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Nourish - The Plant-Based Nutrition Guide for Families

Finally the nutrition guide that parents have been waiting for! A meticulously researched resource filled with expert advice for families that are plant-based or simply plant-curious.


The Definitive Plant-Based Nutrition Guide for Families

With Tips & Recipes for Bringing Health, Joy, & Connection to Your Dinner Table

By Reshma Shah, MD, MPH and Brenda Davis, RD

Popular documentaries like The Game Changers and Forks Over Knives have caused many adults to be curious about the benefits of a plant-based diet.

Nourish is an evidence-based, practical resource that explores the many benefits of a plant-based diet and provides parents with the tools they need to provide excellent and balanced nutrition to their families.

A proper, nutritious diet leads to healthier children. While nearly all parents agree, most feel that their children are not eating a healthy diet. This is not surprising, given the difficulties of navigating the nutritional landmines fueled by busy schedules, and confusing research about what diet is really best for health. Further, do the same rules for adults apply to growing minds and bodies?

In Nourish, parents will learn:

How a diet centered around plants can optimize health, prevent chronic disease, care for our planet, and be an act of radical compassion.

Nutrition specifics for all the stages of childhood—from pregnancy and breastfeeding all the way through adolescence.

Tips, strategies, and mouthwatering recipes to bring all of this information to the dinner table as families explore the wonderful world of plant-based eating. Best of all, the authors don’t insist that families have to commit to 100% plant-based eating if they are intimidated. Simply changing up your family’s menu a week at a time can really make a difference.

“In the end, what sets Nourish apart is not that it is expert; it is. Not that it is insightful; it is. Not that it is wise, comprehensive, or evidence-based; it is all that. What sets Nourish apart is that it is all about food for love. Embrace this book, and it all but literally embraces you back. Is it a book, or a hug? Maybe both. Lean in, and let this beautiful book nourish your understanding, your motivation, your will-power and skill-power alike. Lean in- and taste the love. What could be more nourishing than that?”– David L. Katz, MD, MPH President of True Health Initiative and Founding Director of the Yale-Griffin Prevention Research Center

About the Authors

RESHMA SHAH, MD, MPH is an affiliate clinical instructor at Stanford University School of Medicine and has been a practicing pediatrician for nearly 20 years. She received her undergraduate and graduate degrees from Johns Hopkins University and her medical degree from Drexel University College of Medicine. She lives in the Bay Area with her husband and two children. Most Sundays, you can find her at the California Avenue Farmers Market in Palo Alto where she finds inspiration for weekly family meals.

BRENDA DAVIS, RD is a registered dietitian and widely regarded as a rock star of plant-based nutrition. VegNews called her “The Godmother of vegan dietitians." She has been a featured speaker at medical and nutrition conferences in over 20 countries on 5 continents and is the author of 11 books on vegetarian and vegan nutrition. In 2007, she was inducted into the Vegetarian Hall of Fame. She lives in Calgary with her husband, Paul. She has two grown children and two beautiful grandchildren.

Buy the Book!



Pumpkin muffins are a fall favorite, brimming with warming spices that make them irresistible. There is nothing like pumpkin muffins fresh from the oven to celebrate autumn. This wonderfully healthy version features almond butter, spelt flour, and maple syrup. They are perfect for breakfast, in a lunch box, or as an after-school snack.

2 cups spelt flour

2 teaspoons baking powder

1⁄2 teaspoon baking soda

2 teaspoons pumpkin pie spice mix

1⁄4 teaspoon salt

1⁄2 cup maple syrup

1⁄3 cup unsweetened plant-based milk

1⁄3 cup smooth almond butter

1 teaspoon vanilla extract

15-ounce can 100% pumpkin puree

1 cup chocolate chips (substitute raisins if you prefer!)

1. Preheat oven to 375° F and line a 12-muffin tin with parchment liners.

2. In a medium-sized bowl, combine flour, baking powder, baking soda, pumpkin pie spice, and salt.

3. In a small bowl, combine the maple syrup, plant-based milk, almond butter, and vanilla. Mix in the pumpkin puree.

4. Add the wet mixture to the dry mixture and mix until just combined, being careful not to overmix. Gently stir in the chocolate chips or raisins.

5. Fill the muffin tins 3⁄4 full with an ice cream scoop or spoon. Sprinkle a few more chocolate chips on top if you like.

6. Bake for 22–28 minutes or until fluffy and a toothpick inserted into the center comes out clean.

7. Allow to cool in the pan for 5 minutes, then transfer to a wire rack to cool completely. Store in an air-tight container. These muffins also freeze well if you happen to not eat them all first.

CHEF’S TIP: Pumpkin Pie spice is not just for pumpkin pie. It is perfect for muffins, pancakes, crumbles, cookies, and is so well worth keeping on hand. If you don’t have pumpkin pie spice, make your own by combining 1 teaspoon of cinnamon, and 1⁄4 teaspoon each of nutmeg, ginger, allspice, and cloves.

Recipe reprinted with permission from Nourish: The Definitive Plant-Based Nutrition Guide for Families by Reshma Shah, MD, MPH and Brenda Davis, RD (November 2020, HCI). More at

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