[The] philosophy of multi-purposing recipes is in part what motivated me to write this cookbook. As I work to take charge of my own health, I want whole, low-fat, plant-based food on my dinner table. – Del Sroufe
I think of myself as pretty organized when it comes to meal-planning. Once a week I sit down with a tattered notebook, pen, and a pile of cookbooks and create a shopping list for 5-7 meals. I jot down the ingredients I’ll need under the headings Produce, Pantry, Non-dairy (i.e., almond milk…), Baking, Frozen, and Other. I’ve found this method gets me in, around, and out of the grocery store fairly quickly. But Chef Del Sroufe does me one better. He creates a shopping list, too, but his selection of recipes assures that cooking once gives him multiple meals (we’re not talking leftovers here) – as in making a batch of brown rice, a sauce, or flavorful tofu that will be used in more than one recipe within a given week. This is just smart.
And, since the recipes are based on The China Study principles of using whole foods, no refined sugars, and no added fat – Del’s food is as healthful as it is delicious. The China Study Quick & Easy Cookbook: Cook Once, Eat All Week with Whole Food, Plant-based Recipes covers everything from breakfast to desserts. The recipes are simple and quick to make – perfect for weeknight dinners – and they don’t include “exotic” ingredients that are difficult to find. Most importantly, they will completely satisfy your tastebuds.
If you are trying to cut back on meat and dairy; reduce your added fat and refined sugar intake, and/or if you want to add easy and yummy meals to your weeknight repertoire, this is a cookbook you need to own.
I’m very pleased to have a copy of this book to give away, and – great news! Even if you live overseas you can enter this contest! If the randomly chosen winner lives outside of the U.S.or Canada, he or she will receive a PDF copy of the book; a U.S. or Canada winner will receive the paperback edition.
Thanks, Del and BenBella Books for the opportunity to host this giveaway!
STRAWBERRY CREAM SMOOTHIE
CHILLED PEANUT NOODLES
I rarely buy packaged veggie burgers at the store. They usually have too much added fat and not much flavor. Why would I go for store-bought when I can make these flavor-packed burgers in less than 30 minutes? – Del
- Yield: 4 1x
- 1 cup water
- 1/2 cup bulgur
- 1 cup canned fat-free refried beans
- 1 Tbsp. granulated onion
- 3 Tbsp. arrowroot powder
- 1 1/2 Tbsp. low-sodium soy sauce or tamari
- 1 Tbsp. ground cumin
- 3–4 Tbsp. cornmeal, for baking
- 4 whole grain burger buns, toasted
- 1 cup salsa
- 1 small red onion, sliced
- 1 avocado, sliced
- Bring the water to a boil in a small pot and add the bulgur. Bring the pot back to a boil, turn off the heat, and cover the pot with a tight-fitting lid. Let it sit for 10 minutes or until the bulgur is tender and all of the water is absorbed.
- Add the bulgur to a bowl with beans, granulated onion, arrowroot powder, soy sauce or tamari, and cumin mix well.
- Divid the burger mixture into four equal parts and shape each part into a ball. Dredge the balls in the cornmeal, shake off the excess, and press them flat into patties.
- Cook the burgers in a nonstick skillet for 5 minutes over medium heat, turn them over, and cook them for 5 minutes more. Alternatively, preheat the oven to 350-degrees F. Bake the burgers on a nonstick baking sheet for 20 minutes. Turn them over gently and bake for another 15 minutes.
- Place each patty on the bottom half of a toasted bun and top with the salsa, onion, and avocado.
- Recipe reprinted with permission from Del Sroufe and BenBella Books.
- Serving Size: 4
- Calories: 367
- Sugar: 7
- Sodium: 1062
- Fat: 10
- Saturated Fat: 2
- Unsaturated Fat: 7
- Trans Fat: 0
- Carbohydrates: 60
- Protein: 13
- Cholesterol: 0
ORANGE MISO VINAIGRETTE
Del’s other cookbooks:
Better Than Vegan: 101 Favorite, Low-Fat Plant-based Recipes That Helped Me Lose Over 200 Pounds
Forks Over Knives, The Cookbook: Over 300 Recipes for Plant-based Eating All Through the Year