The Karma Chow Ultimate Cookbook: 125+ Delectable Plant-Based Vegan Recipes for a Fit, Happy, Healthy You

The Karma Chow Ultimate Cookbook: 125+ Delectable Plant-Based Vegan Recipes for a Fit, Happy, Healthy You

by Melissa Costello, Tony Horton



Product Details

ISBN-13: 9780757316333
Publisher: Health Communications, Incorporated
Publication date: 10/01/2012
Pages: 256
Product dimensions: 5.90(w) x 8.90(h) x 0.60(d)

About the Author

Melissa Costello, founder of Karma Chow and creator of The Vital Life Cleanse, is the personal chef to celebrity fitness guru Tony Horton, creator of the highly popular workout system, P90X®. A Certified Nutritionist and wellness coach, Melissa is constantly finding creative ways to keep Tony and her many other clients happy, fit, and healthy through a whole foods, plant-based way of life. She works one-on-one with clients as well as leads thirty-day food-based cleanses with large groups, teaching them how to implement changes in their diet that will last a lifetime as well as offering skills on how to relate to food differently. Melissa was featured on TV Guide's Secrets of the Hollywood Body as well as CNBC's How I Made My Millions with Tony Horton.

Tony Horton is a well-known fitness instructor and the creator of the bestselling fitness programs P90X, Power 90, and Power Half Hour.

Read an Excerpt

Chapter 1

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

2 servings

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
Pinch cardamom
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

Table of Contents

Foreword by Tony Horton, Creator of P90X® xi

Introduction: The Journey to Plant-Based Eating, Optimal Health, and Vivacious Vitality 1

My Journey to Plant-Based Eating

My Food Philosophy

The Great Food Disconnect

Kitchen & Pantry Essentials

Healthy Pantry Must-Haves

Beans: Buying in Bulk or in a Can?

Spices & Herbs

Unusual yet useful Staples

What About Baking?

Find your Fun in the Kitchen

Chapter 1 Plant-Based Breakfasts and Beverages

Quinoa Protein Brekkie Bowl 25

Apricot Tea Muffins 27

Banana Chocolate Chip Minis 29

Veggie Breakfast Scramble 31

Karmic Cherry Almond Granola 33

Tempeh Sausage Patties 35

Buckwheat Corn Cakes with Blueberry Drizzle 37

Blueberry Drizzle 37

Rise and Shine Granola Parfaits 39

Cold Cinnamon Oaty Cereal 40

Cashew Milk 41

Banana Chia Pancakes with Coconut Crème Sauce 43

Coconut Crème Sauce 43

Da Bomb Fruity Smoothie 44

Healer Ginger Tea 45

Minty Hot Chocolate 45

Cherry Chocolate Smoothie 47

Green Heaven Smoothie 49

Divine Coconutty Chai (Caffeine Free) 51

Cherry Pecan Quinoa Muffins 53

Pumpkin Pie Waffles 55

Gluten-Free Zucchini Bread 56

Chapter 2 Nosh, Nibble, and Dip Away

Thai-Style Tempeh Lettuce Wraps 59

Stuffed Mushroom Poppers 61

Veggie Seed Roll-Ups 63

Kickin' Edamame Dip 65

Garnet Hummus 67

Green Earth Dip 69

Heart-Full Bruschetta 71

Artichoke and White Bean Dip with Rosemary 73

Arriba Black Bean Dip 75

Sunflower Seed "Pâté" 77

Spicy Olive Tapenade 78

Cheezy Popcorn 79

Creamy Spinach Artichoke Dip 81

Roasted and Spiced Mixed Nuts 83

Peanut Sauce 84

Chipotle Cashew Cheeze Sauce 85

Sweet and Savory Kale "Chips" 86

Charlie's Tomato Sauce Marinara 87

Savory Golden Mushroom Gravy 88

Chile Ranchero Sauce 89

Dreamy Avocado "Mayo" 90

Chapter 3 Hearty One-Pot Soups and Stews

Lentil Soup 93

Indian-Spiced Coconut Yam Soup 95

"Feeling Tropical" Black Bean Soup 96

Kitchen Sink Veggie Soup 97

Holy Moly Green Gazpacho 99

Chowdery Corn Soup 101

Golden Split Pea Soup 102

Cream of Celery Soup 103

Dreamy Roasted Butternut Squash Soup 104

Curried Veggie "Stoup" 106

Kinda Like Mom's Beefy Stew 107

Garlicky White Bean and Kale Soup 109

Dill-icious Roasted Carrot Cauliflower Soup 111

Smoky Tempeh Chili 112

Chapter 4 Succulent Salads and Delicious Dressings

Brussels Sprouts Salad 115

Lemon Vinaigrette 115

Raw Kale Salad with Creamy Chipotle Dressing 117

Creamy Chipotle Dressing 117

Quinoa Tabbouleh 119

Wild Rice Salad with Balsamic Maple Dressing 121

Balsamic Maple Dressing 121

Dilled Potato Salad 122

Herb-Infused Chickpea Salad 123

Herbed Lemon Dressing 123

Quinoa and Strawberry Salad with Lime Vinaigrette 125

Lime Vinaigrette 125

Raw thais Slaw ◊ Thai Dressing 127

Kale Slaw with Creamy Pumpkin Seed Dressing 129

Creamy Pumpkin Seed Dressing 129

Spinach Salad with "Bacon" and Creamy Tahini Dressing ◊ Creamy Tahini Dressing 131

White Bean Zucchini Salad 132

Mixed Baby Greens with Walnut, Pear and Pomegranate Mint Dressing 133

Pomegranate Mint Dressing 133

Vegan Caesar Salad ◊ Caesar Dressing ◊ Vegan Parmesan 134

Chapter 5 Main Dish Favorites: Veganized

Pasta and "Meat"balls 137

Korean-Style Tempeh Tacos with Coleslaw 139

Coleslaw ◊ Dijon Dressing 139

Soba Noodle Stir-Fry in Creamy Cashew Sauce 141

Cashew Sauce 141

Un-Shepherd's Pie 143

Mashed Topping 142

Tempeh Veggie Filling 143

Pad thai in Peanut Coconut Sauce 144

Peanut Coconut Sauce 144

Greek Tomato Burgers 145

Mac and Ch-ch-cheeeeze 147

Lemon Dill Aioli Dipping Sauce 148

Chickpea Fillets 149

Veggie Loaf with Tomato Glaze 150

Baja-Style Fajitas 153

Baked Ziti with Spinach 154

Cashew Ricotta Cheeze 154

Suprem-oh Burrito 155

Chickpea "Tuna" Salad 157

Curried Tempeh Salad 158

Fresh Pesto, Tomato, and Zucchini Pasta ◊ Cilantro Pesto 159

Quinoa and Currant Stuffed Bell Peppers 161

Karma Burgers with Chipotle Mayo 163

Chipotle Mayo 163

Cha-Cha Enchiladarole 164

Chapter 6 Simply Sublime Sides

Wild Mushroom Quinoa Pilaf 169

Cranberry Balsamic Green Beans 171

Norwegian Sweet and Sour Cabbage 172

Apple Cherry Chutney 173

Soba Noodle and Pea Pesto 175

Maple Miso Brussels Sprouts 177

Chili Sweet Potato Batons 178

Spaghetti Squash Italiano 179

Creamy Tahini Kale 181

Tahini Sauce 181

Mashed Coconut Yams with Cardamom 183

Blissed-Out Herb-Roasted Taters 185

Cilantro Cauliflower Smash 186

Hurried Curried Greens 187

Spicy Garlic Spinach 189

Cumin Cauliflower Roast 191

Chapter 7 Ooey, Gooey, and Delightfully Decadent Desserts

Black Bean Brownie Bites 195

Choco Chocolate Chip Avo Pudding 197

Euphoria Nuggets 199

Strawberry Crème Mousse with Pistachio Topping 201

Pistachio Topping 201

Almond Berry Crème Parfaits 203

Raw Almond Frangipane Crème 203

Rashpherry Sauce 203

Decadent Banana Carob Bread Pudding 204

Cashew/Almond Milk 205

Coconut Anise Almond Cookies 207

Chocolate Topping 207

Apple/Pear Crisp 209

Crumb Topping 208

Cardamom-Scented Chocolate Chippers 211

Divine Chocolate Truffles 212

Peanut Butter Cookies 213

Chocolaty Rice Krispy Thingies 215

Luscious Limey "Cheese" Cake 217

Crust ◊ Filling 217

Lavender Coconut Ice Cream 219

Coconut Whipped Cream 220

Vanilla Scented Balsamic Figs 221

Baked Coconut Ginger Millet Pudding 222

Baking Substitutions 101 223

Resources and Recommendations 227

Books and Films 231

Acknowledgments 233

About the Author 235

Index 237

What People are Saying About This

Tony Horton

"I'm a fitness guy and fitness is my life. Melissa's food is not only amazingly delicious, but it provides me with the fuel I need to sleep well, heal my body, and perform better every day. She has a true gift in the kitchen and can turn any dish into a delectable creation. Try her recipes and you'll be hooked too."

From the Foreword by Tony Horton, creator of the bestselling P90X

Customer Reviews

Most Helpful Customer Reviews

See All Customer Reviews

The Karma Chow Ultimate Cookbook: 125+ Delectable Plant-Based Vegan Recipes for a Fit, Happy, Healthy You 5 out of 5 based on 0 ratings. 3 reviews.
Anonymous More than 1 year ago
I don't know how I cooked without this cookbook. I have been a vegetarian for years and always ate plain veggies. Who knew there was so much variety?! Melissa's recipes are simple, flavorful and great for batch cooking. Don't worry about pleasing your meat-eating family. They will also love these recipes. The banana chia pancakes are one of my favorites.
Anonymous More than 1 year ago
Anonymous More than 1 year ago