"the china study cookbook" + giveaway

I am so excited to share with you the revised and expanded edition of Leanne Campbell's The China Study Cookbook [Amazon].  This whole foods, plant-based cookbook is just fantastic! The photos are brand-new, the recipes have been revised, the format is simple and clean, the food tastes great and the recipes are easy and fast!

Basically, the perfect WFPB cookbook (Whole Foods, Plant-Based eating is eating whole foods exclusively, that are only plant-based. This means no oil or any processed ingredients)! I love it and I know that it would be a great asset to a lot of people.

As usual, don't take my word for it - let's look at some pictures and then I'll share a recipe with you to try for yourself - one that is a favorite of Leanne's kids (who are now adults, but they were kids once, too). I know that if you make that dish, it will show you just how terrific the recipes in the book are.

I'm not kidding when I tell you that I really love this book;  I had to try something in almost every category!

Let's start with this salad: Ensalada Azteca. It reminded me of Native Food's salad by the same name, but this one uses no oil and I love that! The flavors are perfect and the salad was very filling. This is a main dish salad that won't leave you feeling hungry.  I roasted the corn for the salad (I had a few extra minutes, and it's worth it), but otherwise, the recipe is pictured as written.

I then moved on to salad's complement: soup. This is the Peanut Kale Soup, and while the flavors were great and the recipe was quick and easy (and I used PB2 instead of peanut butter), my version doesn't look like the photo in the book. Regardless, we loved it and ate it all.

The next logical place to go is to a sandwich! To not disappoint,  I prepared this Roasted Veggie Sub. The sub features any of a number of Savory Sandwich Spreads (Golden Garden Mayonnaise, Aioli Sauce, Chipotle Sauce), here I have chosen the Aioli Sauce.

Since school has started again for the kids and me (we are all in college), this Asian Ginger Cabbage Salad was the perfect lunchbox meal. It was great at room temperature and it is full of good carbs, vegetables and protein. I loved this one for multiple reasons.

Baking WFPB means that the flour is whole grain and there is no added processed fat, like vegan butter or oil. These Potato Rolls, made with whole wheat pastry flour, were fabulous. They were fluffy, tender and delicious. I served them with the pasta that I made next...

For the family pasta meal, I opted for the Spaghetti with Tomato Coconut Sauce, and I am so glad I did. We've been a little burned out on regular tomato sauce here, so the spin with the coconut-cilantro was just what we needed.

Finally, I couldn't not make a sweet dish! I chose something that my daughter likes: Lemon Poppy Muffins. These had just the right amount of sweetness - not too much, not too little - and they were beautifully tart from the lemons. We enjoyed these with a cup of tea. So good!

As you can see, the recipes are varied and, even if you don't believe me when I say they tasted terrific, you can at least see that they look terrific! How about you try the following recipe from The China Study Cookbook - Revised and Expanded Edition?

I chose the Dominican Rice and Beans (p 207) to share with you? Why? Because Leanne says that this was one of her kids' favorite meals! Whatever kids say they love, has to be good all around, especially when one of those favorites is healthy, to boot! The recipe is from The China Study Cookbook - Revised and Expanded Edition by Leanne Campbell, and the recipe is shared with permission. Photo is by Nicole Axworthy.

After you peruse the recipe, make sure to enter the contest to win a copy of the book! US residents only, please. Contest ends Monday at midnight, September 10, 2018. Good luck!

DOMINICAN RICE AND BEANS

MAKES 6–8 SERVINGS

My sons, now 24 and 23, were raised on a plant-based diet, and if you ask them what their favorite meal is, they both immediately respond Dominican Rice and Beans, topped with fresh salad. The secret to this meal is to top the rice and beans with fresh salad and avocados, then drizzle with lemon juice and/or rice vinegar.

Rice and Beans

¼ cup diced onions

4 garlic cloves, minced

½ cup chopped green bell peppers

¼ cup chopped fresh cilantro

2 tablespoons vegetable broth

2 cups water

2 (15-ounce) cans beans of your choice (pinto, black, red, etc.), rinsed and drained

½ cup grated butternut squash

1½ tablespoons tomato paste

1 teaspoon salt

4 cups cooked brown rice, for serving

Salad

2 cups sliced lettuce

2 cups sliced cabbage

¾ cup sliced cucumber

¾ cup sliced beets

1 tomato, sliced

1 large avocado, pitted and sliced

3 tablespoons rice vinegar

3 tablespoons water

¼ teaspoon salt, plus more to taste

1. In a large saucepan, sauté onions, garlic, bell peppers, and cilantro in vegetable broth over medium-high heat until onions brown.

2. Add water, beans, and squash. Bring to a low simmer and cook, uncovered, for 10 minutes.

3. While the beans are cooking, prepare the salad. In a large salad bowl, toss together all ingredients. Set aside.

4. Once the beans cook, add tomato paste and salt. Taste and add more salt if needed. Cook for 2–3 more minutes. Remove from heat.

5. Serve beans over rice and top with salad.

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"the china study family cookbook" + giveaway

Ever since I earned my certificate in Whole Foods Plant Based nutrition, I've been excited about about WFPB cookbooks, and so when BenBella books approached me to review the new China Study Family cookbook, I couldn't resist. 

Del Sroufe has written his fair share of WFPB cookbooks, but I think this one is by far the best of the bunch. To make sure this book had recipes that were indeed family-friendly, I cooked up a few things:

First, I dug into the healthy portion of the book: salad. I made the Cobb Salad, and since it is so easy to customize it, this definitely falls into the family category. On top of being kid-friendly, it is cook-friendly, too. It was an easy recipe to put together. 

However, it is a Cobb Salad - meaning that it has multiple components - so I had to make the Mushroom "Bacon," which was actually easy,  and the "Buttermilk" Dressing, which had a reasonable amount of ingredients that are simply blended together. 

I added extra work for myself by seasoning and roasting the chickpeas alongside the mushrooms and roasting the corn in a dry pan (no oil needed) to bring out some of its sweet flavor. Extra work, yes, but I was in the kitchen anyway.

Then I decided to make one of the two frittatas in the book: Chilaquiles Frittata. 

This was another successful dish, one that the family really loved. The filling was easy, there is no crust (another easy) and the Queso Sauce and Corn Chips needed for the recipe were easy, too. I served it with salsa and extra garnishes.

A comment on the chips: they are great but I didn't use an entire recipe (of 12 tortillas made into chips) for this one dish, as the recipe indicates. I just filled up the pie pan with the crushed chips before mixing it with the filling. 

Then I made the Johnny Marzetti casserole, an Ohio favorite.

  

The Marzetti needed Cheese Sauce and Spicy Breakfast Patties. I really love the cheese sauce in this book and, in fact, have made both versions a few times now. 

The Spicy Breakfast Patties are made with millet and they worked beautifully and tasted great, too.

My verdict is that this book is one of the better WFPB books on the market; it is easy, relatively quick (it always take some time to cook from scratch) and everything I tried worked as it promised and tasted great. 

Because I loved the Cheese Sauce, I asked the publisher to be able to share that recipe with you and let you decide what you think. The recipe is below!

In addition, I am hosting a giveaway for the book! This one is open to US and Canada residents. Thank you BenBella! 

To enter for your chance to win just leave a comment and make sure I have a way to contact you. Contest ends July 31 and I will announce the winner in the post after the the 31st. Good luck!! 

Cheese Sauce

This healthy cheese sauce is perfect for both kids and grown-ups, alike. This is perfect for Nachos, Grilled Cheese or Mac and Cheese. (From The China Study Family Cookbook copyright © 2017 by Del Sroufe. Used by permission from BenBella Books, Inc.)

Makes about 2 1/2 cups

1 1/2 cups finely diced russet potatoes (about 1 medium potato)
1/4 cup finely diced red bell pepper
1/2 small yellow onion, diced
2 tablespoons raw cashews
2 tablespoons tahini
1 tablespoon fresh lemon juice
2 tablespoons nutritional yeast
2 tablespoons arrowroot powder
1 teaspoon sea salt, or to taste

1.      Combine the potato, bell pepper, onion, and cashews in a small saucepan and cover with water. Bring the water to a boil over high heat, reduce the heat to medium, and cook until the potatoes are very tender, about 10 minutes. Drain the vegetables, reserving 3/4 cup of the cooking water.
2.      Combine the potato mixture, reserved cooking water, tahini, lemon juice, nutritional yeast, arrowroot powder, and sea salt in a blender. Process on high until everything is smooth and creamy, about 3 minutes. Store the sauce in an airtight container in the refrigerator for up to 5 days.

pantry + brazilian black bean casserole

Baked casserole dishes are a fantastic way to have dinner on the table in a descent amount of time with a lot of hands off work. This recipe has about 10 minutes on the stove before it is assembled completely and placed in the oven to finish cooking. 

This dish is Pantry + and it is whole foods, using brown rice, beans and cabbage as the base of the meal. The cabbage serves as a delicious cooling accompaniment accented with roasted corn. 

This casserole is very flavorful thanks to the Latin all-purpose seasoning called, adobo, but here we will make our own. It really is a simple matter of combining a few spices to create a different flavor dimension. 

The casserole is rich and delicious and the salad is tangy and sweet, thanks to the roasted corn. All in all, it has all the flavor components of a great tasting meal: sour, sweet, salty, and spicy.

Brazilian Black Bean Casserole:

Equipment:

large oven-safe pot

blender

mandolin

oven

Pantry Ingredients:

Red pepper flakes

Jarred tomato

Black beans

White wine vinegar

Adobo

Fresh Ingredients:

Brown rice

Onion

Ginger

Thyme

Cabbage

Bell pepper

Frozen corn

First things first, let's make the adobo seasoning:

Either just mix together, or better, yet, blend the ingredients in a small blender to break up the oregano. If you have Mexican oregano, use that, but otherwise regular will work just as well. 

Using a large Dutch oven or just an oven safe pot with a lid (or use foil to seal the pot), cook the onions in a dry pan (use a lid to cover the pot to retain the moisture) until golden. Add the adobo and the tomatoes and mix well. Use an immersion blender or transfer the mixture to a standard blender and process until broken up. 

Add the rice, thyme, beans, spice and liquid, mix well, and cook in the oven tightly sealed until the rice is tender, about 1 hour. 

In the meantime, use a mandolin to finely shred the cabbage and mix it with roasted corn (roast the corn in the oven during the last 25 minutes of cooking), bell pepper and vinegar and set aside to meld flavors. 

This is scrumptious and very healthy since there is no oil used and it is made with whole foods.
This makes about 6 to 8 servings, so leftovers are terrific.

Brazilian Black Bean Casserole (a Pantry+ recipe)
Makes 6 to 8 servings
Pantry list is HERE.

1 medium onion, finely chopped
1 (15-ounce) can of diced tomatoes
2 tablespoons adobo seasoning (recipe for homemade HERE)
1/4 teaspoon red pepper flakes or 1 dried red chili
2 (15-ounce) cans black beans, liquid drained and reserved
Water, as needed
2 cups long grain brown rice
Sea salt

Salad:
1/2 small head cabbage, finely shredded
1 small green or red bell pepper, diced
1 cup roasted corn***
1 tablespoon white wine vinegar
1 teaspoon adobo seasoning

1. Preheat the oven to 350-degrees F. Heat a large dutch oven or large oven-safe pot over medium heat. Add the onion, cover and cook until golden brown, stirring occasionally. Add a tablespoon of water if the onion begins to stick. Add the tomato and the adobo seasoning.  Blend using an immersion blender or transfer to a standard blender. 
2. Add the drained bean water to a 4-cup measuring cup. Add enough water to reach 3 3/4 cups. Add the water mixture to the pot. Add the rice, red pepper flakes, beans and salt. Bring to boil and cover tightly with a lid or foil. Bake in the preheated oven until the rice is tender, about 1 hour. 
3. Salad: Combine the cabbage, bell pepper, corn, vinegar and adobo in a medium bowl. Taste and adjust seasoning with salt and black pepper or adobo. Set aside until needed.
4. Serve the casserole with the salad. Leftovers reheat well.  

*** Transfer the corn to a small baking sheet. Bake in the oven during the last 25 minutes of cooking of the casserole. 



© 2016 Copyright Zsu Dever. All rights reserved.

seitan shawirma

Before we get into this recipe, which happens to be an authentic Middle Eastern shawirma sandwich (based on Holy Land's recipe - which, unfortunately, uses animals), that features seitan marinated in spiced yogurt sauce before air-frying to perfection,

I want to formally announce the release my newest cookbook, Aquafaba [Amazon, B&N, Book Depository]. This book is all about making and utilizing bean water to make formerly egg-based creations, such as macarons, burgers, whipped topping, ice creams and dozens of other sweet and savory items.

A few noteworthy sites to visit:

To find the table of contents of Aquafaba, go HERE.
To find the blog tour for Aquafaba, go HERE.

Back to the wrap:

As I said above, this is a marinated seitan sandwich, but, of course, with my twist on it; I added air-fried potatoes, and, of course, the requisite pickles. You can jazz this up even more by adding lettuce, tomatoes and hot sauce.

To begin with, make the yogurt-based marinade and let your seitan sit for however long you like. Minimum is 30 minutes, but overnight is just fine. You can even use chickpeas in this recipe or just in the marinade - it makes terrific roasted chickpeas, which you can just eat alone or toss into wraps (like this one) or on salads.

When you are ready, just drain the seitan and air-fry it. If you don't have an air-fryer then bake it or saute it, but the air-fryer puts a nice crust on the seitan without drying it out.

Although I grouped the seitan pictures together (marinating the seitan and cooking it), because it makes sense visually, when it comes time to actually cook it (and you are using an air-fryer; if baking you can bake them at the same time), fry the potatoes first because they take longer. Just keep them warm.

The marinade acts as double duty. Once it is drained, mix it with the rest of the yogurt and season with salt and pepper. No waste and no extra sauce assembly required.

I love shawarma prepared in any way and this shawirma recipe is unique because of the marinade. It is a bit easier than other shawarma recipes and comes with a built in sauce. Not to mention delicious.

Seitan Shawirma 
Serves 4

Marinade:
1/4 cup unsweetened plain nondairy yogurt
1/4 cup fresh lemon juice
2 tablespoons tahini
1 tablespoon vegan worcestershire sauce
1/2 small onion, grated
6 garlic cloves, chopped
1 teaspoon garam masala
1/2 teaspoon sea salt
4 cups chopped seitan

Sauce:
6 tablespoons unsweetened plain nondairy yogurt
Black pepper

Other:
3 medium red or yellow potatoes, cut into 1/2-inch dice
Fresh lemon juice or oil spray
4 large tortilla wraps
Pickles

1. Marinade: Combine the yogurt, lemon juice, tahini, worcestershire, onion, garlic, garam masala and salt in a medium bowl. Whisk well to combine. Add the seitan and mix. Set aside to marinade at least 30 minutes or up to overnight. 
2. Bake the potatoes while the seitan is marinating. Transfer the potatoes to a bowl and spray with oil or drizzle with a teaspoon of lemon juice. Season with salt and pepper. Transfer to an air-fryer and bake for 15 minutes at 360-degrees and then another 10 minutes at 390-degrees. Stir or shake the basket every 10 minutes. Alternatively, bake the potatoes on a pre-heated 400-degree oven until tender and golden, about 40 minutes. 
3. Drain the seitan well, reserving the marinade. Transfer to the air-fryer basket and bake at 390-degrees F for 10 to 15 minutes. Stir after every 5 minutes. Alternatively, bake in a preheated 375-degree F oven for 30 minutes. 
4. Sauce: Combine the reserved marinade with the 6 tablespoons yogurt and season with salt and plenty of black pepper. Warm the tortillas.
5. Add potatoes to the tortilla, along with the seitan and a few slices of pickles. Roll up and serve with the sauce.


© 2016 Copyright Zsu Dever. All rights reserved.

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green pea toast with cayenne caramelized onions

We have all seen the new culinary favorite, toasts (which is really just an open-faced sandwich) and we have encountered the British favorite green pea spread, so why not combine the two?

Before I actually made a green pea spread I wasn't really sure what all the fuss of combining peas and mint was, but I understand now. The mint in no way overpowers the peas, and, in fact, complements its natural flavor - now I'm a believer.

You can actually forget the caramelized onions (but, really, why would you?) and add slices of avocado or toasted pine nuts or even salsa fresca (external link to a few of my sauces featured on Daily Dose of Art).

Whatever you feel doing, do it, but I'll let you in on a secret: this is a fantastic recipe to make in the middle of winter to bring back some of that summer feel. Frozen peas are perfect in this recipe and really lets the sun shine in.

I used my air-fryer (!!) to make the onions and they came out just right. I didn't even spray them with oil, just let the machine do its magic.

That little container in there cost me $6 from [AMAZON] and it isn't non-stick, which I love because Teflon is made with plastic. Besides, the pan that is actually sold for this machine costs $30+. I only wish it was stainless steel.

This recipe uses a whole bulb of garlic because roasted garlic is awesome! Cut the tips off the garlic and lightly smash them to easily remove the paper skin, that way your garlic will remain whole. The onions are cooked with balsamic vinegar to add even more sweetness to them.

Look at that pot of sunshine! Once you lightly cook them and puree them with the other fabulous ingredients, you have the makings of an amazing toast. Word of caution: please season the peas appropriately with salt; legumes need it to bring out their flavor.

Green Pea Toast with Cayenne Caramelized Onions 
Serves 4

Onions:
1 medium onion, thinly sliced
1 whole bulb garlic cloves, peeled
2 tablespoons balsamic vinegar
1 tablespoon water
1/8 to 1/4 teaspoon cayenne

Spread:
2 cups green peas (frozen is fine)
2 tablespoons almonds or sunflower seeds
1 garlic clove
1/4 cup mint leaves (not packed)
1 tablespoon white miso
1 to 2 tablespoons lemon juice
Sea salt and black pepper

2 (6-inch) baguettes
Oil spray

1. Combine the onions and garlic in an air-fryer pan and cook on 360-degrees for 10 minutes. Add the vinegar, stir well and cook for 10 more minutes, stirring halfway through. Add the water and cook until the onions and garlic are tender, another 5 to 10 minutes, stirring after every 5 minutes. Alternatively, cook the onions and garlic in the oven, covered, until tender, about 45 minutes, stirring every 10 minutes. Season with salt, black pepper and the cayenne. 
2. Combine the peas and enough water to cover in a medium saucepan. Bring to boil over medium heat and cook 3 to 4 minutes or until heated through and lightly cooked. Remove from the heat and drain. Set aside.
3. Add the garlic and almonds to a food processor and pulse until finely chopped. Add the reserved peas, mint, miso and lemon juice. Process until smooth. Season with salt and black pepper. 
4. If you are making toast, cut the baguettes in half and toast. If you are making appetizers, cut the baguettes into 1/2-inch thick slices on the diagonal and toast. In either case, spray with oil before toasting. 
5. Spread the toasts with the pea spread and top with the onions. Serve. 


© 2016 Copyright Zsu Dever. All rights reserved.

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