The China Study Quick & Easy Cookbook: Cook Once, Eat All Week with Whole Food, Plant-Based Recipes

292 Pages·2015·8.29 MB·English

by  Del Sroufe

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: [phone]
Fax: [phone]
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