The Tasty K’s Healthy Vegan Morning by Kirsten Kaminski [free ebooks]

  • Full Title : The Tasty K’s Healthy Vegan Morning: Easy and Delicious Plant-Based Recipes for a Healthy Morning
  • Autor: Kirsten Kaminski
  • Print Length: 142 pages
  • Publisher: 
  • Publication Date: November 23, 2018
  • Language: English
  • ISBN-10: B07KV324YF
  • ISBN-13: 
  • Download File Format: epub


If you’re struggling to find delicious and healthy vegan breakfast options that go beyond your daily smoothie or oatmeal, then this book is for you.

Kirsten Kaminski, creator of one of the biggest plant-based platforms, The Tasty K, is the new faces behind the healthy vegan food revolution!

Her social media channels have well over 375.000 followers and constantly inspire people to live a healthier, plant-based lifestyle.

Whether you’re planning for your next big family brunch or simply trying to switch up your morning routine, Healthy Vegan Morning includes all your favorite new recipes to kick start your metabolism, help you concentrate, get your bowels moving and prevent those mid morning sugar cravings!
All of the recipes are refined sugar-free, low in oil, and mostly gluten-free for a wholesome breakfast and a healthy vegan morning!




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n to eat Mediterranean, and what can this ancient diet do for you and your family? Let’s find out.


In the late 1950s, physiologist and dietary researcher Ancel Keys was conducting research in southern Italy and Greece’s island of Crete when he happened upon a surprising discovery: The people who lived in this warm, sunny paradise seemed healthier than all of the other populations he’d studied around the globe—including places like the United States, Japan, the Netherlands, and Yugoslavia. In fact, the people of the Mediterranean enjoyed some of the longest life spans and the lowest rates of heart disease in the world.

Other experts might have wondered whether the benefits came from the abundance of golden sunshine, fresh air, or invigorating salt water—all things that the Mediterranean region is celebrated for. But Keys had a different theory. What if the impressive health boost was actually coming from the food? At the time, the suggestion that what we eat could have such a significant impact on our health and longevity was considered radical. But looking back, Keys’ light bulb moment would set the stage for much of what we know about nutrition today. Including the fact that following a Mediterranean-style diet is one of the best things you can do for your health—and your well-being.

Since then, this theory has been proven by countless studies, including a 5-year study of nearly 8,000 adults, which concluded that following a Mediterranean diet rich in olive oil and nuts could reduce the risk for heart disease by as much as 30 percent.1 Another that looked at nearly 25,000 adults found that eating Mediterranean-style is linked to lower levels of inflammatory markers that could raise the risk for disease, along with improved levels of blood sugar, blood pressure, and unhealthy fats in the blood.3

››› How to Eat Mediterranean-Style2

It’s easy—and truly delicious. Follow these simple guidelines to make your diet more Mediterranean and reap the incredible health benefits that come with it.

✼ Pick more plants. Aim to eat 7 to 10 servings of fruits and vegetables daily, and enjoy more meatless meals featuring plant-based proteins, such as beans and legumes.

✼ Have whole grains. Enjoy whole wheat bread and pasta instead of white, and eat more whole grains, like whole wheat, oats/oatmeal, rye, barley, corn, popcorn, brown rice, wild rice, buckwheat, triticale, bulgur wheat, millet, and quinoa.

✼ Snack on nuts and seeds. Reach for almonds, walnuts, pistachios, or pumpkin seeds instead of processed snacks. Don’t forget natural nut and seed butters, like peanut butter and tahini!

✼ Use olive oil instead of butter. Make it your go-to fat for cooking, dressings, and sauces. Instead of spreading butter on your bread, dip it in olive oil.

✼ Choose fish over meat. Enjoy fish (especially fatty fish like salmon, tuna, trout, mackerel, and herring) at least twice a week. Limit red meat to a few times a month, and save processed meats, like sausage or bacon, for special occasions.

✼ Add herbs and spices. Instead of adding extra salt and sugar to your meal, use herbs and spices to add flavor to dishes.

✼ Buy mostly low-fat dairy. Enjoy fat-free or 1% milk and low-fat plain yogurt. Enjoy small portions of full-fat cheeses in moderation—they’re more flavorful than their low-fat counterparts, so a little bit will go a long way.

✼ Enjoy a glass of wine. Sip a small glass of vino with your dinner, if you’d like. (If you don’t drink, you don’t have to start. You’ll still enjoy the benefits of the Mediterranean diet.)


Ancel Keys saw that the people living in the countries that border the Mediterranean Sea had many of their own distinctive dishes and recipes. But stepping back to see the bigger picture, he noticed that the diets of these rich and diverse cultures all shared a similar pattern: They were based largely around fresh fruits and vegetables, whole grains, and beans. These cultures used olive oil (and plenty of it) as their primary fat and ate generous amounts of nuts and seeds. They flavored their food using herbs and spices instead of salt. They enjoyed fresh seafood, yogurt and cheese, and red wine several times a week. And they ate very little meat, refined carbohydrates, or processed foods.4

Though Keys may have been the first researcher to document the Mediterranean diet’s potent health effects, the people living in the coastal regions of southern Europe and Northern Africa had been eating this way since, well, since there were humans populating these regions. The warm, sunny climate made it ideal for growing an abundance of fruits and vegetables, including olives that could be used to make olive oil. Fresh seafood was plentiful and easy to catch. Meat and poultry were saved for special occasions, since slaughtering a cow or chicken meant it could no longer produce valuable milk or eggs. And whole grains were less laborious to produce than their refined counterparts, which required processing to strip them of their nutrient-rich outer hulls. For the Mediterranean people, eating a traditional diet of wholesome, minimally processed foods was the only option available for most of history. It just took until the 20th century for science to catch up to nature and identify that it’s the best option for health and well-being for all humans.

Of course, the Mediterranean region is vast and diverse. How could the millions of people living in 18 different countries—from Italy to Greece to Turkey to Morocco to Spain—possibly all eat the same way? The answer is, they don’t! Throughout the Mediterranean, you’ ll find different dishes and dietary staples from one country to the next, with plenty of local variations from region to region—and even from village to village. Diet might be a convenient word to use, but the Mediterranean diet is really a bigger, broader style of eating that emphasizes certain foods over others. The recipes in this book all follow the basic tenets of the diet while also borrowing from the different food cultures and traditions from around the area.

It’s also more than just a collection of healthy foods. The Mediterranean diet is a way of life—and if you’re one of the millions of Americans who have tried to lose weight or improve their health with complicated or restrictive eating plans, you’ll find it really refreshing. Above all, the Mediterranean diet values the deep satisfaction that comes from eating fresh, delicious meals. Especially when they’re enjoyed with others. As far as Mediterranean culture is concerned, food is meant to be shared with the people you care about—not eaten in the car on the way to dropping off the kids at school before work, at a desk while checking e-mails, with the kids constantly checking their phones, or alone in front of the TV. After all, preparing even simple meals takes work and time. And that effort is worth savoring and celebrating more often.

Of course, the idea of a whole new style of eating might seem a little overwhelming. Questions like “Can I still have my favorite snacks?” and “Do I need to clean out my pantry?” and “A peaceful meal? In my house?” are probably on your mind. But once you learn some more about how adopting a Mediterranean-style diet can help you get more pleasure out of your meals while seriously boosting your health and helping you reach a healthier weight, you’ll be hooked—and you’ll see how easy eating Mediterranean can be. It all starts with learning just how powerful this diet really is.

››› Your Mediterranean Menu

Just how much of these foods should you aim to eat on a daily or weekly basis? To make your diet truly Mediterranean—and reap the impressive benefits that come with it—here’s what you should aim for.5


Fruits and vegetables Fish and shellfish

(at least twice weekly) Red or processed meat

Whole grains Eggs Butter

Olive oil Cheese Refined grains

Beans and legumes Yogurt Sweets and desserts

Nuts and seeds Poultry Soda and sugary drinks

Herbs and spices Red wine Packaged or highly processed snacks


More than 60 years after Ancel Keys first noticed the Mediterranean diet’s positive health impacts, it has become one of the most well-studied eating patterns in the world. And the findings are truly staggering. Today, we know that many of the individual foods that form the diet’s base serve up valuable benefits.

But when you take a step back to look at the bigger picture, there’s this: Mounting evidence suggests that the Mediterranean diet, when enjoyed as a whole, just might be one of the healthiest styles of eating in the world. In a 2014 analysis of eight different dietary approaches (including low-carb, low-fat, vegan, and paleo diets), researchers concluded that minimally processed, plant-based diets, like the Mediterranean diet, are the best at protecting health and preventing disease.6 (Some experts have even described it as “very close to if not the ideal diet.”7) Here are some of the important ways that a Mediterranean diet can help you.


When it comes to eating for heart health, the evidence is clear: Eating a Mediterranean-style diet can dramatically reduce your risk for heart disease or stroke. One British study following some 25,000 healthy adults for more than a decade found that those who stuck more closely to a Mediterranean diet were up to 16 percent less likely to develop heart disease compared to those who followed other diets.8 Another, which analyzed the diets of some 15,000 adults who already had heart disease, found that the more Mediterranean the participants ate, the less likely they were to have a heart attack, stroke, or heart-related death.9

Why? A Mediterranean-style eating pattern lowers levels of LDL, or “bad,” cholesterol while keeping levels of HDL, or “good,” cholesterol high. Trading unhealthy saturated fats found in red meat for generous quantities of healthy monounsaturated ones—like olive oil and nuts—helps prevent the buildup of artery-clogging bad cholesterol. Many Mediterranean-style foods, like olive oil, are also thought to promote healthy blood vessel function, which helps keep blood pressure in check and lowers the risk for stroke. The copious amounts of fiber- and antioxidant-rich fruits and vegetables and the use of whole grains over processed refined grains also provide heart-healthy benefits—especially now that we know processed grains can increase the risk of heart disease.

Some findings even go as far as to suggest that eating Mediterranean could be more beneficial for protecting heart health than some prescription medications. Among high-risk people, eating a Mediterranean diet could potentially reduce the risk of cardiovascular events like heart attack or stroke by a whopping 30 percent, according to a study published in the New England Journal of Medicine.10 Compare that to cholesterol-lowering medications called statins, which have been shown to lower the risk of heart problems by around 24 percent,11 while serving up possible side effects like muscle pain, as well as liver damage and increased blood sugar. Of course, decisions over managing your heart health are best discussed with your doctor. But eating a healthy diet does seem a whole lot nicer than popping a pill, doesn’t it?

››› Where’s the Pizza?

If you’re like most Americans, when you hear about Greek or Italian food, you might think of gyros or eggplant Parmesan. After all, that’s probably the kind of fare served at most restaurants near you! But in fact, many of these classic dishes were invented right here in America or were heavily modified to please US palates. And though American-style eating habits are becoming more common in the Mediterranean (and around the world), most home cooks—along with the Italian cafés, Spanish tapas bars, or Greek tavernas—still tend to stick with tradition. Instead of heaping piles of spaghetti and meatballs, you’ll find vegetable-heavy meals with smaller quantities of fish or poultry. Pastas are lightly sauced, not smothered. And when pizza does show up, it’s typically the size of a plate—not a car tire.

››› Going Backward

The Mediterranean diet doesn’t just help prevent diseases from happening in the first place. Some research12 even suggests that in the long term, following a Mediterranean-style diet can help reverse metabolic syndrome—a cluster of conditions such as obesity, hyperglycemia, and hypertension that raise the risk for heart disease, stroke, and diabetes. Now, that’s a powerful prescription.


If you’re looking to get leaner, there are countless diets out there that promise to help. But eating Mediterranean might be the best, most enjoyable way to reach your goal—and stay there for good. In an American Journal of Medicine review of five studies that pitted the Mediterranean diet against other weight-loss methods over a period of 12 months, Mediterranean-style diets were found to help people lose more weight than low-fat ones. Eating Mediterranean was also just as effective as other restrictive weight-loss methods, like cutting carbs or avoiding sugar.13 In short, it delivered the same results or better—without the dieters having to give up great flavor or entire food groups.

And you don’t have to worry about tallying up calories. Though it’s important to pay attention to portion size and hunger levels and indulge in moderation, findings suggest that you don’t need to get caught up in the numbers game when you eat Mediterranean. In a 5-year study of nearly 7,500 adult participants—most of whom were overweight—those who followed a Mediterranean-style diet without counting calories lost more weight and shed more belly fat than those who stuck to a low-fat diet.16

Perhaps most significantly, a Mediterranean-style diet is easy to stick to, and not just because you don’t have to bother breaking out the calculator at every meal. The emphasis on fresh flavors and healthy fats means that everything you eat is satisfying and flavorful, so you won’t feel deprived. What’s more, it’s easy to find Mediterranean-style options anywhere, from fish and roasted vegetables at a restaurant to yogurt and fresh fruit at the airport to hummus, olives, and a wedge of cheese at a cocktail party. Add it all up, and you can see how losing weight—and keeping it off—the Mediterranean way is both easy and truly enjoyable.

››› 22 pounds

That’s how much weight you could lose in a year just by following a Mediterranean-style diet, suggests one American Journal of Medicine study.14 Kids can reap the benefits, too. Findings suggest that children who eat a Mediterranean diet are 15 percent less likely to become overweight or obese.15


A healthier heart and trimmer waistline are just the start of the many benefits the Mediterranean diet has to offer. Eating a diet rich in fruits and vegetables, whole grains, fish, and healthy fats packs an antioxidant, anti-inflammatory punch that research shows can play a role in preventing a plethora of serious ailments, like these:

• TYPE 2 DIABETES. Because eating a fiber-rich Mediterranean diet promotes a healthy weight and stable blood sugar levels, it could help you avoid type 2 diabetes. In fact, one review in the journal Metabolism that looked at nearly 137,000 adults concluded that sticking closely to a Mediterranean diet can slash type 2 diabetes risk by an incredible 23 percent.17

• CANCER. Experts have long noticed that cancer rates are lower in countries bordering the Mediterranean Sea than in the United States or in northern Europe. And, indeed, research has shown that eating a Mediterranean-style diet is linked to lower rates of colorectal, breast, stomach, prostate, liver, and head and neck cancers, found a Current Nutrition Reports review.18 One small study of cancer survivors even showed that Mediterranean diets could help stop certain types of cancer—like breast cancer—from coming back.19

• COGNITIVE DECLINE. A Mediterranean-style diet can even give your brain a boost. Experts have recently discovered that older adults who eat this way experience less of the normal age-related brain shrinkage that can affect learning and memory.20 So it might not come as much of a surprise to learn that eating a Mediterranean-style diet could slash the risk for Alzheimer’s disease by as much as 53 percent21 and even improve your long- and short-term memory, research shows.22


When you think about all of the serious health conditions that can potentially be averted by following a Mediterranean-style diet, it’s no wonder that eating this way could help you live longer. An 8-year study of some 23,000 Greek adults found that sticking closely to a Mediterranean diet was linked to 14 percent lower risk of dying from any cause.23

And, indeed, Mediterranean regions like Ikaria, Greece, and Sardinia, Italy, have some of the largest concentrations of centenarians—people who are age 100 or older—in the world.

It seems that the Mediterranean diet has the incredible ability to slow down the rate at which the body’s cells age. Recent Harvard research shows that people who eat Mediterranean-style actually have longer telomeres—caps at the end of each strand of DNA that protect the chromosomes.24 Everyone’s telomeres get shorter with age, which increases the risk for age-related diseases like heart disease and cancer. And while high levels of oxidative stress and inflammation can cause telomeres to get shorter faster, the antioxidant and anti-inflammatory compounds found in a Mediterranean diet seem to play a role in keeping our telomeres longer for, well, longer.

Another important reason why eating Mediterranean could lead to a longer life: A Mediterranean diet can have a positive impact on your mood and emotional health. Loading up on highly processed, sugary foods is linked to higher rates of anxiety and depression, while eating mostly whole, unprocessed foods seems to have the opposite effect.25

In fact, there is some research to suggest that eating Mediterranean can lead to significant improvements in mood among people with severe depression.26 Sharing meals, a common practice among Mediterranean eaters, is thought to promote stronger relationships, too (more on that in Chapter 3).27 And people with stronger social ties tend to be happier than those who feel isolated.28

That’s important, because happiness is the key to health. Many experts believe that chronic negative emotions, like stress, anger, and anxiety, are toxic to the body—increasing inflammation and upping the risk for serious health problems like heart disease and diabetes. Having an optimistic attitude, on the other hand, is linked to a lower risk of chronic disease—which could translate to a longer, healthier life.29


At this point, we’ve talked about the impressive health benefits that come with eating a Mediterranean diet, but what makes this style of eating so potent when it comes to your health, your weight, and your overall well-being? The foods that form the backbone of the Mediterranean diet deliver impressive benefits on their own. But they become even more powerful when you eat them together. Enjoying them in the right proportions is important, too. Chances are you already cook with olive oil or occasionally have fish and vegetables for dinner. But shifting toward an eating pattern where you have these kinds of foods most of the time can add up to big changes for your health.

So what foods should you have on a daily or weekly basis, and how can they help yo


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