The China Study Quick & Easy Cookbook: Cook Once, Eat All Week with Whole Food, Plant-Based Recipes PDF
Preview The China Study Quick & Easy Cookbook: Cook Once, Eat All Week with Whole Food, Plant-Based Recipes
PRAISE FOR THE CHINA STUDY QUICK & EASY COOKBOOK “My decision to start eating a plant-based diet was an easy one to make—it was best for my health. But my ability to maintain it was in part due to the mouthwatering, fabulous dishes prepared by Chef Del. Del is a genius with food, and even my carnivorous friends are fans of his cuisine. This cookbook makes the best of plant-based eating available to everyone!” —PAMELA A. POPPER, PHD, ND, featured in Forks Over Knives and president and founder of The Wellness Forum “The China Study Quick & Easy Cookbook is another delicious winner from the talented Chef Del Sroufe. This delightful, step-by-step recipe collection makes it easy, tasty, and totally doable for anyone to adopt a plant-based diet. The book offers groundbreaking plant-based recipes and satisfying sample menu plans for any lifestyle, along with a handy pantry list and tips to ‘Make It Easy’ to whip up culinary masterpieces in your own home kitchen. Fun, filling, fabulous, and festive—The China Study Quick & Easy Cookbook will make a welcome addition in everyone’s kitchen!” —LAURA THEODORE, author of Jazzy Vegetarian Classics COOK ONCE, EAT ALL WEEK WITH WHOLE FOOD, PLANT-BASED RECIPES DEL SROUFE EDITED BY LEANNE CAMPBELL, PHD | FOREWORD BY THOMAS M. CAMPBELL, MD Copyright © 2015 by Del Sroufe Foreword © 2015 by Thomas M. Campbell, MD 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), coauthored by T. Colin Campbell, PhD, & Thomas M. Campbell, MD. BenBella Books, Inc. 10300 N. Central Expressway Suite #530 Dallas, TX 75231 www.benbellabooks.com Send feedback to [email protected] First e-book edition: May 2015 Library of Congress Cataloging-in-Publication Data: Sroufe, Del, author. The China study quick & easy cookbook : cook once, eat all week with whole food, plant-based recipes / Del Sroufe ; edited by LeAnne Campbell, PhD ; foreword by Tom Campbell. pages cm Includes bibliographical references and index. ISBN 978-1-940363-81-3 (paperback) — ISBN 978-1-940363-91-2 (electronic) 1. Vegetarian cooking. 2. Cooking (Vegetables) 3. Quick and easy cooking I. Campbell, LeAnne, editor. II. Title. TX837.S7165 2015 641.5'12—dc23 2014037775 Editing by LeAnne Campbell Copyediting by Shannon Kelly Proofreading by Laura Cherkas, Clarissa Phillips, and Greg Teague Indexing by JigSaw Indexing Front cover by Bradford Foltz Full cover by Sarah Dombrowsky Photography by Robert Metzger Food styling by Steven Thomas Text design by Kit Sweeney Text composition by Aaron Edmiston Printed by Versa Press, Inc. Distributed by Perseus Distribution www.perseusdistribution.com To place orders through Perseus Distribution: Tel: 800-343-4499 Fax: 800-351-5073 E-mail: [email protected] Significant discounts for bulk sales are available. Please contact Glenn Yeffeth at [email protected] or 214-750-3628. CONTENTS Foreword by Thomas M. Campbell, MD Introduction Sample Menu Plans Menu Plan I Menu Plan II Menu Plan III Pantry List RECIPES BREAKFAST DISHES Banana-Pineapple Smoothie Strawberry Cream Smoothie Peach-Mango Smoothie Banana Bread Smoothie Muesli Apple Pie Granola Easy Creamy Polenta Oatmeal-Raisin Breakfast Bars Sweet Potato Pie Muffins Fresh Apple Muffins Stovetop Rice Pudding SAUCES, SALAD DRESSINGS & SEASONINGS All-Purpose Vinaigrette Asian Salad Dressing Herbed Orange Vinaigrette Orange-Miso Salad Dressing Almost Instant Peanut Sauce Green Sauce Basic Mayonnaise Red Pepper Mayo Del’s Favorite Parmesan Jerk Spice Rub Fresh Herbed Tomato-Corn Salsa Easy Date Barbecue Sauce Date and Soy Stir-Fry Sauce Two-Minute Date Puree Cauliflower Puree Saffron Cream No-Queso Sauce Alfredo Sauce SNACKS & SPREADS Basil Pesto Hummus Roasted Red Pepper Dip White Bean–Miso Spread Carrot-Almond Spread Thai Bean Spread Falafel Buffalo Cauliflower Bites SALADS Fresh Spinach Salad Apple, Fig, and Arugula Salad Orange-Miso Romaine Salad Kale Salad with Orange-Miso Dressing Bean and Kale Salad with Creamy Cashew-Lime Dressing Warm Kale Salad with Peanut Dressing Potato Salad with Pine Nuts, Olives, and Dill Late Summer Potato–Green Bean Salad Beans and Grain Salad Chickpea Salad with Sun-Dried Tomato Vinaigrette Asian Chickpea Salad Fancy-Pants Chickpea Salad Orange, Bean, and Olive Salad Black-Eyed Pea Salad Barley Salad with Apples and Walnuts Green Sesame Pasta Salad Red Pepper Slaw Peanut Slaw SANDWICHES Buffalo Po’ Boys Pulled Mushroom Sandwiches Barbacoa Mushroom Burritos Portobello Mushroom Burgers Southwest Burgers Warm Mushroom Salad Sandwiches
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