The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts-and the Rest of Your Life

The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts-and the Rest of Your Life


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A Sports Illustrated Best Health and Wellness Book of 2017

Plant-powered recipes to power you—perform better, recover faster, feel great!

A fast-growing global movement, No Meat Athlete (NMA) earns new fans every day by showing how everyone from weekend joggers to world-class competitors can become even healthier and fitter by eating whole plant foods.

Now The No Meat Athlete Cookbook—written by NMA founder Matt Frazier and longtime health coach, yoga teacher, and food writer Stepfanie Romine—showcases 125 delicious vegan recipes, many inspired by plant-based foods from around the world. Put nourishing, whole foods on the table quickly and affordably, with:

  • Morning meals to power your day (Almond Butter–Banana Pancakes, Harissa Baked Tofu)
  • Homemade sports drinks to fuel your workouts (Cucumber-Lime Electrolyte Drink, Switchel: The Original Sports Drink)
  • Nutrient-packed mains to aid recovery (Naked Samosa Burgers, Almost Instant Ramen)
  • Sweets that work for your body (Two-Minute Turtles, Mango Sticky Rice)
  • Oil-free options for every recipe; gluten-free and soy-free options throughout

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Product Details

ISBN-13: 9781615192663
Publisher: The Experiment
Publication date: 05/16/2017
Pages: 288
Sales rank: 97,121
Product dimensions: 7.40(w) x 9.20(h) x 0.80(d)

About the Author

New York Times–bestselling author Matt Frazier is a vegan ultramarathoner, founder of the No Meat Athlete movement, and author of The No Meat Athlete Cookbook. He lives in Asheville, North Carolina.

Stepfanie Romine is a journalist turned plant-based recipe developer, health coach, and yoga teacher who writes about natural health and wellness. She lives in Flat Rock, North Carolina.

Foreword author Rich Roll is the author of Finding Ultra and, with Julie Piatt, The Plantpower Way.

Table of Contents

Foreword Rich Roll ix

Introduction 1

Part 1 The Prep Work 9

Chapter 1 Plant-Based Nutrition in a Nutshell 10

Chapter 2 Your Plant-Based Kitchen 22

Part 2 Recipes & Meal Plans 41

Chapter 3 Morning Meals to Motivate & Power Your Day 42

Savory Oatmeal 44

Slow-Cooker Brown Rice Porridge 46

Slow-Cooker Coconut-Matcha Brown Rice 47

Baked Deep-Dish Apple Pancake 48

Almond Butter-Banana Pancakes or Waffles 49

Vegan-Edge Waffles 51

Nut Butter & Jelly Breakfast Cookies 52

Savory Rosemary-Black Pepper Scones 53

Blueberry Scones 54

Breakfast Hummus on Toast 56

Pan con Tomate 57

Crazy Mixed-Up Nut Butter on Toast 57

Avocado Toast 58

Rise & Shine Salad 60

The Daily Grinder 61

Shiitake Bakin' 62

Tempeh Breakfast Sausage 63

Breakfast Tofu 65

Easy Bean Burritos 67

Breakfast Tofu Burritos 69

Chickpea Quiche 70

Harissa Baked Tofu 71

Chapter 4 Dinners & Hearty Meals to Fuel & Aid Recovery 72

Hearty Veggie Hoagies 74

BLAT (Bakin', Lettuce, Avocado & Tomato) Pitas 77

Loaded Spaghetti Squash 78

One-Pot Pasta 80

Pasta Marinara with Spicy Italian Bean Balls 81

Lentil-Mushroom No-Meat Pasta (Bolognese) 84

Simplified Spinach-Mushroom Lasagna 87

BLUEPRINT: Lifesaving Bowl 88

Buddha Bowl 89

Jerk Kidney Beans 90

Chickpea "Polenta" Stew 91

BLUEPRINT: Better than Takeout Curry 92

BLUEPRINT: Sheet-Pan Meals (Roasted Veggies and Tofu) 95

Pineapple-Black Bean Bowls with Roasted Veggies 96

Pinto Bean & Greens Enchilada Casserole 97

BLUEPRINT: A Grain, a Green & a Bean 98

Peanut Butter Tempeh 104

Naked Samosa Burgers 105

Thanksgiving Burgers 106

Spicy Black Bean & Beet Burgers 108

Nut-Crusted Tofu 111

Anti-Inflammatory Miso Soup 112

"Don't Waste the Good Stuff" Squash Soup 113

Garlicky Rosemary Potato Soup 114

Almost Instant Ramen 116

Roasted Red Pepper Mac & Cheese 117

Black-Eyed Pea & Collard Stew with Spicy Tahini 119

Basic Dal 121

Caribbean Coconut Collards & Sweet Potatoes 122

Beet Bourguignon (Beet & Lentil Stew) 125

French Onion Stew with Mushrooms 126

Wraps & Leftovers: Quick Fuel for Everyday Activity 127

Chapter 5 Get Your Greens: Salads & Dressings 129

Strawberry-Pistachio Salad 131

BLUEPRINT: Classic Kale Salad 132

Confetti Quinoa Salad 135

Winter Sunshine Salad 136

Greek Chopped Salad 139

Vietnamese Veggie & Rice Noodle Salad 140

Smoky Potato Salad over Greens 143

BLUEPRINT: Homemade Salad Dressing 144

Green on Greens Dressing 145

Lemon-Tahini Dressing 146

Mango-Orange Dressing 147

Roasted Garlic Dressing 148

Lemon-Thyme Dressing 149

Lime-Cumin Dressing 150

Creamy Avocado-Lime Dressing 151

You Won't Believe It's Cashew Ranch Dressing 152

Classic French Vinaigrette 153

Maple-Dijon Dressing 154

Blueberry-Walnut Vinaigrette 155

Creamy Herbed Hemp Dressing 156

Chapter 6 Small Plates & Sides 157

Tahini Green Beans 158

Lemony Steamed Kale with Olives 161

Zucchini "Parmesan" 162

Cashew Creamed Kale 163

Colcannon 164

BLUEPRINT: Pakoras 165

Cumin-Citrus Roasted Carrots 166

Potato-Stuffed Portobellos 169

Baked Tempeh Nuggets 170

Sesame-Turmeric Oven Fries 173

Slow-Cooker Refried Beans 174

Ugly Veggie Mash 175

Orzo "Risotto" 176

Baked Brown Rice Risotto with Sunflower Seeds 177

Olive-Chickpea Waffles 178

Quinoa Primavera 181

Farro Tabbouleh 182

Provençal Potato Gratin 184

Chapter 7 Fuel & Recovery: Real Food for Before, During & After Workouts 185

Switchel: The Original Sports Drink 188

Lemon-Lime Electrolyte Drink 189

Switchel Mocktails 189

Switchel Sports Drinks with Juice 190

Cucumber-Lime Electrolyte Drink 192

Cranberry-Citrus Electrolyte Drink 193

Miso-Maple Electrolyte "Broth" 194

Umeboshi Electrolyte Drink 195

BLUEPRINT: 15 Flavored Protein Powders 196

Frozen Matcha Latte 199

Margarita Recovery Drink 200

Bulked-Up Smoothie 201

Lean Green Smoothie 202

Matt's Kid-Friendly Everyday Double Berry Banana Smoothie 203

Fun Ways to Garnish Your Smoothies 204

Tropical Vacation Recovery Smoothie 206

Ban the Bloat Dandelion-Pineapple Smoothie 208

V9 209

Better than Bone Broth 210

Piña Colada-Almond Butter 213

Sesame-Tamari Portable Puce Balls 214

Green Energy Bites 215

Strawberry Shortcake Rice Bites 216

Calorie Bomb Cookies 219

Chocolate-Coconut-Pecan Chewy Bars 220

Chapter 8 Flavor Boosts (Spice Blends, Sauces & Other Tasty Add-Ons) 221

Garam Masala 223

Italian Spices 224

Jerk Spices 225

Taco Seasoning 226

Harissa 227

Spring All-Purpose Seasoning 228

Fall & Winter All-Purpose Seasoning 229

Korean Tahini BBQ Sauce 230

Miso Gravy 231

B-Savory Sauce & Marinade 232

Vegan Basil Pesto 233

Chimichurri 234

Cilantro-Coconut Pesto 235

Cashew Cream 236

Cashew Queso 237

Marinated Tofu Feta 238

Cashew Tzatziki 239

Quick Pickled Onions 240

Spicy Pickled Carrots 241

Minimalist Guacamole 242

Chipotle-Pumpkin Seed Salsa 243

Pineapple Salsa 244

Beer "Cheese" Dip 245

Spanish Red Pepper Spread (Romesco) 246

Emergency Vegan Shakin' Bits 247

Chapter 9 Double-Duty Desserts: Sweets That Work for Your Body 248

Basic Vanilla Chia Pudding 249

Banana Cream Chia Pudding Parfaits 250

Mango Sticky Rice 252

Sweet Red Beans 253

Pineapple Soft-Serve 254

Two-Ingredient Peanut Butter Fudge 255

Two-Minute Turtles 257

No-Bake Mocha Cheesecake 258

Chocolate Lava Mug Cake 260

Triple Chocolate Icebox Cake 261

Black Sesame-Ginger Quick Bread 262

Chapter 10 Meal Planning: Making These Recipes Work in Your Real Life 263

Acknowledgments 268

Index 270

About the Authors 276

Customer Reviews