The Get Healthy, Go Vegan Cookbook: 125 Easy and Delicious Recipes to Jump-Start Weight Loss and Help You Feel Great
Neal D. Barnard, Robyn Webb
Format: PDF / Kindle (mobi) / ePub
In Dr. Neal Barnard’s Get Healthy, Go Vegan Cookbook, the country’s leading diabetes team weighs in on America’s hottest dietary trend. The cookbook is based on a landmark two-year study conducted by Dr. Barnard, which showed that a vegan diet more effectively controls type 2 diabetes. In fact, it‘s also beneficial for weight loss, the reversal of heart disease, and the improvement of many other conditions. Dr. Barnard and nutritionist Robyn Webb now offer easy, delicious meals to improve your health.
Featuring 125 flavorful recipes, readers will find all-occasion dishes that use familiar ingredients and require minimal effort. All recipes are free of animal products, low in fat, and contain a low-to-moderate glycemic index.
Barnard and Webb explain how diet changes can have such dramatic health effects and provide simple ways to get started. With convenient menus, scientifically proven advice, and inspiring stories from real people who have used Barnard’s recommendations to turn their health around, there’s no better cookbook to help you eat well and feel great.
foods have an extra blood-pressure-lowering effect, as was proven in a major study called the Dietary Approaches to Stop Hypertension, or DASH, study. Some evidence suggests that vegetables’ and fruits’ blood-pressure-lowering ability is due to the fact that they are rich in potassium. So at mealtime, it’s a great idea to put vegetables and fruits front and center. Diabetes If your goal is to tackle diabetes, everything you’ve read in this chapter so far applies to you. Foods with a
DID YOU KNOW? Although often called “yams,” sweet potatoes are actually a different vegetable and are not related to yams. Yams are much larger in size than sweet potatoes, not as starchy, and come in many colors ranging from pale orange to bright garnet. These tubers are very hard and can be a bit difficult to chop, so be sure to have a good grip on your knife and take your time. PER SERVING (¼ OF RECIPE): 281 calories 2.1 g fat 0.4 g saturated fat 6.4% calories from fat 0 mg
OUR MIDDAY MEAL energizes us for the rest of the day. If you’re looking for something quick, you’ll find many delights here to choose from. If you normally have lunch on the go or at your desk, these meals are ready to box up and reheat, as you wish. These lunches are designed for both great taste and good health. They are rich in hearty fiber, which satisfies the appetite and trims our calorie intake, as we saw in chapter 3. Our bean and vegetable dishes are also loaded with calcium, iron, and
KNOW? Cassoulet is a rich, slow-cooked stew or casserole originating in the south of France PER SERVING (⅙ OF RECIPE): 212 calories 2.3 g fat 0.4 g saturated fat 9.6% calories from fat 0 mg cholesterol 15.8 g protein 34.7 g carbohydrate 6.2 g sugar 8.2 g fiber 788 mg sodium 156 mg calcium 5.6 mg iron 16.3 mg vitamin C 1765 mcg beta-carotene 2.2 mg vitamin E CURRIED TEMPEH KABOBS MAKES 4 SERVINGS ■ PREPARATION TIME: 20 minutes ■ COOK TIME: 20 minutes Toss these kabobs
cheese and ¼ teaspoon dried oregano ►1 small whole wheat roll ►½ cup fresh cut pineapple APPENDIX A Quick & Easy Shopping List FRESH HERBS: Basil Cilantro Mint Parsley Rosemary Sage Thyme DRIED HERBS: Basil Bay leaf Oregano Thyme SPICES: Black pepper Cajun seasoning Cardamom Cayenne pepper Chili powder Chipotle powder Cinnamon Coriander (ground and seeds) Cumin (ground and seeds) Curry powder Dried ancho chili Dry mustard Fennel seeds Garlic powder Ginger