Vegan Cookbook for Athletes

2 Books in 1: Vegan Bodybuilding

Cookbook & Keto Vegan Cookbook for
Beginners, How to Combine the
Ketogenic and Plant-Based Diet for
Weight Loss and Muscle Growth
 Text Copyright © Thomas Slow
All rights reserved. No part of this guide may be reproduced in any form
without permission in writing from the publisher except in the case of
brief quotations embodied in critical articles or reviews.
Legal & Disclaimer
The information contained in this book and its contents is not designed to
replace or take the place of any form of medical or professional advice;
and is not meant to replace the need for independent medical, financial,
legal or other professional advice or services, as may be required. The
content and information in this book have been provided for educational
and entertainment purposes only.
The content and information contained in this book have been compiled
from sources deemed reliable, and it is accurate to the best of the
Author's knowledge, information, and belief. However, the author cannot
guarantee its accuracy and validity and cannot be held liable for any
errors and/or omissions. Further, changes are periodically made to this
book as and when needed. Where appropriate and/or necessary, you must
consult a professional (including but not limited to your doctor, attorney,
financial advisor or such other professional advisor) before using any of
the suggested remedies, techniques, or information in this book.
Upon using the contents and information contained in this book, you
agree to hold harmless the Author from and against any damages, costs,
and expenses, including any legal fees potentially resulting from the
application of any of the information provided by this book. This
disclaimer applies to any loss, damages or injury caused by the use and
application, whether directly or indirectly, of any advice or information
presented, whether for breach of contract, tort, negligence, personal
injury, criminal intent, or under any other cause of action.
 You agree to accept all risks of using the information presented inside
this book.
You agree that by continuing to read this book, where appropriate and/or
necessary, you shall consult a professional (including but not limited to
your doctor, attorney, or financial advisor or such other advisor as
needed) before using any of the suggested remedies, techniques, or
information in this book.
 Table of Contents

Book 1
Table of Contents
Introduction
Chapter 1: Veganism
Chapter 2: Ketogenic Diet
Chapter 3: Keto-Vegan Diet
Chapter 4: Breakfast Choices
Strawberry Porridge
Gingerbread Porridge
Overnight Strawberry Cheesecake Porridge
Blueberry Quinoa Porridge
Blueberry Chia Pudding
Almond Flour Muffins
Bulletproof Tea
Bulletproof Coffee
Coconut Pancakes
Flaxseed Pancakes
Berry and Nut Cereal
Peanut Butter Fudgy Brownies
Vanilla Golden Turmeric Cereal
Fudge Oatmeal
Raspberry Almond Smoothie
Vanilla Overnight Oats
Cinnamon Overnight Oats
Pumpkin Spice Overnight Oats
Smoothie Bowl
Eggy Surprise Scramble
Bagels
Cinnamon Roll Muffins
Chapter 5: Lunch & Dinner Favorites
Mushroom Steak
Spicy Grilled Tofu Steak
Piquillo Salsa Verde Steak
Butternut Squash Steak
Cauliflower Steak Kicking Corn
Pistachio Watermelon Steak
 BBQ Ribs
Spicy Veggie Steaks With veggies
Tofu Seitan
Stuffed Zucchini
Roasted Butternut Squash With Chimichurri
Eggplant Pizza
Green Avocado Carbonara
Curried Tofu
Sesame Tofu and Eggplant
Tempeh Coconut Curry
Tempeh Tikka Masala
Caprice Casserole
Cheesy Brussel Sprout Bake
Tofu Noodle Bowl
Cashew Siam Salad
Cucumber Edamame Salad
Caesar Vegan Salad
Mushroom Lettuce Wraps
Chapter 6: Side Dishes & Snacks
Mixed Seed Crackers
Crispy Squash Chips
Paprika Nuts
Basil Zoodles and Olives
Roasted Beetroot Noodles
Turnip Fries
Lime and Chili Carrots Noodles
Pesto Zucchini Noodles
Cabbage Slaw
Zucchini Chips
Peanut Tofu Wrap
Cinnamon Granola
Chocolate Granola
Radish Chips
Asparagus Fries
Chapter 7: Sauces & Dips
Keto-Vegan Ketchup
Avocado Hummus
Guacamole
Keto-Vegan Mayo
Peanut Sauce
Pistachio Dip
Smokey Tomato Jam
 Tasty Ranch Dressing/Dip
Chapter 8: Soups
Goulash Soup
Celery Dill Soup
Broccoli Fennel Soup
Broccoli and Cauliflower Soup
Keto-Vegan Chili
Creamy Avocado Soup
Red Onion Soup
Thai Pumpkin Soup
Zucchini Basil Soup
Chapter 9: Smoothies
Chocolate Smoothie
Chocolate Mint Smoothie
Cinnamon Roll Smoothie
Coconut Smoothie
Maca Almond Smoothie
Blueberry Smoothie
Nutty Protein Shake
Cinnamon Pear Smoothie
Vanilla Milkshake
Raspberry Protein Shake
Raspberry Almond Smoothie
Chapter 10: Desserts
Keto Chocolate Brownies
Chocolate Fat Bomb
Vanilla Cheesecake
Chocolate Mousse
Avocado Chocolate Mousse
Coconut Fat Bombs
Coconut Cupcakes
Pumpkin Truffles
Raspberry Truffles
Strawberry Ice Cream
Pistachio Gelato
Chocolate Chip Ice Cream
Cinnamon Vanilla Bites
Berry Bites
Coconut Chocolate Balls
Espresso Cups
Conclusion
Index for the Recipes
Book 2
INTRODUCTION
Chapter 1: The basics of high-protein / plant based
What vegan is all about
Why athletes should go vegan
Plant based diet for health
Plant based diet to energize your body
Food choices
Vegan protein sources
Prepare to Meal Prep
Cooking utensils
Chapter 2: Supplements for diet
When you should take supplement
Supplements for health
Supplements for energy
Supplements for muscle growth
Vegan protein powder choices
Chapter 3: Breakfast recipes
Blueberry pancakes
Berry smoothie
Chocolate smoothie
Quinoa bowl
Protein chocolate pancakes
Avocado-chia shake
Coconut porridge
Chapter 4: Lunch recipes
Lasagna mushrooms
Tempeh wraps
Edamame bowl
Broccoli stuffed baguette
Vegetable and rice bowl
Tempeh curry
Pasta e fagioli
Black bean soup
Peanut and broccoli quinoa
Potato and lentil soup
Chapter 5: Burger and Sandwiches
Roasted red pepper toast
Veggie French toast
 Mushroom burger
Crispy tofu sandwich
Chapter 6: Dinner recipes
Vegan pizza
Tofu spiced taco
Cauliflower soup
Tahini covered eggplant
Zucchini "meatballs"
Roasted green beans
Tempeh chili
Pesto avocado spaghetti
Vegan noodles
Coconut tofu curry
Red bean burrito
Chapter 7: Dessert recipes
Vegan tiramisu
Caramelized bananas
Almond butter cups
Chia banana pudding
Mint lemon sorbet
Chocolate peanut butter brownies
Simple lime pie
Chapter 8: Portable snacks
Chocolate walnut bar
Oat and berries bar
Cereal and peanut butter bar
Peanut and oatmeal cookies
Chocolate and almond butter cookies
Carrot balls
Mocha chocolate bar
Mexikale crisps
CONCLUSION
 Keto Vegan Cookbook for
Beginners

The Ultimate Guide to Ketogenic &

Plant-Based Diet with Easy and
Healthy Low Carb Recipes for Rapid
Weight Loss, Boost Energy & Reset
your Body
 Introduction

Congratulations on purchasing your copy of the Keto-Vegan Cookbook

for Beginners. I’m thrilled to help guide you in this adventure in
improving your health. You are well on your way to discovering many
great recipes to delight your taste buds.

You will find recipes for all types of tastes within these pages; each
recipe will provide you with estimated cooking time, serving size, and
nutritional values. I have worked very hard to take a lot of the guesswork
out so that you can simply cook and enjoy.

I wrote this cookbook because there was a gap that needed to be filled:
there are many vegan and keto options, but either of them did not make
me feel that I’m eating according to my goals. I spent so much time
making substitutions to recipes, researching what to use in place of
certain ingredients, and re-figuring the nutritional facts that it just made
sense to develop an easy guide for all our Keto-Vegan friends.

If you are tired of starting a recipe only to find that you need to make
adjustments or change ingredients, then this is the book for you. I have
worked tirelessly to ensure every recipe meets my high standards of
being a Keto-Vegan.

There are plenty of cookbooks on the Keto or Vegan diet, so thanks again
for choosing this one! Every effort was made to ensure that it is full of as
much useful information as possible.
 Chapter 1: Veganism

Veganism began in 1944 when a little group of vegetarians broke away

to create the Vegan society. It was their choice not to consume any
product that came from any animal. Some choose a vegan lifestyle for
ethical reasons, such as the belief that all animal life is valuable, and they
work to limit the exploitation of animals as much as possible. Some
vegans choose this lifestyle for health reasons and others for
environmental reasons.

When eating a vegan diet, these are some foods to avoid:

Honey
Fish
Dairy
Chicken
Shellfish
Meat
On the flip side of that, vegans still enjoy many of the normal fan
favorites, such as bean burritos, veggie burgers, pizza, smoothies, and
chips just with a twist. Vegans typically swap out those meat-based
options with things like the following:
Seeds
Nuts
Tempeh
Seitan
Tofu
Lentils
Beans

Milk products are also replaced with plant-based milk and honey with
plant sweeteners.

If you are living a vegan lifestyle, it is important to ensure that your body
is still getting all the vitamins and minerals it needs. There are seven
basic supplements I suggest you include when choosing this lifestyle.
Always consult your nutritionist or doctor if you have questions.
Vitamin B12 – Yes, you can get b12 from some plant-based
options; however, scientists believe that vegans are at a higher
risk of b12 deficiency. Too little b12 can lead to anemia. The
daily recommended dosage is 2.4 mcg for adults.

Vitamin D – this is the vitamin that helps you to absorb

calcium and phosphorus in the gut. Vitamin D also has
influence over many other processes, such as muscle recovery,
memory, mood, and immune function. Consider taking a
vitamin D2 or D3 supplement daily.
 Long-Chain Omega-3s – These are your fatty acids; they are
important to the structural role for your eyes and brain. The
recommended dose is to take a supplement containing EPA
and DHA of 200 to 300 mg.

Iodine – This is crucial for the function of your metabolism

and the health of your thyroid. The recommended dosage for
an adult is 150 mcg of iodine.

Iron – This is essential for helping the body create new red
blood cells and DNA, as well as carry oxygen into the blood.
Low levels of iron can also result in fatigue. The
recommended dosage is 8 milligrams for a male per day and
18 milligrams for a woman per day.

Calcium – This mineral is essential for healthy teeth and

bones, as well as the health of the heart. The recommended
dosage amount is 1,000 mg per day.

Zinc – This mineral is responsible for the repair of body cells,

immune function, and metabolism. Insufficient zinc levels can
result in diarrhea, hair loss, and developmental problems. The
recommended dosage for zinc is 8 mg per day.

With all this being said, you can achieve many of these vitamins and
nutrients through your plant-based diet. However, it is important to
consider the use of supplements to offset the gaps between diet and body
needs. Always remember to consult your health care professional.
 Chapter 2: Ketogenic Diet

Keto is short for Ketogenic. A “Ketogenic Diet” is basically a low-carb

diet. Through this diet, you are focusing your calorie intake on protein
while reducing your calorie intake from fat and carbohydrates. There are
specific food types that the body can digest easier than others. These
would include things like sugar, soda, sweets, and white bread. Your
body actually uses these sugary sources as fuel. Think of it like using
regular gas in your car. It works great; however, when you put premium
fuel, you often get a better mile per gallon ratio. The human body works
the same way; the better fuel you give it, the more efficient it works.
When starting out with keto, it can take three to four days before the
body has “burned” off the sugary fuel. To get to that point, you will want
to focus on eating 50 grams of carbs or less per day. Once that sugar fuel
is gone, the body will then begin to break down protein and fat for
energy. Some begin to see weight loss right away. This process is called
ketosis, which is the body’s natural way of creating fuel through ketones
when there are not enough carbs to burn for energy.
The keto lifestyle is typically a short-term diet with focus on weight loss.
Those living on a keto lifestyle have seen significant increase in weight
loss compared to the other diets during the initial months. However,
weight loss is not the only reason people are living on a keto lifestyle.
There have been some research studies conducted claiming that keto may
help people with other medical conditions, such as diabetes, heart
disease, and even acne. Be sure to consult a doctor if you have any
serious medical condition before starting the keto diet.
Those on the keto diet must avoid these types of food:
Grains rice
Low-fat dairy
Sugars
Starchy vegetables like potatoes, corn
Trans fats
Alcohol

On the other side, keto dieters enjoy:

Vegetables like tomatoes, eggplants, asparagus, leafy greens,
cucumber, Bell pepper
Chicken, turkey venison, beef, seafood, eggs, natural cheese,
whole milk ricotta cheese
Oils, flaxseed, chia seed, pumpkin seed, sesame seed, nuts,
and no-sugar kinds of butter.

Like the vegan diet, the ketogenic diet may be lacking on some minerals
and vitamins, so taking supplements may be the best approach. Some of
these are also listed under the vegan diet. Here are at least five
supplements recommended when on a keto diet:
 Magnesium – This helps with your cellular functions,
regulates the immune system, and strengthens the muscles and
nerves. The recommended dosage is 310 mg.

Calcium – The recommended dosage is also 1,000 mg per

day.

Iron – Take 8 milligrams a fay if you are a male and 18

milligrams if you are a woman.

Vitamin D – Take vitamin D2 or D3, one tablet a day.

Fiber – Fiber helps to keep your gut healthy and the GI tract
running smooth. It is recommended to discuss with your
health care professional for the appropriate dosage based on
your body’s needs.

You can get many of the vitamins and nutrients that your body needs
from the keto diet. However, as we have mentioned earlier, it would still
be better to fill the gaps that this lifestyle may create.
 Chapter 3: Keto-Vegan Diet

The keto-vegan lifestyle is one of the most restrictive lifestyles that

suggest a very specific diet. However, it is possible to follow. In this
lifestyle, you are focusing on a diet that is free of food products derived
from animals. The diet is also low in carbohydrates. One of the key
factors to success in this lifestyle is to eat not more than 5% of calories
from carbohydrates. That would be approximately 50 grams of carbs in
one day. However, many recommend staying at the lower end of 35
grams per day. Additionally, it is important to receive 70% of daily
calories from plant-based fats and 25% from plant-based proteins.

Those on the keto-vegan diet should avoid these types of food:

Grains, wheat, corn, rice
Sugars – honey
Fruit – apples, bananas
 Starches – potato, yams

On the other hand, keto dieters may enjoy the following:

Vegan meats
Mushrooms
Leafy greens – kale, spinach
Above-ground vegetables – cauliflower, zucchini, broccoli
Seeds and nuts
Avocados
Berries
Sea vegetables
Sweeteners – stevia, monk fruit

Many studies have shown that a keto-vegan lifestyle provides health

benefits. These benefits include lowering the risk of heart disease,
greater mental health, improved vision, better stomach and gut health,
and improved sleep. As always, make sure you are working with your
healthcare professional to ensure you are getting all the vitamins and
minerals that your body needs.

One thing is for sure; it is easier than before to live on a keto-vegan

lifestyle with all the healthy food choices out there. There is also an
abundance of alternatives for dairy and eggs that can help keep you on
track with the keto portion of your life. The following chapters present
the different recipes you can try while on the vegan-keto diet.
 Chapter 4: Breakfast Choices

You can make a wide-range of breakfast treats, from tasty muffins to

smoothies, to get your day kick-started in the right way.
Strawberry Porridge
Total Prep & Cooking Time: 9 min.
Yields: 2 Servings
Nutrition Facts: Calories: 374 | Proteins: 11 g | Carbohydrates: 9 g | Fats:
33 g

Ingredients

1/3 c. coconut milk, full-fat canned

½ c. water
1 tbsp. coconut flour
¼ c. hemp seeds
½ c. flacked unsweetened coconut
2 strawberries sliced
½ tbs. ground cinnamon
1 t. vanilla
1-2 teaspoons sweetener of your choice.

Follow these simple steps:

1. Add milk, water, coconut, coconut flour, & hemp seed to a
pan for cooking on the stove.
2. In this pan, allow these ingredients to a come to a boil for
approximately 2 minutes, simmering until thick.
3. Add cinnamon & vanilla and combine until well-mixed and
put in a heat-resistant bowl.
4. Slice the strawberries and place on top of the porridge and
sprinkle the sweetener of your choice across the top.
5. Enjoy with additional milk as needed.
Gingerbread Porridge
Total Prep & Cooking Time: 9 min.
Yields: 2 Servings
Nutrition Facts: Calories: 374 | Proteins: 11 g | Carbohydrates: 9 g | Fats:
33 g

Ingredients

1/3 c. coconut milk, full-fat, canned

½ c. water
1 tbsp. coconut flour
¼ c. hemp seeds
½ c. flacked unsweetened coconut
1 ½ t. ground ginger
1 t. of the following:
ground cloves
ground nutmeg
vanilla
½ tbsp. ground cinnamon
1-2 teaspoons sweetener of your choice

Optional Toppings
Almond butter, chopped walnuts/pecans, cranberries

Follow these simple steps:

1. In a medium saucepan, add the milk, water, coconut, coconut
flour, & hemp seed.
2. Bring these ingredients to a boil, allowing to simmer 2
minutes or until thickened.
3. Add cinnamon, vanilla ginger, cloves, nutmeg, and combine
until well-mixed and put in a heat-resistant bowl.
4. Sprinkle sweetener and any optional toppings of your choice
across the top.
5. Mix and enjoy with additional milk as needed.
Overnight Strawberry Cheesecake Porridge
Total Prep & Cooking Time: 10 min.
Yields: 1 Servings
Nutrition Facts: Calories: 275 | Proteins: 8 g | Carbohydrates: 16 g | Fats:
17 g

Ingredients

¼ c. fresh strawberries
½ c. coconut milk
2 tbsp. of the following:
coconut yogurt
ground flaxseed
chia seeds
sweetener of your choice
1 tbsp. of the following:
almond flour
shredded unsweetened coconut

Follow these simple steps:

1. Mix almond flour, unsweetened coconut, sweetener, chia seed, and
flaxseed in a shallow bowl.
2. Next, pour ¼ cup of the coconut milk with dry contents and
combine well.
3. Refrigerate overnight.
4. Before serving, add the remaining milk until the mixture becomes
thick and creamy.
5. Layer the yogurt and strawberries on top.
6. Mix and enjoy.
Blueberry Quinoa Porridge
Total Prep & Cooking Time: 20 min.
Yields: 2 Servings
Nutrition Facts: Calories: 374 | Proteins: 11 g | Carbohydrates: 9 g | Fats:
33 g

Ingredients

1 c. blueberries
1/8 t. cinnamon
¼ t. vanilla
1 tbsp. sweetener of your choice
2 c. almond milk
1 c. uncooked quinoa

Optional Toppings
Chia seeds, hemp seeds, hazelnuts

Follow these simple steps:

1. In a saucepan, add milk and quinoa.
2. Heat milk and quinoa at low heat for roughly 10 minutes,
stirring to prevent scorching.
3. Slowly combine vanilla, cinnamon, and sugar and cook for 5
minutes or when the quinoa soft.
4. Take away from the heat and place in serving bowls.
5. Top with blueberries and sprinkle sweetener of your choice
across the top.
6. Mix and enjoy.
Blueberry Chia Pudding
Total Prep & Cooking Time: 8 hours 10 min.
Yields: 3 Servings
Nutrition Facts: Calories: 374 | Proteins: 11 g | Carbohydrates: 9 g | Fats:
33 g

Ingredients

1/8 t. cinnamon
½ t. vanilla
2 c. almond milk, unsweetened
1 tbsp. maple syrup
1/3 c. blueberries
6 tbsp. chia seeds, fresh

Follow these simple steps:

1. Combine the chia seeds, blueberries, syrup, milk, vanilla, and
cinnamon into a blender, blending into a silky consistency.
2. Separate mixture into 3 glasses or ramekins.
3. Chill overnight or until set, approximately 8 hours.
4. Enjoy it chilled.
Pro Tip:
Using frozen blueberries will allow the mixture to have a little more
texture
Almond Flour Muffins

Total Prep & Cooking Time: 10 min.

Yields: 4 regular size Muffins or 14 Mini Muffins Servings
Nutrition Facts: Calories: 217 | Proteins: 11 g | Carbohydrates: 9 g | Fats:
33 g

Ingredients

¼ t. salt
½ tbsp. baking powder
1 flax egg
¼ c. almond milk
1 tbsp. stevia (or your sweetener of choice)
1 c. almond flour
Olive oil for greasing muffin pan.

Optional add-in
Crushed, walnuts, blueberries, sugar-free chocolate chips

Follow these simple steps:

1. Set the oven to preheat at 350.
2. Grease the muffin pan with olive oil.
3. Combine baking powder, stevia, salt, and almond flour in a
mixing bowl. Mix completely.
4. Slowly add the flax egg and almond milk and mix well
5. If adding any add-ins, add them at this point (crushed walnuts,
blueberries, chocolate chips).
6. Using a ¼ c. measuring cup, fill each muffin tin
approximately 2/3 full.
7. Carefully slide into the oven and cook for 10 minutes (mini
size) or 15 minutes (regular size).
8. Take it from oven and place in a cool area to allow muffins to
cool while still in the tin for about 10 minutes. Then, carefully
remove the muffins using a knife to loosen them from the
sides of the tin.
Bulletproof Tea
Total Prep & Cooking Time: 2 min.
Yields: 1 Serving
Nutrition Facts: Calories: 151 | Proteins: 0 g | Carbohydrates: 1 g | Fats:
17 g

Ingredients

1/8 t. ground cinnamon

1 tbsp. of the following:
coconut milk
coconut oil
1-2 t. black tea
8 oz. boiling water
Sweetener of your choice

Follow these simple steps:

1. Begin by boiling 8 oz of water.
2. Then add the black tea to steep according to your package
directions.
3. Once the tea is done steeping, pour it into a blender then add
coconut oil, coconut milk, cinnamon, and a sweetener of your
choice.
4. Blend approximately 30 seconds or until smooth.
5. Pour into a cup and enjoy.
Bulletproof Coffee
Total Prep & Cooking Time: 3 min.
Yields: 2 Serving
Nutrition Facts: Calories: 354 | Proteins: 4.4 g | Carbohydrates: 4.7 g |
Fats: 37.2 g

Ingredients

2 c. strong coffee
¼ cup almond milk, unsweetened
2 tbsp. coconut oil, extra virgin
1 oz. raw cacao butter
1 1/2 tbsp. almond butter

Follow these simple steps:

1. In a microwave-safe pitcher, heat cacao butter, coconut oil,
and almond butter until melted; this may take approximately
20 seconds.
2. Add the almond milk slowly and stir.
3. Microwave an additional 30 seconds.
4. Remove from the microwave and add coffee. Blend with a
handheld froth machine or blender until creamy.
5. Pour into a cup and enjoy.
Coconut Pancakes

Total Prep & Cooking Time: 10 min.

Yields: 4 Serving
Nutrition Facts: Calories: 491 | Proteins: 11 g | Carbohydrates: 41.9 g |
Fats: 33 g

Ingredients

1 t. cinnamon
1 ½ c. coconut milk
1/3 c. coconut flour
1 big banana
1 c. quinoa flakes
1 serving liquid stevia
1 t. baking powder
2/3 c. almond flour

Follow these simple steps:

1. Combine in a big glass bowl the baking powder with both
types of flour. Mix well.
2. In the blender, add stevia, quinoa flakes, banana, and
cinnamon until well-mixed.
3. Add big bowl to the blender and begin adding coconut milk ½
cup at a time. If the mixture is thick, add additional milk; if
it’s not thin enough, add some more almond flour. Allow the
batter to rest for about 5 minutes.
4. Warm a big flat pan to medium heat.
5. Using a ¼ cup measuring cup, scoop the batter from the
blender. Pour in the skillet, covering to cook for 2 minutes or
when bubbles begin to form. Flip and repeat.
6. Enjoy warm.
Flaxseed Pancakes
Total Prep & Cooking Time: 10 min.
Yields: 4 Serving
Nutrition Facts: Calories: 239 | Proteins: 12.6 g | Carbohydrates: 8.7 g |
Fats: 18.9 g

Ingredients

¼ t of the following:
vanilla
baking soda
1 t. apple cider vinegar
1 flax egg
¼ c. ground golden flaxseed meal
1 tbsp. almond milk
Dash of cinnamon & nutmeg
Pinch of sea salt

Follow these simple steps:

1. Incorporate all of the above in a big glass bowl and mix. The
batter should be a thicker mixture and sticky. If it doesn’t
spread well in the pan, add more milk.
2. Warm a flat pan or griddle to medium heat. Using olive oil,
grease the pan to prevent the pancakes from sticking.
3. Using a spoon, scoop the batter from the bowl and form 2-3
pancakes in your pan. Use the spoon to help flatten out the
batter.
4. Cook 2 minutes or until bubbles are forming. Flip and repeat;
be sure to keep a close eye on these, so they do not burn.
5. Enjoy warm.
Berry and Nut Cereal
Total Prep & Cooking Time: 15 min.
Yields: 2 Serving
Nutrition Facts: Calories: 776 | Proteins: 10.8 g | Carbohydrates: 27.7 g |
Fats: 73.3 g

Ingredients

1/3 c. of the following:

strawberries
blueberries
toasted flaxseed
crushed walnut pieces
2 c. almond milk
½ c. shredded unsweetened coconut
Pinch of salt

Follow these simple steps:

1. In a saucepan, toast nuts and salt over low to medium heat;
cook for approximately 2 minutes.
2. Add shredded coconut and stir constantly to prevent burning;
do this for about 1 minute.
3. Once toasted, add almond milk and stir to combine.
4. Pull from the heat and divide into 2 bowls.
5. Divide the strawberries and blueberries between bowls
6. Sprinkle with a sweetener of your choice.
7. Enjoy warm.
Peanut Butter Fudgy Brownies

Total Prep & Cooking Time: 20 min.

Yields: 9 Serving
Nutrition Facts: Calories: 321 | Proteins: 9.6 g | Carbohydrates: 30.1 g |
Fats: 22.5 g

Ingredients

2/3 c. chocolate chips

¾ c. of the following:
brown sugar
peanut butter
almond milk
½ t. of each:
salt
baking powder
¼ c. cacao powder
1 t. vanilla
1 c. almond flour
2 tbsp. ground flax
5 tbsp. water

Follow these simple steps:

1. Begin by bringing the oven temperature to 350.
2. While the oven is preheating, combine in a bowl the ground
flax and water, allowing these to sit for approximately 5
minutes to thicken.
3. Next, in a big mixing bowl, add salt, baking powder, cacao
powder, and almond flour.
4. In the center of the mixture, form a well and add in the
thickened flax water mixture, vanilla, coconut sugar, peanut
butter, and milk.
5. Stir until the mixture forms a nice thick batter.
6. Next, fold in the chocolate chips.
7. In a 9x9 greased baking dish, pour the batter using a spatula to
even it out.
8. On top, add 5 dollops of peanut butter, then using a knife,
swirl the peanut butter into the brownie batter.
9. Place brownies in the preheated oven, baking for 20 minutes.
Allow the brownies to reduce in temperature in the pan for 10
minutes.
10. After this, you can place the yummy treats on a cooling
rack. Slice and enjoy!
Vanilla Golden Turmeric Cereal
Total Prep & Cooking Time: 55 min.
Yields: 2 Serving
Nutrition Facts: Calories: 585 | Proteins: 9.4 g | Carbohydrates: 84.5 g |
Fats: 21.6 g

Ingredients

1 c. almond milk unsweetened vanilla silk

3 tbsp. coconut oil melted
¼ t. ground cloves
½ t. ginger
1 tbsp. of the following:
turmeric
cinnamon
vanilla
6 tbsp. maple syrup
1 t. Himalayan salt
3 tbsp. ground flaxseed
3 c. quinoa flakes

Follow these simple steps:

1. Begin by bringing the oven temperature to 350.
2. Combine the cloves, ginger, turmeric, cinnamon, vanilla,
syrup, salt flax, and quinoa flakes in a big mixing bowl.
3. Move to a cookie sheet in an even layer, approximately ½ inch
thick. Place the mixture in the oven, baking for 40 minutes.
Every 10 minutes, stir to get even cooking and prevent the
edges from burning.
4. Let it cool completely.
5. Add them to the bowls and pour almond milk over the top.
6. Enjoy.
Fudge Oatmeal
Total Prep & Cooking Time: 5 min.
Yields: 1 Serving
Nutrition Facts: Calories: 262 | Proteins: 9 g | Carbohydrates: 14 g | Fats:
18 g

Ingredients

½ t. vanilla
2 tbsp. chocolate chips
2 t. cocoa powder
2 tbsp. of the following:
ground flaxseed
chia seed
unsweetened shredded coconut
sweetener of your choice
½ c. hot water
¾ c. coconut milk

Follow these simple steps:

1. Add ground flaxseed, chia seed, shredded coconut, and
sweetener of your choice to a bowl and mix well.
2. Pour ½ cup of hot water into the dry ingredients and mix well.
It will be thick.
3. Add ½ cup coconut milk to make a creamy oatmeal base.
4. Next, add ¼ cup milk, vanilla, chocolate chips, and cocoa
powder.
5. Heat over the stovetop or in the microwave until the chocolate
chips have melted.
6. Top with the reaming chocolate chips and enjoy.
7. Enjoy.
Raspberry Almond Smoothie

Total Prep & Cooking Time: 5 min.

Yields: 1 Serving
Nutrition Facts: Calories: 156 | Proteins: 2.8 g | Carbohydrates: 26.6 g |
Fats: 5.4 g

Ingredients

3 t. maple syrup
½ c. raspberry
2 c. almond milk unsweetened vanilla silk

Follow these simple steps:

1. Combine in a blender the almond milk, raspberries, and syrup
and blend for 3 minutes or until smooth. If it seems too dense,
i.e., it’s difficult to drink, add an additional ¼ cup of milk.
2. Enjoy.
Vanilla Overnight Oats
Total Prep & Cooking Time: 5 min.
Yields: 1 Serving
Nutrition Facts: Calories: 132 | Proteins: 6.5 g | Carbohydrates: 4.9 g |
Fats: 1 g

Ingredients

½ t. vanilla
3 to 4 drops liquid stevia
1 tbsp. chia seed
½ c. hemp hearts
2/3 c. almond milk unsweetened vanilla silk

Follow these simple steps:

1. Add hemp hearts, chia seed, stevia, vanilla, and ½ the milk to
a bowl; mix it until well-combined.
2. Cover and refrigerate overnight or for a minimum of 8 hours.
3. Remove from the fridge, divide into 2 bowls, and enjoy with a
splash of milk.
Cinnamon Overnight Oats
Total Prep & Cooking Time: 5 min.
Yields: 1 Serving
Nutrition Facts: Calories: 132 | Proteins: 6.5 g | Carbohydrates: 4.9 g |
Fats: 1 g

Ingredients

½ t. vanilla
½ tbsp. cinnamon
3 to 4 drops liquid stevia
1 tbsp. chia seed
½ c. hemp hearts
2/3 c. almond milk unsweetened vanilla silk

Follow these simple steps:

1. Add hemp hearts, chia seed, stevia, cinnamon, vanilla, and ½
the milk to a bowl; mix the ingredients until well-combined.
2. Cover and refrigerate overnight or for 8 hours.
3. When ready for serving, take it out of the fridge, scoop some
into a bowl, and enjoy with the remaining milk.
Pumpkin Spice Overnight Oats
Total Prep & Cooking Time: 5 min.
Yields: 1 Serving
Nutrition Facts: Calories: 132 | Proteins: 6.5 g | Carbohydrates: 4.9 g |
Fats: 1 g

Ingredients

½ t. vanilla
¾ t. pumpkin spice
3 to 4 drops liquid stevia
1 tbsp. chia seed
2 tbsp. canned pumpkin puree
½ c. hemp hearts
1/3 c. of the following:
brewed coffee
almond milk unsweetened vanilla silk

Follow these simple steps:

1. In a bowl with a lid, add all the ingredients, mixing until well-
combined.
2. Cover and refrigerate overnight or 8 hours.
3. Remove from the fridge and add additional milk until the oats
reach your desired consistency.
4. Divide into 2 bowls and enjoy.
Smoothie Bowl

Total Prep & Cooking Time: 15 min.

Yields: 2 Serving
Nutrition Facts: Calories: 253 | Proteins: 6.5 g | Carbohydrates: 4.9 g |
Fats: 1 g

Ingredients

1 t. ground cinnamon
3 tbsp. hemp hearts
2 tbsp. almond butter
1 c. of the following:
vanilla unsweetened almond milk
frozen blueberries
frozen spinach
½ c. of the following:
frozen zucchini
frozen cauliflower
Follow these simple steps:
1. Throw the cauliflower, zucchini, spinach, blueberries, milk,
almond butter, hemp hearts, and cinnamon into a high-speed
blender. Ensure the frozen ingredients are closest to the
blades.
2. Blend until it’s a smooth, creamy consistency.
3. Divide into 2 bowls and enjoy.
Eggy Surprise Scramble
Total Prep & Cooking Time: 10 min.
Yields: 2 Serving
Nutrition Facts: Calories: 206 | Proteins: 20.3 g | Carbohydrates: 4 g |
Fats: 13.1 g

Ingredients

1/3 c. soy milk

¼ t. of the following:
onion powder
black salt (Kala Namak)
½ t. of the following:
garlic powder
paprika
turmeric
1 t. Dijon mustard
1 tbsp. vegan butter
2 tbsp. nutritional yeast
8oz extra firm tofu

Optional ingredients
black pepper
chives
fried Tomatoes
sliced Avocado
Follow these simple steps:
1. With a fork, chop the tofu into nice big chunks.
2. Combine in the mixing bowl garlic powder, onion powder,
black pepper, salt, mustard, paprika, yeast, and turmeric. Once
mixed well, whisk in the soy milk to create a sauce.
3. Warm over a medium heat a skillet, adding butter and stirring
to melt.
4. Next, apply the tofu and fry until a light golden color; be
careful not to over-scramble the tofu.
5. Add the sauce mixture to the tofu and fry until the sauce has
been mostly absorbed by the tofu.
6. Remove it from skillet and transfer to a plate; top it with
optional ingredients and enjoy.
Bagels
Total Prep & Cooking Time: 50 min.
Yields: 6 Serving
Nutrition Facts: Calories: 209 | Proteins: 6.6 g | Carbohydrates: 2 g | Fats:
16.4 g

Ingredients

Pinch of salt
1 t. baking powder
¼ c. psyllium husks
½ c of the following:
tahini
ground flaxseed
1 c. water
Optional ingredients
Almond butter, fresh fruit

Follow these simple steps:

1. Set the oven to 375 heat setting.
2. In a mixing bowl medium in size, add salt, flaxseed, baking
powder, and psyllium husk.
3. Whisk until well-combined.
4. In a little bowl, add water and tahini and whisk until
combined.
5. Add the wet ingredients in the small bowl to the medium bowl
and knead until the dough is well-worked and has a uniform
consistency.
6. Using your hands, divide the dough into six equal parts.
7. Hand-form each bagel into a 4-inch diameter, approximately
¼-inch thick. Place on a cookie sheet and cut the center out
(optional), or use a donut pan to form your bagels.
8. Bake them until golden brown or approximately 40 minutes.
9. Take out of the oven and allow to cool slightly or enjoy warm.
Cinnamon Roll Muffins
Total Prep & Cooking Time: 20 min.
Yields: 12 Serving
Nutrition Facts: Calories: 112 | Proteins: 5 g | Carbohydrates: 3g | Fats: 9
g

Ingredients

½ c. of the following:
coconut oil
pumpkin puree
almond butter
almond flour
1 tbsp. cinnamon
1 t. baking powder
2 scoops vanilla protein powder

For the Icing:

2 t. lemon juice
1 tbsp. sweetener of choice
1/4 c. of the following:
coconut butter
milk of choice
Follow these simple steps:
1. Set the oven to 350 setting.
2. Prepare your 12-count muffin pan with muffin liners.
3. Combine protein powder, cinnamon, flour, and baking
powder, combining well in a big mixing bowl.
4. Next, add the coconut oil, pumpkin, and butter and mix until
fully incorporated.
5. Divide the batter into muffin liners.
6. Slide into the oven, baking for 10 to 15 minutes.
7. After removing from the oven, leave the muffins in tin to cool
for five minutes then carefully place on a cooling rack. While
cooling, prepare the icing by mixing lemon juice, sweetener,
coconut butter, and milk.
8. Drizzle over cooled muffin tops; allow them to sit for 2 to 5
minutes while icing the firms.
9. Serve and enjoy.
 Chapter 5: Lunch & Dinner
Favorites

It’s time to kick up your taste buds with these dishes for lunch or dinner
Mushroom Steak
Total Prep & Cooking Time: 1 hr. 30 min.
Yields: 8 Servings
Nutrition Facts: Calories: 87 | Carbohydrates: 6.2 g | Proteins: 3 g | Fats:
6.2 g

Ingredients:

1 tbsp. of the following:

fresh lemon juice
olive oil, extra virgin
2 tbsp. coconut oil
3 thyme sprigs
8 medium Portobello mushrooms

For Sauce:

1 ½ t. of the following:
minced garlic
minced peeled fresh ginger
2 tbsp. of the following:
light brown sugar
mirin
½ c. low-sodium soy sauce

Follow these simple steps:

1. For the sauce, combine all the sauce ingredients, along with ¼
cup water into a little pan and simmer to cook. Cook using a
 medium heat until it reduces to a glaze, approximately 15 to
20 minutes, then remove from the heat.
2. For the mushrooms, bring the oven to 350 heat setting.
3. Using a skillet, melt coconut oil and olive oil, cooking the
mushrooms on each side for about 3 minutes.
4. Next, arrange the mushrooms in a single layer on a sheet for
baking and season with lemon juice, salt, and pepper.
5. Carefully slide into the oven and roast for 5 minutes. Let it
rest for 2 minutes.
6. Plate and drizzle the sauce over the mushrooms.
7. Enjoy.
Spicy Grilled Tofu Steak
Total Prep & Cooking Time: 20 min.
Yields: 4 Servings
Nutrition Facts: Calories: 155 | Carbohydrates: 7.6 g | Proteins: 9.9 g |
Fats: 11.8 g

Ingredients:
1 tbsp. of the following:
chopped scallion
chopped cilantro
soy sauce
hoisin sauce
2 tbsp. oil
¼ t. of the following:
salt
garlic powder
red chili pepper powder
ground Sichuan peppercorn powder
½ t. cumin
1 pound firm tofu

Follow these simple steps:

1. Place the tofu on a plate and drain the excess liquid for about
10 minutes.
2. Slice drained tofu into ¾ thick stakes.
3. Stir the cumin, Sichuan peppercorn, chili powder, garlic
powder, and salt in a mixing bowl until well-incorporated.
4. In another little bowl, combine soy sauce, hoisin, and 1
teaspoon of oil.
5. Heat a skillet to medium temperature with oil, then carefully
place the tofu in the skillet.
6. Sprinkle the spices over the tofu, distributing equally across
all steaks. Cook for 3-5 minutes, flip, and put spice on the
other side. Cook for an additional 3 minutes.
7. Brush with sauce and plate.
8. Sprinkle some scallion and cilantro and enjoy.
Piquillo Salsa Verde Steak
Total Prep & Cooking Time: 25 min.
Yields: 8 Servings
Nutrition Facts: Calories: 427 | Carbohydrates: 67.5 g | Proteins: 14.2 g |
Fats: 14.6 g

Ingredients:
4 – ½ inch thick slices of ciabatta
18 oz. firm tofu, drained
5 tbsp. olive oil, extra virgin
Pinch of cayenne
½ t. cumin, ground
1 ½ tbsp. sherry vinegar
1 shallot, diced
8 piquillo peppers (can be from a jar) – drained and cut to ½ inch strips
3 tbsp. of the following:
parsley, finely chopped
capers, drained and chopped

Follow these simple steps:

1. Place the tofu on a plate to drain the excess liquid, and then
slice into 8 rectangle pieces.
2. You can either prepare your grill or use a grill pan. If using a
grill pan, preheat the grill pan.
3. Mix 3 tablespoons of olive oil, cayenne, cumin, vinegar,
shallot, parsley, capers, and piquillo peppers in a medium
bowl to make our salsa verde. Season to preference with salt
and pepper.
4. Using a paper towel, dry the tofu slices.
5. Brush olive oil on each side, seasoning with salt and pepper
lightly.
6. Place the bread on the grill and toast for about 2 minutes using
medium-high heat.
7. Next, grill the tofu, cooking each side for about 3 minutes or
until the tofu is heated through.
8. Place the toasted bread on the plate then the tofu on top of the
bread.
9. Gently spoon out the salsa verde over the tofu and serve.
Butternut Squash Steak
Total Prep & Cooking Time: 50 min.
Yields: 4 Servings
Nutrition Facts: Calories: 300 | Carbohydrates: 46 g | Proteins: 5.3 g |
Fats: 10.6 g

Ingredients:
2 tbsp. coconut yogurt
½ t. sweet paprika
1 ¼ c. low-sodium vegetable broth
1 sprig thyme
1 finely chopped garlic clove
1 big thinly sliced shallot
1 tbsp. margarine
2 tbsp. olive oil, extra virgin
Salt and pepper to liking

Follow these simple steps:

1. Bring the oven to 375 heat setting.

2. Cut the squash, lengthwise, into 4 steaks.
3. Carefully core one side of each squash with a paring knife in a
crosshatch pattern.
4. Using a brush, coat with olive oil each side of the steak then
season generously with salt and pepper.
5. In an oven-safe, non-stick skillet, bring 2 tablespoons of olive
oil to a warm temperature.
6. Place the steaks on the skillet with the cored side down and
cook at medium temperature until browned, approximately 5
 minutes.
7. Flip and repeat on the other side for about 3 minutes.
8. Place the skillet into the oven to roast the squash for 7
minutes.
9. Take out from the oven, placing on a plate and covering with
aluminum foil to keep warm.
10. Using the previously used skillet, add thyme, garlic,
and shallot, cooking at medium heat. Stir frequently for about
2 minutes.
11. Add brandy and cook for an additional minute.
12. Next, add paprika and whisk the mixture together for 3
minutes.
13. Add in the yogurt seasoning with salt and pepper.
14. Plate the steaks and spoon the sauce over the top.
15. Garnish with parsley and enjoy!
Cauliflower Steak Kicking Corn
Total Prep & Cooking Time: 60 min.
Yields: 6 Servings
Nutrition Facts: Calories: 153 | Carbohydrates: 15 g | Proteins: 4 g | Fats:
10 g

Ingredients:
2 t. capers, drained
4 scallions, chopped
1 red chili, minced
¼ c. vegetable oil
2 ears of corn, shucked
2 big cauliflower heads
Salt and pepper to taste

Follow these simple steps:

1. Heat the oven to 375 degrees.

2. Boil a pot of water, about 4 cups, using the maximum heat
setting available.
3. Add corn in the saucepan, cooking approximately 3 minutes
or until tender.
4. Drain and allow the corn to cool, then slice the kernels away
from the cob.
5. Warm 2 tablespoons of vegetable oil in a skillet.
6. Combine the chili pepper with the oil, cooking for
approximately 30 seconds.
7. Next, combine the scallions, sautéing with the chili pepper
until soft.
 8. Mix in the corn and capers in the skillet and cook for
approximately 1 minute to blend the flavors. Then remove
from heat.
9. Warm 1 tablespoon of vegetable oil in a skillet. Once warm,
begin to place cauliflower steaks to the pan, 2 to 3 at a time.
Season to your liking with salt and cook over medium heat for
3 minutes or until lightly browned.
10. Once cooked, slide onto the cookie sheet and repeat
step 5 with the remaining cauliflower.
11. Take the corn mixture and press into the spaces
between the florets of the cauliflower.
12. Bake for 25 minutes.
13. Serve warm and enjoy!
Pistachio Watermelon Steak
Total Prep & Cooking Time: 10 min.
Yields: 4 Servings
Nutrition Facts: Calories: 67 | Carbohydrates: 3.8 g | Proteins: 1.6 g |
Fats: 5.9 g

Ingredients:
Microgreens
Pistachios chopped
Malden sea salt
1 tbsp. olive oil, extra virgin
1 watermelon
Salt to taste

Follow these simple steps:

1. Begin by cutting the ends of the watermelon.

2. Carefully peel the skin from the watermelon along the white
outer edge.
3. Slice the watermelon into 4 slices, approximately 2 inches
thick.
4. Trim the slices, so they are rectangular in shape approximately
2 x4 inches.
5. Heat a skillet to medium heat add 1 tablespoon of olive oil.
6. Add watermelon steaks and cook until the edges begin to
caramelize.
7. Plate and top with pistachios and microgreens.
8. Sprinkle with Malden salt.
9. Serve warm and enjoy!
BBQ Ribs

Total Prep & Cooking Time: 45 min.

Yields: 2 Servings
Nutrition Facts: Calories: 649 | Carbohydrates: 114 g | Proteins: 34.8 g |
Fats: 11.1 g

Ingredients:
2 drops liquid smoke
2 tbsp. of the following:
soy sauce
tahini
1 c. of the following:
water
wheat gluten
1 tbsp. of the following:
garlic powder
onion powder
lemon pepper
2 t. chipotle powder

For the Sauce:

2 chipotle peppers in adobo, minced
1 tbsp. of the following:
vegan Worcestershire sauce
lemon juice
horseradish
onion powder
garlic powder
ground pepper
1 t. dry mustard
2 tbsp. sweetener of your choice
5 tbsp. brown sugar
½ c. apple cider vinegar
2 c. ketchup
1 c. water
1 freshly squeezed orange juice

Follow these simple steps:

1. Set the oven to 350 heat setting, and prepare the grill charcoal
as recommended for this, but gas will work as well.
2. Combine soy sauce, tahini, water, and liquid smoke in a bowl.
Then set this mixture to the side in a mixing bowl.
3. Next, use a big glass bowl to mix chipotle powder, onion
powder, lemon pepper, garlic powder; combine well then
whisk in the ingredients from the little bowl.
4. Add the wheat gluten and mix until it comes to a gooey
consistency.
 5. Grease a standard-size loaf pan and transfer the mixture to the
loaf pan. Smooth it out so that the rib mixture fits flat in the
pan.
6. Bake for 30 minutes.
7. While the mixture is baking, make the BBQ sauce. To make
the sauce, combine all the sauce ingredients in a pot. Allow
the mixture to simmer its way to the boiling point to combine
the flavors, and as soon as it boils, decrease the heat to the
minimum setting. Let it be for 10 more minutes.
8. Cautiously take the rib out of the oven and slide onto a plate.
9. Coat the top rib mixture with the BBQ Sauce and place on the
grill.
10. Coat the other side of the rib mixture with BBQ Sauce
and grill for 6 minutes
11. Flip and grill the other side for an additional 6 minutes.
12. Serve warm and enjoy!
Spicy Veggie Steaks With veggies
Total Prep & Cooking Time: 45 mins.
Yields: 4 Servings
Nutrition Facts: Calories: 458 | Carbohydrates: 65.5 g | Proteins: 39.1 g |
Fats: 7.6 g

Ingredients:
1 ¾ c. vital wheat gluten
½ c. vegetable stock
¼ t. liquid smoke
1 tbsp. Dijon mustard
1 t. paprika
½ c. tomato paste
2 tbsp. soy sauce
½ t. oregano
¼ t. of the following:
coriander powder
cumin
1 t. of the following:
onion powder
garlic powder
¼ c. nutritional yeast
¾ c. canned chickpeas

Marinade:
½ t. red pepper flakes
2 cloves garlic, minced
2 tbsp. soy sauce
1 tbsp. lemon juice, freshly squeezed
¼ c. maple syrup
For skewers:
15 skewers, soaked in water for 30 minutes if wooden
¾ t. salt
8 oz. zucchini or yellow summer squash
¼ t. ground black pepper
1 tbsp. olive oil
1 red onion, medium

Follow these simple steps:

1. In a food processor, add chickpeas, vegetable stock, liquid

smoke, Dijon mustard, pepper, paprika, tomato paste, soy
sauce, oregano, coriander, cumin, onion powder, garlic, and
natural yeast. Process until the ingredients are well-mixed.
2. Add the vital wheat gluten to a big mixing bowl, and pour the
contents from the food processor into the center. Mix with a
spoon until a soft dough is formed.
3. Knead the dough for approximately 2 minutes; do not over
knead.
4. Once the dough is firm and stretchy, flatten it to create 4
equal-sized steaks.
5. Individually wrap the steaks in tin foil; be sure not to wrap the
steaks too tightly, as they will expand when steaming.
6. Steam for 20 minutes. To steam, you can use any steamer you
like or a basket over boiling water.
7. While steaming, prepare the marinade. In a bowl, whisk the
red pepper, garlic, soy sauce, lemon juice, and syrup. Reserve
half of the sauce for brushing during grilling.
8. Prepare the skewers. Cut the onion and zucchini or yellow
squash into 1/2-inch chunks.
 9. In a glass bowl, add the red onion, zucchini, and yellow
squash then coat with olive oil, pepper, and salt to taste. Place
the vegetables on the skewers.
10. After the steaks have steamed for 20 minutes, unwrap
and place on a cookie sheet. Pour the marinade over the
steaks, fully covering them.
11. Bring your skewers, steaks, and glaze to the grill. Place
the skewers on the grill over direct heat. Brush skewers with
glaze. Grill for approximately 3 minutes then flip.
12. Place the steaks directly on the grill, glaze side down,
and brush the top with additional glaze. Cook to your desired
doneness.
13. Serve warm and enjoy!
Tofu Seitan
Total Prep & Cooking Time: 1 hr, 40 mins.
Yields: 6 Servings
Nutrition Facts: Calories: 159 | Carbohydrates: 8 g | Proteins: 26 g | Fats:
2g

Ingredients:
½ t. salt
1 t. garlic, powdered
2 t. vegetable broth
1 tbsp. onion, powdered
2 tbsp. of the following
nutritional yeast
water
1 ¼ c. tofu
1 ½ c. vital wheat gluten

Follow these simple steps:

1. Stir together the ingredients above in a bowl until a dough

forms.
2. Lightly dust the countertop and your hands with wheat gluten.
Using the counter service, form a ball out of the dough. Be
careful not to knead it because it might make the seitan tough.
3. Once the ball is formed, cut it into 6 equal pieces.
4. Using your fingers press each ball into an oval shape, about
4x6 inches.
5. With a steamer basket placed inside a big pot, add water into
the bottom of the pot and bring it to a rolling boil.
 6. Place the seitan into the steamer basket; if they overlap, brush
them with oil to prevent them from sticking.
7. Cover and steam for approximately 12 minutes then flip so
that both sides steam evenly.
8. Once steamed on both sides, remove and allow cooling for a
minimum of 1 hour.
9. The tenders are fully cooked at this point, so you can re-heat
them or toss them on the grill with your favorite sauce, or you
can eat them cold over leafy greens.
10. Enjoy!
Stuffed Zucchini
Total Prep & Cooking Time: 30 mins.
Yields: 4 Servings
Nutrition Facts: Calories: 159 | Carbohydrates: 8 g | Proteins: 26 g | Fats:
2g

Ingredients:
1 ½ c. black beans, drained
¼ t. chili powder
½ of the following:
sea salt
cumin, ground
1 of the following
clove garlic, minced
red bell pepper, diced
red onion, diced
1 tbsp. olive oil, extra virgin
4 medium zucchini

For the Sauce

¼ t. of the following:
chili powder
turmeric
sea salt
1 tbsp. Nutritional yeast
½ t. apple cider vinegar
¼ c. of the following:
water
raw tahini
4 t. Lemon juice
Follow these simple steps:

1. Set the oven to 350 heat setting.

2. Slice the knobs off the top and bottom of the zucchini, and
then slice in half lengthwise.
3. Scoop the center of the seeds from each zucchini with a
spoon, creating a bowl to hold the filling.
4. On a big cookie sheet, place the zucchini bowls and bake for
approximately 20 minutes.
5. Using a big skillet, combine onion and pepper and sauté for
five minutes at medium-high temperature until softened.
6. Add garlic and sauté for an additional minute.
7. Turn the skillet down to medium heat and sprinkle in the chili
powder, cumin, salt, and black beans and warm. Remove from
the stove and cover to maintain warmth.
8. Prepare the sauce. Using a little bowl, whisk the sauce
ingredients until smooth and creamy.
9. Remove the zucchini from the oven when finished cooking.
10. Fill each zucchini bowl generously with the bean
mixture.
11. Drizzle the sauce over.
12. Serve warm and enjoy!
Roasted Butternut Squash With Chimichurri
Total Prep & Cooking Time: 30 mins.
Yields: 2 Servings
Nutrition Facts: Calories: 615 | Carbohydrates: 71.6 g | Proteins: 12.5 g |
Fats: 35.7 g

Ingredients:
1 c. onion, thinly sliced
2 cloves garlic
1 tbsp. coconut oil
1 acorn squash
2 tbsp. olive oil (best if extra virgin)
¼ c. goji berries
1 c. water
2 c. mushrooms, sliced
½ c. quinoa

Chimichurri Sauce
½ t. salt
2 tbsp. lime
½ c. olive oil, extra virgin
¼ t. cayenne pepper
1 shallot
3 cloves garlic
1 tbsp. sherry vinegar
1 c. parsley

Follow these simple steps:

1. Bring the broiler to the maximum heat setting.

 2. Stir up the chimichurri sauce by combining the parsley,
vinegar, garlic shallot, cayenne pepper, olive oil, lime juice,
and ½ cup of olive oil. Blend well; if you want the sauce a
little thinner, then add additional extra virgin oil.
3. Prepare an aluminum-foiled cookie sheet.
4. Divide the squash in half by carefully cutting widthwise, and
remove seeds and pulp from the center.
5. Cut each half of the squash into moon shape slices; you
should get about 4-6 slices.
6. Place the slices on the aluminum foil sheet and spritz olive oil
across the top.
7. Keep a close eye on the squash; you want nice char marks,
nothing more. Once one side is charred to your liking, flip the
squash and char the other side.
8. While broiling, bring a medium-sized saucepan of water to a
rolling boil then simmer the quinoa, cooking for 10 minutes or
until tender.
9. Heat a skillet to medium heat, and sauté the onions. Once the
onions are caramelizing, add in the mushroom and garlic,
cooking on low heat for approximately 5 minutes.
10. Plate the squash, topping it with quinoa and
mushroom.
11. Sprinkle goji berries across the plate and drizzle
chimichurri sauce.
12. Serve warm and enjoy!
Eggplant Pizza
Total Prep & Cooking Time: 30 mins.
Yields: 8 Servings
Nutrition Facts: Calories: 234 | Carbohydrates: 27 g | Proteins: 5.4 g |
Fats: 12 g

Ingredients:
2 tbsp. olive oil
¼ t. of the following:
pepper
salt
½ t. oregano, dried
1 c. panko
½ tbsp. almond flour
1 tbsp. flaxseed, ground
1/3 c. water
½ eggplant, medium size
2 c. marinara sauce
1 lb. vegan pizza dough

For the cheese:

¼ lb. tofu, extra firm drained
2 tbsp. almond milk, unsweetened
½ c. cashews, soaked for 6 hours, drained
3 tbsp. lemon juice, freshly squeezed

Follow these simple steps:

1. Set the oven to 400 heat setting; prepare a cookie sheet with ½
tablespoon of olive oil by brushing to coat.
 2. Whisk together flaxseed, flour, and water in a little bowl.
3. In a different bowl, combine salt, pepper, oregano, and panko.
4. Prepare the eggplant by slicing into ¼ inch triangles.
5. Dip each eggplant triangle into the flaxseed mixture then coat
with panko mixture and place on the cookie sheet.
6. Slide gently into the oven and baking for 15 minutes. Flip and
then bake for an additional 15 minutes or until lightly
browned.
7. Take out of the oven and set to the side.
8. Get a pizza stone or pizza pan ready for the dough.
9. Lightly flour the workspace, and with a rolling pin, work the
dough to a 14-inch circle then transfer to the pizza stone or
pizza pan.
10. Brush the dough’s top with olive oil and slide into the
warm oven, cooking until lightly browned or for about twenty
minutes.
11. While the crust is baking, prepare the cheese by
placing cashews in the high-speed blender, blending until it
reaches a crumbly consistency.
12. Then add to the blender the lemon juice, almond milk,
and tofu; blend until it’s a chunky cheese-like consistency. Set
to the side.
13. Once the crust is cooked, assemble the pizza by
saucing crust with marinara, adding eggplant slices, and
placing the cheese on top.
14. Serve warm and enjoy!
Green Avocado Carbonara
Total Prep & Cooking Time: 15 mins.
Yields: 1 Servings
Nutrition Facts: Calories: 526 | Carbohydrates: 24.6 g | Proteins: 5.8 g |
Fats: 48.7 g

Ingredients:
Spinach angel hair
Parsley, fresh
2 t. olive oil, extra virgin
2 cloves garlic, diced
½ lemon, zest, and juice
1 avocado, pitted
Salt and pepper to taste

Follow these simple steps:

1. Combine using a food processor the parsley, olive oil, garlic,

lemon, and avocado and blend until smooth.
2. Prepare the noodles according to package.
3. Place noodles in a bowl, and add the sauce on top of noodles.
4. Add pepper and salt to your liking.
5. Serve warm and enjoy!
Curried Tofu

Total Prep & Cooking Time: 30 mins.

Yields: 4 Servings
Nutrition Facts: Calories: 345 | Carbohydrates: 37 g | Proteins: 33.9 g |
Fats: 6.3 g

Ingredients:
¼ t. garlic powder
2 tbsp. curry powder
1 pack extra firm tofu

Follow these simple steps:

1. Heat to 400 degrees the oven.

2. Slice the tofu into cubes.
3. In a container with a lid, add the garlic powder, curry powder,
and cubed tofu.
4. Close it tightly and shake lightly just to coat the tofu. Make
sure there’s even coverage of the spices.
5. On a parchment-lined cookie sheet, place the tofu cubes and
bake for 15 minutes, flip and continue baking for another 15
minutes or until crisp.
6. Serve warm and enjoy!
Sesame Tofu and Eggplant
Total Prep & Cooking Time: 20 mins.
Yields: 4 Servings
Nutrition Facts: Calories: 295 | Carbohydrates: 6.87 g | Proteins: 11.21 g
| Fats: 6.87 g

Ingredients:
1 tbsp. olive oil
¼ c. of the following:
sesame seeds
soy sauce
1 eggplant
1 pound firm tofu
1 t. crushed red pepper flakes
2 cloves garlic
2 t. sweetener of your choice
4 tbsp. toasted sesame oil
1 c. cilantro, chopped
3 tbsp. rice vinegar
Salt and pepper to taste

Follow these simple steps:

1. Set the oven to 200 heat setting.

2. Remove the tofu from the package and blot using paper
towels to absorb excess moisture.
3. In a big mixing bowl, whisk together red pepper flakes, garlic,
sesame oil, vinegar, and ¼ cup of cilantro to create the
marinade.
 4. With a mandolin, julienne the eggplant. If you do not have
this, you can create the noodles by hand.
5. Mix the noodles in the big bowl with the marinade.
6. Add oil to a skillet over medium-low flame setting, and cook
the eggplant until soft.
7. Turn off the oven, and add the last of the cilantro.
8. Transfer the contents from the skillet to an oven-safe dish,
cover with foil, and place in the oven to keep warm.
9. Cut the tofu into 8 slices and coat with sesame seeds. Press the
sesame seeds into the tofu.
10. In the skillet, add 2 tablespoons of sesame oil and
warm under medium heat. Fry the tofu for five minutes then
flip and fry.
11. Pour the soy sauce into the pan, coating the tofu. Cook
until the tofu looks caramelized.
12. Remove the noodles from the oven and plate with the
tofu on top of the noodles.
13. Serve warm and enjoy!
Tempeh Coconut Curry

Total Prep & Cooking Time: 30 mins.

Yields: 4 Servings
Nutrition Facts: Calories: 558 | Carbohydrates: 54.2 g | Proteins: 18.4 g |
Fats: 33.5 g

Curry:
2 t. of the following:
low-sodium soy sauce
tamarind pulp
1 tbsp. of the following:
lime juice
garlic, finely chopped
ginger, finely chopped
vegetable oil
salt
8 oz. tempeh
13.5 oz. coconut milk, light
1 c. water
3 c. sweet potato, chopped
1 cinnamon stick
½ t. of the following:
red pepper, crushed
turmeric, ground
1 ½ t. coriander, ground
2 c. onion, finely chopped

Rice:
1 ½ c. cauliflower rice
¼ t. salt
1/3 c. cilantro, chopped

Follow these simple steps:

1. Using a medium-high heat setting, warm some oil in a big pot

or whatever you prefer, as long as it’s nonstick.
2. Place the onion and ½ teaspoon of salt and sauté for
approximately 2 minutes.
3. Next, stir in the tamarind, breaking it up as you combine in
the skillet and cooking for another 2 minutes.
4. Add in the ginger, garlic, coriander, turmeric, crushed red
pepper, and cinnamon stick; stir constantly.
5. Add in the additional salt, tempeh, milk, water, and potatoes,
bringing to a boil.
6. Cover, allowing to simmer for fifteen minutes or until tender.
7. Whisk in the soy sauce and simmer for 3 additional minutes.
8. Remove the cinnamon stick.
9. Cook the cauliflower rice according to package instructions.
10. Stir in the cilantro.
11. Place the rice in a bowl and cover with curry.
12. Serve warm and enjoy!
Tempeh Tikka Masala
Total Prep & Cooking Time: 1 h, 35 mins.
Yields: 3 Servings
Nutrition Facts: Calories: 430 | Carbohydrates: 39 g | Proteins: 21 g |
Fats: 23 g

Tempeh:
½ t. sea salt
1 t. of the following:
gram masala
ginger, ground
cumin, ground
2 t. apple cider vinegar
½ c. vegan yogurt
8 oz. tempeh, cubed

Tikka Masala Sauce:

2 c. frozen peas
1 c. of the following:
full-fat coconut milk
tomato sauce
¼ t. turmeric
½ t. sea salt
1 onion, chopped
1 t. of the following:
chili powder
garam masala
1/4 c. ginger, freshly grated
3 cloves garlic, minced
1 tbsp. coconut oil
Follow these simple steps:

1. Begin with making the tempeh by combining sea salt, garam

masala, ginger, cumin, vinegar, and yogurt in a bowl.
2. Add tempeh to the bowl and coat well; cover the bowl and
refrigerate for 60 minutes.
3. In a pan big enough for 3 servings, add some coconut oil to
heat using the medium setting, and begin preparing the sauce.
4. Sauté in the ginger, garlic, and onion for 5 minutes or until
fragrant.
5. Add the garam masala, chili powder, sea salt, and turmeric
and combine well.
6. Add the frozen peas, coconut, milk, tomato sauce, and
tempeh, reducing the heat to medium.
7. Simmer for 15 minutes
8. Remove from the heat and serve with cauliflower rice.
Caprice Casserole
Total Prep & Cooking Time: 1 h, 35 mins.
Yields: 3 Servings
Nutrition Facts: Calories: 642 | Carbohydrates: 88.6 g | Proteins: 25.1 g |
Fats: 5.1 g

Tempeh:
¼ c. basil, chopped
1 tomato, big
¼ t. pepper
½ t. salt
1 tbsp. of the following:
nutritional yeast
tahini
1 clove garlic
14 oz. tofu, extra firm, drained
6 cups marinara sauce
10 oz. vegetable noodles

Follow these simple steps:

1. Set the oven to 350 heat setting.

2. Cut the tofu into 4 slabs and remove excess moisture by
gently squeezing each slab with a paper towel.
3. In a food processor, add garlic and chop, then scrape garlic
from the sides to ensure it will be thoroughly mixed.
4. Add pepper, salt, yeast, tahini, and tofu to the food processor
and pulse for 15 to 20 seconds until fully combined and
forming a paste.
 5. In an oven-safe dish, spread ½ cup of the marinara sauce
across the bottom.
6. Divide the vegetable noodles in half, break the noodles, and
layer them on top of the sauce.
7. Add another layer of sauce on top of the noodles.
8. Add the remaining noodles and coat the top with remaining
sauce.
9. Using the tofu mixture from the food processor, form little
patties about ½ thick and place on top of the sauce, filling up
the dish.
10. Cover the baking container with aluminum foil and
bake for 20 minutes.
11. Uncover and bake for an additional fifteen minutes.
12. Remove from the oven and set the oven to broil.
13. Place the tomato slices on top of tofu mixture and broil
for 2 minutes or until the tofu is lightly toasted.
14. Garnish with basil.
15. Serve warm and enjoy.
Cheesy Brussel Sprout Bake
Total Prep & Cooking Time: 45 mins.
Yields: 8 Servings
Nutrition Facts: Calories: 116 | Carbohydrates: 16 g | Proteins: 4 g | Fats:
4g

Ingredients:
½ onion sliced
2 tbsp. of each of these
garlic, chopped
avocado oil
1 ½ lb. Brussel sprouts

Cheese:
Dash cayenne
1 t. of the following:
onion powder
salt
¼ t. of the following:
pepper
paprika
½ t. of the following:
garlic, powder
thyme
1 tbsp. tapioca starch
¼ c. nutritional yeast
½ c. vegetable broth
1 can coconut cream

Crumble Topping :
¼ t. pepper
½ t. garlic, powder
1 t. salt
½ c. panko crumbs

Follow these simple steps:

1. Bring the oven to 425 heat setting.

2. Prepare Brussel sprouts by washing and trimming then
steaming for 10 minutes.
3. Spray an oven-safe baking dish with nonstick spray.
4. Add the Brussel sprouts to a baking dish and set to the side.
5. Bring a skillet to medium temperature and mix in the garlic,
avocado oil, and onion, sautéing approximately 6 minutes.
6. Add the onion mixture to the top of the Brussel sprouts.
7. In the same skillet on low heat, add vegetable broth,
nutritional yeast, onion powder, pepper, salt, garlic, paprika,
thyme, and coconut cream, whisking together to combine.
8. Carefully add in the tapioca starch and whisk constantly; the
mixture will thicken in about 5 minutes. Once it turns into a
cheese sauce mixture, pour over the Brussel sprouts and
onions.
9. In a mixing container, combine panko, salt, garlic, and pepper,
creating the crumble.
10. Sprinkle the crumble across the top of the cheese.
11. Cook in the oven for approximately 25 minutes or until
browned and golden.
12. Serve warm and enjoy.
Tofu Noodle Bowl
Total Prep & Cooking Time: 45 mins.
Yields: 4 Servings
Nutrition Facts: Calories: 669 | Carbohydrates: 69 g | Proteins: 55.1 g |
Fats: 24.7g

Ingredients:
¼ c. of the following
peanuts, chopped
cilantro, chopped
4 heads baby bok choy, chopped
2 packages premade baked tofu, 8 oz.
½ t. black pepper, ground
2 t. of the following:
turmeric, ground
garlic chili sauce
1 tbsp. of the following:
lime juice
ginger, minced
2 c. vegetable stock
2 carrots, julienned
1 red bell pepper, chopped
½ red onion, diced
2 cloves garlic, minced
1 t. peanut oil
6 oz. Thai rice noodles

Follow these simple steps:

1. Prepare the Thai noodles, following the package guidelines or
according to your preference.
2. Warm a big pan using medium-high heat, adding in the peanut
oil.
3. Sauté the ginger, garlic, and onion for approximately 5
minutes.
4. Next, add in the carrots and bell pepper, stirring frequently
and cooking for 5 minutes.
5. Whisk together the lime juice, black pepper, turmeric, chili
sauce, and stock, then combine with the pan of peppers and
carrots.
6. Wait for the mixture to boil, and soon after, bring down the
heat setting, and leave it cooking for nearly 5 minutes.
7. As it simmers, add in the noodles, bok choy, and tofu and
cook for an additional 5 minutes.
8. Divide between bowls and garnish with chili peppers, peanuts,
and cilantro.
9. Serve warm and enjoy.
Cashew Siam Salad

Total Prep & Cooking Time: 25 mins.

Yields: 4 Servings
Nutrition Facts: Calories: 352 | Carbohydrates: 26.6 g | Proteins: 9.6 g |
Fats: 24.5 g

Ingredients:
3 green onions, chopped
2/3 c. sunflower seeds
1 bag slaw mix
2 packages ramen noodles
1 c. cashews, crushed
1 t. olive oil

Dressing:
Seasoning packets from ramen noodles
1 c. vinegar
½ c. sweetener of your choice

Follow these simple steps:

1. Set the oven to 350 heat setting.

2. In a mixing container, combine cashews and oil and mix until
the nuts are lightly oiled.
3. Place the nuts on a lined cookie sheet and toast until lightly
browned in the oven.
4. In a big mixing bowl, crumble the ramen noodles and
combine with slaw mix, sunflower seeds, and green onion.
5. Whisk together the vinegar and sweetener of your choice in a
little bowl until combined.
6. Remove the peanuts from the oven and cool.
7. Place the salad in a bowl and cover the top with peanuts.
8. When ready to serve, add the dressing, and enjoy.
Cucumber Edamame Salad
Total Prep & Cooking Time: 2 hours mins.
Yields: 8 Servings
Nutrition Facts: Calories: 166 | Carbohydrates: 6.4 g | Proteins: 2.9 g |
Fats: 14.9 g

Ingredients:
1 jalapeno pepper, seeded and chopped
2 c. froze edamame, shelled and thawed
4 English cucumbers, spiralizer

Vinaigrette:
1 t. red pepper flakes
1 ½ t. of the following:
garlic
Dijon mustard
soy sauce, low-sodium
2 t. ginger, paste
3 t. toasted sesame oil
1/3 c. of the following:
rice vinegar
extra virgin olive oil

Follow these simple steps:

1. Begin by cleaning your cucumbers and spiraling them to

create the noodles.
2. Once cucumbers are spiraled, use a towel or cheesecloth to
discard the excess moisture out of the noodles.
3. In a big mixing bowl, add noodles, jalapeno, red bell pepper,
and edamame. Carefully toss the salad mixture and set to the
side.
4. In a little mixing container, prepare the vinaigrette by
whisking together the red pepper flakes, garlic, Dejon, soy
sauce, ginger, oil, rice vinegar, and olive oil.
5. Lightly coat the salad with dressing.
6. Cover and refrigerate overnight or a minimum of 2 hours.
7. Serve cool and enjoy.
Caesar Vegan Salad
Total Prep & Cooking Time: 30 mins.
Yields: 6 Servings
Nutrition Facts: Calories: 284 | Carbohydrates: 25.5 g | Proteins: 8.7 g |
Fats: 18.4 g

Ingredients:
5 c. kale, chopped
10 c. romaine lettuce

Cheese:
½ t. garlic
1 tbsp. of the following:
extra virgin olive oil
nutritional yeast
1 garlic clove
2 tbsp. hemp seeds, hulled
1/3 c. cashews, raw

Caesar Dressing:
½ t. of the following:
sea salt
garlic powder
Dijon mustard
2 t. capers
½ tbsp. vegan Worcestershire sauce
2 tbsp. olive oil (best if extra virgin)
½ c. raw cashews, soaked overnight
¼ c. water
1 clove garlic, crushed
1 tbsp. lemon juice

Croutons:
1/8 t. cayenne pepper
½ t. of the following:
garlic powder
sea salt
1 t. olive oil, (best if extra virgin)
14 oz. can chickpeas

Follow these simple steps:

1. On the day before you plan to make this salad, in a little bowl,
soak ½ c. of the raw cashews overnight then drain and rinse.
2. For the Croutons – Bring the oven to 400 heat setting. Drain
the chickpeas and rinse thoroughly. Using a tea towel or
cheesecloth, rub the chickpeas so that the skins fall off. Place
those in a dish for baking. Spritz the chickpeas with oil and
roll them around to coat. Season with cayenne, salt, and garlic
powder. Roast the chickpeas for approximately a quarter of an
hour or until you are satisfied with the color. Remove from the
oven, allowing to cool and become firm.
3. For the Dressing – Combine everything but not the salt, either
in a processor or blender. Blend until smooth liquid
consistency. If needed, add ½ tablespoon of water at a time
until you have a dressing-like consistency. Season with salt to
taste. Set to the side.
4. For the Cheese – In a food processor, add garlic and cashews
and process them until they reach a finely chopped
consistency. Add hemp seeds, nutritional yeast, olive oil, and
 garlic powder and blend until combined. Season with salt to
taste.
5. For the lettuce – After washing the kale, finely chop and set to
the side. Chop the lettuce roughly into 2-inch pieces and toss
with the kale in a bowl.
6. Pour some dressing and toss again to coat the greens fully.
7. Sprinkle the cheese and croutons over the top.
8. Serve cool and enjoy.
Mushroom Lettuce Wraps
Total Prep & Cooking Time: 30 mins.
Yields: 4 Servings
Nutrition Facts: Calories: 265 | Carbohydrates: 37.6 g | Proteins: 13.6 g |
Fats: 7.9 g

Ingredients:
8 big leaf romaine lettuce
4 green onions, sliced
¼ t. red pepper flakes
2 t. of the following:
ginger, grated
canola oil
2 cloves garlic
12 oz. extra firm tofu
1 t. sesame oil
2 tbsp. rice vinegar
8 oz. mushrooms, diced
1 can water chestnuts
3 tbsp. of the following:
soy sauce, reduced-sodium
hoisin Sauce

Follow these simple steps:

1. Whisk together in a little bowl the sesame oil, rice vinegar,

soy sauce, and hoisin. Then set to the side.
2. Open the tofu, and using a paper towel or cheesecloth, remove
as much liquid as you can.
3. In a big skillet over medium-high heat, warm the 2 teaspoons
of canola oil.
4. Crumble the tofu, making it into little pieces and cook for
approximately 5 minutes.
5. Add in the diced mushrooms and cook until almost all the
liquid evaporates.
6. Add in the green onions, red pepper, ginger, garlic, and
chestnuts and cook for about 30 seconds.
7. Pour the sauce from the little bowl into the skillet and cook
until sauce is thoroughly warmed.
8. Plate the individual lettuce leaves and spoon the tofu mixture
into each lettuce wrap.
9. Serve and enjoy warm.
 Chapter 6: Side Dishes & Snacks

For those special occasions, just prepare a tasty snack or a beautiful side
dish.
Mixed Seed Crackers
Total Prep & Cooking Time: 60 min.
Yields: 30 Servings
Nutrition Facts: Calories: 61 | Carbohydrates: 1 g | Proteins: 2 g | Fats: 6
g

Ingredients:

1 c. boiling water
¼ c. coconut oil, melted
1 t. salt
1 tbsp. psyllium husk powder
1/3 c. of the following:
sesame seeds
flaxseed
pumpkin seeds, unsalted
sunflower seeds, unsalted
almond flour

Follow these simple steps:

1. Set the oven to 300 setting.
2. With a fork, combine the almond flour, seeds, psyllium, and
salt.
3. Cautiously pour the boiling water and oil to the bowl, using
the fork to combine.
4. The mixture should form a gel-like consistency.
5. Line a cookie sheet using a non-stick paper or a similar
alternative, and transfer the mixture to the cookie sheet.
6. Using the second sheet of parchment, place it on top of the
mixture, and with a rolling pin, roll out the mixture to an even
 and flat consistency.
7. Remove the top parchment paper and bake in the oven for 40
minutes, checking frequently to ensure the seeds do not burn.
8. After 40 minutes, or when the seeds are browning, turn off the
oven but leave the crackers inside for further cooking.
9. Once cool break into pieces and enjoy
Crispy Squash Chips
Total Prep & Cooking Time: 30 min.
Yields: 2 Servings
Nutrition Facts: Calories: 83 | Carbohydrates: 5.8 g | Proteins: 0.5 g |
Fats: 7 g

Ingredients:

1 t. cayenne pepper
1 t. cumin
1 t. paprika
1 tbsp. avocado oil
1 medium butternut squash, skinny neck
Sea salt to taste

Follow these simple steps:

1. Set the oven to 375 heat setting.
2. Prepare the butternut squash by removing the top.
3. Using a mandolin, cut the squash into even slices; it is not
necessary to skin the squash.
4. In a big mixing bowl, place your slices of squash and cover
with oil, using your hands to mix them well. Ensure all slices
are oiled.
5. Line a cookie sheet with parchment paper and spread out your
slices, so they do not overlap.
6. In a little bowl, mix together cayenne pepper, paprika, and
cumin then sprinkle the chips over the top.
7. Season with sea salt to taste
8. Once cool, enjoy alone or with your favorite dip.
Paprika Nuts
Total Prep & Cooking Time: 30 min.
Yields: 8 Servings
Nutrition Facts: Calories: 417 | Carbohydrates: 12.4 g | Proteins: 10.8 g |
Fats: 39.2 g

Ingredients:

1 ½ t. smoked paprika
1 t. salt
2 tbsp. garlic-infused olive oil
1 c. of the following:
cashews
almonds
pecans
walnuts

Follow these simple steps:

1. Adjust the racks in the oven so that there is one rack in the
middle.
2. Set the oven to 325 before you start preparing the ingredients.
3. In a big mixing bowl, toss the nuts.
4. Pour olive oil over the nuts and toss to coat all the nuts.
5. Sprinkle the salt and paprika over the nuts and mix well. If
you want more paprika flavor, then add additional paprika.
6. Line a big cookie sheet with parchment and spread the nuts
out in one layer.
7. Bake for approximately 15 minutes, then remove from oven
and let cool.
8. Enjoy.
Basil Zoodles and Olives
Total Prep & Cooking Time: 4 hr. 30 min.
Yields: 6 Servings
Nutrition Facts: Calories: 117 | Carbohydrates: 9.8 g | Proteins: 3.5 g |
Fats: 8.4 g

Ingredients:

1 can black olives pitted

1 little container cherry tomatoes, halved
4 medium-size zucchini

Sauce:

½ c basil leaves, chopped

½ t. pink Himalayan salt
2 t. nutritional yeast
1 tbsp. lemon juice
½ c. water
¼ c. of the following:
sunflower seeds, soaked
cashew nuts, soaked

Follow these simple steps:

1. Begin by preparing the sunflower seeds and cashews. Place
each in a little bowl and cover with water. Allow to soak for 4
hours then drain and rinse well.
2. Next, place the seeds and cashews into a blender and mix until
completely blended. Then add in basil, salt, nutritional yeast,
lemon juice, and water. Blend until a smooth sauce is formed.
3. Using a spiralizer, make the zoodles from the zucchini.
4. Place the zoodles in a big serving bowl and then pour the
sauce over the top. Stir to combine.
5. Top with cherry tomatoes and olives.
6. Serve and enjoy.
Roasted Beetroot Noodles
Total Prep & Cooking Time: 35 min.
Yields: 4 Servings
Nutrition Facts: Calories: 79 | Carbohydrates: 4.1 g | Proteins: 1 g | Fats:
7g

Ingredients:

1 t. orange zest
2 tbsp. of the following:
parsley, chopped
balsamic vinegar
olive oil
2 big beets, peeled and spiraled

Follow these simple steps:

1. Set the oven to 425 high-heat setting.
2. In a big bowl, combine the beet noodles, olive oil, and
vinegar. Toss until well-combined. Season with salt and
pepper to your liking.
3. Line a big cookie sheet with parchment paper, and spread the
noodles out into a single layer. Roast the noodles for 20
minutes.
4. Place into bowls and zest with orange and sprinkle parsley.
Gently toss and serve.
Turnip Fries

Total Prep & Cooking Time: 45 min.

Yields: 4 Servings
Nutrition Facts: Calories: 83 | Carbohydrates: 11.6 g | Proteins: 3.2 g |
Fats: 3.1 g

Ingredients:

1 t. of the following:
onion powder
paprika
garlic salt
1 tbsp. vegetable oil
3 pounds turnips

Follow these simple steps:

1. Set the oven to 425 heat setting.
2. Prepare a lightly greased aluminum foil-lined cookie sheet
3. Using a hand peeler, peel the turnips. With a Mandolin, cut the
turnips into French fry sticks. Then place in a big bowl.
4. Toss the turnips with oil to coat then season with onion
powder, paprika, and garlic and coat again.
5. Spread evenly across the cookie sheet.
6. Bake for 20 minutes or until the outside is crisp.
7. Serve with your favorite sauce or enjoy alone.
Lime and Chili Carrots Noodles
Total Prep & Cooking Time: 10 min.
Yields: 4 Servings
Nutrition Facts: Calories: 89 | Carbohydrates: 7 g | Proteins: 1 g | Fats: 7
g

Ingredients:

½ t. of the following:
black pepper
salt
2 tbsp. coconut oil
¼ c. coriander, finely chopped
2 Jalapeno chili’s
1 tbsp. lime juice
2 carrots, peeled and spiralized

Follow these simple steps:

1. In a little bowl, combine jalapeno, lime juice, and coconut oil
to form a sauce.
2. In a big bowl, place the carrot noodles and pour dressing over
the top.
3. Toss to ensure the dressing fully coats the noodles.
4. Season with salt and pepper to your liking.
5. Serve and enjoy.
Pesto Zucchini Noodles
Total Prep & Cooking Time: 15 min.
Yields: Servings
Nutrition Facts: Calories: 166 | Carbohydrates: 4.5g | Proteins: 1.6 g |
Fats: 17 g

Ingredients:

4 little zucchini ends trimmed

Cherry tomatoes
2 t. fresh lemon juice
1/3 c olive oil (best if extra-virgin)
2 cups packed basil leaves
2 c. garlic
Salt and pepper to taste

Follow these simple steps:

1. Spiral zucchini into noodles and set to the side.
2. In a food processor, combine the basil and garlic and chop.
Slowly add olive oil while chopping. Then pulse blend it until
thoroughly mixed.
3. In a big bowl, place the noodles and pour pesto sauce over the
top. Toss to combine.
4. Garnish with tomatoes and serve and enjoy.
Cabbage Slaw

Total Prep & Cooking Time: 5 min.

Yields: 6 Servings
Nutrition Facts: Calories: 276 | Carbohydrates: 11.7 g | Proteins: 0 g |
Fats: 9.3 g

Ingredients:

1/8 t. celery seed

¼ t. salt
2 tbsp. of the following:
apple cider vinegar
sweetener of your choice
½ c. vegan mayo
4 c. coleslaw mix with red cabbage and carrots

Follow these simple steps:

1. In a big mixing bowl, whisk together the celery seed, salt,
apple cider vinegar, sweetener, and vegan mayo.
2. Add the coleslaw and stir until appropriately combined.
3. Refrigerate while covered for a minimum of 2 hours or
overnight if you’re not in a hurry.
4. Garnish with tomatoes and serve and enjoy.
Zucchini Chips
Total Prep & Cooking Time: 1 hr. 40 min
Yields: 4 Servings
Nutrition Facts: Calories: 276 | Carbohydrates: 11.7 g | Proteins: 0 g |
Fats: 9.3 g

Ingredients:

2 tbsp. olive oil (best if extra virgin)

1 big zucchini
½ t. of the following:
black pepper, ground
salt

Follow these simple steps:

1. Bring the oven to 400 heat setting.
2. Using a mandolin, slice the zucchini into 1/8th-inch slices.
3. Once sliced, use a paper towel to remove the excess moisture
from the zucchini by blotting the tops.
4. Prepare two cookie sheets with parchment paper, and spread
the zucchini out into a single layer.
5. Whisk well the olive oil and seasonings. With this mixture,
brush each zucchini.
6. Bake this for 60 minutes then flip.
7. Check every 20 minutes, and once the zucchini is crispy,
remove from the oven and serve.
Peanut Tofu Wrap
Total Prep & Cooking Time: 30 min
Yields: 4 Servings
Nutrition Facts: Calories: 186 | Carbohydrates: 8 g | Proteins: 13 g | Fats:
12 g

Ingredients:
¼ c. cilantro, finely chopped
1 c. of the following:
Asian pear
English cucumber
1 ½ t. lime zest
1 tbsp. of the following:
rice vinegar
canola oil
5 tbsp. peanut sauce
14 oz. tofu, extra firm
8 cabbage leaves

Follow these simple steps:

1. Prepare cabbage leaves by washing and drying. Be sure to
remove any stems or ribs.
2. Place the tofu on a paper towel-lined plate and blot to remove
the extra moisture.
3. Set a big nonstick skillet over medium-high heat and place the
oil. Once the oil is warm, add the tofu and crumble it to cook,
stirring often. Wait for approximately 5 minutes or until the
tofu turns golden brown. Remove from the heat and set to the
side.
4. Mix well using a spatula the liquid ingredients, except the oil,
and add the lime zest.
5. Add the sauce to the skillet and combine.
6. Place the cabbage leaves on the plates and spoon the tofu
mixture into the center, topping it with cilantro, cucumber, and
pear.
Cinnamon Granola

Total Prep & Cooking Time: 25 min

Yields: 4 Servings
Nutrition Facts: Calories: 175 | Carbohydrates: 11 g | Proteins: 6 g | Fats:
17 g

Ingredients:
1 ½ t. cinnamon, ground
4 tbsp. maple syrup
1/5 oz. nuts
1 tbsp. chia seeds
5 tbsp. of the following:
coconut flakes, unsweetened
flaxseed meal

Follow these simple steps:

1. Bring the oven to 350 heat setting.
2. In a medium mixing bowl, combine the flaxseed, coconut,
chia seed, nuts, and maple syrup. Mix well until combined.
3. Line a cookie sheet with parchment and spread the mixture in
a single layer on the cookie sheet.
4. Across the top, sprinkle the cinnamon.
5. Place the cookie sheet in the oven, and wait for 20 minutes,
approximately.
6. Once done, take it out and allow the granola to cool while still
on the sheet.
7. Once cool, crumble to your desired liking and enjoy.
Chocolate Granola
Total Prep & Cooking Time: 60 min
Yields: 12 Servings
Nutrition Facts: Calories: 302 | Carbohydrates: 5.6 g | Proteins: 9.7 g |
Fats: 24.8 g

Ingredients:
¼ t. sea salt
¼ c. of the following:
hot water
cocoa powder
1/3 c. of the following:
coconut oil
maple syrup, sugar-free
½ c. of the following:
almond butter
almond flour
cashews, chopped
1 c. mixed seeds (flaxseed, sesame, sunflower, pumpkin)
2 c. coconut, flaked
2/3 c. almonds, flaked

Follow these simple steps:

1. Bring the oven to 300 heat setting.
2. In a little bowl, mix cocoa and hot water to form a thick paste.
3. Next, add to the little bowl the coconut oil, maple syrup, nut
butter, and salt; mix until combined thoroughly.
4. In a big bowl, mix the almond meal, coconut flakes, seeds,
and nuts.
5. Transfer the chocolate mixture to the big bowl and combine
well.
6. Using a parchment-lined cookie sheet, spread out the granola
mixture.
7. Bake for 40 minutes or until firm.
8. Allow to completely cool on the parchment.
9. Once cool, crumble to your desired liking and enjoy.
Radish Chips
Total Prep & Cooking Time: 1 hr. 40 min
Yields: 4 Servings
Nutrition Facts: Calories: 70 | Carbohydrates: 2.2 g | Proteins: 0.4 g |
Fats: 7.1 g

Ingredients:

2 tbsp. olive oil (best if extra virgin)

16 oz. radishes
½ t. of the following:
Black pepper, ground
Salt

Follow these simple steps:

1. Bring the oven to 400 heat setting.
2. Using a mandolin, slice the radishes into 1/8th-inch slices.
3. Once sliced, use a paper towel to remove the excess moisture
from the radishes by blotting the tops.
4. Prepare two cookie sheets with parchment paper, and spread
the zucchini out into a single layer.
5. Add the seasonings in a bowl, with the olive oil. Whisk well
and then brush each radish with this mixture, coating evenly
and generously.
6. Bake for 10 minutes and then flip
7. Check every 5 minutes; once the radish is crispy, remove from
the oven and serve.
Asparagus Fries
Total Prep & Cooking Time: 1 hr. 35 min
Yields: 4 Servings
Nutrition Facts: Calories: 183 | Carbohydrates: 10 g | Proteins: 8 g | Fats:
14 g

Ingredients:

2 tbsp. nutritional yeast

1 c. almond meal
1 t. of the following:
maple syrup
smoked paprika
Himalayan pink salt
½ t. black pepper, ground
1 t. extra virgin olive oil
1 bunch asparagus

Follow these simple steps:

1. Set the oven to 400.
2. Prepare the asparagus by washing and cutting into equal
halves.
3. In a big bowl, place the asparagus, add olive oil to the top, and
toss to coat.
4. Add to the bowl the syrup, paprika, pepper, and salt and toss
to coat.
5. In a medium, shallow bowl, mix the almond meal and
nutritional yeast.
6. Line a cookie sheet with parchment paper and set to the side
7. Individually add each asparagus piece to the bowl, coating
with your crumb mixture.
8. Place the asparagus on a lined cookie sheet; be sure not to
overlap them.
9. Bake for 20 minutes or until brown.
10. Remove from the oven and serve.
Chapter 7: Sauces & Dips
Keto-Vegan Ketchup
Total Prep & Cooking Time: 35 min.
Yields: 12 Servings
Nutrition Facts: Calories: 13 | Carbohydrates: 2 g | Proteins: 0 g | Fats: 0
g

Ingredients:

1/8 t of the following:

mustard powder
cloves, ground
¼ t. paprika
½ t. garlic powder
¾ t. onion powder
1 t. sea salt
3 tbsp. apple cider vinegar
¼ c. powdered monk fruit
1 c. water
6 oz. tomato paste

Follow these simple steps:

1. In a little saucepan, whisk together all the ingredients.
2. Cover the pan and bring to low heat and simmer for 30
minutes, stirring occasionally.
3. Once reduced, add to the blender and puree until it’s a smooth
consistency.
4. Enjoy.
Avocado Hummus
Total Prep & Cooking Time: 5 min.
Yields: 6 Servings
Nutrition Facts: Calories: 310 | Carbohydrates: 26 g | Proteins: 8 g | Fats:
20 g

Ingredients:

1 tbsp. cilantro, finely chopped

1/8 t. cumin
1 clove garlic
3 tbsp. lime juice
1 ½ tbsp. of the following:
tahini
olive oil
2 avocados, medium cored & peeled
15 oz. chickpeas, drained
Salt and pepper to taste

Follow these simple steps:

1. In a food processor, add garlic, lime juice, tahini, olive oil,
and chickpeas and pulse until combined.
2. Add cumin and avocados and blend until smooth consistency
approximately 2 minutes.
3. Add salt and pepper to taste.
4. Enjoy.
Guacamole

Total Prep & Cooking Time: 5 min.

Yields: 6 Servings
Nutrition Facts: Calories: 127 | Carbohydrates: 9.3 g | Proteins: 2.4 g |
Fats: 10.2 g

Ingredients:

3 tbsp. of the following:

tomato, diced
onion, diced
2 tbsp. of the following:
cilantro, chopped
jalapeno juice
¼ t. garlic powder
½ t. salt
½ lime, squeezed
2 big avocados
1 jalapeno, diced

Follow these simple steps:

1. Using a molcajete, crush the diced jalapenos until soft.
2. Add the avocados to the molcajete.
3. Squeeze the lime juice from ½ of the lime on top of the
avocados.
4. Add the jalapeno juice, garlic, and salt and mix until smooth.
5. Once smooth, add in the onion, cilantro, and tomato and stir to
incorporate.
6. Enjoy.
Keto-Vegan Mayo
Total Prep & Cooking Time: 5 min.
Yields: 6 Servings
Nutrition Facts: Calories: 160.4 | Carbohydrates: 0.2 g | Proteins: 0 g |
Fats: 18 g

Ingredients:

½ c. of the following:
extra virgin olive oil
almond milk, unsweetened
¼ t. xanthan gum
Pinch of white pepper, ground
Pinch of Himalayan salt
1 t. Dijon mustard
2 t. apple cider vinegar

Follow these simple steps:

1. In a blender, place milk, pepper salt, mustard, and vinegar.
2. Turn the blender to high speed and slowly add xanthan then
the olive oil.
3. Remove from the blender and allow cooling for 2 hours in the
refrigerator.
4. During cooling, the mixture will thicken.
Peanut Sauce
Total Prep & Cooking Time: 10 min.
Yields: 4 Servings
Nutrition Facts: Calories: 151 | Carbohydrates: 4 g | Proteins: 4 g | Fats:
13 g

Ingredients:

½ t. Thai red curry paste

1 t. of the following:
coconut oil
soy Sauce
chili garlic sauce
1 tbsp. sweetener of your choice
1/3 c. coconut milk
1.4 c. peanut butter, smooth

Follow these simple steps:

1. Using a microwave-safe dish, add the peanut butter and heat
for about 30 seconds.
2. Whisk into the peanut butter, the soy sauce, sweetener, and
chili garlic then set to the side.
3. Warm a little saucepan over medium heat and add oil.
4. Cook the Thai red curry paste until fragrant then add to a
microwave-safe bowl.
5. Continuously stir the peanut mixture as you add the coconut
milk. Stir until well-combined.
6. Enjoy at room temperature or warmed.
Pistachio Dip
Total Prep & Cooking Time: 10 min.
Yields: 8 Servings
Nutrition Facts: Calories: 88 | Carbohydrates: 9 g | Proteins: 2.5 g | Fats:
3g

Ingredients:

2 tbsp. lemon juice

1 t. extra virgin olive oil
2 tbsp. of the following:
tahini
parsley, chopped
2 cloves of garlic
½ c. pistachios shelled
15 oz. garbanzo beans, save the liquid from the can
Salt and pepper to taste

Follow these simple steps:

1. Using a food processor, add pistachios, pepper, sea salt, lemon
juice, olive oil, tahini, parsley, garlic, and garbanzo beans.
Pulse until mixed.
2. Using the liquid from the garbanzo beans, add to the dip while
slowly blending until it reaches your desired consistency.
3. Enjoy at room temperature or warmed.
Smokey Tomato Jam
Total Prep & Cooking Time: 45 min.
Yields: 1 Cup
Nutrition Facts: Calories: 26 | Carbohydrates: 5.3 g | Proteins: 1.1 g |
Fats: 0.6 g

Ingredients:

½ t. of the following:
white wine vinegar
salt
1/3 t. smoked paprika
Pinch Black pepper
¼ c. coconut sugar
2 pounds tomatoes

Follow these simple steps:

1. Over medium-high heat, bring a big pot of water to a boil.
2. Fill a big bowl with ice and water.
3. Carefully place the tomatoes into the boiling water for 1
minute and then remove, and immediately put into the ice
water.
4. While tomatoes are in the ice water, peel them by hand and
then transfer to a clean cutting surface.
5. Empty the pot of water.
6. Chop the tomatoes and place back into the pot; add in the
coconut sugar and stir to combine.
7. Bring the pot back to medium heat and the tomatoes to a boil,
cooking for 15 minutes.
8. Stir in the paprika, pepper, and salt and then bring the
temperature down to the lowest setting. Let it cook until it
becomes thick, which is approximately 10 minutes.
9. Remove it from the heat while continuing to stir; add in white
wine vinegar.
Tasty Ranch Dressing/Dip
Total Prep & Cooking Time: 45 min.
Yields: 16 servings
Nutrition Facts: Calories: 93 | Carbohydrates: 0 g | Proteins: 0 g | Fats: 9
g

Ingredients:

½ c. soy milk, unsweetened

1 tbsp. dill, chopped
2 t. parsley, chopped
¼ t. black pepper
½ t. of the following:
onion powder
garlic powder
1 c. vegan mayonnaise

Follow these simple steps:

1. In a medium bowl, whisk all the ingredients together until
smooth. If dressing is too thick, add ¼ tablespoon of soy milk
at a time until the desired consistency.
2. Transfer to an airtight container or jar and refrigerate for 1
hour.
3. Serve over leafy greens or as a dip.
 Chapter 8: Soups

These recipes are for those days when a hearty warm soup just hits the
spot.
Goulash Soup
Total Prep & Cooking Time: 35 min.
Yields: 7 Servings
Nutrition Facts: Calories: 267 | Carbohydrates: 51.7 g | Proteins: 11.7 g |
Fats: 3.1 g

Ingredients:

½ t. black pepper
14.5 oz. tomatoes, diced
8 little rutabagas, chopped into ½ inch chunks
¼ c. dry red wine
4 tbsp. paprika
1 t. salt
3 c. vegetable broth
6 cloves of garlic, minced
2 red bell peppers, chopped
2 c. onion, finely chopped

Follow these simple steps:

1. Prior to starting, ensure that you have all the vegetables

washed and chopped. This recipe moves very quickly.
2. In a pot that is big enough for 7 servings, add the onion,
garlic, and bell pepper after it has warmed in a medium heat
setting.
3. Add to the pot ½ teaspoon of salt and 1 cup of the broth. Wait
for it to bubble and then leave it cooking until the broth is
gone. This usually just takes about 8 minutes.
4. Lower the temperature, and add the wine when most of the
broth has evaporated. Add the paprika. Let the flavor seep in
for a couple of minutes or a bit more.
5. Next, add the rest of the salt, pepper, tomatoes, rutabagas, and
1 ½ cup of broth. If you would like your dish to become
saucier, add in the additional broth. Cook for 20 minutes or
until the rutabaga is tender.
6. Serve and enjoy!
Celery Dill Soup
Total Prep & Cooking Time: 35 min.
Yields: 4 Servings
Nutrition Facts: Calories: 176 | Carbohydrates: 30.2 g | Proteins: 5.6 g |
Fats: 13.6 g

Ingredients:

3 t. olive oil
½ c. pickle juice
½ onion, chopped
½ t. xanthan gum
¼ c dill pickle, finely chopped
1 stalk celery, chopped
¼ c. vegetable broth
1 t. of the following:
parsley
garlic, minced
1 tbsp. ghee
½ c. vegan bacon, crumbled

Follow these simple steps:

1. Before beginning, ensure you have chopped all vegetables.

2. In a big saucepan, melt ghee and garlic.
3. Add in the chopped pickles, onion, celery, and parsley and
sauté for 5 minutes.
4. Next, add vegetable broth and pickle juice and bring to a boil.
5. In a little bowl, whisk together xanthan gum and olive oil then
pour into the soup.
6. Continue to stir the soup frequently as it thickens.
7. Once thick, add crumbled bacon and serve.
Broccoli Fennel Soup
Total Prep & Cooking Time: 35 min.
Yields: 4 Servings
Nutrition Facts: Calories: 242 | Carbohydrates: 23.2 g | Proteins: 7.6 g |
Fats: 15.4 g

Ingredients:

2 ½ c. kale
2 tbsp. lemon juice
3 c. water
½ c. cashews
1 medium onion, chopped
5 cloves garlic, minced
2 tbsp. olive oil
2 c. fennel, chopped
4 c. broccoli florets

Follow these simple steps:

1. Bring the oven to 400 heat setting.

2. Prepare a cookie sheet by lining it with paper.
3. Spread the florets and fennel on the cookie sheet; be careful
not to overlap them and drizzle with 1 tablespoon of olive oil.
4. Place in the oven and roast for 10 minutes then flip and roast
for another 10 minutes.
5. While it is roasting, bring a heat a saucepan over medium-low
heat.
6. Add in the remaining olive oil, and sauté the garlic for about 3
minutes; add in the onion and sauté for an additional 3
 minutes.
7. After broccoli and fennel are finished roasting, add to the pan
with the onion and garlic; mix thoroughly.
8. Finally, add the kale, lemon juice, water, and cashews.
Simmer this for approximately 5 minutes.
9. Remove it from the stove and then blend using a machine you
prefer, as long as it gets smooth.
10. Dust some salt and pepper or not, if you don’t like
additional salt. Serve.
Broccoli and Cauliflower Soup

Total Prep & Cooking Time: 35 min.

Yields: 8 Servings
Nutrition Facts: Calories: 204 | Carbohydrates: 14.7 g | Proteins: 9.5 g |
Fats: 13.6 g

Ingredients:

1 tbsp. lemon juice

1 ½ t. salt
1/3 c. nutritional yeast
1 c. almond milk, unsweetened
4 c. vegetable broth
¼ c. almond flour
4 c. cauliflower, finely chopped
4 c. broccoli, finely chopped
2 carrots, diced
2 cloves garlic, minced
1 onion, chopped
2 tbsp. extra virgin olive oil

Follow these simple steps:

1. Pour some olive oil to a big-enough saucepan that has warmed

using the medium heat setting.
2. Sauté for more than a couple of minutes the garlic, onion, and
seasonings.
3. Add the chopped veggies (carrots, cauliflower, and broccoli)
and sauté for another 5 minutes.
4. Next, add in the flour and stir to combine.
5. Once combined, add in the nutritional yeast, milk, and broth
and then wait for it to boil just before turning the heat setting
to medium-low.
6. While covered, let it simmer for about a quarter of an hour or
less. Stir once in a while as you wait.
7. Remove from the heat and add in lemon juice. Using a hand
blender, blend the soup contents until your desired level of
chunkiness.
8. Dust with some salt and pepper to your taste and serve.
Keto-Vegan Chili
Total Prep & Cooking Time: 41 min.
Yields: 6 Servings
Nutrition Facts: Calories: 294 | Carbohydrates: 17.1 g | Proteins: 10.6 g |
Fats: 23.7 g

Ingredients:

1 tbsp. cocoa powder, unsweetened

1 c. raw walnuts
16 oz. tofu, extra firm
½ c. coconut milk
3 c. water
15 oz. diced tomatoes
1 ½ tbsp. tomato paste
8 oz. cremini mushrooms
2 zucchini, diced
2 green bell peppers, diced
2 chipotle peppers in adobo sauce, minced
1 ½ t. paprika
4 t. cumin
2 t. chili powder
1 ½ t. cinnamon, ground
2 cloves garlic
5 stalks celery, diced
2 tbsp. extra virgin olive oil
Salt and pepper to taste

Follow these simple steps:

1. Prepare the tofu by taking it out of the package and blotting
with a paper towel until most of the moisture is gone.
2. Bring a skillet to medium heat; crumble the tofu and cook
until browned.
3. In a big saucepan, heat the olive oil under medium heat, add
celery, and cook for 4 minutes.
4. Add the celery, paprika, cumin, chili powder, cinnamon, and
garlic and sauté for 2 minutes.
5. Next, add the mushrooms, zucchini, and bell peppers and
cook for approximately 5 minutes.
6. In the big saucepan add cocoa powder, walnuts, tofu, coconut
milk, water, tomatoes, tomato paste, and chipotle and simmer
for 20-25 minutes or until thick.
7. Dust with some salt and pepper according to preference.
Creamy Avocado Soup
Total Prep & Cooking Time: 46 min.
Yields: 3 Servings
Nutrition Facts: Calories: 226.3 | Carbohydrates: 5.8 g | Proteins: 3.3 g |
Fats: 20 g

Ingredients:

1/3 c. cilantro
1/8 t. black pepper
¼ t. salt
1 lime, juiced
1/3 c. coconut milk
½ c. vegetable stock
¼ c. cucumber
2 cloves garlic
2 avocados

Follow these simple steps:

1. In a blender, add avocado, cucumber, lime juice, cilantro,

coconut milk, vegetable stock, and garlic.
2. Blend until completely smooth. If you prefer a thinner soup,
add additional vegetable stock.
3. Transfer to a big serving bowl and refrigerate for 30 minutes.
4. Dust some salt and pepper to your taste and serve.
Red Onion Soup
Total Prep & Cooking Time: 20 min.
Yields: 2 Servings
Nutrition Facts: Calories: 521 | Carbohydrates: 15.1 g | Proteins: 11.9 g |
Fats: 48.4 g

Ingredients:

2 t. pesto
4 tbsp. walnuts
5 tbsp. olive oil
2 tbsp. lemon juice
2 ½ c. vegetable broth
2 cloves garlic, minced
2 red onions
1 t. oregano

Follow these simple steps:

1. Begin by cutting the onion into thin rings and set to the side.
2. In a big pot, add garlic and onions and sauté for 5 minutes.
3. Add in the vegetable broth, oregano, and lemon juice and
bring to a simmer for approximately 10 minutes, stirring
occasionally.
4. In a skillet, add some olive oil and walnuts; fry for 3 minutes
until toasted. Then add to the soup.
5. Finally, add the rest of the seasoning, including the pesto,
according to your preference. Serve piping hot.
Thai Pumpkin Soup
Total Prep & Cooking Time: 20 min.
Yields: 4 Servings
Nutrition Facts: Calories: 361 | Carbohydrates: 24.9 g | Proteins: 9.4 g |
Fats: 27 g

Ingredients:

1 red chili pepper sliced

13.5 oz. coconut milk
30 oz. pumpkin puree, can
4 c. vegetable broth
2 tbsp. red curry paste

Follow these simple steps:

1. Sit a big saucepan over medium heat; cook the curry paste for
about 60 seconds or until the kitchen smells like curry heaven.
2. Pour in the broth, including the pumpkin, stirring to integrate
the flavors.
3. Under the same heat setting, wait for the soup to bubble
slightly. That’s your cue to add the coconut milk. When
combined, cook for about 3 minutes.
4. Finally, add to individual bowls and garnish with sliced red
chili pepper. Enjoy hot.
Zucchini Basil Soup
Total Prep & Cooking Time: 20 min.
Yields: 4 Servings
Nutrition Facts: Calories: 200 | Carbohydrates: 18 g | Proteins: 3 g | Fats:
14.3 g

Ingredients:

1 c. basil leaves
¾ t. salt
2 c. water
4 cloves garlic
1 ½ pound sliced zucchini
½ t. apple cider vinegar
2 tbsp. olive oil
1 onion, diced

Follow these simple steps:

1. Place a medium-size saucepan over medium-high heat.

2. Sauté the onions and garlic for 2 minutes.
3. Add zucchini and water to the pan and bring to a simmer,
cover, and cook for 15 minutes, stirring occasionally.
4. Remove from the heat, and using a hand blender, carefully
add in the basil and blend until smooth.
5. Once smooth, add in vinegar and salt and pepper to taste.
6. Finally, add to individual bowls and enjoy.
Chapter 9: Smoothies
Chocolate Smoothie
Total Prep & Cooking Time: 5 min.
Yields: 2 Servings
Nutrition Facts: Calories: 147 | Carbohydrates: 8.2 g | Proteins: 4 g | Fats:
13.4 g

Ingredients:

¼ c. almond butter
¼ c. cocoa powder, unsweetened
½ c. coconut milk, canned
1 c. almond milk, unsweetened

Follow these simple steps:

1. Before making the smoothie, freeze the almond milk into

cubes using an ice cube tray. This would take a few hours, so
prepare it ahead.
2. Blend everything using your preferred machine until it reaches
your desired thickness.
3. Serve immediately and enjoy!
Chocolate Mint Smoothie
Total Prep & Cooking Time: 5 min.
Yields: 1 Serving
Nutrition Facts: Calories: 401 | Carbohydrates: 6.3 g | Proteins: 5 g | Fats:
40.3 g

Ingredients:

2 tbsp. sweetener of your choice

2 drops mint extract
1 tbsp. cocoa powder
½ avocado, medium
¼ c. coconut milk
1 c. almond milk, unsweetened

Follow these simple steps:

1. In a high-speed blender, add all the ingredients and blend until
smooth.
2. Add two to four ice cubes and blend.
3. Serve immediately and enjoy!
Cinnamon Roll Smoothie
Total Prep & Cooking Time: 2 min.
Yields: 1 Serving
Nutrition Facts: Calories: 507 | Carbohydrates: 17 g | Proteins: 33.3 g |
Fats: 34.9 g

Ingredients:

1 t. cinnamon
1 scoop vanilla protein powder
½ c. of the following:
almond milk, unsweetened
coconut milk
Sweetener of your choice

Follow these simple steps:

1. In a high-speed blender, add all the ingredients and blend.
2. Add two to four ice cubes and blend until smooth.
3. Serve immediately and enjoy!
Coconut Smoothie
Total Prep & Cooking Time: 2 min.
Yields: 2 Servings
Nutrition Facts: Calories: 584 | Carbohydrates: 22.5 g | Proteins: 8.3 g |
Fats: 55.5 g

Ingredients:

1 t. chia seeds
1/8 c. almonds, soaked
1 c. coconut milk
1 avocado

Follow these simple steps:

1. In a high-speed blender, add all the ingredients and blend until
smooth.
2. Add your desired number of ice cubes, depending on your
favored consistency, of course, and blend again.
3. Serve immediately and enjoy!
Maca Almond Smoothie
Total Prep & Cooking Time: 5 min.
Yields: 2 Servings
Nutrition Facts: Calories: 758 | Carbohydrates: 28.6 g | Proteins: 9.3 g |
Fats: 72.3 g

Ingredients:

½ t. vanilla extract
1 scoop maca powder
1 tbsp. almond butter
1 c. almond milk, unsweetened
2 avocados

Follow these simple steps:

1. In a high-speed blender, add all the ingredients and blend until
smooth.
2. Serve immediately and enjoy!
Blueberry Smoothie

Total Prep & Cooking Time: 5 min.

Yields: 1 Serving
Nutrition Facts: Calories: 401 | Carbohydrates: 6.3 g | Proteins: 5 g | Fats:
40.3 g

Ingredients:

¼ c. pumpkin seeds shelled unsalted

3 c. blueberries, frozen
2 avocados, peeled and halved
1 c. almond milk

Follow these simple steps:

1. In a high-speed blender, add all the ingredients and blend until
smooth.
2. Add two to four ice cubes and blend until smooth.
3. Serve immediately and enjoy!
Nutty Protein Shake
Total Prep & Cooking Time: 5 min.
Yields: 1 Serving
Nutrition Facts: Calories: 694 | Carbohydrates: 30.8 g | Proteins: 40.8 g |
Fats: 52 g

Ingredients:

¼ avocado
2 tbsp. powdered peanut butter
1 tbsp. of the following:
Cocoa powder
Peanut butter
1 scoop protein powder
½ c. almond milk

Follow these simple steps:

1. In a high-speed blender, add all the ingredients and blend until
smooth.
2. Add two to four ice cubes and blend again.
3. Serve immediately and enjoy!
Cinnamon Pear Smoothie
Total Prep & Cooking Time: 2 min.
Yields: 1 Serving
Nutrition Facts: Calories: 653 | Carbohydrates: 75.2 g | Proteins: 28.4 g |
Fats: 32.2 g

Ingredients:

1 t. cinnamon
1 scoop vanilla protein powder
½ c. of the following:
Almond milk, unsweetened
Coconut Milk
2 pears, cores removed
Sweetener of your choice

Follow these simple steps:

1. In a high-speed blender, add all the ingredients and blend.
2. Add two or more ice cubes and blend again.
3. Serve immediately and enjoy!
Vanilla Milkshake
Total Prep & Cooking Time: 5 min.
Yields: 4 Servings
Nutrition Facts: Calories: 125 | Carbohydrates: 6.8 g | Proteins: 1.2 g |
Fats: 11.5 g

Ingredients:

2 c. ice cubes
2 t. vanilla extract
6 tbsp. powdered erythritol
1 c. cream of dairy-free
½ c. coconut milk

Follow these simple steps:

1. In a high-speed blender, add all the ingredients and blend.
2. Add ice cubes and blend until smooth.
3. Serve immediately and enjoy!
Raspberry Protein Shake
Total Prep & Cooking Time: 5 min.
Yields: 1 Serving
Nutrition Facts: Calories: 756 | Carbohydrates: 80.1 g | Proteins: 27.6 g |
Fats: 40.7 g

Ingredients:

¼ avocado
1 c. raspberries, frozen
1 scoop protein powder
½ c. almond milk
Ice cubes

Follow these simple steps:

1. In a high-speed blender add all the ingredients and blend until
lumps of fruit disappear.
2. Add two to four ice cubes and blend to your desired
consistency.
3. Serve immediately and enjoy!
Raspberry Almond Smoothie
Total Prep & Cooking Time: 5 min.
Yields: 1 Serving
Nutrition Facts: Calories: 449 | Carbohydrates: 26 g | Proteins: 14 g |
Fats: 35 g
Ingredients:

10 Almonds, finely chopped

3 tbsp. almond butter
1 c. almond milk
1 c. Raspberries, frozen

Follow these simple steps:

1. In a high-speed blender, add all the ingredients and blend until
smooth.
2. Serve immediately and enjoy!
Chapter 10: Desserts
Keto Chocolate Brownies
Total Prep & Cooking Time: 30 min.
Yields: 16 Servings
Nutrition Facts: Calories: 131 | Carbohydrates: 12.3 g | Proteins: 1.8 g |
Fats: 8.8 g

Ingredients:

¼ t. of the following:
salt
baking soda
½ c. of the following:
sweetener of your choice
coconut flour
vegetable oil
water
¼ c. of the following:
cocoa powder
almond milk yogurt
1 tbsp. ground flax
1 t. vanilla extract

Follow these simple steps:

1. Bring the oven to 350 heat setting.

2. Mix the ground flax, vanilla, yogurt, oil, and water; set to the
side for 10 minutes.
3. Line an oven-safe 8x8 baking dish with parchment paper.
4. After 10 minutes have passed, add coconut flour, cocoa
powder, sweetener, baking soda, and salt.
5. Bake for 15 minutes; make sure that you placed it in the
center. When they come out, they will look underdone.
6. Place in the refrigerator and let them firm up overnight.
Chocolate Fat Bomb
Total Prep & Cooking Time: 5 min.
Yields: 14 Servings
Nutrition Facts: Calories: 84 | Carbohydrates: 2.6 g | Proteins: 2 g | Fats:
8.2 g

Ingredients:

1 tbsp. liquid sweetener of your choice.

¼ c. of the following:
coconut oil, melted
cocoa powder
½ c. almond butter

Follow these simple steps:

1. Mix the ingredients in a medium bowl until smooth. Pour into

the candy molds or ice cube trays.
2. Put in the freezer to set.
3. Store in freezer.
Vanilla Cheesecake
Total Prep & Cooking Time: 3 hr. 20 min.
Yields: 10 Servings
Nutrition Facts: Calories: 300 | Carbohydrates: 7.7 g | Proteins: 7.1 g |
Fats: 28.3 g

Ingredients:

1 tbsp. vanilla extract,

2 ½ tbsp. lemon juice
½ c. coconut oil
1/8 t. stevia powder
6 tbsp. coconut milk
1 ½ c. blanched almonds soaked

Crust:
2 tbsp. coconut oil
1 ½ c. almonds

Follow these simple steps:

For the Crust:

1. In a food processor, add the almonds and coconut oil and pulse
until crumbles start to form.
2. Line a 7-inch springform pan with parchment paper and firmly
press the crust into the bottom.
For the Sauce:
3. Bring a saucepan of water to a boil and soak the almonds for 2
hours. Drain and shake to dry.
4. Next, add the almonds to the food processor and blend until
completely smooth.
5. Add vanilla, lemon, coconut oil, stevia, and coconut milk and
blend until smooth.
6. Pour over the crust and freeze overnight or for a minimum of 3
hours.
7. Serve and enjoy.
Chocolate Mousse

Total Prep & Cooking Time: 5 min.

Yields: 2 Servings
Nutrition Facts: Calories: 420| Carbohydrates: 13.5 g | Proteins: 6.2 g |
Fats: 42.9 g

Ingredients:

6 drops liquid stevia extract

½ t. cinnamon
3 tbsp. cocoa powder, unsweetened
1 c. coconut milk

Follow these simple steps:

1. On the day before, place the coconut milk into the refrigerator
overnight.
2. Remove the coconut milk from the refrigerator; it should be
very thick.
3. Whisk in cocoa powder with an electric mixer.
4. Add stevia and cinnamon and whip until combined.
5. Place in individual bowls and serve and enjoy.
Avocado Chocolate Mousse
Total Prep & Cooking Time: 3 hr. 20 min.
Yields: 4 Servings
Nutrition Facts: Calories: 343 | Carbohydrates: 12 g | Proteins: 3.3 g |
Fats: 33.9 g

Ingredients:

2 pinches sea salt

4 tbsp. sweetener of your choice
1 c. almond milk, unsweetened
2 avocados, peeled and pitted

Follow these simple steps:

1. Blend everything using a machine of your choice, as long as
the consistency becomes smooth for a mousse. If too thick,
add some more coconut milk, ¼ teaspoon at a time.
2. Serve and enjoy.
Coconut Fat Bombs
Total Prep & Cooking Time: 1 hr. 5 min.
Yields: 4 Servings
Nutrition Facts: Calories: 89.1 | Carbohydrates: 0.87 g | Proteins: 0.33 g |
Fats: 9.7 g
Ingredients:

20 drops liquid stevia

1 c. coconut flakes, unsweetened
¾ c. coconut oil
1 can coconut milk

Follow these simple steps:

1. In a big microwave-safe mixing bowl, add coconut oil and

warm on low power for 20 seconds to melt.
2. Whisk in coconut milk and stevia into the oil.
3. Add coconut flakes; combine well.
4. Pour into candy molds or ice cube trays and freeze for 1 hour.
5. Serve and enjoy.
Coconut Cupcakes
Total Prep & Cooking Time: 1 hr. 5 min.
Yields: 18 Servings
Nutrition Facts: Calories: 202 | Carbohydrates: 15.6 g | Proteins: 3.3 g |
Fats: 15.8 g

Ingredients:

1 tbsp. vanilla
1 t. baking soda
1 c. erythritol
4 t. baking powder
1 ¼ c. coconut milk
¾ c. coconut flour
14 tbsp. arrowroot powder
2 c. almond meal
½ c. coconut oil

Whipped Cream:

1 t. vanilla
¼ c. erythritol
2 13.5 oz. cans full-fat coconut milk, refrigerated overnight

Follow these simple steps:

1. Prepare a muffin tin with muffin liners and bring the oven to 350
heat setting.
2. In a big mixing bowl, add all the ingredients and beat on medium-
high speed until it turns to a batter-like consistency. If too dry, add
¼ teaspoon of water at a time.
3. Fill the cupcake cups with the batter, three-quarters full.
4. Bake for 20 minutes or until the cupcakes are firm.
5. Place in the refrigerator to cool.
6. While cupcakes are cooling, make the whipped cream.
7. Remove the coconut milk from the fridge and pour the clear
coconut water from the milk.
8. In a big mixing bowl, add the vanilla and erythritol; beat until
fluffy.
9. Ice the cupcakes and serve.
10. Serve and enjoy.
Pumpkin Truffles
Total Prep & Cooking Time: 15 min.
Yields: 12 Servings
Nutrition Facts: Calories: 66 | Carbohydrates: 10 g | Proteins: 1 g | Fats: 2
g

Ingredients:

1 t. cinnamon
2 tbsp. coconut sugar
3 tbsp. coconut flour
½ c. almond flour
1 t. pumpkin pie spice
¼ t. salt
½ t. vanilla extract
¼ c. maple syrup
1 c. pumpkin puree

Follow these simple steps:

1. Bring a saucepan to medium heat and add pumpkin puree, syrup,
salt, and pumpkin pie spice, stirring constantly until thickened
about 5 minutes.
2. Once thick, add in vanilla and continue to stir for an additional
minute.
3. Remove from the heat and allow to cool.
4. Once cool, mix in the coconut and almond flour. Then put in the
refrigerator to chill for 10 minutes.
5. Remove from the fridge and mix again. If the dough is too sticky,
add in 1 tablespoon of almond flour until you can form a ball with
the dough.
6. Form 12 balls using your hands with the dough.
7. In a little bowl, combine coconut sugar and cinnamon.
8. Roll each ball into the cinnamon-sugar mixture.
9. Serve and enjoy.
Raspberry Truffles
Total Prep & Cooking Time: 15 min.
Yields: 36 Servings
Nutrition Facts: Calories: 39 | Carbohydrates: 3.8 g | Proteins: 0.6 g |
Fats: 2.6 g

Ingredients:

2 tbsp. cocoa powder, unsweetened

6 oz. of the following:
fresh raspberries, dry
chocolate, bittersweet, finely chopped
coconut milk, full-fat

Follow these simple steps:

1. Prepare a cookie sheet with parchment paper and set to the side.
2. Warm a saucepan over medium heat, and add coconut milk.
3. Remove from the heat and add the chocolate with a rubber spatula,
stirring to melt the chocolate
4. Once smooth, add the raspberries, 5-8 at a time. Stir to coat.
5. Using two forks, remove the raspberries from the chocolate sauce,
allowing the excess sauce to drop back into the pan. Repeat this
step until you have coated all raspberries.
6. Place the raspberries in the refrigerator for 1 hour or until firm.
7. In a shallow bowl with a lid, add the cocoa powder.
8. Once truffles are firm, place 5 to 8 truffles in the bowl and shake to
coat with cocoa powder.
9. Return to the refrigerator until ready to serve.
Strawberry Ice Cream

Total Prep & Cooking Time: 7 hr. 60 min.

Yields: 8 Servings
Nutrition Facts: Calories: 273 | Carbohydrates: 23.9 g | Proteins: 1.4 g |
Fats: 19.4 g

Ingredients:

½ t. salt
1 tbsp. strawberry extract
1 c. strawberry puree
¼ c. maple syrup
½ c. sweetener of your choice
14 oz. coconut milk
14 oz. coconut cream

You will need an ice cream maker for this recipe.

Follow these simple steps:

1. Place your ice cream bowl in the freezer one day before.
2. In a saucepan, pour in the coconut milk, sugar, syrup, and coconut
cream, gently stirring until it reaches a simmer. Then remove from
the heat.
3. Add in salt, strawberry extract, and strawberry puree then blend
with an immersion blender until smooth.
4. Transfer the mixture into a container with a lid and place in the
freezer to chill for 30 minutes.
5. Following the directions on your ice cream maker, churn the
mixture for about 20-40 minutes until a soft-serve consistency is
reached.
6. Transfer to a loaf pan and place in the freezer for approximately 6
hours.
7. Scoop and serve.
Pistachio Gelato
Total Prep & Cooking Time: 7 hr. 60 min.
Yields: 4 Servings
Nutrition Facts: Calories: 345 | Carbohydrates: 38.8 g | Proteins: 6.5 g |
Fats: 19.8 g

Ingredients:

½ t. almond extract
1 c. of the following:
Medjool dates
pistachios, unsalted, shells removed
1 big avocado
2 ½ c. cashew milk

Follow these simple steps:

1. In a blender, add almond extract, dates, pistachios, avocado,

and milk and blend until smooth.
2. Once smooth, pour into a loaf pan, topping with chopped
pistachios and freeze for 8 hours or overnight.
3. Remove from the freezer and allow to fall for 15 minutes
before serving.
4. Scoop and serve.
Chocolate Chip Ice Cream

Total Prep & Cooking Time: 7 hr. 60 min.

Yields: 8 Servings
Nutrition Facts: Calories: 429 | Carbohydrates: 48.2 g | Proteins: 3.3 g |
Fats: 26.2 g

Ingredients:

½ t. salt
1 c. chocolate chips
¼ c. maple syrup
½ c. sweetener of your choice
14 oz. of the following:
Coconut milk
Coconut cream
You will need an ice cream maker for this recipe.

Follow these simple steps:

1. Place your ice cream bowl in the freezer on the day before.
2. In a saucepan, add coconut milk, sugar, syrup, and coconut
cream, gently stirring until it reaches a simmer. Then remove
from heat.
3. Add in salt and blend with an immersion blender until smooth.
4. Transfer mixture into a container with a lid and place in the
freezer to chill for 15 minutes.
5. Remove from the freezer and fold in the chocolate chips.
Place back in the freezer for an additional 15 minutes
6. Following the directions on your ice cream maker, churn the
mixture for about 20-40 minutes until a soft-serve consistency
 is reached.
7. Transfer to a loaf pan and place in the freezer for
approximately 6 hours.
8. Scoop and serve.
Cinnamon Vanilla Bites
Total Prep & Cooking Time: 60 min.
Yields: 15 Servings
Nutrition Facts: Calories: 194 | Carbohydrates: 8.9 g | Proteins: 11.9 g |
Fats: 14.4 g

Ingredients:

2 tbsp. water
1 t. vanilla extract
1 tbsp. cinnamon
¼ c. of the following:
vanilla vegan protein powder
maple syrup
½ c. of the following:
almonds, unsalted
almond butter
¾ c hemp hearts

For coating:
1 t cinnamon + 1 tbsp. vanilla protein powder

Follow these simple steps:

1. In a food processor, add vanilla, cinnamon, protein powder,

syrup, almonds, almond butter, and hemp hearts and blend
until combined.
2. Add water, ½ tablespoon at a time, until the mixture begins to
stick together and form a ball.
3. Using your hands, form 1 ½ inch balls.
4. In a shallow bowl with a lid, combine 1 teaspoon cinnamon
and 2 tablespoons of protein powder.
5. Add a few balls at a time to the bowl and coat with the
powder mixture.
6. Store in refrigerator and serve cool.
Berry Bites
Total Prep & Cooking Time: 60 min.
Yields: 13 Servings
Nutrition Facts: Calories: 75 | Carbohydrates: 2.8 g | Proteins: 0.8 g |
Fats: 7.2 g

Ingredients:

Dash Himalayan pink salt

1/16 t. stevia
½ t. vanilla
½ c. blackberries
2/3 c. coconut butter

Follow these simple steps:

1. In a food processor, add coconut butter, blackberries, vanilla,

stevia, and salt; blend until well combined.
2. Using your hands, form them into 1 ½-inch balls, and place
them on parchment a paper on a flat dish.
3. Place the dish in the freezer for 15 minutes to set.
4. Store in refrigerator and serve cool.
Coconut Chocolate Balls

Total Prep & Cooking Time: 20 min.

Yields: 22 Servings
Nutrition Facts: Calories: 179 | Carbohydrates: 18.6 g | Proteins: 6 g |
Fats: 10.2 g

Ingredients:

¼ c. of the following:
coconut, unsweetened, finely shredded
coconut oil, melted
16 oz. Medjool dates
1 1/3 c. hemp hearts
¼ t. sea salt, ground
2 tbsp. ground flaxseed
½ c. cocoa, unsweetened
¾ c. almonds, sliced
Follow these simple steps:

1. In a food processor, finely chop the almonds for 30 seconds.

2. Next, add in the hemp hearts, sea salt, flaxseed, and cocoa and
blend for another 30 seconds.
3. Add in the coconut oil and dates; blend it for 2 minutes or
until well-blended. If the mixture is not sticking together, add
¼ t. of coconut oil until sticky.
4. Using your hands, form them into 1 ½-inch balls.
5. Place on a paper-lined dish and store into the freezer for 15
minutes to set.
6. In a shallow bowl, place finely shredded coconut. Roll each
ball into the coconut, pressing gently but firmly.
7. Store in the refrigerator and serve cool.
Espresso Cups
Total Prep & Cooking Time: 20 min.
Yields: 22 Servings
Nutrition Facts: Calories: 77 | Carbohydrates: 1 g | Proteins: 1 g | Fats: 8
g

Ingredients:

15 drops vanilla stevia

1 ½ tbsp. instant espresso powder
1 tbsp. coconut milk
2 tbsp. cocoa powder
1/3 c. of the following:
coconut oil
almond butter

Follow these simple steps:

1. In a saucepan over medium-low heat, melt the almond butter,

coconut oil, coconut powder, coconut milk, espresso powder,
and stevia. Stir frequently not to scorch.
2. Pour into the candy molds or ice cube trays and freeze for 30
minutes.
3. Store in the refrigerator and serve cool.
 Conclusion

I hope you found your copy of Keto-Vegan Cookbook for Beginners

helpful. I hope you found some sections informative and were provided
lots of great new tools to help you live your keto-vegan lifestyle. I say
“lifestyle” because the word diet is not really appropriate. If you want to
find success in healthy living, it has to be a lifestyle choice, not simply a
diet that will end at some given date in the future. Living on the keto-
vegan lifestyle offers so many different physical and health benefits,
along with the opportunity to expand your taste buds to different spices
and cuisines you may have never considered.

The next step is to prepare that shopping list and head to the market. Be
sure to pay attention to what might be seasonally prepared and when
those ingredients are the freshest. The fresher the ingredients are, the
better the dish. Always look for organic or naturally sourced produce to
make sure you are getting top-quality freshness.

Before you know it, you will be the envy of the neighborhood with your
delicious healthy meals and amazing desserts. Taking steps to better your
health is a hard choice to make. Congratulations, you have done the hard
part and have taken that first step to a better life. Using this book, you
will not only have a variety of dishes to satisfy your taste buds, but you
might also surprise your carnivore friends.
 Index for the Recipes

Chapter 4: Breakfast Choices

Strawberry Porridge
Gingerbread Porridge
Overnight Strawberry Cheesecake Porridge
Blueberry Quinoa Porridge
Blueberry Chia Pudding
Almond Flour Muffins
Bulletproof Tea
Bulletproof Coffee
Coconut Pancakes
Flaxseed Pancakes
Berry and Nut Cereal
Peanut Butter Fudgy Brownies
Vanilla Golden Turmeric Cereal
Fudge Oatmeal
Raspberry Almond Smoothie
Vanilla Overnight Oats
Cinnamon Overnight Oats
Pumpkin Spice Overnight Oats
Smoothie Bowl
Eggy Surprise Scramble
Bagels
Cinnamon Roll Muffins

Chapter 5: Lunch & Dinner Favorites

Mushroom Steak
Spicy Grilled Tofu Steak
Piquillo Salsa Verde Steak
Butternut Squash Steak
Cauliflower Steak Kicking Corn
Pistachio Watermelon Steak
BBQ Ribs
Spicy Veggie Steaks With veggies
Tofu Seitan
Stuffed Zucchini
Roasted Butternut Squash With Chimichurri
Eggplant Pizza
Green Avocado Carbonara
Curried Tofu
Sesame Tofu and Eggplant
Tempeh Coconut Curry
Tempeh Tikka Masala
Caprice Casserole
Cheesy Brussel Sprout Bake
Tofu Noodle Bowl
Cashew Siam Salad
Cucumber Edamame Salad
Caesar Vegan Salad
Mushroom Lettuce Wraps

Chapter 6: Side Dishes & Snacks

Mixed Seed Crackers

Crispy Squash Chips
Paprika Nuts
Basil Zoodles and Olives
Roasted Beetroot Noodles
Turnip Fries
Lime and Chili Carrots Noodles
Pesto Zucchini Noodles
Cabbage Slaw
Zucchini Chips
Peanut Tofu Wrap
Cinnamon Granola
Chocolate Granola
Radish Chips
Asparagus Fries

Chapter 7: Sauces & Dips

Keto-Vegan Ketchup
Avocado Hummus
Guacamole
Keto-Vegan Mayo
Peanut Sauce
Pistachio Dip
Smokey Tomato Jam
Tasty Ranch Dressing/Dip

Chapter 8: Soups

Goulash Soup
Celery Dill Soup
Broccoli Fennel Soup
Broccoli and Cauliflower Soup
Keto-Vegan Chili
Creamy Avocado Soup
Red Onion Soup
Thai Pumpkin Soup
Zucchini Basil Soup

Chapter 9: Smoothies

Chocolate Smoothie
Chocolate Mint Smoothie
Cinnamon Roll Smoothie
Coconut Smoothie
Maca Almond Smoothie
Blueberry Smoothie
Nutty Protein Shake
Cinnamon Pear Smoothie
Vanilla Milkshake
Raspberry Protein Shake
Raspberry Almond Smoothie

Chapter 10 Deserts

Keto Chocolate Brownies

Chocolate Fat Bomb
Vanilla Cheesecake
Chocolate Mousse
Avocado Chocolate Mousse
Coconut Fat Bombs
Coconut Cupcakes
Pumpkin Truffles
Raspberry Truffles
Strawberry Ice Cream
Pistachio Gelato
Chocolate Chip Ice Cream
Cinnamon Vanilla Bites
Berry Bites
Coconut Chocolate Balls
Espresso Cups
 Vegan Bodybuilding Cookbook
The Ultimate Guide to High-Protein & Plant-Based Diet for
Athletes, Including Healthy and Delicious Recipes to Fuel Your
Workouts and Grow your Muscles

[Thomas slow]
INTRODUCTION
First off, I would like to congratulate you on making the decision to eat
the Vegan way! You will be amazed by the benefits that eating whole
foods can bring you. Within weeks, you may notice that you have more
energy and feel greater than ever. On top of the added benefit of health,
you will also be helping the environment and the animals. As you will
soon be learning in the following chapters, fruits and vegetables do not
need to be bland! You will be provided with dozens of delicious recipes
for breakfast, lunch, and dinner.
Whether you are seasoned in the kitchen or a true beginner, High-
Protein Vegan Cookbook was created for any individual who wishes to
add vegan meals into their diet so that they can experience the incredible
health results. All recipes that you find within this book are plant-based
meals, which were created to celebrate the natural and rich flavors of
your fruits and vegetables. You will find that the foods provide the
nutritional value you need, which can help you fight disease and lose
weight.
If you are exploring veganism for the first time, I invite you to spend
some quality time within the first chapter of this book. Together, we will
go over the basics of the vegan diet so that you may have a clear
understanding of the rules that entail the diet and why getting a proper
amount of protein is so important. With this information, you will also be
learning what you can and cannot eat if you wish to become vegan.
Once you have a clear understanding of a Vegan diet, you will be
learning all about high-protein foods that you will be consuming. There
are many myths behind the vegan diet such as lack of nutrients and
vitamins now that you will no longer be consuming animal products. The
truth is, nature provides us with everything we need! When you feel
confident with the rules of the diet, then it is time to get to the fun action:
cooking!
I hope that by the end of this book, you will be inspired to create the
flavorful and protein-packed meals provided within this chapter. Each
recipe is quick, easy-to-follow, and packed with the vitamins and
nutrients that you need to maintain a healthy balance through breakfast,
lunch, and dinner. I have assured to include a wide variety of recipes to
appease even the skeptical carnivore in your life. Enjoy!
Chapter 1: The basics of high-protein /
plant based

What vegan is all about

The great news is that if you shift to a vegan diet, you can achieve all the
above goals. And let me assure you, you will enjoy delicious,
wholesome, and satiating meals as well.
No loss or reduction in energy levels – There is a misconception that
changing to a vegan diet reduces your energy levels. There are numerous
unworthy talks of vegans living only on water and a few greens and
hence their energy levels have taken a huge dip. And on the other side of
the spectrum, there are plenty of spurious rumors that say going vegan is
helping them do impossible things. These other-end-of-the-spectrum
talks make out vegans to be people who can walk on water! Let me
assure you that neither of the extremes is true or based on any scientific
studies.
Health benefits are huge when you choose to go vegan. Of course, the
initial learning curve is going to be steep and you would have to counter
multiple challenges. However, once you have overcome these tough
phases and complete the 30-day challenge, you are going feel to happier,
lighter, and fit. Moreover, there are multiple studies done by various
organizations including the British Dietetic Association that has proven
the excellent efficacies of getting fitter and healthier by following a
vegan diet.
Here is the list of a few magic foods that can restore energy
instantaneously:
Bananas – Already beautifully and naturally packaged by nature, this
wonderful tropical fruit is normally the first you must reach out for when
you feel tired or fatigued.
Walnuts – Another great pick-me-up tree nut, walnuts are rich in plant
proteins, omega fatty acids, and vitamins giving you the almost-instant
energy boost.
Green smoothies – Delicious smoothies made by tossing together
strawberries, bananas, and orange juices are great and extremely healthy
pick-me-ups to fight fatigue.
Coconut water – This is nature’s energy drink and is amazingly
refreshing and is filled with vitamins and potassium.
Kiwi – This low-fat delicious fruit is an instant energy enhancer
triggered by the simple sugars present in it.
Why I chose to mention vegan energy boosters in the beginning itself is
to help you overcome doubts regarding your ability to get on with your
daily schedule if you choose to go vegan. Today there are many
sportspeople who have shifted to this diet to keep fitter and sustain
energy levels. So, if highly active people in the field of sports can take
advantage of veganism, it should not be difficult for moderately active
people like us to take this 30-day challenge and come out with flying
colors.
A vegan diet is a stricter form of the vegetarian diet that mandates eating
only non-animal products. While vegetarians may afford themselves
some wiggle room to eat something non-vegetarian once in a while,
vegans typically don’t use any products that contain any ingredients
originating from or tested on animals.
A vegan will typically choose this diet because of health, ethical, or
environmental reasons. If the person had health problems because of a
diet rich in animal foodstuffs or opposes the unethical treatment of
animals in the food industry or considers human exploitation of the
environment over the top, then the vegan diet is the most appropriate
solution.

A vegan diet is most often accompanied by but doesn’t necessarily

include the idea of toning down on consumerism. In other words, a
vegan is an animal lover who rebels against the consumer culture and
strikes his own path through the world. In other words, vegan is a
hardcore vegetarian.
Pop quiz! Which (vegans or vegetarian) cannot have a fur coat? Answer
—vegans! Vegans tend to be a lot stricter about their choices. And now
you know. Both nutritionally speaking, often are low in saturated fat and
cholesterol while being high in minerals, vitamins, and fibers. Both of
the diets required careful meal planning or supplementation to duck the
potential deficiencies.
Types of Vegan Diet
So, the aspiring vegan chose to avoid animal-based products but that’s
the vast majority of food items on the market. Now what? Depending on
the person’s budget and life circumstances, one subtype of veganism
might be more suitable than the other. They will all typically forbid meat,
dairy, and eggs but some have a lax set of rules that makes them look
more like a vegetarian diet.
Raw food
Thermal processing of foods makes them suitable for human
consumption but also destroys valuable nutrients inside; at least that’s
what the raw food vegan diet claims.

By cooking plant foods at 48°C (118 °F) or lower and eating only raw
fruits, veggies, seeds, and nuts, raw food vegans avoid animal products
while staying healthy.
Whole food
Just like with the raw food diet, whole food goes for fruits, veggies,
seeds, and nuts but eases up restrictions on what packaged goods can be
eaten. For example, the raw food will exclusively ask for fresh produce
but whole food allows eating packaged goods with less than five
ingredients. Keep away from added sugar and mind the additives,
though.
80-10-10
Instead of allowing all nuts and seeds, 80-10-10 limits fat intake and
mandates soft greens plus raw fruits. This type of vegan diet is most
commonly called “fruitarian”. The name comes from the idea that 80%
of calories should be carbs, 10% protein, and 10% fats. The theory is that
humans aren’t omnivores but subsisted for millions of years on leafy
greens and fruit, which caused our digestion to adapt to those foods.
Raw till 4
A derivative of the 80-10-10 diet, “raw till 4” allows for a cooked meal
for supper. This diet is mostly a transitional solution for those who have
tried going onto a raw or 80-10-10 diet and repeatedly failed. There is
some merit to the idea of timing meals but the research is inconclusive
and suggests a combination of fasting and hefty meals.
The starch solution
Another high carb diet like 80-10-10, the starch solution focuses on
foods such as potatoes, legumes, corn, and rice rather than fruit. Also
known as The McDougall Program, this diet also allows for tofu, yeast,
poultry seasoning, egg replacer, and similar non-foods. The purpose of
the starch solution is to make the notion of dieting palatable through
highly appealing starches that taste sweet on the tongue
The thrive diet
Professional athlete Brendan Brazier formulated the thrive diet. His book
of the same name suggests foods such as apple cider vinegar, brown rice,
beans, fruits, rice, and other vegan goodies. Other than that, the diet is
most reminiscent of the raw diet and asks for minimally processed
(cooked) foods.
Junk food
When all else fails, it’s time for the junk vegan diet. The idea is to eat
mock foods devoid of animal products, such as fake meats, mock
cheeses and so on. Despite what it might seem like, there is still some
value to the junk food diet; it helps people addicted to actual junk food
get their fix while weaning them off of it.
Basics of a Healthy Vegan Diet
Before we even start here, I want to point out that this will never be a
complete guide to everything dieting and nutritional. There’s just too
much stuff out there to fit into a book like this. However, what we are
going to do here is give you the most critical factors that will actually
affect your health, starting with the most significant thing to focus on
and working our way to progressively less important, so pay particular
attention at the start.
I also want to point out that none of this is my opinion. I didn’t throw
open the laptop and get to typing my thoughts. This is a fact, solid,
proven fact through various studies and analyses. People much smarter
than me have looked at these studies and compiled the five factors that
affect the outcome more than the others, the ones that I will share… now.
Calorie balance. The biggest thing that you absolutely need to focus on
is this little fella, which is basically how many calories are coming into
your body through eating and drinking versus how much energy
(measured in calories) is leaving on a regular basis.
Food composition. Aka, what your foods are made of and where your
fats, carbs, and proteins come from.
Macronutrient amounts. A big word that just means how much fat,
carbs, and protein that you consume on a daily basis.
Nutrient timing. When you eat your meals and (obviously) how you
space them out during the day.
Supplements. Notice that this is down here, at number five, despite all
the buzz you get around them. These are still important, but here’s the
basic definition: all those powders, pills, extracts, etc., that you can take
to improve your diet.
And that’s it! Really. See how relatively simple that is? When you get
down to it, it isn’t as challenging to wrap your mind around as some of
the naysayers like to claim. This should be pretty obvious, but they all
affect each other. Changing any of them, or multiple of them can change
a lot of stuff. The no-brainer example is that if you eat less, you lose
weight. If you happen to be overweight, that means a lot of health
benefits.
Look, I want to point out something here. As much as we’d all like a
magical pill that could solve all our problems, it doesn’t exist. Veganism
and eating right might be the right answer and something that makes
your life better, but it’s baby steps. You don’t eat some legumes, and the
next day everything’s 100% better. If you choose to adopt a vegan diet, I
want you to be fully aware that, like with everything else in life, it will
take some time. Focus on the most significant things first, like calorie
balance, and once things start making sense and you’re comfortable,
move to the other ones.
Benefits of a Vegan Diet
Animal products carry with them a whole array of health risks, all of
which are avoided on a vegan diet, which boasts the following benefits:
lowered cancer risk
improved kidney function
lowered risk of Alzheimer’s disease
reduced arthritis symptoms
weight loss
Keep in mind that a lot of studies showing these benefits typically have a
small sample size. There isn’t enough interest in the scientific
community to fund large-scale studies of a vegan diet. However, weight
loss is the best confirmed and comes about as a result of avoiding
saturated fats and animal protein that is responsible for weight gain,
especially when combined.
Calories
I’m going to say something here that might make you gasp and turn
away in horror. Ready? Physics. Yes, physics. If you don’t like it, I’m
sorry, but it’s crucial for your understanding of calories, the enigmatic
little fellas themselves. But don’t worry, I’ll try and keep this
understandable and readable.
The First Law of Thermodynamics, for those of us who paid attention to
science class, states that your body weight is dependent only on the
difference between the number of calories than you consume versus the
number of calories that you burn (aka, your calorie balance). In other
words, your weight is determined by how much you eat versus how
many calories you expel doing stuff per day. You can eat a lot, if you do
a ton of stuff during the day, and not gain weight. The flip is also true.
But what is a calorie? A calorie is the amount of energy required to raise
the temperature of one liter of water by one degree Celsius. Gash.
Science words again. Here’s what you need to know: it’s a unit of energy.
When you eat, you consume the energy stored within your food. You
then have more energy to do things like a frolic in the meadow, workout,
or read a book on veganism. Now, in a perfect world, you’d use exactly
the amount of energy that you ate each day, but it doesn’t always work
that way. Most of the time, we eat more calories than we expel, so you
have a leftover bunch of calories hanging around after the day is done
with nothing to do. Some will go into the muscles and liver as glycogen,
but then, when that fills up… it gets stored as fat. The dreaded fat.
Here are the three states of calorie balances. You will only be able to be
in one of these states at a time.
Negative calorie balance. Basically, you are not giving yourself enough
calories, so you’re losing weight. You might have a very high activity
rate or something like that, but if you are expelling more calories than
you are gaining, this will make you drop some pounds. This might sound
great, but be careful: the necessary energy you absolutely need won’t just
appear: it’ll come from the breakdown of body tissue.
Neutral calorie balance. You did it. You nailed it right on the head. You
have eaten exactly the number of calories that you need each day, which
means you will not gain or lose weight. If you haven’t changed weight in
a few months, congratulations, you’re in neutral calorie balance!
Positive calorie balance. This is where most of us get into trouble:
we’re eating too many calories and not doing enough to get rid of them,
so we start stacking on the weight. The calories that we don’t end up
using are stored as fat or glycogen in the liver and muscles.
Calories can be confusing to a lot of people because if you aren’t eating
enough, you won’t gain muscles… but eat incorrectly, and you’ll be
gaining fat, not muscle. If you just aren’t eating enough, you will not be
able to put on any muscle even though you have very low body fat. It’s a
tightrope, but fortunately for everyone, it isn’t that hard of a tightrope to
walk down once you get the hang of it.
How Do I Track Calories Correctly?
Did you notice that I put the word “correctly” on there? Yeah, that’s
there for a reason. There are a billion ways to track calories, but none of
them will help you if you aren’t doing it right. If this seems confusing to
you, you aren’t alone. Many people find this hard to do, and most of the
apps and programs are incredibly unintuitive, complicated, or full of ads
that make it a nightmare. It can actually be pretty simple. Here, I’ll be
sharing with you a suite of strategies and tools that you can use and, just
as importantly, which foods actually need to be tracked and which you
can safely ignore.
Get out your checklist, because you’re going to need three, count ‘em,
three things for this. The first is the food. Duh. Second is a calorie
tracker app (try out Fitatu, which is free in the app store), and your basic
kitchen scale, which doesn’t have to be terribly expensive. Think less
than $40 range. Some people try and do this without a scale, but that’s
just not realistic for beginners. I’m sure that some scientists don’t need a
calculator, but for the vast majority of us, you might as well make it easy
instead of instantly making it difficult. Eyeballing, it takes skill and
practice, and getting off can screw up the whole plan.
Here’s how it works. First, throw your food (not literally) on the scale
and get the right amount in terms of grams, so you know how many
calories you’ll be getting from it. This is actually important, so you need
to make sure to do two things:
First, you’re going to make sure that your macro and calorie counter is
accurate. Second, you’re going to need to be smart about it and not bog
yourself down all the time. Streamline! Here’s the five-point system for
getting your scale to do these two things. Okay? Let’s do it!
First, you really don’t need to sweat the small stuff. Consider anything
under 50 calories to not be worth counting, in general. Some coffee
might fall into this category or some cream. Minor things. This isn’t
meant to be horrible, but it will be if you of every single thing down to
that level. The important thing is to keep it reasonable. Adding up a
bunch of these tiny items can make a big difference.
Second, just weigh the food once. For example, if you eat oatmeal
frequently, just measure what you need in a day for the oatmeal in a
bowl. The next day, you don’t have to carefully measure out everything
unless you want to, because you should be able to accurately eyeball
what you need for oatmeal. Sure, knock yourself out and weigh
everything every day, but I’m telling you—it isn’t going to make as
much difference as you might be worried.
Third, you need to know if your food is raw or cooked because it makes
a difference for calories. If you weigh rice before and after the water
goes into it, it’s going to be enormously different. Anything that might
affect the weight should be considered, like a banana peel throwing off
the scale.
Fourth, check the macro and calorie values in your tracker app. Just
because it’s in the app does not mean it is accurate. If you think a value
might be off, just check with something like Web M.D. to make sure.
Yes, it really does happen. You don’t want to mess up your diet because
your values are wrong.
Fifth, you only really need the food scale for one-off occasions. Meal
plans are the best way to do things since they are more reliable and
easier, and since they are recurring, you will find yourself not needing
your food scale all the time after a while. This means that you will
eventually need the food scale for stuff you are not too familiar with.
How to Calculate Your Daily Calorie Needs
Well, we’re past the definitions! It’s actually not that difficult, right? The
calorie balance is the thing that will make or break your diet, and you
can either be in positive, negative, or neutral calorie states. Which state
are you in right now? You might not know. The only way to truly know
which state that you are in is to know how many calories your body
spends every day. Since you can’t just ask your body this question,
you’re going to need to use formulas. And, like all formulas, some are
easier than others, and some are more accurate than others.
The easiest way is to calculate your TDEE, which is a fancy way of
describing your total daily energy expenditure (how many calories you
burn in a day). The way you calculate is by estimating the number of
calories you burn while resting, which is known as the basal Metabolic
Rate, aka BMR. Then, once you know that number, you throw on an
estimated number of calories that you burn through how often you
exercise.
Unless you happen to be a genius, you won’t know what your TDEE is
off-hand. Never to fear!
It’s going to ask you for various stats, like height, weight, age, and
activity. It’s not going to be 100% accurate, seeing as nobody is exactly
alike, but you just need an estimate, and it should be close. Do you think
the TDEE calculator is off? No worries. Here’s how to test it. Use the
estimated TDEE value and eat how many calories it recommends per
day. Weigh yourself twice a week, and if something changes, it’s off. If
you start gaining weight, decrease the TDEE by 100 calories. If you keep
gaining weight, do it again. The same goes for the opposite. Losing
weight? Add 100 calories a day. You want to find that perfect TDEE
where you are not gaining or losing weight.
Why athletes should go vegan

Getting your body in shape requires figuring out the kind of diet you can
hold indefinitely. This would most commonly be a diet that’s affordable,
light on your digestion, and in line with your personal beliefs and
lifestyle.
When you add the requirement of achieving athletic results on a vegan
diet, you’ve entered a whole new paradigm of eating that comes down to
having a scientifically based and competitive diet that lets you achieve
your inner potential to the fullest.
Veganism. You see it all over the place, and lots and lots of people like to
talk about it, which, of course, leads to a completely reliable source of
information… ha! Wouldn’t that be great? But, as humanity kicks in, you
start to realize that a lot of these sources are completely untrustworthy.
Now, as more and more people talk about it and more and more opinions
get thrown around, mixed in with some fallacies and judgments,
combined with some paranoia, and you get yourself a nice, tasty Stew of
Ignorance with just a dabble of truth at the bottom, but you can’t even
see it because of all the stuff floating around on top of it. Don’t drink the
Stew of Ignorance! Instead, look for real sources who are on the side of
the facts (that’s me). Through the new chapters, I’ll be taking various
things out of the Stew of Ignorance until we get to the root of the matter.
The first “ingredient” that mucks up the Stew of Ignorance is myths.
Myths, myths, myths. There’s about a bazillion of them associated with
veganism, but let’s knock off each one, one at a time, good and bad, and
give you a real picture of what veganism is actually about. Pour out that
Stew of Ignorance!
Myth Number 1: The biggest one is that veganism cannot actually
sustain you. You’ve probably heard this argument before, maybe even
toted with a “we aren’t rabbits, you know.” Funny? Yes. But also,
completely untrue. Now, there is some merit to this argument, and here it
is: if you don’t do it right, cutting out meat and dairy products can lead to
some deficiencies (like vitamin B, calcium deficiencies, etc.). Here’s the
thing it all boils down to: if you don’t plan, no diet will really work.
Before starting such a diet, make sure to be knowledgeable about the
potential drawbacks and plan for them, thus destroying Myth Number 1.
Myth Number 2: Veganism makes you healthier than normal diets! It’s
the exact opposite of Myth Number 1, and it’s also just… well, it’s just
not entirely correct. Yes, various studies have shown that people who are
vegans tend to have lower rates of heart disease and cancers and actually
just feel better in general. On face value, hooray! Veganism fixes
everything! The truth is a bit more complicated: most people who are
vegans also practice very healthy lifestyles and, once you remove the
figures about meat-eaters who skew the data with terrible health
(cigarette smokers, overeaters, etc.), there’s about the same low rate
between vegans and non-vegans. So, yes, if you are a healthy person and
you take care of yourself, you will be better off both in the short and long
term.
Myth Number 3: Veganism leads to protein deficiencies. Essential
amino acids, which, you guessed it, are essential, serve as the building
blocks that make up protein. The body can’t make them all, so you have
to eat them. Yes, many plant proteins have a pretty low number of
essential amino acids (which is protein, basically), which would be
terrible if you only ate these foods. However, this can be easily bypassed
through the use of other plant-based proteins, like rice and beans, nuts,
seeds, legumes, etc. In other words, make sure you’re not just having one
kind of thing and watch what you eat, and you should have no problems
with protein deficiencies. There are a lot of myths about not veganism
making people tired, weak, etc., but it all is this same thing: combine
foods to properly dodge this. We’ll be including some meal plans at the
end.

Myth Number 4: You can’t build muscle on a vegan diet. In reality, the
correct factual statement is that you absolutely can gain muscle on a
vegan diet, but you have to put more effort into it. Your average person
needs 0.4 to 0.5 grams of protein per pound of body weight for general
health, but if you’re trying to put on muscle, think closer to .8 to 1 gram
per pound per day. Can you get that from a vegan diet? Sure, but you are
going to have to eat a lot of legumes, nuts, seeds, and might even want to
throw in a vegan protein supplement for good measure.
Myth Number 5: You will always lose weight on a vegan diet. Not true,
because there’s a fundamental formula: unless you expend more calories
than you eat, you will not lose weight. The difference here is that with a
lot of diets, it’s very, very easy to rack up calories. In a vegan diet, many
foods are quite low in calories, so you have to eat an awful lot to make
up for the calorie density difference. That’s why most people when they
start vegan diets, end up losing weight: a bunch of legumes the size of a
slice of cheesecake is going to have an awful lot less calories (and, of
course, that’s a pretty big dramatization, but you get my point).
Plant based diet for health
One major weight loss benefit of a plant-based diet is satiety. Plant foods
have high water content:
Green vegetables contain 90 percent or more water
Potatoes & root vegetables contain 70 percent or even more water
Cooked grains can be 70% or more water
Fresh fruits are typically more than 80% water
Vegetables like Brussels sprouts, broccoli, cabbage, cauliflower, turnips,
and kale contain in them doles & flavones, which are well known to have
anti-cancer elements included in them. Vitamin C normally found in a lot
of vegetables and citrus fruits may actually lower the risks of stomach
and esophagus cancers. Selenium is generally found in whole grains & it
has similar antioxidant effects like vitamin C & beta-carotene. Even
Vitamin E has this effect as well. Don’t supplement selenium, in large
doses; get in touch with your doctor about this.
A vegan or plant-based diet is your key for your overall health. You will
enjoy benefits such as:
Better sleep
Stops afternoon fatigue
Improve strength
Prevent colds or the flu
Prevent aches and pains
Improve overall mood
Reduce excess body fat
Relieve joint pain
Gain muscle.
Your skin will clear up and any acne will vanish. Plant-based meals,
vegetables, and fruits are unbelievably hydrating. Your skin will glow
with vibrant health. The general benefit of eating a plant-based diet is:
lower in saturated fat & cholesterol, depending on your food choices.
In the subsequent of this book, I will help you with some of the
breakfast, lunch, dinner, snacks & soups ideas that you can try at your
home.
Plant based diet to energize your body
Fruits and Vegetables
While all of the fruits and vegetables you will be eating on this diet
contain protein, there are some that contain more protein than others.
These fruits have two to four grams of protein per cup. If you are looking
to add some extra protein into your diet, these are all excellent choices.
Seeds, Nuts, and Nut Butters
As noted earlier, nuts and seeds are high in healthy fats and calories.
They are also an excellent source of protein if you need to supplement
extra food into your diet. One ounce of any nut or seed will typically
contain anywhere from five to seven grams of protein! On top of this
benefit, they are also great for B vitamins, vitamin E, phosphorus,
selenium, magnesium, calcium, and iron depending on the variety you
are consuming. When you are choosing your seeds and nuts, you will
want to try to buy raw and unbalanced versions when possible. Also,
keep a look out for natural nut butter that contains no added salt, sugar,
and oil. Seeds and nuts are typically an easy way to consume the
vitamins, minerals, and proteins you need while following a Vegan diet.
Chia Seeds
At six grams of protein and thirteen grams of fiber per thirty-five grams,
chia seeds are an excellent source of protein! Chia seeds are derived
from a plant that is native to Guatemala and Mexico known as the Salvia
Hispanica plant. These tiny seeds also contain antioxidants, omega-3
fatty acids, magnesium, selenium, calcium, and iron! The best part is that
these seeds are very versatile. While they have a bland taste alone, they
absorb water fairly easy and turn into a gel-like substance. You will find
later in this book; chia seeds are used in a variety of recipes from chia
puddings to baked goods and even in your smoothies!
Wild Rice
Wild rice is an important source of protein as it contains almost twice as
much protein compared to other long-grain rice such as basmati and
brown rice. Bran contains vitamins, minerals, and fiber you will need
while following the vegan diet. The only concern you may have about
wild rice is arsenic. It has been found that arsenic accumulates in rice
crops when it is grown in polluted areas. To avoid excessive arsenic
consumption, you will want to wash wild rice and boil it before enjoying
your meal.
Oatmeal and Oats
Welcome to your new favorite breakfast! Oats are a wonderful and
delicious way to help get some extra protein into your diet. Half a cup of
dry oats will provide you with about six grams of protein and four grams
of fiber! While oats are not considered a complete protein, they have a
high-quality protein, and they can be used in a number of different
recipes. One of the more popular ways to include oats into your diet is to
grind the oats into the flour so that you can use them for baking. Oats
also include folate, phosphorus, zinc, and magnesium for added health
benefits!
Soy Milk
As a vegan, you will be saying goodbye to any dairy products. Luckily,
soy milk is an excellent alternative. Soy milk is made from soybeans and
is often fortified with the minerals and vitamins your body needs to
thrive. On top of this, soy milk also contains seven grams of proteins per
cup, vitamin B12, vitamin D, and calcium! This product can be used in a
number of different baking and cooking recipes, as you will be finding
out later in this book. It should be noted that B12 is not naturally
occurring in soybeans, so you should try to buy a fortified variety of soy
milk. With that in mind, you will also want to opt for unsweetened soy
milk. This way, you will be able to keep your added sugar levels low.
Sprouted Grains and Ezekiel Bread
While you will be able to eat bread as per usual, Ezekiel bread is an
excellent alternative if you are looking to add more protein into your
diet. This bread is made from legumes and sprouted whole grains such as
soybeans, spelt, barley, millet, and wheat. In two slices of this bread, you
will be provided with eight grams of protein. Sprouting grains typically
increase the bread’s beta-carotene content, vitamin E, vitamin C, folate,
and soluble fiber. By consuming a healthier bread, it can help enhance
digestion if you happen to be sensitive to gluten.
Quinoa and Amaranth
Both quinoa and amaranth will provide you with eight to nine grams of
protein per cooked cup. These foods contain complete sources of protein
which is fairly rare among grains. Oftentimes, quinoa and amaranth are
referred to as gluten-free grains due to the fact that they do not grow
from the grass like some other cereal grains. On top of these benefits,
quinoa and amaranth are also excellent for added magnesium,
phosphorus, manganese, iron, fiber, and complex carbs. These two foods
can be prepared and consumed much as you would with any traditional
grain, making them easy to add protein to your diet when needed.
Spirulina
Spirulina is a blue-green alga that is known as a nutritional powerhouse.
With just two tablespoons of this food, you will be provided with
potassium, manganese, riboflavin, magnesium, and eight grams of
complete protein. Two tablespoons provide you with twenty-two percent
of your dairy required thiamin and iron, as well and forty-two percent of
your daily copper! It is also thought that spirulina has added benefits that
can help improve blood sugar levels, cholesterol levels, reduce blood
pressure, and can help build a stronger immune system.
Green Peas
You know the vegetable you probably pushed around your plate as a kid?
It contains nine grams of protein per cup! A cup of peas alone has more
protein than a cup of milk provides! On top of this much protein, peas
also provide you with more than twenty-five percent of your daily
manganese, folate, thiamine, vitamin A, vitamin C, vitamin K, and fiber.
While green peas make an excellent side dish, they can be used in a
number of different recipes. Whether you are making pea soup or stuffed
ravioli, there is always room for more peas!
Hempseed
While hemp seed does derive from Cannabis sativa, a member of the
marijuana plant family, hempseed only contains trace amounts of THC.
This means that you cannot get high from consuming hemp seeds.
However, these seeds do contain ten grams of protein per ounce! That is
about fifty percent more protein compared to flaxseeds and chia seeds.
On top of this excellent amount of protein, you will also be consuming a
good amount of selenium, zinc, calcium, iron, magnesium, omega-3 and
omega-6 fatty acids. It also believed that the fats in hemp seeds could
help reduce inflammation and may help with symptoms that are involved
with menopause and PMS. The best part is that hemp seeds are very easy
to include in your diet. You can sprinkle the seeds on just about anything
including home-made protein bars, salad dressings, and even in your
morning smoothie!
Teff and Spelt
Teff and Spelt are other foods that belong in the ancient grain category.
One of the differences between these two foods is that spelt contains
gluten and teff is gluten-free. Both of these contain ten to eleven grams
of protein per cup that is cooked. If you are looking for a wheat and rice
alternative, teff and spelt are an excellent option. They can be used in
recipes for polenta, risotto, and even some baked goods.
Nutritional Yeast
You may have seen nutritional yeast in the store as yellow flakes or
powder. Nutritional yeast comes from Saccharomyces cerevisiae yeast
and has a cheesy flavor. This is a very popular ingredient if you are
looking to creates meals such as scrambled tofu, mashed potatoes, or
cheesy popcorn! In one ounce, you will be provided with seven grams of
fiber and fourteen grams of protein! On top of the excellent protein
source, nutritional yeast also contains B12, manganese, copper,
magnesium, and zinc. If you are missing cheese in your life, you will
want to get some nutritional yeast in your house.
Chickpeas and Beans
Chickpeas and beans such as pinto, black, and kidney beans all contain a
lot of protein. In general, your bean varieties will contain about fifteen
grams of protein for each cup you cook. They are also rich in
manganese, potassium, phosphorus, folate, iron, fiber and complex carbs
you need in your daily diet. With this being said, it is thought that a diet
that is rich in beans can help reduce belly fat, lower blood pressure,
decrease cholesterol, and may help control blood sugar levels. Luckily,
there are a number of ways to add protein-packed legumes into your diet.
From a side dish to homemade chili, you will find there are a number of
different ways to enjoy beans!
Lentils
Lentils are another excellent source of protein! In one cup, you will
receive eighteen grams of protein! The best part is that lentils can be
used in a number of dishes from soups to salads! Lentils have slow-
digested carbs and offer fifty percent of your daily fiber intake. The fiber
found in lentils is excellent for a healthy gut and a healthy colon. All in
all, lentils are another nutritional powerhouse. They offer the protein you
need as well as iron, manganese, and folate!
Edamame, Tempeh, and Tofu
These foods all originate from soybeans. In general, soybeans are looked
at as a whole source of protein. With that being said, this means that
edamame, tempeh, and tofu all provide you with the essential amino
acids that your body needs. Edamame has a sweet but slightly grassy
taste. In general, you will want to boil or steam them before you
consume them. Edamame is excellent for any soups or salads you may
be making. Tofu, on the other hand, is excellent because it doesn’t have
much flavor! Due to the flavorless nature, it will easily absorb any
ingredient it is prepared with. Tempeh typically has a nutty flavor. Both
tempeh and tofu are excellent when you are making chili, soup, and even
burgers! As you will find within the recipe chapters of this book, you
will be cooking with tofu and tempeh often.
Seitan
Last but not least, you have seitan. Seitan is a very popular source of
protein for both vegans and vegetarians. This particular food is made
from gluten, making it resemble the texture of meat when it is being
cooked. Seitan generally contains about twenty-five grams of protein per
one hundred grams. With that being said, seitan is the richest plant
protein you will be able to find. This food is also an excellent source of
selenium, phosphorus, calcium, and iron. Seitan is very versatile as it can
be grilled, sautéed, and pan-fried. If you have celiac disease or gluten
sensitivity, you will want to avoid seitan due to the wheat gluten.
Food choices
To put it in layman’s terms, Veganism is about adopting a lifestyle that
excludes any form of animal cruelty or exploitation. This includes any
purpose, whether it be for clothing or for food. For these reasons, the
Vegan diet gets rid of any animal products such as dairy, eggs, and meat.
With that being said, there are several different types of vegan diets.
These include:
Junk-Food Vegan Diet
A Junk-Food Vegan diet consists of mock meats, vegan desserts, fries,
cheese, and heavily processed vegan foods. As you will learn later in this
book, our diet avoids these foods. While technically, they are “vegan,”
this doesn’t mean that they are good for you.
The Thrive Diet
This version of the Vegan diet is based around raw foods. The
individuals who choose to follow this diet eat only whole foods that are
either raw or, at the very least, cooked at very low temperatures.
Raw-till-4
The Raw-till-4 diet is just as it sounds. This diet is low-fat, where raw
foods are consumed until about four at night. After four, individuals can
have a fully-cooked plant-based meal for their dinner.
The Starch Solution
This version is very close to the 80/10/10 diet, which you will be
learning about next. The starch solution diet follows a diet that is low-fat
and high-carb. This type of vegan will focus on foods such as corn, rice,
and potatoes instead of fruits.
80/10/10
This diet is another version of the Raw-Food Vegan diet. Vegans who
undergo this try to limit their fat intake from foods such as avocados and
nuts. It is most commonly known as the fruitarian diet or the raw-food
vegan diet because individuals focus on soft greens and raw fruits while
following this diet.
Whole-Food Vegan Diet
This is where we come in. The Whole-Food Vegan diet is based around a
wide variety of whole foods such as seeds, nuts, legumes, whole grains,
vegetables, and fruits. You will find that many of the delicious recipes in
this book include foods from the list above. While you may think that
you will be limited when you become vegan, you will need to open your
mind to all of the incredible possibilities!
Vegan protein sources
Without getting all technical on you, it’s crucial to eat the right food.
How many calories you eat is first and foremost, but this is a close
second. There are four factors of food sources that you’re going to need
to consider, which are protein sources, carbohydrate sources, fat sources,
and micronutrients. I’ll be going over each. Now, I want to point out that
your diet must work for you. If you absolutely despise a certain kind of
food, don’t have it in your diet. Find another alternative, or your diet will
probably not last all that long. However, if I had to give you four bullet
points to live by as a vegan, it’s this.
Get most of your protein from foods high in essential amino acids
Get most of your carbs from whole grains, fruits, and veggies
Get most of your fats from sources of unsaturated fat
Eat foods mostly high in vitamins and minerals
Without further ado, let’s get into the science of it all!
Proteins
Proteins are crucial. I literally could not go over all the scientific reasons
you need protein, but I’ll say it this way: if you don’t have the right
protein, you basically fall apart. Things go real bad, real fast. That’s why
it’s so important to nail it.
For the workout enthusiasts, you’ll need to know this: protein is
responsible for building new muscles, and it’s what prevents your current
muscles from going away. Most (90%) of the protein you eat gets turned
into amino acids, which becomes part of the amino acid pool that your
body will use to build or repair muscle or other tissues. Carbs and fat can
be stored for later use, but amino acids cannot, so you need to have
protein every day. Remember the bit about essential amino acids from
earlier? Like I said there, you’re going to need to get them from
somewhere because your body can’t make them.
How to find quality vegan protein sources
The title gives it away, but you need quality vegan protein sources. There
are several ways that you can measure the quality of a vegan protein
source, including the concept of bioavailability, which is a complicated
word that literally just means how much of the protein you consume
actually ends up getting absorbed into your bloodstream. You could also
judge protein quality based on how much of the protein is composed of
those essential amino acids (and how much is non-essential amino acids,
which your body can make and doesn’t need to get from food).
Tragically for veganism, animal protein sources are usually regarded as
better because they are better digested and have a higher percentage of
essential amino acids than plant-based proteins. Fortunately for
veganism, this is not generally a problem. There are a few exceptions,
including a fruit-only diet, which probably is a poor decision, and people
trying to build up muscle.

If you’re a run of the mill vegan that does not fall into those
subcategories, you should be fine from pumpkin seeds, chia seeds, oats,
lentils, kidney beans, black beans, mung beans, and peanuts. A lot of
beans. There are others, of course, but these are some great ones to
consider.
If you are a person trying to build muscle, fret not! I’ll explain that in
more detail later.
Carbohydrates
Carbs are the last of the three main macronutrients. There’s quite a bit of
argument over carbs, but first, let’s figure out what they actually are.
They’re found in foods including vegetables, whole grains, pastries,
candy, potatoes, and fruits. They’re often considered the body’s preferred
energy source. It’s extremely important for all parts of your life and, like
protein, has a variety of reasons as to why. One vital thing is that carbs
supply the nervous system with its fuel, for lack of a better term. That
means more fatigue resistance, more workout motivation, and better
muscle recruitment. A lot of the fatigue-related to long-duration training
is linked to this, so you have to give your nervous system enough of a
source of blood glucose to keep things up and running smoothly.

Carbs refuel glycogen stores. Glycogen is a provider of energy for

high-intensity workouts, but it also stores in the muscle and plays a hand
in muscle growth. If you want to get more muscle, you need to give
yourself enough carbs.

Carbs secrete insulin. Eat more carbs, secrete more insulin. That’s
great, seeing as insulin has a profound effect on muscle growth. I could
give you a long and complicated explanation as to why, but I’ll keep it
short: insulin helps muscle tissue grow.

How to find quality vegan carbohydrate sources

Look for unprocessed whole foods, like legumes, whole grains, many
veggies, and fruit, oh wonderful fruit. They contain vitamins, minerals,
antioxidants, and fiber. Avoid foods made with refined grains, as they
have less of these nutrients, and duck anything with sugar thanks to
unnecessary calories. For high carb whole grain sources, look for whole-
grain pasta, whole-grain cereal, whole grain bread, and more—but avoid
the sugar. For high carb fruits, look for apples, oranges, pears, mangos,
and bananas. For high carb legumes, look for peas, beans, and lentils.
Some other good options that I haven’t gone over are sweet or long-
duration potatoes, normal and brown rice, canola or meal, and tortillas.
Dietary Fats
I’d be willing to bet that you hear more rumors about this one than any
other, largely because it has the word “fat” in it, which is often
associated with something unhealthy. Well, I’ll tell you right now that
you shouldn’t read into that too much because you need some dietary
fats. Without going into the science of it, they’re crucial. They fit in a lot
of important things, from helping you absorb vitamins to regulate
hormone production, make your hair and skin look good, and more. It’s
important, and not “bad like was previously believed.

Now, there is some credence to avoiding foods with a lot of saturated

fats. Think cheese, whole milk, ice cream, fatty meats, butter, that kind
of thing. There’s a debate about it and what it does with your risk of
heart problems, but as of now, from me to you, I’d just try and keep a
limit on foods high with saturated fats. Unsaturated fats? They can
actually lower your LDL cholesterol (something you want). Within this,
there are monounsaturated fats, which include canola oil and olive oil,
and then there are polyunsaturated fats, which include soy oil and
sunflower corn. Trans fatty acids (formed by infusing vegetable oil with
hydrogen) helps keep food fresh for a more extended time. Sound great?
Well, not exactly, as studies have shown that a pretty small amount of
them can increase your risks of various problems, like heart disease and
depression, and obviously, you don’t want that. What’s the solution?
Avoid (or limit) food with partially hydrogenated oils and hydrogenated
oils (margarine and hard butter, for example).

Basically, you’ve got three categories of fat: unsaturated, saturated,

and trans fats. I’ll be explaining each, briefly.
Unsaturated fats can actually be broken down into monounsaturated
fats and polyunsaturated fats—which are healthy fats and should be
included in your diet because they have excellent health benefits. You
need fat, okay? It all boils down to that. No matter what your neighbor
says, a healthy person needs to have some fun to function. Think 15 to
25 percent of all daily calories. Of this, you should get most of that from
your unsaturated fats. Turn to your old pals—avocados, olives, olive oil,
nuts and butter (but not highly processed kinds), flaxseed oil, flax seeds,
and many other types of seeds. Good? Good.

Then, we have saturated fats. They’re easily found in animal products

like butter, cheese, dairy, fatty steaks, etc. They often play the villain in
media, but in reality, they’re not as bad as they’re supposed to be. Now,
you should absolutely limit your consumption of saturated fats, but
vegans don’t consume any of the things I just mentioned, so a vegan
already does that.

Trans fats. Like transformers, but less interesting. They’re the

Frankenstein of fats, as they’re made by adding hydrogen to liquid
vegetable oils, which makes them more solid and less… liquid. The
point is that this will increase the shelf life of many processed foods.
Now, the other ones are kind of grey, but trans fats are actually bad for
your health, so avoid these. Want to know where you find these most
often? Fast food, fried food, and more. Yeah. That’s why you should
avoid them.

How to buy vegan food on a budget

Go Vegan for Your Wallet!
Regardless of budget, Veganism can easily be tailored to fit into your life
style. It’s a falsa misconception eating a vegan diet is costly and only for
upper class who regularly shop at whole foods. Quite contrary to this,
vegan diets are easy to accommodate when living and eating on a
budget. Foods that are staples in a whole foods vegan diet are anything
but a strain on your pocket.
One specific example, starchy carbs, are both filling and very affordable,
even the more nutritious kinds like whole-wheat flour or brown rice.
Starch is a staple that goes well with almost any meal and is a norm in
many countries with a history of great health. And if you’re trying to
avoid processed foods or gluten, veggies like potatoes, sweet potatoes
and other starchy root vegetables are even more affordable. You can also
opt for seeds, beans, and legumes for your carb sources since they are
also packed with protein.
Living on a budget doesn’t limit how many amazing vegan meals you
can make. Later in this book, we have a chapter showcasing the various
healthy, affordable and delicious vegan meals you can make on a budget.
Eating healthy

If you haven’t already been tracking your “macros and micros” for your
regular vegan diet, it’s about time that you started. There is no better way
to make sure you’re getting the exact number of calories, and the exact
amount of nutrients, that your body needs without tracking your macros
and micros. “Macros” is an abbreviation that stands for
“macronutrients,” and they’re what the Keto diet is based on. The three
main macronutrients required for human life are carbohydrates, proteins,
and fats. That’s right! Tracking your macronutrients is just as easy as
tracking how many grams of protein, carbohydrates, and fats you’re
eating in each meal. It does get a bit more complicated than that, but it’s
nothing you won’t be able to handle. “Micros,” then, stands for
“micronutrients,” and these are quite different from what you might be
thinking. Micronutrients are actually the vitamins and minerals that your
body requires to function, and micros are often essential for macros to do
their jobs. Without the help of certain minerals, our macronutrients
wouldn’t be able to synthesize new proteins, add in our cellular
regeneration, and help move bad molecules like harmful cholesterol out
of our arteries. In order to make sure you’re getting your proper dosages
of micronutrients, you take supplements! One of the many helpful
connections between veganism and the Keto diet is that both tend to
require a healthy number of added vitamins and minerals. Check back to
Chapter 1 if you need a refresher. However, it’s worth noting that there
are many more suggested micronutrients that we’re supposed to get per
day beyond just the popular five or seven. In fact, there are a whopping
twenty-five micronutrients that our diets are supposed to provide us with
every day. Although some of the amounts are so small they’re measured
in micrograms—it’s worth taking a look at this list to know what else
you might want to supplement.
A multivitamin in combination with your regular vegan diet supplements
should supply you with the perfect amount of each of these smaller
micronutrients. You should, however, consult your physician before you
start taking iron supplements. Tracking your macronutrients is definitely
more involved, but there’s a special tool that we’re going to borrow from
the body-building community to make it easier.
How Weighing Your Portions Ensures Success
Nobody likes a scale, but isn’t it true that everything’s better when
there’s food involved? Back when the fitness community began to really
focus on how our diets were facilitating weight loss, many body-builders
and intense athletes started to use food scales as a way to be more precise
about the portion sizes. But not just portions of whole meals—weighing
your food with a food scale allows you to calculate the number of
macronutrients and the number of calories in each portion of the meals
you’re going to prepare each week. The first step to using your food
scale is to download an app called MyFitnessPal (the most popular
macronutrient tracking app out there, and a great community to get
involved with if you’re vegan!). If you don’t have a smartphone, feel free
to use an online calculator—you’ll be able to find more than a few. The
next step is to visit your local restaurant supply store to stock up on large
containers. Each week, when you prepare your meal on Sunday, you’ll
want to use your food scale to weight the entire cooked meal (all three or
four portions together). To do this, set your chosen container on your
scale and make the numbers read “00.00” – you’re going to be pouring
your entire meal into these containers to measure, so bigger is better.
Once you’ve measured the full meal, use your application to plug in each
of the ingredients you used in the meal and their amounts. This is just
another reason that it’s important to be organized with your grocery
shopping. The resulting numbers should give you the number of total
calories and nutrients, and if you divide by the number of portions you
intend for the meal to make, you’ll have an accurate nutritional label of
calories, vitamins, and nutrients.
Prepare to Meal Prep
Meal prep, short for meal preparation, is a technique known far and wide
in the fitness community as one of the best ways to ensure that you’re
eating a protein-packed, well-balanced meal with the proper portions to
maximize your weight loss (or gain) without taking up too much time.
During the week, most of us work forty hours or more—and if you’re
adding in the time that it takes to go to the gym, commute back and
forth, finish your weekly work, and manage whatever other
responsibilities you have—there isn’t much time left for home-cooking.
However, the meals you might purchase at a supermarket or restaurant
simply won’t fit in with a strict diet, especially one that combines two
strict methods of eating. Meal prep is a great technique for busy
individuals to use to make sure that they’re getting the proper amount of
fats, proteins, and carbohydrates for their diet and fitness. When you’re
eating a vegan Keto diet, you want to pay extra attention to the
breakdown of nutrients in your food (and how those nutrients measure
up in terms of carbohydrate content). Skip down to the section titled
“Meal Prep Tips for Vegans Eating Keto” to get a better handle on your
nutrient breakdown if you’re already familiar with how to meal prep. If
you aren’t, everything you need to know is right below.
How to Meal Prep
The idea behind meal prepping is incredibly simple, but the timing is a
little less self-explanatory. Meal prepping is a practice that takes place
normally on a Sunday before the work week begins when most people
have enough time to cook multiple large-batch meals in one day. Yes,
you’ll most likely end up cooking more meals on Sunday than you’ll get
to eat. It’s alright. You’ll thank yourself late in the week. Meal prepping
on Sundays normally starts with a trip to the grocery store to make sure
your produce is as fresh as possible. While some more advanced meal
prep specialists have adapted to using their freezer for fresh ingredients,
you’ll only want to rely on your freezer for full meals at the beginning of
your journey. Normally meal prep consists of all the dinner, lunches,
breakfasts, and snacks you can possibly prepare to give yourself time to
go to the gym and get enough sleep while you’re working. The easiest
way to tackle meal prep for the first time is to start by making four
lunches and four dinners in one Sunday. Although that might seem like a
fair amount, it’s really only two meals that you’ll be cooking in large
batches. Meal prep is known for creating quite the large mess in the
kitchen, so take the time to do a bit of pre-cleaning so that you won’t
regret it afterward. A pre-clean is a great time to make sure all your
largest pots, saucepans, and skillets and ready to cook with; one meal
might not always mean one pot. Many vegan Keto recipes rely on
sautéing, steaming, and grilling in order to give a smoky depth of flavor
to foods with a more neutral palette. While your gathering your cooking
utensils, remember that meal prepping is all about organization. Before
you go to the grocery store, make sure you have all your ingredients
written down and that you know what to look for when it comes to
labels. High carb content in both carbs and net carbs will impact your
ability to reach Ketosis. Once you’re ready to start cooking, make sure
you have plenty of healthy cooking oils on hand to lubricate your pans.
Coconut oil is recommended, but with its low smoke point, you’re
welcome to use olive oil if you need to cook hotter for longer. After
you’re finished, it’s crucial that you have equal sized Tupperware for
proper storage. Nothing ruins a good middle of the week meal like
opening your squash spaghetti to freezer burn. Most cooked meals take
three to five days to go bad, so while you don’t have to put your prepped
meals in the freezer, sometimes it’s a good back up if your fridge is low
on space. That’s about all there is to the process of preparing your meals,
but what about prepping meals specifically for a vegan Keto diet? Does
anything change?
Meal Prep Tips for Vegans Eating Keto
A vegan Keto diet isn’t the most restrictive diet out there, but it’s
certainly one of the more admirable challenges in the health and fitness
world. Sticking to a vegan Keto diet can be hard, but meal prepping the
best vegan Keto meals will make a world of difference when it comes to
upholding your commitment. Many of our lives are constantly busy, and
when you’re trying to maintain a Keto diet, it’s imperative that you eat at
the same time each day—especially if you’re on a fast. This might mean
eating at work or packing a meal to take with you for after the gym.
Either way, preparing your necessary meals each week will give you
more time to focus on your mental health and less time worrying about
pounds that will melt off naturally. You’ll also be able to portion out your
carbs, fats, and proteins according to your Keto guidelines, which will
help infinitely in organizing. As a vegan eating Keto, you’ll also want to
make sure that you’re paying special attention to things like generated
plastic waste—if you’re trying to save the planet by eating less meat, it
doesn’t make much sense to package your snacks each day in disposable
Ziploc baggies. Glass Tupperware are the cornerstones of vegan meal
prep containers, and the many different sizes and tight lids of Mason jars
are perfect for taking your snacks and salads on the go. But meal
preparation is more than just saving you time, money, and precious
calories. Portioning out your meals is a key part of both veganism and
the Keto diet because of your need to more urgently check certain
nutrition boxes. These nutrition boxes are called you macronutrients and
micronutrients, and if fats, carbs, and proteins thought they were the only
reason we portioned out or meals, they were very wrong. Tracking your
“macros and micros” is just like making sure you don’t eat too much
bread in one day—except for your body, it’s a lot more serious. These
essential chemicals can sometimes mean the difference between a
perfectly healthy body, and one that struggles to function.
Cooking utensils
1. Cooking in a pressure cooker
Drain the water from one cup of previously soaked beans, grains, or
lentils. Rinse the vegetables well and add them to a 6-to 8-quart cooker.
Add 2-4 cups of water. Close the lid and cook on high heat.
When the cooker reaches a high pressure, lower the heat, and cook for an
extra 7-10 minutes. Turn off the heat, let everything cool, and open the
lid.
2. Cooking in a slow cooker
Drain the water from one cup of previously soaked beans/quinoa/brown
rice, rinse well, and add to a smaller slow cooker.
Pour in 2-4 cups of water. Add other ingredients except for salt (for
stews, soups, and one pot meals). Cover the slow cooker with a lid and
cook on high heat for 3-4 hours, or 7-8 hours on low heat. Add in salt in
the last 10 minutes of cooking.
3. Cooking Grains and Lentils on a Stovetop
Respect the following quantities when cooking on a stove top. Water and
Yield are measured in cups, and time in minutes.
 Chapter 2: Supplements for diet

When you should take supplement

Walk into your nearest store and look at the supplements there, long,
long lines of different ones that all claim to be incredibly vital, and this
and that. It’s intimidating, and weird, and confusing to make sense of
what’s actually important and what’s just a marketing gimmick. I know.
I’ve been there. Here’s the thing: the supplement industry is enormous.
Like, billions of dollars enormous, so these companies will often do
anything to get you to buy their product, even if it means stretching the
truth or straight-up lying to you. Some are completely worthless. Here’s
what you should actually look for to avoid giving your hard-earned
money for a lie.
The planet has many poor countries. Some so poor that they feed their
children dirt before they go to school because it’s all their community
has. Some so poor that they are dying without proper water. In some of
these poor countries, they need all the meat they can get because they
may not be able to nourish their people with anything else. The same
situation is present in countries where grazing is efficient because they
don’t have any land that is suitable for growing or sustaining crops.
Another reason it might not be the best is that if we all stop eating meat,
the planet would be overpopulated with animals and then the emissions
would grow higher because their still producing manure but now, there’s
more of it and the wheat that could be feeding starving people is being
used to feed animals instead. This sounds heartless and like the animals
should be eaten for meat, which is not what I am saying at all. The
animals deserve to live as any other creature. We are merely presenting
facts.
Remember the countries that don’t have soil that can produce good
crops? As people will be eating less meat, that means they will need to
eat more plants. In those lands that have soil which won’t produce, the
sheep, cattle, and goats are actually helping make that inedible grass and
turning it into edible milk and meat for the people. In some countries,
that milk and meat is their only source of protein and fat to keep them
nourished. If you take it away, what do they have left if they don’t have
crops?
Also, the land mostly used for nuts, fruits, and vegetables is cultivated
cropland. Grazing cropland is usually unsuitable for attempting to grow
crops but is actually really good at feeding animals that we use for food
such as cattle. The last type of cropland that we have is called perennial
cropland. This is good for grain, hay, and other types of crops that are
alive year-round. What they do is harvest these crops multiple times
before dying. The reason the vegan diet sticks out here is that it’s the
only diet that doesn’t use all of the lands. It specifically doesn’t use
perennial cropland which would waste the chance to produce more food
for the people of the planet.
The livestock industry, though hated by some, also creates a livelihood
or jobs and means of support for over one billion of the world’s poor
families and employs over one point three billion people. Without the
livestock industry, those families would be out of a job.

Vitamin D. It’s great in, well, pretty much everything, but your primary
source of this is from sun exposure, so if you live in a place with not a
lot of sun exposure or if you just don’t go outside too often, this can lead
to deficiencies. Is this you? I recommend supplementing with a 1000-
2000 IU, which stands for international units of vitamin D per day.

Zinc. It helps the body’s immune system, but our bodies don’t have a
specialized storage system for it, so you should consume zinc every day.
Most people get enough zinc from their diet supplementing, but if you
have a weak immune system (you get sick a lot), or if you have acne or
other skin problems, consider supplementing it, especially in
combination with vitamin C. Stay under 40 mg/day. Too much zinc can
be toxic long-term.

Omega 3 Fatty Acids. They’re found in fish oil usually, but you can
find them in vegan alternatives like flaxseed oil. They help with healthy
bone grown, maintain strong ligaments, and help maintain healthy
cholesterol levels.

Want more information? Great! Here’s a free (yes, really free) Bonus
Book, which you can download at no additional charge, where it goes
into more detail for supplements for specific situations, like when you
want to boost your immune system further or want to avoid specific
deficiencies that are common among vegans.
Supplements for health
Branched Chaim Amino Acid BCAA is known to protect muscles from
the declining effects of a diet low in calories and can aid your muscle
mass gains. According to a study published 2010 in the Med Science
Sports, BCAA can reduce muscle pain aches after periods of vigorous
exercise. It’s advisable to take five to ten grams of BCAA during
breakfast, followed by five to ten grams during and post exercise, and
five to ten grams right before going to bed.
Creatine – Creatine is perhaps the most well-studied and most consistent
form of supplementation for a bodybuilder’s athletic performance. It is
especially important for vegans and plant-based dieters. It is also only
primarily found in meat, making it much more important for vegans and
plant-based eaters. Supplementation helps aid the body’s lean muscle
mass and, according to a study done by the International Study of Sports
Nutrition and Exercise Metabolism, scientists concluded that baseline
creatine stock is lower in vegan and vegetarian athletes than in meat-
eating athletes. They recommend supplementing creatine monohydrate to
increase your adaptation to resistance training which is done by easing
differences in lean muscle mass and augmenting muscle fiber mass and
prevention of weariness.
VeganHealth.org recommends the following treatment advice, “It’s not
advisable to take in twenty grams of creatine following an introductory
loading period, which is usually around a week or less. After that, around
five grams or less daily is recommended.” I would like to add that larger
built bodybuilders can upgrade that amount to ten to fifteen grams daily.
If you start getting an upset stomach, you should gradually scale it down
until it’s no longer a problem. Bodybuilding.com suggests “5 grams per
day for around 28 days to increase creatine deposits.”
Rhodiola Rosea - In a study done by the Journal of Nutrition and
Exercise Metabolism, scientists discovered that young healthy adults
who ate Rhodesia rose 1hr prior to exercising drastically improved their
endurance capabilities. Research also showed that the subjects reported
experiencing less fatigue after ingesting around 50 mg of Rhodiola
Rosea every day, although the usual recommended dose is among 200
mg/400 mg. However, coffee is also a good substitute for Rhodiola
Rosea, and many people are able to sleep better with it, not to mention
organic coffee is packed with healthy components and has an excellent
safety profile.
Flaxseed Powder - (Omega-3 Fats) – Many vegan bodybuilders do not
directly need to supplement omega-3's as they get them by consuming
plants, but not all bodies produce sufficient levels of omega 3's because
of genetic disparities. Bodybuilders require omega-3's to lessen oxidative
stress. In their journal, “Fueling the Vegan Athlete,” Dr. Deana M.
Ferreri and Dr. Joel Fuhrman recommend consuming a vegan algae-
based supplement. Ground flax has a great fiber content and is lighter on
the digestive tract. Omega 3's can also come from walnuts, soy products,
flaxseed, and DHA-fortified vegan food. DHA supplements are also an
option that can be discussed with your physician considering your diet
and risk of deficiency. You can always consume omega-3's as soon as
you wake up, after exercising, and before bed.
Curcumin - According to a study done by the Journal of Pain Research,
400mg of curcumin was equivalent to consuming 2,000g of Tylenol.
Curcumin has been shown to be effective for combating the kind of pain,
muscle strains and soreness you get after initiating a new workout
routine.
Since curcumin is ingested poorly by itself, you will need to consume a
supplement with soy lecithin or curcumin nanoparticle to enjoy the
maximum benefits of this nutrient. Even more important, it’s fat-
dissolved so you will be able to absorb it much easier if taken with a
high-fat meal.
Vitamin D - The majority of Americans get their Vitamin D from
sunshine, and the only important vitamin D sources in foods are eggs
(through chickens fed with Vitamin D), fatty fish (e.g. mackerel,
sardines, cod liver oil), and mushrooms (if exposed to UV rays). Plant-
based diets offer little to no Vitamin D unless it’s though fortified foods
or supplements.
Bodybuilders require Vitamin D to build and repair muscles and bones
and to tolerate high-intensity exercises. People who suffer from Vitamin
D deficiency commonly experience bone aches and muscle fragility. The
most accurate way to detect if you suffer from this deficiency is by
submitting to a hydroxy vitamin D blood test. The standard level for
healthy people is 30 ng/mL-74 ng/ml; any levels lower than this range
reveal a deficiency.
Supplements for energy

Being vegan does not mean you have to let go of your favorite
homemade recipes and comfort foods. Fortunately, thanks to the rising
popularity of veganism, many companies are creating vegan substitutes
of their most popular food products, that are constantly evolving and
improving in the modern age, which makes being vegan very
convenient!
Cheese
When buying vegan cheese, check the label no matter what the cheese is
labeled, as some contain casein which is an animal by-product. There are
a wide variety of vegan cheeses such as Swiss, sliced and parmesan
which you can use in the same way you would dairy cheese. If for
whatever reason the faux-cheese taste is not to your liking, you may
want to add some salt or herbs to spice up the taste.
Honey
While the ethical use of honey is debated in the vegan community, it
cannot be argued that the bee population is decreasing. The best way to
not contribute to this is obviously by not taking their food away, as bees
makes honey to feed themselves for survival primarily. Fortunately, there
are various replacements for honey such as maple syrup, agave nectar or
date paste. These stand alone for their compatible sweetness to honey as
well as their health benefits.
Milk
Perhaps the simplest food to substitute is milk. In fact, there are more
vegan variations of milk than there are regular milk, which include rice,
soy, almond and oat milk. As for butternut milk, add 1 tbsp of vinegar in
a measuring container and mix in soy or any non-dairy milk variety you
desire, or as the recipe specifies to make your own homemade variety.
Eggs
One of the best alternatives to scrambled eggs is tofu. You can choose to
make it on your own through a recipe or purchase a tofu scrambler,
which you add with the tofu while cooking. You might make this a staple
of your diet if you consume a diet high in protein.
Meat
Lastly, probably the most important staple of vegan foods are meat
substitutes. Pretty much any meat-based meal can easily be veganized.
Sure, it can be a bit inconvenient because you will be making a recipe
from scratch, but the health and ethical benefits are worth it. Check out
brands like Morningstar, Boca Burger and Toffuti for veganized versions
of all your favorite foods!
Supplements for muscle growth
Experts suggest that supplements are essential when combining
bodybuilding with a vegan (or even vegetarian) diet, in particular protein
powder. There are some fantastic plant-based powders on the market,
most noticeably Vega and Plant fusion, which cater directly to vegan
bodybuilders. You can use these to make your very own protein shakes,
which is great because it helps you know exactly what you are
consuming. You could also add a scoop of your protein powder to your
water, adding in extra protein into your diet without even thinking about
it!
2. What are some good meal plans and foods I should eat in order to
maximize muscle mass or strength gains?
You’ll need protein, which you can get from nuts, seeds, cereals,
legumes and textured vegetable proteins. You will also have to be sure
that you get plenty of carbohydrates, ‘good fats’, fruit and vegetables. A
sample daily meal plan could be:
Breakfast: Oatmeal, a green smoothie and water.
Snack: A banana, 2 apples, cucumber and water.
Lunch: Large leafy green salad, 2 artichokes, spinach, sprouts, protein
shake and water.
Snack: Celery sticks with almond butter and water.
Dinner: Burrito with quinoa, greens, beans, soy milk and water.
Snack: Soy meat sandwich on whole wheat bread, protein shake and
water.
Here we will go through a summary of the best plant based foods for
vegan bodybuilders and their specific macronutrient contents, using this
nutritional data you can create a healthy plant based bodybuilding diet
that fits your own specific goal, getting lean, mass building, or just
simple control of your diet.
Vegan protein powder choices
Pea powder is made of dried yellow field pieces of fiber as a legume. It
contains all the essential amino acids (except for methane). It’s an
excellent protein source for vegans and vegetarians. It’s basically the
vegan alternative to whey protein. You need protein for building muscle,
and while you can get it from various foods, it’s tricky and requires a
good amount of planning and calculation... Or you could use pea protein
powder with a balanced diet. It’s completely vegan, and it’s a high-
quality protein and is extremely comparable to whey protein, and studies
can prove it. Also, since it’s not made from milk, it’s an excellent choice
for those who are lactose intolerant.
Don’t use any kind of protein powder as your sole source of protein.
Maybe get a third of your diet, a half max, of your protein from protein
shakes.
Are there side effects? Nope. It’s very safe. If you have preexisting
kidney problems, talk to your doctor first, but studies have shown it’s
safe for everyone else.

How to Use Creatine?

Creatine stands out as one of the very few supplements that actually does
make you see more gains. Through the magic of science, it will make
you stronger, and it will cause more water retention in your muscles,
which you want because it makes them appear bigger and fuller. But,
who cares if it isn’t safe? Luckily for us, study after study shows that it’s
completely safe.

But what kind? There are tons of forms, but luckily, the research is
pretty obvious: creatine monohydrate is the most effective form. You’ll
see more expensive kinds, like creatine ethyl and Ke Alkalyn (aka,
buffered creatine), but they don’t have any extra benefits, and they can
be more than twice the price. No, here’s what you have to do—
traditional creatine monohydrate supplement. Make sure you look for the
Creapure trademark because they will assure you that you’ll have one
hundred percent pure product.
When should I take it? It doesn’t matter very much, seeing as it doesn’t
have an instant effect. Some people like to say that you should take it
after your workout. These people like to cite studies that say there is
better absorption after a workout, but here’s the thing: in those studies,
the researchers actually declared that the difference was so tiny that it
wasn’t statistically relevant. You do you. You take it when you can.
How much? 3-5 grams per day (like a teaspoon). That’s enough to
saturate the muscle within 2 to 4 weeks. If you take excess, cool, but
you’ll just pee the excess out, and it won’t help.
With what liquid should I mix creatine? Great news—whatever kind
of drink you want. Traditionally, it was a juice or very sugary drink, but
research has proven this does nothing very beneficial.
Should I have a loading phase? Loading phases are when you take 20
grams per day for 5-7 days before going to the recommended amount of
3-5. Do this if you want, but it won’t be all that important. Initially, a
higher level will lead to a faster saturation of the muscle cells, but only
by a couple days, and the recommended dose will do the same thing
anyway.
Should I cycle creatine? Nope! If you decide to stop taking it at any
point, your body will be completely fine. You will have no side effects or
withdrawal symptoms, other than the decrease in strength.

Vegan Food for Energy

Theoretically, every food has calories, and calories give you energy, so it
would make sense that every food would provide you with energy, with
very high-calorie foods giving you the most energy. This is not quite
right, unfortunately, if you consider long-term effects. Fortunately for us,
there are plenty of foods that can help you get energy without
compromising you in the long term. Here’s what to look for!
Quality carbs. Even though they aren’t vital to your survival like some
other kinds of foods, they’re an excellent energy source, and they’re
fantastic for instant energy boosts. The more intense that your workouts
are, the more important carbs become. Fats provide up to 90 percent of
your energy during normal activities, but when you start getting into
moderate and high-intensity workouts, it shifts into overdrive and carbs
start providing energy. Focus on unprocessed or minimally processed
carbs like pasta, whole-grain bread, brown rice, and sweet potatoes.
Bonus points for being very nutritious and being high in fiber!
Fruits. They are also carbs, but they get their own section because they
hit a lot faster. If you need instant energy, you’re not going to find a
better source.
Coffee and tea. Well, duh. Tea takes longer to break down than coffee,
so it’s better for the long term, drawn-out a release of caffeine. Use them
before a workout, and it’ll increase your performance, but be careful—
your body will get used to caffeine levels and you’ll have to start
drinking more and more over time.

Anything you’re deficient in. If you’re feeling low on energy, it

could be a nutrition deficiency. I’m going to leave you with this: blood
tests will tell you if you have a nutritional deficiency. If you live in cold
places, you’re more likely to be deficient in Vitamin D. Athletes are
particularly susceptible to Vitamin C, magnesium, and iron deficiencies
(which, fortunately, is an easy fix with a diet adjustment or with the right
supplement). Vegan or vegetarian? You might be lacking vitamin B12
and calcium. If this is you, I have good news: these are common
problems, and if you get rid of these deficiencies, you should expect a
massive energy boost, and your quality of life will increase exponentially
as such.
Here is the list of a few magic foods that can restore energy
instantaneously:
Bananas – Already beautifully and naturally packaged by nature, this
wonderful tropical fruit is normally the first you must reach out for when
you feel tired or fatigued.
Walnuts – Another great pick-me-up tree nut, walnuts are rich in plant
proteins, omega fatty acids, and vitamins giving you the almost-instant
energy boost.
Green smoothies – Delicious smoothies made by tossing together
strawberries, bananas, and orange juices are great and extremely healthy
pick-me-ups to fight fatigue.
Coconut water – This is nature’s energy drink and is amazingly
refreshing and is filled with vitamins and potassium.
Kiwi – This low-fat delicious fruit is an instant energy enhancer
triggered by the simple sugars present in it.
Why I chose to mention vegan energy boosters in the beginning itself is
to help you overcome doubts regarding your ability to get on with your
daily schedule if you choose to go vegan. Today there are many
sportspeople who have shifted to this diet to keep fitter and sustain
energy levels. So, if highly active people in the field of sports can take
advantage of veganism, it should not be difficult for moderately active
people like us to take this 30-day challenge and come out with flying
colors.
Other great reasons to take the one-month challenge to go vegan are:
Lose weight and yet remain energized – Many of us would love to find
a sensible way to lose excess weight and yet remain healthy and fit.
Average vegans are known to weigh 20 pounds lesser than average meat-
eaters. Despite this, vegan diets do not starve you and make you feel
enervated like the usual run-of-the-meal fad diets do.
Keep diseases and health disorders away – The Academy of Nutrition
and Dietetics have conducted multiple studies which show that taking the
vegan route helps you steer clear of common disorders such as diabetes,
hypertension or high blood pressure thereby preventing the onset of
many modern-day diseases such as heart attacks, kidney failure, and
others.
Vegan foods are yummy and delicious – If you thought going vegan
means you would have to give up your favorite ice creams, hamburgers,
and chicken sandwiches, then you are wrong. With demand for vegan
products soaring, many companies are coming up with amazingly
delicious vegan options that taste very much like the non-vegetarian
stuff. You will not miss any of the meats and animal products at all.
There are plenty of established brands that cater to veganism and deliver
really tasty dairy and meat substitutes.
Vegan diets are full of highly nutritious and healthy food items including
whole grains, beans and legumes, nuts, soy products, and fresh fruits and
vegetables. Here are some of the health benefits that these fiber-rich and
healthy food sources provide you with:
● Minimal saturated fats – Meats and dairy products contain
plenty of saturated fats thereby increasing the risk of cardiovascular
diseases. Vegan diets automatically reduce intake of saturated fats
enhancing your health condition

● Fiber – A vegan diet is high in fiber content that is very

conducive to healthy bowel movements.
● Magnesium – Dark, green leafy vegetables are a rich source
of magnesium, a key element that aids the body in the absorption of
calcium.

● Potassium – Similarly, potassium, an important mineral that

balances acidity and water in our body and helps in the removal of
toxins, is found plenty in plant-based foods.

● Proteins – Meat-eaters invariably end up with more proteins

than is needed by the body. Vegan diets, which include nuts, beans, and
legumes, have the right amount of proteins for us.
Vegan diets provide other critically essential nutrients such as Vitamins E
and C, phytochemicals, antioxidants, and foliate. These help in keeping
your immunity system healthy and robust, and also prevent age-related
diseases such as Alzheimer’s and Parkinson’s disease and keep your
overall body organs functioning well.
Vegan diets have the power to prevent the following diseases that are
very common in today’s high-stress unhealthy lifestyle:
● Cardiovascular diseases
● Reduced cholesterol due to the complete absence of meat and dairy
products in your diet
● Age-related macular degeneration

● Reduced risk of breast cancer

● Reduced risk of contracting ailments like diabetes, hypertension,
cataracts, colon and prostate cancer, arthritis, and osteoporosis
In addition to improved health and prevention of diseases, going vegan
makes you stronger, more energetic, and more attractive. Here is how:
Lowered Body Mass Index – Cutting meat and dairy out of your diet
naturally reduces Body Mass Index.
Weight loss – Weight loss is an unquestioned effect of a vegan diet.
Healthy skin – Consuming rich sources of Vitamins A and E from nuts
and fruits and vegetables enhance the texture and health of your skin.
Reduced allergy symptoms – Plant-based foods do not trigger as many
allergic reactions in humans as dairy and meat products do.

Less intake of mercury – A lot of shellfish and fish contain high levels
of mercury, which we take in when we eat these foods. Switching to
veganism does away with this toxin completely.
The above are only some of the great reasons that you must start off this
30-day vegan challenge. Instead of finding reasons not to do something
good, focus on the above reasons which tell you why you should do it
and dive straight in. Summon some extra willpower and after you
complete this challenge you can rest assured that the willpower would
come on its own when you see and feel the wondrous new VEGAN
YOU.
 Chapter 3: Breakfast recipes

Blueberry pancakes
Total time: 30 Minutes
Servings: 5
Ingredients:
Flax Meal (.25 C.)
Chickpea Flour (2 C.)
Spinach (3 C.)
Tomatoes (1 C.)
Bell Pepper (1 C.)
Red Onion (.25 C.)
Oil (As Needed)
Ground Cayenne Pepper (.10 t.)
 Pepper (.10 t.)
Onion Powder (.25 t.)
Garlic Powder (.25 t.)
Salt (.25 t.)
Water (.50 C.)
Avocado (.50)
Unsweetened Almond Milk (1.50 C.)
Ground Cayenne Pepper (1 t.)
Turmeric (.25 t.)
Onion Powder (.50 t.)
Garlic Powder (.50 t.)
Salt (1 t.)
Baking Powder (2.50 t.)
Nutritional Yeast (3 T.)
Directions:
1. If you are looking to add an extra serving of vegetables to
your day, this first step is completely optional. To begin, heat
a medium pan over medium heat and place a teaspoon of oil.
Once the pan is hot, toss in chopped onion, bell peppers, and
tomatoes. Be sure to stir to combine well and cook through
until the vegetables begin to soften. Finally, add in spinach
and cook until it is slightly wilted. Once the vegetables are
cooked, place them off to the side.
2. Now, take a large bowl and mix together the cayenne pepper,
turmeric, pepper, onion powder, garlic powder, salt, baking
powder, nutritional yeast, flax meal, and the chickpea flour.
Be sure to stir well to assure all of the ingredients are well
combined.
3. Once you have the mixture from above, you will slowly want
to pour in the milk. As you do this, stir to combine and add
more liquid if you would like thinner pancakes. If you cooked
the vegetables from above, add them into your batter.
4. With this set, carefully pour the batter onto a hot skillet and
cook the pancakes for two to four minutes on either side.
When the downside begins to brown, carefully flip the
pancake and cook through on the other side. Cooking the
other side of the pancake will typically only take about one to
two minutes.
5. Now that your pancakes are done, you can make an avocado
sauce to pour over the top. All you need to do is place cayenne
pepper, pepper, onion powder, garlic powder, water, and
avocado into a blender and churn until it is smooth.
6. Finally, top your pancakes and enjoy a delicious and healthy
breakfast!
Berry smoothie
Total time: 30 Minutes
Servings: 1
Ingredients
1 cup roughly chopped kale
¾ cup frozen blueberries
1 cup unsweetened soy or almond milk
Juice of 1 lemon
1 tablespoon maple syrup
Directions:
Combine all the ingredients in a blender and blend until smooth. Enjoy
immediately.
The amount of liquid depends on your blender and its speed, so you may
need to use more milk. If you want to cut caloric content, use half milk
and half water, or just water.
Chocolate smoothie
Total time: 8 Minutes
Servings: 4
Ingredients:
2 cups soy yogurt
2 ripe bananas, peeled, sliced
4 tablespoons cocoa powder
2 cups water
 4 scoops vegan plant-based chocolate protein powder
2 teaspoons vanilla
1/2 teaspoon salt
1 cup old fashioned oats or quick cooking oats
Directions:
1. Place all the ingredients in a blender and blend until smooth.
2. Pour into tall glasses.
3. Serve with crushed ice.

Quinoa bowl
Total time: 0 Minutes
Servings: 5
Ingredients
1/2 cup quinoa
1 tbsp. olive oil
2 tbsp. peanut butter
1 tbsp. fresh lime juice
1 tbsp. water
1 small broccoli crown
1 tsp. tamari (or soy sauce)
1/2 tsp. brown sugar (or coconut sugar)
1/2 tsp. freshly grated ginger
4 slices baked tofu
2 tbsp. chopped roasted peanuts
salt and pepper
1 small red bell pepper (seeded and diced)
Directions:
1. Cook the quinoa according to package directions in water or
vegetable broth.
2. While the quinoa is cooking, place a medium skillet over medium-
high heat and heat the olive oil.
3. Add the red pepper and cook until softened, about 3 minutes.
Transfer to a large bowl.
4. Now add the broccoli to the skillet with 2 tablespoons of water.
Cover the skillet and steam until the broccoli is tender, about 2
minutes. Place the broccoli to the bowl with the pepper.
5. In a small bowl, whisk the peanut butter, water, lime juice, tamari,
sugar and ginger.
6. When the quinoa is ready, transfer it to the bowl with the veggies,
mix everything with the peanut sauce. Season it with salt and
pepper to taste.

7. Divide the quinoa-vegetable meal into 2 bowls, then top each with
1 tablespoon of chopped peanuts and 2 slices of tofu.

Protein chocolate pancakes

Total time: 40 Minutes
Servings: 12
Ingredients:
Agave Nectar (.50 C.)
Vanilla Extract (1 T.)
Grapeseed Oil (.50 C.)
Baking Soda (.50 t.)
Sea Salt (.50 t.)
 Almond Flour (2.50 C.)
Vegan Chocolate Chips (.50 C.)
Directions:
1. To begin, you will want to preheat your oven to 350 degrees. As
the oven warms up, prepare a baking dish by lining it with
parchment paper. Once in place, you can set this to the side.
2. Next, you will take a large bowl and combine all of the dry
ingredients together. Once these are in place, carefully add the wet
ingredients one at a time. Be sure to stir everything together well
to assure it is mixed together completely and there are no dry
ingredients.
3. Once your dough has been formed, begin to create half inch balls
and spread them evenly on your baking sheet. When there is no
dough left, pop the baking sheet into the oven for seven to ten
minutes. By the end, your cookies should be golden brown. At this
point, you can remove the sheet from the oven, allow the cookies
to cool, and enjoy your little treat!

Avocado-chia shake
Total time: 20 Minutes
Servings: 4
Ingredients:
Corn (.50 C.)
Cherry Tomatoes (1 C.)
Olive Oil (.33 C.)
Black Pepper (.25 t.)
Salt (.25 t.)
 Lemon Juice (2 T.)
Garlic Cloves (2)
Basil Leaves (.50 C.)
Avocados (2)
Spaghetti (12 Oz.)
Directions:
1. To begin this easy recipe, you will first want to cook your pasta.
You will want to do this step according to the directions provided
on the pasta’s package. Once the pasta is cooked through, drain the
water and place the pasta to the side.

2. As the pasta is cooking, you can begin to make your avocado

sauce. To do this, you will be placing the lemon juice, garlic, basil,
and pitted avocados into a food processor. When everything is in
place, go ahead and season the ingredients with salt and pepper
according to your own taste. As you run the processor, carefully
add the olive oil until you achieve a creamy texture for your sauce.
3. Now, take a large bowl and place your pasta. Gently pour the sauce
over the top and stir everything together. As a final touch, add in
the corn and cherry tomatoes. Serve immediately and enjoy your
dinner!

Coconut porridge
Total time: 50 Minutes
Servings: 5
Ingredients:
Brown Rice, Cooked (4 C.)
Lime Juice (1 T.)
 Coconut Milk (.50 C.)
Water (4 C.)
Yellow Split Peas (1.50 C.)
Black Pepper (.25 t.)
Salt (.25 t.)
Coriander (.50 t.)
Cumin (.50 t.)
Turmeric (1 t.)
Minced Ginger (2 t.)
Small Carrots (2)
Yellow Onion (1)
Mustard Seeds (1 t.)
Coconut Oil (1 T.)
Directions:
1. To start this recipe, you will want to take a medium-sized pot and
place it over medium heat. As the pot begins to warm up, place the
coconut oil and mustard seeds. Allow these to cook until the seeds
begin to pop. At this point, you will want to add in your carrots
and onions. Allow the vegetables to cook for eight to ten minutes,
or until they become soft.
2. When the vegetables are cooked through, add in a couple of
tablespoons of water. Once in place, gently stir in the pepper, salt,
coriander, cumin, turmeric, and the ginger. When you begin to
smell the spices, add in the extra water and split peas so you can
bring everything to a boil. Once boiling, reduce your heat to a
simmer and cover the pot.
3. You will be cooking this mixture for thirty-five to forty minutes.
By the end of this time, the split peas should be nice and tender.
You will want to stir the split peas multiple times as they cook, to
assure they do not stick to the bottom of the pot. If the peas
become thick, you can add in more water as needed.
4. When the split peas are finally cooked through, carefully add in the
lime juice and the coconut milk. You should feel free to season
with extra salt, pepper, and turmeric to your liking. Finally, serve
your meal with rice and any toppings of your choice.
Chapter 4: Lunch recipes

Lasagna mushrooms
Total time: 45 Minutes
Servings: 8
Ingredients:
4 cups shiitake mushrooms, quartered
6 cups cremini mushrooms, quartered
2/3 cup oil-cured black olives, pitted
6 cloves garlic, minced
2 tablespoons fresh parsley, chopped
2 tablespoons fresh thyme chopped
 2 tablespoons capers, drained, rinsed
4 tablespoons extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon pepper powder
1/2 cup dry white wine
Directions:
1. Place a large skillet over medium-high heat. Add half the oil. When
the oil is heated, add garlic, thyme, salt, and pepper and sauté until
light brown. Stir frequently.
2. Add mushrooms and sauté until soft. Add wine and cook until dry.
3. Remove from heat and cool for a while.
4. Add mushroom mixture, olives, capers, parsley, and remaining oil
into a food processor. Pulse until well-combined rough mixture is
formed.
5. Serve at room temperature.
Tempeh wraps
Total time: 30 Minutes
Servings: 6
Ingredients:
Nutritional Yeast (1 T.)
Maple Syrup (1 T.)
Nutmeg (.25 t.)
Cayenne Pepper (.25 t.)
Dried Thyme (.50 t.)
Dried Sage (1 t.)
Garlic Powder (.50 t.)
Vegetable Oil (1 T.)
 Water (.50 C.)
Salt (.50 t.)
Tempeh (8 Oz.)
Soy Sauce (1 T.)
Sesame Oil (1 t.)
Spinach (2 C.)
Vegetable Broth (2 C.)
Quinoa (1 C.)
Directions:
1. To start this recipe, you are going to cook your quinoa. All you are
going to have to do is place the quinoa with two cups of vegetable
broth into a large saucepan. Once in place, bring the mixture to a
boil and place a cover on the saucepan. Allow this mixture to cook
for about fifteen minutes or until all of the liquid is gone. When the
quinoa is cooked, remove from the pan and place to the side.
2. Next, you are going to want to place your oil into the cleared pan
and begin to cook your spinach. Once the spinach begins to wilt,
you will then add the soy sauce. Cook this mixture for two to three
minutes and then toss the spinach mixture with your cooked
quinoa.
3. Finally, it is time to make tempeh. To prepare the tempeh, slice it
into bite-sized pieces and place in frying pan with a half teaspoon
of water. Allow the tempeh to cook until the water has evaporated.
You can coat tempeh with just about any seasoning that you enjoy.
For this recipe, we have chosen to use cayenne pepper, thyme,
sage, garlic powder, maple syrup, and nutritional yeast. When the
tempeh is cooked through, add it to the quinoa and spinach
mixture. Serve warm and enjoy your savory breakfast!
Edamame bowl
Total time: 30 Minutes
Servings: 2
Ingredients:
1/2 cup edamame
2 cups cooked or canned chickpeas, rinsed, drained
1 clove garlic, minced
1 small green bell pepper, chopped
1 small red bell pepper, chopped
1 medium carrot, chopped
2 tablespoons dried cranberries

For the dressing:

1 tablespoon olive oil
1 tablespoon grape seed oil
1/2 teaspoon sugar
1 teaspoon white vinegar
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon rosemary
Salt to taste
Pepper powder to taste
Directions:
1. To make dressing: Add all the ingredients of the dressing to a bowl
and whisk well.
2. Add rest of the ingredients to a bowl and toss well.
3. Pour dressing over the salad and toss well.
 4. Chill and serve later.

Broccoli stuffed baguette

Total time: 30 Minutes
Servings: 4
Ingredients
1⁄2 cups broccoli, trimmed & coarsely chopped
Cups bouillon or 5 cups vegetable stock
1 cup cashews, raw
1 onion, medium & finely chopped
1 tsp. basil, dried
2 Yukon unpeeled gold potatoes, cut into ½” cubes
1⁄4 tsp. ground black pepper, fresh
1 tsp. fine sea salt
Directions:
1. Take a high-speed blender and put 1 cup of vegetable stock and
cashews into it. Blend on high approximately a minute, until
smooth.
2. Put the potatoes, the leftover 4 cups of vegetable stock & onions
into a large pot and bring it to a simmer. Cover; cook
approximately 5 minutes. Stir in the basil and broccoli & return to
the simmer. Cover; cook approximately 10 minutes, until the
potatoes become tender.
3. Stir in the salt, cashew mixture, and pepper. Bring all of these to a
simmer. Remove the soup from the heat and transfer about ½ of
the soup to the blender & puree. Add the puree back to the pot &
stir well. Serve Hot.
Vegetable and rice bowl
Total time: 50 Minutes
Servings: 8
Ingredients:
1 tablespoon coconut oil, or other cooking oil
2 medium onions, diced
2 cloves of garlic, finely chopped
2 medium carrots or beetroots, or one of each, diced
1 medium-large potato, diced
4 1/2 cups cooked beans (azduki, black, borlotti or pinto)
2 tablespoons tomato sauce (ketchup)
1 tablespoon vegan worcestershire sauce*
1 teaspoon salt
1 teaspoon cracked pepper
2 1/4 cups cooked brown rice (preferably medium grain)
Directions:
1. Preheat the oven to 350f (175c).
2. Heat the coconut oil in a chef pan or frying pan over medium-high
heat. Add the onions and sauté for 5 minutes, or until soft and
fragrant. Add the garlic, carrot, beetroot and potato and continue
to sauté for another two minutes. Turn the heat down to low and
leave, stirring every now and then while you prepare the rest of the
ingredients.
3. In a food processor combine the beans, tomato sauce,
worcestershire sauce, salt and pepper. Process until smooth, then
 place in a large mixing bowl.
4. Add the rice to the food processor and process until ground into
smaller pieces, around half or a third of the size of the original
grain. Add this to the mixing bowl with the beans.
5. Take the pan off the heat and add the onions, garlic, carrot, beetroot
and potato to the food processor. Process until in slightly bigger
pieces than the rice (but not too small). Add this mixture to the
bowl with the rice and beans and stir to combine. Form into
patties right away, or refrigerate the mixture for up to a week, or
freeze the patties for up to a few months.
6. Form the mixture into heaped tablespoon sized patties and place on
a lined or greased baking sheet. Bake for 20-25 minutes.
7. *If you don’t have vegan worcestershire sauce, tamari, coconut
aminos or miso are good replacements, but the teaspoon of salt
may need to be reduced to half.

Tempeh curry
Pasta e fagioli
Total time: 35 Minutes
Servings: 4
Ingredients:
Elbow Pasta (6 Oz.)
Water (2 C.)
Vegetable Stock (4 C.)
Parsley (2 T.)
Basil (2 T.)
Salt (.50 t.)
Red Pepper Flakes (.25 t.)
 Black Pepper (1 t.)
Bay Leaf (1)
Tomato Sauce (1 Can)
Cannellini Beans (30 Oz.)
Carrots (1 C.)
Onion (1 C.)
Olive Oil (2 T.)
Directions:
1. To start, you will want to take a large pot and place your olive oil
over medium heat. Once the olive oil is sizzling, you can sauté the
carrots, onions, and garlic you have chopped into small pieces.
2. Once these vegetables are soft and cooked through, add in the
water, vegetable stock, spices, tomato sauce, and beans. When the
ingredients are in place, bring everything to a boil. Once boiling,
reduce the heat and simmer everything for fifteen minutes or so.
3. Finally, add in the pasta and cook in the same pot uncovered until
the pasta is cooked through according to their own directions.
When the pasta is done, your dish is ready to be enjoyed!
Black bean soup
Total time: 105 Minutes
Servings: 4
Ingredients:
3/4 cup (100 g) dry quinoa
15 oz (425 g) red kidney beans
2 tablespoons olive oil
1 yellow onion, diced
2 teaspoons garlic powder
2 teaspoons paprika
2 celery stalks, chopped
2 carrots, shredded
3 tablespoons soy sauce
2 tablespoons adobo sauce
4 garlic cloves, minced
1 bell pepper, sliced
4 oz (113 g) green chiles, chopped
1 teaspoon ground cumin
1 bay leaf
1 tablespoon chili powder
15 oz (425 g) black beans
28 oz (800 g) tomatoes
 1 ½ cup (150 g) corn, frozen
1 tablespoon white wine vinegar
Salt and pepper, to taste
Hot sauce, for serving
Directions:
1. Add quinoa and water to a pot. Bring to a boil and cook over low
heat for 15-20 minutes. Cover and let rest for 4-5 minutes.
2. Add oil to the skillet and place over medium heat. Add onions and
cook for 4-5 minutes.
3. Add the carrots, garlic, celery and bell pepper and cook for 5-6
minutes.
4. Add soy sauce and adobo sauce and cook for 35 minutes.
5. Add the black beans, tomatoes, kidney beans, corn, green chiles
along with the cooked quinoa. Add some water. Add chili powder,
paprika, garlic powder, bay leaf and ground cumin, and then
simmer the chili for 27 –30 minutes, on low heat.
6. Turn off the heat and add the white wine vinegar and stir to
combine. Adjust salt and pepper to taste, and serve with hot sauce,
lime and cilantro.

Peanut and broccoli quinoa

Total time: 30 Minutes
Servings: 4
Ingredients:
1½ cups cooked quinoa
2 cups grated or finely chopped broccoli florets
 1 cup peeled and diced cucumber
1 cup halved cherry tomatoes
2 tablespoons olive oil
Juice of 1 lemon
¼ cup chopped fresh parsley
¼ cup chopped fresh mint
½ teaspoon sea salt
¼ teaspoon black pepper
Directions:

1. In a large bowl, toss together all the ingredients until well

combined.
Potato and lentil soup
Total time: 30 Minutes
Servings: 2
Ingredients:
3 ½ oz (100 g) red lentils
8 cherry tomatoes, halved
1 teaspoon vegetable oil
1 red onion, chopped
½ teaspoon curry powder
½ red chilly, deseeded, chopped
1 tablespoon fresh ginger, peeled, chopped
1 garlic clove, chopped
½ handful baby spinach
 ½ cup (125 ml) vegetable stock
Salt and pepper, to taste
1 tablespoon coriander, chopped, to garnish
Directions:
2. Add oil to a saucepan and place over low heat and add ginger,
onion, garlic and chilly.
3. Cook for about 4 minutes and then add the lentils, cherry tomatoes,
along with the curry powder. Cook for 2 more minutes.
4. Add the stock and bring to a boil. Reduce the heat to low and cook
for 17-20 minutes, until the lentils are cooked through.
5. Stir in the spinach and cook until wilted.
6. Top with coriander and serve.
Chapter 5: Burger and Sandwiches

Roasted red pepper toast

Total time: 40 Minutes
Servings: Four
Ingredients:
Tortillas (4)
Black Beans (1 Can)
Spinach (2 C.)
Cumin (2 t.)
Nutritional Yeast (1 T.)
Silken Tofu (1 Package)
Green Chili (6 Oz.)
Green Onions (3)
 Mushrooms (8)
Olive Oil (4 T.)
Sweet Potato (1)
Pepper (.50 t.)
Salt (.50 t.)
Optional: Salsa
Directions:
1. To begin, you will want to prepare your sweet potatoes by cutting
them into small cubes. You can also prepare your green onions by
slicing the white and the green parts into thin pieces.
2. When the vegetables are prepared, go ahead and heat your oven to
375 degrees.
3. As the oven heats up, you will want to take a baking sheet and
carefully place the cubed sweet potato. Once in place, drizzle two
tablespoons of olive oil over the top and sprinkle with your salt
and pepper. When ready, place the baking sheet in the oven for
thirty-five to forty minutes. By the end, the potatoes should be nice
and tender.
4. When the sweet potato is cooking in the oven, you can begin
cooking your green onion and mushrooms in a pan over medium
heat. You will only need to cook these for three to five minutes for
the mushrooms to become nice and tender.
5. Once the mushrooms are cooked through, add in the cumin,
nutritional yeast, green chili, and silken tofu. Be sure to mix all of
the ingredients around to assure even coating. Cook all of these for
another three to five minutes. At this point, the tofu should be
warm.
6. Finally, toss the spinach into the pan and cook until the spinach
begins to wilt. During this time, feel free to season with salt and
pepper as needed. When all of these ingredients are cooked
through, set it to the side and return the pan to the heat. In the same
pan, you can begin to heat your black beans. At this point, your
sweet potato should be ready!
7. When the sweet potatoes are cooked through, remove the pan from
the oven and allow to cool. When the pieces are safe to handle,
begin to assemble your burritos by layering your potatoes, beans,
and tofu mixture. Wrap and serve for a delicious, protein-rich
breakfast!
Veggie French toast
Total time: 15 Minutes
Servings: 6
Ingredients:
2 medium ripe bananas, peeled, mashed
2 cups almond milk, unsweetened
1/2 teaspoon vanilla extract
12 slices vegan whole grain bread
1 teaspoon ground cinnamon
12 tablespoons maple syrup
6 strawberries, sliced
1 1/2 oranges, sliced
1 1/2 passion fruit, sliced
1 1/2 kiwis, peeled, sliced
1 1/2 cups grapes
14 cup nuts of your choice, chopped
Cooking spray
Directions:
1. Whisk together bananas, almond milk, cinnamon, and vanilla and
set aside.
2. Place a nonstick skillet over medium heat. Spray cooking spray
over it.
3. Gently dip a slice of bread in the banana mixture and immediately
place on the heated skillet.
4. Cook until the underside is golden brown. Flip sides and cook the
other side too.
5. Remove from skillet and serve with maple syrup and fruits and
nuts.
6. Repeat steps 3, 4, and 5 with the remaining bread and serve.
Mushroom burger
Total time: 40 Minutes
Servings: 8
Ingredients:
3 tablespoons yellow mustard seeds
1-2 tablespoons olive oil
2 medium-large onions, in quarter moons
9 oz (250g) mushrooms, sliced
2 tablespoons flour (barley, wheat, spelt or gluten-free)
2 1/2 cups water (preferably cooking water from cooking
the beans)
1 1/2 cups tomato purée or diced tomatoes
7 1/2 cups cooked borlotti or pinto beans
1 1/2 cups vegan sour cream (eg. cashew sour cream) or
vegan buttermilk*
1 teaspoon cracked pepper
salt, to taste
optional chopped fresh parsley, to serve
Directions:
1. Heat the mustard seeds over medium-high heat in a dry stockpot or
large saucepan until they begin to pop. Add the oil and onions and
sauté for around 5 minutes, until the onions are tender and
fragrant. Add the mushrooms and sauté for two more minutes.
 2. Stir through the flour, then stir through the water and tomato
purée. Add the beans and bring to the boil. Reduce the heat,
remove the lid and simmer over a low heat for at least ten
minutes. Stir through the vegan sour cream, sprinkle with parsley
and serve.

Crispy tofu sandwich

Total time: 40 Minutes
Servings: 2
Ingredients:
Cilantro (2 T.)
Avocado (.25 C.)
Salsa (.25 C.)
Black Pepper (.25 t.)
Salt (.25 t.)
Spinach (2 C.)
Black Beans (.50 C.)
Bell Pepper (1 C.)
Red Onion (.75 C.)
Black Salt (.50 t.)
Ground Turmeric (.25 t.)
Nutritional Yeast (2 T.)
Extra-firm Tofu (1 Package)
Cooking Oil (2 T.)
Directions:
1. To begin, you will want to slice your onion and bell peppers
into strips. Once this is done, begin to heat a large pan over
medium heat. When it is hot, carefully use your hands to
break the tofu apart and cook for three minutes. Be sure to stir
the tofu around, so it browns on all sides.
2. Once the tofu is cooked through, you will want to turn down
the heat and add in the black salt, turmeric, and nutritional
yeast. If desired, you can also add salt and pepper for extra
flavor.
3. When the tofu is perfectly browned, go ahead and add in the
red onion and bell peppers. You will want to sauté this mix
until the onion becomes translucent. Once the onions and bell
peppers are cooked through, add in the spinach and beans.
4. To assemble your burrito bowl, divide the tofu scramble and
vegetables into two bowls. For extra flavor, you can try to add
cilantro, avocado, or even salsa!
Chapter 6: Dinner recipes

Vegan pizza
Total time: 30 Minutes
Servings: 8
Ingredients:
Fresh Raspberries (12 Oz.)
Maple Syrup (1 T.)
Vanilla Extract (.50 t.)
Coconut Cream (1 C.)
Maple Syrup (2 T.)
Coconut Oil (2 T.)
Cacao Powder (.25 C.)
Chickpea Flour (.25 C.)
Vegan Brownie (1 Packet)
 Lemon Zest (1)
Lemon Juice (1 T.)
Directions:
1. Before you begin cooking this delicious dessert, you are going
to want to heat your oven to 350 degrees.
2. As your oven begins to warm up, you will want to get a
medium bowl out. Once you have the bowl, combine the
cacao powder, chickpea flour, and the vegan brownie mix. Be
sure to stir everything together well to assure the ingredients
are mixed properly.
3. Next, you will want to take a small bowl and carefully melt
your coconut oil. Once it is in liquid form, add in the maple
syrup and then pour this mixture over the dry brownie
mixture. Mix everything together until you see a smooth
consistency.
4. When your dough has been created, you will want to take your
hands and form a big ball with this dough. Place it on a sheet
of parchment paper on your counter and roll the ball into a
thin circle. You may want to place this on a baking sheet or a
small pizza pan. Once it is rolled out, pop the pan into the
oven for twelve to fifteen minutes. Once it begins to form a
crust, remove from the oven and allow the dough to cool.
5. As the “pizza” is cooking, you will want to take a small pot
and place it over medium heat. As the pot warms up, you can
add in the lemon juice, lemon zest, and fresh raspberries. At
this point, you will want to bring everything to a boil and
immediately turn the heat down and allow the raspberries to
simmer for ten minutes. Be sure to stir consistently to help
break the berries up. By the end, you should have a jam-like
 consistency. Once finished, remove the pot from the heat and
put to the side.
6. Now, you will want to take another small bowl and place your
coconut milk. Once in place, carefully beat the coconut milk
on high for one or two minutes. As a peak begins to form, add
in the vanilla extract and maple syrup. Beat all of these
ingredients together until they are well combined.
7. When the brownie is cool, you will want to slice it into eight
even pieces. At this point, top the brownie with coconut cream
and the raspberry jam you just created. For even more flavor,
feel free to add fresh raspberries on top and enjoy!

Tofu spiced taco

Total time: 40 Minutes
Servings: 2
Ingredients:
Cilantro (2 T.)
Avocado (.25 C.)
Salsa (.25 C.)
Black Pepper (.25 t.)
Salt (.25 t.)
Spinach (2 C.)
Black Beans (.50 C.)
Bell Pepper (1 C.)
Red Onion (.75 C.)
Black Salt (.50 t.)
Ground Turmeric (.25 t.)
 Nutritional Yeast (2 T.)
Extra-firm Tofu (1 Package)
Cooking Oil (2 T.)
Directions:
1. To begin, you will want to slice your onion and bell peppers
into strips. Once this is done, begin to heat a large pan over
medium heat. When it is hot, carefully use your hands to
break the tofu apart and cook for three minutes. Be sure to stir
the tofu around, so it browns on all sides.
2. Once the tofu is cooked through, you will want to turn down
the heat and add in the black salt, turmeric, and nutritional
yeast. If desired, you can also add salt and pepper for extra
flavor.
3. When the tofu is perfectly browned, go ahead and add in the
red onion and bell peppers. You will want to sauté this mix
until the onion becomes translucent. Once the onions and bell
peppers are cooked through, add in the spinach and beans.
4. To assemble your burrito bowl, divide the tofu scramble and
vegetables into two bowls. For extra flavor, you can try to add
cilantro, avocado, or even salsa!

Cauliflower soup
Total time: 60 Minutes
Servings: 4
Ingredients:
Green Onions (.25 C.)
Chopped Cilantro (.25 C.)
 Salt (1.50 t.)
Garam Masala (1 t.)
Apple Cider Vinegar (2 t.)
Light Coconut Milk (15 Oz.)
Vegetable Broth (2 C.)
Ground Turmeric (1 t.)
Curry Powder (3 t.)
Minced Garlic (6)
Chopped Carrots (2)
Chopped Onion (1)
Cumin Seeds (1 t.)
Mustard Seeds (1 t.)
Spinach Leaves (3 C.)
Chopped Cauliflower (1)
Cooked Split Peas (2 C.)
Directions:
1. Before you begin cooking this recipe, you will want to prepare
your split peas according to the directions on their package.
2. Once your split peas are cooked, you will want to preheat your
oven to 375 degrees. Once warm, place your chopped
cauliflower pieces onto a baking sheet and pop it into the oven
for ten to fifteen minutes. By the end, the cauliflower should
be tender and slightly brown.
3. Next, you will want to place a large pot on your stove and turn
the heat to medium. As the pot heats up, add in the oil, cumin
seeds, and mustard seeds. Within sixty seconds, the seeds will
 begin popping. You will want to make sure you are stirring
these ingredients frequently, so they do not burn.
4. Now that the seeds and oil are warm, you can add in your
onion, garlic, ginger, and chopped carrots. Cook these for five
minutes or until the carrot and onion are nice and soft. Once
they are, you can add in your turmeric and curry powder. Be
sure to gently mix everything together so you can evenly coat
the vegetables.
5. After one minute of allowing the vegetables to soak up the
spices, you will want to add in the coconut milk, split peas,
and vegetable broth. At this point, you will want to lower the
heat to low and place a cover over your pot. Allow all of the
ingredients to simmer for about twenty minutes. As
everything cooks, be sure to stir the pot occasionally to make
sure nothing sticks to the bottom.
6. Finally, you will want to stir in the garam masala, apple cider
vinegar, and the roasted cauliflower. If needed, you can also
add salt as desired. When these ingredients are in place, go
ahead and allow the stew to simmer for another ten minutes or
so.
7. As a final touch, feel free to top your stew with green onions
and chopped cilantro for extra flavors!

Tahini covered eggplant

Total time: 45 Minutes
Servings: 4
Ingredients:
2 eggplants, chopped
 2 garlic cloves, chopped
3 tablespoons olive oil
4 cardamom pods, crushed
1 small fresh ginger piece, peeled, chopped
½ cinnamon stick
2 green chillies, chopped
2 teaspoon cumin seeds
1 onion, chopped
1 teaspoon ground turmeric
1 tablespoon ground coriander
4 ripe tomatoes, chopped
2 tablespoons tamarind paste
Directions:
1. Preheat oil in a frying pan over medium heat. Season the
eggplant with salt and then add to the pan. Cook for about 5-6
minutes until soft and slightly brown. Set aside.
2. Add garlic, ginger, onion, and water splash to a blender and
process until smooth and well combined.
3. Add oil to the frying pan and heat over medium heat. Add the
cinnamon, cumin seeds along with the cardamom pods. Cook
for 1 minute and then add the blended onion paste. Cook for
4-5 minutes and then add the rest of the spices along with the
chilli. Cook for about 2-3 minutes and add the tomatoes and
stir well to combine.
4. Cover the pan and simmer for 8-10 minutes. Add the eggplant
back to the pan along with the tamarind and continue to
 simmer for additional 13-14 minutes.
5. Serve over rice.

Zucchini "meatballs"
Total time: 60 Minutes
Servings: 9
Ingredients:
Water (.10 C.)
Sugar (.25 t.)
Salt (.25 t.)
Baking Powder (1 t.)
Lemon Pepper (1 T.)
Almond Flour (2 C.)
Zucchini (3)
Chia Seeds (2 T.) NOTE: Soak in .50 C. of Water
Directions:
1. To begin this recipe, you will want to place chopped zucchini
pieces into a food processor and grind until it becomes watery
and fine. When zucchini is ready, place it into a container and
strain with the help of a cheesecloth. You will want to squeeze
as much excess water out as possible. You will want to collect
this water for later use.
2. Next, it is time to heat your oven to 350 degrees.
3. When you are ready, take a large mixing bowl and combine
the salt, baking powder, lemon pepper, and almond flour. Be
sure to stir everything together well, so the ingredients are
 spread evenly. With this in place, add in your zucchini pieces
and soaked chia seeds. Last, pour in the zucchini water you
saved from before.
4. Once all of the ingredients from above are combined well, it is
time to scoop the batter into the muffin tray. When ready,
place the muffin tray into your heated oven for forty-five to
fifty minutes. By the end, the muffins should be cooked
through and golden-brown on top. These are excellent to
enjoy immediately or on the go.

Roasted green beans

Total time: 15 Minutes
Servings: 4
Ingredients:
¼ cup vegan butter
3 garlic cloves, thinly sliced
1 pound green beans, trimmed and halved
1 (15-ounce) can cannellini beans, rinsed and drained
2 pinches sea salt
¼ teaspoon black pepper
Walnut Parmesan or store-bought vegan Parmesan, for
garnish (optional)
Directions:
1. Melt the butter in a large skillet over medium-high heat for 3 to 5
minutes, until it begins to brown and smell nutty. Lower the heat to
 medium, add the garlic, and sauté for 15 to 30 seconds, until just
fragrant. Be careful not to let it burn.
2. Add the green beans and sauté for 3 minutes, or until seared,
stirring frequently to keep the garlic from burning (a little
browning is okay).
3. Add the cannellini beans, salt, and pepper and cook for an
additional 2 minutes, or until heated through.
4. Serve hot, garnished with the Parmesan, if desired.

Tempeh chili
Total time: 40 Minutes
Servings: 6
Ingredients:
Nutritional Yeast (1 T.)
Maple Syrup (1 T.)
Nutmeg (.25 t.)
Cayenne Pepper (.25 t.)
Dried Thyme (.50 t.)
Dried Sage (1 t.)
Garlic Powder (.50 t.)
Vegetable Oil (1 T.)
Water (.50 C.)
Salt (.50 t.)
Tempeh (8 Oz.)
Soy Sauce (1 T.)
Sesame Oil (1 t.)
 Spinach (2 C.)
Vegetable Broth (2 C.)
Quinoa (1 C.)
Directions:
1. To start this recipe, you are going to cook your quinoa. All you are
going to have to do is place the quinoa with two cups of vegetable
broth into a large saucepan. Once in place, bring the mixture to a
boil and place a cover on the saucepan. Allow this mixture to cook
for about fifteen minutes or until all of the liquid is gone. When the
quinoa is cooked, remove from the pan and place to the side.
2. Next, you are going to want to place your oil into the cleared pan
and begin to cook your spinach. Once the spinach begins to wilt,
you will then add the soy sauce. Cook this mixture for two to three
minutes and then toss the spinach mixture with your cooked
quinoa.
3. Finally, it is time to make tempeh. To prepare the tempeh, slice it
into bite-sized pieces and place in frying pan with a half teaspoon
of water. Allow the tempeh to cook until the water has evaporated.
You can coat tempeh with just about any seasoning that you enjoy.
For this recipe, we have chosen to use cayenne pepper, thyme,
sage, garlic powder, maple syrup, and nutritional yeast. When the
tempeh is cooked through, add it to the quinoa and spinach
mixture. Serve warm and enjoy your savory breakfast!

Pesto avocado spaghetti

Total time: 20 Minutes
Servings: 4
Ingredients:
 Corn (.50 C.)
Cherry Tomatoes (1 C.)
Olive Oil (.33 C.)
Black Pepper (.25 t.)
Salt (.25 t.)
Lemon Juice (2 T.)
Garlic Cloves (2)
Basil Leaves (.50 C.)
Avocados (2)
Spaghetti (12 Oz.)
Directions:
1. To begin this easy recipe, you will first want to cook your pasta.
You will want to do this step according to the directions provided
on the pasta’s package. Once the pasta is cooked through, drain the
water and place the pasta to the side.
2. As the pasta is cooking, you can begin to make your avocado
sauce. To do this, you will be placing the lemon juice, garlic, basil,
and pitted avocados into a food processor. When everything is in
place, go ahead and season the ingredients with salt and pepper
according to your own taste. As you run the processor, carefully
add the olive oil until you achieve a creamy texture for your sauce.
3. Now, take a large bowl and place your pasta. Gently pour the sauce
over the top and stir everything together. As a final touch, add in
the corn and cherry tomatoes. Serve immediately and enjoy your
dinner!

Vegan noodles
Total time: 30 Minutes
Servings: 4
Ingredients:
Sesame Seeds (1 T.)
Peanuts (.50 C.)
Sesame Oil (2 t.)
Lime Juice (2 T.)
Rice Vinegar (2 T.)
Tomato Paste (1 T.)
Soy Sauce (.25 C.)
Brown Sugar (.25 C.)
Chopped Green Onions (4)
Minced Garlic Cloves (1)
Red Pepper (.50)
Spiralized Zucchini (2)
Chopped Broccoli (1)
Rice Noodles (1 C.)
Chopped Extra-Firm Tofu (.50)
Olive Oil (2 T.)
Cilantro (.25 C.)
Optional: Parsley
Directions:
1. To start, you are going to want to heat up a large pan over medium
heat. Once the pan is warm, go ahead and place a tablespoon of the
olive oil. As the oil begins to sizzle, carefully place your tofu and
cook until it is browned on all sides. Typically, this will take
 between five and ten minutes. When the tofu is cooked to your
liking, remove it from the pan and place it to the side.
2. Next, you will want to bring a pot of water over high heat. Allow
the water to boil and then add in your rice noodles. At this time,
you will want to cook the noodles according to the directions
provided on the side of the package.
3. As the rice noodles are cooking, you can continue cooking in your
large pan. Now, you will want to place another tablespoon of olive
oil and allow it to sizzle. Once it is warm, add in the red pepper,
zucchini, and broccoli. You will cook these vegetables for five to
ten minutes. You will cook these through until they are soft and
tender. Once the vegetables are soft, add in the garlic and cook for
another two minutes.
4. Once the rice noodles are cooked, drain the water and then place
them in the same pan as the vegetables. After you have given these
ingredients a good stir, add in the tofu and then toss everything
together.
5. Now, lower your temperature and allow the vegetables to cook a bit
longer. As they cook, take a small bowl and begin to make your
sauce. All you need to do is combine the soy sauce, brown sugar,
tomato paste, rice vinegar, garlic powder, sesame oil, and the lime
juice. Once combined, carefully pour it over the ingredients in
your pan.
6. Finally, divide your meal into bowls. For extra flavor, try adding
chopped cilantro, parsley, sesame seeds, and even peanuts!

Coconut tofu curry

Total time: 60 Minutes
Servings: 4
Ingredients:
Lime Juice (1 T.)
Tamari Sauce (1 T.)
Water Chestnuts (8 Oz.)
Green Beans (1 C.)
Salt (.50 t.)
Vegetable Broth (.50 C.)
Coconut Milk (14 Oz.)
Chickpeas (1 C.)
Green Curry Paste (3 T.)
Frozen Edamame (1 C.)
Garlic Cloves (2)
Ginger (1 inch)
Olive Oil (1 t.)
Diced Onion (1)
Extra-firm Tofu (8 Oz.)
Brown Basmati Rice (1 C.)
Directions:
1. To start, you will want to cook your rice according to the directions
on the package. You can do this in a rice cooker or simply on top
of the stove.
2. Next, you will want to prepare your tofu. You can remove the tofu
from the package and set it on a plate. Once in place, set another
plate on top and something heavy so you can begin to drain the
tofu. Once the tofu is prepared, cut it into half inch cubes.
3. Next, take a medium-sized pan and place it over medium heat. As
the pan heats up, go ahead and place your olive oil. When the olive
oil begins to sizzle, add your onions and cook until they turn a nice
translucent color. Typically, this process will take about five
minutes. When your onions are ready, add in the garlic and ginger.
With these in place, cook the ingredients for another two to three
minutes.
4. Once the last step is done, add in your curry paste and edamame.
Cook these two ingredients until the edamame is no longer frozen.
5. With these ready, you will now add in the cubed tofu, chickpeas,
vegetable broth, coconut milk, and the salt. When everything is in
place, you will want to bring the pot to a simmer. Add in the water
chestnuts and green beans next and cook for a total of five
minutes.
6. When all of the ingredients are cooked through, you can remove
the pan from the heat and divide your meal into bowls. For extra
flavor, try stirring in tamari, lime juice, or soy sauce. This recipe is
excellent served over rice or any other side dish!
Red bean burrito
Total time: 40 Minutes
Servings: 4

Ingredients:
4 Tbsp olive oil

1 onion finely sliced

2 cloves garlic finely chopped

Salt and freshly ground black pepper to taste

1 can (15 oz) red beans

1 large carrot grated

1 1/2 cup vegetable broth

1 cup of water

1 can (6 oz) tomato paste

 1 tsp ground paprika

1 tsp parsley
Directions:
1. Heat oil in a large pot and sauté onion and garlic with a pinch
of salt until soft.

2. Add red beans together with all remaining ingredients and stir
well.

3. In a separate pan, sauté onion and garlic in the olive oil.

4. Reduce heat to medium, and simmer for 25 to 30 minutes.

5. Taste and adjust salt and pepper if needed.

6. Serve hot.
Chapter 7: Dessert recipes

Vegan tiramisu
Total time: 35 Minutes
Servings: 4
Ingredients:
Cilantro Leaves (2 T.)
Lime (1)
Avocado (1)
Black Pepper (.25 t.)
Salt (.25 t.)
Cumin (.50 t.)
Chili Powder (1 t.)
Corn Kernels (1 C.)
Diced Tomatoes (1 Can)
Black Beans (1 Can)
 Vegetable Broth (1 C.)
Quinoa (1 C.)
Jalapeno (1)
Garlic (2)
Olive Oil (1 T.)
Directions:
1. To start, you are going to want to put a large skillet over
medium heat so you can begin to heat your olive oil. Once the
olive oil is sizzling, go ahead and add in the jalapeno and
garlic. Stir these two ingredients together for about a minute
or until it becomes fragrant.
2. Once the jalapeno is cooked, you will want to add in the
quinoa, corn, tomatoes, beans, and the vegetable broth. Once
the broth begins to boil, add in the salt, pepper, cumin, and the
chili powder. When the spices are in place, reduce the heat
and allow the quinoa to cook through. Typically, this takes
about twenty minutes or so.
3. Finally, add in the lime juice, avocado, and the cilantro. With
the final touches, your lunch is ready to be enjoyed!
Caramelized bananas
Total time: 1 hour 10 minutes
Servings: 4
Ingredients:
2 frozen bananas
4 tablespoons vegan milk
optional tiny scrape of vanilla bean pulp
dark agave syrup, for drizzling
hemp seeds or crushed up nuts for sprinkling
Directions:
1. Combine the bananas, vegan milk and vanilla pulp in a food
processor or blender. Process until smooth, scraping the sides
down and mixing several times to ensure even blending. Place
in a serving dish, drizzle with agave and sprinkle with hemp
seeds.

Almond butter cups

Total time: 1 hour 10 Minutes
Servings: 4
Ingredients
1 1/2 cups sparkling water on room temperature
1 Tbsp of active dry yeast
1 tsp sugar
 3 Tbsp olive oil
2 1/2 cups self-rising flour
2 Tbsp fresh minced parsley
1/2 cup almonds finely chopped
1 tsp ground garlic
1 tsp salt
Directions:
1. Preheat oven to 375 F/185 C.
2. Grease a baking loaf with olive oil; set aside.
3. In a large bowl, dissolve yeast, sugar, and salt in sparkling water; let
stand until bubbles form on the surface.
4. Add in flour and olive oil and beat until smooth.
5. Add all remaining ingredients, and continue to beat until combined
well or until form soft dough.
6. Turn onto a floured surface; knead until smooth and elastic or for
about 8 minutes.
7. Shape dough into a loaf, and place into a prepared bread loaf
8. Bake for 30 to 35 minutes or until golden brown.
9. Remove from oven, and let sit for 10 minutes.
10. Slice, serve, and enjoy!

Chia banana pudding

Total time: 10 Minutes
Servings: 1
Ingredients
cup of frozen strawberries
1/2 cup of pineapple
half of a banana
vanilla soy milk (amount is based on your preference)
Directions:
1. Blend all the ingredients until smooth and serve!

Mint lemon sorbet

Total time: 14 hours 30 Minutes
Servings: 1
Ingredients:
For the filling:
2 cups raw cashews, soaked in water for at least half an hour
(preferably 8-12 hours) and drained
zest of 2 1/2 lemons
2/3 cup lemon juice (around 3-4 lemons)
1/3 cup coconut oil, liquid
1/3 cup raw agave syrup
a pinch of salt
For the base:
4 medjool dates, pitted
1 1/2 cups almonds, walnuts or pecans
1/3 cup coconut oil, liquid
a pinch of salt
 Optional berry topping:
3/4 cup berries, fresh or frozen (I use blueberries)
2 teaspoons raw agave syrup (optional)
3 tablespoons water
1 tablespoon chia seeds (optional, for a more gelled topping)
Directions:
For the base:
1. Add the dates and process until no large pieces remain. Press
the mixture into a greased or lined 8” (20cm) springform pan.

For the lemon filling:

1. Soak the cashews, then drain. Place in a blender with the
other ingredients and blend until smooth. You may need to
stop blending and mix through with a spoon from time to
time.
2. If you’re having a lot of trouble blending add a tablespoon or
two of water and blend until smooth. Pour the blended
mixture over the top of the crust.

For the berry topping:

1. Place the berries in a bowl and mix through the agave, water
and chia seeds, if using. Leave to stand for at least 15
minutes, then blend until smooth. If you have fresh berries
you can just decorate the top of the cheezecake with these
instead of making the topping. Spread on top of the lemon
 filling and leave to set in the fridge or freezer for at least two
hours. This cake will keep well in the fridge for a week.

Chocolate peanut butter brownies

Total time: 5 Minutes
Servings: 2
Ingredients:
2 frozen bananas
3 tablespoons peanut butter or hemp seeds
4 tablespoons vegan milk
optional tiny scrape of vanilla bean pulp
15g (0.5oz) raw chocolate (or regular vegan chocolate),
broken into small pieces
Directions:
1. Combine the bananas, peanut butter, vegan milk and vanilla
bean pulp in a food processor or blender. Process until
smooth, scraping the sides down and mixing it in several
times to ensure even blending. Process through the chocolate
until evenly mixed. This is best eaten right away, but will
keep in the freezer for later.
Simple lime pie
Total time: 5 Minutes
Servings: 1
Ingredients:
¼ avocado
1 cup baby spinach
 ½ cup frozen mango chunks
1 cup unsweetened soy or almond milk
Juice of 1 lime (preferably a Key lime, if you can find one!)
1 tablespoon maple syrup
Directions:

1. Combine all the ingredients in a blender and blend until

smooth. Enjoy immediately.
Chapter 8: Portable snacks

Chocolate walnut bar

Total time: 5 Minutes
Servings: 2
Ingredients:
½ cup chopped walnuts
2 tablespoons nutritional yeast
1½ teaspoons organic cane sugar
½ teaspoon sea salt
Directions:

1. Combine all the ingredients in a blender and pulse until well

combined and the texture has become a fine meal. It will be
necessary to stop the blender and toss the mixture around a few
times inside the blender between pulses to make sure everything
gets finely ground.
Oat and berries bar
Total time: 10 Minutes
Servings: 4
Ingredients
1 sliced banana
2 cups water
1 tsp. vanilla
2 cups rolled oats
1 tbsp. sugar
1⁄2 tsp. salt
Directions
1. Put everything in a high-speed blender & blend until smooth.
2. Transfer the paste to a cast iron waffle.
Cereal and peanut butter bar
Total time: 5 Minutes plus overnight refrigerator
Servings: 1
Ingredients:
½ cup uncooked rolled oats
½ cup unsweetened soy or almond milk
2 tablespoons natural creamy peanut butter
2 tablespoons vegan chocolate chips
2 teaspoons sweetener of your choice

Directions:
1. Mix all the ingredients in an 8-ounce container, cover, and
refrigerate overnight.
2. In the morning, stir and enjoy.

Peanut and oatmeal cookies

Total time: 40 Minutes
Servings: 4
Ingredients:
Brown Rice Syrup (.33 C.)
Peanut Butter (.50 C.)
Mashed Banana (1)
Coconut (.66 C.)
Oats (1.25 C.)
 Optional: Vanilla Protein Powder (1 t.)
Optional: Dried Fruits or Nuts (.25 C.)
Directions:
1. To begin making these delicious cookies, go ahead and heat your
oven to 350 degrees. As the oven warms, you can set up a baking
sheet with parchment paper and then set it to the side.
2. While the oven is warming up, take a medium-sized bowl and
begin to mix together the peanut butter, banana, and the brown rice
syrup. You will want to continue stirring this mixture until you
reach a smooth consistency. Once achieved, add in the rest of the
ingredients in the list above and mix to combine everything.
3. Now that you have your dough, carefully roll half inch balls and
place them evenly on your prepared baking sheet. Once in place,
press the balls with a fork to form lines within the dough. When
this is done, pop the baking sheet into the oven for twenty-five to
thirty minutes. By the end of this time, the cookies should be
golden on the edges and nice and soft on the inside.
4. Remove the tray from the oven, allow the cookies to cool for at
least ten minutes, and then enjoy!
Chocolate and almond butter cookies
Total time: 15 Minutes
Servings: 2
Ingredients:
Almond Milk (2 C.)
Raw Cacao Powder (2 T.)
Maple Syrup (1 T.)
Salt (.25 t.)
Vanilla Powder (1)
Peanut Butter (.33 C.)
Frozen Bananas (3)
Directions:
1. For a smoothie that is a little sweeter, this may do the trick! If it is
not sweet enough, you can always add a bit more maple syrup. To
create this smoothie, simply place all of the ingredients from the
list above into a blender and blend on high. By the end, you should
have created a nice smooth consistency. All you have to do is pour
and enjoy.
Carrot balls
Total time: 50 Minutes
Servings: 8
Ingredients
2 large carrots grated
1/4 cup water
1/2 cup sesame oil
2 cups coconut flakes
1 Tbsp protein powder (brown rice or chia)
3/4 cup rice flour
Pinch of salt
1 tsp pure vanilla extract
3 Tbsp agave syrup

Directions:
1. Preheat oven to 350 F/175 C.
2. Grease a baking sheet with sesame oil; set aside.
3. Knead all ingredients together in a large bowl until well
combined.
4. Shape the mixture into balls.
5. Arrange balls on a prepared baking sheet and bake for 30 minutes,
rotating once.

6. Remove the macaroons from the pan and allow them to cool
completely.
Mocha chocolate bar
Total time: 40 Minutes
Servings: 16
Ingredients:
1 flax egg
1 cup (150 g) cooked chickpeas
1 cup (130 g) banana, mashed
¾ cup (100 g) quinoa flour
½ cup (64 g) coconut sugar
¼ cup (32 g) hemp hearts
¼ cup (50 g) frozen raspberries
¼ cup (50 g) chocolate chips
1 teaspoon cinnamon, ground
½ teaspoon baking soda
A pinch of salt
Directions:
1. Line a baking pan with parchment paper, grease it with non-
stick cooking spray. Preheat the oven to 350 F/180 C.
2. Add the cooked chickpeas, quinoa flour, coconut sugar,
cinnamon, baking soda, salt and continue to blend until smooth.
3. Finally add the hemp hearts, chocolate chips, raspberries and
blend until smooth.
4. Pour the batter to the prepared pan. Bake for about 30 minutes.
Remove from the oven and let it cool for about 10 minutes.
 5. Slice into 16 bars and serve!

Mexikale crisps
Total time: 50 Minutes
Servings: 2
Ingredients:
For the pesto:
1/4 Cup pumpkin seeds, preferably toasted
1 tablespoon mellow light miso or nutritional yeast
a pinch of salt (add an extra pinch of using nutritional
yeast)
1 1/2 packed cups arugula (rocket)
3 tablespoons olive oil
2 tablespoons water
For the purée:
11oz (325g) sunchokes (jerusalem artichokes)
1 1/2 cups cooked cannellini beans, or other white bean
salt, to taste
For the crisps:
11oz (325g) sunchokes (Jerusalem artichokes)
salt, to taste
Directions:
1. Make the pesto by placing the pumpkin seeds, miso, salt and
arugula in a food processor. Process into small pieces, then add
the olive oil and water. Process more to form a thick sauce.
 2. Scrub the dirt off all the sunchokes. Place the ones for the purée in
a saucepan with cold water, to cover. Bring to the boil. Boil for
15 minutes, or until fork-tender. Drain and purée in the food
processor or mash with the cannellini beans, adding some salt, to
taste. Place in a small saucepan and bring to the boil over medium
heat, stir, then reduce the heat to low until you’re ready to serve
the dish.
3. Using the slicing side of a grater, or the mandolin attachment for a
food processor (or just using a knife) make thin slices with the
remaining sunchokes, for frying.
4. Coat the base of a chef pan or large saucepan with 1/2” (1cm) of
olive oil (or other cooking oil). Heat the oil over medium-high
heat until hot enough to fry (to test, place a slice of sunchoke in the
oil, when it is lightly golden, the oil is ready to fry the rest of the
sunchokes). Fry in batches until lightly golden, around 1-2
minutes. It takes three batches in a 10” (24cm) chef pan. Drain in
a tea towel over a colander and
5. sprinkle with a little salt. The crisps will become darker after
they’ve been removed from the oil.
6. To assemble, scatter plates with arugula leaves if you wish, place
the purée in the center of the dish, then top with the sunchoke
crisps. Drizzle the pesto around the plate and on top of the purée.

Gluten-free crackers
Total time: 10 Minutes

Servings: 6
Ingredients:
 ½ cup popcorn kernels
¼ cup canola oil
⅓ cup organic cane sugar
1 teaspoon sea salt
Directions:

1. Combine all the ingredients in a medium saucepot. Cover and heat

over medium-high heat. When the kernels start to pop, shake the
pot back and forth until the popcorn has begun to rapidly pop.

2. After 30 seconds of continuous popping, remove the pot from the

heat and continue to shake as it finishes popping. Popping will
slow to 1 to 3 seconds between pops when it’s ready. This all
happens quickly once the kernels start to pop. The process, start to
finish, takes 3 to 5 minutes.

3. Immediately transfer the popcorn to a bowl. Let it cool for 10

minutes, then break it apart gently with a spatula.
CONCLUSION
Congratulations! I hope that by this point in the book, you are convinced
that as a vegan, you can consume the proper foods to achieve the
nutrients that you need to thrive. There are going to be many doubters
out there in the world—do not let them convince you that your diet is
wrong. You are the only person you need to convince that a diet is the
best option for you.

You have made the decision to not only better your health but also make
the world around you better. At this point, you are saving animals and
helping the environment. Your diet choices are beneficial to you and the
world around you. Now, you know just how delicious your diet can be.
While some look at a vegan diet as restrictive, you know better. As a
vegan, you get to have your cake and eat it as well!
As you become more comfortable with the recipes provided in this book,
I invite you to add some ideas of your own! The best part of a vegan diet
is how versatile it can be. If you have favorite vegetables, throw them in!
There is no one way to cook—make it your own, and enjoy your diet
every single day. I wish you the best of luck on your vegan journey.