Clean Eating Vegan Ebook
Hi there!I’m Sarah, blogger behindMy Darling Vegan, a 10 yearvegan, and mama of 2adorable children. Followme on my journey towardspeace and health at:CONTENTS2TIPSwww.mydarlingvegan.com6 years ago my plant-based diet relied heavily on gluten andprocessed foods; I couldn’t fathom another way. But after thebirth of my first child I was faced with unexpected healthissues and was forced to examine my diet. In doing so, Iunlocked the secret to vibrancy and youth. Switching to awhole foods, plant-based diet changed my life. And, of courseit did! I learned that the food we put in our bodies affectsEVERYTHING within. Therefore, clean eating can benefit us incountless ways from how we manage stress, to the quality ofour sleep to our daily mood. With the power to be so lifegiving, why then, is it so hard to eat right?Clean eating can be intimidating and it’s hard to know whereto begin but with the right resources and a little bit ofplanning, changing to a plant-based, whole foods diet mightbe the best decision you’ve made. This book has 30 wholefood, plant-based recipes to help you being your clean eatingjourney. Ready to dig in?3BREAKFAST9LIGHT MEALS15SNACKS21DINNER27DESSERTSLet’s go!LOOKING FOR MORE? FIND ME AT:www.mydarlingvegan.com1
TOP 5 CLEAN EATING TIPS1. STOCK YOUR KITCHEN. Make sure to keep yourfridge FULL of fruits and veggies and your pantrystocked with nuts, seeds, grains, and legumes.When you have lots of options, clean eatingwon’t feel restrictive.2. MAKE A MEAL PLAN. Take the guesswork out ofyour next meal! Make a meal plan at thebeginning of the week and prepare snacks for.quickgrab-and-go treats. Take the guesswork outof your next meal.3. CLEAN-EATING COMFORT FOOD. This is crucialto your clean eating success. Find a healthycomfort food you love and stock up. For me,that’s large, juicy, Medjool dates. Yum!4. DRINK LOTS OF WATER. Always. Always. Always.Water helps clean your system of toxins andmakes you glow from the inside-out.5. CARRY SNACKS EVERYWHERE. Seriously. Do it.Make a batch of 5-ingredient chewy peanutgranola bars (see Snacks) and keep them in yourbag when you need a quick mid-day pick-me-up.2
BREAKFASTChocolate Hemp HazelnutSmoothie Bowl4.Tropical Green Power Smoothie5Strawberry n’ Cream OvernightOats6Pumpkin Date Breakfast Bars7Vanilla Raspberry Smoothie Bowl83
)SMOOTHIETOPPINGS 2 frozen banana 1 small banana ¼ cup hazelnuts,soaked 30 minutes 2 tablespoonshazelnuts, chopped 2 tablespoon hempprotein powder 1 tablespoon cacaonibs 2 tablespoons rawcacao powder. 1 tablespoonhempseeds ¾ cup almond milk 3-4 large dates,pittedINPROCEDURE1.2.3.Blend all the smoothie ingredientstogether until smooth.Pour into a bowl and add toppings.Serve immediately.Start your morning right with this chocolate hazelnutsmoothie bowl. Filled super foods, healthy fats, andflavor for a purely decadent and hearty breakfast.Serves 14
iliConCarne(SlowCooker)Cooker)Cooker)INGREDIENTS 1 cup coconutwater 2 tablespoonsshredded coconut 1 banana, sliced 1 large handfulfresh spinach1 tablespoonhemp seeds ½ cup frozenmango1 tablespoon chia.seeds 1 tablespoonflaxseed oil ½ cup frozenpineappleINPROCEDURECombine all the ingredients in ablender and process until smooth.Serve immediately.Rehydrate yourself with this refreshing greensmoothie. Packed with nutrients and proteins for aenergizing breakfast or midday snack.Serves 15
STRAWBERRYN’ rne(SlowCooker)INGREDIENTSCooker)Cooker)OATMEAL 1 cup gluten-freerolled oats 1-2 tablespoon maplesyrup ½ cup coconut milk pinch of salt ½ cup almond orcashew milk ¾ cup choppedstrawberries 1 tablespoon chiaseedsTOPPINGS. 1 teaspoon vanillaextract½ teaspoon almondextract (optional) sliced strawberries chia seedsIN sliced almondsshredded coconutPROCEDURE1.2.3.Short on time? Prepare these simple strawberry n’cream overnight oats the day before for a dreamyand creamy grab-n-go breakfast.Serves 24.Combine oats, milk, chia seeds, vanilla andalmond extract, salt and maple syrup in alarge bowl. Stir together until well combined.Fold in chopped strawberries.Cover a place in the refrigerator at least 4hours or overnight.When ready, divide into two cups and top withdesired toppings.6
KIN FILLINGOAT CRUMBLE1 cup packed medjooldates, pitted 2½ cups rolled oats 1 cup almond meal 1 cup pumpkin puree ½ teaspoon cinnamon 1 teaspoon cinnamon ¼ teaspoon baking soda ¼ teaspoon nutmeg ¼ teaspoon salt ¼ teaspoon salt ½ cup maple syrup ⅛ teaspoon groundcloves ½ cup coconut oil zest of 1 large orange .INPROCEDURE1.2.3.4.Naturally sweetened with dates and pumpkin,these bars are a delicious wholesome breakfast orany-time-of-day snack.Makes 9 bars5.Preheat the oven to 375. Spray an 8x8 baking sheet.Soak the dates for 30 minutes. Drain and place in a foodprocessor along with the remaining pumpkin fillingingredients. Blend until smooth. Set aside.Combine oats, almond meal, cinnamon, baking soda, andsalt. In a smaller bowl whisk combine coconut oil andmaple syrup. Add the coconut oil/syrup mixture to theoats and stir to combine.Pour half of the oat crumble on the bottom of theprepared baking sheet and press down. Top with thepumpkin filling, smoothing even with a spatula. Finishby sprinkling the remaining oat crumble evenly over thetop. Press down lightly.Bake for 30-35 minutes until crumb is golden brown.Remove from oven and let cool completely before7slicing into 16 even pieces.
VANILLA ETOPPINGS 2 small frozenbanana 1/2 cup granola ofchoice 2 cup frozenraspberries fresh raspberries 2 tablespoon cacaonibs . 1 1/2 cup almondmilk 2 tablespoonsvanilla proteinpowder IN1/4 cup chia seedsPROCEDURE1.2.3.Place all smoothie ingredients in ablender and blend until smooth.Divide into two bowls and top withgranola, raspberries, and cacao nibs.Enjoy with a spoon!Eat your smoothie with a spoon and enjoy a littlebit of crunch in this granola, cocoa nibs, and freshberries smoothie super bowl.Serves 28
LIGHT MEALSVegan Greek Salad10.Miso Noodle Soup11Pineapple Cashew Thai QuinoaSalad12Cream of Asparagus Soup13Strawberry Mint Quinoa Salad149
VEGAN Cooker)Cooker)Cooker)INGREDIENTSSALAD 1 (15) oz can ofchickpeas (or 2 cupsfreshly cooked) 1 cup cherrytomatoes, quartered ½ cup fresh parsley,loosely packedDRESSING 1 cup cucumber,chopped2 tablespoonsfreshly. squeezedlemon juice ¼ cup Kalamataolives, halved2 tablespoons oliveoilIN ¼ cup red onion,choppedsalt and pepper totastePROCEDURECombine all the salad ingredients in a bigbowl. Toss with dressing. For best resultsrefrigerate for 30 minutes to let the flavorssoak into each other. Serve over a bed oflettuce.This simple salad is packed with flavor and plantbased protein for a quick & easy light meal.Serves 210
MISO Cooker)Cooker)Cooker)INGREDIENTSMISO SOUP3 cups vegetablebroth 4 ounces rice noodles 1 tablespoon oil 1/2 yellow onion,sliced thin 2 teaspoons yellowmiso 2 garlic cloves,minced 4 ounces. tofu, cubed 1 large handful ofspinach 1 tablespoon freshginger, minced1 large carrot, slicedthinTOPPINGSIN Soy Sauce Hot saucePROCEDUREFeed your body & mind with this nutrient-densesoup for a quick & easy 10-minute meal.Serves 21. In a small pot cook the rice noodles. Strain andset aside.2. In another pot heat the canola oil over mediumheat. Add the onions and sauté until translucent,about 8 minutes. Stir in the garlic & ginger andcook for another minute.3. Add the carrot and vegetable broth. Bring to a boilthen reduce heat and let simmer for 5 minutes,until carrots are tender. Stir in the miso.4. Add tofu, cooked noodles, and spinach and cookuntil spinach is wilted.5. Serve immediately.11
iConCarne(SlowCooker)Cooker)INGREDIENTSCooker)THAI QUINOA SALAD ½ cup (uncooked)quinoa ¼ cup basil, chopped 3-4 green onions, diced1 red bell pepper,sliced thinSESAME PEANUAT SAUCE1 large carrot, shavedor sliced thin ½ cup peanut butter ½ cup sesameoil. 1 cup fresh pineapple, chopped 1 cup kale, massaged ¾ cup edamame ½ cup roasted cashews IN ¼ cup rice vinegar¼ cup soy sauce1 tablespoon freshginger, chopped2-3 teaspoons agavenectarPROCEDUREA fresh and flavor-packed Thai quinoa salad mixedtogether in a Sesame Peanut Sauce for a zesty anddelicious lunch or dinner.Serves 21. Cook quinoa according to package’s direction.2. While the quinoa is cooking, prepare all thesalad ingredients. Set aside.3. In a blender combine the Sesame Peanut Sauceingredients and process until smooth.4. When quinoa is cooled, toss all salad ingredientstogether. Stir in Sesame Peanut Sauce.5. Top with extra green onions, basil, and cashewsand serve.12
CREAM OFASPARAGUSSOUP ker)INGREDIENTSCooker)ASPARAGUS SOUP 1 tablespoon olive oil1 yellow onion, thinlysliced3-4 cloves garlic,minced2 pounds asparagus,ends trimmed andchopped1/2 head mediumcauliflower6 cups vegetable broth 1 juice of lemon1/2 cup nutritional yeastsalt and pepper, to tasteOPTIONAL TOPPINGS .caramelized onionsfresh asparagusfreshly ground pepperINPROCEDUREThis creamy asparagus soup is filled with hiddenvegetables and immune boosters for an incrediblydelicious and healthy meal.Serves 41. Heat oil in a large stock pot over medium-high heat.Stir in onions and garlic and cook until onions aretranslucent, about 7 minutes.2. Add asparagus, cauliflower, and vegetable broth.Bring to a boil, then reduce heat to a simmer. Simmerfor about 10 minutes, until asparagus and cauliflowerare tender.3. Transfer soup to a blender (this may have to be donein batches) and blend until smooth. Return to heatand stir in lemon juice, nutritional yeast, and salt andpepper.4. Serve with desired toppings.13
NOA SALADLEMON VINIGARETTE¾ cup uncookedquinoa¼ cup fresh lemon juice1 cup freshstrawberries,chopped1 tablespoon applecider vinegar ¼ cup pine nuts 3 scallions, slicedthin2 tablespoons freshmint 2 tablespoons freshmint, chopped2 tablespoons olive oil.2 cloves garlic,crushedINsalt and pepper to tastePROCEDUREA refreshing summer salad combing strawberry,mint, & citrus into the perfect combination.Serves 41. Make quinoa according to package’s directions.2. In a blender combine the ingredients for theLemon Vinaigrette until well blended. Set aside.3. Chop strawberries, mint, and scallions.4. Lightly toast the pine nuts in a sauce pan overmedium heat until slightly browned.5. Stir pine nuts, strawberries, mint, and scallionsinto cooled quinoa. Add vinaigrette just beforeserving.6. Season with salt and pepper to taste.14
SNACKSHomemade Larabars16.Buffalo Chickpea Lettuce Wraps175-Ingredient Chewy PeanutGranola Bars18Smokey Jalapeño CheddarCheese Ball19Chocolate Protein Truffles2015
e(SlowCooker)Cooker)Cooker)INGREDIENTS 1 1/2 cup pitted Medjool dates, packed 1 cup roasted peanuts, unsalted 1/2 cup raw cashews pinch of sea salt 1/3 cup raisins or raw chocolate chips.PROCEDURE1.2.3.4.Make your own Larabars with this easy 5-ingredientrecipe for a healthy snack to keep throughout the day.Makes 12 barsIn a food processorINblend dates, peanuts,cashews, and salt until nuts are broken intotiny pieces and the dough sticks togetherwhen pressed.Transfer to a small bowl and mix in raisins orraw chocolate chips.Place dough in between two pieces ofparchment paper and roll smooth to about1/2 inch thick, straightening the sides as youroll to form approximately a 8x8 square.Refrigerate for at least one hour. Cut into 12equal bars. Cover with plastic wrap and storein the refrigerator.16
UFFALO CHICKPEASRANCH DRESSING 2 cups cookedchickpeasEXTRAS 1 teaspoon agavenectar 2 green onions, diced 8-12 large leafs of ¼ cup Franks hot sauce Romain Lettuce ½ teaspoon apple cidervinegar. pinch of salt 2 celery stalks, dicedINPROCEDUREThese lettuce wraps are filled with zesty buffalochickpeas and creamy cashew ranch dressing for adelightful light meal or snack.Serves 21. To make the buffalo chickpeas, combine hotsauce, mayonnaise, agave nectar, apple cidervinegar, and salt in a small bowl. Stir inchickpeas and celery, cover, and place in therefrigerator for at least two hours.2. To assemble, place 3-4 tablespoons of buffalochickpeas inside each romaine lettuce leaf.Drizzle with ranch dressing, top with greenonions and serve immediately.3. Store chickpeas and dressing in the refrigeratorfor up to five days.17
S 2 cups gluten-free rolled oats 1 cup packed dates, pitted and soaked for 30minutes 1/2 cup smooth peanut butter 1/4 cup maple syrup 1/2 cup dry-roasted peanuts.PROCEDURE1.2.3.Easy chewy peanut butter bars for a greatgrab-n-go snack anytime of dayMakes 12 bars4.5.IN In a food processorDrain and rinse the dates.blend together the dates, peanut butter, andmaple syrup until smooth, scraping down thesides as necessary. Transfer to a medium-sizepot and place over low heat, stirringoccasionally, until it begins to get soft - about10 minutes.Remove from heat and stir in the oats andpeanuts until well combined.Transfer to a parchment-lined 8x8 baking dishand roll or pat flat. Place in the refrigeratoruntil hardened, about 1 hour.Cut into 12 equal pieces.Store in refrigerator for up to 5 days.18
SMOKEY BeefJALAPENOCHEDDARCHEESE ker)INGREDIENTSCooker) 1½ cups raw cashews,soaked 4-6 hours 1 teaspoon onionpowder 3 tablespoon sun-driedtomatoes, soaked 30-60min 1 teaspoon salt ½ teaspoon turmeric ½ teaspoon smokedpaprika ½ cup coconut oil,melted.1 jalapeno, minced ¼ cup 2 tablespoonsnutritional yeast 1 tablespoon tahinipaste 1 teaspoon white winevinegar 1 teaspoon spicymustard ⅓ cup almond slices,crushedINPROCEDUREMade with cashews and sun-dried tomatoes, thissmokey and spicy cheeseball is certain to impress.Makes 1 cheese ball1. Drain and rinse the cashews.2. Place them in a food processor along withtomatoes, nutritional yeast, tahini, vinegar,mustard, & spices and blend until smooth. Withthe motor running, slowly add coconut oil untilcompletely incorporated.3. By hand stir in the minced jalapeños andtransfer to an airtight container. Refrigerate forat least 4 hours, until the cheese is firm enoughto mold.4. Shape the cheese into a ball or rectangle, coatit in crushed almonds, and serve.195. Store in the refrigerator for up to 5 days.
iConCarne(SlowCooker)Cooker)Cooker)INGREDIENTS ½ cup cashews, soaked 2-4 hours ½ cup walnuts, soaked 2-4 hours 8 large medjool dates, pitted 2 tablespoons coconut oil, melted ¼ cup 2 tablespoons Chocolate Protein.Powder 2 tablespoons cacao nibs about 2 tablespoon cacao powder, for dustingPROCEDUREGet your chocolate fix with these incredible chocolatetruffles. Each one packed with protein and good-for-youfats for a healthy energy boost.Makes 12 truffles1. Drain and rinse the cashews and walnuts andtransfer them to a food processor along with thedates. Process until mixed together.2. With the motor running, slowly add the meltedcoconut oil. Blend again until very smooth.3. Add the Chocolate protein powder and pureeuntil completely incorporated. Add cacao nibsand pulse a few times until mixed together.4. Transfer to a small bowl, cover, and refrigerate forone hour until the truffle dough is hard enoughto roll into balls.5. Roll into balls about 1 tablespoon in size, coat incacao powder, and enjoy!6. Store in the refrigerator.20
DINNERDeconstructed Burrito Bowls22.Cuban Bowls with Plantain Fries23Broccoli Pepper Stir Fry24Pumpkin Peanut Curry25Buddha Bowls with Special Sauce2621
RITO BOWLS 1 cup uncooked brownrice or quinoa*Black BeansAvocado Corn SalsaMexican Coleslaw ADDITIONAL TOPPINGS Cilantro Cashew Sour Cream(recipe follows) Hot SauceCASHEW SOUR CREAM1 cup cashews, soaked 4-6hours½ cup water2 tbsp lemon juice1 tsp apple. cider vinegar½ tsp saltPROCEDUREHearty Burrito Bowls filled with fresh flavors andspices for a satisfying and filling dinner.Serves 41. Begin by making the rice according to package'sdirections.2. To make the Avocado Corn Salsa, combine everythingin a medium size bowl. Refrigerate until ready to use.3. Toss the ingredients of the Mexican Coleslawtogether and refrigerate until ready to use.4. To make the Black Beans coat beans in the spices andplace in a pot over medium heat. Cook until heatedall the way through, stirring as necessary.5. To make the cashew sour cream, drain and rinse thecashews. Place in a high-powered blender or foodprocessor along with the other ingredients and blenduntil completely smooth. Refrigerate until ready touse.6. Assemble the bowls by placing the rice on thebottom. Top with salsa, coleslaw and beans. Servewith cilantro, hot sauce, and/or cashew sour cream.22
CUBAN ConCarne(SlowCooker)Cooker)Cooker)INGREDIENTSCUBAN BOWLS 1 cup (uncooked) brown or white rice 1 (15 oz) can or 1½ cup cooked black beans 1 medium sweet potato 2 tablespoons coconut oil .1 large or 2 small avocados, cubed Plantain Fries Pico de Gallo (homemade) or store-bought Cashew Sour CreamPROCEDUREA flavorful dinner of plantain fries, cuban black beans,browned sweet potatoes, and fresh pico de galloServes 41. Cook the rice according to package directions.2. Meanwhile, make the plantain fries, pico do galloand cashew sour cream.3. Peel and slice the sweet potato into ¼". Heat 2tablespoons of coconut oil in a large frying panand sauté the sweet potatoes until lightlybrowned and cooked all the way through (about3 minutes per side)4. To assemble place a big scoop of rice in thebottom of each bowl. Add black beans, plantainfries, sweet potatoes, Pico de Gallo, and avocado.Top with cashew sour cream.23
BROCCOLIPEPPERSTIRCarneFRY ooker)INGREDIENTSSTIR FRY 2 cups cooked rice orquinoa Ginger Peanut Tofu Ginger Peanut Sauce1 tablespoon coconut oil TOPPINGS½ red onion, thinly sliced green onions2 medium carrots,cilantro choppedpeanuts . 1 red bell pepper,hot sauce chopped1 medium head ofbroccoli, choppedPROCEDUREA warming, nutrient-packed stir fry with broccoli,peppers, and baked ginger peanut tofu.Serve 41. Combine the ingredients for the Ginger Pea
3. Combine oats, almond meal, cinnamon, baking soda, and salt. In a smaller bowl whisk combine coconut oil and maple syrup. Add the coconut oil/syrup mixture to the oats and stir to combine. 4. Pour half of the oat crumble on the bottom of the prepared baking sheet and press down. Top with the pumpkin filling, smoothing even with a spatula. Finish
try out brand new vegan recipes from some categories. Try something new, take a picture, and tag us on social media! We're really looking forward to seeing what you create. There are 7 sections to this challenge: - Vegan Wraps - Vegan Pasta - Vegan Pizza - Vegan Desserts - Vegan Soups - Vegan International Foods - Vegan Sides
Vegan Street Fair is a free entry annual all ages vegan food celebration where vegan and vegan-friendly restaurants and vendors come together to serve you bite-size portions of vegan eats and sell you vegan wares all in one place. Attendees can nosh on as many small portions ( 4 or less) as they wish without getting .
“The vegan revolution is upon us! Vegan for Life is an essential handbook for understanding all of the ins and outs of this increasingly popular lifestyle choice.” —Mark Reinfeld, coauthor of The 30-Minute Vegan, The 30-Minute Vegan’s Taste of the East, The Idiot’s Guide to Eating Raw, and Vegan Fusion World Cuisine
federally funded vegan nutrition program. Contributors Demetrius Bagley Demetrius Bagley is an award-winning producer of the Vegucated documentary and of the Vegan Mashup cooking show. A 20 year vegan, he's a contributor to Letters to a New Vegan and currently works with the Vegan Travel Club. Jenné Claiborne
While Vegan foods increase nutrition is some ways, it is easy to be an unhealthy vegan. Paleo Vegan focuses on the quality of food being consumed, for both humans and animals. While Vegan foods focus on some toxins, grains and sugars can be problematic. Paleo Vegan is a great way to become healthy using sustainable and scientific methods.
15 - Dr. William Lambe - father of vegan nutrition, and his vegan biographer 17 - Dr. Lambe's Rural Roots - his childhood and retirement in Herefordshire. 19 - John Frank Newton - and the 'vegan' commune of 1813 21 - Shelley - the first celebrity vegan 23 - Lewis Gompertz - Jewish 'vegan' and co-founder of the RSPCA in 1824
participants, those that went vegan in 2013 or earlier and those that went vegan in 2014 or later. By doing this, I argue that most recent vegans who have no prior social ties to veganism are going vegan because of watching a pro-vegan documentary as their catalytic experience. This study contributes to the social movement and digital media
Garden Gourmet vegan patty topped with a melting Violife cheezy slice. Served in a vegan brioche style bun with a vegan coleslaw (1,126kcal with bun, 928kcal without bun) Add vegan THIS Isn't Bacon x2 for 99p (40kcal) Add vegan patty with Violife cheezy slice for 2.49 (281kcal) Add vegan sloppy joe for 1.99 (123kcal)
