Ten Vegan Tips

HERE ARE MY TEN STEPS TO GOING AND STAYING VEGAN



Have a WHY 
Why do you want to eat this way and what is it you want to change? This WHY will become your north star and compass. Create a list, have something you can go back to. 

Educate yourself on the meat or dairy industry 
There are so many videos, and books on the meat and dairy industry. Check out my Amazon list for books I love. Check out Netflix for inspirational and eye opening films like, The Game Changers, What the Health, and Forks Over Knives. 

Baby Steps
What is one thing you can change today? Is it order almond milk at your local coffee shop, eliminating some non-vegan items from your fridge? Start small and do a little more every day and week. Take it one step at a time! 

Over eat! 
You are transitioning into a healthier lifestyle full of more fruits and veggies 
than ever before. If you are not full after a meal, you can have some more. 
Your body is adjusting, give it some grace. 

Concentrate on nutrient based whole foods 
There are many “accidentally vegan” items, like Oreos. While it is fun to 
treat yourself every once in a while, you should try to get as many nutrient 
dense foods into your system. Eat the rainbow! When in doubt, add veggies like kale to your smoothies. 
 
Replace it! 
Don’t give up everything you love! There are so many vegan replacements for the foods you enjoy. There are vegan mayos, faux meats, crackers, and mac and cheese. Figure out which ones you like and stock up! 

Learn and Search about vegan restaurants. 
Check out my eating out guide! 

Water yourself 
Water is one of the cleansing ingredients we have on the planet. Now that 
you are eating a more fibrous, nutrient dense diet, you will need to make sure you are getting enough water. Your body will thank you!

Eat organic
Support your local farmers. Go to the farmers markets near you and stock up on all the beautiful organic fruits and veggies. Your body, the farmers, and the planet will thank you! 

Be easy on yourself 
Everyone makes mistakes. Don’t be too hard on yourself, and pick 
yourself up when you fall. Go back to your WHY (step 1). You got this!


Eating out

I have been vegan for 12 years, so when eating out I seek out vegan restaurants,
Normally I just google where I am and vegan restaurants. Yelp helps a lot as well. It will show you vegan places and places with vegan options. 
There are websites like Happycow.com that list vegan or vegetarians’ cafes and options.
I travel a lot and places like LA, San Francisco and New York are vegan heaven. There are all sorts of options like vegan Mexican, sushi, thai, fancy and more.

Take a peak and see what is near you. If you have a whole food near you or a health food store, they usually have hot food items, sandwiches and a salad bar. 


When I Eat out at a non-vegan restaurants, I will give you some examples of what I may order.

At a café, I would order a salad without cheese possibly add avocado. I would look at what sides I could order and if any look good. I would check the soups and see if any are vegan (many are).

For a sandwich I would order.
Whatever vegan bread you like (most are) 
I love sourdough or French rolls
If you are at a Whole foods they have vegan mayo, I get that.
If not, mustard is vegan.
I get Avocado, Tomato, Onions, Pickles, and Lettuces, All vegan.
This is my fave. 
Most delis can make something like this.


Mexican

I check if there beans are vegan.
I check if there rice is vegan and then I order accordingly. 
I normally get a burrito with beans, rice, avo or guac, lettuce and onions.
Chipotle has sofritos which are a delicious soy based meat replacement.


Pizza
Most crust is vegan. Many places have a gluten -free crust as well.
I am lucky that there are a few places here on island that offer vegan cheese.
So I order pizza how I normally like it.
I also sometimes get it with no cheese and order a side of marinara.
My favorites are…
Pineapple, Spinach, Black Olives and Onions
Or
Artichokes, Sun Dried Tomato, Black Olive, Garlic

Pasta

For the most part pasta is vegan, otherwise its called Egg Pasta.
Marinara is vegan as well, just tell them to hold the parm.
Sometimes I order noodles, with olive oil, garlic and salt. Its simple and filling. I normally get a side salad with vinaigrette


Burgers

A lot of burger places have a vegan burger. It amazes me. Look for a burger joint that has a vegan option. They are amazing.


Breakfast 

Breakfast is tricky and why I look for vegan places.
There is always fresh fruit. Oatmeal if they have non dairy milk.
Hashbrowns .Maybe a veggie scramble.See if they have bagels and hummus. Add a tomato, youre in heaven.

REPLACEMENT IDEAS

REPLACEMENT IDEAS

Replacement Guide

This is the list of vegan food I use to replace ingredients in my recipes.

This guide will help you replace products either all at once or slowly over time as you need them.

In this program, I will show you what products I love that you can start replacing with the ones you already have in your fridge. Just a healthier alternative.

The transition to a healthier life is about to get more comfortable.
I use many of these ingredients in the recipes on the cleanse. I believe that if you, just swap out what you eat for plant-based versions that are healthier, you will see a dramatic shift in your body and energy.

This is a guide to give you ideas about what you can swap for what.

 

DAIRYLESS

Milk and Creamers-

What you need to know about non-dairy milk and creamer is, there are so many different types. Some are more like non-fat milk, others closer to 2% and the creamers are closer to whole milk. It is essential to find one that you love, so you don’t go back.

The replacements for milk keep coming, but my personal favorites are:

  • Almond Milk
  • Soy Milk
  • Cashew Milk
  • Oat Milk
  • Hemp Milk
  • Coconut Milk
  • Rice Milk

It is so easy to replace milk in any recipe.

If it’s vanilla or flavored milk it may not be suitable for your savory dishes. I love it in a smoothie but vanilla mashed potatoes, are not my favorite.

I prefer almond milk for everything. The refrigerated ones are creamier than what you find on the shelf. My recommended brand is CALIFIA. I love the original.

 

Creamers/ Half and Half-

New creamers are popping up every day. I find that most don’t stand up to the original. They aren’t as creamy or thick.

  • Soy Creamer
  • Coconut Creamer
  • Almond Creamer
  • Stir in Creamer

My favorite creamer to replace half and half is…

So Delicious Coconut Milk Creamer

Laird Superfoods Coffee Creamer (stir in)

Many brands also have flavoring if that is your jam.

 

Butter and Cream Cheese-

Butter

I first tried vegan butter 16 years ago when I was at a friends dinner party, and it was all I could talk about. I loved it more than butter. I made the switch to vegan butter before I was ever vegan.

My favorite is Earth Balance, it comes in different varieties, but every one is delicious.

 

  • I always buy their soy free variety when available.
  • Use it in place of anything you would use butter for.
  • The possibilities are endless, Skies the limit.

 

Cheeses and Dairy-

Daiya Cheese for melting
Chao Slices for snacking
Follow your heart for burgers
Mykonos Garlic Herb for goat cheese

Cream Cheese-

I love a good bagel with cream cheese, add some fresh veggies, and I’m in heaven. The cream cheese replacements didn’t taste good when I first went vegan, but they have come far since then.

There are so many cream cheeses on the market these days,
I recommend

Kite Hill Chive and Original Cream Cheese.
Kite Hill is almond based, and you would never know.

Daiya Cream Cheese 

Yogurt-

Kite Hill Almond
So Delicious Coconut Milk
Forager Cashew Yogurt

 

Sour Cream-

Tofutti Sour Cream
Homemade Cashew Cream

 

EGGS AND MEAT

Eggs-

Vegan Egg
Tofu (poached, fried or scrambled)
Bob’s Red Mill Egg Replacer

Tofu-

Tofu is delicious and takes on any flavor it’s marinating in.
I love Wildwood Tofu.
You want to always buy soy organic as the conventional soy is  Genetically modified.

 

Meats

Sausages- 

Field Roast Sausages ( I love Italian and apple sage)
Tofurky Sausages
Beyond Meat Sausages

Burgers-

Beyond Meat Burgers
Amy’s California Burger
Impossible Burger
Sunshine Sunflower Burgers

Chicken-

Beyond Meat Chicken Strips
Chicken Nuggets- Chik’n Nuggets
Jackfruit

Hot Dogs-

Tofu pups Hot Dogs
Field Roast Frankfurters

 

 

Condiments

 Mayo
Veganaise
Just Mayo

Ketchup
Organic Ketchup

Pasta Sauce-
Any organic non dairy

Soy Sauce/ Teriyaki-
San J Tamari
San J Teriyaki

BBQ Sauce-
Annie’s Original
Woodstock Original
Homemade

Pasta Sauce-
Any organic (non-dairy) tomato sauce
Pesto (no cheese please)
Imagine Vegetable Broth or Stock

Nutritional Yeast-
IN BULK

Nut butter and Jelly-
Organic without added ingredients

Salad Dressings-
Annie’s Goddess
Braggs Healthy Vinaigrette
Follow Your Heart Ranch
Homemade

Hummus and Dips-
Sabra Organic
365 Hummus

Oils and Vinegars-
Olive Oil
Balsamic
Rice Vinegar

 

Pantry Items

Pasta-
Any organic Pasta, without eggs or dairy

Noodles-
Any organic noodles without eggs or dairy

Canned Beans-
Organic

Dried Beans-
Organic

Soups-
Amy’s Soups

Breads-
Check labels, but lots of breads are naturally vegan

Bagels/English Muffins-
Check labels, but lots of these are naturally vegan

Tortillas- corn or flour-
Mainly vegan, but check labels

Taco Shells-
Mainly vegan, but check labels

Croutons-
Homemade

Chips/Crackers-
Garden of Eatin Tortilla Chips
Cabo Corn Chips
Kettle Brand Chips- non-dairy flavors
Lundberg Rice Chips- non-dairy flavors
Simple Mill Crackers- non-dairy
Any organic replacement for a cracker you love

Mac n Cheese-
Annie’s Vegan
Daiya

Ramen Noodles-
Organic Vegetable Flavors

French Fries-
Buy organic

Baked Goods-
Newman Os
Annie’s Cinnamon Crackers
Uncle Eddies Vegan Cookies

Candy-
Justin Dark Chocolate Bars
Surf Snack Gummies

Chocolate-
Enjoy Life Semi Sweet Chips
Non -Dairy Chocolate

 

In the Freezer

Waffles-
Vans Frozen Waffles

Burritos-
Amy’s Non-dairy Burritos
Tofu Scramble Burrito

Entrees-
Amy’s Vegan Raviolis

Pizza-
Amy’s Cheeseless
Daiya Pizza

Appetizers-
Annie’s Chun Potstickers
Amy’s Vegan Pizza Bites

 

 

Sweet Treats and Baking Swaps

Ice Cream-
Nada Moo
Ben and Jerrys Non Dairy
Homemade

Pudding-
Almond Milk Pudding Cups
Homemade

Cookies/Bars-
Newman Os
Newman’s Oatmeal Choclate Chip
Enjoy Life Double Chocolate
Homemade Brownies
Homemade Cookies

Marshmallows-
Dandees Marshmallows
Trader Joe’s Marshmallows

Whipped Cream-
Rice Whip
Soy Whip
Coco Whip
Homemade

Flours-
Change to organic flour, whatever flour you prefer. In my pantry you will find
All purpose, Brown Rice and Almond Flours.

Oats-
Change to organic oats

Sugar-
Organic Sugar
Maple Syrup
Organic Brown Sugar

Baking Soda and Baking Powder-
Bob’s Red Mill or any organic aluminum free replacement

Salt-
Organic Pink Salt

 

Drinks

Caffeine-
Coffee (switch to organic)
Black Teas (switch to organic)
Yerba Mate

Soda and Juice-
Switch to organic
I love Blue Sky (sugar) Soda
Virgil (sugar and sugar free varieties) Root Beer
Zevia (sugar free)

Sparkling Water-
San Pellegrino
La Croix

Fresh Squeezed Juice-
Fresh Squeezed Only Please

Herbal Teas-
Peppermint Tea
Go India Sweet Rose
Raspberry Leaf Tea

Wine and Beer-
Switch to organic

 

Where do I shop?

If you don’t have a Whole Foods near you, I’ll bet somewhere there is a health food store close by.  Here on Kauai, we have five small health food stores. I shop at all five, as they all offer different products. I have my main one but do small shopping at the others. I have three kids, and they eat a lot, so I shop a lot.

We don’t have a Whole Foods here, which is nice as Kauai is quaint and small with smaller businesses. I do enjoy them anytime I travel. I don’t know if I would cook if I lived near one.
If you haven’t been to it, you will be amazed at all the products you never knew existed. For the most part, I try to buy organic (see attached sheet). However, I always try to find the best product replacement available.

In Hawaii it is very expensive to have food shipped, but if you are on the mainland, a quick google search will find you an online health food store that delivers. Since Amazon bought Whole Foods, you can have it delivered right to your door.

Farmers Markets are another great way to find organic fruits and veggies.
I love when you can get fresh bread along with other products as well. Big plus as you are supporting local farmers and your body with the freshest food.

Any unprocessed plant food is vegan, this includes fruit, vegetables, nuts, seeds, beans, and legumes.

 

HOW TO TELL IF A PACKAGED FOOD IS VEGAN?

Start by scanning the products label and packaging. Due to the rise of veganism, in the last few years more and more products are being labeled as vegan. Look for products that say “Suitable for Vegans” or have the “Certified Vegan” logo.

 

ALLERGEN INFORMATION

Find the allergy information of a product by looking near the very bottom of it’s ingredient list. If the product contains milk ingredients, eggs, or shellfish it will plainly say, “Contains milk, eggs, shellfish”. This doesn’t work so well for products containing meat, but it will quickly tell you whether or not it’s worth reading the whole ingredients list or not.

 

READ THE INGREDIENTS

There are many by-products derived from animals which can cause some confusion at first, for example; whey powder, casein, and modified milk ingredients are all dairy products. Don’t let that scare you! You’ll be amazed at how quickly you learn what ingredients to avoid, it’s nothing to cry over, you’ll learn it all in time!

MAKE SURE PERSONAL CARE ITEMS AND COSMETICS ARE CRUELTY-FREE AND VEGAN

READ VEGAN LABELING & INGREDIENT LISTS

Start by scanning the product’s label and packaging. Look for products that have the “Certified Vegan” logo. If the product is simply labeled “vegan” or “contains no animal ingredients” do not take that as a guarantee, read the full ingredient list and find out for yourself. Make good use of vegan/cruelty-free product lists that are easily found online, it’s a lot easier to do research at home than trying to understand some of the unregulated terms used in packaging.

 

 

 

 

 

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