Vegan Cook Book To Appease My Family

[veganteen1994]

Hello everyone, I'm a newbie sort-of-vegan teenager. My parents have expressed concern over the healthiness and cost effectiveness of a vegan diet, so I am searching for the perfect vegan cook book which assures them that I am meeting nutritional requirements while staying within our grocery budget.

To summarise, I am looking for a cookbook with:
- plant based whole foods
- plenty of nutritional information
- budget friendly meals
- delicious, spice-filled food (asian cuisine preferred)
- quick to make - limited baking

 

[Lou]

You can lead a horse to water....

So I'm going to suggest not to buy one but get it out of the library. If they actually start using it, you might buy it (or another one ) for a present.

So with that in mind I feel free not to recommend just one but a whole bunch. you can then see which ones are at the library and check them all out. maybe not all of them will be in your library or maybe some you will have to put on hold.

Also if you actually go to the library to check them out, you may see some others on the shelf. Go and get check them out too.

And just like at Baskin Robbins (do they have B&R in London?) you can get some free samples. I've provided some links to those.

Sort of like the MCU, some vegan books have their own "collections".
Probably the best known one is Forks Over Knives. Not only is there the original book (well worth reading) there is the Documentary (7.7/10). And something like 6 books, a magazine and a website.
You can even get a two week meal plan for free.

Forks Meal Planner - Plant-based Meal Planning Made Easy - Created by Forks Over Knives

Get healthy, delicious meals for one, two, or the whole family with the Forks Meal Planner app designed to make your weekly meal planning easy.

forksmealplanner.forksoverknives.com

My favorite is the How Not To Die collection. I think there are only three books in this collection: How not to Die; How Not To Diet; and the How Not To Die Cookbook. The first is one of them most popular books for vegans interested in nutrition. . Dr. Gregar wrote then all and has his own website/.organization: NutritionFacts. I keep Dr. Gregars Daily Dozen taped to the refrigerator.

Another good one is the Eat To Live collection by Fuhrman. The Eat to live 6 week plan is a PDF you can download for a $1 on Amazon.

Esselstyn
author of a few books and also has a free PDF download

https://esselstynfamilyfoundation.org/ef-content/uploads/2022/06/PB-jumpstart-guide.pdf

McDougall
his free program is at

Free McDougall Program - NEW - Dr. McDougall

www.drmcdougall.com

Barnard
Barnard is a big contributor and founder of PCRM.

The 21-Day Vegan Kickstart Program Launches With New Website and Phone App

Ready to kickstart your health? The Physicians Committee for Responsible Medicine has the tools you need to get started in the relaunched 21-Day Vegan Kickstart online program and mobile app.

www.pcrm.org

Coleen Patrick Goudreau
has lots of cookbooks, and a website, and a podcast.
You can get her free Joyful Vegan Guide for free here

Home - Colleen Patrick-Goudreau

Explore a compassionate vegan lifestyle with Colleen Patrick-Goudreau. Discover resources on veganism, plant-based cooking, podcasts, books, and sustainable living for a joyful, ethical life.

colleenpatrickgoudreau.com

 

[veganteen1994]

You can lead a horse to water....

So I'm going to suggest not to buy one but get it out of the library. If they actually start using it, you might buy it (or another one ) for a present.

So with that in mind I feel free not to recommend just one but a whole bunch. you can then see which ones are at the library and check them all out. maybe not all of them will be in your library or maybe some you will have to put on hold.

Also if you actually go to the library to check them out, you may see some others on the shelf. Go and get check them out too.

And just like at Baskin Robbins (do they have B&R in London?) you can get some free samples. I've provided some links to those.

Sort of like the MCU, some vegan books have their own "collections".
Probably the best known one is Forks Over Knives. Not only is there the original book (well worth reading) there is the Documentary (7.7/10). And something like 6 books, a magazine and a website.
You can even get a two week meal plan for free.

Forks Meal Planner - Plant-based Meal Planning Made Easy - Created by Forks Over Knives

Get healthy, delicious meals for one, two, or the whole family with the Forks Meal Planner app designed to make your weekly meal planning easy.

forksmealplanner.forksoverknives.com

My favorite is the How Not To Die collection. I think there are only three books in this collection: How not to Die; How Not To Diet; and the How Not To Die Cookbook. The first is one of them most popular books for vegans interested in nutrition. . Dr. Gregar wrote then all and has his own website/.organization: NutritionFacts. I keep Dr. Gregars Daily Dozen taped to the refrigerator.

Another good one is the Eat To Live collection by Fuhrman. The Eat to live 6 week plan is a PDF you can download for a $1 on Amazon.

Esselstyn
author of a few books and also has a free PDF download

https://esselstynfamilyfoundation.org/ef-content/uploads/2022/06/PB-jumpstart-guide.pdf

McDougall
his free program is at

Free McDougall Program - NEW - Dr. McDougall

www.drmcdougall.com

Barnard
Barnard is a big contributor and founder of PCRM.

The 21-Day Vegan Kickstart Program Launches With New Website and Phone App

Ready to kickstart your health? The Physicians Committee for Responsible Medicine has the tools you need to get started in the relaunched 21-Day Vegan Kickstart online program and mobile app.

www.pcrm.org

Coleen Patrick Goudreau
has lots of cookbooks, and a website, and a podcast.
You can get her free Joyful Vegan Guide for free here

Home - Colleen Patrick-Goudreau

Explore a compassionate vegan lifestyle with Colleen Patrick-Goudreau. Discover resources on veganism, plant-based cooking, podcasts, books, and sustainable living for a joyful, ethical life.

colleenpatrickgoudreau.com

Thanks, this was really helpful!

 

[Tom L.]

Hmmm... this is an old thread, but I do have a couple of suggestions.

"Diet For A Small Planet" (and an updated version) is an old one(~1970s): at the time, it was widely though that it could be hard to get adequate protein on a vegetarian diet if you weren't careful. Specifically, eating foods from different protein-rich groups at the same meal would make it easier for your body to use the protein more efficiently, with less waste. It turns out that your body can pretty much do that so long as you eat a variety of foods over the course of the day. However... I still use it because the recipes are healthy to eat, usually easy to prepare, call for easily-available ingredients, and are quite tasty! The recipes are grouped by the major protein ingredients, such as: whole wheat and soy; peanuts and sunflower kernels; brown rice and legumes; milk and various foods; and wheat, soy, and sesame seeds. This is different from the way most cookbooks are organized- by type of dish, or by season (such as dishes for certain holidays or events)- but it works.

I also have two of the "Vegetarian Epicure" books by Anna Thomas. They're good, too, but I think they're really more for someone who loves to cook and is in their element when they're tackling a more elaborate dish or menu. But they also have a number of simpler dishes.

All of these are well=known, and you should have no trouble getting them at a library (or buying a copy if they really strike your fancy).

 

[Lou]

@Tom L. , I read Diet for a Small Planet in the 70s and it did change my life. However the concept the author, Lappe, pushed - protein combining - has been debunked thoroughly. In fact in the second edition the author formally recants and wipes that from the new edition. For more info see the links
below.

The anniversary edition has some really good recipes tho. so I recommend that one over the original.

The thing is that the concept of protein combining lives on. Even 20 years after the Lappe recanted it, you can still find it brought up by the media. The main thing I have against protein combining is that it makes meals even more limited and more complicated.

On the plus side, her take on diet was ground breaking and revolutionary.

Protein for Vegetarians (& the myth of incomplete proteins)

Diet for a Small Planet - Wikipedia

en.wikipedia.org

 

[Tom L.]

@Lou I had also heard/read that protein combining was no longer thought to be necessary, and that Ms. Lappe herself no longer worries about this. I think she does still advocate eating plant-based for environmental and human welfare reasons, though.

Edited to add: The link you provided is interesting- but I'm inclined to think the included chart greatly over-estimates the protein content of fruit (unless you include legumes and grains- which are fruits, botanically speaking).