Plant-Based Diet

An Effective Guide For Beginners Of Plant-Based Dit

Contents

Book Description. 3

Introduction. 4

Chapter 1: What Is Plant-Based Diet 5

Chapter 2: Macros and Micros of Plant-Based plan. 8

Chapter 3The Benefits Of A Plant-Based Food. 10

Chapter 4: How to cook and eat a plant-based diet on a budget 14

Chapter 5:Foods to Eat and Avoid. 16

Chapter 6: Recipes. 23

Breakfasts. 23

Lunch And Dinner Recipes. 27

Conclusion. 33

Book Description

Plant-based diets consist mainly or entirely of plant-derived foods. People understand and interpret the phrase “plant-based diet” differently, with some even viewing it as a vegan diet that excludes animal-derived foods entirely.

For others, a plant-based diet means focusing on foods such as fruits, vegetables, grains, nuts, and legumes, but can sometimes include the consumption of meat, fish, or dairy products.

Instead of processed, plant diets focus on healthy natural foods.

Plant-based diets are rich in fibre, complex carbohydrates, and fruit and vegetable-containing water. This can help people feel full for longer periods and increase their energy consumption while they rest.

Plant-based diets are very popular in the modern age and are scientifically proven to be effective in battling obesity, as demonstrated by scientific studies. Moving to a plant-based diet is one of the most important choices you can make to improve your general health, increase energy levels, and also avoid chronic disease. Science shows that eating healthy will help you live longer, reduce the risk of becoming sick, and help the environment as well!

In this book, you will find the basics of a plant-based diet, including what you should eat, what to avoid, the benefits it has, and some recipes to start this new lifestyle for beginners like you.

To survive, we need to eat. As a result, food has turned into a symbol of loving, nurturing and sharing. Recording, collecting, sharing and remembering the recipes that have been passed to you by your family is a great way to immortalize and honour your family. It is these traditions that carve out your personality. You will not just be honouring your family tradition by cooking these recipes, but they will also inspire you to create your variations, which you can then pass on to your children. I too love sharing recipes and this collection is vibrant and rich, as several home cooks have offered their input to ensure that all of us can cook delicious meals at home.

By improving your nutrition, you can improve your health, which is exactly what the plant-based diet is about. Remember, don’t dramatically change your diet without consulting your doctor to make sure that there will be no medical issues, such as problems with medications that you may currently be on. You should also gradually change to the plant-based diet if you are a heavy meat eater.

Introduction

Whether you are already convinced that plant-based eating is the best way to go, or just plain curious about this increasingly popular diet, this book will guide you in understanding the what’s, how’s and why’s of a plant-based diet.

Plant-based eating is not too restrictive, nor is it difficult to follow. You will find an array of accessible, affordable, and inspirational ideas on how to include more plant-based foods into your diet.

Still not sure if you can commit to eating plant-based foods100 per cent? No need to worry. The following chapters will show you in detail how you do not need to approach a plant-based diet with an all-or-nothing attitude. Rest assured that every step you take is a step closer to lowered risks of developing chronic diseases, and higher energy levels through a plant-based diet that you can stick with for the rest of your longer and healthier life.

Plant-based diet patterns focus on foods predominantly from plants, including fruits, vegetables, nuts, oils, seeds, whole grains, beans, and legumes. This diet does not make you strictly a vegetarian or vegan who is not allowed to eat meat or dairy. Instead, you have to consume more of your foods from plant sources. This introduction emphasizes the importance and benefits of a plant-based diet. It will clear away all of your doubts and reservations regarding the plant-based diet plan.

You may still be reluctant about following the plant-based diet if you are not familiar with its benefits. This section will give you an idea about the various ways in which the plant-based diet will help your body and allow you to improve your overall state of health.

This is a primary benefit that draws many people toward this diet. Obesity and other weight issues have been increasing in alarming proportions over the years. This can be countered by making the right dietary choices and changing your lifestyle for the better. The plant-based diet helps you do that. The diet will help you consume a lot of fibre -and reduce the number of processed foods you consume. This is automatically a way to shed extra weight from your body. Studies show that people following the plant-based diet lose more weight compared to those who follow a more animal food-based diet.

Other than the personal benefits you reap, you also have to appreciate the fact that this diet is good for the planet. The modern-day diet rich in processed foods and animal-based foods has a very negative effect on the environment over the last decade. A plant-based diet will allow you to leave a much smaller environmental footprint. Sustainability is permitted when you follow the plant-based diet. This will help in the reduction of greenhouse gas emissions, land use as well as water wastage. All of these factors play a significant role in global warming.

As you can see, the plant-based diet has numerous benefits that will help you lose excess weight, reduce the risk of various diseases, and also help you lead a much more environmentally conscious life. All of this should motivate you to try out a wholesome plant-based diet.

Chapter 1: What Is Plant-Based Diet

It is a natural fact that only through watching what we eat will we have the most impact on our weight. This is where the plant-based diet really shines and lets you enjoy automatic, effortless fat burning without all the usual calorie constraints of other diets.

Weight loss is an almost certain result you will enjoy once you start the plant-based diet, but this is not the only benefit that you will enjoy. Think of all those activities you have always wanted to pursue but shelved because you simply had no energy left after your usual day’s work.

Well, it’s time to dust off those hobbies and the things you enjoy doing, because on the plant-based you will have more energy for your daily work and play! The accompanying mental clarity and sharpness of thought are also positive effects which you will have as a direct result of the diet. A better health report card, by way of optimized cholesterol readings, normalized blood sugar and a corresponding lowered risk of cardiovascular diseases are also just some of the beneficial health effects experienced by most on the diet.

This book’s aim is primarily to give you the tools with which to let the diet run more smoothly and seamlessly in your daily life. Something that many learn is that a diet is almost only as good as the number of recipes it has in its repertoire. The benefits of a particular diet may be numerous, but if you are forced to have the same stuff every breakfast, lunch and dinner, even the most avid supporter would probably have problems sustaining the diet. This is where I am most happy to say that the plant-based diet has quite some leeway for the concoction of various different recipes, and it is the purpose of this book to bring you some of the more delicious and easy-to-prepare meals for your gastronomic pleasure!

For the beginners as well as the adepts, the recipes contained within are created specifically to be appealing to your palate, while not requiring you to literally spend the whole day in the kitchen! Concise and to the point, the recipes break down meal preparation requirements in a simple step-by-step format, easy for anyone to understand.

Over the past 5 years, scientific articles have shown the substantial benefits of increasing your consumption of plant-based foods. Studies show that adopting a more plant-based diet helps to prevent and even reverse some of the diseases that cause more incidences of death in the Western world, being more successful than medicine or surgery. This type of plant-based diet is the only one shown to reverse the number 1 cause of death by heart attacks. Experts have proven with their studies that by following a low-saturated vegetable diet, rich in complex carbohydrates and basic vegetable-based protein, and changing some lifestyle habits (moving the body at least 30 minutes a day), many illnesses can be reversed.

A vegetable-based diet also helps prevent certain types of cancer, reduces the incidences of heart disease and diabetes, Cholesterolemia, Hypertension, Alzheimer’s, Parkinson’s Disease, Rheumatoid Arthritis, Ulcers, and Vaginal Infections.

A plant-centered diet has a positive effect on the prevention of accumulation of abdominal fat, the appearance of acne, aging, allergies, asthma, body odor, cellulite, eczema, Metabolic Syndrome, and body weight control.

We can not only increase the chances of improving our life expectancy by increasing our intake of fruits and vegetables, but also ensure a life with a higher quality of health. However, the consumption of meat and other foods of animal origin, including dairy products, have shown that (possibly due to its high content of saturated fats, arachidonic acid, and hemo metal), life expectancy is shortened.

Consumption of meat, fruit, milk, and eggs often increases exposure to toxins, mercury and other heavy metals and xenoestrogens that are produced when fish is cooked at high temperatures, and carcinogenic substances in meat.

Contrary to popular belief, in their diet, most Vegans do get enough protein, consume more nutrients than the average omnivore, and typically maintain a more appropriate weight. There are only 2 vitamins that we can’t find in plant foods; these are vitamin D, that we get from exposure to the sun, and vitamin B12, produced by micro bacteria that live on the earth, and from which one should be supplemented.

Maintain Your Proper Weight

The fear of many people is the accumulation of weight over the years. The fact is that if we eat many vegetables in our dishes, their caloric intake will decrease as, on average, we will obtain 10-50 kcal from a cup of vegetables. If we replace other fatty, sweet and processed foods with these ingredients, you will undoubtedly reduce the calories consumed at the end of the day and you will feel even fuller as you consume more fiber.

Sustainability And Health Of The Planet

Getting 1 kilogram of beef takes 15 kilograms of grain, and getting 1 kilogram of chicken meat takes 5 kilograms of grain. Most of the grains being grown worldwide are intended for cattle rearing, so if these cereals were for human consumption, we would be talking about a massive reduction in water and energy consumption.

Were you aware that half of the water used in the U.S. is for livestock? The development of a 120gram veal burger requires 1,750 liters of water. We’re not talking about prettier numbers in the case of milk… To produce 4 liters of cow’s milk, 3,800 liters of water are required. A system that is clearly unsustainable!

It is becoming trendy to include more vegetables and increased the consumption of meat in our dishes. This is due to the people who are embracing its lifestyle, and thanks to the films that uncover the realities and are circulating virally on the mainstream television networks. It’s with this effort that activists and health professionals are trying to publicize the benefits of a diet based on vegetables and the impact on our health and that of the planet.

Cereals, vegetables, fruits and legumes are all part of a plant-based diet. This type of diet is rich in antioxidants and phytochemicals, which prevent many disease types. According to the United States Agriculture Department, a plant-based diet is not the same as a vegetarian diet; it includes a wide range of foods, including lean meats. Those who wish to follow a plant-based diet will aspire to fill at least 2-thirds of their plate with plant-based foods and 1-third with fragile meat, poultry or fish and dairy foods.

Combat obesity

Plant-based diets are low in saturated fat and assist with obesity prevention. When combined with a workout program, diets based on plants carry and keep the weight within normal limits. It has also gone a long way to controlling obesity by making healthy choices, such as restricting sugar, chemicals, and salt. Vegetables, whole grains and fruits are the main ingredients of a diet based on plants and contain large amounts of fiber, making them very full. Plant-based diets are led by those who fully follow them for an hour, helping to eliminate the overeating problem.

Plant-based diets fight cancer because, according to the Wellness Community, they are high in fiber, low in fat and high in antioxidants. Herbal foods are rich in vitamin C and beta carotene, helping to combat carcinogenic substances.

Nowadays it is easier than ever to eat vegetables. Start by finding some tasty, easy-to-prepare vegetarian recipes. Choose the ingredients and flavors you’re family are going to like, and once a week, try to prepare a meatless meal and add more days when you get used to it. This means that it is going to be used quickly.

What are the most commonly used plant-based foods?

When some talk about vegetarianism, they usually list foods that should be eliminated from the diet, but that neither shows how much and what nutrient-rich foods a person can consume, nor does being vegetarian automatically make you healthier.

As is the case with the omnivorous, so is the “rule” here that whole, unprocessed food should prevail instead of semi-finished products and junk food.

In the case of plant-based nutrition, these include:

• Vegetables
• Fruits
• Legumes
• Whole grains
• Nuts and seeds

Good knowledge of other foods, as well as their content, is important when eating plant-based foods, and especially those that exclude animal products. If the menu is not balanced, there is a good chance that the adjuster will not get the required amount of protein and/or valuable micronutrients.

Chapter 2: Macros and Micros of Plant-Based plan

A plant-based diet plan is a complete change of lifestyle, which is why it does not follow any strict rules for its configuration. You simply have to cut off animal-based foods entirely from your diet. Listed below are a few factors for a plant-based diet plan:

1. Eliminate animal-based foods.
2. Consume plants like seeds, legumes, fruits, veggies, nuts, and whole grains abundantly.
3. Emphasize more on the whole, natural, or minimally processed foods.
4. Eat locally-sourced and organic food when possible.
5. Cut off refined foods, including white flour, processed oils, and added sugars.

Most of the above traits are also found in vegetarian and vegan diet plans, which is why the whole-food plant-based diet is easily confused with them. But, trust us, they are different. A vegan diet eliminates all animal-related foods, including seafood, dairy, honey, meat, and poultry. On the other hand, vegetarian diets exclude meat and poultry but typically allow seafood, dairy products, eggs, and honey.

Contrary to them, the whole-food plant-based diet plan is more flexible and forgiving. The food is mostly plant-based, but you can also eat animal-based products in moderation. The extent of animal-related foods in your diet plan depends on your personal choice of entirely not eating them or consuming them in small amounts. In short, a whole-food plant-based diet plan is comprised of plant-based foods with a minimal amount of animal-related products and processed foods.

Plant foods possess most of the primary nutrients and their substituents, which are as follows: Protein Proteins are composed of amino acids, which are an essential source of energy in the human body. Quinoa contains all essential amino acids and is a rich source of proteins. Plants, such as nuts, beans, lentils, and soy seeds are a great source of proteins.

Vitamin B12

Vitamin B12 is abundantly acquired via fish, meat, dairy products, and eggs. However, a plant-based diet makes sure to make vitamin B12 available through fortified yeast, cereals, and soy milk. The deficiency of vitamin B12 causes anemia and nerve damage, so the followers of this diet can take supplements to avoid its lack.

Iron 

The iron is an essential mineral that carries blood oxygen to different parts of the body. The plant food, which is an excellent source of iron, are dark green vegetables (spinach, kale, peas), whole grains, bread, nuts, seeds, dried beans, and cereals. The iron obtains from plant sources absorbs less as compared to the animal source. The absorption of plant-based iron can be increased with vitamin C.

Vitamin C

Vitamin C is vital for humans and oranges, kiwis, broccoli, strawberries, and tomatoes are good plant sources of vitamin C.

Vitamin D

Vitamin D is required for a healthy immune system, bones, and muscles. Plant sources of vitamin D are almond milk and some cereals.

Omega-3- Fatty acid 

Omega 3 fatty acids play an essential role in reducing the risk of heart diseases and improving the immune system. Fatty fish and other seafood are the best sources for this nutrient. Omega 3 fatty acids can be obtained through various plant sources, including chia seeds, organic canola oil, flaxseeds, and flaxseed oil.

Zinc 

Zinc is known to strengthen the immune system, assist wound healing, and maintaining blood sugar levels. Plant sources of zinc include tofu, whole grains, peas, tempeh, nuts, and lentils. Phyllary is a compound in plants that inhibits the absorption of zinc, so it is best to soak plants overnight.

Calcium 

Bones and teeth are composed mainly of calcium. Calcium also improves nerves, muscles, and heart. Soy milk, almond, tofu, kale, choy, and broccoli are the best sources of calcium.

The first important tip is to get rid of meaty thoughts and personalize your plant-based diet plan by customizing your favorite recipes into this diet. You must try some new recipes with a different style for breakfast, lunch, dinner, snacks, and beverages. Your aim should be to stay as healthy as you could by abstaining from meat and dairy.

Chapter 3The Benefits Of A Plant Based Food

Lowers Blood Pressure 

The plant-based diet is known to lower blood pressure. This is due to the fact that the plant-based diet has very little amounts of sugars, which aid in raising the blood pressure. If you have a condition of high blood pressure, a plant-based diet is the right remedy for you.

Lowers Cholesterol Level 

Let me start by asking you a question; how much do you think one egg affects your cholesterol? One egg a day could increase your dietary cholesterol from 97 to 418 mg in a single day! There was a study done on seventeen lacto-vegetarian college students. During this study, the students were asked to consume 400kcal in test foods along with one large egg for three weeks. During this time, their dietary cholesterol raised to these numbers. To put it in perspective, 200 to 239 mg/dL is considered borderline high.

The next question you should be asking yourself is what is considered a healthy amount of cholesterol? The answer is zero percent! There is no tolerable intake of trans fats, saturated fats, nor cholesterol. All of these (found in animal products) raise LDL cholesterol. Luckily, a plant-based diet can bring your cholesterol levels down drastically. By doing this, you will be lowering your risk of disease that is typically related to high cholesterol levels. The good news here is that your body makes the cholesterol you need! There is no need to “get it” from other sources.

Did you know that over 69% of the adult population in the United States is obese? This is a worrying statistic as it means that more than half of the adult population is suffering. Additionally, they face the risk of suffering from hypertension and other cardiovascular diseases. Fortunately, there is a remedy for this. Simply changing your lifestyle and your diet can promote weight loss. That’s not all; your overall health will also improve.

Plant-based diets have shown that they can aid in considerable weight loss due to their rich fiber content. The absence of processed foods in these diets also provides a huge boost in shedding those pounds.

A plant-only diet will also ensure that you don’t gain weight in the long term. Unfortunately, numerous weight loss plans out there only help people in the short term, and individuals end up gaining more weight when they fail to stick to the weight loss plans. Therefore, with regard to sustainability, a plant-only diet is an ideal option.

Maintains Healthy Skin

We all know people who try every skin product imaginable just to get clear, smooth skin. What these people fail to understand is that how we look is more or less dictated by our food choices. Consequently, plant-based diets have a higher chance of providing your skin with the nutrients it needs to stay healthy. For instance, tomatoes provide the body with lycopene. This component safeguards the skin from sun damage. Sweet potatoes are known to provide us with vitamin C. The production of collagen will help your skin glow and encourage fast healing.

Boosts Your Energy

Minerals and vitamins are good sources of energy for the body. Plants are not only rich in them, but also contain phytonutrients, antioxidants, proteins, and healthy fats. All of these are essential nutrients for your brain. In addition, they are easy to digest, which makes it easy for the body to obtain energy from them.

Lowers Blood Sugar Levels

The plant-based diet has little or no sugars at all. Most non-plant diets are known to contain high levels of sugars. This, in turn, causes diabetes. A plant-based diet lowers the level of blood sugar thereby making it healthy for your body.

Enhances Your Digestion

Good digestion calls for plenty of fiber. The good news is that plants offer sufficient fiber to facilitate good digestion. It is vital to understand that you cannot just start eating tons of vegetables and fruits without a plan. If you are starting this diet, you should start slow. Your body needs ample time to adjust. Therefore, you should introduce your new diet slowly to prevent constipation, since most of it is composed of fiber.

Prevents Chronic Diseases 

Besides aiding in weight loss, a whole-food plant-based diet has also been proven to help lower the risks of various chronic health conditions.

Cardiac Conditions

This is the most widely-known benefit of whole-food plant-based diets as they have higher probabilities of keeping your cardiac health sound. But, the strength of this benefit is dependent on the types and quality of the food in your diet plan. Major research done on over 200,000 people concluded that the risk of having heart disease was lower in those people whose diet plan was plant-based and was rich in whole grains, veggies, nuts, legumes, and fruits than those who were following non-plant-based diets.

But, plant-based diet plans that are unhealthy because of the inclusion of fruit juices, refined grains, and sugary drinks showed an increased risk of cardiac complications. This is why it is very important to stick to the right foods and follow a healthy plant-based diet plan.

Cancer

According to various research studies, a plant-based diet plan can lower the risks of various forms of cancer. A study of over 69,000 people found that the risk of gastrointestinal cancer was very low for vegetarian diet followers, especially for Lacto-ovo vegetarian diet followers (the ones who consume both dairy and eggs).

In another study of over 77,000 people, it was proven that there was a 22 percent reduced risk of having colorectal cancer in those who followed a vegetarian diet plan than those who didn’t. The safest was pescatarians (those vegetarians who consume fish) as they had a significant 43 percent lower risk of colorectal cancer than non-vegetarian diet plan followers.

Cognitive Decline

Various studies found that diet plans high in fruit and veggie content can prevent or slow Alzheimer’s disease and cognitive decline in adults. The reason is that many foods in plant-based diet plans are high in antioxidants and plant compounds that act as protective agents against the development of Alzheimer’s disease and reversing cognitive damage.

A review of nine research studies of around 31,000 people found that those who consumed more veggies and fruits had a significant 20 percent lower risk of having dementia or cognitive impairment.

Diabetes

A whole-food plant-based diet plan can play a significant role in lowering the risk of contracting diabetes or managing the illness. In a study involving over 200,000 people, it was proven that there was a 34 percent reduced risk of having diabetes if you followed a healthy, plant-based diet in comparison to an unhealthy, non-plant-based plan.

In another research study, it was proven that both Lacto-ovo vegetarian and vegan diet plans could lower the risk of type 2 diabetes by a whopping 50 percent in comparison to non-plant-based diet plans. Plant-based diet plans are also known to cause improvements in blood sugar level control in people with diabetes as compared to non-plant-based diets.

Saves Time and Money 

A plant-based diet is generally known to be cheaper compared to a non-plant diet such as meat. When it also comes to cooking, a plant-based diet takes less time to be ready thereby saving you some valuable time which you can use to do other things.

Faster Recovery After Workouts

Athletes, runners, and bodybuilders on plant-based diets report that they recover faster after workouts, meaning they can fit in more training than their omnivorous counterparts. This may be due to increased antioxidants, vitamins, potassium, or a decrease in the inflammatory compounds found in meat and dairy.

More Eco-Friendly Diet 

The whole-food plant-based diet plan is not only beneficial in terms of health but also proven to be better for the ecosystem. Plant-based diet plan followers tend to have a smaller effect on the environment in comparison to other diet plan followers.

Sustainable eating approaches can help lower greenhouse gas effects as well as land and water consumption required for factory farming. These factors are known to be the major cause of harm to the ecosystem and global warming.

Around 64 different research studies found that diets with a minimal amount of animal-based foods like pescatarian, vegetarian, and vegan diet plans are known to be the most beneficial in terms of the environment. These studies also found that the transition of Western diet plans to a healthy, plant-based diet plan can result in 50 percent lower water usage and a significant 70 percent reduction in land usage and greenhouse gas emissions.

In addition to this, lowering animal-based food and choosing sustainable and locally-grown products can boost the economy and lower dependency on unsustainable practices like factory farming.

Chapter 4: How to cook and eat a plant-based diet on a budget

Nutritional Goals 

As you set out on your nutritional path to changing your diet and hoping to get the best from it, you will have to set goals. When doing this, it is essential that you set smart goals. This means that the goals you set should be specific, measurable, actionable, realistic, and time-bound. Hence, your goals should help you reach your potential and benefit from the plant-based diet that you will be choosing. The significance of setting these goals is that they will help in reminding you of the bigger picture in spite of the challenges that you will face. Regardless of how many times you might fail, your goals will keep you motivated.

Setting Health Goals 

Perhaps the primary reason why you might choose to turn to a plant-based lifestyle is to lose weight. Alternatively, it could be that you are looking to reverse diabetes that you have just been diagnosed with. Whatever reason you have, you should create goals that are centered around your overall health. Therefore, don’t limit your goals to your weight loss plan. Set goals to improve your general health, as this will motivate you with the weekly strides you will be making.

Kitchen Goals 

Since you are turning to a plant-based diet, this means that you will be spending more time cooking. Working in a clean and organized environment will help you stick to your diet plan. Why? It will help you enjoy spending time in the kitchen and learning how to cook new dishes. Setting your kitchen goals also implies that you should shop for new items, including cooking utensils, and fill your fridge with the right foods. The makeover to a new diet plan should be evident right from your kitchen. So, ensure that you give it the best look.

Setting Goals for Fruit and Vegetable Intake 

With your new plant-based diet plan, you will experience a major change in the number of fruits and veggies you will be consuming. To help you stay on track, you should set daily intake goals. For instance, set a goal to eat 2 or more fruits in a day. At the same time, there are certain vegetables that should be part of your daily intake goal. Meeting these goals assures you that you are on the right path towards being healthy. Moreover, you will maintain your motivation that your ultimate goal of enjoying a healthy life is possible and attainable.

Protein Goals 

A lot has been said about the concerns of plant-based diets being incomplete. We have come to the conclusion that, despite the ability to get all the nutrients from plant-based foods, it is still important to fill in the gaps with recommended supplements. In relation to this issue, you should take the time to set daily protein goals. You don’t want to deprive your body of any vital nutrient. Consequently, setting goals for your daily protein intake is fundamental.

Eating at Home Goals 

There are a few tips we previously discussed about dining at restaurants. Without a doubt, eating out is enjoyable. You get to have fun with friends and family. Nevertheless, it will be a huge challenge when you change your diet. For that reason, you should set clear goals to try your best to limit your eating in restaurants. For instance, you can set the objective of eating at home for five days. This is a great way of making sure that you maintain your diet. You should also understand that eating at home warrants that you indulge in clean eating most of the time. Create a timetable that will help you develop a habit of eating at home. Ultimately, you will enjoy the benefits that come with it.

New Recipe Goals 

The last thing that you want as you try and transition to plant-based diets is boring meals. This will only discourage you, and you might end up submitting to your cravings for animal foods. You should make an effort to try new recipes daily, weekly, or monthly depending on your schedule. Trying out different types of plant-based recipes will help bring some excitement to your diet plan. Your curiosity will assist you in developing a positive outlook on what you are trying to do.

The best thing about trying out new recipes is that you will gradually enhance your cooking skills. You will find remarkable ways of adding new flavors to your dishes to keep you interested. In time, you shouldn’t be surprised that your family and friends will want to join you in eating plant-based foods.

Keep a Journal 

Your new vegan or vegetarian lifestyle will take different turns from time to time. Some days you will enjoy the smooth transition, and on other days you will feel discouraged. Well, this is normal. A great way to ensure that you remember all these moments is by keeping a journal. This journal should state your daily, weekly, or monthly goals and whether you managed to achieve them. Take note of the fact that your journal could help you determine your favorite dishes from the plant-based catalog you will have. Therefore, in addition to tracking your progress, keeping a journal will help keep you focused on your daily and weekly goals.

Evidently, setting nutritional goals as you move from animal-based foods to plant-based foods is key to making your health dreams a reality. If you have struggled to meet your health goals, then you will definitely understand why and how this is important. Nothing should be taken for granted. Whether you are organizing your kitchen or preparing a plant-only shopping list, everything should be planned for. Setting clear goals concerning what you want to achieve by eating plant foods is vital. This way, you don’t approach the entire process blindly without knowing what to expect.

A whole foods plant-based diet doesn’t restrict how many calories you take in. Instead, it encourages you to eliminate foods that are harmful to your health and well-being.

Chapter 5:Foods to Eat and Avoid

Foods to eat

Now we get to the good part, eating! To start this off, I first want to go over all of the food you will be able to enjoy while following a plant-based diet. There is a tremendous amount of people who like to focus on the bad when they start a diet, which is exactly why a mass majority of diets fail in the first place! Instead of focusing on what you will no longer be “allowed” to eat on your diet, it is time to learn all of the incredible foods you will be able to enjoy!

Grains

As we go through this, I want you to imagine the food pyramid we grew up learning in school. At the very bottom of the pyramid, you will find grains; meaning that these are going to be a majority of your new diet. In fact, the recommended daily serving is about six servings of half of a cup of grains per day. As you choose grains, you will want to place a heavy emphasize on whole grains such as buckwheat, wheat berries, millet, quinoa, and brown rice.

Luckily, starches are both healthy and reliable while following a plant-based diet these foods will contain a large number of complex carbohydrates which means you will stay full while getting long-lasting energy to both your brain and your body! On top of these incredible benefits, starches also provide you with minerals, fibers, essential fats, and proteins you need to improve overall health.

Whole Grains Examples

Wild Rice, Whole Grain Pasta/ Flour/ Rolls, Wheat, Spelt, Rye,

Quinoa, Millet, Farro, Corn, Buckwheat, Brown Rice, Barley,

Amaranth

Vegetables

The next tier up on the food pyramid for a plant-based diet is going to be vegetables. More than likely, you probably expected this one! For a daily recommendation, you should be striving for five or more servings of either half a cup cooked or one cup raw. In the beginning, this may seem like a difficult task, but with some extra work, every meal will include a vegetable. As you choose your vegetables, imagine that you are trying to eat the rainbow! You will be filling your plate with leafy greens and starchy root vegetables.

The best part about vegetables is that they are absolute nutrient powerhouses. Vegetables are filled with the phytonutrients, antioxidants, vitamins, minerals, and fiber that your body needs in order to thrive. Whether you are eating these vegetables frozen, fresh, cooked, or raw; there are plenty of options for you to try out on a plant-based diet!

Fresh Vegetable Examples:

Zucchini, Yams, Tomatoes, Sweet Potato, Squash, Pumpkin, Onion, Mushrooms, Green Onions, Celery, Cauliflower, Carrots,

Broccoli, Bell Peppers, Asparagus, Avocado.

Leafy Green Examples:

Wheatgrass, Spring Greens, Lettuce, Kale, Bok Choy, Baby Spinach, Arugula

Fruits

Next, we have the fruit tier. Generally, you will want to eat a lower number of servings of fruits as they are generally higher in natural sugars. If you are looking to lose weight on a plant-based diet, try keeping fruit to about four servings of fruit at half of a cup per day. This way, you keep your fruit consumption in moderation. On a plant-based diet, you can choose fresh fruit, but dried food can be consumed in smaller portions. As a general note, you will want to try to avoid or limit fruit juices.

As a general rule, you will want to consume fruit that is ripe. At this point, the fruit is both alkalizing and as nutritious as they are going to get. Fruit is wonderful and versatile as you can have them in smoothies, on your oatmeal, or all by itself. Just remember that for the best health benefits on a plant-based diet, you will still need to enjoy “nature’s candy” in moderation.

Fresh Fruit Examples: Watermelon, Strawberries, Raspberries, Plums, Peaches, Oranges, Mangoes, Limes, Lemons, Cucumber,

Blueberries, Bananas, Apricots

Legumes

This category will change depending on the version of the plant-based diet you choose to follow. Some dietitians say you should be eating more legumes while others say it should be limited. Cooked beans and lentils are both excellent choices and should be calcium-fortified whenever possible. This is where you are going to get a majority of your protein from. As a general rule, strive for three, half cup servings per day. Below, you will find some of the more popular versions to get you started!

Legume Examples:

White Beans, Split Peas, Snow Peas, Red Beans, Pinto Beas, Lentils, Kidney Beans, Green Beans, Chickpeas, Black Beans,

Bean Sprouts

Nuts and Seeds

Finally, we reach the top of your plant-based food pyramid! All the way up here, you will find your nuts and seeds. Being such a small portion of the pyramid, you will want to make sure that you keep these to a minimum at one-ounce servings, twice a day. This rule will need to be stricter for those of you who are looking to lose weight while following a plant-based diet.

Of course, everything needs to be enjoyed in moderation. There is no reason to go overboard with the fats even though it is very easy to do. It is suggested you enjoy a wide variety of healthy plant fats, so you consume the proper number of Omega-3 and Omega-6 Fatty Acids. Below, you will find some of the healthier versions to include in your diet as you go more plant based.

Nut Examples: Walnuts, Pine Nuts, Macadamia Nuts, Hazelnuts,

Cashews, Almonds

Seed Examples: Sunflower Seeds, Pumpkin Seeds, Hemp Seeds, Flax Seeds, Chia Seeds

Critical Nutritional Needs

When you begin a plant-based diet, it will be vital that you pay special attention to the critical nutrients you need. I don’t want you to look at this as a downfall because it certainly will be no issue when you are eating the proper foods, but it may be something you need to focus on when you first start. Below, we will go over some of the popular nutrients you will need and how to receive them through a plant-based diet!

Calcium

For most adults, the daily recommended intake of calcium should be about one thousand milligrams. For elderly people and teenagers, this number will be slightly more. Calcium is very important as it is needed for both nerve and muscle function. As you increase your calcium intake, you will also need an adequate amount of vitamin D in order to properly absorb the calcium into your system. Luckily, there are plenty of soy products that are fortified with calcium!

Foods Examples: Almonds, Tahini, Soy Milk, Calcium Tofu, White Beans, Navel Oranges, Kale, Broccoli, Spinach, Collard Greens

Iron

Next, iron will be a vital part of your plant-based diet. For females, the recommended amount per day is about eighteen milligrams; for females, it is only eight. Females typically need more iron during their reproductive years due to monthly blood loss. This iron is necessary for any given diet as it is in charge of transporting oxygen through the body. Iron is also beneficial for DNA synthesis and overall immune system support.

It should be noted that the iron that comes from plant sources are non-home iron, which typically isn’t as well absorbed compared to the animal product iron known as home iron. What we do know is that iron from plants is safer to consume compared to the type that comes from animal products. As you increase your iron levels, you will want to add more vitamin C to enhance iron absorption. It is also beneficial to decrease coffee or tea consumption after meals, which messes with the absorption cycle.

Food Examples: Green Peas, Chickpeas, Kidney Beans, Lentils,

Dried Figs, Collard Greens, Swiss chard, Spinach, Oatmeal, Molasses, Almonds

Zinc

Zinc is an important mineral due to the fact that it plays a major role in our immune systems and the structure of DNA. For females, the daily recommended intake is about eight and eleven if you are male. If you are a true vegan, it should be noted that the bioavailability of zinc is diminished by inhibitors in legumes, grains, and some nuts. Due to this fact, it is recommended you eat more than the recommended number so you can make sure you achieve your daily dose of zinc.

Food Examples: Almonds, Sunflower Seeds, Cashews, Pumpkin Seeds, Peas, Peanuts, Lentils, Chickpeas, Brown Rice, Oatmeal, Tofu

Iodine

For most adults, you are looking at a recommended one hundred and fifty mcg of iodine. This number will increase if you are pregnant or lactating. Iodine is very important for the production of thyroid hormones and plays a vital role in metabolism.

At this point in time, it is unclear if plant-based eaters are deficient in iodine, but it is always better to be safe than sorry! If you consume a high number of raw, cruciferous vegetables, this will be especially important as these particular foods seem to block the thyroid from absorbing iodine.

Food Examples: Iodized Salt, Seaweed, Nori, Supplement

Protein

Ah yes, the holy nutrient everyone feels you will be lacking while on a plant-based diet. As you probably could have guessed, protein is an essential macronutrient that is in charge of several important factors in the body. You have the role of maintaining bone and muscle mass, supporting the immune system, and more.

It should be noted that plant-based eaters have trouble getting lysine. To put it simply, lysine is one essential amino acid. While it is a bit harder to come by, you can find them in many of the legumes included on the plant-based diet. Below, you will find some high protein plant-based foods for you to try out!

Food Examples: Almonds, Pumpkin Seeds, Beans, Lentils, Soy Milk, Tofu, Tempeh, Whole Wheat Spaghetti, Quinoa, Seitan

Omega-3

Up to this point in your life, you have probably only gotten your omega-3 from fish. Luckily, it is possible to get these nutrients, fish-free! In fact, the essential fatty acid known as alpha-linolenic acid comes from plants and then gets converted to omega-3 within the body! This rate improves when the consumption of omega-6 is lowered so you will need to be mindful when choosing your fat sources.

Omega-3 fatty acids are important in the diet because they are linked to both brain development and heart health. The daily recommended ALA for females is about 1.1g and 1.6g for males. This number is higher for the elderly due to the fact that as we age, our bodies have a harder time converting ALA to long-chain fatty acids called DHA and EPA. Luckily, there are some easy ways to increase your omega-3 within a plant-based diet.

Food Examples: Walnuts, Hemp Seeds, Chia Seeds, Flax Seeds

Vitamin D

There are very few foods that contain vitamin D. This vitamin is a hormone that is produced in the kidneys to help the absorption of calcium. Luckily, we also get a majority of vitamin D from sunlight exposure which is why all people from plant-based to not should consider a supplement during colder and darker months.

Luckily, there are many plant-based foods that are now fortified with vitamin D. As a daily recommendation; adults should be getting fifteen mcg of vitamin D. The most reliable choice you should consider taking a supplement to assure you are getting the proper amount. Alongside with a supplement, you can also consume orange juice, cereals, and mushrooms.

Vitamin B12

Vitamin B12 is a hot topic among all plant-based diet. This is one of the only essential nutrients that is not made by plants nor animals. In fact, vitamin B12 is created by fungi and bacteria. Normally, this would be provided naturally on our foods, but though cleanliness and sterilization, all of the B12 is removed from the plant foods. The only reason people get B12 from animals is due to the fact that they are feeding on contaminated foods.

You may be surprised to learn that one-third of the population is low in B12; it doesn’t matter if you are plant-based or not. If you are over the age of fifty, you should consider a supplement of B12 anyway. This is a vital vitamin to have because it plays an important role in red cell formation as well as the maintenance of the central nervous system.

Luckily, a B12 supplement is safe, easy, and cheap to buy! The daily recommendation of vitamin B12 for adults is about 2.4 mcg. Although this is recommended, it is impossible to overdose on the vitamin and should take a larger dose due to the fact that only a fraction of the supplement is absorbed. A daily dose should be about 250mcg or a weekly dose of 2500 mcg. On top of these supplements, you can also try nutritional yeast and fortified plant milk.

Foods to Avoid

A majority of the population is well aware of what plant-based individuals typically avoid on their diet. It should be noted that being plant-based is not necessarily vegan or vegetarian. Should you avoid meat? Absolutely. Is it the end of the world if you have some every once in a while? Absolutely not! Remember, you make choices for yourself. You know the health consequences of your actions, keep those choices in mind.

If you are new to plant-based, you may be surprised by some products that contain animal products, even when you think they are plant-friendly! I invite you to take a look at the list to follow so you can be aware of products that may be derived from animals. After all, there is power to knowledge!

Animal Foods

Yes, not duh! Being plant-based means that you should avoid animal foods as much as possible. Whether you are doing this for health purposes or for the love of animals, just be sure you try to avoid animal products as much as possible. Some of the more popular options include

Meat: Organs, Veal, Pork, Lamb, and Beef, etc.

Poultry: Duck, Goose, Turkey, Chicken, etc.

Eggs: Any Type of Egg

Dairy: Ice Cream, Butter, Cheese, Yogurt, etc.

Seafood and Fish: All Fish, Lobster, Crab, Mussels, Shrimp, etc.

Bee Products: Honey, Royal Jelly, etc.

Animal Derived Ingredients & Additives

This is where it can get a bit tricky when it comes to living a plant-based diet. One moment you are enjoying one of your favorite snacks, the next you are reading the label and realizing it has an ingredient that has been derived from an animal. Of course, we all make mistakes, but by being educated, you can avoid this mistake in the first place!

Dairy Ingredients: Whey, Lactose, Casein, etc.

Vitamin D3: Most vitamin D2 is derived from fish oil. You will also want to look out for lanolin which is found in sheep’s wool. Instead, search from lichen, which is a vegan alternative.

Shellac: This ingredient is used for glazing sweet foods or can create a wax coating for fresh produce. Shellac is made from a female lac insect. Do yourself a favor and buy organic!

Isinglass: Do you love a good drink at the end of the day? You may want to check the label for isinglass. This is a gelatin-like substance that has been taken from the bladder of fish. Often times, it is used to help make both wine and beer.

Gelatin: This is an ingredient many people are aware of. Gelatin derives from the connective tissues, bones, and skins of cows and pigs. Be sure to read the label of any of your favorite snacks to avoid consuming gelatin.

Cochineal or Carmine: This ingredient is a natural dye that gives many foods their red color. This particular ingredient is made from ground cochineal scale insects. I am sorry to ruin different foods for you, but it is time you knew the truth and what is going into your body!

Sneaky Ingredients

As mentioned, there are foods that you will think is compliant with a plant-based diet but can sometimes contain an animal-derived ingredient. For this reason, I suggest you always be cautious and check the label on everything you eat. Better yet, try to shop as fresh as possible and avoid anything with a label altogether. If it comes straight from the ground, the chances it is compliant with a plant-based diet is incredibly high.

Worcestershire Sauce: Unfortunately, there are many varieties that contain anchovies!

Dark Chocolate: A number of dark chocolates are plant-based friendly. You will want to keep an eye out for ingredients such as milk solids, nonfat milk powder, milk fat, whey, and clarified butter. All of these ingredients are animal-derived!

Roasted Peanuts: In the production of roasted peanuts, some factories use gelatin to help the salt to stick to the peanuts.

Pasta: Some pasta will contain eggs.

French Fries: When you are eating at a restaurant, you will want to be careful when it comes down to your French fries. Often times, these are fried in animal fats.

Candy: There are a wide variety of sweets that contain gelatin. Some of the more popular versions include chewing gum, gummy bears, marshmallows, and even jelly. As you can tell, these ingredients can be very sneaky!

Becoming plant-based is going to take work. The important factor is that you are making an effort to better your health and better the world around you. If you slip up a few times, do not beat yourself up! The only thing we can do is try better next time.

As you begin to navigate the plant-based world, it will become easier and easier. Every day, we are presented with multiple food choices throughout the day. If you even comply seventy-five percent of the time, you are doing better than a mass majority of the population on their SAD diet. Just remember, if it had a face and a mother, let it be!

Chapter 6: Recipes

Breakfasts

1. 1. Chocolate, Avocado, and Banana Smoothie

Preparation Time: 5 minutes

Cooking Time: 0 minute

Servings: 1

Ingredients:

• 1 medium frozen banana
• 2 small dates, pitted
• 1/2 cup steamed and frozen cauliflower florets
• 1/4 of a medium avocado
• 1 teaspoon cinnamon
• 1 tablespoon cacao powder
• 1/2 teaspoon sea salt
• 1 teaspoon maca
• 1/2 scoop of vanilla protein powder
• 2 tablespoon cacao nibs
• 1 tablespoon almond butter
• 1 cup almond milk

Directions: 

Place all the ingredients in the order in a food processor or blender and then pulse for 2 to 3 minutes at high speed until smooth.

Pour the smoothie into a glass and then serve.

2. 2. Breakfast Sandwich

Preparation Time: 5 minutes

Cooking Time: 6 minutes

Servings: 4

Ingredients: 

• ¼ of a medium avocado, sliced
• 1 vegan sausage patty
• 2 teaspoon olive oil
• 1 cup kale
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• 1 Tablespoon pepitas
• 1 English muffin, halved, toasted
• For the Sauce:
• 1 teaspoon jalapeno, chopped
• 1/8 teaspoon smoky paprika
• 1 tablespoon mayonnaise, vegan

Directions: 

Take a saute pan, place it over medium heat, add oil and when hot, add the patty and cook for 2 minutes.

Then slip the patty, push it to one side of the pan, add kale and pepitas to the other side, season with black pepper and salt, and cook for 2 to 3 minutes until kale has softened.

When done, remove the pan from heat and prepare the sauce by whisking its ingredients until combined.

Assemble the sandwich and for this, spread mayonnaise on the inside of muffin, top with avocado slices and patty, and then top with kale and pepitas.

Serve straight away

3. Broccoli and Quinoa Breakfast Patties

Preparation Time: 5 minutes

Cooking Time: 6 minutes

Servings: 4

Ingredients: 

• 1 cup cooked quinoa, cooked
• 1/2 cup shredded broccoli florets
• 1/2 cup shredded carrots
• 2 cloves of garlic, minced
• 2 teaspoon parsley
• 1 1/2 teaspoon onion powder
• 1 1/2 teaspoon garlic powder
• 1/3 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup bread crumbs, gluten-free
• 2 tablespoon coconut oil
• 2 flax eggs

Directions:

Prepare patties and for this, place all the ingredients in a large bowl, except for oil and stir until well combined and then shape the mixture into patties.

Take a skillet pan, place it over medium heat, add oil and when hot, add prepared patties in it and cook for 3 minutes per side until golden brown and crispy.

Serve patties with vegan sour creams.

4. Potato Skillet Breakfast

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Servings: 5

Ingredients: 

• 1 ½ cup cooked black beans
• 1 1/4 pounds potatoes, diced
• 12 ounces spinach, destemmed
• 1 1/4 pounds red potatoes, diced
• 2 small avocados, sliced, for topping 1 medium green bell pepper, diced
• 1 jalapeno, minced
• 1 large white onion, diced
• 1 medium red bell pepper, diced
• 3 cloves of garlic, minced
• 1/2 teaspoon red chili powder
• 1/4 teaspoon salt
• 1 teaspoon cumin
• 1 tablespoon canola oil

Directions: 

• Switch on the oven, then set it to 425 degrees F and let it preheat.
• Meanwhile, take a skillet pan, place it over medium heat, add oil and when hot, add potatoes, season with salt, chili powder, and cumin, stir until mixed and cook for 2 minutes. Transfer pan into the oven and roast potatoes for 20 minutes until cooked, stirring halfway through.
• Then add remaining onion, bell peppers, garlic, and jalapeno, continue roasting for another 15 minutes, stirring halfway, and remove the pan from heat.
• Transfer pan over medium heat, cook for 5 to 10 minutes until potatoes are thoroughly cooked, then stir spinach and beans and cook for 3 minutes until spinach leaves have wilted. When done, top the skillet with cilantro and avocado and then serve.

5. Scrambled Tofu Breakfast Tacos

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Servings: 4

Ingredients: 

• 12 ounces tofu, pressed, drained
• 1/2 cup grape tomatoes, quartered
• 1 medium red pepper, diced
• 1 medium avocado, sliced
• 1 clove of garlic, minced
• 1/4 teaspoon ground turmeric
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon salt
• 1/4 teaspoon cumin
• 1 teaspoon olive oil
• 8 corn tortillas

Directions: 

Take a skillet pan, place it over medium heat, add oil and when hot, add pepper and garlic and cook for 2 minutes.

Then add tofu, crumble it, sprinkle with black pepper, salt, and all the spices, stir and cook for 5 minutes.

When done, distribute tofu between tortilla, top with tomato and avocado, and serve.

6. Peanut Butter and Banana Bread Granola

Preparation Time: 10 minutes

Cooking Time: 32 minutes

Servings: 6

Ingredients: 

• 1/2 cup Quinoa
• 1/2 cup mashed banana
• 3 cup rolled oats, old-fashioned
• 1 cup banana chips, crushed
• 1 cup peanuts, salted
• 1 teaspoon. salt
• 1 teaspoon. cinnamon
• 1/4 cup brown sugar
• 1/4 cup honey
• 2 teaspoons. vanilla extract, unsweetened
• 1/3 cup peanut butter
• 6 tablespoons. unsalted butter

Directions: 

Switch on the oven, then set it to 325 degrees F and let it preheat.

Meanwhile, take two rimmed baking sheets, line them with parchment sheets, and set aside until required.

Place oats in a bowl, add quinoa, banana chips, cinnamon, salt, and sugar and stir until combined. Take a small saucepan, place it over medium-low heat, add butter and honey and cook for 4 minutes until melted, stirring frequently.

Then remove the pan from heat, add banana and vanilla, stir until mixed, then spoon the mixture into the oat mixture and stir until incorporated.

Distribute granola evenly between two baking sheets, spread evenly, and then bake for 25 minutes until golden brown, rotating the sheets halfway.

When done, transfer baking sheets on wire racks, cool the granola, then break it into pieces and serve. Serve straight away.

7. 7. Sweet Potato Breakfast Hash

Preparation Time: 5 minutes

Cooking Time: 28 minutes

Servings: 4

Ingredients: 

• 4 cups cubed sweet potatoes, peeled
• 1/2 teaspoon sea salt
• 1/2 teaspoon turmeric
• 1/2 teaspoon cumin
• 1 teaspoon smoked paprika
• 2 cups diced white onion
• 2 cloves of garlic, peeled, minced
• 1/4 cup chopped cilantro
• 1 tablespoon coconut oil
• ½ cup vegan guacamole, for serving 1 ½ cup pica de Gallo

Directions: 

Take a skillet pan, place it over medium heat, add oil and when it melts, add onion, potatoes, and garlic, season with salt, paprika, turmeric, and cumin, stir and cook for 25 minutes until potatoes are slightly caramelized.

Then remove the pan from heat, add cilantro and distribute evenly between serving plates.

Top the sweet potato hash with guacamole and pico de gallo and then serve.

Lunch And Dinner Recipes

Brown Basmati Rice Pilau

Ingredients:

• ½ tablespoon vegan butter
• ½ cup mushrooms, chopped
• ½ cup brown basmati rice
• 2-3 tablespoons water
• 1/8 teaspoon dried thyme
• Ground pepper to taste
• ½ tablespoon olive oil
• ¼ cup green onion, chopped
• 1 cup vegetable broth
• ¼ teaspoon salt
• ¼ cup chopped, toasted pecans

Directions:

• Place a saucepan over medium-low heat. Add butter and oil.
• When it melts, add mushrooms and cook until slightly tender.
• Stir in the green onion and brown rice—Cook for 3 minutes. Stir constantly.
• Stir in the broth, water, salt, and thyme.
• When it begins to boil, lower heat and cover with a lid. Simmer until rice is cooked. Add more water or broth if required.
• Stir in the pecans and pepper.

Flavorful Refried Beans  

 Ingredients:

• 3 cups of pinto beans, rin sed
• 1 small jalapeno pepper, seeded and chopped
• 1 medium-sized white onion, peeled and sliced
• 2 tbsn of minced garlic
• 5 tsp of salt
• 2 teaspoons of ground black pepper
• 1/4 teaspoon of ground cumin
• 9 cups of water

Directions:

• Using a 6-quarts slow cooker, place all the ingredients and stir until it mixes properly.
• Cover the top, plug in the slow cooker; adjust the cooking time to 6 hours, let it cook on high heat setting and add more water if the beans get too dry.
• When the beans are done, drain them and reserve the liquid.
• Mash the beans using a potato masher and pour in the reserved cooking liquid until it reaches your desired mixture.
• Serve immediately.

Banh Mi

Ingredients

• 1 ½ cup raw vegetables, cabbage, and carrots, shredded
• 1 cup hummus
• 8 oz. cooked tempeh, very finely sliced
• 1 long French baguette
• ½ small pack coriander leaves
• ½ small pack mint leaves
• 3 tablespoons white wine vinegar
• 1 teaspoon golden caster sugar
• hot sauce
• salt, to taste

Directions

• Place vegetables, vinegar, caster sugar and salt in a large bowl, mixed well and set aside to marinate.
• Heat the oven to 360F.
• Place baguette in the oven pan, slice it in 4 slices and cook in the oven for 5 minutes.
• Once done, remove from the oven, spread hummus on 2 slices, top with 4 tempeh pieces, and pickled vegetables.
• Sprinkle coriander, mint leaves, and top with the other 2 remaining baguette slices.

Exotic Butternut Squash and Chickpea Curry  

 Ingredients: 

• 1 1/2 cups of shelled peas
• 1 1/2 cups of chickpeas, uncooked and rinsed
• 2 1/2 cups of diced butternut squash
• 12 ounce of chopped spinach
• 2 large tomatoes, diced
• 1 small white onion, peeled and chopped
• 1 teaspoon of minced garlic
• 1 teaspoon of salt
• 3 tablespoons of curry powder
• 14-ounce of coconut milk
• 3 cups of vegetable broth
• 1/4 cup of chopped cilantro

Directions:

• Using a 6-quarts slow cooker, place all the ingredients into it except for the spinach and peas.
• Cover the top, plug in the slow cooker; adjust the cooking time to 6 hours and let it cook on the high heat setting or until the chickpeas get tender.
• 30 minutes to ending your cooking, add the peas and spinach to the slow cooker and let it cook for the remaining 30 minutes.
• Stir to check the sauce, if the sauce is runny, stir in a mixture of a tablespoon of cornstarch mixed with 2 tablespoons of water.
• Serve with boiled rice.

Sweet Potato Buddha Bowl Almond Butter Dressing

Ingredients

For the roasted vegetables:

• 1 large head broccoli, cut into florets
• 2 sweet potatoes, cubed
• 2 cloves garlic, minced
• 1 tablespoon toasted sesame oil
• salt and pepper

For the mango coconut rice:

• 2 teaspoons coconut oil
• 1 cup unsweetened coconut milk
• 1 cup of water
• 1 cup brown rice, uncooked
• 1 ripe mango, diced

For the almond butter dressing:

• ¼ cup natural creamy almond butter
• 4 tablespoons fresh orange juice
• 2 teaspoons maple syrup
• ½ teaspoon apple cider vinegar
• 1 teaspoon coconut oil, melted

Directions

Place the pot over medium heat, add coconut oil.

Add brown rice and cook for 5 minutes, add water and coconut milk and bring it to a boil. Cover, reduce the heat and let it simmer for about 45 minutes.

When done add mango, salt, and set aside

Preheat the oven 375F and line a baking sheet with parchment paper.

Place sweet potatoes in a safe microwave bowl and heat it for about 4 minutes, then transfer to the prepared baking sheet.

Add broccoli florets, minced garlic to the baking sheet and mix well.

Bake in the oven for 30 minutes until tender.

Mix almond butter dressing ingredients in a medium bowl.

Serve rice in bowls, top with roasted vegetables, and 2 tablespoons of the almond dressing.

Artichoke White Bean Sandwich Spread 

Ingredients:

• ½ cup raw cashews, chopped
• Water
• 1 clove garlic, cut into half
• 1 tablespoon lemon zest
• 1 teaspoon fresh rosemary, chopped
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 6 tablespoons almond
• 1 15.5-ounce can cannellini beans, rinsed and drained well
• 3 to 4 canned artichoke hearts, chopped
• ¼ cup hulled sunflower seeds
• Green onions, chopped, for garnish

Directions:

• Soak the raw cashews for 15 minutes in enough water to cover them.  Drain and dab with a paper towel to make them as dry as possible.
• Transfer the cashews to a blender and add the garlic, lemon zest, rosemary, salt, and pepper. Pulse to break everything up and then add the milk, one tablespoon at a time, until the mixture is smooth and creamy.
• Mash the beans in a bowl with a fork.  Add the artichoke hearts and sunflower seeds.  Toss to mix.
• Pour the cashew mixture on top and season with more salt and pepper if desired.  Mix the ingredients well and spread on whole-wheat bread, crackers, or a wrap.

Citrus Wild Rice and Broccoli 

Ingredients 

Vinaigrette (see the following recipe)

• 1 cup wild rice, soaked overnight in 2 cups of water
• 2 cups water
• ½ teaspoon sea salt
• 1 head broccoli
• ½ cup sliced or supremed orange segments
• 1/3 cup cranberries
• ½ cup hazelnuts or pecans

Preparation 

• Drain and put the soaked rice in a medium saucepan. Add 2 tablespoons of salt and water and bring to a boil.
• Increase heat and cook until the grains are open and soft but still chewy (about 35 to 45 minutes). Drain in a medium bowl and set aside.
• Make the vinaigrette while the rice is baking.
• Cut the broccoli into small florets and put over boiling water in a steamer basket for 3 minutes or until it is dark green and tender. Under cool water, run the broccoli to avoid the baking.
• Spoon the sauce over the rice. Add the rice, combine and drink the cranberries, broccoli, orange pieces, and nuts.

Vinaigrette 

• 2 tablespoons orange zest, or the zest of 1 orange
• ¼ cup fresh-squeezed orange juice
• 2 tablespoons lemon juice
• 2 teaspoons balsamic vinegar
• ¼ teaspoon ground cinnamon
• ½ teaspoon sea salt
• ¼ cup olive oil

Preparation 

Zest the orange if you use fresh zest.

Mix the ingredients of the vinaigrette and pour over the hot rice.

Buffalo Chickpea Wraps 

Ingredients:

• ¼ cup plus 2 tablespoons hummus
• 2 tablespoons lemon juice
• 1½ tablespoons maple syrup
• 1 to 2 tablespoons hot water
• 1 head Romaine lettuce, chopped
• 1 15-ounce can chickpeas, drained, rinsed and patted dry
• 4 tablespoons hot sauce, divided
• 1 tablespoon olive or coconut oil
• ¼ teaspoon garlic powder
• 1 pinch sea salt
• 4 wheat tortillas
• ¼ cup cherry tomatoes, diced
• ¼ cup red onion, diced
• ¼ ripe avocado, thinly sliced

Directions: 

• Mix the hummus with the lemon juice and maple syrup in a large bowl.  Use a whisk and add the hot water a little at a time until it is thick but spreadable.
• Add the Romaine lettuce and toss to coat.  Set aside.
• Pour the prepared chickpeas into another bowl.  Add three tablespoons of the hot sauce, the olive oil, garlic powder, and salt; toss to coat.
• Heat a metal skillet (cast iron works the best) over medium heat and add the chickpea mixture.  Sauté for three to five minutes and mash gently with a spoon.
• Once the chickpea mixture is slightly dried out, remove from the heat and add the rest of the hot sauce.  Stir it in well and set aside.
• Lay the tortillas on a clean, flat surface and spread a quarter cup of the buffalo chickpeas on top.  Top with tomatoes, onion, and avocado and wrap.

Zesty Pesto Pasta with White Beans 

Ingredients 

• Sea salt
• One 16-ounce package whole-grain pasta, such as kamut pasta or brown rice pasta Pesto Sauce (see the following recipe)
• 1 tablespoon olive oil
• 2 cups spinach or Swiss chard
• 1 cup cooked white beans

Preparation 

• Boil a big pot of water, add salt and cook the pasta for about 7 to 10 minutes until al dente or tender. Drain, but leave in the bowl the pasta.
• Apply the pesto to the cooked pasta at low to medium heat; apply the beans and spinach.
• Mix well until the spinach has wilted.
• Put a few pasta ladles in a pan and serve alongside a minestrone soup salad or cup.

Pesto Sauce

Ingredients

• ¼ cup pine nuts or walnuts, toasted
• 2 cups fresh basil
• ¼ cup olive oil
• 1 to 2 cloves garlic
• 2 tablespoons fresh lemon juice
• 1 teaspoon white miso
• 1 tablespoon honey salt and pepper to taste

Preparation 

• Grind the nuts until you get a paste in a food processor.
• Add the rest of the ingredients and cycle until well blended for a few minutes.

Conclusion

Without commitment, it will be impossible for you to achieve your set goals. Develop a practical plan that will help you transition smoothly into the plant-based lifestyle. While doing this, you should make sure that your environment is conducive to allowing you to focus on your diet plan. Your efforts should be directed towards learning more about the plant-only diet. For instance, you should subscribe to YouTube channels where you can watch and enjoy videos of other vegans as they delve into their experiences.

When making a leap from other diets to plant-based diets, anything can happen along the way. Of course, there are instances where you might fall off the wagon and turn to animal-based diets or processed foods. However, what you should know is that it is reasonable to fall and regress once in a while. The transformation is not natural; therefore, forgive you for making mistakes here and there. Focus on the bigger picture of living a blissful life where you are at a lower risk of cancer, diabetes, and other ailments. More importantly, keep you inspired by connecting with like-minded people. Don’t overlook their importance in the transition, as they are also going through the challenge you are facing. Hence, they should advise you from time to time on what to do when you feel stuck.

All the best!