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 Copyright Dedication Contents Introduction CHAPTER 1: WHOLE-FOOD, PLANT-BASED MADE EASY CHAPTER 2: BREAKFASTS AND SMOOTHIES Strawberry-Banana Smoothie Mango Green Smoothie Toast 3 Ways Apple-Cinnamon French Toast Bake Chocolate Chip Cookie Oatmeal Sweet Potato and Apple Breakfast Bowl with Maple-Tahini Sauce Simple Tofu Scramble Breakfast Potatoes Chickpea Country Gravy Creamy Corn Grits with Kale and Mushrooms CHAPTER 3: SNACKS WFPB Dippers White Bean Dip 3 Ways Oil-Free Hummus Pico de Gallo & Guacamole Vanilla-Cinnamon Fruit Cocktail Skillet Cauliflower Bites Date Balls Oatmeal Granola Bar Bites Vegetable Ranch Pita Pizzas Skillet Spinach and Artichoke Dip CHAPTER 4: SALADS AND HANDHELDS Beet, Cabbage, and Black Bean Salad Kale with Creamy Garlic-Dijon Dressing Farro Salad with Italian Vinaigrette Cobb Salad with Tangy Red-Wine Vinaigrette Bulgur Lettuce Cups Spinach Salad with Sweet Smoky Dressing MLAT (Mushroom, Lettuce, Avocado, Tomato Sandwich) Sweet Potato and Black Bean Quesadillas Baja-Style Tacos Raw Vegetable Hummus Wraps Black Bean Burgers Portabella Mushroom Sandwiches with Pesto “Ricotta” CHAPTER 5: SOUPS AND STEWS Soy Curl Noodle Soup Miso Noodle Soup with Shiitake Mushrooms Weeknight Tomato Soup Black Bean Soup White Jackfruit Chili Bean and Bulgur Chili Summer Vegetable Minestrone Potato, Carrot, and Mushroom Stew Savory Pumpkin Bisque Lentil Soup Creamy Corn Chowder Vegetable Goulash CHAPTER 6: MAINS Quinoa Super Bowl Lentil Bolognese Enchiladas Freekeh Pizza Skillet Pasta Carbonara Sloppy Joes Barbecue Jackfruit Sandwiches Potato Queso Bowl Brown Rice Noodle Bowl Broccoli and Mushroom Stir-Fry Beans and Greens Skillet Dinner Sweet Potato and Chickpea Curry CHAPTER 7: DESSERTS Sweet Potato and Chocolate Pudding Chocolate Chip Oat Cookies Molasses-Ginger Oat Cookie Balls Peanut Butter Oat Cookies Apple-Oat Crisp Caramel-Coconut Frosted Brownies Yogurt Parfait 2 Ways Blueberry-Lime Sorbet Milk Shakes with Chocolate Sauce Nice Cream Zabaglione Cashew Cream Poached Pears Pumpkin Spice Rice Pudding Tiramisu CHAPTER 8: STAPLES All-Purpose Spice Blends Hemp Heart “Parmesan” Homemade Barbecue Sauce & Ketchup Tahini-Maple Granola Tofu “Ricotta” Fruit-Chia Jam Smoky Mushrooms Homemade Beans Perfect Baked Tofu Potato Wedges Quick Spelt Bread Perfect Marinara Sauce Measurement Conversions References Acknowledgments About the Author