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The China Study Quick & Easy Cookbook: Cook Once, Eat All Week with Whole Food, Plant-Based Recipes, by Del Sroufe
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Following the plant-based nutrition regimen presented in The China Study is now easier than ever before.
When it comes to meal planning, do you find yourself deciding between healthy foods and quick options? Do you stare at the contents of your fridge, wondering what you can easily throw together?
Even on a busy schedule, your meals can be simple, healthy, and delicious!
You shouldn’t have to sacrifice health or taste for efficiency in the kitchen. Nobody knows this better than Chef Del Sroufe, author of the New York Times bestseller Forks Over Knives—The Cookbook and Better Than Vegan. In The China Study Quick & Easy Cookbook, Sroufe provides menu plans, pantry lists, and more than 100 delicious plant-based recipes that are quick, easy, and multipurpose.
Edited by LeAnne Campbell, author of The China Study Cookbook, this book guides you to spend a couple of hours one day a week preparing meals ahead of time. Every dish follows the nutrition standards set forth by The China Study, ensuring optimal healthful and quality eating with whole food recipes such as:
- Fruit and Vegetable Curry
- Mushrooms Barbacoa
- Cauliflower Parmesan
- Sweet Potato Pie Muffins
- Banana-Coconut Macaroons
With a foreword by The China Study coauthor Thomas Campbell, The China Study Quick & Easy Cookbook is the next step in transforming your kitchen, your time, and your life.
- Sales Rank: #17818 in Books
- Brand: Benbella Books
- Published on: 2015-05-19
- Original language: English
- Number of items: 1
- Dimensions: 9.00" h x .60" w x 6.90" l, .84 pounds
- Binding: Paperback
- 256 pages
- Benbella Books
Review
"Del is a genius with food, and even my carnivorous friends are fans of his cuisine. This cookbook makes the best of plant-based eating available to everyone!"
—Pamela A. popper, Ph.D., N.D., featured in Forks Over Knives and president and founder of The Wellness Forum
"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. . . . Fun, filling, fabulous and festive—The China Study Quick & Easy Cookbook will make a welcome addition in everyone’s kitchen!"
—Laura Theodore, "The Jazzy Vegetarian"
About the Author
Del Sroufe's passion for cooking began at eight years old and never faded. In 1989 he went to work for one of Columbus’ premier vegetarian restaurants, the King Avenue Coffeehouse, where he honed his craft as a baker and chef. Sroufe opened Del’s Bread, a vegan bakery, before beginning vegan meal delivery service in 2001, serving eclectic plant-based cuisine to Columbus residents. During this time, he developed what became a very popular cooking class series, sharing many of the delicious recipes he had created over the years.
In 2006, Sroufe joined Wellness Forum Foods as co-owner and chef, where he continued the tradition of delivering great tasting, plant-based meals to clients in Columbus as well as throughout the continental U.S. Sroufe also joined The Wellness Forum as a member where, after a lifetime of yo-yo dieting, he has lost over 200 pounds on a low fat, plant-based diet. He continues to teach cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum. Sroufe is the author of Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives.
LeAnne Campbell, PhD, lives in Durham, North Carolina. She has been preparing meals based on a whole-food, plant-based diet for almost 20 years. Campbell has raised two sons—Steven and Nelson, now 18 and 17—on this diet. As a working mother, she has found ways to prepare quick and easy meals without using animal products or adding fat.
Most helpful customer reviews
60 of 60 people found the following review helpful.
TL;DR Book is average. Great for meal planning plant-based beginners, not so great for the salt.
By Jamie
This book is pretty straight forward as long as you know what you're getting out of it. This is very much a beginner's guide to eating vegan/plant based meals. If you have a moderate amount of experience cooking this way already, you may find this book underwhelming.
Pros:
1. Simple recipes with many under 5-6 ingredients which is exactly what I wanted to make tracking meals/calories online super easy. However, some recipes do involve using ingredients from other recipes like dressings and sauces. It's important to read ahead and see all the ingredients you need before diving into a recipe.
2. 3 meal plans are presented which gets you accustomed to the concept of reusing key ingredients in several recipes throughout the week. This makes shopping easier, cheaper, and creates less food waste at the end of the week.
3. I love that most recipes don't use tofu/tempeh/mock meats. As much as I love tofu, it's much simpler to make the veggies and beans stand out on their own. I think this also makes it much easier for beginners to delve into a plant based diet while recreating flavors they may miss from an omnivorous diet.
Cons:
1. As helpful as the meal plans are, they do seem a bit hastily put together. I am starting the first meal plan tomorrow, and I realized when I was putting together the shopping list that many of the additional ingredients listed were actually the ones needed for the recipes for that week. If I had purchased the ingredients in the additional list and from the recipes, I would have doubled many of them! The list should be edited to consolidate everything needed in one list.
2. Speaking of the meal plans, since there are only 3 plans, that clearly doesn't cover using every recipe in the book. Additional plans to incorporate each of the recipes would really make this book stand out as a great meal planning guide.
3. The pantry list isn't beginner friendly. Many people starting may not know that nutritional yeast is a great stand in for cheese, or that arrow root powder works as a thickener. Tips included with WHY the ingredients should be a staple would not be amiss.
4. It would be great if the recipes included nutritional information!
5. No savory breakfast recipes. What gives?
The food:
As mentioned above, I started out with the recipes from meal plan 1 and have made most of them already. The falafel, tomato corn and fresh basil soup, apple pie granola, and basil pesto hummus are delicious and were quick to put together. However, after my experience with the seasoning for the basil pesto hummus and green sauce, I am very cautious about the amount of salt the author recommends.
Let me just preface my recipe review with the fact that I find it annoying when people change key ingredients in a recipe and then proceed to complain how it turned out terrible. With that said, oh my good sweet baby Jesus I think the author may either have an issue with typos, or just wants sauces to taste like licking a block of salt. When I made the basil pesto hummus, I measured exactly 1 teaspoon of sea salt as recommended. To be fair, the recipe does say "more or less to taste", but my taste is definitely less salt. I know vegan food gets the nasty "bland/no flavor" stereotype, but it doesn't need that much salt! Thankfully, that was salvageable unlike the green sauce. After my experience with the hummus, I was skeptical of using 2 teaspoons of sea salt for 1 3/4 cups of sauce, but I went with it. Dear mother of god was that a mistake. It was absolutely wretched. The salt completely overpowered all the wonderful fresh cilantro and well, pretty much everything else. I threw it out and made a new batch using just 1/2 teaspoon and added half a cucumber to add some freshness/sweetness to it. It was IMMENSELY better. I will now be extremely cautious of the seasoning measurements in all the recipes now! I may come back and edit my review once I get through trying more recipes from the book.
All in all, the book is solidly average. If you are a beginner and want a cookbook that gives you tips, has a great starter pantry list, and really gives you great recipes you'll want to share with everyone, I highly recommend the Thug Kitchen series.
111 of 115 people found the following review helpful.
wide spectrum of flavor exploration plus a good index
By V.T.P
I have recently transitioned to eating a plant-based diet which necessitates learning new ways to cook and think about flavor pairings. I went to the library and checked out about a dozen vegan cookbooks and then bought those with the most interesting recipes. This cookbook has risen to the top of my list for several reasons.
First of all, I do the majority of my shopping at a farmer's market so I come home with quantities of seasonal vegetables and then figure out what to make with them - kind of the opposite of the prescribed menu plans at the beginning of this cookbook but it works well either way. When I get home from the market I look in the indexes of my cookbooks and flag recipes containing the specific vegetables I brought home. Of the four cookbooks I use most, this one has the most thorough and usable index. One of the other cookbooks only indexes ingredients that are named in the recipe title or the introductory paragraph, not the actual recipe ingredients! Really. Since I don't read cookbooks like novels, that book doesn't get used much, but this one does!
The second reason I love this cookbook is because it covers a wide spectrum of flavor exploration without requiring spices I've never heard of. Most of the interesting flavors come from imaginative pairings of herbs and vegetables. I can't tolerate (digest) more than a whisper of anything from the allium family (onion, garlic, shallots, etc.) and many cookbooks rely almost exclusively on loading up their unimaginative recipes with nothing but onions and garlic for flavoring. To be sure, there are plenty of recipes in this cookbook that call for onions and garlic but most of them include other primary flavorings so the dish still tastes great when I just leave out the allium.
Other positives: the cookbook is printed on a sturdy coated paper stock and also includes photos for about three quarters of the recipes. Pictures really help me to understand a recipe before I even read the ingredient list.
My favorite vegan cookbook so far!
130 of 137 people found the following review helpful.
uncomplicated vegan eats
By jujubina
I have had vegan cook books before but most of the recipes involved foods I never heard of and can't find anywhere but the internet. The recipes in this book are straight forward mostly easy to make recipes I actually want to eat.
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