The Complete Idiot's Guide to Low-Fat Vegan Cooking: Over 200 Fantastic Recipes That Combine the Benefits of Low-Fat and Vegan Eating
320The Complete Idiot's Guide to Low-Fat Vegan Cooking: Over 200 Fantastic Recipes That Combine the Benefits of Low-Fat and Vegan Eating
320eBook
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Product Details
ISBN-13: | 9781615642625 |
---|---|
Publisher: | DK |
Publication date: | 08/07/2012 |
Sold by: | Penguin Group |
Format: | eBook |
Pages: | 320 |
File size: | 5 MB |
About the Author
Table of Contents
Part 1 Low-Fat Vegan Living 1
1 The Fat Factor 3
The Ideal 80-10-10 Formula 3
Craving Curbs? 5
How Much Fat Do You Really Need? 7
The Protein Myths 8
Discovering Your Lean, Mean Body 8
How Fats Weigh on Digestion 9
The Effects of Excess Fat 10
The Skinny on Healthy Fats 10
A Happy and Healthy Heart 12
Understanding Heart Health 12
A Heart Healthy Diet 13
2 Successful Low-Fat Vegan Cooking 15
Making Low-Fat Taste Delicious 16
Herbs and Spice Make Everything Nice 16
Using Nutritious Fats Sparingly 17
The Wonders of Plant-Based Proteins and Fats 17
Beyond Soy 18
The Truth About Phytoestrogens 19
Superior Soy Alternatives 19
You Cannot Live on Pasta Alone 20
Fruits Are Fabulous 20
Eat Your Veggies! 21
The Importance of Variety 21
Protein 22
Vitamins 22
Minerals 23
What About Calcium? 23
Phytochemicals 24
Is It a Seed or a Grain? 25
Low-Fat Seeds 25
High-Fat Seeds 26
Chia: The Seed That Sustained Ancient Warriors 27
Not All Nuts Are Created Equal 28
3 The Valiant Vegan Kitchen 31
Stocking Your Pantry 31
Fresh Fruits and Vegetables 31
Spices and Herbs 32
Flours and Sweeteners 32
Low-Lectin Grains and Legumes 33
Prepping and Storing Perishable Ingredients 34
Tools for the Vegan Kitchen 34
Gotta-Have Gizmos 35
Nice-to-Have Small Wares 36
Part 2 Great Starts to Good Mornings 39
4 Morning Delights 41
Nighttime Digestive Duty 41
Blended Breakfasts 42
Spirulina Splash Smoothie 43
Chocolate over Cherries Smoothie 44
Carrot Cake Smoothie 45
Maui Morning Sunrise Smoothie 46
Ginger Jump-Start Smoothie 47
Maca Madness Smoothie 48
Beet Blaster Smoothie 49
Green Tea-zer Smoothie 50
Stone Fruit and Fig Salad 51
Skinny Scramble 52
Berries 'n' Whip 53
Apple Orchard Soup 54
5 Wholesome and Hearty Breakfasts 55
Grab-and-Go Breakfast Bars 56
Bono Grind Granola 57
Maple 'n' Oat Pancakes 58
Ginger Pump-Cakes 59
Sweet and Spicy Com Cakes 60
Raw Sprouted Cacao Cakes 62
Buckwheat Porridge 63
Powerhouse Potatoes 64
Sunflower Buttered Toast 65
Tempeh Scramble 66
Part 3 In the Lunchbox 67
6 Silky Soups 69
Low-Fat Roasting Tips 69
Thickening Soups 70
Rich Herb Stock 70
Speedy Carrot and Ginger Soup 72
Sizzling Green Pea Soup 73
Roasted Tomato Fennel Puree 74
Coconut Curry with Quinoa 76
Coconut-Lime Butternut Soup 78
Smokin' Tortilla Soup 79
Purple Potato Soup 80
Cream of Cauliflower Soup 82
Aromatic Lemongrass Soup 83
Middle Eastern Quinoa Noodle Soup 84
Raw Beautifying Beet Soup 86
Raw Watermelon Gazpacho 87
7 Sensational Salads 89
From Light and Refreshing to Complete Meals 89
Beet Tartar Salad 90
Roasted Corn and Quinoa Salad 91
Southwestern Quinoa and Black Bean Salad 92
Fennel, Orange, and Black Olive Salad 94
Warm Garlic Greens Salad 95
Beet, Hemp Patty, and Arugula Salad 96
Strawberry Pine Nut Salad 97
Fig, Avocado, and Fennel Salad 98
Lemony Lentil Salad 99
Heirloom Tomato and Tom Basil Salad 100
Warm Kale and White Bean Salad 101
Raw Sea Vegetable Salad 102
Raw Relaxed Kale and Carrot Salad 103
Raw Thai Green Papaya Salad 104
Raw Shaved Brussels Sprouts and Sunchoke Slaw 105
8 Divine Dressings 107
Garlic Tahini Dressing 108
Carrot Ginger Dressing 109
Maple Lime Dressing 110
Low-Fat Creamy Caesar Dressing 111
Cider Vinaigrette 112
Jalapeño Cilantro Lime Dressing 113
Creamy Ginger Miso Dressing 114
Toasted Sesame and Soy Dressing 115
Lemon Garlic Dressing 116
Zippy Dijon Dressing 117
Cider Orange Dressing 118
Miso Vin Dressing 119
9 Wraps and Rolls 121
Creative Wraps and Rolls 121
Grab-and-Go Meals 122
Smoked Pepper Tempeh Wraps 123
Southwestern Mushroom Collard Wraps 124
Five-Spice Eggplant Wraps 125
Raw Pesto Collard Wraps 126
Thai Salad Rolls 127
Yam Rice and Nori Rolls 128
Asian Tofn Lettuce Cups 130
Roasted Vegetable Tamales 131
Mushroom and Bean Enchiladas 133
Spinach and Parsnip Enchiladas 134
Tangy Squash Tacos 135
Part 4 Sauces, Spreads, Snacks, and More 137
10 Saucy Secrets 139
What Makes a Memorable Sauce? 139
The Secret to Creamy, Low-Fat Sauces 140
Carrageenan and Irish Moss 141
Chia Seeds 141
Irish Moss Emulsifier 142
Chia Seed Gel 143
Hemp Sour Cream 144
Argentinian Parsley Puree 145
Arugula and Pumpkinseed Pesto Sauce 146
Thai Curry Simmer Sauce 147
Kansas City Barbecue Sauce 148
Pad Thai Sauce 149
Caramelized Fennel and White Bean Sauce 150
Tomato and Lemon-Basil Cream Sauce 151
Scallion Hemp Cream Sauce 152
Cilantro White Bean Sauce 153
Tart Tahini Sauce 154
Tangy Green Chile Sauce 155
Sea Salt and Lime Cream Sauce 156
Classic Cream Sauce 157
Rustic Spanish Red Sauce 158
Minted Cucumber Sauce 159
Chia Mole 160
Shiitake Mushroom Gravy 162
Gluten-Free Herb Gravy 163
Thyme Peach Drizzle 164
11 Marvelous Marinades 165
The Building Blocks of a Balanced Marinade 165
When and What to Marinate 166
Brazilian Hot Lime Marinade 167
Smoky Red Pepper Marinade 168
Spicy Pineapple Marinade 169
Mayan Marinade 170
Korean BBQ Marinade 171
Citrus Mojo Marinade 172
Sugar 'n' Spice Rub 173
12 Dips, Spreads, and Snacks 175
Spirulina Fruit Dip 116
Sweet Pea Hummus Dip 177
Tamarind Dip 178
Sesame Ginger Dip 179
Zesty Black Bean Dip 180
Raw Cheesy Hemp Spread 181
Artichoke Spinach Spread 182
Simple Mayonnaise Spread 183
Zucchini Spread 184
Salt and Vinegar Kale Chips 185
Spicy Kelp Chips 186
Curry Quinoa Crisps 187
Italian Veggie Crackers 188
Super Green Popcorn 189
Part 5 Sumptuous Suppertime 191
13 Vibrant Veggie Entrées 193
Tofu Pad Thai 194
Tuscan Squash and Pesto 195
Caribbean-Style Yuca Pie 196
Braised Rapini and Squash 198
Summer Succotash 199
Warm Carrot Noodles 200
Chilled Edamame and Soba 201
Zero-Fat Raw Zucchini Pasta 202
Maple-Grilled Tempeh 203
14 Steamy Stews, Chilies, and Grain Bowls 205
Chilean Zucchini Stew 206
Japanese Pumpkin Stew 207
Spanish Cacao Chili 208
White and Green Chili 210
Red Lentil Dahl 211
Green Goddess Curry 212
Mushroom Millet Risotto 214
Fried Red Rice 215
Quinoa Tabbouleh 217
Chilean Quinoa Bowl 218
15 Tempting Tapas and Super Sides 219
Getting Creative 219
Sloppy Tofu Burgers 220
Carrot-Millet Burgers 221
Hemp Lentil Burgers 223
Margarita Mochi Pizza 225
Sweet Peppercorn-Crusted Artichokes 226
Indian-Spiced Yams 227
Cayenne-Crusted Chickpeas 228
Chipotle Corn 229
Lemony Gnocchi 230
Part 6 Sweets and Sippers 233
16 Indulgent Delights 235
Guilt-Free Pleasures 235
Super Healthy Sweets 236
Lavender Tea Cookies 237
Superfruit Hemp Treats 238
Raw Cacao-Nut Bites 239
Maqui Berry Bites 240
Pumpkin Chia Pudding 241
Raw Choco-Maca Pudding 242
Raw Caramel Flan 243
Raw Key Lime Tan 244
Rosemary Sweet Potato Pie 245
Frozen Blueberries 'n' Cream 246
Berry-Chia Popsicles 247
17 Decadent Drinks 249
Vanilla-Maca Hot Chocolate 250
Matcha Steamer 251
House Chai 252
Yerba Maté Latte 253
Elderberry Elixir 254
Belly Balancer Tea 255
Cold Calm Tea 256
Frozen Kiwi Tini 257
Blackberry Peach Sangria 258
Coco Water Colada 259
Blood Orange Mojito 260
Liquid Garden 261
Nut or Seed Milk 262
Appendixes
A Glossary 263
B Resources 281
Index 289