Vogel - The High-Protein Plant-Based Instant Pot Cookbook: Wholesome, Oil-Free One Pot Meals With 8-Ingredients

Plant-based? Whole foods?

All the ingredients in this cookbook are 100% plant-based, meaning zero products or derivatives from animals. The recipes incorporate mostly whole, and minimally processed ingredients, exclude oil and refined sugar and minimize salt use. You will find plenty of healthy staples such as beans, lentils, and protein-rich grains in these recipes. This fiber-rich high-protein approach is, without a doubt, the best investment you can make in your health and fitness, the well-being of animals, and the future of our planet.

A high-protein diet, what is that?

Consuming plenty of high-protein meals can help you build muscle and lose excess body fat. A diet rich in protein diet is one that is abundant in the macronutrient protein. Before we can label a meal high-protein , we need to consider the amount of protein relative to this meals calories. As a rule of thumb, at least 20 to 25% of the calories in a dish should come from protein before considering it a high-protein dish .

One gram of protein is good for four calories. Considering these percentages, at least 5 to 6 grams of protein per 100 calories is needed for a meal to qualify as high in protein. The average adult interested in growing muscle and eats multiple times a day would have to consume roughly 30 grams of protein per meal (serving). Depending on the number of times you eat in a day, your size and goals, a single meal serving could pack as much as 60 grams of protein.

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You will find that carb-rich ingredients are often limited in this cookbook. Carbs are a macronutrient that, just like protein, provide four calories per single gram. Meals in this book are also free from oil, an ingredient that is essentially pure fat. Fat is an essential macronutrient that is abundant in plenty of whole food ingredients. Since it provides a whopping nine calories per single gram, there is absolutely no need to add more of it to your diet in the form of processed vegetable oil.

Cooking without oil, how does that even work?

If you have never cooked without oil before, this might come as something of a surprise: cooking (and baking) without oil is perfectly possible and quite easy to do. Getting rid of oil does not force you to compromise on taste at all. Getting rid of the extra calories from oils will help you get in shape and stay lean, and improve the nutritional content of the food you eat.

One essential item will make your oil-free Instant Pot experience a lot easier : the ceramic non-stick inner pot from Instant Pot . This extra inner pot is Teflon, PTFE, and PFOA free and makes oil-free cooking convenient for you. An additional inner pot will also help you save leftovers and prepare more than one dish with your Instant Pot.

If you cannot afford the extra inner pot, you can also use water or vegetable stock to prevent ingredients from burning to the stainless-steel inner pot (included with the Instant Pot). Make sure to stir frequently during the sauting process in the stainless-steel pot to prevent ingredients from sticking to the bottom.

The day you bring a little oil back into your life might arrive, and doing so is just fine. All recipes in this cookbook that require sauting before cooking taste great without any oil but can, if desired, also be prepared with oil. If you choose to include oil, keep the amount of oil to an absolute minimum, or use a low-calorie cooking spray. Olive oil and coconut oil are your healthiest choices due to their high smoke points.

Will cooking with eight ingredients get you all the necessary nutrients?

Recipes in this cookbook are all about great flavor & minimal effort . Not a single dish requires more than eight ingredients, with optional toppings not taken into consideration. The combinations of ingredients provide all the macronutrients and the essential micronutrients your body needs. On a plant-based diet, supplementing Vitamin B12 is necessary . Vegan-friendly Vitamin D and Omega-3 supplements are recommended .