Lindsay S. Nixon - Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and Low-Fat Vegan Recipes

Praise forEveryday Happy Herbivore Lindsay gets it. She blends guidance, ingredients, and tradition with HEALTH! Everyday Happy Herbivore overflows with information and recipes from every corner of the globe, and they will fill every corner of your belly with plant-based goodness. Jane and Rip Esselstyn (author of theNew York TimesbestsellerEngine 2 Diet)Everyday Happy Herbivore will ignite your love for cooking. The recipes are easy, quick to prepare, and delicious. Not only will Lindsays low-fat vegan cooking help you stay slim and healthy, your taste buds will thank you many times over. Neal Barnard, M.D., president of Physicians Committee for Responsible MedicineEveryday Happy Herbivore is easy to use.

We look forward to trying every one of the recipes. This is one rare cookbook where we do not have to make major alterations in ingredients (like leaving out the oil). We recommend it to followers of the McDougall Program without hesitation. John and Mary McDougall, bestselling authors and founders of the McDougall Program Lindsay is a vegan rock star. Another epic cookbook destined for greatness! Mark Reinfeld, executive chef of Veganfusion.com and coauthor ofThe 30-Minute Vegan Copyright 2011 by Lindsay S. Nixon 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. 10300 N. Central Expressway, Suite 400 Dallas, TX 75231 www.benbellabooks.com Send feedback to Library of Congress Cataloging-in-Publication Data is available for this title. Ebook ISBN 978-1-93666-143-5 E-book last modified in April 2012 Copyediting by Shannon Kelly Proofreading by Stacia Seaman and Iris Bass Cover design by Kit Sweeney Text design and composition by Kit Sweeney Index by Lindsay S. Nixon Brody's Gluten-Free Flour Blend recipe courtesy of Katie Olson/Brody's Bakery Photos on pages Photo and recipe on courtesy of Angela Liddon Cover and author photos by Jeremy Cox Ebook coversion by Neuwirth & Associates, Inc. Print books distributed by Perseus Distribution http://www.perseusdistribution.com To place orders through Perseus Distribution: Tel: (800) 343-4499 Fax: (800) 351-5073 E-mail: Significant discounts for bulk sales are available.

Please contact Glenn Yeffeth at or (214) 750-3628. Table of Contents

A Word from Lindsay Shortly after I finished my first cookbook, The Happy Herbivore Cookbook, my husband and I were transferred to St. Maarten for a year. While the prospect of living in paradise was quite exciting, the realization that Id have to cook three meals a day, every day, was daunting. Prepared and prepackaged vegan foods are not available in St. Maarten and the local restaurants generally do not have vegan or vegan-friendly options either.

The reality was, if we were going to eat, I had to make it myself. Living in St. Maarten reminded me how beautiful (and delicious!) simplicity can be. I needed meals that were fresh, fast, and effortless to avoid feeling overwhelmed by constant cooking, but I also needed to find a way to make meals that were exciting and satisfying with whatever I had available. In St. Maarten, I didnt have the same wide variety of ingredients I enjoyed in New York City and what was available to me at the market was always changing, too.

My new streamlined make it work approach, however, is what led to this book. Inside youll find more than 175 doable recipesrecipes that are so quick and easy, you could cook from scratch three meals a day, like I do, and from whatever ingredients you have on hand. As with the last book, my recipes are still made with wholesome everyday ingredients and without added fats like oil. Ive also taken care to make sure most of the recipes come together in under 20 minutes, because even chefs dont always want to toil over a hot stove all day. Why Vegan? Eating a plant-based diet is the nations fastest-growing food trend, and for good reason. The more plant-based meals we eat, the more benefits we will feel and bestow.

Whenever someone asks me why Im a vegan, I reply, For my health, my pocketbook, the animals, the environment... and for you. HEALTH: A vegan diet has zero dietary cholesterol, and a low-fat vegan diet also tends to be low in calories but high in fiber. Some studies have also shown that eating a low-fat vegan diet can prevent, cure, and reverse devastating diseases like hypertension, diabetes, and cancer. WALLETS: A vegan diet can be a bargain. Vegan staples like beans, rice, and nondairy milks cost a fraction of the price of meats and dairy products.

Plus, eating healthfully will save you on health-care costs in the long run. ANIMALS: The lives and deaths of farm animals are often horrifyingly brutal, both physically and psychologically. As a consumer picking up the end product, its easy to be oblivious rather than conscious. ENVIRONMENT: A vegan diet is the most eco-friendly and sustainable way we can eat. HUMANITY: It has been said that if the world went vegetarian, we would almost immediately end world hunger. One acre of land can produce either 20,000 pounds of potatoes or a measly 165 pounds of meat.

MY STORY: I was a vegetarian for most of my childhood out of a love for animalsI was eating a burger one day in the car as we drove past grazing cows and when I put it together, that was that. But I fell into a meat-eating lifestyle in my teens due to peer pressure. A serious health scare in my early twenties brought me back to a vegetarian diet, and I went vegan the following year as an experiment. After reading The China Study, Eat to Live, and Skinny Bitch I knew I could never go back to vegetarianism. I made my vegan regimen permanent, with a new addition: a diet that not only cut out meat, dairy, and eggs, but one that was low-fat and based on whole foods. Why Fat-Free and Low-Fat? Like many others, my husband and I both struggled with our weight and health for years.

In 2007 I adopted a low-fat, no-added-fat vegan diet, and Scott joined me shortly thereafter. In the span of a year, we both lost more weight than we previously thought possible and reversed or eliminated all of our medical conditions. We also noticed a surge in our energy levels and went on to complete our first marathon, something that never seemed realistic or possible before. We all know about the dangers of hydrogenated oils, but other oils, like olive oil, can also be harmful. Most cooking oils, such as canola oil, have very low burning points. When these oils are heated beyond that boiling point, the nutrients are lost and free radicals are created.

Next page