Kathy Siegel MS RDN CDN - Eating Clean Vegetarian Cookbook: 85 Easy, Plant-Based Recipes to Help You Feel Your Best

Photography by Andrew Purcell

Copyright 2021 by Rockridge Press, Emeryville, California

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Interior and Designer: Monica Cheng
Art Producer: Hannah Dickerson
Editor: Kelly Koester
Production Manager: Jose Olivera
Production Editor: Melissa Edeburn

Photography 2021 Andrew Purcell; food styling by Carrie Purcell.

ISBN: Print 978-1-64876-500-1 | eBook 978-1-64739-588-9
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To my husband, David, thank you for all of your support and excitement with this endeavor; and to my children, Alex and Annabelle, for inspiring and challenging me every day to create family-friendly, healthy, and delicious dishes.

CONTENTS

What exactly is eating clean?

There are many approaches, but most experts agree that eating clean is about incorporating more whole foods into your diet in their most natural state, while avoiding processed foods as much as possible. That can be hard to do when youre following a vegetarian lifestyle because so many vegetarian foods are actually highly processed. But the health benefits of both a plant-based diet and eating clean are numerous and well documented (more about that in ), making it well worth the effort.

I know what youre thinking: Will eating clean really make me feel good? Do I have to give up delicious food? Will vegetarian dishes truly satisfy me? Ive heard all of your concerns, and I am here to assure you that you will not only enjoy the healthy, plant-based recipes in this book but also continue to enjoy foods you crave while feeling satisfied and great.

I understand the many challenges of adopting this kind of lifestyle. I, too, want to feed myself and my family clean, nutrient-dense foods, but many days I run short on time. My family and I want to enjoy comforting, familiar foods as well, but often those dishes are not rich in nutrient-dense ingredients. I want to entertain my friends, but I worry they wont find my plant-based dishes enjoyable and satisfying.

As a nutritionist, mother, and advocate for plant-based eating, I am passionate about helping others eat healthy at every meal. I have faced the same challenges you have. Being too busy is a perfect excuse to pick up takeout and avoid cooking more nutritious food. But eating healthy, plant-based meals does not have to be a struggle. In fact, its easy to prepare clean, vegetarian meals and snacks when you have a well-stocked kitchen, and they will taste incredible with the right seasonings. So, in addition to 85 recipes, Ill give you a list of ingredients to have on hand so you can quickly create dishes that will nourish you in every way.

I have made it my focus to create more plant-based, nutrient-dense dishes that taste delicious. Its actually not difficult. The reality is, most nutrient-dense vegetarian foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, have delicious flavor all on their own, and when you combine them with herbs and spices, you can create the most flavorful, fresh dishes. Plus, all of these foods are packed with nutrients and fiber to satisfy you and make you feel great.

I want you to love what you eat. My hope is that this cookbook will inspire you to truly enjoy eating cleaner, more nutrient-dense, plant-based foods. The recipes here will make your meals exciting and delicious, as well as make you feel great! I am thrilled to be on this journey to better eating with you.

Is it possible to eat clean and vegetarian without sacrificing delicious, filling food? Its possible! In the second part of this book, Ill be sharing with you delicious plant-based, whole-food recipes that will satisfy you and your entire family. But first I want to talk about what clean eating is and why its so good for you and your family. And Ill give you some very specific advice on how to set up your kitchen for success.

A Brief Introduction to Eating Clean and Vegetarian

Eating clean means enjoying more plant-based whole foods and limiting your consumption of heavily processed foods. Essentially, its eating foods in their more natural stateminimally processed and unrefined.

It also means nourishing your body with foods such as fruits and vegetables, whole grains, beans, legumes, nuts and seeds, and healthy fats. When you choose whole foodsnutrient-dense and closest to their natural stateyou will be eating foods that are naturally higher in fiber, vitamins, and minerals.

A vegetarian diet is not always clean, though. The biggest misconception about vegetarian dishes is that if theyre meatless, they must be healthy. Vegetarian dishes may focus on plant-based ingredients, but they can also include heavily processed foods. Read the nutrition labels and you will find packaged vegetarian foods that are high in refined sugar, sodium, unhealthy fats, artificial sweeteners and colors, and preservatives. When you stay away from processed foods and stick with whole foods in as close to their natural state as possible, you avoid these ingredients.