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Plant Based Diet - The Perfect P Ivy Cook
Plant Based Diet - The Perfect P Ivy Cook
The Perfect Plan To Reset Your Body And Boost Your Energy.
A Kick-Start Guide To Cook And Live Your Best. Easy
Meatless Recipes For Sane Nutrition Also Good For The
Environment.
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Table of Contents
Introduction
Plant-based diet can vary from one person to another. However, the foundational idea is that we
try to avoid processed food as much as possible and choose to use what we receive from the
beautiful planet that we live in. By that, I mean the incredible ingredients derived from the earth.
In essence, plant-based diet comes with a few benefits.
Plant-based diet avoids using processed foods as much as possible.
There are no animal products in the diet.
The categories that are majorly included are vegetables, fruits, seeds and nuts, legumes, whole
grains, and herbs and spices.
The diet tries to limit the use of sugar, wheat-flour, and oil as much as possible.
It focuses on the quality of food, mostly utilizing locally or farm-produced organic foods
An important thing to remember here is that there are minimally processed foods included in the
plant-based diet, such as non-dairy milk, tofu, and whole-wheat paste, to name a few. Overall,
we aim to keep processed foods where they belong: on supermarket shelves, not in our
refrigerators.
When people look at the list of foods that come in a plant-based diet, they are often focused on
how little we have to work on. However, that is probably due to the fact that many of the meat
options have suddenly been removed. It feels as though a major part of the diet has been
excluded due to it. How can life be fun without a nice steak? What can we do without chicken
wings? Is there anything that can be done without a delicious fish?
In reality, there are numerous ingredients that you can work with. Additionally, the fun is not just
in the ingredients but how we prepare them. The growing demand has seen a rise in people trying
out new recipes and mashing up ingredients in interesting ways. Have you heard of smoothies
that contain cayenne pepper? Sounds pretty exciting, doesn’t it? We are going to look at such
wonderful and delicious recipes along with so many more dishes that use wholesome and natural
ingredients.
People who follow plant-based diets and consume a wide variety of fruits, vegetables and pulses
are likely to find it easier to achieve their target of five days.
Some people are doing it; some people are talking about it, but there is still a lot of confusion
about what a whole plant-based diet actually entails. Since we split food into their
macronutrients: sugars, proteins, and fats, most of us are uncertain about nutrition. What if we
were able to put these macronutrients back together again in order to free your mind from
confusion and stress? The secret here is simplicity.
Chapter 1. The Basics Of A Plant-Based Diet
Servings: 04
Ingredients:
1 medium onion, diced
2 cloves garlic, minced
1 green bell pepper, diced
1 red bell pepper, diced
2 carrots, peeled and diced
1 medium zucchini, diced
1 small eggplant, diced
1 hot banana pepper, seeded and minced
1 jalapeño pepper, seeded and minced
1 can (28 ounce) diced tomatoes
3 cups vegetable broth
1½ tablespoon chili powder
2 teaspoons smoked paprika
1 tablespoon cumin
2 tablespoons fresh oregano, chopped
2 tablespoons fresh cilantro, chopped
Salt and black pepper to taste
A few dashes of liquid smoke
Directions:
In a slow cooker, add olive oil and onion.
Sauté for 5 minutes then toss in the rest of the ingredients.
Put on the slow cooker’s lid and cook for 4 hours on low heat.
Once done mix well.
Serve warm.
Nutrition:
Calories 305
Total Fat 11.8 g
Saturated Fat 2.2 g
Cholesterol 56 mg
Sodium 321 mg
Total Carbs 34.6 g
Fibers 0.4 g
Sugar 2 g
Protein 7 g
Black-eyed Pea Soup with Olive Pesto
Servings: 04
Ingredients:
Soup:
1 leek, trimmed
1 tablespoon olive oil
1 clove garlic, chopped
1 small carrot, chopped
1 stem fresh thyme, chopped
1 (15 ounce) can black-eyed peas, drained and rinsed
2½ cups vegetable broth
½ teaspoon salt
¼ teaspoon black pepper
Pesto:
1¼ cups pitted green olives
¼ cup parsley leaves
1 clove garlic
1 teaspoon capers, drained
1 tablespoon olive oil
Directions:
In a slow cooker, add olive oil, carrot, leek, and garlic.
Sauté for 5 minutes then toss in the rest of the soup ingredients.
Put on the slow cooker’s lid and cook for 3 hours on low heat.
Meanwhile, blend the pesto ingredients in a blender until smooth.
Blend the soup in the slow cooker with a hand mixer.
Top with prepared pesto.
Serve warm.
Nutrition:
Calories 72
Total Fat 15.4 g
Saturated Fat 4.2 g
Cholesterol 168 mg
Sodium 203 mg
Total Carbs 28.5 g
Sugar 1.1 g
Fiber 4 g
Protein 7.9 g
Spinach Soup with Basil
Servings: 06
Ingredients:
8 ounces potatoes, diced
1 medium onion, chopped
1 large clove of garlic, chopped
1 teaspoon powdered mustard
3 cups water
¼ teaspoon salt
Ground cayenne pepper
½ cup packed fresh dill
10 ounces frozen spinach
Directions:
In a low cooker, add olive oil and onion.
Sauté for 5 minutes then toss in rest of the soup ingredients.
Put on the slow cooker’s lid and cook for 5 hours on low heat.
Once done, puree the soup with a hand blender.
Serve warm.
Nutrition:
Calories 162
Total Fat 4 g
Saturated Fat 1.9 g
Cholesterol 25 mg
Sodium 101 mg
Total Carbs 17.8 g
Sugar 2.1 g
Fiber 6 g
Protein 4 g
Red Lentil Salsa Soup
Servings: 08
Ingredients:
¼ cup olive oil
10 ounces button mushrooms, cleaned, and sliced
1½ teaspoons smoked paprika
1 pinch ground cayenne pepper
1 teaspoon salt
1 large onion, diced
2 cloves garlic, minced
2 pounds russet potatoes, peeled and diced
7 cups vegetable broth
8 ounces kale, sliced
½ teaspoon black pepper
Directions:
In a pan, heat cooking oil and sauté mushrooms for 12 minutes.
Season the mushrooms with salt, cayenne pepper, and paprika.
Add olive oil and onion to a slow cooker.
Sauté for 5 minutes then toss in rest of the soup ingredients.
Put on the slow cooker’s lid and cook for 5 hours on low heat.
Once done, puree the soup with a hand blender.
Stir in sautéed mushrooms.
Serve.
Nutrition:
Calories 231
Total Fat 20.1 g
Saturated Fat 2.4 g
Cholesterol 110 mg
Sodium 941 mg
Total Carbs 20.1 g
Fiber 0.9 g
Sugar 1.4 g
Protein 4.6 g
Shiitake Mushroom Split Pea Soup
Servings: 4
Ingredients:
½ sweet onion, chopped
4 garlic cloves, chopped
1 small head broccoli, chopped
2 stalks celery, chopped
1 cup green peas
3 green onions, chopped
2¾ cups vegetable broth
4 cups leafy greens
1 (15 ounce) can of cannellini beans
Juice from 1 lemon
2 tablespoons fresh dill, chopped
5 fresh mint leaves
1 teaspoon salt
½ cup coconut milk
Fresh herbs and peas, to garnish
Directions:
In a slow cooker, add olive oil and onion.
Sauté for 2 minutes then toss in the rest of the soup ingredients.
Put on the slow cooker’s lid and cook for 2 hours on low heat.
Once done, blend the soup with a hand blender.
Garnish with fresh herbs and peas.
Serve warm.
Nutrition:
Calories 205
Total Fat 22.7 g
Saturated Fat 6.1 g
Cholesterol 4 mg
Sodium 227 mg
Total Carbs 26.1 g
Fiber 1.4 g
Sugar 0.9 g
Protein 5.2 g
Sweet Potato and Peanut Soup
Servings: 06
Ingredients:
1 tablespoon water
6 cups sweet potatoes, peeled and chopped
2 cups onions, chopped
1 cup celery, chopped
4 large cloves garlic, chopped
1 teaspoon salt
2 teaspoons cumin seeds
3½ teaspoons ground coriander
1 teaspoon paprika
½ teaspoon crushed red pepper flakes
2 cups vegetable stock
3 cups water
4 tablespoons fresh ginger, grated
2 tablespoons natural peanut butter
2 cups cooked chickpeas
4 tablespoons lime juice
Fresh cilantro, chopped
Chopped peanuts, to garnish
Directions:
In a slow cooker, add olive oil and onion.
Sauté for 5 minutes then toss in the rest of the soup ingredients except chickpeas.
Put on the slow cooker’s lid and cook for 4 hours on low heat.
Once done, blend the soup with a hand blender.
Stir in chickpeas and garnish with cilantro and peanuts.
Serve warm.
Nutrition:
Calories 201
Total Fat 8.9 g
Saturated Fat 4.5 g
Cholesterol 57 mg
Sodium 340 mg
Total Carbs 24.7 g
Fiber 1.2 g
Sugar 1.3 g
Protein 15.3 g
Chapter 4. Stir-Fried, Grilled, & Hashed Vegetables
Crusty Grilled Corn
In a medium bowl, squeeze the lime juice over the top of the avocado and sprinkle with salt.
Lightly mash the avocado with a fork. Stir in the onion, garlic, and cilantro, if using.
Serve with slices of jicama to dip in guacamole.
To store, place plastic wrap over the bowl of guacamole and refrigerate. The guacamole will
keep for about 2 days.
Tamari toasted almonds
Preparation Time: 2 minutes
Cooking Time: 8 minutes
Servings: ½ cup
Ingredients
½ cup raw almonds, or sunflower seeds
2 tablespoons tamari, or soy sauce
1 teaspoon toasted sesame oil
Directions
Heat a dry skillet to medium-high heat, then add the almonds, stirring very frequently to keep
them from burning. Once the almonds are toasted, 7 to 8 minutes for almonds, or 3 to 4 minutes
for sunflower seeds, pour the tamari and sesame oil into the hot skillet and stir to coat.
You can turn off the heat, and as the almonds cool the tamari mixture will stick to and dry on the
nuts.
Nutrition: (1 tablespoon) calories: 89; total fat: 8g; carbs: 3g; fiber: 2g; protein: 4g
kale chips
Preparation Time: 5 minutes
Cooking Time: 25 minutes
Servings: 2
Ingredients
1 large bunch kale
1 tablespoon extra-virgin olive oil
½ teaspoon chipotle powder
½ teaspoon smoked paprika
¼ teaspoon salt
Directions
In a food processor, combine chickpeas, lemon juice, tahini, 2 tablespoons of the olive oil, the
cumin, and water.
Process on high speed until blended, about 30 seconds. Scoop the hummus into a bowl and
drizzle with the remaining tablespoon of olive oil. Sprinkle with paprika and serve with sliced
bell peppers.
Savory roasted chickpeas
Preparation Time: 5 minutes
Cooking Time: 25 minutes
Servings: 1 cup
Ingredients
1 (14-ounce) can chickpeas, rinsed and drained, or 1½ cups cooked
2 tablespoons tamari, or soy sauce
1 tablespoon nutritional yeast
1 teaspoon smoked paprika, or regular paprika
1 teaspoon onion powder
½ teaspoon garlic powder
Directions
In a small bowl, combine the basil, salt, olive oil, and tomatoes and stir to mix. Set aside. Preheat
the oven to 425°f.
Place the baguette slices in a single layer on a baking sheet and toast in the oven until brown,
about 6 minutes.
Flip the bread slices over once during cooking. Remove from the oven and rub the bread on both
sides with the sliced clove of garlic.
Top with the tomato-basil mixture and serve immediately.
Lemon coconut cilantro rolls
Preparation Time: 30 minutes • chill Preparation Time: 30 minutes
Servings: 16 pieces
Ingredients
½ cup fresh cilantro, chopped
1 cup sprouts (clover, alfalfa)
1 garlic clove, pressed
2 tablespoons ground brazil nuts or almonds
2 tablespoons flaked coconut
1 tablespoon coconut oil
Pinch cayenne pepper
Pinch sea salt
Pinch freshly ground black pepper
Zest and juice of 1 lemon
2 tablespoons ground flaxseed
1 to 2 tablespoons water
2 whole-grain wraps, or corn wraps
Directions
Put everything but the wraps in a food processor and pulse to combine. Or combine the
ingredients in a large bowl. Add the water, if needed, to help the mix come together.
Spread the mixture out over each wrap, roll it up, and place it in the fridge for 30 minutes to set.
Remove the rolls from the fridge and slice each into 8 pieces to serve as appetizers or sides with
a soup or stew.
Get the best flavor by buying whole raw brazil nuts or almonds, toasting them lightly in a dry
skillet or toaster oven, and then grinding them in a coffee grinder.
Nutrition: (1 piece) calories: 66; total fat: 4g; carbs: 6g; fiber: 1g; protein: 2g
Tamari Almonds
Preparation Time: 5 minutes
Cooking Time: 15 minutes
Servings: 8
Ingredients
1 pound raw almonds
3 tablespoons tamari or soy sauce
2 tablespoons extra-virgin olive oil
1 tablespoon nutritional yeast
1 to 2 teaspoons chili powder, to taste
Directions
Put the beans in a food processor (best choice) or blender, along with the lime zest and juice,
tamari, and about ¼ cup of water.
Blend until smooth, then blend in the cilantro, cumin, and cayenne.
If you don’t have a blender or prefer a different consistency, simply transfer it to a bowl once the
beans have been puréed and stir in the spices, instead of forcing the blender.
Nutrition: (1 cup) calories: 190; total fat: 1g; carbs: 35g; fiber: 12g; protein: 13g
Baked Potato Chips
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Servings: 4
Ingredients
1 large russet potato
1 teaspoon paprika
½ teaspoon garlic salt
¼ teaspoon vegan sugar
¼ teaspoon onion powder
¼ teaspoon chipotle powder or chili powder
⅛ teaspoon salt
⅛ teaspoon ground mustard
⅛ teaspoon ground cayenne pepper
1 teaspoon canola oil
⅛ teaspoon liquid smoke
Directions
Wash and peel the potato. Cut into thin, 1/10-inch slices (a mandoline slicer or the slicer blade in
a food processor is helpful for consistently sized slices).
Fill a large bowl with enough very cold water to cover the potato. Transfer the potato slices to
the bowl and soak for 20 minutes.
Preheat the oven to 400ºf. Line a baking sheet with parchment paper.
In a small bowl, combine the paprika, garlic salt, sugar, onion powder, chipotle powder, salt,
mustard, and cayenne.
Drain and rinse the potato slices and pat dry with a paper towel.
Transfer to a large bowl.
Add the canola oil, liquid smoke, and spice mixture to the bowl. Toss to coat.
Transfer the potatoes to the prepared baking sheet.
Bake for 15 minutes. Flip the chips over and bake for 15 minutes longer, until browned. Transfer
the chips to 4 storage containers or large glass jars.
Let cool before closing the lids tightly.
Per serving: calories: 89; fat: 1g; protein: 2g; carbohydrates: 18g; fiber: 2g; sugar: 1g; sodium:
65mg
Salsa Fresca
Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients
3 large heirloom tomatoes or other fresh tomatoes, chopped
½ red onion, finely chopped
½ bunch cilantro, chopped
2 garlic cloves, minced
1 jalapeño, minced
Juice of 1 lime, or 1 tablespoon prepared lime juice
¼ cup olive oil
Sea salt
Whole-grain tortilla chips, for serving
Directions
In a small bowl, combine the tomatoes, onion, cilantro, garlic, jalapeño, lime juice, and olive oil
and mix well. Allow to sit at room temperature for 15 minutes. Season with salt.
Serve with tortilla chips.
The salsa can be stored in an airtight container in the refrigerator for up to 1 week.
Guacamole
Preparation Time: 10 minutes
Cooking Time: 0 minutes
Servings: 2
Ingredients
2 ripe avocados
2 garlic cloves, pressed
Zest and juice of 1 lime
1 teaspoon ground cumin
Pinch sea salt
Pinch freshly ground black pepper
Pinch cayenne pepper (optional)
Directions
Mash the avocados in a large bowl. Add the rest of the ingredients and stir to combine.
Try adding diced tomatoes (cherry are divine), chopped scallions or chives, chopped fresh
cilantro or basil, lemon rather than lime, paprika, or whatever you think would taste good!
Nutrition: (1 cup) calories: 258; total fat: 22g; carbs: 18g; fiber: 11g; protein: 4g
veggie hummus pinwheels
Preparation Time: 10 minutes
Cooking Time: 0 minutes
Servings: 3
Ingredients
3 whole-grain, spinach, flour, or gluten-free tortillas
3 large swiss chard leaves
¾ cup edamame hummus or prepared hummus
¾ cup shredded carrots
Directions
Bake the sweet potato at 350°f for about 45 minutes, until tender.
Allow it to cool, then remove the flesh and mash.
Turn the oven up to 375°f and line a baking sheet with parchment paper or lightly grease it.
Measure out 1 cup potato flesh.
In a medium bowl, combine the mashed sweet potato with 1½ tablespoons of the coconut oil and
the maple syrup. Mix together the flour and baking powder in a separate medium bowl, then add
the flour mixture to the potato mixture and blend well with a fork.
On a floured board, pat the mixture out into a ½-inch-thick circle and cut out 1-inch rounds, or
simply drop spoonfuls of dough and pat them into rounds.
Put the rounds onto the prepared baking sheet. Brush the top of each with some of the remaining
1½ tablespoons melted coconut oil. Bake 10 minutes, or until lightly golden on top. Serve hot.
Nutrition: (1 biscuit) calories: 116; total fat: 4g; carbs: 19g; fiber: 3g; protein: 3g
Garlic toast
Preparation Time: 5 minutes
Cooking Time: 5 minutes
Servings: 1 slice
Ingredients
1 teaspoon coconut oil, or olive oil
Pinch sea salt
1 to 2 teaspoons nutritional yeast
1 small garlic clove, pressed, or ¼ teaspoon garlic powder
1 slice whole-grain bread
Directions
In a small bowl, mix together the oil, salt, nutritional yeast, and garlic.
You can either toast the bread and then spread it with the seasoned oil, or brush the oil on the
bread and put it in a toaster oven to bake for 5 minutes.
If you’re using fresh garlic, it’s best to spread it onto the bread and then bake it.
Nutrition: (1 slice) calories: 138; total fat: 6g; carbs: 16g; fiber: 4g; protein: 7g
Banana-nut bread bars
Preparation Time: 5 minutes
Cooking Time: 30 minutes
Servings: 9 bars
Ingredients
Nonstick cooking spray (optional)
2 large ripe bananas
1 tablespoon maple syrup
½ teaspoon vanilla extract
2 cups old-fashioned rolled oats
½ teaspoons salt
¼ cup chopped walnuts
Directions
Preheat the oven to 350ºf. Lightly coat a 9-by-9-inch baking pan with nonstick cooking spray (if
using) or line with parchment paper for oil-free baking.
In a medium bowl, mash the bananas with a fork. Add the maple syrup and vanilla extract and
mix well. Add the oats, salt, and walnuts, mixing well.
Transfer the batter to the baking pan and bake for 25 to 30 minutes, until the top is crispy. Cool
completely before slicing into 9 bars. Transfer to an airtight storage container or a large plastic
bag.
Nutrition: (1 bar): calories: 73; fat: 1g; protein: 2g; carbohydrates: 15g; fiber: 2g; sugar: 5g;
sodium: 129mg
Apple crumble
Preparation Time: 20 minutes
Cooking Time: 25 minutes
Servings: 6
Ingredients
For the filling
4 to 5 apples, cored and chopped (about 6 cups)
½ cup unsweetened applesauce, or ¼ cup water
2 to 3 tablespoons unrefined sugar (coconut, date, sucanat, maple syrup)
1 teaspoon ground cinnamon
Pinch sea salt
For the crumble
2 tablespoons almond butter, or cashew or sunflower seed butter
2 tablespoons maple syrup
1½ cups rolled oats
½ cup walnuts, finely chopped
½ teaspoon ground cinnamon
2 to 3 tablespoons unrefined granular sugar (coconut, date, sucanat)
Directions
Preheat the oven to 350°f. Put the apples and applesauce in an 8-inch-square baking dish, and
sprinkle with the sugar, cinnamon, and salt. Toss to combine.
In a medium bowl, mix together the nut butter and maple syrup until smooth and creamy. Add
the oats, walnuts, cinnamon, and sugar and stir to coat, using your hands if necessary. (if you
have a small food processor, pulse the oats and walnuts together before adding them to the mix.)
Sprinkle the topping over the apples, and put the dish in the oven.
Bake for 20 to 25 minutes, or until the fruit is soft and the topping is lightly browned.
Nutrition: calories: 356; total fat: 17g; carbs: 49g; fiber: 7g; protein: 7g
Cashew-Chocolate Truffles
Preparation Time: 15 minutes
Cooking Time: 0 minutes • plus 1 hour to set
Servings: 12 truffles
Ingredients
1 cup raw cashews, soaked in water overnight
¾ cup pitted dates
2 tablespoons coconut oil
1 cup unsweetened shredded coconut, divided
1 to 2 tablespoons cocoa powder, to taste
Directions
In a food processor, combine the cashews, dates, coconut oil, ½ cup of shredded coconut, and
cocoa powder. Pulse until fully incorporated; it will resemble chunky cookie dough. Spread the
remaining ½ cup of shredded coconut on a plate.
Form the mixture into tablespoon-size balls and roll on the plate to cover with the shredded
coconut. Transfer to a parchment paper–lined plate or baking sheet. Repeat to make 12 truffles.
Place the truffles in the refrigerator for 1 hour to set. Transfer the truffles to a storage container
or freezer-safe bag and seal.
Nutrition: (1 truffle): calories 238: fat: 18g; protein: 3g; carbohydrates: 16g; fiber: 4g; sugar: 9g;
sodium: 9mg
Banana chocolate cupcakes
Preparation Time: 20 minutes
Cooking Time: 20 minutes
Servings: 12 cupcakes
Ingredients
3 medium bananas
1 cup non-dairy milk
2 tablespoons almond butter
1 teaspoon apple cider vinegar
1 teaspoon pure vanilla extract
1¼ cups whole-grain flour
½ cup rolled oats
¼ cup coconut sugar (optional)
1 teaspoon baking powder
½ teaspoon baking soda
½ cup unsweetened cocoa powder
¼ cup chia seeds, or sesame seeds
Pinch sea salt
¼ cup dark chocolate chips, dried cranberries, or raisins (optional)
Directions
Preheat the oven to 350°f. Lightly grease the cups of two 6-cup muffin tins or line with paper
muffin cups.
Put the bananas, milk, almond butter, vinegar, and vanilla in a blender and purée until smooth.
Or stir together in a large bowl until smooth and creamy.
Put the flour, oats, sugar (if using), baking powder, baking soda, cocoa powder, chia seeds, salt,
and chocolate chips in another large bowl, and stir to combine. Mix together the wet and dry
ingredients, stirring as little as possible. Spoon into muffin cups, and bake for 20 to 25 minutes.
Take the cupcakes out of the oven and let them cool fully before taking out of the muffin tins,
since they’ll be very moist.
Nutrition: (1 cupcake) calories: 215; total fat: 6g; carbs: 39g; fiber: 9g; protein: 6g
Minty fruit salad
Preparation Time: 15 minutes
Cooking Time: 5 minutes
Servings: 4
Ingredients
¼ cup lemon juice (about 2 small lemons)
4 teaspoons maple syrup or agave syrup
2 cups chopped pineapple
2 cups chopped strawberries
2 cups raspberries
1 cup blueberries
8 fresh mint leaves
Directions
Put all the crust ingredients in a food processor and pulse until it holds together. If you don’t
have a food processor, chop everything as finely as possible and use ½ cup cashew or almond
butter in place of half the cashews. Press the mixture down firmly into an 8-inch pie or
springform pan.
Put the all filling ingredients in a blender and purée until smooth (about 1 minute). It should be
very thick, so you may have to stop and stir until it’s smooth.
Pour the filling into the crust, use a rubber spatula to smooth the top, and put the pie in the
freezer until set, about 30 minutes. Once frozen, it should be set out for about 15 minutes to
soften before serving.
Top with a batch of coconut whipped cream scooped on top of the pie once it’s set. Finish it off
with a sprinkling of toasted shredded coconut.
Nutrition: (1 slice) calories: 427; total fat: 28g; carbs: 45g; fiber: 6g; protein: 8g
Kale Chips
Servings: 4
Preparation Time: 25 Minutes
Calories: 25.1
Protein: 1.7 Grams
Fat: 0.4 Grams
Carbs: 5 Grams
Ingredients:
1 Bunch Kale
1 Spritz Olive Oil
Directions:
Heat your oven to 250, and then wash your kale before patting it dry.
Arrange your kale on a prepared baking sheet, making sure your kale doesn’t overlap. Spray it
down with olive oil, and then season with salt.
Cook for twenty minutes.
Zucchini Brownies
Servings: 24
Preparation Time: 45 Minutes
Calories: 138
Protein: 1.5 Grams
Fat: 4.8 Grams
Carbs: 21.9 Grams
Ingredients;
2 Cups Flour
1 ½ Cups Vegan Sugar
1 Teaspoon Baking Soda
1 Teaspoon Sea Salt, Fine
½ Cup Cocoa, Unsweetened
2 Tablespoons Vanilla Extract, Pure
½ Cup Oil
2 Cups Zucchini, Peeled & Grated
Directions:
Mix your cocoa, salt, flour, sugar and baking soda together.
Add in your oil, vanilla and zucchini, mixing well.
Bake at 350 in a nine by thirteen inch pan until done.
Mint Chocolate Chip Sorbet
Preparation Time: 5 minutes
Cooking Time: 0 minutes
Servings: 1
Ingredients
1 frozen banana
1 tablespoon almond butter, or peanut butter, or other nut or seed butter
2 tablespoons fresh mint, minced
¼ cup or less non-dairy milk (only if needed)
2 to 3 tablespoons non-dairy chocolate chips, or cocoa nibs
2 to 3 tablespoons goji berries (optional)
Directions
Put the banana, almond butter, and mint in a food processor or blender and purée until smooth.
Add the non-dairy milk if needed to keep blending (but only if needed, as this will make the
texture less solid). Pulse the chocolate chips and goji berries (if using) into the mix so they’re
roughly chopped up.
Nutrition: calories: 212; total fat: 10g; carbs: 31g; fiber: 4g; protein: 3g
Peach-mango crumble (pressure cooker)
Preparation Time: 10 minutes • pressure: 6 minutes • total: 21 minutes • pressure level: high •
release: quick
Serves 4-6
Ingredients
3 cups chopped fresh or frozen peaches
3 cups chopped fresh or frozen mangos
4 tablespoons unrefined sugar or pure maple syrup, divided
1 cup gluten-free rolled oats
½ cup shredded coconut, sweetened or unsweetened
2 tablespoons coconut oil or vegan margarine
Directions
Preparing the ingredients. In a 6- to 7-inch round baking dish, toss together the peaches, mangos,
and 2 tablespoons of sugar. In a food processor, combine the oats, coconut, coconut oil, and
remaining 2 tablespoons of sugar. Pulse until combined. (if you use maple syrup, you’ll need less
coconut oil. Start with just the syrup and add oil if the mixture isn’t sticking together.) Sprinkle
the oat mixture over the fruit mixture.
Cover the dish with aluminum foil. Put a trivet in the bottom of your electric pressure cooker’s
cooking pot and pour in a cup or two of water. Using a foil sling or silicone helper handles,
lower the pan onto the trivet.
High pressure for 6 minutes. Close and lock the lid, and select high pressure for 6 minutes.
Pressure release. Once the cook time is complete, quick release the pressure. Unlock and remove
the lid.
Let cool for a few minutes before carefully lifting out the dish with oven mitts or tongs. Scoop
out portions to serve.
Nutrition: calories: 321; total fat: 18g; protein: 4g; sodium: 2mg; fiber: 7g
Zesty orange-cranberry energy bites
Preparation Time: 10 minutes • chill Preparation Time: 15 minutes
Servings: 12 bites
Ingredients
2 tablespoons almond butter, or cashew or sunflower seed butter
2 tablespoons maple syrup, or brown rice syrup
¾ cup cooked quinoa
¼ cup sesame seeds, toasted
1 tablespoon chia seeds
½ teaspoon almond extract, or vanilla extract
Zest of 1 orange
1 tablespoon dried cranberries
¼ cup ground almonds
Directions
In a medium bowl, mix together the nut or seed butter and syrup until smooth and creamy. Stir in
the rest of the ingredients, and mix to make sure the consistency is holding together in a ball.
Form the mix into 12 balls.
Place them on a baking sheet lined with parchment or waxed paper and put in the fridge to set for
about 15 minutes.
If your balls aren’t holding together, it’s likely because of the moisture content of your cooked
quinoa. Add more nut or seed butter mixed with syrup until it all sticks together.
Nutrition: (1 bite) calories: 109; total fat: 7g; carbs: 11g; fiber: 3g; protein: 3g
Chapter 6. Mains Recipe
Those who follow a plant-based diet may need a little more carefully to prepare their meals. It
can make all the difference to equip yourself with some dietary knowledge. Read our guides on
vegetarian protein sources, where you can get vitamin B12 as well as the best plant sources of
omega-3, may be useful.
When you change your diet drastically, starting gradually may be beneficial–maybe adding two
or three meals based on plants, or days, a week. It helps the body to adapt to new foods and shifts
in the percentage of certain nutrients, such as fiber. It also allows you to experiment with new
foods over a period of time and create some store cupboard staples.
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, 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!
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 of the lot 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.
Don’t forget to exercise. It has always been said that dieting is an effective way to lose weight.
However, to keep the weight off, exercise is required. Many studies have shown that exercising
while dieting is actually the best way to lose weight. Firstly, the diet becomes more effective and
you lose weight faster if you exercise. But it also gets you in the habit of continuing your
exercise when your diet is complete.