Okamoto - Plant-based on a budget: delicious vegan recipes for under $30 a week, for less than 30 minutes a meal

Table of Contents

PRAISE FOR PLANT-BASED ON A BUDGET Its an unfortunate misconception that plant-based eating requires extravagant spendingnothing could be further from the truth, as Plant-Based on a Budget so expertly demonstrates. This book is an excellent resource for anyone who wants to make the healthiest choices possible while also spending wisely. T. Colin Campbell, PhD, coauthor of international bestseller The China Study and New York Times bestseller Whole When I became a vegan in 1987, I was making $2,500 a year and spending $10 a week on food. And amazingly, I ate well! This book shows how easy it is to eat well and be a vegan without spending a ton of money. Moby, singer and songwriter Toni Okamoto is both a whiz in the kitchen and a whiz with her pocket book.

In this masterful new cookbook, Okamoto makes plant-based eating delicious, easy, and affordable. Plant-Based on a Budget completely debunks the myth that eating healthy means having to spend a lot of money. Author Toni Okamoto provides all of the tips, tricks, and recipes you need to transform your kitchen, bank account, and life. Banana Zucchini Pancakes? Check. Coconut Curry Soup? Check. Four-Ingredient Chocolate Pie? Yes, please! We cant wait to make Tonis sumptuous, plant-based recipesall at just a few dollars a piece.

Want to be vibrantly healthy while staying on a budget? This is the book for you. Colleen Holland, publisher and cofounder of VegNews Toni Okamoto gives you the truth what too many large health charities are afraid to: Eating a plant-based diet can help save your life. She also shows you how it can save your finances, too. Kip Andersen, cocreator of What the Health Finally, a book made for people who want to save money while they save animals! These easy, affordable, recipes are great for big families like mine! Alex Blue Davis, actor on Greys Anatomy Compassion doesnt have to cost an arm and a leg! In fact, Toni Okamoto shows that by letting animals keep their arms and legs, you can also keep more of your hard-earned dough in your pocket. Get her book! Colleen Patrick-Goudreau, author and speaker Toni has been living and breathing budget-friendly living for more than a decade, and her knowledge and passion shines through in every page of this book. I had no idea just how much I was spending on food until I started applying Tonis money-saving tips.

With this guide by my side, I cut my monthly food budget in half. Michelle Cehn, founder and content director of World of Vegan Plant-based eating has never been easieror more affordablethan now. Buy this book and let Toni Okamoto help you keep your stomach and wallet full at the same time. Klaus Mitchell and Robbie Lockie, cofounders of Plant Based News Eating plants saves animals, and Toni Okamoto expertly shows you how it can save you money, too. Gene Baur, New York Times bestselling author of Living the Farm Sanctuary Life and Farm Sanctuary Whether or not youve got money growing on the trees in your life, if health is wealthand I believe it isthan this book will give you the great gift of wealth that you deserve. Dr.

Michael Greger, New York Times bestselling author of How Not to Die Copyright 2019 by Toni Okamoto All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles or reviews. BenBella Books, Inc. 10440 N. Central Expressway, Suite 800 Dallas, TX 75231 www.benbellabooks.com Send feedback to First E-Book Edition: May 2019 Library of Congress Cataloging-in-Publication Data: Names: Okamoto, Toni, author. Title: Plant-based on a budget : delicious vegan recipes for under $30 a week, in less than 30 minutes a meal / Toni Okamoto.

Description: Dallas, TX : BenBella Books, Inc., [2019] | Includes bibliographical references and index. Identifiers: LCCN 2018045421 (print) | LCCN 2018045559 (ebook) | ISBN 9781948836241 (electronic) | ISBN 9781946885982 (trade paper : alk. paper) Subjects: LCSH: Vegetarian cooking. | Cooking (Natural foods) | One-dish meals. | LCGFT: Cookbooks. Classification: LCC TX837 (ebook) | LCC TX837 .O393 2019 (print) | DDC 641.5/636--dc23 LC record available at https://lccn.loc.gov/2018045421 Editing by Maria Teresa Hart Copyediting by Jennifer Brett Greenstein Proofreading by Amy Zarkos and Cape Cod Compositors, Inc.

Indexing by WordCo Indexing Services Text design and composition by Aaron Edmiston Food photography by Jenny Love Lifestyle photography by Michelle Cehn Cover design by Oceana Garceau Printed by Versa Press Distributed to the trade by Two Rivers Distribution, an Ingram brand www.tworiversdistribution.com

To my business partner, Michelle, and my life partner, Paul. Thank you for carrying me through the depths of entrepreneurship and life, and for believing in me so much that I began to believe in myself. This book is a reality because of your love, encouragement, and support. CONTENTS Unlike the fruits and veggies we know we should be eating, money sadly doesnt grow on trees or plants. If it did, we could all afford to eat healthy, right? Well, Ive got good news: We can all afford to eat healthy, and Plant-Based on a Budget shows you how. Whether youre a prince (or princess) or a pauper, you can enjoy the benefits of the diet science shows optimizes our health and reduces our risk of dying prematurely: a whole-foods, plant-based diet.

In other words, to eat plant-based, you dont need to shop at natural foods stores or dine on expensive acai bowls while sipping on whatever the bank-busting superfood-elixir-of-the-month happens to be. The supermarket you already shop at likely has everything you need to do right by both your body and your budget. When I wrote How Not to Die, I wanted to share the latest science, which demonstrates that the illnesses that plague us the most are often preventable. With simple dietary changes, we can avoid subjecting ourselves to the chronic suffering and early death that the standard American diet (SAD) entails. At the same time, its crucial for us to recognize that while diet-related illness affects us all, it often hits low-income communities the hardest. For example, living in poverty is considered a major risk factor for heart disease, the number-one killer of Americans.

Next page