The Plant-Based Diet for Beginners E-Book

Gary Cole

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

Veröffentlichungsjahr: 2020

Beschreibung

The Plant Based Diet is a diet focused on providing the dieter with the necessary nutrients required to keep the body running at its optimal capability. The Plant Based Diet for Beginners offers flavor filled recipes, sourced primarily from plants.

The Plant-Based Diet has a good track record of providing the body with a higher content of fiber and phytonutrients coupled with the high density of nutrient contained in it. The Plant-Based Diet remains one of the most recommended diet by top medical practitioners in the world; with its numerous benefits ranging from an effective control of diabetes, weight loss, management of cancer and cognitive decline with an impressive rate of disease and stroke prevention.

In this Plant-Based Diet Cookbook, you will be introduced to plant based living, with a relatable guide to starting out on Plant-Based eating, to a step by step beginners guide to 100 healthy and tasty Plant-Based recipes.

I want to encourage you to purchase this book and start your way to a better living.

Leseprobe

The Plant-Based Diet for Beginners

The Essential Cookbook for Perfect Make Ahead Meals with Easy, Delicious & Budget Friendly Recipes to Lose Weight and Live Healthy

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Gary Cole

Copyright © 2020 Gary Cole

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 Content

Introduction

What Is Plant-Based Living?

Plant-Based Diet and Mediterranean Diet

Benefits of the Plant Based Diet

Cardiovascular Disease & Stroke

Cancer Management

Effective Weight Loss

Cognitive Decline

Diabetes Control

How to Start out on Plant-Based Diet

Start Slow

Reduce your Intake of Meat & Processed Food

Make Breakfast Solely Plant-Based

Restock your Pantry with Healthy Foods

Make your Meals Colorful & Attractive

The Plant-Based Diet Food Guide

Food Items to Focus on

Foods Items to Minimize or Avoid

Breakfast

Mac & Cheese with Roasted Veggies

Buttered Overnight Oats

Peas & Potato Moroccan Stew

Rice & Beans

Greek Couscous Peas Bowls

Ragu Lentil Courgette

Lentil Cauliflower Lasagne

Mushroom Zucchini Caprese

Cheese & Mushroom Mac

Orange, Pepper & Tofu Stir-Fry

Tzatziki Topped Tempeh Gyros

Cheesy Vegetable Bolognese

Broccoli Mac & Cheese

Roasted Summer Farro Vegetables

Peanut Sauced Potatoes

Dinner

Chia Chocolate Berry Pudding

Avocado Crudités Hummus

Char Tacos Vegetable with Salsa

Sweet Potatoes Jacked with Chickpea Curry

Smoked Vegan Tempeh

Ricotta-Parmesan Spinach Ravioli

Cauliflower Florets Szechuan Tofu

Simple Veggie Pizza

Minty Vegetable Tofu Dinner

Olive, Pepper, Cheese Pizza

Balsamic Sprout Skewers

Peanut Satay with Tofu & Cucumber Skewers

Crusted Coconut Tempeh Skewers

Cauliflower Florets Skewers

Avocado Dressed Salad Kebabs

Salsa Coated Roasted Cauliflower Steaks

Simple Shepherd's Potato Pie

Soups and Stews

Hot Chili

Hazelnut Garnished Soup

Chickpea & Squash Stew

Vegetable Curry Soup

Mushroom Pot of Soup

Smoky Lentil Eggs Soup

Thai Creamy Squash Soup

Lentil & Potato Curry

Creamy Wild Rice Soup

Parmesan Crisps with Creamy Soup

Kale & Chickpea Lemon Curry

Salads

Avocado Chickpea Salad Bowl

Herbed Goat Cheese Salad

Tempeh Beet Crouton Salad

Fig & Arugula Cheese Salad

Chickpea Meatballs Salad

Roasted Lime Fennel, Tomato Salad

Peanut Sauced Thai Salad

Beans & Grains

Salsa Topped Burrito Dish

Simple Chickpea Salad

Mango & Guacamole Beans Salad

Bean Tostadas & Cabbage Slaw

Asparagus Mushroom Grain Bowl

Bean Tomatoes Curry

Simple Bean Chili

BBQ Bean & Salsa Tacos

Avocado & Beans Toast

Vegetables

Kale Garnished Hash Browns

Spicy Smoked Veggie Rice

Cauliflower & Potatoes Lentil Bowl

Melting Aubergne Vegetables

Red Lentil Tdhal

Pecan, Squash, Spinach Fusilli

Aubergine & Artichoke Rice

Lentil Dhal Fritters

Single Skillet Veggie Lasagna

Herbs Dressed Roasted Veggies

Lemony Kale & Potato Bowl

Crème Fraîche with Mushroom Rigatoni

Roasted Broc-Cauli Bowl

Lentils, Potatoes, Spinach Dhal

Noodles & Pasta

Simple Thai Vegetable Noodles

Greek Vegetable Rice

Creamy Asparagus Fettuccine Pasta

Noodles with Asparagus Snow Peas

Vegetable Pasta Alfredo

Orecchiette with Roasted Carrots

Peanut Sauced Zucchini Noodles

Buttered Broccoli Pasta

Potluck Pasta Salad

Ratatouille-Filled Pasta Shells

Easy Pasta Aglio e Olio

Lentils & Rice Mujadara

Rice Acorn Squash

Cauliflower Rice Korma

Cauliflower, Coconut Milk Curry

Beets Rice Vegan Bowl

Rice Parsnip Tabbouleh

Snacks & Sides

Simple Salad Sandwich

Simple Black Bean Taquitos

Bean, Mushroom & Yogurt Burgers

Bulgur Chickpea Hamburgers

Tahini Lentil Burgers

Simple Falafels

Corn Salsa & Peas Cakes

Mint Yogurt Veggies Cake

Olive Veggie Mustard Wrap

Cheesy Eggplant Cake

Introduction

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I have discovered over time, that the major source of my increased energy and unending strength, is derived from my high intake of Plant-Based foods. I was the type of person, who used to feel very exhausted and restrained by a body with so many limitations to do all the things I loved to do, until I came across Plant Based Eating.

The Plant-Based Diet, basically offers you the nature’s best in respect to fueling your body. I believe you should feel energized by what you eat, healthy from what you consume and fulfilled with what you allow into your body and all these and more are what Plant-Based diet has provided me with.

Unlike a lot of traditional diets, Plant-Based Diet provides the dieter with all the necessary carbohydrates, fats, protein, vitamins, and minerals required for optimal health, and are accompanied with higher content of fiber and phytonutrients.

In this cookbook, we will go through the theoretical know-how about everything Plant-Based then practicalize with tasty and healthy rare Plant Based recipes that will keep your body in a healthy state for years.

Join me in this new found love, on the journey to a better living.

Gary Cole

What Is Plant-Based Living?

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Plant-Based living is all about embracing and enjoying foods that are minimally processed and fuel our body naturally, providing the body with necessary nutrients that leave behind no side effects. Plant-Based Diet focus primarily on foods derived from plants; this includes beans, legumes, whole grains, oils, seeds, nuts, vegetables and fruits.

Plant-Based Diet does not restrict the dieter from enjoying other delicacies or meals that do not contain plants but it is primarily focused on food gotten from plants; this means proportionately sourcing majority of your foods from plants. Plant-Based Diet encourages an increased intake of fruits, vegetables, whole grains, healthy fats and a whole lot of other plants sourced food while intentionally minimizing the intake of eggs, dairy, meat and other nutrient-poor foods.

Plant-Based Diet and Mediterranean Diet

Mediterranean diet has a foundation based on plant sourced foods although with the inclusion of fish, poultry, eggs, cheese and other Mediterranean inspired ingredients.

Mediterranean diet has shown, in both large population studies and randomized clinical trials to reduce the risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults; a decreased risk of frailty, along with better mental and physical functionalities.

Vegetarian diets have also shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity.

Mediterranean Diet remains one of the most recommended diets in American and with the similarities shared with Plant-Based Diet, the followers of Plant-Based Diet enjoy most of the benefits open to Mediterranean Dieters.

Benefits of the Plant Based Diet

A diet, based on the consumption of minimally processed natural foods, offers numerous health benefits to optimal living in comparison with more traditional diets.

Besides protecting the body and fighting numerous possible diseases, Plant-Based Diet has been discovered to help heal numerous illness accustomed with the human body.

We will take a look at a few of the numerous advantages that comes with following Plant-Based Diet.

Cardiovascular Disease & Stroke

Heart disease is recorded to be the major reason of death in the US, although the disease is avoidable, a healthy Plant-Based Diet lowers the risk of suffering heart disease by effectively eliminating obesity, high blood pressure and high cholesterol which are the major contributing factors to heart disease.

Plant-Based Diet helps to reduce BMI, which in turn cuts down on blood pressure and reduces the risk of stroke. A high consumption of foods rich in fiber, folic acid, antioxidants, and phytochemicals (which are all present in fruit and vegetables) significantly lowers cholesterol levels.

Cancer Management

Fruits and vegetables contain a high level of phytochemicals and antioxidants which interrupt the wide spread of cancer on a cellular level. The Plant-Based Diet have been discovered to prevent cancer cells from increasing, preventing them from taking over the DNA, and stop enzymes that turn cells cancerous. The Plant-Based Diet also helps to prevent colon and pancreatic cancer which stem from the high consumption of eggs and red meat.

Research have shown that fruits and vegetables reduce the risk of mouth, lungs, stomach and esophagus cancers. Legumes and lycopene rich foods also reduces the risk of prostrate and stomach cancers. To put it in simple terms, the Plant-Based Diet helps you to fight what your body was not made to accommodate.

Effective Weight Loss

A recent study showed that over 69% of adults in the US are obese or overweight, fortunately enough, making a healthy dietary & lifestyle change can effectively facilitate weight loss and a better living. The high content of fiber and exclusion of processed foods has proven to be effective in shedding weight.

Cognitive Decline

High consumption of vegetables & fruits is commonly advised in other to prevent cognitive decline. The antioxidants and compounds present in Plant-Based Diets have proven to be able to reduce the progression of Alzheimer's disease in older adults and revert cognitive deficits in dieters.

Diabetes Control

A study of over 200,000 people showed that those who followed a healthy Plant-Based diet had a 34% reduced risk of suffering from diabetes than those who were on other unhealthy traditional non-Plant-Based diets.

Adopting a healthy Plant-Based diet have been proven to help increase the management of blood sugar in people living with diabetes, effectively helping in reversing the illness.

How to Start out on Plant-Based Diet

Plant-Based Diet is a way of eating, that is based on high consumption of plant sourced foods, drastically cutting down on the intake of non-Plant-Based foods and frankly, this might pose as a challenge to many people. The truth is that everybody’s body, taste and reaction to change is a little different and finding out what works best for you and what makes you feel comfortable and healthy is far more important than adhering to a directive.

In this chapter, we will consider some simple strategies that will help you to seamlessly transition to Plant-Based eating pattern.

Start Slow

This is probably the most important step to always keep at the back of your mind and constantly remind yourself of. Don't be in haste, take it one step after the other and work at your own pace. Pick a few plant-based foods and repeat them throughout the week, probably work with dishes that are your favorite and also happen to be plant-based then build on those dishes and work your way to the top.

Reduce your Intake of Meat & Processed Food

Gradually reduce your intake of non-plant-based food, alternatively shuffling between plant-based and traditional foods, this will give your mind and body enough time to mentally adjust to the new diet. Add more salad or fruits to your daily meal then cut down on the consumption of meat and processed foods to just twice or once a day and gradually work towards substituting animal-based ingredients with plant-based alternatives in your favorite meals.

Make Breakfast Solely Plant-Based

You could deliberately work at making your breakfast solely plant-based with a mental promise to take a more traditional meal later in the day, its a simple way to trick the body into accepting what you want for breakfast and gradually ease into a more regular consumption of plant-based foods. Once you record great success with that, you can then work on making your dinner plant-based and take traditional meals only for lunch in no time, you will become a full blown plant-based dieter.

Restock your Pantry with Healthy Foods

Its always best to stock up your pantry with healthy ingredients ahead, this will help you overcome the temptation of running down to a dinner to garb a quick plate. It also provides you the opportunity to prepare food in bulk rather than just making the next meal and it also saves you time shopping every time for plant-based ingredients. Most plant-based ingredients can last long when properly stored so its perfectly okay to buy in bulk and stock the pantry.

Make your Meals Colorful & Attractive

Its very easy for one to get bored of a particular recipe, flavor or meal, so it is important that you ensure that every meal you make and take has a spice of life to it. Try out new recipes, tweak some of the ingredients, add a different flavor; you have to ensure that your mouth is excited to taste your next meal.

And finally, do not forget the first step, take things slow, there’s no need to rush anything, you are in competition with no one and keep in mind that any transition takes time, patience and practice.

The Plant-Based Diet Food Guide

When switching from a regular diet to a plant-based diet, you need to carefully pick out your ingredients, this of course is because your meals should center around plant-based foods and that’s why I have listed below what you should focus your meals on and what to minimize or avoid, depending on how strict you want to be.

Food Items to Focus on

Protein: Tofu, tempeh, protein powders, etc.

Beverages: Tea, coffee, sparkling water, etc.

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

Unsweetened Milks: Cashew milk, almond milk, coconut milk, etc.

Whole Grains: Farro, quinoa, barley, rolled oats, brown rice, etc.

Starchy Vegetables: Potatoes, sweet potatoes, butternut squash, etc.

Fruits: Pears, peaches, berries, bananas, pineapple, citrus fruits, etc.

Healthy Fats: Avocados, olive oil, coconut oil, unsweetened coconut, etc.

Condiments: Salsa, vinegar, mustard, soy sauce, juice lemon, nutritional yeast, etc.

Spices, Herbs & Seasonings: Salt, curry, basil, turmeric, rosemary, black pepper, etc.

Vegetables: Kale, peppers, carrots, spinach, broccoli, tomatoes, asparagus, cauliflower, etc.

Seeds, Nuts & Nut Butters: Tahini, almonds, cashews, pumpkin seeds, sunflower seeds, macadamia nuts, natural peanut butter, etc.