Vegan Keto Cookbook: 80 Amazing Vegan Ketogenic Recipes For Rapid Weight loss & A Healthy Life - A Vegan Ketogenic Diet Cookbook (Best Low Carb Vegan Recipes)
By Jane Adams
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About this ebook
Jane Adams
Jane Adams has spent over two decades researching and reporting on how Americans live, work, and love, and especially how they respond to social change. A frequent media commentator, she has appeared on every major radio and television program. The author of eight nonfiction books and three novels, she is a talented communicator, and an expert in managing personal, professional and family boundaries, dealing with grown children, coping with change, and balancing life and work. A graduate of Smith College, Jane Adams holds a Ph.D. in social psychology and has studied at Seattle Institute of Psychoanalysis and the Washington, D.C. Psychoanalytic Foundation. She has been an award-winning journalist, a founding editor of the Seattle Weekly, and an adjunct professor at the University of Washington. She is the recipient of the Family Advocate of the Year award from “Changes,” an organization devoted to improving relationships between parents and adolescent children.
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Vegan Keto Cookbook - Jane Adams
Keto)
INTRODUCTION
By default, the vegan diet is a diet that rejects any kind of animal products (fish or sea food, dairy, eggs, meats, etc). On the flip side, the ketogenic diet is a low carb, high fat diet which translates the body's metabolism into a ketosis state.
Despite the benefits of the vegan diet, the dieter can often make so many dieting mistakes which have major ramifications on the vegan's health negatively. The vegan rejects animal products and embraces starchy veggies, hydrogenated oils, bread, highly processed meat substitutes, pasta, sugary junks etc, which often results into increased sense of hunger, hormone leptin imbalance, increased bad cholesterol (LDL), drops and spikes of the blood sugar and many more negative health effects. The ketogenic and vegan diets are great sources of healing power and these powers can be harnessed and enjoyed by every vegan, regardless of the obvious dissimilarity between the two diets. The vegan and ketogenic diet can be amended to work well together as a single diet for the benefits of every vegan.
Your body runs on glucose (gotten from dietary carbohydrates) as the main energy source used by all the cells in your body for general body functions. The idea of the ketogenic diet is to reduce the intake of digestible carbohydrates (this excludes dietary fibers) to 20-50grams every day, compelling your body to seek an optional energy source by running on ketones (produced when fat is burned) instead of glucose. The ketogenic diet is known to support natural no starvation loss of weight.
On the vegan ketogenic diet, the integrity of the vegan diet is retained, having all the advantages of the vegan diet, not breaking any vegan principle yet taking advantage of the ketogenic diet to the maximum.
THE VEGAN KETO ADVANTAGE
The vegan ketogenic diet has so many advantages - from weight loss, keeping fit to numerous health benefits, such as
Improvement in neurological degenerative diseases (Alzheimer, Parkinson)
Acne improvement
Improvement in migraine headache
Treatment of epilepsy
Normalization of leptin levels
Treatment and prevention of cancer
Relief of metabolic syndrome
Better memory and mental focus
Physical endurance improvement
Type 2 diabetes reversal
VEGAN KETO FOOD SOURCES
Every newbie on the vegan diet or intending vegan often wonders one thing - what will I be eating? The choice of what to eat shouldn't be a problem, as there are so many options and food sources to choose from. Below is a list of top recommended food sources (low carb veggies, protein sources, healthy fat sources and more).
Vegan Keto Fat Sources
Roasted pecans, avocado oil, macadamia nut oil, olive oil, coconut oil, sesame oil, organic vegan peanut butter, coconut butter and flax seed oil.
Vegan Keto Protein Sources
Pumpkin seeds, pecans, almonds, tempeh, organic nigari tofu and extra firm silken tofu.
Vegan Keto Low Carb Veggies
Avocado, broccoli, collard greens, romaine lettuce, spinach, alfafa sprouts, bok choy, beet greens, artichokes, chives, chard, celery, cauliflower, green beans, egg plant, kale, parsleys, mushrooms, spaghetti squash etc.
Vegan Keto Seeds & Nuts
Walnuts, sunflower seeds, sesame seeds, pumpkin seeds, pecans, macadamia, hazelnuts, coconut flakes, chia seeds and almonds
ANTI-KETOSIS
There are some foods that are seemingly harmless that would hinder reaching and sustaining vegan ketosis as a vegan, such as
Legumes
Yams
Beans
Parsnips
Yucca
Corn
Peas
Potatoes
Bread
Sugar etc
Let me be the first to congratulate you on your journey to reaching and sustaining ketosis without stress and enjoying the limitless possibilities of the vegan ketogenic diet.
BREAKFAST LUNCH & DINNER MEALS
Minty Almonds & Pepper Stuffed Quinoa
Preparation Time: 15 minutes
Cook Time: 1 hour 15 minutes
Serves: 4 servings
A delicious flavorful Italian recipe
Ingredients
1 cup (rinsed & drained) quinoa
4 bell peppers (sliced across the length, seeds & white flesh removed)
1 1/4 cup water
1 pasta sauce (540g) jar
1 tablespoon olive oil
½ cup almonds, slivered
1 minced garlic clove
1 (diced) onion
¼ cup fresh mint
2 tablespoons nutritional yeast
Salt & pepper
Preparation
1. Heat up oven to 350ºF.
2. Add water, 1 cup pasta sauce and quinoa into a fairly big saucepan.
3. Bring to boiling and reduce the heat to low.
4. Place lid over saucepan, simmer for 15 minutes thereabout, until all the cooking juices is absorbed.
5. Add almonds into a frying pan and saute until toasted, making sure they do not burn.
6. Transfer toasted almonds into a mixing bowl.
7. Add olive oil into a pan over med-heat; add the garlic and onion into the hot oil.
8. Saute for about 3 minutes, until translucent.
9. Transfer sauteed veggies into the bowl with the toasted almonds.
10. Add cooked quinoa into the almond and veggie mixture and top with