The Plant-Based Diet CookBook: 100 Healthy & Easy To Cook Plant-Based Nutrition Recipes For Beginners
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About this ebook
A plant-based diet is a type of diet based on real whole foods derived from plants, including nuts, seeds, fruits, legumes, vegetables and whole grain with little or no animal products. A plant-based diet is a health beneficiary diet that contains alot of natural nutrients that is not usually available in processed animal foods.
A plant-based diet assists in reducing high blood sugar, increasing weight loss, preventing type 2 diabetes, inflammatory diseases, several heart related dieseases and adding to the life longetivity of an individual.
This Plant-Based Diet CookBook is the complete plant-based diet cookbook for any plant-based diet beginner, vegetarian or veteran vegan with the desire for new, easy to cook and delicious plant based recipes to enjoy.
For easier understanding and seamless use, this Plant-Based Diet CookBook has been sub-categorized into different chapters such as: breakfast recipes, salad & dressing, main dish, side dish, soup and smoothie recipes.
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The Plant-Based Diet CookBook - Marg D. Wright
The Plant-Based Diet CookBook
100 Healthy & Easy To Cook Plant-Based Nutrition Recipes For Beginners
MARG D. WRIGHT
Copyright © 2018 Marg D. Wright
All rights reserved, no part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.
Limit of Liability/Disclaimer of Warranty
While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.
TABLE OF CONTENTS
INTRODUCTION
Vegan VS Plant-Based Diet
Difference Between Vegan And Plant-Based Diet
HOW TO GET STARTED
Benefits Of Plant-Based Diet
FOOD GUIDE
What To Eat Regularly
What To Eat Occasionally
What Not To Eat
BREAKFAST RECIPES
Apple Muffins & Chai Spice
Oil-Free Potatoes Roast
Burrito & Tofu Scramble
Overnight Chia Seeds & Oatmeal
Vegan Huevos Casserole With Ranchero Sauce
Sun-Dried Tomato, Broccoli & Leek Quiche
Banana Bread with Maple Glaze
Oats & Almond Extract
Blueberry, Coconut & Lime Bars
Cornmeal & Milk Waffles
Nuts, Berries & Oatmeal
Sweet Potato & Paprika Hash Browns
Pumpkin & Banana Pancakes
Homemade Almond Milk
Oats & Lentil Porridge
Tofu & Mushrooms Scramble
Mushroom & Tortillas Tacos
Cornmeal & Chilies Casserole
Banana & Zucchini Pancakes
Carrot Pancakes
Oat & Quinoa Cereal
Zucchini & Chickpeas Cakes
Smashed Potatoes & Parsley Pancakes
MAIN DISH
Lettuce Wraps & Exotic Tempeh
Thai, Curry & Coconut Tofu
Creamy Polenta Ratatouille
Crunchy Tempeh Crumbles
Basil & Marinara Sauce
Spinach & Pasta Puttanesca
Stuffed Peppers & Cashews Toppings
Black Beans & Tacos
Beet & Black Bean Burger
Broccoli, Leek & Sun-Dried Tomato Quiche
Potato & Black Bean Quesadilla
Pineapple Salsa & Poblano Chilies
Chickpeas, Potatoes & Chana Masala
Sloppy Joes Sandwich
Eggplant, Mushrooms & Peppers
Thai Curried Swiss Chard & Potatoes
Potatoes With Chili & Corn Salsa
Quinoa Salad With Vinegar dressing
Mushroom & Vegetables Tacos
SALAD & DRESSING
Kidney & Cannellini Bean Salad
Vegetable & Tofu Feta Salad
Blackberry & Watermelon Caprese Salad
Broccoli & Beans Salad
Oil-Free Vinaigrette
Barley Bean & Cauliflower Rice Salad
Chickpeas & Rice Salad
Exotic Rice Salad
Macaroni Salad
Honey Mustard Dressing
Ranch & Lime Dressing
Apple & Romaine Salad
Apple Beet & Arugula Salad
Watermelon Salad with Tofu Feta
Romaine & Hummus Caesar Salad
Panzanella Salad
Farro & Swiss Chard Salad
Exotic Salad With Lime Cilantro Dressing
Cannellini & Tahini Dressing
Corn, Basil & Avocado Salad
Cucumber & Lentil Salad
Green Goddess Dressing
Green Beans & Roasted Potato Salad
Roasted Mushrooms & Cauliflower Salad
Roasted Yam, Mushrooms & Onion Salad
Quinoa Salad & Peanut Dressing
Kale & Orange Juice Salad
Spinach & Quinoa Salad
Quinoa & Mango Dressing Salad
Roasted Potato & Dill Salad
Brussels Sprouts & Kale Salad
Cucumber, Tomato & Apple Cider Salad
DRINKS & SMOOTHIES
Kale, Chai & Flax Seeds Smoothie
Pumpkin Pie & Banana Smoothie
Mint & Cocoa Smoothie
Blackberry & Chocolate Smoothie
Heart Pomegranate & Berries Smoothie
Healthy Turmeric & Milk Smoothie
Hibiscus & Stevia Tea
Homemade Soy & Cornstarch Yogurt
Vegetable Juice
Berry & Almond Milk Smoothie
SIDE DISHES
Roasted Cauliflower, Curry & Peas
Roasted Baby Turnips & Vinaigrette
Smashed Cauliflower & Gravy
Vegan Cornbread & Flaxseeds
Sautéed Greens & Tamari
Roasted Kabocha Squash & Vinegar
Sweet Potato & Berry Casserole
Glazed Radishes
SOUP & STEW
Carrot, Tomato & Vegetables Soup
Farro & Vegetable Soup
Curried Coconut Lentil Yam Soup
Creamy Cauliflower Soup
Tomatoes & Gazpacho Soup
Kale & Lentil Soup
Vegetable Soup with Ravioli
Beefless Mushrooms Stew
INTRODUCTION
During a recent study of over 450,000 adults, it was discovered that those who observed a plant-based diet, that had a 70% content of plants, had a 20% reduced risk of dying from a stroke or heart disease which was far more than those whose diets majored on dairy and meat. Statistics from a Harvard research that evaluated over 120,000 individuals for the duration of 30 years shows that those who consumed more red meat usually died at a younger age during the duration of the research but that exchanging one daily consumption of beef for nuts could reduce the risk by as much as 19% of dying at an early age.
Observing a plant-based diet is not just some random dietary changes you make or undergo, it is a health beneficial diets that goes beyond eating plant-based foods to assisting in reducing blood sugar, increasing weight