Quick and Easy Low-Cal Vegan Comfort Food: 150 Down-Home Recipes Packed with Flavor, Not Calories

by Alicia C. Simpson

Overview

At last, vegan food that packs a heaping helping of comfort without the extra calories!

Alicia C. Simpson, the master of vegan comfort food, is back again with food that’s crave-worthy and conscience-friendly: 150 satisfying, flavorful, all-new recipes to enjoy from breakfast to dinner and anytime in between. However you define “comfort food,” Alicia’s got you covered with down-home Southern standards, Tex-Mex fiesta favorites, backyard BBQ fare, ole-fashioned one-dish meals, riffs on classic takeout—and a few surprises destined to become new standbys:

Baked Hush Puppies • Hoppin’ John • Sweet Potato Salad • Meatball Soup • Carolina BBQ Sammich • Chik’n Pot Pie • Kung Pao Tofu • Gyros with Tzatziki Sauce • Butter Rum Pound Cake • Ooey Gooeys • Mexican Hot Cocoa • and more!

Every recipe includes detailed nutritional data on calories, carbohydrates, fat, fiber, and more. Plus, suggested daily menus, ranging from 1,400 to 2,000 calories, make it easier than ever to start cooking food that’s good—in every sense of the word!

Product Details

ISBN-13:	9781615191420
Publisher:	The Experiment
Publication date:	05/15/2012
Sold by:	Barnes & Noble
Format:	eBook
Pages:	272
File size:	13 MB
Note:	This product may take a few minutes to download.

About the Author

Alicia C. Simpson, MS, RD, IBCLC, LD, is a certified lactation consultant and registered dietitian specializing in maternal and pediatric nutrition. She is the executive director and founder of a nonprofit clinical lactation practice, Pea Pod Nutrition, providing nutrition and lactation education and support. She has also previously authored three cookbooks, including Quick & Easy Vegan Comfort Food. She lives in Atlanta, Georgia.

Table of Contents

Introduction: Low-Calorie, Full Flavor 1

Redefining Comfort Food 3

Move Your Butt! 5

Learn the Language 6

What's that?! A Guide to Your Vegan Pantry 19

A Menu for Every Size and Occasion 27

1,400 Calorie Menus 28

1,600 Calorie Menus 30

1,800 Calorie Menus 32

2,000 Calorie Menus 34

The Basics 37

Roasted Tofu 38

Naked Roasted Tofu 40

Basic Seitan 41

Savory Seitan 42

Andouille Sausage 43

Chorizo 45

Sweet Seitan Sausage 47

Rise and Dine 49

Grapefruit Brûlée 51

Almond Granola 52

Naked Tofu Scramble 53

Southwest Scramble 54

Vegetable Scramble 56

Crustless Quiche Lorraine 57

Oven Hash Browns 59

Oatmeal Flapjacks 60

Blueberry Cornmeal Pancakes 61

Lavender Pancakes 62

Griddlecakes 63

Hoecakes 64

Banana Nut Waffles 65

Fluffy Flaxseed Waffles with Agave Cream 66

Buttermilk Biscuits 68

Breakfast Biscuit Sandwich 70

Sweet Potato Drop Biscuits 71

Citrus French Toast with Berry Compote 72

Chocolate Pecan Zucchini Muffins 74

Black Bean Sausage 75

Chorizo Breakfast Quesadilla 77

Breads and Rolls 79

Mini Zucchini Loaves 81

Banana Nut Bread 82

Baked Hush Puppies 84

Masa Cornbread 85

Grandma's Yeast Rolls 86

Snacks and Small Bites 89

BBQ Popcorn 91

Sticky Bun Popcorn 92

Simple Spiced Trail Mix 93

Crispy Chile Peas 94

Sweet Peas 95

Jalapeño Poppers 96

Sweet Potato Chips 97

Baked Tortilla Chips 98

Guacamole 99

Queso Dip 100

Chickpea Cheese 101

White Bean Spread 102

Spinach Artichoke Dip with Farfalle Chips 103

Sides 105

Five-Minute Garlic Spinach 106

Braised Baby Bok Choy 107

Broccoli Casserole 108

Sesame Broccolini 110

Gingered Brussels Sprouts 111

Refried Beans 112

Refried Black Beans 113

Hoppin' John 114

Mexican Rice 115

Zucchini Fritters 116

Fried Green Tomatoes 118

Eggplant Fries 119

Cheese Fries 120

Corn Pudding 121

Sweet Potato Souffle 122

Spiced Cranberry Sauce 123

The Salad Bar 125

Caesar Salad with Chickpea Croutons 126

Chef's Salad 128

Waldorf Salad 129

Taco Salad 130

Creamy Coleslaw 131

Spicy Kale Slaw 132

Toasted Sesame Napa Cabbage Salad 133

Roasted Fingerling Potato Salad 134

Sweet Potato Salad 135

Moroccan Carrot Salad 136

Spiced Moroccan Salad with Ancho-Agave Pecans 137

Millet Tabbouleh 138

Amaranth-Quinoa Salad 139

Soup's On! 141

Vegetable Noodle Soup 142

Minestrone Soup 143

Sweet Pea Soup 144

Orange Cauliflower Soup 145

Chipotle Butternut Squash Bisque 146

Yellow Split Pea Soup 148

Black-Eyed Pea Soup 149

Refried Bean Soup 150

Creamy Black Bean Soup 151

Meatball Soup 152

The Main Event 155

White Lasagna 156

Fettuccine Slim-Fredo 158

Open-Faced Black Bean Burger with Spiced Ketchup 159

Carolina BBQ Sammich 160

Ballpark Hot Dogs 161

Corn Dogs 162

Chili Dogs 164

Chili Cheese Dogs 164

Chili Cheese Fries 165

Poke and Beans 166

Backyard Beans 167

Pinto Beans in Ancho Chile Sauce 168

Ole-Fashioned Chili Beans 169

Cincinnati Chili 170

Black Bean Quesadillas with Roasted Tomatillo Salsa 172

Plantain and Black Bean Tamales 174

Wet Burritos 176

Pigeon Peas and Rice 177

Andouille Gumbo 178

One-Pot Jambalaya 180

Baked Risotto 181

Crispy Risotto Cakes 182

Eggplant Parmesan 183

White Bean Cassoulet 185

Chickpea Cacciatore 186

Indian-Spiced Chickpeas 187

Kung Pao Tofu 188

Chik'n Curry 190

Wangz 191

Gyros with Tzatziki Sauce 192

Seitan Cheesesteak 193

Chik'n-Fried Seitan 194

Chik'n Pot Pie 196

Sinful Sweets 199

Butter Pecan Ice Cream 200

Vanilla-Almond Ice Cream 201

Strawberry Cheesecake Ice Cream 202

Strawberry Jam Ice Cream 203

Pineapple-Mango Sorbet 204

Strawberry Sorbet Pops 205

Ruby Ice Pops 206

Cherries Jubilee 207

Strawberry Shortcakes with Balsamic Syrup 208

Corn Flour Cupcakes with Raspberry Buttercream Frosting 210

Lemon Cornmeal Cake with Lemon Glaze and Blueberry Sauce 212

Moon Dusted Donuts 214

Glazed Donuts 215

Frosted Sugar Melt Cookies 216

Butter Rum Pound Cake 217

Ooey Gooeys 218

Beverages 221

Sugar-Full Pomegranate Lemonade 222

Watermelon-Basil Mock Mojito 223

Home-Brewed Ginger Ale 224

Lemongrass Soda 225

Pumpkin Seed Milk 226

Pepita Smoothie 227

Strawberry Milk Shake 228

Mexican Hot Cocoa 229

Sances, Spreads, and Spice Blends 231

Spiced Ketchup 232

Sweet Caroline BBQ Sauce 233

Taco Seasoning Mix 234

Ancho Chile Sauce 235

Enchilada Sauce 236

Classic Cheese Sauce 237

Parmesan Cheese 238

Frenchy Dressing 239

South Carolina Peach Jam 240

Bread Machine Strawberry Jam 242

Acknowledgements 243

Index 245

About the Author 257

Editorial Reviews

"With Quick and Easy Low-Cal Vegan Comfort Food Alicia Simpson combines a sensible approach to a whole-foods vegan diet with delicious down-home recipes like Sweet Potato Soufflé, Breakfast Biscuit Sandwich, and Butter Rum Pound Cake. Healthy eating never tasted so good!"

Robin Robertson

"Low-cal has never been more delicious, thanks to Alicia C. Simpson! Alicia has taken our favorite, down-home dishes, from breakfast to dessert, and given them a healthy makeover, with all of the flavor and satisfaction of the originals, and none of the guilt. Sign me up!"

Julie Hasson

"From Baked Hush Puppies and Vegetable Noodle Soup to Chickpea Cacciatore and Lemongrass Soda, Alicia has some amazing recipes in store for you. Welcome to the new world of good-for-you comfort food!"

Kathy Hester

"This book is a must have for anyone (vegan or not!) who is looking to get rid of excess calories, and keep all of the fun and flavor in comfort food favorites. Alicia shows us how to control portions while discussing the nutritional science from a vegan point of view in a book that is thoughtfully laid out and fun to read."

Joni Marie Newman

"Alicia’s enticing recipes are nutrient-rich, flavor-packed, and built from familiar, whole ingredients, and her delightful descriptions make you feel like she’s in the kitchen with you preparing delicious, sensible meals."

Colleen Patrick-Goudreau

"If you think that rich-tasting, luscious-flavored dishes can’t be part of a healthy, plant-based diet, Alicia Simpson is here to prove that it can be done. Combining old-fashioned comfort cooking with solid contemporary nutritional know-how, Alicia’s cozy classics will become delicious standards in your vegan repertoire."

Nava Atlas

"Alicia has really outdone herself with this book. Finally we can have decadent soul food without the calories or fat. Many of Alicia’s recipes are made without oil and using wholesome, fresh ingredients. I highly recommend this book!"

Lindsay S. Nixon

"Forget having to drop the fun and flavor from your meals in order to make them figure-friendly, because Alicia’s Quick Easy Low-Cal Vegan Comfort Food will have you dreaming of lower-calorie vegan Cheese Fries, Chorizo Breakfast Quesadillas, and Strawberry Cheesecake Ice Cream, and devouring them too!"

Celine Steen

"If you’re vegan and looking for a great way to get or stay in shape and eat right while still enjoying great-tasting, familiar dishes, you’ll enjoy Alicia C. Simpson’s Quick and Easy Low-Cal Vegan Comfort Food."

VegKitchen.com

"In Quick and Easy Low-Cal Vegan Comfort Food, Atlanta-based author Alicia Simpson offers dishes that decidedly don’t sound like diet food, but each weighs in at around 350 salaries (or fewer) per serving. . . . Simpson’s Southern roots come through in her recipes, especially evident in dishes such as Hoppin’ John, Fried Green Tomatoes, Spicy Kale Slaw, and Andouille Gumbo. Beyond the down-home favorites, Simpson explores deliciously new culinary territory. Her Lavender Pancakes sound like something out of a fantasy, her White Lasagna defies dieting, and her Butter Rum Pound Cake will soon become a necessary part of any Sunday brunch."

VegNews

"This is an excellent cookbook, whether you are watching your calories or just need some old-fashioned comfort food without the guilt."

Tucson Citizen

This is an excellent cookbook, whether you are watching your calories or just need some old-fashioned comfort food without the guilt.”
—Tucson Citizen

"In Quick and Easy Low-Cal Vegan Comfort Food, Atlanta-based author Alicia Simpson offers dishes that decidedly don't sound like diet food, but each weighs in at around 350 salaries (or fewer) per serving. . . . Simpson's Southern roots come through in her recipes, especially evident in dishes such as Hoppin’ John, Fried Green Tomatoes, Spicy Kale Slaw, and Andouille Gumbo. Beyond the down-home favorites, Simpson explores deliciously new culinary territory. Her Lavender Pancakes sound like something out of a fantasy, her White Lasagna defies dieting, and her Butter Rum Pound Cake will soon become a necessary part of any Sunday brunch."
—VegNews

“Alicia’s enticing recipes are nutrient-rich, flavor-packed, and built from familiar, whole ingredients, and her delightful descriptions make you feel like she’s in the kitchen with you preparing delicious, sensible meals.”
—Colleen Patrick-Goudreau, best-selling author of Color Me Vegan, Vegan’s Daily Companion, and The 30-Day Vegan Challenge

“Alicia has really outdone herself with this book. Finally we can have decadent soul food without the calories or fat. Many of Alicia’s recipes are made without oil and using wholesome, fresh ingredients. I highly recommend this book!”
—Lindsay S. Nixon, author of The Happy Herbivore Cookbook and Everyday Happy Herbivore

“If you think that rich-tasting, luscious-flavored dishes can’t be part of a healthy, plant-based diet, Alicia Simpson is here to prove that it can be done. Combining old-fashioned comfort cooking with solid contemporary nutritional know-how, Alicia’s cozy classics will become delicious standards in your vegan repertoire.”
—Nava Atlas, author of Vegan Holiday Kitchen and Wild About Greens

“Forget having to drop the fun and flavor from your meals in order to make them figure-friendly, because Alicia’s Quick Easy Low-Cal Vegan Comfort Food will have you dreaming of lower-calorie vegan Cheese Fries, Chorizo Breakfast Quesadillas, and Strawberry Cheesecake Ice Cream, and devouring them too!”
—Celine Steen, coauthor of Hearty Vegan Meals for Monster Appetites

“With Quick and Easy Low-Cal Vegan Comfort Food Alicia Simpson combines a sensible approach to a whole-foods vegan diet with delicious down-home recipes like Sweet Potato Soufflé, Breakfast Biscuit Sandwich, and Butter Rum Pound Cake. Healthy eating never tasted so good!”
—Robin Robertson, best-selling author of Quick-Fix Vegan, Vegan on the Cheap, and Vegan Fire Spice

“This book is a must have for anyone (vegan or not!) who is looking to get rid of excess calories, and keep all of the fun and flavor in comfort food favorites.  Alicia shows us how to control portions while discussing the nutritional science from a vegan point of view in a book that is thoughtfully laid out and fun to read.”
—Joni Marie Newman, author of The Complete Guide to Vegan Food Substitutions

“From Baked Hush Puppies and Vegetable Noodle Soup to Chickpea Cacciatore and Lemongrass Soda, Alicia has some amazing recipes in store for you. Welcome to the new world of good-for-you comfort food!”
—Kathy Hester, author of The Vegan Slow Cooker

“Low-cal has never been more delicious, thanks to Alicia C. Simpson! Alicia has taken our favorite, down-home dishes, from breakfast to dessert, and given them a healthy makeover, with all of the flavor and satisfaction of the originals, and none of the guilt. Sign me up!”
—Julie Hasson, author of Vegan Diner

"If you’re vegan and looking for a great way to get or stay in shape and eat right while still enjoying great-tasting, familiar dishes, you’ll enjoy Alicia C. Simpson’s Quick and Easy Low-Cal Vegan Comfort Food."

—VegKitchen.com

From the Publisher

If you liked Isa Chandra Moskowitz's Appetite for Reduction: 125 Fast and Filling Low-Fat Vegan Recipes, turn to blogger Simpson's (veganguineapig.blogspot.com) third "Quick and Easy Vegan" cookbook for additional inspiration. Crispy Chile Peas, Fettuccine Slim-Fredo, Plantain and Black Bean Tamales, and Moon Dusted Donuts all contain less than 350 calories per serving. Along with a pantry guide, Simpson offers nutrition information and multiple sample menus for four different calorie counts. VERDICT Simpson's plant-based dishes don't skimp on flavor or indulgence, and they're easy to incorporate into your everyday cooking repertoire. A must for the waist-watching vegan.

Library Journal