Super Easy Plant Based Diet Cookbook E-Book

Margaret Burton

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

Seitenzahl: 50

Veröffentlichungsjahr: 2022

Beschreibung

The plant-based diet is an eating plan that relies primarily on unrefined, or whole, foods (like vegetables and grains) as opposed to processed foods. An increasing number of people are turning to plant-based diets for the many health benefits that these types of nutritional plans offer, including weight loss and a decreased risk of chronic illnesses like diabetes and cardiovascular disease. A vegan diet consists entirely of whole plants - vegetables, grains, legumes and fruits - with few to no animal products. Vegans also don't consume any eggs or dairy products because they're made from animals' milk and eggs as well as their body parts such as bones for gelatin. Vegans avoid the vast majority of processed foods found in grocery stores, including most oils, sugars, flours and anything that's considered "synthetic" and not made from a whole food plant source. A whole food plant-based diet consists mostly of fruits, vegetables, whole grains and legumes. For this plan to be followed correctly, you must make sure you are getting your nutrients from healthy sources. A plant-based diet is a type of diet that focuses on eating mostly plants (non-animal foods) rather than proteins or fats. This means that red meats are eliminated as well as dairy products and eggs. The word "vegan" refers to a vegan diet, which excludes all animal products. Vegans may wish to separate the terms "plant-based diet" and "vegan diet" because some vegans choose to eat animal foods such as fish or dairy products. This book covers ? Breakfast recipes ? Lunch recipes ? Dinner recipes ? Snacks recipes ? Dessert recipes And much more Plant-based diets are easy to follow, but many people have questions about the health and weight loss benefits of going plant-based. If you're considering going plant-based, use this guide to help you balance out your meal plan and make smart decisions in your health choices

Leseprobe

TABLE OF CONTENTS

INTRODUCTION

BREAKFAST RECIPES

1. Chocolate Chip Banana Pancake

2. Avocado and ‘Sausage’ Breakfast Sandwich

3. Cinnamon Rolls with Cashew Frosting

4. Vegan Variety Poppy Seed Scones

5. Sweet Pomegranate Porridge

6. Apple Oatmeal

7. Breakfast Cookies

8. Vegan Breakfast Biscuits

9. Orange French Toast

10. Chocolate Chip Coconut Pancakes

LUNCH

11. Shio Koji Karaage Tofu

12. Zoodle Pesto Salad

13. Cucumber Edamame Salad

14. Flourless Bread

15. Walnut & Mushroom Loaf

16. Tofu Stir-Fry Noodle Bowl

17. Spicy Satay Tofu Salad

18. Lemon Rosemary Almond Slices

19. California Scramble Bowl

20. Steamed Eggplant with Cashew Dressing

DINNER

21. Sushi Roll-Ups

22. Mushroom “Chicken Tenders”

23. Quinoa Pasta with Tomato Artichoke Sauce

24. Alkalizing Tahini Noodle Bowl

25. Alkaline Meatloaf

26. Pizza

27. Alkaline Electric Veggie Lasagna

28. Zucchini Pasta

29. Egg Foo Yung

30. Lentil & Chickpeas Salad

SNACKS

31. Chipotle and Lime Tortilla Chips

32. Carrot and Sweet Potato Fritters

33. Buffalo Quinoa Bites

34. Tomato and Pesto Toast

35. Avocado and Sprout Toast

36. Apple and Honey Toast

37. Thai Snack Mix

38. Zucchini Fritters

39. Zucchini Chips

40. Rosemary Beet Chips

DESSERT RECIPES

41. Everyday Energy Bars

42. Chocolate Hazelnut Fudge

43. No-Bake Pumpkin Pie

44. Vegan Vanilla Almond Cookies

45. Onion Cheese Muffins

46. French Lover’s Coconut Macaroons

47. Oatmeal Raisin Cookies

48. Zucchini Chocolate Crisis Bread

49. Banana Blueberry Bread

50. Apple Cobbler Pie

CONCLUSION

INTRODUCTION

There are several debates about which diet is the most beneficial to your health. Despite this, many health and wellness communities will agree that diets that prioritize organic and whole ingredients while limiting refined foods are the best for overall wellness. And, as you would expect, the plant-based whole foods diet would excel at this. Let's take a look at how this diet works and what this type of eating is all about so you can apply it to your own needs.

There is no specific description of what this type of diet entails because it is all about eating well and ensuring that our bodies get all of the nutrients they need from plant sources. Since there are different plant-based diets to choose from, each one can differ depending on how much an individual chooses to include or remove animal products from their diet. Some vegetarians, for example, eat fish, while others are vegan and do not consume any animal products.

It is a common reality that the best way to have the greatest effect on our weight is to keep track of what we eat. A plant-based diet allows you to enjoy automatic, quick fat burning without the calorie restrictions that other diets impose.

Weight loss is almost a foregone conclusion once you begin a plant-based diet, but it is far from the only advantage you can experience. Consider all of the things you've always wanted to do but have put off because you just don't have the stamina after a long day at work.

Now is the best time to dust off those hobbies and pastimes, because eating a plant-based diet will give you more energy for your everyday work and play! The diet's resulting mental insight and sharpness of thinking are also beneficial results. A better health report card, in the form of optimized cholesterol readings, normalized blood sugar, and a correspondingly reduced risk of cardiovascular disorders, are only a few of the health benefits that most people on the diet encounter.

BREAKFAST RECIPES

1. Chocolate Chip Banana Pancake

Preparation Time: 15 minutes

Cooking Time: 3 minutes

Servings: 6

Ingredients:

1 large ripe banana, mashed

2 tablespoons coconut sugar

3 tablespoons coconut oil, melted

1 cup of coconut milk

1 ½ cups whole wheat flour

1 teaspoon baking soda

½ cup vegan chocolate chips

Olive oil, for frying

Directions:

Grab a large bowl and add the banana, sugar, oil, and milk. Stir well. Add the flour and baking soda and stir again until combined.

Add the chocolate chips and fold through, then pop to one side. Put a skillet over medium heat and add a drop of oil.

Pour ¼ of the batter into the pan and move the pan to cover. Cook for 3 minutes, then flip and cook on the other side. Repeat with the remaining pancakes, then serve and enjoy.

Nutrition: Calories: 105 Fat: 13g Carbs: 23g Protein: 5g

2. Avocado and ‘Sausage’ Breakfast Sandwich

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Servings: 1

Ingredients:

1 vegan sausage patty

1 cup kale, chopped

2 teaspoons extra virgin olive oil

1 tablespoon pepitas

Salt and pepper, to taste

1 tablespoon vegan mayo

1/8 teaspoon chipotle powder

1 teaspoon jalapeno chopped

1 English muffin, toasted

¼ avocado, sliced

Directions:

Place a sauté pan over high heat and add a drop of oil. Add the vegan patty and cook for 2 minutes. Flip the patty, then add the kale and pepitas.

Season well, then cook for another few minutes until the patty is cooked. Find a small bowl and add the mayo, chipotle powder, and jalapeno. Stir well to combine.

Place the muffin onto a flat surface, spread with the spicy mayo, then top with the patty. Add the sliced avocado, then serve and enjoy.

Nutrition: Calories: 573 Fat: 23g Carbs: 36g Protein: 21g

3. Cinnamon Rolls with Cashew Frosting

Preparation Time: 25 minutes

Cooking Time: 25 minutes

Servings: 12

Ingredients:

3 tablespoons vegan butter

¾ cup unsweetened almond milk