This is the book I wish I had 13 years ago. I began my journey toward better health my freshman year of college. Let’s just say that moving from a farming community in Ohio where gathering produce for the next meal was the norm, to the endless options in college dining halls did not serve me well. Not only did I gain a significant amount of weight, but my relationship with food became rather complicated. A love-hate saga would be the best way to sum it up.
Rather clueless about nutrition, I searched online for ways to lose weight. As you can imagine, the recommendations were diverse and appeared unending. I may not have known much about nutrition then, but I wasn’t fooled by “get thin quick” recommendations. I knew that drinking a certain shake, significantly reducing calories, or eating a grapefruit before every meal wouldn’t serve me well in the long run. What made sense was to start eating more vegetables and fruits and less of the packaged stuff. So, that’s where I began!
As the weight started to come off and my energy increased, I began to fall in love with learning about all things related to nutrition and how the body functions. I entered undergrad as a Physical Therapy major, so I’ve always had a love for the workings of the human body.
Fast forward 13 years and here I am living my dream of aiding others in their journey toward a more plant-focused diet and joy-filled relationship with food. This is exactly what Lani Muelrath has been doing for decades – connecting others with whole foods, simple exercise, and reframing their mindsets toward what they eat. Lani’s journey has fueled the writing of her step-by-step guide for transitioning to a healthy lifestyle and achieving your ideal weight – The Plant-Based Journey.
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All the questions I had and recipes I hungered for are answered here! This book is a comprehensive, foolproof, and accessible 5 step guide for making your own transition to a more plant-focused diet. The steps include:
- Step 1: Awakening: Discover your “why” for eating plant-based
- Step 2: Scout: Assemble what you need for plant-based eating basics
- Step 3: Rookie: Increase the presence of plant foods on your plate with specific strategies and systems
- Step 4: Rockstar: Take your newfound plant-based eating success on the road and to social and family situations
- Step 5: Champion: Sharpen your skills for long-term plant-based living success
The accessibility of this guide allows you to jump in where you are (though I recommend reading it from cover-to-cover!).
Do you already eat vegetables and fruits every day, but want to take it up a notch? This is for you!
Do you have a plant loaded plate at most meals, but have questions and want to explore new recipes? Grab a copy!
Does the cashier at McDonald’s know you by name? Don’t be intimidated! Lani speaks with grace and will aid you in easing into whole foods joyfully.
To get you started, my friends at BenBella Books, have provided this fabulous recipe for pumpkin muffins found on page 189 of Lani’s book. I hope you enjoy not only this recipe, but the benefits that can be found in the bounty provided in nature every day!
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Pumpkin Muffins
This recipe is adapted from the Easy Pumpkin Muffins in The China Study Cookbook, by LeAnne Campbell. Just like LeAnne, I use whole foods for sweetening when I can, and I decided to make this recipe using date cream—with excellent results. Sweet, moist, and delicious, these don’t beg for even a hint of jam, though a dab of Sweet Bean Cream (page TK) is a perfect match—kind of like whipped cream on pumpkin pie.
Date Cream
- 10 pitted Medjool dates (about 1 cup)
- 1/2 cup water
Muffin Base
- 2 cups whole wheat pastry flour
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1 teaspoon cinnamon
- 1 teaspoon allspice
- 1/2 teaspoon ginger
- 1/2 teaspoon nutmeg
- 1/2 teaspoon salt
- 1/2 (16-ounce) can pumpkin puree (about 1 cup)
- 1/4 cup soured plant milk
- 1/3 cup applesauce
- 1/2 cup raisins
- 1/2 cup chopped walnuts (optional)
For the date cream:
- Cover the pitted dates generously with water and soak for a couple of hours or overnight. Drain, saving the water to use as part or all of the 1/2 cup of water in the recipe. Add the soaked dates and the water to a food processor or blender. Blend to a rich paste.
For the muffin base:
- Preheat the oven to 350 degrees.
- Line a 12-cup muffin pan with paper liners (or use a silicone pan).
- Mix together the dry ingredients in a large bowl.
- In a separate bowl, combine the wet ingredients, including the date cream. Add to the dry ingredients until just mixed.
- Fill the prepared muffin cups to the top and bake for 40–45 minutes, until the tops bounce back when lightly pressed. Muffins will be moist and flavorful.
- Remove from the oven and let stand for 1–2 minutes, then remove the muffins from the pan and serve as is, with Sweet Bean Cream (page 203), or with your favorite jam. Store in an airtight container.
Yield: About 10 muffins
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**To make this recipe gluten-free you could substitute the whole wheat flour for very finely ground oat flour, though the muffins may be more dense.