5-Ingredient Whole-Food, Plant-Based Cookbook: Easy Recipes with No Salt, Oil, or Refined Sugar 9781647398736, 9781647395506

Table of contents :
Title Page
Copyright
Dedication
Contents
Introduction
1 WFPB, OMG!
2 Breakfast and Smoothies
Cabbage-Pistachio Salad
Savory Greens Drink
Strawberry-Bean Smoothie
Blueberry-Banana Smoothie
Tropical Pineapple Smoothie
Mango-Almond Muesli
Potato Hash
Breakfast Bean Burritos
Nutty Quinoa Granola
Dill and Tomato Bagels
3 Snacks
Roasted Barbecue Nuts
Spicy Guacamole
Sweet Peppers and Queso
Balsamic-Arugula Flatbread
Baked Spinach Dip
Sesame Fire Crackers
Zucchini Roll-Ups
Apple and Peanut Butter O’s
Dill Pickle Roasted Chickpeas
Mini Pizza Pockets
4 Salads and Handhelds
Lentil Sloppy Joes
Lemon Pasta Salad
Smokey Carrot Dogs
Summer Corn Salad
Grilled Cheeze Sandwich
Sweet Potato Bean Burgers
Apple-Potato Salad
Hippie Sprout Salad
Lettuce Wraps
Black Bean Quesadilla
Winter Grapefruit Salad
Tofu Salad Sandwich
5 Soups and Stews
Chilled Cucumber Soup
Edamame Miso Soup
Ginger and Bok Choy Soup
Chick and Noodle Soup
Tomato-Carrot Bisque
French Onion Soup
Lasagna Soup
Black Bean and Mushroom Stew
Spicy Peanut Ramen
Creamy Mushroom Soup
Potato Harvest Stew
Quick Black Bean Chili
6 Mains
Taco Salad Rice Bowls
Baked American-Style Goulash
Garlicky Spaghetti Squash Boats
Curried Potatoes
Barbecue Beans
Scalloped Potatoes
Fajita Rice Casserole
Jackfruit-Stuffed Sweet Potatoes
Cheezy Broccoli Penne
Quinoa Bowls
Upside-Down Farmer’s Pie
Sweet Cabbage Rolls
7 Desserts
Mulled Apple Cider
Warm Cinnamon-Glazed Pears
Raspberry Swirl Ice Pops
Mango Nice Cream
Chai Nice Cream
Chocolate Pudding
Melon Mini Cakes
Blueberry-Maple Crisp
Peanut Bliss Balls
Cool Pumpkin Parfaits
Caramelized Bananas
Peanut Butter Cookies
8 Staples
Chipotle Spice
Garam Masala Spice Mix
Savory Spice
Shichimi Togarashi Spice Mix
Lemon-Garlic Vinaigrette
Maple-Balsamic Glaze
Peanut Sauce
Cashew Cream
Pineapple Barbecue Marinade
Tofu Scramble
Cheezy Sauce
Mushroom Crumble
Measurement Conversions
Resources
References
Acknowledgments
About the Author

Citation preview

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WFPB, OMG!:Jackfruit-Stuffed Sweet Potatoes. ISBN: Print 978-1-64739-873-6 | eBook 978-1-64739-550-6 R0

This book is dedicated to Dr. T. C. Campbell and the creators of Forks Over Knives. The impact of their dedication to sharing the message of the benefits of a whole-food, plant-based diet is immeasurable.

CONTENTS Introduction

1 WFPB, OMG! 2 Breakfast and Smoothies Cabbage-Pistachio Salad Savory Greens Drink Strawberry-Bean Smoothie Blueberry-Banana Smoothie Tropical Pineapple Smoothie Mango-Almond Muesli Potato Hash Breakfast Bean Burritos Nutty Quinoa Granola Dill and Tomato Bagels

3 Snacks Roasted Barbecue Nuts Spicy Guacamole

Sweet Peppers and Queso Balsamic-Arugula Flatbread Baked Spinach Dip Sesame Fire Crackers Zucchini Roll-Ups Apple and Peanut Butter O’s Dill Pickle Roasted Chickpeas Mini Pizza Pockets

4 Salads and Handhelds Lentil Sloppy Joes Lemon Pasta Salad Smokey Carrot Dogs Summer Corn Salad Grilled Cheeze Sandwich Sweet Potato Bean Burgers Apple-Potato Salad Hippie Sprout Salad Lettuce Wraps Black Bean Quesadilla Winter Grapefruit Salad Tofu Salad Sandwich

5 Soups and Stews Chilled Cucumber Soup Edamame Miso Soup Ginger and Bok Choy Soup

Chick and Noodle Soup Tomato-Carrot Bisque French Onion Soup Lasagna Soup Black Bean and Mushroom Stew Spicy Peanut Ramen Creamy Mushroom Soup Potato Harvest Stew Quick Black Bean Chili

6 Mains Taco Salad Rice Bowls Baked American-Style Goulash Garlicky Spaghetti Squash Boats Curried Potatoes Barbecue Beans Scalloped Potatoes Fajita Rice Casserole Jackfruit-Stuffed Sweet Potatoes Cheezy Broccoli Penne Quinoa Bowls Upside-Down Farmer’s Pie Sweet Cabbage Rolls

7 Desserts Mulled Apple Cider Warm Cinnamon-Glazed Pears

Raspberry Swirl Ice Pops Mango Nice Cream Chai Nice Cream Chocolate Pudding Melon Mini Cakes Blueberry-Maple Crisp Peanut Bliss Balls Cool Pumpkin Parfaits Caramelized Bananas Peanut Butter Cookies

8 Staples Chipotle Spice Garam Masala Spice Mix Savory Spice Shichimi Togarashi Spice Mix Lemon-Garlic Vinaigrette Maple-Balsamic Glaze Peanut Sauce Cashew Cream Pineapple Barbecue Marinade Tofu Scramble Cheezy Sauce Mushroom Crumble Measurement Conversions Resources References

Acknowledgments About the Author

INTRODUCTION Welcome! Before living a whole-food, plant-based (WFPB) lifestyle, I was a vegetarian as a teenager, but after social pressures, I returned to the standard American diet by the time I was 20 years old. At 33 years old, I decided to try a WFPB diet after watching the documentary Forks Over Knives. If you had asked me that day whether I had any health issues related to my regular diet, I would have said no. I spent the first weeks purging my kitchen of animal products and heavily processed foods. I looked into what the WFPB research said I should be eating. I was pleased to discover it was simple foods that I could buy at my local grocery store: fruits, vegetables, leafy greens, legumes, whole grains, spices, mushrooms, berries, nuts, and seeds. As I was diving into the research and trying new recipes, something really strange happened. I started feeling better. My asthma, allergies, eczema, and arthritis pain were all vanishing. Suddenly, I realized maybe I hadn’t been that healthy after all. After this experience, I was convinced that eating mostly plant-based foods that were not overly processed was the best thing for me. I would not have believed this was possible without having experienced it myself. I began reading every book I could get about the WFPB diet, empowering myself with as much knowledge as I could find. Then, over the next few months, other benefits became apparent. My migraines and chronic sinus infections stopped. I didn’t get that tired feeling after eating, and I was sleeping deeper. So here I am, over six years later, not just surviving but thriving. Although my personal

reasons for trying a WFPB diet were originally curiosity and then health focused, I have also come to appreciate all the financial, ethical, and environmental reasons for enjoying this lifestyle. Per calorie, unprocessed plant-based foods are some of the cheapest foods around. In particular, root vegetables, rice, and dried legumes and beans are some of the most economical choices in the grocery store. For anyone living on a tight budget, switching to WFPB can be a financial game changer. I connected the ethical dots when I was pregnant with my first child. I was about six months into realizing I didn’t need animal products in my diet, and the love I felt for the baby inside me and the excitement I had to meet and care for my baby boy made me consider the experience of animal mothers. I recognized that my desire to nurture my baby was felt by other animals for their young, too. The ethical side of my journey has been unexpected, but very welcome. For people to thrive in the future, we need to radically slow our overuse of the world’s natural resources. Eating more foods with a lower environmental impact is a great step for anyone concerned about Earth. Unprocessed plant-based foods use less land and water, on average, compared to processed foods or animal-based foods. Even switching just a few meals per week to plant-based dishes is moving in the right direction for the environmentally minded. Whatever your personal reasons for choosing to eat more plants, this five-ingredient cookbook will help you start your journey or continue with a lifestyle that maybe you have already been embracing for a while. Cooking is fun, and I absolutely enjoy recipes with lots of ingredients, but what I love about these minimalingredient recipes is that they are a good (and tasty!) reminder that meals do not have to be complicated. So, wherever you are on your health, ethical, or environmental—or another!—journey, I hope you are encouraged to dive in and try a WFPB diet to see how it can improve your life, too.

1 WFPB, OMG! I’m thrilled when anyone’s interest is piqued about WFPB eating, so I’m very happy you picked up this book. I’ve both studied and lived the benefits of this way of eating, including reading countless books, taking nutrition courses on it, and experiencing it in my own body. There are endless reasons why you may be interested in WFPB eating. Maybe you have a health concern. Maybe you are already vegan and are looking for some simpleyet-enticing recipes. Maybe your family is going meatless a few nights a week. Perhaps you are on a budget and want to keep food choices simple. Whatever the reasons, you will find easy, healthy recipes within this book, along with my tips and tricks for enjoying this style of eating. In this first chapter, you will find a broad overview of the WFPB lifestyle—all the basics to kick off your own journey.

WHAT WE MEAN BY WFPB Recently, “plant based” has become a buzzword in the food marketing world, seemingly showcasing plant-based products as wholesome alternatives to traditional animal-based foods. However, there can be a significant difference between a product labeled “plant based” and a whole food that’s plant based. Just because an item on the grocery store shelf has a bright PLANT BASED logo on it does not necessarily mean it is

a health-promoting food choice or a whole food. Whole foods include potatoes, apples, and strawberries, for example. For the first six months of transitioning to a WFPB lifestyle, I didn’t know all the ins and outs of reading product labels, which foods I should be eating more of, or which plant-based foods to avoid. But I learned, and I now consider WFPB a lifestyle choice, not a diet. I’m constantly adjusting my food choices as my knowledge expands. I hope this book can help you can discover your customized WFPB journey, rather than a black-and-white rulebook to follow. WFPB is a way of eating that revolves around whole or minimally processed vegetables, fruits, grains, mushrooms, legumes, berries, greens, spices, nuts, and seeds. WFPB avoids animal products, salt, oil, refined sugar, and highly processed plant-based foods. The goal is to eat food as close as possible to how it grows in nature. But don’t think this means bland and repetitive. You may be surprised to find yourself eating a more diverse and flavorful diet as you learn about grains, spices, and vegetables that you may never have had on your plate before. All the recipes in this book are WFPB. They are appropriate for diets such as vegan, plant based, WFPB, flexitarian, or for people just wanting to get more nutrient-dense foods onto their plates. Maybe your healthcare provider has suggested you try a WFPB way of eating, maybe you are looking to lower your carbon footprint, or maybe you have been vegan for years and are looking to focus on healthier vegan recipes. Whatever your reason for seeking out WFPB recipes, I hope you find my five-ingredient recipes easy and satisfying.

THE POWER OF PLANT BASED Edible plants, such as mushrooms, potatoes, and watermelon, are packed with nutrients as nature intended, including phytochemicals, fiber, antioxidants, minerals, protein (amino acids), complex carbohydrates, and healthy fats. All these nutrients come together to perform a symphony within our bodies to maintain our health, including supporting brain function, repairing and growing tissue, maintaining muscle, eliminating waste, and regulating our bodily functions.

The term “whole-food, plant-based” was coined by Dr. T. Colin Campbell during the China–Cornell–Oxford Project, a study that linked the consumption of animal products with chronic illness. Dr. Campbell’s work inspired the documentary Forks Over Knives and a plant-based nutrition program through eCornell—of which I am proud to be a graduate. The takeaway from his life’s work is simple: Eat mostly whole, unprocessed plants for optimal health. This means baked potatoes not potato chips, olives not olive oil, and strawberries not jam laden with refined sugar. A number of other experts’ work supports Campbell’s findings. Dr. Dean Ornish, published a study in The Lancet showing the reversal of coronary heart disease using plant-based food. Dr. Caldwell Esselstyn is also famously known for using a WFPB diet to reverse cardiovascular disease. Patients with type 2 diabetes found that eating WFPB repaired their insulin receptors, minimizing or eliminating their need for medications, instead of merely managing symptoms. These are just a few of the studies showing the benefits of a WFPB diet. Although some people may have personal reasons to omit gluten, minimally processed soy (e.g., tofu and tempeh), nightshades, and wholegrain flour from their diet, these products are WFPB. And although some people choose to eat only fresh, non-GMO, organic plants, that is not a requirement for a food to be considered WFPB. WFPB foods can be purchased frozen, canned, GMO, and nonorganic. Foods that aren’t plant based include meat, eggs, milk, fish, chicken, cheese, and any other animal-derived food. Usually it is obvious when a food is animal based, but not always. Try scanning the ingredient lists of products you currently buy to see if they have hidden animal products. You may be surprised! When I first went WFPB I discovered the prechopped garlic I used was loaded not only with oil but also dairy! WFPB diets also avoid or minimize processed foods such as white flour, refined sugar, oil, and salt.

WHOLE FOODS ARE HEALTHY FOODS When I talk about whole foods in this book, I’m referring to the edible parts of a plant, as they come from nature, or minimally processed plant foods, such as whole-grain flour or tomato sauce, that have much of their healthy components intact. This does not mean you need to shop for whole foods at expensive stores or farmers’ markets. Just about any grocery store will have everything you need to start cooking WFPB recipes. Prioritizing whole-food ingredients also does not mean you have to eat the entire plant, root to leaves, just because they happen to be edible. It’s more of a shift toward eating more plants, the parts you like, and minimizing the processes that remove a food’s nutrients. The same plant can be eaten as a whole food, minimally processed food, or as a processed ingredient. Whole grains are the perfect example. You can consume intact whole grains, like wheat berries or buckwheat, or process them slightly to get cut or broken grains, such as steel-cut oats. This is how you could consume grains retaining the most nutrients. For example, you can process grain more by rolling it to make rolled kamut, rolled buckwheat, or shred it to make shredded wheat. The next level of processing would be grinding the grain to make flour. Beyond that you can even flake or puff grains, which removes almost all the nutrients. Basically, the more intact the grain, the more nutrients it retains. There are a few processes that are actually good for plant foods. For example, sprouted flour contains more nutrients than traditional wholegrain flour, because the grain is allowed to sprout, which creates higher levels of nutrients in the flour. Fermentation can augment a plant’s natural probiotic bacteria and enzymes, which is a good thing. As you experiment with different ingredients, take some time to educate yourself on how the ingredient was created. Making informed food choices is the foundation of a WFPB lifestyle.

HOLD THE SALT, OIL, AND SUGAR WFPB dishes omit added salt, oil, and refined sugar (commonly referred

to collectively as SOS within the WFPB community) because of their negative health effects. Oil and refined sugar are both highly processed products that are devoid of the nutrients in the original plant, so just by definition they are not whole or minimally processed. Most important, oil and refined sugar both have known health concerns associated with them. Oil has been linked with the progression of type 2 diabetes and endothelium damage, which is a serious concern for the cardiovascular system. Oil and refined sugar both contribute to weight gain, and sugar has a significant negative impact on tooth decay and gut health. Salt can be consumed in excess and has been overused in our current food environment. Salt raises blood pressure and has negative impacts on artery function, which can be documented even 30 minutes after a single, salted meal. SALT Sodium is a mineral that we, on average, consume double the upper daily limit, as set by the American Heart Association at 1500 mg. Salt has become a cheap and addictive food additive. As a single dietary change, it’s been shown that cutting daily salt intake by 6 grams (about 1 teaspoon) could reduce the risk of stroke by 24 percent and cardiovascular disease by 18 percent. By choosing to consume wholefood, plant-based foods, you will automatically reduce your sodium intake, because in the United States, 75 percent of consumed sodium comes from processed food. However, there are still many salt-laden products marketed as plant based. Read the labels carefully. Look for saltfree or no/low-sodium canned food brands. You will not find salt in any recipe in this book. If you’re weaning yourself off salt, a great strategy is to add salt after the food is served. Topping your dish with a few grains that will hit your tongue directly can have the same flavor impact as a teaspoon or two mixed into the dish. Chapter 8 features several salt-free spice mixes that will be key in reducing your reliance on salt to flavor food. I recommend avoiding products marketed as “salt-free salt” because they’re usually highly processed mixes that also contain sugar. OIL

Many people joke that giving up cheese or dairy is the hardest part about going WFPB, but people in the WFPB community talk more about how giving up oil is actually the hardest part. The reality is that oil (even coldpressed oil) is not found in nature, is pure fat, is devoid of almost any nutrients or minerals, and adds significant calories to a meal. Oil does nothing to fill you up, has no fiber, and creates an imbalance in omega 3:6 ratios in your body. Whereas olives, flaxseed, and avocados contain many essential nutrients, their oils do not retain them after processing. Choose the whole food over its isolated oil. The oil you add to cooking is an obvious change that you can control, but oil tends to be in most packaged foods, so read labels closely. Oil is an ingredient in many processed vegan products, such as plant-based desserts, pea milks, coffee creamers, and faux meats. You’ll find great oil-free alternatives in this book, such as Mango Nice Cream instead of oil-packed vegan frozen desserts, or my Mushroom Crumble in place of processed oily faux meats. REFINED SUGAR On average, American adults consume 123 pounds of sugar per year. Sugar is a highly processed plant-based ingredient that’s certainly not a whole food. There are a few solid reasons to ditch the sugar. In the last century, many cultures have gone from working hard to get their daily calories to having endless high-calorie, low-nutrition food at their fingertips. This lifestyle shift has left us with calories aplenty and no way to use them up. It’s not just about the calories, though. Your gut loves fiber. The more fiber you eat, the healthier your gut becomes, which in turns creates a healthier immune system. Isolated carbohydrates devoid of protein, fat, and fiber (which is what processed, refined sugar is) feed the gut without supporting a healthy immune system. One of the greatest benefits I have personally experienced since ditching sugar is that whole-plant foods taste sweet now. Fruit and berries are such a treat and easily replace refined sugar. When I do use less-processed alternatives, such as maple syrup or dried dates, their sweetness is enough now. It does take time to get there, though, so stay with it. No-calorie sweeteners aren’t a substitute

because they’re just as addictive and fuel sugar cravings. The goal is to free your taste buds from the constant influx of sweet foods so you can enjoy other flavors and genuinely enjoy naturally sweet foods.

HOW TO COOK WITHOUT OIL With a bit of practice and some simple tricks, you’ll quickly excel at cooking without oil. OIL SUBSTITUTES: If a recipe calls for oil or oil-based products, such as margarine or mayonnaise, there are many substitutes you can use. Applesauce works well for baking, cashews can make dips thick and creamy, and avocado can add richness to condiments. OMIT OIL: Amazingly, you can often simply omit the oil, and the recipe will still turn out great. NONSTICK COOKWARE: There are many types of nonstick cookware and bakeware available that are engineered to prevent food sticking, which reduces or eliminates the need for oil. Some excellent options include ceramic, silicon-coated, and (my personal favorite) Heritage brand’s The Rock collection. PARCHMENT PAPER AND SILICONE MATS: These will make a world of difference when cooking without added, processed fat. They prevent sticking but also make cleanup easier. I use parchment paper when cooking anything moist or sticky, such as recipes with fruit-based sauces or balsamic glaze, then simply toss the paper in the garbage. Silicone mats are useful for drier dishes and can be washed and reused. I mostly use them when baking or roasting, but parchment can also be cut to fit inside a frying pan to help prevent sticking. USE WATER: Vegetables can be sautéed without any oil. Mushrooms and onions contain enough moisture that you can fry them without oil. The key is starting with a hot pan and keeping close watch to avoid sticking. You can add small amounts of water or vegetable stock to prevent the food

from drying out.

ENSURING NUTRITION We all should be mindful of our nutritional needs, whether we’re eating exclusively WFPB or just a few plant-based meals a week. Eating a wide variety of plant foods ensures consuming a wide variety of nutrients. Replacing processed foods with whole foods is a simple way to retain more nutrients on your plate. Many well-respected nutritional organizations have a positive position on plant-based diets. The Academy of Nutrition and Dietetics said: “It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.” There are two nutrients that many people may want to supplement: B12 and D3. B12 is produced by bacteria and is a nutrient that affects the body’s nerves and blood cells. Thanks to modern sanitation, many of us are not exposed to B12 naturally anymore. Even if you are consuming animalbased foods or B12-fortified foods, it can be difficult to get adequate amounts. The other nutrient to be aware of is vitamin D3, which is actually a hormone our bodies make when exposed to sunlight. D3 regulates calcium absorption and supports immune system function. Both of these supplements are generally considered safe by WFPB experts; however, before starting any new supplement, it’s always best to consult your physician. This book includes a range of ingredients to support a well-rounded, plant-based diet. For various reasons, including pre-existing health

conditions, age, activity levels, or other lifestyle factors, we all have slightly different nutritional requirements. This is where your personal education comes in handy, as you become your own advocate. Most of the WFPB doctors have websites or books about various diseases such as diabetes and heart disease, or on topics like protein, gut health, or raising children. Please check the resources section at the back of this book (here) for more details.

EAT, LIMIT, AVOID Here is a quick reference to foods to Eat more of, Limit on your plate, or Avoid completely or most of the time. I like to build my meals around the Eat items and then enhance my meals with the Limit items on occasion.

ENJOY Whole foods eaten as close to their natural state as possible

LIMIT

AVOID

Plant-based foods higher in Animal products, fat and minimally processed foods, oil, processed plant-based refined sugar, and salt foods

Whole grains: rice, oats, Good fats: nuts, seeds, avocados, nut barley, quinoa butter, tahini Fruits: apples, bananas, citrus, Lightly processed foods: wholeberries, melons grain flour, tofu Leafy greens: kale, lettuce, Unsweetened commercial plantbasil, spinach, sprouts, chard based milks: soy milk, almond milk, cashew milk, oat milk, rice milk Vegetables: broccoli, cauliflower, tomatoes, Condiments: vinegar, mustard, 100 peppers, potatoes, carrots, percent juice, miso, fermented foods beets Natural sweeteners: maple syrup, Legumes: beans, peas, lentils date paste, molasses Mushrooms: portobello, shiitake, button, oyster Aromatics: herbs and spices, ginger, turmeric

Meat: beef, pork, chicken, lamb, venison, buffalo Seafood: fish, shellfish, mollusks, shrimp Dairy: milk, butter, ghee, cheese, ice cream, yogurt, whey, eggs Oils: olive oil, sesame oil, canola oil, palm oil, peanut oil, coconut oil, cold-pressed oils Processed vegan foods: processed meat alternatives, packaged snacks, vegan ice cream

EIGHT INGREDIENTS TO BUY Aside from standard produce, I usually have firm tofu, low-sodium vegetable stock, canned beans, and raw cashews in my pantry. There are a few other ingredients that will be helpful for you to have on hand and that this book’s recipes use frequently. DRIED WHOLE-GRAIN PASTA OR LEGUME PASTA: Find a pasta made from whole grains, chickpeas, or brown rice. You’ll want to avoid fresh pastas because they are often made with eggs. You can also opt for making your own zucchini noodles or squash noodles at home with a spiralizer. LIQUID AMINOS: This soy-sauce alternative is lower in sodium and a popular choice for anyone with an allergy to soy. LIQUID SMOKE: This inexpensive ingredient, which is water flavored with smoke from burning wood chips, adds a hickory smoke flavor to food. You can usually find it in the condiment section or spice section. NONDAIRY MILK: I find oat, almond, and soy to have the mildest flavors, so they can be used in a variety of recipes. Look for unsweetened and unflavored varieties. Cashew milk tends to have a very distinct flavor that can dominate a dish, so I tend to avoid it. I rarely use coconut milk because of the saturated fat content. NUTRITIONAL YEAST: Not to be confused with brewers’ yeast or baking yeast, nutritional yeast is deactivated and comes as a yellow flake or powder. Most grocery stores carry it in their bulk section or natural foods aisle. You can buy it fortified with extra nutrients or unfortified. Many people find that the unfortified varieties provide superior depth of flavor. SPROUTS: You can purchase sprouts at many grocery stores in the produce section. However, it is much more economical to grow your own. All you need are sprouting seeds (I recommend Mumm’s Sprouting Seeds or Sproutman brands), glass jars, cheesecloth or wire-mesh lids, and water. They are incredibly easy to grow and highly nutritious (see here for how to

do it). TOMATO SAUCE: Canned or jarred tomato sauce comes in many varieties. Look for brands with minimal ingredients. Kirkland Organic has SOS-free tomato sauce and paste. WHOLE-GRAIN BREAD: A couple of brands that offer low- to no-salt, oil, and sugar varieties are Ezekiel Bread and Silver Hills Bakery. Sourdough breads are also often good options. Read the ingredients to find the best option you have locally.

HOW WFPB WORKS WITH FIVE INGREDIENTS Whether you have been eating plant-based for many years or are embarking on your very first plant-based meal, the simplicity of these five-ingredient recipes will make trying WFPB eating a breeze. I absolutely love to cook; however, most days I don’t have much time to spend in the kitchen. You may not either, so the recipes in this book are easy to make and time-tested for tastiness. Once you remove salt, oil, and sugar, the flavors of the plant-based ingredients will shine. Chapter 8 features the staple spice mixes, marinades, sauces, and texture-enhancing recipes that I keep on hand and use throughout the book. Make batches for yourself to have at the ready. Most of the recipes in this book can easily be customized to meet your needs. Almost every recipe has a recipe tip, and some tips include substitutions or swaps. If a recipe calls for mushrooms, for example, but you’re not a fan of fungi, swap in some cauliflower or another ingredient that you enjoy. Spice amounts can also be adjusted to suit your preferences.

SPOTTING UN-WHOLLY FOODS Reading labels is going to become your WFPB superpower. There are some

ingredients that seem like they might be WFPB but are not. Here are a few ingredients you will want to avoid or minimize. Animal based: albumin, carmine, casein, gelatin, lactic acid, lactose, retinol, and whey Oil: glycerides, lecithin, MCTs, paraffin wax, petroleum, and any coldpressed oil Salt: fleur de sel, monosodium glutamate (MSG), and any ingredient with the word “sodium” Sugar: beet sugar, malt powder, maltose, panela, and any syrups

SEVEN TIPS FOR EATING WFPB On my WFPB journey, I’ve picked up a few SOS knowledge nuggets that I want to share. Be patient with yourself. This way of eating is a substantial change for most people, even long-time vegans. Ditching processed ingredients and focusing on whole foods is a big adjustment. I’m six years into this journey and am still updating my palate by cutting back on various foods while trying to focus more on others. WFPB eating truly is a dynamic lifestyle choice, not a short-term, quick-fix, or fad diet. Successfully navigate mixed-diet dinners. If you’re cooking for people with various diets, try preparing build-your-own meals, such as tacos or pizza, that allow you to leave out the animal products, dairy, salt, oil, and sugar for yourself, while allowing others to build their meals as they wish. Find like-minded people. It can be helpful to connect with people online or locally who are WFPB. There are many groups on social media available for support, recipe sharing, and connection. Some groups call themselves “plant pure communities.” You can also check apps such as Meetup for local plant-based groups to join.

Here are some examples of products I avoid. Pea milk is heavily loaded with oil, unlike other plant-based milks. Plant-based protein powder often contains sugar, salt, and oil and is made by removing nutrients from a plant to create an isolated protein. Worcestershire sauce contains fish. Enjoy experimentation. Give yourself some freedom to experiment with new foods and ingredients you may have never heard of, and allow yourself to not love every new meal you try. Instead of saying, “I hate kale. How can I make myself eat it?” you can recognize that there is no list of magic foods you must eat. If you truly dislike one thing, try another. There are thousands of edible plant foods that you can enjoy. Learn new cooking techniques. If cooking is new to you, see it for what it is: a new creative outlet. There are endless “how to” videos online for any cooking technique you want to learn. For example, “cooking without oil” returns hundreds of results on Google and YouTube. You can also take plant-based cooking classes. I highly recommend Chef Ramses Bravo’s Simple Foundations to Plant-Based Cooking course because it’s online and you can work through it at your own pace. Update old favorites. If you have a favorite recipe, try to slowly change it over to a WFPB version. If it usually calls for ground meat, try subbing in Mushroom Crumble. Does it use a dairy cheese? Cheezy Sauce might do the trick. Eat out with confidence. Eating out tends to be a worry for many new WFPB eaters, but it does not have to be complicated. Even the most standard American diet–focused restaurants usually have salads, baked potatoes, beans, steamed vegetables, rice, or soup. You can ask your server if things can be made without butter, oil, or milk. Dedicated WFPB restaurants are also popping up as this way of eating becomes more mainstream. Plant Pure Nation Communities lists WFPB-certified restaurants on their website if you would like to look for a local spot to eat out. HappyCow.net, a website for locating vegan restaurants, has a broad list of plant-based restaurants to check as well. The directory is not whole food–focused but is still a good starting point to research local

restaurants’ menus. Most of the ingredients you will be using to create WFPB meals won’t even have labels, which is always a good indication that you are focusing on whole ingredients. Realistically, though, don’t sweat every food purchase. If you really want to make Tomato-Carrot Bisque, but you can’t find salt-free tomatoes, don’t let that stop you from doing the best you can with what you have access to.

Savory Greens Drink

2 BREAKFAST AND SMOOTHIES Cabbage-Pistachio Salad Savory Greens Drink Strawberry-Bean Smoothie Blueberry-Banana Smoothie Tropical Pineapple Smoothie Mango-Almond Muesli Potato Hash Breakfast Bean Burritos Nutty Quinoa Granola Dill and Tomato Bagels

CABBAGE-PISTACHIO SALAD This nontraditional breakfast is my go-to healthy morning meal. It is light and crunchy, and the flavorful vinegar wakes me up. Purple cabbage contains good amounts of vitamins K and C, potassium, and antioxidants. SERVES 4

Prep time: 5 minutes

3 cups purple cabbage, thinly sliced ¼ cup balsamic vinegar ¼ cup raw shelled pistachios ¼ cup sunflower seeds 2 tablespoons hemp hearts

1. In a large bowl, mix together the cabbage and vinegar. 2. Serve immediately, topped with the pistachios, sunflower seeds, and hemp hearts, or refrigerate in an airtight container for up to 1 day. Ingredient Tip: If straight vinegar is not your thing, you can try MapleBalsamic Glaze as an alternative dressing for this salad. Per Serving (¼ recipe): Calories 158; Fat 10g; Protein 6g; Carbohydrates 12g; Fiber 3g; Iron 2mg

SAVORY GREENS DRINK Green salad drinks, or “blended salads” as they are often called, are great options for people who want to get more leafy greens into their diet but maybe don’t enjoy plated salads. These types of drinks are not sweet, so you may have to ease into them if you’re not used to savory drinks. MAKES 2 (8-OUNCE) SMOOTHIES

Prep time: 5 minutes

1 cup stemmed, chopped kale 1 cup baby spinach 1 cup peeled, sliced English cucumber 1½ teaspoons freshly ground black pepper 8 fresh basil leaves or 1 tablespoon dried

Combine the kale, spinach, cucumber, black pepper, and basil and 1 cup of water in a high-speed blender and blend for 60 to 90 seconds until smooth. Serve cold. Ingredient Tip: You can turn this into more of a sweet green smoothie by adding a banana and substituting the water for unsweetened plant-based milk. Per Serving (8 ounces): Calories 18; Fat