The Plant-Based Diet CookBook E-Book

Marg D. Wright

• Herausgeber: shalombrain
• Kategorie: Ratgeber
• Sprache: Englisch

Veröffentlichungsjahr: 2018

Beschreibung

A plant-based diet is a type of diet based on real whole foods derived from plants, including nuts, seeds, fruits, legumes, vegetables and whole grain with little or no animal products. A plant-based diet is a health beneficiary diet that contains alot of natural nutrients that is not usually available in processed animal foods. A plant-based diet assists in reducing high blood sugar, increasing weight loss, preventing type 2 diabetes, inflammatory diseases, several heart related dieseases and adding to the life longetivity of an individual. This Plant-Based Diet CookBook is the complete plant-based diet cookbook for any plant-based diet beginner, vegetarian or veteran vegan with the desire for new, easy to cook and delicious plant based recipes to enjoy. For easier understanding and seamless use, this Plant-Based Diet CookBook has been sub-categorized into different chapters such as: breakfast recipes, salad & dressing, main dish, side dish, soup and smoothie recipes.

Leseprobe

The Plant-Based Diet CookBook

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100 Healthy & Easy To Cook Plant-Based Nutrition Recipes For Beginners

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MARG D. WRIGHT

Copyright © 2018 Marg D. Wright

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.

TABLE OF CONTENTS

INTRODUCTION

Vegan VS Plant-Based Diet

Difference Between Vegan And Plant-Based Diet

HOW TO GET STARTED

Benefits Of Plant-Based Diet

FOOD GUIDE

What To Eat Regularly

What To Eat Occasionally

What Not To Eat

BREAKFAST RECIPES

Apple Muffins & Chai Spice

Oil-Free Potatoes Roast

Burrito & Tofu Scramble

Overnight Chia Seeds & Oatmeal

Vegan Huevos Casserole With Ranchero Sauce

Sun-Dried Tomato, Broccoli & Leek Quiche

Banana Bread with Maple Glaze

Oats & Almond Extract

Blueberry, Coconut & Lime Bars

Cornmeal & Milk Waffles

Nuts, Berries & Oatmeal

Sweet Potato & Paprika Hash Browns

Pumpkin & Banana Pancakes

Homemade Almond Milk

Oats & Lentil Porridge

Tofu & Mushrooms Scramble

Mushroom & Tortillas Tacos

Cornmeal & Chilies Casserole

Banana & Zucchini Pancakes

Carrot Pancakes

Oat & Quinoa Cereal

Zucchini & Chickpeas Cakes

Smashed Potatoes & Parsley Pancakes

MAIN DISH

Lettuce Wraps & Exotic Tempeh

Thai, Curry & Coconut Tofu

Creamy Polenta Ratatouille

Crunchy Tempeh Crumbles

Basil & Marinara Sauce

Spinach & Pasta Puttanesca

Stuffed Peppers & Cashews Toppings

Black Beans & Tacos

Beet & Black Bean Burger

Broccoli, Leek & Sun-Dried Tomato Quiche

Potato & Black Bean Quesadilla

Pineapple Salsa & Poblano Chilies

Chickpeas, Potatoes & Chana Masala

Sloppy Joes Sandwich

Eggplant, Mushrooms & Peppers

Thai Curried Swiss Chard & Potatoes

Potatoes With Chili & Corn Salsa

Quinoa Salad With Vinegar dressing

Mushroom & Vegetables Tacos

SALAD & DRESSING

Kidney & Cannellini Bean Salad

Vegetable & Tofu Feta Salad

Blackberry & Watermelon Caprese Salad

Broccoli & Beans Salad

Oil-Free Vinaigrette

Barley Bean & Cauliflower Rice Salad

Chickpeas & Rice Salad

Exotic Rice Salad

Macaroni Salad

Honey Mustard Dressing

Ranch & Lime Dressing

Apple & Romaine Salad

Apple Beet & Arugula Salad

Watermelon Salad with Tofu Feta

Romaine & Hummus Caesar Salad

Panzanella Salad

Farro & Swiss Chard Salad

Exotic Salad With Lime Cilantro Dressing

Cannellini & Tahini Dressing

Corn, Basil & Avocado Salad

Cucumber & Lentil Salad

Green Goddess Dressing

Green Beans & Roasted Potato Salad

Roasted Mushrooms & Cauliflower Salad

Roasted Yam, Mushrooms & Onion Salad

Quinoa Salad & Peanut Dressing

Kale & Orange Juice Salad

Spinach & Quinoa Salad

Quinoa & Mango Dressing Salad

Roasted Potato & Dill Salad

Brussels Sprouts & Kale Salad

Cucumber, Tomato & Apple Cider Salad

DRINKS & SMOOTHIES

Kale, Chai & Flax Seeds Smoothie

Pumpkin Pie & Banana Smoothie

Mint & Cocoa Smoothie

Blackberry & Chocolate Smoothie

Heart Pomegranate & Berries Smoothie

Healthy Turmeric & Milk Smoothie

Hibiscus & Stevia Tea

Homemade Soy & Cornstarch Yogurt

Vegetable Juice

Berry & Almond Milk Smoothie

SIDE DISHES

Roasted Cauliflower, Curry & Peas

Roasted Baby Turnips & Vinaigrette

Smashed Cauliflower & Gravy

Vegan Cornbread & Flaxseeds

Sautéed Greens & Tamari

Roasted Kabocha Squash & Vinegar

Sweet Potato & Berry Casserole

Glazed Radishes

SOUP & STEW

Carrot, Tomato & Vegetables Soup

Farro & Vegetable Soup

Curried Coconut Lentil Yam Soup

Creamy Cauliflower Soup

Tomatoes & Gazpacho Soup

Kale & Lentil Soup

Vegetable Soup with Ravioli

Beefless Mushrooms Stew

INTRODUCTION

During a recent study of over 450,000 adults, it was discovered that those who observed a plant-based diet, that had a 70% content of plants, had a 20% reduced risk of dying from a stroke or heart disease which was far more than those whose diets majored on dairy and meat. Statistics from a Harvard research that evaluated over 120,000 individuals for the duration of 30 years shows that those who consumed more red meat usually died at a younger age during the duration of the research but that exchanging one daily consumption of beef for nuts could reduce the risk by as much as 19% of dying at an early age.

Observing a plant-based diet is not just some random dietary changes you make or undergo, it is a health beneficial diets that goes beyond eating plant-based foods to assisting in reducing blood sugar, increasing weight loss, preventing type 2 diabetes, inflammatory diseases, several heart related diseases and possibly adding to the life longevity of an individual.

One of the main reasons why a plant-based diet is this beneficiary is because a plant-based diet contains a lot of natural nutrients not found in processed animal foods, which can boost the blood lipid levels. It has been observed that making the switch from a typical American diet (which consist of a lot of meat, processed foods and junks) to a plant-based diet (including less meat) was connected with a 10-15% decrease in total and LDL “bad” cholesterol. Going by the results of 27 different studies in the American Journal of Cardiology, changing to a vegan diet (with no meat, egg or dairy) led to an even more drastic change.

Whether you are a veteran vegan, dedicated vegetarian or a beginner just starting out with a plant-based diet, this book is all you need to be full inducted into plant-based diet and, or continue your veganism adventure with new, easy to cook and delicious plant-based recipes to enjoy.

Join me on this voyage into the world of plant-based dieting.

Marg D. Wright

Vegan VS Plant-Based Diet

A plant-based diet is simply a diet based on foods gotten from plants, including nuts, seeds, fruits, legumes, vegetables and whole grains but with little or no animal products.

While a vegan diet is based on foods that contains no animal sourced foods at all and is strictly plant derived.

Due to the similar elimination of animal derived food in both a vegan diet and plant-based diet, it’s easy to see why people might consider vegan dieting to be the same as plant-based dieting.

Difference Between Vegan And Plant-Based Diet

Veganism is a lifestyle of choice, a philosophy deeply committed to animal rights. Being a vegan is a choice that includes diets, ethics and politics. Vegans go beyond just eliminating animal products from their meals, but from all parts of their lives.

Most vegans desist from using any products derived from animals, such as; fur, silk, wool or leather; honey, beeswax which are gotten from insects including toiletries that may be produced from or tested on animals.

A plant-based dieter on the other hand, refers to an individual who for various reasons decide to eliminate or reduce to a minimal, his or her consumption of animal products to be replaced by whole, plant derived foods.

A plant-based dieter might still opt to use or wear animal produced products such as leather, fur, silk and the rest.

By definition a plant-based diet might be considered as a vegan diet but an individual who follows a plant-based diet is not in specifically a vegan.

HOW TO GET STARTED

Adopting a plant-based diet might look intimidating at first, the thought of letting go of meat, poultry and regular American dishes that you have become accustomed to might be scary but it's not. It's not easy but it also is not that difficult. It's all about understanding yourself, the process and exercising patience.

Below, I will outline a few tips that will be useful in starting out with a plant-based diet.

1. Give Yourself A Reason: There are a lot of different reasons as to why people follow a plant-based diet; some might be health related, others because they don't agree with the treatments of animals, others just as a dietary change, some in order to lose weight and a few others just the thrill of trying out new things. It is very important to discover this reason(s) as this will be your driving force when the road gets bumpy and slow. It's this reason you would have to constantly remind yourself of and keep you on your toes to achieving your goal.

2. Be Patient With Yourself: The desire to completely crossover to a full plant-based diet might be high and overwhelming but you have to give room for when a craving for the old diets come calling. Transitioning completely might not be easy and realistic for everyone so you don’t have to beat yourself over and feel bad if you sub corn to your old eating habit, relax, embrace and enjoy the process.

If a complete plant-based diet does not initially work for you, you can start out by just eliminating a piece of meat and replacing it with a plant-based food, do this for a period of time and within a short duration of time, you would have completely transformed into a full-fledged plant-based dieter.

3. Increase The Intake Of Fruits And Vegetables: One of the easiest ways you can make the transition into plant-based dieting is to develop a taste and desire for plant-based item, and the only way by which these can be accomplished is to increase the consumption of fruits and vegetables. By the time you start taking more of these food items, you would naturally be inclined to like them, and then having a meal with no meat or dairy will become less of a challenge.

4. Create A Healthy Plant-Based Environment: It's pretty simple, we are influenced and attracted by what we see. This is the time to take away any non-plant-based food items that could be of temptation out of the immediate environment. Clear out the refrigerator and restock it with plant-based foods, reduce the visits to the nearby

eatery to avoid the temptations of junks and fast unhealthy foods. Create a positive plant-based environment that you can thrive in.

5. Build A Support Network: One way by which you can make this transition seamless, is if you have immediate family and friends supporting you on the journey.

Discuss with your family and friends about your dietary change and help them to understand the benefits and why you opted for. You could go online, and search for support groups or communities of people who are also into plant-based dieting, and things will become surprisingly easier.

Benefits Of Plant-Based Diet

Due to the high rate of nutritional elements present in plant-based diet, the diet offers many health-related advantages that almost everybody can benefit from.

1. Reduce Blood Pressure: Potassium is one of the essential nutrients that helps to reduce blood pressure. Plant based foods like nuts, seeds, legumes, whole grains, fruits and vegetables contain a high amount of vitamin B6 and potassium as opposed to most meat and animal products that have little to no content of potassium. So naturally, people living on a plant-based diet have a reduced blood pressure owing to the high intake of potassium-enriched foods.

2. Lower Cholesterol: Plant based foods contains no cholesterol, unlike eggs, fish, meat and poultry which all have a high level of cholesterol content. So, when you swap your intake of cholesterol filled foods (animal products) for a no cholesterol foods (plant-based) your cholesterol level is automatically reduced.

3. Better Blood Sugar: The most efficient way of fighting high blood sugar is increasing the intake of fiber; as fiber helps to reduce the absorption of sugar into the blood streams and balance out the level of cortisol in the body. Animal products, despite the myth has be found to actually raise blood sugar levels in people.

4. Lower Risks Of Cancer: Colon and breast cancer has being linked with animal products as their root cause. Besides avoiding alcohol and smoking, a low fat, whole foods plant-based diet is the most efficient means to increase the chances of preventing cancer.

5. Reduce Heart Diseases: Due to the low blood pressure and cholesterol benefits a plant-based diets provide, diabetes and most heart disease such as hypertension which leads to cardiac arrest as reduced.

6. Weight Loss: When you take in whole foods, plant-based diets that are low in fat and processed sugars you are going to lose a lot of weight without going hungry or feeling deprived. Loss of weight naturally occurs when you eat more of fiber, minerals and vitamins. Most people lose up to five pounds of weight within the first two weeks of a plant-based diet.

FOOD GUIDE

To enjoy the maximum health benefits that a plant-based diet offers, foods that are non-plant-based must be totally eliminated with the exception of a selected few that may be consumed occasionally, if necessary.

Below are the categories of foods you can eat freely, occasionally and the ones you have to do away with completely.

What To Eat Regularly

Non-starchy Vegetables such as zucchini, eggplant, broccoli, tomatoes and leafy greens etc...

Starchy vegetables such as quinoa, legumes, potatoes, whole corn, root vegetables etc...

Fruits: all types of whole fruits

Whole Grain such as oats, brown rice, 100% whole wheat etc...

Beverages such as water, green tea, unsweetened plant milks, decaffeinated tea and coffee

Spices all types of spices

Chia seeds, ground flax seed, whole, cooked grains and pastas

What To Eat Occasionally

Nuts such as almond, cashews, peanuts and walnuts

Sesame, pumpkin, coconut, avocados and sunflower

Dried fruit and added sugars and sweeteners

Maple syrup, natural sugars, fruit juice concentrate

Caffeinated tea and coffee

Refined soy protein and wheat protein

Tofu, seitan, soy protein isolate

What Not To Eat

Meat such as fish, poultry, seafood, red meat, processed meat

Dairy such as milk, cream, cheese, yogurt and buttermilk

Added fats such as eggs, butter, margarine, coconut oils and liquid oils

Refined flours, added sugar foods

Cakes, cookies, pastries, candy bars and snack/energy bars

Soda, energy drinks, sports drinks, tea drinks, blended coffee and sweetened drinks

BREAKFAST RECIPES