The How Not to Diet Cookbook, companion to Dr. Michael Greger's How Not to Diet, aims to translate nutritional science into practical, plant-based recipes. This review is a collaborative effort, reflecting the experiences of a group of friends who gathered for a dinner party featuring dishes from the cookbook. Our goal was to explore the cookbook's accessibility, flavor profiles, and overall approach to healthy eating.
The Genesis of a Cookbook Collaboration
The idea for this cookbook collaboration began with conversations about changing eating patterns and adopting healthier daily habits. Dr. Michael Greger's book How Not To Die was recommended as a source of great nutrition education, with its comprehensive, plant-based approach. Inspired, we decided to explore The How Not to Diet Cookbook, a collection of recipes by Robin Robertson, designed to bring Dr. Greger's vision to life.
Why This Cookbook?
The appeal of The How Not to Diet Cookbook lies in its focus on a sensible approach to general health and weight management, grounded in scientific evidence. Dr. Greger's emphasis on science, coupled with his non-profit site NutritionFacts.org, which avoids corporate sponsorships and donates all book proceeds to charity, adds to the cookbook's credibility. The cookbook emphasizes making life-and-death decisions as important as what to feed yourself and your family, as far as I’m concerned, there’s only one question: What does the best available balance of evidence say right now?
The Dinner Party Menu: A Diverse Selection
The dinner party menu was designed to showcase the cookbook's range, with recipes chosen to represent different courses: soup, salad, and a main dish. Fall flavors and comfort foods were a common theme. The final menu included:
- Cheesy Broccoli Soup
- Rye Berry Salad
- Baked Grain Loaf with Umami Gravy
- Pasta with Creamy Pumpkin Sauce
- Black Cumin-Rubbed Balsamic Roasted Cauliflower
- Crust-Free Pumpkin Pie
Recipe Reviews: Hits and Misses
Cheesy Broccoli Soup
This recipe was a standout, particularly for those who enjoy vegan "cheese" sauces made with cashews and nutritional yeast ("nooch"). The soup was easy to make, especially with a high-speed blender, and the Light Vegetable Broth, an entire recipe on its own, served as a base. Making the Light Vegetable Broth also required making Dr. Greger’s Special Spice Blend, so perhaps this was three recipes in one. The cheesy flavor was a hit, making it the favorite dish of the night. Even those skeptical of vegan cuisine found it hearty and savory. You can easily serve that dish to company without mentioning that it’s vegan and nobody would be suspicious.
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Rye Berry Salad
The Rye Berry Salad proved to be a functional and versatile dish, ideal for potlucks. The salad kept well for the next day and was a versatile pairing. The Instant Pot made quick work of cooking the rye berries, and assembling the other ingredients was straightforward. The dressing, however, presented a minor challenge. The recipe called for blending a quartered orange with the other dressing ingredients, resulting in a slightly bitter taste, possibly due to the orange pits. Despite this, the salad received positive reviews and lasted well as leftovers. Can definitely put on a meat lover's plate without apology.
Baked Grain Loaf with Umami Gravy
The Baked Grain Loaf was the least successful dish. Despite a promising array of spices, miso paste, and nooch, the loaf turned out bland and mushy. The accompanying Umami Gravy, however, was a saving grace. It was made with the Light Vegetable Broth and the Umami Sauce Redux, an ultra flavorful and concentrated marinade-like liquid. While the loaf itself was disappointing, it found new life crumbled on salads as a healthy protein alternative. The very dark brown colour of the loaf to be unappealing. While the gravy was tasty and covered somewhat the blandness of the loaf, its colour was also dark and somewhat off putting.
Pasta with Creamy Pumpkin Sauce
The Pasta with Creamy Pumpkin Sauce was considered the easiest of the chosen recipes. The ingredients are added to the pan, sautéed in broth, and blended. However, it still required preparing two side recipes: Light Vegetable Broth and Brazil Nut Parm, both of which were delicious.
Black Cumin-Rubbed Balsamic Roasted Cauliflower
This dish was a resounding success. The ingredients were straightforward, although making date syrup from scratch was required. The cookbook described the Black Cumin-Rubbed Balsamic Roasted Cauliflower as an excellent dish for a great dinner date “centrepiece,” and, “with its gorgeous dark bronze glaze, it is just stunning.” The combination of roasted cauliflower, red and white new potatoes, cherry tomatoes, and red onions, topped with homemade balsamic glaze, created a visually stunning and flavorful centerpiece.
Crust-Free Pumpkin Pie
The Crust-Free Pumpkin Pie presented some challenges. Blending the nuts for the crust required a powerful blender to achieve a smooth texture. While half the dinner guests found the dessert delicious, the other half were bothered by the sandy texture. The pie, made with date syrup and molasses, required advance preparation due to its cooling and refrigeration time. Most pumpkin pies are full of sugar but this pie was made from date syrup (yep, I pre-made it for the cauliflower dish!) and molasses.
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Accessibility and Preparation
While the recipes were labeled "Easy," some participants felt they were more involved than expected, particularly for novice vegan cooks. Many recipes required making side dishes and spice blends from scratch. However, this approach enhanced the flavors and allowed for greater control over ingredients. A well-stocked vegan pantry is essential for success with this cookbook.
Overall Impressions
Overall, cooking from The How Not to Diet Cookbook was a positive experience. The cookbook suits cooks familiar with vegan cooking or those willing to invest time in learning the basics of cooking with alternative ingredients. Reviewing the recipes in advance and preparing spice mixes, broths, and sauces beforehand is recommended.
The cookbook's strength lies in its commitment to plant-based nutrition grounded in scientific evidence. The recipes offer a variety of flavors and textures, and the emphasis on whole, unprocessed ingredients aligns with a health-conscious approach to eating.
Final Verdict
The How Not to Diet Cookbook is a valuable resource for those seeking to incorporate more plant-based meals into their diet. While some recipes may require more effort and specialized ingredients, the results are often rewarding. The cookbook's focus on flavor, nutrition, and scientific accuracy makes it a worthwhile addition to any health-conscious cook's collection.
Praise for Dr. Michael Greger and the How Not to Diet Series
Dr. Michael Greger's work has received widespread acclaim from health professionals and authors. He embodies personal integrity, values facts, and is one of the kindest and smartest people. All of his lecture fees and book royalties go to charity, including his non-profit NutritionFacts.org, one of the most credible sources of science-based nutrition.
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Dean Ornish, M.D., founder and president of the non-profit Preventive Medicine Research Institute, calls How Not to Diet one of the best books he’s ever read on how to lose weight in sustainable ways that enhance health. T. Colin Campbell, Ph.D., professor emeritus of Nutritional Biochemistry at Cornell University and author of The China Study, states that if you wish to learn how extensive is the evidence supporting a whole food plant-based diet, read this book. Caldwell B. Esselstyn, Jr. M.D., author of Prevent and Reverse Heart Disease, describes How Not to Diet as a monumental bastion of nutritional truth to lead our journey in eliminating chronic disease.
Key Takeaways
- The How Not to Diet Cookbook is a companion to Dr. Michael Greger's How Not to Diet, translating nutritional science into plant-based recipes.
- The cookbook emphasizes whole, unprocessed ingredients and avoids calorie counting or portion control.
- Some recipes require advance preparation and a well-stocked vegan pantry.
- Overall, the cookbook is a valuable resource for those seeking to incorporate more plant-based meals into their diet.
- Dr. Michael Greger's work is highly regarded for its scientific accuracy and commitment to health.
The Science Behind the Recipes
The How Not to Diet Cookbook is rooted in the latest nutrition science, with recipes designed to optimize Dr. Greger's Daily Dozen for weight loss. The cookbook encourages eating ad libitum, meaning you can eat as much as you want, without calorie counting or portion control. This approach is based on the understanding that plant-based foods are generally lower in calories and higher in nutrients than animal-based foods, allowing for greater satiety and easier weight management.
Dr. Greger's Philosophy: Food as Medicine
Dr. Greger's work emphasizes the power of food as medicine, highlighting the potential of plant-based diets to prevent, arrest, and even reverse the progression of some of our deadliest diseases. His approach is based on the idea that the right nutrition can transform our genes and enable us to live healthier, longer lives. Michael Greger shows people how to save their own lives.
A Sustainable Approach to Weight Management
How Not to Diet recognizes that diets don't work almost by definition. Going on a diet implies that, at some point, you will go off the diet. Short-term fixes are no match for long-term problems. Lifelong weight control requires lifelong lifestyle changes. The How Not to Diet eating program is effective in achieving weight loss, but it's so much more.
The Importance of Plant-Based Nutrition
The How Not to Diet Cookbook champions plant-based nutrition as a sustainable and effective approach to weight management and overall health. By focusing on whole, unprocessed plant foods, the cookbook encourages a way of eating that is both satisfying and nourishing.