The China Study Family Cookbook

100 Recipes to Bring Your Family to the Plant-Based Table

You’ve read The China Study and committed to a plant-based diet, convinced it’s the best choice for your own health and well-being, not to mention the planet’s. But now you need to successfully navigate the transition. And convince your family to do the same . . . or at least eat a few more veggies.

The China Study Family Cookbook: 100 Recipes and Resources to Bring Your Family to the Plant-Based Table is the family-friendly cookbook and guide you’ve been waiting for.

The China Study Quick & Easy and Forks Over Knives: The Cookbook author Chef Del Stroufe’s 100 easy, flavorful recipes—with family classics reinvented for today’s health conscious cooks—include:

Mac & Cheese
Cream of Tomato Soup
White Bean and Squash Chili
Wheatberry Sloppy Joes
Meatball Subs
Hush Puppies
Creamed Corn Casserole
Breakfast Tacos
Biscuits and Gravy
Peanut Butter Cookies
Chocolate Donuts

In addition to these better-for-you, even-tastier-than-the-original recipes, The China Study Family Cookbook offers:

Stories from plant-based advocates (including The China Study coauthor T. Colin Campbell) whose whole families have adopted a plant-based lifestyle—and how they got their spouses and children on board
Strategies from “blended” families (where some members eat plant-based and some don’t) for negotiating the family menu
Tips for getting your kids involved in the kitchen and fostering their love of plant-based cooking
Resources to make plant-based eating easier and even more rewarding for your family, no matter what your lifestyle

Edited by The China Study Cookbook author LeAnne Campbell, and with a foreword from The China Study co-author and The Campbell Plan author Thomas M. Campbell II, MD, The China Study Family Cookbook is the ultimate guide to helping your family transition to the joys and benefits of plant-based eating.

Chocolate Donuts

Black Eye Pea Gumbo

Chorizo Hash

Connect with Del

Del Sroufe‘s passion for cooking began at eight years old and never faded. In 1989 he went to work for one of Columbus’ premier vegetarian restaurants, the King Avenue Coffeehouse, where he honed his craft as a baker and chef. Sroufe opened Del’s Bread, a vegan bakery, before beginning vegan meal delivery service in 2001, serving eclectic plant-based cuisine to Columbus residents. During this time, he developed what became a very popular cooking class series, sharing many of the delicious recipes he had created over the years.

In 2006, Sroufe joined Wellness Forum Foods as co-owner and chef, where he continued the tradition of delivering great tasting, plant-based meals to clients in Columbus as well as throughout the continental U.S. Sroufe also joined The Wellness Forum as a member where, after a lifetime of yo-yo dieting, he has lost over 200 pounds on a low fat, plant-based diet. He continues to teach cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum. Sroufe is the author of The China Study: Quick & Easy Cookbook, as well as Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives.

Learn more at chefdelsroufe.com.

Featured Recipe

Mac and Cheese

Serves 6 to 8

It is rare to find a kid who doesn’t like mac and cheese. It is an icon of favorite kid foods, up there with pizza and hot dogs. This plant-based version comes together quickly.

Ingredients

For Mac and Cheese

12 ounces whole-grain macaroni
1 recipe Cheese Sauce
1 cup whole-grain bread crumbs (optional)

For Cheese Sauce

1½ cups finely diced russet potatoes (about 1 medium potato)
¼ cup finely diced red bell pepper
½ small yellow onion, diced
2 tablespoons raw cashews
2 tablespoons tahini
1 tablespoon fresh lemon juice
2 tablespoons nutritional yeast flakes
2 tablespoons arrowroot powder
1 teaspoon sea salt, or to taste

Steps

For Mac and Cheese

Preheat the oven to 350°F.
Prepare the macaroni according to the instructions on the package. Drain and transfer to a large mixing bowl. Add the cheese sauce and mix well. Pour the mixture into a 9×13-inch baking dish. Top with the bread crumbs, if desired.
Bake until the bread crumbs are browned and the sauce is bubbly around the edges, 25 to 30 minutes.

Recipe Tip: You can make a quick stovetop version of this dish by heating the cheese sauce in a large saucepan and adding the cooked macaroni to the pan. Mix well and serve.

For Cheese Sauce

Combine the potato, red bell pepper, onion, and cashews in a small saucepan and cover with water. Bring the water to a boil over high heat, reduce the heat to medium, and cook until the potatoes are very tender, about 10 minutes. Drain the vegetables, reserving ¾ cup of the cooking water.
Combine the potato mixture, the reserved cooking water, tahini, lemon juice, nutritional yeast flakes, arrowroot powder, and salt in a blender. Process on high until everything is smooth and creamy, about 3 minutes. Store the sauce in an airtight container in the refrigerator for up to 5 days.

Notes for the Cook: Potatoes are hard to cut, even for many adults. The key to cutting them safely is carefully cutting them in half so that they sit with stability on the work surface, and then cutting each half as you wish. The secret to a creamy cheese sauce is in making sure the potatoes are well cooked (they should be very tender when poked with a fork), and then pureeing the potato mixture for several minutes to break down the starch in the potatoes.