How Not to Diet: Delicious Recipes for Sustainable Weight Loss

In a world saturated with diet fads and quick-fix solutions, Dr. Michael Greger offers a refreshing, evidence-based approach to weight loss through plant-based nutrition. As the author of "How Not to Die," "How Not to Diet," and "How Not to Age," Dr. Greger has become a trusted voice in the field of nutrition. His "How Not to Diet Cookbook: 100+ Recipes for Healthy, Permanent Weight Loss" provides a comprehensive guide to healthful cooking, supported by scientific research and practical strategies.

Dr. Greger's Approach to Weight Loss

Dr. Greger's recommendations address various aspects of health, including calories, gut health, metabolism, and circadian rhythms. These strategies are summarized at the end of each chapter, with references to the research that supports them.

He advocates for incorporating "Tweaks" into each meal, such as preloading with water and negative calorie foods, incorporating vinegar, eating undistracted meals, and following a 20-minute rule to promote mindful eating. He also suggests daily doses of specific ingredients like black cumin, garlic powder, nutritional yeast, and green tea.

Featured Recipes from "The How Not to Diet Cookbook"

Here are a few recipes from "The How Not to Diet Cookbook," offering a glimpse into the delicious and nutritious plant-based meals that can support healthy weight loss.

Three Sisters Stew

This hearty and flavorful stew combines butternut squash, beans, corn, and spices for a satisfying and nutritious meal.

Read also: The Hoxsey Diet

Ingredients:

• 1 large butternut squash (about 2 pounds), halved lengthwise
• ½ teaspoon onion powder
• ½ teaspoon smoked paprika
• 1 cup Light Vegetable Broth (see recipe) or water
• 1 yellow onion, chopped
• 3 garlic cloves, minced
• 1 large red bell pepper, cut into ½-inch dice
• 1 small fresh hot chile, seeded and minced, or 1 (4-ounce) BPA-free can salt-free chopped mild green chiles, drained
• 1 (14-ounce) BPA-free can salt-free diced tomatoes, undrained
• 3 cups cooked or 2 (15-ounce) BPA-free cans salt-free pinto beans, drained and rinsed
• 2 cups fresh or frozen corn kernels
• 2 teaspoons ground cumin
• 2 teaspoons chili powder
• 1 teaspoon dried oregano
• Super-Charged Spice Blend (see recipe)
• Ground black pepper
• ¼ cup minced fresh cilantro or parsley

Instructions:

1. Preheat the oven to 375 degrees. Line a rimmed baking pan with a silicone mat or parchment paper.
2. Scrape out the seeds and fibers from the squash, then cut the squash into 1½-inch dice. Evenly spread the diced squash in a single layer on the prepared baking pan. Sprinkle with the onion powder and paprika; then roast in the oven for about 45 minutes, or until just tender but not completely soft. (You should be able to pierce through a piece of squash with a knife and get a little resistance.) Set aside.
3. Heat the Light Vegetable Broth in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes. Add the garlic, bell pepper, and chile and continue to cook until the vegetables are tender, about 5 minutes longer. Stir in the tomatoes with their liquid, pinto beans, corn, cumin, chili powder, and oregano. Season with Super-Charged Spice Blend and ground black pepper to taste. Add the roasted squash and bring to a simmer. Cover and simmer gently until all the vegetables are tender and the flavors have developed, about 20 minutes. The stew should be thick, but if it thickens too much, add a little more broth. Just before serving, stir in the cilantro. Taste and adjust the seasonings, if needed. Serve hot.

Makes: 6 servings

Super-Charged Spice Blend

This flavorful spice blend adds a boost of nutrition and flavor to various dishes.

Ingredients:

• ¼ cup nutritional yeast
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon dried parsley
• 1 tablespoon dried basil
• 2 teaspoons ground thyme
• 2 teaspoons mustard powder
• 2 teaspoons paprika
• 2 teaspoons ground cumin
• 1 teaspoon ground black cumin (nigella seeds)
• 1 teaspoon ground ginger
• ½ teaspoon ground turmeric
• ½ teaspoon celery seeds
• ½ teaspoon ground black pepper

Instructions:

1. Combine all the ingredients in a spice grinder to mix well and pulverize the dried herbs.
2. Transfer the mixture to a shaker bottle with a tight-fitting lid. Store in a cool, dry place.

Makes: 2/3 cup

Light Vegetable Broth

This versatile broth serves as a base for soups, stews, and other dishes.

Ingredients:

• 1 red onion, coarsely chopped
• 2 carrots, cut into 1-inch pieces
• 2 celery ribs, coarsely chopped
• 3 garlic cloves, crushed
• 2 Roma tomatoes, cored and halved
• 2 dried shiitake mushrooms
• ½ cup fresh, coarsely chopped parsley
• 2 bay leaves
• ½ teaspoon ground black pepper
• 2 tablespoons white miso paste
• Dr. Greger’s Special Spice Blend (see recipe)

Instructions:

1. In a large pot, heat 1 cup of water over medium heat. Add the onion, carrot, celery, and garlic and cook for 5 minutes. Stir in the tomatoes, mushrooms, parsley, bay leaves, and black pepper. Add 7 cups of water and bring to a boil. Lower the heat to low and simmer for 1½ hours.
2. Remove from the heat, let cool slightly; then remove and discard the kombu if used. Transfer the broth to a high-powered blender and blend until smooth. Strain the blended broth through a fine-mesh sieve back into the pot or a large bowl, pressing the vegetables against the sieve to release their juices. Ladle about ⅓ cup of the broth into a small bowl or cup. Add the miso paste and Dr. Greger’s Special Spice Blend to taste and stir well before incorporating back into the broth.
3. Let the broth cool to room temperature before dividing into containers with tight-sealing lids and storing in the refrigerator or freezer. Properly stored, the broth will keep for up to 5 days in the refrigerator or up to 3 months in the freezer.

Makes: 6 cups

Read also: The ultimate guide to keto stews

Dr. Greger's Special Spice Blend

This unique spice blend adds depth and complexity to the Light Vegetable Broth.

Ingredients:

• 2 tablespoons nutritional yeast
• 1 tablespoon onion powder
• 1 tablespoon dried parsley
• 1 tablespoon dried basil
• 2 teaspoons ground thyme
• 2 teaspoons garlic powder
• 2 teaspoons paprika
• 1/2 teaspoon ground tumeric
• 1/2 teaspoon celery seeds

Instructions:

1. Combine all the ingredients in a spice grinder to mix well and pulverize the dried herbs.
2. Transfer the mixture to a shaker bottle with a tight-fitting lid. Store in a cool, dry place.

Makes: 1/2 cup

Vegetable Paella with Golden Barley

This vibrant paella features barley, vegetables, and spices for a satisfying and flavorful dish.

Ingredients:

• 3¼ cups Light Vegetable Broth (see recipe)
• 1 yellow onion, chopped
• 4 garlic cloves, finely chopped
• 1 red bell pepper, seeded and diced
• 1 yellow or green bell pepper, seeded and diced
• 1 (28-ounce) BPA-free can salt-free diced tomatoes, undrained
• 1 cup uncooked hulled barley, soaked overnight in water and then drained
• 1 teaspoon smoked paprika
• 1 teaspoon ground fennel
• 1 (½-inch) piece fresh turmeric, grated, or ½ teaspoon ground
• ½ teaspoon dried oregano
• ¼ teaspoon red pepper flakes, or to taste
• 1½ cups cooked or 1 (15-ounce) BPA-free can salt-free cannellini beans, drained and rinsed
• 1 (14-ounce) BPA-free can artichoke hearts, drained and quartered
• 1 cup green peas
• 3 tablespoons chopped fresh flat-leaf parsley
• 1 lemon, cut into wedges

Instructions:

1. Heat ¼ cup of the Light Vegetable Broth in a large saucepan or paella pan over medium heat. Add the onion and garlic and cook until just softened, about 4 minutes. Stir in the red and yellow or green bell peppers, tomatoes with their juices, barley, paprika, fennel, turmeric, oregano, and red pepper flakes. Stir in the remaining 3 cups of broth and bring to a boil. Lower the heat to a low simmer, cover, and cook until the barley is tender, 45 to 50 minutes.
2. Once the barley is tender, uncover, stir in the cannellini beans, artichoke hearts, and peas, and then cover and set aside for 10 minutes before serving. Taste and adjust the seasonings, if needed. Serve with lemon wedges.

Cheesy Broccoli Soup

This creamy and comforting soup is packed with nutrients and flavor.

Ingredients:

• 1/4 cup (60 ml) of water
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 celery stalks, chopped
• 6 cups Light Vegetable Broth (see recipe)
• 1 head of broccoli, cut into florets
• 1 (15-ounce) can cannellini beans, drained and rinsed
• 1/4 cup raw cashews
• 1 teaspoon turmeric powder
• 2 tablespoons nutritional yeast
• 1 tablespoon apple cider vinegar
• 1 teaspoon miso paste
• 1/4 teaspoon paprika
• Black pepper to taste

Instructions:

1. Heat ¼ cup (60 ml) of water in a large pot over medium heat. Add the onion, garlic, and celery and cook for 5 minutes.
2. Add 2 cups (⅓ of total amount) of the Light Vegetable Broth and bring to a boil. Transfer the soup mixture to a high-powered blender and blend until smooth.
3. Transfer the pureed soup mixture back to the pot. Add the remaining broth and bring to a boil. Add the broccoli and lower the heat to a simmer. Cook for 3 to 4 minutes, or until the broccoli is just softened.
4. In the same blender (no need to clean it), combine 2 tablespoons (30 ml) of water and the cannellini beans, cashews, turmeric, nutritional yeast, apple cider vinegar, miso paste, paprika, and black pepper to taste. Add 1 to 2 cups (240 - 480 ml) of soup mixture to thin the mixture, if necessary. Process until smooth.
5. Taste and adjust the seasonings, if needed, until you reach your desired cheesy taste.

Vegetable Pot Pie

This comforting pot pie is filled with a medley of vegetables and topped with a creamy sweet potato mash.

Read also: Recipes for Gestational Diabetes

Ingredients:

• 2 large sweet potatoes
• 1/4 teaspoon onion powder
• 1/4 teaspoon black pepper
• 1/4 cup water
• 1 onion, chopped
• 1 carrot, chopped
• 3 cloves garlic, minced
• 1 cup corn
• 1 cup peas
• 1 cup cooked lima beans
• 2 cups Light Vegetable Broth (see recipe)
• 1 cup sliced mushrooms
• 2 tablespoons nutritional yeast
• 1 tablespoon tomato paste
• 1 tablespoon miso paste
• 1 teaspoon thyme
• 1/2 cup cooked lentils

Instructions:

1. Place the sweet potatoes into a large pot with enough cold water to cover and bring to a boil. Cook for 15 to 20 minutes, or until fork-tender, then drain and return to the pot. Stir in the onion powder and black pepper and mash until smooth.
2. Heat ¼ cup of water in a large skillet over medium heat. Add the onion and carrot and cook until softened, about 7 minutes. Stir in the garlic and lower the heat to low. Stir in the corn, peas, and cooked lima beans. Cook until the vegetables are tender and any liquid is absorbed, 3-5 minutes.
3. Heat the Light Vegetable Broth in the same large skillet over medium heat. Add the mushrooms, nutritional yeast, tomato paste, miso paste, and thyme and cook, stirring, for 5 minutes, or until the mushrooms are soft.
4. Transfer the mushroom mixture to a blender or food processor, add the remaining ½ cup of lentils, and blend until smooth. If the gravy is too thick, blend in up to ½ cup of additional broth.
5. Pour the gravy over the vegetable mixture, stirring to combine. Spread the mashed sweet potatoes on top, smoothing to cover the surface.
6. Bake for about 30 minutes, or until the filling is bubbling.

Vegetable Lasagna

This hearty lasagna is packed with roasted vegetables and a creamy cauliflower sauce.

Ingredients:

• 1 head cauliflower, cut into florets
• 1 zucchini, sliced
• 1 eggplant, sliced
• 1 bell pepper, chopped
• 1 package lasagna noodles
• Marinara sauce
• Nutty Parm (see recipe from The How Not to Die Cookbook)
• Other ingredients from The How Not to Die Cookbook

Instructions:

1. Preheat the oven to 425ºF. Line two large baking sheets with silicone mats or parchment paper.
2. Arrange the cauliflower on one of the prepared baking sheets and the zucchini and eggplant on the other. Sprinkle the chopped bell pepper over the zucchini and eggplant.
3. Roast the vegetables until tender.
4. Transfer the roasted cauliflower to a food processor and pulse until it is finely chopped. Place the cauliflower in a large bowl and add the remaining ingredients, except the marinara sauce and Nutty Parm.
5. To assemble, spread a layer of marinara sauce on the bottom of a 9 × 13-inch baking dish. Top the sauce with a layer of noodles. Cover the noodles with half of the roasted vegetables, topped with half of the cauliflower mixture. Add another layer of noodles, topped with more sauce. Once again cover the noodles with roasted vegetables, and then the cauliflower mixture. Repeat this layering process, ending with a layer of noodles topped with sauce.
6. Sprinkle Nutty Parm on top. Cover and bake for 30 to 40 minutes, or until hot and bubbling.

Praise for Dr. Greger's Work

Dr. Greger's work has been praised by numerous experts in the field of nutrition and health. 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 Dr. Greger has mastered the knowledge base supporting a whole food plant-based diet like no one else.

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