The China Study Quick & Easy Cookbook : Cook Once, Eat All Week with Whole Food, Plant-Based Recipes

"When it comes to meal planning, do you find yourself deciding between healthy foods and quick options? Do you stare at the contents of your fridge, wondering what you can easily throw together? Even on a busy schedule, your meals can be simple, healthy, and delicious! You shouldn't have to sacrifice health or taste for efficiency in the kitchen. Nobody knows this better than Chef Del Sroufe, author of the New York Times bestseller Forks Over Knives-The Cookbook and Better Than Vegan. In The China Study Quick & Easy Cookbook, Sroufe takes kitchen time management to the next level and provides busy home cooks with menu plans, pantry lists, and more than 100 delicious plant-based recipes that are quick, easy, and multipurpose. Edited by LeAnne Campbell, author of The China Study Cookbook, this book guides you to spend a couple of hours one day a week preparing meals ahead of time so that they come together with little effort throughout the week. And, best of all, every dish follows the nutrition standards set forth by The China Study, ensuring optimal healthful and quality eating with whole food recipes such as: Fruit and Vegetable Curry; Jerk Mushrooms; Quinoa Cakes; Banana-Coconut Macaroons The China Study and the China Study cookbooks have helped transform your health. Now, with a foreword by The China Study coauthor Thomas Campbell, The China Study Quick & Easy Cookbook is the next step in transforming your kitchen, your time, and your life"--;Foreword / by Thomas M. Campbell, MD -- Introduction -- Sample menu plans -- Pantry list -- Recipes. Breakfast dishes -- Sauces, salad dressings & seasonings -- Snacks & spreads -- Salads -- Sandwiches -- Pasta & baked dishes -- Soups -- Entrees -- Desserts -- Appendix. FOREWORD 10 INTRODUCTION 12 SAMPLE MENU PLANS 14 MENU PLAN I 14 MENU PLAN II 17 MENU PLAN III 19 PANTRY LIST 22 RECIPES 24 BREAKFAST DISHES 25 BANANA-PINEAPPLE SMOOTHIE 28 STRAWBERRY CREAM SMOOTHIE 29 PEACH-MANGO SMOOTHIE 32 BANANA BREAD SMOOTHIE 33 MUESLI 34 APPLE PIE GRANOLA 35 EASY CREAMY POLENTA 37 OATMEAL-RAISIN BREAKFAST BARS 38 SWEET POTATO PIE MUFFINS 39 FRESH APPLE MUFFINS 41 STOVETOP RICE PUDDING 42 SAUCES, SALAD DRESSINGS & SEASONINGS 43 ALL-PURPOSE VINAIGRETTE 45 ASIAN SALAD DRESSING 46 HERBED ORANGE VINAIGRETTE 48 ORANGE-MISO SALAD DRESSING 49 ALMOST INSTANT PEANUT SAUCE 52 GREEN SAUCE 53 BASIC MAYONNAISE 54 RED PEPPER MAYO 55 DEL’S FAVORITE PARMESAN 57 JERK SPICE RUB 58 FRESH HERBED TOMATO-CORN SALSA 59 EASY DATE BARBECUE SAUCE 60 DATE AND SOY STIR-FRY SAUCE 62 TWO-MINUTE DATE PUREE 63 CAULIFLOWER PUREE 65 SAFFRON CREAM 66 NO-QUESO SAUCE 68 ALFREDO SAUCE 69 SNACKS & SPREADS 71 BASIL PESTO HUMMUS 74 ROASTED RED PEPPER DIP 75 WHITE BEAN–MISO SPREAD 78 CARROT-ALMOND SPREAD 78 THAI BEAN SPREAD 82 FALAFEL 82 BUFFALO CAULIFLOWER BITES 86 SALADS 86 FRESH SPINACH SALAD 88 APPLE, FIG, AND ARUGULA SALAD 90 ORANGE-MISO ROMAINE SALAD 92 KALE SALAD WITH ORANGE-MISO DRESSING 92 BEAN AND KALE SALAD WITHCREAMY CASHEW-LIME DRESSING 96 WARM KALE SALAD WITH PEANUT DRESSING 96 POTATO SALAD WITH PINE NUTS, OLIVES, AND DILL 100 LATE SUMMER POTATO–GREEN BEAN SALAD 100 BEANS AND GRAIN SALAD 104 CHICKPEA SALAD WITHSUN-DRIED TOMATO VINAIGRETTE 104 ASIAN CHICKPEA SALAD 108 FANCY-PANTS CHICKPEA SALAD 108 ORANGE, BEAN, AND OLIVE SALAD 110 BLACK-EYED PEA SALAD 110 BARLEY SALAD WITH APPLES AND WALNUTS 112 GREEN SESAME PASTA SALAD 112 RED PEPPER SLAW 114 PEANUT SLAW 114 SANDWICHES 117 BUFFALO PO’ BOYS 120 PULLED MUSHROOM SANDWICHES 120 BARBACOA MUSHROOM BURRITOS 124 PORTOBELLO MUSHROOM BURGERS 124 SOUTHWEST BURGERS 126 WARM MUSHROOM SALAD SANDWICHES 126 PASTA & BAKED DISHES 128 CHILLED PEANUT NOODLES 130 ALMOND NOODLES 134 ORANGE-MISO NOODLES 134 PENNE WITH FRESH HERBED TOMATO-CORN SALSA 137 MOROCCAN PASTA SALAD WITH WHITE BEANS AND SUN-DRIED TOMATOES 138 SUMMER PENNE PASTA SAUTÉ 140 PENNE WITH RED LENTILS AND CHARD 140 PASTA WITH WHITE BEANS, PECANS, AND TARRAGON 144 PASTA WITH VEGETABLES AND WHITE BEAN–MISO SPREAD 144 PENNE WITH THAI TOMATO-EGGPLANT SAUCE 147 PASTA WITH SAFFRON CREAM 148 PENNE WITH MUSHROOM-DILL CREAM SAUCE 148 PASTA ALFREDO 152 NO-QUESO MAC AND CHEESE 152 NO-QUESO POTATO BAKE 156 SCALLOPED POTATOES WITH SAFFRON CREAM 156 BAKED QUINOA WITH SAFFRON CREAM 160 SOUPS 161 EASY CARROT-GINGER SOUP 162 TOMATO, CORN, AND FRESH BASIL SOUP 164 SPINACH-POTATO SOUP 166 ASIAN NOODLE SOUP 166 FUSS-FREE PHO 168 MULLIGATAWNY SOUP 168 HUNGARIAN MUSHROOM SOUP 170 CREAMY POBLANO CORN CHOWDER 172 EASY PEASY BLACK BEAN SOUP 172 ISLAND RED BEAN STEW 176 SWEET POTATO AND RED PEPPER SOUP 176 SOUTHWEST TOMATO BISQUE 180 COUSCOUS WITH MINT, PINE NUTS, AND CHICKPEAS 182 BROCCOLI, RED PEPPER, AND BROWN RICE STIR-FRY 184 FRUIT AND VEGETABLE CURRY 186 QUINOA AND WHITE BEANS WITH LEMON AND OLIVES 186 POBLANO-CORN QUINOA CAKES 188 JERK-STYLE BEANS 188 POLENTA ROUNDS WITH SAFFRON CREAM AND WILTED SPINACH 191 ZUCCHINI, CORN, AND RED PEPPER PANCAKES 192 MEDITERRANEAN VEGETABLE STEW 192 EGGPLANT-TOMATO-OLIVE RAGU 194 GLAZED EGGPLANT CUTLETS 196 MUSHROOMS BARBACOA 196 JERK MUSHROOMS 199 BURRITO BOWL 200 QUINOA–BLACK BEAN BUDDHA BOWL 202 FALAFEL BOWL 202 FALAFEL TACOS 206 MUSHROOM TACOS 206 TOSTADAS 208 CAULIFLOWER PARMESAN 208 MEDITERRANEAN PITA PIZZA 212 PITA PIZZA ALFREDO 212 DESSERTS 214 ALMOST INSTANT SWEET POTATO PUDDING 218 STOVETOP FRUIT CRISP 218 BANANA-COCONUT MACAROONS 220 GERMAN CHOCOLATE NO-BAKE COOKIES 220 PEAR AND FIG COOKIES 222 OATMEAL-RAISIN COOKIES 222 BANANA–PEANUT BUTTER COOKIES 226 PINEAPPLE POPS 226 RED BEAN ICE POPS 228 APPENDIX 230 MEASUREMENT GUIDE 232 DIETARY SYMBOLS 234 NUTRITIONAL VALUE 236 INDEX 238 ABOUT THE AUTHOR 252 ABOUT THE EDITOR 254 "When it comes to meal planning, do you find yourself deciding between healthy foods and quick options? Do you stare at the contents of your fridge, wondering what you can easily throw together? Even on a busy schedule, your meals can be simple, healthy, and delicious! You shouldn't have to sacrifice health or taste for efficiency in the kitchen. Nobody knows this better than Chef Del Sroufe, author of the New York Times bestseller Forks Over Knives-The Cookbook and Better Than Vegan. In The China Study Quick & Easy Cookbook, Sroufe takes kitchen time management to the next level and provides busy home cooks with menu plans, pantry lists, and more than 100 delicious plant-based recipes that are quick, easy, and multipurpose. Edited by LeAnne Campbell, author of The China Study Cookbook, this book guides you to spend a couple of hours one day a week preparing meals ahead of time so that they come together with little effort throughout the week. And, best of all, every dish follows the nutrition standards set forth by The China Study, ensuring optimal healthful and quality eating with whole food recipes such as: Fruit and Vegetable Curry; Jerk Mushrooms; Quinoa Cakes; Banana-Coconut Macaroons The China Study and the China Study cookbooks have helped transform your health. Now, with a foreword by The China Study coauthor Thomas Campbell, The China Study Quick & Easy Cookbook is the next step in transforming your kitchen, your time, and your life"-- Provided by publisher When it comes to meal planning, do you find yourself deciding between healthy foods and quick options? Do you stare at the contents of your fridge, wondering what you can easily throw together? Even on a busy schedule, your meals can be simple, healthy, and delicious! You shouldn't have to sacrifice health or taste for efficiency in the kitchen. Nobody knows this better than Chef Del Sroufe, author of the New York Times bestseller Forks Over Knives--The Cookbook and Better Than Vegan. In The China Study Quick & Easy Cookbook, Sroufe takes kitchen time management to the next level and provides busy home cooks with menu plans, pantry lists, and more than 100 delicious plant-based recipes that are quick, easy, and multipurpose. Edited by LeAnne Campbell, author of The China Study Cookbook, this book guides you to spend a couple of hours one day a week preparing meals ahead of time so that they come together with little effort throughout the week. And, best of all, every dish follows the nutrition standards set forth by The China Study, ensuring optimal healthful and quality eating with whole food recipes such as: Fruit and Vegetable Curry - Jerk Mushrooms - Quinoa Cakes - Banana-Coconut Macaroons The China Study and the China Study cookbooks have helped transform your health. Now, with a foreword by The China Study coauthor Thomas Campbell, The China Study Quick & Easy CookbookM is the next step in transforming your kitchen, your time, and your life Following the plant-based nutrition regimen presented in The China Study is now easier than ever before. When it comes to meal planning, do you find yourself deciding between healthy foods and quick options? Do you stare at the contents of your fridge, wondering what you can easily throw together? Even on a busy schedule, your meals can be simple, healthy, and delicious! You shouldn't have to sacrifice health or taste for efficiency in the kitchen. Nobody knows this better than Chef Del Sroufe, author of the New York Times bestseller Forks Over Knives—The Cookbook and Better Than Vegan . In The China Study Quick & Easy Cookbook , Sroufe provides menu plans, pantry lists, and more than 100 delicious plant-based recipes that are quick, easy, and multipurpose. Edited by LeAnne Campbell, author of The China Study Cookbook , this book guides you to spend a couple of hours one day a week preparing meals ahead of time. Every dish follows the nutrition standards set forth by The China Study , ensuring optimal healthful and quality eating with whole food recipes such as: • Fruit and Vegetable Curry • Mushrooms Barbacoa • Cauliflower Parmesan • Sweet Potato Pie Muffins • Banana-Coconut Macaroons With a foreword by The China Study coauthor Thomas Campbell, The China Study Quick & Easy Cookbook is the next step in transforming your kitchen, your time, and your life. Del Sroufe's passion for cooking began at eight years old and never faded. In 1989 he went to work for one of Columbus' premier vegetarian restaurants, the King Avenue Coffeehouse, where he honed his craft as a baker and chef. Sroufe opened Del's Bread, a vegan bakery, before beginning vegan meal delivery service in 2001, serving eclectic plant-based cuisine to Columbus residents. During this time, he developed what became a very popular cooking class series, sharing many of the delicious recipes he had created over the years. In 2006, Sroufe joined Wellness Forum Foods as co-owner and chef, wh