{"product_id":"plant-based-diet-cookbook-for-dummies-isbn-9781119846345","title":"Plant-Based Diet Cookbook For Dummies","description":"\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 not give the plant-based diet a try? \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 \u003cp\u003e\u003cb\u003eJenn Sebestyen\u003c\/b\u003e is the mastermind behind the popular blog veggieinspired.com. She is author of \u003ci\u003eThe Meatless Monday Family Cookbook\u003c\/i\u003e and coauthor of \u003ci\u003eThe Meat-Free Kitchen\u003c\/i\u003e. Jenn’s work has been featured in media outlets like \u003ci\u003eBetter Homes \u0026amp; Gardens\u003c\/i\u003e and the \u003ci\u003eWashington Post\u003c\/i\u003e. She is a mom of three and lives with her family in Illinois. \u003c\/p\u003e  \u003cp\u003e\u003cb\u003eRecipes to heal your body and save the planet \u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eA plant-based diet can help boost your immune system, maintain a healthy weight, lower cancer risk, and reduce inflammation—plus, cows and chickens everywhere will thank you. \u003ci\u003ePlant-Based Diet Cookbook For Dummies\u003c\/i\u003e helps you cross over into an animal-free lifestyle with nutrition info and tips for easing the transition. And you’ll find more than 125 recipes for meals, snacks, appetizers, and desserts. Get inspired and get cooking with these delicious ideas to enhance your plant-based journey. \u003c\/p\u003e\u003cp\u003e\u003cb\u003eInside… \u003cul\u003e\n\u003cli\u003eMacro- and micronutrient facts\u003c\/li\u003e \u003cli\u003eHow to survive at restaurants\u003c\/li\u003e \u003cli\u003eImmunity-boosting foods\u003c\/li\u003e \u003cli\u003eShopping and meal planning\u003c\/li\u003e \u003cli\u003ePlant-based parenting\u003c\/li\u003e \u003cli\u003eFood for energy and longevity\u003c\/li\u003e \u003cli\u003eRecipes for breakfast, lunch, sauces, smoothies, and beyond\u003c\/li\u003e\n\u003c\/ul\u003e\u003c\/b\u003e\u003c\/p\u003e","brand":"For Dummies","offers":[{"title":"Default Title","offer_id":47989796045029,"sku":"NP9781119846345","price":24.99,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9781119846345.jpg?v=1761785500","url":"https:\/\/k12savings.com\/products\/plant-based-diet-cookbook-for-dummies-isbn-9781119846345","provider":"K12savings","version":"1.0","type":"link"}