The Greenprint. Marco Borges

SALAD

       AVOCADO TOAST WITH SUNFLOWER SEEDS AND SPROUTS

       SHREDDED BRUSSELS SPROUTS SALAD

       SWEET POTATO TOAST WITH HUMMUS AND BROCCOLI SPROUTS

       MEXICAN-INSPIRED BEAN SALAD

       SPLIT PEA SOUP

       SPINACH AND MUSHROOM GNOCCHI WITH WALNUT MEAT

       LOADED SWEET POTATO

       MUSHROOM ‘CHORIZO’ LETTUCE TACOS

       CHICKPEA NO-TUNA SALAD SANDWICH

       CHICKPEA AND AVOCADO BURGERS

       TIER 3: RECIPES

       BANANA-NUT QUINOA BOWL

       ALMOND GRANOLA OAT CUP

       HOMEMADE OAT MILK

       DRIED FRUIT BROWN RICE PORRIDGE

       KALE BREAKFAST SALAD

       SPINACH TORTILLA

       ALMOND BUTTER AND BLUEBERRY SWEET POTATO TOAST

       BLT BREAKFAST SANDWICH

       SWEET POTATO AND BLACK BEAN SALAD BOWL

       BLACK BEAN AND SQUASH QUINOA BOWL

       TERIYAKI SUSHI BOWL

       COURGETTE AND SQUASH POTATO BOWL

       RAINBOW QUINOA BOWL

       GRILLED ARTICHOKE AND BLACK BEAN BOWL

       SUGAR SNAP PEA AND CARROT NOODLES

       SPINACH AND KALE PASTA WITH CRISPY BRUSSELS SPROUTS

       CASHEW CHEESE PASTA

       SPINACH CREAM PASTA

       MAINS: MAIN DISH SALADS

       QUINOA VEGGIE SALAD WITH SUNFLOWER SEED ‘PARMESAN’

       THAI PEANUT AND QUINOA SALAD

       ROASTED SWEDE AND KALE SALAD

       MAINS: OTHER

       LENTIL AND BEAN CHILLI SOUP

       RED LENTIL DAL

       SAUTÉED BELUGA LENTILS AND BUTTERNUT SQUASH

       BRAISED BELUGA LENTILS WITH KALE

       SPICY BBQ GRILLED AUBERGINE STEAKS

       BLACK BEANS AND YUCA WITH JASMINE RICE AND AVOCADO

       VEGGIE FRIED RICE

       HUMMUS

       CUBAN BLACK BEANS

       DESSERTS AND TREATS: ALL TIERS

       CINNAMON BREAD

       HEMP HEART FRUIT SALAD

       BERRY CHIA PUDDING

       PEANUT BUTTER AND JAM CHIA PUDDING

       PINEAPPLE NICE CREAM

       BANANA NICE CREAM BOWL WITH PECANS

       WATERMELON ICE LOLLIES

       SORBET

       CONCLUSION: Be the Greenprint

       ACKNOWLEDGMENTS

       RESOURCES

       SELECTED REFERENCES

       LIST OF SEARCHABLE TERMS

       About the Publisher

INTRODUCTION

       BY

       JAY-Z & BEYONCÉ

      Having children has changed our lives more than anything else. We realise now, more than ever, that most of the things we want for ourselves we also want for the world – peace, happiness, love, prosperity and, above all, health. We used to think of health as a diet – some worked for us, some didn’t. Once we looked at health as the truth, instead of as a diet, it became a mission for us to share that truth and lifestyle with as many people as possible.

      We are not about promoting any one way of living your life. You decide what’s best for you. What we are encouraging is for everyone to incorporate more plant-based meals into their everyday lives. As our dear friend and plant-based guru Marco always says, ‘The more you lean towards plants, the more you benefit.’

      The facts about plant-based eating are hard to ignore. The benefits of a single plant-based meal per day can have a profound impact on our health and the environment. Chronic diseases seem more prevalent than ever before – especially among those with lower-income levels and less access to real food. It’s not a poverty issue. It’s not a minority issue. It’s an all-of-us issue. The world won’t change itself. We need to change it. A single decision by one person can affect change not only within themselves but also within their family, their community and the planet.

      We want to challenge you, as we challenge ourselves, to move towards plant-based foods. We all have a responsibility to stand up for our health and the health of the planet. Let’s take this stand together. Let’s spread the truth. Let’s make this mission a movement. Let’s become ‘the Greenprint’.

GETTING STARTED

      WELCOME TO THE GREENPRINT! You are about to embark on the single greatest action you can take to prevent and reverse disease, a supreme programme for rapid, sustainable weight loss and improved health. It will change your life, your body and the planet, in a revolutionary way. And it all starts with plants.

      AT ITS CORE, the Greenprint is a revolutionary set of laws that have been created using clinical data and years of expertise that will allow you to take control of your health once and for all. As the world becomes more aware of the benefits of plant-based eating than ever before in history, The Greenprint is more than a book – it is a movement, and you’re about to join.

      As an exercise physiologist and the CEO and founder of 22 Days Nutrition, I’ve dedicated my life to helping people live their best lives. This means encouraging people to transition to plant-based eating so they can lose weight, prevent (and in some cases reverse) chronic disease, boost their energy and transform their health.

      Why do I do this? Because I care about you, I care about my children and I care about their children. I want to see you live your best and healthiest life. You see, in the last hundred years, our diets have radically changed – for the worse. We’ve gone from eating whole foods that nourish and heal the body to eating processed junk that is high in fat, sugar, additives, toxins and fillers yet lacks vital nutrients. We’ve gone from eating around 45 kilos of meat (which was raised on farms, grass fed and free from chemicals) each year to, on average, more than 90 kilos, nearly all of it grown on factory farms and pumped full of antibiotics and h ormones to satisfy the need for cheap, readily available meat. It’s