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    The Plant Based Diet Cookbook for Beginners: 100 Tasty and Delicious Healthy Whole Foods with 21-Day Meal Prep Guide
    The Plant Based Diet Cookbook for Beginners: 100 Tasty and Delicious Healthy Whole Foods with 21-Day Meal Prep Guide
    The Plant Based Diet Cookbook for Beginners: 100 Tasty and Delicious Healthy Whole Foods with 21-Day Meal Prep Guide
    Ebook284 pages1 hour

    The Plant Based Diet Cookbook for Beginners: 100 Tasty and Delicious Healthy Whole Foods with 21-Day Meal Prep Guide

    By Suzanne Fluharty

    ()

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    About this ebook

    A Plant Based diet, is simply a type of diet that is focused on food that comes from plants, this means that on a Plant Based diet, food such as vegetables, seeds, nuts, legumes, whole grains, beans and fruits will be the major food ingredients. A Plant Based diet that is based on natural, minimally-processed plant has a very high content of fiber and phytonutrients present in it that will help you to meet your nutritional needs, this will provide you with all the required fats, protein, vitamins, minerals and carbohydrates for optimal health.

    The Plant Based diet has remained the top diet recommendations for leading health practitioners because of it numerous health benefit such as an effective weight loss mechanism, reduction of blood sugar, prevention of type 2 diabetes, inflammatory diseases, heart disease and reversal of cognitive deficits.

    This Plant Based diet cookbook is a comprehensive informative resource on Plant Based diet for both a beginner and an expert in search of new, exciting and tasty recipes to add to your table. With a 21-day meal preparation guide, this Plant Based diet cookbook provides you a Hundred easy to make and healthy delicious recipes, systematically written for easy understanding and sub-categorized into different chapters such as: breakfast, lunch, dinner, salad, soup, noodles and pasta recipes.
    LanguageEnglish
    Publishershalombrain
    Release dateJan 11, 2020
    ISBN9788835356776
    The Plant Based Diet Cookbook for Beginners: 100 Tasty and Delicious Healthy Whole Foods with 21-Day Meal Prep Guide

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      Book preview

      The Plant Based Diet Cookbook for Beginners - Suzanne Fluharty

      Soup

      INTRODUCTION

      Just like almost everybody, animal processed foods had always been a part of my regular meals until about three years ago at my College reunion. I couldn’t help but notice one of my colleagues, her name is Karen. Karen was a class younger than myself and remembering her vividly back then, Karen is now a totally different person.

      Back in College, Karen was usually very clumsy, walking around with her glass which never seem to fit on her face with fat cheeks and body. But at the reunion Karen was entirely different, she had slimmed down, shredded off the excess weight that made her the butt of jokes back in College, looked and talked smart with a lot of confidence and her glass that somehow fit perfectly on her and she had a skin to kill for, smooth, spotless and fresh.

      My interest in Plant Based diet began when later during the course of our discussion Karen told me that she had been on the diet for years and it was the same diet her Husband was following. After the reunion, I made a comprehensive research about the Plant Based diet, learning about its numerous benefits and ever since then, I have been hooked, shelving my meat filled dish for a bowl of healthy vegetables, greens and fruits.

      Plant Based diet is a diet that emphasizes on whole, minimally processed foods with the focus mainly on healthy plants, including fruits, vegetables, legumes, whole grains, nuts and seed. Plant Based diet limits animal produced foods, excluding refined and processed foods. Now, you might be tempted to compare it to a Vegetarian or Vegan diet, although similar but quite different.

      A Vegetarian diet allows some consumption of animal products such as eggs and diary, while a Vegan diet stems from an individual's compassion towards the lives of animals, and thereby staying off from any animal products including food, clothing materials and any other item. A Plant Based diet on the other hand, does not restrict you from eating or using animal products, rather it encourages you to minimize its consumption.

      From a wealth of experience, born out of a lot of experiments, I will be sharing with you a beginner's guide to starting out on a Plant Based diet, with recipes written with detailed precision that can be found nowhere else.

      I really cannot wait to start reading your testimonies gotten from the peruse of this cookbook.

      Suzanne Fluharty

      CHAPTER ONE - GETTING STARTED WITH PLANT BASED DIET

      ––––––––

      A Plant Based diet provides you with all the necessary nutritional needs required by your body for a healthy living all from natural, minimally-processed plant foods. A Plant Based diet offer all the necessary fats, protein, vitamins, carbohydrates and minerals that will keep your body in optimal health, and away from the Doctor.

      A Plant Based diet is naturally higher in fiber and phytonutrients compared to processed animal products, although nutritional values are not the only benefits you stand to enjoy as you will find out later in this cookbook, for now, I want to walk you through simple baby steps that will help you to easily get started with a Plant Based diet; spoiler alert, it is not as difficult as you thought.

      Plant Based diet simply focus on foods directly gotten from plants, this includes not just vegetables and fruits, but also oils, nuts, beans, seeds, whole grains and legumes. Now this doesn't mean that you are Vegetarian or Vegan and would never be able to eat meat, dairy or use any animal products but rather, you are deliberately choosing more of your foods from natural plant.

      With these few simple steps I will show you, you would be able to easily transition to a Plant Based diet and begin to enjoy all its benefits;

      Take more of whole grains for breakfast; start with barley, quinoa, oatmeal, or buckwheat then add in some seeds or nuts and enjoy.

      Consume more of vegetables; for your lunch and dinner, fill your plate mostly with vegetables, you can even enjoy them as appetizer with salsa, hummus or guacamole.

      Select healthy fats; this is particularly important, choose more of coconut, olive, avocado oil, nut butters and olives.

      For dessert, take fruits; if you love to step down your main meal, a nice slice of pineapple or cubed chunk of watermelon will just do.

      Reduce your intake of animal meat; drastically reduce the consumption of meats to once in a while or completely do without it if you can, but if not probably just take it as a garnish.

      Have a taste of vegetarian meal; at least once every week, prepare and enjoy a purely vegetarian meal, solely beans, vegetables and whole grains.

      Greens shouldn't be far from you; collards, kale, spinach, romaine and such should become your new favorite.

      If you can dutifully follow the steps I have listed above, I can assure you that adjusting to a Plant Based diet will be without any hurdles for you.

      CHAPTER TWO - THE PLANT BASED DIET FOOD GUIDE

      ––––––––

      For most people, the consumption of pre processed foods and animal products is the norm. From bacon and eggs in the morning to steak for a late night dinner, this has been the pattern since as far back as we know but when switching to a Plant Based diet, the meals, should center around Plant Based foods. If animal foods would be eaten at all, such should be consumed in moderation with attention been paid only to items of high quality.

      Food items such as eggs, dairy, poultry, seafood and meat products should be taken more as a complement and not as the main meal.

      Foods to Eat while on This diet

      Below, I will briefly highlight the food items that will help you realize the full benefits that comes with a Plant Based diet.

      Unsweetened milks: Almond milk, coconut milk, cashew milk, etc.

      Healthy fats: Coconut oil, olive oil, avocado oil, unsweetened coconut, etc.

      Tubers: root vegetables like potatoes, carrots, parsnips, sweet potatoes, beets, etc.

      Seasonings, spices & herbs: Basil, black pepper, curry, rosemary, salt, turmeric, etc.

      Legumes: Peas, lentils, chickpeas, black beans, peanuts, pulses, etc.

      Seeds & nuts: Almonds, macadamia nuts, cashews, peanut butter, pumpkin seeds, tahini, sunflower seeds, etc.

      Whole grains: Rolled oats, brown rice, quinoa, farro, barley, pasta, cereals, grains, whole wheat, millet, barley, oats, etc.

      Fruits: Any type basically, grapes, apples, citrus fruits, strawberries, citrus fruits, berries, peaches, pears, bananas, pineapple, etc.

      Vegetables: Avocados, corn, peas, lettuce, kale, collards, tomatoes, spinach, cauliflower, broccoli, asparagus, carrots, sweet potatoes, peppers, butternut squash, etc.

      Foods to Avoid or Minimize on This Diet

      The Plant Based diet is a way of living that focuses on consuming foods in their most natural form this means that processed foods are not encouraged on the diet.

      Below is a list of food which consumption of should be drastically minimized or avoided in entirety.

      Processed animal products: Meats, bacon, beef, sausage, etc.

      Refined grains: White pasta, white rice, bagels, white bread, etc.

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