The Ultimate Plant Based Diet Cookbook E-Book

Pearl Jones

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

Seitenzahl: 43

Veröffentlichungsjahr: 2022

Beschreibung

A plant-based diet is a diet that avoids eating animal products. It has been shown to reduce risks for obesity, heart disease, type 2 diabetes, and certain cancers. There are a lot benefits of switching to a plant based diet when trying to live healthier. The most notable benefit of switching is the increased amount of antioxidants that you will be eating which are necessary in order to process and deal with stress in your body better. In addition, your health can become positively impacted by reducing the risk for diseases such as heart disease and cancer in which increasing your intake of vegetables and fruits may help reduce these risks over time. A plant-based diet has increased amounts of dietary fiber, vitamins and phytochemicals. This type of diet typically has a greater intake of fruits and vegetables along with whole grains while limiting processed foods and saturated fats. Overall, the nutritional value is greater in a plant-based diet than omnivorous diets. A plant-based diet can be rich in magnesium, iron, folate, calcium, potassium and vitamins C & E. These are all the nutrients that are important for heart health and helps reduce the risk for heart disease when taken on a regular basis. A plant based diet is also typically high in soluble fiber which is shown to reduce LDL or bad cholesterol levels while improving HDL or good cholesterol levels in your body. This book covers ? Breakfast recipes ? Lunch recipes ? Dinner recipes ? Snacks recipes ? Dessert recipes And much more In order for you to avoid being caught by the tremendous information at hand you must take your time and educate yourself properly. There are various resources out there that can help you to put together a plant-based diet, but it is important that you do your own research so that you can come to a decision on what is best for yourself without letting others convince you of things that are not beneficial.

Leseprobe

TABLE OF CONTENTS

INTRODUCTION

BREAKFAST RECIPES

1. Banana Waffles

2. Ginger Chocolate Oats

3. Gluten Free Pancakes

4. Apple Cinnamon Smoothie

5. Pineapple Coconut Mojito Smoothie

6. Carrot Cake Quinoa Flake Protein Loaf

7. Skinny Peanut Butter Protein Smoothie Bowl

8. Mocha Smoothie

9. Chocolate Peanut Butter Protein Shake

10. Breakfast Burritos

LUNCH

11. Asian Flavored Seitan

12. Vegan BLT

13. Taco Salad

14. Black Bean Chili

15. Mexican Vegan Casserole

16. Avocado, Spinach, and Kale Soup

17. Curry Spinach Soup

18. Arugula and Artichokes Bowls

19. Minty Arugula Soup

20. Spinach and Broccoli Soup

DINNER

21. The Medi-Wrap

22. Nectarine and Quinoa

23. Grilled Sprouts and Balsamic Glaze

24. Green Creamy Cabbage

25. Rice Mushroom Risotto

26. Almond and Blistered Beans

27. Tomato Platter

28. Garbanzo and Spinach Beans

29. Curried Apple

30. Cilantro and Avocado Platter

SNACKS

31. Vegan Fudgy Granola Bar

32. Scrumptious Ginger Cookies

33. Cinnamon Muffins

34. Vegan Avocado & Spinach Dip

35. Carrot Cake Balls

36. Hearts of Palm & Cheese Dip

37. Roasted Almonds

38. Cheese Biscuits

39. Baked Veggie Balls

40. Celery Crackers

DESSERT RECIPES

41. Avocado Pudding

42. Crispy Almond Biscotti

43. Raisin Oat Cookies

44. Oat Scones

45. Crispy Graham Crackers

46. Overnight Oats

47. Golden Muffins

48. Coconut and Pineapple Pudding

49. Sweet Potato Toast with Blueberries

50. No-Bake Green Energy Super Bars

CONCLUSION

INTRODUCTION

A plant-based diet is a diet that includes mainly plants and excludes meat and other animal products. The term "plant-based" does not mean vegetarian or vegan. Plants provide the fuel for any human, regardless of their dietary preferences. This is because humans are omnivores, capable of digesting both plant and animal foodstuffs. Many traditional diets have been plant-based; they include fruits, vegetables, grains, nuts and beans as staple foods without including meat or other animal products at all.

When people look at the list of foods that make up a plant-based diet, they're always struck by how little there is to learn. However, this is most likely due to the removal of many of the meat options. It seems as if a significant portion of the diet has been eliminated as a result of it. How will life be enjoyable without a delicious steak? What are we going to do if we don't have chicken wings? Is there anything that can be achieved in the absence of a tasty fish?

In fact, there are a variety of ingredients with which you can experiment. Furthermore, the fun is not only in the ingredients, but also in the way we prepare them. As a result of the increased demand, more people are trying out new recipes and combining ingredients in novel ways. Have you ever heard of cayenne pepper smoothies? Doesn't it sound like a lot of fun? We'll look at a variety of wonderful and delectable recipes, as well as a variety of other dishes made with wholesome and natural ingredients.

Some people are following it; others are learning about it, but there is still a lot of misunderstanding about what a complete plant-based diet means. Most of us are unsure about nutrition because we divide food into its macronutrients: sugars, proteins, and fats. What if we could reassemble these macronutrients to clear the mind of confusion and stress? The key is to keep things simple. We compile a four-week schedule for you to use over the course of weeks or months.

BREAKFAST RECIPES

1. Banana Waffles

Preparation Time: 5 minutes

Cooking time: 5 minutes

Servings: 6

Ingredients:

1/4 teaspoon ground nutmeg

1 cup cashew milk, unsweetened

1 teaspoon ground cinnamon

2 1/2 tablespoon cashew butter

1/4 teaspoon baking soda

1 peeled medium banana

1 tablespoon baking powder

7 oz all-purpose flour

2 tablespoon sugar

Directions:

1. In a blender, add all the Ingredients: on the list, cashew milk, and baking soda first. Blend for a minute until smooth.

2. In a waffle maker, use a spoon to transfer the mixture and cook the batter over medium-high heat. Your machine might not tell you when they are ready. Take them off when you can no longer see steam.

Nutrition: Calories: 200 Carbs: 35g Protein: 4g Fat: 5g

2. Ginger Chocolate Oats

Preparation Time: 3 minutes

Cooking time: 0 minutes

Servings: 1

Ingredients:

2 tablespoon chocolate chips

1 ¾ oz rolled oats

1 cup almond milk

1 tablespoon cocoa

1/2 teaspoon ground ginger

1 tablespoon chia seeds

1 tablespoon maple syrup

Directions:

1. In a sealable jar or container, place all fixings; put the milk last. Stir the mixture properly and cover. With the jar covered, shake properly to mix the fixings. Keep the jar refrigerated for about 6 hours.

Nutrition: Calories: 347 Carbs: 56g Protein: 17g Fat: 12g