Duval - Plant Based Diet Cookbook: Improve Your Lifestyle Eating Healthy and Natural Food with Easy Recipes for Beginners

Plant Based diet is not just a diet, it is a whole lifestyle that you will slowly discover, and once you will understand it completely, you will see real changes in your body, in your energies and also in your mental fitness. In Chapter 1, I will explain you the main difference between Plant Based and Vegan diet, what kind of benefits this diet can bring to you, both physically and mentally, and what are the main rules you will have to follow, in order to get some real results. Chapter 2 gives you a long list of recipes, they are thought to be breakfast recipes, however some of them are very enjoyable also as dessert after lunch or dinner, or even as snacks during the day. In Chapter 3 you will find another list of recipes, but this time, the list will be composed mainly by main dishes, that you should eat at lunch and dinner. However not all the recipes are interchangeable between lunch and dinner, because some of them are better in specific moment of the day. There is a wide variety of recipes, in order to satisfy all kind of tastes.

In Chapter 5 I will show you some easy and fast snacks to prepare, that you can bring wherever you want, to satisfy eventual hunger pangs. In this list you will also find some different smoothie ideas, since fruit is one of the most important foods in this diet. Last but not least, Chapter 6. In this one I made a plan that is suitable to every woman and man that want to approach this diet. Follow this plan to start understanding how this diet works, and before you finish the 7-day-plan, you will notice that you will have already understood the main principles behind the diet. This will allow you to make up your own plan and to start being a real Plant Based person!

CHAPTER 1
Introduction to the Plant-based diet

CHAPTER 1
Introduction to the Plant-based diet

What is the plant-based diet?

The plant-based diet, as the name says, it is based on plants.
It is easy to confuse the vegan diet with the plant-based one.

The two diets have a lot of common points but have also fundamental differences. The plant-base diet does not totally exclude animal foods, but just limits their consumption. Plant based diet besides avoiding foods that have animal origins, do not include the consumption of any processed foods.
Differently from the vegan diet, transformed foods as: oils, white flour and sugar are not taken into consideration in the diet. This diet is based on:

• Vegetables
• Fruits
• Whole grains
• Beans
• Legumes
• Nuts
• Seeds

With this diet, you are looking for whole food; real food! Eating whole food means absorbing all the beneficial elements that natural foods have and avoid ingredients that have other purposes than nutritional ones. The important aspect of this diet is that you are eating the food that your body needs, avoiding useless ingredients like preservatives, added sugars, colorants.

The benefits

Eating real foods leads to different benefits.

LOSING WEIGHT One of the principal benefits is losing-weight, in fact, the plant-based diet combines a high fiber content with the exclusion of processed food. This combination is essential for losing weight. You will get used to a new lifestyle that will help you maintaining weight loss in the long run. Fibers are really good for the intestines and help us felling full for longer, limiting our urge to overeat and snack too much. HEARTH DISEAS A study made over 200,000 people proved that the plant-based diet, if followed in the right way, lowers risks of having heart diseases. Furthermore, this is a direct consequence of losing weight.

CANCER The plant-based diet, together with some other vegetarian diets, is associated with a significantly lower risk of prostate, breast, gastrointestinal and other types of cancer. DIABETES Several studies found that plant-based diets lower the risk of developing diabetes. In fact, plant-based diets, improve blood sugar control.

Plant-based shopping list

• Fresh seasonal fruit
• Fresh seasonal vegetables
• Fresh or dried mushrooms
• Potatoes
• Garlic, onions, shallots, spring onions, leeks
• Fresh ginger
• Spices
• Fresh and dried aromatic herbs
• Garlic and onion powder
• Dried fruit (walnuts, Brazilian nuts, almonds, pine nuts, hazelnuts, cashews, pistachios, peanuts, macadamia nuts, etc.)
• Dehydrated fruit (apricots, apples, raisins, figs, plums, dates, goji berries) (without sulphites)
• Oil seeds (sunflower, pumpkin, flax, sesame, poppy, chia)
• Dried legumes (Indispensable, you can choose from a wide range: borlotti beans, lentils, chickpeas, cannellini beans, azuki beans, split peas, dried broad beans, etc.)
• Cereals (also indispensable: brown rice, spelled, oats, barley, amaranth, kamut, millet, rye, buckwheat, quinoa, etc.)
• Pasta (without eggs, with kamut flour, spelled, whole meal, buckwheat, etc.)
• Legume pasta (lentils, chickpeas, peas, black beans, edamame, etc.)
• Cous cous, bulgur (to be used as a first course, but also for pies, salads, etc.)
• Puffed cereals for breakfast and flakes, corn flakes (without added sugar)
• Oat flakes
• Fresh whole meal bread, with or without seeds, rye, etc.
• Loaf of bread (to be used occasionally for sandwiches, sandwiches, etc.)
• Tortillas, pita bread, carasau bread, wraps
• Crackers and breadsticks
• Rice, corn and mixed cereal cakes