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- Herausgeber: John Wiley & Sons
- Kategorie: Fachliteratur
- Sprache: Englisch
Live longer, live healthier, and feel amazing with a plant-based diet A plant-based diet has been proved to be a healthy and balanced alternative to diets that include meat. Even more importantly, it can be absolutely delicious and fun! In Plant-Based Diet Cookbook For Dummies you'll get all the recipes you need to guide you through a durable lifestyle change that will boost your energy, lower inflammation, encourage a healthy weight, and reduce your risk of disease. With over 100 foolproof and engaging recipes, this life-changing book will help you: * Get started from scratch with a plant-based diet that will save you money and time * Discover new recipes and grocery shopping techniques that keep your fridge stocked with healthy, delicious food * Learn how to navigate restaurants and social gatherings while maintaining your new lifestyle So, if you've been wondering if it's time to make a change to your diet and lifestyle, why not give the plant-based diet a try?
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Veröffentlichungsjahr: 2022
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Plant-Based Diet Cookbook For Dummies®
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Copyright © 2022 by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
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Library of Congress Control Number: 2021952569
ISBN 978-1-119-84634-5 (pbk); ISBN 978-1-119-84635-2 (ebk); ISBN 978-1-119-84639-0 (ebk)
Plant-Based Diet Cookbook For Dummies®
To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Plant-Based Diet Cookbook For Dummies Cheat Sheet” in the Search box.
Table of Contents
Cover
Title Page
Copyright
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part 1: Getting Started with a Plant-Based Diet
Chapter 1: What Is a Plant-Based Diet?
What Does Plant-Based Mean?
Getting to the Root of a Plant-Based Diet
Common Questions and Answers about a Plant-Based Diet
A Quick Guide to Making a Plant-Based Diet Part of Your Everyday Life
Chapter 2: Seeing the Benefits of a Plant-Based Diet
Eating According to a Plant-Based Food Guide
Feeling Good with Food
Becoming a Wellness Warrior
Chapter 3: The Macro and Micro Essentials of a Plant-Based Diet
Making the Most of Macronutrients
Meeting the Micronutrients
Chapter 4: Packing an Extra Punch with Power Foods
Enriching Your Diet with Super Nutrients
Celebrating Superfoods
Considering Sea Vegetables
Favoring Phytonutrients
Biting into Bioflavonoids
Acknowledging Antioxidants
Part 2: Converting Your Kitchen
Chapter 5: Taking the Plunge into a Plant-Based Diet
Transitioning to a Plant-Based Diet
You Can’t Do It Alone: Leaning on Others for Support
Overcoming Common Pitfalls
Chapter 6: Looking at What’s on Your Plate
Thinking about Your New Plate
Getting Organized
Modifying Your Favorite Recipes to Be Plant-Based
Chapter 7: Overhauling Your Kitchen Contents
Cleaning Out Your Kitchen
Stocking Your Plant-Based Kitchen
Finding Alternatives to Common Ingredients
Getting the Must-Have Equipment
Chapter 8: Being a Savvy Shopper
Conquering the Grocery Store
Shopping Off the Beaten Path
Organic and GMO: Figuring Out What It All Means to a Plant-Based Diet
Part 3: Plant-Based Recipes for Success
Chapter 9: Brilliant Breakfasts
Wakey, Wakey, No Eggs and Bakey
Easy to Make and Easy on the Go
Chapter 10: Soups and Salads
Making a Meal of Salads and Soups
Chapter 11: Lovable Lunches
Rethinking Handheld Lunches
Discovering the Joy of One-Pot Dishes
Chapter 12: Super Suppers
Rethinking What Your Dinner Plate Should Look Like
Chapter 13: Simple Sides
Adding Variety with Sumptuous Sides
Chapter 14: Appetizers and Snacks
Boosting Your Metabolism with Healthy Snacking
Choosing Sweet or Savory Snacking
Chapter 15: Sauces and Dressings
Seeing the Benefits of Whipping Up Your Own Sauces and Dressings
Fixing Unbalanced Flavors in Sauces
Chapter 16: Dreamy Desserts
Getting to Know Alternative Sweeteners
No Eggs, No Dairy, No Problem!
Part 4: Plant Based for All Stages of Life
Chapter 17: Navigating Restaurants and Special-Occasion Dining
The Ins and Outs of Dining Out: Being a Proactive Plant-Based Eater
Eating Delivery and Takeout, Veggie Style
Celebrating Holidays and Special Occasions
Showing People Just How Fun Veggie Dining Can Be
Chapter 18: Raising Children on a Plant-Based Diet
Nurturing a Plant-Based Baby
Navigating the Toddler Years
Raising Healthy Kids and Teens
Chapter 19: Getting Older, Getting Wiser about Your Plant-Based Diet
Knowing How Plants Contribute to a Longer Life
Ensuring That You’re Getting the Right Nutrients
Working with Prescriptions and Diet
Part 5: The Part of Tens
Chapter 20: Ten Foods That Are Surprisingly Not Plant Based
Bread
Veggie Burgers or Sausages
Worcestershire Sauce
Alcoholic Beverages
Noodles and Pasta
Dairy-Free Cheese
Granola
Boxed Cereal and Cereal Bars
Orange Juice
Veggie Soups and Curries
Chapter 21: Ten Plant-Based Foods That Boost Your Immunity
Garlic
Onions
Ginger
Cayenne
Squash
Almonds
Citrus Fruits
Green Tea
Miso Soup
Mushrooms
Chapter 22: Ten Bad Things about Eating Meat
Meat Production Wastes Natural Resources
Meat Isn’t as Rich in Nutrients as Plants
Animals Are Fed Poor-Quality Feed
Meat Is Acidic
Meat Is Loaded with Toxins
Meat Is High in Saturated Fat
Eating Meat Can Increase Your Risk for Cancer and Osteoporosis
Eating Meat Impacts Climate Change
Eating Meat Is Cruel
The Meat Industry Is Getting Worse
Appendix A: Metric Conversion Guide
Index
About the Authors
Advertisement Page
Supplemental Images
Connect with Dummies
End User License Agreement
List of Tables
Chapter 2
TABLE 2-1 Heart-Friendly Proteins, Grains, Nuts, and Seeds
TABLE 2-2 Heart-Friendly Vegetables
TABLE 2-3 Heart-Friendly Fruits
Chapter 3
TABLE 3-1 Ancient Grains
TABLE 3-2 Pseudo-Grains
Chapter 6
TABLE 6-1 Comparison of 200 Calories in Plant-Based Food versus Junk Food
TABLE 6-2 Protein-Filled Meal Plan
TABLE 6-3 Energy-Boosting Meal Plan
Chapter 14
TABLE 14-1 Healthy Snack Options
Chapter 16
TABLE 16-1 Which Sweeteners to Use
Chapter 19
TABLE 19-1 Natural Treatment Alternatives for Common Ailments
List of Illustrations
Chapter 4
FIGURE 4-1: Keeping a few different sea veggies on hand at all times makes it e...
Chapter 6
FIGURE 6-1: It’s all about the right proportions!
Chapter 14
FIGURE 14-1: Pitting and extracting the meat from an avocado.
Chapter 15
FIGURE 15-1: Knowing how to dice an onion comes in handy.
Guide
Cover
Title Page
Copyright
Table of Contents
Begin Reading
Appendix A: Metric Conversion Guide
Index
About the Authors
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Introduction
You’re intrigued about plant-based eating. You’ve been hearing about it, and you may be wondering, “How is this different from vegetarianism or veganism? Is this something I can do? How do I do it?” Maybe you’ve been thinking about how it can benefit your health. This book gives you the road map for a plant-based way of living.
Don’t fret and think you have to immediately give up everything you’re eating. This book uses a step-by-step approach to transitioning to a plant-based diet by gradually adding more veggies into your diet — not suddenly taking away everything you eat now. That doesn’t sound all that bad, does it?
Maybe you’re already mostly plant-based, but you’re running out of ideas or you don’t have the resources, tools, and concepts you need to keep going. Maybe you’re feeling undernourished. Whatever your reason for reading this book, we promise that you’ll get countless ideas on how to get to know your fruits, veggies, whole grains, beans, nuts, and seeds a whole lot better. These foods will become your friends, not your enemies.
These foods help you succeed at any stage or age in life. Whether you’re looking to stay healthy and prevent disease, raising plant-based children, or wondering how to stay plant-based in your golden years, this book gives you a comprehensive look at these phases and provides guidance on how to master them by adopting the most nutritious way of eating.
One of the biggest challenges that people face when deciding to take up a plant-based diet is mental resistance. In fact, maybe you’re thinking that it’s too difficult or that it’s just another diet that won’t last or yield the results you’re looking for. Eating a plant-based diet isn’t a fad or something you do just to lose weight or gain short-term results. This book is about leading a more healthful lifestyle with plants as your fuel. At the end of the day, you need to eat, so let those meals and snacks work for you by providing you with the nutrition, health, and energy you need to live your best life.
We truly believe that with the knowledge found in this book, along with a keen interest in living healthfully, you can discover that eating a plant-based diet isn’t difficult and that anyone at any stage can implement a plant-based diet — even you!
About This Book
Part of leading a healthy life is setting general expectations about how you’re going to approach and achieve it. This book helps you do exactly that. It provides you with the what, when, where, why, and how to start eating more plant-based foods today.
Of course, as you immerse yourself in this world and learn the basics and beyond of eating plant-based foods, you’ll probably start to feel more confident. As you journey through these pages and learn about the ins and outs of eating this way, you’ll discover just how easy it is.
This book gives you tools, techniques, tips, and ideas on how to fill your plate every day with plant-based foods to reach your health goals. It gives you an idea of how a plant-based diet benefits your health and what it consists of. It breaks down how much of which foods to eat and where to get your protein. It even explains how to dine out and make healthy choices in unique situations like parties and special events.
The great thing about this book is that we let you know exactly what information is vital and what’s nonessential. We’ve packed the main body with all the stuff we think you really need to know, but you can skip things like sidebars (text in shaded boxes). To tell you the truth, you don’t have to read anything you don’t want to read, because this book is designed to make every section accessible, regardless of whether you read anything else.
We’ve also included lots of plant-based recipes that you can start incorporating into your diet as soon as you’re ready. Although we’ve categorized recipes as breakfasts, lunches, dinners, desserts, and so on, if you have a taste for something, pay no mind to the time of day — just eat it! We often eat dinner leftovers for breakfast and breakfast foods at dinnertime!
Within this book, you may note that some web addresses break across two lines of text. If you’re reading this book in print and want to visit one of these web pages, simply key in the web address exactly as it’s noted in the text, pretending the line break doesn’t exist. If you’re reading this as an e-book, you’ve got it easy — just click the web address to be taken directly to the web page.
Foolish Assumptions
We make a few assumptions in this book about you as a reader:
You know how to be resourceful to find new information about healthy eating.
You’re not afraid to try new plant-based foods.
You’re willing to increase your knowledge about nutrition.
You aren’t too afraid of what others think about your eating habits.
You’re eager to try new recipes.
You want to take control of your health and you’re looking for a new solution that’s based on lifestyle, not just diet.
Icons Used in This Book
Look for these familiar For Dummies icons to offer visual clues about the kinds of information you’re about to read.
The Tip icon indicates some quick, good advice that’s relevant to the topic at hand. Skimming these paragraphs gives you some seriously good information that can help you implement this new diet and make your life just a little easier.
When you change your diet and lifestyle, there’s a lot of information to retain. To make sure that you notice the big stuff, we call it out with the Remember icon. Consider these the “extra-important” paragraphs you want to remember.
Read these sections to avoid pitfalls and mistakes that could result in poor health or in ostracizing yourself or others. Figuring out how to eat well involves a lot of detective work to make sure you don’t get tricked by confusing labels and powerful marketing. When you see the Warning icon, it means there’s something that may lead you to veer off the plant-based path — or endanger your health.
Beyond the Book
In addition to the material in the print or e-book you’re reading right now, this product also comes with some access-anywhere goodies on the web. When you want some quick pointers about plant-based eating, simply go to www.dummies.com and type Plant-Based Cookbook For Dummies Cheat Sheet in the Search box. You’ll find a list of plant-based foods to keep on hand, suggestions for eating plant-based foods at each meal, and a pep talk about how to maintain your new lifestyle.
Where to Go from Here
Each chapter in this book is self-contained, meaning you don’t have to read one chapter to understand the next one.
We’ve organized this book so you can jump in wherever you want, so if you want to skip to the end and read the Part of Tens first, go right ahead. There you can find lots of good information presented in easy-to-digest nuggets.
Suppose you just want to find out about celebrating holidays while on a plant-based diet. If so, head to Chapter 17. Start with Chapter 3 if you want to learn about the macro and micro essential nutrients of a plant-based diet. If you want to cut right to the chase and try some new recipes, head to Chapters 9 through 16. If you’re totally new to a plant-based way of eating, start with Chapter 1.
The easiest way to use the book, though, is just to start turning pages and reading the content. Because the true value is in how you apply this information to real life, don’t be shy about making notes in the chapters, highlighting information, and putting flags on the pages.
Part 1
Getting Started with a Plant-Based Diet
IN THIS PART …
Discover what eating a plant-based diet means and how to start transforming your diet today.
Find out how eating a plant-based diet can help boost your energy and aid in the fight against diseases like cancer, diabetes, and heart disease.
Get familiar with the different nutrients in a plant-based diet, from protein, carbs, and fats to vitamins and minerals.
Check out the new foods you’ll add to your diet, including superfoods and sea vegetables.
Chapter 1
What Is a Plant-Based Diet?
IN THIS CHAPTER
Defining a plant-based diet
Getting familiar with the core of a plant-based diet
Answering common questions about a plant-based diet
Using simple ideas to start your plant-based diet today
The goal of a plant-based diet is to eat more plants. Sounds simple enough — or maybe it doesn’t. Eating nothing but plant-based foods is intimidating for a lot of people. Most people are comfortable with their current way of eating and are unsure about what to do with plants: Which ones should you eat and when? Can you get full on plants alone? All kinds of questions and concerns come up, and we address some of the common ones in this chapter.
In this chapter, we also give you an overview of life on a plant-based diet and outline what you will and won’t eat. We explain how eating this way can benefit so many aspects of your life — mainly your health. At the end of the day, it’s all about feeling better, looking better, and just being better, and this way of eating can help you do just that.
What Does Plant-Based Mean?
Eating a plant-based diet simply means the majority of your diet is made up of plants. No matter where you are or what you eat right now, you can eat more plants (everyone can). Of course, our goal and the goal of this book is to get you to eat predominantly (and, ideally, exclusively) plant-based all the time, but you’ll likely have a transitional phase, and it starts with eating more of the stuff that the earth has so deliciously and naturally provided.
We get to the “meat” of eating plant-based later in this chapter and explain what this really looks like on your plate on a day-to-day basis, but first we want to compare this approach to some other popular veggie-minded trends.
There are other diets that are similar to the plant-based diet, which focus on different food choices. That doesn’t mean you have to label yourself and stick with only one way of eating; these diets include different ways of eating and help you understand what kinds of food choices fall within a certain category. The following breakdown can help you understand how a plant-based diet fits into the bigger picture:
Plant-based:
A way of eating based on fruits, vegetables, grains, legumes, nuts, and seeds with few or no animal products. Ideally, a plant-based diet is a vegan diet with a bit of flexibility in the transitional phases, with the goal of becoming 100 percent plant-based over time.
Vegan:
A way of eating that doesn’t include anything that comes from an animal, be it fish, fowl, mammal, or insect. Vegans refrain from consuming not only animal meats but also any foods made by animals (such as dairy milk and honey). They also abstain from purchasing, wearing, or using animal products of any kind (for example, leather). Veganism is a lifestyle, not just a diet. The vegan way of eating includes the following subsets:
Fruitarian:
A vegan diet that consists mainly of fruit.
Raw vegan:
A vegan diet that is uncooked and often includes dehydrated foods.
Vegetarian:
A plant-based diet that may include animal products like dairy and eggs but doesn’t include animal meat. The vegetarian diet includes the following subsets:
Lacto-vegetarian:
A vegetarian diet that includes dairy products (for example, milk, cheese, butter, and yogurt) but not eggs.
Ovo-vegetarian:
A vegetarian diet that includes eggs but not dairy.
Lacto-ovo vegetarian:
A vegetarian diet that includes dairy and eggs.
Pescatarian:
A vegetarian diet that includes dairy, eggs, and fish.
Flexitarian:
A plant-based diet that includes the occasional consumption of meat or fish.
PLANT-BASED VERSUS WHOLE-FOODS PLANT-BASED
A plant-based diet tends to rely on minimally processed whole foods, but you can find plenty of prepackaged, processed vegan items that aren’t necessarily healthy but are technically made from plants and are, therefore, considered plant-based. Items like vegan burgers, vegan sausages, vegan cheese slices or shreds, vegan mayonnaise, vegan butter, and vegan ice cream can mimic the tastes and textures you’re familiar with. We don’t recommend relying on these foods for the majority of your meals, but they can make the transition to a plant-based diet easier and more convenient. In Part 3, we include a handful of recipes using these plant-based meat and dairy alternatives for those times when you’re craving those familiar flavors.
If you choose to follow a whole-foods plant-based diet, on the other hand, you won’t be indulging in any of those store-bought packaged items. Most people following a whole-foods plant-based diet don’t consume oils, refined flours (like all-purpose flour), or refined sugars (like white sugar). A whole-foods plant-based diet is one of the healthiest ways of eating, and we recommend sticking to it the majority of the time. But we don’t want you to stress about enjoying a store-bought vegan burger or indulging in a scoop of creamy vegan ice cream on occasion. Just don’t make a habit of it.
Getting to the Root of a Plant-Based Diet
A core group of foods makes up a plant-based diet. When you really understand these foods, you have a strong foundation that you can continuously build upon. You’ll find so many wonderful foods to explore and try, but in this section, we introduce you to the basics and tell you what foods to avoid.
What’s included
The big question is, “If I’m not eating anything from an animal, what is there to eat?” We begin this section by exploring the wonderful plants that we hope you get to know quite well on this journey. You’ll find all sorts of diverse foods to enjoy. If you’re new to this way of eating, prepare to be pleasantly surprised by what you find!
Valuable vegetables
You’ll discover a whole array of veggies that you’ll likely get to know quite well while eating plant-based. If you’re new to this diet, you’ll probably stick to tried-and-true, familiar veggies in the beginning because they’ll feel safe — and that’s okay! But over time, we encourage you to expand into new areas and pick up that funny-looking squash or try that wild, leafy bunch of something. You’ll find a vibrant world of valuable vegetables, but for now, here’s our starter kit:
Beets
Carrots
Herbs, including basil and parsley
Kale
Peppers
Spinach
Squash
Sweet potatoes
Fantastic fruits
Ahhh, the sweet juiciness of fresh fruit. We all love it! If you don’t, you need to get on this train, because fruits are delicious; sweet; full of fiber, color, and wonderful vitamins; and so, so good for you. Throughout this book, we encourage you to try new ones, but here are some of our top picks to start with:
Apples
Avocados
Bananas
Blueberries
Coconuts
Mangos
Pears
Pineapples
Raspberries
Strawberries
Wonderful whole grains
Consuming good-quality whole grains is a healthy part of a plant-based diet. Don’t worry — you can still have your breads and pastas, but whole is the key word here. You don’t want refined or processed — you want the real thing. When you buy these items, make sure the grain itself is the only ingredient. Although it’s possible to buy proper whole grains off the shelf in packaging, double-check the label to confirm that it is, indeed, a whole grain (and only a whole grain). Here are some of our favorites (more in Chapter 3):
Brown rice
Quinoa (technically a seed, but classified as a grain)
Rolled oats
Sprouted-grain spelt bread
Lovable legumes
Learning to love beans on a plant-based diet is key, because they’re a great source of sustenance, protein, and fuel. It may take you and your body a little while to get used to them, but soon enough, they’ll be your friends — especially when you discover how great it is to eat them in soups, salads, burgers, and more. Here are some of the best to start with:
Black beans
Chickpeas
Edamame
Kidney beans
Lentils
Split peas
Tempeh
Tofu
Notable nuts and seeds
Most people love a good handful of nuts! But the thing about eating them on a plant-based diet is making sure that they’re unsalted, unoiled, and raw. As long as you enjoy them in their natural state, feel free to eat them in moderation alongside your other wonderful plant-based foods. Here are the best ones to start with:
Almonds
Cashews
Chia seeds
Flaxseeds
Hempseeds
Pumpkin seeds
Sunflower seeds
Walnuts
Try munching on a few nuts or seeds straight up or adding them to salads or other recipes. And if you can’t decide which one you have a taste for, toss them all in a trail mix!
The extras
This group of foods isn’t really a category per se, but these foods are still part of a plant-based diet. This group includes such things as exotic superfoods, sea vegetables (see Chapter 4), condiments, and natural sweeteners. The following are some specific examples:
Cacao:
The pure form of chocolate.
Honey:
The raw stuff, not the kind in bear-shaped plastic bottles. If you’re a vegan, you’ll have to skip the honey.
Maple syrup:
Again, the real stuff — no pancake syrup here!
Nori:
A delicious and nutritious sea vegetable.
Nutritional yeast:
A deactivated yeast that has a savory, mildly nutty flavor. It’s an excellent source of vitamins, minerals, and high-quality plant protein.
Tamari:
A versatile fermented soy sauce.
What’s off limits
As you can imagine, all things that aren’t plants are off limits; however, as we mentioned earlier, you may need or want a transitional period during which you wean yourself off these foods one at a time until you can avoid all things from the animal world — including meat, poultry, fish, eggs, milk, and other dairy products.
Of course, this is the ideal — you have to find your own place on the spectrum of plant-based eating and do what works for you. Often, making something off limits just makes you want it more, so you have to strike a balance between being tough on yourself and being practical.
Common Questions and Answers about a Plant-Based Diet
As with anything new, considering a plant-based diet can bring up all sorts of questions and concerns. This book most likely addresses pretty much everything that has you worried. But to nip the fretting in the bud, here are five of the most common questions about a plant-based diet.
Can I get full eating only plants?
Absolutely! The wonderful thing about eating plants is that you’re eating lots of fiber, and fiber makes you full! Also, the more wholesome the plants are (in other words, not processed), the more nutrients you’re eating, which helps make you feel more satisfied. As the nutrients load your cells with vitamins and minerals, this helps make you feel pleasantly full, but not stuffed.
Also, the diversity of texture can help make you feel full. Because so many plant foods require you to chew more, you actually spend more time getting through the meal. So, a big bowl of salad with lots of stuff in it may not seem that heavy, but it can fill you up quite fast. We promise, after trying just a few recipes in this book, you’ll be quite full!
In the beginning, fiber will not be your friend. When you first introduce all the roughage, skins, seeds, and other textures of plants, your gut may have a not-so-fun time getting used to it all. Stick it out. You may feel gassy, bloated, or just “full” all the time, but your gut needs to get used to your increased fiber intake and figure out how to pass these new foods along. When it starts working properly, you’ll find that you depend on natural fiber from whole foods, not store-bought powders, to keep you going every day.
Because fiber draws water out of your body, drink lots of water when you eat fibrous foods to help it move through your body.
How will I get protein?
This is always the big question. Well, we have a big answer: from so many different places! A plant-based diet has so much protein, you may not even believe it. Although it may not seem like the grams of protein add up to the amount of protein you find in meat, what you soon realize is that it’s not about the quantity but the quality. The standard American diet often provides too much protein, which can contribute to many chronic illnesses. Plant-based protein sources like legumes, nuts, seeds, quinoa, tempeh, avocado, and green leafy veggies all have their own breakdown of amino acids, which build up inside your body to make a complete protein. The best part is, they absorb into your body much better than animal-based protein. You won’t feel that same heaviness eating plant-based protein.
What about calcium?
What about calcium, you ask? Well, did you know that plant-based foods like sesame seeds, hempseeds, bok choy, carob, and figs are extremely rich in calcium? Almost more so than a glass of dairy milk. We know this may be hard to wrap your head around, but it’s actually proven in most cultures that the less dairy is consumed, the more calcium is absorbed by the body.
Oxalates in some foods can bind to minerals like calcium in the gut and decrease their absorption. This can also lead to a possible increased risk of kidney stones. If you have a history of kidney stones, speak with your doctor about whether a low-oxalate diet is necessary. However, most healthy individuals can consume oxalate-rich foods without issue, and, in fact, avoiding them means you could be missing out on many of their health benefits.
So, fret not — just because you have “grown-ups” thinking you need a glass of milk to get your daily dose of calcium, that doesn’t mean the so-called experts are right. Turns out, you can eat almonds, seeds, and greens and get the same amount of calcium in your body. You won’t feel bloated, either, because these sources of calcium are loaded with vitamins and minerals, making the nutrients much easier to absorb.
How do I get iron? Won’t I become anemic?
Iron is definitely an area of concern for anyone not eating meat, so you need to be a bit more cautious to make sure you’re consuming enough plant-based sources of iron, such as the following:
Dark leafy greens
Dried fruit
Legumes
Nuts
Seaweeds
Seeds
If you still feel like you aren’t getting enough, you may want to consider taking a good-quality, plant-based iron supplement — even just for a short period of time to boost your stores. It’s a good idea to have your iron levels checked regularly by your doctor to make sure they’re where they need to be.
Many people — even athletes — survive and even thrive without meat!
Does eating a plant-based diet help people lose weight?
We’re adamant that people should never choose to eat a specific way solely for weight loss. This can lead to calorie restricting, which can deprive your body of essential nutrients and slow down your metabolism.
The good news is that by following a whole-food plant-based, healthy lifestyle, you’re more likely to feel great and lose weight naturally. When you focus on eating well-balanced and nutrient-dense meals for fuel, your body isn’t deprived, and it starts to function efficiently. Deprivation is not an option.
A Quick Guide to Making a Plant-Based Diet Part of Your Everyday Life
You can start with simple ways to make the transition to eating plant-based foods. Here are a few suggestions to help you get started today:
Replace one to three meals a week with plant-based ones.
Use some of the recipes in this book (flip to
Part 3
) or search for others that appeal to your palate.
Include healthy meat alternatives in place of meat in your meals.
Try beans, legumes, nuts, and fermented soy.
Choose healthy alternatives to dairy.
For example, instead of dairy milk, try rice milk, almond milk, or hempseed milk; instead of cheese, try avocados and cashews.
Explore new vegetables.
Go beyond your usual suspects and experiment with new colors and different green leafy vegetables.
Have a smoothie for breakfast.
Swap out bacon and eggs for a nutritious blended fruit smoothie to get you going in the morning.
Pack power snacks.
Don’t lurk around the vending machines, which are filled with non-plant-based ingredients. Instead, bring trail mix (nuts, seeds, and dried fruit) to work, or keep a small container of it handy at all times.
Make a simple veggie dinner at least one night a week.
If you’re just getting started, change up at least one of your meat-centered meals to something plant-based yet familiar, like a vegetable stir-fry, hearty soup, or pasta.
FIVE CONVENIENT AND VERSATILE STORE-BOUGHT PROTEIN OPTIONS
As we mention earlier, store-bought packaged items should be used sparingly. Consider them a treat, not something to consume every day or even every week. Different brands have slightly different textures and tastes, so experiment to find which ones you like best. Here are some options to try:
Vegan ground “meat”: Use just as you would animal-based ground meat. Try our recipe for Vegan Sloppy Joes (see Chapter 12).Vegan burgers: These are ready to pan-fry or grill. Top them off with your favorite burger toppings, and you won’t know the difference. Try our recipe for Vegan Burgers with Apricot Jalapeño Jam (see Chapter 12).Vegan sausages: Italian, hot, brats, breakfast … there is no shortage of vegan sausages on the market today. Try our Vegan Sausage and Roasted Vegetables Sheet-Pan Meal (see Chapter 12).Vegan cheese slices: For those times when you just need something cheesy! Try our recipe for Pickled Onion Pesto Grilled Cheese (see Chapter 11).Vegan mayonnaise: Sometimes you just can’t beat the creamy, tangy flavor of mayo. Try our recipe for Coleslaw Pasta Salad (see Chapter 10).Chapter 2
Seeing the Benefits of a Plant-Based Diet
IN THIS CHAPTER
Getting an overview of a plant-based food guide
Managing weight, staying energized, and sleeping well on a plant-based diet
Preventing and treating diseases with plant-based foods
The plant-based diet isn’t just about food — it’s a framework for your well-being. Think of it as preventive health care. The money and time you invest now to better yourself through your diet pays off in leaps and bounds both sooner and later. How? So glad you asked. This chapter outlines the benefits of following a plant-based diet, from getting a better night’s sleep to managing your weight management and fighting disease. When you opt to transition to a plant-based diet, you make not only a positive lifestyle choice but also a smart health choice.
Eating According to a Plant-Based Food Guide
We’ve all seen some version of a food guide — a graphic representation of food categories divided into segments. The more space a food group takes up, the more of it we’re supposed to eat in order to maintain a healthy diet. Many traditional food guides include meat or protein, fruit, vegetable, grain, and dairy categories. Vegetarian food guides are also available to help guide your dietary choices.
This way of grouping foods to provide a one-size-fits-all way of eating is not necessarily ideal for or relevant to everyone. Our goal is to encourage you to take all food guides in stride. How much you eat and what you choose to eat need to apply directly to you and your lifestyle, activity level, and health concerns.
The guidelines in this book follow a plant-based food guide. The plan can be adjusted in cases of disease or food sensitivities, but for the most part this is an excellent foundation for superior health. Here’s how this breakdown looks on a daily basis:
Fruits and vegetables
These should make up most of your overall food intake, approximately 40 percent to 60 percent, with an emphasis on leafy green veggies.
Include at least five servings of vegetables, focusing on a mixture of leafy greens and cruciferous vegetables and starchy, colorful veggies, such as beets, carrots, or sweet potatoes.
Focus on fresh vegetables first, but frozen vegetables are also healthy and can be convenient in a pinch.
Many frozen vegetables are even more nutritious than fresh vegetables because they’re frozen at their peak ripeness, which means they maintain their nutrients.
Include sea vegetables, such as arame, dulse, and nori (see
Chapter 4
for more information on sea vegetables).
Have at least one to two servings of fresh fruit, preferably in season and organic.
Whole grains
Eat two to five servings.
Focus on whole grains, such as brown rice, buckwheat, millet, quinoa, and rolled oats.
Choose alternatives to whole wheat (such as barley, kamut, oats, spelt, and rye) when you can for variety.
Choose sprouted-grain products as often as you can.
Legumes
Have two to three servings.
Choose from beans, lentils, tempeh, and tofu.
Protein supplements aren’t usually necessary to get enough protein on a plant-based diet because plant protein is abundant from many sources, such as fruits, nuts, seeds, vegetables, and whole grains. So, be careful not to consume too much protein. Focus on the quality of the protein you get, not the quantity.
Fats and oils
Eat two to three servings of healthy fats per day, depending on your calorie goals.
Eat one serving (approximately ½ cup) of nuts or seeds.
Have 1 to 2 tablespoons of nut or seed butters.
Enjoy one or more servings of whole fatty fruits, such as avocados, coconuts, and olives. This can be in the form of ¼ avocado, ¼ to ½ cup fresh coconut meat, or four olives.
Use 1 tablespoon of oil for cooking or in salads. Chia seed, coconut, flaxseed, grapeseed, hempseed, and olive oil work great for salads. Don’t cook with chia seed, flaxseed, or hempseed oil, though — these oils should be used only with foods that don’t require heating.
If your goal is weight loss, be mindful of the caloric density of oils. You may choose not to use these at all.
These are just general guidelines and suggestions to help get you started with your new plant-based lifestyle. As you become accustomed to these guidelines, adapt them to what works best for you.
We don’t get too caught up in exact amounts or measurements of food or servings. We believe that as long as you’re eating a well-rounded and balanced diet, your body will get what it needs. It’s important to follow some general guidelines to get started, but in time you’ll start to trust yourself because your body knows best.
Feeling Good with Food
Although it sounds simple, feeling good is really important. When you don’t feel good, all other aspects of your life get out of balance — you can’t be your optimal self, either personally or professionally. Luckily, you have an ace up your sleeve: proper nutrition. You have control over your diet every day, and you can choose what goes into your mouth. Choosing a plant-based diet can be extremely powerful in your quest to stay healthy. You may find that after you make the switch to this diet, you’ll start to feel better, lose weight, have more energy, and sleep better. The following sections detail these benefits of a plant-based diet.
Managing your weight
Changing over from animal foods to plant foods means you consume far less saturated fat and fewer dense, low-nutrient calories that can lead to weight gain. The calories and nutrients that come from plant-based foods do so much more for you in terms of helping with metabolism and many functions in the body. By eating more fiber and nutrient-dense foods, you generally don’t eat as much in one sitting. This may encourage you to eat more frequent meals, which is incredible for weight loss. Meat and dairy products are heavy and filled with saturated fat, and they pack on the calories. A plant-based diet is lean and efficient, preventing you from taking in food that just turns into fat.
People sometimes get hung up on the fact that following a plant-based diet means consuming more carbohydrates. That may be true, but it doesn’t necessarily mean you’ll gain weight. The key is to choose carbs that are high in fiber and have lots of other nutrients. Your body will digest them well and use them for energy. You gain weight from carbs when you eat beyond your needs or you eat simple carbohydrates, like refined sugar and refined grains.
When eating a plant-based diet, be sure to choose complex carbs (such as apples, quinoa, rolled oats, and sweet potatoes) that are rich in vitamins, minerals, and protein, and enjoy them in moderation. Stay away from simple carbs (such as sugars, as well as breads and pastas made with refined grains). If you follow those general guidelines, you can still reach your weight goals.
Having energy and vitality
Within days of consuming more green leafy veggies and fruits, you’ll feel more energized. This is a result of the water content of these foods, which hydrates your body, providing your cells with more oxygen (as compared to meat), and it’s also because of the life force running through these foods. They’re filled with vitamins and minerals that go directly into your blood system, helping your body detoxify and rejuvenate itself. Heavy animal-based foods, such as meat and dairy, can weigh you down, decrease your energy, and make you tired. Plant-based foods are lighter and better for digestion.
Getting better sleep
When you eat better, you sleep better. We know this sounds too simple to be true, but it is. Consider this: When you nourish your body during the day with regular plant-based meals, you may find, in time, that the quality of your sleep is better. Many plant foods, such as green leafy vegetables, which are rich in magnesium and calcium, can help the body relax for a peaceful sleep. Other plant foods, such as whole grains, which are full of fiber, help the body produce serotonin, which has a calming effect. Eating a plant-based diet doesn’t necessarily mean you get more sleep — just better sleep. In fact, you may find that you need less sleep.
In addition to increased energy, better sleep can lead to a decreased risk of cardiovascular disease as well.
If you have problems sleeping, try having a banana, some oatmeal, or some almond butter on toast. These foods tend to help the body and the nervous system relax at night by causing the body to release the hormones required for a restful sleep. You can also try drinking herbal tea, such as chamomile, kava root, or valerian root, because it has a sedative effect on the body and can aid in falling asleep.
Becoming a Wellness Warrior
By committing to a plant-based diet, you become a warrior of your own wellness. A plant-based diet may help to prevent many diseases. Common diseases like cancer, diabetes, heart disease, and osteoporosis have all been known to be lessened or even reversed with a high-quality plant-based diet that is rich in fiber, phytonutrients, and protein.
The following sections explain how to prevent, minimize, or eliminate certain health conditions by following a plant-based diet. However, be sure to talk to your doctor or health-care practitioner before making any significant dietary changes.
Cancer
Plant-based diets are effective against cancer because they’re jam-packed with phytonutrients — the chemicals in plants that help prevent disease and infection. The more phytonutrients you eat, the better you feel, and the more you help yourself beat the odds of cancer.
If you want to prevent or fight cancer, focus on a diet that is rich in
Colorful fruits and vegetables,
such as blueberries, cucumbers, grapes, mangos, squash, and tomatoes
Green leafy vegetables,
such as bok choy, collards, kale, and Swiss chard
Whole grains,
such as amaranth, brown rice, millet, and quinoa
Legumes,
such as lentils, mung beans, and split peas
A variety of healthy nuts and seeds,
such as almonds, pumpkin seeds, and sunflower seeds
Diabetes
Diabetes is becoming one of the leading diseases and causes of death in North America. With fast food, sugary snacks, and soda pop at our fingertips, it’s no wonder that this blood sugar disorder has become so prevalent. Before you inject yourself with insulin or go on medication, understand that a plant-based diet has been known to dramatically shift and even reverse type 2 diabetes. For the most part, people living with type 2 diabetes can control their disorder through their food choices.
Those living with type 1 diabetes will never eliminate their need for insulin. However, by adopting a plant-based lifestyle, they may be able to keep their insulin doses to a minimum and reduce the risk of complications.
Type 2 diabetes occurs when the pancreas doesn’t produce enough insulin or the body doesn’t properly use the insulin it makes. As a result, glucose (sugar) builds up in the blood instead of being used for energy.
Here’s a quick rundown of plant-based foods that have special properties for maintaining a healthy blood sugar level:
Avocado
contains a sugar that depresses insulin production, which makes it an excellent choice for people with hypoglycemia (low blood sugar). Try adding some slices of avocado to a piece of toast, blend it into a smoothie, or toss it in a salad. Guacamole is delicious, too (see
Chapter 14
for a great recipe). Ideally eat ¼ of an avocado several times per week.
Soybeans and other legumes,
such as black-eyed peas, chickpeas, kidney beans, lentils, and lima beans, slow the rate of absorption of carbohydrates into the bloodstream because of their high protein and fiber content. Ultimately, this can reduce spikes in blood sugar. Try making a dip with different kinds of beans or tossing them into a salad. They even make great veggie burgers (see the recipe in
Chapter 12
). Eat at least ½ to 1 cup of legumes a day.
Other blood-sugar-controlling foods
include berries (especially blueberries), celery, chia seeds, cucumbers, green leafy vegetables, ground flaxseeds, lemons, oat bran, parsley, psyllium, radishes, sauerkraut, sprouts, squash, string beans, sunflower seeds, and watercress. Many of these items can be combined into a smoothie, breakfast cereal, or colorful salad or grain dish.
Beyond knowing what foods are good to eat, knowing how and when to eat them can be vital in keeping your diabetes in check. Here are some additional tips for naturally regulating your blood sugar levels with plants:
Eat a balanced plant-based breakfast every day.
It helps kick your metabolism into gear, which is needed for proper sugar and insulin processing.
Don’t go more than two hours without food.
Eat six to eight small meals throughout the day. Even eating a small snack before bed may help. Eating more frequently helps keep blood sugar levels in balance. You don’t want to consume large, heavy meals because they can be hard for the body to digest. Plus, excess food means excess calories, which can increase blood sugar levels in the body and cause weight gain.
Eat a diet high in fiber
. Fiber doesn’t raise blood sugar levels, and it helps with digestion and elimination. Choose whole grains and legumes, and include large amounts of vegetables, especially dark leafy greens, green beans, squash, sweet potatoes, tofu, and whole fresh fruits.
Use natural low-glycemic sweeteners, such as stevia or monk fruit — but only infrequently and in very small amounts.
These sweeteners have a low impact on blood sugar levels and don’t cause them to spike as much as white sugar, which should be avoided completely.
Stay away from highly fatty and fried foods.
They typically contain excess processed oils, which are highly inflammatory, increase caloric intake, and can inhibit proper functioning of insulin and glucose regulation. Instead, choose healthy fats, oils (avocado, coconut oil, olive oil, or other cold-pressed natural oils), raw nuts, and seeds.
Skip alcohol, processed foods, saturated fats, soft drinks, table salt, white flour, white sugar, and foods with artificial colors and preservatives.
These foods are extremely refined and have little to no nutritional value. They can contribute not only to an increase in sugar intake but also to weight gain because these are all forms of empty calories. People with diabetes should focus on foods that are rich in vitamins, minerals, and nutrients and are beneficial to their blood sugar levels and overall well-being.
Gastrointestinal illnesses
Plant-based eating can help with a wide variety of gastrointestinal conditions. A diet high in fiber, vitamins, and minerals can help prevent the onset and progression of these common diseases.
Acid reflux:
In this condition, some of the acid content of the stomach flows up into the esophagus. Eating more plants reduces acid levels by decreasing or eliminating animal protein (which is more difficult to digest) from the diet. A plant-based diet also improves elimination of waste from the body by increasing fiber intake and removing foods that may cause an increase in acid levels in the stomach. The more veggies in your diet, the less inflammation of the upper digestive tract you get because plants (especially green ones) neutralize acid levels.
Celiac disease:
Celiac disease is an autoimmune disorder of the small intestine that occurs in genetically predisposed people of all ages. It’s associated with pain and discomfort in the digestive tract. Consuming plants and gluten-free grains can help someone with celiac disease prevent flare-ups, discomfort, and bloating. When you eliminate gluten from your diet, it’s essential to find substitutes and alternative grains that are healing. Eliminating milk products and meat — which are inflammatory — is also critical for intestinal healing. Plant foods are also rich in enzymes that aid digestion — an extra bonus for people with celiac disease.
Irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD):
IBS is characterized by chronic abdominal pain, discomfort, bloating, and alteration of bowel habits. IBD is a group of inflammatory conditions of the colon and small intestine. Plant-based eating can be healing to the bowels. It can help stabilize blood sugar, thus promoting stable insulin levels and lowering inflammation. It allows for a more balanced intake of essential fatty acids (more omega-3s and omega-9s than omega-6s), which decreases inflammation in the body. Increased fiber in a plant-based diet improves elimination of wastes from the body, which promotes the flushing of harmful toxins. Plant-based eating is often alkalinizing (as opposed to dairy, grains, meats, and sugar, which are acid-forming), which also helps lower inflammation and creates an environment in which harmful bacteria starve and beneficial bacteria thrive.
Heart disease and high blood pressure
When it comes to heart health, a plant-based diet is really the only way to go. Animal-based foods contain fat and cholesterol that build up in arteries, causing high blood pressure. Worse, you need to avoid them if you’re at risk for or have heart disease. Luckily, plenty of plant-based foods can provide your heart with maximum nutrition. These foods are all from whole sources. A diet rich in these foods not only helps your heart but also promotes an overall state of optimal health and well-being. Tables 2-1, 2-2, and 2-3 outline foods that are especially beneficial for your heart.
TABLE 2-1 Heart-Friendly Proteins, Grains, Nuts, and Seeds
Food
Vitamins and Minerals
Ways to Enjoy
Almonds
Fiber, heart-favorable mono- and polyunsaturated fats, magnesium, omega-3 fatty acids, phytosterols, and vitamin E
Mix a few raw organic almonds into coconut milk yogurt, trail mix, or fruit salads.
Black beans or kidney beans
B-complex vitamins, calcium, folate, magnesium, niacin, omega-3 fatty acids, and soluble fiber
Stir some beans into your next soup or salad.
Brown rice and quinoa
B-complex vitamins, fiber, magnesium, and niacin
Cook up a pot and make pilafs or soups, or top with a colorful vegetable stir-fry.
Flaxseeds (ground)
Fiber, omega-3 fatty acids, and phytoestrogens
Hide ground flaxseeds in all sorts of foods — coconut yogurt parfaits, cereal, homemade muffins, or cookies.
Oats
Calcium, folate, magnesium, niacin, omega-3 fatty acids, potassium, and soluble fiber
Top hot oatmeal with fresh berries for a heart-healthy breakfast. Oatmeal and raisin cookies also make a hearty treat.
Pumpkin seeds
B-complex vitamins, calcium, iron, omega-3 fatty acids, phosphorus, protein, vitamin A, and zinc
Eat them raw in trail mixes, salads, and granola, or toast them lightly for an extra boost of flavor.
Tofu and tempeh
Calcium, folate, niacin, magnesium, and potassium
Thinly slice firm tofu or tempeh and marinate for several hours before baking, grilling, or stir-frying.
Walnuts
Fiber, folate, heart-favorable mono- and polyunsaturated fats, magnesium, omega-3 fatty acids, phytosterols, and vitamin E
Add them to salads, pastas, cookies, muffins, and pancakes for a flavorful crunch.
TABLE 2-2 Heart-Friendly Vegetables
Food
Vitamins and Minerals
Ways to Enjoy
Acorn squash
B-complex vitamins, beta-carotene, calcium, fiber, folate, lutein, magnesium, potassium, and vitamin C
Serve with sautéed spinach, pine nuts, or raisins.
Asparagus
B-complex vitamins, beta-carotene, and folate, and lutein
Grill or roast, then dress with lemon.
Beets
B-complex vitamins, calcium, iron, magnesium, phosphorous, and vitamins A and C
Shred some raw into salad or roast and cut into slices.
Broccoli
Beta-carotene, calcium, fiber, folate, potassium, and vitamins C and E
Chop fresh broccoli and add it to soup or dip into hummus.
Carrots
Alpha-carotene and fiber
Cut into snack-size pieces to munch on. Use in recipes such as stir-fries, salads, and soups, or sneak shredded carrots into spaghetti sauce or muffin batter.
Red bell peppers
B-complex vitamins, beta-carotene, lutein, fiber, folate, and potassium
Grill or oven-roast until tender. Delicious in wraps, salads, and sandwiches.
Spinach
B-complex vitamins, calcium, fiber, folate, lutein, magnesium, and potassium
Choose spinach over lettuce for nutrient-packed salads and sandwiches. Tastes great when added to cooked dishes.
Sweet potato or butternut squash
Beta-carotene; fiber; and vitamins A, C, and E
Steam in a steamer basket, bake, roast in oven, or boil in a pot of soup.
Tomatoes
Alpha-carotene, beta-carotene, fiber, folate, lutein, lycopene, potassium, and vitamin C
Try fresh tomatoes on sandwiches, salads, pastas, and pizzas.
TABLE 2-3 Heart-Friendly Fruits
Food
Vitamins and Minerals
Ways to Enjoy
Blackberries, blueberries, cranberries, raspberries, and strawberries
Anthocyanin, beta-carotene, calcium, ellagic acid, fiber, folate, lutein, magnesium, potassium, and vitamin C
Add to trail mixes, muffins, and salads.
Cantaloupe
