The Greenprint. Marco Borges
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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
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’.
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