the china study cookbook

In the wake of reading Dr. T. Colin Campbell’s The China Study, I was drawn to the official companion cookbook in my quest to become a happy and heathy adherent of a whole foods plant based diet. Dr. Campbell’s daughter, Leanne, compiled 120+ tasty recipes and offered a gaggle of good advice for those embarking on this journey. It was the perfect complement to her father’s groundbreaking research on the connection between chronic disease and nutrition.

Most of the recipes contemplate a larger audience than our 2-person household. They’re great for dinner parties as well as loading up the refrigerator with delicious leftovers. When needed, I scaled the recipes back to the 2-person serving size without incident.

Each recipe comes with estimates of the preparation and cooking times. My preparation times tended to be a bit longer, but I used that time to catch up with my husband after a busy day or revel in some wonderful music or both. I find that when I allocate sufficient time to “kitchen patrol,” cooking becomes a form of meditation that helps me relax and unwind.

G-Mom’s Oatmeal and Nature’s Granola won over our hearts, with honorable mentions going to the Panana Cakes and Pumpkin Cakes.

Blueberry Coffee Cake
Blueberry Coffee Cake
Breakfast Home-Fry Hash
Breakfast Home-Fry Hash
Favorite French Toast
Favorite French Toast
Fruit Crepes
Fruit Crepes
Banana Blueberry Smoothie
Banana Blueberry Smoothie
Mixed Berry Peach Smoothie
Mixed Berry Peach Smoothie
Tropical Strawberry Smoothie
Tropical Fruit Smoothie
Oatmeal
G-Mom’s Oatmeal
Panana Cakes
Panana Cakes
Muesli
Muesli
Nature's Granola
Nature’s Granola
Our Favorite Breakfast Burrito
Our Favorite Breakfast Burrito
Pumpkin Pancakes
Pumpkin Pancakes
Scrambled Tofu
Scrambled Tofu
Scrumptious Apple-Filled Turnovers
Scrumptious Apple-Filled Turnovers

With very few exceptions, we absolutely loved every recipe in this section. (The exceptions reflect personal taste, not the quality of the recipe.) See for yourself!

Best Broccoli Salad
Best Broccoli Salad
Black-Eyed Pea Salad
Black-Eyed Pea Salad
Celery Salad with Olives
Celery Salad with Olives
Ceviche Beans
Ceviche Beans
Coleslaw
Coleslaw
Couscous Salad
Couscous Salad
Cucumber Dill Dip
Cucumber Dill Dip
Ensalada Azteca
Ensalada Azteca
Fiesta Potato Salad
Fiesta Potato Salad
Fresh Tomato and Pasta Salad
Fresh Tomato and Pasta Salad
Greek Salad with Nuts
Greek Salad with Nuts
Lemon Tahini Quinoa Salad
Lemon Tahini Quinoa Salad
Lettuce Wraps
Lettuce Wraps
Mexican Jícama Salad
Mexican Jícama Salad
Samosas
Samosas Baked to Perfection
Sesame Noodle Salad
Sesame Noodle Salad
Southwestern Salad
Southwestern Salad

The Aztec Soup wins the award for taste, and the Quick Three-Bean Soup takes the prize for taste and ease of preparation. We also really enjoyed the German Sauerkraut Soup on a cold and rainy night.

Aztec Soup
Aztec Soup
Coconut Corn Chowder
Coconut Corn Chowder
Dominican Chapea
Dominican Chapea
German Sauerkraut Soup
German Sauerkraut Soup
Hearty Stew
Hearty Stew
Lentil Soup
Lentil Soup
Quick Three-Bean Soup
Quick Three-Bean Soup
Seasoned Mushroom Soup
Seasoned Mushroom Soup
Spicy Pumpkin Soup
Spicy Pumpkin Soup
Tomato Tortilla Soup
Tomato Tortilla Soup
Thai Peanut Soup
Thai Peanut Soup

Since going away to college, I’ve never been particularly fond of sandwiches. However, these recipes just might make me a convert. The Ocean Chickpea Sandwich proved a delightful surprise (and a repeat recipe for us). The Pecan Ball Subs were quite good and provided a means through which we’ll make vegan spaghetti and meatballs.

Veggie Sub
Veggie Sandwich
Delicious Eggless Sandwich
Delicious Eggless Sandwich
Spinache Chickpea Burger
Spinache Chickpea Burger
Granola Fruit Wrap
Granola Fruit Wrap
Hummus Wrap
Hummus Wrap
Ocean Chickpea Sandwich
Ocean Chickpea Sandwich
Pecan Ball Sub
Pecan Ball Sub
Portobello Thyme Sandwich
Portobello Thyme Sandwich
Tasty Tostado
Tasty Tostado
Thai Wrap
Thai Wrap
Tomato Basil Pesto Sandwich
Tomato Basil Pesto Sandwich
Veggie Fajita Wrap
Veggie Fajita Wrap

I’ve been on the lookout for recipes that could rise to the challenge of tantalizing meat-eating guests when coming to our house for a meal. The African Vegetables, Fabulous Sweet Potato Enchiladas, and Nutty Noodles with Vegetables fit the bill.

African Vegetables
African Vegetables
Asparagus Crepes
Asparagus Crepes
Baked Stuffed Tomatoes with Couscous
Baked Stuffed Tomatoes with Couscous
Burger Salad
Burger Salad
Dominican Beans
Dominican Beans
Zesty Bulgur Stew
Zesty Bulgur Stew
Coconut Curry Rice
Coconut Curry Rice
Eggplant Bake
Eggplant Bake
Portobellos with Spinach
Stuffed Mushrooms with Spinach
Fabulous Sweet Potato Enchiladas
Fabulous Sweet Potato Enchiladas
Favorite Chili with Pasta
Favorite Chili with Pasta
Fettuccine with Broccoli and Cashew Sauce
Fettuccine with Broccoli and Cashew Sauce
Corn and Tomatillo Stew
Corn and Tomatillo Stew
Leafy Lentils
Leafy Lentils
Leek Pie
Leek Pie
Macaroni Squash
Macaroni Squash
Chickpeas
Masala’s Chickpeas
Polenta with Rice and Beans
Mom’s Polenta with Rice and Beans
Nutty Noodles with Vegetables
Nutty Noodles with Vegetables
Pumpkin Gnocchi with Italian Vegetable Sauce
Pumpkin Gnocchi with Italian Vegetable Sauce
Scrumptious Baked Vegetables with Fresh Spinach
Scrumptious Baked Vegetables with Fresh Spinach
Moroccan Eggplant
Moroccan Eggplant
Southwestern Calzones
Southwestern Calzones
Savory Spaghetti Squash
Savory Spaghetti Squash
Tomatillo Tortilla Bake
Tomatillo Tortilla Bake
Vegetable Lasagna
Vegetable Lasagna
Vegetable Dumpling Stew
Vegetable Dumpling Stew
Zucchini Cakes
Zucchini Cakes

We enjoyed the sides as companions to our entrées and as snacks the next day. The Beets with Greens will make a regular appearance on the menu as it provides a delicious (and nutritious) way to use the root and its greens.

Basil Pepper Corn
Basil Pepper Corn
Beets with Greens
Beets with Greens
Caribbean Moro
Caribbean Moro
Carrot Bake
Carrot Bake
Cilantro Green Beans
Cilantro Green Beans
Cranberry Applesauce
Cranberry Applesauce
Creamed Cauliflower
Creamed Cauliflower
Ethiopian Vegetables
Ethiopian Vegetables
Garlic Green Beans and Mushrooms
Garlic Green Beans and Mushrooms
Lentils and Greens
Lentils and Greens
Quick Butternut Squash
Quick Butternut Squash
Seasoned Green Beans and Potatoes
Seasoned Green Beans and Potatoes
Stewed Tomatoes
Stewed Tomatoes
Tasty Potatoes and Kale
Tasty Potatoes and Kale
Twice-Baked Southwestern Potatoes
Twice-Baked Southwestern Potatoes
Zesty Succotash
Zesty Succotash

As with the entrées, I enjoy finding recipes that can delight guests who stop in to share a meal. The Chocolate Banana Pie, Fresh Strawberry Pie, and No Bake Peanut Butter Bars have earned places in our inner circle of dessert recipes. Frozen Banana Cream made with our Yonana machine is always good!

Date Fruit Pie
Amazingly Delicious Date Fruit Pie
Apple Gingerbread Upside-Down Cake
Apple Gingerbread Upside-Down Cake
Cheese(less) Cake with G-Mom's Nutty Pie Crust
Cheese(less) Cake
Chocolate Banana Pie
Chocolate Banana Pie
Coconut Mango Pudding
Coconut Mango Pudding
Fresh Strawberry Pie
Fresh Strawberry Pie
Frozen Banana Cream
Frozen Banana Cream with Chocolate Sauce
Fruit Pudding
Fruit Pudding
Pineapple Cherry Cake
Pineapple Cherry Cake
Mint Chocolate Pudding
Mint Chocolate Pudding
Mixed Fruit Cobbler
Mixed Fruit Cobbler
No-Bake Peanut Butter Bars
No-Bake Peanut Butter Bars
Coconut Oatmeal Cookies
Coconut Oatmeal Cookies
Vegan Chocolate Cake
Vegan Chocolate Cake
Vegan Pumpkin Pie
Vegan Pumpkin Pie