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    Delicious Plant Based Cookbook : Let’s Fight Diseases With Food
    Delicious Plant Based Cookbook : Let’s Fight Diseases With Food
    Delicious Plant Based Cookbook : Let’s Fight Diseases With Food
    Ebook432 pages3 hours

    Delicious Plant Based Cookbook : Let’s Fight Diseases With Food

    By Susan Zeppieri

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    About this ebook

    Some of the best foods to eat during chemotherapy or other cancer treatments are plant-based proteins. They offer the highest levels of vitamins and minerals. This means eating lots of vegetables, as well as beans, legumes, nuts, and seeds.
    In order to effectively absorb the nutrients from the food that support your immune system and reduce inflammation, eating a plant-based diet helps your gut health.
    This cookbook has all the recipes which are very beneficial for cancer patients. But keep in mind to wash all the vegetables and fruits thoroughly before taking them for cooking.

    LanguageEnglish
    PublisherSusan Zeppieri
    Release dateNov 20, 2022
    ISBN9798215246771
    Delicious Plant Based Cookbook : Let’s Fight Diseases With Food

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      Book preview

      Delicious Plant Based Cookbook - Susan Zeppieri

      DELICIOUS PLANT BASED

      COOKBOOK

      Let’s fight diseases with food

      SUSAN ZEPPIERI

      Introduction

      It is a shared hope among cancer survivors that they will be able to enjoy a long, healthy life. You can lower your risk of many chronic diseases, including inflammation, heart disease, and circulation problems, by eating less calories, saturated fat, and animal fats. The majority of prospective observational studies show a 10%-12% reduction in cancer risk among vegetarians, though data for specific malignancies is inconsistent. However, a wealth of evidence suggests that a plant-based diet—including those high in fruits and vegetables, fiber, antioxidants, and phytochemical—as well as a normal body mass index (BMI), can reduce the risk of developing and experiencing recurrent cancer. Eating a lot of meat, especially red and processed meats, is linked to an increased risk of several cancers. Indirect and direct evidence both point to the protective effects of a vegetarian diet against cancer.

      Cancer remains the leading worldwide cause of death, despite intensive research and an expanding range of treatment options. There were 7.4 million deaths from cancer in 2004, and experts predict that number will rise to 12 million by 2030.  It is still widely believed that lifestyle and environmental factors are linked to the development of cancer, with estimates ranging from 90% to 95%. Tobacco use, poor nutrition, excessive alcohol consumption, prolonged sun exposure, exposure to environmental toxins, illness, stress, obesity, and lack of physical activity are all major lifestyle factors. In 1981, it was estimated that 30%-35% of all cancers in the United States could be attributed to dietary factors. While newer calculations maintain a 35% overall impact, they also note that diet may be related to as many as 70% of colorectal and prostate cancer cases, 50% of breast, endometrial, pancreatic, and gallbladder cancer cases, but only about 20% of lung, bladder, mouth, and esophageal cancers. Although dietary patterns and decisions play a significant role in modulating cancer risk, the best dietary pattern for the primary prevention of cancer is still unknown. Avoiding all forms of meat is the defining characteristic of a vegetarian diet (beef, hog, lamb, poultry, fish, etc.). Lacto-vegetarians don't eat eggs either, but they do eat dairy products.

      Table of Contents

      1) Lentil and Veggie Enchilada Casserole

      2) Easy Scalloped Potato White Bean Skillet

      3) Pistachio Crumble Tacos with Avocado Lime Crema

      4) Sheet Pan Roasted Vegetables and Beans

      5) One Pot Veggie Dal

      6) Mediterranean Quinoa Salad

      7) Crispy Cauliflower Tacos

      8) Summer Squash Ribbons

      9) Roasted Asparagus with Garlic

      10) Mushrooms with Apple Herb Stuffing

      11) Walnut Tomato Sauce with Zucchini Lasagna Noodles

      12) Tex-Mex Sorghum Chili

      13) Stuffed Poblano Peppers

      14) Chickpea Crepes with Spinach and Mushroom Pesto

      15) Chilaquiles with Beans and Corn

      16) Cauliflower Rice Burrito Bowl

      17) Indian Dal with and Cucumbers

      18) Easy Summer Lasagna

      19) Pasta Shells with Garlic & Kale

      20) Rigatoni with Red Peppers

      21) Quinoa with Cauliflower and Broccoli

      22) Sage White Bean Veggie Balls with Pomegranate Mandarin Sauce

      23) Whole Wheat Pasta with Ricotta, Roasted Garlic & Walnuts

      24) BBQ Jackfruit Sandwich

      25) Smashed Chickpea and Avocado Lettuce Wraps

      26) Sweet Potato Chili with Peanuts

      27) Mediterranean White Bean and Sorghum Salad

      28) Best Black Bean Burger

      29) Cauliflower Osso Bucco

      30) Quinoa Risotto Primavera

      31) Balsamic Glazed Carrots

      32) Quick Eight- Vegetable Soup

      33) Southwest Vegetable Frittata

      34) Moroccan Chickpea Sorghum Bowl

      35) Fresh and Light Veggie Pad Thai

      36) Golden Beet Veggie Balls

      37) Roasted Cauliflower with Spiced Tomatoes

      38) Lentil Salad

      39) Cancer Fighting Soup

      40) Anti-Cancer Green Smoothie Recipe

      41) Broccoli Salad

      42) Vegetarian gnocchi

      43) Cancer Fighting Soup

      44) Meatless Black Bean Chili

      45) Gingerbread Muffins

      46) Rebecca Katz’s Magic Mineral Broth

      47) CREAMY ROASTED GARLIC ANTI-CANCER SOUP

      48) ANTI- CANCER AND ANTI-INFLAMMATION SPINACH JUICE RECIPE

      49) Strawberry Banana Beet Smoothie

      50) Collard Greens Smoothie (Dairy-Free & Vegan)

      51) Acai Strawberry Smoothie Without Dairy

      52) Maki Sushi Recipe

      53) Strawberry Blackberry Banana Smoothie

      54) Antioxidant Smoothie

      55) Sunshine Smoothie [Vegan]

      56) Kale + Apple Cancer-Fighting Smoothie

      57) Antioxidant Smoothie

      58) TRIED AND TRUE GREEN SMOOTHIE

      59) Anti-Ovarian Cancer Green Smoothie

      60) Berry Chocolate Cancer Fighting Smoothie

      61) NAKED SMOOTHIE: PINK ANTI-CANCER POWER

      62) Cancer-Crushing Mixed Berry Smoothie

      63) Avocado Smoothie

      64) Broccoli Smoothie

      65) Hyper Monkey Blended Smoothie

      66) SIMPLE CUCUMBER SMOOTHIE

      67) Carrot Smoothie Recipe

      68) Spinach Smoothie

      69) Sweet Potato Smoothie

      70) Rainbow Grain Bowl with Cashew Tahini Sauce

      71) Mac & Cheese with Collards

      72) Smoked Gouda-Broccoli Soup

      73) Split Pea Soup with Chorizo

      74) Greek Salad with Edamame

      75) Apple Muffins

      76) Baked Oatmeal

      77) Banana-Oatmeal Hot Cakes

      78) Banana Bran Muffins

      79) Orange Bran Flax Muffins

      80) Multigrain Pancakes with Strawberry Sauce

      81) Basil Broccoli

      82) Spring Vegetable Frittata

      83) Whole Wheat Blueberry Muffins

      84) PESTO TOASTING

      85) Fiesta Quesadillas with Black Beans

      86) Vegan Caesar Salad

      87) Stuffed Mushrooms and Jalapeño Cornbread

      88) Zucchini Bites

      89) Asparagus and Scallion Soup

      90) Black Bean and Corn Salad

      91) Broccoli Sunflower Salad

      92) Butternut Squash Soup

      93) California Citrus Greens Salad with Garlic Dressing

      94) Carrot and Apple Soup

      95) Creamy Irish Soup

      96) Curried Chickpea Salad with Walnuts

      97) Easy Pea Soup with Tarragon

      98) Egyptian Red Lentil Soup

      99) Golden Fruit Salad

      100) Hawaiian Star Soup

      101) Hearty Vegetable and Brown Rice Soup

      102) Hot and Sour Soup

      103) Lentil Sweet Potato Soup

      104) Marinated Artichoke Potato Salad

      105) Melon Salad

      106) Minty Cucumber-Quinoa-Grape Salad

      107) Mulligatawny Soup

      108) Pluot Summer Salad

      109) Pomegranate Salad

      110) Pumpkin Bisque

      111) Roasted Asparagus Salad

      112) Shredded Carrot and Beet Salad

      113) Spicy Black Bean Salad

      114) Spinach Salad with Strawberry Vinaigrette

      115) Spring Pea Soup

      116) Sweet and Spicy Carrot Salad

      117) Vegetable Soup

      118) Creamy Vegan Pasta

      119) Bean and Vegetable Enchilada Casserole

      120) Bean Surprise

      121) Easy Spinach Lasagna

      122) Easy Vegetarian Pho

      123) Grilled Vegetable Polenta with Pan Roasted Red Pepper and Tomato Sauce

      124) Herbed Polenta with Grilled Portobello Mushrooms

      125) Lasagna Rolls

      126) Mediterranean Grilled Veggie Pockets

      127) Creamy Pasta Pomodoro

      128) Best Vegan Pizza

      129) Peppers Stuffed with Barley, Parmesan and Onion

      130) Soft Tacos with Southwestern Vegetables

      131) Seared Scallops with Beet Puree and Arugula Salad

      132) Scallion Crusted Arctic Char

      133) Spicy Broccoli, Cauliflower and Tofu

      134) Vegan Pasta Salad

      135) Udon Noodles with Spicy Peanut Ginger Sauce

      136) Avocado and Mango Salsa

      137) Baked Sweet Potato Wedges

      138) Bok Choy with Sautéed Mushrooms and Shallots

      139) Braised Kale with Black Beans and Tomatoes

      140) Broccoli with Hazelnuts

      141) Brussels Sprouts with Pecans and Dried Cranberries

      142) Butternut Squash Pilaf

      143) Garlicky Greens

      144) Roasted Parsnips, Sweet Potatoes and Apples

      145) Lite Hummus Dip

      146) Parmesan Orzo Primavera

      147) Peas-Mushroom Pilaf (Matar-Khumb Pulao)

      148) Quinoa Salad with Roasted Autumn Vegetables

      149) Seasoned Spinach with Garlic

      150) Simply Grilled Portobello Mushrooms

      151) Broccoli Tahini Pasta Salad

      152) Stir-Fried Kale with Slivered Carrots

      153) Summer Gazpacho

      154) Sweet Potato Power

      155) Winter Caponata

      156) Apple Cranberry Cobbler

      157) Apple Crisp

      158) Creamy Pumpkin Pasta Sauce

      159) Creamy Vegan Shiitake & Kale Pasta

      160) Blueberry Crumble Pie

      161) Cranberry-Orange Fruit Bars

      162) Cranberry-Orange Fruit Bars

      163) Crunchy Oat Apricot Bars

      164) Fresh Berry Sundaes

      165) Fudge Brownie Sundaes

      166) Ginger Spice Biscotti

      167) Grilled Fruit with Strawberry Dip

      168) Harvest Apples

      169) Lemon Cake

      170) Marbled Pumpkin Cheesecake

      171) Melon Sorbet

      172) Pear Crisp

      173) Pumpkin Bread

      174) Pumpkin Mousse

      175) Raspberry Cinnamon Sorbet

      176) Jamaican Jerk Vegan Tacos

      177) Summer Fruit Gratin

      178) Fajita Veggies

      179) Apple Pumpkin Shake

      180) Avocado and Melon Smoothie

      181) Banana Cinnamon Vanilla Shake

      182) Berry Blast Protein Shake

      183) Cinnamint Green Tea

      184) Cinnamon Hot Chocolate

      185) Green Tea Slush

      186) Chipotle Cauliflower Nachos

      187) Fruity Green Tea

      188) Chamomile-Mint Soother with Ginger, Lemon and Honey

      189) Pevery Apricot Dessert Smoothie

      190) Sour Citrus Blast Smoothie

      191) Jowar Palak Appe recipe

      192) Oats, Vegetable and Brown Rice Khichdi recipe

      193) Vegetable Barley Soup, Indian Style Healthy Barley Soup recipe

      194) Pineapple Cucumber Salad recipe

      195) Flax Seed Shakarpara, Diabetic Friendly recipe

      196) Best Veggie Burger

      197) Masoor Dal and Palak Khichdi recipe

      198) Jowar Bajra Besan Thalipeeth recipe

      199) Methi Moong Dal Dhokla recipe

      200) Kanchipuram Idli, Kancheepuram Idli, Kovil Idli recipe

      1) Lentil and Veggie Enchilada Casserole

      90-minute recipe

      Ingredients

      One Tbsp. olive oil

      One red bell pepper, cut into 1/4-inch dice

      Two celery stalks, trimmed and cut into 1/4-inch dice

      One small onion, finely chopped

      Two garlic cloves, minced

      One large carrot, shredded on a box grater's big holes after being peeled (about 1 cup of)

      2 tsp. ground cumin

      1 tsp. coriander

      1 tsp. dried oregano

      1 tsp. chipotle chili powder

      1/2 tsp. kosher salt

      3 cups of water

      2 packed cups of baby kale or spinach, roughly chopped

      1 cup of green or brown lentils, rinsed

      1 cup of roughly chopped fresh cilantro, optional

      Nonstick cooking spray/oil

      One 19-ounces can mild red enchilada sauce, divided

      Fifteen 6-inch corn tortillas, cut in half

      1 1/2 cups of reduced-fat Mexican cheese blend or Cheddar cheese, divided

      INSTRUCTIONS

      Warm the oil over moderate heat in a medium-sized saucepan. Celery, bell pepper, and onion should be added. Cook for 5-7 minutes, stirring often, until soft and caramelized.

      Cook, stirring often, the mixture of garlic, carrot, cumin, oregano, coriander, chili powder, and salt for approximately two minutes, or until the garlic is brown and aromatic.

      Lentils and water are mixed. Bring to a boil and immediately lower heat. 15 to 20 minutes with the lid on, till the meat is only slightly soft. Every 3 to 5 minutes, check to see if the food is soft and quickly stir every time. (Depending on the variety of lentil, a different amount of time will be required to cook it) As soon as it's finished, add kale & cilantro and toss until wilted, about a minute. If necessary, add more salt after tasting.

      Turn on the oven to 350°F while the lentils are cooking. Set aside a 9 x 13-inch baking dish or pan that has been lightly oiled or coated with nonstick cooking spray.

      Pour 1/2 cup of enchilada sauce into bottom of prepared pan to form casserole. Ten tortilla halves should be arranged over the sauce, slightly overlapping. Add another 1/2 cup of sauce, 2 1/4 cups of the lentil mixture, and 1/2 cup of cheese equally over top.

      Ten tortilla halves, one-half cup of sauce, two and a half more cups of lentils (draining any liquid), and one-half cup of cheese make up the following layer.

      The last layer should include the remaining 10 tortilla halves, 1/2 cup of cheese, and leftover enchilada sauce.

      Bake the casserole for about 35 minutes, or until it is cooked thoroughly and bubbling. Slice and serve after a brief cooling.

      Nutrition

      Per serving: 8 g total fat, 45,310 calories, 47.2g carbohydrates, 10 mg cholesterol, 13 g protein, 640 mg sodium, 0 g added sugar, 4 g sugar.

      2) Easy Scalloped Potato White Bean Skillet

      75 minute recipe

      Ingredients

      1 medium onion, sliced

      1/2 tsp. paprika

      1 Tbsp. extra-virgin olive oil

      3 cloves garlic, minced

      5 ounces mushrooms, sliced

      Two Tbsp. cornstarch

      1/4 tsp. nutmeg

      Three Tbsp. nutritional yeast

      1/2 tsp. salt

      1/4 tsp. black pepper

      1/2 tsp. ground mustard

      One 15-oz. can white beans, rinsed and drained6 small (about 4.5 ounces every) potatoes, peeled, thinly sliced

      1/4 cup of ground cashews1/4 cup of fresh parsley, chopped (optional garnish)

      INSTRUCTIONS

      Warm oil over medium heat, in a large cast-iron pan. Sauté the onion & garlic for 7 minutes.

      Include the mushrooms and sauté for 2 more minutes.

      While the veggies are sautéing, cornstarch, yeast, nutmeg, paprika, ground mustard, salt, and pepper in a little bowl and whisk until smooth.

      Stir the sauce while adding it to the pan until it thickens (roughly 2 minutes).

      Set oven to 375 degrees Fahrenheit.

      Stir potatoes into sauce in the pan after adding them.

      Add the beans and stir gently until all the ingredients are mixed.

      Take out from burner, wrap in foil, and put on top oven rack. For 30 minutes, bake.

      Return the foil, cashews, and sprinkle to the oven. Bake potatoes for 15 to 20 minutes, or until they are soft and the surface is golden.

      Take out of the oven. If using, garnish with finely chopped parsley. In a skillet, serve.

      Nutrition

      Per serving: 420 calories, 0 mg cholesterol, 10 g total fat, 16 g protein, 6 g sugar, 400 mg sodium, 0 g added sugar.

      3) Pistachio Crumble Tacos with Avocado Lime Crema

      40 minute recipe

      Ingredients

      Pistachio Crumble Filling

      One Tbsp. extra-virgin olive oil

      3/4 cup of divided shelled unsalted pistachios

      One small red bell pepper, cut into half-inch dice (about 1 cup of; reserve a few tbsp for the topping)

      1/2 cup of onion, finely diced

      Four ounces button mushrooms, roughly chopped (1¼ cups of)

      1 tsp. ground cumin

      1 garlic clove, minced

      1/2 tsp. dried oregano

      1/4 tsp. chipotle powder

      1/2 tsp. chili powder

      Eight corn tortillas, warmed

      kosher salt, as need

      Avocado Lime Crema

      1/2 peeled and pitted

      Juice of half a lime, about two Tbsp.

      ripe avocado

      2 Tbsp. fresh mint leaves, roughly chopped

      Two Tbsp. chopped pistachio2 Tbsp. fresh cilantro leaves, roughly chopped

      A few pinches chipotle powder

      1/8 tsp. kosher salt

      INSTRUCTIONS

      To get a coarse chop,

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