Savor by Thich Nhat Hanh [kindle ebooks]

  • Full Title : Savor: Mindful Eating, Mindful Life
  • Autor: Thich Nhat Hanh
  • Print Length: 304 pages
  • Publisher: HarperOne; 1st edition
  • Publication Date: March 9, 2010
  • Language: English
  • ISBN-10: 0061697702
  • ISBN-13: 978-0061697692
  • Download File Format: epub


“Among Buddhist leaders influential in the West, Thich Nhat Hanh ranks second only to the Dalai Lama.” — New York Times

In Savor, New York Times bestselling author and renowned spiritual leader Thich Nhat Hanh (Peace Is Every Step, The Art of Power) and Harvard nutritionist Dr. Lilian Cheung combine the timeless wisdom of Buddhism with nutrition science to deliver a revolutionary guide to end our struggles with weight for good. Readers of Michael Pollan (The Omnivore’s Dilemma), Barbara Kingsolver (Animal, Vegetable, Miracle), and the Dalai Lama (The Art of Happiness) will enjoy this accessible and healthful guide to mindful eating and mindful living—and to the philosophy at the heart of the slow food movement.


From Publishers Weekly

If Vietnamese Zen Buddhist master Nhat Hanh says the same thing over and over, it could be because not enough people have heard him, and those who have need a reminder. He speaks to both groups in this work, coauthored by Harvard nutritionist Cheung, urging mindfulness about what people put in their mouths. It’s a diet book and a meditation book, an unusual hybrid that makes sense for Nhat Hanh because it applies his essential wisdom: pay attention; breathe. If you consistently do that, you’ll eat less, and at least two-thirds of Americans surely need to follow that advice. This book adds a lot of eat-this-and-not-that rules, as well as exercise guidelines, delivering so much information the effect is a little overwhelming. But the core meditation instructions are quintessential Nhat Hanh, steely and loving. This could be the diet-and-exercise book for those who have failed using other methods and need a fresh approach. For Nhat Hanh’s many fans, it is the sole wellness book they’ll need to remind themselves to only pay attention.
Copyright © Reed Business Information, a division of Reed Elsevier Inc. All rights reserved.

From Booklist

So essential to healthy eating is a healthy perspective that Zen Buddhist master and prolific author Nhat Hanh joins forces with nutritionist Cheung for a truly holistic approach. The duo pairs the latest nutritional information with the age-old Buddhist practice of mindfulness—that is, of being fully aware of all that is going on within ourselves and all that is happening around us—to draw attention to what and how we eat. Guidance is offered for recognizing what barriers—physical, psychological, cultural, and environmental—prevent us from controlling our weight, and readers are encouraged to savor food in order to fully nourish both the body and the mind. To that end, Nhat Hanh provides guided meditations on everything from eating an apple to coping with stressful situations, along with advice on selecting and preparing food, staying active, and avoiding self-criticism. Complete with a discussion of why healthy eating is also good for the environment, this is a uniquely insightful and positive program for wellness: a book of tested wisdom; practical action; and intellectual, emotional, and spiritual nutriments. –Donna Seaman



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ring all sides are covered. If you want to be super-thorough, toss the dressing through the kale in a large bowl. Taste for seasoning and spice, then serve.

TIP Keep a close eye on these, as they burn easily.



Preparation time: 20 minutes | Cooking time: 40 minutes | Feeds: 4–6

This recipe is a great way to eat healthily and still feel like you’re having a treat. Admittedly a cheesy mashed potato topping is an obvious winning combination, but this comes close – packed full of flavour and with amazing textures, and the upshot is there’ll be no carb coma afterwards.

2 heads of broccoli

1 large cauliflower

glug of rapeseed oil

1 white onion, finely diced

2 garlic cloves, thinly sliced

3 whole star anise

1 large bulb of fennel, roughly diced

1 large leek, sliced into 1 cm (½ in) loops

2 tablespoons plain (all-purpose) flour

200 ml (7 fl oz) white wine – optional

500 ml (17 fl oz/2 cups) fish stock

300 g (10½ oz) sustainable smoked haddock, pin-boned and skinned (ask your fishmonger to do this), then chopped into generous chunks

280 g (10 oz/2 cups) frozen peas

handful of finely chopped parsley

60 g (2¼ oz/2/3 cup) finely grated mature cheddar – leave this out if you’re aiming to be a bit healthier

Preheat the oven to 180°C (350°F/gas mark 4).

Cut the broccoli and cauliflower into small florets of roughly the same size. Put in a roasting tin, drizzle with rapeseed oil and season with salt and pepper. Roast for 10–12 minutes until they start to crisp up.

Meanwhile, put the onion, garlic, star anise, fennel and leek in a pan with a glug of oil. Season with salt and pepper, then cook for 3–4 minutes over medium heat until the onion is translucent. Stir in the flour, then add the white wine, if you’re using it, and let it bubble for 3 minutes (to cook off the alcohol). Add the fish stock and simmer for 5 minutes, stirring constantly, until the sauce begins to thicken. Add the fish, peas and parsley, then take the pan off the heat, cover and let the fish cook in the hot sauce for 5–6 minutes.

Drain the sauce from the pan and put to one side – you should have about 125 ml (4 fl oz/½ cup). Tip the rest of the contents of the pan into a pie dish, and arrange the cauliflower and broccoli evenly on top. Pour a little sauce over the cauliflower and broccoli, followed by the grated cheese. Brown in the oven for 10 minutes or until golden and bubbling. Serve with the remaining sauce as ‘gravy’ on the side.

TIP To keep the budget down on this dish, opt for bigger portions of veg over fish, as I’ve done above. For those more indulgent days, add king prawns, cod cheeks or salmon… anything you can get your hands on.



Preparation time: 5 minutes | Feeds: 1

This doubles up as the perfect start or end to any healthy day. I always feel good after this sort of fresh and light smoothie.

1 cooked beetroot (beet) – you can often pick these up ready-cooked in vacuum packs

155 g (5½ oz/1 cup) frozen blueberries

handful of spinach leaves

½ orange, peeled

5 ice cubes

Combine all the ingredients in a blender and blend until smooth. Drink straightaway.

TIP I’ve opted for ice cubes to add a bit of texture, however almond milk or yogurt work well too.



Preparation time: 20 minutes | Cooking time: 40 minutes | Feeds: 4–6

The smoked mackerel adds extra fishiness to these fishcakes, and the spicy tomato salsa really makes them pop!

400 g (14 oz) floury potatoes, such as maris piper, king edward or desiree, peeled and cut into 5 cm (2 in) chunks

½ white onion, finely diced

rapeseed oil for frying

300 g (10½ oz) left-over fish pie or sustainable smoked haddock, pin-boned and skinned

1 bay leaf – if using smoked haddock

150 ml (5 fl oz) milk – if using smoked haddock

100 g (3½ oz) smoked mackerel, broken into generous chunks

2 tablespoons capers, roughly chopped

handful of freshly chopped parsley

2 teaspoons dijon mustard

finely grated zest of ½ lemon

1 egg, lightly beaten

175 g (6 oz/3 cups) breadcrumbs

spicy roasted tomato salsa, to serve

2 lemons, cut into quarters

Start by boiling the potatoes in salted water for around 10 minutes or until tender. Lightly fry the onion in a dash of oil for a minute or two until translucent, then put to one side.

If using smoked haddock rather than left-over fish pie, put the fish in a pan with the bay leaf and the milk. Cover and bring to the boil, then lower the heat and simmer for 3 minutes. Take off the heat and let the fish cook in the milk for another 2–3 minutes – it’s done when it flakes easily. Remove the fish and set aside.

Drain the potatoes and return to the pan to steam dry. Mash the potatoes, then add the cooked onion, left-over fish pie or haddock, smoked mackerel, capers, parsley, mustard, lemon zest, egg and 60 g (2¼ oz/1 cup) of the breadcrumbs. Season with salt and pepper and combine everything thoroughly.

Spread out the rest of the breadcrumbs on a large plate. Mould a handful of the fishcake mixture into a ball, then flatten slightly and roll in the breadcrumbs to coat. Ideally, leave the fishcakes to chill and set in the fridge for an hour (or all day, if that’s easier for you).

When you’re ready, cook the fishcakes in a hot frying pan with a generous glug of oil, for around 4–5 minutes on each side. Don’t be tempted to turn them too early, or they might break. If your pan isn’t large enough to cook them all at once, keep the cooked fishcakes warm in a 150°C (300°F/gas mark 2) oven.

Smother the fishcakes with the salsa, add a lemon quarter on the side and eat!


400 g (14 oz) ripe, deep-red tomatoes, roughly chopped

glug of rapeseed oil

1 white onion, finely diced

2 cloves garlic, finely diced

1 red chilli, finely diced – remove the seeds for a milder salsa

1 tablespoon finely chopped pickled jalapeños

handful of chopped coriander (cilantro)

glug of red wine vinegar

juice of 1 lime

dash of Tabasco sauce, to taste

sprinkle of chilli flakes, to taste

Preheat the oven to 190°C (375°F/gas mark 5). Put the tomatoes in a baking dish with the rapeseed oil and sprinkle with salt and pepper. Roast for 12–15 minutes or until they soften, then blitz with a hand blender until smooth and leave to cool. Combine the remaining ingredients in a bowl, then add the tomatoes and check the seasoning.



Cheesy Bean Ciabatta To Go (v)

Feeling fragile or just tired after the weekend?


Halloumi & Chorizo Salad Wrap with Gherkin Mustard Mayo

Ready for your second generous feed of the day?


Home Baked Vegetable Crisps (v)

You’ve reached that 4 o’clock lull and are in need of a pick-me-up.


Chilli Guac Mac ‘n’ Cheese (v)

You’ve made it through the day; no run in sight, just more food.


Nan’s Classic Upside Down Pineapple Cake (v)

Room for one last treat.


Big Boy’s Fried Chilli Mac Burger (v)

(v) = vegetarian option



Preparation time: 3 minutes | Cooking time: 10 minutes | Feeds: 4–6

This is pretty much cheesy beans in a ciabatta – there’s always gonna be a day that’s right for. It’s super-simple and tastes so good. Perfect if you’re short of time but in need of something stodgy and filling.

2 bake-at-home ciabattas or other bread rolls

1 x 400 g (14 oz) tin of baked beans in tomato sauce

good glug of Worcestershire sauce

sprinkle of chilli flakes

100 g (3½ oz/2/3 cup) crumbled feta

200 g (7 oz/2 cups) grated mature cheddar

Preheat the oven to 180°C (350°F/gas mark 4).

Take the ciabattas and make a small lengthways cut along the middle, being careful not to cut right through. The aim is to try and make as small a hole as possible, to try and keep all the melted cheese and runny beans in while they’re cooking.

Mix the beans with the Worcestershire sauce, chilli flakes and some salt and pepper, stirring thoroughly.

Distribute the feta and cheddar evenly between the ciabattas, stuffing the cheese in and spreading it out as best you can. Do the same with the baked beans, then transfer the cheesy bean ciabattas to a baking tray and bake for 7–10 minutes or until golden.

TIP You can wrap these individually in foil to help keep the contents in the ciabatta.



Preparation time: 10 minutes | Cooking time: 10 minutes | Feeds: 4

The combination of chorizo and halloumi with crisp raw veg does it for me. This is full of flavour and near on impossible to get wrong. Use up whatever salad you have in the fridge, but make sure you include the fresh herbs – the mint alongside the saltiness of the chorizo and halloumi really works.

250 g (9 oz) chorizo – get the good stuff you slice yourself

250 g (9 oz) halloumi, cut into eight slices and then each slice cut in half

4 soft flour tortillas

200 g (7 oz) gherkins (pickles), finely chopped

1 generous tablespoon American-style mustard

2–3 tablespoons mayonnaise

2 large carrots, grated

¼ red cabbage, finely shredded

handful of finely chopped coriander (cilantro)

handful of mint leaves

Preheat the oven to 160°C (315°F/gas mark 2–3).

Chop the chorizo into rough chunks, then add to a non-stick frying pan and cook over medium heat for a few minutes or until the oil seeps out of the chorizo and the chorizo is slightly crispy. At which point you’re ready to add the halloumi – you want to cook it in this richly flavoured oil. Leave to cook over high for a further 3–4 minutes: by not turning the chorizo or halloumi, you’ll be left with one side crispy and one side soft, which is perfect for this dish.

Meanwhile, wrap your tortillas in foil and warm through in the oven for 5 minutes.

In a small bowl, combine the gherkins with the mustard, mayonnaise and some pepper. Have the other ingredients (carrot, red cabbage, chopped coriander and mint leaves) ready to assemble your wraps. Start by spreading a spoonful of the mayonnaise along the length of the tortilla, then add the hot chorizo and halloumi, followed by the carrot, red cabbage and herbs. Roll up and serve.

This is also a nice dish to serve up on a platter and let people roll their own. Alternatively, serve as a stack – you can make it look mega by piling up the salad in the middle of the tortilla and adding the chorizo, halloumi and herbs last.

TIP Don’t add any extra salt, as both the chorizo and halloumi are already pretty salty.



Preparation time: 10 minutes | Cooking time: 20 minutes | Feeds: 4

Get on board the craze for an alternative to a regular packet of crisps. There’s a little less guilt and a lot more enjoyment doing it this way.

2 parsnips

2 beetroot (beets)

1 sweet potato

glug of olive oil

Preheat the oven to 200°C (400°F/gas mark 6). Using a mandoline or food processor, thinly slice all the vegetables, then pat dry with paper towel to remove any excess moisture.

Put the vegetables slices in a large bowl, drizzle very lightly with olive oil and mix to coat. Spread the vegetable slices out on lined baking trays in a single layer and bake for 15–20 minutes, turning them halfway through. Keep an eye on them: it can be hard to tell when the beetroot is ready, but when the parsnip and sweet potato are golden, they’ll all be done.

Drain the crisps on paper towel, then sprinkle with salt flakes and pepper.

TIP You’ll need a few baking trays for this one, so you can spread out the vegetable slices to get them all crispy.



Preparation time: 15 minutes | Cooking time: 30 minutes | Feeds: 4–6 (or 2 with leftovers)

Is there anything more indulgent than a big bowl of mac ‘n’ cheese? Add the jalapeños and coriander and taste the difference; add the chilli guac topping and really taste the difference! This is a definite crowd-pleaser, so on those days when you’re happy to share, make up a big batch – people will love you for it. Enjoy this carb-heavy pot of heaven.

400 g (14 oz) macaroni

120 g (4¼ oz) butter

50 g (1¾ oz/1/3 cup) plain (all-purpose) flour

2 rounded teaspoons dijon mustard

2 bay leaves

1.25 litres (44 fl oz/5 cups) semi-skimmed milk

150 g (5½ oz) pickled jalapeños

4 spring onions (scallions), thinly sliced

handful of finely chopped coriander (cilantro)

250 g (9 oz/2 ½ cups) grated mature cheddar

150 g (5½ oz/1½ cups) finely grated parmesan


2 hass avocados, mashed

200 g (7 oz) pickled jalapeños, finely chopped

2 cloves garlic, finely chopped

juice of 2 limes

small handful of chopped coriander (cilantro)

Start by boiling a large pan of salted water. Add the macaroni and stir thoroughly to ensure the pasta doesn’t stick. Continue to do this every few minutes while the pasta cooks. Cook as per the instructions on the packet until the pasta is al dente (still has a slight crunch to it), around 8–12 minutes.

Melt the butter in a large saucepan over medium–low heat. Add the flour and stir until it forms a paste, then add the mustard and bay leaves and season generously with salt and pepper. Gradually add the milk, stirring constantly, until you have a thick creamy sauce. At this point, add the jalapeños, spring onions and coriander, plus half of the grated cheddar and a quarter of the parmesan, saving the rest of the cheeses for the top of the mac ‘n’ cheese.

Once the cheese has melted and the sauce is smooth, stir in the drained macaroni, then transfer to individual heatproof dishes, or one large one, and cover with the remaining cheeses and some more pepper. Brown under a hot grill (broiler) for 5–7 minutes or until golden and crisp.

For the chilli guac topping, simply combine all the ingredients and season with salt and white pepper. Add a large dollop to every serving.



Preparation time: 10 minutes | Cooking time: 35 minutes | Feeds: 6–8 (or 2, if you’re sharing with me)

My nan has made this cake ‘for donkey’s years’, as she would say. And the best bit is she’s still making it. Nan knows what she’s doing when it comes to baking – she’s a pro.

120 g (4¼ oz) butter, at room temperature

120 g (4¼ oz) caster (superfine) sugar

2 eggs

180 g (6¼ oz) self-raising (self-rising) flour

2 tablespoons milk

cream or vanilla ice cream, to serve


60 g (2¼ oz) butter, at room temperature

60 g (2¼ oz) brown sugar

8 tinned pineapple rings

8 glacé cherries

Preheat the oven to 180°C (350°F/gas mark 4) and line the base of a 23–25 cm (9–10 in) non-stick cake tin with baking paper.

For the pineapple topping, beat together the butter and brown sugar until creamy, then spread over the base of the tin. Lay the pineapple rings on top in a single layer and place a cherry in the centre of each ring.

Cream the butter and sugar until pale and fluffy, then add the eggs one at a time. Sift in the flour and beat thoroughly, then stir in the milk and keep mixing until you have a smooth batter. Pour into the tin and cook in a moderate oven (as Nan would put it) – that is, bake on the middle shelf of your preheated oven for 30–35 minutes. Cool for a minute or two, then turn out onto a plate.

Nan suggests serving with cream or ice cream… sometimes both is a good option, and if my grandad’s got anything to do with it, he’ll definitely encourage that.

TIP Tinned apricots or peaches make a great topping for this cake too, but why mess with a winning formula?



Preparation time: 3 minutes | Cooking time: 10 minutes | Feeds: 4

This is ideal for any vegetarian feeling bereft without a burger. I’m 100% certain this is the food my vegetarian boyfriend regularly dreams about. It really is that good. I’d actually go as far as to say it’s worth making the mac ‘n’ cheese just so you can make these ‘burgers’ with the leftovers. Note to self: this is not for a diet day… and should be eaten during an exercise-heavy week!

4 processed cheese slices – trust me, these are the best for this

4 good-quality burger buns

2 large gherkins (pickles), thinly sliced into strips

4 slices beef (beefsteak) tomato

1 hass avocado, sliced (or use left-over chilli guac)


4 large spoonfuls of left-over mac ‘n’ cheese

rapeseed oil for frying


4 tablespoons mayonnaise

2 tablespoons ketchup (tomato sauce)

1 tablespoon American-style mustard

1 tablespoon red wine vinegar

1½ teaspoons chipotle Tabasco sauce

1 large gherkin (pickle), finely diced

Fairly portion up the left-over mac ‘n’ cheese, being as generous as you can – no one’s going to want the small portion here. Heat a generous glug of rapeseed oil in a large frying pan over high heat and cook the mac ‘n’ cheese ‘burgers’ for 3–4 minutes on each side or until golden and crisp. When they are cooked on one side, carefully turn them over and place a cheese slice on top of each one. Cook until the other side is well browned and crispy and the cheese has melted.

For the burger sauce, combine all the ingredients and season with salt and pepper. Adjust the level of spice to your taste by adding more Tabasco for extra heat, or more mayo and ketchup for less heat.

Slice the burger buns in half and spoon a generous coating of burger sauce onto both halves. Place some strips of gherkin, a slice of tomato and a couple of slices of avocado on the bottom half of each bun, then season.

Once the ‘burgers’ are cooked to crisp and golden perfection and the cheese slice has melted over the top, place them on the buns, cover with the top half of the bun and get stuck in.



Dinner parties, dates, meals out or big plans don’t happen on a Tuesday. By Tuesday we’re still belly-deep in the working week, and most of us want to stay on the straight and narrow just a little longer. That said, Tuesdays are also pretty much always lazy, and Tuesday’s dishes should require minimum effort, helping conserve your energy for the rest of the week to come. I’ve included a Cornershop Dash option for when ingredients are hard to come by, and a Supermarket Run for those willing to go further or who have already stocked up for the week. Whatever route you take, think ‘one pot and you’re done’ – less time cooking and less time washing up.



Crunchy Oat Bocker Glory Breakfast (v)

Working with what the cornershop and cupboards have to offer.


Grandma Rita’s Legendary Lettuce Soup (v)

After a healthy start, you’re carrying on the theme – minimum effort needed here.


Mega Triple Decker Triple Cheese Toastie (v)

Feeling good after a light lunch, but in need of a treat.


All The Good Stuff Shakshuka Style with Dippy Eggs & Garlic Croutons (v)

Post large snack, you’re keeping dinner light.


Lemon Yogurt Pancakes with Lemon Drizzle (v)

Room for a little extra?


Bean & Tomato Stew with Melted Feta & Roasted Shallots (v)

(v) = vegetarian option



Preparation time: 5 minutes | Feeds: 1

This is a beautiful breakfast dish that takes no time at all. You’ll def


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