The Plant-Based Cookbook: 100 Healthy &Tasty Recipes Anyone Can Cook

By Debbie Clawson

Enjoy The Best Diet Ever!
There are many good diets out there, but experts generally agree that the best diet is one that is centered on fresh, whole ingredients and also minimizes process foods. This is good news and precisely what this book is all about. The plant- based diet is what you need to be healthy and live long. By preventing and addressing several diseases and chronic illnesses that a large number of people suffer, the plant- based has been proven to be the best diet in recent times.

It aids weight loss, reduces cancer, lower cholesterol levels, lower blood pressure, prevents diabetes, promotes a healthy heart, among others. What’s more, it is also a very friendly diet, easy to start, follow and maintain until you attain your desired goal.

Why harm yourself with what you eat, when you have this book to serve as a guide to enjoy the plant-based diet. This cookbook provides you with the essential information to get you started, pointing out the foods to eat and to avoid as well as how to make a smooth and healthy transition to this diet, from whatever position you are. This book offers a step-by- step approach to the plant based diet and guarantees a healthier, leaner and happier you.

Let’s not forget the nutritious and tasty recipes that accompany this cookbook. There are 100 of them, offering a balanced meal with affordable and accessible ingredients. They include breakfast and smoothies, soups, salads, snacks and sides, vegetable main dishes, grain main dishes, pasta main dishes, beans main dishes and desserts. These 100 recipes with nutritional information on each one, will keep you wanting for more.

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• Language: English
• Publisher: Mayorline
• Release date: Oct 11, 2018

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INTRODUCTION

The Plant Based Diet And Its Many Benefits

One of the best things you can do for your health is to embrace a plant-based diet. A plant-based diet is centered on foods derived from plants. The core principle is of this diet is the consumption of whole, natural and organic plant-based foods that contain the right balance of nutrients. Thus, vegetables, fruits, legumes, beans, wholegrain and nuts, which are usually rich in fiber, vitamins and other vital nutrients form the core of this diet. In a plant-based diet, majority of the foods you eat should come from plants. This should include colorful fruits and vegetables as well as legumes, beans, whole grains, nuts and seeds, herbs, seasonings and spices.

Eating a plant-based diet doesn't mean you are becoming vegetarian. Some people eat plant based foods with occasional inclusion of animal products, while others may decide not to eat any animal products or dairy (e.g. vegan or vegetarian). While plant-based diet bears some similarities with vegan or vegetarian diet, there are differences. Vegan diet followers do not eat any animal products, including eggs, honey, dairy, seafood, poultry and meat. Vegetarians eliminate all meat and dairy products from their diet but some vegetarians eat diary, eggs and seafood. A plant-based diet simply minimizes or avoids meats and dairy products as well as refined foods like white flour, added sugar and processed oils.

There are types of plant-based eating as well as variations of this diet that people follow.  There are the:

Lacto-Ovo Vegetarians – This category of people eat dairy foods and eggs but exclude poultry, meat, or seafood.

Lacto-Vegetarians – this category of people eat dairy foods but do not eat eggs, poultry, meat, and seafood.

Ovo-Vegetarians – eat eggs but do not eat all other animal foods, including dairy.

Vegans – avoid all animal products, including eggs, dairy and honey.

The two main variations of the plant-based diets are Flexitarians : semi-vegetarians who eat meat or poultry occasionally and Pescetarians who eat fish and/or shellfish.

Whatever variation you choose, the plant-based diet is very flexible in its approach. It has no fixed rules; thus individuals can tailor their plant-based eating style to their own preferences and lifestyle. It is suitable for many dietary preferences, be it keto, paleo, Mediterranean or raw vegan. This is one primary reason it is so popular and increasing in popularity by the day. Estimates suggest that around 4 billion people in the world live on a form of plant-based diet, while only 2 billion people live mainly on a meat- based diet. No doubt, people are becoming more conscious of their health. The need to curb the alarming rate of chronic health conditions such as obesity, heart disease, stroke, diabetes among others is a major factor. Plenty of research and evidence of the efficacy of this diet plan abounds.

The plant-based diet offers tremendous health benefits. It promotes a healthy heart, aids weight loss, reduces the risk of certain cancers and diabetes, supports the immune system and enhances speedy recovery. If your goal is weight loss, then you'd do well to consider a plant-based diet.  With little oils, little or no sugars, no processed ingredients and plenty of whole foods, this diet is calorie restrictive. It is much better than a vegan diet, which though avoids animal products do not restrict calories whatsoever.  Benefits of a plant-based diet include:

Weight loss

Reduces cancer risk, especially colorectal cancer

Lower cholesterol levels

Lower blood pressure

Diabetes type 2 reversal

Eco-friendliness

Reduction of deforestation

Saves money

Promotes a healthy glowing skin

Diabetes Prevention

There are about 387 million people are living with diabetes, and experts say that this number will increase by about 500 million by 2035.  Research has proven that a plant-based diet can improve blood sugar control in individuals with diabetes. A plant- based diet can help to prevent type 2 diabetes.

A Health Heart

A higher intake of fruits and vegetables lowers the chances of developing cardiovascular disease. Researchers say that people who eat about eight-plus servings of fruits and vegetables are at a much lower risk (about 30%) of developing a heart attack or stroke, compared to people who eat less than 1.5 servings per day.

Hypertension Control

Lots of research indicates that a diet packed with fruits and vegetables can lower blood pressure. This is good news for About 1 in 3 American adults who suffer from high blood pressure and are at higher risk of heart disease and stroke. On the contrary, a non-plant-based diet of refined grains, sugary drinks and fruit juices was linked to higher risk of heart disease.

Weight Loss

Studies have shown that a plant-based diet can facilitate weight loss and improve health significantly. Its high fiber content and exclusion of processed foods will help to shed excess fat. It also helps to maintain weight loss in the long run.

Low Cancer Risk

Research suggests that following a plant-based diet (lacto-ovo vegetarian diet) may reduce your risk of certain types of cancer, particularly gastrointestinal cancer, and colorectal cancer for those who follow a vegetarian diet (pescatarians, vegetarians who eat fish).

Cognitive Decline Prevention

Plant-based diets have been shown to prevent cognitive decline, dementia and Alzheimer's disease in older adults. Diets rich in vegetables and fruits are full of antioxidants, which have been proven to slow down or even reverse cognitive deficits.

Vision Value

Kale, spinach, squash, grapes, corn and kiwi are some examples of fruits found in plant-based diet which aids night vision and prevent cataract due to the lutein and zeaxanthin pigments they contain.

Shopping List For A Plant-Based Diet

Foods to Eat

Vegetables:  Spinach, kale, tomatoes, cauliflower, broccoli, carrots, peppers, asparagus, etc.