THE EARTH DIET · THE HARVEST KITCHEN One hundred everyday recipes built from the Harvest 100, with quantities. I. THE MORNING TABLE The first meal sets the glucose curve, the hunger curve, and the microbiome's day. Every recipe here front-loads fiber, protein, and living cultures so the rest of the day coasts. If you adopt one course, adopt this one; the Earth Bowl alone delivers most of a day's fiber before most people have had coffee. R001 The Earth Bowl serves 1 Harvest 100 foods: #089 Kefir, #076 Chia seeds, #077 Hemp hearts, #043 Blueberries, #004 Raspberries, #069 Walnuts, #095 Cinnamon, #096 Clove INGREDIENTS - 1 cup plain kefir or plain Greek yogurt - 2 tbsp chia seeds - 2 tbsp hemp hearts - 1 tsp psyllium husk - 2 tbsp wheat bran - 1/2 cup blueberries - 1/2 cup raspberries - 1/4 cup walnuts, chopped (about 1 oz) - 1/2 tsp ground cinnamon - 1 small pinch ground clove METHOD Stir everything but the walnuts and berries into the kefir and let it stand five minutes so the chia gels. Top with berries, walnuts, and the spices. About 24 grams of fiber before 7 a.m.; the flagship of the whole system. PROVIDES probiotics · fiber · omega-3 ALA · complete plant protein · magnesium · anthocyanins · cinnamon polyphenols · eugenol The Earth Diet · earthdietproject.com - - - R002 Overnight Earth Pudding serves 1 Harvest 100 foods: #089 Kefir, #076 Chia seeds, #043 Blueberries, #095 Cinnamon INGREDIENTS - 1 cup plain kefir or Greek yogurt - 2 tbsp chia seeds - 2 tbsp hemp hearts - 1 tsp psyllium husk - 2 tbsp wheat bran - 1 cup mixed berries (frozen is fine) - 1/2 tsp ground cinnamon - 1/4 cup walnuts, added in the morning METHOD Stir everything but the walnuts together, cover, and refrigerate overnight. By morning the chia has set it into pudding; add the walnuts for crunch and go. The rushed-morning insurance policy. PROVIDES probiotics · fiber · omega-3 ALA · anthocyanins · cinnamon polyphenols The Earth Diet · earthdietproject.com - - - R003 Purple Power Smoothie serves 1 Harvest 100 foods: #089 Kefir, #043 Blueberries, #044 Blackberries, #059 Bananas, #078 Ground flaxseed INGREDIENTS - 1 cup plain kefir - 1/2 cup frozen blueberries - 1/2 cup frozen blackberries - 1/2 medium banana - 1 tbsp ground flaxseed - 1/2 tsp ground cinnamon - 1/4 to 1/2 cup cold water, to loosen METHOD Blend until smooth. Anthocyanins, probiotics, and lignans in ninety seconds; drink it while the coffee brews outside. PROVIDES probiotics · anthocyanins · fiber · potassium · resistant starch · lignans · omega-3 ALA The Earth Diet · earthdietproject.com - - - R004 Green Morning Smoothie serves 1 Harvest 100 foods: #027 Spinach, #035 Kiwi, #034 Avocado, #089 Kefir, #077 Hemp hearts INGREDIENTS - 2 cups baby spinach, packed - 1 kiwi, peeled - 1/4 ripe avocado - 1 cup plain kefir - 2 tbsp hemp hearts - 1 tbsp fresh lemon juice - 4 ice cubes METHOD Blend until silky. The avocado makes it smooth and helps absorb the greens' carotenoids; the kiwi makes it taste like vacation. PROVIDES lutein · folate · dietary nitrate · vitamin C · monounsaturated fat · probiotics · complete plant protein · magnesium The Earth Diet · earthdietproject.com - - - R005 Savory Yogurt Bowl serves 1 Harvest 100 foods: #088 Greek yogurt, #038 Extra-virgin olive oil, #001 Tomatoes, cooked, #053 Kalamata olives, #081 Tahini & sesame INGREDIENTS - 1 cup plain Greek yogurt - 1/2 cup cherry tomatoes, halved - 4 Kalamata olives, pitted and chopped - 1 tbsp olive oil - 1 tsp sesame seeds - 1/4 tsp black pepper - 4 fresh basil leaves, torn - 1 slice whole-grain bread, toasted METHOD Spread the yogurt in a shallow bowl, pile on the toppings, and swipe through with the toast. Breakfast that thinks it is a Greek lunch. PROVIDES live cultures · protein · oleic acid · olive polyphenols · lycopene · hydroxytyrosol · monounsaturated fat · calcium · sesamin The Earth Diet · earthdietproject.com - - - R006 Steel-Cut Oats, Orchard Style serves 2 Harvest 100 foods: #061 Oats, #010 Red apples, #069 Walnuts, #095 Cinnamon, #078 Ground flaxseed INGREDIENTS - 1 cup steel-cut oats - 3 cups water - 1/4 tsp salt - 1 medium red apple, diced, skin on - 1/4 cup walnuts, chopped - 1 tbsp ground flaxseed - 1 tsp ground cinnamon - 1/4 cup milk of choice METHOD Simmer the oats in the salted water about 20 minutes, stirring in the apple for the last five. Finish with flax, walnuts, milk, and a snow of cinnamon. Beta-glucan plus pectin, the cholesterol two-step. PROVIDES beta-glucan · quercetin · pectin · omega-3 ALA · cinnamon polyphenols · lignans The Earth Diet · earthdietproject.com - - - R007 Pumpkin Spice Oatmeal, the Real One serves 2 Harvest 100 foods: #061 Oats, #015 Pumpkin, #072 Pecans, #095 Cinnamon, #096 Clove, #100 Raw honey INGREDIENTS - 1 cup rolled oats - 2 cups water or milk of choice - 1/2 cup pumpkin purée (unsweetened) - 1/4 cup pecans, chopped - 1 tsp ground cinnamon - 1 pinch ground clove - 1 pinch ground nutmeg - 1 tsp raw honey (optional) METHOD Cook the oats in the liquid until creamy, about 5 minutes, stir in the pumpkin to warm through, then spice and top with pecans and the thread of honey. All the flavor the coffee chains sell, none of the 50 grams of sugar. PROVIDES beta-glucan · carotenoids · potassium · flavonoids · cinnamon polyphenols · eugenol · trace polyphenols The Earth Diet · earthdietproject.com - - - R008 Whole-Grain Harvest Pancakes serves 3 Harvest 100 foods: #061 Oats, #095 Cinnamon, #096 Clove, #082 Poppy seeds, #003 Strawberries INGREDIENTS - 1 1/2 cups whole-grain pancake mix (or 1 1/2 cups whole-wheat flour plus 2 tsp baking powder and 1/4 tsp salt) - 1 tsp ground cinnamon - 1 pinch ground clove - 1 tbsp poppy seeds - 1 1/4 cups milk of choice - 1 egg - 1 tbsp olive oil - 1 cup strawberries, sliced - 1 tsp raw honey (optional) METHOD Stir the cinnamon, clove, and poppy seeds into the dry mix, then whisk in the milk, egg, and oil. Griddle 1/4-cup pancakes over medium heat 2 to 3 minutes a side, then crown with strawberries instead of syrup. The every-little-bit-helps habit, in pancake form. PROVIDES beta-glucan · cinnamon polyphenols · eugenol · calcium · manganese · vitamin C · ellagic acid The Earth Diet · earthdietproject.com - - - R009 Two-Egg Greens Scramble serves 1 Harvest 100 foods: #087 Eggs, #027 Spinach, #057 Mushrooms, #055 Onions, #038 Extra-virgin olive oil INGREDIENTS - 2 eggs - 2 cups baby spinach - 3 cremini mushrooms, sliced - 1/4 small onion, diced - 1 tbsp olive oil - 1/4 tsp black pepper - 1 pinch salt METHOD Soften the onion and mushrooms in the oil 4 minutes, wilt in the spinach, then scramble in the eggs over low heat until just set. Choline, lutein, and ergothioneine sharing one pan. PROVIDES choline · lutein · complete protein · folate · dietary nitrate · ergothioneine · quercetin · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R010 Sweet Potato Breakfast Hash serves 2 Harvest 100 foods: #014 Sweet potatoes, #002 Red bell peppers, #055 Onions, #087 Eggs, #011 Paprika INGREDIENTS - 1 medium sweet potato, diced small (about 2 cups) - 1 red bell pepper, diced - 1/2 onion, diced - 2 eggs - 2 tbsp olive oil - 1 tsp smoked paprika - 1/2 tsp salt - 1/4 tsp black pepper METHOD Pan-roast the sweet potato in the oil over medium heat 10 minutes until browning, add the pepper and onion until soft, dust with paprika, salt, and pepper, then crack the eggs on top, lid on, 3 to 4 minutes until the whites set. Weekend fuel for a long climb. PROVIDES beta-carotene · slow carbohydrate · vitamin C · quercetin · choline · lutein · complete protein · carotenoids The Earth Diet · earthdietproject.com - - - R011 Miso Morning Broth serves 1 Harvest 100 foods: #093 Miso, #090 Nori & seaweed, #087 Eggs, #026 Ginger INGREDIENTS - 1 tbsp white or yellow miso - 2 cups hot water (not boiling) - 1 sheet nori, torn - 1 soft-boiled egg (6 minutes), halved - 1 tsp fresh ginger, grated - 1 scallion, sliced METHOD Whisk the miso into the hot water off the heat to keep its cultures alive, then add the nori, egg, ginger, and scallion. A savory, salty start the Okinawans would recognize. PROVIDES live cultures · iodine · choline · lutein · complete protein · gingerols The Earth Diet · earthdietproject.com - - - R012 Lemon-Poppy Yogurt Toast serves 1 Harvest 100 foods: #088 Greek yogurt, #024 Lemons, #082 Poppy seeds, #100 Raw honey INGREDIENTS - 1 slice whole-grain bread, toasted - 1/3 cup plain Greek yogurt - 1/2 tsp lemon zest - 1 tsp poppy seeds - 1/2 tsp raw honey METHOD Spread the yogurt like it is butter's ambitious cousin, then zest, seeds, honey. A lemon-poppy muffin's nutrition-forward twin, ready in two minutes. PROVIDES live cultures · protein · vitamin C · calcium · manganese · trace polyphenols The Earth Diet · earthdietproject.com - - - II. SALADS OF FIVE COLORS Color is chemistry, and a raw salad is where the most heat-sensitive chemistry survives intact: vitamin C, folate, the enzymes that make sulforaphane. These twelve salads are built on one template, five colors and a shaken dressing, so that the thirty-plants-a-week target happens by habit instead of effort. R013 The Five-Color Market Salad serves 2 Harvest 100 foods: #002 Red bell peppers, #013 Carrots, #029 Arugula, #045 Purple cabbage, #055 Onions, #038 Extra-virgin olive oil, #024 Lemons INGREDIENTS - 1 red bell pepper, sliced thin - 1 large carrot, shaved into ribbons - 3 cups arugula - 1 cup purple cabbage, shredded - 1/4 red onion, shaved thin - 3 tbsp olive oil - 1 tbsp fresh lemon juice - 1/4 tsp salt - 1/4 tsp black pepper METHOD Shake the oil, lemon, salt, and pepper in a jar, then toss with the five colors. This is the template every other salad riffs on: five colors, one bowl, shaken dressing. Change the cast weekly with whatever the market says. PROVIDES vitamin C · beta-carotene · dietary nitrate · anthocyanins · glucosinolates · quercetin · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R014 Kale & Persimmon Autumn Salad serves 2 Harvest 100 foods: #028 Kale, #021 Persimmons, #072 Pecans, #007 Pomegranate, #038 Extra-virgin olive oil INGREDIENTS - 1 bunch lacinato kale, stemmed and sliced (about 6 cups) - 2 tbsp olive oil - 1 tbsp fresh lemon juice - 1/4 tsp salt - 1 Fuyu persimmon, sliced thin - 1/4 cup pecans, toasted - 1/4 cup pomegranate seeds METHOD Massage the kale with the oil, lemon, and salt for a full minute until it darkens and softens, then fold in the fruit and nuts. Peak-fall on a plate. PROVIDES vitamin K · lutein · glucosinolates · carotenoids · vitamin C · flavonoids · punicalagins · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R015 Arugula, Fig & Walnut serves 2 Harvest 100 foods: #029 Arugula, #050 Figs, #069 Walnuts, #038 Extra-virgin olive oil INGREDIENTS - 4 cups arugula - 4 fresh figs, quartered - 1/3 cup walnuts, toasted - 2 tbsp olive oil - 2 tsp balsamic vinegar - 1/4 tsp black pepper - 1 pinch salt METHOD Toss the leaves in the oil and balsamic, then top with figs and walnuts. Peppery greens, honeyed fruit, bitter crunch: the whole flavor wheel in ninety seconds. PROVIDES dietary nitrate · fiber · potassium · omega-3 ALA · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R016 Tomato, Basil & Olive Plate serves 2 Harvest 100 foods: #001 Tomatoes, cooked, #041 Basil, #053 Kalamata olives, #038 Extra-virgin olive oil INGREDIENTS - 2 large ripe tomatoes, sliced - 8 fresh basil leaves, torn - 8 Kalamata olives - 2 tbsp olive oil - 1/4 tsp flaky salt METHOD Slice, scatter, drizzle. In tomato season this is not a recipe, it is a ceremony; out of season, roast the tomatoes first to concentrate the lycopene. PROVIDES lycopene · herb polyphenols · hydroxytyrosol · monounsaturated fat · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R017 Purple Slaw serves 4 Harvest 100 foods: #045 Purple cabbage, #013 Carrots, #010 Red apples, #080 Sunflower seeds, #088 Greek yogurt INGREDIENTS - 1/2 head purple cabbage, shredded (about 5 cups) - 2 carrots, grated - 1 red apple, julienned - 1/4 cup sunflower seeds - 1/2 cup plain Greek yogurt - 1 tbsp apple cider vinegar - 1 tsp raw honey - 1/2 tsp salt - 1/4 tsp black pepper METHOD Whisk the yogurt, vinegar, honey, salt, and pepper, toss with everything else, and let it sit 15 minutes so the cabbage relaxes. Anthocyanins plus probiotics, and it only improves overnight. PROVIDES anthocyanins · glucosinolates · beta-carotene · quercetin · pectin · vitamin E · live cultures · protein The Earth Diet · earthdietproject.com - - - R018 Beet, Orange & Pistachio serves 2 Harvest 100 foods: #008 Beets, #018 Oranges, #071 Pistachios, #029 Arugula INGREDIENTS - 2 medium beets, roasted, peeled, and sliced - 1 orange, segmented - 1/4 cup pistachios, chopped - 2 cups arugula - 1 tbsp olive oil - 1 tsp red wine vinegar - 1 pinch salt METHOD Layer the beets and orange over the greens, shower with pistachios, dress lightly. Nitrates for the vessels, citrus for the collagen, green for the eyes. PROVIDES dietary nitrate · vitamin C · hesperidin · lutein · plant protein The Earth Diet · earthdietproject.com - - - R019 Chickpea Deli Salad serves 2 Harvest 100 foods: #067 Chickpeas, #081 Tahini & sesame, #024 Lemons, #040 Parsley, #055 Onions INGREDIENTS - 1 can (15 oz) chickpeas, drained and roughly mashed - 2 tbsp tahini - 1 1/2 tbsp fresh lemon juice - 2 tbsp red onion, minced - 1/4 cup fresh parsley, chopped - 1/4 tsp black pepper - 1/4 tsp salt - 4 slices whole-grain bread or 4 lettuce cups METHOD Mash, mix, taste for lemon. Pile onto the bread or lettuce cups; it does everything tuna salad does, on plants alone. PROVIDES fiber · plant protein · calcium · sesamin · vitamin C · apigenin · vitamin K · quercetin The Earth Diet · earthdietproject.com - - - R020 Quinoa Tabbouleh, Parsley-Forward serves 4 Harvest 100 foods: #064 Quinoa, #040 Parsley, #001 Tomatoes, cooked, #024 Lemons, #038 Extra-virgin olive oil INGREDIENTS - 1 cup cooked quinoa, cooled - 2 cups fresh parsley, finely chopped (about 2 bunches) - 2 tomatoes, diced - 2 tbsp onion, minced - 3 tbsp fresh lemon juice - 3 tbsp olive oil - 1/2 tsp salt - 1/4 tsp black pepper METHOD The parsley is the salad and the quinoa is the guest, per tradition. Dress boldly with lemon; it keeps three days and sharpens as it sits. PROVIDES complete plant protein · apigenin · vitamin K · lycopene · vitamin C · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R021 Watermelon, Basil & Olive serves 4 Harvest 100 foods: #006 Watermelon, #041 Basil, #053 Kalamata olives, #024 Lemons INGREDIENTS - 4 cups watermelon, cubed - 10 fresh basil leaves, torn - 12 Kalamata olives, halved - 1 tbsp fresh lemon juice - 1/4 tsp flaky salt METHOD Toss gently and serve cold. Sweet, salty, herbal, absurdly hydrating; the late-summer send-off salad. PROVIDES lycopene · citrulline · herb polyphenols · hydroxytyrosol · monounsaturated fat · vitamin C The Earth Diet · earthdietproject.com - - - R022 Spinach, Strawberry & Poppy Seed serves 2 Harvest 100 foods: #027 Spinach, #003 Strawberries, #082 Poppy seeds, #100 Raw honey, #070 Almonds INGREDIENTS - 4 cups baby spinach - 1 cup strawberries, sliced - 1/4 cup slivered almonds - 2 tbsp olive oil - 1 tbsp apple cider vinegar - 1 tsp raw honey - 1 tsp poppy seeds - 1 pinch salt METHOD Shake the oil, vinegar, honey, poppy seeds, and salt in a jar, toss, top. The steakhouse classic rebuilt with an honest amount of honey. PROVIDES lutein · folate · dietary nitrate · vitamin C · ellagic acid · calcium · manganese · trace polyphenols · vitamin E · magnesium The Earth Diet · earthdietproject.com - - - R023 Edamame-Avocado Chop serves 2 Harvest 100 foods: #036 Edamame, #034 Avocado, #045 Purple cabbage, #081 Tahini & sesame, #026 Ginger INGREDIENTS - 1 cup shelled edamame, cooked - 1 ripe avocado, diced - 1 cup purple cabbage, shredded - 2 tbsp tahini - 1 tsp fresh ginger, grated - 1 tbsp fresh lemon juice - 2 to 3 tbsp water, to thin - 1/4 tsp salt METHOD Whisk the tahini, ginger, lemon, water, and salt into a pourable dressing, then chop, toss, dress. Complete plant protein with a dressing you will start putting on everything (see R074). PROVIDES complete plant protein · isoflavones · monounsaturated fat · anthocyanins · glucosinolates · calcium · sesamin · gingerols The Earth Diet · earthdietproject.com - - - R024 Farro & Roasted Grape Salad serves 4 Harvest 100 foods: #063 Farro, #009 Red grapes, #029 Arugula, #073 Hazelnuts, #038 Extra-virgin olive oil INGREDIENTS - 2 cups cooked farro - 2 cups red grapes - 3 cups arugula - 1/3 cup hazelnuts, toasted and chopped - 3 tbsp olive oil - 1 tbsp red wine vinegar - 1/4 tsp salt - 1/4 tsp black pepper METHOD Roast the grapes at 425°F for 15 minutes until blistered; roasting turns them into jammy little polyphenol bombs. Fold everything together warm; serve as a side or under a piece of fish. PROVIDES whole grain · fiber · grape polyphenols · dietary nitrate · folate · vitamin E · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - III. SOUPS & HARVEST STEWS Legumes, alliums, whole grains, and spice simmered together are the oldest longevity food on earth; every Blue Zone has a bean pot. A soup also solves the practical problem: cook once, eat twice, and the fiber quota handles itself on the busiest nights. R025 Golden Lentil-Turmeric Soup serves 4 Harvest 100 foods: #066 Lentils, #025 Turmeric, #026 Ginger, #054 Garlic, #097 Black pepper INGREDIENTS - 1 1/2 cups red lentils, rinsed - 1 onion, diced - 3 cloves garlic, minced - 1 tbsp fresh ginger, grated - 1 tsp ground turmeric - 1/2 tsp black pepper - 2 tbsp olive oil - 6 cups vegetable broth - 1 tsp salt - 1 lemon, juiced METHOD Soften the onion, garlic, and ginger in the oil 5 minutes, bloom the turmeric and pepper 30 seconds, then add the lentils, broth, and salt and simmer 25 minutes. Finish with lemon. The black pepper is not garnish; its piperine multiplies curcumin absorption. PROVIDES iron · folate · fiber · curcumin · gingerols · allicin · piperine The Earth Diet · earthdietproject.com - - - R026 Tuscan White Bean & Kale serves 4 Harvest 100 foods: #060 Cannellini beans, #028 Kale, #054 Garlic, #042 Rosemary, #038 Extra-virgin olive oil INGREDIENTS - 2 cans (15 oz each) cannellini beans, drained - 1 bunch kale, stemmed and chopped - 4 cloves garlic, sliced - 1 sprig fresh rosemary - 1/4 cup olive oil, plus more to finish - 4 cups vegetable broth - 1/4 tsp red chili flakes - 1/2 tsp salt METHOD Sizzle the garlic and rosemary in the oil 2 minutes, add the beans, broth, chili, and salt, simmer 15 minutes, then wilt in the kale 5 minutes. Mash a few beans to thicken. Finish each bowl with raw oil, the Tuscan signature. PROVIDES fiber · plant protein · vitamin K · lutein · glucosinolates · allicin · carnosic acid · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R027 Butternut-Ginger Bisque serves 4 Harvest 100 foods: #016 Butternut squash, #026 Ginger, #055 Onions, #079 Pumpkin seeds INGREDIENTS - 1 butternut squash (about 2 1/2 lb), peeled and cubed - 1 onion, diced - 2 tbsp fresh ginger, grated - 2 tbsp olive oil - 5 cups vegetable broth - 3/4 tsp salt - 1/4 cup pumpkin seeds, toasted METHOD Sweat the onion in the oil 5 minutes, add the squash, ginger, broth, and salt, and simmer until the squash collapses, about 20 minutes, then blend silky. The pumpkin-seed crunch on top is zinc doing dessert's job. PROVIDES carotenoids · gingerols · quercetin · zinc The Earth Diet · earthdietproject.com - - - R028 Barley-Mushroom Stew serves 4 Harvest 100 foods: #062 Barley, #057 Mushrooms, #056 Leeks, #054 Garlic INGREDIENTS - 1 cup pearl barley, rinsed - 1 lb mixed mushrooms, sliced - 2 leeks, white and light green parts, sliced - 3 cloves garlic, minced - 1 tsp dried thyme - 2 tbsp olive oil - 7 cups vegetable broth - 1 tbsp soy sauce or tamari - 1/2 tsp salt - 1/2 tsp black pepper METHOD Brown the mushrooms hard in the oil 8 minutes, soften the leeks and garlic 4 minutes, then add the barley, thyme, broth, soy, salt, and pepper and simmer 40 minutes. Beta-glucan from two directions, grain and fungus alike. PROVIDES beta-glucan · ergothioneine · inulin · allicin The Earth Diet · earthdietproject.com - - - R029 Black Bean Chili, Cocoa-Dark serves 6 Harvest 100 foods: #052 Black beans, #001 Tomatoes, cooked, #002 Red bell peppers, #099 Dark chocolate, 70%+, #012 Cayenne, #095 Cinnamon INGREDIENTS - 3 cans (15 oz each) black beans, drained - 1 can (28 oz) crushed tomatoes - 2 red bell peppers, diced - 1 onion, diced - 4 cloves garlic, minced - 2 tbsp olive oil - 1 tbsp ground cumin - 1 tbsp smoked paprika - 1/2 tsp cayenne - 1/2 tsp ground cinnamon - 1 tsp salt - 1 cup water - 2 squares (about 3/4 oz) 70 percent dark chocolate METHOD Sweat the onion, peppers, and garlic in the oil 6 minutes, bloom the spices 1 minute, add the beans, tomatoes, salt, and water, and simmer 30 minutes. Melt in the chocolate at the end. The cocoa deepens it the way mole intends; nobody will guess, everybody will notice. PROVIDES fiber · plant protein · lycopene · vitamin C · cocoa flavanols · capsaicin · cinnamon polyphenols The Earth Diet · earthdietproject.com - - - R030 Miso-Ginger Bowl with Egg serves 2 Harvest 100 foods: #093 Miso, #057 Mushrooms, #027 Spinach, #087 Eggs, #026 Ginger INGREDIENTS - 2 tbsp white miso - 4 cups water - 6 shiitake or cremini mushrooms, sliced - 3 cups baby spinach - 2 soft-boiled eggs (6 minutes), halved - 1 tbsp fresh ginger, grated - 2 scallions, sliced METHOD Simmer the mushrooms and ginger in the water 5 minutes, kill the heat, whisk in the miso, wilt the spinach, add the eggs and scallions. Dinner in the time it takes to set a table. PROVIDES live cultures · ergothioneine · lutein · folate · dietary nitrate · choline · complete protein · gingerols The Earth Diet · earthdietproject.com - - - R031 Roasted Tomato & Red Pepper Soup serves 4 Harvest 100 foods: #001 Tomatoes, cooked, #002 Red bell peppers, #054 Garlic, #041 Basil, #038 Extra-virgin olive oil INGREDIENTS - 2 lb ripe tomatoes, halved - 2 red bell peppers, quartered - 4 cloves garlic, unpeeled - 3 tbsp olive oil, plus more to finish - 1 tsp salt - 1 to 2 cups vegetable broth - 10 fresh basil leaves - 1/4 tsp black pepper METHOD Roast the tomatoes, peppers, and garlic with the oil and salt at 425°F for 35 minutes until charred, squeeze the garlic from its skins, and blend with enough broth to make it pourable. Warm through, finish with basil, pepper, and a ribbon of oil. Roasting is the lycopene move. PROVIDES lycopene · vitamin C · allicin · herb polyphenols · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R032 Green Minestrone serves 4 Harvest 100 foods: #037 Green peas, #033 Zucchini, #060 Cannellini beans, #040 Parsley, #038 Extra-virgin olive oil INGREDIENTS - 1 cup green peas (frozen is fine) - 2 zucchini, diced - 1 can (15 oz) cannellini beans, drained - 1 cup fresh parsley, chopped - 3 cloves garlic, minced - 2 tbsp olive oil - 5 cups vegetable broth - 1/2 cup small whole-grain pasta (optional) - 3/4 tsp salt - 1/4 tsp black pepper METHOD Soften the garlic in the oil 1 minute, add the broth, pasta if using, and beans, simmer 8 minutes, then add the zucchini and peas for 4 minutes more, keeping everything bright, not army-drab. Stir in the parsley at the end. A pesto spoonful on top never hurt anyone. PROVIDES plant protein · fiber · lutein · apigenin · vitamin K · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R033 Purple Sweet Potato Soup serves 4 Harvest 100 foods: #047 Purple sweet potatoes, #026 Ginger, #055 Onions, #024 Lemons INGREDIENTS - 2 purple sweet potatoes (about 1 1/2 lb), peeled and cubed - 1 onion, diced - 1 tbsp fresh ginger, grated - 2 tbsp olive oil - 5 cups vegetable broth - 3/4 tsp salt - 1/4 cup coconut milk or plain kefir - 1 lemon, juiced METHOD Sweat the onion and ginger in the oil 5 minutes, add the potatoes, broth, and salt, simmer 20 minutes, blend, swirl in the coconut milk, and squeeze in the lemon. It comes out an implausible violet that needs no filter; the anthocyanins are the pigment and the point. PROVIDES anthocyanins · slow carbohydrate · gingerols · quercetin · vitamin C The Earth Diet · earthdietproject.com - - - R034 Leek & Cauliflower Velvet serves 4 Harvest 100 foods: #056 Leeks, #058 Cauliflower, #054 Garlic, #038 Extra-virgin olive oil INGREDIENTS - 3 leeks, white and light green parts, sliced and rinsed - 1 head cauliflower, cut into florets - 3 cloves garlic, sliced - 3 tbsp olive oil - 5 cups vegetable broth - 3/4 tsp salt - 1/2 tsp black pepper METHOD Sweat the leeks and garlic slowly in the oil 8 minutes, add the cauliflower, broth, and salt, simmer 15 minutes, blend, and finish with pepper. All the silk of a cream soup with the cream played by a crucifer. PROVIDES inulin · glucosinolates · allicin · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R035 Harvest Pumpkin Chili serves 5 Harvest 100 foods: #015 Pumpkin, #067 Chickpeas, #001 Tomatoes, cooked, #011 Paprika, #012 Cayenne INGREDIENTS - 1 can (15 oz) pumpkin purée - 2 cans (15 oz each) chickpeas, drained - 1 can (28 oz) diced tomatoes - 1 onion, diced - 3 cloves garlic, minced - 2 tbsp olive oil - 2 tsp smoked paprika - 2 tsp ground cumin - 1/4 tsp cayenne - 1 tsp salt - 2 cups vegetable broth - 1/2 cup plain Greek yogurt and 1/4 cup pumpkin seeds, to serve METHOD Sweat the onion and garlic in the oil 5 minutes, bloom the spices 1 minute, add the pumpkin, chickpeas, tomatoes, salt, and broth, and simmer 25 minutes. The pumpkin melts into the broth and makes it velvet while nobody is looking. Serve with yogurt and pumpkin seeds on top. PROVIDES carotenoids · potassium · fiber · plant protein · lycopene · capsaicin The Earth Diet · earthdietproject.com - - - R036 Sardine-Tomato Fisherman's Stew serves 2 Harvest 100 foods: #084 Sardines, #001 Tomatoes, cooked, #054 Garlic, #040 Parsley, #038 Extra-virgin olive oil INGREDIENTS - 2 tins (about 4 oz each) sardines in olive oil - 1 can (14 oz) crushed tomatoes - 4 cloves garlic, sliced - 2 tbsp olive oil - 1/4 tsp red chili flakes - 1/2 cup water - 1/4 cup fresh parsley, chopped - 2 thick slices crusty whole-grain bread METHOD Sizzle the garlic and chili in the oil 1 minute, add the tomatoes and water, simmer 10 minutes, slide in the sardines to warm 2 minutes, and shower with parsley. Serve over the bread. A three-dollar cioppino with omega-3s and edible-bone calcium built in. PROVIDES EPA & DHA omega-3s · calcium · lycopene · allicin · apigenin · vitamin K · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - IV. FROM THE SEA Fatty fish is the Earth Diet's non-negotiable protein: EPA and DHA omega-3s for the heart, the brain, and the skin, plus astaxanthin and edible-bone calcium from the small fish. Two servings a week is the floor the evidence keeps returning to, and sardines make it the cheapest floor in nutrition. R037 Sheet-Pan Salmon & Rainbow Vegetables serves 2 Harvest 100 foods: #083 Wild salmon, #030 Broccoli, #013 Carrots, #002 Red bell peppers, #038 Extra-virgin olive oil, #024 Lemons INGREDIENTS - 2 salmon fillets (6 oz each) - 2 cups broccoli florets - 2 carrots, sliced into coins - 1 red bell pepper, sliced - 3 tbsp olive oil - 1/2 tsp garlic powder - 1/2 tsp salt - 1/4 tsp black pepper - 1 lemon, half juiced and half in wedges METHOD Toss the vegetables with 2 tbsp of the oil, half the salt, and the garlic powder and roast at 425°F for 12 minutes, then add the salmon rubbed with the remaining oil, salt, and pepper and roast 10 to 12 more. Finish with lemon. One pan, five colors, zero excuses on a weeknight. PROVIDES EPA & DHA omega-3s · astaxanthin · sulforaphane · beta-carotene · vitamin C · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R038 Miso-Glazed Salmon serves 2 Harvest 100 foods: #083 Wild salmon, #093 Miso, #026 Ginger, #100 Raw honey INGREDIENTS - 2 salmon fillets (6 oz each) - 1 tbsp white miso - 1 tsp raw honey - 1 tsp fresh ginger, grated - 1 tsp rice vinegar - 1 tsp water METHOD Whisk the miso, honey, ginger, vinegar, and water into a glaze, brush it over the salmon, and broil 8 to 10 minutes until lacquered at the edges. The glaze caramelizes into something restaurants charge thirty dollars for. PROVIDES EPA & DHA omega-3s · astaxanthin · live cultures · gingerols · trace polyphenols The Earth Diet · earthdietproject.com - - - R039 Salmon-Avocado Nori Hand Rolls serves 2 Harvest 100 foods: #083 Wild salmon, #034 Avocado, #090 Nori & seaweed, #065 Brown rice, #081 Tahini & sesame INGREDIENTS - 6 oz cooked or smoked salmon, flaked - 1 ripe avocado, sliced - 1 1/2 cups warm cooked brown rice - 4 sheets nori, halved - 1 tbsp sesame seeds - 2 tbsp soy sauce or tamari, for dipping - 1 tsp rice vinegar, stirred into the rice METHOD Lay 3 tbsp of rice and a share of the fillings on each nori half, roll into a cone, and eat immediately while the seaweed still snaps. Dinner becomes assembly, and assembly becomes fun. PROVIDES EPA & DHA omega-3s · astaxanthin · monounsaturated fat · iodine · whole grain · calcium · sesamin The Earth Diet · earthdietproject.com - - - R040 Sardines on Toast, Lemon & Parsley serves 1 Harvest 100 foods: #084 Sardines, #024 Lemons, #040 Parsley, #097 Black pepper, #038 Extra-virgin olive oil INGREDIENTS - 1 tin (about 4 oz) sardines in olive oil - 2 slices whole-grain bread, toasted - 1 clove garlic, halved - 1/2 lemon - 2 tbsp fresh parsley, chopped - 1 pinch red chili flakes - 1/4 tsp black pepper - 1 tsp olive oil METHOD Rub the toast with the cut garlic, arrange the sardines, squeeze the lemon, scatter the parsley, chili, and pepper, and drizzle the oil. The single highest omega-per-dollar lunch in the Western world; eat it twice a week and the fish quota handles itself. PROVIDES EPA & DHA omega-3s · calcium · vitamin C · apigenin · vitamin K · piperine · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R041 Trout Almondine, Olive-Oil Style serves 2 Harvest 100 foods: #085 Rainbow trout, #070 Almonds, #024 Lemons, #040 Parsley, #038 Extra-virgin olive oil INGREDIENTS - 2 rainbow trout fillets (6 oz each) - 1/3 cup sliced almonds - 3 tbsp olive oil - 1 lemon, juiced - 2 tbsp fresh parsley, chopped - 1/2 tsp salt - 1/4 tsp black pepper METHOD Season the trout and pan-sear in 2 tbsp of the oil 3 minutes a side, remove, then toast the almonds in the remaining oil 1 minute and pour the whole fragrant pan over the fish with the lemon and parsley. Bistro dish, ten minutes. PROVIDES EPA & DHA omega-3s · vitamin E · magnesium · vitamin C · apigenin · vitamin K · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R042 Turmeric-Ginger Fish Curry serves 3 Harvest 100 foods: #085 Rainbow trout, #025 Turmeric, #026 Ginger, #001 Tomatoes, cooked, #054 Garlic INGREDIENTS - 1 lb trout or salmon, cut into 2-inch chunks - 1 can (14 oz) diced tomatoes - 1 can (14 oz) coconut milk - 1 onion, diced - 3 cloves garlic, minced - 1 tbsp fresh ginger, grated - 1 tsp ground turmeric - 1 tsp ground cumin - 1/2 tsp black pepper - 2 tbsp olive oil - 1 tsp salt - 1/4 cup fresh cilantro or parsley, chopped - 3 cups cooked brown or black rice, to serve METHOD Sweat the onion, garlic, and ginger in the oil 5 minutes, bloom the spices 30 seconds, add the tomatoes, coconut milk, and salt, and simmer 10 minutes. Slide in the fish for 5 minutes more, off the heat before it toughens. Serve over the rice with the herbs and let the sauce do the talking. PROVIDES EPA & DHA omega-3s · curcumin · gingerols · lycopene · allicin The Earth Diet · earthdietproject.com - - - R043 Oysters, Simply serves 2 Harvest 100 foods: #086 Oysters, #024 Lemons, #097 Black pepper INGREDIENTS - 12 fresh oysters - 1 lemon, cut into wedges - 1/4 tsp cracked black pepper - hot sauce, for the traditionalists METHOD Shuck (or have them shucked), squeeze, tip back. The densest zinc on earth, which your collagen-building enzymes will spend by morning. PROVIDES zinc · vitamin C · piperine The Earth Diet · earthdietproject.com - - - R044 Salmon-Leek Chowder, Bean-Creamed serves 4 Harvest 100 foods: #083 Wild salmon, #056 Leeks, #060 Cannellini beans, #040 Parsley INGREDIENTS - 1 lb salmon, cut into 1-inch chunks - 2 leeks, white and light green parts, sliced - 1 can (15 oz) cannellini beans, drained - 4 cups vegetable or fish broth, divided - 2 tbsp olive oil - 1 bay leaf - 3/4 tsp salt - 1/2 tsp black pepper - 1/4 cup fresh parsley, chopped METHOD Blend the beans smooth with 1 cup of the broth. Sweat the leeks in the oil 6 minutes, add the remaining broth, bean cream, bay, salt, and pepper, simmer 10 minutes, then poach the salmon 5. Finish with parsley. All the body of a cream chowder; the cream is beans and nobody can tell. PROVIDES EPA & DHA omega-3s · astaxanthin · inulin · fiber · plant protein · apigenin · vitamin K The Earth Diet · earthdietproject.com - - - R045 Black Rice Salmon Bowl with Kimchi serves 2 Harvest 100 foods: #083 Wild salmon, #051 Black rice, #090 Nori & seaweed, #091 Kimchi, #081 Tahini & sesame INGREDIENTS - 6 oz leftover cooked salmon, flaked - 1 1/2 cups cooked black rice, warm - 1/2 cup kimchi - 1 sheet nori, torn - 1 tsp sesame seeds - 3 tbsp Miso-Tahini House Dressing (R074) METHOD Build in layers, warm rice at the base, then salmon, kimchi, nori, sesame, and the dressing. Yesterday's dinner, today's better lunch, and the ferment quota met before noon. PROVIDES EPA & DHA omega-3s · astaxanthin · anthocyanins · whole grain · iodine · live cultures · glucosinolates · calcium · sesamin The Earth Diet · earthdietproject.com - - - R046 Mediterranean Baked Trout serves 2 Harvest 100 foods: #085 Rainbow trout, #001 Tomatoes, cooked, #053 Kalamata olives, #054 Garlic, #042 Rosemary INGREDIENTS - 2 rainbow trout fillets (6 oz each) - 1 1/2 cups cherry tomatoes - 1/3 cup Kalamata olives - 4 cloves garlic, sliced - 1 sprig fresh rosemary - 3 tbsp olive oil - 1/2 tsp salt - 1/4 tsp black pepper METHOD Everything on one baking dish, 400°F for 15 minutes until the tomatoes burst into their own sauce. Spoon the pan juices over whole grains and call it the Riviera. PROVIDES EPA & DHA omega-3s · lycopene · hydroxytyrosol · monounsaturated fat · allicin · carnosic acid The Earth Diet · earthdietproject.com - - - V. BEANS, GRAINS & EARTH MAINS Beans most nights and intact whole grains as the default carbohydrate: that is the single dietary habit every long-lived population on record shares. These mains are built so that fiber and plant protein carry dinner without anyone at the table feeling they were served a compromise. R047 Weeknight Chickpea-Spinach Sauté serves 2 Harvest 100 foods: #067 Chickpeas, #027 Spinach, #054 Garlic, #011 Paprika, #024 Lemons INGREDIENTS - 1 can (15 oz) chickpeas, drained and patted dry - 5 oz baby spinach (half a bag) - 3 cloves garlic, sliced - 1 tsp smoked paprika - 2 tbsp olive oil - 1/2 lemon, juiced - 1/2 tsp salt METHOD Crisp the chickpeas in the oil over medium-high heat 6 minutes with the garlic and paprika, wilt in the spinach 2 minutes, and finish with lemon and salt. Ten minutes, one pan, and beans on the table the way every Blue Zone does it. PROVIDES fiber · plant protein · lutein · folate · dietary nitrate · allicin · carotenoids · vitamin C The Earth Diet · earthdietproject.com - - - R048 Black Rice Buddha Bowl serves 2 Harvest 100 foods: #051 Black rice, #036 Edamame, #045 Purple cabbage, #013 Carrots, #081 Tahini & sesame, #026 Ginger INGREDIENTS - 1 1/2 cups cooked black rice - 1 cup shelled edamame, steamed - 1 cup purple cabbage, shredded - 1 carrot, shaved into ribbons - 1/4 cup Miso-Tahini House Dressing (R074) - 2 tbsp quick pickles or kimchi (optional) METHOD Arrange by color over the warm rice, pour the dressing, add anything pickled you have. It photographs like a magazine and eats like a nap-proof lunch. PROVIDES anthocyanins · whole grain · complete plant protein · isoflavones · glucosinolates · beta-carotene · calcium · sesamin · gingerols The Earth Diet · earthdietproject.com - - - R049 Lentil-Walnut Meatless Balls serves 4 Harvest 100 foods: #066 Lentils, #069 Walnuts, #061 Oats, #054 Garlic, #001 Tomatoes, cooked INGREDIENTS - 2 cups cooked brown or green lentils - 1 cup walnuts - 1/2 cup rolled oats - 2 cloves garlic - 1 tsp dried oregano - 1 egg (or 1 tbsp ground flax whisked with 3 tbsp water) - 1 tsp salt - 1/2 tsp black pepper - 2 cups simple tomato sauce METHOD Pulse everything but the sauce to a rough dough, roll into 16 balls, bake at 400°F for 20 minutes, then simmer briefly in the sauce. Fiber and omega-3s doing a convincing Sunday-gravy impression. PROVIDES iron · folate · fiber · omega-3 ALA · beta-glucan · allicin · lycopene The Earth Diet · earthdietproject.com - - - R050 Ginger-Garlic Tempeh Stir-Fry serves 2 Harvest 100 foods: #094 Tempeh, #030 Broccoli, #002 Red bell peppers, #026 Ginger, #054 Garlic, #081 Tahini & sesame INGREDIENTS - 1 block (8 oz) tempeh, cubed - 3 cups broccoli florets - 1 red bell pepper, sliced - 1 tbsp fresh ginger, grated - 3 cloves garlic, minced - 2 tbsp soy sauce or tamari - 1 tsp rice vinegar - 2 tbsp olive or avocado oil - 1 tbsp sesame seeds - 1/4 cup water METHOD Brown the tempeh in 1 tbsp of the oil 5 minutes for chew and set aside, wok the vegetables hot and fast in the remaining oil 4 minutes with the water to steam, add the ginger and garlic for 1 minute, then return the tempeh with the soy and vinegar. Finish with sesame. Fermented soy protein with its fiber still on board. PROVIDES fermented protein · fiber · sulforaphane · vitamin C · gingerols · allicin · calcium · sesamin The Earth Diet · earthdietproject.com - - - R051 Farro Risotto with Mushrooms serves 3 Harvest 100 foods: #063 Farro, #057 Mushrooms, #056 Leeks, #038 Extra-virgin olive oil INGREDIENTS - 1 cup farro - 1 lb mushrooms, sliced - 1 leek, white and light green parts, sliced - 3 tbsp olive oil - 4 to 5 cups warm vegetable broth - 1/2 tsp salt - 1/2 tsp black pepper - 1/4 cup grated Parmesan (optional) METHOD Brown the mushrooms hard in 2 tbsp of the oil and set aside, soften the leek in the rest, add the farro and a ladle of broth, and treat it like arborio, stirring and adding broth as it absorbs, about 30 minutes. Fold the mushrooms back in with salt, pepper, and Parmesan. Umami depth without a single processed shortcut. PROVIDES whole grain · fiber · ergothioneine · inulin · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R052 Stuffed Peppers, Quinoa & Black Bean serves 4 Harvest 100 foods: #002 Red bell peppers, #064 Quinoa, #052 Black beans, #001 Tomatoes, cooked, #012 Cayenne INGREDIENTS - 4 bell peppers, halved and seeded - 2 cups cooked quinoa - 1 can (15 oz) black beans, drained - 1 cup tomato sauce, plus 1/2 cup for the dish - 1 tsp ground cumin - 1/4 tsp cayenne - 1/2 tsp salt - 1/4 cup fresh cilantro or parsley, chopped METHOD Mix the quinoa, beans, 1 cup sauce, spices, and salt, mound into the peppers set in a dish with the extra sauce, bake covered at 400°F for 30 minutes and uncovered 10 more. Top with herbs. The pepper is the bowl; the bowl is edible; the future is now. PROVIDES vitamin C · complete plant protein · fiber · plant protein · lycopene · capsaicin The Earth Diet · earthdietproject.com - - - R053 Eggplant Steaks, Tahini & Pomegranate serves 2 Harvest 100 foods: #048 Eggplant, #081 Tahini & sesame, #007 Pomegranate, #040 Parsley, #038 Extra-virgin olive oil INGREDIENTS - 1 large eggplant, cut into 1-inch slabs, skin on - 3 tbsp olive oil - 1/2 tsp salt - 3 tbsp tahini - 1 1/2 tbsp fresh lemon juice - 2 to 3 tbsp water - 1/4 cup pomegranate seeds - 2 tbsp fresh parsley, chopped METHOD Brush the slabs with oil and salt and roast at 450°F until deeply bronzed, about 25 minutes. Whisk the tahini with lemon and water until pourable, then sauce and jewel the steaks. The nasunin lives in that purple skin, so leave it on. PROVIDES nasunin · calcium · sesamin · punicalagins · apigenin · vitamin K · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R054 Sweet Potato & Black Bean Tacos serves 3 Harvest 100 foods: #014 Sweet potatoes, #052 Black beans, #045 Purple cabbage, #034 Avocado, #024 Lemons INGREDIENTS - 2 sweet potatoes, cubed (about 4 cups) - 2 tbsp olive oil - 1 tsp ground cumin - 1/2 tsp salt - 1 can (15 oz) black beans, warmed - 2 cups purple cabbage, shredded - 1 tbsp fresh lemon or lime juice - 1 ripe avocado, sliced - 6 corn or whole-wheat tortillas, warmed METHOD Roast the sweet potatoes with the oil, cumin, and salt at 425°F for 25 minutes. Toss the cabbage with the citrus for a quick slaw. Assemble hot on warm with the beans and avocado. Sweet, earthy, crunchy, creamy: four textures per bite and a full rainbow per taco. PROVIDES beta-carotene · slow carbohydrate · fiber · plant protein · anthocyanins · glucosinolates · monounsaturated fat · vitamin C The Earth Diet · earthdietproject.com - - - R055 Cannellini Braised in Tomato & Rosemary serves 3 Harvest 100 foods: #060 Cannellini beans, #001 Tomatoes, cooked, #042 Rosemary, #054 Garlic, #038 Extra-virgin olive oil INGREDIENTS - 2 cans (15 oz each) cannellini beans, drained - 1 can (14 oz) crushed tomatoes - 1 sprig fresh rosemary - 4 cloves garlic, sliced - 1/4 cup olive oil - 1/4 tsp red chili flakes - 1/2 tsp salt - 3 slices crusty whole-grain bread, toasted and rubbed with garlic METHOD Warm the garlic, rosemary, and chili in the oil 2 minutes, add the beans, tomatoes, and salt, and simmer 20 lazy minutes until the sauce clings. Spoon over the toast; this is beans as the main event, unapologetically. PROVIDES fiber · plant protein · lycopene · carnosic acid · allicin · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R056 Barley Fried Rice serves 2 Harvest 100 foods: #062 Barley, #037 Green peas, #013 Carrots, #087 Eggs, #026 Ginger, #054 Garlic INGREDIENTS - 2 cups cooked pearl barley, cooled - 1/2 cup green peas - 1 carrot, diced small - 2 eggs, beaten - 1 tbsp fresh ginger, grated - 2 cloves garlic, minced - 2 tbsp soy sauce or tamari - 2 tbsp olive or avocado oil - 2 scallions, sliced METHOD Scramble the eggs in 1 tbsp of the oil and set aside, wok the carrot and peas in the rest 3 minutes, add the ginger and garlic 1 minute, then the barley hot and the soy. Return the eggs and finish with scallions. Chewier than rice, twice the fiber, same takeout joy. PROVIDES beta-glucan · plant protein · fiber · beta-carotene · choline · lutein · complete protein · gingerols · allicin The Earth Diet · earthdietproject.com - - - R057 Broccoli-Sardine Whole-Grain Pasta serves 2 Harvest 100 foods: #030 Broccoli, #084 Sardines, #054 Garlic, #024 Lemons, #097 Black pepper INGREDIENTS - 6 oz whole-grain pasta - 1 head broccoli, cut into small florets - 1 tin (about 4 oz) sardines in olive oil - 4 cloves garlic, sliced - 2 tbsp olive oil - 1/4 tsp red chili flakes - 1/2 lemon, zested and juiced - 1/2 tsp black pepper - 1/2 cup pasta cooking water METHOD Boil the pasta, adding the broccoli for its last 4 minutes, then toss all of it in a pan where the garlic, chili, and sardines have melted into the oil, loosening with pasta water. Finish with lemon and pepper. Sicily's frugal masterpiece, omega-loaded. PROVIDES sulforaphane · EPA & DHA omega-3s · calcium · allicin · vitamin C · piperine The Earth Diet · earthdietproject.com - - - R058 Shakshuka for Any Hour serves 2 Harvest 100 foods: #001 Tomatoes, cooked, #002 Red bell peppers, #087 Eggs, #011 Paprika, #012 Cayenne, #054 Garlic INGREDIENTS - 1 can (28 oz) crushed tomatoes - 1 red bell pepper, diced - 1 onion, diced - 3 cloves garlic, minced - 2 tbsp olive oil - 1 tsp smoked paprika - 1 tsp ground cumin - 1/4 tsp cayenne - 1/2 tsp salt - 4 eggs - 1/4 cup fresh parsley, chopped METHOD Sweat the onion and pepper in the oil 6 minutes, add the garlic and spices 1 minute, pour in the tomatoes and salt, simmer 10 minutes, crater the sauce, crack in the eggs, and cover until just set, about 6 minutes. Shower with parsley. Breakfast, lunch, or a 5:30 dinner; the pan does not care what time it is. PROVIDES lycopene · vitamin C · choline · lutein · complete protein · carotenoids · capsaicin · allicin The Earth Diet · earthdietproject.com - - - VI. VEGETABLES, ROASTED & RAISED High heat concentrates sugars and pigments, and a side dish that people fight over is how half the plate becomes vegetables without a lecture. Roasting also keeps the fat-soluble carotenoids in play, especially when the vegetables arrive glossy with olive oil. R059 Roasted Broccoli, Lemon & Garlic serves 2 Harvest 100 foods: #030 Broccoli, #024 Lemons, #054 Garlic, #038 Extra-virgin olive oil INGREDIENTS - 1 head broccoli, cut into florets - 2 tbsp olive oil - 3 cloves garlic, sliced - 1/2 lemon - 1/4 tsp red chili flakes - 1/4 tsp salt METHOD Toss the broccoli with oil and salt and roast hot, 425°F for 20 minutes, until the edges char and crisp; the garlic joins for the last 8. Finish with lemon and chili. Sulforaphane never tasted this much like fries. PROVIDES sulforaphane · vitamin C · allicin · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R060 Honey-Roast Carrots with Pistachio serves 3 Harvest 100 foods: #013 Carrots, #100 Raw honey, #071 Pistachios, #038 Extra-virgin olive oil INGREDIENTS - 1 lb carrots, halved lengthwise - 2 tbsp olive oil - 1 tsp raw honey - 1/4 cup pistachios, crushed - 2 tbsp fresh parsley, chopped - 1/4 tsp salt METHOD Roast the carrots with the oil and salt 25 minutes at 425°F, glazing with the honey for the final 5, then shower with pistachios and parsley. Carotene, dressed for company. PROVIDES beta-carotene · trace polyphenols · lutein · plant protein · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R061 Brussels, Blistered, Balsamic & Walnut serves 3 Harvest 100 foods: #031 Brussels sprouts, #069 Walnuts, #038 Extra-virgin olive oil INGREDIENTS - 1 lb Brussels sprouts, halved - 2 tbsp olive oil - 1/4 tsp salt - 1 tbsp balsamic vinegar - 1/3 cup walnuts, toasted and chopped METHOD Toss with oil and salt, set cut-side down on a hot sheet pan, and roast at 425°F untouched for 20 minutes so they bronze. The balsamic hits the hot pan and becomes a glaze on contact; add the walnuts and serve. PROVIDES fiber · vitamin K · glucosinolates · omega-3 ALA · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R062 Whole-Roasted Purple Cauliflower, Turmeric Oil serves 4 Harvest 100 foods: #046 Purple cauliflower, #025 Turmeric, #038 Extra-virgin olive oil, #054 Garlic INGREDIENTS - 1 head purple cauliflower, leaves trimmed - 1/4 cup olive oil - 1 tsp ground turmeric - 1/2 tsp garlic powder - 1/2 tsp black pepper - 1/2 tsp salt METHOD Whisk the oil with the spices and salt, brush the whole head generously, and roast at 400°F for 45 to 55 minutes until a knife slides in, basting once. Carve at the table like a roast. Two pigment systems, one centerpiece. PROVIDES anthocyanins · glucosinolates · curcumin · oleic acid · olive polyphenols · allicin The Earth Diet · earthdietproject.com - - - R063 Ten-Minute Garlic Spinach serves 2 Harvest 100 foods: #027 Spinach, #054 Garlic, #038 Extra-virgin olive oil, #024 Lemons INGREDIENTS - 10 oz baby spinach (one big bag) - 3 cloves garlic, sliced - 2 tbsp olive oil - 1/2 lemon - 1/4 tsp salt METHOD Warm the garlic in the oil until fragrant, 1 minute, add the spinach in handfuls until just collapsed, 3 minutes, then lemon, salt, done. The side that fits beside literally every main in this book. PROVIDES lutein · folate · dietary nitrate · allicin · oleic acid · olive polyphenols · vitamin C The Earth Diet · earthdietproject.com - - - R064 Roasted Beets on Garlic Yogurt serves 3 Harvest 100 foods: #008 Beets, #088 Greek yogurt, #054 Garlic, #069 Walnuts, #038 Extra-virgin olive oil INGREDIENTS - 3 medium beets, roasted, peeled, and sliced - 1 cup plain Greek yogurt - 1 clove garlic, grated - 1/4 cup walnuts, toasted - 1 tbsp olive oil - 1 tbsp fresh dill, chopped - 1/4 tsp salt METHOD Stir the garlic and salt into the yogurt, swoosh it across the plate, pile the warm beets on, scatter the walnuts and dill, and drizzle the oil. Restaurant plating, dorm-level effort. PROVIDES dietary nitrate · live cultures · protein · allicin · omega-3 ALA · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R065 Blistered Asparagus, Egg Mimosa serves 2 Harvest 100 foods: #032 Asparagus, #087 Eggs, #024 Lemons, #038 Extra-virgin olive oil INGREDIENTS - 1 bunch asparagus (about 1 lb), trimmed - 1 tbsp olive oil - 1 hard-boiled egg - 1/2 lemon - 1/4 tsp black pepper - 1/4 tsp salt METHOD Sear the spears in a screaming-hot pan with the oil 4 minutes, then grate the egg over the top like snow and finish with lemon, salt, and pepper. Prebiotic fiber below, choline above. PROVIDES inulin · folate · choline · lutein · complete protein · vitamin C · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R066 Miso-Glazed Eggplant serves 2 Harvest 100 foods: #048 Eggplant, #093 Miso, #081 Tahini & sesame, #026 Ginger, #100 Raw honey INGREDIENTS - 1 large eggplant, halved lengthwise and cross-hatched - 2 tbsp olive oil - 1 tbsp white miso - 1 tsp raw honey - 1 tsp fresh ginger, grated - 1 tbsp water - 1 tbsp sesame seeds METHOD Brush the halves with oil and roast cut-side up at 425°F for 20 minutes, whisk the miso, honey, ginger, and water into a glaze, brush it on, and broil 2 minutes until bubbling and dark. Scatter sesame. Nasu dengaku: the dish that converts eggplant skeptics. PROVIDES nasunin · live cultures · calcium · sesamin · gingerols · trace polyphenols The Earth Diet · earthdietproject.com - - - R067 Cinnamon-Roast Sweet Potato Wedges serves 3 Harvest 100 foods: #014 Sweet potatoes, #095 Cinnamon, #011 Paprika, #038 Extra-virgin olive oil INGREDIENTS - 2 sweet potatoes, cut into wedges - 2 tbsp olive oil - 1/2 tsp ground cinnamon - 1/2 tsp smoked paprika - 1/2 tsp salt METHOD Toss and roast at 425°F for 30 minutes, flipping once. Sweet-smoky wedges that make the fryer feel unnecessary. PROVIDES beta-carotene · slow carbohydrate · cinnamon polyphenols · carotenoids · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R068 Charred Sesame Purple Cabbage serves 3 Harvest 100 foods: #045 Purple cabbage, #081 Tahini & sesame, #026 Ginger, #054 Garlic INGREDIENTS - 1/2 head purple cabbage, cut into thick wedges - 2 tbsp olive oil - 1/4 tsp salt - 2 tbsp tahini - 1 tsp fresh ginger, grated - 1 small clove garlic, grated - 1 tbsp fresh lemon juice - 2 tbsp water - 1 tbsp sesame seeds METHOD Brush the wedges with oil and salt and roast at 450°F until the edges blacken, about 25 minutes. Whisk the tahini, ginger, garlic, lemon, and water into a drizzle, sauce the wedges, and finish with sesame. Cabbage at its most dramatic and least boiled. PROVIDES anthocyanins · glucosinolates · calcium · sesamin · gingerols · allicin The Earth Diet · earthdietproject.com - - - R069 Leeks Braised in Olive Oil & Lemon serves 3 Harvest 100 foods: #056 Leeks, #038 Extra-virgin olive oil, #024 Lemons INGREDIENTS - 3 leeks, halved lengthwise and rinsed well - 1/4 cup olive oil - 1/2 cup vegetable broth - 1/2 lemon - 1/4 tsp salt - 1/4 tsp black pepper METHOD Brown the cut sides in the oil 4 minutes, add the broth and salt, lid on, 15 gentle minutes until silky. Finish with lemon and pepper. Inulin for the microbes, silk for you. PROVIDES inulin · oleic acid · olive polyphenols · vitamin C The Earth Diet · earthdietproject.com - - - R070 Rosemary Roast Mushrooms & Onions serves 3 Harvest 100 foods: #057 Mushrooms, #055 Onions, #042 Rosemary, #038 Extra-virgin olive oil INGREDIENTS - 1 lb mushrooms, halved - 1 onion, cut into petals - 2 sprigs fresh rosemary, leaves chopped - 3 tbsp olive oil - 1/2 tsp salt - 1/4 tsp black pepper - 1 tbsp balsamic vinegar METHOD Toss with the oil, rosemary, salt, and pepper and roast hot and not too crowded, 425°F for 25 minutes, then splash with balsamic. Ergothioneine plus quercetin, tasting like the forest floor's greatest hits. PROVIDES ergothioneine · quercetin · carnosic acid · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - VII. THE FERMENT SHELF & SMALL PLATES In the Stanford trial, ten weeks of daily fermented food raised microbiome diversity and lowered nineteen inflammatory markers. This course makes the ferments at home for pennies and builds the sauces and dips that make raw vegetables disappear from the refrigerator. R071 Quick Red Kimchi-Style Cabbage makes 1 quart jar Harvest 100 foods: #091 Kimchi, #045 Purple cabbage, #054 Garlic, #026 Ginger, #012 Cayenne INGREDIENTS - 1/2 head purple cabbage, chopped (about 6 cups) - 1 1/2 tbsp sea salt - 4 cloves garlic, minced - 1 tbsp fresh ginger, grated - 1 to 2 tbsp gochugaru or 1 tsp cayenne - 2 scallions, sliced METHOD Salt the cabbage and squeeze hard for 5 minutes until it weeps, mix in the aromatics, pack tight in a clean quart jar under its own brine, and let it sit at room temperature 3 to 5 days, burping daily, before refrigerating. Your dinner ferment, homemade for pennies. PROVIDES live cultures · glucosinolates · anthocyanins · allicin · gingerols · capsaicin The Earth Diet · earthdietproject.com - - - R072 One-Jar Purple Sauerkraut makes 1 quart jar Harvest 100 foods: #092 Sauerkraut, #045 Purple cabbage INGREDIENTS - 1/2 head purple cabbage, finely shredded (about 6 cups) - 1 tbsp sea salt METHOD Massage the cabbage with the salt until dripping, pack under its brine, weight it with an outer cabbage leaf, and wait 1 to 2 weeks at room temperature, tasting as you go. Cabbage, salt, and time: the oldest recipe on earth still working. PROVIDES live cultures · anthocyanins · glucosinolates The Earth Diet · earthdietproject.com - - - R073 Kimchi-Scallion Egg Pancakes serves 2 Harvest 100 foods: #091 Kimchi, #087 Eggs, #055 Onions, #038 Extra-virgin olive oil INGREDIENTS - 1 cup kimchi, chopped - 2 eggs - 1/2 cup whole-grain flour - 2 tbsp kimchi brine - 2 scallions, sliced - 2 tbsp olive oil METHOD Stir into a loose batter and fry in the oil as small crisp-edged pancakes, 3 minutes a side. The gateway dish for anyone who claims not to like ferments. PROVIDES live cultures · glucosinolates · choline · lutein · complete protein · quercetin · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R074 Miso-Tahini House Dressing makes about 1/2 cup Harvest 100 foods: #093 Miso, #081 Tahini & sesame, #026 Ginger, #024 Lemons INGREDIENTS - 2 tbsp tahini - 1 tbsp white miso - 1 tsp fresh ginger, grated - 1 1/2 tbsp fresh lemon juice - 3 to 4 tbsp water, to a pourable consistency METHOD Whisk until creamy. This is the dressing referenced all over this book; it keeps a week and makes raw vegetables disappear from the refrigerator. PROVIDES live cultures · calcium · sesamin · gingerols · vitamin C The Earth Diet · earthdietproject.com - - - R075 Whipped White Bean & Rosemary Dip makes 2 cups Harvest 100 foods: #060 Cannellini beans, #042 Rosemary, #054 Garlic, #038 Extra-virgin olive oil, #024 Lemons INGREDIENTS - 1 can (15 oz) cannellini beans, drained - 1 small clove garlic - 1 sprig fresh rosemary, leaves only - 1/4 cup olive oil - 1 1/2 tbsp fresh lemon juice - 1/4 tsp salt - 2 tbsp water METHOD Blend until cloudlike, streaming in the oil and water. Serve with every raw vegetable in the crisper; hummus's silkier cousin. PROVIDES fiber · plant protein · carnosic acid · allicin · oleic acid · olive polyphenols · vitamin C The Earth Diet · earthdietproject.com - - - R076 Classic Hummus, Extra Lemon makes 2 cups Harvest 100 foods: #067 Chickpeas, #081 Tahini & sesame, #024 Lemons, #054 Garlic, #038 Extra-virgin olive oil INGREDIENTS - 1 can (15 oz) chickpeas, drained - 1/4 cup tahini - 1 large lemon, juiced (about 3 tbsp) - 1 clove garlic - 1/2 tsp ground cumin - 1/2 tsp salt - 3 to 4 tbsp ice water - 1 tbsp olive oil and a pinch of paprika, to finish METHOD Blend long, 2 full minutes, adding the ice water until it lightens in color and whips. The ice water is the entire secret; the paprika on top is the flag. PROVIDES fiber · plant protein · calcium · sesamin · vitamin C · allicin · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R077 Guacamole of Record serves 4 Harvest 100 foods: #034 Avocado, #001 Tomatoes, cooked, #055 Onions, #012 Cayenne, #024 Lemons INGREDIENTS - 3 ripe avocados - 1 tomato, diced - 2 tbsp onion, minced - 2 tbsp fresh lemon or lime juice - 1/4 tsp cayenne - 1/2 tsp salt - 2 tbsp fresh cilantro, chopped (optional) METHOD Mash coarse, fold, taste, add more citrus than you think. Monounsaturated fat that doubles the carotenoid absorption of everything dipped in it. PROVIDES monounsaturated fat · lycopene · quercetin · capsaicin · vitamin C The Earth Diet · earthdietproject.com - - - R078 Garlic-Yogurt Sauce, the Standby makes 1 cup Harvest 100 foods: #088 Greek yogurt, #054 Garlic, #040 Parsley, #024 Lemons, #038 Extra-virgin olive oil INGREDIENTS - 1 cup plain Greek yogurt - 1 clove garlic, grated - 2 tbsp fresh parsley, chopped - 1 tbsp fresh lemon juice - 1 tbsp olive oil - 1/4 tsp salt METHOD Stir and rest 10 minutes for the garlic to mellow. The white sauce for the beets, the wedges, the shakshuka, the tacos; probiotic and shameless. PROVIDES live cultures · protein · allicin · apigenin · vitamin K · vitamin C · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - VIII. SNACKS & TRAVEL FUEL The vending machine is where good diets die. These snacks are the counteroffer: nuts in rotation, whole grains with real crunch, fruit with fat so the carotenoids absorb, and nothing with an ingredient list you cannot picture growing. R079 The Rotation Trail Mix makes 6 cups Harvest 100 foods: #069 Walnuts, #070 Almonds, #071 Pistachios, #072 Pecans, #073 Hazelnuts, #074 Brazil nuts, #075 Peanuts, #099 Dark chocolate, 70%+ INGREDIENTS - 1 cup walnuts - 1 cup almonds - 1 cup pistachios - 1 cup pecans - 3/4 cup hazelnuts - 3/4 cup peanuts - 6 Brazil nuts, chopped - 1/2 cup 70 percent dark chocolate, chopped METHOD Mix, jar, and ration into 1/4-cup bags for the pack or the car. Every nut on the list in one scoop, and the chocolate keeps morale high at mile eight. PROVIDES omega-3 ALA · vitamin E · magnesium · lutein · plant protein · flavonoids · folate · selenium · monounsaturated fat · cocoa flavanols The Earth Diet · earthdietproject.com - - - R080 Rosemary-Paprika Popcorn serves 3 Harvest 100 foods: #068 Popcorn, air-popped, #042 Rosemary, #011 Paprika, #038 Extra-virgin olive oil INGREDIENTS - 1/2 cup popcorn kernels - 2 tbsp olive oil, plus 1 tsp to finish - 1 tbsp fresh rosemary, minced - 1 tsp smoked paprika - 1/2 tsp salt METHOD Pop the kernels in the oil in a lidded pot, then toss with the rosemary, paprika, salt, and the last teaspoon of oil while hot. A whole-grain snack wearing a steakhouse cologne. PROVIDES whole grain · carnosic acid · carotenoids · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R081 Crispy Roasted Chickpeas makes 2 cups Harvest 100 foods: #067 Chickpeas, #011 Paprika, #012 Cayenne, #038 Extra-virgin olive oil INGREDIENTS - 1 can (15 oz) chickpeas, drained and dried very well - 1 tbsp olive oil - 1 tsp smoked paprika - 1/4 tsp cayenne - 1/2 tsp salt METHOD Toss and roast at 400°F for 30 to 35 minutes, shaking twice, until they rattle. The crouton, the bar snack, and the protein hit, unified. PROVIDES fiber · plant protein · carotenoids · capsaicin · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R082 Cinnamon-Chili Pumpkin Seeds makes 1 1/2 cups Harvest 100 foods: #079 Pumpkin seeds, #095 Cinnamon, #012 Cayenne, #038 Extra-virgin olive oil INGREDIENTS - 1 1/2 cups raw pumpkin seeds - 1 tsp olive oil - 1/2 tsp ground cinnamon - 1 pinch cayenne - 1/4 tsp salt METHOD Toast in a dry-ish pan over medium heat 5 minutes until they pop and puff, then toss with the oil and spices. Zinc for the collagen enzymes, crunch for the 3 p.m. slump. PROVIDES zinc · cinnamon polyphenols · capsaicin · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - R083 Apple & Peanut Butter, the Honest Classic serves 1 Harvest 100 foods: #010 Red apples, #075 Peanuts, #095 Cinnamon INGREDIENTS - 1 crisp red apple, sliced - 2 tbsp natural peanut butter - 1/4 tsp ground cinnamon METHOD Slice, dip, dust. Not everything needs reinventing; some things only need cinnamon. PROVIDES quercetin · pectin · plant protein · monounsaturated fat · cinnamon polyphenols The Earth Diet · earthdietproject.com - - - R084 Banana-Oat Two-Bite Cookies makes 12 Harvest 100 foods: #059 Bananas, #061 Oats, #069 Walnuts, #095 Cinnamon INGREDIENTS - 2 very ripe bananas, mashed - 1 cup rolled oats - 1/3 cup walnuts, chopped - 1/2 tsp ground cinnamon - 1 pinch salt METHOD Mix, drop in 12 mounds on a lined sheet, and bake at 350°F for 14 minutes. No added sugar and none missed; the bananas carry it. PROVIDES potassium · resistant starch · beta-glucan · omega-3 ALA · cinnamon polyphenols The Earth Diet · earthdietproject.com - - - R085 Prune-Cocoa Energy Balls makes 14 Harvest 100 foods: #049 Plums & prunes, #061 Oats, #069 Walnuts, #099 Dark chocolate, 70%+, #076 Chia seeds INGREDIENTS - 1 cup pitted prunes - 1/2 cup rolled oats - 1/2 cup walnuts - 2 tbsp unsweetened dark cocoa powder - 1 tbsp chia seeds - 1 pinch salt - 1 to 2 tsp water, if needed METHOD Pulse to a sticky rubble, roll into 14 balls, and chill 30 minutes. Bone-friendly prunes doing an impression of a brownie truffle, convincingly. PROVIDES polyphenols · bone support · beta-glucan · omega-3 ALA · cocoa flavanols · fiber The Earth Diet · earthdietproject.com - - - R086 Nori Crisps with Sesame serves 2 Harvest 100 foods: #090 Nori & seaweed, #081 Tahini & sesame, #038 Extra-virgin olive oil INGREDIENTS - 4 sheets nori - 1 tsp olive oil - 1 tsp sesame seeds - 1 pinch salt METHOD Brush the sheets lightly with oil, scatter the sesame and salt, bake at 300°F for 8 to 10 minutes until shatter-crisp, and snap into shards. Iodine as a chip; the ocean's answer to the vending machine. PROVIDES iodine · calcium · sesamin · oleic acid · olive polyphenols The Earth Diet · earthdietproject.com - - - IX. SIPS Liquid sugar is the fastest route to glycation and the easiest one to close. These six drinks cover the whole day: coffee and green tea in the morning window, sparkling citrus where soda used to live, and warm or tart evening cups that work with the body's wind-down instead of against it. R087 Green Tea, Properly; Matcha, Whisked serves 1 Harvest 100 foods: #039 Green tea & matcha INGREDIENTS - 1 tsp loose green tea or 1 tsp ceremonial matcha - 8 oz water at 170°F, never boiling METHOD Steep the leaves 2 minutes, or whisk the matcha in a zigzag until foamy. Cooler water keeps the EGCG intact and the cup sweet instead of bitter; drink it before noon alongside the caffeine curfew. PROVIDES EGCG The Earth Diet · earthdietproject.com - - - R088 Golden Milk, Evening Issue serves 1 Harvest 100 foods: #025 Turmeric, #026 Ginger, #095 Cinnamon, #097 Black pepper, #100 Raw honey INGREDIENTS - 1 cup milk of choice - 1/2 tsp ground turmeric - 1/2 tsp fresh ginger, grated - 1/4 tsp ground cinnamon - 1 pinch black pepper - 1/2 tsp raw honey METHOD Warm gently, whisk, and sip slowly after the sauna. The pepper is doing pharmacology; the ritual is doing the wind-down. PROVIDES curcumin · gingerols · cinnamon polyphenols · piperine · trace polyphenols The Earth Diet · earthdietproject.com - - - R089 Tart Cherry Nightcap serves 1 Harvest 100 foods: #005 Tart cherries INGREDIENTS - 4 oz unsweetened tart cherry juice (or 1/2 cup tart cherries) - 4 oz sparkling water - ice METHOD Pour over ice and take it an hour before bed. Tart cherry carried modest sleep improvements in small trials; either way it beats what nightcaps used to mean. PROVIDES melatonin · anthocyanins The Earth Diet · earthdietproject.com - - - R090 Citrus-Ginger Sparkler serves 1 Harvest 100 foods: #024 Lemons, #018 Oranges, #026 Ginger INGREDIENTS - 1/2 lemon, juiced - 1/2 orange, juiced - 3 thin coins fresh ginger - 8 oz sparkling water - ice METHOD Muddle the ginger with the juices, add ice and sparkling water, and stir. Drink anywhere a soda used to live. The sugar swap that makes quitting feel like gaining something. PROVIDES vitamin C · hesperidin · gingerols The Earth Diet · earthdietproject.com - - - R091 The Better Morning Coffee serves 1 Harvest 100 foods: #098 Coffee, #095 Cinnamon INGREDIENTS - 2 tbsp ground coffee - 1/4 tsp ground cinnamon, shaken into the grounds - 10 oz hot water METHOD Brew however you love it with the cinnamon in the grounds; it perfumes the whole cup and retires the sweetener. Take it outside within the first hour: caffeine and circadian light, one sitting, last cup by noon. PROVIDES coffee polyphenols · cinnamon polyphenols The Earth Diet · earthdietproject.com - - - R092 Kefir-Mango Lassi serves 1 Harvest 100 foods: #089 Kefir, #019 Mango, #095 Cinnamon INGREDIENTS - 1 cup plain kefir - 1/2 cup frozen mango - 1 pinch ground cinnamon or cardamom - 1 tsp fresh lemon juice METHOD Blend until it froths. Probiotics wearing a sweet disguise; the afternoon pick-me-up that also tends the garden within. PROVIDES probiotics · vitamin A · vitamin C · cinnamon polyphenols The Earth Diet · earthdietproject.com - - - X. SWEET ENDINGS Dessert is not the enemy; refined sugar is. Every ending here comes from fruit, nuts, whole grains, and 70-percent cacao, with honey measured in threads rather than cups. Give your palate three weeks and these taste like indulgence, because they are. R093 Dark Chocolate Bark with Everything makes 1 slab (about 12 shards) Harvest 100 foods: #099 Dark chocolate, 70%+, #071 Pistachios, #079 Pumpkin seeds, #018 Oranges INGREDIENTS - 7 oz (two bars) 70 percent or darker chocolate - 1/4 cup pistachios, chopped - 2 tbsp pumpkin seeds - 1 tsp orange zest - 1/4 tsp flaky salt METHOD Melt the chocolate gently, pour thin on parchment, scatter the toppings, chill 30 minutes, and shatter. Flavanols with a crackle; two shards is dessert and it is enough. PROVIDES cocoa flavanols · lutein · plant protein · zinc · vitamin C · hesperidin The Earth Diet · earthdietproject.com - - - R094 Baked Apples, Walnut-Stuffed serves 4 Harvest 100 foods: #010 Red apples, #069 Walnuts, #061 Oats, #095 Cinnamon, #096 Clove, #100 Raw honey INGREDIENTS - 4 apples, cored - 1/2 cup walnuts, chopped - 1/4 cup rolled oats - 1 tsp ground cinnamon - 1 pinch ground clove - 4 tsp raw honey (1 tsp per apple) - 1/2 cup water for the dish METHOD Mix the walnuts, oats, and spices, stuff the apples, drizzle each with its teaspoon of honey, splash the water in the dish, and bake at 375°F for 40 minutes until slumped and fragrant. The house smells like the holidays; the dessert is mostly fruit and fiber. PROVIDES quercetin · pectin · omega-3 ALA · beta-glucan · cinnamon polyphenols · eugenol · trace polyphenols The Earth Diet · earthdietproject.com - - - R095 Roasted Figs with Yogurt & Honey serves 2 Harvest 100 foods: #050 Figs, #088 Greek yogurt, #100 Raw honey, #069 Walnuts INGREDIENTS - 6 fresh figs, halved - 1 tsp raw honey - 1 cup plain Greek yogurt - 1/4 cup walnuts, toasted METHOD Roast the figs cut-side up at 400°F for 10 minutes until jammy, then land them on the cold yogurt with the walnuts and the thread of honey. Hot-cold, sweet-tart, done in the time the oven takes to sigh. PROVIDES fiber · potassium · live cultures · protein · trace polyphenols · omega-3 ALA The Earth Diet · earthdietproject.com - - - R096 Chocolate-Chia Pudding serves 2 Harvest 100 foods: #076 Chia seeds, #099 Dark chocolate, 70%+, #059 Bananas, #095 Cinnamon INGREDIENTS - 4 tbsp chia seeds - 1 1/2 cups milk of choice - 2 tbsp unsweetened dark cocoa powder - 1/2 ripe banana, mashed - 1/4 tsp ground cinnamon - 1 pinch salt METHOD Whisk hard, rest 10 minutes, whisk again, and chill 2 hours. Ten grams of fiber impersonating chocolate mousse and getting away with it. PROVIDES fiber · omega-3 ALA · cocoa flavanols · potassium · resistant starch · cinnamon polyphenols The Earth Diet · earthdietproject.com - - - R097 Berry Crumble, Oat-Pecan Top serves 4 Harvest 100 foods: #043 Blueberries, #044 Blackberries, #061 Oats, #072 Pecans, #095 Cinnamon, #100 Raw honey INGREDIENTS - 2 cups blueberries - 2 cups blackberries - 1 tbsp fresh lemon juice - 1 cup rolled oats - 1/2 cup pecans, chopped - 1 tsp ground cinnamon - 2 tbsp olive oil - 1 tbsp raw honey - 1 pinch salt METHOD Toss the berries with the lemon in a baking dish, rub the oats, pecans, cinnamon, oil, honey, and salt into a crumble, scatter it over, and bake at 375°F for 30 minutes until the berries bubble purple through the crust. Anthocyanins for dessert, and the topping is basically granola with ambition. PROVIDES anthocyanins · fiber · beta-glucan · flavonoids · cinnamon polyphenols · trace polyphenols The Earth Diet · earthdietproject.com - - - R098 Warm Spiced Plums over Yogurt serves 2 Harvest 100 foods: #049 Plums & prunes, #088 Greek yogurt, #095 Cinnamon, #096 Clove, #100 Raw honey INGREDIENTS - 4 plums, quartered - 2 tbsp water - 1/2 tsp ground cinnamon - 1 tiny pinch ground clove - 1 tsp raw honey - 1 cup plain Greek yogurt, cold METHOD Warm the plums in a pan with the water and spices 5 minutes until glossy and collapsing, stir in the honey, and spoon over the cold yogurt. Late-summer fruit, wintered spices, living cultures: the whole book in a bowl. PROVIDES polyphenols · bone support · live cultures · protein · cinnamon polyphenols · eugenol · trace polyphenols The Earth Diet · earthdietproject.com - - - R099 Frozen Grapes & Dark Chocolate Plate serves 2 Harvest 100 foods: #009 Red grapes, #099 Dark chocolate, 70%+ INGREDIENTS - 2 cups red grapes, frozen solid - 1 oz 70 percent dark chocolate, broken into squares METHOD That is the recipe. Frozen grapes eat like tiny sorbets; the chocolate makes it a plate. The two-minute answer to the dessert question. PROVIDES grape polyphenols · cocoa flavanols The Earth Diet · earthdietproject.com - - - R100 Pomegranate & Orange Cups with Pistachio serves 2 Harvest 100 foods: #007 Pomegranate, #018 Oranges, #071 Pistachios INGREDIENTS - 1 pomegranate, seeds only (about 1 cup) - 1 orange, segmented - 2 tbsp pistachios, crushed - 1 tsp fresh lemon juice METHOD Layer in glasses and eat with a spoon. Ruby and gold, polyphenols and vitamin C: the harvest's own closing argument, no sugar required. PROVIDES punicalagins · vitamin C · hesperidin · lutein · plant protein The Earth Diet · earthdietproject.com - - -