Plant Based Cookbook: 50 Quick & Easy Plant Based Recipes for Rapid Weight Loss, Better Health and a Sharper Mind (Includes 7 Day Meal Plan to Help People Create Results Starting From Their First Day)

By Clarissa Fleming

Take the guesswork out of controlling sugar levels, lowering blood pressure, and boosting your health and vitality with this comprehensive guide to a plant-based lifestyle!

Are you looking for an effective way to keep your body weight under control? Do you feel like your entire body system needs a proper cleanse to free your body of accumulated toxins left behind by years of terrible eating habits and food choices?

If yes, then keep reading...

Study after countless studies has suggested the link between heart diseases and a meat-based diet. In fact, a study carried out in the Netherlands discovered that people who ate more plant proteins as opposed to animal proteins were at a much lower risk of developing a heart condition.

If you're reading this, you're probably put off by animal cruelty and want to change your diet to a plant-based one, without wasting time in the kitchen, but the fact that you have to put up with boring, tasteless meals is making you have second thoughts.

But it doesn't have to be that way.

In this insightful guide, Clarissa Fleming shows you why the plant-based diet is probably the best thing you can do for your body right now and destroys the perception of the plant-based diet as comprising of dull, flavorless, and bland food.

You're going to learn how to prepare and enjoy wholesome meals and avoid mistakes that many beginners make when adopting a plant-based lifestyle.

Here's a sample of what you're going to discover in the Plant-Based Cookbook:

 

• Everything you need to know about the plant-based diet and how to effortlessly adopt the plant-based lifestyle
• The complete grocery shopping list of healthy plant-based options from fruits and veggies to fats and plant-based milk
• The secret, two plant combo that can reduce the risks of certain cancer types
• 7 unhealthy foods to avoid like the plague when on a plant-based diet that is responsible for obesity and other eating-related disorders and diseases
• 9 foods you need to minimize when adopting the plant-based diet and their replacement
• 7 effective tricks to help you start and stick to a plant-based diet without depleting your willpower
• The definitive 7-day meal prep for breakfasts, lunches, and dinners to help you eliminate the headache involved in planning your meals
• A toothsome, plant-based tofu alternative for lovers of tofu
• 20 heavenly, plant-based recipes that will blow your mind to smithereens
• ...and tons more!

Even if you've tried several diets in the past and for some reason, you were unable to commit yourself, or you're taking your very first foray into this journey of wellness, this guide clearly lights the way towards transforming your life for the better using the plant-based approach.

Scroll up and click the "add to cart" button to buy now!

 

• Language: English
• Publisher: Clarissa Fleming
• Release date: Nov 16, 2021
• ISBN: 9798201120870

Book preview

Introduction

With ever-changing diet trends, it is hard to determine which one may be best for you. However, the idea of a plant-based diet has been around much longer than one might expect. It is only recently gaining the momentum and notoriety it deserves.

A plant-based diet focuses on fresh ingredients and minimal processed foods, which leads to overall good health. It emphasizes fresh, organic vegetables, whole grains, fruits, nuts and seeds, legumes, and little to no use of animal products or by-products. Think dairy-free beverages, cheese, and meat-free protein sources if you choose to completely abstain from animal products or if you still consume animal products, think organic, sustainably sourced meat, dairy, and fish. These are the foods someone who is ready to change their life and get healthy.

This book will guide you in depth on what a plant-based diet is, why it is good for your overall health, and will provide some amazing recipes for meals and snacks. When prepared properly, it is difficult to tell the difference between meals that are plant-based and those that are not.

Chapter 1: What is a Plant-Based Diet?

01

Did you know that nearly 90% of people in America do not consume the recommended amounts of vegetables and fruits? Diets rich in fruits and vegetables have been proven to reduce one’s risk of diabetes, heart disease, and certain types of cancers.

There are several ways to boost your daily intake of the fruits and vegetables so you can sustain excellent health. Some people adopt a vegan diet, which is a diet that is strictly based on plants and fruits. It is so strict, in fact, that nothing they eat should have been touched by any meat or dairy. This means that places offering vegan options should be keeping their cookware separate so as to honor the wishes of a true vegan. Whether or not that actually happens, we may never know.

Just to clarify, vegans eat no meat, eggs, dairy, or even honey. It is a lifestyle. They go so far as to wear clothes that contain no animal products, and the same goes for their makeup, body washes, and lotions. Their goal is to be entirely cruelty free. Vegan diets provide a nutritional edge in that it requires that consumers eat less processed foods and more whole foods. Keep in mind that because something is labeled vegan, does not necessarily mean it is healthy. There are vegan sweets and treats that are not entirely good for you.

Next, plant-based eaters can also fall under the category of vegetarianism. In this group, consumers abstain from meat, but will, on occasion, consume eggs and fish. This is a less strict diet that allows for some wiggle room in the way of what types of foods they eat.

Because we know it is difficult to know exactly what to shop for when beginning a plant-based diet, we have provided you a list of things that will help get you started.

Vegetables: tomatoes, cauliflower, spinach, carrots, kale, asparagus, peppers, and broccoli.

Whole Grains: rolled oats, quinoa, pastas made with brown rice, barley, farro, and brown rice, wild rice, amaranth, buckwheat, spelt, kamut, and couscous.

Legumes: chickpeas, peanuts, black beans, peas, and lentils.

Fruits: citrus fruits, bananas, apples, pineapples, berries, and pears.

Starchy Vegetables: sweet potatoes, squash, regular potatoes.

Healthy Fats: avocados, unsweetened coconut, olive oils, and coconut oils.

Seeds: Nut Butters, and Nuts: Macadamia nuts, sunflower seeds, pumpkin seeds, almond butter, cashews, almonds, and tahini.

Plant-Based Milks: almond milk, coconut milk, cashew milk. For this category, it might be tempting to get the sweetened varieties to help you get accustomed to the taste. Initially, that is okay, however, for the long-term, the sweeteners in these milks are not great for your overall health. Perhaps eventually, you can experiment with making some great nut-milk at home, where you can control how much it’s sweetened.

Spices and Seasonings: rosemary, turmeric (this spice in particular is great for reducing internal inflammation), curry, sea salt, basil, black pepper.

Drinks: unsweetened coffees and teas, fresh fruit and vegetable juices or smoothies, plain water, sparkling water. There are some great new brands of flavored and sparkling waters available that are sugar-free and help abstain from pop and sweetened juice. No matter what diet you choose, drinking loads of water is great for your body. Additionally, if you really want to boost your immunity and also help your body detox naturally, try adding some berries, sliced orange/lemon/cucumber, mint or lavender to your water. They each make for a tasty flavored water combination either altogether or individually as well.

Condiments: mustard, vegan mayonnaise, soy sauce, tamari, vinegar (apple cider vinegar is wonderful), lemon juice, salsa, and nutritional yeasts.

Plant-based Proteins: tempeh and tofu. A little later, we will provide fabulous recipes for these meatless, yet protein packed, plant-based options.

Should you choose to eat animal products to supplement your mostly plant-based diet, you need to choose carefully. Most meats and dairy products are mass produced in factory farm facilities that are unsanitary, often have poor living conditions whereby animals are often crowded together. This also means that artificial growth hormones and chemicals