A Plant-Based Revolution Cookbook: Easy Guide to a Healthy Whole Food Plant Based Diet

By Michele Wallace and Dr. Robert Breakey

Transition easily to a plant-based diet with over 85 recipes and essential information for beginners.

When you choose a plant-based lifestyle, it is truly one of the best decisions you can make for your health, and as a bonus… the environment.

The Plant-Based Diet Revolution Cookbook is filled with mouthwatering recipes that will make it super easy for you to adopt to a whole-food, plant-based (WFPB) diet.

A WFPB diet is free of meat, dairy, eggs, fish, oil, and heavily processed foods. Whether you are exploring a new lifestyle, a new way of eating, or maybe your doctor encouraged you to start eating healthy, you will be glad you embarked on this way of eating. And you will feel the best you have ever felt with more energy than you’ve ever had.

You will uncover a variety of dishes made with ingredients you already have in your home. You will also discover my guide on how to get started eating healthy, guides on what not to eat, navigating with family and friends may not be aware of the benefits of a whole food plant-based diet, how to plan meals to make it easier for you, even how to enjoy a plant-based meal at restaurants. Inside you will also discover:

The advantage to eating plant-based ― Learn the wealth of benefits that others have learned with eating a whole food plant-based diet, how to set yourself up for success, and improving your overall health.
Beginner-friendly info―Lay the foundation for a lifetime of health and vitality with resources that are helpful for beginners and above. Includes cooking guides, charts, conversions, substitutions, grocery shopping, and easy to understand diet basics.
Whole Food Plant-Based Fundamentals―Guidance for how to stock your pantry with some basic ingredients plus definite must-haves. Quickly learn how to make simple and quick recipes using ingredients already in your kitchen, with some extras to make delicious meals.

• Language: English
• Publisher: A Plant-Based Revolution a division of Empowered, LLC
• Release date: Jun 20, 2021
• ISBN: 9781637954980

Book preview

A PLANT-BASED REVOLUTION COOKBOOK

Copyright © 2020 by Michele Wallace

All rights reserved.

ISBN eBook: 978-1-63795-498-0

US Copyright Office: TX008928068

PUBLISHED BY:

Empowered, LLC

www.aplantbasedrevolution.com

Legal Disclaimer

No part of this book or photos can be duplicated without approval.

Thank you for downloading this eBook. This book remains the copyrighted property of the author and Empowered LLC, and may not be redistributed to others for commercial or non-commercial purposes, given away, or shared. All material in this book including book name, authorship, company name, text, photos, etc. is the property of Empowered LLC. No part of this book, website, or photos can be duplicated without approval or written consent. If you enjoyed this book, please encourage your friends to download their own copy from their favorite authorized retailer or you can purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to your favorite eBook retailer and purchase your own copy. Thank you for respecting the hard work of this author.

Every effort has been made to ensure that the information in the book and on the website is accurate and complete. However, the author and the publisher do not warrant the accuracy of the information, text, and graphics contained within the book or on the website due to the rapidly changing nature of science, research, known and unknown facts, and the internet. The author and publisher do not hold any responsibility for errors, omissions, or contrary interpretation of the subject matter herein. The book and the website are presented solely for motivational and informational purposes.

The recipes provided in the book or on the website are for informational purposes only and are not intended to provide dietary advice. A medical practitioner should be consulted before making any changed in the diet. Additionally, recipes, cooking times may require adjustments depending on the age and quality of appliances and the altitude of where you live. Readers are strongly urged to take all precautions to ensure ingredients are fully cooked to avoid the dangers of foodborne illnesses. The recipes and suggestions provided in the book or on the website are solely the opinions of the author. The author and the publisher will not be responsible for any damages resulting in our reliance on the nutritional information. The nutritional information for recipes contained on the website is provided for informational purposes only. This information is based on the specific brands, ingredients, and measurements used to make the recipe, and therefore the nutritional information is an estimate and provided for informational purposes only. It is in no way intended to be a guarantee of the actual nutritional value of the recipe made in the reader’s home. Different brands will have different nutritional values. The best method to obtain an accurate count of the nutritional value in the recipe is to calculate the information with your specific brands, ingredients, and measurements.

eab:20210503

The success of A Plant-Based Revolution Cookbook could not be possible without the help of so many people.

Jeff, you are the love of my life and the most loving, supportive, encouraging, and understanding man a woman could ever ask for. You encouraged me to follow my dreams and I cannot thank you enough for your never-ending belief and love. We started this journey together to be healthier and I am excited to see where this path leads us. I am so glad you loved all of the recipes I created over this last year— Okay—with the exception of one.

Anthony and Jennifer, my children, and grandchildren, Bobby, Emma, and Claire, you were my cheerleaders and helped to make my book a reality. You are one of the reasons I wrote this cookbook so it can be passed down for future generations. Together all of us will help to create a healthier way to eat.

My sister Barbara, and my niece Alex, I cannot even begin to say thank you enough. I will never forget all the endless telephone calls and texts and appreciate your help, suggestions, and recommendations. Trying some of my recipes and contributing your input made a tremendous difference in helping to make this come to fruition.

Many thanks to Dr. Robert Breakey, MD, for your counsel and mentoring as I navigated through so much notable and intriguing information. I could not have done this without you. I feel blessed to have you as my doctor. Your guidance and assistance have been appreciated more than you know.

Cecelia, my dear friend, your never-ending support, and bouncing ideas off you were invaluable in creating A Plant-Based Revolution. I cherish our many years of friendship.

I want to thank God and my strong faith that helped me pursue my goal of writing A Plant-Based Revolution. I began this journey a few years ago and I have never felt healthier in my entire life. I want the same for everyone who reads this book.

Blessings,

As I write this, we are in the early stages of the most severe global pandemic that humanity has seen in over 100 years. It is now more important than ever that people everywhere find resources that will help them to support their immune function, prevent or reverse chronic diseases, and support the health of our planet.

Overwhelming evidence now demonstrates that a whole food plant-based lifestyle, along with at least a half-hour of daily exercise, 7 to 8 hours of sleep, maintaining social connectedness, and avoiding smoking are the best ways to accomplish all of these goals both as individuals and as a society.

In her well-presented cookbook, Michele provides an excellent review of the Why for this and then goes on to offer dozens of tasty recipes that are as easy to make as they are nutritious. As people everywhere are learning of the amazing benefits and the boost to their vitality that are available once they adopt a whole food plant-based lifestyle, their very next question is but How do I do this?

If you are one of these people, Michele’s cookbook provides a great place to start and then goes on to offer excellent resources for you to explore as you are ready to learn more. I want to thank Michele for pulling together this new resource that I will be able to offer my patients and friends when they are ready to make lifestyle changes that will help them in taking charge of their health.

Please enjoy your journey to health, vitality, and great eating with the cookbook you are holding as a valuable resource along your way!

ACKNOWLEDGMENTS

FOREWORD

PART ONE

Introduction

Chapter 1: Eating for a Healthier New You

Chapter 2: Where to Begin

Chapter 3: Transitioning to a Healthier Diet

Chapter 4: Other Considerations

Chapter 5: Stocking Your Pantry, Charts, and Conversion Tables

Chapter 6: Batch Cooking

Chapter 7: Substitutions

PART TWO

Chapter 8: Recipes

Healthy Breakfasts

Berry Breakfast Smoothie

Mixed Berry Smoothie Bowl

Avocado Grande

Spiced Pancakes

Breakfast Casserole

Zucchini Fritter Cakes

Cookie Dough Breakfast Scoops

Hash Brown Breakfast Wrap

Almonds, Berries & Vanilla Granola

Major Munch

Lime Tortilla Chips

Guacamole Olé

Candied Harvest Pumpkin Seeds

Teriyaki Asian Wings

Salute to Hummus

Basic Recipe

Lemon

Roasted Red Pepper

Avocado

Pumpkin

Cucumber Sushi

Apple Oatmeal Soft Cookies

Muffins & Breads

Coconut Biscuits

Sweet Potato Tortillas

Yukon Gold Tortillas

Whole Wheat Tortillas

Pumpkin Chocolate Chip Muffins

Apple Orchard Muffins

Lemon Poppyseed Bread

Burgers, Wraps & More

Sloppy Joes

The Mitten Burger

Grilled Portobello Mushroom Burger

Sweet Potato Burrito

Veggies in a Blanket

Stuffed Onion Veggie Burger

Spicy Lettuce Wraps

Charlie No Tuna Tuna Sandwiches

Garden Party Salads

Asparagus and Broccoli Walnut Salad

Tangy Potato Salad

Pasta Fiesta

Cranberry Apple Quinoa Salad

9 Layer Mexican Salad

Mediterranean Tabbouleh Salad

Tropical Fruit Salad

Garden Delight Salad

Lettuce Cups

Soup Medley

Sweet Potato Chili

Armenian Lemon Rice Soup

Creamy Potato Chowder

Dreamy Pumpkin Pie Bisque

Vegetable Corn Chowder

Tuscan Bean Soup

Wild Rice Soup – Instant Pot

Traverse City Cherry Chili

Main Cuisine

Eggplant Parmesan

Burrito Zucchini Boats

Buddha Bowl

Creamy Mac & Cheese

Beans -n- Rice Medley

Irresistible Mushroom Stroganoff

Red Bulgur Meat Balls

Vegetable Stir Fry

The Sides Have It

Agave Dijon Mini Cabbages

Mango Rice

Parmesan Carrot Fries

Lemon Dill Potato Cassoulet

Put the Lime in The Coconut

Motown Baked Beans

Grandma’s Applesauce

Grilled Pineapple

Decadent Desserts

A Scoop of Heaven Nice Cream

Basic Recipe

Vanilla Nice Cream

Strawberry Nice Cream

Cherry Amaretto Nice Cream

Cherry Chocolate Chip Nice Cream

Blueberry Nice Cream

Mango Nice Cream

Key West Key Lime Pie de Crème

Mini Fruit Tarts Jubilee

No-Bake Blueberry Coconut Bites

Chocolate Chip Cookies

Cherry Vanilla Delight Bars

Fruit and Almond Vanilla Bars

Extra Goodies

For Our Furry Friends

Pumpkin Dog Biscuits

Apple Cinnamon Dog Treats

Parmesan Cheese

Creamy Cheese Sauce

Mozzarella Stretchy Cheese

Italian Seasoning

Grandma’s No Canning Pickles

Pumpkin Pasta Sauce

Marinara Sauce

Vinaigrette Dressings

Blueberry Vanilla Balsamic Vinegar

Apple Dijon Vinaigrette

Lemon Mango Vinaigrette

Champagne Pear Dijon Vinaigrette

Creamy Sour Cream

Cashew Sour Cream

Basil Gourmet Finishing Salt

ABOUT MICHELE

MY JOURNEY

RESOURCES

Congratulations! You’ve taken your first step in starting your whole food plant-based journey. Following a whole food plant-based diet has changed my life tremendously. It is my hope for you to experience all the wonderful benefits that many others including myself, have had following a plant-based diet. You may be brand new to this new way of eating, or even familiar with it. Either way, the information will be valuable.

Since plant-based foods have become more popular due to the rise of the Impossible Burger and Beyond Meat, people’s curiosity has increased as to what plant-based foods are all about. Eating plant-based means eating healthy, whole plant foods that are nutrient-dense, meaning they have a high nutrient content for the number of calories they contain. This translates to food that is high in nutrients but low in calories.

I have been eating plant-based since 2018 and I was glad I made the transition. Most people do not realize these nutrient-dense plant-based foods contain protein, vitamins, minerals, complex carbohydrates, processed fiber, and healthy fats. A few examples would be fruits and vegetables, whole grains, peas, legumes, and nuts. Legumes and nuts are an excellent source of high-quality protein for those who embark on a whole food plant-based diet.

This collection includes new creations, plus some tried-and-true recipes that have been favorites for many people for years and have been transformed into plant-based foods, which are so much healthier. This book grew directly out of my own personal desire to become healthier and to share the information I learned to help guide others. Above all, I wanted to help make plant-based eating easy and delicious for everyone. It is my hope that A Plant-Based Revolution Cookbook will be a great resource for everyone whether you are working outside the home, a stay-at-home mom raising children, or just trying to find your way to eating healthier.

So, as you travel down this path, you will find that cooking can be enjoyable, fun, and a new way of life. To me, cooking is not just a hobby, but a love for creating and sharing recipes with everyone. Will you make mistakes? Absolutely, and it’s