Table of Contents
Foreword Rich Roll ix
Introduction 1
Part 1 The Prep Work 9
Chapter 1 Plant-Based Nutrition in a Nutshell 10
Chapter 2 Your Plant-Based Kitchen 22
Part 2 Recipes & Meal Plans 41
Chapter 3 Morning Meals to Motivate & Power Your Day 42
Savory Oatmeal 44
Slow-Cooker Brown Rice Porridge 46
Slow-Cooker Coconut-Matcha Brown Rice 47
Baked Deep-Dish Apple Pancake 48
Almond Butter-Banana Pancakes or Waffles 49
Vegan-Edge Waffles 51
Nut Butter & Jelly Breakfast Cookies 52
Savory Rosemary-Black Pepper Scones 53
Blueberry Scones 54
Breakfast Hummus on Toast 56
Pan con Tomate 57
Crazy Mixed-Up Nut Butter on Toast 57
Avocado Toast 58
Rise & Shine Salad 60
The Daily Grinder 61
Shiitake Bakin' 62
Tempeh Breakfast Sausage 63
Breakfast Tofu 65
Easy Bean Burritos 67
Breakfast Tofu Burritos 69
Chickpea Quiche 70
Harissa Baked Tofu 71
Chapter 4 Dinners & Hearty Meals to Fuel & Aid Recovery 72
Hearty Veggie Hoagies 74
BLAT (Bakin', Lettuce, Avocado & Tomato) Pitas 77
Loaded Spaghetti Squash 78
One-Pot Pasta 80
Pasta Marinara with Spicy Italian Bean Balls 81
Lentil-Mushroom No-Meat Pasta (Bolognese) 84
Simplified Spinach-Mushroom Lasagna 87
BLUEPRINT: Lifesaving Bowl 88
Buddha Bowl 89
Jerk Kidney Beans 90
Chickpea "Polenta" Stew 91
BLUEPRINT: Better than Takeout Curry 92
BLUEPRINT: Sheet-Pan Meals (Roasted Veggies and Tofu) 95
Pineapple-Black Bean Bowls with Roasted Veggies 96
Pinto Bean & Greens Enchilada Casserole 97
BLUEPRINT: A Grain, a Green & a Bean 98
Peanut Butter Tempeh 104
Naked Samosa Burgers 105
Thanksgiving Burgers 106
Spicy Black Bean & Beet Burgers 108
Nut-Crusted Tofu 111
Anti-Inflammatory Miso Soup 112
"Don't Waste the Good Stuff" Squash Soup 113
Garlicky Rosemary Potato Soup 114
Almost Instant Ramen 116
Roasted Red Pepper Mac & Cheese 117
Black-Eyed Pea & Collard Stew with Spicy Tahini 119
Basic Dal 121
Caribbean Coconut Collards & Sweet Potatoes 122
Beet Bourguignon (Beet & Lentil Stew) 125
French Onion Stew with Mushrooms 126
Wraps & Leftovers: Quick Fuel for Everyday Activity 127
Chapter 5 Get Your Greens: Salads & Dressings 129
Strawberry-Pistachio Salad 131
BLUEPRINT: Classic Kale Salad 132
Confetti Quinoa Salad 135
Winter Sunshine Salad 136
Greek Chopped Salad 139
Vietnamese Veggie & Rice Noodle Salad 140
Smoky Potato Salad over Greens 143
BLUEPRINT: Homemade Salad Dressing 144
Green on Greens Dressing 145
Lemon-Tahini Dressing 146
Mango-Orange Dressing 147
Roasted Garlic Dressing 148
Lemon-Thyme Dressing 149
Lime-Cumin Dressing 150
Creamy Avocado-Lime Dressing 151
You Won't Believe It's Cashew Ranch Dressing 152
Classic French Vinaigrette 153
Maple-Dijon Dressing 154
Blueberry-Walnut Vinaigrette 155
Creamy Herbed Hemp Dressing 156
Chapter 6 Small Plates & Sides 157
Tahini Green Beans 158
Lemony Steamed Kale with Olives 161
Zucchini "Parmesan" 162
Cashew Creamed Kale 163
Colcannon 164
BLUEPRINT: Pakoras 165
Cumin-Citrus Roasted Carrots 166
Potato-Stuffed Portobellos 169
Baked Tempeh Nuggets 170
Sesame-Turmeric Oven Fries 173
Slow-Cooker Refried Beans 174
Ugly Veggie Mash 175
Orzo "Risotto" 176
Baked Brown Rice Risotto with Sunflower Seeds 177
Olive-Chickpea Waffles 178
Quinoa Primavera 181
Farro Tabbouleh 182
Provençal Potato Gratin 184
Chapter 7 Fuel & Recovery: Real Food for Before, During & After Workouts 185
Switchel: The Original Sports Drink 188
Lemon-Lime Electrolyte Drink 189
Switchel Mocktails 189
Switchel Sports Drinks with Juice 190
Cucumber-Lime Electrolyte Drink 192
Cranberry-Citrus Electrolyte Drink 193
Miso-Maple Electrolyte "Broth" 194
Umeboshi Electrolyte Drink 195
BLUEPRINT: 15 Flavored Protein Powders 196
Frozen Matcha Latte 199
Margarita Recovery Drink 200
Bulked-Up Smoothie 201
Lean Green Smoothie 202
Matt's Kid-Friendly Everyday Double Berry Banana Smoothie 203
Fun Ways to Garnish Your Smoothies 204
Tropical Vacation Recovery Smoothie 206
Ban the Bloat Dandelion-Pineapple Smoothie 208
V9 209
Better than Bone Broth 210
Piña Colada-Almond Butter 213
Sesame-Tamari Portable Puce Balls 214
Green Energy Bites 215
Strawberry Shortcake Rice Bites 216
Calorie Bomb Cookies 219
Chocolate-Coconut-Pecan Chewy Bars 220
Chapter 8 Flavor Boosts (Spice Blends, Sauces & Other Tasty Add-Ons) 221
Garam Masala 223
Italian Spices 224
Jerk Spices 225
Taco Seasoning 226
Harissa 227
Spring All-Purpose Seasoning 228
Fall & Winter All-Purpose Seasoning 229
Korean Tahini BBQ Sauce 230
Miso Gravy 231
B-Savory Sauce & Marinade 232
Vegan Basil Pesto 233
Chimichurri 234
Cilantro-Coconut Pesto 235
Cashew Cream 236
Cashew Queso 237
Marinated Tofu Feta 238
Cashew Tzatziki 239
Quick Pickled Onions 240
Spicy Pickled Carrots 241
Minimalist Guacamole 242
Chipotle-Pumpkin Seed Salsa 243
Pineapple Salsa 244
Beer "Cheese" Dip 245
Spanish Red Pepper Spread (Romesco) 246
Emergency Vegan Shakin' Bits 247
Chapter 9 Double-Duty Desserts: Sweets That Work for Your Body 248
Basic Vanilla Chia Pudding 249
Banana Cream Chia Pudding Parfaits 250
Mango Sticky Rice 252
Sweet Red Beans 253
Pineapple Soft-Serve 254
Two-Ingredient Peanut Butter Fudge 255
Two-Minute Turtles 257
No-Bake Mocha Cheesecake 258
Chocolate Lava Mug Cake 260
Triple Chocolate Icebox Cake 261
Black Sesame-Ginger Quick Bread 262
Chapter 10 Meal Planning: Making These Recipes Work in Your Real Life 263
Acknowledgments 268
Index 270
About the Authors 276