Delicious Plant Based Cookbook : Let’s Fight Diseases With Food

DELICIOUS PLANT BASED

COOKBOOK

Let’s fight diseases with food

SUSAN ZEPPIERI

Introduction

It is a shared hope among cancer survivors that they will be able to enjoy a long, healthy life. You can lower your risk of many chronic diseases, including inflammation, heart disease, and circulation problems, by eating less calories, saturated fat, and animal fats. The majority of prospective observational studies show a 10%-12% reduction in cancer risk among vegetarians, though data for specific malignancies is inconsistent. However, a wealth of evidence suggests that a plant-based diet—including those high in fruits and vegetables, fiber, antioxidants, and phytochemical—as well as a normal body mass index (BMI), can reduce the risk of developing and experiencing recurrent cancer. Eating a lot of meat, especially red and processed meats, is linked to an increased risk of several cancers. Indirect and direct evidence both point to the protective effects of a vegetarian diet against cancer.

Cancer remains the leading worldwide cause of death, despite intensive research and an expanding range of treatment options. There were 7.4 million deaths from cancer in 2004, and experts predict that number will rise to 12 million by 2030.  It is still widely believed that lifestyle and environmental factors are linked to the development of cancer, with estimates ranging from 90% to 95%. Tobacco use, poor nutrition, excessive alcohol consumption, prolonged sun exposure, exposure to environmental toxins, illness, stress, obesity, and lack of physical activity are all major lifestyle factors. In 1981, it was estimated that 30%-35% of all cancers in the United States could be attributed to dietary factors. While newer calculations maintain a 35% overall impact, they also note that diet may be related to as many as 70% of colorectal and prostate cancer cases, 50% of breast, endometrial, pancreatic, and gallbladder cancer cases, but only about 20% of lung, bladder, mouth, and esophageal cancers. Although dietary patterns and decisions play a significant role in modulating cancer risk, the best dietary pattern for the primary prevention of cancer is still unknown. Avoiding all forms of meat is the defining characteristic of a vegetarian diet (beef, hog, lamb, poultry, fish, etc.). Lacto-vegetarians don't eat eggs either, but they do eat dairy products.

Table of Contents

1) Lentil and Veggie Enchilada Casserole

2) Easy Scalloped Potato White Bean Skillet

3) Pistachio Crumble Tacos with Avocado Lime Crema

4) Sheet Pan Roasted Vegetables and Beans

5) One Pot Veggie Dal

6) Mediterranean Quinoa Salad

7) Crispy Cauliflower Tacos

8) Summer Squash Ribbons

9) Roasted Asparagus with Garlic

10) Mushrooms with Apple Herb Stuffing

11) Walnut Tomato Sauce with Zucchini Lasagna Noodles

12) Tex-Mex Sorghum Chili

13) Stuffed Poblano Peppers

14) Chickpea Crepes with Spinach and Mushroom Pesto

15) Chilaquiles with Beans and Corn

16) Cauliflower Rice Burrito Bowl

17) Indian Dal with and Cucumbers

18) Easy Summer Lasagna

19) Pasta Shells with Garlic & Kale

20) Rigatoni with Red Peppers

21) Quinoa with Cauliflower and Broccoli

22) Sage White Bean Veggie Balls with Pomegranate Mandarin Sauce

23) Whole Wheat Pasta with Ricotta, Roasted Garlic & Walnuts

24) BBQ Jackfruit Sandwich

25) Smashed Chickpea and Avocado Lettuce Wraps

26) Sweet Potato Chili with Peanuts

27) Mediterranean White Bean and Sorghum Salad

28) Best Black Bean Burger

29) Cauliflower Osso Bucco

30) Quinoa Risotto Primavera

31) Balsamic Glazed Carrots

32) Quick Eight- Vegetable Soup

33) Southwest Vegetable Frittata

34) Moroccan Chickpea Sorghum Bowl

35) Fresh and Light Veggie Pad Thai

36) Golden Beet Veggie Balls

37) Roasted Cauliflower with Spiced Tomatoes

38) Lentil Salad

39) Cancer Fighting Soup

40) Anti-Cancer Green Smoothie Recipe

41) Broccoli Salad

42) Vegetarian gnocchi

43) Cancer Fighting Soup

44) Meatless Black Bean Chili

45) Gingerbread Muffins

46) Rebecca Katz’s Magic Mineral Broth

47) CREAMY ROASTED GARLIC ANTI-CANCER SOUP

48) ANTI- CANCER AND ANTI-INFLAMMATION SPINACH JUICE RECIPE

49) Strawberry Banana Beet Smoothie

50) Collard Greens Smoothie (Dairy-Free & Vegan)

51) Acai Strawberry Smoothie Without Dairy

52) Maki Sushi Recipe

53) Strawberry Blackberry Banana Smoothie

54) Antioxidant Smoothie

55) Sunshine Smoothie [Vegan]

56) Kale + Apple Cancer-Fighting Smoothie

57) Antioxidant Smoothie

58) TRIED AND TRUE GREEN SMOOTHIE

59) Anti-Ovarian Cancer Green Smoothie

60) Berry Chocolate Cancer Fighting Smoothie

61) NAKED SMOOTHIE: PINK ANTI-CANCER POWER

62) Cancer-Crushing Mixed Berry Smoothie

63) Avocado Smoothie

64) Broccoli Smoothie

65) Hyper Monkey Blended Smoothie

66) SIMPLE CUCUMBER SMOOTHIE

67) Carrot Smoothie Recipe

68) Spinach Smoothie

69) Sweet Potato Smoothie

70) Rainbow Grain Bowl with Cashew Tahini Sauce

71) Mac & Cheese with Collards

72) Smoked Gouda-Broccoli Soup

73) Split Pea Soup with Chorizo

74) Greek Salad with Edamame

75) Apple Muffins

76) Baked Oatmeal

77) Banana-Oatmeal Hot Cakes

78) Banana Bran Muffins

79) Orange Bran Flax Muffins

80) Multigrain Pancakes with Strawberry Sauce

81) Basil Broccoli

82) Spring Vegetable Frittata

83) Whole Wheat Blueberry Muffins

84) PESTO TOASTING

85) Fiesta Quesadillas with Black Beans

86) Vegan Caesar Salad

87) Stuffed Mushrooms and Jalapeño Cornbread

88) Zucchini Bites

89) Asparagus and Scallion Soup

90) Black Bean and Corn Salad

91) Broccoli Sunflower Salad

92) Butternut Squash Soup

93) California Citrus Greens Salad with Garlic Dressing

94) Carrot and Apple Soup

95) Creamy Irish Soup

96) Curried Chickpea Salad with Walnuts

97) Easy Pea Soup with Tarragon

98) Egyptian Red Lentil Soup

99) Golden Fruit Salad

100) Hawaiian Star Soup

101) Hearty Vegetable and Brown Rice Soup

102) Hot and Sour Soup

103) Lentil Sweet Potato Soup

104) Marinated Artichoke Potato Salad

105) Melon Salad

106) Minty Cucumber-Quinoa-Grape Salad

107) Mulligatawny Soup

108) Pluot Summer Salad

109) Pomegranate Salad

110) Pumpkin Bisque

111) Roasted Asparagus Salad

112) Shredded Carrot and Beet Salad

113) Spicy Black Bean Salad

114) Spinach Salad with Strawberry Vinaigrette

115) Spring Pea Soup

116) Sweet and Spicy Carrot Salad

117) Vegetable Soup

118) Creamy Vegan Pasta

119) Bean and Vegetable Enchilada Casserole

120) Bean Surprise

121) Easy Spinach Lasagna

122) Easy Vegetarian Pho

123) Grilled Vegetable Polenta with Pan Roasted Red Pepper and Tomato Sauce

124) Herbed Polenta with Grilled Portobello Mushrooms

125) Lasagna Rolls

126) Mediterranean Grilled Veggie Pockets

127) Creamy Pasta Pomodoro

128) Best Vegan Pizza

129) Peppers Stuffed with Barley, Parmesan and Onion

130) Soft Tacos with Southwestern Vegetables

131) Seared Scallops with Beet Puree and Arugula Salad

132) Scallion Crusted Arctic Char

133) Spicy Broccoli, Cauliflower and Tofu

134) Vegan Pasta Salad

135) Udon Noodles with Spicy Peanut Ginger Sauce

136) Avocado and Mango Salsa

137) Baked Sweet Potato Wedges

138) Bok Choy with Sautéed Mushrooms and Shallots

139) Braised Kale with Black Beans and Tomatoes

140) Broccoli with Hazelnuts

141) Brussels Sprouts with Pecans and Dried Cranberries

142) Butternut Squash Pilaf

143) Garlicky Greens

144) Roasted Parsnips, Sweet Potatoes and Apples

145) Lite Hummus Dip

146) Parmesan Orzo Primavera

147) Peas-Mushroom Pilaf (Matar-Khumb Pulao)

148) Quinoa Salad with Roasted Autumn Vegetables

149) Seasoned Spinach with Garlic

150) Simply Grilled Portobello Mushrooms

151) Broccoli Tahini Pasta Salad

152) Stir-Fried Kale with Slivered Carrots

153) Summer Gazpacho

154) Sweet Potato Power

155) Winter Caponata

156) Apple Cranberry Cobbler

157) Apple Crisp

158) Creamy Pumpkin Pasta Sauce

159) Creamy Vegan Shiitake & Kale Pasta

160) Blueberry Crumble Pie

161) Cranberry-Orange Fruit Bars

162) Cranberry-Orange Fruit Bars

163) Crunchy Oat Apricot Bars

164) Fresh Berry Sundaes

165) Fudge Brownie Sundaes

166) Ginger Spice Biscotti

167) Grilled Fruit with Strawberry Dip

168) Harvest Apples

169) Lemon Cake

170) Marbled Pumpkin Cheesecake

171) Melon Sorbet

172) Pear Crisp

173) Pumpkin Bread

174) Pumpkin Mousse

175) Raspberry Cinnamon Sorbet

176) Jamaican Jerk Vegan Tacos

177) Summer Fruit Gratin

178) Fajita Veggies

179) Apple Pumpkin Shake

180) Avocado and Melon Smoothie

181) Banana Cinnamon Vanilla Shake

182) Berry Blast Protein Shake

183) Cinnamint Green Tea

184) Cinnamon Hot Chocolate

185) Green Tea Slush

186) Chipotle Cauliflower Nachos

187) Fruity Green Tea

188) Chamomile-Mint Soother with Ginger, Lemon and Honey

189) Pevery Apricot Dessert Smoothie

190) Sour Citrus Blast Smoothie

191) Jowar Palak Appe recipe

192) Oats, Vegetable and Brown Rice Khichdi recipe

193) Vegetable Barley Soup, Indian Style Healthy Barley Soup recipe

194) Pineapple Cucumber Salad recipe

195) Flax Seed Shakarpara, Diabetic Friendly recipe

196) Best Veggie Burger

197) Masoor Dal and Palak Khichdi recipe

198) Jowar Bajra Besan Thalipeeth recipe

199) Methi Moong Dal Dhokla recipe

200) Kanchipuram Idli, Kancheepuram Idli, Kovil Idli recipe

1) Lentil and Veggie Enchilada Casserole

90-minute recipe

Ingredients

One Tbsp. olive oil

One red bell pepper, cut into 1/4-inch dice

Two celery stalks, trimmed and cut into 1/4-inch dice

One small onion, finely chopped

Two garlic cloves, minced

One large carrot, shredded on a box grater's big holes after being peeled (about 1 cup of)

2 tsp. ground cumin

1 tsp. coriander

1 tsp. dried oregano

1 tsp. chipotle chili powder

1/2 tsp. kosher salt

3 cups of water

2 packed cups of baby kale or spinach, roughly chopped

1 cup of green or brown lentils, rinsed

1 cup of roughly chopped fresh cilantro, optional

Nonstick cooking spray/oil

One 19-ounces can mild red enchilada sauce, divided

Fifteen 6-inch corn tortillas, cut in half

1 1/2 cups of reduced-fat Mexican cheese blend or Cheddar cheese, divided

INSTRUCTIONS

Warm the oil over moderate heat in a medium-sized saucepan. Celery, bell pepper, and onion should be added. Cook for 5-7 minutes, stirring often, until soft and caramelized.

Cook, stirring often, the mixture of garlic, carrot, cumin, oregano, coriander, chili powder, and salt for approximately two minutes, or until the garlic is brown and aromatic.

Lentils and water are mixed. Bring to a boil and immediately lower heat. 15 to 20 minutes with the lid on, till the meat is only slightly soft. Every 3 to 5 minutes, check to see if the food is soft and quickly stir every time. (Depending on the variety of lentil, a different amount of time will be required to cook it) As soon as it's finished, add kale & cilantro and toss until wilted, about a minute. If necessary, add more salt after tasting.

Turn on the oven to 350°F while the lentils are cooking. Set aside a 9 x 13-inch baking dish or pan that has been lightly oiled or coated with nonstick cooking spray.

Pour 1/2 cup of enchilada sauce into bottom of prepared pan to form casserole. Ten tortilla halves should be arranged over the sauce, slightly overlapping. Add another 1/2 cup of sauce, 2 1/4 cups of the lentil mixture, and 1/2 cup of cheese equally over top.

Ten tortilla halves, one-half cup of sauce, two and a half more cups of lentils (draining any liquid), and one-half cup of cheese make up the following layer.

The last layer should include the remaining 10 tortilla halves, 1/2 cup of cheese, and leftover enchilada sauce.

Bake the casserole for about 35 minutes, or until it is cooked thoroughly and bubbling. Slice and serve after a brief cooling.

Nutrition

Per serving: 8 g total fat, 45,310 calories, 47.2g carbohydrates, 10 mg cholesterol, 13 g protein, 640 mg sodium, 0 g added sugar, 4 g sugar.

2) Easy Scalloped Potato White Bean Skillet

75 minute recipe

Ingredients

1 medium onion, sliced

1/2 tsp. paprika

1 Tbsp. extra-virgin olive oil

3 cloves garlic, minced

5 ounces mushrooms, sliced

Two Tbsp. cornstarch

1/4 tsp. nutmeg

Three Tbsp. nutritional yeast

1/2 tsp. salt

1/4 tsp. black pepper

1/2 tsp. ground mustard

One 15-oz. can white beans, rinsed and drained6 small (about 4.5 ounces every) potatoes, peeled, thinly sliced

1/4 cup of ground cashews1/4 cup of fresh parsley, chopped (optional garnish)

INSTRUCTIONS

Warm oil over medium heat, in a large cast-iron pan. Sauté the onion & garlic for 7 minutes.

Include the mushrooms and sauté for 2 more minutes.

While the veggies are sautéing, cornstarch, yeast, nutmeg, paprika, ground mustard, salt, and pepper in a little bowl and whisk until smooth.

Stir the sauce while adding it to the pan until it thickens (roughly 2 minutes).

Set oven to 375 degrees Fahrenheit.

Stir potatoes into sauce in the pan after adding them.

Add the beans and stir gently until all the ingredients are mixed.

Take out from burner, wrap in foil, and put on top oven rack. For 30 minutes, bake.

Return the foil, cashews, and sprinkle to the oven. Bake potatoes for 15 to 20 minutes, or until they are soft and the surface is golden.

Take out of the oven. If using, garnish with finely chopped parsley. In a skillet, serve.

Nutrition

Per serving: 420 calories, 0 mg cholesterol, 10 g total fat, 16 g protein, 6 g sugar, 400 mg sodium, 0 g added sugar.

3) Pistachio Crumble Tacos with Avocado Lime Crema

40 minute recipe

Ingredients

Pistachio Crumble Filling

One Tbsp. extra-virgin olive oil

3/4 cup of divided shelled unsalted pistachios

One small red bell pepper, cut into half-inch dice (about 1 cup of; reserve a few tbsp for the topping)

1/2 cup of onion, finely diced

Four ounces button mushrooms, roughly chopped (1¼ cups of)

1 tsp. ground cumin

1 garlic clove, minced

1/2 tsp. dried oregano

1/4 tsp. chipotle powder

1/2 tsp. chili powder

Eight corn tortillas, warmed

kosher salt, as need

Avocado Lime Crema

1/2 peeled and pitted

Juice of half a lime, about two Tbsp.

ripe avocado

2 Tbsp. fresh mint leaves, roughly chopped

Two Tbsp. chopped pistachio2 Tbsp. fresh cilantro leaves, roughly chopped

A few pinches chipotle powder

1/8 tsp. kosher salt

INSTRUCTIONS

To get a coarse chop,