The Truly Healthy Vegetarian Cookbook: Hearty Plant-Based Recipes for Every Type of Eater
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The Truly Healthy Vegetarian Cookbook delivers over 100 deliciously low-carb vegetarian recipes that are actually good for you.
Certified health coach Elizabeth Thomson didn’t always follow the healthy vegetarian lifestyle that she does today. Like many Americans, Elizabeth once believed that going “meatless” was healthy enough. Without much cooking experience, she relied on convenience meals like mac n’ cheese, French fries, and pizza―all of which were vegetarian, but not nutritious.
Today, the voice of the popular blog I Heart Vegetables has reformed her unhealthy eating habits, and with The Truly Healthy Vegetarian Cookbook, she’ll help you do the same. With wholesome vegetarian recipes that offer variety and simplicity, this vegetarian cookbook will prove that going beyond pasta, white rice, and meat substitutes is easier―and more delicious― than you thought.
In The Truly Healthy Vegetarian Cookbook you’ll find:
- 100+ easy-to-make vegetarian recipes that are high-protein, low-carb, and unique to this vegetarian cookbook
- Flexible recipe modifications for a variety of diets, such as dairy-free, nut-free, gluten-free, vegan, and more
- Super-easy, budget-friendly meals that the whole family will enjoy, regardless of dietary preferences
Not all vegetarian recipes are healthy. For easy, delicious vegetarian meals that are truly good for you, turn to the pages of The Truly Healthy Vegetarian Cookbook.
From the Publisher
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 tbsp. crushed peanuts
½ cup chopped fresh cilantro