Neal Barnard - The Get Healthy, Go Vegan Cookbook / Поваренная книга "Хочешь здоровья - иди в веганы" [2010, ePub, ENG]

Table of Contents

Title Page
Introduction

PART 1 - GET HEALTHY!
Chapter 1 - REVOLUTIONIZE YOUR MENU, REVOLUTIONIZE YOUR LIFE
I Can Do It!
What Are the Most Healthful Foods?
Going for It: Take a Three-Week Test-Drive
Complete Nutrition
Talk with Your Doctor
Join the Club!
Good Luck!
Chapter 2 - THE SCIENCE BEHIND A HEALTHFUL DIET
It Starts with Simple Observations
Putting Foods to the Test
Putting Healthful Foods to Work
Chapter 3 - MAKING YOUR FOODS FIT YOUR GOALS
Slimming Down
Healthy Heart, Lowering Cholesterol
High Blood Pressure (Hypertension)
Diabetes
Cancer
Digestive Problems
Chapter 4 - ALL ABOUT OUR RECIPES AND INGREDIENTS
It’s Easy
Stocking Your Kitchen: The Essentials

PART 2 - RECIPES AND MENUS
Chapter 5 - BREAKFAST
GREEN CHILE AND OYSTER MUSHROOM CREPES - MAKES 8 SERVINGS ■ PREPARATION TIME: ...
SWEET POTATO HASH WITH PEPPERS - MAKES SIX 1-CUP SERVINGS PREPARATION TIME: 15 ...
BANANA-GINGER PANCAKES - MAKES FOUR 3-PANCAKE SERVINGS ■ PREPARATION TIME: 10 ...
SPICY SPINACH FRITTATA - MAKES 8 SERVINGS ■ PREPARATION TIME: 10 minutes ■ ...
SPANISH-STYLE SCRAMBLER WRAP - MAKES 4 WRAPS ■ PREPARATION TIME: 5 minutes ■ ...
ALL-AMERICAN SCRAMBLE ON PUMPERNICKEL BAGEL - MAKES 4 SERVINGS ■ PREPARATION ...
VANILLA FRENCH TOAST - MAKES SIX 2-SLICE SERVINGS ■ PREPARATION TIME: 10 ...
BLUEBERRY PANCAKES - MAKES 2 SERVINGS AND ½ CUP SYRUP ■ PREPARATION TIME: 5 ...
CREAMY RICE CEREAL WITH GINGERY BLUEBERRIES - MAKES FOUR 1-CUP SERVINGS ■ ...
SOY YOGURT FRUIT AND GRANOLA PARFAIT - MAKES 2 SERVINGS ■ PREPARATION TIME: 5 ...
SPICED PUMPKIN OATMEAL - MAKES 4 SERVINGS ■ PREPARATION TIME: 5 minutes ■ COOK ...
SWEET POTATO AND BLACK BEAN BRUNCH BURRITOS WITH SALSA FRESCA - MAKES 4 ...
MARVELOUS MANGO SMOOTHIE - MAKES 4 SERVINGS ■ PREPARATION TIME: 5 minutes
PEACHY KEEN SMOOTHIE - MAKES 4 SERVINGS ■ PREPARATION TIME: 5 minutes
Chapter 6 - LUNCH
UDON NOODLE SALAD - MAKES 6 SERVINGS ■ PREPARATION TIME: 20 minutes ■ COOK ...
BLACK BEAN AND CORN SALAD WITH LIME - MAKES 4 SERVINGS ■ PREPARATION TIME: 15 ...
CAULIFLOWER AND SWEET POTATO CHOWDER - MAKES SIX 1½-CUP SERVINGS ■ PREPARATION ...
BLACK BEAN SOUP WITH ORANGE - MAKES FIVE 1-CUP SERVINGS ■ PREPARATION TIME: 10 ...
EDAMAME AND QUINOA SALAD - MAKES FOUR 1-CUP SERVINGS ■ PREPARATION TIME: 15 ...
VERY GINGERY PEAR AND SWEET POTATO SOUP - MAKES 6 SERVINGS ■ PREPARATION TIME: ...
HOPI CORN AND CHILI STEW - MAKES 8 SERVINGS ■ PREPARATION TIME: 30 minutes ■ ...
FAVA BEAN AND TOMATO STEW - MAKES 4 SERVINGS ■ PREPARATION TIME: 10 minutes ■ ...
BASMATI RICE BURGERS WITH PINTO BEANS - MAKES 6 BURGERS ■ PREPARATION TIME: 60 ...
CAJUN BEAN SOUP - MAKES SIX 1-CUP SERVINGS ■ PREPARATION TIME: 10 minutes ■ ...
QUINOA AND CARROT SALAD - MAKES 4 SERVINGS ■ PREPARATION TIME: 15 minutes ■ ...
TEMPEH BURGERS WITH PINEAPPLE SALSA - MAKES 4 BURGERS ■ PREPARATION TIME: 15 ...
TEMPEH SLOPPY JOES - MAKES 4 SERVINGS ■ PREPARATION TIME: 10 minutes ■ COOK ...
BLACK BEAN TARTINES - MAKES 4 SERVINGS ■ PREPARATION TIME: 15 minutes ■ COOK ...
CREAM OF ASPARAGUS SOUP - MAKES FOUR 1-CUP SERVINGS ■ PREPARATION TIME: 5 ...
LEMONY LENTIL VEGETABLE STEW - MAKES FIVE 1-CUP SERVINGS ■ PREPARATION TIME: ...
SPICY GALA APPLE, CHICKPEA, AND MANGO CHUTNEY SOUP - MAKES 4 SERVINGS ■ ...
WHITE BEAN AND TOMATO SALAD - MAKES FOUR 1-CUP SERVINGS ■ PREPARATION TIME: 20 ...
CHICKPEA PATTIES WITH MANGO CHUTNEY - MAKES 4 SANDWICHES ■ PREPARATION TIME: ...
SUMMER PASTA AND BEAN SALAD WITH FRESH TOMATOES AND BASIL - MAKES SIX 1½-CUP ...
MINTY BLACK BEAN, JICAMA, AND CUCUMBER SALAD - MAKES SIX 1-CUP SERVINGS ■ ...
HUMMUS PIZZA - MAKES 4 PIZZAS ■ PREPARATION TIME: 5 minutes ■ COOK TIME: 15 minutes
RED AND WHITE QUINOA PILAF - MAKES SIX ½-CUP SERVINGS ■ PREPARATION TIME: 15 ...
WILD RICE PILAF WITH ROASTED GARLIC AND SPINACH - MAKES FOUR 1-CUP SERVINGS ■ ...
BLACK BEAN CAKES WITH MANGO SALSA - MAKES 4 SERVINGS ■ PREPARATION TIME: 30 ...
FRENCH COUNTRY STEW - MAKES FOUR 1-CUP SERVINGS ■ PREPARATION TIME: 10 minutes ...
BERRY BARLEY SOUP - MAKES 4 SERVINGS ■ PREPARATION TIME: 5 minutes ■ COOK ...
FIRE-ROASTED TOMATO BLACK BEAN CHILI - MAKES 6 SERVINGS ■ PREPARATION TIME: 20 ...
WINTER VEGETABLE POTAGE - MAKES EIGHT 1-CUP SERVINGS ■ PREPARATION TIME: 30 ...
TOASTY TORTILLA SOUP - MAKES FOUR 1-CUP SERVINGS ■ PREPARATION TIME: 20 ...
Chapter 7 - DINNER
FETTUCCINE WITH ROASTED PEPPERS AND ZUCCHINI - MAKES 4 SERVINGS ■ PREPARATION ...
ITALIAN FUSILLI WITH SUN-DRIED TOMATOES AND ARTICHOKE HEARTS - MAKES FOUR ...
TOMATOES STUFFED WITH FRENCH LENTILS - MAKES 4 SERVINGS ■ PREPARATION TIME: 15 ...
CAJUN CORN AND EDAMAME SAUTÉ - MAKES 4 SERVINGS ■ PREPARATION TIME: 15 minutes ...
QUINOA WITH NAVY BEANS AND ALMONDS - MAKES 4 SERVINGS ■ PREPARATION TIME: 15 ...
SOBA NOODLES WITH CHINESE VEGETABLES - MAKES FOUR 2-CUP SERVINGS ■ PREPARATION ...
UDON NOODLES WITH SHIITAKE AND BUTTON MUSHROOMS - MAKES FOUR 1½-CUP SERVINGS ■ ...
SWEET POTATOES AND CHICKPEAS IN CHILI SAUCE - MAKES 10 SERVINGS ■ PREPARATION ...
ASIAN BROTH WITH MUSHROOMS, TOFU, AND GINGER - MAKES FOUR 1-CUP SERVINGS ■ ...
CARAMELIZED ONIONS WITH LENTILS AND BROWN RICE - MAKES SIX 1-CUP SERVINGS ■ ...
CASSOULET - MAKES SIX 1-CUP SERVINGS ■ PREPARATION TIME: 10 minutes ■ COOK ...
CURRIED TEMPEH KABOBS - MAKES 4 SERVINGS ■ PREPARATION TIME: 20 minutes ■ COOK ...
PIZZA DOUGH
KALAMATA OLIVE, CAPER, AND BASIL PIZZA - MAKES ONE 10- OR 11-INCH PIZZA ■ ...
EGGPLANT, ARTICHOKE, RED PEPPER, AND BLACK OLIVE PIZZA - MAKES ONE 10- OR ...
CARAMELIZED ONION, ARUGULA, AND CHERRY TOMATO PIZZA - MAKES ONE 10- OR 11-INCH ...
YELLOW PEPPER, MUSHROOM, TOMATO, SPINACH, AND BASIL PIZZA - MAKES ONE 10- OR ...
PEPPER, MUSHROOM, TOMATO, SPINACH, AND GARLIC PIZZA - MAKES ONE 10- OR 11-INCH ...
GRILLED TOFU WITH SMOKY BARBECUE SAUCE - MAKES 4 SERVINGS ■ PREPARATION TIME: ...
ITALIAN BEANS AND GREENS - MAKES 4 SERVINGS ■ PREPARATION TIME: 10 minutes ■ ...
MIXED VEGETABLE CURRY WITH WHOLE WHEAT COUSCOUS - MAKES 6 SERVINGS ■ ...
MULTI-MUSHROOM SAUCE - MAKES 4 SERVINGS ■ PREPARATION TIME: 40 minutes ■ COOK ...
POLENTA WITH ZESTY MUSHROOM SAUCE - MAKES 4 SERVINGS ■ PREPARATION TIME: 15 ...
PRETTY STUFFED PEPPERS - MAKES 4 SERVINGS ■ PREPARATION TIME: 15 minutes ■ ...
QUINOA TIMBALES - MAKES FOUR 1-CUP SERVINGS ■ PREPARATION TIME: 10 minutes ■ ...
SPRINGTIME ASPARAGUS AND TOFU STIR-FRY - MAKES 4 SERVINGS ■ PREPARATION TIME: ...
STUFFED PORTOBELLO MUSHROOMS WITH BROWN RICE AND TOMATOES - MAKES 4 STUFFED ...
TRINIDADIAN CURRIED CAULIFLOWER, POTATOES, AND PEAS - MAKES FOUR 1-CUP ...
ZUPPA DI LENTICCHIE - MAKES FOUR 1-CUP SERVINGS ■ PREPARATION TIME: 35 minutes ...
SPICED SQUASH BISQUE - MAKES SIX 1-CUP SERVINGS ■ PREPARATION TIME: 30 minutes ...
MOROCCAN-STYLE PILAF - MAKES FOUR 1-CUP SERVINGS ■ PREPARATION TIME: 15 ...
THREE-LAYER TORTILLA CASSEROLE - MAKES 4 SERVINGS ■ PREPARATION TIME: 30 ...
BROWN RICE, CHICKPEA, AND VEGETABLE SOUP - MAKES 6 SERVINGS ■ PREPARATION ...
GARLICKY PINTO BEAN AND PASTA BAKE - MAKES SIX 1-CUP SERVINGS ■ PREPARATION ...
SPICY RED BEANS AND BROWN RICE - MAKES SIX 1-CUP SERVINGS ■ PREPARATION TIME: ...
STUFFED POBLANO PEPPERS WITH ENCHILADA SAUCE - MAKES 4 SERVINGS ■ PREPARATION ...
SWEET POTATO AND GREEN PEA CURRY OVER BROWN RICE - MAKES FOUR 1-CUP SERVINGS ■ ...
BAKED GREAT NORTHERN BEANS WITH CHILES - MAKES FOUR ¾-CUP SERVINGS ■ ...
VEGETABLE PAELLA - MAKES SIX 1-CUP SERVINGS ■ PREPARATION TIME: 15 minutes ■ ...
GINGER TOFU - MAKES 4 SERVINGS ■ PREPARATION TIME: 10 minutes ■ COOK TIME: 10 minutes
BLACK-EYED PEA AND BROWN RICE PILAF WITH BROWNED ONIONS - MAKES 4 SERVINGS ■ ...
STUFFED CABBAGE - MAKES 8 SERVINGS ■ PREPARATION TIME: 5 minutes ■ COOK TIME: ...
CINCO DE MAYO BLACK BEANS AND RICE - MAKES 4 SERVINGS ■ PREPARATION TIME: 10 ...
PAN-GRILLED TOFU STEAKS WITH SPICED TOMATO SAUCE - MAKES 4 SERVINGS ■ ...
ANCHO CHILI - MAKES 10 TO 12 SERVINGS ■ PREPARATION TIME: 45 minutes ■ COOK ...
ASIAN GRILLED TOFU STEAKS - MAKES 5 SERVINGS ■ PREPARATION TIME: 4 hours ■ ...
SWEET AND SOUR TOFU - MAKES 4 SERVINGS ■ PREPARATION TIME: 5 minutes ■ COOK ...
Chapter 8 - SNACKS, DIPS, AND DESSERTS
CHIPOTLE AND TOMATO SALSA - MAKES 4½ CUPS ■ PREPARATION TIME: 25 to 35 minutes
FRESH TOMATILLO AND CILANTRO SALSA - MAKES 4 1/2 CUPS ■ PREPARATION TIME: 5 minutes
PICO DE GALLO - MAKES 7 CUPS ■ PREPARATION TIME: 20 minutes
WHITE BEAN AND PIQUILLO PEPPER SPREAD - MAKES 2½ CUPS ■ PREPARATION TIME: 5 minutes
CURRIED CHICKPEA SPREAD - MAKES 3 CUPS ■ PREPARATION TIME: 25 to 35 minutes
BISSARA—MIDDLE EASTERN FRESH FAVA BEAN DIP - MAKES ABOUT 3 CUPS ■ PREPARATION ...
BASIL PESTO SPREAD - MAKES 1½ CUPS ■ PREPARATION TIME: 5 minutes
SUN-DRIED TOMATO SPREAD - MAKES 1¾ CUPS ■ PREPARATION TIME: 5 minutes
SPINACH DIP - MAKES 2½ CUPS ■ PREPARATION TIME: 25 to 35 minutes
CREAMY FRUIT SMOOTHIE - MAKES 4 SERVINGS ■ PREPARATION TIME: 5 minutes
CHEEZY POPCORN - MAKES 4 SERVINGS ■ COOK TIME: 5 minutes
CURRY POPCORN - MAKES 4 SERVINGS ■ COOK TIME: 5 minutes
FRUIT KABOBS WITH PEACH CREAM DIP - MAKES 6 SERVINGS ■ PREPARATION TIME: 5 minutes
CHOCOLATE CHERRY NIRVANA - MAKES 4 SERVINGS ■ PREPARATION TIME: 5 minutes
ITALIAN CHICKPEA NIBBLES - MAKES 4 SERVINGS ■ PREPARATION TIME: 5 minutes ■ ...
RASPBERRY CAKE - MAKES 2 SERVINGS ■ PREPARATION TIME: 1 hour 15 minutes ■ COOK ...
CREAMY WHITE BEAN AND ARTICHOKE DIP - MAKES 2 CUPS ■ PREPARATION TIME: 10 ...
BAKED APPLES IN PHYLLO DOUGH - MAKES 6 SERVINGS ■ PREPARATION TIME: 15 minutes ...
Chapter 9 - ENTERTAINING
SPINACH, BEET, AND ORANGE SALAD WITH GINGER-AGAVE DRESSING - MAKES 4 SERVINGS ...
WHOLE WHEAT PASTA WITH ZUCCHINI AND HERBS - MAKES FOUR 2-CUP SERVINGS ■ ...
MULTICOLORED PEPPERS WITH THYME - MAKES 4 SERVINGS ■ PREPARATION TIME: 5 ...
GRILLED PEACHES WITH SWEET BALSAMIC GLAZE - MAKES 4 SERVINGS ■ PREPARATION ...
ROASTED PEPPER BRUSCHETTA - MAKES SIX 2-SLICE SERVINGS ■ PREPARATION TIME: 5 ...
GARLIC MUSHROOMS - MAKES SIX ½-CUP SERVINGS ■ PREPARATION TIME: 10 minutes ■ ...
CHICKPEAS WITH ONION AND TOMATO - MAKES SIX ½-CUP SERVINGS ■ PREPARATION TIME: ...
EGGPLANT SALAD - MAKES 6 SERVINGS ■ PREPARATION TIME: 10 minutes ■ COOK TIME: ...
GRILLED PORTOBELLO MUSHROOMS - MAKES 6 GRILLED MUSHROOMS ■ PREPARATION TIME: ...
SAFFRON RISOTTO WITH PEAS AND ASPARAGUS - MAKES 6 SERVINGS ■ PREPARATION TIME: ...
FENNEL AND TOMATO SALAD WITH FENNEL VINAIGRETTE - MAKES 6 SERVINGS ■ ...
STRAWBERRIES IN MARSALA - MAKES SIX ½-CUP SERVINGS ■ PREPARATION TIME: 5 ...
LEMONGRASS AND MUSHROOM SOUP - MAKES 4 SERVINGS ■ PREPARATION TIME: 10 minutes ...
MIXED GREENS WITH MISO DRESSING - MAKES 4 SERVINGS ■ PREPARATION TIME: 15 minutes
VEGETABLE LO MEIN - MAKES 4 SERVINGS ■ PREPARATION TIME: 20 minutes ■ COOK ...
FRESH STRAWBERRY PIE - MAKES 8 SERVINGS ■ PREPARATION TIME: 20 minutes + 2 ...
Chapter 10 - A THREE-DAY MENU PLAN
DAY ONE
DAY TWO
DAY THREE

APPENDIX A - Quick & Easy Shopping List
APPENDIX B - Convenience Foods
METRIC CONVERSIONS
Acknowledgements
ABOUT THE AUTHORS
INDEX