The Plant-Based Diet for Beginners: The Essential Cookbook for Perfect Make Ahead Meals with Easy, Delicious & Budget Friendly Recipes to Lose Weight and Live Healthy

By Gary Cole

The Plant Based Diet is a diet focused on providing the dieter with the necessary nutrients required to keep the body running at its optimal capability. The Plant Based Diet for Beginners offers flavor filled recipes, sourced primarily from plants.

The Plant-Based Diet has a good track record of providing the body with a higher content of fiber and phytonutrients coupled with the high density of nutrient contained in it. The Plant-Based Diet remains one of the most recommended diet by top medical practitioners in the world; with its numerous benefits ranging from an effective control of diabetes, weight loss, management of cancer and cognitive decline with an impressive rate of disease and stroke prevention.

In this Plant-Based Diet Cookbook, you will be introduced to plant based living, with a relatable guide to starting out on Plant-Based eating, to a step by step beginners guide to 100 healthy and tasty Plant-Based recipes.

I want to encourage you to purchase this book and start your way to a better living.

• Language: English
• Publisher: shalombrain
• Release date: Mar 9, 2020
• ISBN: 9788835383130

Book preview

Introduction

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I have discovered over time, that the major source of my increased energy and unending strength, is derived from my high intake of Plant-Based foods. I was the type of person, who used to feel very exhausted and restrained by a body with so many limitations to do all the things I loved to do, until I came across Plant Based Eating.

The Plant-Based Diet, basically offers you the nature’s best in respect to fueling your body. I believe you should feel energized by what you eat, healthy from what you consume and fulfilled with what you allow into your body and all these and more are what Plant-Based diet has provided me with.

Unlike a lot of traditional diets, Plant-Based Diet provides the dieter with all the necessary carbohydrates, fats, protein, vitamins, and minerals required for optimal health, and are accompanied with higher content of fiber and phytonutrients.

In this cookbook, we will go through the theoretical know-how about everything Plant-Based then practicalize with tasty and healthy rare Plant Based recipes that will keep your body in a healthy state for years.

Join me in this new found love, on the journey to a better living.

Gary Cole

What Is Plant-Based Living?

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Plant-Based living is all about embracing and enjoying foods that are minimally processed and fuel our body naturally, providing the body with necessary nutrients that leave behind no side effects. Plant-Based Diet focus primarily on foods derived from plants; this includes beans, legumes, whole grains, oils, seeds, nuts, vegetables and fruits.

Plant-Based Diet does not restrict the dieter from enjoying other delicacies or meals that do not contain plants but it is primarily focused on food gotten from plants; this means proportionately sourcing majority of your foods from plants. Plant-Based Diet encourages an increased intake of fruits, vegetables, whole grains, healthy fats and a whole lot of other plants sourced food while intentionally minimizing the intake of eggs, dairy, meat and other nutrient-poor foods.

Plant-Based Diet and Mediterranean Diet

Mediterranean diet has a foundation based on plant sourced foods although with the inclusion of fish, poultry, eggs, cheese and other Mediterranean inspired ingredients.

Mediterranean diet has shown, in both large population studies and randomized clinical trials to reduce the risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults; a decreased risk of frailty, along with better mental and physical functionalities.

Vegetarian diets have also shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity.

Mediterranean Diet remains one of the most recommended diets in American and with the similarities shared with Plant-Based Diet, the followers of Plant-Based Diet enjoy most of the benefits open to Mediterranean Dieters.

Benefits of the Plant Based Diet

A diet, based on the consumption of minimally processed natural foods, offers numerous health benefits to optimal living in comparison with more traditional diets.

Besides protecting the body and fighting numerous possible diseases, Plant-Based Diet has been discovered to help heal numerous illness accustomed with the human body.

We will take a look at a few of the numerous advantages that comes with following Plant-Based Diet.

Cardiovascular Disease & Stroke

Heart disease is recorded to be the major reason of death in the US, although the disease is avoidable, a healthy Plant-Based Diet lowers the risk of suffering heart disease by effectively eliminating obesity, high blood pressure and high cholesterol which are the major contributing factors to heart disease.

Plant-Based Diet helps to reduce BMI, which in turn cuts down on blood pressure and reduces the risk of stroke. A high consumption of foods rich in fiber, folic acid, antioxidants, and phytochemicals (which are all present in fruit and vegetables) significantly lowers cholesterol levels.

Cancer Management

Fruits and vegetables contain a high level of phytochemicals and antioxidants which interrupt the wide spread of cancer on a cellular level. The Plant-Based Diet have been discovered to prevent cancer cells from increasing, preventing them from taking over the DNA, and stop enzymes that turn cells cancerous. The Plant-Based Diet also helps to prevent colon and pancreatic cancer which stem from the high consumption of eggs and red meat.

Research have shown that fruits and vegetables reduce the risk of mouth, lungs, stomach and esophagus cancers. Legumes and lycopene rich foods also reduces the risk of prostrate and stomach cancers. To put it in simple terms, the Plant-Based Diet helps you to fight what your body was not made to accommodate.

Effective Weight Loss

A recent study showed that over 69% of adults in the US are obese or overweight, fortunately enough, making a healthy dietary & lifestyle change can effectively facilitate weight loss and a better living. The high content of fiber and exclusion of processed foods has proven to be effective in shedding weight.

Cognitive Decline

High consumption of vegetables & fruits is commonly advised in other to prevent cognitive decline. The antioxidants and compounds present in Plant-Based Diets have proven to be able to reduce the progression of Alzheimer's disease in older adults and revert cognitive deficits in dieters.

Diabetes Control

A study of over 200,000 people showed that those who followed a healthy Plant-Based diet had a 34% reduced risk of suffering from diabetes than those who were on other unhealthy traditional non-Plant-Based diets.

Adopting a healthy Plant-Based diet have been proven to help increase the management of blood sugar in people living with diabetes, effectively helping in reversing the illness.

How to Start out on Plant-Based Diet

Plant-Based Diet is a way of eating, that is based on high consumption of plant sourced foods, drastically cutting down on the intake of non-Plant-Based foods and frankly, this might pose as a challenge to many people. The truth is that everybody’s body, taste and reaction to change is a little different and finding out what works best for you and what makes you feel comfortable and healthy is far more important than adhering to a directive.

In this chapter, we will consider some simple strategies that will help you to seamlessly transition to Plant-Based eating pattern.

Start Slow

This is probably the most important step to always keep at the back of your mind and constantly remind yourself of. Don't be in haste, take it one step after the other and work at your own pace. Pick a few plant-based foods and repeat them throughout the week, probably work with dishes that are your favorite and also happen to be plant-based then build on those dishes and work your way to the top.

Reduce your Intake of Meat & Processed Food

Gradually reduce your intake of non-plant-based food, alternatively shuffling between plant-based and traditional foods, this will give your mind and body enough time to mentally adjust to the new diet. Add more salad or fruits to your daily meal then cut down on the consumption of meat and processed foods to just twice or once a day and gradually work towards substituting animal-based ingredients with plant-based alternatives in your favorite meals.

Make Breakfast Solely Plant-Based

You could deliberately work at making your breakfast solely plant-based with a mental promise to take a more traditional meal later in the day, its a simple way to trick the body into accepting what you