Table Of ContentContents
How to use this eBook
Introduction
Beginning a Plant-Based Diet
What Is a Plant-Based Diet?
Transition Strategies
Filling Your Plant-Based Pantry
Plant-Based Cooking Techniques
Meal Plans
Basics
Recipe List
Sauces, Dressings, Dips, and Spreads
Recipe List
Nuts and Seeds
Unrefined Oils
Breakfasts
Recipe List
Dairy Substitutes
Avocados
Sandwiches, Burgers, and Wraps
Recipe List
Soups and Stews
Recipe List
Mushrooms
Beans and Legumes
Ginger
Salads
Recipe List
Greens
Vegetables
Recipe List
Cruciferous Vegetables
Vegetables
Sweet Potatoes
Casseroles and One-Pot Meals
Recipe List
Seeds, Grains, and Pasta
Recipe List
Quinoa
Grains
Tofu, Tempeh, and Seitan
Recipe List
Alliums
Meat Substitutes
Breads, Pizzas, and Savory Tarts
Recipe List
Desserts
Recipe List
Berries
Baking Substitutions
Acknowledgments
Copyright
HOW TO USE THIS eBOOK
Plant-Based Cookbook is an easy-to-use eBook, featuring 200 clean and
satisfying new recipes that enable you to transition to a meat-free diet easily and
deliciously.
To navigate through the eBook, use the built-in links on the contents page. These
will take you to the relevant chapter or recipe list. You can also use the recipe
lists at the end of the eBook to navigate to the recipes under each chapter and
select the dish you want to cook. Throughout the recipes you will find feature
pages that focus on key plant-based ingredients and how to use them, and
include links to recipes that showcase the ingredient.
The recipes are divided into categories – Basics; Sauces, Dressings, Dips, and
Spreads; Breakfasts; Sandwiches, Burgers, and Wraps; Soups and Stews; Salads;
Vegetables; Casseroles and One-Pot Meals; Seeds, Grains, and Pasta; Tofu,
Tempeh, and Seitan; Breads, Pizzas, and Savory Tarts; and Desserts – so you can
easily choose what you want to eat and learn as you cook. The eBook also
contains chapters – like Transition Strategies, Plant-Based Cooking Techniques,
and Meal Plans – to help you retool your kitchen and your diet for a plant-based
lifestyle.
Many recipes have a photograph of the finished dish to inspire you and show
you exactly what you are aiming for. The image appears both as a thumbnail
next to the recipe name and as a full-page image at the end of the recipes. All of
the pictures in this eBook will enlarge if you double tap on them. All charts and
tables also enlarge for easier reading when you double tap on them. To continue
reading, simply close the image using the “X” in the top corner.
Device Settings
We suggest that this eBook looks best on most devices with the following
settings:
White background
Serif font (e.g., Georgia)
Scrolling view off
Justified text alignment (if your eBook reader has this feature)
Smallest point size (particularly when scanning through the eBook)
Publisher default setting to be switched on (if your eBook reader has this
feature)
Introduction
Colorful vegetables, sweet fruit, hearty whole grains, nutritional nuts
and seeds, protein-rich beans and legumes—these are just a few of the
wholesome whole foods you’ll enjoy on a plant-based diet.
The benefits of a plant-based diet are as plentiful and varied as the food you’ll
eat. And it’s no coincidence that prominent physicians such as Dr. Dean Ornish,
president and founder of the nonprofit Preventive Medicine Research Institute,
as well as Clinical Professor of Medicine at the University of California; Dr.
Kim Williams, distinguished cardiologist, professor of medicine, and president-
elect of the American College of Cardiology; and many others cite a plant-based
diet as the key to reversing heart disease and the aging process, lowering
cholesterol, and promoting overall good health and longevity.
Plant-Based Cookbook was designed to empower you to embrace a diet full of
fresh and healthy plant-based foods. In these 200 recipes—for breakfasts,
sauces, salad dressings, dips, sandwiches, soups, one-pot meals, casseroles,
satisfying meat substitutes, breads, pastas, and more—you’ll find inspiration
from many cultures and cuisines, plus new and familiar flavors that will help
you transition. And of course, there are plenty of desserts, too! You’ll also find
new culinary techniques, tips for making recipes in advance, and instructions for
freezing dishes when applicable.
I encourage you to take these recipes and make them your own. Experiment,
have fun, and enjoy the journey to a happier, healthier, plant-based you.
Making the transition
Transitioning to a plant-based diet in a way that’s comfortable for
you is important, and this guide offers strategies to help you make positive
changes in your diet without missing meat and dairy. If you aren’t ready to
completely give up animal-based food, begin by making small changes, and use
this guide to help you gradually replace the meat, dairy, and eggs in your
favorite recipes with plant ingredients. Try plant-based milk in your morning
coffee. Cook a few extra vegetable dishes each week, and enjoy them with
smaller portions of familiar foods. Prepare some of the tempting recipes in this
guide—especially those marked with the “transition” icon. And always eat a big
salad, every day.
Just one hour
It takes less than an hour to prepare a healthy, from-scratch, plant-
based meal that leaves you feeling sated, energized, and simply fantastic. To
help you get a healthy meal on the table quickly, look for the “under 30
minutes” icon on recipes throughout the guide.
Other dietary considerations
In addition to the “transition” and “under 30 minutes” icons, the recipes are also
flagged for a few other dietary considerations. Here’s what to look for:
Gluten free
Nut free
Soy free
Good source of protein
A note about the recipes
I use a gas range and oven, and that’s what I used when I wrote the recipes in
this guide. Your kitchen appliances may be faster or slower, hotter or cooler than
mine. Each recipe in this guide was extensively tested, so if the recipe
instructions say to heat food at medium-high heat, and you feel like it might
burn at that temperature on your own stovetop, adjust the heat accordingly. An
inexpensive oven thermometer can tell you if your oven runs true to
temperature. Every stove has its own personality and quirks, so learn to trust
your instincts.
