Super Simple Plant-Based by Running On Real Food

SUPER SIMPLE
plant-based
A CO O K B O O K A N D G U I D E T O P L A N T- B A S E D L I V I N G
o v e r 15 0
easy
re c i p e s
DERYN MACEY
author of Vegan Smoothies and
blogger behind Running on Real Food
INTRODUCTION
This is not a book about being or becoming vegan. This is a book about you. About becoming the best
version of yourself, feeling great, learning how to cook plant-based meals at home and getting to a
place where healthy eating comes naturally.
Preparing food for you and your family should be easy and joyful, not a source of stress or confusion.
I hope you can use this book as a source of inspiration to create plant-based meals without always
needing recipes and meal plans.
All the recipes in this book are plant-based because that is how I like to eat. However, we are all
different and have different nutritional needs. What works for me may not necessarily work for you.
That being said, I do believe the basic nutritional tenets are the same for all of us: eat whole foods, lots
of plants, mostly vegetables.
I'm sure many of you are already healthy eating pros, in which case I’m so glad you came for the
recipes because they are pretty darn tasty.
This book contains over 150 simple recipes and recipe variations to make them your own. These recipes
are meals I make on a day-to-day basis. I love to eat far more than I love to cook, so I'm all about
keeping it simple in the kitchen. Everything can be made in under 45 minutes and most recipes take
30 minutes or less.
I tried to keep the ingredient lists as succinct as I could while still maintaining flavourful and
delicious dishes. I’ve also provided tips throughout the book for adapting the recipes to suit your own
preferences. I’ve provided the calories and macronutrient breakdown for every recipe, as well as ways
to adjust them to suit your nutritional needs. I’ve also provided a complete 7-day meal plan and meal
prep guide so you can put these recipes together to try a week of plant-based eating.
I am not an expert baker or a fancy cook. I share my everyday experiments in the kitchen with you
because I love how eating this way makes me feel and I hope to share some of that with you.
In addition to the recipes, we’re going to cover absolutely everything you need to get started with
a plant-based diet and holistically healthy lifestyle. We’re talking nutrition, digestion, sleep, stress
management, personal growth, how to stock your pantry, the best kitchen tools, budget tips, calorie
needs, macronutrients and so much more.
From the very bottom of my veggie-loving heart, I hope you love this book because I made it just for
you. Thank you for reading it.
With love,
Deryn
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TABLE OF CONTENTS
PART ONE: GETTING STARTED Matcha 161

What is a Plant-Based Diet? 7
MORNINGS
Tips for Beginners 11
Breakfast Ideas 162
How to Transition 18
Carrot Pumpkin Oatmeal 171
Getting Your Kitchen Ready 25
Simple Banana Oatmeal 173
Stocking Your Pantry 27
Overnight Blueberry Chia Oatmeal 175
Healthy Eating on a Budget 32
Sauteed Cinnamon Appe Oatmeal 177
Meal Prep Basics 43
Blueberry Peanut Butter Oatmeal 179
How to Replace Dairy 45
Baked Banana Oatmeal 181
PART TWO: PLANT-BASED NUTRITION Apple Baked Steel Cut Oats 183
Macronutrient Guide 50 Savory Oats 184
Protein Guide 70 Basic Overnight Oats 185
Micronutrient Guide 85 Overnight Oat Flavour Variations 186
Hydration 98 Whole Wheat Pancakes 188
Blood Sugar 99 Chickpea Flour Pancakes 190
Gut Health 102 Chia Seed Pancakes 192
Anti-Inflammatory Living 109 Berry Banana Pancakes 193
Sweet Potato Breakfast Bowls 196
PART THREE: THE WHOLE PACKAGE
Acorn Squash Protein Pudding 198
Hormone Health 123
Avocado Toast
199
Why Sleep Matters 126
Peanut Butter Granola 200
Creating a Morning Routine 135
Sugar-Free Cinnamon Raisin Granola 201
Movement 141
Coconut Yogurt Chia Pudding 202
Mindset 142
Coconut Chia Puddding 203
PART FOUR: THE RECIPES Sweet Potato Tempeh Breakfast Bowls 205
DRINKS Sweet Potato Hash 207
Oat Milk 154 Easy Breakfast Skillet 209
Golden Milk 156 Sweet Potato Breakfast Burritos 211
Almond Milk 158 Brown Rice Breakfast Bowls 213
Bulletproff Coffee 160 Mango Strawberry Smoothie 214
Running on Real Food 3

Pineapple Mango Smoothie 215 Sweet Potato Avocado Buddha Bowl 291
Kale Spinach Smoothie 215 Baked Tempeh Brown Rice Bowl 293
Beet Orange Smoothie 216 Roasted Carrot Quinoa Bowl 295
Chunkey Money Smoothie 216 Mediterranean Farro Bowl 297
Carrot Cake Smoothie 217 Simple Fall Harvest Bowl 299
Peaches And Greens Smoothie 217 Sushi Bowl 301
Green Monster Smoothie 218 Cauliflower Quinoa Tabbouleh Bowl 303
Blueberry Matcha Smoothie 218 Dragon Bowl With Miso Gravy 305
Big Green Smoothie 219 Cabbage Rice Tofu Bowl 307
Sweet Potato Smoothie 219 Tofu Edamame Bowl 309
Tempeh Salad With Beet Dressing 311
SOUPS AND STEWS
Mediterranean Quinoa Salad Bowl 313
Black Bean Soup 222
Roasted Potato Walnut Salad 315
Chickpea Chowder 224
Bbq Chickpea Salad 317
Cauliflower Turmeric Soup 226
Edamame Wild Rice Salad 319
Minestrone 228
Chickpea Broccoli Kale Salad 321
Kale and Cauliflower Soup 230
Roasted Vegetable Lentil Salad 323
Red Lentil Tomato Soup 232
Roasted Potato Kale Salad 325
Wild Rice Cauliflower Soup 234
Beet Salad With Marinated Chickpeas 327
Curried Red Lentil Soup 236
Fall Harvest Salad 329
Sweet Potato Corn Chowder 238
Roasted Chickpea Avocado Salad 331
Tortilla Soup 240
Quinoa Fiesta Salad 333
Curried Carrot Ginger Soup 242
Chickpea Blueberry Salad 335
Chickpea Quinoa Stew 246
Mashed Chickpea Tabbouleh Salad 337
Coconut Red Lentil Dahl 248
Roasted Chickpea Caesar Salad 339
Sweet Potato Peanut Stew 250
Roasted Chickpea Kale Salad 341
Kale Sweet Potato Lentil Stew 252
Roasted Squash Kale Salad 343
Curried Butternut Squash Stew 254
Edamame Mango Salad 345
Slow Cooked Red Lentil Stew 256
Thai Chopped Salad With Peanut Sauce 347
SALADS AND BOWLS Coconut Peanut Tofu Kale Salad 349
How To Make Rainbow Salads 258
CURRIES, NOODLES AND PASTA
All About Buddha Bowls 271
Panang Curry 352
Brown Rice Burrito Bowl 275
Butter Chick'n 354
BBQ Tofu Bowl 277
Cauliflower Fried Rice 356
Sweet Potato Tofu Bowl 279
Cashew Pineapple Cauliflower Rice 358
Cauliflower Rice Buddha Bowl 281 Thai Red Curry Cauliflower Rice 360
Sriracha Baked Tofu Buddha Bowl 283 Easy Chickpea Curry 362
Broccoli Brown Rice Bowls 285 Quick Green Curry 364
Quinoa Teriyaki Bowl 287 Zucchini Noodle Chow Mein 366
Roasted Potato Buddha Bowl 289 Easy Cheesy Zoodles 368
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Vegetable Lentil Zucchini Noodles 370 Easy Baked Cinnamon Pears 438
Spaghetti Squash Satay Noodles 372 Fudgy Flourless Protein Brownies 440
Double Chocolate Raw Brownies 441
BURGERS ETC.
No-Bake Hemp Seed Brownies 442
Spicy Chickpea Burger 375
Chocolate Coconut Protein Brownies 443
Quinoa Beet Burgers 377
Vegan Buffalo Cauliflower Wraps 379 DIPS, SAUCES AND CONDIMENTS
Spicy Chickpea Wraps 381 Lemon Tahini Sauce and Variations 445
Chili Cheese Fries 383 Caesar Salad Dressing 446
Oil-Free Baked Fries 385 Almond Satay Sauce 446
Buffalo Chickpea Stuffed Sweet Potatoes 387 Maple Lime Dressing 447
Lentil Tacos 389 Coconut Peanut Sauce 447
Chickpea Stuffed Zucchini Boats 390 Balsamic Vinaigrette 448
Avocado Cilantro Sauce 448
SNACKS AND SWEETS
Miso Gravy 449
Baked Banana Oatmeal Bars 400
Mushroom Gravy 450
Chocolate Baked Protein Oatmeal Bars 402
Queso Sauce 451
Chocolate Chia Protein Pudding 403
Low-Fat Pesto 451
Sweet and Salty Chia Pudding 404
Kale Walnut Pesto 452
Chocolate Chia Energy Bars 405
Teriyaki Sauce 452
Cashew Coconut Balls 407
Chimmichurri Sauce 453
Lime Coconut Energy Balls 408
Maple Dijon Vinaigrette 453
Carrot Cake Energy Balls 409
Almond Pad Thai Sauce 454
Superfood Energy Balls 410
Spicy Mayo 454
Gingerbread Bites 411
Cashew Chipotle Sauce 455
Pecan Pie Balls 412
Ranch Sauce 455
Lemon Pie Bars 413
BBQ Sauce 456
No-Bake Chocolate Chip Granola Bars 414
Guacamole 456
Chocolate Chip Chia Seed Granola Bars 416
Tofu Ricotta 457
Sunflower Sesame Energy Bars 418
Vegan Parmesan 458
No-Bake Oatmeal Bars 419
Date Caramel 459
Superfood Cookies 420
Roasted Red Peppers 460
Flourless Peanut Butter Oatmeal Cookies 422
Coconut Bacon 462
Healthy Pumpkin Oat Cookies 424
Beet Hummus 462
Turmeric Carrot Oatmeal Cookies 426
Roasted Carrot Hummus 464
Tahini Date Cookies 427
Chia Seed Jam 465
Tahini Hemp Seed Bars 428
Peanut Butter Blondies 429 PART FIVE: ONE-WEEK MEAL PLAN 466
Cashew Coconut Cookie Dough Bars 431 PART SIX: RESOURCES
Sugar-Free Chocolate Fat Bombs 432 Books, Podcasts and Documentaries 475
Pumpkin Pie Fudge 434 Macronutrient Cheat Sheet 480
Chocolate Peanut Butter Cups 436 Grocery Shopping List 482
Salted Caramel Tahini Cups 437 Protein Cheat Sheet 484

PART 1
GETTING STARTED
"Instead of trying to make radical changes in a short amount of time,
just make small improvements every day that will gradually lead to the
change you want. Each day, just focus on getting 1% better in whatever
it is you’re trying to improve. That’s it. Just 1%."
Brett and Kate McKay
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WHAT IS A PLANT-BASED DIET?
A plant-based diet means eating whole, unrefined or minimally processed plant foods. It’s
based on fruits, vegetables, whole grains, legumes, nuts and seeds. Being plant-based, it
excludes meat, dairy products and eggs. A whole food plant-based diet, excludes refined
grains, sugar and oil. By eating unrefined foods, as close to their natural state as possible,
we're able to get all the nutrition we need to thrive but none of the junk we don’t.
"If the whole-food plant-based diet were a pill, its inventor would be the wealthiest
person on earth. Since it isn't a pill, no market force conspire to advocate for it. No
mass media campaign promotes it. No insurance coverage pays for it. Since it isn't a
pill, and nobody has f igured out how to get hugely wealthy by showing people how
to eat it, the truth has been buried by half-truths, unverif ied claims, and downright
lies. The concerted effort of many powerful interests to ignore, discredit, and hide
the truth has worked so far."
T. Colin Campbell
PLANT-BASED VS. VEGAN: WHAT’S THE DIFFERENCE?

What's the difference between vegan and plant-based? While they’re very similar, you
might be vegan but not eat a whole food plant-based diet, and vice versa, you might be
plant-based but not vegan.
Veganism is the practice of minimizing harm to all animals by abstaining f rom animal
products such as meat, fish, dairy, eggs, honey, gelatin, lanolin, wool, fur, silk, suede, and
leather. It is more than a diet, it is a compassionate way of living that seeks to exclude all
forms of exploitation and cruelty to animals for food, clothing or any other purpose.
To technically be vegan means no down comforters, no wool socks, no honey, no gelatin-

based candy and of course, no consuming dairy, eggs, meat or fish. People typically
choose to be vegan for ethical and environmental reasons and may or may not be
interested in the health benefits.
A vegan diet might include processed foods and other less than healthy options. You
can find everything from vegan ice cream to vegan pizza these days and I think that's
fantastic! I'm all for anything to make a vegan lifestyle more approachable to the general
population. All the recipes in this book are vegan but we'll still be taking a whole food
plant-based approach.

This means we'll be focusing on healthy, whole foods instead of vegan convenience
options. Processed vegan foods certainly have a time and place and I include them in
my diet from time to time but just like non-vegan processed foods, they aren't meant to
make up the bulk of your diet.
That being said, there's nothing wrong with including special treats in your diet or relying
more on vegan alternatives as you're moving away f rom animal products and towards a
plant-based lifestyle. There are some pretty incredible vegan foods available in stores and
restaurants today so there's never been better time to explore plant-based eating.
CHOOSING COMPASSION AND HEALTH

When I first became interested in eating plant-based, it started from a place of
compassion and eventually led to health. As I learned about modern day animal farming
practices, it was clear to me that I didn't want to be a part of it. From there, the more I
educated myself on health and nutrition, the deeper my love for plant-based eating grew.
I do not label my diet. I eat a plant-based diet and do my best to reduce harm to animals
in all areas of my life. I’ve said it before and I’ll say it again, do the best you can with what
you have at any given time and don’t beat yourself up if you stumble.
I personally like the idea of reductionism or doing your best to reduce harm. Becoming
a strict vegan isn’t going to work for some people and I think a mostly plant-based diet
is better than nothing at all. Listen to your body and trust your gut (literally!), you’ll find
what’s right for you.
SOMETHING IS BETTER THAN NOTHING.

If you're interested in a plant-based lifestyle but not ready to fully commit, that's totally
ok. Making an effort to reduce your consumption of animal foods and ingredients is
better than not even trying.
"Do not wait: the time will never be ‘just right’. Start where you stand, and work
with whatever tools you may have at your command and better tools will be found
as you go along."
Napoleon Hill
If some flexibility in your diet is what's going to allow you to eat close to plant-based or
vegetarian for the long-term, then go for it. By allowing holiday meals or the occasional
exceptions, for instance, when travelling, then do that and be okay with it. It doesn't have
to be all-or-nothing.
Maybe you go meatless a few times a week - that's wonderful! If you can do mostly plant-
based, then why not? Nothing has to happen overnight either. Nutrition is a lifelong
journey!
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PLANT-BASED VS WHOLE FOOD PLANT-BASED
A plant-based or vegan diet could technically be made up of processed food, sugars,
refined grains and unhealthy fats. A whole food plant-based diet goes a step further,
eliminating processed foods and any refined grains, sugar and oil.
PLANT-BASED FOOD GROUPS

A plant-based diet consists of everything but animal products, so the food groups include
whole grains, fruits and vegetables, nuts and seeds and legumes. Let’s take a look at
each.
WHOLE GRAINS
Whole grains is where you’ll find your pasta, bread, rice, quinoa, oats, flours and other
whole grains and whole grain products. Whole grains will most likely make up a good
chunk of your diet and provide much of your protein, fibre, complex carbohydrates,
vitamins and minerals.
VEGETABLES
Vegetables should make up a big portion of your diet, for plant-based eaters and
omnivores alike. They're low in calories yet nutrient, phytochemical and fibre-rich and
will cover many of your nutritional needs. The best vegetables to eat daily are dark leafy
greens and from there, you’ll want to focus on consuming as many different colours as
possible on a regular basis. I always recommend eating at least one salad a day and then
sneaking greens into your diet whenever you can by adding them to smoothies, soups,
stews and just about everything else.
FRUITS
A few servings of fruit per day is a good way to cover even more of your nutritional needs,
in particular getting more disease-fighting antioxidants into your diet. Fruit is high in
fibre, vitamins, minerals and phytochemicals. Some of the healthiest f ruits you can eat
are berries, citrus fruits, pineapple, mango and apples but every fruit is a good fruit!
NUTS AND SEEDS
You will get a lot of the nutrients you need f rom this food group, in particular zinc,
magnesium, vitamin E, calcium and selenium. Nuts and seeds provide a lot of nutrition
and sustenance in a vegan diet. Think almonds, cashews, brazil nuts, pecans, walnuts,
sunflower seeds, pumpkin seeds, hemp seeds, chia seeds, flaxseeds and pistachios.
LEGUMES
Legumes are a key part of a plant-based diet. Legumes like beans, peas, lentils, peanuts
and soy are an excellent source of fibre, protein, iron, calcium, zinc, and B vitamins.
They're also inexpensive, versatile, taste great and they help to reduce cholesterol and
maintain stable blood sugar levels. Legumes includes the soy bean which is readily

available as edamame, tofu, tempeh and soy milk and is an important source of protein
for many plant-based eaters.
"Here are f ive simple rules for a powerful immune system that you should commit
to memory: 1. Eat a large salad every day. 2. Eat at least a half-cup serving of beans/
legumes in soup, salad, or another dish once daily. 3. Eat at least three f resh f ruits
a day, especially berries, pomegranate seeds, cherries, plums, oranges. 4. Eat at
least one ounce of raw nuts and seeds a day. 5. Eat at least one large (double-size)
serving of green vegetables daily, either raw, steamed, or in soups or stews."
Joel Fuhrman, Super Immunity
WHAT ABOUT OILS?

Concentrated fats from oils are not required for optimal health as the essential fats found
in them already come from whole food sources. By including avocados, olives, nuts and
seeds in our diet we can cover much of our essential fatty acid needs while also taking
advantage of other nutrients. I include a bit of oil in my diet in the form of extra virgin
olive oil, coconut oil, MCT oil and avocado oil, whether you do the same is up to you.
WHAT ABOUT COCONUT?

Coconut is unique in the plant world in that it contains a high amount of saturated fats.
There’s no need to be concerned about this as long as you watch your portion sizes. The
American Heart Association suggests we keep saturated fat intake under 16 grams per
day. For plant-based eaters, saturated fats come primarily f rom coconut and cacao.
I love coconut and eat shredded coconut, coconut butter, coconut milk and coconut
flakes often. I rarely use coconut oil but will on occasion. Coconut contains B vitamins
such as folate, riboflavin, niacin, thiamin, and pyridoxine and is a source of minerals such
as copper, potassium, calcium, iron, manganese, magnesium, and zinc. I also eat cacao
quite frequently in the form of raw cacao nibs, dark chocolate and cacao powder. Cacao is
rich in potassium, sulphur, magnesium, copper, iron, zinc and magnesium
INGREDIENTS TO AVOID
• hydrogenated oils
• high-fructose corn syrup
• MSG (monosodium glutamate)
• sucralose and aspartame
• artificial flavours
• artificial colours (may just be listed as “blue”, for example)
10 Deryn Macey
• preservatives such as BHA (Butylated hydroxyanisole), BHT (butylated hydrozyttoluen),
TBHQ (tertiary butylhydroquinone)
The easiest way to avoid these ingredients is to breeze past the processed food aisle and
straight to the whole foods. There are also many ways to make healthy alternatives to
your favourite processed foods, so if you feel like you’re not ready to give certain things
up, try investigating a homemade healthier version.
"Good health is about being able to fully enjoy the time we do have. It is about being as
functional as possible throughout our entire lives and avoiding crippling, painful and
lengthy battles with disease. There are many better ways to die, and to live."
T. Colin Campbell, The China Study:
TIPS FOR BEGINNERS

There are a lot of misconceptions about this way of eating. I hope these tips can help clear
some of them up.
CHANGING YOUR MINDSET

It’s important to approach this new chapter with an open mind and a positive mindset.
Try to think in terms of what you’ll be gaining f rom eating a plant-based diet instead of
what you’ll be missing out on. Maintaining your new diet shouldn’t be about willpower,
struggle or deprivation. In fact, once you learn more about plant-based eating, you’ll see
that don’t have to give anything up. You will still be able to enjoy plant-based versions of
all your favourite foods.
Keeping an open mind when it comes to vegan food is key to discovering delicious dishes
you may never have even considered. Be open to trying new flavours and recipes, learn
the ins and outs of vegan baking, try new ingredients and restaurants and have some fun
in the kitchen! Food can be a lot of fun and there is nothing more rewarding that sitting
down to a wholesome meal you prepared yourself.
SOMETIMES FOOD IS JUST FUEL

Food can be comforting and it's a big part of our social lives but sometimes food just
needs to be fuel. Not every meal can, nor should, be outstandingly delicious and special.
There's no problem with listening to cravings but sometimes honouring your health is
11 Deryn Macey Running on Real Food 11

more important and that means putting past behaviours and cravings aside and eating
what your body needs. Sometimes we just need nourishment and that means eating a
simple, wholesome meal. The good news is, by eating a simple, wholesome diet, this also
means those special meals will be that much more special.
KNOW YOUR REASON WHY

It’s important to get really clear on your reason for embarking on a plant-based diet. If it’s
a big lifestyle change for you, it’s going to get tough at times and having a clear reason
why can help you stick to your goals.
Reasons for eating plant-based could include:
• preventing disease
• living longer
• preventing, or reversing symptoms of, chronic disease
• love for animals
• losing weight
• reducing your environmental impact
There are a lot of great reasons to eat a plant-based diet. Which one speaks to you?
Find a reason that inspires and excites you and get really clear on it. Write down your why
and stick it on your fridge or bathroom mirror. Keep that reason f ront and centre to help
you stay focused.
PREPARE YOUR OWN FOOD
This is probably the most important part of a successfully eating a whole food plant-
based. Unless you have unlimited funds for food and live somewhere with tons of vegan
restaurants, preparing your own food at home is important. So, it’s time to get in the
kitchen! There’s no need to spend hours cooking either, creating healthy plant-based
meals can be quick and simple.
MEAL PLAN AND FOOD PREP

I recommend doing at least some food prep each week. It will make your life so much
easier plus save you money and prevent food waste.
I suggest sitting down every Sunday and creating a meal plan and grocery list for the
week. Once you have a plan for the week and a grocery list of everything you need, it’s
time to shop then get in the kitchen to do some food prep.
This could be a simple as pre-washing and chopping all your veggies, or as thorough as
12 Deryn Macey Running on Real Food 12

batch cooking all your meals for the week. Experiment and see what works for you. .
EDUCATE YOURSELF
The more you learn about health, nutrition, animal welfare and agriculture, the easier
making plant-based choices becomes. At the end of the book you'll find a resource
section listing all my favourite books on plant-based nutrition and animal agriculture, as
well as a list of documentaries and podcasts that are highly educational.
PICK UP SOME NEW COOKBOOKS

I like using my favourite vegan cookbooks for ideas when I’m doing my weekly meal
planning. I often take cookbooks out of the library and if there’s one I really like, I’ll buy a
copy for home. I listed some of my favourite cookbooks in the resource section.
BASICS MATTER
It's easy to be sucked into this diet or that or the newest weight loss health trend but the
reality of the matter is, only 3% of Americans today have mastered these healthy basics:
• Not smoking.
• Exercising 5 days a week for 30 minutes.
• Eating at least 5 servings of vegetables per day.
• Maintaining a healthy body weight.
• Sleeping 7-9 hours to night.
• Drinking enough water.
There is no need to complicate things. There’s no magic pill either. Master these
fundamental skills, do them consistently over time and results will follow.
"Get rid of inflammation that blocks cellular communication, and eat foods that
enable you to convert fat cells into healthier tissues. Of course, there’s more to
health than a healthy diet. Sleep and physical activity generate other chemicals
that help your body know what you are expecting of it. So in order to reshape your
body and achieve maximum health, your regimen must include eating real food,
resting properly, reducing stress, and doing the right kinds of exercise."
Catherine Shanahan, Deep Nutrition
Food quality matters too. Just because something is 100 calories versus 200, doesn't
necessarily mean it's better for you. What are those calories packaged with? Fibre and
micronutrients? Do they contain any essential nutrients?

Quality process = quality results. Consistency and daily habits are everything. Have you
mastered the basics or are you constantly trying new diets, chasing the one that will
finally get you results?
ONE STEP AT A TIME

If you’re a plant-based beginner, overhauling your diet probably isn’t going to happen
overnight. It will take some time to get used to and there’s nothing wrong with a gradual
transition. The best thing to do is just get started one meal at a time.
DITCH RULES AND LABELS

People will disagree with me on this one, but I think eating a mostly plant-based is better
than not even trying. When you’re just starting out, it’s going to take some time to adjust
to life without animal products. It gets easier. Just stick to it, keep learning and eventually
it will be hard to imagine eating and cooking with meat and dairy products.
"It's far more important to take responsibility for your problems than it is for your
success and happiness."
Mark Ronson
THE BEST YOU CAN WITH WHAT YOU HAVE

I don’t eat a 100% strict vegan diet nor do I label myself vegan but I do eat as close to
100% plant-based as reasonably possible. There are different views on this mentality, but
realistically I want to be able to maintain this diet for the rest of my life, so I just do the
best I can.
I don’t want what I eat to be a source of stress or restriction. I don’t use this as an excuse
and I never eat meat or fish but sometimes dairy and eggs are hard to avoid completely,
especially when travelling.
"Never give up on the time it takes to accomplish a goal. The time will pass anyway."
Earl Nightengale
VOTE WITH YOUR DOLLARS

Another good starting point for this lifestyle is becoming more conscious of where you
spend your dollars. Support local food providers where possible and don’t buy mass-
produced, factory farmed animal products. We eat at least three times a day and every
meal is a chance to either stand up for believe in, or continue supporting what you don’t.
Choose wisely.
DON'T WORRY ABOUT PROTEIN
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This does come with a caveat: you have to eat a balanced, whole food plant-based diet
made up of whole foods in order to get enough protein. We're going to talk more about
this in coming chapters but it means you do have to be a little conscious of regularly
getting protein-rich plant foods into your diet.
AT RESTAURANTS, JUST ASK!

Most restaurants will be more than accommodating or even note vegan options on their
menus. Month by month, year by year, a plant-based becomes more popular, expect even
more restaurants to hop on board. If you’re worried, you can always check menus, call
ahead and plan accordingly. If you end up in a situation where you don’t see anything on
the menu that works for you, ask your server if they can make you something. More often
than not, they will happily create you a vegan meal. Think stir-f ry, rice, veggies, pasta, a
big salad, baked potato or a veggie burger.
TRY NEW CUISINES

When eating out and even cooking at home, I tend to lean towards Indian, Thai, Japanese,
Lebanese and other ethnic cuisines because they’re veggie-f riendly, full of flavour and
most dishes are quite healthy!
REPLACE DAIRY MILK

Dairy milk is the easiest dairy product to replace and the options are numerous. With
products like cashew milk, rice milk, almond milk, soy milk and oat milk readily available
in stores, there are plenty of options. Making your own nut and seed milks at home is also
really simple. There are a ton of amazing vegan cheeses available in stores now. What
else? Sour cream? Try a homemade tofu or cashew-based “sour cream.”
STOCK YOUR PANTRY

This will be very important in your success with plant-based living. If you stock your
pantry with all the ingredients needed for healthy cooking, you’ll always be ready to make
delicious, nourishing meals.
VEGAN FOOD IS JUST FOOD

Vegan food isn’t some weird, hippy food made f rom strange ingredients you’ve never
heard of. It’s just food. Let go of the label “vegan” and just think about all the nourishing,
healthy, plants you’ll be eating. I also find it helps to think in terms of nutrient-density.
Educating yourself on the health benefits of plant foods can help you stick to a healthy
diet. Plus, plenty of your favourite foods may already be vegan without you even realizing
it!
LEARN VEGAN HACKS

When you’ve been eating a plant-based diet for a long time, you start to pick up some
fun hacks for vegan cooking. Investigate: banana ice cream, homemade raw chocolate
sauce, spicy vegan mayo, aquafaba, vegan baking tricks, nutritional yeast, chickpea flour
omelettes, tofu scrambles, avocado chocolate pudding, chia seeds, coconut bacon…there
are many more and they’re a lot of fun to play around with. Get in the kitchen and don’t
be afraid to experiment.
SOY IS UP TO YOU
There is a lot of controversy surrounding soy so I always tell people you don’t have to
include in your diet if you don’t want to. I include 1-2 servings of whole soy products in my
diet most days and from all the research I've done and studies I've read, I believe soy to be
a nutritious and safe food to eat.
Tempeh, tofu and edamame are all staples for me as a protein source. I think limiting
highly-processed soy products is important though. This includes foods like meat
alternatives, which are a great option at times but just like any other over-processed food
and shouldn’t be the base of a healthy diet.
MAKE VEGGIES THE STAR

When you start transitioning towards a plant-based diet you might get stuck with what
to eat. Think about making side dishes your mains, then adding a protein source like
chickpeas, lentils, tofu or edamame and then making veggies the star.
RESPECT OTHERS
Everyone has a right to their own opinion and nutrition is no exception to that. While I’m
always happy to share my experience and knowledge of plant-based eating, some people
just aren’t interested or may have different views.
Do your thing and always remember other people’s opinion of you is none of your
business. I prefer not to argue the merits of plant-based eating with people who want to
tear it down, however, with the right people, there is always some wonderful, respectful
conversation to be had.
BUT, IT’S TOO EXPENSIVE

Eating plant-based is actually quite inexpensive. I couldn’t imagine having to buy meat
and dairy! If you’re on a tight budget, planning your meals and shopping accordingly is
the way to go. Doing your weekly food prep and f reezing portions is also a great way to
save money. And when it comes down to it, how important is your health to you?
WHAT CAN YOU ADD TO YOUR DIET?

How do you view healthy eating? Do you approach it as something restrictive?
16 Deryn Macey
If you think of your eating habits in terms of all the things you can’t have, it is never
going to be sustainable. I think it's helpful to think terms of what you’re adding to your
diet instead of things that you’re taking away. I love thinking about all the nutrition I'm
getting from my food and how good I'm going to feel when I eat it.
Before you eat something that’s not aligned with a healthy lifestyle, it can help to stop
and think about what you’d be missing out on if you DO give into that indulgence. You’d
be missing out on reaching your goals, building confidence and feeling good inside and
out. And what will happen if you DON’T eat it? Nothing. You’re not going to miss out
on anything if you don’t eat the cookie or whatever it is. Other times, just eat the damn
cookie and enjoy yourself.
"Isn’t it funny how day by day nothing changes, but when you look back everything
is different?"
C.S. Lewis
CHOOSING NOT TO VS CAN'T

If you view your nutrition plan as deprivation it’s not going to work. It's a subtle mindset
shift but it can be quite empowering to say "I choose not to have" instead of "I can't have.”
How will overeating or eating junk food make you feel? Probably pretty crappy. If you can
slow down and think about that before eating, it can help you make a better choice.
This doesn’t mean it’s not ok to indulge at times, I mean a life without chocolate is no life
at all as far as I’m concerned. I love cookies, and brownies, pizza and chips, and I include
them all in my diet. I also love trying new restaurants and foods when I travel, thats a non-
negotiable for me. We still have to eat well most of the time sure, but life is too short to
diet and too long to eat like crap.
What makes you happy? What's a real treat that feels special to you? Come up with a few
non-negotiables and keep those! Now, what foods are you eating regularly that you could
pass up or swap for a healthier choice.
Eating well is a way to practice self-respect, so respect yourself by making choices that
will help you become the best version of yourself.
That being said, you've gotta relax a little too. No one is perfect and creating strict rules
around your diet adds unnecessary stress. You better believe I enjoy treats, and often at
that, it’s just about being mindful of your choices and reasons for making them. If you're
consistent with your healthy habits 90% of the time, you can go ahead and indulge
without even thinking twice about it.
"We must all suffer one of two things, the pain of discipline or the pain of regret".
Jim Rohn

THE POWER IN SMALL CHANGE
Redefine your definition of wins to recognize the small changes you are making. You
don’t have to completely change overnight, recognize small steps as wins and let those
build your confidence, one small win at a time.
Don't take on too much at once either. This can overwhelm us and when we don’t follow
through with the 20 things we were trying to change, we give up. Try to focus on one
thing a time and build on that. There is power in small change.
It’s unavoidable that at some point during your journey you’re going to take a few steps
backwards. There is no such thing as perfect so give up on that idea and start doing what
you can, with what you have, at any given time. And forgive yourself, over and over and
over.
GET EMPOWERED
You know what's awesome about this whole health thing? You are in control. It's all up to
you and that should feel very empowering!
"The only thing standing between you and your goal is the bullshit story you keep
telling yourself as to why you can’t achieve it".
Jordan Belfort
HOW TO TRANSITION
I know it can be overwhelming when you’re just starting out but I want to assure you that
you can do this.
Transitioning to a plant-based diet doesn’t have to be done cold turkey. Your transition
might take 2 weeks and it might take a year, so don't expect perfection. Change can be
difficult and it can be emotionally and socially challenging to break free f rom the norm.
Depending on where you’re at in your healthy eating journey, you may be able to make
the switch right away but for those of you with a bigger change to make, a slow transition
might be the way to go.
"Change might not be fast and it isn't always easy. But with time and effort, almost
any habit can be reshaped."
Charles Duhigg, The Power of Habit
18 Deryn Macey
TRANSITIONING IN STAGES
If you’re currently eating closer to the Standard American Diet, working in stages towards
a completely plant-based diet is probably your best bet for success. This will make it
realistic and sustainable as you progress. The journey is all part of the fun, so if you can
learn to love the process and not be too hard on yourself, you’ll be much more likely to
succeed in the long term.
STEP BY STEP
I know you’re excited to get started but going slowly gives you a chance to adjust and
improve your plant-based cooking, knowledge and taste buds. There is power in small
change. Don’t let yourself completely off the hook though, be honest with yourself and
push yourself to get outside of your comfort zone because that’s where the good stuff is.
"A journey of a thousand miles begins with a single step".
Chinese Proverb
This step-by-step plan was written with a beginner in mind. If you’re already familiar
with plant-based eating but still eating some meat, skip ahead and start working on
eliminating meat completely and then moving on to dairy and eggs. Alternatively, you
could start eliminating dairy, and then move on to meat and eggs.
STEP 1. START REDUCING YOUR MEAT CONSUMPTION.

If you’re brand new to all this, start going meatless once a week. Meatless Mondays is
a popular movement so that could be a good day to start with. I would recommend
incorporating Meatless Mondays into your routine for 2-4 weeks before moving on.
If you currently eat eggs, fish and dairy, don’t worry about that yet, just focus on
incorporating more plant foods into your diet and eating less meat. Instead of making
meat the star of your dishes, try making a bean, legume or tofu-based dish or making
that side salad the main course.
CONTINUE YOUR EDUCATION

During this month, it’s a great time to start educating yourself on the benefits of a plant-
based diet. Choose a book from the resource section that appeals to you or maybe watch
a plant-based documentary on Netflix.
"Don’t wait until everything is just right. It will never be perfect. There will always
be challenges, obstacles and less than perfect conditions. So what. Get started
now. With each step you take, you will grow stronger and stronger, more and more
skilled, more and more self-conf ident and more and more successful."

Mark Victor Hansen
START ADDING MORE PLANTS

While you’re transitioning in the first month, start adding more plant foods to your
diet. For example, if you normally eat scrambled eggs for breakfast, try adding spinach,
mushrooms and onions to the mix. If you’re eating soup, stir in some chickpeas and kale,
if you’re making a sandwich, try adding avocado and sprouts.
By adding plant-based foods, you’ll also be adding tons of healthy fibre and nutrients
plus the more plant foods you eat, the less you’ll need animal products and processed
foods. During this month you can also focus on trying new foods and recipes and start
developing your weekly food prep and planning habit.
It can actually be hugely helpful to focus on what you can add to your diet rather than
what you're taking out of it. If eliminating foods f rom your diet feels overwhelming or
restrictive, what if you focused on eating a serving of vegetables with every meal or
having a big salad every day? Little additions can really start to compound and at that
point, leaving the less healthy stuff off your plate starts to feel more natural.
TRY PLANT-BASED MORNINGS, AFTERNOONS OR

EVENINGS
Another great way to reduce your meat intake is to start eating plant-based one meal at
a time. You could start with plant-based breakfasts, then move on to lunches and finally
dinner.
STEP 2. REDUCE MEAT CONSUMPTION DOWN TO ONCE A

WEEK.
Now that you’ve got the hang of what one day of plant-based eating is like, it’s time to
start reducing your meat consumption down day by day until you’re only eating it about
once a week.
You can stay in this second stage for another month or two until you’re ready to cut meat
down to once every couple of weeks and then once a month.
Some of my favourite ways to replace meat in recipes are:
• cauliflower rice to replace beef in things like chili
• walnuts and/or lentils to make taco meat or anywhere else you’d use ground beef
• jackfruit to make pulled pork
• portobello mushrooms to make steak strips for fajitas, or to use as burger patties
• homemade veggie burgers
20 Deryn Macey
• eggplant, tofu or coconut to make bacon
• seitan, tempeh or tofu as meat substitutes
• Field Roast Vegan Sausages
If you love meat and fish, I see no problem in including plant-based alternatives,
especially at the beginner or for a treat. Try the Beyond burgers, ground meat or sausages
or one of the many meatless options f rom Gardein or Morningstar.
STEP 3. ELIMINATE MEAT FROM YOUR DIET.

You’ve been moving towards a plant-based diet for at least a month now. You’re familiar
with how to create a meal plan, food prep and create a full days worth of plant-based
meals. So what are you waiting for? At this time, it can help to review your why, check
back in with some plant-based nutrition books and podcasts to help keep those big
reasons front of mind. You got this!
STEP 4. START REDUCING YOUR DAIRY INTAKE

A lot of people struggle with cutting out dairy but once you get the hang of it, it’s easier
than you think.
REPLACE COW’S MILK FIRST
Milk is the easiest. There are a ton of plant-based milks on the market today and making
your own is easy. Dairy-free milks can be used as a direct replacement for dairy milk and
it’s an easy switch to make.
THEN THE YOGURT
Yogurt is easy too. You can make your own cashew, almond or coconut yogurt or go for
one of the many wonderful store-bought options such as So Delicious or Yoso.
THEN THE CHEESE
Next is cheese. This is probably the hardest for most people since it’s hard to replicate the
way cheese melts. However, there are a ton of incredible vegan cheeses on the market
today and if you like to experiment at home, making cashew, almond and other plant-
based cheeses is easier than you think. As for store-bought, Chao, Daiya and Follow Your
Heart are my favourite larger brands although I am in Canada so I don't have quite the
selection you lucky folks across the border do.
LASTLY, THE DAIRY “EXTRAS”
Next is things like cream, cheese sauce, sour cream and whipped cream and these are
all easy to replace with homemade or store-bought vegan alternatives. Get f riendly with
ingredients like soft tofu, cashews and coconut milk and you’ll be able to create your own
version of these traditionally dairy-based products.

Spend a few weeks experimenting with plant-based options to replace dairy. Swap out
your dairy-milk for almond or cashew, get familiar with nutritional yeast, try making
vegan sour cream with cashews or tofu, try tofu ricotta, try making vegan coffee creamer,
replace mayonnaise with vegan mayo or avocado and try a few store-bought vegan
cheeses if you want to make a treat like pizza or nachos.
"The secret to getting results that last is to never stop making improvements. It's
remarkable what you can build if you just don't stop. Small habits don't add up.
They compound. Tiny changes. Remarkable results."
James Clear, Atomic Habits
STEP 5. ELIMINATE DAIRY FROM YOUR DIET.

Okay, so you’ve been spending some time familiarizing yourself with vegan alternatives
to dairy. It’s time to cut it out completely. I’d take a week or two here adjusting to living
dairy-free.
WHAT ABOUT SOCIAL EVENTS AND HOLIDAYS?

Social events in a traditionally animal product-heavy culture can be tough. Especially
when it comes to dairy since it’s in just about everything. Here are tips to help you
navigate social gatherings.
• Focus on more than the food. I struggled here for a long time. What would I eat? I
didn’t want to be that person or make a big deal or have people saying “oh, you can’t
eat that.” Well, actually I can eat it, I just choose not too and no one should ever make
you feel bad for your dietary choices, nor should you have to eat something you don’t
want to. Now, at social events and holidays, I try to focus on other things like just being
present with people I’m with. It’s also a great time to drink lots of water and sip on tea.
• Bring food to share. This is my go-to. I almost always show up with a vegan dessert
or appetizer to share, that way I can eat something and amaze people with delicious
plant-based food.
• Ask the host. If you’re going to a dinner party and are worried there won’t be a veggie
option, it can’t hurt to ask or suggest bringing a dish to contribute. Most people are
totally understanding and accommodating.
• Reach for the animal-free snacks. Reach for veggies, nuts, hummus, guacamole, chips
and any other plant-based snacks you can find.
• Path of least resistance. Wanting to fit can be a struggle for plant-based eaters, ethical
vegans, or anyone trying to eat healthy in an environment that’s doesn’t support their
goals. If people start questioning me, I’ll engage them if they’re interested in a positive
way and if not, I’ll make a joke and typically just change the subject. You’ll get more
22 Deryn Macey
comfortable with this over time.
• Review your motivation. It can help to go back to your why and remember the reason
you started all this to begin with.
• Eat a big meal before you go. This one really helps me. Unless I’m going to a dinner
party, I prefer to eat a large meal before social events. If I’m full there’s no need to
worry about what there will be to eat.
All that being said, just chill out and enjoy the time with family and f riends. If veganism
or a 100% plant-based diet is your goal, use the tips to stick to your guns. If a mostly plant-
based diet is your goal, enjoy your favourites in moderation and move on. Stressing over
food choices probably causes more harm than just eating the darn food. You just have to
find what your standards are and what's right for you.
STEP 6. START REDUCING YOUR EGG INTAKE.

I know some people are reliant on eggs, especially at breakfast time but hopefully you’ve
already been experimenting with plant-based breakfasts. If you normally eat eggs at
breakfast time, start reducing that day by day by using the ideas and recipes in the
Breakfast section.
WHAT ABOUT EGGS IN BAKING?
Replacing eggs in baking is easy. You can use flax eggs, chia eggs, aquafaba, banana, soft
tofu, applesauce, psyllium fiber and more. Search in Google for how to replace eggs in
baking and you’ll find plenty of excellent resources for the ins and outs of vegan baking.
I don’t do a lot of baking at Running on Real Food, I would recommend checking out my
list of the best vegan blogs to find more baking pros, like The Vegan 8. You can also do
incredible things without baking, raw vegan desserts are some of my favourites. I have
a list of my favourite places to find amazing raw dessert recipes, like decadent vegan
cheesecakes and so much more, head to the blog and search f rom the homepage to find
it.
STEP 7. ELIMINATE EGGS FROM YOUR DIET.

Okay, the final step. Cutting out eggs. You’ve already cut out meat, fish and dairy and you
should be almost completely plant-based. You’ve spent the last few weeks trying vegan
breakfast options and replacing eggs in any baking you might have done, so it’s time to
take that last step and go for it
"When you eat mostly high-nutrient foods, the body ages slower and is armed to
prevent and reverse many common illnesses. The natural self-healing and self-
repairing ability that is hibernating in your body wakes up and takes over, and
diseases disappear. A nutrient-rich menu of green vegetables, berries, beans,

mushrooms, onions, seeds, and other natural foods is the key to achieving optimal
weight and health."
Joel Fuhrman, The End of Diabetes
STEP 9. REPEAT FOR LIFE!

Depending on how your journey went, it may have been a week, a month or 6 months
since you started. Either way, at this point, you should be completely plant-based!
Congratulations! Now, repeat that for life.
Continue exploring new foods, cuisines and recipes. Keep learning, go easy on yourself
and just enjoy this amazing, plant-based lifestyle.
IS THIS FOREVER?
Do you have to be 100% plant-based for your entire life? That’s up to you but the short
answer is no, of course not. It’s your body, your health and your decision, so do what’s
right for you and just remember that it’s the little things we do consistently over time that
matter the most.
Don't get so caught up in being perfect or in the details of what's healthy and what's
not. Whole foods always make a good choice so whether you not you still plan to include
some eggs or meat in your diet, we can all benefit by filling most of our plate with whole,
plant-based foods.
"Eat food. Not too much. Mostly plants."
Michael Pollan
BUILD HEALTHY HABITS

Health is so more than just what we eat. Stress management, exercise and fun all play a
roll. Now is a good time to start incorporating more healthy habits to compound on all
that nutritious food you're eating. These aspects of healthy living can be integrated into
your routine at any time. They seem simple but they all play a roll in holistic living so you
can feel your best and live life to the fullest.
• Drink more water. Hydration is just as important as nutrition. Drink a lot of water,
starting with a big glass first thing in the morning and then continuing throughout
the day, it’s as simple as that.
• Meditate. Study after study have shown the positive benefit of meditation. This can be
as simple as 5 minutes of deep breathing with your eyes closed. Anything to just slow
down for a moment and notice what’s happening inside and around you.
• Exercise. Move a lot. You’ll feel better, look better, live longer, have more energy, sleep
24 Deryn Macey
better…the list goes on. It doesn’t mean you have to go crazy in the gym everyday or
run mile after mile but it is important to break a sweat and stay active on a daily basis.
• Journal. Journaling is a great way to de-stress, reduce anxiety, focus on goals, create a
strong vision for your life and just a good way to chill and become more aware of how
you’re feeling.
• Read. It’s been said the fastest way to improve your life is to read at least 30 minutes a
day.
• Spend time in nature. Study after study has shown how good time in nature is for our
mental wellbeing. Get out there and enjoy it.
• Try new things. Keep your brain sharp by challenging it with new experiences on a
consistent basis.
• Improve your sleep. We'll talk more about this later!
• Play, laugh and have fun. Laughter really is the best medicine. Play with your kids, go
to a comedy show, play games and find ways to bring more play into your days.
• Create connections. Whether it’s spending screen-f ree time with family and f riend to
getting out and connecting with your community. Human connection and a sense of
belonging has been shown to be a key contributor to happiness and longevity
GET YOUR KITCHEN READY

While there are no required kitchen tools for plant-based cooking, there are a that will be
helpful in make creating the recipes in this book. I recommend the following kitchen tools
for making healthy eating a breeze.
SPIRALIZER
A spiralizer is a must-have for creating all kinds of fun veggie noodles. You can eat
vegetable noodles raw, in salads, in Asian dishes and in traditional pasta dishes or whatever
kind of creation you can come up with. My favourite veggies to spiralize are zucchini and
sweet potato but carrots, beets and cucumbers are also great! I like making spaghetti
noodles but ribbon noodles are also nice for raw salads. They’re such a great way to sneak
extra nutrition in your diet.
KNIVES
I’d recommend one good large chopping knife, one pairing knife and one in-between

sized knife for all your veggie chopping needs. If you only buy one good knife, go for a
large chopping knife to make preparing all your vegetables quick and easy.
FRYING PANS
I have two pans in my kitchen. One wok and one f rying pan. That’s all I really need. I use
the frying pan for pretty much everything and the wok for large veggie stir-f ries.
BAKING AND ROASTING TRAYS
I have one big roasting tray I like for veggies and some smaller trays I like for cookies and
other baking. You really only need one good one though!
MIXING BOWLS
I have a set of glass mixing bowls I use a lot for sauces. If you can get a set that comes
with lids even better, they’re great for food storage.
MEASURING CUPS AND SPOONS
A set of measuring cups and spoons are a must-have for all the amazing recipes you’ll be
creating.
SILICONE BAKING MATS
These turn any pan into a non-stick pan without the need for oil, spray or parchment
paper. They’re excellent for everything f rom sweet potato f ries, to cookies, to roast
vegetables. They’re inexpensive and you can pick a couple up on Amazon or in any
kitchen store.
KITCHEN SCALE
I’d recommend a kitchen scale for making quick work of recipes. You can get one or
under $20 and they make cooking and baking easy and accurate.
BLENDER
There are great blenders available at every price point. The best is Blendtec or Vitamix but
expert to shell out $400 or more.. I have a refurbished Vitamix I got for about $400. If you
can make that happen, go for it, I can’t recommend it enough. I use my Vitamix at least
twice a day, usually more.
Ninja and Kitchen Aid make great blenders around the $150-300 price point but if you
have the means to invest in a Vitamix, I would highly recommend it. They last forever too
so it’s a worthy investment in a kitchen tool you’ll use for years.
26 Deryn Macey
FOOD PROCESSOR
Depending on what kind of blender you have you may not need a food processor. Food
processors are great for making nut butters, hummus, making your own flours and
chopping and dicing vegetables. I use my Vitamix for pretty much everything except
homemade energy balls and bars.
CUTTING BOARD
A good cutting board you like to use is key to a functional kitchen. I’d recommend getting
something that’s not too heavy as they can be a little awkward. I have a one small, light
cutting board I use for quick meals and a larger one I use for when I’m preparing recipes
and doing meal prep.
GLASS-LOCK CONTAINERS
I would recommend investing in a selection of glass-lock containers to use for packed

lunches and food prep.
GLASS JARS
I also like Mason Jars and Week Jars in a variety of sizes. I bought some white plastic lids
off Amazon that make them easier to use. Mason jars are great for
SMALL KITCHEN TOOLS
I use the following handy little kitchen tools a lot, you can pick these ones up at a dollar
store, on Amazon, a kitchen store and in well-stocked grocery stores.
• garlic press
• citrus squeezer
• mandoline slicer
• vegetable peeler
That’s about all you need in a healthy kitchen but of course, you can get by with less. At
very least, I’d recommend one good cutting board, one knife, one frying pan and some
food storage containers. Stock up, get in the kitchen and let’s have some fun!
STOCKING YOUR PANTRY

If you stock your kitchen with everything on this list, you will have everything you need to

create the recipes in this book, aside f rom f resh produce and other non-perishable items.
This is an extensive list so don’t feel like you need to run out and purchase everything on
it right away. You probably already have a lot of it and if not, you can add to your pantry
slowly over time.
VINEGARS
I mostly use vinegars in salad dressings but they’re also good for marinating and
flavouring things like soups, stews and stir-f ries. If I had to choose just one vinegar I’d
probably go with apple cider vinegar, followed by balsamic vinegar. Rice wine vinegar is
good for Asian dishes and red wine vinegar is a nice variation you can use in dressings
and sauces.
• apple cider vinegar
• white vinegar
• balsamic vinegar
• red wine vinegar
• rice wine vinegar
NUT AND SEED BUTTERS

For nut and seed butters I’d say the must-haves are one nut butter plus tahini. I always
stock almond or sunflower seed butter and tahini. I typically buy what’s on sale so some
weeks it’s might be something like pumpkin seed butter or hazelnut butter instead of
almond butter.
For me, tahini is an absolute staple though and I love using it in both sweet and savoury
recipes. You will find many tahini recipes throughout his book. Nut and seed butters
are excellent for snacking, can be used to make dressings and sauces and can be used in
baking and of course, on toast, oats and desserts. I also use nut butters in my homemade
energy bars.
• almond butter
• cashew butter
• sunflower seed butter
• tahini
• organic peanut butter
FLOURS
Flours aren’t a must-have but if you like baking I’d recommend switching out your regular
28 Deryn Macey
wheat flour for some of these healthier options. I most often use chickpea flour. Coconut
flour is trickier to work with and I don’t use it very often but it’s handy to have on hand if
you plan on doing gluten-free baking.
Almond flour is more expensive than other flours and so I only buy it on occasion when
I want to make something special. I love chickpea flour for baking, pancakes and crepes
and you will find numerous chickpea flour recipes throughout this book. You can also
make your own homemade flours from oats and buckwheat.
• whole wheat flour
• brown rice flour
• coconut flour
• almond flour
• buckwheat flour
• chickpea flour
• oat flour
LEGUMES
Legumes are a must-have in a whole food, plant-based cooking. They’re inexpensive,
versatile, nutritious and are a great way to add protein and fibre to your meals. Beans are
great in soups, stews, chili, salads, sauces, dips and snacks. I even use them in desserts
and smoothies!
You can cook your owns beans from scratch or buy canned beans. I tend to have both on
hand at any given time. Cooking your own beans is great for meal prep but canned beans
are great for quick meals. I using canned, try to look for BPA-free cans and make sure you
give the beans a good rinse before using.
• chickpeas
• black beans
• pinto beans
• kidney beans
• lentils (red, green, french)
• cannelini beans (white kidney beans)
NUTS AND SEEDS

Nuts and seeds is another big staple are if you eat a whole food, plant-based diet. They’re

rich in nutrients, protein, essential fatty acids and fibre and are so versatile they work for
many different uses from desserts to milks.
I love chia seeds, hemp seeds, ground flax, sunflower seeds, pumpkin seeds,
almonds, walnuts and cashews. I use nuts and seeds in dressings and sauces, salads,
smoothies, homemade energy bars, desserts and for snacking.
· chia seeds · hemp seeds · ground flax
· sunflower seeds · pumpkin seeds · pecans
· walnuts · cashews · almonds
· pistachios
OILS
Oil isn’t a must-have but it can be handy to have on hand for using f rom time to time.
I don’t use oil very often in my kitchen but I do stock a good quality extra-virgin olive
oil and coconut oil. I use them occasionally in baking and desserts, for roasting certain
vegetables and in dressings and sauces.
That being said, you can totally keep your kitchen oil-free and in fact, every recipe in this
book can be made oil-free, aside from a couple desserts. If you do want to stock oil for
occasional use, I’d recommend the ones listed below.
· extra-virgin olive oil · coconut oil · avocado oil
WHOLE GRAINS
I stock a wide variety of whole grains and use them f requently for salads, soups, stews,
breakfasts, stir-fries, curries and more.
· rolled oats · steel cut oats · f reekeh
· quinoa · farro · brown rice
OTHER STAPLES
· lemons and limes · garlic and onions · nutritional yeast
· spices and herbs · sweet potato · squashes
SUPERFOOD UPGRADES
I like to use a "superfoods" from time to time for the nutritional benefits they offer. These
are definitely not required for a healthy diet but I like to have some fun with various
superfoods and adaptogens. If you’re have a tight budget, go ahead and skip these and
don’t feel bad about for one second.
30 Deryn Macey
Fruits, vegetables, grains, nuts, legumes and seeds are full of nutrients and you will get
more by switching to a diet rich in those foods than f rom any one superfood can provide.
· spirulina · chlorella · reishi
· ground flax · chia seeds · maca
· ashwagandha · chaga
PACKAGED FOODS
• chickpea and lentil pasta
• black bean and edamame noodles
• coconut milk
• frozen fruit and veggies
NATURAL SWEETENERS
DATES
Dates are my favourite natural sweetener. They contain minerals, vitamins and fibres
and have a rich, caramel taste that I love. You can add whole or chopped dates right into
recipes or you can blend them with hot water and a pinch of sea salt to make a delicious
caramel sauce or date paste. You’ll find that dates make up the base of my of my energy
bars and balls.
MAPLE SYRUP
Maple syrup is my favourite natural liquid sweeter. It contains vitamins and minerals

and I love the flavour it adds to recipes. I use it in everything f rom salads dressings and
sauces, to curries, to homemade chocolate, to pancakes and of course in kinds of yummy
desserts. Dates and maple syrup are my top two picks for natural sweetening.
COCONUT SUGAR
Coconut sugar is a low-glycemic natural sweetener you can use at a 1:1 ratio to white
or brown replace sugar in recipes. It has a delicious, caramel flavour and works well in
baking, raw energy bars, in coffee or anywhere else you would use refined white sugar.
WHOLE STEVIA LEAF POWDER
Stevia leaf is a good option if you need to keep your recipes sugar-f ree. I like to use a
organic liquid stevia drops to sweeter things like pancake batter, baking, oats and other
dishes where I just want a hint of sweetness. Look for a stevia powder that is unprocessed
and green in colour. I use liquid stevia as well.
These are the main natural sweeteners I use in my kitchen. Some others are molasses,

agave syrup, erythritol, xylitol, brown rice syrup, monk f ruit and jacon syrup.
HEALTHY EATING ON A BUDGET

Over the years, I've learned to enjoy healthy eating while still working within a budget.
With a little planning, creativity and commitment, everyone should be able to make
healthy eating work for them. Yes, healthy eating is an investment but it's an important
one and the long-term benefits of investing in good food are invaluable.
When it comes down to money and food, it's a very personal choice. If you have limited
resources for food but still want to eat healthy, then make a budget and commit to
making it happen.
Luckily, eating simple, nutritious, whole foods is more affordable than any fancy healthy
store items marketed as something you must have to be healthy.
Beans, legumes, whole grains, fruits and vegetables are so affordable my grocery bills
are very reasonable, even after I've bought all my nuts, seeds and other pantry items.
Whether you eat a vegan diet or not, these tips can be used by anyone interested in
healthy eating without breaking the bank.
BATCH COOK
Cooking in batches saves a ton of money, time and stress when it comes to healthy
eating. Batch cooking is a good way to meal prep so you have everything you need to
prepare meals using the various items you cooked in bulk. If I'm batch-cooking a recipe,
I usually use half for the week ahead and freeze the rest in portions for quick meals and
lunches later on.
When it comes to cooking in batches, keep it simple. Cook meals you normally would,
just make more of them, doubling the recipe to save time in the kitchen later on. Cooking
once for a few hours instead of preparing meals every can save a ton of time, money and
stress and it really helps to stick to healthy eating when you have healthy options ready to
go, especially when you're hungry and tired.
TIPS FOR BATCH COOKING

• Slightly under cook batch-cooked recipes so when you re-heat them they don't end up
overcooked.
• Labeling everything you freeze with a name and date so it doesn't get forgotten.
32 Deryn Macey
• Use a food processor for chopping things like onion and garlic, it will save a ton of time
and they're very affordable and versatile-let foods cool completely before storing.
• Remove air when storing food to prevent f reezer burn, squeezing the air out of bags or
using a piece of parchment paper tucked around food if it doesn't fill a container.
• Allow room for things like soups to expand a bit as they f reeze.
• Have the right containers and freezer bags ready.
BEST FOODS FOR BATCH COOKING

Most foods freeze wonderfully so you can batch cook everything f rom rice, to oatmeal,
quinoa, sauces, soups, breads, fruit, beans, casseroles, chili and baked items.
• Make veggie burritos and breakfast wraps and f reeze them individually in foil for your
own healthy version of microwave burritos.
• Spicy chickpea burgers freeze really well and can be doubled for batch cooking.
• Soups are awesome for freezing and can be f rozen in lunch-sized portions and pulled
out the night before you need them.
• Chili and stew are excellent for batch cooking and f reeze well up to 3 months, freeze in
portions and pull out as needed for quick meals.
• Make your own version of frozen stir-fry mix by f reezing big bags of chopped veggies.
• Double batches of any of my pancake recipes and f reeze them for quick breakfasts,
just pop them in the toaster as needed.
• Baked goods are sometimes tricky to double so I recommend making them one batch
at time, however once you have all the ingredients out making one batch right after
the other is quite easy and a good way to stock your freezer with healthy snacks and
breakfasts.
• Freezing baked goods is also a good way to use up foods that are about to go bad,
such as applesauce, pumpkin, bananas, berries, zucchini and sweet potato.
MAKE MEAL PLANS

Meal planning is hugely important when it comes to sticking to a budget. It prevents
waste, saves time and money and planning in advance makes it easier to stick to healthy
eating. Planning meals that use similar ingredients is also a good way to save money by
preventing waste. An easy way to do this is to choose a recipes for your meal plan that
have similar ethnic backgrounds, for example Mexican food is easy and healthy and the
ingredients can be used interchangeably in many different recipes.
STICK TO YOUR GROCERY LIST

Once you've got your meal plan for the week, create a grocery list with everything you
need. When you go shopping, make it a rule to stick to the list. I f ind by staying out of
the f rozen food and snack aisles really helps. I get what I need for the week, nothing
more and nothing less (this doesn't always happen, but I try!). You'll save a lot of
money by not f illing your cart up with novelty or specialty items that you don't need.
Another way to ensure you stick to your list is to buy pantry items online f rom Thrive
Market and then just go to the grocery store for produce and other non-perishable items.
DON'T SHOP HUNGRY

You run into the store to grab one thing and you're starving. At this point, everything
looks so appealing you end up leaving with a basket of stuff you didn't need. If you can
avoid it, don't go to the grocery store on an empty stomach. My favourite time to do my
weekly shopping is on Sundays after a nice, big, healthy breakfast. I do my meal planning
for the week over Sunday morning coffee so when I'm done eating, I've got my grocery
list prepared, my belly is full and I'm ready to go.
DITCH PROCESSED FOODS

When I think about purchasing processed junk food, I like to consider that I'd actually
be paying someone to make me sick and unhealthy. Junk food costs you twice. First you
have to buy it, then it costs you health problems down the line. Also, junk food isn't cheap
and there's literally no nutritional value in it.
If there's something you really love and you just have it, then go for it but I would
recommend looking into healthier alternatives or making your own healthy versions of
junk food favourites. I don't think junk food and processed items like microwave dinners
are ever worth it. For the price of one microwave convenience item you could batch cook
and prepare multiple meals that can either be f rozen or portioned out individually for
lunches and dinners all week.
When you're grocery shopping, avoid those centre aisles where you typically find all the
junk food. Out of sight, out of mind. You don't need it, you won't miss it and your wallet
will thank you.
"People are always asking me about the secrets and tricks I use to get results. Sorry
if this disappoints you: there are no secrets. There are no tricks. It’s simple: ask
yourself where you are now, and where you want to be instead."
Tim Grover
STOCK UP ON SALES
When I find items I use often on sale, I always stock up on them, basically buying as much
as I have room to store. You'll be spending more at the time but over the long run, you'll
34 Deryn Macey
save a lot.
MAKE THE MOST OF GROCERY SALES:

• Almost all fruits and vegetables can be f rozen either raw or cooked and pulled out of
the freezer as needed for recipes so go ahead and stock up when you find a good sale.
• Shop your grocery store clearance section for good deals on "ugly" produce that they
can't sell in the regular section and foods that are nearly expired. No big deal. Take it
home and freeze it.
• To take this tip to the next level, use apps and search online for the sales in your area
and go out of your way to get the very best prices. There are websites and apps where
you can search flyers, find coupons and get rebates on items after you've purchased
them.
• While sales can save you a ton of money if shopped right, don't fall into the trap of
buying items because of sales. I know sales can be tempting: "oooh, but it's such a
good deal!".....before you buy, take a moment to think if you really need that item just
because it's 50% off or 2-for-1.
• Look a little closer before you buy. Sales aren't always sales and stores sometimes use
marketing tactics to get you to buy more. Always take a moment to do a quick price
check and some math if necessary, to see if you're actually getting a good deal.
BUY FROZEN
I buy frozen fruits and vegetables all the time. It prevents food waste, ensures I always
have frozen fruits when I need them and they can be more affordable than f resh items
that aren't in season. Just make sure the f rozen items you're purchasing only have
that one item in the ingredient list ie. if you're buying f rozen strawberries, strawberries
should be the only item in the ingredients list. Frozen f ruits and vegetables offer just
as much nutrition as their fresh counterparts, so don't feel like you're missing out on
micronutrients when you go frozen.
FREEZE IN-SEASON PRODUCE

I try my best to shop in-season produce to save money and enjoy the f reshest produce,
buying what I plan to eat fresh plus extra to f reeze. Extra f rozen f ruits and vegetables like
beets, cauliflower and zucchini are great for adding to smoothies! You can f reeze chopped
peppers and onions for fajitas and tacos, cooked or raw diced squash and sweet potato
for soups and curries and in fresh berry season, as many berries as you can possibly fit in
your freezer. This is also a good time to batch cook recipes featuring in-season produce to
enjoy later on.
BUY BULK

Costco and other big box discount stores often have amazing deals on organic produce,
f rozen product and items like oils, seeds and nut butters. They're definitely worth
checking out and are actually a pretty amazing way to save money on staple plant foods
that probably costs a lot more somewhere like Whole Foods.
I also like shopping the bulk bins because I can buy as little or as much as I need, so I have
just the right amount and prevent any food waste. Spices are a good one to buy from bulk
bins, especially ones that you may not use very often. You can buy these Hermetic seal
jars to store bulk spices at home. When I find a good price at the bulk bins for things like
rice, grains, flours, pasta, beans, nuts, seeds and dried f ruits, I always stock up and store
them in airtight containers once I get home.
"Very simply, we subsidize high-f ructose corn syrup in this country, but not carrots.
While the surgeon general is raising alarms over the epidemic of obesity, the
president is signing farm bills designed to keep the river of cheap corn flowing,
guaranteeing that the cheapest calories in the supermarket will continue to be the
unhealthiest."
Michael Pollan, The Omnivore's Dilemma
SKIP SUPERFOODS
Superfoods are awesome and I do make room for them in my budget but they're not
required for healthy eating. Instead focus on everyday, affordable superfoods in all
colours of the rainbow. Think red peppers, kale, spinach, broccoli, sweet potatoes and
other nutrient-dense plant foods along with immunity-boosting and disease-f ighting
foods like onion, garlic and ginger.
MAKE YOUR OWN DRINKS

Buying sodas, kombucha, iced teas, plant milks and other store-bought drinks really
adds up. Make your own kombucha or water kef ir for a healthy alternative to soda,
brew tea and coffee and make your own iced versions to store in the f ridge, drink
lemon and f ruit-infused water and make your own plant milk out of inexpensive foods
like oats and sunflower seeds.
SHOP ONLINE
A good way to avoid impulse shopping, simplify your life and save money is to use
online retailers. I can't say enough good things about Thrive Market. Thrive Market
offers the best-selling natural and organic products at wholesale prices through a $60/
year membership. Think Costco meets Whole Foods online. For less than $5 a month,
members can shop 2,500 of the highest quality food, supplements, home, personal care,
and beauty products from more than 400 of the best brands on the market, all delivered
straight to their doors at 25-50% below retail prices. Amazon is great too!
36 Deryn Macey
GO HOMEMADE
If you want to save money and eat healthy, you've got to cook at home. Eating out will
never be as affordable as preparing your own meals at home. Plus, depending on where
you live, you may not always have the healthiest options available to you.
To go homemade, use the rest of the tips on this list and get to work with meal planning,
grocery shopping and food prep. It's the only way to make healthy eating on a budget
realistic and doable. If you absolutely love going out to eat a restaurants, plan it into your
budget for a weekly or monthly treat and make a special occasion out of it.
MAKE YOUR OWN STAPLES

Making store-bought pantry staples at home can save you a ton of money and is a
healthier alternative for items like ketchup and tomato sauce. Many of the packaged
foods we use f requently are actually very easy to make at home once you learn how. Plus,
if you use your batch cooking techniques, you can save even more money on ingredients
and time spent in the kitchen.
• Make simple, healthy salad dressing with staple ingredients like dijon mustard,
balsamic vinegar, lemon juice, olive oil, herbs and spices. Once you have a well-stocked
pantry, homemade salad dressings are a breeze.
• Make inexpensive homemade granola with rolled oats and items you can buy in bulk
like shredded coconut, nuts and raisins.
• Make healthy homemade ketchup, BBQ sauce, vegan mayonnaise, tomato sauce,
hummus and nut butters.
• Make your own nut, oat, coconut and seed milks for a f raction of the cost of store-
bought plant milk.
• Sauerkraut, kombucha and other fermented foods are easy to make at home and an
inexpensive alternatives to pro-biotic supplements.
• Make your own vegetable stock with leftover veggie scraps. It's so easy, just f reeze
all vegetable scraps until you have a big freezer bag full and then boil for about 45
minutes. Homemade stock can be f rozen in portions or ice cubes for use later on.
EAT BEANS AND WHOLE GRAINS

There's a reason beans and grains are a staple food item around the world. They're
inexpensive, nutrient-dense and versatile. Cooking your own beans and lentils costs a
f raction of the price of using canned and whole grains like quinoa and brown rice are an
inexpensive way to bulk up your meals.
Cooking beans at home is very easy too so there's no need to be intimidated. For most

dried beans it's simply a matter of soaking them overnight then cooking in a pot of water
until ready to eat, which for something like garbanzo beans takes about 45 minutes. You
can also batch cook beans in the slow cooker or Instant Pot, which is a breeze and perfect
for food prep. Cooked beans freeze well too, so you can batch cook and f reeze portions for
use over a month or two.
Using beans and whole grains also work to fill the place of meat in budget-f riendly
recipes like chili and stir-fry. You can even purchase whole grains in bulk, batch cook
them and freeze in portions to add to recipes as needed. Beans and whole grains are also
high in fibre which helps keep you full longer, another thing to think about when you're
trying to stretch your dollars!
PROPER FOOD STORAGE

It's amazing how much longer food lasts when it's stored properly. Here are some great
tips for storing food that will extend it's f reshness, prevent waste and save money.
• store ginger root in the freezer
• store nuts, seeds and any "superfood" powders in the fridge or freezer to keep them
fresh
• store whole wheat flour in the fridge and regular flour in airtight containers
• store pure maple syrup in the freezer if you don't use it often, unopened it can be
stored in pantry
• store soy sauce in the fridge to keep fresh longer
• wash fresh berries and greens in water with a bit of vinegar before storing in the
fridge to prevent the spread of mold
• freeze extra tomato paste in ice-cube trays so you don't waste the rest of the can
• freeze fresh herbs in an ice-cube tray with olive oil so you don't waste them and
you've always got some on hand, or store them in the f ridge in a mason jar with water,
covered with plastic wrap.
• freeze extra vegetable stock in ice-cube trays or red solo cups for larger portions, once
they're frozen, pop it out and store in f reezer bags or glasslock containers
• once opened, remove pantry items like flours, crackers, pasta, grains and beans from
their packaging and store in airtight containers in your pantry, this keeps things fresh
so much longer!
• use bag sealing clips to keep bagged items f resh
• for asparagus, trip the ends and wrap in paper towel before storing in a plastic bag
• store grapes in the freezer for a delicious and healthy snack
38 Deryn Macey
• store fruits like mangoes, peaches and nectarines in a paper bag to ripen
• store potatoes, sweet potatoes, squash and onions in a cool, dark place
• wash and store most vegetables in the f ridge to prolong f reshness
CHOOSE WHOLE FOODS OVER CONVENIENCE

These days you can find everything from packaged riced cauliflower to instant flavoured
oatmeal cups. There's a time and a place for items that make life easier, but if you're on
a tight budget, buying whole foods and preparing them yourself will always be cheaper
than buying their prepared counterparts.
Plus, if you invest the time in food prep, you can easily prepare your own convenience
options. I like to think of the value of a store-bought prepared item, for example, I recently
started buying frozen, diced butternut squash because it saves so much time and
sometimes I don't need a whole squash, so for me the convenience is worth it.
STAY ORGANIZED
Knowing what you already have goes a long way in preventing unnecessary spending. By
keeping an organized and labelled fridge, pantry and freezer you'll be able to minimize
food waste and prevent doubling up on items you already have. This is particularly useful
for freezer items that might get forgotten about. I’ve found that if food in my f ridge
and pantry is stored in a beautiful and easy-to-see way, such as in mason jars and other
containers, I am more likely to use them up before they spoil.
I've collected a number of containers to store bulk items in my pantry. I use a chalk pen
to write on glass so I know what everything is and when it was stored. This helps keep me
organized, allows me to shop in bulk since I have room to store it, and keeps food fresh by
storing it in airtight containers.
In my fridge, I do a quick organization every few days to make sure I don't forget about
anything before it goes bad. I also use f ridge organization containers to keep everything
in order and prevent items from getting lost in the back. There is something about a
clean and organized fridge that makes healthy eating so much easier.
I like mason jars, Weck jars, Glasslock containers and flip-top hermetic seal jars for food
storage and I have a variety of different sized containers that work well for pantry food
storage. These also mean I can shop in bulk for things like nuts, seeds, pasta, flours, grains
and legumes. You can actually take your own containers to a bulk food store and they'll
tare them for you! I love doing that at our local Bulk Barn as they have great prices on
pantry staples and it's zero-waste.
PACK YOUR LUNCH

I always bring my own lunch and prepare food in advance for when I'm travelling. Eating

out everyday would be way too expensive plus I like knowing what I'm eating. Making my
lunches is easy because I've already prepared food for the week on Sundays.
Once you've got your main meals planned and packed, prep some snack items as well.
Think containers of chopped veggies and homemade hummus, f resh berries, apples and
bananas, healthy cookies and homemade trail mix with nuts and dried fruit. I like these
glasslock containers for packing my lunches.
PRIORITIZE ORGANIC
I don't buy everything organic but I buy what I can and prioritize items on The Dirty
Dozen and Clean Fifteen lists. I also visit my local farmer's markets to snag any deals on
local organic produce. Stick to in-season items for the best deals.
GO INTERNATIONAL
Cuisines from around the world such as Mexican, Italian, Thai and Indian use a lot of
inexpensive ingredients such as rice, pasta, beans and produce. They're also all very
vegetarian-friendly so it's easy to cook plant-based. Once your spice cabinet is well-
stocked, the delicious and flavourful dishes you can create without spending much are
endless.
Shopping at ethic markets is also typically more affordable than the big box stores for
things like tofu, spices and curries. I can usually find really great deals on produce and
things like nuts and sets at the smaller Asian markets than I can at the big stores too. If
you live in a city with many small markets, I'd recommend checking them out for some
really great budget-friendly finds! Plus, it's always feels good to support, small local shops.
KNOW YOUR SWAPS

When cooking from recipes, learn what swaps you can use to make recipes more
affordable. Depending on your budget, swap as needed!
• swap wheat berries, couscous or pearl barley for higher priced grains like amaranth,
quinoa and freekeh in recipes like salads, soups, stews and sides
• swap brown, red or split green peas for French green lentils in soups, stews and sides
• swap sunflower seeds for pine nuts and pumpkin seeds in pesto, salads and trail mixes
• swap ground flax for chia seeds for replacing eggs in baking and adding to smoothies
or oats
• use white vinegar to replace balsamic, apple cider vinegar and white wine vinegar in
salad dressings and marinades
• as for oils, the cheapest will always be vegetable oil and canola oil and you can
certainly use them to replace coconut oil, avocado oil, grapeseed oil and extra-virgin
40 Deryn Macey
olive oil in things like salads dressings, baking and cooking, however I -use coconut oil
and olive oil for everything anyways and just stock up on them when I find a good sale
• replace almond butter or cashew butter with sunflower seed butter in recipes and
snacks
• depending on prices, use butternut squash, acorn squash, sweet potato and kabocha
squash interchangeably in recipes, I'll often use carrots as a swap for these ingredients
as well
• use green peppers in place of red, yellow and orange in recipes
• use green beans to replace asparagus in recipes if it's out of season as it can be quite
expensive
• use coconut cream to replace cashew cream in soups, sauces and dips
BE CREATIVE
To prevent food waste, be creative with using leftovers. Extra pasta, veggies or beans
can be added into soups, stews, sauces and burritos. If you can be a little creative in
the kitchen, there's really no reason you'd have to throw food away. When you're meal
planning, think about how you could use the leftovers in other meals and snacks.
You can also think outside the box with snacks. Snacks don't just have to be "snack
foods" but rather you can snack on smaller portions of your main meals. I absolutely hate
wasting food, so I always find a way to eat what's in the f ridge and some of the most
delicious meals are created with the random items you have leftover near the end of
the week. When in doubt, throw it all in bowl, top with tahini, hot sauce, lemon, salt and
pepper and you've got yourself a beautiful and tasty, healthy Buddha bowl.
PRE-PORTION SNACKS
Try not to eat snack foods straight from the package or you're much more likely to polish
off an entire bag without even thinking about it. Take out one serving at a time and use
bag sealing clips to re-seal them to preserve f reshness. By eating one measured portion
at a time, your foods will last longer and it can help maintain a healthy body weight. I use
a kitchen scale to measure my foods and it's been invaluable in helping me maintain my
weight and cook with accuracy. Kitchen scales are also a game-changer for baking with
success! You can get one for under $20 and I'd highly recommend adding one to your
kitchen tool box.
DON'T BE PRESSURED
Social media has been fantastic for helping people eat healthier but sometimes it can
make you feel pressured or like you're not doing enough. The information on social media
regarding nutrition runs the spectrum from absolutely insane to completely authentic

and helpful, but remember, there are 7 billion diets for 7 billion people.
What works for someone on Instagram, may not work for you and a healthy diet doesn't
require homemade matcha lattes and exotic smoothie bowls. If you have the budget to
purchase superfood extras and more expensive items, by all means go for it! I splurge on
them when I can but they're not required to eat well. You don't need every health food
trend to eat a nutritious diet.
If you're on a budget, you probably aren't going to be purchasing superfoods powders

and adaptogenic herbs social media says you have to have. And do not ever feel bad or
guilty that you don't have a kitchen stocked with them either. I certainly don't.
I don't buy everything organic, I often buy the cheapest options I can find, I eat really
boring, inexpensive meals a lot of the time, I don't have a pantry full of the fanciest nut
butters and coconut manna. I eat what for me is a realistic and sustainable healthy diet.
I do my best and I will not ever apologize for what I eat. So don't worry about all the
gorgeous, healthiest food photos and latest trends on social media. If they inspire you,
wonderful, if you want to include fancy superfoods in your diet, go for it, but don't feel
pressured to eat any certain way or ever feel guilty if you don't.
Don't stress about supplements either. It seems like every day something pops up in my
social media feeds about the newest must-have supplement you need to be healthy.
Some of them might useful but most of them just aren't necessary. And even the useful
ones are still just supplemental to a whole food diet. Make sure you do your own research
and don't worry so much about having to keep up with all the latest trends. A simple,
whole food, varied diet is the most powerful superfood out there.
BE HONEST WITH YOURSELF

If "healthy eating is too expensive" is a common phrase in your vocabulary, it's time to
take a good look at where your money is really going. Sit down and take an honest look
at your finances to see where you can adjust your spending and then actually create a
budget food. How much are you realistically able to invest in your health? If eating well is
really, truly important to you, you'll find a way to make it work.
"While it is true that many people simply can't afford to pay more for food, either
in money or time or both, many more of us can. After all, just in the last decade
or two we've somehow found the time in the day to spend several hours on the
internet and the money in the budget not only to pay for broadband service, but to
cover a second phone bill and a new monthly bill for television, formerly f ree. For
the majority of Americans, spending more for better food is less a matter of ability
than priority."
Michael Pollan, In Defence of Food: An Eater's Manifesto
42 Deryn Macey
I spend almost no money on clothes, personal care products or household items. Aside
f rom necessary living expenses, my money goes to saving, travel, experiences and food.
What's important to you? We all have different priorities but I think we can all agree that
health should be close to the top of the list.
MEAL PREP BASICS

What’s the point of food prep? Why not just wing it and make food as you go?
Well, you definitely can do it that way, especially if you’re an experienced plant-based
eater and don’t mind cooking on a nightly basis. Meal prep is a must for me. Life is just so
much easier when I have ingredients ready to go. I eat better, don't waste food and save
money but eating what we have instead of getting takeout when I don't feel like cooking.
When planning your weekly menu, try to choose at least a few recipes with somewhat
similar ingredients each week. This will help to save money and prevent food waste.
When I get bored of planning from cookbooks or I'm not creating new recipes, I meal
plan from the wealth of free resources available online. This can be overwhelming at
times so I’d recommend sticking to a few favourite blogs and using Pinterest boards or
bookmark folders to keep track of the recipes you’ll be making each week.
When I’m planning my meals from online recipes, I create a bookmark folder with the
date such as “Meal Plan Jan 5-11” and then simply bookmark my weekly recipes there.
BENEFITS OF FOOD PREP

• Save time: investing some time on the weekend, saves a ton of time during the week.
Prep once, clean up once, less dishes, less time in the kitchen, dinners can be ready in
minutes during the week.
• Save money: by only purchasing what you need, you’ll save money and reduce food
waste.
• Minimize clean up: cook once, clean up once. Aside f rom a few dinner dishes, prepping
ingredients ahead of time makes weeknight clean up a breeze.
• Reduce stress: sometimes things come up and after a long day, the last thing you
want to do is cook something healthy to eat. By preparing ingredients or meals ahead
of time it takes out of the stress of “what to make for dinner which can often lead to
making poor choices.

• Create healthy eating habits: healthy eating is all about being prepared, if you have
good food ready to go ahead home you’ll be more likely to consistently make good
food choices.
• Enjoy a balanced vegan diet: by preparing food at home, it’s easy to eat a healthy,
balanced, whole food vegan diet. When we rely on processed convenience foods in
our diet, not only do we miss out on important micronutrients but we it also makes it
difficult to eat a healthy balance of macronutrients.
If you don’t mind cooking on a nightly basis, plant-based cooking is still fairly quick and
easy even without food prep. Regardless of what I’m cooking, my meals usually take
30 minutes or less from start to finish. However, when I do have ingredients prepped
and ready to go, dinner is typically ready in less than 10 minutes with minimal clean up
afterwards.
FOOD PREP METHODS

There are two different methods I use to do vegan food prep. Typically, I use the
“ingredient prep” method during warmer months when I eat a lot of salads and I use the
“meal prep” method during the colder months when I eat more soups, stews, curries and
other hot dishes.
THE “INGREDIENT PREP” METHOD

Prepare various ingredients that can be mixed and matched to create different meals.
THE “MEAL PREP” METHOD

Prepare larger batches of complete entrees to enjoy all week. I use this method more in
the Fall and Winter when I make a lot of soups, stews and chili. This method is great for
batch cooking and freezing.
Today we’re going to talk about the ingredient prep method.
FOOD PREP IDEAS

Here’s a list of my basic vegan food prep staples. Once I have all these ingredients on
hand in the fridge, I’m ready to for quick meals all week. I don’t prep every single one of
these items every week and ingredients vary f rom week to week but you should be able
to get the idea.
Basically, wash and chop a variety of vegetables, bake some starchy vegetables, prep
some protein sources like lentils and tofu and if desired, cook some grains.
• Grate beets for salads.
• Bake a spaghetti squash.
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• Roast some sweet potato, yam or butternut squash.
• Prep containers with dry ingredients for overnight oats.
• Chop up celery, carrot, onion, kale, bell peppers, broccoli and cabbage.
• Rice cauliflower.
• Make a batch of zucchini noodles
• Cook a batch of chickpeas. (If you don’t cook your own, have canned on hand.)
• Cook a batch of lentils.
• Bake a package of extra-firm tofu.
• Marinated tempeh.
• Cook a batch of shelled edamame.
• Cook a batch of a grains such as quinoa or rice.
• Freeze veggies for smoothies (cucumber, kale, zucchini, squash, cauliflower).
TIPS FOR PREPPING SNACKS

• Buy fresh fruit for snacks on-the-go. My favourites are apples, banana, pears, berries
and grapes.
• Make 1 or 2 healthy energy or protein bar recipes.
• Stock up on nuts. My favourite nuts for snacking are almonds and cashews but
anything goes!
• Keep packaged snacks as back up. I like Simply Protein Bars.
• Have some whole food vegan protein powder on hand.
For more info, I have a whole section on the blog with weeks and weeks worth of my
weekly meal preps. You can find it by searching "meal prep" f rom the homepage.
HOW TO REPLACE DAIRY

Struggling with how the heck to replace dairy? Well, it's a lot easier than you might think,

check out these plant-based options for replacing dairy in your kitchen.
AVOCADO
Best for: mayo, puddings, sour cream, dressings, dips and more.
The thick, creamy texture of avocado makes it perfect for replacing things like
mayonnaise and sour cream. You can use it to make everything f rom chocolate pudding,
to delicious dips and my favourite, as a spread on sandwiches.
CASHEWS
Best for: cream, whipped cream, cheese, sauces, dressings, cheesecake.
Cashews are a must-have for replacing dairy in your diet. When soaked, you can use them
as a base for everything from incredible cheesecakes to spectacular vegan cheeses and
sweet or savoury cashew cream. I love making a sweet cashew cream as a dip for sliced
f ruit and for special occasions my favourite is a cashew-based raw vegan cheesecake.
I use cashews often in sauces and dressings as well and you'll find some recipes
throughout the book you can try, such as the beet cashew dressing, butter chick'n and
vegan queso.
NUTRITIONAL YEAST
Best for: cheese sauce, adding cheesy flavour, vegan parmesan.
Nutritional yeast is a flaky condiment with a nutty, salty flavour you can use in a variety
of ways. I often use it to make a vegan parmesan cheese by blending it with almonds or
cashews, you can find a recipe for this in the condiment section. Use it to add a cheesy
flavour to almost any dish, such as soups and pasta. It's yummy sprinkled over popcorn
too! Nutritional yeast is usually fortified with vitamin B12 which is handy, since it can be
harder to get enough in a plant-based diet.
COCONUT OIL
Best for: replacing butter, cooking, baking, making chocolate and desserts.
You can use coconut oil to replace butter in most recipes at a 1:1 ratio. Simply swap the
butter for coconut oil and you’re all set. Bonus: coconut oil is also a great beauty product!
Also, because it hardens when chilled it’s handy for all sorts of homemade desserts and
raw chocolates.
NUT, SEED, OAT AND RICE MILK

Best for: replacing dairy milk.
Nut and seeds milks are one of the easiest ways to replace cow’s milk in your diet. They
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will most likely be your go-to if you like milk in your coffee. They taste great, they’re good
for you and you can either make them yourself or readily buy them at the store.
The most common store-bought varieties are almond, coconut, rice and more recently
cashew. At home you can make milk f rom any nut and even rice or oats. I like to make
milk from hemp seeds since it doesn’t require any soaking or straining, you simply add
raw hemp seeds to water and blend until smooth. Making nut milks typically requires you
to soak the nuts first and then strain the milk when you’re done, but it’s a very simple
process and if you plan ahead, it’s easy to incorporate into your weekly plan.
COCONUT BUTTER
Best for: replacing butter, dessert recipes, blending into coffee, adding to oats.
You can very easily make your own coconut butter at home by simply blending
unsweetened shredded coconut until it forms a paste. This is one of my favourite things to
keep on hand for snacks and desserts. It melts in your mouth and has the most wonderful
flavour. You can use it in all kinds of yummy recipes, spread it on toast or muffins as an
alternative to butter or just eat a spoonful when you need a boost of energy. Store-bought
coconut butter can be quite expensive, making your own is really easy and is only a
f raction of the cost.
TAHINI
Best for: replacing mayo, making dressings and sauces, replacing sour cream and mayo.
Tahini is another must-have in my kitchen. I use it almost daily in sauces, dressings

and even in desserts. It’s most commonly used to make hummus but I love it for salad
dressings and it can help to replace the creamy texture of mayonnaise or sour cream in
recipes. It’s also a great alternative to nut butters if you have allergies or nut sensitivities.
BANANA
Best for: making ice cream, replacing eggs in baking, natural sweetening.
I’m sure by now you know all about “nice cream”, or ice cream made with one simple
ingredient, bananas! The beautiful ice cream you can make with bananas is unreal. All you
need is a high-speed blender or food processor and you’re ready to make the creamiest,
smoothest and probably the healthiest ice cream around. My favourite is blending frozen
bananas with peanut butter or almond butter for a treat. You can also add other fruit
like strawberries or mango, espresso powder for mocha ice cream or cacao powder for
chocolate ice cream.
CANNED COCONUT MILK

Best for: replacing cream and milk.

Coconut milk is another item that finds its way to my grocery list f rom week-to-week. I
use it in curries, soups and stews, as well as a lot of desserts. Plus, when you place a can
for coconut milk in the fridge, the wonderful, fatty cream separates f rom the watery
portion and use can use the cream to make ice cream, mousse and f rozen desserts, as
well as in all sorts of other dessert applications.
DAIRY-FREE YOGURT
Best for: replacing dairy yogurt.
There are many excellent recipes online for homemade dairy-f ree yogurt and there are
now many options in stores. I love coconut yogurt for a snack or breakfast and you'll find
it used in a few recipes in the book. Almond, cashew or soy yogurt are also great. If you're
going store-bought, experiment until you find something you like. My favourite in Canada
is Yosu Unsweetened Coconut Yogurt.
TOFU
Best for: replacing cream, making cheese, butter, mayo, eggs and more.
You might not have thought of tofu as a dairy substitute before but it’s actually quite
the handy ingredient! One of my favourite things to do with tofu is make a vegan ricotta,
it’s creamy and satisfying and you can create plenty of different flavour combinations.
Tofu ricotta works great in pasta dishes like lasagne or jumbo stuffed shells and I’ve even
spread it on sandwiches and rolled it up in lettuce wraps!
Silken and soft tofu make great additions to smoothies and desserts, lending both a
creamy texture as well as some plant-based protein. Soft tofu can also be used in baking
to help reduce the amount of oil or butter required. I use soft tofu quite often in dips and
sauces as well.
Lastly, there are so many great store-bought vegan cheeses these days it's really not
necessary to buy dairy. You can find cream cheese, mozzarella, cheddar, havarti...just
about anything. They even melt! Some are healthier than others but if you love cheese
and want something melty, ooey and gooey, I don't think there is any reason not to enjoy
them on occasion.
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PART 2
PLANT-BASED
NUTRITION
Nutrition is clearly the most important factor you can take control of
to affect how long you live, whether you will be diagnosed with certain
major diseases, and whether you will be active and strong or sedentary
and f rail in old age.
Valter Longo, The Longevity Diet

MACRONUTRIENT GUIDE
How do you know how much to eat? Well, fortunately if you eat a whole food plant-based
diet you’re body is going to be very in-tune to telling you how much food you need.
Food contains calories that we use as energy and we all need different amounts age,
weight, activity level, metabolism, body composition and goals. Calories are made up
macronutrients, or what you know as carbohydrates, fats and protein. We need all three
for optimal health.
Carbohydrates provide energy for day-to-day operations. Proteins help build and repair
and fats perform many essential bodily functions.
"You have tremendous power over your health destiny. The vast majority of
premature deaths can be prevented with simple changes in what you eat and how
your live. In other words, a long and healthy life is largely a matter of choice."
Dr. Michael Greger
HOW MUCH TO EAT

I think people can get a little mixed up in this area when they first transition to a plant-
based diet. Some end up eating far too little and some eating far too much. Adequate
calories are important to make sure you’re getting all the carbs, fats, protein and
micronutrients needed to maintain your health.
On the other hand, just because a food is healthy doesn’t mean you can eat it in unlimited
amounts. For example, if you eat unlimited amounts of nuts and seeds thinking they’re
good for you, you may end up overdoing it and getting f rustrated when you gain weight.
Fruits and vegetables are very low in calories and aside f rom starchy vegetables such
as potatoes, you’d need to eat massive amounts of them to get enough calories and
although you should most definitely eat lots of veggies, you probably won’t feel very good
if that’s all you eat every day.
Legumes and whole grains are denser and will provide a substantial amount of calories.
Fats are the most calorie-dense and can add up very quickly. When looking at your diet, a
good portion of your calories will be coming f rom carbs with some protein and some fat
to make up the rest.
That being said, there’s no need to worry too much about this. Our bodies are very smart
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and if we listen, they’ll tell us just what to do these tips should point you in the right
direction:
• Eat when you’re hungry.
• Eat slowly until you're 80% full.
• Drink adequate water all day long.
• Exercise daily, manage stress and get enough sleep to help support healthy hormone
levels.
• Get your carbohydrates from whole grains, legumes, vegetables and f ruits. Vegetables
will make up a big bulk of your diet.
• Get your fats from nuts, seeds, avocado and coconut. I use a small amount of oil in
my diet, not every day but on occasion for cooking and baking. Whether or not you
include some oil in your diet, I would still recommend getting most of your fats from
whole foods.
• Get your protein from whole grains, legumes, nuts and seeds. Eat a wide range of
plant foods and vary it weekly to ensure you're getting all the amino acids you need.
• Cut out refined sugars.
• Minimize processed foods. Preparing your own food is the best way to do this.
• Eat 80-90% whole foods and leave the rest for enjoying life. Allow room for your
favourite foods, don't diet, eat when you're hungry and until you're satisfied but not
stuffed and don't stress about it. Life and food are meant to be enjoyed.
PORTION SIZES AND FOOD GROUPS

There is another way you can approach how and what to eat each day and that's by
learning portion sizes or going by food groups.
I really like the Dr. Greger's free Daily Dozen app which gives you a checklist of the various
food groups to focus on each day. Each day, it prompts you to eat beans, berries and other
f ruits, cruciferous veggies, greens, other veggies, flaxseeds, nuts and seeds, herbs and
spices and whole grains.
Here's a little run down of how something like that might work.
• Legumes: 3 servings per day. Legumes include tofu, edamame, tempeh, chickpeas,
black beans, peanuts, lentils and all other beans. This would also include hummus and
other bean dips. A serving of beans is about 1/2 cup.
• Whole grains: 2-3 servings per day. Here we've got your whole grain bread, oats,
brown rice, whole wheat or brown rice pasta, quinoa, buckwheat and other whole
grains. A serving of whole grains is 1/2 cup of cooked grains or 1 slice of bread.

• Vegetables: 6 servings a day or more. This includes 2-3 servings of dark, leafy greens
such as spinach and kale, 1 serving of cruciferous veggies such as broccoli, cauliflower,
cabbage and brussel sprouts and a 2-3 servings of other veggies such as sweet potato,
bell peppers and carrot. The more colour you can get in, the better! Serving sizes for
veggies vary by volume but in general it's about 1/2 cup of raw or cooked non-leafy
veggies and 1 cup raw leafy veggies.
• Fruit: 2-3 servings a day or more. This includes 2 servings of berries such as
blueberries, raspberries and strawberries and 1-2 servings of any other f ruits such as
apples, banana, mango, kiwi or pineapple. Citrus fruits fit in here too. I use a lot of
lemon and lime in dressings and to flavour my water. 1 medium sized piece or 1 cup of
cut-up of fruit is considered a serving.
• Nuts and seeds: 2-3 servings a day. This includes your omega-3 rich seeds such as
hemp, chia and flax and your essential nuts such as walnuts, almonds and cashews.
Sesame seeds, pumpkin seeds, sunflower seeds are all great too. A serving of nuts and
seeds is 1/4 cup or 1-2 tbsp of nut or seed butter.
• Fermented foods: 1-2 servings a day. This includes kombucha, miso, tempeh, kimchi,
sauerkraut and kefir. These foods help support a healthy digestive system.
• Herbs and spices. As much as you like. Include nutrient-rich spices such as ginger,
garlic, turmeric and curry powder and fresh herbs such as parsley, cilantro, basil, dill
and chives to flavour food. Sea salt fit in here too.
You can also use your hands to consider portion sizes:
• 1 serving of protein = 1 palm
• 1 serving of carbs = 1 cupped hand
• 1 serving of veggies = 1 fist
• 1 serving of fat = 1 thumb
A very rough place to start with these portions is 2 servings of each food group per meal
for men and 1 serving of each food group per meal for women. If eating 3-4 meals per day,
men would get around 2300-3000 calories and women would get 1200-1500. From there,
it can be customized to the individual. Active men could bump that up to 6-8 servings
of each food group daily and active women, 4-6 servings of each food group daily. Some
will need more food than this and some will need less. What works for you will depend on
many different factors but it's a good guideline to start with.
BUT HOW MANY CALORIES SHOULD I EAT?

If you really want to track your food intake, you can use a calorie or macro calculator to
get a starting point for how much you should be eating. Macro calculators take factors
like age, height, sex, lean body mass and activity into account to predict your overall
52 Deryn Macey
energy needs.
You first determine your BMR, or basal metabolic rate, which is an estimate of the energy
requirements needed to maintain vital bodily functions such as breathing and pumping
blood, i.e.. what you’d burn if just lay in bed all day.
Your BMR is then combined with your daily activity to determine or TDEE, or total daily
energy expenditure. This is an estimate of the total number of calories you burn each day,
including activity.
This number is a good place to start but keep in mind, macro calculators do not take into
account factors like your current health, metabolism, if you have a history of dieting or
disordered eating, specific recovery needs, exact training intensity or genetics, so they
don’t always tell the whole story. For example, if you have a lot of muscle mass and have
been eating enough over the years, you may need more calories to maintain that muscle
mass.
This is where tracking and monitoring can help determine your unique needs. Listening
to your body goes a long way too.
WHAT ARE MACROS?

Macros is an abbreviated term for macronutrients. Macronutrients are essential nutrients
we need large amounts of to function, as opposed to micronutrients which we only
need in small amounts. The three macronutrients we require are carbohydrates, fats and
protein and we get these through the foods we eat.
WHAT IS FLEXIBLE DIETING?

I get a lot of questions about tracking macros and eating plant-based diet, so I'll very
briefly touch on it here.
Flexible dieting, or tracking macros, is a more accurate way of counting calories. It

involves tracking the grams of carbs, fat and protein you eat every day.
To determine your macros, your TDEE is calculated (total daily energy expenditure, or how
many calories you need) and then that is broken down further into grams of fat, carb and
protein.
Once you have that number, your macros can be adjusted towards a calorie surplus (for
muscle gain), calorie deficit (for fat loss) or eating the calories needed to maintain your
weight. One gram of protein or carbohydrate contains 4 calories and one gram of fat
contains 9.
Eating specific macros for your goals and genetics may help you each your goals faster,
maintain lean muscle mass and feel better overall than if you just counted calories.
WHY TRACK MACROS?

Tracking macros can be used by anyone but it's common in bodybuilding to achieve the
low body fat needed for competition or to put on muscle, in sports such as weightlifting
and fighting where weight classes are involved or in any sports to optimize performance
in both training and competition settings.
Flexible dieting is a method of eating used to improve nutritional intake so you can
train hard, recover well and perform at your best. It’s also used to achieve a desired body
composition or manage body weight.
I don’t normally suggest this to anyone who does not have performance or competition
goals. Tracking your food intake is not necessary in order to eat healthily and feel good.
There are many simple habits you can use to improve how you eat and counting calories
is not one of them.
WEIGHING AND TRACKING YOUR FOOD

Flexible dieting involves weighing your food and entering it into an app such as My
Fitness Pal. For most people, this just isn’t necessary. General healthy eating and weight
management can be obtained without tracking what you eat.
That being said, tracking your macronutrient intake or can help you become more aware
of how certain foods affect you and can be a helpful tool to use temporarily to understand
portion sizes and how to build more balanced meals.
MACROS FOR WEIGHT LOSS

There’s no magic macro ratio for weight loss. Consistency and lifestyle habits still rule.
You need to create a calorie deficit in order to lose weight but lifestyle factors also play a
roll. It’s not always as simple as calories in vs. calories out.
To set yourself up for success, while you could eat junk food and still lose weight, I would
recommend focusing on getting protein at every meal, getting your carbohydrates from
low-GI, unrefined carbohydrates and eating some healthy, whole food fats.
For most people that looks something like 50% of your calories coming from
carbohydrates, with approximately 25% coming f rom fats and 25% coming f rom protein.
From there you can adjust that ratio depending on what works for you and your lifestyle
and preferences, while staying within an appropriate amount of calories for your goals.
MAKING IT SUSTAINABLE
Maintaining perspective and a healthy relationship to food is hugely important if you plan
to track your food intake. As much as people say tracking your macros is not dieting, it is
definitely still dieting.
That being said, it can be done in an enjoyable and sustainable way. There are no “good”
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and “bad” foods in this approach to eating so nothing is off limits.
I use this approach in my diet at times but I am not super strict. I enjoy treats, untracked
meals, I eat out occasionally and I do not track food on vacations. I know what healthy
eating looks like and I don’t need an app to tell me how much to eat.
I’m not a professional athlete or trying to make a weight class for competition but I do
have athletic goals and by watching my food intake, I can make the most of my time in
the gym.
Consistency is far more important than perfection and if you want to make this a
sustainable way to eat, having a flexible approach to this lifestyle is essential. If you’re new
to eating well, I would start developing general healthy eating and lifestyle habits first
and not even think twice about tracking your food intake.
Once you're consistently eating well and if you have performance goals, tracking may
help you reach those goals faster but there's always a trade off. Do you really want
to weigh and track everything you eat? For more people that's a big fat no. Overall
consistency, portion sizes, whole foods, healthy habits and a health-promoting lifestyle is
still the most powerful way we can transform how we look and feel.
PYRAMID OF NUTRITIONAL IMPORTANCE

Energy balance will still be the biggest determinant of results if weight loss or muscle
gain is a goal, meaning eating more carbs and less fat one day is not a big deal.
This allows for some flexibility and a focus on food quality. For example, I do not
recommend consuming spoonfuls of oil to hit your fat goals. You’re better off adding
some extra veggies, beans, nuts or a whole-grain snack instead.
Focus on energy balance, or the bottom of the nutrition pyramid, first. After you’ve nailed
that, you can move on to details like macronutrient intake, micronutrients and finally
nutrient timing and supplements. Hitting your daily energy needs takes precedent over
hitting your protein, fat or carb target. This topic is too big to fit into this book so nutrition
for plant-based athletes will be a book for another day!
FOOD QUALITY MATTERS

I believe a focus on food quality is important even if you’re tracking macros. Rather than
thinking “what you can fit in,” think about what’s in the food you’re eating. How is it going
to benefit you?
Sometimes we benefit emotionally and mentally from f rom treats and that’s a totally
normal part of a healthy diet, but for the most part a focus on high-quality food sources is
essential. Micronutrients matter too.
I recommend six f resh f ruits and eight total servings of vegetables per day, including

two servings of cruciferous vegetables (at least one raw).
Joel Fuhrman, Super Immunity
Just because something is lower in fat or carbs does not mean it’s better for you. By
focusing on the quality of your food, you’ll sleep better, have more energy, support a
healthy gut and hormone levels and be healthier in the long-term. Don’t cheat yourself by
filling your diet with processed foods. You deserve the best!
MORE THAN MACROS AND CALORIES

A calorie is a measurement of the energy found in food. What is energy? Energy is fuel!
Fuel for our bodies, fuel for our lives, fuel for the engine that lets us do all the things we
want to do. Calories shouldn't be looked at as bad or something to restrict.
I think it’s important to focus on food for what it can give you and how it can nourish
you physically and emotionally, not how you can withhold it f rom yourself or how much
willpower you can exert not eating. Hunger is a cue to respect and when we listen to it we
can make the best choices for our bodies. We should strive to make food choices out of
joy, not fear.
Stop putting pressure on yourself to be perfect because perfect doesn’t exist. We know
that an all-or-nothing approach when it comes to our diet does not work. Eat good food
because you love yourself, because it energizes you, makes you feel good, makes you feel
strong, helps you sleep well, feel calmer and less stressed and makes you feel good in
your own skin.
Fighting your body by depriving it of energy is both mentally and physically exhausting.
Restricting yourself goes against everything we are meant to be. Try giving your body
exactly what it wants and respecting it with the best fuel you can, sometimes that might
be fuel for you body (read: kale and sweet potatoes) and sometimes it might be fuel for
your soul (read: chocolate and wine) but either way, honour yourself, listen to your body
and just watch how your life transforms.
P.S. We are all just learning and doing our best as we go and you are 100% allowed to be a
work in progress and a masterpiece all at the same time.
SOURCES OF CARBS, FAT AND PROTEIN

Let's go over sources of carbohydrates, fats and protein. In the plant kingdom there is a
lot of overlap between macronutrients, so it can be a little confusing. Sources of protein
tend to come with either carbohydrate, such as in beans, or fat, such as in nuts and soy.
Whether or not you track macros, you can use this list to help you build a more balanced
plant-based diet. A good place to start is filling your plate with anywhere f rom 50-60%
carbohydrates with a focus on vegetables, then adding roughly equal amounts of protein
and fats. From there, adjust to suit your own nutritional needs and how various foods
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make you feel.
SOURCES OF CARBOHYDRATES
There are so many misconceptions when it comes to carbohydrates. Carbs are bad, gotta
eat low carb. Nope, Eat high-carb, low-fat. Don’t eat potatoes. Bread is bad. What’s the
deal??!
We get carbohydrates from fruits, whole grains, and vegetables, as well as in smaller
amounts from all plant foods. Types of carbohydrates vary f rom starchy, higher
carbohydrate foods such as grains and potatoes, to non-starchy, low-glycemic foods such
as green vegetables.
HOW MUCH DO I NEED?

How much carbohydrates do we actually need? Well, this varies greatly per individual and
depends on things like:
• your size
• your body composition (fat vs. lean body mass)
• your activity level
• how intense, long-lasting and frequent your exercise is
• your age
• your intake level of fats and protein
• genetics
• personal food preferences
• your goals
Most people fall somewhere in the middle and tend to do best on a moderate intake of
carbohydrates. Most of the time, we want slower-digesting, nutrient-rich, higher-fibre
carbohydrates i.e.. vegetables, fruits, legumes and whole grains. Fast-digesting, low-
fibre carbohydrates can be helpful for athletes or those needing to gain weight but they
shouldn’t be our main source of carbs.
So, some things to think about when considering your carbohydrate intake:
• carbohydrate amount in relation to your overall calories
• carbohydrate type is important, what else comes in your carbohydrate foods?
• carb sensitivity, are you highly active? If so, chances are you'll use carbs more
effectively than someone who is sedentary

• carb timing can matter to high-level athletes but isn’t something the average person
needs to worry about
This is all good to know but there’s no need to get into the nitty-gritty details until you’re
consistently:
• eating mostly whole, fresh, minimally processed foods such as fruits, vegetables,
healthy fats, whole grains, beans and legumes
• eating slowly and mindfully
• eating when you’re actually hungry by paying attention to hunger and fullness cues
Carbohydrates are our body’s source of quick energy. A good source of carbohydrates can
make you feel energized but others can leave you feeling lethargic. It’s important to know
the difference so you can choose the right carbs that provide the best fuel for your body
and your brain.
Carbohydrates, or glucose is the body's prefered source of energy. They're necessary to life
and essential to our health (the body can run without carbohydrates coming in ie. ketosis
but we still need to make glucose...and that's a topic for another day).
Where things have gone haywire with carbohydrates is there source. It's not uncommon
to rely on overly processed convenience foods as a primary source of carbohydrates.
These nutrient-poor foods are high in refined sugars and grains and low in fibre, vitamins
and minerals.
SIMPLE VS. COMPLEX CARBOHYDRATES

Both simple and complex carbs are eventually converted into glucose, the leftover of
which gets converted into glycogen and either used immediately or stored for energy.
The process of how this occurs is a little different for each source.
Simple carbohydrates such as refined sugars and grains are digested quickly causing a
spike and consequent crashes in blood sugar levels. If we consistently eat foods that spike
our blood sugar, we start to run the risk of decreased insulin sensitivity. Insulin resistance
may lead to conditions related to chronic inflammation such as obesity, heart disease,
diabetes and cancer. Complex carbohydrates digested more slowly, helping to maintain
more stable blood sugar levels.
Highly refined, simple carbohydrates f rom sugar and grains can also disrupt the gut flora
whereas complex carbohydrates support healthy gut bacteria. Yeasts and pathogenic
bacteria love simple sugars but by choosing complex carbohydrates instead, we can
support good gut bacteria.
When choosing carbohydrates from grains, reach for whole grain options like amaranth,
barley, buckwheat, millet, spelt and quinoa. Other good sources of complex carbohydrates
include sweet potato, beans, lentils, blueberries, broccoli and oats.
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WHAT FOODS ARE REFINED CARBOHYDRATES?
If you’re unsure of what refined grains are think packaged and f rozen desserts,
conventional store-bought breads, processed cookies, cakes, muffins and pastries,
processed granola bars, pastas and sugary breakfast cereals, f rozen pizzas and basically
anything else that can be found in the packaged snack aisle. Processed foods with high
amounts of refined sugar include soda, juice, condiments like ketchup and BBQ sauce,
pasta sauces, frozen meals, white sugar and processed food with corn syrup or high-
f ructose corn syrup listed.
When in doubt read the ingredient list. If sugar, corn syrup or high-fructose corn syrup
are listed high on the ingredient list, you’re looking at added refined sugars.
USING THE GI INDEX

We can use the glycemic index, or GI, to help us choose foods that are digested more
slowly creating a gradual rise in blood sugar instead of a sudden spike. You can eat low GI
foods on their own or in combination with higher GI foods to help mitigate the effect that
high GI foods have on our blood sugar.
TOP PICKS FOR HEALTHY CARBOHYDRATES

• Root vegetables. I love carrots and beets, they’re both nutrient-rich and contain a
modest amount of carbohydrates. I use them often in smoothies, salads, oatmeal and
Buddha bowls. Include roasted, steamed or grated beet and carrot in your weekly meal
prep so you’ve always got some ready to throw into salads and bowls. They also make a
great snack. Drizzle a little tahini on top, yum!
• Squashes. I love butternut squash, acorn squash, pumpkin and kabocha squash.
Squash is nutrient-rich and you can enjoy a large serving for a relatively low amount of
carbohydrates. Squash are a staple in my diet for both meals and snacks.
• Sweet potato. A medium sweet potato has about 24 grams of complex carbohydrates
with a trivial amount of fat and protein and they’re wonderfully nutrient-rich.
Sweet potato is very high in vitamin A and a good source of vitamin C, B vitamins,
antioxidants and potassium.
• Potatoes. Potato is a filling, nutritious starchy carb source. I love making baked oil-free
fries or a baked potato topped with tahini or ranch dressing.
• Brown rice. 1 cup of cooked brown rice contains 44 grams of carbs with 5 grams of
protein and less than 2 grams of fat. White rice is just fine too if you need a quick-
digesting source of carbohydrate, such as in a competition setting or after a long,
intense workout.
• Quinoa. 1 cup of cooked quinoa contains 40 grams of carbs with 8 grams of protein
and 4 grams of fat.

• Rolled oats. 1/2 cup of dry rolled oats contains 33 grams of carbs with over 6 grams of
protein and just 3 grams of fat. I love oats before a workout.
• Blueberries. Blueberries are antioxidant-rich and have anti-inflammatory and cancer-

fighting properties. 1 cup of blueberries has 20 grams of carbohydrates with essentially
no fat or protein making them a wonderful high-volume food to enjoy as a sweet treat
or add to oatmeal and smoothies.
• Apples. A medium apple has about 22 grams of carbs with essentially no protein and
fat. Crunchy and sweet, they’re a great way to satisfy your sweet tooth. Enjoy them
with almond butter for some healthy fats.
• Banana. You can’t beat bananas for quick boost in natural energy. Banana’s are
natures power bar and make a convenient way to fuel on the go. One medium banana
contains 25 grams of carbs, not fat and a trace amount of protein.
• Strawberries. Strawberries are my favorite f ruit for enjoying a sweet, high-fiber,

nutrient-rich treat. 1 cup of strawberries contains 11 grams of carbohydrates and little
to no fat and protein.
• Zucchini. Zucchini is my favourite way to bulk up meals without extra carbs. I love
adding them to smoothies, oatmeal, and stir-f ry and making zucchini noodles. 1 cup of
chopped zucchini has just 4 grams of carbs with 1.5 grams of protein and no fat.
• Broccoli. Broccoli is just so nutritious you can’t pass it up as a healthy source of carbs.
Include it in your diet frequently. 1 cup of broccoli has just 6 grams of carbs with 2.5
grams of protein and no fat.
STARCHY CARBOHYDRATES
Starchy carbohydrates are higher in carbs than non-starchy carb sources like green
veggies. If you're an athlete, use these foods around your workout to fuel up and recover.
In general, stick to low-GI carbohydrate sources to help keep your blood sugar levels more
stable by preventing spikes in insulin. That being said, easily digestible, high-GI carbs can
be useful for quick energy.
The foods in this section are all essentially fat-f ree sources of carbohydrates. Whole grains
contain some protein but otherwise, this food group is all carbohydrate.
FRUITS (LOWER CARB)

These fruits are low-GI carbohydrates and contain little to no fat and protein. Berries
are particularly high in antioxidants, and have anti-inflammatory properties, making
them an excellent addition to any diet. These f ruits are high-volume for the number of
carbohydrates they contain so they’re great for filling up and enjoying a sweet, low-sugar
treat.
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· strawberries · blackberries · blueberries
· raspberries · oranges · peach
· watermelon · apple · grapef ruit
· pear · plum · cantaloupe
FRUITS (HIGHER CARB)

These fruits are higher in natural sugars and dense than the f ruit we discussed above.
These fruits are moderate-GI carbohydrates with little to no fat or protein.
· banana · mango · papaya
· pineapple · dates · plantain
· dried fruits (eat in moderation, only if needed) such as raisins, cranberries, goji
berries and mulberries
ROOT VEGETABLES AND SQUASHES

Root vegetables and squashes are wonderfully nutritious foods and an excellent source of
unrefined carbohydrates. These vegetables are a starchy source of carbohydrates. These
foods are low in sugar with a moderate amount of carbohydrate, a good source of fiber
and contain little to no fat and protein.
· kabocha squash · butternut squash · acorn squash
· pumpkin · sweet potato · yam
· potato · carrots · parsnips
· turnip · rutabaga
WHOLE GRAINS (HIGHER CARB)

Whole grains are rich in iron, folate, B vitamins and fiber. Whole grains are a starchy,
low-GI source of carbohydrates that contain little to no fat and a small amount of protein.
These are excellent foods for active individuals to enjoy to fuel their lifestyle.
· amaranth · barley · brown rice
· buckwheat · bulgur · corn
· einkorn · farro · kamut
· millet · teff · fonio
· quinoa · oats · rye

· spelt · wild rice · popcorn
BREAD
• whole grain bread, rolls, buns and tortillas
• corn tortillas
PASTA
· quinoa pasta · brown rice pasta · whole wheat pasta
FLOUR
· spelt flour · whole wheat flour · rye flour
· buckwheat flour · brown rice flour · chickpea flour
· quinoa flour
LEGUMES
Legumes such as beans and lentils are a good source of complex carbohydrates but also
contain protein. They are inexpensive, nutrient-rich, a good source of iron, low in fat and
high in fiber.
• beans, any variety (chickpeas, black beans, adzuki beans, mung beans, pinto beans,
fava beans, white kidney beans, broad beans, black eyed peas etc.)
• lentils, any variety (red lentils, green lentils, French lentils, black lentils)
SWEETENERS
· maple syrup · coconut sugar · agave syrup
· molasses
REFINED CARBOHYDRATES
These foods are easily digestible (low-fiber) and may be useful at certain times for a quick
source of energy.
· couscous · white rice · white bread
· pasta
NON-STARCHY CARBOHYDRATES
Non-starchy sources of carbohydrates are nutrient-dense, low-glycemic foods that should
make up a large part of your diet. These foods are high-volume, making them a great way
to fill up without overdoing it on carbs or calories. Vary your choices weekly and try to
eat as many different colours as possible to increase your micronutrient and antioxidant
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intake. This this is by no means exhaustive. If it's green and leafy, or anything but a root
vegetable or squash, it's a non-starchy vegetable.
These foods are low in carbohydrates and some, such as broccoli, mushrooms and kale,
have a small amount of protein. They contain next to no fat, if any.
· broccoli · cucumber · celery
· eggplant · kale · spinach
· swiss chard · watercress · lettuce of any variety
· collard greens · sprouts · onions, any variety
· mushroom · bell peppers · jalapeno
· artichokes · bamboo shoots · cabbage
· brussel sprouts · asparagus · zucchini
· snap peas · snow peas · radish
CARBOHYDRATE TIPS
• Swap refined, sugary foods for healthy carbohydrates like non-starchy vegetables,
sweet potatoes and whole grains.
• Eat more soups and salads. Soups and salads are both filling, healthy, high-volume
ways to fill up and increase your nutrient intake, without going crazy on carbs.
• Eat more veggies. Increasing your non-starchy vegetable intake by eating more foods
like cabbage, broccoli, zucchini, spinach, peppers and cauliflower. Try dishes like
spaghetti squash, cauliflower rice or zucchini noodles.
• Eat better carbs. If you eat a plant-based diet, there’s nothing wrong with eating less
protein and more fats and carbohydrates so you can focus on meeting your protein
needs with whole foods (rather than relying on protein powder, seitan and processed
soy products). I’d recommend 40-60% carbohydrates and 20-25% fat with a focus on
whole, unrefined carbohydrate sources and whole food fats then filling the rest of your
calories from protein sources.
WHAT ABOUT FIBER?

The recommended daily amount of fiber is just 25 grams. I recommend getting around 35
grams per day and if you eat a whole food plant-based diet, you’ll easily achieve that if not
more. If you’re new to a plant-based diet, consider increasing your fiber intake slowly to
allow your body and digestive system time to adjust.
The fibre found in complex carbs comes in two forms, soluble and insoluble. We need
both of these in our diet. We don’t digest them but they play an important role in the

body.
Soluble fibre found in foods like oats, bran, peas, barley, flax, chia, berries, carrots and
bananas turns into gel in the digestive system, helping to move things along smoothly. It
can also help to lower cholesterol levels by binding to bile salts and aids in exerting other
fat-soluble substances.
Insoluble fibre is mainly found in plant cell walls and fibrous plants such as celery, root
veggies, leafy greens, vegetable and f ruit skins, seeds and nuts. It helps add bulk to the
stool so we can have healthy bowel movements.
WHY DO WE NEED FIBER?

Fiber, in the most basic terms, is the indigestible part of plant foods. Fiber:
• can help lower cholesterol and blood lipids
• helps with weight control or weight loss by keeping us fuller, longer
• regulates blood sugar
• promotes a healthy heart
• keeps things moving through the digestive system
• is important for overall gut health
TIPS TO INCREASE YOUR FIBER INTAKE

If you struggle to get enough fiber in your diet:
• eat a serving of berries daily
• have a coconut yogurt bowl topped with flax and strawberries
• eat raw veggies with hummus for a snack
• eat a serving of nuts every day
• eat kidney beans, chickpeas, lentils and black beans
• eat a daily salad with a variety of vegetables
• include edamame in your diet
• add flax to your oatmeal
• swap all white foods for whole grain ones (pasta, bread, tortillas etc.)
• try amaranth, barley or bulgur instead of rice
WHAT ABOUT SUGAR?

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There’s nothing wrong with getting some sugar in your diet f rom whole food sources
such as fruits and whole grains. The sugar in these foods gives us energy and comes
along with fiber and other nutrients. If you stick to whole foods, you shouldn't have to
worry about getting too much sugar...unless maybe you're just eating dates all day long.
WHAT DOES SUGAR-FREE MEAN?

I believe a sugar-free/low-sugar diet is a health-promoting diet but what does "sugar-
f ree" mean exactly? To me, a sugar-f ree diet means a diet f ree f rom added and hidden,
refined sugars in our food.
Added sugar is found in things like processed foods, soda and refined, sugary treats.
These foods are typically low in nutrition and high in "empty" calories. Watch for foods
marketed as "low-fat" and "fat-free" processed foods in particular as many of these low-fat
options are high in added sugars to make up for the missing fat while still tasting good.
Processed foods often have added sugars to make them taste better and improve their
shelf life. These sugars aren’t always listed as “sugar” on the ingredient list. When reading
labels, look for to identify added sugar:
· brown sugar · anhydrous dextrose · confectioner’s powdered sugar
· corn syrup · corn syrup solids · dextrose
· fructose · honey · high-fructose corn syrup (HFCS)
· invert sugar · lactose · malt syrup
· maple syrup · raw sugar · molasses
· raw sugar · sucrose · nectars

· cane juice · evaporated corn sweetener
There is one very simple way to avoid these added sugars - stick to whole foods!
When buying packaged foods, always read labels and choose unsweetened versions
when you can. You'd be surprised where added sugars turn up, even in foods you don't
consider to be sweet, such as salad dressings and crackers.
If you experience sugar cravings, moving towards a whole food-based, low-sugar diet is a
good way to help reduce and even eliminate those cravings.
If you are transitioning away from a diet heavy in refined sugars, it's going to be tough at
first but by eating a diet rich in fiber, protein, veggies and healthy fats, your taste buds
will adjust over time and you'll not crave the same high-sugar foods you once did.
Sugar-free may mean something a little different to each of use. For myself, sugar-free
does not mean eliminating fruits and grains f rom my diet. The natural sugars found in
f ruits and whole grains are packaged along with fibre and nutrients that make them

healthy foods for us to enjoy, especially if you're active. I eat them both regularly.
How much natural sugar is suitable for you to eat depends on your genetics, health and
activity level.
I also eat processed sugar from time to time because life is short. I love chocolate and
baked goods and I'm definitely not going to eliminate them f rom my diet. I still choose
healthier alternatives but treats are a regular part of my diet. You have to decide what
works for you.
WHAT ABOUT ARTIFICIAL SWEETENERS?

I use a little stevia in my diet but stay away f rom artificial sweeteners like aspartame and
sucralose, saccharin and acesulfame potassium (things like Splenda, Sweet n' Low, diet
pop etc.). There is a ton of literature out there on these sweeteners so if you're willing to
read the studies, that's the best place to find the information you'll need to determine
whether or not you're okay with including them in your diet.
EAT LESS SUGAR

• Take it meal-by-meal. There are many easy swaps you can make to instantly reduce
the sugar in your diet.
• Make swaps. Swap sugary packaged cereal for homemade porridge with chia seeds
and fruit. I do love cereal though and enjoy some brands like One Degree Organic
Foods that have low-sugar, naturally sweetened and gluten-f ree options.
• Eliminate sugary soda. Try sparkling water, f ruit-infused water, iced herbal tea and on
occasion, enjoy Zevia for a sugar-f ree soda alternative.
• Go homemade. Salad dressings are so easy to make at home and you'll find a ton of
recipes in the Dressing chapter you can start experimenting with. Make your own
energy bars and granola bars if those are something you normally buy at the store.
Make your own soups, store-bought soups are so sneaky with sugar and soup is easy
and inexpensive to make at home.
• Savory breakfasts. Choose veggies and fats for breakfast over sweet foods like
oatmeal, cereal, pancakes, smoothie etc. to help keep blood sugar more stable
throughout the morning and reduce cravings.
• More fiber. Increase your fiber intake to help keep your full and manage blood sugar
levels.
• More fats. Increase your intake of healthy fats such as nuts, seeds and avocado.
• Whole foods. Choose whole grains over refined grains and eat whole f ruits instead of
fruit juice.
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When in doubt, cut back on processed foods, increase your intake of whole foods and
you’ll have no problem with sugar. I feel my best, have more stable energy levels and
fewer cravings when I keep my sugar intake low.
SOURCES OF FAT
Healthy, whole food fats are an important part of any diet. Why do we need them?
• energy and energy storage
• growth, development and cell function – important for recovery!
• nerve function
• cognitive function – a healthy brain!
• healthy skin
• maintaining healthy levels of the hormones testosterone, cortisol, estrogen and

progesterone
• transporting fat-soluble vitamins A, D, E and K
UNSATURATED VS SATURATED FATS

Unsaturated fats that contain omega-3, 6 and 9’s include nuts, seeds, avocado, olives and
some oils. Saturated fats include cacao and coconut butter. We need both types of these
fats in our diet but the focus should be on unsaturated fats. Choose whole foods over
oils so you can take advantage of the fiber and micronutrients they contain. For more
information on types of fats, read my post on an anti-inflammatory diet.
I mostly get fats from nuts, seeds, nut butter, tahini and avocado but I love coconut and
cacao too. I don’t really use oils in my diet aside f rom some MCT oil for bulletproof coffee
and coconut oil for desserts, on occasion.
NUTS (POLY-UNSATURATED FATS)
· almonds · brazil nuts · cashews
· walnuts · pistachios · hazelnuts
· pine nuts · pecans · macadamia nuts
SEEDS (POLY-UNSATURATED FATS)
· chia seeds · flax seeds · hemp seeds
· sesame seeds · sunflower seeds · pumpkin seeds
· snap peas · snow peas · radish

PROCESSED DAIRY ALTERNATIVES
· vegan sour cream · coconut yogurt · vegan cheeses
· almond and cashew yogurt
NUT AND SEED BUTTERS (POLY-UNSATURATED FATS)
· almond butter · cashew butter · macadamia nut butter
· peanut butter · sunflower seed butter · tahini
· homemade nut or seed butter
MONO-UNSATURATED FATS
• avocado
• olives
CACAO (SATURATED FAT)
Enjoy in moderation:
· cacao paste · cacao nibs · cacao butter
COCONUT (SATURATED FAT)
Enjoy in moderation:
· shredded coconut · flaked coconut · coconut butter

· coconut cream · coconut milk · coconut yogurt
PURE FAT (OILS)
Enjoy in small amounts, if desired:
· coconut oil · MCT oil · avocado oil

· sesame oil · hemp oil · walnut oil
· extra virgin olive oil · flax oil
PROTEIN SOURCES (AMINO ACIDS)
In the plant world, protein is packed up with other macronutrients, so you won’t find the
pure protein sources you do in animal foods. Use a variety of the foods listed below to
meet your protein requirements but also ensure you’re getting all the essential amino
acids you need.
I'll quickly list out some sources of protein here then we'll cover protein in more detail in
the next chapter.
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MOSTLY ALL PROTEIN
These foods are high in protein with low amounts of carbs and fats.
• seitan (vital wheat gluten)
• vegan protein powder
• nutritional yeast
• spirulina
• vegan meat alternatives such as Field Roast, Yves and Gardein products
PROTEIN + CARB (HIGH-FIBER, LOW-FAT)
These foods contain a moderate amount of protein and carbohydrates and are high in
fiber and low in fat.
• beans, any variety (chickpeas, black beans, adzuki beans, mung beans, pinto beans,
fava beans, white kidney beans, broad beans, black eyed peas etc.)
• lentils, any variety (red lentils, green lentils, French lentils, black lentils)
• black bean pasta
• lentil pasta
• edamame pasta
• chickpea pasta
PROTEIN + FAT + CARB
These foods contain a moderate to high amount of protein along with some carb and fat.
· edamame · soy milk · tempeh
· natto · tofu - all varieties
HIGHEST PROTEIN WHOLE GRAINS
To get more protein through whole grains you’re eating, choose these higher protein
options.
· quinoa · rolled oats · amaranth
· teff · wild rice · buckwheat
· millet
LOWEST CARB NUTS FOR PROTEIN (HIGH-FAT)
These nuts are low in carbs, high in fat and contain some protein.

· macadamia nuts · pecans · brazil nuts
· hazelnuts · walnuts
FREE FOODS
Free foods are food that don’t contain a substantial amount of any macronutrient. Many
of them are still rich vitamins, minerals and antioxidants though. These foods are great for
adding seasoning to your meals without the need for excess salt.
· fresh herbs · dried herbs · spices
· mustard · vinegar · lemon
· lime · salsa · seaweeds (kelp etc.)
PROTEIN GUIDE
When people ask me about a plant-based diet, in particular, active individuals and
athletes, the first question is inevitably about protein.
What do you eat for protein? Where do you get your protein? How do you get enough
protein? Wait, you don’t eat eggs, meat or dairy? What do you even eat?! Rest assured, it’s
totally possible to get enough protein without eating animals and animal products.
Before we get into this, don’t forget, I am not a doctor or health care professional. This is
all based on my own experiences and research and is for general information purposes
only. Please consult and MD, nutritionist or other qualified professional for professional
medical advice.
WHY DO WE NEED PROTEIN?

Proteins, made up of amino acids, are the building blocks of life. We need protein to help
repair cells and make new ones.
Protein is essential to the structure of our cells, organic, muscles, connective, tissues and
bones and it also plays an important role in metabolism since many key enzymes and
hormones, such as insulin, are proteins.
The amino acids proteins are made of are found in plant foods such as soy, beans and
legumes, nuts, seeds and grains. You do not need animal products to get all the protein
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that you need but we do need to be sure we’re getting all the essential amino acids we
need and there are 9 such amino acids we need to get through our diet.
There are other amino acids we need to build proteins, however these are considered
non-essential because they’re already present in the body. The body uses these 20
essential and non-essential amino acids to form peptides which are then used to form
proteins.
ESSENTIAL AMINO ACIDS

While yes, it’s important that we get enough protein, the real focus should actually be in
getting adequate amounts of the essential amino acids, such as lysine and methionine,
needed to build proteins.
Essential amino acids cannot be made by the body, they must be provided by the food we
eat. There are 9 essential amino acids and it’s important that we provide the body these
essential building blocks. We can consume essential amino acids throughout the day
f rom a variety of different source.
There’s no need to worry about protein combining, as long as you eat a variety of plant
protein sources over the course of a few days, your body will draw f rom them the amino
acids it’s needs. It doesn’t need to be all in one sitting or even all in one day. However, it’s
still important to get your protein from a variety of sources rather than relying on one or
two foods.
GETTING LYSINE AND METHIONINE

As many plant foods are not complete proteins (containing all essential amino acids),
it’s important to eat a wide range of protein sources to make sure you’re getting all the
essential amino acids.
HOW TO GET LYSINE

One particular amino acid to pay attention to is lysine. Lysine is the least abundant amino
acid in plant-foods. Luckily, plant proteins high in lysine are also great sources of many of
the other essential amino acids and by eating balanced plant-based diet, you can ensure
you’re all of the essential amino acid that you need.
One of the best sources of lysine is legumes, so including 1 cup of a variety of legumes
daily is a great way to get a good amount of your daily lysine needs. It can also be found
in tofu, tempeh, quinoa, amaranth, pistachios and pumpkin seeds.
If you do not regularly eat soy, make sure you’re consuming whole grains such as oats,
quinoa and whole wheat, nuts such as peanuts, pistachios, cashews and almonds, daily
beans and lentils and vegetables such as broccoli.
WHAT DOES LYSINE DO?

Lysine is responsible for growth, the production of carnitine, aiding in calcium absorption
and a deficiency in lysine can lead to nausea, depressed, fatigue and even osteoporosis.
This is why it’s so important to include a wide range of whole plant foods to make sure
you’re getting what you need.
Every day, think nuts, seeds, beans, lentils, soy, whole grains, f ruits and vegetables. If you
want to eat a vegan diet and feel food while doing it, you have to focus on consistently
eating from all of these food groups.
HOW TO GET METHIONINE

Another essential amino acid that vegans need to be aware of is methionine. Methionine
can be found in grains and legumes so it’s important to include these foods in your diet
regularly. The RDA for methionine for a 160-pound person is 1400 mg. You can achieve
this by consuming whole grains, beans, legumes, nuts and seeds throughout the day with
a focus on sunflower seeds, soy products, brazil nuts, oats, figs, whole wheat, seaweed,
onions, cacao and raisins.
WHAT DOES METHIONINE DO?

Methionine helps form cartilage in the body through the use of sulphur. People short
in sulphur-containing foods may suffer f rom arthritis and damaged tissues. Methionine
also helps with muscle growth and the formation of creatine, which is needed for cellular
energy.
OTHER ESSENTIAL AMINO ACIDS

The other essential amino acids include histidine, valine, tryptophan, threonine,
phenylalanine, isoleucine and leucine. These all play essential roles in countless bodily
functions. If you eat a wide range of the whole foods we’ve already discussed and the
foods we will get into below, you will get the amino acids that you need. A varied, whole
food plant-based diet is key to success.
HOW MUCH PROTEIN DO YOU NEED?

There is a lot of mixed information about how much protein you actually need but in
general, we don’t need as much as you might think. The US RDA of protein is 0.8 grams
per kilogram of bodyweight or 0.36 grams per pound. Now if you’re highly active and a
strength or endurance athlete, you’ll need a bit more to support growth and repair than
the average person. Somewhere in the range of 0.55 – 0.8 grams per pound of bodyweight
seems to work for most people.
Before we continue, let’s take a quick look at what some well-known vegan athletes and
supporters of a whole food plant-based diet have to say about protein needs.
PROTEIN REQUIREMENT SUGGESTIONS

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In The China Study by Dr. T. Colin Campbell, it’s recommended that 10% of your daily
calories come from protein however this recommendation is for the average individual
and does not apply to athletes.
In one interview, Brendan Brazier, Vegan ironman athlete, author of multiple books and
one of the founders of Vega, says he eats 60-70 grams of protein per day, about half of
what would traditionally be suggested for his bodyweight of 160 pounds.
Michael Greger MD, the author of How Not to Die recommends just 51 grams of protein a
day for the average person and says that most Americans get 70% more protein than they
need every day. In addition, 97% of Americans don’t reach their daily fibre intake, 98%
suffer from potassium deficient diets and most of these dietary deficiencies are a result
of an inadequate intake of plant foods.
BODYBUILDING PROTOCOLS
In the bodybuilding world, protein is considered the key nutrient for developing size and
strength, with some athletes eating upwards of 1.5 grams per pound of bodyweight. The
Academy of Nutrition and Dietetics reports that bodybuilders require 1.4 to 1.7 grams of
protein per kilogram, or about 0.63 to 0.77 grams of protein per pound of body weight
each day, well below the standard 1 gram per pound often used, which can amount to
hundreds of grams of protein daily.
Furthermore, some nutritionists take the view that if you eat a well-balanced diet there’s
a good chance you’re already meeting your protein requirements without the need to go
overboard on meat, egg whites and protein powder..
ACTIVE INDIVIDUALS NEED MORE

If you’re very active and/or looking to gain muscle, more protein than the 0.36 grams per
pound is probably a good idea. For myself, I eat about 0.7 grams per pound and I’m very
active in and out of the gym. You just have to see what works for you and go f rom there.
I don’t worry too much about protein and I eat much less than I used to when I was
following the standard macro protocol of closer to 1 gram per pound. From all the
research I’ve done, I don’t believe we need that much and I don’t believe in eating a ton
of meat, eggs, dairy and protein powder to get it. I like to get my protein f rom the whole
food, plant-based sources we’re going to discuss in this chapter.
That being said, I do keep an eye on what I’m eating to make sure I get enough to support
my active lifestyle and I do use plant-based protein powder, usually once a day.
MICRONUTRIENTS BEFORE PROTEIN

This is my personal opinion and you can come to your own conclusions but the marketing
of protein has been pushed to the point that people are confused and scared of not
getting enough. Have you ever heard of anyone having a protein deficiently? Nope, didn’t

think so.
Now, how about a magnesium deficiency, or potassium, iron, vitamin D or calcium?

Micronutrient deficiencies are quite common and how can we be sure we’re getting
enough of those nutrients? By eating a wide range of whole, plant-based foods.
CONCERNS OF A HIGH-PROTEIN DIET

One potential drawback of a high-protein/low-carb diet is a deficiency in essential
micronutrients found in carbohydrate-rich foods such as f ruits and vegetables. Fruits,
vegetables and whole grains contain the vitamins, minerals, fibre and antioxidants that
help prevent disease. In addition, high-protein animal foods are high in saturated fat,
which increases the risk of heart disease, stroke, diabetes and cancer.
WHAT’S MISSING IN YOUR DIET?

The American Heart Associated warns that “reducing consumption of carbs usually
means other, higher-fat foods are eaten instead. This raises cholesterol levels even more
and increases cardiovascular risk.” They also note that by concentrating on animal
protein sources, dieters may consume too much salt and not enough calcium, potassium,
magnesium and other important nutrients for our overall health.
IS A HIGH-PROTEIN DIET DAMAGING?

There are a lot of claims that eating a very high-protein diet is damaging to the kidneys,
liver and that it may cause cancer and osteoporosis but these are complicated issues
and more research needs to be done. From what I understand, the issue lies in what we
miss out on if we eat a high-protein diet, not necessarily the negative implications of the
protein itself and furthermore, the source of that protein seems to be key as in protein
f rom animal sources versus plant source.
BEST SOURCES OF PROTEIN

Below we'll cover all the best sources of protein in a plant-based diet. I eat these foods
often and by doing so, I’m able to reach the amount of protein I require to support
my active lifestyle. My main form of fitness is CrossFit, a high-intensity sport that
demands both strength and overall conditioning. Adequate protein is needed to support
performance, muscle growth and maintenance, and encourage recovery.
Most of these are protein-rich whole foods but I’ve also included a few of my favourite
packaged foods such as veggie burgers, vegan sausages, edamame noodles and black
bean noodles. I use these foods on occasion but the bulk of what for protein I eat is made
up of the whole food options.
There are a couple other high-protein vegan foods that I haven’t included in this list as
I never include them in my diet but just so you’re aware of them, there is also quorn
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(mycoprotein) and textured vegetable protein or TVP.
Plant-based protein sources are less concentrated than animal sources but by including
these foods throughout the day, it adds up quicker than you might think. You’re never
going to find a plant-based protein source like egg white, chicken or tuna but these
protein sources contain fibre and loads of micronutrients that animal products do not,
making them a healthy and nourishing way to get your protein.
Here’s a quick overview of the best sources of plant-based protein. We’ll get into more
detail below. I've also included a macronutrient and protein cheat sheet in the resource
section that you can print off to help you meet your protein needs.
• tempeh – 16 grams per 3 oz.
• tofu – 8-15 g per 3 oz. depending on if you use medium, firm, extra-firm etc.
• edamame – 9 grams per 1/2 cup cooked
• soy milk – 7 grams per cup
• spirulina– 2 grams per teaspoon
• hemp seeds – 10 grams in 3 tbsp
• chia seeds – 4 grams in 2 tbsp
• almonds and other nuts and nut butters – 6 grams per 1/4 cup
• pumpkin seeds – 4 grams per 1/2 cup
• rolled oats – 9 grams per 1/2 cup dry
• quinoa – 8 g per 1 cup cooked
• various beans – 7-8 grams in 1/2 cup cooked
• lentils – 9 grams per 1/2 cup cooked
• seitan – 21 grams per 1/3 cup cooked
After we cover these sources, we’ll look at the highest protein vegetables as well as some
high-protein packaged foods you can include in your diet.
TEMPEH
Tempeh is one of my favourite protein sources. It’s a fermented food making it probiotic-
rich and good for digestive health. Tempeh is a soy product, as are the following two
foods, tofu and edamame. Tempeh can be enjoyed on it’s own, in sandwich, crumbled in
soups and chili, in stir-fries or as a substitute for meat in various recipes. I love it dry-fried
until crispy and added to salads. You can read more about tempeh in this post.

Protein per serving: 16 grams per 3 oz.
TOFU
You can’t beat tofu as source of vegan protein. Check out my Real Food Guide to Tofu and
Tempeh for all the details on what kinds of tofu to buy, how to use it and more on the
nutritional benefits of soy. I recommend consuming organic tofu and staying away from
processed soy-based products such as veggie dogs and fake meats.
Protein per serving: 8-15 g per 3 oz. depending on if you use medium, firm, extra-firm etc.
EDAMAME
Edamame is an unprocessed soy bean and is an easy and yummy way to boost your
protein intake. You can add it to soups, stews, salads and just eat it as a snack with a little
sea salt. Try it in my high-protein edamame mango salad or wild rice and edamame salad.
Protein per serving: 9 grams per 1/2 cup cooked
NUTRITIONAL YEAST
Nutritional yeast is another one of my favourites for boosting my protein intake. It’s also
fortified with B12, an important vitamin for vegans and plant-based eaters to be aware of.
Protein content: 6 grams in 2 tbsp
SPIRULINA
Spirulina isn’t going to account for a huge part of your protein intake but I like adding a
couple teaspoons to my smoothies for a little boost. It actually has the highest protein
content of any food but you don’t consume it in large quantities. Adding 2 teaspoons to
your smoothie will provide 4 grams of protein, which doesn’t sound like a lot but it all
adds up. You’ll also get about 15% of your daily iron. Spirulina also has countless other
health benefits such as detoxification and anti-inflammatory properties, so I use it either
way.
Protein content: 2 grams per teaspoon
HEMP SEEDS
Hemp seeds are one of my top suggested healthy foods. They’re anti-inflammatory, high
in protein, omega-3 essential fatty acids, iron, vitamin E and more. For a vegan protein
source they’re also low in carbohydrates which can be helpful at times. I also like to use a
plain, organic hemp protein powder for bumping up the protein in oats and smoothies. I
add hemp seeds to smoothies, oats, salads, dairy-free yogurt, breakfast bowls and even
stir them into soups.
CHIA SEEDS
I like chia seeds since in addition to their protein content they’re loaded with other
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nutrients such as omega-3. I’ll add them to smoothies, oats, bars and use them to make
chia seed pudding.
ALMONDS
Almonds are one of the highest protein nuts and they’re also high in fibre, vitamins and
minerals. Raw almonds and almond butter are both good choices for a little hit of protein.
Protein content: 6 grams per 1/4 cup
OTHER NUTS, SEEDS AND BUTTERS
Pumpkin seeds, sesame seeds, cashews and sunflower seeds all contain protein and other
essential nutrients such as zinc, iron and magnesium. You can eat them raw as snacks,
add them to recipes and of course, as nut butters such as almond butter, peanut butter
and tahini. All nuts and seeds contain come protein and are high in many other nutrients
so I include at least a few servings in my diet every day.
QUINOA
Quinoa is one of the highest protein grains so I like using it as an alternative to brown rice.
You can use it for breakfast cereal, in soups and stews, in salads or as a side on its own. It’s
versatile, inexpensive, easy to cook and naturally gluten-f ree. Read more about quinoa in
my guide to whole grains. Try it in my Vegan Chickpea Quinoa Stew.
Protein content: 8 g per 1 cup cooked
ROLLED OATS
You can’t beat oats for a healthy, nourishing plant-based food. There are so many ways
to use them, from sweet to savoury. Oats are also anti-inflammatory, high in fibre and
minerals and low in fat.
Protein content: 9 grams per 1/2 cup dry
OTHER WHOLE GRAINS
Brown rice, wild rice, amaranth, teff, buckwheat and f reekeh all contain a decent amount
of protein and many other essential micronutrients. I would recommend 3-5 servings
daily.
CHICKPEAS
Chickpeas are the bean I use the most in my kitchen. They’re a good source of protein and
are high in dietary fibre, manganese, folate, iron, copper and zinc. I love them for making
hummus, burgers, soups, stews and salads.
Protein content: 7 grams in 1/2 cup cooked
BLACK BEANS

Black beans are a good source of protein and many other nutrients. They’re high in fibre,
folate, copper, manganese, magnesium, iron and thiamine.
Protein content: 8 grams per 1/2 cup cooked
LENTILS
Lentils are inexpensive, versatile, healthy, low in fat and high in protein and fibre.
OTHER BEANS
All beans and varieties of lentils are a good source of plant-based protein. Switch things
up and try:
• kidney beans
• black-eyed peas
• beluga lentils
• white kidney beans
• pinto beans
• fava beans
• lupini beans
Beans are great for making dips such as hummus and homemade veggie burgers such as
my vegan chickpea burgers, so there are a ton of ways to use them. The fibre that beans
contain has also been shown to lower cholesterol and blood pressure and help maintain
stable blood sugar levels.
SEITAN
Seitan is made from vital wheat gluten and while I wouldn’t recommend on relying on
it for a staple protein source, it can be used on occasion for special meals and treats.
Cooked seitan has a similar texture to meat so it’s typically used as a meat substitute. It’s
very high in protein with little fat and carbohydrate.
PACKAGED VEGAN PROTEIN SOURCES

It can be helpful to have these packaged items on hand for quick, higher-protein meals
when you need them. Focus on the foods f rom the whole food list first but know that
there are these other options available when you need them.
• Explore Asian Noodles. Explore Asian carries a line of bean-based noodles such as
black bean or adzuki bean spaghetti, edamame noodles and mung bean noodles. I
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really like them and they’re a good alternative to wheat noodles if you’re looking for
something grain-free, low in fat and high in protein. You can use them anywhere you’d
use regular noodles and they work great for Italian dishes or for curries and stir-fries.
Protein content: 25 grams per serving (varies by type).
• Banza Pasta. Benza makes a line of chickpea pasta which is really good and I find
close to real pasta than the Explore Asian noodles however they’re not as high in
protein. You can use them in any pasta or noodle dish. Protein content: 15 grams per
serving.
• Field Roast Sausage. For store-bought vegan sausages I like Field Roast the best. They
have a clean ingredient list and taste great. You can eat them on their own or add
them to stews, chili, salads or even breakfast burritos. Protein content: 21 grams per
serving.
• Protein Powder. I use plant-based protein powder as a convenient way to reach my

protein needs but if you're not highly active you probably don’t need to supplement
with protein powder. I usually have 1 serving per day of either a pea protein-based
powder or powder made from whole food protein sources such as pumpkin, quinoa,
brown rice, hemp, chia and alfalfa. I also use a plain, organic hemp protein and brown
rice protein powders. Protein per serving: 20-30 grams per scoop.
• Veggie Burgers. For store-bought veggie burgers, I like ones f rom Sol. I rarely buy
them but they’re handy on occasion if you need quick protein source for dinner or
are camping or going to a BBQ. We don’t have much of a selection here in Canada
for veggie burgers yet and I know there are quite a few other options available in the
US, so you can also check your local grocery store to see what’s available. Protein per
serving: 12 grams per serving.
HIGHEST PROTEIN VEGETABLES

Aside from eating these high protein vegan foods, I try to opt for the highest protein
vegetables when I can. Here are the highest protein vegetables. Once you start focusing
on them and incorporating them into your diet, the protein really adds up throughout the
day.
• Green Peas – 8 grams protein per cup
• Bean Sprouts – 3 grams protein per cup
• Spinach – 1 gram protein per cup
• Kale – 3 grams protein per cup
• Avocado – 2 grams in half an avocado
• Mushrooms – 3 grams protein per cup

• Artichokes – 4 grams in one small artichoke
• Brussel Sprouts – 3 grams protein per cup
• Asparagus – 3 grams protein per cup
• Broccoli – 3 grams protein per cup
VEGGIE PROTEIN ADDS UP

That may not sound like a lot but a few big handfuls of spinach in your smoothie or tofu
scramble, a big salad at lunch with roast brussel sprouts and green peas and a stir-fry
at dinner with broccoli, mushroom and kale and you’ve just added about 35 grams of
protein to your day. In addition and in contrast to animal protein, you’ll be loading up on
dietary fibre, which is so important for keeping us healthy, disease-fighting antioxidants
and plenty of essential vitamins, minerals and amino acids.
MACROS: TIPS FOR HITTING YOUR PROTEIN

I’m in this for health and I’d much rather feel good and eat a longevity-promoting diet
than eat processed foods in order to hit an arbitrary protein number, so I really don't
worry to much about protein. I know I get enough when I eat a range of whole foods.
"Let’s wrap up the protein question with one thought to ponder. Some of the
strongest and most f ierce animals in the world are Plant Powered. The elephant,
rhino, hippo, and gorilla have one thing in common—they all get 100 percent of
their protein f rom plants."
Rich Roll, Finding Ultra
I’m a firm believer in a whole food, micronutrient-rich, plant-based diet, in addition, I

don’t believe it to be necessary to eat a very high-protein diet. I now eat around 110-120
grams of protein daily and that is easily achievable though whole foods. You’ll still have to
be conscious of eating a range of whole food protein sources but it’s no problem once you
get the hang of it.
Here are a few tips to ensure adequate protein:
• Eat protein with every meal. The easiest way to meet your protein requirements is
to include a source of protein with every meal and snack. If all your meals and snacks
more or less hit the ratio of macronutrients you’re aiming for, it will be easy to get
what you need by the end of the day.
• Variety. Eat a range of plant protein sources to make sure you’re getting all your amino
acids. Eat your beans, lentils, nuts, seeds, soy, whole grains and vegetables.
• Consider protein powder. I have 1 serving of whole food plant-based protein powder
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per day to top up my protein needs then easily get the rest through whole foods. I like
to blend it into coffee, matcha and smoothies, add it to oatmeal, mix it with coconut
yogurt or mashed squash or sweet potato and make protein pancakes
• Smoothies. Enjoy a daily smoothie with protein-rich ingredients.
• Supplement. Consider a vegan EAA supplement but focus on whole foods first, or look
for a protein powder that contains EAA's.
• Adjust your macros. Reduce your protein intake and increase your carbs to make up
for the calories. There is no magic macro numbers so don’t worry so much about it.
Consistency is far more important than specific macro ratio.
• Keep focusing on micronutrients. Are you getting enough iron, calcium, iodine, fibre
and vitamins?
SAMPLE MEAL PLANS FOR PLANT-BASED ATHLETES

I’m including 2 sample meal plans for vegan athletes below. Meal plan 1 is a higher-
carb, lower-fat plan with a 50% carb, 25% fat and 25% protein macronutrient ration and
meal plan 2 is a lower-carb, higher-fat plan with a 30% carb, 45% fat and 25% protein
macronutrient ratio.
Whether you eat a higher or lower carb diet depends on:
• your body
• your goals
• your genetics
• your sport and activity level
• your food preferences
I can’t tell you how to eat, nor should you change how you eat based on what works for
someone else. Figuring it out may take some experimentation but most people do best
with a moderate carb intake of about 50% with the rest of their calories coming f rom fat
and protein. Regardless of the macronutrient ratio you use to fuel your sport, food quality
and consistency are key to success.
NUTRIENT TIMING
These plans are set-up for those that train early the morning. You can adjust the carbs as
needed, placing most of them before and after your workout.
I eat an early morning, pre-workout snack before training and then breakfast is my post-
workout meal. If you train in the evenings, you can add more carbs to your lunch and
dinner and stick to non-starchy carbs for breakfast.

Much like supplementation, nutrient timing is more of an “icing on the cake” situation.
Nail down food quality, overall intake, lifestyle choices and hydration first, then you
can fine tune with nutrient timing. It depends on your goals too. If you’re currently
maintaining your weight, you can be more flexible with your food choices. If you have fat
loss goals, nutrient timing can be more of a factor but overall intake is still going to trump
specific nutrient timing.
Also, don’t be so worried about it that you don’t allow for any flexibility in your lifestyle.
Sometimes we go out for dinner, sometimes we have parties and events and birthdays,
life is short. We’re all different but if you’re not a professional athlete, chill a little! One
cookie isn’t going to ruin your results, just like one salad isn’t going to make you healthy.
MEAL PLAN 1: HIGHER CARB/LOW-FAT

PRE-WORKOUT SNACK
Choose one:
• whole grain toast with chia seed jam and half an apple
• sweet potato with blueberries
• mashed squash mixed with vanilla protein and topped with berries
• overnight oats with protein powder and banana
• chopped apple with cinnamon
• homemade granola with blueberries and almond milk
BREAKFAST
Choose one:
• Simple Creamy Banana Oatmeal
• Carrot Zucchini Pumpkin Oatmeal
• Sweet Potato Breakfast Hash
• Vegan Sweet Potato Breakfast Burritos
• Smoothie bowl with frozen fruit, spinach, spirulina, f rozen squash or zucchini, topped
with hemp seeds
LUNCH
Choose one:
• Vegan BBQ Chickpea Salad
• Edamame Broccoli Wild Rice Salad
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• Vegan Thai Chopped Salad with Peanut Sauce and Tofu
• Vegan Chickpea Salad with Lemon Tahini Sauce
• Roasted Vegetable Lentil Salad
DINNER
Choose one:
• Brown Rice and Baked Tempeh Bowls
• Roasted Potato Avocado Buddha Bowls
• Vegan BBQ Tofu Bowls
• Vegan Sweet Potato Tofu Bowls
• Spaghetti Squash Noodles
SNACKS
Choose as needed:
• berries
• apple and almond butter
• steamed broccoli
• veggies and homemade hummus
• cooked spaghetti squash
• roasted veggies with tahini
• Simply Protein bar
MEAL PLAN 2: LOWER CARB/HIGHER-FAT

PRE-WORKOUT SNACK
Choose one:
• butternut squash with blueberries, coconut yogurt and almond butter
• homemade coconut flour bread with sunflower seed butter
• grain-free nut and seed granola with blueberries
• chocolate chia seed pudding
• overnight n’oatmeal made with coconut, hemp seeds, flax and almond flour

BREAKFAST
Choose one:
• tofu scramble with kale, onion, mushrooms and peppers with a small piece of toast or
sweet potato with nut butter, and some avocado
• marinated tempeh with steamed kale and sweet potato
• baked tofu with steamed broccoli and spaghetti squash
• sweet potato and kale cooked in avocado oil, topped with hemp seeds
LUNCH
Choose one:
• Buddha bowl with a couple big handfuls of greens, pumpkin seeds, hemp seeds,
lentils, edamame and baked tofu
• kale salad with baked tofu, steamed broccoli, beets, carrots, sunflower seeds and tahini
sauce
• Cauliflower Fried Rice
• Pineapple Cashew Cauliflower Rice
• big salad topped with marinated tempeh, shredded cabbage and roasted veggies,
tahini, nuts, seeds and avocado
DINNER
Choose one:
• big bowl of zucchini noodles with pesto, broccoli and seitan cooked in avocado oil and
topped with nutritional yeast
• Coconut Cauliflower Rice Buddha Bowl
SNACKS & DESSERTS
Choose as needed:
• sugar-free chocolate fat bombs
• smoked tofu on rice cakes with cashew cream cheese and cucumber
• chia seed pudding
• roasted cabbage with tahini
• steamed broccoli with tahini
• avocado with salt and pepper
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• homemade flax crackers
• vegan freezer fudge
• paleo energy bars (see blog)
• paleo coconut bars (see blog)
• Simply Protein bar
MICRONUTRIENT GUIDE
There are a few nutrient concerns if you don’t eat animal products but know that these
concerns are more so about not eating enough plants than they are about not eating
animals.
The Academy of Nutrition and Dietetics states that an appropriately planned vegan diet
is healthful for all stages of life. They further advise that plant-based diets may provide a
variety of preventative health benefits. Of course, as with any diet, a poorly planned plant-
based diet could be dangerous but the same thing could be said for an omnivore not
eating enough whole plant foods.
WHAT ARE MICRONUTRIENTS?

Micronutrients, which includes vitamins, minerals, phytonutrients and myconutrients,
don’t give us energy like macronutrients (carbs, fat, protein) do but they do help keep us
healthy and thriving.
There are over 10,000 known phytonutrients and myconutrients so far and they’re still
being discovered. There are so many we don’t even know what all of them do, but we do
know that these compounds:
• scavenge free radicals as antioxidants
• influence hormone function
• help with DNA and cellular repair
• fight bacteria and pathogens
• lower inflammation
• lower blood clotting and coagulation
• inhibit fat synthesis

• transport macronutrients throughout the body
FOOD FIRST
Due to the complexity of these nutrients and how little we understand about how they
function together, the best sources are always whole foods over supplements.
Supplements have their place, They’re meant to supplement a healthy diet and act as
insurance, however it’s very important that you regularly eat as many different whole
plant foods as you can.
There is a powerful concept called food synergy and it says that the health benefits of
eating whole foods can’t be explained by the benefits of any one specific nutrient in
those foods.
For example, in one study it was found that a diet rich in whole grains did in fact reduce
mortality from all causes but it was found that there were additional benefits to eating
whole grains that none of the nutrients alone or even together could explain. The
study suggested there was something else in whole grains that protects against death,
suggesting that the parts all acted synergistically. This is when researchers began to pay
attention to food synergy, or the idea that a whole food might be more than the sum of
its nutrient parts.
There is so much power in what nature has already developed for us. Eat a lot of whole
foods, supplement as needed and monitor your health to make improvements if
necessary. As long as you remain healthy, there is no reason why you can’t enjoy a whole
food plant-based diet for the long-term and feel great while doing it.
A WELL-PLANNED DIET IS KEY

Although a vegan diet is considered healthful at all stages of life, I can’t stress enough
how important some planning is to ensure you’re getting what you need. Some
supplementation, an effort to eat specific foods and some monitoring and self-awareness
are all needed to make sure you’re staying healthy. If you plan to eat plant-based long-
term, you must take the necessary measures to ensure you won’t be missing any vital
nutrients. I like to use this knowledge as inspiration to make better food choices.
VEGAN NUTRITION GUIDE

Below we’ll be getting into all the nutrients to consider if you eat a plant-based diet. In
fact, even if you don’t eat a plant-based diet, this still applies. Many omnivores are also
deficient in these nutrients, so avoiding animal products is not necessarily the problem.
Not eating enough whole, plant-based foods is more of the issue and before we get into
this, know that getting enough protein isn’t going to be a concern. It’s more a matter of
regularly eating a wider range of whole plant-based foods to cover all your micronutrient
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needs.
The top four nutrients vegans should consider are vitamin B12, vitamin D, omega-3 DHA
and EPA and iodine. We’ll discuss those as well as calcium, iron, zinc, magnesium, vitamin
K, vitamin A and a number of others.
VITAMIN B12
RDA: 2.4 mcg
Vitamin B12 is synthesized by bacteria found in dirt and soil. It’s a common misconception
that it only comes from animal flesh and animal secretions such as eggs and milk.
Humans got their B12 by eating soil-grown f ruits and vegetables for thousands of years,
however, soil is so depleted today, it’s no longer an adequate source of B12. We also wash
our fruits and vegetables so well today that we aren’t consuming the traces of dirt and
soil we used to.
Vitamin B12 is a key nutrient needed for red blood formation, neurological function
and DNA synthesis. It is typically suggested that all vegans and plant-based eaters
supplement B12.
B12 is the only vitamin that is not recognized as being readily available f rom whole,
plant-based foods and sun exposure. It is very important that all vegans make sure they
have an adequate intake of B12. We can meet our needs through a combination of B12
supplementation and B12 fortified foods.
SYMPTOMS OF B12 DEFICIENCY

Clinical B12 deficiency can cause anaemia or nervous system damage, however, most
vegans get enough to avoid a clinical deficiency. Deficiency symptoms can also include
loss of energy, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision,
abnormal gait, sore tongue, poor memory, confusion, hallucinations and personality
changes. These symptoms are not immediate but rather develop over time before being
recognized as a result of B12 deficiency.
HOW TO GET ENOUGH B12

Plant-based eaters can get enough B12 through one of, or a combination of the following
methods:
• Eat B12 fortified foods 2-3 times per day.
• Take 10 mg of supplemental B12 supplement daily.
• Take a 1000 mg B12 supplement a couple times a week or 2000 mg once a week.
It should be noted that regardless of diet, everyone over 50 years of age should eat B12
fortified foods and use a B12 supplement due to impaired B12 absorption that occurs with

aging.
I use a sublingual B12 spray providing 500 mg of B12 daily. I also regularly eat tempeh,
nutritional yeast and fortified plant-based milks.
B12 FORTIFIED FOODS

B12 fortified foods include store-bought plant-based milks, such as almond and soy milk,
fortified nutritional yeast and fortified breakfast cereals. In addition, nori seaweed and
tempeh both contain small amounts of bioactive vitamin B12.
OMEGA-3 DHA AND EPA

RDA: 1.6 g per day for men, 1.1 for women
Note that the RDA is for overall omega-3 fatty acids and there is no recommended daily
amount for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). That being
said, the American Heart Foundation recommends adults consume 500 mg of DHA and
EPA combined per day, furthermore, studies have recommended 1000 mg per day of DHA
and 220 mg per day of EPA.
Omega-3 fatty acids are essential for brain health, nutrient absorption and overall optimal
health. They also have a healing effect in the body and have powerful anti-inflammatory
properties. A lack of omega-3 in the diet can cause brain damage, depression, auto-
immune disease, poor digestive health, mood imbalances and more.
GETTING DHA AND EPA

The main concern on a vegan diet is getting DHA and EPA fatty acids rather than
omega-3 in general, as it’s quite easy to get enough ALA, or alpha-linoleic acid f rom
plants. EPA and DHA which are found in animals such as fish, which is where omnivores
get the majority of it. Luckily, vegans can take algae-based supplements that contain
DHA and EPA, which I would recommend doing in addition to eating omega-3 rich foods
such as hemp, flax, chia and walnuts.
Our bodies do convert some omega-3 fatty acids into EPA and DHA however it’s not an
efficient process so we still get DHA and EPA through our diet. Additionally, studies have
also shown that too much omega-6 blocks the conversion of omega-3 into DPA and HDA
and with Americans today over-consuming omega-6 and being deficient omega-3 to
begin with, this only furthers the problem.
So, to meet DHA and EPA recommendations, it’s suggested vegans should exceed the
RDA for omega-3 while keeping their omega-6 intake low. Omega-6 fatty acids are
primarily consumed through oils we use for cooking. Check out my post on an anti-
inflammatory diet for more information on the issues with omega-6.
I use a daily vegan algae-based omega-3 supplement with DHA and EPA and I eat plenty
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of the foods below to make sure I’m covering my omega-3 needs. I also like the Udo’s Oil
3-6-9 Blend with DHA.
OMEGA 3 RICH FOODS

· flaxseed · walnuts · hemp seeds
· spirulina · wakame (seaweed) · chia seeds
· legumes · winter squash · cauliflower and brussel sprouts
· leafy greens · berries and mangoes · wild rice
VITAMIN K2
RDA: 120 mcg for men and 90 for women
Vitamin K plays a role in blood clotting, bone and brain health and kidney function and
it is easily found in a vegan diet, so long as you’re eating plenty of f ruits and vegetables.
Vitamin K comes in a two different varieties. Vitamin K1 is the primary, natural form of
vitamin K we obtain through plants and vitamin K2 is produced by intestinal bacteria. K2
is particularly important for its role in bone health as it helps to shuttle calcium around
the body to be utilized as needed.
K2 can also help prevent calcium from building up as plaque in the arteries and causing
atherosclerosis. K1 deficiency is quite rare but K2 can be a concern as a deficiency could
put you at risk for osteoporosis.
CALCIUM AND HEART DISEASE

Because some healthy adults may be lacking sufficient K2 yet taking calcium
supplements, this can actually increase the risk of heart attached or stroke. There are no
symptoms for this issue, calcium simply builds up in the arteries when K2 is not present.
This is why it’s important to get calcium through your diet rather than overdoing it with
a calcium supplement. If you do plan to supplement for healthy bones, you can look at
a supplement containing calcium, vitamin D, magnesium and vitamin K2 instead of just
calcium.
Since bacteria produce vitamin K2 in our guts, it’s also important to include fermented
foods in your diet to promote healthy gut flora. Vitamin K is also fat-soluble so you should
include a source of healthy fat when you eat vitamin K rich foods. A small amount of nuts,
seeds or avocado with meals should do the trick.
VITAMIN K RICH FOODS

· brussel sprouts · miso and natto · cabbage
· kale · turnips · broccoli

· okra · pumpkin · edamame
· spinach · kiwi · wheat bran
· swiss chard · parsley
VITAMIN A
RDA: 900 RAE for men and 700 for women
Note the RDA for vitamin A is measured in retinol activity equivalents or RAE. This is the
amount of potential vitamin A activity a food has.
Even though a healthy, vegan diet contains many excellent sources of vitamin A, well, the
precursor to vitamin A, it’s still worth covering just to be aware of its importance. Vegans
don’t have any preformed vitamin A in their diets as it’s only found in animal products
but it can be synthesized from carotenoids found in plants, most notably and most
biologically active of which is beta-carotene.
Studies have shown it takes as much as 12 micrograms of beta-carotene to produce one

microgram of vitamin A, so it’s important to include really load up on beta-carotene rich
foods. Luckily, this is quite easy to do. You should also combine vitamin-A rich foods with
fats to improve the absorption. Adding small amounts of nuts, seeds and avocado to all
your meals is a great way to do this.
VITAMIN A RICH FOODS

· sweet potato · butternut squash · cantaloupe
· kale · spinach · carrots
· kale · apricots · collard greens
VITAMIN D
RDA: 600 IU
Vitamin D plays a role in calcium absorption and cell growth. A deficiency in vitamin
D is linked to cancer, muscle weakness, depression and weakened bones. Vitamin D
deficiency can be a concern for vegans and omnivores alike as we don’t get as much sun
exposure we used to.
Vitamin D2 is derived from plant sources while vitamin D3 is derived f rom either sheep’s
wool or lichen. Vitamin D3, or cholecalciferol, is the naturally occurring vitamin D and it is
produced by the human body when skin makes contact with direct sunlight. Vitamin D2,
or ergocalciferol, is the form found in most Vitamin D supplements.
Not very many vegan foods naturally contain Vitamin D plus, if you live somewhere that
doesn’t see a lot of sun during the winter months, vitamin D can be a concern. During
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the summer months, vitamin D can be obtained through sun exposure with just 20-40
minutes of sun on the face and arms for the body to convert vitamin D.
If you do plan to supplement vitamin D, look for plant-derived vitamin D3. We don’t see
much sun here in Vancouver during the Fall and Winter so I use a daily vegan vitamin D3
spray to make sure I get enough.
VITAMIN D-RICH FOODS

• fortified soy and almond milk
• fortified cereals
• fortified tofu and fermented soy products
• all kinds of mushrooms
IODINE
RDA: 150 μg/day
Iodine is a trace element needed by the body to produce thyroid hormones, making it
important for metabolism and bone and brain development during pregnancy. Iodine
deficiency can cause insufficient thyroid hormone production, which among other
issues can contribute to autoimmune disease of the thyroid, enlargement of the thyroid
gland, or goiter and issues with fetal development. Iodine deficiency is quite common
worldwide and is not confined to vegans.
Only a few small studies have found that vegans may have a greater risk for a lower iodine
intake than the general population but it’s nothing that can’t be taken care of once you’re
aware of the important nutrient. We don’t need much iodine daily so even though there
isn’t’ that much found in food, it’s pretty easy to reach the daily recommended amount.
WHERE TO GET IODINE

The most potent sources of iodine are sea vegetables. Just a small amount of kelp, dulse
or kombu provides more than your daily requirement. Most other plant foods are not a
reliable source of iodine however you will find some in cranberries, potatoes, navy beans
and blackstrap molasses. I use kelp flakes in place of salt as a condiment for things like
soups, salads and sandwiches and that allows me to easily get enough iodine.
Most salt used in North America is iodized to prevent deficiencies so I wouldn’t say there’s
a need to supplement iodine if you live here. However, I would recommend including
seaweed in your diet as s source of iodine. Aside f rom foods, iodized salt is the easiest way
to get iodine however it’s important we don’t start consuming excess salt.

CALCIUM
RDA: 1000 mg
Calcium is not too difficult to get in a vegan diet but it’s important to be aware of it and
make sure you’re consuming plenty of calcium-rich foods as it’s a key nutrient for overall
health. Calcium, along with vitamin D, is an important nutrient for bone health.
Calcium is also essential for muscle and heart function, blood flow, nerve impulses,
enzyme reactions and more. A diet rich in calcium is absolutely essential to optimal
health and when there are insufficient levels of calcium in the blood, the body will use
calcium from bones, weakening them in the process.
WOMEN AND CALCIUM

Women, in particular, should be aware of calcium and vitamin D intake as age-related
hormonal changes can cause a decline in bone mass and women just have less bone
mass than begin with. We can promote healthy bones through our diet and lifestyle but
calcium and vitamin D intake is a particularly important part of that.
FACTORS AFFECTING CALCIUM LOSS

There are a number of factors that contribute to calcium loss in particular high-protein
diets, diets high in sodium, high caffeine intake and smoking cigarettes. If you regularly
eat the foods below and avoid these habits that may decrease, you should be covered
for your calcium needs. If you’re concerned, work with a health care professional to
determine if supplementation is needed.
CALCIUM FORTIFIED FOODS

As for getting calcium from fortified foods, I see no reason not to take advantage of it. We
don’t have to rely on them but they can be helpful to fill in gaps as needed. Store-bought
milk, both cows milk and plant milk are fortified with vitamin D and calcium. Adding just
1-2 servings to your diet daily can daily cover your calcium needs. This is why I often opt
for store-bought plant milk over homemade. I love homemade plant milk and make small
batches often but I always have store-bought almond milk on hand to easily cover my
calcium needs.
CALCIUM RICH FOODS

· collard greens · figs · tempeh, natto
· kale · turnip, turnip greens · sesame seeds and tahini
· amaranth and teff · quinoa · blackstrap molasses
· beans, peas, lentils · almonds · bok choy
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· brocolli · seaweeds such as kelp · almonds
· fortified plant milk · spinach · mustard greens
ZINC
RDA: 15 mg/day
I find it easy to get adequate amounts of zinc but it’s still important to plan for this
essential mineral. Zinc deficiencies can result in hair loss, a weakened immune system,
hormone imbalance and acne. Zinc is important for carbohydrates metabolism,
testosterone production, healthy eyes, skin and nails, a strong immune system and
healing. You can achieve your daily zinc needs through whole foods by including plenty of
the foods listed below.
BIOAVAILABILITY OF ZINC
Note that it’s suggested vegans should increase the RDA of zinc by as much as 50% to
account for the phytates in grains and legumes decreasing nutrient absorption. You can
soak and/or sprout your legumes, nuts and grains to remove some of the phytic acid to
improve the bioavailability of zinc and other nutrients. Read more on this in my post on
whole grains.
ZINC RICH FOODS

• legumes such as tofu, edamame, tempeh, kidney beans, black beans, chickpeas, lentils
and peanuts
• raw cacao nibs or powder
• nuts such as walnuts, cashews, pecans, pine nuts and almonds
• seeds such as hemp seeds, chia seeds, pumpkin seeds and sunflower seeds
• oats
• wheat germ
• fortified cereals
MAGNESIUM
RDA: 400 mg
Magnesium is an essential mineral that is a part of over 300 processed in the body.
Luckily, plants are loaded with magnesium so it’s quite easy to get enough through a
healthy diet. Magnesium plays a role in mood, weight, sleep, digestion, heartbeat, energy,

metabolism and can even affect PMS and depression. Magnesium also helps regulate
the nervous system, blood pressure and even reduces our risk of heart attack and stroke.
Magnesium deficiency is quite common today, not just for vegans, so make sure you’re
including plenty of magnesium-rich foods in your diet.
I supplement magnesium with 400 mg of magnesium bisglycinate before bed.
MAGNESIUM RICH FOODS

· kelp · banana · dried figs
· leafy greens · broccoli · legumes
· whole grains especially oats · cacao · almonds and cashews
· hemp, chia, pumpkin and sunflower seeds
IRON
RDA: 18 mg/day
Iron is important in the body for energy production, immunity and DNA synthesis. I find
iron one of the easiest nutrients to get enough of on a vegan diet and I easily get enough
through eating whole foods. It’s important for vegans to eat iron-rich foods daily along
with plenty of vitamin C, which aids in iron absorption.
IMPROVING IRON ABSORPTION

If you’re healthy and eat a whole food, plant-based diet, there’s no need to be worried
about iron however iron absorption is something to be aware of. We can improve iron
absorption by:
• eating vitamin C-rich foods such as bell peppers, broccoli, cabbage, oranges,
strawberries, kiwi, camu camu, pineapple, brussel sprouts and grapef ruit with meals
• avoiding tea and coffee at meals as they can reduce absorption
• eating more legumes such as peanuts, beans, lentils and peas
• cooking in a cast iron skillet
ATHLETES AND IRON

Iron deficiency can impair muscle function and limit work capacity so it’s important that
athletes ensure they’re getting an adequate iron intake. The average requirement for
iron may be 30-70% higher for athletes engaging in regular, intense endurance exercise.
If you’re an endurance athlete such as a long-distance runners, and in particular female
and adolescent runners, you may want to work with a nutritionist to determine if iron
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supplementation is needed.
IRON RICH FOODS

· fortified whole grain cereal · molasses · lentils
· spinach · kidney beans · garbanzo beans
· tempeh · edamame · pinto beans
· almonds · sunflower seeds
You’ll also find iron in pistachios, collard greens, oats, walnuts, tofu, sweet potato, kale,
broccoli and peanuts. There’s no need to stress over combining vitamin C and iron as it
will happen naturally if you eat a range a whole, plant-based foods at every meal, it’s just
something to be aware of.
SULFUR
Sulphur is not commonly brought up as a nutrient concern and in fact, there is no RDA
it although it is important for optimal health. Sulphur helps improve the absorption of
protein and enzymes from food and acts as an antioxidant helping to fight cancer. A
sulphur deficiency can cause bone loss, a sluggish metabolism, joint pain, blood clots and
tissue damage.
Most dietary sulphur is found in the amino acids present in animal products but there are
a few plant-based sources of you can include in your diet to make sure you get enough.
SULFUR-RICH FOODS
· coconut oil · olive oil · kale
· garlic · onions · asparagus
· legumes
MSM SUPPLEMENTATION
You may also want to consider supplementing with MSM, or methylsulfonylmethane, if
joint pain, inflammation, fatigue, stress and lowered immunity are an issue. MSM is the
oxidized form of dimethyl sulfoxide (DMSO), an organic sulphur compound f rom lignan.
It’s an organic sulfur-containing compound that’s used to improve immune function,
lower inflammation and help restore healthy bodily tissue. MSM is also a popular joint
health supplement. It also naturally occurs in some green vegetables and other food
products. MSM may be particular useful for athletes to help reduce muscle pain, improve
recovery after exercise, reduce fatigue and support mood.
OTHER CONSIDERATIONS

There are a number of other nutrients that vegans may want to consider on an individual
basis as they’re not found in any plants. I did a ton of research on this and f rom what I
understand supplementation is not necessary with the possible exception of high-level
athletes and those concerned with athletic performance.
Dr. Michel Greger says, “So there’s a number of nutrients carnitine, carnosine, taurine,
creatine that are not made by plants, then you say ‘Uh oh! That’s all I eat, what do I do?
They’re only made by animals’. Well, guess what? You’re an animal, right? And we make
it just like the cow makes it that people eat, we make it too, we’re animals too, and so we
make all the carnitine we need just like the cow does.”
So basically, no, none of these nutrients are found in plants but they can all be produced
by the body and do not need to be obtained through our diet. By consuming a wide
range of plant-based protein sources to cover all the essential amino acids, we can
naturally synthesize these compounds without the need for consuming animal protein.
Let’s take a quick look at them either way.
CREATINE
The benefits of creatine include anaerobic endurance, increased strength and possible
improved cognitive abilities. Creatine won’t actually build muscle itself but it can help
you improve strength by allowing you to train harder for longer. Most creatine is created
synthetically and 100% vegan however capsules can contain gelatine, so check with the
brand you’re using if you’re unsure. Is creatine necessary to supplement? Absolutely not,
however, it can be considered on an individual basis if a high-level of athletic performance
is a concern.
CARNOSINE
Carnosine is a dipeptide made up of amino acids L-histadine and beta-alanine. Carnosine
acts as an antioxidant in the body, most importantly it prevents glycoselation, a factor
contributing to aging, inflammation and other negative health implications.
Carnosine is synthesized in animal tissues and not found in plant foods. There hasn’t been
much research on carnosine supplementation and it doesn’t seem that it’s necessary until
more is known however supplementation may have some positive benefits for athletes.
BETA-ALANINE
Beta-alanine, a non-essential amino acid produced in muscle tissue, has been shown to
enhance muscular endurance and delay fatigue. The body can produce beta-alanine in
various ways such as during the breakdown of carnosine or conversion of L-alanine to
pyruvate. It can also be produced when you eat animal products.
Once ingested, it’s converted to carnosine and contributes to intracellular buffering,

which helps to delay fatigue during high-intensity activity. Basically, this means you can
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go harder for longer when training.
Carnosine is present in muscle tissue and thus found primarily in meat products, leaving
vegetarians with fewer sources compared to meat eaters. Supplementing with beta-
alanine may increase carnosine concentrations, enhancing your training by increasing
your work capacity and ability to handle more training volume.
Beta-alanine is the limiting amino acid for carnosine synthesis and beta-alanine
supplements have been shown to increase muscle levels of carnosine. Now Foods makes
a vegan beta-alanine supplement if you’re interested. I would recommend talking to a
nutritionist or other professional to see if beta-alanine is something that may help you
f rom an athletic performance standpoint.
TAURINE
Taurine is essential for a healthy brain and heart, it boosts antioxidant activity in the body,
improves muscle function, contributes to healthy eyes and a healthy central nervous
system.
Taurine is not essential since the body can produce taurine through a combination of
cysteine, vitamin B6, methionine and vitamin C, however, studies have shown vegans do
have lower taurine levels than meat-eaters. To obtain adequate levels of these nutrients
needed to produce taurine, we should eat red peppers, garlic, onions, broccoli, brussel
sprouts, oats, whole grains, brazil nuts, seeds such as sunflower and sesame and other
various vegetables.
Taurine is not typically supplemented unless there is an individual need for it however
it’s important vegans eat soy, hemp seed, quinoa, buckwheat and amaranth on a regular
basis, along with the foods above, to ensure they’re synthesizing adequate taurine from
the amino acids found in these foods.
CARNITINE
Carnitine is used in the transportation and metabolization of fatty acid and is synthesized
naturally in the body from the amino acids lysine and methionine. By ensuring adequate
intake of amino acids we can make sure we have what we need to produce carnitine.
Lysine is found in whole grains, legumes, tempeh, pistachios, soy milk and pumpkin seeds
and methionine is found in sesame seeds, brazil nuts, oats, sunflower seeds, spinach and
potatoes.

HYDRATION
Did you know that just a 5% drop in fluid balance can cause fatigue, headaches and
mental fogginess? Many common health issues can be corrected by improving hydration
levels.
We can’t reach optimal health if we don’t address hydration first. We need water to create
blood and extra cellular fluid, flush out toxins, detoxify, maintain DNA, assist mitochondria
in generating energy, build lymphatic fluid and regulate body temperature. Hydration
also plays a roll in weight loss, sleep and hormonal health, basically your body can't do
it's job if you don't give it the tools to function optimally. Hydration is also essential for
athletes as proper hydration levels can help improve both performance and recovery.
Feeling sluggish? One of the biggest energy mistakes is starting the day dehydrated. Get
up and get hydrated and see how much better you feel during the day and how much
better you sleep at night.
If you struggle with drinking enough water, I'd recommend using a water reminder app
in your phone. What works for me though, is filling a 1 L mason jar and keeping it by me
throughout the day, if it's empty I fill it up. As long as I have that water there I will drink
it. If I don't, I'll forget to drink enough. I like to add things like cucumber, mint and lemon,
lime or orange slices.
I also start my day with a litre of water to kick start digestion and re-hydrate after
sleeping all night. I like to drink it warm or at room temperate with f resh lemon juice or a
splash of apple cider vinegar.
If you're out and about do the same with a water bottle. It's important to sip throughout
the day, hydration isn't something you can catch up on later.
TIPS FOR STAYING HYDRATED

• Eat hydrating foods like cucumber, greens, melon, celery, radish and tomato
• Start every day with a big glass of water
• Counteract diuretics such as water and caffeinated tea
• Boost your water with a pinch of sea salt, f resh lemon juice or some berries
• Cut out sugary drinks
• Consider a reverse osmosis system or filtered water system such as Santivia or Burke
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• Use a water tracking app if you often forget to drink water
• Have a good stainless steel or glass water bottle with you at all times
• Hydrate between meals not during them to allow for proper digestion
• Drink consistently throughout the day so you’re not drinking too much close to bed
time.
As far as how much water to drink, every one is different and it depends on factors like
the climate you live in and how much exercise you get. One rule of thumb is to divide
your weight in pounds by two, and drink that amount of water in ounces every day. The
easiest way to tell if you're well hydrated? Check your pee! If it's pale yellow to clear, you're
all good, if it's a darker yellow, time to drink up.
BLOOD SUGAR
Did you know that hunger is primarily controlled by hormones and those hormones are
affected by the what and how much we eat? Leptin and ghrelin are considered to be the
“hunger hormones” but serotonin, dopamine, neuropeptides and glucagon also play a
role.
If you feel like you're always hungry, understanding how ghrelin and leptin work can help.
Ghrelin is secreted by the stomach and is responsible for feelings of hunger. Ghrelin also
encourages the body to store fat, particularly around the liver and abdominal area. Just
what we’re looking for, right?
Luckily, we can manage hunger by controlling ghrelin levels though our food and lifestyle
choices. Taking a holistic approach to nutrition can go a long way since ghrelin is affected
not only by what we eat but by everything f rom stress to sleep.
KEEPING GHRELIN IN CHECK

1. Avoid very low calorie diets. Heavily restricting calories (we’re talking 1000 calories per
day or less) increases ghrelin production and abdominal fat storage. Your body just wants
to keep you alive and when it's consistently deprived of calories, it gets to work doing just
that. This doesn’t mean you can’t reduce body fat though a slow and steady calorie deficit
but continuous and extreme restriction of calories is dangerous for both your physical
and mental health.
2. Eat high-fibre and high-volume foods. When the walls of the stomach experience

stretching or pressure from high-volume, fibrous foods, ghrelin production is suppressed,
so keeping the belly full of high-volume foods can go along way in managing hunger.
I find including a few servings of vegetables at breakfast really helps keep me full
throughout the morning.
3. Eat more omega-3s. You can use an omega-3 supplement with EPA and DPA but also
try to include plenty of healthy fats in your diet. When we don’t get enough EPA and DHA,
it can increase ghrelin production and thereby fat storage around the abdominal area. A
diet rich in omega-3 fatty acids has also been shown to boost leptin (a hunger-inhibiting
hormone) and reduce inflammation.
4. Support healthy digestion. A healthy gut can help control hunger and body weight.
To promote healthy digestion, enjoy fermented foods and beverages and eat lots of
digestion-supporting foods, spices and herbs. Stress, sleep and other lifestyle choices also
affect digestion, so remember to take a holistic approach beyond just the food you eat.
5. Eat less fructose. Fructose raises ghrelin levels and suppresses hormones that trigger
fullness. This doesn’t mean you can’t eat f ruit but you should avoid highly processed
foods which often contain high levels of fructose in the form of high-f ructose corn syrup.
Ghrelin and other hormones that play a roll in appetite, are all affected by stress, exercise
and sleep, so remember that total wellness is key!
HOW BLOOD SUGAR LEVELS EFFECT HUNGER

Maintaining stable blood sugar is one of the most important jobs the body does for us
and we don’t always make it an easy one. We sometimes overeat or eat too much sugar,
creating spikes in blood sugar that our body has to scramble to correct. This is tough on
the body and is at the root of diabetes, obesity and a number of other health concerns.
BLOOD SUGAR PEAKS AND VALLEYS

Hunger is triggered by low blood sugar and this triggering can happen whether you
actually need re-fuel or not. If our blood sugar gets too low, our energy levels drop and we
experience hunger sensations. Alternatively, high blood sugar can be toxic and dangerous
for the body. Big spikes in blood sugar cause big crashes in blood sugar, which causes
hunger, leading to overeating and poor food choices. Luckily, we can help maintain stable
blood sugar through a healthy diet.
WHAT CAUSES SPIKES IN BLOOD SUGAR

Eat foods primarily made up of sugar and you’ll experience a spike in blood sugar and
consequent crash. High blood sugar can also be caused by overeating. When we overeat,
our bodies go into overdrive to deal with the abundance of sugar.
As the body deploys insulin and quickly compensates to bring blood sugar levels back
down, we experience low blood sugar shortly after eating. That’s your body sending you a
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message that you need to bring your blood sugar levels back up.
When we experience this kind of hunger it’s pretty clear we don’t need to eat again. We
just ate. Don’t add fuel to the fire. Let your body deal with the effects of overeating before
you give it more to handle.
10 WAYS TO BALANCE BLOOD SUGAR

1. Include healthy fats at every meal. Fats have the lowest impact on blood sugar levels
and help increase satiety by slowing down the absorption of glucose into the blood
stream. Get those avocados, nuts and seeds into your diet and aim to include a source of
fat with every meal.
2. Eat enough protein. Compared to carbohydrates, protein is digested more slowly and
when it’s consumed on it’s own, doesn’t create the spike in blood sugar that carbs do.
Remember, low-sugar protein powder and bars are okay to help supplement protein but
it’s important to include a variety of whole food plant protein sources in your diet.
3. Eat a balanced diet. Carbohydrates typically make up somewhere between 40 and 60%
of a healthy diet. The key is to include a balance of carbohydrates, fats and protein with
every meal to help slow down their digestion and keep you full.
4. Eat more non-starchy vegetables. These high-volume, fibrous veggies are digested
more slowly than starchy carbohydrates and have a low impact on blood sugar. Try to
include non-starchy veggies at every meal and snack. Refer back to the macronutrient
section or use the macro cheat sheet in the resources section to get familiar with what
veggies are considered non-starchy.
5. Avoid alcohol. Alcohol can cause an immediate rise in blood sugar and then a large
drop a few hours later. If you do consume alcohol, do so in moderation and with some
food in your stomach.
6. Include fiber with every meal. Similarly to fat and protein, fiber can help to promote
satiety and help slow digestion, preventing spikes in blood sugar.
7. Exercise. Exercising on a consistent basis lowers your blood glucose and helps keep
blood sugar levels stable.
8. Start the day with a balanced, higher protein meal. Even though I love oatmeal and
smoothies at breakfast, it’s important to include a balance of fats and protein. A good
choice for vegans and vegetarians is a non-starchy vegetable scramble with tempeh or
quinoa porridge with nuts and hemp seeds.
9. Don’t skip meals. Eat balanced meals and snacks every 3-4 hours or so to help keep
blood sugar stable and prevent overeating.
10. Eat ceylon, or true cinnamon. True cinnamon has been shown to help balance
blood sugar levels. Try mixing it into tea or coffee, using it in baking and other recipes,

sprinkling it on hot and cold cereal and even using it to spice curries. There are a number
of benefits to including ceylon over regular cinnamon in your diet, so while it’s a bit of a
splurge, if you can get your hands on some, I think it’s worth it.
GUT HEALTH
If you are having some issues related to the gut and digestion, the first thing you want
to do is remove anything that could be exacerbating the situation. This could include
gluten, sugar, dairy, soy and other common allergens, dealing with stress, unnecessary
medications.The next would be to focus on repairing the gut.
Let's look at some general tips and habits for building a healthy gut, then we’ll look at the
best foods for gut health. There’s no need to get extreme when it comes to gut health.
The best way to build a healthy gut and support digestion is through the way we live and
eat on an everyday basis.
CHEW YOUR FOOD

Chewing our food properly helps to break down larger pieces of food into smaller
particles, reducing stress on the esophagus, aiding the stomach in metabolising food and
releasing saliva that contains digestive enzymes.
When we use our teeth to mechanically break down our food it puts less stress on the
stomach and the rest of the GI tract. We can also reduce our risk for gas and bloating
by slowing down and taking the time to chew properly. Properly chewing also makes it
easier for the intestines to absorb nutrients f rom the food as it passes through.
Sit down for meals if you can, chew your food, put your fork down between bites to slow
down, break down the food better and put less stress on your digestion system.
Digestion is a demanding process that requires a great deal of energy, so we shouldn’t

gulp down big chunks of food making things even more difficult for the body. When
we pre-digest food, the stomach can work more efficiently and break down food more
quickly.
I've struggled with my digestive issues and slowing down at meal times has been a
game-changer. I can't stress enough how important it is.
DON’T YO-YO DIET

Our gut is home to about 100 trillion microbial cells that influence everything f rom
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immune function, to mood and metabolism however, when the levels and diversity of gut
flora are disrupted, gastrointestinal conditions such as inflammatory bowel disease can
occur.
EAT CALMLY
When we’re stressed and cortisol is increased it negatively effects digestion. Try to
slow down at meal times, put your phone away and turn the TV off so you can eat more
mindfully.
We want to illicit the parasympathetic or “rest and digest” nervous system when we eat,
rather than the sympathetic “fight or flight” system. The PNS restores the body to a state
of calm and allows it to relax and repair.
When the PNS is activated, saliva and digestive enzymes are increased, the heart rate
slows and muscle relax, all of which helps improve digestion. I find morning routines to
be helpful in eliciting the parasympathetic nervous system before I start eating in the
morning. If you'd like to read more about eating mindfully and intuitively, I'd suggest
these books:
• Savor: Mindful Eating, Mindful Life
• Intuitive Eating: A Revolutionary Program that Works
• Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food
DE-STRESS
Stress plays a major role in gut health as the gut is vulnerable to chronic and even acute
stress. The biochemical changes that occur under stress have a significant and immediate
impact on digestive function, and chronic exposure to stress may lead to development of
gastrointestinal diseases.
If you struggle with bloating and other digestive issues and aren't sure why, seriously
take at stressors in your life. Stress can come in the form of poor quality sleep, dieting,
overdoing intense exercise with not enough parasympathetic activating movement
(gentle walks, yoga etc.) or even a negative body image.
A method that's effective in helping me with low-lying daily stress, is closing my eyes,
releasing my shoulders and taking a few deep breaths.
We need to take steps to bring stress levels down. Deep breathing, meditation, baths,
self-care, healing baths, journalling, exercise, reading, whatever it is you need to do to
slow down and turn stress off, do it. We need to have periods where we disengage, so
we’re not constantly being stimulated.
Even if you don’t feel stressed in a traditional sense, it’s important to take periods of time
to disengage and just be.

DAILY EXERCISE
Exercise also plays a role in a healthy gut so be sure to move the body daily. It literally
moves things along! Exercise speeds up digestion, increases blood flow and stimulates
the muscles of the GI track. Aim to exercise at least 30 minutes a day.
HYDRATE
One of the main causes of slowed digestion and chronic constipation is dehydration.
We need water to keep things moving though the intestines smoothly and the large
intestines need water to form stool and move waste out of the body. Dehydration can also
cause the body to retain fluid which can cause bloating.
DITCH GUT HARMING HABITS

Eliminate or reduce things that deplete your microbiome, such as stress, smoking, lack
of sleep, alcohol, antibiotics in food and medicine, antibacterial cleaners and processed
foods. For some people, this can also include common allergens such as dairy, soy, corn
and gluten. Hydrogenated oils should also be avoided, as should refined grains and
sugars.
WHAT ABOUT CAFFEINE?

Caffeine increases the production of stress hormones such as cortisol and adrenaline,
causing the heart rate to increase and boosting energy and in the process, blood supply
to the intestines is decreased.
Caffeine isn’t an issue for everyone but pay close attention to how you feel after drinking
coffee. Coffee is also acid so it increases acidity and gastric secretions, which can irritate
the intestinal lining and lead to upset stomach. Excessive amounts of caffeine can lead to
ulcers and gastritis.
If you’re already dealing with gastrointestinal disorders, caffeine should probably be

avoided. Lower caffeine drinks such as green tea, or caffeine-free options would be a
better alternative to coffee.
I love Dandy Blend, Four Sigmatic Mushroom Elixirs, green tea, matcha, chai tea and
herbal teas. Some good herbal options include ginger tea which is anti-inflammatory
and healing for the gut and peppermint, liquorice, fennel, chamomile and senna leaf also
support healthy digestion.
EAT A VARIED DIET

Eat a wide variety of whole foods and vary how you cook them. This helps to increase the
diversity of your gut microbiome and a rich and diverse gut microbiome is considered to
be a healthy and strong one. A lack of diversity within the gut bacteria can limit how we
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recover from harmful influences, such as infection, allergens or antibiotics.
The food we eat provides the nutrients to help healthy bacteria grow and when we vary
the nutrients we consume, different strains of bacteria benefit from them, resulting in a
more diverse gut flora.
Unfortunately, over the past 50 years, much of the diversity in the Western diet has been
lost, so we really need to work to bring some of that diversity back.
Every time you go to the grocery store or farmer’s market, try picking up a new vegetable,
f ruit or whole grain, a little diversity in the diet goes along way! This is also a great way to
make sure you getting wide range of micronutrients.
I'd especially recommend varying your proteins as it's often the proteins in foods the gut
reacts to (such as gluten). So switch up your beans, lentils, nuts, seeds and soy products, if
you're eating them.
The best way to build a healthy gut micro biome is to get the population of bacteria as
diverse as possible and the best way to create a diverse microbiome should eat a wide
variety of fibrous vegetables and other plant foods.
BEST HEALTHY GUT FOODS

Gut flora thrive on what you feed them. Feed them junk food and bad bacteria will grow,
which can result in leaky gut, hormone imbalances and inflammation however feed them
healthy, whole foods and good gut bacteria will thrive. Fortunately, the gut microbiome
can quickly and significantly be impacted by what we eat, so we can begin building a
healthier gut with every meal.
EAT PROBOTIC-RICH FOODS

Fermented foods and drinks such as sauerkraut, dairy-f ree yogurt, miso, soy sauce,
pickles, kimchi, kombucha, kefir and tempeh contain beneficial enzymes and probiotics
that increase the diversity and robustness of our gut microbiota. A proper balance of gut
bacteria and digestive enzymes helps absorb more of the nutrients f rom the food you eat.
You can also supplement with a good probiotic. Look for a multi-strain, hypo-allergenic
probiotic, unless there’s a specific strain or species of bacteria you need.
I would recommend working with a nutritionist, naturopath or other health professional

if you need some help with that. You may also want to consider supplementing with
digestive enzymes or betaine HCL if stomach acid levels are an issue.
Taking a good probiotic can help for sure but food always comes first, so make sure you’re
getting in those delicious sauerkrauts and other fermented foods.
EAT PREBIOTIC-RICH FOODS

This includes artichokes, barley, lentils, banana, citrus, oats, leeks, garlic, onions and
apples. Prebiotics are specific types of fibre that feed the good bacteria in your gut,
helping them to produce the nutrients that lead to a healthy digestion system.
EAT POLYPHENOL-RICH FOODS

This includes foods like apples, pomegranate, red wine, blueberries, green tea and dark
chocolate. Polyphenols often make their way to the colon where they can be digested by
bacteria, encouraging their growth and helping the flora to stay strong and healthy.
EAT HEALTHY FATS

Eat plenty of healthy fats from sources such as avocado, coconut, olives, coconut, hemp,
nuts and seeds. Fat help moves things along for improved digestion, they also help the
body produce bile, which is essential for optimal digestion. Some of my favourites to eat
daily are ground flaxseed, hemp seed and walnuts.
Omega-3 is particularly important for its inflammatory properties. To make sure I’m
getting enough omega-3 essential fatty acids, I am conscious of eating plenty of omega-3
rich foods and I also take NutraVeg Omega-3 or Udo’s 3-6-9 Blend with DHA daily. I'd
suggest working with your health care professional on dosage, but it's recommend to
take as much as 4000 mg daily when you're in a gut healing phase. A daily dosage for
health is usually 1000 mg.
Healthy fats also improve the bodies ability to absorb and metabolize nutrients such as
vitamin A, D, E and K from other foods you’re eating. So, to improve absorption of the
vitamins in vegetables you eat, always eat them with a bit of healthy fat. Avocado or nuts
and seeds on your salad, or hemp and flax in your green smoothie works great, you don’t
need much!
EAT GUT HEALING FOODS

Eat gut healing foods such:
· ginger · chamomile · ·aloe
· slippery elm · mint · fermented vegetables
· marshmallow root · lemon · turmeric
· healing broths · liquorice root
EAT FIBRE-RICH FOODS

Eat a diet rich in fibre and phytonutrients to keep those good gut bacteria well fed and
working hard.
For optimal digestion, we should be getting plenty of both soluble and insoluble fibre in
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our diets, we can do this by eating a range of whole plant foods. Soluble fibre dissolves in
water while insoluble fibre does not. Insoluble fibre is particularly important for digestion
as it helps move things through the digestion system more easily.
My favourite high-fibre foods are whole grains, beans and plenty of f ruit and vegetables.
It’s recommend that you get at least 30 grams of fibre a day however most people get far
less than that. I would suggest tracking your food for a week to see how much fibre you
eat.
If you're new to plant-based eating and a higher-fiber diet, you may want to increase your
fiber intake slowly so your body has time to adjust.
If you're in a gut healing phase, too much fiber can also be an issue, so that's something
to pay attention too.
EAT DIGESTIVE ENZYME-RICH FOODS

Digestive enzymes are a catalyst for digestion. They break down food molecules into
more easily absorbed particles so they’re an important part of digestive health. Sprouted
seeds and legumes, soaked nuts, papaya, pineapple, mango and kiwi all contain digestion
enzymes.
SUPPLEMENTS AND NUTRIENT CONSIDERATIONS

Not everyone needs to take supplements for digestion but there are a few that are
typically recommended to help heal the gut. These would be used on an individual
basis and you should work with a nutritionist or MD to determine if supplementation is
something that is right for you. Food should come first and supplements can help fill in
the holes on an individual and as needed basis.
• Probiotic. Eat probiotic rich foods and supplement if needed.
• Digestive enzymes. If low stomach acid is an issue, digestive enzymes taken with
meals can assist the break down food in the stomach.
• Betaine HCL.
• Omega-3. Take a supplement and/or eat omega-3 rich foods.
• Methylated B-Complex. B vitamins are important for brain and liver health and
detoxification.
• Vitamin D. A consideration with auto-immune disorders because it can be difficult to

keep vitamin D levels up, testing first can determine if needed.
• Iodine. Iodine isn’t something most people need to supplement but we should be
conscious of getting enough in our diet. Iodine plays a role in immune and thyroid
function and is an important mineral for our overall health. I include seaweed in my
diet to make sure I’m getting enough.

• Zinc. Zinc deficiency can cause digestive disturbances, especially difficulty digesting
protein. Each zinc-rich foods such as and consider supplementation if needed. Beans,
legumes, whole grains, nuts, spinach, pumpkin seeds, mushrooms and cacao are good
sources of zinc. Consider soaking and/or sprouting beans, legumes, grains, nuts and
seeds to improve digestibility.
• Magnesium. Magnesium aids in the digestive process and helps regulate copper,
potassium, zinc, vitamin D and calcium levels within your body. It also activates
enzymes that help the body absorb and use macronutrients and it works to produce
and transport energy during digestion. It’s actually an extremely important mineral
for our overall health, not just for digestion. Magnesium-rich foods include whole
grains, spinach, quinoa, almonds, cashews, black beans, edamame, avocado and
dark chocolate. If supplementing, I'd recommend magnesium glycinate for the best
absorption and digestion.
• Fermented L-Glutamine. L-glutamine is an amino acid that helps strengthen the gut
lining as it’s a source of fuel used by the cells of the gut to repair themselves. Studies
have shown that supplementing with L-glutamine may decease intestinal permeability
and help improve inflammatory gut conditions such as IBS, Chron’s disease, ulcerative
colitis, diverticulosis, diverticulitis, leaky gut and conditions associated with leaky gut
such as joint pain and rosacea. L-glutamine has also shown to have other positive
health benefits such as improved energy levels, recovery f rom exercise and increased
metabolism. It's typically suggested to take 5-10 grams twice a day, without food, for
healing the gut.
There are other supplements that can help with digestive ailments but I don’t know all
that much about them. You can discuss bile support, pancreatic enzymes, MSM, NAG and
other specific needs with your doctor or nutritionist.
WHAT TO DO NEXT?
If you’ve been struggling with digestive issues or wondering if you could make
improvements, try keeping a digestive journal. Self-awareness is key, so we need to
actually pay attention to how we feel. For one or two weeks, write down how you feel after
eating, how your bowel movements are, what your energy levels are like and if you’re
experiencing any other ailments such as skin conditions or joint pain.
Still having issues? Consider:
• Too much fiber? Try cutting back and seeing if it improves. Most people feel good with
about 25-35 grams of fiber in their diet. I'm fine with far more than that. Test it out.
• Consider FODMAPs. Some people are sensitive to high FODMAP (fermentable oligo,
di, mono-saccharides and polyols) foods. Try reducing your intake and see if it helps.
You can find a list of high and low FODMAP foods online.
• Elimination diet. Exclude all processed foods plus dairy, soy, peanuts, eggs, sugar and
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gluten and see how you feel. Add them back in one at a time to help figure out if one
of them is the culprit. There are a lot of hidden ingredients in processed foods that
could be causing a reaction for you. The best place to start is getting back to basics
and really paying attention to how different foods make you feel.
• Implement supplements and gut healing foods. Get serious about healing. It takes
some time and dedication but it will be worth it.
• Take a closer look at stress and sleep. They matter, make sure you're addressing
them both.
• Other testing. There are many test you can do but naturopathic visits and the tests
them selves get expensive. If you've done an elimination diet and had no relief you can
look at further testing such as celiac, a GI map, food sensitivity testing and a SIBO test.
If you've gone that far and still have problems, more advanced testing and extreme
elimination diets may be required.
We are not what we eat but what our bodies can do with what we eat. So get that gut in
tip top shape to make the most of all that healthy food you’re eating!
If you're really struggling and seeing more serious symptoms like excessive bloating,
bowel movement disruptions, nausea or sever digestive upset, I would highly suggest
working with a registered professional to get to the route of the problem.
ANTI-INFLAMMATORY LIVING
While inflammation is a natural process in the body and a normal response to injury or
infection, when acute inflammation persists and becomes chronic is where the problems
start.
Chronic inflammation sits in the background of every major disease. From heart disease
to obesity, cancer, stroke and rheumatoid arthritis, chronic inflammation plays a role.
Inflammation is the leading reason people visit health care practitioners. Everything from
colitis to gastritis or pretty much anything else in “itis” you can bet that inflammation is
involved.
WHAT IS INFLAMMATION?
Inflammation is a completely natural and essential process in which the immune system
responds to anything attacking the body. Inflammation increases blood flow to an

effected area or injury and this may result in redness or warmth in the area.
SYMPTOMS OF INFLAMMATION
We’re all familiar with what inflammation looks like on the surface. Redness, heat,
swelling and pain are all forms of inflammation. Inflammation is a normal, healthy
emergency response. It helps bring immune activity to a site of injury. Sore throats and
sunburns are two examples of a natural inflammatory response.
During an inflammatory response a host of physiological process occur, all mediated by

our immune system. Chemicals like histamines, as well as white blood cells are involved
to help bring healing to the affected area.
WHEN INFLAMMATION BECOMES A PROBLEM

When Inflammation turns from a temporary immune response to a chronic, persistent
issue is where the problem arises. If the immune system is continually being disrupted
and is on constant defence, a continued inflammatory response occurs. If that
inflammation lasts more than 72 hours or up to maximum of 5 days, it’s time take a closer
look.
Once inflammation moves past that acute stage, we’re now talking about chronic and
systemic inflammation. Chronic inflammation that serves no purpose in the body can
start to actually cause illness instead of its original function of healing.
Chronic inflammation is ongoing, low-level inflammation and unlike acute inflammation

such as a sunburn or swollen ankle, it is invisible to the human eye, and even though we
can’t see it the symptoms, chronic inflammation causes a domino effect in the body and
we may experience symptoms from fatigue to joint pain.
CAUSES OF CHRONIC INFLAMMATION

Every action we take and choice we make is either anti-inflammatory or pro-
inflammatory. Actions that promote disease are the same ones that create chronic
inflammation. Every food we choose to eat, every time we skip a workout, smoke a
cigarette, stay up too late or don’t manage our stress levels either causes inflammation in
the body or helps heal and prevent it.
In Meals that Heal Inflammation, Julie Danliuk states that there are six main causes of
inflammation:
• toxicity
• infection
• allergy
• nutritional deficiency or excess
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• injury
• emotional trauma
INFLAMMATION CAUSING FOODS

Let’s take a deeper look at the worst culprits when it comes to causing an inflammatory
response in the body.
A lot of this list comes down to toxicity. For example, artificial sweeteners must be
processed though the liver, increasing its toxic load and so on with the other foods on
this list. If a food has a massive ingredient list full of things your body may not recognize,
the harder your body must work to metabolize it. Here's an overview of foods that may
contribute to inflammation.
• gluten-containing products
• conventional dairy products
• nightshades*
• refined sugars
• refined grains
• conventional meats
• processed deli meats
• peanuts and peanut butter
• coffee
• conventional eggs
• processed foods
• fried foods
• artificial sweeteners (Aspartame and Sucralose ie. Splenda, Sweet n’ Low, Equal,
NutraSweet, diet soda)
• foods containing hydrogenated oils or high-f ructose corn syrup
• alcohol
• processed soy products (if you eat soy, go for whole food, organic and non-GMO
options such as tempeh, tofu and edamame)
*Potatoes, peppers, eggplant and tomatoes, which are part of the nightshade family of
vegetables should be avoided by anyone with arthritis however the may not be an issue
for everyone. Nightshades contain alkaloids that affect nerve-muscle function, digestion

and joint flexibility. This also includes tobacco. These can be eliminated for a period of
time then slowly introduced back into your diet to see if you’re sensitive to them.
AN ANTI-INFLAMMATORY DIET OVERVIEW

Let’s take a quick look at what an anti-inflammatory diet looks like. If you focus on
consuming a wide range of whole foods, eating an anti-inflammatory diet is very simple
and straightforward: eat whole foods, ditch processed foods and you’ll already be
naturally eating an anti-inflammatory diet.
Here is a very quick overview of how you can reduce and prevent inflammation though
the foods you eat.
• eat a wide range of whole foods and vary the foods you eat on a daily basis
• includes as much fresh foods as possible and an abundance of f ruits and vegetables
• minimize or eliminate your consumption of processed foods
• maintain optimum hydration levels
• eat the right balance of carbohydrates, fats and protein
• improve your gut flora by eating fermented foods and taking a probiotic
• avoid spiking your blood sugar levels
CARBOHYDRATES AND INFLAMMATION

The best sources of carbohydrates when it comes to inflammation are whole plant foods.
Whole food sources of complex carbohydrates also provide important minerals, vitamins
an fibre that keep you fuller longer than refined carbohydrates, helping you to maintain a
healthy body weight by preventing overeating.
We already talked about processed, refined carbohydrates, which often come in the form
of refined sugars and grains. It's pretty simple, those are the inflammatory ones. Refined
grains and sugars are metabolized quickly, causing a spike in blood sugar, which runs the
risk of decreasing your cells' sensitivity to insulin. Insulin resistance can lead to chronic
inflammation, type 2 diabetes, obesity, cardiovascular diseases and certain cancers.
A good approach is to choose low-glycemic index foods, which create a more gradual
increase in blood sugar levels. Avoiding big spikes in blood sugar also helps keep the liver
and pancreas functioning properly, and the both play a key roll in regulating blood sugar.
You can use a glycemic index chart to help with your carbohydrate choices.
The food you eat can be either the safest and most powerful form of medicine or
the slowest form of poison.
Sara Gottf ried, The Hormone Reset Diet
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WHAT ABOUT GLUTEN?
Gluten is a protein found in grains like wheat, barley and rye so it's very common in
processed foods and many breads, pasta and cereals. People with celiac disease have
an immune reaction that is triggered by eating gluten. They develop inflammation
and damage in their intestinal tracts and other parts of the body when they eat foods
containing gluten but this is estimated to be less than 1% of the population.
Gluten can be difficult to digest for some and may cause sensitivity symptoms such as
joint pain, IBS and skin disorders i.e. inflammatory responses.
Those with celiac or gluten sensitivities should by all means avoid it but if you have no
issues then it's up to you if you want to include it in your diet. The problem often isn't
gluten itself but rather the highly refined and modified wheat that's found in processed
foods today.
Just pay attention to how you feel when you eat it. If you get digestive, mood or
inflammatory symptoms like bloating or irregular bowel movements, brain fog, fatigue or
joint pain, try cutting it out and see how you feel. If you have no issues with gluten, there's
no need to worry.
PROTEIN AND INFLAMMATION

Protein is made up of amino acids. We use amino acids for cell growth, metabolism,
immune defence and repair, making protein an essential nutrient for healing. I’m not
going to get too into protein but let’s look at some inflammation-causing sources of
protein and healthier choices you can make to get protein in your diet.
INFLAMMATION PROMOTING PROTEIN SOURCES
• processed and refined food
• deli meats, hot dogs and other processed meats
• smoked meats and fish
• conventional dairy desserts such as ice cream and canned whipped cream
HEALTHY PLANT PROTEIN SOURCES
• raw, soaked and sprouted nuts and seeds
• legumes
• fermented beans such as tempeh
• cooked seed grains such as quinoa
• spouted grains and beans

THE ROLE OF FATS IN INFLAMMATION
Fats play a big role in inflammation. Again, by reducing the amount of processed foods
we eat, we will naturally reduce inflammation because processed foods typically contain
pro-inflammatory refined oils. This includes oils like vegetable oil, corn oil, sunflower oil
and safflower oil that you’ll typically see on the ingredient list of processed food items.
You should try to completely eliminate any trans fats in the diet, most commonly listed on
packaging as partially hydrogenated oils.
Instead of getting our dietary fats from the oils added to processed foods, we should focus on
adding high-quality fats from foods such as avocado, nuts, seeds and natural nut butters.
THREE TYPES OF FATS

Fatty acids fall into one of three major categories:
• saturated fatty acids (SFAs) – comes mostly f rom dairy products, red meat, poultry and
processed foods, as well as coconut oil
• mono-unsaturated fatty acids (MUFAs) – found in oils such as olive oil as well as
avocado, has been called the “good fat”
• essential polyunsaturated fatty acids (PUFAs, omega-3 and 6) – considered “essential”

because the body is unable to product them and we must get them through our diets
Most people think that saturated fats aren’t good for you and this is true to some extent if
you consume excessive amounts of them. For instance a high intake of SFAs from grain-
fed farm animals contributes to inflammation. They also compete with the essential fatty
acids, omega-3 and omega-6 for metabolic enzymes, increase levels of pro-inflammatory
chemicals and congest the liver.
That being said, a moderate amount of saturated fats can be put to good use in a
healthy body. The thing to remember than balance is key. Excessive intake of any fat can
detrimental if your liver and gallbladder are congested so a balance of all dietary fats, eaten
in moderation is the way to go.
ELIMINATING TRANS FATS

Trans fats are made though a process called hydrogenation in which an otherwise-
healthy mono-unsaturated fat is exposed to heat, turning it into a solid. Trans fats are
used heavily in processed foods for their ability to extend the shelf life of foods.
Numerous studies have connected high trans fatty intake to increase risk
for cardiovascular disease of all sorts, stroke, cancer, aggressive behaviour,
inflammation, increased all cause mortality and many more health issues.
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Jessica K. Black, N.D., The Anti-Inflammation Diet and Recipe Book
Hydrogenated oils are found in everything f rom processed peanut butter to low-fat
“health foods” and many of the cookies, crackers and other processed you’d find in a
typical grocery store. Make sure you read ingredients lists for hydrogenated or partially
hydrogenated oils and eliminate anything containing those f rom your diet.
OMEGA-3 VS OMEGA-6
Since the proliferation of oil-seed processing, the intake of vegetable oils has increased
substantially. This overconsumption of these processed oils has thrown of the ratio of
omega-3 to omega-6 in the Standard American Diet (SAD) way off. With people including
more and more processed and refined foods as well as grain-fed, conventional animal
meats, the ratio is more disproportionate than ever.
People are now consuming up to as much as 25 times more omega-6’s than we should be
getting. Many health authorities believe overconsumption of omega-6 contributing to this
massive imbalance in EFAs to play a significant role in the increasing rate of inflammatory
conditions today.
THE ANTI-INFLAMMATORY POWERHOUSE: OMEGA-3

Omega-3’s are hugely important for our overall health. They support brain health, prevent
cardiovascular disease, nourish the brain and nervous tissue, reduce symptoms of anxiety,
depression, joint pain and have overall powerful anti-inflammatory properties. The issue is
when we eat too many omega-6’s and not enough omega-3, omega-3s can’t do their job.
Omega 3’s are important in reducing in inflammation and with a little mindfulness, it’s
easy to increase the amount of omega-3 in your diet.
PLANT SOURCES OF OMEGA-3 ESSENTIAL FATTY ACIDS
• walnuts
• chia seeds
• hemp seeds
• flax seeds
• saacha inchi
I would also consider an omega-3 supplement that contains EHA and EPA, especially if
you have an inflammatory condition.
THE SUPERPOWER HEMP SEED

One of the best foods you can eat for a balance of omega 3, 6, and 9 is hemp seeds. Not
only is hemp high in omega-3 but it’s also very high in minerals in particular magnesium

which is good for metabolizing omega-3. Hemp also contains manganese which is
good for ligament and tendon pain, zinc which is important for prostrate health and
testosterone production and iron which plays a roll in oxygen-carrying red blood cell
production.
Hemp seeds are very easy to incorporate into your diet. You can a few tablespoons to your
daily smoothie, sprinkle them on oats, add them to salads or even just eat them on their
own. They have a delicious nutty flavour and make a wonderful addition to any diet for all
the amazing health benefits they offer.
Omega-3 and omega-6 essential fatty acids are the most anti-inflammatory fats. Both
fats, when consumed in the proper ratio f rom high-quality sources have powerful anti-
inflammatory properties. They support cardiovascular health, lubricate joints and skin,
boost the metabolism, support healthy immune and nervous systems and help balance
hormones.
WHERE DO OMEGA-6’S COME FROM?

Omega-6 fatty acids are much more common in the SAD and typically come from corn,
peanut, soy bean, canola, sunflower and grade and all of these foods are common sources
of oils used in cooking and heavily in processed foods.
The poor-quality of omega-6 fatty acids in people’s diets today not only decreases their
power as anti-inflammatories but actually makes them cause inflammation. Not only that,
the excess of omega-6 in our diets today makes it difficult for the body to use the enzyme
needed to convert foods like nut sand seeds into usable omega-3.
One of the reasons that omega-6 becomes inflammatory is that essential fatty acids are
extremely sensitive to high heat, light and f ree radicals. When those sources of omega-6
fatty acids we talked about are used in f rying, cooking, hydrogenation and refined for use
in processed foods, they become damaged. Damaged essential fatty acids wreak havoc in
our bodies, particularly on the liver.
Oils are best eaten raw and stored in a cool, dark place. For low-temperature cooking, you
can use avocado, coconut, sesame or olive oil. Raw, healthy oils lubricate the cells and
have anti-inflammatory properties.
The best thing you can do to improve your diet if you’re consuming a substantial amount
of omega-6’s is working towards eliminating these damaged sources of them f rom your
diet.
You can switch to avocado, olive and sesame seed oils to replace refined vegetable oils
and cut out all over processed foods in your diet. Make sure you’re using raw, unrefined
oils and if you do cook with oils, use oils that can handle higher heat such as coconut or
avocado.
OVERCONSUMPTION ISN’T THE ONLY ISSUE
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While most people are over consuming omega-6 fatty acids, they are vastly under
consuming omega-3’s.
Omega-3 deficiency can lead to:
• excessed inflammation
• asthma
• diabetes
• arthritis
• hormone imbalances
• cancer
• skin conditions such as eczema and psoriasis
For the most anti-inflammatory benefit, you want at least of 2:1 ratio of omega-6 to 3.
Omega-9’s are important too and those come f rom mono-unsaturated fats found in foods
like avocado, macadamia nuts and olive oil.
MICRONUTRIENTS
To ensure you’re eating a wide range of phytonutrients, eat vegetables from every
colour of the rainbow. The best colours to look for when it comes to promoting anti-
inflammation are dark blues and purples such as blueberries and blackberries, bright
reds, yellows and orange such as bell peppers, squash and sweet potato and the ultimate
superfood colour, dark green in the form of dark, leafy greens like chard, kale and spinach.
You can also drink white and green tea increase the amount of phytonutrients you’re
getting. Just be aware that these teas contain caffeine so they should be avoided if you’re
highly sensitive to it and keep in mine caffeine is a diuretic so make sure to drink plenty
of water as well.
MOVING TO HEAL INFLAMMATION

We’ve been talking about a lot about toxicity and there are many ways we can both
reduce our toxic load and remove toxins f rom the body. We can reduce our environment
toxic load through things like using natural toothpaste and natural household cleaners,
we can drink filtered water, eliminate artificial sweeteners, limit or eliminate alcohol,
avoid tobacco and other drugs and choose organic foods when we can.
All of these are great ways to reduce the toxic load we place on our bodies but one of the
easiest ways to remove toxins and enjoy an endless number of other benefits is through
exercise
Exercise eliminates toxins through sweat and breath, it reduces stress, balances

hormones, improves circulation and strengthens the immune system. Plus exercise
strengthens the body reducing the risk of injury and speeding up our ability to recover if
injury does occur.
BEST ANTI-INFLAMMATORY FOODS SUMMARY

• essential fatty acids found in cold-water, oil fish: salmon, tuna, halibut, sardines
• pineapple (contains bromelain which is anti-inflammatory)
• fruits and vegetables (except potatoes, tomatoes and citrus f ruits – lemons and limes
are ok though!)
• garlic, ginger, turmeric and other herbs and spices
• flax seeds, hemp seeds, chia seeds
• walnuts
• cruciferous family vegetables such as cabbage, cauliflower and rapini
• half your bodyweight in pounds in ounces of water every day
ANTI-INFLAMMATORY COOKING STAPLES

You don’t have to run out and buy every item on this list however, having these anti-
inflammatory staples on hand will make creating healthy recipes that much easier. Slowly
start adding these to your kitchen as you experiment with anti-inflammatory cooking and
baking.
• Organic coconut oil for cooking and baking – this is a better option than olive oil to use
at higher heats, we talked about the dangers of heating oils.
• Extra-virgin, cold-pressed olive oil (look for oils that have been “cold-pressed” or
“expeller-pressed” to ensure they weren’t processed using heat that could potentially
damage the oil), avocado oil is another option.
• Onions and garlic – for adding flavour and nutrition to recipes.
• Natural sweeteners (for occasional use, in moderation) – agave syrup, brown rice syrup,
pure maple syrup, dates.
• Gluten-free flours (if you plan on baking) – try almond flour, coconut flour, brown rice
flour and buckwheat flour.
• Lemons and limes – for adding to drinking water and seasoning recipes.
• Various vinegars – for using in dressings and seasoning recipes, apple cider vinegar,
balsamic vinegar, white wine vinegar etc.
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• Dried herbs and spices – for seasoning recipes without using excess salt, spices such
as curry and turmeric have anti-inflammatory properties and any other spices such as
cinnamon and cumin pack their own host of health benefits.
• Unrefined sea salt – refined table salt does not contain any minerals, opt for an
unrefined, quality sea salt to flavour your food while adding important tracer minerals.
I recommend a good grey or pink sea salt.
• Various nuts – for snacking and recipes, try walnuts, almonds, cashews and pecans.
• Various seeds – for snacking and recipes, try chia seeds, hemp seeds, flax seeds,
sunflower seed and pepitas.
• Lots of fresh fruits and vegetables – go for as many colours as you can and vary weekly,
frozen is good too.
• Gluten-free grains – brown rice, amaranth, quinoa, gluten-f ree oats, millet, teff.
• Nut butters – try cashew butter and almond butter, you can also make your own.
Canned and dried beans and legumes – try garbanzo beans, red lentils, black beans,
kidney beans, fava beans and cannelini beans.
ANTI-INFLAMMATORY STAPLE UPGRADES

These are some of my other favourite inflammation-fighting staples. They’re definitely
not required but they all offer a range of health benefits and have anti-inflammatory
properties.
• Sauerkraut, kimchi and/or kombucha – homemade or store-bought to support healthy

gut flora.
• Fresh ginger for recipes and tea – for adding to smoothies, curries, soups, dressings
and for making ginger tea.
• Green tea, white tea, rooibos tea – high in antioxidants and phytonutrients.
• Holy Basil (Tulsi) tea – stress-relieving, anti-inflammatory, regulates blood pressure and
sugar, improves digestion and eliminates toxins, my favourite time to drink this in the
evenings before bed but it’s nice any time of day, it’s particularly effective combined
with fresh ginger or chamomile tea.
• Filtered water – if you can, use filtered water for cooking and drinking and even in your
shower to prevent toxins from being absorbed through the skin.
• Spirulina and chlorella – my two favourite superfoods for adding protein, antioxidants,
minerals, essential fatty acids and detoxification properties to smoothies.
EMBRACE HOLISTIC HEALTHY LIVING

Eat whole foods. You could go on and on about the negative effects of eating processed
meats, refined sugars and hydrogenated oils or get really specific about what foods to eat
and what foods not to eat but it doesn’t have to be that complicated. I love the science of
nutrition and I think it can be immensely helpful to understand how powerful the food we
eat is but honestly, it’s so simple.
If you recognize the food for what it’s made of, eat it. Your body will also recognize it and
it will be able to effectively and efficiently convert it into energy, without over taxing your
organs and systems. Things will run smoothly. You can just feel it.
If you clog your system up with toxins, potential allergens and “foods” that are
unrecognizable to your body, imagine the workload you place on it trying to dismantle
these foods an extract any nutrition from them. The liver, gallbladder and kidneys get
clogged up. You literally feel inflamed. You can feel it in your digestion, you may be
bloated, you can see it on your skin, you feel slow, lethargic, fatigued. Things are most
certainly not running smoothly.
Eat this way consistently and boom, chronic inflammation that demands so much of
your nervous, immune, circulatory and digestive systems that you’re now susceptible to
countless diseases and infection.
A BALANCED ANTI-INFLAMMATORY LIFESTYLE

It’s not that you can never eat a piece cake or enjoy a donut or a side of f ries but it’s what
we do consistently that’s important. Sure, if there’s something that makes you happy, go
for it but most of the time, eat whole foods and work to get to a place where you actually
want to eat that way. Extreme dieting comes with it’s host of problems and we must
move away from that and find sustainable balance.
Continuing to educate yourself on these topics and understanding the science behind it
can help you get to a place of joyfully eating a healthy, balanced diet, and in turn, this will
naturally help heal inflammation. However, don’t underestimate the role of mental health
and self-love in all this. We have to heal our minds our first before we can truly change
our lifestyle.
LETTING GO OF RULES
Once you understand how whole foods already contain everything you need, you can let
go of the rules and just enjoy a range of different whole foods at each meal. Portion size
is important and overeating even healthy foods makes it difficult for the body to process
nutrients properly. Eating small, frequent meals can help maintaining stable blood sugar
levels and improve digestive health thereby improving the absorption of nutrients and
decreasing inflammation in the gut.
Stable blood sugar and the ability to absorb the right micronutrients improves our mood,
energy and brain health and if you feel good mentally and physically, emotional eating is
decreased.
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You can heal yourself through food. If you want to feel better, take this seriously and make
a change. Respect and love yourself enough to make better food choices so you can live a
long life and actually get life out of those years.

PART 3
THE WHOLE
PACKAGE
If we are being honest, self-care can actually be kind of boring. Which
is why self-care is a discipline. It takes discipline to do the things that
are good for us instead of what feels good in the moment. It’s takes
even more discipline to refuse to take responsibility for other people’s
emotional well-being. And it takes discipline to take full and complete
responsibility for our own well-being. Self-care is also a discipline
because it’s not something you do once in awhile when the world gets
crazy. It’s what you do every day, every week, month in and month out.
It’s taking care of yourself in a way that doesn’t require you to “indulge”
in order to restore balance. It’s making the commitment to stay healthy
and balanced as a regular practice.
Tami Forman
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HORMONE HEALTH
Hormones play a roll in mood, sleep, weight loss, weight gain, appetite, digestion and
more. You might know them as things like cortisol, insulin, IGF-1, estrogen, progesterone,
thyroid and testosterone. Functioning hormones are important to our overall health and
also dictate how our bodies utilize food. Basically, they have a big impact on metabolism
and body composition.
In addition to our lifestyle choices, there are a lot of other considerations when it comes
to hormone imbalance. It can be caused by everything f rom diabetes, to hypoglycemia,
obesity, under or over-active thyroid, birth control, eating disorders, nutrient deficiencies
and exposure to exposure to toxins, pollutants, and endocrine disrupting chemicals,
including pesticides and herbicides.
Symptoms of hormone dysfunction might include unexplained weight gain or loss,

difficulty sleeping, very dry skin, blood pressure or heart rate changes, anxiety, fatigue,
excessive thirst, depression, bloating, changes in appetite or changes in appetite.
Hormones are a big topic and I'm no expert, so I've listed a couple books below. I'd also
suggest looking for hormone health episodes on podcasts like The Model Health Show,
The Farmacy, The Ultimate Health Podcast, Plant Proof and other top nutrition shows.
• Metabolic Storm by Emily Cooper (highly recommend!)
• Adrenal Reset Diet by Alan Christianson
• Balance Your Hormones, Balance Your Life by Claudia Welch
• The Hormone Cure by Sara Gottfried
• Woman Code
• Women's Bodies, Women's Wisdom by Christiane Northrup
I'm not going to get into the details on how specific hormones impact metabolism and
health but let's instead take a quick overview of how we can naturally help keep our
hormones in balance.
STRESS
Stress is a big part of hormone balance. It's been said that stress plays a roll in 99% of
health issues so you can see why it's so important. The stress hormone, cortisol, is a big
player in the body and even impacts other hormones such as testosterone and estrogen.

Cortisol impacts everything from stress, hunger, digestion, sleep and blood pressure.
When we experience stress, both physical and mental, the adrenals are in charge of
producing cortisol.
Some of the common chronic stressors we think about are work pressure, relationships,
moving, travel, finances, environmental toxins, poor nutrition and sleep deprivation but
there are other daily stressors we may not consider to be stress, especially since some of
them are beneficial at times. This includes high-intensity or endurance training, calorie
and/or carb restriction, fasting or time-restricted feeding, alcohol, caffeine and negative
body image. This is why rest days and adequate calories are are so important.
With chronically elevated levels of cortisol, you might experience symptoms such as
anxiety, mood swings, difficulty sleeping, increased cravings, increased body fat, in
particular around the midsection, poor recovery, headaches, a change in appetite and
even high blood pressure.
When stress happens, cortisol levels rise to give you a surge of energy to help escape
“danger," otherwise known as the "fight or flight" response. The increase in cortisol raises
your blood sugar and blood pressure while lowering immune system response.
We can also overdo it on cortisol, in which case the body starts producing less and in
turn this presents its own set of symptoms such as fatigue, joint pain, lowered immune
function, low blood pressure, trouble sleeping and salt cravings.
Keeping blood cortisol levels even is an important part of feeling good, staying healthy,
and managing weight. Fortunately, there are a number of ways to keep your cortisol
levels under control. Keep in mind, stress isn't always a bad thing, it's chronic stress we
need to watch out for.
So how can we take change of our cortisol levels? By making necessary lifestyle changes
to help balance them. That means doing what we need to do to relax.
Deep breathing really works for me when I feel my self getting really amped up. You know
the feeling, maybe you're a bit shaky, there might be knots in your stomach, your mind
mind be racing and you may have trouble falling asleep.
Other things that really help for me are hiking, exercise, walking my dogs, yoga, going
to movies, journalling, taking time off work and just generally chilling out and doing
nothing. We need these parasympathic activating activities in our lives to help balance all
the chronic and acute stress from both external and internal sources.
What else can you do to keep cortisol in check?
• Maintain a consistent sleep schedule.
• Limiting caffeine.
• Limiting alcohol.
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• Avoiding sugar and processed foods.
• Meditation.
• Getting massages.
• Including gentle forms of exercise.
• Reducing commitments - yep, you can say no!
• Prioritizing self-care.
ADRENAL HEALTH
The adrenals glands product a variety of hormones but can be overworked in periods of
ongoing stress, impacting hormone balance. Naturally supporting adrenal health looks
much like keep cortisol levels balanced, through sleep and reducing the amount of
caffeine and refined sugar in your diet.
You can also incorporate adaptogenic herbs into your diet or using an adrenal support
supplement. A naturopathic doctor or other health care professional can help asses if
that's something that may be helpful to you.
MAINTAIN DIGESTIVE HEALTH

Digestive health impacts hormone function (and vice versa) in many ways and
unfortunately, digestive issues are all too common today. If you have symptoms such as
constipation, bloating, excessive or foul gas, diarrhea or irregular bowel movements, I'd
suggest consulting a health care professional to get to the root of the problem.
"While weight loss is important, what's more important is the quality of food you
put in your body - food is information that quickly changes your metabolism and
genes."
Mark Hyman
DON'T DIET
If you have a history of restrictive dieting, yo-yo dieting or have difficulty maintaining
your weight, I'd highly suggest reading Metabolic Storm. Restrictive and constant
dieting completely throws our natural ability to maintain our body weight and regulate
metabolism and appetite out of whack. This is why diets fail for 96% of people and not
only do they gain back the weight but they slowly get heavier and heavier with each
successive attempt.
The body is just doing it's job, protecting us from perceived harm by storing more fat
and with every consecutive diet, the issues only get worse. We want the body to feel

nutritionally secure by giving it what it needs, fuel.
"Scientists have found that rather than helping with weight loss, diets can actually
promote future weight gain because of their impact on metabolism."
Emily Cooper, The Metabolic Storm
In Metabolic Storm, Cooper talks about how dieting causes leptin, insulin, ghrelin and
the other key hormones to malfunction which can result in decreased metabolic rate,
increased hunger, weight-loss resistance, weight gain, inflammation, excess belly fat,
reduced satiety, increased appetite, sugar cravings and more.
Check out the book if you'd like to read more about the staggering negative impact that
dieting has on our health and metabolism.
What does she suggest?
• eat for health, enjoyment and to feel good
• get adequate sleep
• shift our mindset from weight goals to health goals
• reduce stress
• fuel yourself consistently and steadily
• avoid chemical additives
• include all three macronutrients in each meal
WHY SLEEP MATTERS

When it comes to prioritizing your health, sleep should be right up there with healthy
eating and exercise.
Sleep is a time for rest and recovery. During sleep, our conscious mind drifts off and our
subconscious mind goes to work helping us recover, rejuvenate and prepare for another
day. Developing a healthy evening routine can make the difference between restlessness
and deep, quality sleep. Sleep, along with exercise, stress-management and nutrition, is
one of the key factors in overall health and a lack of sleep can wreak havoc on your health.
WHAT HAPPENS WHILE WE SLEEP
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Sleep is vital to our survival. It as important as food and water in keeping us alive and
healthy. The moment we slip off into unconsciousness, the body gets to work, taking
advantage of this nightly rest. As we drift off, the body starts to undergo repair and
detoxification.
When we sleep, our bodies move from a catabolic state to an anabolic one, meaning
energy conservation, repair and growth start to take over f rom the energy resources
we spent during the day. The body starts to produce human growth hormone, which
promotes the maintenance, growth and repair of muscles and bones. The immune system
gets to work increasing the production of disease-fighting hormones, helping our bodies
be ready to defend itself against infection and diseases.
While we soundly sleep at night, even the skin gets to work repairing damage caused by
the environment during the day. Deep sleep truly is your beauty sleep and time for a total
mind and body rejuvenation.
"Deep sleep is good for weight loss: Sleep increases glucose metabolism and is
linked to better blood sugar control, boosts secretion of growth hormone, which,
along with cortisol, regulates belly fat; activates cellular repair and mends injury;
normalizes cortisol levels during the day and improves memory."
Sara Gottf ried, The Hormone Reset Diet
WHAT HAPPENS WHEN WE ARE SLEEP DEPRIVED

Not getting enough sleep has been linked to weight gain, increased risk of obesity,
depression, increased risk of disease, increased risk of diabetes and reduced immune
response. Poor sleep habits also affect our skin and those regularly lacking sleep will
develop more fine lines, wrinkles and pigmentation than those that rest well, libido is
reduced, memory is effected and overall quality of day to day life is reduced. A loss of
sleep hinders our performance in every corner of our lives, creativity, productivity and
decision-making are all compromised when we skimp on sleep.
"High quality sleep fortif ies your immune system, balances your hormones, boosts
your metabolism, increases physical energy, and improves the function of your
brain"
Shawn Stevenson, Sleep Smarter
Poor sleep interferes with your blood sugar and insulin levels, hormonal balance, appetite
control and fat loss.. It’s no coincidence that insufficient sleep causes cravings for sugary
and fatty foods, as a lack of sleep has been proven to spike the hormones that make you
want to snack. A
If you’re an athlete or highly active, a lack of deep sleep can slow muscle growth, make it
difficult to reduce body fat, impede recovery and a lack of energy will make it difficult to

perform at your best.
Lack of sleep is also detrimental to brain health and can leave you feeling foggy, sluggish
and again, not able to perform to your potential. Immunity is compromised and we’re
more likely to get sick more often and take longer to recover.
Consistently depriving the body of quality sleep comes with a huge host of health issues
that only compound over time. It’s pretty clear, you know how alert, well-rested and
energetic you feel after a good nights’ sleep and you know how it feels to be constantly
fatigued and lacking in energy and focus. Sleep is vital to the quality of our lives.
HOW MUCH SLEEP DO WE REALLY NEED

The best way to tell if you’re getting enough sleep is simple: how do you feel during
the day? Are you tired? Do you have plenty of energy to move, think clearly and have a
positive outlook? If you feel lethargic and worn out, chances are you need more sleep.
It’s suggested that for optimum health and mind-body function, we need about to seven
to eight hours of sleep daily. This will vary individually but it most likely falls within those
hours. You can’t just lie in bed for 7 hours though. To truly rest and recover and take full
advantage of the bodies ability to repair itself during sleep, it’s imperative we’re getting
quality, deep sleep.
TIPS FOR BETTER SLEEP

These simple tips for better sleep can easily be implemented into your evenings to help
prepare for that wonderfully, deep sleep that leaves you feeling like million bucks. Try
picking just one or two to start and building upon that as you develop your own evening
routine for better sleep.
CONTROL YOUR EXPOSURE TO LIGHT

I would suggest implementing scree-f ree time, 30-60 minute before bed. Occasionally,
when I work on my computer closer to bed time, I use F.LUX to control the amount of
blue light I’m exposed to and I always use built-in blue light filter on my phone. Flux is a
f ree program that alters the colour of your computer screen for healthier sleep rhythms.
You can set it to your own wake up and sleep times so it starts soft in the morning and
becomes less blue as the day goes on.
Our bodies start to prepare for sleep as the amount of light we're exposed to decreases
throughout the day i.e.. circadian rhythm. We start to produce melatonin during this time
and if we're continually being exposed to light and stimulation f rom our phone, TV and
computers, melatonin production is suppressed and we have trouble falling and staying
asleep. Turn off electronics, 30-60 minutes before bed and take some time to relax and
wind down.
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KEEP IT DARK
Having a dark sleep environment helps the body maintain it’s natural sleep-wake
cycles so whether you use black-out curtains or a sleep mask, do what you need to do
get your bedroom as dark as possible. Don’t forget the small lights emitted by alarm
clocks, computers and other electronic devices as the blue light they can also effect our
biorhythms.
USE NATURAL SLEEP-AIDS

Natural sleep aids are one my favourite parts of my evening routine. Here are some of my
favourites:
• Potassium. Eat bananas, green leafy vegetables, potatoes, dulse, avocado, criminal
mushrooms.
• Selenium deficiencies may play a role in sleep abnormalities. Plant-based sources

included brazil nuts, sunflower seeds and cremini mushrooms.
• Tryptophan is a pre-cursor to serotonin so it's very important for good sleep. Plant-
based sources included sweet potatoes, chia seeds, hemp seeds, bananas, pumpkin
seeds and almonds.
• Omega-3. Promotes deeper sleep. Plant-based sources include chia seeds, pumpkin
seeds, hemp seeds, walnuts and flax seeds.
• Vitamin B6. Important in modulating the stress response and helping to relax the
nervous system. Plant-based sources include bananas, cashews, peanut butter,
almonds, avocados, tomatoes, spinach, sweet potatoes and sea veggies such as kelp
and dulse.
• Nighty Night Valerian Tea – Known for it’s relaxation and sedative effects, sometimes
combined with chamomile, increases the amount of GABA in the brain which helps to
calm nerve cells.
• Passion Flower. Among other benefits, passion flower has been shown to improve
sleep. Combined with valerian root it may be one of the best combinations to help
with insomnia. May also help reduce anxiety and promote a calming, relaxed state. Can
be found in tea or passion flower extract.
• Valerian Root. Used to treat insomnia, anxiety, muscle and join pain, depression, stress
and more. Can be found in tea or valerian root extract.
• Reishi. A potent fungus that reduces anxiety, modifies immune system, has anti-
inflammatory properties, is antibacterial, anti-again and sleep promoting, to name just
a few of its benefits. Can be taken in a powder or capsule. I recommend Four Sigmatic
Reishi Elixir, I love it!

• Ashwaganda. Helps the adrenal system regulate hormones so the body can better
cope with stress. Induces sleep and a feeling of calm.
• Rhodiola. Can modulate the body's production of stress hormones and help balance
hormones overall all. High levels of stress hormones can interfere with our ability to fall
and stay asleep.
• Shisandria. Can help slow down a racing mind, reducing stress and anxiety, helping
you to relax. Studies have shown extended sleep time, faster time to fall asleep and
deeper sleep. Thought to help reduce night sweats and restless leg syndrome as well.
• Eleuthero or Siberean Ginseng. Good if you have high-stress levels, whether

physical or mental, and need extra recovery. Aids in anxiety and depression, balances
hormones, all of which helps us sleep better.
• Magnesium. Magnesium is well-known for its ability to naturally relieve insomnia.

Studies have shown it helps to decrease cortisol, helping you to sleep at night, as
well as help muscle relax and give you an overall feeling of calmness that can help
you unwind in the evening. Magnesium deficiency is actually quite common, so
supplementing with magnesium in the evenings may help you sleep better if you’re
not getting enough in your diet.
• Melatonin. A hormone that regulates the wake and sleep cycles and other biorhythms,
you can use it occasionally before bed, making sure your bedroom is completely dark
when you use it.
• Calcium. Adequate calcium in the daily diet is also important in helping us relax and
get a good nights sleep, if your diet is lacking in calcium, focus on eating calcium-
rich foods and if you’re still not getting enough, you may want to think about using a
calcium supplement.
• Vitamin C. Important in regenerating tissues and sleep, start with eating vitamin C
rich foods and if needed add a vitamin C supplement if needed.
• Chamomile. Some find chamomile tea and lavender relaxing before bed.
• 5-HTP, which is produced by the body f rom the amino acid tryptophan, can be
effective in promoting a natural calm mood and improving symptoms of depression. I
don’t have much experience with it but it’s worth looking into if you’re struggling with
sleep. Some people use a 5-HTP supplement to increase serotonin in the brain as one
of the functions of serotonin is to regular sleep.
• GABA is another one that’s used to promote a calming effect and relieve the anxiety
that can keep you up at night. It’s not something I use but it’s another option that may
help you fall asleep faster.
IMPROVE AIR QUALITY
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Poor air quality may increase the risk of sleep disorders such as sleep apnea and effect
your ability to stay asleep throughout the night. There a couple of options you can use to
improve air quality in your home. Personally, I just have a ton of plants to help clean the
air.
You can also use an air purifier, I don’t have one but I could probably use one since I have
two dogs in the house. Air purifiers can help remove dander, allergens, mold and smoke.
OPTIMIZE YOUR SLEEP THROUGH A HEALTHIER GUT

High-levels of melatonin and serotonin are found in the gut. In fact, 90% of the body's
serotonin, the feel-good neurotransmitter, is located there.
This is why eating well is not only important for sleep but also for our mental health.
In addition to serotonin, the gut has been found to contain 400 times the melatonin
than the pineal glad in the brain and furthermore, the inter-endocrine cells can actually
produce melatonin themselves. Knowing that, we can see that we've it's important to
optimize gut health in order to optimize sleep.
What happens in the gut profoundly influences our brain and overall health. Taking care
of the gut microbiome should be a health priority.
KEEP YOUR BEDROOM COOL

A cool environment is important for optimal sleep. As the body temperature falls during
the night, melatonin is release to encourage feelings of sleepiness. Light and temperature
effect the secretion of melatonin and because it helps control sleep-wake cycles, so
it’s very important to keep your bedroom cool and dark for optimal sleep. Low body
temperature can improve your ability to sleep deeply allowing the body to rest and repair
and staying cool throughout the night can help you stay asleep.
DON’T EAT TOO HEAVY RIGHT BEFORE BEDTIME

You don’t want your body focused on digesting while you’re trying to sleep. If you have to
eat close to bedtime, keep it light and easily digestible.
DON’T GO TO BED HUNGRY

Just like going to bed with too much food in your stomach isn’t idea, you also don’t want
to go to bed starving either. I try to eat my dinner at least a couple hours before bedtime
to allow time to digest but not so long that I’m getting hungry again.
If you’re are hungry before bed, try having an easily digestible snack like dairy-f ree yogurt
with some berries, a protein shake, carrots and hummus or half a banana or apple with
a bit of almond butter. You want just enough to tide you over but not so much that your
body has to send valuable resources to your digestive system all night.

Hopefully, your dinner was satiating enough that you don’t get hungry again before bed.
At dinner time, try to focus on creating balanced meals that contain some carbs, protein
and fat to slow down digestion and keep you fuller, longer.
EXERCISE
Moving during the day can help you fall asleep faster so you can wake up feeling rested
and ready to hit it again. Exercise can dramatically improve the quality of sleep, especially
when done on a regular basis. Exercise help to reduce stress and tires you out, the perfect
combo for quality, deep sleep.
You may need to experiment with exercise at different times during the day to see what
works best for you. If I have a hard workout too close to bed time, I’m too wired to easily
fall asleep. I love working out early in the morning and if not, at least a few hours before
bed time so I have time to wind down again. It depends on the individual though, you
may find tough workout close to bed is just what you need to pass out as soon as soon as
your head hits the pillow.
In Sleep Smarter by Shawn Stevenson, he recommends at least some exercise in the

morning, even if you still plan to workout later the day. In a study by Appalachian State
University, it was found that morning exercisers spent more time in the deepest, most
anabolic stages of sleep, slept longer, had more efficient sleep cycles and had a greater
drop in blood pressure in the evening. If you’re short on time in the mornings, by
spending just 4 minutes doing something like a Tabata workout you can still enjoy the
benefits of morning exercise.
Again, sleep and exercise go hand in hand. If you’re lacking sleep, you may skip your
workout or be lacking the energy for a good workout, which in turn, affects sleep the next
day and so on, and so on. Lack of quality sleep can also effect your ability to recovery from
intense exercise and build new muscle. It’s all related. Exercise and get enough sleep
everyday to get the most out of both of these aspects of overall health.
"If we want to live a wholehearted life, we have to become intentional about

cultivating sleep and play, about letting go of exhaustion as a status symbol of
productivity and self-worth."
Brene Brown, The Gifts of Imperfection
EAT WELL DURING THE DAY

A healthy, balanced diet that promotes stable blood sugar is one of the pillars of health.
A healthy diet will help you manage stress levels, have the energy to exercise, promote
healthy digestion, improve circulation and mental health and more. Again, all of these
pillars of health are important in promoting good sleep. Blood sugar imbalances, which
are often caused by the overconsumption of sugar, refined carbohydrates and stimulants,
can perpetuate restlessness and other sleep issues, so maintaining stable blood sugar
132 Deryn Macey

levels throughout the day is important.
Some other ways to improve sleep through your diet are to eat foods rich in magnesium
such as dark leafy greens, nuts and seeds, choosing complex carbohydrates over
processed foods and including enough high-quality fats in your diet. Vitamin C is also
important for sleep, so including vitamin C rich foods can also help. A well-balanced diet
is also important for supporting hormones which, we as we discussed, also effect how we
sleep.
DON’T DRINK TOO MUCH WATER BEFORE BED

It’s important to stay hydrated throughout the day so you don’t find yourself chugging
water right before bed and having to get up to pee all night. I drink a lot of water
throughout the day, starting with a big glass as soon as I get up, and then cutting out the
liquids too close to bed time. There’s nothing worse than having to climb out of your cozy
bed multiple times throughout the night to stumble to the bathroom. Once you’re in that
deep sleep zone, it’s important to stay there.
MANAGE DAILY STRESS

When were stressed, our minds race with thoughts instead of starting to calm down and
prepare to sleep. Stress can really steal away our precious time to each night and it also
effects the quality of that sleep. When we fall asleep, the body switches from the active
sympathetic nervous system over to the more chill parasympathetic nervous system.
Stress can effect this process, keep our brains hyperactive and leaving up wide awake.
AVOID CAFFEINE LATE IN THE DAY

If you’re ever had caffeine too close to bed time you know how f rustrating it can be trying
to fall asleep. You’re exhausted but you’re all hopped up on caffeine so you lay in bed
tossing and turning with a racing mind, kicking yourself for that late after noon coffee.
I'd recommend keeping any caffeine intake to before noon. That goes for coffee, matcha,
green tea and soda. If you need a boost in energy in the late afternoon, try going for a
quick walk or getting some other exercise in, stretching, do some deep breathing, take a
short nap, drinking water or of course, eating something!
LOVE YOUR BEDROOM

The bedroom should be a calming and cozy environment that you enjoy being in. For me
that means it’s clutter-free and decorated minimally with neutral colours except for the
f resh, green beauty plants add.
CULTIVATING AN EVENING ROUTINE

Just like my morning routine, I’ve grown to cherish my evening routine. I love unwinding

at the end of the day and spending some time reflecting on everything that happened.
If you can assign a small area in your home as a place to chill, read, write and just think,
that’s a great spot to enjoy your calming evening routine. Having an evening routine will
be directly reflected in the success of your mornings. If you plan ahead, you’ll wake up
feeling productive and end up getting more done. An hour before bed I stop working,
electronics get turned off and it’s time to get into sleep mode.
Here are some things that are a part of my evening routine:
• Planning for the next day – If you don’t have a clear idea of what you want to
accomplish, how are you going to accomplish it? I write down the top 3 tasks I want
to accomplish the following day, as well as a list of small, quick tasks I can tackle if
there’s time. I review my big goals and aspirations to keep them f ront of mind. Self-
awareness is so important to our success and making time in our evening routines to
plan and dream is so important to keep us moving forward. I’ve found I’m at my most
productive when I plan my entire day the night before, blocking off time for tasks,
eating and exercise. I might not stick to it 100% but I’m much more likely to achieve
what I want if I have a clear plan laid out. This also helps get it out of my head so I
don't go to bed with a thousand thoughts running through my mind.
• Reflect on the current day – What worked? what didn’t? What can I do better the next
day? What am I grateful for?
• Oral hygiene – brush, floss, you know the drill.
• Prepare my gym stuff and lunch for the next day.
• Stretching or quick yoga video from the Down Dog App
• Meditation – I almost always fall asleep during an evening meditation, so I like doing it
before bed!
• Reading – So you’ve turned the TV off, your phone is tucked away. Now what? Well,
now is the perfect time to either treat yourself to some fiction or dig into some
non-fiction. I’m a non-fiction junkie so in the evenings you’ll find me reading self-
development books and writing some notes as I read. Reading is so important to
expand our minds, keep learning new things and improve creativity. One of my
favourite life tips is to never leave home without a book!
Taking time for self-care in the quiet evenings hours, is a good way to bring those stress
levels down too. A cup of tea, a good book, maybe a warm bath, meditation or laugh with
your partner. Essential oils can also have a calming effect, which is why I like to keep my
diffuser running in the afternoon and evening.
STICK TO A SLEEP SCHEDULE

Sticking to a sleep schedule every day is really important. When you establish a regular
sleep pattern, it allows your circadian rhythm to operate at its best. Our circadian rhythm
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operates as our internal biological clock, regulating sleep cycles.
It functions best when you stick to a routine. Irregular sleeping patterns can throw your
circadian rhythm out of whack and come with their own host of health concerns such as
weight gain, cholesterol levels and a greater insulin response.
Try your best to maintain the same sleep and wake schedule every day. That means going
to bed at the same time every night and avoiding the snooze button in the morning. And
yes, that means weekends too. Going to bed and getting up at the same time everyday
can go a long way in improving both your ability to fall asleep quickly and ability to wake
up before your alarm says you have to.
KEEP IT QUIET
Even if sounds don't necessarily wake you up, they may still be effecting how much deep
sleep you're getting. I find that by keeping a fan on it acts as white noise, drowning out
the noises coming through the window. If you find noises are waking you up during the
night, do what you need to do to get your bedroom as quite as possible.
Some people like using sound machines with soothing, mellow sounds to mask random
noises or even sleep with ear plugs if needed. In the morning, when it is time to get up, I
like setting my alarm to slowly increase in volume so I can wake up gently
CREATING A MORNING ROUTINE

How we start our mornings is so important to our overall health and success in life. The
start to your day matters; win the morning and win the day. Every single day of your life is
a clean slate to create the life of your dreams. Consistent, effective morning routines are
a big part of creating that life. There’s a lot of power in the first hour of your day. Use that
time to create momentum that spills over into your day and sets you up for success.
"Considering that our habits create our life, there is arguably no single skill that is
more important for you to learn and master than controlling your habits. You must
identify, implement, and maintain the habits necessary for creating the results you
want in your life, while learning how to let go of any negative habits which are
holding you back f rom achieving your true potential."
Hal Elrod, The Miracle Morning
BENEFITS OF A MORNING ROUTINE

• Boosts energy
• Increased focus and productivity
• Builds self-esteem
• Improved overall health
I’ve talked in detail about my evening routine for better sleep and why it’s so important.
You need to create evening routines for better sleep so you can get up and have a healthy
morning. We also talked about the importance of sleep when it comes to inflammation,
so before we get into some tips for a healthy and healing morning routine, don’t forget: a
great morning starts the night before.
"How you wake up each day and your morning routine (or lack thereof) dramatically
affects your levels of success in every single area of your life. Focused, productive,
successful mornings generate focused, productive, successful days—which
inevitably create a successful life — in the same way that unfocused, unproductive,
and mediocre mornings generate unfocused, unproductive, and mediocre days,
and ultimately a mediocre quality of life. By simply changing the way you wake
up in the morning, you can transform any area of your life, faster than you ever
thought possible."
Hal Elrod, The Miracle Morning
In The Miracle Morning, Hal Elrod suggests 6 key parts of a successful morning routine:
• Silence (meditation)
• Affirmations
• Visualization
• Exercise
• Reading
• Writing/Journaling
I do all of these in my own way every single day and I can’t tell you the positive effects
that this has on my life. I get clear about my goals, think about what I’m grateful for, move
my body, give it nourishment, do some affirmations and spend time reading and writing.
Once I’m done my morning self-development routine, it continues as I walk to the gym
and listen to a podcast on the way. It finishes when I get back home and have a healthy
post-workout breakfast before starting my work day.
To accomplish all this, I get up at 4:15 am. Maybe that’s not realistic for you and that’s
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totally fine. If you only have 30 minutes for yourself in the morning, even that is enough
time for a healing, inspiring and effective morning routine that will build momentum for
a healthy and productive day.
KEEP IT CHILL
We talked about the negative effects that high stress levels can have on our physical and
mental health.
"If you don’t think your anxiety, depression, sadness and stress impact your physical
health, think again. All of these emotions trigger chemical reactions in your body,
which can lead to inflammation and a weakened immune system. Learn how to
cope, sweet f riend. There will always be dark days."
Kris Carr, Crazy Sexy Diet
How does it feel when you get up late and rush out the door? Probably not very good.
Your cortisol levels are elevated, stress is maxed, you might have skipped a healthy
breakfast and by not doing anything to put yourself at an advantage, you’re robbing
yourself the opportunity to reach your full potential. And running late always puts us at a
psychological disadvantage. It just doesn’t feel good.
What’s the alternative to starting your day with rush and stress that increases cortisol and
adrenaline levels?
What if you got up an hour earlier than you had to and spent that time on self-
improvement?
A quiet and relaxing morning routine that includes mediation, movement, affirmations,
learning and purposeful goal-setting can have a positive compounding effect on all
aspects of your health.
SAY NO TO SNOOZE
If you start the day by pressing the snooze button you are starting the day with
procrastination. You’re telling the universe that it’s more important for you to stay in bed
than it is to get up and chase your dreams. Get up as soon as that alarm goes off.
If you’re not popping out of bed with joy and excitement every day, make the necessary
changes in your life until you do. As soon as you wake up, say hey, I’m alive and I’m so
grateful for another day on this planet! The fact that you’re alive, healthy and have the
opportunity to live another day is pretty damn awesome.
NO SOCIAL MEDIA OR EMAIL FIRST THING

I struggle with this one but try my best to not reach for my phone as soon as I get up.

Getting that dopamine fix off a little red notification is not how I want to start my day. It
trains us to be reactive instead of proactive.
Don’t put yourself at the mercy of other peoples agenda. There are so many things vying
for your attention. By not checking your phone, you get to decide where your attention
goes. Put your goals and needs first.
How do you serve at a higher level? You take care of yourself first so you can show up
as the best version of yourself for others. Focus on your own objective and spend the
morning finding a sense of peace and connectivity. This can help focus on what you
want to achieve. I use my phone for reading and meditation but I do not check any social
media or email accounts until after my morning routine is complete.
CREATING YOUR ROUTINE

Your morning routine could consist of 10 minutes, 30 minutes, an hour of more. Find
something realistic that works for you. It doesn’t need to be lengthy. If you ‘re very limited
for time, I would recommend hydration, 5 minutes of exercise, listing 3 things you’re
grateful for, reading a couple pages of a book and a quick review of your big goals. The
main thing is to get your mind and heart in the right place for a positive, productive,
focused day.
"Investing in yourself is the best investment you will ever make. It will not only
improve your life, it will improve the lives of all those around you."
.Robin S. Sharma, The Monk Who Sold His Ferrari
HYDRATION
This is the first thing I do every single morning. Water brings you to life in the morning.
You’ve been asleep for 7-9 hours so it’s important to re-hydrate right away when you
wake up. I drink a large glass of warm water with lemon or apple cider vinegar as soon
as I wake up. Warm or room temperature water is gentler on the body that ice water is,
especially in the morning.
After a night of repair, there’s also lot of metabolic waste built up and drinking water
helps kick-start the process of clearing that out. Hydration helps get things moving,
improve circulation and wake up your digestive system. We’ve already discussed the role
hydration plays in inflammation so get up and get that glass of water in!
MOVEMENT
After I drink a big glass of water and turn on the kettle on for my mushroom coffee, I
spend 10 minutes stretching and going through some quick yoga postures.
It doesn’t really matter what you do. It could be 10 minutes of callisthenics, a brisk walk,
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a yoga video or a longer workout. The important thing is that you start your day at a
metabolic advantage by doing some exercise.
"Typically, people who exercise, start eating better and becoming more productive
at work. They smoke less and show more patience with colleagues and family. They
use their credit cards less f requently and say they feel less stressed. Exercise is a
keystone habit that triggers widespread change. "
Charles Duhigg, The Power of Habit
There was a study done by the Appalachian University that showed morning exercises
spend the most time in the deepest, most anabolic stages of sleep so even if you workout
in the afternoons or evenings, a quick morning exercise routine is still an excellent healthy
habit to develop.
FEED YOUR MIND

When we wake up and the brain in still in that alpha-state, it’s highly impressionable.
This is a great time to feed your mind. Every morning, after my water and stretch, I sit
down with my Four Sigmatic Mushroom Coffee and do some reading and writing. I highly
suggest you make time to feed you mind first thing in the morning. If you’re limited for
time, surely you can squeeze in 5 or 10 minutes. Do this every single day and watch your
life transform. Knowledge builds like compound interest so keep learning, every day.
If you can’t make time to sit down and read, throw a podcast on while you’re getting
ready. If you read for 30 minutes a day, every single day, you could finish approximately
52 books a year. Imagine how much knowledge you could accumulate in that year. If you
only have 10 minutes, do that, even if it’s just a couple pages, something is always better
than nothing.
"The best day of your life is the one on which you decide your life is your own. No
apologies or excuses. No one to lean on, rely on, or blame. The gift is yours, it is an
amazing journey, and you alone are responsible for the quality of it. This is the day
your life really begins."
Bob Moawad
Reading and learning opens our minds, keeps our brains young and build self-esteem. If
there is one thing you take from this list, make time for daily reading. Leaders are readers
and if you’re not reading you’re falling behind. I usually read self-development books in
the morning which can include topics from psychology, to fitness, to philosophy and
productivity.
Just something that makes me think and helps me learn something, expand my mind
and improve in one way or another. Most people overestimate what they can do in a day
or a week but underestimate what they can do in a year. If you want to be somewhere

substantially different a year from now, read 30 minutes a day.
GIVE THANKS
Spend a couple minutes every morning expressing gratitude for what you have in your
life. Write it down. Giving thanks for what we have is one of the fastest ways to transform
your outlook on life. I recommend The Five Minute Journal for this.
SET GOALS AND INTENTIONS

Take a few moments to make a plan for your day. Set an intention and think about the
one thing you will do today to move you close towards your goals. By having a clear plan
for our day, as detailed as it needs to be, we can go into the day with the confidence to
chase those dreams.
"Think positive thoughts. Give a prayer of thanks for all you have. Work on your
gratitude list. Listen to some great music. Watch the sun come up, or perhaps go
for a quick walk in natural surroundings if you feel up to it. The sages would actually
make themselves laugh whether they felt like it or not, just to get the ‘happiness
juices’ flowing early in the morning."
Robin Sharma, The Monk Who Sold His Ferrari
Goals breathe life into your days. The very act of articulating your goals on a crisp white
piece of paper causes you to step into a whole new possibility for what your life can
become. Setting your goals is a statement that you refuse to be ordinary. Setting your
goals is a bold play for your best life. Setting your goals is an act of heroism because you
are reaching for the potential that was invested in you. – Robin Sharma, The Greatness
Guide
AWARENESS
I’ve struggled to maintain a consistent meditation practice but I do try to spend 10
minutes a day as often as I remember to. I’m putting it on the list because it’s benefits
can’t be ignored. From lower stress levels, less anxiety, more focus, improved mindfulness,
better productivity, to a calmer life, to even lower blood pressure, the list of benefits goes
on.
If you listen to podcasts and read from the greats, you will notice that every highly
successful person has a meditation practice. From Warren Buffet, to Richard Simmons,
to Jerry Seinfeld, Kobe Bryant, Oprah, Steve Jobs and just about every other person of
influence, you will find they all have a daily mediation practice.
If you’re unsure of where to start, there are many fantastic apps and podcasts you an use
to help you get started but even just sitting quietly with your eyes close for 5 minutes
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and practicing deep breathing can have a profound effect on your overall wellness. I like
Insight Timer and Let's Meditate for free apps. Paid apps include Calm and Headspace.
You can also use your meditation time for visualization. Try picturing the day ahead of
you, seeing yourself making nourishing food choices and accomplishing your daily goals.
The mind is the most powerful tool we have and if you can learn to use it there is no limit
to what you can accomplish or how joyful your life can be on a daily basis.
MOVEMENT
I'm sure you're aware that movement matters. I'm not going to get to into it in this book
but basically, you need to move your body often, every day. That means the gym is not
enough. If you go to the gym for an hour and then sit for the rest of the day, you're only
4% more active than someone who is sedentary. Daily movement is just as, if not more,
important as getting that gym session in. And if you're not a gym goer, no problem, just
find a way you like to move and do it often. It doesn't matter what we do, as long as we
do something. From stress management and improved mood, to preventing disease and
injury, exercise is big determinant of our overall health.
We need to actually exert ourselves too. Walking at a casual pace isn't enough, although
10,000 daily steps is a goal we should all strive for. Run, break a sweat, get uncomfortable,
push yourself, play sports, lift weights, stretch, swim, do it all. It's in that intensity and
variation that adaptation occurs. We get stronger and faster and are able to recover
quicker and perform longer.
Cardiovascular fitness and strength are both important and the more fitness we can build
now, the better off we'll be as we age. I want to stay healthy and independent for as long
as possible.
Aside from exercise, all the movement or NEAT, non-exercise activity thermogenesis, that
makes up our day helps to maintain a healthy body weight and keep the metabolism
humming along. This means avoiding sitting for long periods of time, doing laundry,
cleaning, cooking, community by foot or bike, playing with your kids, gardening, whatever
it may be, it adds up. While seemingly small, making the effort to change your daily
habits by adding more NEAT is a great way to stay healthy.
GET STRONG
I believe everyone who is able to should be including some sort of weight-bearing
exercise in their fitness routine. What that is exactly may vary depending on your goals,
access to equipment, injuries or health concerns or simply your preference of training but

anyone at any age, can benefit from this type of training. The benefits are numerous and
range from strengthening your bones, to reducing your risk of injury to just feeling strong
and confident in your body.
Lifting weights also aids in fighting inflammation, improving posture, sleep and energy
levels, boosting mood, improving bone density, reducing stress, preventing disease,
increasing fat loss and metabolism and improving performance in other sports and
increasing your life expectancy.
A regular exercise routine and active lifestyle can also help motivate us to improve our
eating habits. It all kind of compounds.
FINDING THE MOTIVATION TO START

If you're brand new, starting out is going to be hard but it has to be done. So how to find
the motivation to start something completely new? I don’t think there’s an easy answer or
quick fix here. You just have to do it. Luckily, getting started is the hardest part. Once you
do that and have some momentum going, you've past the biggest hurdle and just need
to keep it up.
"You have to leave behind the exhausting pursuit of exercise for the sake of exercise
and discover the beautiful balance between health and performance."
Ben Greenf ield, Beyond Training
STOP WORKING OUT, START TRAINING

When you’re first starting out in the gym, or wherever it might be that you plan to start
training, it can help to shift your mentality f rom it being a workout you have to do, to
training you want to do. You are an athlete, we all are, so get into it and start training like one.
MINDSET
If you're new to this way of eating and looking for results as far as an improvement in
health or weight loss, your mindset is going to play a big roll. I just wanted to share a few
closing points on it before we get into the recipes!
HONESTY
Unless you’re doing everything in your power to be consistent, put in the work and stick
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to it, you can’t complain about a lack of results. Don’t play the victim. Call yourself out
and take an honest look at what you’re actually eating and doing everyday. If you’re not
honestly putting in your best effort, you can’t be upset with a lack of results. You are
stronger than your excuses.
COMMITMENT
There is no denying that change is challenging both mentally and physically. Add life into
the mix and without consistent, long-term dedication and a change in lifestyle, not much
is going to happen. Before you even start this process, sit down and really get into why
you want to change. Write it down because it’s not always going to be easy and it can
help to keep coming back to your reasons when you feel like giving up.
"Small, daily, seemingly insignif icant improvements, when done consistently over
time, yield staggering results."
Robin Sharma, 5 AM Club
Once again, get honest with yourself. Are you willing to do what it takes to change?
COMPARISON
Every body is completely different and no one knows your body better than you. Making
judgements about yourself based on other people can be defeating and leave you feeling
like you’re not good enough. Comparison can also be a form of distraction. Focus your
energy on you. How can you be better? How can you make better choices? Don’t worry
about anyone else, it’s only going to distract you and take the focus away f rom the work
you need to be doing.
We’re all so different, what works for someone else may not necessarily work for you, plus
you never know where someone else is in their journey. Watch where your attention goes
on social media and only follow accounts that inspire you. Invest your energy in finding
out what works best for you and just be consistent with that.
URGENCY
Depending on your goals, not having a sense of urgency when it comes to change
can hold you back from making real progress. If you’re committed to making a lasting
change, you must believe that every choice matters. I’m not talking about occasional
treats or missing the odd workout here and there. I’m talking about the day-to-day
consistency.
Having the mindset that “you’ll do it later” isn’t going to get you where you want to go.
Remember, little efforts repeated day in and day out add up to big change over time.
If you’re not putting those little efforts in, don’t expect big results. The time is now and
time is not an unlimited resource, so making each choice count is important. Little things,

done consistently is what you need to focus on. Do it now, do it now, do it now.
"You'll never change your life until you change something you do daily. The secret
of your success is found in your daily routine."
John Maxwell
MINDFULNESS
Before you eat something. Stop. Breathe. Close your eyes. Do you really need that food
or are you filling some other void? Using mindfulness techniques has given me so much
f reedom. If I’m bored or restless in the evenings, I don’t have to grab something f rom the
f ridge and scarf that food down without even really noticing it. I’ve also really worked on
being mindful of how full I am and how I really feel which has helped me learn to stop
eating before it’s too much.
"The f irst step toward change is awareness. If you want to get f rom where you are
to where you want to be, you have to start by becoming aware of the choices that
lead you away f rom your desired destination."
Darren Hardy
I’ve done it a thousand times and I'm sure you have too. I go into the kitchen, not the least
bit hungry, open the fridge and grab the first thing I see. I just want something. Anything.
I might be procrastinating other work or feeling restless or bored. Food is usually not
the answer to these emotions. I still venture into the kitchen f rom time to time when I
know I'm not actually hungry, in these cases I try to stop, breathe, take a moment to think
about what I’m really doing. This helps me notice those old patterns and catch myself
before I eat 4 spoonfuls of almond butter just because. ;)
CONSTANTLY CHANGING THINGS

We love to focus on information over implementation. We keep changing strategies
instead of actually taking action. We have all this information but unless we actually start
consistently applying it, we’re never going to get anywhere. You don’t need anyone else
to give you the answers. Just start, start taking action today, right now and then stay the
course.
"It is easy to get bogged down trying to f ind the optimal plan for change: the
fastest way to lose weight, the best program to build muscle, the perfect idea for
a side hustle. We are so focused on f iguring out the best approach that we never
get around to taking action. As Voltaire once wrote, “The best is the enemy of the
good.”
James Clear, Atomic Habits
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Consistency and action are much more powerful than any specific diet or fitness
program. Just keep your head down, do your own thing and keep going.
EMOTIONS
If you’re overweight, chances are there are deeper issues at play than just diet, exercise
and lifestyle. Yes, all of these factors play a role in our overall health and weight but why
are you struggling with them? There are many psychological reasons why you might find
yourself continually falling back on old habits, preventing you from reaching your goals
and ever finding balance.
Underlying issues might be holding you back f rom making the best nutritional and
exercises choices. Until you can hone in on what those issues are, you are at risk of
regaining any weight you do lose and continuing down the same path you were on to
begin with.
"At some point, the pain of not doing it becomes greater than the pain of doing it."
Steven Pressf ield
There are many reasons people turn to food instead of other forms of fulfilment in their
lives. Maybe you’re stressed or unhappy, or feeling a lack of purpose or connection,
maybe you feel out of control in your life. We sometimes use food in to fill these voids and
sometimes that's ok.
Food can be used for comfort, there's nothing wrong with that, but it’s important to do
the mental work necessary to address these issues if you're experiences negative effects
or don't have other outlets to turn to.
Working through mental and emotional blocks is often the hardest part of change. Once
you’ve got your nutrition and fitness plan dialled in, start focusing your efforts on your
emotional well-being.
Permanent, lasting results is going to take some self-discovery as to why you might be
carrying extra body fat. For me, I had to dig into uncomfortable issues like body image
and self-worth that I had struggled with for a long time. Once I addressed these issues
and began to take full responsibility for my results, everything changed. You will never,
ever be happy with your body if you can’t look past what you see in the mirror and love
you for the real you, who is so much more than a particular body weight.
If you need some help in this area, I love the books, A Return to Love, Untethered Soul and
anything by Brene Brown.
RESPONSIBILITY
Have you ever bounced around to various nutrition plan and fitness programs, thinking
that there was someone or something out there that you needed. Guess what? You don’t.

Everything you need is already inside you and once you take full responsibility for your
life, your actions and your choices, the magic starts to happen.
I know how exhausting it can be to constantly be searching for this thing you think you
need. I know how bad it sucks to struggle and feel like you’re not going anywhere. It’s
know it’s hard to break out of these patterns but it is possible.
Thinking you’re special or there’s some reason you can or can’t do something is your ego
talking. You can do anything. You’re not special, so get your act together and go after
what you want. No excuses. There isn’t some reason outside yourself as to why you can’t
do anything, be anything or have anything you want. You deserve it and if you work hard
you can accomplish absolutely anything.
BELIEF
If you’ve struggled with self-doubt in the past, truly, deeply believing in yourself takes
time and hard work. You have to change the way you talk to your self. You have to let go
of limitations that you’ve held on to so dearly, limitations that protected you f rom having
to try or put yourself out there.
Self-doubt can hold you back in so many ways. You might be too afraid to try new things
or fullly experience life due to fears and reservations about what you’re capable of. These
mental limitations prevent us from reaching our potential.
Try not to carry all of your past struggles with you as you move forward on your journey.
Your past choices do not determine the choices you will make today or tomorrow.
Don’t doubt yourself. Start fresh. Stop quitting and talking yourself out of living life to the
fullest. No matter how many times you’ve failed in the past, a totally different outcome is
possible for you, starting right this moment. Every week, every day and every minute you
have the opportunity for a fresh start.
Your level of success is going to be heavily effected by your own self-perception. If you
don’t believe in yourself it negatively affects everything you do and can prevent you from
ever being successful with permanent change.
You can see a common thread throughout these mindsets. Self love. Practice it, practice
it over and over and over. Be kind to yourself. Use affirmations. Use positive self-talk.
Journal. Read positive thinking books. Repeat. Over and over and over until it starts to
sink in. You are stronger than you think and absolutely capable of achieving anything you
set out to.
PATIENCE
It's been a few days, a week, a month and people aren't getting the results they're looking
for so they're ready to throw in the towel. Whether it's weight loss, a change in symptoms
or gains in the gym...these things take time, a lot of time!
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Stop giving up after two weeks or a month, or even 3 months. Big change takes time
but it's worth the wait! Depending on how far you have to go and what you want to
accomplish, changing your health and body might take years. Stop looking at the short-
term because in the span of your whole entire life, one or even two years is nothing.
Furthermore, ask yourself this question: how would you feel if a year went by and you
were in the exact same spot as you are now? If you don't like the answer then stop giving
up.
You need to be patient because this journey is not going to be a quick one. Forget the
calendar, forget how far you have to go and try not to get too wrapped up in specific
dates and time lines. Focus the 24 hours ahead of you and nothing more, or even just the
meal in front of you.
"This is the most simple and basic component of life: our struggles determine our
successes."
Mark Manson, The Subtle Art of Not Giving a F*ck
Putting a deadline on your eating habits also implies there's some end point when you're
going to stop but it doesn't work like that. It's a lifelong journey of growth. That's why
focusing on the day-to-day process of it all is so important. Forget the results and keep
your eyes on what's in front of you.
We all know how quickly time passes, so just put your head down, be patient and keep
putting one foot in front of the other. Before you know it a few months will go by and
you’ll be amazed at what you can accomplish if you stay focused on the process.
PERFECTION
This is so important and I see it time and time again, people have one mishap and then
just give up completely.
This is such a common problem, especially when people are trying to lose weight or
change their eating habits. You know what I’m talking about. You eat one cookie and all
of a sudden it’s 3 days later and you've been making poor choices ever since.
You have to give up on that black-and-white thinking. Remember, something is always

better than nothing. If you have a bad day or meal, just move on. Let. it. go. Dwelling on it
will not serve you in any way.
Stumbling is no big deal, the key is to pick yourself back up and keep moving forward.
Never throw away all your hard work just because of one small failure. Failure is how we
learn and grow.
Consistency is far more important than perfection, in fact perfection doesn’t exist at all so
be kind to yourself, forgive yourself, recognize progress big or small and just keep going.
We’re all human.

"Putting things off is the biggest waste of life: It snatches away each day as it comes
and denies us the present by promising the future. The greatest obstacle to living
is expectancy, which hangs upon tomorrow and loses today… The whole future lies
in uncertainty: Live immediately."
Seneca
Maybe you go out for dinner Friday night, go a little overboard and instead of getting
back to healthy eating on Saturday morning, you decide to indulge all weekend and start
again Monday because in your mind, you’ve already ruined everything. Can you see how
this kind of thinking will completely halt your progress and start to negatively effect your
health? Not only that, it's completely unsustainable and implies that healthy eating is a
short-term diet.
Eating healthy food shouldn’t be viewed as short-term punishment. What will happen
if you go on a strict, restrictive diet then quit and go back to the way you were eating
before? You will gain everything back and most likely end up at a higher weight than
when you started. This is hard on our hormones and metabolism and is why almost all
weight loss stories end weight gain and even ending up heavier than when you started.
Diets don't work, sustainable lifestyle changes and habits do.
"95% of our society — the ‘mediocre majority’ — fail, time and time again, to start
exercise routines, quit smoking, improve their diets, stick to a budget, or any other
life habit that would improve their quality of life. Why? Most people don’t realize
the seemingly unbearable f irst 10 days of a new habit is only temporary."
Hal Elrod
There’s no finish line and no stopping point to all this, its a life-long deal. In short, if you
want to reach your goals and maintain the results long-term, you can’t view eating habits
as a temporary fix.
Small mishaps or meals outside of your regular habits are completely normal. This journey
is never going to be perfect and it's definitely not going to be linear. Instead of beating
yourself up, you could just truly enjoy the Friday night meal then continue your healthy
habits for the rest of the weekend, helping to create some balance. It's important to think
long-term. It's what we do consistently over time that matters, not one meal, not one
treat, not even one day.
By giving up the idea that one meal is going to ruin all your hard work is how you can
ultimately find balance and be able to make room to enjoy your favourite meals and
treats on occasion without stressing about it.
Learn how to incorporate treats into your lifestyle without using them as an excuse to
blow off healthy habits for days on end, we can maintain balance long-term, while still
working towards our goals and enjoying life.
148 Deryn Macey

It’s unavoidable that at some point during your journey you’re going to take a few steps
backwards. All that matters is that you give up that all or nothing mindset and keep
putting one foot in front of the other.
Too many of us quit too often and too early. We protect ourselves and this prevents us
f rom ever reaching our goals because the thing is, success requires failure. In “Mindset"
by C. Dweck, she says that she doesn’t divide the world into the weak and the strong, or
the successes and the failures, she divides it into the learners and the non-learners. And
how do we learn? By failing. If you fail fast, you’ll succeed sooner and you’ll probably learn
a lot along the way.
"Grit is a persistent desire to do better. It’s the opposite of being complacent. It’s
not looking backward with dissatisfaction but rather, looking forward and wanting
to grow."
Angela Duckworth, Grit
FAILURE
Stepping out of your comfort zone and changing your habits is scary. As uncomfortable as
we might be in our current situation, it’s familiar and stepping out of familiarity into the
unknown can be daunting. Maybe you’ve failed in the past and fear of repeating that is
holding you back from giving 100% effort.
Trying your hardest is frightening because it robs you of excuses if the outcome doesn’t
go as planned. The ego never wants to look bad, so we tell ourselves all these reasons why
we shouldn’t go for it. In reality we are so much stronger and more capable than we think
and regardless, who cares if we fail.
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are
powerful beyond measure. It is our light, not our darkness that most f rightens us.
We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, fabulous?' Actually,
who are you not to be? You are a child of God. Your playing small does not serve
the world. There is nothing enlightened about shrinking so that other people won't
feel insecure around you. We are all meant to shine, as children do. We were born
to make manifest the glory of God that is within us. It's not just in some of us; it's
in everyone. And as we let our own light shine, we unconsciously give other people
permission to do the same. As we are liberated f rom our own fear, our presence
automatically liberates others."
Marianne Williamson, A Return to Love
In her book, Mindfulness, Langer states that there are no failures, only ineffective
solutions. So, if something doesn’t work, move on, try again, keep going. There is no

failure in continuous effort. Not being af raid to fail can help us move forward in so many
areas of our life. In order to succeed we need to be willing to accept more failures. Real
failure only happens when we give up and stop trying all together.
All great successes have some failures along the way. Every time we fail, we learn and
have the opportunity to do better next time. All that really matters is that you keep going,
using failure as a stepping stone to future success.
150 Deryn Macey

PART 4
THE RECIPES
Finally right?? We’re here and we’re ready to eat!
Before we get into it, let me share how I’ve laid out the recipe section.
I’ve organized the recipes into Drinks, Breakfast, Soups, Salads and
Bowls, Curries, Noodles and Pastas, Burgers and Things, Snacks and
Sweets and Dips, Dressings and Condiments.
The recipes in this book are super simple, vegan and for the most part,
whole food plant-based, aside f rom a bit of oil here.
I wanted them to keep the recipes accessible and realistic for anyone and
everyone as I could. I’ve kept the ingredients to a minimum and don’t call
for any hard to find or unusual ingredients. Just simple, everyday whole
foods. Whether you’re a plant-based veteran or have no idea what you’re
going to eat, you will find something that works for you.
I've also included simple, no-recipe required meal and snack ideas so
you don't have to constantly follow recipes.
I hope the recipes can act as guidelines and inspiration for you can get into
the kitchen and create your own plant-based meals. Once you get the hang
of it, you’ll be throwing together epic plant-based creations in no time.
Stock up your pantry, load up on f resh produce weekly, get f riendly

with your spice cabinet and let’s have some fun, because, yes, eating
should be fun.
Enjoy!

DRINKS
I kept the Drinks chapter pretty simple. There's a couple plant milks,
golden milk, matcha and bulletproof coffee. That's all I really drink
besides water and tea.
For more fun ideas, head over and follow me on Instagram. That's
where you'll f ind all my daily latte-elixir-type concoctions. They're one
of my favourite things to make and I love using ingredients like coffee,
cacao, coconut, MCT oil, adaptogens, protein powder, spices like
cinnamon, turmeric and ginger and even banana.
Most days, I kick things off with a big glass of water, then have a
matcha before the gym, a homemade decaf latte after the gym and
drink water and herbal tea the rest of the day.
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HOMEMADE OAT MILK
prep t im e : 5 min co o k t i m e : 5 min yi e l d : 3-4 cups
Oat milk is incredibly easy to make at home. This wonderfully

healthy and creamy milk can be use in coffee, cereal, porridge,
1 cup rolled oats, use gluten-
smoothies and for drinking.
free certified if needed
3–4 cups water (see notes, use I NST R UCT I O NS

filtered if desired) Add the rolled oats and 3 cups of water to a blender. If you’re
adding salt, sweetener or vanilla, add those as well. Blend on
pinch of good quality sea salt medium to high speed for 30-60 seconds until smooth and
creamy. I blend it for 20-30 seconds in my Vitamix. See how you
Optional Ingredients like the consistency with 3 cups water and add more to adjust. I
use 3.5 cups water but feel free to increase that to 4.
sweetener of choice such as 1-2
Place a nut milk bag in a large bowl or glass measuring cup,
fresh pitted dates (see notes),
or place a large piece of cheesecloth over the bowl, then
1 tbsp pure maple syrup or a
carefully pour the blended oat milk through the bag or over the
couple drops of liquid stevia cheesecloth.
1/2 tsp pure vanilla extract Use your hands to squeeze the liquid through the bag until all the
milk has been squeezed through and you’re left with a clump of
1 tbsp cacao powder for oat pulp in the bag. For extra smooth oat milk, you can strain it
chocolate oat milk twice but I find once to be sufficient.
Pour the strained oat milk into a storage container of choice such
1–2 tsp coconut oil for creamier
as a mason jar. Store in the fridge for up to 5 days. Shake well
oat milk before use as it will naturally separate.
NOT E S
I like the consistency of oat milk made with 1 cup oats to 3.5 cups
water. Start with 3 cups, blend and test the thickness, then add
up to 4 cups to adjust to your preference. Anywhere between 3
and 4 cups works well, it just depends how thick you want it.
If you’re using any of the optional ingredients, blend, test, adjust

and blend again, as needed.
If you’d like to use dates for sweetening, I recommend adding

them to the water first without the oats and blending until
smooth. Then add the oats and proceed. This prevents over
blending the oats.
Serving Size: 1/2 cup Calories: 26 Fat: 0 g Carbs: 7 g Fiber: 0 g Protein: 1 g

Nutrition facts are a rough estimate for strained oat milk with no additional add-ins.
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TURMERIC GOLDEN MILK
prep t im e : 2 min co o k t i m e : 5 min yi e l d : 1 ser vin g
Homemade golden milk has wonderful anti-inflammatory and

antioxidant properties and makes a nice alternative to tea and coffee.
1.5 cup non-dairy milk of
Enjoy as a warm, cozy drink on a chilly day. It can also be enjoyed
choice, such as coconut or cold.
almond milk I love it as a warm evening drink with some ashwaghanda blended
it to help me relax.
1 tsp turmeric powder (or
1 inch piece fresh turmeric I NST R UCT I O NS
root, peeled and grated) Blender Method
Add the turmeric, black pepper and other optional spices and
pinch of ground black sweetener to a blender.
peppercorns Heat your milk either in a small saucepan stove top or in the microwave.
Once it’s hot, add to the blender with the other ingredients and blend
1/2 tsp each cinnamon and on high for 20-30 seconds until smooth and foamy. Pour into a mug
and enjoy. Alternatively, you can blend everything first then heat the
ground ginger (optional, can
golden milk on the stove top. Both methods work well.
also use peeled and sliced
If you used fresh turmeric root or ginger root, I would recommend
ginger root) straining through a mesh sieve or nut milk bag before drinking.
Stove top Method

sweetener to taste such as
To make golden milk on the stove top, add all the ingredients to a
1-2 tsp of maple syrup, raw
small saucepan and heat over medium heat while whisking until
honey, agave or organic steaming and frothy. You can use an electric milk frother for extra
stevia, or 1 medjool date if froth. If you used fresh turmeric root or ginger root, consider straining
through a mesh sieve or nut milk bag before drinking, otherwise,
using the blender method
pour into a mug and enjoy.
(optional, can be enjoyed
Iced Golden Milk Method
unsweetened)
To make iced golden milk, either use the blender method but skip
the heating or simply add the spices and sweetener to a glass with a
splash of water and mix into a paste then stir in cold dairy-free milk
of choice and ice cubes, if desired.
NOT E S
I like my golden turmeric milk thick and creamy but if you prefer it to be
more like tea, you can add up to 2 cups of milk, or 1 cup of milk and 1 cup
of water and gently simmer for about 10-15 minutes.
Serving Size: 1 Calories: 45 Fat: 3.75 g Carbs: 1.5 g Fiber: 1.5 g Protein: 1.5 g
Nutrition facts are calculated using unsweetened almond milk and stevia to sweeten.
156 Deryn Macey

HOMEMADE ALMOND MILK
prep t im e : 2 min co o k t i m e : 5 min yi e l d : 4 cups
This easy almond milk recipe requires just two ingredients: raw
almonds and water. You can enjoy it just like that for a smooth and
1 cup almonds (or try
creamy plant-based beverage but it’s even better with a pinch of
sunflower seeds, pistachios salt, dates and vanilla blended in..
or pumpkin seeds)
I NST R UCT I O NS
4 cups filtered water (filtered
Soak the almonds in water in a glass bowl for 8-24 hours.
water is not totally necessary,
your choice) When the almonds have finished soaking, strain (discard the water
they soaked in) and rinse well.
pinch of sea salt (approx. 1/4- Add the rinsed, soaked almonds, salt and water to a high-speed
1/2 tsp) blender. Add the dates and vanilla if using.
1 tsp pure vanilla extract Blend on high for 60 seconds until smooth, creamy and frothy.
(optional) Either pour right into a container for storing or strain through a nut
milk bag for smooth, creamy homemade almond milk. The leftover
1-2 medjool dates or 1 tbsp almond meal can be discarded or used in baking, oatmeal or to
pure maple syrup (optional) make granola. I like to strain it into a large glass measuring cup
and then pour it into my storage container after straining. My large
measuring cup has a spout so it’s easy to pour from. If you strain into
a bowl, a funnel will make it easier to pour into a storage jar. Store in
the refrigerator for up to 4 days
NOT E S
For chocolate almond milk, add 1-2 tbsp cocoa powder or cacao
powder and sweeten to taste.
For more quick and easy, no-straing homemade milks, blend any
amount of raw cashews or hemp seeds with water at an a 1:4 ratio
and you've got some delicious plant-based milk ready to go! No
straining needed. Add a pinch of sea salt and some sweetener if you
like.
You can also make amazingly creamy and delicious milks from just
nut or seed butter and water. Use about 2 tbsp of almond butter
or tahini and 2 cups of water (feel free to half or double) - blend
and enjoy! Blend in a couple dates or a splash or maple syrup for
sweetness. It's magical.

Nutrition facts are a rough estimate for strained almond milk with no additional add-ins.
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VEGAN BULLETPROOF COFFEE
This delicious drink is made with oil so it's not whole food plant-based
but it is vegan and plant-based. I drink these often, usually with MCT
1.5 cups hot brewed
oil and vegan protein powder. You can make it about 100 different
organic coffee (I use decaf) ways and I love playing around with different add-ins like mushroom
powders and various adaptogenic herbs. I've included some variations
2 tsp to 1 tbsp MCT oil or below so you can create your own "bulletproof" coffee drinks.
coconut oil
IN ST R U CT I O NS
Optional Ingredients
Add the hot brewed coffee and MCT oil to a high-speed blender. Blend
(choose one or combine): on high for 30 seconds until a thick foam is formed on top. It should be
frothy and light in color. Pour into a mug and enjoy right away.
splash of plant-based milk
VAR I AT I O NS
such as coconut, almond,
Here are some of my favourite variations for enjoying a little fat with your coffee.
oat or cashew My favorites are cashew coffee and cashews or MCT oil plus vanilla protein.
CASHEW COFFEE: As an alternative to MCT or coconut oil, I love making coffee

2–3 drops organic stevia or blended with raw cashews. To make cashew coffee, blend 1.5 cups of brewed
another natural sweetener coffee with 2-3 tbsp of raw cashews until smooth and frothy. Option to add 1-2
tbsp of vanilla plant-based protein powder, which is what I usually do. A pinch
of choice (don’t use if of sea salt is really good too. This also works with 1 tbsp of almond butter or
adding protein powder) even tahini!
CACAO MOCHA: Instead of MCT or coconut oil, try using cacao as a source of fat.
up to 1 tsp (5 g) I would recommend using cacao paste for an ultra-creamy homemade mocha.
You’ll need a sweetener with this one though since cacao is very bitter on its
adaptogenic powder such
own. You can use a medjool date, raw honey, stevia, agave or maple syrup. To
as maca, chaga, reishi or make a cacao mocha, use 15 grams of cacao paste, 1.5 cups coffee and sweeten
to taste. As an alternative to cacao paste, you can combine up to 1 tbsp MCT oil
ashwaganda
with 1-2 tbsp of cacao powder. Cacao butter also works as an alternative to MCT
oil or coconut oil. It does have more of a distinct taste though.
up to 1/2 a scoop (15 g)
PROTEIN COFFEE: This is another one of my favourite ways to make bulletproof
vegan vanilla protein coffee. I like to do 1-2 tsp of MCT oil and up to 1/2 a scoop (15 g) of vanilla plant-
powder based protein powder. It tastes like a vanilla latte and gives me energy for hours.
I like this one before the gym in the morning.
COCONUT MILK LATTE: For an extra-creamy latte style drink, add 2-3 tbsp full-
fat coconut milk.
MACA COFFEE: Maca is an adaptogen that may help balance mood and helps
support healthy hormones. Blending it into coffee is an easy way to get it into
your diet if you’re using it. Try 1 tsp blended with the MCT oil and coffee.
Serving Size: 1 Calories: 85 Fat: 9.5 g Carbs: 0 g Fiber: 0 g Protein: 0 g

Nutrition facts are calculated using 2 tsp of MCT oil with no additional add-ins.
160 Deryn Macey

MATCHA AND MATCHA LATTES
I'm sensitive to caffeine so I don't drink regular coffee, but a match I can do. I love matcha because the l-theanine
it contains can boost cognitive ability and provide a calming effect, all without the jitters of coffee. It also has anti-
inflammatory and immunity boosting properties. It's my favourite thing to wake up to and my favourite pre-workout.
Matcha Tea
1 - 1.5 tsp matcha powder
1.5 cups hot water (30 seconds

off the boil)
Optional: plant-based milk and/

or sweetener
Blended Matcha Latte
1 - 1.5 tsp matcha powder
1 cup hot water
1/2 to 1 cup plant-based milk
Optional Add-Ins: mushroom

powders, vanilla protein,
sweetener like stevia, maple
syrup or dates, adaptogen
powders, MCT oil or coconut oil
For a plain matcha tea, add 1-1.5 tsp of matcha powder to a mug, add a few tablespoons of hot water then whisk until
smooth using a matcha whisk. Once it's creamy and the clumps are gone, fill the mug with hot water and enjoy. You
can use a hand-held milk frother to froth it up a bit. Drink it plain or add a splash of plant-based milk and if desired,
sweetener such as liquid stevia drops or maple syrup. I drink it unsweetened.
To make a blended matcha latte, add the matcha powder and equal parts plant-based milk and roughly 1 cup water
and 1/2 cup milk to a blender and blend for 30 seconds until nice and frothy. From there, you can play around with
additions like coconut or MCT oil for a bulletproof, adaptogens and vanilla protein powder. Pour into a mug and
enjoy the calm but focused energy.
If you have a milk frother, you can make a plain matcha tea then top it with foamed milk (pictured).
Nutrition facts for the matcha powder itself. Milk and other add-ins will change the nutrition facts slightly.

BREAKFAST
Ah, breakfast. My favourite meal of the day, FOR SURE. Well, I love all
meals but breakfast is special, don't you think? There are so many
options, sweet... savoury...both.
I love pancakes, oatmeal and smoothies but most days I do a savoury
breakfast bowl or salad with ingredients like scrambled tofu with
veggies, avocado and sauerkraut. I love some good sourdough bread
too. Try it topped with avocado and sauerkraut, it's the best.
In this section, we'll cover oatmeal, granola, smoothies, pancakes, chia
pudding, savoury breakfasts, as well as what plant-based breakfasts are all
about and how to create epic breakfasts without the need for a recipe.
162 Deryn Macey

PLANT-BASED BREAKFAST IDEAS
New veggie-eaters often get stuck at breakfast but no need to worry because breakfast is
by the far, the most fun meal of the day! I've included plenty of recipes for you to try but I
also wanted to share some easy no-recipe required breakfast ideas to get you going.
I don't typically use recipes for breakfast unless I'm making something special. My go-to
is a big veggie tofu scramble, sourdough toast with sunflower seed butter, avocado and
sauerkraut. It's one of my favourite meals.
I'm all about savoury breakfasts because like we discussed earlier in the book, starting the
day with a low-sugar, protein, fat and fiber-rich meal is a great way to prevent blood sugar
spikes and crashes, and more stable blood sugar means less cravings, more sustained
energy and less hunger.
I still love smoothies, pancakes and oatmeal but I like to enjoy them as treats rather than
an every day breakfast option. However, overnight oats are super handy on busy mornings
and I've got some veggie-packed oatmeal recipes you can try to sneak some veggies in
with those oats.
I also love packing veggies into smoothies and even pancakes, so we'll cover that too.
It can help to think outside of the breakfast box too. I often eat leftovers for breakfast! Yep,
even stews, salads and curries. Why not? It's just another meal. Just because it happens
in the morning doesn't mean it must be traditional breakfast food. By looking outside of
breakfast foods, it really expands your options and is a great way to start the day with a
nutrition meal.
Vegan breakfasts include:
• stove top oatmeal (porridge) and overnight oats
• smoothies and smoothie bowls
• pancakes, waffles, and French toast
• egg alternatives such as tofu scrambles, quiches and chickpea flour omelette's and
eggs
• vegan breakfast casseroles, skillets and hash (this is my go-to – I just add loads of
veggies to a pan with some tofu, fry it up and enjoy!)
• breakfast tacos, tostadas, burritos and burrito bowls with tofu scramble, potato or
sweet potato, beans and veggies
• chia pudding
• baking such as breakfast cookies, muffins and loaves
• breakfast salads

• avocado toast variations, peanut butter/almond butter toast with banana
• vegan bacon made from tofu, tempeh, eggplant or coconut
• buddha bowls
• breakfast bowls and plates with avocado, sauerkraut, chopped veggies and hummus
and sliced fruit
• dairy-free yogurt with granola and berries
• vegan cereals
• homemade granola
• chopped fruit like mango and kiwi with coconut, hemp seeds and yogurt or almond
milk
• baked sweet potato or acorn squash topped with yogurt, nut butter and granola or
greens, beans and avocado
• dairy-free yogurt with homemade granola and f ruit
As you can see, there’s no reason you can’t enjoy your favourite breakfast foods as a vegan
164 Deryn Macey

or vegetarian. Plant-based breakfasts can be quick and simple throw together meals or
elaborate brunch dishes but for today’s purposes, we’ll be sticking to simpler breakfast
recipes that work for lazy Sunday mornings and busy weekdays on the go.
HOW TO MAKE A BREAKFAST PLATE

One of my favourite vegan breakfasts is big plates or bowls full of f ruits, veggies and other
fun breakfast foods. They’re a great way to pack lots of nutrition into your morning and
they're also a great way to enjoy leftovers like lentil dahl, stir-f ry, tacos, tofu and roasted
vegetables.
My favourite breakfast plate ingredients are:
• Hummus and veggies. Include homemade hummus in your Sunday meal prep and
serve with chopped raw veggies like carrot, bell pepper, broccoli and celery.
• Fresh fruit. I love fresh mango, pineapple, sliced apple, melon, kiwi, papaya, berries
and grapes..
• Dairy-free yogurt. I love having a little side of coconut yogurt topped with berries or
granola.
• Nuts. Add a few heart-healthy nuts such as walnuts, almonds or cashews for some
healthy fats.
• Roasted vegetables. Some roasted sweet potato, roasted onions or roasted red pepper
are always delicious.
• Sautéed mushrooms. These make a yummy, filling and nutritious addition to your
plate.
• Protein pudding. I’ll make a little protein pudding from protein powder mixed with
either water, yogurt or pumpkin. I like to have a bit of sweet and savory with my
breakfast plates
• Sauerkraut. Fermented sauerkraut is so for digestion and I find breakfast is the easier
time to get my daily dose! Yogurt does the same trick! I love a glass of kombucha with
my breakfast too, which also provides probiotics.
• Beans. Breakfast is an easy time to sneak some healthy beans into your diet. Black
beans, chickpeas, pinto beans or homemade ref ried beans are great.
• Steamed greens. Try a big side of steamed spinach or kale to up your nutrient intake
first thing in the morning.
• Avocado. You can’t beat creamy, nutritious avocado. I like mine topped with sea salt,
pepper and lemon. Avocado is full of fiber and healthy fats that help keep you full.
• Baked or dry-fried tofu. If I don’t have any leftover baked tofu ready to go, I’ll use the
dry-fry method to make quick crispy tofu. You can read more about that in my guide

to tofu.
• Tempeh bacon. I love crisping up some thinly sliced tempeh in a pan or the oven. You
can marinate it first in soy sauce, maple syrup and garlic powder for more “bacon”
166 Deryn Macey

flavour.
• Veggie hash. Try sauteeing a bunch of spinach, mushrooms, onion, and zucchini to add
fiber and volume to your plate to help keep you full.
• Baked potato wedges. So yummy, filling and satisfying!
• Breakfast plates work well for meal prep as you can prep the individual ingredients
then mix and match during the week as needed.
BREAKFAST MEAL PREP IDEAS

School work, the gym, whatever it may be, mornings can be busy. Anything I can do to
make the process smoother, ensuring you have time to eat a quality, balanced breakfast,
I’m here to help. Let’s get into a few time-saving tips that can help get the whole family
fed and out the door, with minimal stress and rushing.
Here are a few breakfast time-saving tips I use to make my mornings stress-free while still
making sure I eat a healthy breakfast.
• Go for overnight oats or chia pudding as they’re so easy to prep the night before and
grab n’ go in the morning.
• Get creative with dinner leftovers, try adding stir-f ry veggies to a tofu scramble or
using left over rice to make breakfast porridge.
• Bake some sweet potatoes for quick sweet potato breakfast bowls. Acorn and
butternut squash work great for this too.
• Keep plenty of frozen veggies and f ruits on hand so you’re always ready for smoothies,
or try making pre-made smoothie packs so all you have to do is dump them in the
blender with some liquid.
• Pre-chop veggies on the weekend to make things easy in the morning. This is my
go-to most days. I just throw a bunch of pre-chopped veggies in a pan with tofu or
tempeh and that's breakfast.
• pre-pack the dry ingredients for a weeks worth of overnight oats, then all you need to
do is pull from the pantry, add liquid and f ruit and stick them in the f ridge so they’re
ready in the morning
• Plan ahead, take the time on the weekend to make a thorough meal plan for the week
and then shop for everything you need.
• Keep a well-stocked pantry so you have everything you need to create healthy
breakfasts.
• Food prep baked items like oatmeal bars, muffins and breakfast cookies on the
weekend so you have grab and go options for those extra busy days. The baked

168 Deryn Macey
oatmeal and baked steel cut oat recipes are great for this.
• Keep nut butter or tahini on hand for making toast on those extra crazy mornings and
always remember, you can never go wrong with peanut butter and banana or salt and
peppered avocado on toast.
• Make triple batches of pancakes and f reeze, they can be heated in the toaster or oven
or eaten cold topped with nut butter and banana.
• Prep a double batch of tofu scramble for a quick protein source.

E AT YOU R CA RROTS
Carrots contain a range of plant compounds such as carotenoids that have antioxidant, disease-
prevention and immune-boosting properties.
Carrots help keep your eyes healthy too thanks to their lutein and beta-carotene content. They
also contain soluble fibre, which helps lower blood sugar levels by slowing down the digestion of
sugar and starch, and feeds good gut bacteria for improved digestive and overall health.
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CARROT ZUCCHINI PUMPKIN OATMEAL
This copy oatmeal is perfect for a healthy Fall breakfast. It’s

warming, easy to make with simple ingredients, gluten-free, has
1/3 cup (30 g) rolled oats
no added sugar and is ready in under about 10 minutes.
1 scoop (30 g) plant-based Bonus, it's packed with nutrients such as beta-carotene, immune-
vanilla protein powder boosting vitamin C and plenty of fiber, which is important for a
healthy digestive system and can help lower cholesterol levels.
1/2 cup (120 g) pumpkin puree Don't be scared off by the veggies in your oats, this tasty bowl of
oats is one of my favourites.
1/3 cup (30 g) finely grated
carrot I NST R UCT I O NS
Add everything to a small pot and cook over medium heat until
1/3 cup (30 g) finely grated
creamy and heated through, about 7-8 minutes. Watch carefully
zucchini and stir often to ensure it doesn’t burn.
1 tbsp (12 g) chia seeds Scoop into a bowl and enjoy as is or top with a drizzle of tahini or
almond butter, maple syrup and a few crushed walnuts.
generous pinch of sea salt
1/2 tsp pumpkin pie spice or

cinnamon
1 cup water
Serving Size: 1 Calories: 448 Fat: 6 g Carbs: 64 g Fiber: 18 g Protein: 32 g

DI D YO U K N OW?
Did you know that just a half cup of oats provides manganese, phosphorus, magnesium, copper,
iron, zinc and vitamin B1 plus 13 grams of protein and 8 grams of soluble and insoluble fiber? Oats
also:
• Contain powerful antioxidants and polyphenols which may help reduce blood pressure.
• Contain beta-glucan, a type of soluble fiber with benefits ranging f rom reducing cholesterol and
blood sugar levels to improved gut health.
• Help reduce the risk of heart disease by lowering total and LDL cholesterol.
• The beta-glucan also helps to improve insulin sensitivity by making sure sugar isn’t absorbed
too quickly.
• Have anti-inflammatory properties making them a wonderfully nutritious food to be enjoyed as

part of a whole food plant-based diet.
172 Deryn Macey

SUPER SIMPLE BANANA OATMEAL
This creamy oatmeal is made with just a few wholesome

ingredients and is ready in just 10 minutes. Dig into this filling and
1 ripe, spotty banana (110 g)
nourishing bowl anytime you want a warm and cozy breakfast to
1/2 cup rolled oats (50 g, use GF- start your day.
certified if needed) To make it, just add everything to a pot and heat it up, mashing
the banana as it cooks, until you have a thick and creamy bowl of
1 tbsp chia seeds (12 g) or ground oats. There’s no need for additional sweetener as the ripe banana
flax (7 g) does the trick. Once cooked, scoop it into a bowl and enjoy as is
or topped with walnuts, hemp seeds or almond butter.
1/2 tsp cinnamon This recipe is high in fibre, gluten-free (use GF-certified oats if
needed) and has no added sugar as it’s naturally sweetened by
pinch of sea salt
the banana. To make an ideal carbohydrate and protein-rich,
post-workout breakfast, try adding 1/2 a scoop of vegan vanilla
1/2 cup water
protein powder. Topping it with some nuts or seeds would be
1/2 cup almond milk (or other good too!
plant milk of choice)

I NST R UCT I O NS
Add all of the ingredients to a small pot stove top.
Cook over medium heat, stirring and mashing the banana with a
wooden spoon as it cooks.
Cook for 8-10 minutes until thick and creamy, stirring frequently
so it doesn’t burn. I like to remove the pot from the heat after
8-10 minutes and let sit for a few more minutes to thicken a
little more. If you want it a little creamier, stir in a little additional
almond milk, light coconut milk or other plant milk of choice to
reach desired consistency.
Scoop into a bowl and add any desired toppings (chopped

walnuts, blueberries or almond butter are delicious) and enjoy.

T H E A MA Z IN G CHIA SEED
The list of health benefits of chia seeds is long and impressive. Chia is a good source of omega
essential fatty acid, high in protein and full of minerals, vitamins and fibre. They're also high in
magnesium, calcium, iron and antioxidants.
Chia seeds are very easy to use, they soak up liquid and have a nice mild flavour so you can use
them in all sorts of recipes f rom baking to blending. I love adding them to smoothies, oatmeal,
pancakes, baking and for making chia seed pudding.
174 Deryn Macey

OVERNIGHT BLUEBERRY BANANA CHIA OATS
This take about 60 seconds to prep and make a great base for
any toppings you choose. I went with a classic blueberry and
1/2 cup rolled oats (50 g, use
banana combo but other options include your choice of fresh
gluten-free certified if needed) fruit such as peaches, raspberries or strawberries, chopped
nuts, chopped dates, cacao nibs, almond butter or coconut.
2 tbsp chia seeds (24 g)
I NST R UCT I O NS
1 cup almond milk (250 mL)
Put the oats, chia seeds and almond milk (and cinnamon and
1/2 a banana, sliced (60 g) sea salt if you using) into an air-tight container and store in the
refrigerator overnight. Make sure to mix well so there are no
1/2 cup fresh (or thawed clumps.
frozen) blueberries (75 g)
In the morning, top the overnight oats with the sliced banana
and blueberries and add any other optional toppings you desire.
optional: 1/2 tsp cinnamon and
a pinch of sea salt NOT E S
If you prefer, you can add everything to the container the night
before so they’re ready to grab and go in the morning. Both
ways are yummy!
Optional topping suggestions:

• 1 tbsp almond butter or tahini
• a few chopped almonds, walnuts or pecans
• chopped dates
• 1 tbsp sugar-free jam
• cacao nibs
• coconut flakes
• goji berries
• sunflower, hemp or pumpkin seeds
• fresh raspberries or strawberries.

DI D YO U K N OW?
Apples contain a type of soluble fiber called pectin that acts as a prebiotic.
This means it feeds the good bacteria in your gut! Your small intestine doesn't absorb this fiber
during digestion. Instead, it goes to your colon, where it can promote the growth of good bacteria.
Research suggests that this may be the reason behind some of the protective effects of apples
against obesity, type 2 diabetes, and heart disease.
They also have anti-inflammatory properties and their antioxidant polyphenol content may help
protect against cancer and type 2 diabetes.
You know what they say...an apple a day!
176 Deryn Macey

SAUTÉED CINNAMON APPLE OATMEAL
This recipe has two parts to it: cooking the oats and sautéing the
apple. Even so, you’ll only need about 15 minutes from start to
For the Carrot Chia Oatmeal finish and I promise you, the effort is worth the reward.
1/2 cup rolled oats (50 g) The oats are thick and creamy, the apple is soft and sweet and
together they make one amazing, special breakfast you can
1 tbsp chia seeds enjoy anytime you feel like something to nourish both your body
and soul. These ones will put a smile on your face for sure!
1/2 cup loosely packed, finely They just feel good…ya know?.
grated carrot (35 g)
I NST R UCT I O NS
1 scoop vegan vanilla protein Add all the oatmeal ingredients to a small pot and cook over
powder (30 g) medium heat, stirring frequently for 7-10 minutes until thick.
Heat the coconut oil in a good non-stick pan over medium high
1 1/2 cups water
heat (you can skip the oil and use water if you like!), then add the
pinch of sea salt (optional) chopped apples, pinch of coconut sugar (if using) and cinnamon.
After about a minute, add a couple tablespoons of water and
pinch of cinnamon (optional) continue cooking and stirring. As the water evaporates and the
pan dries out, keeping adding more water, a few tablespoons at a
time and continuing to cook. Repeat this process for 10-12 minutes
For the Cinnamon Sautéed
until the apples are soft, browned, ooey, gooey and delicious.
Apple
Scoop the cooked oats into a bowl, top with the sautéed apples
1/2 tsp of coconut oil (optional, and enjoy
you can just use water if you

NOT E S
like)
For optional ingredients, try:
1 apple of choice, chopped • Coconut sugar. I added a little pinch of coconut sugar to
the apples as they were cooking to give them a bit of extra
1 tsp cinnamon sweetness and caramelization. So good but totally optional.
You could also use a little maple syrup or raw cane sugar.
pinch of coconut sugar
• Coconut oil. I started sautéing apples in a bit of coconut oil
(optional, for a little extra before finishing them with water. This is also optional. If you
special something) prefer to keep this recipe oil-free, just use water to cook the
apple.
• Sea salt. I added a pinch of sea salt to both the oatmeal and the
apples. I just love the way it enhances sweet flavours.
• Tahini and walnuts for topping. Again, totally optional but I

couldn’t resist adding a few crunchy walnuts and a spoonful of
creamy, drippy tahini.

STOVE TO P OATM EA L TIPS
Here are a couple tips for cooking perfect stove top oatmeal:
• Cook your oats in water, not milk. I use a 2:1 ratio of water to oats.
• Use rolled oats rather than quick or instant oats.
• Bring the water to a boil first, then reduce to a simmer before adding the oats. This prevents the
oats f rom absorbing too much water and getting mushy.
• Cook and stir for 3-4 minutes.
• Remove f rom the heat and let rest of 5 minutes to thicken up.
That's it! Once you've mastered basic porridge and you're stocked up with fun and healthy toppings,
that's when the fun begins and you can start creating epic flavour combos like tahini coconut,
peaches and cream, persimmon walnut and anything else you can think of!
178 Deryn Macey

PEANUT BUTTER BANANA BLUEBERRY OATMEAL
This PB oatmeal with chia seeds is one of my favourite oatmeal

flavours. I cook the oats with cinnamon, ginger, sea salt, vanilla
1 cup water
protein and blueberries then stir in chopped banana before
finishing off with creamy natural peanut butter. They're very
1/2 cup rolled oats (50 g)
filling, high in fibre and protein, naturally gluten-free, have no
1 tbsp chia seeds added sugar and of course, they taste incredible.
They're also purple, so there's that!

1/2 scoop vegan vanilla protein
powder (15 g) I NST R UCT I O NS
Bring the water to a boil in a pot, then reduce to a simmer and
1 cup frozen blueberries (125 g)
stir in all of the ingredients except for the peanut butter.
1/2 a banana, diced (60 g) Cook for 3-4 minutes, stirring frequently to prevent them from
sticking to the pot. Add a little extra water if needed to adjust
1/2 tsp ground ginger thickness.
(optional) Remove from heat and let rest for 5 minutes.
Scoop the oatmeal into a bowl and top with the peanut butter.
1/4 tsp sea salt
Drizzle with a little plant-based milk if desired and enjoy.
2 tbsp organic natural peanut
NOT E S
butter or any other nut or seed
Feel free to omit the protein powder and add 1 tbsp of ground
butter (30 g)
flax in it's place.

K EE P I T SI MPLE
Oven baked oatmeal is very easy to make with minimal ingredients and can be customized with
fun additions like chopped nuts, coconut and berries.
This version of baked oatmeal is made with mashed banana. To make it, all you need to do is mash
up some ripe banana then mix with oats, ground flaxseed, cinnamon and non-dairy milk of choice
and bake in the oven until firm.
This recipe is super simple and calls for just 4 ingredients, making it more of a functional,
everyday breakfast or snack than a fancy brunch dish but I love it for a simple, quick and breakfast
option, especially loaded up with nut butter and berries.
Keep it simple or try one of the fun flavour variations listed on the next page.
180 Deryn Macey

EASY BAKED BANANA OATMEAL
prep t im e : 5 min co o k t i m e : 30 min yi e l d : 6 bars
This easy baked oatmeal takes just minutes to prepare with 4

simple ingredients and is ready after 30 minutes of baking time
2 cups rolled oats (150 g)
for a warm, healthy breakfast perfect for the whole family.
2 ripe bananas, mashed

I NST R UCT I O NS
(approx. 220 grams)
Preheat the oven to 350 degrees F.
2 tbsp ground flaxseed (14 g) Place the mashed banana in an 8×8 square baking dish. Use a
fork to mash it into a smooth paste.
1 3/4 cups almond milk Add the oats, flax, milk, salt, cinnamon, and vanilla and mix well.
1/2 tsp sea salt (optional, Bake in the oat mixture in the oven for 30 minutes.
enhances flavor) Let cool for 15 minutes in the pan before cutting into 6 squares.
Serve right away or store in the fridge up to 4 days. The baked
1 tsp cinnamon (optional, oatmeal squares can also be frozen for up to 3 months in an
airtight container.
enhances flavor)
F L AVO UR VA R I AT I O NS
1 tsp vanilla extract (optional,
Almond Joy Baked Oatmeal: Add 1/4 cup each chocolate chips,
enhances flavor)
chopped almonds and shredded coconut.
Peanut Butter Banana Baked Oatmeal: Add 1/4 cup natural

peanut butter. Chocolate chips would be amazing in this too.
Baked Apple Oatmeal: Add 1/2 cup diced apple, 1/2 tsp of ginger
and 1/4 cup of chopped walnuts.
Carrot Cake Baked Oatmeal: Add 1/3 cup each raisin and grated
carrot. Some coconut and pineapple are good in this too.
Blueberry Oatmeal Bake: Add 3/4 cup of fresh blueberries and

use the optional cinnamon and vanilla. Coconut and ginger are
good additions to this.
NOT E S
The recipe as written is not super sweet. I like it how it is and don’t
find the need for any additional sweetener since I usually top it
with nut butter and berries. However, if you’d like to sweeten it
up a bit, add 2 tablespoons of pure maple syrup, raw honey (not
vegan) or coconut sugar.
Serving Size: 1 Calories: 152 Fat: 4 g Carbs: 27 g Fiber: 4.5 g Protein: 5 g

H E ALTH BE NEF ITS
Steel cut oats contain powerful antioxidants and polyphenols which may help reduce blood
pressure, as well as beta-glucan, a type of soluble fiber that may help to reduce cholesterol, lower
blood sugar levels and improve insulin sensitivity and gut health. They also contain manganese,
phosphorus, magnesium, copper, iron and zinc.
Studies have shown that eating whole grains like steel cut oats tends to extend life expectancy
independent of other dietary and lifestyle factors, as they reduce the risk of heart disease, type 2
diabetes, obesity and stroke.
Whole grains have also been shown to reduce inflammation markers in the blood, so much that
a habitual whole grain intake is linked to a significantly lower risk of dying f rom inflammatory
diseases.
182 Deryn Macey

APPLE BAKED STEEL CUT OATMEAL
prep t im e : 5 min co o k t i m e : 60 min yi e l d : 4 ser vin gs
This apple baked steel cut oatmeal is easy to make with just a few
ingredients and a few minutes of prep time. It’s ready after an
1 cup steel-cut oats (176 g)
hour of baking in the oven for a warm, filling, nutritious breakfast
the whole family will love. This recipe is naturally gluten-free and
3 cups almond milk or another
has no added sugar.
plant-based milk of choice
I NST R UCT I O NS
2 bananas, mashed (approx.
220 g)
Place the bananas in a glass baking dish (I used an 8×8 square
1 apple, chopped (approx. 150 dish) and mash with a fork until they form a paste.
g) Add the rest of the ingredients and mix well.
Cover and bake for 45 minutes then remove the cover and bake
1 tsp cinnamon
for 15 more minutes. If you don’t have a lid for your baking dish,
1 tsp vanilla extract you can use a baking tray flipped upside down and placed on top
of the dish (that’s what I do).
1/2 tsp sea salt Enjoy right away or store in the fridge for up to 5 days, enjoying
cold or reheating as needed.
NOT E S
These will thicken up as they sit. If reheating later, drizzle with a
bit of your favourite non-dairy milk, if you like.
Topping ideas:
• maple syrup
• almond milk
• berries
• banana
• peanut or almond butter

• nuts
• cacao nibs
• coconut or tahini
Serving Size: 1 Calories: 324 Fat: 4.5 g Carbs: 44 g Fiber: 6.5 g Protein: 5 g

SAVOURY OATMEAL BOWLS
prep t im e : 2 min co o k t i m e : 5-7 min yi e l d : 1 ser vin g
Savoury oatmeal is a great way to enjoy a hearty bowl of oatmeal while still including plenty of nutrition in your
morning. They're completely customizable too. You can top them with veggies, tempeh bacon, avocado and just
about anything else you can think of.
1/2 cup rolled oats (50 g)
1 cup water
1 tbsp ground flaxseed (optional)
pinch of sea salt
pinch of turmeric (optional)
Topping ideas:
sauerkraut
tempeh bacon
grated beet or carrot
steamed kale or spinach
steamed broccoli
avocado
pickled red onions
tahini
roasted veggies
Add the oatmeal and water to a small pot stove top and cook
over medium heat for 5-7 minutes until thick and creamy. roasted or mashed squash
Serving Size: 1 Calories: 150 Fat: 0 g Carbohydrates: 27 g Protein: 5 g

Nutrition facts are for oats only and do not include toppings.
184 Deryn Macey

BASIC OVERNIGHT OATMEAL
Overnight oatmeal makes a convenient, quick and easy breakfast that can be customized to your hearts content.
This is a basic recipe for overnight oats. On the following page, I included 10 variations to get you started with
creating your own fun flavours.
1/2 cup rolled oats
1 cup milk of choice (or 1/2 cup

milk and 1/2 cup dairy-free
yogurt for extra creamy oats,
you can use water but milk is
creamier)
sweetener of choice, to taste

(see notes)
pinch of sea salt (less than 1/4

tsp, optional)
1 tbsp ground flax or chia seeds

(optional)
see next page for flavour

variations
Topping Ideas:
dairy-free chocolate chips or

cacao nibs
sliced banana
peanut butter, powdered peanut

Combine all ingredients in a container or mason jar. Shake well
butter, almond butter, tahini
or stir to combine then refrigerate overnight. In the morning,
go right ahead and enjoy! Typically overnight oats are enjoyed walnuts, almonds or cashews
chilled.
I usually add 1/2 scoop of vegan protein powder to mine to

sunflower seeds, pumpkin seeds
sweeten them up. Alternatively, use 1 tbsp of pure maple syrup, or hemp seeds
stevia drops or 1/2 a ripe mashed banana.
warmed berries or chia seed jam
Serving Size: 1 Calories: 180 Fat: 2.5 g Carbohydrates: 28 g Protein: 6 g
Nutrition facts are for oats made with unsweetened almond milk and do not
include add-ins.

OVERNIGHT OATMEAL FLAVOUR VARIATIONS
From carrot cake to gingerbread, strawberry cheesecake to blueberry pie, with a little creativity,
there is no end to the overnight oatmeal flavour variations you can make. Here are a few ideas to
get you started!
Brownie Batter: reduce the milk to 3/4 cup and add 1 serving of pea protein-based chocolate
protein powder, 2 tbsp cocoa powder, 1 tsp vanilla plus stevia drops or powder, or another
sweetener of choice, to taste.
Pumpkin Pie: Use 1/2 cup milk and 1/2 cup pumpkin puree. Add 1-2 tsp pumpkin pie spice. This is
good with vanilla protein added too and walnuts work well as an extra add-in.
Gingerbread: Use 1/3 cup rolled oats, 1 cup milk, 1 scoop of vanilla protein powder, 1 tbsp of
molasses and a pinch of cinnamon and ginger.
Hemp Seed, Coconut and Raisin: This variety is a littler higher in fat but I love the texture that the
coconut adds and hemp seeds are a good source of omega-3 fatty acids, minerals and antioxidants.
The raisins add a nice sweetness without having to add additional sweetener. Use the base recipe
and add 1-2 tbsp each of hemp seeds, shredded coconut and raisins. Some cinnamon is good in
here too.
Peanut Butter Banana: Use the base recipe but use 1/2 cup milk and 1/2 cup mashed banana. Mix
in up to 2 tbsp almond butter or another nut butter of choice such as almond butter or sunflower
seed butter for a nut-free option.
Apple Pie: Use the base recipe but add diced apple, walnuts, cinnamon and raisin.
Blueberry: Use the base recipe and add 1/2 cup f resh or f rozen blueberries and some cinnamon
Peanut Butter Jelly: Use the base recipe and add 2 tbsp peanut butter and a handful of fresh
berries or 2 tbsp chia seed jam.
Carrot Cake: Use 3/4 cup milk, 1/3 cup rolled oats, 1/2 scoop protein powder plus a few raisins,
some shredded coconut, a generous pinch of cinnamon and 1/2 cup finely grated carrot
Zucchini Chocolate Chip: Add 1/2 a scoop of vanilla protein powder, 1/3 cup of finely grated
zucchini and a 2 tbsp of chocolate chips or cacao nibs.
Tropical Chia Seed: Use the base recipe and add 1/2 cup diced pineapple, 1 tbsp chia seeds, 1/2
sliced banana and a few tbsp coconut.
Mocha: Use 1/2 cup coffee and 1/2 cup almond milk. Chocolate or vanilla protein is good here too.
Add 1 tsp vanilla.
Chocolate Chip Cookie Dough: Use the base recipe and add 1 scoop vanilla protein, 1 tsp vanilla
extract, dairy-free chocolate chips, 1 tbsp nut butter of choice and a pinch of sea salt. This works
well with half milk and half yogurt as well.
Berry Coconut: Use 1/3 cup oats and add 3 tbsp shredded coconut, 1/2 cup mixed berries, 1 serving
vanilla protein and 1 cup milk.
Banana Bread: Use 1/2 a mashed banana, 1/2 cup milk and add walnuts or pecans and some
cinnamon.
Strawberry Cheesecake: Use half yogurt and half milk. Add 1/2 serving vanilla protein, 1/2 cup fresh
sliced strawberries, 1 tbsp chia seeds and a squeeze of f resh lemon juice.
186 Deryn Macey

PA N CA K E T IP S
For pancake success:
• Make sure the pan is pre-heated over medium-high heat.
• Use a good non-stick pan, with the right pan you shouldn't need oil but I usually use a little bit
of avocado or coconut oil cooking spray.
• Make sure your baking powder is active. If you’re unsure if your baking powder is active, you
can test it by mixing 1 teaspoon of baking powder with 1/3 cup hot water. If active, the mixture
should produce lots of bubbles.
• Mix the dry ingredients well before adding the water.
• Don’t over-mix the batter. Fold it together gently until everything is wetted but don’t over do
it. If there are a few bits of flour left over, that’s ok.
• Let the batter rest for 5-10 minutes before cooking.

WHOLE WHEAT FLUFFY PANCAKES
These vegan pancakes take just minutes to make and are oil-free and
sugar-free for a healthy vegan pancake the whole family will love. Try
1 cup whole wheat flour
them topped with blueberries, banana and maple syrup for a delicious
(all-purpose flour works plant-based breakfast. Make them Gluten-free by using a gluten-free
too) flour blend.
This recipe is easy to eye-ball. I make it all the time with a big scoop
1 tbsp baking powder
of flour, a spoonful of baking powder, pinch of salt, stevia and enough
water to form a thick batter. It makes amazing, perfect, super light and
1/2 tsp sea salt
fluffy vegan pancakes every time! P.S. Kids love these!
1 cup unsweetened IN ST R U CT I O NS
almond milk (substitute
Mix together the flour, baking powder, sea salt and cinnamon in a
water or other plant-based
bowl. Add the unsweetened almond milk and maple syrup and stir
milk of choice) until “just mixed.”
2 tbsp pure maple syrup Let the batter sit for 5-10 minutes. Let the pan heat up while you wait.
(or sweetener of choice, I Cook in 1/4-1/2 cup portions in a lightly oiled non-stick pan over medium-
high heat.
sometimes use stevia)
Once there are a few bubbles in the middle, flip and cook for a few
1/2 tsp cinnamon more minutes on the other side.
(optional, adds flavour)

NOT E S
1 tsp pure vanilla extract Here are some fun pancake topping ideas:
• toasted coconut flakes
(optional, adds flavour)
• homemade chocolate sauce: mix together a small amount of
coconut oil, cocoa powder and sweetener of choice such as pure
maple syrup
• date caramel sauce: soak dates in hot water for 15 minutes then
drain and blend with some light coconut milk, vanilla and sea salt
• chopped nuts
• sautéed cinnamon apples on page
• pure maple syrup
• fresh or caramelized bananas: sauté sliced bananas in coconut oil
until they caramelize
• sweet tahini sauce: mix tahini with some pure maple syrup
• coconut butter or nectar
• dairy-free chocolate chips – or bake these right into the
pancakes!
Serving Size: half of recipe Calories: 276 Fat: 3 g Carbs: 57 g Fiber: 6 g Protein: 9 g
188 Deryn Macey

WH AT IS CH I CK PEA FLOU R?
Chickpea flour, also know as gram, besan or garbanzo bean flour, is made f rom ground dried,
raw chickpeas.
The versatile flour is a staple in many different cuisines around the world but has been gaining
popularity in North American with the rise of gluten-free cooking and baking. From traditional
Italian and French socca, to Indian sweets and crepes, dishes made with besan can be found in
South Asian, Middle Eastern and Southern European cultures, among others.
Chickpea flour can be used as a binder in baking, in pancakes and crepes, vegan f rittatas and
omelettes, as well as in savoury dishes like stews and soups.
It's naturally gluten-free, rich in protein, fibre, vitamins and minerals. It also contains iron,
potassium, manganese, copper, zinc, phosphorus, magnesium, folate, vitamin B6 and thiamin,
so it's a great way to sneak some extra nutrition in your diet. I love it and it's my go-to for all
things pancakes!

CHICKPEA FLOUR PANCAKES
These vegan chickpea flour pancakes might be the quickest

and easiest grain-free vegan pancakes ever. You’ll only need
1/2 cup (80 g) chickpea flour
4 simple ingredients to make them: chickpea flour, sea salt,
1/4 tsp sea salt baking soda and your choice of sweetener. They’re grain-free,
gluten-free, oil-free, refined sugar-free, egg-free and dairy-
1 1/2 tsp baking powder free, all thanks to the magical powder of garbanzo bean flour.
for sugar-free use 10-15 I NST R U CT I O NS

drops of liquid organic stevia, Preheat a pan over medium heat.
otherwise use 1 tbsp of Mix the dry ingredients together in a bowl.
coconut sugar or pure maple Slowly add the water until you have a thick but pourable pancake
syrup, or more to taste batter.
Scoop the batter into a pan (use a little cooking spray) to make
1/4 cup + 1 tbsp water 3-4 pancakes. Cook for a few minutes until starting to bubble
and the edges look dry, flip and cook for another minute.
Add your favourite toppings and enjoy.
NOT E S
Nutritional information is if you make these with stevia. I listed
this as 2 servings but I eat this recipe all to myself.
Please don't be discouraged if the raw batter tastes kinda gross.

Once cooked, they're delicious.
I have a ton of variations of this recipe on the blog. You can use
this as a base to make flavours like:
• Carrot Cake Pancakes - add grated carrot and cinnamon, top

with pineapple
• Protein Pancakes - mix in vanilla protein powder
• Pumpkin Pancakes - mix in pumpkin puree
• Chocolate Pancakes - mix in cacao powder
• Gingerbread Pancakes - use molasses for the sweetener, add

cinnamon and ground ginger
• Savory Pancakes 0 leave out sweetener and add herbs and

spices
• Easy Crepes - use more water
Serving Size: 1 Calories: 220 Fat: 4 g Carbs: 36 g Fiber: 4.5 g Protein: 12 g
190 Deryn Macey

CHIA SEED PANCAKES
These chia seed pancakes are easy to make, light and fluffy and
one of the most-loved recipes from the blog. Try them topped
1 1/2 cups all-purpose flour
with banana, berries and pure maple syrup for a delicious vegan
1 tbsp baking powder breakfast..
1 tsp sea salt I NST R U CT I O NS

Mix all the dry ingredients together in a bowl.
3 tbsp chia seeds
Add the almond milk, vanilla, maple syrup and ACV and stir until
3 tbsp maple syrup (or “just mixed.”
another sweetener of choice, Let sit for 5-10 minutes so the chia can work it’s magic.
use stevia for sugar-free Cook in approximately 1/4 cup scoops over medium heat in a
pancakes) lightly oiled non-stick pan.
Flip when bubbles appear in the middle of each pancake.

1 1/2 cup almond milk
Cook for another 3-5 minutes on the other side.
1 tsp apple cider vinegar Makes approximately 10 pancakes.
1 tsp cinnamon (optional, NOT E S

adds flavour) I used pure maple syrup to sweeten them but if you can use
another sweetener if you prefer, such as agave, raw sugar, stevia
1 tsp pure vanilla extract
drops or another sugar substitute like xylitol. I’ve added baking
(optional, adds flavour) powder and apple cider vinegar to help get these babies to fluff
right up. I used almond milk for the liquid but you can use any
plant-based milk or even water. Once you’re cooking, for best
results make sure you wait until they bubble in the middle to flip
them.
Serving Size: 1/3 of recipe Calories: 367 Fat: 6 g Carbs: 70 g Fiber: 6 g Protein: 9 g
192 Deryn Macey

BERRY BANANA PANCAKES
These simple oil-free vegan banana pancakes with berries are

easy to make in 10 minutes with just a few everyday ingredients.
1 cup all-purpose flour
You’ll need flour, almond milk, salt, baking powder, sweetener,
1 tbsp baking powder banana and berries. .
1 extra ripe banana I NST R U CT I O NS

Mix the flour, baking powder and salt together in a medium to
1/4 tsp sea salt
large mixing bowl.
1 cup non-dairy milk, In a separate mixing bowl, mash the banana then add in the milk
unsweetened almond milk and sweetener and mix together.
is ideal Add the banana mixture to the flour and baking powder mixture
and fold together until “just mixed.” The flour should be completely
5–10 drops liquid stevia, 1 wetted but still a little lumpy.
packet stevia or 1-3 tbsp Heat a pan over medium-high heat and spray with non-stick
pure maple syrup, to taste cooking spray if needed.
(you can leave sweetener Add approx. 1/2 cup portions of the batter to the pan.
out if you want as the Once you’ve added the pancakes into the pan, spread a few berries
banana does add some on top of each pancake. For double banana goodness, add some
sliced banana too.
sweetness, taste the batter
and adjust to taste) Cook the pancakes over medium heat until the middle starts to
bubble and they look dry and firm around the edges. Flip and cook
1/2 –1 cup fresh or frozen for another 1-2 minutes until they’re golden brown on both sides.
berries of choice, try Serve right away. Leftovers can be kept in the fridge or frozen and
blueberries, raspberries or reheated as needed.
blackberries or a mixture
NOT E S
For yummy pancake toppings try: peanut butter, date caramel
sauce, sliced banana, fresh berries, coconut sugar, maple syrup or
chia seed jam.
Serving Size: 1/2 of recipe Calories: 322 Fat: 2 g Carbs: 67 g Fiber: 4g Protein: 8 g
194 Deryn Macey

SWEET POTATO BREAKFAST BOWLS
Sweet potato breakfast bowls are one of my favourite ways to
1/2 cup mashed sweet potato or start the day. After a tough morning workout, sweet potato
is an excellent source of carbohydrates to refuel with, plus
1 whole, small sweet potato, pre-
sweet potato breakfast bowls taste amazing and can be easily
baked
customized with fun and healthy toppings. My favourite toppings
Topping Ideas are almond butter, cacao nibs, hemp seeds and berries but the
possibilities are endless!
nut or seed butter of choice
I NST R U CT I O NS
fresh or frozen blueberries,
Place your mashed or whole baked sweet potato in bowl and top
strawberries or raspberries with the peanut butter, blueberries, sliced strawberries, cacao
nibs and any other toppings you desire.
sliced banana or apple
NOT E S
goji berries, raisins, chopped
Options for the Sweet Potato
dates, chopped figs,
• Chopped and Roasted Sweet Potato. Try chopping the sweet
mulberries potato first and roasting for a chunkier breakfast bowl. This is
also handy if you have some roasted sweet potato you need to
almonds, walnuts, pecans,
use up. You can roast your sweet potato plain or add spices like
cashews cinnamon, ginger, nutmeg or pumpkin pie spice. Cinnamon
and sea salt is my favourite!
hemp seeds, chia seeds,
• Mashed or Pureed Sweet Potato. Bake a whole sweet potato
sunflower seeds, pepitas
until soft and tender then use that as your base. I leave mine
Chia Seed Jam plain because I usually add some sweeter toppings but you
could mix in some stevia or pure maple syrup. You can also try
Dairy-free yogurt mixing in cinnamon, vanilla and a pinch of sea salt!
unsweetened shredded • High-Protein Sweet Potato. To make a high-protein sweet potato

base, simply mix, mash or blend your baked sweet potato with
coconut or coconut flakes
vanilla protein powder. This adds protein, flavour and depending
cacao nibs on how much protein you use, a cookie dough like texture!
• Pumpkin Sweet Potato. Mix your sweet potato with pureed

pumpkin, apple sauce or mashed banana for another fun
flavour twist. Mixing it with pumpkin puree is delicious with
some added cinnamon, ginger and nutmeg. For the toppings,
think pecans and maple syrup for a pumpkin pie sweet potato
breakfast bowl. This is really good with vanilla protein powder
mixed in too.

Nutrition facts are for one small, 200 g sweet potato only and do not include
toppings. Adjust as needed.
196 Deryn Macey

SQUASH PUDDING BREAKFAST BOWLS
Get fancy by topping these squash breakfast bowls with easy and
oh, so delicious caramelized banana. Walnuts, pumpkin seeds and
For the Protein Pudding
sunflower seed butter adds some healthy fats and with the added
1 cup cooked and mashed protein powder, this makes a well-balanced, yummy, filling vegan
(250 g) squash of choice breakfast. Try it to re-fuel after a morning workout..
(butternut, acorn, kabocha

I NST R U CT I O NS
or canned pumpkin)
To make the pudding, add the cooked squash to a bowl and mash up
1 scoop (30 g) vegan vanilla with the protein powder. You can add a little splash of almond milk
or scoop of coconut yogurt if you prefer it to be a little creamier.
protein powder
To make the caramelized banana, spray a skillet with a little non-stick
For the Toppings avocado or coconut oil cooking spray (or use a very small amount of
coconut oil), sprinkle both sides of the sliced banana with a pinch
half a banana, sliced of cinnamon and coconut sugar and cook over medium-high heat
lengthwise until browned on both side. This only takes a minute or two. Try not
to overcook it or it will be so gooey it falls apart.
pinch of cinnamon and Top your protein pudding with the caramelized banana and any
coconut sugar other desired toppings and enjoy.
1 tbsp walnut pieces (or N OT E S

other chopped nut of To roast squash, cut in half and place face down on a baking tray.
choice) Roast at 450 degrees until easily pierced with a fork, approximately
30-40 minutes. Remove the seeds (you can remove before baking if
1 tbsp pumpkin seeds (or you prefer), scoop out the cooked squash and enjoy.
other seed of choice)
Overwhelmed with topping ideas? How about:
1 tbsp nut or seed butter of • shredded coconut, dried cranberries and chopped almonds
choice • tahini and chopped dates

• walnuts, raisins and sunflower seed butter
• almond butter and sautéed apples
• warmed peach slices, coconut yogurt and pecans
• chia seed jam, peanut butter and berries
• coconut yogurt, blueberries and pecans

Nutrition facts are for squash pudding only and do not include toppings.
198 Deryn Macey

AVOCADO TOAST
Avocado toast is a healthy and delicious breakfast option with endless variations to try. It's one of my favourite
breakfasts and snacks because it's easy, tastes amazing and is totally customizable. Some of my favourite toppings
are hemp seeds, sliced radish, pickled onions, beans and hummus.
toast or crackers or choice - fresh

toasted sourdough is amazing
1/2 an avocado
sea salt
pepper (optional)
Topping Ideas
smashed white beans
smashed black beans
BBQ chickpeas (see page
coconut bacon (see page
pickled red onion (see page
hemp seeds
sunflower seeds
steamed kale
hummus
Toast your favourite bread or use a sturdy cracker then top with roasted red peppers (see page
mashed avocado. I like it plain with just sea salt and maybe
sprouts
some pepper or lemon, or sometimes I'll get fancy with one of
the fun toppings ideas listed.
tempeh bacon (see page
lemon
Serving Size: 1 Calories: 200 Fat: 9 g Carbs: 27 g Protein: 7 g

Nutrition facts are estimated for one slice of whole grain bread topped with
1/4 of an avocado.

EASY PEANUT BUTTER GRANOLA
Granola is one of my all-time favourite foods. I love it almost as much as I love nut butters, so it was only natural to
put the two together in this super simple recipe.
4 cups (375 g) rolled oats
1/2 cup (125 g) natural peanut

butter, almond butter or any
other nur or seed butter of
choice
1/4 cup (75 g) pure maple

syrup
3 tablespoons (45 g) melted

coconut oil
1 tsp sea salt
Optional Add-In Ideas
raisins, dried cranberries or

chopped dates
goji berries or mulberries
sunflower seeds, pepitas,

hemp seeds or chia seeds
peanuts, almonds, walnuts,

pecans or any other nut
Pre-heat oven to 325 degrees.
Add all ingredients to a bowl and mix well. Spread mixture on a coconut chips or shredded
baking sheet lined with parchment paper. coconut
Bake for 20 minutes. Flip granola using a spatula. Bake for another banana chips
20 minutes. Keep on eye on it after 12-15 minutes to make sure it
doesn’t burn. It should be golden brown when it’s done. any chopped dried fruit such
Remove from oven and let cool completely on the pan before
as mango, apple or apricot
storing. Once it’s cool, mix in any desired add-ins then store in an
chocolate chips, cacao nibs or
air-tight container.
chopped dark chocolate
Serving Size: 1/2 cup (60 g) Calories: 303 Fat: 14 g Carbs: 37 g Fiber: 4 g Protein: 9 g
200 Deryn Macey

CINNAMON RAISIN GRANOLA
prep t im e: 10 min co o k t i m e : 20 min yi e l d : 8 ser vin gs
Homemade sweet and salty granola with cinnamon, raisin and banana? Say no more.
2 cups (120 g) oats
1/2 cup (65 g) hemp seeds
1/2 cup (70) raw, unsalted sunflower seeds
1/2 cup (80 g) raisins
2 tsp cinnamon
3/4 tsp sea salt
2 tbsp melted coconut oil
1 small frozen banana (100 g), or 1 extra ripe

spotty banana
liquid stevia drops, to taste, try 10-20 drops

(optional)
Pre-heat oven to 300 degrees and prep a baking sheet with parchment paper. Place all the dry ingredients in a bowl
and stir to combine. Place the frozen banana in a container in the microwave and defrost until gooey. If you’re using
an extra ripe banana, just mash it in a bowl with a fork.Mix the banana and the rest of the ingredients into the bowl,
mix well to combine. Spread the mixture on the lined baking sheet. Bake for 20-23 minutes. Watch careful not to
burn.Let cool completely on the pan before storing.
Notes: Try swapping out the hemp seed for coconut, or using any other dried fruit instead of the raisins. Chopped
dates, dried apricots or cranberries would be delicious. Any diced dried fruit makes a great choice, crushed banana
chips would be amazing too! You can also sub chopped pecans, almonds or walnuts for the sunflower seeds.You
can also play around with the spices, try a combination of cinnamon and ginger, or maybe a pinch of nutmeg. If you
want to get a little more decadent, try stirring in some chocolate chips once it’s baked and cooled!
The stevia drops are optional but recommended if you want it on the sweeter side, it's still really good with just
banana though. I really love the sweet and salty combo in this. Use a good quality sea salt for the best flavour.
Serving Size: 1 (approx. 70 g) Calories: 243 Fat: 12 g Carbohydrates: 26 g Fiber: 4 g Protein: 7 g

COCONUT CHIA PUDDING BREAKFAST BOWLS
prep t im e : 2 min wai t t i m e : 10 min yi e l d : 1 ser vin g
These yummy coconut and chia pudding bowls take minutes to prepare and can be enjoyed with any toppings you
have on hand. Try it topped with fresh berries, almond butter and cacao nibs.
2 tbsp (22 g) chia seeds
2 tbsp (15 g) unsweetened fine

shredded coconut
1/3 cup water or plant-based milk
Topping Ideas: peanut butter,

almond butter or tahini, almonds,
cashew, walnuts or pecans,
raisins, goji berries or chopped
dates, toasted coconut flakes,
cacao nibs, hemp seeds, fresh or
frozen berries, peaches chopped
apple or banana, melted coconut
butter
IN STR UCTI ON S
Mix up the chia seeds, coconut and liquid in a bowl and set aside for about 10 minutes. Add your toppings and enjoy.
202 Deryn Macey

COCONUT YOGURT CHIA PUDDING
prep t im e : 5 min wai t t i m e : 60 min yi e l d : 1 ser v in g
This creamy vanilla coconut yogurt chia pudding is made with just 3 ingredients and is the perfect base for all the
best toppings. Try it with berries, banana, almond butter and cacao nibs.
1/2 cup vanilla coconut yogurt

(125 g, or non-dairy yogurt of
choice)
2 tbsp chia seeds (24 g)
3 tbsp almond milk (or non-dairy

milk of choice)
Topping Ideas: peanut butter,

almond butter or tahini, almonds,
cashew, walnuts or pecans,
raisins, goji berries or chopped
dates, toasted coconut flakes,
cacao nibs, hemp seeds, fresh or
frozen berries, peaches chopped
apple or banana, melted coconut
butter
IN STR UCTI ON S
Combine all ingredients together in a small dish and mix until thoroughly combined and there are no clumps. Place
in the fridge for an hour up to overnight. Once thickened, add your favourite toppings and enjoy.

204 Deryn Macey
TEMPEH BACON BREAKFAST BOWLS
These bowls are filling, balanced and full of nutrition to help

start your morning right. This recipe is naturally gluten-free and
For the Tempeh Bacon
a good source of fiber, protein and healthy fat.
100 grams thinly sliced This recipe is rich in healthy fats and potassium from the avocado.
tempeh, about 6 slices The sweet potato provides an antioxidant, fiber and nutrient-
rich source of unrefined carbohydrates. The tempeh adds plant-
2 tbsp soy sauce based protein and is a fermented food that's good for gut health.
Plus, kale is one of the most nutrient-dense foods you can eat!
2 tsp pure maple syrup or a
sprinkle of coconut sugar (or I NST R U CT I O NS
liquid stevia for sugar-free) To make the tempeh bacon, place the sliced tempeh in a shallow
dish and add the rest of the bacon ingredients. Tilt the dish to
sprinkle of garlic powder coat each piece of tempeh. Let it sit for 5-10 minutes, the flip the
sliced tempeh and let it sit another 5-10 minutes. In a pinch you
salt and pepper can skip marinating it or if you have more time, let it sit up to an
hour.
For the Bowls
Once it’s marinated for about 20 minutes, place the strips on
1 cup white mushrooms, a baking tray and bake in the oven at 450 F until crisped. You
can also broil on a rack for 5-10 minutes, flipping every couple
sliced
minutes until they’re crisped.
1 big handful chopped kale Add the mushrooms and avocado oil to a skillet and cook over
medium-high heat, stirring every couple minutes until the
1/2 tsp avocado oil (sub extra mushrooms are starting to brown. Add the kale and green
virgin olive oil, can be omitted onions and cook for a few more minutes until the kale is soft and
for oil-free) the green onions are wilted and browning.
To assemble the bowls, add the cooked mushrooms, kale and

1/2 avocado
green onions to a bowl along with as much avocado as desired,
half a baked sweet potato (or more, if desired) and the tempeh
1/2 small to medium baked
bacon strips. Add a scoop of sauerkraut or kimchi, if you want
sweet potato
NOT E S
salt and pepper
I make the sweet potato for this in advance to speed things up.
sauerkraut, optional To make it, cut a medium-sized sweet potato in half and roast at
425 F, cut-side down on a baking tray until easily pierced with
a fork. I use parchment paper or a silicone baking mat for easy
clean up. This should take about 30 minutes but may be longer
depending on the size of the sweet potato.

206 Deryn Macey
QUICK SWEET POTATO HASH
This quick vegan sweet potato breakfast hash with tempeh comes
together in under 20 minutes. The cooking time is reduced by
2 cups cubed sweet potato
giving the sweet potatoes a quick boil before adding to a skillet
(200 g) with tempeh and veggies. This recipe is gluten-free, oil-free, sugar-
free, customizable, high in protein and fibre and can be made in
1/2 cup cubed tempeh (88 g)
advance and re-heated for an even quicker breakfast.
1 cup sliced white or cremini

I NST R UCT I O NS
mushroom (70 g)
Bring a pot of water to a boil then add the cubed sweet potato and
1/3 cup minced red onion boil for 8 minutes. Drain.
(70 g) While the sweet potato is cooking, add all of the other ingredients
except for the kale to a frying pan and start cooking over medium-
2 cloves minced garlic high heat. Cook and stir for about 6-7 minutes until everything is
starting to soften and brown.
1/2 a red pepper, diced (60 g)
Add the drained sweet potato and kale to the pan cook for another
5 minutes. Only stir it a couple times so it can sit in the pan and
1/2 tsp each cumin and
brown.
garlic powder
Once cooked, add to a plate or bowl, top with avocado, salsa and
sea salt and black pepper, to green onion and season with additional salt and pepper, if desired.
taste
NOT E S
2 cups very lightly packed To add a more flavour to the tempeh, marinade in a splash of soy
(or 1 cup tightly packed) sauce or gluten-free tamari, balsamic vinegar, garlic powder,
sea salt and pepper for 30 minutes up to overnight. Even just 10
finely chopped kale (50 g)
minutes with some soy sauce does the trick in a pinch. You could
avocado, salsa and green also use the tempeh bacon recipe from the tempeh bacon avocado
breakfast bowls.
onion, for topping, optional
As an alternative to tempeh, use crumbled medium or firm tofu or
chop up your favourite vegan sausage and throw that in.
To make this for meal prep, simple double or triple the recipe, cook
the whole dish in advance and then re-heat in a pan stove top on
in the oven as needed throughout the week, topping with avocado
just before serving.
For a lower carbohydrate meal, reduce the sweet potato to 1 cup or

replace with extra non-starchy veggies like more kale, mushrooms,
onions and peppers. Cabbage is really good in this too!

208 Deryn Macey
EASY BREAKFAST SKILLET
This savoury Southwest, easy vegan breakfast skillet features

loads of veggies cooked up with vegan sausage and spices for a
1 cup sliced mushrooms
filling, high-fibre meal that’s perfect for energizing your day. You
1 cup diced zucchini can customize the veggies based on your preference and switch
up the protein by using tempeh, chickpeas, pinto beans or black
1/2 cup onion, red or white beans. This recipe is oil-free and sugar-free. .
1/2 cup chopped green onion I NST R U CT I O NS

Add everything to a skillet and cook over medium-high heat
handful of fresh chopped (add a few splashes of water if it starts to stick to the pan) until
cilantro the veggies are softened and nicely browned, about 6-7 minutes.
Season with salt and pepper, top with avocado, salsa, extra
1/2 a red pepper, diced
chopped green onion and fresh cilantro and hot sauce if desired
1 sliced vegan sausage such and serve right away.
as Field Roast
NOT E S
1 tsp each garlic powder and As an alternative to vegan sausage, add chopped tempeh,
chili powder crumbled medium or firm tofu, seitan or your choice of beans.
To make this for meal prep, simple double or triple the recipe,
1/2 tsp cumin and paprika cook the whole dish in advance and then re-heat in a pan stove
top on in the oven as needed throughout the week, topping with
salt and pepper, to taste avocado just before serving.
avocado and salsa, for For more greens, add a handful of spinach or kale.
topping For more carbs, add cooked sweet potato or potato or serve
wrapped in a tortilla or with a slice of your favourite toasted
bread.

BU R RITO F ILL ING IDEA S
The fun part! Deciding what to put in your sweet potato breakfast burritos! The recipe is delish
as is, but here are some more ideas:
• black beans or pinto beans instead or in addition to the vegan sausage
• refried beans
• vegan cheese
• vegan sour cream, homemade or store-bought
• vegan ranch sauce, cashew chipotle sauce, chimmichurri sauce
• fresh chopped cilantro
• chickpea scramble instead of tofu scramble
• lettuce or spinach instead of kale
• sauteed cabbage instead of kale
210 Deryn Macey

SWEET POTATO BREAKFAST BURRITOS
These vegan sweet potato breakfast burritos can be prepared

ahead of time and make a healthy and satisfying vegan breakfast
For the Sweet Potato
option. They’re filled with sweet potato, tofu scramble, kale, vegan
1 medium to large sweet potato, sausage and avocado but you can easily change it up to include
or more things like salsa, vegan cheese, black beans, spinach or refried
beans. Don’t feel like a burrito? Try them as sweet potato breakfast
salt and pepper tacos or just throw everything in a bowl and dig in.
1/2 tsp olive or avocado oil I NST R U CT I O NS

For the Tofu Scramble Preheat the oven to 425 degrees. Dice the sweet potato and
place it on a parchment paper or silicone mat-lined baking sheet.
1 package organic firm or extra- Drizzle with a little olive oil and roast until tender, approximately
firm tofu 30-40 minutes. Season with salt and pepper and any other desired
spices.
1 tsp turmeric
Crumble the tofu into a pan then add the rest of the ingredients
1 tsp garlic powder and cook over medium heat until the water is gone, about 5
minutes.
1 tbsp soy sauce
Tear or chop the kale leaves away from the stems, finely chop
1/4 cup water, plus more if it then add to a pan and either saute in some water or olive oil until
starts to dry out softened. Don’t overcook. You just want it slightly softened and a
nice, dark green colour. You can do this before or after you cook
For the Sautéed Kale the tofu.
1 bunch of kale, de-stemmed Add some roasted sweet potato, tofu scramble, kale, avocado and
and finely chopped 1/2 a sliced vegan sausage to a tortilla and if desired salsa and/
or vegan sour cream. Fold in two sides then roll it up to create a
either water or a bit of oil to burrito. Either server immediately or store in the fridge or freezer
sauté to be reheated later.
For the Burritos NOT E S

tortillas Don't feel like a burrito? These are also great as tacos or just piled
in a bowl.
salsa You can also bake the sweet potatoes whole or cut in half, face
down, then scoop into the wraps for more of a sweet potato puree
avocado
texture.
1/2 a vegan sausage per wrap You can skip the cooked kale and go with raw spinach if you
prefer. Sautéed cabbage is also delicious.

Nutrition facts do not include a wrap and are estimated for sweet potato, tofu
scramble, kale, salsa and half a vegan sausage.

212 Deryn Macey
SAVOURY BROWN RICE BREAKFAST BOWL
This savoury vegan breakfast bowl recipe features healthy

ingredients like kale, mushrooms, onions, tofu scramble, avocado,
For the Tofu Scramble
brown rice and salsa for a nutritious breakfast that doesn't skimp
1 serving medium or firm on flavour. It's high in protein and contains healthy fats and
complex carbohydrates for a balanced breakfast that will leave
tofu, crumbled
you energized all morning.
1 tsp turmeric
I NST R U CT I O NS
salt and pepper In a small dish, mix up the tofu scramble ingredients then set
aside. If you’re only making one serving, I’d recommend mixing
dash or soy sauce it up in a dish before cooking. If you’re making a whole package
of tofu, you can add everything right into the pan as it’s easier to
1 tbsp water mix.
For the Sautéed Veggies Next, cook the kale, mushrooms and onions. To make them, add
them to a skillet over medium-high heat with either a splash of
1 big handful of kale, de- water or 1/2 tsp olive or avocado oil. Cook for 5-8 minutes until
stemmed and chopped tender and browned. Don’t stir too often in order to let them
brown. Once they’re cooked, scoop into a bowl.
1 cup sliced mushrooms In the same pan, add the tofu mixture and cook for 5 minutes
until heated through and starting to brown. Alternatively, you can
1/2 cup diced white onions just add the tofu scramble mixture to the kale and mushrooms
as they cook and serve it all mixed up.
For the Bowls
To assemble the breakfast bowls, add the tofu scramble to the
1/2 an avocado bowl with the kale mixture then add brown rice, avocado and
salsa. Serve right away or pack up for meal prep.
2 tbsp salsa
1/2 cup cooked brown rice

SMOOTHIE TIME
The following few pages you'll find 11 delicious smoothie recipes. Smoothies are an easy way to
sneak lots nutrition into your day and enjoy a healthy breakfast on a busy day.
My smoothie recipes call for a plant-based protein powder to boost the protein and provide a
more balanced meal. In most cases I also like to included a source of healthy fats. I also like to
pack in the veggies.
If you don't want to use protein powder, you can omit it and add 1/2 a frozen banana for added
sweetness. For thickening you can use some white beans, chickpeas, ground flax, chia seeds
or oats. I use North Coast Naturals Vege Pro-7, a pea-free and soy-free protein powder made
from chia, coconut, alfalfa, quinoa, brown rice, hemp and pumpkin seed. I also like Iron Vegan,
Sun Warrior, PVL Plant Pro and NuZest.
The instructions for all recipes are the same. Add the ingredients to a high-speed blender
then start blending on low, slowly increasing to high and blending until smooth and creamy.
Depending in your blender and which smoothie you're making, you may need to stop to mix
it a couple of times.
These smoothies can be enjoyed for breakfast, post-workout or a snack anytime of day. For
more smoothie recipes, you can pick up a copy of my vegan smoothies ebook which contains
66 delicious smoothie recipes.
STRAWBERRY MANGO
This blend includes two full cups of healthy, green veggies
but is so deliciously sweet and creamy you’d never guess
they’re in there. Almond milk and vegan vanilla protein
powder add the perfect creaminess and sweetness and
hydrating zucchini and celery add extra fiber, vitamins
and minerals.
1 cup frozen strawberry pieces (140 g)
3/4 cup frozen mango chunks (140 g)
1 cup sliced cucumber (120 g)
1 cup sliced zucchini (120 g)
1 scoop vegan vanilla protein powder (30 g)
1 3/4 cups unsweetened almond milk,

coconut water or another plant milk of
choice
Calories: 352 Fat: 6 g Carbohydrates: 48 g Fiber: 11 g Protein: 28 g
214 Deryn Macey

PINEAPPLE MANGO
This deliciously light and creamy, green tropical mango
pineapple smoothie is perfectly refreshing and packed
with nutrition.
1 2/3 cup (375 mL) almond milk
1 serving (30 g) vegan vanilla protein powder
3/4 cup (140 g) frozen mango chunks
1 cup (140 g) frozen pineapple chunks
1 cup (120 g) sliced cucumber
2 cups (66 g) lightly packed fresh spinach
1 tsp moringa powder (optional)
squeeze of fresh lime juice (optional)
KALE SPINACH
This thick and creamy smoothie is nutrient-packed and
an easy way to sneak your daily dark, leafy greens into
your diet. With ingredients like frozen banana, cinnamon,
almond butter and dates, it’s just sweet enough and the
vegan vanilla protein powder boost the protein content
to make it a complete meal.
handful of fresh spinach (40 g)
handful of fresh kale (40 g)
1 frozen banana (100 g)
3 small or 2 large dates (25 g)
1 tbsp almond butter (15 g)
1 1/4 cup almond milk
1 serving vegan vanilla protein powder (30 g)
1 tsp cinnamon

BEET ORANGE
This delicious smoothie is easy to make with simple
ingredients but is full of flavour and nutrition. Drink this
when you need a boost for the immune system, it’s rich
in vitamin C and antioxidants.
1 small chopped beet (100 g)
1 cup chopped and frozen zucchini rounds

(100 g)
1 small peeled and frozen navel orange (100 g)
1 small handful of fresh spinach or kale (25 g)
1 cup almond milk or plant-based milk of

choice
1 scoop vegan vanilla protein powder of choice

(30 g)
half a frozen banana (60 g)
JUNIOR MINT
Chocolate and mint is a classic combo that is amazing in
this Junior Mint candy-inspired smoothie.
1 cup (240 mL) plant-based milk of choice
1 serving (30 g) vegan chocolate or vanilla
protein powder
1 cup (30 g) lightly packed spinach
1/4 cup (55 g) white kidney (cannellini),
navy, chickpea or black beans
1 tbsp (15 g) almond butter or sunflower
seed butter
1 tbsp (8 g) cacoa powder
1/2 tsp peppermint flavour
216 Deryn Macey

CARROT CAKE
This smoothie tastes like carrot cake but is healthy
enough to enjoy it anytime you want. This recipe is high
in protein and fibre, low in fat, good for digestion, has
anti-inflammatory and immune-boosting properties
and besides that, it just tastes great!
1 cup frozen pineapple chunks (140 g)
1/2 a frozen banana (60 g)
1 cup chopped fresh carrot (100 g, about 1

medium or 2 small carrot )
1 serving vegan vanilla protein powder (30 g)
1 cup almond milk, plus more as needed to

allow for blending
1/2 tsp cinnamon
PEACHES AND GREENS

This meal-sized ref reshing peach smoothie packs in 2
cups of f resh spinach but with the banana and f rozen
peach, you won’t even taste it. With all that goodness,
this meal-sized smoothie is rich in antioxidants, f ibre,
vitamins and minerals.
2 cups (480 mL) plant-based milk of choice

or
water
2 cups (280 g) frozen peach slices
2 cups (70 g) lightly packed fresh spinach
1/2 cup (80 g) sliced cucumber
1/2 a frozen banana (60 g)

GREEN MONSTER
Green monster smoothies are monster-sized, veggie-
loaded green smoothies made with lots of fruit and
vegetables for a nutritious meal or snack.
1 1/2 cups (355 mL) plant-based milk or water
1 cup (30 g) each lightly packed kale and

spinach
3/4 cup (85 g) chopped zucchini
1 large or 2 small stalks celery (65 g),
1 cup (140 g) frozen peach slices
1/2 cup (70 g) frozen sliced strawberries
1 tbsp (10 g) hemp seeds
1 tsp fresh ginger, peeled (optional)
BLUEBERRY MATCHA
This is one of my favourites. It's thick and creamy with lot
of blueberry flavour and a hint of matcha. This smoothie
is an antioxidant powerhouse thanks to the matcha,
blueberries and chia seeds. Drink this for a boost in
natural energy without the jitters.
1 1/2 cups (355 mL) plant-based milk of

choice, or more to reach desired consistency
1 cup (140 g) frozen blueberries
1/2 frozen banana (60 g)
1-2 tsp matcha powder, to taste
218 Deryn Macey

BIG GREEN
This makes a nourishing breakfast but can also be enjoyed
for lunch or dinner if you don't feel like cooking! It's
very filling, making it suitable for a meal replacement.
2 cups (480 mL) any combination of

plant-based milk and water
1/2 a frozen peeled navel orange (approx. 100
g)
1 1/2 cups (45 g) lightly packed kale
1/2 cup (70 g) chopped cucumber
1/2 cup (70 g) chopped zucchini
2 tbsp (30 g) sunflower seed butter
1 tsp chlorella or spirulina (optional)
SWEET POTATO
This smoothie tastes just like sweet potato pie! It’s healthy,
filling, easy to make and so, so delicious you'll want to
make it every morning.
1 cup cubed, peeled cooked frozen sweet

potato (125 g)
1/2 frozen banana (60 g)
1/2 cup fresh or frozen zucchini pieces (75 g)
1 serving vanilla plant-based protein powder

(30 g)
1 1/2 cups almond or cashew milk
1/2 tsp each cinnamon and sea salt
1/4 tsp nutmeg

SOUPS & STEWS
Soups and Stews are some of my favourite recipes to create. I make

them year-round, regardless of the weather because they're just so
easy and nourishing.
Soups are budget-f riendly, f reeze well, great for meal prep and there
are endless variations to create! They're so perfect for having ready to
go in the f ridge for quick lunches and easy dinners.
I chose just a small sampling of what's on the blog here. It was hard to
narrow it down but these have been the most popular recipes over the
years.
I'd recommend starting with the Chickpea Chowder, Tortilla Soup,

Black Bean Soup and Kale and Cauliflower Chowder. Enjoy!
220 Deryn Macey

SPICY VEGAN BLACK BEAN SOUP
This spicy vegan black bean soup is easy to make, incredibly
1 heaping cup diced onion (160 g, filling and satisfying and has just the right amount of spiciness.
It’s made with simple ingredients like onion, garlic, carrot,
approx. 1 small or 1/2 a large)
tomato sauce and black beans but is full of flavour and nutrition.
1 heaping cup peeled and diced Add some avocado to that and you’ve got a perfect meal in a
carrot (160 g, approx. 2 medium) bowl.
1 diced green pepper I NST R U CT I O NS
1 cup chopped celery (150 g, Add the onion, carrot, celery, garlic and bell pepper to a soup pot
approx. 3 ribs) with a bit of the vegetable broth and cook for 5-10 minutes until
starting to soften.
1/2 a jalapeno, de-seeded and Stir in the spices and cook for a few more minutes.
minced3 cloves garlic, minced Add the broth, tomato sauce and black beans and simmer lightly
until the carrots are tender, about 15 minutes.
2 tsp each cumin, oregano and
Scoop half of the soup into a blender and puree until very smooth.
chili powder
Pour it back into the pot and stir in the cilantro. Season with salt
3-4 cups vegetable broth (start and pepper and add a squeeze of fresh lime juice, if desired.
with 3 cups, add a bit if it seems
NOT E S
to thick)
Start with 3 cups of vegetable broth and add a bit more if it
1 cup (250 mL) tomato sauce seems to thick, it just depends on the exact amount of veggies
you use and how thick you want your soup.
1 19 oz can black beans, drained
and rinsed (330 g, about 2 cups
cooked)
1/2 cup finely chopped cilantro
salt and pepper, to taste
squeeze of fresh lime juice
Serving Size: 1/6th of recipe Calories: 157 Fat: 1 g Carbs: 30 g Fiber: 9 g Protein: 7 g
222 Deryn Macey

CHICKPEA VEGETABLE CHOWDER
This vegan chickpea vegetable chowder is satisfying and delicious.
1 heaping cup chopped white It’s made with chickpeas, potatoes and carrot for a bit of a twist
on classic vegetable chowder. Blend half the soup for a thick and
onion (175 g)
chunky, hearty soup you’ll want to eat all winter long. This soup
1 cup chopped celery (150 g) is low in fat, gluten-free, oil-free, sugar-free, inexpensive to make
and ready in under 30 minutes with basic, everyday ingredients.
4 cloves garlic
I NST R UCT I O NS
1 tsp each dried thyme and
Cook the onions, garlic and celery in 1/4 cup of the vegetable broth
oregano
for about 5 minutes. Add more broth if needed so it’s doesn’t stick.
2 heaping cups peeled and Add the oregano and thyme, stir and cook for 1 more minute.
diced yellow potatoes (340 g) Add the rest of the ingredients except for the parsley and simmer
for 15-20 minutes until the potatoes and carrots are tender.
2 cups peeled and diced
carrots (300 g) Transfer about 1/2 the soup to a blender and puree until smooth and
creamy.
4 1/2 cups vegetable broth Stir in the parsley and serve right away. Any leftovers can be store in
the fridge for up to 5 days or in the freezer for up to 3 months.
1 19 oz can chickpeas, rinsed
and drained (approx. 2 cups,
330 g)
1 tbsp fresh lemon juice
1/2 tsp each sea salt and black

pepper
1/2 cup lightly packed, finely

chopped parsley
224 Deryn Macey

CAULIFLOWER SWEET POTATO TURMERIC SOUP
This Cauliflower Sweet Potato Turmeric Soup is so flavourful and
1 medium white onion (300 comforting, I just love it. It’s started off with onion, garlic and carrot
and then simmered with cauliflower, sweet potato, coconut milk
g), diced
and turmeric for an extra flavourful, hearty and creamy soup that’s
4 cloves garlic, minced perfect on a cold day and loaded with nourishment. Try it topped
off with roasted chickpeas, curried roasted cauliflower and fresh
1 tbsp peeled fresh ginger,
cilantro.
grated or minced
I NST R U CT I O NS
1 tbsp turmeric
In a soup pot over medium heat, saute the onion, garlic, ginger, carrot,
1 large or 2 small carrots (160 cauliflower and sweet potato in 1/4 cup of the vegetable broth until
fragrant and starting to soften, about 10 minutes. Add a splash more
g), peeled and diced
broth if it’s starting to stick.
4 cups (400 g) cauliflower,
Add the turmeric, stir and cook for another minute, then add the rest
chopped into small florets
of the broth and simmer lightly until the vegetables are tender are
2 cups (350 g) peeled and tender, about 20 minutes.
diced sweet potato
Stir in the coconut milk and if needed, more vegetable broth to reach
desired consistency.
3 cups vegetable broth
Blend about 1/2 to 3/4 of the soup so it’s somewhat creamy but still has
1 cup canned coconut milk some cauliflower and sweet potato chunks. If you prefer a completely
(light or full-fat) creamy soup, feel free to blend it all until smooth.
Season with salt and pepper and a squeeze of fresh lemon or lime
good pinch of black pepper,
juice, if desired. Serve on it’s own or topped with roasted chickpeas
or to taste and fresh cilantro.
sea salt, to taste NOT E S

To make roasted chickpeas, add 1 can of drained and rinsed chickpeas,
squeeze of fresh lemon or
or about 2 cups of cooked chickpeas to a pan and drizzle with a tiny bit
lime juice
of olive oil. Sprinkle with whatever spices you want, you can just use salt
and pepper, or add a bit of turmeric and cumin as well. Roast them at 400
degrees until crispy, which take about 30 to 40 minutes.
Nutrition facts are for a 400 gram serving, or 1/6the of the recipe,
made with light coconut milk.
226 Deryn Macey

EASY MINESTRONE SOUP
This easy soup is perfect for weeknight meals when you want
something quick but still hearty and healthy. It’s great for
1 large white onion, diced,
cleaning out the fridge and pantry too! Switch up the veggies
approx. 2 cups (300 g) with anything you like such as chopped zucchini or green beans,
up to 3 total cups.
3 cloves garlic, minced
3 carrots, chopped, approx. 1 I NST R UCT I O NS

heaping cup (150 g) Add the onions, garlic, carrots and celery to a 7.5 qt. soup pot
and cook over medium heat in 2-3 tbsp of water or broth for
2 ribs celery, chopped, approx. 10 minutes, stirring frequently and adding water as needed if it
1 cup (125 g) starts to dry out.
Add the diced tomatoes, herbs, broth, beans and pasta and
1 28 oz can diced tomatoes the
simmer lightly until the pasta is tender, approximately 10-15
juices
minutes depending on the kind of pasta you use.
4 cups vegetable broth If you want to add some spinach or kale, stir that in now and
turn off the heat.
1 tsp each dried basil and
Season with salt and pepper and either serve right away or store
oregano
in the fridge for up to 5 days.
1 1/4 cup uncooked pasta of

choice such as whole wheat
bows or rotini (85 g)
1 19 oz can kidney beans,

drained and well-rinsed
(approx. 2 cups cooked beans,
330 g)
to taste: sea salt and black

pepper
optional: 2 handfuls of fresh

spinach or chopped kale
228 Deryn Macey

KALE AND CAULIFLOWER SOUP
prep t im e: 10 min co o k t i m e : 20 min yi e l d : 4 -6 ser vin gs
This hearty but creamy kale and cauliflower soup is a great

recipe for a chilly, winters day. Ready in about 20 minutes, it’s
1 large white or yellow onion,
quick and easy to make, vegan, delicious and nutritious!
diced (390 g)
4 cloves garlic, minced I NST R UCT I O NS

Saute the onions and garlic in a few splashes of vegetable stock
3 medium carrots (175 g, until they start to soften, about 5 minutes.
approx. 1.5 cups chopped) Add in the chopped carrots, parsley and thyme. Cook a few more
minutes, adding a bit more stock if needed so it doesn’t stick.
1 tsp each dried parsley and
ground thyme Add in the vegetable stock and chopped cauliflower.
Simmer until the cauliflower is tender.

1/2 tsp sea salt
Place about 3/4 of the soup into a blender, leaving some pieces
6 cups vegetable stock of carrot and cauliflower behind so it will be somewhat chunky.
Process until smooth and then pour the blended soup back into
1 head of cauliflower (775 g, the pot.
approx. 7 cups chopped)
Turn off the heat and stir in the chopped kale. Let sit for 5-10
4 cups lightly packed, minutes before serving to allow kale to soften.
chopped, de-stemmed kale

NOT E S
(120 g)
Nutrition information is for if you make 4 large servings of
to taste: salt and pepper approximately 450 grams each. Feel free to make 5-6 smaller
servings. If you make 6 servings out of this recipe, it will be 70
calories per serving with 14 g carbohydrates, 0 grams of fat and
4 grams of protein.
230 Deryn Macey

RED LENTIL TOMATO SOUP
This hearty soup is low in fat but high in protein and fibre and
packed with nutrients. It’s easy to make in under 30 minutes, full
1 white onion, diced (300 g,
of flavour and keeps well so you can enjoy it for healthy meals
about 2 cups) all week.

I NST R UCT I O NS
2 ribs celery, chopped (140 g) Add the onion, garlic, carrot, celery and brussel sprouts to a pot
with a splash of water. Cook over medium heat for 5-10 minutes
1 large carrot, chopped (170 g) until softened and fragrant.
2 cups quartered brussel Add the spices, stir and cook for another few minutes.
sprouts (200 g) Add the stock, tomatoes and lentils and simmer for 20-25
minutes until the lentils are soft.
2 tsp chili powder
Turn off the heat and stir in the chopped kale.
2 tsp cumin Season with salt and pepper, if desired.
1 tsp coriander Serve right away or let it cool down then store in the fridge.
1/2 tsp paprika NOT E S

1/2 tsp chili flakes (optional, Be careful not to overcook or you’ll have mushy veggies and
nobody likes that! I found about 20 minutes to be just right.
add if you like a bit of spice)
This soup will continue to thicken after it sits a day or two and
7 cups vegetable broth the lentils soak up more of the liquid, at this point it will be more
of a stew.
1 28 oz. can salt-free diced
tomatoes with the juice
1 cup uncooked red lentils (175

g)
4 cups de-stemmed and

chopped kale (160 g, 1 large
bunch)
232 Deryn Macey

CREAMY CAULIFLOWER WILD RICE SOUP
This creamy soup is the ultimate comfort food. The flavours are
wonderful, it’s full of nutrition and it’s the best way to warm up on
1 cup chopped celery (150 g)
a cold day.
1 medium white onion, diced
(approx. 1 1/2 cups, 215 g) I NST R UCT I O NS
Cook the wild rice according to package instructions. I used a wild
3 cloves garlic, minced rice blend. Once it’s cooked, set aside.
1 tsp each ground thyme and Add the onion, garlic and celery to at least a 7.5 qt soup pot with
2 tablespoons of water and cook over medium heat for about 5
oregano
minutes until starting to soften, stirring often (alternatively, you
2 cups peeled and diced can saute the veggies in 1 tbsp of olive oil). If the pot starts to dry
out at any time, add another tablespoon of water. Add the thyme
carrots (300 g)
and oregano, stir to combine and cook for another 2 minutes until
4 heaping cups or 1 small fragrant.
head of cauliflower, chopped Add the cauliflower, carrot and all of the vegetable broth and
into small florets (450 g) simmer over medium heat until the carrots and cauliflower are
tender. This should take approximately 20 minutes.
Stir in the nutritional yeast.
1/2 cup nutritional yeast (30 g) Scoop half of the soup into a blender. Make sure you leave a crack in
the lid to let the steam escape. Start blending on low then increase
1 1/2 cups cooked wild rice to high and blend until smooth and creamy. Once it’s blended,
(250 g) pour it back into the soup pot with the rest of the soup.
Stir in the cooked wild rice.

1 tsp each sea salt and black
pepper, or more to taste Season with the salt and pepper and if desired, a squeeze fresh
lemon.
squeeze of fresh lemon juice Serve right away with chopped fresh chives or green onion or store
(1-2 tbsp) in the fridge for up to 5 days or freezer for up to 2 months.
Serving Size: 1/6th of recipe Calories: 125 Fat: 0.4 g Carbs: 25 g Fiber: 6 g Protein: 8 g
234 Deryn Macey

CURRIED RED LENTIL SOUP
A cozy, curried soup that can be on the table in under 30 minutes.

Chop a view veggies, throw everything in a pot, simmer until
the lentils are tender and you’re done! This soup will thicken up
(approx. 2 cups, 300 g) considerably in the fridge. Enjoy it the next day as a stew or add
a little broth or water to thin it back out.
3 carrots, chopped into thick
rounds (approx. 2 cups, 300 g)
I NST R UCT I O NS
3 cloves garlic, minced Add the carrots, celery, onion and garlic to a soup pot with a
splash of water.
3 stalks celery, chopped
Cook over medium heat, stirring often, for 5-6 minutes. Add
(approx. 320 g)
more water if it starts to dry out.
1 tbsp curry powder Add the spices and stir to combine. Cook for another minute or
two, adding a splash more water if needed.
1 tsp each cumin and coriander
Add the lentils, diced tomatoes, coconut milk and stock.
1/2 tsp each salt and pepper Simmer for 20-25 minutes until the lentils are soft and almost
mushy.
1 1/2 cups uncooked red lentils
Stir in the coconut sugar and soy sauce (or gluten-free tamari).
1 14 oz can light coconut milk Serve right away or let cool and store in the fridge for up to 5
days or freezer for up to 3 months.
1 28 oz can diced tomatoes
with the juices
4 cups vegetable stock
1 tbsp soy sauce or gluten-free

tamari
1 tsp coconut sugar or pure

maple syrup
236 Deryn Macey

SWEET POTATO CORN CHOWDER
This healthy, cozy, fall-inspired sweet potato corn chowder can be

on the table in about 30 minutes. It’s full of flavour, nutritious and
1 white onion, diced (3 cups,
easy to make with just a few simple ingredients.
350 g)

Add the onion, garlic and celery to a soup pot with a splash of water
4 ribs celery, chopped (2 cups,
or vegetable broth. Cook for 5 minutes until starting to soften.
200 g)
Add the sweet potato and broth, bring to a light simmer and cook
1 medium sweet potato, for 5-10 minutes.
peeled and cubed (2 heaping
Add the rest of the ingredients and simmer until the sweet potato
cups, 250 g)
is easily pierced with a fork.
1 red pepper, diced Remove about 2/3 of the soup and blend until smooth and creamy
then pour back into the pot.
4 cups frozen corn (680 g)
Season with salt and pepper and serve right away. Store in the
4 cups vegetable broth fridge for up to 5 days.
2 tsp chili powder
1 tsp paprika
to taste: sea salt and

fresh-cracked black pepper
238 Deryn Macey

THE BEST VEGAN TORTILLA SOUP
This vegan tortilla soup is easy to make in about 20 minutes with

simple, everyday ingredients. It might just be the Best Vegan
1 tsp olive oil
Tortilla Soup there is! Top it with avocado, lime, cilantro and tortilla
strips for a comforting, healthy and absolutely delicious meal.
1 small white onion, diced

Saute the onion, garlic and jalapeño in the olive oil for 5 minutes,
2 jalapeño, seeded and diced
stirring until soft and fragrant.
1 28 oz can diced tomatoes Add the diced tomato, vegetable stock, tortilla, chili powder and
(fire-roasted is even better!) garlic powder. Stir well and simmer over medium heat for 10
minutes.
2 cups vegetable stock Stir in the black beans, cilantro and lime and simmer a few more
minutes.
1 6-8” inch corn tortilla
Using an immersion blender or by placing most of the soup in a
1 tbsp chili powder blender, blend just enough to ensure the tortilla has been blended
completely into the soup. You want to leave it a little chunky.
2 tsp garlic powder
Add salt and pepper to taste.
1 19 oz can black beans, well Serve topped with avocado, cilantro, fresh lime and crispy tortilla
rinsed and drained strips.
1 cup cilantro, finely NOT E S

chopped
To make crispy tortilla strips, cut 1/2-1 corn tortilla per person into
juice from 1 lime approximately 1/4-1/2 inch strips. Fry the strips in a large pan with
1-2 tsp of olive oil over medium-high heat until browned and crispy.
to taste: salt and pepper Flip and stir frequently to ensure they don’t burn. It took me about
10-12 minutes to get them nice and crispy. I also added a little salt
and pepper to the pan for seasoning. Keep a close eye on them to
prevent burning.
240 Deryn Macey

241 Deryn Macey
COCONUT GINGER CARROT SOUP
This spiced coconut ginger carrot soup is ready in no time, full of

flavour and so easy to make.

In a large saucepan, cook the onion and garlic in either 2 tsp of
2 tbsp fresh ginger, minced olive oil, vegetable stock or water for 3-4 minutes until soft and
fragrant.
1 tsp cumin
Add the ginger, carrot and spices, stir to combine and cook for
1 tsp coriander another few minutes. Add a little splash of vegetable broth if the
pan starts to dry out.
5 cups peeled and chopped
Add the coconut milk and vegetable broth and let simmer
carrots (approx. 7 large carrots)
lightly, uncovered for about 20-25 minutes or until the carrots
are cooked through.
3 cups vegetable stock
Either use an immersion blender right in the pot or transfer the
1 cup canned full-fat coconut soup to a blender and blend until smooth and creamy.
milk (use light if desired for a Season with salt and pepper, if needed.
lower fat soup)
Serve right away with toppings like fresh cilantro and a squeeze
to taste: salt and pepper of fresh lime juice, or store in the fridge up to 5 days. Can be
frozen up to 3 months.
NOT E S
If you find it to be too thick when you’re done, simply stir in
some extra vegetable stock, water or non-dairy milk.

243 Deryn Macey
CREAM OF BROCCOLI SOUP
This healthy, vegan cream of broccoli soup is the perfect answer

to cold fall days. All the flavour and nutrition with none of the
2 small or 1 large white onion,
fat and calories. It’s delicious, nourishing and comfort food all
diced (300 g, approx. 2 cups) the way.

I NST R UCT I O NS
2 carrots, peeled and chopped Add the onion, garlic, carrots and celery to a pot with a few
(175 g, approx. 1 cup) tablespoons of the vegetable stock and cook until they start to
soften and become fragrant, about 6-7 minutes.
2 ribs celery, chopped (75 g,
Add the broccoli, stock and non-dairy milk and simmer over
approx. 1 cup)
medium heat until all the veggies are soft and tender, about 20
minutes.
6 cups chopped broccoli (450
g) Carefully pour the soup into a blender and process until smooth,
or use an immersion blender in the pot. If you prefer it a little
3 cups vegetable stock chunky, leave a few scoops of veggies behind in the pot the
pour the blended soup back in to the pot and mix.
1 cup non-dairy milk
Season with salt and pepper, as needed.
to taste: salt and pepper Store in the fridge for up to 5 days or freezer for up to 5 months.
Optional: for cheesy broccoli,

soup, blend in up to 1 cup of
nutritional yeast

H E ALTH BE NEF ITS
Quinoa is a very good source of magnesium and manganese and contains good levels of vitamin
B2, vitamin E, fibre, iron, phosphorus, copper and zinc. It's also naturally gluten-free and tends to
be the least allergenic of whole grains. Quinoa also has an excellent amino acid profile because it
contains all the essential amino acids, making it a great source of plant-based protein!
Chickpeas are an excellent source of fibre, folic acid and manganese and contain iron,
magnesium, folic acid, copper and zinc. They're a great source of fibre meaning they can help
lower cholesterol and improve blood sugar levels.
Tomatoes are an excellent source of beta-carotene, vitamin C, carotenes and vitamin K and a
good source of vitamin B6, folic acid, pantothenic acid, niacin and fiber. Beta-carotene has been
shown to be extremely protective against breast, colon, lung, skin and prostate cancer. It's also
been shown to lower the risk of heart disease and cataracts. The lycopene in tomatoes also helps
prevent these diseases and others by neutralizing free radicals.

CHICKPEA QUINOA STEW
This chickpea quinoa stew lands somewhere between a stew

and a hearty soup. The broth is made from Indian spices, coconut
1 cup peeled and chopped
milk and diced tomatoes and makes a warming, flavourful and
carrot (130 g, about 2 large
nourishing base for chickpeas, quinoa and veggies. It’s hearty,
carrots)
healthy, easy to make in under 30 minutes, made with simple
1 cup chopped celery (130 g, ingredients and can be made in advance as part of your weekly
meal prep.
about 3 medium ribs)
1 heaping cup diced white I NST R U CT I O NS

onion (175 g, 1/2 a large or one Add the carrot, celery, onion, garlic and ginger to a soup pot
small onion) with a bit of the vegetable broth and cook for 5-10 minutes until
starting to soften.
Stir in the spices and cook for another minute.
1 tbsp peeled and minced Add the broth, quinoa and diced tomatoes and lightly simmer
fresh ginger for 15 minutes until the quinoa is cooked.
2 tsp curry powder Stir in the chickpeas, coconut milk and cilantro, turn off the heat
and let it sit another 5-10 minutes.
1 tsp ground cumin Season with salt and pepper.
1 tsp ground coriander Serve right away or store in the fridge for up to 5 days or freezer
for up to 3 months.
1/2 cup uncooked quinoa (80

g)
1 28 oz. can no-salt added

diced tomatoes, with the juice
1 19 oz. can chickpeas,

drained and rinsed (or 2 cups
cooked, 330 g)
1/2 cup light coconut milk (or

full-fat for a thicker, creamier
stew)
1/2 cup packed, fresh cilantro,

finely chopped
Serving Size: 1/6th of recipe Calories: 197 Fat: 4 g Carbs: 33 g Protein: 9 g
246 Deryn Macey

COCONUT RED LENTIL DAHL
If you look up comfort food in the dictionary, coconut red lentil

dahl is bound to be listed amongst the dishes that are good
1 tbsp coconut oil
for the soul. It’s warming, flavourful, the most beautiful colour
2 small yellow onions (600 g), and makes for a very happy belly. This has been one of the
most popular recipes on Running on Real Food since it was first
diced
published many years ago.
4 cloves garlic, minced Make it often. You will love it.
1 tbsp fresh ginger, peeled, I NST R U CT I O NS

minced
Cook the onions, ginger and garlic in the coconut oil for 5-10
1 tbsp curry powder minutes, stirring frequently until soft.
Add the spices, coconut milk, lentils and water or vegetable

1 tsp turmeric stock.
1/2 tsp coriander Cook for 25-30 minutes until lentils are soft and it’s thickened up.
Remove from heat and serve topped with fresh cilantro over
1/2 tsp black pepper brown rice, quinoa, or on it’s own.
1 tsp sea salt

NOT E S
1/2 tsp red pepper flakes Feel free to throw in a couple handfuls of kale or spinach at the
end for some extra greens.
2 cups (375 g) dry red lentils
1 can coconut milk (full-fat or

light)
3 cups water or vegetable

stock
fresh cilantro for serving
Serving Size: 1 Calories: 330 Fat: 7 g Carbohydrates: 49 g Protein: 19 g
248 Deryn Macey

249 Deryn Macey
VEGAN SWEET POTATO PEANUT STEW
This Moroccan-inspired Vegan Sweet Potato Stew with

Chickpeas is hearty, nutritious and extra flavourful thanks to
1 small white onion, diced (1
warming spices and healthy dose of peanut butter. It’s made
heaping cup, 175 g)
with chickpeas, tomato, bell pepper and sweet potato so it’s
3 ribs celery, chopped (1 packed with fibre, vitamins and minerals. Plus it can be ready in
heaping cup, 150 g) under 30 minutes in just one pot on the stove.
1 green pepper, de-seeded and I NST R UCT I O NS

diced (1 cup, 150 g)
In a soup pot over medium heat, cook the celery, onion and
1 red pepper, de-seeded and garlic in 1/4 cup of the vegetable broth for about 5 minutes.
diced (1 cup, 150 g) Stir in the spices and cook for 1 more minute.
3 cloves garlic, minced Add the bell peppers and sweet potato and stir to combine.
Add the vegetable broth and diced tomatoes and simmer lightly,
1 tsp each of cumin, turmeric,
uncovered, until the sweet potato is tender, approximately 20
ginger and coriander
minutes.
1/4 tsp cinnamon Stir in the chickpeas, dates or raisins, peanut butter, lemon and
cilantro. Stir until the peanut butter is completely mixed in. Turn
off the heat and let sit for 10 minutes before serving.
3 cups, peeled and diced sweet Serve right away topped with fresh cilantro and chopped
potato (400 g) peanuts, if desired.
1 28 oz can no-salt added diced Store in the fridge for up to 5 days or freezer for up to 3 months.
tomatoes with their juices
1 19 oz can chickpeas, rinsed

and drained
1/4 cup natural peanut butter

(60 g)
1/4 cup finely chopped, pitted

dates (50 g, sub raisins if
needed)
1/2 cup lightly packed finely

chopped cilantro (20 g)
to taste: salt and black or

white pepper
Serving Size: 1/6th of recipe Calories: 236 Fat: 6.5 g Carbs: 36 g Fiber: 8.5 g Protein: 9 g

251 Deryn Macey
LENTIL SWEET POTATO STEW WITH KALE
This cozy dish is easy to make, full of flavour and the flavours
only improve the next day so it can be made ahead of time no
1 medium white or yellow
problem. Try it for a warming, filling dish on a cool Fall or Winter
onion, diced day.

I NST R UCT I O NS
1 tsp fresh ginger, peeled and Cook the onion and garlic in a few tablespoons of water or broth
minced 5 minutes in a large soup pot over medium heat.
Add the curry powder, salt, ginger, tomato paste and cook a few
2 tbsp curry powder
more minutes, stirring.
1 tsp sea salt Add the lentils and broth, cover and simmer for 15-20 minutes.
Add the carrots and sweet potato and simmer uncovered for
2 tbsp tomato paste
20 minutes or until the carrots and sweet potatoes are easily
3/4 cup green lentils, uncooked pierced with a fork.
Stir in the kale, turn off the heat and let sit for a few minutes. If
3 cups vegetable broth the lentils are soft and most of the liquid is absorbed, it’s ready!
3 carrots, peeled and chopped
1 large sweet potato, peeled

and cubed (approx. 3–4 cups
chopped)
6 cups lightly packed kale, de-

stemmed and chopped

253 Deryn Macey
CURRIED CHICKPEA POTATO STEW
This hearty vegan stew is easy to make in under 40 minutes and

is full of flavour and nutrition. Try making a batch on Sunday for
1 white onion, diced (approx. 2
healthy meals all week. The flavours only get better the next day.
cups, 350 g)

Saute the onion and garlic in a splash of water or broth in a pot
2 tsp fresh ginger, minced over medium heat for a few minutes.
1 tsp turmeric Add the garlic, ginger, turmeric and curry paste and continue
stirring.
3 tbsp red curry paste Add all the veggies and continue cooking and stirring for a few
minutes.
Add the stock and coconut and simmer over low heat stirring
(approx. 2 cups, 300 g)
occasionally for approximately 25-30 minutes or until the
4 cups peeled and cubed potatoes are tender and the stew is starting to thicken.
potato (660 g) Stir in the peas and chickpeas, turn off the heat and let sit for
another 5 minutes.
2 cups chopped cauliflower
Serve right away with fresh cilantro or store in the fridge for up
(250 g)
to 5 days.
1/2 a medium zucchini, diced

(approx. 1 cup, 125 g)
1 can light coconut milk
1 cup vegetable broth
1.5 cups green peas (200 g)
1 x 19 oz. can chickpeas

(approx. 2 cups)
to taste: salt and pepper

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SLOW COOKER RED LENTIL CHILI
prep t im e: 10 min co o k t i m e : 6 hrs yi e l d : 6 ser vin gs
This vegan red lentil chili is so easy to make in a slow cooker.

You’ll need less than 10 minutes of prep before throwing
1 medium white or yellow
everything in the crock pot and forgetting about it until dinner
onion, diced (approx. 2 cups or
time. So easy! It’s also high in protein and fibre, low in fat, vegan
300 g) and gluten-free.
2 medium bell peppers, any

colour, diced I NST R UCT I O NS
Add all of the ingredients to a slow cooker and cook on high for
1 large or 2 small carrots, 3 hours or low for 5-6 hours.
peeled and chopped (approx. 1
Serve right away or store in the fridge for up to 5 days or freezer
cup or 150 g)
up to 3 months.
1 jalapeño, de-seeded and

minced (leave some seeds in if NOT E S
you want spicy chili!) You can make this recipe stove top as well. Simply add everything
to a pot and simmer lightly for 25-30 minutes until the lentils are
3 cloves garlic, minced tender and it’s nice and thick.
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoons each oregano and

smoked paprika
1 28 oz. can diced tomatoes

with the juices (or 2 x 14.5 oz.
cans)
2 tablespoons (30 g) tomato

paste
2 1/4 cups (500 mL) vegetable

broth (water is ok but broth
adds a more flavour)
2 cups (370 g) dry red lentils ,

thoroughly rinsed and drained
to taste: sea salt and black

pepper

SALADS & BOWLS
Salads and bowls are probably what you're going to eat the most.
Bowls are easy, f illing, nutritious, versatile and perfect for meal prep.
Before we get into the recipes, we'll look at some no-recipe meal
ideas, how to build bright and beautiful salads and how to make
buddha bowls.

HOW TO MAKE RAINBOW SALADS
I’ve provided a rough guideline below for how to make a rainbow salad however, there
really aren’t any rules. Pick and choose f rom the list, incorporating as many colours as
possible. When creating everyday salads, try using this rough guideline depending on
your nutritional needs at the time:
Small side salad. Go all raw veggies + 1 serving of healthy fats + sea veggie + dressing.
Large side salad. Use raw veggies + 1 starchy cooked veggie + 1-2 servings of healthy fats +
sea veggie + dressing.
Entree salad. Lots of raw veggies + 1-2 starchy cooked veggie + 2 servings of healthy fats +
1 serving grain and/or legume + sea veggie
1. CHOOSE A DARK, LEAFY GREEN BASE

For the base of your salad, you want to choose a dark, leafy green such as spinach, kale,
swiss chard, collard greens or a combination of any of those or other greens. You can
also choose mixed salad greens but I like the heartier greens like kale since they hold up
better once they have dressing on.
• kale (red, green or black)
• spinach
• swiss chard
• mesclun greens
• mustard greens
• red leaf lettuce
• collard greens
If you plan to eat your salad right away without leftovers, any greens work great though, if
you plan to eat it the next day, I’d go with something like finely chopped kale or chard.
NUTRITIONAL BENEFITS OF DARK, LEAFY GREENS

Leafy greens are nutrient-dense and one of the healthiest foods you can eat. They are a
vital source of antioxidants, fibre and phytonutrients, help prevent disease, and promote
healthy digestion, brain and heart health. Leafy, green veggies are rich in vitamins A, C, K
and folate and minerals calcium, iron, potassium and magnesium. They’re also very low in
calories so you can go ahead and load up to create low-calorie but filling and nutrient-rich
meals.
2. CHOSE 1-2 RED AND PURPLE VEGETABLES
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• diced tomato (sun-dried would be good too!)
• diced red pepper (or roasted red peppers)
• finely sliced radish
• raw grated, steamed or roasted beet (red, striped or golden)
• finely sliced raddichio
• finely sliced red cabbage
• roasted ube (purple yam)
• diced, finely sliced, pickled or roasted red onion
• purple carrots
NUTRITIONAL BENEFITS OF RED AND PURPLE VEGETABLES

The phytonutrients that give red and purple vegetables their colour come along
with powerful health benefits. Deeper, richer colours means the vegetables is rich in
phytonutrients such as antioxidants, vitamins, and minerals and these nutrients have
been shown to help prevent cancer, fight chronic illnesses, and strengthen the immune
system.
Red vegetables get their colour from lycopene and anthocyanin. Lycopene is an
important antioxidant that has been shown to reduce heart disease, promote healthy
eyes and help fight infection. Anthocyanins, which are also found in purple vegetables
such as purple cabbage, help protect the liver, reduce blood pressure and have anti-
inflammatory properties.
3. CHOOSE 1-2 ORANGE AND YELLOW VEGETABLES

• grated carrot
• diced orange bell pepper
• roasted, baked or steamed diced butternut squash
• roasted, baked or steamed kabocha squash
• roasted, baked or steamed diced sweet potato
• roasted, baked or steamed diced acorn
• diced yellow bell pepper
• yellow summer squash
• grated golden beets

NUTRITIONAL BENEFITS OF ORANGE AND YELLOW
VEGETABLES
All these veggies offer their own unique nutritional profile but as a group, these brightly
coloured veggies contain zeaxanthin, flavonoids, lycopene, potassium, vitamin C and
beta-carotene. The nutrients help our bodies in many different ways, f rom reducing the
risk of macular degenerations to protecting the bones.
4. CHOOSE 1-2 GREEN VEGETABLES

• raw, steamed or roasted broccoli
• diced green pepper
• diced cucumber
• diced zucchini
• snap peas
• any kind of sprouts (broccoli, alfalfa etc.)
• finely sliced or grated green cabbage
NUTRITIONAL BENEFITS OF GREEN VEGETABLES

Much like leafy greens, green vegetables are typically high in vitamin C and contain
vitamin A, K, calcium, potassium and iron, and of course, are an excellent source of fibre.
Cabbage, sprouts and broccoli are particularly nutrient-rich so try including those as
often as possible, especially broccoli. The many nutrients found in green vegetables are
important for a healthy immune system, cardiovascular health and disease prevention.
Besides all these general benefits, every single f ruit and vegetable offers it’s own
specific nutrient profile, which is why eating a wide range of plants on a daily basis is
so important to your overall health. The list of veggies I’ve provided isn’t exhaustive but
includes the most common and readily available. There are so many more you can add
to salads, think fennel, endive, fresh herbs, kohlrabi, turnip, artichoke and watercress, to
name a few!
Add More Veggies!
Don't forget neutral coloured veggies too. Although they're not brightly coloured, they're
just as nutritious as their colourful friends. Keep cauliflower, daikon, jicama and potato in
mind for your salads too.
5. ADD HEALTHY FATS

Add a mixture of 2-3 tbsp of nuts, seeds or avocado:
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• sunflower seeds, pumpkin seeds or sesame seeds
• nuts: walnuts, almonds, pecans, cashews
• hemp seeds or ground flax seeds
• diced avocado
NUTRITIONAL BENEFITS OF HEALTHY FATS

Healthy fats are where you’re going to find your omega-3, 6 and 9 essential fatty acids,
zinc, iron, protein, magnesium, vitamin E and other essential nutrients. It’s really
important to get those omega-3s in particular since most people get far too many
omega-6 fatty acids and come up short on omega-3. I talked about this a lot in my post
on eating an anti-inflammatory diet.
Eating healthy fats helps keep your metabolism functioning, protects the brain, helps
keep you full, helps keep blood sugar levels stable, reduces the risk of heart disease and
cancer, helps lower cholesterol and more.
6. OPTIONAL: ADD A WHOLE GRAIN AND/OR LEGUME.

Add up to 1/2 a cup whole grains and/or legumes to make it a more substantial and filling,
higher-protein meal:
• quinoa
• farro
• brown rice
• millet
• black beans
• chickpeas
• lentils
• white kidney beans
• tofu
• tempeh
• edamame
NUTRITIONAL BENEFITS OF WHOLE GRAINS

If you’re enjoy a rainbow salad for lunch and dinner, I’d suggest adding about 1/2 a cup of
cooked whole grains. This will provide the energizing complex carbs you need for energy

and some added protein. Whole grains are typically high in fibre, B vitamins such as
thiamin, riboflavin, niacin and folate and minerals iron, magnesium and selenium.
NUTRITIONAL BENEFITS OF LEGUMES AND BEANS

Beans and legumes are an excellent low-fat source of complex carbohydrates and protein.
They’re typically high in iron, calcium, folate and magnesium and provide plenty of
dietary fibre which is important for digestion, weight management, stable blood sugar
levels and disease prevention.
7. CHOOSE A SEA VEGETABLE.

A sea vegetable? What’s this all about? Sea vegetables are one of my favourite additions
to salads, soups and even smoothies. There’s not much to them flavour-wise but they
contain iodine which can be harder to come by on a vegan diet. Iodine is important for
helping the body to create thyroid hormones which affect everything f rom metabolism to
digestion, mood and immunity.
The only way we can get iodine is through out diet and unfortunately iodine deficiency
is quite common today. Adding sea veggies to your diet is a great way to get that iodine
in, in fact they’re one of the most nutritious foods we can eat and contain more vitamins
and trace minerals per ounce than any other food. In addition to the iodine and individual
benefits they offer, sea vegetables also have antibiotic and antibacterial properties,
support healthy digestion and reduce cholesterol.
You can use kelp, nori or dulse for salads and other sea veggies include wakame, spirulina,
chlorella and arame, which are great in soups and smoothies. I like dulse for salads since
it doesn’t require cooking so you can just sprinkle it on top of your salad. Dulse is a good
source of vitamin E, C and B.
I keep a container of dried kelp flakes on my counter and use it much like salt and it goes
on just about everything I eat. This is also a great way to reduce your sodium intake.
8. MAKE A HEALTHY SALAD DRESSING.

The dressing is the most fun part, don’t you think? There are so many choices! My
favourite ingredients for creating your own salad dressings are:
• Fresh herbs. Cilantro, parsley, basil, mint.
• Tahini.
• Nut Butters. Peanut, cashew, almond.
• Vinegars. Rice, apple cider, balsamic.
• Fresh garlic, onion and ginger.
• Citrus. Lemon, lime, orange.
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• Sea Salt and Black Pepper.
• Miso.
• Sweetener. Dates, maple syrup, stevia.
• Dijon Mustard.
• Spices and dried herbs. Cumin, chili powder, turmeric, onion powder.
• Soy sauce, tamari or coconut aminos.
• Nutritional yeast.
• Oils, on occasion. Flax, olive, avocado, sesame.
• Soft tofu or avocado.
If you’re stocked up on all of those ingredients, you can make endless variations of healthy
salad dressings. That’s about everything you’d ever need to create salad dressings from
lemon miso, to creamy basil, to tahini maple, to lemon tahini, to orange ginger, to cilantro
lime to balsamic vinaigrette and just about any other combination you can think of.
WHAT ABOUT FRUITS?

If you want to add some colourful fruit, I would recommend:
• fresh berries such as blueberry, strawberry or blackberry
• chopped apple or pear
• chopped orange or grapefruit
• pomegranate
• sliced papaya or mango
• sliced peach or nectarine
• chopped kiwi
• chopped watermelon
I like adding fresh berries and sliced stone f ruits like nectarine when they’re in season,
otherwise I’d say pomegranate, apple and pear are my favourites. Fruits are rich in
antioxidants, vitamins, minerals and fiber.
START CREATING
Here are a couple of combo ideas to get you thinking:
• raw and cooked salad: spinach, red pepper, red cabbage, roasted sweet potato, shaved
brussel sprouts and sunflower seeds

Greens with chickpeas, cucumber, baked tofu and Stir-fried veggies with tempeh and brown rice. Topped
tahini. with a bit of hoisin sauce.
Roasted potato and carrots with chickpeas, cucumber, Tofu ricotta, baked zucchini and brussel sprouts,
grees and tahini sauce. cabbage, sprouts, tempeh, white beans and avocado.
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Lentils, quinoa, kale, roasted vegetables and tahini Kale with beet, carrot, cucumber, mushrooms, tempeh
sauce. and tahini.
Greens with cucumber, olives, chickpeas, carrot, Greens with rice, squash, tempeh, chickpeas, olives
smoked tofu and tahini. and broccoli.

Zoodles with vegan sausage, tomato sauce and Greens with squash, chickpeas, tempeh and olives.
nutritional yeast (one of my fave quick meals).
Kale with roasted broccoli, white beans and quick dijon Brown rice, avocado, sweet potato, carrot, cucumber,
sauce. corn, red onion, beans and BBQ sauce.
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Homemade burger with baked fries, broccoli and Beet burger with broccoli, carrots and sauerkraut.
cheese sauce.
Greens with a beet burger, carrot, spaghetti squash, Quinoa, baked tofu, avocado, snow peas, mushroom,
tofu ricotta, pumpkin seeds, cucumber and tahini. sauerkraut and roasted sweet potato and onion.

Beet, edamame, greens, spelt bread with avocado, Sweet potato, mushrooms, broccoli rice, red cabbage,
onion, beans, red onion, cauliflower, beans, greens, tahini sauce
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• raw salad: kale, diced tomatoes, diced red onion, grated carrot, sliced cucumber,
avocado, pumpkin seeds
• salad with grains: spinach, kale, grated beets, grated carrots, steamed broccoli, quinoa,
walnuts
• salad with legumes: spinach, diced red, green and yellow peppers, black beans,
roasted sweet potato.
ALL ABOUT BUDDHA BOWLS

A Buddha bowl is just a fun name for a colourful bowl, typically composed of healthy,
plant-based ingredients like vegetables, grains, beans, nuts and proteins. Apparently the
name “Buddha Bowl” comes from the overstuffed bowl resembling the belly of a Buddha.
They’re also sometimes called macro bowls, hippie bowls or sunshine bowls. Whatever
you call them, they’re really easy to make, nutrient-dense and with all the mixed flavours,
colours and textures, they’re both beautiful and delicious!
HOW TO MAKE ONE

Buddha bowls are easy to make and work so well for a quick and easy dinner that you
can base of what you have in the fridge at any given time. To build a Buddha bowl, think
about putting together the following:
Whole grains, legumes and/or starchy veggies. For the base and main substance of a
Buddha bowl I like to use a whole grain such as quinoa or brown rice, legumes such as
black beans or lentils and/or a starchy veggie such as sweet potato or butternut squash.
You can mix and match, say using a whole grain and a legume, or a legume and a starchy
veggie. The point is to add some complex carbs to build the base of your meal. Today
we’re using oven roasted sweet potato wedges and lentils.
Greens. I like adding a handful of greens such as kale, spinach or arugula. This Buddha
bowl features spinach but you can use any greens you like. Dark leafy greens add a lot of
nutrition and volume without adding excess calories.
Raw or cooked veggies. Now the fun part: add in your favourite raw or cooked veggies,
anything and everything goes! You can do zucchini noodles, grated carrot, grated beet,
sprouts, chopped cabbage, roasted brussel sprouts, cauliflower rice or roasted cauliflower,
diced cucumber. There are no rules, making Buddha bowls a great way to use up veggies
and reduce food waste.
Herbs. I usually like to add some fresh herbs for flavour and nutrients. I used cilantro in
this bowl but chives, dill, parsley and basil would also work.
Fermented foods. For gut health, tanginess, flavour and texture, try adding fermented
foods such as sauerkraut, pickled veggies, tempeh or using miso in a sauce.

Sauces and spreads. Every good Buddha bowl’s gotta have a good sauce. This one has
both hummus and a drizzle of lemon tahini sauce. I usually go with a tahini-based sauce
but depending on the bowl you could use pesto, chimmichuri, chipotle sauce, spicy mayo,
balsamic vinaigrette, pad thai sauce, coconut peanut sauce or any other sauce you like.
Crunch and texture. To finish off your Buddha bowl, try adding some nuts, seeds or
roasted chickpeas from crunch. Almonds, cashews, sunflower seeds, pumpkin seeds,
hemp seeds and walnuts all make great choices. This also adds a source of healthy fats.
Avocado is great for a creamy texture.
It's kind of the same idea as the rainbow salads we just went through on the previous
pages but I wanted to go over Buddha bowls f rom a meal prep standpoint. Here are my
favourite ingredients to meal prep so you can throw together healthy Buddha bowl-style
meals all week.
ROASTED CAULIFLOWER
Roasted cauliflower is a delicious and healthy ingredient to prep for your Buddha bowls.
For food prep, I like to do things that go in the oven first, so to start my food prep this
week, I chopped up a crown of cauliflower, added spices and into the oven it went. I
added garlic powder, turmeric and curry powder and roasted it for about 20 minutes at
400 degrees.
BAKED SWEET POTATO

I’ll use the baked sweet potato for Buddha bowls and for making sweet potato breakfast
bowls and breakfast protein cookie dough. I didn’t add any seasoning to my sweet potato
this week, I just poked a few holes in it and baked it whole.
SAUTÉED CHICKPEAS
These are one of my favourite things to make for Buddha bowls or just enjoying on their
own. They’re so savoury, comforting and delicious! You can vary the spices depending on
what you feel like or have on hand. This week I used chili powder, turmeric, cumin and sea
salt and I added chopped onions and mushroom. I don’t use any oil, just added a bit of
water to the pan and cooked it up for about 10 minutes. They’re perfect for Buddha bowls
and a healthy, low-fat, high fibre source of carbohydrates and protein.
QUICK PICKLED ONIONS

I like something tangy in my Buddha bowls and I’m fresh outta homemade sauerkraut,
so I added quickly picked onions to today’s food prep. Quick pickled onions are super easy
to make, have a tangy and slightly sweet taste and are awesome in Buddha bowls and
sandwiches.
HOW TO MAKE QUICK PICKLED ONIONS

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Boil water in a pot, remove from heat, add sliced red onions and let sit for 10 minutes.
Drain.
Add 1/3 cup of white wine vinegar, 1/2 tsp sugar, 1/2 tsp salt and 3 cloves of garlic to a
mason jar. I also added some peppercorns and mustard seeds.
Add the onions to the jar and place in the f ridge. They’ll be ready to eat in about 30
minutes and can be refrigerated for up to 1 week.
BAKED TOFU
I made a batch of curried crispy baked tofu for adding some protein to my Buddha bowls.
My garlic black pepper or BBQ tofu would also be good. Some other good higher-protein
options to prep are spicy chickpea veggie burgers, tempeh, seitan, edamame, taco-style
lentil “meat” and black beans.
SAUCES FOR BUDDHA BOWLS

I’ll often just top my Buddha bowls with tahini, hot sauce, sea salt and pepper. A squeeze
of fresh lemon juice is awesome in there too, as is a big scoop of hummus. The simple
combination is so good and it’s one of my all-time favourites for putting on pretty much
anything! It’s easy, made with basic ingredients and you don’t need a recipe. Head to the
Sauces and Dressings section to find more ideas for topping your Buddha bowls.
Tahini lemon, tahini maple and almond satay sauce are some of my favourites.
MORE BUDDHA BOWL FOOD PREP

Here are some more ingredients you can prep in advance for Buddha bowls all week:
• Grated Carrots – I grated about 6 carrots to add to bowls this week. I also chopped up a
bunch of carrot sticks for snacking.
• Steamed Beets – Each week I’ll either grate a bunch of raw beets, or prepare steamed
or roasted beets. I went with simple steamed beets today. They’re one of my favourite
buddha bowl ingredients for adding a little sweetness.
• Zucchini Noodles – I’ll use these for buddha bowls and other pasta-inspired dishes this
week.
• Chopped Broccoli – I chopped up a ton of broccoli to eat for snacks, steaming for
buddha bowls and using in stir-fries.
• Chopped Bell Peppers – We go through diced peppers so fast, I prepped an extra large
container this week. We’ll use these in scrambles, stir-f ries and buddha bowls.
• Cooked Edamame – Good for snacking and using in bowls as a protein source.
• Vegan Parmesan – Awesome flavor enhancer. Get the how-to here.

Kale, sweet potato, squash, cabbage, roasted brussel Swiss chard with beet, carrot, squash, broccoli,
sprouts and avocado, zoodles, tahini sauce, pesto. pumpkin seeds and tahini sauce.
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Lentils, quinoa, kale, roasted vegetables and tahini Kale with beet, carrot, cucumber, mushrooms, tempeh
sauce. and tahini.
Greens with cucumber, olives, chickpeas, carrot, Greens with rice, squash, tempeh, chickpeas, olives
smoked tofu and tahini. and broccoli.

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BROWN RICE BURRITO BOWL
These 6-ingredient burrito bowls are so easy to make and make

a great dinner any night of the week. They’re high in fibre and
1 avocado (or 1/4–1/2 an
protein, filling, healthy and delicious.
avocado per bowl)
2 cups cooked brown rice (or I NST R UCT I O NS

about 1/2 cup per bowl) Add all ingredients to a bowl and enjoy!
1 19 oz can pinto beans, NOT E S

drained and rinsed (or about
Total recipe time does not include cooking brown rice. I used
1/2 cup per bowl) quick cooking brown rice which takes 10 minutes, otherwise
you’ll need 45 minutes to cook brown rice.
2 cups corn (or 1/2 cup per
bowl)
1 bunch romaine lettuce (or

about 2 cups shredded per
bowl)
1 cup salsa (or about 1/4 cup

per bowl)
Serving Size: 1 bowl Calories: 362 Fat: 6 g Carbs: 67 g Fiber: 15 g Protein: 15 g

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BBQ TOFU BOWLS
Easy vegan bowls featuring BBQ tofu, steamed broccoli, roasted

red onion, brown rice and pineapple. These bowls are easy to
1 block of extra-firm tofu, cut
make with just 6 simple ingredients. Enjoy them for a healthy
into cubes option during the week or make them as part of your weekly
meal prep.
1/2 cup BBQ sauce (I used
store-bought, if you prefer
I NST R UCT I O NS
homemade, use the BBQ
If you need to cook some brown rice, get that started now.
sauce recipe in the Sauce
section) Preheat the oven to 425 F.
To make the tofu, cube it and add to a bowl with the BBQ sauce.
2 cups pineapple tidbits or I marinated it for a couple hours but this is optional if you’re
chunks (approx. 1/2 cup per short on time, to marinate, prep the tofu first then place in the
bowl) fridge for a couple hours before proceeding with the rest of the
recipe. When you’re ready, add the tofu and BBQ sauce to a
4 cups chopped broccoli (or baking tray.
approx. 1 cup per bowl) Peel and slice the red onion into chunks and place on a baking
tray. Add 1/2 tsp olive oil and a pinch of salt and toss well to
2 red onions, sliced into large
combine. The oil is optional, you can roast them without oil if
chunks (approx. 1/2 an onion
you prefer.
per bowl)
Place the tofu and red onion in the oven and roast for
2 cups cooked brown rice approximately 30 minutes until onion is starting to blacken.
(approx. 1/2 cup per bowl) While the onion and tofu are roasting, steam some broccoli and
prepare some pineapple. I used canned pineapple tidbits but
fresh pineapple is good too.
Once everything is ready and cooked, add a scoop of each to a

bowl, top with a little extra BBQ sauce and enjoy.

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SWEET POTATO TOFU BOWLS
These easy sweet potato tofu bowls are a great way to eat healthy
while keeping things simple. No need to be overwhelmed with
For the Baked Tofu
what to make for dinner – get back to basics and enjoy these
1 package medium, firm or healthy bowls for a wholesome plant-based meal. Bonus – these
bowls pack in 22 grams of protein and 14 grams of dietary fibre
extra-firm tofu, chopped into
each!
cubes, triangles or slabs
splash or soy sauce or gluten- I NST R UCT I O NS

free tamari Preheat the oven to 425 degrees F.
Cut the tofu into desired shapes and place in a bowl. Toss with
1 tsp black pepper
a generous splash of soy sauce or tamari and a good sprinkle of
garlic powder and black pepper. Lay the pieces on a parchment
1 tsp garlic powder
or silicone mat-lined baking tray.
For Each Bowl Slice your sweet potato and lay the slices on a parchment or
silicone mat-lined baking tray. Place the sweet potato and
1/2 cup (125 gram) sliced sweet tofu in the oven at the same time and bake for 30-40 minutes,
potato flipping them both half way through. When the sweet potato is
tender and the tofu is nice and browned, they’re done.
1–2 cups chopped broccoli (per
To make the broccoli and mushrooms, add the chopped pieces
bowl)
to a non-stick skillet and cook over medium-high heat for 10
1–2 cups white or cremini minutes until browned and tender. Only stir or shake the pan
mushrooms (per bowl) occasionally so they can get nice and browned.
To make the kale or spinach, use a steamer or just heat in a pan

1/2 a sliced red pepper with a splash of water until the leaves are a nice, bright green
and just slightly softened. Or if you’re using raw salad greens,
1–2 cups de-stemmed and
just add a bit handful to a bowl then top with the rest of the
chopped, lightly cooked kale ingredients.
or spinach (or a big handful of
Add all of the ingredients to a bowl.
raw salad greens of choice)
Optional: drizzle with hoisin sauce, sweet chili sauce, almond
pad thai sauce, teriyaki sauce, almond satay sauce or coconut
peanut sauce.

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COCONUT CAULIFLOWER RICE BOWL
Creamy, coconut-infused cauliflower rice gets topped with

crispy baked tofu, steamed broccoli, grated carrot and creamy
For the Cauliflower Rice
coconut peanut sauce in this healthy and delicious Buddha
1 crown cauliflower, riced (approx. bowl.
800 g or 6 heaping cups chopped
cauliflower)
I NST R UCT I O NS
1 cup (250 mL) light coconut milk to make the cauliflower rice, add the riced cauliflower to a pan
(reserve 1/4 cup from can for the
and stir in 1 cup of light coconut milk, 2 tsp garlic powder, the
peanut sauce)
unsweetened coconut. Cook over medium to high heat for 5-10
1/2 cup (35 g) unsweetened shredded minutes until tender and fragrant. Stir in the chopped cilantro.
coconut
To make the peanut sauce, add all the ingredients to a container
2 tsp garlic powder and use an immersion blender to combine, or add everything to
a blender or food processor and mix until smooth.
1/2 – 1 tsp sea salt, to taste
To assemble the Buddha Bowls, add a few scoops of cauliflower
1/2 cup chopped cilantro (optional)
rice to a bowl and top with steamed broccoli, grated carrot,
For the Peanut Sauce baked tofu, a handful of greens and plenty of peanut sauce.
Sprinkle with sesame seeds and dig in.
1/2 cup light coconut milk
5 tbsp (75 g) natural peanut or NOT E S

almond butter To make baked tofu, cube a block of firm or extra-firm tofu
2 tbsp soy sauce or GF tamari and place in a bowl. Add a few dashes of soy sauce, a generous
amount of garlic powder and black pepper and toss to coat. Place
1 tbsp maple syrup the cubes on a non-stick or silicone baking mat-lined baking
3 cloves garlic sheet and bake at 400 degrees for 35-40 minutes, flipping once
half-way through, until browned and crispy. Follow this recipe
1 tbsp sweet chili sauce for further instructions.
2 tsp rice wine vinegar This is a rough recipe. There will be lots of cauliflower rice so
depending on how many people you are serving, there will be
pinch of sea salt
extra. You can use it in other recipes, enjoy as is, to replace rice in
Buddha Bowl Ingredients any dish or to make more bowls over a couple of days.
steamed broccoli The sauce recipe makes enough for 4 bowls
grated carrot
baked tofu (see note for how to

prepare)
greens of choice
sprinkle of sesame seeds

Q UI CK P O N ZU SAU CE
I’ve included a really simple dressing that’s easy to make with soy sauce, lime juice, maple syrup,
sesame oil and sriracha but any Asian-style sauce is delicious on this bowl. Even a quick drizzle of
soy sauce or hoisin works.
Another delicious option is a quick ponzu sauce made with mirin. Mirin is a Japanese sweet
rice wine, much like sake, that adds the perfect acidity and hint of sweetness to the sauce.
It’s a common staple in Japanese cooking and has a sweet flavour that works nicely with salty
ingredients like soy sauce.
If you don’t have any on hand, you can substitute rice wine vinegar mixed with 1/2 teaspoon
of coconut sugar for every tablespoon you use. It won’t be quite the same but will certainly do
the trick. To make a quick ponzu for this bowl, similar to what you'd find on a poke bowl, whisk
together 1 tsp of rice wine vinegar and 2 tbsp each of soy sauce, mirin and orange or lime juice.
282 Deryn Macey

SRIRACHA BAKED TOFU BROWN RICE BOWLS
These delicious and healthy bowls are a vegan take on Poke

bowls. They’re easy to make, customizable with your favourite
For the Sriracha Baked Tofu
whole grain and veggie swaps and the ingredients can be made
ahead of time if you have a busy week ahead. Try them topped
1 package organic extra-firm
off with the quick and yummy sauce.
or firm tofu
2 tbsp sriracha sauce I NST R UCT I O NS

Preheat oven to 400 degrees.
2 tbsp soy sauce or tamari
Cut tofu into small cubes and toss with sriracha, soy sauce and
garlic powder. Place on a baking sheet lined with parchment
2 tsp garlic powder
paper or a silicone baking mat. Bake for 20 minutes, flip and
For the Dressing bake another 15 minutes until golden brown and crispy.
Whisk all the sauce ingredients together in a small dish. Store

1/4 cup soy sauce or tamari any extra in the fridge for up to 3 days.
To assemble the bowls, start with a handful of greens in each

3 tbsp pure maple syrup
bowl. Add brown rice, edamame, julienned or grated carrot,
2 tbsp fresh lime or orange juice avocado and the baked tofu.
Top with a drizzle of the dressing (or another sauce of choice)

2 tsp sesame oil (replace with and black sesame seeds.
water for oil-free)
NOT E S
1 tsp sriracha Other optional toppings: chopped fresh mango, pineapple,
mandarin wedges, dried wakame or kelp granules, kimchi,
For the Bowls (per bowl)
pickled red cabbage, pickled ginger, cilantro, green onion.
big handful of greens
1/2 cup cooked brown rice
1/2 cup cooked edamame
1 julienned or grated carrot
1/4 of an avocado per serving
drizzle of quick ponzu sauce

(optional, see previous page)
sprinkle of black or regular

sesame seeds

284 Deryn Macey
BROCCOLI RICE BOWLS WITH SATAY SAUCE
These bowls are so satisfying and flavourful you’ll want to eat

it day after day. Loaded with healthy ingredients like broccoli,
For the Tofu
kale, roasted red pepper and brown rice, not only is it delicious,
1 package firm or extra-firm tofu it’s highly nutritious too. All that healthy goodness is topped off
with crispy coconut bacon and perfectly sweet almond satay
3 tbsp tamari or soy sauce sauce that might just have you licking the bowl.
1 tbsp maple syrup I NST R UCT I O NS

Preheat the oven to 400 F. Slice a block of tofu into slabs and
1 tsp garlic powder
add to a bowl with the rest of the ingredients.
For the Almond Satay Sauce Lay the tofu slabs out on a parchment paper or silicone mat-
lined baking sheet. Bake for 20 minutes, then remove and flip
3 tbsp almond butter each piece. Place back in the oven for 10-20 minute until brown
and crispy.
2 tbsp sweet chili sauce
To make the sauce, whisk all ingredients together in a bowl.
3 tbsp tamari or soy sauce Store any extras in the fridge for up to 3 days.
To assemble the bowls, start with a base of lightly steamed kale.

1 tsp apple cider vinegar
Add the brown rice, broccoli, tofu and carrot. Top with desired
amount of almond sauce and coconut bacon and dig in.
For the Bowls
3/4 cup cooked brown rice per

person
steamed broccoli, about 1 cup

per person
lightly steamed kale, a few big

handfuls per person
grated carrot, about 1 carrot

per person
coconut bacon, see recipe in

condiment section

Nutrition facts do not include coconut bacon. See coconut bacon nutrition facts in
condiment section.

286 Deryn Macey
TERIYAKI QUINOA BOWLS
A filling, hearty, delicious vegan bowl made with a mushroom

and snap pea stir-fry, quinoa, veggies and homemade teriyaki
For the Quinoa Bowl
sauce..
1 cup uncooked quinoa or about
1/2 – 3/4 cup cooked quinoa per I NST R UCT I O NS
bowl Cut the tofu into cubes or slabs and toss with a pinch of sea
salt, soy sauce and black pepper. Place on a silicone mat or
1 package firm or extra-firm tofu
parchment paper lined baking sheet and bake at 400 degrees
until browned, flipping half-way through. This should take 25-40
2 cups sliced white or cremini
minutes.
mushrooms (200 g)
Cook the quinoa according to package directions or bring 2
2 heaping cups snap peas (225 g) cups of water to a boil, add 1 cup of uncooked quinoa, reduce
to a simmer and cook for about 15 minutes until he quinoa has
1 cup peeled and grated carrot
absorbed all the water. Remove from heat and fluff with a fork.
2 cups broccoli florets, lightly To make the teriyaki sauce, add all of the ingredients to a small
steamed saucepan and cook over medium-high heat (it should come to
a very light boil), stirring frequently until it thickens. This can
1 avocado (1/4 per bowl) take anywhere form 4-10 minutes. It should be thick and syrupy
when it’s done.
1 bunch green onions, finely
chopped While everything is cooking, heat 1/2 tsp of olive oil in a non-stick
pan then add the sliced mushrooms and peas. Cook over high-
sesame seeds for topping heat, stirring often, until the mushrooms are browning and the
peas are slightly tender but still crunchy, about 10 minutes.
For the Teriyaki Sauce
To assemble the bowls, divide the quinoa, stir-fried peas and
1/2 cup soy sauce mushrooms, avocado, green onion, broccoli, carrot and tofu
amongst 4 bowls or containers. Drizzle each bowl with an equal
1/4 cup water amount of the teriyaki sauce. Top with sesame seeds and serve.
1 tbsp fresh ginger root, minced
1 tbsp cornstarch or arrowroot

powder
1/2 tsp black pepper

288 Deryn Macey
AVOCADO AND ROASTED POTATO BUDDHA BOWLS
t These beautiful, nutritious bowls highlight the almighty potato.

Low in calories but high in fibre and nutrients, potatoes can be a
To Make the Roasted Potatoes
healthy addition to your diet. You’ll love them paired with fresh
2 russet potatoes veggies and creamy avocado.
1 tbsp extra virgin olive oil (or I NST R UCT I O NS

avocado oil)
Preheat the oven to 425 F.
1 tsp cornstarch Cut the potatoes in half and score in a criss-cross pattern with
a knife.
generous sprinkle of garlic
powder, sea salt and black Mix the oil with the cornstarch in a small dish and then rub all
pepper over the potatoes.
Sprinkle the cut-side of each potato with a generous amount

pinch of chili powder (optional)
of garlic powder, salt and pepper and if desired, a pinch of chili
powder.
Spray a baking tray with a non-stick cooking spray or use a

silicone baking mat, then place the potato halves face down on
1/2 an avocado the tray.
2 cups chopped lettuce (or Roast for 30-40 minutes until you can pierce all the way through
greens of choice) them with a fork or knife.
To assemble the Buddha bowls, start with the lettuce then top
1 cup chopped cucumber
each with half a roasted potato and desired amount of chopped
1 peeled and roughly grated cucumber, grated beet and carrot, avocado and tahini. Finish
carrot with some fresh lemon juice, salt and pepper, if desired, and
enjoy.
1 small peeled and roughly
grated beet NOT E S
1 tbsp tahini This recipe is easily scaled to however many people you’re
serving. I’d recommend roasting at least 2 potatoes, that way
squeeze of fresh lemon juice you can either make 4 bowls or as little as one then save the
sea salt and black pepper leftover potatoes for other meals.

290 Deryn Macey
AVOCADO SWEET POTATO BUDDHA BOWLS
These beautiful Buddha bowls feature perfectly roasted sweet

potato, creamy avocado, red cabbage and sprouts plus hummus
For the Lemon Tahini Sauce
and lemon tahini sauce. They’re full of flavour, packed with
5 tbsp tahini nutrition and can be customized as needed depending on what
you have on hand.
3 tbsp each water and fresh
lemon juice I NST R UCT I O NS
1 tbsp pure maple syrup To make the lemon tahini sauce, whisk the sauce ingredients
together in a bowl until smooth and creamy.
1 tsp each garlic powder and sea
salt To make the red cabbage slaw, slice the red cabbage with a
mandolin, place the finely chopped cabbage in a bowl, add the
For the Red Cabbage vinegar, sugar and salt, toss and let sit for 20 minutes or so to
soften and add flavour. This is optional but it make it more like a
1 small red cabbage, thinly sliced,
slaw than just plain, raw red cabbage.
preferably with a mandolin
To make the roasted sweet potato, preheat the oven to 425 F. Cut
1/4 cup vinegar of choice (white, the sweet potatoes in half length-wise and place face down on a
apple cider, red wine, white wine baking sheet that’s either sprayed with non-stick cooking spray
or balsamic) or lined with a silicone baking mat. Bake for 30-40 minutes until
browned on the bottom and tender. Once they’re cooked, slice
2 tsp organic cane sugar (any
and sprinkle with a little salt and pepper.
white sugar works)
To assemble the bowls, add 1/2 a sweet potato and a big scoop
1/2 tsp sea salt of the cabbage slaw to each then add the rest of the ingredients
For the Salad Bowls (per serving) and drizzle with the lemon tahini sauce.
half a baked sweet potato NOT E S

handful of fresh spinach The lemon tahini sauce and cabbage make enough for 4 large
bowls or 6 smaller ones. Adjust the rest of the bowl ingredients
1/2 an avocado, diced accordingly or to your preference, it doesn’t have to be exact.
2 tbsp hummus
handful of fresh sprouts of choice
1/2 cup cooked lentils of choice
handful of chopped fresh cilantro

292 Deryn Macey
BROWN RICE AND BAKED TEMPEH BOWLS
prep t im e: 10 min co o k t i m e : 15 min yi e l d : 2-4 ser vin gs
These delicious bowls are made with just 4 simple ingredients

but they’re full of flavour and so satisfying. Careful though, the
For the Tempeh Marinade
marinated tempeh is addictive!
1 package tempeh, cubed
(220 g) I NST R UCT I O NS
If you don’t already have brown rice cooked, prepare some now.
3 tbsp almond butter, peanut
To make the tempeh, mix the marinade ingredients together in
butter or sunflower seed butter
a container then add the cubed tempeh and mix well. Marinate
3 tbsp soy sauce or gluten-free at least an hour but preferably 4 hours up to overnight. Once it’s
tamari finished marinating, place the cubes on a baking tray and broil
in the oven on a rack near the top until browned and gooey,
2 tbsp sweet chili sauce approximately 10-15 minutes, flipping once halfway through.
1 tbsp rice wine vinegar To make the cabbage slaw, mix up to 6 cups shredded cabbage
in a large bowl with the vinegar and your choice of sweetener.
1 tsp garlic powder Steam the chopped broccoli. I use a steamer and time it for 13
minutes once I’ve placed it on a cold element and turn it on.
2 tbsp water
Assemble the brown rice, cabbage slaw, steamed broccoli and
For the Cabbage Slaw baked tempeh in a bowl and serve right away or store in a
4 cups shredded cabbage per container in the fridge up to 4 days.
bowl
1 tbsp vinegar of choice or

fresh lime juice
1 tsp coconut sugar or maple

syrup
For the Bowls
1/2 cup cooked brown rice per

bowl (make 1 cup dry rice if
serving 4)
1–2 cups chopped and

steamed broccoli per bowl

WH OLE ROA ST ED CA RROTS
Roasting whole carrots is my favourite way to enjoy these beautiful veggies these days. They’re
also so easy to make, no chopping involved. I just drizzle a tiny bit of oil on them, sprinkle them
with salt and pepper and into the oven they go.
I roast them at 400 degrees for about 40 minutes. The roasting time will vary based on the size of
your carrots but around 30-45 minutes should do the trick. I like them melt-in-your-mouth tender
on the inside and crispy on the outside. You can just use salt and pepper or add other spices like
cumin, thyme, paprika or curry powder. So good!
294 Deryn Macey

ROASTED CARROT QUINOA BOWL
This hearty is cozy, nutritious, comforting and perfect for chilly

days. You can customize it by swapping out the grain, beans and
For the Roasted Carrots
veggies, or enjoy it as is with avocado oil whole roasted carrots,
lightly steamed kale, chickpeas, quinoa and pumpkin seeds all
approx. 3 whole carrots per
topped off with the lemon tahini dressing.
serving
drizzle of olive or avocado oil I NST R UCT I O NS

Place clean whole carrots on a baking pan lined with a silicone
salt and pepper baking mat or parchment paper. Drizzle a little oil on them and
then roll them around so every carrot is well coated. Sprinkle
For the Lemon Tahini Sauce with salt and pepper and roll to coat.
5 tbsp (75 g) tahini Roast at 400 degrees for 20 minutes, shake the pan a bit and
then roast for another 10-20 minutes until they’re tender but
juice from 1 lemon crisped and brown on the outside.
To Make the Lemon Tahini Sauce, blend all the ingredients to

3 tbsp apple cider vinegar combine, slowly add water until you reach desired consistency. I
usually add about 6-7 tbsp of water. Add sea salt to taste.
1 large soft medjool date or 2
To Assemble the Bowls, Add desired amount of cooked quinoa,
small soft dates (15 g)
steamed kale and chickpeas to a bowl.
3 cloves garlic Add the roasted carrots.
Drizzle a generous amount of tahini dressing over top.

water to thin
Top with pepitas, salt and pepper and dig in.
sea salt, to taste
NOT E S
For the Bowls I steam kale by adding de-stemmed, torn up pieces of kale to
a large pan with a few splashes of water then covering and let
1/2 cup cooked quinoa
steam for about 5-6 minutes. It should be slightly softened with
a nice, dark green colour but still be holding it’s shape. Don’t
1 cup lightly steamed kale (see
over cook it.
notes)
Makes about 1 cup of dressing or enough 4-5 bowls. Store any
1/3 cup chickpeas extra in the fridge.

WH AT IS FA RR O?
Farro, or emmer wheat, is a delicious and healthy whole grain similar to barley. Farro is hearty,
nutty and chewy and works well in salads and soups. I like stocking farro in my pantry as an
alternative whole grain to brown rice, quinoa, f reekeh and bulgur. As farro is a type of wheat it is
not gluten-f ree however as an ancient unprocessed whole grain, it does contain lower levels than
the refined wheat found in processed foods today.
As for its nutritional benefits, farro is essentially fat-f ree yet high in iron, zinc and magnesium.
It’s also an excellent source of fibre and has 7 grams of protein per serving. In addition, it
contains B vitamins essential for metabolic health, brain health and energy and is a good source
of antioxidants such as lignans known to reduce inflammation and lower blood pressure and
cholesterol.
If you've got leftover farro f rom making this bowl, you can use it in a yummy breakfast porridge.
Just heat it up stove top with almond milk and a bit of sweetener of choice, top with nuts and
296 Deryn Macey

MEDITERRANEAN FARRO SALAD BOWLS
These yummy bowls are easy to prepare in advance so you can

quickly assemble them for healthy and delicious weeknight
For the Farro Salad Bowls (per
meals. They feature farro, red onion, roasted red peppers,
bowl)
parsley, kalamata olives, chickpeas and a creamy tahini sauce to
3/4 cup cooked farro (1/4 cup dry) bring it all together. This yummy and filling dish is high in plant-
based protein and fibre and packed with essential vitamins and
handful of de-stemmed and minerals..
finely chopped kale
1/4 cup finely diced red onion I NST R UCT I O NS

Cook the farro according to package instructions. I cooked 1 cup
1/2 to 1 chopped roasted red
dry farro which made enough for 4 large bowls.
pepper (see notes)
While the farro is cooking, make the roasted red peppers (see
1/4 cup chickpeas (or more if notes).
desired)
Prepare the dressing by blending all of the ingredients together
kalamata olives until smooth and creamy, start with 1/4 cup of water and add a
bit more if you’d like to adjust the consistency.
chopped parsley
To assemble the bowls, add a scoop of farro, a big handful of
sprinkle of dried oregano finely chopped kale, kalamata olives, chopped roasted red
peppers, red onions, parsley and chickpeas and then drizzle
For the Lemon Tahini Sauce with desired amount of lemon tahini sauce, sea salt and pepper
and a sprinkle of dried oregano.
6 tbsp (90 g) tahini
1/4 cup fresh lemon juice NOT E S

To make the roasted red peppers, set the oven to broil with a
1/4 cup water + more to adjust
rack near the top. Cut the red peppers in half and remove the
consistency, as needed
seeds. Place them face down on a pan and smash them so they
3 cloves garlic lay flat. Broil them in the oven until they’re starting to bubble
and blacken. This should take about 15 to 20 minutes. Remove
2 tsp pure maple syrup from the oven and cover with a dishcloth, let cool. Once you can
handle them, you should be able to easily remove the skin. Peel,
1 tsp sea salt, or more, to taste
then chop them up for use in the recipe. I used approximately
1/2 to 1 red pepper per bowl.
The lemon tahini sauce makes enough for at least 4 bowls. I like
a lot of sauce so I used it up in 4 bowls, you could use a bit less
and make 5-6 bowls.

298 Deryn Macey
SIMPLE FALL HARVEST BOWL
This 5-ingredient, simple vegan Fall Harvest Bowl features

roasted butternut squash, roasted carrots, kale, apple and
1 cup uncooked green lentils (or
green lentils. It’s easy to make, full of nutrition, hearty, filling and
1/2 cup cooked lentils per bowl)
perfect for Fall. This recipe is all about plant-based eating made
1 butternut squash, cut in half healthy, wholesome and simple.
and seeds scooped out (or about 1
heaping cup of cooked squash of I NST R UCT I O NS
choice per bowl) Preheat the oven to 425 degrees F.
To cook the lentils, bring 2.5 cups of water to a boil in a pot.

Add the lentils, cover and reduce to a light simmer. Cook for
(or about 1 heaping cup of cooked
approximately 20 minutes until the lentils are tender. You may
carrots per bowl. I roasted them
need to add more water as they cook. If there is excess water
but you could also steam them.) once they’re cooked, simply drain it off.
1 large bunch of kale (about 2 Peel and chop the carrots, spread on a baking tray and toss with
large handfuls of kale per bowl), 1/2 tsp olive oil, sea salt and pepper. On the same or a separate
de-stemmed and chopped baking tray, place the butternut squash face down.
Roast the carrots and squash in the oven until tender. The
2 apples, diced (or about 1/2 an
carrots should take 25-30 minutes. The squash should be about
apple per bowl) the same but may be a bit longer depending on the size. Once
the squash is cooked let it cool until you can handle it, then peel
the skin off and cut into cubes.
optional: drizzle of tahini or To cook the kale, add the chopped kale to a pan and heat over
lemon tahini sauce medium-high heat with a splash of water until it’s a vibrant,
darker green and is slightly softened
To assemble the bowls, add all the ingredients and enjoy

300 Deryn Macey
SUSHI BOWLS WITH SPICY MAYO
This sushi bowl with vegan spicy mayo is everything you love
about sushi, served up in a bowl. The bowls featured yams,
For the Spicy Mayo
cucumber, carrot, avocado, green onion, sesame seeds, rice, nori
1/2 cup raw cashews and tofu and it’s all topped off with a creamy cashew vegan spicy
mayo.
5 tbsp water (plus more to adjust
consistency, if desired) I NST R UCT I O NS
To make the spicy vegan mayo, blend all ingredients until smooth
1 tbsp fresh lime juice or rice and creamy.
vinegar Assemble the bowls by starting with a scoop of rice and arranging
the rest of the ingredients on top.
1/2 tsp sea salt
Sprinkle with sesame seeds and green onion, drizzle with spicy
2 tsp pure maple syrup mayo and soy sauce and enjoy.
2 tsp soy sauce NOT E S

The spicy mayo makes enough for 4 bowls, adjust the bowl
1 tbsp + 1 tsp sriracha sauce
ingredients accordingly. The sauce is quite spicy so if you don’t
like spice, you can reduce the amount of sriracha used or try the
For the Sushi Bowls
soy ginger or soy wasabi option below.
brown, wild or white rice As an alternative to the spicy mayo, you can just add some
sriracha to vegan mayonnaise. I don’t usually buy vegan mayo
julienned carrot
since I’m not a big mayo fan but if you have some on hand, that
diced cucumber makes a quick and easy sauce option. Plain soy sauce is just fine
too.
diced avocado
If you want to add a second dressing to this or don’t really like
shelled edamame the sound of spicy mayo, you can do a quick soy ginger dressing
made from 4 tbsp soy sauce, 2 tbsp rice vinegar, 1 tbsp pure
cooked and cubed sweet potato maple syrup and 1/2 tsp each of ground ginger and garlic powder.
(boil, steam or bake) I didn’t use the soy ginger dressing on mine but did make a quick
soy wasabi sauce for a bit of wasabi-bite. To make it all you need
nori sheets or snacks, cut into is soy sauce and wasabi paste or powder. I use wasabi powder
strips or crumbled because it lasts forever and is great to have on hand for dressings
and sauces. To make soy wasabi sauce, just mix your desired
sesame seeds, for topping amount of soy sauce with wasabi powder, to taste.
chopped green onion, for topping
soy sauce, for topping

302 Deryn Macey
CAULIFLOWER QUINOA TABBOULEH BOWLS
These delicious bowls require a few steps but the effort is well
worth it! Spiced, tender roasted cauliflower, creamy and tangy
For the Quinoa Tabbouleh
tahini sauce, flavourful quinoa tabbouleh…these. are. so. good.
1 cup uncooked quinoa And no worries, if you’re in a pinch, just make the quinoa
tabbouleh and call it a day, even just that is delicious!
3/4 cup fresh parsley, finely I NST R UCT I O NS

chopped Preheat the oven to 425 degrees F. Chop the cauliflower into
small pieces and add to a bowl with the spices, olive oil and a
3–4 tbsp finely chopped fresh
spritz of lemon juice. Use your hands to thoroughly coat each
mint (approx. 6–7 large leaves)
piece. Spread on baking sheet (I used a silicone baking mat) and
1 tomato, diced roast at 425 degrees for 45 minutes.
Cook the quinoa according to package instructions. While the

1/2 a cucumber, diced
quinoa is cooking, add the rest of the tabbouleh ingredients to
1/2 tsp each sea salt and black a bowl. Once the quinoa is cooked, add that to the bowl and mix
pepper well.
Prepare 4 bowls or containers. Add a big handful of chopped kale

For the Cauliflower
to each and then divide the roasted cauliflower and tabbouleh
1 head cauliflower, chopped into amongst them. Add pickled onions and kalamata olives to each
small florets then finish with the tahini sauce (see notes for sauce recipe).
2 tbsp olive oil NOT E S

spritz of fresh lemon juice To make pickled onions, add 1 sliced red onion to a bowl then
pour boiling water over them and let sit for 15 minutes. Drain then
1 tsp each cumin, paprika, place the sliced onion in a jar or glass container of choice. Cover
coriander and sea salt with white vinegar to cover and add a spoonful of organic sugar.
Let them sit 30 minutes and they’re ready to eat. Store in the
fridge for up to 2 weeks.
2 tsp garlic powder To make the tahini sauce, whisk the following together until
smooth and creamy: 4 tbsp tahini, 3 tbsp fresh lemon juice, 1/2 tsp
sea salt, 1 tsp garlic powder and 3 tbsp water or more as needed
8 kalamata olives to adjust consistency. See tahini sauce variations in the Dressings
section for more.
1/3 cup pickled red onions (see
Nutrition facts include tahini sauce.
notes)
1/3 cup finely chopped kale

(massage with a tiny bit of olive oil
and lemon if desired)
tahini sauce (see notes)


304 Deryn Macey
VEGAN DRAGON BOWLS WITH MISO GRAVY
These healthy vegan dragon bowls with miso gravy are inspired
by a vegetarian restaurant in Vancouver called The Naam. It’s one
For the Dragon Bowls
of my favourite meals and is easy to make with just a handful of
russet potato (I use 200 g per ingredients. The best part about it? The creamy, dreamy vegan
person, about 1 medium sized miso gravy sauce, of course! And the baked fries, it’s a toss up
potato) but when they all come together is when the magic happens.
steamed broccoli I NST R UCT I O NS

steamed cauliflower Preheat the oven to 425 F. Slice the potatoes and toss with salt
and pepper. Prepare a pan with non-stick cooking spray then
grated beet
line the potatoes on it so they each have some space around
grated carrot them. Bake for 25 minutes then flip and bake for another 15-20
minutes until golden brown and crispy.
sliced tomato
Steam the chopped broccoli and cauliflower, grate the beet and
sliced cucumber carrot and slice some cucumber and tomato.
To make the sauce, add all of the sauce ingredients to a small

salt and pepper, to season the
saucepan and whisk over medium heat until it thickens, about
potatoes
6-7 minutes.
For the Miso Gravy Divide the roasted fries amongst your bowls then top with the
steamed cauliflower and broccoli, grated beet and carrot, sliced
1 1/4 cup vegetable stock
cucumber and chopped tomato. Pour the sauce over the bowls
2 tbsp brown rice flour and enjoy!
2 tbsp white miso paste NOT E S

2 tbsp nutritional yeast There is no exact amount for the veggies. Just use whatever you
feel like but something around 1/2 cup each usually does the
1 tbsp arrowroot powder trick.
2 tbsp soy sauce (use gluten-free

tamari if needed)

306 Deryn Macey
LOW-CARB VEGAN DINNER BOWL
prep t im e: 10 min co o k t i m e : 30 min yi e l d : 4
This low-carb dinner option is made with a fun twist on

traditional rice: cabbage rice! This gluten-free recipe is low in
For the Baked Tofu
carbohydrates and contains a good amount of protein and
1 packaged firm tofu, pressed healthy fats for a healthy, balanced vegan meal..
2 tbsp soy sauce or GF tamari

I NST R UCT I O NS
1 tsp garlic powder
Preheat the oven to 425 F. Cube the pressed tofu (see notes)
1 tbsp arrowroot powder or and place in a bowl. Mix with the rest of the tofu ingredients
cornstarch then place the pieces on a parchment paper or silicone mat-
lined baking tray. Bake the tofu for 15-20 minutes, flip and bake
pinch of black pepper
another 10-20 minutes until it’s brown and puffy.
For the Almond Butter Sauce
Remove the outer leaves of the cabbage, slice in half then chop
4 tbsp nut or seed butter (60 g) into chunks. Add the chunks to a food processor and pulse a few
times until the cabbage has the consistency of rice. Alternatively,
2 tbsp soy sauce or GF tamari
you can just finely chop or shred the cabbage using a mandolin.
1 tbsp unseasoned rice wine Add the “riced” cabbage to a large skillet with the rest of the
vinegar cabbage rice ingredients and cook over high until tender and
brown, about 6-10 minutes. Mix it well to start, then only mix
2 tsp Sriracha sauce
every couple minutes so it can start to brown on the bottom.
4 tbsp unsweetened plant milk
Whisk the sauce ingredients together in a bowl or container
10 drops liquid stevia or 1 tbsp until smooth and creamy.
pure maple syrup
To assemble the bowls, start with a big scoop of cabbage rice
salt and pepper then add the kale, broccoli, avocado and tofu, then top with the
sauce. Leftovers can be packed up individually or assembled in
For the Cabbage Rice
containers, ready for your next meal.
1 small green cabbage, riced
1 tsp coconut oil

NOT E S
To press tofu, slice the tofu block into 3-4 slabs. Lay the slabs on
1/2 cup chopped green onion
a dishtowel on the counter top, then fold the towel over them.
1/2 cup chopped fresh cilantro Place a cutting board or skillet on top of them along with a few
heavy objects such as some cookbooks. Let sit for 15-30 minutes
before proceeding with the recipe. You can also use a tofu press
For the Bowls (per bowl) if you have one.
1/4–1/2 avocado per bowl
1 cup broccoli florets, steamed, per

bowl
large handful of chopped kale,

steamed, per bowl

CAB BAG E H E ALT H B ENEFITS
I love cabbage for its nutritional benefits. I think cabbage is often under looked but it’s such a nutritious
and wonderful vegetable that has the most amazing flavour when roasted or sautéed. Cabbage is
packed with nutrients and among other things:
• has anti-inflammatory properties

• is high in vitamin C
• the fiber it contains promotes healthy digestion, supports heart health and may help lower blood
pressed and cholesterol levels
• is a good source of vitamin K
• has been shown to have cancer-fighting benefits much like it’s cruciferous friends, kale, cauliflower
and brussel sprouts
Bonus: if you go for red cabbage because which is full of anthocyanins, a type of antioxidant found in
blue, purple, and red plants.
308 Deryn Macey

TOFU EDAMAME BUDDHA BOWL
This Vegan Buddha Bowl with tofu and edamame features with
brown rice, roasted red cabbage and grated carrot and is high in
For the Baked Tofu
protein, full of flavour and works well for meal prep. This recipe
1 package firm or extra-firm tofu can be oil-free and gluten-free if needed..
2 tablespoons soy sauce or I NST R UCT I O NS

gluten-free tamari
Preheat the oven to 400 degrees.
2 teaspoons garlic powder To make the tofu, cube and toss with the soy sauce, black pepper
1 teaspoon black pepper and garlic powder. Prepare a baking sheet by either lining it
with parchment paper or a silicone baking mat or using some
For the Almond Satay Sauce non-stick cooking spray (I like this avocado oil spray). Place the
cubed tofu on the tray and bake for 30 minutes, flipping once
3 tablespoons almond butter
halfway through.
2 tablespoons sweet chili sauce To make the roasted red cabbage, place the sliced cabbage on
a large baking tray or two small ones in one layer. Sprinkle with
3 tablespoons gluten-free tamari
salt and pepper and roast in the oven for 30-40 minutes until
or soy sauce
starting to brown and crisp.
1 teaspoon apple cider vinegar To make the sauce, whisk the sauce ingredients together in a jar
or container or add to a jar with a lid and shake vigorously until
smooth and creamy.
For the Bowls Prepare 4 bowls or containers then divide the edamame, carrots
and brown rice between them. Once the cabbage and tofu are
2 cups cooked shelled edamame
cooked, add those as well. Finish them off with the sauce and
(1/2 a cup per bowl)
serve right away or store in the fridge for up to 4 days. If storing
1 medium red or green cabbage, leftovers, I’d suggest storing the sauce separately so the bowls
roughly sliced (1–2 cups per bowl) stay fresher.
4 medium carrots, grated (1 carrot

per bowl)
2 cups cooked brown rice (1/2 cup

per bowl

WH AT IS T EMPEH?
Tempeh is my favourite soy product. It’s made from cooked and fermented soybeans that are formed
into a patty that’s typically sold in blocks (sounds delicious, doesn't it?). Tempeh has it’s own unique,
nutty taste, unlike tofu, which doesn’t really have a flavour of its own.
Tempeh is high in protein, calcium and phytochemicals and has a firm texture that’s often used as a
substitute for meat. It doesn’t crumble in the same way that tofu does, so I usually cut it into slabs or
cubes for adding to recipes, although it does work great coarsely crumbled into dishes like chili. You
can cut it into small cubes, fry them up in a pan and add them to salads, soups and stir-fries or you can
make larger slabs of tempeh and add them to things like sandwiches.
I love it pan-fried until crispy or baked in a sauce and added to salads. It definitely has a unique taste
that takes some getting used to but I really love it and it’s a good way to include fermented foods in your
diet. If you're feeling adventurous, try the tempeh salad on the next page, the brown rice and marinated
tempeh bowls found earlier in the chapter or the tempeh bacon from the Breakfast chapter.
310 Deryn Macey

TEMPEH KALE SALAD WITH BEET DRESSING
This macro bowl features marinate tempeh, fluffy quinoa,

kale, spinach, roasted carrots and a creamy pink cashew beet
For The Cashew Beet Dressing
dressing to finish it off. This dish works great for meal prep, is
1 small chopped beet (100 g) nutrient-rich, filling and just looks so pretty!.
1/3 cup raw cashews (60 g) I NST R UCT I O NS

3 tbsp fresh lemon juice To make the beet cashew dressing, add all the ingredients to a
blender and mix until smooth and creamy.
1 tbsp apple cider vinegar
To make the marinated tempeh, add all the ingredients to a
2 tbsp pure maple syrup shallow container and let sit for a couple hours up to a couple
days. Once ready to cook, place the tempeh on a pan and broil
2 cloves garlic for 5-10 minutes. Drizzle with some of the leftover marinade
before adding to the bowls.
1/2 tsp sea salt
To roast the carrots, chop them up and add a tiny drizzle of olive
1/3 cup water oil and a pinch of salt and pepper. Place on a pan and roast at
425 until tender and starting to brown, shake the pan once half
For The Marinated Tempeh way through cooking. This should take 25-35 minutes.
1 block of tempeh, cubed (I used To make the sautéed kale, add the de-stemmed and chopped
85 grams of tempeh per serving) kale to a pan with a splash of water and cook until it turns dark
green and softens slightly. Don’t over do it, you just want to
1/3 cup balsamic vinegar lightly cook it.
To assemble the bowls, add a big handful of spinach or arugula

3 tbsp soy sauce (or gluten-free
or a mixture of both, then add some roasted carrots, a big
tamari if needed)
handful of the cooked kale, the broiled tempeh and a scoop of
2 tbsp pure maple syrup cooked quinoa. Top with desired amount of the beet dressing
and enjoy.
1 tsp garlic powder
pinch of salt and pepper
For the Salads (per salad)
handful of sauteed kale
handful of fresh spinach, arugula

or both
1–2 chopped roasted carrots
1/2 cup cooked quinoa

H OW TO MA K E PICK L ED ONIO NS
To make pickled onions, add 1 sliced red onion to a bowl then pour boiling water over it and let sit for 15
minutes. Drain then place the sliced onion in a jar or glass container of choice.
Add enough white vinegar to cover plus a spoonful of organic sugar. Let them sit 30 minutes and
they’re ready to eat. Store in the fridge for up to 2 weeks. Enjoy on avocado toast, in buddha bowls and
salads, in sandwiches and as a side to healthy breakfast. They're so good! You can do the same with
grated or thinly sliced beets too.
312 Deryn Macey

MEDITERRANEAN BOWL WITH TOFU FETA
prep t im e : 15 min m a ri nat i n g t i m e : 2 h ours yi e l d : 4 ser vin gs
These loaded Mediterranean-inspired bowls are easy to make,
For the Tofu Feta packed with nutrition and taste amazing. You’ll love the tangy
tofu feta with the hummus, kale, olives and quinoa. This recipe
1 package organic extra-firm or is gluten-free, oil-free and high in fibre and protein.
firm tofu, pressed and cubed This quinoa bowl is kinda like Greek salad and is made with
many of the same ingredients, such as cucumber, tomato and
1/4 cup fresh lemon juice
olives. I wanted to keep the basic recipe fairly easy and simple
1/4 cup apple cider vinegar so aside from cooking the quinoa, there isn’t much involved in
making this. You can use store-bought or homemade hummus
1 tbsp oregano or just use plain tahini or tahini lemon sauce.
1 tsp sea salt
I NST R U CT I O NS
2 tsp nutritional yeast To make the tofu feta, all ingredients to a container and marinate
for 2 hours up to overnight.
For Each Bowl
Finely chop the kale and massage with the olive oil until softened.
1/2 cup cooked quinoa To build the bowls, add all ingredients to a bowl, top with parsley,
hummus, extra tahini, lemon, salt and pepper and dig in.
a couple handfuls of kale, de-
stemmed, chopped NOT E S
To make pickled onions, add 1 sliced red onion to a bowl then
1/2 tsp olive or avocado oil
pour boiling water over them and let sit for 15 minutes. Drain
8–10 kalamata olives then place the sliced onion in a jar or glass container of choice.
Cover with white vinegar to cover and add a spoonful of organic
2 tbsp of hummus sugar. Let them sit 30 minutes and they’re ready to eat. Store in
the fridge for up to 2 weeks.
1/2 cup diced cucumber
1/2 cup diced tomato
1/2 pickled red onion
1/4 of the tofu feta
finely chopped parsley
1 tbsp tahini
squeeze of fresh lemon juice

O IL- F RE E ROA ST ED POTATO E S
I made my roasted potatoes fat-free by roasting them without oil. For success with oil-free roasted
potatoes, I recommend using parchment paper or a silicon baking mat.
If you prefer, you can toss the potatoes in 1 tbsp of olive or avocado oil before roasting, otherwise, follow
the instructions in the recipe for oil-free roasted potatoes. They come out crispy and puffy without oil,
just how I like them! If you’re going the oil-free route, make sure you use parchment paper or a silicone
baking mat to prevent them from sticking.
I made the brussel sprouts close to oil-free by spraying them with a little olive oil cooking spray. That
was enough for them to roast without drying out and still get nice and browned. Like the potatoes,
you can toss the brussel sprouts with a drizzle of olive oil before roasting if you prefer. They’ll come
out a little more moist and crisped that way. Otherwise, follow the recipe as is for an oil-free version. I
recommend using silicone baking mats or parchment paper, just like the potatoes.
314 Deryn Macey

ROASTED POTATO WALNUT SALAD
This salad is the kind you’re still thinking about days later. It’s got
loads of flavour and different textures that take this delicious bowl
For the Vinaigrette
of goodness to the next level. We’re talking roasted potatoes,
3 tbsp balsamic vinegar roasted brussel sprouts, massaged kale, dried cranberries
and walnuts all topped off with a tangy balsamic vinaigrette. Say
2 tbsp apple cider vinegar goodbye to boring, old salads and step into roasted potato kale
salad heaven.
2 tbsp extra virgin olive oil
or avocado oil (sub vegetable Alight, aside from the health benefits of this beautiful salad, it
tastes incredible too. It’s warm and cool, sweet and tangy, chewy
stock for oil-free)
and crunchy, and basically a dream in a bowl you’re gonna
1 tbsp dijon mustard want to try asap. There are a few steps to making it but it’s very
straightforward and can still be ready in about 40 minutes,
1 1/2 tbsp maple syrup depending on how long your potatoes take.
1/2 tsp sea salt

I NST R UCT I O NS
1/2 tsp black pepper Add all ingredients to a container and either shake or whisk
vigorously, or you can blend it.
Preheat the oven to 400 degrees and line two baking trays with
For the Kale Salad parchment paper. Cut the ends off the brussel sprouts and cut
them in half. Place them on one of the pans. Cut the potatoes into
russet potatoes (about 1/2 a small cubes and place on the other baking pan.
medium potato per person)
For the brussels, either give them a quick spray with olive oil
brussel sprouts (a good handful cooking spay and toss to coast or use 1/2 tsp of olive or avocado
per person) oil. The potatoes can be left oil-free or you can use 1/2 tsp of oil
for those as well. Sprinkle both pan with salt and pepper then use
kale, de-stemmed, and cut or your hands to mix well so everything is well coated.
torn into bite-sized pieces (a few Roast the brussel sprouts for about 25-30 minutes until starting
big handfuls per person) to brown. Roast the potatoes for 40-45 minutes until tender,
puffy and browned.
dried cranberries (a few
tablespoons per person) To assemble, place a few big handfuls of kale per person in a
bowl and drizzle with some of the dressing. Massage it with your
raw walnut pieces (a few hands for a minute and set aside for 10 minutes. You can do this
tablespoons per person) in individual serving bowls or in one big bowl and then divide it
after.
salt and pepper for roasting the
Add the roasted potatoes and brussel sprouts. Top with dried
potatoes and brussel sprouts
cranberries and walnuts and drizzle with dressing.
olive oil cooking spray for
roasting the brussel sprouts

316 Deryn Macey
BBQ CHICKPEA SALAD
This salad makes the perfect meal for when you want something
quick and easy that still delivers on flavour and nutrition. This is
For the BBQ Chickpeas
one of my favourite meals! It's also delicious stuffed in a wrap.
2 15 oz. cans chickpeas, drained

INSTRUCTIONS
and rinsed (3 cups, 495 g)
To make the BBQ chickpeas, add the chickpeas and BBQ sauce to a
1/2 cup BBQ sauce (120 mL) medium-sized pan and cook over medium heat until the BBQ sauce
is starting to get sticky and gooey, about 8-10 minutes. Stir every 1-2
For Each Salad minutes as they cook.
To make the tahini ranch dressing, whisk all the dressing ingredients
2 handfuls lettuce
together in a small dish or shake vigorously in a sealed jar.
1/4-1/2 cup corn To assemble the salad, prepare 4 bowls or plates, or containers if
you’re prepping for later. Add a big handful of lettuce to each then
1/2 a grated carrot, diced top with the rest of the salad ingredients. Top each salad with
equal portions of the BBQ chickpeas and tahini ranch dressing. If
a few tbsp diced red onion prepping for later, store the tahini ranch sauce separately until just
before eating.
a few tbsp chopped green onion
NOTES
1/2 cup chopped fresh cilantro
Any leftover tahini ranch dressing can be stored up to 5 days in the
For the Ranch Dressing fridge, just give it a good shake before using. The salad can be stored
up to 2 days in the fridge if assembled. Any extra BBQ chickpeas can
1/4 cup tahini be stored up to 5 days and added to other dishes.
The BBQ chickpeas make enough for 3/4 cup portions for 4 salads.
1/4 cup lemon juice
Feel free to make more or less depending on your needs. I use 2 tbsp
1 tsp garlic powder BBQ sauce for every 1/2 cup of chickpeas. You can use a little more
if you want them a bit saucier. The tahini sauce makes enough for
1 tsp onion powder 4-6 salads.
There’s no need to be exact with the measurements. You can use

1/2 tsp each dried dill and parsley more or less than any of the ingredients to suit your nutritional
needs and taste preference. Try any of the following substitutions
to switch things up:
• buffalo chickpeas instead of BBQ
1–2 tbsp water to adjust thickness,
• buffalo cauliflower instead of chickpeas (see buffalo cauliflower
or more to desired consistency
wraps in next chapter)
• baked BBQ tofu instead of chickpeas
• use any combo of these salad ingredients: lettuce, tomato, red
onion, green onion, carrot, corn, avocado, cilantro, cucumber
• add pineapple tidbits
Serving Size: 1 Calories: 392 Fat: 12 g Carbs: 56g Fiber: 15 g Protein: 19 g

318 Deryn Macey
BROCCOLI WILD RICE SALAD
prep t im e: 15 min co o k t i m e : 50 min* yi e l d : 4 ser vin gs
This edamame broccoli wild rice is rich in plant-based protein,

tastes amazing and works well for meal prep. This recipes is
For the Wild Rice Salad
vegan, gluten-free, oil-free and serves 4 as a main dish..
2 cups cooked wild rice

I NST R UCT I O NS
1 bell pepper, diced Add all salad ingredients to a large mixing bowl and mix well.
Whisk the tahini dressing ingredients together in a small dish

1/2 cup raisins or dried cranberries
then add to the salad and mix well.
2 cups shelled edamame, cooked Serve right away or store in the fridge in a container for up to 4
days.
4 cups broccoli, cut into bite-sized
florets and lightly steamed NOT E S
The nutritional information listed below is if you make 4 servings
sea salt and pepper, to taste
out of this. For 6 servings, each serving would provide 298
calories, 8.4 grams of fat, 14.6 grams of protein and 42 grams of
dash of hot sauce, if desired
carbohydrates.
For the Maple Tahini Dressing To make this recipe stretch further, you can add an additional 1
cup of cooked wild rice. I’ve made it with 2 cups and 3 cups and
1 tsp sea salt both are good! If you’re adding 3 cups of rice, you’ll definitely get
6 servings out of this.
1 tsp garlic powder
*If you have wild rice pre-cooked, this takes less than 15 minutes
2 tbsp fresh lemon juice to prepare.
4 tbsp tahini
water to adjust consistency

320 Deryn Macey
CHICKPEA BROCCOLI KALE SALAD
This crunchy chickpea salad is loaded with nutrition thanks to

broccoli, zucchini, kale, red pepper, red onion and almonds. Bonus:
3 cups chickpeas (500 grams,
you only need 20 minutes to make this simple but delicious vegan
approx. 2 19 oz cans)
meal.
1/2 cup raw almonds, chopped (75
grams) I NST R UCT I O NS
De-stem the kale, cut into bite-sized pieces and place in a large
1/4 cup raw sunflower seeds (40
bowl. Massage the kale with a tiny bit of olive oil (optional, can be
grams)
oil-free) and lemon juice to soften it. Set aside for 5-10 minutes.
3 cups chopped broccoli, lightly Alternatively, you can very lightly steam it before adding to the
steamed (225 grams) salad.
2 cups chopped zucchini, (1 Drain and rinse the chickpeas and chop all the veggies and the
medium, 300 grams) almonds.
To make the lemon tahini sauce, whisk all the ingredients

1/2 a red onion, diced (1 cup, 150
together until smooth and creamy. Add a little water to adjust the
grams)
consistency, if needed.
1 red pepper, diced (1 heaping cup, Add everything to the bowl with the kale and mix well. Season
175 grams) with salt and pepper, if desired.
5 cups lightly packed, de- Serve immediately or store in the fridge up to 4 days in a sealed
stemmed and chopped kale (150 container. If storing, you may want to keep the dressing separately
grams) until serving so the salad stays fresher.
olive oil and lemon for massaging NOT E S

the kale This makes 5 large meal-sized servings. Could serve 6-8 as a side.
1/2 cup raisins or dried cranberries

(optional)
For the Lemon Tahini Dressing
6 tbsp tahini (90 g)
1/3 cup water
1 tsp each sea salt and garlic

powder

322 Deryn Macey
ROASTED VEGETABLE LENTIL SALAD
This wonderful lentil salad is full of flavour but so simple to make.

Roast the veggies, cook the lentils, mix and enjoy. This salad
1 white onion, sliced (approx. 2
works well for food prep as the flavours are only better the next
cups chopped, 300 g) day. Enjoy anytime for a hearty, rustic, nourishing meal..
4 carrots, chopped (approx. 3.5

I NST R UCT I O NS
cups chopped, 450 g)
Preheat oven to 425 degrees F.
2 zucchini, chopped in large Chop all the veggies and spread on baking trays in a single layer.
chunks (approx. 4 cups chopped, You may need 2 or 3 trays depending on the size. Drizzle them
with the 1 tsp of olive oil (if it’s easier, add all the chopped veggies
500 g)
to a large bowl and toss with the oil and spices, then add to trays)
1 medium sweet potato, cubed and sprinkle over the rosemary and thyme. Add a pinch of salt
and pepper as well. Use your hands to mix them all up until
(approx. 3 heaping cups, 425 g)
they’re well-coated.
1 tbsp each fresh rosemary Roast the veggies in the oven for 35-40 minutes until tender and
and thyme or 1 tsp each dried browned.
rosemary and thyme While the veggies are roasting, add the dry lentils and vegetable
broth to a pot. Bring to a boil on the stove top then cover and
1 cup uncooked green or brown reduce heat to a light simmer. Cook for 20-25 minutes until the
lentils lentils are tender. Check them around 15-20 minutes to see if you
may need to add a little extra water.
2 1/4 cups vegetable broth or Once the veggies and lentils are cooked, either add everything to
water a large bowl and toss with the balsamic vinegar, maple syrup and
hemp seeds, or divide the lentils, roasted vegetables and hemp
4 tbsp hemp seeds (optional) seeds between 4 bowls or containers then mix the balsamic
vinegar and maple syrup together in a small dish and drizzle over
2 tbsp balsamic vinegar
each serving (this is how I like to serve it). Season with salt and
pepper and serve right away or store in the fridge for up to 4 days.
2 tbsp pure maple syrup or raw
honey NOT E S
salt and pepper Nutrition facts include the optional hemp seeds.

324 Deryn Macey
CARROT BEET AND POTATO KALE SALAD
This fully loaded kale salad is not a boring vegan salad. It’s packed
with nutrition, full of flavour and texture and makes a filling,
For the Roasted Potatoes
hearty, healthy meal any time of year...
2 russet potatoes, cut into chunks
(about 1 cup chopped per salad) I NST R UCT I O NS
To make the roasted potato, preheat the oven to 425 degrees.
sprinkle of garlic powder, onion
Place the chopped potato on a baking tray lined with a silicone
powder, salt and pepper
baking mat or parchment paper. Drizzle with the olive oil and
1 tsp extra virgin olive oil sprinkle with the spices. Use your hands to mix so all the pieces
are well coated. Place the tray in the oven and roast for 30-45
For the Tofu minutes until browned and fork tender.
1 package medium, firm or extra- To make the tofu, cut into slabs or cubes and toss with a bit of
firm tofu, cut into slabs garlic powder, salt and pepper. You can add a little splash of soy
sauce or gluten-free tamari as well if desired. Heat a non-stick
sprinkle of garlic powder, onion skillet over medium-high heat. Add the tofu and “dry-fry”, shaking
powder, salt and pepper the pan every couple of minutes until all sides are browned.
For the Tahini Sauce Alternatively, follow this method for baked tofu.
To make the tahini sauce, whisk all the ingredients together in a

bowl or shake in a container.
1/4 cup fresh lemon juice To prepare the salad, add the kale, beet and carrot to a bowl, top
with 1/4 of the tofu, potatoes and tahini sauce.
1/4 cup water
1 tsp each sea salt and garlic

powder
2 tsp pure maple syrup
For the Salad (per serving)
1 small beet, grated
1 large or 2 small carrots, grated
2 cup/handfuls de-stemmed and

finely chopped kale
squeeze of fresh lemon juice
salt and pepper, if desired

MA RI N AT ED CH ICK PEA S REC IPE
Marinated chickpeas are one of my favourite things to keep on hand for adding to salads. To make
them all you need to do is drain and rinse a can of chickpeas, or use your own cooked chickpeas,
add them to a bowl with your marinated ingredients and let them sit for around 4 hours up until
overnight. Overnight is ideal for the best flavour! If you’re short on time, even an hour will do but
the longer the better. I like to use a small amount of olive oil, lots of balsamic vinegar and plenty
of dried herbs.
1 19 oz can of chickpeas, drained and rinsed Place all the ingredients in a

container or bowl and mix them
2 tbsp olive oil
up. Place in the fridge, covered
3 tbsp balsamic vinegar for at least a few hours up to
2 tsp dried oregano overnight. The longer, the better!
1 tsp dried thyme Enjoy as a snack, on salads or

smashed and spread on crackers
1 tsp sea salt
or in a sandwich or wrap.
optional: 1/4 tsp chili flakes
326 Deryn Macey

BEET SALAD WITH MARINATED CHICKPEAS
This beautiful roasted beet salad is full of flavour, texture and nutrition.
It’s vegan and gluten-free and high in fibre and nutrients making it
1 medium-sized beet per
just as healthy as it is delicious.
person/serving
INST R U CT I O NS
2 carrots per person/
Preheat the oven 400 degrees. Give the beets and quick wash and
serving
scrub. No need to cut the ends off, you can to keep all those juices in
a few big handfuls of kale there. Rub each beet with a few drops of olive oil then wrap in tin foil.
per person/serving, finely Place them in the oven on a baking sheet and roast until easily pierced
with a fork. This can take anywhere from 40-60 minutes depending
chopped
on their size. Open them up and let them cool. Once they’re cool you
fresh, frozen or canned can easily peel the skin off, cut the ends off and then chop them up for
your salad.
corn kernels
You can make the roasted carrots at the same time as the beets. If your
raw pepitas (pumpkin carrots are very large, cut them in half lengthwise. If they’re quite small
seeds) in diameter, you can roast them whole.
Place the whole or sliced carrots on a baking sheet lined with

1/4 of the marinated parchment paper or a silicone baking mat. Add a few drops of olive oil,
chickpeas on page 152 you just need a very light coating. You can use your hands or a brush
to coat each carrot. Give them a little sprinkle of sea salt and black
For the Balsamic pepper and then roast until they’re very tender and starting to brown
Vinaigrette and bubble. Either chop them up or serve whole on top of your salad.
Assemble the salad by placing the finely chopped kale in serving bowls
and add a small amount of the dressing, or fresh lemon juice and a few
drops of olive or avocado oil. Give the kale a quick massage then let it
sit for 10 minutes to allow it to soften up a bit.
2 tbsp extra virgin olive oil Top with the chopped roasted beets, marinated chickpeas, corn,
or avocado oil pepitas, whole or chopped roasted carrots and finish it off with the
balsamic vinaigrette.
1 tbsp dijon mustard
N OT E S
1 1/2 tbsp pure maple syrup The chickpea and dressing recipes make enough for about 4 salads,
adjust the amount of veggies and salad ingredients as needed.
1/2 tsp sea salt
I also roasted the corn for this salad and while it’s totally optional, it
1/2 tsp black pepper added a nice layer of texture and flavour and really brought out the
sweetness of the corn. To make the roasted corn, just add the corn
2 cloves garlic, minced kernels to a lined baking sheet, add some spices like chili powder, sea
salt, cumin and paprika and roast at 400 until it’s starting to crispy and
blacken a bit.

328 Deryn Macey
FALL HARVEST SALAD
This Fall-inspired salad features the best Fall flavours:

squash, apple, kale, brussel sprouts, beets, pomegranate and
For the Salad
cranberries. All that topped off with a sweet and tangy tahini
maple dressing? Perfection.
4 cups halved brussel sprouts,
roasted
I NST R UCT I O NS
4 cups diced, squash of choice Place the halved brussel sprouts on a pan, drizzle with a bit of
such as acorn, butternut or olive oil, salt and pepper and roast at 425 degrees until tender,
about 30 minutes.
kabocha, roasted
There are a few different ways you can cook squash but for this
4 small beets, diced and roasted, recipe I de-seeded it and roasted it in large chunks on a pan
steamed or boiled until tender. Once it was cooked, I peeled off the skin and diced
it for the salad. I used 2 cups of kabocha squash and 2 cups of
2 cups tightly packed, finely acorn squash, cooked at the same time as the brussel sprouts.
chopped kale I peeled and chopped the beets and steamed them until
tender. You can also boil them or roast them in the oven at the
1 apple, diced same time as the brussels and squash.
Add all the dressing ingredients to a blender and mix until

1/2 cup chopped walnuts
smooth and creamy.
1/2 cup dried cranberries Place everything in a large bowl, top with the dressing and mix
well. Serve immediately or store in the fridge for up to 4 days.
1/2 cup pomegranate arils
For the Tahini Maple Dressing
2 tbsp maple syrup
3 cloves garlic
4–6 tbsp water, to reach desired

consistency
pinch of salt, to taste
Serving SIze: 1 Calories: 482 Fat: 21 g Carbs: 73 g Fiber: 14 g Protein: 12 g

AVO CAD O BE NEFITS
Did you know that one avocado has the potassium of 2 or 3 bananas? Avocados are also an excellent
source of vitamin E, vitamin B, fibre and of course, mono-unsaturated fatty acids. What else…
• The oils found in avocado include oleic acid and linoleic acid which may help lower cholesterol
levels and even increase healthy HDL cholesterol.
• Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in
the tissues in the eyes where they provide antioxidant protection to help minimize damage and
prevent age-related macular degeneration.
• Half an avocado provides 25% of your daily vitamin K, an essential nutrient for bone health and
the prevention of osteoporosis and arthritis.
• Despite that perfect creaminess, avocados are actually quite high in fibre, making them great
for digestion and gut health and managing blood sugar levels and hunger.
• Half an avocado provides about 20% of your daily folate, which is important for healthy pregnancies
and may lower the risk of depression.
330 Deryn Macey

ROASTED CHICKPEA AVOCADO SALAD
This roasted chickpea avocado salad might just be your new

favourite meal. It’s made with a base of kale, a creamy tahini lime
For the Tahini Lime Dressing
dressing, crispy roasted chickpeas, hemp seeds and avocado for a
simple but flavourful and filling dish. This hearty, nutritious salad
can be enjoyed as a main dish or a side to your favourite soup or
1 tsp garlic powder sandwich..
3 tbsp fresh lime juice I NST R UCT I O NS

Preheat the oven to 350 F.
3 tbsp water (or more to adjust
Prepare the chickpeas by draining them and giving them a
consistency)
thorough rinse. Place them on a dish towel, fold it over them and
1 tsp sea salt roll them around until they’re near completely dry. The drier, the
better. If some of the skins come off that’s good, you can pick
1 tbsp pure maple syrup those out. For the crispiest chickpeas, remove all the skins.
Place the dried chickpeas on a baking tray and drizzle them with
For the Roasted Chickpeas the olive oil, rolling around so they’re all coated. Roast for 30-40
minutes until golden brown. When they come out of the oven
1 19 oz can chickpeas
add the spices and roll around to coat. They will get crispy as they
cool.
1 tsp extra virgin olive oil
To make the dressing, add all the ingredients to a small dish and
1/2 tsp each cumin, sea salt and whisk until smooth and creamy.
coriander To prepare the salad, add the kale to a bowl and massage with
the olive oil. Top with the diced avocado, hemp seeds, roasted
For the Kale Salad (per serving) chickpeas and a drizzle of the tahini dressing
1 large handful of kale, de- NOT E S

stemmed and chopped or torn
The dressing and roasted chickpeas make enough for 4 salads.
into small pieces Adjust the salad ingredients accordingly or use the extra dressing
and chickpeas for other salads and snacking.
1/4 tsp olive oil
1/2 an avocado, diced
2–3 tbsp hemp seeds

332 Deryn Macey
QUINOA FIESTA SALAD
Fiesta salads have all the best ingredients: tortilla chips, black
beans, corn, peppers, cilantro, avocado, chipotle sauce, salsa, lime,
For the Quinoa
all the good stuff. This vegan quinoa fiesta salad is topped with
3 cups cooked quinoa corn, bell peppers, green onion, tomato, shredded lettuce, black
beans, cilantro, crushed tortilla chips and a creamy chipotle sauce
handful of chopped fresh cilantro
that brings it all together. Somewhere between a taco salad and
squeeze of fresh lime juice burrito bowl, this fiesta salad hits the spot every time..
1 tsp each chili powder, paprika

and garlic powder I NST R UCT I O NS
Cook the quinoa according to package instructions. I cooked 1
generous pinch of sea salt
cup dry which made 3 cups cooked, or enough for 4 large burrito
For the Cashew Chipotle Sauce bowls. Once cooked, mix with cilantro, lime, chili powder, garlic
powder, paprika and sea salt.
2/3 cup raw cashews
Add all the sauce ingredients to a high-speed blender and mix
3/4 cup water until smooth and creamy.
3 cloves garlic To assemble the salad, start with some romaine lettuce then
top with the rest of the ingredients, including 3/4 cup of cooked
3 chipotle peppers in adobo plus
2 tsp of the adobo sauce quinoa, drizzle with a generous amount of the chipotle sauce and
enjoy.
1 tbsp lemon juice
1 tsp cumin and sea salt NOT E S

The sauce and quinoa makes enough for 4-6 large salads. Adjust
the rest of the ingredients as needed.
For the Fiesta Salad To make your own tortilla chips, slice a corn (or wheat) tortilla into
diced avocado strips and bake in the oven at 350 degrees until crispy. Once the
strips are cool enough to handle, crumble them over your salad.
diced fresh tomato
To make the tempeh, cut a block of tempeh into cubes then
shredded romaine lettuce either cook over medium-heat in a non-stick pan until starting
to brown or bake at 350 degrees on a lined baking sheet until
black beans
browned, about 15-20 minutes. I used a flavoured tempeh but if
corn kernels your tempeh is plain, toss it with some garlic powder, chili powder,
sea salt, pepper and paprika after heating.
crushed tortilla chips
chopped fresh cilantro
diced bell peppers, any colour
diced red or white onion, or

chopped green onion
optional: baked tofu or tempeh

334 Deryn Macey
CHICKPEA BLUEBERRY SALAD
This high-protein vegan chickpea blueberry salad is perfect for

those warm Summer nights when you crave something fresh and
For the Tahini Maple Dressing
light for dinner. No cooking, no ovens, no stove tops, just a quick,
easy, flavourful meal made from simple whole food ingredients.
4 tbsp tahini
The delicious salad features fresh blueberries, greens, cranberries,
3 tbsp fresh lemon juice red cabbage, chickpeas, hemp seeds and a sweet and tangy
tahini maple dressing to bring it all together..
3 tbsp water (use more as needed
to adjust consistency) I NST R UCT I O NS
To make the tahini maple dressing, whisk all the ingredients
2 tbsp pure maple syrup together until smooth and creamy. You can add a bit of extra
water to adjust the consistency as needed.
1 tsp garlic powder
Add all the salad ingredients to a bowl then top with the tahini
1 tsp sea salt, or to taste maple dressing.
Serve and enjoy!

For the Chickpea Salad (per
salad) NOT E S
The tahini dressing makes enough for 4 salads, adjust the rest of
1 cup very finely sliced red
the ingredients accordingly.
cabbage (use a mandolin if you
Substitution Ideas:
have one)
• swap the hemp seeds for walnuts to make a blueberry walnut
salad
1/4 cup dried cranberries (or
• swap the mixed salad greens for baby spinach to make a
raisins or chopped dates)
spinach blueberry salad
3 tbsp hemp seeds (or other nut • use raisins or chopped dates in place of the cranberries
• use fresh sliced strawberries or raspberries instead of
or seed of choice such as pepitas,
blueberries or combine them, a strawberry blueberry salad
walnuts or raw sunflower seeds)
would be amazing
1/2 cup chickpeas • try it with balsamic vinaigrette or maple dijon dressing (see
sauce section for recipes)
2 handfuls of mixed salad greens,
arugula or spinach
1/2 cup fresh blueberries

336 Deryn Macey
MASHED CHICKPEA TABBOULEH SALAD
Ready in about 10 minutes, this salad makes the perfect quick and
easy meal. Simply mash up the chickpeas, chop a few veggies,
1.5 cups cooked chickpeas
mix in some tahini and lemon and you’re all set for a flavourful,
healthy, plant-based meal.
2/3 cup hemp seeds
1 large or 2 small diced tomatoes I NST R UCT I O NS

(approx. 1 cup) Place the chickpeas in a large bowl and use a masher or fork to
mash into small pieces. Alternatively, make quick work of it and
1/2 diced red onion (approx. 1 cup) pulse them a few times in a food processor or blender.
Add the rest of the ingredients to the bowl and mix well.
1 red pepper, diced
1 cup finely chopped parsley
2 tbsp tahini
sea salt to taste
Serving Size: 1 Calories: 308 Fat: 19 g Carbs: 25g Fiber: 8 g Protein: 17 g

E ASY HO ME MA DE CROUTON S
If you don’t feel like going the chickpea route for the kale caesar, you can very easily make your own
croutons for this salad.You could even add them in addition to the chickpeas and coconut bacon to
really take this salad to the next level! Here’s my fave recipe for homemade maple croutons. These
things are addictive and so dang delicious.
• 3 or 4 slices whole-grain bread of choice, I like Silver Hills Sprouted Grain bread but anything works
• 2-3 tbsp olive oil
• 2 tsp maple syrup
• salt and pepper
Cut the bread into cubes and mix with the rest of the ingredients. Bake at 350 degrees, in a single layer,
until crispy, about 20-25 minutes. Watch carefully after 15 minutes as they can easily burn. Flip them
once half way through.
338 Deryn Macey

KALE CAESAR SALAD
This vegan caesar salad with roasted chickpeas and coconut bacon is
the stuff that salad dreams are made of. There are so many amazing
For the Coconut Bacon
flavours and textures going on in this salad, you’ll be dreaming of it
2 cups coconut flakes days later and wondering how long you have to wait until you can
eat it again.
2 tbsp tamari or soy sauce
If you take anything from this recipe though, keep this caesar salad
2 tbsp maple syrup dressing your back pocket. It's the best.
1 tsp apple cider vinegar I NST R U CT I O NS

Preheat oven to 350 degrees. Add all of the coconut bacon
1/2 tsp smoked paprika
ingredients to a bowl and mix well. Optional: let marinate for 5-10
For the Caesar Salad minutes. Spread the coconut on a silicone mat or parchment paper-
Dressing lined baking sheet. Make sure it’s spread evenly and overlapping as
little as possible. Bake for 5 minutes then remove from the oven and
150 g of soft tofu, approx. 1/2 give it a quick stir, again making sure it’s evenly spread around. Place
cup back in the oven for 2 minutes, then give it another quick stir.
Continue, checking every 2 minutes until it’s golden brown and ever
2 tsp garlic powder
so slightly starting to darken around the edges. Be careful as it can
1 tbsp fresh lemon juice burn quickly. Once it’s done, let cool completely before storing in an
air-tight container.
1 tbsp white miso paste
To make the roasted chickpeas: preheat oven to 400 degrees. Use
1 tbsp dijon mustard a paper towel or cloth to blot the chickpeas dry. Place on a baking
tray. Drizzle with the oil then sprinkle with garlic powder, salt and
2 tsp apple cider vinegar pepper then roll them around until they’re all coated. Roast for 30-40
minutes, shaking the pan after 20 minutes, until crisped and light
1 tsp sea salt
browned.
1/2 tsp black pepper Blend all the dressing ingredients until smooth and creamy. Store
any extras in the fridge for up to 5 days.
For the Kale Salad
Place the finely chopped kale in a bowl, pour some of the dressing
2 or 3 big handfuls of kale over and stir well. Let it sit for 5 or 10 minutes so the kale can soften a
per person, finely chopped bit. Top with roasted chickpeas or homemade croûtons and coconut
bacon and enjoy!
optional vegan parmesan
for topping N OT E S
The dressing makes enough for 2 large salads. Store any leftovers in
roasted chickpeas or
the fridge.
homemade croûtons,
optional The coconut bacon and roasted chickpeas make enough for about 4
salads. Store any leftovers in an air-tight container.
Serving Size: 1 Calories: 270 Fat: 13 g Carbs: 26 g Fiber: 9 g Protein: 16 g. Nutrition facts
include dressing, kale, 1/2 cup chickpeas and 2 tbsp coconut bacon.

340 Deryn Macey
ROASTED CHICKPEA KALE SALAD
This Roasted Chickpea Kale Salad features sweet potato, avocado,

sunflower seeds and lemon tahini sauce. It’s easy to make as you
or the Roasted Chickpeas
can roast the chickpeas and sweet potato all at once while you
1 19 oz can chickpeas, rinsed, prep the rest of the salad. It’s creamy, flavourful, has all the texture
drained and dried you could ask for and it’s absolutely packed with nutrition..
1/2 tsp olive or avocado oil I NST R UCT I O NS

generous sprinkling of garlic
powder, sea salt and black pepper Use a paper towel or cloth to blot the chickpeas dry. Place on a
parchment or silicone baking mat-lined baking sheet.
For the Roasted Sweet Potato
Drizzle with the oil then sprinkle with garlic powder, salt and
1 medium-sized sweet potato pepper then roll them around until they’re all coated.
Roast for 30-40 minutes, shaking the pan after 20 minutes, until
1 tsp olive or avocado oil
crisped and light browned,
For the Lemon Tahini Sauce Cut sweet potato into desired pieces. I cut mine into rounds. Toss
in a bowl with the oil until well coated. Place on a parchment or
2 tbsp tahini silicone baking mat-lined baking sheet.
1 tbsp fresh lemon juice Roast in the oven for 25-40 minutes (will depend on size you cut
them), flipping half way through, until tender and starting to
2 tsp apple cider vinegar brown.
water to reach desired Whisk all the sauce ingredients together until smooth and
consistency creamy.
While the chickpeas and sweet potato is cooking, prep the kale
1/2 tsp sea salt or to taste then massage it with a tiny drizzle of olive oil, lemon and sea salt.
Use your hands to work it until each piece is coated. Let sit for 10
For the Kale Salad
minutes or so to allow it to soften.
kale, a few handfuls per person, Top with sunflower seeds and avocado.
torn from stems and chopped or
Add the chickpeas and sweet potato once they’re ready.
torn into bite-sized pieces
Drizzle it all with the lemon tahini sauce and if desired, hot sauce,
sunflower seeds, a few more lemon and a sprinkle of salt and pepper.
tablespoons per person
avocado, 1/4 per person
optional, hot sauce, lemon, sea

salt and pepper for topping

342 Deryn Macey
ROASTED SQUASH KALE SALAD
The warm roasted squash is complemented by a tangy

balsamic vinaigrette, massaged kale, crunchy walnuts, soft
For the Marinated Chickpeas
and chewy cranberries and hemp seeds, and the marinated
1 19 oz can of chickpeas, drained and chickpeas come in to make it a meal. Plus, from the
rinsed cranberries, to the hemp seeds, to the squash, this salad
is rich in antioxidants, omega-3‘s, phytochemicals, vitamins
2 tbsp olive oil
and minerals..
2 tsp dried oregano I NST R UCT I O NS

Place all the chickpea ingredients in a container or bowl
1 tsp dried thyme
and mix them up. Place in the fridge, covered for at least a
1 tsp sea salt few hours up to overnight. The longer, the better!
1/2 tsp black pepper Whisk all the dressing ingredients together in a small bowl
or container.
optional: 1/4 tsp chili flakes
Place the finely chopped kale in a bowl and massage with
For the Balsamic Vinaigrette a tiny drizzle of olive oil and if desired, some fresh lemon
juice. Let that sit for 5 minutes. Add the roasted squash,
3 tablespoons balsamic vinegar
hemp seeds, cranberries, walnuts and chickpeas. Top with
2 tablespoons apple cider vinegar a generous drizzle of vinaigrette and enjoy.
2 tablespoons extra virgin olive oil or

avocado oil NOT E S
I decided to leave the kind of squash in this recipe up to you.
1 tablespoon dijon mustard
I used kabocha squash because it’s my favourite but acorn,
1 1/2 tablespoons pure maple syrup butternut or delicata would all work well in this salad. Which
ever squash you choose the preparation method will be the
1/2 teaspoon sea salt
same. There are a few different ways you can roast squash.
1/2 tsp black pepper You can roast them whole, seeds in and everything and
then scoop the seeds out once they’re cooked. You can de-
seed, peel and cube before roasting. You can de-seed and
cubed and roasted squash of choice slice and roast it in chunks with the peel on, then remove
(see notes), about 1 cup per person the peel once it’s cool enough to handle after roasting.
kale, a few big handfuls per person, Since I used kabocha squash, I de-seeded it, sliced it into
de-stemmed and finely chopped big chunks then roasted it at 400 degrees until it was
tender. Once it was cooked, I sliced the skin off and cubed
dried cranberries, a few tbsp per
person it to use in the salad. For butternut squash, I’d probably peel
and cube it before hand and for acorn and delicata, I’d slice
hemp seeds, a few tbsp per person the peel off once cooked. They can all be roasted at 400-
walnuts, a few tbsp per person 425 degrees for 20-40 minutes until tender and starting to
brown.

344 Deryn Macey
EDAMAME MANGO SALAD
prep t im e : 10 min co o k t i m e : 10 min yi e l d : 4 -6 ser vin g
I think we’d all love a super quick and easy-to-make salad
500 g edamame, cooked, that is just perfect for warm summer evenings? Right? This
high-protein edamame mango salad is not only that but the
drained
flavour combination of sweet mango, tart red onion and basil
1 medium cucumber, diced vinaigrette is just perfect! It’s a perfect side to a veggie burger
but with filling ingredients like black beans and edamame, the
3 small mangoes, diced high-protein content makes this salad a delicious main dish
too. If you wanted to make it even more substantial, you could
1 red onion, diced
add it to a bowl of brown rice or quinoa!
1 19-oz can black beans, drained,

I NST R U CT I O NS
well-rinsed
Add all the chopped ingredients to a large bowl.
350 mL can corn, drained, well- Add in the oil, vinegar, salt, pepper and lemon.
rinsed Mix well and serve topped with diced avocado.
1 tbsp fresh basil, finely chopped Store left-overs in the fridge.
3 cloves of garlic, finely chopped
1 tbsp extra virgin olive oil
1/2 tsp red wine vinegar
1/2 tsp sea salt
juice of 1 lemon
avocado for topping
Serving Size: 1 Calories: 380 Fat: 10 g Carbs: 63 g Fiber: 15 g Protein: 22 g. Nutrition

facts are for 1 of 4 large salads.

346 Deryn Macey
THAI CHOPPED SALAD WITH PEANUT SAUCE
This delicious and healthy chopped salad is both nourishing and
1 cup cooked brown rice (add up satisfying. With all the colourful vegetables, you know you’re
to 2 cups if desired) getting lots of important vitamins and minerals. The brown rice
adds some healthy carbs and the tofu bumps up the protein.
4 cups packed, finely chopped
red cabbage (green cabbage is
fine too) I NST R U CT I O NS
To make the tofu, toss the tofu ingredients together in a bowl
2 carrots, grated (approx. 1.5 cups)
then bake on a baking sheet in the oven at 400 degrees for about
1 large or 2 small red peppers, 30 minutes until browned and crispy, flipping once halfway
finely diced (approx. 1.5 cups)
through (for extra crispiness, see notes on pressing).
1 bunch green onions, finely To make the dressing, add all the dressing ingredients to a
chopped
blender or food processor, or use and immersion blender and
1 cup lightly packed, chopped mix until smooth and creamy.
cilantro
Chop all the veggies and either divide between 4 containers or
1/2 a cucumber, diced (approx. 1 bowls and top each with equal amounts of rice, tofu and peanut
cup) sauce or mix everything together in a large bowl and serve
mixed. I like to plate the veggies then top with the rice, tofu and
1/2 a medium red onion, diced
(approx. 1 cup) sauce. Serve with fresh lime, tamari and if desired, a pinch of salt
and pepper.
1 package medium, firm or extra
firm tofu, cubed
NOT E S
2 tbsp soy sauce or GF tamari To press your tofu before baking, fold a dishcloth over it and
1 tsp each garlic powder and place something heavy on top of it for 20-30 minutes. If you’re
pepper crunched for time, it’s not absolutely necessary but it helps to
press out extra water so it can absorb more flavor and get a little
For the Spicy Peanut Sauce
crispier.
5 tbsp peanut butter (75 g) This is also really good as a hot dish. To make it a peanut stir fry,
1 tbsp sriracha sauce (optional) omit the cucumber then add all the veggies and the rice to a
pan, cook for 5-10 minutes then serve with the hot baked tofu
4 cloves garlic
and sauce.
2 tbsp soy sauce or gluten-free The veggies don’t have to be exact. If you’re missing anything, no
tamari
big deal and feel free to play around with the quantities of each.
1 tbsp fresh lime juice Peanut butter can be subbed with almond butter or sunflower
1 tbsp rice wine vinegar seed butter for a nut-free option.
4 tbsp water

348 Deryn Macey
COCONUT PEANUT TOFU KALE SALAD
This delicious and healthy chopped salad is both nourishing and
For The Coconut Peanut Sauce satisfying. With all the colourful vegetables, you know you’re
getting lots of important vitamins and minerals. The brown rice
1/2 cup (125 mL) light coconut adds some energizing carbs and the tofu adds protein. Throw in
milk some cashews or peanuts for some crunch.
1/4 cup (75 g) natural peanut, I NST R U CT I O NS

almond or sunflower seed butter To make the crispy garlic tofu, heat a non-stick pan over medium-
high heat. Cut the tofu into cubes, triangles or slabs and add to
2.5 tbsp soy sauce the pan.
Generously sprinkle with garlic powder and then add a pinch of

2 tsp sriracha sauce
sea salt. “Dry-fry” for about 10 minutes, shaking the pan often,
2 tsp rice wine vinegar until the tofu is browned and crisped.
To make the coconut peanut sauce. Add all ingredients to a

4 tsp pure maple syrup blender of food processor, or use an immersion blender in a
container, and mix until smooth and creamy.
5 cloves garlic
To make the tofu kale salad. Tear the kale leaves from the stems
1/2 tsp sea salt and tear into bite-size pieces. Place in a bowl. Optional: massage
the kale with a tiny drizzle of olive oil and a spritz of fresh lime
For the Tofu Kale Salad juice to help soften it up.
Top the kale with steamed broccoli, grated carrot, julienned red
1 package firm or extra-firm tofu
pepper and green onion.
a few handfuls raw kale per Once the tofu is ready, add 1/4 of it to each serving of salad.
serving Top the salad with a generous amount of the coconut peanut
sauce finish with fresh cilantro and a small handful of peanuts,
1/2 a red pepper per serving cashews or almonds.
steamed broccoli
NOT E S
grated carrot The peanut dressing recipe makes enough sauce for about 3-4
salads. Store any extra in the fridge in a container for later use.
chopped green onion
Adjust the amount of salad ingredients needed for however
fresh cilantro, for topping many people you’re serving.
One package of tofu contains 4 servings.

peanuts, cashews or almonds,
for topping

CURRIES, RICE
NOODLES AND
PASTA
Curries are quick, easy and versatile and are one of my favourite quick
meals. You can't beat a big bowl of pasta or zoodles either. Some
staple ingredients to stock for making curries are canned coconut
milk, curry paste, curry powder, soy sauce or tamari, peanut or almond
butter and lime. If you have those on hand you're always ready for a
quick veggie, tofu or chickpea curry.
350 Deryn Macey

PANANG CURRY
This vegan panang curry recipe is one of my favourite meals. The
1 white onion, diced (2 cups, rich, curried tomato peanut sauce has just the right amount of
approx. 300g) spice and always tastes incredible. This recipe is easy to make with
simple pantry ingredient like tomato paste, light coconut milk,
5 cloves garlic, minced peanut butter and curry powder. The vegetables can be customized
as needed, it has tofu for extra protein and the can be served on it’s
2 cups chopped carrots
own or over rice, noodles or quinoa.
(approx. 300 g)
1 small zucchini, sliced (approx. I NST R UCT I O NS

1 heaping cup) Add the diced onion, garlic and carrot to a skillet and cook over
medium heat in coconut oil, water or vegetable broth until they’re
1 red pepper, thinly sliced starting to soften, 5-10 minutes.
1 tbsp curry powder Add the zucchini and red pepper and stir to combine, adding a bit
more broth as needed. Add the tomato paste and curry powder and
1 tsp turmeric cook for a few more minutes, stirring to combine.
2 tsp sea salt Add the vegetable broth and coconut milk and simmer lightly until
the carrots are tender and it’s thick and creamy, about 20 minutes.
1/4 cup tomato paste (60 g) Stir occasionally as it cooks.
Stir in the maple syrup, peanut butter, cilantro and cubed tofu and
1 1/2 cups vegetable broth
cook for a few more minutes until the peanut butter is combined
1 can light coconut milk and the tofu is heated through.
Serve over basmati, brown rice or quinoa

(substitute coconut sugar or
other natural sweetener of NOT E S
choice) The nutrition facts below are per serving if you make 6 servings.
If you'd prefer larger servings, you can serve 4 for 448 calories per
1/3 cup natural peanut butter serving with 28 grams of carbs, 28 grams of fat and 24 grams of
(100 g) protein.
1 packaged firm tofu, cubed
1 cup chopped cilantro
rice or quinoa, for serving
352 Deryn Macey

353 Deryn Macey
EASY BUTTER CHICK'N
Incredible “butter chicken style” tofu ready in less than 30

minutes. This is so easy to make for a quick weeknight dinner!
1/2 cup raw cashews
1/2 cup unsweetened almond I NST R UCT I O NS

milk Press your tofu for at least 20 minutes.
Place the raw cashews and almond milk in a high speed blender
2 tbsp coconut oil (use
and mix until completely smooth. Set aside.
vegetable stock or water if you
In a large pan, heat the coconut oil over medium heat.
prefer)
Add the ginger, garlic and onion and cook for 5 minutes while
1 tbsp fresh ginger, minced stirring.
Add all the spices and cook for a few more minutes.
3 clove garlic, minced
Add the diced tomatoes, maple syrup, cubed tofu and cashew
1 white onion, finely diced mixture. Mix well and simmer for 10 minutes.
2 tsp chili powder Serve with rice and fresh cilantro.
1 tsp ground turmeric NOT E S

It’s not 100% necessary to press your tofu if you’re in a pinch.
1 tsp ground coriander
However, I would recommend it if you have time. Simply fold a
1/2 tsp cumin dish cloth around the block of tofu and set a few heavy books or
plates on top of it. Let it sit for about 20-30 minutes. This presses
1/2 tsp cinnamon all the water out so it’s able to soak up all the yummy Indian
flavours!
1 – 28 oz can no salt added

diced tomatoes, with juice
1 package organic extra firm

tofu, pressed and cubed
1/2 tsp salt

HEALTHY CAULIFLOWER FRIED RICE
This easy fried rice dish makes a wonderful alternative to the

classic Asian dish. Ready in just 15 minutes, this recipe is the
1 tsp sesame oil
perfect solution to busy weeknights.
I NST R UCT I O NS
4 carrots, peeled and diced Bring the sesame oil to medium-high heat in a wok or large pan.
(225 g)
Add the garlic and stir for a minute or two.
1/2–1 tsp red pepper flakes, to Add the carrots and continue cooking for 3 minutes or so until
taste they start to soften.
Add the red pepper flakes, riced cauliflower, peas, green onion,
1 1/2 heads of cauliflower, riced
peas, corn and soy sauce.
(1080 g, approx. 10 cups riced)
Cook for about 10 minutes until the cauliflower is tender, stir
4 green onions, diced often.
Serve immediately.
1 cup frozen green peas (170 g)
1 cup frozen corn (170 g)

NOT E S
To rice the cauliflower, chop off the base of the crown and
3 tbsp soy sauce (use gluten- remove any large stems. Using your hands or a knife, tear the
free soy sauce or tamari if crown into large florets. From here you can either place them
needed) in a food processor and pulse a few times until broken down or
you can use a grater. I prefer the food processor method.
salt and pepper, to taste You can make this with brown rice for a more substantial meal.
Instead of adding cauliflower rice, add cooked brown rice and
cook for 5 minutes over high heat until heated through and
browned.
Whether you make this with cauliflower rice or brown rice, it's
really good with some tofu scramble mixed in, just like the "egg"
you'd find in traditional fried rice. . In a dish, add crumbled tofu,
a bit of turmeric, pepper and soy sauce and mix to combine.
Add that to the pan with the rest of the ingredients and heat
through.
Feel free to add extra veggies. Mushrooms, onion, bell peppers

and broccoli all work well.
Serving Size: 1/4 of recipe Calories: 183 Fat: 1.5 g Carbs: 37 g Fiber: 12 g Protein: 10 g
356 Deryn Macey

PINEAPPLE CASHEW CAULIFLOWER RICE
Cauliflower transforms into rice and pairs with crunchy cashews,

sweet pineapple and plenty of spice in this delicious, vegan
1 tsp coconut oil
pineapple cashew cauliflower rice. Ready in under 30 minutes and
made with simple, everyday ingredients, this recipe is perfect for
1 onion (325 g, approx. 2 cups
weeknight dinners or made ahead as part of your weekly food prep.
diced)

In a large non-stick pan or wok, heat the coconut oil over medium
1 head of cauliflower, riced heat. Add the onion and garlic and cook until it starts to soften.
(800 g) Add the spices and cook for another minute or two.
Add the cauliflower and carrot and cook for another 5 minutes or
1 tbsp curry powder
so.
1 tsp coriander Add the rest of the ingredients, mix well and let cook for another
5-10 minutes.
1/4 tsp red pepper flakes,
Adjust salt to taste.
optional
1/2 tsp cumin
4 carrots, peeled and grated

(300 g, approx. 2 cups grated)
14 oz can pineapple chunks,

drained (or 1/2 a fresh
pineapple, diced)
1 cup frozen green peas (170

g)
2/3 cup raw cashews (100 g)
1/2–1 tsp sea salt, or to taste
358 Deryn Macey

THAI RED CURRY CAULIFLOWER RICE
This red curry coconut cauliflower rice is packed with flavour

and nutrition but comes in at only 170 calories and 27 grams
1/2 tsp coconut oil
of carbs for a large and filling serving! It’s low in fat, has 8 gram
of protein and 10 grams of fibre per serving and is gluten-free
1/2 white onion (167 g), diced
and vegan. Try adding your favourite protein source to boost the
3 cloves garlic, minced protein even further! Tofu, edamame, chickpeas or lentils would
all be excellent options.
1 tbsp fresh ginger, peeled and
minced I NST R UCT I O NS
Add coconut oil to a pan and bring to medium heat. Add garlic,
1 jalapeño (25 g), minced ginger, onion, jalapeño and carrot.
5 small carrots (150 g), peeled Sauté, stirring often, for about 5 minutes until everything starts
to soften.
and diced
Stir in red curry paste,
2 tbsp (28 g) Thai Kitchen Red Add red pepper and cauliflower and stir to mix.
Curry Paste Add coconut milk and soy sauce and stir to mix.
1 red bell pepper (150 g), diced Cook for about 10 minutes, stirring frequently, until everything
has softened and the carrots are getting tender.
1 head of cauliflower, riced Stir in the green peas, let cook another minute or two.
(1100 g, approx. 10 cups riced)
Serve immediately with chopped green onion and fresh cilantro.
1 cup (170 g) green peas Makes 4 large servings.
notes
1 cup light coconut milk
To increase the amount of protein in this dish, try adding a
2 tbsp soy sauce or tamari protein source like crispy baked tofu, edamame, cooked lentils
or chickpeas.
salt and pepper, to taste To increase the amount of fat in this dish and add some delicious
crunch, try serving it with chopped peanuts or cashews.
You can use regular coconut milk if you prefer, it will just
increase the amount of fat in the recipe but be extra creamy
and delicious that way, your call!
Serving Size: 1/4 of recipe Calories: 171 Fat: 5 Carbs: 28 Fiber: 10 Protein: 8 g
360 Deryn Macey

EASY CHICKPEA CURRY
This simple curry makes a great go-to weeknight dinner. Use

whatever veggies you have on hand, throw everything in the
1 19 oz. can chickpeas, drained
pan, simmer in coconut milk and you’re done! Serve with rice
and rinsed (330 g, approx. 2.5 for a complete meal.
cups)
I NST R UCT I O NS
2 bell peppers, any color, thinly
Add all the veggies to a wok or large skillet, add a splash of water
sliced (approx. 250 g) and cook over medium-high heat for a few minutes.
4 cups chopped broccoli Add everything else and cook for 7-8 minutes until the veggies
are al dente or cooked to your liking.
(approx. 300 g)
Serve with brown rice, quinoa or noodles of choice and topped
1 medium white onion (300 g, with fresh cilantro.
approx. 2 cups)
NOT E S
3 cloves garlic, minced (or 1 tsp You can make with with tofu, tempeh or lentils instead of
garlic powder) chickpeas, or even just veggies served with a grain of your
choice. It's easily customizable so feel free to switch it up to
1 tbsp curry powder whatever you have on hand.
1 tsp cumin
1 14 oz. can light coconut milk

tamari
1 tsp coconut sugar
black pepper, to taste
Serving Size: 1 Calories: 242 Fat: 9.5 g Carbs: 33.4 g Fiber: 11 g Protein: 10 g
362 Deryn Macey

QUICK GREEN THAI CURRY
This easy vegetable green curry comes together in about 20

minutes and is packed with delicious, green curry flavour
1 can light or full-fat coconut
making this a weeknight winner! I love this served over brown
milk (go with full-fat for a rice so it soaks up all the yummy coconut curry goodness.
richer, creamier curry)
I NST R UCT I O NS
Add the garlic, ginger and onion to a pan with 1 tsp of coconut
1 tbsp minced fresh ginger or a splash of water or vegetable stock. Saute until soft, about 5
minutes.
1/2 a onion, diced Add the chili flake and green curry paste. Stir to combine and
cook for a few more minutes.
1 tsp chili flakes (use more or
Add the coconut milk, soy sauce, broccoli and red pepper and
less to adjust spiciness)
simmer for 10 minutes or so.
4 tbsp green curry paste Add the bamboo shoots and peas and simmer for about another
5 minutes.
3 tbsp soy sauce (use gluten-
Stir in the lime and coconut sugar.
free tamari if needed)
Season with salt and pepper if desired.
2 red peppers, sliced Serve over brown rice, quinoa, noodles or cauliflower rice,
topped with fresh cilantro or Thai basil.
3 cups (450 g) chopped
broccoli NOT E S
To make this a red Thai curry, simply swap the green curry paste
1 cup green peas for red curry paste.
1 8 oz. can bamboo shoots The vegetables can be customized as needed. Anything goes!
Free free to add chickpeas or stir in tofu for a source of protein.

1 tbsp coconut sugar (sub
brown sugar)
1 tbsp fresh lime juice
364 Deryn Macey

ZUCCHINI NOODLE CHOW MEIN

6 medium zucchinis, approx.
1500 g (Buy a spiralizer here.)
I NST R UCT I O NS
1 tsp sesame oil
spiralize the zucchini, place in a colander, sprinkle with salt and
4 carrots, peeled and chopped set aside. Let it sit for 10 minutes then place all the zoodles in a
into thin diagonal slices dish towel, wrap up the edges and thoroughly squeeze out all
the excess water. Do not skip this step!
4 cloves garlic, minced Make the sauce by whisking together the soy sauce, hoisin
sauce, red chili paste and vegetable broth. Set aside.
6 stalks of green onion,
Heat the sesame oil in a large, non-stick skillet over medium
chopped
high heat.
2–3 cups cabbage, thinly sliced Add the carrots and garlic and sauté for 5-10 minutes, stirring.
(napa, savoy or sui choy) Add the green onion and cabbage and continue cooking until
the cabbage is wilted.
1 tsp coriander
Stir in the coriander and ginger.
1 tsp ginger Add the zucchini noodles and sauté for approximately 5 minutes.
Stir in the sauce and serve.

3 tbsp soy sauce (use tamari
or coconut aminos for gluten- NOT E S
free) You can use any veggies in this, so feel free to customize as
needed. Onion, mushrooms, bok choy, diced bell peppers, green
3 tbsp hoisin sauce (use
beans and bean sprouts all work well.
gluten-free such as Joyce
Chen, if needed)
2 tbsp roasted red chili paste
3 tbsp vegetable broth
Serving Size: 1 Calories: 191 Fat: 3.5 g Carbs: 33.6 g Fiber: 9 g Protein: 13.3 g
366 Deryn Macey

WH AT IS N UT RIT IONA L YEA ST ?
Nutritional yeast is made from a single-celled organism that is grown on molasses then harvested,
washed and dried. It doesn’t have the same properties as baking yeast because it’s dried with heat,
which deactivates it. Nutritional yeast is a wonderful food for plant-based eaters because it’s fortified
with vitamin B12 which can be difficult to get if you don’t eat animal products. In addition to B vitamins,
nutritional yeast is high in selenium, zinc and protein and is low in fat and contains no added sugars or
preservatives.
Nutritional yeast is easy to use and a delicious and versatile item to keep in your kitchen. It has a nutty,
salty, cheesy flavour and is a great way to add a cheesy flavour and consistency to all sorts of savoury
recipes and even some sweet ones!
I like to sprinkle it on popcorn, roasted veggies, soup or pasta and use it to make dressings, sauces and
vegan parmesan. I usually add a little pinch to tofu scrambles too.

EASY CHEESY ZOODLES
These take just 10 minutes to make and only call for 6 simple
ingredients. They’re low in fat, low carb and contain a whopping
4 small zucchinis, spiralized
19 grams of plant-based protein and 10 grams of fibre per
into noodles (750 g) serving! Plus, when you walk in the door hungry from from an
busy day, you can have these on the table in no time with just a
1/2 cup diced onion (75 g)
few minutes of prep..
1 cup diced red pepper (130 g)

I NST R UCT I O NS
3 tbsp vegetable stock (water Add the zucchini, onion and red pepper to a pan with the
is ok if you don’t have stock) vegetable stock. Cook over medium heat for a few minutes.
Add the garlic powder and nutritional yeast and cook for a few
1 tbsp garlic powder minutes until everything is combined and creamy.
3/4 cup nutritional yeast (45 g)

Add salt and pepper, to taste.
368 Deryn Macey

Z UCC HIN I N OODLE T IPS
You can eat zucchini noodles raw or lightly cook them in a pan. They can be used right away after
spiralizing or you can drain the excess water from them first if you want. I usually don’t do this and
I’m happy with the result but to ensure your zucchini noodles aren’t watery after cooking, follow these
steps before cooking:
Place spiralized zucchini noodles in a colander and toss with a bit of sea salt. Let them sit for 10 minutes.
Lay a dish towel on the counter then add the zucchini noodles to the middle of it. Wrap the towel up
around the zucchini noodles then firmly twist and squeeze to press out excess water. Cook or enjoy raw.
It’s up to you. Like I said, I rarely take this extra step and I’m happy with how they turn out but sometimes
there’s a little excess water after storing leftovers in the fridge. No big deal though, you can just drain it
off before eating.
To cook zucchini noodles, I just add them to a pan and heat for 5-10 minutes for an al dente noodle. Try
not to overcook them or they’ll just get soggy.

VEGETABLE LENTIL ZUCCHINI NOODLES

For the Lentils
1 cup uncooked red lentils

I NST R UCT I O NS
2 cups water Cook the lentils. To make the lentils, bring the water to a boil in
a pot then add the lentils, cover and reduce to a light simmer.
For the Sauce Cook until the water is absorbed and the lentils are tender,
approximately 15 minutes. These can be made in advance if
2 cups tomato pasta sauce of
needed.
choice
Make the zoodles or pasta. Either cook your choice of pasta
2 bell peppers, any colour, according to package instructions or spiralize the zucchini, see
notes.
diced
Make the sauce. Add the peppers, garlic, onion and tomato
1 white onion, diced sauce to a pan and cook for 5-10 minutes. If you’re using red
pepper flakes for spicy sauce, add those now. Stir in the spinach
3 cloves garlic, minced and cooked lentils (and nutritional yeast, if you’re using), cook
for a couple more minutes then turn off the heat. Season with
3 handfuls of fresh spinach salt and pepper, if needed. Spoon over the zucchini noodles.
1/4 cup nutritional yeast Serve. Serve as is or top with more nutritional yeast or vegan
parmesan, fresh cracked black pepper and fresh basil.
(optional, adds cheesy flavour)
1/2 tsp red pepper flakes NOT E S

(optional, for spicy sauce) I served this dish over raw zucchini noodles, I like the texture
before when raw and they do soften up a bit when you serve the
salt and pepper, to taste hot sauce over them. I would recommend peeling them before
spiralizing if you want to do the same. The skins can be harder
For the Pasta on digestion so I like to remove them first, plus the zoodles feel
more spaghetti-like with the skin removed. If you prefer cooked
4 medium zucchinis, spiralized zoodles, add them to a pan for 5-10 minutes until they soften up
(or 4 servings of any pasta of a bit. You can use the same pan you’ll use for the sauce, either
choice) cooking them before or after. Alternatively, you can stir them
into the sauce right in the pan and serve it that way.
This sauce is delicious served with regular pasta of any kind as

well, or even on it’s own. It thickens up nicely the next day and
is almost like a stew and is great topped with some extra vegan
parmesan.
Nutrition facts are for pasta sauce only.
370 Deryn Macey

ASIAN SPAGHETTI SQUASH NOODLES
This Thai-inspired sheet pan recipe for Easy Vegan Spaghetti

Squash Noodles with Veggies and Tofu is simple to make, full of
2 small to medium spaghetti
flavour and packed with nutrition.
squash (or 1 very large one)
I NST R UCT I O NS
4 cups chopped broccoli
Turn the oven on to 450 F.
2 red bell peppers, sliced To make the spaghetti squash, cut in half, scoop out the seeds
and place face up on a baking tray. Roast in the oven for
1 medium white onion, sliced
approximately 30-40 minutes until you can pierce the flesh with
a fork and the squash easily peels away from the skin. Once
1 tsp coconut, olive or avocado oil
it’s cooked, remove from the oven, let it cool a bit until you can
pinch of salt, pepper and garlic handle it, then drag a fork across the squash to create noodles.
Spend a few minutes, scraping out all the squash into noodles.
powder
To make the roasted veggies, place on a baking tray, toss with 1
1 package medium or firm tsp of oil and sprinkle with salt, pepper and garlic powder. Roast
tofu, cut into slabs in the oven at the same time as the squash for approximately 30
minutes until tender and browned.
soy sauce or gluten-free To make the tofu, cube and toss with a splash of soy sauce, a
tamari generous amount of black pepper, a pinch of garlic powder and
the optional cornstarch or arrowroot powder. Either place on a
dusting of cornstarch or baking tray and bake in the oven with the veggies and squash
arrowroot powder (approx. for about 30-40 minutes until browned and crispy.
1-2 tbsp, optional, results in To make the sauce, vigorously whisk the ingredients together
crispier tofu) until smooth and creamy.
To assemble, either scoop the spaghetti squash noodles into a

fresh cilantro, for serving bowl and top with the tofu and sauce or for a fun serving idea,
(optional) create a spaghetti squash boat by piling everything into the
noodled spaghetti squash, using the squash itself as a bowl.
For the Almond Satay Sauce
NOT E S
4 tbsp almond butter
For more quick and easy spaghetti squash "noodle" dishes,
2 tbsp sweet chili sauce try spaghetti squash with steamed broccoli and one of the
pesto recipes from the sauce sections, or simply top with your
3 tbsp tamari or soy sauce favourite pasta sauce and lots of nutritional yeast. You can also
use the veggie lentil pasta sauce on the previous page.
This dish can also be served with zoodles or a grain or other
noodle of choice. Try rice stick noodles for a Pad Thai-inspired
dish.
372 Deryn Macey

BURGERS
ETC.
This section covers a couple burgers plus chili cheese f ries, chickpea
wraps, buffalo cauliflower wraps, lentil tacos and some other fun stuff I
wasn't sure where else belonged.

374 Deryn Macey
CHICKPEA VEGGIE BURGERS
prep t im e : 10 min co o k t i m e : 10 min yi e l d : 6 burgers
I’ve made veggie patties at home many times before but they
almost always fall apart. You can imagine how happy I was to
1 can chickpeas, drained, well-
rinsed and mashed find these spicy chickpea veggie burgers sticking together
throughout cooking and eating. Not only did they stick together
1/2 red onion, finely diced but the taste was awesome! I found myself sneaking bites of
the uncooked mixture as I was making the patties. Feel free to
1 small zucchini, grated
sample as you go – no raw eggs or meat involved!
3 tbsp finely chopped cilantro P.S. These have consistently been one of the most popular
recipes on the blog since 2014.
3 tbsp red wine vinegar
1 tbsp sriracha sauce I NST R U CT I O NS

2 tbsp natural peanut butter After draining and rinsing the chickpeas, place them in a bowl
and mash them with a fork.
1 tsp cumin
Add all the other ingredients to the bowl.
1 tsp garlic powder
Use your hands to mix very well.
2 tsp black pepper Form into 6-8 patties.
1/2 tsp sea salt Cook on the BBQ around 400 F for approximately 10 minutes
each side.
1 cup quick oats (gluten-free if
needed) You can also fry these in a pan with some oil for 3-5 minutes a
side.
2 tbsp olive oil
NOT E S
For successful substitutions, different cooking methods and
recipe variations, browse the reader comments on the blog post
for this recipe.
I have not made this recipe without oil but many readers have
successfully omitted it.
These burgers can be frozen as re-heated as needed.

376 Deryn Macey
QUINOA BEET BURGERS
prep t im e : 10 min co o k t i m e : 10 min yi e l d : 8 patties
You'll love the delicious flavour and texture of these hearty

quinoa beet burgers. Try the patties served on a salad or on a
1 white onion, diced (approx. 1.5
bun with the aioli and fresh lettuce, tomato, avocado and onion.
cups, 200 g)
These burgers are vegan, gluten-free, oil-free and sugar-free.

I NST R U CT I O NS
3 small beets, peeled and grated
Add the diced onion, garlic and grated beet to a pan and cook for
(approx. 3 cups, 360 g)
7-10 minutes until softened.
1 cup cooked quinoa (150 g) While they’re cooking, add the oats to a food processor and
process into flour. It’s okay if it’s a little grainy, it doesn’t have to
2 tbsp ground flax (12 g) be super fine.
Add the rest of the burger ingredients to the food processor,

1 cup oats (100 g)
including the cooked beet mixture and mix until well combined.
1/4 cup fine breadcrumbs (25 g, It should be quite smooth but not totally processed, a few chunky
bits and bites are ok.
use gluten-free if needed)
Shape the mixture into 8 patties.
1 tbsp balsamic vinegar Heat a non-stick pan over medium heat and add some non-stick
cooking spray. Add the patties and cook for about 5-10 minutes
1 tsp cumin
per side. I kept flipping them over for about 15 minutes until they
were nice and crisped on the outside. Just make sure the pan
1 tsp coriander
isn’t too hot so you don’t burn them.
1 tsp sea salt
NOT E S
To make Spicy Vegan Garlic Aioli, blend together 1 container soft
tofu, 3 tbsp sriracha sauce, 1 tbsp pure maple syrup, 4 cloves
garlic, 1 tbsp fresh lemon juice, 1 tbsp apple cider vinegar and 1
tsp sea salt.

378 Deryn Macey
BUFFALO CAULIFLOWER WRAPS
prep t im e : 10 min co o k t i m e : 45 min yi e l d : 4 wraps
These vegan wraps are comfort food at its finest. The spicy baked
buffalo cauliflower wings are so good rolled up with veggies and
For the Buffalo Cauliflower
tangy ranch sauce..
1 head of cauliflower, cut into
florets (about 4 cups chopped) I NST R U CT I O NS
3/4 cup brown rice flour
3/4 cup unsweetened almond
milk (plus more as needed to Mix the flour, milk and pepper together in a bowl and let sit for 5
adjust consistency) minutes. Adjust the liquid if needed to create a thick but slightly
drippy batter.
Dip the cauliflower florets into the batter and place on a baking
1/2 cup Frank’s Buffalo Sauce sheet lined with parchment paper or a silicone baking mat.
For the Ranch Dressing Roast for 20-25 minutes until starting to get slightly browned.
1 package soft tofu Remove from the oven and mix with the buffalo sauce. I just mix
it right on the pan.
Place back in the oven for another 15-20 minutes until browned.
To make the dressing, blend all ingredients until smooth and
1 tsp garlic powder creamy.
1 tsp onion powder Layer 4 tortillas with thinly sliced cucumber, chopped kale
or shredded lettuce, grated carrot and avocado. Top with the
1 tsp sea salt buffalo cauliflower and vegan ranch dressing. Alternatively, skip
handful of fresh parsley, finely the wrap and create a salad with a base of kale or lettuce topped
chopped with the veggies, cauliflower and ranch dressing. If making a
salad you can add a little extra water to the ranch dressing to
For the Wraps
thin it out a bit. I kept it on the thicker side for the wraps.
finely chopped kale or shredded
romaine lettuce
thinly sliced cucumber
finely grated carrot
sliced avocado
large tortillas

380 Deryn Macey
SPICY CHICKPEA WRAPS
prep t im e : 10 min co o k t i m e : 10 min yi e l d : 6 wraps
These make a quick and easy dinner that packs a punch. The
chickpea mixture tastes even better the next day so feel free to
2 15 oz cans of chickpeas, well-
make that ahead of time and store in the fridge. It’s also great in
rinsed and drained (3.5 cups
salads or eaten just as is!
cooked chickpeas)
I NST R U CT I O NS
2–3 tbsp Sriracha sauce (start
with 2 tbsp, add more as needed Either place the chickpeas in a blender or food processor and
or to taste) pulse until the chickpeas are mostly broken down or mash them
in a bowl with a fork or potato masher. It should be chunky but
2–3 tbsp vegan mayo or tahini starting to hold together.
(start with 2 tbsp, add more as Combine the chickpea mixture in a mixing bowl with everything
needed or to taste) except the spinach and avocado. Mix well. The mixture should
resemble egg or tuna salad. Adjust the amount of sriracha, mayo
1–2 tbsp fresh lemon juice (start and lemon to taste or desired consistency.
with 1 tbsp, add more as needed To assemble the wraps, place a scoop of the chickpea mixture
or to taste) into each wrap then top with spinach and avocado. Season with
salt and pepper, if desired.
1 tsp garlic powder
Roll them up and enjoy!
1/2 tsp each salt and pepper or

NOT E S
more to taste
The chickpea mixture makes enough for 6 wraps but any extra
1 cup lightly packed cilantro, can be stored in the fridge up to three days and added to salads
or just eaten as is.
chopped
You can easily half this recipe to make 2-3 wraps.
large tortillas
Sriracha and mayo measurements don’t have to be exact. If you
spinach don’t want it spicy, feel free to use less sriracha or omit it and add
extra mayo and lemon or try some dijon mustard.
1/2 avocado per wrap

Nutrition facts are for chickpea mixture only.

382 Deryn Macey
CHILI CHEESE FRIES
These addictive chili cheese fries are like a dream come true.
They’re made with healthy, wholesome ingredients but taste like
For the Queso Sauce
a serious indulgence. They’re a cinch to make too. Get the fries
1 cup water baking, blend up the queso, mix up the chili, load it all up on a
plate or just pile the chili and queso right onto the baking tray and
1 cup raw cashews
DIG IN.
I NST R UCT I O NS
2 heaping tbsp tomato sauce (40
g)
Preheat the oven and prep the fries. Preheat the oven to 425
1 1/2 tsp sea salt degrees F. Slice the potatoes into wedge fries and toss with sea
salt and pepper. Add a pinch of paprika and chili powder, if desired.
3/4 tsp turmeric Line the fries on a baking tray (use parchment paper, a silicone
2 tbsp fresh lemon juice mat or non-stick cooking spray) and bake for 25 minutes, flip and
bake 15-20 minutes more until browned and crispy.
For the Chili
Make the queso. Add all queso ingredients to a high-speed blender
1 19 oz. can mixed beans and mix until smooth and creamy.
Make the chili. To make the chili add all the ingredients to a
1 1/4 cup tomato sauce
medium-sized pot and little simmer over medium heat for 15
1 tbsp tomato paste minutes, stirring every so often until it’s well-mixed and the carrot
is tender.
1 tbsp chili powder
Make the chili cheese fries. Once the fries are ready, load them
1/2 a jalapeno, minced onto a plate. Top with chili and cheese sauce and dig in!
3 cloves garlic, minced Queso sauce and chili make enough for 4-6 servings. Adjust
amount of potatoes accordingly.
1 small white onion, diced
1 large grated carrot, grated

(approx. 1/2 heaping cup)
1 tsp each sea salt and black

pepper
For the Fries
potato of choice such as golden

or russet (approx. 1 medium or 1/2
a large potato per person)
sea salt and pepper
optional: paprika and chili

384 Deryn Macey
OIL-FREE BAKED FRIES
These addictive chili cheese fries are like a dream

2 russet potatoes come true. They’re made with healthy, wholesome
ingredients but taste like a serious indulgence. They’re
salt and pepper a cinch to make too. Get the fries baking, blend up the
Cashew Chipotle Dip queso, mix up the chili, load it all up on a plate or just
pile the chili and queso right onto the baking tray and
2/3 cup raw cashews
DIG IN..
1/2 cup water
I NST R UCT I O NS
3 cloves garlic
3 chipotle peppers in adobo plus 2 tsp of the Preheat the oven to 425 degrees.
adobo sauce
Line 2 baking sheets with parchment paper or a
2 tbsp lime juice silicone baking mat, or use a bit of non-stick cooking
spray. I like parchment paper or baking directly on the
1 tsp cumin
pan for best results.
Cut the potatoes into wedges or fries and lay on the
optional: pulse in a big handful of finely baking sheets in one even layer, leaving about an
chopped cilantro for cashew cilantro dip inch of space around each fry. Do not crowd the pan.
Sprinkle lightly with salt and pepper.
Garlic Ranch Dip
Roast in the oven for 25 minutes, flip each fry and
1 package soft tofu
roast another 15-20 minutes until crispy, puffy and
3 tbsp fresh lemon juice golden brown. Season with a little additional sea salt
and serve right away.
1 tbsp garlic powder NOT E S

1 tsp onion powder Other dip options include the miso gravy found on
page, the queso dip found on page or tahini.
1 tsp sea salt
You can definitely bake up your potato wedges as is
pulse in a handful of finely chopped fresh
but I’d recommended adding some seasoning before
parsley, dill, chives or any combination
baking. Here are some spice ideas for seasoning your
TAHINI LEMON DIP fries:
• sea salt
• black pepper
1/4 cup fresh lemon juice • onion powder
3 cloves garlic • garlic powder

• cayenne pepper (go easy!)
1 tsp sea salt, or more, to taste • cumin
slowly add some water to reach your desired • chili powder
consistency, 1 tbsp up to 1/3 cup • paprika

Nutrition facts are for one 300 gram russet potato only.

386 Deryn Macey
BUFFALO CHICKPEA STUFFED SWEET POTATOES
These Buffalo Chickpea Stuffed Sweet Potatoes are topped with

creamy avocado, tangy vegan ranch dressing and crunch green
For the Buffalo Chickpeas
onions. You will love the flavour in this healthy and satisfying
1 19 oz can of chickpeas, rinsed vegan meal.
and drained (or approx. 2 cups or
360 grams cooked chickpeas) I NST R UCT I O NS
1 tbsp olive oil
If you don't have baked sweet potatoes on hand. Use a fork to
1/3 cup + 1 tbsp buffalo sauce poke some wholes in 4 small to medium-sized sweet potatoes
and bake at 400 F until you can pierce with a fork. 35-50 minutes
1 tsp garlic powder
depending on size.
1/2 tsp sea salt Place the rinsed and drained chickpeas in a bowl and mix with
1/3 cup buffalo sauce, the olive, oil, salt and pepper. Cook in a pan
until they start to thicken and almost caramelize. This should take
For the Vegan Ranch Dressing about 10 minutes over medium heat, stirring occasionally. As you
stir, mash some of them up to create some texture.
1/2 package (150 g) of soft tofu
(see notes for substitution) Once they’re done, mix in the extra 1 tbsp of buffalo sauce.
To make the vegan ranch dressing, Add all ingredients (except the
herbs, if you’re using) to a food processor or high-speed blender,
2 tbsp apple cider vinegar or use an immersion blender and mix until smooth and creamy.
Add additional water if desired to adjust the consistency If you’re
1 tbsp water
adding fresh dill or parsley, stir them in once it’s blended.
2 tsp garlic powder If using, add a handful of fresh spinach to a bowl or plate and
1 tsp onion powder place the baked sweet potato on top. Cut the sweet potato in half
and open it up a bit so you can add the rest of the ingredients.
1 tsp sea salt
Add a scoop of chickpeas, sliced avocado, chopped green onion
optional: 2 tbsp of fresh chopped and a drizzle of the vegan ranch dressing.
dill, chives or parsley
NOT E S
For the Stuffed Sweet Potato
I haven’t tried making the chickpeas without the olive oil but if
1 small, whole baked sweet you prefer, I think it would be okay to leave it out.
potato per person
As an alternative to soft tofu, you can use raw cashews to make
1/4 of an avocado per person the vegan ranch dressing. Use 1/3 cup raw cashews blender with
2 tbsp of water to replace the 1/2 a package of tofu. The rest of the
chopped green onion, for ingredients can stay the same except you may need to adjust the
topping water a bit to reach the right consistency. For best results and the
optional: fresh spinach, for smoothest dressing, soak the cashews for at least a few hours and
serving drain before using.

388 Deryn Macey
LENTIL TACOS
prep t im e : 10 min co o k t i m e : 10 min yi e l d : 8 ta cos
These easy-to-make vegan tacos are a great option for weeknight

dinners. The mashed lentils make an excellent base and the spices
For the Lentil Taco Filling
give them an awesome kick. This recipe makes enough to fill
2 19 oz cans of cooked lentils, approximately 8-10 small tortillas.
well rinsed
1 yellow onion, diced I NST R U CT I O NS

3 cloves garlic, minced Heat the olive oil in a large pan.
2 tbsp olive oil Add the chopped onion and garlic. Cook for about 3 minutes.
3/4 tsp cayenne Add the lentils and spices.
1/2 tsp chili powder Cook until completely heated while mashing with a large spoon.
Continue cooking while you prepare the toppings.
3/4 tsp cumin
Prepare the green peppers, carrots, cilantro, avocado and salsa.
1/2 tsp red pepper flakes
Remove the mashed lentils from heat and place in a bowl.
1/2 tsp sea salt Set out the tortillas, begin by filling them with the lentil mixture and
For the Taco Toppings then add your toppings and enjoy..
1 diced green peppers
1/2 cup packed chopped

cilantro
1 chopped avocado
4 grated carrots
1/2 cup salsa
small corn or wheat tortillas
Nutrition facts are for lentil filling only.

CHICKPEA STUFFED ZUCCHINI BOATS
prep t im e : 5 min co o k t i m e : 20 min yi e l d : 8 boats
All you need is 4 simple ingredients to make this easy stuffed zucchini! Enjoy on their own, as a side or as a topping
to a big salad.
4 medium zucchini, cut in half,

seeds scooped out
1/4 cup (15 g) nutritional yeast
1/2 cup (125 mL) pasta sauce of

choice
1 19 oz. can chickpeas, rinsed and

drained
Preheat oven to 425 degrees. Place the cut zucchinis on a baking pan.
Pulse the chickpeas a few times in a food processor or blender so they’re mostly broken down Place in a bowl and
mix in the sauce and nutritional yeast.
Divide the mixture amongst the 8 hollowed-out zucchinis. Sprinkle with a little sea salt and black pepper. Bake for
20-25 minutes until the zucchinis are tender and the mixture is browned
Serving Size: 1 boat Calories: 119 Fat: 2 g Carbs: 20 g Fiber: 6 g Protein: 8 g
390 Deryn Macey

SNACKS &
SWEETS
Obviously this is the best section in the book...who doesn't love

snacks?
That being said, snacking is totally up to you. Not hungry between

meals? No need to snack. However, if you f ind yourself so hungry
between meals that you're ravenous at meal time, snack away!
Before we get into the recipes, I'll share some quick and easy snack
ideas. I don't usually use recipes for snacks because plant-based
snacking is pretty simple.
l usually snack on f ruit, nuts, smoothies, chia pudding, protein

pudding, coconut yogurt with f ruit and seeds, homemade bars,
smoothies, avocado, crackers or toast topped with hummus, veggies
and hummus or whatever leftovers need to be eaten up.
There are some great packaged options available too and there's
nothing wrong with having packaged snacks on hand for when you
need them. Especially when you're on the go!
Okay, happy snacking, f riends!
Oh, after the snacks...you'll f ind a bunch of yummy sweets but they're
all kind of snacks/sweets if you ask me. Enjoy!

QUICK AND EASY SNACK IDEAS
Snack foods can be one of the trickiest things for new vegans to figure out but with a
little creativity there are plenty of yummy and healthy foods to keep your energy levels
humming until your next meal. Try these quick and easy vegan snack ideas to help keep
hunger at bay, enjoy some delicious food and get in plenty of nutrition.
Creating your own healthy vegan snacks is easy and delicious. Once you get the hang of
how to create plant-based snacks, there’s no end to the ideas you can come with.
Below I’ve shared a ton of ideas for creating plant-based snacks at home as well as some
of my favourite healthy packaged snacks.
QUICK HOMEMADE TRAIL MIX

Goji berries and almonds or walnuts are one of my favourite nut and f ruit combos. It has
just the right amount of sweetness and is high in antioxidants, vitamins and fats. For a
quick snack any time of day grab about 20 nut and 20 goji berries and mix together. For a
special treat, try adding in 1-2 tbsp of dairy-f ree Enjoy Life Chocolate Chips!
Now, that's just one fruit and nut combo you can enjoy. If you have a well-stocked pantry,
you’ll be all set for mixing up yummy homemade trail mix for snacking. Any combination
of nuts, seeds, coconut, cacao nibs and dried f ruit works.
Here’s a quick list of the best Vegan Trail Mix Ingredients:
• Coconut: flaked or shredded unsweetened coconut, or try some coconut bacon for a
little sweet and salty combo
• Chocolate: cacao nibs, dairy-free chocolate chips or chopped dark chocolate
• Nuts: cashews, walnuts, almonds, pecans, hazelnuts, shelled pistachios
• Seeds: pumpkin seeds, sunflower seeds
• Dried fruit: goji berries, chopped dried apricots, chopped dates, raisins, dried
cranberries, blueberries or cherries, chopped dried mango
• Homemade apple chips: try mixing in some of the homemade baked apple chips you'll
find in the following recipe section
To make a quick vegan snack from these ingredients, add a few spoonfuls of each of your
favourite ingredients to a small bowl or to-go container and snack away.
HOMEMADE ENERGY BITES AND BARS

Raw energy bites are one of the easiest and tastiest snacks to keep on hand during a
busy week. Try making a batch on the weekend to store in the f ridge so you can grab a
few when hunger strikes. They’re also a great way to get essential omega-3 fats into your
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nutrition to your diet as many are made with ingredients like hemp seeds, ground flax,
almonds or cashews.
FAT BALLS AND BOMBS

Fat balls are easy to make, filling and delicious. They’re made by blending together
higher-fat ingredients such as coconut butter, coconut oil, nuts and nut butters and seeds
like hemp and pumpkin. You can add a few dates for sweetness or use a few drops of
liquid stevia to keep them sugar-free. I don't have a fat ball recipe in the book but I did
include one fat bomb recipe which you'll find in the dessert section.
SLICED FRUIT WITH CASHEW CREAM

This is one of the easiest and yummiest snacks you can get your hands on. Slice an apple,
pear or other f ruit into thin pieces and dip!
Maple cashew cream is one of my favourite varieties of cashew creams but you can
flavour cashew cream with whatever you like. To make cashew cream, blend raw cashews
with water and sweetener until smooth and creamy. If you don't have a high-speed
blender, soak the cashews for 4 hours up to overnight and drain before using.
You don't have to go sweet with it either. You can also add onion powder, garlic powder,
sea salt and a splash of lemon or apple cider vinegar to make a ranch dip or even just
some lemon to make a quick sour cream-style dip.
Cashew cream makes living without dairy no problem, you can turn it into sour cream,
cream cheese, buttermilk, ranch dressing and use it to replace cream in all sorts of
recipes.
ANTS ON A LOG
Try almond butter and goji berries for totally tasty grown-up ants on a log! Although kids
will love these little treats too. If you don’t have goji berries, chopped dates, raisins or
cranberries are also delicious! You can also use tahini, peanut butter, cashew butter or
sunflower seed butter in place of almond butter.
NUT BUTTER STUFFED DATES

This makes a great snack or healthy dessert. Try adding a slice of banana and sprinkling
it with cinnamon and cacao for a decadent, raw vegan snack. I often eat this for dessert
to satisfy my sweet tooth. Almond butter, tahini, peanut butter, sunflower seed butter or
any other nut or seed butter are also delicious options! If you want to get really fancy, stuff
them with nut butter then coat them in melted dairy-free chocolate. OMG.
GRANOLA BOWLS

A little bit of homemade granola, some fresh berries, a splash of almond milk, done! Try it
with the peanut butter granola or cinnamon raisin granola f rom the mornings section.
TORTILLA ROLL-UPS
This is one of my favourites. Take a tortilla, slather it with almond butter, peanut butter or
tahini, layer in some sliced banana, apple or berries, roll it up and enjoy! So yummy and
ready in 60 seconds. You can also go savoury with some hummus or a bit of tofu scramble
and avocado.
RAW VEGGIES & HUMMUS

If you’re not a big on raw veggies, this is a great way to sneak more of them into your diet.
In addition to the vitamin-packed veggies, hummus is high in protein, fibre and healthy
fats to keep you satisfied for hours. Slice up a bunch of carrots, celery, mushrooms and
your other favourite veggies and dig in. I recommend preparing a batch on the weekend
as well as pre-chopping a selection of veggies for quick, healthy weekday snacks.
KALE OR SWEET POTATO CHIPS

Kale chips are great for keeping my chip cravings at bay (I mean, it's still kale but they're
not bad...) so the next time you’re craving something crispy and salty, try a batch of kale
chips as a healthy alternative to store-bought potato chips. Sweet potato chips and beet
chips are also a favourite of mine and make a great snack for movie nights. Beets work
well for this too.
AVOCADO WITH LIME, SRIRACHA AND SEA SALT

I think this is one of my favourite things to eat of all-time, ever. Slice an avocado in half
and top half with a quick drizzle of hot sauce, plenty of f resh lemon or lime juice, sea salt
and black pepper. It's the best. Even just avocado and sea salt is so good!
FRUIT AND PROTEIN SMOOTHIES

Fruit smoothies are one of the most delicious and convenient snacks there is and you’ll
never get bored because they’re always different! If you just need a small snack, try
blending almond milk, frozen berries and a banana. I like to add a bit of fat and some
protein for a more balanced snack though. Something like almond milk, f rozen berries,
protein powder, and healthy fat such as chia, peanut butter or flax seeds. A handful of
spinach or kale is a good add-in to sneak in some extra dark, leafy greens.
This will be sure to keep your energy levels up until it’s time to eat a larger meal.
FRUIT AND VEGGIES

Don’t forget the easiest, healthiest snack of all: raw f ruits and vegetables. Keep a fridge
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full of fresh produce and you’ll automatically be prompted to snack well. A few of my
favourites are frozen grapes, kiwi, cucumbers, carrots, snap peas, apples, bananas and in
the summer fresh berries. You can always pair with them nuts and seeds to make a more
substantial snack.
My afternoon snack is often a small handful of nuts and a piece of fruit. It’s delicious,
satisfying and nutritious. Try raspberries and walnuts, banana and pecans, cashew and
blueberries, almond and banana or any other combination you can think of. You can also
spread peanut butter over sliced banana or almond butter over sliced apple. Try sprinkling
it with cinnamon for extra flavour and it’s blood sugar stabilizing benefits! As for veggies, I
like carrot sticks, bell peppers and cucumber.
PROTEIN COOKIE DOUGH

I love this for a sweet snack in the afternoon. To make it all you need is vanilla protein
powder and baked sweet potato. Simply blend the two together, stick them in the
f ridge and you’re all set for snacking. I usually eat it with some almond butter for a more
balanced snack. Some cacao nibs in there is awesome too. This works with squash and
pumpkin too.
APPLE NACHOS
This is the best ever. Thinly slice an apple, lay the slices out on a plate then drizzle with a
bit of drippy almond butter, a sprinkle of granola and a couple dairy-free chocolate chips.
ACORN SQUASH BOWLS

This is one of my favourite quick snacks, that is if you bake the acorn squash ahead of
time. I like to include one or two baked acorn squash in my weekly food prep so they’re
ready for snacks and meals during the week.
My favourite fillings are peanut butter, yogurt and granola but you can also fill them with
savoury ingredients like hummus, guacamole, quinoa, black beans, any mixture of those
or anything else you can think of.
If you don’t want a whole half squash, just scoop a little baked acorn squash into a small
dish and top with something like cinnamon, sea salt and either peanut butter or tahini.
TOPPED TOAST, RICE CAKES AND CRACKERS

I love a sliced of sprouted grain toast loaded up with healthy toppings. For a lighter snack,
Ryvita or Wasa crackers or rice or corn cakes are perfect. As for bread, we like Silver Hills,
One Degree Organic Foods or sourdough f rom a local bakery.
• hummus, avocado, sprouts and hemp seeds
• jam and hemp seeds or sunflower seeds

• almond butter and banana
• almond butter and sliced strawberries or blueberries
• peanut butter and thinly sliced apple
• hummus and cucumber
• dairy-free cheese
• coconut yogurt and berries
• guacamole
• guacamole and black beans
• date paste and slivered almonds
• tahini and cacao nibs
• sunflower seed butter, cacao nibs and coconut
• almond butter and granola
• tahini, banana and granola
• jam and flaked coconut
• vegan cream cheese-style spread and sliced cucumber and tomato
The possibilities are endless. Start with your favourite spread, such as peanut butter,
tahini, guacamole, hummus, almond butter or sunflower seed butter then top with fruit
or sliced veggies and a sprinkling of nuts or seeds. Avocado toast is always an option too!
QUICK BAKED APPLE

I love slicing up an apple, baking it topped with cinnamon until soft then topping with
coconut yogurt and nut butter. You can add some nuts, seeds or granola for a little extra
something. This works great with pears too.
STEAMED BROCCOLI WITH TAHINI AND HEMP SEEDS

Steam some broccoli, drizzle it with tahini, sea salt, lemon and hemp seeds. This healthy
snack is loaded with nutrition and tastes amazing
ROASTED CARROTS
I love whole roasted carrots that have been roasted for ages until they almost melt in your
mouth. To make them, rub a whole carrot with a teensy bit of olive oil then roast at 400
F until browned and tender. This can take 30-50 minutes depending on the size of the
carrots. Serve with sea salt. So good!
396 Deryn Macey

SNACK PLATES
I used to love after-school snack plates growing up. Nowadays, I love making them with
f ruit like grapes, kiwi, orange, berries and sliced apples, raw sliced veggies, homemade
dip such as ranch or hummus, salsa, crackers, dried f ruit, olives, roasted chickpeas,
pickles, avocado, nuts such as walnuts or pecans. Depending on where you live or your
cheese-making skills, you can add some pretty amazing cashew or almond-based
cheeses as well.
CHIA PUDDING
For basic chia pudding, mix 3 tbsp of chia seeds with 1/2 cup plant-based milk or water
and a bit of sweetener such as maple syrup or date paste (I just leave it unsweetened and
add sweet toppings like berries and almond butter), mix very well so there are no clumps
left, then let sit for 30 minutes up to overnight. Top with f ruit, nuts seeds, coconut or
cacao nibs and enjoy!
HOMEMADE BAKING
I'm not a big baker so I don't have many baking recipes in this book. However, I like
making hearty nut and seed loaves like the Life Changing Loaf of Bread f rom My New
Roots or maybe a healthy loaf or muffins f rom The Vegan 8. Healthy, high-fibre, low-sugar
muffins work well for snack time. Try one topped with your favourite nut butter or a dab
of coconut butter. The Vegan 8 has some fab recipes!
PROTEIN PUDDING WITH FRUIT AND NUTS

Easy peasy. Mix a little plant-based protein powder with water or almond milk to create a
thick pudding then top it with your favourite f ruit and a sprinkling of nuts or seeds. I love
cherries or strawberries and almonds, sliced banana and walnuts or chopped apple and
hemp seeds. I make this often with protein powder mixed with pumpkin as well.
COCONUT YOGURT PROTEIN PUDDING

Mix non-dairy yogurt such as coconut or cashew with some plant-based protein powder.
Eat it on its own or as a dip for sliced apples. You can also try the Coconut Yogurt Chia
Pudding from the Mornings Section.
STRAWBERRY PROTEIN ICE CREAM

This is more of a dessert than a snack but I still eat it for a snack sometimes, especially
during the summer. To make it add frozen strawberries, a small piece of f rozen banana
and 1/2 a scoop of vanilla vegan protein powder to a high-powered blender. Add just
enough plant-based milk to allow it to blend, just a few tablespoons is perfect, and blend
until smooth.

Try not to over blend it or it will start to blend f rom the heat of the blender. It’s better if
it’s ultra-thick and a little chunky. Once it’s blended, scoop it into a bowl and enjoy. You
can make this with any frozen fruit but I’d recommend at least a small chunk of f rozen
banana for the perfect creaminess. Frozen mango and peaches are some of my favourites.
Of course you can make it with chocolate protein powder too.
2-MINUTE “CEREAL” BOWLS

In a small bowl, add 1/2 a sliced banana, a mixture of nuts and seeds such as hemp seeds,
almonds, walnuts and cashews, a few cacao nibs, a little unsweetened shredded coconut,
some raisins or chopped dates and a pinch of sea salt. Top with almond milk and enjoy as
“cereal”.
YOGURT BOWLS
Yogurt bowls are another one of my favourites. Making them is as easy as 1-2-3. Scoop
some of your favourite non-dairy yogurt into a bowl, I like Yosu, then top with sliced apple
or berries and a little sprinkling of nuts or seeds. Alternatively, layer the f ruit, yogurt and
nuts in a glass to make a yogurt parfait.
PACKAGED SNACK OPTIONS

There are some really great options out there for store-bought, packaged snacks. The trick
is to stay away from anything that’s been highly processed. I like keeping some packaged
snacks on hand for back up or when I'm traveling. Here are a few of my favourites:
• Simply Protein Bars

• Microwave Popcorn
• Food Should Taste Good Sweet Potato Chips
• Beanfield's Chips
• The Good Bean Roasted Chickpeas
• Larabars
• One Degree Organic Brown Rice Crisps
• Seaweed Snax
• Baked Coconut Chips
BE PREPARED AND SNACK WELL

What it comes down to is eating when you’re hungry. Don’t let yourself get so ravenous it
leads to unhealthy choices and overeating. If you know you are going to be out and about
all day, toss an apple, banana and a bag of mixed nuts and dried f ruits in your bag. That
way you’ll always have something healthy to reach for when hunger hits.
398 Deryn Macey

399 Deryn Macey
BAKED BANANA OATMEAL BARS
These oatmeal bars are a great option for busy mornings.

Store a batch in the fridge for quick breakfasts on-the-go.
2.5 cups (275 g) quick oats
I NST R UCT I O NS
2 tbsp ground flax
1/3 cup (30 g) unsweetened Add the oats, flax, coconut and cinnamon to a bowl and stir to
coconut flakes combine.
Mix in the vanilla and almond milk.

1 tsp cinnamon
Fold in the chopped banana and dates. (Taste the dough and
1 tsp vanilla add a bit of stevia if you want them a little sweeter.)
Bake for 30 minutes.

1 cup almond milk
Remove the bars from the oven, melt the chocolate chips if
2 bananas (200 g) sliced in half using and spread over the bars.
lengthwise then chopped up Let cool before slicing into 16 bars.
Store in the fridge.

5 medjool dates (68 g without
pits), finely chopped NOT E S
It’s not necessary to use additional sweetener, especially if you
1/2 tsp salt
plan on topping these with chocolate. If you’re not using a
2 packets stevia, optional, to chocolate topping, taste the batter add a few liquid stevia drops
or raw stevia if you’d like to sweeten it up a bit. The bars aren’t
taste
super sweet but the bits of dates and banana do add a nice
optional: 5 tbsp (75 g) dairy- sweetness throughout. I add 2 packets of stevia when I make
them even if I’m topping with chocolate. Up to you!
free chocolate chips for
These can be frozen and taken out as needed. Try them heated
topping
up, YUM!!
Nutrition facts below include chocolate topping.

CHOCOLATE BAKED PROTEIN OATMEAL BARS
These chocolate baked oatmeal bars are low in calories and

make a perfect little, healthy sweet treat. They’re low in sugar,
1 3/4 cups (410 g) mashed
vegan, gluten-free and oil-free..
banana (I used 4 small
bananas) I NST R UCT I O NS
2 cups (200 g) quick oats
Use a fork to completely mash the bananas so they’re almost
2 servings vegan chocolate or like a puree.
vanilla protein powder Add the rest of the ingredients to a large bowl.
Mix in the banana until the mixture forms a thick dough. I used
2 tbsp (15 g) unsweetened
my hands to work it all together.
cocoa powder or raw cacao
Press the dough into a 7-8 inch square baking pan.
powder
4 tbsp (60 g) Enjoy Life Dark Let cool then slice into 16 bars and store in the fridge.
Chocolate Morsels or Mini
Chocolate Chips (or any dairy-
free chocolate chips)
Optional:
a few pinches of stevia powder,

2 packets or 10-20 drops liquid
stevia, or to taste
402 Deryn Macey

CHOCOLATE CHIA PROTEIN PUDDING
This chia pudding is light, smooth, thick and creamy just like delicious chocolate mousse. It takes just 2 minutes
to prepare so before you know it’s you’ll be digging into this protein-packed, nutritious chia pudding that’s sure
to be a new favourite!
3/4 cup unsweetened almond

milk
1 serving (44 g) vegan chocolate

protein powder
2 tbsp (14 g) raw cacao powder or

cocoa powder
2 packets (4 g) powdered stevia

or liquid stevia drops to taste (or
1 tablespoon sweetener of choice
such as maple syrup)
Add the milk to the blender first, then add the chia seeds and
blend for about 30 seconds.
Add the rest of the ingredients to the blender and blend until
very smooth and creamy, adding a bit of extra milk if it’s too
thick to blend.
Scoop the mixture into a container or bowl and place in the

fridge for at least 60 minutes up to overnight.

SWEET AND SALTY CHIA PUDDING
I love this chia pudding as a post-workout snack. It’s great for refuelling with a nice balance of protein, fats and
carbohydrates. Plus you can prep it in just a few minutes the night before so you can grab and go in the morning.
After it sits overnight, the flavour and texture is excellent and I find it decadent enough for a satisfying dessert.
1/2 cup unsweetened almond milk
2 tsp pure maple syrup or another

sweetener of choice
3 chopped soft medjool or neglect

dates (approx. 30–40 g)
1.5 tbsp (22 g) natural peanut butter

or almond butter (I recommend
using peanut butter with added
salt for a sweet and salty chia seed
pudding. If your peanut butter
doesn’t contain salt, add a pinch of
pink sea salt to the pudding.)
Mix all ingredients in a container. Shake vigorously so all the

chia seeds are mixed in and there are no clumps. You may
need a spoon to break up the chia seeds.
Let sit for a minimum of 20-30 minutes up to overnight.
Enjoy! Try it topped with berries, sliced banana, apple or

chopped nuts.
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CHOCOLATE CHIA ENERGY BARS
prep t im e : 15 min f re eze t i m e : 2 h ours yi e l d : 14 bars
These healthy yet decadent, no-bake chocolate chia energy bars
1 ½ cups packed, pitted dates are one of my favourite quick snacks for busy days, weekend
adventures and pre-workout snacks. They’re easy to make in a
(350 g)
blender or food processor, high in antioxidants, have no added
1/3 cup raw cacao powder or sugar and taste incredible! Meet your new favourite snack: rich,
cocoa powder (35 g) decadent chocolate flavour, perfect soft but firm texture and
1/2 cup whole chia seeds (75 g) wholesome, real food ingredients like walnuts, coconut, dark
chocolate and chia seeds.
1/2 cup unsweetened shredded
This was one of the first energy bar recipes I posted on the blog
coconut (45 g)
back in 2013 and they've been a reader favourite ever since.
1 cup raw walnut pieces (125 g)
I NST R U CT I O NS
1/2 cup chopped dark chocolate
(70 g) Place dates in blender or food processor and purée until they
form a thick paste forms.
1/2 cup oats (50 g)
Add the walnuts and mix to combine.
1 tsp pure vanilla extract, Add the rest of the ingredients and mix until it forms a thick
optional, enhances flavour dough.
1/4 tsp unrefined sea salt, Line a square baking pan with parchment paper. Firmly press
optional, enhances flavour the mixture into the pan, pressing tightly into all corners.
Place in the freezer for at least a few hours up to overnight.
Lift out of the pan and cut into 14 bars.
Store in an air-tight container in the fridge or freezer.
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CASHEW COCONUT BALLS
prep t im e : 5 min co o k t i m e : 0 min yi e l d : 15 balls
My favourite…just a few minutes, a few ingredients and presto: a healthy snack is ready to go! I love these raw
energy bites as pre-workout snack before early morning training sessions. I don’t have much of an appetite at
5 am but I still need some energy for the gym and these cashew coconut balls are the perfect solution! They’re
delicious, oil-free, super easy to make, have no added sugar and are ready in minutes.
1 cup (225 g) packed, soft pitted

dates
1 cup (100 g) raw cashews
3/4 cup (60 g) unsweetened fine

coconut
1/8 tsp sea salt (optional)
Blend all ingredients until it forms a thick dough.
Roll into balls and store in the fridge for 2 weeks or freezer for
3 months.
Serving Size: 1 Calories: 100 Fat: 5 g Carbs: 15 g FIber: 2 g Protein: 2 g

LIME COCONUT ENERGY BITES
These delicious energy balls are dedicated to summery cocktails, lazy days at the beach and warm summer
evenings everywhere. Refreshing, delicious and most importantly, ready in just 5 minutes.
1 cup raw cashews
1 cup packed pitted dates (soak in

warm water first if very dry)
2/3 cup unsweetened fine coconut
1 tsp fresh grated lime zest
Place the cashews in a food processor and mix until mostly

broken down.
Add the dates and process until a dough forms.
Add the coconut and lime and process until well mixed.
Roll into balls and store in the fridge for 2 weeks or freezer up
to 3 months.
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CARROT CAKE ENERGY BALLS
prep t im e: 10 min co o k t i m e : 0 min yi e l d : 21 balls
These carrot cake energy balls are about to become your new favourite snack! You only need 4 ingredients plus
cinnamon and sea salt to make them, they’re vegan, gluten-free, nut-free with no added sugar and they taste
amazing.
1 cup (100 g) rolled oats
2 cups (450 g) tightly packed, pitted

dates
3/4 cup (75 g, approx. 1 medium

carrot) lightly packed, finely grated
carrot
1 cup (70 g) unsweetened shredded

coconut
1 tsp cinnamon
1/4 tsp sea salt
Add the oats to a food processor or blender and pulse a few

times to break them down a bit.
Add the rest of the ingredients and mix until it forms a thick
dough.
Roll into approximately 21 balls.

CHOCOLATE SUPERFOOD ENERGY BALLS
These bites are loaded up with all the good stuff such as chia, hemp and flax seeds so you can snack smart and know
you’re giving your body plenty of nutrition. Bonus: they also taste amazing.
1 cup packed (225 g), pitted dates
1 1/2 cups (200 g) raw walnuts
2 tbsp (20 g) hemp seeds
1 tbsp (7 g) ground flax seeds
2 tbsp (15 g) vegan protein powder
2 tbsp (12 g) cacao powder
2 tbsp cinnamon
1/2 tsp unrefined sea salt
2 tbsp water
Blend the walnuts for a minute or so until they’re broken down.
Add the rest of the ingredients and blend until a dough forms.
Roll into approximately 16 balls and let them set in the freezer
for a couple hours. These can be store in the fridge for at least
a week or in the freezer for up to 3 months.
Option to roll them in coconut, sugar, cinnamon, cacao

powder, coconut or hemp seeds.
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GINGERBREAD BITES
Sweet little no-bake gingerbread bites that take just 5 minutes to make in a food processor. Try them for a healthy
holiday treat or snack on-the-go. You can even enjoy them as part of a healthy breakfast.
1 1/4 cup walnut pieces
1 cup packed, soft pitted dates
1 cup quick oats (gluten-free if

required)
2 tbsp cinnamon
3 tsp ground ginger
2 tbsp blackstrap molasses
1/2 tsp sea salt
Add the walnut pieces and oats to a food processor. Mix until broken down.
Add the dates and continue to process until it forms a dough.
Add in the rest of the ingredients and mix.
Remove from processor, roll into balls and enjoy!
Store in the fridge in an air-tight container.
Makes approximately 16-18 balls. Nutrition facts are for a batch of 16 balls.

PECAN PIE BALLS
These pecan pie bites call for just 4 ingredients but they’re in no way short on flavour. Get your pecan pie-fix in
healthy bite form! You can enjoy these for a snack, dessert or as part of a healthy breakfast. Or try them crumbled
over banana ice cream, a smoothie bowl or chia seed pudding.
1 cup, packed, soft pitted dates
1 cup pecans
1/2 tsp sea salt
1/2 tsp pure vanilla extract
Place all ingredients in a food processor.
Mix until it forms a dough.
Remove and roll into 12 balls.
Store in the fridge.
412 Deryn Macey

LEMON PIE BARS
prep t im e: 10 min wai t t i m e : 2 h ours yi e l d : 8-16 bars
Simple, whole food, nutritious ingredients make up these fresh and flavourful lemon pie energy bars. Grab one
anytime you need a boost in natural energy!
1 (140 g) cup raw almonds
1 cup (140 g) raw cashews
2 cups (400 g pitted) packed,

soft and fresh dates
2 tsp fresh grated lemon zest
1/4 tsp sea salt
Place the nuts in a food processor or high-speed blender and process until broken down.
Add dates, lemon and sea salt and continue blending until it forms a dough.
Remove from blender and press into a parchment or wax paper-lined baking pan. Alternatively, roll the dough into
balls.
Place in the freezer for an hour or two. Cut into 8 large bars or 16 squares.
Store in the fridge or freezer.
Nutrition facts are for 8 large bars. To reduce the calories per bar, make 12-16 smaller bars.

NO-BAKE GRANOLA BARS
prep t im e: 10 min wai t t i m e : 2 h ours yi e l d : 10 bars
These delicious, soft and chewy, no-bake granola bars are made with healthy ingredients like oats, pure maple
syrup, tahini and raisins. Try them with chocolate chips for a special treat. Perfect for dessert, fuel on the go or as a
pre-workout snack. Bonus: these bars are nut-free so anyone can enjoy them!
2 cups soft, fresh thompson

raisins (if raisins are very dry, soak
in hot water for 15 minutes and
drain before using)
1/2 cup tahini (sub peanut butter

or almond butter)
2 cups oats (use gluten-free if

needed)
1 cup raw sunflower seeds
1/2 cup dairy-free chocolate chips
pinch of sea salt (optional)
Place the raisins in a food processor and mix until they start to
break down. Add everything else, except the chocolate chips
and mix until everything is well broken down and starting to
form a dough. Add the chocolate chips and pulse a few times
to mix.
Press firmly into a saran or parchment-lined small square

baking pan (approx. 8x8 inch).
Place in the fridge for 2-3 hours to set. Remove, lift from pan
and cut into 10 bars. Store in the fridge in a container.
414 Deryn Macey

CHOCOLATE CHIP CHIA SEED GRANOLA BARS
prep t im e : 10 min f re eze t i m e : 30 min yi e l d : 8 bars
These bars taste amazing and are super easy to make with
everyday, basic ingredients. They’re no bake and can be made
2 cups quick oats
in one bowl with no blending needed! You can enjoy these bars
1/2 cup natural peanut butter, for breakfast, as a healthy snack or a sweet treat anytime you
almond butter or sunflower need one. They can also be crumbled over a smoothie bowl,
dairy-free yogurt or banana ice cream for the ultimate topping!
seed butter
1/2 cup dairy-free chocolate I NST R U CT I O NS

chips Add all the ingredients to a mixing bowl and mix well until
thoroughly combined.
1/4 cup coconut oil Line a square baking pan with parchment paper or saran and
firmly press the mixture into the pan.
1/4 cup pure maple syrup
Spend a few minutes really pressing it in there, this will help
1/4 cup chia seeds them hold together properly once they’re done.
Place in the freezer for at least 30 minutes.
Cut into 8 bars or 16 squares and store in the fridge or freezer in

a sealed container.
NOT E S
Please note these need to be kept cold to hold together properly.
They’re okay at room temperature for a while but as the coconut
oil starts to melt they won’t hold together quite as well, it will
stay in bar form but be a little crumbly as you eat it. They’re
absolutely awesome straight from the fridge, so stick to that for
best results!
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417 Deryn Macey
SUNFLOWER SESAME ENERGY BARS
prep t im e: 10 min f re eze t i m e : 2 h ours yi e l d : 16 bars
These delicious homemade energy bars are made with

nutritious seeds instead of nuts making them an affordable
1/2 cup sesame seeds (70 g)
alternative to store-bought bars. Try them with tahini, almond
butter or peanut butter to switch up the flavour and try adding
1/2 cup hemp seeds (80 g)
chocolate chips for a treat.
1/2 cup sunflower seeds (75 g)
I NST R UCT I O NS
1/2 cup unsweetened shredded Add the seeds and coconut to a food processor and pulse a few
coconut (50 g) times to combine.
Add the dates, peanut butter and sea salt and process until it
2 cups lightly packed, soft and
resembles a crumbly dough.
pitted dates (400 g)
Line a square baking pan with parchment or wax paper or
1/2 cup drippy tahini, peanut saran wrap and press the dough firmly into the pan. Take a few
minutes to really work it in there.
butter or almond butter (120 g)
Place the pan in the freezer for 3 hours to firm up.
3/4 tsp sea salt (optional, I love
Lift the bars out of the pan and cut into 16 bars or squares.
the salted flavour but you can
Store in the fridge for up to 2 weeks or freezer for up to 3
leave out if you like) months. They don’t freeze solid and taste amazing straight from
the freezer, so I would recommend storing them in a sealed
container in the freezer.
NOT E S
I didn’t add chocolate to mine but for a treat, try them with 1/4
cup of dairy-free chocolate chips, chopped dark chocolate or
cacao nibs pulsed in at the end.
I cut mine into 16 bars but you could 12-14 larger bars, or even 8
really big bars. You can also roll the dough into balls if you prefer.

NO-BAKE OATMEAL BARS
prep t im e: 10 min wai t t i m e : 2 h ours yi e l d : 8-16 bars
These tasty bars make an excellent snack, anytime of day. They’re chewy and just sweet enough with a yummy
hint of peanut butter and almonds.
1 cup (225 g) packed, pitted soft

dates
1/2 cup (75 g) almonds
3/4 cup (75 g) oats
1/4 cup (40 g) hemp seeds

butter (or any other nut or seed
butter)
1 tbsp (15 mL) maple syrup
Place the almonds and dates in a food processor or high-powered blender and mix until it forms a dough and the almonds
are broken down. Add the oats, hemp seeds, peanut butter and maple syrup and pulse until it forms a thick dough. Line a
loaf pan with parchment paper or saran wrap then press the dough into the pan. Place in the fridge or freezer for at least a
few hours. Lift out of the pan and cut into 8 squares or 16 bars and store in the fridge in an air-tight container.
N OT ES
It’s important to use soft, fresh dates in this recipe as they add moisture and bind the bars. If you don’t have soft
dates, pour boiled water over dry dates and soak for 15 minutes then drain before using.
These can be made nut-free by using sunflower seed butter or tahini instead of peanut butter and sunflower seeds
instead of almonds.
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NO-BAKE SUPERFOOD COOKIES
prep t im e: 10 min wai t t i m e : 2 h ours yi e l d : 16 cookies
These delicious, flavourful. soft but crunchy cookies are made from superfood ingredients like dates, walnuts and
hemp seeds. They make a delicious dessert or healthy snack any time. Or try them crumbled over smoothie bowls
or banana nice cream.
2 cups lightly packed, soft, fresh

pitted dates (400 g)
1/2 cup hemp seeds (80 g)
1/2 cup walnuts (60 g)
1/2 cup sesame seeds (75 g)
1/2 cup pepitas (75 g)
1 tbsp cinnamon
1/2 tsp sea salt
2 tbsp water
1 tsp turmeric (optional)
1/2 cup toasted millet (90 g,

optional)
Add all of the ingredients to a food processor and mix until it forms a thick dough. Pulse in the toasted millet if you’re
using. Roll the dough into 16 equal sized balls, then shape the balls into cookies. Place in the freezer for 2 hours then
enjoy. Store in the freezer or fridge. They’re amazing straight from the freezer so I’d recommend storing them there.
N OT ES
You can either shape the dough into cookies, roll in into balls or press into a parchment paper-lined baking pan and
then lift out and cut into energy bars.
Nuts and seeds can be mix and matched up to 2 cups total.
420 Deryn Macey

MA K E T HEM YO U R OWN
There are so many ways to make these! Extra yummy: If you want to get crazy, go ahead and add
in some dairy-free chocolate chips! Raisins, cranberries, pecans or chopped walnuts would also be
awesome, or any of the above, or ALL OF THE ABOVE! Why not, right? I also like adding a pinch of
sea salt and a dash of pure vanilla extract for extra flavour. You can also add a pinch of cinnamon if
you like!
Extra healthy: If you prefer to go a little healthier, you can leave out the maple syrup and chocolate
chips. They’ll just be a tad less sweet but they’ll still be tasty and satisfying. You can always add a
few pinches of stevia if you want them to be a bit sweeter.
Low-fat: If you want to reduce the fat, replace the peanut butter with powdered peanut butter.
You can either mix the powdered peanut butter with water first to create “peanut butter” or
just add it in as is. If you just add the powder straight into the dough, you may need a little extra
banana or applesauce to for extra moisture.

PEANUT BUTTER OATMEAL COOKIES
prep t im e : 10 min co o k t i m e : 15 min yi e l d : 12 cookies
When you need a super quick and easy treat made with minimal,
2 cups (225 g) quick oats wholesome ingredients, give these healthy cookies a try!
They’re soft and chewy, naturally sweetened with banana and

2 (285 g, approx. 1.25 cups) ripe
a dash of maple syrup and they’re healthy enough to enjoy as a
bananas, mashed
snack, quick breakfast on-the-go or dessert. These little treats
1/2 cup (125 g) natural peanut are oil-free, egg-free, dairy-free, gluten-free, have no added
butter or almond butter sugar and are just simply delicious!
These have been one of the top 5 recipes on the blog since 2017
Optional Flavour Enhancers
with load of 5-star reviews. I hope you enjoy this simple and
1 tbsp maple syrup, stevia to ever customizable recipe.
taste, 1 tbsp of coconut sugar or
any other sweetener of choice I N ST R U CT I O N S
1/2 tsp unrefined sea salt

1 tsp pure vanilla extract Mash the bananas in a bowl with a fork until they form a paste.
Add the rest of the ingredients and mix well.

1/4 cup (45 g) dairy-free
chocolate chips, or more...I'm Drop spoonfuls onto a cookie sheet, shaping each spoonful into
not gonna tell you how many a cookie shape.
chocolate chips is too many Bake for 15 minutes. They should be firm and slightly browned
chocolate chips ;) when done.
N OT ES
The maple syrup, vanilla, salt and chocolate chips are all optional.
The most basic version of this recipe is just the oats, banana and
peanut butter. Feel free to add in any or all of the options to suit
your taste preference. Chopped nuts or raisins are also yummy
additions! I always add a bit of sweetener, usually a few stevia
drops.
Other yummy add-ins are cocoa powder for chocolate cookies,

dried cranberries, raisins or chopped dates, vanilla protein
powder, any kind of nut or seed, other spices like nutmeg,
ginger and cardamom or cacao nibs. Have fun creating your own
versions!
Serving Size: 1 Calories: 138 Fat: 6 g Carbohydrates: 18 g Protein: 3.5 g
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423 Deryn Macey
HEALTHY PUMPKIN OAT COOKIES
prep t im e : 5 min co o k t i m e : 10 min yi e l d : 10 cookies
While very tasty and satisfying, these healthy pumpkin oat

cookies are more simple, nutritious pumpkin snack than
2.5 cups oats
decadent treat. At just 88 calories, 1 gram of fat and 17 grams of
1 cup organic pure pumpkin carbs each, these cookies are the perfect pre or post-workout
puree energizer and easy to fit into a healthy diet.
2 packets stevia or 10-15 stevia I NST R UCT I O NS

drops, or to taste (or another
sweetener of choice such as
pure maple syrup) Mix all ingredients in a bowl to form a dough. Adjust sweetness
as desired. Add any optional ingredients.
Optional Add-Ins:
Use your hands to create 10 cookie shapes.
1/2 tsp pumpkin pie spice Spray a baking sheet with non-stick cooking spray. Place cookies
on pan and bake for 10 minutes.
1/2 tsp cinnamon
1/2 tsp pure vanilla extract

NOT E S
These are more of a functional nutrition cookie than a decadent
1/2 cup of chocolate chips, treat. They’re almost like baked oatmeal in cookie form. You can
coconut, walnuts, raisins or any only ask for so much at 88 calories each with 1 gram of fat. These
other dried fruit or nuts still seem like a yummy treat to me but they are quite plain. Just
a heads up in case you’re expecting a sweeter, more dessert-like
pumpkin cookie.
I recommend using the best pumpkin puree you can find as it’s
flavour and texture is far superior to some of the cheaper brands
out there and will make for a much better cookie. The best one
I’ve found and my go-to for all my pumpkin recipes is Farmer’s
Market Organic Pumpkin. It’s super smooth and creamy and
has a delicious, subtly sweet pumpkin flavour.

TURMERIC CARROT OATMEAL COOKIES
prep t im e: 10 min co o k t i m e : 12 min yi e l d : 12 cookies
Hearty, satisfying, soft and chewy, these comforting cookies

are just what you need for a wholesome treat. They’re oil-free,
2 flax eggs (mix 2 tbsp ground
gluten-free, vegan and sweetened naturally with pure maple
flax with 6 tbsp water) syrup. Enjoy these bright orange cookies!
1 cup rolled oats

I NST R UCT I O NS
1/2 cup oat flour (make by Pre-heat the oven to 350 degrees.
blending or food processing Mix the flax eggs in a small bowl and set aside.
oats, you’ll need a little more Add all the dry ingredients to a bowl and mix well to combine.
than 1/2 cup of oats to make 1/2 Mix in the flax egg, pure maple syrup, natural peanut butter and
cup of oat flour) pure vanilla extract.
Fold in the carrots, walnuts and coconut.

1/2 tsp baking powder
Line a baking pan with parchment paper or very lightly grease
1/2 tsp sea salt it, or use a silicon baking mat.
Placing 12 balls of dough on a baking pan and press each ball

2 tsp ground turmeric
down into a cookie. Bake for 12-15 minutes until firm and golden
brown.
1/2 cup natural peanut butter
1 cup finely grated carrot
1/2 cup unsweetened shredded

coconut
1/2 cup walnut pieces
426 Deryn Macey

TAHINI DATE COOKIES
prep t im e: 10 min co o k t i m e : 10 min yi e l d : 12 cookies
These vegan tahini date cookies are perfectly sweet with hints of caramel thanks to naturally sweet dates. If you
love tahini, you’ll love these simple, healthy cookies made with just 3 wholesome ingredients: oats, dates and tahini.
1 1/2 cup (150 g) oats (use gluten-

free certified oats if needed)
1/2 cup (140 g) tahini
1 1/2 cup lightly packed (260 g)

pitted dates
optional: pinch of sea salt
Add all ingredients to a food processor or high-speed blender and process until it forms a thick dough.
Shape into 12 cookies and place on a parchment paper or silicone mat-lined baking sheet.
Bake for 10 minutes and let cool on the pan before handing.

TAHINI HEMP SEED BARS
prep t im e: 10 min co o k t i m e : 30 min yi e l d : 16 squares
These bars will be your new favourite snack/obsession/dessert/life…whatever you wanna call them. They are so good.
They’re perfectly chewy and sweet and I really just want to sit down with a whole pan and not share a single one.
But I’ll at least share the recipe with you so you can enjoy these amazing bars too!
1 cup quick oats
1 cup hemp seeds
1 cup packed, pitted fresh

medjool dates
1/2 cup unsweetened coconut
1/2 cup tahini
1/4 cup maple syrup
1/2 tsp sea salt
Place the oats in a food processor or high-powered blender and pulse a few times. Add the rest of the ingredients
and mix until it forms a thick dough.
Prepare a square baking pan with non-stick cooking spray or line with parchment paper. Press the dough into the
pan, taking a few minutes to press it into all corners and getting it as flat as you can.
Bake at 325 degrees for 30 minutes. Remove from oven and let cool completely before handling. Cut into 16 squares
and store in the fridge.
Serving Size: 1 Calories: 187 Fat: 10 g Carbs: 22 g Fiber: 3 g Protein: 6g
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NO-BAKE PEANUT BUTTER BLONDIES
prep t im e : 10 min f re eze t i m e : 2 h ours yi e l d : 16 bars
You can make these no-bake peanut butter blondies with or

without the peanut butter frosting, either way they’re delicious
For the Blondies
and they’re sure to win over anyone you feed them to. You only
2 cups (280 g) raw almonds need four simple ingredients and 5 minutes to make the peanut
butter blondies and the frosting is just as easy.
1 1/2 cup (300 g) tightly packed,
pitted soft dates I NST R U CT I O NS
To make the blondies, add the almonds to a food processor and
mix until broken down into a course flour. It’s okay if there are
butter (sub almond butter)
still some larger pieces.
2 tbsp (30 mL) pure maple syrup Add the dates, peanut butter, maple syrup and sea salt and mix
until it forms a thick dough.
1/2 tsp sea salt
Line a square baking pan with parchment paper and then firmly
For the Frosting press the dough into the pan. Take a few minutes to really press it
in, working it into all the corners and smoothing out the surface.
1 cup (200 g) packed, soft pitted
dates Place in the freezer while you make the frosting.
To make the frosting, place the dates and the hot water in a small
3 tbsp hot water dish and let sit for 10 minutes. After 10 minutes, dump the dates
and water into a food processor or blender and mix to create a
paste. Add the rest of the ingredients and blend until it forms a
butter
thick, smooth frosting.
3 tbsp (45 g) coconut oil Spread the frosting over the blondies then place in the freezer
for 2 hours to set.
2 tbsp almond milk
pinch of sea salt
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CASHEW COOKIE DOUGH BARS
prep t im e: 10 min wai t t i m e : 2 h ours yi e l d : 16 bars
Cookie dough and chocolate. Just gonna leave it at that.
For the Cookie Dough Base
2 1/2 cups (350 g) raw cashews
3/4 cup, tightly packed (225 g),

pitted dates
1/2 tsp sea salt
For the Chocolate Ganache
1/2 cup (110 g) coconut oil,

melted
3/4 cup (67 g) cocoa powder
1/4 cup (80 g) pure maple syrup
To make the cookie dough base, all the cookie dough ingredients to a high-speed blender or food processor and mix
until it forms a dough. Press the dough into a square baking pan lined with saran or parchment paper and place in
the freezer for 10 minutes.
To make the chocolate ganache, whisk together the melted coconut, maple syrup and cocoa powder. Pour the
liquid chocolate mixture over the cookie dough base and put back in the freezer for 2 hours. Lift the bars out of the
pan, slice into 16 bars. Store in the freezer.
N OT ES
You’ll need to use soft, sweet dates in this recipe. If your dates are hard and dry, you can try soaking them in hot
water for 15 minutes and draining before using however I recommend using a fresh, soft date such as medjool or
sayer dates.

SUGAR-FREE CHOCOLATE FAT BOMBS
prep t im e : 5 min wai t t i m e : 30 min yi e l d : 15 ch ocolates
These freezer coconut oil chocolates have the most amazing, rich dark chocolate flavour and smooth, creamy
texture. Enjoy this high-fat, low-carb treat daily to keep sugar cravings at bay.
3/4 cup coconut oil (130 g,

measured solid, then melted)
1/2 cup cacao powder (60 g, sub

cocoa powder)
20–25 drops organic liquid stevia
1/4 tsp sea salt
Add the coconut oil to a microwave safe bowl or small saucepan and either melt in the microwave for 30-45 seconds or
stovetop for a couple minutes until it’s completely melted with no leftover chunks.
Gently stir in the cacao powder until you have smooth melted chocolate. Stir in 20 drops of stevia, taste and add a few
more if desired. Stir in the sea salt, if using or sprinkle sea salt on top once you’ve added the mixture to the ice cube tray.
Use a tablespoon to evenly divide the mixture between 15 servings. I use a silicone ice cube tray to make these. You can
also use silicone cupcake liners or chocolate molds. It should work out to about 1 and 1/3 tbsp per chocolate. I add 1 tbsp to
each square then add another 1 tbsp to every 3 squares to get it as even as possible. Place the ice cube tray in the freezer
for 30 minutes until the chocolates are frozen solid.
Pop them out of the tray and store in the freezer in a sealed container for up to 3 months. I love eating these straight
from the freezer and letting them melt in my mouth for the most delicious rich dark chocolate treat. For more of an Icy
Square, softer chocolate you can bite into, let them sit at room temperate for 5 minutes before eating.
Serving Size: 1 Calories: 85 Fat: 9 g Carbs: 1.5 g Fiber: 0.5 g Protein: 0.5 g. Nutrition facts are per chocolate if you make a batch of 15.
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433 Deryn Macey
VEGAN PUMPKIN PIE FUDGE
prep t im e : 5 min f re eze t i m e : 3 h ours yi e l d : 24 bites
This decadent, whole-food based fudge only requires a few,

plant-based ingredients to make and will be sure to satisfy
30 fresh, pitted medjool dates
your sweet tooth. It’s smooth and creamy and tastes just like
(392 grams before they’re pumpkin pie!
pitted)
I NST R UCT I O NS
1/2 cup natural smooth peanut
Place all ingredients in a food processor or high-powered
butter (or almond butter) blender and process until smooth.
1/2 cup pure pumpkin puree Spread the mixture into a wax or parchment paper-lined loaf
pan.
1/3 cup coconut oil, melted Place the pan in the freezer to set for at least 3-4 hours.
2 tsp pumpkin pie spice Remove, lift out of pan, cut into 24 pieces and enjoy!
Store in the freezer in a container.
NOT E S
You can substitute almond butter or sunflower seed butter for
the peanut butter. Just make sure it’s not too drippy.

435 Deryn Macey
VEGAN CHOCOLATE PEANUT BUTTER CUPS
prep t im e: 15 min f re eze t i m e : 1 h our yi e l d : 12 cups
These simple and delicious chocolate peanut butter cups are

sure to satisfy any chocolate-lovers craving! They’re sweet and
Chocolate
salty and a cinch to make! Store them in the freezer for a quick
snack anytime of day.
1/2 cup melted coconut oil
6 tbsp pure maple syrup I NST R UCT I O NS

Mix together the first set of melted coconut oil, maple syrup and
1/2 cocoa powder raw cocoa powder in a bowl.
Peanut Butter Filling Spoon about 1/2 tbsp-1 tbsp into the bottom of muffin cups, it
should make 12 large cups.
1 cup natural peanut butter
Place in the freezer for 10 minutes.
(sub almond butter or
sunflower seed butter) Mix together the ingredients for the peanut butter filling in a
bowl. Mix well until it’s smooth and the nutritional yeast is mixed
2 tbsp coconut oil in completely.
1 tbsp maple syrup Remove the chocolate cups from the freezer and spoon the
peanut butter filling into each cup. It should be about 1 heaping
1/4 tsp sea salt tbsp/cup.
2 tbsp nutritional yeast Place in the freezer for 20-30 minutes or until hardened.
While the peanut butter is setting, mix together the second

set of chocolate ingredients. Once the peanut butter cups are
ready, spoon the mixed chocolate ingredients over top of the
peanut butter.
Place back in the freezer for about 10 minutes or until the

chocolate is set.
Enjoy!
Store in the freezer in an air-tight container. Makes 12 large cups.
NOT E S
For a coconut oil-free version, use melted dark chocolate or
dairy-free chocolate chips to make the chocolate portion of this
recipe.

SALTED TAHINI CARAMEL CUPS
prep t im e: 10 min f re ez i n g t i m e : 1 h our yi e l d : 10 cups
These are one of my all-time faves. You will love them too! They have the most amazing flavour and just melt in your
mouth. If you love tahini and caramel, these are just for you.
1/3 cup melted coconut oil
1/2 cup raw tahini
1 tsp pure maple syrup (optional)
1 cup packed, pitted dates
1/4 tsp sea salt
Soak the dates in hot water for 10 minutes. White they’re soaking, mix the melted coconut oil, tahini and maple
syrup together in a bowl.
Add 1 tbsp of the mixture into 10 muffin liners and place in the freezer to harden. They should only take 5-10 minutes
to harden completely.
Blend the dates with the sea salt until completely smooth and creamy. Divide the date mixture by spoonfuls into
the muffin liners and pour the remaining tahini mixture over top. Spreading around a little so they’re somewhat flat.
Place back in the freezer until hardened, about 20-30 minutes. Store in the freezer.
These can be made with any kind of nut or seed butter so feel free to mix it up with sunflower seed butter, almond
butter or peanut butter.

EASY BAKED CINNAMON PEARS
prep t im e : 2 min f re ez i n g t i m e : 25 min yi e l d : 1 +
These healthy baked pears can be a sweet and simple snack or a fancy, decadent dessert. Serve them on their own
or try them topped with coconut yogurt, nuts and granola.
ripe pears
1/2 tsp pure maple syrup (per pear)
generous sprinkle of cinnamon
Optional Toppings
coconut yogurt (or other non-dairy

yogurt of choice)
nuts of choice (try walnuts,

hazelnuts, almonds or pistachios)
granola
Slice the pears in half and gently scoop out the seeds. Drizzle each pear with maple syrup and sprinkle with cinnamon.
Bake on a baking pan or in an oven-proof dish until soft and tender, about 25-30 minutes.
Top with your choice of coconut yogurt, coconut butter, almond butter, granola or nuts. This works wonderfully with
apples too!
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RECI PE N OTE S
You can store these at room temperature or in the fridge. I like storing in the fridge because they get
extra fudgy and delicious that way.
It’s not imperative that you use extra ripe bananas, as long as they’re not under ripe it will work fine.
Very ripe bananas will result in richer, sweeter brownie but the recipe will work either way.
You can either stir in the chocolate chips and bake as is. Or add them on top, then spread them
around once they melt. I like spreading them so they’re evenly distributed over top of each.
I think you should be able to replace the applesauce with extra banana or even pumpkin puree but I
haven’t tested it, so I can’t guarantee the same result.
These are definitely a healthy-tasting treat so don't expect a decadent brownie. We can only ask so
much from 5-ingredients and 82 calories, you know?

FUDGY FLOURLESS PROTEIN BROWNIES
One of my favourite, quick treats is two-ingredient “magic”

brownies. They’re made by simply mixing very ripe bananas with
2 (200 g) very ripe bananas
cocoa powder. I don’t know how they work but somehow they
1/4 cup (80 mL) unsweetened bake up into amazingly decadent, healthy goodness, hence the
applesauce “magic” factor. These flourless protein brownies are an upgraded,
extra rich and fudgy version that favourite.
1/2 cup (60 g) cocoa powder I’m kind of obsessed…they’re right behind me in the fridge at this
very moment…just sittin’ there, being all delicious and stuff…k,
1 scoop (41 grams) vegan protein
I’m going to get another one! But NBD, one brownie comes in at
powder, vanilla or chocolate just 82 calories with 13 grams of carbs, 2 grams of fat and 5 grams
of plant-based protein. So have one, or two..or three.
2 tbsp (30 g) dairy-free chocolate
chips
I NST R U CT I O NS
Place the bananas, applesauce, cocoa powder and protein

powder in a food processor and mix until completely smooth.
Prepare a loaf pan with non-stick cooking spray then spoon in

the batter from the food processor. It will be very thick so this
takes a bit of work. Use a spoon to spread it out so it’s flat and
even.
Evenly distribute the chocolate chips on top.
Place them in the oven. After a few minutes, remove and use
the back of a spoon to spread the melted chocolate chips. Place
back in the oven.
Bake for 20 minutes. They’ll seem under done when you take
them out but once they cool, they’ll be good to go.
Let cool in the pan then slice into 8 squares.
440 Deryn Macey

DOUBLE CHOCOLATE RAW VEGAN BROWNIES
prep t im e: 10 min f re ez i n g t i m e : 1 h our yi e l d : 12 brownies
These yummy little cinnamon energy balls are just 80 calories a pop so you can go ahead and enjoy a couple
anytime for a healthy sweet treat. Try them straight from the freezer, YUM! They’re also awesome crumbled over
smoothie bowls or banana nice cream.
1.5 cup (190 g) walnuts
2.5 cups (425 g) pitted dates, loosely

packed
1/2 cup (35 g) raw cacao powder or

cocoa powder
1/2–1 tsp sea salt (if you want a salted

brownie flavour go for the full 1 tsp ,
if not, use 1/2 tsp)
1/2 cup (85 g) dairy-free chocolate

chunks, chocolate chips or chopped
dark chocolate
Add the walnuts to a food processor or high-powered blender and pulse a few times to break down the rest of the
ingredients, except for the chocolate and process until it forms a thick dough.
Add the chocolate and pulse a few times to break down and bit and mix into the dough.
Line a loaf pan with saran wrap, parchment paper or wax paper. Firmly press the dough into the pan, taking a few
minutes to work it into every corner and smooth it out.
Place in the fridge for a few hours or the freezer for about an hour. Lift and cut into desired-sized brownie.

RAW HEMP SEED BROWNIES
prep t im e: 10 min f re ez i n g t i m e : 1 h our yi e l d : 16 brownies
I am in love, love, love with these raw hemp seed brownies. You’ll only need 4 ingredients to make them: walnuts,
hemp seeds, dates and cacao, there’s no baking required, they have no added sugar and they’re so nutritious you
can enjoy them for breakfast, dessert or a snack anytime you feel like it. Amazingly rich and decadent chocolate
flavour and texture. These are a must-try!
2 cups (350 g) soft pitted dates
1 cup (140 g) hemp seeds
1 cup (110 g) raw walnuts
1/3 cup (35 g) raw cacao powder (can

substitute regular cocoa powder)
1/2 tsp sea salt (optional for flavour)
Add all ingredients to a food processor and mix until it forms

a thick dough.
Press the dough into a square baking pan lined with

parchment, wax paper or saran.
Place in the freezer for a couple hours then lift out of the pan
and cut into 16 squares. Store in the fridge or freezer.
442 Deryn Macey

CHOCOLATE COCONUT PROTEIN BROWNIES
prep t im e: 10 min coo ki n g t i m e : 15 min yi e l d : 8 brownies
You only need 6 simple ingredients to make these delicious, vegan chocolate coconut brownies. They’re oil-free,
gluten-free, grain-free and have an amazing rich flavour and texture. Enjoy as a snack, dessert or even breakfast!
2 large, very ripe bananas (300 g, 2

large or 3 small, spotty is perfect!)
1 cup (120 g) unsweetened shredded

coconut
1 scoop (30 g) chocolate vegan

protein powder (vanilla is fine too)
1/4 cup (30 g) cocoa powder
1 tsp stevia powder, 8 drops liquid

stevia drops or 1-2 tbsp pure maple
syrup or coconut sugar (optional, for
a bit of added sweetness)
2 tbsp (30 g) + 2 tbsp (30 g) dairy-

free chocolate chips
1/2 tsp salt (optional)
1 tsp pure vanilla extract (optional)
Place all the ingredients except the chocolate chips in a food processor or blender and mix until it forms a thick
batter. Stir in the 2 tbsp of chocolate chips.
Line a loaf pan with parchment paper or spray with non-stick cooking spray then fill with the batter, using a spoon
or spatula to spread flat. Evenly sprinkle the remaining 2 tbsp of chocolate chips on top.
Let cool for a couple of minutes in the plan then cut into 8 squares and gently lift out of the pan.
Serving Size: 1 Calories: 202 Fat: 13 g Carbs: 19 g Fiber: 5 g Protein: 5

DIPS, SAUCES
AND
CONDIMENTS
Even though many of these are already included in the book in other
recipes, I thought it would be helpful to include them again here for
easy access.
Use these sauces, dips and dressings for your own salad and buddha
bowl creations, in sandwiches and wraps and for dipping.
You'll also f ind the how-to for roasted red peppers as well as recipes
for tofu ricotta, date caramel sauce, guacamole, coconut bacon, vegan
parmesan, chia seed jam and 2 kinds of oil-f ree hummus.
444 Deryn Macey

LEMON TAHINI SAUCE AND VARIATIONS
prep t im e: 10 min co o k t i m e : 0 min yi e l d : 3/4 cup
Follow the ingredients for a basic lemon tahini sauce then have some fun with the variations! For my go-to version,
I use garlic powder so I don't have to blend it but feel free to use minced garlic and blend it if you prefer. The
consistency can be adjusted by adding more or less water. For a thick and creamy spread, use less water, for a
thinner salad dressing, slowly add more water until it reaches your desired consistency.
1/4 cup water
1 tsp garlic powder (or blend in 2-3

cloves garlic)
1 tsp sea salt
up to 1 tbsp pure maple syrup

(optional, for a slightly sweet sauce, I
sometimes add it, sometimes not)
Variations
Maple Tahini Sauce - Reduce the

lemon to 1 tbsp, add 2 tbsp apple
cider vinegar and 2 tbsp maple
syrup
Herbed Tahini Sauce - Add up to 1/2

cup lightly packed fresh herbs such
as dill, cilantro or basil
Curried Tahini Sauce - Add 2 tsp

curry powder and a pinch of cumin.
Turmeric works well here too
Miso Tahini Sauce - Add 1 tbsp miso

paste and 2 tsp soy sauce or gluten-
free tamari. Adjust water to reach
For the basic version, whisk the ingredients together until desired consistency.
smooth and creamy. Ginger Tahini Sauce - Blend in 1
Variations can be whisked but I'd recommend blending them tsp of ginger powder or up to 1 tbsp
for more even flavour and a smoother consistency. minced fresh ginger.
Balsamic Tahini Sauce - Replace

lemon with balsamic vinegar and
add up to 2 tbsp pure maple syrup.
Adjust water as needed.
Calories: approx. 2 tbsp Calories: 75 Fat: 6 g Carbs: 4.4 g Protein: 2.3g

CAESAR SALAD DRESSING
Enjoy this with a big bowl of romaine topped with
homemade whole wheat croutons. I love this stuff!
150 g of soft tofu, approx. 1/2 cup
2 tsp garlic powder
1 tsp sea salt

Serving: 1/2 of recipe Calories: 89 Fat: 3 g Carbs: 6 g Protein: 8 g
ALMOND SATAY SAUCE

This is a great go-to sauce for stir fries, noodles, salads,
Buddha bowls and for dipping. I love it and make often!
This makes 3-4 servings.
3 tbsp almond butter
2 tbsp sweet chili sauce
3 tbsp tamari or soy sauce
446 Deryn Macey

MAPLE LIME DRESSING
This dressing is seriously addicting. Use it as a dip or over
any and all salads and Buddha bowls. It's so good. Makes
about 4 servings.
3 tbsp water
1 tbsp red wine vinegar
1/2 tsp sea salt

1/2 tsp garlic powder
COCONUT PEANUT SAUCE

This sauce is great over all kinds of Buddha bowls or
mixed with baked tofu or tempeh. You can even use it as
a marinade for tempeh or tofu before baking into ooey,
gooey, crispy goodness. It's also good for a dip for salad
rolls. Blend until smooth. Makes about 4 servings.
1/2 cup (125 mL) light coconut milk
1/4 cup (75 g) natural peanut butter
2.5 tbsp soy sauce
2 tsp sriracha sauce
2 tsp rice wine vinegar
5 cloves garlic
1/2 tsp sea salt
Calories: approx. 2 tbsp Calories: 102 Fat: 8 g Carbs: 7 g Protein: 3 g

BALSAMIC VINAIGRETTE
Use this go-to balsamic dressing over your favourite
salads. This makes 4-5 servings and can be stored in the
fridge for a week or so. You can also use this as a marinade
for tempeh.
3 tablespoons balsamic vinegar
2 tablespoons apple cider vinegar
2 tablespoons extra virgin olive oil or

avocado oil (sub vegetable stock for oil-free)
1 tablespoon dijon mustard
1 1/2 tablespoons pure maple syrup

Serving: 1/6th of recipe Calories: 71 Fat: 5 g Carbs: 5.5 g Protein: 0 g
AVOCADO CILANTRO SAUCE

Blend and serve! Great for dipping, tacos, burritos,
buddha bowls and wraps.
1 ripe avocado
1 cup lightly packed cilantro (35 g)
2 tbsp lime juice
1/3 cup water
1/2 tsp sea salt
optional: 1/2 a jalapeno, de-seeded
448 Deryn Macey

MISO GRAVY
prep t im e: 10 min co o ki n g t i m e : 6 min yi e l d : 4 -6
This miso sauce is delicious on just about anything. Tofu scramble, baked fries, Buddha bowls, roasted veggies...you
name it. It's a breeze to make too. Heat until thickened and serve.
1 1/4 cup vegetable stock
2 tbsp brown rice flour
2 tbsp nutritional yeast
1 tbsp arrowroot powder
2 tbsp soy sauce (use gluten-free

tamari if needed)
Add all of the sauce ingredients to a small saucepan and whisk over medium heat until it thickens, about 6-7 minutes.
This can be stored in the fridge for up to 5 days.
Calories: 1/4 of recipe Calories: 50 Fat: 1 g Carbs: 9 g Protein: 2 g

MUSHROOM GRAVY
prep t im e: 10 min co o ki n g t i m e : 5 min yi e l d : 4 cups
This easy gravy is low in fat, tastes great and goes with all your holiday favourites.
1/2 a white onion
10 small white or crimini

mushrooms, sliced
5 tbsp brown rice flour

tamari
1 tsp each onion powder, garlic

powder, dried thyme and dried
sage
1 1/2 – 2 cups vegetable stock

(start with 1 1/2 cups, add a bit
more if it’s too thick)
2 tbsp nutritional yeast
1/2 tsp sea salt, or more to taste
Add the onion and mushrooms to a sauce pan with a splash of the vegetable stock. Cook until softened. Add the rest
of the ingredients and stir until thick and creamy (start with 1 1/2 cups of stock and add a little more if you find it’s
too thick). Season with additional salt and pepper, if desired. You can serve it at is or if you prefer, it can be blended
for smooth gravy.
This makes 4 cups of gravy, which is quite a bit but works well for holidays. If you're only serving a few people, I'd
suggest cutting the recipe in half.
The gravy can be re-heated in the microwave or stove top and leftovers can be stored in the fridge in an air-tight
container for up to 3 days.
Serving: 1/2 cup Calories: 126 Fat: 3 g Carbs: 19 g Protein: 5 g
450 Deryn Macey

VEGAN QUESO
Use this a dip, over homemade nachos, with steamed
broccoli or anywhere else you'd use a cheesy sauce. To
make it, simple blend until smooth and creamy.
1 cup water
1 cup raw cashews
2 heaping tbsp tomato sauce (40 g)
1 1/2 tsp sea salt
3/4 tsp turmeric

Serving: 1/6th of recipe Calories: 169 Fat: 11 g Carbs: 9 g Protein: 6 g
OIL-FREE PESTO SAUCE

This simple oil-free pesto is great over spaghetti squash,
zucchini noodles, pasta or roasted veggies. If you don't
want to do tofu, I also have a version made with green
peas and cashews. You can find it on the blog by searching
from the homepage. To make, just blend and enjoy.
6 cups (550 g) fresh spinach
1/2 package (150 g) soft tofu
1 bunch or package of (50 g, approx. 1 cup

lightly packed) fresh basil
1/3 cup (30 g) nutritional yeast
6 cloves garlic
2 tablespoons fresh lemon juice
for a chunkier pesto, add up to 1/3 cup

cashews, hazelnuts, walnuts, pine nuts or
almonds
Calories: 1/6th of recipe Calories: 110 Fat: 1 g Carbs: 9 g Protein: 14 g

KALE WALNUT PESTO
Enjoy this rich and creamy pesto over zucchini noodles,
pasta or with roasted vegetables. It's also delicious in
sandwiches and wraps, with tofu scramble or on top of a
baked sweet potato. You can use spinach in place of kale
if you like and the walnuts can be replaced with almonds,
cashews or pine nuts. To make it, add everything except
the oil to a food processor blender and mix. Slowly add the
olive oil until you reach your desired consistency.
2 cups chopped kale leaves, spine removed
1 cup fresh basil
1/2 cup walnuts
4 large cloves of garlic
1/2 cup extra virgin olive oil, or more to

desired consistency
1/2 teaspoon sea salt, or to taste

1/2 teaspoon black pepper, or to taste
TERIYAKI SAUCE
A homemade teriyaki sauce you can use for rice, stir
fry, buddha bowls. and dipping. To make it, whisk the
ingredients together in a small sauce pan until thickened.
This can take anywhere from 4-10 minutes.
1/2 cup soy sauce
1/4 cup water
1 tbsp fresh ginger root, minced
1 tbsp cornstarch or arrowroot powder
Serving: 1/4 of recipe Calories: 58 Fat: 0.2 g Carbs: 12 g Protein: 2.7 g
452 Deryn Macey

CHIMMICHURRI SAUCE
Chimmichurri is great for burritos, burrito bowls, tacos,
breakfast bowls and Buddha bowls. It's bright, tangy and
packed with nutrition. Just blend and enjoy.
1 1/2 cups fresh parsley
1 1/4 cup fresh cilantro
2 tbsp olive oil
1/4 cup red wine vinegar
3 cloves garlic
1/8 tsp sea salt

2 tbsp water
Serving: 1/4 of recipe Calories: 90 Fat: 7 g Carbs: 6 g Protein: 1.2 g
MAPLE DIJON VINAIGRETTE

This simple dijon dressing works well over any green
salad. To make it, just whisk or blend and enjoy. Store any
extras in the fridge for up to 1 week.
3 tbsp white wine vinegar, red wine vinegar

or balsamic
1 tbsp water
1 tsp garlic powder
1/2 tsp sea salt

ALMOND PAD THAI SAUCE
Enjoy this sauce with pasta, rice noodles, over Buddha
bowls, chopped salads, spread in sandwiches and wraps
or as a dip for veggies or fresh salad rolls. Blend and enjoy.
3 tbsp tamarind paste (45 g)
3 tbsp tomato sauce (45 g)
2 cloves garlic
2 tbsp soy sauce (or GF tamari or coconut

aminos)
5 tbsp water (or more to adjust consistency)
1/4 tsp red pepper flakes (omit if you don’t want

it spicy)
1/2 tsp unprocessed stevia (sub 1 tbsp pure maple

syrup or 2-3 small soft pitted dates, or to taste)
1/2 tsp each sea salt and coriander
SPICY MAYO
Try this with an Asian-inspired buddha bowl, homemade
sushi or as a spread in sandwiches or wraps. You can
also make a basic version of this by mixing sriracha with
vegan mayo or hummus, using about 1/3 cup to 2 tbsp
sriracha. Just blend and enjoy.
1/2 cup raw cashews
5 tbsp water (plus more to adjust

consistency, if desired)
1 tbsp fresh lime juice or rice vinegar
1/2 tsp sea salt
2 tsp soy sauce
1 tbsp + 1 tsp sriracha sauce
454 Deryn Macey

CHIPOTLE CASHEW SAUCE
This sauces makes a great dip and is delicious over tofu
scramble, in burritos and tacos and just about anywhere
else. Blend until smooth.
2/3 cup raw cashews
3/4 cup water
3 cloves garlic
3 chipotle peppers in adobo plus 2 tsp of the

adobo sauce
1 tbsp lemon juice
1 tsp cumin
1 tsp sea salt
Serving: 1/6th of recipe Calories: 86 Fat: 6 g Carbs: 6 g Protein: 2.4 g
RANCH SAUCE
This is a simple version of ranch sauce you can use in
wraps, as a dip or on salads. It can also be made with raw
cashews or tahini. To use cashews, use 1/3 then add water
to reach desired consistency. To use tahini, use 5 tbsp
then add water to reach desired consistency.
1 package soft tofu
1 tsp garlic powder
1 tsp onion powder
1 tsp sea salt
handful of fresh parsley, finely chopped

BBQ SAUCE
Prepare this by whisking all the ingredients together in a
small sauce pan and bringing to a light boil. Reduce heat
and simmer for 15-20 minutes, stirring occasionally until
it’s thickened slightly. This is great for burrito bowls, as a
marinade for tofu or anywhere else you'd use BBQ sauce.
3/4 cup organic ketchup
1/3 cup water
1/4 cup white vinegar
2 tbsp soy sauce or gluten-free tamari
1/2 tsp each chili powder, garlic powder and

onion powder
1/4 tsp paprika
optional, for spicy BBQ sauce: 1/4-1/2 tsp red

pepper flakes or cayenne powder
Serving: 2 tbsp Calories: 40 Fat: 0 g Carbs: 10 g Protein: 0 g
GUACAMOLE
This can be served chunky by just chopping everything
and adding to a bowl, or mashed up for a smoother dip.
Feel free to leave out the tomato or onion if you're not
into it. Just avo, lime, garlic and sea salt is delish. Use this
everywhere!
3 ripe avocados (firm with a bit of give but not too

soft)
juice from 1/2 a fresh lime (plus more as needed)
1/4 a large red or white onion, finely diced
3 cloves of garlic, minced
1 small tomato, finely diced
1/2 a jalapeno, de-seeded and minced (reduce or

omit if you don’t want it spicy)
handful of fresh cilantro, finely chopped
sea salt to taste
Serving: 1/6th recipe Calories: 115 Fat: 10 g Carbs: 6 g Protein: 2 g
456 Deryn Macey

HERBED TOFU RICOTTA
prep t im e: 10 min co o ki n g t i m e : 0 min yi e l d : 6 -8 ser vin gs
This simple tofu ricotta takes just minutes to make and you only need some basic, everyday ingredients. Leave it
plain or add fresh basil to make herbed ricotta. Serve this over a big bowl of zoodles or pasta, spread in sandwiches
or as a dip for raw veggies. It gets nice and melty when mixed into warm pasta, which is one of my favourite ways
to eat it.
1 package extra-firm tofu
1 tsp sea salt
4 cloves garlic
1 cup lightly packed fresh basil

(30 g, sub dill, chives or other
fresh herb of choice)
Blend all of the ingredients except for the basil until smooth, then add the basil and pulse a few times to combine.
Serve over zucchini noodles, on crackers or a toasted bagel, vegan pizza, use for lasagna, as a dip for veggies, spread
it in a wrap or sandwich or anywhere else you’d use ricotta. Store in the fridge up to one week.
How to Use: with zoodles and tomato sauce, spread on avocado toast, on rice cakes with thinly sliced cucumber,
stuffed in pasta shells, baked and topped with tomato sauce, for vegan lasagna, in sandwiches with cucumber,
tomato, lettuce and avocado, on vegan pizza, spread on toast or crackers.
Serving Size: 1/6th of recipe Calories: 77 Fat: 3 g Carbohydrates: 3 g Protein: 8 g

VEGAN PARMESAN
prep t im e : 5 min coo ki n g t i m e : 0 min yi e l d : 10 ser vin gs
Vegan parmesan is an awesome condiment to keep in the fridge for adding flavour and nutrition to meals. You can
use it on salads, soups, pasta, pizza, sandwiches and more. To make quick and easy vegan parmesan:
2/3 cup (100 g) raw cashews
3 tbsp (15 g) nutritional yeast
1/2 tsp each sea salt and garlic

powder
To make it , simply add the ingredients to a blender or food processor and pulse a few times until the texture
resembles parmesan cheese. You can store any extra in the fridge for up to 3 weeks and use on all sorts of recipes
like homemade pizza, pasta, salads, soups and anywhere else you'd use parmesan.
The salt and garlic powder are optional but they do add a bit of extra flavour. You can use any kind of nut or even
sunflower seeds to make it but I usually use cashews. Almonds or pine nuts are good too. You’ll need nutritional
yeast to add the cheesy flavour you’d expect from parmesan and the cashews give it just the right texture and
perfect hint of sweetness.
Store the finished product in the fridge for up to 3 weeks.
Serving Size: 1 tbsp Calories: 79 Fat: 4 g Carbs: 17 g Fiber: 0.7 g Protein: 5 g
458 Deryn Macey

DATE CARAMEL SAUCE
prep t im e: 10 min co o ki n g t i m e : 5 min yi e l d : 1 cup
Rich and delicious, sweet and salty caramel sauce made with dates! Use this over oatmeal, pancakes or ice cream,
blended into smoothies, in coffee or as a dip for fruit.
7 fresh medjool dates, pitted
3/4 cup hot water
4 tbsp coconut milk (optional, even

just water works but coconut milk adds
wonderful flavour and creaminess)
1/4 tsp vanilla extract
pinch of sea salt
To make, let the dates sit in the hot water for 5-10 minutes then add the coconut milk and vanilla and blend until smooth.
Alternative Caramel Sauce Methods: There are many different ways you can make vegan caramel sauce. Whichever
way you choose to make it, vegan caramel sauce is versatile, delicious and wholesome. Here are a few other options for
this recipe:
1. Coconut milk and coconut sugar. To make it, simmer 1 can of coconut milk with about 3/4 cups of coconut sugar until
thick, which takes about 15 minutes. Add a pinch of sea salt for salted caramel sauce.
2. Coconut sugar, tahini and coconut oil. Dissolve about 1/2 cup of coconut sugar in water in a saucepan over medium
heat. No need to stir it, just let it gently bubble and then remove from heat. Stir in 2 tablespoons each of tahini and
coconut oil. I add salt to this one as well.
3. Coconut oil, maple syrup and tahini. Melt together equal parts coconut oil and maple syrup, stir in 2 tablespoons tahini
or other nut butter for every 1/4 cup of coconut oil/maple syrup. Add salt and vanilla if you like.
4. Dates, maple syrup and coconut milk. To make this version, simply blend about 1/2 cup of pitted dates with 1/4 cup each
of maple syrup and coconut milk. Add salt and vanilla if you like. This is one of my favourites since there is no cooking
melting or cooking involved.
These can all be stored in the fridge and will firm up as they chill. If they're too firm after being in the fridge, you can
Serving Size: 2 tbsp Calories: 75 Fat: 2 g Carbs: 16 g Fiber: 2 g Protein: 1 g

ROASTED RED PEPPERS
prep t im e : 5 min coo ki n g t i m e : 15 min yi e l d : 1 cup
Making your own roasted red peppers is very simple, no fancy equipment or ingredients needed. All you need is red
peppers!
red bell peppers
To make them either line a baking pan with tin foil or a silicone baking mat, cut the peppers in half, remove the
seeds and smash them flat on the pan with the insides facing down. Once they’re ready to go, broil them until they
start to blacken. This usually takes about 10-15 minutes. That’s it!
Well, kind of. Normally, after they’ve blacked I either wrap them in the tin foil or place a dish cloth over them and let
them steam for 10 minutes before peeling off the skins however for this recipe, there’s no need to peel them. We’re
gonna toss those whole blackened peppers right into the blender with the rest of the ingredients. You can pick off
a few of the blackest spots if you want but I just tossed it all in.
Serving Size: 1 roasted red pepper Calories: 37 Fat: 0.5 g Carbs: 7 g Fiber: 2.5 g Protein: 1.2 g
460 Deryn Macey

COCONUT BACON
prep t im e: 5 min co o k t i m e : 10 min yi e l d : 2 cups
Coconut bacon is really easy to make and can be kept in the pantry
for weeks and added to salads, bowls, sandwiches, tofu scrambles and
2 cups coconut flakes
even smoothie bowls. Most coconut bacon recipes call for liquid smoke
2 tbsp tamari or soy sauce but it can be hard to find and I can’t be bothered to buy it just for
coconut bacon, so I make mine without it. I use tamari, maple syrup,
2 tbsp maple syrup apple cider vinegar and smoked paprika. The apple cider vinegar isn’t
required but I like the tanginess it adds. I’ve made coconut bacon with
1 tsp apple cider vinegar just tamari and maple syrup and it still tastes great though.
1/2 tsp smoked paprika

INST R UCT I O NS
Preheat oven to 350 degrees. Add all of the ingredients to a bowl and
mix well. Optional: let marinate for 5-10 minutes.
Spread the coconut on a baking tray. Making sure it’s spread evenly
and overlapping as little as possible. You can use a silicone mat or
parchment paper, or just bake it right on the tray.
Bake for 5 minutes then remove from the oven and give it a quick stir,
again making sure it’s evenly spread around. Place back in the oven for
2 minutes, then give it another quick stir.
Continue, checking every 2 minutes until it’s golden brown and ever so
slightly starting to darken around the edges. Be careful as it can burn
quickly. Once it’s done, let cool completely before storing in an air-tight
container.
N OT E S
• for extra flavour, let the coconut flakes marinate in the sauce for 5
minutes
• make sure you use raw coconut flakes, not sweetened and not
shredded coconut
• make sure it’s spread out evenly on the pan, with minimal overlapping
• after 5 minutes, stir and then place back in the oven, again making
sure it’s evenly spaced and not overlapping too much
• continue to check it every 2-3 minutes until dark brown and starting
to slightly blacken at the edges
• watch carefully as it’s getting close to being done as it will burn easily
• total baking time should be about 10-12 minutes
• let it cool completely before storing, it will harden up and become
crispy as it cools
462 Deryn Macey

BEET HUMMUS
prep t im e: 10 min coo ki n g t i m e : 10 min yi e l d : approx 1 cup
This oil-free healthy hummus is amazing in sandwiches and wraps, spread on crackers topped with avocado and a
bright and beautiful dip for raw veggies.
2 small beets (1 heaping cup

chopped, 200 g), peeled and cooked
(see notes)
1 19 oz can chickpeas, drained and

rinsed (reserve 2 tbsp of the liquid
from the can)
2 tbsp chickpea liquid/aquafaba

(reserved from can of chickpeas)
3 tbsp tahini
3 tbsp lemon juice
1 tsp sea salt
3 cloves garlic
Cook beets to your preference. I steamed mine but you can also roast them in the oven (see notes). They should be easily
pierced with a fork when done.
Place the cooked beets in a food processor or high-speed blender and pulse a few times to break down. Add the rest of
the ingredients and process until smooth and creamy.
Serve right away or store in the fridge for up to 5 days.
N OT ES
To roast beets, preheat oven to 400 degrees, wrap scrubbed beets in tin foil, place on a baking sheet and roast in the
oven until easily pierced with a fork, approximately 45-60 minutes. Once they’re cool, rub off the peel and slice for use in
the recipe. To steam beets, place a steamer basket over a saucepan and add peeled, chopped beets. Cover and steam
until the beets are easily pierced with a fork, about 15-20 minutes. You can keep the skin on for steaming if you prefer, it
will easily rub off once they’re cool.
Serving Size: 2 heaping tbsp Calories: 60 Fat: 2 g Carbs: 7.5 g Fiber: 2 g Protein: 3 g

ROASTED CARROT HUMMUS
prep t im e: 10 min co o ki n g t i m e : 25 min yi e l d : approx 1.5 cup
This is a great way to use up carrots plus it’s packed with nutrition and flavour and high in protein and fibre. Try it as
a spread in a loaded veggie sandwich or wrap or a dip for raw veggies!
1 lb. carrots, peeled and cut into 1

inch pieces
1/2 tsp olive oil (for roasting) + 2

tbsp olive oil
1 19 oz can chickpeas, rinsed and

drained
3 tbsp tahini
2 cloves garlic
1/2 tsp cumin
1/2 tsp sea salt
Place the carrots on a pan, drizzle with the 1/2 tsp of olive oil and roast at 400 degrees for about 20-25 minutes, until
they’re tender and starting to darken.
When the carrots are ready let them cool down a bit then add to a food processor with the rest of the ingredients.
Mix until smooth. Serve right away or store in the fridge for up to 5 days.
Serving Size: 2 tbsp (30 g) Calories: 71 Fat: 2 g Carbs: 11 g Protein: 3 g
464 Deryn Macey

10-MINUTE CHIA SEED JAM
prep t im e : 2 coo ki n g t i m e : 10 min yi e l d : approx 1 cup
This easy chia jam is healthy, sugar-free and ready in just 10 minutes plus you only need 2 ingredients to make it,
fruit and chia seeds! Or add the optional pure maple syrup for a sweeter, more traditional jam that’s still refined
sugar-free.
2 cups frozen berries of choice

such as blueberries, cherries,
blackberries, raspberries or a
mixture of berries
2 tbsp chia seeds
optional sweetener: 1-2 tbsp

pure maple syrup, or more to
taste
Add the frozen berries to a small saucepan and heat over medium heat, stirring occasionally. Once the berries have
thawed and are starting to break down, use a fork or potato masher to break them down further. This should take 5-6
minutes.
Stir in 2 tbsp of chia seeds and very lightly simmer for a few more minutes. If you’re using sweetener, add it now and
adjust taste. Turn the heat off and let sit on the element for 5-10 minutes to thicken.
Spoon into a mason jar and store in the fridge for up to 1 week. It will continue to thicken in the fridge.
Serving Size: 2 tbsp Calories: 37 Fat: 1 g Carbs: 7 g Fiber: 2 g Protein: 1 g

7-DAY
MEAL PLAN
Ready to give this whole thing a shot?
Use this customizable 7-day

meal plan to try a full week of plant-based eating.
Have fun!
466 Deryn Macey

7-DAY MEAL PLAN
Here are a few notes about how this plan works:
• Most days, lunch is going to be leftovers of the previous night’s dinner. This makes
things easy, saves time and is great if you need to take lunch to work. Simply pack up
the leftovers when you make dinner and you’re all set.
• If you follow the meal prep list below, you should be able to have dinner ready each
day in 30-45 minutes or less.
• This meal plan works well for two people but can be adjusted to suit one or more.
• This meal plan is approximately 2000 calories per day and works well for active
individuals. If you need more calories, add one of the recommended extra snacks or
increase portion sizes. If you need fewer calories, omit the snacks or reduce portion
sizes.
• This meal plan is whole food-based and uses minimal processed vegan alternatives
to animal-based foods. There is nothing wrong with enjoying these foods on occasion
and they can certainly be helpful when you’re just starting out with a plant-based
diet, but for this meal plan, for the most part, we’ll be focusing on simple, whole foods,
prepared at home. You will find vegan sausage as part of a breakfast skillet recipe and
I also use vegan protein powder in my smoothie recipes but other than that we’ll be
sticking to whole foods.
MONDAY TO FRIDAY MEAL PLAN

Although I’ve provided a full one-week meal plan, I personally only plan f rom Sunday
night to Thursday night. Friday night I usually eat whatever is leftover and on Saturday
nights we go out for dinner. Plus on the weekend I have more time to prepare meals so
I’m more flexible. I also try to cook with whatever is leftover so I usually leave those days
unplanned.
During the week it’s good to have a solid plan for what you’ll be preparing but the
weekends might include things like homemade pizza, soup and sandwiches, pancakes,
sushi, brunch and other fun meals.
There’s no need to be rigid with your meal plan, especially once you get the hang of
creating plant-based meals without the need for recipes. I’ve still provided a full 7-day
meal plan through but I’ve also included suggestions to change it up based on your
preferences.
HOW TO PREPARE FOR THE WEEK

It’s Sunday and you’re ready to start your a week plant-based eating tomorrow! Who’s
excited!! Every Sunday I like to write down my meal plan for the week and make a meal

prep to-do list and grocery list. Let’s go over the meal prep options if you’d like to plan
ahead and save yourself some time during the week.
SUNDAY MEAL PREP LIST

Meal prepping is optional but if you’re busy during the week it saves a ton of time. Below
I’ve listed my suggested plan for meal prep. I’d prep most of the items on Sunday and if
you want, you can do a mid-week prep on Tuesday or Wednesday.
I never do actual meal prep where I portion out the same meal for 5 days in a row but
if that’s what you need to do to stay on track, definitely go for it. If you’re very tight on
time or just don’t like spending time in the kitchen, this method might be something to
consider, as long as you’re okay eating the same thing every day. In that case, all you need
to do is pick a few of the recipes to make, divide them into containers and you’re all set.
Before you start your prep, review the meal plan first and see if there are any alternative
recipes you plan to make.
FOOD PREP ITEMS

• Cook brown rice for the Vegan BBQ Tofu Bowls and Brown Rice Burrito Bowls.
• Bake the tofu for the Vegan BBQ Tofu Bowls (I’d suggest having Vegan BBQ Tofu Bowls
for dinner Sunday night so you can pack up the leftovers for lunch tomorrow. If not,
prep them for tomorrow by making the baked tofu Sunday to speed things up.
• Wash and chop veggies: lettuce, kale, peppers, broccoli, carrots.
• Make the No-Bake Oatmeal Bars. Store in the freezer.
• Make the Baked Oatmeal for breakfast on Tuesday and a snack on Thursday.
• Make the Coconut Red Lentil Dahl for Monday’s dinner and Tuesday’s lunch.
MID-WEEK PREP
• Bake the sweet potatoes for breakfast and dinner on Thursday and acorn squash for
breakfast on Friday.
ONE WEEK VEGAN MEAL PLAN

Here we go! I’ve provided suggested and alternative recipes for breakfast, lunch, dinner
and snacks for a full week of plant-based eating. I hope you enjoy it.
MONDAY (DAY 1)
Breakfast: Simple Creamy Banana Oatmeal
468 Deryn Macey

Optional: Top with almond butter or peanut butter, a few nuts or seeds and some berries
or sliced apple. To add more protein, stir in 1 scoop of vegan vanilla protein powder and
increase the liquid by 1/4 cup. You'll need about 10 minutes to prepare this recipe if you
want to make it stove-top in the morning and enjoy it at home.
If you need to take it on the road, you can either cook and store it the night before or
make it as overnight oats and just add all the ingredients to a container and place in the
f ridge. In the morning, grab and go! You can eat it cold or heat it up in the microwave
or stove top with a splash of water or plant-based milk. This recipe only serves 1 but can
easily be double or tripled as needed.
LUNCH: VEGAN BBQ TOFU BOWLS
These lunch bowls are best prepped the night before, so I would suggest having them
for dinner the Sunday night before you start your one week meal plan, that way you can
pack up the leftovers for lunch. If you have time to make lunch today, you'll need about 45
minutes to make these.
DINNER: COCONUT RED LENTIL DAHL
Optional: Serve with brown rice, quinoa or naan bread. This simple recipe comes together
in about 30 minutes. Add a large handful of spinach or kale as it finishes cooking to sneak
in some extra greens. For a bigger meal, serve alongside cooked whole grain of choice.
This can be prepped Sunday to save time. Pack up the leftovers for lunch tomorrow.
SNACK: NO-BAKE OATMEAL BARS
Make these easy, no-bake bars on Sunday so they're ready for the week. Enjoy 1 today as a
snack with either an apple or a cup of berries.
Alternative Breakfast Recipes: Big Green Smoothie // Banana Blueberry Chia Overnight
Oats // Squash Protein Pudding Breakfast Bowls.
Alternative Dinner Recipes: Vegan Sweet Potato Peanut Stew // Lentil Sweet Potato Stew
with Kale // Vegan Chickpea Quinoa Stew // Red Lentil Tomato Soup
Alternatives to the No-Bake Bars: Chocolate Chip No-Bake Granola Bars // Sunflower
Sesame Homemade Energy Bars
Optional Extra Snacks or Dessert: Chopped Veggies and Hummus // Piece of Dark
Chocolate with Nut Butter // 2 Dates Stuffed with Nut Butter
TUESDAY (DAY 2)
BREAKFAST: EASY BANANA BAKED OATMEAL
Prep this baked oatmeal on Sunday so it's ready to go for breakfast today. The recipe
makes 6 servings. Store the leftovers in the fridge for a snack later this week. Serve with
berries and nut butter. If you make this the morning of, you'll need 30 minutes.

LUNCH: COCONUT RED LENTIL DAHL
Enjoy the leftovers from dinner last night.
DINNER: BROWN RICE BURRITO BOWL
These take just minutes to prepare if you make the brown rice in advance. If you don't
have brown rice prepped, use quick cooking brown rice to speed things up. Otherwise,
you'll need 45 minutes to cook brown rice f rom scratch. Pack up the leftovers for lunch
tomorrow.
SNACK: COCONUT CHIA BOWLS
To make these, mix 2 tbsp of chia seeds with 1 tbsp of shredded coconut. Add a little water
until it's a pudding consistency then let it sit for 10 minutes up to overnight. Top with fruit,
nuts, seeds and nut butter.
Alternative Breakfast Recipes: Banana Blueberry Chia Overnight Oats // Sautéed Apple
Cinnamon Oatmeal // Peanut Butter Banana Blueberry Oatmeal
Alternative Dinner Recipes: Mediterranean Farro Salad Bowls // Mediterranean Quinoa

Bowls with Tofu Feta // Carrot Beet Kale Salad with Roasted Potatoes
Optional Snack: Kale Spinach Smoothie
WEDNESDAY (DAY 3)
BREAKFAST: EASY VEGAN BREAKFAST SKILLET
This recipe serves 1 but can easily be doubled to serve 2.
Continue Reading
LUNCH: BROWN RICE BURRITO BOWL
DINNER: VEGAN PANANG CURRY WITH TOFU
Optional: Serve with brown rice or another whole grain of choice or zucchini noodles.
SNACK: HUMMUS AVOCADO TOAST
Use 1/2 an avocado and 2 tbsp of hummus. Spread on a small piece of whole grain toast or
2 Ryvita crackers.
Alternative Breakfast Recipes: Green Monster Smoothie // Vegan Chickpea Flour Pancakes
// Vegan Sweet Potato Breakfast Burritos
Alternative Dinner Recipes: Easy Vegetable Chickpea Curry // Easy Vegetable Green Curry
// Spaghetti Squash Noodles Satay
Alternative Snack Ideas: Rice cakes with avocado or almond butter with optional toppings
470 Deryn Macey

like sliced banana, a sprinkle of hemp seeds, chia seed jam or smashed fresh berries, or a
handful of nuts and a piece of fruit or cup of berries.
THURSDAY (DAY 4)
BREAKFAST: SWEET POTATO BREAKFAST BOWLS
These are very easy to make. Just place a baked sweet potato in a bowl or container to-go
and top with nut butter, berries, nuts or seeds, cacao nibs, coconut and/or chia jam.
LUNCH: VEGAN PANANG CURRY WITH TOFU
SNACK: EASY BANANA BAKED OATMEAL
Enjoy a re-heated slice of baked oatmeal topped with berries and nut butter.
DINNER: VEGAN SWEET POTATO TOFU BOWLS
These should come together quickly if you prepped the tofu and sweet potato ahead of
time.
Alternative Breakfast Recipes: Squash Protein Pudding Breakfast Bowls // Carrot Zucchini
Pumpkin Oatmeal // Coconut Yogurt Chia Pudding
Alternative Dinner Recipes: Vegan Buddha Bowl with Tofu and Edamame // Roasted
Potato Avocado Buddha Bowls // Coconut Cauliflower Rice Buddha Bowl // Simple Vegan
Fall Harvest Bowl// Roasted Carrot, Kale and Quinoa Bowl
FRIDAY (DAY 5)
BREAKFAST: STUFFED ACORN SQUASH BREAKFAST BOWLS
These are very similar to yesterday's breakfast except made with acorn squash instead of
sweet potato. I like to fill them with coconut yogurt and granola.
LUNCH: VEGAN SWEET POTATO TOFU BOWLS
DINNER: SPICY CHICKPEA VEGGIE BURGERS
Burger night! Serve with tomato, lettuce and avocado and a green salad or baked potato
wedges.
SNACK: NO-BAKE OATMEAL BARS
Enjoy a leftover snack bar. Add a cup of berries, an apple or some veggies and hummus, if
desired.
Alternative Dinner Recipes: Vegan BBQ Chickpea Salad // Roasted Vegetable Lentil Salad

// Quinoa Beet Burger // Roasted Squash Salad
Alternative Snack Ideas: 1 sliced apple with nut or seed butter of choice.
Dessert Idea: Nut Butter Stuffed Dates. Stuff 1-2 tbsp of nut or see butter of choice into
a couple dates and enjoy! For a special treat, add a couple dairy-f ree chocolate chips to
each and/or a slice of banana.
SATURDAY (DAY 6)
BREAKFAST: BLUEBERRY BANANA SMOOTHIE BOWL
Optional: top with granola, fresh berries, cacao nibs and sliced banana.
LUNCH: EASY VEGAN MINESTRONE SOUP
This soup is easy to make and can be enjoyed for the rest of the weekend.
DINNER: VEGAN BUFFALO CAULIFLOWER WRAPS
Option to make the cauliflower wraps or take the night off and go out for dinner or get
take-out. If you don't have any vegan or vegetarian options in your area, check out Indian
food, Thai food, sushi or Mexican options and browse the menus at other restaurants to
see if there is something that will work.
SNACK: VEGAN CARROT CAKE SMOOTHIE
Enjoy this simple, healthy carrot cake smoothie for an afternoon snack.
Alternative Lunch Recipes: Healthy Kale and Cauliflower Soup // Easy Vegan Minestrone
Soup // Spicy Vegan Black Bean Soup // Vegan Chickpea Vegetable Chowder
Optional Side for the Cauliflower Wraps: Oil-Free Baked Fries
Alternative Dinner Recipes: Vegan Chili Cheese Fries // Buffalo Chickpea Stuffed Sweet
Potatoes
Alternative Snack Idea: Ants on a Log. Spread nut or seed butter over a couple stalks of
celery and top with goji berries, chopped dates, raisins and/or sunflower, pumpkin or
hemp seeds.
Optional Dessert Idea: Healthy Banana Split: slice a banana in half lengthwise and place in
a dish. Top with sliced strawberries, pineapple tidbits, dairy-f ree yogurt, chopped nuts and
a drizzle of melted dark chocolate or dairy-f ree chocolate chips, or homemade chocolate
sauce.
Alternative Dessert Recipes: Vegan Chocolate Peanut Butter Cups // Raw Hemp Seed
Brownies
SUNDAY (DAY 7)
472 Deryn Macey

BREAKFAST: WHOLE WHEAT FLUFFY VEGAN PANCAKES
Optional: top with sliced banana, sautéed apple, berries, nut or seed butter of choice and/
or a drizzle of pure maple syrup.
LUNCH: SPICY CHICKPEA WRAPS
Serve with the leftover kale and cauliflower soup f rom lunch yesterday.
DINNER: VEGAN DRAGON BOWLS WITH MISO GRAVY
This recipe requires a few steps but the reward is well worth the effort. Get the baked fries
in the oven and while those are cooking steam the broccoli and cauliflower, grate the
carrot and beet and make the gravy.
SNACK: COCONUT YOGURT CHIA PUDDING
Serve with berries and banana.
Alternative Lunch Recipes: Avocado Toast with Roasted Red Peppers // White Bean
Avocado Toast // Hummus Avocado Toast
Alternative Snack Recipes: Chocolate Chia Protein Pudding // Sweet and Salty Peanut
Butter Chia Seed Pudding
Optional Dessert: Easy Baked Cinnamon Pears

RESOURCES
Education was where this all started for me.
The very f irst book

I read on these topics was Fast Food Nation back in 2002 and I'd still
recommend it!
This section covers books on plant-based nutrition, ethics, health and

more. I hope you f ind them as helpful as I did.
474 Deryn Macey

RESOURCES
These are my favourite books on plant-based nutrition. These books cover everything
f rom nutrient considerations, the implications of the Standard American Diet, how to
reduce and prevent disease and they provide simple steps you can take towards moving
towards a whole food, plant-based diet. I would recommend starting with How Not to Die,
Eat to Live and Eating Animals but they’re all worth a read.
PLANT-BASED NUTRITION BOOKS

• How Not to Die by Dr. Michael Greger
• Reversing Diabetes by Dr. Neal Barnard
• Engine 2 Diet by Rip Esselstyn
• The Longevity Diet by Walter Longo
• Whole by T. Colin Campbell
• Eat to Live by Joel Furhman
• The China Study by T. Colin Campbell
• Prevent and Reserve Heart Disease by Caldwell B. Esselstyn Jr.
• The End of Heard Disease by Joel Furhman
• Eat to Live Plan to Prevent and Reverse by Dr. Joel Furhman
• The Plant-Powered Diet by Sharon Palmer, R.D.
• Idiot's Guide to Plant-Based Nutrition by Julianne Heaver and Raymond Cronise
• Becoming Vegan by Brenda Davis
• The Thrive Diet by Brendan Brazier
• Proteinaholic by Garth Davis, M.D.
• The Plant-Based Solution by Dr. Joel Kahn
• Forks Over Knifes by Gene Stone
• The Mindful Vegan by Lani Muelrath
• Main Street Vegan by Victoria Moran
• Vegan for Her by Virginia Messina
• The Alzeihmer's Solution by Dean and Ayesha Sherzhai
• The Cheese Trap by Dr. Neal Barnard

• Deep Nutrition: Why Your Genes Need Traditional Food
• Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine
the Foods That Work for You
• The End of Dieting: How to Eat to Live for Life
• Food: What the Heck Should I Eat by Dr. Mark Hyman
• The Longevity Diet: Discover the New Science Behind Stem Cell Activation and
Regeneration to Slow Aging, Fight Disease, and Optimize Weight by Valter Longo
• The Pleasure Trap: Mastering the Hidden Force that Undermines Health and Happiness
• The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain
Advantage
• The Hormone Cure by Dr. Sarah Gottf ried and Dr. Christianne Northrup
• Sleep Smarter by Shawn Stevenson
ANIMAL AGRICULTURE AND ETHICS
• Eating Animals by Jonathan Safran Foer
• Why We Love Dogs, Eat Pigs and Wear Cows By Melanie Joy, PhD
• Dominion by Matthew Scully
• Fast Food Nation by Eric Schlosser
• The Omnivore's Dilemma by Micahel Pollan
• In Defense of Food by Michael Pollan
• How to Create a Vegan World by Tobias Leenaert
• Animal Liberation Peter Singer
• Folks, This Ain't Normal by Joel Salatin
• The Ethics of What We Eat by Peter Singer
• The Cafo Reader
• The Tragedy of Industrial Animal Factories by Daniel Imhof
• The Vegetairan Myth: Food Justice and Sustainability
BEST PLANT-BASED DOCUMENTARIES

Some of these films have very graphic content but I think it’s important for people to
476 Deryn Macey

understand where a lot of the food available to purchase comes from, as well as the
environmental impacts of farming animals. As always, you should do your own research,
but this is a good place to begin learning more on the subject.
• Food, Inc.
• The Ghosts in Our Machine
• Earthlings.
• Forks Over Knives.
• Vegucated.
• Fresh.
• Fat, Sick and Nearly Dead.
• Cowspiracy.
• What the Health.
• Eating Your Alive.
• Plant Pure Nation.
• Peaceable Kingdom.
• Hungry for Change.
BEST HEALTH AND NUTRITION PODCASTS

Not all of these podcasts are plant-based but they all offer loads of amazing information
on health and nutrition. My favourites are The Rich Roll Podcast, The Ultimate Health
Podcast and The Model Health Show. Listening to podcasts has been instrumental in my
education on nutrition, health and a plant-based lifestyle.
• The Rich Roll Podcast
• Live Planted: Practical Vegan Living
• No-Meat Athlete
• Food for Thought: The Joys and Benefits of Living Vegan
• The Ultimate Health Podcast
• The Model Health Show
• The Doctor's Farmacy
• The Health Edge

• Plant Proof
• The Food for Fitness Podcast
• Food Psych Podcast
• Dishing Up Nutrition
RECOMMENDED RICH ROLL PODCAST EPISODES

• #50 with Dr. Garth Davis, Weight Loss Surgeon Turned Plant-Powered Crusader
• #150 with Dr. Garth Davis, Our Misplaced Obsession with Protein: High Fat, Low Carb
Diets, Bad Science and How to Separate Nutritional Fact f rom Popular Science
• #252 with Dr. Neal Barnard, The Power of Nutrition to Prevent and Reverse Disease
• #2 with Dr. Neal Barnard, On Breaking the Dairy Addiction
• #192 with Robynne Chutkan, MD, Live Dirty, Eat Clean, Everything Microbiome
• #79 with T Colin Campbell, How Plant-Based Nutrition Can Prevent and Reverse
Disease
• #7 with Michael Greger, MD, Omega-3’s, Antioxidant Impact on Exercise Recovery and
the How’s and Why’s of Protein Intake
• #199 with Michael Greger, MD, How Not to Die
• #28 with RD Andy Bellatti, Taking a Stand on Real Food
• #44 with Doctor Joel Kahn, How a Plant-Based Diet can Prevent and Reverse Heart
Disease
• #330 with Drs. Dean and Ayesha Sherzai, Alzheimer’s Can be Prevented and Reversed
That’s a great place to start learning more about plant-based nutrition. If you’re interested
in animal welfare, I’d recommend this one with Gene Baur. There are also plenty of
episodes with plant-based athletes so if you’re wondering how eating vegan and
performing at a high level works you can check out Mac Danzig, Patrick Bauboumian,
Timothy Shieff, Landon Casill, Mark Miller, Lelani Munter, Griff Whalen and more.
Other great podcasts are Plant Proof, The Farmacy, The Model Health Show, The Ulitmate
Health Podcast, Ben Greenfield Fitness, Tim Ferris, Joe Rogan, Barbell Medicine, Aubrey
Marcus and Food Psych Podcast.
FAVOURITE VEGAN COOKBOOKS

There are so many great plant-based cookbooks but I’ll list my top 10 here.
1. Oh She Glows
478 Deryn Macey

2. Minimalist Baker
3. Chloe Flavour
4. Chloe’s Kitchen
5. Anything from Isa Chandra (Veganomicon, Isa Does it etc)
6. Vegan Staples
7. Vegan for Everybody
8. The First Mess
9. The Vegan 8
10. Vegan 101
For more indulgent and fun comfort food recipes, try Hot for Food and Edgy Veg. I own
a ton more, such as Power Plates, Food52 Vegan, My New Roots and Deliciously Ella, so if
you have any questions about other cookbooks before you buy, just leave me a comment
below and I’ll get back to you! I also get cookbooks out f rom the library quite often so I
can have a look before buying them.

Plant-Based Macronutrient Cheat Sheet pg 1
480

Carbs

Deryn Macey

Free Foods

Plant-Based Macronutrient Cheat Sheet pg 2

Proteins

Fats

Running on Real Food

481

Plant-Based Grocery List pg 1
482

fresh fresh

frozen
Deryn Macey

dried

canned or dried

canned or jar soy

frozen

Plant-Based Grocery List pg 2

vinegar

oils

miscellaneous

milk

other

for gluten-free baking

Running on Real Food

yogurt

483

Plant-Based Sources of Protein
484
MOSTLY ALL PROTEIN the micronutrients you need. almond butter 2 tbsp 6g
High in protein with low amounts of fat and carbs. green peas 1 cup 9g peanut butter 2 tbsp 7g
vital wheat gluten (seitan) 28 g (1 oz) 21 g broccoli 1 cup 2. 5 g tahini 2 tbsp 7g
vegan protein powder 30 g 20 g mushrooms 1 cup 5g
OTHER FOODS
nutritional yeast 1/4 cup 8g kale, cooked 1 cup 4g
Relatively low amounts of protein but they do
Deryn Macey
spirulina 2 tbsp 8g spinach, cooked 1 cup 5g
contain some and are rich in fibre and other
artichoke hearts 1 cup 6g nutrients, making them excellent foods to include in
PROTEIN + CARB
alfalfa sprouts 1 cup 4.5 g a plant-based diet.
Moderate amount of protein and carbs, high in fiber
asparagus 1 cup 4.5 g sweet potato 1 cup 2. 5 g
and low in fat.
corn 1 cup 4.5 g cauliflower 1 cup 2g
chickpeas 1/2 cup 8g
potato 1 medium 5g brussel sprouts 1 cup 3g
black beans 1/2 cup 7g
avocado 1 medium 3g
kidney beans 1/2 cup 7g HIGHEST PROTEIN WHOLE GRAINS
lupini beans 1/2 cup 13 g Get more protein through whole grain carbohydrates PACKAGED/PROCESSED FOODS
soy beans 1/2 cup 15 g you’re eating, choose these higher protein options. Enjoy on occasion, if desired:
any other bean 1/2 cup 7-9 g quinoa, cooked 1 cup 8g Vegan meat alternatives: serving sizes and protein
lentils, any variety 1/2 cup 9g rolled oats 1/5 cup 5g content ranges but generally, whether vital wheat
bean/lentil pasta 85 g raw 26 g amaranth, cooked 1/2 cup 8g gluten for soy-based, they range from 10-20 g of
protein per serving.
chickpea flour 1/2 cup 12 teff, cooked 1/2 cup 7g
wild rice, cooked 1/2 cup 6g Vegan protein/energy bars: GoMacro, Iron Vegan,
PROTEIN + CARB + FAT Fermented Vegan Proteins, Simply Protein, Rise,
buckwheat, cooked 1 cup 6g Aloha. 10-20 grams per bar.
Moderate to high amount of protein with some carbs
and fat. millet, cooked 1 cup 6g
sprouted whole grain breads 1 slice 6g PLANT-BASED PROTEIN TIPS
natto 1/2 cup 15 g
tempeh 1/2 cup 15 g Vary protein sources daily and weekly to get all the
NUTS AND SEEDS
essential amino acids you need.
edamame 1/2 cup 8g Some protein, low in carbs and high in fat.
soy milk 1 cup 8g Use a whole food-based protein powder if you
almonds 1 oz/28 g 6g
consistently struggle to meet your protein needs. Try
soft tofu 85 g 6g peanuts 1 oz/28 g 7g brown rice, hemp, pumpkin seed or pea protein.
medium/firm tofu 85 g 7-9 g cashews 1 oz/28 g 5g
Enjoy a daily fiber, nutrient and protein-rich
extra-firm tofu 85 g 11 g pecans 1 oz/28 g 3g smoothie to boost your protein intake, if needed.
hemp seeds 2 tbsp 6g Brazil nuts 1 oz/28 g 4g
Include a source of protein with every meal and
chia seeds 2 tbsp 5g walnuts 1/4 cup 5g snack, such as hummus, beans, lentils, tofu, tempeh,
HIGHEST PROTEIN NON-STARCHY VEGGIES sesame seeds 2 tbsp 3g nuts and seeds.
Relatively low in protein but can add up significantly pumpkin seeds 1/4 cup 5g Enjoy plenty of whole food carbohydrates and fats to
throughout the day. Include these often as well as a raw sunflower seeds 2 tbsp 3g get all the nutrients you need to stay healthy while
wide variety of other fruits and vegetables to get all sunflower seed butter 2 tbsp 7g enjoying a plant-based diet.
ABOUT THE AUTHOR
DERYN M AC EY
D e r y n l i v e s i n Va n c o u v e r , B C w i t h h e r h u s b a n d a n d t w o d o g s . S h e
started Running on Real Food as a place to share her experiences in
the gym and in the kitchen. Over the years, the blog grew and evolved
into what it is today, a resource for delicious, simple, healthy plant-
based recipes and everything you need to eat well, live well and feel
amazing.
V IS IT THE B LOG
CONNECT W ITH DE RYN ON S OC IAL M E DIA
INSTA GRA M | FACEBOOK | TWITTER

INTELLECTUAL PROPERTY DISCLOSURE
Copyright © 2019 Running on Real Food. All rights reserved.
This book or any portion thereof may not be reproduced or used in any manner whatsoever without
the express written permission of the publisher, except for the use of brief quotations in a book
review. This book contains intellectual property owned by Running on Real Food, including trade-
marks,
copyrights, proprietary information, and other intellectual property. You may not modify, publish,
transmit, participate in the transfer or sale of, create derivative works from, distribute, display,
reproduce or perform, or in any way exploit in any format whatsoever any of the book or service,
content or intellectual property, in whole or in part, without our prior written consent.
NUTRITIONAL INFORMATION DISCLOSURE.
The recipes contained in this book have been created

for the ingredients and techniques indicated. The Publisher is not responsible for your specific
health or allergy needs that may require supervision. Nor is the Publisher responsible for any
adverse reactions you may have to the recipes contained in the book, whether you follow as written
or modify to suit your personal dietary needs or tastes. Nutritional information included as part
of this cookbook is an estimate and provided as a courtesy. Although I’ve attempted to provide
accurate data, this information is not a guarantee. Nutritional information was calculated with
the help of online calculators such as myfitnesspal.com. Varying factors such as product types
and the way ingredients are processed change the effective nutritional information in any given
recipe. To obtain the most accurate representation of the nutritional information in a recipe, you
should calculate the nutritional information with the ingredients and quantities actually used or
substituted in your recipe.
HEALTH DISCLOSURE
All information and resources found in this book are based on the opinions of the author unless
otherwise noted. All information is intended to motivate readers to make their own nutrition
and health decisions after consulting with their health care provider. I am not a doctor, lawyer,
psychiatrist, therapist, or licensed professional of anytime. The author encourages you to consult
a doctor before making any health changes, especially any changes related to a specific diagnosis
or condition. No information on this site should be relied upon to determine diet, make a medical
diagnosis, or determine treatment for a medical condition. The information on this website is not
intended to replace a one-on-one relationship with a qualified health care professional and is not
intended as medical advice. No information on this site should be used to diagnose, treat, prevent
or cure any disease or condition. By reading this ebook, you acknowledge that you are responsible for
your own health decisions. Do not take anything from any website or ebook, including this one and
anything from runningonrealfood.com, and try it without proper research and medical supervision.
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SUPER SIMPLE

PART ONE: GETTING STARTED Matcha 161

Running on Real Food 3

Running on Real Food 5

"Instead of trying to make radical changes in a short amount of time,

it is you’re trying to improve. That’s it. Just 1%."

Brett and Kate McKay

PLANT-BASED VS. VEGAN: WHAT’S THE DIFFERENCE?

To technically be vegan means no down comforters, no wool socks, no honey, no gelatin-

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CHOOSING COMPASSION AND HEALTH

SOMETHING IS BETTER THAN NOTHING.

PLANT-BASED FOOD GROUPS

NUTS AND SEEDS

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Joel Fuhrman, Super Immunity

WHAT ABOUT OILS?

WHAT ABOUT COCONUT?

• high-fructose corn syrup

• MSG (monosodium glutamate)

• sucralose and aspartame

• artificial colours (may just be listed as “blue”, for example)

T. Colin Campbell, The China Study:

TIPS FOR BEGINNERS

CHANGING YOUR MINDSET

SOMETIMES FOOD IS JUST FUEL

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KNOW YOUR REASON WHY

Reasons for eating plant-based could include:

• preventing, or reversing symptoms of, chronic disease

• love for animals

• reducing your environmental impact

PREPARE YOUR OWN FOOD

MEAL PLAN AND FOOD PREP

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PICK UP SOME NEW COOKBOOKS

• Exercising 5 days a week for 30 minutes.

• Eating at least 5 servings of vegetables per day.

• Maintaining a healthy body weight.

• Sleeping 7-9 hours to night.

• Drinking enough water.

Catherine Shanahan, Deep Nutrition

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ONE STEP AT A TIME

DITCH RULES AND LABELS

THE BEST YOU CAN WITH WHAT YOU HAVE

VOTE WITH YOUR DOLLARS

DON'T WORRY ABOUT PROTEIN

AT RESTAURANTS, JUST ASK!

TRY NEW CUISINES

REPLACE DAIRY MILK

STOCK YOUR PANTRY

VEGAN FOOD IS JUST FOOD

LEARN VEGAN HACKS

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MAKE VEGGIES THE STAR

BUT, IT’S TOO EXPENSIVE

WHAT CAN YOU ADD TO YOUR DIET?

CHOOSING NOT TO VS CAN'T

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Charles Duhigg, The Power of Habit

"A journey of a thousand miles begins with a single step".

STEP 1. START REDUCING YOUR MEAT CONSUMPTION.