The China Study Cookbook: Over 120 Whole Food, Plant-Based Recipes

by LeAnne Campbell, T. Colin Campbell (Foreword by), Steven Campbell Disla (Photographer)

Overview

With more than 850,000 copies sold, The China Study is one of the most important health and nutrition books ever published. The China Study Cookbook takes these scientific findings and puts them to action with more than 120 plant-based recipes.

The China Study revealed how the Western diet has led to our modern health crisis and the widespread growth of obesity, diabetes, heart disease, and cancer. Based on the most comprehensive nutrition study ever conducted, the book reveals that a plant-based diet leads to optimal health with the power to halt or reverse many diseases. Written by LeAnne Campbell, daughter of The China Study author T. Colin Campbell, PhD, and mother of two hungry teenagers, The China Study Cookbook features delicious, easily prepared plant-based recipes with no added fat and minimal sugar and salt that promote optimal health.

From her Breakfast Home-Fry Hash and Fabulous Sweet Potato Enchiladas to No-Bake Peanut Butter Bars and Cheese(less) Cake, all of LeAnne’s recipes follow three important principles:

• Optimal nutrition is based on eating food rather than nutrient supplements
• The closer that foods are to their native states—prepared with minimal cooking, salting, and processing—the greater the long-term health benefits of eating them
• It is best to choose locally and organically grown produce whenever possible

Filled with helpful tips on substitutions, keeping foods nutrient-rich, and making the transition to a plant-based diet, The China Study Cookbook shows how to transform the health of your entire family.

Product Details

ISBN-13:	9781937856755
Publisher:	BenBella Books
Publication date:	05/07/2013
Pages:	208
Product dimensions:	7.00(w) x 8.90(h) x 0.70(d)

About the Author

LeAnne Campbell, PhD, lives in Durham, North Carolina. She has been preparing meals based on a whole-food, plant-based diet for almost 20 years. Campbell has raised two sons—Steven and Nelson, now 18 and 17—on this diet. As a working mother, she has found ways to prepare quick and easy meals without using animal products or adding fat.



For more than 40 years, T. Colin Campbell, PhD, has been at the forefront of nutrition research. His legacy, the China Study, is the most comprehensive study of health and nutrition ever conducted. Dr. Campbell is the Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry at Cornell University. He has received more than 70 grant years of peer-reviewed research funding and authored more than 300 research papers. The China Study was the culmination of a 20-year partnership of Cornell University, Oxford University and the Chinese Academy of Preventive Medicine.

Table of Contents

Foreword 8

Introduction 10

My Journey Toward a Plant-Based Diet 10

Raising Children co Consume a Plant-Based Diet 15

The Garden Approach: Choosing a Wide Variety of Plant Foods 18

Harvesting the Garden: Preparing Delicious Meals 22

Planning 22

Preserving the Nutrients: Careful Storage and Preparation of Food 24

Add Less Fat, Sugar, and Salt 25

Transitioning to a Plant-Based Diet 27

Processed and Animal Based Foods 27

The Great Exchange: Substitutions to Create Healthy Plant-Based Recipes 29

Chefs Tools 32

Start Your Own Journey 33

Breads & Muffins

Banana Crumb Muffins 39

Blackberry Lemon Tea Cakes 40

Easy Pumpkin Muffins 43

Fiesta Corn Bread 44

Lemon Poppy Muffins 47

Raisin Walnut Bread 49

Sensational Herb Bread 51

Quick No-Fat Cranberry Bread 52

Quick Apple Loaf 53

Breakfast Dishes

Blueberry Coffee Cake 57

Breakfast Home-Fry Hash 58

Favorite French Toast 61

Fruit Crepes 62

Fruit Smoothies 64

G-Mom's Oatmeal 66

Panana Cakes 67

Muesli 68

Nature's Granola 71

Our Favorite Breakfast Burrito 72

Pumpkin Pancakes 75

Scrambled Tofu 77

Scrumptious Apple-Filled Turnovers 79

Appetizers & Salads

Best Broccoli Salad 82

Black-Eyed Pea Salad 85

Celery Salad with Olives 87

Ceviche Beans 88

Coleslaw 91

Couscous Salad 92

Cucumber Dill Dip 95

Ensalada Azteca 96

Fiesta Potato Salad 99

Fresh Tomato and Avocado Pasta Salad 101

Greek Salad with Nuts 102

Lemon Tahini Quinoa Salad 105

Lettuce Wraps 107

Green Garden Mayonnaise 108

Mexican Jicama Salad 109

Samosas Baked to Perfection 110

Sesame Noodle Salad 112

Southwestern Salad 114

Soups

Aztec Soup 119

Coconut Corn Chowder 120

Dominican Chapea 123

German Sauerkraut Soup 125

Hearty Stew 127

Lentil Soup 128

Quick Three-Bean Soup 131

Seasoned Mushroom Soup 133

Spicy Pumpkin Soup 134

Tomato Tortilla Soup 135

Thai Peanut Soup 136

Sandwiches

Veggie Subs 140

Delicious Eggless Sandwiches 141

Spinache Chickpea Burgers 143

Granola Fruit Wraps 144

Hummus Wraps 146

Ocean Chickpea Sandwiches 149

Pecan Ball Subs 150

Portobello Thyme Sandwiches 151

Tasty Tostados 152

Thai Wraps 155

Tomato Basil Pesto Sandwiches 156

Veggie Fajita Wraps 159

Entrées

African Vegetables 163

Asparagus Crepes 164

Baked Stuffed Tomatoes with Couscous 167

Burger Salad 168

Dominican Beans 170

Zesty Bulgur Stew 172

Coconut Curry Rice 173

Eggplant Bake 174

Portobellos with Spinach 176

Fabulous Sweet Potato Enchiladas 177

Favorite Chili with Pasta 179

Fettuccine with Broccoli and Cashew Sauce 181

Corn and Tomatillo Stew 182

Leafy Lentils 185

Leek Pie 187

Macaroni Squash 189

Mama's Kitchen Pasta with Marinara Sauce 191

Masala's Chickpeas 192

Mom's Polenta with Rice and Beans 195

Nutty Noodles with Vegetables 196

Pumpkin Gnocchi

with Italian Vegetable Sauce 199

Scrumptious Baked Vegetables with Fresh Spinach 201

Moroccan Eggplant 202

Southwestern Calzones 203

Savory Spaghetti Squash 204

Tomatillo Tortilla Bake 207

Vegetable Lasagna 209

Vegetable Dumpling Stew 210

Zucchini Crabless Cakes 211

Side Dishes

Basil Pepper Corn 215

Beets with Greens 216

Caribbean Moro 219

Carrot Bake 221

Cilantro Green Beans 222

Cranberry Applesauce 225

Creamed Cauliflower 226

Ethiopian Vegetables 227

Garlic Green Beans and Mushrooms 228

Lentils and Greens 230

Quick Butternut Squash 232

Seasoned Green Beans and Potatoes 234

Stewed Tomatoes 235

Tasty Potatoes and Kale 237

Twice-Baked Southwestern Potatoes 238

Zesty Succotash 241

Desserts

Amazingly Delicious Date Fruit Pie 245

Apple Gingerbread Upside-Down Cake 246

Cheese(less) Cake with G-Mom's Nutty Pie Crust 249

Chocolate Banana Pie 250

Coconut Mango Pudding 253

Fresh Strawberry Pie 255

Frozen Banana Cream 256

Fruit Pudding 257

G-Mom's Nutty Pie Crust 258

Pineapple Cherry Cake 259

Mint Chocolate Pudding 260

Mixed Fruit Cobbler 263

No-Bake Peanut Butter Bars 265

Coconut Oatmeal Cookies 266

Vegan Chocolate Cake 268

Vegan Pumpkin Pie 269

Appendix

Metric Conversions 272

Dietary Symbols 273

Index 274

About the Author 284

Editorial Reviews

Building on the premise espoused in her father's bestselling China Study—that the Western diet has led to our current health crisis—Leanne Campbell shows readers just what a plant-based diet looks like in this collection of primarily vegan recipes. Eschewing processed foods and ingredients, Campbell shows readers how to create Sweet Potato Enchiladas, Apple Gingerbread Upside Down Cake, Pecan Ball Subs, and more, keeping the esoteric and hard-to-source ingredients to a minimum. The sugar substitute Sucralose, coconut milk, flaxseed meal, and tofu are some of her standard ingredients that make her recipes extremely healthy, and should be relatively easy for readers to find in stores or online. Those carefully monitoring their salt, fat, or caloric intake may find the book to be something of a disappointment as no nutritional information is provided for the recipes. Still, Campbell does a respectable job of making healthy food approachable and affordable—those who think a diet free of meat, eggs, and dairy will find plenty of solace herewith standards like Vegetable Lasagne as well as treats like chocolate frosted peanut butter bars, and a Vegan Chocolate Cake, making this is a terrific collection of over 120 dishes for all tastes and experience levels. (May)

Publishers Weekly

The China Study Cookbook combines the best and healthiest practices of the plant-based movement with no-oil dishes you and your family will love.”
—Lindsay S. Nixon, author of the bestselling Happy Herbivore cookbook series

From the Publisher