Kirsten Kaminski - The Tasty K’s Healthy Vegan Morning: Easy and Delicious Plant-Based Recipes for a Healthy Morning

Contents INTRODUCTION Hi! Im Kirsten and Im the blogger and recipe developer behind The Tasty K. Some of you may know me from my Facebook videos featuring healthy vegan recipes, sustainability and vegan travels. After my first successful cookbook Healthy Sweets & Treats , which includes over fourty healthy plant-based desserts, Ive decided to continue the sequel with Healthy Morning, an edition exclusively covering delectable breakfast and brunch ideas. Why exclusively breakfast you ask? Firstly, its said to be the most important meal of the day and secondly, lots of people are struggling with healthy breakfast options that go beyond porridge or smoothies. Funnily enough, for the most part of my life I really wasnt a breakfast person. In fact, many times I used to simply skip breakfast because I wasnt hungry or was following some trendy fad diet that suggested a teeny tiny breakfast (which only resulted in even more binges and cravings later in the day).

It wasnt until I adopted a plant-based diet that I started having regular breakfasts and actually enjoyed them. Now, breakfast is my favorite meal of the day! Eating breakfast is so important, as it kick starts your metabolism, helps you to concentrate, gets your bowels moving and prevents those mid morning sugar cravings. Having a wholesome, filling breaky is an essential part of my healthy morning routine and the options are endless. Its my favorite time of the day to get creative in the kitchen, and even more so on weekends. I love creating mouthwatering brunches for my family and friends, spoiling them with an incredible variety of colorful, delicious and healthy plant-based foods to nourish their bodies and minds. Hi! Im Kirsten and Im the blogger and recipe developer behind The Tasty K.

Some of you may know me from my Facebook videos featuring healthy vegan recipes, sustainability and vegan travels. After my first successful cookbook Healthy Sweets & Treats , which includes over fourty healthy plant-based desserts, Ive decided to continue the sequel with Healthy Morning, an edition exclusively covering delectable breakfast and brunch ideas. Why exclusively breakfast you ask? Firstly, its said to be the most important meal of the day and secondly, lots of people are struggling with healthy breakfast options that go beyond porridge or smoothies. Funnily enough, for the most part of my life I really wasnt a breakfast person. In fact, many times I used to simply skip breakfast because I wasnt hungry or was following some trendy fad diet that suggested a teeny tiny breakfast (which only resulted in even more binges and cravings later in the day). It wasnt until I adopted a plant-based diet that I started having regular breakfasts and actually enjoyed them.

Now, breakfast is my favorite meal of the day! Eating breakfast is so important, as it kick starts your metabolism, helps you to concentrate, gets your bowels moving and prevents those mid morning sugar cravings. Having a wholesome, filling breaky is an essential part of my healthy morning routine and the options are endless. Its my favorite time of the day to get creative in the kitchen, and even more so on weekends. I love creating mouthwatering brunches for my family and friends, spoiling them with an incredible variety of colorful, delicious and healthy plant-based foods to nourish their bodies and minds. I believe we live in a world where cooking your own food has become way too rare and over-processed foods have become way too convenient. Most of the heavily marketed breakfast foods that you can find on the shelves of your local supermarket are low in nutrients, but high in sugars, empty carbs and bad fats.

Hence, many people find it hard to make healthy food choices and oftentimes become nutrient deficient and struggle with weight issues. As a result of this the supplement and fad diet industries are booming, with people getting more obese and unhealthy by the minute. The long-term solution to these problems is as easy as it gets: its in the food! As you will notice, my recipes are 100% plant-based. Ive taken a conscious decision in late 2015 to exclude all animal products from my diet, including meat, dairy, seafood and eggs. Furthermore, the vast majority of my recipes are free from refined sugars, processed oils and optionally gluten-free. Hence, all recipes in this book are made with natural ingredients only and are 100% nutritious.

Part 1 and 2 of the introduction will explain the hows and whys behind this decision and how this step has influenced my health and lifestyle. If youre an absolute beginner to this lifestyle, part 3 will help you figure out staple ingredients to have at hand, as well as the right utensils. I hope that this book will empower you to make healthier food choices, knowing that you can easily prepare healthy foods at home, as well as inspire and motivate you on your journey to health and happiness. No matter if youre just starting out or have been on this lifestyle for many years, dont be too hard on yourself and dont let others discourage you! Only you have the power to make the conscious decision of appreciating and caring for your body every single day. WHY PLANT-BASED? Plant foods are the healthiest food on this planet and contain everything your body needs for optimum health and vitality. They are not only a great source of energy but also have the power to heal our bodies and reverse/prevent diseases.

They are packed with fiber, vitamins, minerals and healthy fats, which our bodies need to thrive. A diet consisting of vegetables, fruits, legumes, grains and nuts & seeds is not only extremely nutritious but also really satisfying to our bodies. Personally, I have suffered from iron deficiency anemia for most of my life. Despite eating animal products I always had to take supplements as a child. Especially during my late teenage years this deficiency put a strain on my health as I was constantly tired, without energy and feeling sluggish. 3 years into this lifestyle, my blood levels continue to be great (including my iron levels), without having to take iron supplements. 3 years into this lifestyle, my blood levels continue to be great (including my iron levels), without having to take iron supplements.

Ive lost 10kg and successfully battled my binge-eating habits. I have more energy than Ive ever had, exercise and practice yoga regularly, and nourish my body with the best and tastiest plant foods without having to worry about calories. Refined sugar-free Refined and processed sugars, such as table sugar, high fructose corn syrup and even agave syrup, are considered empty calories, which have been stripped of almost all fiber, vitamins and minerals. These empty carbs digest much quicker than whole foods and have a high glycemic index, which leads to rapid spikes in blood sugar and insulin levels. Many studies link the consumption of refined sugars with a drastically increased risk of diseases (obesity, heart disease, etc.) and inflammation, suggesting that refined sugars are toxic for our bodies. Personally, I used to be addicted to refined sugars for many years before changing my diet.