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Plant Based Diet for Beginners: Plant Based Diet Meal Plan, Plant Based Cookbook, with Easy, Delicious and Healthy Whole Food Recipes Kindle Edition

by Silvia Pala (Author) Format: Kindle Edition
4.2 4.2 out of 5 stars 53 ratings
See all formats and editions

Simply by changing your diet, you can have more energy, feel better, lose weight and get better sleep. All 50 recipes in this healthy plant based cookbook include nutritional information as well as preparation / cooking time so you can schedule your time accordingly during the week. This is the perfect plant based diet, with recipes simple enough for complete beginners. Create a better, healthier life with this essential, ultimate guide to plant-based diets.

Here’s what you can expect in this book:

  • A short description of various plant-based diets
  • List of ailments and diseases that a plant-based diet can alleviate
  • Healthy foods, foods to avoid, and helpful information about them
  • Recipes for every meal and snack
  • Meal plans complete with grocery shopping lists
  • Shopping tips
  • Storage tips to eliminate food waste
  • What to expect and prepare for when switching to a plant-based diet
  • Helpful resources & references for further reading
  • Helpful quick guides, such as measurement conversions to metric, rules for proper food combining, and other information you might like to look up quickly

What are you waiting for? Click on the ‘buy now’ button to get started.

~

Sample Recipe: Chickpea-Free Falafel with Coriander

Prep time: 20 min. / Soak time: 30 min. / Dehydrate time: overnight or 8 hours / Storage: 2 days in the fridge / Serves: 4

Calories*: 301 kcal / Protein*: 9.2 g / Carbs*: 8 g / Fat*: 26.1 g (3.7 grams of which saturates) *Per portion

Instructions:

  • Place all the falafel ingredients in a food processor and process until completely mixed. Shape the falafel mixture with your hands into walnut-sized balls and place directly on a mesh dehydrator sheet or a baking sheet.
  • Put into the dehydrator set to 115°F, or place in the oven at the lowest temperature possible, 115°F -- if your oven is too hot, then leave the door ajar (open) slightly overnight or for 8 hours. They should be firm to the touch.
  • To make the tahini cream, place all the ingredients in a blender with 2 tablespoons of lukewarm water and blend until smooth and creamy. To serve, place the salad leaves on a platter, top with the falafel and drizzle over the cream.

Ingredients:

  • ½ cup sunflower seeds
  • 1/3 cup pumpkin seeds
  • 2 tablespoons coriander leaves
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cumin
  • 6 sun-dried tomatoes (not halves, as they usually come in jars)
  • 1 garlic clove
  • 1 shallot
  • ½ cup green or black olives (without the pits)
  • 2 pinches of smoked, powdered paprika
  • 2 pinches of finely ground Himalaya salt
  • 1 handful of salad leaves to serve

TAHINI CREAM

  • 3 tablespoons tahini (sesame paste)
  • 2 teaspoons xylitol
  • 2 tablespoons lemon juice
  • pinch of Himalaya salt

~

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  1. Print length
    165 pages
  2. Language
    English
  3. Sticky notes
    On Kindle Scribe
  4. Publication date
    November 3, 2019
  5. File size
    11856 KB
  6. Page Flip
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  7. Word Wise
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  8. Enhanced typesetting
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Editorial Reviews

Review

"Book has such valuable information especially for a beginner just starting out with this diet plan but also new information for those of us who've been on the diet for several years. EXCELLENT resource book." - Goodreads (J.B.)
"Great source of information and inspiration. Fantastic recipes included." - Goodreads (S.R.)
"This TO ME seems like a great book of notes on how to live on plant-based (vegan) diets, for which I am most grateful. Maybe you will like this book. I have a positive, happy feeling about it." - Goodreads "The fifty recipes are the stars here. Many are unusual--in the US at least. Miso and Sweet Potato Soup, Spicy Sweet Potato Enchiladas, Lemongrass Pumpkin Soup, Chickpea-free Falafel with Coriander, and Peanut Coconut Curry with Eggplant and Zucchini all contain new and innovative flavor combinations. However, the raw bread and crackers made from gluten-free ingredients in a slow low oven or dehydrator are what set my taste buds on fire. I have never tried raw bread or crackers before but it sounds delicious. I can't wait until I can try it." - Goodreads (D.H.) "For anyone who is interested in a plant-based diet and needs to know more information, this is a wealth of knowledge. It is written in a conversational kind of way and is very easy to understand." - Goodreads (C.S.) "This book was very informative, and I can see it being very helpful for people who are just dipping their toes in the plant-based diet or just looking to incorporate more healthy, plant-based meals into their diet. The recipes and meal plans are very useful, and I love the section on maintaining healthy habits (writing love notes to yourself is my favorite - I should try that!)." - Goodreads (T.S.)

From the Author

I'm very thankful to my supportive family for the help and encouragement they've given me along the way. This wouldn't be possible without them!
I'm also very grateful to the nutritionist Mrs Kasey Phifer of The Bristol Centre for Biofeedback for her advice and input regarding the nutrients, gut health, and other valuable insights into the human digestive tract.
I'm also very thankful to Harvey and Marilyn Diamond for their book "Food For Life" which introduced my family and me to proper food combining.  Their rules (or whoever invented them) have been adapted in this book.

Product details

  • ASIN ‏ : ‎ B07ZZF5M4L
  • Publisher ‏ : ‎ (November 3, 2019)
  • Publication date ‏ : ‎ November 3, 2019
  • Language ‏ : ‎ English
  • File size ‏ : ‎ 11856 KB
  • Text-to-Speech ‏ : ‎ Enabled
  • Screen Reader ‏ : ‎ Supported
  • Enhanced typesetting ‏ : ‎ Enabled
  • X-Ray ‏ : ‎ Not Enabled
  • Word Wise ‏ : ‎ Enabled
  • Sticky notes ‏ : ‎ On Kindle Scribe
  • Print length ‏ : ‎ 165 pages
  • Customer Reviews:
    4.2 4.2 out of 5 stars 53 ratings

About the author

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Silvia Pala

Silvia Pala

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Silvia Pala is Italian, and after traveling extensively she's settled down in Italy with her family.

She began her career as a professional freelance translator in 2004. Ms. Pala received a degree in Foreign Languages and Literature (English and French) from IULM University in Milan, Italy in 2004. She also completed a Master’s course in Italian-English-Italian Translation, awarded by I.A.T.I. (International Association of Translators and Interpreters), an association she is now an active member of. She currently manages a translation and copywriting company while enjoying nature and good food with family on the weekends.

Customer reviews

4.2 out of 5 stars
4.2 out of 5
53 global ratings
A nicely laid out book for new plant-powered people!
5 Stars
A nicely laid out book for new plant-powered people!
I am a member of a Facebook group called "Plant based Endurance Athletes" The group has experienced a massive growth of members since the launch of the movie "The Game Changers." This book is perfect for any individual new to plant-based cooking. In fact, most of the new members in the group are asking the same question, "what can I eat aside from salads?" The recipes are simple and delicious.
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Top reviews from the United States

Raelan Agle
5.0 out of 5 stars An easy to follow and informative plant-based eating guide
Reviewed in the United States on April 2, 2020
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This book is packed full of helpful information for anyone who is just starting out on a plant-based diet. The well-researched health benefits explained have me really excited about this! And the tasty-sounding recipes at the end of the book will come in really handy in getting people started. This is a great book for readers who are new to the subject because of its step by step tips for getting started!
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Vergel Voth
5.0 out of 5 stars Reading Cookbooks
Reviewed in the United States on December 10, 2020
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I love to read the recipes in cookbooks finding many new ways to do things in the kitchen.
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Happy Vegan
4.0 out of 5 stars Learn about plant-based diets; stronger more scientific claims FOR plant-based diets can be found
Reviewed in the United States on November 21, 2019
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Learn about plant-based diets; stronger more scientific claims FOR plant-based diets can be found

Silvia Pala - Plant-Based Diet Guide for Beginners

I learned early on from a prominent vegan chef that we should 'read cookbooks three times: first time, quickly through to see how the authors THINKS about food, diet, living, and the world - focusing mostly on the author's philosophies of food (which could include climate and humane concerns for nonviolence); second time, carefully to see what recipes MIGHT be good to try (maybe folding down page corners or adding paperclips or post-its to those pages; and third time, very selectively to work on just a few of the most promising recipes in order to try preparing them for 'comparison and commentary' for others.

This book can be read that way - quite enjoyably.

I read that her approach is definitional - clarifying terms and stating that we can expect to reduce risks of various lifestyle-related degenerative diseases when committed to wholesome, evidence-based plant-based diets for ourselves and our families, where all of us are 'on the same page' about delicious and enjoyable and lovingly-shared foods of plant origins. The appendices give plenty of further reading and other information sources, although Mrs. Pala expresses her appreciation for some very old sources, including Harvey and Marilyn Diamond and their Food for Life and associated non-cookbook. Most of the other books are from 2010-2018, but I think we should see the Diamonds' contribution of 1974 as their best product (and not anything they have done later on, although they have been roundly criticized by 'the establishment'). Further, stronger more scientific, better-developed and well-articulated claims FOR plant-based diets are available than we had in 1974.

The recipe entries select great recipes for the family (and the curious cook). In time, the reader may be curious enough to to prepare all of them for suitable occasions. Preparing food for one's family will require planning for health and variety; this book could become such a person's ONE go-to vegan cookbook.

The very thorough disclaimer out the outset may be prudent in light of the broad array of possible readers, but the growing worldwide networks of vegan MDs and RDs in all industrialized nations vould have been mentioned (e.g. PCRM, IVU, INHS, et al.). Legal disclaimer seem scary though proper because measuring one's practice and ideas with a trained scientific clinician can be a very wise practice, especially for those in charge of setting habits and tastes for an entire family.

The beginning talk about acid and alkaline (an old theory that I recall considering) was used by the Diamonds and was outlined in an appendix.

I read with interest the later section on buying food online (what, why, how) and paleo-vegan and high-protein vegan ("men's meal plan") and weight loss vegan.

The book's handy 'how-to' tools (F to C temperature conversions, metric KGS to FPS measurement conversions, and nods to food combining, foods to avoid, and further reading (some of these are VERY VERY VERY old - back to 19=74 - reminded me of MY early post-teen starting-vegan days, but most of further reading listed books from 2010-2018. She also thanks Harvey and Marilyn Diamond (whom I have met) and their Food for Life. I will just say that some writers are better in their earlier periods. These increased the book's length, but that makes the book useful as a central MAIN culinary reference tool.

The low cost to read on Kindle wherever you find comfort in doing so may get you started, but some readers will want to position such a book centrally in the home's food preparation area. I have already given a copy of this to a close friend who is learning later in life to think about and practice vegan cooking because it has references for all her likely questions (and that saves me time and effort if she reads there and believes it; we can think more critically years from now about the science of any controversial topics that the book doesn't pass through the sieve of rigorous conceptual analysis, RCTs, and epidemiology). Again, stronger more scientific claims FOR plant-based diets are readily available, but don't forget to get more of your VEGAN medical information from vegan RDs and MDs. PCRM dot org is a possible starting point, as is VRG dot org.

Retrospectively, this TO ME seems like a great book of notes on how to live on plant-based (vegan) diets, for which I am most grateful. Maybe you will like this book. I have a positive, happy feeling about it. She COULD be faulted as having TRIED to do too much (and not all of that exceptionally well), but IMO it's a great handbook to put in the center of one's kitchen, where one prepare family meals once or twice each day.

Evidence-based plant-based diets can be a defensible harms-reduction and risk reduction feeding strategy for family and self. I wish Silvia and her family the best, since this book seems to merge personal interest and family duty to optimize their healthy lifestyle. And maybe you can source more of your EVIDENCE-based VEGAN medical information from vegan RDs and MDs, such as those who write PCRM dot org and NutritionFacts dot org and VRG dot org.
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Stefani Akins
3.0 out of 5 stars Skip the pseudo-science and go straight to the recipes
Reviewed in the United States on November 24, 2019
There is much to like about this guide to plant-based eating, but the entire introductory part isn't it. I'm really not sure what the point of the foreword is, except to have one, and the explanations of various diets that follow are more confusing than helpful. For people who want to eat more plants, explain why they should eat more plants. Why do I care what a pescatarian is or what the drawbacks of the Atkins Diet are?

I strongly dislike books that claim to tell you how to prevent or cure certain diseases or that sprinkle in buzzwords like "detoxing." Fortunately, the author doesn't dwell on these issues for too long. The section on supplements forgets to mention that every adult, omnivore, vegetarian or whatever, tends to develop problems getting adequate amounts of B12 later in life. Doctors recommend that everyone should consider supplementing this, along with vitamin D, of which most of us do not get enough, either. On the other hand, it is quite difficult to become protein-deficient, even on a plant-based diet, if you eat a variety of foods. A popular brand of plant-based protein powder is made from peas. Guess what else you could simply eat instead?

Having successfully skipped past the mumbo-jumbo, the book gets into the part where it very nearly really shines: the recipe section. For each meal category, you find a selection of delicious-sounding recipe options, complete with nutritional and caloric information. Some provide extra tips for storing and using leftovers, as well. Based on the review of someone who has tried a number of these, I am really looking forward to finally having a kitchen again so I can try them, as well. Where does the section miss its mark? Well, I prefer to have pictures with my recipes, and there just simply aren't very many. This, however, is a personal preference and should not dissuade anyone from getting to the plant-based meat of this book.

The last section of the book deals with shopping and food storage tips, as well as some meal plans. People will little ones will appreciate the kid-friendly meal plan. I like that there are some tips on how to deal with cravings and what steps you can take to succeed in your endeavor to become more plant-centered.

The author clearly cares about good nutrition and good food, and in the end, it is this attitude that is the very best part of the book.

For full disclosure, I received a free copy of The Plant-Based Diet Guide for Beginners in exchange for a review. All opinions are, as usual, my own.
2 people found this helpful
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Gary J. Rose Ph.D.
5.0 out of 5 stars Keto 101
Reviewed in the United States on October 3, 2020
I was initially going to give this little book 4-Stars since there is a lot more information to be had about a plant based diet, but then I realized that the author states on the cover, it is for beginners. I lost a tremendous amount of weight switching to a plant-based diet, specifically Keto. I highly recommend not only this book, but other books that go beyond the beginners level.
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L. Gilbert
5.0 out of 5 stars Super complete book on the subject
Reviewed in the United States on November 13, 2019
Great book with super yummy recipes which make you want to cook and eat them all. The recipes are inspired from many different cuisines, among which the incredibly wonderful italian tradition… Great ideas for pasta, but also super desserts and snacks and soups… Most of them are adapted to many different diets, which are well explained at the beginning of the book, detailing also what you need to watch when you choose one. Good tips for conservation and shopping lists for the different kinds of diets.
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The Clean Veganista
1.0 out of 5 stars Best to skip this one, especially if you’re new to plant-based nutrition
Reviewed in the United States on November 21, 2019
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I was gifted this book by the author in return for an honest review. As I read the book I found myself checking and re-checking the title. Why on earth does a book meant to help others navigate a Plant-Based adventure discuss unhealthy diet plans such as keto, Paleo and pescatarian? How is this helpful? I feel the book will only add to the confusion surrounding nutrition and as such I cannot recommend this book.
3 people found this helpful
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Top reviews from other countries

K Osborn
3.0 out of 5 stars Proof readers?
Reviewed in the United Kingdom on December 9, 2019
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I’m on page 20 and I’ve found 2 spelling mistakes already. It’s a shame as it detracts from an otherwise interesting read
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Marco Marzorati
5.0 out of 5 stars Awesome book on plant based diets - Extremely useful!
Reviewed in Italy on November 7, 2019
Verified Purchase
This is an excellent book including many plant based recipes for breakfast, lunch, dinner and snacks. It lists meal plans with shopping lists too. There are clear instructions and nutritional info for each recipe. The book is really very well written, I do love the Italian recipes included. I will recommend this book to my friends.
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Simon
5.0 out of 5 stars Excellent resource
Reviewed in Australia on November 16, 2019
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Great source of information and inspiration. Great recipes included.
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MsT
4.0 out of 5 stars Great Recipes
Reviewed in Australia on December 18, 2019
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Although I am not a Vegan or Vegetarian I like to have many more meals lately that are plant-based. This recipe book is filled with great recipes and some great information for readers like myself and for Vegans who need more lovely ways to eat some delicious food.
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