Whole Food Everyday Cookbook

By Lana Avery

Have you been searching for ways to diversify your diet? For meals that'll make you feel just as good as they look? And that'll taste even better?

 

"Whole foods" isn't just the name of the fancy grocery store where you can spend $6 on asparagus water. It's the term for unprocessed, nutrient-filled food that is just as fresh as if it grew in your own backyard.  Now, before you complain that 'whole food' meals are essentially the diet of a rabbit, take a peek at this undeniably delicious cookbook to see just how wrong you'd be.

 

Treat your palate to the pleasure of chemical-free meals that leave you healthy and satisfied. Whole Food Everyday Cookbook will help you discover how to maximize the benefits you receive from the food you put into your body.  Satiate your hunger for a healthier life as this cookbook teaches you how to:

 

• Make over 100 plant-based recipes—from breakfasts and snacks to dinners and desserts—that are easy to follow and even easier to consume
• Plan your meals with a sample 21-day guide, including the list you'll need for your next grocery shopping trip
• Create a variety of hot and cold beverages that will impress even your pickiest taste buds
• Unlock the health improvements that eating whole foods will have on your energy levels, your blood sugar, and your daily life

 

Start making the changes to your diet that will provide you with a stronger, healthier, more delicious existence today!

 

Discover the food that'll get you the most out of your 'whole' life with the Whole Food Everyday Cookbook!

• Language: English
• Publisher: Lana Avery
• Release date: Dec 4, 2021
• ISBN: 9798201411671

Book preview

WHOLE FOOD EVERYDAY COOKBOOK

101 HEALTHY PLANT-BASED RECIPES MADE EASY

LANA AVERY

© Copyright 2021 - All rights reserved.

The content contained within this book may not be reproduced, duplicated, or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote, or paraphrase any part, or the content within this book, without the author or publisher's permission.

Disclaimer Notice:

Please note that the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up-to-date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not rendering legal, financial, medical, or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred due to the use of the information in this document, including, but not limited to, errors, omissions, or inaccuracies.

CONTENTS

Introduction: Whole Foods and You

1. All About Whole Foods

The Benefits of Eating Whole Foods

2. Meal Planning for Your Health

A Basic Shopping List for Your Whole Foods Diet

Sample 21-Day Meal Plan

A Quick Conversion Chart for You

3. Appetizer Recipes to Eat Before Your Meal

Creamy Pecan and Grape Salad (Vegetarian)

Savory Stuffed Tomatoes (Vegetarian)

Stuffed Mushroom Bites (Vegan)

Classic Gazpacho (Vegan)

Mushroom Tacos (Vegan)

Roasted Carrots With Pesto Dip (Vegan)

Cauliflower Poppers (Vegan)

Creamy Onion and Potato Soup (Vegan)

Mushroom Soup (Vegan)

Oven-Fried Herbed Potato Wedges (Vegan)

Roasted Broccoli (Vegan)

Dijon-Flavored Roasted Cabbage (Vegan)

Seasoned Roasted Carrots (Vegan)

4. Healthy Breakfast Recipes to Start Your Day

High-Protein Breakfast Bowl (Vegetarian)

Breakfast Hash (Vegetarian)

Zoodle Breakfast Bowl (Vegetarian)

Coconut Pancakes (Vegetarian)

Asparagus Benedict (Vegetarian)

Pizza Quiche (Vegetarian)

Sweet Potato Hash with Eggs (Vegetarian)

Cheesy Kale Sandwich (Vegetarian)

Baked Mushroom Boats (Vegetarian)

Spinach Breakfast Frittata (Vegetarian)

Baked Avocado Egg (Vegetarian)

Stuffed Sweet Potato (Vegan)

Nutty Pumpkin Porridge (Vegan)

Toasted Sweet Potato Bruschetta (Vegan)

Chia and Quinoa Oatmeal Bowl (Vegan)

5. Delicious Smoothies and Smoothie Bowl Recipes

Green Avocado Smoothie

Peanut Butter and Apple Smoothie

Cinnamon Roll Smoothie

Healthy Layered Smoothie

High-Protein Berry Smoothie

Coffee and Banana Smoothie

Thick Green Smoothie

Fresh Green Smoothie Bowl

Rainbow Smoothie Bowl

Cherry and Banana Smoothie Bowl

Sweet Potato Smoothie Bowl

Tropical and Colorful Smoothie Bowl

Breakfast Smoothie Bowl

6. Fresh Summer Drinks

Cucumber Mojito

Coco Mojito Mocktail

Cranberry Mocktail

Peach and Watermelon Mocktail

Virgin Frozen Pineapple Margarita

Coco and Lime Fizz

Lemon Ginger Iced Tea with Blackberries

Fresh Strawberry Spritzer

Strawberry and Basil Infused Water

Orange Julius

7. Comforting Hot Drinks

Homemade Vanilla Latte

Cashew Latte

Spiced Coffee

Matcha Latte

Spiced Chai Tea Latte

Classic Hot Chocolate

Powered-Up Hot Chocolate

Chai Hot Chocolate

Decaf Cacao-Dandelion Latte

Golden Milk

8. Main Courses to Fill You Up

Thai-Style Red Curry (Vegetarian)

Fully Loaded Buddha Bowl (Vegetarian)

Vegetable Chili With Cheese (Vegetarian)

Veggie Shakshuka (Vegetarian)

Power Bowl (Vegetarian)

Couscous Salad (Vegetarian)

Classic Deviled Eggs (Vegetarian)

Fresh Garden Salad (Vegan)

Creamy Pasta Salad (Vegan)

Kale, Tofu, and Chickpea Salad (Vegan)

Mango and Black Bean Salad (Vegan)

Lemony Vegetable Risotto (Vegan)

Grilled Cauliflower Steaks (Vegan)

Cauliflower Pilaf (Vegan)

Fully Loaded Grilled Eggplant (Vegan)

9. Healthy Dishes to Snack On

Mexican-Style Potato Cakes (Vegetarian)

Grilled Watermelon with a Side Salad (Vegetarian)

Crispy Artichokes (Vegan)

Garlic, Onion, and Potato Latke (Vegan)

Avocado Fries (Vegan)

Sweet Potato and Zucchini Tots (Vegan)

Crunchy Smashed Potatoes (Vegan)

Key Lime Chia Pudding (Vegan)

Banana Sandwich Bites (Vegan)

Crispy Kale Chips (Vegan)

Roasted Root Veggie Fries (Vegan)

Tostones with Ranch Dip (Vegan)

10. Desserts to Satisfy Your Sweet Tooth

Chocolate Pudding With Coconut Cream (Vegan)

Almond Butter and Coconut Truffles (Vegan)

Fudgy Cookies (Vegan)

Melon Ice Cream Bowl (Vegan)

Nutty Date Dessert Bars (Vegan)

Grilled Fruit Mix (Vegan)

Applesauce Pops With Fresh Fruits (Vegan)

Sautéed Pears and Apples With Coco Butter (Vegan)

PB&J Parfait (Vegan)

Blueberry Cobbler (Vegan)

Citrus Fruit Salad (Vegan)

Chocolate Energy Bites (Vegan)

Conclusion: Start Your Whole Food Journey Now

Glossary of Common Cooking Terms

References

INTRODUCTION: WHOLE FOODS AND YOU

We all know that whole foods are much healthier than processed foods. But the question is... Does your diet consist mostly of whole foods, processed foods, or a combination of both?

No matter where you look these days, you will see manufactured, packed, and processed foods being sold in stores, served in restaurants, and even eaten in homes. Such foods have exploded in popularity mainly because they are ready to eat and they taste good. There are even processed foods that claim to be suitable for the trendiest diets all over the world. Because of this, there is now some confusion in terms of what qualifies as healthy and whole food.

Many people believe that whole foods are pesticide-free, locally grown, or organic. While some whole foods fit into these categories, the definition of whole foods is a lot simpler. Whole foods are foods that you eat in their natural state. It means that the foods you eat haven't undergone any kind of process so you get all of their vitamins, minerals, and nutrients intact. The reason why whole foods are much healthier is that you get all of the benefits they have to offer. For instance, instead of drinking a bottle of apple juice, you could have an apple. Or you could opt for a baked potato that you cooked in your oven instead of instant mashed potatoes. When you think about it this way, shifting to a whole foods diet makes a lot of sense!

Now that people are becoming more interested in their health and well-being, there are many misconceptions that surround healthy options such as whole foods. One misconception is that whole foods are a lot more expensive than processed ones. But if you try going to the market to buy fresh ingredients (or whole foods), you will realize that these food items are more affordable than foods that come in cans, plastic packaging, bottles, and so on. It might take more time and effort to shift to a whole foods diet, but the health benefits you will gain from eating these foods will be worth it.

Many health experts and dietitians believe that eating whole foods all the time will provide various benefits. Since whole foods contain all of the nutrients they are meant to contain, eating them can have protective and preventive effects on your health. If you would like to reach your health goals, focusing on whole foods is an excellent place to start.

In this book, you will learn the fundamental information about whole foods like what they are and how they will benefit your life. In particular, you will discover a hundred and one plant-based recipes to start making in your kitchen. While eating whole foods already offers several benefits to your health, following a plant-based diet also offers its own advantages. These include anti-inflammatory benefits, disease prevention, improved blood pressure and cholesterol levels, a healthier gut, and so much more. While you don’t have to get rid of animal-based food sources right away, the recipes in this book are both vegan and vegetarian and they will encourage you to focus on plants as your main source of nourishment.

There is also valuable information about meal planning, which will save you a lot of time and money if you choose to follow a whole food diet. You will also learn tons of whole food recipes that you can enjoy at any time of the day. As you try following the recipes, you will discover that cooking can be simple and fun. When you start experiencing the benefits of whole foods on your health, you will feel motivated to keep going. So... let's begin!