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    Vegan Keto Cookbook: 160 Easy & Delicious Vegan Ketogenic Recipes For Weight Loss & A Healthy Life (A Vegan Ketogenic Cookbook)
    Vegan Keto Cookbook: 160 Easy & Delicious Vegan Ketogenic Recipes For Weight Loss & A Healthy Life (A Vegan Ketogenic Cookbook)
    Vegan Keto Cookbook: 160 Easy & Delicious Vegan Ketogenic Recipes For Weight Loss & A Healthy Life (A Vegan Ketogenic Cookbook)
    Ebook267 pages1 hour

    Vegan Keto Cookbook: 160 Easy & Delicious Vegan Ketogenic Recipes For Weight Loss & A Healthy Life (A Vegan Ketogenic Cookbook)

    By Anna M Rodriguez

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    About this ebook

    This vegan ketogenic diet big book was written to help every vegan and intending vegan exploit the many benefits of the ketogenic diet; to reach and keep in ketosis as a vegan, to lose weight rapidly as fat is burned and to live a healthy life, without drifting from the core of veganism.

    In this you will find 160 simple, quick and delicious vegan keto recipe options to choose from! This means, there is always something to be cooked with limitless options - from breakfast lunch and dinner recipes, salad recipes, soup recipes, snack nibbles & desserts, pizza recipes, beverage recipes and more. The recipes were written with a simple yet professional (step by step) approach, detailed and yet kept to the point. 
     
    Enjoy tasty and quick vegan keto diet recipes without limit!

     
    LanguageEnglish
    PublisherMarkHollis
    Release dateAug 29, 2017
    ISBN9788832536539
    Vegan Keto Cookbook: 160 Easy & Delicious Vegan Ketogenic Recipes For Weight Loss & A Healthy Life (A Vegan Ketogenic Cookbook)

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      Book preview

      Vegan Keto Cookbook - Anna M Rodriguez

      Pizza

      INTRODUCTION

      The benefits of the ketogenic and vegan diets are several. As separate diets, they are also great sources of healing to several diseases and health challenges. These advantages, benefits and healing power from two seemingly contrasting diet plans can be merged into one diet and enjoyed by every vegan. You can be a vegan with difference by harnessing the benefits of the ketogenic diet without breaking the rules of veganism.

      The ketogenic diet is a meal plan with very little carbohydrates, moderate protein intake and very high fat. The ketogenic diet is strategically structured to move your body metabolism into the state of ketosis. By consuming very little carbs, you are compelling your body to burn ketones gotten from fat as an optional source of fuel instead of glucose that is gotten from carbs; these results in rapid weight loss since excess fat is burnt off.

      Despite the obvious dissimilarity between the vegan diet and the keto diet, both diets can be merged successfully without contravening vegan principles or straying away from the core ketogenic diet strategy. The vegan ketogenic diet makes a fit and healthier vegan, with several delicious and healthy high fat low carb meals to choose from everyday. The vegan keto diet food plan ensures that a dieter reaches ketosis and stays in ketosis. This means that no-starvation weight loss can be induced successfully on the vegan keto diet and many health conditions can be prevented, corrected and cured.

      The Advantages of The Vegan Ketogenic Diet

      The vegan ketogenic diet has so many benefits such as:

      a) Improvement of neurological degenerative diseases (like Alzheimer, Parkinson)

      b) Skin improvement (such as acne)

      c) Improvement of migraine headache

      d) Treatment of epilepsy

      e) Normalization of leptin levels

      f) Prevention and treatment of cancer

      g) Relief of metabolic syndrome

      h) Improved memory and mental focus

      i) Physical endurance improvement

      j) Type 2 Diabetes reversals

      k) Sustainable weight loss and more.

      With the numerous fitness and health benefits that can be gotten from the vegan ketogenic diet and the several food options available in this book, the vegan ketogenic diet can be a precious instrument in reaching your desired health and fitness goals.

      RICE & PASTA RECIPES

      Cauliflower Mac & Cheese

      Preparation Time: 10 minutes

      Cook Time: 20 minutes

      Serves: 4-6 servings

      Ingredients

      ½ tsp kosher salt

      1 cup coconut cream

      1 large (cut into bite-size pieces) cauliflower head

      2 tsps vegan Dijon mustard

      2 oz. vegan cream cheese

      ¼ tsp freshly ground black pepper

      2 cups (divided) sharp vegan cheddar, shredded (reserve ½ cup for topping)

      1/3 teaspoon garlic powder

      Steps

      1. Heat up an oven to 375ºF.

      2. Add just enough water into a big pot over med-heat and bring to boiling.

      3. Add salt into the boiling water.

      4. Prepare a vegetable oil sprayed 8 by 8 baking dish.

      5. Add cauliflower into the boiling salted water and cook for about 5 minutes, until the cauliflower is tender and crisp.

      6. Drain the water and return cauliflower into the big pot for some minutes before transferring to the prepared baking dish and setting aside.

      7. Add coconut cream into a small saucepan and bring to simmering.

      8. Add mustard and vegan cream cheese into the saucepan and whisk until a smooth consistency is reached.

      9. Stir in garlic, pepper, salt, and 1 1/2 cups cheese into the saucepan mixture and whisk for 1-2 minutes, until the cheese is melted.

      10. Check for seasonings, adjust pepper and salt, as necessary.

      11. Remove saucepan from the heat and pour cheese mixture over the cauliflower.

      12. Stir until combined and top with the retained 1/2 cup cheese.

      13. Transfer into the preheated oven and bake for about 15 minutes, until bubbly and brown.

      14. Set aside to cool for 5 minutes before you serve.

      Colorful Veggie Noodles (Vegan Keto)

      Preparation Time: 15 minutes

      Cook Time: 20 minutes

      Serves: 6 servings

      Ingredients

      1 zucchini, medium (spiral sliced into thin ribbons)

      1 large carrot (spiral sliced into thin ribbons)

      1 summer squash, medium (spiral sliced into thin ribbons)

      4 ounce red onion (sliced very thinly with a mandolin)

      1 small rutabaga (spiral sliced into thin ribbons)

      3 large garlic cloves (sliced very thinly with a mandolin)

      6 ounces mixed (orange, red & yellow) bell peppers (sliced very thinly with a mandolin)

      Salt, as necessary

      4 tablespoons coconut oil

      Pepper, as necessary

      Steps

      1. Heat up an oven to 400ºF and grease baking sheet with coconut oil.

      2. Add very veggie into a bowl and stir until combined.

      3. Season with pepper and salt and toss until well combined.

      4. Spread the colorful noodles across the prepared baking sheet in a thin layer.

      5. Transfer baking sheet into the preheated oven and bake for 20 minutes.

      TIP: Toss once at the 10 minute mark.

      6. Serve and enjoy.

      Macaroni & Cheese (Vegan Keto)

      Preparation Time: 15 minutes

      Cook Time: 50 minutes

      Serves: 4 servings

      Ingredients

      1/2 cup creme fraiche

      2 tbsps yellow mustard

      1/2 cup homemade vegan half and half substitute

      1/2 tsp black pepper

      1/2 tsp sea salt

      1/2 cup onion, minced

      1 pound (cut into 1/4 x 1/4 x 1 pieces) Jicama

      3 cups Sharp Cheddar Cheese, shredded

      Steps

      1. Add yellow mustard, black pepper, sea salt, half and half, and the creme fraiche into a medium bowl.

      2. Stir to combine completely.

      3. Add jicama and onion into the bowl and stir to incorporate.

      4. Add the shredded vegan cheese into the bowl and stir until completely incorporated.

      5. Heat up oven to 350ºF and grease a small baking pan.

      6. Transfer mac and cheese into the prepared baking pan and into the preheated oven.

      7. Bake for 45-50 minutes and serve.

      Vegan Keto Zucchini Pasta

      Preparation Time: 10 minutes

      Cook Time: 10 minutes

      Serves: 4 servings

      Ingredients

      2 lbs. (about 4-5 large zucchini) zucchini, spiralized

      1 (sliced thin) large red onion

      1 (halved) pint cherry tomatoes

      1/4 cup olive oil

      4 minced garlic cloves

      Salt, as necessary

      1/2 cup fresh basil

      1/2 tsp red pepper, crushed (if desired)

      Pepper, as necessary

      Top With (If desired)

      Vegan parmesan, shredded

      Steps

      1. Add olive into a big pot over med-heat and warm.

      2. Add the garlic and onions into the warmed oil and cooked until fragrant, for 3 minutes.

      3. Add spiralized zucchini into the pot, and sprinkle pepper and salt.

      4. Place lid over the pot and cook for 2 minutes.

      TIP: Stir once at the 1 minute mark.

      5. Add the cherry tomatoes into the pot and cook for 3-4 minutes, stirring frequently.

      TIP: Check the noodles to see if it is well cooked, if it isn't cook for some minutes until it softens.

      6. Add the vegan Parmesan (if using), crushed red pepper (optional), and the fresh basil into the pot.

      7. Stir until well incorporated.

      8. Serve zucchini pasta into serving platters, garnished with fresh basil.

      9. Store leftovers in a well covered container and refrigerate for up to 2 days,

      10. Reheat and enjoy.

      Vegan Keto Creamy Curry Sauced Noodles

      Preparation Time: 10 minutes

      Cook Time: 5 minutes

      Serves: 4 servings

      Noodle Ingredients

      1 full pack (16g) Kanten Noodles

      ½ (coarsely chopped) cauliflower head

      2 (julienned) carrots

      Chopped handful fresh cilantro

      1 diced red bell pepper

      2 handfuls mixed greens

      Creamy Curry Sauce Ingredients

      ¼ cup tahini or avocado oil mayonnaise (vegan)

      ¼ cup water

      2 tbsps avocado oil

      2 tsps homemade or store-bought curry powder

      2 tbsps apple cider vinegar

      1 tsp sea salt

      1½ tsps coriander, ground

      1 tsp cumin, ground

      1 tsp turmeric, ground

      ¼ tsp ginger, ground

      ½ tsp black pepper, ground

      Steps

      1. Soak kanten noodle sheets in drinkable hot water.

      2. Set kanten noodle bowl aside for 5 about minutes, strain and let sit in a big bowl until cooled.

      3. Add cilantro, bell pepper, cauliflower and the carrots into the noodle bowl.

      4. Share mixed greens and noodle mixture into serving platter as the base of this recipe.

      5. Add the creamy curry sauce ingredients into a high speed electric blender.

      6. Process until a smooth consistency is reached.

      7. Pour blended sauce over the noodle and veggie mixture and toss until coated.

      8. Serve immediately or refrigerate in a well covered container for up to 3 days.

      9. Enjoy with tempeh or roasted chickpeas.

      Spaghetti Squash & Mushroom Sauce Cream (Vegan Keto)

      Preparation Time: 10 minutes

      Cook Time: 10 minutes

      Serves: 2-4 servings

      Ingredients

      2 medium (baked) spaghetti squash

      450g sliced, mushrooms (I used a combination of button, oyster & shiitake)

      2-3 tablespoon olive oil

      ½ cup raw cashew butter

      1 chopped, small onion

      1 tablespoon finely chopped fresh sage

      2 tablespoons vegan Dijon mustard

      ½ teaspoon Himalayan salt

      1 teaspoon finely chopped fresh thyme

      2 cups water

      ½ teaspoon black pepper

      100g baby spinach leaves

      Steps

      1. In a skillet over high heat, add the olive oil and melt.

      2. Add the mushrooms and saute mushrooms until golden brown.

      3. Reduce the heat to med-heat and add the onions into the mushroom and oil mixture.

      4. Saute the onions until tenderized and translucent, for 3-4 minutes.

      6. In the meantime, add pepper, salt, thyme, sage and Dijon mustard into a big mixing bowl.

      7. Whisk well until completely combined.

      8. Add water into mustard mixture, a little quantity per time.

      NOTE: Add 1/4 cup per time and stir to incorporate and combine; then repeat the process.

      9. Whisk mustard and water mixture until the sauce is creamy and smooth.

      10. Pour cream over the onions and mushrooms in the skillet.

      11. Reduce

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