Toni Okamoto - The Super Easy Vegan Slow Cooker Cookbook

Copyright 2017 by Toni Okamoto, Berkeley, California No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 918 Parker St, Suite A-12, Berkeley, CA 94710. Limit of Liability/Disclaimer of Warranty: The Publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the publisher is not engaged in rendering medical, legal or other professional advice or services.

If professional assistance is required, the services of a competent professional person should be sought. Neither the Publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the Publisher endorses the information the individual, organization or website may provide or recommendations they/it may make. Further, readers should be aware that Internet websites listed in this work may have changed or disappeared between when this work was written and when it is read. For general information on our other products and services or to obtain technical support, please contact our Customer Care Department within the United States at (866) 744-2665, or outside the United States at (510) 253-0500. Rockridge Press publishes its books in a variety of electronic and print formats.

Some content that appears in print may not be available in electronic books, and vice versa. TRADEMARKS: Rockridge Press and the Rockridge Press logo are trademarks or registered trademarks of Callisto Media Inc. and/or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Rockridge Press is not associated with any product or vendor mentioned in this book. Photography Sporrer/Skowronek/Stockfood, cover & .

ISBN: Print 978-1-62315-895-8 | eBook 978-1-939754-18-9 To my parents, George and Lisa Okamoto, who worked 40 to 60 hours per week and took night classes, while raising three very active kids, and still managed to have a warm meal on the table for us every night. Thank you and I love you.

CHAPTER ONE
LETS KEEP THIS BRIEFCHAPTER TWO
UNBEATABLE BASICSCHAPTER THREE
MAIN DISHESCHAPTER FOUR
STAND-ALONE SUPPERSCHAPTER FIVE
SUNDAY STAPLESQuick Fix Lentil Tacos () You would think that because Ive spent my career teaching people how to make plant-based meals, Id be very passionate about cooking. The truth is, my favorite part about cooking is eating, and if I can make my meals with the least amount of time, effort, and dirty dishes, the food itself becomes even more enjoyable. Thats why slow cookers are the only kitchen appliance I regularly recommend. A slow cooker can get healthier, plant-based foods into your life that are delicious, inexpensive, and very convenient. Cook dried beans overnight while you sleep, add veggies and chili spices before you go to work, and when your day is done, youll arrive to a home filled with mouthwatering aromas and a comforting meal.

It doesnt get much easier than that! As youll discover while reading Super Easy Vegan Slow Cooker Cookbook, gone are the days of using a 1970s-era burnt orange or avocado green Crock Pot to figure out how youll salvage inexpensive tough cuts of meat. Instead, spend the least amount of time in the kitchen while still serving a flavorful, creative, nutritious meal for dinner. Ill show you how to maximize your food budget and use your time in the kitchen efficiently by keeping all recipe prep times under 15 minutes, as well as give you some ideas for how to plan your weekly menus wisely. The recipes in this book are designed for people like me who love eating delicious things but dont love complicated cooking or doing massive amounts of dishes. These recipes are for busy people who want to feed themselves and their families nourishing food without spending a fortune, and who want to focus on whole foods instead of packaged or processed. If that sounds like you, get ready to have stress-free evenings without scurrying home to start dinner.

Begin planning what youre going to do with all the time youll save by making super easy vegan meals in your slow cooker.

We all want to eat healthy for lessless time, less money, less effort. Using a slow cooker to make your meals helps with all of that. Prep ingredients in under 15 minutes while cleaning out your pantry in the process. Sit back and enjoy life as your slow cooker does the work for you. My goal with this book is to help you spend the least amount of time and energy in the kitchen, while still serving yourself and your family delicious and nutritious meals.

To cut some corners on time, Im going to suggest using convenient ingredients like frozen produce and canned beans. When I first began cooking often, I was concerned about the freshness and lower nutritional value of pre-prepped ingredients. But when the realistic alternative to pre-prepped food turned out to be eating fast food or microwaved meals because I had no extra time during my week, I realized that pre-prepped was by far the better option. I now see it as a way to get the nutrition you need without the hassle. If you prefer using homemade beans and fresh produce, thats totally fine. The recipes I provide are designed to keep prep time to a minimum, but all the recipes are flexible and easily modified.

Just make sure to budget extra time for cooking and prep if youre using different ingredients. Even though Ill be providing you with many cooking shortcuts, I will not ask you to purchase a bunch of premade sauces or canned soups. The Super Easy Vegan Slow Cooker Cookbook sticks to plant-based foods that are healthy, nourishing, and considerate of your time and money. The food will be so familiar and comforting that even your most skeptical omnivorous friend will enjoy it. Easy Does It Many people believe that adopting a plant-based diet means having to eat salad every day. Thats not the case at all! Plant-based means not eating meat, fish, dairy, or eggs, which is absolutely possible to do while still cooking in a manner thats familiar, flavorful, and convenient.