Del Sroufe - The China Study Quick & Easy Cookbook: Cook Once, Eat All Week with Whole Food, Plant-Based Recipes

Copyright 2015 by Del Sroufe Foreword 2015 by Thomas M. Campbell, MD 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. Recipes are based on the research of T. Colin Campbell as presented in The China Study (BenBella Books, 2005), coauthored by T. Colin Campbell, PhD, & Thomas M.

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Send feedback to First e-book edition: May 2015 Library of Congress Cataloging-in-Publication Data: Sroufe, Del, author. The China study quick & easy cookbook : cook once, eat all week with whole food, plant-based recipes / Del Sroufe ; edited by LeAnne Campbell, PhD ; foreword by Tom Campbell. pages cm Includes bibliographical references and index.

ISBN 978-1-940363-81-3 (paperback) ISBN 978-1-940363-91-2 (electronic) 1. Vegetarian cooking. 2. Cooking (Vegetables) 3. Quick and easy cooking I. II. Title. Title.

TX837.S7165 2015 641.5'12dc23 2014037775 Editing by LeAnne Campbell
Copyediting by Shannon Kelly
Proofreading by Laura Cherkas, Clarissa Phillips, and Greg Teague
Indexing by JigSaw Indexing
Front cover by Bradford Foltz
Full cover by Sarah Dombrowsky
Photography by Robert Metzger
Food styling by Steven Thomas
Text design by Kit Sweeney
Text composition by Aaron Edmiston
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This cookbook makes the best of plant-based eating available to everyone! PAMELA A. POPPER, PHD, ND, featured in Forks Over Knives and president and founder of The Wellness Forum The China Study Quick & Easy Cookbook is another delicious winner from the talented Chef Del Sroufe. This delightful, step-by-step recipe collection makes it easy, tasty, and totally doable for anyone to adopt a plant-based diet. The book offers groundbreaking plant-based recipes and satisfying sample menu plans for any lifestyle, along with a handy pantry list and tips to Make It Easy to whip up culinary masterpieces in your own home kitchen. Fun, filling, fabulous, and festiveThe China Study Quick & Easy Cookbook will make a welcome addition in everyones kitchen! LAURA THEODORE, author of Jazzy Vegetarian Classics

We had a hard time getting the manuscript published, having been told that the book needed to be at least 50 percent recipes and menu plans. It was even suggested that we come up with a different diet for each of the different disease conditions we discuss in order to create something more catchy and enticing for the readers. In the end, we were fortunate to find an independently thinking partner in BenBella Books, a publisher in Texas, far from the big publishing houses who seemed confined to formulas and supposedly sure things. Looking back at that difficult start ten years ago, it is with enormous gratitude that I introduce the third China Study cookbook. I am grateful for all the readers who have shared their stories and comments about how The China Study has contributed to their own personal health and healing. It turns out that people want intelligent, science-based information to improve their lives; not just to live longer but to improve their health and happiness in the near term as well.

This is what a healthy diet and lifestyle can do. Making the best choices for food, drink, and physical activity collectively is far more powerful than anything else you might consider for long-term health. Now, as a practicing family physician, I spend many patient encounters working to help people take control of their health, partly by communicating the scientific rationale for a whole food, plant-based diet. And as the director of the T. Colin Campbell Center for Nutrition Studies, I continue to encourage scientific understanding of the optimal diet. But while the science is thought provoking and convincing, the practical application of a whole food, plant-based diet is equally important.

When we wrote The China Study, we wanted to fully elaborate on the scientific and socioeconomic factors surrounding optimal nutrition and did not feel we could do justice to the practical information in the same book. We resisted those early attempts to include recipes and menu plans, knowing that other people could cover these aspects of dietary practice far better than we could. Chef Del is just such a person. Del is one of a small handful of chefs in America who has moved beyond oils and processed foods to offer health-promoting recipes that remain tasty, convenient, and easy. He has intimate personal experience with poor health while consuming a vegan diet rich in processed foods, and he successfully overcame his personal challenges to regain his health by shifting to a more whole food, plant-based diet. He has been cooking healthy food for people day after day for many years as part of wellness programs and created the wonderful recipe collections found in Better Than Vegan and Forks Over Knives: The Cookbook.

Chef Dels recipes in this third China Study cookbook are particularly useful for highlighting the ease and convenience of eating an optimal diet. Very few people have the time and desire to cook food all day. We need something fast that doesnt sacrifice taste or health. In our toxic food environment comprised of grocery stores that greet you with walls of sugar cereal and giant bins of candy, food that is fast, tasty, and healthy almost seems to be a highly elusive, nearly mystical goal. But with the book you now hold in your hands, it is entirely achievable. Once you appreciate the power of a whole food, plant-based diet, it is easy to think of chefs who pave the way toward healthier eating as true healers.

Given his impressive resume, Chef Del has been a master healer for many years now, and it is my hope that his recipes in this book will pave the way to new health for you and your family. There is perhaps no more powerful how-to diet book than a good cookbook like this one. Enjoy, be well, and good luck!