THE CHINA STUDY QUICK & EASY COOKBOOK (37 page)
Read THE CHINA STUDY QUICK & EASY COOKBOOK Online
Authors: Del Sroufe
Here’s a look at some of the nutritional value of the eight categories (seven types of plant parts plus mushrooms):
| FRUITS | are packed with vitamin C and other phytochemicals. |
| GRAINS | abound in carbohydrates, fiber, minerals, and B vitamins. |
| LEAVES | are lush with antioxidant vitamins, fiber, and complex carbohydrates. |
| ROOTS | have lots of carbohydrates; some have carotenoids. |
| LEGUMES | are a hearty source of protein, fiber, and iron. |
| FLOWERS | are rich in antioxidants and phytochemicals. |
| NUTS | are loaded with omega-3 fats, vitamin E, and protein. |
| MUSHROOMS | offer a good supply of selenium and other antioxidants. |
To be consistent with the message in
The China Study
and especially its sequel,
Whole
, nutrient compositions are not presented with the recipes. Nutrient contents in different samples of the same food often are highly variable, leading consumers to be concerned with trivial and meaningless differences instead of the far more important health characteristics of food variety and wholesomeness.
A
Adzuki Beans, in Red Beans Ice Pops,
228
Alfredo Sauce,
68
in Pasta Alfredo,
151
in Pita Pizza Alfredo,
212
All-Purpose Vinaigrette,
44
in Apple, Fig, and Arugula Salad,
89
in Barley Salad with Apples and Walnuts,
111
in Beans and Grain Salad,
103
in Black-Eyed Pea Salad,
110
in Fresh Spinach Salad,
88
in Late Summer Potato–Green Bean Salad,
100
Almond Butter
in Almond Noodles,
133
in Almost Instant Sweet Potato Pudding,
217
in Buffalo Cauliflower Bites,
85
in Roasted Red Pepper Dip,
74
in Thai Bean Spread,
81
in White Bean–Miso Spread,
77
Almond Noodles,
133
Almonds
in Carrot-Almond Spread,
78
in Fancy-Pants Chickpea Salad,
108
in Muesli,
33
in Orange-Miso Romaine Salad,
91
in Stovetop Rice Pudding,
41
Almost Instant Peanut Sauce,
51
in Chilled Peanut Noodles,
130
Almost Instant Sweet Potato Pudding,
217
Apple, Fig, and Arugula Salad,
89
Apple Cider Vinegar
in Easy Date Barbecue Sauce,
59
in Sweet Potato Pie Muffins,
38
Apple Juice, in Fruit and Vegetable Curry,
185
Apple Pie Granola,
34
Apples
in Apple, Fig, and Arugula Salad,
89
in Barley Salad with Apples and Walnuts,
111
in Fresh Apple Muffins,
40
in Fruit and Vegetable Curry,
185
in Stovetop Fruit Crisp,
218
Apples, Dried
in Apple Pie Granola,
34
in Muesli,
33
Applesauce
in Banana–Peanut Butter Cookies,
225
in Fresh Apple Muffins,
40
in Oatmeal-Raisin Breakfast Bars,
37
in Oatmeal-Raisin Cookies,
222
in Pear and Fig Cookies,
221
Apricots, in Muesli,
33
Artichokes
in Chickpea Salad with Sun-Dried Tomato Vinaigrette,
104
in Pita Pizza Alfredo,
212
Arugula
in Apple, Fig, and Arugula Salad,
89
in Chickpea Salad with Sun-Dried Tomato Vinaigrette,
104
in Green Sesame Pasta Salad,
112
Asian Chickpea Salad,
107
Asian Noodle Soup,
166
Asian Salad Dressing,
45
in Peanut Slaw,
114
Avocados
in Burrito Bowl,
199
in Penne with Fresh Herbed Tomato-Corn Salsa,
136
in Quinoa–Black Bean Buddha Bowl,
201
in Southwest Burgers,
125
in Tostadas,
207
B
Baked Dishes
Baked Quinoa with Saffron Cream,
159
No-Queso Potato Bake,
155
Scalloped Potatoes with Saffron Cream,
156
Baked Quinoa with Saffron Cream,
159
Balsamic Vinegar
in All-Purpose Vinaigrette,
44
in Fresh Herbed Tomato-Corn Salsa,
58
in Moroccan Pasta Salad with White Beans and Sun-Dried Tomatoes,
137
in Portobello Mushroom Burgers,
124
Banana Bread Smoothie,
32
Banana-Coconut Macaroons,
219
Banana–Peanut Butter Cookies,
225
Banana-Pineapple Smoothie,
27
Bananas
in Banana Bread Smoothie,
32
in Banana-Coconut Macaroons,
219
in Banana–Peanut Butter Cookies,
225
in Banana-Pineapple Smoothie,
27
Barbacoa Mushroom Burritos,
123
Barley Salad with Apples and Walnuts,
111
Basic Mayonnaise,
53
in Asian Chickpea Salad,
107
in Fancy-Pants Chickpea Salad,
108
in Potato Salad with Pine Nuts, Olives, and Dill,
99
Basil
in Asian Noodle Soup,
166
in Basil Pesto Hummus,
73
in Black-Eyed Pea Salad,
110
in Cauliflower Parmesan,
208
in Chickpea Salad with Sun-Dried Tomato Vinaigrette,
104
in Fresh Herbed Tomato-Corn Salsa,
58
in Fuss-Free Pho,
167
in Moroccan Pasta Salad with White Beans and Sun-Dried Tomatoes,
137
in Pita Pizza Alfredo,
212
in Portobello Mushroom Burgers,
124
in Quinoa and White Beans with Lemon and Olives,
186
in Summer Penne Pasta Sauté,
139
in Tomato, Corn, and Fresh Basil Soup,
163
in Zucchini, Corn, and Red Pepper Pancakes,
191
Basil Pesto Hummus,
73
in Eggplant-Tomato-Olive Ragu,
193
Bean and Kale Salad with Creamy Cashew-Lime Dressing,
95
Beans and Grain Salad,
103
Bell Peppers
in Asian Noodle Soup,
166
in Beans and Grain Salad,
103
in Broccoli, Red Pepper, and Brown Rice Stir-Fry,
183
in Fresh Spinach Salad,
88
in Fruit and Vegetable Curry,
185
in Green Sesame Pasta Salad,
112
in Jerk-Style Beans,
188
in Late Summer Potato–Green Bean Salad,
100
in Mediterranean Vegetable Stew,
192
in No-Queso Sauce,
67
in Red Pepper Mayo,
54
in Roasted Red Pepper Dip,
74
in Summer Penne Pasta Sauté,
139
in Sweet Potato and Red Pepper Soup,
176
in Warm Kale Salad with Peanut Dressing,
96
in Zucchini, Corn, and Red Pepper Pancakes,
191
Bisque, Southwest Tomato,
179
Black Beans
in Beans and Grain Salad,
103
in Easy Peasy Black Bean Soup,
172
in Quinoa–Black Bean Buddha Bowl,
201
Black-Eyed Pea Salad,
110
Black-Eyed Peas
in Black-Eyed Pea Salad,
110
in Jerk-Style Beans,
188
Bok Choy, in Fuss-Free Pho,
167
Breakfast Dishes
Apple Pie Granola,
34
Banana-Pineapple Smoothie,
27
Easy Creamy Polenta,
36
Fresh Apple Muffins,
40
Muesli,
33