Fix It with Vegetarian Food: Learn How to Be a Healthy Vegetarian for Best Health, Weight, and Wellbeing

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FIX IT WITH VEGETARIAN FOOD

Learn How to Be a Healthy Vegetarian for Best Health, Weight and Wellbeing

Garry Goodman

TEXT COPYRIGHT © GARRY GOODMAN

All rights reserved. No part of this guide may be reproduced in any form without permission in writing from the publisher except in the case of brief quotations embodied in critical articles or reviews.

LEGAL & DISCLAIMER

The information contained in this book and its contents is not designed to replace or take the place of any form of medical or professional advice; and is not meant to replace the need for independent medical, financial, legal, or other professional advice or services, as may be required. The content and information in this book has been provided for educational and entertainment purposes only. The content and information contained in this book has been compiled from sources deemed reliable, and it is accurate to the best of the Author’s knowledge, information, and belief. However, the Author cannot guarantee its accuracy and validity and cannot be held liable for any errors and/or omissions. Further, changes are periodically made to this book as and when needed. Where appropriate and/or necessary, you must consult a professional (including but not limited to your doctor, attorney, financial advisor, or such other professional advisor) before using any of the suggested remedies, techniques, or information in this book. Upon using the contents and information contained in this book, you agree to hold harmless the Author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of any of the information provided by this book. This disclaimer applies to any loss, damages or injury caused by the use and application, whether directly or indirectly, of any advice or information presented, whether for breach of contract, tort, negligence, personal injury, criminal intent, or under any other cause of action. You agree to accept all risks of using the information presented inside this book. You agree that by continuing to read this book, where appropriate and/or necessary, you shall consult a professional (including but not limited to your doctor, attorney, or financial advisor or such other advisor as needed) before using any of the suggested remedies, techniques, or information in this book. 2

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TABLE OF CONTENTS INTRODUCTION 6 WHAT IS VEGETARIAN DIET? TYPES OF THIS DIET 8 WHY YOU NEED TO START THE VEGETARIAN DIET? 15 WILL THIS DIET HELP YOU LOSE WEIGHT? 22 TIPS TO LOSE WEIGHT WHILE EATING VEGETARIAN FOOD 26 VEGETARIAN FOODS THAT WILL HELP YOU LOSE WEIGHT 31 COMBINE VEGETARIAN DIET WITH INTERMITTENT FASTING 34 BREAKFAST RECIPES Banana Cookies Apple Oats Peaches And Cream Pecan And Orange Bowls Frozen Orange & Pineapple Smoothie Avocado Spread Chickpea Scramble Bowl Peach & Chia Seed Breakfast Parfait Coconut Buckwheat Porridge Strawberry Chamomile Smoothies Chia Pudding Classic Apple Oats Simple Vanilla Hemp Pumpkin Porridge Pancakes With Orange Juice Bean Pate

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40 42 44 46 48 50 52 54 56 58 60 62 64 66 68 70 72

Kiwi Blueberries Punch Scrambled Tofu On Toast Avocado Kiwi Smoothie LUNCH RECIPES Baked Broccoli Creamy Squash Pizza Delicious Veggie Burger Beans Salad Sweet Potato Quesadillas Zucchini Cream Soup Spice-Roasted Carrots Spinach Pita Bake Broccoli And Tofu Chickpea And Spinach Cutlets Garlicky Kale & Pea Sauté Turmeric Carrot Cream Cucumber Salad Black Bean Wrap With Hummus Cucumber Edamame Salad Spinach With Tomatoes Sizzling Vegetarian Fajitas Asparagus And Peppers Bowls Quinoa With Mushrooms & Peppers

74 76 78 80 82 84 86 88 90 92 94 96 98 100 102 104 106 108 110 112 114 116 118

DINNER RECIPES 120 Raw Zoodles With Avocado ‘N Nuts 122 Exquisite Banana, Apple, And Coconut Curry 124 Cauliflower Steak With Sweet-Pea Puree 126 Balsamic-Glazed Roasted Cauliflower 128

Grilled Zucchini With Tomato Salsa Pink Pasta With Pine Nuts & Basil Sweet Potato And White Bean Skillet Bell Peppers And Avocado Bowls Rich Red Lentil Curry Quinoa And Spinach Cakes Beet Salad Pasta With Broccoli Savory Spanish Rice Couscous With Veggies Linguine With Wild Mushrooms Cauliflower And Tomatoes Mix Cauliflower Bolognese With Zucchini Noodles Cherry Tomato And Corn Salad Eggplant Italiano

130 132 134 136 138 140 142 144 146 148 150 152

DESSERTS & SNACKS Lentils Spread Potato Chips Roasted Walnuts

160 162 164 166

Cookie Dough Bites Peanut Butter Popcorn Delicious Hummus Rainbow Fruit Salad Simple Banana Cookies Kale Dip Apricot And Almond Crisp Cranberry Squares Almond Millet Chews Dark Chocolate Bars

168 170 172 174 176 178 180 182 184 186

154 156 158

CONCLUSION 188

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INTRODUCTION People always seek for diets that will help them maintain a healthy body and fit figure, but that will also keep them full. Finding a good diet that offers healthy and tasty foods sometimes can be a challenge, especially if you want to lose some weight. There are many diets that are promising you to successfully lose weight within three or five days. Usually, these diets will starve you, and your body will lose a few kilograms. The truth about it is that once you go back to your regular ways of eating, your weight will return. Starving yourself is never a good idea. It is a shock for your body, and a terrible way to see visible results. In fact, you should never believe those diets that are promising you to lose weight in five days. That is the unhealthiest way. If you decide to slim, find a healthy diet that will help you get rid of the extra kilograms within a reasonable time and while you eat healthy nutrients. In this book, I want to share with you a diet that is a go-to food regimen for millions of people around the world. Call it a plant-based diet, a vegetarian diet; it is up to you. 6

The vegetarian diet is a diet where you restrain yourself from eating meat (poultry, pork, beef) but still include animal products such as eggs, dairy, occasionally fish, and sea food. What is so good about this diet? First of all, people who become vegetarians are not eager to eat dead animals. The reasons can be many (ethical above all, but there are some people who avoid meat because of healthy reasons, others because find meat expensive). The good thing is that you are always providing your body with fresh food that mainly grows from the ground. And when your food is fresh and mainly plant-based, you can’t go wrong. Of course, meat itself is not the reason for obesity. Sugars, carbs, processed foods, and lack of physical activities are the main culprits for having a few extra kilos. In this book I will try to explain all the important information you need to know about this diet, how it can help you lose weight, what benefits it will bring you and what foods are suitable for your meals. I hope I got your interest so far. If you are looking for a healthy way to change your eating patterns and become more compassionate with ever sentient being, let me guide you into the first chapter. 7

WHAT IS VEGETARIAN DIET? TYPES OF THIS DIET The vegetarian diet is a diet that excludes eating meat (pork, poultry, beef) and includes mainly plant-based foods (fruits, vegetables, seeds) but also dairy products, eggs, and occasionally fish and seafood. There are various reasons why people become vegetarians: for some, health is the biggest reason, for others religious beliefs, ethical reasons (some people don’t want to feed on the expense of someone’s life). Others prefer to avoid meat because of the involved antibiotics and hormones in it, or because they care for the environment (slaughterhouses add for the pollution just like regular factories). Some people follow this diet because the meat is expensive. And while in the past it was believed that becoming a vegetarian is a luxury (meaning you will have to buy fancy foods to get protein substitutes and having to starve in the winter months when there aren’t many fresh vegetables and fruits), today things are changed. This diet is accessible, the markets offer fresh foods all year round, and there are more vegetarian options than ever. Vegetarian menus, restaurants and snack bars are everywhere. Studies show that there are no health concerns when it comes to a vegetarian diet. Maybe in the past, people believed they wouldn’t be able to get the needed nutrients for a healthy life, but today plant-based diet is recognized as nutritionally sufficient and also as a way to lower the risk for many chronic illnesses. According to the American Dietetic Association, if you are carefully planning your vegetarian diet, you are providing yourself with healthy meals every day. This diet is wholesome, nutritionally suitable, and will give you the health benefits in the form of reduced cholesterol, lower weight, reduced risk of cardiovascular diseases, and boosted immunity.

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Becoming a vegetarian is not difficult. This diet should not scare you because you can eat vegetarian pizza, drink a soda drink, and eat your favorite candies. But, if you want to lose weight you will have to be smart and careful when it comes to the quality of your vegetarian food; you will want to eat more vegetables, fruits, and avoid processed foods. You will have to substitute saturated and trans fats with healthy fats (avocado, nuts, olive oil). At the end of the day, it is important to have limited calorie intake and exercise, if you want to slim healthily. To do this, you will have to change your old eating habits, but also, you will have to become more mindful of the ingredients you are consuming. If you are afraid that you will not be able to give up on meat completely, you can start slowly. You can start involving a few vegetarian meals per week. In between meals instead of snacks, you can start eating fruits, vegetables or nuts, and substitute your regular cooking oil with olive oil. Include plant-based proteins such as tofu, or eat fish instead of meat a few times a week. This way, you will test the waters and see if this diet will work for you in the long run. If your primary goal is weight loss and a healthy lifestyle, then the vegetarian diet will do an amazing job. These is the main info you need to know about this diet – it excludes meat, poultry, and even fish (although some vegetarians do consume it).

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There are several types of vegetarianism, and each of them has its own restrictions. Here are the most popular types:

Lacto-vegetarian – it restrains fish, poultry, meat, and eggs but allows dairy products.

Lacto-ovo-vegetarian – it restrains fish, meat, and poultry but allows dairy products and eggs.

Ovo-vegetarian – there is no meat, fish, poultry, and dairy products, but you can eat eggs.

Pescetarian-vegetarian – Meat and poultry are eliminated, but you can eat eggs sometimes, fish, and dairy products.

Flexitarian – This is mainly a regular vegetarian diet that allows meat, fish, or poultry occasionally.

Vegan – Meat, fish, eggs, poultry, and dairy products are out of the question as any other animal-derived products like honey.

The Centers for Disease Control and Prevention tells that more than 65 percent of American adults are overweight, but the predominance of obesity among vegetarians and vegans is under 10 percent. On average, the body weights in both male and female vegetarians are 3-20% lower than omnivores. Research shows that switching to a healthy plant-based diet helps in weight loss, even without lowering the calorie intake or regular exercise. Studies have found a reduction of calories after vegetarian/vegan meals; plantbased foods are excellent fuels for the body, compared to foods that make the body store the fat in layers around the stomach, legs, arms, and back. However, you need to know that an imbalanced vegetarian diet will not keep you slim. 12

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WHY YOU NEED TO START THE VEGETARIAN DIET? Before I start writing about the health benefits of the vegetarian diet, I want to be clear that my mission is not related to convincing you that meat-eaters are wrong. I intend to show you how a plant-based diet can improve your health. If we compare two people, one of them a meat eater and the other a vegetarian, the vegetarian tends to eat less saturated fat and foods that increase cholesterol. Also, a vegetarian is provided with a more massive amount of vitamins (C and E) as well as folic acid, potassium, dietary fiber, magnesium, and phytochemicals (plant chemicals) like carotenoids and flavonoids. Thanks to the vegetarian diet, a vegetarian is more likely to have lower cholesterol and lower blood pressure, as well as lower BMI (body mass index). These three are associated with the risk of chronic diseases as well as longevity. However, it is essential to mention that consuming healthy plant-based meals is not the only thing that will provide you with a healthy life. Also, it is crucial to work out regularly, live a stress-free life, quit smoking and drinking, and be psychologically in a good place. This is what we know from the medical researches so far: 15

Heart disease Vegetarians have a lower risk for cardiac diseases (mainly heart attack) and death from heart failures. In a study published a few years ago, that involved more than seventy thousand participants, on average the vegetarians had a 25% lower risk of dying from heart failures In another study with more than sixty thousand participants (mainly people in the Oxford cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC-Oxford)), the vegetarians had a 19% lower risk of death from heart issues. If you want to keep your heart in good health, the best thing is to eat wholegrain foods and legumes (high in fiber). Such foods keep the blood sugar levels in balance and reduce the levels of cholesterol. Nuts are an excellent food for the heart. They contain a low glycemic index and multiple antioxidants, fiber, vegetable protein, minerals, and good fatty acids. On the other hand, nuts are packed in calories and should be consumed in small amounts. But the great thing is that even a small amount will keep you full. For example, walnuts are rich in omega-3 fatty acids, known for their numerous health benefits. Fish is the best source of omega-3 fatty acids (which in some of the vegetarian types of diet is allowed). But, plant-derived omega-3 fatty acids may not be the ideal substitute for fish.

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Cancer Regularly eating fruits and vegetables will lower the risk of developing malignant diseases such as cancer. There is no scientific evidence that the vegetarian diet will protect you from this illness. Still, hundreds of studies show that the vegetarian diet will provide you with the daily needed servings of vegetables and fruits. According to the Oxford Vegetarian Study and EPIC-Oxford, fish-eaters had a lower risk of certain cancers than vegetarians who don’t consume fish at all. You can give up on meat for a while (no matter if you want to become a vegetarian or not), and you will reduce the risk of colon cancer. Vegetarians are known to have a lower risk of consuming foods that will remain cancerogenic substances in their colons.

Type 2 diabetes Plant-based diets are known to reduce the risk of type 2 diabetes. Vegetarians are not as exposed to the risk of this illness as non-vegetarians are. According to the Harvard-based Women’s Health Study, there is a link between eating red meat (mainly processed meats – hot dogs, bacon, and salami) and diabetes risk.

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Bone health As women age, their bone health tends to get weaker. Osteoporosis is widespread (bones are exposed to a higher risk of fractures). This is why some women are not prone to switching to the vegetarian diet. The reason for that is that the vegetarian diet is reducing the number of dairy products, which are the primary source for healthy bones. If the health of your bones is your priority, you can always pick one of the types of vegetarian diets, such as lacto-ovo vegetarians (where you are allowed to consume dairy products and eggs). This type of vegetarian diet provides you with enough calcium (almost as much as a regular meat-eater gets on a daily basis). According to the EPIC-Oxford study, vegans (the strictest type of the vegetarian diet) get less than the recommended daily amount of calcium and have a higher rate of fractured bones. Besides dairy products and eggs, some vegetables like broccoli, bok choy, Chinese cabbage, kale, and collards are rich in calcium. Also, Swiss chard and spinach contain calcium, but they are not the best choices because, besides calcium, they contain oxalates that make it harder for your body to absorb the calcium. Fruits and vegetables that are rich in potassium and magnesium are excellent for reducing the blood acidity, which will lower the risk of the elimination of calcium through the urine. Vegetarians (particularly vegans) are at higher risk of not getting enough amounts of vitamins K and D that are needed for bone health. Some leafy greens do contain vitamin K. If your choice is veganism, you should include leafy greens in your diet, as well as organic orange juice, rice, and soy milk and cereals, as well as taking the vitamin D supplement.

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WILL THIS DIET HELP YOU LOSE WEIGHT? No matter what type of diet you are following, it is essential to know that the weight loss will start when you reduce the number of calories. This is why it is important to consume fewer calories compared to the number of calories that you burn. If your intention is to lose some weight, you will have to cut your calories and combine that with regular working out sessions during the week. Perhaps some diets are created to help you slim fast, but it does not mean that they are good for your health. Losing weight at the rate faster than one kilogram per week is not a healthy option. First of all, it will be a shock for your body, and second, your weight will return once you start eating like you usually do (the infamous yo-yo effect). Let’s say that your goal is to slim healthily while eating wholesome meals that contain everything your body needs (proper amount of proteins, fiber, carbs, and fats) and that you don’t lose more than one kilogram per week. To maintain this, you will have to reduce your calorie intake. Your healthy meals should include vegetables, fruits, nuts, healthy fats and fatty acids, olive oil, water, organic juices, and a limited amount of carbohydrates. Besides that, you can combine your vegetarian diet with restricted calories with a combination of physical activity. Just like in any diet, water is essential; it will keep you hydrated and will help your digestion. The easiest way to create a good combination of your nutrients is to create the 40-30-30 split. This means that you get 40 percent of your calories from carbs, and proteins and fats come in 30 percent each. As mentioned before, a vegetarian diet ranges from lacto-ovo (where you can eat dairy products and eggs) to veganism, which restrains every food from animal sources (no meat, dairy, eggs, fish, even honey). 22

One thing I want to add here is that vegetarians are naturally leaner than meateaters, thanks to the diet that does not contain saturated fats and is mainly focused on whole foods, fruits, vegetables, and grains (which do not contain a high amount of calories). Vegans consume even fewer calories and fats since they do not eat anything that comes from animals. Their diet is strictly plant-based. This is why they can quickly lose weight. But, every person has a different body, and this diet will not necessarily bring the same results to everyone. If you are switching to vegetarianism because you want to lose weight, make sure you listen to your body and how it reacts to the plant-based meals. Talk to your physician and a nutritionist; they will tell you what foods will work for you the best. Set goals that will be easy to achieve, instead to start with harsh goals, where you will starve yourself and shock your body. The crucial thing is to be disciplined; it is the key to every weight-loss process. The vegetarian diet is not a low-calorie diet. There are many vegetarian foods and meals that are packed in calories. So, if you are not careful or disciplined, don’t be surprised when your weight does not go down. Every change takes courage, discipline, and dedication. This means that once you switch to vegetarianism because you want to lose weight, you will have to keep your eyes on the prize. Now you will have to be more aware of the ingredients you use (a product that contains numerous ingredients is most definitely packed with unhealthy nutrients). The fewer ingredients a product has, the healthier it is. Let’s take, for example, one of those instant mac and cheese packages. Sure, they are tasty; they belong to the vegetarian palette and do not require some special cooking skills. But, the ingredients show that they contain various cheese mix, sodium, citric and lactic acid, and so on. In the long run, eating such foods will not help you slim down (this is a processed food rich with carbs). So, it would be smarter to prepare the meal by yourself, instead of getting it from a box. Also, eating out can be a little challenging because you can hardly control the calorie intake in a restaurant. 23

If you want to lose weight, you will have to be careful about your portion sizes. If you are used to large portions, you will have to reduce the amount of food you eat. This is the first step towards cutting your calorie intake. The best way to do this is by planning your meals in advance. Preparation of meals (one night before, or preparing your entire weekly menu) will save you time and nerves, but also it will be a good way to be sure that you are eating balanced meals with lower calorie intake. Planning is a crucial part of any weight loss regimen, no matter if you are vegetarian, vegan, or a meat-eater. Also, how you prepare your meals is important; focus more on steam cooking, baking and boiling, instead of frying.

You are a vegetarian who wants to lose some weight – time to START exercising! No matter what diet you are following plant-based or meat-based, it will not do the job one hundred percent, if you are not active. Working out regularly will make your body stronger and will define your muscles. Also, it will help you digest your food easier and faster; when you give your metabolism a boost, it will be easier for your body to eliminate the extra weight. The great part about exercising is that you can decide what works best for you. You can go to the gym, start practicing yoga or Pilates, cycle, or simply hike or walk whenever you can. Seek suitable workout programs that are made especially for vegetarians (some workouts are focused on bodybuilding that requires animal proteins). A good way to start is walking to work or school, or use the stairs instead of the elevator. You can even workout at home (at least today, we have an endless number of free videos and workout applications).

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TIPS TO LOSE WEIGHT WHILE EATING VEGETARIAN FOOD Every healthy diet, no matter if it is plant-based or contains meat, should contain healthy nutrients – proteins, carbohydrates, fats, and fiber. The vegetarian diet does not contain meat; therefore, the protein sources are not going to come from animals. But, plants, dairy products, and fish do contain proteins, so vegetarians are not in danger. Although people believe that vegetarians are quite limited when it comes to proteins, I want to break that myth and offer you a list of vegetarian protein sources. The following list is a vegetarian protein that will help you lose weight:

• • • • • • • • • •

Quinoa Greek yogurt Chickpeas Beans Lentils Seitan Peas Nutritional yeast Tofu Tempeh

Next on the list of healthy ingredients that will help you slim, are the carbohydrates. There are many myths about carbohydrates – that they are not healthy, that they will make you fat, that you should completely cut them out of your meals. 26

The truth is somewhere in between. Eating only carbohydrates will undoubtedly lead to gaining extra weight. This is because the body will turn the carbs into glucose, which is the main brain’s fuel. When the brain has the energy that comes from carbs, it will not bother about other sources for energy. Therefore, the fat that you consumed will be stored around your stomach, arms, back, and legs. This is because the fat is the second-best option for energy for the body, and when it is not using it, it stores it for “rainy days.” You are allowed to eat carbohydrates, as long as you have a healthy amount of proteins and fat on your plate. The rule 40-30-30 should be applied – 40 percent of carbs, 30 percent of fats, and 30 percent of proteins. Only then you will provide your body with enough of everything, so it will not have to store the fats. Everything will be used (carbs as fuel and the fats will be burned). The following list contains carbohydrates that are excellent for weight loss:

• • • • • • • •

Spinach Bananas Apples Carrots Wholegrain bread Wholegrain pasta Rice Mango

Just like carbs, fats also have a bad reputation, because people believe that fats make them fat. Only when the amount of carbs is drastically more extensive than the number of fats you consume, you will gain the unattractive fat layers.

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When you restrict the number of carbs, and when the body needs additional sources for energy, it will turn to the fats you ate and will burn them at the same time. This is the list with healthy fats that you should include on your vegetarian menu:

• • • •

Cheese Avocado Extra virgin olive oil Nuts

• Seeds • Olive • Flaxseed (ground or oil)

Finally, your fiber is as important as any other nutrient. Fiber helps our stomach digest the food quickly and without issues. Fiber is found in fruits, veggies, beans, grains, and legumes. It is considered a type of carbohydrate that is excellent for your digestion. There are three types of fiber, and they have various functions and multiple health benefits: 28

Soluble fiber – It helps in slowing the emptying process in the stomach, or in simpler words, it will keep you full for a longer time. Soluble fiber helps in lowering cholesterol and balances blood glucose levels. It is found in fruits, vegetables, barley, legumes, and oats.

Insoluble fiber – This fiber absorbs water, which helps to soften the contents of our bowels; it also supports regular bowel movements. Insoluble fiber also helps you feel full for a longer time and keeps the bowel environment healthy. It is found in wholegrain breads and cereals, seeds, nuts, wheat bran, and in the skin of fruit and vegetables (this is why you always hear that you should not peel some fruits off such as apples).

Resistant starch – This type of fiber cannot be digested in the small intestine; it proceeds to the large intestine where it can help in the production of good bacteria that betters the bowel health. Resistant starch is in ripe bananas, rice (cooked or cooled), undercooked pasta. 29

An adult man needs thirty grams of fibers per day, while adult women need twenty-five grams per day, for proper and healthy functioning. • Avoid saturated oils and spreads. I know how delicious saturated oils and spreads are, but they will not help you maintain a slender figure in the long run. Instead, substitute them with unsaturated fats. • Unsaturated fats such as olive and sunflower oils and vegetables are a healthy option than butter, ghee, or other fats. You do not have to avoid them entirely since fat gives energy, but as a beginner, you can limit the intake. • Cut down foods that are packed in salt and sugar. Chocolate, chips, pastries, cakes, cookies, puddings, and other delicious junk food is not a healthy option even if they are entirely vegetarian. Foods that contain a large amount of sugar or salt than the daily recommendation may create health issues such as diabetes, high blood pressure, skin issues, cellulite. Start the transition slowly – whenever you feel like eating something sweet, reach for a banana or an apple. If that bag of chips is teasing you to open it, instead take a handful of nuts or at least popcorn that does not contain a large amount of salt (or butter or other additives). • Finally, fruits and vegetables are your first choice in this diet. Use the abundance of these foods. Supermarkets and farmer’s markets offer all kinds of fruits and veggies all year round. They are packed in vitamins and minerals and will satisfy your hunger and boost your body with the needed nutrients for the day.

Keeping your weight balanced during pregnancy Some women decide to continue their vegetarian diet during pregnancy. It is essential to get enough vitamins and minerals so the fetus will develop properly. The same goes for once you deliver your child and start breastfeeding. If you decide to raise your child on the vegetarian diet, make sure he or she consumes a wide variety of vegetarian foods that will provide enough vitamins, minerals, iron, proteins, fiber, and fat. 30

VEGETARIAN FOODS THAT WILL HELP YOU LOSE WEIGHT Protein is a crucial nutrient that your body needs, especially when you are trying to slim. It helps in speeding the metabolism, suppresses hunger, and affects the change of several hormones that regulate weight loss. A high protein intake speeds the metabolism because of its high thermic effect and other factors that assist in the burn of calories. Proteins reduce cravings, which is the thing you want while trying to cut down some weight; if you consume them in sufficient amounts, especially during breakfast, you will not feel the need to eat in between meals throughout the day.

Sources of protein While for meat-eaters, proteins are easily found in meat (and meat and dairy products), vegetarians have to focus on plant-based foods that are rich in proteins. But now, it is important to consume protein-rich foods that will be both vegetarian and will help you lose extra weight. Here are some vegetarian protein-rich foods that are excellent for weight loss 31

Lentils (dal) – A cup of cooked

lentils contains 18 grams of protein; you can cook it and make a soup, use it in your salads, or as a side in your main meal dish. Lentils are packed in carbs that are digested slowly, which means it also has fiber (excellent for good digestion and weight loss). The fact that it is rich in iron, manganese, and folate, makes it an even more valuable food for vegetarians.

Chickpeas (Chana) – Chickpeas

are classified as legumes, and are a rich source of proteins. A cup of cooked chickpeas has about fifteen grams of proteins. Besides that, it is a wonderful source of complex carbs, folate, fiber, phosphorus, manganese, potassium, and iron.

Quinoa and amaranth –

Excellent source of proteins that are gluten-free; both grains will keep you full for a longer time and will not cause you any cravings in between meals. The great thing is that you can combine them with both sweet and salty foods.

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Spinach – This leafy green has

more proteins than a hard-boiled egg and even half calories less. Sounds excellent if you are a vegetarian who wants to lose weight while providing your body with healthy nutrients.

Almonds – A few almonds a day

will help you slim efficiently; it’s a good base in the morning before your breakfast, or a healthy snack that will satisfy your hunger between meals.

Cottage Cheese – packed in

protein, but also in calcium, vitamin B12, riboflavin, phosphorus, and other nutrients excellent for a healthy slimming.

Broccoli – Although many people

are not a fan of it, broccoli is a rich source of vitamins C and K and fiber. It is a healthy and high-protein vegetable that will keep you full and will help your digestion.

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COMBINE VEGETARIAN DIET WITH INTERMITTENT FASTING Intermittent fasting is one of the ideal ways to lose weight effectively. The thing with intermittent fasting is that you can eat your meals regularly within your regular time (this time is called fed state), and once those hours are over, you will no longer eat. This way, you limit your calorie intake, while your body digests the food you ate during the day. You can pick one of the methods (10 hours of fed state and 14 hours of fasting; 12 hours reserved for eating your meals and 12 hours for fasting; 8:16, 6:18). People fear that they will crave foods once the fed state is over, but once you create this habit and remain disciplined, you will no longer feel the need to munch snacks in the middle of the night. If you are a beginner, you can try it out a few times a week and see how it will work for you. Some people practice intermittent fasting (no matter what diet they follow) constantly, every day. Finally, you can fast even when you don’t feel hunger and choose to skip a meal. People often eat in regular hours even when they are not hungry. This is a habit that provides your body with extra food, while the previous meal is not properly digested. Next time you have a heavy breakfast, you do not have to have your lunch a few hours later only because it is a habit you have been practicing your entire life. But, there are some more challenging methods such as fasting that can last for two days; these methods allow you to eat regularly your meals for five days, and then for two days, you do not eat anything. If it is too challenging, you can consume only 700 calories (mainly soups or liquid food). However, do not jump in this method before preparing your body and mind; start with the easier methods and see how you will react. Going two days without food can only cause you health issues (fatigue, headaches, irritability, and sickness). 34

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What can you drink while fasting? During the fasting hours, you are allowed to drink water (although some people are rigorous and don’t drink water when they fast). Since you are a beginner, you can surely drink water. Also, any drink that does not contain sugars (black coffee or tea) is a good option. Once you start fasting, stay away from sweetened drinks (soda, soft drinks) and alcohol (it is rich in sugars that will not work well with your fasting).

How to start fasting on the vegetarian diet The good thing about mixing both intermittent fasting and vegetarianism is that there is not a special rule about it. The only thing you need to follow is the method that suits you the best. Create your fasting hours and simply follow your vegetarian weight loss menu. There is no need to rush into it and stress your body. Start slowly and see how you react to the fasting hours. Usually, people can endure longer ratios (8:16, 10:14, 12:12) without any problems. All they have to do is resist the urge to snack in between meals once the fasting starts. However, don’t jump into the challenging methods such as the 5:2, or the socalled Warrior diet (4 hours of eating and 20 hours of fasting). It can be quite a shock; if you are a woman, stick to the longer daily ratios rather than going for the harsh ones (long fasting can affect the hormones that affect your menstrual cycle). If you want to give intermittent fasting a chance, create a meal plan that will have plenty of healthy vegetarian foods, mainly the ones that will keep you full for a long time. See it as a goal you need to accomplish within a few weeks or a few months. After your scheduled time for weight loss passes and you see the desired results, then intermittent fasting is a successful tool for you. But, if things don’t work out for you, it does not mean you failed; it simply means that intermittent fasting is not the ideal eating plan for you. 36

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Is intermittent fasting safe long term? Intermittent fasting is entirely safe in the long run if we assume you stick to the method that is not harming your health (10:12, 8:16, 12:12). Occasionally, you can go with the more challenging methods, but as long as you do not do them frequently (not more than once a week), you are entirely safe to do it as well. However, the best way to know this is to take a blood sample test and do a routine check; if there is some health problem, your doctor will recommend to stay away from fasting for as long as it needed. When it comes to the side effects of fasting, there is naturally the hunger it occurs at the beginning. You might feel tired or irritable, but these symptoms are normal because your body sees this fasting state as hunger and is warning you to provide the system with food. Intermittent fasting is the test of your character; if you managed to pass it, you would be able to do it without problems (of course, if we assume you are entirely healthy). What you must not forget is to stay hydrated; water will help your digestion, but also it will suppress your cravings in between meals. And finally, if you wonder if fasting while following the vegetarian diet is worth it, just keep in mind that fasting works with any diet (meat, plant-based, keto, paleo, and so on). It is a healthy way to lose weight while still eating every meal of the day during your active hours. With fasting, you allow your body to rest from extra food and extra work that it does to digest the food while you sleep. While in the fasting state, your body gains energy from the stored fats by burning them, and this is how you slim. The initial results will be visible within a week.

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39

40

BREAKFAST RECIPES

41

BANANA COOKIES Cooking Difficulty:

2/10

Cooking Time:

17 minutes

Servings:

12

STEP 1 INGREDIENTS • • • • • • • •

2 c. oats, gluten-free ¼ c. stevia 1 tsp. cinnamon powder 1 tsp. vanilla extract ½ c. raisins 1 c. almond butter 2 bananas, peeled and mashed 1 c. almonds, chopped

In a bowl, combine the butter with the stevia and the other ingredients and stir well using a hand mixer.

STEP 2

Scoop medium moulds of this mix on a baking sheet lined with parchment paper and flatten them a bit.

STEP 3

Cook them at 325 degrees F for 15 minutes and serve for breakfast.

NUTRITIONAL INFORMATION Calories 280, Fat 16g, Carbs 29g, Protein 8g

42

43

APPLE OATS Cooking Difficulty:

3/10

Cooking Time:

420 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • • •

½ tsp. cinnamon powder 1 ½ c. almond milk 1 c. oats, gluten-free 1 tbsp. flaxseed, ground 2 tbsps. swerve cooking spray 2 apples, cored and cubed 1 ½ c. water 2 tbsps. almond butter

Grease a slow cooker with the cooking spray and combine the oats with the water and the other ingredients inside.

STEP 2

Toss a bit and cook on Low for 7 hours.

STEP 3

Divide into bowls and serve for breakfast.

NUTRITIONAL INFORMATION Calories 149, Fat 3.6g, Carbs 27.3g, Protein 4.9g 44

45

PEACHES AND CREAM Cooking Difficulty:

2/10

Cooking Time:

4 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • •

2 c. coconut yogurt ½ c. water 1 pear, cored and chopped 2 tsps. pumpkin pie spice 2 tbsps. maple syrup ¼ c. cashews 2 c. pumpkin puree

In a blender, combine the cashews with the water and the other ingredients except the yogurt and pulse well.

STEP 2

Divide the yogurt into bowls, also divide the pumpkin cream on top and serve.

NUTRITIONAL INFORMATION Calories 200, Fat 6.4g, Carbs 32.9g, Protein 5.5g

46

47

PECAN AND ORANGE BOWLS Cooking Difficulty:

2/10

Cooking Time:

22 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

3 tbsps. pecans, chopped 2 c. orange juice 2 tbsps. stevia ¼ tsp. vanilla extract 1 c. oats, steel-cut 2 tbsps. coconut butter, melted

Heat up a pot with the orange juice over medium heat, add the oats, the butter, and the other ingredients, whisk, simmer for 20 minutes, divide into bowls and serve for breakfast.

NUTRITIONAL INFORMATION Calories 288, Fat 39.1g, Carbs 48.3g, Protein 4.7g 48

49

FROZEN ORANGE AND PINEAPPLE SMOOTHIE Cooking Difficulty:

1/10

Cooking Time:

2 minutes

Servings:

4

STEP 1

INGREDIENTS • • • • • •

1½ c. orange juice 3 c. pineapple 1 banana 1 tbsp. lime juice 1 c. oats 1 c. spinach

Blend the spinach (if you are using it) first with orange juice or some water. Now add all the remaining ingredients (except the optional oats) in the green juice, and blend to combine well. Pulse until it forms a thick, creamy mixture. Add oats, and give it a final, long blend to combine well and form a thick smoothie.

STEP 2

Pour in a glass, and add crushed ice from the top. Serve immediately to taste the fresh flavors of all the ingredients. The hint of orange and pineapple flavors makes this smoothie a very delicious option for your weight loss. Must try!

NUTRITIONAL INFORMATION Calories: 265, Fat: 1g, Carbs: 67g, Protein: 3g 50

51

AVOCADO SPREAD Cooking Difficulty:

1/10

Cooking Time:

1 minutes

Servings:

4

STEP 1 INGREDIENTS • 2 peeled and pitted avocados, chopped • 1 tbsp. olive oil • 1 tbsp. minced shallots • 1 tbsp. lime juice • 1 tbsp. heavy coconut cream • salt • black pepper • 1 tbsp. chopped chives

In a blender, combine the avocado flesh with the oil, shallots, and the other ingredients except for the chives.

STEP 2

Pulse well, divide into bowls, sprinkle the chives on top, and serve as a morning spread with whole grain bread.

NUTRITIONAL INFORMATION Calories: 79, Fat: 0.4 g, Carbs: 15 g, Protein: 1.3 g 52

53

CHICKPEA SCRAMBLE BOWL

Cooking Time:

Cooking Difficulty:

15 minutes

2/10

• • • • 54

INGREDIENTS

¼ diced onion 15 oz. chickpeas 2 garlic cloves, minced ½ tsp. turmeric

Servings:

2

• ½ tsp. black pepper • ½ tsp. extra virgin olive oil • ½ tsp. salt

STEP 1

Begin by placing the chickpeas in a large bowl along with a bit of water. Soak for few minutes and then mash the chickpeas lightly with a fork while leaving some of them in the whole form.

STEP 2

Next, spoon in the turmeric, pepper, and salt to the bowl. Mix well.

STEP 3

Then, heat oil in a medium-sized skillet over medium-high heat.

STEP 4

Once the oil becomes hot, stir in the onions. Sauté the onions for 3 to 4 minutes or until softened.

STEP 5

Then, add the garlic and cook for further 1 minute or until aromatic.

STEP 6

After that, stir in the mashed chickpeas. Cook for another 4 minutes or until thickened.

STEP 7

Serve along with micro greens. Place the greens at the bottom, followed by the scramble, and top it with cilantro or parsley. Serve alongside avocado slices.

NUTRITIONAL INFORMATION Calories: 801, Proteins: 41.5g, Carbs: 131.6g, Fat: 14.7g

55

PEACH & CHIA SEED BREAKFAST PARFAIT Cooking Difficulty:

2/10

Cooking Time:

10 minutes

Servings:

4

NUTRITIONAL INFORMATION Calories: 415, Protein: 13.9g, Carbs: 54.4g, Fat: 16.9g

56

STEP 1

Find a small bowl and add the chia seeds, maple syrup, and coconut milk.

STEP 2

Stir well, then cover and pop into the fridge for at least one hour.

INGREDIENTS • ½ oz. chia seeds • 1 tbsp. pure maple syrup • 1 c. coconut milk • 1 tsp. ground cinnamon • 3 diced peaches • 2/3 c. granola

STEP 3

Find another bowl, add the peaches and sprinkle with the cinnamon. Pop to one side.

STEP 4

When it’s time to serve, take two glasses, and pour the chia mixture between the two.

STEP 5

Sprinkle the granola over the top, keeping a tiny amount to one side to use to decorate later.

STEP 6

Top with the peaches and top with the reserved granola and serve.

57

COCONUT BUCKWHEAT PORRIDGE Cooking Difficulty:

2/10

Cooking Time:

12 minutes

Servings:

6

NUTRITIONAL INFORMATION Calories: 387, Proteins: 7g, Carbs: 25.3g, Fat: 31.4g

58

STEP 1

For making this high-protein oatmeal, you need to mix all the ingredients in a large mixing bowl until combined well.

INGREDIENTS • • • • • • •

1 c. water 2 tsps. vanilla extract 1 c. buckwheat grouts dash of salt ¼ c. chia seeds ¼ tsp. cinnamon 3 c. unsweetened coconut milk

STEP 2

Then, cover the bowl with plastic cling and place it in the refrigerator overnight.

STEP 3

Next morning, transfer the contents to a deep saucepan over medium heat.

STEP 4

Cook for 10 minutes or until thickened. Tip: Make sure to stir it continuously.

STEP 5

Serve it hot or warm.

59

STRAWBERRY CHAMOMILE SMOOTHIES

Cooking Difficulty:

1/10

INGREDIENTS • 1¾ c. chilled brewed chamomile tea • 2 c. frozen strawberries • 2 tbsps. lemon juice, freshly squeezed • ½ c. white mulberries, dried • 2 tbsps. chia seeds

Cooking Time:

1 minutes

Servings:

1

STEP 1

Using a blender, set in all the ingredients and blend well until very smooth.

STEP 2 Enjoy!

NUTRITIONAL INFORMATION Calories: 232, Fat: 5.7 g, Carbs: 48.1 g, Protein: 5.2 g 60

61

CHIA PUDDING Cooking Difficulty:

2/10

Cooking Time:

32 minutes

Servings:

2

STEP 1 INGREDIENTS • • • • • • •

1/3 c. coconut cream 55 g chia seeds 2 tbsps. cacao 1 tbsp. swerve 1 tbsp. vanilla sugar 2 c. water 2 tbsps. herbal coffee

Brew the herbal coffee with some hot water until the liquid is reduced by half. Strain the coffee before mixing in with the vanilla, swerve, and coconut cream.

STEP 2

Add in the chia seeds and cacao nibs net. Pour into some cups and place in the fridge for 30 minutes before serving.

NUTRITIONAL INFORMATION 257 Calories, 20.25g Fats, 2.25g Net Carbs, 7gProtein

62

63

CLASSIC APPLE OATS Cooking Difficulty:

3/10

Cooking Time:

15 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories: 232, Fat: 5.7 g, Carbs: 48.1 g, Protein: 5.2 g

64

STEP 1

Take Instant Pot and carefully arrange it over a clean, dry kitchen platform. Turn on the appliance.

STEP 2

INGREDIENTS • ½ tsp. cinnamon • ¼ tsp. ginger • 2 apples make half-inch chunks • ½ c. oats, steel cut • 1½ c. water • maple syrup • ¼ tsp. salt • clove • ¼ tsp. nutmeg

In the cooking pot area, add the water, oats, cinnamon, ginger, clove, nutmeg, apple, and salt. Stir the ingredients gently.

STEP 3

Close the pot lid and seal the valve to avoid any leakage. Find and press the “Manual” cooking setting and set cooking time to 5 minutes.

STEP 4

Allow the recipe ingredients to cook for the set time, and after that, the timer reads “zero.”

STEP 5

Press “Cancel” and press “NPR” setting for natural pressure release. It takes 8-10 times for all inside pressure to release.

STEP 6

Open the pot and arrange the cooked recipe in serving plates. Sweeten as needed with maple or agave syrup and serve immediately. Top with some chopped nuts, optional. 65

SIMPLE VANILLA HEMP Cooking Difficulty:

1/10

Cooking Time:

1 minutes

Servings:

STEP 1 INGREDIENTS • 4 c. leafy greens, kale, and spinach • 1 c. unsweetened hemp milk, vanilla • ½ c. mixed blueberries, frozen • 1 ½ tbsps. unrefined coconut oil • 1 tbsp. flaxseed • 1 tbsp. almond butter • 1 c. water

Add all the listed ingredients into your blender.

STEP 2

Blend until smooth.

STEP 3

Serve chilled and enjoy!

NUTRITIONAL INFORMATION Calories: 250, Fat: 20g, Carbs: 10g, Protein: 7g 66

1

67

PUMPKIN PORRIDGE Cooking Difficulty:

2/10

Cooking Time:

22 minutes

Servings:

4

STEP 1

Melt butter in the Instant Pot on SAUTÉ for 2 minutes.

INGREDIENTS • 1 c. steel cut oats • ½ c. pumpkin puree • 3 c. water • 1 tbsp. vegan butter • dash of cinnamon (or nutmeg)

STEP 2

Add the oats, pumpkin, water and sweetener.

STEP 3

Close the lid securely and cook at high pressure for 10 minutes.

STEP 4

Wait another 10 minutes for the natural pressure to release.

STEP 5

Top the porridge with cinnamon or nutmeg and serve.

NUTRITIONAL INFORMATION Calories: 116; Fat: 4.3 g; Carbs: 14.1 g; Protein: 3.1 g 68

69

PANCAKES WITH ORANGE JUICE Cooking Difficulty:

2/10

Cooking Time:

15 minutes

Servings:

6

STEP 1

Combine flour, spices, baking soda, and sweetener.

INGREDIENTS • 1 glass of orange juice • 1 cup flour • 3 tbsp. coconut oil • 2 tablespoons of sweetener • 1 teaspoon nutmeg • cinnamon (optional) • ½ teaspoon baking soda

STEP 2

Pour in the juice and stir the dough with a whisk - you should get a slightly thicker consistency than on pancakes.

STEP 3

Add oil and stir again.

STEP 4

Fry the pancakes on both sides until tender.

STEP 5 Enjoy!

NUTRITIONAL INFORMATION Calories: 190; Fat: 1.3 g; Carbs: 11.1 g; Protein: 2.1 g 70

71

BEAN PATE Cooking Difficulty:

2/10

Cooking Time:

10 minutes

Servings:

6

STEP 1

Finely chop the onion and fry until translucent.

INGREDIENTS • 1 cup cooked beans • 1 onion • ½ glass of water • 1 pinch of salt • olive oil

STEP 2

Rinse the beans.

STEP 3

Add oil and stir again.

STEP 4

Combine the onion, beans, and spices in a blender. If the consistency is not uniform, add water or oil.

STEP 5

Serve with whole-grain bread.

NUTRITIONAL INFORMATION

72

Calories: 160; Fat: 3.6 g; Carbs: 17.1 g; Protein: 6.1 g

73

KIWI BLUEBERRIES PUNCH Cooking Difficulty:

1/10

INGREDIENTS • • • • • • •

1 kiwi 2 c. fresh spinach ½ avocado 1 bananas 1 c. mixed berries 1 c. blueberries 2 c. water

Cooking Time:

1 minutes

Servings:

2

STEP 1

Using a blender, set in all your ingredients and blend until very smooth. Enjoy.

NUTRITIONAL INFORMATION Calories: 267, Fat: 10.8 g, Carbs: 43.5 g, Protein: 3.9 g 74

75

SCRAMBLED TOFU ON TOAST STEP 1 INGREDIENTS • 2 tbsps. olive oil • ½ c. onion, minced • 1 tbsp. minced garlic • ¼ c. diced tomatoes • ¼ c. diced red bell pepper • ¼ tsp. turmeric powder • ½ c. vegetable stock • 1/16 tsp. black pepper • ⅛ c. minced green onions • 2 tbsps. cashew cheese • 2 sprigs parsley, for garnish • 2 toasted, thick–cut bread • 1 pack extra firm

Press the “saute” button of the Instant Pot. Pour olive oil. Once hot, saute onion, garlic, and tomatoes for 3 minutes or until limp.

STEP 2

Add in red bell pepper, turmeric powder, vegetable stock and black pepper.

STEP 3

Close the lid. Lock in place and make sure to seal the valve. Press the manual button and cook for 1 minute on high.

STEP 4

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 5

Add in green onions and cashew cheese. Adjust taste if needed.

STEP 6

To serve, spoon “scrambled eggs” on toasted bread. Garnish with parsley sprigs. Serve. 76

Cooking Difficulty:

2/10

Cooking Time:

12 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories: 144.1, Fat: 5.7g, Carbs: 11.8g, Protein: 13.9g

77

AVOCADO KIWI SMOOTHIE Cooking Difficulty:

1/10

INGREDIENTS • • • • •

1 c. water 2 kiwis ½ avocado 1 banana 2 c. fresh baby spinach

Cooking Time:

1 minutes

Servings:

1

STEP 1

Using a blender, set in all your ingredients and blend until very smooth. Enjoy.

NUTRITIONAL INFORMATION Calories: 379, Fat: 15.8 g, Carbs: 63 g, Protein: 6.3 g

78

79

80

LUNCH RECIPES

81

BAKED BROCCOLI Cooking Difficulty:

2/10

Cooking Time:

20 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • •

2 minced garlic cloves 2 tbsps. olive oil 1 lb. broccoli florets ½ tsp. ground nutmeg ½ tsps. dried rosemary salt black pepper

In a roasting pan, combine the broccoli with the garlic and the other ingredients, toss and bake at 400 degrees F for 20 minutes.

STEP 2

Divide the mix between plates and serve.

NUTRITIONAL INFORMATION Calories 150, Fat 4.1g, Carbs 3.2g, Protein 2g

82

83

CREAMY SQUASH PIZZA INGREDIENTS • 3 c. fresh butternut squash, cubed • 2 tbsps. minced garlic • 1 tbsp. olive oil • 1 tsp. red pepper flakes • 1 tsp. cumin • 1 tsp. paprika • 1 tsp. oregano crust: • 2 c. dry french green lentils • 2 c. water • 2 tbsps. minced garlic • 1 tbsp. italian seasoning • 1 tsp. onion powder toppings: • 1 tbsp. olive oil • 1 pitted green bell pepper, diced • 1 c. chopped broccoli • 1 diced purple onion

Cooking Difficulty:

5/10

84

Cooking Time:

30 minutes

Servings:

4

STEP 1

STEP 6

STEP 2

Prepare the French green lentils according to the method.

Press the crust dough into the skillet until it resembles a round pizza crust and cook until the crust is golden brown—about 5-6 minutes on each side.

STEP 3

STEP 7

Preheat the oven to 350°F.

Add all the sauce ingredients to a food processor or blender, and blend on low until everything has mixed and the sauce looks creamy. Place in a bowl and set aside.

STEP 4

Clean the food processor or blender; then add all the ingredients for the crust and pulse on high speed until a dough-like batter has formed.

STEP 5

Heat a large deep-dish pan over medium-low heat and lightly grease it with 1 tablespoon of olive oil.

Put the crust on a baking tray covered with parchment paper.

STEP 8

Coat the topside of the crust with the sauce using a spoon, and evenly distribute the toppings across the pizza.

STEP 9

Bake the pizza in the oven until the vegetables are tender and browned, for about 15 minutes.

STEP 10

Slice into 4 equal pieces and serve, or store.

NUTRITIONAL INFORMATION Calories 258, Fat 9.2g, Carbs 38.3g, Protein 9g

85

DELICIOUS VEGGIE BURGER Cooking Difficulty:

3/10

Cooking Time:

35 minutes

Servings:

4

STEP 1 INGREDIENTS • 1 tbsp. l. olive oil • 180 g champignons • salt • pepper • 1 ribbed bow • 1 can canned chickpeas 1 can • 0.5 tsp soy sauce • 0.5 teaspoon hot sauce • 4 burger buns

Finely chop the onion, mushrooms. Fry everything in oil in a pan until brown, 4-5 minutes.

STEP 2

Place the chickpeas in a blender and blend until smooth. Add soy sauce and hot sauce to the mixture and mix well.

STEP 3

Form 4 cutlets from the mass and cook them in a skillet. Then place them between the hamburger buns and add your favorite vegetables and sauce. Enjoy!

NUTRITIONAL INFORMATION Calories: 390; Fat: 6.3 g; Carbs: 21.1 g; Protein: 5.6 g 86

87

BEANS SALAD

Cooking Difficulty:

1/10

INGREDIENTS • • • • • • • • • •

15 oz. green beans 1 lb. garbanzo beans 15 oz. dark red kidney beans 1 onion 12 tbsps. white sugar 10 tbsps. white vinegar 5 tbsps. vegetable oil ½ tsp. salt ½ tsp. black pepper ½ tsp. celery seed

Cooking Time:

3 minutes

Servings:

16

STEP 1

Mix all ingredients and refrigerate the salad for at least 12 hours

NUTRITIONAL INFORMATION Calories 126, Fat 8.6g, Carbs 6.9g, Protein 6.9g 88

89

SWEET POTATO QUESADILLAS Cooking Difficulty:

Cooking Time:

3/10

80 minutes

Servings:

3

INGREDIENTS • 1 c. dry black beans • ½ c. dry rice of choice • 1 sweet potato, peeled and diced • ½ c. salsa

• • • • •

4 tortilla wraps 1 tbsp. olive oil ½ tsp. garlic powder ½ tsp. onion powder ½ tsp. paprika

NUTRITIONAL INFORMATION Calories 683, Fat 12.7g, Carbs 121g, Protein 24.9g 90

STEP 1

Preheat the oven to 350°F.

STEP 2

Line a baking pan with parchment paper.

STEP 3

Cut the sweet potato into ½-inch cubes and drizzle these with olive oil. Transfer the cubes to the baking pan.

STEP 4

In your oven, set in the pan to bake the potatoes until tender, for around 1 hour.

STEP 5

Set aside for 5 minutes for potatoes to cool and then add them to a large mixing bowl with the salsa and cooked rice. Mash well to combine.

STEP 6

Over medium high heat, set your saucepan in place and add the potato/rice mixture, cooked black beans, and spices to the pan.

STEP 7

Cook everything for about 5 minutes or until it is heated through.

STEP 8

Take another frying pan and put it over medium-low heat. Place a tortilla in the pan and fill half of it with a heaping scoop of the potato, bean, and rice mixture.

STEP 9

Fold tortilla in half to ensure the filling is covered and cook the tortilla until both sides are browned—about 4 minutes per side.

STEP 10

Serve the tortillas with some additional salsa on the side. 91

ZUCCHINI CREAM SOUP Cooking Difficulty:

2/10

Cooking Time:

22 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • •

1 tbsp. dill, chopped 1 yellow onion, chopped 1 lb. zucchinis, chopped 32 oz. vegetable broth 1 tbsp. olive oil 1 c. coconut cream 1 tsp. ginger, grated

Heat up a pot with the oil over medium heat, add the onion and ginger, stir and cook for 5 minutes.

STEP 2

Add the zucchinis and the other ingredients, bring to a simmer, and cook over medium heat for 15 minutes.

STEP 3

Blend using an immersion blender, divide into bowls and serve.

NUTRITIONAL INFORMATION Calories 293, Fat 12.3g, Carbs 11.2g, Protein 6.4g

92

93

SPICE-ROASTED CARROTS Cooking Difficulty:

3/10

Cooking Time:

55 minutes

Servings:

2

STEP 1

Set your oven to 450 degrees F.

INGREDIENTS • • • • • • • •

8 large carrots 3 tbsps. olive oil 1 tbsp. red wine vinegar 2 tbsps. packed fresh oregano leaves 1 tsp. smoked paprika ½ tsp. ground nutmeg 1 tbsps. vegan butter ⅓ c. salted pistachios, roasted

• salt and pepper

STEP 2

Mix oregano, oil, nutmeg, paprika, carrots, salt, and pepper in a roasting pan.

STEP 3

Roast the mixture for about an hour or until carrots become tender.

STEP 4

Transfer to a plate.

STEP 5

Top with vinegar, butter, and top with pistachios before serving.

NUTRITIONAL INFORMATION 120 Calories, 3.5g Fats, 20g Net Carbs, and 2g Protein

94

95

SPINACH PITA BAKE Cooking Difficulty:

3/10

Cooking Time:

12 minutes

Servings:

6

STEP 1

Set oven to 350 degrees F.

INGREDIENTS • 6 oz. tomato pesto • 6 whole wheat pita breads • 2 chopped tomatoes • ½ c. kalamata olives • 1 bunch chopped spinach • 4 sliced mushrooms • ½ c. feta cheese (optional) • 3 tbsps. olive oil

STEP 2

Spread tomato pesto onto one side of each pita bread and place them pesto-side up on a baking sheet.

STEP 3

Top pitas with spinach, tomatoes, mushrooms, feta cheese.

STEP 4

Sprinkle with olive oil, and add pepper for seasoning.

STEP 5

Bake in preheated oven 10-12 minutes or until pitas are crisp. Cut into quarters and serve.

NUTRITIONAL INFORMATION 350 Calories, 11g Protein, 17g Fat, 41g Carbs 96

97

BROCCOLI AND TOFU Cooking Difficulty:

3/10

Cooking Time:

20 minutes

Servings:

2

STEP 1

Cut broccoli flowers into small pieces.

INGREDIENTS • 1 head of broccoli • tofu • 1 clove of garlic • 3 tsp soy sauce • salt and pepper

STEP 2

Steam the broccoli for about 2 to 3 minutes, until tender. Remove from heat and dip broccoli in cold water, then transfer to a bowl and set aside.

STEP 3

Wrap the tofu in a paper towel and press lightly to remove excess liquid, then crush with a fork.

STEP 4

Finely chop the garlic, mix with the soy sauce, then add the tofu and stir gently.

STEP 5

Top with broccoli and sauce and cheese.

NUTRITIONAL INFORMATION 190 Calories, 6g Protein, 7g Fat, 5,4g Carbs 98

99

CHICKPEA AND SPINACH CUTLETS INGREDIENTS • 1 red bell pepper • 19 oz. chickpeas, rinsed & drained • 1 c. ground almonds • 2 tsps. dijon mustard • 1 tsp. oregano

• • • • • •

Cooking Difficulty:

Cooking Time:

3/10

100

½ tsp. sage 1 c. spinach, fresh 1½ c. rolled oats 1 clove garlic, pressed ½ lemon, juiced 2 tsps. maple syrup, pure

40 minutes

Servings:

12

STEP 1

Get out a baking sheet. Line it with parchment paper.

STEP 2

Cut your red pepper in half and then take the seeds out. Place it on your baking sheet, and roast in the oven while you prepare your other ingredients.

STEP 3

Process your chickpeas, almonds, mustard, and maple syrup together in a food processor.

STEP 4

Add in your lemon juice, oregano, sage, garlic, and spinach, processing again. Make sure it’s combined, but don’t puree it.

STEP 5

Once your red bell pepper is softened, which should roughly take ten minutes, add this to the processor as well. Add in your oats, mixing well.

STEP 6

Form twelve patties, cooking in the oven for a half hour. They should be browned.

NUTRITIONAL INFORMATION Calories: 200, Protein: 8 g, Fat: 11g, Carbs: 21 g 101

GARLICKY KALE & PEA SAUTÉ Cooking Difficulty:

2/10

Cooking Time:

8 minutes

Servings:

2

STEP 1 INGREDIENTS • 2 sliced garlic cloves • 1 chopped hot red chile • 2 tbsps. olive oil • 2 bunches of chopped kale

In a saucepot, mix the ingredients except peas. Cook until the kale becomes tender for about 6 minutes.

STEP 2

Add peas and cook for 2 more minutes.

• 1 lb. peas

NUTRITIONAL INFORMATION 85 Calories, 3g Fats, 11g Net Carbs, and 5g Protein

102

103

TURMERIC CARROT CREAM Cooking Difficulty:

2/10

Cooking Time:

24 minutes

Servings:

4

STEP 1 INGREDIENTS • 5 c. vegetable broth • 1 lb. carrots, peeled and chopped • 2 tbsps. olive oil • 4 celery stalks, chopped • ¼ tsp. black pepper • 1 tbsp. cilantro, chopped • 1 yellow onion, chopped • 1 tsp. turmeric powder

Heat up a pot with the oil over medium heat, add the onion, stir and sauté for 2 minutes.

STEP 2 Add the carrots and the other ingredients, bring to a simmer, and cook over medium heat for 20 minutes.

STEP 3 Blend the soup using an immersion blender, ladle into bowls and serve.

NUTRITIONAL INFORMATION Calories 221, Fat 9.6g, Carbs 16g, Protein 4.8g

104

105

CUCUMBER SALAD Cooking Difficulty:

2/10

Cooking Time:

25 minutes

Servings:

2

STEP 1 INGREDIENTS • • • •

4 cucumbers parsley 1 tsp salt 0.5 tbsp. l. lemon peel

• 1 tsp lemon fresh

Prepare your cucumbers. Cut them into thin strips or rings, put them in a bowl, sprinkle with salt. Add finely chopped parsley. Cover with cling film and refrigerate for 20 minutes.

STEP 2

Stir the cucumbers and put in a salad bowl, season with lemon juice and zest, stir.

NUTRITIONAL INFORMATION 65 Calories, 0,5g Fats, 1g Carbs, and 2g Protein

106

107

BLACK BEAN WRAP WITH HUMMUS STEP 1

First, preheat the oven to 450 ˚F.

STEP 2

Next, spoon in oil to a heated skillet and stir in the onion.

STEP 3

Cook them for 2 to 3 minutes or until softened.

STEP 4

After that, stir in the bell pepper and saute for another 3 minutes.

STEP 5

Then, add mushrooms and corn to the skillet. Saute for 2 minutes.

STEP 6

In the meantime, spread the hummus over the wraps.

STEP 7

Now, place the sautéed vegetables, spinach, poblano strips, and beans.

STEP 8

Roll them into a burrito and place on a baking sheet with the seam side down.

STEP 9

Finally, bake them for 9 to 10 minutes.

STEP 10

Serve them warm. 108

Cooking Time:

Cooking Difficulty:

16 minutes

4/10

Servings:

2

INGREDIENTS • • • • •

1 poblano pepper, roasted ½ packet spinach 1 onion, chopped 2 whole grain wraps ½ can black beans

• 1 bell pepper, seeded & chopped • 4 oz. mushrooms, sliced • ½ c. corn • 8 oz. red bell pepper hummus, roasted

NUTRITIONAL INFORMATION Calories: 293, Proteins: 13.7g, Carbs: 42.8g, Fat: 8.8g 109

CUCUMBER EDAMAME SALAD Cooking Difficulty:

2/10

STEP 1

Bring a medium-sized pot filled halfway with water to a boil over medium-high heat.

STEP 2

Add the sugar snaps peas and cook them for about 2 minutes.

STEP 3

Take the pot off the heat, drain the excess water, transfer the sugar snaps peas to a medium-sized bowl and set aside for now.

STEP 4

Fill the pot with water again, add the teaspoon of salt and bring to a boil over medium-high heat.

STEP 5

Add in edamame and let them cook for about 6 minutes.

110

Cooking Time:

15 minutes

Servings:

2

STEP 6

Take the pot off the heat, drain the excess water, transfer the soybeans to the bowl with sugar snaps peas, and let them cool down for about 5 minutes.

STEP 7

Using a bowl, mix all ingredients, except sesame seeds and nori crumbs.

STEP 8

Stir well to coat.

STEP 9

Top with sesame seeds and nori crumbs.

STEP 10

Refrigerate for 30 minutes. Serve.

INGREDIENTS • • • • •

3 tbsps. avocado oil 1 c. cucumber, sliced ½ c. fresh sugar snap peas, sliced ½ c. fresh edamame ¼ c. radish, sliced

• 1 pitted hass avocado, peeled, sliced • 1 crumbled nori sheet • 2 tsps. roasted sesame seeds • 1 tsp. salt

NUTRITIONAL INFORMATION Calories 409, Carbs 7.1 g, Fats 38.25 g, Protein 7.6 g 111

SPINACH WITH TOMATOES Cooking Difficulty:

2/10

Cooking Time:

14 minutes

Servings:

4

NUTRITIONAL INFORMATION Calories: 129; Fat: 8.1 g; Carbs: 7.9 g; Protein: 5.4 g

112

STEP 1

Place the oil in the Instant Pot and select SAUTÉ. Add the onion and cook for about 3 minutes.

INGREDIENTS • • • • • • • • •

2 tbsps. olive oil 2 chopped onions 2 tsps. minced garlic 10 c. freshly chopped spinach 1 c. chopped tomatoes ½ c. tomato puree 1½ c. vegetable broth 1 tbsp. fresh lemon juice ½ tsp. red pepper flakes, crushed • salt • pepper

STEP 2

Add the garlic and red pepper flakes and cook for 1 minute.

STEP 3

Add spinach and cook for 2 minutes.

STEP 4

Press the CANCEL button and stir in the remaining ingredients.

STEP 5

Secure the lid and cook at high pressure for 6 minutes.

STEP 6

When the cooking is complete, carefully do a quick pressure release.

STEP 7

Serve warm.

113

SIZZLING VEGETARIAN FAJITAS Cooking Time:

Cooking Difficulty:

120 minutes

2/10

Servings:

8

INGREDIENTS • 4 oz. diced green chilies • 3 diced tomatoes • 1 cored yellow bell pepper, sliced • 1 cored red bell pepper, sliced • 1 white onion, peeled and sliced

STEP 1

Take a 6-quarts slow cooker, grease it with a non-stick cooking spray, and add all the ingredients.

STEP 2

Stir until it mixes properly and cover the top.

• • • • • •

½ tsp. garlic powder ¼ tsp. salt 2 tsps. red chili powder 2 tsps. ground cumin ½ tsp. dried oregano 1 ½ tbsps. olive oil

STEP 3

Plug in the slow cooker; adjust the cooking time to 2 hours and let it cook on the high heat setting or until cooks thoroughly.

STEP 4

Serve with tortillas.

NUTRITIONAL INFORMATION Calories:220 Cal, Carbs:73g, Protein:12g, Fats:8g 114

115

ASPARAGUS AND PEPPERS BOWLS Cooking Difficulty:

3/10

Cooking Time:

21 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • • • • •

1 green bell pepper, sliced 2 tbsps. olive oil 2 c. baby spinach 1 red bell pepper, sliced 3 carrots, sliced ¼ tsp. black pepper ½ c. vegetable broth 1 yellow bell pepper, sliced 1 red onion, chopped 3 garlic cloves, minced 1 lb. asparagus, halved and trimmed

Heat up a pan with the oil over medium-high heat, add the onion and the garlic, stir and sauté for 2 minutes.

STEP 2

Add the asparagus and the other ingredients except for the spinach, toss and cook for 15 minutes.

STEP 3

Add the spinach, cook everything for 3 minutes more, divide into bowls, and serve for lunch.

NUTRITIONAL INFORMATION Calories 221, Fat 11.2g, Carbs 14.3g, Protein 5.9g

116

117

QUINOA WITH MUSHROOMS AND PEPPERS

118

Cooking Difficulty:

3/10

Cooking Time:

20 minutes

Servings:

8

STEP 1 INGREDIENTS • • • • • • • • • • • •

2½ c. quinoa, rinsed 2 chopped onions 20 diced button mushrooms 1 minced red chili 2 red bell peppers, sliced 2 sliced green bell peppers 4 tbsps. miso paste 4 tbsps. soy sauce 2½ c. vegetable broth 6 tbsps. olive oil salt 4 cloves garlic, grated and chopped • 2 tbsps. tomato paste • 2 tbsps. lemon juice • a handful fresh cilantro, chopped

Press the SAUTÉ button. Add oil. When the oil is heated, add onion, mushroom, salt, and chili and sauté until onion turns translucent.

STEP 2

Add the quinoa along with the remaining ingredients and stir. Press CANCEL.

STEP 3

Close the lid. Select MANUAL and cook at high pressure for 5 minutes.

STEP 4

When the cooking is complete, do a natural pressure release for 10 minutes. Quick release the remaining pressure.

STEP 5

SFluff with a fork garnished with cilantro, and serve.

NUTRITIONAL INFORMATION Calories: 348; Fat: 14.5 g; Carbs: 39.2; Protein: 11.5 g 119

120

DINNER RECIPES

121

RAW ZOODLES WITH AVOCADO ‘N NUTS Cooking Difficulty:

2/10

Cooking Time:

10 minutes

Servings:

2

STEP 1 INGREDIENTS • • • • • • • •

1 zucchini 1½ c. basil 1/3 c. water 5 tbsps. pine nuts 2 tbsps. lemon juice 1 avocado, peeled, pitted, sliced optional: 2 tbsps. olive oil 6 yellow cherry tomatoes, halved • optional: 6 red cherry tomatoes, halved • sea salt and black pepper

Add the basil, water, nuts, lemon juice, avocado slices, optional olive oil (if desired), salt, and pepper to a blender.

STEP 2

Blend the ingredients into a smooth mixture. Season with more pepper and salt and blend again.

STEP 3

Divide the sauce and the zucchini noodles between two medium-sized bowls for serving, and combine in each.

STEP 4

Top the mixtures with the halved yellow cherry tomatoes, and the optional red cherry tomatoes (if desired); serve and enjoy!

NUTRITIONAL INFORMATION

Calories 317, Carbs 7.4 g, Fats 28.1 g, Protein 7.2 g 122

123

EXQUISITE BANANA, APPLE, AND COCONUT CURRY INGREDIENTS • • • • • • • •

½ c. amaranth seeds 1 apple, cored and sliced 1 banana, sliced 1 ½ c. diced tomatoes 3 tsps. chopped parsley 1 chopped green pepper 1 white onion, peeled and diced 2 tsps. minced garlic

• • • • • • • •

1 tsp. salt 1 tsp. ground cumin 2 ½ tbsps. curry powder 2 tbsps. flour 2 bay leaves ½ c. white wine 8 fl. oz. coconut milk ½ c. water

NUTRITIONAL INFORMATION Calories:370 Cal, Carbs:15g, Protein:5g, Fats:8g 124

Cooking Difficulty:

4/10

STEP 1

Using a food processor, place the apple, tomatoes, garlic, and pulse it until it gets smooth but a little bit chunky.

STEP 2

Add this mixture to a 6-quarts slow cooker and add the remaining ingredients.

Cooking Time:

350 minutes

Servings:

6

STEP 3

Stir until it mixes properly and cover the top.

STEP 4

Plug in the slow cooker; adjust the cooking time to 6 hours and let it cook on the low heat setting or until it is cooked thoroughly.

STEP 5

Add the seasoning and serve right away. 125

CAULIFLOWER STEAK WITH SWEET-PEA PUREE Cooking Difficulty:

3/10

Cooking Time:

35 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories 234, Fat 3.8g, Carbs 40.3g, Protein 14.5g

126

STEP 1

Preheat oven to 425F.

STEP 2

INGREDIENTS cauliflower: • 2 heads cauliflower • 1 tsp. olive oil • ¼ tsp. paprika • 1 tsp. coriander • ¼ tsp. black pepper sweet-pea puree: • 10 oz. frozen green peas • 1 onion, chopped • 2 tbsps. fresh parsley • ¼ c. unsweetened soy milk

Remove bottom core of cauliflower. Stand it on its base, starting in the middle, slice in half. Then slice steaks about ¾ inches thick.

STEP 3

Using a baking pan, set in the steaks.

STEP 4

Using olive oil, coat the front and back of the steaks.

STEP 5

Sprinkle with coriander, paprika, and pepper.

STEP 6

Bake for 30 minutes, flipping once.

STEP 7

Meanwhile, steam the chopped onion and peas until soft.

STEP 8

Place these vegetables in a blender with milk and parsley and blend until smooth.

127

BALSAMIC-GLAZED ROASTED CAULIFLOWER Cooking Difficulty:

3/10

Cooking Time:

75 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • • •

1 head cauliflower ½ lb. green beans, trimmed 1 peeled red onion, wedged 2 c. cherry tomatoes ½ tsp. salt ¼ c. brown sugar 3 tbsps. olive oil 1 c. balsamic vinegar 2 tbsps. chopped parsley, for garnish

Place cauliflower florets in a baking dish, add tomatoes, green beans, and onion wedges around it, season with salt, and drizzle with oil.

STEP 2

Pour vinegar in a saucepan, stir in sugar, bring the mixture to a boil and simmer for 15 minutes until reduced by half.

STEP 3

Brush the sauce generously over cauliflower florets and then roast for 1 hour at 400 degrees f until cooked, brushing sauce frequently.

STEP 4

When done, garnish vegetables with parsley and then serve.

NUTRITIONAL INFORMATION Calories: 86, Fat: 5.7 g, Carbs: 7.7 g, Protein: 3.1 g 128

129

GRILLED ZUCCHINI WITH TOMATO SALSA Cooking Difficulty:

3/10

Cooking Time:

Servings:

10 minutes

4

STEP 1

Preheat your grill.

INGREDIENTS • 4 zucchinis, sliced • 1 tbsp. olive oil

STEP 2

Coat the zucchini with oil and season with salt and pepper.

STEP 3

• salt and pepper

Grill for 4 minutes per side.

• 1 c. tomatoes, chopped

STEP 4

• 1 tbsp. mint, chopped • 1 tsp. red wine vinegar

Mix the remaining ingredients in a bowl.

STEP 5

Top the grilled zucchini with the minty salsa.

NUTRITIONAL INFORMATION Calories 71, Fat 5 g, Carbs 6 g, Protein 2 g

130

131

PINK PASTA WITH PINE NUTS AND BASIL Cooking Difficulty:

3/10

Cooking Time:

Servings:

17 minutes

4

STEP 1

Boil pasta in salted water for 2-3 minutes.

INGREDIENTS • 1 lb. durum wheat pasta • 1 glass of red wine • ¼ cup olive oil • ¼ cups of pine nuts • 2 cloves of garlic • sprig of basi

STEP 2

Heat oil in another saucepan, add garlic, wine and bring to a boil.

STEP 3

Add the pasta to the wine mixture and cook for another 2-3 minutes until tender.

STEP 4

Serve the pasta immediately, sprinkle with pine nuts and basil leaves.

NUTRITIONAL INFORMATION Calories 163, Fat 2 g, Carbs 6 g, Protein 5 g

132

133

SWEET POTATO AND WHITE BEAN SKILLET Cooking Difficulty:

4/10

Cooking Time:

30 minutes

Servings:

4

NUTRITIONAL INFORMATION Calories: 263, Fat: 4 g, Carbs: 44 g, Protein: 13 g 134

STEP 1

Take a large skillet pan, place it over medium heat, add ½ tablespoon oil and when it melts, add onion and cook for 5 minutes.

STEP 2 INGREDIENTS • • • • • • • • • • •

1 bunch kale, chopped 2 sweet potatoes, peeled, cubed 12 oz. cannellini beans 1 peeled onion, diced 1/8 tsp. red pepper flakes 1 tsp. salt 1 tsp. cumin ½ tsp. ground black pepper 1 tsp. curry powder 1 ½ tbsps. coconut oil 6 oz. coconut milk, unsweetened

Then stir in sweet potatoes, stir well, cook for 5 minutes, then season with all the spices, cook for 1 minute and remove the pan from heat.

STEP 3

Take another pan, add remaining oil in it, place it over medium heat and when oil melts, add kale, season with some salt and black pepper, stir well, pour in the milk and cook for 15 minutes until tender.

STEP 4

Then add beans, beans, and red pepper, stir until mixed and cook for 5 minutes until hot.

STEP 5

Serve straight away.

135

BELL PEPPERS AND AVOCADO BOWLS Cooking Difficulty:

2/10

Cooking Time:

15 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • • • • •

2 tbsps. olive oil 1 red bell pepper 1 green bell pepper 2 chopped shallots 1 yellow bell pepper, stripped 1 peeled and pitted avocado, chopped into wedges 1 tsp. sweet paprika ½ c. vegetable stock salt black pepper 1 tbsp. chopped chives

Heat up a pan with the oil medium heat, add the shallots and sauté them for 2 minutes.

STEP 2

Add the bell peppers, avocado, and the other ingredients except for the chives, toss, bring to a simmer, then cook over medium heat for 13 minutes more.

STEP 3

Add the chives, toss, divide into bowls, and serve for breakfast.

NUTRITIONAL INFORMATION Calories 194, Fat 17.1g, Carbs 11.5g, Protein 2g

136

137

RICH RED LENTIL CURRY Cooking Difficulty:

3/10

Cooking Time:

310 minutes

Servings:

16

STEP 1 INGREDIENTS • 4 c. uncooked brown lentils, rinsed • 2 white onions, peeled and diced • 2 tsps. minced garlic • 1 tbsp. minced ginger • 1 tsp. salt • ¼ tsp. cayenne pepper • 5 tbsps. red curry paste • 2 tsps. brown sugar • 1 ½ tsps. ground turmeric • 1 tbsp. garam masala • 60 oz. tomato puree • 7 c. water • ½ c. coconut milk • ¼ c. chopped cilantro

Using a 6-quarts slow cooker, place all the ingredients except for the coconut milk and cilantro.

STEP 2

Stir until it mixes properly and cover the top.

STEP 3

Plug in the slow cooker; adjust the cooking time to 5 hours and let cook on high or until the lentils are soft.

STEP 4

Check the curry during cooking and add more water if needed.

STEP 5

When the curry is cooked, stir in the milk, then garnish it with the cilantro and serve right away.

NUTRITIONAL INFORMATION Calories:192 Cal, Carbs:33g, Protein:12g, Fats:3g 138

139

QUINOA AND SPINACH CAKES Cooking Difficulty:

2/10

Cooking Time:

9 minutes

Servings:

10

STEP 1 INGREDIENTS • • • • • • • • • • •

2 c. cooked quinoa 1 c. chopped baby spinach 1 egg 2 tbsps. minced parsley 1 tsp. minced garlic 1 carrot, peeled and shredded 1 chopped onion ¼ c. oat milk ¼ c. parmesan cheese, grated 1 c. breadcrumbs sea salt

• ground black peppe

In a mixing bowl, mix all ingredients. Season with salt and pepper to taste.

STEP 2

Preheat your Air Fryer to 390°F.

STEP 3

Scoop ¼ cup of quinoa and spinach mixture and place in the Air Fryer cooking basket. Cook in batches until browned for about 8 minutes.

STEP 4

Serve and enjoy!

NUTRITIONAL INFORMATION Calories: 188, Fat: 4.4 g, Carbs: 31.2g, Protein: 8.1g

140

141

BEET SALAD STEP 1

Arrange the trivet in the Instant Pot. Add 1 cup of water in the Instant Pot.

STEP 2

Place the beets on top of trivet in a single layer.

STEP 3

Secure the lid and cook at high pressure for 20 minutes.

STEP 4

When the cooking is complete, do a quick pressure release.

STEP 5

Remove the inner pot and rinse the beet under running cold water.

STEP 6

Cut the beets in desired size slices and transfer into a salad bowl.

STEP 7

Add spinach and drizzle with vinegar.

STEP 8

In a bowl, add all dressing ingredients and beat until well combined.

STEP 9

Pour dressing over beets mixture and gently toss to coat well.

STEP 10

Serve with the topping of cheese. 142

Cooking Difficulty:

Cooking Time:

2/10

25 minutes

Servings:

4

INGREDIENTS • • • •

8 trimmed beets 4 c. fresh baby spinach 2 tbsps. balsamic vinegar 2 tbsps. tofu cheese for dressing: • 4 tbsps. capers

• 1 minced garlic clove • 2 tbsps. freshly minced parsley • 2 tbsps. extra-virgin olive oil • salt • pepper

NUTRITIONAL INFORMATION Calories: 174; Fat: 8.6g; Carbs: 17.3 g; Protein: 5.3 g 143

PASTA WITH BROCCOLI Cooking Difficulty:

3/10

Cooking Time:

20 minutes

Servings:

4

STEP 1 INGREDIENTS • 2 cups durum wheat pasta • 1 tbsp. l. garlic • 1/4 tsp salt • 1 tbsp. l. lemon juice • 2.5 cups water • 1 cup broccoli • 2 tbsp. l. olive oil

Heat oil in a deep frying pan, add garlic, fry lemon juice for about 3 minutes. Add pasta, cover with water and mix well. Bring to a boil, reduce heat and cook until al dente for about 11 minutes; add chopped broccoli after 6 minutes.

STEP 2

Remove the lid and cook for about 3-4 minutes for the water to boil away. Place on a plate and sprinkle with tofu.

NUTRITIONAL INFORMATION

Calories: 211, Fat: 2.4 g, Carbs: 11.2g, Protein: 6.1g 144

145

SAVORY SPANISH RICE Cooking Time:

Cooking Difficulty:

280 minutes

2/10

Servings:

10

INGREDIENTS • 1 c. long grain rice, uncooked • ½ c. green bell pepper, chopped • 14 oz. diced tomatoes • ½ c. chopped white onion • 1 tsp. minced garlic 146

• • • • •

½ tsp. salt 1 tsp. red chili powder 1 tsp. ground cumin 4 oz. tomato puree 8 fl. oz. water

STEP 1

Grease a 6-quarts slow cooker with a non-stick cooking spray and add all the ingredients into it.

STEP 2

Stir properly and cover the top.

STEP 3

Plug in the slow cooker; adjust the cooking time to 5 hours and let cook on high or until the rice absorbs all the liquid.

STEP 4

Serve right away.

NUTRITIONAL INFORMATION Calories:210 Cal, Carbs:11g, Protein:12g, Fats:10g

147

COUSCOUS WITH VEGGIES Cooking Difficulty:

3/10

INGREDIENTS • • • • • • • • • • • • • • •

148

1 c. uncooked couscous 1 diced turnip 2 chopped plum tomatoes 2 sliced leeks 3 diced zucchini 2 diced carrots 1 diced potato 2 diced celery stalks 1 can chickpeas 1 tsp. paprika 1 ½ tsp. ground cumin 3 c. vegetable stock 2 tbsps. olive oil 1 tsp. salt 1/8 tsp. black

Cooking Time:

10 minutes

Servings:

2

STEP 1

Press the Saute button and heat the oil. Stir in the leeks and saute for 3 minutes. Add the tomatoes, turnip, carrots, potato, zucchini, celery, chickpeas, paprika, cumin, salt, and pepper. Cook for 2 minutes and then add 1 ½ c.s of vegetable stock.

STEP 2

Close the lid. Lock in place and make sure to seal the valve. Press the “stew” button and cook for 3 minutes on high.

STEP 3

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 4

Remove from the heat and lower the pressure. Open the pressure cooker and remove the vegetables. Set aside.

STEP 5

Meanwhile, in a small saucepan, put the vegetable liquid and let it simmer. Pour the remaining stock and bring to a boil. Add the olive oil and couscous. Stir constantly and bring to a boil. Let sit for 5 minutes.

STEP 6

Place couscous on a serving dish and form a well in the center. Place vegetables and pour over the vegetable liquid over the couscous. Serve.

NUTRITIONAL INFORMATION Calories: 219.6; Fat: 4.0g; Carbs: 40.3g; Protein: 6.5g 149

LINGUINE WITH WILD MUSHROOMS Cooking Difficulty:

2/10

Cooking Time:

10 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • • •

12 oz. mixed mushrooms, sliced 2 green onions, sliced 1 ½ tsps. minced garlic 1 lb. whole-grain linguine pasta, cooked ¼ c. nutritional yeast ½ tsp. salt ¾ tsp. ground black pepper 6 tbsps. olive oil ¾ c. vegetable stock, hot

Take a skillet pan, place it over medium-high heat, add garlic and mushroom and cook for 5 minutes until tender.

STEP 2

Transfer the vegetables to a pot, add pasta and remaining ingredients, except for green onions, toss until combined and cook for 3 minutes until hot.

STEP 3

Garnish with green onions and serve.

NUTRITIONAL INFORMATION Calories: 430, Fat: 15 g, Carbs: 62 g, Protein: 15 g

150

151

CAULIFLOWER AND TOMATOES MIX Cooking Difficulty:

2/10

Cooking Time:

Servings:

30 minutes

4

STEP 1 INGREDIENTS • • • • • • • • • •

1 lb. cauliflower florets ½ lb. halved cherry tomatoes 2 tbsps. avocado oil 2 chopped shallots 2 minced garlic cloves salt black pepper 1 c. vegetable stock 1 tbsp. chopped coriander ½ tsp. ground allspice

Ensure that you heat the pan; add the shallots and the garlic and sauté for 2 minutes.

STEP 2

Add the cauliflower and the other ingredients toss bring to a simmer then cook over medium heat for 28 minutes more.

STEP 3

Divide everything between plates and serve.

NUTRITIONAL INFORMATION Calories 89, Fat 3.8g, Carbs 13.5g, Protein 2.9g

152

153

CAULIFLOWER BOLOGNESE WITH ZUCCHINI NOODLES INGREDIENTS • 1 medium head cauliflower, broken into florets • 2 minced cloves garlic • ½ c. diced onions • ¾ tsp. dried basil • red pepper flakes • 1 tsp. dried oregano flakes

• ¼ c. vegetable broth • 1½ cans (14 oz. each) diced tomatoes • salt • pepper • for the noodles: • 4 medium zucchinis

NUTRITIONAL INFORMATION Calories: 211; Fat: 1.9 g; Carbs: 28.1; Protein: 14.3 g 154

Cooking Difficulty:

3/10

STEP 1

Add all the ingredients except zucchini to the Instant Pot.

STEP 2

Close the lid. Select MANUAL and cook at high pressure for 3 minutes.

STEP 3

When the cooking is complete, do a quick pressure release.

Cooking Time:

7 minutes

Servings:

2

STEP 4

Meanwhile, make noodles of the zucchini using a spiralizer using blade A or a julienne peeler.

STEP 5

Mash the cauliflower with a potato masher or in a food processor.

STEP 6

Divide the noodles in 4 bowls. Place cauliflower Bolognese over it and serve. 155

CHERRY TOMATO AND CORN SALAD Cooking Difficulty:

2/10

Cooking Time:

• • • • • •

1 branch of cherry tomatoes 1 can of canned corn 3 avocados cilantro lemon juice salt pepper

2

4 minutes

STEP 1 INGREDIENTS

Servings:

Chop tomatoes, avocado.

cilantro,

STEP 2

Mix in a salad bowl with corn, season with lemon juice, and add spices.

STEP 3

Divide the salad into plates.

NUTRITIONAL INFORMATION Calories 99, Fat 3.8g, Carbs 11.5g, Protein 4.9g 156

and

157

EGGPLANT ITALIANO Cooking Difficulty:

2/10

Cooking Time:

5 minutes

Servings:

8

NUTRITIONAL INFORMATION Calories: 127; Fat: 5.8 g; Carbs: 11.6; Protein: 3 g

158

INGREDIENTS • 2½ lbs. eggplant, cubed • 4 celery stalks, cut into 1-inch pieces • 2 sliced onions • 7½ oz. canned tomato sauce • 2 cans (16 ounce each) diced tomatoes with its juice • 2 tbsps. olive oil, divided • 1 c. olives pitted and halved • 4 tbsps. balsamic vinegar • 2 tbsps. drained capers • 1 tbsp. maple syrup • 2 tsps. dried basil • salt • pepper • basil leaves to garnish

STEP 1

Add all the ingredients into the Instant Pot. Stir to mix well.

STEP 2

Close the lid. Select MANUAL and cook at high pressure for 4 minutes.

STEP 3

When the cooking is complete, do a quick pressure release.

STEP 4

Garnish with fresh basil and serve over rice or noodles.

159

160

DESSERTS & SNACKS

161

LENTILS SPREAD Cooking Difficulty:

3/10

INGREDIENTS • 2 garlic cloves, minced • ½ c. cilantro, chopped • 14 oz. canned lentils, drained, unsalted, and rinsed • 1 lemon juice • 2 tbsps. olive oil

Cooking Time:

15 minutes

Servings:

4

STEP 1

In a blender, combine the lentils with the oil and the other ingredients, pulse well, divide into bowls and serve as a party spread.

NUTRITIONAL INFORMATION Calories 416, Fat 8.2g, Carbs 60.4g, Protein 25.8g 162

163

POTATO CHIPS Cooking Difficulty:

2/10

Cooking Time:

21 minutes

Servings:

4

STEP 1 INGREDIENTS • 1 tsp. sweet paprika • 1 tbsp. chives, chopped • 4 gold potatoes, peeled and thinly sliced • 2 tbsps. olive oil • 1 tbsp. chili powder

Spread the chips on a lined baking sheet, add the oil and the other ingredients, toss, introduce in the oven and bake at 390 degrees F for 20 minutes.

STEP 2

Divide into bowls and serve.

NUTRITIONAL INFORMATION Calories 118, Fat 7.4g, Carbs 13.4g, Protein 1.3g 164

165

ROASTED WALNUTS Cooking Difficulty:

1/10

INGREDIENTS • • • • • •

14 oz. walnuts ½ tsp. garlic powder 1 tbsp. avocado oil ½ tsp. chili powder ½ tsp. smoked paprika ¼ tsp. cayenne pepper

Cooking Time:

15 minutes

Servings:

STEP 1

Spread the walnuts on a lined baking sheet, add the paprika and the other ingredients, toss and bake at 410 degrees F for 15 minutes. Divide into bowls and serve as a snack.

NUTRITIONAL INFORMATION Calories 311, Fat 29.6g, Carbs 5.3g, Protein 12g 166

8

167

COOKIE DOUGH BITES Cooking Time:

Cooking Difficulty:

5 minutes

1/10

Servings:

18

INGREDIENTS • 15 oz. cooked chickpeas • 1/3 c. vegan chocolate chips • 1/3 c. and 2 tbsps. peanut butter • 8 medjool dates pitted

• 1 tsp. vanilla extract, unsweetened • 2 tbsps. maple syrup • 1 ½ tbsps. almond milk, unsweetened

NUTRITIONAL INFORMATION Calories: 200, Fat: 9 g, Carbs: 26 g, Protein: 1 g 168

STEP 1

STEP 3

STEP 2

STEP 4

Place chickpeas in a food processor along with dates, butter, and vanilla and then process for 2 minutes until smooth.

Add remaining ingredients, except for chocolate chips, and then pulse for 1 minute until blends and dough comes together.

Add chocolate chips, stir until just mixed, then shape the mixture into 18 balls and refrigerate for 4 hours until firm.

Serve straight away.

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PEANUT BUTTER POPCORN Cooking Difficulty:

3/10

Cooking Time:

12 minutes

Servings:

4

STEP 1

Combine popcorn kernels and peanut oil in a pot.

INGREDIENTS • • • • • •

2 tbsps. peanut oil ½ c. popcorn kernels ½ tsp. sea salt ⅓ c. peanut butter ¼ c. agave syrup ¼ c. honey

STEP 2

Over medium heat, shake the pot gently until all corn is popped.

STEP 3

In a saucepan, combine the honey and agave syrup. Cook over low heat for 5 min, then add the peanut butter and stir.

STEP 4

Coat the popcorn with prepared sauce.

NUTRITIONAL INFORMATION 430 Calories, 9g Protein, 20g Fat, 56g Carbs

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DELICIOUS HUMMUS Cooking Difficulty:

1/10

Cooking Time:

4 minutes

Servings:

6

STEP 1

Put the chickpeas in a large bowl with cold water and allow it to soak.

INGREDIENTS • • • • • • • •

¾ dried chickpeas 2 garlic cloves, sliced 2 tbsps. olive oil 2/3 c. tahini paste juice of 2 lemons salt black pepper extra virgin olive oil for sprinkling

STEP 2

Drain and put in a saucepan with enough water to cover. Bring to a boil. Simmer on reduced heat for 1 hour, until chickpeas are soft and tender.

STEP 3

Transfer the chick-peas to a food processor and blend well to see a puree. Add in the garlic, olive oil, lemon juice, tahini paste. Mix well until smooth and consistent.

STEP 4

Season with pepper and salt.

NUTRITIONAL INFORMATION 408 Calories, 23.6g Fats, 35.2g Net Carbs, 19.4g Protein 172

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RAINBOW FRUIT SALAD Cooking Difficulty:

1/10

Cooking Time:

5 minutes

Servings:

4

STEP 1 INGREDIENTS For the Fruit Salad: • 1 lb. hulled strawberries, sliced • 1 c. kiwis, halved, cubed • 1 ¼ c. blueberries • 1 1/3 c. blackberries • 1 c. pineapple chunks For the Maple Lime Dressing: • 2 tsps. lime zest • ¼ c. maple syrup • 1 tbsp. lime juice

Prepare the salad, and for this, take a bowl, place all its ingredients and toss until mixed.

STEP 2

Prepare the dressing, and for this, take a small bowl, place all its ingredients and whisk well.

STEP 3

Drizzle the dressing over salad, toss until coated and serve.

NUTRITIONAL INFORMATION Calories: 88.1, Fat: 0.4 g, Carbs: 22.6 g, Protein: 1.1 g

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SIMPLE BANANA COOKIES Cooking Difficulty:

2/10

Cooking Time:

16 minutes

Servings:

4

STEP 1

INGREDIENTS • • • •

3 tbsps. peanut butter 3 bananas ¼ c. walnuts 1 c. rolled oats

For a simple but delicious cookie, start by prepping the oven to 350. As the oven warms up, take out your mixing bowl and first mash the bananas before adding in the oats.

STEP 2

When you have folded the oats in, add in the walnuts and peanut butter before using your hands to layout small balls onto a baking sheet. Once this is set, pop the dish into the oven for fifteen minutes and bake your cookies.

STEP 3

By the end of fifteen minutes, remove the dish from the oven and allow them to cool for five minutes before enjoying.

NUTRITIONAL INFORMATION Calories: 250, Carbs: 30g, Fats: 10g, Proteins: 5g 176

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KALE DIP Cooking Difficulty:

2/10

Cooking Time:

22 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

1 tsp. chili powder 1 c. coconut cream 1 tbsp. olive oil ¼ tsp. black pepper 1 bunch kale leaves 1 shallot, chopped

Heat up a pan with the oil over medium heat, add the shallots, stir and sauté for 4 minutes.

STEP 2

Add the kale and the other ingredients, bring to a simmer, and cook over medium heat for 16 minutes.

STEP 3

Blend using an immersion blender, divide into bowls and serve as a snack.

NUTRITIONAL INFORMATION Calories 188, Fat 17.9g, Carbs 7.6g, Protein 2.5g

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APRICOT AND ALMOND CRISP Cooking Difficulty:

3/10

Cooking Time:

27 minutes

Servings:

4

STEP 1

Switch on the oven and set it to 350 degrees F to preheat.

STEP 2

INGREDIENTS • 1 tsp. anise seeds • 1 lb. apricots halved and pitted • 1 tbsp. oats, gluten-free • 2 tbsps. honey • 1 tsp. olive oil • ½ c. almonds, chopped

Grease a 9inch pie plate with olive oil.

STEP 3

Add chopped apricots to the plate and spread evenly.

STEP 4

Top them with almonds, anise seeds, and oats.

STEP 5

Pour honey on top and bake for 25 minutes until golden brown.

STEP 6 Serve.

NUTRITIONAL INFORMATION Calories 149, Fat 11.9 , Carbs 18.8 , Protein 3 180

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CRANBERRY SQUARES Cooking Difficulty:

1/10

Cooking Time:

4 minutes

Servings:

4

STEP 1 INGREDIENTS • • • •

2 tbsps. coconut, shredded 2 tbsps. rolled oats 1 c. cranberries 2 oz. coconut cream

In a blender, combine the oats with the cranberries and the other ingredients, pulse well, and spread into a square pan.

STEP 2

Cut into squares and keep them in the fridge for 3 hours before serving.

NUTRITIONAL INFORMATION Calories 32, Fat 0.7g, Carbs 6.1g, Protein 1.1g

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ALMOND MILLET CHEWS INGREDIENTS • 1 c. millet • ½ c. almond butter

• ¼ c. raisins • ¼ c. brown rice syrup

NUTRITIONAL INFORMATION Calories: 100, Carbs: 15g, Fats: 5g, Proteins: 2g

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Cooking Difficulty:

2/10

STEP 1

Melting the almond butter in the microwave for about twenty seconds. When this step is complete, place it into a mixing bowl with the brown rice syrup, raisins, and millets.

Cooking Time:

5 minutes

Servings:

10

STEP 2

Once everything is blended well, use your hands to roll balls and place onto a plate. If desired, add a touch of more syrup to keep everything together. Place into the fridge for twenty minutes and then enjoy your dessert. 185

DARK CHOCOLATE BARS Cooking Difficulty:

2/10

Cooking Time:

5 minutes

Servings:

12

STEP 1 INGREDIENTS • • • • • •

1 c. cocoa powder, unsweetened 3 tbsps. cacao nibs 1/8 tsp. sea salt 2 tbsps. maple syrup 1 ¼ c. chopped cocoa butter ½ tsps. vanilla extract, unsweetened • 2 tbsps. coconut oil

Take a heatproof bowl, add butter, oil, stir, and microwave for 90 to 120 seconds until melts, stirring every 30 seconds.

STEP 2

Sift cocoa powder over melted butter mixture, whisk well until combined, and then stir in maple syrup, vanilla, and salt until mixed.

STEP 3

Distribute the mixture evenly between twelve mini cupcake liners, top with cacao nibs, and freeze for 1 hour until set.

STEP 4

Serve straight away.

NUTRITIONAL INFORMATION Calories: 100, Fat: 9 g, Carbs: 8 g, Protein: 2 g 186

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CONCLUSION Trying to lose weight will always look like a test because it is a change that does not come fast. People are ready to try out any type of diet that promises them miraculous slimming within a week or so without thinking that losing weight should be a healthy and steady process. The vegetarian diet is followed by millions of people around the world. It is not a new thing; it exists for as long there is human life on this planet. Some people switch to plant-based meals because they are empathetic and do not want to pay for the murder of an innocent animal and eat their dead body. Others become vegetarians because they want to eat healthily (meat is known to contain additives and hormones). Among the many reasons, there is the price of the meat (it can be quite expensive for some people), health issues, or simply because some people want to purify their bodies. If you want to switch the vegetarianism for whatever reason, and you wonder if you could lose weight with this diet, the answer is affirmative. Vegetarianism offers you a plethora of healthy foods that are rich in vitamins, minerals, fiber, proteins, carbs, and healthy fats. The key to losing weight while following this diet is to create the 40-30-30 ratio in your plate; have 40 percent of carbs and 30 percent for proteins and fats. Instead of indulging in unhealthy vegetarian options that are packed with saturated fats, sodium, and sugar, always go for the options that contain fresh ingredients such as vegetables, fruits, nuts, healthy oils (olive oil). There are several types of the vegetarian diet, and you can pick the one that works best for you. It is up to you to pick a type of this diet, combine it with fish, eggs, and dairy products, or become a vegan. The key to slim while following the vegetarian diet is to control your calorie intake and be mindful of the food you eat. 188

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Start reading the labels on your food. Create a weekly menu and prepare your meals in advance. This way, you will always know what you eat and how many calories you consumed. And of course, any diet combined with physical activities will show great results. Do not forget to exercise while cutting down your calories. The workout type can vary from swimming, cycling, hiking, working out at the gym, or simply walking to school or work every day. And finally, if you want to try another challenge while following this diet, you can combine it with intermittent fasting. Once you adapt to the scheduled eating (pick the method that works best for you), you will see that intermittent fasting is an excellent diet plan that works like a charm with any diet. I hope that this book helped you learn something more about the vegetarian diet (especially for the foods that are rich in iron, proteins, healthy fats, and fiber, as well as the foods that are suppressing your cravings). Switching to any diet can be a challenge, but at the end of the day, we should win the “battle” against our own minds, rather than believe that we are not disciplined or dedicated enough to lose several kilograms. If you are about to give the vegetarian diet a try, I wish you a happy start. Thank you for spending your time to read this book.

Garry Goodman

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