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Vegan Is A Hot Topic...
Former President Clinton recently lost 24 pounds on a vegan diet. Chain restaurants like Souplantation and Pizza Fusion have vegan choices on the menu. In a poll of 1500 chefs about the top trends in food for 2011, vegan came in 71 out of 226. Vegan diets are becoming more popular because people are realizing that they are healthy, you don’t have to starve yourself, and they work. The same is true for this 14-day vegan cleanse. It will ﬂush out all the toxins in your system from meat, preservatives, pesticides, and sugar. And you will very likely lose weight as well.
Cleanse your body, pollute your toilet
Whether you call it a cleanse, a detox, a ﬂush, or a diet, this ﬂush is formulated to enable your body to cleanse itself of the toxins that have accumulated over the years and to heal. And yes, this diet is going to have you ﬂushing the toilet A LOT!
• Ellen DeGeneres • Portia de Rossi • Woody Harrelson • Russell Simmons • Moby • Emily Deschanel • Andre 3000 • Joaquin Phoenix • Alicia Silverstone • James Cromwell • Pamela Anderson • Carl Lewis
HOW TO EAT VEGAN
Foods That Aren’t Allowed
A vegan cleanse means consuming no animal products: no ﬁsh, 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 calorie counting since the foods are naturally low calorie, but don’t overeat. The foods are easy to obtain and inexpensive for the most part. They are high in ﬁber and whole grain, and they contain plenty of vitamins, minerals, and antioxidants. Here are the major categories:
Eating raw fruit cleans the colon. It is high in ﬁber, vitamins and antioxidants that help clean the digestive tract. Fruits highest in ﬁber include blackberries, ﬁgs, blueberries, raspberries, dates and prunes. Next highest in ﬁber include apples, kiwi, oranges, papaya, plums, raisins and mangos. Fruit is most nutritional when eaten raw and with the skin.
Vegetables also cleanse your system and have vitamins, minerals, and ﬁber. These are also most beneﬁcial when eaten raw. Some suggestions are spinach, green peas, beets, carrots, broccoli, kale, brussel sprouts, turnips, and artichokes.
Legumes also act as a colon cleanser due to high amounts of ﬁber. Popular legumes 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
Grains (Cereals, Breads, Pasta)
The common element in all these foods is that they need to be whole grain. Whole grain foods are ﬁlled with nutrients such as protein, ﬁber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). Wholegrains are excellent for reducing the risk of heart disease, type 2 diabetes, obesity, some forms of cancer, and may lower cholesterol. Whole grains can also improve bowel health and promote healthy bacteria in the colon. Many foods claim to be whole grain but actually are not. A whole grain contains all edible parts of the grain – bran, germ, and endosperm, either intact or recombined. Here is a list of whole grain foods: •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
Try to buy locally, organic, nonhydrogenated, and lowsodium as often as possible. Buy and eat whole, plant-based foods often and avoid processed, prepared and packaged foods. As often as possible, make time to prepare a homemade pizza crust or nut milk for breakfast. The Environmental Working Group recently published a list of the 12 most pesticide-laden fruits 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 organic if you can. (Vegetarian Times, 9/11) It's not just what you eat that matters. All those pesticides and chemical fertilizers are used to produce your drinks, too. Your juice, milk, coffee, tea, wine, and cocktails very often contain pesticides. Luckily, organic, shade-grown coffee is easy to ﬁnd, as are organic cocoa and wine.
The American Dietetic Association and the Dietitians of Canada both have stated that well-planned vegetarian diets, including vegan, are healthful, nutritionally adequate, and provide health beneﬁts in the prevention and treatment of certain diseases. They have reviewed the diet in terms of data on the key nutrients for vegetarians including protein, iron, zinc, calcium, vitamin D, riboﬂavin, vitamin B-12, vitamin A n-3 fatty acids, and iodine. These Associations have concluded that a vegetarian or vegan diet can meet current 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 fortiﬁed foods or supplements can be helpful in meeting the nutrient requirements. It is suggested but not required by the Vegan Outreach group that you supplement with B12, iodine if your salt is not iodized, and eat foods high in calcium such as fortiﬁed soy milk, almonds, hazelnuts, or take a calcium supplement. (ADA Annual Reports) There is a vegan version of the nutritional food pyramid. It recommends daily consumption as follows:
Servings of Grains
Servings of Protein Rich Foods
Servings of Vegetables
Servings of Fruit
Servings of Fat
Here are a few general tips:
1. Make sure you eat a variety of foods. You can get all the protein you need from plant-based foods, but the more variety you eat, the better your chances of getting the essential amino acids your body needs. 2. Be sure to include some legumes (beans, peas, lentils, etc.) in your daily plan. These will make you feel fuller for a longer time and cut down on cravings. 3. Keep foods like carrots or apples around. Even a few bites will stop hunger pangs. 4. As the days go on, don’t just look at the scale. Pay attention to how you are feeling. Do you feel lighter? Are your clothes starting to ﬁt 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.
Falafel on pita with hummus
A Variety of Soy Products
Falafel on pita with hummus
The scientiﬁc evidence is growing which indicates that well-planned vegetarian or vegan diets offer real advantages compared to diets containing meat and other foods of animal origin. These beneﬁts exist due to lower intakes of saturated fat, cholesterol, and animal protein and higher intakes of complex carbohydrates, dietary ﬁber, 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 lower rates 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 concluded that, “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.”
“On average, vegetarians consume a lower proportion of calories from fat (particularly saturated fatty acids); fewer overall calories; and more ﬁber, 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 outcomes that have been identiﬁed among vegetarians.” A vegan cleanse has other beneﬁts 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 this heal 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 its own 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 are so 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 ﬂuctuations and your attitude is better in general. Finally, studies are beginning to show that vegans live longer than non-vegans and remain more able bodied and energetic overall.
Make a schedule for eating your meals, and stick to the schedule. Regular eating times maintain blood sugar levels and energy.
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 ﬂuids regularly- water is best. Avoid juice unless you make it fresh. Avoid alcohol during the ﬂush. If possible, avoid coffee (but if you must, limit it to 1 cup of black coffee daily). Herbal teas are acceptable.
Get a good night’s sleep. This is a big change for your body. Rest is essential to repair muscle tissue.
Dessert options have been provided. Although these are healthy options, they are still treats. Limit consumption to weekends only, and not too late at night.
Even though the meal options are very healthy, there is such a thing as too much of 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.
You are doing this as a jump-start to becoming healthier. Your body will thank you.
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 ﬁber than your body is accustomed to during your ﬂush. It is essential to consume high levels of ﬂuids 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 speciﬁc 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 that gives 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 ﬁnd yourself in a situation where you have to eat out. The at home eating plan consists of several recipes for breakfast, lunch and dinner. It also includes snack and dessert options. For optimal beneﬁt 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 beneﬁt to eating this way is that it increases your metabolism and reduces fat storage which helps with weight loss.
Chia morning mover - to be taken with breakfast every morning
Ingredients 2 Tbsp black chia seeds 1 cup rice/almond/cashew/soy milk 1 pinch sea salt Juice 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.
Ingredients 1 cup dried oatmeal with fruit (handful of berries/1 banana/1 chopped apple) 1 Tbsp maple syrup 1 Tbsp sunﬂower seeds 1 Tbsp hemp hearts 1 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.
Ingredients 3 cups water 1 cup nut or soy milk 1 cup berries 1 banana 1 tsp cacao powder 1 tsp cinnamon 1 tsp Coconut oil ½ fresh squeezed lemon (optional) Optional Power Ingredients 1 tsp matcha powder (green tea powder – contains caffeine) 1 tsp maca powder 1 tsp ground black chia seeds Directions Place all the ingredients in a blender and blend on high.
The Green Machine Shake
Ingredients 4 cups water 3 Tbsp hemp hearts 1 tsp matcha powder (green tea powder – contains caffeine) 1 tsp spirulina powder 1 tsp cinnamon 1 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 powder 1 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 the cheese and cook till melty.
Deluxe Scrambled Tofu
Ingredients 1 Tbsp coconut oil 1 package soft silken tofu (broken into small chunks) As many of the following veggies as you wish: mushrooms, onions, garlic, bell peppers, tomatoes, kale (stalk removed), spinach, and/or zucchini. 1 tsp turmeric 1 tsp cayenne powder 1 tsp black pepper 1 tsp ginger powder 1-3 Tbsp Nutritional Yeast Directions Pan fry everything (in coconut oil) over medium heat for 7-10 minutes.
Ingredients 1 tsp ground chia seed 3 Tbsp water 1 cup whole-wheat ﬂour 1 Tbsp baking powder 1/2 tsp cinnamon 1/8 tsp ﬁne sea salt 1 cup non-dairy milk 2 Tbsp natural maple syrup Directions Combine the chia seed and water together, mix and set aside for 10 minutes. Whisk the ﬂour, baking powder, cinnamon and salt together in a bowl. Add the milk 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), ﬂip and cook the other side.
1. Bread/crackers/carrot and celery sticks with homemade hummus - recipe on page 18 2. 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 Tbsp almond butter (or other nut butter) for dipping. 11. Guacamole 12. Vegetable Smoothie
Ingredients 1 can chick peas 1/2 squeezed lemon 1 clove garlic 1/4 cup tahini Black pepper Cayenne or cumin powder Directions Place all the ingredients in a food processor, or high powered blender and blend on medium-high until everything is combined. Refrigerate for 1 hour and enjoy.
Nacho Cheese Sauce
Ingredients 1 cup non-dairy milk 1/2 cup nutritional yeast 2 Tbsp ﬂour (whole wheat or rice) 1 tsp onion powder 1/2 tsp garlic powder or 1 minced clove of garlic 1/2 tsp ground cumin 1/4 tsp paprika 1/4 tsp chili powder 1/4 tsp sea salt Directions Whisk all the ingredients together in a saucepan over medium heat. Cook until it turns thick. Serve with high-ﬁber (low-sodium) multigrain nachos.
Ingredients 3 cups water 6 ice cubes 1 cup strawberries/raspberries 1 banana 3 Tbsp Hemp Hearts 1 Tbsp maple syrup 1 tsp Flora Flax Oil Directions Place all the ingredients in a blender and blend on high.
Ingredients 2 avocados (pit & skin removed) 1 tomato Juice from 1/2 lemon Juice from 1/2 lime 3-5 fresh cilantro leaves 2-3 cloves minced garlic 1/2 chopped onion 1 tsp cumin powder 1/2 tsp cayenne powder Directions Place all the ingredients in a food processor and blend until smooth or chunky, whichever you prefer.
Ingredients 4 cups water 3 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.
Portobello Mushroom Sandwich
Ingredients 2 slices low sodium bread 1/2 - 1 Portobello mushroom* (depending on size of mushroom and bread) Lettuce Tomato slices Nutritional yeast Black 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.
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 powder 1/2 squeezed lemon
1 tsp chili powder black pepper Directions Mix the beans and veggies into the cooked pasta. Combine all the ingredients for the sauce and mix. Pour over the pasta and toss.
Ingredients Mixed greens Swiss chard Arugula Sliced mushrooms, Tomato Radish Cucumber, Carrot Sunﬂower seeds/other nuts garlic/garlic scapes Hemp hearts 1/2 squeezed lemon Cubed ﬁrm 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.
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 cubes 1 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 powder 1 tsp ginger powder 1 tbsp white pepper 1 tsp dried dill Directions Rinse quinoa. Soak for 10 minutes then rinse again and add to 2 ½ cups boiling water. Reduce heat and simmer for 10-15 minutes (until all the water is absorbed). Transfer the quinoa to a large bowl and mix in the rest of the ingredients. 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.
Ingredients 1/2 - 1 cup cooked quinoa for a more ﬁlling meal 1 package ﬁrm tofu 1/2 - 1 Spanish Onion- chopped 1 large tomato - chopped 1 tsp white pepper 1 tsp sea salt Nutritional yeast - 2 small handfuls or more for desired taste 2-3 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 water 3 large carrots 1 apple - core removed 1 avocado- pit and skin removed Fresh ginger - small piece, size of tip of ﬁnger 1 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.
Vietnamese Spring rolls
Ingredients Rice wraps 2 cups water 4 oz vermicelli 1/2 cup shredded carrots 1/2 cup cucumber - shredded 2 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 until soft. 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.
Ingredients 1 can red lentils 1/4 cup sesame seed oil 1/4 cup cooked brown rice 1/2 chopped raw green beans 1/3 cup raw baby spinach Juice from ½ lemon 1 minced clove garlic 1 large chopped mint leaf 1/2 cup chopped zucchini 10 chopped mushrooms - stems removed 1 tsp cumin powder
Directions Drain and rinse the lentils. Mix in the remaining ingredients and serve.
Ingredients 1 can chick peas 1 stalk chopped celery 1/2 chopped red pepper 1/2 chopped carrot 1/2 cup chopped cucumber 1 minced clove garlic 1 small piece minced fresh ginger 5 chopped cilantro leaves 1/4 cup olive oil 1 Tbsp Balsamic vinegar 1 tsp sea salt 1 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.
Hemp & Avocado salad
Ingredients 5 leaves red ﬁre lettuce - torn into small pieces 1/4 cup hemp hearts 1 chopped avocado 1 chopped tomato 1/2 cup chopped cucumber 1/4 cup raisins Juice of half a lemon 5 basil leaves chopped 5 cilantro leaves chopped 1 Tbsp Nutritional yeast 1/4 cup hemp seed oil 1 tsp sea salt Directions Mix everything together in a bowl and enjoy.
Cabbage leaf/Collard leaf wrap
Ingredients 1 cup vermicelli noodles 2 cups water Raw cabbage or collard leaves Shredded carrot Shredded zucchini. Sliced mushrooms Sauce 2 cups fresh basil leaves 2 large kale leaves - stalks removed
1 lemon- skin and seeds removed 1/2 cup olive oil 2-3 cloves garlic- chopped to avoid large chunks 1/2 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.
Ingredients 1 package tempeh - crumbled into small pieces 1 28oz/800ml can diced tomatoes - no salt 1 small spanish onion - chopped 1-3 cloves garlic - minced 1 400ml can kidney beans- no salt – drained and rinsed 1 can black beans - drained and rinsed 1 tsp black pepper 1 tsp sea salt 1/2 tsp cayenne pepper 1/2 tsp chili powder 1/2 tsp basil 1-2 cups water - depending on desired consistency Directions In a slow-cooker combine all the ingredients and cook on low temperature for 6-8 hours.
Ingredients Stickling’s Organics vegan thin pizza crust Tomato sauce Chopped peppers, onions, garlic, mushrooms, zucchini Daiya cheese (optional) Directions Spread sauce over crust. Top with chopped veggies and bake 10-15 minutes at 400°F.
Ingredients 2 cups fresh basil leaves 2 large kale leaves - stalks removed 1 lemon- skin and seeds removed 1/2 cup olive oil 2-3 cloves garlic- chopped to avoid large chunks 1/2 tsp sea salt 1/2 tsp black pepper 1/2 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 water 2 Tbsp sesame seed oil (or other similar oil) 1/2 large white onion 2 minced cloves of garlic 3 stalks of kale - stalk removed, torn into small pieces 1/2 cup green bush beans - chopped 1 cup snow peas 1/2 tsp ginger powder Black pepper to taste 1 Tbsp Balsamic Vinegar (optional)
Directions Cook the rice in the water and set aside. In a large sauce pan heat up the oil and add 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 Tbsp Balsamic Vinegar.
Baked squash stuffed with beans
Ingredients 2 Patty pan/acorn/pie pumpkin squash 1 can black beans - drained & rinsed 1/4 cup olive oil 2 cloves minced garlic 1/4 cup chopped red onion 1 chopped tomato 1 tsp cayenne powder, 1 tsp black pepper, 4 Tbsp nutritional yeast 1 tsp sea salt 1 tsp balsamic vinegar or juice of 1/4 lemon Directions Hollow out (remove seeds & pulp) the squash. Mix all the other ingredients together and ﬁll the squash with the mixture. Bake at 400°F for 35-45 minutes or until you can pierce the squash easily with a fork.
Coconut and Avocado Sauce with Rice
Ingredients 1 cup dried brown rice 2 cups water 1 400ml can coconut milk (Thai Kitchen) 1 Avocado - pit and skin removed 1 large tomato 1/2 fresh squeezed lemon 6 large basil leaves 3 green onion stalks 2 cloves garlic 1 can chick peas - drained & rinsed 1 Tbsp curry powder 1/2 tsp cumin powder 1/2 tsp ginger powder 2-3 Tbsp nutritional yeast
Directions Cook the rice in the water and set aside. To make the sauce, combine all the ingredients in a food processor/high-power blender. Blend but do not puree (leaving small chunks). Pour desired amount of sauce over rice and serve. Makes 4-6 servings.
Veggie burger with a side garden salad
Some vegan burgers include: Boca Original Vegan Yves Meatless Beef Burgers Gardein’s Ultimate Beeﬂess Burger Amy’s All American Veggie Burger
Fried tempeh/tofu, and veggies on a on a bed of brown rice/ quinoa/noodles
Ingredients 1 package tempeh or ﬁrm tofu 2-3 Tbsp coconut oil 1 Tbsp balsamic vinegar 2 minced garlic cloves 1/2 chopped small Spanish onion Directions Slice Tempeh/Tofu into ¼-inch thick slices and pan fry for 5-7 minutes with coconut oil, balsamic, garlic and onion. Tempeh will brown nicely. Serve on a bed of greens, or with chopped peppers, tomatoes, and mushrooms (raw) over brown rice/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 cubes 1/4 cup olive oil 2 minced garlic cloves 2 tsp black pepper 1 tsp sea salt 3 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 425°F.
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 ﬁlling option, substitute quinoa in place of rice). Once cooked, set aside to cool. Choose 2-3 “ﬁllings” for your sushi (avocado, carrot, cucumber). Prepare 1/2 cup of each by slicing into thin pieces. Take a Nori sheet (seaweed sheet) and place on a ﬂat 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 sushi rolls to desired thickness. Serve or refrigerate.
Ingredients Lasagna noodles Pasta Sauce or canned tomato paste ﬂavored with basil 1 zucchini - cut into 1/4 inch thick slices 1 avocado - cut into 1/4 inch thick slices 1 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 ﬁrst). Layer oven dish (8" by 16" roughly) with ﬁrst 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 400°F.
High ﬁber lentil mufﬁns (Makes 14-16 small mufﬁns)
Ingredients 1 cup red lentils (dry) 1 cup brown rice ﬂour 1/2 cup almond ﬂour 1/4 cup ground ﬂaxseed 1/3 cup walnut pieces 1/2 cup cane sugar 1/3 cup maple syrup 1/4 cup coconut oil 1 tsp aluminum-free baking powder 1/2 tsp aluminum-free baking soda 1 tsp cinnamon 1/2 tsp ground cloves 1/4 tsp sea salt 1 1/2 cups apple (ﬁnely 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 5-10 minutes so that it turns into a goopy texture. Now it’s ready to be used! Directions Preheat oven to 350˚F. 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 are cooked (10-15 minutes). Set aside to cool. In a bowl, mix together ﬂour, (1/4 cup) walnuts, baking powder and soda, ﬂaxseed, cinnamon, cloves, and salt. In a separate bowl, add chia seed, oil, sugar, and apple to lentils. Mix well. Combine wet and dry ingredients.
Portion into mufﬁn cups. Use remaining walnut pieces to place on top of mufﬁns. Bake for 18-25 minutes, or until a toothpick placed into the middle comes out clean. Let cool for 10-15 minutes and enjoy.
Poached Pears in Red Wine
Ingredients 4 Pears 2 Cinnamon Sticks 1 tsp Vanilla Extract 2 cups Red Wine 1 cup Water 1 Tbsp Black Pepper 2 Cloves 1/4tsp Nutmeg 1 heaping tsp Coconut Sugar (or cane sugar) 2 thin slices Ginger Root Lemon 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!
Blueberry Thumbprint Cookies (Makes 12 cookies)
Ingredients 1 1/2 cups organic brown rice ﬂour 1/3 cup organic almond meal* 2 pinches of organic sea salt 1/2 tsp organic aluminum-free baking powder 1/3 cup organic muscovado brown sugar (or cane sugar) 1/2 cup organic blueberries 1 tsp organic vanilla extract 1/4 cup water 1 tsp organic coconut oil *Substitute with almond ﬂour or make your own meal by processing raw almonds in the food processor. Directions Preheat oven to 325°F. In a food processor combine ﬂour, 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.
Here are some recommendations of companies that offer vegan products. Please note 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.
Eden Organic – low to no salt, no preservatives, organic. http://www.edenfoods.com/
King Soba http://www.kingsoba.com/ Miracle Noodle http://www.miraclenoodle.com
Dried Products (beans, lentils, nuts)
Mountain Path http://mountainpath.com/
Nasoya http://www.nasoya.com/ Sunrise Soya Foods http://www.sunrise-soya.com/ Mori-Nu http://www.morinu.com/
Henry’s Gourmet Tempeh http://www.tempeh.ca/
Organic Loose Leaf tea is preferred. If you must buy tea in bags, buy Choice Organic. http://www.choiceorganicteas.com/
Snacks & Bars
Cavewoman Bars http://www.cavewomanbars.com Chocolatl http://www.ﬂowfoodschocolatl.com/ Cliff and Luna Bars http://www.clifbar.com/ Cool Cups http://www.cool-cups.com/ Flanigan Farms http://www.ﬂaniganfarms.com/ Funky Monkey Snacks http://www.funkymonkeysnacks.com/ Galaxy Granola http://www.galaxygranola.com/ Good On Ya Bars http://www.thegoodonyabar.com/ Hail Merry http://www.hailmerry.com/ Kim’s Magic Pop http://www.deliceglobal.com/
Lara Bar http://www.larabar.com/ Popchips http://www.popchips.com/ ProBar http://www.theprobar.com/ Pure Bar http://thepurebar.com/ Pureﬁt Bars http://www.pureﬁt.com/ Rhythm SuperFoods http://rhythmsuperfoods.com/ Stretch Island Fruit Co. http://www.stretchislandfruit.com/ Yoga Chips -Apple Chips http://www.yogavive.com/
Earth Balance http://www.earthbalancenatural.com/ Food For Lovers Vegan Queso http://food-for-lovers.com/ Daiya Cheese http://www.daiyafoods.com/ Dr. Cow Nut Cheese http://www.dr-cow.com/
Tofutti http://www.tofutti.com/ Teese http://www.chicagosoydairy.com/ Vegan Gourmet Cheese http://www.followyourheart.com/ Sheese http://www.buteisland.com/ Mimic Creme http://www.mimiccreme.com/ Silk http://silksoymilk.com/ So Good http://www.sogoodbeverage.com/ So Nice http://www.sonice.ca/ Ryza http://www.ryza.ca Rice Dream http://www.tastethedream.com/ Almond Fresh http://www.almond-fresh.com/ Almond Breeze http://www.almondbreeze.com/
So Delicious http://www.sodeliciousdairyfree.com/ Nogurt http://www.nogurt.com/ Whole Soy & Co. http://www.wholesoyco.com/ Yoso http://www.yoso.ca/
Meals & Sides
Allergaroo http://www.allergaroo.com Amy’s Kitchen http://www.amys.com/ Basu’s Homestyle Indian http://www.basushomestyle.typepad.com/indiancuisine/ Cedar’s Mediterranean Foods http://www.cedarsfoods.com/ Dr. McDougall’s Right Foods http://www.rightfoods.com/ EcoVegan http://www.ecovegan.com/ Field Roast http://www.ﬁeldroast.com/ Fillo Factory http://www.ﬁllofactory.com/
Gardein Garden Protein http://www.gardein.com/ Goldmine Natural Foods http://www.goldminenaturalfoods.com/ Helen’s Kitchen http://www.thehelenskitchen.com/ Kettle Cuisine http://www.kettlecuisine.com Match Vegan Meats http://www.matchmeats.com/ Van’s http://www.vansfoods.com/ Vegan Heights http://veganheights.com Yves Veggie Cuisine http://www.yvesveggie.com/
Frey Wine http://www.freywine.com/ Guayaki Mate http://www.guayaki.com/ Organic Nation Spirit http://www.organicnationspirits.com/ Picabi http://www.picabi.com/
Revolution Teas http://www.revolutiontea.com/ Sambazon http://www.sambazon.com/ Svelte http://sveltebrand.com Taylor’s Tonics http://www.taylorstonics.com Teecino http://www.teecino.com/ Zhena’s Gypsy Tea http://www.gypsytea.com/
Desserts, Baking & Treats
Allison’s Gourmet http://www.allisonsgourmet.com/ Bob’s Red Mill http://www.bobsredmill.com/ Chocolate Decadence http://www.chocolatedecadence.com/ Chocolate Inspiration http://www.chocolateinspirations.com/ Coconut Bliss http://www.coconutbliss.com/ Dandies Vegan Marshamllows http://www.chicagosoydairy.com
Glee Gum http://www.gleegum.com Go Max Foods http://www.gomaxgofoods.com/ Nana’s cookies http://www.nanascookiecompany.com/ Naturally Nora http://www.naturallynora.com No Udder Desserts http://www.noudderdesserts.com/ Pamela’s Products http://www.pamelasproducts.com Sunﬂour Baking Company http://www.sunﬂourbaking.com/ Tempt Non Dairy Ice Cream http://www.livingharvest.com Turtle Mountain http://www.turtlemountain.com/
While on this cleanse, you should 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 to know what to look for and how to order. Although something may look like it’s vegan based on the ingredients listed on the menu, sometimes things aren’t mentioned, like that it’s topped with cheese, so it’s always a good idea to check with your server when you order. This guide will give you an idea of what to look on the menus of the following types of restaurants: •Italian •Indian •Chinese •Thai •Middle Eastern •American •Japanese •Mexican •Steak Houses •Fast Food
Falafel on pita with hummus
Black bean veggie burger with fries
Stir Fried tofu and eggplant
•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 or other 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.
•Mulligatawny Soup (if made with veg. broth) •Vegetable Somosas •Vegetable Pakora •Onion Bhaji •Aloo Tiki (if it’s made without egg) •Aloo Chole •Baingan Bharta •Aloo Gobi •Bhindi Masala •Chana Masala
•Daal (lentils) can sometimes be vegan depending on how it’s cooked. If it’s cooked in a cream sauce it’s not vegan, but if it’s cooked in a tomato based sauce with no dairy, it’s okay. •Vegetable Biryani •Basmati Rice •Roti
•Vegetarian spring rolls (make sure there’s no seafood in them) •Vegetarian Soup •Mixed vegetables (ask what’s 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 what’s in the sauce) •Vegetable Fried Rice (no egg)
•Rice noodles with vegetables •Chinese restaurants may offer other bean curd (tofu) dishes, ask what kind of sauce they are using, also sometimes they like to put pork in tofu dishes so make sure there isn’t anything weird like that in there. Some Chinese restaurants are also starting to offer mock meats.
Thai restaurants usually have a vegetarian section on their menu which will have many vegan items. You may just need to ask about the sauce that things are cooked in as they use ﬁsh sauce a lot, so you would want to ask for yours to made without any ﬁsh 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 vegetarian curry •Vegetable fried rice (no egg) •Thai style eggplant
Middle Eastern Restaurants
•Hummus •Lentil soup (usually vegetarian, but always ask) •Baba Ghannooj (if it’s 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 & olive oil
•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
•Edamme •Tofu Salad (ask what’s in the dressing) •Garden salad •Vegetable tempura (batter may have egg so ask if it does) •Miso soup (sometimes has ﬁsh sauce or ﬂakes in it, so ask your server) •Vegetarian udon or soba noodles (ask what’s in the sauce) •Inari - bean curd •Avocado rolls
•Vegetable rolls •Cucumber rolls •Vegetable tempura rolls •Asparagus rolls •Vegetable Gyoza (ask if it’s vegan) •Agedashi Tofu (sometimes has ﬁsh ﬂakes on top, so ask your server) •Vegetable Teryaki (ask what’s in the sauce)
American style restaurants don’t have a lot to choose from but you can make do. 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 vinaigrette dressing. •Vegetarian pizza (no cheese) •Grilled vegetable sandwich (without cheese or mayo) •French fries •Sweet potato fries
•Veggie burger (make sure it doesn’t have dairy in it) •Bruschetta with no cheese •Pasta with tomato sauce •Vegetable Fajitas (no sour cream or cheese, ask for guacamole instead)
Several Mexican dishes can be made vegan by eliminating the cheese and sour cream. 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)
While there is not a lot to eat at steak houses, if you have to go to one, here are some items you could have. •Garden salad with vinaigrette dressing (no cheese) •Plain Baked potato •French Fries •Sweet potato fries •If you’re lucky they may have a veggie burger •Assorted Steamed or grilled veggies
Fast Food Restaurants
Fast food restaurants cater to meat eaters so there aren’t many items to choose 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)
We’ve presented a two week diet/cleanse so it is stricter than a regular vegan everyday 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 are many books, magazines, and websites to help you with this. Here are some of our favorite resources:
Vegan Cooking The Healthy Voyageur Fit For Two TV Vegan Outreach Vegetarian Starter Kit Meat Free Mondays Toronto Vegetarian Association VegNews Magazine The Vegan Society Vegan Body Building Happy Herbivore Veg Dining Happy Cow
People adopt a vegan diet for health reasons, for moral and ethical reasons, or for environmental reasons. It is a healthy, moral, environmentally kind way to live. We hope that you enjoy the experience and we are sure that if you follow it closely, you will be happier, healthier, and thinner at the end of it.
This action might not be possible to undo. Are you sure you want to continue?