Catherine Perez(@plantbasedrd) 인스타그램 상세 프로필 분석: 팔로워 1,200,489, 참여율 1.38%

✨ 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. 🥹

🌱 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

🍊crispy shredded orange tofu with a quick pickled cabbage, a bowl filled with 27g of protein, but more importantly a variety of nutrients that will hopefully protect you for the long term Shredded Tofu 1, 16oz block super firm tofu (I used Nasoya) 1 1/2 tbsp tamari 1 tbsp potato starch or cornstarch 1 tsp light brown sugar (optional) 1 tsp garlic powder 1/2 tsp fresh ground white pepper 3 tbsp avocado oil 1 shallot, thinly sliced 3 garlic cloves, minced Zest of 1 navel orange Kosher salt Pickled Cabbage 2 cups shredded red cabbage 1/2 small red onion, thinly sliced Juice and zest of 1 lime 1 tbsp white wine vinegar 1 tsp maple syrup 1 tsp toasted sesame oil Citrus Glaze 3 tbsp orange juice 1 tbsp white wine vinegar 1 tbsp maple syrup 1 tsp chili oil or sesame oil High Fiber White Rice, for serving (check previous reel for recipe) Preheat the oven to 425F. Place a box grater over a parchment lined baking tray and grate the tofu over the largest holes. Drizzle the tamari over the shredded tofu, then top with the potato starch, sugar, garlic, pepper, a generous pinch of salt, and 1 tbsp of oil. Carefully toss the tofu to evenly coat, then spread out in an even layer on the baking tray. Bake for 15 mins. Give the tofu a careful toss with tongs to break up any large clumps, then bake again for 5-8 mins. To a medium-sized mixing bowl, add the cabbage, red onion, lime juice, vinegar, maple syrup, sesame oil, and a generous pinch of salt. Massage the dressing into the cabbage and onions until they start to soften. Cover and place in the fridge. The longer this sits, the more it will soften and the more pink it will get. To a small bowl, add the orange juice, vinegar, syrup, and chili oil. Whisk together, then set aside. Heat 2 tbsp of oil in a medium-sized skillet over medium heat. Add the shallots and garlic, sautéing until they become golden and crisp around the edges, about 4-5 mins. Lower the heat to medium-low, then add in the zest of the orange and continue stirring for 2 mins. (Continued in comments) #plantbasedrecipes #tofurecipes

🍚 Instead of taking away things you love, consider just adding to it to help you hit your goals. So here’s a higher fiber cilantro lime rice that also gives you extra protein thanks to the edition of edamame. A lot of different firm beans or lentils can work here too and there are a ton of variations of this idea I’ve suggested to clients over the years. The queen @nutritionbykylie already has a bunch of variations of this concept that I love in case you need more ideas. 🤍 Makes 6 servings, each serving provides 3g fiber and 7.7g protein. 1 1/2 cups dry white Jasmine rice 1 1/2 cups frozen edamame, thawed 1/2 cup cilantro or parsley, finely minced 2-3 scallions, thinly sliced Juice and zest of 1 lime Kosher salt Rinse and drain rice 3-5 times under cold water, or until the water runs mostly clear. Add the drained rice to a rice cooker pot or a medium saucepan (preferably a pan that has a tight fitting glass lid). For rice cooker, add the recommended amount of water suggested by the rice cooker manufacturer. For stovetop, add 1 1/2 cups water plus 3 tbsp of water plus a generous pinch of salt. Place over medium high heat until the water comes to a rapid simmer. Lower the heat to a gentle simmer, then top with the lid. Cook for 13 minutes, or until the rice has absorbed all the water. Make sure not to lift the lid while the rice is cooking. Once cooked through, remove from heat and allow to naturally steam with the lid still firmly on for 10 minutes before fluffing with a fork or rice paddle. To the pot add the edamame, scallions, lime zest, and juice. Use a paddle to stir all the ingredients together until well combined. Taste and add additional salt or extra lime juice as needed before enjoying. #highfiber #plantbasedrecipes

🥕Marinated Lemon Dill Carrot Salad, and tips for tasty veggies bc statistically you need more 😌 Chickpeas 1, 15 oz can chickpeas, drained, rinsed and pat dry 3 tbsp nutritional yeast 1 1/2 tbsp avocado oil Kosher salt Carrot Salad 1 lb carrots, scrubbed well 1/2 medium red onion, thinly sliced Juice of 1 lemon 1/4 cup parsley leaves, roughly chopped 3 tbsp fresh dill Lemon Dill Dressing 2 tbsp avocado oil or olive oil 4 cloves garlic 1 tbsp capers, drained and pat dry 1 tsp dijon mustard 1-2 tsp agave syrup 1 tbsp white wine vinegar Juice and zest of 1 lemon 1/4 cup parsley leaves 2 tbsp fresh dill Chickpeas: Preheat oven to 425F. Add chickpeas to a large bowl then lightly mash with a fork. Add nutritional yeast and oil, then toss to combine. Spread the chickpea mixture out on the baking tray, then bake in the oven for 20 mins. Use a spoon to give the chickpeas a toss. Bake again for 10 mins, stirring again half way. Sprinkle with a pinch of salt then cool completely. Veggies: Transfer onions to a mixing bowl and cover with cold water for 5 mins, drain well and pat dry. Use your preferred tool for shredding your carrots, then shred the carrots into the bowl. Add the lemon juice and a generous sprinkle of salt overtop, then toss to combine. Allow to sit for 15 mins to draw out excess liquid from the carrots. Discard that extra liquid then add the minced parsley and dill to the bowl. Dressing: Heat the oil in a small saucepan over medium low heat. Add the garlic and capers and cook until the garlic is golden in color, about 4-5 mins. Remove pan from heat to cool for a few minutes before transferring the mixture including the oil to a blender cup. Add mustard, lemon zest and juice, vinegar, agave, and a pinch of salt. Blend until smooth and emulsified. Add dill and parsley, then blend again until finely minced. Taste and adjust salt as desired. Pour half the dressing over the carrots, then toss the ingredients together, adding more dressing as needed until the salad is well coated. Assemble: Serve with your favorite grain, top with a generous portion of carrot salad and chickpeas. Drizzle with leftover dressing and enjoy! #plantbasedrecipes #carrotsalad

Shredded Tofu Tinga Tostadas, made from some meal accessories I prepped ahead. ✨ Note: while I used these to make Tinga and slaw, you can use the sauces and protein however you like, which I mention in video 🩷 #plantbasedrecipes Shredded Tofu 1, 16oz block super firm tofu, drained and patted dry 1 tbsp tamari 1 tbsp avocado oil 1 tbsp potato starch or cornstarch 1 tbsp nutritional yeast 1 tbsp adobo sauce from a can of chipotle peppers Tostada Assembly 2 tbsp avocado oil, plus more as needed for cooking 4 cups shredded green cabbage (about 1/2 a medium cabbage shredded) 1/2 cup cilantro leaves, divided 1 medium yellow onion (half roughly chopped, half thinly sliced) 3 jalapeños, roughly chopped 8 garlic cloves Zest and juice of 1 lime 2 tsp maple syrup 2 Roma tomatoes 1 veggie bouillon cube or 1 tsp yellow miso paste 2–3 chipotle peppers from a can of chipotle peppers in adobo sauce 1 tsp dried oregano 1/2 tsp dried thyme 6–8 tostadas Bake the Tofu Preheat oven to 425°F and line a baking sheet with parchment. Shred the tofu using the largest holes of a box grater directly onto the sheet. Toss with tamari, oil, starch, nutritional yeast, and adobo sauce. Spread evenly and bake for 15 minutes. Toss, then bake another 5–10 minutes until golden and lightly crisp. The Sauces Heat 2 tablespoons oil in a sauté pan over medium-low heat. Add the chopped half of the onion, jalapeños, garlic cloves, and a pinch of salt. Cook until softened and lightly golden, about 4–5 minutes. Transfer half of this mixture to a blender with lime zest and juice, maple syrup, half the bouillon cube (or ½ tsp miso), and the remaining cilantro. Blend until smooth. Add the remaining cooked onion and garlic mixture to the blender. In the same pan, char the tomatoes for about 3 minutes per side. Transfer to the blender along with chipotle peppers, oregano, thyme, and the remaining bouillon (or miso). Blend until smooth. Assembly instructions continue below 👇🏽#plantbasedrecipes #tofu

salsa soup bc yes salsa in my opinion is a super food since it is so concentrated in nutrition from the veggies and herbs used for it, which also makes it a great thing to add to soups or any meal for extra flavor and a little nutrition boost 💚 Avocado oil for cooking 1 medium onion 1 bay leaf 1 green bell pepper, diced 10 garlic cloves, peeled 1 tsp oregano (preferably Mexican oregano) 1 tsp ground coriander 9 tomatillos 2, 15 oz cans cannellini beans 3 cups vegetable broth 10 sprigs fresh thyme 2 jalapeños, stems removed 1 serrano pepper or an extra jalapeño, stem removed 1/2 cup fresh cilantro 3 ice cubes Kosher salt For serving: baked tostones (recipe coming next) and avocado slices Dice 3/4 of the onion and mince 5 garlic cloves. Peel off and discard the husk of the tomatillos, then cut into wedges. Heat 1-2 tbsp of oil in a large Dutch oven over medium-low heat. Add the diced onion, bay leaf, and a pinch of salt. Sauté until softened and lightly golden, about 5 minutes. Add the bell pepper and continue cooking for about 2 minutes. Stir in the minced garlic and cook until fragrant, about 2 minutes. Add the oregano and coriander, and continue sautéing for 2 minutes. Add the tomatillos, sautéing until they turn a brighter green and begin to soften, about 4 minutes. From here, add the beans, vegetable broth, and thyme. Bring to a gentle simmer, cover with a lid, and cook for 20 minutes. While the soup simmers, prepare the salsa. Roughly chop the remaining 1/4 onion, lightly crush 5 garlic cloves with the flat of your knife, and roughly chop the pepper. Heat 3 tbsp of oil in a small saucepan over medium low heat. Add the onions, peppers, and garlic, and allow to cook for about 4 minutes or until the garlic and onion are looking tender and golden. Remove from heat and allow to cool. Transfer the cooked veggies and oil to a blender cup. Add the cilantro, a generous pinch of salt, ice, and 3 tbsp of water. Blend on high until thick and smooth. (Continued in comments) #plantbasedrecipes #soupseason