Category: Books
The No-Recipe Guide to Plant-Based Eating, Chapters 1, 2, and 3
The No-Recipe Guide to Plant-Based Eating by Karen Little is written for people who are converting their eating habits from the Western-style, loaded with meat, cheese, dairy products and fats, to healthier, plant-based meals.
Published here are the first three of 7 chapters in PDF form, as follows:
Chapter 1, “The Plant-Based Diet” summarizes the movement.
The No-Recipe Guide to Plant-Based Eating, Ch 1
“I wrote this book to help people easily adopt whole-food, plant-based dietary habits. It was not written to convert anyone to this lifestyle, provide concrete rules, or take a stand for its health benefits, although I believe there are many.
“It’s my purpose to help you successfully make the transition from Western-style eating that includes foods soaked in saturated fat, salt, sugar, and empty calories to one that reduces or eliminates many foods that have been fattening us up and reducing the quality of our health.”
Chapter 2, “Grocery Shopping” discusses the differences between grocery outlets and the benefits of each type of shop for plant-based eaters.
No-Recipe Guide to Plant-Based Eating – Ch 2
“The dirty little secret of a plant-based diet is that any plant-based food you buy can be combined with any other to make a tasty meal, hot, warm, or cold.
“Cold salads can be mixed with anything and become especially tasty under some type of dressing, from lemon juice or vinegar to dressings mixed with spices and herbs. Recipes are not required to throw foods together, although recipes are useful when you want to explore new tastes.
“Hot or warm plant-based foods are also the result of mixing any edible plant with any other edible plant. Do mashed potatoes mixed with raspberries sound tasty? Well, they are. How about chopped apples in soup? The only combination limits are those you cannot dream up.”
Chapter 3, “Utensils and Equipment” recommends kitchen equipment that bests serves plant preparation.
No-Recipe Guide to Plant-Based Eating – Ch 3
“Do you know how to cook? Have lots of equipment? Then skip this chapter. If not, or you are curious, the suggestions that follow highlight tools that are especially useful for plant-based meal preparation and why.”
More info on the web . . .
- NutritionFacts.org by Dr. Michael Greger
- NutritionStudies.org by Dr. T. Colin Campbell
- DrMcDougall.com by Dr. John McDougall
- myEthosHealth.com by Dr. Weiss
Questions? Comments? Ask Karen Little at Littleviews@Zoho.com.
All rights reserved by Littleviews and Karen Little.
Chapter 4 – Basic Cooking Concepts
Chapter 4, Basic Cooking Concepts – How to cook veggies, grains, and beans of the No-Recipe Guide to Plant-Based Eating is ready. Pick it up here.
This chapter shows you how to cook plant-based meals and create unique dishes comprised of mixing starchy and non-starchy edible plants, plus seasonings, emphasizing steaming, boiling, and roasting. 
The key to successful cooking, of course, is timing!
In this age of smart phone, tablet, and computer distractions, using timers to call your attention to what you should be doing will save you from over-cooking your meal or burning it.
You will also find out more about boiling and become an expert in, yes, boiling water! It couldn’t be easier!
Recommended References
- Chapters 1, 2, and 3 of The No-Recipe Guide to Plant-Based Eating
- List of Cooking Techniques, Wikipedia.org
- The Great American Spice Company
- Spices, Inc
- Savory Spice
- Penzeys
- 101 Simple Salads for the Season, by Mark Bittman for the New York Times
- The Crunchy Rice at the Bottom of the Pot, How Different Cultures Cook and Eat It, BonAppetit.com
- Perfect Brown Rice, Saveur.com
- Cooking Whole Grains, WholeGrainsCouncil.org
- Epicurious’s Myth-Busting Guide to Cooking Beans, Epicurious.com
- How to Cook Beans – a guide by Melissa Clark, NYTimes.com
- How to Cook Beans on the Stove by Emma Christensen, theKitchen.com
Chapter 5 – Eating!
Chapter 5 – Eating! of The No-Recipe Guide to Plant-Based Eating, is finished. Pick up its PDF file here!
This chapter discusses how we approach eating, whether on a plant-based diet or not. It contains insight into what makes us fat or gives us indigestion, how to avoid these things and thrive!
Take control of your eating habits now! Your body will love you for it and thankfully, you will find it easy to do.
Its main sections are eat:
- When hungry
- Satisfying food
- Digestible foods
- A realistic volume
Recommended References
- Chapters 1, 2, and 3 of The No-Recipe Guide to Plant-Based Eating
- Chapter 4, Basic Cooking Concepts – How to cook veggies, grains, and beans
- U.S. Department of Health and Human Services: Learn what sickens Americans
- Dr. John McDougall
- Eat Starch, Lose Weight
- MedBroadcast.com: Learn more about the effects of constipation
- Web search on the effect of overeating
Chapter 6 – Finding the Food!
Chapter 6 – Finding the Food of The No-Recipe Guide to Plant-Based Eating, is finished. Pick up its PDF File here!
Even if you reduce or eliminate meat and dairy, there is still plenty of food available to eat, and this chapter tells you where to find it.
The chapter covers a guide to meal planning (from main meals to snacks), then goes through a check-list: Restaurants (including fast foods and pizza), canned and frozen foods, pre-packaged fresh foods, beans, potatoes and more.
The final chapter will be released on or before May 30, 2018. It will summarize the book and bring forward all the references and links to make it easy for you to find suggestions.
Recommended References
- Chapters 1, 2, and 3 of The No-Recipe Guide to Plant-Based Eating
- Chapter 4, Basic Cooking Concepts – How to cook veggies, grains, and beans
- Chapter 5, Eating! – Broad considerations for eating, no matter what rules you might be following
