Table of Contents
THE COMPLETE PLANT BASED COOKBOOK FOR BEGINNERS
Written by: Jordan Worthen
Copyright 2020
All Rights Reserved
All rights reserved. No part of this book may be reproduced or copied in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without written permission from the publisher, except for the inclusion of brief quotations in a review.
Warning-Disclaimer
The aim of the information in this book is to be as accurate as possible. However it is for informational purposes only and comes with no guarantees. The author and publisher shall have neither liability or responsibility to anyone with respect to any loss or damage caused, or alleged to be caused, directly or indirectly by the information provided in this book.
INTRODUCTION
Five years ago, I was diagnosed with pre-diabetes. I experienced fatigue, frequent urination, frequent infections and other annoying symptoms of high blood sugar levels. I was tired and bloated all the time and I also started finding it hard to focus and concentrate. Plus, I've suffered from eczema (atopic dermatitis) all my life. It is no secret that all these conditions can significantly increase the risk of early death, so it got me worried. Sometimes you win, sometimes you learn!
Despite regular exercise and healthy eating habits, I was unhappy with my weight. Ive often experienced the yo-yo effect, since restrictive regimens and perpetual dieting can disrupt hormones, increase appetite and lead to mental problems. All the experts agree on one thing: A wide range of human diseases begin in the gut. Therefore, I decided to find the best diet that works for me. It's time to turn over a new leaf!
Overall, it's not easy to figure out which eating plan will be good for you! With so many diet regimens to choose from, how to decide what to eat? Giving up animal products for myself, animals, and Mother Earth sounds good to me. How about you? I have never regretted my decision just the opposite, I love this lifestyle. I enjoy food more than ever! I cured my eczema, lost weight, and solved my health problems. Ive learned a lot during this journey so I wanted to collect a large assortment of vegan recipes to help people lose weight and prevent some serious conditions; this collection will help you kick-start your vegan journey or stay on track if you are a long-time vegan. While this depends on your socio-economic background, it is fair to say that starting a new diet may not be the easiest thing in the world. But it is a worthy goal! There are a lot of misconceptions about the vegan diet. They include some commonly held beliefs that the vegan diet is boring, unhealthy, and hard to maintain. This cookbook will hopefully open your eyes to how extraordinary delicious and healthy plant-based meals can be.
The Plant-Based Diet: Why its Not Just a Diet, More a Way of Life
Ive spent a good portion of my life trying to maintain my healthy weight. I finally realized that there is no instant solution, there is no shortcut or a magic wand! Ultimately, I gave up dieting and decided to find an eating plan that can support my overall wellbeing. And voila! The secret to a healthy diet is simpler than I ever thought! The vegan diet is primarily known for its simplicity; when following this dietary regimen, you should focus on plant-based foods and avoid animal-source food. Whether you are following a vegan diet, or are considering trying this lifestyle, I created this plant-based, budget-friendly food list to make your grocery shopping easier to manage.
VEGETABLES: Try to include different types of vegetables from above-ground vegetables to root vegetables that grow underground.
FRUITS: Pick up affordable fruits that are on sale/in season. Add frozen fruit to your grocery list since they are just as nutritious as fresh produce. They can be used in smoothies, toppings, compotes or preserves. On the other hand, dried fruit generally contains a lot of antioxidants, especially polyphenols; it has been proven that eating dried fruits can prevent heart disease and some types of cancer.
NUTS & SEEDS: Nuts and seeds offer different dietary benefits. Nuts and seeds do not only ensure essential nutrients but are also a variety of flavors. This ready to eat food is a perfect snack with dried fruits and trail mix, essential vegan foods to stockpile for an emergency.
RICE & GRAINS: Rice and grains are versatile foods thatre easy to incorporate into the vegan diet. Leftovers reheat wonderfully and can be served at any time of the day, turning simple and inexpensive ingredients into a full-fledged meal. I always make sure my pantry contains a healthy butter such as tahini or peanut butter.
BEANS & LEGUMES: The legumes and beans are highly affordable and theres no end to the variety of tasty dishes you can cook with them. These humble but powerful foods are packed with vitamins, minerals, protein, and dietary fiber. In addition to being super-healthy and versatile, legumes pair very well with other vegan proteins, vegetables, and grains.
HEALTHY FATS: Dont underestimate the importance of quality fats in vegan cooking. Coconut oil, olive oil, and avocado are always good to have on hand.
NON-DAIRY PRODUCTS: Using a plant-based cheese or milk lends flavor, texture, and nutrition to your meals. Although you can find fantastic products on the market, Ive included my favorite recipes for vegan feta, vegan ricotta, and plant-based milk in this collection.
HERBS, SPICES & CONDIMENTS: A handful of fresh herbs will add that little something extra to your soups, stews, dips, or casseroles. Vegan condiments such as mustard, ketchup, mayonnaise, and plant-based sauces can be used in salads, casseroles, and spreads. Choosing their distinctive flavors to complement vegetables, grains and legumes will help you to make the most of your vegan dishes. Herbs and spices are naturally plant-based, but play it safe and look for a label that says Suitable for vegans.
BAKING GOODS & CANNED GOODS: These vegan essentials include all types of flour, baking powder, baking soda, and yeast. Further, cocoa powder, vegan chocolate, and sweeteners are good to have on hand. As for the health vegan sweeteners, opt for fresh or dried fruits, agave syrup, maple syrup, and stevia. When it comes to the canned goods, stock your pantry with cooking essentials such as tomato, sauerkraut, pickles, low sodium chickpeas and beans, coconut milk, green chiles, pumpkin puree, tomato sauce, low sodium corn, and artichoke hearts. Thus, if you want to make sure you have nutritious, delicious and quality meals for you and your family, building a healthy vegan pantry is half success.
What are the Health Benefits of a Plant-Based Diet?
As it turns out, eating plant-based is one of the healthiest diets in the world. Healthy vegan diets include plenty of fresh products, whole grains, legumes, and healthy fats such as seeds and nuts. They are abundant with antioxidants, minerals, vitamins, and dietary fiber.
Current scientific researches pointed out that higher consumption of plant-based foods is associated with a lower risk of mortality from conditions such as cardiovascular disease, type 2 diabetes, hypertension, and obesity . Vegan eating plans often rely heavily on healthy staples, avoiding animal products that are loaded with antibiotics, additives, and hormones. Plus, consuming a higher proportion of essential amino acids with animal protein can be damaging to human health. Since animal products contain much more fat than plant-based foods, it's not a shocker that studies have shown that meat-eaters have nine times the obesity rate of vegans.
