T H E Q U I C K STA R T

PLAN T B AS E D E AT I NG G U ID E
 INTRODUCTION

Welcome to the mini micro version of our book.

So many years later, it’s wild for the two of us to look back at this book and
remember.

To remember the people we were when we created it so long ago.

To remember what it was like for ourselves to navigate those new waters of
making a deeper connection with the fuel that we put into our bodies.

To remember… that we thought it was a good idea to put ice in a smoothie. smh.

And to remember the why.

Why then? Why now? Why even bother?

Because it matters… it always has and always will. Period.

An intrinsic part of yoga is the journey toward a better knowing and understanding
of thyself.

To know who we are, how we became, and ultimately how to influence the growth
in which direction we continue to propel.

Because in this world of impermanence, we just like all things are constantly
moving in a direction - expanding or retracting.

And some of the simplest conscious decisions we can make, will warrant the most
beneficial transformational impact on each of our lives:
• Choosing the people we surround ourselves with.

• Being aware of the places we allow ourselves to put our intelligence &
attention towards.

• Monitoring the ideas & thoughts we permit to enter our consciousness

(whether it be through the content we consume or the self-talk we give
empowerment to exist).

• And, yes… the food we choose to fuel our bodies with which in turn creates
the building blocks of our daily life force.

This isn’t a large bite, this micro version of our book…

But it is a start.

And if it helps one person start to make or further a deeper connection to their
relationship with clean, ethical, and high vibrational food.

Well, that is exactly why we wrote this book in its entirety in the first place.

Because at the root of this… we believe in our hearts that there is an immense
importance in the food we all select.

For ourselves, each other, and the world we all share.

Thank you for being here with us.

Enjoy these little snippets.

Hope they inspire something special in your heart.

Mark & Juliana ☮

December 10, 2022
breakfast
 BREAKFAST

SPELT BLUEBERRY PANCAKES

MAKES ABOUT 10-12 PANCAKES
 INGREDIENTS
• 2 CUPS ORGANIC SPELT FLOUR • 2 BANANAS
• 1/2 CUP ROLLED OATS • 1 CUP BLUEBERRIES
• 1/2 CUP HEMP HEARTS • 1/2 CUP ALMOND/COCONUT MILK
• 3 TSP BAKING POWDER • 4 TBSP COCONUT OIL
• 1/2 TSP SEA SALT • 1/2 TSP VANILLA EXTRACT

DIRECTIONS
1. Mix all the dry ingredients in a bowl.

2. Add the almond/coconut milk, coconut oil, vanilla extract. Mix well until
contents becomes one.

3. Add two peeled bananas and mush them with a fork, at the same time
blending them into the wet mixture.

4. Mixture should now feel a little thicker. Add the fresh or frozen blueberries.
Stir well.

5. Heat skillet to medium heat, grease with coconut oil. Place mixture onto the
skillet and turning once it starts to bubble and form a pancake shape.

6. Garnish with fresh fruit, maple syrup, or agave syrup.

TIP We love mixing up the fruit. Sometimes throwing in different

berries, diced peaches or even some dark chocolate.
snacks
 SNACKS

HOMEMADE HUMMUS
SERVES 1-3
 INGREDIENTS
• 2 CUPS CHICKPEAS (CANNED OR COOKED)
• 1/2 CUP TAHINI (WITH OIL)
• 2 CLOVES OF GARLIC (PEELED)
• 1/4 CUP EXTRA VIRGIN OLIVE OIL
• 1/2 TSP SALT AND PEPPER
• 1 TBSP CUMIN OR PAPRIKA
• 1 LEMON (JUICED)

DRESSING

• CHOPPED PARSLEY LEAVES

DIRECTIONS
1. Add all ingredients except parsley into a food processor and blend. Adding
water as much as needed to make sure you have enough liquid to produce a
smooth puree.

2. Drizzle with some olive oil, cumin and parsley.

TIP Enjoy dipping rice crackers, fresh slices of cucumbers,

carrots, celery, or tomatoes. Great snack anytime of the day!
lunch
 LUNCH

TEMPEH FAJITAS
SERVES 2-4
 INGREDIENTS
• 4-6 STRIPS TEMPEH • 4-6 ICEBERG LETTUCE LEAFS
• 1/2 RED PEPPER OR WHOLE WHEAT TORTILLA WRAPS
• 1/4 ONION • 1 CUP TOMATO (DICED)
• 2 CLOVES GARLIC • 1 AVOCADO (DICED)
• 1/2 ZUCCHINI • 1 TSP GROUND CUMIN
• 4-6 MUSHROOMS • 1 TSP CAYENNE PEPPER
• 1 CUP BEAN SPROUTS

DIRECTIONS
1. On medium heat stir-fry tempeh for 2-4 minutes.

2. Add the onion, garlic, red pepper, mushrooms, zucchini, and bean sprouts.

3. Stir-fry for about 5 minutes adding the desired spices.

4. Prepare the lettuce leafs.

5. Dice the tomato and avocado.

6. Place the tempeh stir-fry into the lettuce leaf or the wrap. Add the tomatoes
and avocado.

Squeeze a splash of fresh lemon as the

TIP final touch to each fajita for a zesty bite.
dinner
 DINNER

CREAMY AVOCADO SPAGHETTI

SERVES 2-4
 INGREDIENTS
• 1 PACK BROWN RICE SPAGHETTI PASTA • 1 CUP CHERRY TOMATOES
• 1/4 CUP FRESH BASIL LEAVES • 2 TBSP LEMON JUICE
• 2-3 CLOVES GARLIC • 1 TBSP EXTRA VIRGIN OLIVE OIL
• 2 RIPE AVOCADOS • 1 TBSP PEPPER
• 1/3 CUP COCONUT/ALMOND MILK • 1/2 TSP SEA SALT

DIRECTIONS
1. Boil a pot of water. Add the brown rice pasta and cook until the spaghetti
becomes soft.

2. In a food processor, combine avocado, garlic, basil, olive oil, salt, pepper, and
lemon juice.

3. Pulse until the mixture becomes smooth. If the mixture is still too thick add
more coconut/almond milk.

4. Drain the pasta.

5. Cut the tomatoes in half.

6. Mix the pasta, with the avocado sauce and the tomatoes.

7. Garnish with more basil and enjoy!

TIP Makes a great fetucinni alfredo pasta if you switch the

brown rice spaghetti to brown rice fetucini pasta.
dessert
 DESSERT

VEGAN CHOCOLATE BANANA ICE CREAM

SERVES 4
 INGREDIENTS
• 2 BANANAS (FROZEN AND SLICED)
• 2 TBSP COCOA POWDER
• 1 TBSP PEANUT BUTTER

DIRECTIONS
1. Slice the bananas and freeze them on parchment paper for at least 30-45
minutes. It's best to freeze them overnight.

2. Place the frozen bananas, cocoa powder, and peanut butter in a food
processor or blender and blend until the mixture becomes smooth and
creamy.

3. Garnish with fresh fruit or any toppings of your choice.

TIP Switch to almond butter instead

of peanut butter if you like.
 our stories
OUR JOURNEYS TOWARDS EATING WITH COMPASSION

27
EXUMA, BAHAMAS 2015
 JULIANA’S STORY

Being born in Siberia, Russia, and living in Ukraine for the first 10 years of my
life, I was raised on a very heavy Eastern European cuisine. My meals relied
mostly on meat, dairy, and eggs. At the age of 10, I immigrated to Canada and
continued the pursuit of my professional career in rhythmic gymnastics. I found
success winning medals for Canada in the Pan American Games, Pacific Alliance
Games, and other international tournaments. Throughout this time however, I
didn’t give a lot of thought to my diet: I just trained and ate what I was told. After
injuring my back and retiring from gymnastics, things quickly began to change.

When I was 21 years of age, I adopted new, poor eating habits. As a result,I was
quickly gaining weight, feeling sluggish and unmotivated, and became extremely
depressed with my life. I knew something had to be done, and then I met Mark.

He helped me transition to a vegetarian diet, and it was the first time that my eyes
became truly open to the cruelty and suffering animals go through: one whole life
taken for a single meal. It was just something I never thought about before; eating
meat was like sleeping or brushing my teeth… just a part of life. I was shocked,
crushed, and disturbed to learn not just about the cruelty and mistreatment of
our animal friends, but also about the impact my diet was having on our planet
and my own health.

This was the turning point in my life where my journey took towards becoming a
better and healthier version of myself. I brought all my energy into my fitness, daily
yoga practice, and my spirituality; I also committed to never eating meat again. Two
years later, after seeing the documentary The Ghosts In Our Machine, I committed
to a vegan lifestyle and my health, life, and footprint was changed forever.

NATIONAL CHAMPIONSHIPS 2004

For the first little while, breaking the habit and cravings of my taste buds was a
struggle. However, once I truly dedicated myself to cooking and became aware
of each of the ingredients I was putting into my body, plant-based eating became
easier with each day. After the first two weeks, my body and mind seemed to
fully adjust, and plant-based food became something I craved and loved. Being a
vegan, I feel pure and somehow connected to this Earth in a way that I had never
felt before. I know that every day my choices represent my beliefs, and making
the choice to become vegan and working everyday at it reminds me of that which
I value. I value beautiful life in all forms and will forever try to speak for those
that have no voice and stand against the violence that no creature on this planet
deserves.

It’s funny how your entire life can change in one decision. Since going vegan, each
day I feel like I’m becoming a better version of myself. I feel like I’m finally on
the right path, and I can’t wait to see where this journey takes me next. Namaste.

SIBERIA, RUSSIA 1996

May all beings everywhere be happy and free, and

may the thoughts, words, and actions of my own life
contribute in some way to that happiness and to that
freedom for all.
SANSKRIT MANTRA
LAND OF THE STRAYS, COSTA RICA 2016
 MARK'S STORY

I constantly moved all over Canada for most of my younger childhood, only
to end up spending my teenage years in the beige suburban existence of Ajax,
Ontario. All the houses looked the same, and it seemed the most exciting thing at
night to do was to roam the silent streets with my friends on our skateboards and
kill time anywhere we could congregate.

Living amidst suburban culture, there was a heavy undertone that everything was
the way it was meant to be, that it was all completely normal, and we were all to
blindly embrace the status quo and never question the way things were. It drove
me crazy.

I knew I had to define myself by my own ideas, but at that age I just didn’t know
what they were yet. I guess that’s what drew me to punk rock: I had a lot of
questions, and I needed answers. I needed an outlet. It was disjointing to me
because the world seemed so upside-down, but punk rock showed me it was okay
to feel that way.

So eventually my moment arrived. I was a blue-haired bass player in a political

punk rock band, and I seemed to only listen to punk records with deeper messages
that asked and answered questions I actually cared about. Bands that put out

THE 360, TORONTO 2006

albums that offered progressive opinions about social equality, feminism, gay
rights, anti-corporate culture, anti-racism, among many others, and yes... animal
rights. And that’s how it happened… it was my music, at age 17, that actually asked
me for the first time in my life about the politics on my plate. And it was through
the horrific truths I found when I went looking for answers that allowed me to
make the decision I would end up committed to for the rest of my life: to never
eat meat again. From that day, I never looked back.

I was inspired to go vegan twice during the next 15 years of vegetarianism, but it
never stuck. Eventually vegetarianism itself started to become less of a passion
and more of just who I was. Sadly when I met Juliana, I realized that I rarely
thought about why, and more just accepted my choices as habit. It was her passion
and heart that began reinvigorating me, looking at the reasons why I had made
such decisions when I was so young.

Together we met some incredible people in the

Toronto Animal Rights community who became
our friends: Anita Krajnc from the Toronto Pig
Save Organization and Jo-Anne McArthur
from We Animals. Each of them in their own
inspiring ways helped me find the strength to
dig back up the passionate ideals I had buried
somewhere deep within myself. They showed
Juliana and me that even though it can be lonely
or difficult sometimes, and even though some
people will never agree or understand why,
veganism can be our life’s one constant daily
act of compassion and activism. Because like it
or not, every meal is a choice. And that choice
MUFFIN THE WONDERDOG
defines who you are and what you believe in....
three times a day.

Consider someone else, stop consuming animals.

PROPAGANDHI
 TORONTO PIG SAVE
THE DAY I WENT VEGAN
 IN CLOSING

In closing…
We hope you enjoyed what you read.
And that you had a smile at what little babies we were way back then. ;)

If you’re interested in getting the full-length PDF version of this book— here is
a 50% off coupon to help you on your journey: microtomacro

And, if you're interested in our more recent full-length clean eating video &
recipe Premium Program "Boho Beautiful Detoxify" — here is a 30% off coupon
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