The clean eating vegan guide

Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner

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Clean Eating Vegan Guide by

Kelly Hanner

www.tubbytotoned.com

[email protected]


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Copyright ©2013 Kelly Hanner Published by Kelly Hanner License Notes This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use, then please return to TubbytoToned.com and purchase your own copy. Thank you for respecting the hard work of this author.


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TABLE OF CONTENTS

Why Clean Eating and Veganism? Pages 3-4

Fruits Page 5

Vegetables Pages 6-7

Dairy Alternatives Page 8

Meat Alternatives & Protein Powders Page 9

Fats Page 10

Flours Page 11

Legumes Page 12

Bread & Grains Page 13

Sweeteners Page 14

Superfoods Page 15

Condiments/Sauces Page 16

Foods That Aren’t Clean Pages 17-18

Where Do You Get Your Protein? Page 19

Hydration Cocktail Page 20

Recipes Pages 21-22

Meal Suggestions Page 23

Recommendations Page 24

About Kelly Page 25


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WHY CLEAN EATING AND VEGANISM?

Clean eating and going vegan go hand in hand. In the last 50 years health problems, diseases, obesity and feeling lethargy and emotional off balance have been the norm across most of the world. My dietetic technology studies and my continuing education I do in my free time have pointed to the culprit of health problems, disease, obesity and feelings of lethargy and emotional off balance to what we put in our mouths. I won’t overwhelm you with all the reasons why you should eat clean or go vegan, because you probably know enough about the subject to make you want this e-book in the first place. Instead I will leave you with some inspiring quotes which will help reinforce the idea that clean eating and going vegan are the best things you can do for your health and your family. You future self will thank you for taking care of it. I thank you as well for trusting me to provide you with valuable information about your health and for valuing yourself enough to want to be a better you. God bless,

Kelly Hanner

“We may find in the long run that tinned food is a deadlier weapon than the machine-gun”-George Orwell

“Man seeks to change the foods available in nature to suit his tastes, thereby putting an end to the very essence of life contained in them.”-Sai Baba

“Did you ever stop to taste a carrot? Not just eat it, but taste it? You can’t taste the beauty and energy of the earth in a Twinkie.”-Astrid Alauda ‘The beef industry has contributed to more American deaths than all the wars of this century, all natural disasters, and all automobile accidents combined. If beef is your idea of "real food for real people" you'd better live real close to a real good hospital.‘ – Dr. Neal Barnard

“Tell me what you eat, and I will tell you what you are.” –Anthelme Brillat Savarin

“We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.”-Adelle Davis


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“The act of putting into your mouth what the earth has grown is perhaps your most direct interaction with the earth.”-Frances Moore Lappe

“Water is the most neglected nutrient in your diet but one of the most vital.” -Kelly Barton

“Recognize meat for what it really is: the antibiotic- and pesticide-laden corpse of a tortured animal.” -Ingrid Newkirk

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.” -Albert Einstein

“We help people to begin truly healthful diets, and it is absolutely wonderful to see, not only their success, but also their delight at their ability to break old habits and feel really healthy for a change.” – Dr. Neal Barnard

“Getting Americans to understand that eating meat or flesh in all its forms, whether it is red meat, chicken, or fish, eating dairy, which is really just liquid flesh, all these things contain all the building blocks that are promoting Western disease.” –Rip Esselstyn


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FRUITS

Apples Applesauce (no ingredients added) Apricots Bananas Blackberries Blueberries Cantaloupes Cherries Dates Figs Goji berries Grapefruit Grapes Guava Honeydew Kiwis Lemons Limes Mangos Mulberries Nectarine Oranges Papayas Peach Pear Pineapple Plums Pomegranate Prunes Raisins Raspberries Strawberries Tangerines Tomatoes Tomato paste Watermelons


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VEGETABLES

Asparagus Artichokes Arugula Basil Bean sprouts Beet greens Beets Bok choy Broccoli Brussel sprouts Cabbage, red & Green Cactus Capers Carrots Cauliflower Celery Chard Cilantro Collard greens Corn (organic only) Cucumber Eggplant Endive Garlic scapes Ginger Green beans Heart of palm Jicama Kale Lemon grass Mustard greens Mushrooms Onions Oregano Parsley Parsnips Pico de gallo Potatoes Pumpkin Radishes


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Rhubarb Romaine lettuce Rutabagas Seaweeds Shallots Snow peas Spinach Sprouts Squashes- all kinds Sweet potatoes Turnip greens Turnips Water chestnut Watercress Wheatgrass Yams Zucchini


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DAIRY ALTERNATIVES

Almond milk Brazil Nut Milk Cashew Milk Coconut Milk Flax Milk Hemp Milk Rice Milk


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MEAT ALTERNATIVES & PROTEIN POWDERS Tempeh Garden of Life Protein Powder Hemp Protein Powder Pea Protein Powder Rice Protein Powder Sunwarrior Vega Shakeology (Vegan)


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FATS

Almond butter (no added ingredients) Almond oil Almonds, raw Avocado Avocado oil Brazil nuts, unsalted Brazil nut oil Cashew butter (no added ingredients) Cashews, raw Chia seeds Coconut, unsweetened Coconut butter (no added ingredients) Coconut oil Extra Virgin Olive Oil Flax seeds Flaxseed oil Grape seed oil Hazelnuts Hemp oil Hemp seeds Macadamia nuts, unsalted Olive oil Peanut butter (no added ingredients) Peanuts, unsalted Pecans Pecan butter (no added ingredients) Pine nuts Pumpkin seeds, unsalted Sesame seeds Sunflower seeds, unsalted Sunflower butter (no added ingredients) Tahini Walnut butter (no added ingredients) Walnuts, raw Walnut oil


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FLOURS Almond flour Brown rice flour Chickpea flour (garbanzo bean flour) Coconut flour Oat flour Quinoa flour


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LEGUMES Black beans Black eyed peas Edamame Fava beans Garbanzo beans Green peas Hummus Lentils, all varieties Lima beans Kidney beans, all varieties Navy beans Pinto beans Split peas


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BREAD & GRAINS Amaranth Brown Rice Ezekiel bread, all varieties Ezekiel wraps Mary’s Gone Crackers Millet Old fashioned oats Quinoa Popcorn (organic, airpopped) Steel Cut Oats


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SWEETENERS Coconut Sugar Honey, raw (local would be best) Lo Han Maple syrup Medjool dates Stevia, both powder & liquid


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SUPERFOODS Barre Bars Cacao & cacao nibs Carob powder Cayenne pepper Chlorella Cinnamon Coconut water (no added flavors) Distilled water Dark Chocolate (85% and higher) Himalayan sea salt Garlic Green Tea Kombucha Maca powder Miso paste Nutritional yeast Spices Spirulina Tumeric Wheatgrass powder blends


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CONDIMENTS/SAUCES

Apple cider vinegar (raw, with the mother) Balsamic vinegar Bragg amino acids Chili paste (no sugar or salt added) Coconut amino acids Coconut vinegar Horseradish Mustard, yellow & dijon Red wine vinegar Rice vinegar Vegetable broth (no sugar or salt added) White Vinegar


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FOODS THAT AREN’T CLEAN *Foods with an asterix are okay to have if prepared clean

Agave Animal products Baked beans* BBQ sauce* Breaded food* Brownies* Cane sugar Canned soup Canola oil Cereal Chocolate Coffee creamer Cookies* Corn (non organic) Corn syrup Crackers Deep fried food Energy drinks Extra Fake sweeteners Fast Food Froyo (unless vegan & not made with soy milk) Granola bars* Granola* Green tea (flavored) Gum High fructose corn syrup Honey (processed) Jam/Jelly* Juice* Muffins* Nectresse Nutrasweet Palm oil Pasta PB2 Popcorn (convenience kind)


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Protein bars* Regular/diet pop Rice cakes Salad dressing* Smoothies* Soy milk Specialty coffee Splenda Sugar Sugar free products Sweet N Low Sweetened coconut Sweetened dried fruit Syrup Taco Seasoning* Teriyaki sauce Tofu Trail mix* Truvia Vitamin water type beverages White & wheat bread White rice Wraps Yogurt


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WHERE DO YOU GET YOUR PROTEIN?

Black beans 1 cup 15g Broccoli 1 stalk 7g Garden of life original 1 serving 17g Hemp protein powder 3 tbsp 11g Lentils 1 cup 18g Nutritional yeast 3 tbsp 9g Oatmeal 1 cup 11g Pea protein powder 1 serving 28g Peanut butter 1 oz 7g Pumpkin seeds 1 oz 5g Quinoa 1 cup 8g Rice protein powder 1 tbsp 12g Shakeology 1 serving 15g Sunwarrior 1 serving 15g Tempeh 1 oz 5g Vega protein 1 serving 15g


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HYDRATION COCKTAIL Base

Filtered water Sparkling water Distilled water

Mix-ins Berries Cucumber slices Ginger (grated) Grapes (frozen) Lemon wedges Lime wedges Kiwi slices Orange slices Pineapple Watermelon cubes

Herbs Cayenne pepper Cinnamon Basil Lavender Mint leaves Rosemary

Extras Apple Cider Vinegar, raw (ACV) Ice Himalayan salt Stevia

Favorite recipes Apple Pie 8oz distilled water, Lemon wedges, cinnamon, Himalayan salt, stevia & 2 tbsp ACV Refreshed 8oz distilled water, lemon & lime wedges, cucumber slices & mint leaves


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RECIPES

Almond Banana Coconut Protein Balls (no bake) Ingredients: 1 scoop chocolate protein ¼ cup shredded unsweetened coconut 3 tbsp coconut flour Almonds Mix all the ingredients except the almonds in a bowl. Using a tablespoon, measure off a heaping tablespoon of the dough and roll into balls. Put on a cookie sheet and press an almond into the center of each cookie. Let set in freezer, store in fridge.

Basic Salad Dressing Ingredients: 2 cloves of garlic 1 small thumb size piece of ginger Juice of 1 lemon ¼ cup olive oil Mince the garlic & ginger as finely as possible. In a bowl combine all ingredients. Serve on the side. *Add 1 tbsp raw honey for sweetness *Add cayenne pepper to make it spicy *Add 1 avocado mashed for a creamy dressing *Add nutritional yeast for a cheesy tasting dressing

Overnight Oats Ingredients: 1 mason jar, or Tupperware with a lid ½ cup old fashioned oats 3 tbsp chia seeds ¾ -1 cup milk alternative ½ cup frozen blueberries or your favorite fruit for oatmeal dash of cinnamon Combine all ingredients into mason jar/Tupperware. Secure lid. Shake and store for a minimum of 4 hours.


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Peanut Butter Cup Shakeology Shake Ingredients: 1 cup milk alternative ½ cup of water ½ of a frozen, peeled banana 1-2 tbsp peanut butter 3-4 ice cubes 1 scoop Vegan Chocolate Shakeology Add all ingredients to a blender. Blend & enjoy. For a thicker shake, use less water. For a thinner shake, omit ice cubes.

Poppin’ Chickpeas Ingredients: 1 can chickpeas drained (1.5 cups) 3 tbsp nutritional yeast ¼ tsbp Himalayan salt dash of cayenne pepper Mix ingredients in a bowl. Put on a lined baking sheet for 25 minutes at 375 degrees.

Tempeh Taco Meat Ingredients: 2 tbsp coconut oil 1 package tempeh 1 tbsp chili powder ¼ tsp garlic powder ¼ tsp crushed red pepper flakes ¼ tsp paprika 1/8 tsp cayenne pepper ¼ tsp Himalayan salt

In a pan on medium heat, heat up the coconut oil. With clean hands, take the tempeh loaf and crumble it into individual tiny small pieces. Let it cook for about 5 minutes, and then begin casually stirring from until well browned. Reduce to low heat and add the spices to the tempeh, stir to evenly coat. Makes 2 servings


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MEAL SUGGESTIONS

Breakfast Protein shake 8 oz unsweetened milk alternative ½ of a medium banana Spirulina & Chlorella

Overnight Oats

Lunch 2 cups spinach ½ avocado ½ cup black beans 2 tbsp hummus Basic salad dressing Vegan Chili

Dinner 1 serving of Tempeh Taco Meat ¼ avocado ½ cup beans 1 cup spinach Pico de gallo 1 Ezekiel wrap Sautee ½ a block of Tempeh with: 1 tbsp coconut oil 1 cup chopped purple cabbage ½ cup diced pepper 1 cup broccoli chopped top with 1 serving nutritional yeast

Snacks Almond Banana Coconut Protein balls Poppin’ Chickpeas


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RECOMMENDATIONS

Books “The China Study” by T. Colin Campbell “The Engine 2 Diet” by Rip Esselstyn “In Defense of Food” by Michael Pollan “Karma Chow” by Missy Costello “The Kind Diet” by Alicia Silverstone “The Omnivore’s Dilemma” by Michael Pollan “Skinny Bitch” by Rory Freedman & Kim Barnouin

Documentaries Genetic Roulette Hungry for Change Farmageddon Fat, Sick & Nearly Dead Food, Inc. Forks Over Knives Supersize Me Vegucated


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ABOUT KELLY

Kelly Hanner is the CEO of Tubby to Toned where she works as a health, fitness & finances coach who helps people overcome their food demons and live healthier lives. With a degree in dietetic technology and a passion for helping people, she has helped to inspire healthy lifestyle changes within her community that has radiated out into the world. In remission from an eating disorder, she has adopted a vegan clean eating way of life to counteract the damage done to her temple and soul. She enjoys helping to change the world, blogging, relaxing with her boyfriend Kevin, traveling, cooking, environmentalism, being an adrenaline junkie, walking her Border Collie Zoey and last but most importantly not least, she enjoys her new found faith in God.

A special thank you to my friend, coworker, fellow woman of God and medicine woman, Brooke who helped to edit this e-book and who is always there for me whenever I have any daunting questions about plant based health remedies.

The clean eating vegan guide

Self Improvement

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