A Plant-Based Life

Your Complete Guide to Great Food, Radiant Health, Boundless Energy, and a Better Body

A Plant-Based Life

Author: Micaela Cook Karlsen
Pub Date: July 2016
Print Edition: $16.95
Print ISBN: 9780814437070
Page Count: 352
Format: Paper or Softback
e-Book ISBN: 9780814437087

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TOC

Contents

Foreword by T. Colin Campbell

Preface

Introduction

How to Use This Book

PART ONE 5 STEPS TO GREAT FOOD AND RADIANT HEALTH: MAKING A PLANT-BASED DIET EASY AND SUSTAINABLE

Step One Find Your Motivating Force: Gathering Food for the Mind

The Motivation Equation

The Health Benefits of a Plant-Based Diet

Constant Contact Keeps Motivation Alive

Your Path Going Forward

Step Two Add Plant-Based Foods to Your Diet: Welcoming New Friends

What is Plant-Based Eating?

Planning Plant-Based Meals

Shopping Makes Cooking Possible

Preparing Plant-Based Meals

Cooking with Children

Eating Out and Traveling

Your Path Going Forward

Step Three Choose Health Over Habit: Letting Go of the Foods that No Longer Serve You

What Your Body is Telling You . . . and How You Can Choose to Respond

The Addictive Allure of Hyperpalatable Foods

Reading Labels to Avoid Added Fat, Sugar, and Salt

Defining a “Natural” Diet

Foods to Include, Avoid, or Eliminate in Your Diet

Regulating Your Calorie Intake

Un-Training Your Palate

Creating Habits of Health

Deciding What to Do with the Food You No Longer Want to Eat

The Bottom Line

Your Path Going Forward

Step Four Make Your Food Environment Match Your Biology: Creating the Context That Guarantees Success

More Challenges to Eating a Health Diet

Identifying Your Diet and Eating Choices

The Dominant Motivations in Your Eating Decisions

Reshaping Your Food Environment

Your Path Going Forward

Step Five Cultivate Connection for the Long Haul: Making Your Diet Socially Sustainable

The Benefits of Social Support for Your Dietary Choices

Creating a New Normal

Your Path Going Forward

PART II ONGOING SUCCESS: KEEPING UP THE MOMENTUM

Recipes for Everyone

Breakfast/Brunch

Everyday Oats

Morning Glorious

Breakfast and Beyond Smoothie

Apple-Lemon Breakfast

Almond Cinnamon Granola

Green Colada

Savory Tofu Scramble

Sweet Potato Hash

The Best Waffle You’ll Ever Have

Breakfast Sunshine Salad

Breakfast Rice Pudding

Florentine Frittata

Snacks

Speedy Spinach Artichoke Dip w/Snack Stick Buffet

Tea-Time Cornmeal Muffins

Oatmeal Bars

Carrot Cake Smoothie

Unlimited Baked Corn Chips

Pumpkin Oatmeal Raisin Carrot Cookies (aka PORCS)

Fresh Fruit Snacks

Appetizers

Oyster Mushroom Seviche and Bitter Orange-Lime Sauce

Cape Cod Delights

Tasty Corn Cakes

Summer Rolls with Red Chili-Pineapple Dipping Sauce

Cowboy Caviar

Jacked-Up Fruity Appetizers

Almond-Crusted Tempeh Fingers

Collard Wraps

Pesto-Stuffed Mushrooms

Sweet Blintzes

Soups

Corn Chowder

Simple Split Pea Comfort Soup

Classic Borscht

Dr. Lederman’s Black Bean Soup

Potato-Leek Soup

Gingery Carrot Soup

Lemon-Rice-Kale Soup

Farmshare Miso Soup

Romantic Vegetable Stew

The BEST Bean Chili

Italian Vegetable Lentil Soup

Salads and Sides

Blackberry Mango Tango

Colorful Yams and Greens

Potato Salad with Pine Nuts, Olives, and Dill

Summer Strawberry Salad

Tuno Salad

Zesty Three Bean Salad

Basket of Jewels with Walnut Sauce

Colorful Crudités

Salade Niçoise

Skinny Red Smashed Potatoes

Flexible Fennel Salad

Arame, Red Onion, and Pine Nuts

Guacamole Salad

Sauces, Spreads, and Dressings

Mushroom Gravy

Homemade Ketchup

Quick-Sun Dried Tomato Marinara

Cashew Cream

Del’s Basic Mayonnaise

Favorite Sandwich Spread

Walnut Mushroom Pâté

Surefire Pesto

Use-Me-All-The-Time Hummus

Raspberry Vinaigrette Dressing

Peanut Lime Dressing

Classic Italian Dressing

Sweet Mustard Dressing

Thousand Island Dressing

Quick Bites

Emergency Mini Burritos

Curried Chickpea Salad Sandwich

Rescue Quinoa

Fresh Fruit Tart

Sprouty Squash Delight

Five Ways to Sushi

Main Meals

The Esselstyns’ Stacked High Black Beans and Rice

Interstellar Lasagna

Mac and Cheeze Casserole

Portabella Steaks

Leftover Cobbler

Tofu Quiche with Millet Crust

Best Basic Southwestern Burgers

Cauliflower au Gratin

Carrot Rice Casserole

Super Easy Pizza

Pesto KashaVarnishkes

Ginger Roasted Vegetables and Tempe

West African-Inspired Sweet Potatoes and Kale

Hearty Lentil Loaf

Chilled Peanut Noodles

Treats

Rich and Creamy Chocolate Mousse

Carrot Cake

Strawberry Shortcakes

Coconut Dream Whipped Cream

Pioneer Gingerbread

Mom and Me’s Apple Thing

Sweet Ending Baked Pears

Two-Layer Vanilla Birthday Cake

Banana Ice Cream

Buckwheat Crepes with Chocolate

Apple Crisp with Almond Whip

Plum Carpaccio with Vanilla-Agave Syrup and Ginger Cream

Ongoing Support Resources

Recipe Contributors’ Bios

End Notes

Acknowledgments

Index

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