The Plant Based Diet Cookbook for Beginners E-Book

Suzanne Fluharty

• Herausgeber: shalombrain
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2020

Beschreibung

A Plant Based diet, is simply a type of diet that is focused on food that comes from plants, this means that on a Plant Based diet, food such as vegetables, seeds, nuts, legumes, whole grains, beans and fruits will be the major food ingredients. A Plant Based diet that is based on natural, minimally-processed plant has a very high content of fiber and phytonutrients present in it that will help you to meet your nutritional needs, this will provide you with all the required fats, protein, vitamins, minerals and carbohydrates for optimal health.

The Plant Based diet has remained the top diet recommendations for leading health practitioners because of it numerous health benefit such as an effective weight loss mechanism, reduction of blood sugar, prevention of type 2 diabetes, inflammatory diseases, heart disease and reversal of cognitive deficits.

This Plant Based diet cookbook is a comprehensive informative resource on Plant Based diet for both a beginner and an expert in search of new, exciting and tasty recipes to add to your table. With a 21-day meal preparation guide, this Plant Based diet cookbook provides you a Hundred easy to make and healthy delicious recipes, systematically written for easy understanding and sub-categorized into different chapters such as: breakfast, lunch, dinner, salad, soup, noodles and pasta recipes.

Leseprobe

The Plant Based Diet Cookbook for Beginners

100 Tasty and Delicious Healthy Whole Foods with 21-Day Meal Prep Guide

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Suzanne Fluharty

Copyright © 2020 Suzanne Fluharty

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability/Disclaimer of Warranty

While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

The photography/images contained in this book are properties of Qara Press

TABLE OF CONTENTS

INTRODUCTION

CHAPTER ONE - GETTING STARTED WITH PLANT BASED DIET

CHAPTER TWO - THE PLANT BASED DIET FOOD GUIDE

Foods to Eat while on This diet

Foods to Avoid or Minimize on This Diet

CHAPTER THREE - BENEFITS OF A PLANT BASED DIET

Effective Weight Management

Prevention of Heart and Deadly Disease

Prevention of Alzheimer's Disease and Cognitive Decline

Prevention of Cancer

Diabetes Control

CHAPTER FOUR - 21 DAYS MEAL PREPARATION

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

CHAPTER FIVE – BREAKFAST RECIPES

Crispy Garlicked Potatoes with Kale

Onions, Tarragon & Roasted Tater

Couscous Tabbouleh

Corn & Bean Quinoa

Mushroom Zucchini Caprese

Vegan Smoked Tempeh

Cheesy Ravioli Spinach

Tahini-Lentil Burgers

Cauliflower Florets Szechuan Tofu

Acorn Squash with Rice Stuffing

Sauced Cornstarch Cauliflower Rice

Roasted Chickpeas & Cauliflower Florets

Mint Chickpea Tabbouleh

Simple Cauliflower Florets Make

Pepper Lime Roasted Broccoli

Confetti Vegetable Quinoa

Saucy Tofu Veggies Mix

Roasted Fennel & Carrots Mix

Rice Pilaf & Raisins

Roasted Pepper Tapenade

Almond-Stuffed Marinated Olives

Grilled Spicy Broccoli

CHAPTER SIX – LUNCH RECIPES

Mushroom & Bean Burgers

Cheesy Roasted Veggie Mac

VeggieMeat Loaf

Veggie Mayo Sauced Pizza

Black Pead Cakes with Corn Salsa

Simple Mushroom Mac & Cheese

Single Skillet Lasagna

Salsa Burrito Dish

Black Bean Orange Taquitos

Simple Chunky Applesauce

Simple Round Crackers

Stir-Fried Tofu & Asparagus

Cauliflower Rice Korma

Bean & Mushroom Bourg

Roasted Sweet Potato & Chutney

Peas & Tomato Mixed Veggies

Nut Garnished Rice

Avocado, Shallot & Tomato Sandwiches

Hot Garlic Greens

Roasted Herbal Olives & Tomatoes

Baked Cauliflower with Almond & Pepper Dip

CHAPTER SEVEN – DINNER RECIPES

Curried Coconut Cilantro Cauliflower Rice

Healthy Bean Chili

Pineapple Salsa Bean Tacos

Wild Rice Pepper Soup

Mayo Sauced Black Bean Burger

Hummus & Sauced Flatbread

Thai Sauced Peanut Butter Potatoes

Moroccan Stew with Potatoes

Mediterranean Couscous

Broiled Cauliflower Wedges

Roasted Vegetables

Roasted Potatoes Vinegar

Mint & Lentil Yogurt Cakes

Tofu, Orange & Peppered Rice

Slow Cooked Beans & Bulgur

Herbal Drizzled Cauliflower Roast

Apple Maple Walnut Potatoes

Chard with Balsamic Garlic & Onions

Grilled Balsamic Potatoes

Beans Stuffed Sweet Peppers

Sautéed Squash Veggie

CHAPTER EIGHT – NOODLES & PASTA

Simple Thai Vegetable Noodles

Mediterranean Veggie Pasta

Lime Mushroom Pasta

Browned Broccoli Butter Pasta

Vegetable Pasta Salad

Ratatouille Filled Pasta Shells

Limy Brown Rice Chickpeas

Veggie Sauced Brown Rice Cup

Pasta Tofu Chow

Chard & Beans Pasta

Paprika Roasted Okra

Peas & Pasta Mix

CHAPTER NINE – SALAD RECIPES

Avocado Chickpea Salad

Chickpea Bread Salad

Tunaless Salad Bread Sandwich

Peanut Sauced Thai Salad

Orange Vinaigrette Drizzled Salad

Corn Carrot & Edamame Salad

Crunchy Meatballs Romaine Salad

CHAPTER TEN – SOUP RECIPES

Creamy Cauliflower Soup

Kidney Beans and Rice Soup

Tomato Bean Chili

Broccoli & Mushroom Soup

Herbal Vegetable Soup

Pepper Sauced Green Beans

Red Parsley Lentil Soup Mix

Smoky Egg Lentil Stew

Black Bean Pico de Gallo Soup

Mushroom Potatoes Soup

Butternut & Chickpea Squash Stew

Homemade Vegetable Broth

Avocado & Corn Dip

Beans Bulb Soup

Slow Cooked Hearty Vegetable Pea Soup

Curried Lentil Vegetables Soup

Pumpkin Lentil Soup

INTRODUCTION

Just like almost everybody, animal processed foods had always been a part of my regular meals until about three years ago at my College reunion. I couldn’t help but notice one of my colleagues, her name is Karen. Karen was a class younger than myself and remembering her vividly back then, Karen is now a totally different person.

Back in College, Karen was usually very clumsy, walking around with her glass which never seem to fit on her face with fat cheeks and body. But at the reunion Karen was entirely different, she had slimmed down, shredded off the excess weight that made her the butt of jokes back in College, looked and talked smart with a lot of confidence and her glass that somehow fit perfectly on her and she had a skin to kill for, smooth, spotless and fresh.

My interest in Plant Based diet began when later during the course of our discussion Karen told me that she had been on the diet for years and it was the same diet her Husband was following. After the reunion, I made a comprehensive research about the Plant Based diet, learning about its numerous benefits and ever since then, I have been hooked, shelving my meat filled dish for a bowl of healthy vegetables, greens and fruits.

Plant Based diet is a diet that emphasizes on whole, minimally processed foods with the focus mainly on healthy plants, including fruits, vegetables, legumes, whole grains, nuts and seed. Plant Based diet limits animal produced foods, excluding refined and processed foods. Now, you might be tempted to compare it to a Vegetarian or Vegan diet, although similar but quite different.

A Vegetarian diet allows some consumption of animal products such as eggs and diary, while a Vegan diet stems from an individual's compassion towards the lives of animals, and thereby staying off from any animal products including food, clothing materials and any other item. A Plant Based diet on the other hand, does not restrict you from eating or using animal products, rather it encourages you to minimize its consumption.

From a wealth of experience, born out of a lot of experiments, I will be sharing with you a beginner's guide to starting out on a Plant Based diet, with recipes written with detailed precision that can be found nowhere else.

I really cannot wait to start reading your testimonies gotten from the peruse of this cookbook.

Suzanne Fluharty

CHAPTER ONE - GETTING STARTED WITH PLANT BASED DIET

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A Plant Based diet provides you with all the necessary nutritional needs required by your body for a healthy living all from natural, minimally-processed plant foods. A Plant Based diet offer all the necessary fats, protein, vitamins, carbohydrates and minerals that will keep your body in optimal health, and away from the Doctor.

A Plant Based diet is naturally higher in fiber and phytonutrients compared to processed animal products, although nutritional values are not the only benefits you stand to enjoy as you will find out later in this cookbook, for now, I want to walk you through simple baby steps that will help you to easily get started with a Plant Based diet; spoiler alert, it is not as difficult as you thought.

Plant Based diet simply focus on foods directly gotten from plants, this includes not just vegetables and fruits, but also oils, nuts, beans, seeds, whole grains and legumes. Now this doesn't mean that you are Vegetarian or Vegan and would never be able to eat meat, dairy or use any animal products but rather, you are deliberately choosing more of your foods from natural plant.

With these few simple steps I will show you, you would be able to easily transition to a Plant Based diet and begin to enjoy all its benefits;

Take more of whole grains for breakfast; start with barley, quinoa, oatmeal, or buckwheat then add in some seeds or nuts and enjoy.

Consume more of vegetables; for your lunch and dinner, fill your plate mostly with vegetables, you can even enjoy them as appetizer with salsa, hummus or guacamole.

Select healthy fats; this is particularly important, choose more of coconut, olive, avocado oil, nut butters and olives.

For dessert, take fruits; if you love to step down your main meal, a nice slice of pineapple or cubed chunk of watermelon will just do.

Reduce your intake of animal meat; drastically reduce the consumption of meats to once in a while or completely do without it if you can, but if not probably just take it as a garnish.

Have a taste of vegetarian meal; at least once every week, prepare and enjoy a purely vegetarian meal, solely beans, vegetables and whole grains.

Greens shouldn't be far from you; collards, kale, spinach, romaine and such should become your new favorite.

If you can dutifully follow the steps I have listed above, I can assure you that adjusting to a Plant Based diet will be without any hurdles for you.

CHAPTER TWO - THE PLANT BASED DIET FOOD GUIDE

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For most people, the consumption of pre processed foods and animal products is the norm. From bacon and eggs in the morning to steak for a late night dinner, this has been the pattern since as far back as we know but when switching to a Plant Based diet, the meals, should center around Plant Based foods. If animal foods would be eaten at all, such should be consumed in moderation with attention been paid only to items of high quality.

Food items such as eggs, dairy, poultry, seafood and meat products should be taken more as a complement and not as the main meal.

Foods to Eat while on This diet

Below, I will briefly highlight the food items that will help you realize the full benefits that comes with a Plant Based diet.

Unsweetened milks: Almond milk, coconut milk, cashew milk, etc.

Healthy fats: Coconut oil, olive oil, avocado oil, unsweetened coconut, etc.

Tubers: root vegetables like potatoes, carrots, parsnips, sweet potatoes, beets, etc.

Seasonings, spices & herbs: Basil, black pepper, curry, rosemary, salt, turmeric, etc.

Legumes: Peas, lentils, chickpeas, black beans, peanuts, pulses, etc.

Seeds & nuts: Almonds, macadamia nuts, cashews, peanut butter, pumpkin seeds, tahini, sunflower seeds, etc.

Whole grains: Rolled oats, brown rice, quinoa, farro, barley, pasta, cereals, grains, whole wheat, millet, barley, oats, etc.

Fruits: Any type basically, grapes, apples, citrus fruits, strawberries, citrus fruits, berries, peaches, pears, bananas, pineapple, etc.

Vegetables: Avocados, corn, peas, lettuce, kale, collards, tomatoes, spinach, cauliflower, broccoli, asparagus, carrots, sweet potatoes, peppers, butternut squash, etc.

Foods to Avoid or Minimize on This Diet

The Plant Based diet is a way of living that focuses on consuming foods in their most natural form this means that processed foods are not encouraged on the diet.

Below is a list of food which consumption of should be drastically minimized or avoided in entirety.

Processed animal products: Meats, bacon, beef, sausage, etc.

Refined grains: White pasta, white rice, bagels, white bread, etc.

Packaged foods: Crackers, chips, frozen dinners, cereal bars, etc.

Fast food: Hot dogs, cheeseburgers, French fries, chicken nuggets, etc.

Sugars and sweets: Soda, pastries, juice, candy, cookies, sugary cereals, sweet tea, table sugar, etc.

CHAPTER THREE - BENEFITS OF A PLANT BASED DIET

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Like I said earlier in this cookbook that nutritional value is only one of the numerous benefit you will enjoy while on the Plant Based diet. In this chapter, I will enlighten you on some of the other benefits that comes with a Plant Based diet.

Effective Weight Management: Plant Based diet makes it easy for people to lose and maintain their weight without having to keep tabs on calories.

Following a research conducted in the US, it was discovered that over 69% of the adults are obese or overweight, a study in 65 adults revealed that those who embarked on a Plant Based diet, significantly lost more weight and were able to main a weight loss of 4.2kg (9.25 pounds) over a year period than the control group.

The high fiber content in a Plant Based diet along with the sideline of processed foods can facilitate a drastic weight loss and help a dieter to maintain a desired weight.

Prevention of Heart and Deadly Disease: Plant Based diet is a heart healthy diet that have proven to prevent, stop and in some cases, reverse chronic diseases, type 2 diabetes, including heart diseases.

In a study of over 200,000 people, it was discovered that those who followed the Plant Based diet were at a lower risk of encountering a heart disease than those who followed non Plant Based diet.

It is advisable to follow a Plant Based diet full of healthy fruits, vegetables, legumes, nuts and whole grains to full enjoy of this benefit.

Prevention of Alzheimer's Disease and Cognitive Decline: Studies have shown that adults who following a Plant Based diet rich in fruits, legumes and vegetables are more likely not to suffer from Alzheimer's disease and a decline in their cognitive abilities.

With the high number of antioxidants and plant compounds present in Plant Based diet, the progression of Alzheimer’s disease has been discovered to drastically diminish subsequently reversing cognitive deficits as well.

A study showed that the consumption of vegetables and fruits lead to a 20% reduction in the risk of developing cognitive dementia or impairment in adults.

Prevention of Cancer: Research have proven that following a plant-based diet might lower the risk of some types of cancer.

After studying over 69,000 adults who were on a lacto-ovo vegetarian diets (vegetarians who eat eggs and dairy), it was discovered that they were associated with a significantly lower risk of gastrointestinal cancer this was the same for the 77,000 Pescatarians (vegetarians who eat fish) who had a 43% lower risk of colorectal cancer when compared to their counterparts who were on non-vegetarian diets.

Diabetes Control: Plant Based diet, effectively helps to manage and reduce the risk of developing diabetes.

After studying over 200,000 people who were on a healthy Plant Based diet, it was discovered that they had a 34% lower risk of developing diabetes when compared to non-Plant Based dieters. Lacto ovo vegetarian have been shown to be associated with almost 50% reduction in developing type 2 diabetes when compared to non-vegetarian.

CHAPTER FOUR - 21 DAYS MEAL PREPARATION

Day 1

Breakfast: Crispy Garlicked Potatoes with Kale

Lunch: Mushroom & Bean Burgers

Dinner: Curried Coconut Cilantro Cauliflower Rice

Day 2

Breakfast: Onions, Tarragon & Roasted Tater

Lunch: Cheesy Roasted Veggie Mac

Dinner: Healthy Bean Chili

Day 3

Breakfast: Couscous Tabbouleh

Lunch: VeggieMeat Loaf

Dinner: Pineapple Salsa Bean Tacos

Day 4

Breakfast: Corn & Bean Quinoa

Lunch: Veggie Mayo Sauced Pizza

Dinner: Wild Rice Pepper Soup

Day 5

Breakfast: Vegan Smoked Tempeh

Lunch: Black Pead Cakes with Corn Salsa

Dinner: Mayo Sauced Black Bean Burger