Adele McConnell - The Vegan Cookbook

CONTENTS

INTRODUCTION

Writing this book has been the most exciting project Ive ever taken on, and it is the result of years of experimentation based on my passion for good, healthy food. I have been blogging on my website, VegieHead.com, since 2010, and my recipes have been enjoyed and re-created by tens of thousands of people all over the world, in their homes, in restaurants and in cafs.

There is nothing more satisfying to me than the varied aromas of the food I love: a Mediterranean soup simmering on the stove on a cold day; the fresh smell of home-baked banana bread, still warm from the oven; curry spices being dryfried, releasing their fragrance; and toasted sesame oil sizzling in a wok.

I was a vegetarian at 17, and I didnt eat eggs or dairy, so after ten years it was an easy step to give up the final few animal foods and become vegan. When I first moved away from home, I wanted to ensure that I was eating and enjoying a wide range of food, so Id spend my time blending healthy smoothies and making a mess in my yellow 1960s kitchen in Melbourne. I wrote new recipes, amended old recipes to make them vegan, and changed vegan recipes to make them healthier by using coconut oil instead of margarine, home-made almond milk instead of soy milk, and by making green smoothies instead of chocolate milkshakes.

The raw-food movement happened slowly in Australia, but I was hooked immediately. I discovered a whole new way of cooking or not cooking and have been excited by the challenge of trying the same foods made in a different way or clever remakes of classics that were enhanced by the health benefits of eating foods raw. Some of my first experiments were with raw cacao powder that I had bought in bulk because I had heard of its health benefits. As a chocolate lover, I have particularly enjoyed trying out new desserts, snacks and smoothies using it.

I dont want to miss out on exciting flavours just because I dont eat animal products, so I focus on delicious food from different cultures. Whether its Indian, Moroccan, Thai, Japanese, Vietnamese or Mexican, Ive done them all, and I love them all. I adore the earthy spices and the layers of heat in Indian food, and the surprising bursts of sweetness when you bite into a dried fig or a date in Moroccan cuisine. I enjoy the creamy coconut, tangy lemongrass and that zing from kaffir lime that create the signature flavours of Thai dishes. The contrasting textures of Japanese food with its crisp tempura-batter fried vegetables, and the combination of mint and sesame in Vietnamese dishes are all part of my food experience. And then theres the food of Mexico my beloved. Not the oily, cheese-laden Tex-Mex that is so often passed off as Mexican cooking, but real Mexican food light, flavoursome and designed to share.

In this book I offer you a fresher, healthier approach to plant-based food one where you will never have to lose out on flavour and variety. Whatever reason it appeals to you your concern for animals, consideration for the Earth, or your health you will find that a plant-based diet is easy and tastes good. You wont be told what you cant eat, but you will probably be introduced to new foods. As you adopt a new diet, you can be an example to those around you. You can change peoples perspective on veganism and vegetarianism without scaring them away with statistics, facts or disturbing images, or by listing what they cant do or eat. Instead, you can show them what they can eat and that eating vegan food is an adventure in taste and ingredients.

I mentor hundreds of people all over the world on how to eat a plant-based diet from athletes and celebrities to your neighbour down the road. They all ask me what they can eat, and they are always surprised by the variety. There is no feeling of deprivation. There is only an abundance of healthy, filling, incredible food.

My way of showing love to those around me is to cook. To be able to bring people together around a table and look into their faces as they savour a mouthful of food made for them is the ultimate act of giving.

For now, feed your soul and taste the love.

SYMBOLS

	SOY-FREE
	GLUTEN-FREE
	SEED-FREE
	NUT-FREE
	RAW
	SUGAR-FREE

THE PLANT-BASED DIET

A diet based on plant foods is not one of restriction or denial. You will find that there is a wide range of healthy and incredibly tasty food that will make you feel nourished and satisfied after your meals. In the following chapter I explain the benefits of a plantbased diet and how to incorporate plant foods into your daily life. With any change of diet there will be some planning, but when you start on the recipes in this book you can use the more commonly available ingredients. You can then begin to build up a range of healthier alternatives as you become more inspired by this new way of eating.

THE BENEFITS OF PLANT FOODS

Each one of us is different, and for many people a diet based on plant foods is more suitable than one that is centred on animal produce. It addresses the moral and philosophical objections that many have to eating food from animals, and there are a number of health benefits when you eat only foods made from plants.

THE PLEASURES OF A PLANT-BASED DIET

At the time of writing this book, I have followed a plant-based diet for four years and have never felt better. I sleep well, my digestion is in perfect working order, my skin is clear and my eyes are bright. My hair and nails grow superfast and I always have tonnes of energy. Many people, through my blog and mentoring sessions, tell me that they have also enjoyed improved health after they have given up meat and animal produce. They are often surprised that a vegan diet can offer such a vast selection of foods and tastes, and they never miss eating meat. They have soon become completely comfortable with, and accustomed to, the fresh flavours of vegetables combined with the more sustaining vegetarian protein foods of pulses/legumes, and nuts with grains.

As you change your diet, you will probably find that the amount of fibre you eat will increase, particularly if you had been following a standard diet of processed foods. Fibre is important for regular bowel motions and managing cholesterol levels. It also stops you from overeating. Processed foods, which are low in fibre, leave you feeling unsatisfied and prone to eating more.