Catherine Perez(@plantbasedrd) 인스타그램 상세 프로필 분석: 팔로워 1,251,666, 참여율 2.24%

✨ 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. 🥹

Shredded Tofu Salad with Guasacaca, my ideal high protein and high fiber prep for the week bc 2 nutrients are better than 1 🙂‍↕️ Shredded Tofu 1/2 block vacuum sealed super firm tofu, 226g 1 tbsp avocado oil 1 tbsp tamari 1 tbsp nutritional yeast 1 tbsp potato starch or cornstarch 1 tsp onion powder 1/4 tsp white pepper (optional) Kosher salt Guasacaca 1 large avocado, cubed 1/4 cup diced white onion 1 jalapeño, roughly chopped (or 1/4 cup diced green bell pepper) 2 cloves garlic, crushed Juice of 1 lime 2 tbsp white wine vinegar 2–3 tsp olive oil 1/2 tsp vegetable bouillon paste or 1 tsp yellow miso paste (optional) 1/3 cup cilantro leaves Salad 1, 15oz can chickpeas, drained and rinsed 1/3 cup snap peas, trimmed and thinly sliced on a bias 1/4 cup diced white onion 1 jalapeño diced (optional) 1/3 cup cilantro leaves, minced Optional: make arepas to serve with the filling or stuff into pitas, sandwiches or use with your favorite crackers and veggies For the tofu: Preheat the oven to 425F. Place a box grater over a lined baking tray with parchment paper. Grate the tofu over the largest holes on the grater to make shreds. Add tamari, oil, nutritional yeast, potato starch, garlic powder, white pepper, and a pinch of salt. Toss to evenly coat then spread the shreds out on the baking tray. Bake in the oven for 15 minutes. Give the tofu a toss to break up any clumps then allow to cool. For the guasacaca: To a blender cup, add the avocado, onion, jalapeño, garlic, lime juice, vinegar, oil, bouillon paste, and a generous pinch of salt. Blend on high until smooth. Add the cilantro, then blend again until the cilantro is evenly minced. Taste and adjust with additional salt or vinegar as needed. Mix the filling: To a large mixing bowl, add the chickpeas. Use a potato masher or fork to give the chickpeas a quick mash. Add the tofu, snap peas, onion, pepper, cilantro, and half the guasacaca. Stir everything together to combine. Add additional sauce as desired to get your desired consistency. #plantbasedrecipes #tofu

🍊morir soñando chia pudding bc i needed a little nostalgia and fiber for breakfast ✔️1/3 of your daily fiber needs per serving ✔️ 4.9 mg of iron per serving ✔️ good option for meal prep Chia Seed Pudding 1/2 cup high-protein plant-based yogurt or skyr 2 tsp orange zest 1/2 cup freshly squeezed orange juice (about 1-2 navel oranges) Juice of 1 lime or 2 extra tbsp of orange juice 2 tbsp agave syrup 1 tsp Dominican vanilla or vanilla paste/extract 1/4 tsp kosher salt 3/4 cup non-dairy evaporated milk 1/3 cup chia seeds Coconut Date Crumble 3 tbsp rolled oats 2-3 pitted medjool dates 2 tbsp coconut flakes 2 tbsp raw cashews 1 tsp orange zest 1/2 tsp Dominican vanilla or vanilla paste/extract 1/4 tsp kosher salt Add the yogurt, orange zest, orange juice, and lime to a blender cup and blend for a minute using an immersion blender. Add the agave, vanilla, and salt then begin blending again. Slowly pour in the evaporated milk while blending until fully incorporated. Taste the blended milk and adjust with additional sweetener or salt as needed. Stir in the chia seeds, making sure they are evenly mixed into the milk. Cover and place in the fridge for 10 mins, so that the chia seeds can begin blooming. Give the chia seeds another good stir, breaking up any noticeable clumps in the mixture. Cover again, and place in the fridge overnight to fully gel. To a mini food processor, add the oats, medjool dates, coconut flakes, cashews, orange zest, vanilla, and salt. Pulse the ingredients together until you get a uniform crumbly mixture. This can be stored in the fridge until ready to use. To assemble, portion out the chia seed mixture into a bowl or jar, then top with the crumble and enjoy. #plantbasedrecipes #chiapudding

🍅 Got some tomatoes from the farmers market this week and really good pink guava hot sauce from @pisqueya. So, now I’m planning to be at least 95% tomato for the remainder of summer. Reminder, as the week gets warmer, stay hydrated the best you can, friends! Food can count towards that hydration! 1/4 small red onion, thinly sliced 1 clove garlic, grated Zest and juice of 1/2 lemon 1 medium heirloom tomato 1/2 cup cherry tomatoes, halved 1/4 cup sun-dried tomatoes from a jar packed with oil, diced 6-7 Castelvetrano olives, pitted and diced 1/4 cup dairy-free feta 1-2 tbsp of fresh torn herbs (I used fresh basil, but herbs are optional) 1/2 tsp dried oregano 1-2 tbsp of the oil from the jar of sun-dried tomatoes (or extra virgin olive oil) 1 tbsp hot sauce (I used @pisqueya Pink Guava Hot Sauce) Kosher salt Sourdough bread for serving Optional, but soak your sliced onions in cold water for 10 minutes to reduce their sharpness. Drain and rinse well then transfer to a medium sized bowl. Add the grated garlic along with a pinch of salt, the zest and juice of lemon, then toss to combine. Allow the onions to marinate and soften for 5 minutes. Cut your heirloom tomato in half. Dice up one half of the tomato, then grate the other half over the onions using a box grater. Add the cherry tomatoes, sun-dried tomatoes, olives, feta, herbs, oil, and hot sauce. Stir well to combine then taste and adjust with salt if desired. Serve this as a dip with freshly toasted bread and enjoy. #plantbasedrecipes #tomatoseason

⭐️ Sauces and dressings are some of the best additions that can be packed with nutrition. #sponsored So here are 4 I prep often, packed with protein and gut loving probiotics for some extra satisfaction and gut support thanks to the addition of some high-protein #oatmilkskyr from @IcelandicProvisions. The #skyr’s thick & creamy texture helps to replace most of the mayo in traditional dressings to help add a nutritious boost. #IcelandicProvisions ⭐ Find all 4 of these recipes pinned in the comments below! 🫙 Chipotle Skyr Crema 🫙 Sweet as Honey Mustard Dressing 🫙 Creamy Tahini Caesar 🫙 Caramelized Date Dressing

🌱 The one thing you’ll find in my fridge most of the time is this marinated red cabbage slaw. I make it so often bc it’s cheap, but super nutrient dense. Like full of vitamin c to better absorb iron from your meals (aka pair this slaw with iron-rich meals), and glucosinolates to help reduce cancer risk. So pass the pink stuff 💓 1/2 small red cabbage, shredded (about 4-5 cups) 1/2 medium red onion, thinly sliced Juice of 3 limes 2 tbsp apple cider vinegar 2 tsp maple syrup 2 tsp extra virgin olive oil 1/2 tsp freshly cracked black pepper 1/2 tsp dry oregano (optional) Kosher salt To a large mixing bowl, add the shredded cabbage and onions. Sprinkle about 1/2 tsp of kosher salt over top then add the lime juice, vinegar, maple syrup, and oil. Use clean hands to massage the dressing into the cabbage and onions until you see the slaw start to soften and turn slightly more pink in color. To further season, add the black pepper and dry oregano that has been lightly rubbed between your palms. Once added, toss to combine. Taste the slaw, and if it needs more salt, add another pinch and massage into the slaw. You can also stir in more spices or herbs based on your preference. Transfer the slaw to an airtight container along with all the juice at the bottom of the bowl. Cover and place in the fridge for at least an hour before using. I prefer to let it sit overnight as it will become a hot pink in color and develop the best texture with more time. #plantbasedrecipes #cabbage

🥪Herby Chickpea Salad Sandwich with Marinated Zucchini bc I have big expectations for my sandwiches this summer. 🙂‍↔️ Sahawiq/Zhug Inspired Dressing 1 tsp cumin seeds 1 tsp coriander seeds 2 garlic cloves 1/2 tsp ground cardamom 1 lemon 1 serrano pepper, roughly chopped 1 jalapeño pepper, roughly chopped 1 tsp dijon mustard 1 tsp yellow miso paste (optional) 1/4 cup extra virgin olive oil 1/2 cup cilantro, woody stems removed 1/2 tsp kosher salt Chickpea Salad 2, 15 oz cans chickpeas, drained and rinsed 1 medium zucchini 1/3 cup pickled jalapeños 3 scallions, thinly sliced 1/4 cup pepitas (optional) 1/2 cup cilantro leaves, minced Kosher salt Extra virgin olive oil as needed Assembly Whole grain bread slices Lettuce Pickled onions Vegan mayo or mustard To a large mixing bowl, add the chickpeas, zest of 1 lemon, and a pinch of salt. Use a fork or potato masher to mash the ingredients together then set aside. Use a y-peeler to thinly peel the zucchini into thin strips. Place the strips in a bowl with a pinch of salt and set aside for 10 mins. While you wait, place a small sauté pan over med-low heat. Add the cumin seeds and coriander seeds and toast while stirring for 1 min, or until fragrant. Transfer the seeds to a mortar and pestle with the cardamom, garlic, and a pinch of salt then mash the ingredients together to form a paste. Squeeze the juice of 1/2 a lemon into the mortar to help scrape up the paste and transfer to a mini food processor. Add the juice of the remaining half of the lemon, serrano pepper, jalapeño pepper, mustard, miso, oil, cilantro leaves, and salt then blend until mostly smooth. Taste and adjust salt as needed. Give the zucchini ribbons a squeeze to release additional water, then discard the water and place the zucchini back into the bowl. Drizzle the ribbons with 2-3 tbsp of the blended dressing and a small drizzle of oil. Toss the zucchini to coat and set aside. To the bowl of chickpeas add the pickled jalapeños, scallions, pepitas, cilantro, and the rest of the dressing. Toss to combine until well mixed. Taste and adjust for salt then refrigerate until ready to use. Layer sandwiches as desired & enjoy! #plant

☀️ 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