One vegan meal a day
 |
Description
Book Introduction
- A word from MD
-
It's not difficult, vegetarianAs concerns about food grow, this book will serve as a helpful guide for vegetarians who are having difficulty putting it into practice.
The author, a long-time vegetarian, offers a 31-day vegan meal plan, from ingredient descriptions to cooking tips, showing you how to enjoy a variety of plant-based foods that can feel tricky.
February 28, 2020. Kim Hyun-joo, PD of Home Life
101 Easy and Delicious Vegan Recipes
Health, environment, beliefs… The reasons for becoming a vegetarian are becoming more diverse and the number of vegetarians is increasing, but we are not yet in an environment where it is convenient to practice vegetarianism.
There aren't many restaurants that serve vegetarian food, and vegan ingredients are still hard to come by.
Although we rely heavily on home-cooked meals, the known recipes are also limited.
It seems like it takes a lot of effort to maintain a vegetarian diet.
"One Vegan Meal a Day" is a cookbook that helps you continue your vegetarian diet without giving up.
If you decide to become a vegetarian and start cooking for yourself, you will soon reach the limits of your menu and end up making the same dishes over and over again.
To avoid these difficulties and to help you enjoy a happy vegetarian life without worrying about what to eat, we've included a variety of recipes.
This book suggests no fewer than 101 vegetarian, and even strict vegan, recipes.
It's hard to practice vegetarianism, but there's no need to have any preconceived notions that it's even harder to be a vegan who doesn't eat eggs or dairy products.
This is because we have selected only accessible vegan dishes made with ingredients that we commonly eat.
In addition to recipes, it will help everyone, from beginners contemplating whether to start a vegetarian diet to experts, by going over the basics of vegetarianism step by step, including ingredients and how to use them, before cooking.
Through "A Vegan Meal Every Day," let's experience the joy of learning about ingredients by seeing, touching, and cooking vegetables, and feel the good energy that nature gives us.
You can start slowly with one meal a day, or you can start lightly with the idea of trying delicious vegan food.
No matter what you start with, 『One Vegan Meal a Day』 will help you keep going.
Health, environment, beliefs… The reasons for becoming a vegetarian are becoming more diverse and the number of vegetarians is increasing, but we are not yet in an environment where it is convenient to practice vegetarianism.
There aren't many restaurants that serve vegetarian food, and vegan ingredients are still hard to come by.
Although we rely heavily on home-cooked meals, the known recipes are also limited.
It seems like it takes a lot of effort to maintain a vegetarian diet.
"One Vegan Meal a Day" is a cookbook that helps you continue your vegetarian diet without giving up.
If you decide to become a vegetarian and start cooking for yourself, you will soon reach the limits of your menu and end up making the same dishes over and over again.
To avoid these difficulties and to help you enjoy a happy vegetarian life without worrying about what to eat, we've included a variety of recipes.
This book suggests no fewer than 101 vegetarian, and even strict vegan, recipes.
It's hard to practice vegetarianism, but there's no need to have any preconceived notions that it's even harder to be a vegan who doesn't eat eggs or dairy products.
This is because we have selected only accessible vegan dishes made with ingredients that we commonly eat.
In addition to recipes, it will help everyone, from beginners contemplating whether to start a vegetarian diet to experts, by going over the basics of vegetarianism step by step, including ingredients and how to use them, before cooking.
Through "A Vegan Meal Every Day," let's experience the joy of learning about ingredients by seeing, touching, and cooking vegetables, and feel the good energy that nature gives us.
You can start slowly with one meal a day, or you can start lightly with the idea of trying delicious vegan food.
No matter what you start with, 『One Vegan Meal a Day』 will help you keep going.
- You can preview some of the book's contents.
Preview
index
Part 1: The Basics of a Vegan Diet
1 What is Veganism? ㆍ 24
2 Vegan Ingredients ㆍ 26
3 Homemade Sauces and Broths ㆍ 48
- Vegan mayonnaise ㆍ 48
- Vegan butter ㆍ 50
- Vegan Cheese ㆍ 52
- Vegan Ketchup ㆍ 54
- Herb Pesto ㆍ 56
- Teriyaki sauce ㆍ 58
- Basic count: 60
- Scrap collection ㆍ 62
4 Vegan Plate Composition ㆍ 64
Part 2 Vegan Home Cooking
Day 1 Day 10
Info1.
The Versatility of Tofu ㆍ 71
Grilled Tofu Rice Bowl | Tofu Soybean Paste | Scrambled Tofu
Day 1 | A Delicious Delicacy: Vegetable Sushi Set ㆍ 76
Vegetable sushi + cold buckwheat noodles + crunchy chili pepper soybean paste salad
Day 2 | A Nutritious Meal: Grilled Tofu Rice Bowl Set ㆍ 82
Grilled tofu rice bowl + stir-fried broccoli with sesame seeds + pickled lettuce
Day 3 | Sweet and Sour Tomato Bibim Guksu Set Meal ㆍ 86
Tomato bibim guksu + cucumber and seaweed cold soup + fried enoki mushrooms
Day 4 | Perfect for a vegetarian lunchbox: Tofu Kimbap Plate ㆍ 90
Tofu kimbap + lettuce salad + grilled persimmon
Day 5 | Healthy Countryside Meal: Pumpkin Leaf Wrap Set ㆍ 94
Pumpkin leaf wrap + tofu and soybean paste + cucumber and water salad + peanut stew
Day 6 | A Unique Transformation of Brown Rice and Vegetables: Risotto Set ㆍ 100
Perilla Mushroom Risotto + Mini Carrot and Eggplant Pickles + Sweet Pumpkin Salad
Day 7 | Simple and Healthy French Home Cooking ㆍ 104
Carrot soup + mixed bean salad + green olive whole wheat pasta
Day 8 | Awesome Brunch, Tofu Scramble Plate ㆍ 108
Tofu Scramble + Cucumber Dill Sandwich + Warm Salad
Day 9 | A Stew Set Filled with Comforting Warmth and Heartwarming Feelings ㆍ 112
Chili Bean and Tomato Stew + Grilled Asparagus with Vegan Mayonnaise + Fig Salad
Day 10 | Irish-Style Brunch with Mashed Potato Sandwich Set ㆍ 116
Mashed Potato Sandwich + Cashew Nut Herb Flower Salad
Day 11 Day 20
Info2.
Utilizing Unusual Materials ㆍ 121
Quinoa Rice | Couscous Salad | Quinoa Salad
Day 11 | When You're Craving Fried Food: Lotus Root and Potato Croquette Plate ㆍ 126
Lotus root and potato croquettes + quinoa rice + cabbage salad
Day 12 | A Refreshing and Savory Summer Menu: Black Bean Noodle Set Meal ㆍ 130
Black bean noodles + braised eggplant and tomato + pickled turnip
Day 13 | The Taste of Spring: Cold Pot Rice Set Meal ㆍ 134
Cold rice in a pot + stir-fried oyster mushrooms with chili peppers + kelp wrap
Day 14 | Detox Meal, Seaweed Soup ㆍ 138
Job's tears rice + perilla leaf seaweed soup + soybean paste spinach side dish + radish salad
Day 15 | A Light Root Vegetable Meal Perfect for a Diet ㆍ 144
Millet rice + stir-fried root vegetables + mini sweet pumpkin and red bean stew + braised radish
Day 16 | Healthy and Delicious Lunch: Ciabatta Sandwich Set ㆍ 150
Ciabatta sandwich + carrot latte + broccoli, apple, and arugula salad
Day 17 | 3-Course Dinner, Grilled Cauliflower Set ㆍ 154
Roasted Cauliflower + Basil Pesto Penne + Pecan Citrus Salad
Day 18 | Grilled and Salad Set with a Variety of Sauces ㆍ 158
Grilled Eggplant with Red Lentil Ragu Sauce + Grilled Purple Sweet Potato + Couscous Salad
Day 19 | A Hearty and Comforting Meal: Quinoa Salad Plate ㆍ 162
Roasted Peanut Pumpkin + Quinoa Salad + Tomato Caprese
Day 20 | Mediterranean Dinner Menu: Mushroom Spinach Paella Set ㆍ 166
Mushroom Spinach Paella + Cherry Tomato Radicchio Salad + Grilled Rick
Day 21 Day 31
Info3.
Delicious Tempeh Recipes ㆍ 171
Broccoli Tempeh Fried Rice | Tempeh Cashew Vegetable Stir-Fry | Tempeh Burger
Day 21 | Corn Brown Rice Set Meal, Enjoyable from Summer to Fall ㆍ 176
Corn brown rice + tomato soybean paste soup + eggplant pickles + pine mushroom tangsuyuk
Day 22 | Appetizing Home-Cooked Meal: Sweet Potato and Rice Set Meal ㆍ 182
Sweet potato rice + perilla leaf cabbage soup + grilled mini cabbages + watermelon radish and lemon pickles
Day 23 | A Warm Meal, Handmade Non-Korean Set Meal ㆍ 188
Doenjang sujebi + kohlrabi radish kimchi + seasoned wild chives with chili paste
Day 24 | The Season of Ripening Chestnuts, Chestnut Rice Set ㆍ 192
Chestnut rice + grilled burdock + seasoned eggplant + stir-fried green onion and tofu
25th | Traditional Korean Vegetable Table, Jeongwol Daeboreum Plate ㆍ 198
Five-grain rice + bean sprout soup + cucumber salad + wild chives + bellflower root + pumpkin
Day 26 | A Simple and Healthy Meal: Rice Ball Set ㆍ 204
Shiitake mushroom brown rice ball + lotus root pancake + pickled burdock and black sesame seeds
Day 27 | A Wonderful Dish Made with Leftover Rice: Tempeh Fried Rice Set ㆍ 208
Broccoli tempeh fried rice + green bean soup + celery pickle
Day 28 | When you're craving comfort food, try Black Sesame Porridge Set Meal ㆍ 212
Black sesame porridge + seasoned seaweed + purple radish kimchi
Day 29 | European Lunch, Bruschetta Plate ㆍ 216
Bruschetta + Gazpacho + Stir-fried Red Cabbage with Balsamic
Day 30 | Balinese Vegan Cuisine, Nasi Goreng Set Meal ㆍ 220
Nasi Goreng + Tempeh Cashew Nut Vegetable Stir-Fry + Angelica Salad
Day 31 | A Tempeh Burger Set: Tastier Than a Meat Patty ㆍ 224
Tempeh Burger + Grilled Potato Wedges + Corn Salad
Bonus.
Questions About Veganism ㆍ 228
1 What is Veganism? ㆍ 24
2 Vegan Ingredients ㆍ 26
3 Homemade Sauces and Broths ㆍ 48
- Vegan mayonnaise ㆍ 48
- Vegan butter ㆍ 50
- Vegan Cheese ㆍ 52
- Vegan Ketchup ㆍ 54
- Herb Pesto ㆍ 56
- Teriyaki sauce ㆍ 58
- Basic count: 60
- Scrap collection ㆍ 62
4 Vegan Plate Composition ㆍ 64
Part 2 Vegan Home Cooking
Day 1 Day 10
Info1.
The Versatility of Tofu ㆍ 71
Grilled Tofu Rice Bowl | Tofu Soybean Paste | Scrambled Tofu
Day 1 | A Delicious Delicacy: Vegetable Sushi Set ㆍ 76
Vegetable sushi + cold buckwheat noodles + crunchy chili pepper soybean paste salad
Day 2 | A Nutritious Meal: Grilled Tofu Rice Bowl Set ㆍ 82
Grilled tofu rice bowl + stir-fried broccoli with sesame seeds + pickled lettuce
Day 3 | Sweet and Sour Tomato Bibim Guksu Set Meal ㆍ 86
Tomato bibim guksu + cucumber and seaweed cold soup + fried enoki mushrooms
Day 4 | Perfect for a vegetarian lunchbox: Tofu Kimbap Plate ㆍ 90
Tofu kimbap + lettuce salad + grilled persimmon
Day 5 | Healthy Countryside Meal: Pumpkin Leaf Wrap Set ㆍ 94
Pumpkin leaf wrap + tofu and soybean paste + cucumber and water salad + peanut stew
Day 6 | A Unique Transformation of Brown Rice and Vegetables: Risotto Set ㆍ 100
Perilla Mushroom Risotto + Mini Carrot and Eggplant Pickles + Sweet Pumpkin Salad
Day 7 | Simple and Healthy French Home Cooking ㆍ 104
Carrot soup + mixed bean salad + green olive whole wheat pasta
Day 8 | Awesome Brunch, Tofu Scramble Plate ㆍ 108
Tofu Scramble + Cucumber Dill Sandwich + Warm Salad
Day 9 | A Stew Set Filled with Comforting Warmth and Heartwarming Feelings ㆍ 112
Chili Bean and Tomato Stew + Grilled Asparagus with Vegan Mayonnaise + Fig Salad
Day 10 | Irish-Style Brunch with Mashed Potato Sandwich Set ㆍ 116
Mashed Potato Sandwich + Cashew Nut Herb Flower Salad
Day 11 Day 20
Info2.
Utilizing Unusual Materials ㆍ 121
Quinoa Rice | Couscous Salad | Quinoa Salad
Day 11 | When You're Craving Fried Food: Lotus Root and Potato Croquette Plate ㆍ 126
Lotus root and potato croquettes + quinoa rice + cabbage salad
Day 12 | A Refreshing and Savory Summer Menu: Black Bean Noodle Set Meal ㆍ 130
Black bean noodles + braised eggplant and tomato + pickled turnip
Day 13 | The Taste of Spring: Cold Pot Rice Set Meal ㆍ 134
Cold rice in a pot + stir-fried oyster mushrooms with chili peppers + kelp wrap
Day 14 | Detox Meal, Seaweed Soup ㆍ 138
Job's tears rice + perilla leaf seaweed soup + soybean paste spinach side dish + radish salad
Day 15 | A Light Root Vegetable Meal Perfect for a Diet ㆍ 144
Millet rice + stir-fried root vegetables + mini sweet pumpkin and red bean stew + braised radish
Day 16 | Healthy and Delicious Lunch: Ciabatta Sandwich Set ㆍ 150
Ciabatta sandwich + carrot latte + broccoli, apple, and arugula salad
Day 17 | 3-Course Dinner, Grilled Cauliflower Set ㆍ 154
Roasted Cauliflower + Basil Pesto Penne + Pecan Citrus Salad
Day 18 | Grilled and Salad Set with a Variety of Sauces ㆍ 158
Grilled Eggplant with Red Lentil Ragu Sauce + Grilled Purple Sweet Potato + Couscous Salad
Day 19 | A Hearty and Comforting Meal: Quinoa Salad Plate ㆍ 162
Roasted Peanut Pumpkin + Quinoa Salad + Tomato Caprese
Day 20 | Mediterranean Dinner Menu: Mushroom Spinach Paella Set ㆍ 166
Mushroom Spinach Paella + Cherry Tomato Radicchio Salad + Grilled Rick
Day 21 Day 31
Info3.
Delicious Tempeh Recipes ㆍ 171
Broccoli Tempeh Fried Rice | Tempeh Cashew Vegetable Stir-Fry | Tempeh Burger
Day 21 | Corn Brown Rice Set Meal, Enjoyable from Summer to Fall ㆍ 176
Corn brown rice + tomato soybean paste soup + eggplant pickles + pine mushroom tangsuyuk
Day 22 | Appetizing Home-Cooked Meal: Sweet Potato and Rice Set Meal ㆍ 182
Sweet potato rice + perilla leaf cabbage soup + grilled mini cabbages + watermelon radish and lemon pickles
Day 23 | A Warm Meal, Handmade Non-Korean Set Meal ㆍ 188
Doenjang sujebi + kohlrabi radish kimchi + seasoned wild chives with chili paste
Day 24 | The Season of Ripening Chestnuts, Chestnut Rice Set ㆍ 192
Chestnut rice + grilled burdock + seasoned eggplant + stir-fried green onion and tofu
25th | Traditional Korean Vegetable Table, Jeongwol Daeboreum Plate ㆍ 198
Five-grain rice + bean sprout soup + cucumber salad + wild chives + bellflower root + pumpkin
Day 26 | A Simple and Healthy Meal: Rice Ball Set ㆍ 204
Shiitake mushroom brown rice ball + lotus root pancake + pickled burdock and black sesame seeds
Day 27 | A Wonderful Dish Made with Leftover Rice: Tempeh Fried Rice Set ㆍ 208
Broccoli tempeh fried rice + green bean soup + celery pickle
Day 28 | When you're craving comfort food, try Black Sesame Porridge Set Meal ㆍ 212
Black sesame porridge + seasoned seaweed + purple radish kimchi
Day 29 | European Lunch, Bruschetta Plate ㆍ 216
Bruschetta + Gazpacho + Stir-fried Red Cabbage with Balsamic
Day 30 | Balinese Vegan Cuisine, Nasi Goreng Set Meal ㆍ 220
Nasi Goreng + Tempeh Cashew Nut Vegetable Stir-Fry + Angelica Salad
Day 31 | A Tempeh Burger Set: Tastier Than a Meat Patty ㆍ 224
Tempeh Burger + Grilled Potato Wedges + Corn Salad
Bonus.
Questions About Veganism ㆍ 228
Detailed image
Publisher's Review
Once a day, 31 days of veganism
Vegans must carefully examine the ingredients in every meal, including kimchi, soup, and salad dressing.
Because of this, the range of foods you can eat is limited, and the recipes also feel limited.
How great would it be if there was a home cookbook that taught you how to eat a variety of vegan meals?
"One Vegan Meal a Day" offers vegetarian dishes that suit our tastes.
Rice and noodles, bread and pasta, Korean and Western dishes, and everything from everyday meals to fancy dishes... we'll teach you how to make them all using ingredients you already have at home.
Also, since it is not easy for beginners to plan a diet, we have created a set menu that takes nutrition and taste into consideration.
Don't give up your favorite dishes just because you're going vegan! "One Vegan Meal a Day" recreates the flavors of your favorite dishes using substitute ingredients, so you can enjoy them just as they were.
Instead of using special ingredients like soybeans, we use ingredients found in the refrigerator.
The author shares recipes containing his know-how so that you can make essential vegetables, vegan sauces, and vegan cheese at home.
If you do the same thing for more than 30 days, it becomes a habit.
To help you build a vegetarian lifestyle, this book offers a 31-day meal plan.
If you follow it, you can easily continue to follow a vegetarian diet.
You can start from the first day and eat the menu you want first.
It would be good to start with one meal a day and gradually increase the number of meals.
But above all, I recommend that you practice it consistently.
After 31 days, you will be able to feel the changes in your body.
#Vegan Ingredient Lessons for Beginners and Experts
#One meal a day, consisting of a set menu
#Homemade sauce and cheese...
Vegan sauce recipes you won't find anywhere else
#Tips on plating and packing lunch boxes revealed
#Various uses for vegan ingredients like tofu, exotic grains, and tempeh
#Questions about vegetarianism and where to buy ingredients
Vegans must carefully examine the ingredients in every meal, including kimchi, soup, and salad dressing.
Because of this, the range of foods you can eat is limited, and the recipes also feel limited.
How great would it be if there was a home cookbook that taught you how to eat a variety of vegan meals?
"One Vegan Meal a Day" offers vegetarian dishes that suit our tastes.
Rice and noodles, bread and pasta, Korean and Western dishes, and everything from everyday meals to fancy dishes... we'll teach you how to make them all using ingredients you already have at home.
Also, since it is not easy for beginners to plan a diet, we have created a set menu that takes nutrition and taste into consideration.
Don't give up your favorite dishes just because you're going vegan! "One Vegan Meal a Day" recreates the flavors of your favorite dishes using substitute ingredients, so you can enjoy them just as they were.
Instead of using special ingredients like soybeans, we use ingredients found in the refrigerator.
The author shares recipes containing his know-how so that you can make essential vegetables, vegan sauces, and vegan cheese at home.
If you do the same thing for more than 30 days, it becomes a habit.
To help you build a vegetarian lifestyle, this book offers a 31-day meal plan.
If you follow it, you can easily continue to follow a vegetarian diet.
You can start from the first day and eat the menu you want first.
It would be good to start with one meal a day and gradually increase the number of meals.
But above all, I recommend that you practice it consistently.
After 31 days, you will be able to feel the changes in your body.
#Vegan Ingredient Lessons for Beginners and Experts
#One meal a day, consisting of a set menu
#Homemade sauce and cheese...
Vegan sauce recipes you won't find anywhere else
#Tips on plating and packing lunch boxes revealed
#Various uses for vegan ingredients like tofu, exotic grains, and tempeh
#Questions about vegetarianism and where to buy ingredients
GOODS SPECIFICS
- Publication date: February 24, 2020
- Page count, weight, size: 232 pages | 482g | 190*257*20mm
- ISBN13: 9788954670760
- ISBN10: 8954670768
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