The Complete Idiot's Guide to Low-Fat Vegan Cooking Book

Part 1 Low-Fat Vegan Living 1

1 The Fat Factor 3

The Ideal 80-10-10 Formula 3

Craving Curbs? 5

How Much Fat Do You Really Need? 7

The Protein Myths 8

Discovering Your Lean, Mean Body 8

How Fats Weigh on Digestion 9

The Effects of Excess Fat 10

The Skinny on Healthy Fats 10

A Happy and Healthy Heart 12

Understanding Heart Health 12

A Heart Healthy Diet 13

2 Successful Low-Fat Vegan Cooking 15

Making Low-Fat Taste Delicious 16

Herbs and Spice Make Everything Nice 16

Using Nutritious Fats Sparingly 17

The Wonders of Plant-Based Proteins and Fats 17

Beyond Soy 18

The Truth About Phytoestrogens 19

Superior Soy Alternatives 19

You Cannot Live on Pasta Alone 20

Fruits Are Fabulous 20

Eat Your Veggies! 21

The Importance of Variety 21

Protein 22

Vitamins 22

Minerals 23

What About Calcium? 23

Phytochemicals 24

Is It a Seed or a Grain? 25

Low-Fat Seeds 25

High-Fat Seeds 26

Chia: The Seed That Sustained Ancient Warriors 27

Not All Nuts Are Created Equal 28

3 The Valiant Vegan Kitchen 31

Stocking Your Pantry 31

Fresh Fruits and Vegetables 31

Spices and Herbs 32

Flours and Sweeteners 32

Low-Lectin Grains and Legumes 33

Prepping and Storing Perishable Ingredients 34

Tools for the Vegan Kitchen 34

Gotta-Have Gizmos 35

Nice-to-Have Small Wares 36

Part 2 Great Starts to Good Mornings 39

4 Morning Delights 41

Nighttime Digestive Duty 41

Blended Breakfasts 42

Spirulina Splash Smoothie 43

Chocolate over Cherries Smoothie 44

Carrot Cake Smoothie 45

Maui Morning Sunrise Smoothie 46

Ginger Jump-Start Smoothie 47

Maca Madness Smoothie 48

Beet Blaster Smoothie 49

Green Tea-zer Smoothie 50

Stone Fruit and Fig Salad 51

Skinny Scramble 52

Berries 'n' Whip 53

Apple Orchard Soup 54

5 Wholesome and Hearty Breakfasts 55

Grab-and-Go Breakfast Bars 56

Bono Grind Granola 57

Maple 'n' Oat Pancakes 58

Ginger Pump-Cakes 59

Sweet and Spicy Com Cakes 60

Raw Sprouted Cacao Cakes 62

Buckwheat Porridge 63

Powerhouse Potatoes 64

Sunflower Buttered Toast 65

Tempeh Scramble 66

Part 3 In the Lunchbox 67

6 Silky Soups 69

Low-Fat Roasting Tips 69

Thickening Soups 70

Rich Herb Stock 70

Speedy Carrot and Ginger Soup 72

Sizzling Green Pea Soup 73

Roasted Tomato Fennel Puree 74

Coconut Curry with Quinoa 76

Coconut-Lime Butternut Soup 78

Smokin' Tortilla Soup 79

Purple Potato Soup 80

Cream of Cauliflower Soup 82

Aromatic Lemongrass Soup 83

Middle Eastern Quinoa Noodle Soup 84

Raw Beautifying Beet Soup 86

Raw Watermelon Gazpacho 87

7 Sensational Salads 89

From Light and Refreshing to Complete Meals 89

Beet Tartar Salad 90

Roasted Corn and Quinoa Salad 91

Southwestern Quinoa and Black Bean Salad 92

Fennel, Orange, and Black Olive Salad 94

Warm Garlic Greens Salad 95

Beet, Hemp Patty, and Arugula Salad 96

Strawberry Pine Nut Salad 97

Fig, Avocado, and Fennel Salad 98

Lemony Lentil Salad 99

Heirloom Tomato and Tom Basil Salad 100

Warm Kale and White Bean Salad 101

Raw Sea Vegetable Salad 102

Raw Relaxed Kale and Carrot Salad 103

Raw Thai Green Papaya Salad 104

Raw Shaved Brussels Sprouts and Sunchoke Slaw 105

8 Divine Dressings 107

Garlic Tahini Dressing 108

Carrot Ginger Dressing 109

Maple Lime Dressing 110

Low-Fat Creamy Caesar Dressing 111

Cider Vinaigrette 112

Jalapeño Cilantro Lime Dressing 113

Creamy Ginger Miso Dressing 114

Toasted Sesame and Soy Dressing 115

Lemon Garlic Dressing 116

Zippy Dijon Dressing 117

Cider Orange Dressing 118

Miso Vin Dressing 119

9 Wraps and Rolls 121

Creative Wraps and Rolls 121

Grab-and-Go Meals 122

Smoked Pepper Tempeh Wraps 123

Southwestern Mushroom Collard Wraps 124

Five-Spice Eggplant Wraps 125

Raw Pesto Collard Wraps 126

Thai Salad Rolls 127

Yam Rice and Nori Rolls 128

Asian Tofn Lettuce Cups 130

Roasted Vegetable Tamales 131

Mushroom and Bean Enchiladas 133

Spinach and Parsnip Enchiladas 134

Tangy Squash Tacos 135

Part 4 Sauces, Spreads, Snacks, and More 137

10 Saucy Secrets 139

What Makes a Memorable Sauce? 139

The Secret to Creamy, Low-Fat Sauces 140

Carrageenan and Irish Moss 141

Chia Seeds 141

Irish Moss Emulsifier 142

Chia Seed Gel 143

Hemp Sour Cream 144

Argentinian Parsley Puree 145

Arugula and Pumpkinseed Pesto Sauce 146

Thai Curry Simmer Sauce 147

Kansas City Barbecue Sauce 148

Pad Thai Sauce 149

Caramelized Fennel and White Bean Sauce 150

Tomato and Lemon-Basil Cream Sauce 151

Scallion Hemp Cream Sauce 152

Cilantro White Bean Sauce 153

Tart Tahini Sauce 154

Tangy Green Chile Sauce 155

Sea Salt and Lime Cream Sauce 156

Classic Cream Sauce 157

Rustic Spanish Red Sauce 158

Minted Cucumber Sauce 159

Chia Mole 160

Shiitake Mushroom Gravy 162

Gluten-Free Herb Gravy 163

Thyme Peach Drizzle 164

11 Marvelous Marinades 165

The Building Blocks of a Balanced Marinade 165

When and What to Marinate 166

Brazilian Hot Lime Marinade 167

Smoky Red Pepper Marinade 168

Spicy Pineapple Marinade 169

Mayan Marinade 170

Korean BBQ Marinade 171

Citrus Mojo Marinade 172

Sugar 'n' Spice Rub 173

12 Dips, Spreads, and Snacks 175

Spirulina Fruit Dip 116

Sweet Pea Hummus Dip 177

Tamarind Dip 178

Sesame Ginger Dip 179

Zesty Black Bean Dip 180

Raw Cheesy Hemp Spread 181

Artichoke Spinach Spread 182

Simple Mayonnaise Spread 183

Zucchini Spread 184

Salt and Vinegar Kale Chips 185

Spicy Kelp Chips 186

Curry Quinoa Crisps 187

Italian Veggie Crackers 188

Super Green Popcorn 189

Part 5 Sumptuous Suppertime 191

13 Vibrant Veggie Entrées 193

Tofu Pad Thai 194

Tuscan Squash and Pesto 195

Caribbean-Style Yuca Pie 196

Braised Rapini and Squash 198

Summer Succotash 199

Warm Carrot Noodles 200

Chilled Edamame and Soba 201

Zero-Fat Raw Zucchini Pasta 202

Maple-Grilled Tempeh 203

14 Steamy Stews, Chilies, and Grain Bowls 205

Chilean Zucchini Stew 206

Japanese Pumpkin Stew 207

Spanish Cacao Chili 208

White and Green Chili 210

Red Lentil Dahl 211

Green Goddess Curry 212

Mushroom Millet Risotto 214

Fried Red Rice 215

Quinoa Tabbouleh 217

Chilean Quinoa Bowl 218

15 Tempting Tapas and Super Sides 219

Getting Creative 219

Sloppy Tofu Burgers 220

Carrot-Millet Burgers 221

Hemp Lentil Burgers 223

Margarita Mochi Pizza 225

Sweet Peppercorn-Crusted Artichokes 226

Indian-Spiced Yams 227

Cayenne-Crusted Chickpeas 228

Chipotle Corn 229

Lemony Gnocchi 230

Part 6 Sweets and Sippers 233

16 Indulgent Delights 235

Guilt-Free Pleasures 235

Super Healthy Sweets 236

Lavender Tea Cookies 237

Superfruit Hemp Treats 238

Raw Cacao-Nut Bites 239

Maqui Berry Bites 240

Pumpkin Chia Pudding 241

Raw Choco-Maca Pudding 242

Raw Caramel Flan 243

Raw Key Lime Tan 244

Rosemary Sweet Potato Pie 245

Frozen Blueberries 'n' Cream 246

Berry-Chia Popsicles 247

17 Decadent Drinks 249

Vanilla-Maca Hot Chocolate 250

Matcha Steamer 251

House Chai 252

Yerba Maté Latte 253

Elderberry Elixir 254

Belly Balancer Tea 255

Cold Calm Tea 256

Frozen Kiwi Tini 257

Blackberry Peach Sangria 258

Coco Water Colada 259

Blood Orange Mojito 260

Liquid Garden 261

Nut or Seed Milk 262

Appendixes

A Glossary 263

B Resources 281

Index 289