Table of Contents
Introduction: Kitchen Confidence x
Part 1 The Whole Foods Diet At Home John Mackey Matthew Lederman, MD, Alona Pulde, MD xii
Chapter 1 The Whole Foods Diet 2
Chapter 2 The Essential Eight 12
Chapter 3 Making a Successful Diet Transition 20
Part 2 The Recipes Chad and Derek Sarno of Wicked Healthy 24
Chapter 4 Be Prepared: Setting Up Your Stress-Free Kitchen 26
The Value of Mise en Place 27
Essential Cooking Tools 28
Shopping List 30
Chapter 5 Working with Beans & Grains 32
Cooking Whole Grains 33
Seasoning and Finishing Your Grains 33
Whole Grains: Ratios & Cooking Times 36
Spring Risotto with Peas & Mint 37
Wild Rice Pilaf with Squash, Pears, & Herbs 38
Winter Risotto with Butternut Squash 40
Cooking Beans & Other Legumes 41
Dried Legumes: Ratios & Cooking Times 42
Gallo Pinto (Simple Beans & Rice) 43
Wicked Good Pot of Cassoulet Beans 46
"Refried" Cumin Black Beans 48
Ethiopian Lentils 49
Indian Chickpeas 51
Chapter 6 Flavor Development 52
Working with Whole-Food Sweeteners 55
Fruit Pastes 56
Choosing Whole-Food Fats 58
Sodium Reduction 59
Toasting Seeds and Spices 61
Spicy Seed Blend 61
The World of Herbs and Spices 62
Mum's Spice Blend 67
Asian Umami Spice Blend 68
Italian Umami Spice Blend 68
Flavor Bombs 69
Roasted Garlic Paste 69
Poached Garlic Paste 70
Onion Buttah 71
Concentrating Flavors Through Reductions 72
White Balsamic Syrup 72
Chapter 7 Core Plant-Based Cooking Methods 74
The Art of Steaming 76
Steamed Kale with Toasted Seeds 76
Spinach Gomae with Toasted Sesame Seeds 77
Spiced Sweet Potatoes with Green Onion Vinaigrette 77
Sautéing Without Oil 78
Building Flavor on the Grill 80
Greek Vegetable Kabobs with Tzatziki 81
Grilled Zucchini with Lemon & Herbs 83
Chipotle Grilled Corn 84
Roasting for Flavor 86
Roasted Cherry Tomatoes & Garlic 88
Balsamic-Glazed Red Onions 91
Roasted Brussels Sprouts & Shallots 92
Combination Cooking Methods 93
Whole Roasted Spiced Cauliflower 94
Low-and-Slow Cooking 96
Classic Celeriac Pot Roast 99
Baking in Salt 100
Carrot Lox 101
Chapter 8 Starting Your Day Off Right 102
Making Your Own Nondairy Milks 103
Fresh Nut Milk or Seed Milk 104
Building Smoothies 107
Green Energy Smoothie 107
PB&J Smoothie 110
Liquid Sunshine Smoothie 110
Cherry Cocoa Kicker Smoothie 111
Southern Comfort Smoothie 111
Building Breakfast Bowls 112
Coconut Brown Rice Pudding 112
Overnight Oatmeal 116
Mango Millet with Raspberries & Toasted Pistachios 116
Plantastic Granola 117
Savory Scrambles 118
Pacific Northwest Mushroom Hash 118
Tofu Scramble with Spinach, Peppers, & Basil 120
Coconut & Potato Spelt Wraps with Mango-Habanero Puree 121
Building the Brunch Menu 122
Whole Foodie Pancakes 122
Morning Dosas 126
Zucchini Migas 129
Carrot Lox Tartine with Cashew Cream Cheese, Capers, & Shallot 130
Ma's Wicked Good Zucchini Bread 133
Baked Tofu, Chimichurri, & Roasted Vegetable Club 134
Chapter 9 Salads as Mains 136
Building Green and Vegetable Salads 138
Vibrant Veggie Gado Gado 138
Grilled Romaine Hearts & Vegetable Salad 139
Roots & Fruits Pad Thai Salad 143
Potato Salad with Grilled Onion & White Bean Aioli 144
Moroccan Kale & Hemp Seed Salad 145
Grain and Bean Based Salads 146
Brown Rice Salad with Mandarin, Mint, & Jalapeño 146
Layered Hearty Bean Salad with Dijon Vinaigrette 149
Moroccan Barley & Cauliflower Salad with Harissa Vinaigrette 150
Chapter 10 Sauce It Up! 152
Dressings 153
Cashew Ranch Dressing 156
Citrus-Miso Dressing 156
Strawberry-Chile Vinaigrette 157
Fig-Balsamic Dressing 157
Marinades and Sauces 158
Almond-Chile Sauce 158
Spicy BBQ Tahini Sauce 158
Jalapeño Cashew Sour Cream 160
Asian BBQ Sauce 161
Pasta Sauces 162
Oil-Free Herb Pesto 163
No-Oil Red Sauce 164
Basic Cashew Cream Sauce 165
Roasted Red Pepper Sauce 167
Chapter 11 Bowl Meals 168
Constructing Wellness Bowls 169
Autumn Veggie Bowl 172
"Fried" Farro with Caramelized Fennel & Tofu 173
Citrus-Sesame-Glazed Tofu Bun Cha 174
Chickpea-Nut & Broccoli Satay 177
Summer Chopped Bowl 179
Spicy Hoppin' John 180
Soups 181
Hot-and-Sour Soup 183
Dal with Toasted Spices & Coconut 184
Spring Minestrone Soup with Barley 185
Coconut Lemongrass Soup 186
Zucchini Noodle Bowl with Green Onion & Miso 189
Mushroom Chowda with Herbes de Provence 190
One-Pot Meals 191
Veggie-Loaded Chili 193
Wild Mushroom & Kale Ragout over Soft Polenta 194
Thai Curry Chickpeas, Collards, & Rice 196
Spanish Pisto with Potatoes 197
Kitchari with Warm Spices 199
Sweet Potato Tagine 200
Chapter 12 Family Meals 202
Pasta Night 204
Penne Carbonara with Cauliflower 208
Pesto Linguini with Lots of Greens 210
Farfalle with Roasted Tomatoes, Leeks, & Lemon Sauce 211
Building Casseroles and Layering Dishes 212
Roasted Eggplant with Cashew Cheese 212
Plant-Powered Lasagna 215
Building the Perfect Stir-Fry 216
Saag & Tofu Paneer 217
Stir-Fried Five-Spice Cauliflower 218
Kung Pao Tempeh with Pineapple 221
Constructing Whole Foodie Veggie Burgers 222
Mushroom & Barley Burgers 223
Greek Burgers with Dill Hummus & Cucumber Relish 226
Beet & Bean Burgers 230
Portobello Sliders with Date Mustard & Grilled Endive 231
Chili Cheeze Fries 233
Pizza Party 234
Whole Wheat Pizza Dough 234
Baguette Pizza with Artichokes, Hearts of Palm, & Roasted Tomatoes 237
Sweet Potato BBQ Pizza 238
Very Veggie Pizza 240
Taco Tuesday 242
Sweet Potato Enchiladas with Jalapeño Cashew Sour Cream 242
Roasted Mushroom Tacos with Asian BBQ Sauce & Wine-Pickled Onions 245
Rye Tacos with Slow-Roasted Beets & Avocado Salsa 246
Chapter 13 Entertaining with Whole Foods 248
Small Bites 249
Tofu Bites 250
Summer Rolls for All Seasons 253
Herbed Apricot & Water Chestnut Lettuce Wraps 254
Roasted Twice-Baked Potatoes 255
Dips and Spreads 256
Grilled Peach Salsa 256
Porcini-Walnut Pâté 261
Baba Ghanoush 262
Dill Hummus 262
Cashew Cream Cheese 264
The Whole Foodie Dinner Party 265
Chapter 14 For the Sweet Tooth 268
Quick Desserts 269
Dark Chocolate Pudding Parfaits with Berries & Cacao Nibs 270
Easy Parfaits 271
Vanilla Coconut Cream 271
"Supercede" Bars 272
Apricot-Ginger Bites 273
Berry Port Compote 273
Whole Foodie Ice Pops 274
Poaching Fruit 276
Riesling & Orange Poached Pears 277
Decadent Desserts 278
Grilled Pineapple & Sorbet with Coconut & White Balsamic Syrup 278
Baked Strawberry & Apple Thyme Crumble 280
Roasted Apples with Chai Streusel & Almond-Date Syrup 281
Acknowledgments 282
About the Authors 283
Recipe Contributors 284
Endnotes 285
Index 287
