دانلود کتاب 30-Minute Whole-Food, Plant-Based Cookbook: Easy Recipes With No Salt, Oil, or Refined Sugar

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Title Page
Copyright
Dedication
Contents
Introduction
CHAPTER 1: WHOLE-FOOD, PLANT-BASED MADE EASY
CHAPTER 2: BREAKFASTS AND SMOOTHIES
Strawberry-Banana Smoothie
Mango Green Smoothie
Toast 3 Ways
Apple-Cinnamon French Toast Bake
Chocolate Chip Cookie Oatmeal
Sweet Potato and Apple Breakfast Bowl with Maple-Tahini Sauce
Simple Tofu Scramble
Breakfast Potatoes
Chickpea Country Gravy
Creamy Corn Grits with Kale and Mushrooms
CHAPTER 3: SNACKS
WFPB Dippers
White Bean Dip 3 Ways
Oil-Free Hummus
Pico de Gallo & Guacamole
Vanilla-Cinnamon Fruit Cocktail
Skillet Cauliflower Bites
Date Balls
Oatmeal Granola Bar Bites
Vegetable Ranch Pita Pizzas
Skillet Spinach and Artichoke Dip
CHAPTER 4: SALADS AND HANDHELDS
Beet, Cabbage, and Black Bean Salad
Kale with Creamy Garlic-Dijon Dressing
Farro Salad with Italian Vinaigrette
Cobb Salad with Tangy Red-Wine Vinaigrette
Bulgur Lettuce Cups
Spinach Salad with Sweet Smoky Dressing
MLAT (Mushroom, Lettuce, Avocado, Tomato Sandwich)
Sweet Potato and Black Bean Quesadillas
Baja-Style Tacos
Raw Vegetable Hummus Wraps
Black Bean Burgers
Portabella Mushroom Sandwiches with Pesto “Ricotta”
CHAPTER 5: SOUPS AND STEWS
Soy Curl Noodle Soup
Miso Noodle Soup with Shiitake Mushrooms
Weeknight Tomato Soup
Black Bean Soup
White Jackfruit Chili
Bean and Bulgur Chili
Summer Vegetable Minestrone
Potato, Carrot, and Mushroom Stew
Savory Pumpkin Bisque
Lentil Soup
Creamy Corn Chowder
Vegetable Goulash
CHAPTER 6: MAINS
Quinoa Super Bowl
Lentil Bolognese
Enchiladas
Freekeh Pizza Skillet
Pasta Carbonara
Sloppy Joes
Barbecue Jackfruit Sandwiches
Potato Queso Bowl
Brown Rice Noodle Bowl
Broccoli and Mushroom Stir-Fry
Beans and Greens Skillet Dinner
Sweet Potato and Chickpea Curry
CHAPTER 7: DESSERTS
Sweet Potato and Chocolate Pudding
Chocolate Chip Oat Cookies
Molasses-Ginger Oat Cookie Balls
Peanut Butter Oat Cookies
Apple-Oat Crisp
Caramel-Coconut Frosted Brownies
Yogurt Parfait 2 Ways
Blueberry-Lime Sorbet
Milk Shakes with Chocolate Sauce
Nice Cream
Zabaglione Cashew Cream
Poached Pears
Pumpkin Spice Rice Pudding
Tiramisu
CHAPTER 8: STAPLES
All-Purpose Spice Blends
Hemp Heart “Parmesan”
Homemade Barbecue Sauce & Ketchup
Tahini-Maple Granola
Tofu “Ricotta”
Fruit-Chia Jam
Smoky Mushrooms
Homemade Beans
Perfect Baked Tofu
Potato Wedges
Quick Spelt Bread
Perfect Marinara Sauce
Measurement Conversions
References
Acknowledgments
About the Author