Bring vegetables back one deliciously healthy meal at a time. Step 1: Choose Whole Foods The recipes in this book focus primarily on whole foods. You’ll see lots of vegetables and legumes,nuts and seeds, and some healthy carbs. You'll also learn how to swap out some of your favorite ingredients for more nutritious (but still delicious) whole-food options. Step 2: Meal Planning and Prep Meal planning doesn’t have to be complicated or time-consuming. Thinking ahead about what meals you plan to make for the week can help you eat a healthier diet. Prepping a few meals, or even just a few steps, ahead of time can keep you on track. Step 3: Balance Your Plate The balance of nutrients is important, because while the carbs give you energy, the protein and fat can help you feel satisfied and full. Don’t skimp on healthy fats like avocados and olive oil. These are important components in helping you feel full and satisfied. Step 4. Eat Sensible Portions Even healthy foods aren’t so healthy if you’re eating too much. All of the recipes in this book have moderate portion sizes. Many of these recipes contain 'high-volume' foods, which means you can still have a substantial portion without overeating. Sample Recipe: Vegetable Pad Thai Serves: 4 | Prep Time: 30 Minutes | Cook Time: 10 Minutes Pad Thai is traditionally made with fish sauce, which isn’t vegetarian, so this recipe substitutes soy sauce and tomato paste. This dish cooks quickly, so it helps to have all your ingredients chopped and ready before you begin. I like to prepare the vegetables while the rice noodles are soaking. Calories: 403; Fat: 13g; Carbs: 63g; Fiber: 5g; Sugar: 9g; 1. Soak the rice noodles in warm water according to the package directions, typically 20 to 30 minutes, then drain. 2. In the meantime, whisk together the soy sauce, tomato paste, and honey in a small bowl. 3. In a large nonstick skillet, heat 2 teaspoons of avocado oil over medium heat. Add the carrots, cabbage, and bell peppers and cook for 4 to 5 minutes. Remove the vegetables and set aside. 4. Add the remaining 1 teaspoon of oil to the skillet, then add the rice noodles and soy sauce mixture. Cook for 1 to 2 minutes over medium heat, then push to one side and add the eggs. Scramble the eggs for 1 to 2 minutes until set. 5. Add the cooked vegetables and stir everything together until evenly coated with sauce. 6. Remove from the heat and divide among 4 plates. Top with the peanuts and cilantro. Dairy-Free Vegan: Omit the eggs, and use agave nectar instead of honey. 8 ounces rice noodles 2 tbsp. soy sauce 2 tsp. tomato paste 2 tsp. honey 3 tsp. avocado oil or grapeseed oil, divided 1 cup shredded carrots 1 cup shredded purple cabbage 1 red bell pepper, seeded and cut into matchsticks 1 green bell pepper, seeded and cut into matchsticks 2 eggs 2 tbsp. crushed peanuts ½ cup chopped fresh cilantro
✔ Author(s): Elizabeth Thomson,Dixya Bhattarai
✔ Title: The Truly Healthy Vegetarian Cookbook: Hearty Plant-Based Recipes for Every Type of Eater
✔ Rating : 4.5 out of 5 base on (259 reviews)
✔ ISBN-10: 1641520213
✔ Language: English
✔ Format ebook: PDF, EPUB, Kindle, Audio, HTML and MOBI
✔ Device compatibles: Android, iOS, PC and Amazon Kindle
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