Plant Based Diet Cookbook: Whole Food, Delicious Plant-Based Recipes for Vibrant Health, Workouts Energy and Kick start Healthy Eating
By Vanessa Paul
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About this ebook
This Cookbook should get you right on track in no time, you will discover the importance of integrating plant based food into your everyday meal with delicious stress free recipes and balancing out your nutritional requirements. In this plant based diet cookbook, you will understand the benefits of healthy diet nutrition. Vanessa's incredible understanding of whole-food is combined with her passion for amazing food to give you a cookbook with everything you need to know about plant based diet.
This easy-to-follow, meal-by-meal makeover is an easy approach to a nutritional health practice that focuses on hearty comfort foods; you do not need portion control or stressing about acquiring single nutrients like protein and calcium. You will be learning how to stock your pantry or refrigerator with tips and tricks to eat right on plant based, easy healthy go snack. You'll also get delicious and tasty recipes to help you stay right on track. A comprehensive Plant Based Diet Shopping List and many more!
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Plant Based Diet Cookbook - Vanessa Paul
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Copyright © 2019 Vanessa Paul
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
INTRODUCTION
What Are The Types Of Plant-Based Diets
Eating For Optimum Health
PLANT-BASED DIET SHOPPING
SMOOTHIE AND BREAKFAST
Coconut Granola Yogurt
Vibrant Green Avocado Smoothie
Chocolate Mint Protein Drink
Pear spinach Ginger Smoothie
Vanilla Milky Turmeric Tea
Organic Sorrel Drink
Carrot Pineapple Base Overnight Oats
Kiss Kiss Tso’s Cauliflower
Special Pumpkin French Toast
Crumbled Tofu With Green Pepper Scramble
Chickpea Flour Veggie Scramble Chickpea Flour Scramble
Red Pesto And Cherry Tomatoes Couscous Porridge
Peanut Butter Oats With Jam Porridge
Blueberry Soy Yogurt Overnight Oats
Cauliflower Chickpea Zucchini Quiche
Chickpea flour Chives Omelet
Sautéed Veggies Savory Bowl
Green Chia Spinach Pudding With Fruits Toppings
Cherry And Apple Meal
Quinoa Burrito Meal
Pistachios And Lemon Brussels Sprouts
Blueberries Lemon Oats Squares
Creamy Banana Pie Chia Pudding
Coconut Bowl Carrot Oat
LUNCH RECIPES
Guacamole Filled Rolls
Roasted Sunflower Chickpea Sandwich
Tofu Pumpkin Salad Sandwich
Lettuce Noodles With Mango Rice Paper Rolls
Chickpea Avocado Lettuce Cups
Cauliflower Green Curried, Lentil With Green Grape Salad
Bean And Rice Veggies Burritos
Chickpea Lemon Mint Tabbouleh
Paprika Parsley Cauliflower
Golden Spicy Beans & Bulgur
Greek Cucumber Zucchini Bowl
DINNER RECIPES
Simple Skinny Pasta Primavera
Mushrooms Pancit Bihon
Brussels Sprouts Pasta With White Wine
Spiralized Vegetables
Tofu Chop Mein
Swiss Chard Sweet Potato & White Bean Pasta
Jammy Style Grilled Eggplant
Perfect No Noodle Pad Thai
Crispy Chickpeas Salad With Lemon Garlic Kale Dressing
Sweet Potato Sesame Peanut Salad
Spiced-Up Eggplant & Broccoli Salad
Barbeque Bean With Pineapple Salsa Tacos
Roasted Vegetables Pumpkin Meal
Artichokes Broccoli Stuffed Greens Pizza
Coconut Potato Cauliflower Curry
Potatoes Slaw with Thai Peanut Butter
Chickpea Couscous Bowls With Dressing
Green Bean with Cauliflower Casserole
One Man Meal Taco Spaghetti
Cauliflower Roast with Pistachio Gremolata
SOUP RECIPES
Italian Vegan Squash Zucchini Soup
Chickpea Carrots Celery Noodle Soup
Broccoli Carrots Mushroom Soup
Zucchini Squash Vegetable & Herb Soup
White Bean Soup with Garlic and Parsley
Pressure Cooking Vegan Meatball Soup
Marinated Tofu Ramen Noodle Soup
Black Bean-Tomato Orange Chili
Spinach Celery Dumplings Soup
Chile Curried Tomato Tortellini Soup
Creamy Cauliflower Peas Soup
White Bean with Pesto Dumplings Soup
Nice Roast Cauliflower with Parsley-Chive Soup
Potato Broccoli With Cheesy Sauce Soup
Enrich Cabbage Soup
Spicy Quinoa Taco Soup
Coconut Broccoli Spinach Soup
Vibrant Vegetable Soup
Leek Potato Carrot Soup
Red Peas Yam Soup
DESSERTS SNACKS AND APPERTIZERS
Banana Cashews Cream Pie
Mashed Chickpea Salad Bites
Coconut Blueberry Unsweetened Muffins
Powerful Food Bars
Pumpkin Hearts Granola Bars
Tofu Crusted Sesame Seed
Oven Baked Breaded Zucchini Fries
Larabar Bites Mint Chocolate Truffle
Dan’s Peach Cobbler
Pumpkin Nutmeg Cornbread
My Peanut Butter Pie Coconut Whipped Cream
Pretty Graham Crackers
Carob Coconut Energy Bites
Cranberry Pecans Fluff
Asian Almond Cookies
INTRODUCTION
A plant-based diet consists totally or partially of foods gotten from plants, including fruits, legumes, vegetables, nuts, grains, seeds. It is often said that plant based foods contains a lots of healing components that can prevent and often reversed diseases.
The first step to improving your health is by improving your nutrition, which is the whole idea of plant based diet. Like I always say, I healthy eating means a healthy life.
Although plant based diet is all about consuming food derived from plants, different individuals have different reasons for adopting plant based diet, for some people, reason may be environmental concerns, some health reason, animal treatment concern, and difference in taste or social pressure.
This book contains guides and tips with the basic information you need to consider before you make a switch to plant based diet. The trick is, when transiting you have to go slow, do not be in a rush to switch to plant based food entirely, it should be a gradually process.
What Are The Types Of Plant-Based Diets
Ovo-vegetarians: These kinds of vegetarians along with plant based food eat eggs but avoid dairy and all meat, poultry or seafood.
Vegans: These types of vegetarians only eat plant based foods; they do not eat any animal products or food, including eggs, honey and dairy. Many ready-made products bought at the store may contain animal ingredients. Read the label on each product carefully to ascertain if it contains animal ingredients
Lacto-ovo vegetarians: These kinds of vegetarians along with plant based food eat eggs and dairy but not poultry, meat or seafood.
Lacto-vegetarians – These kinds of vegetarians along with plant based food eat dairy foods but avoid meat, seafood, poultry and eggs.
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Variations of plant-based diets include:
Flexitarians or (Semi-vegetarians) – eat meat or poultry occasionally
Pescetarians – eat shellfish and/or fish.
Eating For Optimum Health
Choosing diets focused on a wide range of plant foods provide easy, affordable, nutritious and tasty options. Plant-centered diets which are rich in vegetables, oats, beans, fruit, seeds, and nuts, wholegrain such as, cereal based and rice are also rich in all the nutrients your body needs for optimum health, such as essential protein, fats, minerals, vitamins, and lots of fibre.
A well planned and balanced plant-based diet can help to reduce weight and manage weight loss, may reduce the risk of cancer, cardiovascular disease, and type 2 diabetes due to low saturated fat it contain. To get the best from this diet, plant-based nutrition needs to be planned, just like every other diet.
Plant-based diet is abundantly rich in good nutrients and there are some you need to pay attention to because you have cut off or limiting the consumption of some of the nutrient animal-derived foods can offer.
Calcium
Calcium is important for healthy bone, along with a healthy diet and weight bearing