MEASUREMENT GUIDE
ABBREVIATION KEY
| tsp | = | teaspoon |
| tbsp | = | tablespoon |
| dsp | = | dessert spoon |
U.S. STANDARD—U.K.
| ¼ tsp | = | ¼ tsp (scant) |
| ½ tsp | = | ½ tsp (scant) |
| ¾ tsp | = | ½ tsp (rounded) |
| 1 tsp | = | ¾ tsp (slightly rounded) |
| 1 tbsp | = | 2½ tsp |
| ¼ cup | = | ¼ cup minus 1 dsp |
 cup |
= | ¼ cup plus 1 tsp |
| ½ cup | = | cup plus 2 dsp |
 cup |
= | ½ cup plus 1 tbsp |
| ¾ cup | = | ½ cup plus 2 tbsp |
| 1 cup | = | ¾ cup plus 2 dsp |
DIETARY SYMBOLS
Through the use of the following symbols, each recipe in this cookbook shows which parts of the plant the dish incorporates. It’s important to consume a variety of the categories each day in order to obtain all the nutrients you need.
NUTRITIONAL VALUE
NUTRITIONAL VALUE
Here’s a look at some of the nutritional value of the eight categories (seven types of plant parts plus mushrooms):
| FRUITS | are packed with vitamin C and other phytochemicals. |
| GRAINS | abound in carbohydrates, fiber, minerals, and B vitamins. |
| LEAVES | are lush with antioxidant vitamins, fiber, and complex carbohydrates. |
| ROOTS | have lots of carbohydrates; some have carotenoids. |
| LEGUMES | are a hearty source of protein, fiber, and iron. |
| FLOWERS | are rich in antioxidants and phytochemicals. |
| NUTS | are loaded with omega-3 fats, vitamin E, and protein. |
| MUSHROOMS | offer a good supply of selenium and other antioxidants. |
To be consistent with the message in The China Study and especially its sequel, Whole, nutrient compositions are not presented with the recipes. Nutrient contents in different samples of the same food often are highly variable, leading consumers to be concerned with trivial and meaningless differences instead of the far more important health characteristics of food variety and wholesomeness.