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COOKBOOKPLANT BASED RECIPEPLANT-BASED RECIPECOOKBOOKOver 80 High Protein Plant-based recipesthat are healthy, delicious, quick andaffordable
Burn off Body FatBuild New Lean MuscleBe HealthierHave More EnergyBe FitterBuild An Athletic BodyGet 6-Pack AbsPerform Better
DisclaimerThe recipes or other information provided in this report are for informational purposes onlyand are not intended to provide dietary advice. A medical practitioner should be consulted before making any changes in your diet. Additionally, recipe cooking times may requireadjustments depending on age and quality of appliances. Readers are strongly urged to take allprecausions to ensure ingredients are fully cooked in order to avoid the dangers of foodborneviruses. The recipes and suggestions provided in this book are soley the opinion of the author.The author and publisher do not take responsibility for any consequences that may result dueto the instructions provided in this book.Copyright @2019 by Plant-based cookbookAll rights reserved. This book or parts thereof may not be reproduced in any form, stored inany retrieval system, or transmitted in any form by any means—electronic, mechanical, photocopy, recording, or otherwise—without prior written permission of the publisher, except for theuse of brief quotations in a book review.
About the AuthorWriting this book has been a very exciting experience to take on, and it is the result of spendingyears experimenting with healthy food choices over the years.I’ve been a vegan for over 2 yearss now and it took me awhile to get used to eating a whole,food plant based diet and the tasty recips that you will find in this book. But now brands likeTofurkey, Gardein, Beyond Meat, Tofutti, and so many more came out with meat substitutesthat can make cooking a lot more fun, tasty, and quick!In this book you will find the total estimated macro nutrient for each recipe. What is macronutrients? Macronutrients are nutrients required in large amounts for example, protein,carbohydrates, and fats.Macronutrients is essential in our diet because each macro plays vital parts in the human dietespecially for muscle building and weight loss.Switching to a whole food, Plant-based Vegan Diet was the best choice I made and I hope recipes found in his book will help you perform better, recover faster, feel great!
COOKBOOKPLANT BASED RECIPEThis Starter Guide is just a “small part” of the actual Plant-Based Cookbook, so that you know THEFACTS and THE TRUTH of what you will get if you decide to make a purchase.After reading this guide, if you feel that theinformation within The Plant-Based Cookbook issuitable for you and helpful to achieve your goals.Click here to get the complete package.(or use the download button on the last page of this document)
INTRODUCTIONThe meat and dairy industries have marketed their products to convince most of thecountry that there’s no way to get the protein, calcium, and nutrition you need withoutthe animal products they sell. Don’t fall for their marketing tactics.PLANT BASED RECIPECOOKBOOKA Plant-based diet is rapiadliy becoming the fastest growing trends in fitness. So whenpeople say you need to eat to have meat, dairy and other animal products to build muscle,gain strength or compete in a bodybuilding contest, they are so wrong!It’s only when we make up our own minds to do our own research about the real truth,only then can we be free from the norm and that’s what I did as well as thousands of othervegan athletes around the world and so can you.When I first turned vegan I was concerned about reaching my protein intake goals. Aftera ton of research I realised these two things are now way contradictory: with the rightknowledge and vegan diet can provide all your nutritional requirements.Plant products, such as soy beans and quinoa, are complete proteins, which means thatthey contain all nine essential amino acids that humans need. In this book contains acollection 80 mouth-watering high protein plantbased recipes that you can eat everyday. And it doesn’t matter if you are a novice in the kitchen or a pro, these recipes can beprepared and cooked in just minutes.I’m sure it will open your eyes to the world of plant-based nutriton and get those gains thecruelty-free way!No more concerns about protein deficiencies, these recipes will provide you with exactlythe right amount of protein you need to reach your fitness goals.I am sure it will open your eyes to the world of plant-based nutrition and make you realizethat you can easily build the body you always wanted. After trying out the recipes in thisbook, it will change your perception on protein intake, as all the specific requirements arelaid out for you so that you can effectively achieve the body you always dreamt about.Enjoy!
MAKING THE SWITCH TO APLANT-BASED DIETReally, It’s not as hard as you think it’s going to be. Just like anything new, it takes timeto adapt and to become become a habit. and eventually a lifestyle.PLANT BASED RECIPECOOKBOOKOne of my biggest concerns when I made the transition was where the hell was I goingto get my protein from? Discovering this did not happen over night. Just like anychange to a diet, it takes time to find out what works and what doesn’t. Thankfully thesimple plant-based foods and recipes found in this book will make the entire process somuch easier for you.But let’s face it, making the switch to a ‘non-vegetarian’ diet, can be overwhelming. A lotof people make the assumption that vegan diets are restrictive.That’s not the case. Nowadays there are plenty of alternatives to pretty much everythingyou’d enjoy as an omnivore (there’s even plant based bacon!), so there is no excuse tocontinue harming innocent animals just to put food on our plates.Some will say, “we are only human”, “we crave”, and we give in. I get that, I’ve beenthere, too. So I’ve written below some tips on how to get past this.Don’t Expect PerfectionLike I said earlier, it’s a change in lifestyle. It doesn’t happen overnight and takes timeto get used to it.Also keep in mind that apart from your mindset, your body will have to adapt to it, too.When you do switch to a plant-based vegan diet, there will be times when you yield to acraving. And that’s alright. Focus on the times that you didn’t. A few steps forward foreverytime you take a step back, and in time you’ll find yourself on the way to a 100%whole, food plant-based diet, and the fitness goals you’re chasing.
HEALTH BENEFITS OF ELIMINATING ANIMAL PRODUCTS FROM YOUR DIETIf you’re like me and you’ve watched quite a few food and animal agriculturedocumentaries, then you will will know about some of the health benefits of switching toa meat-free diet, but for some reason your don’t feel ready.Well, here are some facts that will give you the extra push to make the transition.PLANT BASED RECIPECOOKBOOKIncreased Lose WeightBy slightly reducing your intake of animal-based products, especially modest reductionof red processed meat, can lower the risk of obesity. Yes, there are vegan foods sourcesthat are high in fat too. However, there are many different reasons why thousands ofpeople are making the switch to a whole food, plant based diet in an attempt to get ridof unwanted body fat. A rich fiber diet is a lot more filing because your less likely toeat more calories than your body needs. Also, fibours foods are low in saturated fat. Arecent study from the University of Copenhagen shows people who ate patties madefrom fava beans, consumed fewer calories that those who ate patties made from pork.Increased Energy LevelsThose who follows a plant-based diet is likely to have higher energy levels than onewho doesn’t. Feeling lethargic? This probably has a fair amount to do with your diet.Eliminating meat means finding replacements that offer more nutrients. By eatinggrains, beans, lentils, nuts and a wide variety of fruits and leafy greens are all proven toincrease enegy levels .Live LongerIf you’re starting to feel your morality, then now is the time to make that change so thatyou can then it’s time to make a change that will help you live longer (and healthier).There are plenty fo studies that prove that people eat a whole, food plant based diet live4-7 years longer than others. Particularly those who limit their intake of tabacco andalcohol.
Fuller, Harder MusclesLet’s talk about glycogen. For those of you who don’t already know, glycogen is a form ofglucose that the body warehouses for future use. It is stored mainly in the liver and themuscles. When energy is needed, glycogen is quickly mobilized to deliver the fuel thatthe body needs. A well balanced plant based diet has multiple sources of complex andsimple carbohydrates, from which the body prepares glucose. The extra glycogen in thesarcoplasm of the muscle fibers gives the muscles a fuller, rounder look.PLANT BASED RECIPECOOKBOOKImproved SkinA vegan diet allows for improved function of insulin and glucagon production, whichcontrol your sugar metabolism, a suspected cause of acne. (Insulin imbalance affectsyour skin’s sebaceous glands, which can lead to clogged pores, causing acne). Theantioxidants present in all the fruits and vegetables you’ll be eating will help prevent theformation of acne as well. People who switched to a plant based diet also reported lessbloating and a brighter complexion.Reduce InflammationWhen you eat meat and highly processed foods it causes a spike in inflammation in yourbody. As a response to animal fat, our arterous are paralyised and their ability to openis cut in half, and our lungs also become inflammed. Long term effective of continuingto eat highly processed meat can cause heart disease, diabetes and other life treateningillnesses. A plant-based diet is packed with phytochemicals (plant-based compounds)that include antioxidants, flavonoids and carotenoids, that helsp reduce inflammationand protect the tissues from oxidation, which can damage them.Better DigestionHave you ever been told to avoid eating meat late at night? High-protein foods requireextra time and energy from the body to properly digest and break down. A plant-baseddiet however, is not as calorically rich (and that’s not a bad thing) and is rich in fibreand healthy fats. A fiber-rich diet helps reduce the symptoms of constipation anddiarrhea. A plant-based diet will also cut out most processed foods. And you’re muchless likely to affect your digestion with meals that have beenprepped at home.
PLANT BASED RECIPECOOKBOOKPROTEINAs you probably know, protein is the building blocks for muscle, and no you don’t need meatto get the required protein for packing on muscle mass. It is very easy to get plenty of proteinfrom grains and vegetables. There are two types of protein, complete and incomplete proteins.Vegans can get the complete amino acid profile which are in complete proteins. They are thebuilding blocks of essential amino acids we need to build muscle and recover. There are a lot ofthe substitution meats and vegan protein powders that are complete protein.There are also grains and vegetables that are complete proteins too for example quinoa,amaranth, soybeans, buckwheat, hempseed, and much more. Even a mixture of pea proteinand brown rice protein together creates a complete essential amino acid profile which makesit a complete protein. Below are just a few samples of my favorite products that I contain goodamount of protein.Check out this list of the top recommended vegan protein products. Extra firm tofu - 50g protein / 5g carbs / 25g fat Tempeh - 40g protein / 24g carbs / 24g fat 1 cup Lentils or cooked split peas - 20g protein / 40g carbs / 0g fat Raw fushion protein powder - 21g protein / 5g carbs / 0.7g fatYou will find many vegetables and grains that are also high in protein too. But, they will beannounced when we talk about carbohydrate recommends.
PLANT BASED RECIPECOOKBOOKCarbohydratesWe have different types of carbohydrates simple carbs and complex carbs. Simple carbs arehigh starchy foods for example bananas, white potatoes, white bread, sugar, or sweets.Are these foods bad it depends on the purpose. If an athlete or a fitness enthusiast wantedsome energy to workout. This would be a good time to consume this type of carbohydrate. Theyare the quickest source of energy that is broken down in the body. The body will use the sugaras fuel for the performance that the individual is trying to do.Complex carbs are slow burning carbs. They too are made up of sugar but, the sugar moleculesare in a long complex chain. Complex carbs also provide more nutrients vs simple carbs. Also ifyou’re an athlete or fitness enthusiast this is a great source of energy that will store into the liverwhen not being used before it turns into fat. When losing weight this is a great source of foodyou want to use! There are so many benefits that can be used consuming complex carbs.Here is a list of my top recommendations of carbohydrates: 1 Slice of Eurea! Grainiac Organic Bread - 4g protein / 13g carbs / 1.5g fat 2 oz Organic Brown Rice Pasta - 4g protein / 43g carbs / 1.5g fat 1 Cup of oats - 10g protein / 54g carbs / 2.5g fat 1 Cup of organic brown rice - 5g protein / 43g carbs / 1.5g fatOthers Include:Organic Spinach, Kale, Bell Peppers, Onions, Broccoli, any vegetable is highly recommended!
PLANT BASED RECIPECOOKBOOKFatsFats are an important part of a healthy diet. It plays a vital role in our body for example it helpswith better brain function, makes bones become stronger, And it helps build a stronger immunesystem. We can get all of our essential fatty acids through the right food selections.Here is a list of my top recommendations of fats: Flax Seed Oil 1 Tbsp - 16g fat Flax Seeds - 3g protein / 8g carbs / 3g fat Hemp Seeds - 3g protein / 0g carbs / 5g fat Chia Seeds - 3g protein / 5g carbs / 3g fat 1 Coconut Oil - 14g fat 1 Avacado - 24g fat 1 Tbsp of Olive Oil - 14g fat 1 Almonds - 0.7g fatNotesMake sure get everything Organic or Non GMO’s as possible.
3 COMMON VEGAN PROTEIN MYTHSA lot of people are under the false notion that veganism is something that hasjust come into existence. What is true, however, is the fact that a lot of modernday research and studies has led to a sudden increase in the number of peopledeciding to follow it. And with that, there has also been a rise in the number ofmyths around the lifestyle.PLANT BASED RECIPECOOKBOOKMYTH #1: - YOU CAN’T GET ENOUGH PROTEIN FROM A PLANT-BASED DIET“You’re a vegan? Where do you get your protein from?”. Get ready to be askedthat a lot! The single biggest myth there is about veganism; a lot of people areunder the assumption that plant-based foods aren’t rich in protein. 20 to 40 percentage of the calories in beans, broccoli, and spinach come from protein, rivaling the percentages of calories from protein in most types of meat.MYTH #2 - IF YOU EAT DAIRY, YOU WON’T GET ENOUGH CALCIUMIt might suprise you that, dairy is not the only source of calcium there is. Yes,you don’t need to eat or drink dairy products to get the recommended amount ofcalcium.Good sources of calcium for vegans include: fortified soya milk and juice, soybeans, soynuts, broccoli, collards, kale, mustard greens, and calcium-set tofuand okra.MYTH#3: ANIMAL PROTEINS IS THE ONLY PROTEIN YOU NEEDTO BUILD MUSCLEWhen protein is eaten it is broken down into amino acids. Proteins and amino acids are used for almost every metabolic process in the body. And as long as you’regetting the right amount of protein and amino acids, it doesn’t really matterwhat your protein sources are.From track and field athletes to bodybuilders, anyone can build incredible musclestrength and bulk with plant-based proteins.
THE FOLLOWING VEGAN ATHLETESWHO ARE THRIVING ON APLANT-BASED DIETStrongman Patrik Baboumian is a German who has switched to a vegan diet in2011, after been previously vegetarian. Even though he has won several strongman world records as a vegetarian, In September 2015 he beat his own worldrecord by completing the yoke walk with 560 kg in Kitzchen, Germany. In termsof becoming a Vegan, Patrick explains, “I got heavier, I got stronger, I won theEuropean championship title in powerlifting, I broke three world records so everything was going perfect my blood pressure went down, and my recovery timewas so much faster so I could train more.”PLANT BASED RECIPECOOKBOOK1. PATRICK BOBOUMIANFOLLOW PATRICK ON INSTAGRAM@patrikbaboumian
2. TORRE WASHINGTONPLANT BASED RECIPECOOKBOOKTorre has been a vegan for over 2 decades now. When he was asked in an interview, he said, “if there’s a disadvantage between vegans and meat-eaters,there’s no difference since muscle is built based upon your training regimen. “Ifanything, I am at an advantage being vegan, since plants expedite the recoveryand recuperation,”.FOLLOW TORRE ON INSTAGRAM@torre.washington
3. JEHINA MALIKPLANT BASED RECIPECOOKBOOKJehina lives and breaths bodybuilding from the time she was a kid. She has alsobeen the longest running IFBB Pro Vegan athlete. Now Jehina is giving back tothe community to help other people achieve the body of their dreams. - Jehina isdefinitely one to watch.FOLLOW JEHINA ON INSTAGRAM@ifbbjehinamalik1
4. ERIN FERGUSPLANT BASED RECIPECOOKBOOKErin was named Women’s Physique Pro by the Organization of Competitive Bodybuilders. She couldn’t contain her enthusiasm on Facebook, exclaiming, “A veganpro, how about that?! I MADE HISTORY AGAIN FOR THE ANIMALS!”FOLLOW ERIN ON INSTAGRAM@veganfergiefitness
4. JULIA HUBBARDJulia has been a prolific competitor in a variety of sports, competing internationally in bobsleigh, bodybuilding, fitness and sprinting. Julia moved from being along term vegetarian to a full vegan diet in July 2015 aged 39.PLANT BASED RECIPECOOKBOOKJulia says, “I went as part of a school debate team to the ‘Green Show’ when Iwas 15 and was first exposed to the animal cruelty in animal farming, so I decided to go vegetarian” she explained to Great Vegan Athletes in 2017. “I hadthought about going vegan many times but always thought it would be toodifficult as an athlete and with travelling a lot. The turning point was my health.I started having digestion issues and for a year the doctors just treated thesymptoms and labelled it as IBS and I was getting no better”.FOLLOW JULIA ON INSTAGRAM@jules pro figure
@Iamavegan monk@conscious muscle@GregMoormann@rafaelpinto10@Max ganMuscleandFitness@korinsutton@domzthomasPLANT BASED RECIPECOOKBOOKHERE’S JUST A FEW MORE VEGANATHLETES TO FOLLOW ONINSTAGRAMFor Weight Loss, Muscle Growth and A Healthier Lifestyle
BREAKFASTRECIPES
PEANUT BUTTER BANANA QUINOA BOWLServes 1 - Prep Time: 15 mins - Ready in 10 minsDirections1. In a saucepan bring to the boil, soy milk,quinao and cinnamon.COOKBOOK3. Remove from heat and stir in chia seeds.PLANT BASED RECIPE2. Reduce heat and simmer for 10 minutes.5. In the meantime, microwave peanut butterand almond milk for 15 seconds on high. Remove and stir until runny.4. Cover the saucepan with a lid and place asidefor 10 minutes.Ingredients 1 Cup of uncooked quinoa 1/4 Cup unsweetened soy milk 1/2 Tbsp of cimmamon 1/2 Tbsp of chia seeds 2 Tbsp of organic peanut butter 1/2 cup of unsweetened almondmilk 1/2 Cup of raw almond milk 5 Drops of liquid stevia6. Stir in coco powder and stevia.7. To serve fluff the quinoa with a fork andplace into a bowl.8. Top with slice apple.TOTAL CALORIES: 718Protein: 30gCarbs: 90gFats: 30g
SCOTTISH OATS WITH ALMOND & BERRYServes 1 - Prep Time: 10mins - Ready in 10 minsDirections1. Mix all ingredients into a big bowl (except for the frozenblueberries).PLANT BASED RECIPECOOKBOOK2. Cook in a microwave for about 3-4 minutes (cookingtime vary from one microwave to another)3. Stir the mix 2 minutes after cooking has started (so themix doesn’t stick or create chunks) .4.Once the mix is cooked, add the frozen blueberries, mixeverything and enjoy!Ingredients Mixing bowl Whisk 3/4 Cup of Scottish Oats 1/2 Scoop of Vanilla Pea Protein Powder 1/3 Cup of unsweetened Vanilla Almond Milk(Use a brand of your choice) 1/2 Tbsp of Flax Oil 1/4 Cup of Frozen Blueberries 1/4 Cup of WaterTOTAL CALORIES: 360Protein: 15gCarbs: 37gFats: 17g
BANANA NUT OATMEALServes 3 - Prep Time: 5 mins - Ready in 3 minsDirectionsCombine oats and 1 cup of water in a small microwavesafe bowl. Microwave on high for 3 minutes until tender.PLANT BASED RECIPECOOKBOOKTop with banana slices, walnuts, and cinnamon.Ingredients 1 1/2 Cup of Oats 3 Cups of Water 1 Medium Bananas 3 Tbsp of WalnutsFor Weight Loss, Muscle Growth and A Healthier LifestyleTOTAL CALORIES: 879Protein: 23gCarbs: 177gFats:18g
BLUEBERRY OATMEALServes 2 - Prep Time: 10 mins - Ready in 5 minsDirections1. Mix all ingredients into a big bowl (except for the frozenblueberries)PLANT BASED RECIPECOOKBOOK2. Cook in the microwave for about 3-4 minutes(Cooking time may vary from one microwave to another)3. Stir the mix 2 minutes after cooking has started (so themix doesn’t stick to the bowl or create chunks)4. Once the mix is cocked, add the frozen blueberries, mixeverything and enjoy!Ingredients Mixing bowl Whisk 1/3 Cup Oameal 1/2 Cup of frozen berries 1 tbsp of Flaxseed oilTOTAL CALORIES: 474Protein: 22gCarbs: 62gFats: 19g
OATMEAL BUCKWHEAT & PEANUT BUTTERServes 1 - Prep Time: 10 mins - Ready in 5 minsDirections1. Mix all the ingredients into a big bowl (except for thebanana slices, walnuts and peanut butter.)PLANT BASED RECIPECOOKBOOK2. Cook in a microwave for about 3-4 minutes (cookingtime vary from one microwave to another)3. Stir the mix 2 minutes after cooking has started (so themix doesn’t stick to the bowl or create chunks)4. Once the mix is cooked, top with the banana slices,walnuts and peanut butter and enjoy!For Weight Loss, Muscle Growth and A Healthier LifestyleTOTAL CALORIES: 581Protein: 21gCarbs: 60gFats: 11g
OATMEAL WITH RAISINSServes 3 - Prep Time: 2mins - Ready in 2 minsDirections1. Combine raisins with water and stir in the oatmeal.PLANT BASED RECIPECOOKBOOK2. Microwave until cooked according to packagedirections, about 2 minutes.3. Remove, add syrup of your choice, and enjoy!Ingredients 1/2 cup of oatmeal 1/4 cup of raisins 1 Tbsp of maple syrup 1 1/2 Mango 1 Cup of waterFor Weight Loss, Muscle Growth and A Healthier LifestyleTOTAL CALORIES: 778Protein: 19gCarbs: 187gFats: 4g
SPICED BERRY COBBLER OATMEALServes 1 - Prep Time: 5 mins - Ready in 10 minsDirections1. Cook rolled oats as per package directions. Set aside.PLANT BASED RECIPECOOKBOOK2. Set a nonstick skillet on medium heat, add coconut oil.Allow the pan to get hot.3. Toss in the berries. As they sear in the coconut oil, theywill begin to naturally cook down from the heat. Gentlymash the berries as they cook to help them burst open.4. Season the berries with a pinch or two of cinnamon,and stir with a spatula. Remove the berries from the heatand allow the sauce to thicken.Ingredients 3/4 Cup of oats 1/2 Cup of coconut oil 1/3 Cup of blackberries A dash of cinnamon 1/4 Tbsp of turmeric5. Add all of the ingredients except the berries to the bowlof oatmeal. Mix very well, and add a bit more cinnamon ifyou prefer.6. Pour the warm berry syrup on top of the oatmeal.7. Top with fresh granola and walnuts to add somecrunch. 1/4 Tbsp of allspice 1 Tbsp of granola 3 Tbsp of walnutsTOTAL CALORIES: 748Protein: 28gCarbs: 96gFats: 31g
KNOCK OATSServes 1 - Prep Time: 5 mins - Ready in 2 minsDirections1. Prepare oatmeal according to package instructions.PLANT BASED RECIPECOOKBOOK2. While hot, stir in thinly-slice banana, peanut butter andcinnamon.Ingredients 1/2 Cup of quick oats 1 Medium banana 2 Tbsp of peanut butter 1 Tbsp of cinnamonFor Weight Loss, Muscle Growth and A Healthier LifestyleTOTAL CALORIES: 451Protein: 14gCarbs: 63gFats: 20g
OATMEAL PANCAKESServes 5-6 - Prep Time: 10 mins - Ready in 10 minsDirections1. In a mixing bowl, combine together the flour and bakingpowder. Stir in the sugar, oats, and ground flaxseed.PLANT BASED RECIPECOOKBOOK2. Stir in the soy milk, vanilla, coconut oil, and salt and stirto combine.Ingredients 1 Cup of wholewheat flour 1 Tbsp of baking powder 1 1/2 Cup of soy milk 3/4 Cup Rolled oats organic is preferred 1 Cup Nut milk almond, coconut, cashew milkare all great. 1 Tablespoon Coconut Palm Sugar or steviaFor Weight Loss, Muscle Growth and A Healthier LifestyleTOTAL CALORIES:1201Protein: 37gCarbs: 188gFats: 41g
TOFU BREKKIE PROTEIN PANCAKESServes 5 - Prep Time: 30 mins - Ready in 10 minsDirections1. In a mixing bowl, blend together tofu, vanilla and milk,until smooth and thick batter forms. Use a blend or electric mixer if needed.PLANT BASED RECIPECOOKBOOK2. In a separate bowl, mix together all the dry ingredients,making sure there are no lumps.3. Pour the tofu mix into dry ingredients and mix well, untilyou have a thick batter.4. Heat a large frying, non- stick pan and pour very smallamount of oil.Ingredients 1/2 pack silken tofu (175g) 1 Tbsp vanilla extract 1 Cup almond milk (or any other non- dairy milk 1/2 Tbsp vegetable oil, plus extra for frying5. Pour pancake batter into a frying pan (I always use1/4 measuring cup to get same size and shape of thepancake), and fry for about 2 minutes on each side, untilbubbles pop over most surface.6. Serve with maple syrup and berries, enjoy! 125 g all- purpose flour (gluten- free if needed) 2 Tbsp coconut sugar 1/2 Tbsp ground cardamom 1/2 Tbsp baking powder (gluten- free if needed) 1/2 Tbsp saltTOTAL CALORIES: 601Protein: 20gCarbs: 91gFats: 16g
VANILLA PUMPKIN & CHICKPEA PANCAKESServes 1 - Prep Time: 30 mins - Ready in 10 minsDirections1. In a mixing bowl, combine the chickpea flour, bakingpowder, baking soda, and cinnamon. Give it a mix.PLANT BASED RECIPECOOKBOOK2. Then add the pumpkin, vanilla, stevia, and water. Giveeverything a good mix until all is combined and you havepancake batter.3. Heat a pan lightly coated in coconut oil over mediumheat. When hot, add 1/2 the batter to the pan. Cook for3-4 minutes or until bubbles form on the edges. Flip andcook an additional 3-4 minutes. Repeat for the rest of thebatter.Ingredients 1/3 Cup Chickpea Flour 1/2 Tsp Baking Powder4. To make the protein frosting, just combine the proteinpowder and water (add slowly so you get the right consistency). Stir and set aside. 1/4 Tsp Baking Soda 1/4 Cup Pure Pumpkin Puree 7 Drops of Vanilla Stevia 1/4 Tsp Pure Bourbon Vanilla Extract 1/2 Tsp Cinnamon 1/4 Cup WaterTOTAL CALORIES: 252Protein: 24gCarbs: 30gFats: 3g
CHICKPEA FLOUR OMELET WITH SPINACH & KALEServes 1 - Prep Time: 10 mins - Ready in 10 minsDirectionsCOOKBOOK2. Heat a frying pan to medium heat. Add the olive oil andthe omelet mixture. Add the chopped spinach and kaleleaves, diced avocado, cherry tomatoes, and spices youlike.PLANT BASED RECIPE1. Start by mixing the chickpea flour, and ground flaxseeds together. Add the water, lemon juice, and tahini,then whisk to combine. Season to taste and let sit forabout 5-10 to thicken.3 Let cook for 5-10 minutes. Using a spatula, easearound the edges of the omelette and fold it over in half.The omelet is ready when it starts to turn golden brownunderneath. Remove from the pan, serve with some fresharugula, top with tahini drizzle, and serve.Ingredients 1/3 cup chickpea flour 2 tablespoons ground flax seeds 1/2 cup water 1 tablespoon lemon juice 1 teaspoon tahini Salt and pepper, to taste 1 tablespoon extra virgin olive oil or water asneeded.TOTAL CALORIES: 632Protein: 28gCarbs: 66gFats: 5g
SPINACH,MUSHROOM & TOFU OMELETServes 1 - Prep Time: 5 mins - Ready in 2 minsDirectionsPLANT BASED RECIPECOOKBOOK1. Combine the garlic, tofu, nutritional yeast, olive oil,cumin, and salt in food processor. Blend the mixture untilsmooth and well combined. Add the cornstarch and flourand pulse to combine. Heat a large non-stick skillet overmedium-high heat and lightly grease with cooking spray.2. Pour about 1/2 cup of the batter into the skillet andspread to about 6-inches wide. Cook for 3 to 5 minutesuntil the top is dry then flip and cook for another minute.Transfer the omelet to a plate and repeat with the remaining batter. Heat the oil in a small skillet over medium heat.Ingredients 14 oz silken firm tofu 2 Tbsp of nutritional yeast 2 Tbsp of garlic3. Add the onion and mushroom and cook for 3 minutesuntil the onion is translucent. Stir in the spinach and cookfor 1 to 2 minutes more until spinach is just wilted. Dividethe spinach, onion, and mushroom mixture among theomelets and serve hot. 1 1/2 tbsp of olive oil 1 Tbsp of salt 1/2 Tbsp of cumin 1/4 Cup of organic coconut flour 1 Tbsp of cornstarch 1 Tbsp of coconut oil 1/2 small onion 1 Cup of mushroom slices 2 Cups of spinachTOTAL CALORIES: 631Protein: 44gCarbs: 54gFats: 28g
SPINACH,TOFU & TOMATO SCRAMBLEServes 1 - Prep Time: 10 mins - Ready in 10 minsDirections1. Dice onion and mince garlic.COOKBOOK3. Meanwhile, remove some of the excess liquid fromtofu. Then crumble tofu and chop tomatoes.PLANT BASED RECIPE2. In a large pan over medium-high heat, saute onion witha little salt for 7-8 minutes. (I use about 3 Tbsp. water/veggie broth to saute for no-oil method.)5. Add crumbled tofu and tomato. Reduce heat to mediumand cook about 10 minutes, stirring occasionally. (Somemay stick on the bottom but that’s normal.)4. Add garlic to the pan, and cook for 30 seconds.Ingredients 1 oz extra-firm tofu crumbled 1 Small Onion chopped6. While the tofu is cooking, put the cumin, paprika, andturmeric in a small bowl. 3 Galic Cloves ¼ Can roma chopped tomatoes 1 tsp. cumin 1 tsp. smoked paprika 1/4 tsp. turmeric, more as desired 1/4 cup nutritional yeast (I use this brand)7. Add 1 Tbsp. water, and stir to combine.8. Add seasonings and nutritional yeast to the pan. Stirwell to combine.9. Add spinach, stir, and cook an
Live Longer If you’re starting to feel your morality, then now is the time to make that change so that you can then it’s time to make a change that will help you live longer (and healthier). There are plenty fo studies that prove that people eat a whole, food plant based
