Mia Syn - Mostly Plant-Based: 100 Delicious Plant-Forward Recipes Using 10 Ingredients or Less

First published in 2023 by Victory Belt Publishing Inc.

Copyright 2023 Mia Syn

No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher.

ISBN-13: 9781628604856

The information included in this book is for educational purposes only. It is not intended or implied to be a substitute for professional medical advice. The reader should always consult their healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information in this book does not constitute a physician-patient relationship.

Cover design by Kat Lannom and Justin-Aaron Velasco

Interior design and illustrations by Yordan Terziev and Boryana Yordanova

Printed in Canada

TC 0122

table of contents

introduction

Hi! I am thrilled that youve picked up Mostly Plant-Based. Before we dive in, allow me to introduce myself. My name is Mia Syn. I am a registered dietitian nutritionist with a masters degree in human nutrition from Columbia University, a national on-air nutrition expert, and a veggie lover (but I wasnt always that way).

I am so excited to be able to share with you my sustainable approach to nutrition rooted in science. It is intended to set you up for a lifetime of food freedom and give you the tools you need to make informed food choices and love what you eat, all while supporting energy, digestion, health, longevity, and so much more.

my story

My passion for nutritional science started in college at the University of California, Berkeley. I had somehow made it to the number one public university in the country fueled almost exclusively by processed refined carbohydratesboxed breakfast cereal, sugary granola bars from the vending machine, and banana bread were my dietary staples by choice (I still love banana bread).

Despite growing up in a healthy household with two doctors for parents who always offered a vegetable with dinner, food to me was an afterthought. It never occurred to me that what I consumed daily was affecting my energy levels, my productivity, and even things like my hair, skin, and the way clothes fit.

It took a food journalism class with renowned author Michael Pollan to open my eyes to the world of food and nutrition. I couldnt believe that something each and every one of us does dailyeatingcould be so intimately tied not only to our energy and body weight, but also to our overall health status, mood and memory, digestion, sleep quality, immunity, longevity, and so much more.

My education and career path since have been fueled by nutrition. After getting my bachelors degree in nutritional sciences, physiology and metabolism, I completed my master of science in human nutrition at Columbia Universitys Institute of Human Nutrition at the College of Physicians and Surgeons, and I became a registered dietitian after completing the ten-month clinical internship at the Medical University of South Carolina and passing the national Commission on Dietetic Registration (CDR) exam.

I did not know it at the time, but after dedicating my professional years to this science, my beliefs align well with what my college professor so famously said in his New York Times bestselling book The Omnivores Dilemma: Eat food. Not too much. Mostly plants.

about this book

Mostly Plant-Based teaches you the science behind the food you eat and explains why eating plant-forward, while not entirely excluding animal-based foods, is the key to optimal health. In other words, it puts the focus on whole-food ingredients and rearranges the food pyramid that is etched in our brainswith plant foods at the base and animal products at the top.

This book helps you effortlessly transition to a plant-forward way of eating. You will find 100 mostly plant-based recipes designed for real life, each of which uses ten or fewer easy-to-source ingredients (not including basics like tap water, salt, pepper, and cooking spray) and requires only basic kitchen tools and appliances. This book is for those of you who dont want to (or dont have the time to) spend hours in the kitchen each weekbut still want to eat in a way that makes you feel good and supports your health. Who doesnt want that? I wrote this book because I wholeheartedly believe plant-forward is the most realistic and sustainable way to eat for

Health and longevity

Energy

Weight loss and maintenance

Proper digestion and gut health

Hair, skin, and nail health

Having a healthy relationship with food and putting a stop to dieting

In the chapters to come, you will find

The science behind what makes plant-based foods optimal for healthand why animal products shouldnt be discounted, and in fact play a small but essential role in supporting health because of their nutrient density and nutrient bioavailability.

Sidebars that debunk common nutrition myths. I cover it allincluding gluten, antinutrients, dairy, and moreusing sound science.

Simple plant-based swaps to boost nutrition without compromising taste. Like, did you ever think to add a serving of riced cauliflower to a smoothie? It bumps up the fiber and nutrient content while adding a thick and smooth creamy texture. Win-win!

A 21-day meal plan with shopping lists to jump-start your veggie-loving journey, with three tiers to accommodate you wherever you arewhether you currently subsist on meat and potatoes or processed foods, or you are already starting to embrace the power of plants.

A guide to stocking a plant-forward kitchen, including how to shop for the best ingredients and most helpful kitchen tools.

Comfort food recipes with a veggie-forward twist, like lasagna made with zucchini noodles, pizza made with a cauliflower crust, and brownies made with sweet potatoes, to help turn even the pickiest eaters into veggie lovers.

Recipes that include up to 12 customizable preparations, such as All-Day Energy Smoothie 6 Ways ().

Options to customize most of the recipes to include or exclude meat, seafood, eggs, or dairy according to your preferences.

Useful icons to identify quick recipes, recipes that require only one bowl/pot/pan/etc., and no-cook recipes (see below).

Estimated nutrition facts for each recipe that include calories, carbohydrates, protein, and fat per serving, excluding optional ingredients listed (see ).

A handy allergen chart to identify recipes free of meat, fish and shellfish, dairy, eggs, peanuts and tree nuts, gluten, soy, and sesame (see ).

Recipe can be prepared in 30 minutes or less.

Recipe requires only one pot/pan/baking dish/etc.

Recipe requires no cooking.