Pulutan! Filipino Bar Bites, Appetizers and Street Eats by Marvin Gapultos – ISBN: 0804849420

  • Full Title: Pulutan! Filipino Bar Bites, Appetizers and Street Eats: (Filipino Cookbook with over 60 Easy-to-Make Recipes)
  • Autor: Marvin Gapultos
  • Print Length: 120 pages
  • Publisher: Tuttle Publishing
  • Publication Date: October 2, 2018
  • Language: English
  • ISBN-10: 0804849420
  • ISBN-13: 978-0804849425
  • Download File Format | Size: epub | 26,43 Mb
Download Link



"As a contributor for Serious Eats, Marvin showcased appealing flavors and textures that pair perfectly with beer, using techniques and ingredients well within the home cook's reach. In Pulutan! Filipino Bar Bites, Appetizers and Street Eats, Marvin combines this approach with the vivid Filipino flavors he knows so well. These recipes will become a staple of your parties and celebrations for years to come."
— J. Kenji López-Alt, food writer and author of The Food Lab 

In his new cookbook, Marvin Gapultos delves further into Filipino cuisine by exploring the drinking food and bar snacks of the Philippines known as "Pulutan." Marvin shows you how to eat and drink like a Filipino with a range of easy Pulutan recipes – all of which are perfect accompaniments to an icy cold beer! What's more, as a Certified Cicerone® and craft beer professional, Marvin also provides perfect beer pairings for each dish so you can elevate your Pulutan experience to the highest degree. This cookbook is the essential guide to Filipino food and drinking culture.

This Filipino cookbook includes over 60 exciting Pulutan recipes such as:
  • Grilled Coconut and Lemongrass Shrimp 
  • Raw Oysters with Green Mango Mignonette (Kinilaw)
  • Fried Calamari with Crispy Purple Yam Crust 
  • Corn-Dogged Quail Eggs (Kwek-Kwek)
  • Fried Green Mangoes 
  • Grilled Bacon Skewers with Pineapple Glaze
  • Spicy Sizzling Squid (Sisig na Pusit)
  • Pork Meatballs with Spicy Coconut Sauce (Bicol Express)
  • Beef and Tripe Ginger Soup (Papaitan)
  • Grilled Garlic Lamb Chops (Salpicao)
  • And much more, including many unique cocktails and desserts!


Editorial Reviews


"Asians love to snack. And everyone knows that snacks taste even better washed down with an alcoholic beverage! In his latest cookbook, Pulutan!, Marvin Gapultos again pushes culinary boundaries. Drawing from influences as far and wide as Spain and China, Marvin presents an eclectic selection of Filipino finger foods, appetizers, bar snacks, and street foods–all perfect for your next cocktail party or game night!"

– Pat Tanumihardja, food writer and author of Farm to Table Asian Secrets

"As a contributor for Serious Eats, Marvin showcased appealing flavors and textures that pair perfectly with beer, using techniques and ingredients well within the home cook's reach. In Pulutan! Filipino Bar Bites, Appetizers and Street Eats, Marvin combines this approach with the vivid Filipino flavors he knows so well. These recipes will become a staple of your parties and celebrations for years to come."
– J. Kenji López-Alt, food writer and author of The Food Lab 

"This is a terrific, approachable collection of unexpected appetizers."

– Publishers Weekly

From the Back Cover

From tart and refreshing seafood ceviche spritzed with citrus, to tender pork meatballs in spicy coconut sauce, to charred chicken skewers lacquered with sweet and savory glazes, nothing pairs better with a cold beer, wine cooler, or cocktail, than the array of Filipino bar snacks and small dishes known as "Pulutan." Derived from the Filipino word "pulot," meaning "to pick up with the fingers," Pulutan traditionally refers to finger foods and small bites that are best served alongside an alcoholic drink.With culinary influences from Spain, China, Mexico, and the U.S, these Filipino finger foods can range from tapas and pintxos, to eggrolls and dumplings, and even barbecue and chicken wings.

With the easy and accessible recipes in this cookbook, you can do as Filipinos do: invite some friends over, enjoy some delicious Filipino snacks, and socialize over a few cold drinks. Mabuhay!



ood photographs copyright © 2011 by Todd Coleman

Location photographs copyright © 2011 by Jun Takagi

All rights reserved.

Published in the United States by Ten Speed Press, an imprint of the Crown Publishing Group, a division of Random House, Inc., New York.



Ten Speed Press and the Ten Speed Press colophon are registered trademarks of Random House, Inc.

Library of Congress Cataloging-in-Publication Data

Ono, Tadashi, 1962-

The Japanese grill: from classic yakitori to steak, seafood, and vegetables / by Tadashi Ono, Harris Salat.—1st ed.

p. cm.

Includes index.

Summary: “A full-color cookbook that introduces American palates to authentic Japanese-style grilling, with recipes that skillfully blend traditional ingredients and modern twists to create remarkable meals”—Provided by publisher.

1. Cooking, Japanese. 2. Cookbooks. I. Salat, Harris. II. Title.

TX724.5.J3O56 2011



eISBN: 978-1-60774-066-7

Cover design by Toni Tajima

American-style grills provided by Weber








Classic Chicken Leg

Chicken and Scallion

Minced Chicken

Chicken Liver



Chicken Heart


Chicken Oysters

Chicken Breast with Wasabi

Chicken Tenderloins with Ume Paste

Ume-Wasabi Duck Breast

Bacon Asparagus

Pork Belly

Beef Liver

Beef Tongue

Shiitake Mushrooms

Shishito Peppers




Grilled Chicken Breast Teriyaki

Chicken Breasts with Yuzu Kosho Marinade

Bone-In Chicken Breast with Soy Sauce

Pounded Chicken Breasts with Yukari Shiso Marinade

Sansho-Rubbed Butterflied Chicken Legs

Crispy Chicken Wings with Seven-Spice-Powder Marinade

Ginger-Garlic Half Chicken

Turkey Burger with Quick Barbecue Sauce

Japanese-Style Turkey Pastrami

Butterflied Cornish Game Hens with Orange–Soy Sauce Glaze

Miso-Glazed Quail

Butterflied Hatcho-Miso Squab

Green Tea–Smoked Duck


Salt-Grilled Head-On Shrimp

Salt-Grilled Whole Sardines

Whole Red Snapper with Ponzu

Yuzu Kosho Bronzini

Yuzu Kosho Scallops

Garlic–Yuzu Kosho Shrimp

Swordfish Teriyaki

Salmon with Shiso Pesto

Tuna with Avocado-Wasabi Puree

Mako Shark with Scallion Oil

Mahi Mahi with Sesame–Soy Sauce Dipping Sauce

Hot-Oil Halibut

Grilled Lobster with Ponzu Brown Butter

Squid with Ginger–Soy Sauce Marinade

Littleneck Clams with Soy Sauce

Foil-Baked Whole Trout with Lemon–Soy Sauce Butter

Catfish in Bamboo Leaf

Cedar Plank–Grilled Arctic Char

Smoked Trout with Wasabi Sour Cream

Salt-Cured Salmon

Miso-Cured Spanish Mackerel

Sakekasu-Cured Black Cod

Bronzini Himono


Thin-Sliced Tenderloin with Wasabi Gyu Dare

Porterhouse with Garlic–Soy Sauce Marinade

Sirloin Steak with Karashi Mustard Gyu Dare

Bone-In Rib-Eye with Wasabi Sour Cream

Filet Mignon with Ume Gyu Dare

“Tokyo Broil” Flank Steak

Skirt Steak with Red Miso

Hatcho-Miso–Marinated Hanger Steak

Grilled Wagyu with Ponzu

Scallion Beef

Two-Minute Steak with Shiso Butter

Japanese Burgers with Wasabi Ketchup

Karashi Mustard Short Ribs

“Kalbi”-Style Short Ribs

Veal Cutlets with Ponzu Butter

Veal Chops with Shiitake Dashi

Pork Chops with Yuzu-Miso Marinade

Ginger Boneless Pork Shoulder

Chashu Pork

Crispy Pork Belly with Garlic-Miso Dipping Sauce

Japanese-Style Barbecued Baby Back Ribs

Pork Spare Ribs with Miso-Sansho Marinade

Garlic–Yuzu Kosho Lamb Chops

Lamb Shoulder Steak with Japanese Curry Oil

Calf’s Liver with Ginger-Sesame Oil


Whole Grilled Japanese Eggplant with Lemon and Soy Sauce

Corn Brushed with Soy Sauce and Mirin

Asparagus with Miso-Mayonnaise Dipping Sauce

Portobello with Freshly Chopped Mitsuba

Zucchini with Shiso and Olive Oil

Tomatoes with Garlic, Sansho, and Olive Oil

Foil-Baked Mushrooms with Ponzu Butter

Foil-Baked Edamame

Foil-Baked Green Beans with Soy Sauce and Garlic

Foil-Baked Onions with Soy Sauce

Foil-Baked Garlic with Miso

Foil-Baked Sweet Potatoes with Salt

Foil-Baked Carrots with Salt

Foil-Wrapped Taro Root


Soy Sauce Yaki Onigiri

Miso Yaki Onigiri

Shiso-Ume Yaki Onigiri

Yukari Shiso Salt Yaki Onigiri

Ao Nori Seaweed and Sesame Yaki Onigiri

Bonito Flakes–Black Sesame Yaki Onigiri


Watercress Salad with Karashi Mustard Wafu Dressing

Tomato-Shiso Salad with Garlic Wafu Dressing

Wakame Salad with Ginger Wafu Dressing

Onion Salad with Soy Sauce and Bonito

Green Cabbage Salad with Carrot-Ginger Vinaigrette

Daikon Salad with Dried Tiny Shrimp

Spinach with Ground Sesame

Spinach-Bacon Salad with Creamy Tofu
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hat defines my personal cooking aesthetic. And my pantry contains not just the staples you would expect, but the extra seasonings, condiments, and embellishments—for lack of a better term, the grace notes—that truly define my cooking and my home.

My pantry is always changing. I get exposed to flavors I’ve never tasted before, and my pantry has to adjust. For example, when I first visited Italy many years ago, I tasted ingredients that were completely new to me then that have since become absolute essentials. The flavors of green-gold Tuscan olive oil, syrupy aged balsamic vinegar, sun-dried tomatoes, chestnut honey, and fresh, grassy buffalo mozzarella really woke me up; I wanted to fill a suitcase and smuggle all these things back with me to the United States (in fact I did smuggle back more than a few!). Little by little, with the encouragement of hungry cooks like myself, farmers and artisanal producers throughout California and beyond began making similar products: delicious fruity olive oil, tangy fresh goat cheese, caramel-y wildflower honey, and exquisite sun-blushed tomatoes. I’m somewhat ashamed to admit, though, that it was only fairly recently I realized some of these things could easily be made at home. With a memory of ricotta made from the milk of sheep pastured in the Roman Campagna in my mind, I began experimenting with making my own cheeses. Many of the other flavors and ingredients I once considered rarefied and unobtainable, I now make in my own kitchen. And as global connectivity increases, it’s easier to find such things as sumac and Marash chile peppers. In short, it’s an exciting time for the pantry!

So here is my advice, and a few handfuls of recipes, for making some beautiful and delicious things with ingredients that can easily be in anyone’s kitchen. Just remember, sometimes the best dishes are the simplest: a drizzle of warmed honey over a slice of fresh ricotta, or the “Coming Home Pasta” I always make for myself when I return from a trip: spaghetti tossed with a heap of sautéed garlic, dried chile flakes, the odd salted anchovy, and a handful of chopped parsley. And remember, too, that sometimes the greatest, most complex effects are produced by the smallest causes: A pinch of saffron, for example, can be magic.

Organizing your pantry is not just a practical approach to cooking; it will help you economize and minimize your environmental impact, too. You can make your kitchen a lot greener by making some ingredients yourself instead of buying them readymade. Consider, for example, the difference in waste and carbon expense—not to mention the difference in cost—when you make your own yogurt in reusable glass jars instead of driving to a store to buy it in disposable plastic containers. Plus, when you make something yourself, you always know exactly what’s in it and you can be sure about the healthfulness of your food. And perhaps most important of all, making your own allows you to experiment with a recipe and adjust it according to your own palate.

Some simple things in this book I prepare and keep on hand routinely, but many other preparations I make only now and then, depending on a host of factors: whether I happen to visit a friend who is sharing a bumper crop of backyard berries this summer, for example, or whether this is the year I feel a compulsion to confit every Early Girl tomato in sight, so that I can be sure to have enough to see me through the winter. My pantry is always changing, gradually, along with my taste, from season to season and from year to year: This evolution is what makes it distinctively mine. My hope is that this book will inspire you to make your pantry distinctively yours.





Perhaps the most coveted real estate in my kitchen, the spot right next to my stove, is occupied by my spice tray, an old copper tray with a deep patina, which I picked up long ago, in Turkey, I think. This tray is home to a carafe of homemade vinegar surrounded by at least half a dozen little ceramic and wooden bowls containing various salts and salt mixtures and spices and different kinds of dried chiles. While I keep a number of other seasonings in a nearby drawer, these few select ingredients are so indispensable to my cooking that I won’t have them anywhere other than stoveside, where they’re within reach. Different seasonings can take the same dish in quite different directions: a pinch of cumin on roasted squash, for example, might suggest India, while a dusting of fennel pollen might call to mind the late-summer hills of California. Fresh herbs, of course, can be counted on to achieve similar shifts in flavor, but spices and chiles can be used year-round to explore new, less familiar territory.

The chile peppers have particularly captured my attention lately. I constantly find myself buying different types on my travels and I always relish the gift of a new kind of chile from a fr
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e used on the hob (with a diffuser) and the oven.

For maximum flavour, brown the meat at the start of cooking, and soften aromatic vegetables such as onions and garlic by sautéing.

Be careful not to over season; salty flavours become concentrated with slow cooking. Season lightly initially, then adjust at the end of cooking if needed.

Peppercorns and seeds, such as cumin, coriander, and fennel, are best crushed before adding to the pot so they release their flavour slowly.

Woody herbs, such as rosemary and thyme, are robust enough to add at the beginning of cooking; add delicate herbs, such as parsley, towards the end of cooking, or stir into the finished dish.

Always add delicate ingredients that don’t need much cooking, such as fish and seafood, towards the end of the cooking time.

If topping up the liquid during cooking, add hot liquid to prevent lowering the cooking temperature.

Clockwise from top left: slow cooking lends itself to soothing soups (Pumpkin and ginger soup), fresh and light risottos (Risotto primavera), hearty casseroles (Osso bucco), and summer ribs (Pork ribs Oriental).

How to use your slow cooker

With so many slow cookers on the market it is important that you choose one to suit your needs. There are certain variables, both in terms of design and price, but slow cookers generally operate on similar principles.

A slow cooker consists of a sturdy, heatproof outer casing and an inner cooking pot into which the food is placed. The outer casing is made of either stainless steel or aluminium and is where the heating element and controls are housed. The inner cooking pot is usually removable. The lid on a slow cooker fits snugly so that heat cannot escape. The condensation that occurs during the slow, low-heat cooking process gathers around the lip of the pot and creates a water seal. The condensation is then released back into the pot and it is this that keeps the food moist. The combination of a long cooking time and the steam that is created within the pot destroys any bacteria, making it a safe cooking method. It is important to resist the temptation to open the lid to look – this will release heat and break the water seal and you will need to add a further 20 minutes to the cooking time.

Choosing the right shape and size

Slow cookers come in a range of sizes, but small machines start from 1.5 litres (23/4 pints), which is suitable for 1–2 people; a medium-sized 3.5-litre (6-pint) cooker is great for 4 people; for 6 people or more, choose a 5-litre (83/4-pint) model or larger. However, bigger isn’t necessarily better unless you are catering for large numbers or wish to batch cook – you need to half-fill a slow cooker for optimum performance, and accommodate it on your kitchen worktop, so choose wisely. Slow cookers can be either round or oval in shape; the choice is down to personal preference. Casseroles, chillies, and curries are all perfect for round cookers but an oval one is preferable if you wish to cook whole joints of meat or chickens, and fit in pudding basins or ramekins. The removable inner cooking pots are usually ceramic, but they are also available in cast-aluminium. Ceramic pots are easiest to wash and clean, retain the heat well, and can be served straight to the table. Cast-aluminium pots are lighter and allow you to brown food in them first before cooking. Always choose a slow cooker with a recognised safety mark.

Adapting recipes for the slow cooker

You can easily adapt conventional recipes for the slow cooker. Firstly, find a recipe in this book that is similar in style and has similar ingredients, such as the meat cuts, beans, or vegetables. From this you can ascertain the length of cooking time needed. If you are at all worried, leave it to cook for longer – a slow cooker won’t boil dry. Secondly, adjust the ingredient quantities to ensure they will all fit in the pot. Finally, as a general guide, halve the liquid in your recipe. This is because the liquid doesn’t evaporate in the slow cooker as it does with other methods. You can always top it up if needed, or if you do find yourself with too much, remove the lid and cook on High until the excess liquid has evaporated away. When adapting recipes, bear the following in mind:

The recipe must contain some liquid if going into the slow cooker.

Make sure all frozen ingredients are thawed and meats are thoroughly defrosted before cooking.

If a recipe calls for milk, cream, or soured cream, only add this for the last 30 minutes of cooking. For best results, stir in cream just before serving.

You may need to reduce spices and herbs as their flavour becomes concentrated in the slow cooker.


The table below indicates preferred cooking times, but refer to your manufacturer’s instructions.



Meat stews and casseroles

6–8 hours

3–4 hours

Pot roasts

6–8 hours

3–4 hours
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early the next morning. “What else can you bake?” they demanded. I was on my way. There was the chocolate layer cake I made for birthdays, a carrot cake whose recipe had come from a friend’s mother in California, and my own brownies, which I had perfected when I realized that I didn’t want to go through life without a really good brownie recipe. Beyond that, I was starting from scratch. I began to investigate recipes, but I was seldom satisfied—too sweet, not chocolaty enough, too many additions. So I experimented and learned. I created Boom Booms, Harvard Squares, Chocolate Orgasms, Queen Raspberries … the names entered the Cambridge lexicon. I called them all my BabyCakes and went into the baking business.

I lugged hundred-pound bags of flour up to my second-floor apartment, where every doorknob was coated with chocolate. I learned to sleep with sugar in my bed and ignore that my floor crunched as I walked on it. I invested in a twenty-quart professional mixer and thirty-gallon trash cans to hold the sugar and flour. I woke at five in the morning and baked, took a quick run while the pastries cooled, then delivered them to Harvard Square, where customers lined up in anticipation. I must have been quite a sight, almost an emblem of the era, in my hot pants and platform shoes with a hairdo that stuck out about a foot from my head. I was having the time of my life.

Everything moved so quickly in the beginning that within six months I had outgrown the kitchen in my apartment. I built a new kitchen adjacent to Baby Watson, right in the heart of Harvard Square, and enclosed it in glass so that customers buying my goods could see the baking process. It was like a movie set, complete with custom-built cherry cabinets and cut-crystal knobs, an Art Deco lantern with satin shades, Edwardian botanical prints on the walls, and the insistent pulse of Toots and the Maytals in the background.


After almost three years of working there and selling through Baby Watson, the next obvious step was to market my pastries myself. So I opened my own store in Inman Square in Cambridge and named it Rosie’s as a declaration of independence. This new place was a full-range bakery where you could pick up a muffin and coffee on your way to work, a pie to take home for dinner, or a custom-made cake decorated for a special celebration. If you had the time, there were tables where you could indulge in a brownie and a cup of tea while discussing the soaps, a proposal for work, or the meaning of life. Over time Rosie’s became the incongruous but appealing combination of a friend’s kitchen, a neighborhood bar, and a thriving bakery.

In those first days, though, going from Harvard Square to Inman Square was a shock. The two neighborhoods are less than a mile apart, but when Rosie’s arrived, Inman could be most charitably described as “funky.” Since restaurants and jazz clubs were opening there, we did a lot of business late at night when people came from all over the city. During the day we were a neighborhood attraction and had our regulars. There was the professor who came in every morning to read his newspaper over coffee and a lemon poppy-seed muffin, and a guy writing his magnum opus—about what I never found out—in daily sessions at one of our tables. We had little kids counting out pennies to buy a treat, mothers with baby carriages converging every afternoon at about three o’clock, doctors and nurses from Cambridge City Hospital who never ordered fewer than twenty items for takeout, and the firemen of Cambridge Local 30 who gave us a plaque in appreciation of our hospitality and pastries after a particularly bad fire nearby.

Graduate students who had once gotten stoned to the strains of the Velvet Underground stood shoulder-to-shoulder with businessmen who had never heard of the rock group but hungered just as avidly for our dark chocolate cake of the same name. Genteel women ordered Chocolate Orgasms in elegant but unflinching tones, while our nonchocolate products developed equally loyal followings since rugalah, butter cookies, and shortbread seemed appropriate tributes to everyone’s grandmother, no matter what her heritage.

In a neighborhood then short on decoration, the pink neon sign in our window drew people in, and, once inside, they stayed, mostly for the goodies but also for the homey atmosphere. I had determined from the first that Rosie’s would be a treat not just for the taste buds but for all the senses, so I painted and decorated, lugged in overstuffed furniture, and made sure we had fresh flowers every week.

Since those early years, Rosie’s has grown larger and more established. What began as a whim in Harvard Square now delights residents of Cambridge, Chestnut Hill, and Boston’s South Station. In the intervening years, my first customers have cut their hair, put on suits, acquired kids, mortgages, and life insurance, and ventured be
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Career Development and Growth

Ownership and Entrepreneurship

Lessons from the Stratosphere


Whether you are just about to finish high school and looking for the best way to start a career in the food industry, a college graduate finally able to do what you want now that you received the degree your parents wanted, or a career changer seeking ways to market previous experience into something compatible with a

food-centric life, determining what sort—if any—of formal training or culinary education you need to make it in the culinary world will be a question. Should you go to culinary school to become a food writer? Do you need an MBA to own and run your own business? Should you get an associate’s degree or will a certificate be enough to become a professional cook? What is the best path for you based on what you want to do? We hear questions like these all the time, whether formally when a prospective student tours ICE or in casual conversations with people of all ages considering their career options. There is no right or wrong answer; you will find people in the food industry who have all types of backgrounds. You will meet chefs who earned an associate’s degree at the Culinary Institute of America in their midtwenties and others who did not go to culinary school, writers with journalism degrees and others who went to law school or used to be line cooks, restaurant publicists with master’s degrees in food studies and others with experience representing musical performers. There seems to be no set mold, only a common passion for food. However, certain paths will make it easier for you to reach your goal.

The more people watch food, think about food, the better it is. And I don’t care what it is that people are watching. The fact that people are thinking about food, I think, is good for the industry and good for the world.


author and former editor in chief of Gourmet, from The Main Course (ICE’s newsletter), 2006

One first step toward figuring out what route to take is to assess your learning style. If you work best on your own and have the discipline to read professional culinary or pastry textbooks and as many cookbooks as you can get your hands on while also working in a restaurant to learn the speed required in a professional kitchen, you might not need to go to school to become a chef. But if you are the type who has or would benefit from a more traditional, structured education program, culinary school will introduce you to the basics of cooking techniques, ingredients, tools, theory, timing, and taste before you go on to make a living in the field. As a student, your main job is to learn, while as an employee, your education will not be your employers’ primary goal.

As a career changer, you might not want to go back to school, particularly if you have already invested a large amount of time training for what will now be your past life. Depending on the stage you reached before your switch, you might already have acquired leadership, marketing, or writing skills, for example. If you were a team manager in retail, you should be able to transition into restaurant management without having to pursue a hospitality degree. You might take an internship, if you have the time for it and money to afford it, or find an entry-level job in the field you wish to enter. As a journalist in a nonfood field, you can find positions in restaurant public relations or as an assistant to a chef without going to culinary school, or you could start working on the feature side of a food magazine rather than in the test kitchen.

Many types of culinary education exist around the nation, so there are plenty of options to choose from. An important question to consider is what credentials you are looking to gain and what door you think each option will open. These include a bachelor’s or associate’s degree, a diploma, a certificate, or none at all. The largest distinction between programs is the length of time that each will take to achieve: You will likely earn a bachelor’s degree in cooking in four years, an associate’s in two years, a diploma in eight to twelve months, and a certificate in one to four months. In many aspects of the culinary world, particularly as a cook in the kitchen, you will likely be hired for the same job or position regardless of which credentials you achieve. Longer programs have the inconvenience of being just that—longer. They will give you opportunities to take general-education courses and electives in subject areas that might be of interest to you in either your career or your personal life. These programs also often offer the advantage of a campus life, with dorms, a gym, and communal activities. They generally cost more than shorter ones. That said, you may be exposed to a broader range of learning and have more opportunities to practice under the guidance of chef-instructors in a
d crushed ice and blend again.

3. Pour into a glass and serve immediately.

Per serving : 394 CAL | 6.7G FAT | 0.9G SAT FAT | 70.4G CARBS | 47.5G SUGAR | 9.1G FIBER | 7.6G PROTEIN | TRACE SODIUM

Mango for Energy

A mango is 14 percent natural sugar, and it can be quickly converted into energy by the body. It is also rich in beta-carotene and vitamin C.


Almonds are rich in healthy monounsaturated fatty acids, the good kind of fat that contributes to increased heart health and lower cholesterol levels. The slow digestive process of almonds and their stack of nutrients, such as biotin and manganese, produce a more sustained type of energy in the body, leaving you feeling fuller and more alert for a longer period of time.

Banana Breakfast Wake-Up

A speedy, sustaining breakfast-in-a-glass, this delicious shake is perfect for those days when time is short and you need long-lasting energy.

Serves: 2 | Prep: 5 minutes | Cook: none


2 large ripe bananas, peeled and coarsely chopped

2 tablespoons oat bran

2 tablespoons honey

1 tablespoon lemon juice

1¼ cups soy milk

ground cinnamon, to serve (optional)

1. Put all the ingredients into a blender and blend until smooth.

2. Pour into tall glasses, sprinkle with ground cinnamon, if using, and serve immediately.

Per serving : 259 CAL | 3.8G FAT | 0.7G SAT FAT | 55.7G CARBS | 34.4G SUGAR | 6G FIBER | 8.3G PROTEIN | TRACE SODIUM

Honey Goodness

Honey supplies energy in the form of simple carbohydrates and is a mixture of fructose and glucose. The clearer the honey, the higher the level of fructose. Sweet foods stimulate the brain to produce endorphins, the body’s natural pain-killers.

Strawberry & Vanilla Delight

This creamy soy shake makes a great quick breakfast, or you could drink it as an instant energy boost at any time of day. Replace the soy milk with unsweetened almond milk for a subtle difference in flavor.

Serves: 2 | Prep: 10–15 minutes | Cook: none


1⅓ cups halved, hulled strawberries

1 cup plain soy yogurt

½ cup chilled soy milk

2 teaspoons vanilla extract

1. Put the strawberry halves, yogurt, milk, and vanilla extract into a blender and gently blend until thoroughly combined.

2. Serve immediately in tall drinking glasses.

Per serving : 151 CAL | 2.8G FAT | 0.3G SAT FAT | 24.6G CARBS | 16.7G SUGAR | 0.8G FIBER | 4.7G PROTEIN | TRACE SODIUM

Raw Cacao Milk Shake

Great for waking up your taste buds first thing, or for a nutritious chocolate hit at any time, this delicious dairy-free and gluten-free milk shake provides a perfect pick-me-up that is suitable for vegetarians and vegans, too.

Serves: 4 | Prep: 10 minutes | Cook: none


1⅔ cups almond milk

⅔ cup dried dates

⅔ cup cashew nuts

2 tablespoons raw cacao powder

1 teaspoon ground cinnamon

handful of ice cubes

1 tablespoon orange zest, to decorate

1. Put the almond milk, dates, nuts, cacao powder, cinnamon, and ice into a blender.

2. Blend thoroughly until the milk shake has a thick pouring consistency.

3. Pour into chilled glasses, decorate with the orange zest, and serve.

Per serving : 198 CAL | 10.8G FAT | 2G SAT FAT | 24.9G CARBS | 15.5G SUGAR | 3.9G FIBER | 5.2G PROTEIN | 40MG SODIUM

Raw Cacao

Raw cacao is naturally high in antioxidants, magnesium, iron, and fiber. It helps protect the nervous system and lowers blood pressure and it can also aid in reducing the risk of nerve damage, cardiovascular disease, diabetes, and stroke.

Blueberry Thrill

Blueberries have long been regarded as one of nature’s superfoods, and they’re delicious, too. The blueberry season is short, but this easy smoothie uses frozen blueberries that are available all year round.

Serves: 2 | Prep: 10 minutes | Cook: none


½ cup Greek-style yogurt

½ cup water

1 cup frozen blueberries

2 whole frozen blueberries, to decorate

1. Put the yogurt, water, and blueberries into a blender and blend until smooth.

2. Pour into glasses, top each with a whole frozen blueberry, and serve.

Per serving : 85 CAL | 2.7G FAT | 1.8G SAT FAT | 11.3G CARBS | 8.3G SUGAR | 1.3G FIBER | 5G PROTEIN | TRACE SODIUM

We’ve compiled our favorite thirst-quenching drinks that are not only rehydrating but are also made from totally natural and nutritious ingredients. For hot summer days, post-exercise cooldowns, or any time you want a refreshing juice, turn to recipes in this chapter, such as our Summer Corn Quencher, Citrus Cleanser, Lettuce Elixir, or Kale Green Tropic.

Tantalizing Tomato Refresher

The success of this refreshing juice depends on the quality of the tomatoes; homegrown and just-picked ones are perfect, but otherwise choose tomatoes of a generous size and with a deep color that are still on the vine for the bes


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