The Ultimate Plant Based Cookbook for Beginners: 125 Simple & Nutritious Plant Based Recipes to Lose Weight, Fuel Your Body and Transform Your Wellbeing

By Nora mark

"Healthy Eating Isn't About Counting Fat Grams, Dieting, Cleanses And Antioxidants; It's About Eating Food Untouched From The Way We Find It In Nature In A Balanced Way." – Pooja Mottl

 

Do you want to tap into the wonders of green eating and transform your Wellbeing?

 

The Ultimate Plant Based Cookbook For Beginners will teach you step by step ways to prepare 125 different types of recipe that can help you to reduce your risk of a broad spectrum of diseases, such as heart disease, obesity, diabetes, and cancer.

 

in this cookbook you will learn:

 

1. Why a plant based diet matters
2. 5 benefits of plant based diet
3. Delicious recipes
4. Nutrition Facts

 

Inside The Ultimate Plant Based Cookbook For Beginners: you'll find 125 Simple & Nutritious Plant Based Recipes such as:

 

• Herb Roasted Potatoes and Citrus
• Apple Pie Cheesecake
• Ginger Pear Bread
• Vegan General Tso's Chick'n
• Black Bean Vegetarian Meat Loaf
• Italian Chickpea Bread
• Mock Hollandaise Sauce
• Vegan Aquafaba Mayonnaise
• Pineapple Sangria
• Vegan Black Bean Burger Soup
• And much more

 

Click on buy now button to unlock 125 simple and nutritious plants based recipes.

• Language: English
• Publisher: Nora mark
• Release date: Jun 27, 2022
• ISBN: 9798201913861

Book preview

Dedication

I dedicate this book to God and to my wonderful husband to thank you for your patience and care through this project.

Cоруrіght ©

Published by Nora mark

©2022 South Afrіса

All rights rеѕеrvеd no раrt оf this bооk may bе rерrоduсеd оr mоdіfіеd іn аnу fоrm, іnсludіng photocopying, rесоrdіng, оr bу any іnfоrmаtіоn storage аnd rеtrіеvаl system, wіthоut реrmіѕѕіоn in wrіtіng from the publisher.

Why a plant based diet matters

Aplant based diet involves a high percentage of food coming from plants rather than animals. This can mean eating fruits, whole grains, lentils, beans, nuts, peas, and vegetables. But, this dietary style does not have to be strictly vegetarian.

A plant based diet recognizes the value of natural, whole foods, not nutrients or calories, as the fundamental unit of nutrition. This is due to the synergy of vitamins, minerals, antioxidants and phytochemical compounds which can only occur with whole foods. So it makes sense to eat moderate quantities of different whole foods in your diet all the time.

This continuous switching around of one type of vegetable, whole grain or fruit for another till you have all the different types of phytochemicals well inside your body is very important for ultimate health. Besides, different parts of your body require different plant chemicals to function; thus, a healthy mix of nutrients is essential to good health.

Here are five of the health benefits that come from eating lots of plant foods

Lower Cholesterol

Help to maintain healthy weight and fitness

Help to Avoid Heart Disease

Help to Prevent cancer

Help to lower blood pressure

Eating a diet based on whole, plant based food can reduce your risk of a broad spectrum of diseases, such as heart disease, obesity, diabetes, and cancer

Below are the 125 Simple & Nutritious Plant Based Recipes To Lose Weight, Fuel Your Body And Transform Your Wellbeing.

Plant Based Recipes

1. Vegan General Tso's Chick'n

Ingredients

✓  ½ teaspoon ground ginger

✓  2 (10 ounce) packages frozen meatless chicken nuggets (such as MorningStar Farms)

✓  1 orange zest

✓  1 tablespoon peanut oil

✓  2 teaspoons toasted sesame seeds, or to taste

✓  2 stalks green onions, chopped, white and green parts separated

✓  ½ cup white sugar

✓  6 whole dried red chiles

✓  1 tablespoon rice vinegar

✓  3 cups steamed broccoli

✓  ¼ cup reduced-sodium soy sauce

✓  1 clove garlic, minced

✓  3 tablespoons low-sodium vegetable broth

✓  3 cups hot cooked brown rice

✓  ¼ teaspoon water

✓  2 teaspoons sesame oil

✓  2 teaspoons cornstarch

Directions

FIRST STEP

Preheat the oven to 375 degrees F (190 degrees C). Place frozen nuggets on a baking sheet.

SECOND STEP

Bake in the preheated oven for 7 minutes. Flip nuggets and continue to bake until heated through and crispy, 7 to 9 more minutes. Remove from the oven and keep warm.

Third Step

While the nuggets are cooking, heat peanut oil in a wok or large skillet over high heat. Stir in white parts of green onions, red chiles, garlic, and orange zest. Cook, stirring, until chiles and garlic are fragrant, 1 to 2 minutes.

Fourth Step

Add sugar, soy sauce, broth, vinegar, sesame oil, and ginger to the wok. Bring to a boil and cook until sauce is slightly thickened, about 3 minutes.

Fifth Step

Whisk together water and cornstarch in a small bowl; stir into the sauce. Return to a boil and cook until thickened, about 1 minute. Remove and discard orange zest.

Sixth Step

Stir nuggets into sauce to coat. Reduce heat to low; cook, stirring frequently, until nuggets are heated through, 2 to 3 minutes.

Seventh Step

Serve nugget mixture over rice with broccoli. Sprinkle with sesame seeds and green parts of green onions.

Nutrition Facts

Per Serving: 516 calories; fat 22.1g; sodium 925.6mg; carbohydrates 59.9g; protein 18.7g. Full Nutrition

2. Keto Peanut Butter Bars

Ingredients

✓  ½ cup plant based butter (such as Country Crock Plant Butter)

✓  ½ cup creamy peanut butter

✓  1 cup erythritol confectioners' sweetener (such as Swerve)

✓  1 cup graham cracker crumbs

✓  2 tablespoons creamy peanut butter

✓  1 cup dark chocolate chips (such as Lily's)

DIRECTIONS

FIRST STEP

Line an 8-inch square pan with parchment paper, extending the ends over the sides of the pan.

SECOND STEP

Microwave plant based butter for 45 seconds or until melted. Add confectioners' sugar, graham cracker crumbs, and 1/2 cup peanut butter; mix well. Press into the bottom of the prepared pan.

Third Step

Microwave chocolate chips and 2 tablespoons peanut butter for 45 seconds. Stir and continue to microwave at 20 second intervals until melted. Pour over graham cracker-peanut butter mixture and spread with an offset spatula until smooth.

Fourth Step

Refrigerate until semi-hardened, about 30 minutes. Score chocolate layer with a knife so that chocolate layer will not crack when cutting into bars. Refrigerate until firm, about 30 more minutes.

Fifth Step

Remove dessert from pan by pulling on the extended parchment paper; cut into bars.

Nutrition Facts

Per Serving: 182 calories; protein 3.5g; carbohydrates 25.4g; fat 14g; sodium 146.6mg. Full Nutrition

3. Faux Chicken Stirfry

Ingredients

✓  ½ cup reduced-sodium soy sauce

✓  2 tablespoons packed brown sugar

✓  2 tablespoons rice vinegar

✓  2 teaspoons ground ginger

✓  1 teaspoon cornstarch

✓  ¼ teaspoon crushed red pepper, or more to taste

✓  2 tablespoons vegetable oil

✓  1 medium onion, cut into 1/2-inch wedges

✓  2 medium carrots, cut into thin slices

✓  1 cup button mushrooms, quartered

✓  2 cloves garlic, minced

✓  2 cups broccoli florets

✓  1 red bell pepper, cut into thin strips

✓  ⅔ pound vegetarian chicken substitute, diced

✓  1 cup hot cooked rice

✓  ½ cup dry roasted cashews

Directions

First Step

Stir together soy sauce, brown sugar, rice vinegar, ginger, cornstarch, and red pepper in a small bowl.

SECOND STEP

Heat oil in a wok or extra-large skillet over medium-high heat. Add onion, carrots, mushrooms, and garlic; cook, stirring, for 5 minutes. Add broccoli, bell pepper, and meatless fillets; cook, stirring, until vegetables are crisp-tender, 3 to 5 minutes more.

Third Step

Push mixture to edges of wok or skillet. Stir sauce and pour into center of wok. Cook until slightly thickened, then stir to coat vegetables and fillets; heat through. Serve over hot rice and sprinkle with cashews.

Nutrition Facts

Per Serving: 484 calories; protein 26.3g; carbohydrates 41.8g; fat 25g; sodium 1751.1mg. Full Nutrition

4. Burger Street Tacos

Ingredients

✓  1 teaspoon ground cumin

✓  1 (12 ounce) package meatless vegetarian ground beef

✓  1 small yellow onion, chopped

✓  ¼ cup chopped fresh cilantro, or to taste

✓  2 cloves garlic, minced

✓  ½ cup crumbled queso fresco

✓  1 ½ tablespoons salt

✓  nonstick canola oil spray

✓  2 medium limes, cut into wedges

✓  6 medium soft flour tortillas

✓  1 large tomato, diced

DIRECTIONS

FIRST STEP

Heat a skillet over medium heat. Add Impossible Burger and cook until fully browned, about 10 minutes. Mix in 1/2 of the chopped onion, minced garlic, salt, and cumin. Cook and stir over low heat until fragrant, about 5 minutes.

SECOND STEP

Spray a separate skillet with nonstick spray