Table Of ContentThis book has been optimized for viewing
at a monitor setting of 1024 x 768 pixels.
ALSO BY NAVA ATLAS
The Vegetarian Family Cookbook
Vegetarian Soups for All Seasons
The Vegetarian 5-Ingredient Gourmet
Great American Vegetarian
Vegetarian Celebrations
Vegetarian Express
Vegetariana
Pasta East to West
The Wholefood Catalog
Everyday Traditions
▼
Nava Atlas
Written and illustrated by
BROADWAY BOOKS
NEW YORK
Veganexpress
PUBLISHED BY BROADWAY BOOKS
Copyright © 2008 by Nava Atlas
Photographs copyright © 2008 by Susan Voisin (sbvdesigns.com)
All Rights Reserved
Published in the United States by Broadway Books,
an imprint of The Doubleday Broadway Publishing Group,
a division of Random House, Inc., New York.
www.broadwaybooks.com
BROADWAY BOOKS and its logo, a letter B bisected on the diagonal,
are trademarks of Random House, Inc.
Library of Congress Cataloging-in-Publication Data
Atlas, Nava.
Vegan express/ written and illustrated by Nava Atlas. — 1st ed.
p.
cm.
Includes index.
1. Vegan cookery. I. Title.
TX837.A8472 2008
641.5'636—dc22
2007034881
eISBN: 978-0-7679-2925-7
v1.0
contents
Chapter One
Chapter Two
Chapter Three
Chapter Four
Chapter Five
Chapter Six
Chapter Seven
Chapter Eight
Chapter Nine
FOREWORD vi
ACKNOWLEDGMENTS viii
Introduction 2
Speedy, Savory Soups 23
The Protein Trio—Tofu, Tempeh, and Seitan 41
Glorious Grains and Bountiful Beans 81
Pasta and Noodles, East to West 113
Pizzas, Big Quesadillas, and Wraps
Photo Insert
135
Salads with Substance 155
Salads and Veggies on the Side 173
Sauces and Salad Dressings 211
Sweet Finales 227
INDEX 242
foreword
As you page through the recipes in this book, you will find
flavors from one end of the world to the other, and your mouth
will water with every turn of the page. But not only will your
taste buds thank you. Your body will thank you, too.
Fueling your body with plant-based foods can revolutionize
your health—perhaps even save your life. By setting aside meat,
fish, dairy, and eggs, and bringing in healthful whole foods, you
open the door to remarkable results. A vegan diet is healthful for
everyone and Vegan Express makes it simpler than ever to enjoy
delicious and healthy food in no time at all.
So many people have made wrong turns in their search for the
perfect diet. A switch from red meat to white meat, for example,
really does not do the job. You might scrupulously limit meat
intake to no more than six ounces per day, favor chicken and fish
while trimming away visible fat, and choose skim over whole milk
and egg whites over whole eggs, but you would find the results to
be embarrassingly modest. Cholesterol levels fall by only about
five percent. Body weight and blood pressure improve only
modestly. Inside the arteries, blockages continue to worsen. All in
all, there is little reward for all this effort. Americans now eat,
believe it or not, one million chickens per hour, and collectively
we are more out of shape than at any time in our nation’s history.
Numerous scientific studies have shown that the healthiest
diet of all is one that is low in fat and is completely comprised of
plant foods. Vegetarians have healthier hearts, healthier skin,
lower blood pressure, less risk of diabetes, fewer kidney stones
and gallstones, and forty percent less cancer risk. Part of the
reason, of course, is that vegetarian diets are naturally lower in
fat and cholesterol, and higher in fiber than non-vegetarian
diets. Vegan diets are best of all, since they are essentially
cholesterol-free (our bodies make all the cholesterol they need),
and contain zero animal fat or animal protein. Also, vegetarians
are, on average, ten percent slimmer than non-vegetarians. A
vi
diet based on whole grains, legumes, vegetables, and fruit is low
in calories and fat and rich in fiber to satisfy your appetite. Get
ready to feel great.
If you are tempted to put it to the test, I suggest that you
take a week or two and try out as many of these delicious
recipes as you can. Then, when you have found your favorites,
block out a three-week period to eat low-fat, vegan foods
exclusively. Don’t just put your toe in the swimming pool; go
ahead and dive in. As you get started, your body will begin to
transform itself. In all likelihood, you’ll start to lose weight, your
cholesterol will fall, your energy level will improve, and you’ll feel
better than you’ve felt since you were a kid. If after three weeks,
you like the feeling of a healthier, trimmer body, you can stick
with it. In Vegan Express, Nava gives you all the tools you need
to put this powerful diet to work in the most delicious way
possible.
Best in health,
Neal Barnard, MD
President, Physicians Committee for Responsible Medicine
(pcrm.org)
FOREWORD
vii
acknowledgments
Many thanks to the talented people who contributed in
significant ways to this book:
Susan Voisin (fatfreevegan.com and sbvdesigns.com) created the
lovely photos in the insert of this book. Susan, I didn’t know my
recipes could look so good.
Nikki Goldbeck, CDN (healthyhighways.com), did the nutritional
analyses of the recipes. It was wonderful to have one of the true
pioneers of vegetarian food and nutrition writing involved in this
book.
Neal Barnard, MD, who wrote the foreword to this book, is such
an eminent authority on vegan diets and such an energetic
promoter of the vegan way of life that I’m truly honored by his
contribution.
This is my third book with Broadway Books, and I’m as impressed
as ever with their attention to detail and their care at every
stage of a book’s production. Special thanks go to Kristen Green
and Elizabeth Rendfleisch. I always save the last thanks for my
wonderful editor, Jennifer Josephy; this time, though, I’ll add
“happy anniversary” to these thanks. This book is being published
in 2008, exactly 20 years from the time Jennifer first became my
editor. For this rare gift of endurance in the publishing world, I’m
especially grateful!
viii
