Introduction
Colorful vegetables, sweet fruit, hearty whole grains, nutritional nuts and seeds, protein-rich beans and legumes—these are just a few of the wholesome whole foods you’ll enjoy on a plant-based diet.
The benefits of a plant-based diet are as plentiful and varied as the food you’ll eat. And it’s no coincidence that prominent physicians such as Dr. Dean Ornish, president and founder of the nonprofit Preventive Medicine Research Institute, as well as Clinical Professor of Medicine at the University of California; Dr. Kim Williams, distinguished cardiologist, professor of medicine, and president-elect of the American College of Cardiology; and many others cite a plant-based diet as the key to reversing heart disease and the aging process, lowering cholesterol, and promoting overall good health and longevity.
Plant-Based Cookbook was designed to empower you to embrace a diet full of fresh and healthy plant-based foods. In these 200 recipes—for breakfasts, sauces, salad dressings, dips, sandwiches, soups, one-pot meals, casseroles, satisfying meat substitutes, breads, pastas, and more—you’ll find inspiration from many cultures and cuisines, plus new and familiar flavors that will help you transition. And of course, there are plenty of desserts, too! You’ll also find new culinary techniques, tips for making recipes in advance, and instructions for freezing dishes when applicable.
I encourage you to take these recipes and make them your own. Experiment, have fun, and enjoy the journey to a happier, healthier, plant-based you.
Making the transition
Transitioning to a plant-based diet in a way that’s comfortable for you is important, and this guide offers strategies to help you make positive changes in your diet without missing meat and dairy. If you aren’t ready to completely give up animal-based food, begin by making small changes, and use this guide to help you gradually replace the meat, dairy, and eggs in your favorite recipes with plant ingredients. Try plant-based milk in your morning coffee. Cook a few extra vegetable dishes each week, and enjoy them with smaller portions of familiar foods. Prepare some of the tempting recipes in this guide—especially those marked with the “transition” icon. And always eat a big salad, every day.
Just one hour
It takes less than an hour to prepare a healthy, from-scratch, plant-based meal that leaves you feeling sated, energized, and simply fantastic. To help you get a healthy meal on the table quickly, look for the “under 30 minutes” icon on recipes throughout the guide.
Other dietary considerations
In addition to the “transition” and “under 30 minutes” icons, the recipes are also flagged for a few other dietary considerations. Here’s what to look for:
Gluten free
Nut free
Soy free
Good source of protein
A note about the recipes
I use a gas range and oven, and that’s what I used when I wrote the recipes in this guide. Your kitchen appliances may be faster or slower, hotter or cooler than mine. Each recipe in this guide was extensively tested, so if the recipe instructions say to heat food at medium-high heat, and you feel like it might burn at that temperature on your own stovetop, adjust the heat accordingly. An inexpensive oven thermometer can tell you if your oven runs true to temperature. Every stove has its own personality and quirks, so learn to trust your instincts.