Not all vegetarian recipes are healthy. Just because it’s vegetarian doesn’t necessarily mean it’s good for you. In The Truly Healthy Vegetarian Cookbook
Chapter One, Healthy And Satisfied, discusses the reasons for changing to a plant-based diet. Starting with Why Ditch Meat, it then goes on to explain how Meatless Does Not Equal Healthy.
The chapter then goes on to explain How To Make A Vegetarian Diet Healthy, including how to choose foods, meal planning, etc. The Nutritious Vegetarian Kitchen gives you the information on what items you want on hand as your core ingredients.
Helpful Kitchen Equipment includes the must-have items for your kitchen as well as a list of the nice-to-have ones. About The Recipes explains what you should expect to find in each of the recipes.
The recipe categories include:
- Breakfasts
- Snacks And Sides
- Substantial Salads
- Soups And Stews
- Wraps, Sandwiches, And Burgers
- Roasted And Baked Dinners
- Noodles, Rice, And Pasta
- Desserts
Each of the recipes includes an introduction as well as yield or serving size, prep and cook time, equipment needed, ingredients, instructions, and many recipes also include tips for preparation, ingredients, substitutions, and more.
The recipes also include labels such as Dairy-Free, Low-Carb, Gluten-Free, Vegan, Soy-Free, or Nut-Free. In many cases, if the recipe isn’t already suitable for a specific label, substitutions are mentioned to make it work. Finally, the recipes include the Nutritional Information, Calories, Fat, Carbs, Fiber, Sugar, Protein, and Sodium.
The end of Chapter One includes a quick list of 15 Snacks, 10 Minutes, 5 Or Fewer Ingredients. This list provides you with quick easy recipes for smoothies, egg salad, almond butter bites, and other really quick easy snacks.
After all of the recipes comes a Prep And Cook Vegetable Chart, A Produce Storage Guide, Measurement Conversions, and The Dirty Dozen & The Clean Fifteen list. A brief References page is followed by a Recipe Index and standard Index.
Excellent Reference And Introduction Into Healthy Vegetarianism
This book is one that I will be referring to many times. As the author says throughout the book, not all vegetarian recipes are healthy. Not only does this book provide you with many excellent vegetarian recipes, but it also helps you to learn how to make your own. The information in Chapter One is very helpful.
When there are not an abundance of photos of the completed dish it is disappointing. In this case, there are photos only at the beginning of each chapter, thankfully labeled with the recipe name and page number.
You don’t have actually need to be a vegetarian to make good use of this cookbook. Everybody could use a good selection of vegetable dishes in their repertoire. If you are looking to increase your plant-based food intake, this is a book you want to keep on your shelf.
For the included recipe I have chosen The Black Bean And Sweet Potato Tacos because vegetarian or not, they’re sure to please. Enjoy!
Black Bean And Sweet Potato Tacos
Equipment: Baking Sheet, Small Saucepan
Dairy-Free – Gluten-Free – Nut-Free –Story-Free – Vegan
Ingredients
- 1 large sweet potato or two small, peeled
- 2 teaspoons olive oil
- 1/2 teaspoon chili powder
- 1/2 teaspoon ground cumin
- pinch salt
- 1 15 ounce can black beans with their liquid
- 1/2 teaspoon oregano dried
- 1/2 teaspoon garlic powder
- 8 corn tortillas
- 1 avocado sliced
- 1/2 cup tomato salsa
Instructions
- Preheat the oven to 375°F. Line a baking sheet with parchment paper.
- Cut the sweet potato into 1/2-inch-thick rounds, then cut each round into quarters. In a large bowl, toss the sweet potato with the olive oil, chili powder, and cumin.
- Spread sweet potato in a single layer on the prepared baking sheet. Sprinkle with salt. Roast for 20 minutes, then flip and roast for an additional 10 to 15 minutes until browned.
- In a small saucepan, Combine the black beans (with the liquid from the can) with the oregano and garlic powder, and stir.
- Cook over low-medium heat for 10 minutes until heated through. Add salt to taste. Drain the beans.
- Divide the sweet potatoes and black beans equally among the tortillas. Top each taco with avocado slices and tomato salsa, and any other toppings you like.
Notes
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