The China Study Cookbook: Over 120 Whole Food, Plant-Based Recipes

337 Pages·2013·10.53 MB·English

by  Steven Campbell Disla

Copyright © 2013 by LeAnne Campbell All rights reserved. No part of this book
may be used or reproduced in any manner whatsoever without written permission
except in the case of brief quotations embodied in critical articles or reviews.
Recipes are based on the research of T. Colin Campbell as presented in The China
Study (BenBella Books, 2005), by T. Colin Campbell, PhD, and Thomas M.
Campbell II, MD. References to page numbers in The China Study are based on the
first edition hardcover.
Permission granted for use of material in New Century Nutrition © 1996, published
by Paracelsian, Inc.
Photography by Steven Campbell Disla.
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OVER 120 WHOLE FOOD, PLANT-BASED
RECIPES
LEANNE CAMPBELL, PHD
FOREWORD BY T. COLIN CAMPBELL, COAUTHOR OF THE CHINA STUDY
ACKNOWLEDGMENTS
We went through several steps in putting together this cookbook, one of which
involved testing the recipes. The TCC Foundation organized the initial testing
process. There were many wonderful people who assisted with testing, including
Dan and Becky Mikles, Nancy Porteous, Julia Sokol, Kathy Pollard, Dawn
Shepard, Ann Parkin, Patricia Hale, Louann Savage, and Richard Revell. Later the
recipes were retested. Amber Gilbert, the wonderful, vegan chef retested several of
them. However, I would really like to thank my mother, Karen Campbell, who
helped test the recipes throughout the entire process. Once the recipes were
perfected, we prepared the different dishes so we could take pictures of them. I
would like to thank Steven Campbell Disla, my son, for taking the photographs—
sometimes more than 150 pictures for each recipe. I would also like to thank those
who assisted in preparing the recipes to be photographed: my mother, Karen
Campbell, once again; my sons, Steven and Nelson Disla; and their close friends.
They spent countless hours helping make this book a reality. As Steven said, “God,
why do I always smell like onions?”
I would also like to thank those who contributed their own recipes to this
cookbook. In particular, I want to thank my sister-in-law, Kimberly Campbell, who
has been preparing plant-based meals for more than twenty years. I would also like
to thank my mother for contributing her recipes to this cookbook. As we all know,
she is AMAZING.
And finally, I would like to thank all the people who provided moral support for
this project. Friends, such as Meredith Condor and Beth Silberman, always
provided a vote of confidence and encouragement. My family—especially my
parents, Karen and Colin Campbell, and my sons, Steven and Nelson Disla—were
instrumental in this entire process. Without them, this book would never have
happened. Their continual support and encouragement made the whole book
possible. And Dad, thanks for always pushing me to stay on track, even when I had
other things to do. You guys are the BEST!
CONTENTS
Copyright
Foreword
Introduction
My Journey Toward a Plant-Based Diet
Raising Children to Consume a Plant-Based Diet
The Garden Approach: Choosing a Wide Variety of Plant Foods
Harvesting the Garden: Preparing Delicious Meals
Planning
Preserving the Nutrients: Careful Storage and Preparation of Food
Add Less Fat, Sugar, and Salt
Transitioning to a Plant-Based Diet
Processed and Animal Based Foods
The Great Exchange: Substitutions to Create Healthy Plant-Based Recipes
Chef’s Tools
Start Your Own Journey
BREADS & MUFFINS
Banana Crumb Muffins
Blackberry Lemon Tea Cakes
Easy Pumpkin Muffins
Fiesta Corn Bread
Lemon Poppy Muffins
Raisin Walnut Bread
Sensational Herb Bread
Quick No-Fat Cranberry Bread
Quick Apple Loaf
BREAKFAST DISHES
Blueberry Coffee Cake
Breakfast Home-Fry Hash
Favorite French Toast