Catherine Perez(@plantbasedrd) 인스타그램 상세 프로필 분석: 팔로워 1,205,878, 참여율 1.22%

✨ 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. 🥹

☀️ Hoisin Glazed Yuba and Eggplant Sandwiches, something I wish could be on every menu Pink Slaw 3 cups shredded red cabbage 1/2 small red onion, thinly sliced 1 tbsp rice vinegar Juice of 1 lime 1-2 tbsp vegan mayo 2 tsp maple syrup 2 tsp toasted sesame oil 1 tbsp toasted sesame seeds 1/4 tsp white pepper (optional) Kosher salt Tofu and Eggplant Strips 1, 120g package of dried yuba strips or bean curd slices 1 vegetable bouillon cube 2 Chinese eggplants Avocado oil for cooking Hoisin BBQ Sauce 1/3 cup hoisin sauce 1/3 cup ketchup 1 tbsp tamari 1 tbsp maple syrup 1 tbsp rice vinegar 1/2 tsp five spice (optional) Sandwich Assembly 4 hamburger buns Dill pickles Vegan mayo SLAW: To a bowl add the cabbage, onion, vinegar, lime juice, mayo, maple syrup, sesame oil, sesame seeds, white pepper, and a generous pinch of salt. Massage the ingredients into the cabbage and onions until they start to soften. Cover and refrigerate. REHYDRATE YUBA: Add the dried strips to a large heat safe bowl with a crushed bouillon cube over top. Pour 2 cups boiling water on top of the strips and allow the strips to soften, about 10-15 mins. Drain and gently squeeze excess moisture out of the yuba. Return to the cleared bowl and set aside. BBQ SAUCE: While yuba rehydrates, add the hoisin sauce, ketchup, tamari, maple syrup, rice vinegar, and five spice to a small bowl and whisk together. PREP VEGGIES/YUBA: Thinly slice the eggplant into strips. Pour about 2-3 tbsp of the sauce into a large bowl, add the sliced eggplant then cover with 2-3 more tbsp of the sauce. Gently toss or brush the slices to coat. Pour 3-4 tbsp of the sauce over the yuba strips and toss to coat. SKEWER AND COOK: Alternate threading the yuba and eggplant strips onto each skewer. Heat up a large skillet or griddle over medium heat and brush the surface with some oil. Place the skewers on the surface and leave them to cook for 3-4 mins on each side or until they start to lightly char on the bottom. Brush the tops of the skewers with the remaining sauce, flip and allow to cook for 2-3 mins. Repeat with the other side then transfer the skewers to a serving plate. (Continued below) #plantbasedrecipe

🫘 Marinated Artichoke Bean Salad with Crispy Shallots, the perfect thing to keep in your fridge to add to meals for extra fiber, iron and protein. Plus enough marinade to mop up with bread 😌 Bean Salad 1, 15 oz can cannellini beans 1, 15 oz can chickpeas 1/4 cup capers, chopped 4 oz jar marinated artichoke hearts, drained 1/4 cup fresh dill, minced (or parsley) 1/4 cup fresh chives, minced 1 tsp dry oregano 1/2 tsp fennel seeds 1/2 tsp red pepper flakes Zest and juice of 1 lemon 2 garlic cloves, grated 2 tbsp balsamic vinegar 2 tsp maple syrup 1-2 tbsp extra virgin olive oil Kosher salt Fresh cracked black pepper Crispy Shallots 2 shallots, thinly sliced 2-3 tbsp avocado oil (or your favorite neutral cooking oil) To a large mixing bowl add the cannellini beans, chickpeas, capers, marinated artichoke hearts, dill, chives, oregano, fennel seeds, red pepper flakes, and lemon zest. Grate two cloves of garlic at the very top so it is visible, then sprinkle the bowl with a generous pinch of salt. Heat the cooking oil in a small saucepan over medium heat. Add the shallots and allow to cook, stirring constantly for 7-8 minutes or until they become a pale golden brown color. Use a slotted spoon to remove the shallots, leaving the hot oil in the pan. Transfer the shallots to a paper towel lined plate, then sprinkle with salt and set aside. Take the hot oil, and carefully pour it over the grated garlic in the mixing bowl to flash cook it. Add the lemon juice, balsamic vinegar, maple syrup, a drizzle of your favorite extra virgin olive oil, and some black pepper to taste. Stir everything to combine, then give the beans a taste. Adjust with more salt, vinegar, or sweetener as needed. Cover and place in the fridge for at least 30 minutes, then give the salad a big stir. Scoop on to a plate or bowl and drizzle with some of the marinade that pools at the bottom. Sprinkle with a tablespoon or more of the crispy shallots and enjoy with your favorite bread and veggies. #plantbasedrecipes #beansalad

🍋 Pasta salad season is the perfect way to get in enough veggies, especially when it’s tossed in a creamy basil vinaigrette 😌 Pasta Salad 2 ears of corn, husk removed 1/2 pound asparagus 1 cup sugar snap peas 1 cup orzo or your favorite high-protein pasta Extra virgin olive oil 1 bunch of chives, thinly sliced 2 cups arugula 1/4 cup pepitas Red pepper flakes, optional Kosher salt Dressing 4 garlic cloves 1 shallot, roughly chopped 1 tbsp pepitas 1 tsp dijon mustard 1 tbsp white balsamic vinegar 2 tsp agave syrup (optional) Zest and juice of 1 lemon 1 cup fresh basil leaves, lightly packed Cut the corn kernels away from the cob. Trim away the woody end of the asparagus spears, then slice into 1/4 inch pieces. Trim the ends of the snap peas, and pull away any strings if necessary before thinly slicing them at a bias. Cook pasta according to package instructions. Drain, then transfer to a large mixing bowl. While the orzo cooks, add about 1 tbsp of oil to a medium-sized sauté pan over medium-low heat then add the corn. Spread the corn out to cover the bottom of the pan, then allow to cook undisturbed for 3-4 mins. Add a generous pinch of salt, give the corn a toss and sauté for 2 mins until the corn starts to lightly char around the edges. Transfer the corn to the mixing bowl and toss it together with the orzo. Place the same pan back on the burner, then add the asparagus with a pinch of salt. Sauté for 3-4 mins, or until the asparagus is brighter green in color, then transfer to the bowl with the orzo. You can then add the snap peas, chives, pepitas, and arugula. Return the pan back to the burner and add 3 tbsp of oil. Add the garlic and shallot with a pinch of salt, then sauté for about 3-4 mins, or until lightly golden. Add the pumpkin seeds, and let them toast in the pan for 2-3 mins. (Continued in comments) #plantbasedrecipes #pastasalad

🥒 Don’t leave those veggies to rot in your fridge, use them up and turn them into delicious Korean inspired pancakes instead, for your health and the planet. #ad More specifically, it’s a good way to reduce food waste, save money, and make sure you are getting your veggies in. 🌱 To keep these plant-based for Earth Month, I’m partnering with @nasoya and @pulmuone_USA and using their silken tofu to make the batter for these pancakes plant-based. And once they were all cooked, I served them on a beautiful ceramic plate by Kelsey Ayala of @unit65. Last chance for 10 lucky winners can win this plate plus a month’s supply of tofu, so you can make your own gorgeous plant-based creations at home. How to enter: 🌎 Follow @pulmuone_usa on Facebook and Instagram. 🌎 Visit the Earth Month landing page in my bio and sign up for the newsletter between 4/1 and 4/30. This giveaway will run from April 1st to April 30th, with 10 winners selected in May and contacted via email from an official Pulmuone contact. This giveaway is not affiliated with Instagram. Recipe in comments! #plantbasedrecipes #tofu

🍋 Some Lemon Dill Crusted Tofu served with a high-protein slaw because there is always room to build flavor and nutrition in your meals. I’m just choosing to do that by swapping some of the mayo used in the slaw with a high-protein #oatmilkskyr from @IcelandicProvisions. The #skyr’s thick & creamy texture is my little hack for getting that breading to stick. #IcelandicProvisions #sponsored ✨ Lemon Dill Tofu Avocado oil and spray for baking 1, 16 oz package extra firm tofu, drained and pressed Juice and zest of 1 lemon 2 tbsp tamari 1/3 cup cornstarch or all-purpose flour 1/2 cup soy or almond milk 1 tsp apple cider vinegar 3 tbsp Icelandic Provisions Plain Oatmilk Skyr 3/4 cup panko breadcrumbs 1 tsp garlic powder 1 tsp dry dill 1/2 tsp paprika 1/2 tsp black pepper Kosher salt High-Protein Slaw 4 cups green cabbage, thinly sliced 1/3 cup fresh dill, minced 2 tbsp capers, minced 1/2 cup plain oatmilk skyr 2 tbsp plant-based mayo 1 clove garlic, grated 1 tsp dijon mustard Juice and zest of half a lemon 1 tbsp white wine vinegar 1 tsp maple syrup 2 tbsp chives Preheat the oven to 425F. Line a baking tray with parchment paper. Cut your tofu block into 3-4 slabs lengthwise. Place the slabs in a resealable freezer bag or an airtight container with the tamari and lemon juice. Seal the container and gently shake to coat and set aside to marinate for at least 10 mins. Add 1 tbsp of oil to a pan over medium-low heat. Add the breadcrumbs, then stir to coat. Stir frequently in the pan to toast them until golden in color. Stir in the garlic, dill, paprika, lemon zest, pepper, and a generous pinch of salt, then remove from heat. Set up three shallow bowls. To one add the cornstarch. To the next bowl add the milk and vinegar and let it sit for 2-3 mins. Add the skyr and a generous pinch of salt whisk together. To the final bowl, add your freshly toasted panko. (Continued in comments) #plantbasedrecipes

🌱 These Sweet and Sticky Veggie “Meat” Balls are small, but mighty. #ad Still protein packed and loaded with veggies. A perfect representation of the small changes you can start making now, that can lead to a positive impact for your health and the planet. These choices help lower your risk for chronic disease, use less resources, lower greenhouse gas emissions, and support the health of communities. 💚 So, I’m celebrating Earth Day this year with @nasoya and @pulmuone_USA because they make plant-based eating more convenient, which is a key for making this lifestyle more sustainable. As a reminder, they are doing a giveaway this month where 10 lucky winners will win a month’s supply of tofu and the gorgeous ceramic plate by Kelsey Ayala of @unit65 that I used to serve these Veggie Meat Balls. How to enter: 🌎 Follow @pulmuone_usa on Facebook and Instagram. 🌎 Visit the Earth Month landing page in my bio and sign up for the newsletter between 4/1 and 4/30. This giveaway will run from April 1st to April 30th, with 10 winners selected in May and contacted via email from an official Pulmuone contact. This giveaway is not affiliated with Instagram. Veggie Tofu Meat Balls 1, 15.5 oz package @nasoya extra firm tofu 1/2 medium zucchini 1 tbsp soy sauce 1/2 veggie “beef” bouillon cube, crumbled 1/4 cup cilantro or parsley leaves, minced 2 scallions, thinly sliced 1/2 cup panko bread crumbs 3 tbsp potato starch 1 1/2 tsp garlic powder 1 tsp onion powder 1/4 tsp white pepper 2 tsp light brown sugar Avocado oil for cooking Sauce 2 tbsp soy sauce 2 tbsp agave syrup 2 tbsp hoisin sauce 1 tbsp rice vinegar 1/3 cup water 2 tsp cornstarch Rest of recipe in comments! #plantbasedrecipes #tofu

🫐 A blueberry muffin inspired chia pudding because flavor and fiber are important. Great to meal prep in advance to help you get a head start when it comes to hitting those fiber goals. And you know the rules, stay hydrated and take it slow whenever you are upping your fiber. 🩵 Blueberry Muffin Chia Pudding 1/2 cup unsweetened plant-based yogurt 1 cup frozen blueberries, thawed 2 tbsp maple syrup or blueberry jam 3 tbsp gluten-free rolled oats 2 tbsp toasted pecans Zest of 1/2 a lemon 1 tsp vanilla paste (optional) 1/2 tsp kosher salt 3/4 cup unsweetened plant-based milk 1/3 cup chia seeds Toasted Oat Crumble 3 tbsp gluten-free rolled oats 1/2 tbsp vegan butter (optional) 3 tbsp toasted pecans 2 medjool dates Zest of 1/2 a lemon Optional, but if you’d like to toast your pecans, place a small skillet over medium heat. Add the pecans then stir frequently until they deepen in color and become fragrant, about 4-5 minutes. To a blender cup add the yogurt, blueberries, maple syrup, rolled oats, pecans, lemon zest, vanilla, salt, and milk. Blend on high until smooth. Adjust the salt and sweetness to taste. Transfer the liquid to a large storage container then stir in the chia seeds until well incorporated. Allow the chia seeds to sit on the counter for 10 minutes, then give them another good stir to break up any big clumps. Cover and place in the fridge for at least 1 hour or overnight to thicken. To make the crumble, use the same skillet and place over medium low heat. Add the oats, stirring often until they start to take on a light golden color, about 8 minutes. For more flavor, you can toast the oats in the suggested amount of butter. Once fragrant, remove from heat and allow to cool. To a mini food processor, add the pecans and medjool dates. Use the pulse button to blitz them together until a crumble forms. Transfer the toasted oats to the food processor along with the lemon zest and a pinch of salt. Pulse a few more times to combine, then set aside. To assemble, layer some of the crumble and chia pudding together in a small cup or bowl to your liking, then enjoy! #plantbasedrecipes #chiapudding

g i v e a w a y ✨ Small changes, like choosing more plant-based proteins can have a huge impact on your health and the planet. #ad Now, make those habits sustainable by prepping a few things ahead of time so you too can enjoy some High-Protein Breakfast Tofu Patties and this Kabocha Miso Soup when you want it. I’m partnering with @nasoya and @pulmuone_usa, my go to tofu, to help make that plant-based choice a little easier. During Earth month, you can find QR codes on their packaging, which will give you a ton of tips for using tofu. They are also doing a newsletter giveaway! 10 lucky winners will win a month’s supply of tofu and one of these gorgeous ceramic plates by local LA artist @unit65 to plate your beautiful plant-based creations. How to enter: 🌎 Follow @pulmuone_usa on Facebook and Instagram. 🌎 Visit the Earth Month landing page in my bio and sign up for the newsletter between 4/1 and 4/30. *This giveaway will run from April 1st to April 30th, with 10 winners selected in May and contacted via email from an official Pulmuone contact. This giveaway is not affiliated with Instagram.* Recipes in comments below! #plantbasedrecipes #tofu

Make these Crispy Black Bean Tacos if you need an excuse to get your fiber in 😌 and of course pair it with some pickled jalapeno crema for good measure 🌮 Black Bean Tacos Avocado oil for cooking 1/2 medium yellow onion, diced 4 cloves garlic, minced 1 tsp smoked paprika 1/2 tsp ground coriander 1/2 tsp dry oregano 1/4 tsp dry thyme 1/3 cup sun-dried tomatoes packed in oil, drained and diced 2, 15oz cans black beans, drained and rinsed 2-3 chipotle peppers from a can packed in adobo sauce, minced 1/2 cup vegetable broth 8–10 corn tortillas Kosher salt For Serving Lime wedges Avocado slices, Cilantro Lime Sauce, or Pickled Jalapeno Crema (in the comments) Preheat the oven to 425F. Brush a large brimmed baking tray with about 2 tbsp oil. Heat up 1 tbsp oil in a sauté pan over medium low heat. Add the onions and a pinch of salt, then cook for 5-8 mins until golden. Stir in the garlic, cooking until fragrant (1-2 mins). Add in the sun-dried tomatoes, chipotles, paprika, coriander, oregano, and thyme. Stir to combine, then continue to sauté for 2-3 mins. Add the beans and broth, then with a potato masher, lightly mash your beans until the mixture starts to bind together then remove from heat. Adjust salt and pepper to taste. Before stuffing, heat your tortillas. You can either heat each tortilla on a cast iron pan for 15-30 secs on each side or wrap a stack of 4-5 tortillas in a damp paper towel and microwave for 15-30 secs to steam them. Transfer the warmed tortillas to a tortilla warmer until ready to assemble. When ready to stuff, take one tortilla at a time and place on the greased baking sheet, giving a flip to coat both sides in oil. Spread about 2-3 tablespoons of the mashed black beans over half a tortilla, then fold it over and flip it over onto the tray. Arrange the folded tortillas on the greased baking sheet. Brush the tops with additional oil as needed, then place in the oven to bake for 8 mins. Carefully flip the tacos and bake for an additional 8-10 mins until nice and golden. Allow to cool for 3-5 mins on a wire rack to allow them to crisp up more. Enjoy served with extra lime and salsas of choice. #plantbasedrecipes #tacos

this caramelized lemon chickpea salad sandwich, a lot of warm sunshine ☀️, and maybe lower cholesterol 💚 Sumac Onions 1/2 medium red onion, thinly sliced Zest and juice of a lemon 1 tbsp white wine vinegar 1 tsp maple syrup 1 tsp extra virgin olive oil 1/2 tsp sumac Kosher salt Dressing & Salad 2 tbsp olive oil 4 garlic cloves 1 lemon 1 tsp dijon mustard 1 tbsp white wine vinegar 1 tbsp maple syrup 1/4 cup parsley leaves 1 tbsp tarragon leaves 2, 15 oz cans chickpeas, drained and rinsed 1/3 cup pickled jalapeños, chopped 1/4 cup marinated artichoke hearts, chopped 2 scallions, thinly sliced 2 tbsp vegan mayo or plain unsweetened plant based yogurt Sandwich Accessories 6-8 slices of sourdough or whole wheat bread Dijon mustard or mayo to spread on the bread Lettuce In a medium mixing bowl add onion, lemon zest and juice, vinegar, syrup, oil, sumac, and a generous pinch of salt. Use your hands to massage together until the onions start to soften. Cover the bowl and refrigerate. Heat 2 tbsp olive oil in a small saucepan over medium-low heat. Add the garlic cloves and stir occasionally until golden, about 2-3 mins. Remove from heat and allow to cool for 3 mins. Transfer the garlic and oil mixture to a blender cup then add the zest of the whole lemon. Return the pan to the stove over medium-low heat. Cut the lemon in half then place both halves cut side down in the pan. Cook undisturbed for 5-6 mins or until the bottoms of the lemon are lightly charred. Remove from heat to cool. Squeeze the charred lemon juice into the blender cup then add the mustard, vinegar, maple syrup, and 1/4 tsp kosher salt. Blend until smooth and creamy. Add parsley and tarragon, and pulse a few times to evenly mince. Taste and adjust with more salt or sweetener as desired. Add chickpeas to a large mixing bowl and use a fork or potato masher to mash them. Once mashed to your liking, add the jalapeños, artichoke hearts, scallions, and mayo. Pour the lemon dressing on top then use a spatula to stir everything together until well combined. At this point, taste and adjust the flavors to your preference. Add more mayo if needed for creaminess(Continued) #plantbasedrecipes #chickpeasalad