Zara Elby - Vegan Meal Prep: The Complete Cookbook with Healthy, Wholesome, Plant-Based Recipes which are Quick, Easy, Nutritious and Ready to Go!

Vegan
Meal Prep

The Complete Cookbook with Healthy, Wholesome,
Plant-Based Recipes which are Quick, Easy, Nutritious and Ready to Go!

Zara Elby

Copyright 2019 by Zara Elby All rights reserved.

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Table of Contents

Introduction

I would like to thank and congratulate you for downloading the book, Vegan Meal Prep: The Complete Cookbook with Healthy, Wholesome, Plant-Based Recipes which are Quick, Easy, Nutritious and Ready to Go!

This book contains proven steps and strategies on how to make the transition to veganism. Whether you are transitioning for animals, to become healthier, for the environment or any other reasons. Whatever the reason, you will still eat delicious and filling food. Once you choose to give up eating all animal products, you will discover, with just little imagination and the right kind of information, how easy it is to become vegan.

We hope that this book will pave the way in easing your transition to the vegan way of living.

Thanks again for downloading this book, I hope you enjoy it!

Chapter 1
Veganism: An Overview

Veganism is not something to be afraid of. There is a popular misconception that when you remove animal products in your diet, food will become boring, and you will just settle for a life dining on shrubs and grass. But the truth is vegan food is good food. Vegan food is never boring. In fact, it is full of flavor and nutrients.

When you decide to become committed to the vegan lifestyle, remember that it all starts with an open mind. Once you have tried the recipes in this eBook, you can adapt them to suit your everyday eating habits.

Let us begin with the basics of veganism:

The Food

Not many people know that becoming vegan can open the door to a wonderful culinary journey. Becoming vegan takes a bit more time and energy, and imagination, too. It may be difficult at first, but it will be all worth it.

Vegan Alternatives

Once you become vegan, you will have to eliminate eggs from your diet. No need to worry because there are many substitutions for egg such as tofu and flax eggs. 3 tbsp of flax eggs is equivalent to 1 egg. Flax is ideal for bread, pancakes, and other baking recipes.

There are a lot of dairy substitutes available on the market. Some of them include barley, soy, and rice. So how are you going to transition to a dairy-free diet? Begin by eliminating any dairy from your diet on the first week. If you like putting cream on your coffee or you are used to drinking instant coffee, now is the time to go black or try almond, and soy alternatives. If you like to spread butter on your bread or put butter in your dishes, start looking for alternative substitutes. After a few days, you will notice your senses begin to change.

What to eat now?

It is important that you check all ingredients of all prepared food especially when you go grocery shopping.

Go Organic

Organic food is increasingly popular these days. The word organic is used to describe food that does not undergo the use of chemicals. The food is not sprayed with pesticides and fungicides that can present long-term risks to ones health. Although organic food is more expensive, the taste alone could change your mind and persuade you to make the big switch.

So why go organic?

1. Organic food tastes better and can be more nutritious
2. Organic farming helps in protecting the environment
3. Organic food is definitely safer for consumers without having to worry about pesticide and chemical-laden produce
4. Purchasing organic food helps in supporting local farmers

The Nutritional Benefits of Going Vegan

Calcium This is found in most leafy green vegetables and such as asparagus, broccoli, cabbage, dandelion greens, kale, mustard greens, watercress, and collards. Other herbs that you will be using in your vegan dishes also contain calcium such as cayenne, fennel seeds, paprika, peppermint, chamomile, dandelion, and many more.

Protein to ensure you get the correct amount of protein you must combine beans with corn, rice, wheat, or seeds into your diet. Soybeans and its products are some of the best sources of protein.

Iron this is also found in green leafy vegetables, almonds, whole grains, avocados, kidney beans, lima beans, pumpkins, sesame seeds, and dried prunes among others. Iron can also be found in herbs such as peppermint, kelp, plantain, chamomile, lemongrass, and many more.

Vitamin B12 there are many vegetables that contain high amounts of this vitamin such as kelp, nori, brewers yeast, and even soy products.

With all these laid before you, it is still best to consult a nutritionist to give you more information about the recommended calcium, protein, iron, and vitamin B12 intake.

The following are a list of vegan versions of food that are ideal for vegans.

Eggs

Apart from flax eggs, some of the healthy alternatives include:

• 1/2 banana this is good if you are going to make smoothies and pancakes.
• 3 tbsp applesauce ideal to sweeten recipes.
• 1/4 cup tofu use a softer tofu version and then process in a food processor.
• 1 tbsp psyllium and 2 tbsp water the longer you let the husks sit in water, the more it will become an eggy substance.

Butter

Butter has a high amount of saturated fat and salt that is believed to contribute to heart diseases. You may substitute this to a healthier and more nutritious alternative such as:

Vegan Butter

Ingredients:

• 3/4 cup soft tofu
• pinch of salt
• 2 tbsp flax oil
• dash of turmeric

Directions:

• Blend together all ingredients in a food processor.
• Process until mixed well.
• Store in resealable container. Keep in the fridge for 7 days.

Sugar

These alternatives offer a healthier approach to sweetening your dishes:

• Cane Sugar
• Maple Syrup
• Barley Malt
• Date Sugar

Cheese

Faux Parmesan Cheese

Ingredients:

• 1/4 cup sesame seeds
• 1/4 cup nutritional yeast flakes
• 1/4 tsp salt

Directions:

• Blend together all ingredients in a food processor.
• Process until mixed well.