Miki Mottes - Simple Happy Kitchen

Miki Mottes

Dedicated to all my beloved cats, who made me realize that every creature is a whole world.And to all the exploited animals out there Ill never stop trying to change the world for you.

Miki Mottes

Nutritional consultant: Tal Porat BSc nutrition

Simple Happy Kitchen - An Illustrated Guide For Your Plant-Based LifeCopyright 2018 by Miki Mottes All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except for brief passages or illustrations quoted in newspaper, magazine, radio, television or online reviews. Simple Happy Kitchen, Ltd.www.simplehappykitchen.comhello@simplehappykitchen.com The book and its merchandise are available at special discounts when purchased in bulk for premiums and sales promotions as well as for fundraising or educational use. For details, contact us at hello@simplehappykitchen.com. This book does not replace any nutritional, medical or health advice. Readers should seek their own professional counsel for any medical condition before starting or altering any dietary plan. Every effort has been made to trace the copyright holders of materials quoted in this book. If application is made in writing to the publisher, any omissions will be included in future editions. First Edition. ISBN 978-965-90010-0-2 (English Hardcover)ISBN 978-965-90010-1-9 (English eBook)

OH, Credits! Creator, designer and illustrator: Miki Mottes Project manager: Ziv MeltzerNutritional consultant: Tal Porat BSc nutritionScientific editor: Kerem Avital BSc nutritionEditor: Kerry NennLogo designer: Oren FaitBack cover blurb: Ronnie BeckHead of lettuce: Yael Melzer Special thanks to:Oren Fait, Gal Mamalya, Plant Based News Robbie Lockie, The Humane League John Oberg, Meatless Monday, Iron Manager, Kickstarter Michael Stewart, Vegan Food&Living, Livekindly, Dr. Michael Greger M.D., Peta, Jeff Rosenberg, Anonymous for Animal Rights, Veganuary, Vegan Street, FFAC, Viva!, Animals Australia, Ori Shavit, Purposeful Films, The Vegan Society, Eco Vegan Gal, Freedom Farm, Voiceless, Miriam Sorrell, Viva Glam Magazine, Vega, The Vegan Community, World Of Vegan, Vegan Huggs, Omer Matityahu, Amanda Victoria, GoVegan World, The Lotus and the Artichoke, Vegan Green Planet, VeganVultures, Vegan Strategist, Vegan Friendly, VegPlanet Magazine, Animal Watch, The Vegan Voice, Maayan Cohen, Nimrod Back, Maya Alkulumbre, Noa Ehrmann, Esther the Wonder Pig, Ludwik guinea pig and dozens of other wonderful people, animals and nuts.

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In this book

CHAPTER 1: HI! BUT WHY? 8Why go plant-based? 9Shattering the myths 10What makes a well-balanced plant-based diet good for you? 12How could a non-plant-based diet be bad for you? 13CHAPTER 2: HOW? 14Understanding the nutrition facts label 15Building a healthy shopping list 16Nutrition facts label: What to look for & what to avoid 18The simple happy guide to spices 19The E-numbers dictionary 20Grocery storage guide 22Food storage hacks 24The oily bible 26Leafy-green guide 27Common legumes 28Hummus 30The legumes soaking, cooking & size guide 32The incredible benefits of soaking & sprouting 33Soaking & sprouting guide 34Is soy good for you? (Yes!) 35Meet tofu 36Grain cooking guide 37CHAPTER 3: SUBSTITUTES 38Egg replacements 39Meat substitutes 40Plant-based milk 42Make your own plant-based milk 43Dont throw away the pulp! 44Aquafaba 45Say homemade cheese 46Plant-based burger recipes 49Burger Queen 48CHAPTER 4: PLANNING 50The meal planner plate 51Five colors of phytochemicals 526 healthy smoothies ideas 53Sample daily menu checklist 54Challenge yourself 55Budget-friendly meal plan 568 great kitchen hacks 58Easy-to-make healthy snacks 60Healthy cooking tips 62Salt reduction 63Superfoods 64Raw food 65Try these easy raw recipes 66Gluten & celiac disease 67Fermenting vegetables 68CHAPTER 5: WHO ARE THE NUTRIENTS AND WHERE ARE THEY? 70Plant-based protein sources 71Protein 72A protein-rich meal plan 73Tips to keep your protein level happy 74Plant-based calcium sources 75Calcium 76Good and bad for your bones 78A calcium-rich meal plan 79Plant-based iron sources 80Iron 81Ways to increase iron absorption 82An iron-rich meal plan 83Vitamins 84Vitamin B12 86Vitamin D 87Minerals 88Omega-3 & Omega-6 90Recommended dietary allowance (RDA) 91Meet fiber 92Know your dietary fiber 93Tips to preserve nutrients 94CHAPTER 6: FAMILY 96Raising vegan children 97Pregnancy & lactation 98Making food fun! 100Bread Pitt 102Easy sandwich spreads 103Grow these foods from kitchen scraps! 104CHAPTER 7: EXERCISE & WEIGHT 106Maintaining your weight 107Gaining weight the healthy way 108Guide for the physically active 110Tips for the physically active 111The vegan vs. non-vegan olympic games 112CHAPTER 8: Animals & THE ENVIRONMENT 114Every day a vegan saves... 115In 1 year, the avg. American consumes 116How much water is needed to produce 1 pound of food? 117Surprising animal facts 118Meet Esther the wonder pig! 120Buying cruelty-free clothes 121CHAPTER 9: Now its your turn! 122Checklist for going vegan 124 References 126Thank you, backers! 127Index 128

introduction

Plant-based lifestyles are more popular than ever, spreading far beyond the vegan and vegetarian communities. This massive movement has made factual and easy-to-understand resources a necessity. Theres just one problem. The resources available are either too complicated or boring and can even be frightening at times. Those interested in learning the benefits of plant-based nutrition or trying to transition to this diet find it difficult to know how or where to start. With this in mind, I made it my goal to use my design abilities to promote the values I believe in and help people understand plant-based nutrition in a light-hearted, easy-to-understand way. Before I started creating this book, I looked at data, charts and articles people were reading and considered how to present them in a better, visual way. I illustrated some food-based characters and published plant-based information on social media featuring these characters. The amazing response and requests for more made me realize this simple approach works and that a full book covering the whole topic could help even more. My mission in the creation of this book is to expose you to the wonderful, wide variety of plant-based food and the vegan lifestyle, to help you understand what you can do to get all your nutrients in a tasty way and live a better, healthier, compassionate and easier-to-maintain life. It doesnt matter if youre just curious, if you want to take a step toward this lifestyle, or if youre already there and just want to know more. This book suits everyone, and its up to you to decide what to do with it. I was very careful with the information presented in the book and made sure everything was based on research and reliable data. All nutrition information has been verified by professional nutritionists, and every effort was made to make it as accurate as possible. So, now that we have this introduction out of the way, allow me to introduce you Mr. Pedro Almondovar, a professional almond who will guide you through this joyful journey. Meet him on the next page. Miki Mottes

CHAPTER 1:

HI! BUT WHY?

Hello, and welcome to Simple Happy Kitchen! Im Pedro Almondovar, a roasted almond. I was elected by majority vote to lead this book, and I intend to do it to the best of my ability. With my help and the help of my friends, youll learn about the wonderful world of plant-based nutrition, its benefits, and how to adopt it in the most appropriate and easy way. To make everything simple (and happy), Ive divided the book into chapters, and I will accompany you along this wonderful and tasty journey. In the first chapter, Ill explain the reasons why plant-based nutrition is the best option, debunk myths you may have encountered, and teach you how to make this important change. Join ME!