The China Study Cookbook: Over 120 Whole Food, Plant-Based Recipes
208The China Study Cookbook: Over 120 Whole Food, Plant-Based Recipes
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Overview
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 statesprepared with minimal cooking, salting, and processingthe 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 |
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Publisher: | BenBella Books, Inc. |
Publication date: | 05/07/2013 |
Pages: | 208 |
Sales rank: | 362,488 |
Product dimensions: | 7.00(w) x 8.90(h) x 0.70(d) |
About the Author
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