Plant-Based Diet for Beginners

Table of contents :
Introduction
A Plant-Based Diet
Benefits of the Plant-Based Diet
What to Eat and to be Avoid
Plant-Based Diet Recipes
Granola and Muesli
Garlic and Oil Green
Zucchini Noodles with Portobello Bolognese
Oatmeal Breakfast Cookies
Lamb Stew
Basic Oat Meal
Grilled Artichokes
Peanut Butter and Jam Porridge
Almond Pancakes
Chocolate Quinoa Breakfast Bowl
Baked Peppers
French Dip Sandwiches
Cabbage Steaks
Grilled Portobello Mushrooms
Fried Chicken with Seitan
Chopped Raw Vegetables
Thai Noodles
Grilled Eggplant Steaks
Red Curry Fried rice
Buffalo Roasted Cauliflower
Smoky Carrot Hotdogs
Fresh Spring Rolls
Cinnamon Pecan Granola
Banana Pancakes
Breakfast Cookies
Brown Rice Congee
Avocado SandwichesSeasoned Mushrooms
Vegan Pizza
Green Coffee Shake
Spicy Tofu Scramble
Unit Conversion Table

Citation preview

Plant Based Diet For Beginners

Easy, Delicious and Healthy Diet Recipes for Weight Loss and Lifelong Health Christopher A. Chefman

Copyright © 2020 by Christopher A. Chefman

All right reserved. No portion of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means – electronic, mechanical, recording or otherwise – except for brief quotation in printed reviews without the prior written permission of the publisher or the author.

CONTENTS Introduction A Plant-Based Diet Benefits of the Plant-Based Diet What to Eat and to be Avoid Plant-Based Diet Recipes Granola and Muesli Garlic and Oil Green Zucchini Noodles with Portobello Bolognese Oatmeal Breakfast Cookies Lamb Stew Basic Oat Meal Grilled Artichokes Peanut Butter and Jam Porridge Almond Pancakes Chocolate Quinoa Breakfast Bowl Baked Peppers French Dip Sandwiches Cabbage Steaks Grilled Portobello Mushrooms Fried Chicken with Seitan Chopped Raw Vegetables Thai Noodles Grilled Eggplant Steaks Red Curry Fried rice Buffalo Roasted Cauliflower Smoky Carrot Hotdogs Fresh Spring Rolls Cinnamon Pecan Granola Banana Pancakes Breakfast Cookies Brown Rice Congee Avocado Sandwiches

Seasoned Mushrooms Vegan Pizza Green Coffee Shake Spicy Tofu Scramble Unit Conversion Table

Introduction Most of us have attempted to lose weight but you finally quit in defeat because you felt deprived, exhausted, and downright grumpy, women more likely than men to diet. Some people increase their work out activities, while others hire personal trainers and nutritionists and still others merely reduce the number of carbs, fat, or calories in their diet. No matter what people are doing, many are trying to lose weight. Some overweight people have a metabolic problem, one that makes them hungry all the time. The normal feedback mechanisms that tell you that you are full no longer work. This metabolic problem will not only stop you losing weight, it will also lead to serious health problems such as high blood pressure, heart disease and diabetes. Unless you do something about it this is a problem that will get worse over time. Why is losing weight so hard? There are many different ways to lose weight; changing eating habits may seem like a radical and difficult chore. This book will provide you by offering a chance to be guided for healthy lifestyle with A Plant-Based Diet, which is one of the most powerful methods you can take to improve your health, boost energy levels, prevent chronic diseases and advantages of this type of food choice. If you are thinking that moving to A PlantBased diet sounds like a great idea, you are in the right way. Enjoy reading and happy cooking Thank you for purchasing this book.

A Plant-Based Diet

In the Early 21st century, it was estimated that four billion people live primarily on a plant-based diet, some because of limits caused by shortages of cropland, freshwater, and energy resources. In Europe, consumption of plant-based meat substitutes was 40% of the world market in 2019, with sales forecast to grow by 60% through 2025 due mainly to concerns for health, food security, and animal welfare. In the United States during 2019, the retail market for plant-based foods was growing at eight times the rate of the general retail food market. A plant-based diet is a diet consisting mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits, and with few or no animal products. A plant based-diet is not necessarily vegetarian. The use of the phrase plant-based has changed over time, and examples can be found of the phrase "plant-based diet" being used to refer to vegan diets, which contain no food from animal sources, to vegetarian diets which may include dairy or eggs but no meat, and to diets with varying amounts of animal-based foods, such as semivegetarian diets which contain small amounts of meat. The Academy of Nutrition and Dietetics issued a position statement proposing that well-planned plant diets support health and are appropriate throughout life, including pregnancylactation, childhood, adulthood, and for athletes.

Benefits of the Plant-Based Diet Going plant based is not so much a diet as it is a general approach to eating. There’s no need to count calories or stress about meeting certain macronutrient goals each day. In essence, it’s simply about eating more plant-based foods. A plant-based diet is often touted as the healthiest approach to eating, and its benefits extend way beyond weight loss. In this chapter, we will be focusing on the benefits of the plant based diet. I’m sure you’ll stick with this diet when you are through with this chapter. Let’s check out some of the benefits of going plantbased. Weight Loss: This is the main focus on this diet and it will surely help with it if that’s what you are looking for. Science and research have been able to prove that plant based diet aids weight reduction and weight management. People who eat plant based meals have lesser fat stored around their abdominal area. There have been studies that have proven that those who stick with plant based diet have need for lesser medication. Plant based foods are high in nutrition and vitamins because of the kinds of foods it focuses on. You get more nutrients, minerals and vitamins from whole plant diet than you get in rice or any other food that is high in calories. Most of the foods that can help you achieve your desired weight are rich in fiber and other nutrients are plant based. The emphasis is on fiber here because it keeps you satiated for longer periods. When you take foods that are high in fiber you have lesser cravings and this helps your weight loss or puts your weight management in check. Help You Live Longer: If you are following a plant-based diet for a long term. All of the other potential benefits listed here roll into one major one: living longer. The Journal of the American Heart Association study found that a plant-based diet lowers the risk of all

causes of mortality by 25 percent. And beyond that, the protective levels increase if you stick with healthy plant-based foods. A study published in April 2018 in The Journal of Nutrition found that eating healthy plant foods versus unhealthy ones extends that protection layer by another 5 percent. To determine healthy plant foods, researchers assigned various non-animal products a score between 1 and 17. Less-healthy foods like soda, cake, and white bread though meat free, received a low score; meanwhile, healthier plant foods like whole grains, veggies, and fruit received a higher score. Reduce Inflammation: Whole plant foods are naturally rich in antiinflammatory compounds like fiber, water, and antioxidants and naturally devoid of all the inflammatory compounds listed to the left. The top anti-inflammatory foods are high-carotenoid yellow, red, orange, and dark green leafy vegetables, like spinach, kale, and collards, nuts rich in monounsaturated fats like almonds and walnuts, omega-3-rich flax or chia seeds, fruits like anthocyanin-rich strawberries, blueberries, tart cherries, and bromelain-rich pineapple, turmeric (for its curcumin content), and ginger (for its gingerol compounds). Decrease Your Risk of Cancer: American Institute for Cancer Research says the best way to source cancer-protective nutrients, including fiber, vitamins, minerals, and phyto-chemicals, is to eat a diet rich in vegetables, fruit, grains, beans, nuts, seeds, and some animal foods. And the same goes for cancer survivors. A review published in 2011 in Cancer Management and Research notes the protective benefits are there, though they’re moderate (lowering the risk for certain cancers by about 10 percent) and are likely due to the nutrients present in plant foods and because eating this way promotes a healthy weight. Improve Your Cholesterol Level: Cholesterol is a wax-like material that is produced by the liver. It helps the body to grow the cell membranes and it also aids hormone production. The sugars, processed foods are high in saturated fats, Trans fat, bad cholesterol

(LDL). Most of these materials are found in meat, eggs and dairy products. These increase the risk of heart attack but plants are very low in saturated fat and free from cholesterol. They are free from cholesterol and high in soluble fiber which slows down the process of the absorption of cholesterol which in turn drops the amount of cholesterol secreted by the liver. Foods such as beans, oats, vegetables, barley and fruits are foods that increase HDL and drop LDL. Lower Blood Pressure: High blood pressure, or hypertension, can increase the risk for health issues, including heart, stroke, and type 2 diabetes, according to the Physicians Committee for Responsible Medicine. Plant-based foods tend to have a higher amount of potassium whose benefits, notably include: reducing blood pressure and alleviating stress and anxiety. Some foods rich in potassium include legumes, nuts, seeds, whole grains, and fruits. Meat, on the other hand, contains very little to no potassium. Improve Digestion: Plant based diet improves digestion due to its fiber content. Plants are full of fiber and fiber is paramount to good digestion because fiber doesn’t get broken down by our digestive enzymes so it has to go through the gastrointestinal tract without absorption. There are different types of fiber. Soluble fiber (it is called soluble fiber because it dissolves when it is in water) is a healthy fiber which slows the digestion process and aids nutrient absorption from foods. It also helps the gut microbes as the bacteria in the gut can munch on it. This is what is found in foods like vegetables, peas, beans, fruits and psyllium seed based fiber supplements. Insoluble fiber (as the name suggests) doesn’t dissolve in water. This however isn’t bad because it aids transportation within the body. This means that it allows substances within the gastrointestinal tract. This kind of fiber is found in veggies, fruits and whole grains. Plant based foods also contains folate, vitamins A, C, E, K and minerals such as manganese, phosphorus, potassium, minerals and magnesium that aid proper digestion in the body.

Minimize Your Risk of Stroke: Your risk for stroke increases if you have high blood pressure, are overweight, have diabetes or heart disease, have high cholesterol, or smoke, drink, or use drugs. As noted above, most of those risk factors can be wiped out by following a plant-based diet and making healthy lifestyle choices. After all, half of strokes are preventable. One simple way to reduce your risk is by increasing your intake of fruits and vegetables. The highest consumers of fruits and veggies had a 21 percent lower risk of stroke than those who consumed the least.

What to Eat and to be Avoid What to Eat Vegetables including kale, spinach, Swiss chard, collard greens, potatoes, asparagus, bell peppers, and broccoli Fruits, such as, avocado, strawberries, Blueberries, watermelon, apples, grapes, bananas, grapefruit, and oranges Whole grains, such as, quinoa, farro, brown rice, wholewheat bread, and whole-wheat pasta Nuts, such as, walnuts, almonds, macadamia-nuts, and cashews all count Seeds, such as, flaxseed, chia seeds, and hemp seeds Beans Lentils Coffee Tea including green, lavender, chamomile, or ginger What to Limit or Avoid Eating Dairy including milk and cheese Meat and poultry like chicken, beef, and pork Processed animal meats, such as, sausages and hot dogs

All animal products including eggs, dairy, and meat if you’re following a vegan diet Refined grains, such as, “white” foods, like white pasta, rice, and bread Sweets including cookies, brownies, and cake Sweetened beverages, such as, soda, and fruit juice Potatoes and french fries Honey

Plant-Based Diet Recipes Granola and Muesli Ingredients: 1 cup of dried fruit: apricots or dates, raisins, blueberries, dates, apples and cranberries 5 cups oats Brown rice syrup: if you don’t have brown rice syrup, you can use ¾ cup of molasses ½ teaspoon salt 1 tablespoon cinnamon (ground) Directions: Put a saucepan on low to medium heat and toast the oats on it. Keep stirring it to keep it from burning. Do this for about 4 to 5 minutes until it is toasted lightly before you pour it into a larger bowl. Pick up the same saucepan, pour the molasses into it and boil it over low to medium heat. Cook it for about 1 minute before adding the cinnamon, oats and salt to it. Mix it properly and then pour your cooked cereal on a non-stick baking sheet. Leave it open so it can cool off. When the cereal is at room temperature, pour it into a bigger bowl and then pour the dried fruits and stir. You can put it in an airtight container and store it in a refrigerator for about 2 weeks. Garlic and Oil Green Ingredients: 14 ounces of green beans 1 tablespoon of extra virgin olive oil 2 cloves of garlic A pinch of salt

Directions: Clean the beans by checking the ends and removing the filaments. Wash them thoroughly under running water. Cook them for 18 minutes in steam, or boil them for 15 minutes in salted water, with an uncovered pot. Remove them and dress them in a serving dish with olive oil, salt and peeled and sliced garlic cloves. Zucchini Noodles with Portobello Bolognese Ingredients: 4 medium zucchini 3 tablespoons extra virgin olive oil, divided 6 Portobello mushroom caps, stems, and gills removed and finely chopped ½ cup of minced carrot ½ cup of minced celery ½ cup of minced yellow onion 3 large garlic cloves, minced Kosher salt Fresh ground pepper 1 tablespoon of tomato paste 28-ounce can crushed tomatoes 2 teaspoons of dried oregano ¼ teaspoon of crushed red pepper (optional) ½ cup fresh basil leaves, finely chopped (plus extra for serving) Directions: Sauté garlic, mushrooms, celery, and carrots in olive oil in a pan. Season with salt and pepper as desired. Continue cooking until vegetables are soft. Stir in some tomato paste and cook for a couple of minutes before adding crushed tomatoes, oregano, red pepper, and basil.

Let it simmer for 10 to 15 minutes until the sauce thickens. As the sauce simmers, use an appropriate blade to make spiral zucchini. Sauté the zucchini noodles in a separate saucepan for a couple of minutes and season as desired. Top with a generous amount of Bolognese and garnish with freshly chopped basil and serve immediately. Oatmeal Breakfast Cookies Ingredients: 1 tablespoon ground flaxseed 2 tablespoons almond butter or sunflower seed butter 2 tablespoons maple syrup 1 banana, mashed 1 teaspoon ground cinnamon ½ cup rolled oats ¼ cup raisins, or dark chocolate chips A pinch sea salt ¼ teaspoon ground nutmeg (optional) Directions: Preheat the oven to 350 degrees F. Line a large baking sheet with parchment paper. Mix the ground flax with just enough water to cover it in a small dish, and leave it to sit. In a large bowl, mix together the almond butter and maple syrup until creamy, then add the banana. Add the flax-water mixture. Sift the cinnamon, nutmeg, and salt into a separate medium bowl, and then stir into the wet mixture. Add the oats and raisins, and fold in. Form 3 to 4 tablespoons batter into a ball and press lightly to flatten onto the baking sheet. Repeat, spacing the cookies 2 to 3 inches apart. Bake for 12 minutes, or until golden brown.

Store the cookies in an airtight container in the fridge, or freeze them for later. Lamb Stew Ingredients: ½ cup textured vegetable protein (TVP) chunks or soy chunks Salt to taste Pepper to taste 3 cloves garlic, minced 2 stalks celery, chopped 2 potatoes, chopped into chunks 2-3 cups vegetable stock ½ tablespoon minced, fresh rosemary 2 tablespoons all-purpose flour or whole wheat flour or rice flour 1 medium onion, chopped 1 cup button mushrooms or cremini mushrooms, halved or quartered depending on the size 1 medium carrot, cut into thin, round slices ¼ bottle beer or ¼ cup wine ½ tablespoon minced, fresh thyme 1 tablespoon vegetable oil Directions: Heat some water. Add TVP and let it soak for 30-40 minutes. Drain and set aside for 5-7 minutes. Add flour, salt, and pepper into a bowl and stir. Roll the TVP chunks in flour. Shake the chunks to drop off extra flour. Place a Dutch oven over medium heat. Add 2 teaspoons oil and heat. Add TVP and stir. Spread it evenly on the bottom of the pot. Cook until brown all over. Remove with a slotted spoon and place on layers of paper towels.

Add ½ teaspoon oil into the Dutch oven and heat. Add garlic, salt, pepper, and onion and sauté until onions are pink. Add vegetables and herbs and mix well. Add the flour mixture (that has remained after dredging the TVP) and sauté for 1-2 minutes. Stir in the TVP, beer, and stock. Stir constantly until it begins to boil. Lower the heat and cover with a lid. Cook until tender. Stir occasionally. Add more water or stock if you like to dilute the stew. Season with salt and pepper. Ladles into bowls and serve.

Basic Oat Meal Ingredients: ½ cup of rolled oats Any plant based milk A pinch of salt for taste Water (optional) Directions: Pour all the ingredients: oats, (water), salt, plant based milk into a small saucepan and let it simmer. Turn down the heat from medium to low and let it cook until the oats become creamy which should take about 5 minutes. Serve Grilled Artichokes Ingredients: 1 lemon 4 artichokes Extra virgin olive oil 4 sprigs of parsley 1 clove of garlic Salt and freshly ground black pepper Directions: Prepare water acidulated with lemon by squeezing the juice well. Keep the peeled juices to rub the cut parts of the artichokes as they prepare to prevent them from turning black. Wash the artichokes, remove the outermost hard leaves, and shorten the stem leaving a maximum of 3-4 centimeters. Cut off the tips. Cut the artichokes in half, remove the hay.

Put the artichokes as they are ready in the acidulated water. Blanch the artichokes for 4 minutes in boiling salted water in which you have squeezed a little bit of lemon. Drain thoroughly. Heat the cast iron plate on the stove, grease it with a little olive oil and dry it well with kitchen paper. Cook the artichokes for 8 minutes on the open side and for about 8 minutes on the side of the leaves, turning them every 5 minutes. Meanwhile wash the parsley, select the leaves and chop it finely with the crescent on a cutting board with the garlic. When the artichokes are cooked, remove the outer leaves if they are scorched, brush with extra virgin olive oil and salt. Decorate the heart of the artichoke with a teaspoon of chopped garlic and parsley and add some freshly ground pepper.

Peanut Butter and Jam Porridge Ingredients: Peanut butter granola ½ cup of rolled oats or cereals/nuts/seeds in your pantry 1 tablespoon peanut butter 1 teaspoon of rice malt syrup

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Raspberry chia jam ¼ cup raspberries 1 tablespoon chia seeds Porridge ⅔ Cup of rolled oats 1½ cup of coconut milk 2 tablespoon of peanut butter (optional) 1 banana, mashed (optional) Other toppings 2 tablespoon of peanut butter Whatever you desire! (Such as cacao nibs, coconut syrup, coconut and frozen berries) Directions: Preheat oven to 360 degrees F. Combine granola ingredients in a baking sheet and bake for about 10 minutes (or until golden brown) Mash raspberries and mix in chia seeds then set it aside. Combine all porridge ingredients in a saucepan and bring to boil. Stir occasionally to maintain its smoothness. Separate the porridge into 2 bowls and add granola, chia seeds, and peanut butter as desired. Almond Pancakes Ingredients:

1 egg 1 scoop of Plant-based Vanilla 2 tablespoons water 1 tablespoon almond meal Directions: Take a mixing bowl and stir all the ingredients well to form batter Put a pan on fire then pour some batter on the pan to cook for 2 minutes on both sides. Repeat the process with the remaining batter. Serve the pancakes warm with mixed berries. Chocolate Quinoa Breakfast Bowl Ingredients: 1 cup quinoa 1 teaspoon ground cinnamon 1 cup non-dairy milk 1 cup water 1 large banana 2 to 3 tablespoons unsweetened cocoa powder, or carob 1 to 2 tablespoons almond butter, or other nut or seed butter 1 tablespoon ground flaxseed, or chia or hemp seeds 2 tablespoons walnuts ¼ cup raspberries Directions: Put the quinoa, cinnamon, milk, and water in a medium pot. Bring to a boil over high heat, then turn down low and simmer, covered, for 25 to 30 minutes. While the quinoa is simmering, purée or mash the banana in a medium bowl and stir in the cocoa powder, almond butter, and flaxseed. To serve, spoon 1 cup cooked quinoa into a bowl, top with half the pudding and half the walnuts and raspberries.

Baked Peppers Ingredients: 1 yellow pepper 1 red pepper 4 sprigs of parsley 2 cloves of garlic 1 tablespoon of extra virgin olive oil Directions: Turn on the oven grill and place the grill about twenty centimeters from the heating elements. If you need to set a temperature for the grill, keep it between 390 and 480 degrees F. Wash the peppers under running fresh water and place them in a baking sheet covered with a sheet of baking paper, then put them in the oven. Brown them on all sides until they are browned: they must have some black area. Remove them and place them in a covered container. A bowl with a plate on top or a saucepan with a lid is fine. The important thing is that they stay indoors for at least 5 minutes. In this way, the skin detaches from the pulp and peels better. Clean them one by one. Open them and store the liquid they contain by placing it in a bowl with a sieve on top, in order to retain any seeds. Remove seeds and filaments from the inside, then cut them into fillets or squares according to personal taste. Select the parsley leaves, wash them, dab them with kitchen paper and chop them finely, use the crescent on a cutting board. Peel the garlic and slice it. If you like the aroma, you can chop or squeeze it. Season the peppers in a bowl using their liquid, oil, salt, parsley, and garlic.

French Dip Sandwiches Ingredients: 4 tablespoons olive oil, divided 4 cloves garlic, minced 2 cups vegetable broth 2 tablespoons vegan Worcestershire sauce ½ teaspoon liquid smoke, optional but recommended 2 medium onions, sliced into half rings 40 ounces Portobello mushroom caps, cleaned, sliced into thin strips 2 tablespoons soy sauce 1 teaspoon dried thyme Freshly ground pepper to taste To serve: Horseradish mustard, to serve 4 sandwich rolls (6 inches each) or baguette sections, sliced open

Directions: Place a large skillet over medium-low heat. Add 2 tablespoons oil. Tilt the skillet to spread the oil. Stir in the onions and stir until the onions are well coated with the oil. Cook until the onions turn golden brown. Stir occasionally. Add garlic and sauté for a couple of minutes, until aromatic. Remove the onions with a slotted spoon and place over layers of paper towels. Add 2 tablespoons oil into the skillet. Increase the heat to medium heat. Add mushrooms. Do not stir for a while. Cook until the underside is light brown. Flip sides and cook the other side. Add the onions back into the skillet. Pour broth and stir. Add soy sauce, Worcestershire sauce, pepper, thyme, and liquid smoke and mix until well combined. Simmer for a few minutes until the liquid in the skillet reduces to half its original quantity. Spread horseradish in the inside of the rolls for serving. Remove the mushrooms with a slotted spoon and place over the rolls. Pour the liquid remaining in the pan into a bowl, which is to be served as a dipping sauce. Serve the sandwiches with dipping sauce. Cabbage Steaks Ingredients: small head cabbage 1 teaspoon butter, butter 1 teaspoon paprika 1 teaspoon olive oil

Directions: Halve the cabbage. In a bowl, mix together the melted butter, paprika, and olive oil. Massage into the cabbage slices, making sure to coat it well. Season as desired with salt and pepper or any other seasonings of your choosing. Pre-heat the fryer at 400 degrees F and set the rack inside. Put the cabbage in the fryer and cook for three minutes. Flip it and cook on the other side for another two minutes and serve. Grilled Portobello Mushrooms Ingredients: 1 pound spinach (fresh leaves) 1 batch of grilled Portobello mushrooms ½ teaspoon cayenne pepper ¼ cup of low sodium vegetable broth or vegetable stock ½ teaspoon of freshly ground black pepper 2 cups cauliflower florets which should be ½ a medium head 2 tablespoons lemon juice of freshly squeezed Directions: Pour the vegetable stock, cauliflower, cayenne pepper and lemon juice into a medium saucepan on high heat. Let it simmer for a few minutes. Reduce the heat to medium and let the cauliflower boil for 7 to 10 minutes so it can become tender. Puree the mixture with a blender or food processor. When it becomes smooth and creamy, pour the cauliflower hollandaise to the pan so it gets warm. Pour ¼ quarter cup of water in a large pot on low to medium heat. Add the spinach to the pot, cover it and let

it simmer until the spinach becomes flaccid. Pour it into a strainer, drain it, and season it with pepper and salt. You can serve it with mushrooms and enjoy it while it is hot. Fried Chicken with Seitan Ingredients: 2 teaspoons salt or seasoned salt 2 teaspoons garlic powder Cayenne pepper to taste ½ cup nutritional yeast 4 tablespoons baking powder 2 pounds seitan or any other vegetarian mock chicken, cut into 2-inch squares 2 teaspoons onion powder 2 teaspoons pepper 3 cups flour or whole wheat flour ½ cup mustard 1 cup of water Vegetable oil to fry, as required. Directions: Add salt, garlic powder, onion powder, flour, cayenne pepper, pepper, and nutritional yeast into a bowl and mix well. Add mustard and water into another bowl and stir until well combined. Stir in 2/3 cup of the flour mixture and mix until well incorporated. Stir in baking powder into the bowl of the flour mixture. First, dip seitan pieces in the mustard mixture. Next dredge in the flour mixture and place on a plate. Place a skillet over medium heat. Pour enough oil to cover about 1-½ inches from the bottom of the pan. When the oil is well heated but not smoking, add a few pieces of seitan and fry until golden brown. Remove with

a slotted spoon and place on a plate lined with paper towels. Cook the remaining seitan pieces in batches. Serve with a dip of your choice. Chopped Raw Vegetables Ingredients: 2 carrots 2 ribs of celery 1 fennel 1 tablespoon of extra virgin olive oil 1 teaspoon of apple vinegar Salt Directions: Wash the carrots; peel them to remove the outer layer, cut off the ends. Wash the ribs of celery, remove the filaments by pulling them from the base to the top using a knife. Wash the fennel and slice it about one centimeter thick. Reduce all the diced vegetables. Mix the oil and vinegar in a small bowl until an emulsion is obtained. Put the vegetables in a bowl, the emulsion, a pinch of salt and mix then serve. Thai Noodles Ingredients: 8 ounces brown rice noodles or other whole-grain noodles 3 tablespoons of low-sodium soy sauce, or to taste 2 tablespoons of brown rice syrup or maple syrup 2 tablespoons of fresh lime juice (from 1 to 2 limes) 4 garlic cloves, minced 3 cups of frozen Asian-style vegetables

1 cup of mung bean sprouts 2 green onions, white and light green parts chopped 3 tablespoons of chopped, roasted, unsalted peanuts ¼ cup of chopped fresh cilantro 1 lime, cut into wedges Directions: Combine soy sauce, garlic, brown rice syrup, lime juice and cup water and bring to a boil. Stir in the veggies and cook for about 5 minutes or until crisp-tender. Add the cooked noodles and mung bean sprouts and toss to coat then let it cook for a couple more minutes. Garnish with cilantro, green onions, lime wedges and chopped peanuts. Grilled Eggplant Steaks Ingredients: 1 large eggplant to be cut into sliced pieces Juice from 1 lemon 3 tablespoons balsamic vinegar 2 tablespoons soy sauce: Black pepper for taste Directions: Get the grill going Mix the soy sauce, balsamic vinegar, pepper and lemon juice in a dish Use the marinade to smear the sides of the eggplant Put the eggplant on the hot grill and cook it for about 5 minutes. Continuously marinade it and brush each side with the marinades Set it down to cool and enjoy it afterwards.

Red Curry Fried rice Ingredients: 2 cups cooked brown rice ½ of a medium sized yellow onion to be cut into thin strips of half an inch 4 teaspoons Thai red curry paste 2 carrots medium sized, to be peeled and cut into matchsticks 2 leeks large sizes to be rinsed and sliced into thin pieces Salt and freshly grounded pepper for taste 2 cups shiitake mushrooms and it is to be trimmed and sliced to thin pieces ¼ cup slivered almonds, to be toasted (optional) Directions: Place a large skillet over high heat; pour in the onions, carrots, mushrooms and leeks. Stir continuously for about 5 minutes. Pour in a little water consistently so the veggies don’t burn and stick to the pot. Pour in the curry paste and stir it. Let it cook for about 30 seconds before you add the almonds, rice, and green onions. Add the pepper and salt for taste.

Buffalo Roasted Cauliflower Ingredients: 2-3 tablespoons buffalo sauce or to taste 1 medium head cauliflower, cut into florets Directions: Add cauliflower florets into a bowl. Drizzle buffalo sauce over it. Toss well. Spread on to a lined baking sheet. Roast in a preheated oven at 450 degrees F for about 25-30 minutes or until golden brown and crisp. Flip sides halfway through roasting. Smoky Carrot Hotdogs Ingredients: 3-4 carrots, peeled 3-4 whole wheat hot dog buns, split Toppings with your favorites fruits and veggies, such as, beans, onion, tomato, corn For marinade 2 tablespoons soy sauce 2 tablespoons vegetable broth ½ tablespoon liquid smoke ½ teaspoon minced garlic ¼ teaspoon onion powder 2 tablespoons apple cider vinegar 1 tablespoon maple syrup ½ teaspoon yellow mustard ½ teaspoon pickled jalapeno juice Directions: Trim the carrots to the size of the hot dog buns.

Place a saucepan with water over medium heat. Bring to a boil. Add carrots and cook until fork tender. Do not overcook. Drain and immerse in cold water. Drain and place in a Ziploc bag. Add all the ingredients for the marinade in a bowl and whisk well. Pour into the Ziploc bag and seal the bag. Shake the bag so that the carrots are well coated with the marinade. Grill the carrots on a preheated charcoal grill. Baste with the marinating liquid. Grill until a few grill marks are visible on both the sides. Place carrot dog in between the split buns. Place toppings of your choice and serve. Fresh Spring Rolls Ingredients: For the dip 2 ripe mangoes 1 ripe avocado Juice of 1 lime 2 tablespoons olive oil 2 tablespoons tahini 1 teaspoon chili flakes A pinch of salt Large handful of fresh cilantro 11/2-inch piece of fresh ginger For the rolls 1 ripe mango 16 rice paper wraps 3 carrots, thinly sliced 2 red peppers, thinly sliced 1 large cucumber, thinly sliced Juice of 2 limes Salt and pepper

Directions: For the dip: Peel the mangoes using a vegetable peeler and cut their flesh from the pit, then place the flesh into a blender. Add the avocado flesh, lime juice, olive oil, tahini and chili flakes to the blender with a little salt. Cut the cilantro leaves from the stalks and peel the ginger and slice it into a few pieces before adding them to the blender too. Blend until smooth and creamy. For the rolls: Peel the mango using a vegetable peeler and cut its flesh from the pit, then chop into thin slices. Once you’ve done that, prepare the rice paper wraps. Simply dip them in hot water for about 10 seconds to soften before placing them flat on a chopping board to dry for a couple of minutes. Once the wraps are dry, place a heaped teaspoon of the dip along the middle of each one, then place a selection of the sliced mango and veggies in the middle and squeeze a few drops of lime juice over them, plus a little salt and pepper. Roll them up and dunk them into the dip *Tip: If you don’t have any rice paper wraps, try making these in nori sheets instead. Cinnamon Pecan Granola Ingredients: 13/4 cups pecans 2/3 cup almonds 3 cups oats 11/3 cups pumpkin seeds 11/4 cups sunflower seeds 2/3 cup flaxseeds 3 tablespoons coconut oil

3 tablespoons maple syrup 3 teaspoons ground cinnamon 11/4 cups raisins Directions: Preheat the oven to 400 degrees F (350 degrees F for convection). Place the pecans and almonds in a food processor and pulse for about 30 seconds so that they are partially crushed. Then add them to a large mixing bowl with all the other dry ingredients, except the raisins and cinnamon, and stir together. Next, melt the coconut oil with the maple syrup and cinnamon on the stove. Once it has dissolved into a sweet liquid, add it to the dry bowl and mix well. This should form a delicious oaty, nutty bowl, which is slightly sticky. Place the mixture onto a baking sheet and bake for 30– 40 minutes until crunchy. During this time you’ll need to stir the mixture to ensure that every bit of the granola gets nicely toasted and the top doesn’t burn. Once the granola is cooked perfectly, remove the sheet from the oven and allow it to cool, then stir in the raisins. Store the granola in an airtight container. *Tip: If you don’t have any pecans, you can use any other nuts and also replace the raisins with dried apricots, goji berries or chopped dates. Banana Pancakes Ingredients: 3 bananas, peeled 1 teaspoon vanilla extract 1 cup all-purpose flour 1 tablespoon white sugar

1 teaspoon baking powder 1 teaspoon apple cider vinegar ½ cup of rice milk 1 cup water, for cooking Cooking spray Directions: Mash bananas and mix them up with the flour and rice milk. Add vanilla extract, white sugar, baking powder, and apple cider vinegar. With the help of the hand whisker, stir the mixture until smooth. Spray the pancake molds with the cooking spray. Pour water in the instant pot bowl and insert rack. Pour the pancake batter in the molds and transfer in the instant pot. Close the lid and set manual mode (High pressure). Cook the pancakes for 8 minutes. Then make quick pressure release. The cooked pancakes should be soft but not liquid. Breakfast Cookies Ingredients: ¼ cup walnuts, crushed ¼ cup dried cranberries ¾ cup almonds, chopped 5 tablespoon aquafaba 1 cup wheat flour 2 tablespoon coconut oil ¼ cup maple syrup Directions: In the mixing bowl mix up together coconut oil, maple syrup, and aquafaba. Gradually start to add wheat flour.

When the mixture is homogenous, add walnuts and dried cranberries. Stir it until the dough is smooth. Make the log from the dough and cut it into equal pieces. Roll the cookies into balls and press them gently. Place the cookies in the lined with baking paper pan and transfer in the instant pot. Close the lid and cook the cookies on Manual mode (High pressure) for 10 minutes. Make a quick pressure release. Store the cookies in a closed glass jar up to 10 days. Brown Rice Congee Ingredients: ½ cup of brown rice ½ cup basmati rice 4 cups mushroom broth 1 teaspoon Pink salt 4 tablespoon quinoa 1 teaspoon turmeric ½ teaspoon smoked paprika Directions: Put all the ingredients in the instant pot bowl and stir gently. Close the lid and set High pressure on Manual mode. Cook the meal for 25 minutes and then make the quick pressure release for 15 minutes. Stir rice congee carefully and transfer into the serving plates. Avocado Sandwiches Ingredients: 4 vegan bread slices 1 avocado, peeled 1 teaspoon minced garlic 1 tomato, chopped

1 tablespoon coconut oil 1 tablespoon chives, chopped 1 teaspoon smoked paprika Directions: Mash the avocado with the help of fork and transfer in the blender. Add minced garlic, chopped tomato, chives, and smoked paprika. Blend the mixture until smooth. Then spread each bread slice with avocado mixture and make sandwiches. Preheat the instant pot until it shows “Hot”. Place the coconut oil inside instant pot bowl and add avocado sandwiches. Set Saute mode and cook them for 3 minutes from each side. Cooked sandwiches should have a light crunchy texture. Seasoned Mushrooms Ingredients: 2 teaspoons ginger garlic paste 4 tablespoons olive oil ½ cup tomato puree 18 ounces quartered mushrooms Salt and black pepper Directions: Cut the mushrooms evenly into quarters. Put a non-stick pan on fire and heat the oil over medium heat. Add the ginger-garlic paste, and mushrooms. Fry for 5 minutes then add black pepper, tomato puree, and salt Cook for 3 more minutes and then serve right away. Vegan Pizza

Ingredients: 3 tablespoons flax seeds ½ teaspoon dried oregano Salt 1½ pounds frozen cauliflower rice Garlic powder ½ cup almond flour Directions: Use a parchment paper to line the baking tray as you preheat the baking tray to 390 degrees F In a bowl, put all the ingredients and some water to make a dough. Put the dough into a baking tray and press well. Put in the oven to bake for 45 minutes. Add your favorite toppings and bake for 15 more minutes and then serve. Green Coffee Shake Ingredients: 1 tablespoon vegan greens 8 ice cubes, for serving 1¾ cups soymilk 1½ cups chilled brewed coffee Directions: Make 1½ cups of coffee and then refrigerate until chilled. Process all the ingredients in a blender until smooth then serve. Spicy Tofu Scramble Ingredients 12½ ounces of firm tofu 2 small spring onions, sliced 1 large garlic clove, finely chopped

10 cherry tomatoes, halved ½ fresh red chili, sliced 1 avocado, sliced 1 teaspoon of ground turmeric 2 teaspoon of ground black salt 1 to 2 tablespoons of olive oil 8 slices of gluten-free bread, toasted Salt and pepper to taste Directions: Sauté garlic in olive oil in a pan. Add in tomatoes and cook until they’re soft then remove the mixture from the pan. Under a grill, toast bread slices. Sauté some onions and chili seeds on low-medium heat until they soften and add tofu. Sprinkle with turmeric and black salt and stir it for a couple of minutes. Finally, add tomatoes and garlic back to the pan to warm up. Add the tofu scramble onto the toasted bread slices and decorate with avocado. Season as desired and serve.

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