Beginners

guide to
Veganism

By Aloha Maui Vegan

 ♥ Hello Friends♥

F I R S T O F F , I W A N T T O P R E FA C E B Y S T A T I N G T H A T I A M B Y N O M E A N S
AN EXPERT ON VEGANISM OR HEALTH. I WANT TO SHARE MY JOURNEY
W I T H OT H E R S S O T H A T T H E Y M A Y F I N D T H E F R E E D O M A N D H A P P I N E S S
THAT I HAVE FOUND WITHIN A VEGAN LIFESTYLE. WE ARE ALL IN THIS
JOURNEY OF LIFE TOGETHER AND NONE OF US ARE PERFECT, WE ARE
ALL TRYING TO DO OUR BEST AND WITH THAT BEING SAID, I BELIEVE
THAT IT IS POSSIBLE FOR ALL OF US TO MAKE A DIFFERENCE.

We can change our world,

by one meal and snack at a time.

MY HOPE IS THAT YOU CAN PICK UP A FEW TIPS FROM THIS

E-BOOK AND BEGIN INTRODUCING VEGAN ITEMS INTO YOUR LIFE. I
K N O W F O R M A N Y P E O P L E I T D O E S N ’ T F E E L R E A L I S T I C T O T OT A L LY
A N D C O M P L E T E LY G O V E G A N A L L A T O N C E .

I BELIEVE THAT BY STARTING TO MAKE LITTLE CHANGES IN YOUR

LIFE YOU WILL START TO SEE AND FEEL A DIFFERENCE AND IT
W I L L E V E N T U A L LY B E C O M E S O M E T H I N G T H A T Y O U
CRAVE DAY IN AND DAY OUT.

“Compassion for all life, compassion for mother earth, compassion for yourself.”
 Table of Contents
Where to Start: Beginner Tips & Questions ………………………………………. 4-11
……………………………………………………………….
Shopping List …………….……………………………………………….……… 12-14
A Note from ME 😊 …………….……………………………………………….. 15

REcipes
Date Balls & Homemade Instant Oats ..……………………….………………….. 16
French Fries & Vegan Parm ………………….…………………………………… 17
Smoothies ………………….……………………………………………………. 18
Thousand Island Dressing & Best Ever Nacho “Cheese” Sauce……………………. 19
Vegan Mayo & Vegan Cashew Cream Sauce ………………….…………………. 20
Garlic Bread & Avocado Toast ………………….…………………………………. 21
Chia Puddin’ Two Ways ………………….……………………………………….. 22
Strawberry Spinach Salad………….……………………………………………… 23
All Time Fave Burritos …………………………………………………………….. 24
Tofu Scramble ……………….……………………………………………………. 25
Philly “Cheese-Steak” Sandwich ……………….…………………………………. 26
Chimiladas ………………….……………………………………………………. 27
Creamy Red Pepper Pasta ………………….…………………………………….. 28
Hearty “Roast" Mushroom Gravy ………………….…………………………… 29-30
Not So "Big Mac" ……………….………………………………………………… 31
BBQ Jackfruit Sandy ………………….………………………………………….. 32
Tu-No Sandwich ………………….……………………………………………… 33
Hubby’s Pizzas ………………….………………………………………………. 34
Chocolate Chip Cookies …………………………………………………………. 35
Cupcakes for Days ……………………………………………………………….. 36
…………………………………………………………………………36
Epic Vegan Frostings …………………………………………………………….. 37
………………………………………………………………………37
Vegan Cheesecake ……………………………………………………………….. 38
…………………………………………………………………………38
Vegan Brownies ………………………………………………………………….. 39
……………………………………………………………………………39
Peanut-Butter Bars ……………………………………………………………….. 40
 Where to start
I get asked so many questions when people first start entertaining the idea of going vegan:

“How do
“I am so “Fruit makes
you get your “So, you just eat
overwhelmed, I have no you fat!”
protein?” salad then?”
idea where to start?”

“Do you eat “You can

wheat?” “You can’t ever
“What do you have eat out when you’re
even eat?” pasta?” vegan!?”
“Can you even
have bread?”

Honestly, the list goes on and on and so it should.

We have all been programmed our whole life to believe that we need
animals to survive, that we needs cows milk to grow strong bones and that
we can absolutely not get enough protein without animal flesh. There is
honestly so much evidence to the contrary, that it simply isn’t even true. I am
not going to get all into each aspect of this, but I am going to leave a few
informational resources that have helped me immensely along the way.
( - B O L D A N D U N D E R L I N E D I T E M S A R E L I N K S -
The first thing I watched was Cowspiracy, which then led on to Vegucated .
After watching both of these documentaries, I got up and threw out all of the
meat I had and haven’t looked back since. Now, I realize that for most people,
this doesn’t happen, and that is totally ok. Like I mentioned before, all of us
are on different journeys and it is important to remember that.

Other things I watched within the first month of my vegan journey: Gary
Yourofsky’s Best Speech Ever on YouTube. Forks Over Knives and countless
other YouTube videos about pretty much every vegan question I had.
Bite Sized Vegan has so many helpful videos that honestly taught me so much
in my first couple months of being vegan. My dear friend ELLEN FISHER also
has an amazing channel with so much information that you must see. So
check them both out on YouTube. More recently, Chasing Coral,
Before the Flood and What the Health have been some of my favorite
documentaries. Also, check out Okja it is so touching and so sad at the same
time. It really opened my eyes to another way of seeing animal cruelty.
So to answer the first question, I think educating yourself is the best place
to start, without the education it can be super hard to maintain a vegan
lifestyle. Veganism is not just a diet, I mean some people treat it as such, but
I fully believe once you make a compassionate connection your journey
into veganism will be about a lifestyle change.

Which leads me to my next question I get all the time…

Will i lose weight 🤔

Now, remember this isn’t just a “FAD DIET” so it isn’t all about losing weight. It is
about getting healthy and a huge thing to know is that the majority of people who
have been eating the Standard American Diet (SAD) their whole life don’t have a
lot of healthy eating patterns with food. A lot of people have eating disorders,
whether it be under-eating, over-eating, anorexia and/or bulimia. So I don’t think
it is appropriate for me to delve into whether someone is going to lose weight or
not. Your body might have years and years of damage from a plethora of things,
so I will just share my experience on what has happened with me.

Remember, the number on the scale isn’t always a true test of your health. The thing to remember
is your overall health. Blood tests are a great way to learn and understand what is going on with
your health and to see actual results that are happening within your body.
 I have always struggled with my weight. Ever since puberty, I have yo-yoed back
and forth and up and down. If I wasn’t eating 1000 calories a day or less, I would
gain weight. It was super miserable always being so focused on the scale and every
morning my mood would be dependent upon what the scale would say.…
So not a way to live. 😩 😩 😩

I have found so much freedom with my body since going vegan. I don’t obsess
about the scale and with what my weight is anymore. I weigh myself every couple
of weeks and sometimes every couple of months. It is so awesome to not always be
worried about what the scale is going to say tomorrow morning. Since going vegan
I have lost a little over 35lbs. I have been vegan for almost 2.5 years now and I can
honestly say I have never been happier with my body.

With that being said, I do not have a perfect body, but nobody does, what is perfect
anyway? 🤔 Through this journey, I have learned to love myself where I am at and
give my body the kindness and love that it needs.

Some weeks I don’t work out at all and some weeks I work out everyday. I listen to
my body and try and give it what it needs. MORE WATER, MORE REST and
MORE ACTIVITY (when I have the energy and stamina for it).
……..Overall just MORE BALANCE.

Keep in mind too, that once you start incorporating more plants into your life, your
energy levels will sky rocket. I used to drink coffee and diet soda all the time before
going vegan. It was a hopeless cycle that went on and on. I never felt awake. Since
going vegan, I hardly drink coffee and rarely have soda. If I do have soda, I go for
the natural stuff or pellegrino (which I never drank before). So I am here to also tell
you that your taste buds are totally going to change over time and it is unreal.
Although personally, I have never liked cucumbers and for me that still hasn’t
changed yet! Lol…. Maybe one day it will. 😉
 More Questions to Answer
YOU CAN EAT BREAD, WHEAT AND PASTA. ALTHOUGH, SOME VEGANS DON’T.
THERE ARE MANY DIFFERENT “TYPES” OF VEGANS. SOME ONLY EAT RAW, WHICH MEANS THEY ONLY EAT RAW
FRUITS AND VEGGIES ALL THE TIME. SOME ARE RAW TILL 4 WHICH MEANS THEY EAT RAW FRUITS AND VEGGIES
FOR THE MAJORITY OF THE DAY AND THEN A COOKED VEGAN MEAL IN THE EVENING. SOME VEGANS EAT ONLY A
WHOLE FOODS PLANT BASED DIET. TO MY UNDERSTANDING THE GIST OF IT BASICALLY MEANS YOU ONLY
EAT WHOLE PLANT FOODS WITH NO ADDED OIL OR PROCESSED FOODS (INCLUDING REFINED SUGARS).
THERE CAN BE JUNK FOOD VEGANS AS WELL…. BUT I THINK IT’S BEST TO NOT GET CAUGHT UP IN ALL THE
DIFFERENT TITLES AND WAYS THAT YOU CAN BE VEGAN. REMEMBER THIS IS ABOUT YOUR JOURNEY AND
WHATEVER IS GOING TO MAKE IT EASIER FOR YOU. I JUST THOUGHT I WOULD SHARE A LITTLE
INSIGHT ON THIS BECAUSE I WAS SUPER CONFUSED IN THE BEGINNING ABOUT ALL OF IT.

YOU WILL START TO LEARN WHAT WORKS FOR YOU AND WHAT YOUR BODY FEELS BETTER EATING. I THINK IT IS
PROBABLY BEST FOR EVERYONE TO LIMIT PROCESSED FOODS AND SWEETS, BUT FIND A BALANCE THAT WORKS
FOR YOU. DO YOUR BEST TO NOT FEEL DEPRIVED AND TO NOT GO HUNGRY, ESPECIALLY IN THE BEGINNING, I
THINK FOR A LOT OF PEOPLE WHEN THEY START TO FEEL DEPRIVED THEY START SAYING, “I DIDN’T FEEL THIS WAY
BEFORE I WENT VEGAN.” SO IN THE BEGINNING I THINK IT IS BEST TO TRY AND VEGANIZE THINGS THAT YOU
LIKED TO EAT BEFORE AND START TO MAKE THEM HEALTHIER EACH TIME.

FOR ME, I COOKED MY FOOD WITH MORE OIL AND ADDED MORE SALT IN THE BEGINNING. ALTHOUGH, THIS
DIDN’T HELP MY HEALTH NECESSARILY, IT HELPED ME NOT FEEL LIKE I WAS MISSING SOMETHING. I CAME FROM
EATING OUT ALMOST 3 TIMES A DAY, SO THE AMOUNT OF OIL AND SALT IN THOSE MEALS WAS ASTRONOMICAL
IN COMPARISON TO WHAT I WAS ADDING TO MY HOME COOKED VEGAN MEALS.

ALSO, GETTING HANGRY IS A REAL THING. MAKE SURE TO ALWAYS HAVE SNACKS AVAILABLE TO HELP YOU STAY
ON TRACK. I LOVE HAVING FRUIT OR NUTS AND SEEDS IN MY BAG AT ALL TIMES. THESE GO MACRO BARS ARE
STILL A “GO TO” SNACK FOR ME AND HAVE SAVED ME AND THE HUBS MANY, MANY TIMES.
 TODAY, I DON’T EAT JUST RAW OR COOKED FOOD. SOME DAYS I EAT ONLY RAW FRUITS AND VEGGIES
TILL DINNER TIME. SOMETIMES, I WANT A BIG BOWL OF COOKED OATS FOR BREAKFAST. SOMETIMES I
WANT POTATOES ALL DAY LONG, SOMETIMES I LIKE SALADS AND SOMETIMES I DON’T. SO NO,
VEGANS DON’T JUST EAT SALAD, BUT I GUESS SOME DO.. LOL I LOOK AT IT THIS WAY; WHEN I WAS
EATING THE STANDARD AMERICAN DIET (SAD) I WASN’T PUT INSIDE A BOX AND PEOPLE NEVER
ASKED, “SO, WHAT KIND OF FOOD EATER ARE YOU?” LOL I STILL THINK IT’S FUNNY THAT ONCE I WENT
VEGAN, NOW EVERYONE SEEMS TO HAVE AN OPINION ABOUT WHAT I AM EATING, BUT WHEN I WAS
EATING MCDONALDS AND ANIMAL FLESH FOR ALMOST EVERY MEAL, PEOPLE DIDN’T EVEN BLINK AN
EYE. I REALIZE THE LONGER I HAVE BEEN VEGAN THAT IT REALLY JUST COMES FROM A PLACE OF NOT
KNOWING OR UNDERSTANDING VEGANISM. I CAN DEFINITELY APPRECIATE THAT, AS THERE WAS A TIME
WHEN I DIDN’T UNDERSTAND AND COULDN’T EVEN IMAGINE BEING VEGAN.

WHEN WE ARE PROGRAMMED FOR SO LONG TO BELIEVE SOMETHING- IT JUST FEELS WRONG WITHIN
EVERY FIBER OF OUR BEING TO GO AGAINST THAT. IF ANYTHING, I WANT THIS E-BOOK TO HELP PEOPLE
REALIZE THE IMPACT THEY CAN HAVE BY MAKING THESE CHANGES AND THAT BEING VEGAN IS
AMAZING AND DELICIOUS. I HOPE YOU ENJOY!!! 😊 😊 😊

did you know that being VEGAN for a month

you will save:
33,000 Gallons of Water 💦 :: 900 Sq.ft of Forest 🌲
🐮 30 Animal Lives 🐮
1,200 lbs of Grain 🌾 :: 600 lbs of Co2 🌬
Statistic Source: http://thevegancalculator.com/#calculator
 QUICK TIPS
DRINK MORE WATER EAT LESS SALT AND OIL
don’t forget your B12 SPRAY drink MORE smoothies
BUY HAWAIIAN SPIRALINA DO YOUR RESEARCH
I WOULD LIKE TO GIVE YOU SOME INSIGHT FROM MY EXPERIENCE. FIRST OFF, I NOTICED A HUGE
DIFFERENCE IN MY MOOD, BODY AND ENERGY ONCE I FINALLY STARTED DRINKING MORE WATER.

I TYPICALLY START MY DAY WITH 32OZ OF WATER AND MAKE SURE TO DRINK ANOTHER 64OZ
THROUGHOUT THE DAY. I ALWAYS ACTIVATE MY WATER WITH EITHER FRESH LEMON OR LIME.

THE OTHER 64OZ TYPICALLY INCLUDES WATER IN MY SMOOTHIES OR TEA. 😊

I FOR ONE HAVE NEVER BEEN A BIG SALAD LOVER. THE LONGER I’VE BEEN VEGAN THE MORE THAT I AM
LIKING THEM, BUT THIS E-BOOK IS MORE FOR WHAT I FEEL LIKE HELPED ME THE MOST IN THE

BEGINNING. I HAD LOTS OF SMOOTHIES IN THE BEGINNING AND THERE ARE A PLETHORA OF
RECIPES ONLINE. MY FAVES WILL BE INCLUDED IN THE RECIPES, BUT MAKE SURE TO FIND WHAT YOU
LIKE AND DON’T GET DISCOURAGED WHEN THEY DON’T TURN OUT RIGHT.
YOU WILL FIND A COMBINATION YOU LOVE AND YOU WILL MOST LIKELY CRAVE IT DAY IN AND OUT LIKE
I DID AND STILL DO.

I ADDED A LOT OF SALT AND OIL TO OUR FOODS WHEN FIRST GOING VEGAN, ONE BECAUSE WE
DIDN’T KNOW ANY BETTER AND TWO BECAUSE IT JUST TASTED BETTER AND THREE…. WE DIDN’T REALLY

COOK A LOT BEFORE AND IT WAS JUST SO INGRAINED IN US THAT YOU NEED IT, BUT YOU DON’T.
 YOU WILL NOTICE IN MOST OF THE RECIPES I DON’T ADD OIL OR TONS OF SALT WHEN COOKING. IT’S
BECAUSE YOU HONESTLY DON’T NEED IT AND IT IS SO MUCH BETTER FOR YOU.
CHECK OUT DR. JOHN MCDOUGAL, DR. CALDWELL ESSELSTYN AND DR. T. COLIN CAMPBELL FOR MORE
INFO ON THE HEALTH BENEFITS OF NO OIL AND LESS SALT.

THEY ALSO HAVE A VAST AMOUNT OF AMAZING INFORMATION ON A PLANT BASED DIET AND THEY HAVE
BEEN SUPER INSTRUMENTAL IN MY JOURNEY.

SO BACK TO NO OIL WHEN COOKING… JUST USE WATER OR LOW SODIUM VEGGIE BROTH AND IT
DOES THE EXACT SAME THING. SOMETIMES YOU DON’T EVEN NEED ANYTHING BECAUSE OF THE
MOISTURE IN THE VEGGIES.

SOME OF MY RECIPES IN THIS E-BOOK DO CALL FOR VEGAN BUTTER AND THEY DO CONTAIN OIL AND
ADDED SALT. SOMETHING I SAY A LOT IS JUST DO YOUR BEST AND DO WHAT FEELS BEST FOR
YOUR BODY. FOR ME THESE RECIPES REALLY HELPED MY TRANSITION INTO VEGANISM BE MUCH
SMOOTHER AND I DIDN’T FEEL LIKE I WAS MISSING OUT ON FLAVOR AND REALLY HEARTY FOOD. I
KNOW THAT YOU DON’T IN FACT NEED OIL OR VEGAN BUTTER TO HAVE FLAVOR EITHER; MY
PERSONAL JOURNEY INCLUDED MORE OIL AND SALT IN THE BEGINNING OF MY JOURNEY SO I AM
JUST BEING REAL AND SHARING ALL OF THAT WITH YOU.

MY GOAL WITH THIS E-BOOK IS TO GENUINELY HELP YOU TRANSITION INTO A VEGAN DIET AND GIVE YOU THE
INFO I USED WHEN I FIRST WENT VEGAN. YOU WILL EVOLVE AND CHANGE AS YOU LEARN AND BECAUSE OF THAT
YOU WILL ADAPT TO THINGS THAT WORK THE BEST FOR YOU. IN CASE YOU EAT A DIET WITH NO ADDED OIL
(WHICH IS IDEAL) I WILL PUT A SUBSTITUTION IN THE RECIPES THAT CALL FOR OIL.

TAKE YOUR B12 SPRAY DAILY.

PLEASE CHECK OUT THIS BLOG POST THAT EXPLAINS B12 AND WHY IT IS IMPORTANT TO TAKE DAILY.

HTTPS://WWW.VEGANCOACH.COM/VEGAN-VITAMIN-B12.HTML
HAWAIIAN SPIRULINA BOOSTS ENERGY, DETOXES AND SUPPORTS IMMUNITY. IT IS JUST SUCH AN
AMAZING SUPPLEMENT TO HAVE IN YOUR DAILY DIET. I ADD IT TO OUR DAILY SMOOTHIES ROUGHLY
1-2 TSP FOR A SMOOTHIE SHARED BETWEEN ME AND THE HUBS. 😊 CHECK OUT THIS LINK FOR MORE
DETAILS ON ALL THE BENEFITS. HTTPS://DRAXE.COM/SPIRULINA-BENEFITS/

NOW TO FINISH OFF THESE QUICK TIPS I RECOMMEND YOU DO YOUR RESEARCH. THE MORE INFORMATION
YOU HAVE THE BETTER YOUR JOURNEY WILL BE. NOW I AM NOT SAYING YOU NEED TO KNOW EVERYTHING AT
ONCE. IT IS A JOURNEY, BUT IF YOU DON’T KNOW THE ANSWER TO SOMETHING OR IF SOMEONE ASKS YOU
SOMETHING AND YOU DON’T KNOW, IT’S OK TO SAY YOU ARE STILL LEARNING AND UNDERSTANDING EVERYTHING.
YOU DON’T HAVE TO KNOW EVERYTHING. I JUST THINK THE BEST KEY TO MY SUCCESS HAS BEEN LEARNING AND
CONTINUING TO LEARN THINGS ABOUT VEGANISM. WHETHER IT BE ANIMAL AGRICULTURE, THE HEALTH
ASPECTS, THE ENVIRONMENTAL EFFECTS AND/OR A PLETHORA OF OTHER QUESTIONS.

RESEARCH AND UNDERSTAND, THEN MAKE YOUR OWN CONCLUSIONS FROM THAT INFORMATION.

First things CHANGE OUT YOUR FRIDGE AND PANTRY WITH

first VEGAN ALTERNATIVES

FOR THINGS YOU ALREADY LIKE!!!

This is a huge must. I applaud people that can go from eating the Standard American Diet (SAD) to eating
Raw Vegan or Raw till 4 or no sugar or wheat or whatever they feel like works for them. Honestly, I think it is super
awesome. For me, I have always loved eating cooked food and the transition into eating vegan has been pretty
great because I try and veganize things I loved before going vegan.
So, I recommend switching out all of your condiments to vegan options instead of the traditional SAD
items. Check some of the stuff you already have because you might be surprised that it is already
#accidentallyvegan.
On the next couple of pages you will find a list of all the things I recommend for new time vegans to have in their
pantry (p.s. you will need some of these items for the recipes in this e-book).
Don’t feel like you have to run out and buy everything at once.
Make a slow transition and do whatever works best for you and your life.
Please note that some items have a link to amazon or another site where you can buy these products. I am not affiliated with any of these products.
My recommendations are solely based on my experience and love for these products.
 Dairy Alternatives
Let me just say, there are SO MANY OPTIONS nowadays.
Almond milk, soy milk, coconut milk, hemp milk, banana milk, rice milk, flax milk,
cashew milk, any kind of nut milk… lol.
THE POSSIBILITIES ARE ENDLESS AND THEY TASTE AMAZING! 😋

• Califia Almond Milk- Unsweetened Vanilla • Miyoko’s Vegan Butter

• Ripple Pea Protein Milk- Original • Miyoko’s Vegan Mozzarella

• Organic Valley Original Soy • Earth Balance Vegan Butter

• SO Delicious Cashew Milk-Unsweetened • The Original Almond Cheese

• SO Delicious Cocounut Yogurt- Vanilla • Trader Joe’s Vegan Cream Cheese

• SO Delicious Ice Cream Products • Tofutti Cream Cheese

 Equipment Needed
We use a Vitamix Blender, a Cuisnart Food Processor, a Breville Juicer and an
Instant Pot.

You don’t need all of this equipment in order to go vegan or to make

these recipes. This equipment is just super helpful, but if you don’t
have the money to invest in these items than use what you have.

If you have money to invest in one item, I would say our Vitamix is our most used
and versatile item in our kitchen. 👍

Egg Replacements
• Chia Seeds (1 TBSP CHIA TO 3 TBSP WATER-LET SIT 5 MINS)
• Flax Seeds or Meal (1 TBSP FLAX TO 3 TBSP WATER)
• Bob’s Red Mill Egg Replacer
• Hampton Creek Just Mayo (CHIPOTLE FLAVOR AND THE ORIGINAL)

There are plenty of other options for egg replacements, like

banana and avocado. Some people use sweet potato and
pumpkin or even use baking soda and vinegar. I’ve heard of
arrowroot powder or silken tofu being used too.

🤗 Try them out and see what works best for you 🤗
 Bread Options
You will find that A LOT of bread options are ACCIDENTALLY vegan.

Here are my go to breads that I love:

• Dave’s Killer Bread
• Alvarado St. Sprouted Wheat Bagels
• Rudi’s Organic Bakery Buns
• Rudi’s Organic Sourdough
• Rudi’s Spinach Tortilla (GF)
• Little Northern Bakehouse (GF)

Seasonings +
Pantry Staples
• Garlic Powder • Lemon Juice • Vegan Chocolate Chips
• Italian Seasoning • Lime Juice • Oats
• Cumin • Maple Syrup • Black Beans
• Taco Seasoning • Cashews • Rice
• Low Sodium Veggie Broth • Cinnamon • Garbanzo Beans
• Soy Sauce, Tamari or • Walnuts • Spelt Flour
Coconut Aminos • Coconut Flakes • Apple Cider Vinegar
• Organic Brown Sugar • Dates • Black Strap Molasses
• Organic Cane Sugar • Peanut Butter • Nutritional Yeast aka
• Organic Powdered Sugar • Canned Coconut Milk “NOOCH”
• Vanilla • Cacao Powder • Better Than Bouillon
• Baking Soda • Cashew Butter • Hawaiian Spirulina
 let’s get cooking friends

THIS E-BOOK HAS SERIOUSLY BEEN SUCH A HUGE LABOR OF LOVE AND I AM VERY EXCITED TO FINALLY
SHARE ALL OF THESE AMAZING AND DELICIOUS RECIPES WITH YOU. I COOK THESE RECIPES DAILY IN
OUR HOME AND I REALLY HOPE YOU ENJOY THEM AS MUCH AS WE DO.

A Couple Things To Note:

#1- I DO LIVE AT SEA LEVEL SO IF YOU ARE BAKING OR COOKING YOU MAY WANT TO GOOGLE IF YOU SHOULD
CHANGE ANYTHING BASED ON YOUR ELEVATION.

#2- MAKE SURE TO HAVE FUN AND TASTE TEST AS YOU GO. YOUR TASTE BUDS MAY LIKE MORE SALT OR SEASONING
THAN WHAT WE ARE USE TO OR VICE VERSA. MAKE SURE TO PLAY AROUND AND SEE WHAT WORKS FOR YOU.

#3- ANYTIME A RECIPE CALLS FOR DATES, PLEASE MAKE SURE TO REMOVE THE PIT. I HAVE LEARNED THE HARD
WAY AND HAD TO THROW AWAY A RECIPE BECAUSE I ALMOST BROKE MY TOOTH ON A DATE PIT. 😩 I WOULD HATE
FOR THAT TO HAPPEN TO ANY OF YOU, SO ALWAYS DOUBLE CHECK. 😊

#4- NOOCH STANDS FOR NUTRITIONAL YEAST AND AGAIN, MAKE SURE TO BUY THIS IN BULK. 😉
#5- ALL OF THE RECIPES CAN BE MADE GLUTEN FREE. MAKE SURE TO SUB OUT ANY FAUX MEATS, BREADS
OR TORTILLAS FOR A GLUTEN FREE ALTERNATIVE THAT YOU PREFER.

I REALLY HOPE YOU ALL ENJOY THIS SO MUCH AND SHARE WITH YOUR FRIENDS AND FAMILY TO HELP
THEM TRANSITION INTO A VEGAN LIFESTYLE.

XOXO
 d a te b a l ls
PREP TIME- 30 MINS :: MAKES- 30
♥ i n g re d i e n t s ♥

• 3 CUPS PITTED MEDJOOL DATES

• 1/4 CUP CACAO POWDER ♥ lets get cooking♥
• 3/4 CUP NUT BUTTER
• 1 TSP VANILLA #1- MIX ALL INGREDIENTS (MINUS CHOCOLATE
CHIPS AND SHREDDED COCONUT) INTO FOOD
• 1/2 CUP PECANS
PROCESSOR UNTIL WELL COMBINED. # 2 - ADD IN
• 3 TBSP CHIA SEEDS CHOCOLATE CHIPS BY HAND. # 3 - ROLL INTO TBSP SIZE
• 1/2 CUP GLUTEN FREE OATS BALLS AND THEN ROLL INTO SHREDDED COCONUT OR
• 1/4 CUP MAPLE SYRUP NUTS OF CHOICE.# 4 - BEST IF THEY SET UP IN FRIDGE
FOR A COUPLE OF HOURS. CAN BE EATEN RIGHT AWAY—
• 1/2 TSP SALT JUST BE CAREFUL— YOU MIGHT NOT BE ABLE TO SAVE
• 1/2 CUP SHREDDED COCONUT ANY 🤗 .
• 1/2 CUP VEGAN CHOCOLATE CHIPS

homemade instant oats

PREP TIME- 5 MINS :: MAKES- 9 CUPS OF OATS

♥ i n g re d i e n t s ♥

• 9 CUPS QUICK COOKING OATS • 1/2 TSP SALT

• 2 CUPS ORGANIC BROWN SUGAR • 1 TBSP CINNAMON

♥ lets get cooking♥

#1- BLEND 3 CUPS OF OATS IN FOOD PROCESSOR OR BLENDER

AND THEN MIX ALL INGREDIENTS TOGETHER IN A LARGE BOWL
A N D B O O M - - -Y O U H A V E Y O U R S E L F A L A R G E B A T C H O F I N S T A N T
OATS.
STORE IN A LARGE MASON JAR
 f re n c h f r i e s
PREP TIME- 5 MINS :: COOK TIME- 30-40 MINS

♥ i n g re d i e n t s ♥
♥ lets get cooking♥
• YUKON GOLD POTATOES
• GARLIC POWDER #1- PREHEAT #2-
O V E N T O 4 5 0 ° F. CUT POTATOES INTO
• ONION POWDER LITTLE WEDGES. #3- SPRINKLE WITH SEASONINGS. #4- ADD
• ITALIAN SEASONING E V E N LY TO S I L I CO N E M AT O R PA R C H M E N T PA P E R O N TO P O F
COOKIE RACKS. #5- COOK FOR 30-40 MINUTES CHECKING
AROUND 25 MINUTES AND ROTATING BAKING SHEETS IF
NECESSARY. #6- DIP IN KETCHUP OR VEGAN RANCH.

vegan "parm"
AKA Vegan Parmesan
PREP TIME- 5 MINS :: MAKES- 2 CUPS

♥ i n g re d i e n t s ♥

• 1 CUP ORGANIC ALMONDS • 2 TBSP “NOOCH”

• 1/4 CUP HEMP SEEDS • 1/4 TSP SALT
• 1/2 TBSP GARLIC POWDER

i n g
cook
♥

t s g et
♥l e
#1- ADD ALL ITEMS INTO FOOD PROCESSOR AND MIX FOR 1-2
MINUTES. STORE IN FRIDGE FOR UP TO 1 MONTH.
 T h e G re e n S m o ot h i e
PREP TIME- 5 MINS:: MAKES- 2 LARGE SMOOTHIES

♥ i n g re d i e n t s ♥

• 6 TO 8 FROZEN BANANAS OR ADD ICE IF YOU

DON’T HAVE FROZEN AND USE FRESH.
• 2 TSP HAWAIIAN SPIRULINA
• 1 TSP MACA POWDER
• 2 TBSP FLAX SEEDS
• 2 HANDFULS OF SPINACH
• 1 CUP OF CASHEW MILK
• FILL THE REST OF THE CONTAINER WITH WATER
i n g
lend
♥

g e t b
♥l e t
s
#1- MIX ALL INGREDIENTS INTO BLENDER IN THE
ORDER LISTED ABOVE AND ENJOY! 😋

c h o c o l a t e “ f ro s ty ”
PREP TIME- 5 MINS:: MAKES- 2 LARGE SMOOTHIES
ents
♥
g r e d i
♥ in

• 5 FROZEN BANANA’S ♥ lets get blending♥

• 2 TBSP PEANUT BUTTER
• 2 TBSP CACAO POWDER #1- PUT ALL INGREDIENTS
INTO YOUR
• 1 TBSP MACA POWDER BLENDER AND DEVOUR THIS DELICIOUS AND
• 2 CUPS OF ICE SWEET TREAT. CAUTION:
BRAIN FREEZE MAY OCCUR!!
• 1 CUP OF NUT MILK (WE LIKE CASHEW)
• FILL THE REST OF THE CONTAINER WITH WATER
 t h o u s a n d i s l a n d d re s s i n g
PREP TIME- 10 MINS :: MAKES- 2 1/2 CUPS

♥ i n g re d i e n t s ♥
• 1/4 CUP OF EXTRA FIRM TOFU • 1/2 TBSP ONION POWDER
• 1/4 CUP OF KETCHUP • 1/2 TBSP APPLE CIDER VINEGAR • 1/4 CUP OF DICED ONION
• 2 TBSP TOMATO PASTE • 1 TBSP YELLOW MUSTARD • 1/4 CUP OF DICED PICKLES
• 1 TBSP MAPLE SYRUP • 1/2 TBSP GARLIC POWDER • 1/2 TSP SALT
• 1 TBSP SOY SAUCE

♥ lets get blending♥

#1- PLACE ALL INGREDIENTS MINUS DICED ONION AND PICKLES INTO BLENDER. MIX ON
HIGH FOR 1-2 MINUTES UNTIL WELL COMBINED. #2-
ADD DICED ONIONS AND PICKLES AND
STIR. #3-
STORE IN FRIDGE FOR UP TO 2 WEEKS.

best ever
Nacho “Cheese” Sauce
PREP TIME- 5 MINS :: MAKES- 2 CUPS

♥ i n g re d i e n t s ♥

• 8OZ PACKAGE TOFUTTI VEGAN CREAM CHEESE • 1/4 CUP “NOOCH” NUTRITIONAL YEAST
(SUB 1/2 CUP OF EXTRA FIRM TOFU FOR OIL FREE) • 1 TSP GARLIC POWDER
• 15OZ CAN OLD EL PASO MILD GREEN CHILE ENCHILADA SAUCE • SALT & PEPPER TO TASTE

♥ lets get blending♥

#1- ADD CREAM CHEESE, ENCHILADA SAUCE, “NOOCH" AND GARLIC POWDER TO HIGH SPEED
BLENDER. MIX UNTIL SMOOTH AND CREAMY. # 2 - ADD SALT AND PEPPER TO TASTE AND ENJOY
HEATED UP OR COLD. # 3 - BEST FOR DIPPING, SMOTHERING BURRITOS AND NACHOS OR IF
YOU’RE FEELING FRISKY EAT IT BY THE SPOONFULS. 😋
 vegan MAYO
PREP TIME- 5 MINS :: MAKES- 3/4 OF A CUP

♥ i n g re d i e n t s ♥

• 1/3 OF A 14OZ BRICK OF EXTRA FIRM TOFU

• 1/4 TSP MUSTARD POWDER
• 1/2 TSP APPLE CIDER VINEGAR
• 1/2 TSP LEMON JUICE
• 1/4 TSP SALT
• 1/4 TSP WHITE PEPPER
• 1/2 TBSP MAPLE SYRUP
• 1/4 CUP WATER
♥ lets get blending♥

#1- ADD ALL INGREDIENTS TO SMALL BLENDER CUP (LIKE A NINJA OR SOMETHING
SIMILAR). IF YOU PUT IT IN LARGER BLENDER YOU MAY WANT TO DOUBLE THE RECIPE.

V e g a n C a s h e w C re a m S a u ce
PREP TIME- 5 MINS :: MAKES- 3 CUPS

e n d i n g #1- SOAK CASHEWS IN

♥l e t s g e t b l ♥
WATER FOR 2-4 HOURS TO
♥ i n g re d i e n t s ♥ REACH A CREAMY
CONSISTENCY (IF YOU DON’T HAVE TIME TO DO
• 2 CUPS OF RAW CASHEWS THIS YOU CAN USE A HIGH SPEED BLENDER AND BLEND FOR
• 1 TBSP LEMON JUICE LONGER TO ACHIEVE A SIMILAR CONSISTENCY).
• 1 1/2 TBSP APPLE CIDER VINEGAR #2- DRAIN AND RINSE CASHEWS AND ADD ALL
INGREDIENTS TO HIGH SPEED BLENDER AND TOP ALL OF
• 4 TBSP “NOOCH" YOUR FAVORITE MEXICAN STYLE DISHES WITH IT. 🎉 🎉 🎉
• 1 CUP OF WATER
S TAY S G O O D I N T H E F R I D G E F O R U P TO 2 W E E K S . 😊
 g a r l i c bre a d
♥ i n g re d i e n t s ♥
e t c o o king ♥

• 1/4 CUP VEGGIE BROTH ♥l e t s

g #1- TOAST BREAD.
• 1 TSP GARLIC POWDER
• 1 TSP “NOOCH" #2- MIX VEGGIE BROTH, GARLIC POWDER AND
• BREAD OF CHOICE “N O O C H " TOGETHER IN SMALL DISH.

#3- SPREAD
MIXTURE ONTO TOASTED BREAD WITH BRUSH
OR KNIFE AND V O I L À DELICIOUS OIL FREE GARLIC BREAD.

avocado toast
♥ i n g re d i e n t s ♥

• 1/2 RIPE AVOCADO

• BREAD OF CHOICE
• ADDITIONS OF CHOICE:
JELLY, HOT SAUCE, CILANTRO, LIME, “NOOCH”,
TOMATO, SALT & PEPPER 😋 😋 😋

♥ lets get cooking♥

#1- TOAST BREAD. #2- DEPENDING

ON WHICH TOPPINGS YOU
WANT, ADD THEM TO THE TOAST IN THAT ORDER AND D E V O U R .
I PERSONALLY LOVE JELLY AND AVO ON TOP!
 CHIA puddin' two ways
PREP TIME-5 MINS :: FRIDGE TIME- 6-8 HOURS :: MAKES- 1 LARGE CUP

Vanilla Chia Puddin'

• 2 TBSP MAPLE SYRUP
• 1/2 TSP VANILLA
• 1 CUP CANNED LITE COCONUT MILK
• 3 TBSP CHIA SEEDS
• DASH OF CINNAMON

Chocolate Chia Puddin'

• 2 TBSP MAPLE SYRUP
• 1/2 TSP VANILLA
• 1/2 TBSP MACA POWDER
• 1/2 TBSP CACAO POWDER
• 1 CUP CANNED LITE COCONUT MILK
• 3 TBSP CHIA SEEDS
• DASH OF CINNAMON

♥ lets get cooking♥

#VANILLA- MIX ALL INGREDIENTS TOGETHER IN SMALL DISH AND LET SIT ON
COUNTER FOR 5 MINUTES AND STIR AGAIN BEFORE PUTTING IN THE FRIDGE. LET SET FOR
# -
6-8 HOURS OR OVERNIGHT BEFORE EATING. C H O C O L A T E PUT ALL INGREDIENTS
(MINUS CHIA SEEDS) IN A BLENDER AND POUR INTO SMALL DISH THEN ADD CHIA SEEDS.
LETTING REST FOR 5 MINS BEFORE STIRRING AND PLACING IN THE FRIDGE FOR 6-8 HOURS
OR OVERNIGHT. I LIKE TO ADD FRESH BERRIES ON TOP BEFORE EATING. 😋
 s t ra w be r ry
spinach salad
PREP TIME- 10 MINS :: MAKES- 5 LARGE SERVINGS

♥ i n g re d i e n t s ♥

• 5 CUPS OF BABY SPINACH

• 2 CUPS OF STRAWBERRIES
• 1 CUP OF PITTED MEDJOOL DATES
• 1 CUP OF PECANS
• DRESSING OF CHOICE

♥ lets get cooking♥

#1- RINSE SPINACH

AND STRAWBERRIES AND SET ASIDE. #2-
ADD PECANS TO FOOD
PROCESSOR AND THEN SLOWLY ADD IN A COUPLE DATES AT A TIME UNTIL CRUMBLY TEXTURE
FORMS. IT SHOULD PRESS TOGETHER AND HOLD ITS FORM WHEN READY. IF THE MIXTURE ISN’T
FORMING ,THEN ADD A LITTLE WATER AT THE END TO HELP IT FORM. SLICE YOUR #3-
STRAWBERRIES AND THEN ASSEMBLE YOUR SALAD. ADD SPINACH IN LARGE BOWL AND TOP WITH
BERRIES AND PECAN/DATE CRUMBLE. ADD ANY SALAD DRESSING OF CHOICE.

OUR FAVORITE IS BOLTHOUSE FARMS CLASSIC BALSAMIC VINAIGRETTE.

 All time Fave burritos
PREP TIME- 5 MINS :: COOK TIME- 10 MINS :: MAKES- 6 SERVINGS
cks
& tri
tips USING FRESH ONION AND GARLIC IS ALWAYS BETTER, BUT SOMETIMES YOU JUST RUN OUT. SO THIS RECIPE DOESN’T CALL FOR
FRESH BECAUSE WHEN YOU ARE IN A PINCH, THE POWDERED STUFF WORKS GREAT. 👍

♥ i n g re d i e n t s ♥
• 1- 15OZ CAN BLACK BEANS
(DRAINED & RINSED)
• 1- 15OZ CAN OF STEWED TOMATOES
(DRAINED & RINSED)
• 1- 4OZ CAN OF DICED GREEN CHILES
• 1/2 CUP OF CILANTRO
• JUICE OF 1 LIME
• 1/2 TBSP CUMIN
• 1/2 TBSP GARLIC POWDER
• 1/2 TBSP ONION POWDER
• TORTILLA OF CHOICE

♥ lets get cooking♥

#1- OPEN CANNED ITEMS, RINSE AND DRAIN THE BLACK BEANS AND DRAIN THE TOMATOES.
#2- ADD ALL THE INGREDIENTS TO A LARGE BOWL AND STIR TOGETHER.
#3- T H E N P L AC E A L A R G E S CO O P O F T H E G O O D S I N TO A T O RT I L L A A N D H E AT I N A PA N I N I
GRILL OR IN A SKILLET ON HIGH HEAT FOR 5 MINS ON EACH SIDE. #4-
COVER IN GUACAMOLE,
HOT SAUCE AND SALSA OR WHATEVER YOU FANCY.
🎉🎉🎉
 t o f u s c ra m b le
PREP TIME- 5 MINS :: COOK TIME- 10 MINS :: MAKES- 6 SERVINGS
cks
& tri
tips TOFU SCRAMBLE IS ONE OF OUR FAVES AND I TEND TO CHANGE IT UP ALL THE TIME. THE RECIPE BELOW IS THE EASIEST AND
QUICKEST VERSION THAT I MAKE. IF I HAVE ONION AND GARLIC ON HAND THEN I WILL SUB FRESH FOR POWDERED.

I ALSO LOVE ADDING LEFTOVER FRENCH FRIES WHEN I HAVE THEM ON HAND.

♥ i n g re d i e n t s ♥
• 1- 14OZ BRICK OF EXTRA FIRM TOFU
• 1 WHOLE PEPPER
(I USE HALF OF A RED + HALF OF A GREEN PEPPER)
• 1 TSP GARLIC POWDER
• 1 TSP ONION POWDER
• 1 TSP ITALIAN SEASONING
• 1/2 TSP PAPRIKA POWDER
• 1/2 TSP TURMERIC POWDER
• 2 TBSP “NOOCH”
• SALT AND PEPPER TO TASTE

♥ lets get cooking♥

#1- PLACE PA N O N M E D I U M TO H I G H H E AT . C H O P U P P E P P E R S , O N I O N S A N D G A R L I C
A N D S E T I N TO T H E PA N W I T H WAT E R O R V E G G I E B R OT H . W H I L E V E G G I E S A R E S AU T É I N G ,
SLICE UP TOFU. I TYPICALLY SLICE IT LONG WAYS AND THEN SLICE THE BRICK ITSELF INTO
THREE CHUNKS, THEN I DICE THE REST OF IT UP TO MAKE SMALL LITTLE PIECES. #2-ADD
T O F U I N TO T H E PA N W I T H S AU T É D V E G G I E S A N D T H E N A D D A L L T H E S E A S O N I N G S B E F O R E
STIRRING EVERYTHING TOGETHER. I USUALLY STIR EVERYTHING TOGETHER FOR ROUGHLY
2-3 MINS AND THEN IT IS READY TO GO. ANOTHER THING WE LIKE TO DO IS ADD A LITTLE
K E TC H U P A N D V E G A N C H I P OT L E O R S R I R AC H A V E G A N M AYO I N TO T H E PA N TO A D D A L I T T L E
POP TO THE DISH. IT IS TOTALLY GOOD WITHOUT IT THOUGH. EAT IN A TORTILLA, ON TOAST
OR EVEN OVER FRESH BABY SPINACH AND ENJOY! 🤗
P hilly "cheese-steak" sandwich
PREP TIME-10 MINS :: COOK TIME- 20 MINS :: MAKES- 6 LARGE SERVINGS

tri cks
ip s &
t SUB GIMME LEAN GROUND BEEF FOR PORTOBELLO MUSHROOMS TO MAKE THESE GF. USE VEGGIE BROTH TO DE-GLAZE
THE PAN AT ANY TIME IF VEGGIES ARE STARTING TO STICK TO THE PAN. ♥ MY HUBBY LOVES TO ADD A-1 SAUCE TO THESE AS WELL. ♥

♥ i n g re d i e n t s ♥
• GIMME LEAN GROUND BEEF (1/2 OF ONE
PACKAGE OR 2 PORTOBELLO MUSHROOM CAPS)
• 1/2 TBSP MINCED GARLIC
• 1 1/2 CUPS OF CRIMINI MUSHROOMS SLICED
• 1 1/2 CUPS OF WHITE ONIONS SLICED
• 2 PEPPERS (1 RED & 1 GREEN)
• 1/2 CUP LOW SODIUM VEGGIE BROTH
• 1 TBSP SOY SAUCE OR TAMARI
• 1/2 TBSP BETTER THAN BOUILLON BEEF BASE
• VEGAN CHEESE OF CHOICE (OMIT FOR OIL-FREE)
• VEGAN THOUSAND ISLAND DRESSING
♥ lets get cooking♥ • BUN OR BREAD OF CHOICE

#1- SET OVEN ON HIGH BROIL. TAKE HALF OF THE GIMME LEAN AND CUT IT INTO 5 PIECES
A N D S M A S H T H E M D O W N W I T H PA R C H M E N T O R WA X PA P E R A N D T H E N S L I C E T H E M LO N G WAY S .
#2- SLICE UP REMAINING VEGGIES. MAKING SURE TO CUT ONIONS AND PEPPERS LONG WAYS
( I F U S I N G P O R T O B E L LO M U S H R O O M S I N S T E A D O F G I M M E L E A N S L I C E T H E M L O N G W A Y S A S
WELL). #3- P L AC E T W O N O N - ST I C K PA N S O N M E D I U M H E AT A N D A D D T H E G I M M E L E A N O R
P O R T O B E L L O ’ S T O T H E S M A L L E R P A N , A D D I N G I N T H E T A M A R I A N D B O U I L LO N . C O O K T H E
G I M M E L E A N F O R A C O U P L E M I N S U N T I L F U L L Y I N C O R P O R A T E D . ( I F U S I N G P O R T O B E L LO S D O
THE SAME EXCEPT COOK UNTIL MUSHROOMS ARE SOFT ABOUT 5 MINUTES.) #4- IN THE OTHER
PA N A D D A L L R E M A I N I N G V E G G I E S I N C LU D I N G G A R L I C . A D D A L I T T L E S A LT + P E P P E R A N D T H E
VEGGIE BROTH THEN SAUTÉ UNTIL VEGGIES ARE SOFT AND TRANSLUCENT (ABOUT 7-10 MINS).
#5- A D D G I M M E L E A N O R P O R T O B E L LO S T O O T H E R V E G G I E S S T I R R I N G F O R 1 M I N U T E T O
COMBINE FLAVORS. #6- PLACE CHEESE ON TOP OF BREAD AND BROIL THE BREAD FOR 2 MINS
OR UNTIL THE BREAD IS CRISP AND THE CHEESE IS MELTED. MAKE SURE TO WATCH SO IT DOESN’T
BURN. #7- TAKE OUT OF OVEN AND ADD THOUSAND ISLAND DRESSING ON ONE SIDE OF THE
BREAD AND THEN ADD “STEAK” MIXTURE ON TOP OF SAUCE AND Devour .
 chimiladas
PREP TIME- 15 MINS :: COOK TIME- 20 MINS :: MAKES- 8

♥ i n g re d i e n t s ♥
• 2- 15.5OZ CANS OF GARBANZO BEANS
(DRAINED & RINSED)
• 1- 15.5OZ CAN BLACK BEANS (DRAINED & RINSED)
• 1 TBSP LIME JUICE
• 1 TBSP NO CHICKEN BASE BULLION
• 1/2 TBSP TACO SEASONING
• 1/2 TBSP “NOOCH"
• 1 TSP CUMIN
• 1 TSP GARLIC POWDER
• 1 1/2 CUPS OF COOKED RICE
• 1-15OZ CAN OF CORN OR 1 1/2 CUPS OF FROZEN CORN
• 1/2 CUP OF VEGAN CREAM CHEESE (OMIT FOR OIL FREE)
• SALT & PEPPER TO TASTE
• TORTILLA OF CHOICE
♥ lets get cooking♥

#1- P R E H E A T O V E N T O 4 5 0 ° F. # 2 - P U L S E G A R B A N Z O B E A N M I X T U R E I N F O O D P R O C E S S O R
UNTIL MIXED. ABOUT 10 PULSES. DO NOT PROCESS THE MIXTURE TOO MUCH OR ELSE IT WILL
TURN INTO HUMMUS. THERE WILL STILL BE SMALL CHUNKS OF BEANS WHEN READY.

#3- COMBINE GARBANZO BEANS (ALREADY PULSED), RICE, BLACK BEANS, CORN AND SPICES
INTO LARGE BOWL.

#4- A D D C R E A M C H E E S E (OMIT FOR OIL FREE) A N D MIX THOROUGHLY. #5- ADJUST SPICES TO TASTE.

#6- BAKE ON TOP SHELF AT 450°F FOR 10-20 MINS OR UNTIL SLIGHT BROWNING. THEN
ROTATE AND BAKE ANOTHER 10 MINS.

#7- LET COOL SLIGHTLY AND ADD MY B E S T E V E R C H E E S E S A U C E (PAGE 19) ON TOP AND
V O I L À DINNER IS SERVED!
 c re a m y r e d p e p p e r P a s t a
PREP TIME- 10 MINS :: COOK TIME- 20 MINS :: MAKES- 4 LARGE SERVINGS

♥ i n g re d i e n t s ♥
• 15OZ OF PASTA (GF IF PREFERRED) • 1 TBSP ITALIAN SEASONING
• 2- 15OZ CANS OF ORGANIC TOMATO SAUCE • 1/2 TBSP GARLIC POWDER
• 2 CUPS ANY VEGGIES OF YOUR CHOICE • 1 TBSP CASHEW BUTTER OR VEGAN
• 1/4 CUP OF NUTRITIONAL YEAST CREAM CHEESE
• 1/2 RED PEPPER • 1/2 TSP BLACK PEPPER

♥ lets get cooking♥

#1- START BY BOILING WATER AND COOKING PASTA. #2- BLEND ALL INGREDIENTS TOGETHER
#3-
( M I N U S PA STA ) . A DJ U ST A N Y S E A S O N I N G S TO TA ST E . ADD 2 CUPS OF VEGGIES (I USED
C O R N A N D S P I N AC H ) I N PA N . C O O K W I T H V E G G I E B R OT H U N T I L V E G G I E S A R E A L M O ST R E A DY .
#4- ADD SAUCE AND HEAT UNTIL WARM. #5- A D D D R A I N E D A N D R I N S E D PA STA TO T H E PA N .
#6- S P R I N K L E W I T H V E G A N “ PA R M ” (PAGE 17) A N D V O I L À D I N N E R I S S E R V E D .
Hearty "Roast" MUSHROOM GRAVY
PREP TIME-15 MINS :: COOK TIME- 30 MINS :: MAKES- 4 LARGE SERVINGS
cks
& tri
tips THIS DISH IS A PLAY ON A DINNER MY DAD USED TO MAKE GROWING UP. THE MUSHROOMS ADD A ROAST LIKE TEXTURE AND THE GRAVY
ITSELF IS JUST SO HEARTY AND COMFORTING. WE ABSOLUTELY LOVE THIS DISH AT OUR HOUSE. IF YOU DON’T LIKE THE CHUNKS OF ONION AND
MUSHROOMS, YOU CAN OPT OUT OF ADDING THOSE ENTIRELY OR YOU CAN PUT ALL THE GRAVY IN THE BLENDER ONCE COMPLETED.
*IF USING COFFEE INSTEAD OF ESPRESSO, SUBSTITUTE THE COFFEE FOR YOUR VEGGIE BROTH. EXAMPLE- INSTEAD OF USING 4 CUPS OF VEGGIE BROTH
USE 2 CUPS OF VEGGIE BROTH AND 2 CUPS OF COFFEE OR USE A TOTAL OF 4 CUPS OF COFFEE AND NO VEGGIE BROTH.

♥ i n g re d i e n t s ♥

• 2 PORTABELLO CAPS • 2 TBSP TAMARI • 1 1/2 TBSP GARLIC POWDER

• 1 LARGE WHITE ONION • 2 TBSP WATER • 1/2 TSP BLACK PEPPER
• 2 TBSP MISO PASTE • 3/4 CUP ALL PURPOSE OR • 1/2 TSP SEASON SALT
• 3/4 TSP BETTER THAN BULLION SUB GF OAT FLOUR ( SUBBING WILL CHANGE FLAVOR )
(N O B EEF B ASE ) • 4 CUPS OF VEGGIE BROTH • 4 OZ ESPRESSO OR COFFEE*☝
• 2 TBSP VEGAN BUTTER OR • 1 TBSP ITALIAN SEASONING ( SUB WITH WATER OR V EGGIE B ROTH )
VEGGIE BROTH (W ILL CHANGE • 1/4 CUP + 2 TBSP NOOCH • 1/4 CUP OF WATER
FLAVOR SLIGHTLY ) • 1/2 TBSP ONION POWDER ( IF NECESSARY )
 Hearty Roast MUSHROOM GRAVY (continued)

♥ lets get cooking♥

#1- START BY H E AT I N G U P A N O N - ST I C K S AU C E PA N O N M E D I U M H E AT . D I C E U P O N I O N
(SHAPE DOESN’T REALLY MATTER BECAUSE THEY GET PRETTY SMALL FROM CARAMELIZING, BUT
USUALLY THINLY SLICE AND THEN CHOP THEM IN FOUR SECTIONS). THEN THINLY SLICE
M U S H R O O M S . A D D A L I T T L E WAT E R O R V E G G I E B R OT H TO PA N A N D T H E N A D D O N I O N S . Y O U
WANT TO CARAMELIZE THE ONIONS UNTIL THEY ARE GOLDEN BROWN IN COLOR, ADDING WATER
O R V E G G I E B R OT H A S T H E B OT TO M O F T H E PA N G E T S C H A R R E D . O N C E T H E Y A R E G O L D E N B R O W N
IN COLOR, ADD IN MUSHROOMS. COOK THE VEGGIES UNTIL THEY ARE NICE AND SOFT AND
BROWN IN COLOR, ADDING IN LIQUID AS NEEDED. ROUGHLY, 10-15 MINS.

#2- WHILE
THE VEGGIES ARE COOKING MIX MISO PASTE, BOUILLON AND TAMARI WITH
WATER AND SET ASIDE.

#3- A D D I N B U T T E R ( OR V EGGIE B ROTH IF MAKING O IL F REE ) W I T H VEGGIES INCORPORATING

ENTIRELY, THEN ADD IN FLOUR DOING THE SAME.

#4- START
A D D I N G I N V E G G I E B R O T H ( OR C OFFEE SEE TIPS & TRICKS ABOVE ) 2 C U P S A T A T I M E
UNTIL LIQUID TEXTURE IS SMOOTH. BRING TO A BOIL AND ALLOW MIXTURE TO THICKEN
STIRRING OCCASIONALLY. REDUCE HEAT TO A LOW SIMMER.

#5- ONCE COMBINED ADD MISO MIXTURE AND DRY SEASONINGS AND WHISK TOGETHER FOR
ABOUT 2-3 MINUTES.

#6- ADD COFFEE (WATER OR VEGGIE BROTH IF SUBBING) WHISK FOR ANOTHER 2 MINUTES.

Serve with your favorite veggies

AND

😋 ENJOY! 😋
 Not so “big Mac”
rick s PREP TIME- 15 MINS :: COOK TIME- 10 MINS :: MAKES- 4 MACS
tips&t
MAKE SURE TO USE A GF PATTIE AND BUN IF PREFERRED. WE LOVE THE BEYOND BURGER PATTIES AS WELL AS LITTLE NORTHERN BAKER
GF BUNS. IF USING GIMME LEAN WE TYPICALLY SMASH THE PATTIES DOWN WITH THE BOTTOM OF A GLASS CUP AND SOME PARCHMENT OR WAX PAPER
BETWEEN THE CUP AND THE “MEAT”. MAKE SURE TO CHECK OUT MY THOUSAND ISLAND DRESSING RECIPE (PAGE 19) FOR AN OIL FREE OPTION.

♥ i n g re d i e n t s ♥

• 8 PATTIES OF CHOICE
(GIMME LEAN GIVES THE BEST FLAVOR)
• 8 BUNS OF CHOICE
(YOU WILL HAVE 4 TOPS LEFTOVER)
• 8 SLICES OF “CHEESE” (OMIT FOR OIL FREE)
(WE LOVE PARMELA CREAMERY CHEDDAR)
• VEGAN THOUSAND ISLAND
(FOLLOW YOUR HEART OR HOMEMADE PAGE 19)
• 1/2 CUP OF CHOPPED DILL PICKLES
• 1/2 CUP OF CHOPPED WHITE ONIONS
• 1 CUP OF CHOPPED BUTTER LETTUCE

♥ lets get cooking♥

#1- S TA RT BY P R E P P I N G P AT T I E S A N D H E AT I N G PA N O N M E D I U M H E AT . I U S UA L LY A D D S O M E
WAT E R , V E G G I E B R OT H O R V E G A N B U T T E R F O R G R I L L I N G . # 2 - C H O P V E G G I E S W H I L E PA N I S
STA RT I N G TO H E AT U P A N D T H E N A D D 4 PAT T I E S TO T H E PA N - CO O K I N G F O R A B O U T 2 - 3
M I N U T E S O N E AC H S I D E . O N C E YO U F L I P T H E PAT T I E S A D D T H E C H E E S E TO T H E TO P S I D E A N D
COVER WITH LID FOR REMAINING COOK TIME. PLACE COOKED PATTIES ON PLATE AND COVER
W H I L E R E P E AT I N G T H E ST E P S TO CO O K T H E R E M A I N I N G 4 PAT T I E S . # 3 - P R E P B U N S BY A D D I N G
A GENEROUS PORTION OF YOUR VEGAN THOUSAND ISLAND DRESSING (VTID) THEN ADD SOME
ONION AND LETTUCE, TOP WITH YOUR PATTIE AND ADD PICKLES. ADD ANOTHER BOTTOM BUN
A N D R E P E A T T H E S A M E P R O C E S S . B U N , V T I D, O N I O N , L E T T U C E , P A T T I E , P I C K L E S A N D N O W A D D
Y O U R T O P B U N A N D G E T R E A D Y T O H A V E Y O U R M I N D B LO W N ! 🤗
 B B Q J a c k f ru i t S a n d y
PREP TIME- 15 MINS :: COOK TIME- 90 MINS :: MAKES- 6 SANDY’S

&tricks
tips USING FRESH JACKFRUIT HAS THE BEST FLAVOR IN MY EXPERIENCE. IF YOU CAN’T FIND FRESH JACKFRUIT, FROZEN OR IN THE BRINE
WILL WORK. I JUST RECOMMEND YOU RINSE THOROUGHLY AND/OR DEFROST. ALWAYS MAKE SURE TO REMOVE ANY SEEDS.

♥ i n g re d i e n t s ♥
Jackfruit:
• 1 LARGE WHITE ONION
• 2 CLOVES OF GARLIC
• 3 CUPS OF JACKFRUIT
• BBQ SAUCE OF CHOICE
Slaw:
• 1 HEAD OF PURPLE CABBAGE
• 2 LARGE CARROTS PEELED
• 2 TBSP MAPLE SYRUP
• 1 TBSP VEGAN RANCH
• 1 TBSP COCONUT AMINOS
sandwich:
• BREAD OF CHOICE
• 1 RIPE AVOCADO
• HALF OF A PINEAPPLE
♥ lets get cooking♥

#1- FOR JACKFRUIT MIXTURE. CHOP ONION A N D G A R L I C A N D S AU T É I N PA N O N M E D I U M H E AT

WITH WATER OR VEGGIE BROTH UNTIL FRAGRANT AND SLIGHTLY TRANSLUCENT. ADD JACKFRUIT
AND COOK FOR 7-10 MINUTES UNTIL THE FRUIT STARTS TO BROWN SLIGHTLY. #2-ADD TO
INSTANT POT AND COVER WITH BBQ SAUCE OF CHOICE. COOK ON HIGH PRESSURE FOR 1 HOUR
WITH SLOW RELEASE OR COOK IN A CROCK POT FOR 4-6 HOURS. #3- WHILE WAITING FOR
J AC K F R U I T TO C O O K P R E PA R E T H E S L A W . C H O P C A B B AG E A N D G R AT E C A R R OT S . A D D I N TO A
BOWL AND COVER WITH REMAINING SLAW INGREDIENTS. MIX TO COMBINE. #4- THINLY SLICE
P I N E A P P L E A N D P R E PA R E S A N D W I C H BY S M A S H I N G A VO CA D O O N B OT H S I D E S O F B R E A D A N D T H E N
ADD PINEAPPLE TO BOTTOM OF SANDWICH. ADD JACKFRUIT MIXTURE AND TOP WITH SLAW. 😋
 Tu-NO sandwich
PREP TIME- 10 MINS :: MAKES- 4 SANDWICHES
rick s
tips&t IF YOU DON’T HAVE A FOOD PROCESSOR, YOU CAN USE YOUR FORK OR A POTATO MASHER TO MAKE THE “TUNO” MIXTURE.
MAKE SURE TO CHECK OUT MY OIL-FREE MAYO (PAGE 20) IF YOU ARE KEEPING IT OIL-FREE. ALSO, ADDING THIS COMBO ONTO SOME DELICIOUS
ROMAINE OR MAKING A SALAD OVER SOME BABY SPINACH IS THE BOMB.COM AS WELL. 😊

♥ i n g re d i e n t s ♥

• 1- 15OZ CAN OF GARBANZO BEANS

(DRAINED AND RINSED)
• 1 TBSP “NOOCH”
• 1/2 TSP ONION
• 1/2 TSP GARLIC
• 1/2 TSP MUSTARD
• 4 TBSP MAYO (HOMEMADE PAGE 20)
• VEGGIES OF CHOICE:
(PICKLES, ONION, CELERY, CARROT)
• S & P TO TASTE
• BREAD OF CHOICE

♥ lets get cooking♥

#1- MAKE
SURE TO DRAIN AND RINSE BEANS. I USUALLY DRY THEM WITH A TOWEL BEFORE
PUTTING THEM IN THE FOOD PROCESSOR. #2-
PULSE GARBANZO BEANS IN FOOD
PROCESSOR. MAKE SURE TO ONLY PULSE ROUGHLY 15-25 TIMES. D O N OT T U R N O N A N D
LET MIX BECAUSE IT WILL TURN INTO HUMMUS!! #3-
TRANSFER TO ANOTHER DISH
AND ADD ALL SPICES, MAYO AND VEGGIES YOU WANT AND THEN MIX TOGETHER.
#4- ADD ONTO BREAD OF CHOICE WITH TOMATO AND LETTUCE. WE ALSO LIKE TO ADD A
MIXTURE OF MAYO AND MUSTARD TO ONE SIDE OF THE BREAD :) E N J O Y ! ! ! !
 Hubby’s Pizzas
PREP TIME- 10 MINS :: COOK TIME- 20 MINS :: MAKES- 5 PERSONAL PIZZAS

♥ i n g re d i e n t s ♥
• VEGAN NAAN BREAD -5
• HOMEMADE OR STORE BOUGHT MARINARA
• 2 CUPS OF SPINACH
• 1 PEPPER
• 1/2 CUP OF SUN-DRIED TOMATOS
• HALF OF A PINEAPPLE (OR SUB OTHER VEGGIES)
• VEGAN CHEESE (OMIT FOR OIL-FREE)
• FIELD ROAST SAUSAGE (IF DESIRED)
• VEGAN “PARM” (PAGE 17)

♥ lets get cooking♥

#1- P R E H E A T O V E N T O 4 0 0 ° F. S E T O U T N A A N B R E A D O R C R U S T O F C H O I C E , T O P W I T H
SAUCE (WE BLEND A CAN OF LOW SODIUM TOMATO SAUCE WITH, 1 TBSP OF EACH: ITALIAN
SEASONING, GARLIC POWDER, ONION POWDER AND “NOOCH” WITH SALT & PEPPER TO
TASTE). THEN WE ADD A HANDFUL OF SPINACH ONTO EACH NAAN AND TOP WITH VEGGIES AND
VEGAN CHEESE (OMIT FOR OIL FREE) OF CHOICE. # 2 - BAKE FOR 15-20 MINS OR UNTIL
S A U C E A N D “ C H E E S E ” I S N I C E A N B U B B L Y . T O P W I T H V E G A N “ P A R M " ( PAGE 17) A N D D E V O U R ! !
THESE ALSO SAVE IN THE FRIDGE PRETTY GOOD AND HEAT UP NICELY THE NEXT DAY! :)
 Chocolate Chip Cookies
PREP TIME- 7 MINS :: COOK TIME- 10 MINS :: MAKES- 18

♥ i n g re d i e n t s ♥

• 1/3 CUP PEANUT BUTTER

• 1/3 CUP VANILLA ALMOND MILK
• 2 TBSP VANILLA COCONUT MILK
YOGURT (SO DELICIOUS BRAND)
• 1 CUP BROWN SUGAR
• 1 TSP VANILLA
• 1 CUP SPELT FLOUR
• 1 CUP QUICK OATS
• 1/2 TSP BAKING SODA
• 1/4 TSP SALT
• 1/2 CUP VEGAN CHOCOLATE CHIPS

♥ lets get cooking♥

#1- P R E H E A T O V E N T O 4 2 5 ° F. # 2 - M I X T O G E T H E R F I R S T 5 I N G R E D I E N T S U N T I L C R E A M Y
AND SMOOTH.# 3 - ADD IN FLOUR, OATS, BAKING SODA AND SALT AND STIR UNTIL WELL
COMBINED.# 4 - MIX IN CHOCOLATE CHIPS. # 5 - MAKE 1 TBSP SIZED BALLS AND BAKE 8-10
MINUTES.# 6 - LET SIT FOR 5-10 MINS BEFORE D e v o u r i n g .

GF QUICK TIP-
ADD GLUTEN FREE OAT FLOUR IN PLACE OF
SPELT FLOUR AND GLUTEN FREE OATS TO MAKE RECIPE GLUTEN FREE FRIENDLY.
 Cupcakes for days
PREP TIME- 15 MINS :: COOK TIME- 15-22 MINS :: MAKES- 18-24

&tricks
tips ALRIGHTY FRIENDS, HERE ARE MY GO TO CUPCAKE RECIPES FOR PARTIES, DINNERS OR HONESTLY JUST WHENEVER. YOU CAN MAKE
CHOCOLATE OR VANILLA AND BOTH OPTIONS HAVE A DELICIOUS GF SUBSTITUTION. TO MAKE GLUTEN FREE SUB 1/2 CUP OF ALMOND FLOUR, 1/2

CUP OF OAT FLOUR AND 1/2 CUP OF ALL PURPOSE GF FLOUR WITH SPELT FLOUR. OPTIONAL: TOP WITH SPRINKLES OR CHOCOLATE SHAVINGS. 😋

♥ i n g re d i e n t s ♥

Vanilla Chocolate
• 1 CUP NON- DAIRY MILK + 1 TSP • 1 CUP NON- DAIRY MILK + 1 TSP
APPLE CIDER VINEGAR APPLE CIDER VINEGAR
• 1/2 CUP SO DELICIOUS VANILLA • 1/2 CUP SO DELICIOUS VANILLA
COCONUT MILK YOGURT COCONUT MILK YOGURT
• 1/2 CUP ORGANIC BROWN SUGAR • 1/2 CUP ORGANIC BROWN SUGAR
• 1/2 CUP ORGANIC CANE SUGAR • 1/2 CUP ORGANIC CANE SUGAR
• 1 TSP VANILLA e t ips • 1/2 CUP CACAO POWDER
• 1 1/2 CUPS SPELT FLOUR mor IF MAKING THESE GLUTEN • 1 TSP VANILLA
• 1 1/2 TSP BAKING POWDER FREE ADD 2 FLAX SEED EGGS TO THE • 1 1/2 CUPS SPELT FLOUR
• 1/2 TSP BAKING SODA MIXTURE IN ORDER TO HELP WITH THE • 1 1/2 TSP BAKING POWDER
• 1/4 TSP SALT MOISTURE AND DENSITY. ALSO, MAKE SURE • 1/2 TSP BAKING SODA
TO SIFT WITH THE GF FLOURS. IT HELPS THE
• 24 CUPCAKE WRAPPERS • 1/4 TSP SALT
TEXTURE TREMENDOUSLY. MAKE FLAX SEED
• 24 CUPCAKE WRAPPERS
EGGS BY TAKING 2 TBSP OF FLAX SEED OR
MEAL WITH 5 TBSP OF WATER AND LET SET
UP FOR 5 MINS. ADD INTO WET MIXTURE
BEFORE ADDING DRY INGREDIENTS.

♥ lets get cooking♥

#1- P R E H E A T O V E N T O 3 5 0 ° F. # 2 - M I X T O G E T H E R S U G A R , Y O G U R T A N D V A N I L L A ( A D D F L A X
SEED EGGS IF MAKING GF). # 3 - SIFT ALL DRY INGREDIENTS. # 3 - ALTERNATE ADDING DRY
INGREDIENTS AND NON-DAIRY MILK WITH APPLE CIDER VINEGAR INTO SUGAR MIXTURE.
# 4 - POUR INTO CUPCAKE WRAPPERS. THE GF CUPCAKES MAKE LESS; AROUND 18 CUPCAKES.
# 5 - BAKE THE GF FOR 18-20 MINS AND THE REGULAR FOR 20-22 MINS. TESTING WITH A
TOOTHPICK TO MAKE SURE THEY ARE DONE. TOP WITH EPIC VEGAN FROSTING! 👇 👇 👇
 E p i c ve g a n f ro s t i n g s
PREP TIME- 5 MINS :: MAKES- FROSTING FOR 24 CUPCAKES

♥ i n g re d i e n t s ♥

Chocolate Frosting Vanilla Frosting

• 1/4 CUP VEGAN BUTTER
• 1/4 CUP VEGAN BUTTER
• 1/4 CUP VEGAN CREAM CHEESE
• 1/4 CUP VEGAN CREAM CHEESE
• 1 TBSP VANILLA
• 1 TBSP VANILLA
• 1/2 CUP CACAO POWDER
• 2 1/2 TO 3 CUPS ORGANIC POWDERED SUGAR
• 2 1/2 TO 3 CUPS ORGANIC POWDERED SUGAR
• SPLASH OF NON-DAIRY MILK
• 2 TO 3 TBSP COCONUT MILK

♥ lets get cooking♥

♥ CREAM TOGETHER BUTTER, CREAM CHEESE AND VANILLA WITH HAND MIXER.
F O R C H O C O L A T E F R O S T I N G + A D D C A C A O. O N C E C O M B I N E D A D D 1 / 2 C U P O F P O W D E R E D
SUGAR AT A TIME UNTIL DESIRED FLAVOR AND CONSISTENCY IS REACHED. ADD NON-DAIRY MILK
IF TEXTURE BECOMES TOO THICK. ONLY ADD 1/2 TBSP AT A TIME.

♥ FOR AN OIL FREE OPTION, USE 2 CANS OF COCONUT MILK, CHILLED FOR 24 HOURS.

♥ USE K N I F E O R PA ST R Y B AG TO A P P LY , A D D S P R I N K L E S I F D E S I R E D .
Voilà DELICIOUSNESS IS SERVED!
 Vegan Cheesecake
PREP TIME- 20 MINS :: REST TIME- 5 HOURS :: MAKES- 8-10 PIECES

♥ i n g re d i e n t s ♥

For the crust:

• 1 CUP WALNUTS
• 1 CUP MACADAMIA NUTS
• 1/2 CUP DRIED COCONUT FLAKES
• 1 PINCH OF SALT
• 4 PITTED MEDJOOL DATES
• 2 TBSP CHOCOLATE (LIKE NIBS OR
CACAO POWDER)
• 2 TSP MAPLE SYRUP

For the cheesecake filling:

• 2 1/2 CUPS OF RAW CASHEWS
• 3/4 CUP OF LEMON JUICE
• 2 TBSP MAPLE SYRUP
• 1 CUP WATER
• 1/2 TSP CINNAMON

♥ lets get cooking♥

#1- FOR THE FILLING YOU WILL WANT A HIGH SPEED BLENDER LIKE A VITAMIX OR BLENDTEC.
S O A K C A S H E W S F O R 2 - 3 H O U R S B E F O R E H A N D O R O V E R N I G H T . M I X A L L FILLING INGREDIENTS
INTO BLENDER UNTIL SMOOTH AND CREAMY. # 2 - MAKE THE CRUST BY FOOD PROCESSING ALL
O F T H E CRUST INGREDIENTS ( A D D I N G T H E P I T T E D D A T E S O N E A T A T I M E A N D M A P L E S Y R U P
LAST). CONSISTENCY SHOULD BE MOLDABLE AND CHEWY. IF IT IS TOO CRUMBLY ADD A LITTLE
WATER. 1/2 TBSP AT A TIME UNTIL CONSISTENCY IS REACHED. # 3 - PRESS CRUST INTO PIE
TIN.THEN ADD FILLING OVER THE TOP OF CRUST AND TOP WITH STRAWBERRIES OR BLUEBERRIES.
# 4 - LET CHILL IN THE FRIDGE OVERNIGHT OR AT LEAST 4-5 HOURS AND THEN SERVE.
 ve g a n bro w n i e s
PREP TIME- 15 MINS :: COOK TIME- 25 MINS :: MAKES- 15

♥ i n g re d i e n t s ♥

• 1 CUP VEGAN BUTTER

(USE 1 CUP OF SO DELICIOUS COCONUT YOGURT FOR
OIL FREE, IF OMITTED WILL TASTE MORE LIKE CAKE)
• 2 1/4 CUPS ORGANIC SUGAR (BROWN OR CANE)
• 1 1/2 CUPS SPELT FLOUR OR SUB GF OAT FLOUR
• 1 1/4 CUP CACAO POWDER
• 1 CUP VEGAN CHOCOLATE CHIPS
• 1 TSP VANILLA
• 4 FLAX SEED EGGS
(4 TBSP FLAX + 10 TBSP’S OF WATER)
• 1 TSP BAKING POWDER
• 1/2 TSP SALT

♥ lets get cooking♥

#1- PREHEAT O V E N T O 3 5 0 ° F. R U B C O C O N U T O I L I N 9 X 1 3 N O N - S T I C K B A K I N G D I S H O R U S E
PA R C H M E N T PA P E R .#2- IN A SMALL BOWL CREATE FLAX EGGS BY MIXING 4 TBSP’S FLAX SEED
OR FLAX SEED MEAL WITH 10 TBSP’S OF WATER. LET SIT FOR 5 MINS. #3- MELT BUTTER AND
PLACE 3/4 OF THE CUP IN BOWL OR STAND MIXER (RESERVE 1/4 FOR LATER). ADD SUGAR AND
MIX COMPLETELY, THEN ADD IN CACAO POWDER. #4- ADD FLAX SEED EGGS, VANILLA, BAKING
POWDER AND SALT INTO MIXTURE. MIX UNTIL WELL COMBINED. #5- ADD 1/2 CUP OF FLOUR
AT A TIME UNTIL FULLY INCORPORATED. # 6- THEN MIX IN CHOCOLATE CHIPS AND STIR IN THE
REMAINING 1/4 CUP OF BUTTER. ONLY STIR A COUPLE TIMES SO IT IS JUST SLIGHTLY
I N CO R P O R AT E D . T H E N A D D B R O W N I E M I X I N TO PA N . #7- COOK FOR 25 MINUTES. THE
BROWNIES WILL SEEM SLIGHTLY UNDERCOOKED. THAT IS OK. MAKE SURE TO LET REST FOR A
COUPLE HOURS ON COUNTER BEFORE EATING.

I LOVE DIPPING MINE IN ALMOND MILK. 😋

 Peanut-Butter Bars
PREP TIME- 10 MINS :: COOK TIME- 20 MINS :: MAKES- 9

♥ i n g re d i e n t s ♥

FOR THE CRUST

• 1 1/2 CUPS OF PITTED MEDJOOL DATES
• 1 1/2 CUPS OF ALMONDS
• 1/4 CUP OF CACAO POWDER
• 1 TSP VANILLA
• 1 TO 2 TBSP WATER
• DASH OF SALT

PEANUT BUTTER FILLING

• 2 CUPS OF PEANUT BUTTER
• 1/4 CUP MAPLE SYRUP
• 1 TBSP VANILLA
• DASH OF SALT ♥ lets get cooking♥
CHOCOLATE TOPPING
• 1 CUP VEGAN #1- MIX
ALL CRUST INGREDIENTS (MINUS WATER) IN FOOD
CHOCOLATE CHIPS PROCESSOR UNTIL WELL COMBINED. ADD WATER AT THE END AND
ONLY ENOUGH TO CREATE A CRUST LIKE TEXTURE. THEN PRESS
• 1/4 CUP ALMOND MILK INTO 8X8 OR 9X9 BAKING DISH. #2-
MIX IN BOWL AND ADD
• 1 TBSP COCONUT OIL ONTO CRUST MIXTURE. PLACE IN FREEZER WHILE MAKING
• 1 TSP VANILLA CHOCOLATE TOPPING. #3-
HEAT ALMOND MILK AND COCONUT
OIL (YOU CAN OMIT FOR OIL FREE- WILL CHANGE THE TEXTURE)
• DASH OF SALT
ON STOVE OR IN MICROWAVE. ONCE A SLIGHT BOIL STARTS, POUR
MIXTURE OVER CHOCOLATE CHIPS AND COVER FOR 2-3 MINS.
ADD VANILLA AND SALT AND MIX UNTIL WELL COMBINED. THEN
POUR OVER CRUST AND PEANUT BUTTER MIXTURE. FREEZE FOR
15-20 MINS UNTIL HARDENED. #4-
CUT INTO 9 BARS. KEEP
STORED IN FRIDGE FOR 7-10 DAYS.

🤗 ENJOY THIS PEANUT-BUTTERY DELICIOUSNESS🤗