The Karma Chow Ultimate Cookbook: 125+ Delectable Plant-Based Vegan Recipes for a Fit, Happy, Healthy Youby Melissa Costello
The more than 7 million vegetarians and 3 million vegans in the United States alone are proving that chowing down on planet-friendly fare not only helps them look and feel better, but it can be delicious, too.See more details below
The more than 7 million vegetarians and 3 million vegans in the United States alone are proving that chowing down on planet-friendly fare not only helps them look and feel better, but it can be delicious, too.
She Likes Bento
Melissa Costello, foreword by Tony Horton. HCI, $18.95 trade paper
This imaginative and accessible collection from Costello, a nutritionist and founder of the health/weight loss program Karma Chow, is heavy on instruction and light on politics. Costello chooses to inform rather than sell readers on her wellness program, giving a wealth of options that include meat-, dairy-, and egg-free meals. A medley of the familiarmac and cheese (made with coconut or almond milk), corn chowder, enchiladas and "un-shepherd's pie"rest comfortably next to soon-to-be favorites like pumpkin pie waffles, pad Thai, and smoky tempeh chili. Those new to vegetarian or vegan cooking will appreciate the lengths Costello goes to, to minimize the need for esoteric, hard-to-source ingredients; notes on substitutions and resources are provided. Nutritional information is given for every dish... Even a carnivore will appreciate chili sweet potato batons, wild mushroom quinoa pilaf, and raw Thai slaw, a flavorful medley of cabbage, bell pepper, snow peas, and carrots in a zesty Thai dressing. Costello offers a terrific resource for vegans and vegetarians who want to expand their options, as well as those interested in eating healthier meals.
"This particular cookbook gives us 125 easy plant-based recipes that are easy to follow, using common ingredients, and they actually taste great. I for one can't eat something if it doesn't taste good, no matter how healthy it is for you. But as, I rolled up my sleeves and started preparing meals from this cookbook, I was pleasantly surprised that even my family enjoyed the dishes. It has now become one of the staples in my cookbook library."
-Nancy B, Book Bargains and Previews
"[Karma Chow Ultimate Cookbook] is filled with beautiful photos and easy-gourmet dishes refreshingly presented, from performance-boosting breakfasts and entrees to decadent desserts. An outstanding resource, especially for fitness buffs. I can't wait to try the Banana Chia Pancakes with Coconut Crème Sauce, Quinoa Protein Brekkie Bowl, and Cha Cha Enchiladarole."
Elisa Bosley, Delicious Living magazine.
"Missy knows how to craft recipes that not only taste good but are also good for you, whether your goal is to lose weight or put on muscle. After all, she was Tony Horton's personal chef. She's a great chefbut you don't have to be one to get the most from her book."
Rebecca Swanner, Beachbody
"The Karma Chow Ultimate Cookbook: 125+ Plant-Based Vegan Recipes for a Fit, Happy, Healthy You comes from a creator and celebrity chef who shares her collection of over a hundred recipes for any following a vegan or vegetarian lifestyle. She's personal chef to celebrity fitness guru Tony Horton and in the course of keeping him and her other clients happy, her approaches to food have evolved to offer a wide range of dairy- and animal-free appetizers, breakfasts, dinners and more. From Koren-Style Tempeh Tacos with Red Dijon Sauce to Strawberry Crème Mousse with Pistachio Nut Topping, this is packed with gourmet formulas for vegan success."
Alma H. Bond, Midwest Book Reviews
"In the nearly 20 years I've been a vegetarian, I've made several attempts to go vegan but never lasted more than a few weeks... But after reading The Karma Chow Ultimate Cookbook, I might seriously reconsider."
Lisa Brown, The Joplin Globe
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Read an Excerpt
Breakfasts and Beverages
Breakfast is the most important meal of the day, yet many of us skip it or opt for coffee and a banana. Eating a nutritious breakfast that's high in fiber, complex carbs, and protein will rev up your metabolism and give you the fuel you need to get through your day. The recipes here are delicious, simple to make, and animal free, so you won't feel bogged down with heavy food first thing in the morning. While I included the smoothies in the breakfast section, you can enjoy them as great pick-me-up any time of the day.
Quinoa Protein Brekkie Bowl
This breakfast bowl is loaded with protein and is an awesome way to start your day. Kids love this, too, and it will keep them going through a school day without that midmorning slump. You can eat this warm or cold; either way, it's super delish!
1 cup rinsed quinoa
¼ cup toasted, unsweetened coconut flakes
¼ cup toasted slivered almonds
¼ cup golden raisins
2 tablespoons hemp seeds
1 teaspoon cinnamon
1 tablespoon agave nectar or maple syrup
Dash sea salt
Unsweetened almond milk or coconut milk, to taste
Optional: fresh berries
Cook the quinoa on a stovetop per package directions (or cook 1 cup quinoa in a rice cooker with 2 cups water).
While the quinoa is cooking, heat the oven to 350 degrees F. Spread the coconut and almonds on an ungreased, rimmed baking sheet and bake for 5 to 10 minutes, stirring once or twice, until golden brown. Remove from the oven.
When the quinoa is done cooking, add the coconut, almonds, raisins, hemp seeds, cardamom, cinnamon, agave nectar, and salt, and mix together. Top with almond or coconut milk to your liking and add fresh berries.
Karmic Health Tip: This breakfast bowl is great made with millet, which is also high in protein and tonifying for your kidneys.
Per Serving: Calories 520, Total Fat 22g, Sat. Fat 7g, Cholesterol 0mg, Sodium 20mg, Carbohydrate 70g, Fiber 10g, Protein 16g
Apricot Tea Muffins
Makes 16–18 muffins
I love muffins in the morning. These muffins are gluten free and light, and delicious to have with a cup of tea. Try them with my homemade Divine Coconutty Chai (page 51) and you will be in breakfast heaven!
1½ cups Bob's Red Mill Gluten-Free Flour
1½ teaspoons baking powder
1 teaspoon baking soda
1 teaspoon xanthan gum
½ teaspoon sea salt
1 teaspoon cinnamon
½ teaspoon nutmeg
? cup coconut oil, melted (run the jar under hot water to melt the oil)
½ cup apricot spread, fruit only (no sugar added)
? cup agave nectar
½ cup almond milk
2 teaspoons vanilla extract
Ener-G Egg Replacer for 2 eggs (whisked with warm water) or 2 flaxseed eggs
½ cup chopped, dried apricots
Preheat the oven to 350 degrees F. Line a 12-muffin tin with paper liners or grease with coconut oil. In a medium-size bowl, whisk together the flour, baking powder, baking soda, xanthan gum, salt, cinnamon, and nutmeg.
In another bowl whisk together the coconut oil, apricot spread, agave nectar, almond milk, vanilla, and egg replacer. Add the wet ingredients to the dry and beat with a wooden spoon or use a hand mixer. When the batter is smooth and slightly sticky, add in the chopped apricots and stir to combine. Place the batter into the muffin cups about two-thirds full. Bake in the center of the oven for 18 to 20 minutes or until firm (test with a wooden toothpick). Place the muffin pan on a rack to cool slightly. Remove the muffins when slightly cooled and continue cooling on a wire rack to avoid sogginess. Store in an airtight container for up to three days.
Karmic Health Tip: Did you know that white sugar is not really vegan? It is processed with ash made from animal bone, so make sure if you are going to use sugar that you buy vegan sugar or some other less-processed version (see 'Alternative Sweet Stuff' on page 20).
Per Serving: Calories 140, Total Fat 4.5g, Saturated Fat 3.5g, Cholesterol 0mg, Sodium 430mg, Carbohydrate 24g, Fiber 1g, Protein 2g
©2012. Melissa Costello. All rights reserved. Reprinted from The Karma Chow Ultimate Cookbook. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, without the written permission of the publisher. Publisher: Health Communications, Inc., 3201 SW 15th Street, Deerfield Beach, FL 33442
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From the Foreword by Tony Horton, creator of the bestselling P90X
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