Plant-Based Diet Cookbook For Dummies

by Unknown

• ISBN13: 9781119846345
• ISBN10: 111984634X
• Edition: 2nd
• Format: Paperback
• Copyright: 2022-02-15
• Publisher: For Dummies

Summary

Live longer, live healthier, and feel amazing with a plant-based diet

A plant-based diet has been proved to be a healthy and balanced alternative to diets that include meat. Even more importantly, it can be absolutely delicious and fun!

In Plant-Based Diet Cookbook For Dummies you'll get all the recipes you need to guide you through a durable lifestyle change that will boost your energy, lower inflammation, encourage a healthy weight, and reduce your risk of disease. With over 100 foolproof and engaging recipes, this life-changing book will help you:

• Get started from scratch with a plant-based diet that will save you money and time
• Discover new recipes and grocery shopping techniques that keep your fridge stocked with healthy, delicious food
• Learn how to navigate restaurants and social gatherings while maintaining your new lifestyle

So, if you've been wondering if it's time to make a change to your diet and lifestyle, why not give the plant-based diet a try?

Author Biography

Jenn Sebestyen is the mastermind behind the popular blog veggieinspired.com. She is author of The Meatless Monday Family Cookbook and coauthor of The Meat-Free Kitchen. Jenn’s work has been featured in media outlets like Better Homes & Gardens and the Washington Post. She is a mom of three and lives with her family in Illinois.

Table of Contents

Breakfasts

Amaranth Porridge with Fruit Compote 134

Apple Cinnamon Mini Muffins 129

Black Bean Breakfast Tacos 138

Blueberry Buckwheat Pancakes 126

Breakfast Quinoa Bowl 136

Cherry Baked Oatmeal Muffins 130

Chocolate Nice Cream Breakfast Parfait 125

Fluffy Pumpkin Donuts 127

Hearty Breakfast Cookies 128

Homemade Hempseed Milk 122

Liquid Nutrition Smoothie 123

Morning Millet Granola 131

Orange Maple Marinated Tempeh 139

Soaked Oats with Goji Berries 132

Super Chia Banana Porridge 133

Superfood Berry Smoothie 124

Turmeric Tofu Scramble 137

Appetizers and Snacks

Almond Butter and Cinnamon Dip 239

Apple Cinnamon Bites 248

Brown-Rice Crispy Bars 249

Buffalo Cauliflower Dip 240

Chocolate Banana Super Smoothie 247

Creamy Oil-Free Hummus 241

Edamame Hummus 235

Energizing Coconut Vanilla Chia Pudding 245

Fresh Peach Salsa with Homemade Tortilla Chips 237

Happy Hemp Loaves 252

Hummus Tortilla Rollups 253

Loaded Avocado Toast 254

Mint Matcha Smoothie 246

Roasted Carrot Bean Dip 242

Spicy Herb Roasted Mixed Nuts 244

Sunflower Fig Balls 250

Super Brazil and Goldenberry Trail Mix 243

Sweet Pea Guacamole 236

White Bean Dip with Dill 238

Zesty Kale Crisps 251

Salads

Arame Soba Noodle Salad 159

Arugula Peach Salad with Lentils 165

Balsamic Roasted Beet Salad 172

Barbecue Ranch Chickpea Salad 173

Butter Lettuce Salad 170

Coleslaw Pasta Salad 164

Cucumber Chickpea Salad 168

Hearts of Palm Salad 169

Herb Roasted Potato Arugula Salad 171

Kale and Cabbage Slaw Salad 162

Kidney Bean Salad 161

Massaged Kale Harvest Salad 166

Orange Spinach Salad 167

Quinoa Tabbouleh Salad 160

Warm Festive Farro Salad 163

Soups

Black Bean Quinoa Chili 208

Butternut Squash Apple Soup 148

Chunky Miso Soup 146

Coconut Curry Soup 153

Creamy Zucchini Soup 147

Lentil Rice Soup 154

Mushroom Rice Soup 150

New Age Minestrone 145

Red Lentil White Bean Stew 212

Red Pepper Carrot Soup 151

Roasted Cauliflower Soup 156

Stuffed Pepper Soup 155

Vegan Chicken Noodle Soup 158

Vegetable Quinoa Soup 157

Velvety Green Vegetable Soup 152

Main Courses

Autumn Risotto 203

Barbecue Jackfruit Tacos 213

Black Bean Cumin Burgers 193

Black Bean Quinoa Chili 208

Cheesy Chili Mac 204

Chickpea Walnut Bolognese 202

Curried Chickpea Salad Wraps 180

Eggplant Green Curry with Tofu 200

Hearty Vegetable Cacciatore 196

Hummus Avocado Veggie Sandwiches 181

Mediterranean Pita Pockets 184

Mushroom and Chickpea Loaf 195

One-Pot Hummus Pasta 188

Pickled Onion Pesto Grilled Cheese 185

Quinoa and Chickpeas with Spinach 189

Red Lentil White Bean Stew 212

Spinach Artichoke Pasta Bake 206

Sunflower Seed Nori Rolls 178

Sweet Potato Black Bean Quesadillas 186

Sweet Potato Shepherd’s Pie 198

Tangy Tempeh Teriyaki Stir-Fry 199

Tofu Mushroom Collard Wraps 182

Tuna Salad Sandwiches 179

Vegan Burgers with Apricot Jalapeño Jam 194

Vegan Sausage and Roasted Vegetables Sheet-Pan Meal 210

Vegan Sloppy Joes 207

Zesty Pesto Pasta with White Beans 201

Side Dishes

Baked Veggie Potato Fritters 226

Citrus Wild Rice and Broccoli 221

Collards with Portobello Mushrooms 220

Garlic Oregano Yam Fries 217

Green Bean Broccoli Sauté 225

Orzo with Cherry Tomatoes and Basil 229

Oven-Roasted Carrots 223

Raw Corn and Radish Salad 230

Roasted Asparagus with Lemon Dill Sauce 222

Roasted Potato and Pepper Hash 227

Rosemary Cauliflower Mashed Potatoes 218

Sautéed Garden Vegetables 228

Spinach Almond Patties 219

Vegan Jalapeño Cornbread 224

Sauces and Dressings

Balsamic Maple Dressing 258

Basil Spinach Pesto 261

Creamy Avocado Dill Sauce 262

Hempseed Ranch 260

Lemon Vinaigrette 259

Orange Maple Marinade 263

Smoky Barbecue Sauce 265

Tahini Miso Gravy 264

Desserts

Amazing Banana Bread 288

Apple Pie Bars 282

Apricot Fig Bars 281

Banana Walnut Snack Cake 289

Brown Rice Pudding 272

Carob Fig Frozen Fudge 273

Carrot Pineapple Layer Cake 286

Cherry Chocolate Walnut Truffles 276

Chewy Oatmeal Raisin Cookies 278

Chocolate Avocado Pudding 271

Chocolate Chocolate Chip Cookies 279

Chocolate Malted Shake 275

Dreamy Lemon Bars 280

Fudgy Chickpea Blondies 283

Gingerbread Cupcakes 290

Jam Dot Cookies 277

Smoothie Popsicles 274

Vegan Coconut Cake 284

Vegan Grasshopper Pie 291

Warm Peach Crisp with Maple Coconut Whip 292

Beverages

Chocolate Banana Super Smoothie 247

Homemade Hempseed Milk 122

Liquid Nutrition Smoothie 123

Mint Matcha Smoothie 246

Superfood Berry Smoothie 124

Introduction 1

About This Book 2

Foolish Assumptions 3

Icons Used in This Book 3

Beyond the Book 4

Where to Go from Here 4

Part 1: Getting Started with A Plant-Based Diet 5

Chapter 1: What Is a Plant-Based Diet? 7

What Does Plant-Based Mean? 7

Getting to the Root of a Plant-Based Diet 9

What’s included 9

What’s off limits 12

Common Questions and Answers about a Plant-Based Diet 13

Can I get full eating only plants? 13

How will I get protein? 14

What about calcium? 14

How do I get iron? Won’t I become anemic? 14

Does eating a plant-based diet help people lose weight? 15

A Quick Guide to Making a Plant-Based Diet Part of Your Everyday Life 15

Chapter 2: Seeing the Benefits of a Plant-Based Diet 17

Eating According to a Plant-Based Food Guide 17

Feeling Good with Food 19

Managing your weight 20

Having energy and vitality 20

Getting better sleep 20

Becoming a Wellness Warrior 21

Cancer 21

Diabetes 22

Gastrointestinal illnesses 23

Heart disease and high blood pressure 24

Osteoporosis 27

Other conditions that benefit from a plant-based diet 28

Chapter 3: The Macro and Micro Essentials of a Plant-Based Diet 31

Making the Most of Macronutrients 31

Pondering protein in the plant-based world 32

Considering carbo-riffic plants 34

Eating fatty plants: Gotta love ’em, gotta have ’em 42

Meeting the Micronutrients 47

Vitamins and the plants you can find them in 47

Minerals and the plants you can find them in 48

Chapter 4: Packing an Extra Punch with Power Foods 53

Enriching Your Diet with Super Nutrients 54

Celebrating Superfoods 54

What they are and what they do 55

Raw foods: The ultimate superfoods 57

Considering Sea Vegetables 58

What they are and what they do 58

How to use them 60

Favoring Phytonutrients 62

What they do 62

Where to find them 63

Biting into Bioflavonoids 63

What they are and what they do 63

Where to find them 64

Acknowledging Antioxidants 64

What they are and what they do 65

Where to find them 65

Part 2: Converting Your Kitchen 67

Chapter 5: Taking the Plunge into a Plant-Based Diet 69

Transitioning to a Plant-Based Diet 69

Going cold turkey 70

Going plant-based gradually 72

You Can’t Do It Alone: Leaning on Others for Support 75

Surrounding yourself with others who support your lifestyle 75

Enlisting the help of a nutritionist, naturopath, or medical doctor 76

Overcoming Common Pitfalls 77

Having little or no experience in the kitchen 77

Feeling intimidated by new foods 78

Feeling like the odd man out 78

Fighting food fatigue and boredom 79

Chapter 6: Looking at What’s on Your Plate 81

Thinking about Your New Plate 81

Keeping it whole 82

Choosing organic over nonorganic 82

Dishing it up in the right proportions 82

Consuming calories that count 83

Maintaining proper hydration 85

Getting Organized 86

Meal planning 86

Making your plant-based grocery list 87

Exploring sample meal plans 88

Modifying Your Favorite Recipes to Be Plant-Based 92

Chapter 7: Overhauling Your Kitchen Contents 95

Cleaning Out Your Kitchen 95

Stocking Your Plant-Based Kitchen 97

Fresh produce 97

Refrigerated items 98

Frozen foods 98

Pantry staples 99

Finding Alternatives to Common Ingredients 100

Milk 100

Eggs 101

Meat 101

Cheese 101

Thickeners 102

Getting the Must-Have Equipment 102

Handy utensils 103

Helpful appliances 105

Chapter 8: Being a Savvy Shopper 107

Conquering the Grocery Store 107

Picking up produce 108

Dipping into the interior aisles 110

Seeing what’s lurking in the freezer 110

Shopping Off the Beaten Path 111

Farmers markets 111

CSA programs 112

Health-food stores 112

Organic and GMO: Figuring Out What It All Means to a Plant-Based Diet 113

Knowing what organic means 114

Getting clear on GMOs 115

Part 3: Plant-Based Recipes for Success 117

Chapter 9: Brilliant Breakfasts 119

Wakey, Wakey, No Eggs and Bakey 119

Easy to Make and Easy on the Go 120

Chapter 10: Soups and Salads 141

Making a Meal of Salads and Soups 141

Making your fridge a salad bar 142

Falling in love with soup as a meal 144

Chapter 11: Lovable Lunches 175

Rethinking Handheld Lunches 176

Discovering the Joy of One-Pot Dishes 187

Chapter 12: Super Suppers 191

Rethinking What Your Dinner Plate Should Look Like 192

Chapter 13: Simple Sides 215

Adding Variety with Sumptuous Sides 215

Chapter 14: Appetizers and Snacks 231

Boosting Your Metabolism with Healthy Snacking 232

Choosing Sweet or Savory Snacking 233

Chapter 15: Sauces and Dressings 255

Seeing the Benefits of Whipping Up Your Own

Sauces and Dressings 255

Fixing Unbalanced Flavors in Sauces 257

Chapter 16: Dreamy Desserts 267

Getting to Know Alternative Sweeteners 267

No Eggs, No Dairy, No Problem! 269

Part 4: Plant Based for All Stages of Life 293

Chapter 17: Navigating Restaurants and Special-Occasion Dining 295

The Ins and Outs of Dining Out: Being a Proactive Plant-Based Eater 296

Finding plant-friendly establishments 296

Navigating menus 297

Asking for what you want 299

Eating Delivery and Takeout, Veggie Style 300

Chinese 301

Japanese 301

Italian 302

Mediterranean 302

Mexican 303

Thai 303

Celebrating Holidays and Special Occasions 304

Being a gracious guest 304

Being a host with the most 305

Showing People Just How Fun Veggie Dining Can Be 306

Chapter 18: Raising Children on a Plant-Based Diet 309

Nurturing a Plant-Based Baby 310

Understanding why breastfeeding is essential for your baby 311

Loading breast milk with nutrients 312

Understanding the ins and outs of formula 313

Starting on solids 313

Whipping up your own baby food 315

Navigating the Toddler Years 316

Introducing a variety of foods 317

Choosing nutrient-dense foods 317

Raising Healthy Kids and Teens 319

Overcoming resistance 319

Providing balanced meals and snacks 321

Handling occasions outside of your control 322

Chapter 19: Getting Older, Getting Wiser about Your Plant-Based Diet 325

Knowing How Plants Contribute to a Longer Life 326

Pondering how plants protect your cells 326

Slowing down diseases 327

Ensuring That You’re Getting the Right Nutrients 329

Getting enough of special nutrients 329

Figuring out nutrition shakes 330

Training caregivers on the plant-based approach 331

Preparing plant-based foods for easier consumption 331

Working with Prescriptions and Diet 332

Taking fewer pills, getting more health 333

Recognizing dangerous interactions between medicines and foods 334

Part 5: The Part of Tens 337

Chapter 20: Ten Foods That Are Surprisingly Not Plant Based 339

Bread 339

Veggie Burgers or Sausages 340

Worcestershire Sauce 340

Alcoholic Beverages 340

Noodles and Pasta 341

Dairy-Free Cheese 341

Granola 341

Boxed Cereal and Cereal Bars 342

Orange Juice 342

Veggie Soups and Curries 342

Chapter 21: Ten Plant-Based Foods That Boost Your Immunity 343

Garlic 343

Onions 344

Ginger 344

Cayenne 345

Squash 345

Almonds 345

Citrus Fruits 346

Green Tea 346

Miso Soup 346

Mushrooms 347

Chapter 22: Ten Bad Things about Eating Meat 349

Meat Production Wastes Natural Resources 349

Meat Isn’t as Rich in Nutrients as Plants 351

Animals Are Fed Poor-Quality Feed 351

Meat Is Acidic 352

Meat Is Loaded with Toxins 352

Meat Is High in Saturated Fat 353

Eating Meat Can Increase Your Risk for Cancer and Osteoporosis 353

Eating Meat Impacts Climate Change 354

Eating Meat Is Cruel 354

The Meat Industry Is Getting Worse 355

Appendix A: Metric Conversion Guide 357

Index 361