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Transcript of Vegan Flush
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Foods That Arent Allowed
A vegan cleanse means consuming no animal products: no sh, seafood, meat,poultry, dairy, cheese, eggs, honey, or other animal by-products.
Foods That Are Allowed
Vegan foods cleanse your system in a natural and healthy way. There is no caloriecounting since the foods are naturally low calorie, but dont overeat. The foods
are easy to obtain and inexpensive for the most part. They are high in ber and whole grain, and they contain plenty of vitamins, minerals, and antioxidants.
Here are the major categories:
Fruits
Eating raw fruit cleans the colon. It is high in ber, vitamins and antioxidantsthat help clean the digestive tract. Fruits highest in ber include blackberries,
gs, blueberries, raspberries, dates and prunes. Next highest in ber include
apples, kiwi, oranges, papaya, plums, raisins and mangos. Fruit is mostnutritional when eaten raw and with the skin.
Vegetables
Vegetables also cleanse your system and have vitamins, minerals, and ber.
These are also most benecial when eaten raw. Some suggestions are spinach,green peas, beets, carrots, broccoli, kale, brussel sprouts, turnips, and artichokes.
LegumesLegumes also act as a colon cleanser due to high amounts of ber. Popularlegumes include lima beans, kidney beans, chick peas, navy beans, lentils and
black-eyed peas (any type of beans, peas, or lentils).
HOW TO EAT VEGAN
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Grains (Cereals, Breads, Pasta)
The common element in all these foods is that they need to be whole grain. Wholegrain foods are lled with nutrients such as protein, ber, B vitamins,
antioxidants, and trace minerals (iron, zinc, copper, and magnesium). Whole-grains are excellent for reducing the risk of heart disease, type 2 diabetes,
obesity, some forms of cancer, and may lower cholesterol. Whole grains can alsoimprove bowel health and promote healthy bacteria in the colon.
Many foods claim to be whole grain but actually are not. A whole grain containsall edible parts of the grain bran, germ, and endosperm, either intact or
recombined. Here is a list of whole grain foods:
HOW TO EAT VEGAN
Brown/whole grain rice
Lentil/chick pea pasta
Whole-grain corn
Whole-grain barley
Wild rice
Triticale
Millet
Whole oats/oatmeal
Sorghum
Popcorn
Whole rye
Brown rice pasta
Buckwheat
Bulgur (cracked wheat)
Quinoa
Amaranth
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Try to buy locally,
organic, non-hydrogenated, and low-sodium as often as
possible. Buy and eat whole, plant-based foods
often and avoidprocessed, prepared and
packaged foods. As often
as possible, make time toprepare a homemadepizza crust or nut milk
for breakfast.
The Environmental
Working Group recently published a list of the 12
most pesticide-ladenfruits and vegetables along with the 15 least contaminated. Their Dirty Dozen
include apples, celery, strawberries, peaches, spinach, nectarines (imported),grapes (imported), sweet bell peppers, potatoes, blueberries (domestic), lettuce,
and kale/collard greens.
The Clean 15 (least contaminated) fruits and vegetables include onions, sweet
corn, pineapples, avocado, asparagus, sweet peas, mangoes, eggplant, cantaloupe(domestic), kiwifruit, cabbage, watermelon, sweet potatoes, grapefruit, and
mushrooms. Even though these are less contaminated, it is better to buy organicif you can. (Vegetarian Times, 9/11)
It's not just what you eat that matters. All those pesticides and chemicalfertilizers are used to produce your drinks, too. Your juice, milk, coffee, tea, wine,
and cocktails very often contain pesticides. Luckily, organic, shade-grown coffeeis easy to nd, as are organic cocoa and wine.
SHOPPING TIPS
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The American Dietetic Association and the Dietitians of Canada both have statedthat well-planned vegetarian diets, including vegan, are healthful, nutritionally
adequate, and provide health benets in the prevention and treatment of certaindiseases. They have reviewed the diet in terms of data on the key nutrients for
vegetarians including protein, iron, zinc, calcium, vitamin D, riboavin, vitaminB-12, vitamin A n-3 fatty acids, and iodine.
These Associations have concluded that a vegetarian or vegan diet can meetcurrent recommendations for all of these nutrients. They state that this is true
for all stages of the life cycle including during pregnancy, lactation, infancy,childhood, and adolescence. Use of fortied foods or supplements can be helpful in
meeting the nutrient requirements. It is suggested but not required by the VeganOutreach group that you supplement with B12, iodine if your salt is not iodized,
and eat foods high in calcium such as fortied soy milk, almonds, hazelnuts, ortake a calcium supplement. (ADA Annual Reports)
There is a vegan version of the nutritional food pyramid. It recommends daily
consumption as follows:
NUTRITION
6Servings
of Grains
5
Servings of Protein Rich Foods
4
Servings of Vegetables
2 Servings of Fruit
2 Servings of Fat
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Here are a few generaltips:1. Make sure you eat a
variety of foods. You can
get all the protein youneed from plant-based
foods, but the more variety you eat, the better your
chances of getting theessential amino acids your
body needs.
2. Be sure to include some
legumes (beans, peas,lentils, etc.) in your daily
plan. These will make youfeel fuller for a longer time and cut down on cravings.
3. Keep foods like carrots or apples around. Even a few bites will stop hungerpangs.
4. As the days go on, dont just look at the scale. Pay attention to how you arefeeling. Do you feel lighter? Are your clothes starting to t better? You might
see these changes even before the weight loss shows on the scale, and this is a great incentive for you not to overeat.
NUTRITION
Falafel on pita with hummus
Assorted Legumes A Variety of Soy Products Falafel on pita with hummus
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The scienticevidence is growing
which indicates that well-planned
vegetarian or vegandiets offer real
advantagescompared to diets
containing meat andother foods of animal
origin. These benets exist due to
lower intakes of saturated fat,
cholesterol, andanimal protein and higher intakes of complex carbohydrates, dietary ber,
magnesium, folic acid, vitamin C and E, carotenoids and other phytochemicals.The evidence shows that vegetarians or vegans have a lower risk of death from
ischemic heart disease, lower cholesterol levels, lower blood pressure, and lowerrates of hypertension and type 2 diabetes. They tend to have lower body mass
index and lower overall cancer rates. The evidence also concludes that a vegetarian or vegan diet may reduce the risk of chronic disease.
In 2010 the United States Department of Agriculture wrote about building healthy
eating patterns in the Dietary Guidelines for Americans. The report concludedthat, compared to non-vegetarian eating patterns, vegetarian-style eating patterns have been associated with improved health outcomes lower levels of
obesity, a reduced risk of cardiovascular disease, and lower total mortality.Several clinical trials have documented that vegetarian eating patterns lower
blood pressure.
BENEFITS
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On average, vegetarians consume a lower proportion of calories from fat
(particularly saturated fatty acids); fewer overall calories; and more ber,potassium, and vitamin C than do non-vegetarians. Vegetarians generally have a lower body mass index. These characteristics and other lifestyle factors
associated with a vegetarian diet may contribute to the positive health outcomesthat have been identied among vegetarians.
A vegan cleanse has other benets as well. First, it is not invasive or harmful to your body like some fasts or cleanses. Cleansing your body by eating clean, clear,
water-based whole foods like vegetables and fruits is healthy. Not only does thisheal your body, but studies have shown that vegans score higher on intelligence
tests since a vegan diet clears the toxins and allows the body to continue to do itsown detoxifying. When toxins are cleared from the brain, nutrients can get
through for better brain health and better thinking.
Health spas uses vegan-type meal plans for a reason. This food regimen
replenishes and restores the outside of the body, too. One reason health spas areso popular is that people look so much better when they come out.
Better nutrition improves your mood as well. With
steady healthy eating, your emotions have fewer
uctuations and yourattitude is better in
general.
Finally, studies are
beginning to show that vegans live longer than
non-vegans and remainmore able bodied and
energetic overall.
BENEFITS
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Schedule
Make a schedule for eating your meals, and stick to the schedule. Regular eating times maintain blood sugar levels and energy.
Exercise
Do the same for exercise. Make a schedule and stick to the schedule. Daily activity helps to assist your body in removing waste and mobilizing fat cells.
Drink
Drink uids regularly- water is best. Avoid juice unless you make it fresh. Avoid
alcohol during the ush. If possible, avoid coffee (but if you must, limit it to 1 cupof black coffee daily). Herbal teas are acceptable.
Sleep
Get a good nights sleep. This is a big change for your body. Rest is essential to
repair muscle tissue.
Treats
Dessert options have been provided. Although these are healthy options, they arestill treats. Limit consumption to weekends only, and not too late at night.
Dont Overeat
Even though the meal options are very healthy, there is such a thing as too muchof a good thing. Larger meal portions can be consumed at breakfast and lunch if
necessary. Dinner should never be the largest meal of the day.
Enjoy
You are doing this as a jump-start to becoming healthier. Your body will thank
you.
FLUSH GUIDELINES
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NOTE:
Although some products have been recommended for convenience (veggie burgers, gardein, etc.), limit these options to occasionally. Whole, natural, organic
foods are ideal. When you are buying canned and packaged products, avoid ones with high sodium content and preservatives. You will likely be consuming more
ber than your body is accustomed to during your ush. It is essential to consumehigh levels of uids during this time to help remove toxins and built-up waste, and
to avoid constipation. To assist bowel movements and maintain regularity, a
magnesium supplement taken before bed may be a good idea (Natural Calm is a great product). More specic companies are included after the at-home eating plan.
Avoid eating out if you can. If you have to eat out a guide has been included thatgives some general ideas of what to look for on menus that are vegan. Even
though things like french fries and vegetable pizza with no cheese are vegan, they are not necessarily things you want to be consuming on this cleanse. Try to stick
to healthier options like salads if you do nd yourself in a situation where youhave to eat out.
The at home eating plan consists of several recipes for breakfast, lunch anddinner. It also includes snack and dessert options. For optimal benet you should
consume 5 small meals a day, eating every few hours. Simply choose a breakfast,lunch and dinner option and 2 snacks to make up the 5 meals.
Eating smaller meals more often means your body is constantly being supplied
with energy. It also keeps you from feeling hungry and helps to avoid over eating. Another benet to eating this way is that it increases your metabolism andreduces fat storage which helps with weight loss.
FLUSH GUIDELINES
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Chia morning mover - to be taken with breakfast every morning
Ingredients
2 Tbsp black chia seeds1 cup rice/almond/cashew/soy milk
1 pinch sea saltJuice from 1/4 - 1/2 a lemon
1 Tbsp natural maple syrup
Directions
Soak the chia seeds in the milk for 10 minutes.
Place all the ingredients in a blender and blend on high.
Power Oatmeal
Ingredients
1 cup dried oatmeal with fruit (handful of berries/1 banana/1 chopped apple)
1 Tbsp maple syrup1 Tbsp sunower seeds
1 Tbsp hemp hearts1 tsp cinnamon
1 tsp ground black chia seeds
Directions
Add some boiling water to the oatmeal, and stir till you get your desired
consistency. Stir in all the other ingredients.
BREAKFAST OPTIONS
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Breakfast Shake
Ingredients
3 cups water1 cup nut or soy milk
1 cup berries1 banana
1 tsp cacao powder
1 tsp cinnamon1 tsp Coconut oil fresh squeezed lemon (optional)
Optional Power Ingredients
1 tsp matcha powder (green tea powder contains caffeine)
1 tsp maca powder1 tsp ground black chia seeds
Directions
Place all the ingredients in a blender and
blend on high.
BREAKFAST OPTIONS
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The Green Machine Shake
Ingredients
4 cups water3 Tbsp hemp hearts
1 tsp matcha powder (green tea powder contains caffeine)1 tsp spirulina powder
1 tsp cinnamon1 pear/apple (core removed)
3 small kale leaves (stalks removed)1 banana
1 Tbsp maple syrup
Directions
Place all the ingredients in a blender and blend on high.
Simple Scrambled Tofu
Ingredients
1 Tbsp coconut oil
1 package soft silken tofu (broken into small chunks)6-7 shitake mushrooms (broken into small pieces, stems removed)
1 cup/handful baby spinach/arugula 1 tsp turmeric
1 tsp cayenne powder1 tsp black pepper
1/2 cup Pepperjack Daiya Cheese.
Directions
Pan fry tofu (in coconut oil) over medium heat for 5-8 minutes. Add the
mushrooms, spinach and spices and cook for a couple more minutes. Mix in thecheese and cook till melty.
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Deluxe Scrambled Tofu
Ingredients
1 Tbsp coconut oil1 package soft silken tofu (broken into small chunks)
As many of the following veggies as you wish: mushrooms, onions, garlic, bellpeppers, tomatoes, kale (stalk removed), spinach, and/or zucchini.
1 tsp turmeric
1 tsp cayenne powder1 tsp black pepper1 tsp ginger powder
1-3 Tbsp Nutritional Yeast
Directions
Pan fry everything (in coconut oil) over medium heat for 7-10 minutes.
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Pancakes
Ingredients
1 tsp ground chia seed3 Tbsp water
1 cup whole-wheat our1 Tbsp baking powder
1/2 tsp cinnamon
1/8 tsp ne sea salt1 cup non-dairy milk2 Tbsp natural maple syrup
Directions
Combine the chia seed and water together, mix and set aside for 10 minutes.
Whisk the our, baking powder, cinnamon and salt together in a bowl. Add themilk and maple syrup and stir until mixed. Add chia and water mixture (egg
replacer) and stir again.
Make pancakes in a non-stick skillet or in a lightly greased (with coconut oil) pan
over low heat. Pour in batter, when it starts to bubble (2-3 minutes), ip and cookthe other side.
BREAKFAST OPTIONS
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1. Bread/crackers/carrot and celery sticks with homemade
hummus - recipe on page 182. Nachos and Cheese
3. Any kind of fruit
4. Fruit Smoothie
5. Handful of nuts
6. Soy yogurt with fresh mixed fruit
7. A spoonful of coconut butter (divine!)
8. Raw red and green peppers served with olive oil for dipping(cold-pressed & non-hydrogenated)
9. Trail mix (no salt, no hydrogenated oils)
10. Fruit slices from 1-2 fruits (apple, pear, etc.) with 1 Tbspalmond butter (or other nut butter) for dipping.
11. Guacamole
12. Vegetable Smoothie
SNACK OPTIONS
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Homemade Hummus
Ingredients
1 can chick peas1/2 squeezed lemon
1 clove garlic1/4 cup tahini
Black pepperCayenne or cumin powder
Directions
Place all the ingredients in a food processor, or high powered blender and blend onmedium-high until everything is combined. Refrigerate for 1 hour and enjoy.
Nacho Cheese Sauce
Ingredients
1 cup non-dairy milk1/2 cup nutritional yeast
2 Tbsp our (whole wheat or rice)1 tsp onion powder
1/2 tsp garlic powder or 1 minced clove of garlic1/2 tsp ground cumin
1/4 tsp paprika
1/4 tsp chili powder1/4 tsp sea salt
Directions
Whisk all the ingredients together in a saucepan over medium heat. Cook until it
turns thick. Serve with high-ber (low-sodium) multigrain nachos.
SNACK RECIPES
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Fruit Smoothie
Ingredients
3 cups water6 ice cubes
1 cup strawberries/raspberries1 banana
3 Tbsp Hemp Hearts1 Tbsp maple syrup
1 tsp Flora Flax Oil
Directions
Place all the ingredients in a blender and blend on high.
Guacamole
Ingredients
2 avocados (pit & skin removed)1 tomato
Juice from 1/2 lemonJuice from 1/2 lime
3-5 fresh cilantro leaves2-3 cloves minced garlic
1/2 chopped onion
1 tsp cumin powder1/2 tsp cayenne powder
Directions
Place all the ingredients in a food processor and blend until smooth or chunky, whichever you prefer.
SNACK RECIPES
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Vegetable Smoothie
Ingredients
4 cups water3 Tbsp hemp hearts
1 apple (core removed)1 medium-sized carrot
1/4 lemon wedge (skin & seeds removed)2 large kale leaves (stalks removed)
2 Tbsp maple syrup
Directions
Place all the ingredients in a high powered blender and blend on juice mode.
SNACK RECIPES
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Portobello Mushroom Sandwich
Ingredients
2 slices low sodium bread1/2 - 1 Portobello mushroom* (depending on size of mushroom and bread)
LettuceTomato slices
Nutritional yeastBlack pepper
Balsamic vinegar
*Mushroom preferred raw, but a quick pan fry (30 sec per side in olive oil) is an
option.
Directions
Spread a little coconut oil on either slice of bread. Top with the mushroom, lettuce
and tomato. Sprinkle on some nutritional yeast and pepper. Drizzle some balsamic vinegar on top and enjoy immediately.
Pasta Salad
Ingredients
1 cup dried red lentil/brown rice pasta (cooked)1 can drained chick peas/black beans
as many veggies as you wish (green onions, mushrooms, red peppers, carrots,etc.).
Sauce:
1 can coconut milk
1 Tbsp ginger powder1/2 squeezed lemon
LUNCH OPTIONS
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1 tsp chili powder
black pepper
Directions
Mix the beans and veggies into the cooked pasta. Combine all the ingredients forthe sauce and mix. Pour over the pasta and toss.
Power Salad
Ingredients
Mixed greens
Swiss chard Arugula
Sliced mushrooms,Tomato
RadishCucumber,
CarrotSunower seeds/other nuts
garlic/garlic scapesHemp hearts
1/2 squeezed lemonCubed rm tofu* or drained can of kidney beans
*Can be raw or pan fried in soy sauce for 3-5 minutes
Directions
Combine the greens and veggies, top with tofu or beans and dress with squeezed
lemon.
LUNCH OPTIONS
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High-protein Quinoa salad - Great as a side dish or meal on its own
Ingredients
1 cup of quinoa 1 cup soy yogurt
1 avocado - cut into 1-inch cubes1 apple - cut into 1-inch cubes
2 tbsp nutritional yeast (optional)2 tbsp olive oil (or other oil)
1 tbsp sea salt, 1 tbsp curry powder1 tsp ginger powder
1 tbsp white pepper1 tsp dried dill
Directions
Rinse quinoa. Soak for 10 minutes then rinse again and add to 2 cups boiling
water. Reduce heat and simmer for 10-15 minutes (until all the water isabsorbed). Transfer the quinoa to a large bowl and mix in the rest of theingredients. Serve immediately or refrigerate for up to 24 hours.
Grilled vegetable wrap
Ingredients
1 tsp vegan margarine/olive oil
1 pita wrap Your favorite grilled veggies
Directions
Spread the margarine/oil on the wrap add your favorite grilled veggies and enjoy.
LUNCH OPTIONS
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Spicy Tofu
Ingredients
1/2 - 1 cup cooked quinoa for a more lling meal1 package rm tofu
1/2 - 1 Spanish Onion- chopped1 large tomato - chopped
1 tsp white pepper1 tsp sea salt
Nutritional yeast - 2 small handfuls or more for desired taste2-3 Tbsp grape seed oil or coconut oil
Directions
Drain and rinse tofu. Chop into small pieces. Heat oil in a pan at med - high heat.Fry tofu in pan with salt, pepper, and nutritional yeast for 3-4 minutes until
lightly crisped. Add tomato and onion, and cook until desired softness of onion is
achieved 2-3 minutes. Serve with cooked quinoa and enjoy.
Raw Tomato Carrot Soup
Ingredients
3 cups water3 large carrots
1 apple - core removed
1 avocado- pit and skin removedFresh ginger - small piece, size of tip of nger1 can coconut milk
1 tomato
Directions
In a food processor or high powered blender combine all the ingredients till
smooth. Serve with a basil leaf garnish.
LUNCH OPTIONS
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Vietnamese Spring rolls
Ingredients
Rice wraps2 cups water
4 oz vermicelli1/2 cup shredded carrots
1/2 cup cucumber - shredded2 leaves romaine lettuce - shredded
5 leaves fresh basil/cilantro -shredded
Directions
Boil the water and cook vermicelli for 3-5 minutes. Drain and set aside. Fill a pie
plate with warm water. Take a dried rice wrap and gently rotate in water untilsoft. Place on a dry plate. Fill the bottom third of wrap with veggies and
vermicelli. Roll the wrap, folding in the edges. Repeat with as many wraps as
desired. Can be refrigerated for later.
Lentil salad
Ingredients
1 can red lentils1/4 cup sesame seed oil
1/4 cup cooked brown rice
1/2 chopped raw green beans1/3 cup raw baby spinachJuice from lemon
1 minced clove garlic1 large chopped mint leaf
1/2 cup chopped zucchini10 chopped mushrooms - stems removed
1 tsp cumin powder
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Directions
Drain and rinse the lentils. Mix in the remaining ingredients and serve.
Chickpea salad
Ingredients
1 can chick peas1 stalk chopped celery
1/2 chopped red pepper1/2 chopped carrot
1/2 cup chopped cucumber1 minced clove garlic
1 small piece minced fresh ginger5 chopped cilantro leaves
1/4 cup olive oil1 Tbsp Balsamic vinegar
1 tsp sea salt1 tsp black pepper
1 Tbsp nutritional Yeast
Directions
Drain and rinse the chick peas. Stir in the remaining ingredients and serve or
refrigerate for later.
LUNCH OPTIONS
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Hemp & Avocado salad
Ingredients
5 leaves red re lettuce - torn into small pieces1/4 cup hemp hearts
1 chopped avocado1 chopped tomato
1/2 cup chopped cucumber1/4 cup raisins
Juice of half a lemon5 basil leaves chopped
5 cilantro leaves chopped1 Tbsp Nutritional yeast
1/4 cup hemp seed oil1 tsp sea salt
Directions
Mix everything together in a bowl and enjoy.
Cabbage leaf/Collard leaf wrap
Ingredients
1 cup vermicelli noodles2 cups water
Raw cabbage or collard leaves
Shredded carrotShredded zucchini.Sliced mushrooms
Sauce
2 cups fresh basil leaves2 large kale leaves - stalks removed
LUNCH OPTIONS
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1 lemon- skin and seeds removed1/2 cup olive oil
2-3 cloves garlic- chopped to avoid large chunks1/2 tsp sea salt
1/2 tsp black pepper,1/2 cup raw cashews- soaked in water for 4-6 hours
Directions
Cook vermicelli noodles water (takes 3-5 minutes tops). In a raw cabbage or
collard leaf, place noodles, carrots, zucchini, mushrooms and pesto sauce.
For the sauce, combine all ingredients in a food processor.
LUNCH OPTIONS
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Tempeh Chili
Ingredients
1 package tempeh - crumbled into small pieces1 28oz/800ml can diced tomatoes - no salt
1 small spanish onion - chopped1-3 cloves garlic - minced
1 400ml can kidney beans- no salt drained and rinsed1 can black beans - drained and rinsed
1 tsp black pepper1 tsp sea salt
1/2 tsp cayenne pepper1/2 tsp chili powder
1/2 tsp basil1-2 cups water - depending on desired consistency
Directions
In a slow-cooker combine all the ingredients and cook on low temperature for 6-8hours.
Pizza
Ingredients
Sticklings Organics vegan thin pizza crust
Tomato sauce
Chopped peppers, onions, garlic, mushrooms, zucchiniDaiya cheese (optional)
Directions
Spread sauce over crust. Top with chopped veggies and bake 10-15 minutes at
400F.
DINNER OPTIONS
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Pesto Pasta
Ingredients
2 cups fresh basil leaves2 large kale leaves - stalks removed
1 lemon- skin and seeds removed1/2 cup olive oil
2-3 cloves garlic- chopped to avoid large chunks1/2 tsp sea salt
1/2 tsp black pepper1/2 cup raw cashews- soaked in water for 4-6 hours
Directions
Combine ingredients in a food processor. Serve over 2 cups cooked rice/quinoa/
lentil pasta.
Vegetable stir-fry on a bed of brown rice
Ingredients
1 cup dried brown rice
2 cups water2 Tbsp sesame seed oil (or other similar oil)
1/2 large white onion2 minced cloves of garlic
3 stalks of kale - stalk removed, torn into small pieces
1/2 cup green bush beans - chopped1 cup snow peas1/2 tsp ginger powder
Black pepper to taste1 Tbsp Balsamic Vinegar (optional)
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Directions
Cook the rice in the water and set aside. In a large sauce pan heat up the oil andadd all the veggies, ginger and pepper. Cook on medium heat for 3-5 minutes. Mix
rice into saucepan, stir, and simmer for 2-3 minutes. Optional: mix in 1 TbspBalsamic Vinegar.
Baked squash stuffed with beans
Ingredients
2 Patty pan/acorn/pie pumpkin squash1 can black beans - drained & rinsed1/4 cup olive oil
2 cloves minced garlic1/4 cup chopped red onion
1 chopped tomato1 tsp cayenne powder,
1 tsp black pepper,4 Tbsp nutritional yeast1 tsp sea salt1 tsp balsamic vinegar or juice of 1/4 lemon
Directions
Hollow out (remove seeds & pulp) the squash. Mix all the other ingredientstogether and ll the squash with the mixture. Bake at 400F for 35-45 minutes or
until you can pierce the squash easily with a fork.
DINNER OPTIONS
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Coconut and Avocado Sauce with Rice
Ingredients
1 cup dried brown rice2 cups water
1 400ml can coconut milk (Thai Kitchen)1 Avocado - pit and skin removed
1 large tomato1/2 fresh squeezed lemon
6 large basil leaves3 green onion stalks
2 cloves garlic1 can chick peas - drained & rinsed
1 Tbsp curry powder1/2 tsp cumin powder
1/2 tsp ginger powder2-3 Tbsp nutritional yeast
Directions
Cook the rice in the water and set aside. To make the sauce, combine all theingredients in a food processor/high-power blender. Blend but do not puree
(leaving small chunks). Pour desired amount of sauce over rice and serve. Makes4-6 servings.
Veggie burger with a side garden salad
Some vegan burgers include:
Boca Original Vegan Yves Meatless Beef Burgers
Gardeins Ultimate Beeess Burger Amys All American Veggie Burger
DINNER OPTIONS
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Fried tempeh/tofu, and veggies on a on a bed of brown rice/quinoa/noodles
Ingredients
1 package tempeh or rm tofu2-3 Tbsp coconut oil
1 Tbsp balsamic vinegar2 minced garlic cloves
1/2 chopped small Spanish onion
Directions
Slice Tempeh/Tofu into -inch thick slices and pan fry for 5-7 minutes withcoconut oil, balsamic, garlic and onion. Tempeh will brown nicely. Serve on a bed
of greens, or with chopped peppers, tomatoes, and mushrooms (raw) over brownrice/quinoa/noodles.
Gardein with a side of home fries and salad
Ingredients
1 package Gardein herb dijon breasts
3-4 medium-sized potatoes chopped into small cubes1/4 cup olive oil
2 minced garlic cloves2 tsp black pepper
1 tsp sea salt3 Tbsp nutritional yeast
1 tsp balsamic vinegar
Directions
Follow directions on package of Gardein. Mix the chopped potatoes with the oil,garlic, pepper, salt, nutritional yeast and balsamic vinegar. Mix well, place into
oven dish cover and bake for 30-40 minutes at 425F.
DINNER OPTIONS
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Sushi
Ingredients
Nori sheets
Assorted veggies - cucumber, carrot, avocado etc.1 cup sweet brown rice (ideal because it gets sticky)
Directions
This can be as simple or complex a recipe as you want. Start by cooking the rice in
2 cups water (for a high protein and more lling option, substitute quinoa in placeof rice). Once cooked, set aside to cool.
Choose 2-3 llings for your sushi (avocado, carrot, cucumber). Prepare 1/2 cupof each by slicing into thin pieces. Take a Nori sheet (seaweed sheet) and place on
a at surface.
Evenly spread rice/quinoa over the bottom third of the sheet. Spread ingredient of
choice over rice/quinoa. Drizzle sauce (balsamic vinegar), or even fresh lemon juice over rice. Fold nori sheet over ingredients, and continue to roll a tight log.
Seal the edge of the Nori by wetting it. With a very sharp knife, slice your sushirolls to desired thickness. Serve or refrigerate.
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Lasagna
Ingredients
Lasagna noodles
Pasta Sauce or canned tomato paste avored with basil1 zucchini - cut into 1/4 inch thick slices
1 avocado - cut into 1/4 inch thick slices1 portobello mushroom - cut into 1/4 inch thick slices
Daiya cheese (optional)
Directions
Follow directions on box for cooking lasagna noodles (usually involves cooking noodles rst).
Layer oven dish (8" by 16" roughly) with rst layer of noodles. Apply a generous
layer of sauce. Layer zucchini slices on sauce.
Add second layer of noodles. Add more sauce. Add a layer of avocado slices.
Add another layer of noodles. Add more sauce. Add Portobello mushroom slices.
Add top layer of noodles.
Bake for 45 minutes at 400F.
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High ber lentil mufns (Makes 14-16 small mufns)
Ingredients
1 cup red lentils (dry)
1 cup brown rice our1/2 cup almond our
1/4 cup ground axseed1/3 cup walnut pieces
1/2 cup cane sugar
1/3 cup maple syrup1/4 cup coconut oil1 tsp aluminum-free baking powder
1/2 tsp aluminum-free baking soda 1 tsp cinnamon
1/2 tsp ground cloves1/4 tsp sea salt
1 1/2 cups apple (nely chopped)
1 tsp ground chia seed + 3 Tbsp water*
*Equivalent of 1 egg. Mix the chia seed and water with a fork. Let it sit for 5-10minutes so that it turns into a goopy texture. Now its ready to be used!
Directions
Preheat oven to 350F. In a medium pan, bring 2 cups of water to a boil. Add
lentils to water. Bring back to a boil, lower heat and simmer until lentils arecooked (10-15 minutes). Set aside to cool.
In a bowl, mix together our, (1/4 cup) walnuts, baking powder and soda,axseed, cinnamon, cloves, and salt.
In a separate bowl, add chia seed, oil, sugar, and apple to lentils. Mix well.
Combine wet and dry ingredients.
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Portion into mufn cups. Use remaining walnut pieces to place on top of mufns.
Bake for 18-25 minutes, or until a toothpick placed into the middle comes outclean.
Let cool for 10-15 minutes and enjoy.
Poached Pears in Red Wine
Ingredients
4 Pears
2 Cinnamon Sticks1 tsp Vanilla Extract
2 cups Red Wine1 cup Water
1 Tbsp Black Pepper2 Cloves
1/4tsp Nutmeg
1 heaping tsp Coconut Sugar (or cane sugar)2 thin slices Ginger RootLemon Zest
1 bar Dark Chocolate
Directions
Combine all ingredients (except for pears) in a large pot.
Peel the skin off of the pears. Cut a small slice off the bottom of the pears so they sit upright nicely. Place the pears in the pot. Cover with a lid and bring to a boil.
Reduce to medium heat and boil for 30-40 minutes.
Place each pear in a bowl.
Melt chocolate in a pan over low-medium heat. Drizzle over the pear. Serve with a spoon and enjoy!
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Blueberry Thumbprint Cookies (Makes 12 cookies)
Ingredients
1 1/2 cups organic brown rice our
1/3 cup organic almond meal*2 pinches of organic sea salt
1/2 tsp organic aluminum-free baking powder1/3 cup organic muscovado brown sugar (or cane sugar)
1/2 cup organic blueberries
1 tsp organic vanilla extract1/4 cup water1 tsp organic coconut oil
*Substitute with almond our or make your own meal by processing raw almondsin the food processor.
Directions
Preheat oven to 325F.
In a food processor combine our, baking powder, salt, and sugar. With the food
processor running, combine vanilla, oil, and water into dry mixture.
In a separate bowl, gently crush blueberries with a fork (leave more whole than
not). Set aside.
Portion level tablespoons of dough and use hands to form into balls. Place on
baking sheet or slightly greased pan.
Gently thumbprint dough ball in the centre (a small spoon would work too).
Fill thumbprints with blueberries.
Bake for 15-18 minutes. Let cool for 5 minutes and enjoy.
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Here are some recommendations of companies that offer vegan products. Pleasenote that not all their products may be vegan, so always check ingredients. You
should be able to buy them locally or order them on the internet.
Canned products
Eden Organic low to no salt, no preservatives, organic.http://w ww.edenfoods.com /
Pastas
King Soba http://w ww.kingsoba.com /
Miracle Noodle
http://www.miraclenoodle.com
Dried Products (beans, len tils, nuts)
Mountain Pathhttp://mountainpath.com /
Tofu
Nasoya http://www.nasoya.com /
Sunrise Soya Foodshttp://www.sunrise-soya.com /
Mori-Nuhttp://w ww.morinu.com /
TempehHenrys Gourmet Tempeh
http://www.tempeh.ca /
RECOMMENDED PRODUCTS
http://www.morinu.com/http://www.morinu.com/http://www.nasoya.com/http://www.nasoya.com/http://mountainpath.com/http://www.edenfoods.com/http://www.edenfoods.com/http://www.tempeh.ca/http://www.tempeh.ca/http://www.morinu.com/http://www.morinu.com/http://www.sunrise-soya.com/http://www.sunrise-soya.com/http://www.nasoya.com/http://www.nasoya.com/http://mountainpath.com/http://mountainpath.com/http://www.miraclenoodle.com/http://www.miraclenoodle.com/http://www.kingsoba.com/http://www.kingsoba.com/http://www.edenfoods.com/http://www.edenfoods.com/ -
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Teas
Organic Loose Leaf tea is preferred. If you must buy tea in bags, buy Choice
Organic.http://www.choiceorganicteas.com /
Snack s & Bars
Cavewo man Barshttp://w ww.cavewomanbars.com
Chocola tlhttp://w ww.owfoodschocolatl.com /
Cliff and Luna Barshttp://w ww.clifbar.com /
Cool Cup shttp://w ww.cool-cups.com /
Flaniga n Farmshttp://w ww.aniganfarms.com /
Funky M onkey Snackshttp://w ww.funkymonkeysnack s.com /
Galaxy Granola http://w ww.galaxygranola.com /
Good On Ya Barshttp://w ww.thegoodonyabar.com /
Hail Merry http://www.hailmerry.com /
Kims M agic Pophttp://www.deliceglobal.com /
RECOMMENDED PRODUCTS
http://www.hailmerry.com/http://www.thegoodonyabar.com/http://www.thegoodonyabar.com/http://www.galaxygranola.com/http://www.galaxygranola.com/http://www.galaxygranola.com/http://www.funkymonkeysnacks.com/http://www.funkymonkeysnacks.com/http://www.funkymonkeysnacks.com/http://www.flaniganfarms.com/http://www.flaniganfarms.com/http://www.flaniganfarms.com/http://www.cool-cups.com/http://www.cool-cups.com/http://www.cool-cups.com/http://www.clifbar.com/http://www.clifbar.com/http://www.flowfoodschocolatl.com/http://www.flowfoodschocolatl.com/http://www.flowfoodschocolatl.com/http://www.cavewomanbars.com/http://www.cavewomanbars.com/http://www.cavewomanbars.com/http://www.choiceorganicteas.com/http://www.deliceglobal.com/http://www.deliceglobal.com/http://www.hailmerry.com/http://www.hailmerry.com/http://www.thegoodonyabar.com/http://www.thegoodonyabar.com/http://www.galaxygranola.com/http://www.galaxygranola.com/http://www.funkymonkeysnacks.com/http://www.funkymonkeysnacks.com/http://www.flaniganfarms.com/http://www.flaniganfarms.com/http://www.cool-cups.com/http://www.cool-cups.com/http://www.clifbar.com/http://www.clifbar.com/http://www.flowfoodschocolatl.com/http://www.flowfoodschocolatl.com/http://www.cavewomanbars.com/http://www.cavewomanbars.com/http://www.choiceorganicteas.com/http://www.choiceorganicteas.com/ -
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Lara Barhttp://www.larabar.com /
Popchipshttp://w ww.popchips.com /
ProBarhttp://w ww.theprobar.com /
Pure Ba rhttp://th epurebar.com /
Puret Barshttp://w ww.puret.com /
Rhythm SuperFoodshttp://rhythmsuperfoods.com /
Stretch Island Fruit Co.http://www.stretchislandfruit.com /
Yoga Ch ips -Apple Chipshttp://www.yogavive.com /
Dairy Substitutes
Earth B alance
http://w ww.earthbalancenatura l.com /
Food Fo r Lovers Vegan Queso
http://fo od-for-lovers.com /
Daiya C heese
http://w ww.daiyafoods.com /
Dr. Cow Nut Cheese
http://w ww.dr-cow.com /
RECOMMENDED PRODUCTS
http://www.dr-cow.com/http://www.dr-cow.com/http://www.daiyafoods.com/http://www.daiyafoods.com/http://food-for-lovers.com/http://food-for-lovers.com/http://food-for-lovers.com/http://www.earthbalancenatural.com/http://www.earthbalancenatural.com/http://www.earthbalancenatural.com/http://www.yogavive.com/http://www.stretchislandfruit.com/http://rhythmsuperfoods.com/http://www.purefit.com/http://www.purefit.com/http://thepurebar.com/http://thepurebar.com/http://thepurebar.com/http://www.theprobar.com/http://www.theprobar.com/http://www.theprobar.com/http://www.popchips.com/http://www.popchips.com/http://www.popchips.com/http://www.dr-cow.com/http://www.dr-cow.com/http://www.daiyafoods.com/http://www.daiyafoods.com/http://food-for-lovers.com/http://food-for-lovers.com/http://www.earthbalancenatural.com/http://www.earthbalancenatural.com/http://www.yogavive.com/http://www.yogavive.com/http://www.stretchislandfruit.com/http://www.stretchislandfruit.com/http://rhythmsuperfoods.com/http://rhythmsuperfoods.com/http://www.purefit.com/http://www.purefit.com/http://thepurebar.com/http://thepurebar.com/http://www.theprobar.com/http://www.theprobar.com/http://www.popchips.com/http://www.popchips.com/http://www.larabar.com/http://www.larabar.com/ -
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Tofuttihttp://www.tofutti.com /
Teesehttp://w ww.chicagosoydairy.com /
Vegan G ourmet Cheese
http://w ww.followyourheart.com /
Sheese
http://w ww.buteisland.com /Mimic C reme
http://w ww.mimiccreme.co m /
Silkhttp://silksoymilk.com /
So Good
http://www.sogoodbeverage.com /
So Nicehttp://www.sonice.ca /
Ryza http://w ww.ryza.ca
Rice Dre amhttp://w ww.tastethedream.com /
Almond Freshhttp://w ww.almond-fresh.com /
Almond Breezehttp://w ww.almondbreeze.com /
RECOMMENDED PRODUCTS
http://www.almondbreeze.com/http://www.almondbreeze.com/http://www.almond-fresh.com/http://www.almond-fresh.com/http://www.almond-fresh.com/http://www.tastethedream.com/http://www.tastethedream.com/http://www.ryza.ca/http://www.ryza.ca/http://www.mimiccreme.com/http://www.buteisland.com/http://www.buteisland.com/http://www.buteisland.com/http://www.followyourheart.com/http://www.followyourheart.com/http://www.followyourheart.com/http://www.chicagosoydairy.com/http://www.chicagosoydairy.com/http://www.almondbreeze.com/http://www.almondbreeze.com/http://www.almond-fresh.com/http://www.almond-fresh.com/http://www.tastethedream.com/http://www.tastethedream.com/http://www.ryza.ca/http://www.ryza.ca/http://www.sonice.ca/http://www.sonice.ca/http://www.sogoodbeverage.com/http://www.sogoodbeverage.com/http://silksoymilk.com/http://silksoymilk.com/http://www.mimiccreme.com/http://www.mimiccreme.com/http://www.buteisland.com/http://www.buteisland.com/http://www.followyourheart.com/http://www.followyourheart.com/http://www.chicagosoydairy.com/http://www.chicagosoydairy.com/http://www.tofutti.com/http://www.tofutti.com/ -
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So Delicioushttp://www.sodeliciousdairyfree.com /
Nogurthttp://www.nogurt.com/
Whole S oy & Co.http://www.wholesoyco.com /
Yosohttp://www.yoso.ca /
Meals & Sides
Allergar oohttp://www.allergaroo.com
Amys K itchenhttp://www.amys.com /
Basus H omestyle Indianhttp://www.basushomestyle.typepad.com/indiancuisine/
Cedars Mediterranean Foodshttp://www.cedarsfoods.com /
Dr. McDougalls Right Foodshttp://www.rightfoods.com /
EcoVega nhttp://www.ecovegan.com /
Field Ro asthttp://www.eldroast.com /
Fillo Fac tory http://www.llofactory.com /
RECOMMENDED PRODUCTS
http://www.fieldroast.com/http://www.cedarsfoods.com/http://www.basushomestyle.typepad.com/indiancuisine/http://www.amys.com/http://www.allergaroo.com/http://www.yoso.ca/http://www.wholesoyco.com/http://www.nogurt.com/%5Dhttp://www.fillofactory.com/http://www.fillofactory.com/http://www.fieldroast.com/http://www.fieldroast.com/http://www.ecovegan.com/http://www.ecovegan.com/http://www.rightfoods.com/http://www.rightfoods.com/http://www.cedarsfoods.com/http://www.cedarsfoods.com/http://www.basushomestyle.typepad.com/indiancuisine/http://www.basushomestyle.typepad.com/indiancuisine/http://www.amys.com/http://www.amys.com/http://www.allergaroo.com/http://www.allergaroo.com/http://www.yoso.ca/http://www.yoso.ca/http://www.wholesoyco.com/http://www.wholesoyco.com/http://www.nogurt.com/%5Dhttp://www.nogurt.com/%5Dhttp://www.sodeliciousdairyfree.com/http://www.sodeliciousdairyfree.com/ -
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Gardein Garden Proteinhttp://www.gardein.com /
Goldmine Natural Foodshttp://w ww.goldminenaturalfo ods.com /
Helens Kitchenhttp://w ww.thehelenskitchen.com /
Kettle C uisinehttp://w ww.kettlecuisine.com
Match V egan Meatshttp://w ww.matchmeats.com /
Vanshttp://www.vansfoods.com /
Vegan H eightshttp://veganheights.com
Yves Ve ggie Cuisinehttp://www.yvesveggie.com /
Bever ages
Frey Wi ne
http://w ww.freywine.com /
Guayaki Mate
http://w ww.guayaki.com /
Organic Nation Spirit
http://w ww.organicnationspirits.com /
Picabi
http://w ww.picabi.com /
RECOMMENDED PRODUCTS
http://www.picabi.com/http://www.organicnationspirits.com/http://www.organicnationspirits.com/http://www.organicnationspirits.com/http://www.guayaki.com/http://www.guayaki.com/http://www.freywine.com/http://www.freywine.com/http://www.freywine.com/http://www.yvesveggie.com/http://veganheights.com/http://www.vansfoods.com/http://www.matchmeats.com/http://www.matchmeats.com/http://www.matchmeats.com/http://www.kettlecuisine.com/http://www.kettlecuisine.com/http://www.kettlecuisine.com/http://www.thehelenskitchen.com/http://www.thehelenskitchen.com/http://www.thehelenskitchen.com/http://www.goldminenaturalfoods.com/http://www.goldminenaturalfoods.com/http://www.picabi.com/http://www.picabi.com/http://www.organicnationspirits.com/http://www.organicnationspirits.com/http://www.guayaki.com/http://www.guayaki.com/http://www.freywine.com/http://www.freywine.com/http://www.yvesveggie.com/http://www.yvesveggie.com/http://veganheights.com/http://veganheights.com/http://www.vansfoods.com/http://www.vansfoods.com/http://www.matchmeats.com/http://www.matchmeats.com/http://www.kettlecuisine.com/http://www.kettlecuisine.com/http://www.thehelenskitchen.com/http://www.thehelenskitchen.com/http://www.goldminenaturalfoods.com/http://www.goldminenaturalfoods.com/http://www.gardein.com/http://www.gardein.com/ -
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Revolution Teashttp://www.revolutiontea.com /
Sambazonhttp://w ww.sambazon.com /
Sveltehttp://s veltebrand.com
Taylors Tonicshttp://w ww.taylorstonics.com
Teecinohttp://w ww.teecino.com /
Zhenas Gypsy Tea http://w ww.gypsytea.com /
Desse rts, Baking & Treats
Allisons Gourmethttp://www.allisonsgourmet.com /
Bobs Re d Mill
http://w ww.bobsredmill.com /
Chocola te Decadence
http://w ww.chocolatedecadence .com /
Chocola te Inspiration
http://w ww.chocolateinspirations.com /
Coconut Bliss
http://w ww.coconutbliss.com /
Dandies Vegan Marshamllows
http://w ww.chicagosoydairy.com
RECOMMENDED PRODUCTS
http://www.chicagosoydairy.com/http://www.chicagosoydairy.com/http://www.coconutbliss.com/http://www.chocolateinspirations.com/http://www.chocolateinspirations.com/http://www.chocolatedecadence.com/http://www.chocolatedecadence.com/http://www.bobsredmill.com/http://www.bobsredmill.com/http://www.bobsredmill.com/http://www.allisonsgourmet.com/http://www.gypsytea.com/http://www.gypsytea.com/http://www.gypsytea.com/http://www.teecino.com/http://www.teecino.com/http://www.taylorstonics.com/http://www.taylorstonics.com/http://sveltebrand.com/http://sveltebrand.com/http://sveltebrand.com/http://www.sambazon.com/http://www.sambazon.com/http://www.chicagosoydairy.com/http://www.chicagosoydairy.com/http://www.coconutbliss.com/http://www.coconutbliss.com/http://www.chocolateinspirations.com/http://www.chocolateinspirations.com/http://www.chocolatedecadence.com/http://www.chocolatedecadence.com/http://www.bobsredmill.com/http://www.bobsredmill.com/http://www.allisonsgourmet.com/http://www.allisonsgourmet.com/http://www.gypsytea.com/http://www.gypsytea.com/http://www.teecino.com/http://www.teecino.com/http://www.taylorstonics.com/http://www.taylorstonics.com/http://sveltebrand.com/http://sveltebrand.com/http://www.sambazon.com/http://www.sambazon.com/http://www.revolutiontea.com/http://www.revolutiontea.com/ -
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Glee Gumhttp://www.gleegum.com
Go Max Foodshttp://www.gomaxgofoods.com /
Nanas cookieshttp://www.nanascookiecompany.com /
Naturally Nora http://www.naturallynora.com
No Udder Dessertshttp://www.noudderdesserts.com /
Pamela s Productshttp://www.pamelasproducts.com
Sunou r Baking Company http://www.sunourbaking.com /
Tempt N on Dairy Ice Creamhttp://www.livingharvest.com
Turtle M ountainhttp://www.turtlemountain.com /
RECOMMENDED PRODUCTS
http://www.turtlemountain.com/http://www.livingharvest.com/http://www.sunflourbaking.com/http://www.pamelasproducts.com/http://www.turtlemountain.com/http://www.turtlemountain.com/http://www.livingharvest.com/http://www.livingharvest.com/http://www.sunflourbaking.com/http://www.sunflourbaking.com/http://www.pamelasproducts.com/http://www.pamelasproducts.com/http://www.noudderdesserts.com/http://www.noudderdesserts.com/http://www.naturallynora.com/http://www.naturallynora.com/http://www.nanascookiecompany.com/http://www.nanascookiecompany.com/http://www.gomaxgofoods.com/http://www.gomaxgofoods.com/http://www.gleegum.com/http://www.gleegum.com/ -
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While on this cleanse, youshould avoid going out to
eat, but if you have to,here is a guide that will
give you an idea of what you can look out for on
menus that should be vegan.
Many restaurants have vegan options on their
menus you just have toknow what to look for and
how to order. Althoughsomething may look like
its vegan based on theingredients listed on the
menu, sometimes thingsarent mentioned, like
that its topped withcheese, so its always a
good idea to check with your server when you
order.
This guide will give you an idea of what to look onthe menus of the following types of restaurants:
Falafel on pita with hummus Black bean veggie burger with fries Stir Fried tofu and eggplant
EATING OUT
Italian
Indian
Chinese
Thai
Middle Eastern
American
Japanese
Mexican
Steak Houses
Fast Food
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Italian Restaurants
Bruschetta (no cheese)
Minestrone soup if vegetarian
broth is used
Garden salad with vinaigrette
dressing (no cheese)
Vegetable pizza (no cheese)
Margherita pizza (no cheese)
Pasta with tomato sauce (ask if they can put some mushrooms orother veggies in)
Pasta pomodoro
Pasta primavera (garlic and oil or
tomato sauce no cheese)
Roasted vegetables
Sauteed spinach (cooked in olive
oil)
Antipasto like olives, roasted red
peppers, zucchini, eggplant,artichokes and asparagus.
A lot of things can also be made
vegan simply by asking for it without the chicken, or cheese etc.
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Indian Restaurants
Mulligatawny Soup (if made with
veg. broth) Vegetable Somosas
Vegetable Pakora
Onion Bhaji
Aloo Tiki (if its made without egg)
Aloo Chole
Baingan Bharta
Aloo Gobi
Bhindi Masala
Chana Masala
Daal (lentils) can sometimes be
vegan depending on how itscooked. If its cooked in a creamsauce its not vegan, but if its
cooked in a tomato based sauce with no dairy, its okay.
Vegetable Biryani
Basmati Rice
Roti
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Chinese Restaurants
Vegetarian spring rolls (make suretheres no seafood in them)
Vegetarian Soup
Mixed vegetables (ask whats in
the sauce)
Szechuan or Garlic String Beans
Eggplant with Spicy Garlic Sauce
or black bean sauce
Broccoli with Garlic Sauce
Bean Curd (tofu) with Mixed
Vegetables (ask whats in thesauce)
Vegetable Fried Rice (no egg)
Rice noodles with vegetables
Chinese restaurants may offerother bean curd (tofu) dishes, ask
what kind of sauce they are using,
also sometimes they like to putpork in tofu dishes so make sure
there isnt anything weird like thatin there. Some Chinese
restaurants are also starting tooffer mock meats.
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Thai Restaurants
Thai restaurants usually have a vegetarian section on their menu which willhave many vegan items. You may just need to ask about the sauce that things
are cooked in as they use sh sauce a lot, so you would want to ask for yours tomade without any sh sauce. Other than what is on the vegetarian menu, here
are some other items to look out for on the menu.
Vegetable Pad thai (no egg)
Fresh Thai Spring Rolls (salad
rolls)
Vegetarian spring rolls (fried)
Fried tofu with peanut sauce
Green mango salad
Vegetable soup with tofu
Red, yellow, and green vegetariancurry
Vegetable fried rice (no egg)
Thai style eggplant
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Middle Eastern Restaurants
Hummus
Lentil soup (usually vegetarian, but
always ask)
Baba Ghannooj (if its made without
mayo)
Falafel
Fattoush salad
Green beans cooked with tomato and
olive oil
Lentils and rice served with fried
onions
Fava beans, chick peas, tomato,
parsley, garlic, lemon juice & oliveoil
Okra fried in olive oil with garlic,tomatoes and coriander.
Tabbouleh
Stuffed grape vine leaves
Fried eggplant with chick peas,onions, tomatoes, garlic and spices
Crushed nuts mixed with hot spices.
Lebanese pickles
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Japanese Restaurants
Edamme
Tofu Salad (ask whats in thedressing)
Garden salad
Vegetable tempura (batter may have egg so ask if it does)
Miso soup (sometimes has shsauce or akes in it, so ask your
server)
Vegetarian udon or soba noodles
(ask whats in the sauce)
Inari - bean curd
Avocado rolls
Vegetable rolls
Cucumber rolls
Vegetable tempura rolls
Asparagus rolls
Vegetable Gyoza (ask if its vegan)
Agedashi Tofu (sometimes has sh
akes on top, so ask your server)
Vegetable Teryaki (ask whats in
the sauce)
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American Restaurants
American style restaurants dont have a lot to choose from but you can makedo. Here are some things to look out for.
A lot of salads can be made vegan by getting them without cheese or
meat and having a vinaigrettedressing.
Vegetarian pizza (no cheese)
Grilled vegetable sandwich
(without cheese or mayo)
French fries
Sweet potato fries
Veggie burger (make sure itdoesnt have dairy in it)
Bruschetta with no cheese
Pasta with tomato sauce
Vegetable Fajitas (no sour creamor cheese, ask for guacamole
instead)
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Mexican Restaurants
Several Mexican dishes can be made vegan by eliminating the cheese and sourcream. Many Mexican restaurants are even starting to offer faux meats, and
vegan sour cream and cheese. Here are a few items that are or can be made vegan.
Black bean soup (if made with vegetable broth and has no sour cream)
Garden salad
Taco salad (no meat, cheese or sour cream)
Bean burrito (no cheese or sour cream)
Guacamole or salsa and tortilla chips
Vegetable fajitas (no cheese or sour cream ask for some guacamole instead)
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Steak House
While there is not a lot to eat at steak houses, if you have to go to one, here aresome items you could have.
Garden salad with vinaigrette dressing (no cheese)
Plain Baked potato
French Fries
Sweet potato fries
If youre lucky they may have a veggie burger
Assorted Steamed or grilled veggies
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Fast Food Restaurants
Fast food restaurants cater to meat eaters so there arent many items tochoose from. Here are some things you can eat if you have to eat at a fast food
establishment.
Fries
Veggie burger
Salads with vinaigrette dressings and no cheese
Plain Baked potato
Veggie sub (no cheese or mayo)
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Weve presented a two week diet/cleanse so it is stricter than a regular veganeveryday diet. If you are thinking about going vegan part time or full time, you
might want to look into other things to incorporate into your life style. There aremany books, magazines, and websites to help you with this. Here are some of our
favorite resources:
Vegan Cooking
The Hea lthy Voyageu r
Fit For T wo TV
Vegan O utreach
Vegetar ian Starter Kit
Meat Fr ee Mondays
Toronto Vegetarian Associa tion
VegNew s Magazine
The Veg an Society
Vegan B ody Building
Happy H erbivore
Veg Dini ng
Happy C ow
P l d t g d i t f h lth f l d thi l f
RESOURCES
http://www.happycow.net/http://www.vegdining.com/http://happyherbivore.com/http://veganbodybuilding.com/http://www.vegansociety.com/http://vegnews.com/http://www.veg.ca/http://www.meatfreemondays.com/index.cfmhttp://features.peta.org/VegetarianStarterKit/index.asphttp://www.veganoutreach.org/http://fitfortwo.tv/http://healthyvoyager.com/http://www.vegancooking.com/http://www.happycow.net/http://www.happycow.net/http://www.vegdining.com/http://www.vegdining.com/http://happyherbivore.com/http://happyherbivore.com/http://veganbodybuilding.com/http://veganbodybuilding.com/http://www.vegansociety.com/http://www.vegansociety.com/http://vegnews.com/http://vegnews.com/http://www.veg.ca/http://www.veg.ca/http://www.meatfreemondays.com/index.cfmhttp://www.meatfreemondays.com/index.cfmhttp://features.peta.org/VegetarianStarterKit/index.asphttp://features.peta.org/VegetarianStarterKit/index.asphttp://www.veganoutreach.org/http://www.veganoutreach.org/http://fitfortwo.tv/http://fitfortwo.tv/http://healthyvoyager.com/http://healthyvoyager.com/http://www.vegancooking.com/http://www.vegancooking.com/