Vegan Keto Cookbook E-Book

Nicole Arnaldo

• Herausgeber: MarkHollis
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2017

Beschreibung

You have often heard the word "ketosis" and wondered how your body can burn fat as an alternative energy source instead of glucose that is gotten from carbs as a vegan. With the vast contrast between the vegan diet plan and the ketogenic diet plan - you would wonder if it is possible to reach ketosis without flouting the vegan principles that we live by.  Reaching ketosis as a vegan and the availability of healthy recipes on the vegan keto meal plan that will sustain being in ketosis as a vegan should not be a difficult task. In this book you will find 100 delicious, easy and amazing vegan ketogenic recipes that will ensure better health as vegans and rapid weight loss. Each recipe in this book is detailed with a concise preparation time, cook time and serving; detailed and very available ingredients per recipe; and a simple, easy to read and thorough preparation guide.    The recipes are sub-divided into 8 categories for easier access, and are as follows..  -    Breakfast, Lunch & Dinner Recipes -    Snacks, Nibbles & Dessert Recipes -    Soup Recipes -    Salad Recipes -    Rice & Pasta Recipes -    Beverage Recipes -    Cheese Recipes, and -    Side Recipes  Live the vegan keto lifestyle to the fullest!  

Leseprobe

Vegan Keto Cookbook

100 Amazing & Delicious Vegan Ketogenic Recipes For Healthy Living & Rapid Weight Loss

NICOLE ARNALDO

Copyright © 2017 Nicole Arnaldo

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

The information in this book is solely for informational purposes, not as a medical instruction to replace the advice of your physician or as a replacement for any treatment prescribed by your physician. The author and publisher do not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this book.

If you are ill or suspect that you have a medical problem, we strongly encourage you to consult your medical, health, or other competent professional before adopting any of the suggestions in this book or drawing inferences from it.

This book and the author’s opinions are solely for informational and educational purposes. The author specifically disclaims all responsibility for any liability, loss, or risk, personal or otherwise which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

Contents

INTRODUCTION

The Vegan-Keto Diet Plan To The Rescue...

The Ketosis Objective

Going Ketogenic As A Vegan (The Benefits)

Vegan Keto Diet Food Sources

Vegan Anti-Ketosis (The Meals)

BREAKFAST, LUNCH & DINNER RECIPES

Riced Cauliflower Stir-Fry & Crispy Peanut Tofu

Orange, Ginger Baked Plums

Tahini Sauced Vegan Falafel

Vegan Spicy Chow Chow

Vegan Keto Pecan Cinnamon Porridge

Portobello Mushroom Tacos

Vegan Keto Kale Pate & Spread

Yummy Guacamole (Vegan Keto)

Coconut Whipped Cream Berry Bowl

Sesame Carrot Falafel

Tofu Vegan Nuggets

Vegan Keto Raspberry Chia Pudding

Yummy Tofu Scramble

Vegan Keto Baked Strawberry Pots

Vegan Keto Baked Badrijani

Vegan Keto Spaghetti Squash

Vegan Chocolate & Orange Keto Chia Pudding

Vegan Keto Tikka Masala

Rich Granola (Vegan Keto)

Vegan Keto Baba Ganoush

Vegan Keto Cereal Recipe

Strawberry Chia (Vegan Keto) Jars

Artichoke Spinach Casserole

Pecan Topping With Vegan Sweet Potato Casserole

Raspberry Lemon Delicious Rolls

Bagel Thins (Vegan Keto Recipe)

Hemp Heart Porridge (Vegan Keto)

Matcha Strawberry Chia Pudding

Mushrooms Stuffed With Vegan "Bacon" Bits & Cream Cheese

Vegan Ketogenic Delicious Oats

Baked Crispy Avocado Fries

Delicious Olive & Mung Bean Balls

SNACKS NIBBLES & DESSERT RECIPES

Chocolate Pumpkin Pie

Raspberry Cheesecake Vegan Keto Candy

No-Flour Crispy Flaxseed Waffles

Delicious Pizza Dip

Vegan Keto Cookie Dough Truffles

Vegan Keto Fudgesicles

Blue, White & Red Berry Popsicles

Vegan Keto Blue White & Red Berry Parfaits

Vega Keto Ice-Cream (Chocolate Flavor)

Vegan Keto Nutella

Vegan Keto Coconut Bars (Indian)

Vegan Keto Curly Chocolate Pots

SOUP RECIPES

Creamy Cauliflower Mushroom Vegan Soup

Vegan Creamy Roasted Red Pepper Soup

Vegan Keto Creamy Mushroom Soup

Vegan Red Coconut Curry

Vegan Keto Soup

SALAD RECIPES

Delicious Caesar Salad (Vegan Keto)

Asian Zucchini Salad

Crack Slaw (Vegan Keto)

Bok Choy Salad With Crispy Tofu

Asian Vegan Broccoli Salad

Smoky Sweet Tempeh With Delicious Carrot Slaw

Vegan Spinach Tabbouleh

RICE & PASTA RECIPES

Creamy Curry Sauced Vegan Noodles

Delicious Cauliflower Mac & Cheese

Artichoke Spinach Spaghetti Squash

Keto Vegan Cauli-Rice (Mexican Recipe)

Vegan Keto Zucchini Noodles

Avocado Pesto Kelp Noodles

Vegan Keto Bibimbap

One Pot Zucchini Pasta

Almond Butter Sauce With Shirataki Noodles

Delicious Cauliflower Fried Rice (Vegan)

Sesame Peanut Shirataki Noodles

BEVERAGE RECIPES

Delicious Sugar-Free Green Coffee Shake

Vegan Keto Puerto Rican Eggnog (Coquito)

Vegan Keto Spanish Horchata

Frozen Berry Shake (Vegan Keto)

Vegan Keto Raspberry Lemonade

Vegan Keto Lime Batida Cocktail

Thai Iced Tea (Vegan Keto)

Creamy Cinnamon Smoothie (Vegan Keto)

Vegan Keto Mint & Chocolate Smoothie

Vegan Keto Nut Milk

Keto Blackberry & Raspberry Mojitos

Keto Vegan Starbucks Pink Drink

Vegan Keto Spicy Margarita

Vegan Keto Delicious Cocktail

Creamy Vegan Iced Coffee Blend

Delicious Chocolate Cinnamon Smoothie

CHEESE RECIPES

Grilled Cheese Stuffed With Cauliflower Crust

Slow Cooked Cheese & Cauliflower

Eggplant Roll Ups Stuffed With Vegan Cheese Mix

Thyme Waffles With Cheese

Vegan Keto Crumbly almond feta

Vegan Keto Fried Queso Fresco

SIDE RECIPES

Homemade Pumpkin Pie Spice Mix

Delicious Vegetable Salsa

No-Sugar Vegan Blackberry Chia Jam

Vegan Keto Condensed Milk

Vegan Keto Thai Curry Paste

Coconut Butter (Vegan Keto Recipe)

Vegan Chocolate Hot Barbecue Sauce

Low-Carb Garlic & Lemon Roasted Broccoli

Vegan Keto Cream Coconut Milk

Brazil & Macadamia Nut Butter (Vegan Keto)

Vegan Keto Harissa Paste

INTRODUCTION

The vegan diet and the ketogenic diet are two extreme opposites of a coin, contradicting each other at the slightest given opportunity. The ketogenic diet is founded on a low carb high fat diet structure, and on the other hand, the vegan diet is founded on a high carb diet. The ketogenic diet meal plan which thrives on the heavy consumption of animal fats and very low carbs is opposed to the vegan diet which places high value on animal well being and life - both diets are always at loggerheads. Most of the time, the ketogenic diet always seem to have little or no regard for the precious lives of animals and the vegan diet seems to promote the very carbs that will hinder reaching ketosis in a ketogenic diet plan. Settling this disparity between the vegan diet and the ketogenic diet is not as difficult as it appears... Yes you heard right! The Vegan-Keto diet plan is the rare compromise between two seemingly contrasting meal plans.

The Vegan-Keto Diet Plan To The Rescue...

The vegan ketogenic meal plan gives the vegan an opportunity to induce natural ketosis without harming the very principles on which veganism is founded on. A vegan can still get the right amounts of healthy fats and protein needed on the vegan keto diet in surplus. Avoiding carbohydrates and eating high and healthy fats as a vegan is very possible without any compromise whatsoever on the very ethics upheld as vegans. The vegan ketogenic diet is very similar to the traditional ketogenic diet - eating the right quantity of healthy vegan fats and protein with little carbs ensures reaching ketosis without sweat. Numerous proteins and fats can be gotten from vegetable oils, avocado, seeds, nuts and many other vegan food varieties. Coconut flax or olive oils are great sources of vegetable fats, and the ketogenic source of energy gotten from healthy fats.

The Ketosis Objective

The vegan ketogenic objective is to reach ketosis - a state where your body burns fat from high fat sources gotten from special vegan keto meals unlike regular high carb meals which supplies the body with glucose as an energy source. In simpler explanation, the body is turned into a machine that burns off fat rapidly. The vegan ketogenic diet helps the body to achieve full performance, weight loss, mental health and good health. In the process of ketosis, ketones are produced when the intake of food becomes short. These ketones are little bodily fuel molecules which serve as substitute for the little supply of blood sugar (glucose) and they are produced from the breakdown of fat in the liver. The essence of the vegan ketogenic diet is to force the body into a carbohydrate-starved condition, making the body become used to fats and converting fat to the bodily fuel (energy) that is needed to run.

Going Ketogenic As A Vegan (The Benefits)

The benefits of the vegan ketogenic diet are numerous, from the therapeutic medical use, the heightened energy to the speedy weight loss. The vegan keto diet plan helps to drop insulin levels and burn fat as an alternative source of energy which ensures drastic loss of weight. The meals specially designed for the vegan keto dieter helps to lower blood sugar levels and also serve as a very effective way of curbing and preventing diabetes. Concentration, focus and mental alertness become better and heightened in the vegan keto dieter due to the lowered blood sugar and the ketones that supply brain fuel. The vegan keto diet also helps to sustain satisfaction and improves energy in the vegan keto dieter. The energy of the vegan keto dieter becomes effective, reliable and sustained. The vegan keto diet has also proven successful in the cure and reversal of cancer, obesity, epilepsy, neurodegenerative diseases, cancer and diabetes. The vegan keto diet also improves the health and skin texture of the dieter, controlling and preventing acne and much more. 

Vegan Keto Diet Food Sources

Knowing what and what not to eat is really important as a vegan, so as to induce and sustain vegan ketosis speedily. There are uncountable varieties of healthy vegan food sources to choose from while on the vegan keto diet. This food source helps the vegan remain in ketosis and ensures that the vegan enjoys unrestricted benefits of the ketogenic diet. Compiled below is a comprehensive vegan keto diet food list that will help vegans get into ketosis early.

Protein Sources

Getting the right amount of protein needed on a daily basis is not a complex thing, since most vegan ketogenic plant foods are a great source of protein. There are also several meat alternatives available on the vegan keto diet. The following are protein source options on the vegan keto diet: pumpkin seeds, chia seeds, almonds, organic nigari tofu, silken tofu, vegan protein powder, and tempeh.

Carbohydrate Sources

All plant based foods have carbohydrates in them. So, it is very important to reduce the amount of carbs eaten on a daily basis so as to reach ketosis faster. The following are carbohydrate source options on the vegan keto diet: cabbage, cauliflower, broccoli, kelp and spinach 

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Fat Sources

The more fat consumed on the vegan keto diet, the more ketones are produced. Fat serves as the major source of energy the body needs to burn. The following are fat source options on the vegan keto diet: unroasted Brazil nuts, avocado oil, macadamia nut oil, olive oil, sesame oil, organic peanut butter (with no dairy), coconut butter, coconut oil, macadamia nuts, flax seed oil, avocado fruit and oil.

Nuts & Seed Sources

The following are nuts & seed source options on the vegan keto diet: walnuts, sunflower seeds, sesame seeds, pumpkin seeds, pecans, macadamias, hazelnuts, coconut flakes, chia seeds, almonds and cashews (be cautious, it has high carb)

Veggie Sources

The following are veggie source options on the vegan keto diet: Zucchini, turnips, Swiss chard, summer squash, sprouts, spinach, spaghetti squash, snow peas, shallots, scallions, sauerkraut, radishes, radish, peppers, parsley, onions, olives, mushrooms, lettuce, leeks, kale, green beans, garlic, fennel, egg plant, edamame, dill pickles, dandelion greens, cucumber, collard greens, chives, chard, celery root, celery, cauliflower, carrots, cabbage, Brussels sprouts, broccoli, bok choy, bell peppers, beet greens, bean sprouts, avocado, asparagus, artichokes and alfalfa sprouts. 

Vegan Anti-Ketosis (The Meals)

There are some veggies and meals that should be avoided on the vegan keto diet, these meals and veggies are very high in carbs and will defeat the overall objective of reaching ketosis as vegan. Such as; legumes, yams, beans, parsnips, yucca, corn, peas and potatoes.

You can live the vegan life and the ketogenic life simultaneously, without stress and to the maximum. Enjoy the limitless benefits!

BREAKFAST, LUNCH & DINNER RECIPES

Riced Cauliflower Stir-Fry & Crispy Peanut Tofu

Preparation Time: 30 minutes

Cook Time: 60 minutes

Serves: 2 servings

Cauliflower Tofu Ingredients

1 tablespoon sesame oil, toasted

12 oz. organic extra-firm tofu

2 minced garlic cloves

1 small cauliflower head

Sauce Ingredients

1 1/2 tablespoons sesame oil, toasted

1/4 cup stevia

1/4 cup reduced sodium soy sauce

2 1/2 tablespoons almond butter or peanut butter

1/2 teaspoon chili garlic sauce

Add-Ins

Top With: sriracha, cilantro, fresh lime juice

Mixed Veggies (broccoli, red pepper, green onion, baby bok choy)

Preparation

1. Wrap tofu severally with a clean absorbent towel and then place something heavy (cutting board or heavy skillet) over wrapped tofu to press and drain for 15 minutes.

2. Heat up an oven to 400ºF.

3. Cut tofu into cubes and place in one layer, on a baking sheet lined with parchment paper.

4. Place baking sheet into the preheated oven and bake tofu cubes until firm and dried, for 25 minutes.

5. Take baking sheet off the heat and set aside to cool.

6. Add every sauce ingredient into a mixing bowl and whisk until completely combined.

7. Check for seasoning and adjust the flavor, as necessary.

8. Add the tofu into the sauce and stir until well coated.

9. Set aside to marinate until flavors are infused, for 15 minutes or more.

10. Meanwhile, place cauliflower in a food processor or big grater.

11. Process until rice-like consistency is reached and let sit.

12. Prepare the veggies as necessary.

13. Add a dash of soy sauce and sesame oil into a big skillet over med to med-high heat.

14. Add the veggies into the melted oil and cook.

15. Once cooked, remove veggies into a bowl and cover to retain heat.

16. Scoop tofu into the preheated skillet and top with some spoonfuls of sauce until coated.

17. Stir-cook until tofu becomes browned.

18. Take off heat, transfer into a bowl, let sit and place lid over bowl.

19. Scrape off any skillet leftovers after rinsing the skillet under very hot water.

20. Return tofu into the oven.

21. Add few drops sesame oil into the pan and add the riced cauliflower and garlic.

22. Stir until combined and place lid over skillet to steam cauli-rice.

23. Cook, stirring from time to time, until softened and just browned, for 5-8 minutes.

24. Stir in few spoonfuls of the sauce into the skillet to season.

25. Serve cauli-rice and top with tofu and vegetables.

26. Top with any reserved sauce.

27. Enjoy immediately or keep refrigerated for few days.