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VB6: Eat Vegan Before 6:00 to Lose Weight and Restore Your Health...for Good
The best-selling author and popular NYT columnist gives us his innovative and easy diet plan, complete with recipes-by eating vegan every day before 6:00pm, you can lose weight and dramatically improve your health.
Every day we learn new benefits of the vegan diet, and discover how cutting meat and animal products out can still mean a world of delicious meals. Now Mark Bittman brings his expertise to vegan cooking, giving you an easy-to-follow diet plan plus 50 simple everyday recipes--exclusively vegan meals for breakfast and lunch, and as flexible as you need to be for dinner.
Building on his hit book Food Matters, Bittman outlines in six principles the reasons that a partially vegan diet can dramatically improve your health. When you eat lots of fruits and veggies while cutting back on meat and dairy, and cook as much as possible at home, you automatically find yourself eating more sensible portions and almost no junk food. You can live healthier, not just eat healthier, when you eat with eyes wide open. more...
An Excerpt from VB6 by Mark Bittman:
VB 6 10 What Is VB6?
VB6 is different, and it’s more in tune with a different definition of diet, the one that comes from the Latin diaita, which roughly translates as “manner of living”: what we’d call lifestyle.
And that’s what we’re talking about here. VB6 is not a two-week,
starve-yourself-and-lose-20-pounds deal, but a lifelong commitment
to your health; not just a temporary change in the way you eat, but
a permanent change in the way you live. And there’s no hocus-pocus,
either. It’s not a miracle program you “go on” to reach a specific goal, a short-term diet that you’ll abandon when that goal is achieved. In every way, it’s better than a crash course in weight loss: There is no full-time sacrifice and there’s plenty of enjoyment. Yes, VB6 favors some foods over others, but it doesn’t absolutely forbid any foods. The recipes...provide nutritional information for those who are interested, but I won’t ask you to count calories, points, carbs, or anything
Nor will I tell you that you must eat foods that you don’t want to
eat, or to ignore your body’s legitimate cravings and desires, or to stop eating before you’re full. I am, after all, someone who has built an entire career on my love of cooking and eating good food. And VB6 is the way I eat now, and have for six years.
There are three very basic aspects to VB6. First, you make a commitment to eat more plant foods--fruit, vegetables, whole grains,
beans...you know what I’m talking about. Second, you make a commitment
to eat fewer animal products and highly processed foods, like
white bread. And third, you all but eliminate junk foods, most of which are barely foods in the strict sense of the word anyway. (I say “all but eliminate” because everyone needs to break the rules occasionally.)
With the six simple steps outlined in the coming chapters--commonsense
methods for identifying and indulging your specific style of eating--plus a meal plan and a repertoire of core recipes you can
mix and match as you like, you’ll be able to make the simple changes in your diet it takes to convert you to what amounts to a part-time vegan.
For some of you, VB6 will instantly make so much sense you’ll start today and never stop. (That’s how it worked for me.) For others, it’s something that will take a bit of preparation, so that you can start with understanding and confidence. That’s fine, too.
Most of all, VB6 is an exciting opportunity for you to change not
only the way you buy, cook, and eat food but also the way you think about it--all day long. It begins with a rational philosophy about the role nourishment--food--plays in our lives; and out of that philosophy grows a practice that will help you develop a healthy, happy, functional, and permanent new relationship with food. The “side effects” of this new relationship between you and food: better health, weight loss, and even a positive effect on the world around you.
VB6 is also realistic. It acknowledges the erratic, busy nature of
our lives, and it acknowledges that we all have “bad days,” when convenience trumps everything else. But it also maintains that you can
love food that tastes good--and eat a lot of it--while you improve your health. VB6 is so simple and flexible that it can be adjusted to any style of life, any schedule, and any tastes. Really.
Food image, above, is copyright © Daniel Meyer. The food image is not included in the book.
Makes: 4 servings Time: About 1 hour
2 1/2 pounds eggplant
5 tablespoons olive oil
1 1/4 teaspoons salt, plus more to taste
Black pepper to taste
1 onion, chopped
2 tablespoons minced garlic
2 28-ounce cans diced tomatoes, with their juice
1 cup chopped fresh basil leaves
1 cup whole wheat breadcrumbs, preferably coarse-ground
1. Heat the oven to 450°F and position two racks so that they’ve got at least 4 inches between them. Cut the eggplant crosswise into 1/2-inch thick slices and arrange them on two rimmed baking sheets.
2. Use 2 tablespoons of the oil to brush the top of each eggplant slice and sprinkle them with 1/2 teaspoon salt and some pepper. Roast the eggplant until the slices brown on the bottom and sides, 10 to 15 minutes; turn and cook the other side until they’re crisp in places and golden, another 5 to 10 minutes. When they finish cooking, remove them from the oven and lower the heat to 400°F.
3. Meanwhile, put 2 tablespoons of the oil in a large skillet over medium heat. When it’s hot, add the onion, sprinkle with another 1/2 teaspoon of salt, and cook, stirring occasionally, until soft, 3 to 5 minutes. Add the garlic and cook, stirring, for 1 minute. Add the tomatoes and cook, stirring occasionally, until the tomatoes break down and the mixture comes together and thickens, 20 to 25 minutes. Taste and adjust the seasoning.
4. Cover the bottom of a 9 by 13-inch baking dish with about 1/2 inch of the tomato sauce. Nestle a layer of eggplant into the sauce and top with some of the basil. Cover with a thin layer of tomato sauce and repeat until all the eggplant is used up; reserve some of the basil for serving. Sprinkle with the breadcrumbs, the remaining 1/2 teaspoon salt, and lots of pepper, and drizzle with the remaining tablespoon of oil. Simmer the remaining sauce (you should have about 2 cups) over medium-low heat, stirring occasionally, while the eggplant bakes.
5. Bake until the breadcrumbs are golden and the sauce has thickened, 15 to 20 minutes; let rest for 10 minutes before serving. Serve hot, warm, or at room temperature, garnished with the remaining basil; pass the remaining sauce at the table (or refrigerate or freeze it for another use).
Zucchini Un-Parmesan Substitute 2 pounds zucchini (sliced lengthwise, preferably) for the eggplant and proceed with the recipe. Use mint instead of basil, if you like.
Portabell a Un-Parmesan Use 1 1/2 to 2 pounds portabella mushrooms instead of eggplant; remove their stems but leave them whole. Proceed with the recipe, only make one, not two layers. Use parsley instead of basil if you like.
Eggplant Un-Parmesan with Polenta Make a small batch of polenta and layer the tomato sauce, then the eggplant, the basil, and the polenta in a baking dish. Repeat until all the ingredients are used up. Top with breadcrumbs, if you like (it’s not necessary). Bake as directed.
Nutritional Info (using all the sauce):
Calories: 411 • Cholesterol: 0mg • Fat: 22g • Saturated Fat: 3g • Protein: 9g •
Carbohydrates: 53g • Sodium: 1221mg • Fiber: 16g • Trans Fat: 0g • Sugars: 17g
Recipe and excerpt copyright © 2013 by Mark Bittman. Reprinted from VB6g with permission from
Clarkson Potter, a division of Random House, Inc.
Mark Bittman is one of the country’s best-known, most widely respected food writers. His How to Cook Everything books, with one million copies in print, are a mainstay of the modern kitchen. Bittman writes for the Opinion section of the New York Times on food policy and cooking and is a columnist for the New York Times Magazine. His “The Minimalist” cooking show, based on his popular NYT column, can be seen on the Cooking Channel. He is also the author of Food Matters, Food Matters Cookbook, Fish, and Leafy Greens.
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