Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals

Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals

by Gena Hamshaw

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Product Details

ISBN-13: 9780399579066
Publisher: Potter/Ten Speed/Harmony/Rodale
Publication date: 01/23/2018
Sold by: Random House
Format: NOOK Book
Pages: 256
Sales rank: 58,307
File size: 169 MB
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About the Author

GENA HAMSHAW is a certified nutritionist, recipe developer, cookbook author, and food writer. Her recipes and articles have been featured in the Huffington Post, Whole Living, O magazine, VegNews, Thrive magazine, Well and Good, Mind Body Green, Glamour, and the Chalkboard, among other publications. She is also a nutrition student, working toward a master's in nutrition and education and her RDN (Registered Dietary Nutritionist) at Teacher's College, Columbia University. She has written two cookbooks, Food52 Vegan and Choosing Raw, and is the author of the blog The Full Helping.

Read an Excerpt

WHITE CHILI WITH BUTTERNUT SQUASH
Makes 6 servings 

1 tablespoon olive oil
1 large white or yellow onion, chopped
3 cloves garlic, minced
3 cups (540 g) cooked navy, Great Northern, or cannellini beans, or 2 (15-oz, or 425-g) cans, drained and rinsed
1 small zucchini, cut into 3⁄4-inch (2-cm) cubes
11⁄2 pounds (680 g) butternut squash, peeled, seeded, and cut into 3⁄4-inch (2-cm) cubes
2 (4-oz, or 113-g) cans mild green chiles with their liquid
2 tablespoons chopped chipotles in adobo with their sauce
1 teaspoon smoked paprika
1 teaspoon ground cumin
1 teaspoon chili powder
3⁄4 teaspoon salt
2⁄3 cup (115 g) quinoa, rinsed
3 cups (710 ml) low-sodium vegetable broth
1 to 2 tablespoons freshly squeezed lime juice 

Heat the oil in a large pot over medium heat. Add the onion and cook, stirring occasionally, for 5 to 7 minutes, until the onion is tender and translucent. Add the garlic and cook, stirring constantly, for 2 minutes.

Stir in the beans, zucchini, butternut squash, green chiles, chipotles in adobo, paprika, cumin, chili powder, salt, and quinoa, then pour in the broth. Bring to a boil over medium-high heat, then lower the heat, cover, and simmer for 20 minutes, until the butternut squash is fork-tender and the quinoa is fully cooked. Uncover and cook, stirring occasionally, for 5 minutes. Stir in the lime juice, then taste and adjust the seasonings if desired. Serve piping hot.

Table of Contents

Introduction 1

Noteworthy Ingredients 7

Using This Book 12

Macronutrient Building Blocks 18

Breakfast 21

Shortcut Steel-Cut Oats 23

Gentle Morning Kitchari 24

Every Day Breakfast Tostadas 27

Apple Ginger Muesli 28

Hash with Root Vegetables and Tempeh 31

Cauliflower Scramble 32

Creamy Breakfast Polenta with Stewed Fruit and Hemp Seeds 34

Hearty Pancakes with Buckwheat and Blueberries 37

Tofu Migas 38

Savory Oats, Two Ways 41

Avocado and Tofu Toasts 42

Whole Grain Waffles 45

Skillet-Baked Oatmeal with Summer Stone Fruit 46

Spelt Biscuits with White Bean Gravy 49

Wholemeal Muffins 50

Chai-Spiced Millet Porridge with Carrots and Apples 53

Congee 54

French Toast 57

Breakfast Sweet Potatoes, Two Ways 58

Maple Cinnamon Granola 61

Salads 63

Wild Rice Salad with Cherry Tomatoes, Corn, Green Beans, and Tofu 65

Roasted Cauliflower Salad with Lentils 66

Sweet Potato Salad with Tempeh and Maple Mustard Dressing 69

Charred Broccoli Salad with Freekeh and Spring Herbs 70

Guacamole Quinoa Salad with Black Beans 73

Masala Lentil Salad with Cumin-Roasted Carrots 74

Spring Panzanella with Artichokes, Asparagus, Peas, and Lemon Dill Vinaigrette 77

Roasted Kabocha Salad with Barley and Lemon Miso Vinaigrette 78

Warm Tofu Chop Salad with Peanut Dressing 81

Zucchini Pesto Pasta Salad 82

Winter Salad with Bulgur, Radicchio, and Toasted Almonds 85

Sesame Citrus Soba Salad 86

Tuscan Kale Salad with White Beans 89

Butternut Squash Salad with Red Quinoa and Pumpkin Seeds 90

Vietnamese Rice Noodle Salad with Seared Tofu 93

Protein-Packed Caesar 94

Beluga Lentils and Tomatoes with Tempeh Bacon and Turmeric Mustard Vinaigrette 97

Brown Rice Tabbouleh Salad 98

Soups 101

Smoky-Red Lentil Stew with Chard 103

Cheesy Cream of Broccoli with Smoky Roasted Chickpeas 104

Curried Tomato Stew with Chickpea Dumplings 107

Spicy Cabbage Soup with Rice and Chickpeas 108

Moroccan Tagine with Tempeh and Chickpeas 111

White Bean Soup with Leeks and Roasted Cauliflower 112

West African Peanut Stew with Sweet Potatoes and Chickpeas 115

White Bean Ribollita 116

Curried Jamaican Stew with Kidney Beans 119

Yellow, Split Pea Chowder with Sweet Corn 120

Mushroom Miso Barley Soup 123

Tortilla Soup with Roasted Corn and Black Bean Salsa 124

Mulligatawny 127

Lemony Lentil Soup with Mushrooms and Kale 128

White Chili with Butternut Squash 131

Bowls 133

Quinoa Bowls with Braised Red Cabbage, Tofu, and Brussels Sprouts 135

Harvest Bowls with Spelt Berries, Cider-Glazed Tempeh, and Roasted Root Vegetables 136

Umami Bowls with Roasted Portobellos, Tofu, and Spicy Miso Dressing 139

Golden Rice Bowls with Tofu Paneer and Vegetables 140

Sweet Potato Bowls with Cilantro Lime Rice and Black Beans 145

Sushi Bowls 146

Mediterranean Quinoa Bowls with Roasted Fennel and Black-Eyed Peas 149

The Peanut Noodle Bowls with Spicy Lime Tofu and Crisp Vegetables 150

Millet Pilaf Bowls with Barbecue Tofu and Braised Collard Greens 153

Korean Tempeh Bowls with Broccoli and Brown Rice 154

Macro Bowls with Adzuki Beans and Miso-Glazed Kabocha Squash 157

Green Goddess Bowls 158

Sweet Potato Falafel Bowls with Freekeh Pilaf and Roasted Cauliflower 161

Provençal Bowls with Lentil Salad and Herbed Cashew Cheese 162

Greek Bowls with Lentil Keftedes and Cashew Tzatziki 165

Coconut Kale and Lentil Bowls with Roasted Delicata Squash and Jasmine Rice 166

Deli Bowls with Smashed Chickpea Salad 169

Marrakech Bowls with Harissa-Roasted Vegetables and Bulgur Pilaf 170

Skillets and Stovetop 173

Golden Beet Risotto 175

Roasted Zucchini Tacos with Corn and Tofu 176

Rice, Beans, Tofu, and Greens 181

Creamy Brown Rice with Shiitakes and Peas 182

Spanish Quinoa with Tempeh Chorizo 185

Balsamic-Glazed Tempeh and Vegetables over Soft Polenta 186

Pudha with Spicy Sautéed Spinach 189

Herbed Cauliflower Steaks with Lemon Caper Lentils 190

Pasta and Broccoli Rabe with Creamy Roasted Red Pepper Sauce 193

Creamy Curried Lentils and Quinoa 194

Stuffed Collard Leaves with Pomegranate Dipping Sauce 197

Kimchi Fried Rice 198

Spinach and Gnocchi with White Beans 201

Skillet Chili Mac 202

Barley Risotto with Butternut Squash and Sage 205

Aloo Gobi with Green Beans 206

Coconut and Scallion Rice with Glazed Tofu and Bok Choy 209

Dinner Toast with Savory Mushrooms, Chickpeas, and Greens 210

Spicy Chickpea Quesadillas with Caramelized Onions 213

Bakes 215

Black Bean Enchiladas with Roasted Butternut Squash 217

Home-Style Stuffed Shells 218

Baked Milled Polenta with Spicy Red Lentil Marinara 221

Stuffed Peppers with Farro, Herbs, and Tempeh Sausage 222

Sweet Potato Nacho Fries 225

Moroccan Sweet Potatoes 226

Creamy Penne Primavera Bake 229

Vegetable Harvest Pie with Tempeh 230

Baked Potatoes with Lemon Garlic Broccolini and White Beans 233

Spiced Lentil Tamale Pie 234

Meal Plans 237

About the Author 240

Acknowledgments 241

Index 242

Customer Reviews

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Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals 4.2 out of 5 based on 0 ratings. 10 reviews.
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sesquius More than 1 year ago
Power Plates is bound in a hard covered, quality book. It begs to be picked up and the pages flipped while spellbound by the recipes and photos on each page. There are so many recipes that I wasn't sure about, but once I looked across the page at the accompanying photo it made me change my mind. If anything, even if you aren't a cook or a vegan, this is a perfect companion book for your cookbook collection of a side table. What I really liked about each recipe was the prolong to each recipe. Whether it was the author's personal reflective moment regarding it, or the benefits of ingredients found within the recipe. The meal plans in the back of the book is a helpful for those times where I do need assistance in creating a meal plan. One thing I've learned, meal planning can be a long tedious process, and not one you want to create after a long day of work. I'm also impressed with how the book is laid out and the recipes contents at the beginning. The only downside I could find was the amount of ingredients that each recipe calls for to make. For those times where I'm tired and just wanting to eat, it can get overwhelming. However, when I'm on top of my game, the list of ingredients is merely a reminder that it is to make the dish flavorful and the best it can be. My personal favorite? Spicy Cabbage Soup. Excellent for those cold winter nights. I received a complimentary copy of this book from the publisher via Blogging for Books. All opinions are my own.
Teadrinker More than 1 year ago
Like many other people, one of my goals for the new year is to eat healthier. Power Plates by Gena Hamshaw looked like a book that could help me with that goal. Power Plates is divided into these sections: Breakfast, Salads, Soups, Bowls, Skillets and Stovetop, and Bakes. Hamshaw also starts out the book with a great introduction to just what she has included in the book for recipes and what you can expect from the book. She says that she has tried to create recipes that offer "sustained energy and balanced nourishment." The book offers 100 recipes all total. Some of the featured recipes include: Every Day Breakfast Tostadas, Spelt Biscuits with White Bean Gravy, Guacamole Quinoa Salad, Protein Packed Ceasar Salad, Mulligatawny soup, Smoky Red Lentil stew with Chard, Sushi Bowls, Deli Bowls with Smashed Chickpea Salad, Barley Risotto with Butternut Squash and Sage, Creamy Curried Lentils and Quinoa, Black Bean Enchiladas with Roasted Butternut Squash, and Sweet Potato Nacho Fries. She concludes the book with some meal plans to give you the idea of how to make up meal plans for yourself. I think Power Plates has a good mix of healthy vegan recipes. Whether you are a total vegan, or occasionally eat meat, this book has something to offer most people who want to eat more vegetables. I like that Hamshaw encourages you to personalize the recipes and a bit of your own creativity. Perhaps this is why the recipes do not include nutritional information in them. I do wish they did include that as it would give me at least a general idea of nutrition, even if I made some small changes. All in all, Power Plates is a great book for most of us wanting to add more healthy dishes to our weekly line-up. I received this book from Blogging for Books for this review. I was not required to write a positive review in exchange for the book.
connywithay More than 1 year ago
“What I’m suggesting is simply that considering and incorporating all three macronutrients can be a useful strategy for meal planning, in both the short term and the long term,” Gena Hamshaw challenges the reader in the introduction of her book, Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals. ~ What ~ This two-hundred-and-fifty-six-page over-sized paperback targets those interested in meals that contain a mix of healthy fats, complex carbohydrates, and hearty plant-based proteins. Containing 100 recipes, it offers a plethora of recipes that are vegan based and mostly easy to make. After introductions with noteworthy ingredients, how to use the book, and macronutrient building blocks, it is divided into six sections that cover breakfast, salads, soups, bowls, skillet/stovetop, and bakes. The ending includes meal plans, the author’s biography, acknowledgments, and index. Full color, full page illustrations are added of the completed dishes. All recipes have photographs on one side of the pages with titles on the opposite sides and paragraph descriptions that usually have the author’s personal opinions, followed by several instructional paragraphs. The serving size and ingredients in used order are on the left side column of the pages, sometimes ending with options. Some of the interesting recipes include Cauliflower Scramble, Tofu Migas, Masala Lentil Salad with Cumin-Roasted Carrots, Brown Rice Tabbouleh Salad, Moroccan Tagine with Tempeh and Chickpeas, Mulligatawny, Mediterranean Quinoa Bowls with Roasted Fennel and Black-Eyed Peas, Deli Bowls with Smashed Chickpea Salad, Golden Beet Risotto, Kimchi Fried Rice, Home-Style Stuffed Shells, and Sweet Potato Nacho Fries. ~Why ~ This cookbook has a wide range of vegan alternatives while focusing on the three macronutrients. I like that it implements common ingredients such as barley, cashews, chipotle, coconut milk, maple syrup, agave nectar, rice vinegar, tamari, tofu, and vegan meats, but it also adds unique flavors like farro, freekeh, gochujang, harissa, miso, and pomegranate molasses. The pictures are stunning and close up, showing the dishes clearly. ~ Why Not ~ Those who are not vegan may not appreciate this book, but meat could be added to the meals. Some may prefer cookbooks that include appetizers, snacks, and desserts as this one only covers main dishes. With the instructions being in paragraph form, it may deter those who like bullet-format directions. Others may find it hard to find and purchase some of the ingredients. ~ Wish ~ I wish the book included the preparation time it takes to make the dishes. Adding caloric content would be helpful. ~ Want ~ If you are looking for a healthy vegan cookbook with protein promoted, this is a good choice. Thanks to BloggingforBooks for this complimentary book that I am under no obligation to review.
Nicnac63 More than 1 year ago
I can describe my favorite meals to cook in the kitchen in one word. Easy. If it is easy, and doesn’t contain a zillion weird spices I’ll never use again, I’ll probably love it. (With the exception of seafood dishes. Yuck.) This cookbook has 100 practical recipes for ONE DISH meals. Each meal contains a protein, fats, and complex carbohydrates—along with a bunch of fresh produce. Yum. I’m a healthy eater, but I don’t follow any particular diet. I’m not vegan, but love the healthy recipes this book provides. A cookbook-MUST is lots of photographs. I want colorful full-page illustrations to inspire me and to show me what the dish will/could look like. A visually pleasing dish is an appetizer to the taste. Most of the recipes are for approximately 4 servings. I like this, because I rarely cook for a crowd and don’t want to have to do math to fix a meal. My favorite section is SOUPS. It’s hard to go wrong with soup. The photos alone make my mouth water. Even if you’re including ingredients little ones don’t approve of (I don’t like broccoli! I don’t like celery!) they are easily disquised by using a handy immersion blender. If you are Vegan, or just want some one-dish healthy meals, this cookbook is a great choice. The hardback edition is sturdy and attractive. I received my complimentary copy of Power Plates from bloggingforbooks.com and was not required to give positive feedback. 5 Stars.