Plant-Powered for Life: 52 Weeks of Simple, Whole Recipes and Habits to Achieve Your Health Goals - Starting Today

by Sharon Palmer

Overview

Fall in love with whole plant foods, and they will love you back!
52 simple steps and 125 globally inspired recipes show the way

“Will help eaters of all persuasions, from carnivores to vegans, make plant-based meals fun and exciting.”—Peggy Neu, President, The Monday Campaigns

Fruits, veggies, whole grains, legumes, nuts, and other plant-based foods can work wonders for your health and vitality—and they’re delicious when done right! Still, many of us don’t get enough.

Whether you’re a meat-loving omnivore or junk-food vegan, if you’ve been meaning to eat more whole plant foods, Plant-Powered for Life is for you. Sharon Palmer, RDN, helps you set a personal goal (anything from “I will eat a plant-based meal every day” to “I will go 100 percent vegan”), then approach it at your own pace by taking 52 simple steps and cooking 125 mouthwatering recipes, in any order you like.

Whatever your starting point, this handy guide (complete with gorgeous full-page photos) will inspire you to forge new habits, cook great food, and enjoy a health, plant-powered life—one tasty step at a time.

Soon enough, you’ll:

Love your legumes for protein and beyond

• French Lentil Salad with Cherry Tomatoes

Eat well on the run

• Curried Tofu Papaya Wraps

Embrace whole grains for health and flavor

• Persian Couscous with Apricots and Pistachios

Eat your way to the end of the rainbow

• Blueberry Oatmeal Waffles

Share the plant-powered love!

• Carrot Spice Cupcakes with Chocolate “Cream Cheese” Frosting

Product Details

ISBN-13:	9781615191871
Publisher:	The Experiment, LLC
Publication date:	07/08/2014
Pages:	384
Sales rank:	637,576
Product dimensions:	6.00(w) x 9.00(h) x 1.20(d)

About the Author

Sharon Palmer, RDN, is a registered dietitian, editor of the award-winning health newsletter Environmental Nutrition, and a nationally recognized nutrition expert who has personally impacted thousands of people’s lives through her writing and clinical work. She lives outside of Los Angeles with her husband and two sons.

Table of Contents

Introduction xi

1 Create your own plant-powered goal 1

Shanghai Stir-Fry with Forbidden Rice 2

Fettuccine with Romesco Sauce 4

2 Take meat off the center o! your plate 7

Tofu Mushroom Tacos 8

Arugula Salad Pizza 10

Chickpea Stew with Kale and Za'atar 12

3 Reclaim your culinary traditions, or develop new ones 15

Green Bean Casserole with Caramelized Onions 16

Red Bean and Okra Jambalaya 18

Sesame Udon Salad with Snow Peas 20

4 Love your legumes for protein and beyond 23

Caribbean Calypso Beans 24

French Lentil Salad with Cherry Tomatoes 26

5 Choose foods as close to nature as possible 29

Roasted Chickpeas with Spices 30

Haricots Verts, Tomato, and Almond Salad 32

6 Collect a plant-powered pantry arsenal 35

Farro and White Bean Veggie Burgers 36

Steel-Cut Oats Risotto with Asparagus 38

7 Aim for at least six servings of veggies every day 41

Miso-Braised Collard Greens with Cashews 43

Spaghetti Squash with Pomodoro Sauce and Pine Nuts 44

Jicama-Chayote Slaw 46

8 Read it before you eat it 49

Easy Peanut Soba Noodles with Seitan 50

Zucchini-Orzo Soup 52

Bell Pepper Rye Pilaf 54

9 Eat more, weigh less 57

Pineapple and Mango with Coconut 58

Endive Salad with Peas, Pea Shoots, and Creamy Lemon Dressing 60

Roasted Lemon-Sage Brussels Sprouts with Hazelnuts 62

10 EMBRACE whole grains for flavor and health 65

Ruby Winter Quinoa Salad 67

Persian Couscous with Apricots and Pistachios 69

Orange Millet Scones 71

11 Good meals don't just happen-plan them wisely 73

Sweet Potato Gnocchi with Pistachio-Orange Pesto 74

Tropical Red Cabbage and Spelt Salad 77

12 MAKE variety your motto 81

Tofu Cobb Salad 82

Polenta with Puttanesca Sauce 84

Rosemary and Olive Cassoulet (Bean Stew) 86

13 Shop thoughtfully and purposefully 89

Ethiopian Yam and Lentil Stew 91

Mediterranean Eggplant and Artichoke Lasagna 94

Sicilian-Style Eye of the Goat Beans 96

14 For whole plant treasures, try a farmers market, CSA, or even your backyard 99

Strawberry-Macadamia Shortcake 100

Roasted Lemon-Dill Asparagus and Tofu 102

15 Shoot for three to four servings of fruit a day 105

Watermelon-Basil fee 106

Peach and Cranberry Crumble 107

16 Remember, fresh isn't always best 111

Tortilla Soup 112

Fig Oat Bars 114

17 Be globally inspired 117

Swedish Pea Soup 118

Pesto Trapanese with Whole Grain Penne 120

18 Make the switch to extra virgin olive oil 123

Pantescan Potato Salad 125

Roasted Cauliflower with Freshly Ground Spices 126

19 Be very picky about carbs 129

Pumpkin Spice Muffins with Pumpkin Seeds 130

Stir-Fried Barley with Sea Vegetables and Peanuts 132

20 Find the time for a truly balanced breakfast 135

Pinto Bean and Tofu Breakfast Rancheios 136

Peanut Butter and Banana Quinoa Breakfast Bowl 137

Pear Buckwheat Pancakes 138

21 Eat well on the run 141

Bombay Carrot, Beet, and Bulgur Salad 142

Curried Tofu Papaya Wraps 144

22 Snack right! 147

Edamame Hummus 148

Crispy Ginger-Amaranth Cookies 150

23 Spend some time cooking every day-and enjoy it 153

Sun-Dried Tomato and Olive Chickpea Focaccia 154

Yellow Squash Stuffed with Saffron Rye Berries 156

Vegetable Ribbon Salad with Lime Vinaigrette 158

24 Put real, foods first 161

Spicy Black-Eyed Pea Salad 162

Buckwheat Tabbouleh 164

Teff Porridge with Dates, Figs, and Pistachios 166

25 Eat a dark green leafy vegetable every day 169

Harvest Wild Rice Salad with Persimmons and Baby Spinach 170

Tuscan Fusilli with Swiss Chard and Fava Beans 172

26 Spice it up! 175

Muhammara 177

Red Lentil Soup with Root Vegetables and Sage 178

Moroccan Vegetable Tagine with Couscous 180

27 Ditch the salt, power up on real flavor 183

Black Bean, Cilantro, and Avocado Quesadillas 184

Rustic White Bean and Sun-Dried Tomato Toasts 186

28 Eat your way to the end of the rainbow 189

Blueberry Oatmeal Waffles 190

Apple and Fennel Salad with Arugula 192

Chana Dal Stew 193

29 Invest in the money- and time-saving kitchen tools you need 195

Smoky Chili with Sweet Potatoes 198

Pigeon Peas with Pumpkin and Sofrito 200

30 Lose your fear of fats 203

Fresh Guacamole with Tomatoes and Serrano Chiles 205

Pecan-Cherry-Chia Nutrition Bars 206

31 Power up on nuts and seeds 209

Seeded Whole Wheat Biscuits 210

Scandinavian Apple-Cardamom Oatmeal 212

Aitisanal Nut and Seed Spread 213

32 Honor the growing seasons of plants 215

Creamed Spring Peas and Potaioes 216

Ginger-Cardamom Baked Acorn Squash 217

Stone Fruit Trifle 218

33 Enjoy sweets-when they're worth it 221

Creamy Peanut Butler Pie 222

Applesauce Raisin Snack Cake 224

Sweet Potato and Pecan Maple pie 226

34 Eat the whole plant 228

Lentils with Wild Mushrooms and Broccoli Babe 230

Borscht with Beets and Beet Greens 232

35 Foster friendly bacteria 235

Black Bean and Corn Chili 236

Banana-Coconut Brown Rice Pudding 238

Thai Lettuce Wraps 240

36 Strengthen your bones with plants 243

California Tofu Scramble 244

Grits Smothered with Mustard Greens 246

37 Make friends with soy 249

Tofu Batatouille 250

Tempeh Noodle Skillet with Bok Choy 252

38 Pay respect to heritage foods 255

Cajun Rattlesnake Beans with Corn 256

Summer Succotash with Heirloom Tomatoes 258

39 Eat mindiully 261

Tomato Barley Soup 263

Forest Berry Salad with Juniper Vinaigrette 264

40 Learn your foods' pedigree 267

Tuscan Kale Salad with Nectarines and Brazil Nuts 269

Truffled Mashed Gold Potatoes and Celery Root 270

41 Sport a plant-based milk mustache 273

Baked Potato and Leek Soup 274

Strawberry Soy Lassi 276

42 Get a daily plant-powered omega-3 boost 279

Banana-Walnut-Flax Bread 280

Crunchy Farro-Hemp Breakfast Bowl with Fresh Berries 282

Dark Chocolate and Cherry Energy Mix 284

43 Become a smoothie operator 287

Fruit and Almond Breakfast Shake 288

Tropical Green Smoothie 289

44 Discover the magic of mushrooms 291

Savory Shiitake and White Bean Bake 292

Broccoli-Mushroom Gratin 294

Portabella Mushroom and Spinach Pie 296

45 Take a bite out of raw plant foods 299

Spring Vegetable Salad with Green Goddess Dressing 300

Kiwi Herb Salad with Pistachios and Orange Dressing 302

46 Make it coffee or tea time today 303

Lemon-La vender Cooler 305

Whipped Hazelnut Iced Coffee 306

Flower and Pomegranate Tea 307

47 Find a place for fermented foods 309

Korean Kimchi Hot Pot 310

Toasted Chickpea Sea-Salad Sandwiches 312

48 Splurge on dark chocolate in petite portions 315

Chile Hot Chocolate 316

Black Bean Brownies with Walnuts 317

49 Give sprouted grains (and legumes) a try 319

Zucchini Verde Sprouted Rice 320

Sprouted Lentil Granola with Apricots 322

50 Indulge moderately in alcohol, especially red wine 324

Hot Spiced Wine with Raisins and Almonds 325

51 Share the plant-powered love! 327

Cashew Cheese with Popped Seeds 328

Butternut Squash and Caramelized Onion Salad 330

Carrot Spice Cupcakes with Chocolate "Cream Cheese" Frosting 332

52 Create a new plant-powered goal 335

Chimichurri Seitan-Vegetable Skewers 336

Oven-Roasted Root Vegetables with Caraway 338

Savory Grain and Nut Loaf with Mushroom Sauce 340

Ingredients Notes 343

Further Reading 347

Seasonal Recipe Guide 348

Acknowledgments 353

Index 355

About the Author 368

Editorial Reviews

"Plant-Powered for Life will have you eating more plants and loving it."

Marin Independent Journal

"Sharon has done it again! Enjoy this brilliantly written book filled with easy-to-prepare recipes that are sure to delight the palate of those new to plant-based cuisine."

John Pierre

"Plant-Powered for Life will give people a new appreciation for the dazzling and delicious variety plant foods offer. Sharon’s 52 simple steps and 125 recipes will help eaters of all persuasions, from carnivores to vegans, make plant-based meals fun and exciting."

Peggy Neu

"If going meatless and/or making produce plentiful in your life is on the list of 2015 goals, give Plant Powered for Life a read."

Dallas Morning News

"[A book] for vegans and those simply wanting to add healthy plant-based dishes to their menus."

Vegetarian Journal

"Nutrition science and sustainability are complex issues. Sharon has done a masterful job of simplifying the science with 52 recommendations that give the reader clear guidance on making choices that are good for personal health as well as the health of our planet. Her culinary talent shines through with 125 recipes inspired by plant-based cuisines and cultures from around the world. Reading this book will enhance your understanding of the science; cooking from this book will make shopping for, preparing, and cooking amazing meals satisfying and fun!"

Amy Myrdal Miller

"As you heed Sharon Palmer’s advice to fall in love with plants, you will no doubt fall in love with Sharon’s newest book. The pages of Plant-Powered for Life are filled with great tips and easy-to-follow, delicious-looking recipes that also happen to be incredibly healthy."

Sara Baer-Sinnott

"In Plant-Powered for Life, Sharon Palmer transforms the science of nutrition into an absolutely delightful culinary adventure. The fabulous recipes are inspired by traditions from around the world, and a clear understanding of food and health. This book is truly exceptional—from beginning to end, it is beautifully and brilliantly crafted."

Brenda Davis

"Books for a Better Life Award—Wellness category finalist

"A wonderful cookbook and nutrition resource. I highly recommend it to foodies, beginner and experienced cooks, and individuals simply interested in learning more about a healthier approach to eating. It’s a great read and makes balanced, plant-based eating enjoyable and delicious."

Today’s Dietitian

"Making healthy eating practical, realistic, and delicious—that’s what Sharon Palmer is known for. Her tips for improving dietary choices are simple but powerful, and her recipes—inspired by the world’s most appealing cuisines—will show you how to eat for good health while enjoying some of the best meals you’ve ever tasted."

Virginia Messina

Books For A Better Life Award—Wellness category finalist

“A wonderful cookbook and nutrition resource. I highly recommend it to foodies, beginner and experienced cooks, and individuals simply interested in learning more about a healthier approach to eating. It’s a great read and makes balanced, plant-based eating enjoyable and delicious.”—Today’s Dietitian

“Plant-Powered for Life will have you eating more plants and loving it.”—Marin Independent Journal

“If going meatless and/or making produce plentiful in your life is on the list of 2015 goals, give Plant Powered for Life a read.”—Dallas Morning News

“[A book] for vegans and those simply wanting to add healthy plant-based dishes to their menus.”—Vegetarian Journal

“In Plant-Powered for Life, Sharon Palmer transforms the science of nutrition into an absolutely delightful culinary adventure. The fabulous recipes are inspired by traditions from around the world, and a clear understanding of food and health. This book is truly exceptional—from beginning to end, it is beautifully and brilliantly crafted.”
—Brenda Davis, RD, coauthor of Becoming Vegan

“Nutrition science and sustainability are complex issues. Sharon has done a masterful job of simplifying the science with 52 recommendations that give the reader clear guidance on making choices that are good for personal health as well as the health of our planet. Her culinary talent shines through with 125 recipes inspired by plant-based cuisines and cultures from around the world. Reading this book will enhance your understanding of the science; cooking from this book will make shopping for, preparing, and cooking amazing meals satisfying and fun!”
—Amy Myrdal Miller, MS, RDN, Senior Director of Programs and Culinary Nutrition, The Culinary Institute of America

“Making healthy eating practical, realistic, and delicious—that’s what Sharon Palmer is known for. Her tips for improving dietary choices are simple but powerful, and her recipes—inspired by the world’s most appealing cuisines—will show you how to eat for good health while enjoying some of the best meals you’ve ever tasted.”
—Virginia Messina, MPH, RD, coauthor of Vegan for Life, Vegan for Her, and Never Too Late to Go Vegan

“As you heed Sharon Palmer’s advice to fall in love with plants, you will no doubt fall in love with Sharon’s newest book. The pages of Plant-Powered for Life are filled with great tips and easy-to-follow, delicious-looking recipes that also happen to be incredibly healthy.”
—Sara Baer-Sinnott, President, Oldways

“Plant-Powered for Lifewill give people a new appreciation for the dazzling and delicious variety plant foods offer. Sharon’s 52 simple steps and 125 recipes will help eaters of all persuasions, from carnivores to vegans, make plant-based meals fun and exciting.”
—Peggy Neu, President, The Monday Campaigns

“Sharon has done it again! Enjoy this brilliantly written book filled with easy-to-prepare recipes that are sure to delight the palate of those new to plant-based cuisine.”
—John Pierre, author of The Pillars of Health: Your Foundations for Lifelong Wellness, www.johnpierre.com

From the Publisher