Simply Delicious Vegan , livre ebook

ABRAMS BOOKS - Shoemaker Caitlin Shoemaker

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251 pages

English

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Caitlin Shoemaker shares plant-based, recipes that maximize health and flavor and fit into any budget Caitlin Shoemaker, vegan and health-world influencer and creator of the blog From My Bowl, shares the laid-back kitchen magic of her simple, flavorful recipes. Simply Delicious Vegan proves that unprocessed, plant-based food doesn't have to be expensive, complicated, or boring-and even better, it can make you feel (and look) your absolute best. Complete with personal tips for creating a glowingly healthy and happier life, this book offers 100 recipes that check every box and fit easily into real life. Gluten-free, oil-free, and refined sugar-free, Simply Delicious Vegan will help you feel energized and centered.

Informations

Publié par	ABRAMS BOOKS
Date de parution	08 décembre 2020
Nombre de lectures	2
EAN13	9781647001742
Langue	English
Poids de l'ouvrage	4 Mo

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giant green bowls

To anyone who purchases this book, or receives it as a gift. May you always be inspired by, gravitate toward, and play with plant-based food. And to tahini, because it s an underrated ingredient and I think more people should like it.

pumpkin spice date bites
contents
INTRODUCTION
MY WHOLE-FOOD VEGAN PANTRY STAPLES
TRIED-AND-TRUE GADGETS AND GIZMOS
WHAT THE HECK IS THAT?
SWITCHING THINGS UP
HOW TO COOK WITHOUT OIL
1 | waking up
HOW TO HAVE THE BEST MORNING EVER (ACCORDING TO ME)
2 | brunch (aka the best meal of the day)
HOW TO MAKE YOUR FOOD LOOK AS PRETTY AS YOU
3 | for slurping
4 | salads and slaws
5 | grab and go
LOW-WASTE KITCHEN HACKS
6 | extra crispy
7 | quick and cozy
8 | super-quick fixes
9 | marvelous mains
EAT PLANTS, SAVE MONEY
10 | dessert, please!
11 | let s get saucy
INDEX OF SEARCHABLE TERMS
ACKNOWLEDGMENTS
introduction
Hey there! I m Caitlin-blogger, vlogger, photographer, yoga enthusiast, chill acoustic music-lover, and all-around plant obsessive. As in, I eat plants. A lot of them. For the past three years, I ve been cooking, writing, styling, photographing, and making videos to share the power of plant-based food with my audiences on Instagram, YouTube, and my blog, From My Bowl .
I ve made it my mission to prove that unprocessed, whole-plant vegan food doesn t have to be bland, expensive, complicated, or time-consuming-because I know that I feel my best when I eat a plant-based diet.
I was raised as a vegetarian and ate a lot of fruits and veggies growing up, but I also enjoyed more than my fair share of sugary treats, mock meats, and packaged foods with additives and unpronounceable ingredients. Not to mention eggs and dairy, my favorite foods at the time.
Once I realized that the things I put in my body were directly affecting how I looked and felt, I decided to take a closer look at what I was eating. I ve always struggled with skin problems, and to be honest, I just didn t feel like my best self. I was interested in plant-based food (thanks to all the beautiful vegan Instagram accounts I followed), but saw veganism as more of a diet than a long-term lifestyle. Carrots and hummus are great and all, but how could I possibly give up my ooey-gooey cheese pizza, eggs over easy, and late-night ice cream? (Spoiler alert: You don t have to.) After watching a few documentaries (like Forks Over Knives and Earthlings ) and learning that the factory farm systems producing dairy and eggs were just as harmful as the meat industry, I realized that a vegan diet could be beneficial not only to my health, but to the health of the planet and all of my furry animal friends. I wanted to go vegan immediately, but I was nervous! I told myself I only had to try it for a week. After seeing how easy it was on the first day , I knew it would be my long-term lifestyle.
Since then, I ve been committed to food that is:
Whole plant-based: Every single bite is full of amazing, straight-from-the-ground nutrition. That includes fruits, vegetables, grains, legumes, seeds, and nuts in their least processed state. Just the way nature intended!
Gluten-free: This isn t a requirement for vegans, but I personally feel better when I limit the amount of gluten in my diet. I m still a sucker for a chewy piece of sourdough or fluffy plant-based pizza crust, but that s more of a special-occasion thing.
Refined sugar-free: It s no secret that refined sugar is no good for your health and can contribute to both minor issues (skin outbreaks, weight gain, lack of energy) as well as chronic conditions like diabetes, heart disease, and even cancer. Instead, my recipes use unrefined sweeteners like dates, coconut sugar, and maple syrup-these are pretty easy swaps, and go down just as sweet.
Oil-free: One of the most interesting things I read about when I was researching a vegan diet is that oils are technically a refined food, and that a lot of a plant s nutrition is lost during processing. As a result, I developed some simple hacks to transition to completely oil-free cooking.
I felt a major shift after switching to this way of eating. I was energized, so comfortable in my skin, and so liberated from those restrictive eating habits and poor body image I'd developed in my teens. There was just one problem: It was really hard to find recipes that fit the requirements above but also tasted . . . not like rabbit food? I love my health, but I also love tasty food-who doesn t? So off I went to the kitchen, determined to make plants taste just as delicious as my comforting childhood favorites. That s pretty much how From My Bowl was born.
I ve been cooking up a storm ever since, and this book is a natural progression of my plant-based mission. I ve posted thousands of Instagram photos, uploaded hundreds of YouTube videos, and shared plenty of recipes with my audience on the internet. So I think it s about time that I (politely) sneak my way into your physical kitchen with this book, and show you just how easy, fun, and satisfying plants can be!
I totally get how overwhelming healthy eating can seem-between the adaptogenic lattes and twenty-ingredient morning smoothies, it can sometimes feel impossible to make, eat, afford, and enjoy food at all! But trust me: I m not about that life. You can make yummy, nourishing food with no more than a few simple ingredients, a pot or two, and twenty to thirty minutes, whether you re throwing together a super-quick meal like Coconut Mango Muesli ( this page ) or Chimichurri Quinoa Salad ( this page ), or taking it up a notch for brunch or dinner with Zucchini Bread Pancakes ( this page ) or Spaghetti Squash Lasagna Boats ( this page ).
Just like my personal diet, all of the recipes in this book:
are free of the ingredients that don t make me feel my best (animal products, sugar, gluten, and oil);
work for a tight budget and a busy schedule ; and
go really, really big on flavor , borrowing characteristics of some of my favorite comforting dishes-but still celebrate plants.
And that, my friends, is what Simply Delicious Vegan is all about. So let s head into the kitchen, get cooking, and most importantly, have fun!
my whole-food vegan pantry staples
If a cookbook doesn t come with a pantry staples list, is it really a cookbook? Here s the deal: I m going to keep this relatively short and sweet. But a little savory, too, of course. Below are some of the ingredients I always keep stocked in my pantry and spice cabinet. All of them come up in this book to some degree, but that doesn t mean you have to have everything on hand, all the time. Do what works for you, and always shop within your budget-I ll talk a little more about that later!
GRAINS AND LEGUMES
Quinoa
Brown rice (short-grain and regular)
White rice
Gluten-free pasta
Dried beans (any variety)
Dried brown lentils
Canned white beans and chickpeas (for emergencies!)
BAKING SUPPLIES
Brown rice flour
Chickpea flour
Almond flour
Oats (quick-cooking and rolled)
Arrowroot powder
SWEETENERS
Maple syrup
Coconut sugar
Medjool dates
SPICES AND MORE
Smoked paprika
Garlic powder
Onion powder
Cumin
Cayenne pepper
Nutritional yeast
Black peppercorns
Pink Himalayan salt
Vanilla extract
IN THE FRIDGE/FREEZER
Low-sodium tamari (organic when possible)
Vegetable bouillon (for veggie broth)
Nondairy milk
Leafy greens
Seasonal produce
Gluten-free sourdough bread
Frozen berries
ON THE COUNTER
Garlic
Yellow and red onions
Sweet and regular potatoes
Seasonal fruit
Bananas
FRESH HERBS (GROW YOUR OWN!)
Rosemary
Thyme
Basil
NUTS, SEEDS, ETC *
Almond butter
Peanut butter
Tahini
Raw cashews
Pumpkin seeds
Ground flaxseed
Hemp hearts
Assorted nuts (unsalted, raw, and organic, when possible)
* If you have the fridge space, I highly recommend storing your nuts and seeds in the fridge. It extends their shelf life considerably and prevents them from going rancid-plus it makes them crunchier!

lemon poppy seed granola
tried-and-true gadgets and gizmos
A well-stocked pantry is of practically no use if you don t have the proper tools. Well, unless you want to eat literal whole fruits and vegetables . . . Here are my top kitchen tools, all of which you will need for this cookbook. But if I could recommend only five tools to you, they d be a good chef s knife, a large cutting board, an adjustable mandoline, a set of nonstick pots and pans, and some reusable silicone baking mats. I use each of these every day, and can t imagine my kitchen without them.
FOR PREPPING
Large wood cutting board
Chef s knife (you only need one good one!)
Knife sharpener
Mandoline
Vegetable peeler
Measuring cups and spoons
Food scale
FOR COOKING
Nonstick pots and pans
Pot with a steamer basket
Large fine-mesh strainer
Wooden cooking utensils
Big and small spatulas
Whisk
FOR BAKING
Baking sheet
Reusable silicone mats
Unbleached parchment paper
Cooling rack
Loaf pan
APPLIANCES
Good-quality high-speed blender, preferably with a tamper
Air fryer
Instant Pot or other electric pressure cooker
FOR FUNSIES
Silicone muffin tin
Silicone popsicle molds
Silicone donut pan
what the heck is that?
If you re new to the world of plant-based, gluten-free, or refined sugar-free eating, first of all . . . welcome! Second of all, please don t panic. There are probably going to be some ingredients in here that you ve never heard of before, but the good news is that you can get most of them in your grocery store-you ve probably just never looked for them before! Following are a few of my favorites.
Nutritional yeast: Informally called nooch, this fortified yeast has an umami-rich, cheesy flavor that pretty much all vegans know and love as a cheese substitute. No, it s not baker s yeast, and yes, you can eat it straight out of the package. It s an acquired taste, but once you try it, you may or may not refer to it as gold crack afterward. You can also