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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:
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?
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.
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
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