Challis - Healthy Vegan, Happy Body: The Complete Plant-Based Cookbook for a Well-Nourished Life

Copyright 2020 by Rockridge Press, Emeryvil e, 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, 6005 Shel mound Street, Suite 175, Emeryvil e, CA 94608. 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 specifical y disclaim al 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 shal be liable for damages arising here-from. 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 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 Cal isto Media Inc. and/or its affiliates, in the United States and other countries, and may not be used without written permission. Al other trademarks are the property of their respective owners. Rockridge Press is not associated with any product or vendor mentioned in this book. Interior and Designer: Angie Chiu Art Producer: Hannah Dickerson Editor: Reina Glenn Production Editor: Andrew Yackira iStock/bhofack2, courtesy of Melissa Schwartz.

ISBN: Print 978-1-64611-880-9 | eBook 978-1-64611-881-6 R0 This book is dedicated to you. I truly hope itwill inspire you to love the foods that love youback! CONTENTS Ive been every kind of veganclinical y obese, binge-eating, orthorexic, and even that annoyingly judgy vegan (apologies to everyone I spoke to in 1991there are none so righteous as the newly converted). That was the year I gave up animal products and discovered that my body thanked me for it, no longer vexing me with chronic il ness, never-ending acne, anemia, and lethargy. In the beginning, I was a pretty healthy vegan, but within a few years, that turned into an obsession with being perfect. I convinced myself that all oils, salts, fats, nuts, and even tofu were off-limits. That was my orthorexia phase, which eventually ping-ponged to binge eating, due to my basic human desire for delicious food.

Id tell myself I couldnt have even a minimal amount of olive oil, guacamole, or tofu, yet Id end up bingeing on onion rings, vegan chocolate cake, and potato chips. Id tell myself, Ill be perfect tomorrow, so just for today, Ill eat the stuff I cant eat later on. I repeated that nonsense every day for years. Youd think I would have figured out that I was lying to myself, but it wasnt until I was diagnosed as clinically obese at age 28 that I finally realized how unhealthy Id gotten. At that point, I decided to try a diet that emphasized plant-strong whole foods, but also allowed for some treats now and then, without the guilt. I gave myself full permission to eat tofu (I was really getting wild, huh?), avocados, chocolate, and even oils in moderation.

By finding a diet that included some wiggle room, I could actually stick with it, and I was able to drop the excess weight. What a joyful realization to know that I could not only be healthy, but also eat foods I loved every single day. Since then, Ive learned I wasnt alone in that type of behavior. Ive coached hundreds of people who can relate to this, because theyve been through itso if this sounds familiar to you, please know youre not alone. Its all too common for people to live in a state of binge and restrict, due to unrealistic dietary expectations. Deprivation doesnt work and absolutely does not need to be part of your lifestyle in order for you to be healthy.

One of my greatest passions is sharing recipes that show just how scrumptious healthy, plant-based foods can be, and also how easy they can be to make. You dont have to sacrifice flavor or your healthisnt that awesome? In this book, Ill be sharing some of my new favorite recipes with you, along with tips on how to set up your kitchen, prep healthy food, and make the most of your meals. Its my hope that you will fall in love with these recipes, and that they will be a huge contribution to your taste buds, well-being, and whole life. Cheers to healthy, happy living! Lets start with a question thats being asked a lot these days: Whats so great about vegan eating? There are a plethora of answers, but the one wel be focusing on here is that the food is beyond amazing. When I first went vegan almost three decades ago, I was worried Id be missing out. But I soon found that the flavors available in the plant-based world were uniquely satisfying.

So, buckle up, because youre entering plant paradise. Youl be so glad you moved to this happy, healthy land. HOW PLANT-BASED FOODS SATISFY EVERYTASTE BUD Before going vegan, I imagined vegans dining on nothing but salads, salads, and did I mention, salads? Thankfully, I was oh-so wrong. Somehow vegan food has gotten a reputation for being unsatisfying and bland, but thats because most people focus on whats missing from their plates, versus whats actually present. Id love to dispel a myth right here and now: You absolutely do not have to give up the flavors you love in order to eat a vegan diet. The world of flavor has five major categories, and you can find them all in the plant kingdom.

Know how to balance them, and youll be able to make dishes that satisfy your soul as well as your taste buds. Not to mention, it will help you become an intuitively great cook. SALTY Oh, salt. You get such a bad rap. While most of us do consume too much sodium (90 percent of Americans, in fact), its usually from packaged, processed foods and restaurant meals. The good news? Cooking at home using whole-food ingredients allows you to add salt to your meals in moderation without the guilt.