Dr Neal Barnard’s New Cookbook Is the Prescription for a Healthy Life
We know that meat, cheese, and other animal-derived foods are full of fat, leaving folks who eat them feeling sluggish, struggling to concentrate, and at risk of developing type 2 diabetes, heart disease, obesity, and other serious health problems. But luckily, there are “wellness warriors” – foods that improve sleep, energy, and focus; fight disease; and even burn, trap, and flush calories out of your system.
Neal Barnard, MD, has packed The Power Foods Diet with compelling data gathered through the most up-to-the-minute nutrition research and more than 120 easy, tasty recipes that harness the mouthwatering, prescription-strength power of vegan foods. Enjoy these adapted selections, and get your copy today!
Brussels Sprout and Pinto Tacos with Mango Salsa
Makes 4 servings
YOU’LL NEED
4 cups shredded Brussels sprouts
1 15.5-oz. can low-sodium pinto beans, drained and rinsed
1 Tbsp. taco seasoning
8 corn tortillas
1 cup Mango Salsa (see recipe)
Creamy Tofu Sauce (see recipe)
Scallions, thinly sliced, for garnish
METHOD
- Heat a large nonstick skillet over medium heat. Add the Brussels sprouts, pinto beans, and taco seasoning and sauté for 4 to 6 minutes (longer if you like the sprouts softer). Add a bit of water, as needed, to prevent sticking.
- Divide the filling among the tortillas and top with the Mango Salsa, Creamy Tofu Sauce, and scallions.
Mango Salsa
Makes 4 servings
YOU’LL NEED
2 Tbsp. finely diced red onion
2 mangoes, diced
1 cup diced Persian cucumber
1 Tbsp. finely chopped cilantro or fresh mint
2 Tbsp. white balsamic or mango vinegar
Juice of 1 small lime
Salt and pepper, to taste
1/2 avocado, diced
METHOD
- Place all the ingredients in a mixing bowl and gently toss. Serve immediately
Creamy Tofu Sauce
Makes 4 servings
YOU’LL NEED
1 12.3-oz. package silken tofu
3 Tbsp. nutritional yeast or vegan Parmesan
Juice of 1 lemon
1 tsp. garlic powder
1 tsp. onion powder
1–2 Tbsp. nondairy milk
Salt and pepper, to taste
METHOD
- In a blender, combine the tofu, nutritional yeast, lemon juice, and spices. Blend, adding nondairy milk as needed, until smooth and creamy. Add salt and pepper, to taste.
- Transfer to a saucepan and heat over low until warm.
Rainbow Fajita Bowl
Makes 2 servings
YOU’LL NEED
1/2 red onion, thinly sliced
1/2 orange bell pepper, thinly sliced
1 large Portobello cap, thinly sliced
1/2 cup fresh or frozen corn kernels, thawed
1 Tbsp. low-sodium tamari
Juice of 2 limes
2 tsp. fajita or taco seasoning
4 cups roughly chopped romaine lettuce
1 cup roughly chopped purple cabbage
Cooked brown rice (optional)
Cooked pinto beans (optional)
1/4 cup halved cherry tomatoes
Scallions, thinly sliced, for garnish
Creamy Tofu Sauce (see recipe)
METHOD
- Add the onion, bell pepper, portobello, corn, tamari, lime juice, and fajita seasoning to a large bowl and toss.
- Warm a large skillet over medium heat. Add the vegetable mixture and sauté, stirring frequently, for about 5 minutes, or until soft. Divide the romaine and cabbage into 2 bowls. Top with the fajita vegetables, rice, pinto beans, tomatoes, and scallions. Drizzle with the Creamy Tofu Sauce.
Sheet Pan Frittata
Makes 8 servings
YOU’LL NEED
1 cup halved cherry tomatoes
1/2 red pepper, thinly sliced
1/2 red onion, thinly sliced
1 head broccoli, cut into bite-size florets (3 to 4 cups)
1 16-oz. package silken tofu
1/2 cup unsweetened almond milk
2/3 cup garbanzo bean flour
3 Tbsp. nutritional yeast
2 Tbsp. cornstarch
1 Tbsp. Dijon mustard
1 tsp. sea salt or kala namak (black salt)
1 tsp. baking powder
1/2 tsp. ground turmeric
1 Tbsp. dried rosemary or 2 Tbsp. fresh rosemary
Freshly cracked pepper (optional)
METHOD
- Preheat the oven to 350°F. Line a 9×13-inch rimmed baking sheet with parchment paper.
- Add the tomatoes, red pepper, onion, and broccoli florets to the baking sheet and roast for 15 minutes, or until the broccoli is fork-tender.
- While the vegetables are roasting, add the tofu, almond milk, flour, nutritional yeast, cornstarch, mustard, salt, baking powder, and turmeric to a blender and blend until smooth and creamy.
- Slowly pour the mixture from the blender over the vegetables until it fills the baking sheet. Sprinkle the rosemary evenly over the top and add some fresh pepper, if using. Return to the oven and bake 24 to 26 minutes, until the mixture appears dry.
- Remove from the oven and let cool for 10 minutes. Cut into 8 squares.
© This is an edited extract from The Power Foods Diet by Neal D Barnard, MD. Published by Balance, an imprint of Hachette Book Group, Inc. Recipes by Dustin Harder and Lindsay S Nixon. Photography by Dustin Harder.
