Plant-Based Diet Cookbook: Eating To Live Longer

The 'How Not to Die' cookbook is based on Dr. Michael Greger's book of the same name, which presents the scientific evidence for a plant-based diet that can help prevent and reverse deadly diseases. The cookbook, with recipes by Robin Robertson, contains over 120 delicious, life-saving, plant-based recipes for meals, snacks, sauces, desserts, and beverages. It is beautifully designed and easy to follow, with stunning photography, and is an essential tool for anyone looking to improve their health through their diet.

Superfood Breakfast Bites

To make 24 bites, you will need:

• 3/4 cup pitted dates, soaked in hot water for 20 minutes, then drained
• 3/4 cup raw walnuts, pecans, or cashews
• 3/4 cup dried cranberries, apricots, apple slices, or other dried fruit
• 1/4 cup sunflower seeds
• 2 tablespoons of goji berries or barberries
• 2 tablespoons of chia seeds or hemp hearts (hulled hemp seeds)
• 2 tablespoons of ground flaxseeds
• 1/2 teaspoon of vanilla extract
• 1/4 teaspoon of ground cinnamon

First, combine the drained dates and nuts in a food processor and pulse until the nuts are finely ground and the dates are incorporated. Next, add the remaining ingredients and process until well combined. The mixture should be very sticky. If it seems too dry to hold together, add a little water, one tablespoon at a time. If the mixture is too wet, add a little more ground flaxseed or some rolled oats.

Finally, roll a heaping tablespoon of the mixture between the palms of your hands to form a 1-inch ball. Transfer the bites to a plate and repeat until all the mixture has been rolled into balls. Cover the plate with foil or parchment paper and refrigerate for four hours before serving. Store any leftovers in the refrigerator.

Two-Berry Pie with Pecan-Sunflower Crust

The "How Not to Die Cookbook" by Michael Greger M.D. and Gene Stone, with recipes by Robin Robertson, is a plant-based diet cookbook that offers more than 100 recipes to help prevent and reverse disease. One of the recipes featured in the book is the Two-Berry Pie with Pecan-Sunflower Crust. This pie is not only delicious but also packed with nutrients that promote heart health.

The crust of the pie is a blend of pecans, sunflower seeds, and Medjool dates, providing a good source of heart-healthy fats, protein, fiber, and vitamins. The dates also add a touch of sweetness to the pie. The filling is a custard made with pre-soaked cashews, date syrup or date sugar, lemon zest, lemon juice, and vanilla extract. The custard can be adjusted to your preferred texture by varying the amount of liquid added. Fresh or frozen berries can be used, with the combination of blueberries and blackberries offering a range of health benefits, including powerful antioxidants and polyphenols.

To make the crust, simply combine the ingredients in a food processor and process until they are coarsely ground and hold together when pinched. If the mixture seems dry, add a tablespoon of water and pulse again. Press the crust mixture into a 9-inch pie plate and refrigerate while you prepare the filling. For the filling, blend the cashews, date syrup or sugar, lemon juice, lemon zest, and vanilla until smooth. Then, add a banana and some of the blueberries and blend again until smooth. Spread the filling evenly over the crust and arrange the remaining blueberries and blackberries in concentric circles on top. Refrigerate the pie for about 4 hours before serving to allow it to firm up.

The Two-Berry Pie with Pecan-Sunflower Crust is a delicious and healthy dessert option, perfect for anyone looking to incorporate more plant-based dishes into their diet.

Zucchini Noodles with Avocado-Cashew Alfredo

Firstly, you will need to prepare your zucchini noodles. You can buy these pre-spiralized, or you can make them yourself with a spiralizer. If you opt for the latter, choose the thick noodle attachment for an authentic "fettuccini" alfredo feel. Secure your zucchini to the mechanism and turn the knob to form your veggie "pasta". Pat the zucchini noodles dry with paper towels to absorb any excess water. You can serve these raw, or cook them in a pan with a little olive oil for 2-3 minutes – be careful not to overcook them, as they will become soggy.

Now, for the avocado-cashew alfredo sauce. This recipe uses a base of cashews to create a creamy texture. It is important to soak your cashews before blending – cover them with water and leave them to sit for a few hours, or cover with boiling water and leave for 10 minutes. Add your soaked cashews to a blender with the rest of your sauce ingredients: 2 tablespoons of nutritional yeast, 1 cup of vegetable broth, black pepper, fresh basil, and, if you have it, some miso and lemon juice or peeled lemon. Blend until smooth, adding a little water if the sauce is too thick.

To serve, simply pour your desired amount of sauce over your zucchini noodles and enjoy! This recipe is a delicious, healthy, gluten-free alternative to traditional pasta and is ready in just 20 minutes.

Roasted Asparagus with Yellow Pepper Béarnaise

This recipe is one of over 120 plant-based dishes from the How Not to Die Cookbook, an instant New York Times bestseller by Michael Greger, M.D., FACLM, with recipes by Robin Robertson. This collection of stunningly photographed, easy-to-follow recipes is rooted in the latest nutrition science and will appeal to anyone looking to live a longer, healthier life.

Ingredients

• 1 large bunch (about 1 pound) fresh asparagus
• 1 to 2 teaspoons olive oil
• Freshly ground black pepper, to taste
• Zest and juice of ½ medium lemon, preferably organic
• Lemon wedges, from the remaining ½ lemon
• A sprinkle of finely grated Parmesan cheese (optional)
• A small handful of fresh mint or parsley, finely chopped
• A light sprinkle of red pepper flakes
• A pat or two of butter
• A light drizzle of balsamic reduction or thick balsamic vinegar
• Toasted sliced almonds

Method

Preheat the oven to 425 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper for easy cleanup. Snap off the woody ends of the asparagus—if you sharply bend the asparagus near the base, it will snap in the right place. Discard the ends.

Place the asparagus on the sheet and drizzle with 1 to 2 teaspoons of olive oil, just enough to lightly coat the asparagus. Sprinkle salt and pepper over the asparagus, and toss until the spears are lightly coated in oil. Arrange the spears in a single layer on the pan.

Bake just until the base of the asparagus is easily pierced through by a fork. Very thin asparagus will take as little as 9 to 12 minutes, whereas thicker asparagus will need 15 to 20 minutes.

Transfer the roasted asparagus to a serving platter and season to taste. You could keep it simple with a squeeze of lemon juice, or a sprinkle of Parmesan, or add a pat of butter or a drizzle of balsamic vinegar.

Tips

• Roasted asparagus is best served fresh out of the oven but will keep at room temperature for up to 1 hour or up to 4 days in the refrigerator (gently reheat before serving).
• To store asparagus, place the stalks in a heavy-bottomed jar or drinking glass with a couple of inches of water. You can place a plastic bag over the top to retain maximum freshness. Store in the refrigerator—the asparagus will stay fresh for several days longer this way.

Curried Cauliflower Soup

Ingredients:

• 1 medium red onion, sliced
• 6 cloves of garlic, minced or finely diced
• 2 teaspoons maple syrup or another sweetener
• 1½ tablespoons of curry powder (start with 1 tablespoon and add more later depending on your preference)
• ½ teaspoon ginger powder or 1 tablespoon of fresh ginger, minced or finely diced
• 1 teaspoon turmeric powder
• 2 tablespoons of peanut butter or another nut/seed butter
• 1.2 litres of vegetable stock
• 1 teaspoon garam masala powder
• 1 can of chickpeas, drained, rinsed and dried
• 2 teaspoons of garam masala powder or curry powder
• 1 tablespoon of olive oil or 3-4 tablespoons of aqua faber (liquid from canned chickpeas)
• 20 grams of coriander, chopped
• ½ lemon, finely grated or zested

Method:

• Add 1 cup of vegetable broth to a large pot and heat over medium-high heat.
• Add the onion and cook until softened, which should take about 5 minutes.
• Pour in the juice of ½ a lemon.
• Put the soup into a food processor or use an immersion blender to purée the soup, working in batches if necessary.
• Stir in the lemon zest.
• Taste and adjust the seasoning as needed. If you would like a stronger curry flavour, add more now. For more tang, add a squeeze of lemon juice.
• Ladle the soup into bowls and serve hot. Garnish with chopped coriander, lemon zest, and a sprinkle of red paprika or chilli flakes. For an extra crunchy texture, add chickpea croutons (see below).

Chickpea Croutons:

• Preheat the oven to 180°C fan/200°C.
• Place the drained, rinsed, and dried chickpeas into a bowl and toss with garam masala powder, salt and pepper, and either olive oil or aqua faber. Alternatively, dry roast the chickpeas with no oil or aqua faber.
• Spread the seasoned chickpeas onto a baking tray lined with parchment paper.
• Bake for 20 minutes, then remove from the oven and give the chickpeas a good shake or stir.
• Increase the temperature to 200°C fan/220°C.
• Roast for another 10 minutes until nicely browned and crisp. Keep an eye on the chickpeas to ensure they do not burn.
• Serve the chickpea croutons immediately or leave them aside while you prepare the soup.

Tips:

• This soup is perfect for gluten-free diets. Simply ensure that your vegetable stock or broth is gluten-free, and check that your curry powder and spices are also gluten-free.
• For a creamier soup, add half a can of coconut milk and bring the soup back to a boil. Alternatively, stir through some plant-based milk, cashew cream, yoghurt, sour cream, or crème fraîche.
• If you prefer your soup with a bit of spice, use a hot Madras curry powder and add some chilli powder or fresh chilli slices.
• You can save time by using frozen cauliflower instead of fresh.
• If you don't have any cauliflower to hand, you can easily replace it with broccoli, potatoes, butternut squash, sweet potatoes, courgette, or pumpkin.

Frequently asked questions