30-minute whole-food, plant-based cookbook : easy recipes with no salt, oil, or refined sugar

Make nourishing, plant-based meals in 30 minutes or less The whole-food, plant-based (WFPB) diet brings the conventional vegan way of eating closer to nature with a focus on dishes made only with unprocessed ingredients. Harness the health benefits of this lifestyle with the 30-Minute Whole-Food Plant-Based Cookbook, where you’ll find simple recipes you can get on the table in half an hour or less. Whether you’re brand new to plant-based eating, a vegan or vegetarian looking to eat more whole foods, or someone who has been eating WFPB for some time, this cookbook offers essential guidance and a collection of delicious recipes free from added salt, oil, or refined sugar. This whole-food plant-based cookbook includes: Time-saving tips—Find innovative suggestions for saving time on food prep, from meal planning to batch cooking. Practical advice—Make a WFPB diet easy and sustainable with lists for stocking your kitchen, foods to eat and avoid, and more. A sample meal plan—Get inspired with a week’s worth of pre-planned meals to start you on your journey. Whip up nutritious, mouthwatering meals in no time with this convenient whole-food plant-based cookbook. Title Page 3 Copyright 4 Dedication 7 Contents 9 Introduction 13 CHAPTER 1: WHOLE-FOOD, PLANT-BASED MADE EASY 16 CHAPTER 2: BREAKFASTS AND SMOOTHIES 31 Strawberry-Banana Smoothie 32 Mango Green Smoothie 33 Toast 3 Ways 34 Apple-Cinnamon French Toast Bake 36 Chocolate Chip Cookie Oatmeal 38 Sweet Potato and Apple Breakfast Bowl with Maple-Tahini Sauce 40 Simple Tofu Scramble 42 Breakfast Potatoes 44 Chickpea Country Gravy 46 Creamy Corn Grits with Kale and Mushrooms 47 CHAPTER 3: SNACKS 50 WFPB Dippers 51 White Bean Dip 3 Ways 53 Oil-Free Hummus 55 Pico de Gallo & Guacamole 57 Vanilla-Cinnamon Fruit Cocktail 59 Skillet Cauliflower Bites 60 Date Balls 61 Oatmeal Granola Bar Bites 63 Vegetable Ranch Pita Pizzas 65 Skillet Spinach and Artichoke Dip 67 CHAPTER 4: SALADS AND HANDHELDS 71 Beet, Cabbage, and Black Bean Salad 72 Kale with Creamy Garlic-Dijon Dressing 74 Farro Salad with Italian Vinaigrette 76 Cobb Salad with Tangy Red-Wine Vinaigrette 78 Bulgur Lettuce Cups 80 Spinach Salad with Sweet Smoky Dressing 82 MLAT (Mushroom, Lettuce, Avocado, Tomato Sandwich) 84 Sweet Potato and Black Bean Quesadillas 85 Baja-Style Tacos 87 Raw Vegetable Hummus Wraps 88 Black Bean Burgers 89 Portabella Mushroom Sandwiches with Pesto “Ricotta” 91 CHAPTER 5: SOUPS AND STEWS 94 Soy Curl Noodle Soup 95 Miso Noodle Soup with Shiitake Mushrooms 96 Weeknight Tomato Soup 98 Black Bean Soup 100 White Jackfruit Chili 102 Bean and Bulgur Chili 104 Summer Vegetable Minestrone 106 Potato, Carrot, and Mushroom Stew 108 Savory Pumpkin Bisque 110 Lentil Soup 112 Creamy Corn Chowder 113 Vegetable Goulash 115 CHAPTER 6: MAINS 118 Quinoa Super Bowl 119 Lentil Bolognese 121 Enchiladas 123 Freekeh Pizza Skillet 126 Pasta Carbonara 128 Sloppy Joes 130 Barbecue Jackfruit Sandwiches 132 Potato Queso Bowl 134 Brown Rice Noodle Bowl 136 Broccoli and Mushroom Stir-Fry 138 Beans and Greens Skillet Dinner 140 Sweet Potato and Chickpea Curry 142 CHAPTER 7: DESSERTS 145 Sweet Potato and Chocolate Pudding 146 Chocolate Chip Oat Cookies 147 Molasses-Ginger Oat Cookie Balls 149 Peanut Butter Oat Cookies 151 Apple-Oat Crisp 152 Caramel-Coconut Frosted Brownies 154 Yogurt Parfait 2 Ways 156 Blueberry-Lime Sorbet 158 Milk Shakes with Chocolate Sauce 159 Nice Cream 161 Zabaglione Cashew Cream 162 Poached Pears 163 Pumpkin Spice Rice Pudding 165 Tiramisu 167 CHAPTER 8: STAPLES 170 All-Purpose Spice Blends 171 Hemp Heart “Parmesan” 173 Homemade Barbecue Sauce & Ketchup 174 Tahini-Maple Granola 176 Tofu “Ricotta” 178 Fruit-Chia Jam 179 Smoky Mushrooms 181 Homemade Beans 182 Perfect Baked Tofu 184 Potato Wedges 185 Quick Spelt Bread 186 Perfect Marinara Sauce 188 Measurement Conversions 191 References 193 Acknowledgments 194 About the Author 195