A Plant-Based Diet Revolution Cookbook
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About this ebook
Transition easily to a plant-based diet with over 85 recipes and essential information for beginners.
When you choose a plant-based lifestyle, it is truly one of the best decisions you can make for your health, and as a bonus... the environment.
The Plant-Based Diet Revolution Cookbook is filled with mouthwatering recipes that will make it super easy for you to adopt to a whole-food, plant-based (WFPB) diet.
A WFPB diet is free of meat, dairy, eggs, fish, oil, and heavily processed foods. Whether you are exploring a new lifestyle, a new way of eating, or maybe your doctor encouraged you to start eating healthy, you will be glad you embarked on this way of eating. And you will feel the best you have ever felt with more energy than you’ve ever had.
You will uncover a variety of dishes made with ingredients you already have in your home. You will also discover my guide on how to get started eating healthy, guides on what not to eat, navigating with family and friends may not be aware of the benefits of a whole food plant-based diet, how to plan meals to make it easier for you, even how to enjoy a plant-based meal at restaurants. Inside you will also discover:
The advantage to eating plant-based ― Learn the wealth of benefits that others have learned with eating a whole food plant-based diet, how to set yourself up for success, and improving your overall health.
Beginner-friendly info―Lay the foundation for a lifetime of health and vitality with resources that are helpful for beginners and above. Includes cooking guides, charts, conversions, substitutions, grocery shopping, and easy-to-understand diet basics.
Whole Food Plant-Based Fundamentals―Guidance for how to stock your pantry with some basic ingredients plus definite must-haves.
Michele Wallace
Michele is an Entrepreneur and author of A Plant-Based Revolution Cookbook. Her new book is a complete step-by-step guide to a plant-based lifestyle and diet. The book features over 85 delicious, healthy, and family-friendly recipes. She is also a graduate of the Plant-Based Nutrition Certification program from eCornell University.A Plant-Based Revolution is dedicated to whole food plant-based nutrition that contains no added oil. Her hope is that her website and book, A Plant-Based Revolution Cookbook, will help guide you on your own personal journey to health.
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A Plant-Based Diet Revolution Cookbook - Michele Wallace
A PLANT-BASED REVOLUTION COOKBOOK
Copyright © 2020 by Michele Wallace
All rights reserved.
ISBN Paperback: 978-0-578-23861-6
ISBN eBook: 978-1-63795-498-0
US Copyright Office: TX008928068
PUBLISHED ON SMASHWORDS BY:
Empowered, LLC
www.aplantbasedrevolution.com
Legal Disclaimer
No part of this book or photos can be duplicated without approval.
Thank you for downloading this eBook. This book remains the copyrighted property of the author and Empowered LLC, and may not be redistributed to others for commercial or non-commercial purposes, given away, or shared. All material in this book including book name, authorship, company name, text, photos, etc. is the property of Empowered LLC. No part of this book, website, or photos can be duplicated without approval or written consent. If you enjoyed this book, please encourage your friends to download their own copy from their favorite authorized retailer or you can purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to your favorite eBook retailer and purchase your own copy. Thank you for respecting the hard work of this author.
Every effort has been made to ensure that the information in the book and on the website is accurate and complete. However, the author and the publisher do not warrant the accuracy of the information, text, and graphics contained within the book or on the website due to the rapidly changing nature of science, research, known and unknown facts, and the internet. The author and publisher do not hold any responsibility for errors, omissions, or contrary interpretation of the subject matter herein. The book and the website are presented solely for motivational and informational purposes.
The recipes provided in the book or on the website are for informational purposes only and are not intended to provide dietary advice. A medical practitioner should be consulted before making any changed in the diet. Additionally, recipes, cooking times may require adjustments depending on the age and quality of appliances and the altitude of where you live. Readers are strongly urged to take all precautions to ensure ingredients are fully cooked to avoid the dangers of foodborne illnesses. The recipes and suggestions provided in the book or on the website are solely the opinions of the author. The author and the publisher will not be responsible for any damages resulting in our reliance on the nutritional information. The nutritional information for recipes contained on the website is provided for informational purposes only. This information is based on the specific brands, ingredients, and measurements used to make the recipe, and therefore the nutritional information is an estimate and provided for informational purposes only. It is in no way intended to be a guarantee of the actual nutritional value of the recipe made in the reader’s home. Different brands will have different nutritional values. The best method to obtain an accurate count of the nutritional value in the recipe is to calculate the information with your specific brands, ingredients, and measurements.
Smashwords Edition License Notes
This ebook is licensed for your personal use only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person you share it with. If you are reading this book and did not purchase it, or it was not purchased for your use only, then you should return to Smashwords.com and purchase your own copy. Thank you for respecting the author’s work.
eab:20210503
The success of A Plant-Based Revolution Cookbook could not be possible without the help of so many people.
Jeff, you are the love of my life and the most loving, supportive, encouraging, and understanding man a woman could ever ask for. You encouraged me to follow my dreams and I cannot thank you enough for your never-ending belief and love. We started this journey together to be healthier and I am excited to see where this path leads us. I am so glad you loved all of the recipes I created over this last year— Okay—with the exception of one.
Anthony and Jennifer, my children, and grandchildren, Bobby, Emma, and Claire, you were my cheerleaders and helped to make my book a reality. You are one of the reasons I wrote this cookbook so it can be passed down for future generations. Together all of us will help to create a healthier way to eat.
My sister Barbara, and my niece Alex, I cannot even begin to say thank you
enough. I will never forget all the endless telephone calls and texts and appreciate your help, suggestions, and recommendations. Trying some of my recipes and contributing your input made a tremendous difference in helping to make this come to fruition.
Many thanks to Dr. Robert Breakey, MD, for your counsel and mentoring as I navigated through so much notable and intriguing information. I could not have done this without you. I feel blessed to have you as my doctor. Your guidance and assistance have been appreciated more than you know.
Cecelia, my dear friend, your never-ending support, and bouncing ideas off you were invaluable in creating A Plant-Based Revolution. I cherish our many years of friendship.
I want to thank God and my strong faith that helped me pursue my goal of writing A Plant-Based Revolution. I began this journey a few years ago and I have never felt healthier in my entire life. I want the same for everyone who reads this book.
Blessings,
As I write this, we are in the early stages of the most severe global pandemic that humanity has seen in over 100 years. It is now more important than ever that people everywhere find resources that will help them to support their immune function, prevent or reverse chronic diseases, and support the health of our planet.
Overwhelming evidence now demonstrates that a whole food plant-based lifestyle, along with at least a half-hour of daily exercise, 7 to 8 hours of sleep, maintaining social connectedness, and avoiding smoking are the best ways to accomplish all of these goals both as individuals and as a society.
In her well-presented cookbook, Michele provides an excellent review of the Why
for this and then goes on to offer dozens of tasty recipes that are as easy to make as they are nutritious. As people everywhere are learning of the amazing benefits and the boost to their vitality that are available once they adopt a whole food plant-based lifestyle, their very next question is but How do I do this
?
If you are one of these people, Michele’s cookbook provides a great place to start and then goes on to offer excellent resources for you to explore as you are ready to learn more. I want to thank Michele for pulling together this new resource that I will be able to offer my patients and friends when they are ready to make lifestyle changes that will help them in taking charge of their health.
Please enjoy your journey to health, vitality, and great eating with the cookbook you are holding as a valuable resource along your way!
ACKNOWLEDGMENTS
FOREWORD
PART ONE
Introduction
Chapter 1: Eating for a Healthier New You
Chapter 2: Where to Begin
Chapter 3: Transitioning to a Healthier Diet
Chapter 4: Other Considerations
Chapter 5: Stocking Your Pantry, Charts, and Conversion Tables
Chapter 6: Batch Cooking
Chapter 7: Substitutions
PART TWO
Chapter 8: Recipes
Healthy Breakfasts
Berry Breakfast Smoothie
Mixed Berry Smoothie Bowl
Avocado Grande
Spiced Pancakes
Breakfast Casserole
Zucchini Fritter Cakes
Cookie Dough Breakfast Scoops
Hash Brown Breakfast Wrap
Almonds, Berries & Vanilla Granola
Major Munch
Lime Tortilla Chips
Guacamole Olé
Candied Harvest Pumpkin Seeds
Teriyaki Asian Wings
Salute to Hummus
Basic Recipe
Lemon
Roasted Red Pepper
Avocado
Pumpkin
Cucumber Sushi
Apple Oatmeal Soft Cookies
Muffins & Breads
Coconut Biscuits
Sweet Potato Tortillas
Yukon Gold Tortillas
Whole Wheat Tortillas
Pumpkin Chocolate Chip Muffins
Apple Orchard Muffins
Lemon Poppyseed Bread
Burgers, Wraps & More
Sloppy Joes
The Mitten Burger
Grilled Portobello Mushroom Burger
Sweet Potato Burrito
Veggies in a Blanket
Stuffed Onion Veggie Burger
Spicy Lettuce Wraps
Charlie No Tuna
Tuna Sandwiches
Garden Party Salads
Asparagus and Broccoli Walnut Salad
Tangy Potato Salad
Pasta Fiesta
Cranberry Apple Quinoa Salad
9 Layer Mexican Salad
Mediterranean Tabbouleh Salad
Tropical Fruit Salad
Garden Delight Salad
Lettuce Cups
Soup Medley
Sweet Potato Chili
Armenian Lemon Rice Soup
Creamy Potato Chowder
Dreamy Pumpkin Pie Bisque
Vegetable Corn Chowder
Tuscan Bean Soup
Wild Rice Soup – Instant Pot
Traverse City Cherry Chili
Main Cuisine
Eggplant Parmesan
Burrito Zucchini Boats
Buddha Bowl
Creamy Mac & Cheese
Beans -n- Rice Medley
Irresistible Mushroom Stroganoff
Red Bulgur Meat Balls
Vegetable Stir Fry
The Sides Have It
Agave Dijon Mini Cabbages
Mango Rice
Parmesan Carrot Fries
Lemon Dill Potato Cassoulet
Put the Lime in The Coconut
Motown Baked Beans
Grandma’s Applesauce
Grilled Pineapple
Decadent Desserts
A Scoop of Heaven Nice Cream
Basic Recipe
Vanilla Nice Cream
Strawberry Nice Cream
Cherry Amaretto Nice Cream
Cherry Chocolate Chip Nice Cream
Blueberry Nice Cream
Mango Nice Cream
Key West Key Lime Pie de Crème
Mini Fruit Tarts Jubilee
No-Bake Blueberry Coconut Bites
Chocolate Chip Cookies
Cherry Vanilla Delight Bars
Fruit and Almond Vanilla Bars
Extra Goodies
For Our Furry Friends
Pumpkin Dog Biscuits
Apple Cinnamon Dog Treats
Parmesan Cheese
Creamy Cheese Sauce
Mozzarella Stretchy Cheese
Italian Seasoning
Grandma’s No Canning Pickles
Pumpkin Pasta Sauce
Marinara Sauce
Vinaigrette Dressings
Blueberry Vanilla Balsamic Vinegar
Apple Dijon Vinaigrette
Lemon Mango Vinaigrette
Champagne Pear Dijon Vinaigrette
Creamy Sour Cream
Cashew Sour Cream
Basil Gourmet Finishing Salt
ABOUT MICHELE
MY JOURNEY
RESOURCES
Congratulations! You’ve taken your first step in starting your whole food plant-based journey. Following a whole food plant-based diet has changed my life tremendously. It is my hope for you to experience all the wonderful benefits that many others including myself, have had following a plant-based diet. You may be brand new to this new way of eating, or even familiar with it. Either way, the information will be valuable.
Since plant-based foods have become more popular due to the rise of the Impossible Burger and Beyond Meat, people’s curiosity has increased as to what plant-based foods are all about. Eating plant-based means eating healthy, whole plant foods that are nutrient-dense, meaning they have a high nutrient content for the number of calories they contain. This translates to food that is high in nutrients but low in calories.
I have been eating plant-based since 2018 and I was glad I made the transition. Most people do not realize these nutrient-dense plant-based foods contain protein, vitamins, minerals, complex carbohydrates, processed fiber, and healthy fats. A few examples would be fruits and vegetables, whole grains, peas, legumes, and nuts. Legumes and nuts are an excellent source of high-quality protein for those who embark on a whole food plant-based diet.
This collection includes new creations, plus some tried-and-true recipes that have been favorites for many people for years and have been transformed into plant-based foods, which are so much healthier. This book grew directly out of my own personal desire to become healthier and to share the information I learned to help guide others. Above all, I wanted to help make plant-based eating easy and delicious for