Plant Based Diet Recipes E-Book

Margaret Hooper

• Herausgeber: Books on Demand
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 53

Veröffentlichungsjahr: 2021

Beschreibung

Your Latin encoded text: You might have heard of the "The plant-based diet" but you're not sure what it means. A plant based diet in general is a lifestyle that focuses on the benefits of plants, specifically vegetables. Many people adopting this lifestyle believe that eating more plants will lead to improved health and well-being. With this in mind they eliminate or reduce all animal products (meat, poultry, eggs). They may also eliminate or reduce processed foods like sugar and refined white flour. They eat whole grains (like brown rice), beans and legumes (e.g., black beans), vegetables, fruits, seeds and nuts instead of these animal products and processed foods to get their protein intake from protein rich plant sources such as soy. Eating more plants is the key here. The plant-based diet is not a vegetarian diet. On the plant based diet plant foods are centered on the plate while less than 10% of the plate consists of meat or non-plant foods like dairy products and eggs. Vegetarian diets are very similar to this, except that they allow for animal products which may be used only as a condiment or smaller side dish. Following a vegetarian diet for example, eating one cow-milk yogurt would mean that you are no longer following a vegetarian diet but that you have reverted back to an omnivore or "all things" kind of diet. This book covers ? Breakfast recipes ? Lunch recipes ? Dinner recipes ? Snacks recipes ? Dessert recipes And much more People who follow a plant based diet avoid all animal products including meat, poultry, fish, dairy products and eggs. They also avoid any foods that are not plant-based (they may exclude refined white flour) as well as trans-fat and processed foods. The standard "vegetarian" is understood to be a vegan with an 'inclusive' addition (e.g., honey or animal products such as milk).

Leseprobe

TABLE OF CONTENTS

INTRODUCTION

BREAKFAST RECIPES

1. Chickpea Flour Frittata

2. Potato Pancakes

3. Chocolate Chip Pancakes

4. Turmeric Steel-Cut Oats

5. Vegetable Pancakes

6. Banana and Chia Pudding

7. Pumpkin Spice Oatmeal

8. Peanut Butter Bites

9. Maple and Cinnamon Overnight Oats

10. Beans on Toast

LUNCH

11. Eggplant and Olives Stew

12. Cauliflower and Artichokes Soup

13. Hot Cabbage Soup

14. Classic Black Beans Chili

15. Amazing Potato Dish

16. Sweet Potatoes and Lentils Delight

17. Mushroom Stew

18. Simple Tofu Dish

19. Special Jambalaya

20. Chinese Tofu and Veggies

DINNER

21. Spicy Grilled Tofu Steak

22. Piquillo Salsa Verde Steak

23. Butternut Squash Steak

24. Cauliflower Steak Kicking Corn

25. Pistachio Watermelon Steak

26. Tofu Seitan

27. Stuffed Zucchini

28. Roasted Butternut Squash with Chimichurri

29. Eggplant Pizza

30. Green Avocado Carbonara

SNACKS

31. Roasted Beetroot Noodles

32. Turnip Fries

33. Lime and Chili Carrots Noodles

34. Pesto Zucchini Noodles

35. Cabbage Slaw

36. Avocado Sandwich

37. Tacos

38. Cheese Cucumber Bites

39. Mango Sticky Rice

40. Green Chips

DESSERT RECIPES

41. Pumpkin Pie Squares

42. Apple Crisp

43. Secret Ingredient Chocolate Brownies

44. Chocolate Chip Pecan Cookies

45. Peanut Butter Chip Cookies

46. No-Bake Chocolate Coconut Energy Balls

47. Blueberry Hand Pies

48. Date Squares

49. Crazy Chocolate Cake

50. Chunky Chocolate Peanut Butter Balls

CONCLUSION

INTRODUCTION

Aplant-based diet emphasizes the use of whole plant foods. This means eliminating all high-refined foods such as oil, refined sugar, and bleached flour. In addition to eliminating these foods, you will begin to reduce or eliminate your consumption of egg, dairy products, and meat! Whole grains, tomatoes, fruits, tubers, and all varieties of legumes will be available instead.

Giving yourself a variety in your diet is the secret to a healthy plant-based diet. Leafy greens will be relevant, but they will not provide enough calories on their own! When you think about it, you'd have to eat a lot of kale to meet your calorie targets. Calories are vital because you will feel deprived and drained if you don't consume enough of them. As a result, the plant-based diet is chock-full of delectable foods for you to sample!

veggies and Fruits are often rich in fiber and carbs. Moreover, they have high water content, unlike most unhealthy snacks you eat that tend to have low water content or are low in fiber. Without fiber and water content, the digestive system can process the food quickly, which often leaves your stomach empty, causing you to overeat. Fruits and veggies make you feel full for longer as it takes longer for the digestive system to process them, thereby limiting the amount of food you eat.

Because of this, people whose diet is comprised mainly of fruits and vegetables are likely to have a lower body mass index and are less susceptible to obesity, diabetes, and heart disease. There was a study back in 2018 conducted to gauge the effectiveness of a plant-based diet for treating obesity. Here, the researcher observed 75 participants who were obese. Some were selected to go on a plant-based diet, whereas others were told to continue to eat as they were.

To no one’s surprise, four months later, the vegan group showed a tremendous loss in weight. On average, they lost about 14.33 pounds (6.5 kilograms). Most of this weight loss is the loss of fat mass. Moreover, subjects reported having better insulin sensitivity. All of these changes were not found in the group that followed their usual diet, which consisted of meat.

An extensive study was conducted in 2009, spanning more than 60,000 people. It found that vegans tend to have the lowest average BMI than lacto-ovo vegetarians (who eat dairy and eggs), then pescatarians (who eat fish but no meat).

BREAKFAST RECIPES

1. Chickpea Flour Frittata

Preparation time: 10 minutes

Cooking time: 50 minutes

Servings: 6

Ingredients:

1 medium green bell pepper, cored, chopped

1 cup chopped greens

1 cup cauliflower florets, chopped

½ cup chopped broccoli florets

½ of a medium red onion, peeled, chopped

¼ teaspoon salt

½ cup chopped zucchini

For the Batter:

¼ cup cashew cream

1 ½ cup chickpea flour

½ cup chopped cilantro

½ teaspoon salt

¼ teaspoon cayenne pepper

½ teaspoon dried dill

¼ teaspoon ground black pepper

¼ teaspoon dried thyme

½ teaspoon ground turmeric

1 tablespoon olive oil

1 ½ cup water

Directions:

1. Switch on the oven, then set it to 375 degrees F and let it preheat. Take a 9-inch pie pan, grease it with oil, and then set aside until required.

2. Put all the vegetables in your large bowl, sprinkle with salt and then toss until combined.

3. Prepare the batter by adding all of its ingredients except for thyme, dill, and cilantro, and then pulse until combined and smooth.

4. Pour the batter over the vegetables, add dill, thyme, and cilantro, and then stir until combined.

5. Put the batter into your prepared pan, spread evenly, and then bake for 45 to 50 minutes until done and inserted toothpick into frittata comes out clean.

6. When done, let the frittata rest for 10 minutes, cut it into slices, and then serve.

Nutrition: Calories: 153 Fat: 4 g Protein: 7 g Carbs: 20 g

2. Potato Pancakes

Preparation time: 10 minutes

Cooking time: 20 minutes

Servings: 10

Ingredients:

½ cup white whole-wheat flour

3 large potatoes, grated

½ of a medium white onion, peeled, grated

1 jalapeno, minced

2 green onions, chopped

1 tablespoon minced garlic

1 teaspoon salt

¼ teaspoon baking powder

¼ teaspoon ground pepper

4 tablespoons olive oil

Directions:

1. Take a large bowl, place all the ingredients except for oil and then stir until well combined; stir in 1 to 2 tablespoons water if needed to mix the batter.

2. Take a large skillet pan, place it over medium-high heat, add 2 tablespoons of oil and then let it heat.

3. Scoop the pancake mixture in portions into the pan, shape each portion like a pancake and then cook for 5 to 7 minutes per side until pancakes turn golden brown and thoroughly cooked.