Michael

 

Lemon Bars

Delicious vegan lemon bars with just a few ingredients (no bake).
Prep Time 5 mins
Cooling in Fridge Time 30 mins
Total Time 35 mins
Course Dessert
Servings 12 people

Equipment

  • Food Processor

Ingredients
  

  • 1 cup almonds
  • 1 1/2 cups medjool dates no pits
  • 1 tbsp vanilla extract
  • 2 tbsp lemon zest from peel
  • 2 tbsp lemon juice
  • 1 1/4 cups shredded coconut
  • 1/2 tsp salt

Instructions
 

  • Use food processor to blend ingredients.
  • Press mixture into square container and put in fridge for about an hour.
Keyword lemon bars, no bake, no bake dessert

 

vegan dark chocolate peanut butter cups with coconut cream

Peanut Butter Cups

I was originally going to make plain peanut butter cups but had the idea that they might not be as sweet as I'd like because I only had dark chocolate. Adding the coconut cream made these taste SO much better!
Prep Time 5 mins
Cooling in Fridge Time 1 hr
Total Time 1 hr 5 mins
Course Dessert
Servings 12 people

Ingredients
  

Peanut butter cup and chocolate base:

  • 1/2 cup peanut butter (crunchy or creamy)
  • 1/2 tsp vanilla extract
  • 1/4 tsp salt
  • 10 oz dark chocolate (any non-dairy chocolate will do)

Coconut cream

  • 1 can high quality coconut cream
  • 1/4 cup powdered sugar (make sure it's vegan)

Instructions
 

Coconut Cream

  • It's best if the cream (in the can) has been cooling in the fridge for a few hours before use. Open the can and scoop out the hard/solid parts and forget the milky substance. Combine the hard coconut cream with 1/4 cup powdered sugar in a mixing bowl. Use beaters to blend until creamy and smooth.

Cups

  • Combine the peanut butter, 1/4 cup powdered sugar, vanilla, and salt in a mixing bowl and mix well.
  • In double boiler, add chocolate. Stir occasionally until chocolate is fully melted.
  • Line cupcake tins with paper liners. Fill liners about 1/8 inch full with chocolate.
  • Add small, flat, discs of peanut butter mixture to chocolate in liners.
  • Put cup cake tray in fridge for about 30 minutes.
  • Remove cup cake tray and top each cup with a dash of coconut cream. Put back into fridge for 20 min.
  • Remove tray and top remaining liners with remaining chocolate.
  • Tap tray on counter to smooth chocolate on top.
  • Put back in fridge for another 30 minutes or until completely cooled.

Notes

Sweet twist on a classic recipe!
Keyword peanut butter cup, reeses peanut butter cups

Click here to learn why drinking fresh fruit and vegetables juices are good for you and will help you lose weight.

Fruits and vegetables that taste great by themselves:

  • Carrots – (not peeled)
  • Apples – (juice with seeds)
  • Pears – (juice hard pears)
  • Oranges – (peel, keep white flesh)
  • Tangerines – (peel, keep white flesh)
  • Watermelon – (with rind, washed)
  • Honeydew – (with rind, washed)
  • Cantaloupe – (with rind, washed)
  • Peaches – (without pit)
  • Mangoes – (without pit/seed, no skin)

Apple Spinach Kale Parsley Broccoli Ginger

apple spinach kale parsley ginger broccoli juice

Apple Spinach Kale Parsley Broccoli Ginger Juice Recipe

Prep Time 5 mins
Total Time 5 mins
Course Snack
Servings 2 people

Equipment

  • Juicer (I use a Breville)

Ingredients
  

  • 3 fuji apples
  • 4 handfuls spinach
  • 2 leaves kale (with stem)
  • 1 small bunch parsley
  • 1 cup broccoli
  • 1 tbsp ginger

Instructions
 

  • Put all ingredients into your juicer!
Keyword green juice, healthy juice recipe, juice

In our quest to promote good health, we have come across many articles and videos that talk about why juicing fresh fruits and vegetables is good for the body and we’re going to explain some of the awesome benefits to you.

Absorption – Since juicing extracts the nutrient-dense juice from the fiber of the fruits and vegetables, you know you’re getting 95% of the food value. You are also getting these nutrients with barely any work from your body at all. Since these vitamins and minerals are so tiny, they absorb instantly into your blood stream. No digestion necessary.

Nutrients – When you juice, you’re getting 95% of the food value. Jay Kordich, known as The Father of Juicing, cured bladder cancer just from drinking fresh carrot and apple juice every day for a few months. Jay is now 92 years old and doing great. He looks (and acts) like he’s only in his 60’s.

Easy – How long does making breakfast, lunch, and dinner take you? If we told you that you could cut your meal/snack making time in half or more, would you believe us? We hope so! Juicing is so easy a caveman could do it (if they had juicers back then). And cavemen probably did eat a diet rich in fruits and vegetables. Read more about this here.

the-china-study Delicious – Like drinking soda because it’s sweet but know that you’re just drinking empty calories? What if we told you that you could drink as much fresh fruit and vegetable juice as you wanted and you would have a hard time gaining weight? Would you consider drinking more fresh juices? We hope so.

These are just a few reasons why drinking fresh fruit and vegetables juices is good for you. Here’s a list of our “tried and tested” juice recipes we know you’ll love.

If you’re interested in learning more about why we made the switch to eating a whole-foods, plant-based diet, we highly recommend purchasing The China Study.

Since many people criticize juicing fruits and vegetables (because of the removal of fiber), we decided to add a list of our smoothie recipes for your enjoyment. These are recipes we’ve created ourselves or received from friends. For all of our smoothie recipes, we use (and LOVE) our VitaMix and we blend our smoothies until creamy. We will be adding to our list very often. And as always…let us know how you enjoy them!

Berry Chocolate
24 oz. Coconut water
2 Frozen bananas
1 Cup frozen berries
1 Acai Berry smoothie pack
1 Scoop Orgain chocolate protein powder
1 Tbsp. Maca powder

Surprisingly Good
1 Cup Coconut Water
1 Banana
1 Acai Berry smoothie pack
2 Cups of Spinach

Acai Blast
1 Cup water
5 Bananas
2 Acai Berry + Guarana packs
2 Medjool dates (remove pits)

Berry Smoothie
2 Cups Water
1 Scoop Vanilla Protein Powder
1 1/2 Cups (total) Frozen Berries (blackberries, blueberries, strawberries, etc)
1 tsp. Coconut Oil
1 Tbsp. Chia or Flax Seeds

Chocolate PB & Banana
1 1/2 Cups Soymilk
2 Frozen Bananas
2 Tbsp. Peanut Butter
1 Scoop Chocolate Protein Powder

Delicious Green
1 Handful of Spinach
1 Orange
1/2 Inch Slice of Pineapple
1 Thin Slice of Lemon or Lime (with peel)
1/8 Cup of Agave Nectar
1 Cup of Ice

Shrek Juice/Smoothie
2 Handfuls of Spinach
1 Frozen Banana
1 Cup Frozen Pineapple
1 Cup Green Grapes
1/2 of Fuji Apple

Banana Bliss
1 Cup Vanilla Soymilk
2 Frozen Bananas
2 Tbsp. Agave Nectar (optional)

Post Workout Delight
1 Scoop of Favorite Protein Powder
1 to 2 Frozen Bananas
1 Cup Water
1 Tbsp. Cacao Powder
1 to 2 Tbsp. Agave Nectar

Finding just the right vegan pizza recipe can be annoying, especially when you’ve made the decision to cut out animal products (dairy, meat, etc) and replace those foods with more fruits, vegetables, nuts and seeds. This recipe is quick and easy and will help you feel satisfied and energetic after eating. Unlike most regular pizzas, this delicious vegan pizza will give you a good amount of quality energy and won’t make you feel sluggish and tired. Are you all-too-familiar with the way you feel after eating a few slices of regular pizza? I know two years ago when I wasn’t vegan that I’d feel like taking a 10 hour nap! What if I told you this amazing recipe will not only fill you up, but keep you energized and strong. Would you believe me? I hope so.

When I wasn’t vegan, eating was just a chore that I really didn’t care about. I would fill my body up with ice creams, burgers, fries, and anything else I could get my hands on. It wasn’t until 2 years (March 2011) ago when I discovered the health benefits from eating vegan that we permanently made the switch. One thing I notice about eating more fruits and vegetables are the color. This pizza recipe has a ton of gorgeous color and is very appealing to the tastebuds.

Ok, So What’s in the Recipe? I took ideas from a bunch of different recipes and combined them into one.

The Vegan Pizza Recipe

Pizza Crust
Sauce
“Cheese”
Toppings

The Crust
You can either make your own (various vegan pizza crust recipes) or you can buy your favorite crust from the store. In this recipe I chose to use a store bought kind (I was feeling a tad lazy today). I chose a flatbread. In the future, I will be making my own gluten and soy free pizza crust. I will add that recipe when I do!

Vegan Pizza Recipe - Pizza Crust

The Sauce
I went ahead and followed a simple pizza sauce recipe found on yummly.com. Here’s the recipe for the sauce:

15 Ounces Tomato Sauce
6 Ounces Tomato Paste
1 Tbsp. Oregano (ground)
1 1/2 Tbsp. Minced Garlic (dried)
1 tsp paprika (ground)

vegan pizza sauce

The Nut Cheese
There are many different ways to make your own nut cheese. Since I wanted the recipe to be as easy as possible, and I already had some delicious Follow Your Heart Mozzarella in the fridge, I used that. But if you’re feeling adventurous, try making your own nut cheese.

The Toppings
Feel free to get as crazy as you’d like with toppings. I chose to use black olives, shredded carrots, and chives but you can add whatever you like. Before I was vegan I despised olives but now I like them on just about anything (except on my fingers – can’t handle the raw flavor yet).

Vegan Pizza Recipe - Pizza Topping - Chopped Vegetables

And there you have it, a quick and easy vegan pizza recipe that you can enjoy whenever you like. I know I will be making this recipe more often now that I know what I’m doing and have all the ingredients. If you’ve found this recipe enjoyable and easy to make, please share it with the world!

When people discontinue their consumption of animal products such as beef, chicken, fish, milk, and eggs, many people often question where they get their protein. Since protein does not only come from animal products, we’re going to discuss what protein is and what other sources include.

Protein is made up from about 23 or so amino acids.  These molecular building blocks are key for muscle growth and nutrient absorption.   Eating the right amino acids at the right time can affect energy, recovery after workouts, strength gains, weight loss,  and other brain functionality and mood.  But many people assume that protein can only be found in animal products. We’re here to tell you…that’s a common misconception.

Quick question, which has more protein (per 100 calories): A hamburger patty or spinach?

A 100 calorie beef patty has 10 grams of protein. 100 calories worth of spinach = 12 grams.

Read more about beef vs spinach here.

Whole and plant-based foods contain protein as well. But if plants contain protein, why aren’t more people eating them consistently? The U.S. Government has invested a TON of money into how foods are presented to Americans and wants you to believe that packaged food is better for you because of how much protein, fiber, fat, and carbohydrates their food does or doesn’t have in it. Just because they inject their animals with harmful and unnatural chemicals so they’ll grow faster and larger in a shorter amount of time, does not mean that their food is better quality. Watch this video below to hopefully get a “wake up call” about where your KFC and McDonald’s food comes from:

After watching the video above, does anyone (with a heart) want to eat chicken? This is not only the case with KFC but with most other fast food restaurants such as McDonald’s. Since the government has their greedy little fingers in all aspects of food production, why on Earth would they try to get people to stop eating their fast food?

Leave comments below —

If you’re new to Veganism, this is the website for you. We’re not going to try to force you to change your opinion about what to eat but we are going to encourage you to change your diet lifestyle.

If you live in the United States, odds are you’re slightly overweight. More than 40% of Americans are overweight.  Even children under the age of 6 are beginning to become more overweight than ever. This is caused by overeating and lack of exercise; and by overeating, we’re talking about “junk food.”  Foods like cake, candy, sodas (including diet), pizza, hamburgers, hot dogs, ice cream, etc. aren’t the cause of why we’re overweight but are more the “link” or catalyst to why more than 300,000 Americans die from heart disease every year.  Generally, people don’t mind being a little overweight mainly because they believe it is too hard to lose those extra pounds and/or because society accepts it.  But losing weight is very easy; you just need to know what to eat and how much to eat.

If you’ve ever eaten a McDonald’s hamburger late at night, chances are you’ve had a hard time getting a good night sleep. This is because processed foods are loaded with salt which dehydrates your body (sucking your body dry of water). Processed foods are also stripped of nutrients meaning you’re not getting the proper amount of nutrients your body requires to be healthy. Also, when you eat processed foods, your body considers it a “foreign” object and treats it as such. Eating these types of food force your body to work a lot harder to break it down which results in a slower metabolism. People with slow metabolisms tend to be more overweight than those with faster metabolisms.

But fast food is easy and cheaper. Wrong. It is neither.

Fast food appears to be easy and cheaper but this is a huge misconception. Here’s a simple and hopefully easy-to-understand example:

Eating out at any fast food restaurant will charge you roughly $6 per meal. Many people eat out at least once a day (usually lunch break) which equals about $180 per month just for lunch. That leaves them with only $220 for all other meals of the day. If that 1 person eats out twice a day, that equals $360 a month just for eating out twice a day for 1 month. That leaves $40 for all other meals.

Two people who eat as many fruits, vegetables, nuts/seeds, and whole grains as they want (all day long, 7 days a week) will spend approximately $400 a month on ALL of their food (from Sams Club or Costco). This means breakfast, snack, lunch, snack, dinner, snack = $400 a month.

So you decide which is the better financial option. And this is only one of the reasons you should choose to eat Vegan. There are tons of other health benefits such as losing weight, lowering the risk of cancer, speeding up your metabolism, clearing up acne, and many others.

American Diet is a joke

The above picture represents the American eating cycle. We came up with this picture to show just how many people die from poor eating habits and misinformation. Most of these diseases and deaths could have been prevented just by eating a whole-foods, plant-based diet. A whole-foods, plant-based diet doesn’t mean that you sit around eating lettuce all day. We are saying, however, that most of your calories each day should come from plant foods: fruits, vegetables, legumes, nuts, and seeds. A diet rich in these foods will promote healthy lifestyle changes, proper brain activity, and LESS disease.

One of the best documentaries to show how important diet is when it comes to overall health is called Fat, Sick & Nearly Dead. As of right now (Feb. 12, 2013), you can watch it free on Hulu.com. This documentary shows the life of a few people who decide to go on a juice fast for approximately 60 days. Joe Cross, the narrator, shows you just how much healthier you can be from drinking pure and fresh fruit and vegetable juices than processed juices. If you’ve been trying to lose weight the right way, juicing is for you. Check out our friend’s blog who decided to juice fresh fruit and vegetable juice. He has already lost 35+ pounds in less than 30 days! And this is the healthy way of doing it. Essentially what happens is once you start consuming more plant-based foods, you start craving them. The more you crave them, the more you eat of them, and the healthier you become. It’s a “win, win…win” situation.

If you find yourself taking pills every day because you have heart condition, skin condition, or other medically related problems, please consider watching Fat, Sick & Nearly Dead. At the least it will give you a better understanding of health and hopefully help you make the switch to at least eating a few more fruits and vegetables each day. The stories from this documentary are real and they have helped many people change their eating habits for the better.

This type of eating lifestyle resembles that of vegan. Learn more about vegans here.

We get asked so many times each week, “Where do you get your protein, fiber, and all that other stuff TV commercials tell us we need?” In short, plants. The longer version? Fruits, vegetables, nuts and seeds.

Did you know that Americans only need between 2.5% and 11% of their diet to come from protein? Read more about protein here. Ok, so you’ve got protein covered. What about fiber? Did you know that fruits and vegetables are LOADED with fiber? One of our favorite sources of fiber is dates. Medjool dates are SO deliciously yummy and in each date there’s a whopping .75 grams of fiber! Bananas have fiber, apples do too, and tons of other fruits and vegetables have more natural fiber than these fake, processed foods! Eat more of them and you’ll get plenty of the good types of fiber; fiber that hasn’t been processed down so much that you’re not receiving many nutrients.

“What about sugar? Doesn’t fruit have a ton of sugar?” Yes, fruit does contain the GOOD type of sugar. You can eat as much of this type of sugar as you want and you won’t gain weight (assuming you don’t eat more calories than you burn – it’s REALLY hard to overeat with fruits and vegetables). We dare you to try eating as much fruit and possible and see how much weight you lose. Take these people for example, Michael Arnstein – The Fruitarian, Fully Raw Kristina, and Karl Ess. They’re all vegan, eat as much fruit and vegetables and they want and they’re in incredible shape! Any person that is vegan and is overweight is consuming more man-made, processed foods than they probably should. Not everything that’s vegan is good for you, but ALL fruits and vegtables are good for you. Eat more fruits and vegetables and your body will thank you.

You: Ok, body, I’m going to eat more fruits and vegetables.
Body: Thank you!

If you’re really interested in learning more about juicing and the benefits that come from drinking nothing but fruit and vegetables juices, check out our own list of juice recipes. And if you’re curious as to why we’re trying to promote this way of eating and lifestyle changes, check out The China Study. It’s an in-depth book about diet and how you can potentially reverse cancer growth just by changing what you eat!

 

Green Salad With Gardein Chick'n

This fast and easy recipe will not leave you wanting more! It's super filling, flavorful, and satisfying.
Prep Time 10 mins
Total Time 10 mins
Course dinner, lunch
Servings 2 people

Ingredients
  

  • 4 cups mixed greens salad mix (or any green leafy vegetables: spinach, kale, arugula, etc)
  • 1 avocado
  • 2 cups cooked quinoa
  • 1/2 bag Gardein Chick'n strips
  • Follow Your Heart Caesar dressing

Instructions
 

  • Heat up as many Gardein chick'n strips as desired using a skillet.
  • While chick'n is heating up, throw everything else into a large bowl and mix.
  • When chick'n is grilled to perfection, cut up into small pieces and add to salad.
  • Top with as much dressing as you want.
  • Enjoy!

Notes

This is the type of meal you could eat most nights. It's quick, easy to make, and very nutritional. Just look at all those greens!
Keyword quinoa, salad
Make It Vegan