Ally Lazare - The Budget-Friendly Vegan Cookbook: Healthy Meals for a Plant-Based Diet

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Interior and Designer: Jil Lee Photo Art Director/Art Manager: Karen Wil iams Editor: Morgan Shanahan and Claire Yee Production Editor: Ashley Polikoff Photography 2020 Tom Story. Food styling by Karen Shinto. ISBN: Print 978-1-64611-917-2 | eBook 978-1-64611-918-9 R0 ForAaron, Audrey, and Autumnmy A Team.Thank you for inspiring me and sharing thisjourney with me. I love you to the moon and back.CONTENTSHELLO! Thank you so much for joining me on this budget-friendly vegan culinary journey. Im excited to share a bunch of my favorite vegan dishes with you and get you excited about cooking them. There are so many great plant-based options available to us all right now, from make-at-home recipes to restaurant dishes and from packaged foods to fast food and more.

However, it can still be difficult to navigate the sea of vegan choices, for both new vegans and experienced ones. After all, its hard to resist the temptation to buy a plant-based version of your favorite junk food, and its easy to fall into eating vegan foods with little nutritional value, like a quick bowl of pasta. In the long run, though, thats not healthy for your body or your wallet. If youve recently converted to a plant-based diet, it can be overwhelming figuring out what to eat on a daily basis, let alone how to shop for ingredients and how to prepare dishes. If you were previously an omnivore, you probably didnt think much about where you got protein in your diet. Now, protein sources might feel like the number one concern on your mind.

Even if youve been vegan for years and are used to finding plant-based workarounds, it can be easy to get stuck in a rut of making the same few dishes over and over until youre in desperate need of change. Thats where this book comes in! Ive created delicious, easy recipes that rely on readily available, healthy ingredients that wont strain your budget or keep you in the kitchen for hours on end. When my family transitioned to a vegan diet almost 10 years ago, we had no idea where to start. We wanted dishes that were familiar to us but that didnt use animal products. It became my mission to re-create our old favorites, so I took everything I knew about cooking and turned it on its head. I looked at ingredients I already cooked with and figured out how to use them in new ways to re-create old flavors I loved and come up with new ones.

And now, Im sharing those creations with you. It doesnt matter what your experience level is in the kitchen or how long youve been eating vegan. The recipes in this book all follow three simple rules: Each dish must 1) be easy to make, 2) use as many everyday ingredients as possible, and 3) taste delicious! I hope my recipes and the stories behind them encourage you to get creative in the kitchen and to one day share your own culinary creations. ENJOY! Im often asked if following a vegan lifestyle is expensive. There are ways to eat expensively and frugally, no matter what type of lifestyle you followand the vegan lifestyle is no exception. In this book, Ill share several tips and tricks for cooking healthy, delicious vegan meals that use a wide variety of affordable plant-based proteins to maximize your meal planning ability and minimize your budget and prep time.

Eating a Balanced Vegan Diet without Breaking Your Budget Its an exciting time to be vegan. There are new plant-based meat, egg, milk, and cheese substitutes available in mainstream supermarkets every day. Fancy plant-based products can be enticing, but theyre also expensive, dont stretch as far (for batch cooking or doubling recipes), and are often heavily processed. They can also be limiting if youre trying to avoid soy or nuts. Maintaining a vegan diet on a budget doesnt have to be a struggle, though, and you dont need to subsist on carbohydrate-heavy fillers like pasta or rice. The recipes in this book are healthy and delicious and incorporate a wide variety of affordable plant-based proteins you can find at almost any regular grocery store.

Low Cost, High Protein New vegans sometimes struggle to reintegrate protein into their diet without meat and cheese. Getting too little protein on a long-term basis can leave you tired, hungry, and reaching for carb-heavy substitutes, which give you quick energy highs and equally big crashes later. A carbohydrate-heavy and protein-deficient diet can lead to fatigue, weight fluctuations, and high cholesterol. Its easier than you think to add nutrient-dense, plant-based proteins into your diet. Heres a list of low cost, protein-rich staples I love to keep in my kitchen: Chickpeas Lentils Beans Almonds Tofu Quinoa