The China Study

The China Study Cookbook: Review and Giveaway plus No-Bake Chocolate Peanut Butter Bars Recipe!

Peanut Butter Bars Square

I had all ready watched and was blown away by Forks Over Knives before I read The China Study. When I read the book, the evidence and data presented there by T. Colin Campbell, PHD and his son Thomas M. Campbell, was simply irrefutable. I felt my convictions about plant-based eating deepen even more. Certainly, the book confirmed all that I wanted to know and learn about eating for health (indeed nearly every single health issue you can imagine can be improved through a whole foods plant-based diet).

So, I gave the book to my sister-in-law, she read it cover to cover on a flight home to Switzerland. She and my brother and their family went plant-based almost immediately. The book then got passed around amongst her friends and family. Some of those people went plant-based. I’m sure those people shared the book with their loved ones. That’s what we do when we find something phenomenal that can change lives. We share it with those that are precious to us so that they can understand the real data behind the whole foods movement and experience the joy of good health.

French Toast

Dr. Campbell mentions in the intro to this cookbook that people always ask him what he eats, and that undoubtedly he would give people a limited answer that would disappoint those wanting to make real lifestyle changes. Now you can discover for yourself the real “China Study Diet” His daughter, Leanne Campbell is the author of the cookbook. I love that they’ve truly kept it in the family to show how the Campbell family does healthy vegan.

Broccoli Salad

On quick review of the cookbook I was delighted to see that the recipes used simple ingredients, that the meals would be easy and quick to prepare AND that they would indeed be flavorful, despite the fact that none of the recipes contain oil, very little of them use sweeteners (and when they do, they use natural sweeteners) and all of the recipes are low in sodium. Also, Nearly every recipe has a lovely photo (a huge plus in my book, I like to see what the food I’m preparing is supposed to look like).

Chocolate Cake

I especially enjoyed Leanne’s explanation about feeding a whole foods plant-based diet to children. Not only do they thrive, but indeed their diets are likely nutritionally superior to all of their peers. (My own children do very well on a plant-based diet).

Ceviche Beans

Now, lets talk about the food. My husband, who’s not much of a treat guy, thoroughly enjoyed both salads I tested out of the book and asked for seconds of each. My daughter loved the Coconut Curry Rice so much that she begged for the last of it on the second day. As for the desserts, well I was happily surprised that the Vegan Chocolate Cake was moist and tender, even without the addition of oil, oh and the frosting tastes like a delicious chocolate pudding. My pickiest and youngest eater ate 6 slices of the Favorite French Toast in one day. He wanted it for Breakfast, Lunch and Dinner (by then I had to make another batch). I couldn’t blame him, it was truly delicious.

Coconut Curry Rice

As for the No-Bake Peanut Butter Bars, well, we’ll just let the photos and the recipe do the talking. Enjoy.

Peanut Butter Bar Portrait

No-Bake Peanut Butter Bars

These bars are rich, creamy, sweet and satisfying–everything a dessert should be! (recipe used with permission, of course).

  • 1 cup low-fat graham crackers, crushed
  • 1/4 cup crushed walnuts
  • 1/2 cup reduced-fat, unsweetened coconut
  • 1/3 cup natural peanut butter
  • 1/4 cup non-dairy milk
  • 1 cup non-dairy chocolate chips
  • 5 tablespoons rice or almond milk

1- Crush graham crackers in food processor. In a separate bowl, add walnuts, coconut and peanut butter. Stir in the crushed graham crackers.

2- Slowly add milk and mix. If mixture does not hold together, continue adding additional milk until all the ingredients stick together. However, don’t make it too soft, and, if necessary, use your hands.

3- Spread mixture evenly into a 9×9 non-stick baking dish.

4- In a saucepan, melt chocolate chips together with rice or almond milk over medium heat. Stir until smooth.

5- Spread chocolate mixture on top of peanut butter mixture. Refrigerate for 1 hour or until hardened. Cut into squares and enjoy!

Tip: These make a great holiday treat and should be used sparingly.

Peanut Butter Bars Top View

Buy The China Study Cookbook here. Get the Kindle Edition here.

Buy it on the Publisher’s Site, BenBella Books here

China Study Cookbook

For a chance to win a copy of this amazing cookbook, Click on the link below to enter the Giveaway! This contest is open to entrants in the USA and Canada onlyYou must also follow this blog by email or RSS feed to qualify. You have until Friday the 26th of July to enter!  I will notify the winner by email on Monday the 29th of July. GO!!

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Chow Down

key_art_chow_down

A couple of weeks ago, I got an email from Film Director Julia Grayer asking me to review her movie, “Chow Down” on my blog. It’s not often I get an email from a film director (okay, so this was the first time). I was flattered and more than happy to take the time to share this review with you.

The Usual Suspects:

Usual SuspectsProminent Authorities from the plant-based community star in this film

Dr. Caldwell EsselstynAuthor of Prevent and Reverse Heart Disease. Also known as the Physician that turned former President, Bill Clinton, into a vegan. 

Dr. Joel Fuhrman, The Nutritarian Doctor. His book,Eat to Livemay be the greatest weight loss book ever written.

Dr. T. Colin Campbell, Author ofThe China Study“, the most comprehensive study of health and nutrition ever conducted in relation to diet, cancer and disease.

Dr. Neal Barnard, President and founder of the PCRM (Physician’s Committee for Responsible Medicine) and author of many health books.

The Story Line:

chow down families

Three very sick patients adopt a plant-based diet in order to overcome their serious health issues. I want you to watch the film, so I won’t give you the outcomes (you can guess it’s gonna be good, eh?) Let’s just say the evidence that diet can reverse disease is overwhelming to the affirmative.

The Discussion:

Here’s some obstacles to eating plant-based that are brought up by characters in the film. I don’t feel like these obstacles were adequately addressed or solved when the film finished, to the point that those who watch the film may not be willing to give a plant-based diet a try. I thought you might like to chime in with me regarding these ideas:

Chow DownDoesn’t taste good? Wrong!

1- Eating a Whole Foods Plant Based Diet is hard/doesn’t taste good/and is limiting.

I eat a greater variety of foods and prepare more flavorful meals then I have ever done in my life since adopting a plant-based diet. If it doesn’t taste good, you’re doing it wrong.

2- It costs too much.

Maybe. I admit I spend more on groceries now than I used to. However, the additional amount I’m spending costs me far less than the monthly medications I used to have to take. It also costs less than health care for cancer, heart disease or diabetes. 

3- I can’t do it because I don’t have a support system.

Bull. Even if you don’t personally know anyone else following a plant-based diet, you can get online and find support groups. Hey, I even belong to two on facebook. Dr. McDougall and Dr. Barnard also have fantastic plans for starting out.

4- My family won’t eat a plant-based diet with me.

Um, my family does. Yours can too. Start with plant-based reproductions of the meals you’re used to eating. Help to educate your family about the benefits of eating a whole foods plant-based diet.  My family begs me for green smoothies and even my youngest will eat most anything I prepare. We’re in it together and we love it. It may take some time, but your family can love it too.

Watch the Movie and Join the Conversation:

Chowdown Poster D

It’s available to watch free here on Hulu. Or you can watch it on Amazon Prime here without commercials for $2.99. It’s also available for purchase on Amazon here.