Transcription
feel wholePlant-Powered Recipes to Help You
Contents3Your Best Life Is Out There4The Fiber Advantage5Involve Your Kids in Healthy Food Choices6Feel Full with Fewer Calories7Lifestyle Tips to Help You Feel WholeRecipes: Pages 8-27BREAKFAST8 Vegan Frittata with Tofu9 Crispy Almond-Coconut Granola10 Savory Breakfast “Sausage” PattiesBREAD11 Tender Golden Cornbread12 Light and Airy Low-Fat BiscuitsSALADS13 Colorful Quinoa Salad14 Romaine-Spinach Salads withGarlicky Lemon DressingSOUPS15 Mediterranean Mazidra16 Creamy Broccoli Cheese SoupENTREES & LUNCHES17 Sesame-Style Quick Beans and Rice18 Zucchini Creole19 Tofu Meatballs with Sweet and Sour Sauce20 Roasted Vegetable Wraps withSeasoned MarinadeVEGETABLES21 Succulent Roasted Cabbage Wedges22 Crispy Zucchini FrittersSPREADS & SAUCES23 Cashew Jack Drizzle24 Simple Eggless MayoSWEETS25 Chocolate Date Cake26 Banana Bon Bons27 Maple Walnut Vanilla “Bean” Ice Cream28 Credits and Additional Information
Your Best Life is Out ThereLet us help you find it!At AdventHealth, our whole-person approach to care is designed to help you put your health — and yourlife — back into your own hands. It’s not just about healing what’s wrong, it’s about celebrating what’sright, and helping you create a life of better health, more joy, and less stress. That’s why we’ve created thise-cookbook just for you with 20 delicious, healthy, plant-based recipes to help you feel whole.Each recipe has a variety of symbols. The symbols make it easy to identify recipes that meet your individualpreferences and needs. Many people want to avoid, reduce, or increase certain foods in their diet. Recipesymbols make this process easier. The symbols will show you if it’s a recipe you want to use. Here is a quickreference for what the symbols mean.WGHFLFLSVCHOLWHOLE GRAINContains grains that are considered“intact” and contains all three layers – thebran, the endosperm, and the germ.GLUTEN-FREEDoes not contain gluten, a proteinfound in wheat and other grainssuch as barley and rye.HIGH FIBERContains 3 or more grams of fiberper serving. The American HeartAssociation recommends a daily intakeof 25 grams of fiber for women and38 grams of fiber for men.PEANUT-FREEContains no peanuts.LOW FAT3 grams or less of fat per serving.LOW SODIUM140 milligrams or less of sodiumper serving.VEGANDoes not contain any ingredients ofanimal origin—no beef, pork, poultry,fish, eggs, cheese, milk or other dairyproducts, or gelatin.TREE NUT-FREEContains no tree nuts.Here’s to your good health!Todd ChobotarPublisher and Editor-in-ChiefAdventHealth PressCHOLESTEROL-FREEDoes not contain cholesterol, whichis found in animal products.3
The Fiber AdvantageYour grandmother called it roughage. You call it fiber. Whatever name you use,fiber is one of the most important components of a healthy diet. Yet it is one thatyou probably overlook and do not eat enough of.Dietary fiber is well known for its ability to provide “regularity.” But the health benefits of eating fiber go farbeyond keeping your digestive system running smoothly. One of its greatest benefits is keeping the billions ofbeneficial bacteria in your gut healthy and well fed. This results in an immune system that is better equippedto fight off disease.In addition to a healthy gut, fiber may help to:Reduce the risk of colon cancerLower blood cholesterol levelsControl blood sugar levelsAssist with achieving a healthy weightTo reap the benefits that fiber has to offer, aim for 21 to 38 grams daily (levels vary for men and women). Startby eating more plant foods. And do not forget to drink more water, as fiber works best when it absorbs water.The chart below lists some foods especially high in fiber that you can add to your meals and snacks toincrease your fiber intake:Fiber All-StarsVegetablesFruitsBeans/LegumesNuts & SeedsWhole GrainsBroccoliPearsNavy beansFlaxseedWheatSweet potatoesRaspberriesPinto beansAlmondsQuinoaSpinachApplesBlack beansWalnutsRolled oatsCarrotsBananasLentilsPeanutsBrown riceAvocadoOrangesKidney beansSunflower seedsPearl barleySherri Flynt, MPH, RD, LDNRegistered Dietitian and NutritionistAdventHealth4
Involve Your Kids inHealthy Food ChoicesParents have the unique opportunityto establish healthy eating habits fortheir children and reduce the riskof diseases such as type 2 diabetes or heartdisease. Moving toward The HealthyEating Sweet Spot of a plant-based dietwill benefit both you and your children.See the illustration to the right.My Top 5 Recommendations:FAMILY MEALSInvolving the children in making kid-friendly,interesting and healthier choices is key to lastingchange. Choose a meal together. Have each familymember suggest ingredients or food choices thatare less processed and more plant-based.COOK TOGETHERKids love it, and small changes can go a long way.Make spaghetti night using whole-grain spaghettiand crushed tomato sauce with herbs. Add adelicious salad to pizza night.COMBINE FOODSPut vegetables or fruits into familiar foods theylike—such as soups or smoothies. They may noteven be aware that the new food is there!LET THEM CHOOSEProvide a few options from the Healthy EatingSweet Spot and let them pick one. Allowing themto choose between broccoli, spinach, and greenbeans will increase the chances of them eatingthe vegetable.DO IT TOGETHEREat more healthy foods yourself as an example foryour child to follow. If textures are a challenge, tryraw instead of cooked, grilled versus baked, or varythe seasonings and toppings.Be patient with yourself and your child. Take slowbut steady steps toward the Healthy Eating SweetSpot. Simple encouragement can go a long way:“Since we have been eating healthier, I notice thatwe are running faster and are less out of breath!”Angela Fals, MD, FAAP, CCMSPediatrician andObesity Medicine SpecialistAdventHealth5
Feel Full with Fewer CaloriesWe think that eating fewer calories means we’ll never feel satisfied, but there are some simplestrategies that make a difference. Get the best results by embracing fiber-rich foods and stayingmindful of calorie density. Fiber-rich foods tend to have the lowest caloric density, which is thenumber of calories per volume of food. For example, a cup of fiber-rich oats has less calories than acup of refined sugary pudding, though the volume of food is the same.Here are a few practical ideas to help you feelfull with less calories:ADD VEGGIESWHOLE GRAINSAdd more fiber-rich vegetables to a meal, whilelimiting the more calorie-dense refinedor animal-based foods.Choose whole grains such as oats, quinoa, andbrown rice over white bread, white rice, and whitepasta to feel full and satisfied with less calories.Whole grains retain their fiber and other nutrients.BEANS FOR PROTEINBeans are a great lower calorie, protein andfiber-rich food that can replace meats whichlack fiber and are high in fat.WHOLE FRUITEating whole fruit is not only delicious but is also agood source of fiber and other nutrients.HYDRATEEnsure you’re hydrating enough by drinking waterthroughout the day and especially before meals.LIQUID CALORIESAvoid drinking juices and other sugary drinks, asthey are filled with empty calories. Choose waterinfused with fresh or frozen fruit instead.Saadia Alvi, MDEndocrinologistAdventHealth6
Lifestyle Tips toHelp You Feel WholeA healthy lifestyle encompasses more than what you eat. For optimal health in mind, body,and spirit, incorporate these tips into your daily routine.MEAL TIMING / INTERMITTENT FASTINGGRATITUDEWhat you eat is important, but when you eat makesa difference too. Choose to eat no more than threemeals a day with your third meal the smallest (andno snacking between). If you eat two meals a day(intermittent fasting), make them your morning andafternoon meals and skip supper. Both of thesestrategies will help avoid excess calories, stabilizeweight, decrease inflammation, and improvetype 2 diabetes.At the end of every day, write down three things forwhich you are thankful. This practice releases thepleasure hormone dopamine in the brain. It helpsyou sleep better too.SLEEP FOR SUCCESSGet enough sleep at night to stay focused andenergized. Aim for seven to nine hours for optimalhealth. Sufficient sleep can help you lose weightand manage emotional stress better.ACTIVITYExercise at least five days a week for thirtyminutes or more—walking, jogging, doing musclestrengthening, or stretching. Begin gradually.Consult with your doctor if you are not accustomedto exercise.SOCIAL SUPPORTImproving your lifestyle is easier if you have theencouragement and support of your family andfriends. The encouragement of others helpsmaintain your resolve.ACTS OF KINDNESSLook for ways each day to perform random actsof kindness. Doing good for others releases thepleasure hormone dopamine into the brain andincreases your happiness.FIND YOUR “WHY”Feed your spiritual nature by reflecting on themeaning and purpose of your life. Take timeto pray and trust your life to the great God oflove. Sometimes called “faith,” it creates hope, awonderful agent of healing and wholeness.George E. Guthrie, MD, MPH,CDE, CNSFamily and LifestyleMedicine SpecialistAdventHealth7
INGREDIENTS½ cup onion, chopped¼ cup green, yellow, or redpepper, dicedVegan Frittata with TofuLFLSVCHOLCreated by Neva BrackettYIELD: ONE 8-INCH FRITTATA, CUT INTO 6 WEDGESCOOKING TIME: 20 MINUTESDIFFICULTY LEVEL: MODERATEPREP TIME: 15 MINUTESTOTAL TIME: 35 MINUTESA frittata, known in Italy as a flat omelet, is usually madewith eggs and cheese. This plant-based version with tofuand garbanzo flour is scrumptious! The frittata is one waythis recipe can be cooked and served; for variation, trymaking patties or baking it as a soufflé.INSTRUCTIONS1 clove garlic, minced, or ½teaspoon garlic powder2 tablespoons water1 small zucchini, sliced1 cup firm tofu (7–8 ounces)¼ cup water (omit if soft tofuis used)½ teaspoon salt orbutter-flavored salt1 rounded teaspoon nutritionalyeast flakes2 teaspoons onion powder1 teaspoon Bragg Liquid Aminos2 tablespoons garbanzo flouror corn flourNUTRITION FACTSCalories 36.20Fat 1.52gSimmer onions, peppers, and garlic in water for 5 minutes. Addsliced zucchini and cook for 3 more minutes. Remove fromheat. Place a shallow, nonstick 8-inch skillet or frittata pan onburner at medium-low heat to preheat.Saturated Fat 0.20gPlace tofu and remaining ingredients in blender and blend —not necessarily smooth but thick. Stir blended tofu intoonion mixture.Carbohydrates 3.03gPour into preheated skillet, smoothing the surface. Cook at350 F for 15 minutes or until frittata is almost set. Cover handlewith foil, if needed, and place under broiler for about 2 minutesor until top is set and golden. Allow frittata to stand for at least 5minutes before removing from pan. Cut into wedges for serving.Table of contentsCholesterol 0mgSodium 123.88mgFiber 0.65gSugars 0.91gProtein 3.10gRecipe Copyright AdventHealth Pressfrom the book Eat Plants Feel Whole byGeorge E. Guthrie, MD, MPH, CDE, CNS8
INGREDIENTS6 cups quick oatsCrispy Almond-Coconut GranolaWGHFLSVCHOL½ cup flax meal1 cup unsweetened coconut1 cup soft dates, pressed down tomeasureCreated by Heather Leno1 tablespoon orange juiceconcentrateYIELD: 48 (¼ CUP) SERVINGS1 ½ teaspoons saltCOOKING TIME: 2 HOURSDIFFICULTY LEVEL: MODERATE½ teaspoon coconut extract, optional1 ½ cups regular oatsPREP TIME: 20 MINUTES1 cup sliced almondsTOTAL TIME: 2 HOURS AND 20 MINUTES¾ cup pineapple juiceGranola was invented in the 19th century by Dr. JamesJackson, who operated a health spa in Dansville, NY. It’s still apopular breakfast food today. A lovely combination of fruits.Flax, oats, walnuts, and almonds make for a healthy mix. Thisrecipe fills two large cookie sheets. Bake it slowly, and it will becrispy even without oil. For added sweetness, top with raisinsbefore serving.1 cup walnut pieces1 ½ tablespoons vanilla½ teaspoon almond extractRaisins (optional)NUTRITION FACTSCalories 230.09INSTRUCTIONSIn large mixing bowl, combine oats, flax, almonds, and coconut.Combine remaining ingredients in a blender in the order listedabove. Blend until everything, including the walnuts, is creamy.Preheat oven to 225 F (180 F for convection ovens).Pour blended ingredients over oat mixture and mix thoroughlyand evenly. Rubbing the mixture between your palms is a goodway to distribute the moist with the dry.Spread evenly onto cookie sheets and bake for approximatelytwo hours, rotating pans every 30 minutes. Then turn off heat,leaving granola in the oven overnight or for several hours to drycompletely. Granola air-dried without heat will be tough; leavingit in the oven to cool ensures it will stay crispy.Table of contentsFat 10.78gSaturated Fat 2.72gCholesterol 0mgSodium 121.44mgCarbohydrates 27.55gFiber 5.56gSugars 6.05gProtein 6.49gRecipe Copyright AdventHealth Pressfrom the book Eat Plants Feel Whole byGeorge E. Guthrie, MD, MPH, CDE, CNS9
INGREDIENTS2 cups waterSavory Breakfast“Sausage” PattiesWGLFLSVCHOLCreated by Heather LenoYIELD: 12 (2 PATTY) SERVINGSCOOKING TIME: 30 MINUTESDIFFICULTY LEVEL: MODERATEPREP TIME: 45 MINUTESTOTAL TIME: 1 HOUR AND 15 MINUTESThese savory breakfast patties are a tasty alternative to thehighly refined commercial meat substitute products foundin grocery stores. Make an extra batch to freeze so youcan grab them for a quick morning meal. When reheating,cover patties with foil or, if microwaving, a damp papertowel so they don’t dry out.½ cup finely chopped rawcashews (a grinder will turn themto powder)¼ cup low-sodium soy sauce¼ cup nutritional yeast flakes1 tablespoon tahini1 ½ teaspoons onion powder¼ 1/8 teaspoon garlic powder¾ teaspoon dried sage or1 tablespoon fresh, minced1 teaspoon dried basil or1 tablespoon fresh, minced¼ teaspoon dried thyme or1 teaspoon fresh, minced¼ teaspoon dried oregano or1 teaspoon fresh, minced2 cups quick oatsNUTRITION FACTSCalories 51.45INSTRUCTIONSFat 1.90gCombine all ingredients except oats in saucepan and bring to a boil.Saturated fat 0.21gStir in oats, cooking and stirring until mixture starts to thicken.Remove from heat, cover, and let sit until cool enough to handle.Cholesterol 0mgSodium 97.42mgPreheat oven to 325 F.Carbohydrates 6.36gPlace parchment paper or silicone pad onto cookie sheet. Scoopmixture and drop balls onto prepared cookie sheet, flatteningeach to ½-inch thick. If you use a quick-release scoop, the processwill be fast and easy, and the patties will be the same size.Fiber 1.24gBake for 15 minutes. Flip patties and bake for 10–15 moreminutes, until brown and firm but not dried out.Serve with ketchup or gravy for a breakfast meal.Table of contentsSugars 0.43gProtein 2.40gRecipe Copyright AdventHealth Pressfrom the book Eat Plants Feel Whole byGeorge E. Guthrie, MD, MPH, CDE, CNS10
BreadINGREDIENTS1 cup cornmeal1 cup flour (whole wheat orgluten free)Tender Golden CornbreadWGHFVCHOLCreated by Neva BrackettYIELD: 9 (1 SQUARE) SERVINGSBAKING TIME: 20–25 MINUTESDIFFICULTY LEVEL: EASYPREP TIME: 15 MINUTESTOTAL TIME: 35-40 MINUTESCorn was a staple food of Native Americans when Europeansettlers arrived in the New World. The early pioneers learnedthe art of making native cornbread, a combination ofground corn and water baked on an open fire. Nowadays,most cornbread recipes contain oil and eggs, but the naturalfat in coconut milk can replace those items. Flax seeds givelightness and act as a binder. This recipe can also be madegluten free, as noted in the second ingredient. I have alsoused almond flour in cornbread and like what it does to thetexture, adding a bit more natural fat.2 tablespoons ground flax seeds,optional1 teaspoon salt4 teaspoons aluminum-free bakingpowder1 can (1 ¾ cups) coconut milk (orsoy milk)¼ cup applesauce3 tablespoons liquid sweetener½ cup water, as neededNUTRITION FACTSCalories 208.09Fat 10.60gSaturated Fat 8.37gCholesterol 0mgSodium 221.16mgCarbohydrates 27.89gFiber 3.00gSugars 6.38gProtein 4.04gINSTRUCTIONSHeat oven to 375 F. In a mixing bowl, combine cornmeal, flour,ground flax, salt, and baking powder. Mix well.In a measuring cup, stir together coconut or soy milk, applesauce,and liquid sweetener. Add water as needed to make 2 full cups.Combine wet and dry ingredients, stirring briskly until smooth,adding extra water as needed until mixture is the consistency ofcake batter. Pour into an 8-inch nonstick baking pan, or scoopinto muffin tins. Bake for 20–25 minutes.Table of contentsRecipe Copyright AdventHealth Pressfrom the book Eat Plants Feel Whole byGeorge E. Guthrie, MD, MPH, CDE, CNS11
BreadINGREDIENTS2 tablespoons applesauce1 tablespoon liquid sweetener ofyour choiceLight and AiryLow-Fat BiscuitsWGLFVCHOLCreated by Heather Leno1 tablespoon lemon juiceSoy or almond milk1 ½ cups whole-wheat pastry flour(stir flour before measuring)¾ cup barley flour or whitewhole-wheat flour (stir flour beforemeasuring)YIELD: 12 (1 BISCUIT) SERVINGS2 ¼ teaspoons non-aluminumbaking powder (see tip below)BAKING TIME: 15–20 MINUTES¾ teaspoon saltDIFFICULTY LEVEL: EASY3 tablespoons almond flouror mealPREP TIME: 10 MINUTESTOTAL TIME: 25–30 MINUTESHere is a yummy biscuit made without oil or butter. Bet youcan’t eat just one of these tender-on-the-inside, crisp-onthe-bottom pastries! Serve them up with a savory breakfastof scrambled tofu and gravy or with a nut spread and fruitfor a light supper.NUTRITION FACTSCalories 95.77Fat 16.17gSaturated fat 0.10gCholesterol 0mgSodium 130.32mgINSTRUCTIONSCarbohydrates 18.42gPreheat oven to 400 F.Fiber 2.93gCombine applesauce, liquid sweetener, and lemon juice inglass measuring cup and add enough milk to make 1 cup. Whiskthoroughly until completely blended. Set aside.Sugars 1.14gProtein 3.31gMix dry ingredients together.TIPWhen oven is at full heat, add wet ingredients to the dry. Mix justenough to moisten—dough will be soft.For best results, always use freshbaking powder.Place parchment paper or silicone pad onto heavy cookie sheet.Use 3-tablespoon scoop to drop pieces of dough onto preparedcookie sheet.Bake for 15–20 minutes, until slightly browned.Table of contentsRecipe Copyright AdventHealth Pressfrom the book Eat Plants Feel Whole byGeorge E. Guthrie,MD, MPH, CDE, CNS12
INGREDIENTS1 ½ cups quinoa2 ½ cups water1–1 ½ teaspoons salt (to taste)Colorful Quinoa SaladLFVCHOLCreated by Heather LenoYIELD: 10 (1 CUP) SERVINGSCHILLING TIME: 30 MINUTESDIFFICULTY LEVEL: EASYPREP TIME: 30 MINUTESTOTAL TIME: 1 HOURQuinoa lends itself nicely to no-oil dressings because ofits moist, glossy finish. The colorful vegetables and quinoamake a beautiful presentation for potlucks and groupfunctions. This is also a delicious dish for daily lunches. Nomatter how you serve it, this salad is a winner!½ teaspoon garlic powder½ cup green onions, sliced¼-inch thick12-oz. can black olives, sliced¾ cup red bell pepper, diced¾ cup yellow bell pepper, diced1 cup garbanzos, rinsedand drained1 ½ cup English cucumber,diced small6 tablespoons lemon juice(or to taste), freshly squeezedNUTRITION FACTSCalories 75.63Fat 1.99gSaturated Fat 0.10gINSTRUCTIONSCholesterol 0mgPut quinoa in a fine-mesh colander and rinse thoroughly undercold water. Drain well.Carbohydrates 12.45gIn a saucepan, combine water and rinsed quinoa; stir in garlicpowder. Bring to a boil, cover, and reduce heat. Simmer for 15minutes or until water is absorbed. Remove from heat and let stand,covered, for five minutes. Fluff with a fork and set aside to cool.Sodium 370.49mgFiber 2.37gSugars 1.56gProtein 2.78gPrepare vegetables and garbanzos while quinoa is cookingand cooling.Sprinkle salt evenly over quinoa; add vegetables, garbanzos,and lemon juice. Stir, folding carefully from all sides to blend saltand lemon completely. Taste and make adjustments as needed.Chill for 30 minutes. Stir before serving.Table of contentsRecipe Copyright AdventHealth Pressfrom the book Eat Plants Feel Whole byGeorge E. Guthrie, MD, MPH, CDE, CNS13
INGREDIENTS2 cups crisp Romaine lettuce,chopped1 cup baby spinach leavesRomaine-Spinach Salad withGarlicky Lemon DressingHFLFVCHOLCreated by Heather LenoYIELD: COMBO 3 ( 11/4 CUP) SERVINGS; DRESSING 1 SERVINGSERVING SIZE: 1½ CUPS SALAD / 3 TEASPOONS DRESSINGPREP TIME: 5–10 MINUTESCOOKING TIME: 0 MINUTESTOTAL TIME: 5–10 MINUTESDIFFICULTY LEVEL: EASYThis salad is a combination of Romaine and spinach, whichis not only very tasty and also has great visual appeal. Thecombination of crisp greens, avocado and olives add a richand pleasing flavor. This recipe is quick and easy, perfect forget-togethers or lunch at home. The simple lemon-garlicdressing can also be used on a wide range of greens andveggies. For best results, add just before serving.¼ cup cucumber, sliced2 tablespoons fresh green onion,sliced into ¼-inch pieces1/3–½ cup garbanzos, cooked anddrained1/3 cup black olives, slicedLight sprinkling of crushed, driedoregano (optional)Cherry tomatoes, halved, todecorate topLemon-garlic dressing, to tasteLemon-Garlic Dressing1 teaspoons fresh lemon juice, totaste (You may need more)½ teaspoon coarse ground garlicsalt with parsleyNUTRITION FACTSCalories 60.04Fat 2.66gSaturated fat 0.04gINSTRUCTIONSCombine all ingredients except tomatoes.Sprinkle with Lemon-Garlic Dressing, to taste (approximately1 teaspoon lemon per serving). Toss to disperse throughoutsalad. Taste for correct tartness and seasoning before addingthe tomatoes.Carefully fold in tomatoes.Cholesterol 0mgSodium 310.71mgCarbohydrates 7.61gFiber 2.03gSugars 2.01gProtein 2.16gRecipe Copyright AdventHealth Pressfrom the book Eat Plants Feel Whole byGeorge E. Guthrie, MD, MPH, CDE, CNSTable of contents14
INGREDIENTS4 cups water1 ½ cups lentils, uncooked, rinsed,and drainedMediterranean MazidraHFLFV½ cup onion, finely chopped1 ½ teaspoons salt1/3 cup tomato pasteCHOLCreated by JoAnn RachorYIELD: 7 (1 CUP) SERVINGSCOOKING TIME: 1 HOURDIFFICULTY LEVEL: EASYPREP TIME: 15 MINUTESTOTAL TIME: 1 HOUR AND 15 MINUTESMazidra is a Middle Eastern/Mediterranean dish made withlentils, a small legume that’s a nutritional powerhouse. Useit as a topping for Cauliflower “Rice” or any commercial,salt-free riced vegetable, or serve it over Slow-Cooker BakedWinter Squash. It’s also delicious over potatoes or as a beanreplacement in taco salad/haystacks.2 cloves garlic, minced2 teaspoons onion powder1 teaspoon basil1 14.5 oz. can (1 ¾ cups)petite-diced tomatoesNUTRITION FACTSCalories 199.10Fat 0.49gSaturated Fat 0.08gCholesterol 0mgSodium 576.08mgCarbohydrates 37.33gFiber 6.90gINSTRUCTIONSCombine water, lentils, onion, and salt in covered saucepanand boil lightly for 1 hour, until lentils are soft.Sugars 5.04gProtein 12.81gAdd remaining ingredients and mix well. Heat for 2 minutesand serve.Recipe Copyright AdventHealth Pressfrom the book Eat Plants Feel Whole byGeorge E. Guthrie, MD, MPH, CDE, CNSTable of contents15
INGREDIENTSCreamy Broccoli Cheese SoupHFV1 lb. frozen broccoli or 4 cupsfresh broccoli, chopped intobite-size pieces1 2/3 cups raw carrots, diced small1 ½ cups raw potatoes, choppedCHOLCreated by JoAnn RachorYIELD: 7 (1 CUP) SERVINGSPREP TIME: 25 MINUTESCOOKING TIME: 25 MINUTESTOTAL TIME: 50 MINUTESDIFFICULTY LEVEL: EASYThis makes an exceptionally versatile base for a variety ofsoups. Replace the broccoli with your favorite vegetables,beans, and whole-grain pasta. Blending the carrots, potatoes,and onion is an easy way to add (hide) veggies and create acreamy low-fat consistency. Use this soup with or withoutbroccoli as a topping for vegetables such as baked potatoes.INSTRUCTIONSPrepare each ingredient as noted.Lightly boil or steam broccoli in covered saucepan until tender.Empty pan and set broccoli aside. If using frozen broccoli, cutinto smaller pieces after it’s cooked.1 medium onion (about 1 cup), cutinto chunks3 ½ cups water, divided½ cup raw cashews1 ¾ teaspoons saltNUTRITION FACTSCalories 100.89Fat 3.70gSaturated fat 0.62gCholesterol 0mgSodium 453.27mgCarbohydrates 14.52gFiber 3.52gSugars 3.35gProtein 3.71gIn saucepan, combine carrots, potatoes, onion, and 1 cup water.Cover and cook for 15–20 minutes, until tender.Empty vegetables into blender, along with cooking water, and addcashews and salt. Also add an additional ½ cup of water. Beforeblending hot ingredients, be sure to open the blender vent.Blend for 3 minutes, until very smooth (cashews must becompletely blended for soup to be creamy). Empty contentsback into saucepan.Rinse blender with remaining 2 cups of water and add to pan.Boil lightly for 1 minute; this causes the cashews to act as athickener. Also, the color will become a little more orange andcheese-like.Add broccoli and serve. If desired, cooked beans or wholegrains such as quinoa or brown rice may also be added.Table of contentsRecipe Copyright AdventHealth Pressfrom the book Eat Plants Feel Whole byGeorge E. Guthrie, MD, MPH, CDE, CNS16
INGREDIENTS¼ cup sesame seeds2 cup instant brown rice,uncookedSesame-Style QuickBeans and RiceHFVCHOLCreated by JoAnn RachorYIELD: 6 ½ (1 CUP) SERVINGSCOOKING TIME: 25 MINUTESDIFFICULTY LEVEL: EASYPREP TIME: 15 MINUTESTOTAL TIME: 40 MINUTESBeans and rice are a staple around the world, and somecultures eat them every day. Beans are packed with fiber andprotein, and the starch in brown rice is an excellent sourceof energy. By using quick-cooking brown rice in this recipe,you get more nutrition than from commonly used whiterice. Plus, having this recipe in your collection means thatdinner can be on the table in short order.1 ¾ cups water¾ cup onion, finely chopped2 tablespoons nutritionalyeast flakes1 tablespoon onion powder2 tablespoons Bragg LiquidAminos½ teaspoon salt¼ teaspoon cumin1 15.5-oz. can beans, any typerinsed and drainedSalt-free herb seasoning blend ofyour choiceNUTRITION FACTSCalories 223.53Fat 4.30gSaturated fat 0.11gCholesterol 0mgSodium 284.44mgINSTRUCTIONSIn a saucepan, toast sesame seeds on medium-high heat for5–10 minutes, stirring frequently, until seeds are golden brown.(Do not use a nonstick pan for this.) Remove to a glass dish.Carbohydrates 37.53gFiber 6.09gSugars 2.74gProtein 9.11gCombine rice, water, and seasonings in a covered saucepanand boil lightly for 15 minutes. Remove from heat and allow tosit for 5 minutes.Stir in beans and 3 tablespoons of seeds, and empty into servingdish. Sprinkle with remaining seeds and herb seasoning.Table of contentsRecipe Copyright AdventHealth Pressfrom the book Eat Plants Feel Whole byGeorge E. Guthrie, MD, MPH, CDE, CNS17
INGREDIENTS8 cups green (and yellow, if youcan find it) zucchini, sliced1 cup onion, dicedZucchini CreoleLFV1 green pepper, diced1 clove garlic¾ cup water or coconut milkCHOLCreated by Neva BrackettYIELD: 8 (1 CUP) SERVINGS1 teaspoon salt¾ teaspoon Italian seasoning½ teaspoon dill weedCOOKING TIME: 15 MINUTES1 tablespoon chicken-styleseasoningDIFFICULTY LEVEL: EASY3 cups fresh tomatoes, dicedPREP TIME: 30 MINUTES1–2 tablespoons cornstarch,dissolved in ¼ cup waterTOTAL TIME: 45 MINUTESWhen the term “Creole” is used in cooking, it usually refersto a spicy mixture of tomatoes, peppers, onions, celery, andseasonings served over brown rice. If you grow zucchiniand tomatoes in your garden, this recipe is a great way tocelebrate the abundance of summer; however, if you’re nota gardener, the ingredients can be easily obtained yearround at your local supermarket.NUTRITION FACTSCalories 46.03Fat 0.97gSaturated fat 0.36gCholesterol 0mgSodium 209.99mgINSTRUCTIONSPlace all ingredients except tomatoes and cornstarch in asaucepan and cook for 8 minutes, or until zucchini is tender.Dissolve cornstarch in ¼ cup water. Add to saucepan,along with tomatoes. Stir as the sauce comes to a boil andthickens. Serve as a side dish or over pasta topped with tofu“sour cream.”Carbohydrates 8.46gFiber 2.04gSugars 3.50gProtein 1.93gRecipe Copyright AdventHealth Pressfrom the book Eat Plants Feel Whole byGeorge E. Guthrie, MD, MPH, CDE, CNSTable of contents18
INGREDIENTSMeatballsTofu Meatballs withSweet and Sour SauceWGHFVCHOLCreated by JoAnn RachorYIELD: 10 (3 MEATBALL) SERVINGS / 12(3 TABLESPOON SERVINGS) SAUCECOOKING TIME: 35 MINUTES / 3 MINUTESDIFFICULTY LEVEL: MODERATEPREP TIME: 25 MINUTES / 10 MINUTESTOTAL TIME: 60 MINUTES / 13 MINUTESEnjoy these flavorful meatless meatballs hot out of the ovenand topped with sweet and sour sauce or with a spaghettisauce or gravy. They are also delicious in pita bread withyour favorite trimmings. The sauce complements manyrecipes, including vegetables and rice in an oil-free stir-fry.Both recipes freeze well, so I highly recommend that youmake enough for future quick meals.INSTRUCTIONSMeatballsPreheat oven to 350 F. Combine all ingredients except breadcrumbs and nuts and mix well.Break each slice of bread into 6 pieces. Pulse in blender orfood processor.Chop nuts or grind them in blender or food processor.Mix everything together and let mixture sit for 5 minutes.Using a ¾-oz. scoop, form mixture into meatballs, or roll 1½tablespoons of mixture by hand. Bake on a prepared cookie sheetfor 35 minutes.Sweet and Sour SauceCombine all ingredients in a saucepan and bring to a light boil,then stir constantly for 1 minute.Table of contents1 ½ cups water-packed tofu OR 1 box Mori-Nutofu, firm or extra-firm, mashed½ cup quick oats1 tablespoon onion powder2 tablespoons Bragg Liquid Aminos1 teaspoon basil½ teaspoon sage¼ teaspoon salt2 cups whole-grain bread crumbs, made fromslices of whole-grain bread¾ cup nuts or raw sunflower seeds, finelychopped or blendedSweet and Sour Sauce1 cup canned tomato sauce1 cup pineapple juice2 tablespoons cornstarch2 tablespoons maple syrup oragave syrup1 tablespoon lemon juice1 ½ teaspoons onion powder½ teaspoon garlic powder½ teaspoon saltNUTRITION FACTSMeatballsCalories 177.56Fat 6.03gSaturated fat 0.86gCholesterol 0mgSodium 248.34mgCarbohydrates 23.46gFiber 3.38gSugars 4.98gProtein 8.51gSauceCalories 31.52Fat 0.20gSaturated fat 0.00gCholesterol 0mgSodium 174.58mgCarbohydrates 7.55gFiber 0.45gSugars 4.48gProtein 0.47gRecipe Copyright AdventHealth Pressfrom the book
e-cookbook just for you with 20 delicious, healthy, plant-based recipes to help you feel whole. Each recipe has a variety of symbols. The symbols make it easy to identify recipes that meet your individual preferences and needs. Many people want to avoid, reduce, or increase certain food
