The Plant Based Weight Loss Solution: A 28-Day Plan and Cookbook to Lose Weight the Healthy Way 9781648769474, 9781648762758

Table of contents :
Cover
Title Page
Copyright Page
Dedication
Contents
Introduction
Chapter 1 Losing Weight on a Plant-Based Diet
Chapter 2 The 28-Day Plan
Chapter 3 Breakfast and Smoothies
Plantains with Black Beans and Avocado
Breakfast Parfait with Coconut and Cacao
Chia Seed and Raspberry Pudding
Buckwheat Porridge with Cherries and Almonds
Acai Fruit and Grains Bowl
Fresh and Juicy Fruit Salad
Banana and Oat Muffins
Steel-Cut Oats with Cranberries and Nuts
Avocado Toast with Radishes and Dill
Sunflower Seed Toast with Cinnamon and Banana
Millet Porridge with Pumpkin and Cinnamon
Mango, Pineapple, and Spinach Smoothie
Banana-Date Shake with Oats
Pineapple-Banana Tropical Delight
Chapter 4 Soups, Salads, and Handhelds
Coconut and Ginger Spicy Soup
Potato, Leek, and Garlic Soup
Beet and Cabbage “Borscht”
Vegetable Barley Soup with Mushrooms and Tomatoes
Green Pea Soup with Carrots and Potatoes
Tangerine and Purple Cabbage Salad
Red Beet Salad
Refreshing Salad with Turnips, Apples, and Carrots
Chickpea Salad with Vegetables
Quinoa Tabouli
Fresh and Crunchy Spring Rolls
Seaweed and Vegetable Bites
Sandwich with Hummus and Vegetables
Lettuce Wraps with Chipotle Relish
Mini Tacos with Cabbage
Chapter 5 Main Meals
Zucchini with Red Beans and Tomatoes
Quinoa, Bean, and Olive Dip Wrap
Mason Jar Rice and Vegetables
Vegetable “Poke” Bowl
Plant-Based Charcuterie Board
Red Bell Pepper Stuffed with Edamame and Avocado
Cheesy Polenta with Kale, Butternut Squash, and Pepitas
Buddha Bowl with Root Vegetables
VegaBurger Patties with Black Beans and Edamame
Barley Bowl with Cranberries and Walnuts
Sweet Pineapple Brown Rice
Vegan Chili
Fully Loaded Sweet Potatoes
Whole-Grain Pasta with Sun-Dried Tomatoes, Olives, and Broccoli
Chickpea Masala
Sweet Potato and Peanut Stew
Cabbage and Mushroom Ragout
Plantain Boats
Chapter 6 Snacks, Sides, and Desserts
Olive Kabobs
Crunchy Veggies with Peanut Sauce
Salsa with Mushrooms and Olives
Watermelon with Coconut-Lime Yogurt
Baby Potatoes with Dill, Chives, and Garlic
Green Beans with Almonds
Spicy Carrots with Coriander
Flavorful Brown Rice Pilaf
Homemade Applesauce with Raisins and Nuts
Thick and Chewy Oatmeal and Cherry Cookies
Caramelized Banana with Yogurt and Toasted Coconut
Almond Truffles with Toasted Coconut
Homemade Caramel with Dates and Peanut Butter
Baked Pear with Muesli
Chapter 7 Staples, Sauces, and Condiments
Sweet Peanut Butter Dipping Sauce
Simple Homemade Muesli
Rice Vinegar and Sesame Dressing
Spicy Tomato and Pepper Sauce
Everything but the Bagel and Salt Mix
Flavorful Vegetable Broth
Creamy Chimichurri Sauce
Smoked Cashew Cheese Spread
Mango Salsa
Roasted Bell Pepper Wedges
Cilantro Chutney
Chickpea Hummus with Roasted Bell Peppers
Kalamata Olives and White Bean Dip
Chipotle Relish
Measurement Conversions
References
Acknowledgments
About the Authors

Citation preview

Copyright © 2021 by Rockridge Press, Emeryville, California No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608. Limit of Liability/Disclaimer of Warranty: The Publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the Publisher is not engaged in rendering medical, legal, or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the Publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization, or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the Publisher endorses the information the individual, organization, or website may provide or recommendations they/it may make. Further, readers should be aware that websites listed in this work may have changed or disappeared between when this work was written and when it is read. For general information on our other products and services or to obtain technical support, please contact our Customer Care Department within the United States at (866) 744-2665, or outside the United States at (510) 253-0500. Rockridge Press publishes its books in a variety of electronic and print formats. Some content that appears in print may not be available in electronic books, and vice versa. TRADEMARKS: Rockridge Press and the Rockridge Press logo are trademarks or registered trademarks of Callisto Media Inc. and/or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Rockridge Press is not associated with any product or vendor mentioned in this book. Interior and Cover Designer: Michael Cook Art Producer: Sue Bischofberger Editor: Marjorie DeWitt Production Editor: Emily Sheehan Production Manager: Riley Hoffman Photography © 2021 Hélène Dujardin; food styling by Anna Hampton. Marina Savelyeva’s author photo courtesy of Irina Popa/IrinkArt-Photo; Viktoria Waite’s author photo courtesy of Stanley Houhel. ISBN: Print 978-1-64876-947-4 | eBook 978-1-64876-275-8 R0

This book is dedicated to every person who wants to start a plant-based lifestyle and improve their quality of life.

Contents Introduction

Chapter 1 Losing Weight on a Plant-Based Diet Chapter 2 The 28-Day Plan Chapter 3 Breakfast and Smoothies Plantains with Black Beans and Avocado Breakfast Parfait with Coconut and Cacao Chia Seed and Raspberry Pudding Buckwheat Porridge with Cherries and Almonds Acai Fruit and Grains Bowl Fresh and Juicy Fruit Salad Banana and Oat Muffins Steel-Cut Oats with Cranberries and Nuts Avocado Toast with Radishes and Dill Sunflower Seed Toast with Cinnamon and Banana Millet Porridge with Pumpkin and Cinnamon Mango, Pineapple, and Spinach Smoothie Banana-Date Shake with Oats Pineapple-Banana Tropical Delight

Chapter 4 Soups, Salads, and Handhelds Coconut and Ginger Spicy Soup Potato, Leek, and Garlic Soup

Beet and Cabbage “Borscht” Vegetable Barley Soup with Mushrooms and Tomatoes Green Pea Soup with Carrots and Potatoes Tangerine and Purple Cabbage Salad Red Beet Salad Refreshing Salad with Turnips, Apples, and Carrots Chickpea Salad with Vegetables Quinoa Tabouli Fresh and Crunchy Spring Rolls Seaweed and Vegetable Bites Sandwich with Hummus and Vegetables Lettuce Wraps with Chipotle Relish Mini Tacos with Cabbage

Chapter 5 Main Meals Zucchini with Red Beans and Tomatoes Quinoa, Bean, and Olive Dip Wrap Mason Jar Rice and Vegetables Vegetable “Poke” Bowl Plant-Based Charcuterie Board Red Bell Pepper Stuffed with Edamame and Avocado Cheesy Polenta with Kale, Butternut Squash, and Pepitas Buddha Bowl with Root Vegetables

VegaBurger Patties with Black Beans and Edamame Barley Bowl with Cranberries and Walnuts Sweet Pineapple Brown Rice Vegan Chili Fully Loaded Sweet Potatoes Whole-Grain Pasta with Sun-Dried Tomatoes, Olives, and Broccoli Chickpea Masala Sweet Potato and Peanut Stew Cabbage and Mushroom Ragout Plantain Boats

Chapter 6 Snacks, Sides, and Desserts Olive Kabobs Crunchy Veggies with Peanut Sauce Salsa with Mushrooms and Olives Watermelon with Coconut-Lime Yogurt Baby Potatoes with Dill, Chives, and Garlic Green Beans with Almonds Spicy Carrots with Coriander Flavorful Brown Rice Pilaf Homemade Applesauce with Raisins and Nuts Thick and Chewy Oatmeal and Cherry Cookies Caramelized Banana with Yogurt and Toasted Coconut

Almond Truffles with Toasted Coconut Homemade Caramel with Dates and Peanut Butter Baked Pear with Muesli

Chapter 7 Staples, Sauces, and Condiments Sweet Peanut Butter Dipping Sauce Simple Homemade Muesli Rice Vinegar and Sesame Dressing Spicy Tomato and Pepper Sauce Everything but the Bagel and Salt Mix Flavorful Vegetable Broth Creamy Chimichurri Sauce Smoked Cashew Cheese Spread Mango Salsa Roasted Bell Pepper Wedges Cilantro Chutney Chickpea Hummus with Roasted Bell Peppers Kalamata Olives and White Bean Dip Chipotle Relish Measurement Conversions References Acknowledgments About the Authors

Introduction We are thrilled to join you on this journey of a healthy, plant-based diet. As two friends and colleagues, we love sharing our knowledge and passion for nutrition and dietetics. We were both born in eastern Europe, and while we have different educational backgrounds, we complement each other and have a common passion for healthy eating. We are excited to bring our extensive background and experience to you so that you can reap the benefits of our knowledge. Of all the diet trends and fads we’ve seen over the years, a plant-based diet is one of the healthiest. It can fit anybody’s lifestyle and is the most effective way to lose weight. Whether you decide to be 100 percent plantbased or mostly plant-based, this book can be a great source for you. Over the years as we’ve experimented with cooking plant-based ingredients, we’ve been amazed by the wealth of nutrients our planet has to offer. We have had so much fun exploring new foods, recipes, and spices. Eating healthy and gaining nourishment from plant-based food is an extremely rewarding feeling. It can be a challenge to start a plant-based diet and lose weight, but we are here to help you. There are numerous myths and misconceptions with regard to plant-based diets, and we’re here to provide a clear story of what’s real. One myth is that moving to a plant-based diet is expensive. We will show you how to make this move without having to spend any more money on groceries than you typically would. This book will share with you the right foods to eat and the proper serving sizes in order to lose weight. We’ve created shopping lists for you to make the process even easier and to save you time and money. We’ve also included a 28-day meal plan to show you how to pull these foods together for

the most nutritional benefit and to keep you feeling full in your weight-loss journey. The main thing to know is that a balanced and healthy diet consists mainly of fruits, vegetables, beans, nuts, and legumes. When you follow a healthy plan, weight loss will be the outcome. And there is so much more to gain—you’ll also feel better, sleep better, and have more energy! Changing your diet takes time. Be patient and kind to yourself as you take this journey. And don’t forget to enjoy the healthy, flavorful food we’ve shared with you.

Chapter 1 Losing Weight on a Plant-Based Diet Losing weight and trying a new lifestyle is hard, but there is help. Adopting a new diet can be challenging, but this change is for the best because of the long-term health and sustainability benefits. On an individual level, this plant-based approach will greatly improve your overall well-being, health, and longevity. And for the earth, a plant-based diet is more sustainable because it requires fewer natural resources. In fact, according to an article in Environmental Research Letters, “. . . shifting away from animal-based foods could add up to 49 [percent] to the global food supply without expanding croplands.” This book is packed with valuable advice, delicious recipes, and useful tips that will make the journey to a plant-based lifestyle smooth and easy. Follow these guidelines and enjoy feeling the mental and physical benefits while having fun learning new recipes.

Get Healthy by Eating Plants Plant-based eating is the most effective way to lose weight and get healthy. On this diet, fewer calories are eaten, you feel full longer, and the health benefits are extensive. A plant-based eating plan is not simply another fad diet but rather a lifestyle change. Making changes is not easy, but understanding the benefits and feeling the positive effects will help. The benefits are vast and include: IMPROVED DIGESTION. Fiber from plants supports the growth of beneficial bacteria and the production of short-chain fatty acids that play an important role in maintaining a healthy gut. STRENGTHENED IMMUNE SYSTEM. There are many essential nutrients such as phytochemicals, vitamins, and minerals in plants that are beneficial for immunity. Plants typically contain these nutrients in higher amounts than other foods. HEART HEALTH. Lowering your intake of cholesterol and most saturated fats means healthier blood vessels and a lower risk of heart disease and stroke, which can contribute to longevity. Certain types of fiber (such as the viscous, gel-forming fiber found in oat products, barley, and legumes) are found to lower total cholesterol and are therefore beneficial in decreasing the risk for cardiovascular disease. LOWER RISK OF CANCER. A plant-based meal plan is full of phytonutrients and antioxidants, which may help prevent or reduce cancer risk. In fact, the American Institute for Cancer Research published a recommendation stating that “scientific evidence shows that eating mostly plant-based foods—whole grains, vegetables, fruits, and beans—plays a big role in preventing cancer.”

INCREASED SATIETY. Diets based on vegetables, legumes, fruit, and grains are full of healthy fats, moderate in protein, and rich in carbohydrates, which are an essential source of energy and fiber. These foods are low calorie and energy dense and contribute to feeling full. This fiber also improves glycemic control by reducing nutrient absorption and delaying gastric emptying, making it beneficial for those with diabetes. Diet and lifestyle change isn’t easy, but this book is packed with valuable advice, delicious recipes, and useful tips that will make the journey smooth and rewarding.

What Do We Mean by Plant-Based? There are a variety of ways to define plant-based. According to the Association of UK Dietitians, “a plant-based diet is based on foods derived from plants, including vegetables, whole grains, legumes, nuts, seeds, and fruits, with few or no animal products.” This book will follow the tenets of whole foods, plant-based (WFPB) eating, which means no animal products, only unprocessed and minimally processed foods, and zero added salt, oil, and refined sugars (also known as SOS). What is meant by unprocessed or minimally processed foods? Unprocessed foods are foods that remain primarily in their original state and have undergone only minor modifications like washing and cutting. Minimally processed foods are foods that have been processed in a way that does not fundamentally change the food. A few examples include canned beans with no added salt, frozen vegetables, toasted nuts, and plant-based milks or yogurts. Certainly, this can feel like a drastic shift from your usual dietary habits, but this book is designed to show that eating a WFPB diet can be easy, tasty, and joyful.

Foods to Love

There are numerous foods to be enjoyed on a WFPB diet, including: WHOLE GRAINS AND STARCHY VEGETABLES. A great source of carbohydrates that provides fiber, fullness, and reduced cholesterol while improving gut health. This includes brown rice, rolled or steel-cut oats, quinoa, farro, potatoes, sweet potatoes, corn, and peas. BEANS AND LEGUMES. A great source of protein on a plant-based diet. Not only do they help keep you full and satiated so you don’t feel the need to overeat, but studies have also shown that eating more legumes like black beans, chickpeas, and lentils can lower blood pressure and blood sugar and reduce the risk of heart disease. FRUITS AND BERRIES. Full of fiber, phytonutrients, vitamins, and antioxidants. Choose from a variety of fruits like melons, bananas, plantains, apples, pears, mangos, pineapple, grapes, and others. For berries, consider raspberries, strawberries, blueberries, blackberries, and cranberries. CRUCIFEROUS VEGETABLES. Low-calorie foods rich in folate; vitamins C, E, and K; and fiber and protect against certain types of cancer. These include broccoli, cauliflower, Brussels sprouts, cabbage, and arugula. LEAFY GREENS. These are an excellent source of fiber and a good source of vitamins A and C. Dark, leafy greens contribute vitamin K to the diet. These are spinach, kale, lettuce spring mix, and so on. NON-STARCHY VEGETABLES. Great low-calorie and highly nutritious foods that provide vitamins, antioxidants, and phytochemicals. These include carrots, beets, tomatoes, cucumbers, zucchini, squash, and many more. AROMATICS AND HERBS. These are edible plants or parts of plants used to add flavor to dishes. They will help you develop healthy eating habits with less salt, sugars, and fats. Incudes things such as onion, garlic, fenugreek, ginger, chives, dill, parsley, cilantro, thyme, oregano, marjoram, basil, lemongrass, tarragon, and so on.

MUSHROOMS. Mushrooms are great for the gut microbiome. Some mushrooms are a good source of vitamin D (which must be stated on the label). Varieties include portabella, shiitake, porcini, and oyster. SPICES. Some spices, such as turmeric and ginger, contribute antiinflammatory properties to meals, and some are primarily used for enhancing flavor and aroma. Commonly used spices in this book are chilies, paprika, cayenne pepper, turmeric, red pepper flakes, black pepper, cloves, and coriander.

Foods to Limit We suggest consuming the following foods in moderation because of their higher fat or salt content. NUTS AND SEEDS. High-calorie and high-fat foods. These include pecans, walnuts, almonds, pine nuts, cashews, hazelnuts, chia seeds, sesame seeds, pepitas, and many others. It also includes nut and seed butters such as peanut butter, almond butter, sunflower butter, and tahini. Make sure you buy nut and seed butters that do not include salt, sugar, or vegetable oils. Also, drain the separated oil when you open the nut butter jar. MINIMALLY PROCESSED FOODS. Many processed foods have additives and undesirable ingredients such as preservatives, food dyes, and sweeteners. Choose whole-grain breads that are high in fiber and low in sodium with only a few ingredients, whole-grain tortillas, whole-grain pasta, and tofu. UNSWEETENED PLANT-BASED MILKS AND BEVERAGES. These foods fall under minimally processed foods and contain preservatives, flavoring ingredients, and sometimes emulsifiers. Use soy, almond, cashew, coconut, flax, and oat beverage alternatives. It is important to know that coconut milk in the carton has fewer calories than canned coconut milk and is usually called coconut milk alternative or coconut beverage. Canned coconut

milk is also called full-fat coconut milk, as it is high in saturated fat and calories. Limit usage of canned coconut milk or buy coconut milk packaged in cartons. Choose plant-based milks and beverages that contain no added sugar and that contain at least 30 to 40 percent of your daily value of calcium. SWEETENERS. High in calories but low in nutritional value. Sweeteners include maple or agave syrup, and molasses. OLIVES. High in fat and sodium. Choose from black, green, or Kalamata. There are no salt-free olives as natural olives are very bitter, so use lowsodium olives and only consume a few per day. BROTH. Store-bought broth is typically high in sodium, so use our recipe for Flavorful Vegetable Broth to make your own. If using store-bought broth, choose low-sodium or salt-free vegetable broth. VEGAN PROCESSED. These foods include meat alternatives, packaged snacks, vegan ice cream, and vegan mayonnaise. ANIMAL PRODUCTS. These are all the products that come from animals such as poultry, fish, seafood, eggs, milk, dairy products, cheese, honey, and gelatin.

GOING SOS-FREE IS KEY All recipes in this book are SOS-free: no added salt, oil, or refined sugars. This can seem intimidating, but those additives are not needed for tasty and flavor-filled meals! Cutting these items from a diet is important to achieving weight loss. Going SOS-free is not as hard as it seems. For some people, the idea of a diet without salt or sugar may seem difficult or even impossible. The best way to tackle this is to address bad habits. For example, the addition

of salt is often done out of habit rather than a matter of taste as evidenced by the fact that many people salt food before even trying it. The key to success is knowing how to add in the flavor. One example is vegetable preparation. Vegetables can be cooked without oil or with vegetable broth. Add sweetness to meals by adding fresh, dried, or frozen fruits, or add avocado or nut butter to make recipes creamy and full of flavor. Try freshly squeezed fruit juices such as orange, lime, and lemon juice instead of oil for cooking or use these same juices as a dressing on salads and bowls. This book will show you all the ways to add flavor!

Supplementation It is strongly suggested that supplementation be added to a plant-based diet if this is a long-term change. It is sometimes assumed that all nutrients can come from food. However, it’s difficult to know if the amount of food being eaten is in fact providing all the necessary nutrients. For this reason, it’s wise to add multivitamins with minerals to a diet. It’s also a great safety measure since it’s often impossible to know if a specific vitamin is running low in the body. In addition to taking a multivitamin, adding vitamin B12 would be the next recommendation because it’s difficult to get this vitamin from food in a plant-based diet. B12 comes in several forms—oral, sublingual, nasal spray, and injections—so choose what works best. According to the Academy of Nutrition and Dietetics, “Vegans need reliable sources of vitamin B12, such as fortified foods or supplements.” Lastly, consider adding calcium supplements if 2 to 3 servings of calcium-fortified foods or beverages are missing from your daily diet. Typically, one serving is one cup of plant-based milk or plant-based yogurt. Only bone density scans can indicate how much calcium is in your bones, so it is difficult to track and monitor. For people taking steroid medications or

an antacid medication, decreased absorption of calcium is a concern, so calcium supplementation is highly recommended. As always, it’s important to consult with your doctor before taking any new supplements. What’s listed here are recommendations to be discussed with a healthcare professional before beginning any supplement.

Your Weight Loss Journey This section will show you how to successfully lose weight on a plant-based diet.

Understand Calories and Nutrient Density Many still believe that they cannot lose weight because of genetics, hormonal issues, and other concerns; however, most of the time weight loss isn’t achieved because more calories are being consumed than burned. There is a common thought that if the last meal is eaten before 6 p.m. or if only two meals are eaten per day, weight loss will occur. But it all comes down to calories in and energy used. If calories consumed in a day are more than the calories our body burned, the extra will be stored and converted to fat. It’s also important to understand that not all calories are created equal, so it’s recommended that one choose nutrient-dense foods. Nutrient density is the amount of nutrients, vitamins, minerals, phytochemicals, fiber, and protein a person gets from the calories consumed. Plant-based foods are typically the most nutrient dense and will maintain the satiety feeling longer, meaning less food is eaten in a day. The recipes in this book are nutrient dense; full of fiber, protein, antioxidants, and phytonutrients; and low in fat. The Academy of Nutrition and Dietetics strongly recommends 1,200 to 1,500 calories per day for women and 1,500 to 1,800 calories per day for men for weight loss. A calorie counter calculator is incredibly helpful in managing calorie intake. The U.S. Department of Agriculture (USDA) has a website called MyPlate.gov. Look for MyPlate Plan, which provides a calorie

calculator. After you input your age, height, weight, gender, and activity level, the calculator will tell you the number of daily calories needed to maintain or lose weight. Check out the MyFitnessPal website and app for an additional source on estimated calories for weight loss. It is beneficial to track calories especially at the beginning of a weight loss journey because it helps improve awareness of everything eaten in a day. People often forget to track calories from foods that seem insignificant but add up quickly, such as coffee creamers and dressings. While it’s important to be aware of and gain insight into eating patterns, it’s not recommended that calorie tracking continue forever as it can create a constant anxiety over food—both eating it and tracking your meals. It is helpful to learn how to read nutrition labels. Based on research in working with consumers, the Food and Drug Administration (FDA) has restructured nutrition facts labels to make them easier to understand. To learn more about understanding labels, visit FDA.gov. One last thing to be aware of is that alcohol has calories, too. A nutrition facts label is often not listed on alcoholic beverages, so know that a typical glass of wine or beer contains about 100 to 150 calories, and some cocktails can contain up to 700 calories! While restaurant menus often include calorie amounts, this information is rarely seen on the bar menu. When trying to lose weight, it’s best to avoid alcohol.

Control Your Portions It is especially important to control portions and limit high-calorie items when trying to lose weight, even with a plant-based diet. One way to help is to use measuring cups, measuring spoons, and a food scale. Also, keep in mind that even though some foods are considered healthy, they may still be high in calories. For example, a large portion of nuts can be 600 to 700 calories, so eating this many could throw off a daily caloric intake goal. Also, watch the consumption of fruit juices as they are full of sugar. It takes four to

six oranges to make one glass of orange juice. One glass of freshly squeezed orange juice can be up to 180 to 270 calories, which is a lot on a 1,200calorie-per-day diet. Only non-starchy vegetables (such as artichokes, asparagus, bell peppers, spinach, and many more) can be consumed in excess and without calorie tracking because they contain almost no calories but lots of nutrients. The following illustration outlines the best way to estimate calories. SERVING SIZES FOR COMMON PLANT-BASED FOODS Fist (¾ cup)

Brown rice (150 calories) Whole-grain pasta (150 calories) Potatoes (150 calories)

Palm (4 ounces)

Berries (45 calories)

Handful (1 ounce)

Nuts (170 calories) Dried fruits (100 calories)

Thumb (1 ounce)

Nut butters (190 calories) Avocado (45 calories)

Create Healthy Habits, Set SMART Goals Recognizing and being mindful of bad habits is important so that they can be avoided in the future. Some of the most common bad habits are eating fast food, not cooking at home, and eating with distractions. The most effective way to avoid those bad habits is to replace them with new and healthy habits. Learning new cooking skills is a great way to do this. New cooking skills will allow for a forward-looking approach to weight loss goals. A successful weight loss journey will be easier to achieve when specific goals are set. Having goals provides a framework for long-term success rather than a plan for a crash diet that is not sustainable. One great method for setting long-term goals is to set goals that are SMART: Specific, Measurable, Attainable, Relevant, and Time-based. To begin, set a reasonable weight loss goal and determine how you will measure it. A scale is probably the best tool for measuring, but it’s recommended that it not be used every day because taking daily weight is not an indication of true progress, and it can cause mental stress. Daily fluctuations will occur because of hormones, fluid balance, food you ate the day before, and many other factors. Look instead at trends over a few days or a week. It’s the progress over time that needs to be measured. If a scale isn’t available, measuring and monitoring chest, waist, and hip circumference is an alternative. In setting goals, remember to look ahead at a calendar and plan for anything that may impact progress, such as a vacation or a party. Also, don’t

compare yourself to other people because everyone’s circumstances and body mechanics differ. Lastly, set realistic milestone deadlines. An example of a SMART weight loss goal would be to lose 20 pounds in six months by walking three miles every day and eating only plant-based meals at no more than 1,500 calories per day. The priority is to focus on the long-term goal of lasting weight loss and avoiding crash diet approaches that result in unsustainable weight loss. Lastly, it’s okay to have bad days—everyone does. The key is to not turn a bad day into a bad week!

MOVE MORE, STRESS LESS Weight loss while on a plant-based diet will be maximized when a holistic approach is taken. Here are a handful of tips on how to increase exercise and make good lifestyle changes. EXERCISE It is much easier to continue activities that are fun rather than forcing something that isn’t enjoyable. Here are some tips for adding more activity into the day: Weights. Wear ankle weights, wrist weights, or a weight vest throughout the day. Interval training. Enhance cardiovascular benefits and weight loss through interval training. Interval training is alternating short bursts (30 seconds) of intense activity with longer intervals (2 minutes) of less intense activity. For example, on a walk, add several 30-second bursts of running.

Walk. If activity needs to remain light, consider walking 10,000 steps a day as a goal. Motivation. Find that main motivator to move. Recruit a friend or family member to go jogging with you or find a fitness center or community exercise group that you really enjoy. YouTube is also a great source for free exercise videos. MENTAL HEALTH AND WELLNESS Mental health impacts overall well-being. Find a way to carve out 15 to 30 minutes every day and then dedicate that time to focusing on mental health. Try these tips for adding wellness and work–life balance to your lifestyle: Mindfulness. There are numerous apps available for guided meditations or mindful eating programs. Read articles or watch videos about stress management and mindfulness. Sleep. Restful sleep is especially important for weight loss. To accomplish this, go to bed at the same time every night, turn off all digital devices 30 to 60 minutes before sleep, avoid stressful conversations before bed, and have a quiet bedroom without clutter. While sleep duration varies over a life span, it’s recommended that adults get seven to nine hours a night. Relax. Relax with an Epsom salt bath or a bath with essential oils.

Stocking Your Plant-Based Kitchen There are a few essential food items, kitchen tools, and appliances needed to make the recipes in this book. The items in the following lists will make this journey easier.

Pantry and Counter •

Beans: a variety of canned beans with no added salt

•

Cocoa powder, no added sugar

•

Coconut, shredded

•

Dijon mustard

•

Dried fruits with no added sugar: raisins, sultanas (golden raisins), and Medjool dates

•

Nut butter: The ingredients should be only nuts—no hydrogenated fats, preservatives, sugar, or salt. When opening a new container of nut butter, drain the separated oil at the top.

•

Nutritional yeast

•

Nuts: walnuts, pecans, almonds, pine nuts, and cashews

•

Olives, reduced sodium

•

Pasta: whole-wheat rigatoni

•

Seeds: black and white sesame seeds, chia seeds, ground flaxseed, pepitas, and poppy seeds

•

Spices: garlic powder, onion powder, paprika, smoked paprika, coriander, thyme, red pepper flakes, cayenne pepper, and chipotle chili powder

•

Tomatoes: diced and crushed, with no added salt

•

Vinegars: balsamic, rice, and white

•

Whole grains: wild rice, quinoa, pearl barley, rolled oats

Refrigerator and Freezer •

Frozen vegetables: asparagus, broccoli, cauliflower, edamame, and green beans

•

Frozen minced garlic (do not buy minced garlic in the jar as it doesn’t have much flavor)

•

Frozen fruit: mango, pineapple, a variety of berries

•

Plant-based milk alternatives and yogurts

Essential Equipment •

Baking sheets

•

Blender

•

Cutting board

•

Food processor

•

Food scale

•

Garlic mincer (optional)

•

Measuring cups and spoons

•

Mixing bowls (small, medium, large)

•

Nonstick foil or parchment paper

•

Plastic wrap

•

Pots and pans with lids (various sizes)

•

Set of knives

•

Storage bags

•

Utensils: mixing spoons, spatula, tongs, whisk

What to Expect Moving to a plant-based diet will bring physical changes including changes in bowel habits. This is normal and due to the high fiber content in plants. In addition, some vegetables create more gas when digested than others, so start with small amounts of beans, Brussels sprouts, broccoli, cabbage, cauliflower, and asparagus. If excessive bloating or gas arises, try an overthe-counter alpha-galactosidase enzyme supplement (available in both brandname and generic versions). It may take some time for the digestive system to adjust and adapt, but this is normal.

Due to the shift in calorie intake, hunger may be experienced at times for the first few weeks, but this will subside. Snacking on low-calorie items can be helpful. Choose low-calorie snacks like fruits and vegetables and plantbased yogurt with no added sugar. If committed, a plant-based diet will lead to weight loss. The key is consistency. While this book is a road map, bumps can be expected, and that’s okay. When that happens, get back on track with the plan. Be mindful of portion sizes and avoid overeating by eating slowly. While eating, pay attention to chewing slowly and avoid distractions from the phone, television, and conversations. Start small with achievable goals. The more restrictions at the beginning, the harder it will be for the body to adjust and sustain the change. Celebrate the small victories along the way, but never reward with food. One step at a time is the best approach, and small achievements over time add up to great outcomes.

About the Recipes All the recipes in this book are made with plant-based ingredients only, mostly wholesome ingredients, and multiple spices to create the variety of flavors and aromas. To prevent overconsumption, many of the recipes are under 450 calories per serving, and recipes for snacks, sides, desserts, and staples are often under 250 calories per serving. As promised, all recipes are made without added salt, sugar, and oil. To make things simple and achievable, the recipes were intentionally kept basic with a limited number of ingredients, limited prep and cook times, and utilizing only easily accessible foods and spices. The following designations or tips accompany each recipe: PREP AND COOK TIMES. Each recipe includes the time needed to prepare the ingredients and the time needed for cooking. If a recipe does not need to be cooked, no cook time is listed.

SERVING SIZE. Lists how many portions the recipe prepares. Many recipes yield multiple portions that will be used for leftovers in the meal plan. LABELS. Each recipe includes labels for quick and easy reference. These labels are extra low calorie, 5-ingredient, one-pot, and 30 minutes or less. The extra low calorie label designates main meal recipes that are under 200 calories per serving and side, snack, and dessert recipes that are under 150 calories per serving. INGREDIENTS. A list of the ingredients needed is included with each recipe. COOKING TIP. Tips are included as a way to make a dish even easier to prepare. A tip may include something to make ahead of time, further illuminate a step in the recipe method, or provide prep help for working with an ingredient. SWAP IT. This is a tip for swapping out harder-to-find ingredients for something more accessible, swapping out ingredients for a different twist on the dish, or swapping out ingredients to make the recipe allergen-free in some way. FLAVOR BOOST. A tip for adding extra flavor without adding extra calories and still sticking to SOS-free rules.

VEGETABLE “POKE” BOWL

Chapter 2 The 28-Day Plan The following 28-day meal plan is designed for one person. It satisfies daily nutritional needs and is practical and easy to implement. The goal is to get started by making things easy and efficient. To assist, a shopping list has been provided for each week, and the meal plan is arranged to optimize overlapping ingredients between recipes. As a way to save time, feel free to double the recipes to be used another day. Note that in the beginning of this plan, groceries may be a bit more expensive than in the remainder of the plan because of the pantry staples needed to get started.

About the Plan The meal plans in this book are organized by week, day, and meal type: breakfast, lunch, and dinner. These meal plans are designed for one person consuming an average of 1,200 to 1,500 calories per day. Feel free to add additional snacks like vegetables, fruits, mushrooms, or plant-based dairy alternatives to get additional calcium, vitamin B12, or vitamin D. Cooked foods that are prepared ahead of time can be stored in an airtight container in the refrigerator for up to three days. Spices have a shelf life of about two to three years because they lose potency and aroma with age. Dried foods can last 6 to 12 months in a pantry. Look closely at the meal plan and recipes to determine ahead of time if there are item substitutions that need to be made. Lastly, to keep the start of this journey simple and smooth, there are a few kitchen setup steps recommended: •

Clean the refrigerator; throw out old food and wipe down all shelves and drawers.

•

Check that all the necessary equipment and utensils are available and easy to reach.

•

Cross-check the provided shopping lists against the items in the refrigerator and pantry to eliminate purchasing anything you already have.

•

Check expiration dates and replace with new products as needed.

Sticking to this plan may be a challenge with regard to parties and other events, so think ahead of time about how best to handle those situations. It’s okay to skip a meal from the plan, but when possible, try to eat before an event. If you do have to skip a meal, the key will be to get back on the plan immediately with the next meal.

WHAT ABOUT SNACKS AND DESSERTS? These meal plans do not include snacks and desserts because the focus is on the core meals as a way to jump-start this weight loss journey. Snacks can have a role in a healthy and balanced diet if they are the right snacks. In fact, healthy snacks are recommended as a way to get additional nutrients and help fight hunger. We suggest including at least two servings of plant-based dairy alternatives fortified with calcium per day. Add berries or muesli to your plant-based yogurt or kefir and include low-calorie snacks like raw vegetables. Desserts should not be eaten every day, but once in a while is okay. If the ingredients are not available to make one of the dessert recipes in this book, a snack bar can work in a pinch. Be sure that the snack bar doesn’t contain added sugars and is between 100 and 150 calories. Another great option is sugar-free dark chocolate, which is rich in antioxidants and releases endorphins.

Week 1 Welcome to week 1. With this week’s meal plan, the meals are either nocook or made from leftovers to help save time. Utilize the weekends to make extra servings for the upcoming week. In the beginning, salt and sugar cravings may appear, but these will go away in a day or two. When you see an asterisk next to a recipe in the meal chart, this means a portion of the recipe will be used as leftovers for another day in the meal plan. Breakfast

Lunch

Dinner

Chia Seed and Raspberry Pudding*

Sandwich with Hummus and Vegetables

Quinoa Tabouli*

Sunflower Seed Toast with Cinnamon and Banana

Leftover Quinoa Tabouli

Vegetable “Poke” Bowl

Leftover Chia Seed and Raspberry Pudding

Sandwich with Hummus and Vegetables

Vegetable “Poke” Bowl

THURSDAY

Banana-Date Shake with Oats

Chickpea Salad with Vegetables

Vegetable Barley Soup with Mushrooms and Tomatoes*

FRIDAY

PineappleBanana Tropical Delight

Chickpea Salad with Vegetables

Plant-Based Charcuterie Board

SATURDAY

2 Banana and Oat Muffins*

Cheesy Polenta with Kale, Butternut Squash, and Pepitas*

Leftover Vegetable Barley Soup with Mushrooms and Tomatoes

SUNDAY

2 leftover Banana and Oat Muffins

Leftover Vegetable Barley Soup with Mushrooms and Tomatoes

Leftover Cheesy Polenta with Kale, Butternut Squash, and Pepitas

MONDAY

TUESDAY

WEDNESDAY

Shopping List

PRODUCE Apple (1) Arugula (1 bunch) Avocados (5) Baby carrots, 2 (8-ounce) bags Bananas, medium (4) Basil, fresh (1 bunch) Butternut squash (1) Celery (1 bunch) Cilantro, fresh (1 bunch) Cucumbers, Persian (3) Dill, fresh (1 small bunch) Fennel (1 bulb) Garlic (1 head) Grapes (2 ounces, or about 10 grapes) Jalapeño pepper, fresh (1) Kale, shredded (1 bunch) Lime (1) Mango, ripe (1) Microgreens (1 small bag) Mint, fresh (1 bunch) Mixed greens (1 small bag) Mushrooms, sliced, 2 (8-ounce) packages Parsley, fresh (1 bunch) Pineapple, fresh (1) Onions, red (5) Raspberries, fresh (12 ounces)

Red bell peppers, large (3) Rosemary, fresh (1 small bunch) Scallions (1 bunch, both white and green parts can be used) Strawberries, fresh (1 quart) Tomatoes, medium (4) REFRIGERATED OR FROZEN Almond milk, unsweetened, plain or vanilla, 1 (32-ounce) carton Cashew milk yogurt, unsweetened, 1 (5.3-ounce) cup Hummus, no salt added, 1 (8-ounce) container PANTRY Baking powder Baking soda Bay leaves Black pepper, freshly ground Black peppercorns Chipotle chili powder Cinnamon, ground Cumin seeds Garlic powder Maple syrup Red pepper flakes Smoked paprika Thyme, dried OTHER Almond butter, no added sugar, 1 (12-ounce) jar

Almonds, whole, toasted, no added salt, 1 (16-ounce) bag Applesauce, unsweetened, 1 (23-ounce) jar Barley, pearled, uncooked, 1 (16-ounce) bag Chia seeds, 1 (12-ounce) bag Chickpeas, no added salt, 2 (15-ounce) cans Coconut flakes, toasted, 1 (8-ounce) bag Coconut milk, unsweetened, 2 (13.5-ounce) cans Dates, Medjool, 1 (8-ounce) box Edamame, cooked, 1 (12-ounce) bag Flaxseed, ground, 1 (8-ounce) jar Lemon juice, 1 (4.5-ounce) bottle Nori seaweed 1 (10-sheet) package Oats, quick rolled, 1 (18-ounce) container Olives, large, low sodium or no added salt, 1 (8-ounce) jar Peanut butter, no added sugar or salt, 1 (12-ounce) jar Pecans, toasted and chopped, no salt added, 1 (8-ounce) bag Pepitas, no salt added Polenta, uncooked, 1 (18-ounce) bag Quinoa, uncooked, 1 (16-ounce) bag Raisins, 1 (8-ounce) box Rice, brown basmati, uncooked, 1 (16-ounce) bag Sunflower butter, no added sugar or salt, 1 (12-ounce) jar Sunflower seeds, no added salt, 1 (3.5-ounce) bag Tomatoes, diced, no added salt, 1 (15-ounce) can Whole-grain bread (1 loaf) Whole-grain crackers, no added salt, 1 (16-ounce) box Whole-wheat flour, 1 (5-pound) bag

Prep Ahead There are several things that can be prepared ahead to help save time. These include: Hummus. Leftover hummus can be eaten as a snack or added to the charcuterie board for dinner on Friday. Chia Seed and Raspberry Pudding. Prep the day before to save time in the morning or make extra and use it as a dessert or snack. Quinoa and brown rice. Cooking these items ahead of time will make it super easy to prepare the Quinoa Tabouli or the Vegetable “Poke” Bowl. Rice Vinegar and Sesame Dressing. This dressing pairs well with the Vegetable “Poke” Bowl or Chickpea Salad with Vegetables and can be made ahead of time and stored in the refrigerator. Banana and Oat Muffins. These muffins are good to make on days off. Use extra muffins for snacks. Flavorful Vegetable Broth. Many of the recipes call for vegetable broth. It’s recommended to make it at home following the Flavorful Vegetable Broth recipe. All necessary ingredients to make this are included in this week’s shopping list. Store the broth in the refrigerator in an airtight container for up to seven days, or freeze it for up to six months.

Week 2 This week the recipes include flavorful tacos, a breakfast parfait, and pineapple rice. If fresh pineapple is available, peel and cut it in small pieces and store it in an airtight container for up to three days, or buy pre-cut or frozen to save time. The Buckwheat Porridge with Cherries and Almonds is recommended for days off as it takes time to cook. Purchase a large container

of plant-based yogurt for the Breakfast Parfait with Coconut and Cacao, snacks, and desserts. Breakfast

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Lunch

Dinner

Breakfast Parfait with Coconut and Cacao

Mason Jar Rice and Vegetables

Mini Tacos with Cabbage

Sunflower Seed Toast with Cinnamon and Banana

Mini Tacos with Cabbage

Mason Jar Rice and Vegetables

Breakfast Parfait with Coconut and Cacao

Chickpea Salad with Vegetables

Sweet Pineapple Brown Rice*

Mango, Pineapple, and Spinach Smoothie

Leftover Sweet Pineapple Brown Rice

Zucchini with Red Beans and Tomatoes*

PineappleBanana Tropical Delight

Leftover Zucchini with Red Beans and Tomatoes

Leftover Sweet Pineapple Brown Rice

Plantain Boats*

Chickpea Salad with Vegetables

Fully Loaded Sweet Potatoes*

Buckwheat Porridge with Cherries and Almonds

Leftover Fully Loaded Sweet Potatoes

Leftover Plantain Boats

Shopping List PRODUCE Arugula (1 bunch) Avocados, medium (4) Bananas, medium (2) Cabbage, purple, shredded (1 head) Cilantro, fresh (2 bunches) Cucumbers, Persian (3) Dill, fresh (1 small bunch) Garlic (1 head) Jalapeño pepper, fresh (1) Limes (3) Mangos, ripe (2) Onions, red (2) Parsley, fresh (1 bunch) Pineapple, fresh (2) Plantains, ripe (3) Red bell peppers, large (2) Scallions (1 bunch, both white and green parts can be used) Spinach, fresh (1 cup) Sweet potatoes, large (2) Tomatoes, medium (4) Zucchini (2) REFRIGERATED OR FROZEN Almond milk, unsweetened, vanilla, 1 (32-ounce) carton

Cashew milk yogurt, unsweetened, 2 (5.3-ounce) cups PANTRY Black pepper Chili powder Coriander, ground Fenugreek, ground Garlic powder Maple syrup Minced garlic, dried Minced onion, dried Onion powder Red pepper flakes Turmeric, ground OTHER Almond flour, 1 (16-ounce) bag Almonds, sliced, no added salt, 1 (8-ounce) bag Black beans, no added salt, 2 (15-ounce) cans Buckwheat groats 1 (16-ounce) bag Cacao nibs 1 (8-ounce) bag Cannellini beans, no added salt, 1 (15-ounce) can Cashews, toasted, no added salt, 1 (8-ounce) bag Cherries, dried, no added sugar, 1 (5-ounce) bag Chickpeas, no added salt, 1 (15-ounce) can Coconut flakes, toasted, 1 (8-ounce) bag Coconut milk, unsweetened, vanilla, 1 (32-ounce) carton Corn tortillas, small (1 package)

Flavorful Vegetable Broth or low-sodium store-bought vegetable broth Kalamata olives, low sodium, pitted, 1 (8-ounce) jar Kidney beans, no added salt, 1 (15-ounce) can Lemon juice, 1 (4.5-ounce) bottle Oats, rolled, 1 (8-ounce) box Pecans, toasted and chopped, no salt added, 1 (8-ounce) bag Raisins, golden, no added sugar, 1 (8-ounce) box Rice, brown basmati, uncooked, 1 (16-ounce) bag Tahini, 1 (8-ounce) jar Tomato paste, no added sugar or salt (1 can)

Prep Ahead This week the prep-ahead list includes: Simple Homemade Muesli. Making this ahead of time is a big time-saver in the morning. Try doubling the recipe, as it also makes a great snack. Flavorful Brown Rice Pilaf. Having this prepared ahead of time will make it easy to assemble the Mason Jar Rice and Vegetables and the Sweet Pineapple Brown Rice recipes. Creamy Chimichurri Sauce. Check the pantry and refrigerator before purchasing the ingredients for this recipe to see if there are enough left over from week 1 to make this sauce.

Week 3 This week is about new flavors and spices used in recipes like Chickpea Masala. Leftover Fresh and Juicy Fruit Salad can be paired with any plantbased yogurt or plant-based kefir for a snack or dessert. For the weekend, there is Steel-Cut Oats with Cranberries and Nuts. Get ready for cooking recipes that require a few additional steps or more time.

Breakfast

Lunch

Dinner

Fresh and Juicy Fruit Salad*

Chickpea Masala*

Buddha Bowl with Root Vegetables

Sunflower Seed Toast with Cinnamon and Banana

Buddha Bowl with Root Vegetables

Leftover Chickpea Masala

WEDNESDAY

Leftover Fresh and Juicy Fruit Salad

Mason Jar Rice and Vegetables

Potato, Leek, and Garlic Soup* and Watermelon with Coconut-Lime Yogurt

THURSDAY

Acai Fruit and Grains Bowl

Leftover Potato, Leek, and Garlic Soup and Crunchy Veggies with Peanut Sauce*

Plant-Based Charcuterie Board

Banana-Date Shake with Oats

Leftover Potato, Leek, and Garlic Soup and Leftover Crunchy Veggies with Peanut Sauce

Red Bell Pepper Stuffed with Edamame and Avocado

Acai Fruit and Grains Bowl

Cabbage and Mushroom Ragout*

Quinoa, Bean, and Olive Dip Wrap

MONDAY

TUESDAY

FRIDAY

SATURDAY

SUNDAY

Steel-Cut Oats with Cranberries and Nuts

Quinoa, Bean, and Olive Dip Wrap

Shopping List PRODUCE Apple (1) Arugula (1 bunch) Avocados, medium (2) Baby bella mushrooms, fresh, 1 (8-ounce) package Bananas, medium (3) Beets, small (2) Blackberries (1 pint) Blueberries (1 pint) Broccoli (1 small head) Cabbage (1 small head) Carrots, 1 (1-pound) bag Carrots, baby, 1 (8-ounce) bag Celery (2 bunches) Cilantro, fresh (1 bunch) Cucumbers, Persian (1) Dill, fresh (1 small bunch) Fennel, fresh (1 bulb) Garlic (2 heads) Ginger, fresh (1-inch piece) Grapes (8 ounces)

Leftover Cabbage and Mushroom Ragout

Jalapeño pepper, fresh (1) Kiwi, ripe (1) Leeks, fresh (1 bunch) Lemon (1) Limes (2) Mango, ripe (1) Microgreens (1 small bag) Mint, fresh (1 small bunch) Mixed greens (1 cup) Onions, sweet, medium (4) Potatoes, Yukon Gold, medium (4) Raspberries (1 pint) Red bell peppers, large (4) Rosemary, fresh (1 small bunch) Scallions (1 small bunch) Strawberries (3 pints) Thyme, fresh (1 small bunch) Tomatoes, medium (2) Watermelon, seedless, small (1) Yam (1) REFRIGERATED OR FROZEN Acai puree, unsweetened, 1 (4-pack) bag Almond milk, unsweetened, vanilla, 1 (32-ounce) carton Coconut milk yogurt, unsweetened, 2 (5.3-ounce) cups Edamame, shelled, frozen, 1 (12-ounce) bag PANTRY

Bay leaves, dried Black pepper Chili powder Chipotle chili powder Cinnamon, ground Cloves, ground Coriander, ground Cumin, ground Garlic powder Ginger powder Maple syrup Minced garlic, dried Minced onion, dried Onion powder Red pepper flakes Sesame seeds, black Sesame seeds, white Smoked paprika Turmeric, ground OTHER Almond butter, no added sugar, 1 (12-ounce) jar Almonds, sliced, 1 (8-ounce) bag Cannellini beans, no added salt, 1 (15-ounce) can Chickpeas, no added salt, 1 (15-ounce) can Coconut milk, unsweetened, 1 (32-ounce) carton Cranberries, dried, 1 (8-ounce) box

Kalamata olives, low sodium, pitted, 1 (8-ounce) jar Lemon juice, 1 (4.5-ounce) bottle Mushrooms, wild, dried, 1 (1-ounce) bag Oats, rolled, uncooked, 1 (18-ounce) box Oats, steel-cut, uncooked, 1 (16-ounce) box Orange juice (1 quart) Peanut butter, no added sugar or salt, 1 (12-ounce) jar Poppy seeds, 1 (2.5-ounce) pouch Quinoa, uncooked, 1 (16-ounce) bag Rice, brown basmati, uncooked, 1 (16-ounce) bag Rice vinegar, 1 (12-ounce) bottle Simple Homemade Muesli Sunflower butter, no added sugar or salt, 1 (12-ounce) jar Sunflower seeds, no added salt, 1 (3.5-ounce) bag Tahini, 1 (8-ounce) jar Tomatoes, crushed, no added salt, 2 (15-ounce) cans Walnuts, chopped and toasted, 1 (8-ounce) bag Whole-grain bread (1 loaf) Whole-grain crackers, no added salt, 1 (8-ounce) box Whole-grain 8-inch tortillas (1 bag)

Prep Ahead This week’s items to prepare ahead include: Brown rice. This is for the Buddha Bowl with Root Vegetables and Mason Jar Rice and Vegetables. Sweet Peanut Butter Dipping Sauce. See here for the recipe. This sauce is used in the Buddha Bowl with Root Vegetables and is also great as a dip for

vegetables. Flavorful Vegetable Broth. See here for the recipe. Make and store this vegetable broth because it will be used in several recipes this week. The necessary ingredients are included in this week’s shopping list. Simple Homemade Muesli. See here for the recipe. This week will also require muesli. If there is none left over from last week, be sure to make a new batch.

Week 4 With week 4 approaching, you should be feeling good. For the weekend, indulge in another hot cereal recipe with the Millet Porridge with Pumpkin and Cinnamon. Try doubling the recipe for the VegaBurger Patties with Black Beans and Edamame as they can be frozen and reheated for future meals. With four weeks completed, it should be easy to develop future meal plans based on the recipes provided. Have fun and experiment! Breakfast

Lunch

Dinner

MONDAY

Avocado Toast with Radishes and Dill

Barley Bowl with Cranberries and Walnuts*

Tangerine and Purple Cabbage Salad*

TUESDAY

Breakfast Parfait with Coconut and Cacao

Leftover Tangerine and Purple Cabbage Salad

Leftover Barley Bowl with Cranberries and Walnuts

Avocado Toast with Radishes and Dill

Chickpea Salad with Vegetables

Whole-Grain Pasta with SunDried Tomatoes, Olives, and Broccoli*

WEDNESDAY

THURSDAY

Banana-Date Shake with Oats

Leftover WholeGrain Pasta with Sun-Dried Tomatoes, Olives, and Broccoli

Sweet Potato and Peanut Stew*

FRIDAY

Breakfast Parfait with Coconut and Cacao

Leftover Sweet Potato and Peanut Stew

Chickpea Salad with Vegetables

SATURDAY

2 Banana and Oat Muffins

Lettuce Wraps with Chipotle Relish

VegaBurger Patties with Black Beans and Edamame* and Spicy Carrots with Coriander*

Millet Porridge with Pumpkin and Cinnamon

Leftover VegaBurger Patties with Black Beans and Edamame and Leftover Spicy Carrots with Coriander

Leftover Sweet Potato and Peanut Stew

SUNDAY

Shopping List PRODUCE Avocado, ripe (5) Bananas, ripe (2) Basil, fresh (1 bunch) Broccoli (1 small head)

Cabbage, purple, shredded (1 head) Cabbage, white, shredded (1 head) Carrots, large (3) Carrots, shredded, 1 (10-ounce) bag Cilantro, fresh (2 bunches) Cucumbers, Persian (3) Dill, fresh (1 small bunch) Garlic (1 head) Ginger, fresh (½-inch piece) Kale, chopped (1 bunch) Lettuce, iceberg (1 head) Lime (1) Onion, red (1) Onions, yellow (2) Orange (1) Parsley, fresh (1 bunch) Radishes, fresh (1 bunch) Red bell pepper, small (1) Scallions (1 bunch, both white and green parts can be used) Sweet potatoes, large (2) Tangerines, large (3) Tomatoes, medium (2) REFRIGERATED OR FROZEN Almond milk, unsweetened, vanilla 1 (32-ounce) carton Cashew milk yogurt, unsweetened, 2 (5.3-ounce) cups Edamame, shelled, frozen, 1 (12-ounce) bag

PANTRY Baking powder Baking soda Black pepper Cayenne pepper Chili powder Chipotle chili powder Cinnamon Coriander, ground Everything but the Bagel and Salt Mix Ginger, ground Maple syrup Red pepper flakes Yellow curry powder OTHER Almond butter, no added sugar, 1 (12-ounce) jar Almonds, sliced, 1 (8-ounce) bag Applesauce, unsweetened, 1 (23-ounce) jar Barley, pearled, uncooked, 1 (12-ounce) bag Black beans, no added salt, 1 (15-ounce) can Bread crumbs, no added salt, 1 (8-ounce) container Cacao nibs 1 (8-ounce) bag Chickpeas, no added salt, 1 (15-ounce) can Coconut flakes, toasted, 1 (8-ounce) bag Coconut milk, unsweetened, 1 (32-ounce) carton Corn, fresh or canned, no added salt, 1 (15.25-ounce) can

Cranberries, dried, 1 (8-ounce) box Flavorful Vegetable Broth Flaxseed, ground, 1 (8-ounce) bag Lemon juice, 1 (4.5-ounce) bottle Millet, uncooked, 1 (16-ounce) bag Muesli, store bought with no added sugar or Simple Homemade Muesli Mustard, Dijon, 1 (8-ounce) jar Oats, rolled, uncooked, 1 (18-ounce) box Olives, black, pitted, low sodium, 1 (8-ounce) jar Peanut butter, no added sugar or salt, 1 (12-ounce) jar Peanuts, roasted, no added salt, 1 (16-ounce) jar Pecans, toasted and chopped, no added salt, 1 (8-ounce) bag Pine nuts, 1 (4-ounce) bag Poppy seeds, 1 (2.5-ounce) pouch Pumpkin puree, unsweetened, 1 (15-ounce) can Raisins golden, 1 (8-ounce) box Rice vinegar, 1 (12-ounce) jar Sun-dried tomatoes, 1 (3-ounce) jar Tahini, 1 (8-ounce) jar Walnuts, chopped and toasted, 1 (8-ounce) bag Whole-grain bread (1 loaf) Whole-wheat flour, 1 (5-pound) bag Whole-wheat rigatoni, uncooked, 1 (16-ounce) box

Prep Ahead This week, prep the following ahead of time:

Avocado Toast with Radishes and Dill. Slice the dill and radishes ahead of time. Feel free to use extra dill in salads for flavor. Rice Vinegar and Sesame Dressing. See here for the recipe. Prep this ahead for the Tangerine and Purple Cabbage Salad. Try it also as a dipping sauce for vegetables. Banana and Oat Muffins. On the weekend, try doubling the recipe for these breakfast muffins as they are convenient as a grab-and-go snack during the week. Simple Homemade Muesli and Flavorful Vegetable Broth. There should be leftovers of each of these recipes from last week, so check to make sure before purchasing additional ingredients.

Beyond 28 Days Congratulations on sticking to the 28-day plan! This is a real accomplishment and worth a special treat. Use this meal plan over and over, and try mixing up a few items as suggested in the recipes to add variety to the meals. Here are five tips to keep up the good habits and work toward short-term goals: 1.

Plan ahead for the day. Plan for long drives, long meetings, and appointments by preparing easy-to-grab snacks or cold foods that will keep in a lunch box. Cut vegetables and fruits and place them in silicone or plastic bags. When dining out, preview the menu online ahead of time, and choose items that will suit your plant-based diet. Foods that are sautéed, poached, boiled, or steamed are all acceptable. Do not hesitate to make a special request at the restaurant—ask for no added salt or oil. If a meal comes with sauce or dressing, ask for it on the side to control portion size.

2.

Focus on positive results. Don’t focus only on weight loss! Be proud of the other benefits like better sleep, easier breathing, and improving

health conditions like high blood pressure and elevated cholesterol levels. 3.

Exercise. Set two cardio days and two resistance training days per week, and mark them on the calendar. Work to get 30 minutes of exercise on these days.

4.

Practice self-compassion. There will be tough days, and that’s okay. Don’t focus on the negative; rather, spend some time doing something enjoyable. It will distract the mind and get things back on track.

5.

Manage cravings. If cravings occur often, try distractions. Call a friend, watch a funny show, read a book, or exercise. However, keep in mind that if there is hunger, it is okay to eat something extra. Be sure to choose low-calorie and high-volume foods like puffed grains or vegetables.

ACAI FRUIT AND GRAINS BOWL

Chapter 3 Breakfast and Smoothies Plantains with Black Beans and Avocado Breakfast Parfait with Coconut and Cacao Chia Seed and Raspberry Pudding Buckwheat Porridge with Cherries and Almonds Acai Fruit and Grains Bowl Fresh and Juicy Fruit Salad Banana and Oat Muffins Steel-Cut Oats with Cranberries and Nuts Avocado Toast with Radishes and Dill Sunflower Seed Toast with Cinnamon and Banana Millet Porridge with Pumpkin and Cinnamon Mango, Pineapple, and Spinach Smoothie Banana-Date Shake with Oats Pineapple-Banana Tropical Delight

Plantains with Black Beans and Avocado Prep time: 5 minutes / Cook time: 10 minutes / Serves 2 5-INGREDIENT

ONE-POT

30 MINUTES OR LESS

Plantains are a breakfast staple in Latin America due to their unique aroma and sweet taste. With the addition of coconut milk, the flavors become richer, and with the addition of black beans, the protein and fiber increase. This well-balanced meal might just become a breakfast favorite. 2 tablespoons coconut milk 1 large ripe plantain, thinly sliced 1 (15-ounce) can black beans, drained and rinsed ½ avocado, peeled, pitted, and cubed 2 tablespoons chopped fresh cilantro

1.

In a medium nonstick pan, bring the coconut milk to a boil; then reduce the heat to low.

2.

Add the plantain slices to the pan. Cover with a lid and cook on low for 3 minutes.

3.

Flip the plantains, add the black beans, and cover with a lid. Cook for 4 minutes more.

4.

Serve in bowls and top each serving with avocado and cilantro.

Cooking Tip: If green plantains were purchased, they will need to be ripened. To ripen, place them in a medium-size paper bag with one ripe banana. Close the bag and leave for several days until the plantains have a soft texture and yellow to black skin. Flavor Boost: Top with hot sauce or sriracha.

Per serving: Calories: 393; Total fat: 9g; Sodium: 18mg; Carbohydrates: 71g; Fiber: 17g; Protein: 14g

Breakfast Parfait with Coconut and Cacao Prep time: 10 minutes / Serves 1 EXTRA LOW CALORIE

5-INGREDIENT

ONE-POT

30

MINUTES OR LESS

This recipe is a modified version of a classic breakfast parfait. It contains less sugar but sufficient amounts of carbohydrates and fiber to begin the day with a healthy start. For an added benefit, choose plant-based yogurt with live bacteria. Muesli can typically be found in a local grocery store, or if preferred, it can be made at home. ½ cup unsweetened plant-based yogurt ¼ cup Simple Homemade Muesli 1 tablespoon coconut flakes 1 teaspoon cacao nibs 1 teaspoon maple syrup

1.

In a medium Mason jar, layer the yogurt, muesli, coconut flakes, and cacao nibs.

2.

Drizzle with maple syrup and serve.

Cooking Tip: Use a set of dry measuring cups and spoons to scoop ingredients quickly and easily. Flavor Boost: Use toasted unsweetened coconut flakes. Per serving: Calories: 175; Total fat: 10g; Sodium: 6mg; Carbohydrates: 19g; Fiber: 3g; Protein: 3g

Chia Seed and Raspberry Pudding Prep time: 5 minutes / Chill time: 45 minutes / Serves 2 5-INGREDIENT

ONE-POT

This delicious pudding is loaded with fiber, vitamins, minerals, antioxidants, and flavonoids from the chia seeds and raspberries. It is also incredibly easy to make but best when made ahead of time. 1¼ cups fresh raspberries, divided 1 tablespoon maple syrup 1¼ cups unsweetened vanilla almond milk 3 tablespoons chia seeds

1.

In a medium mixing bowl, mash 1 cup of raspberries with a fork; then add the maple syrup and mix well.

2.

Add the almond milk and chia seeds to the bowl. Whisk together until well mixed.

3.

Pour even amounts of the mixture in two glasses, cover, and let sit in the refrigerator for at least 45 minutes.

4.

When ready to eat, top with the remaining ¼ cup of raspberries and enjoy cold.

Cooking Tip: This pudding tastes best when kept in the refrigerator overnight, so try making it in the evening to enjoy in the morning. Swap It: Try changing up the flavor by using blackberries or any other wild berries. Use any plantbased milk instead of almond milk. Flavor Boost: Add several drops of vanilla extract to the almond milk before blending the mixture. Per serving: Calories: 213; Total fat: 8g; Sodium: 80mg; Carbohydrates: 30g; Fiber: 13g; Protein: 8g

Buckwheat Porridge with Cherries and Almonds Prep time: 5 minutes / Cook time: 25 minutes / Serves 2 5-INGREDIENT

ONE-POT

30 MINUTES OR LESS

Buckwheat is a fruit seed rich in zinc, protein, and fiber. It is also a source of a complete protein because it contains all the essential amino acids that the body cannot produce. The dried cherries add a bright tartness, and the maple syrup adds a just-sweetened flavor. ½ cup buckwheat groats, rinsed 2 cups water 1 cup unsweetened vanilla almond milk ½ cup dried cherries, no added sugar ½ cup sliced almonds, toasted 1 tablespoon maple syrup

1.

In a small pot, combine the buckwheat and water. Bring to a boil; then reduce to a simmer. Cover and simmer for 15 minutes.

2.

Turn off the heat. Keep covered and steam for another 5 minutes.

3.

Pour the cooked buckwheat into two serving bowls, and divide the almond milk evenly between the bowls.

4.

Top with the cherries and almonds, and drizzle with the maple syrup.

Cooking Tip: To reduce cooking time, use buckwheat hot cereal (follow the cooking instructions on the package). Swap It: Use your favorite plant-based milk instead of almond milk. Per serving: Calories: 433; Total fat: 14g; Sodium: 27mg; Carbohydrates: 68g; Fiber: 9g; Protein: 11g

Acai Fruit and Grains Bowl Prep time: 10 minutes / Cook time: 5 minutes / Serves 2 ONE-POT

30 MINUTES OR LESS

This bowl is full of antioxidants and micronutrients that will provide a wonderful boost of energy in the morning. Consider adding a half cup of unsweetened plant-based yogurt for extra protein. 1 large ripe banana, cut into 1-inch chunks (fresh or frozen) 7 ounces frozen unsweetened acai puree ½ cup blueberries (fresh or frozen) ½ cup orange juice ¼ cup sliced almonds ¼ cup Simple Homemade Muesli 4 large strawberries, thinly sliced

1.

In a blender, combine the banana, acai puree, blueberries, and orange juice until smooth.

2.

Pour the mixture into 2 bowls and top with the almonds, muesli, and strawberries.

Cooking Tip: If all the ingredients are frozen, first blend the bananas with the orange juice and acai puree; then add the blueberries. Blend on a moderately low speed until smooth. (A lower speeds work better with a thicker mixture.) If needed, add a little more juice, and stir occasionally if the mixture is too thick to blend. Swap It: Use fresh berries of your choice instead of strawberries. Flavor Boost: Drizzle maple syrup on top of the muesli and almonds for extra sweetness. Per serving: Calories: 296; Total fat: 12g; Sodium: 15mg; Carbohydrates: 42g; Fiber: 6g; Protein: 11g

Fresh and Juicy Fruit Salad Prep time: 5 minutes / Serves 2 ONE-POT

30 MINUTES OR LESS

Having a bowl full of fruits and berries at breakfast will satisfy cravings for sweet things while also providing essential vitamins and minerals for the day. Pair this recipe up with dairy-free yogurt to make a complete meal. 1 ripe mango, peeled, cored, and cubed 1 kiwi, cubed ⅓ cup quartered strawberries ½ cup finely chopped fresh mint leaves ¼ cup blueberries ¼ cup blackberries ¼ cup raspberries ⅓ cup halved seedless grapes 1 tablespoon freshly squeezed lemon juice 1 tablespoon freshly squeezed orange juice

1.

In a large bowl, combine the mango, kiwi, strawberries, mint, blueberries, blackberries, raspberries, and grapes.

2.

Drizzle the lemon juice over the fruit and gently mix; then drizzle in the orange juice.

3.

Divide evenly between 2 bowls and serve.

Swap It: If the fruits and berries listed in the ingredients aren’t in season, buy frozen or swap them out for choices that are in season. Try peaches, honeydew, or watermelon. Flavor Boost: Try incorporating tropical fruit such as papaya or passion fruit for extra flavor. Also consider adding unsweetened toasted coconut flakes.

Per serving: Calories: 176; Total fat: 1g; Sodium: 10mg; Carbohydrates: 43g; Fiber: 8g; Protein: 3g

Banana and Oat Muffins Prep time: 10 minutes / Cook time: 20 minutes / Makes 12 30 MINUTES OR LESS

This recipe makes 12 dense muffins that can be eaten for breakfast, as a grab-and-go treat, or as a midday snack. They have just enough sweetness from the naturally occurring sugars in the maple syrup and raisins. For an added twist of flavor, add a teaspoon of nut butter. 1 ripe banana, mashed ½ cup unsweetened applesauce ¾ cup coconut milk 1 teaspoon baking soda 1 tablespoon lemon juice ½ cup quick-cook rolled oats, uncooked ½ cup whole-wheat flour 2 tablespoons ground flaxseed 1 teaspoon ground cinnamon 1 teaspoon baking powder ⅓ cup chopped pecans, toasted ⅓ cup raisins, no sugar added

1.

Preheat the oven to 425°F and line 12 muffin cups with paper liners.

2.

In a medium bowl, mix the banana, applesauce, and coconut milk.

3.

In a small bowl, combine the baking soda and lemon juice. Add to the banana mixture.

4.

In a large bowl, mix the quick oats, whole-wheat flour, flaxseed, cinnamon, and baking powder.

5.

In the large bowl, combine the wet and dry ingredients; then add the pecans and raisins and mix thoroughly.

6.

Fill the muffin cups three-quarters full with batter.

7.

Bake for 20 minutes or until a toothpick inserted in the center of a muffin comes out clean. Store the muffins in an airtight container or a zip-top bag in the refrigerator for up to 5 days.

Swap It: Use toasted walnuts instead of pecans. Flavor Boost: Add 1 teaspoon of ground nutmeg to the dry ingredients for an extra kick. Per serving (1 muffin): Calories: 222; Total fat: 12g; Sodium: 217mg; Carbohydrates: 28g; Fiber: 4g; Protein: 4g

Steel-Cut Oats with Cranberries and Nuts Prep time: 5 minutes / Cook time: 30 minutes / Serves 1 5-INGREDIENT

ONE-POT

Great mornings start with steel-cut oats. The key to this recipe is to add the dried fruit while the porridge is cooking so the fruit becomes soft and juicy. To help with satiety and digestion, drink one or more cups of water after eating this dish. The water will increase the feeling of fullness because oats have soluble fiber and when in the stomach, they create a gel-like substance that contributes to satiety. 1 cup water ¼ cup steel-cut oats, uncooked ¼ cup dried cranberries 1 tablespoon chopped walnuts, toasted 1 tablespoon creamy almond butter 1 teaspoon maple syrup (optional)

1.

In a small saucepan, bring the water to a boil.

2.

Add the oats and cranberries. Reduce the heat to low and simmer, uncovered, for 20 to 30 minutes, stirring regularly.

3.

When the oats have thickened and absorbed the water, remove from the heat and mix in the walnuts. Let the mixture rest for 1 minute.

4.

Top with the almond butter and maple syrup (if using). Enjoy warm.

Cooking Tip: To save time, use quick-cook steel-cut oats that can be ready in less than 10 minutes. To toast walnuts, preheat the oven to 350°F and bake the walnuts on a baking sheet for 7 to 10 minutes, or

until golden and fragrant. Toast extra walnuts and store them in an airtight container to use later. Swap It: Use raisins, dried blueberries, or dried cherries instead of dried cranberries. Also, add ground flaxseed for extra flavor. Swap walnuts with almonds or peanuts. Per serving: Calories: 290; Total fat: 10g; Sodium: 2mg; Carbohydrates: 45g; Fiber: 5g; Protein: 7g

Avocado Toast with Radishes and Dill Prep time: 10 minutes / Serves 1 ONE-POT

30 MINUTES OR LESS

A plant-based cookbook would not be complete without avocado toast. This quick and easy breakfast recipe is helpful when time is short. Also, avocado toast is very filling. Choose low-sodium multigrain or whole-grain bread. 1 slice low-sodium whole-grain bread 1 small avocado, peeled and pitted 2 tablespoons finely chopped radishes 1 tablespoon chopped fresh dill 1 teaspoon Dijon mustard 1 teaspoon Everything but the Bagel and Salt Mix

1.

Toast the bread in a toaster or in the oven.

2.

In a small bowl, mash the avocado and add the radishes and dill.

3.

Spread the Dijon mustard over the toast; then top with the avocado mixture.

4.

Sprinkle with the Everything but the Bagel and Salt Mix and serve.

Swap It: Instead of Dijon mustard, use 1 teaspoon of horseradish. If Everything but the Bagel and Salt Mix isn’t available, use dried minced garlic or onion. Flavor Boost: Add hot sauce or red pepper flakes for a spicy kick. Per serving: Calories: 395; Total fat: 30g; Sodium: 172mg; Carbohydrates: 29g; Fiber: 16g; Protein: 8g

Sunflower Seed Toast with Cinnamon and Banana Prep time: 5 minutes / Serves 1 ONE-POT

30 MINUTES OR LESS

This is a great breakfast for sunflower seed lovers. Sunflower butter can be found in any grocery store; just be sure to choose one with only sunflower seeds listed as the ingredient and nothing else —even better, use an organic sunflower butter. Be sure to drain any oil off the top before using. Enjoy this toast with a cup of water or plant-based milk. 1 slice whole-grain bread 1 tablespoon sunflower butter 1 teaspoon sunflower seeds, toasted 1 small banana, sliced into rounds ¼ teaspoon ground cinnamon ¼ teaspoon maple syrup

1.

Toast the bread in a toaster or in the oven.

2.

Spread the butter on the toast and sprinkle the sunflower seeds on top.

3.

Add the banana slices, sprinkle with the cinnamon, and drizzle with the maple syrup.

Cooking Tip: To toast the sunflower seeds, preheat the oven to 350°F. On a baking sheet, arrange the sunflower seeds in a single layer and bake for 7 to 10 minutes, or until golden. While cooking, be sure to stir the seeds by shaking the pan occasionally so the seeds brown evenly. Swap It: Swap sunflower seeds with toasted almonds, and swap sunflower butter with almond butter. Also, replace the banana with ¼ cup of berries.

Per serving: Calories: 280; Total fat: 12g; Sodium: 101mg; Carbohydrates: 40g; Fiber: 6g; Protein: 8g

Millet Porridge with Pumpkin and Cinnamon Prep time: 5 minutes / Cook time: 25 minutes / Serves 2 5-INGREDIENT

ONE-POT

30 MINUTES OR LESS

Millet is very popular in Europe and Asia. Millet can be enjoyed many ways, but try it here with pumpkin and golden raisins. It’s a mistake to only use pumpkin during the holidays because it offers many health benefits. It is high in antioxidants, potassium, vitamins A and C, and phytonutrients like lutein and zeaxanthin. It is also a great source of fiber. This porridge can be reheated the next day by adding 1 or 2 tablespoons of almond milk before placing it in the microwave. 1¼ cups unsweetened plain or vanilla almond milk ½ cup millet ½ cup golden raisins (sultanas), no sugar added ½ cup pumpkin puree Pinch ground cinnamon Pinch ground nutmeg (optional)

1.

In a small pot, bring the almond milk to a boil.

2.

Add the millet and raisins. Return to a boil; then reduce the heat to a simmer. Cover and cook for 20 minutes until the millet is tender.

3.

Add the pumpkin puree and cook for 3 to 5 minutes more, just enough time to heat the porridge through.

4.

Serve in small bowls and top with the cinnamon and nutmeg (if using).

Cooking Tip: This recipe is so much better with freshly grated pumpkin, if available. To make the porridge thinner, just add more almond milk. Swap It: Instead of golden raisins, use dark raisins or chopped dates. Flavor Boost: Add toasted walnuts to give the porridge more flavor. Per serving: Calories: 378; Total fat: 4g; Sodium: 85mg; Carbohydrates: 79g; Fiber: 8g; Protein: 11g

Mango, Pineapple, and Spinach Smoothie Prep time: 5 minutes / Serves 1 ONE-POT

30 MINUTES OR LESS

A smoothie full of fruits and vegetables is a great way to nourish the body with antioxidants, phytonutrients, and fiber. To save time, buy frozen or pre-cut pineapple and mango chunks. 1¼ cups unsweetened vanilla coconut milk (or other unsweetened milk substitute) 1 small avocado, peeled and pitted 1 cup fresh spinach ⅓ cup pineapple chunks ⅓ cup mango chunks ¼ cup almond flour 1 teaspoon maple syrup 3 ice cubes

1.

Place the milk, avocado, spinach, pineapple, mango, flour, maple syrup, and ice cubes in a blender and blend on high until smooth or until the desired consistency is reached.

2.

Pour the smoothie into a glass and enjoy.

Cooking Tip: If a thinner consistency is desired, add 3 more ice cubes. Swap It: If fresh pineapple and mango are not available, use canned or frozen, but be sure there is no added sugar. Flavor Boost: Add ½ teaspoon of coconut or vanilla extract. Per serving: Calories: 604; Total fat: 42g; Sodium: 189mg; Carbohydrates: 52g; Fiber: 19g; Protein: 17g

Banana-Date Shake with Oats Prep time: 15 minutes / Serves 1 ONE-POT

30 MINUTES OR LESS

This shake is a great way to add fruit to a diet. With the date, there is no need for added sugar or sweetener because dates are naturally very sweet. Also, with the combination of date, almond butter, and oats, this shake is packed full of fiber. 1 Medjool date 10 ounces unsweetened vanilla almond milk 1 small banana (fresh or frozen) 2 tablespoons almond butter ¼ cup rolled oats, uncooked 3 ice cubes Pinch ground cinnamon (optional)

1.

Soak the date in hot water for 5 minutes to soften it.

2.

Remove the date from the hot water, place it in a blender, and add the milk, banana, almond butter, oats, ice cubes, and cinnamon (if using). Blend until smooth.

3.

Enjoy immediately.

Cooking Tip: If a thinner consistency is desired, add 3 more ice cubes. Swap It: Instead of almond milk, try unsweetened coconut milk or plant-based kefir. For coffee lovers, replace water ice cubes with coffee ice cubes. Just pour coffee into the ice cube tray instead of water and freeze. Alternatively, add instant coffee powder or espresso powder to the blender for a caffeine kick. Per serving: Calories: 526; Total fat: 22g; Sodium: 143mg; Carbohydrates: 72g; Fiber: 11g; Protein: 19g

Pineapple-Banana Tropical Delight Prep time: 5 minutes / Serves 1 5-INGREDIENT

ONE-POT

30 MINUTES OR LESS

This creamy, refreshing smoothie is great to start the day. It is easy to make because frozen ingredients can be used. For extra protein, consider adding almond flour. 1 medium banana (fresh or frozen) 1 cup pineapple chunks (fresh or frozen) ¼ cup unsweetened coconut milk ¼ cup unsweetened cashew milk yogurt 3 ice cubes 2 tablespoons toasted coconut flakes (optional)

1.

Place the banana, pineapple, coconut milk, cashew milk yogurt, and ice cubes in a blender and blend until smooth.

2.

Pour into a glass and sprinkle with the coconut flakes (if using). Enjoy immediately.

Cooking Tip: If a thinner consistency is desired, add 3 more ice cubes. Swap It: Use any unsweetened plant-based yogurt. Instead of pineapple, use mango or a combination of mango and pineapple. Flavor Boost: Add a few drops of coconut or vanilla extract. Per serving: Calories: 338; Total fat: 14g; Sodium: 18mg; Carbohydrates: 56g; Fiber: 6g; Protein: 5g

VEGETABLE BARLEY SOUP WITH MUSHROOMS AND TOMATOES

Chapter 4 Soups, Salads, and Handhelds Coconut and Ginger Spicy Soup Potato, Leek, and Garlic Soup Beet and Cabbage “Borscht” Vegetable Barley Soup with Mushrooms and Tomatoes Green Pea Soup with Carrots and Potatoes Tangerine and Purple Cabbage Salad Red Beet Salad Refreshing Salad with Turnips, Apples, and Carrots Chickpea Salad with Vegetables Quinoa Tabouli Fresh and Crunchy Spring Rolls Seaweed and Vegetable Bites Sandwich with Hummus and Vegetables Lettuce Wraps with Chipotle Relish Mini Tacos with Cabbage

Coconut and Ginger Spicy Soup Prep time: 10 minutes / Cook time: 20 minutes / Serves 4 ONE-POT

30 MINUTES OR LESS

This soup is a flavor bomb with a hint of sweetness and spice and a pungent aroma from the ginger and garlic. It can be a lovely meal for lunch or dinner. 2 cups Flavorful Vegetable Broth 1 cup canned coconut milk 3 cups coconut milk, unsweetened 7 ounces extra-firm tofu, drained and cubed 1 sweet onion, thinly sliced 1 red bell pepper, seeded and thinly sliced 1 large carrot, thinly sliced ½ cup sliced mushrooms 4 ¼-inch-thick slices ginger 4 large garlic cloves, minced 1 tablespoon lemongrass paste 2 tablespoons red curry paste 1 bunch cilantro, chopped ½ red jalapeño pepper, seeded, ribs removed, and sliced (optional) 3 tablespoons freshly squeezed lime juice ½ cup chopped scallions, for garnish (optional)

1.

Combine the vegetable broth and coconut milks in a large pot. Bring to a low boil over medium heat.

2.

Reduce the heat to low and add the tofu, onions, bell peppers, carrots, mushrooms, ginger, garlic, lemongrass paste, and red curry paste.

3.

Cover the pot with a lid and cook on low for 10 to 15 minutes.

4.

Turn off the burner, and add the cilantro, jalapeño peppers (if using), and lime juice. Stir and serve hot with the scallions (if using).

Cooking Tip: Transfer leftovers to an airtight container and store in the refrigerator for up to 5 days. Per serving: Calories: 250; Total fat: 17g; Sodium: 47mg; Carbohydrates: 18g; Fiber: 4g; Protein: 11g

Potato, Leek, and Garlic Soup Prep time: 10 minutes / Cook time: 30 minutes / Serves 4 5-INGREDIENT

ONE-POT

This creamy potato soup is low in calories but high in nutrients. The leeks are packed full of magnesium and vitamins A and C, and the potatoes contribute potassium and vitamin B6. 4 cups Flavorful Vegetable Broth 4 medium Yukon Gold potatoes, peeled and chopped into ½-inch pieces 3 garlic cloves, minced 2 leeks, white and light green parts only, chopped into bite-size pieces 3 fresh thyme sprigs ¼ teaspoon freshly ground black pepper (optional) Pinch finely chopped fresh dill (optional)

1.

Bring the vegetable broth to a boil in a medium pot over medium heat.

2.

Reduce the heat to medium-low, add the potatoes and garlic, and cook for 15 to 20 minutes or until the potatoes are fork tender.

3.

Remove the pot from the heat and carefully mash the potatoes with a potato masher or blend with a blender until they reach a thin, smooth consistency.

4.

Return to the heat and bring to a boil. Add the leeks and thyme sprigs. Cover with a lid and turn off the burner. Let the soup steam for 5 minutes. Remove the thyme sprigs before serving.

5.

Serve hot, topped with black pepper and dill (if using).

Swap It: Use fresh parsley or cilantro instead of dill. Flavor Boost: Add a few drops of hot sauce for an extra kick.

Per serving: Calories: 315; Total fat: 0g; Sodium: 31mg; Carbohydrates: 71g; Fiber: 9g; Protein: 8g

Beet and Cabbage “Borscht” Prep time: 15 minutes / Cook time: 35 minutes / Serves 4 EXTRA LOW CALORIE

ONE-POT

This is a modified version of the traditional and famous eastern European soup. With the addition of a variety of vegetables, the flavor is better balanced and compensates for the absence of salt. An additional benefit of this soup is its color. The beets make it a bright and cheery red. 4 cups Flavorful Vegetable Broth 3 small red beets, peeled and thinly sliced 1 large carrot, sliced 1 large sweet onion, thinly sliced ½ small head cabbage, thinly shredded 1 red bell pepper, seeded and thinly sliced ½ cup sliced mushrooms 4 garlic cloves, minced 1 cup diced tomatoes 1 cup kidney beans 1 cup chopped fresh parsley 2 tablespoons freshly squeezed lemon juice (optional)

1.

Pour the vegetable broth into a large pot and bring to a low boil over medium heat.

2.

Reduce the heat to low, add the beets and carrots, and cook on medium-low heat for 15 to 20 minutes.

3.

Add the onions, cabbage, bell peppers, mushrooms, and garlic. Cover with a lid and cook on low for 5 minutes more.

4.

Add the tomatoes, kidney beans, and parsley. Turn off the heat, cover with a lid, and let sit for 10 minutes.

5.

Serve warm, topped with the lemon juice (if using).

Flavor Boost: Add 1 tablespoon of plant-based yogurt, chopped scallions, or chives at the time of serving for extra flavor. Per serving: Calories: 169; Total fat: 1g; Sodium: 99mg; Carbohydrates: 35g; Fiber: 9g; Protein: 8g

Vegetable Barley Soup with Mushrooms and Tomatoes Prep time: 5 minutes / Cook time: 35 minutes / Serves 4 EXTRA LOW CALORIE

ONE-POT

This soup is hearty, flavorful, and filling. The tangy tomato flavor and aroma paired with basil and parsley create a pleasant scent. Consider using cremini or shiitake mushrooms for even more flavor. 5 cups Flavorful Vegetable Broth ½ cup pearl barley, uncooked 2 cups sliced mushrooms 1 (15-ounce) can diced tomatoes ½ cup chopped fresh basil ½ cup chopped fresh parsley 2 bay leaves (optional) Pinch freshly ground black pepper (optional) ¼ cup chopped scallions or chives, for garnish

1.

In a medium saucepan, combine the vegetable broth with the pearl barley; then bring to a boil over medium-high heat and cook for 20 minutes.

2.

Add the mushrooms and cook for 10 minutes more.

3.

Add the tomatoes, basil, parsley, bay leaves (if using), and pepper (if using) and cook for 3 to 5 minutes more.

4.

Serve warm, topped with the scallions or chives.

Swap It: Use farro or bulgur instead of barley. Use pre-cooked grains to reduce cooking time by half.

Per serving: Calories: 116; Total fat: 1g; Sodium: 131mg; Carbohydrates: 25g; Fiber: 7g; Protein: 5g

Green Pea Soup with Carrots and Potatoes Prep time: 5 minutes / Cook time: 30 minutes / Serves 4 EXTRA LOW CALORIE

ONE-POT

30 MINUTES OR LESS

This easy and quick all-weather soup is perfect for any occasion and can be made with fresh or frozen green peas. It is a delicious high-fiber and low-calorie meal. 4 cups Flavorful Vegetable Broth 1 large potato, peeled and chopped into bite-size pieces 2 medium carrots, chopped into ½-inch pieces ½ cup chopped celery 2 garlic cloves, minced, or 1 teaspoon dried minced garlic 1 cup frozen peas 1 teaspoon dried minced onion 1 teaspoon dried thyme ¼ teaspoon smoked paprika 2 bay leaves ½ cup chopped scallions (optional) ½ cup chopped chives (optional) Pinch freshly ground black pepper (optional)

1.

Pour the vegetable broth into a medium saucepan, cover with a lid, and bring to a low boil.

2.

Add the potatoes, carrots, celery, and garlic and cook for 15 minutes on medium heat.

3.

Add the peas, onion, thyme, paprika, and bay leaves. Continue to cook for 5 minutes more. Remove the bay leaves before serving.

4.

Serve topped with the fresh scallions or chives and freshly ground pepper (if using).

Swap It: As an option, add chopped cauliflower and chopped red bell pepper. Or, if preferred, swap out the vegetables listed for cauliflower and red bell pepper. Flavor Boost: Add 1 tablespoon of canned coconut milk per serving to add flavor and creaminess. Top with hot sauce or red pepper flakes. For more spices, try adding 1 teaspoon of dried rosemary or dried oregano. Per serving: Calories: 118; Total fat: 0g; Sodium: 39mg; Carbohydrates: 25g; Fiber: 5g; Protein: 4g

Tangerine and Purple Cabbage Salad Prep time: 10 minutes / Cook time: 15 minutes / Serves 2 EXTRA LOW CALORIE

30 MINUTES OR LESS

This salad offers plenty of prebiotics to support a healthy gut microbiome. The combination of cilantro, scallions, and tangerine creates a uniquely sweet, tangy, and refreshing flavor. ⅓ small head purple cabbage, thinly sliced ¼ small head white cabbage, thinly sliced 1 large carrot, shredded 3 fresh tangerines, segmented ½ bunch cilantro, chopped ½ cup diced scallions ¼ cup sliced almonds, toasted 2 tablespoons Everything but the Bagel and Salt Mix ¼ cup Rice Vinegar and Sesame Dressing

1.

In a large mixing bowl, toss together the purple cabbage, white cabbage, carrot, tangerines, cilantro, scallions, almonds, Everything but the Bagel and Salt Mix, and dressing.

2.

Serve one portion immediately and store the other in an airtight container in the refrigerator for up to 3 days.

Swap It: Use fresh chives instead of scallions. Per serving: Calories: 153; Total fat: 8g; Sodium: 79mg; Carbohydrates: 42g; Fiber: 9g; Protein: 7g

Red Beet Salad Prep time: 15 minutes / Serves 2 EXTRA LOW CALORIE

5-INGREDIENT

30 MINUTES OR LESS

Beets are low in calories but high in fiber, antioxidants, and phytonutrients. They also contain sufficient amounts of vitamins B6 and C, potassium, and magnesium. 4 medium red beets ¼ cup water 2 celery stalks, finely chopped ¼ cup finely chopped pecans 1 tablespoon balsamic vinegar

1.

Place the beets in a microwave-safe dish with a lid. Pierce the skin of the beets in several places to prevent them from exploding. Add the water, cover the dish, and microwave on full power for 7 minutes.

2.

Turn the beets; then microwave for 7 minutes more, until soft.

3.

Allow the beets to cool on ice or under cold water for at least 5 minutes before peeling them.

4.

Peel the beets; then shred them using the large hole size of a box grater, into a large bowl.

5.

Add the celery, pecans, and balsamic vinegar and toss.

6.

Enjoy chilled.

Flavor Boost: Add chopped chives and dill for extra flavor. Swap It: Use walnuts instead of pecans. Per serving: Calories: 175; Total fat: 10g; Sodium: 143mg; Carbohydrates: 20g; Fiber: 6g; Protein: 4g

Refreshing Salad with Turnips, Apples, and Carrots Prep time: 15 minutes / Serves 1 EXTRA LOW CALORIE

5-INGREDIENT

30 MINUTES OR LESS

This fresh and delicious salad is great for any meal of the day. It is full of fiber, antioxidants, and phytonutrients. Fiber will help with weight loss because it creates a full feeling for longer. Apples and raisins add delicious, sweet flavor. Apple juice with lemon serves as a low-calorie dressing. ¼ cup raisins, no added sugar 1 medium apple Splash freshly squeezed lemon juice 1 medium carrot 1 small turnip Pinch ground cinnamon (optional)

1.

Soak the raisins in a small cup of hot water for 5 to 10 minutes until they become soft. Then let them cool.

2.

Using the large hole size of a box grater, shred the apple into a small mixing bowl. Do not drain the juice from the apple.

3.

Add a splash of lemon juice to the shredded apple to prevent browning.

4.

Shred the carrot and turnip into the small mixing bowl, in the same way as the apple.

5.

Add the softened, cooled raisins and cinnamon (if using).

6.

Mix well and enjoy.

Cooking Tip: Sometimes turnips only come in large sizes. If this is the case, use only half the turnip and store the rest in a plastic bag or airtight container for use in this same salad on another day. Swap It: Instead of raisins, try dried cranberries. Per serving: Calories: 64; Total fat: 0g; Sodium: 22mg; Carbohydrates: 17g; Fiber: 2g; Protein: 1g

Chickpea Salad with Vegetables Prep time: 5 minutes / Serves 1 ONE-POT

30 MINUTES OR LESS

This recipe includes healthy fats and lots of fiber. Chickpeas are a great source of protein for those looking to incorporate more plant-based proteins into their diet. There’s no need for a dressing because the avocado provides extra creaminess. 1 cup canned chickpeas 1 small avocado, peeled, pitted, and sliced 1 medium tomato, diced 1 Persian cucumber, diced ¼ cup thinly sliced red onion 1 tablespoon freshly squeezed lemon juice (optional) 1 tablespoon chopped cilantro Pinch freshly ground black pepper Pinch garlic powder

1.

Drain the chickpeas. Place them in a medium mixing bowl.

2.

Add the avocado, tomato, cucumber, and onion to the bowl. Drizzle with the lemon juice (if using).

3.

Add the cilantro, pepper, and garlic powder.

4.

Mix well and enjoy.

Cooking Tip: It’s better to start with fresh chickpeas than canned, if possible. Soak the chickpeas overnight and cook them for 45 to 60 minutes in a saucepan until soft. They can be stored in the refrigerator in an airtight container for 3 to 5 days. Swap It: Instead of cilantro, try parsley or dill. Also try adding radishes and bell peppers.

Flavor Boost: Try adding Everything but the Bagel and Salt Mix. Per serving: Calories: 636; Total fat: 34g; Sodium: 35mg; Carbohydrates: 72g; Fiber: 28g; Protein: 20g

Quinoa Tabouli Prep time: 10 minutes / Chill time: 10 minutes / Cook time: 25 minutes / Serves 3 EXTRA LOW CALORIE

Quinoa is a gluten-free seed that is high in fiber and protein. It also contains iron, magnesium, potassium, and vitamin E. Quinoa comes in different colors, so choose whatever is preferred. Rinsing quinoa removes saponin, a natural coating that can make quinoa taste a bit bitter. We suggest buying pre-rinsed quinoa. A sweet variety of tomatoes and Italian parsley are best for this salad. ½ cup quinoa, uncooked 1¼ cups water 2 Persian cucumbers, diced 2 medium tomatoes, diced ½ medium red onion, diced ½ cup chopped fresh parsley ½ cup chopped fresh mint 2 ounces freshly squeezed lemon juice

1.

In a strainer, rinse the quinoa under running cold water; then shake off the excess water. In a medium pot, combine the quinoa and water. Bring to a boil. Cover with a lid and reduce to a simmer. Continue cooking until the water is absorbed, 15 to 20 minutes. When done, the quinoa will be soft and translucent, and the germ ring will be visible along the outside edge of the grain.

2.

Transfer the cooked quinoa to a bowl and chill in the refrigerator for 10 minutes.

3.

Add the cucumbers, tomatoes, onions, parsley, mint, and lemon juice to the quinoa and toss.

Cooking Tip: Use pre-rinsed quinoa and pre-diced onions to save time. Flavor Boost: Add pine nuts or toasted walnuts. Per serving: Calories: 156; Total fat: 2g; Sodium: 19mg; Carbohydrates: 30g; Fiber: 5g; Protein: 6g

Fresh and Crunchy Spring Rolls Prep time: 25 minutes / Serves 1 30 MINUTES OR LESS

This low-calorie recipe is easy to make and bursting with flavor from the mango salsa and fresh herbs. Persian cucumber adds the extra crunch and fresh aroma. 3 sheets rice paper ¼ cup Mango Salsa 1 small carrot, shredded 1 baby bok choy, washed and leaves separated 1 Persian cucumber, thinly sliced 6 fresh mint leaves 6 large fresh basil leaves ¼ cup Creamy Chimichurri Sauce

1.

Add 1 inch of water to a large, flat-bottomed dish. Dip 1 sheet of rice paper at a time into the water and let it soak for 10 seconds. Place the moistened rice paper on a cutting board.

2.

Spoon a third of the Mango Salsa, and a third each of the carrot, bok choy, and cucumber on one edge of the rice paper. Add 2 leaves each of mint and basil on top.

3.

Fold the rice paper over the ingredients into a roll, like a burrito.

4.

Repeat from step 1 with the remaining rice paper sheets and filling ingredients. Serve with the Creamy Chimichurri Sauce.

Cooking Tip: Do not oversoak the rice paper. It should still feel firm when it’s removed from the water.

Per serving: Calories: 281; Total fat: 9g; Sodium: 181mg; Carbohydrates: 50g; Fiber: 7g; Protein: 5g

Seaweed and Vegetable Bites Prep time: 20 minutes / Serves 1 EXTRA LOW CALORIE

30 MINUTES OR LESS

Seaweed contains iodine and the amino acid tyrosine, both of which are essential for proper function of the thyroid gland. Seaweed is also low in calories and contributes a strong, distinctive flavor and aroma to any dish. ⅓ cup Flavorful Brown Rice Pilaf 1 small ripe avocado, peeled, pitted, and mashed 3 sheets toasted sushi nori (seaweed) 1 Persian cucumber, thinly sliced into 4-inch-long strips ½ medium red bell pepper, seeded and thinly sliced into 4-inch-long strips 6 asparagus tops, cut 4 inches from the top 1 bunch chives, sliced into 4-inch-long pieces 1 teaspoon Everything but the Bagel and Salt Mix (optional)

1.

In a medium bowl, combine the rice with the mashed avocado.

2.

Cut 1 sheet of toasted sushi nori in half.

3.

Add a thin layer of rice and avocado mixture on the left third of the nori.

4.

Add a few strips each of cucumbers and bell peppers, 2 asparagus tops, and a few chives vertically across the middle of the rice.

5.

Sprinkle the Everything but the Bagel and Salt Mix on top; then fold the bottom left corner of the nori over and keep rolling until a cone is formed.

6.

Repeat from step 2 with the remaining nori sheets and filling ingredients.

Cooking Tip: Dip the bottom right corner of the nori sheet into water to seal the cone tight. Flavor Boost: Add a little wasabi to spice it up. Per serving: Calories: 71; Total fat: g; Sodium: 5mg; Carbohydrates: 19g; Fiber: 1g; Protein: 2g

Sandwich with Hummus and Vegetables Prep time: 10 minutes / Serves 1 ONE-POT

30 MINUTES OR LESS

Hummus is a great plant-based alternative to mayonnaise or any other conventional spread. It also contains sufficient amounts of protein, folate, and iron. 2 tablespoons hummus 2 slices low-sodium whole-grain bread 3 tomato slices 5 thin cucumber slices 2 red onion rings ½ small avocado, peeled, pitted, and sliced ¼ cup arugula Pinch freshly ground black pepper Pinch Everything but the Bagel and Salt Mix (optional)

1.

Spread the hummus evenly over the bread slices. If preferred, toast the bread first.

2.

Layer the tomatoes, cucumber, onion, and sliced avocado on the bread.

3.

Top with the arugula, pepper, and Everything but the Bagel and Salt Mix (if using).

4.

Close the sandwich, serve, and enjoy.

Cooking Tip: To save time, pre-slice the tomatoes, cucumbers, and onions and store them in an airtight container in the refrigerator until ready to use.

Swap It: There are so many swapping variations for vegetables. Try radishes, bell peppers, or shredded carrots. Instead of arugula, try alfalfa sprouts or spinach. Flavor Boost: Add hot sauce or a spicy mustard. Per serving: Calories: 343; Total fat: 15g; Sodium: 123mg; Carbohydrates: 44g; Fiber: 10g; Protein: 10g

Lettuce Wraps with Chipotle Relish Prep time: 10 minutes / Serves 1 EXTRA LOW CALORIE

5-INGREDIENT

ONE-POT

30

MINUTES OR LESS

This recipe is a snap to assemble and is made with ingredients that can be found in any grocery store. It’s also full of fiber and protein from the beans. Use butter leaf lettuce or iceberg lettuce for the wraps. 2 iceberg lettuce leaves 2 tablespoons fresh or canned corn 2 tablespoons black beans ½ small avocado, peeled, pitted, and sliced 2 tablespoons Chipotle Relish Red pepper flakes (optional)

1.

On each lettuce leaf, put half of each of the corn, beans, avocado, and Chipotle Relish. If desired, add red pepper flakes to taste.

2.

Serve and enjoy.

Cooking Tip: If the Chipotle Relish can’t be made ahead of time, feel free to top the wraps with diced tomatoes and onions or a squeeze of fresh lemon juice. Swap It: Use any type of low-sodium canned beans. Flavor Boost: Add hot sauce. Per serving (2 wraps): Calories: 165; Total fat: 11g; Sodium: 11mg; Carbohydrates: 16g; Fiber: 8g; Protein: 4g

Mini Tacos with Cabbage Prep time: 5 minutes / Cook time: 10 minutes / Serves 2 EXTRA LOW CALORIE

5-INGREDIENT

ONE-POT

30

MINUTES OR LESS

These tacos are versatile, easy to make, and heart-healthy. There are so many variations on this recipe to try—feel free to experiment! ¼ cup cooked brown rice or Flavorful Brown Rice Pilaf 2 small corn tortillas ¼ cup black beans ¼ head purple cabbage, shredded ¼ cup Mango Salsa

1.

Reheat the rice in the microwave or prepare as necessary, and warm the tortillas in a pan on the stove.

2.

Top each tortilla with equal amounts of brown rice, black beans, shredded cabbage, and Mango Salsa.

3.

Serve and enjoy.

Swap It: Use Chipotle Relish instead of Mango Salsa. Flavor Boost: Add hot sauce. Per serving: Calories: 131; Total fat: 1g; Sodium: 8mg; Carbohydrates: 28g; Fiber: 4g; Protein: 4g

WHOLE-GRAIN PASTA WITH SUN-DRIED TOMATOES, OLIVES, AND BROCCOLI

Chapter 5 Main Meals Zucchini with Red Beans and Tomatoes Quinoa, Bean, and Olive Dip Wrap Mason Jar Rice and Vegetables Vegetable “Poke” Bowl Plant-Based Charcuterie Board Red Bell Pepper Stuffed with Edamame and Avocado Cheesy Polenta with Kale, Butternut Squash, and Pepitas Buddha Bowl with Root Vegetables VegaBurger Patties with Black Beans and Edamame Barley Bowl with Cranberries and Walnuts Sweet Pineapple Brown Rice Vegan Chili Fully Loaded Sweet Potatoes Whole-Grain Pasta with Sun-Dried Tomatoes, Olives, and Broccoli Chickpea Masala Sweet Potato and Peanut Stew Cabbage and Mushroom Ragout Plantain Boats

Zucchini with Red Beans and Tomatoes Prep time: 5 minutes / Cook time: 25 minutes / Serves 2 EXTRA LOW CALORIE

ONE-POT

30 MINUTES OR LESS

Cooking zucchini without the skin makes them more tender, and combining them with tomatoes makes this dish very delicious. Cooked tomatoes are both tasty and a great source of lycopene. This salt-free dish can be enhanced with any preferred herbs and spices beyond the ones listed. ¼ cup Flavorful Vegetable Broth 2 zucchini, peeled, cut lengthwise, and sliced into half moons 1 large ripe tomato, cut into wedges ½ cup canned kidney beans, drained 2 tablespoons tomato paste 1 teaspoon dried minced garlic 1 teaspoon dried minced onion ½ teaspoon ground turmeric 1 bay leaf (optional) ½ cup chopped scallions (optional) 1 tablespoon chopped fresh dill (optional)

1.

In a medium saucepan with a lid, put the vegetable broth and sliced zucchini. Cover and cook for 10 minutes on medium heat until the zucchini is soft, stirring once or twice to make sure all the slices are cooked.

2.

Add the tomatoes, kidney beans, tomato paste, garlic, onion, and turmeric and mix well. Cook for 5 to 10 minutes, uncovered, until the tomatoes are very soft.

3.

Add the bay leaf (if using) 1 or 2 minutes before the dish is done cooking.

4.

Serve hot, topped with the chopped scallions (if using) and dill (if using).

Cooking Tip: Do not stir often, just a few times to make sure the vegetables are cooked. If there isn’t enough vegetable broth, add more as necessary until the vegetables are done. Swap It: For more taste, add yellow squash or any other type of squash to this recipe. Use Italian parsley or cilantro instead of dill. Flavor Boost: Add sliced mushrooms and diced red bell peppers to the zucchini and cook together. Add red pepper flakes or hot sauce for extra spice. Per serving: Calories: 123; Total fat: 1g; Sodium: 31mg; Carbohydrates: 24g; Fiber: 7g; Protein: 8g

Quinoa, Bean, and Olive Dip Wrap Prep time: 10 minutes / Cook time: 30 minutes / Makes 3 ONE-POT

This recipe is great because the olive spread can be refrigerated and used in meals for several days. To create a different flavor, use white, red, or any other type of quinoa. We suggest buying prerinsed quinoa. This recipe is easy to double or triple to make more portions. ½ cup quinoa, uncooked 1¼ cups Flavorful Vegetable Broth 1 teaspoon dried minced onion 1 teaspoon dried minced garlic Pinch freshly ground black pepper ¼ cup chopped fresh cilantro 3 (8-inch) whole-grain tortillas 1 cup Kalamata Olives and White Bean Dip , divided 1 red bell pepper, seeded and thinly sliced

1.

In a strainer, rinse the quinoa under running cold water; then shake off the excess water. In a medium pot over high heat, combine the quinoa and vegetable broth and bring to a boil.

2.

Add the onion and garlic, cover the pot, and reduce the heat to low. Simmer 15 to 20 minutes or until all the broth is absorbed. When done, the quinoa should be soft, and a germ ring will be visible along the outside edge of the grain.

3.

Add the black pepper and cilantro, mix, and remove from the heat to let cool.

4.

Place 1 tortilla on a plate and add a third of the Kalamata Olives and White Bean Dip, a third of the quinoa, and 3 bell pepper slices. Fold the tortilla into a wrap. Repeat with the remaining wraps and ingredients and enjoy.

Cooking Tip: Buy pre-washed quinoa to save time. Swap It: Use dill or parsley instead of cilantro. Try other vegetables like cucumbers or radishes instead of the bell pepper. Per serving (1 wrap): Calories: 345; Total fat: 9g; Sodium: 283mg; Carbohydrates: 54g; Fiber: 11g; Protein: 14g

Mason Jar Rice and Vegetables Prep time: 15 minutes / Serves 1 ONE-POT

30 MINUTES OR LESS

This is a great meal to prepare the day before or in the morning on the day you want to eat it. Change up this healthy meal by adding different vegetables and sauces. ⅓ cup Flavorful Brown Rice Pilaf ⅓ cup cannellini beans, drained ¼ cup diced Persian cucumbers ¼ cup diced fresh tomatoes ¼ cup chopped avocado ½ cup arugula Pinch onion powder Pinch garlic powder ½ tablespoon freshly squeezed lemon juice Pinch freshly ground black pepper

1.

In a large Mason jar with a lid, layer the rice, beans, cucumbers, tomatoes, avocado, and arugula and cover with the lid.

2.

To serve, add the onion powder, garlic powder, and lemon juice. Replace the lid, and gently shake to season all the ingredients. Transfer the salad onto a plate or a bowl, and season with pepper.

Cooking Tip: To save time, use microwavable rice. Swap It: Try different vegetables like radishes, red or yellow bell peppers, and broccoli. Also try balsamic vinegar instead of lemon juice. Choose different grains like bulgur wheat or farro. Swap arugula for spinach, lettuce, or mixed greens. Flavor Boost: Season with fresh herbs like dill, cilantro, or parsley.

Per serving: Calories: 221; Total fat: 6g; Sodium: 14mg; Carbohydrates: 36g; Fiber: 7g; Protein: 9g

Vegetable “Poke” Bowl Prep time: 10 minutes / Serves 1 ONE-POT

30 MINUTES OR LESS

There are so many variations on how to make this recipe, so have fun and try new things! Cooked edamame can be found in most grocery stores. If purchased frozen, it will need to be defrosted before use. Try to prep all the ingredients ahead of time because it will make assembly very easy. ½ cup Flavorful Brown Rice Pilaf ½ cup mixed greens ¼ cup cooked edamame ¼ cup Creamy Chimichurri Sauce ½ cup Mango Salsa ½ small avocado, peeled, pitted, and sliced 2 unseasoned seaweed nori sheets, shredded ¼ cup microgreens Sesame seeds (optional)

1.

In a medium bowl, combine the rice pilaf, mixed greens, edamame, and Creamy Chimichurri Sauce and mix well.

2.

Top with the Mango Salsa, avocado, shredded nori sheets, and microgreens. Sprinkle with sesame seeds (if using).

Cooking Tip: To save time, use microwavable rice. Try replacing the Mango Salsa with fresh diced mango. Swap It: If there is wasabi arugula at the store or at your local farmers’ market, pick that up and give it a try instead of the mixed greens. Flavor Boost: Add wasabi.

Per serving: Calories: 450; Total fat: 26g; Sodium: 40mg; Carbohydrates: 58g; Fiber: 16g; Protein: 13g

Plant-Based Charcuterie Board Prep time: 20 minutes / Serves 1 ONE-POT

30 MINUTES OR LESS

This recipe is full of ingredients found in a plant-based-diet household. It’s quick and easy to assemble for lunch or dinner. Use any leftover items from other recipes, and try swapping out different items to suit any preference. 13 unsalted almonds, toasted ¼ cup sliced fresh strawberries 10 grapes ½ apple, cored and sliced into wedges 3 baby carrots 1 celery stalk, cut into 3-inch-long pieces 1 tablespoon peanut butter 5 whole-grain crackers 3 low-sodium olives ½ cup Chickpea Hummus with Roasted Bell Peppers ¼ cup Smoked Cashew Cheese Spread (optional) Fresh dill, for garnish

1.

On a serving tray, set out the almonds, strawberries, grapes, apples, carrots, celery, peanut butter, crackers, and olives.

2.

Place the hummus in a small bowl in the middle of the tray. In a second bowl, place the cashew cheese spread.

3.

Garnish with fresh dill.

Swap It: Use any unsalted nuts, but keep in mind that different nuts have different amounts of calories. The goal is to keep the serving at 100 calories. If preferred, skip the olives and hummus and serve the Kalamata Olives and White Bean Dip. Instead of peanut butter, substitute almond butter. Per serving: Calories: 676; Total fat: 24g; Sodium: 377mg; Carbohydrates: 92g; Fiber: 22g; Protein: 23g

Red Bell Pepper Stuffed with Edamame and Avocado Prep time: 15 minutes / Serves 1 ONE-POT

30 MINUTES OR LESS

Edamame beans are whole, immature soybeans that are harvested before they have ripened or hardened. Edamame is a great source of protein, fiber, antioxidants, B vitamins, and vitamin K. Leftover edamame is great for salads, snacks, and bowls. ½ cup shelled edamame 1 small avocado, peeled and pitted 1 tablespoon freshly squeezed lemon juice ½ teaspoon garlic powder ½ teaspoon onion powder 1 teaspoon ginger powder Pinch freshly ground black pepper (optional) Red pepper flakes (optional) 1 red bell pepper, seeded and halved 1 tablespoon diced scallions 2 tablespoons finely chopped cilantro 1 tomato, diced 2 tablespoons microgreens (optional) 2 teaspoons Everything but the Bagel and Salt Mix

1.

In a medium bowl, combine the edamame, avocado, lemon juice, garlic powder, onion powder, ginger powder, black pepper (if using), and red pepper flakes to taste (if using).

2.

Mash all the ingredients together with a potato masher or fork until the mixture reaches a chunky consistency.

3.

In each half of the bell pepper, spoon the edamame mixture; then sprinkle on the scallions, cilantro, and tomatoes, and top with the microgreens (if using).

4.

Top with the Everything but the Bagel and Salt Mix; then serve.

Cooking Tip: If using frozen edamame, defrost it in cold water for 2 to 3 minutes; then drain the water and dry the beans. Swap It: Instead of lemon juice, try freshly squeezed lime juice. Instead of Everything but the Bagel and Salt Mix, use toasted peanuts or pepitas. Instead of microgreens, use alfalfa. Per serving: Calories: 490; Total fat: 34g; Sodium: 33mg; Carbohydrates: 40g; Fiber: 22g; Protein: 15g

Cheesy Polenta with Kale, Butternut Squash, and Pepitas Prep time: 10 minutes / Cook time: 30 minutes / Serves 3 30 MINUTES OR LESS

Polenta is coarsely ground cornmeal. It has a very creamy texture, and it’s easy to prepare. To save time, buy pre-cut squash and shredded kale. 2 cups cubed butternut squash ½ tablespoon ground cinnamon ⅔ cup canned coconut milk 2 cups Flavorful Vegetable Broth ⅔ cup shredded kale ⅔ cup polenta 2 tablespoons nutritional yeast (optional) 3 tablespoons pepitas

1.

Preheat the oven to 425°F.

2.

Place the butternut squash in a single layer on a baking sheet covered with nonstick foil or parchment paper. Sprinkle the cinnamon on the squash. If the squash is too dry, lightly sprinkle it with water so the cinnamon will stick better. Bake for 25 to 30 minutes until the squash is tender, turning once halfway through.

3.

Meanwhile, in a medium pot, combine the coconut milk and vegetable broth and bring to a boil. Add the kale, polenta, and nutritional yeast (if using). Reduce the heat to low and cook for 3 to 5 minutes, stirring with a whisk or fork to prevent clumping.

4.

Serve 1 cup of the polenta mixture with ¾ cup of roasted squash. Sprinkle with 1 tablespoon of the pepitas.

5.

Store extra polenta and squash in separate airtight containers in the refrigerator for up to 3 days. Top with the pepitas only when ready to serve.

Cooking Tip: When reheating polenta, add extra water or plant-based milk to ensure it stays creamy. Swap It: Add yams or sweet potatoes to the butternut squash, or use them in place of the butternut squash. Also try swapping pepitas for pine nuts. Flavor Boost: Drizzle the butternut squash with maple syrup before roasting it. Per serving: Calories: 239; Total fat: 15g; Sodium: 97mg; Carbohydrates: 26g; Fiber: 4g; Protein: 5g

Buddha Bowl with Root Vegetables Prep time: 15 minutes / Cook time: 35 minutes / Serves 1 ONE-POT

30 MINUTES OR LESS

Plant-based bowls are very filling and great for a weight loss plan. A great Buddha bowl should be filled with grains, greens, vegetables, beans, nuts, and low-calorie dressing. Prepare extra vegetables and rice to be used the next day in a bowl. ½ cup cubed beets ½ cup cubed carrots ½ cup cubed yams Pinch garlic powder Pinch onion powder Pinch freshly ground black pepper ½ cup Flavorful Brown Rice Pilaf ½ cup mixed greens ¼ cup Sweet Peanut Butter Dipping Sauce 1 tablespoon sunflower seeds ¼ cup Smoked Cashew Cheese Spread (optional)

1.

Preheat the oven to 425°F.

2.

Place the beets, carrots, and yams in a single layer on a baking sheet covered with nonstick foil or parchment paper. Sprinkle with the garlic powder, onion powder, and pepper. Bake for 25 to 35 minutes until the vegetables are tender, turning once halfway through.

3.

Warm the Flavorful Brown Rice Pilaf in the microwave. In a serving bowl, combine the warmed rice pilaf, roasted vegetables, and mixed

greens. Top with the peanut butter sauce; then sprinkle with the sunflower seeds. Add the cashew cheese spread (if using). Swap It: Sweet potatoes are wonderful in this dish in addition to the other root vegetables, as are purple or yellow carrots. You can swap the rice pilaf for quinoa or farro. Flavor Boost: Roasted bell peppers also work well in this dish. Per serving: Calories: 449; Total fat: 19g; Sodium: 122mg; Carbohydrates: 70g; Fiber: 10g; Protein: 15g

VegaBurger Patties with Black Beans and Edamame Prep time: 15 minutes / Cook time: 15 minutes / Makes 8 EXTRA LOW CALORIE

30 MINUTES OR LESS

This veggie burger is high in protein, fiber, and phytonutrients. Try it protein style by wrapping it in lettuce leaves or serving it with the Tangerine and Purple Cabbage Salad. 1 (15-ounce) can black beans, drained and rinsed ¾ cup shelled edamame ⅔ cup minced yellow onion 3 garlic cloves, minced ½ cup bread crumbs ¾ cup rolled oats, uncooked 3 tablespoons Dijon mustard 1 teaspoon ground ginger Pinch red pepper flakes Pinch freshly ground black pepper ⅓ cup Flavorful Vegetable Broth, plus more as needed

1.

Combine the black beans and edamame in a large bowl and mash with a potato masher or fork.

2.

Add the onion, garlic, bread crumbs, rolled oats, Dijon mustard, ginger, red pepper flakes, and pepper. Combine well.

3.

Scoop out about ⅓ cup of the mixture and form a patty. Repeat to make 8 patties.

4.

In a large pan, heat the Flavorful Vegetable Broth over medium heat. Add patties and cook for 5 to 7 minutes per side. Add more broth if it evaporates too quickly.

5.

Serve the patties hot with a side dish or salad.

Cooking Tip: If the mixture is too dry and the patties are not holding together, add water or liquid from the drained black beans. Patties can be refrigerated for 1 to 2 hours before cooking. Flavor Boost: Top with spicy mustard. Per serving (1 patty): Calories: 109; Total fat: 2g; Sodium: 91mg; Carbohydrates: 18g; Fiber: 4g; Protein: 6g

Barley Bowl with Cranberries and Walnuts Prep time: 5 minutes / Cook time: 30 minutes / Chill time: 1 hour / Serves 4 5-INGREDIENT

This recipe consists of only plant-based ingredients that provide plenty of fiber, which is great for weight loss and gut health. A good amount of protein comes from the barley, nuts, and poppy seeds. Leftovers are easily stored in the refrigerator in an airtight container for up to three days. 1 cup pearl barley, uncooked 3 cups water ¼ cup poppy seeds ½ cup dried cranberries ½ cup chopped walnuts, toasted

1.

In a medium pot, combine the barley and water and bring to a boil. Reduce the heat to medium and cook until the barley is tender, 25 to 30 minutes. Once done, drain off any excess water and let cool.

2.

While the barley is cooking, place the poppy seeds and dried cranberries in a small bowl and soak them in hot water for 5 to 10 minutes; then drain the water and let cool.

3.

In a large bowl, combine the cooked barley, cranberries, poppy seeds, and walnuts. Mix well, cover, and refrigerate for 30 minutes to 1 hour before serving cold.

Swap It: Dried cranberries can be substituted with dried cherries or raisins. Pecans, almonds, sunflower seeds, and pumpkin seeds may be used instead of walnuts or in combinations. Try this recipe with farro

instead of pearl barley. Cooking Tip: The nuts can be finely chopped and lightly toasted in an oven or in a sauté pan or skillet for up to 5 minutes or until they develop a pleasant smell. To save time, purchase pre-cooked grains. Per serving: Calories: 341; Total fat: 14g; Sodium: 12mg; Carbohydrates: 50g; Fiber: 11g; Protein: 9g

Sweet Pineapple Brown Rice Prep time: 15 minutes / Cook time: 10 minutes / Serves 4 ONE-POT

30 MINUTES OR LESS

This dish offers lots of sweetness from the pineapple and coconut as well as a pungent, spicy flavor from the garlic. Scallions also add a fresh, grassy aroma and another spicy note. ½ cup canned coconut milk 2 garlic cloves, minced 1½ cups chopped fresh pineapple 1 large red bell pepper, seeded and diced ¾ cup chopped scallions ½ cup chopped unsalted cashews 2 cups Flavorful Brown Rice Pilaf 1 cup chopped fresh cilantro 1 small lime, quartered

1.

In a large pot, bring the coconut milk to a low boil over medium heat. Stir in the garlic.

2.

Add the pineapple, bell pepper, scallions, cashews, and rice pilaf. Mix well and cook for 5 to 7 minutes.

3.

Reduce the heat to low, add the cilantro, and stir for 3 minutes more.

4.

Serve hot with lime wedges.

Flavor Boost: Consider adding a teaspoon of chili sauce, or serve with a spoonful of Spicy Tomato and Pepper Sauce. Per serving: Calories: 330; Total fat: 15g; Sodium: 20mg; Carbohydrates: 44g; Fiber: 4g; Protein: 8g

Vegan Chili Prep time: 5 minutes / Cook time: 25 minutes / Serves 4 ONE-POT

30 MINUTES OR LESS

Chili usually includes ground meat, but this version does not in order to make it healthier. Even without the meat, this recipe still offers all the flavors that come with tasty, comforting chili. 1 cup Flavorful Vegetable Broth 1 (28-ounce) can crushed tomatoes 1 medium sweet onion, diced 1 medium carrot, thinly sliced 1 (15-ounce) can black beans, drained and rinsed 1 (15-ounce) can chickpeas, drained and rinsed 1 cup frozen corn 3 garlic cloves, minced 1 cup chopped low-sodium olives (optional) 1 teaspoon mild chili powder 2 teaspoons ground cumin 1 tablespoon smoked paprika Dash cayenne pepper (optional) 2 tablespoons maple syrup (optional) ½ cup chopped fresh chives

1.

In a large pot, combine the vegetable broth and tomatoes with their juices. Bring to a low boil over medium heat.

2.

Add the onions and carrots and cook about 15 minutes on medium-low heat.

3.

Add the black beans, chickpeas, corn, garlic, and olives (if using). Season with the chili powder, cumin, smoked paprika, cayenne pepper (if using), and maple syrup (if using). Cover with a lid and simmer 5 minutes more.

4.

Top with the fresh chives and serve warm.

Swap It: Use scallions or fresh cilantro instead of chives. Feel free to try a different variety of beans with this recipe. If using canned corn instead of frozen, make sure it has no added salt. Flavor Boost: For extra spice and flavor, stir in 1 tablespoon of Spicy Tomato and Pepper Sauce per serving and add a slice of lemon. Per serving: Calories: 307; Total fat: 3g; Sodium: 67mg; Carbohydrates: 59g; Fiber: 18g; Protein: 16g

Fully Loaded Sweet Potatoes Prep time: 10 minutes / Cook time: 25 minutes / Serves 2 EXTRA LOW CALORIE

ONE-POT

What an easy way to enjoy sweet potatoes! Simply bake in the oven and go. Feel free to try these suggested toppings, or improvise and try other ideas. 2 large sweet potatoes 4 tablespoons Spicy Tomato and Pepper Sauce 4 tablespoons Creamy Chimichurri Sauce 2 tablespoons Kalamata Olives and White Bean Dip 4 tablespoons chopped scallions 2 tablespoons Everything but the Bagel and Salt Mix (optional)

1.

Preheat the oven to 425°F.

2.

Poke the potatoes with a fork all over; then fully cover in foil. Bake for 25 minutes or until the potatoes are easily pierced with a fork.

3.

Remove the potatoes from the oven and let cool. Remove the foil and slice each potato lengthwise to open it slightly.

4.

Lightly mash the inside of each potato with a fork. Top each potato with 2 tablespoons of Spicy Tomato and Pepper Sauce, 2 tablespoons of Creamy Chimichurri Sauce, 1 tablespoon of Kalamata Olives and White Bean Dip, 2 tablespoons of chopped scallions, and 1 tablespoon of Everything but the Bagel and Salt Mix (if using).

Cooking Tip: Place both potatoes in a casserole baking dish and cover with a lid or a sheet of foil instead of wrapping each potato individually. Swap It: Top with sliced avocado instead of the Creamy Chimichurri Sauce.

Per serving: Calories: 187; Total fat: 5g; Sodium: 103mg; Carbohydrates: 34g; Fiber: 7g; Protein: 4g

Whole-Grain Pasta with Sun-Dried Tomatoes, Olives, and Broccoli Prep time: 5 minutes / Cook time: 15 minutes / Chill time: 5 minutes / Serves 2 30 MINUTES OR LESS

This is an easy pasta recipe with fresh, aromatic flavors from the avocado dressing and herbs. Creamy Chimichurri Sauce is an important ingredient as it contributes flavor, healthy fats, and creaminess to this meal. 4 cups water 1½ cups whole-wheat rigatoni, uncooked ½ cup sun-dried tomatoes, julienned 1 cup fresh or frozen broccoli florets 6 black pitted low-sodium olives, diced ¼ cup thinly sliced fresh basil leaves (optional) ¼ cup pine nuts, toasted ¼ cup Creamy Chimichurri Sauce

1.

In a large pot, bring the water to a boil. Add the pasta, stir, and cook on medium heat for 10 minutes.

2.

Add the tomatoes and broccoli. Cover with a lid and bring back to a boil. Reduce the heat to medium-low and cook for 3 minutes more.

3.

Drain the liquid.

4.

In a large bowl, combine the cooked pasta and vegetables with the olives, basil (if using), and pine nuts. Dress with the Creamy

Chimichurri Sauce and serve warm or cold. Leftover pasta can be stored in an airtight container in the refrigerator for up to 3 days. Per serving: Calories: 430; Total fat: 19g; Sodium: 217mg; Carbohydrates: 58g; Fiber: 11g; Protein: 15g

Chickpea Masala Prep time: 10 minutes / Cook time: 15 minutes / Serves 4 EXTRA LOW CALORIE

ONE-POT

30 MINUTES OR LESS

This chickpea masala tastes wonderful over warm Flavorful Brown Rice Pilaf. This dish is full of flavor and anti-inflammatory ingredients such as garlic, ginger, and turmeric. ¼ cup canned coconut milk ½ medium sweet onion, chopped 1 medium jalapeño pepper, seeded, ribs removed, and diced 2 garlic cloves, minced 1 tablespoon minced fresh ginger 1 (15-ounce) can crushed tomatoes 1 (15-ounce) can chickpeas, rinsed and drained 1 teaspoon ground cinnamon 1 teaspoon ground coriander 1 teaspoon ground turmeric ½ teaspoon ground cloves ½ teaspoon ground cumin

1.

In a small pot, combine the coconut milk, onion, jalapeño pepper, garlic, and ginger. Cook on medium heat for 2 minutes.

2.

Add the tomatoes with their juices, the chickpeas, cinnamon, coriander, turmeric, cloves, and cumin. Reduce the heat to low and cook for 10 minutes more.

3.

Serve warm.

Flavor Boost: Add a touch of freshly squeezed lemon juice and a pinch of fresh chopped cilantro. For extra spice, add chiles or ¼ teaspoon of cayenne pepper while cooking. Per serving: Calories: 149; Total fat: 5g; Sodium: 138mg; Carbohydrates: 23g; Fiber: 7g; Protein: 6g

Sweet Potato and Peanut Stew Prep time: 10 minutes / Cook time: 20 minutes / Serves 4 ONE-POT

30 MINUTES OR LESS

This creamy and nutty stew is super flavorful with fresh herbs and chopped peanuts. It offers plenty of protein, fats, and fiber and tastes best when served over Flavorful Brown Rice Pilaf. 1 cup canned coconut milk 1 cup Flavorful Vegetable Broth 1 medium sweet onion, diced 2 cloves garlic, minced 2 medium sweet potatoes, peeled and chopped into ¼-inch cubes ¼ cup peanut butter 1 teaspoon yellow curry 1 teaspoon mild chili powder ½ cup chopped peanuts, toasted 2 cups chopped kale 1 cup chopped cilantro 1 cup chopped scallions Dash cayenne pepper (optional)

1.

In a medium pot, combine the coconut milk and Flavorful Vegetable Broth. Add the onion, garlic, sweet potatoes, peanut butter, yellow curry, and chili powder. Cook on medium heat for 15 minutes, stirring occasionally.

2.

Stir in the peanuts and kale and continue cooking for 3 to 5 minutes more.

3.

Top individual portions with the cilantro, scallions, and cayenne pepper (if using).

4.

Serve warm.

Cooking Tip: Feel free to add up to 1 extra cup of the Flavorful Vegetable Broth if the preference is for a thinner stew. Swap It: Use turmeric instead of yellow curry. Flavor Boost: Stir in 1 tablespoon of Spicy Tomato and Pepper Sauce while cooking. Per serving: Calories: 408; Total fat: 30g; Sodium: 83mg; Carbohydrates: 43g; Fiber: 6g; Protein: 12g

Cabbage and Mushroom Ragout Prep time: 10 minutes / Cook time: 15 minutes / Serves 3 EXTRA LOW CALORIE

ONE-POT

30 MINUTES OR LESS

This easy and quick recipe is one of a few ways to enjoy mushrooms on an SOS diet. Mushrooms can serve as a source of vitamin D, but only if it is stated on the label, so choose your mushrooms carefully. Cabbage is a cruciferous vegetable that may be helpful in preventing cancer. To save time, purchase shredded cabbage and carrots and sliced mushrooms. 1 cup Flavorful Vegetable Broth 2 cups shredded fresh cabbage 10 baby bella mushrooms, sliced 1 cup diced onion ½ cup shredded carrots 1 cup crushed tomatoes 2 teaspoons mild chili powder 2 bay leaves (optional)

1.

Combine the vegetable broth, cabbage, mushrooms, onions, carrots, tomatoes with their juices, chili powder, and bay leaves (if using) in a medium saucepan. Cover with a lid and bring to a boil over medium heat.

2.

Reduce the heat and cook on medium-low for 10 minutes more.

3.

Remove the bay leaves before serving, and serve hot or cold.

Flavor Boost: Top with chopped fresh parsley when serving. Per serving: Calories: 106; Total fat: 1g; Sodium: 240mg; Carbohydrates: 23g; Fiber: 7g; Protein: 6g

Plantain Boats Prep time: 5 minutes / Cook time: 20 minutes / Serves 2 EXTRA LOW CALORIE

5-INGREDIENT

ONE-POT

30

MINUTES OR LESS

Plantains, just like bananas, are a great source of potassium. However, unlike bananas, plantains are ripe when almost entirely black and soft. Choose plantains carefully when buying them, or have the patience to allow them to ripen on the kitchen counter or in a paper bag for a few days. 2 ripe plantains, halved 2 tablespoons freshly squeezed lime juice 1 teaspoon chili powder 1 cup Flavorful Brown Rice Pilaf ½ cup Mango Salsa

1.

Preheat the oven to 425°F.

2.

Line the bottom of a casserole dish with foil. Coat the plantain halves with the lime juice and sprinkle with the chili powder.

3.

Place the seasoned plantain halves in the prepared dish, cut-side up. Cover the dish with foil and bake for 20 minutes or until the plantains are soft and tender.

4.

Remove the dish from the oven, carefully transfer the cooked plantains onto a serving plate, and top each with ¼ cup of rice pilaf and a spoonful of Mango Salsa.

5.

Serve warm. Store the unused portion for a leftover meal.

Swap It: Use Chipotle Relish instead of Mango Salsa.

Flavor Boost: Drizzle with hot sauce for extra spice. Per serving (2 plantain halves): Calories: 118; Total fat: 1g; Sodium: 8mg; Carbohydrates: 25g; Fiber: 1g; Protein: 3g

THICK AND CHEWY OATMEAL AND CHERRY COOKIES

Chapter 6 Snacks, Sides, and Desserts Olive Kabobs Crunchy Veggies with Peanut Sauce Salsa with Mushrooms and Olives Watermelon with Coconut-Lime Yogurt Baby Potatoes with Dill, Chives, and Garlic Green Beans with Almonds Spicy Carrots with Coriander Flavorful Brown Rice Pilaf Homemade Applesauce with Raisins and Nuts Thick and Chewy Oatmeal and Cherry Cookies Caramelized Banana with Yogurt and Toasted Coconut Almond Truffles with Toasted Coconut Homemade Caramel with Dates and Peanut Butter Baked Pear with Muesli

Olive Kabobs Prep time: 20 minutes / Makes 16 kabobs EXTRA LOW CALORIE

5-INGREDIENT

ONE-POT

30

MINUTES OR LESS

Olives and vegetables make a great snack. These kabobs are ready in minutes and offer a delicious flavor combination. Plus, the bell peppers are an excellent source of vitamin C. Kalamata olives and cherry tomatoes are perfect together, but feel free to experiment with different veggies. 16 large low-sodium olives, pitted 2 bell peppers, any color, seeded and cut in 1-inch pieces 16 cherry tomatoes

Thread 1 olive, 1 piece of pepper, and 1 tomato on a toothpick, and repeat with the remaining ingredients. Swap It: Try adding onions, radishes, or cucumbers. Flavor Boost: Add a splash of lemon juice. Per serving (4 kabobs): Calories: 58; Total fat: 2g; Sodium: 135mg; Carbohydrates: 10g; Fiber: 2g; Protein: 2g

Crunchy Veggies with Peanut Sauce Prep time: 5 minutes / Serves 1 EXTRA LOW CALORIE

5-INGREDIENT

ONE-POT

30

MINUTES OR LESS

An easy-to-prepare recipe that makes a filling and flavorful snack for any occasion. Peanuts provide protein and fat, and vegetables contribute fiber and vitamins. Enjoy the wholesome goodness! 4 baby carrots 2 broccoli florets 1 tablespoon Sweet Peanut Butter Dipping Sauce

Dip the carrots and broccoli florets into the Sweet Peanut Butter Dipping Sauce and enjoy. Swap It: If the peanut dipping sauce isn’t available, use 1 tablespoon of nut butter instead. Alternatively, quarter regular carrots instead of using baby carrots. Also try celery or snap peas for variety. Per serving: Calories: 81; Total fat: 3g; Sodium: 7mg; Carbohydrates: 11g; Fiber: 3g; Protein: 3g

Salsa with Mushrooms and Olives Prep time: 30 minutes / Serves 3 ONE-POT

30 MINUTES OR LESS

This recipe is for olive lovers. Making the salsa requires some cutting and marinating, but it is worth the effort. Any variety of tomatoes will work for this recipe; however, Roma tomatoes are perfect because they are firm in texture and don’t contain a lot of seeds. ½ cup finely chopped white button mushrooms 1 tablespoon chopped fresh parsley 1 tablespoon chopped fresh basil 2 Roma tomatoes, finely chopped 1 tablespoon finely chopped scallions ⅓ cup chopped marinated artichoke hearts ½ cup chopped olives 1 tablespoon balsamic vinegar 3 slices sourdough toast

1.

Combine the mushrooms, parsley, basil, tomatoes, scallions, artichoke hearts, and olives in a medium mixing bowl.

2.

Dress with the balsamic vinegar. Let marinate at room temperature about 20 minutes to blend flavors. Alternatively, refrigerate until serving time.

3.

Serve the salsa with the slices of sourdough toast.

Swap It: Try red wine vinegar instead of balsamic, and use a variety of olives and mushrooms. Pair the salsa up with salt-free crackers instead of toast. Per serving: Calories: 205; Total fat: 3g; Sodium: 432mg; Carbohydrates: 41g; Fiber: 4g; Protein: 9g

Watermelon with Coconut-Lime Yogurt Prep time: 10 minutes / Serves 1 5-INGREDIENT

ONE-POT

30 MINUTES OR LESS

Fresh lime and watermelon are a perfect combination. Watermelon is a great choice for a snack because it is juicy, filling, and packed with vitamins A and C, beta-carotene, and lycopene. Coconut milk yogurt is high in calcium and vitamin B12. To save time, purchase pre-cut watermelon. ¾ cup unsweetened coconut milk yogurt, plain or vanilla 1 teaspoon maple syrup Zest and juice of 1 lime, plus 1 lime cut into wedges for garnish 1¼ cups cubed seedless watermelon

1.

Place the yogurt in a small bowl and add the maple syrup.

2.

Zest 1 lime on top of the yogurt; then halve the lime and squeeze the juice into the yogurt. Mix well.

3.

Serve the watermelon cubes with the coconut-lime yogurt.

4.

Garnish with the lime wedges.

Flavor Boost: Sprinkle the watermelon with chili powder. Some chili powders are spicier than others, so be sure to taste the powder first to check the level of spiciness. Per serving: Calories: 209; Total fat: 3g; Sodium: 27mg; Carbohydrates: 43g; Fiber: 2g; Protein: 6g

Baby Potatoes with Dill, Chives, and Garlic Prep time: 5 minutes / Cook time: 20 minutes / Serves 2 5-INGREDIENT

ONE-POT

30 MINUTES OR LESS

This is a quick and easy side dish that goes well with anything from veggie burgers to vegetable kabobs. The combination of garlic, chives, and dill creates a unique aroma and offers multiple health benefits. 2 cups water 12 baby potatoes 2 garlic cloves, minced 2 tablespoons chopped fresh dill 2 tablespoons chopped fresh chives Pinch freshly ground black pepper (optional)

1.

Combine the water and potatoes in a medium saucepan and bring to a boil over medium-high heat. Cook for 20 minutes or until the potatoes are soft when pierced with a fork.

2.

Drain the liquid and add the garlic; then mix well.

3.

Serve warm and top each portion with 1 tablespoon of dill, 1 tablespoon of chives, and pepper (if using).

Cooking Tip: Consider slightly mashing the hot potatoes with a fork before adding the garlic, dill, and chives. Swap It: Use scallions instead of chives. Per serving: Calories: 155; Total fat: 1g; Sodium: 32mg; Carbohydrates: 34g; Fiber: 6g; Protein: 4g

Green Beans with Almonds Prep time: 5 minutes / Cook time: 10 minutes / Serves 2 5-INGREDIENT

ONE-POT

30 MINUTES OR LESS

In addition to being an excellent source of fiber, green beans also offer protein and vitamin C. Use either fresh or frozen green beans in this recipe. 10 ounces cut green beans 4 garlic cloves, minced ¼ cup Flavorful Vegetable Broth 1 small red jalapeño pepper, seeded, ribs removed, and diced ½ cup sliced almonds, toasted

1.

Combine the green beans, garlic, vegetable broth, and jalapeño pepper in a large nonstick skillet over medium heat. Cover with a lid and steam for 5 to 7 minutes.

2.

Remove the lid, add the almonds, and cook on low for 2 minutes more.

Cooking Tip: Cook for up to 15 minutes to make the green beans more tender. Flavor Boost: Add a dash of red pepper flakes for extra heat. Per serving: Calories: 188; Total fat: 12g; Sodium: 10mg; Carbohydrates: 17g; Fiber: 7g; Protein: 8g

Spicy Carrots with Coriander Prep time: 15 minutes / Serves 2 EXTRA LOW CALORIE

ONE-POT

30 MINUTES OR LESS

These sweet and sour crunchy carrot strips offer an incredible mix of flavor from the coriander and garlic. They also provide sufficient amounts of vitamin A and flavonoids. 3 cups shredded carrots 4 garlic cloves, minced ¼ cup rice vinegar 1 tablespoon maple syrup 1 tablespoon ground coriander 1 teaspoon red pepper flakes ½ teaspoon freshly ground black pepper ¼ tablespoon cayenne pepper 1 teaspoon dried dill (optional) 1 teaspoon dried parsley (optional)

1.

Mix the carrots, garlic, rice vinegar, maple syrup, red pepper flakes, coriander, cayenne pepper, and black pepper in a large mixing bowl.

2.

Add the dried dill and parsley (if using).

3.

Let sit for at least 10 minutes; then enjoy.

Cooking Tip: Shred the carrots with a food processor or a slicer, or buy them pre-shredded. This dish tastes best if left to marinate for a few hours in the refrigerator. Prepare the spice mix in advance and store it for the next batch of this recipe. Flavor Boost: Sprinkle with Everything but the Bagel and Salt Mix or any other preferred spices. Per serving: Calories: 101; Total fat: 0g; Sodium: 102mg; Carbohydrates: 23g; Fiber: 4g; Protein: 2g

Flavorful Brown Rice Pilaf Prep time: 5 minutes / Cook time: 40 minutes / Serves 3 5-INGREDIENT

ONE-POT

Brown rice is a minimally processed whole grain and therefore requires a little extra cooking time compared to the more popular white rice (a refined grain). Use low-sodium store-bought broth for convenience, or make this side dish with Flavorful Vegetable Broth. 1 cup brown basmati rice, uncooked and rinsed 3 cups Flavorful Vegetable Broth 1 cup chopped fresh flat-leaf parsley

1.

Combine the rice and vegetable broth in a medium pot, and bring to a boil. Cover with a lid, reduce the heat to low, and simmer for 40 minutes or until the liquid is absorbed.

2.

Remove from the heat and let sit covered for 5 minutes.

3.

Stir in the parsley. Use immediately or store in an airtight container in the refrigerator for up to 7 days.

Cooking Tip: Use pre-cooked brown rice if available; just be sure to follow the directions on the package. Flavor Boost: Add freshly ground black pepper and lemon zest for extra aroma and kick. Per serving: Calories: 235; Total fat: 2g; Sodium: 16mg; Carbohydrates: 49g; Fiber: 2g; Protein: 5g

Homemade Applesauce with Raisins and Nuts Prep time: 10 minutes / Cook time: 25 minutes / Serves 6 5-INGREDIENT

ONE-POT

This dessert is naturally sweet and offers plenty of fiber to promote satiety and prevent overeating. The applesauce comes together best when working with apple varieties that break down easily when cooked. The best varieties to work with are Golden Delicious and Fuji. 6 medium apples, peeled, cored, and chopped ⅓ cup water ¼ cup maple syrup ½ cup golden raisins ½ cup chopped pecans, toasted

1.

Combine the apples, water, and maple syrup in a large saucepan and bring to a boil. Reduce the heat to a low simmer, cover, and cook for 15 to 20 minutes, or until the apples are very tender.

2.

Remove the lid, add the raisins, mix, and simmer for 5 minutes more to thicken.

3.

Mash the apples slightly with a potato masher until they reach a chunky consistency.

4.

Top each portion with a quarter of the chopped pecans. Serve warm or chilled.

Cooking Tip: Store in an airtight container in the refrigerator for up to 5 days. Swap It: Use sliced toasted almonds instead of pecans.

Flavor Boost: Add ¼ cup of freshly squeezed lemon juice to the saucepan with the apples. Add ground cinnamon and nutmeg for extra aroma and flavor. Per serving: Calories: 233; Total fat: 7g; Sodium: 7mg; Carbohydrates: 46g; Fiber: 6g; Protein: 2g

Thick and Chewy Oatmeal and Cherry Cookies Prep time: 10 minutes / Cook time: 15 minutes / Serves 12 EXTRA LOW CALORIE

30 MINUTES OR LESS

Imagine cookies made without refined sugars or vast amounts of saturated fat. Believe it or not, they are truly delicious. This recipe is made with only wholesome, chewy, flavorful, and easy-to-digest ingredients. 6 medium Medjool dates, pitted 1 ripe banana, mashed ¼ cup molasses 2 tablespoons almond butter ½ cup all-purpose flour, sifted ½ cup old-fashioned oats ½ cup dried cherries 1 teaspoon baking powder ½ teaspoon baking soda

1.

Preheat the oven to 350°F and line a baking sheet with nonstick foil or parchment paper.

2.

Combine the dates, banana, molasses, almond butter, and flour in a food processor. Combine until smooth.

3.

Pour the mixture into a large mixing bowl; then add the oats, cherries, baking powder, and baking soda. Mix well.

4.

Scoop about 2 tablespoons of the dough and roll it into a ball. Repeat with the remaining dough. Place dough balls 2 inches apart on the

prepared baking sheet and bake for 15 minutes, or until brown around the edges. 5.

Let cool and enjoy.

Swap It: Use golden raisins instead of dried cherries. Flavor Boost: Add a teaspoon of vanilla extract to the dough. Per serving (1 cookie): Calories: 133; Total fat: 2g; Sodium: 57mg; Carbohydrates: 28g; Fiber: 2g; Protein: 2g

Caramelized Banana with Yogurt and Toasted Coconut Prep time: 5 minutes / Cook time: 5 minutes / Serves 1 5-INGREDIENT

ONE-POT

30 MINUTES OR LESS

This mini dessert is full of flavor but low in calories! Buy toasted coconut or toast it at home. 1 tablespoon maple syrup 1 small banana, cut into ¼-inch-thick slices ¼ cup plain unsweetened cashew milk yogurt 1 tablespoon toasted shredded coconut Pinch ground cinnamon

1.

Pour the maple syrup into a small skillet and heat over medium-low heat. Add the bananas and caramelize for 3 to 5 minutes.

2.

Put the yogurt on a small plate or in a small bowl. Place the caramelized bananas on top of the yogurt, and sprinkle with the shredded coconut and cinnamon.

Swap It: Use a different plant-based unsweetened yogurt and try toasted walnuts or pecans instead of coconut. Replace the banana with a plantain and add Simple Homemade Muesli and eat it for breakfast. Per serving: Calories: 196; Total fat: 3g; Sodium: 13mg; Carbohydrates: 43g; Fiber: 3g; Protein: 3g

Almond Truffles with Toasted Coconut Prep time: 10 minutes / Makes 8 EXTRA LOW CALORIE

5-INGREDIENT

ONE-POT

30

MINUTES OR LESS

In order to get the most fiber, use finely ground almond meal, not blanched. With a high-speed blender or food processor, almond meal can be made at home by blending raw almonds into a fine grind. These truffles are great to take on the go for a snack or dessert. ¼ cup almond meal ¼ cup toasted shredded coconut 2 tablespoons cacao powder 2 tablespoons maple syrup

1.

In a medium bowl, combine the almond meal, coconut, cacao, and maple syrup. Using a fork or by hand, mix the ingredients to a smooth consistency.

2.

Scoop about 1 tablespoon of dough and roll it into a small ball. Repeat with the remaining dough to make 8 truffles.

3.

Enjoy immediately, or refrigerate for 10 to 20 minutes before serving.

Flavor Boost: Add ground coffee or espresso powder for an intense coffee flavor. Add finely chopped nuts, raisins, ground cinnamon, or dates. Per serving (1 truffle): Calories: 42; Total fat: 3g; Sodium: 1mg; Carbohydrates: 5g; Fiber: 1g; Protein: 1g

Homemade Caramel with Dates and Peanut Butter Prep time: 20 minutes, plus 30 minutes to chill / Serves 8 EXTRA LOW CALORIE

5-INGREDIENT

ONE-POT

Peanut butter and molasses combine to make the most amazing homemade caramel. Medjool dates, or any soft dates, are perfect for this recipe. Try this caramel mixture in place of jam on toast or hot cereal. 5 Medjool dates, pitted 1 tablespoon peanut butter (no sugar or salt added) 2 teaspoons molasses 8 small apples, cored and sliced into 8 wedges

1.

Soak the dates in hot water for 10 minutes.

2.

Drain the dates and place them in a food processor. Add the peanut butter and molasses and blend to a smooth consistency.

3.

Refrigerate the caramel mixture for 20 to 30 minutes.

4.

Serve 1 tablespoon of the caramel mixture with each sliced apple. Refrigerate the remaining caramel mixture for up to 5 days.

Cooking Tip: If desired, remove the skin from the dates for an even smoother consistency. To reduce the sugar content, omit the molasses. Swap It: Try with almond butter or sunflower butter instead of the peanut butter. Flavor Boost: Add ground cinnamon or nutmeg to taste. Per serving: Calories: 145; Total fat: 1g; Sodium: 1mg; Carbohydrates: 36g; Fiber: 6g; Protein: 1g

Baked Pear with Muesli Prep time: 5 minutes / Cook time: 25 minutes / Serves 1 5-INGREDIENT

ONE-POT

30 MINUTES OR LESS

Pears are high in fiber and full of antioxidants. To make this dessert even more filling, use whole-grain muesli. This can be enjoyed either as a dessert or for breakfast. 1 small pear, halved and pitted (use spoon to remove pit to create a small hole) 1 teaspoon maple syrup 2 tablespoons Simple Homemade Muesli Pinch ground cinnamon (optional) ¼ cup unsweetened cashew milk yogurt

1.

Preheat the oven to 375°F.

2.

Line a baking sheet with nonstick foil or parchment paper. Place the pear halves on the baking sheet, cut-side up.

3.

Drizzle the pear halves with the maple syrup. Top with the muesli and cinnamon (if using).

4.

Bake for 20 to 25 minutes.

5.

Serve with the cashew milk yogurt.

Swap It: Try this dessert with an apple or peach instead of a pear. Flavor Boost: Add ground nutmeg and top with 1 teaspoon of toasted walnuts or pecans. Per serving: Calories: 174; Total fat: 2g; Sodium: 2mg; Carbohydrates: 37g; Fiber: 5g; Protein: 3g

CREAMY CHIMICHURRI SAUCE

Chapter 7 Staples, Sauces, and Condiments Sweet Peanut Butter Dipping Sauce Simple Homemade Muesli Rice Vinegar and Sesame Dressing Spicy Tomato and Pepper Sauce Everything but the Bagel and Salt Mix Flavorful Vegetable Broth Creamy Chimichurri Sauce Smoked Cashew Cheese Spread Mango Salsa Roasted Bell Pepper Wedges Cilantro Chutney Chickpea Hummus with Roasted Bell Peppers Kalamata Olives and White Bean Dip Chipotle Relish

Sweet Peanut Butter Dipping Sauce Prep time: 10 minutes / Makes 1 cup EXTRA LOW CALORIE

ONE-POT

30 MINUTES OR LESS

This sauce makes a perfect addition to the Fresh and Crunchy Spring Rolls. Another easy way to enjoy it is to serve it with sliced carrots, fresh broccoli florets, cucumber, and scallions. ½ cup creamy peanut butter (no added sugar or salt) 2 tablespoons rice vinegar ¼ cup unsweetened coconut milk 1 tablespoon maple syrup 2 garlic cloves ½-inch piece fresh ginger, peeled and grated ¼ teaspoon red pepper flakes

1.

In a food processor, combine the peanut butter, rice vinegar, coconut milk, maple syrup, garlic, ginger, and red pepper flakes. Blend until smooth.

2.

Store in an airtight container in the refrigerator for up to 5 days.

Flavor Boost: Top with Everything but the Bagel and Salt Mix before serving. Per serving (2 tablespoons): Calories: 107; Total fat: 8g; Sodium: 7mg; Carbohydrates: 6g; Fiber: 1g; Protein: 4g

Simple Homemade Muesli Prep time: 10 minutes / Makes 4½ cups EXTRA LOW CALORIE

5-INGREDIENT

30 MINUTES OR LESS

There are multiple ways to enjoy muesli. It can be eaten cold with non-dairy milk, or if a hot cereal is preferred, add non-dairy milk and cook it on low heat for 7 minutes. Muesli also makes a great addition to a yogurt parfait or a smoothie. Try it in the Breakfast Parfait with Coconut and Cacao! 2½ cups quick rolled oats, uncooked ½ cup chopped pecans ½ cup golden raisins

1.

Preheat the oven to 350°F. Place the oats and pecans on a baking sheet and spread them in an even layer. Bake until the nuts are fragrant, 7 to 10 minutes; then let cool.

2.

Transfer the oats and pecans to a large mixing bowl; then add the raisins and combine.

3.

Store the muesli in an airtight container for up to 2 months at room temperature.

Swap It: Use any toasted nuts instead of pecans. Flavor Boost: Add a teaspoon of cinnamon to the mixture. Per serving (¼ cup): Calories: 78; Total fat: 3g; Sodium: 1mg; Carbohydrates: 11g; Fiber: 1g; Protein: 2g

Rice Vinegar and Sesame Dressing Prep time: 10 minutes / Makes ½ cup EXTRA LOW CALORIE

5-INGREDIENT

ONE-POT

30

MINUTES OR LESS

This flavorful dressing has just the right amount of tanginess from the garlic and ginger balanced with the rice vinegar and tahini. It pairs well with the Tangerine and Purple Cabbage Salad and can be used as a dipping sauce for fresh vegetables. ¼ cup rice vinegar 2 tablespoons maple syrup 1 tablespoon tahini 2 garlic cloves, minced ½-inch piece fresh ginger, peeled and grated

1.

Combine the vinegar, maple syrup, tahini, garlic, and ginger in a small Mason jar or other airtight container.

2.

Cover with a lid and shake until well mixed. Store in the refrigerator for up to 1 week.

Flavor Boost: Add freshly squeezed lime juice to give this dressing a citrusy twist. Per serving (2 tablespoons): Calories: 54; Total fat: 2g; Sodium: 6mg; Carbohydrates: 8g; Fiber: 0g; Protein: 1g

Spicy Tomato and Pepper Sauce Prep time: 10 minutes / Cook time: 10 minutes / Makes 1 cup EXTRA LOW CALORIE

30 MINUTES OR LESS

This sauce originates in the Caucasus region, where fiery dishes are well known. For a milder sauce, consider reducing the amount of red pepper flakes. This condiment is full of the powerful antioxidant lycopene from the cooked tomatoes, which improves heart health and can lower the risk of certain types of cancer. This sauce features in the Fully Loaded Sweet Potatoes and can be used to add a spicy kick to many of the recipes in this book. 2 medium ripe tomatoes, halved and seeded ½ cup chopped red bell pepper ¼ cup chopped walnuts 4 medium garlic cloves 1 tablespoon ground coriander 1 teaspoon red pepper flakes 1 teaspoon ground fenugreek ½ teaspoon freshly ground black pepper

1.

Combine the tomatoes, red bell peppers, walnuts, garlic, coriander, red pepper flakes, fenugreek, and black pepper in a food processor and blend until the mixture resembles a thick salsa.

2.

Transfer the mixture to a small saucepan, bring to a boil, and simmer for 3 minutes.

3.

Let cool and store in the refrigerator in an airtight container for up to 5 days.

Per serving (2 tablespoons): Calories: 35; Total fat: 2g; Sodium: 2mg; Carbohydrates: 2g; Fiber: 1g; Protein: 1g

Everything but the Bagel and Salt Mix Prep time: 5 minutes / Makes ½ cup EXTRA LOW CALORIE

5-INGREDIENT

ONE-POT

30

MINUTES OR LESS

This one can’t be found in the store. This mix uses both black and white sesame seeds. If preferred, toast the white sesame seeds first. Keep in mind that it is cheaper to buy sesame seeds from the bulk aisle of the grocery store. Keep this on hand at all times—a sprinkle of this complements so many recipes in this book. Check it out on the Avocado Toast with Radishes and Dill! 1 tablespoon poppy seeds 2 tablespoons white sesame seeds 2 tablespoons black sesame seeds 4 teaspoons dried minced garlic 4 teaspoons dried minced onion

1.

Put the poppy seeds, white and black sesame seeds, garlic, and onion in a small bowl. Mix until well combined.

2.

Store in a sealed jar or airtight container in a cool, dark place for up to 1 year.

Cooking Tip: Toast the white sesame seeds for extra nutty flavor. Preheat the oven to 350°F and line a baking sheet with parchment paper. Place the sesame seeds on the prepared baking sheet in an even layer. Toast for 2 to 4 minutes, or until the seeds turn golden. Sesame seeds can also be toasted in a skillet. Place the sesame seeds in a small skillet over low heat. Toast for 3 to 5 minutes and stir frequently, until the seeds are fragrant and turn slightly golden at the edges. Cool them before adding them to the mixture and closing the jar. Only toast the white sesame seeds, not the whole mix. Flavor Boost: Add a teaspoon of red pepper flakes to spice up the mix.

Per serving (1 teaspoon): Calories: 12; Total fat: 2g; Sodium: 0mg; Carbohydrates: 0g; Fiber: 0g; Protein: 0g

Flavorful Vegetable Broth Prep time: 5 minutes / Cook time: 50 minutes / Makes 4 quarts EXTRA LOW CALORIE

This staple is great to have on hand because many recipes in this book require vegetable broth as one of the ingredients. Making it at home will save money and ensure that the proper ingredients are used. Homemade broth is also more aromatic than store-bought versions. 4½ quarts water 2 medium onions, quartered 3 cups chopped celery 3 cups chopped carrots 4 large garlic cloves, minced 1 tablespoon chopped fresh rosemary 2 teaspoons dried thyme ½ teaspoon black peppercorns 4 bay leaves 1 cup chopped fennel bulb (optional) 1 ounce dried wild mushrooms (optional)

1.

Combine the water, onions, celery, carrots, garlic, rosemary, thyme, peppercorns, bay leaves, fennel (if using), and mushrooms (if using) in a large pot. Cover and bring to a boil.

2.

Reduce the heat to low and cook for 45 minutes.

3.

Line a strainer with a coffee filter or cheesecloth, and strain the mixture over a large bowl.

4.

Transfer to glass jars, seal, and refrigerate for up to 7 days or freeze for up to 6 months.

Flavor Boost: Add any other aromatic herbs before cooking. Also try adding sun-dried tomatoes. Per serving (1 cup): Calories: 15; Total fat: 0g; Sodium: 0mg; Carbohydrates: 3g; Fiber: 1g; Protein: 1g

Creamy Chimichurri Sauce Prep time: 15 minutes / Makes 1 cup EXTRA LOW CALORIE

ONE-POT

30 MINUTES OR LESS

This fresh, herby, and creamy dressing is a great addition to any salad. It also pairs well with other dishes such as Fully Loaded Sweet Potatoes and Whole-Grain Pasta with Sun-Dried Tomatoes, Olives, and Broccoli. ½ cup water ¼ cup freshly squeezed lemon juice 1 cup fresh cilantro 1 cup flat-leaf parsley 1 large ripe avocado, peeled and pitted 2 tablespoons chopped scallions 2 small garlic cloves, minced ¼ teaspoon red pepper flakes Pinch freshly ground black pepper

1.

Place the water, lemon juice, cilantro, parsley, avocado, scallions, garlic, red pepper flakes, and black pepper in a food processor. Combine until smooth.

2.

Store in a Mason jar in the refrigerator for up to 3 days. Shake well before using.

Cooking Tip: Place a small piece of plastic food wrap on top of the jar before covering it with a lid to prevent browning. Per serving (2 tablespoons): Calories: 47; Total fat: 4g; Sodium: 7mg; Carbohydrates: 4g; Fiber: 2g; Protein: 1g

Smoked Cashew Cheese Spread Prep time: 5 minutes / Soak time: 2 hours / Makes 1 cup EXTRA LOW CALORIE

This cashew cheese spread is a great addition to salads, Buddha bowls, and vegetable dips. Or simply eat it with toast, salt-free crackers, or as a great dipping sauce for the Roasted Bell Pepper Wedges. 1 cup raw cashews 3 cups water 2 garlic cloves 1 tablespoon freshly squeezed lemon juice ¼ teaspoon freshly ground black pepper ½ tablespoon smoked paprika

1.

Place the cashews in a small bowl, cover with the water, and soak at room temperature for 2 hours or up to 8 hours.

2.

Strain the water from the cashews into another bowl and reserve the liquid for later.

3.

Place the soaked cashews in a food processor and add the garlic, lemon juice, pepper, and smoked paprika. Add 2 tablespoons of the strained cashew water and blend to a smooth consistency. Add more water from the soaked nuts if needed.

Cooking Tip: If working with a food processor that has a pulse option, pulse the cashews, garlic, and lemon juice 2 to 4 times; then add the pepper and smoked paprika. Swap It: Use freshly squeezed lime juice instead of lemon. Flavor Boost: Add jalapeño pepper, chili powder, or chili flakes to make this spread spicy. Also, try adding ¼ cup of Roasted Bell Pepper Wedges. For a cheesier flavor, add 1 tablespoon of nutritional

yeast. Per serving (2 tablespoons): Calories: 105; Total fat: 8g; Sodium: 2mg; Carbohydrates: 6g; Fiber: 1g; Protein: 3g

Mango Salsa Prep time: 5 minutes / Makes 1 cup EXTRA LOW CALORIE

5-INGREDIENT

ONE-POT

30

MINUTES OR LESS

This salsa will add fresh flavor to plant-based meals and is packed full of nutritional benefits. Add it to tacos, eat it with salt-free chips, or combine it with salads or Buddha bowls. The fruit, vegetables, and herbs bring antioxidants and fiber to any meal. This tasty salsa can be found in the Fresh and Crunchy Spring Rolls and the Mini Tacos with Cabbage as well as in a number of other dishes. 1 ripe mango, peeled, pitted, and diced ½ cup diced red bell pepper ¼ cup chopped red onion ⅓ cup finely chopped fresh cilantro 1 jalapeño pepper, seeded, ribs removed, and finely diced (optional) 2 tablespoons freshly squeezed lime juice

1.

In a small bowl, combine the mango, red bell pepper, onion, cilantro, and jalapeño pepper (if using).

2.

Drizzle with the lime juice and store in an airtight container for up to 5 days.

Cooking Tip: The salsa will taste best if left to marinate for at least 10 minutes. Per serving (¼ cup): Calories: 63; Total fat: 0g; Sodium: 3mg; Carbohydrates: 16g; Fiber: 2g; Protein: 1g

Roasted Bell Pepper Wedges Prep time: 5 minutes / Cook time: 25 minutes / Makes 1½ cups EXTRA LOW CALORIE

5-INGREDIENT

30 MINUTES OR LESS

Red bell peppers have more vitamin C than oranges, so try to eat them as a snack often. Cutting bell peppers into wedges makes them convenient for dipping into hummus or the Smoked Cashew Cheese Spread. 2 large red bell peppers, seeded and cut into wedges 1 tablespoon freshly squeezed lemon juice Pinch freshly ground black pepper ½ teaspoon garlic powder (optional) ½ teaspoon cumin seeds (optional)

1.

Preheat the oven to 425°F.

2.

Place the bell pepper wedges in a large mixing bowl; then add the lemon juice, black pepper, garlic powder (if using), and cumin seeds (if using). Toss to combine.

3.

Place the bell pepper wedges cut-side down on a baking sheet lined with nonstick foil or parchment paper.

4.

Bake for 20 to 25 minutes until soft and lightly charred. Remove from the oven and cool for up to 20 minutes. Store in the refrigerator in an airtight container for up to 5 days.

Flavor Boost: Add red pepper flakes for a hot kick. Per serving (¾ cup): Calories: 53; Total fat: 1g; Sodium: 7mg; Carbohydrates: 10g; Fiber: 4g; Protein: 2g

Cilantro Chutney Prep time: 10 minutes / Makes ⅔ cup EXTRA LOW CALORIE

5-INGREDIENT

ONE-POT

30

MINUTES OR LESS

This chutney is great with chickpeas, beans, veggies, crackers, and Buddha bowls or as a dressing for salads. It is a very low-calorie dressing that will bring an enhanced flavor to any dish. 1 bunch fresh cilantro 1 small ripe tomato 2 teaspoons freshly squeezed lemon juice 2 garlic cloves Pinch cumin seeds Pinch cayenne pepper (optional)

1.

Place the cilantro, tomato, lemon juice, garlic, cumin, and cayenne pepper (if using) in a food processor. Blend until very fine.

2.

Add more garlic and lemon if preferred. Store in an airtight container in the refrigerator for up to 5 days.

Swap It: Use Italian parsley instead of cilantro. Flavor Boost: Try this chutney with chipotle chili powder for a fire-smoked flavor. Per serving (2 tablespoons): Calories: 5; Total fat: 0g; Sodium: 2mg; Carbohydrates: 1g; Fiber: 0g; Protein: 0g

Chickpea Hummus with Roasted Bell Peppers Prep time: 5 minutes / Makes 1 cup EXTRA LOW CALORIE

ONE-POT

30 MINUTES OR LESS

Chickpeas are great for a plant-based diet. When possible, it is better to make homemade chickpea hummus because it tastes better, it is less expensive, and there is no added salt. Adding roasted red bell peppers and smoked paprika to the hummus offers a nice smoky flavor. Use this simple recipe with sandwiches and other meals. We love it on our Plant-Based Charcuterie Board. 1 (15-ounce) can chickpeas, no added salt 1 large garlic clove ¼ cup freshly squeezed lemon juice 3 tablespoons water Chipotle chili powder (optional) ½ cup chopped Roasted Bell Pepper Wedges 1 tablespoon smoked paprika

1.

Drain the chickpea liquid and discard it.

2.

Place the chickpeas, garlic, lemon juice, water, and chipotle chili powder (if using) in a food processor. Blend well. If the texture is too dry or grainy, add a little more water. Taste and add more lemon or garlic if desired.

3.

Add the bell pepper wedges and smoked paprika and blend until smooth. Serve cold.

Cooking Tip: For a creamy texture remove the shells from the chickpeas. For a simpler recipe, omit the bell pepper. Swap It: Use cayenne pepper or Cajun spice instead of chili powder. Per serving (¼ cup): Calories: 123; Total fat: 2g; Sodium: 6mg; Carbohydrates: 21g; Fiber: 6g; Protein: 6g

Kalamata Olives and White Bean Dip Prep time: 5 minutes / Makes 1 cup EXTRA LOW CALORIE

ONE-POT

30 MINUTES OR LESS

This spread is great with crackers, vegetable chips, salads, and bowls. It’s also used in recipes in this book such as the Quinoa, Bean, and Olive Dip Wrap and Fully Loaded Sweet Potatoes. 5 jumbo Kalamata olives, pitted 1 cup cooked cannellini beans (no added salt) 1 tablespoon tahini (no added sugar or salt) 1 garlic clove 1 tablespoon freshly squeezed lemon juice 1 tablespoon water

Combine the olives, beans, tahini, garlic, lemon juice, and water in a food processor and blend until it reaches the desired consistency. Cooking Tip: Omit the tahini if desired—the dip will still taste delicious. Swap It: Use any canned white beans as long as there is no added salt, or try a different favorite type of olive. Flavor Boost: Add fresh herbs, such as ¼ cup of chopped parsley or basil. Per serving (¼ cup): Calories: 95; Total fat: 3g; Sodium: 83mg; Carbohydrates: 13g; Fiber: 4g; Protein: 5g

Chipotle Relish Prep time: 15 minutes / Makes 1½ cups EXTRA LOW CALORIE

5-INGREDIENT

ONE-POT

30

MINUTES OR LESS

This recipe is for those who don’t like garlic and onions. The fresh citrus flavor is perfect with tacos or salads, and this relish is also a great snack. Use any seedless cucumbers. ½ cup diced Persian cucumber ½ cup diced red bell pepper 1 small seedless orange, peeled and diced ½ tablespoon freshly squeezed lime juice ¼ teaspoon chipotle chili powder ¼ cup diced jicama (optional)

1.

In a medium bowl, combine the cucumber, bell pepper, orange, lime juice, chili powder, and jicama (if using).

2.

Serve immediately with chips, or cover and refrigerate until serving time.

Flavor Boost: Add a handful of fresh chopped cilantro or 1 chopped chipotle chile in adobo sauce. Per serving (¼ cup): Calories: 17; Total fat: 0g; Sodium: 0mg; Carbohydrates: 4g; Fiber: 1g; Protein: 0g

Measurement Conversions

VOLUME EQUIVALENTS (LIQUID)

US STANDARD

US STANDARD (OUNCES)

METRIC (APPROXIMATE)

2 tablespoons

1 fl. oz.

30 mL

¼ cup

2 fl. oz.

60 mL

½ cup

4 fl. oz.

120 mL

1 cup

8 fl. oz.

240 mL

1½ cups

12 fl. oz.

355 mL

2 cups or 1 pint

16 fl. oz.

475 mL

4 cups or 1 quart

32 fl. oz.

1L

1 gallon

128 fl. oz.

4L

⅛ teaspoon

—————

0.5 mL

¼ teaspoon

—————

1 mL

½ teaspoon

—————

2 mL

VOLUME EQUIVALENTS (DRY)

¾ teaspoon

—————

4 mL

1 teaspoon

—————

5 mL

1 tablespoon

—————

15 mL

¼ cup

—————

59 mL

⅓ cup

—————

79 mL

½ cup

—————

118 mL

⅔ cup

—————

156 mL

¾ cup

—————

177 mL

1 cup

—————

235 mL

2 cups or 1 pint

—————

475 mL

3 cups

—————

700 mL

4 cups or 1 quart

—————

1L

½ gallon

—————

2L

1 gallon

—————

4L

WEIGHT EQUIVALENTS

OVEN TEMPERATURES

½ ounce

—————

15 g

1 ounce

—————

30 g

2 ounces

—————

60 g

4 ounces

—————

115 g

8 ounces

—————

225 g

12 ounces

—————

340 g

16 ounces or 1 pound

—————

455 g

FAHRENHEIT (F)

CELSIUS (C) (APPROXIMATE)

250°F

120°C

300°F

150°C

325°F

180°C

375°F

190°C

400°F

200°C

425°F

220°C

450°F

230°C

References American Institute for Cancer Research. “Eat a Diet Rich in Whole Grains, Vegetables, Fruits, and Beans.” Accessed February 1, 2021. AICR.org/cancer-prevention/recommendations/eat-a-diet-rich-in-wholegrains-vegetables-fruits-and -beans. Association of UK Dietitians. “Plant-Based Diet: Food Fact Sheet.” Accessed February 1, 2021. BDA.uk.com/resource/plant-based-diet.html. Jalava, M., M. Kummu, M. Porkka, S. Siebert, and O. Varis. “Diet Change— A Solution to Reduce Water Use?” Environmental Research Letters 9, no. 7 (2014). DOI.org /10.1088/1748-9326/9/7/074016. Raynor, Hollie A., and Catherine M. Champagne. “Position of the Academy of Nutrition and Dietetics: Interventions for the Treatment of Overweight and Obesity in Adults.” Journal of the Academy of Nutrition and Dietetics 116, no. 1 (2016). DOI.org/10.1016/j.jand.2015.10.031. U.S. Department of Agriculture. “MyPlate Plan.” Accessed February 1, 2021. MyPlate.gov/myplate-plan. U.S. Food and Drug Administration. “The New Nutrition Facts Label.” Accessed March 5, 2021. FDA.gov/food/nutrition-education-resourcesmaterials/new-nutrition-facts-label. Vesanto, Melina, Craig Winston, and Susan Levin. “Position of the Academy of Nutrition and Dietetics: Vegetarian Diets.” Journal of the Academy of Nutrition and Dietetics 116, no. 12 (2016): 1970–80. DOI.org/10.1016/j.jand.2016.09.025.

Acknowledgments Marina Savelyeva: Thank you to my mom, Nina, who taught me how to cook from scratch at an early age and still teaches me new recipes. To my father, Alexander, who encouraged me during my life. And thank you to my American family, Dennis and Terri, who helped me explore global cuisines in many countries. Thank you to my fitness coach, Michael Smith, who taught me resilience, strength, and endurance and who has always been supportive of my career. To Hector Vasquez, MS, RD, and his husband, Ali, who both encouraged me to succeed, tasted my food, and encouraged me in my projects. Also, I greatly appreciate Kathy Pham, my role model in the field of dietetics. My dear friends Irene Kristal, RD, and Yasi Ansari, MS, RD, CSSD, who were great supporters of my endeavors. My dietitian friends and plant-based-lifestyle “inspirators” Kristen Soscia, RD; Jennifer Blair, RD, CDCES; and Preeti Soni, RD, CDCES. Also, Morgan Speik, RD; Angelica Agami, MS, RD; Kelly Conaway, RD; and Chelsea Honrath, RD, who have supported me in my career. And, of course, Viktoria Waite, MS, DTR, for helping with this project. Viktoria Waite: Thank you to my loving, supportive family. I am especially grateful to my mother-in-law, Barbara Waite, who is an established writer and was a source of inspiration along the way, and my husband, Joshua Waite, who is incredibly patient and open-minded to a plant-based lifestyle. I would also like to thank Beth Blake, RD, MPH; Lisa Hesse, RD, MHP; Kerri Sarzynski, RD; and Verna Grace, RD, for teaching me what I know about nutrition and diets.

I am incredibly grateful to my mentor Marina Savelyeva, RD, CNSC, for the opportunity to work with her on this project. We are both grateful to Callisto Media and our main editor, Marjorie DeWitt, who entrusted us to create this book, as well as the production team for their talent, patience, and creativity.

About the Authors

Marina Savelyeva, RD, CNSC, has been a registered dietitian for more than 17 years. She has worked in hospitals, collaborated with many physicians, and seen many patients struggle with weight and chronic diseases in the hospital as well as her practice. Her passion is to help people live healthy lives without chronic disease by changing to a lifestyle that is easy to follow and creating educational materials that are easy to understand. Marina also is an author of Easy Gastric Sleeve Bariatric Cookbook.

Viktoria Waite, MS, DTR, grew up with the joy of gardening in her home country of Ukraine, where she received a master of science in food engineering before moving to the United States to study nutrition. In recent years, she has also discovered a passion for teaching children. Her children’s book Learn Your Vitamins: Book of Rhymes introduces early nutritional instruction and promotes fresh, whole foods.