Vegan Pressure Cooker Cookbook E-Book

Chris Burke

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

Veröffentlichungsjahr: 2017

Beschreibung

The vegan lifestyle becomes easy when you have unlimited access to good, nourishing and delicious recipes that are easy to prepare and that wouldn't waste your time. The vegan diet meal plan can become really easy and interesting to adhere to when you have a complete, very detailed and easy to read book such as this and a pressure cooker on the side, life can't be more beautiful! The vegan diet has so many weight loss and health benefits which ensure a better life and good health for every vegan.  This vegan diet pressure cooker cookbook gives varieties of delicious vegan breakfast, lunch and dinner recipes, exotic vegan recipes, beans, soups & chili vegan recipes, vegan rice & pasta recipes and more. It has been carefully written with a simple yet comprehensive approach; with each recipe containing detailed instructions, cook time, preparation time and servings. This vegan diet pressure cooker cookbook will demystify the vegan diet meal plan with several recipes to choose from everyday.  

Leseprobe

Vegan Pressure Cooker Cookbook

70 Amazing & Delicious Vegan Electric Pressure Cooker Recipes (Vegan Plant-Based Recipes)

CHRIS BURKE

Copyright © 2017 Chris Burke

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

Benefits Of The Vegan Diet & Lifestyle

The Vegan Diet Meal Guide

The Vegan Diet "Eatables"

The Vegan Diet "Eat Nots"

BREAKFAST LUNCH & DINNER MEALS

Cranberry Pear Cake

Pressure Cooker Breakfast Oatmeal

Vegan Baked Crispy Polenta Bites

Tangy Pickled Potatoes

Vegan Garlic Mashed Potatoes

Curried Lentil Sweet Potato Salad

Pressure Cooker Delicious Potato Spinach Lentils

Pressure Cooked Eggplant Sambar (Vegan Recipe)

Spiced Mustard Ginger Smashed Potatoes

Sesame Coconut Tomato Sauce With Vegetables

Vegan Veggie Masala Recipe

Blended Masala Sauce With Tofu Peas

Pressure Cooker Spinach & Lentil Dal

Vegan Peas & Potato

Pressure Cooked Vegan Pie

Sweet Potato, Red Lentil Hemp Burgers

Vegan Healthy Spinach Chana Masala

Vegan Cheesy Sauce (Pressure Cooker)

Coconut Almond Risotto

EXOTIC MEALS

Pressure Cooked Mexican Casserole

Delicious Punjabi Dal Fry

Cauliflower Green Beans Peas & Potatoes

Lentil Peanut Soup (African)

Delicious Split Pea Stew (Ethiopian Recipe)

Lentil Stew & Sweet Potato (Moroccan Recipe)

Pressure Cooked Vegan Posole (Mexican Recipe)

Italian Vegan Marinara Sauce (Pressure Cooked)

Mexican Barbacoa Mushroom Tacos

Veggies With Chickpea Rice Pulao (Vegan)

Easy Jackfruit Curry

Vegan Vegetables Lentil Dhansak (Vegan Recipe)

RICE & PASTA

Cherry Tomatoes, Garlic Mushrooms And Quinoa

Pressure Cooked Vegetables & Quinoa

Pressure Cooker Biryani Rice

Pressure Cooked Vegan Pasta

Cilantro Lime Cauliflower Rice

BEANS, SOUPS & CHILI MEALS

Pressure Cooker Refried Beans

Farmhouse Veggie Soup (Italian Recipe)

Pressure Cooked Split Pea Stew

Pressure Cooker vegan Curried Butternut Squash Soup

Smoky Navy Beans Split Pea Soup

Kale, Winter Squash & White Bean Stew

Pressure Cooked Chipotle Pumpkin Soup

Pressure Cooked Black Bean Soup

Vegan Spinach Chickpea Curry

Spinach Sweet Potato Chickpea Curry

Vegan Fused Veggie Carrot Soup

Vegan Brown Rice Lentil Soup

Kidney Bean Lentil Chili

Pressure Cooked Eggplant Masala Curry

Potato, Cauliflower Black Eyed Pea Curry

Vegan Acorn Squash Stuffed With Chickpea Curry

Delicious Red Kidney Bean Curry

Coconut Brown Chickpea Curry

Pressure Cooked Veggie Soup

Vegan Minestrone Soup

Delicious Pressure Cooked Lentil Soup

Black Pepper, Fenugreek, Broccoli, Brown Lentil Soup

Creamy Lentil Soup With Chard

Ripe Mango Vegan Soup

Tangy Edamame Curry

Classy Lentil Soup

Spiced Lentil Soup

Delicious Greens Pea Lentil Soup

Spicy Garlic Lentil Soup

Brown Rice Split Pea Soup

Sprouted Mung Bean Soup

Red Bell Pepper Chickpea Curry

Vegan Creamy Buttery Kidney Beans

Sriracha Tadka Lentil Soup

INTRODUCTION

A way of life that rejects taking advantage of animals and stops all types of animal abuse, whether for amusement, clothing, food, or any other reason is known as "Veganism". The vegan diet is a plant based diet, which includes foods made from plants (fruits, nuts, grains and veggies). Consequently a vegan cannot eat animal based foods such as dairy products, eggs and meats. Several people choose the vegan lifestyle for so many different reasons, including health, environmental or ethical reasons. The benefits of the vegan lifestyle are endless and that may be one of the reasons why many people opt for the vegan lifestyle.

Benefits Of The Vegan Diet & Lifestyle

Research shows that the vegan diet has proven to be a more effective choice for weight loss when compared to some other diets, invariably making it a healthy diet for losing weight. The vegan diet naturally controls and reduces the amount of calories that people eat per time which results in loss of weight. The vegan diet also reduces the risk of type 2 diabetes, reduces blood sugar levels and increases insulin sensitivity. The vegan diet is loaded with so many other health benefits which includes reduced risk of developing Alzheimer's disease, increased kidney function, reduced pain and symptoms of arthritis, up to 15% reduced risk of cancer development, up to 42% reduced risk of heart diseases and 75% reduced risk of high blood pressure in vegans. 

The Vegan Diet Meal Guide

The healthy vegan diet is a varied yet balanced diet; with 5 or more daily portions of veggies and fruit varieties, yoghurts and soya drinks as dairy alternatives, pulses and beans as proteins, pasta, rice, bread, potatoes and other starchy carbs, unsaturated spreads and oils (eaten in little amounts), and 6-8 or more glasses of water per day. The following is a guide for the vegan diet plan to help on your journey as a vegan.

The Vegan Diet "Eatables"

A well planned vegan diet with nutrient filled and minimally processed plant based meals is a healthy option for every vegan! Foods that can be eaten on the vegan diet meal plan include:

a) Seitan, tempeh and tofu: This is a protein filled and versatile substitute to animal based protein sources in other meals.

b) Unroasted and unblanched nut butters and nuts: great sources of vitamin E, selenium, magnesium, fiber and iron.

c) Peas, lentils, beans (legumes), these are very nutritious and filled with helpful plant compounds.

d) Plant milks and yogurts that are calcium, vitamin D and vitamin B12 fortified

e) Flaxseeds, chia, hemp (seeds) these are protein and omega-3 fatty acid filled.

f) Nutritional yeast, this adds a cheesy flavor to vegan meals and increased protein content.

g) Chlorella, spirulina (algae), great complete protein and iodine sources.

h) Kombucha, kimchi, pickles, sauerkraut, natto, miso, tempeh, Ezekiel bread (sprouted & fermented plant based meals), that helps and improves the absorption of minerals.

i) Quinoa, amaranth, teff and spelt, very high protein filled plant based meals.

j) Pseudocereals, cereals and whole grains, good sources of Vitamin B, iron, fiber, complex carbohydrates and many minerals.

k) Veggies and fruits, these increase every vegan's nutrient intake.

l) Mustard greens, watercress, kale, spinach, bok choy (leafy greens) are calcium and iron filled plant based meals.

The Vegan Diet "Eat Nots"

The vegan diet meal plan excludes animal based meals, such as:

a) Quail, duck, goose, turkey, chicken, wild meat, organ meat, horse, veal, pork, lamb, beef, and all types of poultry and meat.

b) Ice cream, cream, butter, cheese, yogurt, milk, and all types of dairy.

c) Lobster, crab, mussels, calamari, scallops, squid, shrimp, anchovies, and all types of sea food & fishes.

d) Royal jelly, bee pollen, honey and all types of bee products.

e) Fish eggs, ostrich egg, quail eggs, chicken eggs and all types of eggs.

f) Fish based omega-3 acids, animal based vitamin D3, L-cysteine, shellac, isinglass, carmine or cochineal, gelatin, egg white albumen, lactose, casein, whey and other animal based ingredients.

To reduce the risk of some nutrient deficiencies in vegans, a whole and fortified, nutrient filled and well planned vegan diet is important. In the following pages of this book, you will find 100 delicious vegan diet recipes that can be prepared in an electric pressure cooker. To help facilitate a successful vegan lifestyle and make vegan meal delivery in the short possible time, enjoy!

BREAKFAST LUNCH & DINNER MEALS

Cranberry Pear Cake

Preparation Time: 10 minutes

Cook Time: 35 minutes

Serves: 4-6 servings

Dry Ingredients

1¼ cup whole wheat pastry flour

½ tsp baking soda

½ tsp cardamom, ground

1/3 tsp salt

½ tsp baking powder

Wet Ingredients

½ cup vegan milk, unsweetened

2 tbsps flax seeds, ground

¼ cup stevia

2 tbsps mild oil

Add-Ins

½ cup fresh cranberries, chopped

1 cup pear, chopped

1½ cups water

Method

1. Grease a 6-7" bundt pan with oil and let sit.

2. In a fairly big mixing bowl, add all the dry ingredients and stir until combined.

3. In a big measuring cup, add the wet ingredients until combined.

4. Pour the wet mixture into the dry mixture and stir until well mixed and desired consistency is reached.

5. Fold in the chopped fresh cranberries and the chopped pear into the mixture before spreading into the oiled bundt pan.

6. Cover bundt pan and cake mixture with foil.

7. Place a stainless steel steam rack into your pressure pot and add water.

8. Place bundt pan over steam rack.

9.  Place the lid over the pressure cooker, secure and set steam release handle/vent to "sealing". 

10. Cook for 35 minutes on high pressure.

11. After cook time has been reached, let the pressure cooker pressure release naturally until the floating valve (metal pin) drops down.

12. Open the pressure pot lid.

NOTE: Make sure pressure has been released before opening the lid of the pressure pot.

13. Set aside to cool before you remove the cake from the pan.

14. Cut and serve.

Pressure Cooker Breakfast Oatmeal

Preparation Time: 2 minutes

Cook Time: 3 minutes

Serves: 2-3 servings

Ingredients

3 cups water

1 cup steel cut oats

Cinnamon, if desired

Top With (if desired)

Apples, chopped

Method

1. Add 1 cup steel cut oats into a pressure pot.

2. Add the water over the oats in the pressure pot.

3. Place the lid over the pressure cooker, secure and set steam release handle/vent to "sealing". 

4. Cook for 3 minutes on high pressure.

5. After cook time has been reached, let the pressure cooker pressure release naturally until the floating valve (metal pin) drops down.

6. Open the pressure pot lid.

NOTE: Make sure pressure has been released before opening the lid of the pressure pot.

7. Set oats aside to cool and stir well.

8. Add the cinnamon (if using) into the pressure pot and let sit until cooled.

9. Serve topped with chopped apples or any other desired fruit toppings you desire.