The Healthy & Natural Vegan Diet: Healthy Food Recipes, Advice, Spice Mixtures, Tips & Techniques

By Dueep Jyot Singh

Introduction

This book is for all those health-conscious people out there, all over the world, who are looking for healthy meals, which give them essential nutrients, provide them with energy, and thus enable them to stay full of health and vigor, throughout their lives.

The vegan diet, which people in the West may consider to be a possibly modern concept, was started in the 1950s by dietitians, but has actually been in the existence for millenniums. It was a part of many ancient civilizations, where people survived on fruit, vegetables, nuts, roots, cereals, and stayed healthy. They also had the benefit of longevity, because they were not eating meat products or any dairy products, because they could not afford them or hunt for them. So the vegan diet was a matter of necessity and not of choice.

As times went by, and civilizations flourished, it was only the rich people who could afford to eat meat products or even dairy products. The poor survived on what they could get, grown in their own back gardens, or those plants which were edible and of whose knowledge, they had garnered from the elders of their tribe, or from experienced wise men /people well-versed in herbal and natural lore. This vegan diet was of course an integral part of the diets eaten by people in Asia, Africa, parts of Europe and the rest of the world, where a nomadic lifestyle was more a part of life, than a settled and domesticated lifestyle.

• Language: English
• Publisher: Mendon Cottage Books
• Release date: May 28, 2017
• ISBN: 9781370544301

Book preview

The Healthy & Natural Vegan Diet

Healthy food recipes, advice, spice mixtures, tips & techniques

Dueep Jyot Singh

Healthy Learning Series

Mendon Cottage Books

JD-Biz Publishing

Download Free Books!

http://MendonCottageBooks.com

All Rights Reserved.

No part of this publication may be reproduced in any form or by any means, including scanning, photocopying, or otherwise without prior written permission from JD-Biz Corp Copyright © 2016

All Images Licensed by Fotolia, Pixabay, John Davidson, and 123RF.

Disclaimer

The information is this book is provided for informational purposes only. The information is believed to be accurate as presented based on research by the author.

The author or publisher is not responsible for the use or safety of any procedure or treatment mentioned in this book. The author or publisher is not responsible for errors or omissions that may exist.

Download Free Books!

http://MendonCottageBooks.com

Table of Contents

Introduction

Necessary Cooking Utensils

Porridge/Cereals

How to Make Soymilk

Making Traditional Rice Milk

English Muffins

Ginger Orange Muffins

Pav Bhajee – Muffin Mixed Vegetables Street Food Breakfast

Pav Bhaji Masala

Bara with Chickpeas

Curry Powder for Chickpeas – Mild

Traditional Garam Masala Powder

Mango Chutney for Your Baras.

Cornbread

Granola

Muesli Bars

Cumin Bread Puffs

Chickpea Bread Variation

Breakfast Kedgeree

Tabbouleh made of Quinoa

Lao Bing- Flaky Chinese Pastry bread

Kai Yang Bai Cai. Stir – fried mushroom cabbage

Breakfast Scones

Mint Scones

Vegetable Tortilla

French Brioche

Chickpeas and Rice

Hush Puppies

Southern Corn Sticks

Herbs and Lemon Bread

Traditional Soda Bread

Cinnamon Waffles

Banana Breakfast Bowl

Upma – pronounced Oopamah – with oats

Scrambled Tofu

Tomato and Chickpea Soup

Zucchini Fritters with Yogurt, Garlic and Cucumber

To Make the Yogurt Dip

Klosse – Traditional Thuringen Potato Dumplings

Pancakes

Making Traditional Coconut Milk

Caribbean Coconut Milk Pancakes

Pita Bread

Stuffed Pita Bread

Traditional Hummus for Pita Bread

Tahini – sesame seed paste

Traditional Foule

Traditional Spiced Mixed Vegetables

Baked Bread Fritters

Stuffed Lentil Bread

Traditional Mint Onion Chutney for Fritters

Traditional Samosas

Traditional Red Vegetable Sauce

Traditional Seasoned Pearl Millet Bread

Native American Fried Bread

Mayonnaise Bread

Garlic Butter French Bread

Grilled Corn Kebabs

Bell Pepper and Tofu Kebabs

Sandwiches

Classic Peanut Butter and Jam Sandwiches

How to Make Classic Peanut Butter

How to Make Mayonnaise- my style

Cheese Dip for Sandwiches

Vegan cheese made of almonds

Peanut Butter and Onion Sandwiches

Cabbage Sandwich

Potato Pancake Sandwich

Grilled sandwiches

Watercress Sandwiches

Mushroom Pate Sandwich

Open faced olive and mayonnaise sandwich

Croissant Sandwiches

Drinks / Smoothies / Shakes

Almond milk

Masala chai

Ginger Lemon Squash

Black Carrots Wine

Traditional Poppy Seeds Almonds Coolant – the Eastern Version of Almond Milk

Hot Cocoa

Apple Lemonade

Mocha Milkshake

Banana Delight

Mixed Fruit Smoothies

Cranberry Apple Delight

Buttermilk Moru

Traditional Arabic Coffee – Kahwa arebya [brew]

Traditional raw mango spicy molasses drink

Meals Prepared In Less Than 10 Minutes

Mushroom Tofu Stirfry

Healthy Breakfast Salads

Basic Tossed Salad

Coleslaw

Sour Cream Dressing for Coleslaw

Creamy Cucumber Coleslaw

Yogurt with Cucumbers

Traditional Kidney Bean Salad

Cachumbar salad

Traditional Salad Dressing

Traditional Potato Salad

Spiced Fruits and Vegetables Stir fry

Vegetable Noodle Broth

Potato Cheese Bread Sticks/Patties on Salad Greens

Tortilla Wraps

Spaghetti with Traditional Tomato and Basil Sauce

Tasty Green Beans

Ratatouille

Stirfry Cabbage

Conclusion

Author Bio

Publisher

Introduction

This book is for all those health-conscious people out there, all over the world, who are looking for healthy meals, which give them essential nutrients, provide them with energy, and thus enable them to stay full of health and vigor, throughout their lives.

The vegan diet, which people in the West may consider to be a possibly modern concept, was started in the 1950s by dietitians, but has actually been in the existence for millenniums. It was a part of many ancient civilizations, where people survived on fruit, vegetables, nuts, roots, cereals, and stayed healthy. They also had the benefit of longevity, because they were not eating meat products or any dairy products, because they could not afford them or hunt for them. So the vegan diet was a matter of necessity and not of choice.

As times went by, and civilizations flourished, it was only the rich people who could afford to eat meat products or even dairy products. The poor survived on what they could get, grown in their own back gardens, or those plants which were edible and of whose knowledge, they had garnered from the elders of their tribe, or from experienced wise men /people well-versed in herbal and natural lore. This vegan diet was of course an integral part of the diets eaten by people in Asia, Africa, parts of Europe and the rest of the world, where a nomadic lifestyle was more a part of life, than a settled and domesticated lifestyle.

Let me admit it, I am not one hundred percent vegan, because I cannot resist a cheddar cheese sandwich occasionally. True vegans do not eat any meat products, or dairy products, or even any animal related products like honey. So these recipes are going to have natural sweetening products, instead of refined sugars or honey. Traditionally, the sweetening products are unrefined cane sugar, or beetroot sugar. If you can get them, so much the better. If you cannot get them, try looking for Brown cane sugar, molasses, jaggery, instead of refined sugar. When you are going vegan, forget about those artificial sweeteners, because I want you to go for 100% healthy, natural diet, without any preservation messing up your system, which is being restored slowly and steadily to its state of good glowing natural health.

So we are starting with healthy breakfast food recipes, from all over the world, which you are going to prepare right in your own kitchen, with food items that you can find easily, either in your own backyard, or in the woods, if you are more attuned to nature and enjoy hunting for let us imagine for wild onions, dandelion leaves and nasturtium leaves for that delicious sandwich, edible fruit, nuts and vegetables and herbs growing in your native area, or anything else, you have been taught from childhood as being one of the bounties of nature for which to be thankful.

Breakfast is a natural and essential part of a human diet, and anybody missing it, because he is too busy to eat is well on his way to future bad health due to malnutrition and an unhealthy dietary lifestyle. About three decades ago, when I used to skip my breakfast, because I was too busy to eat something, and I would have something, on the run, or perhaps call in for a sandwich from the nearby food joint, an elder told me – never go out of the house without having five mouthfuls of food, eaten. This gives you energy, gives your stomach enough nourishment, until the next time you have your meal, and also, once you have eaten something, you have enough resources, for who knows when you are going to eat next!

This is an old traditional saying, coming down the ages from the time when it was very hard to survive in lands, where food was scarce and it was the strongest who managed to get to eat. So, one meal, even if it was a breakfast, meant that the stomach had something in it to stay it, until one had another meal. That meant the person was not going to suffer from malnutrition or future starvation.

So many of us are starving ourselves, on purpose, because we are too busy to eat breakfast.

Be sensible, think about yourself, and your future health, and begin eating a healthy breakfast right now. In Britain, it was said traditionally – breakfast like an Emperor, lunch like a king, and supper or diner like a pauper. That is why, breakfast involved many food items, including cereals, starting with porridge, bread, muffins, and a traditional breakfast, had fried bacon, butter, eggs and meat, ending with hot toast, and jam, marmalade and butter, topped off with coffee or milk.

Because who knew, when you would eat next? Take that as a truth, and even if you say, that is not going to happen, do have your breakfast before you leave for the day’s work, would you?

This diet was of course all right for people, living in an atmosphere, where you needed plenty of proteins and fats, in a land full of cold winds and gales, and perpetual rain. You of course are going to eat diets which are more suitable for your climate, your environment, and the region in which you live, as well as the season. So this diet is going to be a mixture of recipes for a winter diet and a summer diet, as you like it.

Necessary Cooking Utensils

It does not matter whether you are a cooking newbie, or you have a kitchen full of utensils inherited from your great grandma. There are some basic utensils, which you need in your kitchen right now, in order to have healthy breakfasts. Forget about that expensive mixer grinder blender, with several useless attachments. Consider yourself to be living 200 years ago, where vegan diets were a part of life, and definitely à la mode. Imagine yourself in your great grandma’s kitchen. She definitely does not have electricity, so a grinder or a blender to do the blending was out of the question. She uses a whisk/fork to do the whisking of batter or mixing things, in her mixing bowl.

After that, you need a pancake griddle. In the east, it was called a Tawa, on which everything was done, including making of pancakes – stuffed or plain, to be soaked in syrup and appreciated every breakfast for sweet pancakes or hefty meals of stuffed potato/vegetable pancakes, which I definitely cannot resist every breakfast. The only problem with them is that these are traditional pancakes, and you need to have an active lifestyle in order to get the most out of their nutritional value. If you intend eating two of these pancakes for breakfast, and then go sit in front of the computer like an amiable owl, you are soon going to have what is so politely called a spare tire in ladies, and a beer belly in gents.

Our ancestors were on the go, from morning to night. That is why; they had healthy and nourishing breakfasts.

So make sure you have your pancake griddle right at hand, with a wooden ladle in order to turn the pancake upside down, or toss it towards the ceiling and wonder where it stuck?

I am giving you photographs of what those griddles look like, and if you have them in your