Introduction: What’s a Plant-Based Diet?
IF YOU ARE UNFAMILIAR with the term, you just might think that a plant-based diet is some variation of a vegetarian diet. But this is not the case. A plant-based diet is one that is indeed almost completely derived from plants, but it goes further than that. It’s a diet that seeks to recreate what it was like for ancient hunter-gatherer humans that lived almost entirely on plant-based products such as seeds, roots, flowers, nuts, fruits, as well as veggies.
The plant-based diet seeks to take us back to the primordial past, having us live on things that our bygone ancestors could have eaten simply from gathering them from one of their many forays into the wilderness. Why would someone want to do this? The answer is simple—in order to avoid the harmful, overly processed food that makes up the modern diet. ”Even fresh food from the farm such as milk, eggs, and meat from livestock, all have the hazard of having enzymes that can wreak havoc in our gut and lead to inflammation.
Many have turned to the plant-based diet as a solution to avoid these problems. A truly plant-based diet is also low in fat since it’s free of the saturated fat of processed foods, so it’s perfect for those of us that would like to stay healthy and lose weight at the same time. Having that said, this will take you through some of the best recipes for a plant-based diet.
Chapter 1: Plant-based Breakfast Recipes.
BREAKFAST IS A GOOD time to recharge your batteries, and often enough what you eat can determine how good of morning you might have. Food is your fuel, after all, so you might as well have something that can get your engine running right. Here are some healthy and energy-boosting plant-based recipes for your breakfast.
Sweet Potato Toast and Maple Syrup
DO YOU LIKE FRENCH Toast with syrup? Well, then you should try this Sweet Potato Toast and Maple Syrup. It tastes just as good without all that saturated fat!
Prep time: 1 minute
Cook Time: 8 minutes
Total Time: 9 minutes
Protein: 1 g
Carbs: 15 g
Fat: 0 g
2 sweet potatoes.
“¼ tsp of salt
½ tablespoon of olive oil
1 tablespoon of Maple Syrup
1. To get started, set your oven to 430 degrees.
2. While your oven is heating up, rinse your sweet potatoes and lay them out on a cutting board.
3. Slice off the ends of the potatoes, before slicing the potatoes longways into pieces about half an inch thick.
4. Now arrange your slices on a greased cooking sheet and place in the oven.
5. Bake for about 4 minutes on each side.
6. Once baked, take out of the oven place on a plate and drizzle your tablespoon of maple syrup on top.
7. Your Sweet Potato Toast and Maple Syrup are ready to eat!”
Morning Bowl of Quinoa
QUINOA IS AN ENERGY packed, plant-based food that our ancestors loved—and you will too!
Prep time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Protein: 8 g
Carbs: 14 g
Fat: 1 g
½ cup of quinoa
½ cup of coconut milk
1 cup of water
1 tsp of cinnamon
1 tsp of maple syrup”
1. Get out a medium-sized mixing bowl and add your ½ cup of quinoa followed by your ½ cup of coconut milk, your cup of water, your tsp of cinnamon, and your tsp of maple syrup.
2. Briefly mix your ingredients together before transferring to a small saucepan.
3. Now set your burner on medium-high heat and cook for about 5 minutes.
4. Serve when ready.
Stir-Fried Egg Breakfast
HEALTHY SPINACH BLENDED into a tasty omelet—it’s the recipe for a good morning!
Prep time: 8 minutes
Cook Time: 10 minutes
Total Time: 18 minutes
Protein: 10 g
Carbs: 4 g
Fat: 10 g
1 cup of diced onions
¼ cup of chopped carrots
½ cup of diced green bell pepper
½ cup of chopped potatoes
½ cup of chopped broccoli”
1. Get out a large frying pan and place it on a burner set for high heat.
2. Now add your tablespoons of olive oil followed by your cup of diced onions, your ¼ cup of chopped carrots, your ½ cup of diced green bell pepper, your ½ cup of chopped potatoes, and your ½ cup of chopped broccoli.
3. Stir your ingredients into the pan for about 5 minutes.
4. Now crack your 2 eggs over the pan, stir them into the mix and stir and cook for another 2 minutes.
5. Your Stir-Fried Egg Breakfast is now ready to eat!”