WHAT I EAT FOR LIFE (Printer Friendly) PDF

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10 SED
T - B A
N
PL ECIPES
A
R
MADDIE LYMBURNER
DISCLAIMER: I am not a certified nutritionist and make no claims to the contrary. Each
individual’s dietary needs and restrictions are unique to the individual. You are ultimately
responsible for all decisions pertaining to your health. The recipes and information in this
book are provided for educational purposes only. Everyone’s needs are different, and
these recipes and methods reflect specifically what has worked for the author.
Statements within this book have not been evaluated or approved by the Food and
Drug Administration. This website is not intended to diagnose, treat, cure or prevent any
disease. Content should not be considered a substitute for professional medical expertise
or treatment.
All readers who are taking any form of prescription medication should consult with their
physicians before making any changes to their current eating habits.
Neither the publisher nor the author takes any responsibility for any possible consequences
of any person reading or following the information in this book.
Contents
6 10 14
Introduction Questions & 5 Tips To Get
Answers You Started On A
Need To Know Plant Based Diet
18 32 44
Simple Staples Smoothies, Breakfast
Juices, & Latte’s & Brunch
4
56 66 76
All About Oats Situation Snack Soups, Stews,
& Curries
86 100 122
Wholesome Mains Clean Sweets
Vegan Grub & Treats
5
6
Introduction
7
WHAT I EAT FOR LIFE
“Be the change you wish to see in

the world” - Ghandi
I started participating in social

media because I had a mes-
sage, a message of kindness,
compassion, and wellbeing.
The more videos and content
I produced, the more people
from around the world started
to take notice. I now share my
message with thousands of
people daily on YouTube and
Instagram. I couldn’t be more
grateful.
My ultimate goal is to provide

people with knowledge and ex-
amples of how being vegan or
doing plant based eating can be
easy, tasty, fun, and…normal!
I want to normalize veganism,
inspire people to fall back in
love with food, cooking, nour-
ishing their bodies, and remind
people of their compassion and
why being vegan is so beneficial
for not only our health, but for
the animals, and our planet! I’ve
compiled this book, full of over
100 of my “go to”, favourite,
and fan favourite vegan plant
based recipes to share with
the world, in hopes of getting
people inspired, back into the
kitchen, and eating delicious,
wholesome meals, without any
cruelty involved!
8
INTRODUCTION
WHY VEGAN? I felt SO amazing. My athletic I prefer to keep food simple,

performance improved. I lost and keep it as whole as pos-
Well… because there’s no other
weight. I could go on and on sible, using whole ingredients,
option! There’s no option out
about the benefits I experi- food that comes from the earth,
there that benefits our health,
enced right away, just from food that doesn’t need an
the animals, and our planet as
cutting animal products out of ingredient label. Whole foods
much as a vegan lifestyle does.
my diet. But, the biggest ben- nourish your body and provide
I chose to start living a vegan
efit of them all is knowing that all the vitamins and nutrients
lifestyle about four years ago. I
on a day-to-day basis, just by your body needs. BUT don’t
made the switch, alongside my
choosing to eat plant foods, I expect “healthy”, bland tasting,
amazing partner Kyle, after he
save: 1,100 gallons of water, “cardboard” meals, not here! I
showed me many videos/docu-
45 pounds of grain, 30 sq. ft. am all about things tasting as
mentaries about veganism.
of forested land, 20 lbs of CO2 “real” and delicious as possible.
What really got me was watch- equivalent, and ONE ANIMAL’S I think I’ve found the balance
ing Gary Yourofsky’s “the best LIFE, every single day. between “healthy” and “tasty”.
speech you will ever hear”
I care about my health, I care I hope you enjoy this book as
and then seeing footage from
about this tiny little planet we much as we enjoyed creating it!
inside a slaughterhouse. Every
all call home. I care about every It’s amazing to see hard work
bone in my body is made of
single being that inhabits our and passion come to life. Please
compassion and kindness, and
home. There is no other option. put this book to good use! It
seeing the conditions these
would mean the absolute world
animals were in, what they go
to me if this book became your
through, what we as humans WHAT YOU
“go to” for plant based recipes
have decided is “humane”. I just
CAN EXPECT in the kitchen. Much love, and
couldn’t believe that I was not
happy food making!!
only consuming, but supporting This book is a compilation of all
such a cruel and unnecessary of my favourite vegan recipes - Maddie
industry. Right away I stopped I’ve created and tweaked over
eating meat, and then a few the course of four years being
weeks later I officially cut all vegan. I want to provide people
animal products out of my diet. with simple recipes, using
easy-to-find ingredients, that
We spent endless hours re-
will nourish your body, but not
searching, watching documen-
compromise on taste! Most of
taries, videos, reading books,
these recipes are vegan takes
basically anything we could get
on classic recipes, but they are
our hands on that provided us
meant to provide people with a
with more information about
plant based alternative to their
this lifestyle. I felt like a cloud
favourite dish. Not only are
had been lifted from my face,
these recipes vegan, but they
like my blinders had finally
also stay away from things like
been removed. I could see
processed sugars, oils, etc.
things so clearly.
9
10
Questions
& Answers
You Need To
Know!
11
WHAT I EAT FOR LIFE
Here are some frequently asked questions about being vegan &
eating a plant based diet
Q: WHERE DO VEGANS GET THEIR PROTEIN FROM?

A: This is probably the most common question across the board for all vegans. Somehow, people got the
idea that we need huge amounts of protein, way more than is even recommended! You actually don’t need
as much protein as you might think, and it’s easy to get all the protein you need from plant foods! This is
especially true of things like nuts, seeds, beans, soy, grains, and even greens! The U.S recommended daily
intake of protein is about .36 grams per pound of body weight. So, for a 120lb person, you’re looking at about
43 grams of protein. I easily hit well over 60 grams of protein per day without even having to think about it!
Where do animals get their protein? They get it from PLANTS! Every plant food contains some amount of
protein. If you are eating a wide variety of whole plant foods, and you are eating enough food daily, you will
get a nice mix of amino acids, and therefore get enough protein.
Check these links out for more info:
»»https://nutritionfacts.org/video/do-vegetarians-get- »»https://goo.gl/FwfG7J
enough-protein/
Q: WHERE DO VEGANS GET B12?
A: B12 is the only essential nutrient that is not present in the modern day vegan diet. Our world has
become so sterile that the naturally occurring B12 bacteria is very hard to find naturally these days. It is
said that about 40% of the world’s population is B12 deficient. Sadly, vegans do not make up 40% of the
world’s population, so this isn’t just a “vegan problem”. Even people who consume animal products can
become deficient in B12! If you do consume animal products, you are actually being supplemented in
some form, as the animals that are raised for “food” are injected with a B12 supplement. Supplementing
B12 is very important for everyone, not just vegans!
»»http://veganhealth.org/b12/rec »»https://goo.gl/YAbjYz
»»https://goo.gl/M7JrUy
Q: WHERE DO VEGANS GET IRON?

A: Another common misconception is that vegans cannot get sufficient amounts of iron through their
diet. Iron deficiency is the most common deficiency in the world. I personally struggled with my iron levels
before going plant based and was recommended to up my consumption of red meat, and take an iron
supplement. After going plant based, I got a blood test to check my levels and my doctor was astonished
at how perfect my levels were, as well as how high my iron levels were! It is very easy to obtain the right
amount of iron, eating a plant based diet. Foods like: lentils, beans, tofu, cashews, hemp seeds, pumpkin
seeds, kale, and quinoa are all great sources!
»»https://www.vegansociety.com/resources/nutrition- »»https://www.youtube.com/watch?v=R9t4rQTAJzo
and-health/nutrients/iron
Q: WHAT ABOUT GLUTEN?

A: Many people ask if gluten is allowed on a vegan diet, or if it is healthy to consume in general. I person-
ally am not bothered by eating gluten and don’t experience any bad health effects from eating it, so I do
incorporate wheat/gluten into my diet in small amounts. My advice would be to experiment! Many people
can have minor intolerances to gluten, and it could be beneficial to stick to more gluten free options.
12
QUESTIONS & ANSWERS YOU NEED TO KNOW!
Q: WHY NO OIL?
A: As you may already know, or you will soon find out, I choose not to cook with any type of refined oil: o co-
conut oil, olive oil, vegetable oil… nothing! Many people believe oil to be a “health food”, but science indicates
otherwise. Many people choose to stay away from refined sugar and can easily agree that refined sugar isn’t
a “health food”, but when it comes to refined oils, we seem to think they will benefit our bodies in some way.
Oil has been demonstrated to raise LDL or “bad” cholesterol in the body, which is a major risk factor for the
leading cause of death, heart disease. I find, after eating a very oily meal, I feel very sluggish, and I tend to
get very bad breakouts from it. I won’t bore you with science and facts (please check out the links provided
for more in-depth info), but all I can say is...no oil!
»»https://www.youtube.com/watch?v=LbtwwZP4Yfs
Q: WHY WHOLE FOODS? WHAT DOES “WHOLE FOOD VEGAN” MEAN?

A: A whole food vegan diet focuses on eating foods that are in their whole state, meaning they haven’t been
artificially processed. Think: foods that come from the earth and don’t require an ingredient label! These
would be whole grains, vegetables, fruits, nuts and seeds, etc. This doesn’t mean no steamed veggies or
blended sauces (steaming and blending are “processes”). This just means the foods you are consuming
don’t contain any refined ingredients, like oils, sugars, etc., and haven’t been relieved of key components,
like fibre, phytonutrients, antioxidants, etc. So why whole foods and what are the benefits? A whole food
vegan diet is the best diet that has proven capacity to prevent and reverse many ailments and diseases,
such as diabetes, obesity, heart disease, and even things like cancer and ADHD. I encourage you to check
out the links provided below, for more information to back up these statements.
»» https://www.youtube.com/watch?v=Wofs3rFnggs »» https://www.forksoverknives.com/category/success-stories/#gs.
yoX9F4c
»» http://dresselstyn.com/JFP_06307_Article1.pdf
Q: WHAT ABOUT SOY?

A: Soy is another controversial topic. Many people believe that soy is very unhealthy and can disrupt
hormones in the body, but many people do not really know why they think that. Multiple studies have
come out, since the soy industry boomed, saying that soy is unhealthy.. Many of these studies were
not even conducted on humans (most on rats, and other animals), and the amounts of soy given to the
animals were very unrealistic. On the other hand, peer reviewed research from plant based medical
doctors show that soy is perfectly healthy to consume in realistic amounts.
See links provided below:
»» https://www.youtube.com/watch?v=osAJOlSFdEo »» http://www.theveganrd.com/2011/03/soyfoods-in-asia-how-much-
do-people-really-eat/
»» https://www.youtube.com/watch?v=Rul79Nxxhy4
Q: DOES BEING VEGAN MEAN A LOT OF FOOD PREP?

A: This totally depends on what type of lifestyle you’re coming from and what kind of vegan lifestyle you
wish to lead. If you are used to constantly consuming “convenience” foods, fast food, etc. then there will
be more food preparation than you are used to. You will get into a routine, and find meals you enjoy,
and eventually it will be second nature to you! Incorporating useful devices, like a slow cooker and rice
cooker/instant pot, can help you save time in the kitchen. You can also make big batches of meals and
“meal prep”/freeze things for the week, if you are a busy individual! I find that getting in the kitchen, be-
ing hands on, and creating each one of my meals is so rewarding!
Q: WILL GOING VEGAN HELP ME TO LOSE WEIGHT?

A: Eating a vegan or plant based diet is considered to be much healthier than the SAD (Standard Ameri-
can Diet), and can most definitely help with weight loss! Of course you need to be mindful of what plant
based foods you are putting into your body, and also remember to exercise, get proper sleep, stay
hydrated, etc. as many factors can play into weight loss. I personally experienced a 15 lb weight loss in
the first month of going vegan.
13
5 Tips to get
started on a
plant based
14
diet
15
WHAT I EAT FOR LIFE
So you’re not vegan, as yet. Or you’re vegetarian and thinking about

making the full switch, or maybe you’ve tried the vegan lifestyle and
just can’t seem to stick to it. In any case, here are 5 main tips to help
get you started, and keep you on track!
1. GO AT YOUR OWN PACE
You don’t need to become an overnight vegan, or cut out animal products cold turkey! Sure, for some
that might be the most effective way, but for most, radical change can be intimidating! This can be espe-
cially true when a change involves such a big part of our lives, like food. Take it one day at a time! Start
incorporating more plant based meals into your weekly routine. Cut out and replace one animal product
at a time, Do whatever you need to do to make the transition the easier and more comfortable for you!
2. EDUCATE, EDUCATE, EDUCATE!
Personally, when I made the switch to a vegan lifestyle, the one thing that helped me the most was educat-
ing myself, as much as I possibly could, in all aspects of veganism. My boyfriend and I spent hours, upon
hours, upon hours, watching YouTube videos, reading books, watching documentaries, basically anything
we could possibly get our hands on that could give us additional insight. When you are learning, you
are growing. You are opening your mind to new ideas and new concepts you might not be familiar with.
When you are educated on something, it makes it a heck of a lot easier to understand WHY you are do-
ing this, in the first place. Sure, you might know it’s healthy for you, and it might help you lose a bit of
weight, but either of those reasons can so easily become lost and overpowered by the newness of an
idea. Health is important! When you are educated on the other reasons for veganism, such as preventing
animal cruelty and adhering to a higher ethical standard, or the environmental impacts of consuming
animal products, it strengthens your initial reasons to stick to it. Educating and knowing more about this
lifestyle will not only help YOU succeed, but it will also keep you passionate about WHY you are doing
this, and that passion and knowledge will spread to others, as you help them to see why being vegan is
such a wonderful and obvious choice.
(See resources)
3. GET STOCKED UP, AND STAY STOCKED UP!
One of my biggest tips to succeeding at this lifestyle is having a stocked fridge and pantry. When you’re
fully stocked, you will always have something to create a meal out of! “What should I be stocked up on?”
is probably your next question. Well, you definitely want to be stocked up on staple foods that you eat
almost on a daily basis. For me, these consist of: oats, rice, quinoa, beans, bananas (fresh & frozen), chia/
hemp seeds, maple syrup, and then of course a variety of fresh fruits & veg! This list may differ for you
depending on what you like, and the meals you create on a weekly basis. But, the moral of the story is,
get stocked up. Buy foods in bulk, buy foods you ENJOY eating, and have a fully stocked kitchen!
16
5 TIPS TO GET STARTED ON A PLANT BASED DIET
4. FIND YOUR LOCAL VEGAN COMMUNITY/SUPPORT GROUP
When I made the switch, I did it with Kyle by my side, and I also had a few friends that were already
vegan, long with the amazing community of people I found online, through YouTube and other platforms.
Having those people around me made me know I wasn’t alone. I had someone to talk to, relate to, and
ask questions! This is SO important. Many people feel discouraged or like “the odd one out” when they
don’t have any other plant based eaters around. It can be difficult to try and do this all on your own!
That’s why finding a local community or if that isn’t possible for you, connecting with others online, will
make the transition easier.
5. EAT A VARIETY OF WHOLE, PLANT FOODS & BE OPEN TO TRYING NEW FOODS!
Just because it’s vegan doesn’t mean it’s healthy! Of course most vegan foods are much healthier than
foods someone would normally consume in the “Standard American Diet” or “SAD” diet. But, just like
anyone else, we still need to make sure we are getting enough of the good stuff: essential vitamins,
minerals, and nutrients! “Good stuff” is found in foods that come from the earth, foods in their whole
form, foods that don’t need an ingredient label! These are foods like potatoes, fruits, vegetables, whole
grains, beans/legumes etc. These are the foods that are designed for the human body! Eating a variety
of these plant foods, and eating enough, will ensure that you receive all your essentials.
Also, be open minded, willing to try new foods! I was one of the pickiest eaters growing up. I never
wanted to try new things, and just stuck to my basic repertoire. Before being vegan, I hated such foods
as avocados, beans, sweet potatoes, etc. Now, I could never live without them!
It’s about re-learning how to enjoy simple foods again, retraining our taste buds, if you will! The first few
times you try something, you might not like it! And that’s ok. Just don’t exclude it from the picture forever.
Incorporate vegetables you don’t like into recipes where you don’t taste them as much, and eventually
you might just end up liking them!
RESOURCES OIL FREE
If you see this symbol next

https://nutritionfacts.org/
to a recipe, it means it is
https://www.youtube.com/user/NutritionFactsOrg “oil free”. Oil free generally
means it is free from refined
http://www.cowspiracy.com/
or added oils such as olive
http://www.whatthehealthfilm.com/ oil, coconut oil, etc.
https://www.forksoverknives.com/
https://www.drmcdougall.com/ GLUTEN FREE

http://www.pcrm.org/
If you see this symbol next to
http://www.nationearth.com/
a recipe it means it is either
naturally gluten free, or the
recipe can be made gluten
free by swapping things
like flours, or using certified
gluten free ingredients.
17
Simple
Staples
18
This section is small, but
mighty! It is full of simple, yet
resourceful recipes that you will
find yourself referring back to
as you work your way through
this book. In this chapter, you
will find simple, easy to follow
recipes for things sauces,
dressings, DIY almond milk, and
how to make simple, oil-free
French fries. These are “simple
staple” recipes that I always use
in my kitchen when I’m cooking
or baking!
19
WHAT I EAT FOR LIFE
DIY ALMOND MILK

INGREDIENTS
1 cup raw almonds (soaked overnight)

3-4 cups filtered water 4. Place a nut milk bag over a large bowl and
1/2 tsp vanilla extract slowly pour the almond milk mixture into
1-2 Tbsp. maple syrup or 1 medjool date (pitted) the bag. Gently squeeze the bottom of the
1/4 tsp cinnamon bag to release the milk.
5. Whisk in the cinnamon.
1. Place almonds in a bowl and cover with a 6. Using a funnel, pour into a large glass jar
couple inches of water. Soak the almonds and secure lid. Store in the fridge for up to
in water overnight (about 8 to 10 hours). 3 to 4 days. Shake the jar very well before
For a quick-soak method, soak the almonds drinking as the mixture separates when sit-
in boiled water for 1 hour. Rinse and drain ting.
well.
FLAVOR OPTIONS:
2. Place drained almonds into a blender along
with the filtered water, maple syrup, and Strawberry - 2 cups frozen or fresh strawberries
vanilla extract. blended into mixture
3. Blend on the highest speed for 1 minute. Chocolate - 2 Tbsp. cocoa powder & extra Tbsp.
maple syrup blended into mixture
20
SIMPLE STAPLES
21
WHAT I EAT FOR LIFE
DIY COCONUT MILK

INGREDIENTS
1.5-2 cups (depending on how fatty you like your

milk) unsweetened shredded coconut
4 cups filtered warm water
1 tsp vanilla extract
1-2 Tbsp. maple syrup or 1 medjool date (pitted)
1. Add shredded coconut, warm water, vanilla,

and maple syrup to a blender. Blend on high
for 2-3 minutes until thick and creamy.
2. Place a nut milk bag over a large bowl and

slowly pour the coconut milk mixture into
the bag. Gently squeeze the bottom of the
bag to release the milk.
3. Using a funnel, pour into a large glass jar

and secure lid. Store in the fridge for up to
3 to 4 days. Shake the jar very well before
drinking, as the mixture separates when
sitting.
When making homemade milks, you will be left with

this beautiful pulp! DO NOT throw it away!! I prefer to
use the pulp, rather than throwing it away, to be less
wasteful and more resourceful. After squeezing out
as much water as possible, you can either dehydrate
it in the oven, to use as almond meal/flour in reci-
pes (throw it into burgers, smoothies, or my banana
bread recipe!), or freeze it and save it for a later date!
22
SIMPLE STAPLES
BBQ SAUCE
INGREDIENTS
1/2 cup ketchup

2 Tbsp. coconut sugar
1 tsp vinegar
1 tsp garlic powder
1 tsp smoked paprika
1 Tbsp. blackstrap molasses
1. Combine all ingredients in a medium sized

mixing bowl.
2. Whisk until well combined.
CHEESE SAUCE
INGREDIENTS
2 cups diced potatoes

1 cup diced carrots
1/4 cup diced onion
1 cup nutritional yeast
1 Tbsp. garlic powder
1/2 cup of water from the pot (used to boil
veggies)
1/3 cup plant based milk (I like almond for this
recipe)
Juice from 1/2 a lemon
1. Boil the potatoes, carrots, and onions in a 3. Next, add nutritional yeast, garlic powder, plant
medium sized pot for about 5-7 minutes, or based milk, and lemon juice to the blender.
until the potatoes are soft. Blend on high until very smooth.
2. Using a slotted spoon, transfer the cooked 4. Optional: I like to add a Tbsp. of miso paste for
veggies into a blender, leaving the water an extra cheesy flavour, or a few tsps. of srira-
behind. Then, pour ½ cup of the water from cha for an extra kick!
the pot into the blender.
23
WHAT I EAT FOR LIFE
GARLIC HEMP AIOLI

INGREDIENTS
1 cup hemp seeds

juice of 1 lemon
1 raw clove of garlic
5-6 Tbsp. of plant based milk
1/2 tsp each salt & pepper
1. In a high speed blender or food processor,

blend all ingredients on high for 1-2 minutes
or until mixture is very smooth.
LEMON MAPLE
TAHINI DRESSING
INGREDIENTS
3 Tbsp. tahini
1/2 of one lemon, juiced
1 Tbsp. maple syrup
2-3 Tbsp. hot/warm water
1. Combine all ingredients in small bowl, using

a small whisk or fork.
2. If the texture is too thick, add more water.
24
SIMPLE STAPLES
CASHEW SOUR
CREAM
INGREDIENTS
1.5 cups soaked cashews

1 Tbsp. apple cider vinegar
Juice of 1 small lemon (start out by doing half,
and taste to see how you like it! I prefer more
lemon in mine).
1/2-1 tsp salt
1. In a medium sized bowl, cover cashews with water (they

swell in the soaking process, so make sure to cover with
enough water). It’s best to soak them overnight, but you
can also soak them in very hot water for 20 minutes.
2. Drain and rinse the cashews, and then transfer them into
a blender or food processor. Add the remainder of the
ingredients and blend on high for 1-3 minutes or until very
smooth (there should be no cashew chunks or pieces).
TOFU CHEESE
INGREDIENTS
1/3 cup (100g) firm tofu

1 garlic clove
2.5 Tbsp. tapioca flour/starch (or sub for corn
starch)
1 cup plant based milk
1/2 tsp salt
1. In a blender, combine all ingredients and blend on high

until mixture is very smooth.
2. Transfer mixture to a small pot, and warm on medium-low

heat, stirring constantly for about 5-10 minutes. The cheese
will start to become sticky and turn into almost a “melted
cheese texture”.
3. Once heated, use immediately.
4. Optional: I like to add a Tbsp. of miso paste for an extra

cheesy flavour, or a few tsps. of sriracha for an extra kick!
25
WHAT I EAT FOR LIFE
SIMPLE SALSA
INGREDIENTS
4 small fresh tomatoes (diced and drained of

juice)
1/2 of a red onion (diced)
Small bunch of coriander (finely chopped)
Juice of 1/2 a lime
1/2 tsp salt & pepper each
1. Combine all ingredients in a medium sized

bowl, and toss.
EASY GUACAMOLE
INGREDIENTS
1 avocado
2 Tbsp. lemon juice
Pinch of salt
1. Scoop the avocado into a small bowl and,

using a fork, mash to a smooth consis-
tency.
2. Mix in the lemon juice and a pinch of salt.
26
SIMPLE STAPLES
CHEESY VEGAN PARM
INGREDIENTS
1/4 cup nutritional yeast flakes

1/2 tsp salt
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 cup sunflower seeds
6 medium sized Brazil nuts
1. Add all ingredients to a blender or food

processor and blend until nuts/seeds are a
nice grainy texture.
TOFU CRUMBLE
INGREDIENTS
300g of extra firm tofu 3. Evenly spread the tofu onto a bak-
1 Tbsp. chilli powder ing sheet lined with parchment
1/2 tsp garlic powder paper.
1/4 tsp chilli flakes (omit if you don’t like
4. Bake for 20-25 minutes tossing the
spice)
tofu halfway through.
1/2 tsp dried oregano
1/2 tsp paprika
1 1/2 tsp cumin
1 tsp each salt & pepper
3 Tbsp. tamari
1 Tbsp. maple syrup (optional)
1. Preheat oven to 400°F
2. Crumble the tofu into a bowl. Add

the tamari, spices, maple syrup,
and toss until the tofu is nicely
coated.
27
WHAT I EAT FOR LIFE
BREADCRUMBS
INGREDIENTS
4 slices of your favourite bread (Use GF bread to

make this recipe GF)
1 Tbsp. Italian herbs (I use a mix of oregano,
basil, parsley, and thyme)
Pinch of salt
1. Preheat oven to 400°F
2. Add the bread slices to a blender or food

processor and blend until a crumb texture.
3. Spread the breadcrumbs out evenly onto a

baking sheet lined with parchment paper.
4. Mix in the herbs and salt.
5. Toast in the oven for 10-15 minutes, or

until golden brown, tossing halfway.
6. Store in an airtight container in the fridge.
CHIA JAM
INGREDIENTS
1 cup fruit of your choice (I like to use raspber-

ries or blueberries)
1 Tbsp. chia seeds
2 Tbsp. maple syrup
1. Heat raspberries and maple syrup in a

saucepan on medium low heat and bring
to a simmer.
2. Add in your chia seeds and simmer on

low heat until most of the water has
evaporated, stirring occasionally.
3. Remove from heat and transfer to a jar

with a lid. Let jam set in fridge for 15-20
minutes before using.
28
SIMPLE STAPLES
COCONUT WHIPPED CREAM
INGREDIENTS
1 (14oz) can of coconut cream

1-2 Tbsp. maple syrup
1. Refrigerate can of coconut cream in the fridge for 8

hours or overnight.
2. After chilling the can, open the can and scoop the solid
white coconut cream into the bowl. Discard the coco-
nut water or save it for another use (such as coconut
water ice cubes).
3. Using an electric hand mixer or a stand mixer with

the whisk attachment, beat the cream until fluffy and
smooth. Add in sweetener to taste and vanilla.
4. Return whipped cream to fridge until ready to use. It

will firm when chilled, and soften at room temperature.
CRISPY OIL FREE FRENCH FRIES

1. Preheat oven to 450F
2. Slice potatoes into 1-2 cm thick

sticks
3. Steam or boil the potatoes for 10

minutes (They should still be hard).
4. Transfer fries to a baking sheet

lined with parchment paper.
5. Add any seasonings of your choice,

and bake for 30 -40 minutes flip-
ping half way.
6. The potatoes should be nice and

golden on the outside, yet fluffy in
the middle.
29
WHAT I EAT FOR LIFE
SIMPLE TOFU
MARINADE
INGREDIENTS
1/4 cup tamari (or soy sauce) 1. Whisk all ingredients in a medium sized bowl.
1 tsp. garlic powder
2. Marinate your tofu in this mixture for 10-15
½ tsp. paprika
minutes then sprinkle with sesame seeds,
½ tsp. cumin
before cooking, for a simple and clean tofu
Sesame seeds to coat the tofu in
recipe.
30
SIMPLE STAPLES
FLAX & CHIA EGGS
INGREDIENTS
1 tbsp. ground flax seeds + 3 tbsp. water

OR
1 tbsp. chia seeds + 3 tbsp. water
1. In a small bowl, combine flax or chia with

water and stir.
2. Let sit for about 5 minutes until the mix-

ture becomes thick and gel like.
31
Smoothies,
juices, &
latte’ s
32
Whether it be for breakfast, a
quick afternoon pick-me-up,
or a nice warm drink to cap
your evening, this section has
got you covered! Each drink is
filled with vitamin and nutrient
rich, plant based ingredients, to
revitalize and nourish every cell
in your body!
WHAT I EAT FOR LIFE
MANGO PASSION FRUIT SMOOTHIE

I first discovered this combination when I was in Thai-
land. It soon became a daily smoothie ritual for me.
Now, it brings me my little slice of paradise whenever
I’m missing the tropics.
INGREDIENTS
2 cups frozen mango

2 passion fruit (save ½ of 1 passion fruit for topping)
1/4 cup lime juice
1. Blend all ingredients (saving ½ of a passion

fruit for the topping) in a blender on high
until smooth.
2. Top your smoothie with the extra passion

fruit & enjoy!
Tip: make sure you’re using ripe passion fruit! The

passion fruit should be very wrinkly on the outside.
This ensures that your passion fruit will be more
sweet than sour!
CHOCOLATE PEANUT BUTTER

SMOOTHIE
Well, let’s be real. Who doesn’t like chocolate, peanut
butter, and bananas? This creamy, chocolaty smoothie
is decadent, yet packed with healthy and nutritious
ingredients!
INGREDIENTS
1 large frozen banana

2 soft medjool dates (pitted)
1 Tbsp. cocoa powder
2-3 Tbsp. natural peanut butter
1 Tbsp. hemp seeds (optional)
1-1.5 cups your choice of plant milk (I prefer al-
mond for this recipe)
1. Blend all ingredients in a blender on high

until smooth.
2. Serve with an extra sprinkle of cocoa powder

on top!
34
SMOOTHIES, JUICES, & LATTE’S
RASPBERRY SUNSHINE SMOOTHIE

This smoothie is the perfect summer morning pick-me-
up (or any morning for that matter). Creamy, citrusy,
and naturally sweet!
INGREDIENTS
1 cup frozen raspberries

2 oranges
1 frozen banana
1 cup almond milk (for extra creaminess add ½
cup milk and ½ cup vegan yogurt)
1/2 tsp vanilla
1. Blend all ingredients in a blender on high

until smooth.
CINNAMON BUN SMOOTHIE

Creamy, dreamy, cinnamon bun smoothie! Tastes like
a dessert, yet packed with healthy and nutritious ingre-
dients. Definitely one of my favourite smoothie combo’s!
INGREDIENTS
1 frozen ripe banana

1.5 cup almond milk (original)
1 medjool date (pitted)
1/2 tsp vanilla extract
1/2 tsp ground cinnamon, plus more to taste (op-
tional)
1/2 cup quick oats (Use certified GF oats to make
this recipe GF)
1/3 cup vegan yogurt
6-7 ice cubes
1. Add all ingredients into a blender and blend

until smooth.
2. Top with extra cinnamon & enjoy!
35
WHAT I EAT FOR LIFE
GREEN MACHINE SMOOTHIE

Green smoothies are my favourite type of smoothies. A
great way to get that daily dose of green nutrition while
enjoying a super tasty smoothie!
INGREDIENTS
2 cups leafy greens (I prefer to use spinach or kale)

1 cup water or coconut water
1 cup plant milk of your choice
1 tbsp. hemp seeds
2 tsp chia seeds
1/2 cup frozen mango
1/2 cup pineapple
1 frozen banana
1. Add all ingredients in a blender, putting the

greens in the blender first.
2. Blend until smooth & enjoy!
BLUEBERRY CITRUS SMOOTHIE

Chock full of antioxidants, this blueberry smoothie will
refresh and vitalize you from head to toe!
INGREDIENTS
1 cup unsweetened almond milk

1 cup freshly squeezed orange juice
1 tablespoon chia seeds
1 tablespoon hemp seeds
1 frozen banana
2 cups (320g) frozen blueberries
1. Add all ingredients into a blender and blend

until smooth.
36
CARROT ORANGE GINGER JUICE

As soon as I discovered this simple combo, I knew it would
become a juice staple of mine. This delicious combo is
packed with vitamin C, anti inflammatory properties,
plus vitamin A from the carrots, which give you that
healthy looking glow!
INGREDIENTS
(makes approx. 32 oz. of juice)

3 lbs of carrots (approx. 10-12 medium sized
carrots)
6 small-medium sized oranges (peeled)
2 inch thumb of ginger (or more if you like ginger)
WATERMELON LIME JUICE

Leftover watermelon? Picked a watermelon that doesn’t
taste so great? Or just want to drink your watermelon?
This juice is perfect for you! Makes for a great “sitting
by the pool in the summer” drink!
INGREDIENTS

3 cups watermelon
Juice of half a lime (or more if you like lime)
1 large orange (peeled)
Fresh mint leaves for garnish
37
WHAT I EAT FOR LIFE
BEET APPLE CARROT JUICE

Beets are the one vegetable that I’m not a huge fan
of. But this juice… I’m it’s #1 fan! Sweet, a little earthy,
with a small kick from the ginger… this juice is perfectly
balanced!
INGREDIENTS

2 medium sized beets
3 inch piece of ginger
7 medium sized carrots
3 apples
GREEN JUICE
The good ol’ green juice! Everyone loves a green juice
once in a while. It makes us feel like we’re doing some-
thing good for ourselves… because we are! This juice is
my go to when it comes to making a juice that’s full of
green goodness.
INGREDIENTS

1 large cucumber
2 green apples
1 lemon
4 stalks celery
2 large handfuls spinach
2 stalks of kale
38
PINEAPPLE TURMERIC JUICE

I call this one the flu buster. It’s packed full of vitamin C,
and anti inflammatory properties from the fresh ginger
and turmeric. No cold or sickness stands a chance! Plus,
it tastes delicious!
INGREDIENTS

1/4 of a large pineapple
1 grapefruit (peeled)
1 lemon (peeled)
1/2 inch piece of ginger
1/2 inch piece of fresh turmeric (or use ½ tsp tur-
meric spice)
APPLE STRAWBERRY JUICE

Simple and sweet. One of my favourite ways to use up
strawberries that are about to go off. Makes for a yummy
summer “cocktail” style drink!
INGREDIENTS

2 red delicious apples
3 cups strawberries
39
WHAT I EAT FOR LIFE
SPIRULINA LATTE
When I first discovered spirulina, I wanted to use it in anything and everything! Spirulina is a blue-green algae that
is known to detox heavy metals, boost energy, is high in protein, and many other vitamins and minerals - a real
superfood! I normally throw spirulina into a smoothie, but I was craving a hot drink… so I thought “why not”? The
“why not?” thought soon turned into a “heck yes!” after creating this latte.
INGREDIENTS
1 tsp spirulina powder 1. Blend all ingredients, in a blender on high,

2 cups plant milk until smooth.
1/4 tsp cinnamon
2. Transfer to a small pot and warm on medium
3 medjool dates (pitted)
heat until steamy!
1/2 teaspoon vanilla extract
pinch of sea salt 3. Serve with an extra sprinkle of cinnamon on
top and enjoy.
40
CHAI LATTE
Every time I go to a coffee shop, I order a chai latte. It’s been my go to for years! But, sometimes having a nice cup
of chai in the comfort of your own home is just what you need. The chai aroma in the kitchen alone is enough to
make me want to stay in!
INGREDIENTS
1.5 cups filtered water 2. Remove from heat. Add plant milk, maple
1.5 cups plant milk of your choice syrup and stir. Warm for 2-3 minutes off the
1.5 Tbsp. loose leaf chai tea heat, and then pour into 2 serving mugs, us-
1 tsp ground cinnamon, ing a fine mesh strainer.
1 tsp ginger powder,
3. Taste and adjust seasonings as needed, add-
1/2 tsp black pepper
ing more maple syrup for sweetness, and
1/2 tsp ground cloves
ground cinnamon for a little extra warmth.
1/2 tsp cardamom
2 Tbsp. maple syrup
1. Add water, tea and spices to a saucepan and

bring to a boil over high heat. Reduce heat to
low and simmer for another 10-15 minutes to
fully steep.
41
WHAT I EAT FOR LIFE
TURMERIC LATTE
This golden milk makes me feel like I’m glowing from the inside out! Turmeric has so many wonderful benefits from
anticancer to anti inflammatory properties. There’s really nowhere you can go wrong!
INGREDIENTS
2 cups almond or coconut milk of your choice (I 1. To a small saucepan, add milk of your choice,
prefer a mix of both!) ground turmeric, ground ginger, cinnamon
1 tsp ground turmeric stick, black pepper, and maple syrup.
1 Tbsp. maple syrup
2. Whisk to combine and warm over medium
1 cinnamon stick (or ¼ tsp ground cinnamon)
heat. Heat until hot to the touch, but not boil-
Pinch of ground pepper
ing - about 4 minutes - whisking frequently.
Pinch of ground ginger
3. Turn off heat and serve immediately. You can
adjust flavours to your preference (add more
sweetener, or more spices). Divide between
two glasses, leaving your cinnamon stick be-
hind. I like to top mine with an extra sprinkle
of turmeric and cinnamon!
42
Breakfast &
brunch
Breakfast! The most important
meal of the day. Start the day
off right, with one of these
classic yet nutritious breakfast
recipes! Or impress your guests
with a tasty Sunday brunch!
WHAT I EAT FOR LIFE
FRENCH TOAST
Nothing says breakfast like French toast! I’m totally ob-
sessed with this recipe. It is super simple, with healthy,
wholesome ingredients, and the taste is out of this world!
It tastes even better with a nice dollop of coconut whipped
cream and some fresh strawberries on top!
INGREDIENTS
2 Tbsp. chia seeds

1 Tbsp. maple syrup
1 cup plant milk of your choice (I prefer almond
for this recipe)
1/2 tsp ground cinnamon
Pinch of nutmeg
4-5 slices rustic style bread (if using sliced, recipe
may turn out soggy) (Use GF bread to make this
recipe GF)
1. Blend all ingredients (except bread) in a food

processor or blender until chia seeds are
ground. Let mixture sit for a few minutes
in the fridge until it assumes a gelatinous
texture.
2. Preheat a non-stick pan over medium heat.

It is important that the pan is hot before you
start cooking!
3. Dip each slice of bread in the batter for

about 20 seconds on each side. If your bread
is dry, leave it in a little longer. If you’re using
sandwich bread, it should only need 25-30
seconds total to soak.
4. Place on pan and cook until golden brown

on the underside. Carefully flip and cook
until the other side is golden brown as well,
3-4 minutes.
46
BREAKFAST & BRUNCH
EASY, CRUNCHY, GRANOLA

Whether it be a yogurt parfait, topping a delicious
smoothie bowl, or eaten on it’s own, everyone could
use some granola! This granola recipe is super simple,
has crunchy clusters and is made without oil, can you
believe it?
INGREDIENTS
1 ¾ cup rolled oats (use certified GF oats to make

recipe GF)
3/4 cup puffed rice cereal
2 Tbsp. sliced almonds
2 Tbsp. dry quinoa
2 Tbsp. raisins
2 Tbsp. coconut flakes
1/2 cup maple syrup
1/2 tsp cinnamon
pinch of ginger spice
pinch of salt
2. In a large mixing bowl combine all ingredi-

ents until dry ingredients are well coated.
Then transfer mixture to a lined baking sheet
and press evenly (about ¼ inch thick).
3. Bake for about 10 minutes or until the edges

start to brown. Let cool completely, then
break it up into chunks and store in an air-
tight container for up to 5 days!
47
WHAT I EAT FOR LIFE
SAVOURY BREAKFAST BURRITOS

Mmm… breakfast burritos! Packed with protein, these burritos are great for when you’re craving something savoury
in the mornings. I prefer lots of veggies in my breakfast burritos to accompany the tofu scramble and beans, but
feel free to mix and match veggies of your choice!
INGREDIENTS
(Makes 2 burritos) 1. Add a few tablespoons of water into a large

1 cup small diced potato chunks non stick pan as it heats up over medium/
125 g crumbled extra firm tofu high heat.
1/4 cup diced onion
2. Add your potato chunks and cook just until
1/4 cup diced green pepper
they are soft. Next, add in your hot sauce,
1/4 cup diced fresh tomato
and onions and cook for 2 more minutes.
1½ cups fresh spinach
Then add in the crumbled tofu, turmeric, gar-
1/2 of an avocado smashed up and spread on wrap
lic powder, salt and pepper, and nutritional
1/2 cup cooked black beans
yeast and sauté until well combined. Move
1/2 cup chopped mushrooms
mixture to one side of the pan and add in
1/4 tsp turmeric
your mushrooms. Once the mushrooms have
started to release water, add in the rest of the
1 Tbsp. nutritional yeast
ingredients and combine well.
1/4 tsp salt
Black pepper to taste 3. On each wrap, spread mashed avocado, and
2 Tbsp. hot sauce add your burrito filling. At this point I like to
add a few extra drops of hot sauce! Then,
wrap it up! You can heat the burritos on a
sandwich press, or even on a clean non stick
pan to achieve that warm/crispy outside!
48
BREAKFAST & BRUNCH
CHOCOLATE CHIP BANANA BREAD

Too many ripe bananas? Banana bread is always… always the answer. This decadent banana loaf is always gone
only hours after it being out of the oven!
INGREDIENTS
3 medium ripe bananas + one for on top (1.5 cups 3. Mash bananas in large mixing bowl. Then
mashed) add ingredients from vanilla through until the
1/2 tsp vanilla plant milk and MIX.
1 flax or chia egg
4. Add in the almond meal, oats, and flour and
1/4 cup organic cane sugar
mix. Then gently fold in extras (walnuts &
1/4 cup packed brown sugar
chocolate).
3.5 tsp baking powder
1/2 tsp ground cinnamon 5. Put the batter into a loaf tin, top with a sliced
1/2 tsp salt banana. Bake for 45 mins- 1hr. or until it
3/4 cup of plant milk passes the toothpick test! Let banana bread
1 ¼ cup almond meal cool completely before cutting and serving!
1 ¼ cup rolled oats (use certified GF oats to make
TIP: if the top of the bread is getting too brown
recipe GF)
while the inside needs to cook more, cover the
1 ¼ cup wholemeal flour (or gluten free flour to
bread with aluminium foil and bake until done!
make recipe GF)
Handful of vegan dark chocolate chunks
Handful of chopped walnuts
2. In a small bowl, mix together your flax/chia

seeds with 2.5 tbsp. of water and set aside.
49
WHAT I EAT FOR LIFE
CHIA PUDDING
Chia pudding is a great, protein rich, filling breakfast that you can make the night before, and just grab it and go
in the morning! I also like to keep chia pudding in the fridge and add it to my smoothie bowls, or oatmeal in the
morning.
INGREDIENTS
2 cups coconut milk (homemade or natural) 2. Pour mixture into jars or a glass container
1/2 cup chia seeds and place in the fridge for at least 4 hours
1/2 tsp vanilla extract or overnight to gel. Stir or whisk a few times
1/4 cup (or less) maple syrup (or sub any liquid within the first few hours to ensure an even
sweetener) gel and no chia seed clumps!
Optional: 1/4 teaspoon cinnamon powder
3. Serve with fresh fruit, coconut whipped
For chocolate version:
cream, use as a topping on smoothie bowls
Add 3 Tbsp. of cacao or cocoa powder
or oatmeal, or layer with vegan pudding for a
1. In a large mixing bowl, whisk all ingredients decadent dessert!
together until well combined.
Keeps for 2-3 days*
50
BREAKFAST & BRUNCH
DARK CHOCOLATE CHERRY RAW GRANOLA

I love dark chocolate cherry anything… This granola is super quick and easy to make, and its taste is out of this
world delicious! No baking involved!
INGREDIENTS
1 cup rolled oats 1. Blend all ingredients, except for cherries &
1 cup pitted medjool dates chocolate, in a food processor or blender
1 cup shredded coconut until ingredients start to stick together and
½ cup chopped dark chocolate dates are in small pieces.
1 cup pitted cherries
2. Add in cherries and chocolate and pulse a few
1/2 tsp vanilla
times until chocolate and cherries are com-
bined.
Pinch of salt??
3. Serve with vegan yogurt, use as a topping on
smoothie bowls, or simply serve with a splash
of plant milk!
51
WHAT I EAT FOR LIFE
VEGAN WAFFLES
Who doesn’t like waffles? Impress your Sunday brunch guests, or stock your freezer full of these delicious waffles so
you can have waffles any day, anytime. Sounds too good to be true!
INGREDIENTS
2.5 cups flour (use a gluten free flour blend to make 1. Combine the dry ingredients in a large mixing
this recipe GF) bowl. Combine the plant milk, lemon juice, va-
1/2 tsp cinnamon nilla, and maple syrup in a smaller bowl.
2 tsp baking powder
2. Pour the wet ingredients into the dry, and
1 Tbsp. Flax meal
stir just until all flour is moistened. Set batter
1 Tbsp. lemon juice
aside while you heat your waffle iron.
2 cups plant milk of your choice (I prefer almond
for this recipe) 3. I use a good non-stick waffle iron so I don’t
1 tsp vanilla need to use oil for this recipe, but if needed,
1/4 cup apple sauce spray oil on your iron. Follow your iron’s in-
structions and cook until golden brown!
Tip: throw these in a freezer bag or airtight

container with parchment paper in between
each waffle. Whenever you want some waffles,
just take them out and pop them in the toaster!
Voila!*
52
BREAKFAST & BRUNCH
SWEET POTATO TOAST

Like toast, but with a starchy nutritional kick! I love sweet potato in the morning. It’s so satiating and nutritious, the
perfect way to start the day!
INGREDIENTS
1 large sweet potato 1. Slice the sweet potato lengthwise into ¼ inch
toppings of your choice: thick slices
mashed avocado & thinly sliced tomato
2. Place the sweet potato slices in a toaster
peanut butter & sliced banana
on high for about 5 minutes or until cooked
tahini & chia seed jam (See Simple Staples)
through. You may need to toast multiple
times depending on the length of your
toaster settings.
3. Top with desired toppings and enjoy!
4. There are endless creations with this recipe,

but these 3 are my absolute favourite!
53
WHAT I EAT FOR LIFE
BLUEBERRY & CHOCOLATE CHIP MUFFINS

These are the perfect little breakfast muffins! Made with oats and dates, these guys are sure to fill you up with all the
goodness you need for your morning! Make them chocolate chip, or spice it up with some blueberries and lemon zest!
INGREDIENTS
2 cups oat flour (use certified GF oats to make 1. Preheat oven to 350F
recipe GF)
2. In a blender or food processor blend dates,
2 tsp baking powder
milk, vanilla, and lemon juice.
1/2 tsp cinnamon
10 medjool dates (pitted) 3. In a large mixing bowl, combine all dry
1 1/4 cup plant milk ingredients. Then add your wet ingredients
1 tsp vanilla and apple sauce to the dry ingredients, and
Lemon zest fold gently. Next you can fold in your extras
Lemon juice (chocolate chips or blueberries).
1/2 cup apple sauce
4. In a non stick muffin tin, spoon in batter until
TO MAKE BLUEBERRY:
full, but not overflowing.
1 cup blueberries
*add 4 tbsp. lemon juice and the zest of one lemon 5. Bake for about 30 minutes, or until they pass
to make blueberry lemon* the toothpick test!
TO MAKE CHOCOLATE CHIP:
1 cup chocolate chips
54
BREAKFAST & BRUNCH
CHIA SEED PANCAKES, YOUR WAY

Pancakes are such a classic breakfast item! I wanted to create a pancake recipe that was nutritionally dense, but
also versatile in the way you can flavour them. Feeling like having something light and refreshing this morning? Try
the blueberry lemon. Want something decadent and “naughty”? Have chocolate chip peanut butter. Or if you’re
just feeling like a ‘Plain Jane’, stick to the original recipe without any of the additives. Just be sure to top any of these
with some delicious maple syrup!
INGREDIENTS
(makes about 8 large pancakes)

2 chia eggs (see Simple Staples)
1 tsp vanilla
2 Tbsp. maple syrup
1.5 cups plant milk of your choice
1 tsp apple cider vinegar
1 Tbsp. baking powder
1/2 tsp baking soda
pinch of salt
1 ½ cups all purpose flour (use a gluten free flour
blend to make recipe GF)
BLUEBERRY LEMON (pictured):

Blueberry chia jam (see Simple Staples)
1/2 cup blueberries
2 Tbsp. lemon juice
1 Tbsp. maple syrup
Lemon zest
1/2 cup blueberries
large ladle full per each pancake). Add other
CHOCOLATE CHIP PEANUT BUTTER: ingredients such as lemon zest and blueber-
1/4 cup chocolate chips ries, or chocolate chips.
1 Tbsp. peanut butter
5. Allow the first side to cook for about 5 min-
Top with extra chocolate chips and peanut butter
utes or until the edge of the pancake is dry,
drizzle
and the top is covered in bubbles. Flip and
1. Make chia eggs (mix chia seeds & water), then cook for another minute or so.
set aside
6. Top with your choice of toppings!
2. In a separate bowl, add your plant milk and
This recipe is super versatile and you can really
apple cider vinegar and mix. Then add the
get creative with the flavours of pancakes!*
vanilla and maple syrup.
Tip: throw these in a freezer bag or airtight con-
3. In a large mixing bowl add the flour, baking
tainer with parchment paper in between each
powder, baking soda, pinch of salt, and mix.
pancake. Whenever you want some pancakes,
Add the wet ingredients to the dry, then mix
just take them out and pop them in the toaster!
in the chia egg.
Voila!
4. Heat a non-stick pan over medium heat. Pour
or scoop batter into the pan (using about 1
55
All
about
oats
If you know me (or have
watched at least one of my
YouTube videos), you will know
that I am obsessed with oats.
Oatmeal is such an amazing
meal (no matter what time
of day). Oats are incredibly
nutritious, keep me satisfied
for a long period of time, and
there are endless flavour
combinations and methods to
prepare oats/oatmeal! I don’t
think I could ever possibly get
sick of oats! This chapter is full
of my favourite recipes I’ve
developed over the time of
my oats obsession. After this
chapter, I’m absolutely sure you
will be just as obsessed with
oats as I am!
WHAT I EAT FOR LIFE
TRIPLE BERRY BAKED OATMEAL

I am starting this chapter off with quite possibly my favourite EVER baked oatmeal recipe. If you’ve never tried baking
your oatmeal, stop everything you’re doing and make this recipe NOW! Tastes like a dessert, yet it’s full of healthy,
wholesome ingredients. Baking just takes oatmeal to a whole new level!
INGREDIENTS
(use certified GF oats to make recipe GF) 1. Preheat oven to 375F

1.5 cups instant steel cut oats (or 2 cups rolled oats)
2. Mix 2 Tbsp. of chia seeds with 1 cup of milk
2 Tbsp. chia seeds
and set aside
2 cups plant milk
1 tsp cinnamon 3. In a large mixing bowl, add oats and cinna-
Juice from 1/2 an orange mon. Mix, then add the rest of the required
1/2 tsp orange zest ingredients.
2 medjool dates (pitted)
4. Mix the chia seed milk into the dry ingredi-
ents.
1/4 cup walnuts
1/4 cup large coconut flakes 5. Transfer mixture into a large baking dish.
1 chopped apple Bake for 45-60 minutes. (cover with foil 1/2
2 cups frozen mixed berries way through so it doesn’t burn!)
6. Let cool for 5 minutes before serving. Serve

with a drizzle of maple syrup and a splash of
plant milk!
58
ALL ABOUT OATS
APPLE PIE BAKED OATMEAL

Perfect for an Autumn morning (or any morning you’re craving some apple pie)!
INGREDIENTS
(use certified GF oats to make recipe GF) 1. Preheat oven to 375F

1.5 cups steel cut oats (or 2 cups rolled oats)
2. Mix 2 Tbsp. of chia seeds with 1 cup of milk
2 Tbsp. chia seeds
and set aside.
2 cups plant milk
1.5 tsp cinnamon 3. In a large mixing bowl add oats, cinnamon,
1/4 tsp nutmeg nutmeg, ginger, and mix. Then add the rest of
4 tsp ginger spice required ingredients.
2 chopped apples
4. Mix the chia seed milk into the dry ingredi-
2 chopped dates
ents.
1/4 cup pecans
1/4 cup pumpkin seeds 5. Transfer mixture into a large baking dish.
I like to top mine with extra apples and a
sprinkle of cinnamon.
6. Bake for 45-60 minutes. (cover with foil 1/2

way through so it doesn’t burn!)
7. Let cool for 5 minutes before serving. Serve

with a drizzle of maple syrup and a splash of
plant milk!
59
WHAT I EAT FOR LIFE
MADDIE’S ORIGINAL OATMEAL

This was the first recipe I created and ate on a daily basis when I first discovered my passion for oatmeal. I found
it to be so tasty, creamy, and satisfying! This is my quick and easy “go to” oatmeal recipe now!
INGREDIENTS
1/2 cup filtered water 1. Add water, milk, cinnamon, and chopped
1 cup plant milk of your choice dates to a small pan and bring to a boil. Then
1 cup rolled oats (use certified GF oats to make add in rolled oats and chia seeds and stir.
recipe GF) Cook for 5-7 minutes (or until oats are cooked
2 medjool dates (pitted & chopped) through).
1/2 tsp cinnamon
2. Transfer oatmeal to a bowl, top with sliced
1/2 Tbsp. chia seeds
banana, fresh mango, berries, and a spoonful
1 Tbsp. peanut butter
of peanut butter!
1 spotty ripe banana
1/3 cup chopped fresh mango *I like to have my oatmeal with maple syrup and
1/2 cup berries (frozen or fresh) a splash of plant milk!*
60
ALL ABOUT OATS
CHOCOLATE BANANA OATMEAL

When you’re craving something chocolaty, but still want to be healthy. Am I right? This bowl of oats is sure to kick
that chocolate craving, while supplying you with wholesome nutritious ingredients to keep your body smiling!
INGREDIENTS
1 cup rolled oats (use certified GF oats to make 1. In a medium sized pot over medium heat,
recipe GF) bring the milk to a boil.
1/2 mashed banana (save other half for topping)
2. Once boiling, turn the heat down and add in
the mashed banana, cocoa powder and rolled
1 Tbsp. dark chocolate chips
oats.
2 cups plant milk
Fresh strawberries (for topping) 3. Once the oats have absorbed most of the
liquid (about 5 minutes), turn the heat down
to low, and add in the chocolate chips.
4. Serve topped with sliced banana and fresh

strawberries!
61
WHAT I EAT FOR LIFE
CHAI SPICED OATMEAL

I find chai to be so warm and comforting. These chai
spiced oats will do just that!
INGREDIENTS
1 cup rolled oats (use certified GF oats to make

recipe GF)
1/2 tsp ginger
3/4 tsp cinnamon
Pinch of cloves
Pinch of cardamom
Pinch of black pepper
2 cups plant milk of your choice
2 tsp chia seeds
Flaked coconut (for topping)
Sliced almonds (for topping)
1. In a medium sized pot over medium heat,

bring the milk and all spices to a boil.
2. Once boiling, turn the heat down and add in

the rolled oats and chia seeds.
3. Once the oats have absorbed most of the

liquid (about 5 minutes), remove from heat.
4. Serve topped with flaked coconut, sliced

almonds, and a drizzle of maple syrup!
62
ALL ABOUT OATS
CARROT CAKE OATMEAL

Carrot cake for breakfast! Or lunch… or dinner! I abso-
lutely love this recipe because it feels like I’m indulging
in a sweet treat, but it’s just a good old bowl o’ oats!
INGREDIENTS
1/2 cup grated carrots (from about 1-2 large car-

rots)
2 tsp maple syrup, plus more to serve if desired
1 tsp cinnamon
1/2 tsp ginger
1/4 tsp cloves
a pinch of nutmeg
a pinch of salt
1/4 cup unsweetened shredded coconut
1/4 cup chopped dates
recipe GF)
2 cups plant milk (I prefer almond for this recipe)
1/2 tsp vanilla
Crushed pecans (for topping)
1. Warm a pot over medium-high heat. Add the

grated carrots, maple syrup, spices, and salt.
Sauté until the carrots begin to caramelize
(about 5 minutes).
2. Add the coconut, dates, and oats and stir.

Then, add the almond milk and vanilla.
3. Raise the heat and bring mixture to a boil.
4. Once boiling, lower the heat and simmer,

stirring often, until all the liquid has been
absorbed (about 10 minutes).
5. Serve topped with coconut, more chopped

dates, and a drizzle of almond milk and/or
maple syrup if desired.
63
WHAT I EAT FOR LIFE
BLUEBERRY LEMON
OVERNIGHT OATS
This is my “go to” overnight oats recipe because I always
have all of these ingredients in my kitchen! It’s super
quick and easy to throw everything together in a jar
and let the magic happen overnight. A quick and easy
breakfast to have on the go out of a jar, or in a bowl!
INGREDIENTS

recipe GF)
2 chopped dates
1.5 cups plant milk of your choice
1 Tbsp. chia seeds (or ground flax)
1/4 tsp cinnamon
Juice of half a lemon
Zest of half a lemon
1 cup fresh or frozen blueberries (I prefer to use
frozen)
1. Combine all dry ingredients in a 32 oz. ma-

son jar or container with lid of your choice.
Stir to combine everything well.
2. Then add plant milk, lemon juice, lemon zest,

and vanilla. Stir well.
3. Top the mixture with blueberries. Put the lid

on and throw it in the fridge overnight!
64
ALL ABOUT OATS
MANGO TURMERIC OVERNIGHT OATS

This one is definitely a treat to wake up to in the morning! Fresh mango with turmeric and some vegan yogurt is
such a heavenly combination. Anti-inflammatory properties from the turmeric, probiotic benefits from the yogurt,
sweetness from the mango, and the satiation of oats… what could be more perfect?
INGREDIENTS
1 cup rolled oats, (use certified GF oats to make 1. Combine all dry ingredients in a 32 oz. mason
recipe GF) jar or container with lid of your choice. Stir to
1/2 cup vegan yogurt (optional) combine everything well.
1 cup plant milk of your choice (if not using yogurt
2. Then add plant milk, maple syrup, and stir to
use 1.5 cup milk)
combine. If using yogurt, then add a layer of
1.5 Tbsp. chia seeds
yogurt on top of the oat mixture.
2 tsp maple syrup
1/2 tsp each, ground turmeric, cinnamon 3. Top with finely chopped fresh or frozen
1/4 tsp ginger and cardamom mango, put the lid on the jar and throw it in
Fresh mango, finely chopped the fridge overnight!
65
Situation
Snack
One of the most common
questions I get asked about
recipes is “What’s a good and
healthy snack idea?” For some
reason creating your own vegan
snack foods can be difficult to
come up with! But have no fear,
I’ve got a few recipes in this
chapter that will become staple
snacks in your kitchen!
WHAT I EAT FOR LIFE
EASY GRANOLA BARS
Probably my favourite snack recipe of all time! These are perfect as a “meal prep” snack for school or work. Prep
a bunch, store them in the freezer and take them on the go! These bars are also super versatile and you can really
play around with the flavours! These are my favourite three.
INGREDIENTS 3 Tbsp. pumpkin seeds

1/2 Tbsp. each hemp hearts & chia seeds
( makes between 4-6 bars)
BASE:
PB & J:
1 cup rolled oats (use certified GF oats to make this
2 handfuls of chopped peanuts (mixed into the
recipe GF)
base) (optional)
1/2 cup puffed rice
2 Tbsp. of peanut butter (to top with)
2 heaping cups of medjool dates (pitted)
Raspberry chia jam (to top with) (See Simple
1/4 cup peanut butter (sub sunflower seed butter
Staples)
to make nut free)
1/4 cup maple syrup
BLUEBERRY COCONUT:
1/2 tsp vanilla
Blueberry chia jam (mixed into the base) (See
Pinch of salt
Simple Staples)
TRAIL MIX:
1/4 cup coconut flakes (mix in ½ into the batter and
Handful of chopped almonds
top with the rest)
3 Tbsp. dried cranberries
68
SITUATION SNACK
1. Blend dates in food processor or blender 5. Spread out your mixture in a baking pan
until they form a smooth paste/dough like lined with parchment paper. - Flatten/spread
texture. until your desired thickness.
2. Add the peanut butter and maple syrup into 6. Add on any toppings, and set into the freezer
a sauce pan. Heat on low and stir until well for 15-20 minutes.
combined (5-7 minutes).
7. Cut into bars and serve!
3. Add the rolled oats, rice puffs, peanut butter
Tip: I store these bars in an airtight container
mixture, and dates into a large bowl and mix.
in the freezer! They last forever! I also eat them
4. - Add in your extras for flavour and mix until right out of the freezer and they taste like a
well combined. frozen treat!*
69
WHAT I EAT FOR LIFE
ORIGINAL HUMMUS
I absolutely adore hummus! Who doesn’t? Perfect for
sandwiches, adding to rice/quinoa bowls, or even just
for dipping!
INGREDIENTS
2 cups cooked or canned chickpeas

1/4 cup tahini
3 Tbsp. lemon juice
3 Tbsp. water
2 large garlic cloves (minced)
1 tsp salt
1/4 tsp cumin
1/4 tsp paprika
1. Add all ingredients into a food processor.
2. Process until smooth. Scrape down the sides

if needed.
3. Transfer to a bowl or glass container and

enjoy!
70
SITUATION SNACK
BEET HUMMUS
Again, I’m not a fan of beets, but I adore this hummus! It’s vibrant colour and it’s slight sweet taste is a perfect
addition to any dish!
INGREDIENTS
2 cups cooked or canned chickpeas 1. Preheat the oven to 375°F.

1 medium roasted beet (~1 cup), directions below
2. Wash the beet, and remove the greens if
1/4 cup tahini
attached (set aside for future use). Trim the
3 Tbsp. lemon juice
tough ends.
3 Tbsp. water
2 large garlic cloves (minced) 3. Place the beet in a glass baking dish and
1 tsp salt cover. Bake for 60-70 minutes. The beet is
done when you can easily pierce it with a
fork.
4. Allow the beet to cool in the covered dish, to

help loosen the skin.
5. When no longer too hot to handle, peel the

beet, roughly chop, measure, and set aside 1
cup.
6. Add all ingredients, including the beet, to a

food processor. Process until smooth. Scrape
down the sides if needed. -Transfer to a bowl
or glass container and enjoy!
71
WHAT I EAT FOR LIFE
ROASTED RED PEPPER

HUMMUS
My favourite hummus recipe EVER! The roasted red
peppers add such a deep and savoury flavour, I can
never get enough!
INGREDIENTS
2 cups cooked or canned chickpeas

1 large roasted red shepherd pepper
1/4 cup tahini
3 Tbsp. lemon juice
3 Tbsp. water
2 large garlic (minced)
1 tsp salt
1/4 tsp cumin
1. Preheat the oven to 375°F. Wash the pepper,

slice into thirds, and remove the seeds
2. Place the sliced pepper onto a lined baking

sheet.
3. The pepper is done when there are a few

“char marks” and it is very soft. Allow the
pepper to cool. This will help loosen the
skins. When no longer too hot to handle,
carefully peel most of the skin off (I like to
add in a few pieces for extra flavour).
4. Add all ingredients, including the pepper,

to a food processor. Process until smooth.
Scrape down the sides if needed.
5. Transfer to a bowl or glass container and

enjoy!
72
SITUATION SNACK
ENERGY BITES
The perfect on-the-go snack! Quick, easy to make, stores easily, and virtually no mess! Full of wholesome, nutrient
rich ingredients. Take these with you on the road, to school or work, anywhere you might need a quick bite of energy!
INGREDIENTS
1.5 cups medjool dates (pitted)

3/4 cups rolled oats (Use certified GF oats to make
recipe GF)
2 Tbsp. chia seeds
3/4 cup walnuts
1.5 Tbsp. cocoa powder
Shredded coconut for rolling
Cocoa powder for rolling
1. Add all ingredients into a blender or food

processor and process until ingredients are
well combined.
2. Roll the dough into golf ball sized balls. Then,

either roll in shredded coconut, cocoa pow-
der, or leave them plain!
3. Store in an airtight container in the fridge.
73
WHAT I EAT FOR LIFE
CHOCOLATE COCONUT POPCORN

This is the perfect movie night snack to indulge in. Chocolaty, coconutty, and so, so delicious!
INGREDIENTS
1/2 cup coconut flakes 1. Heat a large non-stick pan, with a lid, over
½ cup vegan dark chocolate chips high heat. Add popcorn kernels and a few
1/2 cup popcorn kernels Tbsp. of water, once hot. Cover and gently
1/2 tsp salt shake the pan every so often until all the pop-
corn has popped.
2. In a small pot or in the microwave, melt the

vegan chocolate.
3. Transfer the popcorn to a bowl, drizzle the

chocolate, and sprinkle with coconut and salt.
74
SITUATION SNACK
CHEESY TURMERIC POPCORN

This is the perfect snack to take to school/work, to watch a movie with, or to bring on a hike! Tastes like you’re
indulging, but it is packed with tons of nutritional benefits from the turmeric and nutritional yeast!
INGREDIENTS
1/2 cup popcorn kernels 1. Heat a large non-stick pan, with a lid, over
2-3 Tbsp. nutritional yeast high heat. Add popcorn kernels and a few
1/2 tsp turmeric Tbsp. of water, once hot. Cover and gently
1 tsp salt shake the pan every so often until all the pop-
Vinegar or water to spray on popcorn corn has popped.
2. Transfer the popcorn to a bowl and lightly

spray with water or vinegar, using a spray
bottle (this will help the spices stick because
we aren’t using oil).
3. Toss with turmeric, salt, and nutritional yeast.
75
Soups, Stews
& Curries
Keep warm and cozy with these
protein rich soups, stews, and
curries! One of my favourite
things to make is a one pot dish.
I love the simplicity, but I also
love the complex flavours that
are created in just one pot!
WHAT I EAT FOR LIFE
HEARTY VEGGIE SOUP

One of my favourite quick meals, when I was younger,
was canned barley stew. I decided to recreate and make
my own version, while also veganizing it at the same time!
This was the result, a hearty, tasty veggie barley soup!
INGREDIENTS
2 ribs celery, chopped

2 medium carrots, chopped small
2 cups peeled & diced potato
1/2 onion, chopped small
2 -3 cloves garlic, minced
3 cups vegetable broth
1 16-ounce can diced tomatoes (do not drain)
1 cup dry pearl barley
1 tsp Italian seasoning
salt and pepper
1 Tbsp. tamari
1. In a large pot, over medium-high heat, add

garlic and onion (adding a few Tbsp. of water
every so often so they don’t burn), and cook
for about 5-7 minutes.
2. Add in the rest of the veggies, vegetable

broth, diced tomatoes, all spices, and tamari.
3. Add in the pearl barley (make sure to rinse it

well before adding to the pot).
4. Bring everything to a boil, then turn the heat

down, and cook on a low simmer for about
half an hour (or until veggies are cooked
through).
78
SOUPS, STEWS & CURRIES
TOFU UDON NOODLE SOUP

This soup tastes restaurant worthy, yet it’s super simple
and easy to make! This is the perfect soup for a grey and
gloomy day or when you’re just craving some noodle soup!
INGREDIENTS
FOR THE BROTH:

2 Tbsp. tamari
1/4 cup white or yellow miso paste
2 Tbsp. minced ginger
2 Tbsp. lime juice
FOR THE TOFU & MUSHROOMS

150g extra firm tofu
3 Tbsp. tamari
2 tsp sriracha
Pinch of garlic powder
1 Tbsp. lime juice
6 large cremini mushrooms (sliced)
230g udon noodles
5 stalks of kale
Green onion and sesame seeds for garnish
1. Preheat oven to 400F.
2. Mix together the tamari, sriracha, garlic pow- 5. Bring a pot of water to a boil, and cook the
der, and lime juice for the tofu and mush- udon noodles according to the package’s di-
rooms in a large bowl. Press out as much rections. Drain, and rinse in cool water to pre-
water as possible from the tofu, then cut vent the noodles from cooking any further.
into small cubes. Marinate the tofu for 5-10
6. Destem the kale and rip into bite sized
minutes (I do this while the oven is preheat-
pieces. Massage lightly between your fingers
ing). Then using a slotted spoon, place the
and cook in the broth until nicely steamed
tofu onto a line baking sheet. Toss the mush-
and bright green.
rooms in the remainder of the marinade.
TO SERVE: Divide the noodles equally into 4
3. Bake the tofu for 10 minutes, then toss and
(approx.) bowls. Carefully use a ladle and spoon
add the mushrooms to the baking sheet.
in the broth & kale. Top with tofu, mushrooms,
Bake for another 10 minutes.
sliced green onion and sesame seeds.
4. Make the broth by adding vegetable broth,
tamari, miso paste, ginger, and lime juice to
a large pot. Use a whisk to make sure ev-
erything is smooth. Bring to a boil, then let
simmer on low heat.
79
WHAT I EAT FOR LIFE
ROASTED PUMPKIN SOUP

I absolutely love pumpkin soup, especially in the fall
months! I like to eat this on its own and even with rice
or quinoa. Roasting the pumpkin beforehand gives the
pumpkin the perfect caramelized flavour. Combined
with cinnamon and some plant milk, the flavours of this
soup will definitely put you in the fall spirit!
INGREDIENTS
4 cups (approx.) chopped pumpkin

3 cloves minced garlic
1/2 cup diced onion
2 cups veggie broth
1.5 cup plant milk (I like to use coconut for this recipe)
½ tsp cinnamon (plus more for roasting)
1 tbsp. dried parsley
Pinch of nutmeg
Salt and pepper
2. On a lined baking sheet, evenly spread

chopped pumpkin and sprinkle with cinna-
mon and nutmeg. Bake until pumpkin can
easily be pierced with a fork (between 20-40
minutes).
3. Then in a non-stick pan over medium high

heat, sauté garlic and onions until translu-
cent (about 5-7 minutes) adding splashes of
water to the pan as need so nothing burns.
4. Once everything is cooked add the pumpkin,

cooked garlic and onion, and the remainder
of the ingredients to a blender and blend until
smooth. If too thick, add more vegetable broth.
Transfer to a pot to keep warm, and serve!
80
ONE POT CHILLI

A classic chilli recipe filled with tons of veggies and 2
types of beans! I love this recipe because it’s super easy
to throw together and the leftovers can be used in many
other types of recipes!
INGREDIENTS
1 can drained and rinsed kidney beans

1 can drained and rinsed navy beans
2 Tbsp. minced garlic
1 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped carrots
1 cup diced cremini mushrooms
1/2 cup diced red bell pepper
1/2 cup diced poblano pepper
1 cup of vegetable broth
1 can (700ml) diced tomatoes
4 Tbsp. tomato paste
2 Tbsp. chilli powder
2 tsp cumin
1 Tsp oregano
½ tsp salt
1/2 tsp pepper
2 Tbsp. hot sauce (optional)
1. In a large non-stick pot over medium-high

heat, sauté garlic and onions for 3-5 min-
utes (adding a few splashes to the pot so it
doesn’t burn).
2. Then add the rest of the veggies, beans, to-

matoes, tomato paste, spices, and vegetable
broth. Stir until everything is well combined.
3. Cover and gently simmer over low heat for

20 minutes stirring occasionally. Take the lid
off and simmer uncovered for 10-15 more
minutes or until veggies are cooked through
and most of the water has evaporated.
4. Transfer about 1/3-1/2 of the chilli into a

blender and pulse a few times (you don’t
want to blend this into a paste). Then trans- 5. Serve with a dollop of cashew sour cream,
fer back into the pot and mix in with the rest chopped green onion, and cilantro.erything
of the chilli. This step is optional, but I find it is smooth. Bring to a boil, then let simmer on
gives the chilli a much nicer texture! low heat.
81
WHAT I EAT FOR LIFE
SWEET POTATO PEANUT

STEW
If you’re not a fan of sweet potato, I highly encourage you
to try this recipe out! The subtle heat from the jalapeno,
the creaminess and nutty flavour from the peanuts,
and then the slight sweetness from the sweet potato
and tomato just works harmoniously together without
having any ingredient as an overpowering flavour! One
of my fav stews for sure!
INGREDIENTS
2 cups diced yellow onion

1 jalapeno, cored and finely chopped (about 2
Tbsp.)
4 garlic cloves, minced (or 2 Tbsp.)
2-inch knob fresh ginger, peeled and minced
(about 2 Tbsp.)
2 tsp cumin
1 large (1-lb) sweet potato, peeled and cut into
1-inch cubes (about 2 cups)
1/2 cup unsweetened creamy peanut butter
1 cup water
5-6 large stalks of kale
1 chopped red bell pepper
and continue to cook for another 15 minutes,
Fresh cilantro, cooked brown rice, roasted pea-
until sweet potato is tender.
nuts and lime juice for serving
4. Using the back of the spoon, mash some of
1. In a large pot over medium-high heat, sauté
the sweet potato to help thicken the broth.
onion, garlic, and jalapeno (adding a few
Tbsp. of water every so often so they don’t 5. Serve with brown rice, or your favourite grain,
burn) and cook until onions have become and garnish with some fresh cilantro, lime
translucent (about 6-8 minutes). juice, and fresh peanuts!
2. In a mixing bowl, add peanut butter, cumin,

tomato paste, and about 1 cup of vegetable
broth and mix until everything is well com-
bined.
3. Add the chopped red bell pepper, sweet

potato, peanut butter mixture, and remain-
der of the vegetable broth to the pot and stir
well to combine. Reduce heat to medium-
low, cover and cook for 15 minutes. Add the
destemmed kale to the pot, stir, then cover
82
VEGETABLE CURRY
WITH COUSCOUS
This curry is chock full of veggies and paired with couscous
to give it a really nice texture! Vegetable curry is always
a go to when we’ve got lots of random veggies leftover
in the fridge! The perfect way to turn scraps into a meal!
INGREDIENTS
CURRY:
1 cup cherry tomatoes (halved)
2 cups diced mushrooms
1 cob of corn (cut off the cob)
2 large handfuls snow peas
1 cup carrot (cut into circles)
1 medium onion diced
4 cloves garlic minced
4 Tbsp. curry powder
2 cups coconut milk
COUSCOUS:
2/3 cup couscous (to make this GF you will have to
find a form of GF cous cous, or sub with another
GF grain)
1 cup vegetable broth (or water)
5. While the curry is cooking, make the cous
1. Preheat oven to 400F. cous. Add 1 cup vegetable broth to a small
pot and bring to a boil. Once boiling, remove
2. Drain the water from your block of tofu, and
from heat, add the couscous, cover and let sit
press out as much water as possible. Cut
for 5 minutes.
the tofu into approx. 1 inch sized cubes, and
place on a lined baking sheet. Once oven
is hot, bake for about 20 minutes, turning
halfway.
3. In a large non-stick pan, sauté garlic and

onion for about 5-7 minutes until onion
becomes translucent. Then add mushrooms,
cherry tomatoes, carrots, and curry powder
and sauté for 3-4 more minutes. Add the co-
conut milk, vegetable broth, corn, and snow
peas. Stir until everything is combined. Once
the tofu is done baking, add it into the curry.
4. Cover and simmer for 15 minutes, then take

the lid off and simmer on low for another 10.
83
WHAT I EAT FOR LIFE
PUMPKIN CURRY
I was inspired to create this recipe after eating pumpkin curry nearly every day while travelling in Thailand. Pumpkin
adds a subtle sweetness to the dish, balancing out the spice from the curry powder, while the coconut milk adds
creaminess. It’s the perfect balance!
INGREDIENTS
1/2 a large pumpkin 1. Deseed, and peel your pumpkin. Slice into
4 cloves garlic (minced) thin pieces (about 1 cm thick), and set aside.
1 inch piece of ginger (peeled and minced)
2. In a large non-stick pan over medium-high
1 onion (sliced into thin strips)
heat, sauté garlic, ginger and onions for about
2 large tomatoes (chopped into chunks)
3-5 minutes (adding a few Tbsp. of water
2 cups coconut milk
every so often so nothing burns).
2 Tbsp. maple syrup 3. Then add your spices and a few splashes of
4 Tbsp. curry powder water and cook for another 2 minutes (this
1/2 tsp cinnamon helps to release the flavours from the spices).
1/2 tsp salt
4. Add the chopped tomato, and cook for an-
other 3-5 minutes.
5. Add the coconut milk, vegetable broth, maple

syrup, and pumpkin to the pan. Stir, and
bring to a boil.
6. Once boiling, reduce the heat to medium low

(or a low simmer), and cook for about 20-25
minutes (or until pumpkin is tender).
84
85
Wholesome
Vegan Grub
Exactly as it sounds!
Wholesome, nutritious, yet
super tasty, vegan grub! I
always like to make my recipes
as healthy and whole as
possible, without sacrificing
any flavour. I think I’ve found
a great balance with these
recipes. Here you will find
takes on classic recipes such as
nachos, poutine, mac & cheese,
and more!
WHAT I EAT FOR LIFE
CHEESY VEGAN NACHOS

Loaded vegan nachos? Heck yes!! These nachos are completely oil free, made from wholesome ingredients… but
you wouldn’t know it! These taste guilty, but I can assure you, you won’t be feeling guilty after these!
INGREDIENTS
CHIPS: 3. Cut corn tortillas into triangle shapes. Lay

Oil free corn tortillas triangles on a baking sheet (using parchment
Fresh squeezed lime juice paper). Squeeze fresh lime juice, and sprinkle
Cumin with cumin, paprika, and salt to your liking.
Paprika Bake for 5-10 minutes or until crisp.
Salt
4. Assemble all ingredients in layers. Top with
Cheese sauce (See Simple Staples)
black beans, green onion, and extra lime
Salsa (See Simple Staples)
juice!
Tofu crumble (See Simple Staples)
Guacamole (See Simple Staples)
TOPPINGS:
Rinsed black beans
Green onion
Lime juice
2. Make the cheese sauce, tofu crumble,

and assemble ingredients for salsa and
guacamole.
88
WHOLESOME VEGAN GRUB
CHILI LIME FRIES

These fries are the perfect balance between lime, spice, and creaminess! The perfect finger food for game night, or
any night for that matter!
INGREDIENTS
FRIES: 2. Combine all aioli ingredients in a blender or

4 large russet potatoes (cut into 1-2 cm sticks) food processor and set aside until fries are
1 lime ready!
1/2 tsp chilli powder
3. When fries are done cooking, transfer into a
1/4 tsp salt
large bowl and squeeze the juice of one lime
SAUCE: onto them. Then toss in chilli powder and
Garlic Hemp Aioli (See Simple Staples) salt.
1 Tbsp. hot sauce
4. Transfer fries onto a serving plate, drizzle
1 tsp onion powder
spicy hemp aioli on top, and garnish with
TOPPINGS: chopped cilantro and green onion.
1 green onion, chopped
1/4 cup chopped cilantro
1. Preheat oven to 450F. Steam or boil potatoes

for 10 minutes. Drain and then transfer po-
tatoes onto a baking sheet lined with parch-
ment paper (make sure they are spread out
evenly and not overlapping). Bake for 30-40
minutes, tossing halfway.
89
WHAT I EAT FOR LIFE
“TLT” SANDWICH
This is now a regular sandwich that we make in our house! A take on the classic “BLT” sandwich… but without the B!
INGREDIENTS
(for 1 sandwich): 4. Then place on a lined baking sheet and bake

Extra firm tofu (125g) for about 15 minutes or until the tofu is your
Original tofu marinade (See Simple Staples) desired crispiness.
Romaine lettuce (2 large leaves)
5. Mix 4 Tbsp. of the garlic hemp aioli with 2
Sliced tomato
Tbsp. of hot sauce (add more aioli if too spicy,
4 Tbsp. Garlic Hemp Aioli (See Simple Staples)
or more hot sauce if not spicy enough!).
2 Tbsp. hot sauce
3 pieces of whole grain sandwich bread (use GF 6. Toast 3 slices of whole grain bread. Once
bread to make recipe GF) toasted, layer aioli, lettuce, tofu, bread,
tomato, tofu, with more aioli on top. Enjoy!
Tip: Add a few slices of avocado to this sandwich
2. Press out as much water from the tofu as
to make it a “TLAT”... you won’t regret it!*
possible. Then cut into ¼ inch thick long
strips.
3. Marinate the tofu in the original tofu

marinade (you can add the sesame seeds or
leave them out for this recipe) for about 5 -10
minutes.
90
POTATO WAFFLES
The taste of loaded mashed potatoes…. But in waffle form. Who could say no?! Crispy on the outside, yet fluffy and
creamy on the inside, these waffles are the perfect savoury potato meal!
INGREDIENTS
4 cups peeled and chopped potatoes (about 4-5 1. Boil potatoes in a small pot until tender.
small potatoes) Drain the water from the pot.
1/4 cup plant based milk
2. Add the remainder of the ingredients and use
a potato masher, or an electric beater to mix
2 Tbsp. green onion
everything together. The potatoes should be
Salt & pepper (to your taste)
very smooth, without any lumps!
1/4 cup cashew sour cream (See Simple Staples) 3. Heat a non-stick waffle iron. Once hot, place
about ¼ cup (more or less depending on the
size of your waffle iron) in the centre and
close the lid. Cook for about 5-6 minutes
(again, depending on your waffle iron), or
until golden brown.
4. Serve with a dollop of cashew sour cream,

and extra green onion on top.
91
WHAT I EAT FOR LIFE
CLASSIC VEGAN POUTINE

A take on a real classic. Who doesn’t love poutine?! Crispy
fries, stringy cheese, and a delicious mushroom gravy.
You wouldn’t believe that this is actually good for you!
INGREDIENTS
Tofu cheese (See Simple Staples)
MUSHROOM GRAVY:
1 pound mushrooms, chopped (any type of mush-
rooms)
1/2 onion (minced)
2 cloves garlic
2 tsp tamari or soy sauce
1/4 cup rice flour
2.5 cups vegetable broth
1 Tbsp. parsley
1/2 tsp thyme & oregano
Pepper to taste
POTATO FRIES:
4 large russet potatoes (cut into approx. 1-2 cm
strips)
1/2 tsp salt (optional)
5. Stir in the garlic and cook for only 1 minute
more. Whisk in the tamari, rice flour and
1/2 tsp paprika
vegetable broth. Turn the heat up and bring
TOPPINGS: green onion
to a boil. Stir and cook until thickened. Add
1. Preheat oven to 450F. in herbs and black pepper to taste.
2. Steam or boil potatoes for 10 minutes. Pota- 6. Prepare the cheese by blending tofu, garlic,
toes should still be stiff. tapioca starch, milk, and salt in a blender/
food processor, or using a hand blender.
3. Drain and toss potatoes in seasonings in a
Heat cheese mixture in a saucepan over low
large bowl or in a pot. Then transfer pota-
heat, until cheese becomes a sticky/gooey
toes onto a baking sheet lined with parch-
texture.
ment paper (make sure they are spread out
evenly and not overlapping). Bake for 30-40 7. Layer on your fries, gravy & cheese, and top
minutes tossing halfway. with fresh green onion.
4. Heat a large non-stick pan over medium

high heat. Add the onions and cook for 3-5
minutes, or until translucent. Add in the
mushrooms and cook until they have started
to release water and begin to brown.
92
BUFFALO CAULIFLOWER
BITES
Perfect for game night, movie night, or even a week-
night when you just feel like some buffalo bites! These
are incredibly delicious. Baked cauliflower has such an
amazing texture, very similar to any “boneless bite” you
might find elsewhere. Combined with the perfect coating,
buffalo sauce, and paired with some creamy ranch, I’m
sure this will be a favourite of yours too!
INGREDIENTS
BUFFALO BITES:
1 large head of cauliflower
1/2 cup all purpose flour (Use GF flour to make this
recipe GF)
1 ½ cups breadcrumbs (See Simple Staples)
1 tsp onion powder
3 tsp garlic powder
1 cup plant based milk
3/4-1 cup buffalo sauce (I use Frank’s red hot)
RANCH SAUCE:
Garlic hemp aioli (See Simple Staples)
2 tsp dried dill
Water to thin if needed
2. Cut cauliflower into bite sized pieces (about

the size of a golf ball).
3. In a large mixing bowl combine flour, onion

powder, garlic powder, milk and ½ cup of
breadcrumbs. Place the rest of the bread-
crumbs in a separate bowl.
4. Coat each piece of cauliflower in the flour

mixture, then into the breadcrumbs and
place on a lined baking sheet. Bake for about
10-15 minutes, or until golden brown.
5. Once the cauliflower is done baking, coat each

piece in the buffalo sauce, then place back on the
baking sheet and cook for another 10-15 minutes.
6. While the cauliflower is in the oven, prepare

your ranch sauce. Make a batch of garlic hemp
aioli sauce, then add 2 tsp of dill, and mix well.
If you want the sauce to be a little runnier, add
a few Tbsp. of water to thin. 93
WHAT I EAT FOR LIFE
POTATO NACHOS
Like nachos, but with potatoes! I’m honestly not sure who
came up with this genius idea, but I give major kudos!!
Sometimes we just want our potatoes, but we need new
ways to dress them up a little bit! Here’s the perfect way
to enjoy some potatoes, but in nacho form.
INGREDIENTS
4 large russet potatoes (cut into slices/circles

about 1/8th inch thick)
1/2 of a lime
1/2 tsp paprika
1/2 tsp cumin
1/2 tsp salt
1 cup cooked black beans
1 cup cooked corn
Cashew sour cream (See Simple Staples)
2. In a large bowl combine potato slices, the

juice of ½ a lime, paprika, salt, and cumin.
Carefully lay out sliced potatoes onto a bak-
ing sheet lined with parchment paper (make
sure they are evenly spaced out and not
overlapping).
3. Bake for 25-35 minutes flipping half way.
4. Layer your potatoes as if they were nachos

adding salsa, beans, sour cream, and corn as
you go (saving the guacamole for the top).
5. Top with guacamole, extra sour cream and a

couple wedges of lime.
94
CLASSIC VEGAN TACOS

A take on a classic taco recipe, but without the beef! I love
using lentils and mushrooms when I make a textured
protein for a dish. The lentils add extra protein, and the
mushrooms give it a great texture and flavour! The fresh
salsa, guacamole and lettuce give the tacos a fresh feel,
while the hemp aioli sauce adds that creamy garlicky
kick! Simple ingredients, easy to make… You’ll love this!
INGREDIENTS:
6-8 corn tortillas
Taco Seasoning:
1 Tbsp. chilli powder
1/4 tsp chilli flakes (omit if you don’t like spice)
1/2 tsp dried oregano
1/2 tsp paprika
1 1/2 tsp cumin
1 tsp each salt & pepper
BASE OR “GROUND BEEF”:

250g organic firm tofu (crumbled)
250g mushrooms (finely chopped)
1 can of rinsed brown lentils
+ TACO SEASONING
Garlic hemp aioli (See Simple Staples)
Chopped romaine lettuce
2. Combine together spices in a small dish for

the taco seasoning.
3. Heat non-stick pan over medium heat. Sauté

mushrooms until they start to release water.
4. Then add taco seasoning, brown lentils, and

crumbled tofu. Cook for another 5-7 minutes
then keep warm on low heat.
5. Place corn tortillas directly on oven rack (you

can hang them in the middle to create “taco
shell” shapes) and bake for 3-5 minutes.
6. Combine ingredients for some delicious

tacos!
95
WHAT I EAT FOR LIFE
VEGGIE DELIGHT PIZZA
Homemade pizza is the best kind of pizza! Vegan pizza….

Well that’s even better! Here’s a recipe for a tasty veggie
pizza, with some homemade pizza sauce, and even some
melty mozzarella “cheese”!
INGREDIENTS
(makes two 12” pizzas)
DOUGH:
2 tsp dry active yeast
2 cups WARM water
1 tsp sugar (or 1 tbsp. maple syrup)
3 ¾ cup wholemeal flour
1/2 tsp salt
Tofu cheese (See Simple Staples)
TOPPINGS:
Sliced tomatoes
Thinly sliced pepper
Sliced onion
Thinly sliced mushrooms
Spinach
5. Prep your toppings, and pizza sauce.
PIZZA SAUCE:
6. Roll out dough in the shape you prefer, or
1/2 cup strained tomatoes
to the size of your pizza pan. Depending on
1/2 Tbsp. dried oregano
how big your pan is, you may need to use
1. Preheat oven to 450F less dough.
2. Dissolve the sugar in the warm water, then 7. Heat cheese mixture in a saucepan over low
add the yeast. Let mixture stand until it heat, until cheese becomes a sticky/gooey
starts to bubble and foam. texture.
3. In a large bowl, mix yeast mixture with flour 8. Spoon on the pizza sauce, and drizzle
and salt. Knead dough for 5-7 minutes, then cheese. Place toppings on pizza, and drizzle
let rest in a covered bowl for 45 minutes. with more cheese.
4. While dough is resting, prepare the cheese 9. Bake for 10-15 minutes or until dough is
by blending tofu, garlic, tapioca starch, milk, golden.
and salt in a blender/food processor. You
want the cheese to be hot when putting it
on the pizza, so set that mixture aside until
dough is finished resting.
96
BBQ MEATBALL SUB

I’ve never been a huge fan of meatball subs, until I came
up with this idea to turn a classic sandwich into a vegan,
BBQ sandwich! The sweetness of the BBQ sauce combined
with the perfectly textured “meatballs”, and the stringy tofu
cheese on top is just a magical creation.
INGREDIENTS
(for two 12” subs)
MEATBALLS:
3/4 cup dried green, brown, or French lentils (I used green
French lentils)
1.5 cups low sodium veggie broth
1/2 cup diced yellow onion
3 cloves garlic, minced (or 1 ½ Tbsp.) 4. Meanwhile, heat a large non-stick pan over
1/2 cup rolled oats
medium-low heat. Once hot, add the onion
and garlic and cook until onion is translucent
1/4 cup chopped, fresh Italian parsley
and lightly brown, 6 to 8 minutes.
1 1/2 Tbsp. tomato paste
5. Place the oats and parsley in the bottom of a
1 ½ Tbsp. mix dried Italian seasonings (I used basil,
food processor or blender, and pulse a few
oregano, and a pinch of thyme)
times to begin breaking up the oats.
1 flax egg (See Simple Staples)
6. Add the cooked lentils, onion mixture,
5-6 Tbsp. vegan parmesan cheese (See Simple Staples)
tomato paste, oregano, salt, and pepper.
1/2 tsp salt Pulse a few times to start combining the
1/4 tsp pepper mixture, then add in the flax egg. Pulse a few
1 Tbsp. tamari more times until the mixture is combined
BBQ Sauce (See Simple Staples) but the lentils still have some texture.
Tofu Cheese (See Simple Staples) 7. Roll the lentil mixture into balls that are
Two 12” sub buns (use GF buns to make this recipe GF) roughly 1 1/2 inches across, about the size
of a golf ball. Coat each meatball in bread
crumbs and arrange them in a single layer
FOR THE MEATBALLS: on the baking sheet.
Preheat the oven to 425 degrees F
8. Cook for 10 minutes, then turn, and continue
1. Rinse the lentils: Measure the lentils into a baking 8 to 10 additional minutes, until the
colander or strainer. Pick over and remove any meatballs are browned and lightly crisp.
shrivelled lentils or small pieces of rock or other
9. In a large non-stick pan, heat BBQ sauce over
debris. Rinse well under cool water. Drain.
medium heat until it just starts to simmer,
2. Cook the lentils: Add the rinsed lentils to a then turn the heat down. Once the meatballs
medium saucepan with the vegetable broth. come out of the oven, put them into the
Bring to a rapid simmer over medium high, barbecue sauce and toss to coat them.
then reduce the heat to a very low simmer.
10. Cut the sub rolls in half lengthwise and put
3. Let simmer for 20 to 30 minutes, until the lentils 5-6 meatballs plus a little sauce on each roll.
are tender. Keep an eye on them to ensure they
11. Spread your tofu cheese across the top of
do not dry out. The lentils should always be just
the meatballs.
barely covered with liquid. If the lentils are not
yet tender, but the liquid has been absorbed, 12. With the oven set to broil, place the sub
add more water and continue to cook. Drain off sandwiches on a cookie sheet in the oven
any excess liquid and set aside. and broil them just until the bun is toasted.
97
WHAT I EAT FOR LIFE
MAC N’ CHEESE
This was one of my earlier recipes that I created, and to
this day it has to be in my top 10 favourites! I wanted to
create a mac and cheese that was completely nut free,
yet still had the creaminess as if I were to use cashews.
This recipe turned out so perfectly. Creamy, nut free,
and soy free! I could eat this mac for breakfast, lunch,
and dinner!
INGREDIENTS
Cheese Sauce (See Simple Staples)

1/2 tsp paprika
1 tsp mustard
1/2 tsp sriracha
1/2 tsp each salt and pepper
1 tsp tapioca starch
450 g macaroni noodles (use GF noodles to make
this recipe GF)
1/2 cup nutritional yeast
1. Make cheese sauce according to directions.
2. Once cheese sauce is blended and smooth,

pour 2 cups of sauce into a pan and keep
warm on low heat. Add paprika, mustard,
tomato paste, sriracha, salt and pepper, and
tapioca starch. MIX!
3. Cook your macaroni noodles, drain, and add

to the cheese sauce pan. Mix and add the
remainder (1/2 cup) of nutritional yeast.
Tip: Add some cooked broccoli, or peas into this

mac! Extra nutrition, and extremely delicious!*
98
Mains
I think we all struggle with
some food inspiration every
now and again. We end up
making the same meals over,
and over… and that’s not a
bad thing! But every once in
awhile it’s nice to get inspired
and make something NEW!
The recipes you will find in this
chapter are easy, nutritious
meals for every occasion! These
have all become staple meals
in my kitchen over the years. I
hope this chapter inspires you
to get creative in the kitchen
and experiment with some new
plant based meals that I know
you will love!
WHAT I EAT FOR LIFE
EASY RED LENTIL DAHL
This recipe holds a little bit of sentimental value, as it

was the first recipe I ever created on my own, and shared
with an audience. I was craving something comforting,
with lots of flavour, and decided to give this dahl a shot!
I’ve made a few adjustments over the years, but this is
still one of my favourite easy, “go to” meals.
INGREDIENTS
2 cups red lentils

3 garlic cloves (minced)
1 small yellow onion (diced)
1 cup of coconut milk (full fat or light)
2 cups of vegetable broth (or water)
400g (or one can) chickpeas
2 Tbsp. lemon juice
4 heaping Tbsp. curry powder
1 tsp cumin
1 dash chilli powder
1/2 tsp salt (optional)
3 small fresh tomatoes, chopped into large
chunks (or 1 can of diced tomatoes)
* Add spices/seasonings to your taste! Try 4. Add your tomatoes and lemon juice. Cook
adding in 2 Tbsp. of maple syrup for a little extra for 5-10 minutes, or until tomatoes are soft.
sweetness! * I like to squish the tomatoes with the back of
my spoon to release the juices!
1. Rinse your 2 cups of red lentils in a strainer
until water becomes clear. (I like to soak my 5. Add in your coconut milk, rinsed lentils,
lentils for about 30 minutes before. This isn’t chickpeas, and vegetable broth. The broth
completely necessary, but I find it makes the should be just covering the lentils. Add in
lentils easier to digest, and gets rid of more more vegetable broth (or water) if needed.
of the yucky stuff)
6. Cover and let simmer on medium low for
2. Heat a non-stick pan (or pot) over medium 20-25 minutes, or until lentils are cooked
heat. Once the pan is hot, add your garlic through.
and onion and cook for 5-7 minutes. Add
a splash of water whenever needed so the
contents don’t burn!
3. Add your curry powder, cumin, chilli powder,

salt and pepper to the garlic and onions. This
step is very important as cooking the spices
will release the flavours!
102
MAINS
LOADED BAKED POTATOES
Simple, yet SO delicious! Whenever I have leftover chilli in

my fridge, these are always the next night’s dinner!
INGREDIENTS
(makes 4 potatoes)
4 large russet potatoes
4 cups of chilli (See Recipe)
guacamole (See Simple Staples) *you might want to
double this recipe to have enough guacamole for 4
potatoes*
cashew sour cream (See Simple Staples)
green onion for serving
2. Poke holes, using a fork, into the potatoes (so

they don’t explode in the oven). Place them on
a lined baking sheet (you can also bake them
directly on the oven rack), and bake for about
30-40 minutes (depending on the size of your
potatoes).
3. Once the potatoes are done baking, carefully

cut them open down the middle (they will be
very, very hot inside!) and mash the insides
using a fork (this makes the potato hold our
toppings easier and makes it easier to cut into).
4. Top with chilli, guacamole, a dollop of sour

cream and a sprinkle of green onion.
103
WHAT I EAT FOR LIFE
ORANGE CAULIFLOWER
RICE
Not sure how to spice up your rice? Try this! Golden

pieces of cauliflower covered in a delicious, tangy orange
sauce, mixed with a variety of veggies and brown rice!
INGREDIENTS
1 large head of cauliflower

1 cup frozen peas
3 cloves garlic (minced)
1 large carrot (diced)
1 large red bell pepper (diced)
1/4 cup green onion
ORANGE SAUCE:
4 Tbsp. tamari
3 Tbsp. maple syrup
3 Tbsp. rice vinegar
2 Tbsp. tapioca /corn starch
2 Tbsp. hot sauce
1.5 cups fresh orange juice
1.5 tsp garlic powder
1 inch knob of ginger (peeled and minced)
4 cups cooked brown rice 5. Remove the cauliflower from the pan.
1. Preheat oven to 400F. 6. Add the garlic and sauté to the pan (along
with a few Tbsp. of water every so often so
2. Chop up the cauliflower into small bite sized
nothing burns) and cook for 2-3 minutes.
pieces and place on a lined baking sheet.
Bake for 15-20 minutes, or until cauliflower 7. Then add the carrots and cook for another
is golden brown. 3-5 minutes. Add the peas, bell pepper,
and green onion, and cook for another 3-5
3. Prepare the orange sauce by combining
minutes. Then add the cauliflower, cooked
all ingredients in a small pot, and whisking
rice, and the rest of the orange sauce.
until everything is well combined. Bring to a
simmer on medium heat and simmer for 3-5 8. Mix well until everything is coated in the
minutes. Remove from heat. orange sauce. Serve with extra green onion
on top!
4. In a large non-stick pan, over medium-high
heat, add half of the orange sauce and the
cooked cauliflower. Sauté for about 5-8
minutes, or until the sauce becomes sticky
and the cauliflower has a nice golden glaze.
104
MAINS
PEANUT SOBA NOODLES

WITH CRISPY TOFU
Sometimes ya just crave some noodles! This dish always

satisfies my cravings. It’s quick and easy to make, yet tastes
like something from a restaurant! Creamy peanut sauce,
combined with fresh veggies, and crispy tofu… Bliss!
INGREDIENTS
PEANUT SAUCE:
1/2 cup creamy natural unsalted peanut butter
1 Tbsp. fresh grated ginger
2 garlic cloves
1 Tbsp. maple syrup
Juice of ¼ of a lime
2 tsp chilli sauce (I like to use Sriracha)
2 Tbsp. unsalted peanuts
1 tsp salt
1/3 cup water
NOODLES:
220g buckwheat soba noodles (you can use other
grains like kamut as well)
1/3 cup shredded or finely chopped purple cabbage 3. Then place on a lined baking sheet. Bake
1/3 cup julienned red pepper for approximately 20-25 minutes (or until
1/3 cup spiralized or shredded carrot desired crispiness is achieved), flipping
3 Tbsp. cilantro halfway.
4. Make the peanut sauce by blending all

CRISPY TOFU:
ingredients in a food processor or blender
250g extra firm tofu cut into triangle pieces about ¼
on high speed until smooth.
of an inch thick
4 Tbsp. tamari 5. In a large pot of boiling water, cook your
1/2 tsp cumin soba noodles according to the package
1/2 tsp garlic powder direction (they only take a few minutes to
cook). While the pasta is cooking prepare
1. Preheat the oven to 450F
your veggies!
2. In a small bowl, combine tamari, garlic powder,
6. In a large bowl toss veggies, noodles, and
and cumin. Toss each piece of tofu in the tamari
sauce together until everything is well
mixture until well coated.
coated. Serve immediately, and top with
extra cilantro, chopped peanuts, and your
crispy tofu!
105
WHAT I EAT FOR LIFE
SPAGHETTI AND “MEAT” BALLS
Spaghetti was a classic weeknight meal in my house. After going vegan, I didn’t have spaghetti as regularly as I
used to, until one day a huge spaghetti craving came over me, and I needed to create a classic spaghetti and “meat
balls” dish.
INGREDIENTS
“MEAT” BALLS: 3. Add the rinsed lentils to a medium saucepan

3/4 cup dried green, brown, or French lentils (I used with the vegetable broth. Bring to a rapid
green French lentils) simmer over medium high, then reduce the
1.5 cups low sodium veggie broth heat to a very low simmer. Let simmer for
1/2 cup diced yellow onion 20 to 30 minutes, until the lentils are tender.
3 cloves garlic, minced (or 1 ½ tbsp.) Keep an eye on them to make sure they do
1/2 cup rolled oats not dry out. The lentils should always be just
1/4 cup chopped fresh Italian parsley barely covered with liquid. If the lentils are
1 ½ Tbsp. tomato paste not yet tender but the liquid has been has
1 ½ Tbsp. mixed dried Italian seasonings (I used been absorbed, add more water and continue
basil, oregano, and a pinch of thyme) to cook.
4. Drain any excess liquid and set aside.
5-6 Tbsp. vegan parmesan (See Simple Staples)
1/2 tsp salt 5. Meanwhile, heat a large non-stick pan over
1/4 tsp pepper medium-low heat. Once hot, add the onion
1 Tbsp. tamari and garlic and cook until onion is translucent
Breadcrumbs (See Simple Staples) and lightly brown, 6 to 8 minutes.
6. Place the oats and parsley in a food processor

MARINARA SAUCE:
or blender, and pulse a few times to break up
2 cups strained tomatoes
the oats.
1.5 cups diced tomatoes
1 cup diced onion 7. Add the cooked lentils, onion mixture, tomato
3 Tbsp. minced garlic paste, oregano, salt, and pepper. Pulse a few
1 Tbsp. dried oregano times to start combining the mixture, then
2 tsp parsley add in the flax egg. Pulse a few more times
2 tsp basil until the mixture is combined, but the lentils
1.5 cups chopped mushrooms still have some texture.
1 cup diced bell pepper
8. Roll the lentil mixture into balls that are
450g spaghetti pasta (use GF pasta to make recipe
roughly 1 ½ inches across, about the size
GF)
of a golf ball. Coat each meatball in bread
FOR THE “MEAT” BALLS: crumbs and arrange them in a single layer on
the baking sheet. Cook for 10 minutes, then
1. Preheat the oven to 425 degrees F
turn, and continue baking 8 to 10 additional
2. Rinse the lentils: Measure the lentils into a minutes, until the meatballs are browned and
colander or strainer. Pick over and remove lightly crisp.
any shrivelled lentils or small pieces of rock
or other debris. Rinse well under cool water.
Drain.
106
MAINS
FOR THE SAUCE: FOR THE PASTA
9. In a large non-stick pan, over medium-high 13. Bring a large pot of water to a boil. Cook
heat, sauté garlic and onion for about 5-7 pasta according to package directions.
minutes, adding splashes of water every so
14. Drain the pasta, and serve with marinara
often so that nothing burns.
sauce and meatballs on top.
10. Then add in the mushrooms and bell pepper
15. Alternatively, you can mix the meatballs into
and cook for another 5 minutes.
the sauce, and serve that way (I find this
11. Add in the dried herbs, salt, and pepper, and way the meatballs tend to break apart and
cook for 2 minutes. become soggy faster though).
12. Add in the strained tomatoes and diced

tomatoes, mix, and bring to a simmer. Once
simmering, turn the heat down to low and
gently simmer for about 15 minutes.
107
WHAT I EAT FOR LIFE
CREAMY BAKED NOODLE CASSEROLE
This is a vegan version of a casserole my mom always used to make us! Penne noodles coated in a creamy cauliflower
sauce, with veggies, crumbled tofu, and toasted breadcrumbs on top! An easy, delicious, meal for any night of the
week!
INGREDIENTS
1 cup diced carrots 6. Then turn the heat down to low, and add in
1 cup frozen peas the crumbled tofu and the tamari. Mix until
2 cups diced mushrooms everything is well combined.
1 cup diced onion
7. Bring a large pot of water to a boil, and cook
2 Tbsp. minced garlic
your pasta according to the directions on the
150g crumbled extra firm tofu
package.
2 Tbsp. tamari
450g penne noodles (use GF pasta to make this 8. Transfer the vegetable mixture to a large
recipe GF) mixing bowl. Then drain your pasta, and add
1.5 cups bread crumbs (See Simple Staples) to the bowl as well.
CREAM SAUCE:
9. Add the cauliflower cream sauce to the
2 cups cauliflower
vegetables and pasta, and mix until
1.5 cups milk
everything is well coated. Optional: Mix in a
1 tsp onion powder
handful of breadcrumbs to the pasta mixture
1 tsp garlic powder
to have some breadcrumbs throughout.
1-2 Tbsp. nutritional yeast
salt and pepper 10. Transfer pasta mixture into a large baking
1 Tbsp. dried herbs (I use thyme, parsley, and basil) pan and coat the top with breadcrumbs (I use
about ½ cup but use as much as you need!).
Bake for 20-25 minutes. Best when served
FOR THE CREAM SAUCE:
immediately!
1. Chop and measure 2 cups of cauliflower and
steam until soft.
2. In a blender, combine milk, onion powder,

garlic powder, salt, pepper, herbs, nutritional
yeast, and steamed cauliflower, and blend on
high until very smooth.
FOR THE PASTA AND VEGGIES:
4. In a large non-stick pan, over medium/high

heat, add garlic, and onion and sauté until the
onion just becomes translucent.
5. Add in mushrooms and carrots and cook for

about 5-7 minutes, or until mushrooms have
started to release some water.
108
MAINS
109
WHAT I EAT FOR LIFE
VEGAN ALFREDO
Alfredo pasta was definitely one of my favourite dishes before I switched to the vegan lifestyle. So, I’ve veganized it
and created my own version! This honestly tastes SO similar to the “real thing”... but without all the negative impacts.
I promise you this will be one of your favourites.
INGREDIENTS
500g fettuccine noodles (use GF pasta to make 2. In a large non stick pan, sauté garlic and
recipe GF) onion on medium/high heat, until onions
350g extra firm tofu (drained, not pressed) just become translucent. Then add the sliced
1 cup plant based milk mushrooms and cook until they start to
juice of 1 lemon release water.
3. Then add spinach, and fresh basil. Cook until
1 ½ tsp dehydrated parsley
spinach has become wilted.
1 tsp salt and 1/2 tsp pepper
very small pinch of nutmeg 4. Place pasta in boiling water, and cook
1 tsp garlic powder according to package instructions.
3 large garlic cloves
5. Add the “cheese” mixture to the vegetables
1 small yellow onion (diced)
and combine. Keep warm on low heat and
4 cups packed spinach
cover for 10 minutes to let flavours marinate.
227g (1 package) sliced cremini mushrooms
Your pasta should be just about finished
1 ½ Tbsp. fresh chopped basil
cooking as the sauce is marinating.
1. In a food processor, combine tofu, lemon juice,
6. When the pasta is cooked, directly transfer
nutritional yeast, parsley, salt/pepper, nutmeg,
pasta using a spaghetti spoon into the cheese
garlic powder, and milk. Blend until smooth.
mixture and combine well.
7. Serve with extra black pepper and fresh basil!

110
MAINS
BURRITO BOWL
I absolutely love burrito bowls. They are so simple, quick & easy to make, and perfect for an “on the go” meal!
INGREDIENTS
(for one bowl)

1/2 cup dry brown rice
guacamole (See Simple Staples)
salsa (See Simple Staples)
tofu crumble (See Simple Staples)
cashew sour cream (See Simple Staples)
1/4 cup cooked black beans
1/4 cup cooked corn
1. First, cook brown rice according to package

directions.
2. Place cooked rice in a bowl, and add black

beans, and corn. Then add a dollop of
guacamole, a few handfuls of tofu crumble, a
dollop of salsa, and a dollop of cashew sour
cream!
111
WHAT I EAT FOR LIFE
BUDDHA BOWL
Sweet potato, kale, baked chickpeas, with a creamy
lemon tahini dressing! This bowl is a perfect combo of
deliciousness.
INGREDIENTS
(for one bowl)

1/4 cup dry brown rice
1/4 cup dry quinoa
1 medium sweet potato
5 small stalks of green/curly kale
1/2 can drained and rinsed chickpeas
1 Tbsp. maple syrup
1 tsp curry powder
lemon maple tahini dressing (See Simple Staples)
2. Chop up your sweet potato into ½ inch

chunks and place on a lined baking sheet.
Sprinkle with a bit of curry powder, and bake
for 15-20 minutes flipping half-way.
3. Once the sweet potato is just about halfway

done, mix together chickpeas, maple syrup, the kale). Steam for about 5 minutes or until
curry powder, and garlic powder until the kale is tender.
chickpeas are well coated.
8. Once everything is cooked, place brown rice/
4. Add the chickpeas to the sweet potato pan quinoa in a bowl, add your toppings, and
and cook for the remainder of time (making drizzle with some lemon tahini dressing!
sure the chickpeas don’t burn).
5. Measure out your brown rice and quinoa

into a small strainer and give it a good rinse.
Then transfer the grains into a small pot and
add ¾ cup of water.
6. Bring to a boil on the stove, then cover, and

let steam on the lowest heat for about 15
minutes (or until all water is absorbed).
7. De-stem your kale by holding one end of the

stem and sliding your other hand upwards to
pull off all the curly bits. Then give it a good
massage (this releases the oils and softens
112
MAINS
TERIYAKI SUSHI BOWL

Sometimes you just don’t have time to roll up them sushi
rolls. So, here’s a sushi bowl that you can throw together in
minutes that’s super tasty, fresh, and nutritious!
INGREDIENTS
TERIYAKI SAUCE:
1/4 cup tamari (or soy sauce)
2 Tbsp. maple syrup
1/2 tsp molasses (use 2 tbsp. brown sugar instead of
maple syrup and molasses)
1/2 tsp starch (corn, arrowroot, tapioca, etc)
1 Tbsp. fresh grated ginger
3 cloves garlic (minced)
1/4 cup water
1/2 cup dry white rice
Half a ripe avocado
1 nori sheet
Spiralized carrot
Spiralized cucumber
Finely chopped red bell pepper
1. Preheat oven to 450F 6. Pour about half of the teriyaki sauce into
a bowl. Add the baked tofu, and coat well.
2. While the oven is preheating, prepare your tofu
Marinate for 5-10 minutes.
by squeezing out any excess water and cutting
it into 14 inch cubes. Place on a lined baking 7. Chop/spiralize your veggies, and cut your
tray. Bake for about 20 minutes, or until your nori sheet into thin slices. Add steamed
desired crispiness is reached. rice, veggies, nori, and tofu into a bowl and
serve with extra teriyaki sauce.
3. Prepare your rice by adding ½ cup of dry rice to
a small pot with 1 cup of filtered water. Bring
to a boil, then turn to the lowest heat setting
and steam for about 15- 20 minutes (or until all
water is absorbed).
4. Bake for about 20 minutes, or until your desired

crispiness.
5. Prepare your teriyaki sauce by adding all

ingredients into a small pot, and heating over
medium-high heat, constantly stirring. Bring to
a boil, and then remove from heat.
113
WHAT I EAT FOR LIFE
TURMERIC QUINOA SALAD

A fresh twist on quinoa salad! With turmeric, parsley, raisins, and other vegetables, this quinoa salad has so many
nutritional benefits, without compromising on taste!
INGREDIENTS
1 cup dry quinoa 1. Rinse quinoa well in a strainer, then transfer

1.5 cups veg broth to a small pot. Add the vegetable broth and
1/2 tsp turmeric bring to a boil. Once boiling, turn the heat
1/3 cup raisins down to low, cover, and let simmer until all
2 Tbsp. chopped parsley the liquid has been absorbed.
Juice from ½ a lemon juice
2. While the quinoa is cooking, chop up the
1/4 cup green onion
tomatoes, red pepper, green onion, and
2 finely chopped tomatoes
parsley.
1 finely chopped red pepper
3. Once the quinoa is done cooking, let cool,
then transfer to a large mixing bowl. Add the
veggies, raisins, lemon juice, and turmeric,
and stir to combine everything well.
114
MAINS
ROASTED VEGETABLE
SALAD WITH MAPLE
MUSTARD DRESSING
Sometimes I’m not feeling like a super fresh, raw salad, and
want something a little more comforting, while still getting
my dose of veggies! This roasted veg salad is SO tasty, I
could eat it every day. I don’t think I’ve ever loved vegetables
so much as when I eat this salad!
INGREDIENTS
ROASTED VEGETABLES:
1 large red bell pepper (chopped)
3 small yellow potatoes (chopped into chunks or
slices)
½ a large red onion (chopped into chunks)
2 cups cherry tomatoes
2 large carrots (halved and quartered)
2 large handfuls green beans (trimmed and cut in
half)
1 tsp cumin
1 tsp paprika
1 tsp garlic powder
Salt & pepper
DRESSING:
Toss with ½ tsp each cumin, paprika, and
1 Tbsp. mustard
garlic. Sprinkle with salt and pepper. Bake
2 tsp garlic powder
for 15-20 minutes total or until golden
2 Tbsp. maple syrup
brown and tender (place in oven once
the potatoes have been cooking for 5-10
SALAD:
minutes.
5 cups mixed leafy greens (I use kale & spinach)
Hemp hearts 4. Prepare the greens by destemming and
Vegan parmesan (See Simple Staples) breaking the kale apart into bite sized
pieces. Then lightly massaging the kale in a
large salad bowl. Add in your spinach and
2. Line 2 baking sheets with parchment paper. mix to combine.
Add potato, and carrots to one baking sheet
5. Prepare the dressing by whisking all
and toss with ½ tsp each cumin, paprika, and
ingredients together.
garlic. Sprinkle some salt and pepper. Bake
for 25 minutes total or until golden brown and 6. Once veggies are done cooking, place on
tender. top on the greens and serve with a sprinkle
of hemp hearts and vegan parmesan!
3. To a separate baking sheet, add bell pepper,
green beans, red onion, and cherry tomatoes.
115
WHAT I EAT FOR LIFE
MEXICAN BLACK BEAN SALAD WITH SPICY MANGO DRESSING

Fresh, protein packed, and with the addition of mandarin oranges and the spicy mango dressing, this is the perfect
summer salad!
INGREDIENTS
SALAD: 1. Prepare the dressing by combining all

5 cups chopped romaine lettuce ingredients in a blender and blending on high
1 can (398ml) drained and rinsed black beans for 2 minutes until smooth.
1 large bell pepper (diced)
2. Prepare the salad by combining all
1/2 a large red onion (chopped)
ingredients in a large salad bowl. Toss with
Corn from 1 large corn cob (steamed and cut off the
dressing & enjoy!
cob)
1.5 cups mandarin oranges
1 avocado (cut into pieces)
DRESSING:
1 large mango
1/3 cup lime juice
1 Tbsp. maple syrup
1/4 tsp salt
1/4 tsp cumin
Pinch of dried parsley
Pinch cayenne pepper
116
MAINS
SHEPHERD’S PIE
VEGAN shepherd’s pie! The first time I ever made this
shepherd’s pie (or shepherd’s pie in general), the only pan
I had to bake it in was a spring form pan. I went with it,
and decided to pop it off to see what it looked like, and it
was a total success! I love making my shepherd’s pie this
way now. Not only looks pretty, but tastes amazing too!
INGREDIENTS
FILLING:
1 garlic clove (minced)
1/2 cup white onion (diced)
1/4 cup celery (diced)
1/2 cup carrots (diced)
250g mushrooms (approx. 2 cups)
250g firm tofu (crumbled)
1 cup of peas (frozen)
1 can of brown lentils (drained and rinsed)
1+ 1/2 Tbsp. mixed herbs
1 tsp coriander
1 tsp cumin
1/4 tsp black pepper to taste to release water, add in the frozen peas
1 Tbsp. tamari and rinsed lentils.
1 tsp vinegar
5. Add in all ingredients from mixed herbs
2-3 Tbsp. tomato sauce or 1 tbsp. tomato paste
through tomato sauce/paste, mix, and cook
1/2 veg stock cube
on low heat.
2 Tbsp. flour of your choice
1 1/3 cups of water 6. Mix together the buckwheat flour, veg
stock cube, and water in a small bowl. Then
MASHED POTATOES: add to the vegetable mixture (this is what
8 small potatoes (approx.) will hold everything together).
splash of plant based milk
7. Simmer vegetable mixture on low heat for
1/4 cup nutritional yeast
about 15 minutes or until most of the water
Black pepper to taste
has evaporated and everything is nicely
1. Preheat oven to 450F bound together. Transfer contents from the
pan to a separate bowl, and let cool!
2. Chop potatoes into chunks, and boil them until
tender. Drain and set aside. 8. Mash potato chunks with milk, nutritional
yeast, and pepper until desired
3. In a large pan, sauté carrots, celery, onion, and
consistency.
garlic (add a couple tablespoons of water if you
aren’t using a non-stick pan) on medium heat 9. In a baking dish, layer the vegetable
and cook for 5-7 minutes. mixture, with the mashed potatoes on top.
Bake for 20-30 minutes or until peaks are
4. Then add in the crumbled tofu, and
golden.
mushrooms. Once the mushrooms have started
117
WHAT I EAT FOR LIFE
TWO BEAN BBQ

“MEAT” LOAF
Meatloaf used to be one of my favourite meals. Now,
I make this amazing BBQ loaf using black beans and
chickpeas! It’s super tasty, and packed with plant based
protein!
INGREDIENTS
2 cans (398ml) of black beans

1 can (398ml) of chickpeas
Half of a green pepper (diced)
1 cup rolled oats
½ cup aquafaba
3 Tbsp. vegan Worcestershire sauce
1 medium yellow onion (diced)
1 Tbsp. dried mixed herbs (I like oregano, basil,
and parsley)
1 tsp smoked paprika
1 tsp garlic powder
1/4 tsp chilli powder
1/2 tsp salt
1/4 tsp pepper
Bread crumbs (See Simple Staples)
BBQ sauce (See Simple Staples) Remove from heat, and add to the mixing
bowl.
6. Add in the remainder of the ingredients,
2. Drain and rinse the cans of beans (reserving
leaving the breadcrumbs and BBQ sauce for
½ a cup aquafaba from the chickpea can).
topping. Mix well (I like to use my hands),
Put the chickpeas, and 1 can of the black
and make sure the spices are evenly spread
beans into a food processor or blender and
throughout.
blend until pureed.
7. At this point I like to add a few Tbsps. of BBQ
3. In a large mixing bowl, lightly mash the other
sauce to the loaf mixture to give it that extra
can of black beans, then add the pureed
smoky flavour, but this is totally optional.
beans to the bowl.
8. Transfer the loaf mixture into a non-stick
4. In a small non-stick pan over medium-high
loaf pan. Top with a layer of BBQ sauce, then
heat, sauté diced onions for about 3 minutes
sprinkle with a layer of breadcrumbs.
(adding a few Tbsps. of water to the pan as
needed so it doesn’t burn). 9. Bake for 30-35 minutes until BBQ sauce is
caramelized and loaf is solid.
5. Then add in the diced green pepper and
cook for about 3-5 minutes. The pepper
should still have a bit of a crunch to it.
118
MAINS
CAULIFLOWER BUFFALO SPICE BURGERS

Leftover quinoa or cauliflower? Throw em’ into a buffalo spice burger! With white beans, roasted cauliflower, quinoa,
and a creamy buffalo sauce, these burgers are definitely one for the books!
INGREDIENTS
2 cups cooked quinoa 1. Preheat oven to 400F

2 cups roasted cauliflower
2. Chop cauliflower into small pieces and place
1 can drained and rinsed white beans
on a lined baking sheet. Bake for 25-30
1/2 cup green onion
minutes or until lightly brown.
1/4 cup chopped cilantro
1 cup onion 3. Mash half of the white beans.
2 Tbsp. garlic
4. Add the unmashed beans, cauliflower, onion,
1/2 cup garlic hemp aioli (See Simple Staples)
garlic, hemp sauce, hot sauce, garlic powder,
6 Tbsp. hot sauce
and salt to a food processor or blender and
1 tsp garlic powder
blend until well combined.
1/2 tsp salt
5. Transfer to a large mixing bowl and add in
remainder of ingredients.
6. Measure out 1/2 of the mixture and form into

patties.
7. Bake for 45-50 minutes, flipping half way.
119
WHAT I EAT FOR LIFE
SWEET POTATO BLACK BEAN BURGERS WITH BBQ SAUCE

This was the very first “homemade” plant based burger I had ever tried, and I fell in love! You definitely don’t feel
as though you are missing out on anything with these burgers! Perfect texture, with a smoky BBQ flavour, packed
with protein…. What’s not to like?
INGREDIENTS
2 cups mashed sweet potato 1. Preheat oven to 375F. Mash half of black
1/2 cup caramelized onions (or green onions) beans in a large mixing bowl, then add the
1/2 cup oats (ground into almost flour like texture) rest of ingredients and mix well.
1.5 cups cooked brown rice
2. (add seasonings to your taste)
1 cup cooked black beans
2 1/2 tsp cumin 3. Measure out 1/2 of the mixture and form into
1 tsp smoked paprika patties.
1 Tsp garlic powder
4. Baste one side of burgers with the BBQ
1 Tbsp. of coconut sugar or maple syrup (optional)
sauce.
2 Tbsp. nutritional yeast 5. Bake for 30-45 minutes turning half-way and
BBQ sauce (See Simple Staples) basting the other side of the burgers.
120
MAINS
FALAFELS & FALAFEL

BURGERS WITH
TZATZIKI SAUCE
I absolutely LOVE this recipe. Homemade falafels are so
easy to make, and you can either make these into bite
sized falafels for your wrap or salad, or make them into
burgers! The homemade tzatziki sauce and lemon maple
tahini dressing work perfectly together as they balance out
each other’s flavours. You could also pair these with some
homemade hummus, if you’re feeling fancy!
INGREDIENTS
2 cans chickpeas (drained and rinsed) *SAVE 2 Tbsp.

of chickpea water*
4 cloves garlic
1 small yellow onion
1/4 cup chopped parsley
1 Tbsp. ground coriander
2 tsp cumin
1 tsp turmeric
1 tsp paprika
1/4 tsp red pepper flakes
2 Tbsp. aquafaba (chickpea water)
2 Tbsp. lemon juice 5. Bake the falafels 20 minutes on each side.
1/4-1/2 cup oat flour If you are making these as burgers, cook
Garlic hemp aioli (See Simple Staples) them an extra 5-10 minutes!
4 Tbsp. dried dill (adjust accordingly)
6. To make the tzatziki, prepare the garlic
Lemon maple tahini dressing (See Simple Staples)
hemp aioli, and then add about 4 tbsp.
1. Preheat oven to 400F of dried dill. Adjust accordingly to your
preferred taste!
2. Add chopped garlic, onion, parsley, and lemon
juice to food processor and combine until a fine
texture emerges.
3. Then add chickpeas, and all spices. Process until

all ingredients are well combined, but before
it turns into a paste! (Leave some chickpea
chunks in there)
4. Transfer ingredients to a large mixing bowl,

and add your aquafaba. Depending on how the
mixture is looking, add 1/4-1/2 cup of oat flour
(if too wet, add more).
121
Clean Sweets
& Treats
We’ve all got a sweet tooth…
there’s no denying it! When
it comes to dessert, or
any type of “treat”, most
of us automatically think
“unhealthy”. In this chapter
you will find my favourite “guilt
free” treats, that are loaded
with healthy ingredients but
don’t compromise on taste!
Have your cake and eat it too!
WHAT I EAT FOR LIFE
CHOCOLATE PEANUT BUTTER COOKIES

Chewy, chocolaty, drizzled in peanut butter.... YUM! These cookies are extra special because they require absolutely
zero flour, which means they’re naturally gluten free! The magic is in the aquafaba!
INGREDIENTS
(makes about 22 large cookies) 4. Add the wet ingredients to the dry ingredients
2/3 cup cacao powder and combine until the mixture is a nice
1 cup coconut sugar doughy texture. I like to use my hands as
1 tsp baking soda it is much easier! The dough should look
Pinch of Himalayan salt almost like a brownie texture. If mixture is
1 cup all natural peanut butter dry and not sticking together nicely, add a few
1/2 cup aquafaba (chickpea water) splashes of milk until combined nicely.
5. Line 2 baking sheets with parchment paper.
Splash of plant milk
Mould the dough into balls (about 2 Tbsp. per
Vegan dark chocolate chunks
ball) and place on baking sheet a few inches
1. Preheat oven to 350 degrees F. apart from each other. With wet fingertips,
firmly press the balls into cookie shapes.
2. In a large bowl, whisk together the cacao,
Carefully press a few chocolate chips into
coconut sugar, baking soda, and salt. I
each cookie.
recommend sifting all of these ingredients
beforehand, as coconut sugar often has many 6. Bake for 10-11 minutes. The cookies will
large clumps. Set aside. seem very soft when you take them out of
the oven, but once cooled they will firm up.
3. In a medium bowl, whisk together peanut
Delicately transfer to a wire rack to for further
butter, aquafaba, and vanilla until combined.
cooling. Once cooled, serve with a drizzle of
peanut butter and enjoy!
124
CLEAN SWEETS & TREATS
OATMEAL RAISIN COOKIES

Oatmeal raisin cookies have always been a favourite of mine. I love this recipe because it’s made with very simple
ingredients, yet it completely satisfies my cravings for oatmeal raisin cookies! Not sure what it is, but the combo of
oats and raisins is a match made in heaven!
INGREDIENTS
1.5 cups rolled oats (use certified GF oats to make 4. Add the dry ingredients to the wet, and stir
recipe GF) until just incorporated. Fold in the raisins.
1/2 cup all purpose flour (use GF flour to make Chill the cookie dough for 30 minutes.
recipe GF)
5. Drop the cookie dough into 15 rounded
1 ½ tsp baking powder
scoops onto the prepared sheet, and flatten
1 ½ tsp ground cinnamon
slightly. I use wet fingertips to flatten the
1/8 tsp salt
cookies.
2 Tbsp. apple sauce 6. Bake for 11-14 minutes. Cool on the pan for
1 tsp vanilla extract 10 minutes, then transfer to a wire rack.
1/2 cup maple syrup
1/3 cup raisins
1. Preheat oven to 325°F, and line a baking

sheet with parchment paper.
2. In a large bowl, whisk together the oats, flour,

baking powder, cinnamon, and salt.
3. In a separate bowl, whisk together the

applesauce, flax egg, vanilla, and maple
syrup.
125
WHAT I EAT FOR LIFE
GRAMMA’S COOKIES (COCONUT MACAROONS)

These cookies bring me way back! I can remember standing on a chair at gramma’s house, up against the kitchen
counter, making these cookies as a young girl. My gramma would always tell me that this recipe is my “Aunt Jean’s”
recipe. Carrying on the tradition, I decided to create my own vegan version of this recipe!
INGREDIENTS
(makes about 12 macaroons) 1. In a double boiler or microwave carefully melt

1.5 cups vegan dark chocolate your vegan dark chocolate.
2 ¼ cup shredded unsweetened coconut
2. Transfer into a mixing bowl. Let cool for
about 5 minutes. Add in the vanilla and salt
1/4 tsp salt
and stir. Then add in the coconut shreds and
combine well.
3. Form mixture into approximately 12, 3 Tbsp.

sized balls (the mixture can be a bit difficult
to form as we are not using oil, but be patient
with it and really work it in your hand).
4. Place them on a lined baking sheet and pop

them into the fridge to cool for about a half
hour before serving.
126
VEGAN DONUTS
No, your eyes are not fooling you! These are completely oil free, wholesome, baked, vegan donuts! Can ya believe
it?! Everybody loves donuts, but most are fried in oil, and filled with a bunch of “ not so hot” ingredients… which is
FINE! But, sometimes we’re craving a donut and we still want to keep on track with a healthy lifestyle. These donuts
are super easy to make, and they taste like a donut from a bakery!
INGREDIENTS
DONUTS: 1. Preheat oven to 350F.
1.25 cup all purpose flour (or GF flour to make
2. In a food processor add dates and coconut
recipe gluten free)
milk and blend until contents become a
1 tsp cinnamon smooth paste.
1/2 tsp nutmeg
3. Then, in a large mixing bowl, sift in flour,
1 Tbsp. tapioca starch
cinnamon, nutmeg, tapioca starch, baking
1 tsp baking powder powder, and baking soda. Add vanilla, lemon
1 tsp baking soda juice, and date mixture and fold ingredients
1/2 cup coconut milk (canned) together. If dough is too dry, add a few
1 tsp vanilla splashes of coconut milk until everything’s
10 medjool dates (pitted) stuck together.
1 Tbsp. lemon juice 4. In a non-stick or silicone donut pan, fill each
until they are 3/4 full.
ORIGINAL GLAZE:
1/2 cup icing sugar 5. Bake for about 10 minutes or until they pass
1/2 tsp vanilla the toothpick test!
2 Tbsp. maple syrup 6. Combine ingredients for each glaze in
hot water to thin separate small bowls.
CHOCOLATE GLAZE: 7. Glaze the donuts about 5-7 minutes

½ cup melted vegan chocolate after being out of the oven, so they
are still warm!
127
WHAT I EAT FOR LIFE
COOKIE DOUGH ICE CREAM

Good ol’ cookie dough ice cream. Definitely a childhood favourite treat of mine. But hold on, “CHICKPEAS?!” you
say?? Just hear me out, I promise you this cookie dough tastes nothing like chickpeas. Just try it! You’ll thank me later!
INGREDIENTS
COOKIE DOUGH: 1. Blend all ingredients in a small food

1/3 cup (heaping) chickpeas processor (except chocolate chips) until
1 Tbsp. maple syrup smooth.
2. Transfer into a small mixing bowl and mix in
Pinch of sea salt
chocolate chips. Roll into small balls and set
1/4 tsp cinnamon
on a lined baking sheet in the freezer until
2 Tbsp. natural almond butter
frozen
handful of chocolate chips
ICE CREAM: 3. Combine all ice cream ingredients in a
5- 6 medium frozen bananas blender (except chocolate chips) until
1/2 tsp vanilla extract smooth. Transfer to a mixing bowl and add
2 Tbsp. natural almond butter in chocolate chips and frozen cookie dough
handful chocolate chips bites.
4. Place in a lined pan in the freezer until frozen

(about 1 hr).
128
ORANGE SHERBET
This one is for my Mumma! Her favourite frozen treat has always been orange sherbet. She ate copious amounts
of it while pregnant with me, and of course… it’s one of my favs too!
INGREDIENTS
2 oranges
1 Tbsp. orange zest
2 Tbsp. sugar (or any type of sweetener)
2 cups coconut milk ice cubes
2.5 cups regular ice cubes
1. Blend all ingredients in a high speed blender

until smooth.
2. Transfer to a lined pan and place in the

freezer until frozen (40 minutes- 1hr.)
129
WHAT I EAT FOR LIFE
AVOCADO CHOCOLATE MOUSSE

Avocado and chocolate?!?! YES. Might seem like a weird combo, but trust me… this will knock your socks off.
INGREDIENTS
1 ripe avocado 1. Blend all ingredients in a blender or food

1/4 cup cocoa powder processor until smooth!
2 Tbsp. maple syrup
Pinch of salt
1/2 tsp vanilla
2 Tbsp. plant milk of your choice
130
CHOCOLATE COCONUT
RASPBERRY CHEESECAKE
Soy free, nut free, dairy free cheesecake!! I wanted to create
a cheesecake that didn’t use cashews or tofu, and that’s
when I discovered the magical ingredient: coconut butter!
Seriously guys, the coconut butter has THE perfect texture
as well as the “melt in your mouth” aspect that traditional
cheesecake has, without an overpowering taste of coconut.
I promise you, this cheesecake will NOT disappoint!
INGREDIENTS
CRUST:
1/2 cup pecans
1/2 cup almonds
1/2 cup shredded coconut
1/2 cup rolled oats
1 cup medjool dates (pitted)
1/2 cup vegan dark chocolate
1 tsp vanilla
of the pan. Set in the fridge to firm up while

FILLING:
making the filling.
2 + ¼ cup melted coconut butter (can be found in
most health food shops or you can make your own by 4. To make the filling, first measure out 2 and
blending coconut shreds in a food processor until it ¼ cup of melted coconut butter (melting it
becomes almost like a peanut butter texture) before measuring is very important!!) and
1.5 cups light coconut milk place in a large mixing bowl.
1/2 cup maple syrup
5. Then add the remainder of the filling
1/4 cup lemon juice
ingredients and fold gently. Evenly spread
1 Tbsp. vanilla
the filling on top of the crust in the pan and
1/2 tsp salt
leave in the fridge to chill/set for 2-4 hours.
1 cup crushed frozen raspberries
TOPPINGS: 6. When the cake is almost done setting,
prepare the chia jam to spread on top of
Raspberry chia jam (See Simple Staples) the cake. Once the jam has simmered on
More melted vegan chocolate the stove, let cool long enough so it is not
hot to the touch, but hasn’t set enough to
1. Make the crust by putting all ingredients,
become a thick jam (it won’t spread on the
except dark chocolate, into a food processor
cake evenly).
or blender and blending until everything is well
combined. Transfer mixture to a large bowl. 7. It should evenly, and easily spread over the
top of the cake. Then let it chill for a few
2. In a double boiler or in a microwave melt the
more minutes to let the jam set.
½ cup of vegan dark chocolate, then add to the
crust mixture and mix well. 8. Drizzle with more melted chocolate on the
top & serve!
3. In a non-stick, 8x8, spring form pan (you can
line with parchment paper if needed) evenly 9. Can be kept in the fridge for 3-4 days, and
spread out the crust mixture across the bottom can also be frozen!
131
WHAT I EAT FOR LIFE
CINNAMON BUNS
I wasn’t sure whether to put this in the breakfast chapter
or the dessert chapter! I’ve always had cinnamon buns
as a breakfast item… but I would eat them for breakfast,
lunch, dinner, and dessert!
INGREDIENTS
BUNS:
1 packet of active yeast (or 2 ¼ tsp)
3/4 cup plant milk of your choice
1 Tbsp. maple syrup
1 tsp vanilla
1/4 cup pumpkin/sweet potato puree
1/4 cup date paste
3 cups all purpose flour
2 tsp baking powder
1 tsp cinnamon
FILLING:
1/4 cup date paste
1 tsp cinnamon
ICING:
2 cups icing sugar
1/4 cup maple syrup 5. In a small bowl, mix together the filling
1 tsp vanilla ingredients, then spread evenly on the
2-3 Tbsp. plant milk to thin dough, leaving an inch border on one of the
short ends. Starting at the short end, roll the
1. Place plant milk and maple syrup in a small
dough into a log shape, then press down on
saucepan and heat over low heat until
the edge to seal-With a sharp knife, cut into
lukewarm. Remove from heat and whisk in
5 equal slices.
yeast. Let sit.
6. Place slices on a parchment lined round cake
2. Meanwhile, mix together dry ingredients and
pan, cover with a kitchen towel, and let rise
set aside.
for 1/2 hour in a warm spot.
3. Whisk pumpkin and vanilla into the milk
7. Meanwhile, preheat oven to 350F.
mixture and then pour entire liquid mixture
into the dry ingredients. Gently mix and 8. Bake the rolls for 20-25 minutes, or until
knead just until it forms a smooth dough. It slightly golden.
should be tacky, but not overly sticky. Add
9. Let sit for 5 minutes. Meanwhile, blend
more milk if too dry, or more flour if too
together icing ingredients in a blender, until
sticky.
completely smooth.
4. Roll dough out into a large rectangle on a
10. Drizzle the icing onto the warm rolls and
floured surface.
serve.
132
VANILLA WHIP
BERRY CAKE
Light, fluffy, and sweet... this cake is the perfect treat!
Using the magical ingredient, aquafaba! The aquafaba is
what’s responsible for the light & fluffiness of this cake...
no eggs needed here!
INGREDIENTS
(makes two, 8 inch cakes)
CAKE:
1.5 cups aquafaba
2 tsp apple cider vinegar
1.5 cups sugar
1/4 cup apple sauce
3 cups all purpose flour
2 tsp baking powder
1/2 tsp baking soda
ICING:
coconut whipped cream (See Simple Staples)
TOPPINGS:
Fresh strawberries
Fresh blueberries 6. Divide the batter between 2, 8 inch cake
pans and bake for 25-30 minutes (or until it
passes the toothpick test).
2. In a large mixing bowl, whisk together flour,
7. Let the cake cool for about 5 minutes, then
baking soda, and baking powder.
flip onto a plate or wire rack to continue
3. In another large mixing bowl, add the cooling.
aquafaba and vinegar and whip, using
8. Once the cake is completely cooled, level out
electric beaters. Once the mixture becomes
the top of each cake. Starting in the middle,
foamy, increase the speed. Whip until stiff
evenly spread coconut whipped cream
peaks form (this will take about 10 minutes).
on the top of one of the cakes. Add fresh
4. Now, gradually mix in the sugar to the berries, then place the second cake on top.
whipped aquafaba. Keep mixing until all Use the remainder of the coconut whipped
the sugar is dissolved and the mixture has cream to ice the top of the cake, while
turned glossy. Add the vanilla and apple leaving a small amount to ice around the
sauce and beat until combined. sides. Top with more fresh berries!
5. Add the flour slowly into the aquafaba

mixture and gently fold using a spatula. Do
not over fold. Just mix until everything is
incorporated.
133
WHAT I EAT FOR LIFE
Aknowledgements
I couldn’t have created this cookbook on my own. I’ve had so many
people support me, and help me along the way.
I’d first like to express my endless gratitude to YOU. Thank you for
being here, reading this, supporting me. I could not do what I do
without you.
To all our subscribers/followers/internet family: Thank you, thank

you, thank you. You are all the most positive, kind, caring group of
people, and I feel so blessed to have such a wonderful community
of people who choose to support us.
To the infamous and amazing photographer, Rob Kiss: You made

my visions come to life… even better than I expected, and I am
forever grateful. Thank you for your talent and all your hard work.
We appreciate you more than you know!
To my partner, my support system, my best friend, Kyle: You’re my

other half. This wouldn’t have been possible without you - I love
you.
And finally to my amazing friends and family: Thank you for be-
lieving in me, supporting me, and always having my back. I have
the best group of people as my support system, and I couldn’t be
more thankful.
134
AKNOWLEDGEMENTS
135

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“Be the change you wish to see in

I started participating in social

My ultimate goal is to provide

WHY VEGAN? I felt SO amazing. My athletic I prefer to keep food simple,

Q: WHERE DO VEGANS GET THEIR PROTEIN FROM?

Check these links out for more info:

Q: WHERE DO VEGANS GET B12?

Check these links out for more info:

Q: WHERE DO VEGANS GET IRON?

Check these links out for more info:

Q: WHAT ABOUT GLUTEN?

Check these links out for more info:

Q: WHY WHOLE FOODS? WHAT DOES “WHOLE FOOD VEGAN” MEAN?

Check these links out for more info:

Q: WHAT ABOUT SOY?

See links provided below:

Q: DOES BEING VEGAN MEAN A LOT OF FOOD PREP?

Q: WILL GOING VEGAN HELP ME TO LOSE WEIGHT?

So you’re not vegan, as yet. Or you’re vegetarian and thinking about

1. GO AT YOUR OWN PACE

2. EDUCATE, EDUCATE, EDUCATE!

3. GET STOCKED UP, AND STAY STOCKED UP!

4. FIND YOUR LOCAL VEGAN COMMUNITY/SUPPORT GROUP

RESOURCES OIL FREE

If you see this symbol next

https://www.drmcdougall.com/ GLUTEN FREE

DIY ALMOND MILK

1 cup raw almonds (soaked overnight)

5. Whisk in the cinnamon.

DIY COCONUT MILK

1.5-2 cups (depending on how fatty you like your

1. Add shredded coconut, warm water, vanilla,

2. Place a nut milk bag over a large bowl and

3. Using a funnel, pour into a large glass jar

When making homemade milks, you will be left with

1/2 cup ketchup

1. Combine all ingredients in a medium sized

2. Whisk until well combined.

2 cups diced potatoes

GARLIC HEMP AIOLI

1 cup hemp seeds

1. In a high speed blender or food processor,

1. Combine all ingredients in small bowl, using

2. If the texture is too thick, add more water.

1.5 cups soaked cashews

1. In a medium sized bowl, cover cashews with water (they

1/3 cup (100g) firm tofu

1. In a blender, combine all ingredients and blend on high

2. Transfer mixture to a small pot, and warm on medium-low

3. Once heated, use immediately.

4. Optional: I like to add a Tbsp. of miso paste for an extra

4 small fresh tomatoes (diced and drained of

1. Combine all ingredients in a medium sized

1. Scoop the avocado into a small bowl and,

2. Mix in the lemon juice and a pinch of salt.

CHEESY VEGAN PARM

1/4 cup nutritional yeast flakes

1. Add all ingredients to a blender or food