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The Complete Pescatarian Cookbook: 99 Recipes to Start Your Healthy Lifestyle On a Budget + 3 Days Meal Plan
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Ball / Andrew
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Year:
2020
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Have you ever felt tired of your eating habit? Or something has motivated you to eat healthier? Discover how in just 3 days youll get the benefits of The Pescatarian Diet by losing weight quickly and making your skin perfect and smooth. *KEEP READING*A pescatarian is someone who chooses to eat a vegetarian diet, but who also eats fish and other seafood. Its a largely plant-based diet of whole grains, nuts, legumes, produce and healthy fats, with seafood playing a key role as a main protein source. Many pescatarians also eat dairy and eggs.The pescatarian diet offers a healthy, balanced approach to achieving and sustaining your ideal weight. From setting weight loss goals to establishing healthy lifestyle routines, this pescatarian cookbook takes a holistic approach to real, sustainable change.In this book you will discover:99+ Recipes for breakfast, lunch, dinner, snack and dessertsHow can you lose weight in just 3 days with the power of 3 Days meal planLots of low cost recipes for the whole familyThe Omega-3s power have been linked to fighting depression, cardiovascular diseases, diabetes and many more.Mediterranean recipes from Italy, Spain and Greece. (Discover how to get an intense flavor with light dishes)AND MANY MORE...This cookbook is perfect for anyone, including full-time pescatarians, or even total omnivores who simply seek to integrate more balance and plant-based goodness into their lives.

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THE COMPLETE PESCATARIAN COOKBOOK

99+ RECIPES TO START YOUR HEALTHY LIFESTYLE ON A BUDGET + 3 DAYS MEAL PLAN

Andrew Ball

Text Copyright [Andrew Ball]

All rights reserved. No part of this guide may be reproduced in any form without permission in writing from the publisher except in the case of brief quotations embodied in critical articles or reviews.

Legal & Disclaimer

The information contained in this book and its contents is not designed to replace or take the place of any form of medical or professional advice; and is not meant to replace the need for independent medical, financial, legal or other professional advice or services, as may be required. The content and information in this book have been provided for educational and entertainment purposes only.

The content and information contained in this book have been compiled from sources deemed reliable, and it is accurate to the best of the Author's knowledge, information, and belief. However, the author cannot guarantee its accuracy and validity and cannot be held liable for any errors and/or omissions. Further, changes are periodically made to this book as and when needed. Where appropriate and/or necessary, you must consult a professional (including but not limited to your doctor, attorney, financial advisor or such other professional advisor) before using any of the suggested remedies, techniques, or information in this book.

Upon using the contents and information contained in this book, you agree to hold harmless the Author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of any of the information provided by this book. This disclaimer applies to any loss, damages or injury caused by the use and application, whether directly or indirectly, of any advice or information presented, whether for breach of contract, tort, negligence, personal injury, criminal intent, or under any other cause of action.

You agree to accept all risks of using the information presented inside this book.

You agree that by continuing to read this book, where appropriate and/or necessary, you shall consult a professional (including but not limited to your doctor, attorney, or financial advisor or such other advisor as needed) before using any of the suggested remedies, techniques, or information in this book.

INTRODUCTION

Americans have started putting a lot of thought into the foods they consume in the last decade. Not only are people concerned with ensuring they consume nutritious foods to give their bodies plenty of nutrients, but they are also involved in ensuring they eat foods that are not full of preservatives or additives. People are searching for ways to consume less processed foods that are more sustainable for the whole world. These trends have recently led many Americans to become vegetarians or even vegans, all of which are good options. However, some people have discovered that when they exclude all animal protein from their diets, they do not get enough protein in their diets and live healthily through a well-balanced pescatarian diet.

Instead of losing all animal protein, more people are transitioning to diets like fish. That's because fish produce a lot of nutritious protein, are low in fat, have healthy fats, and are renewable resources. In Alaska, for example, fishers help conserve the shellfish population by harvesting only prime males that meet minimum size requirements. Fishers may thus be sure that they do not harvest fish that are still growing and do not harvest the female fish to keep the shellfish population safe through reproduction. Consumers will consume the prime males without having to worry about destroying the fish population in Alaska.

Recent books like The Omnivore's Dilemma and movies like Food Inc. have increased American awareness of food industry activities and the foods Americans consume. Unfortunately, the fishing industry has gained much less publicity than the meat industry. They can eat a healthy amount of fish without damaging the ecosystem.

Americans should enjoy a balanced pescatarian diet instead of going all the way to the extreme of being vegetarian or vegan to get the nutritious value they need without affecting the environment in the same way as a diet full of beef, pork, or chicken does.

TABLE OF CONTENT

Chapter 1. Pescatarian Breakfast Recipes

1. Pumpkin Oatmeal

Ingredients

Two Cups of 1-Minute Oats
1 1/4 cup of milk with almonds
1 1/4 cup of milk with almonds
3/4 cup of canned pumpkin
Light-brown sugar 1 tablespoon
2 Teaspoon Pumpkin Spice
Pinch of salt
Chips with 1/4 cup butterscotch
1/4 cup of optional white chocolate chips
1/4 cup of optional chopped walnuts
Cool Whip Topping

Directions

Whisk all ingredients together in a microwave-safe bowl except for the optional toppings, walnuts, and whipped toppings.
Microwave on high for around two minutes, or until the consistency is needed (for thinner oatmeal, add more milk. For thicker, less milk)
Let it take about one minute to rest and serve hot. For an extra tasty treat, top with walnuts, extra butterscotch, and white chocolate chips, and a refreshing whip!

2. Pumpkin Muffins

Ingredients

2 Cups of all-in-one flour
1/2 cup of brown sugar
1 Tablespoon powder for baking
1 big egg
1 glass of milk
1 Vanilla Extract Teaspoon
4 Seasoned butter, melted
1/2 Cup of canned pumpkin (not packed with pumpkin pie)
1/2 Cup of roasted pumpkin seeds
1 Seasoning Teaspoon Pumpkin Pie
The salt squeeze
Cinnamon pinch

Directions

In a small bowl, blend the milk, egg, vanilla, and pumpkin puree until the mixture is smooth.
2) Mix the dry ingredients like the pumpkin seeds together in a separate, larger cup.
3) Into the dry ingredients, incorporate the wet ingredients, and stir to blend. Stir in the butter, then melted.
4) Butter 12 muffin tins and break between the tins with muffin batter.
5) Bake the muffins for 18-20 minutes at 375 degrees until they are lightly browned and baked.
6) Shortly allow cooling before serving. Serve if you can with pumpkin butter!

3. Oatmeal Cookies with Brown Butter Icing

Ingredients

2 Cups of old styled rolled oats
1 All-purpose cup of flour
1/2 tbsp baking soda
1/2 Cinnamon Teaspoon
1/4 Cardamom Teaspoon
Freshly grated nutmeg 1/4 teaspoon
1/4 of a teaspoon of salt
1 1/2 sticks, 12 tablespoons of melted and cooled unsalted butter
1 1/2 cups of brown sugar loosely packed
1 egg + 1 yolk of one egg, at room temperature
2 teaspoons extract of vanilla

Icing Brown Butter

1/4 cup unsalted butter
1/2 to 3/4 cup sugar powder
1/2 tsp extract of vanilla
1 1/2 cups of milk

Directions

Preheat the oven to 350 degrees F. Line a sheet (or 2) of parchment paper to bake.
Place half the oats in a food processor and pulse until the oats, some flour-like, are chopped up, but some pieces remain. Mix all the oats, flour, baking soda, cinnamon, cardamom, nutmeg, and salt together in a dish. Whisk along.
Whisk the melted butter and the brown sugar together in a large bowl until smooth. Whisk in the yolk of the egg and egg, then the vanilla, until smooth and mixed. Stir in the dry ingredients, mixing until a dough forms. Take a large spoon.

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