vegan flush

8/3/2019 Vegan Flush

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Foods That Arent Allowed

A vegan cleanse means consuming no animal products: no sh, seafood, meat,poultry, dairy, cheese, eggs, honey, or other animal by-products.

Foods That Are Allowed

Vegan foods cleanse your system in a natural and healthy way. There is no caloriecounting since the foods are naturally low calorie, but dont overeat. The foods

are easy to obtain and inexpensive for the most part. They are high in ber and whole grain, and they contain plenty of vitamins, minerals, and antioxidants.

Here are the major categories:

Fruits

Eating raw fruit cleans the colon. It is high in ber, vitamins and antioxidantsthat help clean the digestive tract. Fruits highest in ber include blackberries,

gs, blueberries, raspberries, dates and prunes. Next highest in ber include

apples, kiwi, oranges, papaya, plums, raisins and mangos. Fruit is mostnutritional when eaten raw and with the skin.

Vegetables

Vegetables also cleanse your system and have vitamins, minerals, and ber.

These are also most benecial when eaten raw. Some suggestions are spinach,green peas, beets, carrots, broccoli, kale, brussel sprouts, turnips, and artichokes.

LegumesLegumes also act as a colon cleanser due to high amounts of ber. Popularlegumes include lima beans, kidney beans, chick peas, navy beans, lentils and

black-eyed peas (any type of beans, peas, or lentils).

HOW TO EAT VEGAN


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Grains (Cereals, Breads, Pasta)

The common element in all these foods is that they need to be whole grain. Wholegrain foods are lled with nutrients such as protein, ber, B vitamins,

antioxidants, and trace minerals (iron, zinc, copper, and magnesium). Whole-grains are excellent for reducing the risk of heart disease, type 2 diabetes,

obesity, some forms of cancer, and may lower cholesterol. Whole grains can alsoimprove bowel health and promote healthy bacteria in the colon.

Many foods claim to be whole grain but actually are not. A whole grain containsall edible parts of the grain bran, germ, and endosperm, either intact or

recombined. Here is a list of whole grain foods:

HOW TO EAT VEGAN

Brown/whole grain rice

Lentil/chick pea pasta

Whole-grain corn

Whole-grain barley

Wild rice

Triticale

Millet

Whole oats/oatmeal

Sorghum

Popcorn

Whole rye

Brown rice pasta

Buckwheat

Bulgur (cracked wheat)

Quinoa

Amaranth


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Try to buy locally,

organic, non-hydrogenated, and low-sodium as often as

possible. Buy and eat whole, plant-based foods

often and avoidprocessed, prepared and

packaged foods. As often

as possible, make time toprepare a homemadepizza crust or nut milk

for breakfast.

The Environmental

Working Group recently published a list of the 12

most pesticide-ladenfruits and vegetables along with the 15 least contaminated. Their Dirty Dozen

include apples, celery, strawberries, peaches, spinach, nectarines (imported),grapes (imported), sweet bell peppers, potatoes, blueberries (domestic), lettuce,

and kale/collard greens.

The Clean 15 (least contaminated) fruits and vegetables include onions, sweet

corn, pineapples, avocado, asparagus, sweet peas, mangoes, eggplant, cantaloupe(domestic), kiwifruit, cabbage, watermelon, sweet potatoes, grapefruit, and

mushrooms. Even though these are less contaminated, it is better to buy organicif you can. (Vegetarian Times, 9/11)

It's not just what you eat that matters. All those pesticides and chemicalfertilizers are used to produce your drinks, too. Your juice, milk, coffee, tea, wine,

and cocktails very often contain pesticides. Luckily, organic, shade-grown coffeeis easy to nd, as are organic cocoa and wine.

SHOPPING TIPS


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The American Dietetic Association and the Dietitians of Canada both have statedthat well-planned vegetarian diets, including vegan, are healthful, nutritionally

adequate, and provide health benets in the prevention and treatment of certaindiseases. They have reviewed the diet in terms of data on the key nutrients for

vegetarians including protein, iron, zinc, calcium, vitamin D, riboavin, vitaminB-12, vitamin A n-3 fatty acids, and iodine.

These Associations have concluded that a vegetarian or vegan diet can meetcurrent recommendations for all of these nutrients. They state that this is true

for all stages of the life cycle including during pregnancy, lactation, infancy,childhood, and adolescence. Use of fortied foods or supplements can be helpful in

meeting the nutrient requirements. It is suggested but not required by the VeganOutreach group that you supplement with B12, iodine if your salt is not iodized,

and eat foods high in calcium such as fortied soy milk, almonds, hazelnuts, ortake a calcium supplement. (ADA Annual Reports)

There is a vegan version of the nutritional food pyramid. It recommends daily

consumption as follows:

NUTRITION

6Servings

of Grains

5

Servings of Protein Rich Foods

4

Servings of Vegetables

2 Servings of Fruit

2 Servings of Fat


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Here are a few generaltips:1. Make sure you eat a

variety of foods. You can

get all the protein youneed from plant-based

foods, but the more variety you eat, the better your

chances of getting theessential amino acids your

body needs.

2. Be sure to include some

legumes (beans, peas,lentils, etc.) in your daily

plan. These will make youfeel fuller for a longer time and cut down on cravings.

3. Keep foods like carrots or apples around. Even a few bites will stop hungerpangs.

4. As the days go on, dont just look at the scale. Pay attention to how you arefeeling. Do you feel lighter? Are your clothes starting to t better? You might

see these changes even before the weight loss shows on the scale, and this is a great incentive for you not to overeat.

NUTRITION

Falafel on pita with hummus

Assorted Legumes A Variety of Soy Products Falafel on pita with hummus


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The scienticevidence is growing

which indicates that well-planned

vegetarian or vegandiets offer real

advantagescompared to diets

containing meat andother foods of animal

origin. These benets exist due to

lower intakes of saturated fat,

cholesterol, andanimal protein and higher intakes of complex carbohydrates, dietary ber,

magnesium, folic acid, vitamin C and E, carotenoids and other phytochemicals.The evidence shows that vegetarians or vegans have a lower risk of death from

ischemic heart disease, lower cholesterol levels, lower blood pressure, and lowerrates of hypertension and type 2 diabetes. They tend to have lower body mass

index and lower overall cancer rates. The evidence also concludes that a vegetarian or vegan diet may reduce the risk of chronic disease.

In 2010 the United States Department of Agriculture wrote about building healthy

eating patterns in the Dietary Guidelines for Americans. The report concludedthat, compared to non-vegetarian eating patterns, vegetarian-style eating patterns have been associated with improved health outcomes lower levels of

obesity, a reduced risk of cardiovascular disease, and lower total mortality.Several clinical trials have documented that vegetarian eating patterns lower

blood pressure.

BENEFITS


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On average, vegetarians consume a lower proportion of calories from fat

(particularly saturated fatty acids); fewer overall calories; and more ber,potassium, and vitamin C than do non-vegetarians. Vegetarians generally have a lower body mass index. These characteristics and other lifestyle factors

associated with a vegetarian diet may contribute to the positive health outcomesthat have been identied among vegetarians.

A vegan cleanse has other benets as well. First, it is not invasive or harmful to your body like some fasts or cleanses. Cleansing your body by eating clean, clear,

water-based whole foods like vegetables and fruits is healthy. Not only does thisheal your body, but studies have shown that vegans score higher on intelligence

tests since a vegan diet clears the toxins and allows the body to continue to do itsown detoxifying. When toxins are cleared from the brain, nutrients can get

through for better brain health and better thinking.

Health spas uses vegan-type meal plans for a reason. This food regimen

replenishes and restores the outside of the body, too. One reason health spas areso popular is that people look so much better when they come out.

Better nutrition improves your mood as well. With

steady healthy eating, your emotions have fewer

uctuations and yourattitude is better in

general.

Finally, studies are

beginning to show that vegans live longer than

non-vegans and remainmore able bodied and

energetic overall.

BENEFITS


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Schedule

Make a schedule for eating your meals, and stick to the schedule. Regular eating times maintain blood sugar levels and energy.

Exercise

Do the same for exercise. Make a schedule and stick to the schedule. Daily activity helps to assist your body in removing waste and mobilizing fat cells.

Drink

Drink uids regularly- water is best. Avoid juice unless you make it fresh. Avoid

alcohol during the ush. If possible, avoid coffee (but if you must, limit it to 1 cupof black coffee daily). Herbal teas are acceptable.

Sleep

Get a good nights sleep. This is a big change for your body. Rest is essential to

repair muscle tissue.

Treats

Dessert options have been provided. Although these are healthy options, they arestill treats. Limit consumption to weekends only, and not too late at night.

Dont Overeat

Even though the meal options are very healthy, there is such a thing as too muchof a good thing. Larger meal portions can be consumed at breakfast and lunch if

necessary. Dinner should never be the largest meal of the day.

Enjoy

You are doing this as a jump-start to becoming healthier. Your body will thank

you.

FLUSH GUIDELINES


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NOTE:

Although some products have been recommended for convenience (veggie burgers, gardein, etc.), limit these options to occasionally. Whole, natural, organic

foods are ideal. When you are buying canned and packaged products, avoid ones with high sodium content and preservatives. You will likely be consuming more

ber than your body is accustomed to during your ush. It is essential to consumehigh levels of uids during this time to help remove toxins and built-up waste, and

to avoid constipation. To assist bowel movements and maintain regularity, a

magnesium supplement taken before bed may be a good idea (Natural Calm is a great product). More specic companies are included after the at-home eating plan.

Avoid eating out if you can. If you have to eat out a guide has been included thatgives some general ideas of what to look for on menus that are vegan. Even

though things like french fries and vegetable pizza with no cheese are vegan, they are not necessarily things you want to be consuming on this cleanse. Try to stick

to healthier options like salads if you do nd yourself in a situation where youhave to eat out.

The at home eating plan consists of several recipes for breakfast, lunch anddinner. It also includes snack and dessert options. For optimal benet you should

consume 5 small meals a day, eating every few hours. Simply choose a breakfast,lunch and dinner option and 2 snacks to make up the 5 meals.

Eating smaller meals more often means your body is constantly being supplied

with energy. It also keeps you from feeling hungry and helps to avoid over eating. Another benet to eating this way is that it increases your metabolism andreduces fat storage which helps with weight loss.

FLUSH GUIDELINES


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Chia morning mover - to be taken with breakfast every morning

Ingredients

2 Tbsp black chia seeds1 cup rice/almond/cashew/soy milk

1 pinch sea saltJuice from 1/4 - 1/2 a lemon

1 Tbsp natural maple syrup

Directions

Soak the chia seeds in the milk for 10 minutes.

Place all the ingredients in a blender and blend on high.

Power Oatmeal

Ingredients

1 cup dried oatmeal with fruit (handful of berries/1 banana/1 chopped apple)

1 Tbsp maple syrup1 Tbsp sunower seeds

1 Tbsp hemp hearts1 tsp cinnamon

1 tsp ground black chia seeds

Directions

Add some boiling water to the oatmeal, and stir till you get your desired

consistency. Stir in all the other ingredients.

BREAKFAST OPTIONS


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Breakfast Shake

Ingredients

3 cups water1 cup nut or soy milk

1 cup berries1 banana

1 tsp cacao powder

1 tsp cinnamon1 tsp Coconut oil fresh squeezed lemon (optional)

Optional Power Ingredients

1 tsp matcha powder (green tea powder contains caffeine)

1 tsp maca powder1 tsp ground black chia seeds

Directions

Place all the ingredients in a blender and

blend on high.

BREAKFAST OPTIONS


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The Green Machine Shake

Ingredients

4 cups water3 Tbsp hemp hearts

1 tsp matcha powder (green tea powder contains caffeine)1 tsp spirulina powder

1 tsp cinnamon1 pear/apple (core removed)

3 small kale leaves (stalks removed)1 banana

1 Tbsp maple syrup

Directions


Simple Scrambled Tofu

Ingredients

1 Tbsp coconut oil

1 package soft silken tofu (broken into small chunks)6-7 shitake mushrooms (broken into small pieces, stems removed)

1 cup/handful baby spinach/arugula 1 tsp turmeric

1 tsp cayenne powder1 tsp black pepper

1/2 cup Pepperjack Daiya Cheese.

Directions

Pan fry tofu (in coconut oil) over medium heat for 5-8 minutes. Add the

mushrooms, spinach and spices and cook for a couple more minutes. Mix in thecheese and cook till melty.

BREAKFAST OPTIONS


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Deluxe Scrambled Tofu

Ingredients

1 Tbsp coconut oil1 package soft silken tofu (broken into small chunks)

As many of the following veggies as you wish: mushrooms, onions, garlic, bellpeppers, tomatoes, kale (stalk removed), spinach, and/or zucchini.

1 tsp turmeric

1 tsp cayenne powder1 tsp black pepper1 tsp ginger powder

1-3 Tbsp Nutritional Yeast

Directions

Pan fry everything (in coconut oil) over medium heat for 7-10 minutes.

BREAKFAST OPTIONS


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Pancakes

Ingredients

1 tsp ground chia seed3 Tbsp water

1 cup whole-wheat our1 Tbsp baking powder

1/2 tsp cinnamon

1/8 tsp ne sea salt1 cup non-dairy milk2 Tbsp natural maple syrup

Directions

Combine the chia seed and water together, mix and set aside for 10 minutes.

Whisk the our, baking powder, cinnamon and salt together in a bowl. Add themilk and maple syrup and stir until mixed. Add chia and water mixture (egg

replacer) and stir again.

Make pancakes in a non-stick skillet or in a lightly greased (with coconut oil) pan

over low heat. Pour in batter, when it starts to bubble (2-3 minutes), ip and cookthe other side.

BREAKFAST OPTIONS


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1. Bread/crackers/carrot and celery sticks with homemade

hummus - recipe on page 182. Nachos and Cheese

3. Any kind of fruit

4. Fruit Smoothie

5. Handful of nuts

6. Soy yogurt with fresh mixed fruit

7. A spoonful of coconut butter (divine!)

8. Raw red and green peppers served with olive oil for dipping(cold-pressed & non-hydrogenated)

9. Trail mix (no salt, no hydrogenated oils)

10. Fruit slices from 1-2 fruits (apple, pear, etc.) with 1 Tbspalmond butter (or other nut butter) for dipping.

11. Guacamole

12. Vegetable Smoothie

SNACK OPTIONS


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Homemade Hummus

Ingredients

1 can chick peas1/2 squeezed lemon

1 clove garlic1/4 cup tahini

Black pepperCayenne or cumin powder

Directions

Place all the ingredients in a food processor, or high powered blender and blend onmedium-high until everything is combined. Refrigerate for 1 hour and enjoy.

Nacho Cheese Sauce

Ingredients

1 cup non-dairy milk1/2 cup nutritional yeast

2 Tbsp our (whole wheat or rice)1 tsp onion powder

1/2 tsp garlic powder or 1 minced clove of garlic1/2 tsp ground cumin

1/4 tsp paprika

1/4 tsp chili powder1/4 tsp sea salt

Directions

Whisk all the ingredients together in a saucepan over medium heat. Cook until it

turns thick. Serve with high-ber (low-sodium) multigrain nachos.

SNACK RECIPES


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Fruit Smoothie

Ingredients

3 cups water6 ice cubes

1 cup strawberries/raspberries1 banana

3 Tbsp Hemp Hearts1 Tbsp maple syrup

1 tsp Flora Flax Oil

Directions


Guacamole

Ingredients

2 avocados (pit & skin removed)1 tomato

Juice from 1/2 lemonJuice from 1/2 lime

3-5 fresh cilantro leaves2-3 cloves minced garlic

1/2 chopped onion

1 tsp cumin powder1/2 tsp cayenne powder

Directions

Place all the ingredients in a food processor and blend until smooth or chunky, whichever you prefer.

SNACK RECIPES


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Vegetable Smoothie

Ingredients

4 cups water3 Tbsp hemp hearts

1 apple (core removed)1 medium-sized carrot

1/4 lemon wedge (skin & seeds removed)2 large kale leaves (stalks removed)

2 Tbsp maple syrup

Directions

Place all the ingredients in a high powered blender and blend on juice mode.

SNACK RECIPES


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Portobello Mushroom Sandwich

Ingredients

2 slices low sodium bread1/2 - 1 Portobello mushroom* (depending on size of mushroom and bread)

LettuceTomato slices

Nutritional yeastBlack pepper

Balsamic vinegar

*Mushroom preferred raw, but a quick pan fry (30 sec per side in olive oil) is an

option.

Directions

Spread a little coconut oil on either slice of bread. Top with the mushroom, lettuce

and tomato. Sprinkle on some nutritional yeast and pepper. Drizzle some balsamic vinegar on top and enjoy immediately.

Pasta Salad

Ingredients

1 cup dried red lentil/brown rice pasta (cooked)1 can drained chick peas/black beans

as many veggies as you wish (green onions, mushrooms, red peppers, carrots,etc.).

Sauce:

1 can coconut milk

1 Tbsp ginger powder1/2 squeezed lemon

LUNCH OPTIONS


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1 tsp chili powder

black pepper

Directions

Mix the beans and veggies into the cooked pasta. Combine all the ingredients forthe sauce and mix. Pour over the pasta and toss.

Power Salad

Ingredients

Mixed greens

Swiss chard Arugula

Sliced mushrooms,Tomato

RadishCucumber,

CarrotSunower seeds/other nuts

garlic/garlic scapesHemp hearts

1/2 squeezed lemonCubed rm tofu* or drained can of kidney beans

*Can be raw or pan fried in soy sauce for 3-5 minutes

Directions

Combine the greens and veggies, top with tofu or beans and dress with squeezed

lemon.

LUNCH OPTIONS


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High-protein Quinoa salad - Great as a side dish or meal on its own

Ingredients

1 cup of quinoa 1 cup soy yogurt

1 avocado - cut into 1-inch cubes1 apple - cut into 1-inch cubes

2 tbsp nutritional yeast (optional)2 tbsp olive oil (or other oil)

1 tbsp sea salt, 1 tbsp curry powder1 tsp ginger powder

1 tbsp white pepper1 tsp dried dill

Directions

Rinse quinoa. Soak for 10 minutes then rinse again and add to 2 cups boiling

water. Reduce heat and simmer for 10-15 minutes (until all the water isabsorbed). Transfer the quinoa to a large bowl and mix in the rest of theingredients. Serve immediately or refrigerate for up to 24 hours.

Grilled vegetable wrap

Ingredients

1 tsp vegan margarine/olive oil

1 pita wrap Your favorite grilled veggies

Directions

Spread the margarine/oil on the wrap add your favorite grilled veggies and enjoy.

LUNCH OPTIONS


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Spicy Tofu

Ingredients

1/2 - 1 cup cooked quinoa for a more lling meal1 package rm tofu

1/2 - 1 Spanish Onion- chopped1 large tomato - chopped

1 tsp white pepper1 tsp sea salt

Nutritional yeast - 2 small handfuls or more for desired taste2-3 Tbsp grape seed oil or coconut oil

Directions

Drain and rinse tofu. Chop into small pieces. Heat oil in a pan at med - high heat.Fry tofu in pan with salt, pepper, and nutritional yeast for 3-4 minutes until

lightly crisped. Add tomato and onion, and cook until desired softness of onion is

achieved 2-3 minutes. Serve with cooked quinoa and enjoy.

Raw Tomato Carrot Soup

Ingredients

3 cups water3 large carrots

1 apple - core removed

1 avocado- pit and skin removedFresh ginger - small piece, size of tip of nger1 can coconut milk

1 tomato

Directions

In a food processor or high powered blender combine all the ingredients till

smooth. Serve with a basil leaf garnish.

LUNCH OPTIONS


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Vietnamese Spring rolls

Ingredients

Rice wraps2 cups water

4 oz vermicelli1/2 cup shredded carrots

1/2 cup cucumber - shredded2 leaves romaine lettuce - shredded

5 leaves fresh basil/cilantro -shredded

Directions

Boil the water and cook vermicelli for 3-5 minutes. Drain and set aside. Fill a pie

plate with warm water. Take a dried rice wrap and gently rotate in water untilsoft. Place on a dry plate. Fill the bottom third of wrap with veggies and

vermicelli. Roll the wrap, folding in the edges. Repeat with as many wraps as

desired. Can be refrigerated for later.

Lentil salad

Ingredients

1 can red lentils1/4 cup sesame seed oil

1/4 cup cooked brown rice

1/2 chopped raw green beans1/3 cup raw baby spinachJuice from lemon

1 minced clove garlic1 large chopped mint leaf

1/2 cup chopped zucchini10 chopped mushrooms - stems removed

1 tsp cumin powder

LUNCH OPTIONS


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Directions

Drain and rinse the lentils. Mix in the remaining ingredients and serve.

Chickpea salad

Ingredients

1 can chick peas1 stalk chopped celery

1/2 chopped red pepper1/2 chopped carrot

1/2 cup chopped cucumber1 minced clove garlic

1 small piece minced fresh ginger5 chopped cilantro leaves

1/4 cup olive oil1 Tbsp Balsamic vinegar

1 tsp sea salt1 tsp black pepper

1 Tbsp nutritional Yeast

Directions

Drain and rinse the chick peas. Stir in the remaining ingredients and serve or

refrigerate for later.

LUNCH OPTIONS


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Hemp & Avocado salad

Ingredients

5 leaves red re lettuce - torn into small pieces1/4 cup hemp hearts

1 chopped avocado1 chopped tomato

1/2 cup chopped cucumber1/4 cup raisins

Juice of half a lemon5 basil leaves chopped

5 cilantro leaves chopped1 Tbsp Nutritional yeast

1/4 cup hemp seed oil1 tsp sea salt

Directions

Mix everything together in a bowl and enjoy.

Cabbage leaf/Collard leaf wrap

Ingredients

1 cup vermicelli noodles2 cups water

Raw cabbage or collard leaves

Shredded carrotShredded zucchini.Sliced mushrooms

Sauce

2 cups fresh basil leaves2 large kale leaves - stalks removed

LUNCH OPTIONS


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1 lemon- skin and seeds removed1/2 cup olive oil

2-3 cloves garlic- chopped to avoid large chunks1/2 tsp sea salt

1/2 tsp black pepper,1/2 cup raw cashews- soaked in water for 4-6 hours

Directions

Cook vermicelli noodles water (takes 3-5 minutes tops). In a raw cabbage or

collard leaf, place noodles, carrots, zucchini, mushrooms and pesto sauce.

For the sauce, combine all ingredients in a food processor.

LUNCH OPTIONS


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Tempeh Chili

Ingredients

1 package tempeh - crumbled into small pieces1 28oz/800ml can diced tomatoes - no salt

1 small spanish onion - chopped1-3 cloves garlic - minced

1 400ml can kidney beans- no salt drained and rinsed1 can black beans - drained and rinsed

1 tsp black pepper1 tsp sea salt

1/2 tsp cayenne pepper1/2 tsp chili powder

1/2 tsp basil1-2 cups water - depending on desired consistency

Directions

In a slow-cooker combine all the ingredients and cook on low temperature for 6-8hours.

Pizza

Ingredients

Sticklings Organics vegan thin pizza crust

Tomato sauce

Chopped peppers, onions, garlic, mushrooms, zucchiniDaiya cheese (optional)

Directions

Spread sauce over crust. Top with chopped veggies and bake 10-15 minutes at

400F.

DINNER OPTIONS


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Pesto Pasta

Ingredients

2 cups fresh basil leaves2 large kale leaves - stalks removed

1 lemon- skin and seeds removed1/2 cup olive oil

2-3 cloves garlic- chopped to avoid large chunks1/2 tsp sea salt

1/2 tsp black pepper1/2 cup raw cashews- soaked in water for 4-6 hours

Directions

Combine ingredients in a food processor. Serve over 2 cups cooked rice/quinoa/

lentil pasta.

Vegetable stir-fry on a bed of brown rice

Ingredients

1 cup dried brown rice

2 cups water2 Tbsp sesame seed oil (or other similar oil)

1/2 large white onion2 minced cloves of garlic

3 stalks of kale - stalk removed, torn into small pieces

1/2 cup green bush beans - chopped1 cup snow peas1/2 tsp ginger powder

Black pepper to taste1 Tbsp Balsamic Vinegar (optional)

DINNER OPTIONS


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Directions

Cook the rice in the water and set aside. In a large sauce pan heat up the oil andadd all the veggies, ginger and pepper. Cook on medium heat for 3-5 minutes. Mix

rice into saucepan, stir, and simmer for 2-3 minutes. Optional: mix in 1 TbspBalsamic Vinegar.

Baked squash stuffed with beans

Ingredients

2 Patty pan/acorn/pie pumpkin squash1 can black beans - drained & rinsed1/4 cup olive oil

2 cloves minced garlic1/4 cup chopped red onion

1 chopped tomato1 tsp cayenne powder,

1 tsp black pepper,4 Tbsp nutritional yeast1 tsp sea salt1 tsp balsamic vinegar or juice of 1/4 lemon

Directions

Hollow out (remove seeds & pulp) the squash. Mix all the other ingredientstogether and ll the squash with the mixture. Bake at 400F for 35-45 minutes or

until you can pierce the squash easily with a fork.

DINNER OPTIONS


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Coconut and Avocado Sauce with Rice

Ingredients

1 cup dried brown rice2 cups water

1 400ml can coconut milk (Thai Kitchen)1 Avocado - pit and skin removed

1 large tomato1/2 fresh squeezed lemon

6 large basil leaves3 green onion stalks

2 cloves garlic1 can chick peas - drained & rinsed

1 Tbsp curry powder1/2 tsp cumin powder

1/2 tsp ginger powder2-3 Tbsp nutritional yeast

Directions

Cook the rice in the water and set aside. To make the sauce, combine all theingredients in a food processor/high-power blender. Blend but do not puree

(leaving small chunks). Pour desired amount of sauce over rice and serve. Makes4-6 servings.

Veggie burger with a side garden salad

Some vegan burgers include:

Boca Original Vegan Yves Meatless Beef Burgers

Gardeins Ultimate Beeess Burger Amys All American Veggie Burger

DINNER OPTIONS


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Fried tempeh/tofu, and veggies on a on a bed of brown rice/quinoa/noodles

Ingredients

1 package tempeh or rm tofu2-3 Tbsp coconut oil

1 Tbsp balsamic vinegar2 minced garlic cloves

1/2 chopped small Spanish onion

Directions

Slice Tempeh/Tofu into -inch thick slices and pan fry for 5-7 minutes withcoconut oil, balsamic, garlic and onion. Tempeh will brown nicely. Serve on a bed

of greens, or with chopped peppers, tomatoes, and mushrooms (raw) over brownrice/quinoa/noodles.

Gardein with a side of home fries and salad

Ingredients

1 package Gardein herb dijon breasts

3-4 medium-sized potatoes chopped into small cubes1/4 cup olive oil

2 minced garlic cloves2 tsp black pepper

1 tsp sea salt3 Tbsp nutritional yeast

1 tsp balsamic vinegar

Directions

Follow directions on package of Gardein. Mix the chopped potatoes with the oil,garlic, pepper, salt, nutritional yeast and balsamic vinegar. Mix well, place into

oven dish cover and bake for 30-40 minutes at 425F.

DINNER OPTIONS


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Sushi

Ingredients

Nori sheets

Assorted veggies - cucumber, carrot, avocado etc.1 cup sweet brown rice (ideal because it gets sticky)

Directions

This can be as simple or complex a recipe as you want. Start by cooking the rice in

2 cups water (for a high protein and more lling option, substitute quinoa in placeof rice). Once cooked, set aside to cool.

Choose 2-3 llings for your sushi (avocado, carrot, cucumber). Prepare 1/2 cupof each by slicing into thin pieces. Take a Nori sheet (seaweed sheet) and place on

a at surface.

Evenly spread rice/quinoa over the bottom third of the sheet. Spread ingredient of

choice over rice/quinoa. Drizzle sauce (balsamic vinegar), or even fresh lemon juice over rice. Fold nori sheet over ingredients, and continue to roll a tight log.

Seal the edge of the Nori by wetting it. With a very sharp knife, slice your sushirolls to desired thickness. Serve or refrigerate.

DINNER OPTIONS


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Lasagna

Ingredients

Lasagna noodles

Pasta Sauce or canned tomato paste avored with basil1 zucchini - cut into 1/4 inch thick slices

1 avocado - cut into 1/4 inch thick slices1 portobello mushroom - cut into 1/4 inch thick slices

Daiya cheese (optional)

Directions

Follow directions on box for cooking lasagna noodles (usually involves cooking noodles rst).

Layer oven dish (8" by 16" roughly) with rst layer of noodles. Apply a generous

layer of sauce. Layer zucchini slices on sauce.

Add second layer of noodles. Add more sauce. Add a layer of avocado slices.

Add another layer of noodles. Add more sauce. Add Portobello mushroom slices.

Add top layer of noodles.

Bake for 45 minutes at 400F.

DINNER OPTIONS


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High ber lentil mufns (Makes 14-16 small mufns)

Ingredients

1 cup red lentils (dry)

1 cup brown rice our1/2 cup almond our

1/4 cup ground axseed1/3 cup walnut pieces

1/2 cup cane sugar

1/3 cup maple syrup1/4 cup coconut oil1 tsp aluminum-free baking powder

1/2 tsp aluminum-free baking soda 1 tsp cinnamon

1/2 tsp ground cloves1/4 tsp sea salt

1 1/2 cups apple (nely chopped)

1 tsp ground chia seed + 3 Tbsp water*

*Equivalent of 1 egg. Mix the chia seed and water with a fork. Let it sit for 5-10minutes so that it turns into a goopy texture. Now its ready to be used!

Directions

Preheat oven to 350F. In a medium pan, bring 2 cups of water to a boil. Add

lentils to water. Bring back to a boil, lower heat and simmer until lentils arecooked (10-15 minutes). Set aside to cool.

In a bowl, mix together our, (1/4 cup) walnuts, baking powder and soda,axseed, cinnamon, cloves, and salt.

In a separate bowl, add chia seed, oil, sugar, and apple to lentils. Mix well.

Combine wet and dry ingredients.

DESSERT OPTIONS


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Portion into mufn cups. Use remaining walnut pieces to place on top of mufns.

Bake for 18-25 minutes, or until a toothpick placed into the middle comes outclean.

Let cool for 10-15 minutes and enjoy.

Poached Pears in Red Wine

Ingredients

4 Pears

2 Cinnamon Sticks1 tsp Vanilla Extract

2 cups Red Wine1 cup Water

1 Tbsp Black Pepper2 Cloves

1/4tsp Nutmeg

1 heaping tsp Coconut Sugar (or cane sugar)2 thin slices Ginger RootLemon Zest

1 bar Dark Chocolate

Directions

Combine all ingredients (except for pears) in a large pot.

Peel the skin off of the pears. Cut a small slice off the bottom of the pears so they sit upright nicely. Place the pears in the pot. Cover with a lid and bring to a boil.

Reduce to medium heat and boil for 30-40 minutes.

Place each pear in a bowl.

Melt chocolate in a pan over low-medium heat. Drizzle over the pear. Serve with a spoon and enjoy!

DESSERT OPTIONS


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Blueberry Thumbprint Cookies (Makes 12 cookies)

Ingredients

1 1/2 cups organic brown rice our

1/3 cup organic almond meal*2 pinches of organic sea salt

1/2 tsp organic aluminum-free baking powder1/3 cup organic muscovado brown sugar (or cane sugar)

1/2 cup organic blueberries

1 tsp organic vanilla extract1/4 cup water1 tsp organic coconut oil

*Substitute with almond our or make your own meal by processing raw almondsin the food processor.

Directions

Preheat oven to 325F.

In a food processor combine our, baking powder, salt, and sugar. With the food

processor running, combine vanilla, oil, and water into dry mixture.

In a separate bowl, gently crush blueberries with a fork (leave more whole than

not). Set aside.

Portion level tablespoons of dough and use hands to form into balls. Place on

baking sheet or slightly greased pan.

Gently thumbprint dough ball in the centre (a small spoon would work too).

Fill thumbprints with blueberries.

Bake for 15-18 minutes. Let cool for 5 minutes and enjoy.

DESSERT OPTIONS


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Here are some recommendations of companies that offer vegan products. Pleasenote that not all their products may be vegan, so always check ingredients. You

should be able to buy them locally or order them on the internet.

Canned products

Eden Organic low to no salt, no preservatives, organic.http://w ww.edenfoods.com /

Pastas

King Soba http://w ww.kingsoba.com /

Miracle Noodle

http://www.miraclenoodle.com

Dried Products (beans, len tils, nuts)

Mountain Pathhttp://mountainpath.com /

Tofu

Nasoya http://www.nasoya.com /

Sunrise Soya Foodshttp://www.sunrise-soya.com /

Mori-Nuhttp://w ww.morinu.com /

TempehHenrys Gourmet Tempeh

http://www.tempeh.ca /

RECOMMENDED PRODUCTS
http://www.morinu.com/http://www.morinu.com/http://www.nasoya.com/http://www.nasoya.com/http://mountainpath.com/http://www.edenfoods.com/http://www.edenfoods.com/http://www.tempeh.ca/http://www.tempeh.ca/http://www.morinu.com/http://www.morinu.com/http://www.sunrise-soya.com/http://www.sunrise-soya.com/http://www.nasoya.com/http://www.nasoya.com/http://mountainpath.com/http://mountainpath.com/http://www.miraclenoodle.com/http://www.miraclenoodle.com/http://www.kingsoba.com/http://www.kingsoba.com/http://www.edenfoods.com/http://www.edenfoods.com/


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Teas

Organic Loose Leaf tea is preferred. If you must buy tea in bags, buy Choice

Organic.http://www.choiceorganicteas.com /

Snack s & Bars

Cavewo man Barshttp://w ww.cavewomanbars.com

Chocola tlhttp://w ww.owfoodschocolatl.com /

Cliff and Luna Barshttp://w ww.clifbar.com /

Cool Cup shttp://w ww.cool-cups.com /

Flaniga n Farmshttp://w ww.aniganfarms.com /

Funky M onkey Snackshttp://w ww.funkymonkeysnack s.com /

Galaxy Granola http://w ww.galaxygranola.com /

Good On Ya Barshttp://w ww.thegoodonyabar.com /

Hail Merry http://www.hailmerry.com /

Kims M agic Pophttp://www.deliceglobal.com /

http://www.hailmerry.com/http://www.thegoodonyabar.com/http://www.thegoodonyabar.com/http://www.galaxygranola.com/http://www.galaxygranola.com/http://www.galaxygranola.com/http://www.funkymonkeysnacks.com/http://www.funkymonkeysnacks.com/http://www.funkymonkeysnacks.com/http://www.flaniganfarms.com/http://www.flaniganfarms.com/http://www.flaniganfarms.com/http://www.cool-cups.com/http://www.cool-cups.com/http://www.cool-cups.com/http://www.clifbar.com/http://www.clifbar.com/http://www.flowfoodschocolatl.com/http://www.flowfoodschocolatl.com/http://www.flowfoodschocolatl.com/http://www.cavewomanbars.com/http://www.cavewomanbars.com/http://www.cavewomanbars.com/http://www.choiceorganicteas.com/http://www.deliceglobal.com/http://www.deliceglobal.com/http://www.hailmerry.com/http://www.hailmerry.com/http://www.thegoodonyabar.com/http://www.thegoodonyabar.com/http://www.galaxygranola.com/http://www.galaxygranola.com/http://www.funkymonkeysnacks.com/http://www.funkymonkeysnacks.com/http://www.flaniganfarms.com/http://www.flaniganfarms.com/http://www.cool-cups.com/http://www.cool-cups.com/http://www.clifbar.com/http://www.clifbar.com/http://www.flowfoodschocolatl.com/http://www.flowfoodschocolatl.com/http://www.cavewomanbars.com/http://www.cavewomanbars.com/http://www.choiceorganicteas.com/http://www.choiceorganicteas.com/


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Lara Barhttp://www.larabar.com /

Popchipshttp://w ww.popchips.com /

ProBarhttp://w ww.theprobar.com /

Pure Ba rhttp://th epurebar.com /

Puret Barshttp://w ww.puret.com /

Rhythm SuperFoodshttp://rhythmsuperfoods.com /

Stretch Island Fruit Co.http://www.stretchislandfruit.com /

Yoga Ch ips -Apple Chipshttp://www.yogavive.com /

Dairy Substitutes

Earth B alance

http://w ww.earthbalancenatura l.com /

Food Fo r Lovers Vegan Queso

http://fo od-for-lovers.com /

Daiya C heese

http://w ww.daiyafoods.com /

Dr. Cow Nut Cheese

http://w ww.dr-cow.com /

http://www.dr-cow.com/http://www.dr-cow.com/http://www.daiyafoods.com/http://www.daiyafoods.com/http://food-for-lovers.com/http://food-for-lovers.com/http://food-for-lovers.com/http://www.earthbalancenatural.com/http://www.earthbalancenatural.com/http://www.earthbalancenatural.com/http://www.yogavive.com/http://www.stretchislandfruit.com/http://rhythmsuperfoods.com/http://www.purefit.com/http://www.purefit.com/http://thepurebar.com/http://thepurebar.com/http://thepurebar.com/http://www.theprobar.com/http://www.theprobar.com/http://www.theprobar.com/http://www.popchips.com/http://www.popchips.com/http://www.popchips.com/http://www.dr-cow.com/http://www.dr-cow.com/http://www.daiyafoods.com/http://www.daiyafoods.com/http://food-for-lovers.com/http://food-for-lovers.com/http://www.earthbalancenatural.com/http://www.earthbalancenatural.com/http://www.yogavive.com/http://www.yogavive.com/http://www.stretchislandfruit.com/http://www.stretchislandfruit.com/http://rhythmsuperfoods.com/http://rhythmsuperfoods.com/http://www.purefit.com/http://www.purefit.com/http://thepurebar.com/http://thepurebar.com/http://www.theprobar.com/http://www.theprobar.com/http://www.popchips.com/http://www.popchips.com/http://www.larabar.com/http://www.larabar.com/


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Tofuttihttp://www.tofutti.com /

Teesehttp://w ww.chicagosoydairy.com /

Vegan G ourmet Cheese

http://w ww.followyourheart.com /

Sheese

http://w ww.buteisland.com /Mimic C reme

http://w ww.mimiccreme.co m /

Silkhttp://silksoymilk.com /

So Good

http://www.sogoodbeverage.com /

So Nicehttp://www.sonice.ca /

Ryza http://w ww.ryza.ca

Rice Dre amhttp://w ww.tastethedream.com /

Almond Freshhttp://w ww.almond-fresh.com /

Almond Breezehttp://w ww.almondbreeze.com /

http://www.almondbreeze.com/http://www.almondbreeze.com/http://www.almond-fresh.com/http://www.almond-fresh.com/http://www.almond-fresh.com/http://www.tastethedream.com/http://www.tastethedream.com/http://www.ryza.ca/http://www.ryza.ca/http://www.mimiccreme.com/http://www.buteisland.com/http://www.buteisland.com/http://www.buteisland.com/http://www.followyourheart.com/http://www.followyourheart.com/http://www.followyourheart.com/http://www.chicagosoydairy.com/http://www.chicagosoydairy.com/http://www.almondbreeze.com/http://www.almondbreeze.com/http://www.almond-fresh.com/http://www.almond-fresh.com/http://www.tastethedream.com/http://www.tastethedream.com/http://www.ryza.ca/http://www.ryza.ca/http://www.sonice.ca/http://www.sonice.ca/http://www.sogoodbeverage.com/http://www.sogoodbeverage.com/http://silksoymilk.com/http://silksoymilk.com/http://www.mimiccreme.com/http://www.mimiccreme.com/http://www.buteisland.com/http://www.buteisland.com/http://www.followyourheart.com/http://www.followyourheart.com/http://www.chicagosoydairy.com/http://www.chicagosoydairy.com/http://www.tofutti.com/http://www.tofutti.com/


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So Delicioushttp://www.sodeliciousdairyfree.com /

Nogurthttp://www.nogurt.com/

Whole S oy & Co.http://www.wholesoyco.com /

Yosohttp://www.yoso.ca /

Meals & Sides

Allergar oohttp://www.allergaroo.com

Amys K itchenhttp://www.amys.com /

Basus H omestyle Indianhttp://www.basushomestyle.typepad.com/indiancuisine/

Cedars Mediterranean Foodshttp://www.cedarsfoods.com /

Dr. McDougalls Right Foodshttp://www.rightfoods.com /

EcoVega nhttp://www.ecovegan.com /

Field Ro asthttp://www.eldroast.com /

Fillo Fac tory http://www.llofactory.com /

http://www.fieldroast.com/http://www.cedarsfoods.com/http://www.basushomestyle.typepad.com/indiancuisine/http://www.amys.com/http://www.allergaroo.com/http://www.yoso.ca/http://www.wholesoyco.com/http://www.nogurt.com/%5Dhttp://www.fillofactory.com/http://www.fillofactory.com/http://www.fieldroast.com/http://www.fieldroast.com/http://www.ecovegan.com/http://www.ecovegan.com/http://www.rightfoods.com/http://www.rightfoods.com/http://www.cedarsfoods.com/http://www.cedarsfoods.com/http://www.basushomestyle.typepad.com/indiancuisine/http://www.basushomestyle.typepad.com/indiancuisine/http://www.amys.com/http://www.amys.com/http://www.allergaroo.com/http://www.allergaroo.com/http://www.yoso.ca/http://www.yoso.ca/http://www.wholesoyco.com/http://www.wholesoyco.com/http://www.nogurt.com/%5Dhttp://www.nogurt.com/%5Dhttp://www.sodeliciousdairyfree.com/http://www.sodeliciousdairyfree.com/


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Gardein Garden Proteinhttp://www.gardein.com /

Goldmine Natural Foodshttp://w ww.goldminenaturalfo ods.com /

Helens Kitchenhttp://w ww.thehelenskitchen.com /

Kettle C uisinehttp://w ww.kettlecuisine.com

Match V egan Meatshttp://w ww.matchmeats.com /

Vanshttp://www.vansfoods.com /

Vegan H eightshttp://veganheights.com

Yves Ve ggie Cuisinehttp://www.yvesveggie.com /

Bever ages

Frey Wi ne

http://w ww.freywine.com /

Guayaki Mate

http://w ww.guayaki.com /

Organic Nation Spirit

http://w ww.organicnationspirits.com /

Picabi

http://w ww.picabi.com /

http://www.picabi.com/http://www.organicnationspirits.com/http://www.organicnationspirits.com/http://www.organicnationspirits.com/http://www.guayaki.com/http://www.guayaki.com/http://www.freywine.com/http://www.freywine.com/http://www.freywine.com/http://www.yvesveggie.com/http://veganheights.com/http://www.vansfoods.com/http://www.matchmeats.com/http://www.matchmeats.com/http://www.matchmeats.com/http://www.kettlecuisine.com/http://www.kettlecuisine.com/http://www.kettlecuisine.com/http://www.thehelenskitchen.com/http://www.thehelenskitchen.com/http://www.thehelenskitchen.com/http://www.goldminenaturalfoods.com/http://www.goldminenaturalfoods.com/http://www.picabi.com/http://www.picabi.com/http://www.organicnationspirits.com/http://www.organicnationspirits.com/http://www.guayaki.com/http://www.guayaki.com/http://www.freywine.com/http://www.freywine.com/http://www.yvesveggie.com/http://www.yvesveggie.com/http://veganheights.com/http://veganheights.com/http://www.vansfoods.com/http://www.vansfoods.com/http://www.matchmeats.com/http://www.matchmeats.com/http://www.kettlecuisine.com/http://www.kettlecuisine.com/http://www.thehelenskitchen.com/http://www.thehelenskitchen.com/http://www.goldminenaturalfoods.com/http://www.goldminenaturalfoods.com/http://www.gardein.com/http://www.gardein.com/


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Revolution Teashttp://www.revolutiontea.com /

Sambazonhttp://w ww.sambazon.com /

Sveltehttp://s veltebrand.com

Taylors Tonicshttp://w ww.taylorstonics.com

Teecinohttp://w ww.teecino.com /

Zhenas Gypsy Tea http://w ww.gypsytea.com /

Desse rts, Baking & Treats

Allisons Gourmethttp://www.allisonsgourmet.com /

Bobs Re d Mill

http://w ww.bobsredmill.com /

Chocola te Decadence

http://w ww.chocolatedecadence .com /

Chocola te Inspiration

http://w ww.chocolateinspirations.com /

Coconut Bliss

http://w ww.coconutbliss.com /

Dandies Vegan Marshamllows

http://w ww.chicagosoydairy.com

http://www.chicagosoydairy.com/http://www.chicagosoydairy.com/http://www.coconutbliss.com/http://www.chocolateinspirations.com/http://www.chocolateinspirations.com/http://www.chocolatedecadence.com/http://www.chocolatedecadence.com/http://www.bobsredmill.com/http://www.bobsredmill.com/http://www.bobsredmill.com/http://www.allisonsgourmet.com/http://www.gypsytea.com/http://www.gypsytea.com/http://www.gypsytea.com/http://www.teecino.com/http://www.teecino.com/http://www.taylorstonics.com/http://www.taylorstonics.com/http://sveltebrand.com/http://sveltebrand.com/http://sveltebrand.com/http://www.sambazon.com/http://www.sambazon.com/http://www.chicagosoydairy.com/http://www.chicagosoydairy.com/http://www.coconutbliss.com/http://www.coconutbliss.com/http://www.chocolateinspirations.com/http://www.chocolateinspirations.com/http://www.chocolatedecadence.com/http://www.chocolatedecadence.com/http://www.bobsredmill.com/http://www.bobsredmill.com/http://www.allisonsgourmet.com/http://www.allisonsgourmet.com/http://www.gypsytea.com/http://www.gypsytea.com/http://www.teecino.com/http://www.teecino.com/http://www.taylorstonics.com/http://www.taylorstonics.com/http://sveltebrand.com/http://sveltebrand.com/http://www.sambazon.com/http://www.sambazon.com/http://www.revolutiontea.com/http://www.revolutiontea.com/


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Glee Gumhttp://www.gleegum.com

Go Max Foodshttp://www.gomaxgofoods.com /

Nanas cookieshttp://www.nanascookiecompany.com /

Naturally Nora http://www.naturallynora.com

No Udder Dessertshttp://www.noudderdesserts.com /

Pamela s Productshttp://www.pamelasproducts.com

Sunou r Baking Company http://www.sunourbaking.com /

Tempt N on Dairy Ice Creamhttp://www.livingharvest.com

Turtle M ountainhttp://www.turtlemountain.com /

http://www.turtlemountain.com/http://www.livingharvest.com/http://www.sunflourbaking.com/http://www.pamelasproducts.com/http://www.turtlemountain.com/http://www.turtlemountain.com/http://www.livingharvest.com/http://www.livingharvest.com/http://www.sunflourbaking.com/http://www.sunflourbaking.com/http://www.pamelasproducts.com/http://www.pamelasproducts.com/http://www.noudderdesserts.com/http://www.noudderdesserts.com/http://www.naturallynora.com/http://www.naturallynora.com/http://www.nanascookiecompany.com/http://www.nanascookiecompany.com/http://www.gomaxgofoods.com/http://www.gomaxgofoods.com/http://www.gleegum.com/http://www.gleegum.com/


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While on this cleanse, youshould avoid going out to

eat, but if you have to,here is a guide that will

give you an idea of what you can look out for on

menus that should be vegan.

Many restaurants have vegan options on their

menus you just have toknow what to look for and

how to order. Althoughsomething may look like

its vegan based on theingredients listed on the

menu, sometimes thingsarent mentioned, like

that its topped withcheese, so its always a

good idea to check with your server when you

order.

This guide will give you an idea of what to look onthe menus of the following types of restaurants:

Falafel on pita with hummus Black bean veggie burger with fries Stir Fried tofu and eggplant

EATING OUT

Italian

Indian

Chinese

Thai

Middle Eastern

American

Japanese

Mexican

Steak Houses

Fast Food


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Italian Restaurants

Bruschetta (no cheese)

Minestrone soup if vegetarian

broth is used

Garden salad with vinaigrette

dressing (no cheese)

Vegetable pizza (no cheese)

Margherita pizza (no cheese)

Pasta with tomato sauce (ask if they can put some mushrooms orother veggies in)

Pasta pomodoro

Pasta primavera (garlic and oil or

tomato sauce no cheese)

Roasted vegetables

Sauteed spinach (cooked in olive

oil)

Antipasto like olives, roasted red

peppers, zucchini, eggplant,artichokes and asparagus.

A lot of things can also be made

vegan simply by asking for it without the chicken, or cheese etc.


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Indian Restaurants

Mulligatawny Soup (if made with

veg. broth) Vegetable Somosas

Vegetable Pakora

Onion Bhaji

Aloo Tiki (if its made without egg)

Aloo Chole

Baingan Bharta

Aloo Gobi

Bhindi Masala

Chana Masala

Daal (lentils) can sometimes be

vegan depending on how itscooked. If its cooked in a creamsauce its not vegan, but if its

cooked in a tomato based sauce with no dairy, its okay.

Vegetable Biryani

Basmati Rice

Roti


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Chinese Restaurants

Vegetarian spring rolls (make suretheres no seafood in them)

Vegetarian Soup

Mixed vegetables (ask whats in

the sauce)

Szechuan or Garlic String Beans

Eggplant with Spicy Garlic Sauce

or black bean sauce

Broccoli with Garlic Sauce

Bean Curd (tofu) with Mixed

Vegetables (ask whats in thesauce)

Vegetable Fried Rice (no egg)

Rice noodles with vegetables

Chinese restaurants may offerother bean curd (tofu) dishes, ask

what kind of sauce they are using,

also sometimes they like to putpork in tofu dishes so make sure

there isnt anything weird like thatin there. Some Chinese

restaurants are also starting tooffer mock meats.


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Thai Restaurants

Thai restaurants usually have a vegetarian section on their menu which willhave many vegan items. You may just need to ask about the sauce that things

are cooked in as they use sh sauce a lot, so you would want to ask for yours tomade without any sh sauce. Other than what is on the vegetarian menu, here

are some other items to look out for on the menu.

Vegetable Pad thai (no egg)

Fresh Thai Spring Rolls (salad

rolls)

Vegetarian spring rolls (fried)

Fried tofu with peanut sauce

Green mango salad

Vegetable soup with tofu

Red, yellow, and green vegetariancurry

Vegetable fried rice (no egg)

Thai style eggplant


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Middle Eastern Restaurants

Hummus

Lentil soup (usually vegetarian, but

always ask)

Baba Ghannooj (if its made without

mayo)

Falafel

Fattoush salad

Green beans cooked with tomato and

olive oil

Lentils and rice served with fried

onions

Fava beans, chick peas, tomato,

parsley, garlic, lemon juice & oliveoil

Okra fried in olive oil with garlic,tomatoes and coriander.

Tabbouleh

Stuffed grape vine leaves

Fried eggplant with chick peas,onions, tomatoes, garlic and spices

Crushed nuts mixed with hot spices.

Lebanese pickles


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Japanese Restaurants

Edamme

Tofu Salad (ask whats in thedressing)

Garden salad

Vegetable tempura (batter may have egg so ask if it does)

Miso soup (sometimes has shsauce or akes in it, so ask your

server)

Vegetarian udon or soba noodles

(ask whats in the sauce)

Inari - bean curd

Avocado rolls

Vegetable rolls

Cucumber rolls

Vegetable tempura rolls

Asparagus rolls

Vegetable Gyoza (ask if its vegan)

Agedashi Tofu (sometimes has sh

akes on top, so ask your server)

Vegetable Teryaki (ask whats in

the sauce)


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American Restaurants

American style restaurants dont have a lot to choose from but you can makedo. Here are some things to look out for.

A lot of salads can be made vegan by getting them without cheese or

meat and having a vinaigrettedressing.

Vegetarian pizza (no cheese)

Grilled vegetable sandwich

(without cheese or mayo)

French fries

Sweet potato fries

Veggie burger (make sure itdoesnt have dairy in it)

Bruschetta with no cheese

Pasta with tomato sauce

Vegetable Fajitas (no sour creamor cheese, ask for guacamole

instead)


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Mexican Restaurants

Several Mexican dishes can be made vegan by eliminating the cheese and sourcream. Many Mexican restaurants are even starting to offer faux meats, and

vegan sour cream and cheese. Here are a few items that are or can be made vegan.

Black bean soup (if made with vegetable broth and has no sour cream)

Garden salad

Taco salad (no meat, cheese or sour cream)

Bean burrito (no cheese or sour cream)

Guacamole or salsa and tortilla chips

Vegetable fajitas (no cheese or sour cream ask for some guacamole instead)


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Steak House

While there is not a lot to eat at steak houses, if you have to go to one, here aresome items you could have.

Garden salad with vinaigrette dressing (no cheese)

Plain Baked potato

French Fries

Sweet potato fries

If youre lucky they may have a veggie burger

Assorted Steamed or grilled veggies


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Fast Food Restaurants

Fast food restaurants cater to meat eaters so there arent many items tochoose from. Here are some things you can eat if you have to eat at a fast food

establishment.

Fries

Veggie burger

Salads with vinaigrette dressings and no cheese

Plain Baked potato

Veggie sub (no cheese or mayo)


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Weve presented a two week diet/cleanse so it is stricter than a regular veganeveryday diet. If you are thinking about going vegan part time or full time, you

might want to look into other things to incorporate into your life style. There aremany books, magazines, and websites to help you with this. Here are some of our

favorite resources:

Vegan Cooking

The Hea lthy Voyageu r

Fit For T wo TV

Vegan O utreach

Vegetar ian Starter Kit

Meat Fr ee Mondays

Toronto Vegetarian Associa tion

VegNew s Magazine

The Veg an Society

Vegan B ody Building

Happy H erbivore

Veg Dini ng

Happy C ow

P l d t g d i t f h lth f l d thi l f

RESOURCES
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