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A Plant-Based Life

Book Description

More people than ever are eating a whole-food, plant-based diet. Studies show that it is better for our bodies and better for the planet—but it isn’t always easy.

Let A Plant-Based Life be your guide. Whether you’re taking your first steps on this path to wellness or recommitting yourself to success, author Micaela Cook Karlsen clearly maps the way. Her program enables you to set your own pace and stay the course—without relying on willpower. Drawing on personal experience and the latest research, she reveals how to:

    • Find and sustain your motivation
    • Gradually add more whole, plant foods into your diet, crowding out less nutritious fare
    • Break old food addictions and establish new habits
    • Translate favorite recipes to create delicious, nourishing meals
    • Reshape your food environment (at home, at work, and on the go) to make healthy eating a no-brainer
    • Cultivate relationships that celebrate and support your new lifestyle

    Especially valuable are directions for navigating roadblocks. Here you’ll find strategies for getting family members on board and for allaying friends’ concerns about your food choices with evidence-based nutrition information. Shopping tips, pantry lists, menu plans, and more than 100 mouth watering recipes are all included.

    If your goal is a healthier, more energized—exuberant—life, make this book your personal GPS. The journey will be more satisfying than you ever imagined.

Table of Contents

  1. Cover
  2. Half title
  3. Title
  4. Dedication
  5. Contents
  6. Foreword
  7. Preface
  8. Introduction
  9. How to Use This Book
  10. Part 1 Five Steps to Great Food and Radiant Health: making a plant-based diet easy and sustainable
    1. Step One: Find Your Motivating Force: gathering food for the mind
      1. The Motivation Equation
      2. The Health Benefits of a Plant-Based Diet
      3. Constant Contact Keeps Motivation Alive
      4. Your Path Going Forward
    2. Step Two: Add Plant-Based Foods To Your Diet: welcoming new friends
      1. What Is Plant-Based Eating?
      2. Planning Plant-Based Meals
      3. Shopping Makes Cooking Possible
      4. Preparing Plant-Based Meals
      5. Involving Your Children in Cooking Healthy Foods
      6. Eating Out and Traveling
      7. Your Path Going Forward
    3. Step Three: Choose Health Over Habit: letting go of the foods that no longer serve you
      1. What Your Body Is Telling You . . . and How You Can Choose to Respond
      2. The Addictive Allure of Hyperpalatable Foods
      3. Reading Labels to Avoid Added Fat, Sugar, and Salt
      4. Defining a “Natural” Diet
      5. Foods to Include, Avoid, or Eliminate in Your Diet
      6. Un-Training Your Palate
      7. Creating Habits of Health
      8. Deciding What to Do with the Food You No Longer Want to Eat
      9. The Bottom Line
      10. Your Path Going Forward
    4. Step Four: Make Your Food Environment Match Your Biology: creating the context that guarantees success
      1. More Challenges to Eating a Healthy Diet
      2. Identifying Your Diet and Eating Choices
      3. The Dominant Motivations in Your Eating Decisions
      4. Reshaping Your Food Environment
      5. Your Path Going Forward
    5. Step Five: Cultivate Connection For The Long Haul: making your diet socially sustainable
      1. The Benefits of Social Support for Your Dietary Choices
      2. Creating a New Normal
      3. Your Path Going Forward
  11. Part 2 Ongoing Success: keeping up the momentum
    1. Recipes For Everyone
    2. Breakfast/Brunch
      1. Everyday Oats
      2. Morning Glorious
      3. Breakfast-and-Beyond Smoothie
      4. Apple-Lemon Breakfast
      5. Almond-Cinnamon Granola
      6. Green Colada
      7. Savory Tofu Scramble
      8. Sweet Potato Hash
      9. The Best Waffle You’ll Ever Have
      10. Breakfast Sunshine Salad
      11. Breakfast Rice Pudding
      12. Florentine Frittata
    3. Snacks
      1. Speedy Spinach-Artichoke Dip with Snack Stick Buffet
      2. Teatime Cornmeal Muffins
      3. Oatmeal Bars
      4. Carrot Cake Smoothie
      5. Unlimited Baked Corn Chips
      6. Pumpkin-Oatmeal-Raisin-Carrot Cookies (aka PORCCs)
      7. Fresh Fruit Snacks
    4. Appetizers
      1. Oyster Mushroom Ceviche and Bitter Orange-Lime Sauce
      2. Cape Cod Delights
      3. Tasty Corn Cakes
      4. Summer Rolls with Red Chili–Pineapple Dipping Sauce
      5. Cowboy Caviar
      6. Jacked-Up Fruity Appetizers
      7. Almond-Crusted Tempeh Fingers
      8. Collard Wraps
      9. Pesto-Stuffed Mushrooms
      10. Sweet Blintzes
    5. Soups
      1. Corn Chowder
      2. Simple Split Pea Comfort Soup
      3. Classic Borscht
      4. Dr. Lederman’s Black Bean Soup
      5. Potato-Leek Soup
      6. Gingery Carrot Soup
      7. Lemon-Rice-Kale Soup
      8. Farmshare Miso Soup
      9. Romantic Vegetable Stew
      10. The Best Bean Chili
      11. Italian Vegetable Lentil Soup
    6. Salads and Sides
      1. Blackberry Mango Tango
      2. Colorful Yams and Greens
      3. Potato Salad with Pine Nuts, Olives, and Dill
      4. Summer Strawberry Salad
      5. Tu-no Salad
      6. Zesty Three-Bean Salad
      7. Basket of Jewels with Walnut Sauce
      8. Colorful Crudités
      9. Salade Niçoise
      10. Skinny Red Smashed Potatoes
      11. Flexible Fennel Salad
      12. Arame, Red Onion, and Pine Nuts
      13. Guacamole Salad
    7. Sauces, Spreads, and Dressings
      1. Mushroom Gravy
      2. Homemade Ketchup
      3. Quick Sun-Dried Tomato Marinara
      4. Cashew Cream
      5. Del’s Basic Mayonnaise
      6. Favorite Sandwich Spread
      7. Walnut-Mushroom Pâté
      8. Surefire Pesto
      9. Use-Me-All-The-Time Hummus
      10. Raspberry Vinaigrette Dressing
      11. Peanut-Lime Dressing
      12. Classic Italian Dressing
      13. Sweet Mustard Dressing
      14. Thousand Island Dressing
    8. Quick Bites
      1. Emergency Mini Burritos
      2. Curried Chickpea Salad Sandwich
      3. Rescue Quinoa
      4. Fresh Fruit Tart
      5. Sprouty Squash Delight
      6. Five Ways to Sushi
    9. Main Meals
      1. The Esselstyns’ Stacked High Black Beans and Rice
      2. Interstellar Lasagna
      3. Mac and Cheeze Casserole
      4. Portobello Steaks
      5. Leftover Cobbler
      6. Tofu Quiche with Millet Crust
      7. Best Basic Southwestern Burgers
      8. Cauliflower au Gratin
      9. Carrot-Rice Casserole
      10. Super Easy Pizza
      11. Pesto Kasha Varnishkes
      12. Ginger Roasted Vegetables and Tempe
      13. West African–Inspired Sweet Potatoes and Kale
      14. Hearty Lentil Loaf
      15. Chilled Peanut Noodles
    10. Treats
      1. Rich and Creamy Chocolate Mousse
      2. Carrot Cake
      3. Strawberry Shortcakes
      4. Coconut Dream Whipped Cream
      5. Pioneer Gingerbread
      6. Mom and Me’s Apple Thing
      7. Sweet Ending Baked Pears
      8. Two-Layer Vanilla-Vanilla Birthday Cake
      9. Banana Ice Cream
      10. Buckwheat Crepes with Chocolate
      11. Apple Crisp with Almond Whip
      12. Plum Carpaccio with Vanilla-Agave Syrup and Ginger Cream
    11. Ongoing Support Resources
  12. Acknowledgments
  13. Recipe Contributors
  14. Notes
  15. Index
  16. Free Sample Chapter from No Sweat by Michelle Segar
  17. About Amacom
  18. Copyright