{"product_id":"plantbased-diet-cookbook-for-dummies-9781119846345","title":"PlantBased Diet Cookbook For Dummies","description":"\u003cb\u003eBook Synopsis\u003c\/b\u003e\u003cbr\u003e\u003cb\u003eLive longer, live healthier, and feel amazing with a plant-based diet\u003c\/b\u003e \u003cp\u003eA plant-based diet has been proved to be a healthy and balanced alternative to diets that include meat. Even more importantly, it can be absolutely delicious and fun! \u003c\/p\u003e\u003cp\u003eIn \u003ci\u003ePlant-Based Diet Cookbook For Dummies\u003c\/i\u003e you''ll get all the recipes you need to guide you through a durable lifestyle change that will boost your energy, lower inflammation, encourage a healthy weight, and reduce your risk of disease. With over 100 foolproof and engaging recipes, this life-changing book will help you: \u003c\/p\u003e\u003cul\u003e \u003cli\u003eGet started from scratch with a plant-based diet that will save you money and time\u003c\/li\u003e \u003cli\u003eDiscover new recipes and grocery shopping techniques that keep your fridge stocked with healthy, delicious food\u003c\/li\u003e \u003cli\u003eLearn how to navigate restaurants and social gatherings while maintaining your new lifestyle\u003c\/li\u003e \u003c\/ul\u003e \u003cp\u003eSo, if you''ve been wondering if it''s time to make a change to your diet and lifestyle, why \u003cbr\u003e\u003cbr\u003e\u003cb\u003eTable of Contents\u003c\/b\u003e\u003cbr\u003e\u003c\/p\u003e\u003cp\u003e\u003cb\u003eIntroduction 1\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAbout This Book 2\u003c\/p\u003e \u003cp\u003eFoolish Assumptions 3\u003c\/p\u003e \u003cp\u003eIcons Used in This Book 3\u003c\/p\u003e \u003cp\u003eBeyond the Book 4\u003c\/p\u003e \u003cp\u003eWhere to Go from Here 4\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 1: Getting Started with A Plant-Based Diet 5\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 1: What Is a Plant-Based Diet?\u003c\/b\u003e \u003cb\u003e7\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eWhat Does Plant-Based Mean? 7\u003c\/p\u003e \u003cp\u003eGetting to the Root of a Plant-Based Diet 9\u003c\/p\u003e \u003cp\u003eWhat’s included 9\u003c\/p\u003e \u003cp\u003eWhat’s off limits 12\u003c\/p\u003e \u003cp\u003eCommon Questions and Answers about a Plant-Based Diet 13\u003c\/p\u003e \u003cp\u003eCan I get full eating only plants? 13\u003c\/p\u003e \u003cp\u003eHow will I get protein? 14\u003c\/p\u003e \u003cp\u003eWhat about calcium? 14\u003c\/p\u003e \u003cp\u003eHow do I get iron? Won’t I become anemic? 14\u003c\/p\u003e \u003cp\u003eDoes eating a plant-based diet help people lose weight? 15\u003c\/p\u003e \u003cp\u003eA Quick Guide to Making a Plant-Based Diet Part of Your Everyday Life 15\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 2: Seeing the Benefits of a Plant-Based Diet\u003c\/b\u003e \u003cb\u003e17\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eEating According to a Plant-Based Food Guide 17\u003c\/p\u003e \u003cp\u003eFeeling Good with Food 19\u003c\/p\u003e \u003cp\u003eManaging your weight 20\u003c\/p\u003e \u003cp\u003eHaving energy and vitality 20\u003c\/p\u003e \u003cp\u003eGetting better sleep 20\u003c\/p\u003e \u003cp\u003eBecoming a Wellness Warrior 21\u003c\/p\u003e \u003cp\u003eCancer 21\u003c\/p\u003e \u003cp\u003eDiabetes 22\u003c\/p\u003e \u003cp\u003eGastrointestinal illnesses 23\u003c\/p\u003e \u003cp\u003eHeart disease and high blood pressure 24\u003c\/p\u003e \u003cp\u003eOsteoporosis 27\u003c\/p\u003e \u003cp\u003eOther conditions that benefit from a plant-based diet 28\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 3: The Macro and Micro Essentials of a Plant-Based Diet\u003c\/b\u003e \u003cb\u003e31\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eMaking the Most of Macronutrients 31\u003c\/p\u003e \u003cp\u003ePondering protein in the plant-based world 32\u003c\/p\u003e \u003cp\u003eConsidering carbo-riffic plants 34\u003c\/p\u003e \u003cp\u003eEating fatty plants: Gotta love ’em, gotta have ’em 42\u003c\/p\u003e \u003cp\u003eMeeting the Micronutrients 47\u003c\/p\u003e \u003cp\u003eVitamins and the plants you can find them in 47\u003c\/p\u003e \u003cp\u003eMinerals and the plants you can find them in 48\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 4: Packing an Extra Punch with Power Foods\u003c\/b\u003e \u003cb\u003e53\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eEnriching Your Diet with Super Nutrients 54\u003c\/p\u003e \u003cp\u003eCelebrating Superfoods 54\u003c\/p\u003e \u003cp\u003eWhat they are and what they do 55\u003c\/p\u003e \u003cp\u003eRaw foods: The ultimate superfoods 57\u003c\/p\u003e \u003cp\u003eConsidering Sea Vegetables 58\u003c\/p\u003e \u003cp\u003eWhat they are and what they do 58\u003c\/p\u003e \u003cp\u003eHow to use them 60\u003c\/p\u003e \u003cp\u003eFavoring Phytonutrients 62\u003c\/p\u003e \u003cp\u003eWhat they do 62\u003c\/p\u003e \u003cp\u003eWhere to find them 63\u003c\/p\u003e \u003cp\u003eBiting into Bioflavonoids 63\u003c\/p\u003e \u003cp\u003eWhat they are and what they do 63\u003c\/p\u003e \u003cp\u003eWhere to find them 64\u003c\/p\u003e \u003cp\u003eAcknowledging Antioxidants 64\u003c\/p\u003e \u003cp\u003eWhat they are and what they do 65\u003c\/p\u003e \u003cp\u003eWhere to find them 65\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 2: Converting Your Kitchen 67\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 5: Taking the Plunge into a Plant-Based Diet 69\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eTransitioning to a Plant-Based Diet 69\u003c\/p\u003e \u003cp\u003eGoing cold turkey 70\u003c\/p\u003e \u003cp\u003eGoing plant-based gradually 72\u003c\/p\u003e \u003cp\u003eYou Can’t Do It Alone: Leaning on Others for Support 75\u003c\/p\u003e \u003cp\u003eSurrounding yourself with others who support your lifestyle 75\u003c\/p\u003e \u003cp\u003eEnlisting the help of a nutritionist, naturopath, or medical doctor 76\u003c\/p\u003e \u003cp\u003eOvercoming Common Pitfalls 77\u003c\/p\u003e \u003cp\u003eHaving little or no experience in the kitchen 77\u003c\/p\u003e \u003cp\u003eFeeling intimidated by new foods 78\u003c\/p\u003e \u003cp\u003eFeeling like the odd man out 78\u003c\/p\u003e \u003cp\u003eFighting food fatigue and boredom 79\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 6: Looking at What’s on Your Plate 81\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eThinking about Your New Plate 81\u003c\/p\u003e \u003cp\u003eKeeping it whole 82\u003c\/p\u003e \u003cp\u003eChoosing organic over nonorganic 82\u003c\/p\u003e \u003cp\u003eDishing it up in the right proportions 82\u003c\/p\u003e \u003cp\u003eConsuming calories that count 83\u003c\/p\u003e \u003cp\u003eMaintaining proper hydration 85\u003c\/p\u003e \u003cp\u003eGetting Organized 86\u003c\/p\u003e \u003cp\u003eMeal planning 86\u003c\/p\u003e \u003cp\u003eMaking your plant-based grocery list 87\u003c\/p\u003e \u003cp\u003eExploring sample meal plans 88\u003c\/p\u003e \u003cp\u003eModifying Your Favorite Recipes to Be Plant-Based 92\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 7: Overhauling Your Kitchen Contents 95\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eCleaning Out Your Kitchen 95\u003c\/p\u003e \u003cp\u003eStocking Your Plant-Based Kitchen 97\u003c\/p\u003e \u003cp\u003eFresh produce 97\u003c\/p\u003e \u003cp\u003eRefrigerated items 98\u003c\/p\u003e \u003cp\u003eFrozen foods 98\u003c\/p\u003e \u003cp\u003ePantry staples 99\u003c\/p\u003e \u003cp\u003eFinding Alternatives to Common Ingredients 100\u003c\/p\u003e \u003cp\u003eMilk 100\u003c\/p\u003e \u003cp\u003eEggs 101\u003c\/p\u003e \u003cp\u003eMeat 101\u003c\/p\u003e \u003cp\u003eCheese 101\u003c\/p\u003e \u003cp\u003eThickeners 102\u003c\/p\u003e \u003cp\u003eGetting the Must-Have Equipment 102\u003c\/p\u003e \u003cp\u003eHandy utensils 103\u003c\/p\u003e \u003cp\u003eHelpful appliances 105\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 8: Being a Savvy Shopper 107\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eConquering the Grocery Store 107\u003c\/p\u003e \u003cp\u003ePicking up produce 108\u003c\/p\u003e \u003cp\u003eDipping into the interior aisles 110\u003c\/p\u003e \u003cp\u003eSeeing what’s lurking in the freezer 110\u003c\/p\u003e \u003cp\u003eShopping Off the Beaten Path 111\u003c\/p\u003e \u003cp\u003eFarmers markets 111\u003c\/p\u003e \u003cp\u003eCSA programs 112\u003c\/p\u003e \u003cp\u003eHealth-food stores 112\u003c\/p\u003e \u003cp\u003eOrganic and GMO: Figuring Out What It All Means to a Plant-Based Diet 113\u003c\/p\u003e \u003cp\u003eKnowing what organic means 114\u003c\/p\u003e \u003cp\u003eGetting clear on GMOs 115\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 3: Plant-Based Recipes for Success 117\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 9: Brilliant Breakfasts 119\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eWakey, Wakey, No Eggs and Bakey 119\u003c\/p\u003e \u003cp\u003eEasy to Make and Easy on the Go 120\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 10: Soups and Salads 141\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eMaking a Meal of Salads and Soups 141\u003c\/p\u003e \u003cp\u003eMaking your fridge a salad bar 142\u003c\/p\u003e \u003cp\u003eFalling in love with soup as a meal 144\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 11: Lovable Lunches 175\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eRethinking Handheld Lunches 176\u003c\/p\u003e \u003cp\u003eDiscovering the Joy of One-Pot Dishes 187\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 12: Super Suppers 191\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eRethinking What Your Dinner Plate Should Look Like 192\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 13: Simple Sides 215\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAdding Variety with Sumptuous Sides 215\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 14: Appetizers and Snacks 231\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eBoosting Your Metabolism with Healthy Snacking 232\u003c\/p\u003e \u003cp\u003eChoosing Sweet or Savory Snacking 233\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 15: Sauces and Dressings 255\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eSeeing the Benefits of Whipping Up Your Own Sauces and Dressings 255\u003c\/p\u003e \u003cp\u003eFixing Unbalanced Flavors in Sauces 257\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 16: Dreamy Desserts 267\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eGetting to Know Alternative Sweeteners 267\u003c\/p\u003e \u003cp\u003eNo Eggs, No Dairy, No Problem! 269\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 4: Plant Based for All Stages of Life 293\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 17: Navigating Restaurants and Special-Occasion Dining 295\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eThe Ins and Outs of Dining Out: Being a Proactive Plant-Based Eater 296\u003c\/p\u003e \u003cp\u003eFinding plant-friendly establishments 296\u003c\/p\u003e \u003cp\u003eNavigating menus 297\u003c\/p\u003e \u003cp\u003eAsking for what you want 299\u003c\/p\u003e \u003cp\u003eEating Delivery and Takeout, Veggie Style 300\u003c\/p\u003e \u003cp\u003eChinese 301\u003c\/p\u003e \u003cp\u003eJapanese 301\u003c\/p\u003e \u003cp\u003eItalian 302\u003c\/p\u003e \u003cp\u003eMediterranean 302\u003c\/p\u003e \u003cp\u003eMexican 303\u003c\/p\u003e \u003cp\u003eThai 303\u003c\/p\u003e \u003cp\u003eCelebrating Holidays and Special Occasions 304\u003c\/p\u003e \u003cp\u003eBeing a gracious guest 304\u003c\/p\u003e \u003cp\u003eBeing a host with the most 305\u003c\/p\u003e \u003cp\u003eShowing People Just How Fun Veggie Dining Can Be 306\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 18: Raising Children on a Plant-Based Diet 309\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eNurturing a Plant-Based Baby 310\u003c\/p\u003e \u003cp\u003eUnderstanding why breastfeeding is essential for your baby 311\u003c\/p\u003e \u003cp\u003eLoading breast milk with nutrients 312\u003c\/p\u003e \u003cp\u003eUnderstanding the ins and outs of formula 313\u003c\/p\u003e \u003cp\u003eStarting on solids 313\u003c\/p\u003e \u003cp\u003eWhipping up your own baby food 315\u003c\/p\u003e \u003cp\u003eNavigating the Toddler Years 316\u003c\/p\u003e \u003cp\u003eIntroducing a variety of foods 317\u003c\/p\u003e \u003cp\u003eChoosing nutrient-dense foods 317\u003c\/p\u003e \u003cp\u003eRaising Healthy Kids and Teens 319\u003c\/p\u003e \u003cp\u003eOvercoming resistance 319\u003c\/p\u003e \u003cp\u003eProviding balanced meals and snacks 321\u003c\/p\u003e \u003cp\u003eHandling occasions outside of your control 322\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 19: Getting Older, Getting Wiser about Your Plant-Based Diet 325\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eKnowing How Plants Contribute to a Longer Life 326\u003c\/p\u003e \u003cp\u003ePondering how plants protect your cells 326\u003c\/p\u003e \u003cp\u003eSlowing down diseases 327\u003c\/p\u003e \u003cp\u003eEnsuring That You’re Getting the Right Nutrients 329\u003c\/p\u003e \u003cp\u003eGetting enough of special nutrients 329\u003c\/p\u003e \u003cp\u003eFiguring out nutrition shakes 330\u003c\/p\u003e \u003cp\u003eTraining caregivers on the plant-based approach 331\u003c\/p\u003e \u003cp\u003ePreparing plant-based foods for easier consumption 331\u003c\/p\u003e \u003cp\u003eWorking with Prescriptions and Diet 332\u003c\/p\u003e \u003cp\u003eTaking fewer pills, getting more health 333\u003c\/p\u003e \u003cp\u003eRecognizing dangerous interactions between medicines and foods 334\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 5: The Part of Tens 337\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 20: Ten Foods That Are Surprisingly Not Plant Based 339\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eBread 339\u003c\/p\u003e \u003cp\u003eVeggie Burgers or Sausages 340\u003c\/p\u003e \u003cp\u003eWorcestershire Sauce 340\u003c\/p\u003e \u003cp\u003eAlcoholic Beverages 340\u003c\/p\u003e \u003cp\u003eNoodles and Pasta 341\u003c\/p\u003e \u003cp\u003eDairy-Free Cheese 341\u003c\/p\u003e \u003cp\u003eGranola 341\u003c\/p\u003e \u003cp\u003eBoxed Cereal and Cereal Bars 342\u003c\/p\u003e \u003cp\u003eOrange Juice 342\u003c\/p\u003e \u003cp\u003eVeggie Soups and Curries 342\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 21: Ten Plant-Based Foods That Boost Your Immunity 343\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eGarlic 343\u003c\/p\u003e \u003cp\u003eOnions 344\u003c\/p\u003e \u003cp\u003eGinger 344\u003c\/p\u003e \u003cp\u003eCayenne 345\u003c\/p\u003e \u003cp\u003eSquash 345\u003c\/p\u003e \u003cp\u003eAlmonds 345\u003c\/p\u003e \u003cp\u003eCitrus Fruits 346\u003c\/p\u003e \u003cp\u003eGreen Tea 346\u003c\/p\u003e \u003cp\u003eMiso Soup 346\u003c\/p\u003e \u003cp\u003eMushrooms 347\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 22: Ten Bad Things about Eating Meat 349\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eMeat Production Wastes Natural Resources 349\u003c\/p\u003e \u003cp\u003eMeat Isn’t as Rich in Nutrients as Plants 351\u003c\/p\u003e \u003cp\u003eAnimals Are Fed Poor-Quality Feed 351\u003c\/p\u003e \u003cp\u003eMeat Is Acidic 352\u003c\/p\u003e \u003cp\u003eMeat Is Loaded with Toxins 352\u003c\/p\u003e \u003cp\u003eMeat Is High in Saturated Fat 353\u003c\/p\u003e \u003cp\u003eEating Meat Can Increase Your Risk for Cancer and Osteoporosis 353\u003c\/p\u003e \u003cp\u003eEating Meat Impacts Climate Change 354\u003c\/p\u003e \u003cp\u003eEating Meat Is Cruel 354\u003c\/p\u003e \u003cp\u003eThe Meat Industry Is Getting Worse 355\u003c\/p\u003e \u003cp\u003eAppendix A: Metric Conversion Guide 357\u003c\/p\u003e \u003cp\u003eIndex 361\u003c\/p\u003e","brand":"John Wiley \u0026 Sons Inc","offers":[{"title":"Default Title","offer_id":48866420097367,"sku":"9781119846345","price":17.09,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0817\/1739\/5799\/files\/9781119846345.jpg?v=1722278558","url":"https:\/\/bookcurl.com\/products\/plantbased-diet-cookbook-for-dummies-9781119846345","provider":"Book Curl","version":"1.0","type":"link"}