The Complete Plate. Lauren Klukas

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      Copyright © 2018 by Lauren Klukas

      Recipes are chef tested.

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      All rights reserved. No part of this book may bereproduced, stored in a retrieval system or trans-mitted, in any form or by any means, without the prior written consent of the publisher or a licence from the Canadian Copyright Licensing Agency (Access Copyright). For a copyright licence, visit www.accesscopyright.ca or call toll-free to 1-800-893-5777.

      Cataloguing data available from Library and Archives Canada

      ISBN 978-1-77327-015-9 (pbk.)

      ISBN 978-1-77327-016-6 (ebook)

      ISBN 978-1-77327-017-3 (pdf)

      Design and art direction by Natalie Olsen

      Photography by Lindsay Nichols

      Food styling assistance by Evan Olsen

      Ceramics by Kalika Bowlby

      Utensils on page 169 and 241 (Antuco 2-Piece Serving Set) and pan on page 135 (CeraStone CeraComm 10-inch Ceramic Fry Pan) courtesy of Crate and Barrel.

      Editing by Michelle Meade

      Copy editing by Laura Brown

      Proofreading by Breanne MacDonald

      Indexing by Iva Cheung

      Printed and bound in China by C&C Offset Printing Co., Ltd.

      Distributed in the U.S. by Publishers Group West

      Figure 1 Publishing Inc.

      Vancouver BC Canada

       figure1publishing.com

      Recipe Notes

      Butter should always be unsalted. / Eggs, vegetables, and fruits are assumed to be medium size, unless otherwise specified. / Milk is always 2%, unless other-wise specified. / Greek yogurt is always 0% MF. /Dark chocolate is always 70%, unless otherwise specified. / All-purpose flour is always unbleached. / Cocoa powder is always unsweetened. / Almond milk is always unsweetened and fortified with calcium. / Tortillas are always low sodium.

      The content and representations made within this publication are the opinions of the authors only and is not intended to replace professional medical advice. It is intended to provide general information about the subjects discussed in this publication. Dietary requirements are unique to each individual person, so it is highly recommended and encouraged that you consult with a competent medical physician, health care practitioner, psychologist, or other competent professional about your nutritional needs prior to engaging in any adjustments to your diet.

      The publisher and authors are not responsible for any personal, physical, or property damages and disclaim all liability, losses (direct or indirect), expenses, risks, claims, or damages which is incurred as either a direct or indirect consequence from the use, reliance, and application of any contents of this publication.

      Weight-loss results will vary from person to person, and results are not guaranteed. While the authors have made reasonable efforts to provide reliable nutritional information, the accuracy of such information may vary from the date of publishing these materials.

      Jordan, you are and will always be my anchor. You have remained strong and steadfast through this storm. Charlotte, you are my treasure. Your joy brings me joy, and your delight in simplicity inspires me.

      contents

       Introduction 8

       The Complete Plate 12

       The Basics 14

       Nutrition 101 16

       How to Use This Book 26

       Pantry and Freezer Staples 35

       Essential Equipment 36

       The Meal Plans 38

       Basic Recipes 284

       Nutrient Analyses 290

       References 296

       Acknowledgments 297

       Conversion Chart 298

       Index 299

       Contributors 307

      

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