Vegetarian Diet
in 30 Minutes
Easy and Quick, Homemade Vegetarian Diet Recipes with Color Pictures for Beginners and Busy People
By Hali Davis
Copyright 2021 By Hali Davis
All Rights Reserved
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Table of Content
Introduction
Being a vegetarian in a busy world can be very exhausting. First of all, it is hard to think about what to eat. For people who have a lot of work to do every day, there is not much time wasted on thinking about what to eat. In addition, in this world, more than half of the restaurants cannot even provide suitable vegetarian recipes. In short, compared with sticking to traditional food, becoming a vegetarian is more stressful. This is why I wrote this book, because it can save you a lot of time and choose the perfect vegetarian food that can be prepared in less than 30 minutes. Sounds great, right?
A lot of people complain that the issue they face with vegetarian diet is that it takes a lot of time to prepare. I know you are very busy, but with this book, you can easily plan your diet and make the best diet plan for yourself. You can easily complete a vegetarian diet within 30 minutes and lead a healthy and balanced life.
So, why is this cookbook different from the others you have seen?
Thats the simple answer to the question. You can prepare the best vegetarian diets in just 30 minutes.
I know youve seen a lot of cookbooks and you feel this is still one of them too, but I can tell you that this book is definitely not like every other cookbook youve read. This book has been written with a lot of careful steps, offering easy-to-find recipes, guiding how to use these tools, clarifying different ingredients and cleaning up in an easy way, which will ultimately help you make a well-balanced meal, and save you time and stress.
This book is for you, and it is for me because it has helped me fill all the gap of having to think about the amount of time I spend preparing my food. Hope you can also get help while using this book.
Chapter 1 Be A Simple Vegetarian
Why I Choose to Be A Vegetarian
For a lot of non-vegetarian, being a vegetarian could mean a lot of things, and to a large extent, many are confused about the term. If you are also a non-vegetarian and are considering how to improve your health, how to avoid unnecessary diseases caused by eating foods that may harm you, becoming a vegetarian is a perfect choice you can make for yourself. For me, I think this is one of my best decisions so far.
Some of the reasons why people decide to become vegetarians include religious beliefs, personal health and animal welfare. For me, this is always related to my health. I know you may have heard that someone who only eats vegetarian food is considered vegetarian, and the benefits of eating only vegetarian food have been proven over and over again. Later in this book, I will introduce it in detail, but first, I want to share my health history with you.
I have always suffered from high blood pressure and high cholesterol, but I did not take it seriously. Until a few years ago, when I went to the hospital for a physical examination, the doctor told me that if I did not change my eating habits, the problem would become more serious. So I started to research different diets. In the beginning, I didnt even know where to start to plan my diet. Then I learned about vegetarianism and tried to make delicious and quick and easy vegetarian recipes.
After I ate strictly a vegetarian diet for three months, I lost 28 pounds, and returned to the doctor to find that my cholesterol and blood pressure had changed surprisingly. The vegetarian lifestyle has awakened my passion and enabled me to live a healthy life. Based on my personal experience, I want to share the vegetarian lifestyle with you. Furthermore, I dont want you to spend hours and hours in the kitchen preparing your meals (unless you want to). All the recipes in this book will be ready to eat in 30 minutes or less. And remember, quick and easy doesnt mean bland and boring!
But before we jump into how to follow a vegetarian diet and ultimately get to try the mouth-watering recipes, let me first break down the different types of vegetarianism.
Types of Vegetarian
If you classify yourself as a vegetarian, it can mean various things. The basic definition is that vegetarians do not eat any meat products, but further explanation is needed, as youll soon see.
Lacto-ovo vegetarians dont eat meat, but they will still include eggs and dairy products in their diet.
Lacto vegetarians are OK with dairy products.
Ovo vegetarians will eat eggs but cut out dairy products.
Pescatarians include fish in their diet but cut out all other meat.
Pollo-vegetarians will eat poultry.
Flexitarians will cut out meat and animal products most of the time but may consume it occasionally.
Vegans dont consume or use any animal products, including gelatin and honey.
Okay, now that weve cleared up any confusion, I think it is important to have a closer look at the vegetarian diets health benefits.
Health Benefits of Vegetarian Diet
Ive already mentioned some of the health benefits but let me back it up with some science. Of course, as mentioned earlier, if you eat only processed foods packed with sugar and saturated and trans-fat, eat little to no vegetables and fruits, and dont meet your macronutrient targets, you wont reap the benefits.
Boosts Heart Health
Following a plant-based diet makes you up to one-third less likely to end up in the hospital or die due to heart disease (Crowe et al., 2013). It all comes down to eating foods that will keep your blood sugar levels stable. High-fiber whole grains, nuts, legumes, and low-glycemic foods, in general, will reduce your overall risk of heart disease and lower your cholesterol (Harvard Medical School, 2020).
Reduces Cancer Risk
Vegetarians may have the upper hand when it comes to fighting off cancer (Tantamango-Bartley et al., 2013). This study found that plant-based diets dont only reduce your overall risk for cancer more than other diets; it is also more effective against female-specific cancers. Also, when it comes to Lacto-ovo vegetarians, they have a smaller chance of getting cancers of the gastrointestinal tract.
