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Important NOTICE:It is illegal to reprint, sell or distribute thispublication!You also MAY NOT give away, sell ordistribute the content of this eBook. Restaurants may notuse recipes from this recipe book without prior writtenconsent from the author.Veronica Grace 2012 — ALL RIGHTS RESERVED.No part of this publication may be reproduced ortransmitted in any form whatsoever, electronic, ormechanical, including photocopying, recording, or by anyinformational storage or retrieval system without expresswritten, dated and signed permission from the author.Published by:Veronica Grace#1627 246 Stewart Green S.W.Calgary, Alberta, T3H 3C8Canadawww.lowfatveganchef.comCover Design:MAYOO DESIGNwww.mayoodesign.comChief Editor/Photographer:Veronica Gracewww.lowfatveganchef.com2

About the AuthorVeronica Grace is a self taught ‘at home’ chef and food enthusiastwho focuses on promoting an oil-free and low fat vegan/ plantbased diet and lifestyle.She honed her skills in the kitchen day after day by testing oil-freeraw and vegan recipes on family and friends. She found mostregular recipes and restaurant foods too oily and high in fat. Manymodifications were needed to tweak things in the right direction.She finally quit modifying and altering existing recipes, andstarted writing down and photographing her own creations.The recipes in this book are the results of several months of testingher recipes and getting just the right amount of flavor withoutcompromising the healthy aspect of plant based food.So get ready to have the best soup you have EVER had in your life!Enjoy.www.lowfatveganchef.com3

“AN OLD-FASHIONED VEGETABLE SOUP,WITHOUT ANY ENHANCEMENT, IS A MOREPOWERFUL ANTICARCINOGEN THAN ANYKNOWN MEDICINE.”-JAMES DUKE M.D. (U.S.D.)www.lowfatveganchef.com4

Table of ContentsAbout the Author . 3CHAPTER 1: FREQUENTLY ASKED QUESTIONS . 7Why Do You Cook Without Oil? . 7How Do I Cook Without Oil? . 10What Ingredients Do I Need To Make Your Soup Recipes? . 12What is This Ingredient? Deciphering Different Common Names of Ingredients . 17Why Do Some Recipes Have Sugar or A Sweetener In Them?. 18Aren’t You Concerned About BPA in Canned Goods? . 20Can I Substitute Fresh Cooked Beans for Canned Beans? . 20Can I Substitute Dried Herbs For Fresh Ones? . 21Can I Substitute Vegetable Bouillon For Vegetable Broth? . 21Serving Sizes In This Book . 22How The Nutritional Information Is Calculated In This Book . 23Are There Metric Conversions In This Book? . 24How Exact Are The Cooking Times? . 25Which Recipes Are Gluten-Free? . 26Which Recipes Are Soy-Free?. 26Do You Peel Your Vegetables In Your Recipes? . 27Who Took The Pictures In This Book? . 27CHAPTER 2: HOW TO MAKE VEGAN SOUP FROM SCRATCH.28Basic Ingredients For Making Your Own Homemade Vegan Soup . 29Additional Pointers For Cooking Homemade Soup . 30How To Make Your Own Vegetable Broth For Soup or Cooking With . 32Larger Soup Stock Recipe . 35Recommended Tools For Making The Best Soup . 37How To Cook Dried Beans For Soup Recipes . 43CHAPTER 3: CHUNKY VEGETABLE SOUPS .47“Clean Out The Refrigerator” Vegetable Soup . 48Creamy Potato Corn Chowder . 51Chinese Vegetable Noodle Soup . 54Easy Roasted Tomato Basil Soup . 57French Onion Soup. 59Greek Fasolada (White Bean) Festival Soup . 62The Best Indian Dal Soup . 64Just-Like Chicken Noodle Soup . 68Japanese Miso Soup . 71Kale and White Bean Soup. 73Mexican Black Bean & Corn Soup . 76Moroccan Chickpea Soup . 79Red Wine Minestrone Soup . 81Split Pea Yam Carrot Soup . 84Tuscan Roasted Tomato Chickpea Soup. 87Vegetable Bean Barley Soup . 89Vietnamese Vegan Pho (Noodle Soup). 92Yam Cabbage Chickpea Soup . 96CHAPTER 4: BLENDED VEGAN SOUPS .98Cream Of Artichoke Soup . 99Cream of Asparagus Soup . 101Cream of Broccoli Soup . 103Curried Carrot Leek Soup . 105Carrot Ginger Soup. 107www.lowfatveganchef.com5

French Potimarron (Red Kuri Squash) Carrot Soup . 110Gourmet Cream of Mushroom Soup . 113Potato Mushroom Leek Soup . 116Roasted Butternut Squash Soup . 118Roasted Garlic and Cauliflower Soup. 120Thai Pumpkin Soup. 123Spanish Gazpacho . 125BONUS RECIPES . 128Easy Garlic Croutons . 129(Oil Free) Vegan Bread Maker Recipe . 130(Oil Free) Vegan Garlic Herb Biscuits . 133AFTERWORD: . 136“ONLY THE PURE OFHEART CAN MAKEGOOD SOUP”-BEETHOVENwww.lowfatveganchef.com6

Chapter 1: FrequentlyAsked Questions“I LIVE ON GOODSOUP, NOT ON FINEWORDS.”-MOLIEREWhy Do You Cook Without Oil?What makes my approach and my recipes different from other chefsis that nothing I make is cooked in oil.There are many reasons for this, but I’ll quickly go over a few.Oil is 100% fat by calories. It is the most refined form of fat youcan get, it is nutritionally devoid of vitamins, minerals, water andfiber. Similarly white flour and white sugar are nutritionally devoidas well, but oil is over twice the calories at a fraction of the volume.These are some of the reasons why I place oil at the top of theunhealthy foods and condiments list.A little bit of flour or a sprinkle of sugar once in a while goes a longway in improving taste or texture in a recipe and won’t make yougain weight if you eat it with other whole foods. Oil is very high incalories and is very easy to overdo. People often drizzle far more oilon their food or in their skillet than they think they do. You willappreciate a little bit of sweetness in a recipe much more than you’llappreciate oily, or greasiness in it as well.We seek sweet foods because the tip of our tongue has mostlysensors for sweetness, and then we have sensors for salt (whichhas minerals in it) and bitter things (for leafy greens). We don’thave censors for fat and protein (amino acids) like a cat orcarnivore would. While we may like eating fatty snack foods fortreats, it is not our main driving source for calories to live.Carbohydrates like potatoes, sweet potatoes, legumes, grains andfruit should be the main source of calories and not fat.www.lowfatveganchef.com7

Women these days are trying to load up on salad at restaurants inan attempt to lose weight and eat healthier, but they are oftenadding 3-4 ounces of pure fat (in the form of cream/oil baseddressings) on top of their salad along with chicken, bacon, cheese,avocado and nuts.When compared to lettuce that has hardly any calories, these foodsare so incredibly rich and high in calories. It’s just weighing themdown and preventing weight loss or even causing them to gainweight without knowing why.When you go out to eat or over to a friend’s house everyone isusing more than enough oil and fat in their recipes that I don’t thinkyou need to use it at home as well. This is why I want to teach youhow to cook without oil and control how much fat you put in yourrecipes at home.If you cut out just 2 tbsp. of oil or butter out of your diet every daythat’s 240 calories and you could lose 1 lb. every 2 weeks withouteven trying. That’s 24 lbs. a year! It’s that easy for weight to creepup, or creep off of you.Small changes like this will help you lose weight, achieve your goalweight, help stop or reverse diabetes, heart disease and evencancer growth. Low fat plant foods are the key to health and don’tneed to be drowned in refined oils to taste good.When it comes to compromises on a whole food diet I would muchrather you had a sprinkle of sugar or a piece of bread which you willactually enjoy and appreciate instead of that oil that is making yougain weight that you don’t even really notice is there in the firstplace.For more information on the myths of ―heart healthy‖ oils and nutsplease check out this great DVD From Oil To Nuts by R.D. JeffNovick. Everyone I’ve shown it to is blown away by the misleadinginformation that has been perpetuated by the food lobbies andadvertisers.Another great resource for free nutritional information is Dr. MichaelGreger’s nutritionfacts.org, which contains many helpful videos andarticles that are short and concise. If you have any questions oncurrent research studies and health claims based on publishedmedical journal facts, he’s the man to ask.For more books on the science behind my recommendations for anoil free vegan diet check out the following resources on Amazon:www.lowfatveganchef.com8

Preventing and Reversing Heart Disease by Dr. CaldwellEsselstyn The Starch Solution: Eat The Foods You Love and Lose The WeightFor Good by Dr. John McDougall The McDougall Program For Maximum Weight Loss by Dr. JohnMcDougall Dr. Dean Ornish’s Program For Reversing Heart Disease by Dr.Dean Ornish Eat To Live by Dr. Joel Fuhrman Super Immunity by Dr. Joel Fuhrman Eat For Health: Lose Weight and Keep It Off by Dr. Joel Fuhrman The China Study by Dr. T Colin CampbellAll of the recipes in this eBook were designed to be in line with therecommendations of the above doctors and focus on oil free, wholefood, low fat plant based food for health.www.lowfatveganchef.com9

How Do I Cook Without Oil?To Cook Without Oil We Can Do It Two Ways #1: Sautéing onions and garlic dry in a skillet orwok.Use a non-stick pan and sauté your onions and garlic dry in the panover medium heat for 5-6 minutes until they are softened andtranslucent. The moisture from the sweating onions will preventthem from sticking and create moisture. If you are cooking muchlonger than this you may need to add a little broth or water. Thenadd in your veggies and sauces or liquids and continue cooking. It’sbest to use a decent quality non-stick pan, I’ve found the cheaperones just don’t stand up to my daily use.www.lowfatveganchef.com10

#2: Sautéing onions in vegetable broth in a pot orpan.The second way I use for soups and stews on the stovetop. Use alarge soup pot and fill it with about 1 cup of vegetable broth andsauté your onions, garlic and veggies in that for 5-6 minutes beforeadding in your other ingredients.You do lose a little of the onion flavor by doing this, but mostpeople don’t find that onion is their favorite flavor, and I havecompensated for this by using more herbs and seasonings in myrecipes. You won’t be missing the taste of oil in these soupsanyway.www.lowfatveganchef.com11

What Ingredients Do I Need To MakeYour Soup Recipes?Below are all of the ingredients I have used in my recipes for thisbook. Often you will see that I use the same ingredients withdifferent combinations and seasonings to get variety, but to keepthings simple and more cost effective.The biggest investment if you are very new to vegan cooking orcooking in general is going to be your spices. Some will costbetween 3 and 6 each. If you are concerned about cost, flipthrough the recipes and see which ones you’d like to make first andsee what other recipes use the same spices so you can make thosetoo.I like to make some of my favourite recipes again and again andalways have a good portion of these ingredients on hand andreplace them when I run out. Once your pantry and refrigerator arestocked with the essentials, you will be able to make any recipe youwant from this book.Also if you get any of my future recipe eBooks, rest assured that IWILL use all of the same spices below again and you will get yourmoney’s worth out of them and some delicious tasting food.I like to use some traditional and some new spices when creatingdishes from all over the world, I find that oil free and vegan cookingis vastly improved when you use good quality fragrant spices.I have arranged the ingredients in a rough order for the mostfrequently used items at the top of each category and least frequentat the bottom.www.lowfatveganchef.com12

Dried Spices: Herbamare (original) orsea salt (available atWhole Foods, organicstores and Amazon) Rosemary Oregano Roastedcoriander/regular(McCormick makes thisas well, where sold atgrocery stores andWalmart.) Turmeric Fresh ground blackpepper Thyme Bay leaves (from the Baylaurel tree) Smoked paprika(McCormick makes oneor you can get it fromIndian stores or Amazon) Cinnamon Cardamom (pods orpowder)Roasted cumin/regular(McCormick makes adelicious version and Igo through this spice themost. Grocery stores andWalmart carry it.) Curry powder Chili powder or Chipotlechili powder (I preferChipotle) Parsley flakes Italian seasoning (orHerbs de Provence) Cayenne pepper*optional Star anise Whole cloves Sugar/sweetener (yourchoice of) Basil Herbs de Provence (AFrench blend ofrosemary, savory,fennel, basil, thyme,sage, marjoram or acombination of some ofthese)www.lowfatveganchef.com13

Fresh Herbs: Thyme (essential) Parsley (flat leaf) Cilantro (Coriander) BasilGreen/SpringOnions/scallions Turnips Broccoli AsparagusFresh Produce: Yellow onions (cookingonions) Sweet onions (Vidalia,Walla Walla or similar) Garlic Cabbage (green) Carrots Butternut squash Celery Potimarron (Red Kuri)Squash (reddish skin) Potatoes (waxy skinned) Leeks White mushroomsThai Pumpkin/JapanesePumpkin (dark greenskin) Ginger root Ripe tomatoes Yams/sweet potatoes Baby r Asian mushrooms (yourchoice)Red bell pepper(capsicum) Bok Choy (baby) Shallots Cauliflower Lemons Kale (green) Limes Golden (yellow) beetsClementine/mandarin/navel oranges www.lowfatveganchef.com14

Dried Beans/Grains/Legumes: Black turtle beans Chickpeas/Garbanzobeans Cannellini/GreatNorthern beans Pearl or pot barley (bothsimilar, pearl barleycooks faster) Red lentils Green split peas Great Northern beans Light coconut milk (findthe one with the lowestamount of fat or usecarton coconut milk) Tomato paste Whole corn kernels(unsalted, unsweetened) Artichoke hearts (or usefrozen)Canned Goods: Fire roasted cannedtomatoes, diced (MuirGlen is my preferredbrand, available in theUSA; Alymer’s versioncan be found at Safewayin Canada) Canned tomatoes, diced Chickpeas/Garbanzobeans Cannellini beanswww.lowfatveganchef.com15

Misc. Pantry Items: Organic low-sodiumvegetable broth (PacificNatural Foods OrganicLow Sodium VegetableBroth is my pick)Almond milk (BlueDiamond Almond BreezeUnsweetened Original ismy pick) Red wine (inexpensive) White wine or cookingwine Red wine vinegar Balsamic vinegar Large pasta shells (GF ifdesired) Goya brandFidilini/Fideos pasta areegg free (looks likeLipton Chicken Soupnoodles) or Iberia brandon Amazon Coconut milk (SoDelicious Sugar FreeOriginal is my pick) Nutritional yeast (yellowflaked yeast, not yeastfor baking) Low sodium (light) soysauce or light tamari Chinese lo mein or ricenoodles (GF if desired) Maple syrup or liquidsweetener of choice Dried shiitakemushroomsSourdough/stale bread (GF ifdesired) Firm tofu Smoked/marinated firmtofu *optionalMisc. Refrigerated items: Miso paste(yellow/brown/white)(Genmai Miso paste isavailable on Amazon)Frozen Items: Corn (or use canned) Artichokes hearts (or use canned)www.lowfatveganchef.com16

“SOUP PUTS THE HEART ATEASE, CALMS DOWN THEVIOLENCE OF HUNGER,ELIMINATES THE TENSIONOF THE DAY, AND AWAKENSAND REFINES THEAPPETITE.”-AUGUSTE ESCOFFIERWhat is This Ingredient? DecipheringDifferent Common Names of IngredientsSome ingredients go by many names depending what country youlive in. I may only use one or two common names in my recipes.Since people all over the world will be using this recipe book, I amlisting their other names that are common in Canada or the USA. Ifthey are different in your country from what I list below, pleaseforgive me.Here are a few examples:Chickpeas/garbanzo beans – They are the same thing. Roundlegumes with little points on one end. I call them chickpeas in myrecipes.Yams/sweet potatoes – sweet potatoes that have a reddishorange colored skin with an orange interior. Only Americans use theterm sweet potato, and I grew up in Canada so I will always sayyam out of habit. I am referring to the orange variety as basicallyany potato-like root that is sweet can be called a ―sweet potato‖and this can be confusing.Green onion/spring onion/scallions – these are all the same.They are a small thin white onion with a long green top. I mostcommonly call them green onions myself.Cilantro/coriander – these are the same, fresh. A leafy greenherb that is similar to parsley. I use the term coriander seeds forthe dried spice from this plant. This is not the same as corianderflakes (similar to parsley flakes). Please don’t use those instead ofground coriander seed.www.lowfatveganchef.com17

Red bell peppers/capsicum/sweet peppers – these are all thesame. I use the term red bell (for it’s bell shape) pepper.Black beans/black turtle beans – these are the same. I callthem black beans. They are the small and shiny variety.Potimarron/red kuri squash – a pumpkin-like squash withorange-red skin and a green stem. You will find them throughoutthe winter when other winter squashes are available.Thai pumpkin/Japanese pumpkin/kabocha squash – apumpkin-like squash that is dark green on the outside and orangeon the inside. You CANNOT use jack-o-lantern pumpkins as asubstitute for this. Please use any orange-fleshed squash if youcannot find this in your country. It is very common at Asianmarkets year round.English cucumber/European cucumber/hot house cucumber– a long skinny cucumber with a thin-ridged skin that has smallseeds in it.Green split peas/matar ki daal – most of the world calls themgreen split peas, the latter is used in India to distinguish from themore commonly used yellow chana daal.Why Do Some Recipes Have Sugar or ASweetener In Them?Some recipes that use canned tomatoes or something otherwise alittle bland or bitter (like greens) need something to sweeten it justa bit to balance all of the flavors. This does not mean that the soupwill taste sweet like candy or anything like that. When you add alittle sweetness it makes the dish taste less bitter, less spicy or lesssalty as well.To make the best recipes you have to balance five different flavors,sweet, salty, tangy, bitter and spicy. You will notice that recipesthat have at least 3-4 of these aspects will taste better to you thanone that is predominantly only sweet, only salty, only bitter, or onlyspicy.For example if we took steamed greens and just blended them andtried to eat them in a soup it would taste very bitter and unpleasantas there would be one overpowering taste.www.lowfatveganchef.com18

Or if we made a soup with only broth and potatoes and added chiliflakes to it, it would only be spicy and taste rather bland andunbalanced.Also please note that you may have to add sweetener if you areusing vegetable broth from the store. It’s quite bitter and blandcompared to my own homemade broth. I prefer Pacific NaturalFoods Organic Low Sodium Vegetable Broth as it’s the bestreplacement for my broth recipe. I’ve tried Trader Joe’s low sodiumvegetable broth and I don’t think it’s a good enough base for soups.It’s very dark, bitter and changes the color of the soup as well. Ifyour soup does not taste right when you’re done cooking and itneeds more flavor, I suggest adding ½ tbsp. to 1 tbsp. of sweetenerto start. Add a little more if necessary. This will NOT make the soupsweet at all, but it will bring up the flavor and stop the soup fromtasting bland or bitter. Trust me.You can decide to use whatever sweetener you want. If you areconcerned with using only vegan ones, get vegan sugar or usemaple syrup or agave.If you are against sugar in general you can pick carrots that arenaturally sweeter (by taste testing) to use in your recipes so theyrelease some sweetness into the broth. Use a few more thandirected in my recipes to enhance the natural sweetness of it. Also afew of my recipes use golden beets for this reason, as it’s a naturalsweetener and will add sweetness to the soup. Stevia in an optionas well, but I don’t like the aftertaste it leaves in my mouth wheneaten.The reason I don’t use agave or stevia in these recipe is personallythey don’t work for me. Agave gives me instant headaches just likehigh fructose corn syrup does and stevia powder makes me feel illlater on.If you want to use maple syrup, you can, but it may add a littlemaple flavoring to the soup, I don’t recommend it for most recipes.It would be best in the blended squash soups as it wouldcompliment them nicely. Since I live in Canada, we can get maplesyrup pretty easily. The cheapest place I’ve seen is Costco and it’savailable at American Costco stores as well. If you live somewherethat you cannot find maple syrup, use honey (if you want to) orbrown rice syrup or agave instead when liquid sweetener is calledfor.www.lowfatveganchef.com19

Aren’t You Concerned About BPA inCanned Goods?BPA stands for Bisphenol-A and is in the lining of some cannedgoods.The majority of the canned goods that I use are now packed in BPAfree cans. Eden Organics recently switched and you can find theirnew canned beans actually say BPA free on the label. They areavailable at Whole Foods Markets and local health food stores. Youprobably won’t find them in the regular stores.For canned tomatoes, I prefer Muir Glen Organic. They have thebest tasting tomatoes and have just switched to BPA free cans aswell.You can generally tell your can is BPA free if it DOES NOT have awhite plastic inside lining. A BPA free can will have a metallic liningmost commonly.You can also avoid using cans with BPA by cooking your own beansat home using dried ones, making your own vegetable broth andusing fresh or homemade stewed tomatoes for these recipes. Itdoes take more time, but if you are really concerned about BPA orother canned food health issues, there are alternatives.Can I Substitute Fresh Cooked Beans forCanned Beans?Of course you can! I like making my own beans myself, but I havelisted the amount in cans as well as many people (including myfriends and family) don’t want to make fresh beans every time. Theamount of cups of fresh beans is approximate. There is slightly lessthan 2 cups of beans per 15 oz. can of beans so I rounded up.You will get a better tasting soup and closer to my original recipe ifyou make your beans fresh, so I hope you try making your ownbeans sometimes.The calories calculated in each recipe is based on the cannedamount so it will be more if you cook your own beans and put inslightly more.www.lowfatveganchef.com20

Can I Substitute Dried Herbs For FreshOnes?In many of my recipes I used fresh herbs because these taste best.But sometimes you run out of these and I list some substitutions fordried herbs. The flavor will not be as good, so use your discretion.Generally the substitution is 1 tsp. of dried herbs for every 1 tbsp.of fresh.My most important fresh herb would be thyme and I don’t like justusing dried thyme in everything. When it’s fresh it tastes muchnicer and more flavorful than when it’s dried. I try to keep this onhand all the time. When using hard herbs like thyme and rosemary,make sure to remove the leaves from the stem, and chop theleaves a little. This makes it nicer and easier to eat without gettinglarge pieces of it in one bite.Can I Substitute Vegetable Bouillon ForVegetable B

by Dr. Caldwell Esselstyn The Starch Solution: Eat The Foods You Love and Lose The Weight For Good. by Dr. John McDougall The McDougall Program For Maximum Weight Loss. by Dr. John McDougall Dr