Plant-Based Cookbook for Beginners: 130 Delicious, Easy and Health Restoring Vegan Recipes

Discover How You Can Take Control of Your Health and Finally Reach Your Weight Loss Goals With The Plant Based Lifestyle

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Plant-Based Cookbook for Beginners: 130 Delicious, Easy and Health Restoring Vegan Recipes

Table of contents :
Introduction
The Problem
Here’s Where This Cookbook Comes In
The (Whole-Foods) Plant-Based Diet
The Essentials of the Plant-Based Diet
The focus of this cookbook
What to eat on the WFPB?
Foods to avoid on the WFPB
Sourcing vital nutrients on the WFPB
The WFPB Has Many Benefits!
Prepping Your Plant-Based Kitchen
28-Day Meal Plan & Shopping Lists
Week 1
Week 2
Week 3
Week 4
Recipes
Breakfasts & Smoothies
Breakfast
Recipe 1: Corn Porridge with Strawberries
Recipe 2: Potato and Broccoli Hashbrown
Recipe 3: Mixed Seed Bread
Recipe 4: Avocado-Lettuce Sandwich
Recipe 5: Cajun Tofu Scramble
Recipe 6: Orange French Toasts
Recipe 7: Mixed Berry Chia Pudding
Recipe 8: Coconut Bulletproof Coffee
Recipe 9: Breakfast Naan Bread with Garlic Butter
Recipe 10: Creamy Coconut-Sesame Bread
Recipe 11: Sweet Almond Blueberry Pancakes
Recipe 12: Mushroom & Peas Chickpea Omelet
Recipe 13: Ful Medames (Egyptian Stewed Beans)
Recipe 14: Strawberry, Peach, and Pine Nut Yogurt
Recipe 15: Coconut Waffles with Cranberries
Smoothies
Recipe 16: Chocolate Orange Smoothie
Recipe 17: Blueberry Pear Shake
Recipe 18: Minty Green Booster
Recipe 19: Orange Papaya Smoothie
Recipe 20: Gingerbread Man Smoothie
Recipe 21: Dandelion Mango Smoothie
Recipe 22: Berry Merry Zinger
Recipe 23: Coconut Chocolate Shake
Recipe 24: Avocado Banana Zinger
Recipe 25: Apple Cherry Smoothie
Recipe 26: Kiwi Peach Summer Smoothie
Recipe 27: Dragon Fruit & Cucumber Smoothie
Recipe 28: Black Currant Shake
Recipe 29: Pumpkin Banana Smoothie
Recipe 30: Chocolate Cinnamon Smoothie
Scrumptious Soups & Salads
Soups
Recipe 31: Potato Cheese Soup
Recipe 32: Herby Tomato & Red Pepper Soup
Recipe 33: Mixed Greens Soup with Ginger
Recipe 34: Classic Italian Minestrone
Recipe 35: Green Cabbage Soup
Recipe 36: Caramelized Onion Soup
Recipe 37: Mexican Sweetcorn Soup
Recipe 38: Sweet Potato Miso Soup
Recipe 39: Spicy Peanut Carrot Soup
Recipe 40: Lentil Butternut Soup
Recipe 41: Soy Chorizo Soup with Brown Lentils
Recipe 42: Green Vietnamese Soup
Recipe 43: Curry Mushroom Soup
Recipe 44: Tofu Sour Soup
Recipe 45: Spicy Red Pepper Soup
Salads
Recipe 46: Bulgur and Pomegranate Salad
Recipe 47: Apple Salad with Avocado
Recipe 48: Roasted Brussels Sprouts Salad with Sultanas
Recipe 49: Classic Panzella Salad
Recipe 50: Minty Mixed Tomato Salad
Recipe 51: Nectarine & Tofu Cheese Salad
Recipe 52: Southern Style Salad
Recipe 53: Beet and Strawberry Salad
Recipe 54: Seasonal Fruit Salad
Recipe 55: Quinoa Salad with Roasted Sweet Potatoes
Recipe 56: Red Cabbage, Apple, and Beets Salad
Recipe 57: Blueberry and Fig Salad with Pomegranate
Recipe 58: Red Grape, Broccoli, and Almond Salad
Recipe 59: Greek Salad with Rosemary Dressing
Recipe 60: Asparagus, Tomato & Bell Pepper Salad
Plant Based Dinners to Die For
Recipe 61: Brussels Sprouts Stir-Fry
Recipe 62: Grilled Kabocha Squash with Chimichurri
Recipe 63: Indian Style Seitan Bake
Recipe 64: Caprese Casserole
Recipe 65: Grilled Zucchini with Kale Pesto
Recipe 66: Mixed Mushroom Pizza
Recipe 68: Moroccan Chickpea Curry
Recipe 69: Mango Rice with Almonds
Recipe 70: Creamy Cheesy Fettuccine
Recipe 71: Eggless Florentine Pizza
Recipe 72: Tofu Loaf with Nuts
Recipe 73: Mushroom Biryani
Recipe 74: Taco Quinoa Bowls
Recipe 75: Buckwheat Cabbage Roll
Recipe 76: Grilled Soy Chorizo with Asparagus
Recipe 77: Cauliflower and Avocado Pizza Bowls
Recipe 78: Paprika & Tomato Primavera
Recipe 79: Creole Tofu Rice Bowls
Recipe 80: Chickpea and Pinto Bean Stew
Bars
Recipe 81: Peanut Butter and Chocolate Bars
Recipe 83: Pumpkin Seeds Cashew Bars
Recipe 84: Hazelnuts & Chocolate Bars
Recipe 85: Mint Coconut Bars
Quick Munchies
Recipe 86: Mixed Seed Crackers
Recipe 88: Spinach and Kale Chips
Recipe 89: “Cheddar” Biscuits
Recipe 90: Spicy Toasted Nuts
Dips
Recipe 91: Cranberry Almond Dip
Recipe 92: Guacamole Hummus
Recipe 93: Herby Pistachio Dip
Recipe 94: Kale Jalapeño Dip
Recipe 95: Spicy Black Bean Dip
Delicious Plant-Based Desserts to Treat Yourself
Recipe 96: Dark Chocolate Fudge
Recipe 97: Lemon Sponge Cake
Recipe 98: Apricot Tarte Tatin
Recipe 99: Zucchini Cake
Recipe 100: Custard Tart
Recipe 101: Coconut Strawberry Parfait
Recipe 102: Lemon & Vanilla Truffles
Recipe 103: Cranberry Fat Bombs
Recipe 104: Minty Chocolate “Cheese”cake
Recipe 105: Blueberry Yogurt Jars
Recipe 106: Raspberry Chocolate in a Jar
Recipe 107: Vanilla Quinoa Pudding
Recipe 108: Banana Pudding
Recipe 109: Matcha Brownies with Hazelnuts
Recipe 110: Minty Coconut Ice Cream
Essential Sauces & Condiments
Sauces
Recipe 111: Chili Marinara Sauce
Recipe 112: Tangy Pea Butter Sauce
Recipe 113: Alfredo Sauce
Recipe 114: Onion Gravy with Red Onion
Recipe 115: Velote Sauce
Recipe 116: Pineapple Sauce
Recipe 117: Mexican Enchilada Sauce
Recipe 118: Peanut Satay Sauce
Recipe 119: Chili Zucchini Sauce
Condiments
Recipe 121: Red Pizza Sauce
Recipe 122: Homemade Ketchup
Recipe 123: Teriyaki Sauce
Recipe 124: Worcestershire Sauce
Recipe 125: Buffalo Sauce
Recipe 126: Cajun Seasoning
Recipe 127: BBQ Spice Rub
Recipe 128: Fajita / Taco Seasoning
Recipe 129: Old Bay Seasoning
Recipe 130: Jerk Seasoning
Final Take Away
Resources

Citation preview

Plant-Based Cookbook for Beginners 130 Delicious, Easy and Health Restoring Vegan Recipes & a 28 Day Meal Plan to

Kickstart Your Journey

\

Jessica Harrows Copyright © 2019 by Jessica Harrows All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

A 100% Plant-Only Cookbook 28-Day Meal Plan for Effortless Weight Loss and Improved Health 130 Fun and Delicious Recipes to Improve Your Health

Contents Introduction The Problem Here’s Where This Cookbook Comes In The (Whole-Foods) Plant-Based Diet The Essentials of the Plant-Based Diet The focus of this cookbook What to eat on the WFPB? Foods to avoid on the WFPB Sourcing vital nutrients on the WFPB The WFPB Has Many Benefits! Prepping Your Plant-Based Kitchen 28-Day Meal Plan & Shopping Lists Week 1 Week 2 Week 3 Week 4 Recipes Breakfasts & Smoothies Breakfast Recipe 1: Corn Porridge with Strawberries Recipe 2: Potato and Broccoli Hashbrown Recipe 3: Mixed Seed Bread Recipe 4: Avocado-Lettuce Sandwich Recipe 5: Cajun Tofu Scramble Recipe 6: Orange French Toasts Recipe 7: Mixed Berry Chia Pudding Recipe 8: Coconut Bulletproof Coffee Recipe 9: Breakfast Naan Bread with Garlic Butter Recipe 10: Creamy Coconut-Sesame Bread Recipe 11: Sweet Almond Blueberry Pancakes Recipe 12: Mushroom & Peas Chickpea Omelet Recipe 13: Ful Medames (Egyptian Stewed Beans) Recipe 14: Strawberry, Peach, and Pine Nut Yogurt Recipe 15: Coconut Waffles with Cranberries Smoothies Recipe 16: Chocolate Orange Smoothie

Recipe 17: Blueberry Pear Shake Recipe 18: Minty Green Booster Recipe 19: Orange Papaya Smoothie Recipe 20: Gingerbread Man Smoothie Recipe 21: Dandelion Mango Smoothie Recipe 22: Berry Merry Zinger Recipe 23: Coconut Chocolate Shake Recipe 24: Avocado Banana Zinger Recipe 25: Apple Cherry Smoothie Recipe 26: Kiwi Peach Summer Smoothie Recipe 27: Dragon Fruit & Cucumber Smoothie Recipe 28: Black Currant Shake Recipe 29: Pumpkin Banana Smoothie Recipe 30: Chocolate Cinnamon Smoothie Scrumptious Soups & Salads Soups Recipe 31: Potato Cheese Soup Recipe 32: Herby Tomato & Red Pepper Soup Recipe 33: Mixed Greens Soup with Ginger Recipe 34: Classic Italian Minestrone Recipe 35: Green Cabbage Soup Recipe 36: Caramelized Onion Soup Recipe 37: Mexican Sweetcorn Soup Recipe 38: Sweet Potato Miso Soup Recipe 39: Spicy Peanut Carrot Soup Recipe 40: Lentil Butternut Soup Recipe 41: Soy Chorizo Soup with Brown Lentils Recipe 42: Green Vietnamese Soup Recipe 43: Curry Mushroom Soup Recipe 44: Tofu Sour Soup Recipe 45: Spicy Red Pepper Soup Salads Recipe 46: Bulgur and Pomegranate Salad Recipe 47: Apple Salad with Avocado Recipe 48: Roasted Brussels Sprouts Salad with Sultanas Recipe 49: Classic Panzella Salad Recipe 50: Minty Mixed Tomato Salad Recipe 51: Nectarine & Tofu Cheese Salad Recipe 52: Southern Style Salad Recipe 53: Beet and Strawberry Salad Recipe 54: Seasonal Fruit Salad Recipe 55: Quinoa Salad with Roasted Sweet Potatoes

Recipe 56: Red Cabbage, Apple, and Beets Salad Recipe 57: Blueberry and Fig Salad with Pomegranate Recipe 58: Red Grape, Broccoli, and Almond Salad Recipe 59: Greek Salad with Rosemary Dressing Recipe 60: Asparagus, Tomato & Bell Pepper Salad Plant Based Dinners to Die For Recipe 61: Brussels Sprouts Stir-Fry Recipe 62: Grilled Kabocha Squash with Chimichurri Recipe 63: Indian Style Seitan Bake Recipe 64: Caprese Casserole Recipe 65: Grilled Zucchini with Kale Pesto Recipe 66: Mixed Mushroom Pizza Recipe 68: Moroccan Chickpea Curry Recipe 69: Mango Rice with Almonds Recipe 70: Creamy Cheesy Fettuccine Recipe 71: Eggless Florentine Pizza Recipe 72: Tofu Loaf with Nuts Recipe 73: Mushroom Biryani Recipe 74: Taco Quinoa Bowls Recipe 75: Buckwheat Cabbage Roll Recipe 76: Grilled Soy Chorizo with Asparagus Recipe 77: Cauliflower and Avocado Pizza Bowls Recipe 78: Paprika & Tomato Primavera Recipe 79: Creole Tofu Rice Bowls Recipe 80: Chickpea and Pinto Bean Stew Bars Recipe 81: Peanut Butter and Chocolate Bars Recipe 83: Pumpkin Seeds Cashew Bars Recipe 84: Hazelnuts & Chocolate Bars Recipe 85: Mint Coconut Bars Quick Munchies Recipe 86: Mixed Seed Crackers Recipe 88: Spinach and Kale Chips Recipe 89: “Cheddar” Biscuits Recipe 90: Spicy Toasted Nuts Dips Recipe 91: Cranberry Almond Dip Recipe 92: Guacamole Hummus Recipe 93: Herby Pistachio Dip Recipe 94: Kale Jalapeño Dip Recipe 95: Spicy Black Bean Dip Delicious Plant-Based Desserts to Treat Yourself

Recipe 96: Dark Chocolate Fudge Recipe 97: Lemon Sponge Cake Recipe 98: Apricot Tarte Tatin Recipe 99: Zucchini Cake Recipe 100: Custard Tart Recipe 101: Coconut Strawberry Parfait Recipe 102: Lemon & Vanilla Truffles Recipe 103: Cranberry Fat Bombs Recipe 104: Minty Chocolate “Cheese”cake Recipe 105: Blueberry Yogurt Jars Recipe 106: Raspberry Chocolate in a Jar Recipe 107: Vanilla Quinoa Pudding Recipe 108: Banana Pudding Recipe 109: Matcha Brownies with Hazelnuts Recipe 110: Minty Coconut Ice Cream Essential Sauces & Condiments Sauces Recipe 111: Chili Marinara Sauce Recipe 112: Tangy Pea Butter Sauce Recipe 113: Alfredo Sauce Recipe 114: Onion Gravy with Red Onion Recipe 115: Velote Sauce Recipe 116: Pineapple Sauce Recipe 117: Mexican Enchilada Sauce Recipe 118: Peanut Satay Sauce Recipe 119: Chili Zucchini Sauce Condiments Recipe 121: Red Pizza Sauce Recipe 122: Homemade Ketchup Recipe 123: Teriyaki Sauce Recipe 124: Worcestershire Sauce Recipe 125: Buffalo Sauce Recipe 126: Cajun Seasoning Recipe 127: BBQ Spice Rub Recipe 128: Fajita / Taco Seasoning Recipe 129: Old Bay Seasoning Recipe 130: Jerk Seasoning Final Take Away Resources

Introduction The Problem Think of a world without meats and processed foods, how will you work around them? Our current world is filled with so much processed and animal-foods. It’s almost impossible to eat a decent meal without having some kind of animal or unfamiliar product in it. If not from meats common to us, then it could be an extract from a chemical included in a condiment. While meat foods aren’t entirely bad, the goal of this cookbook is to help us eat healthier. And by this, I believe that plant-based foods are paramount for great health! Growing up as a young traveler with my parents, I experienced the consumption of meaty foods in ways that I can’t express in these pages. Talk less of the amount of processed foods that I have had to consume as an American as many of you have done too. A complete meal without chicken, beef, pork, lamb, seafood across cultures was and is at heart not “a complete one”. This ideology would crown meats as the king of foods, which I found wrong having grown up. Meanwhile, a high rate of purchasing already-prepared foods from grocery shelves is a major practice in many households -a problematic lifestyle to solve. In many studies, stemming from the past five years, we see a direct correlation between meats and many ailments. To count a few, we would have hypertension, high levels of bad cholesterol, obesity, diabetes, etc. Therefore, isn’t it time that the world switched to a place where adversely, plant foods boosted metabolism and left to us fantastic health? Isn’t it crucial that you support this goal by reaching for your best health? Well, I ride with this notion and hence, this cookbook! I began the plant-based diet over five years ago as a regular dieter who needed to solve my obesity problems. It was a faithful discovery on the internet, a combination of different plant-based recipes I found online, and months into my tries, I felt it was my place. And it has been ever since!

I haven’t quite heard of many endangering effects of plant foods yet, which makes me question the reason why the world is still big on the idea of processed and animal-based foods. As mentioned previously, eating animal foods isn’t bad, however, the focus of this cookbook is to assist you to embrace more plant foods than the regular in your diets. Such practices have resulted fantastically in weight loss, reduction in the risk of heart diseases and diabetes amongst others. Now, you may wonder if my preaching is realistic in the modernity of dieting. How do you even begin focusing on plant-foods when there are so many offerings out there that are processed and animal-focused?

Here’s Where This Cookbook Comes In The problem faced by many isn’t about finding the desire to diet with whole-plant foods, but how to break the addiction to heavily focused meaty foods. In this book, I guide you in the simplest ways to transition from regular eating into this new and healthier space. Firstly, I focus on having all one hundred and thirty (130) recipes include plant-based ingredients to broaden your knowledge of the variety of items to use for your meals. The goal is to find the perfect replacement for animal products and make your options countless. Secondly, the foods aren’t boring! I disconnect unexciting eating practices from dieting but create recipes that follow the trends of regular diet while incorporating plant-based foods into them. Shouldn’t dieting be a fun adventure? Then, I ensure that the recipes make you tick! Their aromas are incredible, they taste heavenly, and yet communicate a state of wellness from your tongue down through your guts. And they are satisfying! Lastly, they are whole and made with the purest of ingredients that makes sense for the plant-based diet. Your excellent health starts here! Out of these considerations, you should expect foods that will improve your life for the better.



Thirty breakfast and smoothies to trickle some sunshine energy into your morning. They are excellent options to kick start your day well.



Thirty soups & salads that you would indulge for lunch and dinner. They are sure to keep your taste buds wanting more.

● Twenty simple and light dinner recipes to balance your energy levels in the evening. They are excellent options for evening occasions too – think of a romantic dinner, and what you can make. ● Fifteen snacks that boost energy levels during the day and are perfect as “carry-alongs.” ●

Fifteen desserts that will make you wonder if they are truly plantbased. Decadent foods that you will look forward to enjoying daily. And they are as healthy as can be.



Twenty sauces and condiments to make you cook with ease. There won’t be a need to fret over processed additions because you can make your healthy options.

It’s a happy place for me to share with you some of my most enjoyed plantbased foods. Foods that have not only improved my health but also made me feel more mentally and emotionally balanced, and excited about my life. No other way gives me more pleasure than to share these recipes with you. It is my desire and a promise that you will feel transformed physically, mentally, emotionally, and spiritually as you diet this fun way. I ensured that each ingredient used for the recipes is easily accessible at your local grocery store. The cooking processes are also seamless and cook in the quickest time possible. I am enthusiastic about the positive impact of this cookbook on your life and looking forward to all the good stuff that you are yet to experience. So, why hesitate further? Start cooking now and journey towards your best health!

Disclaimer: This cookbook is not against animal products on a plant-based diet but chooses to offer recipes that use only plant-foods. Based on the dieter’s discretion and health goals, one may alter the proportions of foods to include some animal-foods as fitting for the plant-based diet. In this case, we stick to only plant-sourced foods.

The (Whole-Foods) Plant-Based Diet The Essentials of the Plant-Based Diet The plant-based diet seems confusing due to many arguments that describe it to be either a vegan or vegetarian diet. There are also claims that suggest that the plant-based diet should include some amount of animal products or none at all. In reality, no studies have concretely defined what the plant-based diet is, which leaves this lifestyle up to the dieter’s discretion. The plant-based diet is merely a style of eating that focuses on having plant foods as a major part of each meal. It could be a 100% plant-food style or could have more plant-foods merged with little amounts of animal-foods. For this reason, one may suggest that the plant-based diet is either a vegan diet (with 100% plant food focus) or a vegetarian diet (with the use of some animal products). Both cases are overruled, and I will tell you why. Aside from the plant-based diet constructing its foods from plants, it intensely rejects processed foods like bleached rice and added sugars. However, the vegan and vegetarian diets allow some amounts of processed foods, which would disqualify them from being called the plant-based diet. The choice of managing plant to animal to processed foods on the plantbased diet relies on the dieter’s discretion, eating habits, and health goals. For this reason, I will prefer not to justify a course for how such proportions should be managed.

The focus of this cookbook This book focuses on whole-foods plant based diet (WFPB), which is one developed solely from plants. I have practiced this type over the years and find this time to be excellent to share my knowledge. Eating whole-plant foods requires a complete surrendering to consuming foods that are only plant-sourced. This practice leaves many beginner dieters wanting as we are used to having some amount of animal or processed foods complementing our dishes. My goal is to expose you to exciting ways of transforming and using plant options that create sumptuous and healthier meals that you are familiar with. Therefore, it is zero percentage of animal-foods inclusion here.

What to eat on the WFPB?

Now that I talk of plant-focused foods, let’s count the many options that you can enjoy.

● Fruits All fruits are permitted on the plant-based diet and they can be enjoyed either fresh, frozen, or sun-dried. Eat the wide range of citrus fruits, berries, grapes, apples, melons, bananas, peaches, apricots, avocado, kiwi fruits, etc.

● Vegetables A healthful plant-based sits in a wide range of vegetables. All vegetables are welcomed on the diet both above the ground and under the ground vegetables. Meanwhile, vegetables provide a wide range of vitamins and minerals. Enjoy spinach, kale, mustard greens, collard greens, broccoli, cauliflower, asparagus, green beans, eggplants, carrots, tomatoes, bell peppers, zucchinis, beetroot, parsnips, turnips, potatoes, etc.

● Legumes Legumes are an excellent source for plant-based protein and fiber. Fiber is one nutrient that many people lack; hence, it is necessary to consume foods like legumes often to enrich the body with enough fiber. Eat the wide range of beans, chickpeas, lentils, peas, etc.

● Whole Grains These are also fantastic for fiber sourcing and help maintain stable blood sugar. They are also rich in essential minerals like selenium, copper, and magnesium. It is important to note that whole grains vary from bleached grains, therefore avoid processed flours, rice, pasta, and breads on the plant-based diet. Eat brown rice, whole-wheat pasta, whole-grain bread, oats, barley, buckwheat, rye, quinoa, spelt, corn, etc.

● Nuts and Nut Butters Nuts are an essential source of selenium, vitamin E, and plant-based protein. They are excellent additions to smoothies, puddings, desserts, and snacks.

Crunch on almonds, pecans, walnuts, macadamia nuts, hazelnuts, pistachios, cashew nuts, peanuts, brazil, etc.

● Seeds Incorporate seeds into soups, snacks, smoothies, desserts, etc. They are rich in calcium, Vitamin E, and are a good source of healthy fats. Consume flaxseeds, pepitas (pumpkin seeds), sunflower seeds, chia seeds, hemp seeds, sesame seeds, etc.

● Healthy Oils and Fats Fats do not have to come from animal sources only. Some plant foods equally provide excellent fats for frying, searing, baking, and act as replacement for most dairy products. Meanwhile, they are rich in omega-3 fatty acids. Use olive oil, avocados, canola oil, walnuts, peanuts, hemp seeds, flaxseeds, chia seeds, cashew nuts, coconut oil, etc.

● Plant-Based Milk, Cream, and Cheeses Going plant-based doesn’t mean starving yourself off creamy, milky, cheesy foods. You can enjoy plant-based alternatives of pasta alfredo, cheesecakes, etc. Enjoy almond milk, soy milk, coconut milk, coconut cream, rice milk, cashew milk, cashew cream, hemp milk, oats milk, etc.

● Plant-Based Meats Also, enrich your foods with meats options made from plant sources like soymilk and whole grains. Eat tofu, tempeh, seitan, etc.

● Spices, Herbs, and Condiments Nothing beats the preparation of foods than the aroma that exudes while cooking. Therefore, all ranges of homemade spices, herbs, and condiments are welcomed. Use basil, parsley, rosemary, oregano, thyme, sage, marjoram, turmeric, curry, black pepper, salt, salsa, soy sauce, nutritional yeast, vinegar, homemade BBQ sauce, homemade plant-based mayonnaise, etc.

● Beverages

Coffee, sparking water, tea, smoothies, etc. are fine to drink.

Foods to avoid on the WFPB For sticking to whole-foods on the plant-based diet, it is essential to eliminate animal products entirely. Also, avoid eating the following foods: ● Processed foods – prefer to use homemade unprocessed versions. ●

Excess salt – many salt brands are highly processed while excess salt intake increases high blood pressure. Reduce your salt intake.

● Refined white carbohydrates – like white rice, white bread, white pasta. ●

Sugary foods – swap them for fresh fruits, smoothies, freshly squeezed juices, etc. Avoid store-bought cakes, biscuits, pastries, soda, artificially flavored drinks, etc.



Processed vegan and vegetarian alternatives that may include high amounts of salt and sugar.



Greasy, fatty, and deep-fried foods – work with little amounts of fats as much as possible.

Sourcing vital nutrients on the WFPB While the plant-based lifestyle comes with numerous benefits, not focusing on deriving other essential nutrients that will mostly be found in animalfoods can be harmful to your health. Instead, source these nutrients from the following:

● Vitamin B-12 Vitamin B-12 is a crucial nutrient for cell and blood health. A deficiency in this nutrient can lead to nerve damage and anemia. Therefore, dieters can consider taking B-12 supplements or eat foods like plant-based milk, whole-wheat cereals, and nutritional yeast.

● Protein Thankfully, many whole grains and vegetables are an excellent source for protein. There isn’t a need to worry about losing out on protein on the WFPB. Source protein from tofu, quinoa, chickpeas, beans, nuts, seeds, and mushrooms.

● Iron

Iron requires a bit of intentional seeking when on the diet. This requirement is because iron has a lower bioavailability in plants and meats. Therefore, dieters should incorporate these foods into their meals at least two to three times weekly. Eat cabbage, soybeans, black beans, kidney beans, raisins, cashews, oatmeal, tomato juice, spinach, and dark leafy greens. To increase iron absorption, ensure to combine citrus and other vitamin C sources with these plant-based foods.

● Omega-3 Fatty Acids Omega-3 fatty acids are essential for reducing inflammation, memory, and other chronic conditions. However, they are highly sourced from fish, seafood, and other animal sources. To derive your fair share of this nutrient from plant foods, consume hempseeds, walnuts, and flaxseeds. However, at digestion the body derives omega-3 ALA, which the body finds slow to convert to EPA and DHA, the two-primary omega-3 fatty acids that the body can use immediately. Therefore, for WFPB dieters, it is essential to substitute with plant-based omega-3 fatty acids supplements.

The WFPB Has Many Benefits! If you aren’t excited about the plant-based diet already, I believe this section will change your mindset. Recent large studies that monitored over 200,000 people found that those who followed a healthy plant-based lifestyle showed certain health improvements than the others who recklessly followed the plant-based diet. The latter group included processed and animal foods into their diet, which created greater risk of certain ailments. Therefore, it is proven that the WFPB stands a higher chance of keeping dieters in a completely healthy state, and we can look at the benefits.

● Reduction in the risk of heart diseases Processed and animal foods have been known for a long time to be culprits for driving heart diseases. Therefore, sticking to the WFPB does not only reduce the risk of heart diseases but nourishes the body with the right nutrients to facilitate the production and distribution from the heart to other parts of the body and vice versa.

● Reduction in the risk of cancers Three main studies were ran over large groups of dieters that focused on the plant foods over a period. The results showed against those that consumed excess portions of animal and processed food were as follows: -

The greater portion that focused on solely plant-based foods had lesser risks in having gastrointestinal and colorectal cancers.

-

The other groups that merged the plant-based diet with the lacto-ovo vegetarian diet and pescatarian diet experienced the same results but with higher chances of getting these cancers.

Therefore, this proves that sticking to a whole-foods plant-based diet keeps you a safer from cancers.

● Prevention of Diabetes Plant-based foods are excellent at reducing high blood sugars. Many studies comparing the vegetarian and vegan diet to a regular meat filled diet, proved that dieting with more plant foods reduced the risk of diabetes by 50%. It goes to say that eliminating processed and animal foods from your diet only makes this result read better for you.

● Slows cognitive decline Fruits and vegetables are excellent for cleansing and boosting metabolism. They release high numbers of plant compounds and antioxidants that slow or prevent cognitive decline. On a WFPB diet, the brain is fueled with sustainable energy, which boosts its operations and drives sharp memory, thinking, judgement, and language abilities.

● Weight loss is evident Plant foods are excellent at driving weight loss. On a high processed and animal food diet, the body is stuffed with unhealthy fats that are stored in the fat reserves. This build up only continues to grow on a high-animal based protein diet that drives weight gain. Vegetables and fruits on the other hand help in burning these fats for energy. Therefore, on a WFPB the body stands very little chances of building fats in the tummy, love handles, cheeks, thighs, and everywhere that you want to be trimmed.

Prepping Your Plant-Based Kitchen I remember when I made the decision to go plant based. I was excited about a new adventure and was up for the competition with myself. I went all out with starting! I informed everyone close to me that I could possibly tell about my new lifestyle. And one thing that motivated me the most was doing a complete kitchen makeover to fit my new lifestyle. For someone that gets inspired by spaces and arts, transforming my kitchen to suit the new me was my kick. What am I trying to say? In starting this new diet, one of the things to consider will be to give your kitchen and pantry a new look. Just so that you are excited and driven to cook these sumptuous meals and many more. Here are a few things to consider:

● Create a happy scene The kitchen is very much likely to be a place that you will use often; hence, it has to be pleasing to your sight and personality. Look up a few dream kitchen ideas and use this opportunity to create that kitchen that speaks to your heart. Paint the walls with a happy color, hang up some fun pictures and inspirational quotes, stick up fun recipes on magnetic boards, and give your cupboard a color facelift. You can also consider incorporating some indoor herb gardens by your windows, which are excellent for creating an inviting fragrance to the kitchen. I like to listen to music while I cook, so I made sure to keep a portable speaker in a wall corner where I get to play trendy songs from my iPod. Dream it and make it a sanctuary of your own!

● Be organized A scattered kitchen is one thing to drive your plant-based mood downhill. Find ways to hide pots, pans, plates, cups, etc. in your cabinet and if you do not have enough cabinet space, you can install hangers to organize these appropriately. Also, invest in storage jars for spices, nuts, seeds, whole-wheat flours, rice, pasta, etc. I like to label my jars to aid with easy identification and orderliness. I also love to use cutlery dividers and plate racks to keep things out of my way as much as possible.

Whatever you do, do not compromise on any opportunity to keep your kitchen organized.

● Stock up with the right stuff Now that you know what foods to indulge in, head out and go grocery shopping. It is advisable to follow a meal plan and create a shopping list that fits your plan. This list will serve as a guide for shopping to prevent unwanted purchases. On return, immediately segment your groceries into the various areas of the kitchen that they ought to be. -

Fresh and frozen foods for the refrigerator

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Dried ingredients, oils, seasonings, and condiments for the jars and pantry, etc.

Remember that the goal is to keep organized before, during, and after shopping.

● Tools and Utensils A friend purchased a new set of pots, saucepans, cutlery, knives, etc. when she started the plant-based diet because she did not want utensils that had previously been used for animal foods. While this sounds like many goals for dieters, I don’t think it is necessary especially if you do not have the budget for it. Do a thorough clean of your current utensils making sure to wash off any residues of animal foods that are stuck to them. After this act, things should be as good as new. Meanwhile, you can scan through the recipes and make a list of utensils that you currently don’t own and purchase them for easy cooking. Here is also a list of utensils and gadgets that are a must-have when starting the diet. ● Glass Storage Containers These are fantastic for meal prepping. They retain food flavor well, they are transparent for easy identification, and portable for proper organization. I also like that they are easy to clean and do not keep food flavors trapped in them after washing. Unlike some plastic storage containers that may be stained from foods and retain food odor for long, glass containers are opposite. ● Mandolin Slicer and Spiralizer

These tools are great for cutting and trimming vegetables into shapes that make your foods look inviting. Since this diet is plant foods focused, making good use of your ingredients in appetizing shapes is smart. ● Instant Pot The Instant Pot may be expensive but is excellent for cooking foods quickly and pressure-cooking hard ingredients like beans. Invest in one if you can for quick-cooking! ● Tofu Press Pressing tofu can be messy and I don’t think we have the patience for that. Using a tofu press makes the work easier so that you can enjoy your tofu dishes with ease and love. ● Grater and Microplane Perfect for shredding vegetables and plant-based cheeses. They make cooking seamless. ● Air Fryer An air fryer may also be expensive but since the plant-based diet tries to exclude deep fried foods as much as possible, the air fryer comes in handy to solve this problem. ● Steamer Basket A steamer basket is excellent for softening vegetables while preventing them from losing their nutrients into boiling water during steaming. ● Lemon Squeezer An essential as most plant-based recipes require a splash or more of lemon juice to enhance flavors. ● High Speed Blender, Food Processor, and Immersion Blender Both are excellent for blending many ingredients in different smoothness levels. They are necessary for soups, smoothies, batter or dough prepping. You will not be able to do without at least one of these. ● Baking essentials Make your way to the cake store and buy some cake pans, electric mixer, loaf pans, muffin tray, baking sheets, etc. for the many baked foods that await your exploration.

28-Day Meal Plan & Shopping Lists Week 1 Meal Plan Day Breakfast Lunch

Dinner

Snacks / Calories Desserts

1

Corn porridge with strawberries

Potato cheese soup

Grilled kabocha squash with chimichurri

Peanut butter and chocolate bars

2686

2

Avocado-lettuce sandwich

Bulgur and pomegranate salad

Caprese casserole

Mixed seed crackers

1673

3

Mushroom & peas chickpea omelet

Herby Tomato & Red Pepper Soup

Brussels sprouts stir-fry

Dark chocolate fudge

1047

4

Orange papaya smoothie

Roasted Brussels sprouts salad with sultanas

Mixed mushroom pizza

Cranberry almond dip

1719

5

Ful Medames

Mixed greens soup with ginger

Grilled zucchini with kale pesto

Pumpkin seeds cashew bars

2360

6

Dandelion mango smoothie

Classic Panzella salad

Moroccan chickpea curry

Spinach and kale chips

798

7

Coconut waffles with cranberries

Classic Italian minestrone

Creamy cheesy fettuccine

Lemon sponge cake

1268

Shopping List Qty 1 cup

Item Cornmeal

Qty 2 medium

Item Papayas

3 cups

Soy milk

1 cup

Fresh orange juice

½ tbsp

Cinnamon powder

4 cups

Unsweetened almond milk

¼ tsp

Nutmeg powder

6 tbsp

Flax seed powder

3 tbsp

Coconut sugar

1 medium bottle

Pure maple syrup

½ tsp

Vanilla extract

1 ½ lb

Dried fava beans

1 tbsp

Chia seeds

1 large

Olive oil

bottle 4 large

Iceberg lettuce leaves

3 medium

Yellow onion

2 large

Avocados

2

Garlic bulbs

1 large

Red tomato

¼ tsp

Cayenne pepper

1 cup

Crumbled tempeh

1 tsp

Cumin powder

1 tbsp

Chopped fresh parsley

10

Lemons

1 cup

Chickpea flour

Salt

7

Scallions

Black pepper

1 small

Green bell pepper

2 cups

Dandelion greens

1 cup

Sautéed sliced white

1

Banana

mushrooms 3 tbsp

Frozen peas

¼ cup

Chopped pineapples

1 cup

Cherry tomatoes

2/3 cup

Coconut flour

4

Potatoes

3 ½ tsp

Baking powder

1 cup

Fresh cranberries

Fresh Parsley

1 block

Plant butter

Fresh Oregano

3 medium

White onion

Fresh thyme leaves

1 gallon

Vegetable broth

1 cup

Bulgur

Dried parsley

½ cup

Pomegranate seeds

Mixed dried herbs

1/3 cup

Dates

Fresh sage leaves

¼ cup

Pistachios

Dried thyme

Apple cider vinegar

Dried rosemary

2 large

Red onion

Fresh cilantro

4 cups

Brussels sprouts

White pepper

8

Red bell peppers

Fresh Rosemary

1

Parsnip

Paprika

18

Tomatoes

1 cup

1 medium

Plant-based cheese

Basil pesto

jar 2 medium

Cucumbers

6 medium

Zucchinis

5

Carrots

1 small bottle

Sriracha sauce

1

Ginger finger

1 small

Ras el hanout

pack 1 ¼ cups

Almonds

1 small pack

Turmeric powder

1 ½ cups

Spinach

1 small pack

Curry powder

2 cups

Green beans

2 long

Red chilies

½ cup

Garden peas

1 (15 oz)

White beans

½ cup

Peanut butter

1 cup

Ditalini pasta

1 small

Vanilla extract

Nutmeg powder

bottle 1 tbsp

Cornstarch

1 ½ cups

Almond flour

2 cups

Whole-wheat croutons

¼ cup

Unsweetened dark chocolate

2 cups

Whole-wheat macaroni

2 tbsp

Peanuts

3 cups

Plant-based Parmsean cheese

1 1/3 cup

Coconut flour

1 cup

Plant-based mozzarella

1/3 cup

Sesame seeds

cheese 1 cup

Coconut cream

1/3 cup

Chia seeds

1 cup

Fresh kale

1/3 cup

Pumpkin seeds

3

Celery stalks

1/3 cup

Sunflower seeds

1 medium

Yellow squash

¼ cup

Pure date sugar

1 (15 oz)

Crushed tomatoes

2 tsp

Toasted almond meal

2

Green bell pepper

¼ cup

Dried cranberries

1

Jalapeño pepper

1 cup

Cashew butter

1 large

Kabocha squash

¼ cup

Pumpkin seeds

4 tbsp

Pine nuts

2 tbsp

Toasted sesame seeds

1 medium

Homemade plant-based

1 small

Coconut oil

jar

mayonnaise

bottle

1 ¼ cup

Whole-wheat flour

1 small bottle

Plain vinegar

2 (15 oz)

Chickpeas

1 small

Pure date syrup

cans

bottle

1 (16 oz) pack

Dried whole-wheat fettuccine

1 (14 oz) pack

Extra firm tofu

Week 2 Meal Plan Day Breakfast Lunch

Dinner

Snacks Calories / Dessert

1

Potato and broccoli hashbrown

Green cabbage soup

Mango rice with almonds

Hazelnuts & chocolate bars

1219

2

Blueberry pear shake

Apple salad with avocado

Eggless Florentine pizza

Apricot tarte tatin

1782

3

Cajun tofu scramble

Caramelized onion soup

Tofu loaf with nuts

Guacamole hummus

880

4

Chocolate orange smoothie

Minty mixed tomato salad

Mushroom biryani

Mint coconut bars

1059

5

Creamy coconutsesame bread

Mexican sweetcorn soup

Taco quinoa bowls

Zucchini cake

1093

6

Gingerbread man smoothie

Nectarine & tofu cheese

Buckwheat cabbage roll

“Cheddar” biscuits

1345

salad

7

Strawberry, peach, and pine nut yogurt

Sweet potato miso soup

Grilled soy chorizo with asparagus

Herby pistachio dip

1312

Shopping List Qty

Item

Qty

6 ½ cups

Flax seed powder

Salt

4 large

Potatoes

Black pepper

1 large head

broccoli

2 tsp

Turmeric powder

5 medium

White onion

1 tsp

Cajun spice

2 blocks

Plant butter

½ tsp

Cinnamon powder

½ cup

Frozen blueberries

¼ tsp

Ginger powder

2

Pears

Fresh parsley

7 cups

Coconut cream

Fresh dill leaves

1 medium bottle

Pure maple syrup

Olive oil

1 small bottle

Vanilla extract

1 ¼ lb

Firm tofu

5 medium

Red bell pepper

2 cups

Tofu cheese

1

Tomato

1 tbsp

Mexican spice mix

2

Scallions

Dried thyme

4 ½ cups

(Baby) spinach

Fresh cilantro

¼ cup

Grated plant-based Parmesan cheese

Mint leaves

½ cup

Frozen raspberries

1 tbsp

Almonds

½ cup

Frozen blackberries

1 tbsp

Pecans

2 medium

Bananas

1 tbsp

Dijon mustard

1 tbsp

Hulled hemp seeds

2 tbsp

White miso paste

½ cup

Item

dry white wine Fresh rosemary

1 tbsp

Unsweetened cocoa powder

Fresh chives

5 tbsp

Sesame oil

Cumin powder

¾ cup

Coconut flour

Mustard powder

1 cup

Almond flour

2 cups

Brown rice

3 ½ cups

Unsweetened shredded coconut

1 (7 oz) can

White beans

3 tbsp

Sesame seeds

3 cups

Whole-wheat flour

3 cups

Unsweetened almond milk

2 tsp

Baking powder

1 tbsp

Chia seeds

2 (15 oz) cans

Tomato sauce

4 cups

Plant-based yogurt

1 ( 7 oz) can

Sliced mushrooms

1 cup

Fresh strawberries

½ cup

Grated plant-based mozzarella cheese

1 cup

Fresh peaches

5

White onions

¼ cup

Pine nuts

2 tbsp

Soy sauce

1 medium

Red onion

¾ cup

Mixed nuts

4 medium

Carrots

2 bulbs

Garlic cloves

¼ cup

Almond meal

1 large

Green cabbage

1 tbsp

Sesame seeds

9 cups

Vegetable stock

1 medium

Green bell pepper

½ cup

Baby arugula

1

Ginger knob

½ cup

Lettuce leaves

Garam masala

2 medium

Granny Smith apples

Cardamom powder

2 ( 7 oz) can

Peas

Cinnamon powder

6

Lemons

Cayenne powder

1 small bottle

Avocado oil

2 medium

Yellow onions

4 ½ (15 oz) cans

Sweet corn kernels

1 small

Broccoli

2 (15 oz) cans

Red kidney beans

1

Jalapeño pepper

1 (15 oz) can

Chopped tomatoes

Mixed herbs

Red chili powder

6 ½ cups

Vegetable broth

1 (8 oz) can

Black beans

5 large

Avocados

1 cup

Quick-cooking quinoa

3

Limes

3 (14 oz) cans

Diced tomatoes

2 cups

Mixed colored heirloom tomatoes

3 ½ cups

Grated plant-based cheddar cheese

1 medium

Cucumber

1 lb

Crumbled seitan

14

Nectarines

1 cup

Buckwheat groats

2 medium

Mango

1 head

Savoy cabbage

2 large

Sweet potatoes

1 lb

Soy chorizo

1 small

Brown onion

1 lb

Asparagus

1

Green chili

Fresh thyme

1 cup

Cashew butter

Garlic powder

¼ cup

Pumpkin seeds

Coriander powder

½ cup

Walnuts

1 small bottle

Mint extract

1 small bottle

Coconut oil

1 cup

Coconut yogurt

¼ cup

Hemp seeds

¼ cup

Toasted pistachios

¼ cup

Sesame paste

1/3 cup

Pure date sugar

4

Zucchinis

Smoked paprika

Week 3 Day Breakfast

Lunch

Dinner Snacks / Calories Desserts

1

Coconut waffles with cranberries

Spicy peanut carrot soup

Grilled soy chorizo with asparagus

Peanut butter and chocolate bars

2188

2

Berry merry zinger

Southern style salad

Cauliflower and avocado pizza bowls

Raspberry chocolate in a jar

1563

3

Avocado-lettuce sandwich

Lentil butternut soup

Paprika & tomato primavera

Mixed seed crackers

2988

Beet and strawberry salad

Creole tofu rice bowls

Pumpkin seeds cashew bars

2105

4 Coconut chocolate shake

5

Potato and broccoli hashbrown

Soy chorizo soup with brown lentils

Chickpea and pinto bean stew

Cranberry almond dip

1592

6

Avocado banana zinger

Quinoa salad with roasted sweet potatoes

Indian style seitan bake

Vanilla quinoa pudding

1330

7

Cajun tofu scramble

Green Vietnamese soup

Brussels sprouts stir-fry

Hazelnuts & chocolate bars

2474

Shopping List Qty

Item

Qty

Item

11 tbsp

Flax seed powder

Salt

1 cup

Coconut flour

Black pepper

2 ½ tsp

Baking powder

Fresh parsley

2 blocks

Plant butter

Fresh mint leaves

1 cup

Fresh cranberries

Cajun spice or seasoning

1 medium bottle

Pure maple syrup 3 bulbs

Garlic cloves

4 medium

Lemons

Ginger knob

1 cup

Frozen mixed berries

Cumin powder

1 medium bottle

Coconut oil

Cayenne powder

4 large

Bananas

Chili powder

1 large

Iceberg lettuce

Fresh cilantro

5

Avocados

Dried Mexican herbs

4

Tomatoes

Curry powder

5

Red onions

Fresh basil leaves

½ lb

Crumbled tofu

Red chili flakes

2 ½ cups

Unsweetened coconut milk

Fresh thyme sprigs

3 cups

Coconut cream

Dried oregano

1 small bottle

Vanilla extract

Paprika

2 large

Potatoes

Fresh basil leaves

1 large head

Broccoli

Creole seasoning

1

White onion

½ cup

Unsweetened almond milk

1 (14 oz) pack

Firm tofu

2 medium

Red bell peppers

1

1

Bay leaf Garam masala

1

Green bell pepper Fresh cilantro

1 cup

Baby spinach

5 tbsp

Almond flour

¼ cup

Grated plantbased Parmesan cheese

¼ cup

Unsweetened dark chocolate

1 large

Brown onion

3 ½ cups

Cashew cream

1 ½ lb

Carrots

1 small bottle

Hemp oil

1 cup

Peanut butter

5 tbsp

Unsweetened cocoa powder

5 cups

Vegetable broth

1 ¼ tsp

Agar agar powder

¼ cup

Toasted peanuts

¼ cup

Fresh raspberries

1 ½ (15 oz) cans

Black beans

½ cup

Sesame seeds

1 (15 oz) can

Corn kernels

1/3 cup

Chia seeds

1 ¾ cup

Chopped mixed bell peppers

1/3 cup

Sunflower seeds

1 small bottle

Apple cider vinegar

1 cup

Cashew butter

3 medium

Yellow onion

¼ cup

Walnuts

10 ½ cups

Vegetable stock

2 tsp

Almond meal

1 medium

Butternut squash

1 ¼ cup

Dried cranberries

½ cup

Red lentils

1 cup

Chopped almonds

1 ½ cups

Unsweetened coconut milk

½ cup

Pure date sugar

2 (15 oz) cans

Beets

¼ cup

Mixed nuts and seeds

2 ½ cups

Cherry tomatoes

1 cup

Hazelnuts

½ cup

Fresh

2 tbsp

Unsweetened

strawberries

chocolate chips

2 cups

Arugula

Cinnamon powder

5 cups

Diced soy chorizo

1 ¼ cups

Pumpkin seeds

1 medium

Leek

1 ¼ cups

Crumbled tofu cheese

½ cup

Brown lentils

1 large

Opo squash

2 large

Sweet potatoes

3

Jalapeño pepper

2 cups

Quinoa

½ cup

Green beans

2 medium

Cucumbers

1 (7 oz) can

Garden peas

1

Celery stalk

1 lb

Asparagus

2 tbsp

Sliced almonds

2 cups

Homemade pizza sauce

¼ cup

Pitted black olives

1 ½ cups

Cauliflower rice

1 small bottle

Balsamic vinegar 10 oz

Whole-wheat spaghetti

1 cup

Dry white wine

3 cups

Seitan slices

2

Green chilies

2 cups

Brussels sprouts

1 (15 oz) can

Tomato sauce

1 (15 oz) can

Chickpeas

1 (15 oz) can

Pinto beans

Week 4 Day Breakfast

Lunch

Dinner

Snacks/ Calories Desserts

1

Kiwi peach summer smoothie

Asparagus, tomato & bell pepper salad

Indian style seitan bake

Minty coconut ice cream

1297

2

Orange French toasts

Potato cheese soup

Mixed mushroom pizza

Spicy toasted nuts

1758

3

Dragon fruit & cucumber smoothie

Greek salad with rosemary dressing

Creamy cheesy fettuccine

Banana pudding

968

Mixed greens soup with ginger

Grilled soy chorizo with asparagus

Mixed seed crackers

2222

4 Creamy coconutsesame bread

5

Black currant shake

Red grape, broccoli, and almond salad

Chickpea and pinto bean stew

Lemon & vanilla truffles

611

6

Mushroom & peas chickpea omelet

Classic Italian minestrone

Taco quinoa bowls

Mint coconut bars

566

7

Pumpkin banana smoothie

Red cabbage, apple, and beets salad

Creole tofu rice bowls

Kale jalapeño dip

962

Shopping List Qty

Item

Qty

Item

4

Oranges

Fresh mint leaves

4

Bananas

Cinnamon powder

2

Peaches

White pepper

2

Kiwi fruits

Black pepper

6 tbsp

Flax seed powder

Onion powder

3 ½ cups

Unsweetened almond milk

Garlic powder

1 medium bottle

Pure maple syrup

Nutritional yeast

½ cup

Almond flour

Baking soda

8

Whole-grain

Fresh parsley

bread slices 1

Pure fruit jam (pf choice)

1 ½ cups

Frozen pink

Pumpkin Pie Spice 1 medium bottle

Soy sauce

dragon fruit ½ cup

Frozen raspberries

1 knob

Ginger

4 medium

Cucumbers

3

Lemon

1 knob

Ginger

1 medium bottle

Olive oil

9 cups

Coconut cream

2 blocks

Plant butter

1 small bottle

Sesame oil

2 medium

White onion

1 ½ cups

Coconut flour

2 bulbs

Garlic cloves

½ cup

Almond flour

Fresh tarragon

3 ½ cups

Unsweetened

Fresh oregano

shredded coconut flakes 1 tsp

Baking powder

Fresh thyme

1 cup

Sesame seeds

4

Potatoes

1 cup

Blackcurrants

14 cups

Vegetable broth

¼ cup

Frozen blueberries

4

Tomatoes

½ cup

Coconut yogurt

2 medium

Red onion

½ cup

Pitted black olives

1 cup

Chickpea flour

6

Scallions

4

Green bell

1 cup

Tofu cheese Dried rosemary

1 medium

Balsamic vinegar

pepper 1 cup

White button mushrooms

1 medium bottle

Avocado oil

3 (7 oz) cans

Frozen peas

3 large

Carrots

2 cups

Cherry tomatoes

Dried thyme

1/3 cup

Pumpkin puree

Dried rosemary

1 cup

Pumpkin seeds

Dried rosemary

1½ lb

Asparagus

4 cups

Vegetable stock

2 large

Yellow bell

2 cups

Green beans

peppers 1 medium

Red cabbage

1 (15 oz) can

White beans

Fresh basil leaves 2 cups

Whole-wheat

macaroni 1 cup

Whole-wheat

2 medium

Yellow onions

Cornstarch

2

Celery stalks

Salt

1 medium

Yellow squash

Black pepper

1 medium

Red bell pepper

ditalini pasta

Fresh cilantro

Fresh rosemary

½ cup

Red grapes

Fresh thyme

2 medium heads

Broccoli

Paprika

¼ cup

Sliced almonds

1 (15 oz) can

Crushed tomatoes

1 small bottle

Apple cider vinegar

2

Bay leaves

2 large

Red apples

Garam masala

3 medium

Beets

Chili powder

1 cup

Chia seeds

Cumin powder

3 cups

Seitan slices

Cayenne pepper

1 medium

Cauliflower

1 (15 oz) can

Tomato sauce

½ cup

Plant-based

1 (15 oz) can

Chickpeas

mayonnaise ¾ cup

Whole-wheat flour

1 (15 oz) can

Pinto beans

1 cup

Sliced

1 lb

Tempeh

mushrooms 1 small jar

Basil pesto

1 (8 oz) can

Black beans

2 cups

Shredded plantbased Parmesan

1 cup

Quick-cooking quinoa

cheese 16 oz

Whole-wheat fettuccine

1 (14 oz) can

Diced tomatoes

1 lb

Soy chorizo

1 cup

Grated plantbased cheddar cheese

1 cup

Pre-chopped

2

Limes

mixed bell peppers 2

Green chilies

3

Avocado

3

Jalapeño pepper

1 ½ (14 oz) pack

Tofu

1 (8 oz) can

Sweet corn

Creole seasoning

1 cup

Brown rice

Fresh chives

2 cups

Cashew cream

2 tbsp

Hulled pistachios

1 cup

Pure date sugar

2 cups

Raw mixed nuts

1/3 cup

Sunflower seeds

1 small bottle

Mint extract

2/3 cup

Unsweetened

2 cups

Frozen kale

white chocolate 1 small bottle

Lemon extract

1

shallot

1 small bottle

Coconut oil

1 small bottle

Hot sauce

Recipes

Breakfasts & Smoothies

Breakfast Recipe 1: Corn Porridge with Strawberries (Time: 13 minutes / Servings: 4)

INGREDIENTS

1 cup fine cornmeal

● ●

1 cup soy milk



2 cups water



½ tsp salt



½ tbsp cinnamon powder + more for garnishing



¼ tsp nutmeg powder



3 tbsp coconut sugar



½ tsp vanilla extract



1 cup fresh strawberries, hulled



1 tbsp chia seeds for topping

You may use other types of berries as desired DIRECTIONS 1. In a medium pot, combine the cornmeal, soy milk, water, and salt. Set the pot over medium heat and cook with occasional stirring until the cornmeal absorbs the liquid, 8 to 10 minutes. 2. Stir in the cinnamon powder, nutmeg powder, coconut sugar, and vanilla extract. Cook for 1 more minute and turn the heat off. 3. Dish the food into serving bowls, top with the strawberries, and garnish with some cinnamon powder and chia seeds. 4. Serve warm.

Recipe 2: Potato and Broccoli Hashbrown (Time: 35 minutes / Servings: 4)

INGREDIENTS ● 3 tbsp flax seed powder + 9 tbsp water ● 2 large potatoes, peeled and shredded ● 1 big head broccoli, rinsed and riced ● ½ white onion, grated ● 1 tsp salt ● 1 tbsp black pepper ● 4 tbsp plant butter, for frying DIRECTIONS

1. In a medium bowl, mix the flaxseed powder and water. Allow soaking for 5 to 10 minutes or until egg-like in consistency. 2. Add the potatoes, broccoli, onion, salt, and black pepper to the flax egg and mix until well combined. Allow sitting for 5 minutes to thicken. 3. Working in batches, melt 1 tbsp of plant butter in a non-stick skillet and add 4 scoops of the hash brown mixture to the skillet. Make sure to have 1 to 2-inch intervals between each scoop. 4. Use the spoon to flatten the scoops and cook until compacted and golden brown on the bottom part, 2 minutes. Flip the hash browns and cook further for 2 minutes or until the potatoes cook and is golden brown. Transfer to a paper-towel lined plate to drain grease. 5. Make the remaining hash browns using the rest of the butter and batter. 6. Serve warm.

Recipe 3: Mixed Seed Bread (Time: 50 minutes / Servings: 4)

INGREDIENTS

For the flax egg: ● 3 tbsp flax seed powder ● ½ cup + 1 tbsp water For the bread dough: ● 1 ¾ cup whole-wheat flour ● 3 tsp baking powder ● 1 tsp caraway seeds powder ● 1 tsp hemp seeds ● 5 1/3 tbsp sesame seeds

● ½ cup chia seeds ● 1 tsp salt ● 1 cup coconut cream ● ½ cup melted coconut oil ● 1 tbsp poppy seeds

DIRECTIONS 1. Preheat the oven to 350 F and line a 4 x 7-inch loaf pan with baking paper. 2. For the flax egg: in a small bowl, mix the flax seed powder and water. Allow soaking for 5 to 10 minutes or until egg-like in consistency. 3. Meanwhile, in a large bowl, combine the whole-wheat flour, baking powder, caraway powder, hemp seeds, sesame seeds, and salt. 4. In a medium bowl, using an electric mixer, whisk the coconut cream, coconut oil, and flax egg until smoothly mixed. Add this mixture to the dry ingredients and mix until a smooth batter forms. 5. Pour the dough into the loaf pan and scatter the poppy seeds on top. 6. Bake in the oven for 45 minutes or until a toothpick inserted comes out clean. 7. Remove the pan and transfer the bread onto a wire rack to cool. 8. Slice and serve warm with plant butter or homemade fruit jam (see condiment recipes).

Recipe 4: Avocado-Lettuce Sandwich (Time: 15 minutes / Servings: 4)

INGREDIENTS ● 4 large iceberg lettuce leaves, cleaned ● 1 large avocado, pitted, peeled, and sliced ● 1 large red tomato, finely chopped ● 1 small red onion, finely chopped ● 1 cup cooked and crumbled tempeh ● 1 tbsp chopped fresh parsley DIRECTIONS

1. Pat the lettuce dry on both sides with a paper towel and lay separately on a clean, flat surface. 2. Share and arrange the remaining ingredients in this order on the lettuce: avocado slices, tomato, onion, tempeh, and parsley. 3. Wrap the ends of the lettuce leaves over the filling and enjoy immediately.

Recipe 5: Cajun Tofu Scramble (Time: 15 minutes / Servings: 4)

INGREDIENTS ● 2 tbsp plant butter, for frying ● 1 (14 oz) pack firm tofu, pressed and crumbled ● 1 medium red bell pepper, deseeded and chopped ● 1 tomato, finely chopped

● 2 tbsp chopped fresh scallions ● Salt and black pepper to taste ● 1 tsp turmeric powder ● 1 tsp homemade Cajun spice ● ½ cup chopped baby spinach ● ¼ cup grated plant-based Parmesan cheese DIRECTIONS 1. Melt the plant butter in a large skillet over medium heat and add the tofu. Cook with occasional stirring until the tofu is light golden brown while making sure not to break the tofu into tiny bits. The goal is to have a scrambled egg like look. 2. Stir in the bell pepper, tomato, scallions, salt, black pepper, turmeric powder, and Cajun spice. Sauté until the vegetables soften, 5 minutes. 3. Mix in the spinach to wilt, 3 minutes and then, half of the plant-based Parmesan cheese. Allow melting for 1 to 2 minutes and turn the heat off. 4. Dish the food, top with the remaining cheese, and serve warm.

Recipe 6: Orange French Toasts (Time: 35 minutes / Servings: 4)

INGREDIENTS ●

2 tbsp flax seed powder + 6 tbsp water



1 ½ cups unsweetened almond milk



½ cup almond flour



2 tbsp sugar-free maple syrup



2 pinches salt



½ tbsp cinnamon powder



½ tbsp orange zest



1 tsp freshly squeezed orange juice



8 whole-grain bread slices



Fruit jam (of choice) for serving

DIRECTIONS 1. Preheat the oven to 400 F and lightly grease a toasting rack with olive oil. Set aside. 2. In a medium bowl, mix the flax seed powder with water and allow soaking for 5 to 10 minutes. 3. After, whisk in the almond milk, almond flour, maple syrup, salt, cinnamon powder, orange zest, and orange juice. 4. Soak the bread on both sides in the almond milk and allow sitting on a plate for 2 to 3 minutes. 5. Heat a large skillet over medium heat and place the bread in the pan. Cook until golden brown on the bottom side. Flip the bread and cook further until golden brown on the other side, 4 minutes in total. 6. Transfer the bread onto the toast rack and bake in the oven for 10 to 15 minutes. 7. Remove the toast onto serving plates and serve warm with fruit jam.

Recipe 7: Mixed Berry Chia Pudding (Time: 4 hours 5 minutes / Servings: 4)

INGREDIENTS ● 1 cup coconut milk ● ½ tsp vanilla extract ● 3 tbsp chia seeds ● ½ cup toasted oats ● 2/3 cup mixed fresh berries DIRECTIONS 1. In a medium bowl, mix the coconut milk, vanilla, and chia seeds until well combined.

2. Divide the mixture between 4 breakfast cups and refrigerate for at least 4 hours to allow the mixture to gel. 3. After, top with the toasted oats and berries. Enjoy immediately.

Recipe 8: Coconut Bulletproof Coffee (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

4 tsp ground coffee



2 cups water



1 tbsp coconut oil



2 tbsp plant butter

DIRECTIONS 1. Using a coffee maker, brew the coffee and water to make 4 servings. 2. Pour the coffee into a blender and add the coconut oil and plant butter. Process on medium speed until the drink is smooth and frothy. 3. Divide the drink into 4 cups and enjoy warm.

Recipe 9: Breakfast Naan Bread with Garlic Butter (Time: 45 minutes / Servings: 4)

INGREDIENTS For the naan bread: ● ¾ cup almond flour ● 1 tsp salt + extra for sprinkling ● 1 tsp baking powder ● 1/3 cup olive oil ● 2 cups boiling water ● 2 tbsp plant butter for frying

For the garlic butter: ● 4 oz plant butter ● 2 garlic cloves, minced ● ¼ tbsp chopped fresh parsley

DIRECTIONS For the naan bread: 1. In a large bowl, mix the almond flour, salt, and baking powder. Mix in the olive oil and boiling water until smooth batter forms like thick porridge. Allow the dough to rise for 5 minutes. 2. Form 6 to 8 balls out of the dough, place each on a parchment paper and use your hands to flatten the dough. 3. Working in batches, melt the plant butter in a large skillet and fry the dough on both sides until set and golden brown on each side, 4 minutes per bread. 4. Transfer to a plate and set aside for serving. For the garlic butter: 5. In a small bowl, mix the plant butter, garlic, and parsley until well combined. 6. Serve the naan bread with the garlic butter.

Recipe 10: Creamy Coconut-Sesame Bread (Time: 50 minutes / Servings: 4)

INGREDIENTS ● 4 tbsp flax seed powder + 1 ½ cups water ● ½ cup coconut cream ● 4 tbsp sesame oil + extra for brushing ● ¾ cup coconut flour ● ¼ cup almond flour ● 2 tbsp unsweetened shredded coconut

● 1 tsp salt ● 1 tsp baking powder ● 1 tbsp sesame seeds DIRECTIONS 1. Preheat the oven to 400 F and line a 4 x 7-inch loaf pan with baking paper. 2. In a medium bowl, mix the flax seed powder and water, and allow soaking for 5 minutes to make the flax egg. 3. After 5 minutes, whisk in the coconut cream and sesame oil. Set aside. 4. In large bowl, mix the coconut flour, almond flour, shredded coconut, salt, baking powder, and sesame seeds. Mix in the coconut cream mixture until smooth batter forms. 5. Pour the batter into the loaf pan and bake in the oven for 40 minutes or until a toothpick inserted into the bread comes out clean. 6. Remove the pan from the oven and transfer the bread to a wire rack to cool. 7. Slice and serve.

Recipe 11: Sweet Almond Blueberry Pancakes (Time: 25 minutes / Servings: 4)

INGREDIENTS ● 2 tbsp flax seed powder + 6 tbsp water ● ½ cup almond milk ● ¼ cup fresh blueberries, mashed ● ½ cup oats flour ● 1 tsp baking soda ● A pinch salt

● 1 tbsp coconut sugar ● 2 tbsp pure maple syrup ● ½ tsp cinnamon powder ● 2 tbsp almonds, finely chopped ● 2 tsp plant butter ● Fresh blueberries for garnishing

DIRECTIONS 1. In medium bowl, mix the flax seed powder with the water and allow soaking for 5 minutes or until egg-like in consistency. 2. After 5 minutes, mix in the almond milk and blueberries. 3. Add the oats flour, baking soda, salt, coconut sugar, maple syrup, and cinnamon powder. Fold in the almonds until well distributed. 4. Working in batches, melt a quarter of the plant butter in a non-stick skillet and add ¼ cup of the batter. Cook until the bottom side is set and golden brown, 2 minutes. Flip the pancake and cook on the other side until set and golden brown, 2 minutes. Transfer to a plate and make the remaining pancakes using the rest of the plant butter and batter in the same proportions. 5. Garnish the pancakes with some blueberries and enjoy warm!

Recipe 12: Mushroom & Peas Chickpea Omelet (Time: 20 minutes / Servings: 4)

INGREDIENTS ●

1 cup chickpea flour



¼ tsp white pepper



¼ tsp black pepper



½ tsp onion powder



½ tsp garlic powder



1/3 cup nutritional yeast



½ tsp baking soda



3 scallions, chopped



1 small green bell pepper, deseeded and chopped



1 cup sautéed sliced white button mushrooms



3 tbsp frozen peas



1 cup halved cherry tomatoes for serving



1 tbsp fresh parsley leaves

DIRECTIONS 1. In a medium bowl, mix the chickpea flour, white pepper, black pepper, onion powder, garlic powder, nutritional yeast, and baking soda until well combined. 2. Heat a medium skillet over medium heat and add a quarter of the batter. Swirl the pan to spread the batter across the pan. Scatter a quarter of the scallions, bell pepper, mushrooms, and peas on top, and cook until the bottom part of the omelet sets and is golden brown, 1 to 2 minutes. Carefully, flip the omelet and cook the other side until set and golden brown. 3. Transfer the omelet to a plate and make the remaining omelets using the remaining batter in the same proportions. 4. Serve the omelet with the tomatoes and garnish with the parsley leaves. 5. Enjoy warm!

Recipe 13: Ful Medames (Egyptian Stewed Beans) (Time: 2 hours 15 minutes / Servings: 4)

INGREDIENTS ●

1½ lb dried fava beans, soaked overnight and rinsed



1 tsp olive oil



1 medium yellow onion, finely chopped



4 garlic cloves, minced



¼ tsp cayenne pepper



1 tsp cumin powder



1 lemon, zested



Salt and black pepper to taste



1 avocado, pitted and chopped for serving



1 lemon, quartered for serving

DIRECTIONS 1. Add the beans to a large pot and cover with 4-inches of water. Boil over high heat and then reduce the heat to medium. Cook the beans until tender, 2 hours. 2. When the beans are near done, heat the olive oil in a medium skillet and sauté the onion, garlic, cayenne pepper, cumin powder, lemon zest, salt, and black pepper until the onions soften and the food is fragrant, 3 minutes. 3. When the beans are tender with a little liquid, mix in the onion mixture while breaking the beans partially. Adjust the taste with salt and black pepper and dish the food. 4. Serve warm with the avocado and lemon wedges.

Recipe 14: Strawberry, Peach, and Pine Nut Yogurt (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

4 cups plant-based yogurt, cold



2 tbsp pure maple syrup



1 cup chopped fresh strawberries



1 cup chopped fresh peaches



¼ cup toasted pine nuts



¼ cup unsweetened coconut flakes

DIRECTIONS 1. In a medium bowl, mix the yogurt and maple syrup until wellcombined. Divide the mixture into 4 breakfast bowls. 2. Top with the strawberries, peaches, pine nuts, and coconut flakes. 3. Enjoy immediately.

Recipe 15: Coconut Waffles with Cranberries (Time: 20 minutes / Servings: 4)

INGREDIENTS ● 2 tbsp flax seed powder + 6 tbsp water ● 2/3 cup coconut flour ● 2 ½ tsp baking powder ● A pinch salt ● 1 ½ cups almond milk ● 2 tbsp plant butter ● 1 cup fresh cranberries, mashed

● 2 tbsp pure maple syrup ● 1 tsp fresh lemon juice DIRECTIONS 1. In a medium bowl, mix the flax seed powder with water and allow soaking for 5 minutes. 2. Add the coconut flour, baking powder, salt, and almond milk. Mix until well combined. 3. Preheat a waffle iron and brush with some plant butter. Pour in a quarter cup of the batter, close the iron and cook until the waffles are golden and crisp, 2 to 3 minutes. 4. Transfer the waffles to a plate and make more waffles using the same process and ingredient proportions. 5. Meanwhile, in a medium bowl, mix the cranberry puree with the maple syrup and lemon juice. 6. Serve the waffles, top with the cranberry mixture, and enjoy immediately.

Smoothies Recipe 16: Chocolate Orange Smoothie (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

1 cup frozen raspberries and blackberries



1 medium frozen banana, peeled



1 cup fresh sweet orange juice



1 cup baby spinach



1 tbsp hulled hemp seeds



1 tbsp unsweetened cocoa powder

DIRECTIONS 1. Add all the ingredients to a blender and process on medium speed until smooth. 2. Pour the smoothie in to four glasses and enjoy immediately.

Recipe 17: Blueberry Pear Shake (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

½ cup frozen blueberries



¼ cup chopped frozen pears



1 cup unsweetened coconut milk + more as desired



2 tbsp coconut cream



1 tsp pure maple syrup



¼ tsp vanilla extract



12 ice cubes

DIRECTIONS 1. Add all the ingredients to a blender and process until smooth. 2. Divide the smoothie into 4 glasses and enjoy immediately.

Recipe 18: Minty Green Booster (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

1 ½ cups hemp milk



1 large frozen banana, peeled



2 handfuls chopped kale



¼ cup fresh mint leaves, stems removed

DIRECTIONS

1. Combine all the ingredients in a blender and process until smooth. 2. Divide the drink into 4 glasses and enjoy immediately!

Recipe 19: Orange Papaya Smoothie (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

1 cup chopped papaya pulp



1 cup fresh orange juice



¼ cup unsweetened almond milk



1 tbsp flax seeds



2 tbsp pure maple syrup



¼ cup ice cubes

DIRECTIONS 1. Add all the ingredients to a blender and process until smooth. 2. Divide into serving glasses and enjoy immediately!

Recipe 20: Gingerbread Man Smoothie (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

1 cup unsweetened almond milk



1 large frozen banana, peeled



½ tsp cinnamon powder



1 tsp vanilla extract



¼ tsp ginger powder



1 tbsp chia seeds



2 tbsp maple syrup



2 tbsp unsweetened coconut flakes for topping

DIRECTIONS 1. Add all the ingredients to a blender except for the coconut flakes and process until smooth. 2. Pour the smoothie into 4 glasses, top with the coconut flakes and enjoy immediately!

Recipe 21: Dandelion Mango Smoothie (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

1 cup unsweetened soy milk



1 cup chopped sweet mango, frozen



2 cups dandelion greens



1 frozen ripe bananas, peeled



¼ cup frozen chopped pineapples

DIRECTIONS 1. Pour all the ingredients into a blender and process until smooth. 2. Share the drink among 4 glasses and enjoy immediately.

Recipe 22: Berry Merry Zinger (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

1 cup water



1 cup frozen mixed berries of your choice



1 tsp coconut oil



1 large frozen banana, peeled



1 lime, juiced



1 tsp pure maple syrup

DIRECTIONS 1. Process all the ingredients in a blender until smooth. 2. Pour the drink into 4 serving glasses and enjoy immediately!

Recipe 23: Coconut Chocolate Shake (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

1 cup unsweetened coconut milk



2 frozen bananas, peeled



2 tbsp coconut cream



1 tbsp flaxseed meal



3 tbsp unsweetened cocoa powder



1 tsp vanilla extract



1/3 cup ice cubes

DIRECTIONS 1. Pour all the ingredients into a blender and process until smooth. 2. Divide into 4 glasses and serve immediately.

Recipe 24: Avocado Banana Zinger (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

1 large avocado, pitted and peeled



1 large frozen banana, peeled



½ cup unsweetened almond milk



A small handful fresh mint leaves

DIRECTIONS 1. Combine all the ingredients in a blender and process until smooth

2. Divide into 4 serving glasses, insert straws and enjoy immediately.

Recipe 25: Apple Cherry Smoothie (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

1 cup cold cranberry juice



½ cup red cherries, pitted



2 Honey Crisp apples, cored and chopped



1 frozen banana, peeled



¼ cup ice cubes

DIRECTIONS 1. Add all the ingredients to a blender and process until smooth. 2. Pour the smoothie into 4 glasses and enjoy immediately.

Recipe 26: Kiwi Peach Summer Smoothie (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

1 cup cold fresh and pure orange juice



1 frozen banana, peeled



2 peaches, pitted and chopped



2 kiwis, peeled



4 mint leaves



¼ cup ice cubes

DIRECTIONS 1. Combine all the ingredients into a blender and process on medium speed until smooth. 2. Divide the smoothie between 4 glasses and enjoy chilled.

Recipe 27: Dragon Fruit & Cucumber Smoothie (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

1 ½ cups frozen pink dragon fruit



½ cup frozen raspberries



½ chopped cucumbers



½ lime, juiced



1 tsp grated ginger



2 tsp pure maple syrup

DIRECTIONS 1. Combine the ingredients into a blender and process until smooth. 2. Divide the drink into 4 serving glasses and enjoy immediately.

Recipe 28: Black Currant Shake (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

1 cup blackcurrants



A small handful frozen blueberries



½ cup coconut yogurt



1 cup unsweetened almond milk

DIRECTIONS 1. Process all the ingredients in a blender until smooth.

2. Divide the smoothie between 4 glasses and enjoy immediately!

Recipe 29: Pumpkin Banana Smoothie (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

1/3 cup pumpkin puree



1 large frozen banana, peeled



1 tbsp pure maple syrup



1 tbsp flax seeds



¼ tsp pumpkin pie spice



1 cup unsweetened almond milk



1 tsp cinnamon powder



1 tbsp pumpkin seeds for topping

DIRECTIONS 1. Process all the ingredients in a blender except for the pumpkin seeds until smooth. 2. Divide the smoothie into serving glasses, top with the pumpkin seeds, and enjoy immediately!

Recipe 30: Chocolate Cinnamon Smoothie (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

1 cup almond milk



¼ cup melted dark chocolate



2 tbsp unsweetened cocoa powder



2 tbsp pure maple syrup



1 ½ tbsp cinnamon powder



1 small frozen banana, peeled

DIRECTIONS 1. Process all the ingredients in a blender until smooth. 2. Divide the drink between 4 glasses and enjoy immediately!

Scrumptious Soups & Salads

Soups Recipe 31: Potato Cheese Soup

(Time: 25 minutes / Servings: 4)

INGREDIENTS ● 1 tbsp olive oil ● 4 tbsp plant butter ● 1 small white onion, roughly chopped ● 3 garlic cloves, minced ● 1 tbsp chopped fresh tarragon ● 1 tbsp chopped fresh oregano ● 2 tbsp finely chopped thyme ● 2 cups peeled and cubed potatoes ● 3 ½ cups vegetable broth

● Salt and black pepper to taste ● 1 cup unsweetened soy milk ● 1 cup plant-based cheese (of your choice) ● 2 tbsp chopped green onions for garnishing DIRECTIONS 1. Heat the olive oil and plant butter in a medium pot and sauté the onion until softened, 3 minutes. Stir in the garlic, tarragon, oregano, thyme, and cook until fragrant, 1 minute. 2. Add the potatoes, vegetable broth, salt, and black pepper. Stir well and cover the lid. Once the food starts boiling, reduce the heat to low and cook until the potatoes soften, 10 to 12 minutes. 3. Using an immersion blender, puree the soup until smooth. Stir in the soy milk and plant-based cheese until the cheese melts. Adjust the taste with salt and black pepper. 4. Dish the soup into serving bowls, garnish with the green onions and serve warm.

Recipe 32: Herby Tomato & Red Pepper Soup (Time: 35 minutes / Servings: 4)

INGREDIENTS ● 1 tbsp olive oil ● 1 tbsp plant butter ● 1 large red onion, roughly chopped ● 4 garlic cloves, minced ● 6 red bell peppers, deseeded and sliced

● 1 small parsnip, peeled and diced ● 3 cups chopped tomatoes ● 4 cups vegetable stock ● 1 tbsp dried mixed herbs ● Salt and black pepper to taste ● 3 cups unsweetened almond milk ● 2 tbsp chopped almonds for topping ● 1 cup grated vegan Parmesan cheese DIRECTIONS 1.

2.

3. 4. 5.

Heat the olive oil and plant butter in a medium pot and sauté the onion until softened, 3 minutes. Stir in the garlic and cook until fragrant, 30 seconds. Mix in the bell peppers and parsnip; allow cooking for 2 minutes and then mix in the tomatoes, vegetable stock, dried herbs, salt, and black pepper. Cover the lid and once boiling, reduce the heat to low and cook until the parsnip and tomatoes soften, 10 to 12 minutes. Open the lid and using an immersion blender, puree the soup until smooth. Stir in the almond milk and adjust the taste with salt and black pepper. Dish the soup, garnish with the almond and vegan Parmesan cheese, and serve warm.

Recipe 33: Mixed Greens Soup with Ginger (Time: 30 minutes / Servings: 4)

INGREDIENTS



1 tbsp plant butter

● 1 tbsp avocado oil ● 1 small white onion, chopped ● ½ cup chopped cucumber ● 1 large carrot, peeled and chopped ● 3 garlic cloves, minced

● 3 tsp fresh ginger paste ● ¼ tsp dried thyme ● ¼ tsp dried rosemary ● 4 cups vegetable stock ● 1 cup chopped spinach ● 2 cups trimmed and chopped green beans ● ½ cup fresh garden peas ● 1 cup canned white beans, drained and rinsed ● 1 cup whole-wheat ditalini pasta ● 1 tbsp cornstarch mixed with 2 tbsp water ● Salt and black pepper to taste ● 3 tbsp chopped fresh cilantro + extra for garnish DIRECTIONS 1.

2. 3.

4. 5. 6.

Heat the plant butter and avocado oil in a large pot over medium heat and sauté the onion, cucumber, and carrots until softened, 3 minutes. Stir in the garlic, ginger paste, thyme, rosemary, and cook until fragrant, 30 seconds. Add the vegetable broth and allow boiling for 3 minutes or until infused with the fragrance of the spices. Reduce the heat to low and stir in the spinach, green beans, garden peas, beans, and ditalini. Cook until the green beans and pasta soften, 10 minutes. Mix the cornstarch into the soup and allow thickening for 1 to 2 minutes. Adjust the taste with salt and black pepper. Stir in the cilantro and dish the soup. Garnish with more cilantro and serve warm.

Recipe 34: Classic Italian Minestrone (Time: 35 minutes / Servings: 4)

INGREDIENTS ●

2 cups whole-wheat macaroni



¼ cup olive oil



1 small yellow onion, chopped



2 celery stalks, diced



2 carrots, chopped



4 garlic cloves, minced



1 medium yellow squash, diced



1 medium red bell pepper, deseeded and chopped



½ tsp rosemary



3 sprigs fresh thyme



1 tsp paprika



1 (15 oz) can crushed tomatoes



5 cups vegetable broth



1 bay leaf



½ cup frozen peas



A handful fresh basil leaves



¼ cup chopped fresh parsley

DIRECTIONS 1. Add the macaroni to a medium pot with 3 cups of water. Season with a little salt and bring to a boil until the macaroni is al dente, 7 to 10 minutes. Drain the pasta and set aside. 2. Heat the olive oil in a large pot over medium heat and sauté the onion, celery, and carrots until softened, 5 minutes. Mix in the garlic, squash, bell pepper, and cook until slightly softened, 3 minutes. 3. Stir in the rosemary, thyme, paprika, tomatoes, vegetable broth, bay leaf, salt, and black pepper. Cover the pot and once the soup starts boiling, reduce the heat to low and cook until the vegetables are very tender, 10 minutes. 4. Open the lid and add the macaroni, peas, basil, and half of the parsley. Cook until the pasta and peas warm through. Adjust the taste with salt and black pepper. 5. Dish the minestrone, garnish with the remaining parsley, and serve warm.

Recipe 35: Green Cabbage Soup (Time: 20 minutes / Servings: 4)

INGREDIENTS ● 3 tbsp olive oil ● 1 medium red onion, thinly sliced ● 2 medium carrots, peeled and chopped ● 3 garlic cloves, finely sliced ● 1 large green cabbage, cut into small chunks ● 4 cups vegetable stock ● ½ cup chopped fresh parsley ● Salt and black pepper to taste

● 1 tbsp fresh dill leaves ● Parsley leaves to garnish DIRECTIONS 1. Heat the olive oil in a large pot over medium heat and sauté the onion and carrots until softened, 5 minutes. Stir in the garlic and cook until fragrant, 30 seconds. 2. Add the cabbage, vegetable stock, chopped parsley, salt, black pepper, and dill. 3. Cover the pot and once the soup starts to boil, reduce the heat to low and simmer until the vegetables are very tender, 8 minutes. 4. Stir, adjust the taste with salt, black pepper, and dish the soup. 5. Garnish with the parsley leaves and serve warm.

Recipe 36: Caramelized Onion Soup (Time: 65 minutes / Servings: 4)

INGREDIENTS ● 2 tbsp plant butter ● 1 tbsp olive oil ● 3 cups thinly sliced white onions ● 2 garlic cloves, minced ● 2 tsp almond flour ● ½ cup dry white wine ● Salt and black pepper to taste

● 2 sprigs chopped rosemary ● 2 cups hot water ● 2 cups unsweetened almond milk ● 1 cup grated tofu cheese for topping

DIRECTIONS 1. Heat the plant butter and olive oil in a large pot over medium heat and sauté the onions until softened with frequent stirring to avoid browning, 10 minutes. Reduce the heat to low and continue cooking for 15 minutes with occasional stirring. 2. Stir in the garlic and cook until the onions caramelize, 10 minutes. 3. Mix in the almond flour well and then the white wine. Increase the heat to medium and season the food with salt, black pepper, rosemary, and stir in the hot water. 4. Cover the pot and once it begins to boil, reduce the heat to low and cook for 30 minutes. 5. Add the milk and half of the tofu cheese. Stir until cheese melts and adjust the taste with salt and black pepper. 6. Dish the soup, top with the remaining tofu cheese and serve warm.

Recipe 37: Mexican Sweetcorn Soup (Time: 30 minutes / Servings: 4)

INGREDIENTS ● 3 tbsp avocado oil ● 1 medium red bell pepper, deseeded and cut into chunks ● 1 small potato, peeled and chopped ● 1 garlic clove, minced ● 2 cups cann Nectarine & tofu cheese salad ed sweet corn kernels ● 1 (15 oz) red kidney beans, drained and rinsed ● 1 (15 oz) can chopped tomatoes

● Salt and black pepper to taste ● 1 tsp homemade Mexican spice mix ● 4 cups vegetable broth ● ¼ tsp dried thyme ● 1 cup coconut cream ● 2 tbsp chopped fresh cilantro ● Sliced grilled tofu for topping ● 1 large avocado, pitted, peeled and chopped ● 1 lime, cut into half moons DIRECTIONS 1. Heat the olive oil in a medium pot over medium heat and sauté the bell pepper and potato until the vegetables sweat, 4 minutes. Stir in the garlic and cook until fragrant, 30 seconds. 2. Mix in the corn kernels, beans, tomatoes, salt, black pepper, vegetable broth, and thyme. 3. Close the lid; allow boiling for 2 minutes then, reduce the heat to low and cook until the tomatoes break and the potatoes soften, 12 to 15 minutes. 4. Open the lid; stir in the coconut cream and adjust the taste with salt and black pepper. 5. Dish the soup into serving bowls and garnish the grilled tofu, cilantro, avocado, and lime. 6. Serve warm.

Recipe 38: Sweet Potato Miso Soup (Time: 45 minutes / Servings: 4)

INGREDIENTS ●

2 tbsp olive oil



2 tbsp plant butter



1 medium white onion, chopped



3 garlic cloves, minced



4 cups vegetable stock



2 tbsp white miso paste



2 large sweet potatoes, peeled and diced



Salt and black pepper to taste



4 chives, chopped

DIRECTIONS 1. Heat the olive oil and plant butter in a large pot and sauté the onion until softened, 5 minutes. Mix in the garlic and cook until fragrant, 30 seconds. 2. Stir in the miso paste and gradually mix in the vegetable stock until the miso paste is well combined in the stock. Add the sweet potatoes, salt, and black pepper. 3. Close the lid; allow boiling for 3 minutes and simmer until the sweet potatoes are very tender, 15 minutes. 4. Open the lid and using an immersion blender, puree the soup until smooth. 5. Adjust the taste with salt, black pepper, and stir in the chives. 6. Dish the soup and serve warm.

Recipe 39: Spicy Peanut Carrot Soup (Time: 25 minutes / Servings: 4)

INGREDIENTS ● 2 tbsp olive oil ● 1 large brown onion, chopped ● 4 garlic cloves, minced ● 2 tbsp fresh ginger puree ● 2 tsp cumin powder ● ¼ tsp cayenne powder ● ¼ tsp chili powder

● Salt and black pepper to taste ● 1 ½ lb carrots, peeled and chopped ● ½ cup peanut butter ● 4 cups vegetable broth ● 2 tbsp chopped fresh cilantro for topping ● 3 tbsp toasted peanuts for topping DIRECTIONS 1. Heat the olive oil in a large pot and sauté the onion until softened, 3 minutes. Mix in the garlic, ginger, cumin powder, cayenne powder, chili powder, salt, and black pepper. Stir-fry until fragrant, 1 minute. 2. Pour in the carrots and while cooking, in small bowl, mix the peanut butter with about a cup of the vegetable broth until smooth. Pour the mixture into the pot and add the remaining vegetable broth. 3. Close the lid and cook on low heat until the carrots are very soft, 10 to 12 minutes. 4. Open the lid and using an immersion blender, puree the soup until smooth. 5. Adjust the taste with salt, black pepper, and dish the soup. 6. Garnish with the cilantro, peanuts, and serve warm.

Recipe 40: Lentil Butternut Soup (Time: 35 minutes / Servings: 4)

INGREDIENTS ● 1 tbsp olive oil ● 1 small yellow onion, chopped ● 2 garlic cloves, minced ● Salt and black pepper to taste ● ½ tsp curry powder ● 2 ½ cups vegetable stock ● 1 medium butternut squash, peeled and cut into 1-inch cubes ● ½ cup red lentils, rinsed

● 1 ½ cups unsweetened coconut milk ● 4 tbsp coconut cream for topping ● 3 tbsp freshly chopped parsley for topping

DIRECTIONS 1. Heat the olive oil in a large pot and sauté the onion until softened, 3 minutes. Mix in the garlic, salt, black pepper, and cook until fragrant, 30 seconds. 2. Stir in the vegetable stock, butternut squash, and lentils. Close the lid and cook until the squash softens, 10 minutes. 3. Open the lid and stir in the coconut milk, adjust the taste with salt, black pepper, and cook over low heat for 2 minutes. 4. Use an immersion blender to puree the soup until smooth. 5. Dish the soup, top with the coconut cream, parsley, and serve warm.

Recipe 41: Soy Chorizo Soup with Brown Lentils (Time: 25 minutes / Servings: 4)

INGREDIENTS ● 2 tbsp olive oil ● 1 cup diced soy chorizo ● 1 medium onion, chopped ● 1 medium leek, chopped ● 1 large red bell pepper, deseeded and chopped ● 2 garlic cloves, minced ● 1 tsp cumin powder

● 4 cups vegetable stock ● ½ cup brown lentils ● Salt and black pepper to taste ● 1 tsp red chili flakes + more to garnish DIRECTIONS 1. Heat the olive oil in a large pot and cook the soy chorizo until golden brown on both sides. Transfer to a plate and set aside. 2. Sauté the onion, leek, and bell pepper in the oil until softened, 3 minutes. Add the garlic and cumin powder and cook until fragrant, 30 seconds. 3. Pour in the vegetable broth, brown rice, salt, and black pepper. Close the lid and bring the soup to a slow boil until the brown lentils softens, 10 minutes. 4. Open the lid; mix in the soy chorizo, red chili flakes and adjust the taste with salt and black pepper. 5. Dish the soup into serving bowls, garnish with more red chili flakes, and serve warm.

Recipe 42: Green Vietnamese Soup (Time: 20 minutes / Servings: 4)

INGREDIENTS ● 1 tbsp coconut oil ● 1 small yellow onion, thinly sliced ● 1 large opo squash, halved, deseeded, and thinly julienned ● 1 tsp low-sodium soy sauce ● 1 jalapeño pepper, sliced

● 4 cups vegetable stock ● Salt and white pepper to taste ● ½ cup chopped green beans ● ½ cup garden peas ● ¼ cup chopped fresh cilantro DIRECTIONS 1. Heat the coconut oil in a large pot and sauté the onion and opo squash until softened, 5 minutes. 2. Stir in the soy sauce, jalapeño pepper, vegetable stock, salt, white pepper, green beans, and garden peas. 3. Close the lid, allow boiling and then, simmer the soup until the vegetables soften, 5 minutes. 4. Open the lid, adjust the taste with salt and dish the soup. 5. Mix in the cilantro and serve warm.

Recipe 43: Curry Mushroom Soup (Time: 25 minutes / Servings: 4)

INGREDIENTS ● 3 tbsp plant butter ● 2 medium yellow onions, thinly sliced ● 2 cups sliced white button mushrooms ● 2 tbsp whole-wheat flour ● 4 cups vegetable broth ● 1/3 cup short-grain brown rice ● 1 tsp curry powder

● 1 bay leaf ● Salt and black pepper to taste ● 2 tbsp chopped fresh parsley

DIRECTIONS 1. Melt the plant butter in a large pot and sauté the onion and mushrooms until soften, 5 minutes. 2. Mix in the whole-wheat flour until roux forms and then slowly mix in the vegetable broth until flour combines smoothly with the vegetable broth. 3. Stir in the brown rice, curry powder, bay leaf, salt, and black pepper. 4. Close the lid and cook the soup until the brown rice softens, 10 minutes. 5. Open the lid; stir and adjust the taste with salt and black pepper. 6. Dish the soup, garnish with the parsley and serve warm.

Recipe 44: Tofu Sour Soup (Time: 25 minutes / Servings: 4)

INGREDIENTS



4 cups vegetable broth

● 2 tbsp mushroom powder ● ¼ cup white wine vinegar ● 2 tsp fresh garlic paste ● ¼ cup soy sauce

● 2 tsp fresh ginger paste ● 1 tsp chili paste ● ¼ cup cornstarch ● 8 oz firm tofu, cut into ½ -inch cubes ● 4 green onions, thinly sliced ● 1 tsp sesame oil ● Salt and black pepper to taste ● 2 tbsp sliced fresh scallions DIRECTIONS 1. In a large pot, combine the vegetable broth, mushroom powder, white wine vinegar, garlic paste, soy sauce, ginger paste, and chili paste. Close the lid and bring the soup to a boil until the mushrooms soften, 10 minutes. 2. Mix the cornstarch with some of the soup’s broth and stir into the soup. Add the tofu, half of the green onions, and cook until the tofu warms through, 5 minutes. 3. Stir in the sesame oil and adjust the taste with salt and black pepper. Simmer for 2 minutes and turn the heat off. 4. Dish the soup into serving bowls, garnish with the remaining green onions, and serve warm.

Recipe 45: Spicy Red Pepper Soup (Time: 35 minutes / Servings: 4)

INGREDIENTS ● 2 tbsp plant butter ● 8 large red bell pepper, deseeded and chopped ● ½ red onion, diced ● 5 garlic cloves, minced ● ¼ tsp smoked paprika ● 1 tsp dried basil ● 4 cups vegetable stock

● 2 tsp hot sauce ● Salt and black pepper to taste ● ¼ cup coconut cream ● 1 cup grated vegan Parmesan cheese

DIRECTIONS 1. Melt the plant butter in a large pot and sauté the bell pepper and onion until softened, 5 minutes. Mix in the garlic, paprika, basil, and cook until softened, 30 seconds. 2. Pour in the vegetable broth and stir in the hot sauce, salt, and black pepper. 3. Close the lid; allow boiling and cook the soup for 8 to 10 minutes. 4. Open the lid and use an immersion blender to puree the soup until smooth. Stir in the coconut cream until well combined and adjust the taste with salt and black pepper. 5. Dish the soup, top with the vegan Parmesan cheese and serve warm.

Salads Recipe 46: Bulgur and Pomegranate Salad (Time: 20 minutes / Servings: 4)

INGREDIENTS ● 1 cup dry bulgur ● 2 cups vegetable broth ● Salt and black pepper to taste ● ½ cup pomegranate seeds ● 1/3 cup dates, chopped

● ¼ cup pistachios, shelled and unsalted ● 2 tsp dried parsley ● 2 tbsp olive oil ● 1 tbsp apple cider vinegar

DIRECTIONS 1. Add the bulgur, vegetable broth, and salt to a medium pot and bring to a boil over medium heat. Reduce the heat to low and simmer until all the water is absorbed, 15 minutes. 2. Transfer the bulgur to a large bowl, spread out and allow warming. 3. Add the remaining ingredients, toss well, and dish onto serving plates. 4. Serve immediately.

Recipe 47: Apple Salad with Avocado (Time: 10 minutes / Servings: 4)

INGREDIENTS For the salad: ● 1 cup baby spinach ● ½ cup baby arugula ● ½ cup torn lettuce leaves ● 2 Granny Smith apples, cored and thinly sliced ● 2 medium, firm-ripe avocados, halved, pitted, and chopped ● 1 (7 oz) can peas, drained and rinsed

● 1 small carrot, peeled and shredded ● 2 tbsp freshly chopped parsley For the dressing: ● 3 tbsp extra virgin olive oil ● 1 lemon, juiced ● Salt and black pepper to taste DIRECTIONS 1. Combine all the salad’s ingredients in a large bowl until well distributed. Set aside. 2. In another bowl, mix all the dressing’s ingredients and pour this mixture over the salad. 3. Toss well and serve immediately.

Recipe 48: Roasted Brussels Sprouts Salad with Sultanas (Time: 35 minutes / Servings: 4)

INGREDIENTS ● 2 cups Brussels sprouts, halved ● 3 tbsp olive oil ● Salt and black pepper to taste ● 1 medium white onion, chopped ● ½ cup sultanas ● 1 lemon, juiced

● 1 tbsp freshly chopped sage leaves DIRECTIONS 1. Preheat the oven to 425 F. 2. Spread the Brussels sprouts on a roasting sheet, drizzle with the olive oil, and season with salt and black pepper. Use your hands to work the seasoning well onto the vegetables and tuck the sheet into the oven. Roast in the oven until light brown and tender, 20 to 25 minutes. 3. Transfer the roasted vegetables to a large salad bowl and add the onion, sultanas, lemon juice, and sage leaves. 4. Toss well and serve immediately.

Recipe 49: Classic Panzella Salad (Time: 40 minutes / Servings: 4)

INGREDIENTS ● 2 cups chopped tomatoes ● ½ medium red onion, chopped ● 2 cups whole-wheat croutons ● 1 cucumber, cut into large chunks ● 1 cup baby spinach

● 1 bunch basil leaves, torn into small pieces ● ½ cup olive oil ● Salt and white pepper to taste

DIRECTIONS 1. Combine all the ingredients into a large salad bowl, toss well and allow marinating at room temperature for 30 minutes. 2. Mix again and serve the salad.

Recipe 50: Minty Mixed Tomato Salad (Time: 10 minutes / Servings: 4)

INGREDIENTS For the salad: ● 2 cups mixed colored heirloom tomatoes, finely chopped ● 1 medium cucumber, finely chopped ● 1 small red bell pepper, deseeded and finely chopped ● ½ cup freshly chopped mint leaves For the dressing:

● 1 lemon, juiced ● 3 tbsp extra virgin olive oil ● 1 garlic clove, pressed ● Salt to taste

DIRECTIONS 1. In a large bowl, combine all the salad’s ingredients and set aside. 2. In a small bowl, whisk the dressing’s ingredients until well mixed and pour the dressing over the salad. 3. Toss well and serve immediately.

Recipe 51: Nectarine & Tofu Cheese Salad (Time: 17 minutes / Servings: 4)

INGREDIENTS

For the salad: ● 2 nectarines, halved, pitted, and sliced ● 1 medium mango, chopped ● 1 red bell pepper, deseeded and chopped ● 1 cup baby spinach and arugula ● 2 tbsp almonds and pecans ● 1 cup cubed tofu cheese

For the dressing: ● 2 tbsp extra virgin olive oil ● 1 tbsp pure maple syrup ● 1 tbsp Dijon mustard

DIRECTIONS 1. In a salad bowl, combine the nectarines, cucumber, bell pepper, spinach, and tofu cheese. 2. In another bowl, whisk the olive oil maple syrup, and Dijon mustard until well combined. 3. Mix the dressing into the salad until well coated. 4. Serve the salad immediately.

Recipe 52: Southern Style Salad (Time: 10 minutes / Servings: 4)

INGREDIENTS ● 1 cup canned black beans, drained and rinsed ● ½ cup canned corn kernels, drained ● 2 avocados, halved, pitted, and chopped ● 1 cup chopped mixed bell peppers ● ½ cup pico de gallo ● 1 tbsp apple cider vinegar

● ½ tsp dried Mexican herbs ● Salt to taste DIRECTIONS 1. Combine all the ingredients into a salad bowl and toss well. 2. Allow marinating for 10 minutes, toss the salad again and serve immediately.

Recipe 53: Beet and Strawberry Salad (Time: 10 minutes / Servings: 4)

INGREDIENTS For the salad: ● 2 cups canned beets, roughly chopped ● ½ cup cherry tomatoes, halved ● ½ cup fresh strawberries, head removed and halved ● ¼ cup fresh basil leaves ● A bed of arugula for serving For the dressing:

● 1 tbsp extra virgin olive oil ● 1 tbsp apple cider vinegar ● Salt and black pepper to taste

DIRECTIONS 1. Mix the salad’s ingredients in a large bowl and set aside. 2. In another bowl, whisk the dressing’s ingredients and toss into the salad. 3. Mix well and serve the salad on the bed of arugula.

Recipe 54: Seasonal Fruit Salad (Time: 10 minutes / Servings: 4)

INGREDIENTS ● 1 medium nectarine, pitted and chopped ● 1 cup mixed berries (raspberries, strawberries, blackberries, and blueberries) ● A handful red grapes ● 2 kiwis, peeled and cut into half moons ● 1 small orange, peeled, sectioned, and halved ● 1 tsp pure maple syrup DIRECTIONS

1. Combine all the ingredients into a large salad bowl and toss well until the maple syrup coats the fruits adequately. 2. Serve the salad immediately or chilled.

Recipe 55: Quinoa Salad with Roasted Sweet Potatoes (Time: 45 minutes / Servings: 4)

INGREDIENTS ● 2 large sweet potatoes, peeled and chopped



3 tbsp olive oil + extra for drizzling

● Salt and black pepper to taste ● ½ cup baby spinach ● 1 cup quinoa ● 1 cup chopped cucumber ● 1 celery stalk, chopped

● 2 tbsp sliced almonds ● ¼ cup pitted black olives ● 1 tsp balsamic vinegar ● 1 tbsp pepitas (pumpkin seeds) ● 2 tbsp crumbled tofu cheese DIRECTIONS 1. Preheat the oven to 400 F, 2. Spread the sweet potatoes on a baking sheet, drizzle with some olive oil, and season with salt and black pepper. Use your hands to rub the seasoning onto the sweet potatoes and tuck the sheet into the oven. Roast until the sweet potatoes are light brown and tender, 30 to 35 minutes. 3. Meanwhile, add the quinoa and 1 cup of lightly salted water to a medium pot and cook over medium heat until the liquid absorbs, 10 to 15 minutes. 4. When the potatoes and quinoa are ready, transfer both to a large salad bowl. Spread out and allow slight cooling. 5. Top with the remaining ingredients and mix well until well combined. 6. Dish the salad and serve immediately.

Recipe 56: Red Cabbage, Apple, and Beets Salad (Time: 10 minutes / Servings: 4)

INGREDIENTS

For the salad: ● ½ cup shredded red cabbage ● 2 large red apples, halved and sliced ● ½ cup shredded beets ● ½ cup chopped pecans For the dressing: ● 3 tbsp apple cider vinegar ● 2 tbsp pure maple syrup ● 2 tbsp olive oil

● 1 tbsp chia seeds ● Salt and black pepper to taste DIRECTIONS 1. Mix the salad’s ingredients in a large bowl and set aside. 2. In a small bowl, whisk the dressing’s ingredients and toss into the salad. 3. Dish the salad and serve immediately.

Recipe 57: Blueberry and Fig Salad with Pomegranate (Time: 15 minutes / Servings: 4)

INGREDIENTS

For the salad: ● 1 cup arugula ● 3 tbsp freshly chopped mint leaves ● 3 tbsp freshly chopped parsley ● 1 cup blueberries, halved ● 4 figs, quartered ● 2 tbsp pomegranate seeds

● ½ cup crumbled tofu cheese For the dressing: ● 3 tbsp olive oil ● 4 tbsp apple cider vinegar ● 3 tbsp pure maple syrup ● Salt and black pepper to taste

DIRECTIONS 1. On a salad platter, spread the arugula, mint, and parsley leaves. Top with the blueberries, figs, pomegranate, and tofu cheese. Set aside. 2. In another bowl, mix the dressing’s ingredients and drizzle all over the salad. 3. Toss well and serve immediately.

Recipe 58: Red Grape, Broccoli, and Almond Salad (Time: 15 minutes / Servings: 4)

INGREDIENTS For the salad:



½ cup red grapes, halved

● 2 cups broccoli florets, steamed ● ¼ cup sliced almonds For the dressing: ● ¼ cup coconut cream ● 2 tbsp apple cider vinegar ● 1 garlic clove, minced

● 3 tbsp chopped fresh scallions DIRECTIONS 1. Combine the salad’s ingredients in a large bowl and set aside. 2. Whisk the dressing’s ingredients in a small bowl and mix into the salad. 3. Dish the salad and serve immediate

Recipe 59: Greek Salad with Rosemary Dressing (Time: 10 minutes / Servings: 4)

INGREDIENTS For the salad: ● 1 cup chopped tomatoes ● 1 large cucumber, chopped ● 1 medium red onion, sliced ● ½ cup black olives, pitted ● 1 cup cubed tofu cheese

For the dressing: ● 3 tbsp olive oil ● 1 tsp dried rosemary + more for garnishing ● 2 garlic cloves, minced ● 1 tbsp balsamic vinegar

DIRECTIONS 1. Combine the salad’s ingredients in a large bowl except for the tofu cheese and set aside. 2. In a small bowl, whisk the dressing’s ingredients and toss into the salad. 3. Top with the tofu cheese and serve the salad immediately.

Recipe 60: Asparagus, Tomato & Bell Pepper Salad (Time: 25 minutes / Servings: 4)

INGREDIENTS For the salad: ● ½ lb asparagus, trimmed and chopped ● 2 large yellow bell peppers, deseeded and chopped ● 1 cup cherry tomatoes, halved

● 2 tbsp frozen peas, thawed For the dressing: ● 4 tbsp soy sauce ● 2 tbsp sesame oil ● 1 tbsp pure maple syrup ● ¼ tsp fresh garlic paste ● ¼ tsp fresh ginger paste ● 1 lemon, juiced DIRECTIONS 4. Combine the salad’s ingredients in a large bowl and set aside. 5. Likewise, mix the dressing’s ingredients in a small bowl and toss into the salad. 6. Dish the salad and serve immediately.

Plant Based Dinners to Die For

Recipe 61: Brussels Sprouts Stir-Fry (Time: 15 minutes / Servings: 4)

INGREDIENTS ● 4 tbsp plant butter ● 1 small red onion, chopped ● 1 tbsp apple cider vinegar ● Salt and black pepper ● 2 cups Brussels sprouts, trimmed and halved ● 1 tsp Sriracha sauce ● 1 tsp pure maple syrup DIRECTIONS

1. Melt the plant butter in a wok over medium heat and sauté the onion and Brussels sprouts until softened, 10 minutes. 2. Mix in the apple cider vinegar, salt, black pepper, Sriracha, and maple syrup. Stir-fry until the seasoning coats the vegetables well. 3. Transfer to a plate and serve warm with cooked brown rice.

Recipe 62: Grilled Kabocha Squash with Chimichurri (Time: 20 minutes / Servings: 4)

INGREDIENTS For the chimichurri:

● 1 lemon, zested and juiced ● ½ small green bell pepper, deseeded and chopped ● 1 jalapeño pepper, deseeded and chopped ● 1 cup olive oil ● ½ cup chopped fresh parsley ● 2 garlic cloves, minced ● Salt and black pepper For the grilled squash: ● 1 large kabocha squash, peeled and sliced ● 1 tbsp plant butter, melted ● Salt and black pepper ● 3 tbsp toasted pine nuts DIRECTIONS For the chimichurri: 1. Add all the chimichurri’s ingredients to a food processor and blend until coarsely smooth. Transfer to a serving bowl and set aside to incorporate the flavors. For the grilled squash: 2. Preheat an outdoor grill to medium-high heat. 3. Brush the squash on both sides with the plant butter and season with salt and black pepper. 4. Grill the squash on both sides until golden brown and tender, 10 minutes. 5. Transfer to serving plates, garnish with the pine nuts, and serve immediately with the chimichurri.

Recipe 63: Indian Style Seitan Bake (Time: 35 minutes / Servings: 4)

INGREDIENTS ● 3 tbsp plant butter ● 3 cups seitan slices ● 1 cup cauliflower florets ● Salt to taste ● 2 tbsp garam masala ● 1 green bell pepper, deseeded and finely diced

● 1¼ cups coconut cream ● 1 tbsp fresh cilantro, finely chopped DIRECTIONS 1. Preheat the oven to 400 F. 2. Melt the plant butter in a medium cast iron skillet, season the seitan and cauliflower with salt and fry in the butter on both sides until golden brown, 6 to 8 minutes. 3. Stir in 1 tablespoon of the garam masala, cumin powder, coriander powder, and cook until the fragrance releases, 1 minute. Take the pan off the heat. 4. In a small bowl, mix the remaining garam masala, bell pepper, coconut cream, and cilantro, and spread the mixture on top of the seitan. 5. Transfer the skillet to the oven and bake for 20 minutes or until the food is golden brown on top. 6. Remove from the oven and serve warm with cooked brown rice or quinoa.

Recipe 64: Caprese Casserole (Time: 25 minutes / Servings: 4)

INGREDIENTS ● 2 medium zucchinis, halved lengthwise ● 1 cup cherry tomatoes, halved ● 1 cup homemade plant-based mayonnaise ● 3 tbsp plant-based Parmesan cheese ● 1 cup plant-based mozzarella cheese, cut into small pieces ● 2 tbsp basil pesto ● Salt and freshly ground black pepper DIRECTIONS 1. Preheat the oven to 350 F.

2. Lightly grease a baking sheet with olive oil cooking spray and lay the zucchinis in the dish with open side facing up. 3. Arrange the remaining ingredients on top of the zucchinis. 4. Bake in the oven for 20 minutes or until the cheeses melt and the food is golden brown on top. 5. Remove the dish, allow cooling for 1 minute and dish the food. 6. Serve warm with leafy green salad.

Recipe 65: Grilled Zucchini with Kale Pesto (Time: 10 minutes / Servings: 4)

INGREDIENTS For the kale pesto:

● ½ cup chopped kale ● 1 lemon, juiced ● 1 garlic clove, minced ● 2 tbsp pine nuts ● Salt and black pepper to taste ● ¾ cup olive oil For the grilled zucchini: ● 4 medium zucchinis, sliced ● 1 tbsp fresh lemon juice ● Salt and black pepper to taste ● 2 tbsp melted plant butter DIRECTIONS For the kale pesto: 1. Add the pesto’s ingredients to a blender and process until smooth. Transfer to a serving bowl and set aside for serving. For the grilled zucchini: 2. Preheat a grill pan over medium heat. 3. Place the zucchinis in a medium bowl and top with the lemon juice, salt, black pepper, and plant butter. Toss until the zucchinis are wellcoated with the seasoning. 4. Cook the vegetables in the pan on both sides until golden brown and tender, 6 minutes. 5. Dish the zucchinis, garnish with the cilantro and serve warm with the pesto.

Recipe 66: Mixed Mushroom Pizza (Time: 40 minutes / Servings: 4)

INGREDIENTS For the crust: ● 2 tbsp flax seed powder + 6 tbsp water ● ½ cup plant-based mayonnaise ● ¾ cup whole-wheat flour ● 1 tsp baking powder ● ½ tsp salt For the topping: ● 1 cup sliced mixed mushrooms

● 2 tbsp olive oil ● 1 tbsp basil pesto ● Salt and black pepper ● ½ cup coconut cream ● ¾ cup shredded plant-based Parmesan cheese

DIRECTIONS For the crust: 1. Preheat the oven to 350 F. 2. In a medium bowl, mix the flax seed powder with the water and allow soaking for 5 minutes. 3. Mix in the plant-based mayonnaise, whole-wheat flour, baking powder, and salt until dough forms. 4. Spread the dough on a pizza pan and bake in the oven for 10 minutes or until the dough sets. For the topping: 5. In a medium bowl, mix the mushrooms, olive oil, basil pesto, salt, and black pepper. 6. Remove the pizza crust from the oven and spread the coconut cream on top. Scatter the mushroom mixture on the coconut cream and top with the plant-based Parmesan cheese. 7. Bake further in the oven until the cheese melts and the mushrooms soften, 10 to 15 minutes. 8. Remove the pizza, slice and serve with spinach salad.

Recipe 67: Cordon Bleu Casserole (Time: 30 minutes / Servings: 4)

INGREDIENTS ● 1 cup smoked seitan, finely chopped ● 2 cups grilled tofu, finely chopped ● 1 cup coconut cream ● 1 tbsp mustard powder ● 1 tbsp fresh lemon juice ● 1 ¼ cup shredded plant-based cheddar cheese ● Salt and black pepper

DIRECTIONS 1. Preheat the oven to 400 F. 2. In a medium bowl, mix the coconut cream, mustard powder, lemon juice, plant-based cheddar cheese, salt, and black pepper. 3. Scatter half of the seitan and tofu in a medium baking sheet and spread half of the coconut cream mixture on top. Scatter the remaining seitan and tofu mixture on top and then the remaining coconut cream mixture. 4. Bake in the oven until the casserole is golden brown on top, 15 to 20 minutes. 5. Remove the dish from the oven and serve warm with green salad.

Recipe 68: Moroccan Chickpea Curry (Time: 20 minutes / Servings: 4)

INGREDIENTS ● 2 tbsp olive oil ● 1 large yellow onion, finely chopped ● 2 medium carrots, chopped ● 1 green bell pepper, deseeded and chopped ● 1 red bell pepper, deseeded and chopped ● 1 celery stalk, chopped ● 4 garlic cloves, minced ● 2 tbsp ras el hanout ● ½ tsp turmeric powder ● ½ tsp curry powder ● 2 tsp dried thyme ● ½ cup chopped tomatoes ● ¾ cup vegetable broth ● 2 ½ cups canned chickpeas, drained ● Salt and black pepper to taste ● 2 long red chilies, minced ● 2 tbsp chopped fresh parsley ● 2 tbsp chopped fresh scallions for garnishing DIRECTIONS 1. Heat the olive oil in a large pot and sauté the onion, carrots, bell peppers, and celery until softened, 8 minutes. 2. Mix in the garlic, ras el hanout, turmeric powder, curry powder, thyme and cook until fragrant, 1 minute. 3. Stir in the tomatoes, chickpeas, vegetable broth, salt, black pepper, and red chilies. Close the lid and cook the curry until the tomatoes soften and the chickpeas warm through, 10 minutes. 4. Open the lid, adjust the taste with salt, black pepper, and stir in the parsley. 5. Dish the food and garnish with the scallions. Serve warm.

Recipe 69: Mango Rice with Almonds (Time: 20 minutes / Servings: 4)

INGREDIENTS ● 2 tsp plant butter ● 1 tsp cumin powder ● 1 tsp mustard powder ● 1 small brown onion, finely chopped ● 1 green chili, finely chopped ● Salt to taste ● 1 large mango, peeled, chopped and pureed ● ½ tsp turmeric powder ● 1 cup brown rice

● ¼ cup canned white beans, drained and rinsed ● 1 ¼ cups water ● ¼ cup frozen garden peas DIRECTIONS 1. Melt the plant butter in a large pot and sauté the cumin powder, mustard powder, onion, green chili, and salt until fragrant, 2 minutes. 2. Mix in the mango, turmeric powder, brown rice, beans, and water. Close the lid and cook until the rice softens and liquid absorbs, 12 to 15 minutes. 3. Fluff the rice and stir in the garden peas; allow warming for 3 minutes. 4. Dish the food and serve with hot sauce.

Recipe 70: Creamy Cheesy Fettuccine (Time: 30 minutes / Servings: 4)

INGREDIENTS ● 16 oz dried whole-wheat fettuccine ● 2 tbsp plant butter ● 1 (14 oz) pack extra firm tofu, pressed and cut into cubes ● 1 cup heavy cream ● 1 cup grated plant-based Parmesan cheese + extra for serving ● A pinch nutmeg powder ● Salt and black pepper to taste ● 1 tbsp chopped fresh parsley DIRECTIONS

1. Add the fettuccine to a large pot and top with 4 cups of slightly salted water. Boil over medium heat until the pasta is al dente, 10 minutes. Drain the pasta and set aside. 2. Melt the plant butter in a medium pot over medium heat and fry the tofu on both sides until golden brown, 10 minutes. 3. Mix in the heavy cream, plant-based Parmesan cheese, nutmeg powder, salt, and black pepper. Once the cheese melts, stir in the fettuccine and parsley. Allow warming for 2 minutes and dish the food. 4. Serve warm.

Recipe 71: Eggless Florentine Pizza (Time: 40 minutes / Servings: 4)

INGREDIENTS For the pizza crust: ● 2 tbsp flax seed powder + 6 tbsp water ● ½ cup plant-based mayonnaise ● ¾ cup whole-wheat flour ● 1 tsp baking powder ● ½ tsp salt For the topping:

● 2/3 cup tomato sauce ● 2 cups chopped spinach ● 1 (7 oz) can sliced mushrooms, drained ● ½ cup grated plant-based mozzarella cheese ● Olive oil for drizzling

DIRECTIONS For the pizza crust: 1. Preheat the oven to 400 F and line a pizza pan with baking paper. 2. In a medium bowl, mix the flax seed powder with the water and allow soaking for 5 minutes. 3. Stir in the whole-wheat flour, baking powder, and salt until dough forms. Spread the dough on a pizza pan and bake in the oven until the dough is golden brown, 15 minutes. 4. Remove from the oven and allow cooling for 2 minutes. For the pizza: 5. Increase the oven’s temperature to 450 F. 6. Spread the tomato sauce on the crust and then top with the spinach, mushrooms, and plant-based mozzarella cheese. Bake in the oven for 8 minutes or until the cheese melts. 7. Remove the pizza from the oven, drizzle the olive oil on the pizza, and slice. 8. Serve the pizza immediately.

Recipe 72: Tofu Loaf with Nuts (Time: 1 hour 5 minutes / Servings: 4)

INGREDIENTS



3 tbsp olive oil + extra for brushing

● 2 white onions, finely chopped ● 4 garlic cloves, minced ● 1 lb firm tofu, pressed and cubed ● 2 tbsp soy sauce ● ¾ cup chopped mixed nuts ● Salt and black pepper to taste

● 1 tbsp dried mixed herbs ● ½ tsp pure maple syrup ● ¼ cup almond meal ● 1 tbsp sesame seeds ● 1 medium green bell pepper, deseeded and chopped ● 1 medium red bell pepper, deseeded and chopped ● ½ cup tomato sauce

DIRECTIONS 1. Preheat the oven to 350 F and grease an 8 x 4-inch loaf pan with olive oil. 2. In a large pan, combine the all the ingredients except for the tomato sauce until evenly distributed and spoon the mixture into the loaf pan. Press to fit the pan. 3. Bake the tofu loaf in the oven for 45 minutes to 1 hour. 4. Remove the pan and invert the tofu loaf onto a chopping board. Allow cooling for 1 minute, slice, and serve warm.

Recipe 73: Mushroom Biryani (Time: 30 minutes / Servings: 4)

INGREDIENTS ● 1 cup brown rice ● 1 ½ cups water ● Salt to taste ● 3 tbsp plant butter ● 3 medium white onions, chopped ● 6 garlic cloves, minced ● 1 tsp ginger puree ● 1 tbsp turmeric powder + more for dusting

● 2 tsp garam masala ● ½ tsp cardamom powder ● ¼ tsp cinnamon powder ● ½ tsp cayenne powder

DIRECTIONS 1. Add the rice, water, and some salt to a medium pot and boil over medium heat until the rice releases some starch, 5 minutes. Drain immediately and rinse with cold running water. Set aside. 2. Melt the plant butter in a large pot and sauté the onions until softened, 3 minutes. 3. Mix in the garlic, ginger, turmeric, garam masala, cardamom powder, cinnamon powder, cayenne pepper, cumin powder, paprika, and salt, Stir-fry until the fragrant, 1 to 2 minutes. 4. Stir in the tomatoes, green chili, tomato puree, and mushrooms. Once boiling, mix in the rice and cover with 1/3 cup of water. Close the lid and cook over medium heat until the liquid absorbs and the rice tender, 8 to 10 minutes. 5. Open the lid and fluff in the spinach, kale, and half of the parsley. 6. Dish the food, top with the coconut yogurt, garnish with the remaining parsley, and drizzle some olive oil on top. 7. Serve warm.

Recipe 74: Taco Quinoa Bowls (Time: 30 minutes / Servings: 4)

INGREDIENTS ● 1 tbsp avocado oil ● 1 lb chopped tempeh



Salt and black pepper to taste

● 1 medium yellow onion, finely diced ● ½ cup broccoli florets ● 1 jalapeño pepper, minced

● 2 garlic cloves, minced ● 1 tsp cumin powder ● 1 tbsp red chili powder ● 1 (8 oz) can sweet corn kernels, drained ● 1 (8 oz) can black beans, rinsed and drained ● 1 cup quick-cooking quinoa ● 1 (14 oz) can diced tomatoes ● 2 ½ cups vegetable broth ● 1 cup grated plant-based cheddar cheese ● 2 tbsp chopped fresh cilantro ● 2 limes, cut into wedges for garnishing ● 1 medium avocado, pitted, sliced and peeled DIRECTIONS 1. Heat the avocado oil in a medium pot and cook in the tempeh until golden brown, 5 minutes. Season with salt, black pepper, and mix in the onion, broccoli, and jalapeño pepper. Cook until the vegetables soften, 3 minutes. 2. Stir in the garlic, cumin powder, and chili powder; cook until fragrant, 1 minute. 3. Mix in the sweet corn kernels, black beans, quinoa, tomatoes, and vegetable broth. Close the lid, allow boiling and then simmer until the quinoa absorbs all the liquid, 8 to 10 minutes. 4. Open the lid and fluff the quinoa. 5. Dish the food into serving bowls and top with the plant-based cheddar cheese, cilantro, lime wedges, and avocado. 6. Serve warm.

Recipe 75: Buckwheat Cabbage Roll (Time: 30 minutes / Servings: 4)

INGREDIENTS ● 2 tbsp plant butter ● 1 lb crumbled seitan ● ½ medium sweet onion, finely chopped ● 2 garlic cloves, minced ● Salt and black pepper to taste ● 1 cup buckwheat groats ● 1¾ cup vegetable stock

● 1 bay leaf ● 2 tbsp chopped fresh cilantro + more for garnishing ● 1 head Savoy cabbage, leaves separated (scraps kept) ● 1 (23 oz) canned chopped tomatoes DIRECTIONS 1. Melt the plant butter in a large bowl and cook in the seitan until golden brown, 8 minutes. 2. Stir in the onion and garlic until softened and fragrant, 3 minutes. 3. Season with salt, black pepper and mix in the buckwheat, vegetable stock, and bay leaf. 4. Close the lid, allow boiling, and then simmer until all the liquid is absorbed. 5. Open the lid; remove the bay leaf, adjust the taste with salt, black pepper, and mix in the cilantro. 6. Lay the cabbage leaves on a flat surface and add 3 to 4 tablespoons of the cooked buckwheat onto each leaf. Roll the leaves to firmly secure the filling. 7. Pour the tomatoes with juices into a medium pot, season with a little salt, black pepper, and lay the cabbage rolls in the sauce. Cook over medium heat until the cabbage softens, 5 to 8 minutes. 8. Turn the heat off and dish the food. Garnish with more cilantro and serve warm.

Recipe 76: Grilled Soy Chorizo with Asparagus (Time: 15 minutes / Servings: 4)

INGREDIENTS ● 1 tbsp plant butter, melted ● 1 lb soy chorizo, sliced or cubed ● 1 lb asparagus, trimmed and halved ● Salt and black pepper to taste ● 2 sprigs thyme

● 1 tbsp pure maple syrup ● 1 lemon, juiced

DIRECTIONS 1. Preheat a grill pan over medium heat and brush with the plant butter. 2. Season the soy chorizo and asparagus with the salt, black pepper, and grill in the pan on both sides until golden brown and tender, 10 minutes. Meanwhile, place the thyme sprigs in the pan while grilling to flavor the food. 3. Transfer onto serving plates. 4. In a small bowl, whisk the olive oil with the maple syrup and drizzle all over the food. 5. Serve warm.

Recipe 77: Cauliflower and Avocado Pizza Bowls (Time: 30 minutes / Servings: 4)

INGREDIENTS ● Olive oil for brushing ● 2 cups homemade pizza sauce ● 1 ½ cups cauli rice, steamed ● ½ cup sliced white mushrooms, cooked

● 2 large tomatoes, chopped ● 1 small red onion, chopped ● 1 tsp dried oregano ● 2 jalapeño peppers, deseeded and chopped ● Salt and black pepper to taste ● 1 cup grated tofu cheese ● 1 avocado, pitted, peeled, and chopped ● ¼ cup chopped cilantro DIRECTIONS 1. Preheat the oven to 400 F. 2. Brush 4 medium ramekins with olive oil, spread the pizza sauce in the bottom of each and top with the cauliflower rice. 3. In a medium bowl, mix the mushrooms, tomatoes, red onion, oregano, jalapeño peppers, salt, and black pepper. Divide the mixture into the ramekins and top with the tofu cheese. 4. Bake in the oven for 20 minutes or until the cheese melts and is golden brown on top. 5. Remove the ramekins, top with the avocado, cilantro, and serve warm.

Recipe 78: Paprika & Tomato Primavera (Time: 18 minutes / Servings: 4)

INGREDIENTS



2 tbsp olive oil

● 10 oz whole-wheat spaghetti, broken in halves ● ½ tsp paprika ● 1 small red onion, sliced ● 2 garlic cloves, minced ● 1 cup dry white wine ● 1 ¼ cups water ● Salt and black pepper to taste

● 2 cups cherry tomatoes, halved ● 3 tbsp plant butter, cut into ½-in cubes ● 1 lemon, zested and juiced ● 1 cup packed fresh basil leaves

DIRECTIONS 1. Heat the olive oil in a large pot and mix in the spaghetti, paprika, onion, garlic, and stir-fry until the spaghetti is golden brown, 3 minutes. 2. Mix in the white wine, water, salt, and black pepper. Close the lid and cook until the water absorbs and the spaghetti al dente, 8 to 10 minutes. 3. Open the lid and mix in the cherry tomatoes, plant butter, lemon zest, lemon juice, and basil leaves. 4. Dish the food and serve warm.

Recipe 79: Creole Tofu Rice Bowls (Time: 35 minutes / Servings: 4)

INGREDIENTS



2 tbsp olive oil

● 1 ½ cups crumbled tofu ● 1 tsp Creole seasoning ● 2 green bell peppers, deseeded and sliced ● 1 cup brown rice ● 1 ½ cups vegetable broth ● Salt to taste

● 1 lemon, zested and juiced ● 1 (8 oz) can black beans, drained and rinsed ● 2 chives, chopped ● 2 tbsp freshly chopped parsley DIRECTIONS 1. Heat the olive oil in a medium pot and cook in the tofu until golden brown, 5 minutes. 2. Season with the Creole seasoning and stir in the bell peppers; cook until the peppers slightly soften, 3 minutes. 3. Stir in the brown rice, vegetable broth, salt, and lemon zest. 4. Close the lid and cook the food until the rice is tender and all the liquid is absorbed, 12 to 15 minutes. 5. Mix in the lemon juice, beans, and chives. Allow warming for 3 to 5 minutes and dish the food. 6. Garnish with the parsley and serve warm.

Recipe 80: Chickpea and Pinto Bean Stew (Time: 15 minutes / Servings: 4)

INGREDIENTS



2 tbsp olive oil

● 1 small red onion, chopped ● ¾ cup chopped mixed bell peppers ● 2 garlic cloves, minced ● 2 green chilies, chopped ● 1 tsp garlic powder ● 1 tsp chili powder

● ½ tsp cumin powder ● ¼ tsp cayenne pepper ● 1 cup tomato sauce ● 1 (15 oz) chickpeas, drained and rinsed ● 1 (15 oz) pinto beans, drained and rinsed ● ¼ cup vegetable broth ● 1 bay leaf ● Salt and black pepper to taste ● ¼ cup freshly chopped parsley DIRECTIONS 1. Heat the olive oil in a medium pot and sauté the onion and bell peppers until softened, 5 minutes. 2. Mix in the garlic, green chilies, garlic powder, chili powder, cumin powder, cayenne pepper, and cook until fragrant, 30 seconds. 3. Stir in the tomato sauce, chickpeas, pinto beans, vegetable broth, bay leaf, salt, and black pepper. 4. Close the lid, allow boiling and then simmer for 5 minutes. 5. Open the lid; stir and adjust the taste with salt and black pepper. 6. Dish the food, garnish with the parsley and serve warm with cooked couscous or brown rice.

Plant Based Snacks to Satisfy You!

Bars

Recipe 81: Peanut Butter and Chocolate Bars (Time: 1 hour 40 minutes / Servings: 4)

INGREDIENTS ● ½ cup peanut butter ● 4 tbsp pure maple syrup ● 1 tsp vanilla extract ● 4 tbsp plant butter, melted ● 5 tbsp almond flour ● ¼ cup unsweetened dark chocolate, melted ● Finely chopped peanuts for topping DIRECTIONS 1. In a medium bowl, mix the peanut butter, maple syrup, vanilla, plant butter, and almond flour.

2. Divide the mixture two-thirds way up into an 8-holed rectangular silicone tray and freeze for 30 to 40 minutes or until firm. 3. Remove the tray, pour the chocolate on top (swirl to ensure an even spread around) and scatter the peanuts on top. Freeze again for 1 hour or until the firm. 4. Remove the tray, pop out the snacks and enjoy while still firm

Recipe 82: Raisins Almond Bars (Time: 2 hours 10 minutes / Servings: 4)

INGREDIENTS ● 1 ½ cups almond butter ● 3 scoops almond flour ● 4 tbsp plant butter, melted ● 1 ½ tsp pure maple syrup ● 2 pinches salt ● 4 tbsp dried red raisins ● 2 tbsp dried cranberries

DIRECTIONS 1. Line a medium loaf pan with baking paper and set aside. 2. In a medium bowl, mix the almond butter, almond flour, plant butter, maple syrup, and salt until well combined. Fold in the raisins and cranberries. 3. Pour the mixture into the loaf pan and press to fit into the pan. Freeze until firm, 2 hours. 4. Remove the pan from the fridge and invert the snack onto chopping board. 5. Slice the snack into bars and enjoy immediately.

Recipe 83: Pumpkin Seeds Cashew Bars (Time: 1 hour 5 minutes / Servings: 4)

INGREDIENTS ● 1 cup cashew butter

● ¼ cup pumpkin seeds ● ¼ cup walnuts ● 2 tbsp toasted sesame seeds ● 2 tbsp melted coconut oil ● 1 tbsp plant butter ● 1 tsp vanilla extract ● ¼ tsp salt ● 1/3 cup pure maple syrup DIRECTIONS 1. Line a baking sheet with parchment paper and set aside. 2. Add all the ingredients to a food processor and blend a few times until well combined. 3. Pour and spread the mixture on the baking sheet and freeze for 1 hour or until firm. 4. Remove the sheet, cut the snack into 2-inch bars and enjoy immediately.

Recipe 84: Hazelnuts & Chocolate Bars (Time: 1 hour 15 minutes / Servings: 4)

INGREDIENTS ● 1 cup hazelnuts ● 3 tbsp pumpkin seeds ● 2 tbsp unsweetened chocolate chips ● 1 tbsp unsweetened cocoa powder ● 1 ½ tsp vanilla extract ● ¼ tsp cinnamon powder ● 2 tbsp melted coconut oil ● 2 tbsp golden flaxseed meal ● 2 tsp pure maple syrup or to taste DIRECTIONS 1. Add all the ingredients to a food processor and blitz a few times until coarsely combined. 2. Line a flat baking sheet with plastic wrap, pour the mixture onto the sheet, and place another plastic wrap on top. Run a rolling pin on top of the batter a few times to evenly flatten. 3. Remove the plastic wrap on top and freeze the snack until firm, 1 hour. 4. Take out of the freezer, cut into 1 ½-inch bars and enjoy immediately.

Recipe 85: Mint Coconut Bars (Time: 2 hours 10 minutes / Servings: 4)

INGREDIENTS ● 3 cups unsweetened shredded coconut flakes ● 1 cup melted coconut oil ● 1 tsp mint extract ● ¼ cup pure maple syrup DIRECTIONS 1. Line a baking sheet with parchment paper and set aside. 2. In a medium bowl, mix all the ingredients and spread the mixture in the baking sheet. Refrigerate the batter until firm, 1 hour. 3. Remove the baking sheet, cut the snack into 2-inch thick bars and enjoy immediately.

Quick Munchies Recipe 86: Mixed Seed Crackers (Time: 1 hour 10 minutes / Servings: 4)

INGREDIENTS ● 1⁄3 cup coconut flour ● 1⁄3 cup sesame seeds ● 1⁄3 cup chia seeds ● 1⁄3 cup pumpkin seeds ● 1⁄3 cup sunflower seeds ● 1 tsp salt ● ¼ cup plant butter, melted ● 1 cup boiling water

DIRECTIONS 1. Preheat an oven to 300 F and line a baking sheet with parchment paper. 2. In a medium bowl, mix the coconut flour, sesame seeds, chia seeds, pumpkin seeds, sunflower seeds, and salt. Add the plant butter, boiling water, and mix until well combined. 3. Spread the mixture on the baking sheet and bake in the oven until the batter is firm, 45 minutes. 4. Remove the crackers and allow cooling for 10 minutes. 5. Break the crackers into pieces and enjoy!

Recipe 87: Taco Sweet Potato Chips (Time: 1 hour 15 minutes / Servings: 4)

INGREDIENTS ● 2 sweet potatoes, peeled and thinly sliced ● Salt to season ● 2 tbsp melted plant butter

● 1 tbsp taco seasoning DIRECTIONS 1. Preheat the oven to 400 F and line a baking sheet with parchment paper. 2. In a medium bowl, add all the ingredients and toss until potatoes are well coated with the seasoning. 3. Spread the chips on a baking sheet without overlapping and bake in the oven for 50 minutes to 1 hour or until crispy. 4. Remove the sheet and pour the chips into a large bowl. 5. Allow cooling and enjoy with your choice of dip (see dip recipes below).

Recipe 88: Spinach and Kale Chips (Time: 20 minutes / Servings: 4)

INGREDIENTS ● ½ cup baby spinach ● ½ cup baby kale ● 1 tbsp olive oil ● ½ tsp plain vinegar ● Salt to taste DIRECTIONS 1. Preheat the oven to 300 F and line a baking sheet with parchment paper.

2. Place all the ingredients into a medium bowl and toss well until the greens are well seasoned. 3. Spread the spinach and kale on the baking sheet without overlapping and bake in the oven until crispy but not burned, 15 minutes. 4. Transfer the chips to a serving bowl and enjoy with your preferred dip.

Recipe 89: “Cheddar” Biscuits (Time: 30 minutes / Servings: 4)

INGREDIENTS ● 5 tbsp flax seed powder + 1 cup water ● 1 cup whole-wheat flour ● 1 tsp baking powder ● 2/3 salt ● 4 tsp garlic powder ● 2 ½ cups grated plant-based cheddar cheese ● 1/3 cup plant butter, melted ● 2/3 cup coconut yogurt DIRECTIONS

1. Preheat the oven to 350 F and line a baking sheet with parchment paper. Set aside. 2. In a medium bowl, mix the flax seed powder with water and allow soaking for 5 minutes. 3. Meanwhile, in another bowl, combine the flour, baking powder, salt, garlic powder, and plant-based cheddar cheese. 4. Add the plant butter and coconut yogurt to the flax egg, whisk well, and mix the mixture into the dry ingredients until dough forms. 5. Drop 1 tablespoon of the mixture onto the baking sheet with 2-inch intervals between each batter. Bake in the oven until golden brown and firm, 12 to 15 minutes. 6. Remove from the oven, allow cooling to harden and enjoy.

Recipe 90: Spicy Toasted Nuts (Time: 30 minutes / Servings: 4)

INGREDIENTS ● 1 tsp cumin powder ● 1 tsp paprika powder ● 1 tsp cinnamon powder ● ½ tsp garlic powder ● 1 tsp red chili flakes ● 1 tsp salt ● ¼ tsp coconut oil ● 2 cups raw mixed nuts DIRECTIONS

1. Preheat the oven to 300 F and line a baking sheet with parchment paper. Set aside. 2. Add all the ingredients to a medium bowl, toss well, and spread the mixture on the baking sheet. 3. Toast in the oven for 20 to 25 minutes or until golden brown. 4. Remove the sheet from the oven and pour the nuts into a serving bowl. 5. Allow cooling and enjoy

Dips Recipe 91: Cranberry Almond Dip (Time: 15 minutes / Servings: 4)

INGREDIENTS ● 1 cup coconut cream ● 2 tsp toasted almond meal ● 3 tbsp pure maple syrup ● ½ tsp fresh lemon zest

● 1 ¼ cup dried cranberries, finely chopped ● 1 cup chopped almonds DIRECTIONS 1. In a medium bowl, mix the coconut cream, almond meal, maple syrup, and lemon zest. 2. Fold in the cranberries and almonds until adequately distributed. 3. Enjoy the dip!

Recipe 92: Guacamole Hummus (Time: 5 minutes / Servings: 4)

INGREDIENTS



3 large avocados, ripe and soft

● ½ cup freshly chopped parsley + extra for garnishing ● ½ cup plant butter, melted ● ¼ cup hemp seeds ● ¼ cup sesame paste ● ½ lemon, juiced ● ½ tsp garlic powder ● ½ tsp coriander powder ● Salt and black pepper to taste

DIRECTIONS 1. Pit the avocados and scoop the pulp into the food processor. 2. Add the remaining ingredients and blend until smooth. 3. Empty the dip into serving bowls, garnish with some parsley and enjoy!

Recipe 93: Herby Pistachio Dip (Time: 5 minutes / Servings: 4)

INGREDIENTS ● 3 oz. toasted pistachios + a little for garnishing ● 3 tbsp coconut cream ● ¼ cup water ● ½ lemon, juiced

● ½ tsp smoked paprika ● ¼ tsp dried mixed herbs ● A dash cayenne pepper ● ½ tsp salt ● ½ cup olive oil

DIRECTIONS 1. Add all the ingredients to a food processor and blend until smooth. 2. Empty the dip into a serving bowl, garnish with some more pistachios and enjoy!

Recipe 94: Kale Jalapeño Dip (Time: 5 minutes / Servings: 4)

INGREDIENTS ●

2 cups chopped frozen kale, thawed and squeezed dry



¾ cup coconut cream



1 shallot, finely chopped



1 cup grated plant-based Parmesan cheese



2 jalapeño peppers, deseeded and chopped



2 tsp hot sauce



1 tsp garlic powder

DIRECTIONS 1. Add all the ingredient into a food processor and blitz a few times until coarsely mixed. 2. Empty the dip into a serving bowl and enjoy!

Recipe 95: Spicy Black Bean Dip (Time: 5 minutes / Servings: 4)

INGREDIENTS ● 2 (15 oz) cans black beans, drained and rinsed ● 1 large avocado, pitted and pulp scooped ● 1 jalapeño pepper, deseeded and chopped ● 1 lime, juiced ● 2 tsp garlic powder ● ½ tsp smoked paprika ● 1 tsp cumin powder ● Salt to taste ● 1 tbsp chopped fresh cilantro for garnishing

DIRECTIONS 1. Add all the ingredients to a food processor except for the parsley. Blend until smooth. 2. Empty the dip onto serving bowls, garnish with parsley, and enjoy!

Delicious Plant-Based Desserts to Treat Yourself

Recipe 96: Dark Chocolate Fudge (Time: 30 minutes / Servings: 4)

INGREDIENTS ● 4 flax seed meal + 12 tbsp water ● ¼ cup pure date sugar ● 1 cup unsweetened dark chocolate, melted ● ½ cup melted plant butter ● 1/3 cup whole-wheat flour DIRECTIONS

1. Preheat the oven to 350 F and line a baking tray with baking paper. 2. In a large mixing bowl, mix the flax seed meal with water and allow soaking for 5 minutes. 3. Stir in the date sugar, dark chocolate, and plant butter. Mix in the flour until well combined. 4. Pour and spread the batter on the baking tray and bake in the oven for 20 minutes or until a toothpick inserted comes out clean. 5. Remove the dessert from the oven and allow cooling in the tray. 6. Cut the dessert into squares and serve.

Recipe 97: Lemon Sponge Cake (Time: 45 minutes / Servings: 4)

INGREDIENTS For the lemon puree: ● 4 large lemons, peeled and juiced ● ¼ cup pure maple syrup ● ¼ tsp salt For the cake: ● 3 tbsp flax seed powder + 9 tbsp water ● ½ cup plant butter, melted ● 1/3 cup pure date syrup ● 1 tsp vanilla extract

● ½ cup almond flour, sifted For topping: ● ½ cup coconut cream ● 2 tsp pure maple syrup

DIRECTIONS For the lemon puree: 1. In a medium pot, mix the lemon peels, lemon juice, maple syrup, and salt. Cook over low heat for 30 minutes. 2. Pour the mixture into a blender and process until smooth. Set aside. For the cake: 3. Preheat the oven to 350 F and lightly grease 2 springform pans with cooking spray, line with baking paper, and set aside. 4. In a large bowl, mix the flax seed powder with water and allow soaking for 5 minutes. 5. Add the plant butter, date syrup, and vanilla. Pour in the almond flour and mix until smooth batter forms. 6. Divide the batter into the cake pans and bake in the oven for 25 to 30 minutes or until springy when touched and a toothpick inserted comes out clean. 7. Remove the cake pan from the oven and release the cake onto a wire rack to cool. For topping: 8. In a small bowl, mix the coconut cream with the maple syrup and spread the mixture on the cake. 9. Slice and serve the cake.

Recipe 98: Apricot Tarte Tatin (Time: 2 hours / Servings: 4)

INGREDIENTS For the piecrust: ● 4 tbsp flax seed powder + 12 tbsp water ● ¼ cup almond flour + extra for dusting ● 3 tbsp whole-wheat flour ● ½ tsp salt ● ¼ cup plant butter, cold and crumbled ● 3 tbsp pure maple syrup

● 1 ½ tsp vanilla extract For the filling: ● 4 tbsp melted plant butter + more for brushing ● 3 tsp pure maple syrup ● 1 tsp vanilla extract ● 1 lemon, juiced ● 12 apricots, halved and pitted ● ½ cup coconut cream ● 3 to 4 fresh basil leaves to garnish

DIRECTIONS For the piecrust: 1. Preheat the oven to 350 F and grease a large pie pan with cooking spray. 2. In a medium bowl, mix the flax seed powder with water and allow soaking for 5 minutes. 3. In a large bowl, combine the flours and salt. Add the butter and using an electric hand mixer, whisk until crumbly. Pour in the flax egg, maple syrup, vanilla, and mix until smooth dough forms. 4. Flatten the dough on a flat surface, cover with plastic wrap, and refrigerate for 1 hour. 5. After, lightly dust a working surface with almond flour, remove the dough onto the surface, and using a rolling pin, flatten the dough into a 1-inch diameter circle. Set aside. For the filling: 6. In a large bowl, mix the plant butter, maple syrup, vanilla, and lemon juice. Add the apricots to the mixture and coat well. 7. Arrange the apricots (open side down) in the pie pan and lay the dough on top. Press to fit and cut off the dough hanging on the edges. Brush the top with more plant butter and bake in the oven for 35 to 40 minutes or until golden brown and puffed up. 8. Remove the pie pan from the oven, allow cooling for 5 minutes, and run a butter knife around the edges of the pastry. 9. Invert the dessert onto a large plate, spread the coconut cream on top, and garnish with the basil leaves.

10.

Slice and serve.

Recipe 99: Zucchini Cake (Time: 30 minutes / Servings: 4)

INGREDIENTS ● 4 tbsp flax seed powder + 12 tbsp water ● 1 cup plant butter, softened + extra for greasing ● 1/3 cup pure date sugar ● 2/3 cup whole-wheat flour ● 2 tsp baking powder

● 2/3 cup ground almonds ● 1 lemon, zested and juiced ● 1 cup finely grated zucchinis ● 1 cup coconut cream for serving ● 1 tbsp chopped walnuts

DIRECTIONS 1. Preheat the oven to 375 F, grease a springform pan or rectangular cake pan with cooking spray and line with baking paper. 2. In a large bowl, mix the flax seed powder with water and allow soaking for 5 minutes. 3. Add the plant butter, date sugar, and beat until creamy and pale. 4. Sift in the flour and baking powder, add the almonds, lemon juice, zucchinis, and mix until well combined without lumps. 5. Pour the batter into the cake pan and bake in the oven for 40 minutes or until a toothpick inserted comes out clean. 6. Remove the cake pan from the oven, invert the cake onto a wire rack and allow cooling. 7. Spread the coconut cream on top, garnish with the walnuts, slice, and serve.

Recipe 100: Custard Tart (Time: 2 hours 15 minutes / Servings: 4)

INGREDIENTS For the piecrust: ● 4 tbsp flax seed powder + 12 tbsp water ● 1/3 cup whole-wheat flour ● ½ tsp salt ● ¼ cup butter, cold and crumbled ● 3 tbsp erythritol ● 1 ½ tsp vanilla extract For the filling: ● 3 tbsp flax seed powder + 12 tbsp water

● ½ cup pure date syrup ● 1 tsp vanilla bean paste ● 2 tbsp whole-wheat flour ● 1 ¼ cup unsweetened almond milk ● 1 ¼ cup coconut cream ● 1 ½ tbsp pure maple syrup ● ¼ cup chopped almonds DIRECTIONS For the piecrust: 1. Preheat the oven to 350 F and grease a large pie pan with cooking spray. 2. In a medium bowl, mix the flax seed powder with water and allow soaking for 5 minutes. 3. In a large bowl, combine the flours and salt. Add the butter and using an electric hand mixer, whisk until crumbly. Pour in the flax egg, maple syrup, vanilla, and mix until smooth dough forms. 4. Flatten the dough on a flat surface, cover with plastic wrap, and refrigerate for 1 hour. 5. After, lightly dust a working surface with almond flour, remove the dough onto the surface, and using a rolling pin, flatten the dough into a 1-inch diameter circle. 6. Spread the dough in the piecrust, press to fit and use a knife to trim the edges of the pan. Lay parchment paper on the dough, pour on some baking beans and bake in the oven until golden brown, 15 to 20 minutes. 7. Remove the piecrust from the oven, pour out the baking beans, and leave to cool. For the filling: 8. In a large bowl, mix the flax seed powder with water and allow soaking for 5 minutes. 9. Mix in the date syrup, vanilla bean paste, and whole-wheat flour. Set aside. 10. In a medium pot, whisk the almond milk, coconut cream, maple syrup, and once boiling, turn the heat off. 11. Pour the hot cream into the flax egg and whisk until well combined.

12.

Run the batter through a fine strainer into a bowl and skim off any froth on the drained mixture. 13. Pour this mixture onto the piecrust and bake for 40 to 50 minutes or until the custard sets with a slight wobble at the center. 14. Remove the tart from the oven, garnish with the chopped almonds, and serve when slightly cooled.

Recipe 101: Coconut Strawberry Parfait (Time: 15 minutes / Servings: 4)

INGREDIENTS ● 2 cups coconut yogurt, cold ● 2 tbsp chia seeds ● ¼ cup fresh strawberries, pureed ● ½ lemon, zested

● ¼ cup toasted oats ● 2 tbsp pure date syrup ● 3 mint sprigs, leaves extracted and chopped

DIRECTIONS 1. In 4 medium dessert glasses, layer the ingredients in this manner: coconut yogurt, chia seeds, strawberries puree, lemon zest, toasted oats, date syrup, and mint leaves. Serve immediately.

Recipe 102: Lemon & Vanilla Truffles (Time: 4 hours 15 minutes / Servings: 4)

INGREDIENTS ● 2/3 cup coconut cream ● 2/3 cup unsweetened white chocolate, roughly chopped ● 2 tsp lemon extract ● 1 tsp vanilla extract DIRECTIONS 1. Heat the coconut cream in a medium pot over low heat until tiny bubbles form around the edges. Turn the heat off. 2. Immediately whisk in the white chocolate until melted and then, mix in the lime extract, and vanilla extract. Pour the mixture into a bowl and refrigerate for at least 4 hours. 3. Remove the batter from the refrigerator and using a small ice cream scooper, spoon out and form bite size balls out of the mixture. 4. Arrange the balls on a baking tray, refrigerate further for 30 minutes and serve afterwards.

Recipe 103: Cranberry Fat Bombs (Time: 5 minutes / Servings: 4)

INGREDIENTS ● 2 cups fresh cranberries ● 2 tbsp pure date syrup ● 1 tsp vanilla extract ● 16 oz cashew cream ● 4 tbsp plant butter DIRECTIONS 1. Set a silicone egg tray aside. 2. Puree the cranberries, date syrup, and vanilla in a blender until smooth.

3. Add the cashew cream and plant butter to a medium pot. Heat over medium heat until the mixture is well combined. Turn the heat off. 4. Mix in the cranberry mixture and divide the mixture into the muffin holes. Refrigerate for 40 minutes or until firm. 5. Remove the tray, pop out the fat bombs and enjoy!

Recipe 104: Minty Chocolate “Cheese”cake (Time: 3 hours 25 minutes / Servings: 4)

INGREDIENTS For the crust: ● 1 cup whole-wheat flour ● ½ cup salted butter, melted ● 2 tbsp pure date sugar For the filling: ● 2 tsp agar agar powder ● 3 tbsp lime juice ● 4 tbsp unsalted plant butter, melted

● 2/3 cup unsweetened dark chocolate, chopped + extra for garnishing ● 1 ½ cups cashew cream ● ½ cup pure date sugar ● 1 cup coconut yogurt ● 1 tbsp mint extract

DIRECTIONS For the crust: 1.

Preheat the oven to 350 F and grease a springform pan with cooking spray. Set aside.

2.

In a medium bowl, mix the flour, butter, and date sugar. Spoon the mixture into the bottom of the springform pan and press with the spoon to fit.

3.

Bake the crust’s mixture in the oven for 5 to 10 minutes.

4.

Remove from the oven and set aside to cool.

For the filling: 5.

In a medium pot, mix the agar agar powder with the lime juice and 1 tablespoon of water. Allow sitting for 5 minutes and then, put the pot over medium heat. Cook with occasional stirring until the agar agar dissolves. Turn the heat off and set aside.

6.

Pour the chocolate into a safe microwave bowl and melt in the microwave for 1 minute while stirring at every 10-seconds interval.

7.

In a medium bowl, whisk the cashew cream and date syrup until well combined. Mix in the coconut yogurt and agar agar mixture. Pour in the chocolate, mint extract, and combine well.

8.

Pour the filling onto the cake crust and chill in the refrigerator for 3 hours or more.

9.

Remove the cake when ready to serve and release the cake pan.

10. Garnish

with some more chopped chocolate, slice and serve.

Recipe 105: Blueberry Yogurt Jars (Time: 40 minutes / Servings: 4)

INGREDIENTS ● 8 cups unsweetened soy milk ● ½ cup coconut yogurt ● 2 tbsp vanilla bean paste ● 1 cup fresh blueberries DIRECTIONS 1. Heat the soy milk in a medium pot for 20 minutes and mix in the coconut yogurt. Cook with frequent stirring until the mixture thickens, 10 to 15 minutes.

2. Mix in the vanilla bean paste and divide the mixture into 4 jars. Cool in the refrigerator for 2 hours. 3. To serve, top with the blueberries and enjoy!

Recipe 106: Raspberry Chocolate in a Jar (Time: 40 minutes / Servings: 4)

INGREDIENTS ● 3 tbsp flax seed powder + 9 tbsp water ● 3 ¼ cups cashew cream ● 1/3 cup pure maple syrup ● 1 ½ tbsp vanilla extract ● 1 tbsp hemp oil ● 4 tbsp unsweetened cocoa powder

● 1 ¼ tsp agar agar powder ● ¼ cup fresh raspberries for serving DIRECTIONS 1. In a medium bowl, mix the flax seed powder with water and allow soaking for 5 minutes. 2. Pour the flax egg into a blender and add the remaining ingredients. Process until well combined. 3. Divide the mixture into 4 mason jars and cover the lid. 4. Bring 3 cups of water to a boil in a large pot, sit the mason jars in it, and cook for 20 to 25 minutes. 5. Remove the jars, allow cooling and chill in the refrigerator overnight. 6. When ready to enjoy, remove the jars from the fridge, open, and top with some raspberries. 7. Enjoy!

Recipe 107: Vanilla Quinoa Pudding (Time: 1 hour 10 minutes / Servings: 4)

INGREDIENTS ● 1 cup quick cooking quinoa ● 3 cups unsweetened soy milk ● ¼ tsp salt ● 2 tbsp cashew cream ● ½ cup pure date sugar ● 1 tsp vanilla extract ● ¼ cup chopped mixed nuts and seeds for topping

DIRECTIONS 1.

In a medium pot, mix the quinoa, soy milk, and salt. Cook over medium heat until two-thirds of the soy milk is absorbed, 5 to 8 minutes. Turn the heat off.

2.

Stir in the cashew cream, date sugar, and vanilla extract.

3.

Dish the pudding, top with the nuts and seeds, and chill in the refrigerator for at least 1 hour.

4.

Enjoy!

Recipe 108: Banana Pudding (Time: 1 hour 20 minutes / Servings: 4)

INGREDIENTS ● 1 cup unsweetened almond milk ● 2 cups cashew cream ● ¾ cup + 1 tbsp pure date sugar ● ¼ tsp salt ● 3 tbsp cornstarch ● 2 tbsb cold plant butter, cut into 4 pieces

● 1 tsp vanilla extract ● 2 medium banana, peeled and sliced DIRECTIONS 1. In a medium pot, mix the almond milk, cashew cream, date sugar, and salt. Cook over medium heat until slightly thickened, 10 to 15 minutes. 2. Stir in the cornstarch, plant butter, banana extract, and vanilla extract. Cook further for 1 to 2 minutes or until the pudding thickens. 3. Dish the pudding into 4 serving bowls and chill in the refrigerator for at least 1 hour. 4. To serve, top with the bananas and enjoy!

Recipe 109: Matcha Brownies with Hazelnuts (Time: 30 minutes / Servings: 4)

INGREDIENTS ● 1 tbsp flax seed powder + 3 tbsp water ● ¼ cup unsalted plant butter, melted ● A pinch of salt ● 4 tbsp pure date sugar ● ¼ cup whole-wheat flour ● 1 tbsp matcha powder ● ½ tsp baking powder ● ¼ cup chopped hazelnuts DIRECTIONS

1. Preheat the oven to 400 F and line a square baking sheet with parchment paper. Set aside. 2. In a medium bowl, mix the flax seed powder with water and allow soaking for 5 minutes. 3. Mix in the plant butter, salt, and sugar. 4. Sift the flour, matcha powder, and baking powder together into the bowl and combine until smooth batter forms. Fold in the hazelnuts. 5. Pour and spread the mixture on the baking sheet and bake in the oven for 20 minutes or until a toothpick inserted comes out clean. 6. Remove the dessert, allow cooling, cut into 2-inch squares and enjoy!

Recipe 110: Minty Coconut Ice Cream (Time: 20 minutes / Servings: 4)

INGREDIENTS ● 2 large ripe avocados, pitted and pulps extracted ● 2 cups coconut cream ● ½ tsp vanilla extract ● 2 tbsp pure maple syrup ● 2 tsp chopped mint leaves + more for garnishing ● 2 tbsp chopped hulled pistachios + more for garnishing DIRECTIONS 1. Add all the ingredients to a blender and process until smooth.

2. Pour the mixture into an ice cream maker and churn according to the manufacturer’s instructions. 3. Scoop the ice cream into serving bowls, garnish with more mint leaves, pistachios, and enjoy immediately!

Essential Sauces & Condiments

Sauces

Recipe 111: Chili Marinara Sauce (Time: 60 minutes / Servings: 4)

INGREDIENTS ● 4 tbsp olive oil ● 1 small white onion, chopped ● 5 garlic cloves, minced ● 10 cups fresh tomatoes, crushed ● 4 tbsp tomato paste ● Salt and black pepper to taste ● ½ cup red wine ● ½ cup water

● 2 tsp dried basil ● 2 tsp dried oregano ● 2 tbsp dried parsley ● 2 tbsp Italian seasoning ● 1 tsp pure maple syrup ● 1 tsp red chili powder DIRECTIONS 1. Heat the olive oil in a large pot over medium heat and sauté the onion until softened, 3 minutes. Mix in the garlic and cook until fragrant, 30 seconds. 2. Pour in the remaining ingredients, stir, and close the lid. 3. Bring the ingredients to a boil, then reduce the heat to low, and simmer until the tomatoes are very soft, 30 to 40 minutes. 4. Open the lid and using an immersion blender, puree the ingredients until smooth. 5. Spoon the sauce into jars. 6. Use for stews, pasta, and rice dishes.

Recipe 112: Tangy Pea Butter Sauce (Time: 20 minutes / Servings: 4)

INGREDIENTS ● 1 cup unsalted plant butter ● 1 garlic clove, minced ● ¼ cup chopped fresh cilantro ● 1 cup fresh garden peas ● ½ cup vegetable broth ● 2 limes, juiced ● Salt and black pepper to taste

DIRECTIONS 1. Melt the plant butter in a large pot and sauté the garlic until fragrant, 30 seconds. 2. Mix in the remaining ingredients, cover the pot, and simmer until the peas are very soft, 10 to 15 minutes. 3. Open the lid and transfer the food to a blender. Process until smooth. 4. Pour the sauce into serving cups and use immediately with grilled vegetables, tofu, tempeh, etc.

Recipe 113: Alfredo Sauce (Time: 15 minutes / Servings: 4)

INGREDIENTS ● ½ cup vegetable broth ● 4 garlic cloves, minced ● 4 leaves fresh basil, chopped ● ¼ cup freshly chopped parsley ● 4 tbsp plant butter ● 2 cups coconut cream ● 8 oz cashew cheese, softened

● 1 cup grated plant-based Parmesan cheese DIRECTIONS 1. Combine the vegetable broth, garlic, basil, and parsley in a medium pot and simmer over low heat for 10 minutes. 2. Stir in the plant butter, coconut cream, cashew cheese, and plantbased Parmesan cheese until the cheeses melt. 3. Use the sauce immediately for Alfredo pasta dishes.

Recipe 114: Onion Gravy with Red Onion (Time: 15 minutes / Servings: 4)

INGREDIENTS



2 tbsp plant butter

● 1 shallot, finely chopped ● 1 tsp whole-wheat flour ● 1 tbsp red wine vinegar ● 2 cups red wine ● 1 cup thinly sliced red onion ● 1 cup vegetable stock ● 1 tsp dried oregano ● 1 tbsp Dijon mustard

● 1 tbsp cornstarch ● Salt to taste DIRECTIONS 1. Melt half of the butter in a medium pot and sauté the shallots until softened, 2 minutes. Mix in the flour until breadcrumb-like mixture forms. 2. Mix in the red wine vinegar until thick paste forms and then, stir in the red wine. 3. Add the vegetable stock, oregano, and Dijon mustard. Combine well and allow simmering for 3 to 5 minutes. 4. Whisk in the cornstarch and cook until the sauce thickens, 1 to 2 minutes. 5. Season with a little salt, spoon into serving cups and use over or with grilled vegetables, tofu, seitan, etc.

Recipe 115: Velote Sauce (Time: 10 minutes / Servings: 4)

INGREDIENTS ●

2 tbsp unsalted plant butter



2 tbsp whole-wheat flour



1 cup vegetable broth, warmed



3 tbsp cashew cream



½ lemon, juiced



Salt and black pepper to taste

DIRECTIONS 1.

Melt the plant butter in a medium pot over medium heat and whisk in the flour; cook until golden, 1 minute.

2.

Mix in the vegetable broth until smooth and cook until the sauce is slightly syrupy, 2 to 3 minutes. Turn the heat off.

3.

Vigorously whisk in the cashew cream, lemon juice, salt, and black pepper.

4.

Spoon the sauce into serving cups and use over grilled vegetables and plant-protein options.

Recipe 116: Pineapple Sauce (Time: 20 minutes / Servings: 4)

INGREDIENTS ● 2 cups chopped pineapples



3 garlic cloves, minced

● ¼ cup white vinegar ● 1 cup pure maple syrup ● ½ cup pineapple juice ● ½ lemon, zested and juiced ● 2 tsp red chili flakes ● 1 tsp salt

● 3 tbsp cornflour mixed with ¼ cup water DIRECTIONS 1. Blend the pineapples and garlic in a food processor until smooth. 2. Pour the mixture into a medium pot and mix in the remaining ingredients except for the cornstarch. Close the lid, bring to a boil and simmer for 10 minutes. 3. Open the lid and stir in the cornflour; cook until the sauce is syrupy, 2 to 3 minutes. 4. Spoon the sauce into serving cups and use with rice, vegetables, or plant-protein options

Recipe 117: Mexican Enchilada Sauce (Time: 25 minutes / Servings: 4)

INGREDIENTS ● 3 tbsp olive oil ● 3 tbsp whole-wheat flour ● ½ tsp garlic powder ● 2 tsp chili powder ● ¼ tsp dried oregano ● 1 tsp cumin powder

● Salt and black pepper to taste ● 2 tbsp unsweetened tomato paste ● 2 cups vegetable broth ● 1 tsp white vinegar DIRECTIONS 1. Heat the olive oil in a medium pot, mix in the flour, and cook until golden brown, 1 minute. 2. Stir in the garlic powder, chili powder, oregano, cumin powder, salt, and black pepper. Cook until fragrant, 1 minute. 3. Mix in the tomato paste and vegetable broth; close the lid, bring to a boil, and then, simmer for 10 to 15 minutes or until the sauce slightly thickens. 4. Open the lid and stir in the vinegar. Turn the heat off. 5. Spoon the sauce into serving cups and use for enchilada dishes.

Recipe 118: Peanut Satay Sauce (Time: 15 minutes / Servings: 4)

INGREDIENTS ● 4 green onions, roughly chopped ● 2 garlic cloves, minced ● 2 tsp fresh ginger paste ● 2 tsp pure date sugar ● ½ cup pure peanut butter ● 2 tbsp soy sauce

● 1 tsp freshly squeezed lemon juice ● 1 tbsp hot sauce ● Salt to taste ● 2 tbsp chopped peanuts to garnish DIRECTIONS 1.

Add all the ingredients except for the peanuts to a blender and process until smooth.

2.

Pour the mixture into a medium pot and cook over low heat with occasional stirring until the sauce thickens, 8 to 10 minutes.

3.

Adjust the taste with salt and spoon the sauce into serving cups.

4. Use with rice, pasta, vegetable, and plant-based meat dishes.

Recipe 119: Chili Zucchini Sauce (Time: 15 minutes / Servings: 4)

INGREDIENTS ● 6 tbsp olive oil ● 2 medium zucchinis, finely chopped ● 3 garlic cloves, minced ● 2 red chilies, minced ● 3 tbsp chopped fresh basil ● ½ cup vegetable broth

● 1 lemon, juiced ● Salt and black pepper to taste ● ½ cup cashew cream ● 4 tbsp grated plant-based Parmesan cheese

DIRECTIONS 1. Heat the olive oil in a medium pot over medium heat and sauté the zucchinis and garlic until softened, 3 minutes. Mix in the red chilies, vegetable broth, lemon, juice, salt, and black pepper. 2. Close the lid and simmer for 5 minutes. 3. Using an immersion blender, puree the ingredients until smooth and stir in the cashew cream and plant-based Parmesan cheese until the cheese melts. 4. Spoon the sauce into serving cups and use over vegetable and plantbased meat dishes.

120: Vanilla Toffee Sauce (Time: 15 minutes / Servings: 4)

INGREDIENTS ● 4 tbsp plant butter ● 4 tbsp pure date sugar ● 2 tbsp pure maple syrup ● 2 tbsp pure date syrup ● 2 tbsp water ● 1 cup cashew milk ● 1 tsp vanilla extract

● ½ tsp cinnamon powder ● 1 tbsp plain vinegar DIRECTIONS 1. Melt the plant butter in a medium pot and whisk in the remaining ingredients until the date sugar dissolves. 2. Cook over low heat until the sauce thickens, 10 minutes. 3. Spoon into serving cups and use over desserts.

Condiments Recipe 121: Red Pizza Sauce (Time: 20 minutes / Servings: 4)

INGREDIENTS ● 2 lb tomatoes crushed with juice ● 4 tbsp tomato paste ● ½ cup vegetable broth ● 3 tsp dried oregano ● 1 tsp salt ● ½ tsp freshly ground black pepper

DIRECTIONS 1. Add all the ingredients to a medium pot, close the lid, and bring to a boil over medium heat. 2. Reduce the heat to low and cook until the tomatoes are very soft, 15 minutes. Turn the heat off. 3. Open the lid and using an immersion blender, puree the ingredients until smooth. 4. Allow cooling and spoon the sauce into preservation jars. 5. Use for pizzas.

Recipe 122: Homemade Ketchup (Time: 25 minutes / Servings: 4)

INGREDIENTS ● 1 ½ lb tomatoes, quartered ● 4 tbsp vegetable broth ● 1 tsp salt ● ⅛ tsp clove powder ● ⅛ tsp garlic powder ● ¼ tsp cinnamon powder

● 1 tbsp paprika ● ⅛ medium onion, cut into wedges ● 6 tbsp apple cider vinegar ● ½ tsp Dijon mustard ● ¼ tsp celery seeds ● 1 tbsp pure maple syrup ● ⅓ cup raisins ● 1 tbsp cornstarch mixed with 1 tbsp water DIRECTIONS 1. Add all the ingredients to a medium pot except for the cornstarch mixture, close the lid, and bring to a boil over medium heat. 2. Reduce the heat to low and cook until the tomatoes are very soft, 15 minutes. 3. Open the lid and using an immersion blender, puree the ingredients until smooth. 4. Stir in the cornstarch mixture and allow thickening for 2 to 3 minutes. Turn the heat off. 5. Allow cooling and spoon the sauce into preservation jars. 6. Use with French fries, salads, etc.

Recipe 123: Teriyaki Sauce (Time: 15 minutes / Servings: 4)

INGREDIENTS ● 1 cup soy sauce ● 2 tbsp mirin ● 3 tbsp water ● 1 cup pure pineapple juice ● 3 tbsp pure date sugar ● 1 clove garlic, minced ● 1 tsp fresh ginger paste

● ¼ tsp black pepper ● 2 tsp cornstarch DIRECTIONS 1. Add all the ingredients to a medium pot, close the lid, and cook over low heat until slightly thickened, 10 minutes. Turn the heat off. 2. Stir the sauce and allow complete cooling. 3. Pour into preservation bottles and use for Asian-inspired dishes.

Recipe 124: Worcestershire Sauce (Time: 15 minutes / Servings: 4)

INGREDIENTS ● 2 cups apple cider vinegar ● ¼ cup pure date sugar ● ½ cup soy sauce ● 1 tsp mustard powder ● 1 tsp ginger powder ● 1 garlic clove, crushed ● ½ tsp cinnamon powder ● ½ tsp black pepper

DIRECTIONS 1. Add all the ingredients to a medium pot, close the lid, and cook over medium heat until the sauce reduces by half, 12 to 15 minutes. Turn the heat off. 2. Strain the sauce through a fine sieve into a bowl and set aside to cool completely. Discard the trapped residue. 3. Pour the sauce into preservation bottles, cover tightly and keep in a cool, dry place.

Recipe 125: Buffalo Sauce (Time: 5 minutes / Servings: 4)

INGREDIENTS ● 2/3 cup hot sauce ● ½ cup unsalted plant butter ● ¼ tsp Worcestershire sauce ● 1 ½ tbsp white vinegar

DIRECTIONS 1. Mix all the ingredients in a medium pot and boil slowly over lowmedium heat until the sauce reduces by half. Turn the heat off. 2. Allow complete cooling and preserve the sauce in an airtight container.

Recipe 126: Cajun Seasoning (Time: 5 minutes / Servings: 4)

INGREDIENTS ● 1 tbsp onion powder ● 2 tbsp garlic powder ● 1 tbsp cayenne pepper ● 1 tbsp dried thyme ● 2 tbsp paprika ● 2 tbsp Italian seasoning ● 2 tbsp salt ● 1 tbsp black pepper DIRECTIONS

1.

Mix all the ingredients in small bowl and pour into an airtight container.

2.

Close the lid and preserve at room temperature.

3.

Use for up to a month.

Recipe 127: BBQ Spice Rub (Time: 5 minutes / Servings: 4)

INGREDIENTS ● 2 tbsp pure date sugar ● 2 tbsp sweet paprika ● 2 tbsp garlic powder ● 2 tsp cayenne pepper ● 2 tbsp salt ● 4 tsp black pepper ● 2 tbsp onion powder ● 3 tsp celery seeds

DIRECTIONS 1.

Mix all the ingredients in small bowl and pour into an airtight container.

2.

Close the lid and preserve at room temperature.

3.

Use for up to a month.

Recipe 128: Fajita / Taco Seasoning (Time: 5 minutes / Servings: 4)

INGREDIENTS ● 4 tbsp chili powder ● 2 tsp garlic powder ● 2 tsp onion powder ● 2 tsp smoked paprika ● 1 tsp black pepper ● 4 tsp salt ● 4 tsp coriander powder ● 8 tsp cumin powder ● ½ tsp chipotle chili powder

DIRECTIONS 1.

Mix all the ingredients in small bowl and pour into an airtight container.

2.

Close the lid and preserve at room temperature.

3.

Use for up to a month.

Recipe 129: Old Bay Seasoning (Time: 5 minutes / Servings: 4)

INGREDIENTS ● 1 tsp cardamom powder ● 1 tsp cinnamon powder ● ¼ tsp cayenne pepper ● ¼ tsp black pepper ● 1 tsp ginger powder ● ½ tsp mace or nutmeg powder ● 1 tsp ground allspice ● 1 tbsp mustard powder ● ½ tsp paprika

● 2 tbsp celery salt ● 1 tsp cloves powder DIRECTIONS 1. Mix all the ingredients in small bowl and pour into an airtight container. 2. Close the lid and preserve at room temperature. 3. Use for up to a month.

Recipe 130: Jerk Seasoning (Time: 5 minutes / Servings: 4)

INGREDIENTS ● 2 tbsp pure date sugar ● 1 tsp salt ● 1 tsp black pepper ● 1 tbsp dried thyme ● 1 tbsp ground allspice ● ¼ tsp cayenne powder ● 1 tbsp garlic powder ● 1 tsp cinnamon powder

DIRECTIONS 1. Mix all the ingredients in small bowl and pour into an airtight container. 2. Close the lid and preserve at room temperature. 3. Use for up to a month.

Top 10 Tips for Hitting Success on the WFPB 1. Consider it an adventure.

Kick off with a fun mindset as though you were going on a safari adventure. Abandon the mindset of “dieting” and find similar dieters who will become companions with you on this journey. 2. Start balancing your portions gradually. Begin reducing the amounts of processed starches in your foods and replace them with more vegetable options. 3. Cut down animal foods one-step at a time. Start with red meats, then white meats, then fish and seafood. This way, you stand a better chance of breaking the habit and desire for animal foods. 4. Be creative with your foods. The recipes shared are a good way to start but also pour in your creative juices and make meal preps and plating beautiful. It will be a fun and motivating process always. 5. Cook as if you are serving a crush. Make your sauces and foods as tasty as can be. Let every opportunity to cook feel like something you ordered from a 5-star restaurant or as though you were serving someone special. You will always look forward to your next plant-based meal. 6. Seek medical or professional support. Switching diets causes changes in the body that could lead to short ailments as you transition. It is important to work with a coach or doctor as you make the change. This support helps you to stay healthy while dieting the right way. 7. Consider it a lifestyle than a means to a short-term goal Don’t diet because you want to have a bikini body ready for summer or to fit into a particular outfit for an event. This way, you stand a chance of failing at it. Diet to fit your lifestyle for the long term; hence, taking baby steps until you are accustomed to it.

8. Stock up well with plant-based foods. If your kitchen is empty or scantily stocked, you will feel the urge to eat junk foods. You want to avoid this. 9. Learn to cook if you can’t. This tip is one of the best ways to prevent you from eating pre-packaged foods. When you cook, you have control over the ingredients contained in your foods. It is also fun and fulfilling when you eat your own foods. And it is cheaper! 10. If you fail, rise up and continue. If you fall back to your old ways of eating, don’t hate yourself. Such falls lead to long term successes if you quit the habit and continue dieting the right way.

Final Take Away The plant-based diet in reality isn’t a tough one to practice. To me, it comes across as the easiest way to diet for food preparation and digestion. Plant foods cook the fastest and are easy to grasp for beginner cooks. While there might be arguments as to the plant-based diet being a vegan, vegetarian, plant to animal-based, or a partially processed foods diet, the plant-based diet stands as a unique one by itself. It combines and eliminates aspects of all four of these ways of eating to create a wholesome approach that serves the body better. In my opinion, it is one that eliminates the presence of animal and processed foods in meals but incorporates plant-foods to the best possible. Now, will you question if these dishes will be tasty? I can guarantee with full backing that the WFPB offers some of the most delicious foods that there are. Think of fresh crunchy salads with super tasty dressings, scrumptious soups that incorporate plant creams, nuts, and seeds for mouthwatering sips, and the list is endless. While I have found the plant-based diet to be more nutritious than regular diets, it offers tremendous benefits that serves as a proof for longevity too. Counting the benefits, it facilitates weight loss, reduces the risk of heart diseases, cancers, and cognitive decline. In addition, for the high amounts of nutrients present in plant foods, they result in the right nutritional balance within the body. Beginning the whole foods plant-based diet is as easy as tucking away all the animal and processed foods that you previously enjoyed and replacing them with plant-based options. Above in the introduction, I share a detailed list of foods to enjoy on the diet while the recipes teach you how to create these ingredients into foods that you will love. One of my favorites is chickpea omelet -who thought that omelets that we loved as kids will have perfect replacements on the plant-based diet. Some of my favorite recipes also fall under the dessert segment where regular baking essentials are cleverly swapped with plant-based options. It is a fun world with these one hundred and thirty recipes! I am happy that I can share them with you and look forward to the exciting foods that you make. Don’t forget to prep your mind, self, and kitchen in ways that will make it a fun journey for you. Consider the lifestyle as an adventure and take it one step at a time. Also, create a small community of similar dieters that will

encourage you on this path. Meanwhile, own your kitchen and make it a paradise for your plant-based food preps. I can guarantee that you will enjoy walking into your kitchen often and you will magically create foods that will leave you wanting more. This Plant-Based Cookbook for Beginners will be your companion for many days to come! Now, it is time for me to say a goodbye but not quite a goodbye. I am heading out to create my next exciting cookbook on a topic that I know will excite you as much as this. You should look out for it! In the meantime, grasp all the information, recipes, groceries, utensils, and energy that you can find, and let’s get cooking!

Resources Sissons, B. (2019, August 29). Everything you need to know about plant based diets. Retrieved December 16, 2019, from https://www.medicalnewstoday.com/articles/326176.php#overview Kubala, J. M. (2018, June 12). Whole-Foods, Plant-Based Diet: A Detailed Beginner’s Guide. Retrieved December 16, 2019, from https://www.healthline.com/nutrition/plant-based-dietguide#overview EatingWell. (n.d.). https://eatingwell.com. Retrieved December 16, 2019, from http://www.eatingwell.com/article/291622/the-health-benefits-of-eating-a-plant-based-diet-and-howto-get-started/ McManus, K. M. D. (2018, September 27). What is a plant-based diet and why should you try it? Retrieved December 16, 2019, from https://www.health.harvard.edu/blog/what-is-a-plant-baseddiet-and-why-should-you-try-it-2018092614760 Should I Go Vegan? 7 Amazing Benefits of a Plant-Based Diet. (2019, April 4). Retrieved December 16, 2019, from https://www.simplyquinoa.com/7-amazing-benefits-of-a-plant-based-diet/ Kidawski, N. (2019, August 5). Top 10 Experts Share Best Advice and Tips for Success on a PlantBased Diet. Retrieved December 16, 2019, from https://cultivatewellnessnow.com/best-advice-on-aplant-based-diet/