Cooking Quick Vegan

COOKING QUICK VEGAN WHOLE FOODS IN HALF THE TIME A PHOTO-E-BOOK

BLAIREÂ

Including photos by Victoria Miller

Anza

DINNER TABLE OF CONTENTS Dedication

Winner Winner I see Dinner

My Why

Desserts

Breakfast

Thnacks

So…What’s for Lunch

Personal Journey

Drinks

Affordability

Dedication What's for Lunch I once had a coworker by the name of Ms Toni Carr, whom is still a very near and dear friend to my heart. Whenever I would come into work we would almost simultaneously ask each other the same question. This is not a question that had a thiiing to do with our workload or even our outside lives. Our first question to each other would always be…

“What’s for lunch?”

Ms Toni later gifted me a food journal to write down all my recipes. A lot of the recipes in this book also grace the pages of that journal. Ms Toni, thank you, not only for gifting me the journal, but for always encouraging me to do something with my food photography.

Fast forward to just a few short months ago, a dear friend from my undergraduate studies asked me for food ideas to get started on her vegan food journey. Instead of being a regular human being and sending her over a few recipes, I realized that I had a lot more to say and created her an entire powerpoint. Thank you too, for entrusting me to lend you information on your journey, which in some ways helped me find the way on my own.

That food journal and powerpoint were the framework for this book.

I hope that everyone who has the opportunity to read through these pages thoroughly enjoys it.

Thank you… & Thank you Mom and Dad for allowing me to be greedy my whole entire life, no shame attached. I’m sure I owe you a lot of money.

-Blaire

MY WHY

Firstly, thank you for purchasing this book, I appreciate you With the number of vegan food products skyrocketing, there are a million vegan meals you can grab from the freezer aisle and a billion vegan snacks making their debut. Understand though, you can be very vegan and still be very unhealthy. I wrote this book to share some of the things I learned over the past few years on my health quest. Know that our goal is to flourish and maintain in our health, to feel our best, not just to say that we are vegan as some sort of badge of honor or status symbol. A lot of the freezer foods and prepackaged snacks can work against our goal if not eaten in moderation. So here are some simple, whole, nutritious, quick and affordable vegan meals, so that you can eat whole in half the time.

I enjoyed curating this piece and I am sure some of the information and recipes will be helpful to you though your own exploration of sustaining a healthy lifestyle. 
 Thank you all again and see you at the end


BREAKFAST Breakfast is our get up and go meal. On forthcoming pages you’ll find my favorite breakfast meal of them all… Infused Oatmeal!

Breakfast Meals to Consider: Smoothie Fresh vegetables Fresh fruit and water/hot tea Avocado & spices spread on toast Puffed rice cereal with plant based milk and honey or maple syrup to sweeten Vans brand plain waffle & fruit with honey or maple syrup Steel cut oatmeal with cinnamon, a teaspoon of coconut oil and honey or maple syrup to sweeten Granola, fresh fruit, honey or maple syrup with plain vegan yogurt (pictured)

 

Vans brand plain waffles topped with fresh raspberries and warm honey. Toasted and slightly crunchy on the outside with a warm, soft and chewy center. Delicious isn’t the word my dear.

INFUSED OATMEAL What You Will Need to Get started: Steel Cut Oats Water or Plant Based Milk Mango/Banana/Fruit of Choice (can be frozen)

Directions: In a bowl, mash your fruit or liquify it in a blender Bring your steel cut oats to a boil in water or plant based milk Let oats cook for 15-20 mins, stirring periodically Once oatmeal is done, add it to your bowl of mashed/liquified fruit and mix until fruit is completely integrated and infused into oatmeal

Optional Add Ons: Cinnamon Blueberries Vanilla beans or extract Teaspoon (Tsp) of coconut oil for a buttery flavor Liquid sweetener like honey or maple syrup

Tip for Those Cooking for Children or the Impatient Eater: Mash or liquify your fruit in a blender and put it into the freezer 3-4 hours before cooking oatmeal (For bananas, just cut and freeze. Frozen bananas will liquify in hot oatmeal on it’s own) Once your oatmeal is done, pour into bowl and add frozen fruit Mix until fruit is completely integrated and infused into oatmeal The frozen fruit will cool the oatmeal down to a warm temperature and make it ready for consumption immediately My Favorite infused Oatmeal Combo’s: Pina Colada- Combine pineapple juice, mashed banana pieces, cinnamon, liquid sweetener and a tsp of coconut oil (MY FAVORITE) Peachy Keen- Combine mashed peaches & apricot pieces, cinnamon, liquid sweetener of choice, tsp

of coconut oil and blueberries Naturally Sweet- Combine frozen bananas, honey, cinnamon & tsp on coconut oil Sweet Potato Pie- Two tsp of mashed sweet potatoes, cinnamon, clove, allspice and a tsp of coconut oil For this combo add more water or plant based milk to thin oatmeal since sweet potatoes will thicken Thoroughly mix into oatmeal and enjoy!

 

Peachy Keen Infused Oatmeal

SOY When I first entered college I enrolled to be a research scientist. I was a bright eyed Biology major completely fixated on human cells and their functionality. I loved, and still do love, the inner workings of the human body. I later switched my major to Sociology after realizing I was much more interested in decision making and human connections. My two interest meet when it comes to food. I love helping people make healthier decisions about food and I love figuring out what the food we consume does to our bodies.

I have found that one of the most effective ways to help people make better food decisions is to just tell them the complete truth. Tell them the complete truth about what the food will do to their body once it is ingested. That truth being good or bad. There is one food in particular though that is always tricky when it comes to examining it’s nutritional truth… and that my friend is… soy.

I am not a scientist, nor am I a certified nutritionalist but I am a hell of a researcher. After years of analyzing, there are always cross stories and seemingly intentional confusion surrounding soy. Is it good for you? Is it not good for you? Does it cause cancer? Does it cure cancer? Is it a sufficient source of protein? Does it cause infertility? The list truly goes on. To all of those questions I will say, I don’t have the answers Sway. What I can attest to is what I determine to be true.

1) Most soy in the U.S is genetically modified 2) Most American restaurants use soybean oil because it is cheap Soybean oil has seemingly replaced peanut oil from my observation 3) Soy does effect the estrogen levels in your body 4) If you are going to eat soy at all, eat organic fermented soy in moderation

What is fermented Soy? Fermentation is a process where something, in this context soy, is broken down into a simpler form by using a microorganism like bacteria. The benefit of fermentation is that it makes food more suitable for digestion. Bacteria start to break the food down before it gets to you. Not only is the food being broken down, it is also being relieved of toxins. The bacteria causes literal chemical changes to the food, increasing the foods immune boosting properties. Outside of what the bacteria is doing to the food, after it's eaten, the bacteria itself lines your stomach and intestines acting as a probiotic.

Some common fermented foods include kimchi, yogurt, kombucha and sauerkraut. My personal favorite fermented product is tempeh, fermented soy. I only allow myself to have it sparingly and boy do I go all in when I do. You can eat it all by itself or include it in some of the recipes coming up!

CRUMBLED TEMPEH Tempeh can me eaten all alone or added into just about every dish in this book. I love it.

This tempeh was crumbled and pan seared with coconut oil and spices. You can add onions, garlic, mushrooms or peppers and eat it as a breakfast scramble. You can also add the crumbles to your chili, tacos, Junction ( Junction is my version of vegan gumbo) and more. The taste is distinct and the texture is firm. You can feel the nodules of edamame (soy) beans as you crumble it for your dish.  

Directions: First coat your pan with olive, grapeseed or or my favorite, coconut oil and place over medium heat Next slice your tempeh loaf into 1-3 slices and use your hands to crumble each slice until the tempeh is completely broken up Now add you crumbled tempeh to your heated oil and add in desired spices to flavor Use a spatula to shift tempeh around in pan as it sears, do this continually as tempeh cooks quickly Let tempeh cook for about 8 mins Dispense onto your plate and enjoy!

SO… WHAT’S FOR LUNCH

So… what’s for lunch? I like breakfast , I do, but lunch! I love love love lunch. Lunch is my favorite meal of the day and on busy days it might be my ONLY meal of the day. Here are some of my favorite lunch Idea’s.

STUFFED PEPPERS What You Will Need to Get started: Basil Sea Salt 2 Onions Garlic Powder Onion Powder Cayenne Pepper 3-4 Whole Bell Peppers Brown, Wild or Black Rice

Lentil Beans and/or Black Beans Avocado, Olive or Grapeseed oil Optional Add Ons: Scallions Tomato Sauce Vegan Cheeze Crumbled Tempeh (recipe on prior pages) Seared Mushrooms Directions: Put your rice in a pot and fill with water Dump water to rinse off access starch Refill pot with water completely covering rice, 1 part rice and 2 parts water Place rice on the stove and bring to a boil Allow rice to boil until all water has evaporated and small holes appear at the surface Use a utensil to reach to the bottom of your rice pot and check for moisture You want to be sure that all water has boiled out before you turn your rice off Steam your lentil beans (lentils have a peppery smell and tend to swell, they cook fast and only need to be steamed) Boil your black beans (You can also buy your beans precooked in 4 oz cartons) Season your beans to a desired flavor ( save black bean water once beans are complete) Rinse your bell peppers clean Cut the tops of peppers horizontally, approximately 1 inch from the top of the pepper straight through Use a spoon to scoop out seeds inside Chop and sear 2 onions in a skillet or pan with avocado, olive or grapeseed oil and season to taste Mix rice, seared onions and beans into one mixture Add a few tsp's of the liquid from the beans OR one tsp of olive oil to the mixture to keep the mixture moist Fill peppers with your rice mixture Roast peppers at 350 degrees for 25-30 mins or leave peppers raw and enjoy!

Washing Bell Peppers Cut and Deseeded Bell Pepper

Stuffed Pepper Before Being Roasted Stuffed Peppers Raw Not Roasted

A Roasting Red Pepper

Lentil and Brown Rice Filled Roasted Red Pepper

CHILI CHILI HOW YOU GET SO FLY What You Will Need to Get started: Onions Sea Salt Lentil Beans and/or Kidney Beans Garlic Powder Onion Powder Sweet Peppers Paprika Powder Cayenne Pepper Heriloom Tomatos Strained Tomato Sauce

Optional Add Ons: Garlic Quinoa Crumbled Tempeh (recipe on prior pages) Mock meat like Beyond Burger or Field Roast vegan Applewood & Italian sausages

Directions: Cook kidney beans 1-2 hours prior Cover lentil beans with water and place on low fire in a sauce pan, as they cook quickly You will know when lentils are done by their peppery aroma Bring strained tomato sauce to a slow boil While tomato sauce is going, sear onions with desired spices (You can also add cooked lentils to onion and sear together for smokier taste) Slice your fresh Heirloom tomatoes and sweet peppers and set aside Once onions and beans are done include all ingredients into tomato sauce and slow churn After all ingredients have smoldered in pot together for 15-20 mins scoop a heaping amount into a bowl, add your favorite crackers and enjoy!

BLACK BEAN BOWL What You Will Need to Get started: Sea Salt Black Beans Two Avocados Garlic Powder Onion Powder Heirloom Tomatos Pre made Guacamole Whole Grain Brown Rice Crumbled Tempeh (recipe on prior pages)

Optional Add Ons: Cilantro Turmeric White Rice Cooked Corn Homemade Guacamole (sea salt, fork mashed avocado, pepper, 1/2 lemon of fresh squeezed lemon juice, 1/3 Vidalia onion chopped & added spices to taste)

Directions: Cook black beans 1-2 hrs prior, season with sea salt, onion powder, garlic powder and spices to taste (save black bean water once beans are complete) Put your rice in a pot and fill with water Dump water to rinse off access starch Refill pot with water completely covering rice, 1 part rice and 2 parts water Place rice on the stove and bring to a boil Allow rice to boil until all water has evaporated and small holes appear at the surface Use a utensil to reach to the bottom of your rice pot and check for moisture You want to be sure that all water has boiled out before you turn your rice off Make crumbled tempeh in separate pan (recipe on prior pages) At the finish of your rice and crumbled tempeh get a medium sized bowl and begin to evenly layer your ingredients Layer: Rice, black beans, fresh sliced heirloom tomatoes, guacamole, crumbled tempeh and then all ingredients again until bowl is filled Pour water from boiled black beans over your Black Bean Bowl and add fresh sliced avocado to garnish Then the most important part‌ Enjoy!

SALADS Salads are an opportunity to try a bunch of different stuff all at once. There are absolutely no rules to the tastes you can make. With salads I always think texture & accents of taste.

Here are a few of my favorite combinations! 

Chopped Spinach Chopped Dates Crushed & Whole Walnuts Caramelized Onions Garlic Hummus & Seared and Seasoned Tempeh

 

Spinach Salad Sliced Carrots Sliced Cucumbers Chopped Cherry Tomatoes Dried Cranberries Cooked Tri-Colored Quinoa Olive Oil & Salt to Dress

Thyme Basil Spinach Salad Honey Crisp Apples Caramelized Onions Warm Olive Oil, Sea Salt & Oregano to Dress

NOODLE SALAD To me, noodle salads are the holy grail of salads. I can not take credit for this idea though. I watched my mom put oodles and noodles on her salads for just about as far back as I can remember. That is where I got this from. Thanks Mum.

Spinach Salad & Lotus Food Brown Rice & Millet  

Ramen Noodles Seasoned with Garlic Powder Onion Powder Turmeric Sea Salt Basil

Spinach Salad & LiveGFree Brown Rice and Quinoa Fusilli Noodles Dressed with Zest Is the Best Sauce (Sauce recipe on Forthcoming Pages)

SPRING

SALAD

What You'll Need to get Started:

Directions:

Pepper Sea Salt Cilantro Oregano Olive Oil Cucumbers Black Olives 2 bottles Italian Dressing Cherry Tomatoes Noodles of Choice

Add sea salt and olive oil to full pot of water and bring to a boil Add noodles to boiling water Chop all vegetables to desired size Once noodles are done strain and add chopped vegetables, chopped cilantro and Italian dressing Mix until all vegetables are evenly distributed Let your spring salad sit in the refrigerator to cool for at least 2 hours and Enjoy!

Optional Add Ons:

Hot Tip:

Carrots Red Onions Garlic Powder Sesame Seeds Hemp Seed Italian Dressing Chopped Zucchini and/or Squash

A lot of the time cheese is added to Italian dressings Be sure to throughly read your bottle’s ingredient list before purchasing

Spring Salad with Penne Noodles & Add Ons

LETTUCE PRAY   Before we leave out of salads, lettuce pray you incorporate more green and Kale is firm with a crunchy texture, I like kale finely chopped Collard greens are even more firm than kale, I also like these chopped very fine for a salad Arugula is somewhat pungent with a stronger taste, it taste great mixed with other greens Spinach is a softer leaf that can have a gritty taste after it’s chewed, it pairs nicely with other flavors, it even pairs well in fruit smoothies

Amen

DRINKS Infused Water Combinations: Strawberry+Mint Cucumber+Lemon (MY FAVORITE) Add sliced fruit to water, refrigerate mixture overnight & enjoy!

Homemade Gingerade: Bring 2-4 cups of water to a boil Peel skin of a thumb of ginger with spoon Slice ginger into small pieces and add to a large glass container Once water is boiling, pour boiling water into the container over ginger pieces and let it sit for 8-10 mins Afterward, you can strain your ginger pieces from your drink or let them stay in Add honey or a liquid sweetener of choice to taste and squeeze half of a lemon into the mixture, stir until all ingredients are mixed throughly Refrigerate until cool & enjoy!

Fresh Apple Cranberry Juice: Purchase approximately 4oz of whole cranberries and two large honey crisp apples Wash all fruit Add cranberries into juicer Once cranberries are juiced, cut apples into quarters and add to juicer Stir juices together and enjoy You can add pineapple or ripened pear juice to sweeten & enjoy!

Golden Milk: Bring 1 1/2 cups of water or plant based milk to boil In a separate mug add: 2 tsp’s of turmeric One large tsp of honey A few shakes of cinnamon and a pinch of pepper You can also add allspice into mug Once water or plant based milk has come to a boil, add to mug, stir and enjoy!  




Golden Milk

WINNER WINNER LETS SEE DINNER

MASHED What You Will Need to Get started: Potato OR Sweet Potato

Directions: Bake your potato’s for 2-3 hrs or Boil for approximately 40 mins Once potato’s are soft, peel and mash with a fork or potato masher Add in your optional add ons Stir, and fold the mashed potatoes until you have completely integrated your optional add on ingredients and you’ve reached your desired consistency If you are doing a plain potato, I recommend leaving the mashed potatoes somewhat chunky to give a home cooked consistency and taste

Optional Add Ons: For potato consider adding ; Plant based milk, Sea Salt, Herbs, Cooked Corn Kernels or Broccoli Pieces, Plain Vegan Yogurt or Coconut Cream to make texture smooth and creamy, Cilantro, Chives and/or Dill For sweet potato consider one or more of the following; Cinnamon, Raisins, Dates, Cloves, Allspice, Maple Syrup, Honey, Molasses or sweetener of choice. Add Coconut oil for buttery taste You can also follow this recipe and use carrots. Boil and mash carrots, use sweet potato add ons for a carrot soufflé’ or use potato add ons for a savory carrot mash Mix and match a few of the add ons to fit your taste buds!

GET SAUCY ZEST IS THE BEST Zest is the Best is a light, refreshing sauce that can be used to coat rice noodles, season chickpeas or dress a salad. This sauce is the perfect zesty and refreshing finish to your favorite summer dishes.

What you’ll need: Lime Basil Thyme Sea Salt Coconut Oil Garlic Powder

Directions: Cut your lime in half and squeeze a half into a bowl. Next, add your basil, thyme, garlic powder and sea salt to taste. If you will be adding this to a warm dish, add your coconut oil last and allow it to melt as a result of the heat of the food. If you will be using this on a cooler dish, warm your coconut oil separately and add it to mixer Once all of your ingredients are completely integrated add it to your dish and toss until food is completely coated

MMM SAUCE I love making my own sauces, especially when I’m looking to avoid certain things like sugar, access salt etc. One homemade sauce that I use on just about everything, from salads, to dip for tater tots, or to just eat because it is there is my MMM sauce.

What you’ll need: Plain Vegan Yogurt (I recommend So Delicious brand) Franks Red Hot hot sauce

Directions: Add 2 parts yogurt and one part Frank’s Red Hot to a medium sized mixing bowl Stir until mixture is completely homogeneous and enjoy!

HEARTY SPAGHETTI SAUCE What you’ll need: Basil Thyme Ginger Sea Salt Raw Honey Spices of Choice Chopped Onions Sliced Garlic Cloves Sliced Heirloom Tomatoes Lacinato Kale AKA Dinosaur Kale Chunky Cut Portobello Mushrooms Strained Tomato Sauce (Only Ingredient listed on jar is “Tomatoes”) Optional Add Ons: Cayenne Pepper Directions: Sear and season onions, garlic, ginger and mushrooms Bring tomato sauce to a slow boil adding in spices and raw honey Add in all seared and seasoned onions, ginger, garlic and mushrooms Chop kale and add in last to be sure it is not over cooked and stripped of nutritional value Let all ingredients smolder together over low fire for 15-20 mins and enjoy!

CHRISTMAS

CASSEROLE

I created this Christmas Casserole during, you guessed it, Christmas time. In 2017 we had a staff Christmas party at Ms Toni’s house, whom you read about earlier. That party is still one of my fondest memories. Before the party I had decided to bring a vegan dish. I made up in my mind it would be something brand new and something good. I put my ideas to use and everyone loved it, everyone really loved it and I did too. The day I made this was actually the last time I made a Christmas Casserole. Maybe I’ll make one again this year.

What you’ll need: Garlic Onions Puff Pastry Large Glass Dish Heidi Ho Spicy Chia Cheeze Earth Balance vegan Butter So Delicious Brand Vanilla vegan Yogurt Field Roast vegan Applewood Sausages

Directions: Set oven to 350 degrees Completely crumble Field Roast by hand to a ground texture Sear and season onions & garlic in Earth Balance In a separate bowl mix together So Delicious yogurt and Hedio Ho Cheeze Add crumbled Field Roast into seared onions and garlic and add Earth Balance Once Field Roast, onions and garlic are seared add to So Delicious yogurt and Hedio Ho Cheeze mixture and mix thoroughly Put 1/2 cup of Earth Balance into a separate sauce pan on very low heat to melt Next, cover the bottom and sides of your large glass dish with puff pastry and brush on melted Earth Balance from the sauce pan Add Field Roast mix to puff pastry and fold sides of puff pastry to incase mixture Layer puff pastry on top of mixture to completely cover and brush on more Earth Balance before inserting into oven for 20 mins or until puff pastry is golden brown and flaky Best served warm at your Christmas party Enjoy!

GMO? The acronym GMO stands for Genetically Modified Organism. Every living thing has genes, you have genes, animals have genes and so do fruits and vegetables. Genes are the motherboard of living organisms.

Genes tell an organism what its outside appearance should look like and what its insides should be like. It’s a code. Scientists have found a way to manipulate or change the genetic code of fruits and vegetables through engineering. This is done by adding or taking genes away. This genetic engineering to crops causes the crop to grow, look, taste and be a certain way. Some fruits and vegetables are genetically engineered to grow and be resistant to herbicides (also known as weedkiller). These herbicides would normally destroy unwanted vegetation and also destroy the crop being intentionally grown. Not anymore.

Another way food is genetically modified is by manipulating its genetic code to grow without baring a seed, to be “seedless”. I am assuming this is done for the convenience and appeal to the consumer who doesn’t want to bother with spitting out or picking out seeds from their food. I also assume that seedless fruit is a financial win for seed sellers and distributers. A farmer will have to return to a seed seller over and over if their crops no longer yield seeds naturally. Though some seedless fruit, like seedless grapes can reproduce from single vine without the need for a seed to reproduce.

Genetic engineering can make foods visually appealing, sweeter and it has even been known for some crop’s genes to be crossed with animal genes for various reasons. GMO foods became widely grown and consumed after an insurgence of their presence in the early 1990’s. Now 92% of all corn and 94% of all soy grown in the United States is genetically modified according to the Center for Food Safety.

The question is though, are GMO foods safe to eat? From what I have gathered, no one is definite on what effect GMO foods will have on the human body, if any. I personally caution against GMO food products. There is also a strong caution against GMO consumption from companies like the Non-GMO Project. Eating organic and/or looking for a “Non-GMO Project “ label on your foods are ways to help circumvent GMO foods.

ROASTED VEGETABLES Shylyn P, whose hands are pictured, showed me this simple and delicious recipe. Another dear friend of mine’s has a mother named Ms Selma who makes me roasted vegetables EVERY TIME I visit. That’s how good these are!

What You’ll Need to get Started: Sea Salt Olive Oil Seasonings of Choice Zucchini, Squash and/or Vegetables of choice

Directions:

Set oven to 350 degrees Slice zucchini, squash and/or other vegetables of choice Lay vegetables flat on baking tray Sprinkle sea salt and seasonings of choice on one side of vegetables only Drizzle olive oil over entire sheet of vegetables Place in oven for 15-20 mins Serve with seared and seasoned mushrooms, on top of a salad or all by themselves and enjoy!

CURRY CHICKPEAS What You’ll Need to get Started: Basil Sea Salt Cashews Curry Powder Turmeric Powder Cooked Chickpeas Coconut Milk or Water

Optional Add Ons: Onions Potatoes Green Peas

Directions: Soak cashews over night before beginning this recipe Bring about 1/2 cup of coconut milk or water to a low simmer (can add or take away desired amount of coconut milk or water used) Add in cooked chickpeas (can be store-bought in carton) Dump water from cashews and add the softened cashews to your chickpeas Add in curry powder, basil, turmeric and salt to taste Let simmer about 17 mins, slow churning occasionally Lay curry chickpeas over a bed of rice or eat all by themselves and enjoy!

DESSERTS I am good at a lot of things, spelling has yet to fall into the category of things I do well.

When I was younger, my sister taught me how to spell “Together” she said “Blaire, just break it up in your brain and think of it as “TO GET HER”. That is a tip I never forgot. There was another word though that I sure did love but often misspelled. That word was “dessert”. One time I mixed up “Desert” and “Dessert” on a school assignment. I still can’t quite remember who taught me this next spelling trick but I never forgot this one either. They told me that whenever I am spelling DESSERT to remember that DESSERT has two S’s and FOOD has two O’s. That is how I can always make sure I'm spelling it right. With that being said… I guess that means you should eat at least two desserts so that that whole equation makes sense

UNLIKELY COUPLES Of all the desserts I could list, the best dessert is fruit. Here are two fruit combinations that aren’t usually paired together but make dynamic duos.

The first Unlikely Couple is a lime and papaya pai.r Squeeze a fresh sliced lime over a sliced papaya and enjoy a fresh dessert.

The next Unlikely Couple is one of my absolute favorites.

Pineapple and lemon. I discovered this combination at a Chinese buffet during my very first Daniel fast. There wasn’t much I could eat, so I started getting creative. I squeezed a lemon wedge over my pineapples and that was all she wrote, I’ve been a lover ever sense.

LET’S DEBATE HONEY Someone who considers themselves vegan has been somewhere reading this E-Book and absolutely cringing every time I made it optional to “Add Honey“ to a dish. That is because there are people who consider themselves vegan that present the fact that honey is from an animal, a bee. Therefore honey should not be consumed as part of a vegan lifestyle.

There are also people who consider themselves vegan who still eat honey presenting the fact that honey is a bee product, not the bee itself and the bee does not have to die in order for humans to use their honey.

Both sides of the coin are right. It is true that honey comes from a bee and that bees don’t have to die in order for humans to use their honey. So what is the fuss? Here are just a few facts from both sides of the honey debate that you can evaluate and decide if honey is right for you. At the very end of the day… practice what you consider best, I don’t have an option… cause I don’t debate honey.

PROS

CONS

• Honey has immune boosting properties that have been linked to improving a wide variety of ailments in humans including cancer and heart disease

• The risk of bee casualty and bee injury is high on bee farms, bee’s wings and legs are sometimes broken off while beekeepers extract honey from their honeycombs

• Applying honey topically can aid in speeding up the healing process of wounds and burns

• When a new Queen bee is about to be born, a swarm of bees will instinctually leave to start a new hive with the older Queen bee Beekeepers will sometimes kill the older Queen bee and/or clip the wings of the bees to prevent them from leaving and lessening honey production

• Inhaling/smelling honey can reduce inflammation of the airways, benefitting those experiencing complications from asthma • Honey has anti-fungal and antibacterial properties, aiding in soothing sore throats and other symptoms associated with the common cold

• The bee population is on the decline, the leading causes of death according to sosbees.org are industry bee farming, bee killing pesticides, unnatural breeding techniques and the destruction of bee’s natural habitat • If bees go extinct many crops humans grow and eat would be impeded or completely fail

organic.org

sos-bees.org

WASHING FRUIT Washing fruit made easy peezy lemon squeezy

Put your fruit into a large bowl Take 2-4 tsp's of pure baking soda and sprinkle it over your fruit Add water into bowl until fruit is covered and swirl your solution to thoroughly mix Let your fruit sit in this solution for about 15 mins Rinse your fruit thoroughly after the time is up and enjoy!

Before

Seeded Globe Grapes After

Other Washing Solutions • Acv + Baking Soda + Water • Fresh Squeezed Lemon Juice + Water • My personal mixture is Baking Soda + Seventh Generation Fragrance/Dye Free Dish Washing Liquid + Water

THNACKTHS

There was a little boy named William who used to live on my block. He was oh so little and he was oh so cute. Every time he came to our house he would ask for snacks, since he was still so small, he had a time getting his S’s out correctly. So instead of saying “snacks” he would say what sounded like “thnackths”… We always knew what he meant though and we always gave him what we had. Here are some snacking ideas for when we need a little something in-between meals.

Snacking Ideas Lara Bars- Frozen Fruit- Veggie Straws- Sweet Peppers- Nuts/ Homemade Trail Mix- I Love Corn Brand Corn Snacks- Brown Rice Cakes with Guacamole- Baby Carrots with Celery and MMM Sauce- Honey Crisp Apples with Peanut Butter and Raisins- Hummus with Whole Wheat Crackers

POPPED What You Will Need to Get started: Deep Pot with Handles and a Lid Non GMO Popcorn Kernels Coconut Oil or Grapeseed Oil

Optional Add Ons: Sugar and Cinnamon Dill and Powdered Vinegar Sea Salt, Pepper and Drizzled Olive Oil Sea Salt, Paprika, Onion Powder, Garlic Powder (This Combo Makes a Delicious BBQ Flavor) Garlic Powder, Sea Salt, Basil and Curry Powder (My Favorite Seasoning Mix)

Directions: Coat the bottom of your pot with a little less than 1/2 inch of oil Right after pouring in oil add about a half of a handful of kernels and evenly distribute them at the bottom of the pot Place a lid on pot and place pot on top of your stove over high heat Let oil and kernels sit on high heat until you hear the kernels beginning to pop Once you hear kernels popping, be sure the lid is secure and use the pots handles to swiftly slide the pot back and forth over the stoves eye This movement will help unpopped kernels stay at the bottom and allow the popped kernels to sit on top on unpopped kernels and not burn Continuously slide pot from side to side until the pot is full or you hear the number of kernels popping dramatically decrease Once popped, take pot off of stove top to avoid popcorn from burning Do not open the lid right away, assume some kernels still may be popping Wait about 45 second to 1 minute before opening lid Pour fresh popcorn into a large bowl (preferably glass due to high temperatures) Add seasonings and enjoy!

You can also add fresh popcorn to a trail mix of nuts, raisins and dark chocolate Make pretzel, peanut butter and raisin popcorn clusters Roll popcorn on peanut butter covered bananas Make popcorn balls with a simple syrup  

This is a deep and wide pot with handles. This pot gives the depth and space for your kernels to pop freely!

Grab a Non GMO label popcorn. There are speculations that US grown corn is all GMO at this point, but I still have some faith that this little label here holds some weight

Coconut oil as the base oil give kernels a buttery taste, go for unrefined virgin oil to be sure you are getting all the flavor and nutrients

My Dear Friend Ms Donna F. Taught Me to Make Popcorn

PERSONAL JOURNEY I love food. Once upon a time I was always looking for the best ingredient to add to my meals and enhance the taste or texture or to frankly‌ get me more food. I came to realize though, that like most things in life, we over analyze and over do things. In this case we may be adding to meals that are better simplified. I did my best to stick to simplicity through this short on hand E-Book.

Through my experience with eating vegan, I have felt and looked my very best while consuming whole foods more than anything else. Whole meaning, foods in their natural state or having been processed as little as possible, free from additives, preservatives or other artificial substances.

My journey has boiled down to simplicity. Very starchy and complex meals are good! They are also a clear indication of the time frame in which I made it. In the beginning of my vegan journey my goal was to “feel" full. My goal now is to lean more toward simplicity. I realized that moderation and balance is a real thing to pay attention to. I am ok with sharing both sides of the spectrum though because we all start somewhere and any step toward a better you is a step in the right direction.

That has surely stood true for me.

Heres to a 1-2 month vegan food challenge turning into a 1-2 year journey.  

STARCHY BEGINNINGS When I first went vegan is was just to challenge myself, I didn’t plan on going past a month or two. What I realized during this challenge was how heavily I was relying on carbs to give me a “full” feeling. I was gravitating toward everything starchy. Tater tots, roasted sweet potatoes, pasta, pasta, pasta (lol), rice, breads and sweeter sauces and snacks.

I will say this. Go ahead and eat the carbs. Allow your body to adjust and begin to taper pack from carb heavy meals to more plant based meals with time. Everything takes time and consistency. A starchy beginning doesn’t last forever.

Chickpeas with Zest is Best Sauce &… Too Much Rice

RELATIONSHIP We all have relationships with our food. One layer of that relationship has naturally developed over time. That is our sensory relationship. We are able to recognize what our favorite foods look and taste like, what they smell like, their texture and I would bet you can vividly imagine how eating that food makes you feel right now.

When considering entering into a vegan food journey, it is important to have realistic expectations of your new food group. These new meals are not what you are used to eating, they won’t hit your senses they way your favorite foods have in the past. Please do not misinterpret me in saying your vegan food won’t taste as good, because it more than likely will taste BETTER. I am saying, get your brain ready for something new. Realistically, that seitan cutlet will not live up to the expectations of a steak, because simply put, it isn’t one.

Start to prime your brain, tastebuds and stomach to expect new and different. A healthy approach may be to make new dishes and call them by new names. Accept that you have let animal products go and accept that that relationship had its season and that season has ended.

Maybe describe the taste of your new plant based dishes to be similar to animal products, but at least, in the earlier stages of your plant based journey, try to call your new foods by new names, even if they are names completely made up by you. I say this because, in all honesty, calling something a “vegan steak” and then not receiving a cow taste, smell and texture could leave you feeling like “something about this is off” or “ I want a real dam steak”. Changing your mind will alleviate you from unrealistic expectations of new foods and prevent you from feeling disappointed, underwhelmed and discouraged from continuing your plant based journey. Allow yourself to enjoy food as it is, not comparing it to anything else, just experiencing it with a fresh palate. I got this ideological stance from the Whole 30 meal plan, so shout out to them. The Whole 30 is not a vegan meal plan, it was my first step toward veganism though, without me even knowing.

Another thing to keep in mind in our relationship with food is that food is a necessity. We have learned to sometimes treat food like a luxury item or a want. Try to eat from necessity MORE times a day than from want, and be honest with yourself about it. Try to actually eat when you are hungry and not before. You can also start to think of things about your body that you want to improve and create your weekly meals around herbs, fruits and vegetables that will enhance that particular part of your bodily health. Work toward maintaining intentional eating habits and this will all help you foster a healthy relationship with what keeps us all alive, our food.

I


Falafel with MMM Sauce

THE ART OF FASTING You may have heard of different types of fast. The Daniel Fast as cited in the Bible, the water fast, Dr Sebi’s 40 day fast, intermediate fasting and the list goes on. Over the last two years I have fasted every month for something. Giving something up every month. Rather it be something small like chips for 30 days or something bigger like sugar and sweeteners for 100+ days. I have even fasted material things, giving up clothing I no longer wore or needed. My first piece of advice on setting out on a fast is to PLAN for it. Starting on a whim can work, setting yourself up for success with a plan will increase the likely hood of you following all the way through though.

Choose something that is difficult for you to give up. Fasting is an opportunity for you to prove to yourself that you do not “need” what you may think you need. For example, my chip fast was hard. I love chips. At the end of the fast though, I didn’t eat chips as much anymore. Through fasting I realized I didn’t need chips to have an appetizing snack. Giving up the chips ushered me into thinking more creatively. Which leads me to a critical piece of advice while fasting. I don’t focus on what I am not allowing myself to have, I think about all the things that I CAN have.

Changing your thoughts to see possibilities instead of what is restricted will help you. I realized that the chips were just one item and there are a million and three other things I could eat instead of the restricted item.

Pray. If you are not spiritual, find a quiet place to sit and be still for some time during your fasting days. Do this especially if you are experience a strong want for what ever it is you decided to give up. Reflect on how the fast is not a punishment but a challenge with the intent that you win. Be grateful and intentionally aware of all the things that you do have outside of the restricted item.

Fast with intention. My fasting started out as challenges. I just wanted to see if I could do it.

Then I narrowed my intentions. During fast I ask God for answers to certain things. Or I fast in attempts to decrease behaviors I feel are not for my highest good. Decreasing my consumption of social media was a fast. I knew at one point in time I was just being plain ole’ simple. I was spending entirely too much time on social media. It wasn’t healthy. I was ingesting unnecessary brain food. We have to pay attention to what we are “eating” in those terms too.

Now you think of a few areas of your life that could use some improvements and try out a fast.

Start with a 3-5 day fast and build from there. Getting better at any speed is still getting better.

GIMMIE SOME SUGAR Sugar comes in all shapes, sizes and disguises. Always look for the suffix “ose”. This “ose” on the end of words is more than likely highlighting a member of the hexose or sugar family. So why even bother, what’s the problem with sugar? Sugar isn’t bad right? No, sugar isn’t bad. Our bodies do need sugar to survive. Artificial sweeteners are bad and excess sugar is bad. Sugar is sweet and tasty but it takes a toll on our joints and skin when we have too much. It’s inflammatory nature often causes flare ups in preexisting conditions or distresses our bodies natural homeostasis or balance. If you do not take anything away from this book, take away that balance in all things is important, especially in our foods.

Here is a list to refer to when you’re looking for “sugar” on a label that might not label sugar as… sugar

• • • •

Malt Azucar Sorbitol Neotame

• • • • •

Barley Malt Molasses Rice Syrup Corn Syrup Saccharine

• • • • •

Aspartame Polydextrose Caster Sugar Brown Rice Syrup Raw Cane Juice

• • • •

Turbinado Sugar Natural Cane Syrup Confectioner Sugar High Fructose Corn Syrup

• • • •

Sugar Maltose Sucrose Lactose

• • • • •

Fructose Glucose Sucralose Galactose Icing sugar

• • • • •

Cane Juice Sugar Cane Invert Sugar Brown Sugar Barbados Sugar

• Corn Syrup Solids • Granulated Sugar • Dehydrated Cane Juice

Mwisho

AFFORDABILITY You can eat well and stay in your budget. Here are some tips to keep things affordable and a list to get you started on your way.

Hot Tips • Shop for snacks/oils/spices from Aldi, TJ Max or Marshalls, they always have quality imported oils and snacks for LESS • Shop in reduced fruit section Fruit is reduced when it is ripe and no longer has a self life Buy it and eat within 1-2 days or freeze • Shop for snacks in bulk at; amazon.com & big box stores that cater to restaurants

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Get Started Now go shopping and try to stay on the perimeter of the store The middle of stores usually hold the foods that do not need refrigeration and rely on added preservatives and additives Try a meal from this book!

Snack Lara Bar Breakfast hot tea and fresh Fruit Lunch spinach salad with seared and seasoned tempeh, have fun with add ons Dinner try roasted vegetables and savory mashed potatoes

Thank you for your time and energy in experiencing this book with me, I appreciate you!

Best to you in your journey Cooking Quick Vegan

e r i a l -B

9-5-2019

COOKING QUICK VEGAN WHOLE FOODS IN HALF THE TIME A PHOTO-E-BOOK

BLAIRE Including photos by  Victoria Miller