The China Study Cookbook: Over 120 Whole Food, Plant-Based Recipes
Format: PDF / Kindle (mobi) / ePub
The China Study Cookbook takes these scientific findings and puts them to action. Written by LeAnne Campbell, daughter of The China Study author T. Colin Campbell, PhD, and mother of two hungry teenagers, The China Study Cookbook features delicious, easily prepared plant-based recipes with no added fat and minimal sugar and salt that promote optimal health.
From her Breakfast Home-Fry Hash and Fabulous Sweet Potato Enchiladas to No-Bake Peanut Butter Bars and Cheese(less) Cake, all of LeAnne’s recipes follow three important principles:
1. Optimal nutrition is based on eating food rather than nutrient supplements
2. The closer that foods are to their native states—prepared with minimal cooking, salting, and processing—the greater the long-term health benefits of eating them
3. It is best to choose locally and organically grown produce whenever possible
Filled with helpful tips on substitutions, keeping foods nutrient-rich, and transitioning to a plant-based diet, The China Study Cookbook shows how to transform individual health and the health of the entire family.
T. Colin Campbell, PhD, and Thomas M. Campbell II, MD. References to page numbers in The China Study are based on the first edition hardcover. Permission granted for use of material in New Century Nutrition © 1996, published by Paracelsian, Inc. Photography by Steven Campbell Disla. BenBella Books 10300 N. Central Expressway Suite 530 Dallas, TX 75231 www.benbellabooks.com Send feedback to firstname.lastname@example.org Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 Library of Congress
stems, and roots are readily leached into cooking water; therefore, steaming and microwaving are often preferred cooking methods [for foods high in these vitamins]. Keep in mind that, while all of these storage and cooking considerations are important, what’s most important is to choose a variety of whole fresh plant foods as the main focus of your menu! THE CHINA STUDY COOKBOOK CSC_Interior_REV-031313.indd 25 Besides choosing methods that maintain the nutrient content of food, we also suggest
or soy sauce. Reduce heat to medium and stir until well combined. Cook about 15 minutes. 3 | Add Sambal Oelek and season with salt and pepper. TIP Sambal Oelek is an Asian chili paste and can be found in most Asian and world markets; if your local grocery store has a good international section, it will most likely carry Sambal Oelek. 136 CSC_Interior_REV-031313.indd 136 THE CHINA STUDY COOKBOOK 3/13/13 7:41 PM CSC_Interior_REV-031313.indd 137 3/13/13 7:41 PM SANDWICHES
Cook over medium heat for 7 minutes. Season with salt and pepper. 5 | Spread the fettuccine on a large platter, top with broccoli, and add sauce. Serve hot. TIPS Be sure to use the broccoli stems, trimmed. They are crunchy and delicious. For a cheesier flavor, add 2–4 tablespoons of nutritional yeast to cashew sauce. For extra flavor, use tomato basil fettuccine or try a wheatless fettuccine such as artichoke or corn. THE CHINA STUDY COOKBOOK CSC_Interior_REV-031313.indd 181 181 3/13/13 7:41
China Study, pg. 93 CSC_Interior_REV-031313.indd 188 3/13/13 7:41 PM ENTRÉES MACARONI SQUASH PREPARATION TIME: 20 minutes | COOKING TIME: 20 minutes MAKES 4 SERVINGS 1 16-oz box cooked whole wheat macaroni 1 medium onion, diced 1 clove garlic, minced 2 tablespoons vegetable broth 2 cups cooked butternut squash, mashed ½ cup raw cashews ½ cup soy milk ½ cup water 2 tablespoons nutritional yeast 2 tablespoons white miso Sea salt to taste 1 | Preheat oven to 350˚F. 2 | Place cooked macaroni in