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    Healthy Vegan Cooking: A Beginner's Guide To Plant-Based Cooking
    Healthy Vegan Cooking: A Beginner's Guide To Plant-Based Cooking
    Healthy Vegan Cooking: A Beginner's Guide To Plant-Based Cooking
    Ebook197 pages1 hour

    Healthy Vegan Cooking: A Beginner's Guide To Plant-Based Cooking

    By Thomas Calabris

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    About this ebook

    Easy guide to cooking and eating a healthy vegan diet. Improve your health, feel great, and lose weight with 54 delicious recipes.

     

    Are you looking for an eating lifestyle that is not only good for you but is also good for animals and the environment? Have you considered improving your health and losing weight by eating good wholesome food? 

     

    In "Healthy Vegan Cooking" you will learn the secrets of being a vegan. You will also learn how being a vegan can have a positive impact on your health and the planet. While there has been a lot of research on the vegan diet, this book has condensed this scientific research and provides an easy to understand summary of the health benefits of this diet. 

     

    In this book, you'll learn:

    • What is Veganism?
    • What vegans do and don't eat.
    • Health benefits of a vegan diet
    • Vegan food substitutions for "normal" recipes
    • Plant-based sources of protein and calcium
    • 54 Vegan delicious recipes
    • Top Vegan Myths dispelled.
    •  

    As for cooking, wouldn't you like to know about specific vegan-friendly substitutions you can make for "normal" recipes? If you have a non-vegan cookbook, you may be asking how you can still use it on a vegan diet. This is covered in the book. The book includes substitutions for milk, butter, eggs, cheese, and more.


    Now, all of the research and health benefits are necessary to understand why you should go on a vegan diet. But some people just want to know if the food will taste good. It does taste good. This book has 54 delicious vegan recipes. The recipes are in a wide array of categories including, condiments, smoothies, breakfast, soups, salads, side dishes, snacks, main dishes, and last but most delicious, desserts.

     

    Here's a small sampling of the recipes you will find in the book:

    • Savory Salsa Verde
    • Banana Bread & Blueberry Smoothie
    • Almond Flour Pancakes
    • Creamy Wild Rice and Mushroom Soup
    • Mixed Berry Salad with Raspberry Vinaigrette
    • Mashed Cauliflower With Garlic and Chives
    • Spicy Black Bean Taco Wraps with Guacamole
    • Veggie Burgers
    • Chocolate Hazelnut Truffles
    • Chia Raspberry Pudding

    These and many other mouth-watering recipes are in the book. They are great for vegans, however, if you only want to have vegan dishes occasionally, you will still love these recipes.

     

    From the book:

    "Strictly speaking, veganism refers to a way of life that excludes the use of any animal products."

    "The vegan diet isn't just super easy to follow, it is also a great way to keep your body healthy while you stay full and happy."


    If you are looking for a healthy eating lifestyle that will improve your health and have a positive impact on animals and the environment, then this book is for you.
     

    LanguageEnglish
    PublisherInner Vitality Systems LLC
    Release dateApr 27, 2020
    ISBN9781393752325
    Healthy Vegan Cooking: A Beginner's Guide To Plant-Based Cooking

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      Book preview

      Healthy Vegan Cooking - Thomas Calabris

      HEALTHY

      VEGAN COOKING

      A Beginner's Guide To Plant-Based Cooking

      54 Delicious Vegan Recipes

      Thomas Calabris

      Check out our website at:

      www.SimpleVeganDiet.com

      Healthy Vegan Cooking

      Publisher:  Inner Vitality Systems, LLC.

      Website:  https://www.SimpleVeganDiet.com

      Copyright © 2020 by Thomas Calabris

      All rights reserved. No part of this publication may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without prior written permission from the publisher. All rights reserved, including the right of reproduction in whole or in part in any form. Inquiries should be addressed to the publisher.

      Disclaimer

      The Information presented in this publication is intended as an educational resource and is not intended as a substitute for proper medical advice. All readers are encouraged to seek proper professional and medical advice when needed.

      The author and publisher of this material are not responsible in any manner whatsoever for any action or injury which may occur by reading or following the instruction in this document. The author cannot be held responsible for any personal or commercial damage caused by misinterpretation or improper use of the information.

      No patent liability is assumed concerning the use of the information contained herein. Although every precaution has been taken in the preparation of this book, the publisher and author assume no responsibility for errors or omissions.

      Table of Contents

      Section 1 - Vegan Cooking

      Chapter 1 - Introduction

      Chapter 2 - Veganism

      Dietary Vegans

      Ethical Vegans

      Environmental vegans

      History of Veganism

      Veganism and Health

      Chapter 3 - Vegan Diet

      What to Eat

      What NOT to Eat

      Lifestyle Factors

      Sleep

      Hydration

      Exercise

      Calories

      Common Myths About A Vegan Diet

      Myth #1: You Don't Get Adequate Protein On A Vegan Diet

      Myth #2: Vegan Diets Are Too Expensive

      Myth #3: You Can’t Get Enough Calcium On A Vegan Diet

      Myth #4: You Need to Eat Meat to Be Healthy

      Myth #5: You’ll Be Hungry a Lot

      Chapter 4 - Health Benefits of a Vegan Diet

      Good For The Environment

      Kind Regards for Animals

      Improve Your Health

      Weight Loss

      Improve Digestive Health

      Enzymes and Antioxidants

      Prevention of Syndrome X

      Helps with Osteoporosis and Arthritis

      Chapter 5 - Top Five Types Of The Vegan Diet

      Dietary Veganism

      Whole-food Veganism

      Junk Food Veganism

      Raw Food Veganism

      Low-fat, Raw-food Veganism

      Weight Loss and Veganism

      Chapter 6 - Vegan Cooking Ingredients

      Vegan Based Substitutions for Normal Recipes

      Milk Substitutions

      Buttermilk Substitutions

      Butter Substitutions

      Egg Substitutions

      Cheese Substitutions

      Sour Cream Substitutions

      Essential Ingredients for Vegan Cooking

      Vegetables

      Fruit

      Grains

      Gluten-free

      Nuts and Seeds

      Legumes

      Animal Based Ingredients to Avoid

      Other Helpful Food Tips

      Chapter 7 - Cooking Basics

      Home Kitchen Setup

      Basic Cooking Terms

      Abbreviations

      Conversions

      Section 2 - Vegan Recipes

      Chapter 8 - Condiments

      Vegetable Gravy

      Savory Salsa Verde

      Pickled Jalapeño Peppers With Red Onion

      Caramelized Onions

      Spicy Mango Salsa

      Chapter 9 - Smoothies

      Mango Breakfast Smoothie

      Banana Bread and Blueberry Smoothie

      Blueberry Smoothie

      Spring Time Smoothie

      Maca Almond Smoothie

      Minty Avocado and Spinach Smoothie

      Pumpkin and Avocado Smoothie

      Chapter 10 - Breakfast

      Almond Flour Pancakes

      Slow Cooker Apple-Cinnamon Oats

      Instant Pot Steel-Cut Oats With Berries

      Vegan Chickpea Omelet

      Chapter 11 - Soups and Stock

      Creamy Wild Rice and Mushroom Soup

      Chilled Cucumber Avocado Soup with Fresh Dill

      Creamy Broccoli Soup

      Garlic Castilian Soup

      Roasted Yellow Tomato Soup

      Roasted Tomatoes and Fennel Soup

      Spicy Sweet Corn Chowder

      Homemade Vegetable Stock

      Chapter 12 - Salads

      Mixed Berry Salad with Raspberry Vinaigrette

      Garden Salad In a Mason Jar with Balsamic Dressing

      Roasted Beets, Citrus, And Fennel Salad

      Mexican Chopped Salad with Avocado Dressing

      Grilled Corn And Cherry Tomato Salad

      Chapter 13 - Side Dishes And Snacks

      Mashed Cauliflower With Garlic and Chives

      Curried Cauliflower Mash

      Savory Butternut Squash Noodles

      Mediterranean Roasted Vegetables

      Roasted Rosemary Potatoes

      Tuscan White Beans with Sage

      Crispy Kale Chips

      Spicy Sweet Potato Wedges with Savory Coconut Yogurt Dip

      Chapter 14 - Main Dishes

      Spicy Peanut Rice Noodles With Broccoli & Bell Peppers

      Sweet Potato Buddha Bowl with Sriracha Hummus

      Spicy Black Bean Taco Wraps with Guacamole

      Veggie Burgers

      Herb Roasted Veggies

      Vegan Chili

      Vegan Pita Pizzas

      Chapter 15 - Desserts

      Instant Pot Blueberry Maple Compote

      Chocolate Hazelnut Truffles

      Blueberry & Cashew Cheesecake

      Blueberry & Pecan Crumble

      Cinnamon & Pumpkin Fudge

      Coconut Maple Fudge

      Coconut & Peanut Butter Balls

      Chia Raspberry Pudding

      Pumpkin and Peanut Butter Pudding

      Strawberry Banana Granola Parfaits

      From The Author

      References

      About The Author

      Books By The Author

      Section 1 – Vegan Cooking

      The love for all living creatures is the most notable attribute of man.

      - Charles Darwin

      The greatness of a nation and it's moral progress can be judged by the way its animals are treated.

      - Mahatma Gandhi

      Nothing will benefit human health and increase changes for survival of life on Earth as much as the evolution to a vegetarian diet.

      - Albert Einstein

      I have no doubt that it is a part of the destiny of the human race, in its gradual improvement, to leave off eating animals, as surely as the savage tribes have left off eating each other when they came in contact with the more civilized.

      - Henry David Thoreau

      My body will not be a tomb for other creatures.

      - Leonardo da Vinci

      Chapter 1 – Introduction

      There has been much talk about vegan diets in the last few years. If you have been wondering exactly what a vegan diet is and how to begin, then this book is for you. In this book, we will explore what veganism means and of course, how to begin a vegan diet.

      Veganism refers to a way of life that excludes the use of any animal products; this means eating a vegan diet and avoiding products with animal parts, like leather and furs. However, there are different types of vegans, and not all are so strict. Some will eat a vegan diet, but still use animal products in non-dietary products. We will cover more of this later.

      Veganism is a term that includes diet, ethical treatment of animals, and environmental concerns.

      So why do people decide to become a vegan? Some people do it for health considerations such as to lose weight or to deal with chronic health conditions. Some people become vegan because they love animals and don't want to see them harmed. Some decide that it is not only better for themselves, but it is also cleaner and better for the environment.

      A vegan diet is a healthy, plant-based diet. It excludes all animal products and derivatives. It also means eating less processed foods and processed fats. On a vegan diet, you will eat more vegetables, legumes, nuts, fruits, grains, and seeds, which has tremendous benefits. Many studies indicate that the vegan diet contains more fiber, antioxidants, and other beneficial plant compounds. [1]

      A vegan diet is often richer in magnesium, folate, vitamin A, C, and E as well as potassium. However, proper

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