Every year, hundreds of books cross our desks here at PETA and the PETA Foundation. Some, such as those that promote hunting, do not meet good ends. Ahem. But others are so informative and entertaining that we want to give a copy to everyone we know. And that’s why we’re offering Prime readers a chance to win The Vegan Survival Guide: Boost Your Mental and Physical Health by Ursula Escher, with Gene Wei, DOM.

Growing up in meat-loving Brazil was not easy for Ursula. As a child, she had an aversion to animal-based foods and would often refuse to eat them (and was sometimes punished as a result). Being vegan was virtually unheard of in that place and time, and Ursula recounts having little more than rice, pasta, carrots, and bread with margarine to eat—not exactly the makings of a nutritionally sound diet. “I was basically malnourished throughout my childhood,” she says.

This experience lead Ursula to educate herself about the link between nutrition and health, and the result is The Vegan Survival Guide, a terrific resource that will help vegan veterans and newbies alike choose foods that are not just “good enough” but that provide optimal benefits for both body and mind. Ursula gives readers the lowdown on which foods can help boost your immune system (hello, chickpeas), detoxify your body, support brain function, and more. She explains how to choose the right oils and sweeteners (did you know that agave is a good source of calcium?) and how to identify foods that may contain potentially harmful GMOs or pesticide residues (and when it’s OK to save a little money and choose conventionally grown products).

All of this nutrition know-how really comes together in the recipes. Each one is jam-packed with information about the ingredients and their health-promoting properties as well as helpful tips on how to tweak the recipe to suit the reader’s individual needs. For example, the Garlic Cashew Broccoli Stir-Fry includes three zinc powerhouses—cashews, broccoli, and maple syrup—and the immune system superstar garlic, and there is a tip on how to make the recipe gluten-free. The Mix and Match Breakfast Muesli includes a raw variation along with charts listing the vitamin C content of various fruits and the zinc content of nuts and seeds, so that you can build the best immune-boosting breakfast. Other recipes that I’ve earmarked to try include Chocolate Granola With Raw Seeds and Nuts (yes, please), Green Tea Cold Noodles, and Peaches and Cream Chia.

Ursula has graciously given PETA a copy of The Vegan Survival Guide, and snagging it couldn’t be easier. Simply post a comment by April 30 telling us your favorite vegan superfood. By commenting, you’re acknowledging that you’ve read and you agree to the terms of our privacy policy and contest terms and conditions.

And if you don’t win, don’t worry: You can pick up a copy of The Vegan Survival Guide on Ursula’s website.