The Whole Foods Cookbook: 120 Delicious and Healthy Plant-Centered Recipes

The Whole Foods Cookbook: 120 Delicious and Healthy Plant-Centered Recipes

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Overview

Whole Foods Market has long been synonymous with high-quality and healthy ingredients. Now, John Mackey, CEO and co-founder of Whole Foods Market, has teamed up with nutritional experts and leading chefs to create a cookbook inspired by these values. They know that cooking food yourself is the secret to changing your diet and sustaining a new lifestyle, and are sharing their favorite recipes that celebrate nutrient-rich, health-promoting whole plant foods.

The Whole Foods Cookbook philosophy starts with the basic tenet that the most important dietary change you can make is to eat more fruits and vegetables. To help you navigate the nebulous world of healthy eating, the authors have written a clear and friendly introductory summary of the Whole Foods Diet's principles, the essential 8 foods to eat, tips on setting up a stress-free kitchen, and more. You'll also find specific guides on cooking beans and grains, building flavors, and impressive techniques like sautéing without oil and roasting to add layers of flavor. But most tantalizing are their 120 recipes covering breakfast, smoothies, entrees, pastas, pizzas, healthy desserts, and more.

The ultimate goal of The Whole Foods Cookbook is to change your habits around eating and preparing food. In the midst of our busy lives, the last thing most of us need is an overly complicated diet. Get the basics right, learn to cook a few meals you love, and eat plenty of them. Once you become accustomed to the whole foods, plant-based lifestyle, you'll quickly gain the confidence to create your own delicious variations.

Product Details

ISBN-13: 9781478944973
Publisher: Grand Central Publishing
Publication date: 10/30/2018
Pages: 304
Sales rank: 1,209,501
Product dimensions: 7.70(w) x 8.80(h) x 1.10(d)

About the Author

John Mackey, co-founder and co-CEO of Whole Foods Market, has led the natural and organic grocer to a $16 billion Fortune 500 company, now owned by Amazon. He is the co-author of The Whole Foods Diet and Capitalism, a New York Times and Wall Street Journal bestseller.

Alona Pulde, MD, is a board-certified practitioner of Acupuncture and Oriental Medicine and Family Medicine Physician specializing in nutrition and lifestyle medicine, integrating the best of both fields into her practice. She was featured in the popular documentary Forks Over Knives, developed the Lifestyle Change Program used for patients in the film, and co-authored the New York Times bestseller The Forks Over Knives Plan as well as Keep It Simple, Keep It Whole and The Whole Foods Diet.

Matthew Lederman, MD, is a board-certified Internal Medicine physician with an avid interest in the field of nutrition and lifestyle medicine. He was featured in the popular 2011 documentary Forks Over Knives and co-authored the New York Times bestsellers The Forks Over Knives Plan, Keep It Simple, Keep It Whole, and The Whole Foods Diet.

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

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