Henry Firth - BOSH! Healthy Vegan

Henry Firth and Ian Theasby.

HQ

An imprint of HarperCollins Publishers Ltd

1 London Bridge Street

London SE1 9GF

First published in Great Britain by HQ

An imprint of HarperCollins Publishers Ltd 2019

Text Copyright © Henry Firth and Ian Theasby 2019

Photography Copyright © Lizzie Mayson and Nicky Johnston 2019

Henry Firth and Ian Theasby assert the moral right to be identified as the author of this work. A catalogue record for this book is available from the British Library.

Hardback ISBN 978-0-00-835295-0

eBook ISBN: 978-0-00-835296-7

Senior Commissioning Editor: Kate Fox

Project Editor: Laura Herring

Food Photography: Lizzie Mayson

Portrait Photography: Nicky Johnston

Food styling: Pip Spence

Prop styling: Louie Waller

Design & Art Direction: Hart Studio

Recipe Nutritional Consultant: Clare Gray

With thanks to Newington Green Fruit & Vegetables

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers.

Version: 2019-12-20

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Page numbers taken from the following print edition: ISBN 9780008352950.

COVER.

TITLE PAGE.

COPYRIGHT.

NOTE TO READERS.

FOREWORD BY DR RUPY AUJLA.

WELCOME.

WHY EAT PLANTS?.

HOW TO LIVE WELL.

HOW TO EAT WELL.

FANTASTIC FEASTS FOR EVERYONE.

LIGHTER.

ULTIMATE VEG TACOS.

TOFU YAKI BOSH!.

PUTTANESCA POTATO STEW.

HEALTHY SAAG PANEER.

NASI GORENG.

KEEMA ALOO.

SPICY SZECHUAN-STYLE SHIITAKE STIR-FRY.

TOM YUMMO SOUP.

MIXED VEG KATSU CURRY.

CRISPY TOFU SATAY BITES.

INDIAN SPICED TOMATO SOUP.

MUSHROOM SOUP.

SPICY LENTIL SOUP.

ZINGY WATERMELON SALAD.

GREENER.

NIÇOISE SALAD.

BOSH! BURNT AUBERGINE.

SATAY SALAD.

CAESAR SALAD.

MIDDLE-EASTERN SPICED CHICKPEA SALAD.

SALSA VERDE COUSCOUS.

RAINBOW STIR-FRY.

OVEN-ROASTED SALMON TOFU STEAKS.

GREEN SHAKSHUKA.

BBQ PORTOBELLO & POTATO SALAD.

SUPER SUSHI SALAD.

JERK JACKFRUIT SALAD ’N’ BEANS.

THAI TEMPEH SALAD.

HEARTIER.

BRAISED JACK CHILLI.

FEIJOADA & ’SLAW.

HEARTY, HERBY STEW.

JAMMIN’ JAMBALAYA.

BANGIN’ BOLOGNESE.

‘CHORIZO’ PASTA.

PASTA E FAGIOLI.

BBQ SLOPPY JACKETS.

TOTAL PROTEIN CHILLI.

THAI NO-FISHCAKES.

GOAN-STYLE CURRY.

ASIAN-STYLE RISOTTO.

CAT’S CURRYFLOWER.

EMJ’S HEARTY HOTPOT.

SUNNY SRI LANKAN CURRY.

SALAD LASAGNE.

EASY & HEALTHY ROAST DINNER.

MEATY MUSHROOM PIE.

HEALTHIER PIZZA DOUGH.

PEPPERONI & PESTO PIZZA.

TEXAS BBQ PIZZA.

BBQ BOURBON SAUCE.

HOISIN JACKFRUIT PIZZA.

HOISIN SAUCE.

LEGENDARY RENDANG.

NOT-THAT-NAUGHTY BURGER WITH FRISBEE FRIES.

MEATBALLS WITH MASH & GRAVY.

CRISPY, STICKY TOFU WITH PAK CHOI WOK-TOSSED RICE.

TREATS.

ANNA’S BLUEBERRY TOAST LOAF.

CHOCOLATE & BANANA MUFFINS.

SALTED CARAMEL APPLE CRUMBLE & CUSTARD.

BANANA & CHOCOLATE MOUSSE.

BAKEWELL BOSH! BALLS.

COOKIE DOUGH BOSH! BALLS.

BOSH! BROWNIE BALLS.

JACKED FLAPJACKS.

BANANA BERRY ICE CREAM.

PBJ THUMBPRINT COOKIES.

BREAKFAST.

GREEN GODDESS SMOOTHIE.

BERRY BOOST SMOOTHIE.

BANANA, OAT & NUT SMOOTHIE.

CHARLIE’S SAUSAGE SCRAMBLE.

TROPICAL OVERNIGHT OATS.

MEXI BREAKFAST.

MAPLE PECAN GRANOLA.

BARCELONA BREAKFAST BURRITO.

BOSH! BARS.

BREAKFAST OF CHAMPIGNONS.

SUMMER BERRY GRANOLA BOWL.

HEALTHY BANANA FRENCH TOAST.

GARDEN PARTY BREAKFAST BOWL.

LIST OF SEARCHABLE TERMS.

ABOUT THE PUBLISHER.

I’ve long been a fan of BOSH!since a mutual friend of ours, who also happens to be a medical colleague, introduced us a few years ago. So I was genuinely humbled to be asked to write a foreword for Henry and Ian’s latest book. Their recipes have convinced me, along with the millions of others across the globe, to consider plant-based dishes as not only normal, but just as satiating and exciting as any non-plant-based alternatives.

I’m excited to see that the guys have now applied their ingenuity, culinary creativity and love of all things plants to something that could absolutely shift the needle for people’s health. This book is an invaluable guide to how to eat and live healthily while following a plant-based diet.

By way of introduction, my name is Rupy, also known as ‘The Doctor’s Kitchen’.I work as an NHS medical doctor in General Practice and Emergency Medicine. I founded the non-profit Culinary Medicine UK, which teaches health practitioners about nutrition as well as how to cook, and I passionately believe that the key to a happy, healthy life starts on our plate.

It is clear to see that global healthcare systems are strugglingunder the weight of lifestyle-related illnesses. Without a lifestyle-focused solution that addresses the root cause of ill health, we chain ourselves to a vicious cycle of symptom control interventions.

Make no mistake, as a practicing doctor in the NHS I wholeheartedly believe in the use of life-saving pharmaceuticals and surgery. However, the biggest impact we can have on our wellbeing and future health is closely tied to the way we live our lives and what we choose to eat.

Henry and Ian provide a sincere, honest and practical guideto eating more colourfully, living with purpose and considering achievable goals to improve your wellbeing, whether you choose to go completely plant-based or not. And that is precisely why I love these guys.

Although they are passionate about the benefits of a fully plant-based life, they also appreciate other people’s individual preferences, no judgement. Even if it’s just a few meals a week, then that’s OK too. You’ll still see benefits to how you feel.

They recognise the responsibility writing a ‘healthy cook book’ comes with too, which is why they’ve made the effort to collaborate with a nutrition professional to ensure their delicious recipes are consistent with trusted international dietary guidelines without compromising on taste.

Beyond incredible recipes and actionable tips,BOSH! demonstrates a genuine desire to help motivate you to make lasting, lifestyle changes and improve your health. I’m excited for how many people this will inspire toward healthier habits and the impact it could have for you, the reader, and on those around you too. The principles of eating well include consuming a variety of ingredients, mainly plants, lots of colour and plenty of fibre. This book will help you put into action a way of eating and living that will benefit your overall health and happiness.