Tips for Vegan Living

I have listed some helpful tips below based on the most common questions I get about transitioning to a vegan lifestyle.

Tip #1

Replacing Eggs in Baking

Chia and Flax Eggs

Click to watch me making Chia and Flax Eggs

Eggs have traditionally been used in baking to bind ingredients together. Chia and Flax Eggs are a much better way to keep everything from falling apart. These seeds are both superfoods and their health benefits are a mile long. Not only do they have the omega 3’s our body crave but they are rich in health promoting fiber. Next time you are making cookies, muffins or cake replace your eggs with Chia or Flax Eggs for perfect nutrient dense results.

1 Chia or Flax Egg = 1 Tablespoon Chia or Flax Seeds (ground) + 3 Tablespoons Water. Mix and allow it to sit for 10 minutes. Use as you would one egg in baking.

Note: Flax seeds must be ground if you want to get the omega 3 benefits. Chia seeds can be used whole or ground. To grind your seeds use a coffee grinder, blender or food processor.

vegan-cookies

Tip #2

Storing open Tofu

Once you open a package of firm tofu you can store whatever portion you do not use by placing it in a bowl, covering with water and storing in the fridge. You must change the water every day and the tofu will be good for a week.

Tip #3

Healthy Snacking Ideas

Cut up Fruit and Veggies – the original fast food

Trail mix – make your own using the nuts, seeds and dried fruit that you like (eg raisins, gogi berries, almonds, cranberries, cashews, walnuts, pumpkin seeds)

Whole grain crackers with slathered with nut butter or hummus

Smoothies 

Medjool dates stuffed with almonds, pecans or nut butter

Kale Chips

Popcorn with Nutritional Yeast

Tortillas with almond butter and banana

Coconut Water for a quick pick me up on the go

Guacamole (1 avocado mashed with 1/2 lemon juiced, pinch sea salt, 1 clove garlic minced) served with crackers, veggies, rice cakes, in a wrap or on lettuce leaves.

Granola and plant milk

Salted Caramel Pecan Bliss Bites

Lemon Bombs

Chocolate Ginger Anti-Inflammatory Energy Bars

Protein Packed Granola Bars 

Chocolate Chip Granola Bites

Guacamole-and-Veggies

Tip #4

Adding in some Tempeh

Tempeh is a nice alternative to tofu because it is fermented first and easier to digest. It is also extremely high in protein and has a nice chewy texture. Adding tempeh into your diet a couple of times a week is wonderful. Crumbled up in stews or chili, grilled on the BBQ in a nice BBQ sauce or cut into thin slices and marinaded in a blend of your favourite vinegar, garlic and maple syrup and pan fried. When not crumbling the tempeh it is a good idea to steam it for 20 minutes either in the whole block form or sliced to reduce the bitter taste and then continue with cooking it for a short period of time on the BBQ or in a frying pan.

Tip #5

Nutritional Yeast and where to find it

Nutritional yeast is a tasty non-active yeast that has a flaky texture and some and a cheesy, nutty flavour. It is amazing on popcorn, as the base for a wicked cheese sauce or sprinkled on rice or quinoa. Depending on the manufacturer it is often incredibly high in B12 as well making it a tasty vitamin superstar. Find it in health food stores and in bulk food stores. 

PARMESAN 

To make a fabulous batch of parmesan mix 2 Tablespoons of nutritional yeast with 2 Tablespoons of hemp hearts or sesame seeds along with a little pinch of salt (optional) in a food processor or coffee grinder and grind for about 20 seconds. Voila you have a healthy, kind and delicious parmesan. Spoon liberally over pasta, pizza, noodles, popcorn or anything needing some cheesy love.

Nutritional-Yeast2

Tip #6

How to Build your Vegan Pantry

Start buying some of this stuff

Dried Herbs

Ginger

Basil

Dill

Turmeric

Poultry Seasoning (more innocent than it sounds)

Sage

Rosemary

Onion Powder

Garlic Powder

Cumin

Chili Powder

Grains & Flours

Quinoa

Brown Rice

Brown Rice Flour

Rolled Oats

Spelt Flour

Cornmeal

Wild Rice

Millet

Legumes and Legume Products

Miso

Soy Milk

Tamari

Tofu – Firm or Extra Firm

Red Lentils

Brown (green) Lentils

Chickpeas (canned or dry)

Black Beans (canned or dry)

Better than Dairy

Daiya Shreds (mozzarella, cheddar or pepperjack)

Egg-Free Mayonnaise (eg. Vegenaise)

Plant Based Milks (soy, rice, almond etc)

Soy or Coconut Yougurt

Dairy Free Ice Cream (soy, coconut, almond)

Oils & Vinegars

Extra Virgin Coconut Oil

Vegetable Oil (safflower, sunflower)

Olive Oil

Toasted Sesame Oil

Apple Cider Vinegar

Balsamic Vinegar

Seasoned Rice Vinegar

Nuts & Seeds

Almond Butter

Peanut Butter

Flax Seeds

Chia Seeds

Tahini

Hemp Seeds (Hearts)

Walnuts

Almonds

Cashews

Pumpkin Seeds

Sesame Seeds

Sweeteners & Dried Fruit & Chocolate

Semi-sweet chocolate chips (dairy free)

Maple Syrup

Unrefined Sugar (eg. Sucanet, coconut sugar, evaporated cane juice)

Dried Cranberries

Raisins

Cocoa Powder

Cacao Powder (raw, unprocessed cocoa)

Cacao Nibs

Unsweetened Shredded Coconut

Spices, Seasoning & Condiments

Fresh Ginger

Balsamic Vinegar

Sea Salt

Pepper

Braggs Soy Seasoning (also called Liquid Aminos)

Nutritional Yeast

Garlic

Sun Dried Tomatoes

Vanilla Extract

Things in Cans and Jars

See the beans in the legumes section

Tomato Paste

Canned Whole Tomatoes

Canned Chopped Tomatoes

Black Olives

Green Olives

Vegetable Broth

Coconut Milk

Salsa

Artichokes

Unsweetened Applesauce

Bready Things

Whole grain pizza shells

Whole grain flour tortillas or rice tortillas