BOSH! Healthy Vegan. Henry Firth

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      When we adopted this plant-based way of eating, we felt more energetic, slept better, trained better, laughed a lot more and, hopefully, we will live longer, too!

      This book is for everyone, whatever your dietary lifestyle. Whether you’re vegetarian, vegan, a flexitarian, a pescatarian, a meat eater – this book is for you. We’ll show you how to eat the rainbow, whether you’re looking to lose fat, eat for fitness, or just be the healthiest you can be. It’s about finding the balance that you feel comfortable with and incorporating plant-based eating into your life as much as you can.

      If you’re looking to lose fat, become leaner or shape up, a plant-based diet is one of the best ways to do that. Eating the right plants will help you feel fuller for longer, which can help you start to shed fat.

      If you’re looking to build muscle, you’re in the right place. Colourful plants are packed with protein and a load of vital nutrients to help you get maximum gains and experience optimum recovery after exercise. We’ll show you how plant-based nutrition can help fitness and muscle building.

      If you’re just looking to be a healthier version of you, then this is for you. We want to help everyone reach their optimum health. These recipes will help your gut, blood, heart and immune system function at their best.

      Our recipes are delicious, easy and offer the best in nutrition. They have been put together using the latest medical advice available for a plant-based diet, and according to government and NHS healthy-eating guidelines (the EatWell Plate) and other national food guidelines. And we’ve worked with a registered dietician to make sure that all our dishes are balanced, health-giving and well portioned.

      The recipes all follow the principles of eating the rainbow. Packed with colourful plants and their unique health-giving phytonutrients, they reflect a varied plant-based diet. The meals are also full of dietary fibre and high-quality carbs, proteins and fats, and are low in salt, sugar and saturated fat (saturated fat has links with increased cholesterol, heart disease and stroke, so a diet that’s low in this is great!).

      They have all been nutritionally analysed – you’ll see labels beneath the recipes indicating whether they are a particularly good source of protein or fibre, or are low in fat or sugar, as well as the calories per serving.

      We’ll show you why eating plants is a great choice for your health. You’ll learn how to eat plants the right way, while discovering delicious new recipes. We’ll also give you some ideas for when you want to relax the rules a little, so you can enjoy life in balance. We all need a treat sometimes!

      We’ll help you get healthy in other areas of your life as well – sleep, exercise, routine and lifestyle – so you feel more able to to start making positive, lasting changes.

      We’re going to show you how to eat and live healthily. You’ll soon see just how good you can feel eating plants. Most importantly, this is still BOSH! food: hearty, comforting food that you want to eat – but with fewer calories, less sugar, and less fat.

      We’re going to share with you everything we’ve learned and help you find the best you. These changes could last a lifetime. And along the way we’ll share some of the tastiest and most vibrant recipes we’ve ever created.

      We’re delighted you’ve decided to join us on our healthy vegan journey.

      Henry and Ian x

       WHY EAT PLANTS?.

      In this book, you’re going to discover delicious, moreish, comforting food that is good for your body, will nourish your soul and help you stay healthy. And moreover, everything is easy and you won’t be spending ages in the kitchen.

      You’ve probably heard that a plant-based diet is good for you. There’s a reason many of the world’s top athletes are adopting plant-based diets. It’s the new buzzword in fitness. And it’s being recommended increasingly by doctors as a lifestyle promoting long life, weight loss and health.

      We have found that it has loads of other benefits, too, like better sleep, improved recovery after exercising, and more consistent energy levels. It’s better for the planet too. We felt like we’d discovered a superpower when we first made the switch. We are now fitter, happier and healthier than we’ve ever been.

      PLANTS ARE GOOD FOR YOU.

      Your parents always told you to eat your greens, and they were right! Eating more plants is a sure-fire way to turbocharge your wellness: most plants are absolutely jam-packed with phytochemicals which have various positive benefits for the body, from offering anti-oxidising properties, to providing vital vitamins and minerals, and supporting good gut health.

      You may also find, as we did, that the higher fibre intake and a reduction of what are thought to be inflammatory foods characterised by eating vegan leaves you with better digestion and a healthier gut.

      The easiest way to maximise nutrition on a plant-based diet is to remember to ‘eat the rainbow’ (we talk more about this on here). It’s also best to avoid over-processed foods as much as possible. Get a variety of colours, flavours, textures and spices into your diet on a daily basis: aim for your plates of food to be beautifully colourful.

      STILL EAT ALL YOUR FAVOURITE FOODS.

      ‘Surely a vegan diet just means eating loads of salads and rabbit food? Lettuce and carrots, right?’ We beg to differ! A good vegan diet, packed with health-giving properties and general planty goodness, can still be hearty and comforting.

      We started BOSH! to show the world just how delicious plant-based food can be. We created our videos to prove that you can still have all your favourite foods, but without the meat and dairy. And with our new, healthy recipes, nothing’s changed.

      Incredible-looking burgers, luscious roast dinners, wonderful stews and curries and even pizza can still be on the menu! And we’re not talking about processed burgers or cauliflower-base pizzas either. We’re talking about proper hearty meals made as you like them, with just a few small tweaks to nudge the meal in a healthy direction.

      ‘Going vegan made me stronger than I’ve ever been… I feel better than ever, I look and feel younger.’

      David Haye – British Professional Boxer

      DITCH THE DIETS.

      We all know about those best-selling ‘healthy’ or ‘fat-loss’ cookbooks that contain meals packed with meats, fish and cheese. Many are based on the same principles of the ketogenic or Atkins diets, which encourage your body to burn fat instead СКАЧАТЬ