Thomson - The Truly Healthy Vegetarian Cookbook: Hearty Plant-Based Recipes for Every Type of Eater

Copyright 2018 by Elizabeth Thomson

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Design by Nami Kurita

Photography Hlne Dujardin, 2018; Styling by Tami Hardeman

ISBN: Print 978-1-64152-021-8 | eBook 978-1-64152-022-5

To my wonderful husband, Alex, who washes endless piles of dishes and encourages me to chase all of my crazy dreams.

CONTENTS

W hen Liz told me she was in the process of writing a cookbook, I was confident that her book would be a valuable resource for both vegetarians and omnivores. And indeed, this cookbook is full of both nourishing plant-based recipes and tools and tips to make the vegetarian lifestyle more approachable for everyone. I have known Liz virtually via the food blogging world for a long time, and have always admired her dedication to making real, plant-based meals simple and exciting. The Truly Healthy Vegetarian Cookbook is an extended reflection of her passion for the vegetarian lifestyle.

Plant-based eating has long been known to be beneficial for both health and environmental reasons. Recently, however, it has gained an extraordinary momentum thats very exciting to me as a registered dietitian. Thanks to a combination of support from renowned personalities, the hard work of educators, and demand from the public, plant-based eating is slowly transitioning from fringe to mainstream. It is a breath of fresh air to see more people experimenting with vegetarian cooking, and there is no better time than now to embark on the journey.

In The Truly Healthy Vegetarian Cookbook, Liz gives guidance on how to approach vegetarianism in a healthier manner. A healthy vegetarian lifestyle promotes fewer processed and refined foods and more unprocessed plant-based meals. In her book, Liz demystifies these ingredients and cooking techniques. From delectable , Liz brings together the very best of vegetable-centric dishes in a way everyone can easily replicate in their own kitchens.

In addition to her recipes, this book will be instrumental in providing insights into the basics of a vegetarian diet, with tips and tricks to help avoid the pitfalls of unhealthy vegetarian eating, and inspiration to make meatless meals regularly. I sincerely hope The Truly Healthy Vegetarian Cookbook will find its way into everyones kitchen as an inspiration for vegetable enthusiasts, novice vegetarians, and home cooks everywhere.

Dixya Bhattarai, MS, RD, LD

Registered Dietitian Nutritionist Blogger at Food, Pleasure, and Health

T ruffle macaroni and cheese, a tower of nachos, or my personal favorite, deep-dish pizzaall are vegetarian. Vegetarian food is no longer synonymous with salad. But while there are lots of delicious dishes that full-time, part-time, or Meatless Monday vegetarians can enjoy, that doesnt mean those dishes are healthy. Welcome to The Truly Healthy Vegetarian Cookbook, where you will find more than 100 recipes that are hearty, satisfying, and healthy, too. Those are not mutually exclusiveI promise!

Growing up in the Midwest during the 1990s, I didnt know what kale was. Id never seen a sweet potato that wasnt topped with marshmallows. Ranch dressing was a standard pizza topping, and my favorite thing to order at a restaurant was french fries. When I was in college, I decided to become a vegetarian. I thought I was being healthy by replacing meat with boxes of crackers, burritos filled with white rice, heaps of macaroni and cheese, and of course, plenty of pizza. While theres a time and place for these foods, eating this way every day wasnt what my body needed to stay energized.

I counted calories, but I didnt think about the actual ingredients of the foods I was eating. I didnt really know how to cook, so I relied on frozen meals and convenience foods. After a while, though, I started reading labels. Thats when I decided tearing open a box of pasta and topping it with a mysterious powdery sauce wasnt doing me any favors, and I started focusing on the ingredients I was putting into my body. When I did, I realized that whole foods were a much more nutritious option. It didnt mean I had to give up all my favorite meals; I just started making little swaps so I could enjoy my favorite dishes in a healthier way.

In 2010, I started a food blog as a way to teach myself how to cook. I wanted to ditch the 100-calorie pack way of eating and learn how to prepare healthy meals with whole-food ingredients. It felt like a challenge at first, because there were so many ingredients I was unfamiliar with, and following a complicated recipe was intimidating. But once I got started in the kitchen, I couldnt stop. I fell in love with creating recipes and transforming simple ingredients into easy, healthy dishes that really satisfied me. Ive learned plenty of tips and tricks since then to make cooking healthy food part of my daily routine, and Im excited to share some of my favorite time-saving, budget-friendly, and flavor-boosting tips with you. When people ask me if its hard to be a vegetarian, I tell them that I honestly cant remember life any other way!