Freeman - Your Guide to a Plant-Based Diet: Healthy, Delicious, and Easy-to-Prepare Recipes

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Your Guide to a Plant-Based Diet

Healthy, Delicious, and Easy-to-Prepare Recipes

BY: SOPHIA FREEMAN

2020 Sophia Freeman All Rights Reserved

Liability

This publication is meant as an informational tool. The individual purchaser accepts all liability if damages occur because of following the directions or guidelines set out in this publication. The Author bears no responsibility for reparations caused by the misuse or misinterpretation of the content.

Copyright

The content of this publication is solely for entertainment purposes and is meant to be purchased by one individual. Permission is not given to any individual who copies, sells or distributes parts or the whole of this publication unless it is explicitly given by the Author in writing.

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Table of Contents

Introduction

The plant-based diet is perfect for those who want to turn over a healthier leaf and start eating a diet rich in vegetables and fruits but, at the same time, do not have the heart to completely eliminate meat and other animal-derived food products.

There are many types of a plant-based diets. One of the most popular is the whole-food plant-based diet, which not only includes foods derived from plants but also discourages consumption of refined grains, artificial sweeteners, and processed foods.

In this type of diet, you focus more on consuming fruits, vegetables, nuts, seeds, beans, legumes, tubers, and whole grains.

You are still allowed to eat animal-based protein sources, but you have to minimize consumption.

A plant-based diet that eradicates processed foods has been found to have more positive effects on the health compared to a plant-based diet that still includes processed foods.

In a study published in the Clinical Cardiology journal, it was found that the whole-food plant-based diet is highly effective in reducing the risk of heart disease.

It was also found that the study participants also had lower cholesterol levels.

So, how do you get started with the plant-based diet?

As with any other diet program, its important to start gradually.

This way, you dont impose stringent changes on your body and give it time to adjust accordingly.

Here are some tips on how to get started:

Start with one day at a time You dont have to stop eating meat right away. For example, you can go without any meat every Monday or Tuesday, and then allow yourself to eat a few portions of meat from Wednesday onwards.

Look for healthy replacements Craving for a burger? Why dont you try a mushroom burger? If you want kebabs, try grilling cauliflower florets or tofu cubes. Use zucchini noodles for your pasta dish.

Create a menu - Making a weekly menu helps you keep things organized in the kitchen. You dont have to stand there for hours, wondering what to cook for yourself that day. A menu also helps you keep your diet balanced.

So, are you ready to embark on the exciting journey towards a healthier lifestyle?

Spinach Pepper Pasta

Enjoy this Mediterranean-inspired pasta dish in which the penne is tossed with roasted peppers, garlic, spinach, and feta cheese.

Serving Size: 6

Preparation Cooking Time: 20 minutes

Ingredients:

cup olive oil

3 cloves garlic, sliced

10 oz. baby spinach

16 oz. roasted red peppers, chopped

Salt and pepper to taste

12 oz. whole-wheat penne, cooked

1 cup feta cheese, crumbled

Instructions:

1. Pour the olive oil into a pan over medium heat.

2. Cook the garlic for 30 seconds.

3. Stir in the spinach and roasted red peppers.

4. Season with the salt and pepper.

5. Cook for 3 to 4 minutes, stirring frequently.

6. Remove from heat.

7. Toss the penne in this mixture.

8. Sprinkle the crumbled feta cheese on top.

Nutrients per Serving:

Calories 377

Fat 14.8 g

Saturated fat 4.1 g

Carbohydrates 49 g

Fiber 7.2 g

Protein 11.9 g

Cholesterol 17 mg

Sugars 5 g

Sodium 498 mg

Potassium 238 mg

Fish Veggie Tacos

Youll love how all the ingredients stuffed in the taco shellsthe spicy seared fish, crunchy vegetables, and creamy avocadoblend together to delight your taste buds.

Serving Size: 4

Preparation Cooking Time: 20 minutes

Ingredients:

4 white fish fillets

Salt and pepper to taste

1 teaspoon chili powder

1 tablespoon olive oil

cup Greek yogurt

1 avocado, sliced

2 tablespoons freshly squeezed lime juice

cup water

6 corn tortillas

cup carrot sticks

cup zucchini sticks

cup shredded cabbage

1 jalapeo pepper, sliced

cup cilantro leaves, chopped

Instructions:

1. Season the fish with salt, pepper and chili powder.

2. Add the oil to a pan over medium high heat.

3. Cook the fish for 3 minutes per side.

4. Transfer to a plate lined with paper towel. Set aside.

5. Combine the yogurt, avocado, lime juice and water in a food processor.

6. Season with the salt.

7. Process until smooth.

8. Flake the fish using a fork.

9. Spread the fish, veggie sticks, cabbage, chili slices and cilantro on top.

10. Pour the avocado dressing on top of the fish and veggies.

11. Roll up the tortillas.

Nutrients per Serving:

Calories 355

Fat 14 g

Saturated fat 2.5 g

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