دانلود کتاب The Plant Based Weight Loss Solution: A 28-Day Plan and Cookbook to Lose Weight the Healthy Way

فهرست مطالب :

Cover
Title Page
Copyright Page
Dedication
Contents
Introduction
Chapter 1 Losing Weight on a Plant-Based Diet
Chapter 2 The 28-Day Plan
Chapter 3 Breakfast and Smoothies
Plantains with Black Beans and Avocado
Breakfast Parfait with Coconut and Cacao
Chia Seed and Raspberry Pudding
Buckwheat Porridge with Cherries and Almonds
Acai Fruit and Grains Bowl
Fresh and Juicy Fruit Salad
Banana and Oat Muffins
Steel-Cut Oats with Cranberries and Nuts
Avocado Toast with Radishes and Dill
Sunflower Seed Toast with Cinnamon and Banana
Millet Porridge with Pumpkin and Cinnamon
Mango, Pineapple, and Spinach Smoothie
Banana-Date Shake with Oats
Pineapple-Banana Tropical Delight
Chapter 4 Soups, Salads, and Handhelds
Coconut and Ginger Spicy Soup
Potato, Leek, and Garlic Soup
Beet and Cabbage “Borscht”
Vegetable Barley Soup with Mushrooms and Tomatoes
Green Pea Soup with Carrots and Potatoes
Tangerine and Purple Cabbage Salad
Red Beet Salad
Refreshing Salad with Turnips, Apples, and Carrots
Chickpea Salad with Vegetables
Quinoa Tabouli
Fresh and Crunchy Spring Rolls
Seaweed and Vegetable Bites
Sandwich with Hummus and Vegetables
Lettuce Wraps with Chipotle Relish
Mini Tacos with Cabbage
Chapter 5 Main Meals
Zucchini with Red Beans and Tomatoes
Quinoa, Bean, and Olive Dip Wrap
Mason Jar Rice and Vegetables
Vegetable “Poke” Bowl
Plant-Based Charcuterie Board
Red Bell Pepper Stuffed with Edamame and Avocado
Cheesy Polenta with Kale, Butternut Squash, and Pepitas
Buddha Bowl with Root Vegetables
VegaBurger Patties with Black Beans and Edamame
Barley Bowl with Cranberries and Walnuts
Sweet Pineapple Brown Rice
Vegan Chili
Fully Loaded Sweet Potatoes
Whole-Grain Pasta with Sun-Dried Tomatoes, Olives, and Broccoli
Chickpea Masala
Sweet Potato and Peanut Stew
Cabbage and Mushroom Ragout
Plantain Boats
Chapter 6 Snacks, Sides, and Desserts
Olive Kabobs
Crunchy Veggies with Peanut Sauce
Salsa with Mushrooms and Olives
Watermelon with Coconut-Lime Yogurt
Baby Potatoes with Dill, Chives, and Garlic
Green Beans with Almonds
Spicy Carrots with Coriander
Flavorful Brown Rice Pilaf
Homemade Applesauce with Raisins and Nuts
Thick and Chewy Oatmeal and Cherry Cookies
Caramelized Banana with Yogurt and Toasted Coconut
Almond Truffles with Toasted Coconut
Homemade Caramel with Dates and Peanut Butter
Baked Pear with Muesli
Chapter 7 Staples, Sauces, and Condiments
Sweet Peanut Butter Dipping Sauce
Simple Homemade Muesli
Rice Vinegar and Sesame Dressing
Spicy Tomato and Pepper Sauce
Everything but the Bagel and Salt Mix
Flavorful Vegetable Broth
Creamy Chimichurri Sauce
Smoked Cashew Cheese Spread
Mango Salsa
Roasted Bell Pepper Wedges
Cilantro Chutney
Chickpea Hummus with Roasted Bell Peppers
Kalamata Olives and White Bean Dip
Chipotle Relish
Measurement Conversions
References
Acknowledgments
About the Authors