Plant-Based Diet Cookbook For Dummies®

Cover
Title Page
Copyright
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part 1: Getting Started with a Plant-Based Diet
Chapter 1: What Is a Plant-Based Diet?
What Does Plant-Based Mean?
Getting to the Root of a Plant-Based Diet
Common Questions and Answers about a Plant-Based Diet
A Quick Guide to Making a Plant-Based Diet Part of Your Everyday Life
Chapter 2: Seeing the Benefits of a Plant-Based Diet
Eating According to a Plant-Based Food Guide
Feeling Good with Food
Becoming a Wellness Warrior
Chapter 3: The Macro and Micro Essentials of a Plant-Based Diet
Making the Most of Macronutrients
Meeting the Micronutrients
Chapter 4: Packing an Extra Punch with Power Foods
Enriching Your Diet with Super Nutrients
Celebrating Superfoods
Considering Sea Vegetables
Favoring Phytonutrients
Biting into Bioflavonoids
Acknowledging Antioxidants
Part 2: Converting Your Kitchen
Chapter 5: Taking the Plunge into a Plant-Based Diet
Transitioning to a Plant-Based Diet
You Can’t Do It Alone: Leaning on Others for Support
Overcoming Common Pitfalls
Chapter 6: Looking at What’s on Your Plate
Thinking about Your New Plate
Getting Organized
Modifying Your Favorite Recipes to Be Plant-Based
Chapter 7: Overhauling Your Kitchen Contents
Cleaning Out Your Kitchen
Stocking Your Plant-Based Kitchen
Finding Alternatives to Common Ingredients
Getting the Must-Have Equipment
Chapter 8: Being a Savvy Shopper
Conquering the Grocery Store
Shopping Off the Beaten Path
Organic and GMO: Figuring Out What It All Means to a Plant-Based Diet
Part 3: Plant-Based Recipes for Success
Chapter 9: Brilliant Breakfasts
Wakey, Wakey, No Eggs and Bakey
Easy to Make and Easy on the Go
Chapter 10: Soups and Salads
Making a Meal of Salads and Soups
Chapter 11: Lovable Lunches
Rethinking Handheld Lunches
Discovering the Joy of One-Pot Dishes
Chapter 12: Super Suppers
Rethinking What Your Dinner Plate Should Look Like
Chapter 13: Simple Sides
Adding Variety with Sumptuous Sides
Chapter 14: Appetizers and Snacks
Boosting Your Metabolism with Healthy Snacking
Choosing Sweet or Savory Snacking
Chapter 15: Sauces and Dressings
Seeing the Benefits of Whipping Up Your Own Sauces and Dressings
Fixing Unbalanced Flavors in Sauces
Chapter 16: Dreamy Desserts
Getting to Know Alternative Sweeteners
No Eggs, No Dairy, No Problem!
Part 4: Plant Based for All Stages of Life
Chapter 17: Navigating Restaurants and Special-Occasion Dining
The Ins and Outs of Dining Out: Being a Proactive Plant-Based Eater
Eating Delivery and Takeout, Veggie Style
Celebrating Holidays and Special Occasions
Showing People Just How Fun Veggie Dining Can Be
Chapter 18: Raising Children on a Plant-Based Diet
Nurturing a Plant-Based Baby
Navigating the Toddler Years
Raising Healthy Kids and Teens
Chapter 19: Getting Older, Getting Wiser about Your Plant-Based Diet
Knowing How Plants Contribute to a Longer Life
Ensuring That You’re Getting the Right Nutrients
Working with Prescriptions and Diet
Part 5: The Part of Tens
Chapter 20: Ten Foods That Are Surprisingly Not Plant Based
Bread
Veggie Burgers or Sausages
Worcestershire Sauce
Alcoholic Beverages
Noodles and Pasta
Dairy-Free Cheese
Granola
Boxed Cereal and Cereal Bars
Orange Juice
Veggie Soups and Curries
Chapter 21: Ten Plant-Based Foods That Boost Your Immunity
Garlic
Onions
Ginger
Cayenne
Squash
Almonds
Citrus Fruits
Green Tea
Miso Soup
Mushrooms
Chapter 22: Ten Bad Things about Eating Meat
Meat Production Wastes Natural Resources
Meat Isn’t as Rich in Nutrients as Plants
Animals Are Fed Poor-Quality Feed
Meat Is Acidic
Meat Is Loaded with Toxins
Meat Is High in Saturated Fat
Eating Meat Can Increase Your Risk for Cancer and Osteoporosis
Eating Meat Impacts Climate Change
Eating Meat Is Cruel
The Meat Industry Is Getting Worse
Appendix A: Metric Conversion Guide
Index
About the Authors
Advertisement Page
Supplemental Images
Connect with Dummies
End User License Agreement
List of Tables
Chapter 2
TABLE 2-1 Heart-Friendly Proteins, Grains, Nuts, and Seeds
TABLE 2-2 Heart-Friendly Vegetables
TABLE 2-3 Heart-Friendly Fruits
Chapter 3
TABLE 3-1 Ancient Grains
TABLE 3-2 Pseudo-Grains
Chapter 6
TABLE 6-1 Comparison of 200 Calories in Plant-Based Food versus Junk Food
TABLE 6-2 Protein-Filled Meal Plan
TABLE 6-3 Energy-Boosting Meal Plan
Chapter 14
TABLE 14-1 Healthy Snack Options
Chapter 16
TABLE 16-1 Which Sweeteners to Use
Chapter 19
TABLE 19-1 Natural Treatment Alternatives for Common Ailments
List of Illustrations
Chapter 4
FIGURE 4-1: Keeping a few different sea veggies on hand at all times makes it e...
Chapter 6
FIGURE 6-1: It’s all about the right proportions!
Chapter 14
FIGURE 14-1: Pitting and extracting the meat from an avocado.
Chapter 15
FIGURE 15-1: Knowing how to dice an onion comes in handy.