Catherine Perez(@plantbasedrd) 인스타그램 상세 프로필 분석: 팔로워 1,163,985, 참여율 1.36%

✨ Never in my wildest dreams did I think I would ever say “I wrote a cookbook!!” but here we are! 😭 And here’s a sneak peek of some of the recipes inside! Comment “PEACEFUL” and I’ll send you a link with where to by my book. PEACEFUL KITCHEN is a New York Times Best-Seller (thanks to all of you for supporting) and it’s available to order wherever books are sold! If you run into any trouble or have a question, just comment below and I’ll help you out as best I can! To say I am overwhelmed by your kindness would be a massive understatement, but truly thank you for believing in me and supporting me all these years. This book wouldn’t exist without you! If you’ve already purchased, thank you! There are not enough words in the dictionary to describe how grateful I am. 🥹 For those that habit, I really hope you enjoy each and every recipe. Thank you again!

Didn’t have @nytimes best selling author on my bingo card this year!! 😭😭😭😭🥹🥹🥹 Still in shock that a book about plant-based eating by a dietitian no less made it! I’m just so humbled and floored by this! I’m a sobbing mess at the moment. And I don’t even know how to process all of this. I’m just so grateful and I can’t thank you all enough for making this possible! You, YES YOU!! You changed my life for the better and I am so fortunate to be able to celebrate this moment with all of you. Thank you for being part of this Peaceful community. There are not enough words to express how much appreciation I have to you. I also want to share my infinite thanks to the team that helped bring this book to life. My agent @stephanietadeagency, my editor Gabi, Maya, @alymostel, Melinda, @ginanomez, Ryan, and really everyone at @harperonebooks thank you so much for believing in this book. My husband for being my hype man through it all, creating all those spreadsheets for me so I could stay organized while shooting all the photos for the book and for also taking the cover photo for the book! Gregory, I’d be lost without you. My friends and family who came out strong in support. Thank you everyone for allowing me to share my story through these recipes. Thank you for giving me this opportunity. 🥹

🍅 Honeynut Sun-Dried Tomato Soup, which I made a big pot of to freeze ahead of time for some cozy meals during the chaotic holiday season. Avocado oil for roasting Kosher salt as needed 1/3 cup raw cashews or sunflower seeds 1 small bulb garlic About a 350 gram honeynut squash 3 shallots, thinly sliced 2 tsp smoked paprika 2 tsp dry oregano 1 tsp fennel seeds 1/2 tsp red pepper flakes 7 oz jar sun-dried tomatoes in oil, julienned 15 oz can of cannellini, drained and rinsed 4 cups vegetable broth 8 fresh thyme sprigs 2 tbsp nutritional yeast 1 cup cavatelli pasta or any small shaped pasta you love 2 cups kale leaves, minced Bread for serving Preheat the oven to 425F and line a baking tray with parchment paper. Add the cashews to a heatproof bowl, cover with boiling water, and let soak for at least 10 mins. Drain and set aside. Prep the vegetables. Slice 1/4 inch off the top of the garlic bulb to expose the cloves. Place the garlic on a small sheet of foil, drizzle with 2 tsp oil and a pinch of salt, then wrap tightly. Trim off the ends of the honeynut squash, cut in half lengthwise, and scoop out the seeds. Place the squash halves on the baking tray and drizzle with 1/2 tbsp of oil and a generous pinch of salt, then flip cut side down on the baking tray. Add the wrapped garlic to the tray and roast for 35-40 mins, or until both are soft. Heat a large Dutch oven over medium-low heat. Pour in 2 tbsp of oil from the jar of sun-dried tomatoes (you can discard the remaining oil from the jar). Set aside the drained tomatoes. Add the shallots and a pinch of salt to the pot. Sauté for 4-5 mins, or until softened. Stir in the paprika, oregano, fennel, and red pepper flakes. Sauté for 2-3 minutes to bloom the spices. Add the beans, half of the reserved sun-dried tomatoes, vegetable broth, and 1 cup of water. Stir to combine, then drop in the thyme sprigs. Bring to a boil, then reduce heat to a simmer, cover, and simmer for 15 mins. Scoop out and reserve 1/3 cup of the roasted squash. Scoop the remaining squash to the soup along with the pasta and simmer for 10 mins while stirring occasionally. (Continued below) #plantbasedrecipes #soupseason

Orange Chipotle Honeynut Cabbage Salad, because cabbage is my current budget favorite vegetable and I can turn it into a fall sunset in a bowl 🧡 Kosher salt as needed Cooked rice or bread for serving Crispy Lentils 3/4 cup dry French lentils, rinsed 1/2 vegetable bouillon cube 1 tbsp avocado oil 1/2 tsp garlic powder 1/2 tsp ground coriander 1/2 tsp smoked paprika Roasted Vegetables 400g honeynut squash (1 squash) 1 lb cabbage, thinly sliced (I used a mix of green and red cabbage) 2 tbsp avocado oil 2 tsp smoked paprika 1 tsp ground coriander 1 tsp garlic powder 1/3 cup cilantro leaves, roughly chopped Chipotle Dressing 2 tbsp olive oil 4 cloves garlic, peeled and lightly crushed 1 tbsp pepitas 2–3 chipotle peppers from a can of chipotle peppers in adobo sauce Zest of 1/2 a navel orange 2 tbsp apple cider vinegar 2 tbsp maple syrup Cook lentils according to package except add the veg bouillon to the water then drain well. Preheat the oven to 425F and line three baking trays with parchment paper. Transfer lentils to a tray then add oil, garlic powder, coriander, paprika, and a generous pinch of salt. Toss to coat and spread out in a single layer. Bake for 15 mins. Give them a toss, spreading them back out in an even layer then roast for an additional 5-8 mins until crispy. Let cool completely. Peel squash, remove ends, cut in half lengthwise, and scoop out seeds. Slice into thin half-moons, then add the squash to a 2nd tray. Sprinkle with 1 tsp paprika, 1/2 tsp coriander, and a pinch of salt. Drizzle with 1 tbsp of oil, toss to coat, and spread into a single layer. Roast for 15 mins, flip then roast for an extra 5 mins, or until tender and golden around the edges. To the 3rd tray, add cabbage, 1 tsp each paprika and garlic powder, 1/2 tsp coriander, and a generous pinch of salt. Drizzle with 1 tbsp oil then toss to coat. Spread out in a single layer on the tray then roast for 22-25 mins, tossing half way, until the edges are lightly charred. For the dressing, heat the olive oil in a saucepan over med-low heat. Add the garlic cloves and pepitas with a pinch of salt. Stir until golden, about 2-3 mins. (Continued) #plantbasedrecipes #saladrecipe

🫚 Savory Ginger Scallion Oats with Brown Sugar Hoisin Tofu, for those days where I still want the benefit of oats, but a sweet breakfast bowl just won’t do. #ad @onedegreeorganics These oats also happen to be high-protein and great to meal prep for a week of satisfying meals. @onedegreeorganics makes packing in more nutrition at breakfast easier because their oats are sprouted. Sprouting helps to make the nutrients within grains, seeds, and legumes more bioavailable, which means you are absorbing more nutrients you need. It also helps that these oats are well trusted and truly transparent. They are third party tested and are organic, glyphosate-free, and gluten-free. Brown Sugar Hoisin Tofu 1, 16oz package super firm tofu 2 tbsp + 1 tsp tamari 1 tbsp Chinkiang vinegar or rice vinegar 1 tsp ground coriander 1 tsp garlic powder ½ tsp five spice 1 1/2 tbsp potato starch 1 1/2 tbsp avocado oil 2 tbsp hoisin 2 tsp light brown sugar Ginger Scallion Oil 3 tbsp avocado oil 2 scallions, thinly sliced 1/2 inch fresh ginger, minced Kosher salt ½ tsp granulated sugar (optional) Oats (1 serving or scale up if meal prepping) 1 scallion, thinly sliced (whites and greens separated) 2 cloves garlic, minced 2 ½ cups vegetable broth or water 2 slices of ginger 2 dried shiitake mushrooms 1 star anise ½ cup rolled oats Crushed sesame seeds Preheat the oven to 425F. Tear the tofu into 1 inch chunks in a large airtight container and coat with 2 tbsp of tamari, vinegar, coriander, garlic, and five spice. Seal the container and give a shake to evenly coat. Add the potato starch and oil, then seal and shake again to coat. Transfer to a baking tray, making sure there is space between each piece. Bake for 20 mins. Flip then bake again for 10 mins. For the glaze, mix the remaining 1 tsp tamari, hoisin, and sugar then pour it over the tofu and toss to coat on the tray. Bake again for 5 mins and set aside. For scallion oil, heat the oil in a small saucepan, about 2-3 mins. To a heat proof bowl add scallions, ginger, a generous pinch of salt and sugar. Pour the oil over the scallions then mix to combine while warm and set aside. (Continued in comments) #plantbasedrecipes

I’ll be okay as long as my sweet potatoes stay cheap🙂‍↔️ Whipped Sweet Potatoes Avocado oil for roasting 1 bulb garlic 3 medium sweet potatoes, cut in half lengthwise 6 sprigs thyme 3 large shallots, cut in half lengthwise 2 tbsp apple butter (optional) 1/2 tsp five spice (optional) Kosher salt Smoky Tofu Crumble 1, 16oz block extra firm tofu, pressed for 15 minutes 1 tbsp smoked paprika 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp dry thyme 1/2 tsp allspice 1/2 tsp fennel seeds 1/4 tsp white pepper 2 tbsp nutritional yeast 2 tsp light brown sugar 1 1/2 tbsp gluten-free tamari 1 1/2 tbsp avocado oil 1/4 cup cilantro leaves, roughly chopped Juice of half a lime Preheat the oven to 425F and line two baking trays with parchment paper. Trim off 1/4 inch off the top of a bulb of garlic to expose the cloves. Place the garlic on top of a sheet of foil, then drizzle the top with 1 tsp oil, a pinch of salt and pepper, then fold the foil around the garlic to seal. Place the sweet potato and shallot halves on a baking tray cut side up and drizzle with a little oil to properly coat (I used about 1 tbsp) and sprinkle generously with salt. Arrange the thyme over the sweet potatoes, then flip them so they are resting cut side down on the tray. Bake in the oven for 30-35 mins, making sure that the potatoes are soft. Note, cooking time may vary depending on how thick your potatoes are, so monitor the shallots and remove if they are done roasting first. Scoop out the flesh of the sweet potato and place in a food processor with the shallots. Squeeze the garlic cloves on top, then add the apple butter, five spice, and a pinch of salt. Process on high until mostly smooth. Taste and adjust salt to taste. Finely crumble the tofu into a large mixing bowl. Add the paprika, garlic, onion power, thyme, allspice, fennel, white pepper, nutritional yeast, sugar, tamari, and oil. Toss the tofu together with the seasonings until evenly coated then spread the mixture out in an even layer on the second baking tray. Roast in the oven for 20 mins. Give the tofu a toss, then roast again for 5-10 mins, or until evenly browned. (Continued in comments) #plantbasedrecipes #tofu

Spinach Artichoke White Bean Soup bc the best soups are dips in disguise. Also a good way to enjoy those veggies and fiber 🙂‍↕️ 1 bulb garlic Avocado oil for roasting and cooking 2 leeks, green tops removed 1 yellow onion, diced 1/2 cup raw cashews 5 oz fresh spinach (or frozen, see notes below) 1, 15 oz jar quartered marinated artichoke hearts, drained 2 tbsp nutritional yeast or 1/4 cup shredded vegan parmesan 1 tsp ground coriander 1/2 tsp red pepper flakes (optional) 1, 15oz can cannellini beans, drained and rinsed 4 cups vegetable broth 2 bay leaves 10 sprigs of thyme 1 tsp yellow miso paste Kosher salt, as needed Toasted sourdough bread, for serving Extra virgin olive oil, for serving (optional) Cut the top of the bulb of garlic off to expose the cloves. Place over foil and drizzle with 2 tsp oil and a sprinkle of salt. Wrap tightly and roast for 40-45 mins at 400F, then let cool. This can be done in advance. Slice the leeks lengthwise, rinse to remove dirt, and thinly slice. Dice the onion. Soak the cashews in boiling water for 10 mins, then drain. Blanch spinach in boiling water for 2 mins, then rinse under cold water and squeeze out excess moisture and set aside. In a large Dutch oven, heat oil over medium-low heat. Add artichokes in an even layer and sear 5-6 mins undisturbed, until browned. Transfer to a bowl. Add leeks and a pinch of salt to the pot. Cook 10 mins, stirring occasionally, until softened and slightly golden. Add onion and sauté for 5 mins more. Stir in nutritional yeast, coriander, and red pepper flakes. Cook 2-3 mins until fragrant. Add beans and vegetable broth. Stir well, then add bay leaves and thyme sprigs. Bring to a boil, reduce to a simmer, cover, and cook 20 mins. In a blender, combine the soaked cashews, squeeze out the roasted garlic, miso paste, and 1 cup water. Blend until smooth. Add spinach and blend again until mostly pureed. Discard the bay leaves and thyme. Stir in the cashew spinach cream and seared artichokes into the soup. Mix until well combined, then remove from heat. Season with salt to taste. Serve with some toasted sourdough and a drizzle of extra virgin olive oil. #plantbasedrecipes #soupseason

Fig Balsamic Shredded Brussels Sprout Salad with Chickpea Crispies to welcome more nutritious fall meals 🫶🏽 Chickpea Crispies 1, 15oz can chickpeas, drained, rinsed, and pat dry 1 tsp fresh thyme 1/2 tsp garlic powder Salad Base 1 lb brussels sprouts, trimmed and thinly sliced 2 tsp fresh thyme 1 tsp ground coriander 1/4 tsp red pepper flakes or more to taste (optional) 1/2 tsp fennel seeds 10 stalks lacinato kale, stems removed and thinly sliced Avocado oil for roasting 1/3 cup parsley leaves, roughly chopped 1/4 cup golden raisins 1/4 cup pecans Fig Balsamic Dressing 2 tbsp olive oil 1 large shallot, roughly chopped 4 garlic cloves, peeled and lightly smashed 3 tbsp fig jam 1 tsp dijon mustard 1/4 cup balsamic vinegar Kosher salt Ice cold water as needed Preheat the oven to 425F and line three baking trays with parchment. Dry off the chickpeas, then transfer to a bowl and mash with a fork. Dump the chickpeas on a tray with the thyme and 1 tbsp of oil. Toss to coat, spread out evenly, and bake for 15 mins. Sprinkle with garlic, a pinch of salt and 1-2 tsp more of oil. Toss together and spread the mixture out, then bake for about 10-15 mins, stirring every 5 mins until golden. Allow the chickpeas to fully cool. Add brussels sprouts to the next tray with thyme, coriander, red pepper, fennel, a pinch of salt, and about 1 tbsp of oil. Toss to coat and spread out into a single layer. Bake on the bottom rack for 12 mins or until the edges start to brown. To the last tray, add the kale with about 1 tbsp of oil and a pinch of salt, then toss to coat. Spread out in an even layer, then bake on the middle rack for 7-10 mins, until wilted down. Heat the olive oil in a saucepan over medium-low heat. Add the shallot and garlic and stir occasionally until golden, about 3-5 mins. Transfer the garlic, shallot, and oil to a blender cup along with the jam, mustard, vinegar, 1/4 tsp kosher salt and 2 tbsp ice water. Blend until smooth. Transfer the kale to the tray of sprouts and add parsley, raisins, pecans and half the dressing and toss together. Portion and serve with the chickpeas and more dressing. #plantbasedrecipes #salad

🥪 Sun-dried Romesco Chickpea Salad, perfect stuffed into sandwiches layered with roasted veggies, marinated onions, and some tofu cream cheese. Meal prep the filling a head of time to make getting some protein and fiber more enjoyable 😌 Sun-Dried Tomato Romesco 2 tbsp olive oil 3 garlic cloves 1 jalapeño pepper (for reference I used a red jalapeño) 1/2 cup roasted red pepper from a jar, drained 1/4 cup sun-dried tomatoes from a jar packed in oil, drained 1/4 cup pecans 2 tbsp red wine vinegar or sherry vinegar 1/2 tsp smoked paprika 2 tbsp parsley leaves Kosher salt Chickpea Salad 1, 15 oz can chickpeas, drained and rinsed 1/3 cup roasted bell pepper from a jar, diced 1/4 cup red onion, diced 1/4 cup sun-dried tomatoes from a jar packed in oil, julienned 1 jalapeño, thinly sliced (optional) Sandwich Accessories Roasted shredded cabbage Marinated or pickled onions 6 slices of toasted sourdough bread Vegan cream cheese (optional) Heat olive oil in a small saucepan over medium-low. Sauté garlic and jalapeño until golden (2–3 min), then cool slightly. Transfer the garlic, pepper, and oil to a blender cup along with roasted red pepper, sun-dried tomatoes, pecans, vinegar, paprika, parsley, and ½ tsp salt then blend until mostly smooth. Adjust seasoning as desired. Mash chickpeas in a large bowl. Stir in bell pepper, onion, sun-dried tomatoes, jalapeño, and half the romesco sauce. Add more sauce as desired, a spoonful at a time, until the mixture holds together. Spread cream cheese on bread, layer with chickpea salad, roasted cabbage, and marinated onions. Top with another slice of bread and enjoy! #plantbasedrecipes #veggiesandwich

🍋 Caramelized Lemon Shredded Squash and Kale Salad with a focus on making those veggies tasty and fun to eat 🤍 Avocado oil, as needed Kosher salt, as needed Chickpea Crispies 1, 15oz can chickpeas, drained, rinsed, and pat dry 1/2 tsp thyme 1/2 tsp garlic powder Squash and Kale Salad 1 lb delicata squash, halved, seeds removed and thinly sliced 8 stalks lacinato kale, stems removed and thinly sliced 1/2 small red onion, thinly sliced Juice of half a lemon 1 tsp red wine vinegar 1 tsp maple syrup 1/4 cup golden raisins 1/4 cup parsley leaves, minced 1/4 cup pumpkin seeds Caramelized Lemon Dressing 1 large lemon 1-2 cloves of garlic, crushed 1 tsp dijon mustard 1 tbsp red wine vinegar 1-2 tbsp maple syrup 3 tbsp extra virgin olive oil 1/4 cup parsley leaves Caramelize the lemon: Preheat oven to 425°F and line two baking trays with parchment. Heat a small greased pan over medium-low. Zest the lemon into a blender cup, then cut in half. Place halves cut-side down in the pan and cook 5 mins, until caramelized. Cool, then juice into the blender cup. Blend the dressing: Add garlic, mustard, vinegar, syrup, oil, and ½ tsp salt. Blend until creamy. Pulse in parsley. Adjust seasoning to taste. Prep the kale: Massage kale with 1-2 spoonfuls of dressing and a pinch of salt until softened. Set aside. Pickle the onions: In a small bowl, massage onion with lemon, vinegar, syrup, parsley, and salt. Stir in raisins and set aside. Make the chickpea crispies: Mash chickpeas with a fork, spread on a baking tray, and toss with thyme and 1 tbsp oil. Bake 15 mins. Stir in garlic powder, salt, and 1 tsp oil, then bake another 10 mins, stirring every 5 minutes until crisp. Cool completely. Roast the squash: On the second tray, toss squash with oil, salt, and pepper. Roast on the bottom rack for 15 mins, until golden. Sprinkle with salt. Toss together on the tray: On the tray, toss roasted squash with kale, pickled onions, and pumpkin seeds. Divide into bowls, top with crispy chickpeas, and drizzle with more dressing. #plantbasedrecipes #saladseason

Charred Scallion Ranch Bean Salad, something you can prep and look forward to nourishing yourself with. A great source of fiber, protein, and iron because most of us could benefit from all three 😌 Ranch Dressing 2 tbsp unsweetened plant-based milk (I used soy milk) 1 tsp white wine vinegar 2 scallions, ends removed 1 garlic clove, grated Juice of half a lemon 1/3 cup plain unsweetened plant-based yogurt 3 tbsp vegan mayonnaise 1 tbsp nutritional yeast 1/2 tsp garlic powder 1/4 tsp onion powder 1–2 tbsp finely minced dill 1 tbsp finely minced chives Kosher salt Bean Salad 1/2 small red onion, thinly sliced Juice of half a lemon 3 Persian cucumbers 1, 15oz can cannellini beans, drained and rinsed 1, 15oz can chickpeas, drained and rinsed 1/3 cup pepperoncini, thinly sliced 1/3 cup marinated artichoke hearts, chopped 1 jalapeño, thinly sliced 1 medium avocado, cubed Toasted bread, for serving Heat a heavy bottom pan over medium heat. When hot, place the scallions in the pan and allow to char for about 2-3 mins each side. Transfer to a cutting board to cool, then roughly chop. To a blender cup add the milk and vinegar then allow to sit for five minutes. Add the yogurt, mayonnaise, lemon juice, grated garlic, nutritional yeast, garlic powder, onion powder, scallions, and 1/4 tsp salt. Blend until completely smooth. Add the dill and chives, then pulse together 2-3 times to evenly mix. Taste and adjust with more salt to your liking, then place in the fridge. Add the sliced red onion to a large mixing bowl with the lemon juice and a pinch of salt. Toss together and set aside. Use the flat of your blade to smack the cucumber down its length until they start to split. Roughly cut on a bias into 1 inch pieces. Transfer the cucumber to a bowl and sprinkle with a generous pinch of salt. Toss, then set aside for at least 10 mins. Discard any water that drains away. To the bowl with the onion, add the cannellini beans, chickpeas, pepperoncini, marinated artichokes, and jalapeño. Pour the ranch overtop, then toss everything together to combine. For serving, fold in the avocado. Portion and enjoy with a slice of toast. #plantbasedrecipes #beansalad

Pumpkin Coffee Cake Chia Pudding because getting your fiber in should be fun. So if you have a little time, prep your breakfast and some crumble so you have something to look forward to when you wake up. ✨ Pumpkin Chia Pudding 1/2 cup canned pumpkin puree 1/3 cup plain plant-based yogurt (I used soy) 2 tbsp pecans 2 tbsp maple syrup (use more or less based on preference) 1/2 tsp vanilla bean paste or extract 1 tsp pumpkin pie spice 1/2 tsp cinnamon 1/4 tsp kosher salt 3/4 cup unsweetened plant-based milk of preference (I used soy) 1/3 cup chia seeds Coffee Cake Crumble 20g (3 tbsp) dark rye flour 14g (2 tbsp) all-purpose flour 16g (1 1/2 tbsp) light brown sugar 1/4 tsp cardamom 1/4 tsp kosher salt 2 tbsp natural peanut butter 1 tbsp cold salted vegan butter, cubed Preheat the oven to 350F. To a blender cup, add the pumpkin, yogurt, pecans, maple syrup, vanilla, pumpkin pie spice, cinnamon, salt, and milk then blend until smooth. Stir in the chia seeds then cover and allow to sit for 10 minutes. Give the mixture a good stir to break up any clumps, then cover and place in the fridge overnight to set. To a small bowl, add the flours, sugar, cardamom, and salt, then whisk together with a fork. Add the peanut butter and butter then stir to coat in the flour. Use the fork to cut the butter into the mixture a few times. Switch to using your hands, then rub and press the butters into the flour until clumps begin to form when pressed together. Transfer the crumble to the baking tray then bake for 5 minutes. Give the crumbles a toss, then return to the oven for 3-4 minutes, or until golden and lightly toasted. Allow to cool completely. Portion your chia pudding into a serving glass then top with a generous portion of the crumble to cover the top and enjoy! #plantbasedrecipes #breakfastideas #chiapudding