Your Complete Guide To A Plant-Based Diet - 52 Quick, Cheap, & Easy Recipes

FOREWORD
My journey to the world of plant-

based eating began in the summer of
2014. I went all-in on veganism - did a
complete overhaul of my refrigerator,
pantry, and kitchen counter. Threw away
anything that’s from an animal - or a
dead, frozen animal - and replaced it all
with fresh produce or grocery items that
are cruelty-free.
I had my first taste of vegetarianism
when I was in Junior College, where I
made a conscious decision to eat nothing
but fruits, vegetables, grains, and
occasionally, dairy. It went well for me,
and I discovered an improvement in my
memory, weight management, and skin
quality.
But after college and up until August
2014, I reverted to eating meat; and not
just meat but a lot of processed meats
and animal products. Although it was
“scrumptious” and “appetizing” to my
tastebuds, it did not do my health well. I
was often lethargic, suffered from brain
fog, had a lot of acne, experienced mood
swings and constant muscle pains. My
diet was mostly acidic, high in
preservatives and heavily processed.
I was unwell, for the most part.
After trying different types of diet -
high-protein, keto, low-carb, raw vegan,
plant-based - the one that my body
resonated the best with was the latter.
While a raw vegan diet did marvelous
things to my skin, it was not feasible and
sustainable for me. During the cooler
months, for instance, raw soups and
salads are not hugely appealing for my
body that gets cold too easily.
Hence, I decided to make things
simple for me - a plant-based diet that
welcomes hot soups, cooked grains, and
occasional stir-frys. It was more than a
diet for me but a lifestyle. A way of life.
I understand that this lifestyle is not
something that everyone will resonate
with. But I am not here to convert people
to my beliefs. Instead, the purpose of this
recipe book is to simply share with you all
some of the recipes I have created, re-
created, and enjoyed over the years. And
I hope they will bring you much delight as
they did to me.
This plant-based recipe book is a
collection of 51 recipes - and 21 of them
are some of my well-loved beverage
recipes. I also included some inspiring
quotes on compassionate eating at the
end of each recipe.
May every meal bring satisfaction to
your body, joy to your heart, and peace to
your soul.
With Gratitude And Love, Suzy, The
Wandering Elf
Table Of Contents:
3 - Ingredient Pancakes 8
Breakfast Granola 11
Tofu Scramble 14
Breakfast Burrito 16
Choco Nutty Overnight Oats 18
Tropical Smoothie Bowl 20

Green Smoothie Bowl 22
Purple Smoothie Bowl 24

Chocolate Smoothie Bowl 26
Fresh Spring Rolls 29

Tacos 31
Quesadilla 33
Pumpkin Soup 35
Gluten Free Toast Pesto 37
Creamy Mushroom Pasta 40
Rigatoni Pasta 43
Vegan Paella 46
Mexican Bowl 49
Tempeh Quinoa Bowl 52
Khao Soi 55
Bibimbap 58
Protein Rice Bowl 61
Ma Po Tofu 63
Japanese Rice Bowl 66
Coffee Chocolate Cake 70

Raspberry Rose Cake 73
GF No-Bake Chocolate Peppermint

Brownies 76
Mango Sticky Rice 78
Pistachio Mint Ice Cream 80
Strawberry Cheesecake 82
Blueberry Cheesecake 85
Rose Tea 89
Butterfly Pea Flower Tea 91
Golden Milk 93
Chamomile Tea 95
Fennel Tea 97
Matcha Latte 99
Cold Brew Coffee With Orange 101
Pumpkin Spice Latte 103

Spiced Oat Milk 105
Hot Cocoa 107

Caramel Macchiato 109
Vietnamese Coconut Coffee 111
Purple Smoothie 113
Pink Smoothie 115
Green Smoothie 117

Yellow Smoothie 119
Orange & Lime Juice 121
Protein Smoothie 123
Peanut Butter Coffee Banana

Smoothie 125
Mango Lassi 127
Choco Banana Smoothie 129

Afterword 131
NEW BOOK COMING SOON, SPRING

2022 133
3 - Ingredient Pancakes
Servings: 2 * Ingredients: 3 * Prep &
Cook Time: 30 Mins *
A great weekend breakfast - or an
everyday meal to start the day - that’s
gluten-free, plant-based, and loaded with
flavor you’ll absolutely love.
Who doesn’t LOVE pancakes? They’re

super quick and easy to prepare, PLUS
you can customize them to suit your
preference. I personally like chocolate
pancakes such as the one in the photo
but feel free to go chocolate-free if that
floats your boat!
You can serve it with maple syrup,

chocolate sauce (as shown above) or
with some chopped fruits and nuts.
Whichever way you prefer, it’s sure to be
totally amazing and bursting with flavor
Ingredients:
Serves 2 and makes about 4 pancakes
(about 5 inches in diameter)
2 cups oat flour* (I used Bob’s Red Mill
Gluten-Free oat flour)
2 medium-sized bananas
2 cups plant-based milk
Optional Mix-Ins:
2 tablespoons cacao powder (if you
prefer to make chocolate pancakes)
Maple syrup
Chocolate sauce (see below for my

chocolate sauce recipe!)
Chopped fruits and nuts as topping
option
Directions:
1. In a blender, mix the oat flour, bananas
and milk. I used a Nutribullet, but any
high-powered blender should work well,
too.
2. Once well-blended (the consistency
must be smooth and not lumpy), take 2
spoonfuls of the pancake batter and cook
each side in a pan or griddle for about 5 -
8 minutes. You can also use a pancake
maker or a waffle maker if you wish.
You’ll know that it’s ready to flip over to
the other side when there are less air
bubbles.
3. Serve while hot with your choice of
toppings. Enjoy!
Just in case you’d like to use chocolate
sauce on your pancake… Here’s my
recipe on how to make one!
Chocolate Sauce Recipe

In a cold saucepan, whisk together these
ingredients:
- 1/4 cup cacao powder
- 1/2 cup maple syrup or any liquid

sweetener
- 1/2 cup water
- 1/2 teaspoon pure vanilla extract

Bring to a boil on medium heat and
reduce to low heat. Let it simmer for 15
minutes, remove from heat, and let it cool
before serving.
Nutrition Facts Per Serving:
This 3-ingredient pancake recipe is rich in
protein, potassium, and other essential
vitamins and minerals. Here’s a
breakdown of nutrients per serving:
Calories: 318
Fat: 14.8 g
Protein: 9.8 g
Carbohydrates: 36 g
Fiber: 2.6 g
Calcium: 39 mg
Potassium: 422 mg
Iron: 1.8 mg
Thiamine: 3.2 mg
Riboflavin: 1.7 mg
__________
“By eating meat, we share the

responsibility of climate change, the
destruction of our forests, and the
poisoning of our air and water. The
simple act of becoming a vegetarian will
make a difference in the health of our
planet.”
- Thich Nhat Hanh

__________
Breakfast Granola
Hearty, nutty, and oh-so tasty - this

breakfast granola is sure to become an
instant hit. It’s quick and easy to prepare,
so it’s perfect for folks who are always
on-the-go!
This recipe requires making the granola

ahead of time, which is surprisingly
simple! Once you have it ready, store it in
a mason jar or any container with an air-
tight lid. Keep it in the pantry, and it
should last for 2 weeks (unless you use it
all up quickly because it’s just SOOO
GOOD!).
Ingredients:
4 cups certified gluten-free old-fashioned
rolled oats
1/2 cup maple syrup
1-1/2 cup raw nuts and seeds
1 cup dried fruit (cranberries, pineapple,
mango, etc)
1/2 teaspoon ground cinnamon
1 teaspoon pure vanilla extract

1/2 cup melted extra virgin coconut oil
Optional Mix-Ins:
1/2 cup chocolate chips
1/2 cup coconut flakes

Directions:
1. Preheat the oven to 350 degrees
Fahrenheit. Line a rectangular baking
sheet with parchment paper.
2. In a mixing bowl, combine all the dry
ingredients. Mix in the melted oil, maple
syrup, and vanilla. Combine well until the
oats, nuts and seeds are lightly coated.
3. Pour the mixture onto the baking sheet
and spread evenly with a large spoon or
spatula.
4. Bake for about 20 minutes until lightly
golden and stir half-way. Let the granola
cool for about 45 minutes and top with
dried fruit and your choice of mix-ins.
5. To retain larger chunks, break into
pieces with your hands. If you prefer not-
so-clumpy granola, use a spoon to stir it
around.
6. Once cool, store in a mason jar at
room temperature for 2 weeks. When
kept in a ziplock bag in the freezer, it
should last for a month.
Serving Suggestion:
Serve with plant-based milk and chopped
fresh fruit. You can also top with
shredded coconut and cacao nibs for
extra crunch.
This homemade granola is a powerhouse
of nutrients - protein, fiber, healthy fats,
minerals, B vitamins, and more!
Calories: 250
Fat: 7 g
Carbohydrates: 54 g
Protein: 11 g
Calcium: 800 mg
Vitamin A: 150 μg
Vitamin C: 2.4 mg
Iron: 1 mg
___________
“If we want to consider the sanctity of life

in deciding what to eat, the choice is
clear. Eating a plant-based diet causes
less harm to ourselves, to the other
animals, to the planet.”
- Sharon Gannon
__________
Tofu Scramble
This is my go-to for a quick and tasty

high-protein breakfast. Plus, it’s super
customizable, so you can make it as
simple or as complex as how you want it
to be!
I love making tofu scramble because of

how you can add multiple ingredients or
keep it simple, and it still tastes good!
Personally, I like to eat it with a bunch of
vegetables as in the photo above and mix
in some mushrooms, as well.
Tofu scramble is also versatile. You can

add it to your Breakfast Burrito (more on
that in the next recipe!) or as a topping to
your toast. Either way, it’s a must-have
for a quick breakfast.
Ingredients
1 package (16-ounce) firm tofu
1/4 teaspoon turmeric powder
2-1/2 tablespoons nutritional yeast
Salt, garlic powder and chili powder to
taste
Directions:
1. Press the tofu in between paper towels
to remove excess moisture. Then, mash
it in a bowl and add salt.
2. Heat the coconut oil in a non-stick pan
over medium heat. Cook the tofu while
stirring frequently until lightly brown.
3. Add the turmeric, garlic powder, and

nutritional yeast. Cook some more for 5
to 8 minutes.
4. Transfer to a plate or bowl and add in
some sunflower sprouts, lettuce, steamed
kale or cooked chopped potatoes. Serve
and enjoy.
Nutrition Facts Per Serving
Here’s a hearty and savory breakfast
that’s packed with a lot of nutrients your
body will love. Just some of the amazing
nutrients you can get per serving of this
fantastic breakfast recipe:
Calories: 187
Fat: 14.4 g
Carbohydrates: 5 g
Protein: 14 g
Fiber: 2 g
Iron: 3.1 mg
__________
“When you truly understand that your
food choices are powerful and life-
affirming, you can exercise control and
restraint without deprivation.”
- Marlene Adelmann
__________
Breakfast Burrito
Craving something savory for breakfast?

Fix yourself up with this ultra-yummy and
nutrient-packed breakfast burrito that
takes less than 20 minutes to prepare.
Who says burrito is only for lunch or

dinner? If you want to eat something
substantial for breakfast, then this hearty
and savory breakfast burrito is a perfect
choice for you. Don’t be deceived by the
photo - it’s not as difficult to prepare as it
seems!
There are only 6 key ingredients to this

breakfast burrito recipe (and the rest are
totally optional). These include your
tortilla wraps (go for organic corn tortilla
wraps, if you prefer it to be gluten-free;
otherwise, I use whole wheat tortilla
wraps), beans (kidney or black),
tomatoes, avocado, tofu, and vegan
cheese sauce. I include in the recipe
below some optional mix-ins to make this
recipe even more scrumptious than it
already is with just the basics.
Ingredients:
4 pieces flour tortillas (use gluten-free

tortillas, if preferred)
2 cups canned beans (black or kidney)
1 cup tofu scramble (go back to my Tofu
Scramble recipe)
1 cup sliced tomatoes
Vegan cheese
Salsa
Optional Mix-Ins:
Avocado, wedged
Lettuce
Jalapeno
Directions:
1. Reheat the beans in a pan over
medium heat. Add seasonings such as
salt, chili pepper, and lime juice and stir
frequently for 5 minutes. Transfer into a
bowl.
2. Put all the ingredients in your tortilla -
tofu scramble, beans, and your choice of
mix-ins.
3. Roll the burrito and put it seam-side
down on a griddle or frying pan over
medium to low heat. Cook for about 2
minutes or until the bottom has turned
golden brown.
4. Serve with vegan cheese and salsa
and a lime wedge.
Power up your day with this awesome

breakfast burrito recipe and the nutrients
you’ll get from it.
Calories: 299
Fat: 10 g
Carbohydrates: 48 g
Protein: 17 g
Fiber: 10.5 g
__________
“There is no greater wrecking ball to the
planet than the industries that turn
animals into food. No single choice that
we make has a bigger or more positive
impact.”
- David Agranoff
Choco Nutty Overnight
Oats
If you’re a huge fan of chocolate, then

you’ll LOVE this choco nutty overnight
oats recipe. It gives you a good
antioxidant boost and energy to start your
day, along with all the vitamins and
minerals to power you up.
A good breakfast is easy, quick, and
simple to make… And cheap! This is why
this choco nutty overnight oats recipe
ticks all boxes. PLUS it’s highly nutritious,
too.
All you need is 5 basic ingredients and a

couple of optional add-ons, and your
power breakfast is ready to go. Make it
the night before, and you’ll have a
generous amount of a nutritious breakfast
to start the day right.
Ingredients:
1/2 cup rolled oats
1/2 cup nut milk (I use almond milk)
2 tablespoons cocoa powder
1 small banana
1 tablespoon chia seeds
Optional Mix-Ins:
1/4 cup chopped almonds
Any fruit of choice - cranberries,
raspberries, grapes
Directions:
1. Put all the ingredients in a mason jar.
2. Refrigerate for at least 8 hours for a

creamier, richer consistency.
3. Transfer your overnight oats in a bowl
and top with your choice of mix-ins.
There you go - breakfast is served!
Chocolate just got better when mixed in

with hearty, nutritious, and tasty
ingredients in this choco nutty overnight
oats recipe.
Calories: 230
Fat: 5 g
Carbohydrates: 42 g
Protein: 9 g
Fiber: 6 g
__________
“I made the choice to be vegan because I
will not eat (or wear, or use) anything that
could have an emotional response to its
death or captivity. I can well imagine what
that must feel like for our non-human
friends – the fear, the terror, the pain –
and I will not cause such suffering to a
fellow living being.”
- Rai Aren
Tropical Smoothie
Bowl
Delight in these tropical smoothie bowls
for breakfast. It’s a great way to enjoy
your fruit, nuts, seeds, and all that
superfood goodness in every bowl.
This recipe was inspired by our favorite

smoothie bowls in Ubud, Bali (in
Indonesia). So, I decided to make my
own with a bit of a “Suzy Twist”. The
result - it’s just as good and didn’t cost as
much!
I hope you’ll love these tropical smoothie

bowls as much as I did. Don’t get
intimidated by the photos - this recipe is
not as difficult to make as it looks!
Ingredients:
2 ripe mangoes, halved, peeled, and
cored
1 medium ripe bananas
250 grams pineapple, peeled and cut into
chunks
4 tablespoons coconut yogurt
250 ml nut milk (I used almond milk)

Toppings:
1/2 cup fresh raspberries

1/4 cup pomegranate seeds
2 small ripe mango, cut into chunks

Your choice of nuts and seeds (I use
slivered almonds, chia seeds, and
coconut flakes)
1/2 cup granola (see my Breakfast

Granola recipe)
Directions:
1. Put the first 5 ingredients in a blender
and process until smooth and creamy.
2. Pour the smoothie into two bowls and

arrange the granola on one side. Top
with raspberries, mangos, nuts, seeds,
and coconut flakes (as in the photo). Dig
in and enjoy!

This is a super quick and tasty breakfast
recipe that you’ll want to have every
morning for a boost of energy, nutrients,
and deliciousness!
Calories: 230
Fat: 4 g
Carbohydrates: 35 g
Protein: 11 g
__________
“Let us remember that animals are not
mere resources for human consumption.
They are splendid beings in their own
right, who have evolved alongside us as
co-inheritors of all the beauty and
abundance of life on this planet”
- Marc Bekoff
Green Smoothie Bowl
A protein-packed breakfast, this green
smoothie bowl gives you a quick boost of
energy. It’s ready to go in just as fast as
10 minutes, too!
If you’re keen on preparing a quick

breakfast that’s got an amazing flavor,
satisfying ingredients, and aesthetically
pleasing, this green smoothie bowl is
perfect.
It’s only got a few ingredients, too, which

adds to its appeal. Toss in some
seasonal fruits, sprinkle some seeds, and
you’ve got a fiber-rich, protein-loaded,
and with lots of antioxidants in one
amazing bowl.
Ingredients:
1 medium banana
1/4 ripe avocado
1 cup kale
1 sprig mint leaves

200 ml coconut water (or nut milk)
Toppings:
Seasonal fruits, cubed (I used white
dragon fruit, bananas, papaya, ripe
mangoes, watermelon)
Seeds (poppy seeds, chia seeds, hemp
seeds, etc)
Directions:
1. Process all smoothie ingredients in a
blender until smooth and creamy.
2. Transfer the smoothie into a bowl and

add your toppings. Serve immediately
and dig right in!

Just one bowl with dozens of nutrients -
that’s the beauty of this yummy breakfast
recipe. It’s also so easy to make and
should be ready in no time.
Calories: 310
Fats: 15 g
Carbohydrates: 42 g
Fiber: 9 g
Protein: 8 g
___________
“We cannot have peace among men

whose hearts find delight in killing any
living creature.”
-Rachel Carson
__________
Purple Smoothie Bowl
Love purple? If you like anything purple,
then this smoothie bowl is such an
amazing choice for you. It’s got just the
right amount of sweetness but loads of
nutrients in every scoop of this fantastic
breakfast treat!
When you want a quick, satisfying

breakfast, here’s one that you’d never be
able to resist! This purple smoothie bowl
is simply one of my favorites because it’s
easy to make, has loads of antioxidants,
and a combination of smooth, crunchy,
and juicy.
So I knew I just had to include this recipe
in this book. After all, who wouldn’t want
something for breakfast that doesn’t take
longer than 15 minutes, right? And yep, a
blender is all you need for this pretty!
Ingredients:
1 medium-sized frozen banana
1 cup frozen blueberries
1 teaspoon acai powder
1/3 cup coconut water (or plant-based
milk of your choice)
A pinch of cinnamon
Toppings:
1/2 cup fresh blueberries

Seeds and nuts (almonds, hemp seeds,
etc)

Granola recipe)
Directions:
1. Blend all of the smoothie ingredients in
a high-powered blender.
2. Pour into a bowl and assemble the

toppings.
3. Take a big spoonful, enjoy, and repeat!
Calories: 376
Fat: 7 g
Carbohydrates: 8 g
Protein: 11 g
__________
“Only when we have become non-violent

towards all life will we have learned to
live well ourselves.”
-Cesar Chavez
__________
Chocolate Smoothie Bowl
A good excuse to eat chocolate first thing
in the morning… With all the nutritious
and yummy stuff added in!
Whether you’re more of a coffee person

or a chocolate person, you’d probably
agree that a little caffeine won’t hurt in
the morning. This is why I present to you
all this chocolate smoothie bowl recipe
that’s got all the goodies in one package.
Your choice of toppings is completely up
to you. I prefer to put some contrast to
the chocolate color, though, so I chose
something bright and vibrant like
raspberries, strawberries, and some
bananas. And for a nice crunch, I added
some granola, too. Perfect 10!
Ingredients:
2 medium-sized frozen bananas
1/2 cup plant-based milk (I use almond
milk)
Toppings:

Granola recipe)
1/2 banana, chopped

1/4 cup cacao nibs (only if you just can’t
get enough of chocolate!)
Directions:
1. Make the chocolate smoothie by

mixing the first 3 ingredients in a high-
powered blender. Blend on high until
smooth and creamy.
2. Transfer the contents to a bowl and top
with your preferred mix-ins. Serve right
away and enjoy.
Delight in the flavor and nutrients that this
chocolate smoothie bowl recipe has to
offer. Here are all the goodness you’ll get
per serving:
Calories: 340
Fats: 19 g
Carbohydrates: 38 g
Protein: 8 g
Fiber: 4 g
Iron: 3 mg
Magnesium: 78 mg
Potassium: 947 mg
__________
“Veganism is not about giving anything

up or losing anything; it is about gaining
the peace within yourself that comes from
embracing nonviolence and refusing to
participate in the exploitation of the
vulnerable”
- Gary Francione
__________
Fresh Spring Rolls
Fresh, satisfying, flavorful - these three
words perfectly describe these Viet-Thai
fresh spring rolls. Great as an appetizer
or a meal on its own!
I must have spent so much time in

Vietnam and Thailand that it is not
surprising why I have fallen in love with
their cuisine. These fresh spring rolls are
not uniquely Vietnamese or Thai because
they’re a combination of both. Now, that
makes this recipe even more special and
unique.
Mind you, though, that it’s not 100% raw.

I added some cooked ingredients for
some crispy texture. But feel free to go all
raw if it floats your boat. :)
Ingredients:
4 ounces thin rice noodles (cooked

according to package instructions)
1-1/2 cups julienned fresh vegetables
(cucumber, carrots, red pepper)
6 whole spring roll rice papers
1 bunch of fresh cilantro and mint

1 cup tofu strips, fried
1 cup shiitake mushrooms, fried
1 cup fried shallots
Peanut Dipping Sauce:
1/3 cup salted peanut butter
1 tablespoon tamari
1 tablespoon raw sugar

1 tablespoon lime juice
Directions:
1. Soften the rice paper by immersing it

into lukewarm water. Once soft, place
onto a damp cutting board and spread
the edges out.
2. Add a handful of noodles on the
bottom third of the rice paper, followed by
a layer of carrots, cucumber, red bell
peppers, fresh herbs and about 2 pieces
of tofu and mushrooms.
3. Fold over gently once, tuck the edges
in, and roll until the seam is securely
sealed. Place on a serving platter seam-
side down. Do steps 1 to 3 to make the
remaining rolls.
4. Just before serving, stand the rolls
upright and top with fried shallots.
5. To make the dip, mix all the dipping
sauce ingredients.
6. Serve immediately.
Calories: 74 g
Fat: 1.4 g
Carbohydrates: 13 g
Protein: 2 g
__________
“There is no fundamental difference
between man and animals in their ability
to feel pleasure and pain, happiness, and
misery.”
-Charles Darwin
Tacos
Savory and with a bit of spicy twist, these
tacos are sure to be an instant hit at the
dinner table. Serve them up with some
avocados, fresh sprigs of parsley, and
some chopped veggies, and they’re good
to go.
Craving Mexican food? These tacos are

excellent to cover than instant craving -
but with all the amazing goodness your
body will love. It’s filling but not
overwhelming, making it a great
appetizer to enjoy.
The best way to serve these tacos is just

a bit warm and then drizzled with fresh
lime juice and some chili powder. But if
you like it not spicy, please feel free to
skip the chili - there’s no hard and fast
rules for this dish, for sure
Ingredients:
1 cup black beans, cooked
1 cup fresh cilantro, chopped
1/4 cup red onion, diced
1/4 cup red cabbage strips
1/4 cup tomatoes, chopped

For The Pico De Gallo
2 medium fresh tomatoes with stems
removed
1 Jalapeno pepper
1/2 red onion, chopped

1/4 cup cilantro, chopped
Add-Ons And Seasonings:
2 wedges of avocado
Seasoning: cumin, salt, chili powder,
garlic powder
Directions:
1. Put black beans in a saucepan, add
the seasonings, and cook over medium
heat. Once bubbles form, reduce heat
and simmer. Transfer to a bowl.
2. Make Pico de Gallo place tomatoes,
red onion, Jalapeno pepper, lime juice,
cilantro, and oregano, cumin, salt and
pepper in a blender and pulse until finely
diced but not pureed.
3. Warm tortillas in a skillet for about 5

minutes. Top with cooked beans, onion,
salsa, cilantro, and fresh lime juice. Serve
with avocado on the side and enjoy.

How can something so good be so
nutritious? Well, because it’s mostly
whole foods and plant-based, that’s how!
Calories: 120
Fats: 4.1 g
Carbohydrates: 16 g
Protein: 5 g
__________
“Non-violence leads to the highest ethics,
which is the goal of all evolution. Until we
stop harming all other living beings, we
are still savages.”
-Thomas Edison
Quesadilla
Light and crispy on the outside and
cheesy on the inside, this vegan
quesadilla recipe is a favorite of mine. I
love it so much that I think it deserves a
spot on this book!
I’ve always been a cheese fan. So when I

switched to plant-based 7 years ago (at
this time of writing), I did a lot of research
on how to make vegan cheese. Surely, I
wouldn’t want to miss cheese for the rest
of my life!
And after a lot of trial and error, I came

up with a fantastic cheese dip recipe
that’s a must-have for anything - tortilla,
nachos, crackers, and quesadilla! I hope
you’ll love this recipe as much as I do.
Ingredients:
1-1/2 cup raw cashews, soaked overnight
1/2 cup nutritional yeast

A pinch of turmeric powder
1/4 teaspoon garlic powder
1/2 teaspoon chili powder
1/2 teaspoon cumin powder
1/2 teaspoon salt
8 whole wheat tortillas (or gluten-free, if
preferred)
1/2 cup Pico De Gallo (see my Pico De
Gallo recipe)
Directions:
1. To make the cheese, put cashews,
nutritional yeast, and spices in a high-
powered blender until creamy and
smooth. Add some water if it’s a bit too
dry.
2. Warm tortilla on a skillet. Spread some

cheese and fold.
3. Continue heating the tortilla until
golden brown, which should take about 3
minutes on each side.
4. Remove from the skillet, cut into
triangles and serve with Pico de Gallo
and cheese.
Perfect as a snack or appetizer, this
vegan quesadilla never gets old. It’s a
classic you’ll love to have over and over!
Calories 230
Fats: 13 g
Carbohydrates: 23 g
Protein: 10 g
Fiber: 2 g
__________
“Most people would say they love
animals, but the reality is, if you’re using
animals for food, clothing, or
entertainment, you’re only considering
the lives of certain animals, typically
those of cats and dogs.”
-Melisser Elliott
Pumpkin Soup
A quick and hearty soup that’s packed
with a punch, pumpkin soup is a great
starter and a way to begin every meal
with an abundance of nutrients!
Perfectly creamy and tasty, this pumpkin

soup is not just a holiday favorite but a
constant on every dinner table. It’s good
on its own or served with toast on the
side.
This recipe should make 4 small bowls,
so feel free to adjust the measurements if
you are making a big batch. And as for
the toppings, it’s excellent with some
roasted pumpkin seeds and drizzled with
coconut cream for a fancy flair!
Ingredients:
2 lbs butternut squash, seeded, peeled,
quartered
1 cup water
1 cup vegetable broth
1 cup coconut milk
Seasoning: ground cinnamon, salt,

nutmeg, black pepper
Topping: 1/4 cup roasted pumpkin seeds

Directions:
1. Put butternut squash and water in the
Instant Pot and cook for 20 minutes on
high pressure.
2. Once cooked, let the squash cool for
about 10 minutes before transferring into
a blender. Process for about 15 seconds.
3. Add some coconut milk, broth, and

season according to taste. Pulse until
well-blended.
4. Pour in a bowl and top with pumpkin
seeds. Serve immediately and dig in!
A warm bowl of pumpkin soup is an
outstanding starter - or even a light meal
- during the cooler months. But with its
fantastic taste, I’m pretty sure you’d like
to have it as often as possible!
Calories: 88
Fats: 3.7 g
Carbohydrates: 12.4 g
Protein: 1.8 g
Fiber: 3 g
Potassium: 324 g
__________
“You have just dined, and however
scrupulously the slaughterhouse is
concealed in the graceful distance of
miles, there is complicity.”
-Ralph Waldo Emerson
__________
Gluten Free Toast
Pesto
Who doesn’t like toast?! It’s filling, tasty,
and a little crunch sure is nice. Best of all,
it’s great when served with homemade
pesto!
I must admit - I was not always a pesto

fan. But when I made this recipe and tried
it myself, I didn’t know what I was
missing! It’s easily one of my most
favorite spreads of all time. And when
topped with nutritional yeast… It’s
heavenly.
For this recipe, I used gluten-free bread

and toasted it. However, it’s completely
optional. You can use wheat bread if
that’s your preference, and it’s absolutely
okay.
Ingredients:
2 cups fresh basil, leaves only
2 large cloves of garlic, peeled
2 tablespoons walnuts or pine nuts
2 tablespoons lemon juice

3 tablespoons extra virgin olive oil
5 tablespoons nutritional yeast (plus
more for sprinkling on top of the pesto)
1/4 teaspoon sea salt
Water, as needed
Directions:
1. In a blender, mix the basil, garlic, nuts,

nutritional yeast, salt, and lemon juice on
high. The mixture should be a loose
paste.
2. Add the oil and a tablespoon of water
until the paste has become thick, smooth,
and easy to pour.
3. You may add in more nutritional yeast
and lemon as desired.
4. Spread over gluten-free toast, sprinkle
more nutritional yeast on top, and serve
immediately.
A tablespoon of this creamy, tangy,
cheesy pesto gives you the following
nutrients:
Calories: 39
Fats: 3 g
Carbohydrates: 1.2 g
Protein: 1 g
Fiber: 1 g
Potassium: 62 mg
Vitamin A: 317 IU
Calcium: 13 mg
Vitamin C: 1.95 mg
__________
“Until one has loved an animal, a part of
one’s soul remains unawakened.”
-Anatole France
Creamy Mushroom
Pasta
This is hands down one of my most
favorite pasta recipes of all time. It’s
quick to make, requires only simple
ingredients, and absolutely delicious!
Who says you need to give up cream on

a vegan diet? This pasta recipe is plenty
creamy and bursting with flavor at the
same time. You only need a few basic
ingredients, too, which adds to its appeal.
The bulk of time spent in making this

recipe is in the cream sauce. And once
you have it ready, the rest is easy-peasy.
It’s a perfect dinner to whip up in only 20
minutes or an amazing meal for parties,
gatherings, and holidays.
Ingredients:
2 cups raw cashews, soaked overnight
1 cup nut milk (I use almond milk)
1 teaspoon paprika
3 tablespoons nutritional yeast
1/2 teaspoon salt

1 tablespoon lemon juice
250 grams button mushrooms, sliced

1 cup vegetable stock
18 ounces cooked pasta

1 tablespoon olive oil
1 tablespoon chopped parsley
1/4 cup nutritional yeast (topping)

Directions:
1. Mix the first 6 ingredients in a blender

to make the cashew cream sauce. The
texture and consistency should be
creamy, smooth, and free from lumps.
2. Saute the mushrooms with oil on a pot
over medium heat. Add the cooked pasta
and stir, then pour the cream sauce and
continue mixing well.
3. Transfer on a serving plate and add in
some chopped parsley and nutritional
yeast on top. Serve warm and enjoy.

This creamy mushroom pasta is packed
with protein, fiber, and all the amazing
goodness in the nuts, nutritional yeast,
and mushrooms!
Calories: 610
Fats: 5 g
Carbohydrates: 70 g
Proteins: 18 g
Fiber: 4 g
Vitamin A: 3800 IU
Vitamin C: 8 mg
Vitamin B12: 1 µg
Calcium: 100 mg
Magnesium: 140 mg
Iron: 4 mg
__________
“Veganism is not about giving anything
up or losing anything; it is about gaining
the peace within yourself that comes from
embracing nonviolence and refusing to
participate in the exploitation of the
vulnerable.”
-Gary L Francione
__________
Rigatoni Pasta
A fantastic lunch or dinner, this Rigatoni
Pasta is surprisingly easy to make, yet
bursting with flavor.
If you like to change up your usual

spaghetti recipe, then this Rigatoni pasta
is an excellent choice. Penne rigate pasta
is quite thick, so just a few pieces can
easily satisfy you. Then add in some
vegan feta cheese, and it’s a perfect 10!
What I love the most about this recipe is

its simplicity and elegance. After all,
that’s what a good pasta should be -
uncomplicated, yet with a multitude of
flavor in every bite. This pasta recipe will
surely hit the spot.
Ingredients:
1 package of pasta penne rigate (I use
500 grams)
600 ml tomato sauce
Fresh basil leaves, about 1/2 cup
1 clove of garlic, minced
Fresh broccoli sprouts (or other sprouts

of your choice)
Vegan feta cheese (see my vegan feta
cheese recipe below)
1 tablespoon extra virgin olive oil

Vegan Feta Cheese:
14 ounces firm tofu, pressed to drain the

excess water
1 tablespoon white miso paste
1-1/2 tablespoons nutritional yeast
5 ounces refined and melted coconut oil

1 tablespoon apple cider vinegar

1 teaspoon salt
- Mix all the ingredients in a blender and
puree until smooth and very thick with a
silky texture. Add more salt if needed.
- Place the mixture in a sealable bowl,
cover and refrigerate to let it become
firmer overnight.
- Just before serving, cut into cubes.
Directions:
1. Prepare the vegan feta cheese a day
ahead.
2. Cook pasta according to instructions in

the package. Drain water and set aside.
3. To make the sauce, saute garlic in oil
in a pan. Add the chopped basil leaves
and tomato sauce.
4. Stir until the sauce is thick and creamy.
5. Pour the sauce over cooked pasta and

top with broccoli sprouts. Toss in some
vegan feta cheese, serve warm, and
enjoy.
What’s great about this recipe is not only
is it tasty but it’s plenty nutritious, too! A
perfect combo.
Calories: 350
Fats: 9 g
Carbohydrates: 20 g
Proteins: 11 g
Fiber: 2 g
___________
“My refusal to eat flesh caused an
inconvenience, and I was frequently
chided for my singularity, but, with this
lighter repast, I made the greater
progress, for greater clearness of head
and quicker comprehension. Flesh-eating
is unprovoked murder.”
-Benjamin Franklin
__________
Vegan Paella
Here’s a fun twist to the classic paella
recipe - made with nothing but plant-
based ingredients and packed with
amazing flavor and aroma!
Paella offers a truly satisfying meal

because of the nutrient-packed goodness
of rice, vegetables, mushrooms, herbs
and spices in one plate. Can’t get any
better than that!
If you want a dish that gives you not just

protein but fiber and loads of nutrition,
then this paella recipe ticks all the boxes.
It’s also surprisingly easy to make, too.
Ingredients:
1-1/2 cups Spanish rice (or any short-

grain rice will do)
4 cups vegetable stock
3 tablespoons olive oil
2 portobello mushrooms, sliced thinly

1/4 cup fresh basil leaves
1 white onion, chopped
1 tomato, diced
1 tablespoon crushed garlic
1/2 teaspoon cayenne pepper
1 teaspoon smoked paprika
Salt and pepper to taste

2 saffron threads
Lemon wedges
Directions:
1. Pour the vegetable stock into a large
saucepan until hot.
2. In a pan, saute onion, mushrooms,

basil leaves, and tomatoes. Add in the
paprika and cayenne pepper.
3. Put the rice in and some olive oil. Stir
well to coat the rice evenly with the
mixture. Toast the rice lightly before
adding in the vegetable stock, saffron
threads, salt, and pepper.
4. Bring the pot to a simmer and allow it
to simmer some more for a couple of
minutes.
5. Once the rice is already cooked,

transfer to a plate and top with chopped
parsley, basil leaves and with lemon
wedges on the side. Enjoy!

Paella is not just flavorful but very
nutritious, too. Here’s what you’re giving
your body with every serving of this dish.
Calories: 501
Fats: 17 g
Carbohydrates: 74 g
Protein: 10 g
Fiber: 9 g
__________
“The best part of being a vegan is the
purity and peace of mind one
experiences and the strong connection I
feel to the animal kingdom.”
-Uri Gellar
__________
Mexican Bowl
Rice bowls are a great way to have all

your basic nutrients without any elaborate
or lengthy preparation - just like what this
Mexican Bowl is all about.
When it comes to healthy plant-based

meals, nothing beats rice bowls when it
comes to convenience, affordability, and
flavor. This Mexican Rice Bowl has
everything you need in a meal - protein
from chickpeas and beans, vitamins and
minerals from vegetables, and it won’t
cost you a lot to make this dish, too!
You can either serve this one with rice or
mashed potatoes - it’s completely up to
you. Either way, it should be a great meal
that’s easy to prepare each time.
Ingredients:
1-1/2 cup cooked squash, cubed
1 cup cooked black beans (boiled)
1 cup cooked chickpeas (boiled)
1 cup cooked red rice (or brown,
whichever you prefer)
1 cup guacamole (see my Guacamole

recipe)
1/2 cup Pico De Gallo (see my Pico De
Gallo recipe)
1/4 teaspoon cumin powder
1 teaspoon chili powder

1 teaspoon lime juice
1 cup firm tofu, fried
Directions:
1. In a pan, heat the chickpeas and add
the seasoning - cumin, chili, and lime
juice.
2. Move the chickpeas to one side of the
pan to make room for the black beans.
Heat, add salt and some chili powder.
3. To make guacamole, mash your
avocado and mix in some lime juice,
chopped cilantro, and salt. Set aside.
4. In a bowl, put the cooked rice at the
center, then the chickpeas and beans on
either side. Add in the cooked squash
and fried tofu and top the rice with
guacamole. Serve immediately.
Make this Mexican Bowl a quick dinner or

lunch on a work day, since you can easily
prepare the ingredients ahead of time.
Then, everything should be good to go in
your bowl - and packed with all the
nutrients you need.
Calories: 320
Fats: 9 g
Carbohydrates: 25 g
Protein: 12 g
__________
“For me, living fully awake means
embracing all species with the same level
of respect and kindness. Being a joyful
vegan doesn’t take willpower – just a
willingness to try new things and choose
mercy over misery.”
-Mark Hawthorne
__________
Tempeh Quinoa Bowl
Teriyaki tempeh mixed with vegetables
and quinoa sounds about right for a
hearty and satisfying lunch or dinner!
What’s great about tempeh - aside from

its high nutrition - is that it’s so versatile.
You can easily season it with just about
anything to achieve different flavors. In
this Tempeh Rice Bowl recipe, I used my
homemade vegan teriyaki sauce (check
out my recipe below!) and I love the
smoky, salty, and earthy flavor.
But more than the flavor, you’ll love the

fact that this quinoa bowl is so easy to
make. It’s done in just half an hour, so it’s
a perfect dish when you’ve got little time
for meal prep.
Ingredients:
1 block of tempeh, cut into 6 1-inch thick
strips
1 cup cooked quinoa (or brown rice)
1/2 cup cherry tomatoes
1/2 cup zucchini
1 small red bell pepper

1/2 cup potatoes, cubed
1/2 cup teriyaki sauce

Teriyaki Sauce Ingredients:
3/4 cup coconut aminos (or soy sauce)

1/4 cup water
1 teaspoon minced garlic
1/4 cup liquid sweetener (I use coconut

sugar dissolved in water)
1 tablespoon chopped chives
1/8 teaspoon cayenne pepper

1/2 tablespoon toasted sesame seeds
1/4 teaspoon ginger powder
1-1/2 tablespoon rice flour
Directions:
1. Prepare the teriyaki sauce by mixing
the sauce ingredients in a saucepan and
bringing to a boil. Set aside and let it
cool.
2. Marinate the tempeh in teriyaki sauce.
Then, fry it in a skillet until light golden
brown. Transfer to a bowl.
3. Saute the vegetables in the same

skillet you used to cook the tempeh.
4. Assemble the quinoa, tempeh, and
vegetables in a bowl. Top the quinoa with
teriyaki sauce and dig in.
This protein-rich tempeh quinoa bowl (or

rice bowl, if you wish) is loaded with a ton
of nutrients and packed with an amazing
flavor.
Calories: 410
Fats: 6 g
Carbohydrates: 32 g
Protein: 12 g
__________
“We all love animals. Why do we call
some ‘pets’ and others dinner?”
-K.D. Lang
__________
Khao Soi
Creamy broth meets crunchy noodles
and with a hint of spicy and sweet overall.
A marriage of flavors your tastebuds will
love!
After living in Thailand for about 3 years, I

have fallen in love with Khao Soi, one of
the most popular dishes in the country. I
love the burst of flavor it has - sweet,
spicy, and salty - and if you squeeze
some lime, it becomes a bit sour. Perfect!
I am by no means an expert in Thai

cooking but I think I was able to replicate
this dish and veganize it, even. Here’s my
version of this amazing Thai dish.
Ingredients:
2 cups thin rice noodle sticks, cooked
according to package instructions
1/2 cup fried wonton strips
5 cups vegetable stock
8 ounces mushrooms, chopped

1 cup firm tofu, fried
1-1/2 cup coconut milk
1/2 cup raw sugar
1 teaspoon chili powder
4 slices galangal
1/4 cup shallots, shopped
1 teaspoon cumin powder

1 teaspoon salt
1/2 cup chopped cilantro
1 teaspoon turmeric powder

5 pieces lime leaves
2 teaspoons mushroom seasoning

1/2 cup chopped lemongrass stalk
Directions:
1. Mix the curry paste ingredients - chili
powder, shallot, lemongrass, galangal,
lime leaves, salt, coriander, turmeric, and
cumin - in a blender. Drizzle some oil to
achieve a fine paste. Set aside
2. Stir-fry the mushrooms and add the
stock until it comes to a boil. Add the
sugar, some salt, and mushroom
seasoning.
3. Reduce heat and pour the coconut
milk in. Simmer for 5 minutes and add
more salt if need be. Add in the curry
paste.
4. Place the cooked noodles in a bowl

and ladle some hot curry soup over it.
Top with crispy shallots, cilantro, tofu,
and fried wonton strips. Serve with lime
wedges, sugar, and chili powder on the
side.
Enjoy this hearty dish that’s filling and
satisfying at the same time. You’ll also
get these amazing nutrients as a bonus!
Calories: 350
Fats: 26 g
Carbohydrates: 25 g
Protein: 10 g
Fiber: 1 g
__________
“If intelligence and capability are not

criteria for the possession of rights, why
would animals -who have the capacity to
feel fear and pain- be excluded from our
moral consideration?”
-Jack Norris
__________
Bibimbap
Salty and a bit spicy with an interesting
blend of texture and flavor makes this a
classic favorite.
Bibimbap is often served with meat but

that does not stop me from enjoying this
dish - since I created a vegan version of
it. It’s absolutely special and surprisingly
easy to make - and the secret is in the
paste!
A Korean dish, Bibimbap is an excellent

lunch or dinner option because not only is
it filling but includes a variety of
vegetables for your nutritional needs. And
the gochujang sauce is simply amazing!
Ingredients:
1-1/2 cup firm tofu, cut into strips and
fried
1/2 cup shredded carrot, raw
1/2 cup shredded romaine lettuce
1/2 cup shredded taro, boiled

1/2 cup nori sheets, torn into small pieces
1 teaspoon white sesame seeds, toasted
1/2 cup rice, cooked (I use brown)
1 teaspoon Gochujang or Korean chili
paste
3 teaspoons tamari
1/2 cup shiitake mushroom strips, fried

Directions:
1. With all the ingredients cooked ahead
of time (fried or boiled, as indicated
above), that basically leaves you with just
arranging everything nicely in a bowl.
2. Grab a large bowl, place the rice in the

middle, and arrange the taro, carrots,
tofu, mushrooms, and lettuce around it.
Top with torn nori sheets, sprinkle some
sesame seeds, and put some Gochujang
on one side. Drizzle with tamari sauce
and serve while hot.
With lots of vegetables in this dish, it’s
not surprising that it’s a truly nutritious
and satisfying meal!
Calories: 270
Fats: 10 g
Carbohydrates: 39 g
Protein: 6 g
Fiber 4 g
Iron: 2 mg
Calcium: 60 mg
Vitamin C: 30 mg
Vitamin A: 900μg
__________
“It takes nothing away from a human to
be kind to an animal.”
-Joaquin Phoenix
__________
Protein Rice Bowl
Here’s another quick rice bowl to make
that may seem too simple, yet loaded
with flavor and nutrients.
Rice bowls are my best friend. They are

so easy to make, and you can prepare
them in different ways. In particular, this
protein rice bowl has a ton of vegetables
and is seasoned lightly with tamari sauce
for a mild, yet tasty flavor.
It does not take much to make this meal.

Let me share with you the basics you will
need, then it’s just a matter of mixing
them up in a bowl.
Ingredients:
1 cup rice or quinoa, cooked according to

package instructions
1/2 cup fresh red cabbage, shredded
4 slices of tofu, fried
6 slices of King Oyster mushroom, fried

3 stalks bok choy, steamed
1/2 cup kidney beans, cooked
1 small zucchini, sliced and grilled
1 tomato, sliced and grilled
1 tablespoon tamari
Salt and pepper to taste
Directions:
1. Place the rice or quinoa in a large
bowl. Best to serve it while hot.
2. Top with tofu and mushrooms. Add the

steamed bok choy, fresh red cabbage
strips, grilled zucchini and tomatoes, and
the cooked beans.
3. Drizzle some tamari and season with

salt and pepper. For an extra crunch, add
some toasted sesame seeds. Enjoy!
This dish may seem simple but the

nutrition profile is looking quite good!
Calories 480
Fats: 11 g
Carbohydrates: 40 g
Protein: 14 g
Fiber: 8 g
__________
“We don’t live like our ancestors did, so
why should we base our diet and ethics
on how they may or may not have lived?
Let’s evolve into a more peaceful,
compassionate species and respect all
life forms.”
-Mango Wodzak
__________
Ma Po Tofu
A well-loved Chinese dish, here is my
rendition of Ma Po Tofu - prepared and
cooked in a vegan way!
I used to eat a lot of Ma Po tofu before

my vegan years. So it is not surprising
that this dish is one of the earlier
veganized recipes I created. Good-bye,
Leekumkee’s Ma Po tofu sauce! (It has
oyster sauce, by the way)
What I love about this recipe is that it is

simple to prepare. Once you have the
sauce ready, it is just a matter of mixing
the rest of the ingredients up with it.
That’s all there is to this yummy recipe!
Ingredients:
15 ounces soft tofu, cubed
8 ounces shiitake mushrooms
1 tablespoon fermented broad bean
paste (spicy)
1 tablespoon fermented black beans

(salty)
3 tablespoons olive oil

1 tablespoon sesame oil
1 tablespoon ginger, grated
1 teaspoon garlic, minced
2 teaspoons tamari
1 teaspoon ground Sichuan pepper,

ground
1 tablespoon potato starch (or
cornstarch), dissolved in 2 tablespoons of
water (cold)
1 teaspoon red peppers
Cilantro sprigs and slivered scallions for

garnishing
Directions:
1. Simmer mushrooms for 15 minutes in

2 cups of water to make the broth. Set
aside.
2. Cook tofu in boiling water with salt.
Steep for 15 minutes, drain, and transfer
into a bowl.
3. Heat oil in a skillet and add black
beans, red peppers and bean paste. Add
the garlic and ginger, followed by the
mushrooms, sesame oil , Sichuan
pepper, and tamari. Once fragrant, pour 1
cup of mushroom broth and cook for 2
minutes.
4. At this point, the broth should have

reduced in amount. Then, add the tofu
cubes and be careful not to smash them.
Drizzle some cornstarch to thicken the
sauce. If needed, add more mushroom
broth to thin it a little. Simmer for
2minutes.
5. Once ready, transfer to a platter and
add some cilantro sprigs and scallions on
top. Serve with cooked brown rice.
This is a high-protein dish that’s got some
healthy fats and carbohydrates thrown in,
as well.
Calories: 340
Fats: 7 g
Carbohydrates: 18 g
Protein: 12 g
__________
“The problem is that humans have
victimized animals to such a degree that
they are not even considered victims.
They are not even considered at all. They
are nothing; they don’t count; they don’t
matter. They are commodities like TV
sets and cell phones. We have actually
turned animals into inanimate objects –
sandwiches and shoes.”
-Gary Yourofsky
__________
Japanese Rice Bowl
Tempeh, veggie sushi, greens, and
mushrooms? This Japanese rice bowl is
fully loaded both in flavor and nutrients!
This recipe book will not be complete

without this savory Japanese rice bowl.
It’s so easy to make, too - well, the sushi
part is a bit tricky - but everything else is
fairly simple. Trust me.
It is a nice treat when you are craving

something salty or want to have sushi
without the meat. And the rest of the
ingredients are absolutely crave-worthy,
as well.
Ingredients:
1 cup Japanese brown rice, cooked
2 sheets dried nori

1 carrot, shredded finely
½ cup red cabbage, shredded finely

1 cucumber, cut into strips
1 cup shiitake mushrooms
2 slices of tempeh, marinated in teriyaki
sauce (see my Teriyaki sauce recipe)
1/2 cup tamari
1/4 cup tofu strips, fried
Additional nori sheets, toasted sesame
seeds and a handful of lettuce for
garnishing
Directions:
1. Stir-fry the mushrooms in some oil. Set
aside.
2. In the same pan, fry the marinated

tempeh. Transfer both mushrooms and
tempeh in a bowl, along with the cooked
brown rice.
3. To assemble the sushi, place the
cucumber, carrots, tofu and cabbage in
nori sheets. Roll neatly and seal by
moistening with some water.
4. Place all the ingredients in a bowl as in
the photo, serve with tamari with sesame
seeds on top.
5. Garnish with nori sheets, serve
immediately.
Enjoy this savory Japanese bowl and its
nutritious goodness with every bite!
Calories: 225
Fats: 9 g
Carbohydrates: 30 g
Protein: 6 g
Fiber: 4 g
__________
“Vegan is just pure love. Love for
animals, love for the planet, and love for
yourself.”
-Mischa Temaul
__________
Coffee Chocolate Cake
The bittersweet goodness of dark
chocolate combined with coffee and the
tartness of strawberries make this cake
one-of-a-kind.
I have to admit - this is my favorite recipe

in the dessert category. Hands down. In
fact, I love it so much that I have made it
three times already - and it just keeps
getting better and better!
It is a quick and easy cake to make for

birthdays, holidays, or just when you find
yourself craving chocolate. And since it is
gluten-free, this is perfect for those who
suffer from wheat sensitivities. Best of all
- there are only 7 basic ingredients to this
chocolate cake recipe - and the rest is
optional!
Ingredients:
3 cups oat flour (I make my own by
blending rolled oats in my Nutribullet)
2-1/2 cup pitted dates, presoaked
1/4 cup brewed coffee
3/4 cup cocoa powder
1 tablespoon lime juice
For the Chocolate Sauce:

1/2 cup extra virgin coconut oil, liquefied
3 tablespoons liquid sweetener

Topping:
Crushed almonds, fresh strawberries,
coffee beans - whatever you prefer!
Directions:
1. Blend the dates and liquid sweetener.
Add the lemon juice and brewed coffee.
2. Mix the flour and cocoa powder in a
bowl.
3. Combine the blended dates (now
turned into some kind of a paste) and the
flour mixture. (Faster with a food
processor but I just blended everything
by hand!)
4. Transfer the cake mixture into a

greased springform cake pan (I used a 5-
inch pan) and press with a spoon.
Smoothen the top with a spatula.
5. Put the pan in the freezer to set while
you prepare the chocolate sauce.
6. For the chocolate sauce, mix all the

ingredients in a bowl. Pour over the cake
and add your choice of toppings.
7. Place the cake in the freezer for at
least 2 hours to let it set and chill.
Remove from the pan and place on a
serving plate. Enjoy!
You can also check out my video tutorial
on this recipe here.
Here is one chocolate coffee cake that
you can never resist. It is unbelievably
easy to make and so delicious - and it
goes well with your favorite cup of coffee
or chocolate!
Calories: 300 g
Fats: 11 g
Carbohydrates: 52 g
Protein: 4 g
Fiber: 4 g
__________
"Part of my becoming a vegetarian was
that I would look at my burger, then look
at my dogs, and I wasn't able to see a
difference."
-Kristen Bell
__________
Raspberry Rose Cake
Tart and creamy, this raspberry rose

cake is a must-try for all occasions.
I like that this raspberry rose cake is

actually quite easy to make (I know I say
that a lot - but it’s true!) despite how
complex it may seem. It’s also super
creamy and tasty, which is why I enjoy
making and eating this cake a lot.
Now mind you, I don’t own a food
processor. So, I mix everything either by
hand or using my Nutribullet. So, if you
have a food processor - good for you!
That should make everything much
easier and smoother!
Ingredients:
Chocolate Almond Crust
4 pitted dates
4 tablespoons chopped almonds
2-1/2 teaspoon vanilla extract
Cake
2 cups cashews, soaked 6-8 hours
1 teaspoon rose water
2 tablespoons melted extra virgin coconut
oil
1/2 teaspoon vanilla extract
1/2-1 tsp rose water
3 tablespoons liquid sweetener
1 cup raspberries
1 ripe banana
Directions:
1. Place all of the crust ingredients in a
blender and pulse until the mixture has
turned crumbly.
2. Press the dough along the bottom of
your 6-inch springform pan until it is a
thin layer.
3. Add the soaked cashews and melted
coconut oil to your high speed
blender and blend until completely
smooth.
4. Add in the rest of your ingredients
except for the raspberries and blend until
a smooth cream has formed.
5. Remove the cashew cream and
separate it into 3 bowls. Now wash your
blender and then puree your raspberries
until smooth.
6. Now add a bit to each of the 3
containers of cashew cream until you
have 3 different shades of pink.
7. Layer them carefully one after the
other into your springform pan. Top with
fresh raspberries and edible flowers, if
preferred.
8. Freeze for 2 hours. Slice and enjoy.
Note: If you prefer to watch the video,
you can check it out in my YouTube
Channel, The Wandering Elf.
A truly flavorful and satisfying cake that’s
gluten-free and absolutely healthy!
Calories: 314
Fats: 20 g
Carbohydrates: 30 g
Protein: 7 g
__________
"Earth was created for all of us, not some
of us."
-Anthony Douglas Williams
__________
GF No-Bake Chocolate
Peppermint Brownies
These choco peppermint brownies are
rich and dense, yet offering an explosion
of flavors in your mouth - bittersweet,
minty, and a bit salty.
Don’t you just love a good brownie? This

one, in particular, is simply divine. It’s
smooth and soft on the inside and
crunchy on the outside, thanks to the
chopped almonds.
Plus, it is perfectly bitter-sweet, which is

great for those who have a sweet tooth
without overindulging in the sweetness.
You can also make this in just half an
hour, which adds to its appeal!
Ingredients:
2 cups oat flour (I make mine by blending

rolled oats in a high speed blender)
8 pitted dates, presoaked

sugar, dissolved in water)
Chopped almonds as topping (optional,
but highly recommended)
Directions:
1. Combine the dates and oat flour in a
high powered blender. Add in the cocoa
powder, vanilla extract, and liquid
sweetener.
2. Press the mixture on a baking sheet

lined with parchment paper. Keep
pressing until it is an even layer - not too
thin, not too thick.
3. Freeze for 2 hours, slice into squares,
enjoy!
If you wish, you can check out my tutorial
video on how I made this recipe.
Calories: 350
Fats: 10 g
Carbohydrates: 31 g
Protein: 20 g
Fiber: 8 g
__________
"We are, quite literally, gambling with the
future of our planet - for the sake of
hamburgers."
-Peter Singer
__________
Mango Sticky Rice
Another Thai delicacy that I love, this
mango sticky rice recipe is an excellent
ending to every meal. Or can be a snack,
too!
Mango and sweet sticky rice make the

best combo for this amazing dessert. And
when topped off with coconut milk and
toasted yellow mung beans, it’s simply
perfect. You can easily make this recipe
in half an hour, too!
Ingredients:
1 fresh ripe mango, halved and cored
1 cup cooked sweet sticky rice
1/2 cup coconut milk
1/3 cup raw sugar
A pinch of salt
1 teaspoon toasted yellow mung beans
Directions:
1. Cook sweet sticky rice according to
package instructions.
2. Peel the mango and slice into small
chunks as in the photo.
3. Make the coconut sauce by combining
the sugar, salt, and coconut milk in a
saucepan. Allow to boil and pour into a
cup.
4. Transfer the rice on a plate, topped
with toasted yellow mung beans and
served with mango and coconut sauce on
the side.
Calories: 450
Fats: 25 g
Carbohydrates: 60 g
Protein: 2 g
Potassium: 400 mg
__________
"Go to the meat market on a Saturday

night and see the crowds of live bipeds
staring up at the long rows of dead
quadrupeds. Doesn't that sight take a
tooth out of the cannibal's jaw?"
-Herman Melville, 'Moby Dick'
__________
Pistachio Mint Ice
Cream
Creamy, minty and with a nutty flavor,
this Pistachio mint ice cream is amazingly
flavorful and plant-based!
It’s great to go plant-based and never

have to miss ice cream because you can
make one anytime you want! This
pistachio mint ice cream is loaded with
flavor and easy to make in just a blender.
Ingredients:
400 ml unsweetened coconut cream,
chilled
1/4 cup liquid sweetener (I used maple

syrup)
1/2 cup raw coconut sugar powder
1 cup shelled pistachios, roasted and

salted
1 medium sized banana, frozen

2 drops peppermint extract
Slivered almonds for garnishing

Directions:
1. Blend all the ingredients in a blender
until smooth and creamy.
2. Transfer into a wide-mouth mason jar
and chill in the freezer for 3 hours to let it
set.
3. Scoop into a cup and enjoy.
This healthy and delicious pistachio mint
ice cream is a delight to make as it is to
eat.
Calories: 352
Fats: 26 g
Carbohydrates: 26 g
Protein: 4 g
Fiber: 1.6 g
__________
"When you feel the suffering of every
living thing in your own heart, that is
consciousness."
-Bhagavad Gita
__________
Strawberry
Cheesecake
If you absolutely love cakes but have no
oven, this raw vegan strawberry
cheesecake recipe is just one of the
MANY vegan cheesecake desserts you
can make.
So let’s get our strawberries ready and

start making this super yummy vegan
cheesecake that’s simply to die for. Best
of all - just 6 ingredients to make this
cheesecake recipe, y’all!
Ingredients:
1 cup fresh strawberries
2 cups raw, whole cashews, soaked

overnight
1 cup raw almonds, chopped

1 cup Medjool dates, pitted
1 cup coconut milk

1/2 cup maple syrup
(Optional: 1 teaspoon vanilla extract)
Directions:
For the Crust:
1. Blend the almonds and dates in a high-
powered blender. Do not overblend and
be sure the mixture preserves its chunky
texture.
2. On a greased springform cake pan, pat
the almond mixture evenly. Be sure there
are no lumps.
3. Set aside.
For the Cheesecake Mixture
1. Drain the cashews and pat-dry with

paper towels.
2. Put the cashews, coconut milk, and

maple syrup in a high-powered blender.
Blend until smooth and creamy.
3. Use a spatula to scrape the mixture off
of the blender jar. Pour onto your crust.
4. Smoothen the top to make sure there

are no ridges or lumps.
For the Toppings:

Slice your fresh strawberries in half.
Arrange these slices onto the top of the
cashew cheesecake. The design is
completely up to you, so have fun
decorating!
Place your cake into the freezer and keep
it there for 3 to 5 hours. Before serving,
leave it at room temperature for 15
minutes.
Now, here’s a super important tip on how

to slice your cheesecake…
Run the blade of your knife under warm
water. Then, slice the cake while the
blade is still a bit warm.
This makes slicing easier, plus the sides
of the cake won’t fall apart.
Calories 110
Fats: 9 g
Carbohydrates: 2 g
Protein: 20 g
Fiber: 1 g
Potassium 160 mg
__________
"Teaching a child not to step on a

caterpillar is as valuable to the child as it
is to the caterpillar."
-Bradley Miller
__________
Blueberry Cheesecake
There’s nothing more exciting than

sinking your teeth into a rich, creamy,
and super healthy cake for dessert,
snack, or maybe even for breakfast.
I have to admit - I searched for blueberry
cheesecake recipes online since I had no
experience making this recipe. But I was
overwhelmed with the complicated
procedures and a ton of ingredients they
use for this cake. I mean, come on. It’s
just blueberries and nuts, right? Those
recipes definitely had more in them, and
it’s quite expensive…
Since I’m all about frugal living, I decided
to streamline my ingredients list. I only
used 8 ingredients, and trust me, my
cheesecake tastes just like the real deal.
No fluff, no high-priced extras to this
cake.
Ingredients:
For the Crust
2 cups chopped almonds
6 pieces Medjool dates (soaked in warm
water for about 10 minutes)
1/4 cup of coconut flakes
For the First Layer

1 cup coconut milk, refrigerated
1/4 cup maple syrup or agave or coconut
nectar
For the Second Layer

1 cup coconut milk, refrigerated
1 cup frozen blueberries
1 tablespoon lemon juice

For the Toppings
Fresh blueberries
Directions:
1. Grease your springform cake pan with
coconut oil. Set aside.
2. Prepare the crust. Blend the almonds,
dates, and coconut flakes in a high-
powered blender.
3. Scrape the crust mixture off the
blender using a spatula or your fingers.
4. Pat the mixture flatly onto the bottom
of the cake pan.
5. Blend the ingredients for the first layer
of your cake. It should be not soupy and
not chunky.
6. Pour the cashew mixture onto the cake

pan. Spread it evenly with a spatula and
remove any bumps or ridges.
7. Place the cake pan with your cashew
mixture into the freezer. Freeze for 30
minutes.
8. Meanwhile, prepare the second layer
or the purple layer of your cheesecake.
Blend up all the ingredients for about 30
seconds.
9. Take the cake pan out of the freezer
and pour the purple layer onto the
cashew mixture.
10. Spread the mixture evenly with a
spatula.
11. Top the purple layer with fresh
blueberries.
12. Freeze your cake for 3 to 5 hours.

Before serving, take the cake out of the
freezer and let it sit at room temperature
for 10 to 15 minutes.
13. Run your knife’s blade on warm

water. Use this to slice your cake.
14. Serve and enjoy!
Calories: 370
Fats: 29 g
Carbohydrates: 27 g
Protein: 5 g
__________
"Whenever you find yourself on the side
of the majority, it's time to pause and
reflect."
-Mark Twain
__________
Rose Tea
Rose tea is rich in polyphenols, which are

antioxidants that reduce your risk of
cancer, heart disease, diabetes, and
degenerative disease. It is also high in
water content, which improves hydration
that prevents headaches, muscle
cramps, fatigue, and skin issues.
Among the polyphenols in rose tea are
gallic acid, kaempferol, quercetin, and
anthocyanins that neutralize free radicals
and contain anticancer, anti-
inflammatory, analgesic, and
antimicrobial properties.
With all of these health benefits that rose
tea offers, it makes perfect sense to drink
it each day. And here’s my simple and
easy rose tea recipe that makes it an
even more delightful drink.
Ingredients:
2 tablespoons organic rose buds
1 cup hot water
1 teaspoon sweetener (I use coconut
sugar)
Directions:
Put 2 tablespoons of organic rose buds (I
prefer Rosa Damascena) in a cup and
pour hot water. Add your choice of
sweetener, steep for 8 minutes, drink and
enjoy.
__________
"Eating for me is how you proclaim your
beliefs three times a day. That is why all
religions have rules."
-Natalie Portman
__________
Butterfly Pea Flower Tea
Butterfly pea’s amazing color-changing

properties are quite impressive. When
mixed with hot water, it turns into a
cerulean blue color. But when you
squeeze some lemon on it, the tea
becomes a gorgeous shade of purple to
deep violet. Give it a try!
But other than the fabulous colors of this
tea, it’s also loaded with health benefits.
For instance, butterfly pea improves brain
health by boosting acetylcholine levels
that enhance memory and reduce the risk
of degenerative brain issues.
Among the other health benefits of
butterfly pea flower include fighting
cancer, reducing swelling and
inflammation, improving hair health,
preventing hair fall, and relaxing the
stomach muscles to promote better
digestion.
If you’re ready to start incorporating this
tea into your daily lifestyle, here’s my
simple guide on how to make one today
and everyday!
Ingredients:
2 tablespoons dried butterfly pea flower
1 cup hot water
A slice of lemon or 1 teaspoon lemon
juice
Directions:
Mix dried butterfly pea flowers with a cup
of hot water. To add more nutritive value
- and change the color from blue to
purple - mix in a teaspoon of lemon juice
and put a slice of lemon on top.
__________
"Cruelty might be very human, and it
might be cultural, but it's not acceptable."
-Jodie Foster
__________
Golden Milk
Turmeric is the primary ingredient of this

drink. But it also has other ingredients
that add to its nutritional value and health
benefits such as cinnamon and almond
milk. Not only do these add to the
amazing benefits but also to the rich
flavor profile of this beverage.
Golden milk contains antiinflammatory
properties that help prevent and manage
medical conditions such as arthritis, heart
disease, cancer, and Alzheimer’s
disease. The curcumin has antioxidant
properties that support the immune
system, reduce cell damage, and
improve your mood. Combined with
cinnamon, it’s an excellent drink for your
skin, hair, eyes, heart, muscles, and
nerves.
If you’re looking for a great drink whether
for bedtime, afternoon tea, or first thing in
the morning, these are all you need to do:
Ingredients:
1/2 teaspoon turmeric tea
1/2 cup water
1/2 cup almond milk
1/4 teaspoon cinnamon powder
Sweetener
Directions:
Combine all of the ingredients in a pot
over low heat. Stir well and transfer into a
cup. Sip slowly and enjoy.
__________
"When people ask me why I don't eat
meat or any other animal products, I say,
'Because they are unhealthy and they are
the product of a violent and inhumane
industry.'"
-Casey Affleck
__________
Chamomile Tea
Fragrant and soothing, chamomile tea is

a delightful bedtime beverage or just
whenever you need some down time and
relaxation. As it binds to your body’s
benzodiazepine receptors, it induces
sleep and minimizes anxiety and relaxes
your mind and body.
Chamomile is also great for relieving
menstrual cramps, reducing blood sugar,
and preventing cancer cells. It has anti-
estrogenic effects that promote bone
density, which then reduces your risk of
osteoporosis.
Here are all you need to make this cupful
of relaxation goodness!
Ingredients:
2 teaspoons dried chamomile flowers
1 cup hot water
1 teaspoon lemon juice
Sweetener
Directions:
Mix everything in a cup and steep for 10
minutes. Drink slowly and enjoy the
soothing fragrance and mild flavor of this
tea.
__________
"An animal's eyes have the power to
speak a great language."
-Martin Buber
__________
Fennel Tea
Fennel tea is a staple in most Ayurvedic

detoxification facilities because of its
ability to cleanse the body. It contains
potent antioxidants, and has antifungal,
antidiabetic, and antiinflammatory
properties. This herb also fights bacterial
infection.
When combined with other herbs such as
cumin and coriander, this makes the CCF
tea that is naturally anti-aging,
detoxifying, and cleansing to your body. It
also supports better digestion for your
overall health.
Ingredients:
2 teaspoons fennel (or add cumin and
coriander)
1 cup of water
1 teaspoon lime juice
Directions:
Combine all ingredients in a cup (except
for lime juice) and steep for 5 minutes.
Strain the fennel seeds (and the other
herbs you added), add a teaspoon of lime
juice and your choice of sweetener.
__________
"Most consumers are unaware of the
ongoing, intense suffering and billions of
premature deaths that lurk behind
mayonnaise and cream, cold cuts and
egg sandwiches."
-Lisa Kemmerer
__________
Matcha Latte
Matcha is an antioxidant-rich tea that is

packed with catechins. This plant
compound helps to neutralize free
radicals, which reduces your risk of
chronic diseases and cellular damage. In
fact, the catechins found in matcha is 137
times more than green tea. Because of
this, you can obtain a higher antioxidant
activity from this healthy beverage.
Among the benefits of matcha include
protection from non-alcoholic fatty liver
disease, better brain function, increased
alertness, cancer prevention, and
improved skin quality. So many reasons
to drink matcha everyday!
Ingredients:
1 teaspoon matcha powder
1/2 cup of hot water
1/2 cup nut milk (I use almond milk)
Sweetener
Directions:
Mix matcha powder with hot water. In a
blender, mix nut milk with sweetener until
it gets foamy. Pour the milk over the tea
and swirl your chopstick over the foam for
some cool latte art!
Calories 225
Fats: 6 g
Carbohydrates: 30 g
Protein: 10 g
Fiber: 1 g
Vitamin A 2052 μg
Iron: 0.9 mg
Vitamin C 2.7 mg
__________
"We choose to eat meat and have
therefore built slaughterhouses for the
animals and hospitals for us."
-Akbarali Jetha
__________
Cold Brew Coffee With
Orange
Coffee has gotten a bad rap for being

highly addictive, aside from causing your
teeth to turn yellow or making you feel
anxious. While it may be true for some
people, a moderate amount of coffee is
not all that bad at all.
In fact, a little caffeine can benefit your
brain function by improving reaction
times, boosting memory, enhancing your
mood, and helping you achieve better
mental function. Additionally, caffeine
helps your body to burn fat more
efficiently while supporting your physical
performance. Thus, it helps with weight
loss as you get to exercise more and
burn more calories.
In terms of nutrition, a serving of coffee
gives you 11 percent of the RDI for
vitamin B2, 6 percent vitamin B5, 2
percent magnesium, and 3 percent
manganese. Since some people drink
more than a cup a day, the amount of
nutrients you get quickly adds up!
This cold brew coffee with orange is a fun
twist to your usual cuppa Joe. It adds a
hint of sweetness, an interesting color,
and vitamin C to your favorite drink.
Ingredients:
1/2 cup cold brew coffee
1//2 cup pure orange juice
Sweetener
3 ice cubes
Directions:
Pour cold brew coffee over the orange
juice. Add some sweetener and ice
cubes, sip and enjoy the refreshing
flavor.
Notes:
To make cold brew coffee, grind coffee
beans, place into a wide-mouth jar, pour
twice as much water as your coffee, stir
with a spoon, close the lid and brew in
the fridge for at least 24 hours.
__________
"Veganism is not about how hard it is for
you. It's about every animal's right not to
be used as a slave."
-Randy Sandberg
__________
Pumpkin Spice Latte
A popular fall drink, pumpkin spice latte is

a rich, sweet, and spice-infused beverage
that you will enjoy whether hot or cold.
There may be different variations to this
drink but what’s standard is the
combination of spices such as cinnamon,
allspice, and nutmeg. A classic pumpkin
spice mix includes ginger and clove, but I
prefer mine without these - whatever
floats your boat!
Overall, pumpkin spice latte is a
satisfying and delightful beverage that
also offers nutritional benefits because of
the different spices included. Cinnamon,
for instance, helps regulate your blood
sugar levels while nutmeg has B
vitamins, minerals and fiber. And of
course, pumpkin is a healthy vegetable -
rich in fiber, beta carotene, folate, copper,
and manganese.
Ingredients:
2 tablespoons pumpkin puree
1 cup milk (I used almond milk)
1/4 cup brewed coffee
1/4 cup liquid sweetener (I used coconut
*My own pumpkin spice mix - 1/4
teaspoon of each - allspice, nutmeg,
cinnamon
For coconut whipped cream:
1 cup coconut cream, chilled for 2 days
1 tablespoon sweetener (I used coconut
blossom sugar)
Directions:
1. Mix all the pumpkin spice ingredients
in a pot over low heat. Do not boil.
2. Transfer into a glass. Make coconut
whipped cream by blending the
ingredients until smooth.
3. Put a couple of tablespoons of the
whipped cream on top of your pumpkin
spice latte, sprinkle some cinnamon
powder on top and serve.
If you wish, you may check out my
tutorial video on how I made this recipe.
Calories: 250
Fat: 9 g
Carbohydrates: 34 g
Protein: 14 g
Fiber: 5 g
__________
“To face animal suffering is to face our
responsibility in their suffering."
-JoAnne McArthur
__________
Spiced Oat Milk
Oat Milk, on its own, is already nutritious

because of the fiber, protein and B
vitamin content in it. And when you add
some spices, which in this case,
cardamom, this makes this drink even
healthier and more flavorful.
Cardamom and cinnamon are the spices
I add to this drink, which enhance the
nutritive value. For instance, cardamom
is great for reducing blood pressure
levels, detoxifying the body, and fighting
cancer while at the same time decreasing
inflammation. Cardamom also has a
minty flavor that helps with your digestion
and freshens your breath.
With all these things in mind, it’s definitely
worth it to enjoy this drink everyday! (I
prefer to drink this at night as it is
soothing and relaxing)
Ingredients:
1 cup oat milk
1/4 teaspoon cinnamon
2 cardamom pods, crushed
Sweetener
Directions:
In a saucepan, combine oatmilk,
cinnamon and 2 cardamom pods. Stir
until hot but not boiling. Pour into a cup,
add your choice of sweetener, and enjoy.
Calories: 130
Fats: 1 g
Carbohydrates: 29 g
Protein: 2 g
Fiber: 1.5 g
Potassium: 55 mg
__________
"Every living creature has the right to live
ethically."
-Dirk Verbeuren
__________
Hot Cocoa
Cocoa is a powerhouse of nutrients -

manganese, phosphorus, copper,
calcium, iron, zinc, potassium, and B
vitamins. So I just had to add this classic
hot cocoa drink to this recipe book
because not only is it delicious and easy
to make but it’s highly nutritious, too!
If you like it hot, cold, or somewhere in
between, this drink is a great choice. You
can also make it in just a matter of
seconds, so it’s absolutely perfect for
busy folks who want a drink they can
easily make, gulp down, and feel great
afterwards.
Ingredients:
2 teaspoons cocoa powder
1 cup nut milk (I use almond milk)
1/4 teaspoon pure vanilla extract
1 tablespoon coconut sugar (or your
choice of sweetener)
Directions:
Warm your milk in a saucepan. Add in
the cocoa powder, ground cinnamon,
sugar, and vanilla extract. Mix all of the
ingredients well and pour into a cup.
Calories: 192
Fats 5 g
Carbohydrates: 26 g
Protein: 8 g
Fiber: 2 g
Potassium 492.5 mg
Vitamin A: 127.5 μg
Calcium: 285 mg
Vitamin A IU 440IU
Iron: 1.1 mg
Phosphorus: 262 mg
Magnesium 57.5mg
__________
"Could you look an animal in the eyes
and say to it, 'My appetite is more
important than your suffering'?"
-Moby
__________
Caramel Macchiato
The thing about caramel macchiato is the

perfect blend of sweetness and bitterness
that fascinate your palate. This drink is a
bit trickier to make than the other ones,
but I hope the directions I have included
below will help you whip this beverage up
in no time - just like a pro!
Ingredients:
6 ounces cup brewed coffee
1 cup almond milk, unsweetened
1-1/2 tablespoon caramel sauce (recipe
below)
Vegan Caramel Sauce:
1 can coconut milk, full fat
1/4 cup coconut sugar
1/4 cup maple syrup
1/2 teaspoon sea salt, coarse
Directions:
1. Make the salted caramel by combining
the coconut milk, sugar and maple syrup
in a saucepan. Allow it to boil and stir
frequently for 10 minutes until thick.
Reduce heat and add vanilla extract and
salt. Store in a sealed container and set
aside.
2. Heat milk on the stove and add a
tablespoon of caramel and coffee. Stir
until combined. Add the frothy milk and
create some latte art if you wish. Enjoy!
Calories: 241
Fat: 6 g
Carbohydrates: 36 g
Protein: 11 g
Fiber: 1 g
Potassium: 530 mg
__________
The idea that some lives matter less is
the root of all that is wrong in the world."
-Dr. Paul Farmer
__________
Vietnamese Coconut
Coffee
When we were in Hoi An, we drank quite

a lot of Vietnamese coconut coffee
because it’s simply so good! I knew I was
going to miss this coffee, so I made a
promise to myself to learn how to make
one.. And I did!
This is a veganized version of the
Vietnamese coconut coffee since it uses
coconut condensed milk instead of cow’s
milk. Other than that, everything else is
pretty much authentic. I hope you’ll enjoy
this drink!
Ingredients:
1 can coconut milk, full fat
1/3 cup granulated sugar (I use coconut

sugar)
2 tablespoons ground coffee

Ice cubes
Hot water
Dried coconut chips as topping (optional)
Directions:
1. To make the coconut condensed milk,
bring coconut milk and granulated sugar
to a boil. Reduce heat and simmer for 40
minutes. At this point, the mixture should
be thicker and reduced by 50 percent.
2. Once thick, let it cool and transfer into
a wide-mouth jar with a lid.
3. Brew coffee using a Phin (what I used)

or a French Press.
4. Add some condensed coconut milk
and ice cubes, top with dried coconut
chips, drink up!
Calories: 270
Fats: 22 g
Carbohydrates: 19 g
Protein: 4 g
Fiber: 1 g
Iron: 1.3 mg
Calcium: 87 mg
Vitamin A: 75 IU
__________
"The Gods created certain kinds of
beings to replenish our bodies; they are
the trees and the plants and the seeds."
-Plato
__________
Purple Smoothie
Aside from the color of this smoothie, it’s

the high nutrition value that makes it a
must-have each day. This is why I love
making this smoothie - it’s so quick and
easy, PLUS the antioxidant content is
impressive. Blueberries are high in
flavonoids, specifically anthocyanins, that
help prevent free radical damage,
improve your immune system, promote
skin health, and so much more.
In addition to the blueberries in this
smoothie, there are other awesome
ingredients that are equally nutritious
such as spinach, hemp hearts, and chia
seeds. Combined with coconut water, this
makes such a delightful, satisfying, and a
meal on its own!
Ingredients:
1/2 cup frozen blueberries
1 cup spinach
1-1/2 tablespoons hemp hearts
1 tablespoon chia seeds
1 medium-sized banana
2 cups coconut water
Directions:
Mix all of the ingredients in a blender until
smooth, creamy, and well-blended. Pour
into a tall glass or mason jar, drink and
enjoy!
Calories: 315
Fats: 2.1 g
Carbohydrates: 61 g
Protein: 5.6 g
Fiber: 5 g
Potassium: 513 mg
Calcium: 140 mg
Magnesium: 53 mg
Folate: 51.5μg
__________
"Please don't refuse with your eyes what
the animals endure with their bodies."
-Shaun Monson
__________
Pink Smoothie
Another berry smoothie that I love, this

pink-colored smoothie tastes just as good
as it looks. It’s packed with all the
amazing goodness of raspberries and
strawberries, which gives this drink the
pink hue and loads of antioxidants,
vitamins, minerals, and fiber.
I also added other nutritious ingredients
to this drink such as almond milk and
coconut yogurt for those gut-healthy
benefits your body will love!
Ingredients:
1/2 cup raspberries
1/2 cup strawberries
2 cups unsweetened almond milk
2 tablespoons coconut yogurt
Directions:
Mix all of the ingredients well on high in a
blender. If you prefer it to be less thick,
add more coconut water and more ice
cubes.
Calories: 182
Fats: 1.3 g
Carbohydrates: 34 g
Protein: 6 g
Fiber: 2 g
Potassium: 343 mg
Vitamin A: 120 mcg
Vitamin C: 6 mg
__________
"People eat meat and think they will
become as strong as an ox, forgetting
that the ox eats grass."
-Pino Caruso
__________
Green Smoothie
The deep green color of this smoothie is

all because of the kale and spinach
combined. I also added a tablespoon of
spirulina, and together this makes for a
healthy and refreshing morning smoothie.
It’s a powerhouse of excellent nutrition
including protein, vitamins, minerals,
fiber, and healthy fats. You can easily
make this drink in one go, thus making it
a truly delightful way to start the day - or
great for a smoothie fast, too!
Ingredients:
1/2 cup kale
1/2 cup spinach
1 tablespoon spirulina
1 tablespoon hemp seeds

Directions:
Combine all ingredients in a blender and
mix on high speed. Once smooth and
creamy, pour into a wide-mouth jar and
enjoy.
Calories: 184
Fats: 1.3 g
Carbohydrates: 44 g
Protein: 4 g
Fiber: 4.5 g
Potassium: 783.2 mg
Magnesium: 48 mg
Copper: 0.27 mg
__________
"Nothing hurts a good soul and a kind
heart more than to live amongst people
who can't understand it."
-Ali Ibn Abi Talib
__________
Yellow Smoothie
What happens when you combine

mangoes, pineapple, and bananas in a
blender? This gives you a yellow
smoothie, that’s what! If these fruits are
your top faves, then you’ll love this sweet
and satisfying drink to start your day - or
even as a snack.
Get your daily dose of vitamin C, B,
potassium, minerals, and fiber in a glass.
You can also top it off with fresh
raspberries, as in the photo, for an
additional burst of nutrition and flavor
your tastebuds will love.
Ingredients:
1 mango, halved, peeled, and cored
1/2 cup pineapple chunks
1 tablespoon hemp hearts

Fresh raspberries as topping, optional
Directions:
As always - combine all of the ingredients
(except the topping) in your blender, mix
well until creamy, smooth, and rich. Top
with fresh raspberries, dip your straw into
the glass, sip and delight in the amazing
goodness of this smoothie.
Calories 243
Fats: 3.3 g
Carbohydrates: 49 g
Protein: 8 g
Fiber: 3.6 g
Potassium: 646 mg
__________
"Life is too short to make others shorter."
-Chris Hannah
__________
Orange & Lime Juice
It may not seem much, but this orange

and lime juice is a great drink to have just
about any time you want. You can also
add some sweetener if you wish or keep
it as is since it’s plenty sweet with a hint
of sour and tart.
Ingredients:
3 oranges
1 lime
1/2 cup coconut water (or just plain
water)
Directions:
Juice the oranges and lime using either a
juicer or an orange squeezer. Add some
coconut water or plain drinking water.
Calories: 103
Fats: 0 g
Carbohydrates: 28 g
Protein: 0.8 g
Fiber: 0.8 g
Vitamin C: 21 mg
Vitamin A: 200 mcg
Vitamin E: 2.3 mg
__________
"May all that have life be delivered from
suffering."
-Buddha
__________
Protein Smoothie
One of my personal favorites, this protein

smoothie is a great meal replacement or
a source of extra calories if you’re trying
to gain weight or bulk up. It’s also all-
natural and much cheaper than protein
powders out there.
I use a bunch of ingredients to make this

smoothie but feel free to add or subtract
some of these if you prefer. These are
just suggestions and will not greatly
impact the flavor of your drink!
Ingredients:
2 tablespoons oat flour (I make this by

processing rolled oats in a blender)
1 tablespoon cocoa powder (or cacao, if
you wish)
2 cups nut milk
2 tablespoons hemp hearts

1 tablespoon cup shaved dark chocolate
or cacao nibs
1 tablespoon peanut butter, unsweetened
Directions:
Mix all ingredients in a blender, top with
cacao nibs or shaved chocolate, serve
immediately and drink.

Calories: 490
Fats: 24 g
Carbohydrates: 57 g
Protein: 20 g
Fiber: 11 g
__________
"I'm a really big lover of animals, and, at
the risk of sounding like a total hippie, I
do feel more connected to the world at
large and to animals."
-Mickey Madden
__________
Peanut Butter Coffee
Banana Smoothie
One of my personal favorites, this peanut

butter coffee banana smoothie gives me
a bit of a kick to start my day. I like it with
plenty of ice, especially during the
summer but you can also skip the ice
cubes if you like.
But not only does this drink give me a bit
of a buzz - it’s also super nutritious, tasty,
and easy to make. In fact, it should be
ready to go in as little as 30 seconds!
Ingredients:
1 tablespoon peanut butter
1/4 cup cold brewed coffee
2 cups almond milk
Some ice cubes
Directions:
In a blender, mix all of the ingredients
well until creamy and a little on the thin
side. If still thick, add some more milk
and ice cubes.
Calories: 388
Fats: 17 g
Carbohydrates: 39 g
Protein: 25 g
Fiber: 10 g
Potassium: 472 mg
__________
"If you think that being vegan is difficult,
imagine being a factory-farmed animal."
-Davegan Raza
__________
Mango Lassi
Lassi is a popular Punjabi drink from

Northern India and in Eastern Pakistan. It
is usually blended with yogurt, spices,
fruit, and water. According to Ayurveda, it
is beneficial for calming the mind and the
digestive tract. Thus, it is good to drink
before a meal.
Mango adds some sweetness to this
salty and sour drink. I also added some
spices such as cardamom and cinnamon,
which enhance the flavor while promoting
beneficial nutrients such as B vitamins
and fiber.
Ingredients:
1 mango, chopped
1 cup coconut yogurt
1/2 cup almond milk

1/4 teaspoon cardamom
A dash of ground cinnamon

Your choice of sweetener
Directions:
Blend all ingredients well into a blender
until well-incorporated. You may add
some ice cubes for a thicker consistency.
Sprinkle it with some cardamom before
serving.
Calories: 100
Fats: 6 g
Carbohydrates: 20 g
Protein: 5 g
Fiber: 2 g
Calcium: 154 mg
__________
"I am grateful to realize that my desires
do not entitle me to add to another's
suffering."
-Zoe Weil
__________
Choco Banana Smoothie
Last but not least, here’s another favorite

that’s super quick and easy to make. This
choco banana smoothie is popular
among chocotarians who like something
healthy and cooling to drink.
I like to blend it with a tablespoon of oat

flour to increase the protein and fiber
content. And just for an interesting
texture and added sweetness, I top it with
sweetened cacao nibs and chocolate
squares and a dash of cinnamon and
nutmeg. It’s perfect!
Ingredients:
1 tablespoon cocoa powder

2 cups nut milk
2 pitted dates
Topping:
Chocolate squares or cacao nibs as
topping
A dash of nutmeg and cinnamon, optional
Directions:
Combine all ingredients in a blender and
mix for 30 minutes. Top with some cacao
nibs, chocolate squares, or hemp hearts
for a delightful crunch and enhanced
nutritive value.
Calories: 195
Fats: 3g
Carbohydrate: 35g
Fiber: 1g
Protein: 9g
Potassium: 498 mg
Calcium: 291 mg
Vitamin C 31 mg
__________
"If you don't like pictures of animal cruelty

being posted on social media, you need
to help stop the cruelty, not the pictures.
You should be bothered that it's
happening, not that you saw it."
-Marie Sarantakis
__________
Afterword
Thank you for reading my book, I hope
you enjoyed it as much as I enjoyed
writing it. Won’t you please consider
leaving a review? Even just a few works
would help others decide if the book is
right for them.
Best regards and thank you in advance:
Suzy Parcero, The Wandering Elf
NEW BOOK COMING
SOON, SPRING 2022
Keep posted:
The Wandering Elf
Suzy The Wandering Elf

Your Complete Guide To A Plant-Based Diet - 52 Quick, Cheap, &amp; Easy Recipes

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Your Complete Guide To A Plant-Based Diet - 52 Quick, Cheap, &amp; Easy Recipes

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FOREWORD

My journey to the world of plant-

Tropical Smoothie Bowl 20

Purple Smoothie Bowl 24

Fresh Spring Rolls 29

Creamy Mushroom Pasta 40

Tempeh Quinoa Bowl 52

Coffee Chocolate Cake 70

GF No-Bake Chocolate Peppermint

Pistachio Mint Ice Cream 80

Butterfly Pea Flower Tea 91

Pumpkin Spice Latte 103

Hot Cocoa 107

Purple Smoothie 113

Pink Smoothie 115

Green Smoothie 117

Orange & Lime Juice 121

Protein Smoothie 123

Peanut Butter Coffee Banana

Choco Banana Smoothie 129

NEW BOOK COMING SOON, SPRING

Who doesn’t LOVE pancakes? They’re

You can serve it with maple syrup,

Chocolate sauce (see below for my

Chocolate Sauce Recipe

- 1/4 cup cacao powder

- 1/2 cup maple syrup or any liquid

- 1/2 teaspoon pure vanilla extract

“By eating meat, we share the

- Thich Nhat Hanh

Hearty, nutty, and oh-so tasty - this

This recipe requires making the granola

1 teaspoon pure vanilla extract

1/2 cup coconut flakes

“If we want to consider the sanctity of life

This is my go-to for a quick and tasty

I love making tofu scramble because of

Tofu scramble is also versatile. You can

3. Add the turmeric, garlic powder, and

Craving something savory for breakfast?

Who says burrito is only for lunch or

There are only 6 key ingredients to this

4 pieces flour tortillas (use gluten-free

Power up your day with this awesome

If you’re a huge fan of chocolate, then

All you need is 5 basic ingredients and a

2. Refrigerate for at least 8 hours for a

Chocolate just got better when mixed in

This recipe was inspired by our favorite

I hope you’ll love these tropical smoothie

250 ml nut milk (I used almond milk)

1/2 cup fresh raspberries

2 small ripe mango, cut into chunks

1/2 cup granola (see my Breakfast

2. Pour the smoothie into two bowls and

Nutrition Facts Per Serving:

If you’re keen on preparing a quick

It’s only got a few ingredients, too, which

1 sprig mint leaves

2. Transfer the smoothie into a bowl and

Nutrition Facts Per Serving:

“We cannot have peace among men

When you want a quick, satisfying

Your Complete Guide To A Plant-Based Diet - 52 Quick, Cheap, & Easy Recipes

Your Complete Guide To A Plant-Based Diet - 52 Quick, Cheap, & Easy Recipes