Nutrition CHAMPS and an ebook giveaway!

What a cool and incredibly interesting cookbook! Nutrition CHAMPS is a collaboration of great recipes from some of the best healthy chefs, health coaches and health educators in the business. The Veggie Queen’s Guide to Eating and Cooking for Optimum Health, Happiness, Energy and Vitality is a book likely everyone should read. Not only are the recipes incredibly tasty but many healthy lifestyle and nutrition fun facts and tidbits are scattered throughout. Be sure to enter the giveaway at the link below for your chance to win a copy of this ebook.


The acronym “CHAMPS” was derived from the first letter of six plant-based food groups: Cruciferous, Herbs, Alliums, Mushrooms, Pulses, Seeds (and Nuts). These plant-based foods cover a lot of nutritional ground. Cruciferous vegetables, which include broccoli, Brussels sprouts, cabbage, cauliflower and turnips (plus others), are known to be cancer protective. Herbs and spices are nutrition powerhouses and make your food taste great. Alliums, onion, garlic, leek, shallot and green onions provide the flavor base for many cooked and raw dishes plus they are packed with phytochemicals for health promotion. Mushrooms are not vegetables, but fungi, which provide valuable fiber and possible cancer-fighting properties. Pulses, which include all types of peas, beans and lentils are protein-packed and contain soluble fiber which might aid in lowering cholesterol. Seeds and nuts add great taste and important fats to round out the plant-based diet. Including the CHAMPS daily will make a difference in your health which will lead to having more happiness, energy and vitality.

This book contains 200 plant-based recipes from 45 different cookbook authors, bloggers and recipe developers, it contains both raw and cooked recipes for meals from breakfast through dessert. Each chapter opener introduces the benefits of the foods in each category. The chapter sidebars include information such as how to dry saute and why we love to hate Brussels sprouts. The book includes an ingredient glossary and resource section for those new to this way of eating. You will learn more about the health benefits of each food category, with tempting recipes that you can eat daily.

The other thing that I really like about this book is that Jill talks a lot about the science behind these “CHAMPS”. Jill is a Registered Dietitian with a Master’s Degree (among many other things; health educator & culinary expert) so she can talk in detail about the science of why these foods are healthy and where they come from. As a biologist with an interest in botany, this is the stuff I really like. The great part about this book tho is that it’s very fun and lighthearted, not too “techie” for folks that aren’t all that interested the complex nutrition details or the science behind these foods. Great for people who just love to eat tasty food 🙂

The book is available as both a paperback and an ebook. It’s available on Jill’s site and on Amazon.  I tested a few of the recipes out for you, trust me they are fabulous! The whole book is quite lovely overall! 🙂
cabbage and red apple slaw
Cabbage and Red Apple Slaw

This recipe takes just a few minutes to make in your food processor. Since cabbage, apples and carrots are almost always available, you can make this anytime, but it’s especially refreshing in the winter, when green salad might not seem as appealing, and lettuce can be expensive. It’s terrific to bring to potlucks, since you’ll be sure to have vegetables to eat.

Serves 6

11⁄2 pounds green cabbage, finely shredded

1 red apple, grated

1 large carrot, grated

11⁄2 tablespoons maple syrup

2–3 tablespoons apple cider vinegar

1 tablespoon Dijon mustard

1⁄2 teaspoon sea salt

Quarter the cabbage, remove and discard the central white core. Shred the cabbage by cutting very thin slices along the length of each quarter. You should have about 6 cups. You can use the thin slicing disk of the food processor for this.

Place the shredded cabbage in a large bowl. Toss in the carrots and apple. In a small jar, combine the maple syrup, vinegar, mustard and salt. Shake vigorously and pour over the cabbage. Taste and add more vinegar if desired.

Refrigerate for at least half an hour before serving.


The Veggie Queen’s Raw Kale Salad

This is easy to make and you’ll get a great dose of greens. Use your favorites types, put in extras to suit your taste. The only limit to what goes into this salad is your imagination. When you massage the greens, be sure to add the love.

Serves 2–4

1–2 bunches kale, collards or other greens, washed and spun dry

2–3 teaspoons raw tahini

1 tablespoon lemon juice

1–2 teaspoons miso (my favorite is South River Miso—brown rice or mellow white works well) or Bragg Liquid Aminos

1 teaspoon agave, or more to taste or soaked, blended dates

1 apple or pear, sliced thin, julienned or grated

1⁄2 avocado, cut into chunks, if you like it

Top with seeds, if desired

Remove leaves from large ribs and slice thinly. Put into a large bowl. Add the tahini, lemon juice and miso. Put your hands into the bowl and massage the greens until they are wilted, about 3–5 minutes. Add the agave or date syrup and apple or pear and avocado. Stir well to combine. This tastes best when eaten immediately.

Notice how the greens shrink by about half when they are massaged with the tahini, miso and lemon juice. If you are eating this by yourself, make half a batch at once.

Note: You can also add sunflower seeds or dried fruit to this salad, or go more savory by adding crushed garlic and sliced onion and omitting the apple.


Wild Mushroom Farro Stew

Farro tastes nutty and has a firm texture. (To make this gluten-free use oat groats instead.) Combined with mushrooms of various types, it is hearty comfort food at its best.

Serves 4–6

1 tablespoon oil, optional

1 medium onion, diced

3 cloves garlic, minced

3 cups sliced crimini or white mushrooms

1 cup sliced shiitake mushrooms

1⁄4 cup dried porcini or other wild mushrooms

11⁄2 cups farro, semiperlato (which means semi-pearled)

4–6 cups vegetable stock

1 bay leaf

3 sprigs fresh thyme

Salt and freshly ground black pepper, to taste

Chopped Italian parsley, for garnish

Soy Parmesan, optional

Heat the oil in a medium saucepan over medium heat. Add the onion and sauté
for 3 minutes. Add the garlic and mushrooms and sauté another 7 minutes. Add the farro, 4 cups of stock, the bay leaf and thyme sprigs. Bring to a boil and then reduce the heat to a simmer. Cover and let cook for 30 minutes and check the liquid level. If it seems too dry, add another cup of stock. When the farro is firm but cooked through, about 45 minutes, and the mixture is slightly runny it is done.

Remove the bay leaf and thyme stems. Stir in the salt and pepper. Serve garnished with parsley. Pass cheese on the side, if you like.

©2105 Jill Nussinow, MS, RD, fromNutrition CHAMPS: The Veggie Queen’s Guide to Eating and Cooking for Optimum Health Happiness, Energy and Vitality
And, finally….. above is a photo of a vegan potluck that I attended with my Cabbage and Apple Slaw (I used red cabbage) and Veggie Queen’s Kale Salad in hand. I included this picture to show you how delicious and diverse vegan food really is. Also, a reminder…. get out and get support from friends and people in your community, vegan potlucks are a great way to get encouragement along your health seeking and compassionate journey. Jill would probably tell you the same 🙂
Now for the giveaway, please follow this link for your chance to win the Nutrition CHAMPS ebook:

a Rafflecopter giveaway

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