The Healthy Voyager's Global Kitchen: 150 Plant-Based Recipes From Around the World

256 Pages·2012·0.62 MB·English

by  Carolyn Scott-Hamilton

“Carolyn Scott-Hamilton’s website, healthyvoyager.com, is truly amazing.
It is clear how much she cares for both people and the planet, and is fighting
to reconcile the broken relationship between the two. Her site offers ways to
be healthy and green in a budget friendly way that doesn’t limit your options.
She is realistic in her approach, offering alternatives for the well-informed
health-nut or greenie, as well as for those just starting out on a path to a
healthier lifestyle. I visit her site daily to see what she’s got cooking up next.”
—KIM BARNOUIN, New York Times best-selling co-author of Skinny
Bitch
“In The Healthy Voyager’s Global Kitchen, Carolyn Scott-Hamilton takes
us on a once-in-a-lifetime culinary journey around the world. Chock full of
mouthwatering vegan recipes from countries like Greece (spanakopita!),
Thailand (pad thai!), Russia (borscht!), and France (croissants!), Carolyn’s
passion for great food and travel will make you want to catch the next flight
to Bangkok. This cookbook will both inspire and enlighten you, and provide
everything you need to create delectable, plant-based meals wherever you
are.”
—COLLEEN HOLLAND, co-founder/Associate Publisher VegNews
Magazine
“These recipes marry the health benefits of plant-based eating with
tantalizing flavors from around the globe—a dynamite union!”
—JOLIA SIDONA ALLEN, Online Managing Editor, Vegetarian Times

GLOBAL
KITCHEN

150 PLANT-BASED RECIPES FROM AROUND THE WORLD

CAROLYN SCOTT-HAMILTON
CONTENTS

INTRODUCTION
CHAPTER 1
STOCKING A GLOBAL KITCHEN
CHAPTER 2
USA
CHAPTER 3
LATIN AMERICA
CHAPTER 4
CARIBBEAN ISLAND NATIONS
CHAPTER 5
UNITED KINGDOM
CHAPTER 6
SPAIN
CHAPTER 7
FRANCE
CHAPTER 8
SWITZERLAND, THE NETHERLANDS, AND DENMARK
CHAPTER 9
ITALY
CHAPTER 10
GERMANY
CHAPTER 11
GREECE
CHAPTER 12
RUSSIA
CHAPTER 13
THE MIDDLE EAST
CHAPTER 14
AFRICA
CHAPTER 15
INDIA
CHAPTER 16
CHINA
CHAPTER 17
THAILAND AND VIETNAM
CHAPTER 18
JAPAN
RECOMMENDATIONS AND RESOURCES
ACKNOWLEDGMENTS
ABOUT THE AUTHOR
INDEX
INTRODUCTION

Welcome! Bienvenidos! Wilkommen! Yokoso! You are about to embark on a culinary
tour of the world. In addition, almost anyone will be able to indulge in these
wonderfully ethnic meals without having to leave the comfort of his or her own kitchen.
Regardless of your dietary restrictions, this book offers alternatives on how to prepare
these popular international meals so that no one is left out of the fun. Whether you are
vegan, gluten free, kosher, or just trying to add healthier options to your repertoire, The
Healthy Voyager’s Global Kitchen is your answer to healthier global cooking.
When I first became vegan, there wasn’t much out there in the way of convenience
vegan products or restaurants. I also traveled extensively, and to my dismay, found that
I couldn’t partake in many traditional ethnic meals. This made me increasingly
interested in “veganizing” some of my favorite dishes, partly for myself and partly to
share with my family and friends. I just had to prove that switching to an animal-free or
restricted diet didn’t mean being forever doomed to a life without traditional global
fare. The recipes in this book have been created for folks who may have grown up with
these foods and haven’t been able to enjoy them since their dietary needs have changed
as well as a way for you to experience healthy versions of global cuisine at home when
you are unable to travel. With The Healthy Voyager’s Global Kitchen, you’ll be able to
bring the world to you, any time you choose!
This book is meant to bring folks into the kitchen, getting them in touch with their
food and the process of making it, in addition to learning about other cultures, customs,
and techniques. A majority of the recipes in this book follow authentic preparation
techniques so that the flavors, textures, and presentations of these dishes will look and
taste like the “real deal.” This is why it was important to me to provide options to make
many of the dishes from scratch when time permits, exactly as people worldwide have
been doing for centuries. The dishes in this book are best made with time, fresh
ingredients, and traditional technique. And for best results, they are most delicious
when enjoyed with family and friends!
WHO IS THIS BOOK FOR?
Over the past few years, the vegan diet has gotten quite a bit of press. We’ve also
seen the gluten-free world gain popularity. And unfortunately, the number of folks who
fight obesity, diabetes, heart disease, and other unhealthy diet-related diseases continues
to grow.
What The Healthy Voyager’s Global Kitchen offers is alternatives to dishes that
people who need to stick to restrictive diets can enjoy, and the bonus is that they are
automatically free of cholesterol and lower in fat. The sugars recommended are natural
and because almost everything is made from scratch, the chances of consuming tons of
sodium, chemicals, and preservatives are pretty much nil.
Each recipe lists options for special diets so that if the original recipe doesn’t work
for you, you will still be able to prepare it in a way that will. Even if you don’t follow a
special diet, these recipes are better for you, are full of flavor, and come without any
guilt or negative health effects.
Here is the legend to look for recipes and options that suit your special needs:
Although some of the following recipes may seem more labor-intensive than others,
they are most likely the ones that showcase how to make specific ingredients from
scratch (such as pita bread, ravioli, marinara sauce, and the like). A lot of these can be
store-bought to save time, but if you are looking for the healthiest alternative, you can
make it yourself to ensure that you are serving up the most healthful versions of these
global dishes.
This book is a great tool for folks who follow special diets as much as it is for those
who want to cook for them. Whether you are a grandmother who wants to cook dairy-
and gluten-free food for your special-dietary-needs grandchildren, a boyfriend who
wants to impress your vegan girlfriend, or a kid who wants to introduce your family to a
whole new way of eating, The Healthy Voyager’s Global Kitchen has something for
everyone!
Chapter 1
STOCKING A GLOBAL KITCHEN

BEFORE WE GET STARTED, it’s important to have a properly stocked kitchen.
Be it American food or Thai, there are some staples that you will want to have on hand.
You will also want to have some tools and tricks in your arsenal to make life easier in
the kitchen. In this section you will find recommendations for ingredients, foods, spices,
and products that pop up frequently in this book as well as some base recipes,
alternatives to non-vegan ingredients, and some kitchen tips. Welcome to The Healthy
Voyager’s global cooking school crash course!