The Complete Plant Based Diet: A Guide and Cookbook to Enjoy Eating More Plants

281 Pages·2020·12.077 MB·English

by  Fields, JL

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Interior and Cover Designer: Lindsey Dekker
Art Producer: Hannah Dickerson
Editor: Rachel Feldman
Production Manager: Michael Kay
Production Editor: Melissa Edeburn
Photography © 2020 Tara Donne. Food styling by Cyd McDowell. Illustrations © Statement
Goods/Creative Market, interior pattern; BlackBird Foundry/Creative Market, p. V. Author
photo courtesy of Allison Moix.
ISBN: Print 978-1-64739-917-7 | eBook 978-1-64739-918-4
R0
For Dad
CONTENTS
Introduction
Part One. The Joy of Plant-Based Cooking
CHAPTER 1: THE PLANT-FORWARD PLATE
CHAPTER 2: TOOLS FOR PLANT-BASED COOKING
CHAPTER 3: 21 DAYS OF PLANT-BASED EATING
Part Two. The Best Plant-Based Recipes
CHAPTER 4: BREAKFASTS AND SMOOTHIES
The Fruit Smoothie Formula
Gorgeous Green Smoothie
The Berry-Blend Bowl
Breakfast Buddha Bowl
Turmeric Tofu Scramble
Tempeh “Sausage” Patties
Indian-Style Lentil and Potato Hash
Maple Muesli
Fruity Yogurt Parfait
Apple Avocado Toast
Banana–Nut Butter Boats
Golden Porridge
Macro Miso Breakfast Soup
Tahini Braised Greens
Go-To Grits
Oatmeal-Raisin Breakfast Bowl
Spicy Savory Oats
Cheesy Jackfruit Chilaquiles
CHAPTER 5: SALADS AND HANDHELDS
Corn Cobb Salad
The Waldorf Salad
Classic Wedge Salad
Chef Salad
Caper Caesar Salad
Jackfruit Louie Avocado Salad
Artichoke Tuna-ish Salad
Chick(pea) Pecan Salad
Loaded Potato with Tofu “Egg” Salad
Three Grain Salad
Massaged Kale Salad
Spicy Hummus Wrap
Yellow Dal Collard Wraps
“Bacon,” Arugula, and Avocado Sandwich
Avocado Sushi Rolls
Spring Rolls with Pistachio Sauce
Creamy Riced Veggie Wrap
Veggie Lunch Muffins
CHAPTER 6: SOUPS AND STEWS
Classic Vegetable Soup
Cream of Miso Mushroom Stew
Chickpea Noodle Soup
Tangy Tomato Soup
Cheesy Broccoli Soup
Yellow Potato Soup
Greens and Grains Soup
Herby Split Pea Soup
Moroccan Eggplant Stew
Minestrone in Minutes
Three-Bean Chili
White Chili
Hot-and-Sour Tofu Soup
Spicy Refried Bean Stew
Sweet Potato Stew
Oyster (Mushroom) Stew
New England Corn Chowder
Mushroom and Quinoa “Gumbo”
CHAPTER 7: MAIN ATTRACTIONS
The Hippie Bowl Formula
Umami Oat Burgers
Baked Chickpea Cutlets and Mashed Potatoes
Black-Eyed Pea and Sweet Potato Casserole
Tofu “Ribs”
Black Bean Cauliflower Steaks
Scalloped Hearts of Palm Provençal
Summer Squash Lasagna
Zoodle Spaghetti Marinara
Buffalo Cauliflower Pizza
Shoyu Ramen
Veggie Pho
Cauliflower Florets ’n’ “Cheese”
Loaded Green Curry
Quinoa Pilaf
Creamy Edamame Bulgur Bowl
Pinto Paella
Vegetable Lentil Loaf
Split Pea Kitchari
Refried Jackfruit Tostadas
Yellow Split Pea Polenta
Glazed Pineapple “Ham”
Turmeric Tempeh Stir-Fry
Heart-of-Palm Cakes
Mushroom Sloppy Joes
CHAPTER 8: SNACKS AND TREATS
Beet Chips
Cheesy Kale Chips
Kale Chickpea Dip
Super-Green Guacamole
Once-Baked Paprika Potatoes
BBQ Baked French Fries
Pickled Cucumbers
Mushroom Pâté
Endurance Bars
Banana Bulgur Bars
Cinnamon-and-Spice Granola
Cherry Nice Cream
Chocolatey Mousse
Nutty Date Truffles
Strawberries and Cream
Chunky Cashew No-Bake Cookies
Watermelon Fries
Super-Seed Chocolate Bark
CHAPTER 9: HOMEMADE STAPLES
PLANTS DO IT BETTER
Vegan Eggs, Two Ways
Plant Butter
Vegetable Broth
Tofu Sour Cream
Cashew Cream
Tempeh “Bacon”
Plant Pesto
Caesar Dressing
“Meaty” Marinara
UMAMI BOMBS
Boozy Brown Mustard
BBQ Sauce
Buffalo Sauce
Red Chili Paste
Smoky Ketchup
Cheesy Chickpea Sauce
Caramelized Onion Jam
SALT ALTERNATIVES
Spicy Umami Blend
Miso Cream Sauce
Measurement Conversions
References
About the Author
INTRODUCTION
For the early part of my adult life, it never occurred to me to eat a vegetarian
diet. A devoted meat-and-potatoes gal from the Midwest, I was living
healthfully and happily with my status quo.
In my late thirties, I found myself in a small village in Kenya for a pretty
cool work assignment that concluded with a gorgeous celebration of song and
dance and the slaughter of a goat, which was then served for dinner. As a
child, growing up on the Mississippi River and straddling Illinois and Iowa, I
knew all about meat and how it landed on our plates. But something felt
different. I looked that goat in the eye, and I became a vegetarian that night.
Over the course of eight years, I slowly inched toward fully plant-based
eating and vegan living, which I’ve been doing for more than 10 years.
Some longtime followers of my vegan culinary work and cookbooks may
be scratching your heads (and a few may be picking yourselves up from the
floor). I’ve always been very clear that I identify as “vegan,” not “plant-
based.” But let’s be clear: “vegan” is a noun, and so am I. “Plant-based” is an
adjective that describes a way of eating that just happens to be the way I tend
to cook. Confused? Don’t worry, I’ll explain these distinctions soon enough.
The trend toward plant-based eating continues to grow, and I want to make it
easy and less confusing to adopt a plant-based diet.
If you picked up this book, you’re probably not sure where to start. And I
get that. As much as I’m a vegan culinary enthusiast now, I struggled when I
first started eating plant-based. Where’s my protein? Just what am I supposed
to do with kale? Nutritional yeast, what is that? I also wondered: Do I have to
shop at specialty grocery stores? Have I just signed up for the world’s most
expensive way of eating? Will I ever be able to dine out with friends again?
It didn’t take long to discover that beans and legumes (and lots of veggies
and grains) have protein, as well as plenty of vitamins and nutrients. I learned
that beans, grains, vegetables, and fruit are absolutely affordable. And that
anything plant-based I want to find is at my local grocery store, Walmart,
Target, or even Costco.
When I started eating plant-based, I lived with a non-veg husband. I