Plant-Based Diet Cookbook: Plant-Based Recipes Plan to Reset & Energize Your Body. Easy, Healthy and Wh

By Paula Tony

The plant based diet has been regarded as a healthy and humane diet. In this plant based diet cookbook, Paula made us to understands the benefits of healthy diet nutrition, her 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 and enjoy series of tasty meals.
This cookbook has taken a radical but convincing approach backed up by science about the overall benefits of avoiding dairy, meat, and highly refined foods for a whole-food, plant-based diet. Plant based diet contains lots of healing food that can prevent and often reversed diseases.

In The Plant Based Diet cookbook you’ll find:
A Plant Based Diet Overview that offers expert guidance for eating right and losing weight without feeling deprived.
Plant based diet menus for breakfast, lunch, and dinner and dessert.
More than 90 Plant Based Diet Recipes from smoothies, soup and salads to mains and desserts.
A comprehensive Plant Based Diet Shopping List and many more!

• Language: English
• Publisher: XinXii
• Release date: Oct 19, 2020
• ISBN: 9783966337779

Book preview

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INTRODUCTION

Plant-based diets are increasingly gaining more popular all around the world and if they are followed strategically, they can support good health both in adult and young.

The first step to improving your health is by improving your nutrition, which is the whole idea of plant based diet.

Considering various reasons people rationalize before choosing 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. For anyone who is a heavy meat of fish eater, my advice is, do not be in a rush to introduce plant based food into your diet, let it be a gradually process.

PLANT BASED DIET OVERVIEW

Types of plant-based diets include:

Ovo-vegetarians: These kinds of vegetarians along with plant based food eat eggs but avoid dairy and all meat, poultry or seafood.

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.

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.

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 On Plant Based Diet

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 exercise. An alternative way of getting calcium are from sources like fortified plant based, these serves as good alternatives for dairy foods, since you are not eating these. Alternatives like red kidney beans, nuts such as almonds, tofu, leafy green vegetables, sesame, dried fruits such as figs which help with healthy bones and reduce risk of bone fractures.

Omega 3 fatty acids

These fats are mostly found in oily fish, they are good source of nutrient and important to the overall health. But, if you have cut out eating of fish from your diet, an alternative way to get these omega 3 fatty acids on plant sources include soya beans, walnuts, chia seeds, hemp seeds, rapeseed and flaxseed.

Protein

Good source of protein on plant based diet include tofu, nuts and nut butters, lentils, chickpeas, beans, seeds, other meat alternatives etc.

Vitamin D

These are nutrients that help keep the teeth, muscles and bone healthy. Vitamin D

is produced from our skin’s exposure to appropriate sunlight. During a change in season to winter, the sun won’t be able to give our skin the appropriate sunlight to make Vitamin D, so we have to source for vitamin D from out diet. Alternative way of getting vitamin D is from fortified foods and sun-exposed mushrooms such as breakfast cereals, plant based dairy substitutes and vegetable spreads. Although food alone may not be able to give the required level of vitamin D, you can consider a daily supplement of 10mcg per day during the winter and autumn months like lichen-derived vitamin D3 and Vitamin D2 which are most suitable.

Iodine

These are mostly gotten from the consumption fish and dairy products. The iodine properties derived from plant foods is dependent on the iodine content present in the soil. The Iodine properties of the soil are variable dependent on other factors, e.g. food grown close to the ocean has higher Iodine contents. Seaweed and iodized salt are good iodine source which is can be consumed in moderation.

The iodine properties of seaweed may vary and can sometimes be low or too high, best advice is to eat vegetables just few times a week as too much iodine is also unhealthy.

Vitamin B12

Most people get vitamin B12 by eating animal products. These vitamins are also important to our health for many reasons; lack of vitamin B12 can cause nerve damage, anemia, fatigue and inflate the levels of homocysteine which can lead to cardiovascular disease. If all animal food is cut out of our diet, the best alternate sources to get vitamin B12 are from fortified foods and supplements such as non-dairy milks, extracts, breakfast cereals and soya yoghurts. You can talk to a dietitian or doctor to help ascertain if you are getting enough vitamin B12.

Iron

Most people get Iron from sources such as meat and eggs which are sufficient enough for the body. When you cut meats and eggs from your diet, the best source to get Iron is through green leafy vegetables, seeds, wholegrain, nuts, dried fruits and pulses.

What will you be eating on a plat based diet?

Eat enough of the following:

Fruits: All fruits are allowed as long as they are found in nature with the exception of dried fruits and juice.

Starchy vegetables: These include potatoes of all kinds, such as sweet potatoes, legumes, such as beans and lentils, quinao, root vegetables, whole corn.

Non- Starchy vegetables: these include tomatoes, eggplants, broccoli, kale, basil, leafy greens and more.

Beverages: Beverages with restrictions, Beverages that are allowed are decaffeinated coffee or tea and water, unsweetened plant milk, like soy milk, coconut milk and more

Whole grain: These include oats, whole wheat, brown rice, whole wheat bread and more!

Spices: You can enjoy all spices as much as you like.

Omega 3 sources: These are sources such as chai seed and flax seeds

Foods to eat Eat in