Plant-Based Diet Cookbook For Dummies (häftad)
Häftad (Paperback / softback)
Antal sidor
2nd Edition
For Dummies
Wasserman, Marni
232 x 186 x 30 mm
658 g
Antal komponenter

Plant-Based Diet Cookbook For Dummies

Häftad,  Engelska, 2022-02-17
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Live longer, live healthier, and feel amazing with a plant-based diet A plant-based diet has been proved to be a healthy and balanced alternative to diets that include meat. Even more importantly, it can be absolutely delicious and fun! In Plant-Based Diet Cookbook For Dummies you'll get all the recipes you need to guide you through a durable lifestyle change that will boost your energy, lower inflammation, encourage a healthy weight, and reduce your risk of disease. With over 100 foolproof and engaging recipes, this life-changing book will help you: Get started from scratch with a plant-based diet that will save you money and time Discover new recipes and grocery shopping techniques that keep your fridge stocked with healthy, delicious food Learn how to navigate restaurants and social gatherings while maintaining your new lifestyle So, if you've been wondering if it's time to make a change to your diet and lifestyle, why not give the plant-based diet a try?
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Jenn Sebestyen is the mastermind behind the popular blog She is author of The Meatless Monday Family Cookbook and coauthor of The Meat-Free Kitchen. Jenns work has been featured in media outlets like Better Homes & Gardens and the Washington Post. She is a mom of three and lives with her family in Illinois.


Introduction 1 About This Book 2 Foolish Assumptions 3 Icons Used in This Book 3 Beyond the Book 4 Where to Go from Here 4 Part 1: Getting Started with A Plant-Based Diet 5 Chapter 1: What Is a Plant-Based Diet? 7 What Does Plant-Based Mean? 7 Getting to the Root of a Plant-Based Diet 9 Whats included 9 Whats off limits 12 Common Questions and Answers about a Plant-Based Diet 13 Can I get full eating only plants? 13 How will I get protein? 14 What about calcium? 14 How do I get iron? Wont I become anemic? 14 Does eating a plant-based diet help people lose weight? 15 A Quick Guide to Making a Plant-Based Diet Part of Your Everyday Life 15 Chapter 2: Seeing the Benefits of a Plant-Based Diet 17 Eating According to a Plant-Based Food Guide 17 Feeling Good with Food 19 Managing your weight 20 Having energy and vitality 20 Getting better sleep 20 Becoming a Wellness Warrior 21 Cancer 21 Diabetes 22 Gastrointestinal illnesses 23 Heart disease and high blood pressure 24 Osteoporosis 27 Other conditions that benefit from a plant-based diet 28 Chapter 3: The Macro and Micro Essentials of a Plant-Based Diet 31 Making the Most of Macronutrients 31 Pondering protein in the plant-based world 32 Considering carbo-riffic plants 34 Eating fatty plants: Gotta love em, gotta have em 42 Meeting the Micronutrients 47 Vitamins and the plants you can find them in 47 Minerals and the plants you can find them in 48 Chapter 4: Packing an Extra Punch with Power Foods 53 Enriching Your Diet with Super Nutrients 54 Celebrating Superfoods 54 What they are and what they do 55 Raw foods: The ultimate superfoods 57 Considering Sea Vegetables 58 What they are and what they do 58 How to use them 60 Favoring Phytonutrients 62 What they do 62 Where to find them 63 Biting into Bioflavonoids 63 What they are and what they do 63 Where to find them 64 Acknowledging Antioxidants 64 What they are and what they do 65 Where to find them 65 Part 2: Converting Your Kitchen 67 Chapter 5: Taking the Plunge into a Plant-Based Diet 69 Transitioning to a Plant-Based Diet 69 Going cold turkey 70 Going plant-based gradually 72 You Cant Do It Alone: Leaning on Others for Support 75 Surrounding yourself with others who support your lifestyle 75 Enlisting the help of a nutritionist, naturopath, or medical doctor 76 Overcoming Common Pitfalls 77 Having little or no experience in the kitchen 77 Feeling intimidated by new foods 78 Feeling like the odd man out 78 Fighting food fatigue and boredom 79 Chapter 6: Looking at Whats on Your Plate 81 Thinking about Your New Plate 81 Keeping it whole 82 Choosing organic over nonorganic 82 Dishing it up in the right proportions 82 Consuming calories that count 83 Maintaining proper hydration 85 Getting Organized 86 Meal planning 86 Making your plant-based grocery list 87 Exploring sample meal plans 88 Modifying Your Favorite Recipes to Be Plant-Based 92 Chapter 7: Overhauling Your Kitchen Contents 95 Cleaning Out Your Kitchen 95 Stocking Your Plant-Based Kitchen 97 Fresh produce 97 Refrigerated items 98 Frozen foods 98 Pantry staples 99 Finding Alternatives to Common Ingredients 100 Milk 100 Eggs 101 Meat 101 Cheese 101 Thickeners 102 Getting the Must-Have Equipment 102 Handy utensils 103 Helpful appliances 105 Chapter 8: Being a Savvy Shopper 107 Conquering the Grocery Store 107 Picking up produce 108 Dipping into the interior aisles 110 Seeing whats lurking in the freezer 110 Shopping Off the Beaten Path 111 Farmers markets 111 CSA programs 112 Health-food stores 112 Organic and GMO: Figuring Out What It All Means to a Plant-Based Diet 113 Knowing what organic means 114 Getting clear on GMOs 115 Part 3: Plant-Based Recipes for Success 117 Chapter 9: Brilliant Breakfasts 119 Wakey, Wakey, No Eggs