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Summary
Summary
Focused on the art of crafting complete, balanced meals that deliver sustained energy and nourishment, this book features 100 compelling and delicious recipes that just happen to be vegan.
These 100 recipes for wholesome and nourishing vegan food from blogger, nutritionist, and Food52 author Gena Hamshaw help you make delicious vegan meals that deliver balanced and sustained energy. Every recipe contains the key macronutrients of healthy fats, complex carbohydrates, and proteins, which together make for a complete meal--things like Smoky Red Lentil Stew with Chard, and Falafel Bowls with Freekah and Cauliflower. Photographs accompany each recipe, showing how Gena's simple techniques and fresh ingredients yield delicious meals. Additional tips and tricks for taking food on the go, and for cooking ahead on the weekend for quick weekday lunches and dinners, round out the collection.
Author Notes
GENA HAMSHAW is a certified nutritionist, recipe developer, cookbook author, and food writer. Her recipes and articles have been featured in the Huffington Post , Whole Living , O magazine, VegNews , Thrive magazine, Well and Good , Mind Body Green , Glamour , and the Chalkboard , among other publications. She is also a nutrition student, working toward a master's in nutrition and education and her RDN (Registered Dietary Nutritionist) at Teacher's College, Columbia University. She has written two cookbooks, Food52 Vegan and Choosing Raw , and is the author of the blog The Full Helping .
Reviews (2)
Publisher's Weekly Review
Vegan blogger Hamshaw (The Full Helping) presents appealing options for creating nutrient-dense meals on a single plate. Using her "macronutrient building blocks" concept (which balances proteins, fats, and carbs), home cooks can design dishes that promote a "nutritious, sustainable eating pattern" with recipes that "just happen to be vegan." There are recipes for savory breakfast options such as a root-vegetable hash and Indian kitchari (a combination of mung beans and rice) along with whole-grain muffins and pancakes. Meal-size salads include a sesame citrus soba-noodle salad chock-full of edamame, red cabbage, carrots, and almonds with a tahini ginger garlic dressing, as well as a warm tofu chop salad with peanut dressing. Soup selections include a spicy chickpea-peanut West African stew and a curried Jamaican stew with kidney beans. There are sides such as green-bean aloo gobi and holiday fare such as a vegetable harvest pie-a shepherd's pie filled with kidney beans, tempeh, and winter vegetables. This vegan cookbook-with seasonal meal-plan charts that incorporate leftovers and ideas for batch cooking and freezing-is a useful guide for home cooks, vegan or not. (Jan.) © Copyright PWxyz, LLC. All rights reserved.
Library Journal Review
In her best cookbook yet, blogger-turned-author Hamshaw (Food52 Vegan) shares appetizing vegan meals that won't leave you hungry. Substantial recipes such as apple ginger muesli, Vietnamese rice noodle salad with seared tofu, and herbed cauliflower steaks with lemon caper lentils offer a delightful balance of proteins, carbohydrates, and fats. Delicious main dishes are the stars here-there are no desserts, appetizers, snacks, or beverages. In particular, the meal-sized salads could be welcome weekday lunches or potluck contributions. Hamshaw touches lightly on nutritional guidance, meal planning, and make-ahead techniques (e.g., batch cooking grains and legumes over the weekend), but her advice never feels prescriptive or preachy. VERDICT Hamshaw brings style and substance to healthful vegan cooking. Highly recommended for anyone interested in plant-based recipes. © Copyright 2018. Library Journals LLC, a wholly owned subsidiary of Media Source, Inc. No redistribution permitted.
Excerpts
Excerpts
WHITE CHILI WITH BUTTERNUT SQUASH Makes 6 servings 1 tablespoon olive oil 1 large white or yellow onion, chopped 3 cloves garlic, minced 3 cups (540 g) cooked navy, Great Northern, or cannellini beans, or 2 (15-oz, or 425-g) cans, drained and rinsed 1 small zucchini, cut into 3⁄4-inch (2-cm) cubes 11⁄2 pounds (680 g) butternut squash, peeled, seeded, and cut into 3⁄4-inch (2-cm) cubes 2 (4-oz, or 113-g) cans mild green chiles with their liquid 2 tablespoons chopped chipotles in adobo with their sauce 1 teaspoon smoked paprika 1 teaspoon ground cumin 1 teaspoon chili powder 3⁄4 teaspoon salt 2⁄3 cup (115 g) quinoa, rinsed 3 cups (710 ml) low-sodium vegetable broth 1 to 2 tablespoons freshly squeezed lime juice Heat the oil in a large pot over medium heat. Add the onion and cook, stirring occasionally, for 5 to 7 minutes, until the onion is tender and translucent. Add the garlic and cook, stirring constantly, for 2 minutes. Stir in the beans, zucchini, butternut squash, green chiles, chipotles in adobo, paprika, cumin, chili powder, salt, and quinoa, then pour in the broth. Bring to a boil over medium-high heat, then lower the heat, cover, and simmer for 20 minutes, until the butternut squash is fork-tender and the quinoa is fully cooked. Uncover and cook, stirring occasionally, for 5 minutes. Stir in the lime juice, then taste and adjust the seasonings if desired. Serve piping hot. Excerpted from Power Plates: 100 Nutritionally Balanced One-Dish Vegan Meals by Gena Hamshaw All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.
Table of Contents
Introduction | p. 1 |
Noteworthy Ingredients | p. 7 |
Using This Book | p. 12 |
Macronutrient Building Blocks | p. 18 |
Breakfast | p. 21 |
Shortcut Steel-Cut Oats | p. 23 |
Gentle Morning Kitchari | p. 24 |
Every Day Breakfast Tostadas | p. 27 |
Apple Ginger Muesli | p. 28 |
Hash with Root Vegetables and Tempeh | p. 31 |
Cauliflower Scramble | p. 32 |
Creamy Breakfast Polenta with Stewed Fruit and Hemp Seeds | p. 34 |
Hearty Pancakes with Buckwheat and Blueberries | p. 37 |
Tofu Migas | p. 38 |
Savory Oats, Two Ways | p. 41 |
Avocado and Tofu Toasts | p. 42 |
Whole Grain Waffles | p. 45 |
Skillet-Baked Oatmeal with Summer Stone Fruit | p. 46 |
Spelt Biscuits with White Bean Gravy | p. 49 |
Wholemeal Muffins | p. 50 |
Chai-Spiced Millet Porridge with Carrots and Apples | p. 53 |
Congee | p. 54 |
French Toast | p. 57 |
Breakfast Sweet Potatoes, Two Ways | p. 58 |
Maple Cinnamon Granola | p. 61 |
Salads | p. 63 |
Wild Rice Salad with Cherry Tomatoes, Corn, Green Beans, and Tofu | p. 65 |
Roasted Cauliflower Salad with Lentils | p. 66 |
Sweet Potato Salad with Tempeh and Maple Mustard Dressing | p. 69 |
Charred Broccoli Salad with Freekeh and Spring Herbs | p. 70 |
Guacamole Quinoa Salad with Black Beans | p. 73 |
Masala Lentil Salad with Cumin-Roasted Carrots | p. 74 |
Spring Panzanella with Artichokes, Asparagus, Peas, and Lemon Dill Vinaigrette | p. 77 |
Roasted Kabocha Salad with Barley and Lemon Miso Vinaigrette | p. 78 |
Warm Tofu Chop Salad with Peanut Dressing | p. 81 |
Zucchini Pesto Pasta Salad | p. 82 |
Winter Salad with Bulgur, Radicchio, and Toasted Almonds | p. 85 |
Sesame Citrus Soba Salad | p. 86 |
Tuscan Kale Salad with White Beans | p. 89 |
Butternut Squash Salad with Red Quinoa and Pumpkin Seeds | p. 90 |
Vietnamese Rice Noodle Salad with Seared Tofu | p. 93 |
Protein-Packed Caesar | p. 94 |
Beluga Lentils and Tomatoes with Tempeh Bacon and Turmeric Mustard Vinaigrette | p. 97 |
Brown Rice Tabbouleh Salad | p. 98 |
Soups | p. 101 |
Smoky-Red Lentil Stew with Chard | p. 103 |
Cheesy Cream of Broccoli with Smoky Roasted Chickpeas | p. 104 |
Curried Tomato Stew with Chickpea Dumplings | p. 107 |
Spicy Cabbage Soup with Rice and Chickpeas | p. 108 |
Moroccan Tagine with Tempeh and Chickpeas | p. 111 |
White Bean Soup with Leeks and Roasted Cauliflower | p. 112 |
West African Peanut Stew with Sweet Potatoes and Chickpeas | p. 115 |
White Bean Ribollita | p. 116 |
Curried Jamaican Stew with Kidney Beans | p. 119 |
Yellow, Split Pea Chowder with Sweet Corn | p. 120 |
Mushroom Miso Barley Soup | p. 123 |
Tortilla Soup with Roasted Corn and Black Bean Salsa | p. 124 |
Mulligatawny | p. 127 |
Lemony Lentil Soup with Mushrooms and Kale | p. 128 |
White Chili with Butternut Squash | p. 131 |
Bowls | p. 133 |
Quinoa Bowls with Braised Red Cabbage, Tofu, and Brussels Sprouts | p. 135 |
Harvest Bowls with Spelt Berries, Cider-Glazed Tempeh, and Roasted Root Vegetables | p. 136 |
Umami Bowls with Roasted Portobellos, Tofu, and Spicy Miso Dressing | p. 139 |
Golden Rice Bowls with Tofu Paneer and Vegetables | p. 140 |
Sweet Potato Bowls with Cilantro Lime Rice and Black Beans | p. 145 |
Sushi Bowls | p. 146 |
Mediterranean Quinoa Bowls with Roasted Fennel and Black-Eyed Peas | p. 149 |
The Peanut Noodle Bowls with Spicy Lime Tofu and Crisp Vegetables | p. 150 |
Millet Pilaf Bowls with Barbecue Tofu and Braised Collard Greens | p. 153 |
Korean Tempeh Bowls with Broccoli and Brown Rice | p. 154 |
Macro Bowls with Adzuki Beans and Miso-Glazed Kabocha Squash | p. 157 |
Green Goddess Bowls | p. 158 |
Sweet Potato Falafel Bowls with Freekeh Pilaf and Roasted Cauliflower | p. 161 |
Provençal Bowls with Lentil Salad and Herbed Cashew Cheese | p. 162 |
Greek Bowls with Lentil Keftedes and Cashew Tzatziki | p. 165 |
Coconut Kale and Lentil Bowls with Roasted Delicata Squash and Jasmine Rice | p. 166 |
Deli Bowls with Smashed Chickpea Salad | p. 169 |
Marrakech Bowls with Harissa-Roasted Vegetables and Bulgur Pilaf | p. 170 |
Skillets and Stovetop | p. 173 |
Golden Beet Risotto | p. 175 |
Roasted Zucchini Tacos with Corn and Tofu | p. 176 |
Rice, Beans, Tofu, and Greens | p. 181 |
Creamy Brown Rice with Shiitakes and Peas | p. 182 |
Spanish Quinoa with Tempeh Chorizo | p. 185 |
Balsamic-Glazed Tempeh and Vegetables over Soft Polenta | p. 186 |
Pudha with Spicy Sautéed Spinach | p. 189 |
Herbed Cauliflower Steaks with Lemon Caper Lentils | p. 190 |
Pasta and Broccoli Rabe with Creamy Roasted Red Pepper Sauce | p. 193 |
Creamy Curried Lentils and Quinoa | p. 194 |
Stuffed Collard Leaves with Pomegranate Dipping Sauce | p. 197 |
Kimchi Fried Rice | p. 198 |
Spinach and Gnocchi with White Beans | p. 201 |
Skillet Chili Mac | p. 202 |
Barley Risotto with Butternut Squash and Sage | p. 205 |
Aloo Gobi with Green Beans | p. 206 |
Coconut and Scallion Rice with Glazed Tofu and Bok Choy | p. 209 |
Dinner Toast with Savory Mushrooms, Chickpeas, and Greens | p. 210 |
Spicy Chickpea Quesadillas with Caramelized Onions | p. 213 |
Bakes | p. 215 |
Black Bean Enchiladas with Roasted Butternut Squash | p. 217 |
Home-Style Stuffed Shells | p. 218 |
Baked Milled Polenta with Spicy Red Lentil Marinara | p. 221 |
Stuffed Peppers with Farro, Herbs, and Tempeh Sausage | p. 222 |
Sweet Potato Nacho Fries | p. 225 |
Moroccan Sweet Potatoes | p. 226 |
Creamy Penne Primavera Bake | p. 229 |
Vegetable Harvest Pie with Tempeh | p. 230 |
Baked Potatoes with Lemon Garlic Broccolini and White Beans | p. 233 |
Spiced Lentil Tamale Pie | p. 234 |
Meal Plans | p. 237 |
About the Author | p. 240 |
Acknowledgments | p. 241 |
Index | p. 242 |