Made with quinoa, black beans, and mangos, Ensalada Azteca from The China Study Cookbook by LeAnne Campbell is a terrific meal for summertime potlucks and parties!
The China Study
I’m sure most people in the vegan community are familiar with The China Study, even if they haven’t read it. It details the research of T. Colin Campbell, in which he discovered that a whole foods, plant-based diet is the best way to stop widespread growth of obesity, diabetes, heart disease, and cancer. It sounds great in theory, but some can find it difficult to adhere to without help. Thankfully The China Study Cookbook offers that assistance!
The China Study Cookbook
The China Study Cookbook was written by T. Colin Campbell’s daughter LeAnne Campbell. She was in high school when her father began changing the family’s diet due to his scientific findings. LeAnne loved her mother’s cooking, but like many teenagers, she began eating Standard American Diet fare while in college. It wasn’t until after she served for the Peace Corps in the Dominican Republic after graduating that she decided to go vegan for both health and ethical reasons, and the decision stuck.
To help those who are new to a plant-based lifestyle, LeAnne offers a wide range of help, including tips on transitioning your diet, how to raise children on a plant-based diet, and how to safely prepare and store food. She also includes a few handy lists, such as vegan substitutions for common animal-based ingredients and kitchen tools that are helpful to have on hand.
The recipes in The China Study Cookbook range for breakfast and lunch dishes to dinner, dessert, and snacks. They all feature healthy, whole foods, and they’re made with ingredients that are pretty easy to find at any grocery store. The dishes make it easy for newbies, as many of them are veganized versions of classic dishes. You’ll find recipes for Sweet Potato Enchiladas, Eggplant “Parmesan,” Apple Pie Pancakes, and Chocolate Brownie Birthday Cake.
The Campbells believe that nutrition should come from food, not supplements (and I agree with them!), and they advocate for a diet that consists of a wide variety of ingredients. Those ingredients include an abundance of vegetables, of course, as well as grains, beans, nuts and fruits—all of which have a starring roll in LeAnne’s recipes. All of the recipes are oil-free and use minimal salt and sweeteners.
Revised and Expanded Edition
This is a revised and expanded edition of LeAnne’s The China Study Cookbook from 2013. I have a copy of the older edition as well, so I compared the two to see what changes have been made. Not only have 75 new recipes been added, but there’s also mouth-watering new photography.
Chapters in The China Study Cookbook include:
- Breads and Muffins
- Breakfast Dishes
- Appetizers and Salads
- Soups
- Sandwiches and Wraps
- Entrées
- Sides
- Desserts
If you’re trying to eat healthier or are just in need of a few more plant-based recipes for your repertoire, The China Study Cookbook is for you!
- 2 (15-ounce) cans black beans, rinsed and drained
- 2 cups cooked quinoa or brown rice
- ½ cup finely chopped red onion
- 1 green bell pepper, seeded and diced
- 1 large tomato, diced
- 1 large avocado, pitted and diced
- 2 cups frozen corn, thawed
- ½ cup diced mango
- 1 jalapeno, minced
- ¾ cup chopped fresh cilantro
- 1 recipe Mango Azteca Dressing (see below)
- Salt, to taste
- Combine beans, quinoa, onion, bell pepper, tomato, avocado, corn, mango, jalapeno, and cilantro in a large salad bowl.
- Pour dressing over salad. Toss gently to mix. Season with salt.
- ⅓ cup unseasoned rice vinegar
- 2 tablespoons lime juice
- ½ cup diced mango
- ¼ cup agave
- ½ teaspoon grated fresh ginger
- Salt, to taste
- Add all ingredients to a food processor and process until smooth.
Cookbook review reprinted with permission from Dianne’s Vegan Kitchen
