ACTIVE VEGAN 100 RECIPE BOOK - Fitprorecipes
R E S U LT S FITNESS ACTIVE VEGAN 100 RECIPE BOOK www.facebook.com/YourFitnessBusiness
SA M P L E COPY SA M P L E COPY R EM S UP LTLSE SA FIT C ONPE SYS SA M P L E SA M P L E SA M P L E Medical C ODisclaimer PY COPY COPY Always consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition. Whilst our recipes can help most people lose weight as part of a calorie controlled diet SA MPLE SA M P L E SA M P L E and active lifestyle, they have not been specifically designed for you and individual results will vary. Where calorie and macronutrient information is provided, it is calculated using COP Y Exact values willCvary,Ohowever, P Yand so the values willConlyObeP Y common databases. approximations for your finished dish. Should you purchase and consume the recommended supplements in this guide, you are choosing to do so of your own free will, without coercion and in the full knowledge that the supplements have not been personally recommended to you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever you should speak to a qualified medical practitioner for advice. SA M P L E COPY SA M P L E COPY SA M P L E COPY Further, if you choose to consume any of these supplements and feel that you are experiencing any adverse effects, then you should cease using them immediately and consult your doctor. SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY Image credits Introduction Pages - Fortified vegan milk: tashka2000 123RF.com; Nutritional yeast: Olga Miltsova 123RF.com; Beans and pulses: fpwing 123RF.com; Tofu: Elena Veselova 123RF.com; Greens: Evgenia Lysakov 123RF.com; Tahini: Jessmine 123RF.com; Vitamin B12: Panya Piyaprakongsri 123RF. com; Iron: yodiyim 123RF.com; Performance enhancing supplements: Ognyan Chobanov 123RF.com Copyright 2018 Results Fitness and it’s licensors All rights reserved. No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s). SA M P L E COPY SA M P L E COPY SA M P L E COPY
SA M P L E SA M P L E COPY COPY Contents R EM S UP LTLSE SA FIT C ONPE SYS SA MPLE SA M Snacks P L E& treatsSA M P L E Drinks Green tea & nectarine Banana & tahini bread 15 C O P Y C O P Y C O P Y smoothie 1 Nuts & seeds smoothie 2 Chocolate tofu cheesecake 16 Peanut crackle bars 18 Indulgent chocolate fudge choc ice bars 19 SA PLE SA3 M Protein P L E SA M P20L E mintM smoothie Tahini protein balls Fresh C Ogreen P Ysmoothie C4O P Y bliss bars C O P 21 Y Blueberry Maca fig smoothie 5 Pear & cardamom smoothie 6 Cashew cookie bars 22 Coconut & mint energy balls 24 SA M P L E SA M Chocolate P L E chickpea SA MPLE energy Creamy peach smoothie 8 balls 25 C O P Y C O P Y C O P 26 Y Zingy citrus smoothie 9 Chocolate orange mousse Strawberry oaty smoothie 7 Tofu, walnut & pear smoothie 10 Fruity coconut & lime energy balls 27 Rich chocolate truffles 31 Cinnamon flapjacks 32 Creamy chickpea & SA MPLE SA11M Indulgent P L E brownies SA M P28L E chocolate smoothie Raspberry cashew squares 29 C O Pgreen Y smoothie C12O P Y C O P Y Seriously Salted caramel energy balls 30 Sesame & cashew cream smoothie 13 Raspberry SA M P&Lpomegranate E SA M P L E SA M P33L E smoothie 14 Peanut butter blondies COPY COP C O P 34 Y NutY free no bake cookies SA M P L E COPY SA M P L E COPY SA M P L E COPY
SA M P L E COPY SA M P L E COPY R EM S UP LTLSE SA FIT C ONPE SYS SA MPLE SA M P L E Breakfast Chickpea mini muffins COPY C35O P Y SA M P L E COPY Coconut overnight oats 36 Berry buckwheat pancakes with griddled peach 37 Chia milk pudding 40 Tofu scramble 41 SA M Pfritters L E with SA M P L E Courgette avocado 39 COPY COPY Sweet potato breakfast bites 42 SA MPLE SA M P L E Creamy quinoa with C O P &Yberries C43O P Y chocolate Raspberry, almond & chia overnight oats SA M P L E COPY 44 Avocado & white bean smash on rye SA M P L E SA45M P L E Spiced C O Indian P Y porridge C46O P Y Full English breakfast 47 Coconut protein pancakes 48 Socca SA Mwraps PLE SA49M P L E Spring omelette 50 C O P Y C OPY Quinoa & chia bread 51 Curried socca pancakes with caramelised onions SA M P L E COPY 52 Mexican SA M Pveggie L Eslices SA53M P L E COPY COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY
SA M P L E COPY SA M P L E COPY R EM S UP LTLSE SA FIT C ONPE SYS SA MPLE SA M P L E Salad Roasted C O Psquash Y & lentil saladC55O P Y SA M P L E COPY Rainbow chard & red cabbage salad 56 Spinach carbonara chickpea SA M 57 PLE SA M P L E fusilli Buckwheat & haricot C O P Y C58O P Y bean salad Carrot, walnut & chickpea salad 59 SA M Pspirals L E with SA M P L E Courgette basil C Opesto PY C60O P Y Mediterranean quinoa salad 61 Edamame bean, leek & mushroom risotto 62 SA M P L E COPY SA M P L E COPY Colourful SA M Pmixed L Ebean saladSA63M P L E Zesty black eyed bean & COPY C64O P Y quinoa salad SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY
SA M P L E COPY SA M P L E COPY R EM S UP LTLSE SA FIT C ONPE SYS SA MPLE SA M P L E SA M P L E Lunch TLT (tofu, lettuce & tomato)C O P Curried red lentil & spinach C O P Y Y COPY wrap 65 soup 76 Roast vegetable quiche 66 Lentil loaf Creamy cauliflower soup 68 Roasted vegetable & Tofu & vegetable soup 70 Spinach, leek & coconut soup 80 77 SA Medamame P L Ebean SA M hummus P L E wrap SA M P78L E Spicy noodles 69 Chunky COPY COP Y vegetable broth C O P 79 Y Chickpea crackers with hummus & veggies 71 Curried cauliflower steaks 81 SA M P L E SA M P L E SA M P LE Spicy chickpea cakes 72 Kale, sweet potato & chickpea C O Pfalafel Y with fresh C O P Y soup C O P 82 Y Fragrant pesto 73 Spiced carrot & apple soup 83 Fragrant Thai mushroom broth 74 Hummus veggie wraps 84 Thai tofu lettuce rolls 85 SA Mpotato PLE Sweet rosti with SA M P L E black bean salsa COPY C75O P Y SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY
SA M P L E COPY SA M P L E COPY R EM S UP LTLSE SA FIT C ONPE SYS SA MPLE SA M P L E SA M P L E Dinner Cauliflower Lentil C O P Ypower bowl C86O P Y shepherd’s pie 97 COPY Italian bean stew 87 Peanut noodles 88 Quinoa falafel with mint yoghurt dip 98 Peanut butter curry 100 Quinoa chilli 103 Warming mac & cheese 104 Protein power bowl with SA Msauce PLE SA89M Black P Lbean E burgersSA M P101 LE tahini Vegetable Cheesy C O P pizza Y C90O P Y courgette pasta C O P102 Y Butternut lasagne 91 Mexican lentil stuffed peppers 93 SA M P L E SA M Moroccan P L E veg stew SA M P105 LE Red lentil & spinach dhal 94 Cauliflower chickpea COPY C95O P Y C O P106 Y Thai green chickpea curry nuggets Tofu stir fry with satay Black bean & sauce 96 avocado tostadas 107 SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY
SA M P L E SA M P L E COPY COPY Welcome. R EM S UP LTLSE SA FIT C ONPE SYS Welcome to the Active Vegan Recipe Book. SA MPLE SA M P L E SA M P L E This will be your bibleC over C Obook PY Othe Pcoming Y weeks! InCcase Oyou PY didn’t know, nutrition will count for about 80% of your results. That’s right 80%! There is an important lesson to be learned from the story below. SA MPLE SA M P L E SA M P L E You see I used to have a client, let’s call her Lisa. Now Lisa trained very hard and never missed all this C Oa training P Ysession and so with C Oeffort P and Y dedication to her training C OsheP Y thought that the scales and the measuring tape would really be moving in the right direction at her weights and measurement day. I will never forget the look on her face when she found out that she lost only 1lb and half an SA MPLE SA M P L E SA M P L E inch from her waist. She was disappointed and so was I. “You have read the information on the been P using Cimportance O P Yof nutrition and you have CO Ythe recipe book I gaveCyou?,” OIPasked.YIt turned out she never read it because she thought she already knew about nutrition and that her personal trainer wasn’t going to know more than she did. Sometimes we learn the hard way! I’m pleased to say that once Lisa had become fully aware of the importance of nutrition forSA fat loss, M we were to make someSA important SA M PLE Pable LE Mchanges. PLE 28 days later she was 14lbs down and almost 2 dress sizes smaller. COPY COPY COPY As the saying goes, “When the student is ready, the teacher will appear”. And you are ready! That’s why you are reading this! SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY Visit: yourwebsite.com Email: your@emailaddresshere.com INTRODUCTION 1
SA M P L E SA M P L E COPY Get in touchC O P Y R EM S UP LTLSE SA FIT C ONPE SYS Visit: www.yourwebsite.com SA MPLE SA M P L E Email: C Oyour@emailaddresshere.com PY COPY SA M P L E COPY www.yourfacebookpage.com/your business www.yourtwitterpage.com/your business SA M PLE SA M P L E SA M P L E www.yourinstagrampage.com/your business CO PY COPY COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY Visit: yourwebsite.com Email: your@emailaddresshere.com INTRODUCTION 2
SA M P L E C O P Yget Let’s SA M P L E COPY started. R EM S UP LTLSE SA FIT C ONPE SYS In this at some provide SA Msection P L Ewe will look SA M Pingredients L E thatSA Mcertain PLE key nutrients, which can be lacking in a vegan diet. COPY COPY COPY Fortified vegan milk There are many dairy milk alternatives available such as almond milk, oat milk, cashew milk, rice milk and hemp milk.M P L E SA SA M P L E Most brands fortify these milks with a variety of COPY COPY vitamins and minerals including calcium, vitamin B12, SA M P L E COPY and vitamin D. These milks are a versatile ingredient and can be used in baking, smoothies, breakfasts, tea SA M Por enjoyed L E on its own.SA M P L E and coffee, COPY COPY SA M P L E COPY Nutritional yeast Nutritional yeast is a deactivated yeast which can be added to dishes to boost flavour and nutritional content. It hasM a cheesy, worksM well in SA P Lcreamy E flavour andSA Pdishes LE like Warming Mac & Cheese and Courgette Fritters with Avocado, or sprinkled COP Y onto popcorn. C O P Y SA M P L E COPY Nutritional yeast is a source of complete protein, providing all of the essential amino acids that the body cannot produce. SA MPLE SA M P L E SA M P L E Because the yeast is deactivated, it is not like regular yeast which can contribute towards Cissues O PandY COPY COPY gut candida. Look for the fortified versions which have added iron, and b vitamins. SA M P L E COPY SA M P L E COPY Visit: yourwebsite.com Email: your@emailaddresshere.com SA M P L E COPY INTRODUCTION 3
SA M P L E COPY SA M P L E COPY R EM S UP LTLSE SA FIT C ONPE SYS SA L areEa good sourceSA M fibre, PLE BeansM and P pulses of protein, vitamins and minerals. COPY COPY SA M P L E COPY Beans and pulses There are a wide variety of beans and pulses including: Kidney beans Butter beans SA MPLE Haricot beans C Cannellini O Pbeans Y SA M P L E COPY SA M P L E COPY Pinto beans Borlotti beans Chickpeas SA MPLE SA M P L E SA M P L E Red, green, yellow and brown lentils COPY COPY COPY Beans and pulses absorb flavours well, provide a nice texture in recipes and are quite filling. Chickpeas work well in smoothies, sauces and baking. Tofu SA P LofEprotein, iron, calcium, SAmanganese, MPLE Tofu M is a source selenium, phosphorous, magnesium, copper, zinc and COPY COPY vitamin B1. It contains all of the essential amino acids. SA M P L E COPY Tofu comes in two different forms, silken tofu or firm tofu. Silken tofu is the best option to use when the SA M P La smooth E consistency SA PLE recipe requires suchM as smoothies. Firm tofu is better for recipes that require the tofu to C Oit’s P Yand not break up tooC Oduring PY retain shape much cooking. SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY Visit: yourwebsite.com Email: your@emailaddresshere.com INTRODUCTION 4
SA M P L E COPY SA M P L E COPY R EM S UP LTLSE SA FIT C ONPE SYS SA Mshould P Lbe aEcomponent ofSA M PdietLdueE Greens every healthy to the nutrient density they exhibit. A nutrient dense COPY COPY food is a food which contains a high amount of vitamins SA M P L E COPY Greens and or minerals but does not contain a large number of Calories. Greens such asL kale, pak choy, spinach andM spring greens SA M P E SA P LE SA M P L E are particularly good sources of vitamins K, A and C, in addition to manganese and folate. COPY COPY COPY Shelled hemp seed Hemp seeds are the seeds of the cannabis sativa plant. Hemp seeds only contain trace amounts of the psychoactive compound THC and are therefore not going to produce any SA MPLE SA M P L E SA M P L E drug-like effects. C OseedPis Y PY C Ovitamin P YE, Hemp actually very nutritiousC andO contains essential fatty acids, protein, fibre and minerals. Hemp seed has a nutty flavour and works well in recipes like Strawberry oaty smoothie and Creamy quinoa with chocolate & berries. SA M P L E SA M P L E Tahini COPY COPY Tahini is a silky nutty paste made from sesame seeds. SA M P L E COPY Sesame seeds contain copper, manganese, calcium, magnesium, phosphorus, iron, zinc, molybdenum, selenium seeds also SA Mand Pvitamin L E B1. SesameSA Mcontain P LtwoE compounds; sesamin and sesamolin, which are a type CfibreOcalled PY C Obeneficial PY of lignans and have a potentially impact on cholesterol levels and liver health. SA M P L E COPY Tahini is also rich in essential fatty acids and contains some protein. It can be added to SA M P L E COPY SA M P L E COPY SA M P L E COPY salad dressings, smoothies and sauces. It can also be used in snacks, such as energy balls. Visit: yourwebsite.com Email: your@emailaddresshere.com INTRODUCTION 5
SA M P L E aSA MPLE Enjoying healthy COPY COPY vegan diet R EM S UP LTLSE SA FIT C ONPE SYS TheM keyP with any diet orSA lifestyle all of SA LE MisPto Lmake E sure that SA Myour PLE nutritional bases are covered. This includes protein, carbohydrate CO OPY COPY and fat,P asY well as vitamins,C minerals and fibre. A vegan diet can provide for all of your nutritional needs although there are some things that vegans need to consider, especially those who take part in strenuous resistance training. SA MPLE SA M P L E The Importance of Protein COPY COPY SA M P L E COPY Vegan diets tend to be lower in protein so it’s important to use ingredients that boost the protein content of meals. A vegan protein supplement such as pea protein isolate is also a good idea for people who regularly lift weights and exercise intensely. SA MPLE SA M P L E SA M P L E Vegan sources of protein include: COPY COPY COPY Tofu Lentils Quinoa SA M- Edamame, P L Eblack, kidney,SA MetcP L E Beans cannellini C Chickpeas OPY COPY SA M P L E COPY Nutritional yeast SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY Visit: yourwebsite.com Email: your@emailaddresshere.com INTRODUCTION 6
SA M P L E COPY SA M P L E COPY R EM S UP LTLSE SA FIT C ONPE SYS Vegetables, fruits, grains, nuts and seeds also contain protein in smaller amounts but can SA MP L Edaily protein intake. SA M P L E SA M P L E contribute to your In spite ofP consuming high quality vegan protein sources regularly, some people will need C O Y C O P Y C O P Y to consume extra protein. Those looking to increase muscle mass may need to consume 2g per kg of bodyweight per day. Supplements are a convenient way to increase your protein intake. The benefits of consuming this extra protein from a supplement are that it’s quick and convenient. SA MPLE SA M P L E SA M P L E There are a range of vegan protein powders available. Pea, rice, and hemp are the most COPY COPY COPY common. Why do we need protein? We need SA Mprotein P Lfor:E Growth and repair COPY Enzyme production SA M P L E COPY SA M P L E COPY Neurotransmitter production Immune system function SA M P L E SA M P L E SA M P L E Without an adequate supply of protein our bodies cannot function optimally. COPY COPY COPY Protein also helps keep us feeling full and helps us regulate our appetite. Our bodies are unable to store protein in the same way that they can store carbohydrate SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY and fat. Therefore, we need to consume protein at regular intervals throughout the day. Visit: yourwebsite.com Email: your@emailaddresshere.com INTRODUCTION 7
SA M P L E COPY SA M P L E COPY R EM S UP LTLSE SA FIT C ONPE SYS SA M P L E SA M P L E It’s important that vegan diets include a good source of vitamin a healthy C OB12. PB12 Yis a key nutrient forC O Pimmune Y SA M P L E COPY Vitamin B12 system, metabolism and the formation of red blood cells. Because plants don’t produce vitamin B12, it must be obtained from supplements, fortified products and / or nutritional milk alternatives SA M P Lyeasts. E Dairy free SA M PareL E SA M P L E often fortified with vitamin B12. The Vegan Society recommends a minimum intake of 10 micrograms a good C O PperYday. A B12 supplementCisO PwayYto ensure you are getting C Oenough. PY Essential Fatty Acids (Omega 3 6) Sources Omega flaxseed, walnuts, SA MofP L Efatty acids include SA MP LE chia seeds, hemp seeds, avocado, sesame seeds, C O PseedsYand pumpkin seeds. It’sCimportant OPY sunflower to SA M P L E COPY include Omega 3 and Omega 6 fats in your diet because they contribute to cardiovascular and brain health. You can also consume Omega 3 6 fats from supplements. MicroM algaeP supplements of the best SA L E are oneSA Msources P LofEOmega 3 fats.SA M P L E COPY COPY COPY Calcium Calcium is important for the health of teeth, bones, nervous system, blood clotting and muscular SA M PCalcium-containing LE SA Minclude PLE contractions. vegan foods kale, pak choi, spring greens, chia seeds and almonds. CO PfreeYmilk alternatives are fortified C Owith PY Most dairy SA M P L E COPY calcium and just a couple of glasses will get you well on your way to meeting the recommended intake. If you aren’t obtaining the recommended 700mg per day from SA M P L E COPY Visit: yourwebsite.com Email: your@emailaddresshere.com INTRODUCTION 8 SA P may L Econsider a supplement. SA M P L E your M diet, you COPY COPY
SA M P L E COPY SA M P L E COPY R EM S UP LTLSE SA FIT C ONPE SYS Vitamin D SA M P L E SA M P L E SA M P L E Sunshine is the best way to get our vitamin D levels up, but depending on the season, that might sources animal C OnotPbe anYoption. Since the highest CO PofYdietary vitamin D come C from OP Y sources, it makes sense to supplement with vitamin D in the winter. Vitamin D is important for bone and immune system health. Again, many dairy free milk alternatives are fortified with vitamin D. There are two types of vitamin D, D2 and D3. The majority of the scientific community superior formP of L vitamin SA M Psuggest L Ethat D3 is theSA M E D. If supplementing SA MwithPD3L E make sure the label specifies that it’s vegan as many D3 supplements are derived from animal IU forP adults C Oproducts. P YThe Vitamin D Council Crecommends O P Ya daily intake of 5,000 CO Y on days when they do not sunbathe. It is easy to get a blood test done to establish your levels. The Vitamin D Council has produced these reference ranges SA MPLE SA M P L E SA M P L E COPY COPY COPY The Vitamin D Council recommends maintaining serum levels of 50 ng/ml (equivalent to 125 nmol/L), with the following reference ranges: Deficient: 0-40 ng/ml (0-100 nmol/l) Sufficient: 40-80 ng/ml (100-200 nmol/l) High Normal: 80-100 ng/ml (200-250 nmol/l) SA M P L E COPY SA M P L E COPY SA M P L E COPY Iron deficiency is one of the most common deficiencies SA M PIronL isEessential for red SA in the world. bloodM cell P L E production. Healthy red blood cells are important for C OPY COPY the transportation of oxygen around the body. There are SA M P L E COPY Undesirable: 100 ng/ml ( 250 nmol/l Toxic: 150 ng/ml ( 375 nmol/l) Iron many vegan foods which contain iron including lentils, beans, tofu, cashew nuts, chia seeds, flaxseed, pumpkin SA M Pof iron. L EGood sourcesSA MC include P Lpeppers, E kiwis,SA PLE absorption of vitamin oranges,M strawberries, broccoli and cabbage. C OPY COPY COPY seeds and kale. It is beneficial to consume iron with vitamin C because vitamin C helps the Visit: yourwebsite.com Email: your@emailaddresshere.com INTRODUCTION 9
SA M P L E COPY SA M P L E COPY R EM S UP LTLSE SA FIT C ONPE SYS Zinc SA MPLE SA M P L E Zinc is used in over 300 reactions in the body and is C O PforY Osources P Yof important immune system health.C Vegan SA M P L E COPY zinc include lentils, beans, tofu, pumpkin seeds, walnuts, cashews and quinoa. SA M P Lenhancing E SA M P L E Performance supplements C Omay PY Clooking O Pto Y Creatine prove beneficial if you are SA M P L E COPY increase strength and muscle mass. Make sure that the creatine is suitable for vegans before you purchase it, as SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY some capsules may contain gelatine. Visit: yourwebsite.com Email: your@emailaddresshere.com INTRODUCTION 10
SAGre M Pen L Etea &SA M P L E Cnec O Ptari Y ne smoC O ie PY oth 120ml green tea, brewed and allowed to cool 1 ripe nectarine, stone removed 2 tsps chia seeds 10g almonds 2 tsps flaxseed 2 ice cubes SA M P L E COPY R EM S UP LTLSE SA FIT C ONPE SYS Place all of the ingredients in a blender and blend until creamy. SA M P L E SA M P L E Allow to stand for several minutes for a C O Pthicker Y smoothie. C O P Y Consume immediately SA M P L E SERVES 1 COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY PER SERVING: 198 Calories 21g Carbs 6g Protein 10g Fat SA M P L E COPY Visit: yourwebsite.com Email: your@emailaddresshere.com DRINKS 1
SANu Mts P L&E seeds SA M P L E Csmo O Poth Y ie COPY 180ml chilled unsweetened almond milk 40g frozen banana 2 tsps pumpkin seeds 2 tsps sunflower seeds 2 tsps flaxseed 15g walnuts or pistachios 1/4 tsp ground nutmeg 45g nut butter of your choice natural sweetener of your choice, to taste R EM S UP LTLSE SA FIT C ONPE SYS Place all of the ingredients in a blender and blend until creamy. SA M P L E COPY SA M P L E SA M P L E Consume immediately COPY COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SERVES 1 SA MPLE COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY PER SERVING: 406 Calories 18g Carbs 16g Protein 30g Fat SA M P L E COPY Visit: yourwebsite.com Email: your@emailaddresshere.com DRINKS 2
SAInd MP LE SA MP teL E cola ent cho ulg Cmin O Pt YsmoothieC O P Y 300ml vegan milk of your choice (e.g. almond, cashew, rice or oat milk) 50g ripe avocado 5g cocoa powder 5 fresh mint leaves or use 1/2 tsp peppermint extract 25g chocolate flavour plant-based protein powder (optional) 50g frozen banana (or use fresh plus 3 ice cubes) 1 tsp chia seeds R EM S UP LTLSE SA FIT C ONPE SYS Place all of the ingredients in a blender and blend until creamy. SA M P L E COPY SA M P L E SA M P L E Consume immediately COPY COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA MPLE SERVES 1 COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY PER SERVING: 367 Calories 27g Carbs 22g Protein 19g Fat SA M P L E COPY Visit: yourwebsite.com Email: your@emailaddresshere.com DRINKS 3
SAFre MP E en SA M P L E shL gre Csmo O Poth Y ie COPY 40g cooked broccoli florets 160ml coconut water or cold water 1 celery stalk, chopped 30g fresh spinach leaves a pinch of sea salt and ground black pepper 1 small apple, core removed 1-2 tsps spirulina or greens powder (depending on your preference) 3 ice cubes R EM S UP LTLSE SA FIT C ONPE SYS Place all of the ingredients in a blender and blend until creamy. Serve. SA M P L E COPY SA M P L E SA M P L E Consume immediately COPY COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SERVES 1 SA MPLE COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY PER SERVING: 193 Calories 38g Carbs 8g Protein 1g Fat SA M P L E COPY Visit: yourwebsite.com Email: your@emailaddresshere.com DRINKS 4
SAMa Mca P Lfig E smoSA othMieP L E COPY COPY 180ml unsweetened almond milk 60g fresh spinach leaves 70g frozen banana 1 dried fig 1/2 tsp ground cinnamon 10g almonds 25g vanilla flavour plant-based protein powder (optional) 1/2 tsp maca powder R EM S UP LTLSE SA FIT C ONPE SYS Place all of the ingredients in a blender and blend until creamy. SA M P L E COPY SA M PConsume L EimmediatelySA M P L E COPY COPY SA M P L E SERVES C O 1P Y SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY PER SERVING: 287 Calories 32g Carbs 24g Protein 7g Fat SA M P L E COPY Visit: yourwebsite.com Email: your@emailaddresshere.com DRINKS 5
SAPea MP SAom MPLE r L&Ecardam Csmo O Poth Y ie COPY 180ml vegan milk of your choice (e.g. almond, cashew, rice or oat milk) 1 ripe pear, core removed 1/2 tsp fresh ginger, peeled seeds of 3 cardamom pods, ground 25g vanilla flavour plant-based protein powder of your choice (optional) 2 ice cubes R EM S UP LTLSE SA FIT C ONPE SYS Place all of the ingredients in a blender and blend until creamy. SA M P L E COPY SA M P L E SA M P L E Consume immediately COPY COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SERVES 1 PER SERVING: 195 Calories 21g Carbs 21g Protein 3g Fat SA M P L E COPY Visit: yourwebsite.com Email: your@emailaddresshere.com DRINKS 6
SAStra M Pwbe L E rry SA M P L E Coat O yP Y smoothieC O P Y 180ml unsweetened almond milk 60g fresh strawberries 15g oats (use gluten free if preferred) 25g vanilla flavour plant-based protein powder 10g shelled hemp seed or flaxseed 1/2 tsp ground cinnamon 15ml coconut milk 2 ice cubes R EM S UP LTLSE SA FIT C ONPE SYS Place all of the ingredients in a blender and blend until creamy. SA M P L E COPY SA M P L E SA M P L E Consume immediately COPY COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY SERVES 1 PER SERVING: 261 Calories 21g Carbs 24g Protein 9g Fat SA M P L E COPY Visit: yourwebsite.com Email: your@emailaddresshere.com DRINKS 7
SABan M Pana L E & SA M P L E Ctah OP iniY bread C O P Y for the wet ingredients: 3 very ripe bananas, mashed 40ml unsweetened almond milk 75ml olive oil or melted coconut oil 1 tbsp apple cider vinegar 30g tahini 2 tbsps maple syrup (or use natural sweetener of your choice) 1 tsp vanilla extract for the dry ingredients: 200g plain flour (use gluten free if preferred) 50g oats (use gluten free if preferred) 1 tsp baking soda 1 tsp ground cinnamon 1/2 tsp baking powder 1/2 tsp sea salt 40g vegan dark chocolate chips (minimum 70% cocoa) 25g walnuts or pecan nuts, chopped 15g ground flaxseed or shelled hemp seed SA M P L E COPY R EM S UP LTLSE SA FIT C ONPE SYS Preheat oven to 170 C/350 F. Line the base of a medium sized loaf tin with baking paper. SA M P L E SA M P L E untilY C O PMash Ythe bananas in a large C bowl OP smooth. Add the remaining wet ingredients and stir well until combined. In a separate bowl, mix together the dry ingredients, reserving a few chopped walnuts for the topping. SA M P L E COPY SA M P L E SA M P L E C O PAddYthe dry mixture to theCwetOmixture PY SA M P L E COPY into the tin. Use a SA M PPour LtheEtomixture SA MP spatula gently level the surface. Top L E with the remaining walnuts. Bake for C O P40-45 Y minutes or until golden C OandPfirmYon top. The top of the loaf should spring back SA M P L E COPY MAKES 9 SLICES SA M P L E COPY PER SLICE: 281 Calories 35g Carbs 6g Protein 13g Fat SA M P L E COPY and stir well until combined, ensuring that no flour patches remain. when lightly touched. Remove the loaf from the tin and place on a wire rack to cool. SA M PStoreLanyEleftovers inSA MPLE an airtight container C O Pand Yrefrigerate for up to 4CdaysOor freeze P Yon same day. SA M P L E COPY SA M P L E COPY SA M P L E COPY SA M P L E COPY Visit: yourwebsite.com Email: your@emailaddresshere.com SNACKS & TREATS 15
SACho M Pcola L E te tofu SA M P L E Cche O Pese Y cake C O P Y for the base: 30g dried chopped dates 25g walnuts 1/4 tsp sea salt 70g crunchy peanut butter 30g coconut oil, melted 1 tbsp maple syrup 50g oats (use gluten free if preferred) for the filling: 30g vegan dark chocolate (minimum 70% cocoa) 300g silken tofu 1 tbsp coffee granules dissolved in 1 tsp boiling water 40g chocolate flavour plant-based protein powder 30g fres
key nutrients, which can be lacking in a vegan diet. Fortified vegan milk There are many dairy milk alternatives available such as almond milk, oat milk, cashew milk, rice milk and hemp milk. Most brands fortify these milks with a variety of vitamins and minerals including calcium, vitamin B12, and vitamin D.
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)
