Appet.i.te for Reduction.
125 Fast and Filling Low-Fat Vegan Recipes.
by Isa Chandra Moskowitz.
Introduction.
NOT LOOKING FORWARD TO A TINY FROZEN ENTReE FOR dinner? Can"t bear the thought of rice cakes and diet shakes? How about a simmering pot of aromatic curry bursting with color, pasta smothered in plenty of creamy pesto, a stick-to-your-ribs chili, crispy onion rings with a juicy center, or a fully loaded lasagna?
This isn"t your mother"s low-fat cookbook. No foolish tricks, no bizarre concoctions, no chemicals, no frozen meals, no fake anything-this is cooking with real food, with a real budget, and for real life. This is cooking with an appet.i.te. appet.i.te.
Healthy cooking doesn"t have to mean deprivation. It doesn"t mean restraint, it doesn"t mean willpower, and to h.e.l.l with the idea of "being good." Utilizing every plant-based food there is and inspired by cooking techniques and traditions from across the globe, I wanted to create a low-calorie, low-fat cookbook br.i.m.m.i.n.g with nutritious meals that are satisfying at every level, from your taste buds to your tummy. Because what"s the point of filling yourself up on foods that you aren"t even enjoying?
To save you the trouble, all of the recipes have been reviewed by a registered dietician, the talented Matt Ruscigno! All of the nutritional info has been calculated, and Matt has made sure that they are in tip-top form. The recipes are all based on pantry-friendly ingredients, and most come in under 400 calories. Some of them are even less than 200. And to sweeten the pot (almost literally), the book was designed with the busy weeknight chefin mind. The ingredients are easy to find and many of the recipes come together in thirty minutes, and the ones that don"t will give you plenty of downtime, so that while your dinner is busy cooking away, you can be off finishing your novel, doing your nails, or whatever it is you do in your spare time. A little light carpentry, perhaps?
WHY I WROTE THIS BOOK.
You probably have a few reasons of your own for wanting to cook healthier, and maybe we cover them in Mission: Nutrition Mission: Nutrition (page 5). (page 5).
But I wrote this book for me!
For years I was at a weight I was happy with, but eventually (like most people) I began to pack on the pounds once again. Not that I need a good reason to gain weight, but I do have a few. I wrote a bunch of cookbooks-one dealing completely in cupcakes-and I was constantly surrounded by food. I also quit smoking (best decision I ever made) and found it difficult to keep cookies from hopping into my mouth instead. But on top of that I was diagnosed with two medical issues that are known to make it difficult to lose weight: PCOS (polycystic ovary syndrome, a hormonal issue) and hypothyroidism (an underactive thyroid gland, which regulates metabolism). So even if I wasn"t eating more than usual, my slower metabolism would guarantee I put on some extra pounds.
My decision to change my diet wasn"t an easy one. I definitely didn"t want to perpetuate all the fat-phobia in this country and the systemized berating of big girls. I don"t think fat makes you a moral failure, I don"t think fat means you"re lazy, and I definitely don"t believe that the ridiculous beauty standards that our society has created for women are good reasons to change your diet. Your weight is not your worth! And I think women have every right in the world to not worry about what they"re eating, not obsess over the scale, and not put up with all the BS that comes our way because of our weight. I believe in health at any size, or heck, even the right not to be healthy at any size!
My decision really was a personal one. My knees were achy, my periods were irregular, and my energy levels were low. I needed to change what I was eating-less fat, less sugar-and I needed to get more active. Would that lead to weight loss? I really wasn"t sure! There are hundreds of books dedicated to the subject of long term weight loss, and if those tomes don"t produce many conclusive answers, I am definitely not about to attempt to do so. What I can tell you is that when I eat low-fat, plant-based meals I feel better, weight does come off, and, unless I skip breakfast or something, I never feel hungry. It"s become a sustainable way of life for me! I still enjoy a cupcake now and then, and I still cook and eat more decadently a few times a week. Although I"m sure there are ways to make myself lose weight faster, I am also sure that it would come right back on. Call it a "diet," call it a "lifestyle change," whatever! The most important thing is enjoying food, enjoying life, and doing what makes you feel good, and not just for the moment. (Ice cream is so love-"em-and-leave-"em; I"m looking for something more stable.) So, yes, I wrote this book for me-but of course I hope that it rocks your stove top, too. Low-fat cookbooks can be a war zone for women. I wanted to create something fun and positive, something that would empower you in the produce aisle and give you a reason to sport that cute vintage ap.r.o.n. I want you to love your kitchen, love yourself, and, yeah, maybe to love tofu just a little bit, too.
With love and raised spatulas, Isa Chandra Moskowitz
But this book isn"t only about reducing fat and calories. But this book isn"t only about reducing fat and calories. Appet.i.te for Reduction also means... Appet.i.te for Reduction also means... Reducing unhealthy ingredients: Reducing unhealthy ingredients: Get ready to become the mayor of the produce aisle! When you start cooking with an appet.i.te, the snack product aisle becomes an old flame you can"t believe you were ever into. You don"t know what you ever saw in those not-even-foods! A whole new world of fun, colorful ingredients will open up to you. Get ready to become the mayor of the produce aisle! When you start cooking with an appet.i.te, the snack product aisle becomes an old flame you can"t believe you were ever into. You don"t know what you ever saw in those not-even-foods! A whole new world of fun, colorful ingredients will open up to you.
Reducing your environmental impact: We"ve all heard the term ecological footprint. Well, it"s not just black-wearing college students who claim you should give up animal products to save the world. A 2009 United Nations Report states that a shift toward a vegan diet is necessary to save the world from hunger, poverty, and the worst impacts of climate change. The carbon emissions and methane from an animal-based diet are not sustainable for our planet. Switching to a whole-food, plant-based diet will also cut down on the amount of packaging you use. Keep eating those fast-food burgers and there won"t be a planet on which you can eat those fast-food burgers! You"ll just be floating in s.p.a.ce with the burger, I guess. We"ve all heard the term ecological footprint. Well, it"s not just black-wearing college students who claim you should give up animal products to save the world. A 2009 United Nations Report states that a shift toward a vegan diet is necessary to save the world from hunger, poverty, and the worst impacts of climate change. The carbon emissions and methane from an animal-based diet are not sustainable for our planet. Switching to a whole-food, plant-based diet will also cut down on the amount of packaging you use. Keep eating those fast-food burgers and there won"t be a planet on which you can eat those fast-food burgers! You"ll just be floating in s.p.a.ce with the burger, I guess.
Reducing your grocery store costs: Just as it"s a myth that it takes chewing gum seven years to digest if you swallow it, it"s a myth that plant-based diets are more expensive. If you"re eating mostly whole foods, you"ll see a dramatic drop at the cash register. Beans and grains are cheap as, well, beans! You"ll spend a little extra on fresh veggies, especially organic ones, but even an omnivorous diet includes some vegetables. If you"re living on packaged store-bought vegan sausages, then, yes, the costs can be high, but this book will help you to get out of that rut!
Reducing animal suffering: I try to avoid images of slaughterhouses and chickens in cages because, hot d.a.m.n, is it depressing. But check out videos and movies such as I try to avoid images of slaughterhouses and chickens in cages because, hot d.a.m.n, is it depressing. But check out videos and movies such as Meet Your Meat Meet Your Meat or or Earthlings Earthlings and you might lose your taste for meat, too. Even gra.s.s-fed cows raised in nice places meet a dismal end, and those free-range chickens are not as free as you may think. I extend the love I have for my kitty cats to the entire animal kingdom. If you"ve ever seen a baby cow torn away from her mother at just a few months old, you"ll understand why this book is not just vegetarian, but vegan, excluding animal products all together. and you might lose your taste for meat, too. Even gra.s.s-fed cows raised in nice places meet a dismal end, and those free-range chickens are not as free as you may think. I extend the love I have for my kitty cats to the entire animal kingdom. If you"ve ever seen a baby cow torn away from her mother at just a few months old, you"ll understand why this book is not just vegetarian, but vegan, excluding animal products all together.
Increasing your devotion to cruelty-free hairspray and "80s glam rock: If you"re not enjoying what you"re doing and not enjoying what you"re If you"re not enjoying what you"re doing and not enjoying what you"re eating eating, you probably aren"t going to stick with it. That"s the bottom line! Appet.i.te for Reduction Appet.i.te for Reduction is all about enjoying it! is all about enjoying it!
Metric Conversions The recipes in this book have not been tested with metric measurements, so some variations might occur.
Remember that the weight of dry ingredients varies according to the volume or density factor: 1 cup of flour weighs far less than 1 cup of sugar, and 1 tablespoon doesn"t necessarily hold 3 teaspoons.
GENERAL FORMULA FOR METRIC CONVERSION.
Ounces to grams
multiply ounces by 28.35 multiply ounces by 28.35 Grams to ounces
multiply ounces by 0.035 multiply ounces by 0.035 Pounds to grams
multiply pounds by 453.5 multiply pounds by 453.5 Pounds to kilograms
multiply pounds by 0.45 multiply pounds by 0.45 Cups to liters
multiply cups by 0.24 multiply cups by 0.24 Fahrenheit to Celsius
subtract 32 from Fahrenheit temperature, multiply by 5, divide by 9 subtract 32 from Fahrenheit temperature, multiply by 5, divide by 9 Celsius to Fahrenheit
multiply Celsius temperature by 9, divide by 5, add 32 multiply Celsius temperature by 9, divide by 5, add 32
LINEAR MEASUREMENTS.
in = =1 cm 1 cm 1 inch = =2 cm 2 cm 6 inches = =15 cm 15 cm 8 inches = =20 cm 20 cm 10 inches = =25 cm 25 cm 12 inches = =30 cm 30 cm 20 inches = =50 cm 50 cm
VOLUME (DRY) MEASUREMENTS.
teaspoon = =1 milliliter 1 milliliter teaspoon = =2 milliliters 2 milliliters teaspoon = =4 milliliters 4 milliliters 1 teaspoon = =5 milliliters 5 milliliters 1 tablespoon = =15 milliliters 15 milliliters CUP= =59 milliliters 59 milliliters cup = =79 milliliters 79 milliliters cup = =118 milliliters 118 milliliters cup = =158 milliliters 158 milliliters cup = =177 milliliters 177 milliliters 1 cup = =225 milliliters 225 milliliters 4 cups or 1 quart = =1 liter 1 liter gallon = =2 liters 2 liters 1 gallon = =4 liters 4 liters
VOLUME (LIQUID) MEASUREMENTS.
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OVEN TEMPERATURE EQUIVALENTS, FAHRENHEIT (F) AND CELSIUS (C) (C).
100F= =38C 38C200F= =95C 95C250F= =120C 120C300F= =150C 150C350F= =180C 180C400F= =205C 205C450F= =230 C 230 C WEIGHT (Ma.s.s) MEASUREMENTS.
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Mission: Nutrition BY MATT RUSCIGNO, MPH, RD.
ALL OF ISA"S RECIPES IN THIS BOOK ARE PLANT-BASED, LOW-FAT, satisfying, and nutrient-dense: lots of nutrients with fewer calories. We"ve included the nutrition info so you can see the amount of protein, fiber, iron, calcium, and other key nutrients for each serving. But the beauty is you can follow these recipes and not have to obsess over calories to maintain your weight.
Studies show that vegetarians have lower cholesterol levels and blood pressure and lower rates of type-2 diabetes, hypertension, heart disease, and cancer-the leading causes of death in United States. The reason? A diet low in animal products and higher in fruits, vegetables, whole grains, nuts, and soy products.
CAN YOU REALLY GET YOUR IMPORTANT NUTRIENTS THIS WAY? YES, AND THEN SOME!.
Vegan nutrition is different from the standard Western diet whose nutrients tend to come from one major source, such as iron from meat or calcium from dairy. As a vegan, you"ll get your nutrition from a bunch of different foods-and this is to your advantage! When smaller amounts of nutrients are eaten at a time, their absorption is actually better. And you are not dependent on just one food. You can get your iron from beans or from whole grains. Avoiding wheat? Eat leafy greens. In fact, variety is crucial when planning your meals, to get all of the nutrients you need. And as mentioned above, fruits and veggies are also nutrient-dense, packing a whole lot of benefits for a very small amount of calories. The same is true for whole grains and beans. A win-win scenario!
But good nutrition is also about much more than just, well, nutrients. Back in the day, the experts in the field were chiefly concerned with preventing deficiencies: consuming enough vitamin C so people didn"t die of scurvy; getting enough iron to prevent anemia. This is still important, but eventually, some smart folks realized that when you eat a whole food, you"re getting even more health benefits beyond the recommended daily allowance of this or that mineral. What researchers have found is that almost all of the foods with these extra benefits come from plants.
For example, only plantfoods contain thousands of phytochemicals-such as lycopene in tomatoes, isoflavones in soybeans, flavonoids in tea, and allicin in garlic-which are linked to disease prevention. Plant foods also contain antioxidants, which can help combat cell damage (a.s.sociated with age-related diseases, cellular diseases such as cancer, and chronic diseases such as heart disease). Good sources are berries, apples, and other fruits; vegetables; chocolate; coffee; and wine. There is no daily recommendation for antioxidants and the best way to get them is directly through whole foods.
Now let"s take a look at basic nutrient requirements. These are the ones that are most often asked about in vegan nutrition and we want to be sure you know what you are getting.
"But where do you get your _____from?" Anyone reducing meat and dairy consumption has heard this question. A plant-based diet not only has the bases covered, you are also getting more of this good stuff with less fat and cholesterol than you would on an animal product-based diet. Here"s a quick rundown. Anyone reducing meat and dairy consumption has heard this question. A plant-based diet not only has the bases covered, you are also getting more of this good stuff with less fat and cholesterol than you would on an animal product-based diet. Here"s a quick rundown.
Protein. Protein is a combination of amino acids, nine of which are essential to human life. Luckily, plants have all of the amino acids you need! Protein is a combination of amino acids, nine of which are essential to human life. Luckily, plants have all of the amino acids you need!
High-protein foods include beans, nuts, seeds, and whole grains such as wheat, quinoa, and millet. In general, aim for 10 to 15 percent of your calories to come from protein. In grams it looks like this: 37 to 56 grams per day on a 1,500-calorie diet; 50 to 75 grams per day on a 2,000-calorie diet. Many of the whole-grain and bean recipes in this book have 10 to 15 percent or more calories from protein per serving.
Proteins (such as those from grains and beans) don"t even need to be combined during a meal for you to consume the right amount of amino acids, as it was once believed. You just need to eat enough protein from different foods each day and you"ll get your amino acids without problem. It"s also important to remember that even vegetables have protein; for example, kale is 45 percent protein and zucchini is 28 percent protein. You don"t need to look any further than the nutrition info provided in these recipes to see where you"ll get your protein!
Iron. You need iron every day for your red blood cells to carry oxygen and nutrients to your cells. The well-known deficiency, anemia, has side effects that include fatigue and malaise. No one is happy when he or she is not getting enough iron. Fortunately, iron is found in abundance in plants. Good sources include lentils, soybeans, chickpeas, black beans, collard greens, oatmeal, whole grains, and enriched grains. Plant-based diets tend to be very high in iron and some research You need iron every day for your red blood cells to carry oxygen and nutrients to your cells. The well-known deficiency, anemia, has side effects that include fatigue and malaise. No one is happy when he or she is not getting enough iron. Fortunately, iron is found in abundance in plants. Good sources include lentils, soybeans, chickpeas, black beans, collard greens, oatmeal, whole grains, and enriched grains. Plant-based diets tend to be very high in iron and some research1 shows that vegans have better iron levels than vegetarians do. Dairy contains zero iron but most plant foods contain at least some. shows that vegans have better iron levels than vegetarians do. Dairy contains zero iron but most plant foods contain at least some.
Just because there is iron in a food doesn"t mean that it"s bioavailable, meaning your body is able to absorb it. Plant foods contain nonheme iron and, when eaten in combination with vitamin C-rich foods, its absorption can increase sixfold. Think iron-rich beans and rice with vitamin C-rich salsa. Or hummus (whose iron is from chickpeas) and lemon juice (for vitamin C). The tannins in coffee and tea can interfere with iron absorption, so separate your high-iron meals or iron supplement from these beverages by a few hours. And if you think you may be low in iron, get it checked! Low iron levels increase very quickly when higher amounts of iron are eaten.
Calcium. Calcium is the key component in strong bones and teeth, but also has many functions in your blood. It maintains blood pressure, helps in blood clotting, and is essential for muscle contractions such as your heartbeat. When you don"t have enough in your blood, it is taken from your bones, which reduces bone density. Calcium is the key component in strong bones and teeth, but also has many functions in your blood. It maintains blood pressure, helps in blood clotting, and is essential for muscle contractions such as your heartbeat. When you don"t have enough in your blood, it is taken from your bones, which reduces bone density.
Whenever someone eats fewer dairy products, the question of calcium intake arises. Have no fear: Green leafy vegetables such as collards, kale, and bok choy, broccoli, black eyed peas, fortified nondairy milks, and calcium-settofu are all good sources. Orange juice with added calcium and other enriched foods are also available. Lastly, calcium supplements or multivitamins that contain calcium can be also used. When supplementing with calcium, make sure you"re using tablets with a high percentage of "elemental calcium," which means the amount of bioavailable calcium. Check to see that it says "amino acid-chelated" calcium somewhere on the bottle; your bones will thank you.
Zinc. Needed daily, but only in small amounts, zinc is required for growth, reproduction, a healthy immune system, metabolism, and a number of other functions. Zinc is widely available in whole grains, beans such as lentils and chickpeas, nuts, enriched cereals, and some fake meat products (be sure to check the label). Needed daily, but only in small amounts, zinc is required for growth, reproduction, a healthy immune system, metabolism, and a number of other functions. Zinc is widely available in whole grains, beans such as lentils and chickpeas, nuts, enriched cereals, and some fake meat products (be sure to check the label).
Vitamin B12. Talking about a vegan diet is like that game where you say a word and the other person says the first thing that comes to mind. "Vegan"-"B12!" It"s as if the entire diet hinges on this one vitamin! Vitamin B12 is available in such vegan foods as fortified nondairy milks, cereals, and nutritional yeast, as well as energy bars such as Clif and Luna. B12 deficiency is extremely rare and most often occurs when there are genetic issues affecting absorption or diets restricted far beyond veganism. Not that B12 is unimportant; it is crucial for your brain, nervous system, and red blood cells. You need 2.4 micrograms every day. Please do pay attention and make sure you have a daily source from fortified foods or a sublingual or spray supplement. Just don"t let the name a.s.sociation game get you down! If you are unsure, get a lab test to know your B12 levels. Talking about a vegan diet is like that game where you say a word and the other person says the first thing that comes to mind. "Vegan"-"B12!" It"s as if the entire diet hinges on this one vitamin! Vitamin B12 is available in such vegan foods as fortified nondairy milks, cereals, and nutritional yeast, as well as energy bars such as Clif and Luna. B12 deficiency is extremely rare and most often occurs when there are genetic issues affecting absorption or diets restricted far beyond veganism. Not that B12 is unimportant; it is crucial for your brain, nervous system, and red blood cells. You need 2.4 micrograms every day. Please do pay attention and make sure you have a daily source from fortified foods or a sublingual or spray supplement. Just don"t let the name a.s.sociation game get you down! If you are unsure, get a lab test to know your B12 levels.
Sodium. Salt is more than just a flavor enhancer! Sodium is a mineral required by your body for a number of functions; for example, sodium is required for water to get through your cell walls. Everyone gets enough as it naturally occurs in plants; the issue is that some people get too much and that is a risk factor for hypertension (high blood pressure). Fortunately, sodium is easy to monitor because you can control how much salt you add while preparing foods. Lower-sodium options exist for soy sauce, vegetable broths, and other prepared foods. If you are watching your sodium, choose these options when working with these recipes. Salt is more than just a flavor enhancer! Sodium is a mineral required by your body for a number of functions; for example, sodium is required for water to get through your cell walls. Everyone gets enough as it naturally occurs in plants; the issue is that some people get too much and that is a risk factor for hypertension (high blood pressure). Fortunately, sodium is easy to monitor because you can control how much salt you add while preparing foods. Lower-sodium options exist for soy sauce, vegetable broths, and other prepared foods. If you are watching your sodium, choose these options when working with these recipes.
Say It with Me: High Fiber, Low Fat Fiber. Fiber is only found in plant foods such as beans, whole grains, vegetables and fruits. It adds bulk to your diet, which fills you up quicker and keeps you full longer-great when watching your weight. It"s recommended that you consume 25-35 grams of fiber per day. The dishes in this book will help you reach that goal. Fiber also regulates blood sugar, lowers cholesterol, and reduces your risk for heart disease-an added benefit of these recipes. And fiber helps with weight control even before you eat it. These meals give you a serving with more food and volume, but fewer calories. It"s said that we eat with our eyes, and a full plate of fiber-rich foods looks satisfying, not restricting. Fiber is only found in plant foods such as beans, whole grains, vegetables and fruits. It adds bulk to your diet, which fills you up quicker and keeps you full longer-great when watching your weight. It"s recommended that you consume 25-35 grams of fiber per day. The dishes in this book will help you reach that goal. Fiber also regulates blood sugar, lowers cholesterol, and reduces your risk for heart disease-an added benefit of these recipes. And fiber helps with weight control even before you eat it. These meals give you a serving with more food and volume, but fewer calories. It"s said that we eat with our eyes, and a full plate of fiber-rich foods looks satisfying, not restricting.
The Skinny on Fat. Yes, this book is low fat, but it"s not no fat. If you remember that diet craze of the "80s, where people ate nothing but sugary cardboard cookies and didn"t even lose weight, you"ll know that zero-fat diets aren"t a good thing. In fact, the truth is your body needs fat. You need it to properly absorb vitamins, you need it to keep your brain functioning, and you need it to keep your body working as it should. Beyond health reasons, fat is a crucial component. Even minimal amounts of fat help you feel satiated. It brings out the flavor of foods and aids cooking by caramelizing and browning. Yes, this book is low fat, but it"s not no fat. If you remember that diet craze of the "80s, where people ate nothing but sugary cardboard cookies and didn"t even lose weight, you"ll know that zero-fat diets aren"t a good thing. In fact, the truth is your body needs fat. You need it to properly absorb vitamins, you need it to keep your brain functioning, and you need it to keep your body working as it should. Beyond health reasons, fat is a crucial component. Even minimal amounts of fat help you feel satiated. It brings out the flavor of foods and aids cooking by caramelizing and browning.
So you need fat, but not too much fat and not the wrong kinds of fat (such as saturated fat or trans fat). That sounds like a pain in the b.u.t.t to negotiate, but it"s not really as confusing as it sounds. For one thing, most of the unhealthy fats come in the form of animal products. If you"re eating little to no animal products, you"re more than halfway there. Other kinds of unhealthy fats come from how you process the food-think deep-frying or using chemically processed hydrogenated oils. (Take fast-food French fries, which start with potatoes, then saturated and trans fats are added, "til half the calories come from fat!) Limit those and you"re pretty much left with the good fats.
So why does even good fat sometimes get a bad rap? Because fat has more calories per gram than carbohydrate or protein does. Think about an avocado and an apple that are the same size-the avocado has twice as many calories! Keep this in mind when planning your meals and don"t be afraid to have these healthy fats with every meal. You need them!
The handy Big Fat Fat Glossary uses multisyllabic words that get everyone in a tizzy. Don"t be fatphobic! Use it to determine just what kind of fats you"re dealing with.