Cover -- Contents -- Foreword -- Preface -- INTRODUCTION -- HOW TO USE THIS BOOK -- PART 1 FIVE STEPS TO GREAT FOOD AND RADIANT HEALTH: making a plant-based diet easy and sustainable -- STEP ONE: FIND YOUR MOTIVATING FORCE: gathering food for the mind -- The Motivation Equation -- The Health Benefits of a Plant-Based Diet -- Constant Contact Keeps Motivation Alive -- Your Path Going Forward -- STEP TWO: ADD PLANT-BASED FOODS TO YOUR DIET: welcoming new friends -- What Is Plant-Based Eating? -- Planning Plant-Based Meals -- Shopping Makes Cooking Possible -- Preparing Plant-Based Meals -- Involving Your Children in Cooking Healthy Foods -- Eating Out and Traveling -- Your Path Going Forward -- STEP THREE: CHOOSE HEALTH OVER HABIT: letting go of the foods that no longer serve you -- What Your Body Is Telling You . . . and How You Can Choose to Respond -- The Addictive Allure of Hyperpalatable Foods -- Reading Labels to Avoid Added Fat, Sugar, and Salt -- Defining a "Natural" Diet -- Foods to Include, Avoid, or Eliminate in Your Diet -- Un-Training Your Palate -- Creating Habits of Health -- Deciding What to Do with the Food You No Longer Want to Eat -- The Bottom Line -- Your Path Going Forward -- STEP FOUR: MAKE YOUR FOOD ENVIRONMENT MATCH YOUR BIOLOGY: creating the context that guarantees success -- More Challenges to Eating a Healthy Diet -- Identifying Your Diet and Eating Choices -- The Dominant Motivations in Your Eating Decisions -- Reshaping Your Food Environment -- Your Path Going Forward -- STEP FIVE: CULTIVATE CONNECTION FOR THE LONG HAUL: making your diet socially sustainable -- The Benefits of Social Support for Your Dietary Choices -- Creating a New Normal -- Your Path Going Forward -- PART 2 ONGOING SUCCESS: keeping up the momentum -- RECIPES FOR EVERYONE -- BREAKFAST/BRUNCH -- Everyday Oats -- Morning Glorious.

Breakfast-and-Beyond Smoothie -- Apple-Lemon Breakfast -- Almond-Cinnamon Granola -- Green Colada -- Savory Tofu Scramble -- Sweet Potato Hash -- The Best Waffle You'll Ever Have -- Breakfast Sunshine Salad -- Breakfast Rice Pudding -- Florentine Frittata -- SNACKS -- Speedy Spinach-Artichoke Dip with Snack Stick Buffet -- Teatime Cornmeal Muffins -- Oatmeal Bars -- Carrot Cake Smoothie -- Unlimited Baked Corn Chips -- Pumpkin-Oatmeal-Raisin-Carrot Cookies (aka PORCCs) -- Fresh Fruit Snacks -- APPETIZERS -- Oyster Mushroom Ceviche and Bitter Orange-Lime Sauce -- Cape Cod Delights -- Tasty Corn Cakes -- Summer Rolls with Red Chili-Pineapple Dipping Sauce -- Cowboy Caviar -- Jacked-Up Fruity Appetizers -- Almond-Crusted Tempeh Fingers -- Collard Wraps -- Pesto-Stuffed Mushrooms -- Sweet Blintzes -- SOUPS -- Corn Chowder -- Simple Split Pea Comfort Soup -- Classic Borscht -- Dr. Lederman's Black Bean Soup -- Potato-Leek Soup -- Gingery Carrot Soup -- Lemon-Rice-Kale Soup -- Farmshare Miso Soup -- Romantic Vegetable Stew -- The Best Bean Chili -- Italian Vegetable Lentil Soup -- SALADS AND SIDES -- Blackberry Mango Tango -- Colorful Yams and Greens -- Potato Salad with Pine Nuts, Olives, and Dill -- Summer Strawberry Salad -- Tu-no Salad -- Zesty Three-Bean Salad -- Basket of Jewels with Walnut Sauce -- Colorful Crudités -- Salade Niçoise -- Skinny Red Smashed Potatoes -- Flexible Fennel Salad -- Arame, Red Onion, and Pine Nuts -- Guacamole Salad -- SAUCES, SPREADS, AND DRESSINGS -- Mushroom Gravy -- Homemade Ketchup -- Quick Sun-Dried Tomato Marinara -- Cashew Cream -- Del's Basic Mayonnaise -- Favorite Sandwich Spread -- Walnut-Mushroom Pâté -- Surefire Pesto -- Use-Me-All-The-Time Hummus -- Raspberry Vinaigrette Dressing -- Peanut-Lime Dressing -- Classic Italian Dressing -- Sweet Mustard Dressing -- Thousand Island Dressing -- QUICK BITES.

Emergency Mini Burritos -- Curried Chickpea Salad Sandwich -- Rescue Quinoa -- Fresh Fruit Tart -- Sprouty Squash Delight -- Five Ways to Sushi -- MAIN MEALS -- The Esselstyns' Stacked High Black Beans and Rice -- Interstellar Lasagna -- Mac and Cheeze Casserole -- Portobello Steaks -- Leftover Cobbler -- Tofu Quiche with Millet Crust -- Best Basic Southwestern Burgers -- Cauliflower au Gratin -- Carrot-Rice Casserole -- Super Easy Pizza -- Pesto Kasha Varnishkes -- Ginger Roasted Vegetables and Tempe -- West African-Inspired Sweet Potatoes and Kale -- Hearty Lentil Loaf -- Chilled Peanut Noodles -- TREATS -- Rich and Creamy Chocolate Mousse -- Carrot Cake -- Strawberry Shortcakes -- Coconut Dream Whipped Cream -- Pioneer Gingerbread -- Mom and Me's Apple Thing -- Sweet Ending Baked Pears -- Two-Layer Vanilla-Vanilla Birthday Cake -- Banana Ice Cream -- Buckwheat Crepes with Chocolate -- Apple Crisp with Almond Whip -- Plum Carpaccio with Vanilla-Agave Syrup and Ginger Cream -- ONGOING SUPPORT RESOURCES -- Acknowledgments -- Recipe Contributors -- Notes -- Index -- A -- B -- C -- D -- E -- F -- G -- H -- I -- J -- K -- L -- M -- N -- O -- P -- Q -- R -- S -- T -- U -- V -- W -- Y -- Z -- Free Sample Chapter from No Sweat -- About Amacom.