How To Become a Vegetarian w/ 100 Vegetarian Recipes



Vegetarian Benefits

In short, there are three reasons why you should consider becoming a vegetarian.

  1. A vegetarian diet is good for your health.

  2. It is a contribution to the welfare of animals.

  3. Becoming a vegetarian is good for the environment.


Let's start with your health. By eating a vegetarian diet you will consume considerably less saturated fat than by eating a conventional meat-based diet. This will be good for the health of your heart.

Studies have shown that people who eat nuts regularly are less likely to suffer heart attacks. Vegetarians depend on nuts as one of their sources of protein. Heart disease has become a major killer in all modern industrialized societies.




That alone would be a major reason to consider becoming a vegetarian. But the health benefits are even greater than that. Vegetarians are seldom obese. Obesity and the health problems associated with it have become a major public health issue.

Most vegetarians consume a lot of complex carbohydrates. These are the "good carbs" you will have heard of that do not cause rapid fluctuations in blood sugar levels. When we experience a rush of blood sugar we must produce more insulin. If this process is repeated our bodies can become insensitive to our insulin and type 2 diabetes may result in extreme cases. Type 2 diabetes is becoming increasingly common even in comparatively young people because of the modern diet.


Cancer is another killer disease that is on the increase. A vegetarian diet can play a part in reducing the risk of some cancers because it is high in fiber and high in antioxidants that combat free radicals.


By eliminating meat from your diet as a vegetarian you are reducing your exposure to antibiotics that are used in animal husbandry and to the hormones that are used as growth promoters and to increase milk production. Antibiotics in food can result in antibiotic resistance. Hormones fed to animals can disrupt the activity of the hormones that our bodies produce.



The intensive production of animals in factory farming systems raises major issues for animal welfare. There are also environmental concerns because factory farming is so resource-hungry. Vast amounts of land are used to produce animal feed that could be used more efficiently to produce food for people. If more of us were vegetarians fewer children would go to bed hungry.


By becoming a vegetarian you are contributing to your health, to the welfare of other people, to the welfare of animals, and the health of the planet. As an individual, your contribution may be small, but your decision to become a vegetarian will influence others.


If you are not convinced yet, that's okay. Here are more reasons why you should consider becoming a vegetarian:


  • To lose weight for good

  • You may live longer

  • Improve skin

  • Save money

  • Increase energy

  • Avoid toxic chemicals

  • You will build strong bones

  • Ease the symptoms of menopause

  • Better digestion, reduce constipation, and increase regularity

  • Prevent animal cruelty and reduce inhumane practices toward animals

  • Easy meal prep

  • Endless resources and recipes


Rather than asking yourself why go vegetarian, the real question is: Why haven’t you gone vegetarian already?

How To Become a Vegetarian


When you’re ready to try out a new lifestyle it’s natural to want to jump right in. However, that can be a mistake. Studies show that people who attempt to hastily convert themselves into vegetarians are less likely to stick with it long term. If you have been a meat-eater all your life, a gradual approach is better. There’s no reason to rush the process of becoming vegetarian.


To get started going vegetarian, try implementing these eating habits into your weekly routine.

  • Educate yourself with vegetarian-friendly articles, websites, and cookbooks

  • Make simple modifications to your favorite recipes, replacing meat with beans and vegetables

  • Hate veggies? Instead of eating salads, start with plant-based drinks. This way, you slowly introduce these new foods into your system. Over time your taste will change, and you will crave these kinds of foods.

  • Plant-based protein powders will easily bridge the gap in your protein needs.

  • Stir-fries and scrambles: You can make an endless combo of meals by mixing some veggies (broccoli, carrots, bell peppers, spinach, etc.), some protein (quinoa, tofu, tempeh, etc.), and some spices (turmeric, coconut oil, black pepper, sea salt, etc.), and cooking them together.

  • Find vegetarian restaurants and try new vegetarian-based ethnic foods.

  • Regularly search for new recipes to keep you excited.

  • Eat healthy fats for calories (avocados, nuts and seeds, and coconut oil).



Making the Transition


By following this timeline, you’ll gradually (and painlessly) switch over to a vegetarian diet within a matter of months.

  • Weeks 1-2: Start with eliminating meat from only one meal per day for a couple of weeks to build momentum.

  • Weeks 3-12: In addition to subtracting meat from one meal per day, eliminate all four-legged animals from your diet.

  • Weeks 13-24: Subtracting meat from two meals per day, eliminate all four-legged and two-legged animals from your diet.

  • Weeks 25-52: Subtract fish from your diet, which means you are now not eating any meat at this point.

  • Week 52 and Beyond: If you feel that going vegan is right for you, then spend the next six to 12 months making the transition from vegetarian to vegan.

Just like anything new the transition doesn’t happen overnight. It takes time to adapt, to become a habit, and eventually a lifestyle.

Our Favorite Recipes


Banana Pancakes


INGREDIENTS:

  • ™  1 Cup of Gluten Free Oatmeal

  • ™  1/4 Cup of Almond Milk

  • ™  1 Banana

  • ™  1 Tbsp of Coconut Oil

  • ™  2 tsp of Baking Powder

  • ™  1/2 tsp of Cinnamon

DIRECTIONS:

  1. In a bowl combine all of the ingredients except for the coconut oil. Use a hand blender or a fork to mix everything together. Aim for a consistency similar to pancake batter.

  2. Place a pan on medium heat and melt the coconut oil. Slowly add the batter in the pan forming 5 inch diameter pancakes.

  3. Place the cover on and cook for a couple minutes on each side.

  4. Repeat until you have cooked the whole batch. Be creative with your toppings, add any of your favorite clean foods. These may include but are not limited to berries, almond butter, coconut flakes and chopped nuts.

NUTRITIONAL VALUE

Total Calories: 378 Fat: 24 g Carbs: 30 g Protein: 14 g



Black Bean Burger

INGREDIENTS: (2 Servings)

  • 1 Can of Black Beans

  • 1/4 Cup of Gluten Free Oatmeal 

  • 1/4 Cup of Chopped Onion

  • 2 Cloves of Garlic

  • 1/4 Cup of Fresh Parsley

  • 1 tsp of Chili

  • 1/2 tsp of Cayenne Powder

  • 1/2 tsp of Sea Salt

  • 1/2 tsp of Pepper

DIRECTIONS:

  1. Drain and rinse the black beans and pat dry with paper towel.

  2. Place all of the ingredients in a food processor and the mixture becomes sticky. Form 4 patties and cook on the stove top on medium heat with coconut oil.

  3. Fry the patty for about 3-5 minutes each side and then you can add any of your favorite toppings to the burger patty. We recommend topping with avocado slices or guacamole.

NUTRITIONAL VALUE Total Calories: 262 Calories Fat: 2 g Carbs: 46 g Protein: 16 g


100 Plant Based Recipes

The Plant-Based Cookbook has more than 100 vegan recipes from, cereals, omelets, smoothies, salads, soups, main dishes, and snacks! The simple plant-based foods, recipes, and resources found in this book will make the entire process so much easier for you. Along with mouth-watering recipes, it includes a list of essential kitchen supplies, meat substitutes, meal plans, grocery lists, trusted online retailers for those hard-to-find vegan ingredients, and more.


To download the complete “Plant-Based Cookbook Package”, click here or the image below.