Vegan Intermittent Fasting Cookbook: 150+ Healthy and Delicious Recipes for Daily Enjoyment in the Vegan Kitchen E-Book

Madeleine Wilson

• Herausgeber: BookRix
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2024

Beschreibung

Vegan Intermittent Fasting Cookbook: 150+ Healthy and Delicious Recipes for Daily Enjoyment in the Vegan Kitchen

In the "Vegan Intermittent Fasting Cookbook: 150+ healthy and delicious recipes for daily enjoyment in the vegan kitchen", you will find a rich selection of delicious vegan recipes that will delight your palate and benefit your health. As an experienced nutritionist, I understand the importance of a balanced and healthy diet without sacrificing enjoyment.

Discover a wealth of dishes from the plant-based kitchen to enrich your everyday life. From hearty main courses to tempting desserts, this cookbook offers a wide range of options for every occasion.

Health Benefits of a Vegan Diet and Intermittent Fasting:

• Weight Management: A balanced vegan diet combined with intermittent fasting can help achieve and maintain a healthy weight.
• Improved Heart Health: Reducing animal products and focusing on plant-based foods can lower the risk of heart disease.
• Blood Sugar Control: Vegan fasting can help regulate blood sugar levels and reduce the risk of diabetes.
• Anti-Inflammatory Effect: Many plant-based foods have anti-inflammatory properties that can reduce inflammation in the body.
• Improved Digestion: The fiber in a vegan diet promotes healthy digestion and can prevent constipation.
• Increased Vitality: A balanced vegan diet and intermittent fasting can lead to higher energy levels and a general feeling of vitality.

My recipes cover all aspects of vegan intermittent fasting, including healthy meal prep ideas, delicious baking recipes, and easy vegan snack ideas. Whether you're an experienced cook or just starting out on a vegan and intermittent diet, my clear instructions and useful tips will make cooking an easy and fun experience.

Be inspired by the variety and creativity of vegan cuisine, and discover new favorite dishes you will enjoy again and again. With the "Vegan Intermittent Fasting Cookbook", cooking becomes an uncomplicated pleasure that will inspire you, your family, and your friends.

Leseprobe

Vegan Intermittent Fasting Cookbook:

150+ Healthy and Delicious Recipes for Daily Enjoyment in the Vegan Kitchen

Reproduction, translation, further processing or similar actions for commercial purposes as well as resale or other publications are not permitted without the written consent of the author.

Copyright © 2024 - Madeleine Wilson

All rights reserved.

On the road to veganism: a journey of discovery to a new world of nutrition

Why go vegan? Discover the many reasons for a plant-based lifestyle

Discover the basics of a vegan diet: variety and enjoyment without animal products

Vegan living made easy: tips for your path to a vegan lifestyle

Vegan shopping list: Foods you should always have to hand

Nutritional deficiency as a vegan: myth or reality?

Discover the importance of key nutrients in your vegan diet

Discover the importance of omega-3 fatty acids in your vegan diet

Discover the importance of vitamin D in your diet

Explore the importance of vitamin B2 in your diet

Strengthen your bones with calcium

Build muscle mass with plant-based protein sources

Recognize high-quality substitute products: Tips for conscious enjoyment

Living vegan and being sociable: tips for harmonious encounters

How do you combine veganism with everyday working life and traveling?

How are trains and planes set up for vegans?

The path to a vegan lifestyle: tips and tricks for beginners

Enjoy your journey into vegan cuisine!

Intermittent fasting: on the way to a healthier you

Fasting - a journey through time and ancient traditions

What is intermittent fasting and how does it work?

All-rounder intermittent fasting - from weight loss to health benefits

Successful weight loss with intermittent fasting: healthy, effective and sustainable

Health care through intermittent fasting - effective against Alzheimer's, diabetes and cancer

Intermittent fasting: feel-good effect, energy boost and self-optimization

Design intermittent fasting flexibly: Discover the many methods for your lifestyle

Your key to lightness: 16:8 fasting, the trend method in Germany

Flexible fasting: your path to a 5:2 ratio for more balance

Discover the variety: alternatives in intermittent fasting

Intermittent fasting at a glance: What you should keep in mind

Intermittent fasting made easy: good planning is the key to success

Healthy eating during intermittent fasting: your key to well-being

Drink yourself fit: the importance of hydration during intermittent fasting

Your rhythm, your rules: How to adapt intermittent fasting to your daily routine

Early morning exercise: your vital start to the day with interval fasting

Indulgent distraction: your strategies for effortless intermittent fasting

Strong together: your success through support with intermittent fasting

Sleep yourself fit - the key to successful fasting periods

Undesirable effects of interval loading - strategies for successful adaptation!

Health check before intermittent fasting: consult your doctor for a safe start

Freedom without a time limit: intermittent fasting at your own pace

Vegan intermittent fasting: Healthy recipes to boost your metabolism and burn fat

Closing words: Off to new horizons of well-being!

Slimming your stomach made easy - tips and tricks for a firm waistline

Your path to a slimmer tummy: understand your body and take back control

The science of weight loss: Why do we gain weight in the first place?

Why a slim stomach is so important: focus on health and well-being

The science of fat burning: how your body stores and breaks down fat

Metabolism demystified: How your body works like a factory

Hormones as metabolic regulators: the conductors of our body

Macro and micronutrients: the building blocks of our well-being

The power of carbohydrates: fuel for body and mind

The power of proteins: Building blocks for health and vitality

The power of fats: versatile helpers in your body

The miracle of vitamin A: a key to the health of your eyes and skin

The B vitamins - your energy booster!

Folic acid: the important vitamin for health and pregnancy

The importance of vitamin B12 for your health and vitality

The art of balance: how to create a healthy diet

The significant effects of a micronutrient deficiency

Lose weight effectively: Calculate your individual calorie requirements

The slim-while-sleeping strategy: how to use your sleep to lose weight

Intermittent fasting and its wonderful effects on body and mind

What you should avoid: The power of healthy eating and intermittent fasting

The underestimated risks: Belly fat and the silent dangers of obesity

The truth about carbohydrates: what you really need to know!

Your lively belly fat and its influence on your body

The myth of fat burners: natural ways for healthy weight loss

How to determine your maximum heart rate and optimize your training

Your training program for a brisk start

Fighting belly fat: ways to achieve sustainable weight loss

Enjoy the diversity of vegan cuisine with 150 delicious recipes

Refreshing variety: vegan salads for every taste

Colorful salad

Hearty potato salad

Mixed raw vegetable salad

Creamy cucumber salad

Carrot and kohlrabi salad

Moroccan carrot salad

Zucchini and pumpkin salad with tofu

Pomegranate and macadamia nut leaf salad

Comfortingly warm and full of flavor: vegan soups & stews

Potato soup

Fine pea soup

Cream of carrot soup

Fiery chili stew

Creamy asparagus stew

Curcurbita pumpkin soup

Deliciously vegan: discover the variety with vegan main courses

Hamburg

Scrambled tofu

Spinach pizza

Pizza Salamito

Italian pizza

Leek and pineapple pizza

Spaghetti Aglio Olio

Spaghetti carbonara

Spaghetti with radicchio

Spaghetti al pesto

Delicious cream noodles

Indian inspired curry

Fruity Indian rice dish

Chinese coconut curry

Plum dumplings

Hearty goulash

Hearty kale pot

Hearty sauerkraut on mashed potatoes

Potato gnocchi with sage and rosemary

Seitan in mushroom cream sauce

Pasta bake with cheese crust

Carrot and potato pancakes

Tyrolean cabbage dumplings

Fritters with vegetable (tofu) filling

Stuffed spinach pockets

Pumpkin strudel

Vegan tarte flambée

Vegetable skewers

Vegan lasagna

Apple red cabbage

Creative variety: basic vegan recipes & side dishes

Colored rice

Waffle batter

Light pizza base dough

Spicy mango chutney

Quick vegetable pan

Vegetable balls

Tofu tzatziki

Delicious creations: Vegan breads & rolls

Wholemeal sesame bread

Pumpkin bread

Ciabatta bread

Sweet raisin rolls

Delicious variety: vegan spreads & snacks

Mushroom spread

Miso butter

Toast Hawaii

Vegan sushi rolls

Creative variety: vegan dips, dressings & sauces

Fruity curry sauce with silken tofu

Orange dressing

Apple dressing

Creamy mustard dressing

Lopino dip

Sweet temptations: Vegan cakes, tarts & muffins

Butter cake

Poppy seed slices

Almond and orange cake

Plum tart from the tray

Chocolate cherry cake

Mocha nut cake

Phenomenal Easter cake

Carrot and spelt muffins

Blueberry and coconut muffins

Banana muffins

Sweet temptations: Vegan desserts & delicious snacks

Chocolate mousse

Red fruit jelly

Orange dream - vanilla pudding with orange fillets

Coconut macaroons with dark chocolate

Bounty" chocolate and coconut confectionery

Chocolate crossies

Buckwheat pancakes

Vanilla cream strudel

Tofu and poppy seed strudel

Vanilla cream slices

Apple pockets

Vanilla crescents

Chestnut hearts

Truffle

Rum balls

Refreshing and delicious: vegan drinks & ice cream

Coco Kiss

Vitamin drink

Elderberry syrup

Fiery cocoa

Ginger spice tea

Iced coffee

Hot love

Banana split

Banana-coconut ice cream

Orange and chocolate ice cream

Fruity mango ice cream

Homemade, refreshing flavored water with fruit and herbs

What is refreshing and healthy vitamin water?

The effect of electrolytes on your body

Why is water so important for your metabolism?

Refreshing flavored water with fruit: Drink yourself healthy and experience pure taste!

Pure refreshment: delicious vitamin water made from a wide range of fruit varieties

What are the health benefits of these types of fruit in flavored water?

Pineapple - your exotic vitamin supplier

Apples - a healthy crunchy trend

Berries - the slim vitamin bombs

Pomegranates - the versatile medicinal fruit

The grapefruit - bitter and healthy

Cherries - the fruity health booster

Kiwi - The exotic vitamin bomb

Mango - The sweet tropical fruit with many benefits

Melons - juicy water dispensers for your vitamin water

Oranges - the versatile vitamin bombs

Grapes - small fruit with a big effect

Lemons - the all-purpose weapon in the kitchen and for your health

Refreshing flavored water with herbs: drink yourself healthy and experience pure taste!

Pure refreshment: delicious vitamin water made from a variety of herbs

What are the health benefits of these herbs in flavored water?

Basil - balm for body and soul

Dill - The power of dill

Fennel: a versatile vegetable with superpowers

Lavender: more than just a fragrance dispenser

Lemon balm: The herb for relaxation and digestion

Mint: the refreshing all-purpose weapon

Rosemary: more than just a spice

Sage: more than just a spice for pasta

Thyme: more than just a spice for the kitchen

Flowers in vitamin water: a feast for the eyes with health benefits

Detox recipes to lose weight - Drink yourself healthy and experience pure taste!

Why detox is important and how it works

How do I start my detox phase?

What are the health benefits of these ingredients in detox water?

Ginger - the power tuber for your healthy vitamin water

Cinnamon - The spice with versatile healing powers for your vitamin water

Cayenne pepper - the fascinating effects of a hot spice

Healthy and fit through detox: your path to more energy and well-being

Vitamin-rich water for athletes: the relevance of vitamins and nutrients in athletes' everyday lives

Vitamin B for athletes: the energy source for body and mind

Vitamin C: The secret weapon for athletes and their immune system

Vitamin D for athletes: the sun vitamin for energy and health

Vitamin E for athletes: The protective shield for cells and performance

Vitamin K for athletes: the invisible guardian of our health

Vitamins and minerals in sport: a look at the increased requirement and possible deficiency symptoms

Potassium for athletes: The energy mineral for athletes and runners

Magnesium for athletes: a key mineral for your sports performance

The role of sodium for athletes: fluid regulation and performance

Healthy drinking habits for your well-being

Why correct drinking behavior is so important

Developing the right drinking habits

Drink the right amount of water

Water during sport

Water: your invisible companion to health and well-being

On the road to veganism: a journey of discovery to a new world of nutrition

If you are reading this, you may be about to decide whether you want to take the step towards a vegan diet. Perhaps you're already interested or curious about the benefits such a lifestyle could offer. Whatever your reason for looking into the subject, one thing is certain: the path to veganism is a journey that raises many questions, but also offers numerous answers and opportunities.

There are many reasons why people choose a vegan lifestyle. Some choose this path for ethical reasons, to do something good for animals and the environment, while others have health aspects in mind and want to support their body with a plant-based diet. Whatever motivates you to explore veganism, one thing is certain: this lifestyle has long since developed from a niche to a major movement.

There are now around one million people in Germany who have opted for a vegan lifestyle, and the number is steadily increasing. It has never been easier to get access to vegan products and information. Nevertheless, there are often uncertainties about how best to get started with this form of nutrition and how to develop a balanced and tasty routine.

In this book you will find answers to the most important questions about veganism. From practical tips for getting started to a variety of recipes to show you how varied and delicious plant-based cuisine can be. Because veganism doesn't mean doing without, but rather discovering new worlds of taste and the creative use of natural ingredients.

Join me on this journey and let me inspire you to take the path to veganism with ease and enjoyment. It's time to explore the colorful diversity of plant-based nutrition and embrace a healthy and sustainable lifestyle.

Why go vegan? Discover the many reasons for a plant-based lifestyle

When you think about why it might make sense to choose a vegan lifestyle, there are numerous aspects to consider. One key reason is animal welfare. You probably already know that the conditions under which animals are kept for slaughter are often anything but species-appropriate. Despite this, there is still a high demand for cheap meat, which means that animals have to live in cramped and unhygienic conditions until they are slaughtered.

Another important factor is environmental protection. Avoiding animal-based foods not only reduces the demand for livestock, which means less deforestation of habitats, but also reduces the environmental impact of animal feed production and the CO2 emissions of the animals themselves. A vegan lifestyle therefore contributes significantly to the protection of animals and the environment.

But veganism also makes sense from a purely medical and health perspective. A plant-based diet can significantly reduce the risk of diseases such as obesity, high blood pressure, diabetes and heart disease.

It's understandable that many people are hesitant to make the move from animal-based to plant-based foods. The idea of giving up meat and dairy products may seem restrictive, especially if you have grown up believing that these foods are essential for healthy growth.

There are also many prejudices and uncertainties regarding a balanced vegan diet. In the sports world in particular, it was long believed that animal protein was essential for building muscle. However, there is now a wealth of plant-based protein sources such as soy, hemp, rice and peas that offer athletes all kinds of options.

When veganism gained a foothold in Germany more than 15 years ago, the choice of substitute products was still limited. But times have changed since then. Meat substitutes are increasing in sales by around 30 percent every year, and supermarkets now have entire sections dedicated to vegan products. Restaurants and cafés with vegan options are widespread, especially in cities like Berlin, where there is an abundance of vegan eateries.

Switching to a plant-based diet is now easier than ever. There are a variety of alternatives to meat, dairy products and much more, so that a life without animal products is not only possible, but also enjoyable and varied.

Discover the basics of a vegan diet: variety and enjoyment without animal products

If you're wondering what a vegan diet actually looks like, you've come to the right place. Veganism means avoiding animal-based foods such as meat, fish, eggs and dairy products. Products containing animal ingredients, such as honey or gelatine, are also avoided by vegans. But don't worry, there are plenty of alternatives to satisfy your sweet tooth, for example with conventional sugar, agave syrup or coconut blossom sugar.

The core of a vegan diet is mainly based on plant-based foods such as fruit, vegetables and cereal products. Vegetable oils are also important to provide essential nutrients. But you don't have to give up your favorite treats! As a vegan, you can still enjoy wines, chocolate, ice cream or gummy bears. The only restriction is to ensure that these products are free from animal ingredients. Fortunately, the choice of vegan substitutes is growing, so you can find appetizing alternatives.

As with any diet, it is important to consume all the nutrients you need and not rely exclusively on sweets and fast food. Being vegan does not automatically mean eating a healthy diet. If you eat mainly ready-made vegan products, you run the risk of developing deficiency symptoms. Ideally, fruit and vegetables should form the basis of your meals, as they are rich in important vitamins and nutrients and should make up the majority of your portions. Carbohydrates can come from whole grain products such as pasta, rice, bread, quinoa or amaranth. High-quality sources of protein can be found in pulses such as peas, beans or lentils. To consume sufficient fats and oils, sources such as linseed oil, rapeseed oil and nuts are good options.

For many, however, veganism does not end with food. Many vegans also avoid animal products such as leather, down or cosmetic products with animal ingredients in order to pay attention to animal welfare outside of their diet.

With these basics, you are well equipped to discover the variety and enjoyment of a vegan diet and at the same time make a contribution to animal welfare and environmental protection.

Vegan living made easy: tips for your path to a vegan lifestyle

If you're thinking about how hard it is to give up animal products and how easy it is to recognize vegan foods, you're not alone. Any change to your daily routine comes with some challenges at first, but with a little planning and practice, you can ease the transition and soon develop a new routine that's just as easy as your old habits.

You may be surprised to learn that many dishes you already know are actually vegan. In Asian, Indian and African cuisine, there are numerous delicious dishes that do not contain animal products and are popular with non-vegans. Soups, curries and desserts are often already vegan or can easily be adapted to be vegan.

To make the transition to a vegan diet easier, you can start by using up all animal-based foods or giving them away. It can also be helpful to choose a few fixed days a week at the beginning of the transition in order to slowly approach the new diet. This way, the transition won't be too abrupt and your body will have time to adjust.

An important part of the vegan lifestyle is knowing what ends up on your plate. That's why it's especially important to check the ingredients of products carefully at the beginning. Foods with E-numbers often contain animal ingredients and are therefore not suitable for vegans. Gelatine is a typical example that can be found in many products, not only in confectionery but also in other foods. If you want to be sure that your food is free from animal products, you can cook yourself and make spreads, milk or sauces. It is also helpful to plan at the end of the week which dishes you want to eat in the next few days so that you are well prepared when shopping and cooking and don't end up hungry without good alternatives.

With a little practice and planning, the path to a vegan lifestyle becomes easier and easier and soon you'll wonder why you didn't start earlier.

Vegan shopping list: Foods you should always have to hand

If you're wondering which foods deserve a permanent place on your shopping list to ensure a flexible and balanced vegan diet, you've come to the right place. Some vegan staples that are easy to store will make meal preparation easier and ensure the intake of important nutrients.

Oat flakes, processed flakes, chia seeds, nuts: Oat flakes are the ideal basis for a vegan breakfast and are also suitable for baking muffins and cakes. Melting flakes and chia seeds are excellent for thickening puddings and sauces. Nuts such as cashews, almonds or hazelnuts are not only rich in fats and iron, but can also be processed into plant-based milk or cream.

Spelt or wholemeal flour: these types of flour are perfect for homemade bread or cakes. Spelt flour type 630 is a healthy alternative to conventional wheat flour and provides many nutrients.

Foods with a high antioxidant and vitamin content: tomato paste, garlic, onions and turmeric are rich in important nutrients and form a tasty base for many dishes. Apples and carrots provide many vitamins and promote iron absorption.

Iron-rich vegetables, grains and herbs: millet, quinoa, amaranth, spinach and chanterelles are important sources of iron for a vegan diet. Common kitchen herbs are also rich in vitamins and iron.

Citrus fruits and berries: Lemons, limes, grapefruits and berries are rich in vitamin C and support the immune system. Berries are also a good source of iron.

Tofu and tempeh: Tofu and tempeh are versatile and protein-rich alternatives to meat. They are easy to season and marinate and are important sources of protein in a vegan diet.

With these foods, you have a solid basis for a varied and healthy vegan diet. They store well and make it easy to prepare delicious dishes.

Nutritional deficiency as a vegan: myth or reality?

As a vegan, you may be wondering whether you need to worry about nutrient deficiencies. Despite persistent rumors, you can cover all the important nutrients for your daily needs with purely plant-based foods. However, there is one exception: vitamin B12.

Vitamin B12 is essential for a smooth metabolism and the formation of red blood cells. It is particularly important for pregnant women, as it processes the folic acid stored in the body so that the organism can use it. Vitamin B12 was originally absorbed via meat and dairy products. It is not found in relevant quantities in plant-based foods and is often contained in a form that cannot be processed by humans. It is therefore essential to supplement with vitamin B12, which is easy and inexpensive to do at any drugstore.

Apart from vitamin B12, all important nutrients can be obtained from a plant-based diet. However, it is important to make sure that your meals are balanced and contain all the important building blocks.

Discover the importance of key nutrients in your vegan diet

To ensure that your vegan diet contains all the necessary nutrients, we would like to take a closer look at their importance and functions.

Discover the importance of omega-3 fatty acids in your vegan diet

Omega-3 fatty acids are often associated with fish, especially salmon, and are considered healthy fats that provide your body with essential energy. But why are these fats important for your body in the first place? Unlike carbohydrates, fat cells are stored as an energy reserve, which means that the energy consumed is not burned immediately. This is particularly important for cell membranes and our brain, as they are mainly supplied with unsaturated fatty acids. But the rest of our body also benefits from these healthy fats. Omega-3 fatty acids promote blood circulation, lower blood pressure and have a positive effect on cholesterol levels. As the body cannot produce these unsaturated fatty acids itself, we inevitably have to ingest them through our diet. But which plant-based foods contain omega-3 fatty acids? In the vegan diet, it is recommended to focus on nuts, pulses and linseed oil in particular, as they contain numerous omega-3 fatty acids that should be integrated into your diet. It is recommended that you consume 300-600 mg of these fatty acid chains every day to provide your body with an optimal supply.

Discover the importance of vitamin D in your diet

Vitamin D is often referred to as the "sun vitamin", as we can actually absorb it by spending sufficient and protected time in the sun. However, vitamin D levels drop rapidly for many of us, especially in winter. But that doesn't have to be the case. Vitamin D is also contained in many foods. Vitamin D is essential for our immune system, as it strengthens our defenses and helps us to stay fit and vital. It also plays an important role in maintaining our bones, teeth and muscles. To get enough vitamin D even in the darker seasons, eating avocados, mushrooms and other types of fungi is particularly recommended, as these are one of the few plant-based sources of vitamin D. As part of a vegan diet, you can also use plant-based margarine that is enriched with vitamin D. This way you can ensure that your body gets the vitamin it needs to stay healthy and strong.

Explore the importance of vitamin B2 in your diet

When it comes to a healthy metabolism, vitamin B2 is indispensable. This water-soluble vitamin is mainly found in animal foods, but vitamin B2 is also found in many wholegrain products. As a balanced diet should consist mainly of fiber-rich foods, the consumption of whole grain alternatives such as bread, pasta and rice is also recommended within the vegan diet. The daily requirement of vitamin B2 should be between 1.1 and 1.4 mg. By incorporating these whole foods into your diet, you can ensure that your body gets the right amount of vitamin B2 to maintain an optimal metabolism.

Vitamin B12 is one of the few vitamins that cannot be obtained from plant sources. This makes it a key concern for those considering a vegan diet. But don't worry, vitamin B12 can easily be supplemented. Vitamin capsules taken daily are an excellent addition to a normal diet that not only vegans, but also people on an omnivorous diet should consider. This is because a lack of vitamin B12 can cause serious health problems, including dizziness, hair loss, paleness, anemia and persistent weakness. In the long term, this can lead to serious illnesses, which can, however, be avoided by taking appropriate supplements. In order to optimally adjust your vitamin balance, it is advisable to consult your family doctor, who can give you comprehensive advice. With a balanced supplement, you can ensure that your body gets everything it needs to stay healthy and vital.

Strengthen your bones with calcium

Calcium is often associated with dairy products, but that's only half the story. Kale, broccoli and spinach are just a few vegetables that are rich in calcium. So you don't have to resort to animal foods to strengthen your bones. Calcium plays a crucial role in tooth and bone health, so it's important to consume enough of it, even within a vegan diet. Don't be fooled by advertising - nature offers a variety of plant sources of this important mineral.

Build muscle mass with plant-based protein sources

Egg white, also known as protein, is a key nutrient for your body. It provides important building blocks, known as amino acids, which are essential for many bodily functions. A balanced diet should therefore include various sources of protein to keep you fit and vital. Protein is particularly essential for athletes who want to build muscle. Without a sufficient daily intake of around 50-60 g of protein, muscle building is difficult.

But you don't have to resort to animal products to get enough protein. Nature offers numerous plant-based sources of protein that can easily meet your daily requirements. Lentils, peas, beans and wheat germ are just a few examples of these valuable sources of nutrients.