes or so, until lightly golden brown.
DESSERTS
TROPICAL COCONUT
ENERGY-ACCELERATOR BITES
It would be hard to find a quicker dessert to prepare than this one. With only five ingredients, you can
easily substitute different nut or citrus options, depending on what you have on hand. These also double
as energy bites!
The Stars of the Show: Coconut is a source of a unique type of fat known as medium-chain triglycerides
(MCTs). These can be rapidly metabolized for energy. Raw nuts are also an excellent energy source and
provide protein to go along with the fat (coconut) and sugar (dates).
INGREDIENTS
1 cup raw cashews or almonds (or a
combination)
1 cup pitted dates (soak before using if dry)
2/3 cup unsweetened coconut flakes
2 tablespoons lime juice
1 teaspoon organic orange zest
INSTRUCTIONS
Place the raw nuts in a food processor and
pulse until they look like a coarse flour.
Add the dates and pulse again until you have

a sticky, crumbly “dough”.
Add the coconut, lime juice, and orange zest

and process until fully combined and the
mixture sticks together when you shape it
with your fingers.
Roll into balls and store in the refrigerator.
DESSERTS
VEGAN SHORTCAKE WITH

BERRIES AND COCONUT CREAM
A summertime classic, but so good you’ll want to make it year-round. Coconut whipped cream replaces the
traditional dairy version, and mixed berries add more complexity to the flavor (plus a ton of antioxidants).
The Stars of the Show: The real superstars of this show are the berries. They are full of health-boosting
antioxidants that help keep your mind and body young and fiber to improve digestion. If you feel like a
lighter dessert, you can even skip the shortcake and just enjoy berries and cream.
INGREDIENTS INSTRUCTIONS
Shortcake: Preheat your oven to 425°F.
1 cup unsweetened oat milk or other plant- Combine the oat milk and lemon juice in a glass
based milk measuring cup, stir, and let sit for 5-10 minutes.
1 tablespoon lemon juice
In a large bowl, combine the dry ingredients. Cut in
3 cups organic whole wheat or oat flour (or a the coconut oil with a pastry blender or a fork until the
combination or oat flour and almond flour) mixture is coarse with little lumps.
¼ cup coconut sugar or 6-7 pitted dates
Pour the oat milk and lemon juice mixture into the flour
4 teaspoons baking powder mixture and stir just until combined.
½ teaspoon sea salt (optional)
On a floured surface, pat the dough out until it’s
½ cup unsweetened apple sauce about ½” thick and cut out circles that are about 3” in
Mixed berries diameter. Place the circles on a parchment-lined baking
sheet and bake for 15 minutes.
Coconut Cream:
1 can light coconut cream (chilled overnight) While they are baking, prepare the berries by slicing
them in half and adding a little maple syrup if desired
2 tablespoons coconut sugar
(to bring out the juice).
Chilled mixing bowl
Once the shortcakes are out of the oven, get your
coconut cream out of the fridge and carefully scoop out
the thick, creamy part, leaving any liquid behind. Place
it in a chilled bowl, add the coconut sugar, and beat for
1-2 minutes until it looks like whipped cream.
Build your shortcake by cutting open a round and

layering on berries and coconut cream.
SNACKS
ITALIAN TOASTED
PUMPKIN SEEDS & ALMONDS
Roasted pumpkin seeds are a fall favorite, and this recipe adds in almonds for extra nutrition, plus a vegan
Italian spice mix. For some sweetness and vitamins, you can add in any type of dried fruit – cherries,
cranberries, raisins, etc.
The Stars of the Show: Pumpkin seeds are one of the healthiest types of seeds you’ll find. They are full of
fiber, healthy polyunsaturated fat, magnesium, iron, zinc, and other minerals as well as antioxidants that
may lower inflammation. Almonds are particularly rich in vitamin E, a skin-boosting nutrient. Together,
the two provide long-term energy and powerful antioxidants that fight free radical damage.
INGREDIENTS
1 cup raw pumpkin seeds
1 cup raw almonds
2 tablespoons nutritional yeast
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon smoked paprika
½ teaspoon onion powder
½ teaspoon sea salt (optional - use ¼
teaspoon lemon pepper if avoiding salt)
¼ teaspoon garlic powder
INSTRUCTIONS
Preheat your oven to 300°F.
Mix the pumpkin seeds and almonds and spread them out on a baking sheet and sprinkle with a little
sea salt (or lemon pepper if avoiding salt).
Roast for 20-30 minutes, stirring occasionally, until the seeds and nuts are golden brown.
Mix the spices together in a small bowl. After the seeds and nuts are done, allow them to cool slightly,
then toss with the spice mix while still warm.
Store in an airtight glass container.
SNACKS
SIMPLY FIBER-PACKED
HUMMUS
Hummus is a delicious, lemony dip that’s a great plant-based alternative to dips that are heavy on dairy.
You might be surprised at how easy it is to make – and how much better it tastes than store-bought.
The Stars of the Show: Chickpeas are rich in protein and fiber and contain a smaller amount of healthy
fat. They help to promote fullness after eating and keep your digestion moving as it should. Chickpeas
also contain high amounts of folate and essential minerals as well as plant compounds known as saponins
that may help protect from lifestyle diseases.15
INGREDIENTS
1 BPA-free can (15 ounces)
chickpeas, rinsed and drained or
1 ½ cups home cooked chickpeas
¼ cup tahini
¼ cup lemon juice
2-4 tablespoons water
1-2 garlic cloves, minced
½ teaspoon ground cumin
1 tablespoon hemp hearts
INSTRUCTIONS
Stir the tahini well or whisk it for 30 seconds in a bowl to get it creamy. Then, add the tahini, lemon
juice, garlic, cumin, salt, and hemp to a food processor. Process in 30 second intervals until smooth,
scraping down the sides as needed.
Add the chickpeas and process for 1-2 minutes until thick and smooth.
If the mixture is too thick or still has small pieces of chickpea in it, add water a little at a time and
process until you get the right consistency.
Taste for seasoning and adjust as needed. Use it as a dip for pita bread, veggies, etc.
SNACKS
ROASTED SEAWEED SHEETS

Seaweed snacks are crispy and have a satisfying umami flavor. They also contain a surprising amount
of nutrients and are one of the best ways to get omega-3s if you don’t eat fish. By making your own at
home, you can control how much salt is used and enjoy them fresh.
The Stars of the Show: Much more than just a sushi wrapper, seaweed is incredibly nutritious and high
in health-boosting antioxidants. Most seaweed varieties are particularly rich in iodine, a nutrient that
supports thyroid function. You’ll also get a good amount of omega-3 fatty acids, which support your
heart, skin, and much more. If that weren’t enough, seaweed has fiber and polysaccharides that boost
gut health as well.16
INGREDIENTS
20 seaweed sheets
2 teaspoons toasted sesame seed oil
or vegetable broth for oil-free
Salt to taste
Seasonings (optional)
INSTRUCTIONS
Work with the seaweed sheets shiny side
up. (If you can’t tell which side is shiny, don’t
stress.) Use a brush to lightly coat one side
of each seaweed sheet with oil or vegetable
broth, then lightly sprinkle on the salt and
any seasonings.
Once the sheets are all coated, heat a large

skillet over medium high heat.
When the skillet is hot, place one sheet oiled

side down into the pan and roast for about 3
seconds. Flip it over (tongs are helpful here)
and roast 3-5 seconds. The seaweed should
be crispy but not burnt.
Repeat for the remaining sheets, then cut

them into smaller snack-size rectangles.
Store in an airtight container.
SAUCES
FRESH HERB PESTO

Pesto has all the flavors of summertime, but you can make it any time of the year you have access to fresh
herbs. Feel free to use any selection of fresh greens, herbs, even carrot tops, but the more variety you
have, the more antioxidants and nutrients you’ll be getting.
The Stars of the Show: Fresh herbs like basil, parsley, and cilantro are some of the richest antioxidant
foods you will find. They provide your body with a variety of trace minerals and vitamins as well as
essential oils and plant compounds that fight disease at the cellular level. Sage isn’t an herb you often
find in pesto, but it adds bitter compounds that support your liver and digestion.
INGREDIENTS
½ cup fresh basil
½ cup fresh parsley
¼ cup fresh cilantro
¼ cup fresh sage leaves
2-3 cloves of garlic
¼ cup avocado oil
½ cup sunflower seeds
¼ cup vegan parmesan cheese (optional)
Salt (optional) and pepper to taste
INSTRUCTIONS
Put the herbs, garlic, and olive oil in a
food processor and pulse until creamy.
Add the pine nuts or sunflower seeds and
parmesan cheese (if using) and process
again until smooth.
Taste the pesto and add sea salt and

freshly ground pepper to taste.
SAUCES
CREAMY VEGAN
YOGURT SAUCE
This creamy sauce pairs plant-based yogurt with garlic, lemon, and fresh herbs for a bright and versatile
sauce or dip. Any plant-based yogurt will work: coconut, almond, cashew, etc.
The Stars of the Show: Probiotic-rich, non-dairy yogurt is the real superstar this time. Probiotics have
a multitude of benefits for your health. They, of course, help rebalance your microbiome and get your
digestion in order, but they also play a role in supporting immune health, mental health, skin health, and
much more. Garlic and fresh herbs add in extra antioxidant support as well.
INGREDIENTS
1 cup vegan yogurt
2 tablespoons lemon juice
1-2 teaspoons fresh mint, chopped
1-2 teaspoons fresh basil or parsley,
chopped
2 cloves of garlic, minced
Pepper to taste
INSTRUCTIONS
Add all the ingredients to a bowl and stir
or whisk to combine. Taste and add more
salt (optional) or seasoning as necessary.
For a more sauce-like result, you can cut

the yogurt in half. For a thicker dip, add
an extra ½ cup of yogurt.
Store in the refrigerator.
HEAL WITH PLANT
FOODS
There’s no question that filling your diet with vibrant, plant-based foods will
improve your health. Plants are nutrient-dense and antioxidant-rich, which is
exactly what your body needs to fight disease and restore vitality.
Hopefully, you’ve now seen how quick and easy to prepare plant-based food can
be, and you have 20+ recipes that are like “nature’s medicine” to get you started!
NOW, GET READY FOR THE MOST
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SOURCES
1. Tuso, P.J., et al. (2013). Nutritional Update for Physicians: 10. Scholey, A, et al. (2014). Anti-Stress Effects of Lemon
Plant-Based Diets. Perm J. Retrieved November 19, Balm-Containing Foods. Nutrients. Retrieved November
2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/ 20, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/
PMC3662288 PMC4245564
2. Kim, H., et al. (2019). Plant‐Based Diets Are Associated With a 11. Keck, A.S., & Finley, J.W. (2004). Cruciferous vegetables:
Lower Risk of Incident Cardiovascular Disease, Cardiovascular cancer protective mechanisms of glucosinolate hydrolysis
Disease Mortality, and All‐Cause Mortality in a General products and selenium. Integr Cancer Ther. Retrieved
Population of Middle‐Aged Adults. Journal of the American November 20, 2021, from https://pubmed.ncbi.nlm.nih.
Heart Association. Retrieved November 19, 2021, from https:// gov/15035868/
www.ahajournals.org/doi/10.1161/JAHA.119.012865 12. Kawata, A., et al. (2018). Anti-inflammatory Activity of
3. Meissner, H.O., et al. (2006). Hormone-Balancing Effect of Pre- β-Carotene, Lycopene and Tri-n-butylborane, a Scavenger
Gelatinized Organic Maca (Lepidium peruvianum Chacon): (III) of Reactive Oxygen Species. In Vivo. Retrieved November
Clinical responses of early-postmenopausal women to Maca 20, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/
in double blind, randomized, Placebo-controlled, crossover PMC5905192
configuration, outpatient study. Int J Biomed Sci. Retrieved 13. Penn State. (2017, November 9). Mushrooms are full of
November 19, 2021, from https://www.ncbi.nlm.nih.gov/pmc/ antioxidants that may have antiaging potential. ScienceDaily.
articles/PMC3614644 Retrieved November 20, 2021, from www.sciencedaily.com/
4. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A releases/2017/11/171109100409.htm
prospective, randomized double-blind, placebo-controlled 14. Koklesova, L., et al. (2020). Carotenoids in Cancer Metastasis
study of safety and efficacy of a high-concentration full- –Status Quo and Outlook. Biomolecules. Retrieved November
spectrum extract of ashwagandha root in reducing stress and 20, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/
anxiety in adults. Indian J Psychol Med. Retrieved November PMC7763577
19, 2021, from https://pubmed.ncbi.nlm.nih.gov/23439798
15. Wallace, T.C., Murray, R., & Zelman, K.M. (2016). The
5. Zhang, H.F., et al. (2016). An Overview of Systematic Reviews Nutritional Value and Health Benefits of Chickpeas and
of Ginkgo biloba Extracts for Mild Cognitive Impairment Hummus. Nutrients. Retrieved November 22, 2021, from
and Dementia. Front Aging Neurosci. Retrieved November https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421
19, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/
PMC5138224 16. Chen, L., et al. (2018). Digestibility of sulfated polysaccharide
from the brown seaweed Ascophyllum nodosum and its effect
6. Pengelly, A., et al. (2012). Short-term study on the effects on the human gut microbiota in vitro. Int J Biol Macromol.
of rosemary on cognitive function in an elderly population. Retrieved November 22, 2021, from https://pubmed.ncbi.nlm.
J Med Food. Retrieved November 19, 2021, from https:// nih.gov/29425873
pubmed.ncbi.nlm.nih.gov/21877951
7. Chang, J.S., et al. (2013). Fresh ginger (Zingiber officinale)
has anti-viral activity against human respiratory syncytial
virus in human respiratory tract cell lines. J Ethnopharmacol.
Retrieved November 19, 2021, from https://pubmed.ncbi.nlm.
nih.gov/23123794
8. Rothenberg, D.O., & Zhang, L. (2019). Mechanisms Underlying
the Anti-Depressive Effects of Regular Tea Consumption.
Nutrients. Retrieved November 19, 2021, from https://www.
ncbi.nlm.nih.gov/pmc/articles/PMC6627400
9. Saxena, R.C., et al. (2012). Efficacy of an Extract of Ocimum
tenuiflorum (OciBest) in the Management of General Stress:
A Double-Blind, Placebo-Controlled Study. Evid Based
Complement Alternat Med. Retrieved November 20, 2021,
from https://pubmed.ncbi.nlm.nih.gov/21977056

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The “Medicine” Recipes

24 Best Easy & Fast Plant-Based Recipes

Copyright © 2022 The Art of Anti-Aging, LLC, All Rights Reserved.

Publisher: The Art of Anti-Aging, LLC

Each of the 21 interviews truly holds the potential to

This includes main courses, drinks, snacks and even desserts!

(Please DO share this useful recipe guide with loved ones!)

Dr. Joel Fuhrman

And before diving into this special report, please

Here at The Art of Anti-Aging, the “anti” means

We’re against all the toxic “solutions” and toxic

Instead, we are certain that when you take the

And we are 100% committed to providing you

If our mission sounds worthwhile to you, welcome

Herbal Tea Blends & Tonics

Heal with Plant Foods............................................................................................................................. 26

Blend until smooth, adding more coconut

Add ice, if desired, and blend.

‘BACK IN BALANCE’ MACA

Add the ice and blend again until your

Add the ice and blend again until smooth.

Pour the hot water over the herbs, cover,

Strain out the herbs or remove the tea

WARMING HERBAL CHAI TEA

RELAXATION HOLY BASIL

Add the green tea, cover again, and steep

Strain out the herbs and sweeten if

Warm the apple cider vinegar in a pan

Put the lid on the jar and shake well. Place

Store in a cool, dark location.

KALE & WHITE BEAN SALAD WITH

EASY MUSHROOM VEGGIE

QUINOA BOWL WITH ROASTED

Steam the squash slightly so it’s half cooked.

Blend together until smooth and mousse-

Add the dates and pulse again until you have

Add the coconut, lime juice, and orange zest

Roll into balls and store in the refrigerator.

VEGAN SHORTCAKE WITH

Build your shortcake by cutting open a round and

Store in an airtight glass container.

ROASTED SEAWEED SHEETS

Once the sheets are all coated, heat a large

When the skillet is hot, place one sheet oiled

Repeat for the remaining sheets, then cut

FRESH HERB PESTO

Taste the pesto and add sea salt and

For a more sauce-like result, you can cut

Store in the refrigerator.

Dr. David Perlmutter

“What’s the smartest question you could ask a world-

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