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Pumpkin seeds are a highly nutritious addition to your diet. A good source of protein, fiber, and essential fatty acids, they are also high in magnesium and zinc and are reputed to be beneficial for male prostate health.

ALMOND-HERB PÂTÉ

Feel free to have fun with different herb combinations and replace the red pepper with a veggie of your choosing, such as celery or red onion. If you want to create an even creamier-textured pâté, and you have more time, you can quickly blanch the almonds according to the method discussed on page 19. Of course you can also use the pâté as a spread on sandwiches or in wraps, or as a dip for crackers.

MAKES 1½ CUPS

1¼ cups almonds

1 tablespoon freshly squeezed

lemon juice

1 tablespoon peeled and minced

fresh ginger

1 tablespoon olive oil (optional)

½ cup water

¾ teaspoon Nama Shoyu, or to taste

(optional)

¼ cup red bell pepper, diced

3 tablespoons minced fresh

Italian parsley

1 tablespoon fresh dill

½ teaspoon sea salt, or to taste

⅛ teaspoon black pepper, or to taste

Pinch of cayenne

¼ cup mashed avocado (optional)

1. Soak the almonds in 3 cups of water for 10 minutes, then drain and rinse well.

2. Place them in a food processor with the lemon juice, ginger, water, olive oil, and Shoyu, if using, and process until smooth. The amount of water used will depend on the strength of your processor.

3. Transfer the mixture to a bowl, add the remaining ingredients, and mix well. As with the pepita pâté, this will last for 3 days when stored in a glass container in the fridge.

Variations

• Replace the almonds with walnuts, macadamia nuts, or pecans.

• Replace the parsley and dill with your favorite fresh herbs.

• Replace the lemon juice with lime juice for a subtle change.

Superfoods for Health

Almonds are one of the most healthful nuts around. They are a superior source of plant-based protein, with one ounce of almonds providing close to 6 grams. Almonds are also high in vitamin E and calcium. Enjoy them in almond milk or pâtés, or on their own as a nutritious snack.

MONK BOWL

The Zen simplicity of this dish gives it its name. This is Mark’s favorite meal to prepare and a staple at our home. This bowl of enlightenment will hone your multitasking abilities. You can look at this as a three-part symphony consisting of a protein, a grain, and a green. The variations are endless, especially when you begin to add different sauces. Try it with BBQ Sauce (page 123), Spicy Peanut Sauce (page 193), Vegan Sour Cream (page 289), or Enchilada Sauce (page 237).

SERVES 4

1½ cups uncooked quinoa

3 cups water or vegetable stock

1 pound extra-firm tofu

2 tablespoons soy sauce

1 tablespoon coconut oil or other oil

2 tablespoons water

8 cups assorted mixed vegetables—try broccoli,

carrots, zucchini, cauliflower, and other favorites

Flax oil or oil of choice

Nutritional yeast

Soy sauce or sea salt

1. Preheat the oven or toaster oven to 350°F. Place the quinoa in a small pot with 3 cups of water over high heat. Bring to a boil. Lower the heat to a simmer, cover, and cook until all of the liquid is absorbed, about 15 minutes.

2. While the quinoa is cooking, cube the tofu according to the instructions on page 27 and place in a small bowl with the soy sauce, oil, and water. Allow to marinate for 5 minutes, stirring frequently. Place the tofu and marinade ingredients on a baking tray and roast for 15 minutes.

3. While the tofu and quinoa are cooking, take a breath and begin the third part of the symphony. Add about 1 inch of water to a medium-size pot with a steamer basket inside. Turn the heat to medium-high. Cut up your vegetables of choice and steam them until tender, about 8 minutes, depending on the vegetables.

4. Place the quinoa in a bowl, top with the steamed vegetables and tofu, and season with flax oil, nutritional yeast, and soy sauce or sea salt to taste.

Variations

• Replace the tofu with tempeh for a hearty, earthy flavor.

• You can also replace the tofu with beans. Simply heat a can of your favorite (pinto,