Eat like me: High Carb Low Fat for Beginners, easy vegan recipes... (by vegannomadchick)

EAT LIKE ME HIGH CARB LOW FAT FOR BEGINNERS EASY VEGAN RECIPES MONEY-SAVING TIPS

VEGAN NOMAD CHICK

HI THERE! I’m a healthy vegan now, but I haven’t always been like this. I went vegan back in 2008. Prior to that, I ate a standard American diet, one heavy in meat, cheese, and processed foods. I was practically raised on McDonald’s and fast food. I shudder at the thought now. I don’t know how I survived!

Going vegan was my New Year’s Resolution. I was aware of veganism prior to 2008, but I never considered it a real possibility for me. I don’t remember who planted the “seed” of veganism in my mind, but someone gave me the idea that I could survive on plant foods alone.

I jumped right into veganism without sufficient forethought. It was terribly difficult in the beginning. I didn’t have any vegan friends, and mealtimes were always stressful because I felt so restricted. Now I feel the complete opposite— veganism has opened my eyes to the abundance of tasty, nourishing plant foods!

It’s been a learning experience every step of the way. I’ve made plenty of mistakes since I started following a vegan lifestyle, and I learned so much from each and every one. I want to share my experience with you so you can learn from my mistakes and be more informed.

I want to inspire you to think outside the box when it comes to vegan foods. Vegan food is FOOD. It’s the food you already eat and love, with a few unnecessary things left out.

My food is all about simple meals: easy methods, minimal ingredients, and fresh flavors. The meals I create are always vegan, low fat, and affordable.

The recipes in this book are perfect for busy people on the move. Almost all ingredients were purchased at Trader Joe’s, but you should be able to find these ingredients at most grocery stores.

Thanks to Brennan Clary for this photo.

My goal is to lead others by setting an example. I aim to live the best life I can, all while eating a healthy vegan diet. I want to show you how easy, affordable, and normal it is to be vegan. I also promise you that I will never be preachy or negative. I’m here to share positive vibes only.

I hope you find my book helpful on your journey to a healthier lifestyle. Remember that YOU have the power to control your success. Take it one day at a time and never give up. I will always be here to support you.

—Lisa I want to inspire you to think outside the box when

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TABLE OF CONTENTS What does vegan mean?

4

Life is short ⋅ Eat dessert first

28

Why should you eat vegan foods?

5

Nice cream 101

29

A journey of a thousand miles

6

Basic nice cream method

30

Step by step

7

Oatmeal

45

Step 1: Stock your kitchen

8

Sweet toast

50

Trader Joe’s shopping list

9

Will eating carbs make you fat?

11

LUNCH ⋅ DINNER TIME

52

Keep it low fat

12

Savory toast and sandwiches

53

Eat like a queen or king 24/7

13

How to cut an avocado

55

Tips for budget savvy vegans

14

Get in the wrap game

60

Do you suck at cooking?

15

Wrap skills

61

Kitchen tools

15

Roast them veggies

68

Rice is nice

75

BREAKFAST

16

How to cook rice on the stovetop

76

Be fruitful

17

Eat all the potatoes

79

Go bananas

18

Pasta

83

Fruit is affordable

20

Pasta 101

84

Seasonal fruit guide

21

Vegan pizza is healthy

94

Welcome to smoothie town

22

Smoothie steps to success

23

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WHAT DOES VEGAN MEAN? Vegan means avoiding all animal products. This means no milk, eggs, cheese, meat, or seafood. Vegans eat fruit, veggies, grains, and other plant-derived foods. Some people are vegan for ethical reasons, others for environmental reasons. Some vegans only eat raw fruit and vegetables; others may only eat processed vegan foods.

No matter what type of veganism you choose, remember we all have different journeys. At times we might not agree on the details, but at least we can all agree that vegan food is DELICIOUS.

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WHY SHOULD YOU EAT VEGAN FOODS? VEGAN IS SIMPLE. You already eat and

VEGAN IS HEALTHY. Here are some of

love vegan foods—check it out:

the benefits I’ve experienced. You can expect these improvements as well:

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Breakfast: oatmeal, cereal, granola, toast, bagels, fruit.

•

Lunch or dinner: rice, beans, stir-fries, potatoes, tofu, veggie burgers, veggie sushi, sandwiches, salad, soup, burritos or tacos, curries.

•

Snacks: hummus, guacamole, crackers, chips, pretzels, popcorn, dried fruit.

•

•

Sauces and toppings: BBQ sauce, ketchup, mustard, salsa, jam, fruit butter, maple syrup.

•

and my skin is the clearest it has ever been. I suffered with terrible acne for years and tried everything (even Accutane twice—so harsh!!). I’m finally free!

•

•

BETTER ENDURANCE. I’m able to run a few miles with no issues even after not running for weeks. I was never a long-distance runner before going vegan.

Now I’ve completed several 10k and halfmarathon races, as well as my first marathon this year.

•

WEIGHT LOSS. My weight has normalized after years of extreme dieting. Whole plant foods are nutritionally dense and lower in calories than high-fat animal products. Eat as many clean carbs as you’d like and stay active. If gaining weight is your goal, don’t worry. You will just need to eat more high calorie vegan foods.

VEGAN IS CHEAP. Meat and cheese are so expensive! I guarantee you will spend less money on a vegan diet if you focus on whole foods. A whole foods vegan diet is healthier and you’re spending less money, what’s not to like?

MORE ENERGY. I have loads of energy from fueling my body properly.

Dessert: dark chocolate, soy or any nondairy ice cream, sorbet. o This is a general list. Some specific varieties (like honey wheat bagels) aren’t vegan. Check labels to make sure but don’t obsess over every ingredient. A product that’s 99% vegan is still better than a product that’s 0% vegan. Use your best judgment.

CLEAR SKIN. I never wash my face

•

PURE BLISS. I am so incredibly happy at this point in my life. I know my diet contributes to this greatly because I eat so many fruits and veggies. My body and mind are finally getting all the nutrients they need.

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A JOURNEY OF A THOUSAND MILES TAKE THE FIRST STEP TODAY.

TAKE YOUR TIME.

If you want to go vegan, you can! You might not think you can, and there you are wrong. You have to know you can. You can do anything you set your mind to. I could not have predicted I would be a “super” vegan at this point in my life. If I didn’t take that first step on Jan. 1, 2008, who knows where I’d be now!

Don't worry about being 100% vegan right away. Some people prefer to transition slowly into a vegan diet while others prefer to jump right in. Do whatever you feel is best. Once you become vegan, I swear you'll wonder why you didn't start sooner.

MAKE YOUR HEALTH A PRIORITY. Commit to making a change. You are what you eat! You have the power to choose to eat vegan foods every time you sit down for a meal.

BELIEVE IN YOURSELF. Make it happen, one step at a time! Set goals.

Everything you do should push you closer to achieving your goals. If it doesn’t, you shouldn’t be doing it.

LIVE THE LIFE YOU DESERVE. Instead of wishing you could live a certain way, live that way. Instead of wishing you were healthier or fitter, take a step today and work toward it.

TRY, YOU HAVE NOTHING TO LOSE! Try it for a month and see how you like it. If I can become vegan after growing up on a standard American diet full of animal products and fast food, I know you can make a change.

YOU HAVE TO WANT TO MAKE THE CHANGE YOURSELF.

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STEP BY STEP These steps will help keep you on track.

1.

STOCK YOUR KITCHEN. Go to

6.

the store and buy plenty of fruit and veggies. Surround yourself with healthy vegan options. If you don't have junk at home to snack on, you'll be more inclined to reach for fruit when hungry.

2.

TELL EVERYONE YOU’RE GOING VEGAN. Let your friends and family know and ask them for your support. Be prepared for some questions or resistance, but remember that you'll always have me supporting you! Try not to stress about what others think about you. Commit to following a healthy vegan lifestyle for YOU. Be positive and you'll attract positive people into your life.

3.

4.

GET ON SOCIAL MEDIA. Join Instagram and follow vegan accounts for motivation and recipe inspiration.

Instagram is great for networking.

5.

nice water bottle and drink as much water as you can. Drink water 15-30 minutes before eating to avoid messing up digestion. Drink a liter of water as soon as you wake up and keep a water bottle with you as you’re out and about during the day.

7.

LEARN SOME BASIC COOKING SKILLS. If you can cook simple vegan meals at home, you’re on the right track to be a happy, healthy vegan! You'll save money too. I'll help you with recipes and methods along the way.

STAY ACTIVE. Move your body everyday. Walk, bike, swim, do yoga…just as long as you do cardio regularly. Following a healthy diet will only get you so far. Being active daily is very important for wellness and weight loss.

8.

FIND OTHER VEGANS. Starting a new lifestyle is harder when you do it alone. Luckily, you'll never be alone thanks to the Internet. Research vegan meetup groups online. You'll meet new vegan friends at potlucks and have your fill of vegan food. It’s a win-win!

STAY HYDRATED. Get yourself a

GET PLENTY OF SLEEP. Missing out on a few hours of sleep might not seem like a big deal, but being even a little bit tired increases your stress levels. You’ll crave more junk foods when you are sleep deprived.

9.

EAT AS MUCH AS YOU CARE FOR. I can’t stress this enough.

Please eat!

10. REMEMBER

THAT THIS IS A LIFESTYLE, NOT A FAD. Take your time. If you eat vegan 50% of the time, GREAT. If you eat vegan 99% of the time, GREAT! Eat as many vegan meals as you can and don’t worry if you can’t be 100%. You’re still making a positive change.

6. Research vegan meetup groups online.

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STEP 1: STOCK YOUR KITCHEN Remember you already eat and love vegan foods. Now you need to expand and build upon these.

Stock up on your vegan favorites to set yourself up for success. If I’m staying in one location for more than a few months, I try to keep my kitchen stocked with the following. You can find these at Trader Joe’s and at most grocery stores.

• • • • • • • • • • • • • • • • • • •

bananas citrus – oranges, clementines, mandarins peaches, nectarines, and plums frozen fruit – mango and berries cilantro bags of spinach, butter, or romaine lettuce bag of shredded carrots red bell pepper tomatoes – little ones or big ones hummus rice – jasmine or basmati canned diced tomatoes (no salt added) pasta - gluten-free or regular rolled oats almond milk coconut sugar bread or tortillas jam Clif Bars (all flavors are vegan)

PRO TIP: You want to have plenty of healthy vegan foods at your fingertips but you also don’t want to have so much food at home that produce spoils before you have a chance to eat it. Balance is needed.

Having fewer options will make you more efficient with your food choices. Try to use up everything you have before buying more groceries. This helps minimize waste and will save you money in the long run.

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TRADER JOE’S SHOPPING LIST This list contains all the ingredients used in this book. You’ll be able to find these ingredients in most grocery stores as well.

FRESH FRUIT

CHILLIN’ NEAR THE PRODUCE

bananas

coconut water

berries – blackberries, blueberries, strawberries, raspberries

almond milk

citrus – oranges, clementines, mandarins figs

guacamole hummus tofu, baked (7 oz. pack)

kiwi lime mango Medjool dates pomegranate seeds stone fruit – peaches, nectarines, plums FRESH VEGGIES avocado basil beets, steamed and peeled (8 oz. pack), or whole bell pepper – red bell pepper broccoli broccolini Brussels sprouts, shaved (bagged) carrot, shredded (bagged), or whole cauliflower cilantro cucumber English peas (10 oz. pack) garlic greens – spinach, butter or romaine lettuce (bagged) Healthy 8 Chopped Veggie Mix (1 pack) microgreens mushrooms, sliced (bagged) onion – red onion potatoes – golden potatoes, sweet potatoes (3-4# sacks) tomatoes – cherry, heirloom, Roma, sugar plum

FROZEN PRODUCE fruit – mango, pineapple, various berries Brussels sprouts bell pepper strips broccoli DRY GOODS agave syrup all-purpose flour (for cornmeal pizza crust) bagels – onion or pumpkin (seasonal) bread – sprouted flourless whole wheat berry coconut flakes, roasted coconut sugar corn (canned) couscous freeze-dried fruit – blueberries, strawberries jam – any fruit flavor, fig butter (seasonal) oats, rolled (32 oz. bag) pasta – gluten-free or regular pasta sauce pizza sauce rice – jasmine or basmati sriracha sweet chili sauce tomatoes, no salt added (canned) tortillas – chile and onion flour, corn and wheat veggie broth, low sodium

zucchini (courgette)

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black pepper

wwwThese few items are not available at Trader Joe’s.

You can find them in most grocery stores or online when indicated.

cayenne

active dry yeast, in packets (for cornmeal pizza crust)

chili powder

blackstrap molasses

cinnamon

carob powder (available at Whole Foods or online)

coriander, ground

cornmeal (for cornmeal pizza crust)

crushed red pepper

Dave’s Killer Bread

cumin, ground

mesquite powder (available at Whole Foods or online)

curry powder

spinach tortillas – Mission brand

garlic powder

spinach tortillas – Mission brand

salt (only for cornmeal pizza crust)

S

SEASONINGS AND SPICES

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WILL EATING CARBS MAKE YOU FAT? Nope. People incorrectly assume carbs make us fat because of the foods typically served with carbs.

Non-vegan pasta dishes are loaded with fatty cheese, meat, and oil. Eating a fatty pasta meal like this will no doubt make you gain weight. The culprit is not the pasta itself. The fatty cheese, meat, and oil are to blame!

HIGH CARB LOW FAT

Your staples should be clean carbs like oats, rice, bread, potatoes, pasta, and pizza. Fill up on these and eat until you are satisfied.

Never ever attempt to follow a low carb diet because carbs are the main energy source for our bodies. We need carbs to function!

If you are aiming to lose weight, minimize your fat intake but continue to eat clean carbs.

LISTEN TO YOUR BODY

You can be healthy and fit effortlessly, eating as many carbs as you care for as long as you stay active. If you like running, run! If you don’t like running, try biking, walking, or swimming. You need to move your body everyday. You really can eat pasta, bread, and pizza! This is why I love this lifestyle. You never have to go hungry!

This is how I describe my veganism. This means I focus on eating lots of carbohydrates while keeping my fat intake to a minimum. My diet focuses on clean carbs along with veggies and fruit. I try to eat well 80% of the time and leave 20% of my diet for treats. A lifestyle must be sustainable for it to be successful. Don’t restrict yourself and eat when you’re hungry. If you want a vegan donut or two, enjoy every bite and never feel guilty about it.

This means eating intuitively and eating only when you are truly hungry. If you think you are hungry, ask yourself if you are hungry enough to eat an apple. If you’d rather eat chips over a piece of fruit, you know you are not truly hungry. You might be bored or looking for comfort. This also means paying attention to how your body reacts to certain foods. If your stomach hurts every time you eat peanut butter, you should avoid it. On the flip side, if you crave fats, go ahead and eat some.

DITCH THE SCALE Don’t focus on a number. Your character is in no way determined by a number on a scale. Also, muscle weighs more than fat. As you become more fit, the number on the scale might increase but you’ll slim down significantly. Focus on how well you feel instead. This is a real measure of happiness and success.

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KEEP IT LOW FAT MINIMIZE FAT We do need trace amounts of fat to be healthy. Even if you completely avoid overt fats like oil or nuts, you will still consume plenty of fat in your diet. Fruit, veggies, and starches contain small amounts of fat. All these small amounts add up at the end of the day.

DITCH THE OIL Cooking with oil is unnecessary and a waste of calories. If you want to roast veggies, line your pans with parchment paper. This allows you to skip oil entirely because the veggies won't stick to the pan. You can also sautĂŠ veggies without oil: heat a sautĂŠ pan over medium-high heat. Once the pan is hot, add your veggies.

Stir them often with a rubber spatula (if using a coated nonstick pan, otherwise wooden tools are fine). If they start to stick, add a splash of water (or veggie broth), cover the pan and turn down the heat a bit. The steam from the water will loosen them.

CUT OUT THE SALT You never need to add extra salt to your food because veggies naturally contain trace amounts of salt. Our palates are so messed up from eating overly salted processed food and meals from restaurants. It will take time for your palate to readjust to salt-free cooking, but once you go salt-free at home, you won't even miss it. Try to keep your salt intake to a minimum but don't obsess over it. Choose low or no sodium options for tomato sauces, tortillas, or packaged snacks when cooking at home.

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EAT LIKE A QUEEN OR KING 24/7 Being vegan doesn’t have to be expensive. Focus on whole foods and nutritious staples rather than vegan snacks and other processed foods. This means you should buy oatmeal, rice, and broccoli instead of vegan "chicken" nuggets and vegan ice cream. These snack foods are fine in moderation, but they are always more expensive than whole produce or staples. Bulk up on rice and veggies instead!

VEGAN STAPLES ARE AFFORDABLE Rice is the best: A 3-pound bag of rice from Trader Joe’s costs $2.99. This will give you 6.5 large portions of rice at only $0.46 per portion!

Eat rice with whatever veggies you have on hand: greens, shredded carrot, corn, or roast some veggies to go with it. Rice is delicious, nutritious, and very cheap. Check out rice recipes and meal ideas on pg. 75.

Oatmeal is good too: A 32 oz. bag of rolled oats from Trader Joe’s costs $3.99. This will give you 10 big meals if you use 1 cup of dry oats each time. A half gallon of almond milk costs $2.99. Including the price of 2 cups of almond milk, oatmeal for breakfast costs $1.15.

Oatmeal recipes begin on pg. 45.

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TIPS FOR BUDGET SAVVY VEGANS Here are my best tips for saving money on vegan food.

•

AVOID CONVENIENCE FOODS. Focus on whole foods instead. I love that we can find a vegan version of almost anything: "chicken" nuggets, burger patties, ice cream sandwiches, mac and cheese...While delicious, these foods are much more expensive than whole vegan foods like produce and rice. They are also higher in fat and salt, and not as nutritionally dense. So for your wallet and health, I recommend only indulging in vegan convenience foods as a treat.

The cheapest meals at home are those that consist of whole fruit, veggies, and staples like oatmeal and rice.

•

BUY STAPLE FOODS IN BULK. Buy the biggest bag of rice you can find.

Larger sizes are usually cheaper (per ounce or unit) than smaller sizes. Do the math and figure out the price per ounce if you aren't sure. Some grocery stores even have this information printed on the price label on the shelf.

•

•

Make coffee drinks at home instead. Did you know that your daily Starbucks trip adds up to $1825 spent per year? That’s assuming you only spend $5 each time.

•

DON’T WASTE FOOD. Try to use up all the food you have at home before going to the store. When you do go to the store, only buy what you need. When I live alone my fridge is almost empty because I only buy a few items and use them that day or the next.

Unless you are feeding a large family, your fridge doesn’t need to be completely full of fresh produce.

•

BE CREATIVE WITH LEFTOVERS. If you have a little bit of shredded carrot left and you have no idea how to use it, throw it into your pasta sauce or add it on top of your hummus toast. Add extra roasted veggies to your wraps. Really make an effort to use up everything! Any food you throw away is your money out the window.

DON'T EAT OUT AS OFTEN OR AVOID IT COMPLETELY. Eating out is very expensive! Track your spending—every penny—for a week or even a month and see how much you spend eating out. Your money will go further at the grocery store. Eating at home is also healthier because you control exactly what goes into your food.

QUIT STARBUCKS.

•

ORGANIZE YOUR FRIDGE. Keep foods you need to use soon near the front where you can see them. Move sauces and jams to the back. Keep a mental inventory of the food you have at home and plan meals around those foods first. Keeping a mental inventory is easiest when you only purchase what you need.

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DO YOU SUCK AT COOKING? Don’t worry! These recipes require minimal cooking. You don’t NEED to cook to be vegan but it would be best for your wallet and health if you did. Meals like veggie wraps and sandwiches require little to no cooking at all. Cooking at home means cheaper and more nutritious meals. Don’t be discouraged if your first few meals don’t turn out perfectly. The more you cook, the more practice you’ll have under your belt. Your cooking skills will improve over time. Why not start now?

KITCHEN TOOLS Once you get past the smoothie and nice cream sections, none of the recipes require blenders or food processors. Simple is best for me! These basic tools will make your life in the kitchen easier.

• Large pot – for boiling pasta.

• Medium sauce pan with lid – If you don’t have a lid, a large plate works fine.

• Small sauce pan • Large sauté pan • Colander – for straining pasta and rinsing produce.

• Sheet pans and a roll of parchment paper – for baking chippies and roasting veggies.

• Rubber spatula – This is absolutely necessary if your pans have a non-stick coating. Using metal utensils on nonstick coatings wear them down, and eventually you’ll have flakes of the coating in your food. If your pans are scratched up, throw them away.

• Paring knife – a small knife with a clean edge.

• Medium-sized all-purpose knife • Small serrated knife – perfect for slicing soft fruit like tomatoes.

• Bamboo cutting board – Bamboo cutting boards are gentle on your knives.

Onions and garlic will transfer their flavor to the cutting board. To ensure your fruit isn’t flavored with a hint of onion, keep one side for fruit only.

• Set of measuring spoons • Set of measuring cups • Large mixing bowl – a set of 3-4 in various sizes would be handy too.

AND NOW FOR THE MOST IMPORTANT MEAL OF THE DAY...

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BREAKFAST BE FRUITFUL

17

WELCOME TO SMOOTHIE TOWN

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LIFE IS SHORT â‹… EAT DESSERT FIRST

28

OATMEAL

45

SWEET TOAST

50

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BE FRUITFUL Lots of fruit requires no preparation: simply rinse and enjoy! Fruit is an easy snack or meal on its own. Be warned that you will definitely need to build up your tolerance for all this fiber. Don’t worry, just eat as much ripe fruit as you want until you are full.

PRO TIP: Before eating a large fruit meal, drink 1 liter of water and wait 15-30 minutes before eating. Your body needs to be hydrated to digest large amounts of fiber.

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GO BANANAS Bananas should be a staple in your diet. They are cheap, nutritious, and available year-round.

BE THE MONKEY Bananas are very cheap. You can buy an entire case of bananas (40 pounds, around 120 bananas) for around $20.00! Be prepared to answer questions when buying multiple bunches of bananas: Do you work at a smoothie bar? What are you making with all these bananas? Are you a monkey?

RIPE WHEN SPOTTY Bananas are fully ripe when covered in brown spots. As bananas ripen, they change from starchy to sweet. When ripe, bananas are very sweet and easiest to digest. If you eat them before they are fully ripe, you risk an upset stomach. Let your bananas fully ripen before enjoying them.

LET THEM RIPEN In addition to bananas, stone fruit, avocados, pears, kiwi, and tomatoes will continue to ripen after you purchase them. Other fruit like berries, watermelon, citrus, and grapes don’t continue to ripen so choose them ripe and eat them as soon as you can.

DOES FRUIT HAVE TOO MUCH SUGAR? Nope. Eat as much fruit as you want. You will not experience blood sugar spikes when eating fruit, even when eating large amounts because fruit is very high in fiber. The fiber in fruit slows the absorption of sugar into your blood stream. Even as a diabetic, you can eat a fruit-based diet and have no issues.

Robby Barbaro, also known as The Mindful Diabetic on social media, is a Type 1 diabetic. He has managed his diabetes for over 8 years by following a fruit-based diet. Look him up!

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FRUIT PLATES Enjoy a big plate of fruit anytime of day.

A monomeal is a meal consisting of one type of fruit, like the plate of Cara cara oranges pictured here. Monomeals are easier on your digestive system because your body is breaking down only one type of food.

Strawberries, raspberries, and figs make a tasty plate in the summer. Berries should be ripe at the store. Leave figs out at room temperature and try to eat them within a day or two.

Peaches are ripe when slightly soft and fragrant. Keep them out at room temperature until ripe, then enjoy or transfer to the fridge to halt ripening.

Choose firm, unblemished mangoes at the store and let them ripen at room temperature for a few days until fragrant. They should smell sweetly tropical and give a little when squeezed.

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FRUIT IS AFFORDABLE Here are some tips for saving money on nature’s candy.

•

BUY CONVENTIONAL PRODUCE. Don’t feel pressured to buy 100% organic all the time. Organic produce can be more expensive than conventional produce (but not all the time), so be flexible depending on your budget.

•

BUY IN BULK AND FREEZE ‘EM. If fruit is on sale, buy a bunch and prep it for the freezer. Rinse and slice your fruit before transferring it to a Ziploc bag or airtight container. Add frozen fruit to your smoothies, oatmeal, cereal, or just eat them as a snack.

•

AVOID SHOPPING AT WHOLE FOODS. You can find the same produce (even organic) at other grocery stores for much cheaper. Trader Joe’s is usually the cheapest for produce. They have some organic produce too, and everything is high quality and delicious!

Only shop at Whole Foods for specialty items that you can’t find elsewhere.

•

TROPICAL FRUIT IS A SPLURGE. Consider fruit like dragon fruit, passion fruit, and mangos depending on their price as treats if you are on a tight budget. They tend to be pricey. You might be able to find good deals though, so shop around.

•

BUY FROZEN FRUIT. Frozen fruit is just as nutritious as fresh fruit, and sometimes it’s cheaper. Shop around and compare prices.

•

AVOID PRE-CUT FRUIT. While most stores conveniently offer pre-cut fruit like melon, I don't recommend these because they are more expensive than whole fruit.

•

VISIT WHOLESALE FARMER’S MARKETS. If you are lucky enough to live near one, check it out. You’ll be able to buy boxes of produce for super cheap.

•

EAT SEASONAL PRODUCE. Seasonal fruit is cheaper because there’s more of it to go around. Seasonal fruit also tastes better!

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SEASONAL FRUIT GUIDE

DEC ⋅ JAN ⋅ FEB

Asian pear Grapes Pears Persimmons Pineapple Pomegranate

Citrus Kiwi Pears Persimmons Pomegranate

WINTER

SEP ⋅ OCT ⋅ NOV

JUNE ⋅ JULY ⋅ AUG

MAR ⋅ APR ⋅ MAY

Apricots Asian pear Blackberries Blueberries Cantaloupe Cherries Figs Grapefruit Grapes Nectarines Peaches Plums Raspberries Strawberries Watermelon

Apricots Mango Oranges Pineapple Strawberries

SPRING

SUMMER

AUTUMN

This refers to produce seasons in the US—apologies to my foodie friends living abroad. One way to save money on fresh fruit is to focus on eating seasonal fruit. You’ll know what fruit is in season by the store’s displays. If you walk into Trader Joe’s and are greeted by a mountain of nectarines, hooray! It’s nectarine season!

• Apples and bananas are available year-round.

• Expect some variation depending on where you live. For instance, you might find nectarines available into September. Use your taste buds to figure out if nectarines are still in season.

You’ll know nectarine season is coming to a close when they don’t taste as vibrant.

• Check out http://www.fruitsandveggiesmorematters.org/ for more seasonal produce information.

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WELCOME TO SMOOTHIE TOWN If you are lucky enough to have a blender at home, you must make smoothies!

Smoothies are a great way to use up extra fruit and greens like lettuce or spinach.

This is a strawberry, apple, cherry, beet, and Medjool date smoothie blended with water. Be creative with your smoothies and keep an eye on your dog!

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SMOOTHIE STEPS TO SUCCESS Follow these guidelines if you’re a smoothie newbie.

1.

CHOOSE A BASE. What is the main flavor you want in your smoothie? Are you feeling mangoes or bananas today?

Use fresh or frozen fruit for your base.

3.

CHOOSE A LIQUID. You need something to get your smoothie moving along. Water, almond milk or your favorite non-dairy milk, coconut water, and fruit juices are all good choices.

2.

ADD MORE FRUIT. Add a handful of berries, some greens, or a few Medjool dates. If you want to add dried fruit like Medjool dates, soak them for 10-15 minutes in warm water before blending them in. For the smoothest experience soak dried fruit or avoid it using it.

4.

BLEND. Taste test it. Add more fruit or liquid and re-blend until your smoothie is perfect.

SMOOTHIE RECIPES ARE FLUID The following recipes can be changed any way you like: • Substitute the liquid.

• Substitute the fruit.

• Add additional fruit.

• Use fresh or frozen fruit.

• Increase or decrease the size by halving or doubling the recipe.

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Ü BLUEBERRY MANGO SMOOTHIE MAKES 2 CUPS

YOU WILL NEED: 2 handfuls blueberries 1 mango peeled coconut water PRO TIPS: •

Surprisingly, coconut water does not taste like coconut. Once opened, use coconut water within a few days.

•

If you ever crave a sweeter smoothie, add a spoonful of coconut sugar. Coconut sugar is made from the sweet sap of flowers from coconut trees. It’s dark brown and tastes like caramel.

TO MAKE: Place blueberries and mango in the blender canister. Add coconut water until it reaches the 2 cup mark on the canister.

Blend on HIGH.

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Ü BLACKBERRY COOLER MAKES 4 CUPS

YOU WILL NEED: handful blackberries 4 Medjool dates cold water PRO TIPS: •

Add more berries if you want your smoothie a bit thicker.

•

Medjool dates are pictured below. Medjool dates taste like caramel and have a texture like a prune. They are very sweet and addictive. Try some with a tiny bit of peanut or almond butter for a decadent treat!

TO MAKE: Pit your dates – slice the dates in half and remove the seed.

Place blackberries and Medjool dates in the blender canister.

Add cold water until it reaches the 4 cup mark on the canister.

Blend on HIGH.

25

Ü GREEN SMOOTHIE MAKES 4 CUPS

YOU WILL NEED: 4 ripe bananas 2 handfuls spinach cold water PRO TIPS: •

Kale, lettuce, or any leafy green (with the exception of arugula or rocket) will work nicely in this smoothie. Arugula is too peppery!

•

Ripe bananas are the secret to a delicious green smoothie. Banana masks the bitterness of the greens. You won’t even be able to taste them.

Very sneaky!

TO MAKE: Place bananas and spinach in the blender canister. Add cold water until it reaches the 4 cup mark on the canister.

Blend on HIGH.

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A SMOOTHIE A DAY Try these combinations for a nice 4 cup smoothie. Add enough water to reach the 4 cup mark on the blender canister. These recipes use bananas as the base because bananas are cheap and filling. One cup of fruit is around a handful.

MANGO – Use fresh or frozen.

•

Mango banana: 2 bananas 2 cups mango 1 T. coconut sugar

•

Strawberry mango banana: 2 bananas 1 cup strawberries 1 cup mango

•

Nectarine mango banana: 2 bananas 1 nectarine 1 cup mango

BERRIES – Use fresh or frozen.

•

Strawberry banana: 2 bananas 2 cups strawberries 1 T. coconut sugar

•

Mixed berry banana: 2 bananas 2 cups mixed berries

•

Berry date banana: 3 bananas 1 cup berries 4 Medjool dates

MESQUITE – Mesquite powder is pulverized seed pods of the mesquite tree. It tastes like chocolate with hints of caramel and coffee. It is not caffeinated. Find it at Whole Foods or order it online.

•

Mesquite banana: 3 bananas 1 T. mesquite powder 1 T. coconut sugar a few ice cubes

•

Cinnamon mesquite banana: 3 bananas 1 T. mesquite powder 1 T. coconut sugar 1 t. cinnamon a few ice cubes

•

Mesquite blueberry banana: 3 bananas 1 cup blueberries 1 T. mesquite powder 27

LIFE IS SHORT ⋅ EAT DESSERT FIRST The best part about being vegan: you can eat ice cream for breakfast! Okay, technically it isn’t ice cream because it doesn’t contain dairy. We call it nice cream instead. Nice cream is nice to your body and to the cows.

This decadent nice cream contains only two ingredients: bananas and mixed berries. Try the recipe on pg. 31 and fold in mixed berries after blending.

28

NICE CREAM 101 Nice cream is made by blending frozen ripe bananas in a high-powered blender.

YOU WILL NEED: PLENTY OF RIPE BANANAS Even though bananas are the main ingredient, nice cream doesn’t really taste like bananas. It’s super sweet and creamy. This is because ripe bananas are mostly sugar instead of starch. Let your bananas ripen fully for the sweetest nice cream.

Once your bananas are ripe, peel and freeze them whole on a plate overnight. When you are ready for nice cream the next day, take out a few and let them thaw for 10 minutes.

Chop into smaller pieces and blend with other fruit. You won't need additional sweeteners because ripe bananas are so sweet, but feel free to add a sweetener if you like. Nice cream is super easy to make and delicious!

YOU WILL NEED: A POWERFUL BLENDER You need a powerful blender to make super thick nice cream. The second best option would be a food processor.

You can still make nice cream using a regular blender, but the nice cream won’t be as thick. I used a Vitamix 5200 for these recipes. Vitamix blenders are extremely powerful and will last you a lifetime. They are very easy to clean, the canister holds 8 cups, and they come with a tamper. A tamper is a plastic tool used to push food around in the canister as it blends. This is absolutely necessary when making nice cream. If you can, invest in a Vitamix. You will not be disappointed.

29

BASIC NICE CREAM METHOD If you use a Vitamix: let frozen bananas thaw for 10 minutes. Chop bananas into chunks and place into the blender canister. Have the tamper and lid in place. Turn the blender on. Immediately turn the dial to 10 and flip the switch to HIGH. Push the banana pieces around using the tamper. Turn off the blender when the bananas are creamy and evenly blended. This shouldn’t take more than a few seconds.

If you use another blender or food processor: let frozen bananas thaw for 10 minutes, chop into smaller pieces (like banana coins) and pulse.

You will need to scrape down the sides often. You may also want to add a splash of water (not too much!) to help move things along. If you add too much water your nice cream will turn into a smoothie, but HEY it’s still delicious!

A FEW NOTES ABOUT THE FOLLOWING RECIPES: • Most recipes call for frozen berries or fruit to be blended with the frozen bananas. This is to keep the nice cream as cold as possible. You can substitute fresh berries or fruit in the recipes, but keep in mind your nice cream may not be as thick.

• Garnish your nice cream with something to drizzle and something to sprinkle, since contrasting textures make nice cream extra nice.

30

Ü JUST BANANAS SERVES 1

YOU WILL NEED: 5 frozen ripe bananas fresh strawberries fresh blueberries pomegranate seeds PRO TIPS: •

Find pomegranate seeds prepped at Trader Joe’s.

No need to open one yourself!

•

Try topping nice cream with orange segments or your favorite citrus fruit.

Citrus pairs nicely with sweet bananas.

•

Blend in a small amount of vanilla bean, paste, or extract for vanilla nice cream.

TO MAKE: Let bananas thaw for 10 minutes. Chop bananas into small pieces and place into the blender canister.

Have the lid and tamper in place. Turn the blender on.

Immediately turn the dial to 10 and flip the switch to HIGH. Push the bananas around using the tamper. Turn off the blender when creamy and evenly blended. Stop and scrape the sides if necessary.

Enjoy plain or garnish with fresh berries.

31

Ü BLUEBERRIES ⋅ BLACKSTRAP MOLASSES SERVES 1

YOU WILL NEED: 5 frozen ripe bananas fresh or frozen blueberries blackstrap molasses PRO TIPS: •

Blackstrap molasses is quite bitter but a drizzle pairs well with bananas.

•

If you end up making too much nice cream, store it in the freezer and revisit it later, or keep it covered in the fridge. Blend your frozen nice cream a second time (and add other fruit if you’d like).

If you leave it in the fridge it will no doubt melt some. Blend it with more fruit and have a nice smoothie. Your smoothie re-boot will be delicious, and you aren’t wasting any food!

TO MAKE: Let bananas thaw for 10 minutes. Chop bananas into small pieces and place into the blender canister.

Have the lid and tamper in place. Turn the blender on.

Immediately turn the dial to 10 and flip the switch to HIGH. Push the bananas around using the tamper. Turn off the blender when creamy and evenly blended. Stop and scrape the sides if necessary.

Garnish with fresh or frozen blueberries and a drizzle of blackstrap molasses.

32

Ü BLUEBERRY SERVES 1

YOU WILL NEED: 4 frozen ripe bananas handful frozen blueberries fresh blueberries fresh strawberries pomegranate seeds PRO TIP: •

Add a second handful of blueberries to get an even deeper blue-purple color, like the nice cream pictured below.

TO MAKE: Let bananas thaw for 10 minutes. Chop bananas into small pieces and place into the blender canister along with a handful of frozen blueberries.

Have the lid and tamper in place. Turn the blender on.

Immediately turn the dial to 10 and flip the switch to HIGH. Push the fruit around using the tamper. Turn off the blender when creamy and evenly blended. Stop and scrape the sides if necessary.

Garnish with fresh berries.

33

Ü MIXED BERRIES SERVES 1

YOU WILL NEED: 3 frozen ripe bananas handful frozen mixed berries fresh strawberries coconut sugar blackstrap molasses PRO TIP: •

Try freeze-dried fruit as a topping. They are light and crunchy unlike dried fruit. Freeze-dried strawberries are pictured below. Find freeze-dried fruit at Trader Joe’s.

TO MAKE: Let bananas thaw for 10 minutes. Chop bananas into small pieces and place into the blender canister along with a handful of frozen mixed berries.

Have the lid and tamper in place. Turn the blender on.

Immediately turn the dial to 10 and flip the switch to HIGH. Push the fruit around using the tamper. Turn off the blender when creamy and evenly blended. Stop and scrape the sides if necessary.

Garnish with strawberries, coconut sugar, and a drizzle of blackstrap molasses.

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Ü STRAWBERRY SERVES 1

YOU WILL NEED: 3 frozen ripe bananas handful frozen strawberries fresh strawberries fresh blueberries PRO TIP: •

Eat berries as soon as you can after buying them, either that day or the next. Rinse and strain them in a colander. Layer a few paper towels on a plate and spread berries evenly to dry.

TO MAKE: Let bananas thaw for 10 minutes. Chop bananas into small pieces and place into the blender canister along with a handful of frozen strawberries.

Have the lid and tamper in place. Turn the blender on.

Immediately turn the dial to 10 and flip the switch to HIGH. Push the fruit around using the tamper. Turn off the blender when creamy and evenly blended. Stop and scrape the sides if necessary.

Garnish with fresh berries.

35

Ü PINEAPPLE BLACKBERRY SERVES 1

YOU WILL NEED: 3 frozen ripe bananas handful frozen pineapple handful frozen blackberries fresh pineapple fresh blackberries PRO TIP: •

Plain pineapple nice cream is also tasty. Blend 5 frozen ripe bananas with a few handfuls of frozen pineapple.

TO MAKE: Let bananas thaw for 10 minutes. Chop bananas into small pieces and place into the blender canister along with a handful of frozen pineapple and a handful of frozen blackberries.

Have the lid and tamper in place. Turn the blender on.

Immediately turn the dial to 10 and flip the switch to HIGH. Push the fruit around using the tamper. Turn off the blender when creamy and evenly blended. Stop and scrape the sides if necessary.

Garnish with fresh pineapple and blackberries.

36

Ü SPINACH ⋅ BERRY ORANGE SERVES 1-2

YOU WILL NEED: 7 frozen ripe bananas, divided 2 oranges 2 handfuls frozen berries 2 handfuls spinach PRO TIP: •

This recipe makes a bit more than what is pictured here.

TO MAKE: Let bananas thaw for 10 minutes. Chop 3 bananas into small pieces and place into the blender canister along with 2 oranges and 2 handfuls of frozen berries.

Have the lid and tamper in place. Turn the blender on.

Immediately turn the dial to 10 and flip the switch to HIGH. Push the fruit around using the tamper. Turn off the blender when creamy and evenly blended. Stop and scrape the sides if necessary.

Transfer berry orange nice cream to a bowl and keep it in the freezer while you make spinach nice cream.

Repeat this process using remaining 4 bananas and 2 handfuls of spinach. Alternate scoops into bowls and swirl.

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Ü STRAWBERRY ⋅ SPINACH SERVES 1-2

YOU WILL NEED: 5 frozen ripe bananas, divided 3 handfuls frozen strawberries 2 handfuls spinach fresh strawberries PRO TIP: •

This recipe makes a bit more than what is pictured here.

TO MAKE: Let bananas thaw for 10 minutes. Chop 1 banana into small pieces and place into the blender canister along with 3 handfuls of frozen strawberries.

Have the lid and tamper in place. Turn blender on.

Immediately turn the dial to 10 and flip the switch to HIGH. Push the fruit around using the tamper. Turn off blender when creamy and evenly blended. Stop and scrape the sides if necessary.

Transfer strawberry nice cream to a bowl and keep it in the freezer while you make spinach nice cream.

Repeat this process using remaining 4 bananas and 2 handfuls of spinach. Fold in fresh strawberries. Alternate scoops into a bowls or jars.

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Ü KIWI LIME SPINACH SERVES 2

YOU WILL NEED: 7 frozen ripe bananas 3 kiwis, peeled (plus a kiwi for garnish) 1 lime handful spinach coconut sugar PRO TIPS: •

Peel kiwis before blending for the smoothest nice cream.

If you are snacking on kiwis, go ahead and eat the skin.

•

Let kiwis ripen at room temperature until soft when gently squeezed.

The flesh of the kiwi will darken as they ripen.

TO MAKE: Let bananas thaw for 10 minutes. Chop bananas into small pieces and place into the blender canister along with 3 kiwis, the juice from one lime, and a handful of spinach.

Have the lid and tamper in place. Turn the blender on.

Immediately turn the dial to 10 and flip the switch to HIGH. Push the fruit and spinach around using the tamper. Turn off the blender when creamy and evenly blended. Stop and scrape the sides if necessary.

Garnish with fresh kiwi and coconut sugar.

39

Ü MANGO SERVES 1

YOU WILL NEED: 3 frozen ripe bananas 2 handfuls frozen mango fresh blueberries coconut sugar PRO TIP: •

Try mango nice cream swirled with blueberry nice cream like the bowl pictured below. The recipe for blueberry nice cream is on pg. 33.

TO MAKE: Let bananas thaw for 10 minutes. Chop bananas into small pieces and place into the blender canister along with 2 handfuls of frozen mango.

Have the lid and tamper in place. Turn the blender on.

Immediately turn the dial to 10 and flip the switch to HIGH. Push the fruit around using the tamper. Turn off the blender when creamy and evenly blended. Stop and scrape the sides if necessary.

Garnish with fresh blueberries and coconut sugar.

40

Ü CAROB SERVES 1

YOU WILL NEED: 4 frozen ripe bananas 2 T. carob powder 2 T. coconut sugar pomegranate seeds blackstrap molasses PRO TIPS: •

Carob has a mild chocolate flavor and doesn't contain caffeine.

It isn’t related to cocoa.

Find Chatfield's carob powder at Whole Foods in the baking aisle.

•

Substitute cocoa powder for carob powder or blend in a few chocolate pieces. Most dark chocolates are vegan.

TO MAKE: Let bananas thaw for 10 minutes. Chop bananas into small pieces and place into the blender canister along with 2 T. carob powder and 2 T. coconut sugar.

Have the lid and tamper in place. Turn the blender on.

Immediately turn the dial to 10 and flip the switch to HIGH. Push the bananas around using the tamper. Turn off the blender when creamy and evenly blended. Stop and scrape the sides if necessary.

Garnish with pomegranate seeds and a drizzle of blackstrap molasses.

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Ü CAROB ⋅ BLUEBERRY ⋅ SPINACH SERVES 1-2

YOU WILL NEED: 4 frozen ripe bananas 2 handfuls frozen blueberries large handful spinach 2 T. carob powder 2 T. coconut sugar blackstrap molasses

TO MAKE: Let bananas thaw for 10 minutes. Chop bananas into small pieces and place into the blender canister along with 2 handfuls of frozen blueberries, a large handful of spinach, 2 T. carob powder, and 2 T. coconut sugar.

Have the lid and tamper in place. Turn the blender on.

Immediately turn the dial to 10 and flip the switch to HIGH. Push the fruit and spinach around using the tamper. Turn off the blender when creamy and evenly blended. Stop and scrape the sides if necessary.

Drizzle with blackstrap molasses.

42

Ü CINNAMON SERVES 1-2

YOU WILL NEED: 6 frozen ripe bananas 2 t. cinnamon coconut sugar blackstrap molasses PRO TIP: •

Taste test it after blending. Add more cinnamon if you want the cinnamon flavor more pronounced and re-blend. You can also dust cinnamon on top of your nice cream after blending.

TO MAKE: Let bananas thaw for 10 minutes. Chop bananas into small pieces and place into the blender canister along with 2 t. cinnamon.

Have the lid and tamper in place. Turn the blender on.

Immediately turn the dial to 10 and flip the switch to HIGH. Push the bananas around using the tamper. Turn off the blender when creamy and evenly blended. Stop and scrape the sides if necessary.

Garnish with coconut sugar and a drizzle of blackstrap molasses.

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Ü MIXED BERRY ORANGE SAUCE SERVES 1-2

YOU WILL NEED: 2 handfuls mixed berries 1 orange 2 T. coconut sugar TO MAKE: Blend together on HIGH. Make your sauce before nice cream. Transfer the sauce to a small bowl or container, then make nice cream. This way your nice cream won’t melt as you make your sauce.

Ü MAKE IT EXTRA NICE CAROB OR CHOCOLATE DATE SAUCE – Soak a few pitted Medjool dates in warm water for 10-15 minutes. Blend softened dates with carob or cocoa powder. Blend in some of the soak water to thin the sauce. In a pinch you can use pre-made chocolate sauce. Hershey’s brand is vegan!

ORANGE DATE SAUCE – Blend 4 softened Medjool dates with one orange until chunky.

STRAWBERRY SAUCE – Blend a handful of strawberries with 2 softened Medjool dates.

MELTED JAM – Gently heat jam in a small sauce pan until it melts. Drizzle it!

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OATMEAL This is my favorite breakfast other than fruit. Oatmeal is quick and easy to prepare on or off the stovetop and it keeps me full until lunchtime. My favorite oats are Trader Joe’s 100% whole grain oats. They come in a 32 oz. bag.

These overnight oats are topped with Asian pear. Asian pear is available in autumn and looks more like a golden apple. It is crisper than green or yellow pears. Eat them right away or let them ripen for a few days. The recipe for overnight oats is on pg. 49.

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Ü BLACKBERRY JAM OATMEAL SERVES 1

YOU WILL NEED: 1 cup rolled oats 2 cups almond milk a few scoops of blackberry jam fresh raspberries freeze-dried blueberries PRO TIPS: •

•

•

Cook oats in water, any non-dairy milk, or a fruit smoothie. I use almond milk because it makes oatmeal creamy. Feel free to adjust the amount of almond milk you use.

More milk will lead to a creamier oatmeal.

Substitute your favorite fruit jam. Strawberry works nicely.

Find freeze-dried fruit at Trader Joe's. Freezedried blueberries and raspberries are my favorites. They add a nice crunch.

TO MAKE: Heat 2 cups of almond milk in a medium sauce pan on lowmedium heat. Stir in a few scoops of blackberry jam and let it melt into the milk.

Add 1 cup of oats when the milk starts to bubble. Keep stirring the oats every so often for a few minutes. If the oatmeal starts to stick to the bottom of the pan, turn down the heat and stir more frequently. It will thicken as the oats absorb the milk. Once the oatmeal is as thick as you’d like it, turn off the heat.

Garnish with fresh raspberries and freeze-dried blueberries.

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Ü CREAMY CAROB OATMEAL ⋅ FIGS SERVES 1

YOU WILL NEED: 1 cup rolled oats 2 cups almond milk 2 T. carob powder 2 T. coconut sugar fresh figs PRO TIPS: •

Find Chatfield’s carob powder at Whole Foods in the baking aisle.

•

Cocoa powder works nicely as a substitute for carob.

•

Feel free to use brown sugar, maple syrup, or agave syrup instead of coconut sugar.

•

Figs come in quite a few varieties. Try them all if you have the chance.

TO MAKE: Heat 2 cups of almond milk in a medium sauce pan on lowmedium heat. As the milk heats, whisk in 2 T. carob powder and 2 T. coconut sugar.

Add 1 cup of oats when the milk starts to bubble. Keep stirring the oats every so often for a few minutes. If the oatmeal starts to stick to the bottom of the pan, turn down the heat and stir more frequently. It will thicken as the oats absorb the milk. Once the oatmeal is as thick as you’d like it, turn off the heat.

Garnish with sliced figs.

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Ü FRUIT SMOOTHIE OATMEAL SERVES 1

YOU WILL NEED: 1 cup rolled oats 2 handfuls frozen berries 3 T. coconut sugar water fresh strawberries PRO TIPS: •

Cook oats in a smoothie if you run out of almond milk.

•

Cook oats in a Medjool date smoothie for extra sweetness. Blend 4-5 Medjool dates with water or almond milk. Don’t forget to pit them or your blender will hate you!

TO MAKE: Blend 2 handfuls of berries and 3 T. coconut sugar with enough water to yield a 2 cup smoothie. Heat the smoothie in a medium sauce pan on low-medium heat.

Add 1 cup of oats when it starts to bubble. Keep stirring the oats every so often for a few minutes. If the oatmeal starts to stick to the bottom of the pan, turn down the heat and stir more frequently. It will thicken as the oats absorb the smoothie. Once the oatmeal is as thick as you’d like it, turn off the heat.

Garnish with sliced strawberries.

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Ü OVERNIGHT OATS SERVES 1

YOU WILL NEED: 1 cup rolled oats 2 cups almond milk cinnamon 1 orange, chopped pomegranate seeds roasted coconut flakes agave syrup PRO TIPS: •

Adjust the amount of milk depending on how thick or thin you like your oats.

•

Try it with ground nutmeg or ginger.

•

Agave syrup is a sweetener made from the agave plant. It tastes like honey.

TO MAKE: The night before you plan on eating your oats, combine 1 cup of rolled oats, 2 cups of almond milk, and a few shakes of cinnamon in an airtight container. Stir well and store in the fridge.

The following morning, pour your oats into a bowl. Garnish with a chopped orange, pomegranate seeds, roasted coconut flakes, and a drizzle of agave syrup. How easy is that?

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SWEET TOAST If you’re just not feeling oatmeal in the morning and you don’t have any fresh fruit on hand, have some toast or a jelly sandwich. Remember that carbs don't make you fat; the fatty foods eaten with carbs make you fat. Bread is a cheap healthy staple. Enjoy it as often as you’d like.

PRO TIP: Did you know that most bread is vegan? Check ingredients for honey because some wheat breads use it as a sweetener. Enriched breads like brioche and croissants are almost never vegan. If you happen to find a vegan bakery offering these, indulge and enjoy every bite!

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TOAST COMBOS Jammy toast and fruit make a quick and filling meal. Try these combinations.

Corn rye toast with FROG jam and roasted coconut flakes.

Corn rye bread is available at Trader Joe’s. FROG jam is made with figs, raspberries, oranges, and ginger.

Dave's Killer Bread with blackberry jam and sliced peaches.

You can find Dave’s Killer Bread at Costco and most grocery stores. Their 21 Whole Grains and Seeds and Blues Bread with a Blue Cornmeal Crust are vegan and delicious.

Dave’s Killer Bread with blackberry jam, mandarin slices, freeze-dried raspberries, and toasted sesame seeds. You can find freeze-dried raspberries at Trader Joe’s.

Pumpkin bagels with fig butter, sliced bananas, strawberries, and roasted coconut flakes. Pumpkin bagels and fig butter are available seasonally at Trader Joe’s.

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LUNCH â‹… DINNER TIME SAVORY TOAST AND SANDWICHES

53

GET IN THE WRAP GAME

60

ROAST THEM VEGGIES

68

RICE IS NICE

75

EAT ALL THE POTATOES

79

PASTA

83

VEGAN PIZZA IS HEALTHY

94

Z

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SAVORY TOAST AND SANDWICHES Savory toast and sandwiches are easy to make and a delicious way to use up leftover hummus and any random veggies you have in the fridge. Try the bread toasted and enjoy more than one.

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Ü AVOCADO ⋅ HEIRLOOM TOMATO SERVES 1

YOU WILL NEED: Dave’s Killer Bread Blues Bread, toasted avocado heirloom tomato, sliced black pepper PRO TIPS: •

Heirloom tomatoes come in all sorts of funky shapes and colors. Don’t be turned off by their greens, purples, and other crazy color patterns. They all taste a little different. Each one is delicious!

TO MAKE: •

Freshly cracked pepper makes this toast extra nice.

Smash some avocado onto each slice using a fork.

Detailed instructions on how to cut an avocado are on the following page.

Top with sliced heirloom tomato and freshly cracked black pepper.

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HOW TO CUT AN AVOCADO Cutting an avocado takes some practice. Be careful and move slowly at first.

Grip the avocado gently on one side.

Using a large, sharp knife in your other hand, cut the avocado lengthwise around the pit. Twist the two halves and separate them to expose the pit. Discard the little stem piece if it’s still attached otherwise it will inevitably end up in your guacamole or on your toast.

Fold a kitchen towel and use this to hold onto the avocado half containing the pit. To remove the pit, gently tap the pit with the knife edge. Use enough force so that the knife edge wedges into the pit, but not so much force that the knife cuts all the way through it. You want the knife wedged slightly into the pit so it stays put. Gently twist the knife.

The pit should stick to the knife and come out easily.

Scoop the flesh out with a spoon. If you want it cut into segments, set both avocado halves on a cutting board. Using a smaller knife (a butter knife works too), cut into the avocado flesh in a cross-hatch pattern but don’t cut all the way through the skin. Use a spoon to scoop out the segments.

PRO TIPS: •

If you discover parts of the avocado are slightly brown, don’t worry! You can still eat it.

It’s just a bit bruised.

•

Keep avocados out at room temperature. Eat them once they are slightly soft when gently squeezed.

•

To store leftover avocado, squeeze lemon or lime juice on the avocado to prevent browning. Avocado turns brown when exposed to air but it’s still safe to eat. Cover it tightly with plastic wrap. Press the wrap directly onto the avocado flesh to minimize air contact.

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Ü BASIC VEGGIE SANDO SERVES 1

YOU WILL NEED: Dave’s Killer Bread – Blues Bread avocado, sliced red bell pepper, sliced romaine lettuce heirloom tomato, sliced red onion, sliced shredded carrot hummus PRO TIP: •

Prep leftover onion for the freezer. Dice it and transfer to a Ziploc bag.

Place this bag into a second Ziploc bag or airtight container before freezing. A two-layer barrier is necessary for storing onion because the onion flavor will permeate other foods in your freezer. Frozen onion works best in pasta sauces, soups, and stirfries. Add frozen onion to the pan as you sauté your veggies.

TO MAKE: Top one slice of bread with avocado slices (or smash some avocado on top). Layer sliced bell peppers, lettuce leaves, heirloom tomato, red onion, and top with shredded carrot.

Slather hummus on another slice of bread and place on top of your veggie mound.

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Ü HUMMUS ⋅ SPINACH ⋅ CARROT ⋅ TOMATO SERVES 1

YOU WILL NEED: sprouted flourless whole wheat berry bread, toasted roasted red pepper hummus spinach shredded carrot sugar plum tomatoes, sliced crushed red pepper PRO TIPS: •

Trader Joe’s sprouted flourless whole wheat berry bread contains minimal ingredients, 2g of fiber, and 5g of protein. It’s tasty and surprisingly light.

TO MAKE: Cover each slice with a generous layer of roasted red pepper hummus. Top with spinach, shredded carrot, and sliced sugar plum tomatoes.

Sprinkle with crushed red pepper.

•

Sugar plum tomatoes are small and sweet like cherry tomatoes.

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Ü HUMMUS ⋅ TOMATO ⋅ CILANTRO SERVES 1

YOU WILL NEED: Dave’s Killer Bread – 21 Whole Grains and Seeds, toasted roasted red pepper hummus heirloom tomato, diced cilantro crushed red pepper PRO TIPS: •

Cilantro is also known as coriander.

•

Tomatoes lose their flavor when you refrigerate them. Always keep them out at room temperature and use them as soon as they are ripe. Only store tomatoes in the fridge after you slice them. Tomatoes are ripe when slightly soft.

TO MAKE: Cover each slice with a generous layer of roasted red pepper hummus. Top with diced heirloom tomato and a large handful of cilantro.

Sprinkle with crushed red pepper.

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Ü ONION BAGEL VEGGIE SANDO SERVES 1

YOU WILL NEED: onion bagels, toasted spicy hummus Roma tomato, sliced cucumber, sliced microgreens PRO TIPS: •

I used Roma tomatoes here but any tomato will work just as well. Slice tomatoes with a serrated knife.

•

Microgreens are the shoots of salad vegetables like arugula, Swiss chard, mustard, or beetroot.

They are picked just after the first leaves develop.

They make any dish extra fancy.

TO MAKE: Cover each half with a generous amount of spicy hummus.

Build your sandwiches with sliced tomatoes, cucumbers, and a small bunch of microgreens.

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GET IN THE WRAP GAME All the previous toast and sandwich recipes can easily be made into wraps. Swap the bread for some vegan tortillas. Wraps are perfect. Use your leftover rice, potatoes, and veggies and roll them up into a delicious wrap. How easy is that?

Wraps made at home are healthier and cheaper than buying a wrap out. They are also easily transportable—a plus for us busy vegans! You can find the ingredients for these wraps on pg. 67.

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WRAPS SKILLS Here are my tips for you freestyle wrappers: • These recipes will give you enough fillings to make wraps for a few days. If a recipe calls for shredded carrot, buy 1 bag of shredded carrot. If you don’t use all of it in one round of wraps, save the leftovers and use them when making a second round.

• Choose sturdy yet flexible tortillas. My favorite tortillas are Trader Joe’s chile and onion flour tortillas.

• Have your fillings prepped and ready to go before wrap building commences. If you are building wraps for later, wait until hot ingredients (like rice or couscous) have cooled to room temperature before building them.

• The order in which you add ingredients to the wrap is important. First add your rice or lettuce, then your hummus, guacamole, or sauce. Lastly, add more veggies or lettuce.

Add your sauce in the middle of the building sequence so it isn’t in direct contact with the tortilla. This will lead to soggy wraps.

• Build all 10 wraps at once in an assembly line fashion. Wrap each one tightly in foil. Store them in a large Ziploc bag in the fridge and eat them within 2-3 days.

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Ü BEET IT MAKES ~10 WRAPS

YOU WILL NEED: 1 cup jasmine rice, dry 2 cups water chile and onion flour tortillas 1 pack (8 oz.) steamed and peeled baby beets, sliced shredded carrot butter lettuce sugar plum tomatoes, sliced roasted red pepper hummus TO MAKE: PRO TIP: •

Baby beets come steamed, peeled, and ready to use at Trader Joe’s.

Make rice: Add 1 cup jasmine rice and 2 cups water to a medium sauce pan. Stir it once and heat over medium-high heat until it comes to a boil. Turn down the heat until it remains at a simmer. Stir occasionally. If rice sticks to the bottom of the pan, turn down the heat and stir more often.

Once the rice has absorbed most of the water, stir it once more. Turn off the heat and cover. Steam for 20 minutes.

Build your wraps: If you are building wraps for later, wait until the rice has cooled to room temperature.

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Ü BETTER THAN CHIPOTLE MAKES ~10 WRAPS

YOU WILL NEED: spinach tortillas (Mission Brand) or chile and onion flour tortillas 2 heirloom tomatoes, diced butter lettuce

cilantro lime rice 1 cup jasmine rice, dry 2 cups water 1 lime cilantro, chopped

fajita veggies ½ cup diced red onion 1 bag (16 oz.) frozen bell pepper strips (or fresh bell peppers, sliced) black pepper, cayenne chili powder, ground cumin ground coriander 1 cup pre-made pasta or pizza sauce (optional)

guacamole 2 avocados 1 lime cilantro, chopped garlic powder

TO MAKE: Make cilantro lime rice: Add 1 cup jasmine rice and 2 cups water to a medium sauce pan. Stir it once and heat over medium-high heat until it comes to a boil. Turn down the heat until it remains at a simmer. Stir occasionally. If rice sticks to the bottom of the pan, turn down the heat and stir more often. Once the rice has absorbed most of the water, stir it once more. Turn off the heat and cover. Steam for 20 minutes. Mix in a handful of chopped cilantro and the juice from one lime.

Make fajita veggies: Heat a large sauté pan over medium-high heat. Once the pan is hot, add onion and bell pepper. Stir often. If they start to stick, add a splash of water, cover the pan and turn down the heat a bit. Season with black pepper, cayenne, chili powder, ground cumin and coriander.

Optional: add 1 cup of pasta or pizza sauce to the veggies as you sauté them. Cook veggies until tender.

Make guacamole: Mash two avocados. Mix in chopped cilantro, the juice from one lime, and garlic powder. Detailed instructions on how to cut an avocado are on pg. 55.

Build your wraps: don’t forget to add heirloom tomato and butter lettuce!

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Ü FREESTYLE WRAPS There are no rules in the wrap game! Use any of your favorite veggies in a wrap. Try these combos.

WHOLE WHEAT

Ezekiel sprouted whole wheat tortillas

spinach

romaine lettuce

shredded carrot cilantro roasted red pepper hummus sriracha

VERY VEGGIE chile and onion flour tortillas spinach romaine lettuce shredded carrot cherry tomatoes roasted red pepper hummus

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Ü SORTA SAMOSA MAKES ~10 WRAPS

YOU WILL NEED: 1 cup couscous, dry 1 cup water 1 pack (10 oz.)

English peas chile and onion flour tortillas spinach shredded carrot cilantro jalapeño hummus PRO TIPS: •

•

Couscous tastes like pasta but has a texture like rice.

Try the English peas at Trader Joe’s. They come in a 10 oz. pack washed, cleaned, and ready to use.

TO MAKE: Make couscous: heat 1 cup of water in a small sauce pan until boiling. Turn off the heat and add 1 cup couscous. Stir well and cover. Let sit for 5 minutes then fluff with a fork.

Steam peas: place peas in a steamer over boiling water for 3-4 minutes, or cut the corner of the bag and microwave on high for 2-3 minutes.

Build your wraps: If you are building wraps for later, wait until the couscous and peas have cooled to room temperature.

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Ü TACO TUESDAY EVERYDAY SERVES 2-4

YOU WILL NEED: corn and wheat tortillas shredded carrot cherry tomatoes, sliced cilantro guacamole (pg. 63)

fajita veggies ¼ cup diced red onion 1 bag (10 oz.) sliced mushrooms half bag (8 oz.) frozen bell pepper strips (or fresh bell peppers, sliced) black pepper cayenne chili powder ground cumin

TO MAKE:

ground coriander

Make fajita veggies: Heat a large sauté pan over medium-high heat. Once the pan is hot, add onion, mushrooms, and bell peppers. Stir often. If they start to stick, add a splash of water, cover the pan and turn down the heat. Season with black pepper, cayenne, chili powder, ground cumin and coriander. Cook veggies until tender.

PRO TIPS: •

•

Try Trader Joe’s chunky spicy guacamole auténtico if you don’t want to make your own.

Build your tacos: serve with shredded carrot, cherry tomatoes, cilantro, and plenty of guacamole.

Mushrooms will release water as you sauté them.

Turn up the heat slightly and stir until the water evaporates.

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Ü TOFU Trader Joe’s has baked tofu packed and ready to go. Simply slice and enjoy. Try it in these wraps.

SPICY TOFU chile and onion flour tortillas spinach butter lettuce shredded carrot red bell pepper sugar plum tomatoes 1 pack (7 oz.) baked tofu cilantro jalapeño hummus sriracha BE THE RAINBOW chile and onion flour tortillas spinach butter lettuce shredded carrot red bell pepper cilantro 1 pack (7 oz.) baked tofu beet hummus

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ROAST THEM VEGGIES Roasted veggies are easy to make and are absolutely delicious as leftovers.

PARCHMENT PAPER WILL SET YOU FREE Oil-free, that is! This is the key to roasting veggies without oil. You can find it in most grocery stores near the foil and plastic wrap. It usually comes in a roll but you might be able to find it in pre-cut sheets. You can re-use parchment paper a few times. Leave it on the pans when you’re not actively roasting veggies. Wax paper is not the same!

Here are some tips to keep you on top of your roast game: • To save time and energy, roast twice as many veggies as you need.

Since you are already using energy to heat the oven, you might as well roast as many veggies as you can. Filling the oven also gives you plenty of roasted veggies for leftovers.

• Let veggies cool completely before packing them up. Store leftovers in airtight containers or bags in the fridge.

• Cut veggies into similarly sized pieces so they roast in the same amount of time. The roasting time depends on how large your veggies are: the larger the pieces, the longer they will take to roast.

• Most recipes recommend roasting veggies at 425F. The roasting temperature is flexible. If you roast veggies at 400F, they will take longer and might not brown as much. Don’t roast veggies over 425F because this is the maximum safe temperature for parchment paper. You risk burning the paper at higher temperatures.

• Usually I don't season veggies before roasting, but feel free to season them as you like. Some nice seasonings are black pepper, cayenne, chili powder, garlic powder, ground cumin and/or ground coriander.

• Use cake pans or pizza pans if you don’t have sheet pans.

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Ü BROCCOLI ⋅ CAULIFLOWER ⋅ BEET ⋅ COUSCOUS SERVES 1-2

YOU WILL NEED: head broccoli head cauliflower 2 medium beets (or several small beets) black pepper 1 cup couscous, dry 1 cup water PRO TIP: •

Here the roasting temperature is lower (400F as opposed to 425F) because of the beets. If you chop your beets small like the beets pictured here, they will roast faster than the other veggies. A lower temperature ensures the beets won’t be overroasted before the broccoli and cauliflower are done.

TO MAKE: Roast veggies: preheat oven to 400F. Line two sheet pans with parchment paper. Cut the stem off heads of broccoli and cauliflower, then cut florets (little trees) from the bulky part.

Spread florets onto one pan. Rinse beets well and peel them.

Chop into similarly sized pieces. Spread them onto the other pan. Season both pans with black pepper. Roast for 40 minutes. Check them after 30 minutes or so and taste them. If the beets still taste raw, roast them for a few more minutes. Rotate pans halfway through to ensure even roasting.

Make couscous: heat 1 cup of water in a small sauce pan until boiling. Turn off the heat and add 1 cup couscous. Stir well and cover. Let sit for 5 minutes then fluff with a fork.

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Ü BROCCOLI ⋅ RICE ⋅ SWEET CHILI SAUCE SERVES 1-2

YOU WILL NEED: 1 cup basmati rice, dry 2 cups water 2 heads broccoli cilantro, chopped crushed red pepper sweet chili sauce PRO TIP: •

Trader Joe’s has the best sweet chili sauce! Other grocery stores should have it in the Asian food section.

TO MAKE: Make rice: Add 1 cup basmati rice and 2 cups water to a medium sauce pan. Stir it once and heat over medium-high heat until it comes to a boil. Turn down the heat until it remains at a simmer. Stir occasionally. If rice sticks to the bottom of the pan, turn down the heat and stir more often.

Once the rice has absorbed most of the water, stir it once more. Turn off the heat and cover. Steam for 20 minutes.

Roast broccoli: preheat oven to 425F. Line two sheet pans with parchment paper. Cut the stem off heads of broccoli, then cut florets (little trees) from the bulky part. Spread florets onto the pans. Roast for 20-30 minutes. Rotate the pans halfway through to ensure even roasting.

Sprinkle with chopped cilantro and crushed red pepper.

Drizzle with sweet chili sauce.

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Ü BROCCOLI ⋅ SWEET POTATO ⋅ RICE SERVES 1-2

YOU WILL NEED: 1 cup jasmine rice, dry 2 cups water head broccoli 2-3 sweet potatoes cilantro tomato, sliced crushed red pepper sweet chili sauce

TO MAKE: Make rice: Add 1 cup jasmine rice and 2 cups water to a medium sauce pan. Stir it once and heat over medium-high heat until it comes to a boil. Turn down the heat until it remains at a simmer.

Stir occasionally. If rice sticks to the bottom of the pan, turn down the heat and stir more often. Once the rice has absorbed most of the water, stir it once more. Turn off the heat and cover. Steam for 20 minutes.

Roast veggies: preheat oven to 425F. Line two sheet pans with parchment paper. Cut the stem off the head of broccoli, then cut florets (little trees) from the bulky part. Spread florets onto one pan. Rinse sweet potatoes well and cut into small chunks or slices.

Spread them onto the other pan. Roast for 20-30 minutes. Rotate the pans halfway through to ensure even roasting.

Serve with a handful of cilantro and sliced tomato. Sprinkle with crushed red pepper and drizzle with sweet chili sauce.

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Ü BROCCOLINI ⋅ MUSHROOM ⋅ CILANTRO SERVES 1

YOU WILL NEED: 1 cup jasmine rice, dry 2 cups water bunch broccolini 1 bag (10 oz.) sliced mushrooms black pepper crushed red pepper cilantro PRO TIPS: •

Broccolini is similar to broccoli but has smaller florets and long stalks.

•

Mushrooms will release water as you sauté them.

Turn up the heat slightly and stir until the water evaporates.

TO MAKE: Make rice: Add 1 cup jasmine rice and 2 cups water to a medium sauce pan. Stir it once and heat over medium-high heat until it comes to a boil. Turn down the heat until it remains at a simmer. Stir occasionally. If rice sticks to the bottom of the pan, turn down the heat and stir more often. Once the rice has absorbed most of the water, stir it once more. Turn off the heat and cover. Steam for 20 minutes.

Roast broccolini: preheat oven to 375F. Line a sheet pan with parchment paper and spread broccolini onto the pan. Roast for 20 minutes. Rotate the pan halfway through to ensure even roasting.

Sauté mushrooms: heat a medium sauté pan over medium-high heat.

Once the pan is hot, add the mushrooms. Season with black pepper.

Stir often. If they start to stick, add a splash of water, cover the pan and turn down the heat. Sauté mushrooms until tender.

Serve with a handful of cilantro and a sprinkle of crushed red pepper.

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Ü SHAVED BRUSSELS ⋅ JASMINE RICE SERVES 1-2

YOU WILL NEED: 1 cup jasmine rice, dry 2 cups water 1 bag (10 oz.) shaved Brussels sprouts black pepper chili powder ground cumin cilantro, chopped crushed red pepper peanut coconut sauce, Whole Foods brand PRO TIPS:

TO MAKE:

•

If you shop at Whole Foods for one thing, let it be their peanut coconut sauce. It is the only vegan pre-made peanut sauce I’ve found, and it’s absolutely delectable.

Make rice: Add 1 cup jasmine rice and 2 cups water to a medium sauce pan. Stir it once and heat it over medium-high heat until it comes to a boil. Turn down the heat until it remains at a simmer. Stir occasionally. If rice sticks to the bottom of the pan, turn down the heat and stir more often. Once the rice has absorbed most of the water, stir it once more. Turn off the heat and cover. Steam for 20 minutes.

•

Find shaved Brussels sprouts at Trader Joe’s or shave whole Brussels sprouts yourself in a food processor with a slicing disc.

Roast Brussels sprouts: preheat oven to 400F. Line a sheet pan with parchment paper. In a large bowl, liberally sprinkle black pepper, chili powder, and ground cumin over the Brussels sprouts. Mix them with your hands to ensure they are evenly coated. Spread them onto the pan. Roast for around 15 minutes.

They will roast quickly. Rotate the pan halfway through to ensure even roasting.

Sprinkle with chopped cilantro and crushed red pepper. Serve with peanut coconut sauce.

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ROASTED VEGGIES: ALWAYS A GOOD IDEA Roast double the amount of veggies you need so you always have leftovers for meals later in the week. Try these serving suggestions.

Eat roasted veggies on their own. Drizzle with sweet chili sauce and sprinkle with chopped cilantro and crushed red pepper.

Try roasted broccoli with mini heirloom tomatoes and jasmine rice. Sprinkle with chopped cilantro and crushed red pepper.

Roasted broccoli and cauliflower are delicious on top of a big plate of pasta.

Try roasted sweet potatoes in a wrap with guacamole, butter lettuce, and cilantro.

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RICE IS NICE Rice is ridiculously cheap and filling. Buy the biggest bag of rice you can find and center your meals around it.

PRO TIP: To save time, cook double the amount of rice you need. Once cooled, store your leftover rice in an airtight container. It will be good for a few days in the fridge. Just zap in the microwave for 1-2 minutes and fluff with a fork.

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HOW TO COOK RICE ON THE STOVETOP Cooking rice on the stovetop is my preferred method. You have more control when you make it yourself, and it’s easy! It just takes some practice.

My favorite types of rice are basmati, jasmine, and sticky rice. Sticky rice is perfect for veggie sushi. Feel free to use brown rice if you like it.

For jasmine and basmati rice, use 1 cup rice to 2 cups water. For sticky rice, use 1.5 cups rice to 2 cups water. Check the package instructions if you aren’t sure.

Add rice and water to a medium sauce pan. Stir it once and heat it over medium-high heat until it comes to a boil. Turn down the heat until the rice remains at a simmer (a low boil, with gentle bubbles). Stir the rice occasionally. If rice sticks to the bottom of the pan, turn down the heat and stir more often.

Once the rice has absorbed most of the water, stir it once more. Turn off the heat and cover the pan with a lid or large plate. Let the rice steam for 20 minutes. Carefully remove the lid and stir well.

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Ü BRUSSELS ⋅ TOMATO ⋅ CILANTRO ⋅ RICE SERVES 1

YOU WILL NEED: 1 cup jasmine rice, dry 3 cups water, divided half bag (8 oz.) frozen Brussels sprouts heirloom tomato, sliced cilantro crushed red pepper PRO TIP: •

I prefer frozen Brussels sprouts because they are smaller and more tender than fresh ones.

TO MAKE: Make rice: Add 1 cup jasmine rice and 2 cups water to a medium sauce pan. Stir it once and heat it over medium-high heat until it comes to a boil. Turn down the heat until it remains at a simmer. Stir occasionally. If rice sticks to the bottom of the pan, turn down the heat and stir more often.

Once the rice has absorbed most of the water, stir it once more. Turn off the heat and cover. Steam for 20 minutes.

Steam Brussels sprouts: add Brussels sprouts and 1 cup of water to a medium sauce pan. Heat until boiling. Turn down the heat and let simmer for 8-10 minutes or until the sprouts are hot all the way through. Drain the water before serving.

Serve with sliced heirloom tomato, a handful of cilantro, and a sprinkle of crushed red pepper.

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RICE BOWLS FOR DAYS Rice bowls make an easy meal, especially if you have leftover rice in the fridge.

Warm your rice in the microwave and top it with your favorite veggies.

HEIRLOOM TOMATO ⋅ CILANTRO

CORN ⋅ CILANTRO ⋅ SWEET CHILI SAUCE

CARROT ⋅ CILANTRO ⋅ BUTTER LETTUCE

TOMATO ⋅ CILANTRO ⋅ CARROT ⋅ BUTTER LETTUCE

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EAT ALL THE POTATOES Potatoes are an excellent staple for high carb vegans because they are delicious, cheap, and filling. You can eat chips (or ‘fries’) everyday if you want, just bake them instead of frying. I prefer organic potatoes. They grow underground so I feel focusing on organic is more important. Buy your organic potatoes from Trader Joe’s.

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Ü BAKED CHIPPIES SERVES 1-2

YOU WILL NEED: 2 pounds organic golden potatoes chili powder (optional) ground cumin (optional) PRO TIPS: •

Just like when roasting veggies, I recommend you bake all your chippies in one go. Prep and bake the entire sack of potatoes.

•

Serve them with guacamole, hummus, salsa, or sweet chili sauce.

TO MAKE: Preheat oven to 425F. Line two sheet pans with parchment paper.

Rinse potatoes well and chop into similarly sized pieces.

Optional: In a large bowl, liberally sprinkle chili powder and ground cumin over the chippies. Mix them with your hands to ensure they are evenly coated. Spread them onto the pans.

Bake for around 45 minutes, but check them after 30. Rotate the pans and stir them around so they brown evenly, then roast for 10-15 more minutes until done. Taste them if you aren't sure. The baking time depends on how large you cut your chippies.

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Ü BRUSSELS SPROUT ⋅ BELL PEPPER SERVES 1-2

YOU WILL NEED: ¼ cup diced red onion half bag (8 oz.) frozen Brussels sprouts ¼ cup water 1-2 bell peppers, diced black pepper chili powder garlic powder ground coriander ground cumin PRO TIP: •

For extra yum: serve this dish with a side of hummus. Dip your chippies!

TO MAKE: Heat a large sauté pan over medium-high heat. Once the pan is hot, add onion. Stir often. If it starts to stick, add a splash of water, cover the pan and turn down the heat. Cook the onion until soft.

Add Brussels sprouts to the pan along with a ¼ cup of water.

Cover the pan and let the steam cook the sprouts. Stir occasionally and add a splash of water if they start to stick.

Once the sprouts are heated through, add bell peppers.

Season with black pepper, chili powder, garlic powder, ground coriander and cumin. Sauté bell peppers until tender.

Serve with baked chippies (pg. 80), rice, or pasta.

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Ü BRUSSELS SPROUT ⋅ CARROT ⋅ TOMATO SERVES 1-2

YOU WILL NEED: ¼ cup diced red onion half bag (8 oz.) frozen Brussels sprouts ¼ cup water 1 cup canned diced tomatoes (no salt added) 1 T. coconut sugar handful shredded carrot black pepper cayenne PRO TIP: •

Coconut sugar balances the acidity of the tomatoes.

TO MAKE: Heat a large sauté pan over medium-high heat. Once the pan is hot, add onion. Stir often. If it starts to stick, add a splash of water, cover the pan and turn down the heat. Cook the onion until soft.

Add Brussels sprouts to the pan along with a ¼ cup of water.

Cover the pan and let the steam cook the sprouts. Stir occasionally and add a splash of water if they start to stick.

Once the sprouts are heated through, stir in 1 cup diced tomatoes, 1 T. coconut sugar, and a handful of shredded carrots. Season with black pepper and cayenne. Stir frequently and simmer for a few minutes to heat the tomatoes and carrots.

Serve with baked chippies (pg. 80), rice, or pasta.

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PASTA Pasta is easy to make and super filling. Boil a pot of water, add pasta, stir occasionally and wait 7-10 minutes. Drain and toss with your favorite sauce. Add plenty of veggies: sautĂŠed, roasted, or fresh. The recipe for this fresh beet, carrot, and cilantro pasta is on pg. 85.

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PASTA 101 Here’s all the info you need to eat yourself into a pasta coma. You’re welcome.

GLUTEN-FREE PASTA

SO SAUCY

These recipes are all gluten-free. I use glutenfree pasta because I like the texture. Gluten-free pastas are made from corn, rice, quinoa, or a combination of these.

Trader Joe’s, Target, and most grocery stores sell gluten-free pasta. Feel free to use regular pasta if you prefer it. There’s nothing wrong with gluten itself, though!

Try making your own sauce using canned diced tomatoes. Pre-made sauces contain more salt.

Look for canned diced tomatoes labeled “no salt added.” Pre-made sauces are good to use in a pinch, just look for low sodium varieties.

Check ingredient labels because some pre-made sauces contain cheese.

I don’t give exact measurements for seasonings in these recipes. Season the sauce to taste, meaning add in a small amount of the recommended seasonings and taste the sauce after each addition.

NOODLE SHAPES AND SUCH Try spaghetti noodles, macaroni noodles, any noodle shape you like in these recipes. Fusilli noodles (the spiral ones) are better for saucy pasta dishes because sauce clings to these spirals. Spaghetti noodles are best for cream or oil-based sauces. Tube noodles like penne are good for chunky veggie sauces. I use fusilli in these recipes because they are fun to eat, and they look nice in a photo.

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Ü BEET ⋅ CARROT ⋅ CILANTRO SERVES 2-4

YOU WILL NEED: 1 bag (16 oz.) pasta gluten-free corn and rice ½ cup diced red onion red bell pepper, diced 1 pack (8 oz.) steamed and peeled baby beets, diced handful shredded carrot black pepper cilantro crushed red pepper PRO TIP: •

Baby beets come steamed, peeled, and ready to use at Trader Joe’s.

TO MAKE: Cook pasta according to package instructions. Typically, gluten-free pasta cooks in 7-10 minutes.

Heat a large sauté pan over medium-high heat. Once the pan is hot, add onion and bell pepper. Stir often. If they start to stick, add a splash of water, cover the pan and turn down the heat. Cook veggies until tender. Add diced beets and a handful of shredded carrot. Stir until heated through. Season with black pepper.

Add pasta right into the pan with the veggies and mix well.

Stir in a handful of cilantro leaves just before serving and sprinkle with crushed red pepper.

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Ü BROCCOLI ⋅ MUSHROOM ⋅ BELL PEPPER SERVES 2-4

YOU WILL NEED: 1 bag (16 oz.) pasta gluten-free corn and rice ½ cup diced red onion 1 bag (10 oz.) sliced mushrooms red bell pepper, diced head broccoli half a large can (28 oz.) diced tomatoes (no salt added) 1 T. coconut sugar black pepper tomato, sliced PRO TIP: •

Mushrooms will release water as you sauté them.

Turn up the heat slightly and stir until the water evaporates.

TO MAKE: Cook pasta according to package instructions. Typically, gluten-free pasta cooks in 7-10 minutes.

Cut the stem off the head of broccoli, then cut small florets (little trees) from the bulky part. Set florets aside.

Heat a large sauté pan over medium-high heat. Once the pan is hot, add onion, mushrooms, and bell pepper. Stir often. If they start to stick, add a splash of water, cover the pan and turn down the heat. Cook veggies until tender.

Add broccoli florets and a few more splashes of water. Once the broccoli is cooked through, stir in diced tomatoes, 1 T. coconut sugar, and black pepper. Stir frequently and simmer for a few minutes to heat the tomatoes.

Add pasta right into the pan with the sauce and mix well.

Garnish with slices of tomato.

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Ü BROCCOLI ⋅ TOMATO ⋅ CURRY SERVES 1-2

YOU WILL NEED: half bag (8 oz.) pasta gluten-free brown rice ¼ cup diced red onion half bag (8 oz.) frozen broccoli 1 cup canned diced tomatoes (no salt added) 1 T. coconut sugar black pepper chili powder curry powder garlic powder PRO TIPS: •

•

•

Use fresh or frozen broccoli in this recipe.

Frozen produce is just as nutritious as fresh.

Frozen veggies are best in pasta sauces, stews or soup, and in tacos or fajitas.

Try this pasta with roasted broccoli.

TO MAKE: Cook pasta according to package instructions. Typically, gluten-free pasta cooks in 7-10 minutes.

Heat a large sauté pan over medium-high heat. Once the pan is hot, add onion and broccoli. Stir often. If they start to stick, add a splash of water, cover the pan and turn down the heat.

Cook veggies until tender.

Stir in 1 cup diced tomatoes, 1 T. coconut sugar, black pepper, chili powder, curry powder, and garlic powder. Stir frequently and simmer for a few minutes to heat the tomatoes.

Add pasta right into the pan with the sauce and mix well.

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Ü BRUSSELS SPROUT ⋅ MUSHROOM SERVES 1-2

YOU WILL NEED: half bag (8 oz.) pasta gluten-free corn and rice ¼ cup diced red onion 1 bag (10 oz.) sliced mushrooms 2 red bell peppers, diced half bag (8 oz.) frozen Brussels sprouts half jar (about 1.5 cups) pre-made pasta sauce black pepper shredded carrot crushed red pepper PRO TIP: •

Mushrooms will release water as you sauté them.

Turn up the heat slightly and stir until the water evaporates.

TO MAKE: Cook pasta according to package instructions. Typically, gluten-free pasta cooks in 7-10 minutes.

Heat a large sauté pan over medium-high heat. Once the pan is hot, add onion, mushrooms, and bell pepper. Stir often. If they start to stick, add a splash of water, cover the pan and turn down the heat. Cook veggies until tender.

Add Brussels sprouts to the pan, along with a 1/4 cup of water. Cover the pan and let the steam cook the sprouts. Stir occasionally and add a splash of water if they start to stick.

Once the sprouts are heated through, stir in half a jar of premade pasta sauce and season with black pepper.

Add pasta right into the pan with the sauce and mix well.

Serve with shredded carrot and a sprinkle of crushed red pepper.

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Ü CARROT ⋅ ZUCCHINI ⋅ BELL PEPPER SERVES 2-4

YOU WILL NEED: 1 bag (16 oz.) pasta gluten-free brown rice 2 carrots, sliced zucchini, sliced red bell pepper, diced 2 cups canned diced tomatoes (no salt added) 1 T. coconut sugar black pepper garlic powder (or minced fresh) PRO TIPS: • •

Zucchini = courgette.

Rinse whole carrots well before chopping. You only need to peel carrots if you want to maintain the bright orange color. If you are using carrots in a stew or sauce and don’t mind that the color isn’t as vibrant, go ahead and skip peeling them.

TO MAKE: Cook pasta according to package instructions. Typically, gluten-free pasta cooks in 7-10 minutes.

Heat a large sauté pan over medium-high heat. Once the pan is hot, add carrot, zucchini, and bell pepper. Stir often. If they start to stick, add a splash of water, cover the pan and turn down the heat. Cook veggies until tender.

Stir in 2 cups diced tomatoes, 1 T. coconut sugar, black pepper, and garlic powder. Stir frequently and simmer for a few minutes to heat the tomatoes.

Add pasta right into the pan with the sauce and mix well.

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Ü CHOPPED VEGETABLE ⋅ TOMATO SERVES 2-4

YOU WILL NEED: 1 bag (16 oz.) pasta gluten-free corn and rice 1 pack (16 oz.) “Healthy 8 Chopped Veggie Mix” 1 large can (28 oz.) diced tomatoes (no salt added) 2 cups low sodium veggie broth 1 T. chili powder 1 t. cayenne powder red bell pepper, diced cilantro, chopped TO MAKE: PRO TIP: •

Trader Joe’s “Healthy 8 Chopped Veggie Mix” contains: broccoli, carrot, red and green cabbage, jicama, peppers, radish, and celery. Feel free to use your own mix.

Add 1 pack “Healthy 8 Chopped Veggie Mix” into a large pot along with 1 large can diced tomatoes, 2 cups low sodium veggie broth, 1 T. chili powder, and 1 t. cayenne powder. Heat over high heat until boiling then turn down the heat to keep it simmering. Stir occasionally. Let simmer until veggies are tender.

Cook pasta according to package instructions. Typically, gluten-free pasta cooks in 7-10 minutes.

Add pasta right into the pan with the veggie mix and mix well. Garnish with diced bell pepper and chopped cilantro.

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Ü MUSHROOM ⋅ ONION ⋅ TOMATO SERVES 1-2

YOU WILL NEED: half bag (8 oz.) pasta gluten-free brown rice ¼ cup diced red onion 1 bag (10 oz.) sliced mushrooms 1 cup canned diced tomatoes (no salt added) 1 T. coconut sugar black pepper cayenne chili powder garlic powder PRO TIP: •

Mushrooms will release water as you sauté them.

Turn up the heat slightly and stir until the water evaporates.

TO MAKE: Cook pasta according to package instructions. Typically, gluten-free pasta cooks in 7-10 minutes.

Heat a large sauté pan over medium-high heat. Once the pan is hot, add onion and mushrooms. Stir often. If they start to stick, add a splash of water, cover the pan and turn down the heat. Cook veggies until tender.

Stir in 1 cup diced tomatoes, 1 T. of coconut sugar, black pepper, cayenne, chili powder, and garlic powder.

Stir frequently and simmer for a few minutes to heat the tomatoes.

Add pasta right into the pan with the sauce and mix well.

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Ü ZUCCHINI ⋅ GARLIC ⋅ HEIRLOOM TOMATO SERVES 1-2

YOU WILL NEED: half bag (8 oz.) pasta gluten-free brown rice ¼ cup diced red onion 2-3 garlic cloves, minced zucchini, sliced 1 cup canned diced tomatoes (no salt added) 1 T. coconut sugar black pepper basil, cut into strips 2 heirloom tomatoes, diced PRO TIP:

TO MAKE:

•

Zucchini = courgette.

Cook pasta according to package instructions. Typically, gluten-free pasta cooks in 7-10 minutes.

•

Add fresh basil near the end of the cooking process for maximum flavor.

Heat a large sauté pan over medium-high heat. Once the pan is hot, add onion, garlic, and zucchini. Stir often. If they start to stick, add a splash of water, cover the pan and turn down the heat. Cook veggies until tender.

Stir in 1 cup diced tomatoes, 1 T. coconut sugar, black pepper, and a few basil leaves, cut into tiny strips. Stir frequently and simmer for a few minutes to heat the tomatoes. Mix in diced heirloom tomatoes at the very end.

Add pasta right into the pan with the sauce and mix well.

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Ü ZUCCHINI ⋅ MUSHROOM ⋅ BASIL SERVES 1-2

YOU WILL NEED: half bag (8 oz.) pasta gluten-free brown rice ¼ cup diced red onion 2-3 garlic cloves, minced zucchini, sliced 1 bag (10 oz.) sliced mushrooms black pepper basil, cut into strips heirloom tomato, diced PRO TIPS: •

Zucchini = courgette.

•

Add fresh basil near the end of the cooking process for maximum flavor.

•

Mushrooms will release water as you sauté them.

Turn up the heat slightly and stir until the water evaporates.

TO MAKE: Cook pasta according to package instructions. Typically, gluten-free pasta cooks in 7-10 minutes.

Heat a large sauté pan over medium-high heat. Once the pan is hot, add onion, garlic, zucchini, and mushrooms. Stir often.

If they start to stick, add a splash of water, cover the pan and turn down the heat. Once the veggies are almost cooked through, season with black pepper and stir in a few basil leaves, cut into tiny strips. Cook veggies for a few minutes until tender. Mix in diced heirloom tomato at the very end.

Add pasta right into the pan with the veggies and mix well.

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VEGAN PIZZA IS HEALTHY Eat pizza everyday if you crave it. Forgo the cheese and you forgo the fat and loads of calories. You won’t miss it, I swear!

PRO TIP: If you have a hankering for vegan pizza but don’t want to make one at home, most pizza places can make you a vegan pizza easily. Ask them to leave off the cheese and load on the veggies. Pizza crust and marinara sauce are traditionally vegan.

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Ü CORNMEAL PIZZA CRUST SERVES 1

YOU WILL NEED: 1 cup warm water 1 T. active dry yeast 1 t. coconut sugar (or any sugar) 2 cups all-purpose flour ½ cup cornmeal 1 t. salt your favorite pizza sauce veggie toppings PRO TIPS: •

Use vegan cheese sparingly as it’s high in fat.

TO MAKE: •

•

Trader Joe’s pizza sauce is vegan and most other brands are as well.

Some topping ideas: spinach, shredded carrot, bell pepper, tomato, red onion, broccoli, mushroom, pineapple.

Sprinkle with chopped cilantro and crushed red pepper after baking.

Preheat oven to 425F and line a sheet pan or pizza pan with parchment paper. Cut the paper to fit.

Have 1 cup of warm water in a bowl. The water temperature should be around 110-115F (the temperature of a nice warm bath). Sprinkle 1 T. active dry yeast and 1 t. coconut sugar over the water. Stir once and let it sit for 10 minutes until foamy.

Add 2 cups all-purpose flour, ½ cup cornmeal, and 1 t. salt. Mix with your hands until you can form it into a ball. Keep dough ball in a large bowl and cover. Let it sit for 5 minutes.

Evenly spread dough to fit the pan. Bake for 10 minutes, top with sauce and your favorite veggies (and a spot of vegan cheese if you’d like) and bake for an additional 10 minutes. You might need to bake it for longer depending on how generous you were with your toppings.

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BIG THANKS! To the newbie vegans – Thank you for giving veganism a try.

Remember to focus on the big picture and don’t worry about scrutinizing each and every label. Do the best you can! If you have any questions at all, please contact me on Tumblr or Instagram and I will try my best to answer them or point you in the right direction.

To the seasoned vegans – Thank you for taking that step.

To the vegan-curious – Thank you for your curiosity. The fact that you want to eat more vegan meals is amazing.

To YOU – Thank you for purchasing my first book! It means so much to me. If we ever cross paths, I owe you a hug!

WELCOME TO A NEW WAY OF EATING 96