Table of Contents
Introduction xi
1 Create your own plant-powered goal 1
Shanghai Stir-Fry with Forbidden Rice 2
Fettuccine with Romesco Sauce 4
2 Take meat off the center o! your plate 7
Tofu Mushroom Tacos 8
Arugula Salad Pizza 10
Chickpea Stew with Kale and Za'atar 12
3 Reclaim your culinary traditions, or develop new ones 15
Green Bean Casserole with Caramelized Onions 16
Red Bean and Okra Jambalaya 18
Sesame Udon Salad with Snow Peas 20
4 Love your legumes for protein and beyond 23
Caribbean Calypso Beans 24
French Lentil Salad with Cherry Tomatoes 26
5 Choose foods as close to nature as possible 29
Roasted Chickpeas with Spices 30
Haricots Verts, Tomato, and Almond Salad 32
6 Collect a plant-powered pantry arsenal 35
Farro and White Bean Veggie Burgers 36
Steel-Cut Oats Risotto with Asparagus 38
7 Aim for at least six servings of veggies every day 41
Miso-Braised Collard Greens with Cashews 43
Spaghetti Squash with Pomodoro Sauce and Pine Nuts 44
Jicama-Chayote Slaw 46
8 Read it before you eat it 49
Easy Peanut Soba Noodles with Seitan 50
Zucchini-Orzo Soup 52
Bell Pepper Rye Pilaf 54
9 Eat more, weigh less 57
Pineapple and Mango with Coconut 58
Endive Salad with Peas, Pea Shoots, and Creamy Lemon Dressing 60
Roasted Lemon-Sage Brussels Sprouts with Hazelnuts 62
10 EMBRACE whole grains for flavor and health 65
Ruby Winter Quinoa Salad 67
Persian Couscous with Apricots and Pistachios 69
Orange Millet Scones 71
11 Good meals don't just happen-plan them wisely 73
Sweet Potato Gnocchi with Pistachio-Orange Pesto 74
Tropical Red Cabbage and Spelt Salad 77
12 MAKE variety your motto 81
Tofu Cobb Salad 82
Polenta with Puttanesca Sauce 84
Rosemary and Olive Cassoulet (Bean Stew) 86
13 Shop thoughtfully and purposefully 89
Ethiopian Yam and Lentil Stew 91
Mediterranean Eggplant and Artichoke Lasagna 94
Sicilian-Style Eye of the Goat Beans 96
14 For whole plant treasures, try a farmers market, CSA, or even your backyard 99
Strawberry-Macadamia Shortcake 100
Roasted Lemon-Dill Asparagus and Tofu 102
15 Shoot for three to four servings of fruit a day 105
Watermelon-Basil fee 106
Peach and Cranberry Crumble 107
16 Remember, fresh isn't always best 111
Tortilla Soup 112
Fig Oat Bars 114
17 Be globally inspired 117
Swedish Pea Soup 118
Pesto Trapanese with Whole Grain Penne 120
18 Make the switch to extra virgin olive oil 123
Pantescan Potato Salad 125
Roasted Cauliflower with Freshly Ground Spices 126
19 Be very picky about carbs 129
Pumpkin Spice Muffins with Pumpkin Seeds 130
Stir-Fried Barley with Sea Vegetables and Peanuts 132
20 Find the time for a truly balanced breakfast 135
Pinto Bean and Tofu Breakfast Rancheios 136
Peanut Butter and Banana Quinoa Breakfast Bowl 137
Pear Buckwheat Pancakes 138
21 Eat well on the run 141
Bombay Carrot, Beet, and Bulgur Salad 142
Curried Tofu Papaya Wraps 144
22 Snack right! 147
Edamame Hummus 148
Crispy Ginger-Amaranth Cookies 150
23 Spend some time cooking every day-and enjoy it 153
Sun-Dried Tomato and Olive Chickpea Focaccia 154
Yellow Squash Stuffed with Saffron Rye Berries 156
Vegetable Ribbon Salad with Lime Vinaigrette 158
24 Put real, foods first 161
Spicy Black-Eyed Pea Salad 162
Buckwheat Tabbouleh 164
Teff Porridge with Dates, Figs, and Pistachios 166
25 Eat a dark green leafy vegetable every day 169
Harvest Wild Rice Salad with Persimmons and Baby Spinach 170
Tuscan Fusilli with Swiss Chard and Fava Beans 172
26 Spice it up! 175
Muhammara 177
Red Lentil Soup with Root Vegetables and Sage 178
Moroccan Vegetable Tagine with Couscous 180
27 Ditch the salt, power up on real flavor 183
Black Bean, Cilantro, and Avocado Quesadillas 184
Rustic White Bean and Sun-Dried Tomato Toasts 186
28 Eat your way to the end of the rainbow 189
Blueberry Oatmeal Waffles 190
Apple and Fennel Salad with Arugula 192
Chana Dal Stew 193
29 Invest in the money- and time-saving kitchen tools you need 195
Smoky Chili with Sweet Potatoes 198
Pigeon Peas with Pumpkin and Sofrito 200
30 Lose your fear of fats 203
Fresh Guacamole with Tomatoes and Serrano Chiles 205
Pecan-Cherry-Chia Nutrition Bars 206
31 Power up on nuts and seeds 209
Seeded Whole Wheat Biscuits 210
Scandinavian Apple-Cardamom Oatmeal 212
Aitisanal Nut and Seed Spread 213
32 Honor the growing seasons of plants 215
Creamed Spring Peas and Potaioes 216
Ginger-Cardamom Baked Acorn Squash 217
Stone Fruit Trifle 218
33 Enjoy sweets-when they're worth it 221
Creamy Peanut Butler Pie 222
Applesauce Raisin Snack Cake 224
Sweet Potato and Pecan Maple pie 226
34 Eat the whole plant 228
Lentils with Wild Mushrooms and Broccoli Babe 230
Borscht with Beets and Beet Greens 232
35 Foster friendly bacteria 235
Black Bean and Corn Chili 236
Banana-Coconut Brown Rice Pudding 238
Thai Lettuce Wraps 240
36 Strengthen your bones with plants 243
California Tofu Scramble 244
Grits Smothered with Mustard Greens 246
37 Make friends with soy 249
Tofu Batatouille 250
Tempeh Noodle Skillet with Bok Choy 252
38 Pay respect to heritage foods 255
Cajun Rattlesnake Beans with Corn 256
Summer Succotash with Heirloom Tomatoes 258
39 Eat mindiully 261
Tomato Barley Soup 263
Forest Berry Salad with Juniper Vinaigrette 264
40 Learn your foods' pedigree 267
Tuscan Kale Salad with Nectarines and Brazil Nuts 269
Truffled Mashed Gold Potatoes and Celery Root 270
41 Sport a plant-based milk mustache 273
Baked Potato and Leek Soup 274
Strawberry Soy Lassi 276
42 Get a daily plant-powered omega-3 boost 279
Banana-Walnut-Flax Bread 280
Crunchy Farro-Hemp Breakfast Bowl with Fresh Berries 282
Dark Chocolate and Cherry Energy Mix 284
43 Become a smoothie operator 287
Fruit and Almond Breakfast Shake 288
Tropical Green Smoothie 289
44 Discover the magic of mushrooms 291
Savory Shiitake and White Bean Bake 292
Broccoli-Mushroom Gratin 294
Portabella Mushroom and Spinach Pie 296
45 Take a bite out of raw plant foods 299
Spring Vegetable Salad with Green Goddess Dressing 300
Kiwi Herb Salad with Pistachios and Orange Dressing 302
46 Make it coffee or tea time today 303
Lemon-La vender Cooler 305
Whipped Hazelnut Iced Coffee 306
Flower and Pomegranate Tea 307
47 Find a place for fermented foods 309
Korean Kimchi Hot Pot 310
Toasted Chickpea Sea-Salad Sandwiches 312
48 Splurge on dark chocolate in petite portions 315
Chile Hot Chocolate 316
Black Bean Brownies with Walnuts 317
49 Give sprouted grains (and legumes) a try 319
Zucchini Verde Sprouted Rice 320
Sprouted Lentil Granola with Apricots 322
50 Indulge moderately in alcohol, especially red wine 324
Hot Spiced Wine with Raisins and Almonds 325
51 Share the plant-powered love! 327
Cashew Cheese with Popped Seeds 328
Butternut Squash and Caramelized Onion Salad 330
Carrot Spice Cupcakes with Chocolate "Cream Cheese" Frosting 332
52 Create a new plant-powered goal 335
Chimichurri Seitan-Vegetable Skewers 336
Oven-Roasted Root Vegetables with Caraway 338
Savory Grain and Nut Loaf with Mushroom Sauce 340
Ingredients Notes 343
Further Reading 347
Seasonal Recipe Guide 348
Acknowledgments 353
Index 355
About the Author 368
