The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts―and the Rest of Your Life PDF
Preview The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts―and the Rest of Your Life
The NO MEAT ATHLETE COOKBOOK WHOLE FOOD, PLANT-BASED RECIPES TO FUEL YOUR WORKOUTS— AND THE REST OF YOUR LIFE MATT FRAZIER and STEPFANIE ROMINE To the members and leaders of No Meat Athlete running groups all over the world—thank you for spreading this message of sustainable, compassionate health and fitness in such an accepting and inspiring way. Ten percent of author royalties from this book are donated to animal sanctuaries, including Brother Wolf Animal Rescue in Asheville, North Carolina. Thank you for your support in helping to end the mistreatment of animals. Contents FOREWORD BY RICH ROLL INTRODUCTION Part One: THE PREP WORK CHAPTER 1: Plant-Based Nutrition in a Nutshell CHAPTER 2: Your Plant-Based Kitchen Part Two: RECIPES & MEAL PLANS CHAPTER 3: Morning Meals to Motivate & Power Your Day Savory Oatmeal Slow-Cooker Brown Rice Porridge Slow-Cooker Coconut-Matcha Brown Rice Baked Deep-Dish Apple Pancake Almond Butter–Banana Pancakes or Waffles Vegan-Edge Waffles Nut Butter & Jelly Breakfast Cookies Savory Rosemary–Black Pepper Scones Blueberry Scones Breakfast Hummus on Toast Pan con Tomate Crazy Mixed-Up Nut Butter on Toast Avocado Toast Rise & Shine Salad The Daily Grinder Shiitake Bakin’ Tempeh Breakfast Sausage Breakfast Tofu Easy Bean Burritos Breakfast Tofu Burritos Chickpea Quiche Harissa Baked Tofu CHAPTER 4: Dinners & Hearty Meals to Fuel & Aid Recovery Hearty Veggie Hoagies BLAT (Bakin’, Lettuce, Avocado & Tomato) Pitas Loaded Spaghetti Squash One-Pot Pasta Pasta Marinara with Spicy Italian Bean Balls Lentil-Mushroom No-Meat Pasta (Bolognese) Simplified Spinach-Mushroom Lasagna BLUEPRINT: Lifesaving Bowl Buddha Bowl Jerk Kidney Beans Chickpea “Polenta” Stew BLUEPRINT: Better than Takeout Curry BLUEPRINT: Sheet-Pan Meals (Roasted Veggies and Tofu) Pineapple–Black Bean Bowls with Roasted Veggies Pinto Bean & Greens Enchilada Casserole BLUEPRINT: A Grain, a Green & a Bean Peanut Butter Tempeh Naked Samosa Burgers Thanksgiving Burgers Spicy Black Bean & Beet Burgers Nut-Crusted Tofu Anti-Inflammatory Miso Soup “Don’t Waste the Good Stuff” Squash Soup Garlicky Rosemary Potato Soup Almost Instant Ramen Roasted Red Pepper Mac & Cheese Black-Eyed Pea & Collard Stew with Spicy Tahini Basic Dal Caribbean Coconut Collards & Sweet Potatoes Beet Bourguignon (Beet & Lentil Stew) French Onion Stew with Mushrooms Wraps & Leftovers: Quick Fuel for Everyday Activity CHAPTER 5: Get Your Greens: Salads & Dressings Strawberry-Pistachio Salad BLUEPRINT: Classic Kale Salad Confetti Quinoa Salad Winter Sunshine Salad Greek Chopped Salad Vietnamese Veggie & Rice Noodle Salad Smoky Potato Salad over Greens BLUEPRINT: Homemade Salad Dressing Green on Greens Dressing Lemon-Tahini Dressing Mango-Orange Dressing Roasted Garlic Dressing Lemon-Thyme Dressing Lime-Cumin Dressing Creamy Avocado-Lime Dressing You Won’t Believe It’s Cashew Ranch Dressing Classic French Vinaigrette Maple-Dijon Dressing Blueberry-Walnut Vinaigrette Creamy Herbed Hemp Dressing CHAPTER 6: Small Plates & Sides Tahini Green Beans Lemony Steamed Kale with Olives Zucchini “Parmesan” Cashew Creamed Kale Colcannon BLUEPRINT: Pakoras Cumin-Citrus Roasted Carrots Potato-Stuffed Portobellos Baked Tempeh Nuggets Sesame-Turmeric Oven Fries Slow-Cooker Refried Beans Ugly Veggie Mash Orzo “Risotto” Baked Brown Rice Risotto with Sunflower Seeds Olive-Chickpea Waffles Quinoa Primavera Farro Tabbouleh Provençal Potato Gratin CHAPTER 7: Fuel & Recovery: Real Food for Before, During & After Workouts Switchel: The Original Sports Drink Lemon-Lime Electrolyte Drink Switchel Mocktails Switchel Sports Drinks with Juice Cucumber-Lime Electrolyte Drink Cranberry-Citrus Electrolyte Drink Miso-Maple Electrolyte “Broth” Umeboshi Electrolyte Drink BLUEPRINT: 15 Flavored Protein Powders Frozen Matcha Latte Margarita Recovery Drink Bulked-Up Smoothie Lean Green Smoothie Matt’s Kid-Friendly Everyday Double Berry Banana Smoothie Fun Ways to Garnish Your Smoothies Tropical Vacation Recovery Smoothie Ban the Bloat Dandelion-Pineapple Smoothie V9 Better than Bone Broth Piña Colada–Almond Butter Sesame-Tamari Portable Rice Balls Green Energy Bites Strawberry Shortcake Rice Bites Calorie Bomb Cookies Chocolate-Coconut-Pecan Chewy Bars CHAPTER 8: Flavor Boosts (Spice Blends, Sauces & Other Tasty Add-Ons) Garam Masala Italian Spices Jerk Spices Taco Seasoning Harissa Spring All-Purpose Seasoning Fall & Winter All-Purpose Seasoning Korean Tahini BBQ Sauce Miso Gravy B-Savory Sauce & Marinade Vegan Basil Pesto Chimichurri Cilantro-Coconut Pesto Cashew Cream Cashew Queso Marinated Tofu Feta Cashew Tzatziki Quick Pickled Onions Spicy Pickled Carrots Minimalist Guacamole Chipotle–Pumpkin Seed Salsa Pineapple Salsa Beer “Cheese” Dip Spanish Red Pepper Spread (Romesco) Emergency Vegan Shakin’ Bits CHAPTER 9: Double-Duty Desserts: Sweets That Work for Your Body Basic Vanilla Chia Pudding Banana Cream Chia Pudding Parfaits Mango Sticky Rice Sweet Red Beans
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