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Mark Bittman - The VB6 Cookbook: More than 350 Recipes for Healthy Vegan Meals All Day and Delicious Flexitarian Dinners at Night

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Following up on his bestselling diet plan, VB6, the incomparable Mark Bittman delivers a full cookbook of recipes designed to help you eat vegan every day before 6:00 p.m.--and deliciously all of the time.
This special iBooks Author edition of the VB6 Cookbook invites you to:
-- Plan a day, week, or month of meals, or cook from Marks 28-day VB6 menu and adjust it to suit the way you live.
-- Cook from step-by-step instructions. When youre ready to start cooking, seamlessly switch to landscape mode and view the recipe steps in an easy-to-read format that you can see from across the kitchen counter.
-- Shop quickly and easily. Pick out the recipes or parts of your menu that you want to make,and gather an aggregated list of the ingredients you need, which you can email to yourself or shop from right in the ebook.
-- Discover ingredient characteristics with an interactive spinner, learning about the Unlimited, Flexible, and Treat foods that make up the core of VB6.
-- Connect to Marks Twitter feed and tweet back from your own kitchen--without closing the ebook.
In VB6, bestselling author and New York Times columnist Mark Bittman created an easy-to-follow diet plan for vegan meals for breakfast and lunch, and healthy, vegetable-forward meals for everyday. Now in this tie-in cookbook, Bittman expands on the VB6 diet with a collection of brand new recipes and variations sto keep the diet going and to keep eating better. Its no surprise that when you eat lots of fruits and veggies and cut back on meat and dairy, your health can improve. Bittmans reliably simple, straightforward approach to cooking, and thoughtful approach to eating more plant foods, will make this a must-cook book for both VB6 diet converts and for anyone looking to lose weight and cook, eat, and live healthier.

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Copyright 2014 by Mark Bittman Photographs copyright 2014 by Quentin Bacon - photo 1
Copyright 2014 by Mark Bittman Photographs copyright 2014 by Quentin Bacon All - photo 2
Copyright 2014 by Mark Bittman Photographs copyright 2014 by Quentin Bacon All - photo 3

Copyright 2014 by Mark Bittman
Photographs copyright 2014 by Quentin Bacon

All rights reserved.
Published in the United States by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House LLC, a Penguin Random House Company, New York.
www.crownpublishing.com
www.clarksonpotter.com

CLARKSON POTTER is a trademark and POTTER with colophon is a registered trademark of Random House LLC.

VB6 and Vegan Before Six are trademarks of Double B Publishing, Inc., and may not be used without a license agreement from the owner.

Library of Congress Cataloging-in-Publication Data is available.

ISBN 978-0-385-34482-1
eBook ISBN 978-0-385-34483-8

Jacket photographs by Quentin Bacon

v3.1

To everyone who makes the daily decisions,
large and small, that are changing the way we eat
MB

CONTENTS
INTRODUCTION MY STORY I ve been telling the VB6 story for seven years now - photo 4
INTRODUCTION: MY STORY
I ve been telling the VB6 story for seven years now, sometimes ten times in a day. I never tire of it. If anything, the passage of time makes the punch line even more powerful: Eating Vegan Before Six has turned my life around. For good.
I seem to have created a way of eating that has allowed mea person who makes his living writing about eating and cookingto lose weight quickly and easily, and it has now allowed me to keep it off for the better part of a decade. Over the years Ive heard from many, many others that theyve made similar transformations.
Thats not how fad diets work.
I started VB6 on my own and on a hunch. There I was, middle aged, overweight but physically active, and sitting in my doctors office going over the numbers. High cholesterol, check. Pre-diabetes, check. Overweight, check. Perhaps some of this will sound familiar to you too. My doctora man Ive known and trusted for 30 yearsgave me two choices: Either start taking what amounts to a lifetime of drugs to counteract the effects of obesity-related diseases, or drastically change my diet. He suggested that becoming a vegan might do the trick.
Honestly, neither sounded good. Im against taking drugs for preventable diseases and, given the importance and variety of food in my life, veganism wasnt an option. So after planting that seed, my doctor sent me away to think of something more suitable. Instead I struck a compromise: Id eat like an ultra-strict vegan from the time I woke up until dinnertime, and then Id eat whatever I wanted to. And that, essentially, is VB6.
The next chapters outline exactly how youll be eating, but ultimately there are just two rules to remember: Rule number one is that from the time you wake until 6 P.M. (or dusk, or dinnertimeany of those is fine) you eat as a strict, mindful, well-nourished vegan would: no animal products, no junk food, no highly processed food. Your daytime diet comprises only minimally processed fruits, vegetables, legumes, nuts, seeds, and whole grains. (All of this can be negotiated, as youll see.) Rule number two is that you do whatever you want for dinner. Including, yes, wine, beer, dessert, cheeseburgers, whatever (though, within reason) and just until dinner is over, not until midnight.
Theres an obvious and important reason why the impact of VB6 is immediate and profound: It ensures that you eat more plants and less of everything else. And if there are unifying, credible points in the trustworthy research of the last 20 years, they are these: We eat too much meat; we eat too much sugar; we eat too much highly processed food (mostly grains that are metabolized as sugar); and we dont eat enough minimally processed fruits and vegetables.
After seven years of VB6 I can say with assurance that there is no downside. When I first started, it was obvious that VB6 could be in no way harmful, and therefore there was no reason not to try it. In fact the only surprises were (a) how easy it was and (b) how well it worked.
Now I look back and it seems an almost seamless transition, a move from eating an entirely undisciplined form of the Standard American Diet (yes, it is indeed SAD) to a malleable but determined pattern that took some thought during the course of the day but that paid off in both short-term pleasuredinner every night continues to be a source of joy, and now it feels like a reward as welland long-term health.
VB6 provides a different, more modern approach to improving the way you eat, and this book demonstrates just how flexible it can be. If your standard fare is typically American, these recipes and strategies will change that. In no timeand with little effortyoull be consuming fewer hyper-processed foods, less industrial meat and dairy products, less sugar, and fewer chemically extracted oils; and youll be consuming more natural antioxidants, micronutrients, phytochemicals, and fiber.
And all of that means youre likely to be healthier, lighter, more energetic, and in better spirits. Its difficultno, make that impossibleto predict how a change in diet will affect any individual. Thats true even for a doctor whos seen you and all your blood work. But among all the confusion and gobbledygook about health and diet thats out there, theres enough evidence to state these three things:

1 The more plants you eat, in a state as close as possible to natural, the better off youll be.

2 The fewer highly processed foods you eatespecially highly processed grains, but other foods as wellthe better off youll be.

3 It might be presumptuous to say the fewer animal products you eat the better off youll be. But if youre like most Americans (and we average something like 600 pounds of animal products per person per year), you could stand to cut back, as we now know that too many animal products can be bad for your health.

VB6 will take care of all three of those things for you: increase your intake of plants and decrease your intake of highly processed foods and animal products. If you now eat a standard American diet, you will be healthier. How that healthier-ness will manifest itself is impossible to predict, but you may lose weight, feel better, see your blood numbers go in the right direction, sleep better, walk better, all of the above, and more. At the very least, you will probably significantly reduce your risk of chronic disease. Not badin fact, very good.
Its likely that youll see those kinds of changes in two months, perhaps even sooner. But Im not going to guarantee specific results in a set period of time because VB6 is not a conventional diet or a plan with a slew of false promises.
Thats all you need to know to get started. Theres no reason to continue reading if you dont want to know anything else; just dive into the recipes. This is, after all, a cookbook. (If you want to know more about why shifting the balance of your diet more toward plants and away from animals and processed foods, a great deal more detail is available in the original VB6 .)
How long do you stay on VB6? For the rest of your life. Its not a lose 21 pounds in 21 days diet plan, but a diet in the old-fashioned sense of the word: a way of eating . The way you will eat. Period. Youre not looking for a short-term quick fix, and you wont have to suffer on a restrictive and unnatural regimen for long. You are changing the way you eat for better health forever.
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