AMZ Publishing - Plant Based Cookbook: Plant Based Diet for Beginners Book with Easy to Cook Recipes and 21 Days Meal Plan (Plant Based Diet Cookbook)
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- Book:Plant Based Cookbook: Plant Based Diet for Beginners Book with Easy to Cook Recipes and 21 Days Meal Plan (Plant Based Diet Cookbook)
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Plant Based Cookbook AMZ Publishing
- Vegetables Spinach, kale, tomatoes, cauliflower, squash etc.
- Whole grains Oats, rice, barley, corn, quinoa, millet etc.
- Legumes Chickpeas, peas, peanuts, lentils, and beans.
- Tubers Sweet potatoes, potatoes, and yams.
- Nuts and seeds Walnuts, almonds, pistachios, cashews, pecans, chia seeds, poppy seeds, sesame seeds etc.
- Fruits All fruits.
- Plant-based proteins Tempeh and tofu.
- Beverages (unsweetened) Tea, coffee, fruit water, sparkling water etc.
The best thing to do is to avoid stocking them in your pantry or refrigerator. Some of these include:
- High-sugar foods Soda, packaged juices, frozen and flavored yogurt, ice cream, etc.
- Artificial sweeteners All available on the market.
- Processed grains All-purpose flour, white rice, all-purpose flour tortillas and bread, white pasta, etc.
- Packaged foods Cookies, chips, pizza, cereals, frozen foods, etc.
- Processed meat Sausages, bacon, salami, beef jerky, etc.
- Processed cheese Dairy cheese and vegan cheese
- Processed plant-based products Frozen burger patties, frozen vegetable products, faux meats, etc.
- Opt for unprocessed plant-based foods.
- Avoid or limit consumption of animal products.
- Include plenty of fruits, vegetables, legumes, grains, seeds, and nuts in your diet.
- Avoid processed foods, sugary foods, and processed oil.
- Read labels and opt for locally sourced products.
Click here to get your free copy of Ketogenic Diet when you sign up to the authors VIP mailing list. 
- Weight loss and management:
- Managing diabetes:
- Managing diabetes:
People with diabetes have also shown significant improvement in blood sugar levels when they follow a plant-based diet.
- Cognitive decline and impairment:
- High fiber:
This, in turn, reduces inflammation and strengthens your immune system. A fiber-rich diet is often also associated with reducing colorectal cancer risk.
Various choices are available at both grocery stores and restaurants for people with lactose intolerance and those following certain diets. Some of the best milk alternatives available are:
- Oat milk This is full of fiber and nutrients like Vitamin D, riboflavin, and calcium. It is made by soaking whole oats and blending them until they become creamy and smooth.
- Soy milk This is a great source of amino acids and is believed to lower LDL levels and blood pressure. It is made by soaking the soybeans and blending them into a smooth liquid. It is then boiled to make milk.
- Coconut milk This is made by blending freshly grated coconut with hot boiled water. The liquid is separated and used as a milk substitute in coffee and desserts.
- Almond milk This is one of the milk substitutes most preferred by people following the plant-based diet.
It is a great source of Vitamin E and is made by blending almonds with warm water until it becomes creamy.
- Rice milk This is an ideal option for people with nut allergies. It is obtained by boiling the rice and then pressing it through a fine mill. The liquid is finally strained through a fine-mesh sieve.
- Cashew milk A great source of Vitamin E, this is made by blending soaked cashews with water until it turns into a smooth paste. It is then poured through a strainer to obtain creamy milk.
- Hemp milk This is an excellent source of calcium. This is made by blending the hemp plant seeds with water until it becomes smooth.
- Hazelnut milk This is a great source of folate and calcium in people following the plant-based diet. It is made by roasting the hazelnut, which is then boiled and blended into a smooth liquid.
It tastes great in coffee and desserts due to its rich nutty taste.
- VeganEgg This is a great egg replacement option for vegans and can be baked or cooked as a scrambled egg. It is gluten-free, allergen-free, and cholesterol-free.
- Ener-G Egg Replacer This comes in a powdered form and is a great substitute for eggs in cakes, cookies, bread, pancakes, etc.
- Egg Exx This is a great egg alternative for sauces and baking. Made using organic ingredients, it has a great texture and taste.
- Banana This is an excellent substitute for egg in recipes. One egg can be replaced with one regular-sized banana.
However, it is not a great option for people who do not like the taste, as it can often overpower the flavor of other ingredients.
- Aquafaba Often referred to as a secret weapon for vegans, this is a great replacement for savory dishes.
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