The PlantPure Kitchen: 130 Mouthwatering, Whole Food Recipes and Tips for a Plant-Based Life

Introduction

In 2015, The PlantPure Nation Cookbook was published, and the film PlantPure Nation was released in theaters in over 100 cities and towns across North America. Since then, life has been a whirlwind. As part of the team behind the film and the grassroots community spreading the message of plant-based nutrition, my husband, Nelson Campbell, and I have had the opportunity to travel to many cities, meet wonderful people, hear inspiring stories, and grow our PlantPure family. Here are just a few of the other happenings at PlantPure in the year since the film’s release: the creation of hundreds of active PlantPure Pods across North America and overseas that are helping to spread the message of plant-based nutrition and build community; groundbreaking partnerships with large healthcare systems in Florida and Texas; development of a 21-day Jumpstart program that enables people to learn about and experience the benefits of a plant-based diet; and the creation of a line of plant-based frozen entrées, a second Kitchen Starter line of products for the preparation of fresh meals, a stream of inspiring and educational videos, a magazine, a smartphone app, a new film project, and more. It’s been a fun and rewarding adventure, and I truly love the role I have been given within our organization: culinary education and recipe development.

As I do this work, teaching people about the benefits of plant-based eating and helping them change their diets, I always try to remember how my own family got to this point. We have practiced a whole food, plant-based lifestyle for nearly 30 years, but it was never without struggles and mistakes. Nelson and I raised three kids and led busy lives, and we fell short in the diet department more times than I care to admit. But whenever we made unhealthy decisions, they were because of habit or the kind of neglect that comes from feeling stressed and rushed. I believe that no one is perfect; to err is human!

My kids often remind me, Mom, remember when you made that cake with gelatin and oil? Or, Mom, remember the candy in our Easter baskets and Christmas stockings? I cringe a little, but I share the same memories.

It is these memories that remind me of the importance of humility. I feel strongly that a judgmental, extremist attitude can be an impediment to building a plant-based world. Every day that this lifestyle becomes more accepted by physicians, researchers, and regular people everywhere, it becomes easier for everyone. But we need to remember that as others begin this journey, many will make mistakes. And if you are one of those people just starting, it’s okay if you don’t always do as well as you would like. Just try your best, and as you gain knowledge and experience, over time you will get where you want to go. I remember exactly how we too just jumped in, fingers first at times, without knowing exactly what we were doing. As a community we need to encourage, not judge.

It has helped in my own journey that cooking is my passion. And I am always researching the latest information about processed foods, labeling, whole foods, organic versus conventional, GMOs, sugar, oil, salt, and other issues of our day. The food and agricultural industries have often left the consumer with a convoluted mess to figure out. If I had one easy recommendation to make from all these experiences, it is this: The more you stick with whole foods while minimizing highly processed foods, and shop for and prepare you own food rather than dining out, the more health benefits you will enjoy.

This cookbook is a compilation of more recipes that are typical in our home and also part of our ongoing Jumpstarts. It especially focuses on main meals since I had many requests for some of the recipes that we provide either in our frozen line or PlantPure Kitchen Starters. I am always excited to share any recipe that will promote good health. In addition, the majority of these recipes are gluten free or easy to adapt. It is my personal mission to continue providing recipes that make this lifestyle easy, delicious, and sustainable, and my goal with this cookbook is to provide people with the knowledge, tools, and recipes to build delicious plant-based meals that are both healthy and fun.

Food is truly how we celebrate and enjoy life. At every holiday, birthday, ball game, church event, and other celebration, we want to serve delicious food that people can enjoy. Why? Because food makes us excited, happy, and, most of all, comforted. I love my work creating and sharing healthy, great-tasting food for just that reason. I hope you can find a few new favorite recipes in this book, adapt them to your preferences, share them, and prepare them regularly for the ones you love. Eat well and love life!

—Kim Campbell

Getting    

Started leafpt.jpg

Plant-Based Pantry Items

for the Beginner

When our kids moved into their first apartments, I took on the task of building their kitchen pantries. It wasn’t easy because they were starting from ground zero.

The following list is where we started to help them begin their cooking journeys. If you’re just starting on your own plant-based cooking journey, you can use this list to make sure you have the basics. (For a more comprehensive and educational look at a larger variety of pantry options, see Building Your PlantPure Pantry in The PlantPure Nation Cookbook.)

Legumes

Black beans, black-eyed peas, cannellini beans, chickpeas (garbanzo beans), Great Northern beans (navy beans), lentils, pinto beans, red kidney beans, split peas

Dried Herbs and Spices

Basil, black pepper, cayenne pepper, chipotle chile powder, chives, cinnamon (ground and whole sticks), cloves (ground and whole), cumin (ground and whole seeds), curry powder, dill, fennel seeds, garam masala, garlic powder, ginger (ground), Italian herb blend, mustard (ground and whole seeds), nutmeg (ground and whole), Old Bay Seasoning, oregano, paprika (smoked and regular), parsley, rosemary, sage, sea salt, thyme, turmeric (ground)

Frozen Produce

Bell peppers, berries, broccoli, cauliflower, corn, edamame, greens (spinach, kale, Swiss chard, collard greens, etc.), mango, mixed fruit, onions, peas

Note: Frozen produce is flash frozen after harvesting, which means that the nutrients are preserved. Frozen is the next best option to fresh.

Grains, Flours, and Grain Products

Brown rice, bulgur wheat, oats, quinoa, whole wheat couscous, whole wheat flour, whole wheat pastry flour

Nuts, Nut Butters, and Seeds

Almonds and almond butter, cashews, chia seeds, flaxseeds and flax meal, peanuts and peanut butter, poppy seeds, pumpkin seeds, sesame seeds, sunflower seeds, tahini, walnuts

Sweeteners

Agave nectar, pure maple syrup, Medjool dates, molasses, Sucanat

Tofu and Tempeh

Note: It’s important to always buy organic tofu and tempeh since many soy products are often GMO foods.

Vinegars, Condiments, and Sauces

Apple cider vinegar, balsamic vinegar, red wine vinegar, rice vinegar, white vinegar

Dijon mustard, ketchup (low sodium/ sugar), lemon juice, lime juice, miso paste, sriracha, yellow mustard

Tamari (low sodium), Worcestershire sauce (vegan)

Whole-Grain Pasta

Brown rice pasta, corn pasta, farro pasta, kamut pasta, quinoa pasta, soba noodles, whole-grain pasta with sprouted wheatgrass, whole wheat pasta

Note: Make sure the pasta you buy is made from 100 percent whole grains, rather than traditional white pasta, which lacks fiber and many nutrients. Some whole-grain pasta, like brown rice pasta, is gluten-free, an added benefit for those who do not eat gluten.

Miscellaneous

Coconut milk (canned lite), cornstarch, nori sheets, nutritional yeast flakes, tomatoes (canned, diced and whole), tomato paste (canned), vegetable broth (canned or boxed, low sodium)

Your Guide to Unfamiliar

Plant-Based Ingredients

Jackfruit

Jackfruit is a starchy, fibrous fruit popular among plant-based eaters because the texture of green (unripened) jackfruit makes it a fantastic meat substitute. Jackfruit is native to Southeast Asia—where one tree can produce up to 200 fruits a year—so it is not surprising that green jackfruit is used in a variety of curry dishes.

You can find this unusual fruit at Asian food stores and even in the vegan section of some big supermarkets. I recommend you buy it in a can packed in water. It is usually reasonably priced at about $2 a can. If you have your heart set on buying it fresh, be aware that finding it green may be difficult, and ripe jackfruit cannot be substituted for green. In addition, working with fresh jackfruit can be quite messy and sticky, so you may want to research this process a bit before diving in.

Miso

Miso is a Japanese fermented soybean paste with a salty, tangy flavor that adds depth and savoriness to sauces, soups, and dressings. Miso ranges in color from light brown to dark red varieties; the darker the color, the stronger the flavor.

To create miso, soybeans are combined with salt and a mold known as koji, then aged for up to 24 months to create a rich, savory paste. Miso can also be made from barley, rice, chickpeas, and other legumes; each one tastes slightly different.

You can find miso in the produce department of many grocery stores in a plastic tub. It will keep in your refrigerator for up to a year.

Nutritional Yeast

Nutritional yeast, commonly known as nooch, can be found in the bulk section of natural food stores. These dark yellow flakes add a nutty, cheesy flavor to recipes and can also be sprinkled on popcorn, salads, sauces, soups, gravies, pastas, casseroles, and sandwiches. Nutritional yeast is a low-fat, low-sodium, non-GMO food that contains no salt, wheat, corn, soy, milk, or egg.

Nutritional yeast is a member of the fungi family, just like mushrooms. It is made from a single-celled organism that is grown on cane and beet molasses for about seven days. During the growing period, B vitamins are added to provide the yeast with the nutrients it needs to grow. The yeast is then harvested, pasteurized, and heat dried, which deactivates the organism.

Tamari

Tamari, the Japanese version of soy sauce, is a byproduct of fermented soybeans. Both tamari and soy sauce add salt to a recipe. The main difference between the two is the use of wheat—tamari is wheat-free and gluten-free.

Tamari and soy sauce are interchangeable in recipes, but I prefer the flavor of tamari. Tamari is thicker, slightly darker, smoother, and less salty than soy sauce. I like to think of tamari as the gentler, mellower version of soy sauce. Whichever one you choose, look for a low-sodium variety.

Seitan

Seitan is made almost entirely from wheat gluten—the protein portion of wheat flour. It is sometimes referred to as wheat meat because of its meaty, chewy texture. Seitan is typically flavored in various ways to mimic sausage, chicken, or beef.

I do not recommend seitan since it is a highly processed food that often causes digestive issues in many individuals.

Tempeh and Tofu

Both tempeh and tofu are made from soybeans. However, they are quite different in flavor, texture, and appearance.

Tofu: Tofu is made by coagulating soy milk. A salty or acidic solution is added to the milk to create curds, which are then pressed and separated from the remaining liquid to create tofu. Tofu does not have a strong flavor alone but absorbs the flavors you add to it extremely well. It comes in many textures—silken, soft, firm, and extra-firm—and can be baked, sautéed, and blended. Silken works best for making creamy sauces and smoothies. For other uses, I prefer extra-firm because you get more tofu for your money. Softer tofu has more water content, so you are essentially buying water.

Tempeh: Tempeh is made by mixing soybeans, sometimes combined with rice, with the spores of a fungus, putting them in a moist warm environment, and allowing the fungus to grow. The fermentation process creates a thick white cake around the beans. Tempeh has a very firm texture and a mild nutty flavor. Similar to tofu, it takes on the flavor of the sauce you put it in. I recommend slicing and marinating tempeh overnight in the sauce of your choice. You can usually find tempeh in the produce section of the grocery store next to the tofu. There are many tempeh brands and flavors, so try a few to see what you like best.

Kitchen Tools and Gadgets

Cooking has always been my biggest pleasure, but not having the right kitchen tools can make it stressful. It’s not always easy to figure out which tools are the right ones—there are so many to choose from. It can be tempting to buy something that you don’t actually need, which can be a problem if what you are buying is expensive or if your kitchen is tight on storage space.

That pasta maker we bought 25 years ago was a major purchase made with good intentions, but I think I’ve used it a dozen times at most. Then there was the food dehydrator, stand mixer, waffle iron, sandwich maker, apple slicer/corer, spiralizer, electric knives, sprouting trays, beer maker, popcorn machine, juicer, soy milk maker, rice cookers, Yonana machine, flour mill, and a few more that slip my mind. Some of these gadgets have been used once or twice over the years, while others have found their way to the attic or local thrift store.

Here’s the good news, since kitchen tools aren’t cheap: You don’t need much to be a fantastic plant-based cook—just a few essentials. Here’s a list of my most frequently used items:

Knives: Invest in at least three good knives: a small paring knife, a larger utility knife (not too large, though—make sure it fits comfortably in your hand), and a serrated bread knife. Using high-quality, sharp knives saves time, not to mention fingers. I also recommend buying a sharpening stone and learning how to use it properly. There are plenty of YouTube videos that can teach you how.

Cutting Boards: Cutting boards help preserve your knives and countertops. My favorite boards are bamboo because they are easy on my knives and lightweight, thus easy to store—although I keep one on my kitchen island since we are almost always cutting something.

Peelers: I use traditional peelers more than once a day and replace them periodically, as they dull over time. We peel carrots, cucumbers, potatoes, and squash often. A julienne peeler has