These plant-based diet books are perfect to help you transition to a nutritious whole food diet! discover cookery and nutrition books.
Every year, new diet trends make their way to the mainstream, only to fizzle out a few months later. Some people may have thought the plant-based diet would be yet another passing trend. But boy, were they wrong! It has true staying power.
You are reading: Plant based books to read
From grocery store shelves to restaurant menus, the plant-based diet trend has surged in popularity in recent years.
If you’re looking to make this way of eating a part of your lifestyle, it helps to have guidance from some of the best plant-based diets and cookbooks, all written by professionals.
Choose your option from the list of plant-based diet books below to make the transition to the eating style that much easier. Which of these plant-based diet books will you read first?
what is a plant-based diet?
Despite its popularity, a plant-based diet does not have a single definition. however, many experts agree on a basic principle.
Plant-based diets consist primarily of plants (fruits, vegetables, beans and legumes, nuts and seeds), with the caveat that eating a plant-based diet does not require you to be strictly vegan or vegetarian.
In a nutshell, if you choose to eat a plant-based diet, then you are committing to adding more plants to your plate.
There’s no question about it: Emphasizing your intake of fruits, vegetables, whole grains, beans, nuts, and seeds will increase your intake of fiber and heart-healthy fats.
Plants also provide many antioxidants and phytonutrients known for their health benefits.
Furthermore, eating more plants can lead to replacing foods high in saturated fat and sodium with foods lower in these nutrients. This type of diet change has been shown to be beneficial to health.
a plant-based diet can help:
- reduce total saturated fat intake, which is beneficial for heart health.
- reduce the risk of chronic diseases, including heart disease, diabetes, and some cancers.
- maintain cholesterol and blood sugar levels within normal ranges.
- reduce blood pressure.
- maintain healthy gut bacteria.
what is the difference between a plant-based diet and a vegan diet?
It’s easy to confuse a plant-based diet with a vegan diet or a vegetarian diet. but there are important differences. Vegan diets eliminate all animal products, including meat, fish, poultry, dairy, and eggs. vegetarian diets eliminate meat, fish, and poultry, but still allow the inclusion of dairy and eggs.
Unlike vegan and vegetarian diets, plant-based diets have more flexibility and focus on what to add to the diet (fruits, vegetables, beans, legumes, and whole grains), versus what to remove. this allows for the inclusion of animal products, if desired.
best plant based diet books on nutrition
Now, let’s take a look at the best plant-based diet books to help you start your plant-based eating journey.
1. The Omnivore’s Dilemma: A Natural History of Four Meals by Michael Pollan
Curious how an investigative journalist answers the question of what to eat for dinner? Then look no further than this informative read from Michael Pollan.
explores the origins of the foods you eat, and in the process, provides an unforgettable look at how food finds its way onto our plates.
kristina todini, rd, founder of the sustainable food blog fork in the road, says the omnivore’s dilemma is a must-read food and farming story.
“This book beautifully blends history, sustainability, food philosophy, and reverence for food and where it comes from,” he says.
“I highly recommend The Omnivore’s Dilemma as a starting point for people who want to learn how to eat in a way that is not only good for your health, but also good for the health of the planet.”
2. plant based diet for dummies by marni wasserman
If you’ve read any of the dummies’ books, then you know they help make difficult concepts easy to understand. that’s exactly what the plant-based diet for dummies accomplishes.
See Also: Gingerbread Man Books for Preschoolers
wasserman shares the basics of plant-based eating by providing simple solutions like a shopping guide and tips for plant-based eating out.
3. eat for the planet by nil zacharias and gene stone
The environmental impact of the way we eat has been the subject of heated debate in recent years. Do you want to delve into this topic while learning more about plant-based diets at the same time? then look no further than eating for the planet.
molly chanzis, ms, rd registered dietitian and founder of the instagram handle @sayyestothefresh, says she loves this book because it focuses on eating for the health of ourselves and the planet.
“Eating for health and eating for the sustainability of the planet are undoubtedly related,” she says. “This book provides the basics and guidance on how to make manageable dietary changes to help both of you.”
4. going vegan: complete edit by brenda davis, rd and vesanto melina, ms, rd
Add the book to your collection if you plan to skip a flexible plant-based diet and go straight to becoming a full-fledged vegan.
Because Becoming Vegan was written by two registered dietitians, you can consider it a trusted source for answers to questions about vegan eating.
However, don’t expect light reading when you pick up this book. Todini considers Going Vegan a reference manual for everything related to vegan diets and plant-based nutrition.
best cookbooks for plant-based diets
Now that you understand the basics of following a plant-based diet, it’s time to dive into making delicious plant-based recipes. grab some, or all, of these best plant-based cookbooks.
5. salad: a crispier, grainier, herbaceous, heartier and more flavorful form with vegetables from ilene rosen
If you want a cookbook that shares the basics of cooking with plants, open Saladish by Ilene Rosen. Laura Geraty, MS, RD, culinary dietitian and nutrition coach, finds this book a must-have for those who eat plant-based foods.
“salad is packed with veggie recipes just the way I want to eat them: with bright, fresh flavors, contrasting textures, and tons of global influence,” she says.
In addition, he notes that he enjoys the book’s preparation techniques (skills that even the most experienced chefs can use), such as how to remove corn kernels from the cob without them flying all over the counter.
plus, if you don’t have all the ingredients you need for a recipe, rosen has you covered. “I love how she shares how to modify a recipe based on what you’re craving or what ingredients you have on hand,” says geraty.
6. plant literacy by deborah madison
vegetable literacy is more than just a basic cookbook for vegetarian meals.
The book includes over 300 recipes broken down by plant families and provides details on edible flowers and herbs, as well as vegetables commonly seen on grocery store shelves.
“vegetable literacy is the cookbook to give to someone who grows their own vegetables or religiously shops at farmers markets,” says geraty.
“madison’s recipes are simple. but if you’re working with vegetables fresh from the ground, they should be.”
7. bad manners: the official cookbook: eat like you give a fuck: a vegan cookbook by michelle davis and matt holloway
If you don’t mind if your cookbook includes savory language, this is the book for you. The origins of Bad Manners can be found in the blog Bad Manners (formerly known as Thug Kitchen), which prides itself on taking a no-frills approach to cooking.
The cookbook is no different, providing real-world tips for eating on a budget while offering accessible plant-based recipes for cooks of all skill levels.
8. plant kingdom: the bountiful world of vegan recipes by bryant terry
here’s another bryant terry book you can’t miss. Tara Mardigan, RD, a registered dietitian in New York City and author of Real Fit Kitchen, loves this book for her ability to bring you a complete culinary experience in a unique way.
“every recipe from the vegetable kingdom accompanied by a song”, says mardigan.
“I was introduced to fonio, one of Africa’s oldest grains, from terry baked fonio and kale balls while pairing it with le bien, le mal by jazzmatazz, vol. 1 from guru that’s one of my favorite albums, and now fonio is a favorite, too.
See Also: The Best Art Books for Baby Toddler (plus 6 art projects!) – Baby Foode
grab this book, open your favorite music streaming service and have fun!
9. vibrant food: celebrating the ingredients, recipes, and colors of each season by kimberley hasselbrink
Here’s one of the best plant-based diet books to add to your library. Kimberley Hasselbrink’s book focuses on the colorful aspects of eating more plants while respecting the seasonality of eating.
The idea of eating rainbows is something that many dieticians embrace, and this is one of the reasons why mardigan loves vibrant food.
She describes the cookbook as accessible with tasty recipes that live up to the celebratory title.
“I’ve always liked a visual approach to eating and often use #paintyourplate in my social media posts,” says mardigan. “the more color, the better.”
10. salad in a jar by anna helm baxter
When you think of plant-based diets, salads are probably the first foods that come to mind. If you love salads but are stuck in a salad rut, check out Salad in a Jar for a fresh take on this plant-based resource.
norine khalil, rd, co-founder of an integrative elephant health team, says she loves this book for its many salad dressing recipes.
“The dressings in this book are simple but very tasty and made with heart-healthy fats that can help make a plant-based meal feel more satisfying,” she says.
“salads are made with a variety of high-fiber grains and vegetables, as well as legumes that make for a nutrient-dense, protein-packed meal that can really round out a plant-based diet.”
>
11. the meatless athlete’s cookbook: whole foods, plant-based recipes to fuel your workouts and the rest of your life by matt frazier and stepfanie romine
Active people who lead busy lives will enjoy this cookbook for its focus on simple recipes. The Meatless Cookbook for Athletes features many recipes and, as a bonus, tips on what to eat before and after workouts.
If you’re an athlete and new to a plant-based diet, these tips can help you replace regular meals and snacks with plant-based options.
best flexitarian diet cookbooks
Eating plant-based doesn’t mean avoiding meat, poultry, and seafood entirely. These flexitarian diet cookbooks will help any plant-based flexitarian eater put together a balanced menu.
12. nourishes: whole food recipes with seeds, nuts, and beans by nettie cronish and cara rosenbloom, rd
“Many people want to add more seeds, nuts, and beans to their diet, but aren’t sure how,” says co-author cara rosenbloom, rd.
“so I teamed up with a chef to add these nutrient-dense plant foods to 100 family recipes people already enjoy, like oatmeal, minestrone, grilled salmon, and even dessert.
“nourish shows readers how easy and delicious it is to add more plant-based foods to meals without drastically altering their diet.”
13. the 30 minute mediterranean diet cookbook: 101 easy and tasty recipes for lifelong health by serena ball, rd and deanna rose segrave-daly, rd
“The 30-Minute Mediterranean Diet Cookbook is one I often recommend to people!” says carolyn land williams, phd, rd, author of foods that heal.
“I’m always looking for quick and easy recipes that can feed the whole family.”
“What I also really like is that the authors take the Mediterranean beyond extra virgin olive oil and pasta, and even show you how you can follow the principles of the Mediterranean diet in a low-carb lifestyle. or low carb.
Eating Mediterranean cuisine, including olive oil, is a great way to lower your risk of heart disease and adopt a flexitarian, plant-based lifestyle.
final thoughts
Whether your goal is simply to eat more plants or to make the jump to a vegan or vegetarian diet, there is sure to be a plant-based diet book or plant-based diet cookbook on this list for you.
one thing to remember: no matter what you decide, eating plants should be delicious and full of flavor. don’t settle for less!
sources
- kristina todini, rd, founder of the sustainable food blog fork in the road
- molly chanzis, ms, rd, registered dietitian and founder of the popular instagram @sayyestothefresh
- laura geraty, ms, rd, culinary dietitian and nutrition coach
- norine khalil, rd, co-founder of an integrative elephant health team
- tara mardigan, rd, a registered dietitian in new york city and author of real fit kitchen
- cara rosenbloom, rd
- carolyn land williams, phd, rd, author of foods that heal
I’d love to hear from you! tell me which of these best plant-based books you’ve tried and loved, or if there’s another plant-based diet book you’d be on this list.