Nutrition Essentials for Mental Health by James Lake MD


  • Full Title : Nutrition Essentials for Mental Health: A Complete Guide to the Food-Mood Connection
  • Autor: James Lake MD
  • Print Length: 464 pages
  • Publisher: W. W. Norton & Company; 1 edition
  • Publication Date: January 11, 2016
  • Language: English
  • ISBN-10: 0393709949
  • ISBN-13: 978-0393709940
  • Download File Format: azw3

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Exploring the connection between nutrition and mental wellness so therapists can provide more effective, integrated treatment.

Diet is an essential component of a client’s clinical profile. Few therapists, however, have any nutritional training, and many don’t know where to begin. In Nutrition Essentials for Mental Health, Leslie Korn provides clinicians with a practical guide to the complex relationship between what we eat and the way we think, feel, and interact with the world.

Where there is mental illness there is frequently a history of digestive and nutritional problems. Digestive problems in turn exacerbate mental distress, all of which can be improved by nutritional changes. It’s not unusual for a deficit or excess of certain nutrients to disguise itself as a mood disorder. Indeed, nutritional deficiencies factor into most mental illness―from anxiety and depression to schizophrenia and PTSD―and dietary changes can work alongside or even replace medications to alleviate symptoms and support mental wellness.

Nutrition Essentials for Mental Health offers the mental health clinician the principles and practices necessary to provide clients with nutritional counseling to improve mood and mental health. Integrating clinical evidence with the author’s extensive clinical experience, it takes clinicians step-by-step through
the essentials for integrating nutritional therapies into mental health treatment. Throughout, brief clinical vignettes illustrate commonly encountered obstacles and how to overcome them.

Readers will learn:
• Why nutrition matters in mental health
• The role of various nutrients in nourishing both the brain and the gut, the “second brain”
• Typical nutritional culprits that underlie or exacerbate specific mental disorders
• Assessment techniques for evaluating a client’s unique nutritional needs, and counseling methods for the challenging but rewarding process of nutritional change.
• Leading-edge protocols for the use of various macro- and micronutrients, vitamins, and supplements to improve mental health
• Considerations for food allergies, sensitivities, and other special diets
• The effects of foods and nutrients on DSM-5 categories of illness, and alternatives to pharmaceuticals for treatment
• Comprehensive, stage-based approaches to coaching clients about dietary plans, nutritional supplements, and other resources
• Ideas for practical, affordable, and individualized diets, along with optimal cooking methods and recipes
• Nutritional strategies to help with withdrawal from drugs, alcohol and pharmaceuticals

And much more. With this resource in hand, clinicians can enhance the efficacy of all their methods and be prepared to support clients’ mental health with more effective, integrated treatment.

 

Review

Nutrition Essentials for Mental Health is a textbook, a protocol guide, a cookbook, and a resource guide all-in-one, with many appendices and charts that will easily become a go-to reference for integrative health practitioners of all disciplines treating clients with mental health conditions. . . . Korn has done a tremendous job of assimilating medical nutritional information from across many cultures and traditional practices. All ages are covered, with many suggestions on how to make nutrition fun for children and adults alike. . . . Her approach is gentle and encouraging . . . without being overwhelming or discouraging to the client.”
The Townsend Letter

“[A] complete and highly usable guide to the landscape of nutrition and the mind-body connection that the student, clinician and patient alike can connect to and learn from. . . . [A]s a patient who suffered from the nutritional deficiencies and medical issues as well as the mental health concerns described, I would have greatly benefited from this book during my illness. . . . As compared to other texts, [this book] is written in a more accessible tone for those without an extensive background in medicine and psychology; it also strikes me as a more beneficial resource due to the appendices, which are packed with recipes, charts of nutrients and their impacts, and the detailed examples of treatment plans that show the harmony of nutritional therapy when treating everything from seasonal affective disorder to schizophrenia.”
PsychCentral

“To say this book is a complete guide is an understatement . . . Dr. Korn manages to offer every imaginable support one needs from peer-reviewed data validating her assertions to sample dialogues, case vignettes, goal setting procedures and essential outcomes. . . . The Appendices are a treasure trove in themselves with comprehensive resources, guidelines, recipes, a sample client intake form, food-mood diary, and lists of foods containing gluten, lactose, casein, dairy, corn and oh so much more. There’s no doubt in my mind that this is the go-to textbook for clinicians wanting to bring awareness to food and its impact on their clients’ mental health. . . . [T]his isn’t the kind of book you read once and set on the shelf; rather, it’s a companion to reference throughout the day working with clients, listening to friends and hearing your own body speak.”
Somatic Psychotherapy Today

“There are excellent case scenarios, question/answer sections, recipes, and activities throughout the book . . . . [A]ny healthcare professional with a thorough understanding of anatomy and physiology will benefit from reading the book and learning how food and nutritional deficiencies can negatively affect a person’s mood, mental health, and physical health.”
Metapsychology Online Reviews

“[A] much needed addition to the field of mental health. . . . Though the book is written by and for clinicians, clients and those interested in nutrition will also find this book accessible. Chapter three is particularly helpful for therapists, as it includes a clinician checklist, food journals, and sample dialogue with a client for those new to addressing nutrition in a clinical counseling session. This easy-to-read guide is an invaluable resource for mental health professionals and is highly recommended.”
American Reference Books Annual

“If there is one book that I would recommend for mental health professionals to use when discussing dietary changes with their clients, this is it. It covers every conceivable aspect of the interaction between diet and mental health, and synthesizes all of the leading research into a highly readable text.”
Lila Elizabeth Massoumi, MD, ABIHM, Chair of the APA Caucus on Complementary, Alternative, & Integrative Medicine

Nutrition Essentials for Mental Health is an absolute must-read for all mental health professionals, and highly recommended for anyone wanting to understand the connection between what we eat and how our minds function. Dr. Korn brings two crucial concepts to the table: the importance of the diet of our ancestors and the significance of biochemical individuality. This book will change lives!”
Gray L. Graham, BA, NTP, President and Founder of the Nutritional Therapy Association

“I highly recommend this book to any professional or clinician working in the mental health field, as it will provide an invaluable resource for their patients. Korn’s unique ability to articulate a collaborative approach toward compassionate mental health care is refreshing. With years of clinical experience supported by decades of evidence-based research, her book enables clinicians to help their patients understand the underlying biological processes driving their mood and behavior and make the necessary changes to restore balance.”
James M. Greenblatt, MD, Integrative Psychiatrist, Editor of Integrative Therapies for Depression

“Leslie Korn has written the essential book for mental health care providers. As I read Nutrition Essentials for Mental Health, I was astonished at the level of detail. It is engagingly written and fascinatingly encyclopedic in its reach. The delicious recipes alone provide a pathway to health. This book should be a bible for the mental health field.”
Peggy Knickerbocker, James Beard Award-winning cookbook author

“A must-read guidebook for patients and practitioners. This comprehensive mental health care resource illuminates the landscape of nutrition, including the latest research on the gut-brain connection, the role food intolerances can play in disrupting the nervous system, supplement guidelines, and powerful food-as-medicine strategies.”
Kathie Madonna Swift, MS, RDN, LDN, FAND, author of The Swift Diet

About the Author

Leslie Korn, PhD, is a clinician specializing in mental health nutrition and integrative medicine. A core faculty member of Capella University’s Mental Health Counseling Program, she served as a Fulbright scholar on traditional medicine, a Clinical Fellow at Harvard Medical School, and a National
Institutes of Health-funded research scientist in mind/body medicine. In 1975, she founded the Center for Traditional Medicine, a public health clinic in rural indigenous Mexico that she directed for over 25 years. Author of six books, she teaches and consults internationally for mental health professionals and tribal communities.

James Lake, MD, is on the clinical faculty at the University of Arizona Center for Integrative Medicine. He practices in Central California.

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ffee grinder to grind whole nuts, as it is cheaper than buying almond flour and tastes fresher. Almond flour is my go-to flour substitute for Passover baking.

GRAINS

In this book I use brown rice more than white rice, but I also present a new way to prepare white rice that may be lower in calories and higher in nutrition than conventional methods. (See this page.) In addition, I have recipes that use quinoa and kasha instead of rice, and the only pasta I use is made from whole wheat. I have found that my children cannot tell that I use whole-wheat pasta rather than their beloved white pasta in baked dishes.

MILK SUBSTITUTES

I have long used soy and almond milk in my baking, and now I use coconut milk in many recipes with great results. I have yet to make a dessert recipe in which a particular milk substitute rendered an inferior result.

FAVORITE TOOLS

Scale: When I was in French culinary school, we weighed everything, including eggs. You want a scale for many reasons—to know the weight of everything from chocolate to vegetables for more accurate cooking and baking, and to divide challah dough so your strands are even (use the metric measurement for that). In the absence of weighing, you need to measure precisely. For baking, that means scooping, shaking, and leveling dry ingredients and looking at measured liquids at eye level.

Tongs: They’re the best tool for turning chicken and meat or for stirring large amounts of onions or vegetables in a tall pot. Get the silicone-tipped ones.

Box grater: This tool reminds me of my mother and grandmother, who always grated everything by hand—and using it saves you from having to clean the food processor. Recipes in this book will indicate whether to use the small or large holes of the box grater.

Microplane zester: This is a favorite tool, as I use zest in many recipes. It can also be used for grating cheese and fresh ginger. (Buy separate ones for milk and meat.)

Salad spinner: I hate wet lettuce and use a lot of fresh herbs in my recipes. The spinner helps get everything as dry as possible.

Ruler: Many dessert recipes instruct bakers to roll out dough to a certain size or to use a certain size pan. I’m good at that, simply by eyeballing things, but if you don’t have that superpower, a ruler makes sure you get it right. Hide it from the kids or you’ll never see it again.

Electric citrus juicer: I first bought one when I made lemon tarts in Geneva, Switzerland, as a caterer. The juicer gets more juice out of your citrus than juicing by hand. You can also use a manual juicer.

Food processor: There is a lot of chopping involved in this book. Be nice to your hands and use the processor sometimes.

Immersion blender: A life-changing invention. I couldn’t live without this tool, especially for soups.

Onion goggles: A favorite new toy—I mean, tool—that really prevents you from tearing up while chopping onions.

Small liquid measuring cups: These are glass or plastic, with a lip to aid pouring, and usually hold about 4 tablespoons. They are so much easier to use, without spilling, than measuring liquids with spoons.

• How to Use This Book •

Recipes in this book are labeled if they are Dairy, Meat, Parve, Vegan, Vegetarian, or Gluten-free. The Passover label indicates that the recipe is appropriate for Passover or can be adjusted easily to make it so, though I am using the Ashkenazi standard. Other gluten-free recipes with rice or legumes, but without any of the other prohibited grains, may be eaten by Sephardic Jews on Passover.

• What the Labels Mean ·

Dairy: Recipes with milk, cheese, butter, yogurt or other dairy products. You can substitute for many recipes as follows to make them nondairy:

• MILK: Soy, almond, rice, hemp

• CHEESE: Dairy-free cheeses, available in many stores, usually made from soy

• BUTTER: Coconut oil (chill or freeze for baked goods), dairy-free margarine

• YOGURT: Coconut-based yogurt

Meat: Recipes with different cuts for beef, veal, lamb, chicken

Parve: Recipes that are neither meat nor dairy and can be served with either meat or dairy meals. Eggs and fish are considered parve.

Vegan: recipes without eggs, honey, or dairy

Vegetarian: recipes without meat or fish and might contain dairy or eggs

Gluten-free: recipes without wheat (all species), barley, rye, oats (that have not been cross-contaminated)

Passover: recipes that are kosher for Passover as is, or that can easily be adapted for Passover, following Ashkenazi rules (no corn, rice, legumes)

EQUIPMENT

Every recipe has a list of equipment needed to help streamline your meal preparation, but the items are flexible. For example, if you have a 9-inch pan and the recipe calls for an 8-inch pan, you can use the pan you have, just watch the dish cooking or baking because you might need to adjust the cooking time.

TIP BOXES

Tip boxes throughout the book contain useful techniques and information also relevant to recipes elsewhere.

Most Important Tip

Every oven is different, and some run hotter or colder than others. The recipes in this book were tested on two different brands of ovens in my kitchen, then in the ovens of several recipe testers, so that I could give you the most accurate baking times. But the first time you make any recipe in this book, or really any recipe, shave 10 minutes off the baking time if the recipe calls for baking for 1 hour, shave 5 minutes off 30–60 minutes, and shave 2 minutes off 12–15 minute baking times. Check for doneness and add more time as needed; you can always add time, but you cannot take it away. More people overbake their recipes than underbake them.

Meal

Planning

Variety is the key to a delicious, nutritious meal, and the best way to convince your people to go on a healthier eating journey with you. Even my twin teenage boys discovered new foods they loved during the development of this book, and they no longer make faces when presented with a whole-grain dessert. They and their friends love to eat at our home because no meal is ever boring.

First, I make sure every dinner plate has a variety of colors and textures. Next, I make sure that we eat both raw and cooked vegetables at every meal. Not every child has to love every dish on the table, but as long as there is at least one thing each kid will eat, a meal works. There are no separate meals for different family members.

I remember being at a friend’s home at the end of the day while her nanny was cooking. I asked why she was preparing only a small amount—weren’t my friend and her husband eating with their children? She said that she would cook a separate meal later for her husband and herself. I thought she was kidding. Children are people and should just eat good food. Kid food is simply a way of dumbing down food and nutrition. Once their first two teeth came in, our children have always eaten the same meal as my husband and I.

No one loves every vegetable or every preparation of all vegetables. Figure out what works for your crew, like French daycare teachers do when introducing new foods to 18-month-old children. They try shredded raw carrots first and see if the students eat them. They might try cooked carrots next and carrot purée after that. They believe that there must be a way to get a child who says he doesn’t like carrots to eat them. Usually they find a method that appeals. American parents tend to give up when their kids try something once and claim they hate it. Keep introducing healthy foods in different forms until you get a hit. And what your child hates at age 2 might be her favorite food at age 5. At my twins’ seventeen-year-old check-up, our pediatrician turned to me with amazement and asked how I produced four good eaters; he had never seen that before in his practice. Another reason to work hard to introduce children to a wide variety is because if they develop allergies or other ailments as they grow up, they will still have many foods they like to eat.

Healthy eating requires planning and time management. Start soaking beans or rice before you go to sleep. Make sure you have all the ingredients you need several hours before you start cooking. See what takes the longest. If you have a free 15 minutes in the middle of the day, make a part of the meal—spread out the parts of a dish. My mother worked full time, so she always made Shabbat dinner on Thursday night. I almost never bake challah on Friday; challahs are done by Wednesday and are then frozen. I make desserts and soups on Thursday to make my Fridays less stressful. Not every dish should be time-consuming—create a menu that combines easy and fancy dishes. Have some soups and desserts in the freezer and build from there.

* Menu Suggestions *

SHABBAT LUNCH

Israeli Herb and Almond Salad

Chopped Salad with Lemon and Sumac Dressing

Asian Sweet Potato Salad

Winter Red Salad

Apple, Squash, and Brussels Sprout Salad

Crudités with Red Pepper Tahini

Feijoada: Brazilian Cholent with Collard Greens and Farofa

Grilled Steak with Everything Marinade

Arroz con Pollo with Brown Rice and Salsa Verde

Indian Barbecued Chicken

Kasha Mujadarra

Sri Lankan Rice with Dried Fruits and Nuts

Eggplant with Capers and Mint

Charred Cauliflower with Orange Vinaigrette

Grilled Corn with Cilantro Pesto

Whole-Wheat Onion Challah

Sourdough Challah

THANKSGIVING DINNER

Apple, Squash, and Brussels Sprout Salad

Ribollita

Sage and Shallot Roasted Turkey with Whole-Wheat Stuffing

Grilled Corn with Cilantro Pesto

Tzimmis Purée

Fruit Galette with a Chocolate Crust

Rosemary Focaccia

ROSH HASHANAH

Tuscan Farro Soup

Brisket Bourguignon

Whole Roasted Chicken with Quinoa and Pine Nut Stuffing

Sri Lankan Rice with Dried Fruits and Nuts

Tzimmis Purée

Roasted Broccoli with Mustard and Za’atar Drizzle

Caramelized Apple Strudel

Israeli Chocolate Rugelach

Root Vegetable and Apple Cake

Blueberry Honey Cake Scones

CHANUKAH

Potato and Scallion Latkes with Pickled Applesauce

PURIM

Pumpkin Hamantaschen

PASSOVER

Israeli Herb Salad

Chopped Salad with Lemon Sumac Dressing

Winter Red Salad

Apple, Squash, and Brussels Sprout Salad

Mango Coleslaw

Watermelon, Peach, and Mint Gazpacho

Bouillabaisse

Modern Borscht: Beet and Parsnip Purée

Tzatziki Soup

French Onion Soup with Flanken

Baked Schnitzel with Nut Crust

Brisket Bourguignon

Indian Barbecued Chicken

Whole Roasted Chicken with Quinoa and Pine Nut Stuffing

Coq au Vin Blanc

Red Quinoa Meatballs with Spaghetti Squash

Dry-Rubbed Roasted Salmon

Spiced Fish with Cauliflower Purée and Red Pepper Tomato Relish

Quinoa with Mushrooms and Kale

Potato and Scallion Latkes with Pickled Applesauce

Brussels Sprout Crumbs

Tzimmis Purée

Eggplant with Capers and Mint

Chocolate Quinoa Cake

SHAVUOT

Tzatziki Soup

Watermelon, Peach, and Mint Gazpacho

Bouillabaisse

Cheese-Filled Buckwheat Blintzes

Fish Tacos with Cilantro Lime Rice

Dry-Rubbed Roasted Salmon

Pasta Siciliana

Mini Cheesecakes with Oat and Brown Sugar Crust and Strawberry Purée

BBQ

Watermelon, Peach, and Mint Gazpacho

Charred Cauliflower with Orange Vinaigrette

Asian Sweet Potato Salad

Mango Coleslaw

Grilled Steak with Everything Marinade

Indian Barbecued Chicken

Japanese Lamb Chops

Peas and Carrots Reinvented: Grilled Whole Carrots with English Pea Dip

Grilled Corn with Cilantro Pesto

Fruit Cobbler with Chickpea and Almond Topping

Appetizers

and

Salads

Israeli Herb and Almond Salad

Chopped Salad with Lemon and Sumac Dressing

Crudités with Red Pepper Tahini

Mango Coleslaw

Apple, Squash, and Brussels Sprout Salad

Tuna Poke

Asian Sweet Potato Salad

Winter Red Salad

Cambodian Spring Rolls with Lime, Chili, and Peanut Dipping Sauce

Sylvia’s Turkey Stuffed Cabbage

Salmon and Avocado Tartare

ISRAELI HERB AND ALMOND SALAD

Parve, Gluten-free, Vegan, Passover • Serves 6

This versatile salad, which appears in some version on every Israeli hotel breakfast buffet, can be served with yogurt or eggs for breakfast and alongside any grilled fish, chicken, or steak dish for lunch or dinner. I’ve even served this salad with gefilte fish. To make a meal of the salad, you can add feta, chickpeas (but not on Passover), or tuna. Always use the freshest herbs you can find, and wash and dry them very well.

PREP TIME: 20 minutes • COOK TIME: 15 minutes to toast almonds • ADVANCE PREP: May be made 3 days in advance • EQUIPMENT: Cutting board, chef’s knife, salad spinner, citrus juicer, garlic press, jelly roll pan or cookie sheet, food processor, measuring cups and spoons, paper towels, large bowl, small bowl, whisk, tongs

¹⁄³ cup (40g) slivered almonds

2 large bunches Italian parsley, thick stems removed

1 large bunch dill, stems removed

1 cup (50g) mint leaves

4 scallions, ends trimmed, thinly sliced

¼ cup (60ml) extra virgin olive oil

Juice of 1 lemon (about 3½ tablespoons)

1 clove garlic, crushed

¼ teaspoon kosher salt

¼ teaspoon black pepper, or more to taste

1 pint (300g) cherry tomatoes, halved if small or quartered if large

• Preheat oven to 325°F (160°C). Place the almonds on a cookie sheet and toast for 12 to 15 minutes, or until light golden and fragrant. Shake the pan once during baking. Set aside and let cool.

• Wash the herbs in batches in a salad spinner and dry very well. Chop the parsley (about 2½ cups [125g]), dill (about 2 cups [100g]), and mint by hand or in a food processor into small, but not tiny, pieces. Even after the herbs are chopped, I grab more paper towels to press into them to absorb more moisture. Place with the scallions in a large bowl.

• In a small bowl, place the olive oil, lemon juice, garlic, salt, and pepper and whisk well. Add to the herbs and toss to coat. Add the tomatoes and mix. Taste and add more salt and pepper if needed. Add the almonds right before serving and toss well.

Washing and Drying Fresh Herbs

Fill a salad spinner or bowl with cold water. Submerge the herbs and move them around to loosen any dirt. Lift the strainer part of the spinner out of the water. If the water is clean, the herbs are clean. If the water is dirty, dump the water out, rinse the bowl, refill it, and repeat until the water is clean. Spin to get as much water as possible off the herbs, and then use paper towels to dry them even more.

Storing Fresh Herbs

Rosemary, sage, and thyme should be wrapped in a damp paper towel and stored in a plastic bag in the fridge. Herbs such as parsley, dill, mint, tarragon, and cilantro should be stored in the fridge with the stems placed in a jar with water, like a bouquet of flowers, and then covered loosely with a plastic bag. Basil should be stored at room temperature in water away from direct sunlight.

CHOPPED SALAD WITH LEMON AND SUMAC DRESSING

Dairy (if using cheese), Parve and Vegan (if not using cheese), Gluten-free, Passover • Serves 6 to 8

Anyone who has heard my four secrets to staying fit as a chef will already know that I eat a lot of salad. If you grew up in the era when iceberg lettuce and salads composed of fewer than five ingredients were popular, you’ll love this modern chopped salad. There is no wrong way to make a salad—you can add other ingredients to this recipe, such as tuna, hard-boiled eggs, chickpeas, cannellini beans, or any vegetable you like to eat raw.

PREP TIME: 15 minutes • ADVANCE PREP: Dressing may be made 3 days in advance; assemble salad right before serving; best eaten day of preparation • EQUIPMENT: Cutting board, knife, measuring cups and spoons, citrus juicer, garlic press, large bowl, small bowl or glass measuring cup, whisk, tongs

SALAD

2 scallions, ends trimmed, cut into ¼-inch (12-mm) pieces

½ red bell pepper, cut into ¾-inch (2-cm) pieces

8 pitted green olives, halved the long way

½ small red onion, chopped into ¼-inch (6-mm) pieces (about ¼ cup)

½ English cucumber, unpeeled, cut into 1-inch (2.5-cm) pieces

1 endive, halved the long way and sliced

½ fennel bulb, chopped into ½-inch (12-mm) pieces

1 avocado, cut into 1-inch (2.5-cm) cubes

1 cup (20g) baby spinach leaves, roughly chopped

2 cups (40g) arugula leaves, or any type of lettuce, cut into 1 to 1½-inch (2.5- to 4-cm) pieces

1 cup (150g) multicolored cherry tomatoes, halved

½ cup (75g) cubed feta cheese, cut into ¾- to 1-inch (2-cm to 2.5-cm) cubes (optional)

DRESSING

Juice of ½ lemon, or more to taste

4 tablespoons extra virgin olive oil

½ teaspoon sumac

1 clove garlic, crushed

¼ teaspoon salt

¼ teaspoon black pepper

Pinch kosher salt, if needed after tasting

• To make the salad, put the scallions, bell peppers, olives, red onions, cucumbers, endive, fennel, avocadoes, spinach, arugula, and cherry tomatoes into a large bowl.

• To make the dressing, place the lemon juice, olive oil, sumac, garlic, salt, and pepper in a small bowl or glass measuring cup and whisk well. Pour the dressing over the vegetables and toss. Taste the salad. Sprinkle kosher salt on top, if needed, and toss before serving.

• Scatter feta cheese on top, if using.

Sumac

Sumac is a flowering plant grown in Africa, North America, and East Asia that produces red berries that are dried and ground. In Middle Eastern cooking it is used as a garnish to salads, while Iranians add it to meat kebabs and rice. Throughout history sumac has also been used as medicine or as a dye.

CRUDITÉS WITH RED PEPPER TAHINI

Parve, Gluten-free, Vegan • Serves 6, or more as a nosh before dinner

This red pepper tahini can be served with anything—schnitzel, grilled meat, or fish—or use it as a dip for bread.

PREP TIME: 10 minutes; 15 minutes to let peppers cool • COOK TIME: 10 to 15 minutes to roast peppers • ADVANCE PREP: Tahini may be made 4 days in advance • EQUIPMENT: Cutting board, knife, measuring cups and spoons, citrus juicer, jelly roll pan or cookie sheet, medium bowl, plastic wrap, food processor, silicone spatula, small bowl

2 red bell peppers, halved, seeds and white veins removed

1 tablespoon extra virgin olive oil, plus more for drizzling on peppers

⅛ teaspoon smoked paprika

¼ cup (60ml) tahini

1 teaspoon fresh lemon juice

⅛ teaspoon salt

1½ cups (225g) baby carrots

4 stalks celery, cut into sticks

1 yellow or orange bell pepper, cut into 1-inch (2.5-cm) strips, seeds and white veins removed

3 Persian cucumbers, cut into sticks

• Preheat oven to broil. Place the red bell peppers on a cookie sheet, drizzle with the olive oil, and rub to coat. Roast for 10 to 15 minutes, or until the peppers are blackened. Remove the peppers from the oven and place into a bowl. Cover the bowl with plastic wrap and let sit for 15 minutes, or until the peppers are cool and you have time to peel them.

• Peel off the blackened skin and discard it. Place the broiled peppers in a food processor. Add the olive oil, smoked paprika, tahini, lemon juice, and salt, and process until puréed. Serve in a bowl next to the vegetables.

MANGO COLESLAW

Parve, Gluten-free, Vegan, Passover • Serves 8

This recipe uses three types of cabbage, but you can also substitute with arugula, slivered spinach leaves, or sliced fennel, or add half a shredded carrot for more color, if you like. The dressing can be used on any salad. Serve this coleslaw with Fish Tacos with Cilantro Lime Rice, the Grilled Steak with Everything Marinade, or the Baked Schnitzel with Nut Crust.

PREP TIME: 10 minutes • ADVANCE PREP: Dressing may be made 2 days in advance; salad may be made 1 day in advance • EQUIPM

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