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Pat Crocker - The Reducetarian Cookbook: 125 Easy, Healthy, and Delicious Plant-Based Recipes for Omnivores, Vegans, and Everyone In-Between

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cover Thank you for buying this ebook published by HachetteDigital To receive - photo 1
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Copyright 2018 by Reducetarian Foundation, Inc.

Photographs copyright 2018 by Ashleigh Amoroso

Cover design by Laura Klynstra. Cover photographs by Ashleigh Amoroso.

Cover copyright 2018 by Hachette Book Group, Inc.

Hachette Book Group supports the right to free expression and the value of copyright. The purpose of copyright is to encourage writers and artists to produce the creative works that enrich our culture.

The scanning, uploading, and distribution of this book without permission is a theft of the authors intellectual property. If you would like permission to use material from the book (other than for review purposes), please contact permissions@hbgusa.com. Thank you for your support of the authors rights.

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First Edition: September 2018

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Print book interior design by Laura Klynstra.

Library of Congress Catalog Number: 2018940992

ISBNs: 978-1-5460-8277-4 (paperback), 978-1-5460-8278-1 (ebook)

E3-20180830-JV-PC

FOR ISABEL because you make the best vegan chocolate chip cake FOR MOM AND - photo 2

FOR ISABEL

(because you make the best vegan chocolate chip cake)

FOR MOM AND DAD

(because you once bribed me with a quarter to try broccoli)

BRIAN KATEMAN

Cocoa Energy Bars Quinoa Power Bowl with Cauliflower and Chickpeas A - photo 3

Cocoa Energy Bars,

Quinoa Power Bowl with Cauliflower and Chickpeas A t this moment we are - photo 4

Quinoa Power Bowl with Cauliflower and Chickpeas,

A t this moment we are witnessing a seismic shift in how people are fueling their bodies. It can be sensed from the headlines. Last year, reality television personality Kylie Jenner announced via social media platform Snapchat that she had adopted a vegan diet and joined celebrities like Miley Cyrus, Beyonc, and Ellen DeGeneres and notable politicians like Cory Booker and Al Gore in touting the benefits of cutting back on animal products. Even athletes are jumping on the plant-based bandwagon. Football quarterback Tom Brady recently teamed up with vegan-food supplier Purple Carrot to launch a new meal-delivery service designed to help active individuals stay at their peak; Novak Djokovic debuted the vegan restaurant Eqvita in Monte Carlo, where the tennis star lives full-time.

On another front, an extensive study found that reducing meat consumption would improve human health, decrease greenhouse gas emissions, and lower health-care costs significantly. Perhaps then its no surprise that more and more people are becoming vegetarian. Now 6 percent of US consumers claim to be vegan, up from just 1 percent in 2014.

As I detail in my book What Are You Hungry For?, I got swept up in the groundswell about a decade ago. Despite the fact that I had medical training, motivation, reasonably good habits, and access to any food that I wanted, I had become a statistic, joining the two-thirds of people who are either overweight or obese. Rather than going on a deprivation dietwhich countless studies show to be futileI decided to pursue awareness eating, implementing incremental steps that made me feel good and were good for my body and mind. In addition to cutting back on processed foods, white sugar, and salt, I significantly increased the amount of fresh fruits, vegetables, and whole grains in my diet. In essence, I embraced a reducetarian lifestyleeating fewer animal products, including red meat, poultry, seafood, eggs, and dairy. The benefits were nearly instantaneous: I quickly dropped nineteen pounds. My body felt light and energized. My mind felt sharper than ever before.

That is why I am so grateful that The Reducetarian Cookbook exists. Rather than repeating the same advice about healthy eating that has existed for decades, Brian Katemans book provides you with the no-nonsense tools necessary to transform your good intentions into actionable results. It focuses on progress, not on perfection, and will help you discover the small but significant lifestyle changes that activate the bodys innate ability to thrive. These teachings focus not on restriction but on choicea necessary ingredient for finding joy in any moment in time. And, of course, along the way youll encounter countless healthy and delicious plant-based recipes that are good for you and good for the planet.

May your reducetarian journey be filled with compassion and light.

Raspberry Cookie Smoothie Bowl W elcome to The Reducetarian Cookbook - photo 5

Raspberry Cookie Smoothie Bowl,

W elcome to The Reducetarian Cookbook!

This bookwith its unapologetic practicality and simplicityis what I wish Id had when I started my reducetarian journey several years ago. Its mission is simple: to show you how realistic, affordable, varied, and, most importantly, delicious plant-based meals can be.

My previous book, The Reducetarian Solution, inspired The Reducetarian Cookbook. The Reducetarian Solution is the why of the reducetarian lifestyle. It presents more than seventy original essays from influential thinkers on why the simple act of cutting back on animal-product consumption can transform peoples lives and benefit animal life and the planet. It features contributions from such luminaries as Mark Bittman, Seth Godin, Joan Dye Gussow, Jeffrey Sachs, Bill McKibben, Naomi Oreskes, Peter Singer, and others. For a good dose of knowledge and inspiration, I encourage you to add it to your reading list.

The Reducetarian Cookbook is the perfect sequel to that why because it focuses on the how. Consider it an all-access pass to an epic tour of the plant-based culinary worldwith bestselling cookbook author Pat Crocker, awe-inspiring photographer Ashleigh Amoroso, and myself as your personal guides. Along the way, youll discover cooking tips, fun facts, kitchen time-savers, stunning photos, and, of course, easy recipes for 125 mouthwatering meals that are perfect for vegans and omnivores alike.

But before we get to the recipes, I want to share how the reducetarian movement got started, as well as its main principles and philosophies.

As I describe in The Reducetarian Solution, I grew up in Staten Island, one of the five boroughs of New York City. Sometimes referred to as the forgotten borough, Staten Island isnt known for being the hippest of places. Just ask Amy Schumers character, Amy, who took the ride of shame on the Staten Island Ferry in Judd Apatows movie

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