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FOGEL - The WFPB Cookbook: Recipes To Enjoy The Whole Food, Plant Based Diet

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    The WFPB Cookbook: Recipes To Enjoy The Whole Food, Plant Based Diet
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Welcome to the whole food, plant based diet (WFPB), a celebration of fresh produce, whole grains, and rich natural flavor. The WFPB Cookbook is bursting with tips and recipes to prove that you dont need meat, artificial ingredients, or a ton of salt, oil, and sugar to enjoy food. Eating well doesnt mean eating boring.

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Contents
SPICED PUMPKIN MUFFINS
Prep time: 15 minutes * Cook time: 20 minutes * Makes: 12 muffins
INGREDIENTS
  • 2 tablespoons ground flaxseed
  • cup water
  • 1 cups whole wheat flour
  • 2 teaspoons baking powder
  • 1 teaspoons ground cinnamon
  • teaspoon baking soda
  • teaspoon ground ginger
  • teaspoon ground nutmeg
  • teaspoon ground cloves
  • 1 cup pumpkin puree
  • cup pure maple syrup
  • cup unsweetened applesauce
  • cup unsweetened nondairy milk
  • 1 teaspoons vanilla extract
DIRECTIONS
Step 1
Preheat the oven to 350F. Line a 12-cup metal muffin pan with parchment-paper liners or use a silicone muffin pan.
Step 2
In a small bowl, whisk together the flaxseed and water. Set aside.
Step 3
In a large bowl, whisk together the flour, baking powder, cinnamon, baking soda, ginger, nutmeg, and cloves to combine.
Step 4
In a medium bowl, stir together the pumpkin puree, maple syrup, applesauce, milk, and vanilla. Using a spatula, fold the wet ingredients into the dry ingredients.
Step 5
Fold the soaked flaxseed into the batter until evenly combined, but do not overmix the batter or your muffins will become dense. Spoon about cup of batter per muffin into your prepared muffin pan.
Step 6
Bake for 18 to 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Remove the muffins from the pan and transfer to a wire rack to cool.
Step 7
Store in an airtight container at room temperature for up to 1 week or freeze for up to 3 months.
Tip: When folding wet ingredients into dry ingredients, do not overmix the batter. The best way to avoid this is to create a well in the dry ingredients, add the wet ingredients, and slowly turn the mixture in on itself using a spatula.
Per Serving
(1 muffin) Calories: 115; Fat: 1g; Protein: 3g; Carbohydrates: 25g; Fiber: 3g
WHOLE WHEAT BLUEBERRY MUFFINS
Prep time: 20 minutes * Cook time: 30 minutes * Makes: 12 muffins
INGREDIENTS
  • 8 ounces (about 12) Medjool dates, pitted and chopped
  • 1 cup unsweetened nondairy milk
  • 1 tablespoon freshly squeezed lemon juice
  • 1 cup whole wheat flour
  • cup sorghum flour
  • 1 cup millet flour
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • teaspoon ground cardamom
  • teaspoon ground ginger
  • 1 teaspoon lemon zest
  • cup unsweetened applesauce
  • 1 cup fresh or frozen blueberries
  • cup chopped pecans
DIRECTIONS
Step 1
Preheat the oven to 350F. Line a 12-cup metal muffin pan with parchment-paper liners or use a silicone muffin pan.
Step 2
In a small bowl, stir together the dates, milk, and lemon juice. Set aside.
Step 3
In a medium bowl, whisk together the whole wheat, sorghum, and millet flours; baking powder; cinnamon; cardamom; ginger; and lemon zest to combine.
Step 4
Pour the dates and soaking liquid into a high-speed blender. Blend until smooth. Add the applesauce and blend until combined.
Step 5
Using a heavy spoon, fold the wet ingredients into the dry ingredients. Gently fold in the blueberries and pecans. Spoon about 1/cup of batter per muffin into your prepared 3 muffin pan (they should be filled about three-quarters full).
Step 6
Bake for 30 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Let cool in the pan for 15 minutes before removing and transferring to a wire rack to cool.
Step 7
Store in an airtight container at room temperature for up to 1 week or freeze for up to 3 months.
Tip: Muffins made without oil tend to stick to standard cupcake liners. Look for parchment-paper liners at most grocery stores or kitchen supply storesthey will save you a lot of headache. Another option is to use a silicone tray or lightly coat a metal pan with oil.
Per Serving
(1 muffin) Calories: 192; Fat: 4g; Protein: 4g; Carbohydrates: 37g; Fiber: 4g
CAULIFLOWER SCRAMBLE
Prep time: 15 minutes * Cook time: 15 minutes * Serves: 4
INGREDIENTS
  • 1 yellow onion, diced
  • 3 garlic cloves, minced
  • 1 green bell pepper, seeded and coarsely chopped
  • 1 red bell pepper, seeded and coarsely chopped
  • 1 tablespoon water, plus more as needed
  • 1 large cauliflower head, cored, florets coarsely chopped to about -inch dice
  • 1 teaspoon ground turmeric
  • cup nutritional yeast
  • teaspoon ground nutmeg
  • teaspoon cayenne pepper
  • teaspoon freshly ground black pepper
  • 1 tablespoon coconut aminos
  • 1 (15-ounce) can chickpeas, drained and rinsed
DIRECTIONS
Step 1
In a large nonstick skillet over medium heat, combine the onion, garlic, and green and red bell peppers. Cook for 2 to 3 minutes, stirring, until the onion is translucent but not browned. Add the water, 1 tablespoon at a time, to avoid sticking or burning, as needed.
Step 2
Add the cauliflower and toss to combine. Cover the skillet and cook for 5 to 6 minutes, or until the cauliflower is fork-tender.
Step 3
In a small bowl, stir together the turmeric, nutritional yeast, nutmeg, cayenne pepper, and black pepper. Set aside.
Step 4
Evenly sprinkle the coconut aminos over the cauliflower mixture and stir to combine. Stir in the spice mixture. Stir in the chickpeas and cook, uncovered, for 5 minutes to warm.
Tip: Coconut aminos can be used as a and lower-sodium substitute for soy sauce in many recipes. The flavor is subtler with a hint of sweetness, but it doesnt taste like coconut.
Per Serving
Calories: 243; Fat: 3g; Protein: 18g; Carbohydrates: 40g; Fiber: 14g
VEGGIE BREAKFAST HASH
Prep time: 15 minutes * Cook time: 25 minutes * Serves: 4
INGREDIENTS
  • 1 tablespoon dried thyme
  • 2 rosemary sprigs, leaves removed and minced
  • 1 teaspoon Hungarian paprika
  • teaspoon freshly ground black pepper
  • 2 large sweet potatoes, cut into -inch cubes
  • 2 parsnips, cut into -inch cubes
  • 1 rutabaga, cut into -inch cubes
  • 2 Yukon Gold potatoes, cut into -inch cubes
  • 4 large carrots, cut into -inch cubes
  • 1 large onion, diced
  • 3 garlic cloves, minced
  • 1 (15-ounce) can red kidney beans, drained and rinsed
  • 1 (15-ounce) can chickpeas, drained and rinsed
DIRECTIONS
Step 1
Preheat the oven to 375F. Line a sheet pan with parchment paper.
Step 2
In a small bowl, stir together the thyme, rosemary, paprika, and pepper. Set aside.
Step 3
Bring a large pot of water to a boil over high heat. Add the sweet potatoes, parsnips, rutabaga, Yukon Gold potatoes, and carrots. Parboil for 2 minutes. Drain well but dont rinse. Transfer to a large bowl. Add the thyme mixture and toss to coat. Spread the parboiled vegetables on the prepared sheet pan and sprinkle with the onion and garlic.
Step 4
Bake for 20 minutes, or until the vegetables are fork-tender.
Step 5
In a medium bowl, stir together the kidney beans and chickpeas. Serve with the cooked vegetable hash.
Tip: Parboiling the root vegetables releases some of their starch, creating a light coating of starch that helps the spices stick and creates a crunchy exterior when baked without using oil.
Per Serving
Calories: 458; Fat: 3g; Protein: 17g; Carbohydrates: 94g; Fiber: 20g
RAINBOW COLLARD WRAPS
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