Vegan Barbell Strength Training, Powerlifting, Olympic Lifting on a Plant Based Diet (Vegan bodybuilding Vegan diet Strength Training 3414901490, 1980993939, 9781980993933

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Vegan Barbell Strength Training, Power Lifting and Olympic Lifting on a Plant Based Diet

Copyright 2015 Don Haas. All Rights Reserved. No part of this book may be reproduced in part or in whole without consent of the author. Disclaimer The views expressed in this book are for educational purposes. This eBook is not intended to be substituted for advice by a medical physician. Information in this eBook should not be used to diagnose or treat any health problem or disease. Anyone embarking on a diet and exercise program should consult a physician for advice before doing so. The author of this eBook is not liable for the actions of the reader.

Table of Contents An Introduction to Vegan Barbell Chapter 1 - What is Your Goal? Chapter 2 - Choose Your Body Type Chapter 3 - Macronutrient Breakdown by Body Types and Goal Chapter 4 - Training Goals within your Body Type Chapter 5 - Shopping List Based on Goals Chapter 6 - FAQ Chapter 7 – Food Planning and Recipes

An Introduction to Vegan Barbell To say that veganism in general is on the rise would be an understatement. What was once a fridge diet reserved for yuppies and or hippies is now becoming part of the mainstream. However I do not think that this “movement” if you wish to call it, would surpass that of traditional meat based diets anytime soon. What might even be a harder sell is the strength community, that for years and even decades have advocated the need of consuming vast amounts of animal protein in the pursuit of size and gains in the weight room. This book is not going to be an activist book or an in your face rant about the superiority of adopting a vegan diet (well maybe in some spots) but it will focus on addressing the old question of can vegans be strong or if not stronger excluding animal products? I would like to answer this in couple of sentences and in the following paragraph. The present book would specifically address how strength athletes (that yield the barbell) can successfully transition to a plant based diet without losing their desired strength and size. You will hear me reference the “barbell strength” athlete. Basically I am referring those of us that get our rocks off squatting, benching, deadlifting, pressing, snatching, and cleaning with a barbell. However keep in mind that the ideas I’m suggesting in this book will also pertain to bodybuilders or those with general fitness goals. Books of this nature would be inconceivable over a decade ago. But the present upsurge in vegan lifters clearly proves the possibility and success of vegan diet. A considerable number of serious plant based athletes have also found this to be true that would answer the earlier question about success on vegan diet. Patrik Baboumian of Germany has set multiple world strongman records. Ilya Ilyin, considered the best among worldwide Olympic weightlifters has won gold medals as a vegetarian. Our own Kendrick Farris, one of the United States best Olympic Lifters also currently adopted a vegan diet.

There are several sources on technical form or programming. However there are limited information addressing how a barbell strength athlete can succeed and or transition to a vegan diet. When you read any number of fitness related plant based vegan books you might find some redundancy and expect some content be included. Most notably is the issue of protein. Unfortunately this will inevitably have to be covered as a result of a massive re-education in the public that you can survive and thrive on plant proteins While adopting the vegan diet as a strength based athlete, it is not surprising to have several questions in mind regarding the plant-based diet. Do you often find yourself searching answers for statements like these? “Does switching to vegan diet deprive my body of high quality proteins?” “Does vegan diet fail to provide the body with sufficient calories required for strengthening exercises and barbell training?” “Do I need to live on unappetizing food and forget my favorite meal?”

We all know that proteins are building blocks of our body. To say the least, proteins enhance muscle development. This is the reason several strengthening programs call for protein shakes and high protein supplements. Going vegan does not mean that your body is deprived of high quality protein. Plant based diet equally provides paramount protein as that of animal protein. “The best part of vegan diet is it provides all the essential nutrients, fiber and vitamins which are not found in animal based food. “ Besides providing your body with the essential nutrients, transition to vegan diet is associated with numerous health advantages and is regarded as a healthy alternative to non-vegetarian diet. Apart from reducing carbon footprint, going vegan is the best way to clean eating and body detoxification. Plant based diet help to regularly flush out toxins from your body thus giving your metabolism a boost and cleaning your entire system while enhancing vigor. Vegan diet also provides the body with sufficient calories for efficient barbell training and other strengthening exercises in the weight room. This means your body is equally capable and healthier for rigorous training as that of your non-vegetarian counterparts. When we think of veganism what first flashes through our mind is unappetizing food. But switching to vegan diet does not mean living on bland food and salads. There are several innovative methods to make vegan dishes flavorful. In fact vegan recipes if cooked using little creativity, balancing the right amount of herbs and spices, turn out to be more exciting and tastier than non-vegetarian dishes. I will be sharing such innovative vegan recipes in this book that will equally satisfy your taste buds and barbell training. Feel free to thrive on plant based diet and get confident on the work floor. Here are top six reasons why a barbell strength athlete should switch to veganism

1. Whole food: Proteins are an essential component of any strengthening exercise program. Plant based diet comes with a complete package of proteins and nutrients. They provide the body with complete nourishment essential for a successful barbell training 2. Clean eating: You must have heard the benefits of clean eating. Vegan diet is considered as the healthiest way of clean eating. It doesn’t get cleaner than fruits and vegetables! 3. High fiber: Plant based diet is rich in fiber. It provides the body with the dietary fiber content essential for healthy weight and reducing heart related illness 4. Disease prevention: Adopting plant based diet plays a key role in reducing the chances of developing several diseases such as cancer, obesity, rheumatoid arthritis and high blood sugar level. 5. Essential vitamins: ‘An apple a day keeps the doctor away.’ Fruits and vegetables are packed with all the essential vitamins and nutrients required to develop and nourish a healthy and strong body which cannot be provided by animal based diet 6. Healthy fats: Fats sourced from animals increases the risk of high cholesterol levels and cardiac illness. Moderate levels of plant fats such as olive oil and coconut oil have been found to protect the body against health risk factors. As a barbell strength athlete it's important to include healthy sources of fat to maintain a healthy body and adequate size.

Chapter 1 - What is Your Goal? You have heard it a million times. What is your goal? For this book I am referring specifically to what do you want to lift and at what body weight? Most will fire back “I want to lift as much weight as I can”. But they often fail to consider that the maximum amount you are capable of lifting depends on your weight. If this were not the case there would be no need for weight classes. I am making this seemingly obvious point only to emphasize that it will still ring true once you adopt (or transition) to a more plant based diet. Strength is very relative. Benching 225lbs for a 60kg lifter does not seem like a lot to a 94kg lifter but it is relative to his or her bodyweight. What is strong? When doubt if you can press, bench, squat, snatch, clean, or dead lift your bodyweight you are off to a good start! Have you ever heard or thought statements like this: “Vegans get small and weak because they do not get enough protein.” “I once went vegan and I ended up losing strength.” The former was my previous mentality and the latter was what caused me to covert back to animal products after a failed vegan attempt. Here is a personal experience that failed vegans might encounter. The individuals have just come across a convincing animal rights documentary (can I suggest Earthlings) or have noticed convincing health arguments towards eating more plant foods. Now they are ready to make a transition and go full vegan. They might jump in full throttle and start adopting a vegan diet that basically could be totally different to what their body has been accustomed to. Even if this person is not tracking their calories, chances are this person has a typical routine diet that they consider “healthy”. After months or years of adapting to their particular diet and activity level, their body had adapted to what they see in front of them. Once going full (or even partially) vegan they then inadvertently

completely change up their total calories and or their macronutrient ratio. Their individual macronutrient ratio is what percent of carbohydrates, protein, and fat made up their total calories. The amount of macronutrients and calorie intake greatly influences one’s body type. A 210lb male may have consumed roughly 3000 calories containing 60% Carbs, 25% Protein, and 15% Fat. Switching over to plant based diet the person may consume 2400 calories containing 75% Carbs, 10% protein, and 15% Fat. This little shift over a period of month may cause relatively drastic changes in the male. Perhaps he loses weight but also notices his strength diminish, which he then attributes to vegan diet making him “weaker” not that impact of his weight reduction. This scenario did not have to happen if the individual knew typically how many calories he consumed and what percent of each macronutrient. “According to sources, the amount of calories and percentage of macronutrients determines the weight and strength of one’s body.”

Ultimately this is addressing probably the most common question or concern to a strength athlete with regards to plant based nutrition, which is, “Will I get too skinny?” Not to over simplify things but you generally won’t hear a runner or cyclist too concerned if they drop a few pounds. So the answer to that question is; it depends and most often yes if you are not paying attention. I personally have not met anyone who adopts a plantbased diet who has not lost weight. I did leave out two very important words that make this more accurate. Those words are “Whole Foods”. Do you know of anyone (even theoretically) that if they consumed only fruits and vegetables that are overweight? The majority of fruits and vegetables are naturally low in fat and high in carbohydrates. If you follow a whole food plant based diet you will inevitably lower your calorie consumption, reduce your fat, eliminate processed foods, and consume more fiber, which will make you feel more satisfied. Not to mention reduce psychological cravings associated with processed foods. You may be beginning to see where I am going with this. “At the end of the day what might dictate one’s relative success (one’s perceived ideal body type) or failure in adopting a plant based diet boils down to macronutrient breakdown and calories.” I am not going to get into the whole IIFYM (If It Fits Your Macros) craze but yes it works. However there is one noted exception to this rule that others and I have found to be true. For an active person consuming normal calories but following a high carb low fat diet there seems to always cause a slight decrease in weight. “Dr. John McDougall, through his lifetime of research discovered that eating a starch based diet high in carbohydrate, low in fat, and low in protein could have great positive health benefits.” He contests that this abundance of carbohydrates will be burned as energy, stored as glycogen, or burned off as body heat. This may be ultimately the healthiest option that may indeed normalize one’s body weight. But what

about the strength athlete who does not want to see a drastic reduction in weight and may even want to gain weight? For the strength athletes diet is obviously important, but what may take a precedent is how the he or she feels (strong or weak) and looks (body type). Adopting vegan diet like other semi radical changes in ones diet can result either an increase or decrease in weight. If a strength athlete loses pounds they may assume getting weaker and if they gain pounds they may assume getting fatter. I don’t want to see lifters ditch the baby with the bathwater because one particular approach did not work for them. Based on the body type paying close attention to calories is important. For example, lean persons with high metabolic rate struggle to add pounds. Such vegan barbell athletes are recommended to have a high carbohydrate rich diet. This provides the body with adequate carbs essential during barbell training. Different body types respond differently to various vegan diets. For example, persons with heavy weight struggle to lose pounds. Intake of carbohydrate rich diet results an increase in weight. Such vegan barbell athletes with carb intolerance are recommended intake of protein and fat rich diet including fruits and vegetables for successful barbell training.

Chapter 2 - Choose Your Body Type This chapter title might throw you off. I am not claiming to magically alter your genes nor am I minimizing the effort it takes to alter one’s body composition. A person’s current and or genetic bodyweight depends on many factors that include age, gender, activity level, training history, or nutrition. For this book we are focusing on how transitioning or adopting a vegan diet may influence your current weight and progress in the weight room. Only few scenarios might occur when you adopt a plant-based diet or any diet. You will lose weight. You will gain weight. You will maintain weight. Then factor in either losing or gaining muscle/fat in one of these scenarios. If you are curious as to what your ideal body weight is then that would be a very hard and complicated question. As I eluded in the previous chapter, high carb low fat vegans experts often will explain that once this diet is adopted you will “normalize” you bodyweight. Generally when I hear this, the weight often referenced is usually is in the ballpark of one’s ideal Body Mass Index. Plenty of critics exist over the body mass index and I am also one of them. It is very hard to narrow down the “ideal” weight when not accounting for bone density, activity level, muscle mass, etc. However, I have seen with other high carb low fat vegans (and through my person experience) that this suggested BMI range does get close in numbers. Be that as it may if you enjoy lifting heavy things and carrying around a little extra weight I am not here to judge but I will provide some alternatives. Just be mindful that vegan or not creeping on that “obese” end of the BMI probably is not the healthiest thing for your body. Finally it is also important to note that there exists a BIG difference between Sports Nutrition (or Strength Nutrition) and nutrition for health.

Unlike other diets there is one constant that others and I such as Katherine Beals have found. Eating whole food plant based diet (LFPBD) that is low fat will inevitably normalize weight. This can happen for a number of reasons but specifically plant foods are generally low in fat, low in protein, and high in carbohydrates. You can notice that these doctors and their patients are generally slender. If you are a strength athlete this might not be what you are looking for. Hence I have emphasized on the question what is your goal and your ideal body weight? For simplicity I have narrowed down four basic body types that may be tailored depending on your diet. The complexity of our anatomy and physiology is immense so forgive me for generalizing various body types into 4 categories. Did I mention this book is meant to be simplistic? An important but slightly obvious note if you find or know that you are naturally inclined to be a certain weight it is probably best not to test the mother nature to any extreme that is beyond your reach. For example, it is probably safe to say that if you are 5’2, maybe you do not strive for the super heavyweight class.

The two factors body type and diet are highly interrelated. The following facts reveal the relation between body types and diet People with a skinny body and light body structure require considerable calories to put on weight. With their high carbohydrate tolerance and high metabolic rate they efficiently burn calories. It this person would like to add size they may need to increase fat and protein. People with a little overweight body feature a medium body structure. With their moderate carb tolerance, little overweight people do well with a mixed diet that include balanced carbohydrate, protein and fat for effective practice in the weight room. Largely overweight people with fairly massive built body are prone to poor metabolism rate and struggle to lose pounds. Adopting a low fat high carb vegan diet may be just what this athlete needs to lose weight and still excel in the weight room. That is if they want to lose the size! Here’s a breakdown for various body types and arbitrary body weight. Men Featherweight (123lb-152lbs) Light Heavyweight (185lbs-207lbs) Heavyweight (207lbs-231lbs) Super Heavyweight (231lbs- 300lbs) Women Strawweight (up to 115lb) Bantamweight (115-135lbs) Women’s Light Heavyweight (135lbs-170lbs) Women’s Heavyweight (170lbs-200lbs)

Wondering why I have chosen these arbitrary numbers? I have chosen these ranges roughly as a combination of Mixed Martial Arts, Olympic Lifting, and Powerlifting weight classes. Once you determine what your desired or ideal weight class is, the next chapter throws light on the various macronutrient ratios that would support such a weight.

Chapter 3 - Macronutrient Breakdown by Body Types and Goal All things considered, calories are the most important barometer of one’s dietary intake to sustain or alter body composition. There are those (myself) included who have adopted vegan diet even with surplus of calories that still lose weight following certain type of plant based approach. I personally found this to be true while following 80/10/10 diet (80% carbs, 10% protein, 10% fat) suggested by Dr. Doug Graham, Dr. John McDougall, and T. Collin Campbell. What I realized is Dr. McDougall’s old quote “the fat you eat is the fat you wear” seemed to begin to ring true. From my experience with clients, sources from professional vegan strength athletes, and the literature, here is a table outlining approximate macronutrient breakdown for each weight class along with their diet.

Standard macronutrient breakdown Table based on generic body types

From the above classified body weights and macronutrient breakdowns, any guess which one most new vegan might adopt? Working with diet experts and professional trainers made me discover that a casual weight lifter who consumes a typical American diet will more than likely transition in one two directions. Either they try and mimic their traditional diet doing more of a 40/30/30 or go the opposite route 80/10/10 which is a 180 from what their body is used to.

Featherweight / Strawweight Macronutrient: 80/10/10

Description: This shouldn’t be a shocker to most vegans or non-vegans but eating whole fruits and vegetables will not lead to weight gain. This is the major reason why most of today’s renowned vegan spokesmen such as Dr. Neal Barnard, Dr. Douglas Graham, Dr. John McDougall, and T. Collin Campbell highly recommend such diets. If you don’t know who these people are I suggest checking them out. Women may also naturally fall into this category as their gender may predispose them to this weight class and body type. However do not let this discourage your barbell training. It is possible to maintain and improve your strength within this weight class. However in case you have adopted a 80/10/10 macronutrient diet from previously building your strength at a higher weight, you should now expect a cut in your weight. This cut in weight will inevitably cut down on the weight that you can lift. Just keep in mind that strength is relative to body size. Just refer back to the table to where you should keep your numbers.

Light Heavyweight: 70/15/15

Description: You will start to notice a trend that as the protein and fat percentage increases the intake of carbohydrate slightly decreases. This little alteration in the percentage of carbohydrate intake over time prepares the athlete for efficient productivity in the weight room. You will be surprised to notice how well your body responds to this particular diet during barbell training. Light heavy weight people can equally succeed with body strengthening exercises by transitioning to 70/15/15 macronutrient diet. This is ratio is best suited for a lean muscular look.

Heavyweight: 50/25/25

Description: Increasing the percentage of fat and protein works best for obtaining this body type. As a vegan barbell athlete, including protein to a regular diet is vital for successful training. Increasing the percentage of protein intake enhances muscle development essential for any strengthening exercise. Being a vegan athlete, it is natural to think that a plant based diet might deprive your body of proteins, a vital component for bodybuilding. Foods such as soy, other beans, legumes and tofu are some of the best sources of proteins obtained from plant-based diet. Vegan protein rich food not only provides the body with an abundance of protein but also is good supplement of fiber essential for the nourishment of a healthy body. The 50/25/25 macronutrient diet proves advantageous for a successful vegan athlete looking to have more of a bodybuilding physique while still having moderately low body fat.

Super Heavyweight: 40/30/30

Description: This body type responds best with 40/40/20 macronutrient diet. If your goal is MASS that this is for you. Although it might not be the best for your heart and overall health. You will notice a considerable increase in percentage of fat and protein to be consumed with calculated inclusion of carbohydrates. This fat increase along with protein will induce an anabolic effect ONLY if a sound training program is in place. With this storage of extra weight, following this ratio one will see an increase in the weights lifted. With a calculated intake of macronutrients, vegan barbell training for the super heavyweight will be a force to be reckoned with in the weight room! Few will believe that this type of Mass Monster is following a vegan diet.

Chapter 4 - Training Goals within your Body Type Training numbers: The following table includes approximate ranges and averages of various barbell exercises. Within your weight class range you may fall on the shorter range or exceed these thresholds. However it is safe to mention that athletes who weigh in the middle of these ranges and are not getting close to the lifting within this range need extra workout. This is considered perfectly normal especially if you have been working out for only 1 to 3 years of consistent training. It should also be obvious that if you do not train say the Olympic lifts that those numbers will be extremely low compared to if you only train the power lifts. It is highly recommended that vegan strength athletes maintain their standards. For individuals following a sound plant based diet, there should be NO reason why these numbers should not be attainable to you as well.

Chapter 5 - Shopping List Based on Goals The basic concept of this shopping list is simplicity. This is in no way meant to be exhaustive as there are a plethora of whole and process plant foods available to the consumer. You may also notice the trend that as protein/fat increases so does the amount of processed food allowed. This is not to say recommended! I think we can all agree that nuts and avocados are much healthier additions than refined oil. Ingredients are included based on the breakdown of macronutrients. An array of ingredients can be chosen from the list based on one’s body type.

Shopping list

Chapter 6 – FAQ (More will be added soon) Q. Will I initially lose strength on a vegan diet? A. No, you will not initially lose strength on a vegan diet. Vegan diet provides the body with all the essential nutrients. If I haven’t made the case above, strength will directly be impacted by caloric consumption and training. Q. Are vegan protein powders as affective as whey protein powders? A. Yes, vegan protein powders are as effective as whey protein powders. Even more so! Most vegan proteins are made up off a number of plant sources (most raw even) that have all the complete amino acids and naturally contained vitamins, minerals, and fiber. You’re definitely gaining more than losing. I’d recommend the brands Sunwarrior, Plant Fusion, and Garden of Life. Q. Is there anything I am missing from my diet by not consuming animal products? A. You are not missing anything from your diet by not consuming animal products. Some will worry about vitamin B12 but that’s lacking in meat eaters diets as well. It’s always a good idea to consume a B12 supplement no matter what diet you’re consuming. Assuming you’re eating from a variety of plant sources, a vegan diet contains all the essential nutrients required for the body. Vegan diet also contains fiber, vitamin C and other nutrients that are not present in animal products. Q. What about Soy? A. Definitely stick to organic, non-GMO, close to the whole bean sources (such as Tempei, Tofu, edamame, and soy milk). Don’t believe the negative hype with soy. I’ve personally never go more than two days without soy and have not seen any of the proposed negative side effects. Obviously if it bothers you, then don’t eat it. There are plenty of other options. Q. What are some other resources you recommend?

A. Vegan Bodybuilding & Shred it by Robert Cheeke. The Vegan Muscle and Fitness Guide by Derek Tresize. Veganbodybuilding.com. 30Bananasaday.com Adaptt.org. Q. Should I go Raw or Cooked Vegan? A larger debate over the “healthiest” macronutrient requirements is whether to eat raw or cooked vegan. Ethical vegans would not mind if you choose to eat chips and french fries for the rest of your life. But the plant based health advocates would sharply respond, “You might as well just consume animal products”. On the surface consuming plants and vegetables in their raw state makes a perfect sense. After all the sensible argument that humans are the only living being in the food chain who cook their food does indeed compel one to think. Cooked advocates such as Dr. John McDougall, T. Collin Campbell, and Dr. Caldwell Esselstyn, all experts in their own right have a successful track records for improving health via cooked (minimally processed) plant foods. Which one is the best? Until some see a majority of vital raw or cooked vegans surpassing 110 years of their age, most won’t be swayed in one direction. “Raw fruits and vegetables certainly sometimes are considered healthier options since some of the sensitive vitamins are considerably destroyed during the cooking process.” For example, the content of vitamin C in raw tomatoes is considerably high when compared to cooked tomatoes. Whereas having cooked cauliflowers ensure ease of digestion. With that being said, the following ratios can be obtained using cooked or raw ingredients. Athletes interested to stick to an all-raw diet can exclude the * items to make this accommodation.

Chapter 7 - Food Planning and Recipes FOOD PLANNING

Recipes Juices and Smoothies Fruit Salads Vegetable Salads Breakfast Main Course Lunch/Dinner

Juices and smoothies Green Specks Watermelon Juice Ingredients Cubed watermelons Fresh basil leaves Crushed ice

: 2 cups : Fistful : 1/2 cup

Method In a blender blend watermelon cubes with crushed ice. Add basil leaves and turn the blender to get green specks of basil leaves Serve in tall glass garnished with some fresh basil leaves Sunrise Delight Ingredients Cooked tapioca Orange slices Pineapple slices

1/3 cup 1/2 cup 1/2 cup 1/2 Crushed ice cup Honey 1 tsp. Method In a juicer blend together orange slices and pineapple slices. Stir in honey Arrange cooked tapioca in tall glass and pour over the prepared juice

Serve with crushed ice Pineapple Grape Fruit Delight Pineapple chunks Red grapefruit Black salt Some crushed ice

: 1 cup : 1 : 1 tsp.

Method Juice pineapple chunk, grape fruit and grated ginger in a juicer Season with black salt and serve pineapple grape fruit delight in tall glass with crushed ice Detoxifying Juice Ingredients Spinach Parsley Mint leaves Lemon juice Black salt

: : : : :

2 cups packed 1/4 cup 1/4 cup 1 tsp. 1 tsp.

Method Wash all the green leaves thoroughly under running water. Blend them in a juicer Stir in lemon juice and season with black salt Banana Date Smoothie Ingredients

Peeled and sliced ripe banana Pitted dates Green cardamom powder Maple syrup

: 1 cup : 1/2 cup : 1/2 cup : 1/2 cup

Method Blend all the ingredients in a mixer and serve in tall glass garnished with basil leaves Orange Hues Ingredients Peeled and chopped carrot Ripe grapefruit slices Cubed ripe papaya Crushed ice

: 1/2 cup : 1/3 cup : 1/2 cup : 1/2 cup

Method Blend all the ingredients in a mixer and serve in tall glass garnished with apple slices

Banana Almond Smoothie Ingredients Sliced ripe banana Soaked almonds Soy milk Green Cardamom powder Crushed ice Crushed cashew nuts

: 1/2 cup : 5-6 : 1 cup : 1/2 tsp. : 1/2 cup : 2 tbsp.

Method Place all the ingredients in a juicer and blend well. Pour into glass and serve chilled with crushed cashew nuts. Creamy and Nutty Fruit Salad Ingredients Sliced ripe banana Cubed pineapple Blackberries Mashed ripe avocado Crushed almonds Melon seeds Vanilla essence Maple syrup

: 1/2 cup : 1/2 cup : 1/4 cup : : : : :

1 cup 1 tbsp. 1 tbsp. 1 tsp. 1 tbsp.

Method Toss all the ingredients in a salad bowl and serve chilled

Fruit Salads Mung Beans and Coconut Salad Ingredients Yellow mung beans Grated coconut Sliced banana Crushed cashew nuts Soaked raisins Grated jaggery

: : : : : :

3/4 cup 1/2 cup 1 1 tbsp. 2 tbsp. 1/4 cup

Method Soak mung beans in water for overnight Take soaked mung beans in a salad bowl, add all the remaining ingredients and toss well Creamy Fruit Delight Ingredients Sweet corn Peeled and cubed pineapple Cherries Peeled and cubed ripe mangoes Maple syrup Method

: 1 cup : 1/2 cup : 1/4 cup : 1/2 cup : 2 tbsp.

Microwave sweet corn for few minutes to cook them. In a blender blend half cup of the cooked sweet corn into a fine paste. Blend the remaining cooked corn into a coarse paste Place cherries, pineapple and mangoes pieces in a large mixing bowl. Pour over the prepared corn mixture and mix gently with a spatula to evenly coat the fruits. Refrigerate for few minutes. Serve creamy fruit delight chilled topped with maple syrup

Fresh Fruit Treat Ingredients Cubed apples Grapes Cubed pineapples Sliced peaches Sliced bananas Vanilla essence Water Fresh basil leaves Maple syrup

: : : : : : : : :

1/4 cup 1/4 cup 1/4 cup 1/4 cup 1/2 cup 1 tsp. 1/4 cup 4 to 5 2 tbsp.

Method In a blender add sliced bananas, peaches, vanilla essence, basil leaves and water. Blend the ingredients into a smooth mixture Place grapes, cubed apples and pineapples in a salad-mixing bowl. Pour the prepared mixture and mix gently. Refrigerate fresh fruit treat for few minutes or serve immediately topped with maple syrup Blue and Red Fruit Salad Ingredients Sliced prunes Sliced apricots Blue berries Raspberries Cinnamon powder

1/4 cup 1/4 cup 1/4 cup 1/4 cup 1 tsp.

Roughly chopped mint leaves Raw honey Orange juice

1/4 cup 1 tbsp. 2 tbsp.

Method Mix all the cut fruits in a large bowl. Toss in cinnamon powder and mint leaves. Whisk raw honey and orange juice in a small bowl and pour into the salad. Toss well and serve chilled

Tapioca Fruit Surprise Ingredients Cubed cucumber Cubed pineapples Cubed red apples Ripe fresh mango pulp Sliced bananas Prunes Cooked tapioca Grated coconut

: 1/4 cup : 1/4 cup : 1/4 cup : : : : :

1/2 cup 1/4 cup 1/4 cup 1/4 cup 1/4 cup

Method Arrange cooked tapioca in a platter Toss all the cut fruits with prunes in a bowl and transfer to the tapioca platter Pour over the mango pulp and sprinkle grated coconut Assorted Fruit Mix Ingredients Red cherries Sliced kiwi fruit Pomegranate seeds Cubed red apples Cubed pineapple Cubed Papaya Red cherry syrup Basil leaves Method

: : : : : : : :

1/4 cup 1/4 cup 1/4 cup 1/2 cup 1/4 cup 1/4 cup 1 tsp. 1/4 cup

Arrange all the ingredients in a large mixing bowl. Roughly tear the basil leaves and add them into the bowl. Toss all the ingredients and serve either chilled or at room temperature

Vegetable Salad Quinoa Tomato Mint Salad Ingredients Al dente cooked quinoa Chopped cucumber Halved cherry tomatoes Chopped parsley Chopped mint leaves Salt For salad dressing Extra virgin olive oil Fresh lemon juice Sweet chili flakes

: : : : : :

3/4 cup 1/4 cup 1/2 cup 2 tbsp. 1 tbsp. As per taste

: 1/2 cup : 2 tbsp. : 1 tsp.

Method Arrange all the ingredients in a salad bowl Whisk lemon juice and chili flakes. Slowly whisk in olive oil. Season salad dressing with salt and pour into the salad bowl. Toss well and serve Healthy Salad Ingredients Chopped cucumber Chopped tomatoes Boiled chickpeas Boiled and cubed potatoes Finely chopped parsley Fresh lemon juice

: 1/4 cup : 1/4 cup : 1 cup : ¼ cup : 1/4 cup : 1 tbsp.

Salt

: 1/2 tbsp.

Method Add all the ingredients in a large bowl and toss well

Creamy Squash Salad Ingredients Chopped yellow bell pepper Yellow cherry tomatoes Sweet corn Fresh dill Chopped celery Fresh mint leaves Yellow squash Salt

: : : : : : : :

1/2 cup 1/2 cup 1/3 cup 3 tbsp. 3 tbsp. 5 to 6 3 to 4 As per taste

Method Spiralize squash and set aside in a bowl Blend all the remaining ingredients in a blender to a fine mixture Pour the mixture over the spiralized squash. Serve creamy squash salad chilled or at room temperature Vegan Sweet Potato Avocado Cream Salad Ingredients Baby potatoes Large ripe avocado Dill Chopped celery For dressing Dijon mustard Lemon juice Smoked paprika Black pepper powder Honey

: : : :

1 cup 1 1/3 cup 1/3 cup

: : : : :

1 tbsp. 1 tsp. 1/4 tsp. 1/4 tsp. 1 tsp.

Salt

: As per taste

Method Cook baby potatoes to al dente. Slice potatoes into halves. Peel if required and place them in a large mixing bowl Peel and mash avocado. Add dressings ingredients and mix well to form a nice creamy dressing Add avocado dressing and fresh herbs to the potatoes. Toss gently to coat the potatoes evenly. Refrigerate and serve chilled

Tangy Salad Ingredients Sliced ripe red tomatoes Sliced cucumber Sliced radish Finely chopped parsley Fresh lemon juice Sliced green chili Sugar Salt

: : : : : : : :

1 cup 1/4 cup 1/4 cup 2 tbsp. 1 tbsp. 1 1 pinch As per taste

Method In a blender coarsely blend all the ingredients. Transfer in a salad bowl and sprinkle with chopped parsley

Breakfast recipes Quinoa Coconut Milk Porridge Ingredients Quinoa Shredded coconut Coconut milk Bay leaf Green cardamom powder Grated jaggery

: : : : : :

3/4 cup 1/2 cup 1 cup 1 1/2 tsp. 1/4 cup

Method Soak quinoa for few hours and cook with water till it turns soft Pour coconut milk in a saucepan. Add bay leaf and cardamom powder. Bring milk to a boil and add cooked quinoa with grated jaggery. Cook over low heat stirring in between till jaggery melts. Switch off heat and serve warm Quinoa Oatmeal with Toasted Almonds Ingredients Quinoa Cooked quick oats Soy milk Sliced Banana Toasted almonds Vanilla essence Maple syrup Method

: 1/2 cup : 1/2 cup 1 1/2 cup : 1 : 1 tbsp. : 1 tsp. : 1 tbsp.

Soak quinoa with water for overnight. Cook quinoa with water till it turns soft In a breakfast bowl add cooked quinoa, cooked oats and pour soymilk. Add all the remaining ingredients, mix gently with a fork and serve

Scrambled tofu with fresh veggies Ingredients Olive oil Mashed silken tofu Chopped spinach Sliced bell pepper Chopped tomato Finely sliced green chilies Salt

: : : : :

1 tbsp. 1 cup 1 bunch 1 medium size 1 small size

: 1 tbsp. : As per taste

Method Heat olive oil in a skillet. Sauté sliced green chilies and bell pepper. Add chopped spinach and cook for few minutes. Now add chopped tomatoes and season with salt. Simmer for few minutes till spinach is done. Toss in mashed tofu and cook for few more minutes Serve scrambled tofu with fresh veggies warm accompanied with brown bread Super food breakfast Ingredients Overnight soaked quinoa Soaked raisins Grated jaggery Grated coconut Coconut milk Green cardamom powder

: : : : :

1/2 cup Fistful 3/4 cup 1/4 cup 1 cup

: 1/2 tsp.

Method Pour 1 cup of water in a medium size pan and bring to boil. Reduce heat, add quinoa and cook till it absorbs water In a saucepan bring coconut milk to a boil. Add grated jaggery, coconut and cooked quinoa. Stir and cook for few minutes Now add soaked raisins, green cardamom powder and give a stir. Serve super food breakfast warm or chilled as desired

Coconut Stuffed Pancakes Ingredients Coconut oil Overnight soaked rice Grated jaggery Grated coconut Soaked raisins

: 2 tbsp. : 1 cup : 1 cup 1 1/2 : cup : Fistful

Method In a blender make a smooth mixture of soaked rice with water to the desired consistency for making pancakes In a saucepan melt grated jaggery over low heat till it turns sticky. Add grated coconut and keep stirring to make a sticky mixture. Toss in the soaked raisins, pour a table spoon of coconut oil, mix well and switch off the heat Grease a pan with coconut oil. Make pancakes with the prepared rice mixture and stuff with the cooked jaggery coconut mixture. Make pancakes with the remaining batter as well and stuff with coconut mixture. Serve coconut stuffed pancakes warm

Main Course Lunch/Dinner Spicy Lentil Vegetable Curry Ingredients Olive oil Cumin seeds Cooked lentil Chopped cabbage Sliced tomatoes Cubed carrots and potatoes Green peas Chopped french beans Turmeric powder Red chili powder Ginger paste Salt

: : : : :

1 tbsp. 1 tsp. 1/2 cup 1/4 cup 1 cup

: : : : : : :

1/4 cup 1/4 cup 1/4 cup 1 tsp. 1 tsp. 1 tbsp. T tbsp.

Method Heat olive oil in a skillet and temper it with cumin seeds. Add all the vegetables except tomatoes. Sauté vegetables for few minutes Add ginger paste, red chili powder, turmeric powder and fry for few minutes. Now add tomatoes and continue to cook on low heat till the tomatoes soften Add cooked lentils to the vegetables, season with salt and bring to a boil. Serve lentil vegetable curry warm with steamed brown rice

Mixed Soup

Vegetable

Rice

Ingredients Cooked brown rice Olive oil Vegetable broth Large size tomatoes Peeled and diced potatoes Broccoli florets Peeled and diced carrots Sweet peas Chopped baby cabbage Grated ginger Lemon grass Salt Black pepper powder Finely chopped parsley

: : : : : : : : : : : : : :

1 cup 1 tsp. 2 1/2 cups 1 1/4 cup 1/4 cup 1/4 cup 1/4 cup 1/4 cup 1 tsp. 1 bunch As per taste 1 tsp. 1 tbsp.

Method Microwave tomatoes till they turn soft. Peel skin of the tomatoes and mash them roughly Microwave all the vegetables till tender. Add the mashed tomatoes and microwave for 1 more minute In a large soup pot add vegetable broth, cooked vegetables, cooked rice, grated ginger and lemon grass. Bring the soup to a boil. Switch off heat and stir in lemon juice Season soup with salt and pepper. Serve mixed vegetable rice soup warm garnished with chopped parsley

Aromatic Vegetable Rice Ingredients Rice Olive oil Green cardamom pods Cinnamon Cloves Peeled and cubed carrots and potatoes Shelled green peas Chopped french beans Turmeric powder Sugar Slit green chilies Chopped mint leaves Salt

: : : : :

1 cup 1 1/2 tbsp. 2 3 inch 4

: : : : : : :

1/2 cup 1/4 cup 1/4 cup 1/2 tsp. A pinch 2 2 tbsp. As per taste

:

Method Soak rice in water for half an hour Heat olive oil in a pressure cooker over medium heat. Add the dry spices and wait for a minute for the spices to infuse flavors. Add the herbs, green chilies, sugar and sauté for a minute. Now add vegetables, turmeric powder and continue to cook. Add soaked rice to the vegetables and cook on medium heat for few minutes till the rice and vegetables are sautéed well. Pour in 2 cups of water, season with salt and bring to a boil Close lid of the pressure cooker and cook till rice and vegetables are done. Serve aromatic vegetable rice warm

Mashed Seasoned Potatoes Ingredients Large potatoes For seasoning Smoked paprika with seeds Finely chopped parsley Salt

: 2 : 1 tsp. : 1/4 cup : As per taste

Method Boil potatoes till al dente. Peel skin and roughly mash them. Toss in the seasoning ingredients and mix gently with a fork Gingery Beet Carrot Soup Ingredients Peeled and cubed beets Peeled and cubed carrots Finely grated ginger Finely chopped parsley Bay leaf Vegetable broth Salt

: 1/2 cup : 1/2 cup : 1 tsp. : 1 tsp. : 1 : 1 1/2 cup As per : taste

Method In a large saucepan pour vegetable broth. Toss in bay leaves, grated ginger and bring the entire liquid to a boil

When the broth starts to boil, add the chopped vegetables and continue to cook. Season with salt and pepper and switch off heat Allow the soup to cool at room temperature. Blend the soup in a blender to a fine liquid or to the desired coarse texture Pour soup into the saucepan and bring back to boil. Switch of heat. Serve gingery beet carrot soup warm garnished with chopped parsley

Lemony Steamed Vegetables Ingredients Broccoli florets Fresh green peas Peeled and chopped carrots Peeled and cubed potatoes Summer squash Fresh lemon leaves Fresh ground black pepper Lemon zest Oregano Salt

: 1/4 cup : 1/4 cup : 1/4 cup : 1/4 cup : 1/4 cup : 4 : : : :

1 tsp. 1 tsp. 1/2 tsp. As per taste

Method Thoroughly wash all the vegetables under running water Place all the vegetables in a steamer. Roughly tear the lemon leaves and toss them into the steamer. Steam cook the vegetables till al dente Arrange the steamed vegetables in a mixing bowl. Sprinkle pepper powder, lemon zest, salt and oregano. Toss well and serve lemony steamed vegetables warm

Tofu and Vegetables with Rice Noodles Ingredients Al dente cooked rice noodles Olive oil Medium size bell pepper Medium size carrot Fresh bean sprouts Grated ginger Chopped green chilies Tofu Soy sauce Fresh lemon juice Brown sugar Salt

: : : : : : : : : : :

1/2 cup 1 1/2 tbsp. 1 1 1/2 cup 1 tsp. 1 tsp. 1 block 3 tbsp. 2 tbsp. 1 tbsp. Salt as per : taste

Method Remove excess liquid from tofu by pressing gently between paper towels. Cut tofu into 1 inch thick cubes Peel and cut carrots into thin strips. Cut bell pepper into thin strips In a small bowl mix soy sauce, sugar and lime juice In large skillet heat oil, add grated ginger and green chilies. Add vegetables and sauté for few minutes. Season with required salt. Now add the cubed tofu, 3/4th of the mixed sauces and continue to stir-fry till vegetables are almost done. Toss in cooked noodles and stir-fry for few more minutes. Transfer into a plate, top up with reaming sauce and serve warm

Beet and Carrot Noodles with Spicy Vegetables Ingredients Peeled and spiralized beets and carrots Cooked dark red kidney beans Baby potatoes Sweet peas Cubed green bell pepper Chopped cabbage Chopped tomatoes with juice Olive oil For seasoning Cumin seeds Red chili powder Cumin powder Turmeric powder Salt

: 1 cup : : : : :

1/2 cup 1/4 cup 1/4 cup 1/4 cup 1/4 cup

: : : : : : : :

1 1/2 cup 1 1/2 tbsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1/2 tsp. As per taste

Method Heat olive oil in a pan. Sauté spiralized beets and carrots and set aside Heat olive oil in a pressure cooker and crackle cumin seeds. Toss in chopped tomatoes and all the ingredients listed under seasoning. Add salt and cook over medium heat till oil separates from the mixture. Now add the vegetables and sauté them for few minutes. Close the lid of the pressure cooker and cook for few minutes till vegetables turn tender. Remove lid and pour the cooked beans. Continue to cook for few minutes In a plate arrange sautéed beets and carrots. Pour over the prepared vegetables. Serve beet and carrots noodles with spicy vegetables warm

Raw Mango Vegetable Mix Ingredients Medium size plantain Medium potato Medium sweet potato Small size ash gourd Medium raw green mango Broccoli florets Slit green chilies Chopped celery stalk Curry leaves Turmeric powder Fresh pounded pepper Salt

: : : : : : : : : : :

1 1 1 1 1 1/2 cup 2 1/4 cup 1/4 cup 1 tsp. 1/2 tsp. As per taste

Method Peel, wash and cut plantain, potato, sweet potato, ash gourd and raw mangoes into 3 inch long and 2 inch thick pieces Wash plantain pieces with salt, turmeric powder and little water to remove bitterness In a large saucepan bring water to boil. Add all the vegetables, turmeric powder, salt, slit green chilies, celery stalk and cook. When the vegetables are half cooked add the raw mango slices, black pepper powder, curry leaves and continue to boil on medium heat till vegetables are cooked to al dente. Transfer into platter and serve warm

Hot and Sweet Burritos Ingredients Green baby cabbage Purple baby cabbage Red carrot Sweet pepper Peeled zucchini Chopped celery Peeled and diced mangoes For dressing Chili flakes Orange Juice Black salt

: : : : : :

1 1 1 1 1 1/4 cup

: 1/2 cup : 1 tsp. : 2 tbsp. : 1 tsp.

Method Place the burrito ingredients in a food processor and run to make fine grain texture burrito mixture. Transfer the mixture into a salad bowl Whisk together the dressing ingredients in a small cup and pour over the mixture. Toss in the diced mangoes. Mix all the ingredients with a fork. Cup out hot and sweet burritos in outer part of cabbage leaves and enjoy Protein Punch Ingredients Split green gram Sunflower oil Turmeric powder Salt

: : : :

1/2 cup 1 tbsp. 1 tsp. As per taste

Method Soak spit green gram for few hours or overnight. Pressure cook with salt, turmeric powder and 1 cup water till cooked. Check for consistency and add more hot water if required For tempering add olive oil in a pan and crackle cumin seeds. Pour tempering over the cooked green gram

Carrot Beetroot Fry with Shredded Coconut Ingredients Coconut oil Cumin seeds Red chili Curry leaves Turmeric powder Green peas Sliced carrots Sliced beetroots Shredded coconut

: : : : : : : : :

1 tbsp. 1 tsp. 1 6-8 1 tsp. 1/4 cup 1/2 cup 1/2 cup 1/4 cup

Method Heat coconut oil in a wok. Temper with cumin seeds, curry leaves and broken red chili. Toss in the vegetables, sprinkle turmeric powder, season with salt and stir fry till vegetables are done Toss in shredded coconut and sauté for one minute Cinnamon Vegetable Soup Ingredients Olive oil Bay leaves Whole black pepper 2 inch Cinnamon bark Grated ginger Chopped celery stalk Chopped mixed vegetables of choice Chopped leafy vegetable of choice Vegetable stock

: : : : :

2 5-6 1 1 tsp. 1 tbsp.

: 1 cup : 1/2 cup : 2 cup

Brown sugar Cinnamon powder Salt

: 1/2 tsp. : 1/2 tsp. : as per taste

Method Heat olive oil in a wok. Add bay leaves, whole black pepper and cinnamon to turn light brown. Sauté ginger and celery stalk. Add all the vegetables and sauté for a minute or two. Now add the dry spices and continue to sauté the vegetables. Pour vegetable stock, season with salt, sugar and cinnamon powder. Bring to a boil and reduce heat. Cook vegetables till al dente and switch off heat. Arrange serve warm.

Red Pasta With Tofu and Vegetables Ingredients Al dente boiled penne pasta Olive oil Grated ginger Chopped red bell pepper Shredded Cabbage Cubed tofu Halved cherry tomatoes Salt Dry spices Red paprika flakes Oregano Fresh pepper powder

: : : : : : : :

1 cup 1 tbsp. 1 tsp. 1/2 cup 1/2 cup 1/2 cup 1/2 cup as per taste

: 1 tsp. : 1 tsp. : 1 tsp.

Method Heat olive oil in a wok and sauté grated ginger. Add all the vegetables to sauté for few minutes. Sprinkle dry spices and give a toss. Season with salt, pepper and add sliced tomatoes. Stir fry for few minutes till tomatoes soften Add the boiled pasta and toss well. Transfer in a platter and serve warm

Pasta in Rich Tomato Gravy Ingredients Al dente boiled pasta Olive oil Medium size capsicum stalk removed medium size ripe sweet tomatoes Grated ginger Chopped green chilies Chopped red bell pepper Chopped carrots Cubed tofu Chopped cilantro Salt Dry spices Oregano Basil Chili flakes Pepper powder

: 1 cup : 2 tbsp. : : : : : : : : :

1 4 1 tsp. 1 tsp. 1/2 cup 1/2 cup 1/2 cup 1 tsp. as per taste

: : : :

1 tsp. 1 tsp. 1 tsp. 1 tsp.

Method Heat olive oil in a pressure cooker. Sauté capsicum and tomatoes for a minute or two. Close the pressure cooker’s lid and cook over medium heat till capsicum and tomatoes turn soft. Cool to room temperature and blend the ingredients in a mixer Heat olive oil in a pan. Sauté ginger and green chilies. Add chopped vegetables, tofu and stir-fry. Pour the blended ingredients and mix well. Now add the cooked pasta, season with dry spices and salt. Toss the all the ingredients to mix well. Garnish with chopped cilantro and serve hot

Chili Tofu Noodles Ingredients Al dente boiled noodles Olive oil Grated ginger Sliced green chilies Cubed tofu Chopped green and red bell pepper Chopped Chinese cabbage Pepper powder Salt For sauce Tomato sauce Red chili sauce Soy sauce Lemon juice

: : : : :

1 cup 1 tbsp. 1 tsp. 3 1/2 cup

: : : :

1/2 cup 1/4 cup 1/2 tsp. as per taste

: : : :

1 tsp. 1 tsp. 1 tsp. 1 tsp.

Method Heat olive oil in a wok. Sauté grated ginger and green chilies. Add vegetables, tofu and toss well In a bowl mix all the sauce ingredients and pour into the wok. Season the vegetables with salt and pepper. Now add boiled noodles and toss well. Stir fry for few more minutes and serve warm

Red Kidney Beans Curry Ingredients Olive oil Peanut butter Kidney beans Grated ginger Chopped tomatoes with juice Garam masala powder Salt Dry spices Cinnamon stick Gree cardamom Cloves Spices powder Turmeric powder Red chili powder Cumin and coriander powder

: : : : : : :

1 tbsp. 1 tbsp. 1 cup 1 tbsp. 1 cup 1/2 tsp. as per taste

: 3 inch : 3 : 4 : 1 tsp. : 1 tsp. : 1 tsp.

Method Soak 1-cup kidney beans with 2 cups water for overnight. Pressurecook the soaked kidney beans till al dente with enough water and a tablespoon of peanut butter. Heat olive oil in a pan and toss in all the dry spices. Allow them to turn light brown. Sauté grated ginger and add chopped tomatoes with dry spices. Cook till tomatoes turn soft and oil leaves sides of the pan. Add cooked beans, season with salt and continue to cook for few minutes. Pour 1 cup warm water and bring to a boil. Add a pinch of garam masala and stir well. Switch off heat and serve warm

Asparagus and Red Quinoa Salad Ingredients Mustard oil Nigella seeds Slit green chili Cooked red quinoa Sliced asparagus Sliced radish Salt

: : : : : : :

1 tbsp. 1/2 tsp. 1-2 1 cup 1 cup 1/2 cup as per taste

Method Heat mustard oil in a pan and allow the nigella seeds to splutter. Add all the vegetables, sliced green chili and season with salt. Stir-fry the veggies till done and add cooked quinoa. Fry for few minutes and serve warm Hot and Sweet Quinoa Bowl Ingredients Olive oil Boiled quinoa Boiled black beans Tomato pulp Sliced green chilies Paprika Sweet corn kernels Black pepper powder Kosher salt Chopped cilantro Method

: : : : : : : : : :

1 tbsp. 1/2 cup 1/4 cup 1 cup 2 1 tsp. 1/4 cup 1/2 tsp. as per taste 1 tbsp.

Heat olive oil in a large pan. Add tomato pulp with slit green chilies and paprika. Sauté for five minutes and add boiled quinoa with black beans. Pour water to the desired consistency. Season with salt and pepper. Bring to a boil and add sweet corn kernels. Cook till corn turns soft, garnish with chopped cilantro and serve warm

Plantain and Tofu in Coconut Gravy Ingredients Coconut oil Cumin seeds Chopped plantain Cubed tofu Cooked quinoa Halved cherry tomatoes Kosher salt Brown sugar Curry paste Cumin seeds Green chilies Grated coconut Turmeric

: : : : :

1 tbsp. 1 tsp. 1/2 cup 1/2 cup 1/4 cup

: 3/4 cup : as per taste : large pinch : : : :

1 tsp. 2 1 tbsp. 1/2 tsp.

Method Make a fine paste with curry paste ingredients using little water Heat coconut oil in a pan and splutter cumin seeds. Sauté curry paste and add plantain with tofu. Stir-fry for few minutes and add the cherry tomatoes. Sprinkle salt and cook till tomatoes just soften. Add cooked quinoa, pour ½ cup water and bring to a boil. Switch of heat and serve warm

Beet and Carrot Noodles with Mashed Black Bean Ingredients Medium size carrots Medium size beets Olive oil Grated ginger Chopped sweet tomatoes Cooked and mashed black bean Chopped cilantro Kosher salt Brown sugar For seasoning Oregano Black pepper powder Dry basil

: : : :

2-3 1 1 tbsp. 1 tsp.

: 1 cup : : : :

1/2 cup 1 tbsp. as per taste large pinch

: 1/2 tsp. : 1/2 tsp. : 1/2 tsp.

Method Peel and spiralize beets and carrots. Heat olive oil in a large pan and stir fry beets and carrots. Heat olive oil in the same pan and sauté-grated ginger. Add chopped tomatoes and bell pepper. Sprinkle salt and cook till tomatoes soften. Roughly mash black bean and add to the tomatoes. Add all the seasoning ingredients and fry for few minutes. Pour in 1/2 cup water and bring to a boil. Pour the mixture over stir fried beets and carrots. Serve with chopped cilantro. Sweet and Sour Steamed Vegetables Bowl Ingredients Mixed vegetables of choice

: 1 1/2 cup

Salt Dressing Olive oil lemon juice Orange juice Dry basil Sweet paprika

: : : : : : :

as per taste 1/2 cup 2 tbsp. 1 tbsp. 1 tsp. 1 tsp.

Method Steam cook the vegetables For dressing whisk all the ingredients and add olive oil drop by drop. Pour dressing over steamed vegetables. Season with salt. Toss well and serve Tempered Quinoa With Vegetables Ingredients Cooked quinoa : 1 cup Coconut oil : 2 tbsp. Asafoetida : 1 pinch Grated ginger : 1 tsp. Chopped carrots : 1/4 cup Chopped bell pepper : 1/4 cup Green peas : 1/4 cup Chopped tomatoes with juice : 1/2 cup Turmeric powder : 1/2 tsp. Red chili powder : 1/2 tsp. Cumin powder : 1 tsp. Chopped cilantro : Salt : as per taste For tempering Curry leaves : 5-6 Mustard seeds : 1/4 tsp. Cumin : 1/2 tsp.

Method Heat coconut oil in a wok and add asafetida. Sauté grated ginger and add all the vegetables with dry spices. Stir-fry and add chopped tomatoes. Cook till tomatoes soften Transfer cooked quinoa into the wok, pour 1/ 2 cup water, season with salt and bring to a boil For tempering heat coconut oil in pan and splutter all the tempering ingredients. Pour the tempering over cooked quinoa and serve warm garnished with chopped cilantro

Vegetables and Tofu with Mashed Kidney Bean Ingredients Mixed vegetables of choice Cubed tofu Coconut oil Cumin seeds Grated ginger Chopped bell pepper Chopped tomatoes with juice Cumin powder Coriander powder Boiled and roughly mashed kidney bean Pepper powder Salt

: : : : : : : :

3/4 cup 1/4 cup 1 tbsp. 1 tsp. 1 tbsp. 1/4 cup 1/2 cup 1 tsp. 1 tsp.

: 1/4 cup : 1 tsp. : as per taste

Method Steam cook all the vegetables Heat coconut oil in a large wok. Splutter cumin seeds and sauté grated ginger. Add chopped bell pepper, cumin and coriander powder. Stirfry and add chopped tomatoes with sprinkle of salt. When tomatoes soften add mashed beans. Season with salt and pepper. Add steamed vegetables and tofu. Toss well over medium heat and serve warm

From the bottom of my heart I thank you again for reading my eBook. Veganism and Strength Training are both near to my heart and it is my hope that others won’t find the two as mutually exclusive. God Bless….D. Haas