Try-It Diet - Vegan: A two-week healthy eating plan
By Adams Media
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Try-It Diet - Vegan - Adams Media
Try-It Diet: Vegan
A two-week healthy eating plan
Adams Media, an imprint of Simon & Schuster, Inc.
Avon, Massachusetts
Contents
Introduction
Weekly Plans
Sweet Potato Apple Latkes
Easy Falafel Patties
Baked Mexican Tempeh Cakes
Pineapple Cherry Dump
Cake
Super Green Quiche
Cream Cheese and Butternut Squash Soup
Baked Sweet Potato Fries
Spicy Southern Jambalaya
Carob Peanut Butter Banana Smoothie
Bell Peppers Stuffed with Couscous
Fresh Mint Spring Rolls
Eggplant Puttanesca
Quick Tofu Breakfast Burrito
Indian Curried Lentil Soup
Roasted Red Pepper Hummus
Sun-Dried Tomato Risotto with Spinach and Pine Nuts
Apple Cinnamon Waffles
Cilantro Potato and Pea Curry
Walnut Asparagus Egg
Rolls
Orzo with White Wine and Mushrooms
Morning Cereal Bars
Winter Seitan Stew
Vegan Pigs
in a Blanket
Sweet and Spicy Peanut Noodles
Potato Poblano Breakfast Burritos
Savory Stuffed Acorn Squash
Easy Three-Bean Casserole
Cheater’s Pumpkin Pie Cupcakes
Whole-Wheat Blueberry Muffins
Kidney Bean and Zucchini Gumbo
Lemon Basil Tofu
Chocolate Graham Cracker Candy Bars
Chocolate Peanut Butter Breakfast Quinoa
Easy Vegan Pizza Bagels
Eggplant Baba Ghanoush
Nutty Pesto-Crusted Tofu
Baked Sausage
and Mushroom Frittata
White Bean and Orzo Minestrone
Avocado and Shiitake Pot Stickers
Greek Seitan Gyros
Peanut Butter Granola Wrap
Spiced Couscous Salad with Bell Pepper and Zucchini
Strawberry Protein Smoothie
Tandoori Seitan
Tropical Breakfast Couscous
Curried Pumpkin Soup
Black Bean Guacamole
Braised Tofu and Veggie Cacciatore
Fat-Free Banana Bread
Lemon Quinoa Veggie Salad
Fresh Basil Bruschetta with Balsamic Reduction
Italian Balsamic Baked Tofu
Tofu Florentine
Super Meaty
Chili with TVP
Southwest Sweet Potato Enchiladas
Raspberry Lemon Cupcakes
Also Available
Copyright Page
Introduction
A Try-It Diet is just that — a diet that you can try out for two weeks to see if it is a good fit for you. Keep in mind that not every diet is right for every person; please consult with your doctor before making radical changes to your diet.
Ask 100 vegans why they pass on animal foods and you may get 100 different answers. Animal suffering, environmental waste, and personal health usually top the list. Global poverty, food safety and sanitation, or food allergies also are valid reasons to reduce reliance on animal foods. People of Western faiths may cite the biblical order for stewardship
over creation, while others commit to the Eastern spiritual principle of ahimsa, that is, nonviolence and harmlessness. Call it the vegan Hippocratic oath.
From significantly reduced rates of hypertension, arterial hardening, stroke, type 2 diabetes, obesity, heart disease, and several types of cancer (prostate and breast cancer are the best documented), a plant-based diet helps prevent the vast majority of life-threatening diseases that plague modernity.
Medical research and the American Dietetic Association affirm that a plant-based diet prevents many ailments, helps reverse some, and eases the symptoms of others. Veganism isn’t a bulletproof vest in protecting against these killers, but it just may be the best bet.
If you’re used to eating eggs for breakfast and steak for dinner, you may be wondering, what’s left? Rest assured that with a little ingenuity, a plant-centered diet will bring more color, spice, and variety to your plate than ever before.
As a matter of habit, most people reach for the same few foods day after day, but all that stops now! A nearly infinite array of grains, herbs, fruits, vegetables, beans, and legumes from around the world is at your fingertips. There are dozens of varieties of beans alone — navy, cannellini, kidney beans, black beans — and many other pulses, such as chickpeas and lentils, each with its own distinct flavors and textures. There’s no need to ever ask What do vegans eat?
It’s simpler to question what vegans don’t eat, as the list is much shorter!
Instead of packaged and