Helpful Reference Plant-Based Nutrition

Plant-Based Recommended Resources

Following is a list of plant-based resources.  This is constantly expanding, and I have plenty more to add, so be sure to check back from time to time!

Books:

“The China Study,” by T. Colin Campbell, PhD, and Thomas M. Campbell II, MD
“Whole,” by T. Colin Campbell, PhD
“How Not to Die,” by Michael Greger, MD
“Dr. Neal Barnard’s Program for Reversing Diabetes,” by Neal Barnard, MD
“Prevent and Reverse Heart Disease,” by Caldwell B. Esselstyn, Jr., MD
“Breaking the Food Seduction,” by Neal Barnard, MD
“Foods That Fight Pain,” by Neal Barnard, MD
“21-Day Weight Loss Kickstart,” by Neal Barnard, MD
“The Cheese Trap,” by Neal Barnard, MD
“Digestive Tune-Up,” by John A. McDougall, MD
“Eat More, Weigh Less,” by Dean Ornish, MD
“The Campbell Plan,” by Thomas Campbell, MD
“Power Foods for the Brain,” by Neal Barnard, MD
“Carbophobia! The Scary Truth About America’s Low-Carb Craze,” by Michael Greger, MD
“Becoming Vegan,” by Brenda Davis, RD, and Vesanto Melina, MS, RD
“Skinny Bitch,” by Rory Freedman and Kim Barnouin
“Skinny Bastard,” by Rory Freedman and Kim Barnouin
“Skinny Bitch: Bun in the Oven,” by Rory Freedman and Kim Barnouin
“What the Health,” by Eunice Wong with Kip Andersen & Keegan Kuhn
“A Physician’s Slimming Guide For Permanent Weight Control,” by Neal Barnard, MD
“Foods That Cause You to Lose Weight,” by Neal Barnard, MD
“Vegan: The New Ethics of Eating,” by Erik Marcus
“The Good Carbohydrate Revolution,” by Terry Shintani, MD, JD, MPH
“The Food Revolution,” by John Robbins (relative to the Baskin-Robbins franchise)
“Diet For A New America,” by John Robbins
“Forks Over Knives: The Plant-Based Way to Health,” edited by Gene Stone
“Mad Cowboy,” by Howard F. Lyman with Glen Merzer
“Don’t Drink Your Milk!” by Frank A. Oski, MD
“The Engine 2 Diet,” by Rip Esselstyn
“Forks Over Knives,” edited by Gene Stone
“Slaughterhouse,” by Gail A. Eisnitz (chief investigator for the Humane Farming Association)

“Food Additives: A Shopper’s Guide to What’s Safe & What’s Not!” by Christine Hoza Farlow, DC

 

Cookbooks:

“The China Study All-Star Collection,” by Leanne Campbell, PhD
“The China Study Quick & Easy Cookbook,” by Del Sroufe
“The China Study Cookbook,” by Leanne Campbell, PhD
“The How Not to Die Cookbook,” by Michael Greger, MD
“Veganomicon: The Ultimate Vegan Cookbook,” by Isa Chandra Moskowitz & Terry Hope Romero
“The Get Healthy Go Vegan Cookbook,” by Neal Barnard, MD, and Robyn Webb
“Everyday Cooking with Dr. Dean Ornish,” by Dean Ornish, MD
“The Prevent and Reverse Heart Disease Cookbook,” by Ann Crile Esselstyn and Jane Esselstyn
“Vegan Richa’s Indian Kitchen,” by Richa Hingle
“Vegan Indian Cooking” (140 simple and healthy vegan recipes) by Anupy Singla
“Buddha’s Table,” (Thai vegetarian dishes) by Chat Mingkwan
“Vegan: The Essential Diet Cookbook for Vegans,” by Gwen Shepherd
“Vice Cream,” (Over 70 vegan dessert recipes) by Jeff Rogers
“Skinny Bitch In the Kitch,” by Rory Freedman and Kim Barnouin
“Skinny Bitch: The Ultimate Everyday Cookbook,” by Kim Barnouin
“Vegan Yum Yum,” by Lauren Ulm
“1,001 Vegetarian Recipes,” by Carol Gelles
“RAW: The Uncook Book,” by Juliano with Erika Lenkert
“Venturesome Vegetarian Cooking,” by J.M. Hirsch and Michelle Hirsch
“One-Dish Vegetarian Meals,” by Robin Robertson
“The Vegetarian Way,” by Virginia Messina, MPH, RD & Mark Messina, PhD
“1,000 Vegan Recipes,” by Robin Robertson
“Vegan Deli: Wholesome Ethnic Fast Food,” by Joanne Stepaniak
“The Conscious Cook,” by Tal Ronnen
“Fresh from the Vegetarian Slow Cooker,” by Robin Robertson
“Vegetarian,” by Nicola Graims
“Vegetarian Meals for People-on-the-Go,” by Vimala Rodgers
“Vegan Slow Cooker,” by Matthew Jones
“Vegetable Soups,” by Deborah Madison
“The Vegan Table,” by Colleen Patrick-Goudreau
“Vegan Italiano,” by Donna Klein
“The Complete Guide to Vegetarian Convenience Foods,” by Gail Davis
“The New Vegan Cookbook,” by Lorna Sass
“Table for Two,” by Joanne Stepaniak
“The Vegetarian Meat & Potatoes Cookbook,” by Robin Robertson
“The New Vegetarian Brill,” by Andrea Chesman
“Local Bounty,” by Devra Gartenstein
“Café Sunflower,” by Lin Sun

“The Complete Guide to Vegan Food Substitutions,” by Celine Steen and Joni Marie Newman
“Skinny Bitch: Book of Vegan Swaps” by Kim Barnouin

 

Websites:

The Center for Nutrition Studies with Drs. Campbell: www.NutritionStudies.org
Nutrition Facts with Dr. Michael Greger: www.NutritionFacts.org
The Physicians Committee For Responsible Medicine: www.PCRM.org
Dr. Esselstyn’s Prevent & Reverse Heart Disease Program: www.DrEsselstyn.com
Dr. Esselstyn’s Frequently Asked Questions listed here.
Lifestyle Medicine with Dr. Ornish: www.Ornish.com

Vegan Bodybuilding: www.VeganBodybuilding.com
Fit Fathers Nutritional & Fitness Awareness: www.FitFathers.com
No Meat Athlete: NoMeatAthlete
Rip Esselstyn’s Engine 2 Diet: www.Engine2Diet.com
Happy Cow Restaurant Finder: www.HappyCow.net
Paprika Recipe Manager (App): www.PaprikaApp.com
Meal Mentor: www.GetMealPlans.com
Forks Over Knives Meal Planner: ForksMealPlanner.com

Very Healthy Recipe Ideas: NutritionStudiesRecipes
Sample Menu Ideas: Nutrition Studies Sample Menu
Eating Healthy on a Budget: Healthy Eating on a Budget

 

Videos:

What the Health
Forks Over Knives

 

Articles:
What You Need to Know About Going Animal-Free

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4 Comments

  1. Teresa Hoang says:

    We have eliminated meat (except fish, shrimp and mussels) and dairy from our diet and would love to be completely vegan if we can only find a natural source of b12 vitamin. Do you have any recommendations how we can be on the vegan diet without taking supplements?

  2. DeLaMora says:

    Thanks for your comment!

    Vitamin B12 is an organism that grows in the dirt. Years ago, when the soil was not nearly as depleted of vitamins and nutrients as it is today, plants were able to absorb more of B12 from the dirt. Additionally, people were not nearly as squeamish and did not compulsively wash their produce in the way that they do today. Vitamin B12 was more readily available.

    Animals do not produce vitamin B12. In theory, B12 exists in the guts of animals because they consume unwashed vegetables straight out of the ground. However, it recently occurred to me that most animals today, if they are not locally occurring, have never seen the light of day, much less tasted anything directly from the soil. Unfortunately, many factory farmed animals are fed the renderings of slaughtered animals that are deemed undesirable to the meat-eating population. It is my personal belief, therefore, that animals of factory farms (or the end products) are being supplemented with vitamin B12 along with the countless hormones, pesticides, antibiotics, and other chemicals that are administered to keep business running smoothly. To save time, we won’t mention the effects of these substances on the animals or the people who consume them.

    It is my preference to supplement with a daily or weekly B12 vitamin in the form of cyanocobalamin. According to Dr. Michael Greger of NutritionFacts.org, the daily recommendation for vitamin B12 is 100 mcg. A weekly amount of 2,500 mcg should suffice for most individuals. For those over the age of 65, increasing to 1,000 mcg/day is recommended. In my own formal education, I learned that supplements can assist with deficiencies, but that good health cannot be found in a pill that claims to have isolated nature’s important nutrients. Phytonutrients must work together as a whole, just as musical instruments beautifully work together in a symphony.

    Vitamin B12 is absolutely nonnegotiable for plant-based diets (and I would argue all diets in general today). Fortunately, we have the ability to store this vitamin for long periods, but it still is very important to consume frequently. Deficiencies can lead to blindness, paralysis, psychosis, and even death. It is not something to dismiss. It is my opinion that it would be smart to take a daily or weekly supplement at the very least.

    Nevertheless, although it does seem as though it would be more expensive and a lot of trouble, some people do prefer not to take supplements and to supplement their B12 with fortified foods. Dr. Greger also discusses that this likely would require the consumption of three servings a day of foods that provide at least 25 percent of the daily recommended value found on the Nutrition Facts label, with each serving eaten four to six hours after the last serving. The easiest food that comes to mind would be nutritional yeast, and of which two teaspoons three times a day likely would be sufficient. For those who intend to derive B12 solely from foods, and don’t mind the trouble, I still would strongly recommend having your doctor check your B12 levels from time to time.

    Lastly, there are virtually no nutrients found in animal products (fish included) that aren’t better provided by plants, so there is no need to include them. Good luck!

    Reference:
    Greger, Michael (Eds.) (2015). How Not to Die. New York, NY. Flatiron Books.

  3. Teresa Hoang says:

    Thank you, Ms DeLaMora, for your response.

    1. DeLaMora says:

      It is my pleasure!

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