A Plant-Based Life: Your Complete Guide to Great Food, Radiant Health, Boundless Energy, and a Better Body
352A Plant-Based Life: Your Complete Guide to Great Food, Radiant Health, Boundless Energy, and a Better Body
352Paperback
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Overview
More people than ever are eating a whole-food, plant-based diet. Studies show that it is better for our bodies and better for the planet, but it isn't always easy.
Whether you're taking your first steps on this path to wellness or recommitting yourself to success, author Micaela Cook Karlsen clearly maps the way. Her program enables you to set your own pace and stay the course--without relying on willpower.
Drawing on personal experience and the latest research, A Plant-Based Life reveals how to:
- Find and sustain your motivation
- Gradually add more whole, plant foods into your diet
- Break old food addictions and establish new habits
- Translate favorite recipes to create delicious, nourishing meals
- Reshape your food environment (at home, at work, and on the go) to make healthy eating a no-brainer
- Cultivate relationships that celebrate and support your new lifestyle
Especially valuable are directions for navigating roadblocks. You'll find strategies for getting family members on board and for allaying friends' concerns about your food choices with evidence-based nutrition information. Take advantage of shopping tips, pantry lists, menu plans, and more than 100 mouth watering recipes, with contributions from plant-based leaders.
If your goal is a healthier, more energized life, make A Plant-Based Life your personal GPS. The journey will be more satisfying than you ever imagined.
Product Details
ISBN-13: | 9780814437070 |
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Publisher: | AMACOM |
Publication date: | 07/12/2016 |
Pages: | 352 |
Product dimensions: | 6.00(w) x 8.90(h) x 1.00(d) |
Age Range: | 18 Years |
About the Author
Table of Contents
Foreword T. Colin Campbell xv
Preface xvii
Introduction 1
How to Use This Book 5
Part 1 Five Steps to Great Food and Radiant Health: making a plant-based diet easy and sustainable 19
Step 1 Find Your Motivating Force: gathering food for the mind 21
The Motivation Equation 22
The Health Benefits of a Plant-Based Diet 23
Constant Contact Keeps Motivation Alive 35
Your Path Going Forward 38
Step 2 Add Plant-Based Foods to Your Diet: welcoming new friends 41
What Is Plant-Based Eating? 42
Planning Plant-Based Meals 48
Shopping Makes Cooking Possible 50
Preparing Plant-Based Meals 56
Involving Your Children in Cooking Healthy Foods 67
Eating Out and Traveling 70
Your Path Going Forward 71
Step 3 Choose Health Over Habit: letting go of the foods that no longer serve you 75
What Your Body Is Telling You… and How You Can Choose to Respond 76
The Addictive Allure of Hyperpalatable Foods 78
Reading Labels to Avoid Added Fat, Sugar, and Salt 82
Defining a "Natural" Diet 85
Foods to Include, Avoid, or Eliminate in Your Diet 88
Un-Training Your Palate 92
Creating Habits of Health 94
Deciding What to Do with the Food You No Longer Want to Eat 97
The Bottom Line 98
Your Path Going Forward 99
Step 4 Make Your Food Environment Match Your Biology: creating the context that guarantees success 103
More Challenges to Eating a Healthy Diet 103
Identifying Your Diet and Eating Choices 111
The Dominant Motivations in Your Eating Decisions 118
Reshaping Your Food Environment 120
Your Path Going Forward 123
Step 5 Cultivate Connection For the Long Haul: making your diet socially sustainable 127
The Benefits of Social Support for Your Dietary Choices 128
Creating a New Normal 133
Your Path Going Forward 141
Part 2 Ongoing Success: keeping up the momentum 145
Recipes For Everyone 147
Breakfast/Brunch
Everyday Oats 151
Morning Glorious 152
Breakfast-and-Beyond Smoothie 153
Apple-Lemon Breakfast 154
Almond-Cinnamon Granola 155
Green Colada 156
Savory Tofu Scramble 157
Sweet Potato Hash 159
The Best Waffle You'll Ever Have 160
Breakfast Sunshine Salad 161
Breakfast Rice Pudding 162
Florentine Frittata 163
Snacks
Speedy Spinach-Artichoke Dip with Snack Stick Buffet 167
Teatime Cornmeal Muffins 168
Oatmeal Bars 169
Carrot Cake Smoothie 170
Unlimited Baked Corn Chips 171
Pumpkin-Oatmeal-Raisin-Carrot Cookies (aka PORCCs) 172
Fresh Fruit Snacks 173
Appetizers
Oyster Mushroom Ceviche and Bitter Orange-Lime Sauce 177
Cape Cod Delights 178
Tasty Corn Cakes 179
Summer Rolls with Red Chili-Pineapple Dipping Sauce 180
Cowboy Caviar 182
Jacked-Up Fruity Appetizers 183
Almond-Crusted Tempeh Fingers 184
Collard Wraps 185
Pesto-Stuffed Mushrooms 186
Sweet Blintzes 187
Soups
Corn Chowder 191
Simple Split Pea Comfort Soup 192
Classic Borscht 193
Dr. Lederman's Black Bean Soup 194
Potato-Leek Soup 195
Gingery Carrot Soup 196
Lemon-Rice-Kale Soup 197
Farmshare Miso Soup 198
Romantic Vegetable Stew 199
The Best Bean Chili 201
Italian Vegetable Lentil Soup 203
Salads and Sides
Blackberry Mango Tango 207
Colorful Yams and Greens 208
Potato Salad with Pine Nuts, Olives, and Dill 209
Summer Strawberry Salad 210
Tu-no Salad 211
Zesty Three-Bean Salad 212
Basket of Jewels with Walnut Sauce 213
Colorful Crudités 215
Salade Niçoise 216
Skinny Red Smashed Potatoes 217
Flexible Fennel Salad 218
Arame, Red Onion, and Pine Nuts 219
Guacamole Salad 220
Sauces, Spreads, and Dressings
Mushroom Gravy 223
Homemade Ketchup 224
Quick Sun-Dried Tomato Marinara 225
Cashew Cream 226
Del's Basic Mayonnaise 227
Favorite Sandwich Spread 228
Walnut-Mushroom Pâté 229
Surefire Pesto 230
Use-Me-All-The-Time Hummus 231
Raspberry Vinaigrette Dressing 232
Peanut-Lime Dressing 233
Classic Italian Dressing 234
Sweet Mustard Dressing 235
Thousand Island Dressing 236
Quick Bites
Emergency Mini Burritos 239
Curried Chickpea Salad Sandwich 240
Rescue Quinoa 241
Fresh Fruit Tart 242
Sprouty Squash Delight 243
Five Ways to Sushi 244
Main Meals
The Esselstyns' Stacked High Black Beans and Rice 249
Interstellar Lasagna 250
Mac and Cheeze Casserole 252
Portobello Steaks 253
Leftover Cobbler 254
Tofu Quiche with Millet Crust 256
Best Basic Southwestern Burgers 258
Cauliflower au Cratin 259
Carrot-Rice Casserole 260
Super Easy Pizza 261
Pesto Kasha Varnishkes 262
Ginger Roasted Vegetables and Tempe 264
West African-Inspired Sweet Potatoes and Kale 265
Hearty Lentil Loaf 267
Chilled Peanut Noodles 268
Treats
Rich and Creamy Chocolate Mousse 271
Carrot Cake 272
Strawberry Shortcakes 274
Coconut Dream Whipped Cream 276
Pioneer Gingerbread 277
Mom and Me's Apple Thing 278
Sweet Ending Baked Pears 279
Two-Layer Vanilla-Vanilla Birthday Cake 280
Banana Ice Cream 282
Buckwheat Crepes with Chocolate 284
Apple Crisp with Almond Whip 286
Plum Carpaccio with Vanilla-Agave Syrup and Ginger Cream 288
Ongoing Support Resources 291
Acknowledgments 301
Recipe Contributors 303
Notes 311
Index 325