Synopsis
The 21-Day Plant-Based Challenge: 3 Weeks of Menus, Recipes and Tips to Explore a Plant-Based Lifestyle One Bite at a Time is the perfect addition to your kitchen. The theme of the 2018 edition is Set It and Forget It. One of the biggest challenges we all face when it comes to eating healthfully is lack of time. That is why this cookbook shows you how to prepare plant-based meals FAST. To do that we included: • Great ideas for prep-ahead or quick-to-assemble lunches you can take to work. • Dinner recipes that use an electric pressure cooker. You can come home, wind down from a long day and catch up with your family while your plant-based meal ‘cooks itself’ in under one hour. • Batch cooking instructions for beans and whole grains using an electric pressure cooker. For those who do not own an electric pressure cooker, we also show how to prepare the same meals on the stovetop. This cookbook is organized into 3 weeks, each featuring its own international theme around different whole grains, starchy vegetables and legumes: Week 1: Latin American Cuisine—Quinoa, Potato, Black Bean Week 2: Mediterranean Cuisine —Wheat (with gluten-free swaps), Butternut Squash, Chickpea Week 3: Asian Cuisine—Rice, Lentil, Soybean Here are some of the innovative recipes you will find inside: • Butternut Squash Risotto • Steamed Vegetable Dumplings • Sunday Morning Smoked Tofu Benedict • Thai Peanut Noodles • Un-layered Lasagna • Vegan BLTA The book also includes a full listing of oil-free condiments, dressings and sauces, plus weekly salad, soup and sandwich ideas. You can either follow the structure of the cookbook or ‘mix and match’ according to your personal taste and dietary preferences. With the 21-Day Plant-Based Challenge recipe book, you have everything you need to explore a plant-based lifestyle one bite at a time!
About the Author
About Rosane Oliveira Rosane Oliveira, DVM, PhD is Founding Director of the Integrative Medicine program and Adjunct Assistant Professor of Public Health Sciences at the School of Medicine at the University of California Davis. She has over 20 years of scientific experience in genetic research with a special interest in nutritional genomics, which explores the interplay between diet and genes and investigates how nutrition influences health and longevity. As a molecular geneticist, Dr. Oliveira has done studies in fields ranging from molecular epidemiology of infectious diseases, microorganism resistance to drugs and cancer initiation and progression. She is currently involved in the Quantified Self international collaboration and conducting a comprehensive nutritional genomics study comparing the nutrition and lifestyle choices of herself and her identical twin sister. Every year in November, Dr. Oliveira coaches tens of thousands of people around the world on how to successfully adopt and maintain a whole food, plant-based lifestyle by hosting a 21-Day Plant-Based Challenge. She is the creator of Bite-Sized, a new program designed to teach people how to implement lasting habit change. She also writes about health and nutrition every week on the UC Davis Integrative Medicine’s popular blog and teaches lifestyle medicine to medical students at UC Davis. Dr. Oliveira became a vegetarian in 1988 and has followed a whole food, plant-based diet since 2008. She is a native of Rio de Janeiro, Brazil and has lived in the US since 2003 and in Davis, California since 2011. Follow Dr. Oliveira on Facebook at @DrRosane, Twitter at @DrRosane, and Instagram at @dr_rosane. Bite-Sized http://bite-sized.com UC Davis Integrative Medicine http://ucdim.com
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