Copyright 2014 by Whitney Lauritsen

Edited by Kelly O’Brien, Lauren Stewart and Rachel Curit

Front cover design by Whitney Lauritsen

Eco-Vegan Gal website: www.ecovegangal.com
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Welcome!
Introduction
“If we want to change, we must alter our perception. When we give our energy to a different dream,
the world is transformed. To create a new world, we must first create a new dream.” ~ John Perkins

So you’ve set out to eat healthier. Your first step? A trip to the grocery store to load up on
all of the foods that you’ve learned about in books, documentaries and websites. It’s an ex-
citing, empowering experience…until you get to the checkout and find out that your total
price is more than you expected. You start to panic ‒ how can you possibly eat this way on
your budget?!

Are you tired of feeling like money is holding you back from enjoying delicious food?
Good. If you’re fed up with feeling constrained then that means you’re ready to make a
change. Have you have been avoiding organic foods because you’ve been convinced that
they’re not worth it, or worrying and/or complaining about the cost of eating a whole
foods plant-based diet? By the end of this book you’ll have a whole new perspective.

Advertisements and conversations may have us thinking that it’s too expensive to eat well,
while this book delivers the truth. You don’t need to be rich to enjoy the finer things in
life, whether you consider that a bag of macadamia nuts or a night out at a nice restaurant.
All you need are a few tips to understand how, when and where to spend your money. You
now have an abundance of advice at your fingertips (literally), which can save you thou-
sands of dollars a year.

There is something for everyone in here, no matter how much money you have in the
bank, where you live, or how you’ve been eating up until now. My aim is to inspire, educate
and empower you to make the best food choices for yourself, and this book will help you
come up with a plan. Don’t be afraid to stretch outside of your comfort zone and cut your-
self slack when necessary. You don’t have to do anything perfectly or 100% ‒ focus on pro-
gress instead of perfection and know that change, no matter how small, is better than
standing still in an unhappy place.

The pages to come include what I’ve learned over a decade of being vegan and educating
myself about how food impacts our health and the environment. While I’m not a doctor,
nutritionist, or scientist, I am a researcher and the information has been pulled from hun-

3
dreds of sources and years of personal experience. Since it’s impossible to cover EVERY-
THING on healthy vegan living, I have plenty of resources for you to check out at the
end of this book.

This book may bring up a lot for you. You may feel overwhelmed. You may feel excited.
You may feel both at the same time! All of this is normal, and success is within your reach.
It can take several weeks, if not months, to turn the new adjustments into habits. Many of
the tips in this book will require the process of time, repetition and internal growth. You
don’t have to do them all at once, but rather take it step by step, day by day (just like the
theme song to a TV show I loved in the 90s).

I want to congratulate you for embarking on the journey to feeling your best and living the
best life possible ‒ not everyone has the courage to jump in and make changes like you, so
you deserve a giant virtual pat on the back. In buying this book, you’ve made a commit-
ment to yourself to lead the life you desire without stress. I’m proud of you!

Are you ready to jump in?

4
Worksheet
I’ve noticed that a lot of people are set in their ways, and not just in terms of how they
eat, but how they think. Many believe that it isn’t possible to eat organic, vegan food
for $5 or less a day, even when presented with evidence. I frequently receive combative
comments on my YouTube videos in which I’ve demonstrated how easy it is to eat well
on a budget. My guess as to why there’s so much disbelief is that many people are afraid
of taking risks and/or stuck in old mindsets.

Do you find yourself fearful, resistant or cynical? If so, why? It’s important to get to the
root of it because ultimately your perception determines your reality.

Before this book begins, I encourage you to take time to get clear on how you feel
about food and money. Often times we are unconscious of the reasons behind our ac-
tions and beliefs, so the questions below have been designed for you to get perspective
on your lifestyle, habits and emotions so you can make changes when necessary.

It will only take a few minutes and there are 3 ways to do this - choose what works best
for you:

1. Click here to download the PDF and fill it out using a program like Preview (for
Mac computers) or Adobe Reader (for Mac and PC)

2. Write down your answers on a digital device or piece of scrap paper

3. Print out the PDF on the back of a piece of paper and fill it out (please consider
the environment whenever you use your printer)

For this and all exercises: I suggest using a computer or mobile device (whichever
you’re reading this on) and open up your favorite note-taking application. For iOS de-
vices like the iPad and iPhone, I use Notes or Evernote. Evernote is a great app be-
cause it syncs to a Cloud and can be accessed on both your computer and mobile de-
vices, and it’s available for all platforms (Mac, PC, Android, etc). Of course, if you
don’t have a mobile device you can use the ol’ pen and paper, in which case I recom-
mend scrap paper or a recycled notebook.

5
 Great tools to help you answer these questions are Mint.com, your online bank account,
and grocery receipts from the past couple months.

What are your daily, weekly and monthly expenses?

Regular expenses:

Weekly Monthly
Rent
Car Payment
Utilities (TV/Internet,
Electricity, Telephone)
Car Insurance
Home Insurance
Health Insurance

Variable expenses:

Daily Weekly Monthly

Groceries
Gas/transportation
Restaurants
Cafes/Coffee Shops/Juice
Bars
Cigarettes

6
Irregular expenses:

Things like car maintenance or medical that might not come up every month, but break
them into estimated monthly expenses. For example, if you spend $600 a year on car main-
tenance, budget a $50 monthly expense.

Daily Weekly Monthly

How often do you shop for food?

How long do your trips take?
How often do you dine out or buy pre-
made food
How much time do you spend at
restaurants, coffee shops, cafes and
convenience markets?
How much time do you spend cooking
meals?
How much time do you spend watching
TV each day?

7
How much money do you spend on doctor
visits, medications and high-priced health
care?
What foods make you feel your best?
What foods make you feel your worst?
What supplements are you taking?

What’s your average daily schedule?

Time
Wake Up
Eat Breakfast
Start work/school/caring for family
Eat Lunch
Leave Work/School
Run Errands
Have Dinner
Relax/Spend time with family
Go To Bed

For the next set of questions, the first answer is always the best answer. Write what imme-
diately comes to mind. There’s no need to include the reasons why ‒ the “because” mat-
ters far less than you think.

8
What are your emotions around money?

What do you associate money with?

Does money give you a good or bad

feeling?
Do you feel happy and excited, or
frustrated and irritated when you think
about money?
What is your number one money
frustration?

Do you think that money is evil, greedy,

corrupt, not spiritual, or not for “people
like you”?
Do you think that having money is too
much responsibility or a burden?

What’s your definition of “rich” and

“wealth”?
How much money will it take for you to
live the lifestyle you want?
The one thing holding me back
financially is ___ (fill in the blank)
If money were no object, I would ___
(fill in the blank)

9
Chapter 1:
About Food
Health is Wealth
“The first wealth is health.” ~ Ralph Waldo Emerson

Look back on how you answered the worksheet question, “What’s your definition of ‘rich’
and ‘wealth’?” There is no right or wrong answer to this question, though you may want to
make sure that health is included. You could have all the money in the world, but without
health you won’t be able to truly enjoy your riches. The opposite is not necessarily true ‒
you can have all the health in the world and still enjoy life without much money. If you had
to choose one lifestyle over the other, which would you go for?

I’m assuming the answer is health, because otherwise you wouldn’t be reading this. Fortu-
nately there are many ways to have your cake and eat it too. Money master Suze Orman
recommends setting your priorities in the following order: “People first, then money, then
things.” Meaning, put yourself (and other people) before money and all other things in
your life.

Many people feel like they have to choose between being healthy, saving money and main-
taining a busy life. They’re frequently operating under the “something has got to give” men-
tality, and they often choose health to be the something. When we work hard to make
money, we want to spend less of it. And when we’re working really hard we have less time
and energy to do things that keep us healthy (exercise, cook, grow food and sleep for eight
hours). A little restructuring can open up a few more hours in every day, giving more time
to spend on health while spending little to no money. Let go of the fear of compromise
and the idea that you have to choose one or the other. Why not choose both money and
health? You can’t always get what you want, but you can absolutely get what you need and
then some.

Being healthy enriches your life on so many levels, including your ability to function your
best professionally. When your body is operating at optimal, you’ll have enhanced mental
clarity and thus experience a boost in productivity. Generally speaking, productivity = get-
ting things done = financial success. You’ll get sick less, so you will take less days off.

Eating high quality food is an investment in your future. You’ll strengthen your chance at
living a long life and have long term savings by reducing medications and doctors visits. De-

11
pending on doctors and medications to help you feel better does not ensure a long, healthy
life. With the right diet there’s rarely a need for medical intervention, because when we
are healthy we function perfectly.

Junk Food = Money Down the Drain

What most people eat today is drastically different than what was on our plates 50 years
ago. A large part of society consumes cheap, nutrient-deficient, processed food, and as a
whole, our generation is undernourished and overfed. Every day, 1 in 4 Americans eat fast
food, which seems cheap until you add it up per year. The average citizen spends about
$5,000 annually on junk food, and as a nation we spend over $100 billion on it. If you’re
concerned about spending too much money on food, than junk food should be the first
thing to go. It may seem inexpensive in terms of cost per calories but it has been linked to
long term, expensive illnesses. One of my favorite sayings when it comes to health is “pay
now or pay later.” You can’t escape the costs of food. If you buy junk food to save money
now, you’ll likely be paying a lot of money in the future to resolve the poor health you’ll be
in as a result of eating poorly.

What’s the point of eating a ton of low quality food for the same price of a small amount
of high quality food? It’s an issue of quantity over quality and junk food isn’t as inexpensive
as it seems. Consuming products that contain refined sugar leads to a high followed by a
crash. This crash results in mood swings, low energy and hunger. You’ll end up spending
more money on more food just to feel better. On the other hand, whole foods with natural
sugar and fiber offer a steady source of energy that leaves the body full and satisfied, with
no desire to buy more food.

If you’ve ever wondered why junk food tastes good, it’s because it has been artificially de-
signed that way. Most of it has been developed in a laboratory to smell, look and taste deli-
cious thanks to additives like artificial flavors, chemical food colors, toxic preservatives, hy-
drogenated oils and saturated fats. Food manufacturers combine sweet, salt and fat to keep
you coming back for more. This promotes cravings and a vicious cycle of addiction. The
more we eat, the more we need to give ourselves pleasure. Pretty scary if you ask me,
which is why I’m encouraging you to steer clear from it. When you spend money on proc-
essed food you may get the flavor satisfaction that you crave and calories that your body
wants for energy, but ultimately you are cheating yourself.

12
Not all packaged foods are created equally. You can certainly find organic, plant-based
food in bags, boxes and cans. Just be sure to read the ingredient list to ensure that what
you’re buying doesn’t contain any unnecessary additives. It’s best to avoid too many pre-
servatives, sugar and salt, even when they’re organic. And beware of canned foods because
many of them are coated with Bisphenol A (BPA), a potentially harmful hormone-
disrupter. Look for the BPA-free stamp on cans or find out if the brand is BPA-free before
buying from them. Ultimately, packaged foods aren’t as nutrient-rich as freshly prepared
food. Until you become familiar with brands and specific products, assume that if they
seem too good to be true, there’s probably a catch.

Here’s a simple way to tell the difference between junk and health food from Kris Carr: “If
it has a shelf life longer than you, don’t eat it. If it was made in a laboratory, it takes a laboratory to di-
gest!”

The good news is that whatever your favorite comfort and convenience foods are, there is
likely a healthy, budget-friendly alternative that will become equally if not more satisfying
once you start eating it on a regular basis. Sure, there might be a bit of a transition period,
but have faith that you can learn to love anything. And like everything in life, balance and
moderation play key roles in how and what we eat. It’s OK to eat processed foods for a lit-
tle while, or every now and then, but once you find out what whole foods you love most,
buying convenient, packaged treats will become an occasional choice.

Note: we don’t eat food because we like it; we like food because we eat it. Don’t believe
me? According to scientific studies, it can take 10 to 15 times of eating certain foods before
we enjoy them ‒ repeated exposure is the key.

Before deciding to buy anything nonessential, give it some thought. Your purchasing deci-
sions will benefit when you don’t buy things simply because you like the way they taste,
they’re convenient or because they’re cheap. This book will teach you how to shop with all
things considered on the impact on your health, happiness and the planet. If you can’t
think of a solid reason to buy something, skip it or save it for when you really want a spe-
cial treat. When you do splurge, start with the smallest size needed to satisfy your craving.

“Eat a# the junk food you want as long as you cook it yourself.” ~ Michael Po#an

If you feel tempted to buy packaged food, keep in mind that you can make most of it your-
self at home. While it might take a little more time to prepare, it’s usually
13
cheaper to do it yourself and you have the added benefit of knowing exactly how it’s made
and what goes into it. I have a major love for potato chips (which is slightly better than my
previous obsession with French fries) and I have trained myself to buy potatoes instead of
chips to make my own in the oven. This ensures that all of my ingredients are organic and
ultra fresh, and I can control the amount of oil and salt I use (if any). Plus I avoid the pack-
aging, which makes the environment happy.

The Planet

When foods are grown with and made with chemicals, produced in polluting factories and
derived from factory farms, the earth suffers. Kris Carr put it well when she wrote,
“What’s happening in our bodies is a mirror of what’s happening on the planet.” The
chemicals that pollute our bodies pollute our water, soil and air. And it all comes full circle
back to us.

The excess packaging from processed foods ends up in landfills and our streams, rivers,
lakes and oceans. Even recycling can have a negative toll on the environment because of
how many resources this process takes. If we damage the planet with unnecessary con-
sumption we’ll have no place to live, which defeats the point of taking care of ourselves
and animals! This is a huge reason eating whole, unprocessed food is so important to me.

Local

Most of the food in the United States travels 1,500 miles before it’s citizens eat it. This
not only contributes to fossil fuel waste and pollution from the transportation industry,
but it also affects local economies. Buying from local businesses supports the residents of
your area. If each of us spent $100 a year at local markets instead of at big box stores, it
would put an extra $3 million a year into our economy and create thousands of jobs. The
Worldwatch Institute estimates that every dollar spent with a local food business is worth
$2.50 to the community.

It’s important to note that buying local doesn’t mean that what you’re purchasing is or-
ganic. While the two often overlap, they are not always connected. Organic has USDA-
approved rules, while local does not. In fact, there are no standards or definition
14
of the maximum radius local products can travel within. Some consider anything within
400 miles to be local while others believe it shouldn’t exceed 150 miles. If you’re faced
with the decision between buying locally vs organic, the choice comes down to whether
you want to reduce fossil fuels and support your economy (local) vs avoiding chemicals and
protecting farm workers (organic). Of course, buying both is the best of both worlds, so
aim for that whenever possible.

Waste

If I asked you to write a check for one quarter of your grocery budget each month and
throw it in the trash, you’d probably call me insane. But the reality is that you may be do-
ing this without realizing it. Roughly one third of the food produced in the world for hu-
man consumption every year gets lost or wasted. A single dollar worth of wasted food adds
up to $52 each year. Would you willingly throw away that if it was cash? It is estimated that
Americans throw out at least 14 percent of the food they buy, not counting table scraps
and leftovers, which amounts to between $1,300 and $2,300 per year for a family of four.

Most of us have good intentions of eating leftovers, but all too often food we forget about
in the back of the refrigerator is thrown away. In the Kitchen Organization section, you’ll
learn how to prevent this by creating a system for storing food and composting. A great
strategy is to pay closer attention to your habits. Are there certain meals that you don’t en-
joy as leftovers? Do you tend to over-order at restaurants and leave with food still on the
plate?

Waste is not entirely the fault of consumers, though. It happens in various aspects of farm-
ing, during transit, in grocery stores, restaurants and everywhere else in between thanks to
water waste and gas transportation. It is estimated that approximately 1/3 of all fresh fruit
and vegetables grown is lost before it reaches stores. With 40 percent of landfill content
coming from food waste, it shouldn’t be a surprise that America loses approximately $165
billion a year.

The problem doesn’t just lie with US citizens. Analysts believe that a 15 percent reduction
in food waste could feed 25 million people in the country every year. This could make an
enormous impact considering 13.6 percent of American households were on supplemental
food programs in 2012. The rest of the world would benefit too because roughly
15
1/4 of all the water that humans take from the planet goes into food that nobody eats.
Imagine how people lacking access to clean water would feel knowing that?

16
What Is Healthy?
The phrase “you are what you eat” is cliche yet true. There’s a direct link between our
health and the foods that we consume. However, mainstream culture diminishes the im-
portance of high quality food and there are many conflicting messages about nutrition,
weight loss and disease prevention. Some believe that this confusion is purposeful so that
fast-food and junk food producers can profit, along with pharmaceutical companies.
Whether or not that’s their intention, it’s working.

Defining Healthy Food

What does healthy mean to you? I encourage you to take a few minutes now to reflect on
your answer to this question. Often times we have ideas in our head that influence our de-
cisions and thought processes, and when we write them down or say them out loud we real-
ize they don’t make sense or are not in line with the reality of a situation.

Exercise: How do you define healthy? Write it down in detail. Getting clear on this right now wi#
help you tremendously!

Do you feel your best? Are you sure this is your best? Or, is there part of you that wonders
if you could feel better?

Exercise: Where do you have room for improvement in your health? Why do you feel this is impor-
tant to work on?

Now that you’re clear on your personal definition of “healthy,” I’ll share what it means to
me. I define healthy as anything that promotes well-being and longevity while freeing the
body from pain and disease. Being healthy is in line with my personal goals to live a long,
vibrant life with rare cases of illness. I strive to live as close to nature as possible, which
means eating foods straight from the earth, using non-toxic home goods and personal care
products, exercising regularly, using herbal remedies when I feel ill, avoiding most things
synthetic, managing stress levels and spending time with loved ones. When it comes to
food, research and personal experience have lead me to consume mainly whole, unproc-
essed foods that are certified organic or non-GMO, and to limit packaged products, deep
fried foods and refined sweeteners. This way of life makes me feel good physically and emo-

17
tionally, and since I rarely get sick or visit the doctor, I consider these choices to be
healthy.

“Health is more than just the absence of disease; it is presence of vitality.” ~ Kris Carr

What’s healthy for one person may not be considered healthy for another. I don’t believe
that there is just one way to eat. Of course, I strongly feel that a plant-based diet is a fan-
tastic choice, but within this diet there are many opinions on what’s optimal.

• Kris Carr promotes low-glycemic and alkaline eating.

• T. Colin Campbell and many vegan doctors believe that oil-free is the way to be.
• Alicia Silverstone advocates for a macrobiotic diet.
• Douglas Graham’s 80/10/10 emphasizes low-fat raw foods.
With all these different opinions, how do you choose or know what’s best? I recommend
trying each modality and find out what works best for your body. Your body will give you
signals when you are taking the right care of it. Signs include fewer colds, regular bowel
movements, clear skin, a leaner figure, better sleep, good breath, consistent energy, great
moods and even a stronger sex drive!

Marketing and government-regulated education make it challenging to figure out what’s

healthy. Companies claim all sorts of crazy things in their TV ads and billboards, promis-
ing quick fixes and amazing experiences in exchange for your money. Big brands have so
much power and money that small brands struggle to reach the masses with their mes-
sages. Schools rarely educate students about nutrition, and this even applies to medical stu-
dents. No wonder most people are ignorant when it comes to health! The information pre-
sented to us is confusing and overwhelming, leaving many people to throw up their hands
and choose whatever is cheap, accessible and tasty.

I can relate to this. I spent the majority of my life thinking that it was normal to get sick
once a year, feel tired most of the day, have an upset stomach after every meal, have acne,
have an itchy scalp and deal with allergies. Little did I know: all of those symptoms re-
sulted from eating processed products and having food sensitivities. Once I learned how
to eat right for my body, everything changed. I now feel and look better than ever, and I
have barely been sick in the past 10 years. I’m still learning and making adjustments on the
daily, and you’ll likely be in the same boat.

18
There isn’t a fix-all health program that will solve everything in one fell swoop. Being
healthy is an on-going education. If you think of this as a fascinating journey, you’ll love it
every step of the way.

Unhealthy Mentalities

Have you or someone in your life felt that eating healthy doesn’t matter and isn’t worth it?
If so, it could be a result of two big myths.

One: many people think that they are genetically disposed to certain diseases and no
amount of lifestyle changes will make a difference. The reality is best summed by these
two quotes: “Genetics loads the gun, but lifestyle pulls the trigger,” (source unknown) and,
“Your genes are a predisposition, but your genes are not your fate.” (Dr. Dean Ornish,
MD). In other words, healthy choices can counter genetic disposition.

Two: many believe that it doesn’t matter if they’re healthy or not. Instead, they resolve to
feeling sick and tired every day. Let this be a wake up call to you and everyone you know.
You matter and so does your health, so it’s time to take responsibility for your well-being.
Feeling good as a result of living well ignites a spark, and it is right within your reach.
There are few things that can influence your life and the world around you as profoundly
as changing the way you eat.

The Impact of Living Healthy

Many of the health problems people experience are a result of the fast-produced, low nutri-
tion junk they eat. Our bodies can’t recognize these foods because they’re so over-
processed. It hasn’t always been this way ‒ in fact, your parents were probably eating com-
pletely differently in their childhoods. In the past 50 years, we’ve seen a dramatic shift
from fresh, natural, locally-grown food to cheap, packaged, industrialized products from
all around the world. Many of us unconsciously devour food without really knowing what
goes into it. Eating has become a quick, flavor-packed ritual and a burden on our wallets.

Each year the average American consumes 2,736 lbs of sodium, 42 lbs of corn syrup, 29 lbs
of french fries, 23 lbs of pizza, 24 lbs of ice cream, 24 lbs of artificial sweeteners and 53 gal-

19
lons of soda. I don’t know about you, but that's quite shocking. The sad part is that many
people eat this way unconsciously, unaware of the long term effects ‒ one could say that
they’re sleep walking through life.

Countless studies have linked the bombardment of refined foods to chronic health condi-
tions such as heart disease, obesity, stroke and diabetes. The good news is that virtually all
of these conditions can be prevented through a shift in diet that contains whole, unproc-
essed foods. Though you’ve probably seen and heard this quote many times over, the fa-
mous words of Hippocrates are worth repeating: “Let thy food be thy medicine and thy
medicine be thy food.” Since everything we consume becomes part of us, wouldn’t you
rather your body be whole and natural than incomplete and synthetic?

Whole Foods vs. Processed Foods

Whole foods are often defined as being unrefined, unprocessed and in their most natural
state. It’s easy to spot these foods while grocery shopping ‒ they’re either in the produce
or bulk sections, or in a package with a short ingredient list (five or less).

Processed foods can also be spotted based on their appearance, especially when it comes
to white products like bread, rice, and sugar. Have you ever noticed that few plants in na-
ture are white? Wheat and rice, for example, are naturally brown and only turn white when
processed. Many plants are green or have vibrant colors like red, purple, blue and orange,
making them visually appealing to humans. Sadly, many processed foods are artificially col-
ored to fool us into wanting them, so be sure to check the ingredient list for that.

You may find it beneficial to cut back on the amount of oil you include in your meals.
Many health advocates advise against eating oil because it is technically a processed food
that contains no fiber and a lot of fat. It is easy to replace with veggie broth, water, vine-
gar, wine, beer, beans, seeds and various sauces, so why not give those a try to reduce your
dependence on oil?

Unlike processed foods, whole foods contain all the vital nutrients we need, including fiber
to help keep our intestines clean and able to absorb vitamins, minerals, carbohydrates, fat
and enzymes. Our bodies are also able to repair faster and recover from stress and inflam-
mation when they’re in the alkaline state that many whole foods offer. Fresh fruits

20
and vegetables, especially when unheated, help our bodies maintain an alkaline state with
the oxygen needed to fend off cancer cells. No wonder raw foodists are so passionate
about their diets!

The biggest contributor to my weight loss has been focusing on whole foods. At first, I
thought cutting out gluten and soy from my diet was the reason I lost weight. In hindsight
I realize that a big factor was the reduction of processed foods like faux meats, refined
sugar and baked goods (which are challenging to find vegan, gluten-free AND soy-free).
Whenever I eat produce raw or cooked with minimal additives, my body looks and feels
less bloated within hours. That’s because I’m releasing stored toxins and built up waste
from my body. Though I find it challenging to stick with the diet long-term, when I experi-
mented with the low-fat raw foods diet (aka 80/10/10) my body was in fantastic shape.
This has encouraged me to emphasize raw produce in my daily regiment. I find this so
much easier than counting calories.

And to support the title of this book, a huge bonus of whole foods is that they offer more
nutritional bang for your buck and are low cost! Americans spend about 90 percent of
their food budget on processed foods, so when you focus on buying mainly fresh, unpack-
aged food, your shopping bill will be greatly reduced. And think about how much less
you’re likely to spend on medical bills after your health improves; that’s priceless.

Is Gluten-Free Healthier For You?

A big trend in modern diets is eating gluten-free. Ask a few friends and surf social media
for a few minutes and you’ll find someone who is avoiding this grain protein. According to
a market research study, approximately one third of Americans have eliminated or cut
back on gluten. Go anywhere that sells food and you’ll discover an abundance of gluten-
free pastas, breads, snack foods and desserts, and it seems that more and more options hit
shelves and menus each week. If you haven’t experimented with eating gluten-free, you
may be wondering if you should and if it’s healthier for you. Here’s the scoop:

Gluten is a protein found in grains like wheat, barley, rye and sometimes oats. It is com-
monly used in food products to add elasticity and a thick texture. Gluten-free products are
often made with brown rice, millet, rice, corn or a combination of the above. People who
are allergic, intolerant or sensitive to this protein experience inflammation of the
21
small intestine and have digestive problems like cramping and diarrhea. In severe cases,
like Celiac disease, this can result in the inability to absorb nutrients and long-term health
problems like anemia and osteoporosis. Only a small percentage of the population is Ce-
liac, but a larger amount of people (like myself) have a mild intolerance that results in gas-
trointestinal discomfort, fatigue and/or eczema.

The problem may be related to the fact that many of the glutinous grains available today
are not the same as what our ancestors ate. Researchers believe that overconsumption of
these industrialized and hybridized grains has created sensitivities that can be detrimental
to health. This may explain why studies have found the protein in gluten to be damaging
to the intestinal tracts of even healthy individuals, which can lead to leaky gut (tiny holes
in the intestinal lining). If you have a history of eating highly processed, sugary foods and
taking antibiotics, your organs may need a break from anything that is hard on your sys-
tem. This is where consulting with a knowledgeable doctor is a great idea.

Ultimately, health specialists believe that unless you’re part of the small percentage of peo-
ple that can’t process gluten, there’s no benefit to avoiding it. There aren’t many nutri-
tional advantages, and many gluten-free foods are over-processed, high in sugar, low in fi-
ber and expensive. However, if you’re like me and feel better avoiding gluten without any
medical evidence as to why, it’s greatly beneficial to eat primarily (if not entirely) whole
foods.

22
Why Vegan?
“We have to think a little about what we’re buying to eat, and what the impacts of our choices rea#y
are. We have to stop blindly consuming.” ~ Anna Brones

Why vegan? Because eating animal products is unnecessary.

I could honestly end this section right here, but I’ll elaborate so you have a little more to
go off of.

A vegan is a person who has made the decision to not eat, wear or use anything that has
come from an animal. Specifically, this excludes animal flesh (meat, chicken, turkey, pork,
fish), dairy products, eggs, honey and items made from animal products (fur, leather, silk,
wool, feathers or pearls). Contrary to mainstream belief, this is much more than a trend.
It’s a lifestyle choice that’s growing in popularity as more people become aware of the
benefits. Great vegetarians include Albert Einstein, Gandhi, Plato and Leonardo da Vinci -
do you think they abstained from animal products because of a fleeting fad?

The reason for choosing the vegan lifestyle differs from person to person, ranging from
health to ethics to environmental impact.

Health

• Conventional meat from factory farms usually contains artificial growth hormones, tran-
quilizers, and antibiotics.

• The consumption of meat, eggs and dairy products has been strongly linked to osteopo-
rosis, Alzheimer's, asthma and male impotence.

• Humans are the only species to both continue drinking milk after weaning and to drink
milk from other animals. We also happen to be the only species experiencing epidemic
levels of chronic disease and obesity.

• Eating a well-balanced, plant-based diet can go a long way towards boosting the immune
system thanks to the abundance of whole food options rich in fiber, magnesium, folate,
antioxidants and protein.

23
• It’s easy to get adequate amounts of protein on a well-rounded, plant-based diet. Leafy
greens contain up to half of their total calories from protein. Legumes are loaded with
more than enough to meet your daily quota. Even bananas contains 5 percent of their
calories from this vital nutrient.

• The vegan diet can reverse and prevent disease and chronic illness, including diabetes, ar-
thritis, high blood pressure and high cholesterol. Studies have found that vegans are sig-
nificantly less likely to develop heart disease and cancer, or become obese.

Note: Just because you’re vegan doesn’t mean you’re healthy. That’s why whole, organic foods are em-
phasized in this book. In the vegan diet there’s plenty of room for processed and acidic foods like French
$ies, white bread, Oreos and sugary treats. Take it $om me, the first few years that I was vegan I ate
TONS of that stuff (especia#y French $ies), but I didn’t realize how unhealthy they were because I
was losing weight and feeling good $om cutting out meat and dairy.

Ethics

• Millions of animals are treated inhumanely ‒ beaten and abused in overcrowded, filthy
factory farms and brutally killed in slaughterhouses. They are unable to move for the ma-
jority of their lives. “Free range” farms are not much better; they too have poor regula-
tions and conditions.

• Slaughterhouse working conditions are nine times more dangerous than a coal miner’s.
Workers are constantly exposed to sharp objects, high temperatures and bodily fluids
that could potentially carry disease.

Environment

• Pound for pound, more resources are involved in producing meat than grains and pro-
duce that are grown for human consumption. If the soy, grain and corn that are fed to
farmed animals were used to produce fruit and vegetable crops there would be more than
enough food for those living in poverty and starvation (which is 20 percent of the world).

• One pound of meat requires 2,500 gallons of water, 1/3 of all fossil fuels produced in the
US and 87% of the US’s agricultural land.
24
• The animals raised for food in the U.S. produce over 100 times the excrement of the en-
tire human population of this country. Their excrement is more concentrated than hu-
man excrement and is often contaminated with synthetic chemicals. There is no sewer
system for this waste and it has contributed to “runoff ” that enters and pollutes nearby
bodies of water, and even food crops.

• Methane from cows goes into the air and creates harmful greenhouse gas that contrib-
utes to climate change.

When you chose to be vegan, you are doing your part to help the world and all of its in-
habitants. There are savings at both an individual and a societal level. With more pros than
cons to the vegan lifestyle, it is truly worth all of the time and effort you put into chang-
ing.

Let’s go back to the “you are what you eat” point made earlier. The words “pig”, “cow” and
“chicken” are often used to put people down. Personally, I love these animals, but in the
English language being a pig means you eat too much, being a cow means that you’re over-
weight and being a chicken means that you’re afraid. And yet most people eat these ani-
mals every day. Why would people eat things that they don’t want to be? Doesn’t it seem
bizarre that people eat the very things they make fun of ? If they don’t want to be them,
then why are they eating them?

The majority of meat comes from factory farms, where animals are raised in horrific condi-
tions. Not only are they fed unhealthy, genetically modified food (we’ll talk about the dan-
gers of the latter in the next section), but their entire existence is depressing and full of suf-
fering. In fact, their lives begin with fear, are filled with fear and end with fear. So when
people eat animals, they are ingesting poor health, genetically modified food, depression,
suffering, fear and death. No wonder so many people in this world are unhappy and live
short lives ‒ they are what they eat!

I could fill this whole book with reasons to lead a vegan lifestyle, but this book is about eat-
ing on a budget. Besides, I have 6 years worth of vegan content on EcoVeganGal.com, and
at the end of this book you’ll find a list of my favorite resources on this compassionate,
healthy lifestyle. I invite you to do your own research and come to a personal conclusion
about your lifestyle choices, as I believe that we all need to make decisions for
25
ourselves in order to stick to them. Learning about a subject is just the beginning of a jour-
ney.

If you’re considering the vegan way of life but feeling nervous about the transition, you’re
not alone. It’s a big mental and physical shift. It might take a few weeks for your meat and
dairy cravings to subside, but fortunately you’ll have this book as a guide to show you
where to shop, what to buy and how to make delicious meals at home. You won’t have to
read many ingredient labels if you focus on whole foods because most of them will have
just one ingredient!

Being vegan does not require a strict set of rules. Ultimately, the aim is to make the world
a more compassionate place for all living creatures. And with rising food costs and more
availability of delicious, low cost plant-based meals, there has never been a better time to
be vegan. When I went vegan 11 years ago, there were a lot less options!

26
My Vegan Journey
I haven’t always had a healthy diet and been conscious of organic, vegan, whole foods. In
fact, it took me 20 years to understand the role that food played with my body, animals
and the environment. Here are the CliffsNotes of my journey to being the eco-vegan gal
that I am today:

I grew up in Massachusetts in a quaint town. My mother has always loved animals, espe-
cially horses, so she started a small farm on our property to care for and work with the ma-
jestic creatures. I was fortunate to not only have horses in my backyard, but practically
any animal that I desired. My family has always had multiple dogs and cats, plus feathered
friends like geese, chicken, turkeys and a finch; a bunny for a few years; a hamster or two;
and fish. Needless to say, I was quite lucky to grow up with all those companion animals.
Having them in my life taught me incredible respect for other living beings, and yet it
took me until the age of 20 to make the connection between the animals in my backyard
and the animals on my plate.

I experimented with the vegetarian diet off and on in my youth, but it was short lived due
to lack of information and support. One year my mother decided to stop buying turkey for
Thanksgiving because she felt guilty knowing there was a live one roaming in the back-
yard. So, we ate ham or fish for the holidays, and this was a bit of an eye-opener.

As a teenager, I felt incredibly confused about nutrition and out of control with my body.
Desperate to get to the ideal state of thin that most girls my age were seeking, I experi-
mented with diet pills, Weight Watchers meals/bars/shakes, exercise routines, food sup-
pression, and years of binging and purging. It wasn’t until I was in college that I realized I
had a problem and got myself professional help. Fortunately a few visits with a therapist
helped me snap out of my eating disorder, though the emotional side of it never went en-
tirely away. I’ve made many videos on this topic. See the Resource section if you’d like to hear more
about my journey.

What I knew of healthy foods was largely based on the media and my best friend’s family
across the street. Though I was over at their house almost every day, the food that they ate
was foreign compared to what I had at my house. They stored whole wheat flour in their
freezer, bought whole wheat pasta, stocked their cabinets with natural snacks that con-

27
tained ingredients like ginkgo biloba, and had funny tasting filtered water. Despite how
odd it all seemed at first, I grew fond of their “hippie food” and I credit it for planting a
seed. Unfortunately, I was convinced that these healthy options were hard to find, expen-
sive and strange, so it took years until it entered my own kitchen.

In Spring 2003, I took a college semester abroad in The Netherlands. I obsessed over all
the delicious European foods I came across, from chocolate to chips to cheeses, and I had
more than my fair share of meat. Long before blogging was cool and Instagram had been
conceived, I was a dedicated foodie who filled pages of my travel journal with documenta-
tion of all the meals and snacks I ate. That May, a few weeks after I returned to the States,
I visited a friend in New York City. I was completely unaware that a simple day trip would
make more of an impact on my life than 3 months overseas.

It was May 31, 2003 when Nik, the friend I was visiting, told me over our lunch that he
was vegan. He had been vegetarian his whole life, and in the four years we knew each
other that hadn’t really mattered to me. But something about his evolution to veganism
really struck me.

A few hours after our lunch I took a bus from the city to my grandparent’s home in New
Jersey and reluctantly ate the chicken dish that was waiting for me. My grandmother had
made it for me and I felt bad turning it down. The next day we went to Wendy’s, which is
where I had my first meal as a vegetarian (a salad and some French fries). Yes, I literally
made the switch overnight. I wish I had documented my transition in greater detail, but
all I can remember from that summer is researching the heck out of the vegetarian way of
life. I recall reading book after book on the lifestyle and trying lots of new foods. When I
started college back up in the fall, I decided to go vegan out of curiosity. I became so pas-
sionate about the lifestyle that I never looked back.

There was a learning curve to going vegan. In 2003, the plant-based options were nothing
like they are today. Vegan cheeses, for instance, were far from desirable. My taste buds had
a lot to get used to. During my first vegan Thanksgiving, I was horrified at the flavor and
texture of Tofurky, but thankfully it grew on me. I’ll never forget the day I made vegan pan-
cakes from scratch and how amazed I was that they could be made without eggs. I still
have the recipe on a food-stained piece of paper. Every visit to the grocery store was thrill-
ing, and discovering delicious plant-based options at restaurants put me over the moon.

28
Becoming a vegan is the greatest gift I had ever given myself. Changing my diet completely
transformed me. Something shifted; it was like a wake-up call. Light bulbs went off. I can-
not imagine who I would be now if I hadn’t changed my diet. I certainly wouldn’t be writ-
ing this book! I gained a new fervor for life and my body greatly appreciated it. For at least
a year, friends and family remarked at how good I looked, which was a major confidence
booster that helped me heal further emotionally from the eating disorder. I loved discover-
ing new foods and meeting other vegans. It just kept getting better and better. Five years
later, I made another big decision. I launched Eco-Vegan Gal, and the rest is history.

I credit my website for helping me understand the importance of unprocessed, organic

foods. Through talking and writing about my lifestyle and all the great foods I was eating
all the time, people around me started to mention the dangers of chemicals, additives and
packaging. It was really overwhelming at first, but once I started researching health I
knew I had to make a change. I slowly started adding more organic food to my grocery
cart and stopped heating frozen meals in the microwave. Actually, I stopped eating frozen
meals altogether. I grew fond of making my own cuisine at home and discovering non-
GMO goodies in eco-friendly packaging. Eco-Vegan Gal took on a whole new meaning,
and I felt more conscious about my impact on the world.

29
Why Organic?
Part of breaking out of the mainstream mindset is learning about where our food comes
from and what’s in it. We’ve covered the benefits of avoiding animal products and over-
processed foods, so now let’s dive into organic.

Buying organic means that you're ensuring that no synthetic pesticides, chemical fertiliz-
ers or genetically modified ingredients are in your food. It also means that ingredients are
grown in harmony with nature through farming methods that maintain and replenish the
fertility of the soil. High quality soil provides optimal nutrition, and similarly, our water
system is protected from polluting chemicals. It’s a positive choice for our health, the envi-
ronment, wildlife, farm workers and communities, which is helping us create a more sus-
tainable future.

In the not too distant past, our food was inherently organic—anything that came from the
ground or a tree was naturally pure. Then, in the 1940s the agriculture business created
pesticides and our food system changed. A 2009 study done at the Biochemical Institute
at the University of Texas, Austin, found that the average vegetable is between 5 percent to
40 percent lower in minerals than those harvested 50 years ago (yikes). This is attributed
from agricultural factors like selective breeding, faster growing cycles, large scale monocul-
ture and degraded soil.

One could say that nature intended us to eat pure food and that consuming chemically “en-
hanced” food is unnatural. Earlier I mentioned the perspective that if you can’t pronounce
something, don’t eat it, so why would you want to consume a concoction of synthetic pesti-
cides, herbicides, fungicides, preservatives and additives on and in your food that is grown
in sewage sludge fertilizer, heavy metals and polluted soil? Um, no thanks. I’ll remind you
again that you are what you eat, so why would you want to eat fake food grown in a dead
ecosystem? Organic food is top of the line, and you deserve to consume it because you
don’t have a discount body!

The good news is that the organic industry is growing at a rapid rate and, as with vegan op-
tions, it’s becoming easier to find non-GMO, pesticide-free food. It’s important to note

30
that there are a few different ways that the word organic is used on packaged products, so
be mindful of labels to fully understand what you’re buying:

• 100% organic ‒ all ingredients are organic

• Organic ‒ 95% of ingredients are organic
• Made with organic ingredients ‒ 70% organic

You’ll often hear or see the phrase, “Buy organic whenever possible.” What's possible is
relative to what’s available based on where you live and the time of year, as well as your
budget. If it’s challenging for you to find organic foods that are convenient and affordable,
here are some tips:

1. Look for the Non-GMO Project Verified certification. Genetically modified or-
ganisms (aka GMOs) are plants that contain genes from another living organism. One
odd example is inserting fish genes into a tomato (I don’t know about you, but I find
that quite creepy). GMOs are a very hot topic in the food industry, as well as within
US politics, and people opposed to them typically have concerns about creating super-
weeds, killing beneficial insects and contaminating the food supply. I follow the precau-
tionary principle in this case, because I’m not willing to take the risks associated with
GMOs.

2. Opt for foods that are labeled Pesticide Free or No Pesticides. This means
that there is an absence of, no significant amount or no detectable amount of syn-
thetic pesticides in the food. This is especially important to know when shopping at
the farmers market, because not all farms can afford the organic certification even
though they're not spraying chemicals on their crops ‒ simply ask them if they spray
or not and they’ll let you know. Synthetic pesticides are a known danger at high expo-
sures, so it’s best to avoid them whenever possible because they’re simply not meant to
be in our bodies.

3. Know the Dirty Dozen and the Clean Fifteen. These lists highlight groups of
foods based on their likelihood to contain high amounts of pesticides, and are updated
annually by the Environmental Working Group. This will be covered further in the
Shopping Tips section.

4. Buy Veganic. This terminology is growing in popularity, which means that food is
grown without the use of toxic sprays or chemicals and is fertilized without
31
 animal remains. Specifically, this means the manure your food is grown in won’t con-
tain blood, bone meal and fish emulsion that may carry dangerous diseases. Talk
about a wake up call.

5. Look for the words Wildcrafted or Wild Harvested. These processes involve sus-
tainable harvesting of wild plants in their natural setting. Farmers pay careful atten-
tion so that the same botanical resources can be naturally harvested every year.

6. Whenever you buy non-organic produce, be sure to clean it well with a store-bought
or homemade produce wash. The latter can be made with vitamin C crystals or a
vinegar solution ‒ there are many DIY recipes shared online.

There have been some debates over whether or not organic food is more nutritious than
conventional. Hundreds of peer-reviewed studies have found the answer to be yes, discov-
ering higher levels of antioxidants in organic fruits and vegetables and lower levels of toxic
metals, like cadmium, in organic grains. Some health experts believe that simply eating
fresh produce is beneficial for lowering the risk of many diseases, regardless of it being or-
ganic or conventional. Ultimately, the mission of organic farming is not necessarily about
producing more nutritious foods, but rather about agricultural methods that have a low im-
pact on the environment and our overall health. Anne Brones of foodieunderground.com
said it well: “Continuing to maintain a system that’s dependent on chemicals, pesticides,
growth hormones and antibiotics isn’t good for us or the planet.”

32
 Chapter 2:
About Money
Why Is Healthy Food Expensive?
“If you think we#ness is expensive, try i#ness.” (author unknown)

Cost is a big factor for people when it comes to deciding what to eat. If that wasn’t the
case, I wouldn’t have written this book! There are many factors involved in this topic, so
let’s dive right in and try to make some sense of it all.

Fresh produce is a major component of healthy eating and yet it’s not perceived as the
most affordable option. In fact, over the years the price of fruits and vegetables has gone
up while the cost of processed foods like soda has gone down. How can that be?!

One of the biggest reasons is related to government subsides. Long story short, many
years ago the government aimed to achieve food security and help struggling farmers make
enough money to stay in business. This seemed like a great idea at the time, until the subsi-
dies were misdirected and allocated mostly to the meat and dairy industries. Why? Be-
cause the cost of producing these animal products prohibited their farmers from making a
profit, and without the help of the government (by way of taxpayers), no one would have
been able to afford to buy them. It is estimated that a $2 hamburger would cost between
$35-$200 if not for subsidies; this is truly irresponsible pricing. Because so many people
want to eat animals and their by-products, these manufacturers get a leg up. Plant-based
foods, on the other hand, receive a very small piece of the pie. Grain producers receive
about 13 percent, nuts and legumes 2 percent and fruits and vegetables less than .5 percent.

And let’s not forget advertising. Millions upon millions of dollars are spent marketing
meat and dairy to keep the public thinking about these foods.

The American medical system is also highly subsidized. A lot of money goes into treating
illness and disease, which is often caused by poor-quality meat and dairy products. The gov-
ernment is essentially helping people get sick so they can help them get better and con-
tinue the cycle. This is just plain crazy. Even with all the information available on nutrition
and disease prevention through a healthy lifestyle, many people have their blinders on be-
cause they like the convenience of high calorie, low cost food. It is estimated that annual
US health costs from poor diet are between $115-$250 billion. Americans spend about $50

34
billion on diet aids a year. We spend more on sickness than wellness, and yet somehow, it is
common thought that healthy food is too expensive.

“I’d much rather put my paycheck into my crisper than the medicine cabinet. My medicine cabinet is for
emergency use only...Your crisper holds the real medicine.” ~ Kris Carr

A big factor in the price of health food is relativity. In order for us to perceive something
as being expensive, we have to have something to compare it to. Political expert Marion
Nestle affirms that when comparing the cost of food per calorie, “the price of fruits and
vegetables is exceedingly high compared to the cost of junk food. Fruits and vegetables do
not have many calories for their weight.” We gravitate towards fast food due to the large
amount of calories we can ingest for a small amount of money and effort (we’ll explore this
further in an upcoming section on junk food). It's an endless circle: the more processed,
scientifically formulated food we eat, the more we crave. In essence, when low quality
food becomes the norm in our life, the lost cost starts to seem “normal.”

It’s possible that the mass perception that healthy food is expensive has made it more ac-
ceptable for it to be that way, which gives stores and restaurants the freedom to charge
practically whatever they want. And often it’s the result of low turnover and short shelf life
so stores can cover their costs. If organic foods don’t sell as much and don’t last as long as
conventional products, the price has to be higher. It’s basic supply and demand.

Where you buy your food has a substantial impact on how much it costs, both in terms of
who made it and who sells it. “Hidden” costs are rarely considered by the consumer, which
includes production expenses from seeds, equipment, farmers’ wages, transportation and
marketing. For instance, to label food as organic businesses need to get certification,
which is expensive to acquire. If something seems cheaper than it should be, it’s wise to be
skeptical because corners may have been cut. Farmers and workers may not have received
fair wages, quality checks may not have been thoroughly done and preservatives may have
been added to make the food last longer. You get what you pay for.

In many cases, organic, healthy food is cheaper than conventional, processed food. For in-
stance, big companies making run-of-the-mill food products usually add on the costs of
mainstream marketing, shiny packaging and global transportation. In contrast, farmers
and small health brands often opt for word of mouth advertising, minimal packaging and
choose to sell local so they can pass on the savings to their customers. Natural mar-

35
kets can offer better prices than big box stores because they have dedicated customers
who prefer organic and often have good relationships with local farmers.

As mentioned in the section about whole foods, grains, beans and vegetables are more
nutrient-dense than any packaged product on a shelf, so you get more bang for your buck.
For example, beans have one of the lowest costs per nutritional value, they’re loaded with
protein, B vitamins, calcium, iron and more. The same has been found for organic foods.
Organic strawberries have greater concentrations of ascorbic acid, and organic tomatoes
have increased amounts of antioxidants. Think of healthy foods as currency, filling your
body’s “account” with all the nutrients it needs to be well off. When you visualize the value
of food, it makes it easier to swallow the monetary costs of it.

Generally, a plant-based diet costs less than one based in animal products. Meat prices are
on the rise ‒ a 2010 report found beef prices up 6.7 percent, pork up 6 percent and
chicken up 1 percent as compared to July 2009. The book “Thrive” outlines fascinating
cost comparisons between plant and animal sources of nutrients, pointing out that it costs
6 times as much to gain the same nutrition from chicken breast as it does from lentils and
almost 42 times more to gain from salmon as from flax. These numbers add up to substan-
tial savings each year for those that avoid or greatly reduce their dependence on meat.
This is especially evident at restaurants when you compare hamburger, steak or salmon to
the vegetarian options. It’s even true at fast food joints. To feed a family of four you could
spend over $20 at McDonald’s/Burger King/KFC...or, you could make a balanced grain
dish with beans and veggies for $6 total.

When you buy packaged or fast food, you are paying for convenience. There are major sav-
ings when you make dishes at home, as outlined later this book. When you eat at home,
you also save on fuel costs and the amount of time it takes to shop or dine out. Not to
mention the priceless time you’ll spend with loved ones when they enjoy a homemade
meal with you. Speaking of priceless, you can’t put a dollar amount on the years of life you
can gain when you eat well. Health, after all, is the greatest possession. From this point on,
consider making the grocery store your pharmacy and the kitchen your medicine cabinet.

And let’s not forget the environmental costs of eating meat that we explored earlier.
Money isn’t the only expense to consider.

36
Money Emotions
“If we want to change, we must alter our perception. When we give our energy to a different dream,
the world is transformed. To create a new world, we must first create a new dream.” ~ John Perkins

It’s an age-old question: can money buy happiness? The answer, in almost every case, is no.
And yet, money is on our minds almost constantly, ruling many of our decisions around
whether or not to do something. Many of us operate under the fear that we will never
have enough or be able to keep enough of it, no matter how much we have relative to oth-
ers. It’s been implanted in our heads that we should always be saving money, even if we can
afford to spend more. By living with this constant concern we allow money to have a lot of
power over us.

This book explores health from mainly a nutritional standpoint, however, it’s important to
note that emotional stress contributes to your well-being. Pent-up negativity gets stuck in
the cells of your body and can make you sick. In fact, research has found that unresolved
anger can lead to cancer. What if we became more mindful and chose to let go of the scar-
city mindset and remind ourselves that there is always enough?

Exercise: Take a moment to say those words to yourself: “I always have enough.” How do those
words make you feel? Do you believe them? If not, what steps can you take to believe them?

Beliefs are just thoughts that we hold to be true ‒ they do not necessarily reflect reality.
That’s why it’s a shame that 80 percent of our thoughts are negative and 95 percent of
them repeat throughout the day. It’s no wonder so many people are miserable! However,
once you change your awareness and understanding around a belief, you can start to recon-
dition your thoughts and experiences. Focus on who you are right now and who you want
to be tomorrow ‒ this is much more constructive than focusing on anything negative that
happened in the past.

Maybe it will help to read what I think about you. I think you are brave, powerful, valu-
able, inspiring and deserving of everything you want in life. You are making a difference in
this world because you are striving to be the best you can be. The healthier and happier

37
you are, the more of a positive impact you can make ‒ and ultimately, isn’t that why you’re
reading this book?

Money can be a really positive, happy factor in our lives if we adjust our thinking around
it. Your attention is like water and sunshine, and you’re in a daily practice of planting seeds
in your mental garden. When you place attention on what’s lacking and scary, these
thoughts grow like weeds. If you focus on being grateful for what you already have, you cul-
tivate a whole new crop of thoughts and experiences. You, and only you, create your life. If
money is important to you and makes your life more enjoyable, you’ll find a way to have ex-
actly as much as you want. As motivational speaker T. Harv Eker explains, “Your comfort
zone is in direct proportion to your money zone,” so make it a priority to get more comfortable!

Money coach Kate Northrup has a great list of “Reasons to Get It Together Financially.”
Here are six points that may be of value to you:

1. You’ll get to make more choices that are truly aligned with your values.
2. Your stress levels will decrease, which improves your physical health.
3. You will fall asleep more easily and sleep more soundly.
4. Your relationship with your significant other will be easier. No more fights about
money.
5. You can be a great model for your kids. Getting it together financially changes your
family money lineage for the better.
6. When you create financial well-being, you will be more present in your life. And of
course, your presence is the greatest gift that you have to share with the world.

It’s important to recognize that money doesn’t really exist ‒ it’s simply a stand-in for what
we value. Sure, you may see numbers in your bank account and have cash in your wallet,
but that all would be worthless without the value that you and people around you put on
it. It’s all about human perception, not intrinsic value. I don’t know about you, but I find
this very comforting. Money becomes a lot less scary knowing that it’s simply a tool that
holds whatever value we choose to give it.

38
Health vs. Money

If someone were to ask you, “What’s more important: your health or money?” I’m guessing
you’d quickly say that your health is more important. And yet, I’m not sure if I’d believe
you. It’s nothing personal, it’s just that some of the most frequent comments I hear in my
work are “It’s too expensive” and “I can’t afford that.” I used to say this all the time too, un-
til I decided to change my language and be conscious of phrasing it positively.

Here’s some more advice from Kate Northrup: When faced with expensive health-related
purchases say, “I choose not to spend my money on that right now” instead of “I can’t af-
ford it.” Kate also recommends asking yourself “How can I afford it?” In most cases,
where there is a will, there is a way. If you start telling yourself that you have more than
enough money to do the things that you want to do, you will eventually find this to be
true. Henry Ford famously said, “Whether you believe you can or you can’t, you’re right.”
If you believe you can’t afford something, you will never be able to afford it. But if you
truly believe you can afford it, that will become the reality. While it’s not quite an instanta-
neous, genie-in-a-bottle effect, your thoughts truly become your reality in time.

If you make excuses for your food, you are making excuses for your health. And if you
make excuses for your health, what does that say about how much you value yourself? Do
you want to live a long, healthy life? If not, why? I mean it ‒ you owe it to yourself to live a
quality life, and a big part of that depends on the quality of food that you put into your
body. Money is not getting in your way, your mind is. Determination is the most important
thing you have.

While money can’t really buy health, using it wisely can help lead healthy lives and save us
when faced with serious illness. And since eating well helps balance our emotions and pre-
vent illness, putting our money towards high quality products is a worthy investment.

Key takeaways:

• Transform your relationship with money and how you think about it.
• Stop using money as an excuse not to eat the foods your body deserves. Spend your
money wisely and have priorities.

39
 • Don’t let upfront costs deter you. If something seems expensive, examine the quality
and consider how long it will last you. How will it affect your health and impact the
planet?
• Feel fully content with how you spend it and let go of guilt you feel about buying
things that are good for you.
• Discover the value of your well being and realize that you are worth every penny of
the investment into high quality food.
• Change now so you can live now.
Just as it takes time for your body to adjust to eating healthier foods, it may also take time
for your mind to grow comfortable paying different prices; going through both adjust-
ments at the same time is hard! It might seem challenging at first to pay upfront for your
health, but in time you’ll appreciate the value you’re receiving. Be patient and give yourself
the time it takes to make the physical and emotional shifts.

Internal + External Peace

If you fight with your body, you’ll want to fight with everybody. This is true for both our
physical health and our emotional state. When you don’t feel well, you won’t treat others
well. If you don’t feel good, life won’t feel good.

Most children have a desire for world peace and are confused as to why it’s so complicated
to achieve. Somewhere along the line, most humans lose their balance and get off track
with their emotions. We become filled with anger, frustration and resentment, and this
lack of internal peace keeps us from experiencing external peace. Who can blame us, with
all of the confusing messages we come across in life?

“Western culture has long operated under the notion that $ugality is a function of morality. The less
you spend, the holier you are. And if you desire nice things and a fu# life, you are not as mora#y up-
right as the tightwad.” ~ Christiane Northrup

Money and health are two of the biggest battles we fight, and they seem altogether easy
yet challenging to achieve. They are very interconnected, so if you figure out one, you have
a good shot at figuring out the other. Having a healthy perspective about money can help
your physical health. Doctor and author Christiane Northrup has found that “our

40
relationship with money profoundly affects our health, particularly the health of…our or-
gans of reproduction, the bladder, parts of the bowel, and the low back.” Do you have any-
thing going on physically that may be reflecting your emotions around money? If so, how
can you shift that?

You can also look at this from the opposite perspective. Food is one of the best ways to
keep you feeling at peace: when your body feels good, your mind will too. Fuel your body
with the best food, and give your mind the best food for thought. The relaxed state you’ll
achieve will affect your emotions around everything, including money.

True health is about balance, especially a balance of your inside and outside. Let’s come
back to the saying, “You are what you eat.” Have you ever thought about it the other way
around: “You eat what you are?” Sounds a little weird, but consider it for a moment. What
comes out of your mouth (i.e. words) is just as important as what goes into it (i.e. food).
Do you put rotten food in your mouth? Of course not! Then why are rotten words coming
out? It’s because something is not in alignment ‒ perhaps it’s your body’s way of telling
you it’s not happy with what you’re putting in. Try putting in some extra fresh food and
see if the desire to say negative things still exists. If it does, try the reverse ‒ try speaking
positively and see if that encourages you to put good food in your body. Focus on what you
consume literally and figuratively.

Exercise: take a moment to write down something you love and value about yourself. Get rea#y
specific about it. Try to make it something related to your health, such as “I rarely get sick because of
my healthy eating habits, and this helps me be productive year round.” This is something you may
overlook, but it’s rea#y quite fantastic given how o'en the average person gets sick. Look for some-
thing about yourself that you worked towards and achieved. The sickness example is a great one for
me because before I started eating better I used to get sick a# the time, so I’m rea#y grateful for my
health. You can also write down a feel-good compliment someone gave you recently.

As for emotions, strive for self-love. In other words, strive for full acceptance of yourself.
Let go of any shame about what you do now or what you did in the past. These feelings
may come up as you read through this book, so do your best to practice non-judgement.
Loving and valuing yourself is a major key to a peaceful life, and thus it is the key to finan-
cial stability and freedom.

41
Focusing in on what you love about yourself will raise your value and is one of the most im-
portant elements of attracting more abundance into your life. Kate Northrup has a excel-
lent equation: “self value + paying attention to your money + giving more value = receiving more
value.” You’ll easily be able to check off the first two elements by the end of this book,
which will help tune you into all the ways you can give and receive more value ‒ pretty ex-
citing, huh?

42
My Money Story
When I first adopted a plant-based diet, I was a college student living in Boston. I remem-
ber going to my local grocery store and turning over every packaged food on the shelves to
scan the ingredients, and then I would look at the price tag to determine whether or not
to buy it. It seemed like the most exciting food was pricey. Eating out was rough too ‒ not
only did I feel like I had limited options as a vegan, but I was always concerned with the
cost. Although vegan options and my knowledge broadened over time, I carried the
weight of a tight food budget for years and became determined to arrive at a place where I
didn’t have to worry about that anymore.

Each of us has a money story that explains our financial history and how it has shaped our
emotions around what we have and how much more we want. I placed a lot of value on
money for as long as I can remember. When I reflect on what money means to me, I recall
memories of being young and dependent on my parents to receive things that I wanted,
like toys. It was incredibly frustrating to me that I couldn’t have the Teddy Ruxpin or Nin-
tendo that I wanted, so I was eager to make money in order to buy things for myself. In es-
sence, money has always been about control and freedom for me. Can you relate to this?

One of my earliest memories around money was when I asked for a copy of “The Little
Mermaid” when it came out on VHS. My mom told me that I needed to earn it and that I
could do so by selling some of my things at a garage sale. I was so excited! I gathered up
whatever I no longer wanted and tagged it with prices. Throughout the day of the sale, I
continuously asked how much of my stuff I had sold, eager to make enough profit to buy
the VHS tape. Sadly, I only made a few dollars, but because of my hard work and enthusi-
asm, my mom rewarded me with the coveted Disney movie. The experience taught me a
few things: First, that you have to earn the things that you want and secondly, that making
money takes a lot of effort, patience and strategy.

This experience may be responsible for my passion for entrepreneurship, but it was only
the beginning. In my childhood, I ran lemonade stands, sold freshly cut flowers from my
backyard to neighbors, marketed friendship bracelets in the halls of my school and became
a well-known babysitter through old-school viral marketing (aka word of mouth). I nailed
my first official job interview at the age of 15, which lead me to working at a library
throughout high school. Few of my classmates worked as hard as I did, so I was able to
43
buy my own clothes, go to the movies regularly, purchase an expensive video camera and
help my parents pay for my first car. Learning how to make money gave me the freedom
and control that I craved as a child, but it still wasn’t easy.

While my parents gave me the gift of a college education, I had to pay for everything else.
Just like in high school, it was up to me to find out how to make money and budget my
earnings to afford food, clothing, and entertainment. When I wasn’t in class, I was work-
ing as a receptionist and as an assistant in the computer and photography labs. I also had
the occasional babysitting, house sitting or photography gig. I brought in just enough to
pay for trips to the grocery store and the occasional night out, and remember dreaming of
the day when I didn’t feel so limited.

As soon as I graduated film school, I jumped into the LA job market, which lead me down
a path of countless positions. I worked as the receptionist at numerous production offices,
edited TV shows, ran the register at a vegan cafe, did personal assistant work for a few big
names in the film business and worked at the Apple Store for six years. I continued babysit-
ting and nannying, plus did freelance work as a computer consultant, social media strate-
gist, videographer and writer. All this work helped me pay for the lifestyle I wanted, which
has included great living arrangements, delicious organic food, various electronic gadgets,
the occasional vacation and all the bare necessities. Money hasn’t been easy, but my dedica-
tion to making it has helped me achieve the freedom I wanted in childhood and early
adulthood.

Fast forward to now and I’m finally working entirely for myself, which is the ultimate form
of control and freedom! It took a lot of education, perseverance and time to get here ‒ as
you just learned, I’ve been working towards this from around the age of six. Now, I’m in
full control of what I do, what I get out of it and what I do with everything I earn. It
doesn’t matter how you do it, I just want you to feel the same freedom around your fi-
nances and purchases as I have about mine.

I’ve never liked the feeling of not having enough, and it’s taken a lot of external and inter-
nal work to avoid that emotion. Educating myself on how to get what I want in life has
been key, so I regularly read books and attend workshops on self-love, money and business
‒ you’ll find a list of my favorite in the Resources section of this ebook. Learning how to
be successful, satisfied and happy is extremely important to me. I am grateful for every-

44
thing that I have, and I know that I can have whatever I want with a little effort and confi-
dence. My mother has always said, “If you want to, you will,” and I carry this mantra with
me in every aspect of my life. Because of this mentality, I always find a way to make things
happen when they’re important enough.

I can finally say that I am at the point where food quality is more important than the cost.
It is rare for me to be concerned over how much food costs, the exception being the rare
organic treasure. A price tag over $15 is where I usually draw the line! But even then I am
willing to pay a high price if I think something is worth it. Why? Because I don’t have a dis-
count body. And because I have changed my budget and my mindset.

That’s right - I don’t hold my income responsible for the food that I buy, instead I restruc-
tured my budget and the value I place on what goes into my body. High quality nourish-
ment is my number one priority because it affects my entire life. What I eat determines
my energy level, thus determining whether or not I'll have a successful day. What I eat pre-
vents me from getting sick so I don’t have any down days. What I eat elevates my mood so
I feel happy and motivated about everything in my life. Why would I want to sacrifice any
of this so I could save a few bucks?

For many years, food has been my favorite thing to spend money on. I don’t need fancy
shoes or the nicest car. I’d much prefer organic chocolate, kale chips and kombucha! To
me, a luxurious experience is eating at an expensive vegan restaurant like Millenium in San
Francisco, and my travels always revolve around food. According to Mint.com, I spend
about $470 a month on food ($115/week or $16/day), which translates into 11% of my over-
all spending. If this seems like a lot of money, consider that most Americans spend some-
where between $150-180/week. In 2013, I spent $4,258 on nourishment, which is surpris-
ingly on the low-end compared to a US average of $7,353.

My point in telling you all of this is to let you know that you can do it too. Now that you
know my money story, let’s find out what yours is.

45
You Have Money
“To know that you have enough is to be rich.” –Lao Tzu

There are people in the world who are truly poor, who literally cannot afford to buy food
or survive on $1 a day. They do not have a choice. They do not have credit cards, check
books, friends or family members to loan them money. When it comes to eating, they eat
whatever they can to survive. It’s literally life or death for them. I recently read an article
about poverty that mentioned a young boy who was so hungry that he would draw his fa-
vorite food on paper and then eat it.

15 percent of U.S. households were food insecure in 2012, meaning there were times when
they didn’t know where their next meal was coming from. Around 21 percent of the world
population lives in extreme poverty and subsides on about $1.25 a day (total, not just on
food). In both cases these people do not have access to a full kitchen.

Chances are, if you are reading this you have more money than you realize. It’s time to
shift your thinking and spending habits. Think about how you use the phrase, “I’m starv-
ing.” Or things like “I could never give up ___.” When you remember the reality of your
situation compared to others, these words are not only untrue but offensive.

According to Michael Pollan, in 1960 18 percent of our national income was spent on food
and five percent was spent on health care. Today, nine percent of our income is spent on
food and 17 percent on health care. Basically, our priorities have shifted and our health has
suffered as a result of it. It’s worth noting that we’re spending about the same amount as
we did 50 years ago, but in different ways. People like to complain about the cost of food
and rising prices, and yet as a nation we are spending a lot less than we used to.

Another important thing to consider is the amount of money we spend on unnecessary

purchases. Look back at the worksheet you did at the beginning and examine where your
money is going. Are you frequently buying unhealthy items like cigarettes, alcohol, coffee,
snacks or candy? Are you eating out more than cooking at home? Buying more treats like
desserts than you really need to? How about fun but unnecessary purchases like maga-
zines, special events, new clothing and shoes, and gadgets? By cutting out just a few things,
one by one, your savings can easily afford you organic food. The average American spends

46
over $1400 on clothes per year, and it’s been estimated that most people only wear 20 per-
cent of the clothing they own! And if this seems unpleasant, consider this: at the end of
your life, will you be happier with all that extra stuff or with the extra years healthy eating
bought you?

Exercise: What are the purchases that you must make to survive (aka the bare necessities)? Is there
anything beyond food, shelter, transportation and clothing? Once you’re clear, make these items your
top priority in your budget before spending money on anything else.

You’ll probably discover that you have more wiggle room than you first thought you did.
Another idea is to go on a spending fast every once and a while ‒ only buy what you need
to get by, for whatever length of time feels right to you. I recommend minimum of a week.
During this break, see how you feel with the bare necessities and be grateful for every-
thing that you already have. You may find that the desire to buy more fades away. Coffee
and soda may seem unnecessary after a few days of making herbal tea at home for pennies
and drinking lots of free water.

Ultimately, it doesn’t matter how much you have; it’s how you treat it. For example, a fam-
ily of four on the U.S. Supplemental Nutrition Assistance Program (aka SNAP, formerly
known as food stamps) receives $167 a week. That’s over $40 a person and about $6/day,
which I discovered is enough to buy quality organic ingredients for delicious meals. How-
ever, it takes a lot of knowledge and dedication for people on SNAP to buy whole foods,
especially if they live in a “food desert” (an area of the country where it’s challenging to
find healthy options). If you are not in that position, be grateful for having at least a few
dollars more to spend each day and what you have access to.

I hope this helps you realize that you have money and that you may just need a little help
managing it properly. Know that you can buy what you need on a budget and every once in
a while you can splurge. It’s a luxury that you have the resources to buy and read this digi-
tal book. It’s important to be grateful and recognize that many people in the world do not
have the same luxuries and may never experience them.

“You have everything you need, and most everything you want. Except time.” ~ Seth Godin

47
The Power of Manifestation

I would like to share with you a story from the book “E-Squared.” Within the pages of this
enlightening New York Times Bestseller, author Pam Grout shares the remarkable survival
story of a family who grew vegetables on infertile land in Scotland. When Peter and Eileen
Caddy’s employment was terminated they had to figure out a way to feed themselves and
their three young sons. As Grout tells it, “the land [they live on] could be best described as
dead and profitless. Nobody in their right mind would have chosen it as a spot to grow any-
thing, let alone a garden...The Caddys had never gardened, nor did they have money to in-
vest in gardening supplies. They were broke ‒ to put it mildly.” And yet somehow they suc-
cessfully grew 65 types of vegetables, 21 kinds of fruits, 42 different herbs and many varie-
ties of flowers from the supposedly barren soil. They also grew 40-pound cabbages, which
make them and their garden famous.

The Caddys’ story strikes me for multiple reasons. One, it’s a beautiful story of starting
from nothing and finding a way to not only survive but prevail. They got resourceful physi-
cally and emotionally to figure out how to take care of their family. The other aspect of
this story that is remarkable is that the Caddys were (and still are) extremely spiritual, so
they tapped into what is commonly referred to as manifestation. In essence, this family
used the power of their consciousness and desire to thrive to assist them. Grout shares
that once they did this, “all sorts of strange things started happening. Straw bales fell off
passing trucks just in time to mulch. Leftover bags of cement mysteriously showed up in a
neighbor’s trash bin just in time to pour a patio. Their plants, while the crops of their
neighbors suffered, became resistant to diseases and pests.” I could write a whole book
about the power of positive thinking and manifestation, but until I do I highly recom-
mend “E-Squared.”

How does reading that make you feel? Do you feel inspired? Skeptical? Sit with that emotion and see
if you can visualize the success of the Caddys as your own life, tweaking the details to fit yours. If this
gives you chi#s and your inner voice is saying, “I can do that too!” then you’re headed in a good direc-
tion emotiona#y.

Realizing how resourceful you are, being grateful for what you have and making the most
out of your situation is one of the big keys to emotional, and literal, prosperity. It’s right
within your grasp ‒ are you going to reach out for it?

48
If the Caddys’ story didn’t resonate with you, here’s another anecdote from “E-Squared.”
Note: that book is barely about money or food, but it just happens to have some great examples on these
topics! This is about a minister named Edwene, who at the time of this story said she
“didn’t have two dimes to rub together.” One of her teachers pointed out that it was be-
cause she didn’t feel rich and wasn’t “vibrating as a rich person” (what a great way to put it,
huh?). The teacher advised Edwene to do something that made her feel rich, which is
when she realized that she felt challenged at the grocery store.

“ ‘I was one of those people who bought the bare minimum ‒ beans, cornbread, flour, the
basics. I didn’t dare splurge on any of that foo-foo stuff. Nothing like bubble bath. I had a
budget.’ So the next time she was at the grocery store, she decided to saunter over to the
gourmet counter, just for a gander. She noticed a bottle of olives stuffed with almonds. She
took one look at that and just knew that was what rich people ate. So she bought it.”

I encourage you to read “E-Squared” to hear what happened when Edwene made that
choice. There’s too much to share here, but in essence, money came into her life right as
she needed it, as a result of her new mental “vibration,” which includes a lovely twist re-
lated to the almond-stuffed olives! I shared that part of the story because I find it funny
how we associate some things with what rich people buy. Do you ever do that? If so, have
you ever bought something to make yourself feel rich? It’s a great feeling when you do and
little actions like that can help us “vibrate as rich people.” While affirmations are not
magic, they’re meant to be used as an empowerment tool to help us make better choices.

Some people feel that manifestation is a little “woo-woo,” which is odd to me because I
find it to work like a charm (kinda literally). I first learned about it when Oprah raved
about the book “The Secret” (which is a magical read or watch via the documentary), and
ever since I’ve been hooked on the practice of visualization. It’s been neat to hear more
people in the media talk about asking the universe for what we want, like Jim Carrey did
in his remarkable commencement speech. Here’s one of my favorite excerpts from that
oration:

“Fear is going to be a player in your life, but you get to decide how much. You can spend
your whole life imagining ghosts, worrying about your pathway to the future, but all there
will ever be is what’s happening here, and the decisions we make in this moment, which
are based in either love or fear. So many of us choose our path out of fear disguised as prac-

49
ticality. What we really want seems impossibly out of reach and ridiculous to expect, so we
never dare to ask the universe for it. I’m saying, I’m the proof that you can ask the uni-
verse for it.”

If you haven’t seen Carry’s speech yet, please take 25 minutes out of your day to do so. It is
extremely captivating, enlightening and inspiring on many levels and the link is in the Re-
source section.

Feeling inspired to do more manifesting in your own life? Check out the Resource section
at the end of this book for more tools.

50
 Chapter 3
Tips: Acquiring Food
Plan + Get Organized
If I could offer just one tip for saving money it would be this: get organized. Planning is
the key to cutting costs. Does that make you cringe? A lot of people dread planning be-
cause it can feel like a time suck. But you know what else sucks? Staying stuck in old hab-
its and spending too much money on food. Fortunately, once you turn planning into a
habit it will feel easy and fun.

You might not enjoy the idea of planning, but I bet you like the concept of saving time.
With the right plan, you’ll avoid aimlessly walking around the store and returning to the
store for a forgotten item, plus you’ll feel less tempted to buy products that you don’t
need. For 15-30 minutes of planning a week, you can save at least two hours of wasted
time. Studies show that for every minute over 30 minutes you spend in the grocery store,
you spend an additional $1 per minute. And when you go shopping without a list, you can
spend up to 40 percent more money than you would spend if you had one. Planning is a
bit of an upfront time investment that pays off in spades.

Don’t think you have time to plan? Look at your average schedule (as noted in the worksheet at the be-
ginning of this book), and find places you can make room for grocery lists meal planning. With a little
restructuring your can make time for anything, especia#y once you realize the value in it.

52
Reset
Resetting your refrigerator, freezer and pantry is the first step to an organized, efficient
kitchen where nothing goes to waste. This simply requires going through and noting what
food you currently have on hand, then getting rid of anything deemed unhealthy or past
it’s prime. Don’t worry, you only have to do this once if you do it thoroughly. Moving for-
ward you’ll get in a flow and have a mental catalogue of what’s in the kitchen and what you
can make with it.

Begin with a thorough examination of all the food in your kitchen by pulling everything
out. Look at labels to figure out if you’re still comfortable eating it based on what you’ve
learned in this book. Is it organic? Vegan? Does it contain artificial ingredients? Has it
passed the expiration date? Make a list of the healthy foods you want to keep and then de-
vise a plan for whatever you want to purge.

When you come across glass jars $om items like nut butters and sauces, clean them out and put them
aside for bulk food storage.

Before you toss anything out, find out if the container wi# be accepted at your local recycling facility.
You can usua#y find details on the recycling center’s website, or just ca# and ask during business hours.
Each city has unique rules for what they accept, based on materials and original contents.

Organize your items as you go through them based on type of food and expiration date.
This will make it easy to find them later and remember to use it all. In the upcoming Meal
Planning section, you’ll learn how to make recipes based on what you already have, which
is a great way to save money. Having a list of every spice, condiment, grain, legume, frozen
vegetable, etc in your kitchen is really helpful.

When you’re done organizing, give your fridge, freezer and cabinets a good cleaning. Rub
down shelves with damp towels and a drop of non-toxic soap, then wipe them with a
clean, dry towel before restocking. Now you have a clean, organized kitchen ready for
food prep!

53
 Here’s an idea to make the process a little more exciting: keep track of the time you spend organizing
your kitchen and planning your meals, then measure your progress $om week to week. Cha#enge your-
self to beat your best time, and get others to help you complete the tasks. For example, you can get your
loved ones in on the process by asking them to go through the re$igerator and cabinets while you up-
date the shopping list on your computer, mobile device or scrap paper. Time the process to see how fast
you can get this done, or turn on some background music and make it an excuse to move your body.

54
Meal Plan
Now that you know what’s in your kitchen, it’s time to figure out what you can make with
it. Scan the food you’ve decided to keep and see if there are any meals that you can put to-
gether, prioritizing based on what will spoil first. If no ideas come immediately to mind,
there are several websites that offer recipe ideas based on what ingredients you have
(check out the Resource section for recommendations).

Find recipes and meal inspiration in cookbooks, recipe forums, blogs and Pinterest.
Friends and family members can be a lovely resource for quick and easy recipes (if they’re
not vegan, just make the necessary adjustments). Whatever your source, be sure to keep
your favorites organized and easily accessible. Sort recipes into meal categories (breakfast,
lunch, dinner, snack, dessert) for quick reference - Pinterest is a handy tool for this. You
don’t need to have a huge database or memorize recipes - all you need are a few go-to
dishes.

Meals don’t have to be complicated. Aside from special occasions, you’ll benefit from disre-
garding recipes that are too heavy on ingredients and require special appliances or tech-
nique. These are likely to be more work than they’re worth. The ideal dish is easy to make,
palate pleasing, based on frugal ingredients and doesn’t require a ton of clean-up.

Keep simple recipes handy to encourage you to make food even when you’re tired, hungry,
or short on time. Create a backup list of your easy, go-to recipes and ingredients. Store it
on your phone, or somewhere readily accessible. When you don't have time to plan, you
can simply head to the grocery store and shop using your backup list. It takes the stress
out of meal planning when your schedule is tight.

The most common way to meal plan is to create a calendar for the week or month and out-
line what you’ll have each day for breakfast, lunch, dinner and dessert/snack. You can be
strict about it and follow it to a T, or more flexible by swapping out dishes based on what
you’re in the mood for that day.

Aim for a list of 20 meal ideas that you can spread out across the month. Rotates dishes
and have at least 1 or 2 new items each week to avoid too much repetition. Utilize spices,
herbs and other seasonings to switch up the flavors of your go-to dishes. Unless you’re eat-

55
ing alone, be sure to consider what others want to eat. Allow each person in your house-
hold to include a favorite dish.

It’s handy and fun to create meal themes for the week such as:

• Day 1: Pasta
• Day 2: Rice
• Day 3: Wrap
• Day 4: Salad
• Day 5: Pizza
• Day 6: Soup
• Day 7: Grilled Food

56
Budget
Food makes up 12 percent of the household budget and the average family spends $6,000
per year ($500 a month) on food.

Exercise: Look back on your average food spending that wrote down in the Worksheet - what per-
centage does your spending fa# into? Is it more or less than 12% of your income?

Create a daily, weekly and/or monthly food budget.

Since paying with a credit or debit card can become a mindless process, it can be benefi-
cial to take out cash, store it in an envelope marked “food” and only spend the amount
within it.

Let your budget match your plate. For example, if your meals usually consist of 1/2
vegetables, 1/4 fruit, 1/4 grains/nuts/seeds and your monthly grocery budget is $300, $150
should be spent produce, $75 on fruit and $75 on grains, nuts and seeds.

Be mindful of what food you need vs which you want - this is why you made a meal
plan. Following the plan will help you focus on nourishing your body and avoid making pur-
chases based on cravings. So that you don’t view your budget as an enemy, give yourself
room to splurge every once in a while on special treats and nights out.

If a recipe calls for a specialty ingredient with a high price point, see if you can swap it
out for an equivalent in terms of taste, texture and/or appearance. For example, while heir-
loom tomatoes are delicious and beautiful, a roma tomato will work just as well in most
dishes.

Ask foodie friends if they want to split the cost of pricey ingredients.

57
Make a List
Check your pantry for non-perishables and staples, such as spices and dry goods. I don’t
know what’s worse: thinking you have a staple ingredient when you don’t, or buying some-
thing you already have at home. I suppose the latter is less of a big deal if the store will let
you return items, but it’s still a pain in the butt!

Look at the items on your last grocery receipt. Are there items that you could have
made from scratch? Is there anything you didn’t really need or that you didn’t feel was that
satisfying? Are there repeat items that you could add onto your future shopping list?

Prioritize items that are versatile and can be used in more than one dish.

Organize your shopping list by department and/or based on the path you typically
follow at the grocery store. Give some thought as to how the market is laid out, then cate-
gorize ingredients based on the produce section, bulk bin area, frozen foods aisle, etc. This
will allow you to pick up items you need as you go, cut down on the backtracking that can
increase your impulse shopping, and get you in and out of the grocery store quickly.

Time yourself the next time you go shopping and then try to beat that time by 20 percent on the next
round. You can even use a timer on your phone to let you know when time is up. Imagine how efficient
you wi# become when you feel pressure to shop fast!

58
Shopping List Essentials
Grocery shopping may feel daunting if you’re new to the whole foods plant-based diet. In
fact, it’s pretty common for me to go the market without any idea of what I should buy.
I’ve found that having a list of essentials for the kitchen is incredibly helpful. When you
have the following on hand, you’ll always have plenty of meal options.

Here’s a list of essential and versatile foods to buy on the regular, most of which are quite
inexpensive.

Fresh Fruit Mushrooms

Avocado Sweet Potatoes
Apples Zucchini
Bananas
Berries Frozen Fruit
Cucumber Blueberries
Dates Strawberries
Grapes Mango
Lemon Pineapple
Oranges
Tomatoes Frozen Vegetables
Peas
Fresh Vegetables Corn
Potatoes Edamame
Onions veggie blends
Garlic
Ginger Whole-grains and Starches:
Celery Sandwich Bread
Cauliflower Pasta (Penne, Macaroni, Spaghetti)
Kale Brown Rice
Lettuce Quinoa
Broccoli Millet
Carrots Crackers

59
Oats Tomato Sauce
Veggie Broth
Legumes Coconut Milk (canned)
Lentils: Red, Brown Barbecue Sauce
Split Peas Hot Sauce
Beans: Pinto, Black, Kidney, Cannelloni Miso
Chickpeas/Garbanzo Beans
Baking Ingredients
Raw, Unsalted Nuts Vanilla Extract
Cashews Baking Powder
Almonds Baking Soda
Walnuts All Purpose Flour
Raw Cacao Powder
Raw, Unsalted Seeds
Pumpkin Herbs and Spices
Sunflower Sea Salt
Sesame Pepper
Chia Nutritional Yeast
Flax Cayenne
Hemp Coriander
Cumin

Packaged Condiments Garlic Powder
(many of these can be made at home) Onion Powder
Fruit Preserves, Jellies, Jam Paprika
Olives Red Pepper Flakes
Pickles Cinnamon
Sauerkraut Chili Powder
Soy Sauce or Coconut Aminos, Tamari, Chipotle Powder
Braggs Aminos Curry Powder
Tahini Nutmeg
Sweeteners: Stevia, Maple Syrup, Brown Oregano (dried)
Rice Syrup, Coconut Sugar/Nectar Rosemary
Mustard: Dijon, Yellow Thyme

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Turmeric
Basil (fresh)
Parsley (fresh)
Cilantro (fresh)

Oils
Coconut
Olive

Vinegar
Balsamic
Rice
Apple Cider Vinegar

Meat Alternatives
Tofu
Tempeh

Dairy-Free Milk
(try making your own)
Almond
Coconut
Hemp
Oat
Rice

Hint: Be flexible with your shopping list and meal plan to account for unexpected food sales and spe-
cific cravings.

61
Dirty Dozen + Clean Fifteen
This list is updated every year by the Environmental Working Group (EWG). The follow-
ing is based on the 2014 data.

Dirty Dozen Clean Fifteen

buy organic due to high pesticides: little to no trace of pesticides - OK to buy non-
organic
Apples
Cherries Onions
Grapes Cabbage
Blueberries Avocado
Strawberries Corn
Peaches Mushrooms
Nectarines Asparagus
Celery Sweet Potatoes
Lettuce Eggplant
Spinach, Kale, Collards Sweet Peas
Sweet Bell Peppers Mango
Potatoes Pineapple
Grapefruit
Cantaloupe
Kiwi
Watermelon

EWG also provides a list of 53 fruits and vegetables ranked from high to low levels of pesti-
cides. It’s definitely worth checking out their website for all of the in-depth information
and lists.

62
Create a Backup Plan
Even when you have good intentions, the most well-laid out plan can “fail.” If you have an
unusually busy or stressful week, you might feel compelled to fall into old eating and spend-
ing habits. This happens to me from time to time and I’ve learned not to judge myself.
What helps a lot is having a backup plan.

Make a mental or written list of a few reasonably priced and unprocessed foods that are
available at the closest market and restaurant. If you find yourself in panic mode with your
blood sugar dropping rapidly, being able to dash in and grab these items without having to
figure out how much they cost or how healthy they are will be a life saver. At the grocery
store, this can be fruits and vegetables that you can eat fast or toss into a simple dish at
home, prepared foods (i.e. a salad or grain dish from the deli), a sweet treat and a beverage.
For the restaurant, pick one or two items on the menu that you can order. It’s important
to consider these purchases as “in case of emergency” foods so that you don’t make too
many excuses to have them. Trust me, it’s easy to fall into lazy mode and blow the budget
by doing this too frequently!

Of course, your backup plan can also be based on quick, homemade meals. In this case, be
sure to always have ingredients to make at least one recipe on the fly. This meal doesn’t
have to be perfectly balanced - just enough to tide you over and reduce any feelings of
panic. I have an organic, BPA-free can of soup and at least one fast-cook grain in my cabi-
net at all times. Knowing that I can whip up a pasta in under 10 minutes and toss in some
veggies, jarred sauce, a few spices and nutritional yeast is very comforting. Make at least
one small dish that can be kept in your freezer for “emergencies.”

It helps to keep prepared foundational foods in your fridge and freezer so they’re always
ready for when you want to make a quick meal. This can include cooked whole grains,
cooked beans, chopped produce, and minced garlic, ginger and herbs.

63
Where To Get Food
Where you choose to acquire your food has a big impact on the cost and quality of your
food. While it’s easier and less time consuming to shop at just one store, you can save a lot
of money when you buy from several. And if you really want to reduce your costs, growing
your own food is the way to go. It’s up to you to decide what’s more important: time and
convenience or money and variety.

There are many ways to mix and match where your food comes from based on your life-
style and preferences. Let’s take a look at the options.

64
Grow Your Own
Growing your own food is hands down the cheapest way to get organic, unprocessed
foods. The National Gardening Association estimates that you get a half-pound of vegeta-
bles for each square foot in your garden. An average-sized 600-square-foot plot will pro-
vide $600 worth of in produce over the course of a season, all for the cost of about $70.
Growing your food gives you complete control and knowledge of exactly where it comes
from, including seeds, soil, water and pest maintenance. Few things are as satisfying as
making a meal from something you picked a few feet from your kitchen - it doesn’t get
more local than that!

Part of the reason I chose my current Los Angeles home is due to the lemon and avocado
trees growing on the property and large yard space to plant more. I cherish my home-
grown tomatoes, mint, basil and blueberries. While your home may not have the same
setup, you likely have room to plant in the backyard, balcony or windowsill. I have grown
plants in every size apartment I’ve lived in, big and small.

If you’re not already growing your own food, it’s time to get real about what’s holding you
back. Is it fear? Laziness? Lack of knowledge? The best thing you can do to jump start
yourself is to read a book or watch a video about gardening, or browse through produce
growing tips on Pinterest.

Getting started tips:

• Herbs are one of the best plants if you’re new to growing food. They grow easily from
seeds or from starter plants and produce plentiful yields. Try basil, dill, oregano and
parsley in your windowsill.

• Swap an ornamental plant for an edible one. If you like having something green in
your home, get a food producing plant that’s easy to grow and easy on the eyes.
Lemon and pepper trees take little work and are colorful. This is a fantastic way to
transition into becoming a gardener.

• Begin with a starter plant. You can find young plants at farmers’ markets, nurseries
and garden shops. Since they’re already growing, all you have to do is learn how fre-

65
 quently they need to be fed/watered. Ask questions about ideal growing conditions
when you buy them and/or read up when you get home. Seeds are less expensive to
buy, but take longer and a little more work on your end to grow. In either case, you
can often get a discount at the garden center when you buy in bulk, so partner up
with another gardener.

• Find out what the easiest vegetables to grow in your area is ‒ this will typically in-
clude lettuce, peas, radishes, herbs and tomatoes.

Ways to keep your gardening costs low:

• Do a plant exchange with friends and/or neighbors to share plant cuttings. You can
each have wonderful new additions to your garden for no cost at all.

• Look for pots in second hand stores and online via sites like Craigslist and Freecycle.
You can even turn things like old wine boxes into containers! Building your own
raised beds can cost you under $25 with a few supplies (i.e. wood and nails) from a
home improvement/construction store.

• Compost your food scraps and it will become rich nourishment for your plants ‒
what a fascinating circle of life! If you don’t have a backyard, there are plenty of cool
tools available for balconies and small living spaces. Or just ask around and see if a
friend has some vegan compost to share with you.

• Leftover coffee grounds give plants a nitrogen boost and deter slugs, ants, rabbits and
squirrels. Just place a mound a couple of inches high around plants like tomatoes,
corn, lettuce, beets, broccoli, beans and peas. If you don’t drink coffee, ask a local or-
ganic shop for their grounds. When you’re done in the garden, you can scrub your
hands with the grounds to clean, exfoliate and get rid of any residue smells.

• Nontoxic pest control can be as simple as using common household substances like
baking soda or hot sauce.

• Use an old trash container to make your own rain barrel. You can find all sorts of gray
water sources with which to water your garden, such as collecting the water from the
shower as it warms up. Bonus: this will reduce your water bill since you won’t

66
 be using fresh water to hydrate your plants.

• Document your progress. Keep a log of what you planted, when, where, what the re-
sults were and if necessary you can adjust for better results next year.

Once your get things going, it’s easy to end up with too much produce. You might have an
unexpectedly generous garden bounty or receive a big quantity from a friend in that same
position. For ideas on what to do with it all, check out the section in Chapter 4 on how to
use leftover scraps and extra fruits and veggies before they go bad.

67
Foraging
Foraging is second best to growing your own food. While you give up the control of choos-
ing what’s grown, foraging is free and doesn’t require a green thumb! Simply look for wild
plants growing in nearby parks, forests and other green spaces ‒ you’ll probably be sur-
prised at what’s in your area or in a neighbor’s yard. In my Los Angeles neighborhood
there are many trees along the street with oranges, figs, kumquats and avocados. There are
some websites listed in the Resource section that will point you towards specific locations
of nearby trees and bushes. It’s like going on a treasure hunt!

You can find local colleges, plant societies, professional foragers and nature centers who of-
fer free and low-cost foraging tours. Or, do it on your own with a field guidebook to make
sure you find the good stuff and avoid poisonous plants. Next thing you know, you’ll be
spotting edibles all over the place ‒ it’s become a really fun game for me in LA. To be po-
lite and protect natural resources, pick from common plants, take only what you need and
leave plenty untouched.

Check in with your neighbors about their food plants. Chances are, they are overwhelmed
by the bounty of fruits or vegetables that grow in their yard and are happy to share. My
best friend’s parents live across the street from my parents in Massachusetts, and they
have a fantastic organic farm with kale, squash, raspberries and more that they give me
free reign of whenever I’m in town during growing season. You can also look for urban
community gardens who may have a produce giveaway or trade program.

68
U-Pick Farms
How does saving up to 50 percent off supermarket produce costs sound to you? Look into
local “U-Pick” farms that are within reasonable driving distance. These farms usually
charge by the pound and since you’re doing the work in the field, the savings are passed
onto you. For example, you may be able to get strawberries for around $2 per pound,
which often cost around $5 for the same amount at a market.

CSA
CSA stands for Community Supported Agriculture, a form of food distribution that con-
nects consumers directly with local farmers. CSAs are often inexpensive because their
farmers don’t have to sell to markets and can pass their time, transportation and financial
savings onto you. In more cases than not, these farms are certified organic or grow under
the organic principles.

When you sign up for a CSA you’ll typically receive a box of produce weekly or bi-weekly.
You’ll often get a choice of different size boxes with varying amounts of food you need.
The CSA I currently subscribe to offers add-ons, including special types of produce and lo-
cally prepared food like sauerkraut.

There are a few different types of these farm shares, with the primary difference being be-
tween those that offer home delivery versus those that require food shares to be picked
up. Usually the latter option is less expensive. Some CSAs require payment at the begin-
ning of the growing season, while others will bill you monthly. Additionally, some farms re-
quire their members to volunteer to help out with tasks like shipments and harvesting.
This is a fantastic opportunity to see exactly how your food is grown, and volunteering can
result in lower costs for you.

69
Farmers Markets
Similar to a CSA, a farmers market is a wonderful way to get ultra fresh, local, organic and
seasonal food directly from farmers in your city or state. You and the farmers benefit finan-
cially because you cut out the middle man.

Farmers markets are widely accessible for people all across the world, especially in urban
areas. Most cities have at least one happening each week in public places like schools, park-
ing lots and outdoor venues. Do an internet search (check out the Resource section for a
great link), watch for ads in your local newspaper, keep an eye out for signs when you’re
driving in your area and ask local friends if they know of one.

Tips for farmers market success:

• If there is more than one market in your area, visit each of them and compare prices.
You may find that one is significantly cheaper than another. However, if the pricier
market has a better selection, it may be worth going there.

• Take advantage of free samples. Not only can you try before you buy, but you may eat
enough to replace the day’s snack, breakfast or lunch!

• Peak season foods are often at their cheapest, as well as their most flavorful. Ask
farmers about what’s coming in and/or look up the growing season in your area.

• Avoid buying produce that looks wet or damp ‒ that water can almost double their
weight, which you’ll pay for when the price is calculated on the scale.

• If items are sold in packs or units (like berries), weigh a few and choose the heaviest
pint or bag.

• Ask the farmers if they’ll give you a discount when you pre-order items to pick up at
the next market day. Because they can save time, reduce waste and guarantee a sale,
many farmers are happy to share their savings.

• Often, if you buy a bunch of one item, you can receive a discount. If you don’t need it
all, team up with a friend or family member to increase the quantity and the savings.

70
 • Many vendors offer deals at the end of the market, especially around the last half
hour. Farmers usually offer discounts on whatever is leftover at the end of the day be-
cause they don’t want to take it home. The same is true on rainy days when they’re a
low turnout of shoppers. Offer to buy all the remaining products and you can score a
fantastic price.

• Don’t be afraid to negotiate. If there is something you’d really like to buy but the
price seems too high, try to make a deal. Ask for slightly less than you hope to pay, so
there’s some wiggle room ‒ the worst they can say is “no.”

• Unlike at the grocery store, you don’t get receipts at the farmers market, so it’s easy
to get caught up in the hustle and bustle and overspend. Before you go to the market,
count the amount of cash in your wallet and/or make a separate ATM withdrawal and
make note of the total on hand. Once you’re done shopping, deduct any cash that’s
left over to figure out how much you spent. You can also keep track using a mobile de-
vice’s note application or some scrap paper.

• Bring your own bags to carry your groceries and any small items (like cherry toma-
toes, berries, nuts, etc.) This won’t necessarily save you money, but it’s more eco-
friendly than taking a single-use plastic bag from the market. You can ask farmers to
pour small items from their containers into one of your bags and then suggest that
they reuse the containers. More often than not, they’re happy to.

It’s important not to assume that a# farmers at the market are certified organic. However, many grow
their food without pesticides, chemicals and GMO seeds. The best way to find out is to ask farmers
about their production methods.

71
Online Markets
Having one or a few favorite online stores is a great way to find low prices on your necessi-
ties and save the time. Just add items from your shopping list to your online cart and
checkout. Once you find a website with great selection and prices, the buying process only
takes a few minutes. To save money and the environment, opt for distributors located nearest to you
and choose ground delivery over air delivery.

Getting your grocery costs under control can be much easier online than in store. It’s of
great benefit to your budget to see your subtotal increase with every single item you add to
your cart. You can easily stay under budget by removing something from your cart if it
pushes you over your limit. Plus, you won’t have the same in-store temptations of flashy
packaging, aisle end caps and sale items.

Online prices are usually competitive with in-store pricing, and the opposite is true too:
Grocery stores usually honor sale prices listed on their websites and many have virtual cou-
pons that you can apply to your order. This makes it easy to find out what's on sale before
you buy, as opposed to trying to figure it out at the store.

Websites that don’t specialize in food can have good grocery deals, particularly on nonper-
ishables. Amazon.com is a great example ‒ you can find almost everything you need for all
aspects of your life there, so it’s a bit of a one-stop-shop with competitive prices. How-
ever, some people are turned off by their big business model and the way they treat small
companies, so you may want to look for products on smaller websites before shopping on
Amazon. A beloved site is Vitacost.com, which also offers competitive prices and a fantas-
tic selection of foods and supplements.

72
Clubs
As you’ve learned, buying in bulk is a great way to save money and this applies to produce
as well. Ask a few friends or neighbors if they would be interested in pooling money and
purchasing organic products directly from wholesalers. You only need about four other
people to secure wholesale prices from a distributor, then you work together to buy, pick
up and divide up the purchases. With a little research and dedication, this effort will pay
off. If starting from scratch feels like too much work, see you if you can find an existing co-
operative food buying club in your area.

Dollar Stores
Consider dollar stores, where you can often find a variety of fresh produce and other gro-
ceries, including organics. True to the name, most items are priced at $1 or less and many
of these stores accept manufacturer coupons. Selections and quality varies from store to
store and are rotated on a regular basis, so the best tactic is to find a reliable location and
check in often. If you want the best chance for success, ask a manager when new ship-
ments are scheduled, then mark your calendar to visit the store on that date.

You get what you pay for so it’s important to be extra diligent when shopping at bargain
stores. Many dry goods at dollar stores come from grocery freight auctions and may not be
in great condition. Products may be stored at high temperatures, causing them to become
stale or rancid. Always check expiration dates and examine items for freshness. Your best
bet is to try an item before stocking up on multiple containers of it. Lastly, don’t be fooled
by the “99 cents or less” marketing ‒ be sure to compare costs with other stores based on
price per ounce, not per unit/package.

73
Supermarket Chains
Big box stores (i.e. Safeway and Kroger) don’t have as much health food variety as natural
markets, though on occasion they’ll have some great deals. I like shopping at these stores
from time to time because they’re conveniently located (often closer than the nearest natu-
ral grocer) and many are open late hours. These stores also tend to have the best reward
programs, frequent sales, great coupon programs and a big focus on customer service. For
instance, you can earn points towards a discount on car fuel and do layaway, which allows
you to get sale prices even when an item is out of stock.

So why don’t natural food lovers like these stores? It may be because they have some tricks
up their sleeves. Big supermarkets are designed to be confusing because the more you lin-
ger the more you’re likely to spend. If you can’t find what you want, you’ll spend more
time searching for it, which means more time for you to stumble upon “special offers” and
be tempted by foods you don’t really need. It’s for the same reason that stores play mellow
music - this is meant to slow shoppers down so they take their time and spend more
money. The best way around these tactics is to get to know the layout of stores and follow
your shopping list.

Most markets place fresh, unprocessed food (like produce) on the interior edges of the
store and fill the middle with packaged, processed food. Both your wallet and health bene-
fit when you shop the perimeter. Likewise, food with enticing packaging and refined ingre-
dients like sugar is often kept at eye level to make it easier to spot and reach. Manufactur-
ers can pay “slotting fees” to get their items placed in these optimal positions. Often,
you’ll find better bargains (and more healthful foods) on the lower and higher shelves.

Pay close attention to prices. If a store can’t afford to offer a discount on a product, they
might alter the original price so that shoppers think they’re getting a bargain when it’s
only a few cents off. Just because something is on sale doesn’t mean you should buy it. If
you don’t need something right away, hold off on the purchase until you’ve compared the
price with another store’s offering. Also, don’t assume the items on the end-of-the-aisle dis-
plays (aka “end caps”) are on sale. Often they are not, but shoppers have a hard time resist-
ing what looks like a bargain when they see big amounts of products.

74
It’s not just the stores who play mind games - manufacturers often shrink product sizes in
an effort to make a price increase look less obvious. This happens so frequently that an en-
tire website is devoted to documenting this!

Unless you need to stock up on a certain item, don’t be persuaded into bulk deals like “five
for the price of four”; you’re basically being convinced to spend more than you need to.
Don’t assume that you must buy that number to get the sale price. Unless the fine print on
the shelf tag says you “must buy (#),” you can buy any number you want and still get the
“sale” price, prorated. Double check with the cashier or customer service desk on this pol-
icy if you’re unsure.

Milk (dairy and dairy-free) is usually kept at the back of the store. Because this is the most
frequently purchased item, it forces shoppers to walk through several aisles to retrieve it.
Many people get sidetracked on the way there or back and pick up a few extra products
even if they only came for the milk. You can avoid this by having laser focus, and by mak-
ing your own dairy-free milk from nuts or seeds.

Stores with in-house bakeries will often schedule baking during the hours with the highest
customer traffic to tempt you with the tantalizing scents. Those that don’t have bakeries
sometimes use artificial “freshly baked” smells to recreate the same experience (like a
movie theater with popcorn)!

75
Natural Markets
Natural markets curate healthy, eco-conscious products and have a knowledgeable staff,
which saves you confusion and time trying to figure out what to buy. They’re often smaller
than big box stores so you’re likely to spend less time wandering around the aisles. And big
bonus: natural store owners are usually driven by a philosophy of helping people and sup-
porting small companies, which is often just as important to them as making a profit.

Whole Foods

There’s little reason to call Whole Foods Market “Whole Paycheck.” It’s actually quite sim-
ple and common to get great prices there. In fact, I often find products at the same cost—
if not cheaper than Trader Joes, big box markets (including Walmart) or the farmers mar-
ket. Plus, you can’t beat their selection of delicious organic, vegan products. They often
run one day deals, which can include discounts of at least 25-50 percent off products. Pay
attention to signage in your local store and subscribe to their newsletter and/or social me-
dia accounts to stay in the loop.

The easiest way to find great deals at Whole Foods is to pick up a copy of “The Whole
Deal,” which is published every other month and is available in stores and online. Inside
you will find $50+ in coupons, 10+ recipes, meal plans under $5 and money saving tips. Just
look past the products and recipes involving animals or use a plant-based substitution. You
can also visit the “More For Less/Whole Deal” section of the store’s website to print as
many coupons as you want!

Few people realize that Whole Foods employs Healthy Eating Specialists, who are there to
answer customers’ questions about the foods that they offer, assist them in making the
healthiest choices and suggest nutrient-rich recipe ideas. It’s like having a free consulta-
tion or shopping trip with a nutritionist!

In most cases, it’s not extremely cost effective to do your entire shopping at Whole Foods,
especially if you’re buying packaged products and specialty items. These items are mainly

76
responsible for the reputation “Whole Paycheck” and are where the biggest markups hap-
pen.

It’s important to mention that not everything sold at Whole Foods is organic, non-GMO
or healthy. Many people believe that the store’s high prices reflect products curated for op-
timal health. Unfortunately this isn’t entirely true. Be sure to check the ingredient lists.

Co-Ops

Food co-ops operate on the collective buying power of their owners to get better prices
and selection of foods. While some are owned by their employees, many are owned by
their customers (aka members). In the latter case, joining often requires making a financial
investment in exchange for preferential pricing, or in some cases taking on a few work
shifts. I used to be a member of a great store in Santa Monica called Co-Opportunity,
which charges a one-time $25 membership fee and a refundable investment of $100. In ex-
change, they offer member-only deals, special discounts days of the month and a yearly
dividend check based on how much members spend in store. Anyone can shop there, mem-
ber or not, as is the case with most co-ops.

My absolute favorite grocery store of all time is a co-op in San Francisco called Rainbow
Grocery. This store is completely vegetarian (mostly vegan except for a little dairy) with an
entirely organic produce section and the best bulk selection I’ve ever seen. We’ll get into
the benefits of buying in bulk in an upcoming section and then you’ll understand why I
cherish this store. When I lived in SF, I shopped there several times per week. I still make
a point to go there every time I visit the city. For me, the only downside of Rainbow is
that it’s a worker-owner co-op, which which means shoppers don’t get the financial bene-
fits of being members. However, this drawback is offset by their fantastic customer service
and the care that goes into the store operation.

Trader Joes

Trader Joe’s is a beloved market because of their friendly atmosphere, great vegan selec-
tion and low prices. They’re able to do the latter by buying direct from suppliers whenever
possible, bargaining to get the best prices, buying in volume and contracting
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early. Like Whole Foods, it’s not a one-stop-shop for everything because you can find
lower prices on specific items elsewhere. Many of their products are pretty processed, so
keep a close eye out for organic and non-GMO labels and pay close attention to the ingre-
dient lists. The biggest drawback for me is that almost everything in the store is wrapped
in paper or plastic, including the majority of their organic produce.

Three other stores worth noting are Sprouts, Earth Fare and Fresh & Easy. I haven’t spent
much time in them, but they are cherished by many health enthusiasts. Check one out if
it’s in your area and compare the prices and product quality to other markets; it may be a
great addition to your shopping trip or a singular destination!

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Ethnic Markets
Find an international grocery store (i.e. Asian, Latino or Eastern European) and see if they
have an organic section. These stores often have good prices because they’re locally owned
and run and don’t focus on being flashy and looking perfect. They’re usually in business to
please their clientele, which means they’ll have variety and solid customer service.

These are great places to go when you want to expand your palette. Take a browse around
the produce section and try out something you’re not familiar with, like dragon fruit or
durian. Though these items tend to be pricey because they’re imported, they’re usually less
expensive at international markets than American stores who charge a premium simply be-
cause they’re “exotic.”

Costco
Costco’s organic and healthy vegan selection continues to expand, which is quite exciting
because of their competitive prices and 100 percent money back guarantee. You can find
organic almond butter, peanut butter, bread, produce, olive oil, soy milk, canned soups,
juice, pasta, pasta sauce, quinoa, brown rice, granola, coffee, tea and wine.

Share a Costco membership with a friend or family member. Not only will you share on
the annual membership cost, but you can split bulk items that you may not need entirely.
You’ll get all the perks without spending more than you need or letting anything go to
waste ‒ score!

Delivery Services
Similar to online shopping, grocery delivery services can help you avoid impulse purchases.
There can be great perks involved in these services. For instance, some stores automati-
cally charge the lowest price if it changes between when you order and when it’s delivered.
Some services also accept manufacturer coupons clipped from the newspaper and/or offer

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their own virtual coupons. Safeway, Peapod, Von's and Pavilions offer a discount if you pick
a less popular delivery time frame; if your schedule is flexible that’s a great way to save.

These services are ideal for shelf-stable packaged foods, but you may not want to use them
for perishable items like produce or new products. Consider doing a trial run to get to
know your delivery person and how the system operates. Make sure you fully understand
their return policy. You may want to combine a few different services, like a grocery and a
CSA delivery, to get the ideal variety and price points.

Delivery services are growing in popularity and availability. In September 2014, Whole
Foods announced a nationwide delivery service. Amazon Fresh is available in many Ameri-
can metro areas. Both ShopFoodEx and Netgrocer service all 50 US states as well as many
countries around the world. Keep an eye out for small companies like Farmstr, an organic
online marketplace currently just in the Seattle area.

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Low Income Areas and Food
Deserts
Food deserts are low-income communities that are not in close proximity to affordable
and healthy markets. It is estimated that 23.5 million people live more than one mile from
a supermarket. This makes high quality food options hard to find and/or unaffordable for
people in these areas, often leading them to have poor diets, higher levels of obesity and
other diet-related diseases. Fortunately, a lot of awareness is being raised around this, and
various programs have been set up around the country. A great example is the Healthy
Food Financing Initiative, which works to build fresh food outlets in underserved areas
around the US.

Transportation: How to Get There

If your favorite stores are less than three miles away, consider biking, walking or taking
public transportation there. Bring a backpack or pull cart to carry your loot home. There
are many benefits to this, for your budget, your health and the environment. For example,
cyclists who bike regularly take fewer sick days, experience increased productivity and
have lower health costs. Bike operating costs are 30x less than a car. Considering that 17
percent of US annual household income is spent on transportation, this country could
save billions of dollars a year if most people biked.

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How to Shop
Price Compare
Invest the time to price compare. Spend one day going to a few different stores in your
area, including the farmers market, to find out how much things cost. Use a smartphone or
notepad to keep track and compare from store to store. Average out the savings and figure
out which store has the best prices (check out my discoveries from my LA trips for an
idea). Be sure to keep an eye on the prices, because they may fluctuate.

Find local stores that offer frequent discounts or frequent shopper programs. For
instance, one of my favorite natural stores has a great “spend $100 get $10 off ” deal in the
form of a punch card. Another beloved natural grocer has weekly and monthly specials,
plus the best price for organic avocados in town (99 cents!).

Deals and Sales

• Look for day old baked goods at grocery stores and cafes, or visit them at the end of
the business day and ask if they’re offering a discount for any remaining items.

• Plan batch cooking around the supermarket’s sales.

• Stay in touch with your local store via social media ‒ many are using platforms like
Facebook and Twitter to share special savings and short sales.

• Find out if your favorite stores offer case discounts, which means that when you buy
the whole case you’ll get a percentage off. Be sure to ask what counts as a case.

Store Brands
Buy store brands. These are often less expensive than name brands, even when they con-
tain the exact same or very similar ingredients. Store-brand products are often on the
shelves below or above eye level, perhaps because there’s less of a profit on them.

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Bring A Friend
Having a friend or family member with you not only makes shopping fun, but it can be
great support. Ask them to hold you accountable and help you find the best deals. Con-
sider bringing along someone who is skeptical of organic and/or plant-based foods because
they might find your shopping choices really inspiring and enlightening. Getting excited
about the delicious foods in your cart is contagious.

When I did the Extreme Cheapskates 7-Day Challenge of eating organic under $5 a day,
having the support of Jason Wrobel and our “competitors” Kylie and Geoff was extremely
helpful. All four of us enjoy the convenience of restaurants and packaged food, and were
able to avoid temptations by holding each other accountable. When Jason wanted to give
up he greatly benefited from me reminding him how important it was to stay on track. At
the end of the week, we were all proud of each other and inspired by what we learned.

Calculate
Use a calculator at the grocery store to keep track of costs. Most mobile phones have one
built-in, otherwise it’s just a free app download away. And if you’re not into that technol-
ogy, don’t be embarrassed to bring a small, stand-alone calculator with you to the store! As
you fill your cart, add up prices to give yourself a solid estimate of how much it will cost.

Quality + Value
Investing in cooking staples like spices and seasonings can be expensive upfront, but
they last a long time. When you divide up the cost by how many dishes they go into, you’ll
find that they’re actually quite inexpensive (usually pennies per dish). If you don’t need a
lot of them, buy small portions in bulk (we’ll explore this more in the upcoming section).
Choose fresh herbs over dried to obtain the highest mineral content and flavor, and don't
forget to try growing them at home!

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High quality food staples that are worth paying for:
•+Extra-virgin olive oil
•+Pure maple syrup (not pancake syrup)
•+Pure vanilla extract (instead of imitation extract)
•+Nuts
•+Lemons and limes (instead of bottled juice)
•+Olives in glass jars
•+Nutritional yeast (not brewer’s yeast)

Use these foods sparingly to stretch your dollar - you can still get the taste without spend-
ing too much per serving. When they're high quality a small amount can go a long way
when used as a topping or savored as a small bite.

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Coupons
Believe it or not, there are coupons for organic, vegan, whole foods! Here’s the lowdown
on how to find and use them.

Where to find them:

• Coupon books. Though it’s rare, you may find fresh or frozen organic produce cou-
pons in books.

• Company websites and newsletters. Check online often and/or sign up for news-
letters for brands and stores you love.

• Write the company and ask for coupons. The next time you want a discount on
a product you'd like to save on, send an email or a social media message to the com-
pany asking for one. Most brands are happy to give you a coupon.

• Coupon blogs. There are multiple bloggers that track sales and share the best deals
and coupons. A list of organic couponing sites can be found in the Resource section.

• Mobile applications. There are several that allow you to find coupons or offer re-
bates based on your purchases. Check out the Resource section for a few suggestions.

• Backs of grocery receipts, in magazines and in peel-offs on the products them-

selves.

• Coupon exchange boxes. Libraries, community centers and grocery stores often
have swap boxes where you can give what you have and take what you need.

• See if your favorite stores do weekly coupons or deals. Some stores will double the
value of coupons at checkout during certain days, or even specific times of day.

• Do a web search using your favorite store’s name followed by the word "code" or
"coupon". For instance, search for “Santa Monica Co-Op coupon"

• Coupon trains. Sign up to receive regular coupon mailings, from which you take
what you need, refill the envelope with clipped coupons you don’t plan on using, and

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 then mail it to the next person in the group. Join one or consider starting one with
friends who eat the same way as you.

• Create a money-saving group. Enlist your local friends and family members to call,
text, email and/or post on social media when they find good deals. You could even cre-
ate a private Facebook or Google+ group for this and ask that members post at least
once a week.

How to use them:

• Start slowly with the coupon process so you don’t get overwhelmed or burnt-out
and abandon the endeavor. Start looking for them in one or two places and using
them at the stores you most frequent. Then expand your coupon search to other
sources and hunt out sales at multiple stores to get the best deals.

• Only use coupons for items that you really want ‒ don’t buy something just be-
cause it’s a good price.

• Avoid using a coupon as soon as it becomes available. It’s often better to wait
until there’s a good sale to pair it with, which can take week or several months. As
long as the coupon isn’t expiring soon and you don’t need the product right away,
your patience will pay off. Keep an eye on weekly grocery store flyers to find sales on
products for which you have coupons.

• Don’t limit yourself to one coupon. Most retailers accept one store-issued cou-
pon and one manufacturer’s coupon per product.

• Stack coupons. Get coupons for the same product from as many sources as possi-
ble, such as downloading them from online and clipping from a magazine. If the store
allows you to couple them together, you can get a great deal.

• If the coupon does not specify a size quantity, use it on the smallest size possible
to get the item for free or very cheap.

• When coupons limit you to one item per purchase, use the self checkout at stores to
do multiple transactions.

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Produce Tips
Produce will be the most frequent type of food that you buy - even when you grow your
own you will likely make occasional trips to the store for variety and convenience. It’s im-
portant to know how to shop for produce in order to prevent over-spending and letting
any go to waste. These tips will ensure that you buy just what you need while experiencing
an assortment of enticing flavors in every meal.

Variety is key when it comes to produce; it’s challenging to get bored with meals when
your kitchen is full of colorful fruits and vegetables! Try different types of the same thing,
perhaps a new kind of apple or potato each week, to help you determine which you like
best and how it influences the flavor and texture of your dishes. Fill your shopping cart
with a rainbow because each color provides its own benefits like:

• Blue and purple (blueberries, purple grapes, plums, purple cabbage and eggplant) indi-
cates a good sources of anthocyanins, which have demonstrated the ability to protect
the body from disease.

• Yellow and orange fruits and vegetables (carrots, apricots, cantaloupe, mangoes, or-
anges, pumpkins and sweet potatoes) provide beta carotene, which is a great source
of vitamin A.

• Red produce (cherries, red grapes, raspberries, strawberries, watermelon and toma-
toes) has lycopene and anthocyanins. Lycopene is a powerful antioxidant that can pro-
tect cells from damage and has been linked to the prevention of heart disease and
cancer.

• Green vegetables (leafy greens, asparagus, broccoli, Brussels sprouts and zucchini)
provide indoles, a phytochemical associated with cancer prevention.

Don’t assume that produce is organic when you shop at natural markets ‒ be sure to dou-
ble check the signage above or below the display and know the number system. Most pro-
duce in stores is marked with a number on a plastic sticker to indicate what it is and how
it’s grown. If the numbers are five digits and start with a 9, that means they’re organic. If
they’re four digits and start with a 4 or 5, they’re conventional. I always double check the

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stickers before buying produce, because sometimes conventional items can accidentally
end up in the organic section.

As you’ve learned, buying in season and locally ensures the highest quality and prices of
your food, which is especially true with fruits and vegetables. When you buy produce that
is grown in another part of the country or the world, you’re also paying for the cost of
transportation. In many cases, this can double or triple the price! It’s also harder to find or-
ganic produce when it’s out of season.

One way around this if you don’t want or need to eat it fresh is to buy frozen fruits and
vegetables, which are often frozen while they’re in peak season. This is a great way to get
high-quality and cost effective produce no matter what season it is. Tip: Since most stores
carry multiple brands of frozen organic produce, be sure to compare prices based on
weight in ounces. The biggest downside to frozen products is that they are often sold in
plastic bags, but one way around this is to plan ahead: Buy and freeze your own produce
when it’s in season.

Learn how to determine when produce is fresh and ripe ‒ each type has a different set of
indicators based on appearance, odor and texture. It helps to ask someone in the produce
department, or better yet, a farmer at the farmers market to show you how to decipher
this. You can also get guidance from your mobile device by downloading one of the apps
listed in the Resource section. In most cases, ripe fruit is smooth with a firm texture that
gives a little without dents under the surface. It has a light, sweet aroma and even color.
Ripe vegetables and leafy greens are firm, plump, crisp and smooth without cracks or
tears. They will have even color without much of an odor.

Be selective in the produce department and only buy what you need (follow your meal
plan). This will save you money and cut back on food waste. If you need only half of a pro-
duce item, many stores (including Whole Foods) are happy to provide just the half you
need. They’ll cut it and then wrap the second half up for someone else to buy, so don’t be
afraid to ask a worker to do this for you..

Don’t be afraid of cosmetically blemished and odd-shaped fruits and vegetables ‒ chances
are they taste exactly the same as the “perfect” looking version next to it. You’ll have an ad-
vantage over those that opt for the pretty produce at stores and farmers markets that
mark down the prices of “ugly” produce. If it looks like it’s slightly past it’s prime

88
and discounted as a result, think of ways to use it in recipes; for instance make bread from
ultra brown bananas and sauce from overly ripe tomatoes.

Stagger your produce purchases by selecting a few that are ripe and the rest at various
stages of unripe. If you plan it right, by the time you finish the ripe items the unripe will
be ready to eat and nothing will go bad! This also saves frequent trips to the market to
stock up on produce.

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Avoid Impulse
We’ve explored many reasons why it’s helpful for your budget and your health to eat whole
foods and cut back on processed foods. But let’s be honest, sometimes you want special
treats. Sometimes there’s a brand new product on the market that you’re really excited to
try and other times you have a craving that just won’t quit. If you abide by the progress
not perfection mantra that I follow, there’s definitely room for the occasional impulse buy.

Tips for navigating impulse purchases:

• Limit yourself to a single impulse item per week.

• Give yourself time to think about the high priced items. Don’t buy them unless
you can’t stop thinking about them and when you do buy them take the time to savor
them.

• Go shopping on a full stomach. Since this isn’t always possible, have a few favorite
healthy snacks in mind that you can grab to curb your hunger. Drinking water also
helps before and during a shopping trip.

• Avoid social media when you’re hungry or between meals. I don’t know about you,
but when I see an Instagram photo of a new product or tantalizing recipe I get a
strong desire to drop everything I’m doing to go find it at the store! That’s why it
helps to wait until after your meal to check social media. The same goes for watching
TV or online videos, as even the most subtle advertisement can trigger your desire to
buy.

• Ditch the basket/cart. If you’re going to the market to buy two or three items then
there’s no need for a basket. Having extra room in your basket can unconsciously in-
duce you to buy more. With limited carrying capacity (i.e. your hands), it’s easier to
leave with just what you went in to purchase.

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Packaging
Packaged foods are often pricey because everything is done for you - all you have to do is
unwrap it! While it’s convenient to buy items like salad dressings and frozen burgers, they
can cost up to 10x more than homemade versions. Remember, someone is making the
food you see on shelves so you can do it too! The money you save is usually worth the time
investment of just one day a month to prepare them. Check out the tips for how to make
simple convenience foods at home in the Making Food chapter.

Avoiding products sold in plastic is an important thing to do for your health and the envi-
ronment. There are all sorts of scary chemicals in plastic, which usually ends up in the land-
fill and sits forever without biodegrading - no bueno. Plus, packaged food is generally
more expensive than buying the ingredients and making it yourself, as we’ll cover in an up-
coming section. You can also replace unhealthy packaged snack foods with healthy “natu-
rally packaged” foods like bananas, apples and nuts.

There are plenty of times when you will choose to buy products in plastic despite the draw-
backs. We’re after “progress not perfection” after all, so it’s ok to do every now and then.
In these cases, opt for items packaged in #1 or #2 plastic because they are commonly ac-
cepted at recycling facilities (numbers 3-7 are not always accepted). If the plastic is not ac-
cepted at your local recycling plant, reuse it.

Cool tip: turn plastic containers into cold packs. Just fi# them with water and $eeze!

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Buy in Bulk
Purchasing staple ingredients in bulk can save you up 75 percent what you would pay for
the same item packaged on shelves. The manufacturer has to pay for production of their
products plus the materials for packaging. If they don’t have to do the latter, they can pass
the savings on to the buyer. Plus, you can often get wholesale prices, which are signifi-
cantly less expensive than standard retail prices. If you have to pay for trash pickup, you
may see a reduction in savings when you’re using less packaging.

Unlike foods in packages, you can examine and taste bulk foods before you buy them. And
depending on the store, there’s a good chance that bulk bins are refilled on a regular basis,
resulting in fresher quality than an item that has been sitting on a shelf for who knows
how long. Legumes bought dry from bulk taste marvelous when freshly cooked (the
canned version doesn’t even come close). Check for signs of freshness, mainly in appear-
ance (no mold or dark spots), scent and taste. It also helps to buy items whole, like coffee
beans and spices, and grind them at home for optimum quality and flavor.

One of the best parts of buying from the bulk bins is that you can get just what you need.
You save money because you don’t have to buy a big package just to use a small amount.
Spices and dried herbs are a perfect example - if you only need a tablespoon for a recipe it
makes no sense to buy a jar. Bulk seasonings are around 3x less expensive per ounce, com-
pared to the same measurements in a packaged container.

Since you’ll often get the most bang for your buck when you buy large quantities, it’s savvy
to save for big purchases. You can do this by going under budget by a few dollars each
month and placing the savings in an envelope - this is the start of your bulk buying fund.

Bigger is not always better! Be sure to look at the weight or volume of an item to compare
one size to another, More specifically, look at the unit price to decipher the price per
ounce. When at the store, you can use a calculator to help you determine costs. Keep in
mind that even when larger packages are most cost effective, it’s not a bargain if you can’t
use up the food before it spoils.

Bring your own jars and reusable bags to avoid using single-use plastic or paper bags. Plas-
tic bags are made from nonrenewable resources and toxic chemicals, and paper wastes

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trees while polluting the air, water and land. Ask a cashier or customer service representa-
tive to weigh your jars and bags before you use then. This ensures that when you check out
you don’t end up paying extra for the weight. Bonus: Some stores will give you five to ten
cents off for every jar/reusable bag that you use.

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Samples
Few things are as frustrating as buying a large container of something and discovering that
you don’t like it when you try it at home. Fortunately, certain stores will let you try before
you buy, even if there’s no sample table in site. At markets like Whole Foods and Trader
Joes the staff is authorized to open items for you to sample. This can even result in them
sending you home with a little extra simply because the package has already been opened.

Returns
You can return foods to most grocery stores if you try it and don’t like it, which takes away
the fear of wasting your money. Whole Foods, Trader Joe’s, Costco and many other stores
have a 100 percent guarantee. Just bring back the food (even if you ate part of it) along
with the receipt. Be selective and don’t take advantage of this policy - only doing it on oc-
casion.

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At the Register
When you get to the cash register there’s a few things to pay attention to. You learned
about the cash only technique when it comes to budgeting and it’s worth sharing some in-
teresting research done on cash vs credit.

A study by the Journal of Consumer Research found that shoppers who used credit or
debit cards bought more unhealthful foods compared to shoppers who paid with cash.
Why? The researchers believe that it’s because paying by card is less psychologically pain-
ful and more abstract than paying with cash, which is very concrete. So use cash as a way
to keep yourself emotionally checked in to your food purchases.

On the other hand, credit cards can work to your advantage. If you have a Amex Blue
Card for example, they’ll give you $10 back after spending $75 at Whole Foods. This is in
addition to receiving 3-6 percent cash back just for using the card at a grocery store. These
numbers can really add up over time, so be sure to look into the benefits of each credit
card company. Credit card experts say it isn’t smart to chase rewards like these if you can’t
pay off your balance in full each month. Make sure that you’re in a position to pay off your
balance in order to avoid accruing interest.

It’s helpful to watch the register screen to make sure that everything rings up at the
right price - sometimes cashiers enter in the wrong produce or bulk number, and other
times the system may not have the current sales price. If you miss something at the store
and catch it later on your receipt, you can often return and ask for a refund based on the
mistake.

A small but simple way to save money is to bring your own reusable grocery bag.
Most stores will give you about five to ten cents off your bill for each bag brought, and this
includes bulk bags and jars.

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Kitchen Organization
Once your food is in your possession, there are a few kitchen tips to learn to make the
most out of what you have.

• While unpacking groceries, rotate old items in front of the new purchases to encour-
age you to use them before the old goes to waste.

• Instead of arranging items based on the size, arrange them based on which are used to-
gether, such as baking ingredients, nuts and seeds, and frozen fruit. This helps you
think of meal ideas and boosts efficiency.

• If you buy or receive anything outside of your original meal plan, be sure to adjust your
meals based on which of the new items will spoil first. Make sure that these items are
visible and not stuffed in the back of your fridge, counter or cabinet. Keep them front
and center so you don’t forget about them. Store the fruits and vegetables that go bad
within a few days in a clear storage bin or in plain site on a shelf.

One of the most important things to know about fruits and vegetables is that they give off
an odorless gas called ethylene. Some produce like apples and bananas produce it in
greater quantities compared to others and can turn items like carrots bitter. While certain
foods are barely affected by ethylene, others are extremely sensitive to it. When sensitive
fruits and vegetables comes in contact with this gas, they began to ripen much faster rate
than usual. Hence it is important that high ethylene producers are kept away from sensi-
tive produce.

How to Store Produce

When you return from a shopping trip, take the time to wash and store your produce prop-
erly. The following list is a great reference. There’s no need to memorize it because you
can keep a copy on your mobile device or computer. Or, print it out and keep it on your
fridge or another accessible place in your kitchen.

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Note: these storage tips are based on $esh, whole produce. Most items can be $ozen to extend their life
even further.

Apples Room temp 7-21 days

Refrigerate after 7 days
Apricots Room temp - ripen on counter then Refrigerate 1-5 days
Artichokes Refrigerate in crisper 5-14 days

Asparagus Refrigerator - upright in damp towel or water 3-4 days

Avocados Room temp - ripen on counter 3-4 days

Store in the refrigerator once ripe
Can be frozen
Bananas Room Temp 3 days
Store in the refrigerator once ripe
Last a while in freezer
Basil Trim ends and place in container with one inch 7-10 days
of water and store on counter
Beets Remove green tops an inch or two above the 7-14 days
crown
Bell Peppers Refrigerate 5-7 days
Berries Refrigerate in crisper, unwashed 2-7 days
Last a while in freezer
Bok Choy Refrigerate 3-4 days
Broccoli Refrigerate in crisper 3-7 days
Cabbage Refrigerate in crisper 14 days
(green + red)
Carrots Refrigerate in crisper 14-21 days

Cauliflower Refrigerate in crisper 3-7 days

Celery Refrigerate in crisper 14 days
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Cherries Refrigerate 4-7 days

Chives Store in a jar of water and cover 3-4 days

Cilantro Trim ends and place in container with one inch 7-10 days
of water and refrigerate

Citrus: Room temp 14 days

oranges, lemons,
limes, and
grapefruit
Corn Refrigerate with ears still in the husk 2 days
Cucumber Refrigerate in crisper 4-5 days
Eggplant Refrigerate 5-7 days
Garlic Room temp away from heat and light 2-4 months

Ginger Refrigerator shelf or freezer 30 days+

Grapes Refrigerate 7-14 days

Green beans Wrap in dry towel and refrigerate in crisper 3-7 days
Green Onions/ Refrigerate in crisper 7-14 days
Scallions
Jalapeño Place in paper bag and refrigerate in crisper 14 days

Kale Wrap in damp towel and refrigerate in crisper 3-7 days

Kiwi Ripen on the counter, then refrigerate 2-7 days

Lettuce + Other Trim the stems, gently wash and dry 3-5 days
Leafy Greens
Refrigerate in crisper wrapped in a towel

Mango Ripen on the counter then refrigerate 2-7 days

Melon Room Temp until ripe, then refrigerate 2-10 days
(Cantaloupe,
Honeydew)
Mint Trim ends and place in container with one inch 7-10 days
of water and refrigerate
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Mushrooms Store in paper bag or cover with damp towel and 2-7 days
refrigerate
Napa Cabbage Refrigerate 4-5 days
Onion Room temp, away from light and heat 1-3 months
Parsley Trim ends and place in container with one inch 7-10 days
of water and refrigerate
Peaches Room temp until ripe, then refrigerate 3-7 days
Peas Refrigerate in crisper 3-5 days
Pears Room temp until ripe, then refrigerate 4 days
Peppers Refrigerate in crisper 4-5 days
Pineapple Ripen on the counter then refrigerate 1-5 days
Potatoes Room temp, away from light and heat 1-3 months
Radishes Wrap in towel and refrigerate in crisper 10-14 days

Rosemary Wrap in damp towel and refrigerate 10-14 days

Spinach Refrigerate 3-5 days

Sweet Potatoes Room temp, away from light and heat 14 days
Summer Squash Refrigerate 4-7 days
(including
Zucchini)
Thyme Wrap in damp towel and Refrigerate 10-14 days

Tomatoes Room temp out of direct sunlight until ripe, then 2-5 days
refrigerate

Watermelon Room temp 14 days

Winter Squash Room temp, away from light and heat 2-8 weeks

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 Chapter 4
Tips: Making Food
What’s In Your Way?
If you’re spending too much money on food, chances are that you’re not making enough of
it at home. You may not even know why you avoid the kitchen. Let’s get to the bottom of
this by taking a look at some of the reasons why people dislike making their own food.

History

History has a big influence on our behavior. Many of us make decisions based on our par-
ents’ behaviors, which is passed down from generation to generation. Looking back on
American culture, there was a major shift in mentality after World War II when food com-
panies marketed home cooked meals as old-fashioned, expensive, exhausting and even un-
hygienic. As a result, TV dinners, baking mixes and a variety of packaged foods became
the preference of many families. Then fast food restaurants like McDonalds starting pop-
ping up around the country, appealing to mass amounts of people who wanted to save time
and effort.

Time

Time is a huge factor in terms of food, and this is a very important aspect to explore.
Many people lead hectic lives, spending long hours in school, at work or at home with chil-
dren. It can feel challenging to budget the time and put forth the effort to shop for ingredi-
ents and make meals. This is the main reason eating out has become so popular. If money
isn’t an issue going to restaurants is a suitable convenience, but for those on a budget it’s
much more economical to make food at home. So what does someone with a busy life and
a budget do? Find time.

Exercise: Examine your schedule and pay attention to your days - are you watching TV for at least
half an hour? How long do you spend at the coffee shop or restaurant? Could you switch out these ac-
tivities for time in the kitchen?

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If you have the time to drive or take public transit to a fast food joint, you have the time
to go to the grocery store instead. The time it takes to stop what you’re doing, take your
choice of transportation (car, foot, bus, subway, bike) to a food establishment, order, wait
for food, eat and return likely takes the same or more time than making a meal at home.
This is especially true when you go to restaurants that involve looking for a parking spot,
waiting for a table, looking over the menu and waiting for a check. If you do this on a regu-
lar basis then it’s worth cutting back and doing some meal planning because you have
more time to make your own food than you realize.

Bonus: Making food at home is an exce#ent way to spend quality time with family when you invite
them into the kitchen to help. And the same goes with $iends - instead of socializing at a restaurant,
host regular potlucks and alternate locations (your home, their home, parks, etc). Everyone wi# save
money and time!

Prepared Food

One of the main strategies to feeling less stressed about money is examining your beliefs
about it. We’ve explored this several times in this book and this section is no exception.
Ask yourself, “Do I have any misconceptions about how much it costs to make food?” Some people be-
lieve that making healthy meals is more expensive than buying them prepared. In most
cases this is not true and the best way to discover this for yourself is to keep track of how
much you spend on specific pre-made food and then cost compare the ingredients next
time you shop. Don’t be surprised if brown-bagging it to work or school is 10x less expen-
sive than buying lunch from a cafe, restaurant or convenience store. Simply making your
own lunch can save you thousands of dollars a year! You’ll also save on fuel costs from fre-
quent trips to buy prepared foods.

Making your own food can have a profound impact on your health as well. When you buy
packaged food or eat at a restaurant you have little to no control over the ingredients.
Making meals at home is the best way to ensure that you know exactly what you’re putting
into your body.

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Laziness + Lack of Knowledge

Even with all of this considered, many people avoid making their own food because, well,
they’re a bit lazy. Food prep can feel like a chore and after a long day it’s much easier to or-
der a pizza or go through the drive through. If you don’t know how to make food or lack
kitchen skills it can feel extra daunting. If every time you attempt to make a meal it’s a
massive failure of course it’s more appealing to dine out!

Are you clear now on what’s been holding you back from making meals from home? Good.
Now let’s explore how to turn over a new leaf.

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Kitchen Tools
Basic kitchen tools that are important to have on hand before you starting making
food:
• Chopping board
• Knives - chef ’s knife and optional: serrated and paring knives
• Saucepan - stainless steel or enamel
• Frying pan - cast iron
• Wooden spoons
• Measuring cups and spoons
• Mixing bowls
• Colander
• Steamer basket
• Spatula
• Whisk
• Blender

Consider investing in time saving tools, such as a garlic press, peeler and salad chopper.
One trip to a kitchen store and you will find a plethora of options to choose from based
on your needs. These gadgets come at many different price points - be sure to compare
them for quality and consider whether they’re worth the time you’ll save. Avoid buying
novelty tools for tasks that you rarely face (for instance, a pomegranate seeder).

Optional Yet Helpful Gadgets

• Food Processor - for chopping, pureeing, blending, slicing, dicing, shredding and juli-
enning. Perfect for nut butters, sauces, spreads and dips.

• High Speed Blender - completely liquefy anything and can also double as a food proc-
essor. Ideal for smoothies, sauces and soup.

• Rice Cooker - saves time and cooks rice perfectly. Can also double as a slow cooker,
depending on the model and dish.

• Slow Cooker (see details in next section)

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 • Pressure Cooker (see details in next section)

• Juicer (see details in next section)

• Dehydrator - saves money on raw foods like kale chips, crackers and desserts.

• Water Carbonator - if you’re hooked on soda or sparkling water, a device like a Soda
Stream can save you money and trips to the store. Use natural concentrates or fla-
vored liquid stevia (Sweet Leaf has flavors like Root Beer and Vanilla).

Money Saving Tip: When the temperature starts to climb, it’s cheaper not to cook. This is because
using the oven or stove makes your house hotter, forcing the air conditioner to work that much harder
and padding your electricity bi#. Opt for raw recipes in the heat, or use the oven only in the cooler eve-
ning hours. The exception is slow cookers because they don’t heat up the kitchen (perfect for hot times
of year) and don’t draw much energy (saves money!).

Slow cookers are fantastic for setting up food before you go to bed or when you’re out of
the home for most of the day. This makes them the ideal tool for cooking legumes and
soups. There is no need to spend money buying any of those in cans anymore! You can
even make pasta and rice dishes, pizza, bread, sauces, drinks and desserts. Check out the
Resource section for some great recipe books based around slow cooking.

If you want to cook legumes fast, using a pressure cooker is the way to go. Instead of
taking an hour or more to cook, legumes can be made in less than ten minutes!

Love to juice but feel appalled by the high prices at stores and cafes? Investing in a high ef-
ficiency juicer can save you a lot over the years, plus it gives you a lot more control over
the ingredients and flavors. There are many types of juicers and their price point ranges
from $20 to $500. I love Omega’s masticating line because they produce lots of juice and
are easy to clean - these costs around $250. Keep an eye out for used juicers online or in
second hand shops. You can save a bundle if you don’t buy a brand new one!

Do you prefer smoothies over juice? Then a blender may be a better investment. It’s not
necessary to have a fancy high speed model - you can blend smoothies and soups with one
as cheap as $20. However, a high speed blender is excellent if you want an all-in-one ma-
chine that can make baking batters, beverages, desserts, soups, smoothies, dips, sauces,
dressings and finely chop ingredients. You can even make juice with a blender by blending

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the ingredients and then straining them with a cheese cloth, colander or nut milk bag. I’m
a big fan of Blendtec if you’re looking to invest, and they have refurbished models for un-
der $300.

When purchasing new tools, opt for those made from stainless steel, glass, enamel, wood,
bamboo or silicone to be mindful of your health. Products made with plastic are associ-
ated with risk of various forms of cancer, hormonal changes, impaired immunity and liver
dysfunction. I recommended avoiding plastic at all costs. Also be cautious of products mar-
keted as nonstick, as they may be made with carcinogenic chemicals that can leach out
into your food.

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Make It Easy + Fun
Start Small
If you’re brand new to making your own food, start with the basics. Make your own coffee,
tea, juice and/or soda and you’ll see a significant annual savings.

Get Crafty
Making food is all about forming habits and being creative. Many recipes have a formula -
all it takes is an understanding of the ingredients functionality and how to combine them.
Seek out resources like online cooking series, TV shows, culinary classes with friends and
books. Acquire the skills, commit to making meals at home and after a few weeks it will be-
come almost effortless to whip up delicious, inexpensive dishes. My favorite online re-
source is Rouxbe’s Plant-based Certification Course.

Have Fun
Prepping ingredients for your meals doesn’t ever have to be boring. Find a way to make it
more exciting and/or rewarding. Meditating is one of my favorite things to do while mak-
ing dishes - this is a great time to reflect on the day. Though multitasking can be distract-
ing and potentially dangerous in the kitchen, you can watch TV, listen to an audiobook or
podcast, or tune into the Eco-Vegan Gal YouTube channel. You could even do exercises
like squats while waiting for water to boil! Lastly, invite friends or family members to make
food with you. When multiple people are involved you can save time, have more fun and
spend quality time together.

Make Food in Batches

One of the best ways to make food for the week is to prepare in batches. Pick one or two
days that you can commit to cooking a meal at home on a regular basis. Use your meal
plan and shopping list to make sure you have what you need when those days come. Once
this becomes a routine it will feel incredibly easy and enjoyable, so much so that you may
want to do meal prep three or four times a week for optimal freshness! While you’re at it,
wash and cut veggies a few days a week so they’re ready to go in the fridge or freezer for a
quick snack or impromptu meal.

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You’ll benefit from making two different meals at the same time. For example, if you have
two rice meals planned in one week, cook up all the rice at one time and then portion it
out for the two different meals. Or make your first meal, and, while the rice is cooking, get
a head start on some of the prep work for the second meal.

A step by step look at meal prep:

1. Collect all ingredients and measure them out (chefs call this mise en place).
2. Soak legumes (and grains if desired).
3. Preheat the oven or start water boiling.
4. Prep veggies (chop, dice, etc) and measure out grains and legumes.
5. Collect pots, pans, measuring cups and spoons, and any utensils needed.
6. Cook grains and legumes.
7. Put items into oven (if using).
8. Mix fresh ingredients together (i.e. salads, raw dishes).
9. Enjoy your meal.
10. Put away leftovers in fridge or freezer.
11. Clean up.

Time estimates for meal prep range from two hours a week to 30 minutes per meal, de-
pending on whether you’re making food in batches or not. You’ll definitely save time if you
do it all in one day because you’ll only have to get out all your tools, wash ingredients, put
into containers and wash everything once.

Having meals ready to eat in your fridge and freezer simulates the experience of going to a
restaurant, convenience store or any kind of grab-and-go place.

Don’t think you have time to prep food? Look back at your average schedule as noted in
the worksheet at the beginning of this book, and look for things you can swap out for
meal planning. For instance, exchange an hour of watching TV for washing, cutting and
bagging your vegetables for the week and you’ll save valuable time in the mornings. Or, if
you’re really hooked on a show, watch it while you prep food (just pay attention when
you’re using any sharp or hot tools!)

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Simple Meals
It’s always helpful to have some easy, go-to meals that you can whip up without much ef-
fort or too many ingredients. This could be as simple as a one-pot meal brewing in a slow
cooker while you sleep, or homemade veggie burgers that you made last month and stored
in the freezer. Let’s explore some options that you can have on hand and make over and
over.

While it may not be the most gourmet dish by any stretch of the imagination, nut butter
and jelly sandwiches are fantastic in a pinch. And you can certainly get creative with
them by experimenting with different types of nut butters and fruit preserves - try almond
and raspberry, cashew and peach, and even sunflower seed butter and strawberry. You can
use untoasted or toasted bread (whole wheat or gluten-free), or grill the sandwiches in a
pan. They freeze well, so you can store several sandwiches in a stack for quick grab-and-go
meals.

Salads are one of the simplest and most nutritious foods you can eat, especially when
they’re loaded with organic, unprocessed ingredients. Whip up a salad dressing and mix to-
gether your favorite greens, veggies, fruits, legumes, nuts and seeds and TADA! You have a
filling meal. You can get creative in so many ways, liked grilling romaine lettuce and top-
ping it with a few slices of avocado and homemade Caesar dressing - that is a heavenly
combination, let me tell you.

Wraps filled with veggies and hummus or beans are great because they’re filling and can
be made so many different ways. Pick a tortilla made from organic wheat, corn or rice and
top it with your favorite legumes, greens, sauce or spread and you’re good to go! You can
keep all of the ingredients on standby in the freezer for several months.

Grain dishes and pastas are my go-to meals. I always have gluten-free pasta, brown rice
and quinoa on hand along with a variety of vegetables in my fridge. While the grains are
cooking, I water sauté, steam or bake the veggies, and then combine it all together along
with a homemade sauce like one made with tahini or my favorite store-bought marinara.

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Legumes make a great addition to these dishes, along with meat alternatives like organic
tofu, tempeh and seitan. Try out a stir-fry with a curry sauce too.

Soups and stews are fantastic year round - I even enjoy them during hot days of the
year. They’re easy to make because all you need is veggie broth (which you can make your-
self), some vegetables, legumes and spices. One of my favorite combos is lentils, potatoes,
carrots, tomatoes, onion, garlic and kale - chopping the veggies takes just a few minutes
and then they’re tossed into the pot with the broth to cook; 20 minutes later you have a
scrumptious, filling stew!

Let’s not forget pizza. All you need is a dough (which can be made from scratch), some
sauce and veggies. If you want a cheese, you can make a great dairy-free cashew sauce with
nutritional yeast, or splurge on some packaged vegan cheese when it’s on sale. Did you
know that you can freeze brands like Daiya?

Snacks can be as simple as a bowl of freshly popped organic popcorn, roasted chickpeas,
oven baked kale chips and steamed sweet potatoes. Try your hand at food bars by combin-
ing dates, nuts and dried fruit and pressing the mixture into a dish, freezing it, then cut-
ting it up into bar-sized squares.

Smoothies are perfect for fast, energy-packed breakfasts or snacks, especially when
you’re on the run. You can replace a whole meal with a smoothie if it’s a big serving packed
with a variety of fruits and greens.

If your mind is racing with all sorts of great meal ideas, you’re on the right track - go get
cooking, or at least write down some recipes so you’re ready when the time is right! You’ll
also find a list of my recipes in the Resource section.

DIY Convenience
It’s easy to get tempted by convenience foods, especially when they’re around every corner
in a cafe, vending machine, convenience store and market. But as you know by now, there’s
a significant markup on these items. I strongly recommend that you examine your habits

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and identify what prepared foods you buy on a regular basis, then make a point to repro-
duce them at home.

Coffee is a fantastic example! Did you know that it can cost less than $1 to make a satisfy-
ing home brew of organic, fair trade java? One cup of coffee grounds can make up to 10
servings! Bonus: you can repurpose the grounds to deodorize your fridge, add to your gar-
den and create a body scrub (more on this in the upcoming Repurposing section).

I’m a huge fan of anything made from potatoes, so I go weak at the knees for organic po-
tato chips and French fries. I make my own instead of buying them in bags or at restau-
rants to cut back on costs and control the amount of oil and salt. It takes just a few min-
utes to slice them up and preheat the oven, and in 15-20 minutes I have finger-licking good
snacks.

If you like frozen treats, try freezing grapes, berries, sliced bananas or peaches. When
they’re firm, dip them in melted dark chocolate and top with a sprinkle of chopped nuts.

How to make simple convenience foods at home:

Salad dressings are crazy easy to make. Use a bowl and whisk, or a blender, and get crea-
tive with your choice of ingredients. Combine something creamy (oil, tahini, tofu, avo-
cado, steamed carrots or squash), something tangy (vinegar, lemon or mustard) and some-
thing flavorful (fresh herbs, miso, nutritional yeast). The possibilities are endless, which
makes salads extra enjoyable and refreshing.

Pre-cut fruits and veggies are two of the silliest things to purchase. They cost two to
four times more than whole produce, plus their flavor and nutritional value degrade after
sitting in plastic for days. You also have no idea how well they’ve been washed and whether
filtered water was used or not. As part of your food plan, cut your own produce once or
twice a week.

Frozen produce doesn’t have to come from the freezer. Buy in-season fruits and vegeta-
bles, give them a good wash, cut them up, dry completely and freeze for up to six months.

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The same goes for items like pumpkin puree and diced tomatoes, which are often sold in
cans lined with BPA.
+
Homemade vegetable broth simply requires some water and veggie trimmings from your
meals. You can even make your own concentrated broth and freeze in ice cube trays for
long term storage.

Beans don’t need to come from a can, in fact they can cost three to six times more than
dry beans bought in bulk. Plus, legumes are much more flavorful when cooked at home.
Cook up a big batch (1 1/2 cups is equal to the average can of beans) and freeze them for
later use.

Nut butters can be whipped up in a food processor or blender, even if it’s not a high
speed model. Just add in your favorite nuts and blend. You may need to add in a tiny bit of
oil to get the right consistency, and salt is optional.

Bread is super easy to make and you don’t necessarily have to have a bread maker to do it.
You can make bread in the oven or a slower cooker. Search online or pick up a cookbook
to find simple recipes, and you’ll greatly reduce the cost of your sandwiches and side
dishes.

Frozen waffles don’t have to come from a box - make your own and freeze them. Do the
same with pancakes and muffins to have them available for a quick breakfast, snack or des-
sert.

Parmesan cheese can be swapped for nutritional yeast. Add in a little salt and some
ground nuts like walnuts or almonds for a bold flavor and satisfying texture.

Egg alternatives can be made from single ingredients. Depending on what you need
them for, you use a seed like flax and chia (grind 1 tbsp with 3 tbsp water); homemade ap-
ple sauce; or mashed banana.

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Tea is a staple in most kitchens so there’s no need to buy iced tea and lattes at stores or ca-
fes. Plan ahead and brew your own at home. Opt for organic loose leaf instead of bagged
tea to reduce waste. Even better, grow your own lemongrass, fennel, or peppermint in your
window sill and make your own herbal tea!

Exercise: Having a soda, coffee, bottled beverage and/or alcohol dependency won’t do your wa#et or
your body any favors. Considering that water is the only liquid your body rea#y needs, make it your
main beverage of choice. Make sure to drink filtered water and opt for your tap over water bottles to
save money and the environment.

As mentioned earlier, soda is simple to make with a home carbonator like the Soda
Stream. Just add in water and a natural concentrate or organic fruit juice. When I make
soda I use flavored liquid stevia from Sweet Leaf - try the root beer !

Cooking spray can be made by putting a high heat oil like coconut oil into a spray bottle.
This also helps you reduce the amount of oil you use in your food prep because a quick
spray goes a long way.

Croutons and bread crumbs can be created from day old bread. Just cube it up and
bake it in the oven until firm.

A few more products to consider making include salsa, marinara sauce, eggless mayon-
naise, sour cream, hummus, cranberry sauce, BBQ Sauce, ketchup and even seitan (wheat
meat). You can find easy recipes for all of the above through an online search.

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I’ll share a recipe with you, as I think it should be made by everyone in order to cut costs
and control ingredients.

Veggie burgers are super simple to put together at home and often much healthier than
the frozen patties you’ll find in stores. Many brands are overly processed, high in sodium
and have long ingredient lists. You’ll literally feel better creating your own, so why not
whip up a batch and keep them in an airtight container in the freezer? Then when you
want a quick meal you don’t even have to leave the home. Just reheat them in a pan or
toaster oven.

Here’s a basic veggie burger formula for you to experiment with that yields about 8 pat-
ties. Choose an ingredient of choice from each category:
• A cooked grain (such as cooked rice, quick oats or breadcrumbs), cooled - 1 cup
• A cooked legume (black beans, pintos, lentils), whole or mashed - 2 cups
• Raw or cooked vegetables (onion, garlic, mushrooms, carrots), shredded - 1 cup
• A binding ingredient, such as ground seeds (flax or chia) - equivalent to 1 egg
• Liquid (veggie broth, water, liquid from legumes) - 1/4 cup
• Herbs and spices (black pepper, garlic powder, cumin, chili powder, curry, etc) - 1 tsp

1. Preheat your oven to 400°F

2. Combine your grain, legume, vegetables and liquid. Mix well.
3. Add your binder and season with herbs and spices. Mix until you can form a patty.
4. Place patties on a baking sheet or a pan. Bake for 10-12 minutes until they are crisp
around the edges.
5. Remove from the oven and flip over. Continue to bake for 8-12 minutes, or until the
center of the patty feels firm.
6. Cool patties to room temperature, place a piece of parchment paper in between
each one, and freeze.

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Leftovers
If you want to maximize your time and money, eating leftovers is highly recommended. All
you have to do is cook enough to have for lunch the following day, or even a few days in a
row. When you make a delicious dish you’ll have no problem eating it over and over again!
Plus, you only have to clean up once per recipe, which saves time and energy.

Tips for incorporating leftovers into your routine:

• Make at least double the amount of your favorite recipes and, depending on when
you plan on having it next, refrigerate or freeze whatever you don’t eat.

• Get creative about how to transform the dish into something new each night of the
week. For instance, a rice and vegetable dish can be made into a burrito by using a tor-
tilla shell and a different sauce.

• Leftover grains and vegetables can be turned into soups, stews or stir-fries. Just create
a base with veggie broth, sauce, or onion and garlic, then add in the leftovers along
with herbs and spices.

• Surplus brown rice can be used to make breakfast porridge, sushi, grain salads and
rice pudding. Make a big pot of it at the beginning of the week and it will be ready
for all sorts of dishes throughout the week.

• Quinoa and oats from the day before can be incorporated into a smoothie or used as
the base of a breakfast bowl along with fruit, nuts, seeds, sweet spices and dairy-free
milk.

Scraps
You know the saying “every penny counts?” Here’s a similar one for you: “Every crumb
counts!” Before you throw away scraps left over from meal prep, toss out various tidbits
that seem too small to use, or compost an overabundance of produce from your garden,
consider using them in one of the following ways.

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Odds and Ends
• Add water to almost-empty sauce jars and shake to get the last spoonful.

• Unused canned food like tomato sauce can be measured out into tablespoons on a baking
sheet and put into the freezer. Once solid, put the measured scoops in a small container
and use it next time a recipe calls for a small amount.

• Can’t finish a batch of cooked pasta? Freeze it and use it in a future Minestrone soup.

• Old bread makes for great bread pudding, croutons, bread crumbs and garlic bread. If
you’re gluten-free, this is especially enticing because it’s hard to find pre-made vegan ver-
sions of these foods!

• Soaking oats for breakfast? Don’t pour the excess water down the drain - use it as oat
milk!

Fruit
• Have some extra fruit about to go past it’s prime? Chop it up and toss it in a salad or
freeze it for use in smoothies. It can also be turned into jam: do a web search for “freezer
jam” and you may be shocked to find that you can make it in about 15 minutes with a
sweetener and pectin.

• Berries can also be used in a jam, frozen for smoothies and sorbets, and they are abso-
lutely scrumptious when dehydrated.

• Citrus like lemon and lime can be grated into a zest and stored in ice cubes to flavor
dishes.

• Tomatoes (which are technically a fruit) can be blended together to make a sauce or
paste for Italian dishes, diced and canned for future recipes, or turned into sun-dried to-
matoes. And let’s not forget gazpacho, which can be made with other abundant fruits
like watermelon and cucumber.

• Avocado seeds are rich in fiber and antioxidants and can added to your smoothies for ex-
tra nutrition. All you have to do is dry them out, cut them into pieces and then grind
them up into a fine powder.

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Vegetables
• Save vegetable trimmings to make a vegetable broth - store them in a container in the
freezer until you have enough to make a stock.

• When potatoes start to sprout, make a batch of gnocchi and store it in the freezer.

• Broccoli stalks can be made into a slaw.

• Dried celery leaves make a flavorful seasoning.

Herbs
Herb sauces are a lovely way to make the most of whatever goes unused or is growing fast
in your window sill. Chop herbs and place them in an ice cube tray with a little water, then
freeze - these cubes can be tossed into soups, sautés and other dishes. If you want to use
them immediately, a great recipe to look for is a chimichurri sauce, which usually entails
combining all the herbs together and blending with garlic, apple cider vinegar, olive oil and
salt and pepper.

If you have a few dried herbs and spices that you’re not actively using, combine them to
make a jar of mixed herbs for a flavorful seasoning on salads and grains.

Regrow Your Food

Here’s something that may blow your mind: you can plant your groceries. Well, not all of
them - don’t expect to start a garden of potato chips or non-dairy ice cream! I’m talking
produce here, but it’s still exciting. Several types of fruits, veggies and herbs will grow
from scraps or remaining seeds. And it’s easy too - all you need is water, sunlight, small con-
tainers and a little space. This is especially exciting for those that don’t have a garden or a
green thumb.

The fo#owing list is a summary of the basic steps to regrowing produce. I encourage you to look up
more in-depth instructions for maximum success.

Red and Green Lettuce: Take the bottom and put it in jar with about a half-inch of wa-
ter, then place it in a window sill that receives a lot of sunlight. Replace the water every
one or two days until leaves begin to sprout. Once they’re long enough you can
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start eating them!

Green Onions: Put green onion roots in a glass with enough water to cover them (make
sure the roots are pointing down). Change the water out once every couple of days and in
about a week you'll have a new set of green onions!

Ginger: Pot a piece of ginger root in soil and cover fully. Place in direct sunlight and wa-
ter regularly.

Celery: Take the bottom of the entire bunch of celery and place in a shallow container of
warm water. Once leaves start to grown (in about a week’s time), transfer to soil.

Pineapple: Place the top (aka crown) of a pineapple in a clear glass of water and change
out the water every few days. Once roots start to grow (in about three weeks), it’s time to
pot it in soil. Over time with the right care it will blossom into more fruit!

Repurposing
Many kitchen items and leftovers can be repurposed in numerous ways throughout the
home, which saves you money, a trip to the store and the environment - win, win, win.

In addition to being a baking staple, deodorizer and a cleaning agent, baking soda can be
used in your laundry to keep clothing white, as human and pet shampoo (check out the
No ‘Poo method) and as an oven cleaner.

Vinegar works wonders when combined with baking soda. Together they’re an all-
purpose cleaner and a stain remover for clothing and various surfaces like ceramic. On it’s
own, vinegar can be added to laundry to soften fabric, remove odors, wash produce, wash
glass and clean ears of companion animals,

After you squeeze the juice out of a lemon, put the rest of it into your garbage disposal to
keep it smelling fresh. You can also dip a whole lemon into salt and use it to clean porce-
lain surfaces like your sink and bathtub.

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Don’t toss the coffee grounds in the compost without using some as odor remover. They
work wonders in the refrigerator, freezer and on cutting boards. Since they’re abrasive, you
can put a few teaspoons on a cleaning rag, wrap a rubber band around it and scrub your
dishes.

Organic cornstarch works great as a thickener for gravy and stocks, and it also absorbs
oil and grease. Make your own dry shampoo and use it in between showers, and do the
same to groom your companion animals. If you have oil or ink stains on clothing or carpet,
sprinkle on the cornstarch and let it sit for 20 minutes, then remove. Have a stubborn
knot in a fabric household item or jewelry? Add on some cornstarch and untangle with
ease! It can even soothe sunburns and bug bites when made into a paste with water.

Ketchup can be used to remove stains and tarnish on pots and pans. If you’re going to
keep this in your fridge, be sure to buy an organic brand that uses a healthy sweetener, or
make your own to control the ingredients and the cost.

You might choose to avoid consuming oil in your food, but it may be worth keeping
around. Olive oil is a lovely furniture polish, especially when mixed with vinegar. Oil can
also remove squeaks from hinges and unstick zippers. Coconut oil can be used as body
care - try it as a moisturizer, lubricant, mouth wash and hair conditioner!

While buying loose leaf tea has environmental benefits, tea bags can come in handy.
Used bags can form a gentle cleaning solution when soaked in water, relieve puffy eyes and
insect bites (humans and animals) and be added to baths to sooth skin and create aro-
matherapy. When you’re done with them, break open the bags and feed the tea leave to
your garden to rejuvenate your plants.

Many dried herbs and spices can be used to deter pests, which is a kinder option to kill-
ing them. For instance, cinnamon or turmeric can be sprinkled around your counters to
ward off ants. These spices can also be used to reduce inflammation in the body - add
them to warm or cold drinks when you experience any swelling. Dried bays leaves can be
stored in flour to keep hungry bugs out.

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If you have a tendency to break glass like I do, it’s nice to have a piece of bread handy.
No, not to eat as comfort food in the frustrating situation (silly) - when bread is dabbed on
the floor like a sponge it can pick up small shards of glass! Cool, huh?

You’ll likely accumulate an abundance of rubber bands from various produce and food,
which can be used for more than securing bags and containers. Put them on your hangers
to keep shirts from falling off, around the lid of unopened jars to help you open them and
around the top of spoon handles to stop them from falling into mixing bowls. If you have
more than you know what to do with, drop them off at your local post office, give them to
a farmer at the market or donate to a school for projects.

If you drink wine, there are many ways to use the corks. Use them in your garden as plant
markers. Use a pen or Sharpie to write the name of the plant and then stick an old chop-
stick in the bottom of the cork to root it in the ground. You can also blend corks in a
blender or food processor and spread the chunks around your garden to help plants retain
water (don’t do this with plastic or rubber corks though). There are endless craft projects
for corks, but if you run out of ideas find a recycling program at your local liquor store or
food market.

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 Chapter 5
Tips: Dining Out
Dining Out
As I’ve mentioned several times throughout this book, dining out is expensive. Restau-
rants typically price their dishes three times the wholesale cost of the ingredients. But
how can you blame them when they’re doing the shopping, the preparation and the clean-
ing up that you would normally do at home? They’re saving you a lot of time and effort,
and you’re paying for it. Despite the extra cost, I think it’s important to treat yourself to
restaurant meals every once and while, so here are some ways to splurge with financial
savvy.

When you go to a restaurant that makes GMO-free and/or organic food without a lot of
oil, salt and sugar you’ll usually pay a premium for the high quality. Even the establish-
ments that are more focused on taste and convenience (fast food joints, cafes, etc.) often
have surcharges for plant-based options like soy milk. And let’s not forget the places that
charge the same amount for leaving an ingredient out of a dish (like cheese) and charge ex-
tra for adding something in it’s place (like more veggies). In these frustrating cases, it’s im-
portant to know when you’ll be charged extra so you can be prepared to pay it, choose dif-
ferently off the menu or go somewhere else.

Keep an eye out for restaurants that run special promotions. Daily deal sites like
Groupon and Living Social are great for this, and Yelp has special offers too. Subscribe to
newsletters and social media feeds if your favorite establishments have them set up, and
look for advertisements about deals at the front door or on the tables. Some restaurants
offer punch cards or have mobile app rewards programs that allow you to gain points or
discounts off food based on how frequently you eat there.

Sign up for special credit and debit cards that offer 5-15 percent back at some restau-
rants, depending on how often you visit.

Happy hours can offer more than just discounts on alcohol, so find out if a nearby eatery
has deals on vegan appetizers, dishes and/or desserts. Some of my favorite healthy restau-
rants give as much as half off their food from 3-7pm on certain days of the week.

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The amount of food that you consume equates to how much you’ll spend, so use tactics to
eat less.
• Have a snack or small meal before you go to a restaurant to ensure that you’re not
overly hungry, only order food that you won’t make at home and avoid unhealthy
choices made out of impulse.

• Don’t be fooled by marketing into super sizing your portions. Only order as much as
you can and need to eat: you will not feel deprived if the food is flavorful and nutri-
tious.

• Look at the menu before you go to a restaurant, so you can decide how much you
want to spend there and what you want to buy. This can also give you some comfort-
able room to change your mind should you decide to.

• Once you arrive, drink plenty of water to hydrate your body because we often con-
fused dehydration with hunger.

Dining with Friends and Family

Since socialization is a big aspect of dining out, use it to your advantage by splitting dishes
with someone, especially if the restaurant portion sizes are a lot bigger than what you
would eat at home. Some discount vouchers allow multiple usage per table, so consider
stocking up in advance of a group meal. On this note, it’s smart to ask each person to
bring cash and use a system to keep track of their bill total so no one ends up paying more
than their share. If you have a large number of people, call ahead and ask if you can get a
reduced rate for your party size. Many businesses are especially happy to do this if you’re
celebrating a special occasion.

It pays to dine out on your birthday. Pretty much every restaurant will gift a free slice of
cake or scoop of ice cream (and some singing waiters), so be sure to go somewhere with ve-
gan desserts. Some places will even send a coupon for a free dish or meal on your big day
(or the month of it) if you sign up for their mailing list in advance.

Make It Yourself
Lastly, when you have a really fantastic meal or frequent a restaurant because you’re
hooked on a dish, take note of what you love about it and what ingredients are in
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it. Then go home and challenge yourself to replicate it while spending less on the ingredi-
ent cost. You can often find recipes online by people who have already accomplished this
and created versions that taste exactly the same, if not better, than they do at the restau-
rant. Then, invite your friends over to enjoy your impressive creations! Once you discover
how easy, fun and cheap it is to make it at home it will be hard to justify going out to eat
unless it’s a special occasion (or you’re unable to overcome the temptation).

If you’re really strapped on cash, keep an eye out for establishments that offer free meals
in exchange for volunteering in the kitchen or have a pay what you want menu. These
are few and far between but they do exist; check out Jon Bon Jovi Soul Kitchen in Red
Bank, NJ and Mustard Seed Café in El Paso, TX.

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 Chapter 6
Closing Thoughts
What To Do With Extra Money
Saving money on food won’t do you much good if you don’t actually save the money. If
you’re not conscious about it, you’ll likely just spend your savings on something else. Keep
track of how much you’re retaining and then deposit that into a savings account. A few
hundred dollars a months translates to thousands a year and really adds up over time.

In “The Soul of Money” (one of my favorite books), author Lynne Twist points out that,
“no matter how much or how little money you have flowing through your life, when you di-
rect that flow with soulful purpose, you feel wealthy. You feel vibrant and alive when you
use your money in a way that represents you…When you let your money move to things
you care about, your life lights up. That’s really what money is for.” How can you apply this
to your own life?

Calculate how much you anticipate putting aside and then plan to do something special
with it, like going on a vacation or paying off a large debt all at once. Consider taking some
or all of the money that you save and make a regular donation to a charity.

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Thank You
“That which we persist in doing becomes easier for us to do; not that the nature of the thing itself is
changed, but that our power to do is increased.” ~ Ralph Waldo Emerson

I hope you found useful tips and resources to help you save money while still eating
healthy. Thank you for investing your money and time in this book to commit to leading
the most vibrant life possible despite all odds. An investment in your health is an invest-
ment in your future, and I’m glad you are making it a priority. Likewise, learning how to
manage your money is one of the best tools you can have in this life, so give yourself a pat
on the back for that too. Now it’s time to take advantage of your new found knowledge
and start lowering your food costs today!

If you don’t yet feel like you’re making a difference in your health and wallet, keep in mind
that your choices have a ripple effect on the whole world. “Every act, when multiplied over
many days and many people, produces positive results. Remember, even if those changes can’t be seen,
they are sti# occurring.” ~ Crissy Trask in “It’s Easy Being Green”

This is the first edition of this ebook and I anticipate adding additional information in the
second edition based on your feedback and follow up questions. Because you purchased
this copy, you will receive the 2nd edition free of charge, which will be automatically
sent to you via email.

Want to share feedback, a success story or ask questions? I would love to hear from you
via email or social media at any time. I’m here for you!

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Resources
Resources by Chapter
Chapter 1: About Food
Book

Complete Idiot’s Guide to Plant-Based Nutrition by Julieanna Hever

Documentaries

• Cowspiracy
• GMO OMG

Chapter 2: About Money

Books
• Money: A Love Story by Kate Northrup
• Secrets of the Millionaire Mind: Mastering the Inner Game of Wealth by T. Harv
Eker
• Rich Dad Poor Dad by Robert T. Kiyosaki

Video
• Jim Carrey Commencement Speech

Chapter 3: Acquiring Food

Book

All New Square Foot Gardening by Mel Bartholemew

Websites
• Environmental Working Group
• Freecycle

Meal Planning
• Menu Planner app
• Food Planner app
• Supercook.com
• KitchMe

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 • Recipematcher.com
• Myrecipes.com
• Foodonthetable.com
• MealSharing

Coupons

• Grocerycoupons.com
• Retailmenot.com
• Caringconsumer.com
• keeperofthehome.org/real-deals
• CommonKindness
• HealthESavers
• Mambo Sprouts
• Recyclebank
• The Whole Deal (Whole Foods Market)
• Organic Deals

Grocery Shopping

• Grocery IQ app
• Grocery Pal app
• ziplist app
• Harvest App
• Localharvest.org
• Pickyourown.org
• Getlocavore.com
• Neighborhoodfruit.com
• FallenFruit.org
• Communitygarden.org/find-a-garden/
• http://www.stilltasty.com/

Shopping Rewards Programs

• Upromise.com
• iDine.com

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 • ibotta ap
• Checkout51
• CardHub.com
• BillShrink.com
• CardRatings.com
• NerdWallet.com
• Credit.com

Kitchen Management
• Prepandpantry.com/
• My Pantry. app
• Mjlyco.com/

Chapter 4: Making Food

Website
• Eco-Vegan Gal recipes
• 156 Cheap, Healthy Recipes for Ten Common Leftover Herbs
Books
• The Vegan Slow Cooker by Kathy Hester
• Eat Vegan on $4 A Day by Ellen Jaffe Jones

General Resources

Websites
• rawfoodsonabudget.com
• 100daysofrealfood.com
• threedollardaydiet.blogspot.com

Books
• Nickel and Dimed: On (Not) Getting By in America
• The Savvy Gluten-Free Shopper by Jennifer Fugo
• Eating Organic on a Budget by Fanny Seto

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