Live Vegan

LIV E
vegan
THE 21 DAY
ultimate VEGAN GUIDE
C O N T EN T S
VEG A N RECIP ES
About Vegan Era......................................... 3
Bean Burritos................................................... 13
Simple Stir-Fly.................................................. 15
Lemon Gem Cupcakes..................................... 22
Zucchini Date Muffins....................................... 23
Fresh Spiced Cous Cous.................................. 28
Veggie Noodle Soup......................................... 29
Fried Polenta & Vegetables............................... 30
Sprouted Bread Recipe.................................... 31
Simple Quinoa Salad........................................ 35
Green Tropical Smoothie.................................. 57
Pizza Wraps..................................................... 57
Silverbeet Salad................................................ 58
Shepherds Pie................................................. 58
Mushroom Udon Noodle.................................. 59
Dreamy Vanilla Cupcakes................................. 60
Vegan Breakfast Burrito.................................... 60
Chilli-Maple Tofu Scramble............................... 61
Lemon Pepper Zucchini Pasta.......................... 61
Easy Peasy Mushroom Risotto...................... 62
Bliss Balls......................................................... 62
Falafel!.............................................................. 63
Balsamic Portobello Mushroom Caps............... 63
Potato & Chick Pea Curry w/ Chapati Bread..... 64
Vegan Pancakes............................................... 65
Super Moist Chocolate Cake............................ 65
Almond Milk..................................................... 66
Pecan Pie......................................................... 66
Brownies.......................................................... 67
Coconut Porridge............................................. 67
Roasted Cherry Tomato Salad.......................... 68
Spinach Lasagna.............................................. 68
Easy Pasta W/ Asparagus & Pine Nuts............. 69
Ginger & Carrot Soup....................................... 69
Quinoa & Veggie Stuffed Red Peppers.............. 70
Spicy Thai Vegan Tom Yum Salad..................... 71
Mango Sorbet - Macaroon Tartlets................... 71
No Bake Brownies............................................ 72
Ginger Salad..................................................... 72
Raw Lasagna................................................... 73
Raw Curry In A Hurry........................................ 73
Pot Pie............................................................. 74
Coconut Cheeze Cake................................... 74
Chocolate Beet Cake....................................... 75
Week 1 Shopping List................................ 5

Week 1 Meal Planner.................................. 6
Week 2 Shopping List.............................. 25
Week 2 Meal Planner................................ 26
Week 3 Shopping List.............................. 43
Week 3 Meal Planner................................ 44
Appendix Recipes.................................... 57
Appendix Cheat Sheet............................. 76
Appendix Bean Cooking Chart................ 81
Appendix Ingredients To Avoid................ 82
D AI LY T I PS & RE SOURC ES
Day 1 What To Expect................................ 7
Day 2 Is It Healthy?.................................... 9
Day 3 Protein............................................ 11
Day 4 Vegiquette...................................... 14
Day 5 Dairy And Soy................................ 16
Day 6 Eating Out....................................... 19
Day 7 Baking............................................. 21
Day 8 Simple Dishes................................ 27
Day 9 Wellness Warrior Tips.................... 32
Day 10 Iron................................................ 34
Day 11 Creamy Gnocchi Video................ 36
Day 12 Skin Care...................................... 37
Day 13 Substituting Eggs......................... 39
Day 14 Choose Organic........................... 40
Day 15 Our Home - Planet Earth............. 45
Day 16 Vegan Fashion.............................. 47
Day 17 Raw Vegan.................................... 48
Day 18 Travelling Vegan........................... 50
Day 19 B12................................................ 52
Day 20 A Soulful Journey......................... 53
Day 21 Congratulations............................ 55
about
vegan era
Amanda Rootsey, When I was diagnosed with
cancer, it made me re-think my lifestyle. When we
researched the health benefits of leading a Vegan
diet, there was no other option but to make the
change!
David Rafter, The greatest choice I have ever made
in my life is adopting the Loving, Compassionate
Vegan lifestyle. Not only does my body feel great,
my whole spirit and mind feels uplifted.
The TEAM behind Vegan Era, Amanda Rootsey
and David Rafter have dedicated their lives in
delivering the Compassionate message to the
world. The pair went Vegan 6 years ago when
Mandy was diagnosed with cancer. Upon hearing
the earth shattering news, Mandy and Davey
researched the medical industry and the impacts
diet has on your health.
From that moment, the dynamic duo went on a
raw vegan diet to help Mandy combat the cancer
cells in her body. Mandy noticed great results,
though after 1 year she was told about a tumour
pressing against her spine that will leave her in a
wheel chair if she did not receive chemotherapy
treatment.
Mandy and Davey, and of course their beautiful

little rescue puppy packed up their lives and
moved to Brisbane.
After 6 months of intensive treatment, Mandy was
given the all clear, and the pair moved to living a
simple life in the mountains of the Sunshine Coast.
The little family healed their bodies, and in 2011
they travelled throughout Australia spreading their
story to help encourage people to change their
lifestyle to prevent illness.
Now Davey, and Mandy put all they have into
advertising the Vegan message. You may have
noticed their MASSIVE billboard campaign with
the slogan BE VEGAN.
Through their portal Vegan Era and Vegan Card
the two are positive that we will see a beautiful
Vegan Era where all our amazing animal friends
will once again live in peace and harmony.
THE 21 DAY ultimate VEGAN GUIDE
W E E K
one
embarking on this beautiful journey
week 1 shopping list

FRUIT AND VEGETABLES:
FREEZER:
Lots of fruit and veggies!

Including:
Bananas
Mango
Pears
Peaches
Pineapple
Grapes
Mushrooms (including large Portobello)
Potatoes
Tomatoes
Avocados
Onions
Garlic
Ginger
Green Beans
2 bunches of Silver beet or Kale
2 Lemons
Mint Leaves
Chillies
Capsicum
Carrots and celery
Zucchinis
Snowpeas
1 Cup Medjool Dates
Hash browns
DAIRY ALTERNATIVES:
Non-dairy milk - your favourite
Soy Cheese (find one without casein)
BAKERY:
Lebanese Bread or Tortilla Wraps
Vegan Burger Buns
FRIDGE:
Extra Firm Tofu x 2
Nuttelex (vegan butter)
Hummus or other vegan dip
PANTRY:
Tomato Paste
Extra Virgin Olive Oil
Himalayan Crystal Salt or Celtic Sea Salt
Cayenne Pepper, turmeric, cumin, cinnamon,
garam masala
Shredded Coconut
Olives
Sundried Tomatoes
Stock powder - Massels Chicken style or Vegeta
Veggie Stock
Plain Flour
Whole-wheat Pastry Flour
Almond Meal
Cocoa
Apple Cider Vinegar
White Vinegar
Vanilla Extract
Baking Soda
Baking Powder
Orgran Egg Replacer (usually in health food
section)
Raw Sugar
Cans of Crushed/Diced tomatoes
Tins of beans (kidney, chickpeas, lentils)
Agave Nectar
Brown Rice
Arborio Rice
Cous Cous
Vietnamese Rice Paper
Udon Noodles
Nuts and Seeds (your favourite to snack on)
Coconut Cream (tinned)
Flavoured Brown Rice Thins
Coconut Oil
Soy Sauce or Tamari
Corn Starch
week 1 meal planner

WEEK 1
MONDAY
Tropical
Smoothie
(pg. 57)
Breakfast
Muesli/
Cereal
and NonDairy milk
(Almond,
Rice, Soy,
Oat)
TUESDAY
Sourdough
Toast with
Avocado,
Tomato &
Mushrooms
(page 31)
Vegan
Breakfast
Burrito
(pg. 60)
Chilli
Maple Tofu
Scramble
(pg. 61)
FRIDAY
Cereal
SATURDAY
Fruit
Salad with
Coconut
Cream
SUNDAY
Vegan
Pancakes
(pg. 65)
Japanese
Take Out:
Avocado
Sushi (no
mayo),
Edamame,
Inari
Raw Lemon Vietnamese Raw Falafel Cous

Pepper
Rice Paper Kebabs
Cous
Zucchini
Rolls
(pg. 63)
Salad
Pasta
(pg. 61)
Fruit Salad
Fruit topped
with a dash
of coconut
cream
Sundried
Tomato
and Basil
Brown Rice
Thins with
Avocado
Fruit and
Nuts
Fruit Salad
Silverbeet
Salad
(pg. 58)
Mushroom
Udon Noodle
(pg. 59)
Bean
Burrito
(pg. 13)
Vegan Stir
Fry
(pg. 15)
Dining Out
Italian
Raw Bliss
Balls
(pg. 62)
Lemon
Sorbet
Snacks
Dessert
Green
Smoothie
THURSDAY
Pizza Wraps Shepherds

with tofu
Pie Leftovers
(optional)
and a salad
(pg. 57)
Lunch
Dinner
WEDNESDAY
Shepherds
Pie
(pg. 58)
Dreamy
Vanilla
Cupcakes
(pg. 60)
Portobello
Mushroom
Burgers
(pg. 63)
Potato &
Chickpea
Curry with
Chapati
Bread
(pg. 64)
Super
Moist
Chocolate
Cake
(pg. 65)
day 1
Thank you so much for embarking on this beautiful
journey to a compassionate Vegan lifestyle. We
have put this program together after years of
personal research to make it as easy as possible
to find out everything you need to know. As well as
providing shopping lists, weekly meal planners and
lots of recipes, this 21 day guide will take you on
a beautiful journey of knowledge. From where you
get your protein, to vegan skin care, to travelling
vegan, to eating out; this program should answer
99% of your questions and the questions of your
loved ones.
Most importantly, we want to show you just how
yummy and how varied a vegan diet can be and
show you how easy it can be to live your life
without harming animals. We do not claim that
you will lose 20 kilos or cure cancer. This is not
a health or diet plan and we are not doctors, nor
nutritionists.
There is no right or wrong way to make the transition.

Its best to listen to your body and if you feel some
of these detoxifying effects, its up to you how you
deal with them. You can welcome them and help
them to pass by increasing the amount of water
you are drinking to flush out the toxins or sweat
them out, or slow the symptoms down by eating
some heavier foods like brown rice or organic
pasta. You may experience cravings, probably
not for meat, but possibly for dairy products. If
this is the case, treat yourself to some non-dairy
alternatives. So Good Vanilla Bliss Soy Ice Cream
is heavenly and super creamy and there are now
some beautiful coconut based ice-creams as well.
These are not exactly health foods, but they are
better than their dairy counterparts and will make
you smile, which is just as important.
WHAT TO EXPECT?
Dont think of this program as a diet regime, but

as a transition to a healthier, happier you. You are
not restricting the foods you eat, but are choosing
healthier and more compassionate options. Eat
as much vegan food as you want and get used
to making vegetables the main part of your meal,
instead of a side dish. Experiment in the kitchen
as much as possible and try to take the time to
sit down for each meal and be mindful of what
you are eating. It should be a nurturing experience
where you take time out to give your body what it
needs. Youll probably find that this experience is
made much more enjoyable and peaceful when
you know that you havent caused harm to another
being in the process.
Each day we provide information on a new topic,

from nutritional information and cruelty-free lifestyle
tips to inspirational stories and lots of reasons to
make you feel good about this beautiful journey.
We are, and always have been, about peace and
love so you wont be seeing any horrific images
here just the facts.
Whether you are transitional from a meatbased diet or a vegetarian diet, you are likely
to experience some detoxifying effects as you
change some deeply ingrained habits. You may
feel tired, experience headaches, be grumpier
than usual or experience unusual cravings. This
is NORMAL and will depend on how toxic your
body is to start with. Your beautiful body is simply
adjusting and releasing the toxins that you have
built up over the years. These symptoms should
pass within a few days. Be gentle with yourself
and dont be afraid weve designed the program
to make the transition as easy as possible on the
body. We gently introduce you to vegan food and
slowly increase the amount of raw foods towards
the end of the 21 days.
EAT AS MUCH AS YOU WANT
day 1
As long as there are
slaughterhouses, there will
be battlefields.
~ LEO TOLSTOY
(Considered one of the world's greatest
novelists; author of War and Peace).
RESOURCES
TIPS
Weve provided shopping lists and weekly meal

planners at the start of each week as well as an
appendix which includes a list of ingredients to
avoid, a shopping cheat sheet and 40+ recipes.
Its up to you how you use these resources. If you
find a recipe that you love, have it again! If you
dont have much time one day, choose a simple
recipe. Week ones meal planner is purely about
making sure that you dont go hungry and feel
very satisfied. If you were to make every single
item on the meal planner, then the shopping list
should cover everything. There are also lots of
staples there, so you wont need to purchase
them each week. A vegan diet should save you
loads of money, but initially you might spend a bit
more to get yourself set up.
The Cheat Sheet the cheat sheet, in the
appendix, provides a list of products and brands
that we know to be vegan at the time of printing this
eBook. If you keep this with your become familiar
with some of the products that you know youre
going to love then it should save you some time
who wants to waste hours reading the labels? Not
us! Please note that companies can change their
recipes at any given time so dont take our word
for it have a quick squiz and then plant it in your
memory as another awesome vegan product.
Take it 1 day at a time .

Keep it simple & be organised.
Listen to your body.
Have fun, experiment & try new things.
Eat lots & lots!
Remember that it takes 21 days to break a
habit, and we are right here with you every step
of the way.
day 2
IS IT HEALTHY?
You may have pondered this question yourself
and we can pretty much guarantee that it will be
fired at you over the next few weeks.
The answer? YES YES YES!
THE FACTS
Research has shown that:
Vegans have a 57% lower incidence of death
from heart disease (leading cause of death in
the world)
Vegans have a lower incidence of many forms
of cancer
Vegans are less likely to suffer from a stroke, a
heart attack or kidney failure
Vegans are less likely to suffer from osteoporosis
Vegans have lower cholesterol (there is NO
cholesterol in a vegan diet, woohoo!)
Vegans have an increased life expectancy of up
to 15 years
Vegans have lower blood pressure
Vegans are slimmer
Vegans have a higher IQ (thats right, apparently
were smarter!)
Vegan diets are typically higher in fibre
Vegan diets are typically lower in saturated fats
Vegan diets are typically lower in sodium
DID YOU KNOW?

The average Australian household spends
more on fast food than fruit and vegetables and
then spends almost twice as much on medical
expenses than was spent on fruit and vegetables!
time and from the above statistic, we havent

quite got our priorities right. So over the next 20
days well take a closer look at why a vegan diet
is so healthy for you and give you lots of tips to
ensure that you are getting all of the nutrients you
need. Someone that swears by the vegan diet for
optimum health is Dr. Neal Barnard, the founder
of the Physicians Committee for Responsible
Medicine in the US. Go to Google, and search for
his name, there are heaps of great videos of him
talking about leading a vegan lifestyle.
HEALTHY TRANSITION
Simply removing animal products from your diet will
not ensure optimum health. Unfortunately, some
people that choose to go vegan can end up being
quite unhealthy because they do not eat a well
balanced diet. Its important to include a variety
of healthy foods and not rely too heavily on overly
processed foods. As we begin to transition to a
vegan diet, we can sometimes feel as though we
are never really full. Eve Nguyen, vegan cooking
coach and nutritionist explains why:
On a vegan diet, some people initially comment that they still
feel hungry after eating a meal. This is partly because vegan
food digests quite easily compared to meat, which can sit in the
stomach for hours and decompose while transitioning through
our long, herbivorous intestines. One way to overcome this
feeling is to eat larger portions of healthy food and eat your
meal until you feel satisfied. The portion can be larger. Thats
okay. Numerous studies demonstrate that vegans tend to have
a lower BMI than omnivores. Another reason people report they
still feel hungry after eating a vegan meal is that they tend to fill
up on carbohydrates without including some protein in a meal.
Many people, especially when theyre starting out on a vegan
diet, can consume more healthy plant protein to assist them
in feeling gastronomically satisfied. So instead of eating white
rice and vegetables for example, a more filling meal would
consist of brown rice (which is higher in nutrients and protein),
organic tofu (a dense form of protein) and vegetables. Instead
of having a sandwich with white bread and salad, a more filling
and nutrient dense meal would be brown bread, a lentil patty
and salad. This will leave you feeling much more content and
satisfied. (Vegans Are Cool, pg 9)
As a society, we seem to be getting sicker all the

day 2
Nothing will benefit
human health and
increase the chances for
survival of life on Earth as
much as the evolution to
a vegetarian diet.
~ALBERT EINSTEIN
TIPS
Try to eat more whole, fresh foods instead of
processed foods
Choose a less processed bread such as rye
bread, wholegrain bread or ezekiel bread
instead of white bread
Choose brown rice instead of white rice
Start using other seeds and grains such as
quinoa, cous cous, polenta and millet
Choose wholegrain and vegetable pasta
instead of white pasta
Choose Extra Virgin Olive Oil, Sesame Oil and
Coconut Oil (perfect for frying at high temps)
instead of Canola and Corn oils
Choose green tea or herbal infusions instead of
coffee
Choose stevia, maple syrup, agave syrup or
brown rice syrup instead of white sugar (or
reduce sweeteners altogether!)
Choose organic produce as much as possible
- well go in to this in more details later on in the
program.
Start juicing - vegetable juices in particular will

give you a huge hit of nutrients and give your
digestive system a nice break as the vegetables
are already broken down. If you dont have a
juicer, but have a blender, then go for green
smoothies (add LOTS of greens like spinach to
a banana and fruit smoothie - it will look green
but taste delicious!).
Make friends with salad. Homer Simpson
may not agree, but your body will be like your
new best friend if you start experimenting with
big exciting salads and make them the main
component of 1 meal a day.
Eat more raw foods in general. Weve snuck
a couple of raw recipes in to this weeks meal
planner but well aim to increase more raw
foods over the course of the program. The
theory is that when you cook foods above a
certain temperature you start to destroy the
healthy enzymes and nutrients. We want to
keep all of this goodness for ourselves so the
more raw foods that you can eat, the better. A
plain old carrot stick sounds boring but there is
a very exciting raw food world out there!
Start the day with a glass of warm water and a
squeeze of lemon juice to help to alkalize your
body before you start the day.
Choose Himalayan crystal salt or sea salt

instead of white table salt.
10
day 3 protein
ANIMAL PROTEIN - IS IT BETTER?
The cartoon above was one of the only images to

come up in Google that wasnt a piece of steak
when I typed in the word Protein. This just shows
how much people tend to link the word protein
with meat.
One of the very first questions that you can be
asked when you tell people that you are vegetarian
or vegan, is Where do you get your protein?
There is a lot of emphasis on the importance of
large amounts of protein in society today but it
is virtually impossible to be deficient in protein
(unlike iron). In fact, the average meat-eater
consumes 45% above the recommended daily
intake and there are no recorded health benefits
of consuming more than what we need and in fact
there is evidence to suggest that any amount of
animal protein is detrimental to health.
WHY IS PROTEIN SO IMPORTANT?

Protein is required for the building, maintenance
and repair of tissues in the body. To get a little
bit technical, a protein is actually a family or long
chain of amino acid molecules and when these
are grouped together, they become proteins.
When digested, proteins are broken down and the
new amino acids replace old, worn out ones. Our
body actually already produces many of the amino
acids that we need, but there are less than 10 that
we cannot produce ourselves that we need to get
through our diet - these are called essential amino
acids.
Animal protein is often referred to as higher quality

protein. When people talk about it being of higher
quality, they mean that it can provide our bodies
with the right amount and the right kinds of amino
acids to build new proteins in our body. In this
regard, human flesh would actually be the highest
quality protein as it has just the right amount of
the needed amino acids. After eating each other,
the next best protein is animal protein because
its composition is similar. So animal protein has
always been considered to be of greater nutritional
value because it contains all of the essential amino
acids. However, proteins from plant sources
contain essential amino acids as well, but they may
not have all of them. For example, the proteins
obtained from wheat lack adequate quantities of
one essential amino acid, while those from beans
lack another. Because the deficiency is different in
each food, when you consume a variety of foods
throughout the day then you should get everything
you need.
IS PROTEIN COMBINING
NECESSARY?
It was once thought that various plant foods had
to be eaten together at the same time to get their
full protein value. However, we now know that
intentional combining is not necessary to obtain
all of the essential amino acids. As long as the
diet contains a variety of grains, legumes and
vegetables, protein needs are easily met. There
are also some plant based foods that are complete
proteins and contain all of the essential amino
acids (just like animal protein), such as quinoa &
chia seeds. While it may seem more efficient to get
all of the protein from animals instead of a variety
of plants, there is a lot of research to suggest that
plant protein, which allows for slow and steady
synthesis of new proteins, is the healthiest!
11
day 3 protein
WHICH FOODS ARE HIGH IN PROTEIN?
HEALTHY PROTEIN SOURCES (IN GRAMS)
The recommended dietary intake of protein is

1 gram per kilogram of body weight per day.
Growing children and pregnant and lactating
women require slightly more.
Black beans, boiled (1 cup)

Broccoli (1 cup)
Bulgur, cooked (1 cup)
Chickpeas, boiled (1 cup)
Lentils, boiled (1 cup)
Peanut butter (2 tbsp)
Quinoa, cooked (1 cup)
Seitan* (4 oz)
Spinach, boiled (1 cup)
Tempeh (1/2 cup)
Tofu, firm (1/2 cup)
Whole wheat bread (1 slice)
BEANS BEANS THE MUSICAL FRUIT...

The Vegan Era CREW have only recently switched
from canned beans to cooking beans from scratch
and we have been amazed at the difference.
When you purchase dried beans and cook them
fresh, instead of buying canned beans, then they
are easier to digest, taste much better and are
cheaper. For a quick guide to cooking different
types of beans, check out the Cooking Beans
Chart in the resource section. Here are some other
helpful hints to cooking beans:
Beans are done to perfection when you can easily
smoosh one between your tongue and the roof of
your mouth.
Cool and store beans in their cooking water. The
cooking water is delicious and nutritious, so you
can certainly use a bit of it when you re-heat your
beans to keep them moist. Or you can rinse the
water from the beans before re-heating. Both
ways are fine and it is completely your personal
preference.
Do not add salt to the cooking water. Adding salt
or any acid (like tomatoes or vinegar) to beans
hardens their skins and prevents them from
cooking properly. In most instances, its best to
add salt AFTER the beans are almost entirely
cooked. But you can add a few fennel or cumin
seeds, a slice of ginger, a bay leaf, or a 3 strip of
dried kombu seaweed - these will all help to soften
the beans and make them more easily digestible.
Please view our Cooking Beans Chart on page
81.
15.2
4.6
5.6
14.5
17.9
8.0
11.0
24.0
5.4
15.7
19.9
2.7
ATHLETES AND PROTEIN

According to the Australian Institute of Sport,
only adolescent athletes, endurance athletes in
heavy training and strength athletes in the early
stages of very intensive resistance exercise
require any increase in protein. Once strength
athletes muscles have adapted to the stress of
resistance exercise, their protein requirements
are only slightly greater than those of any active
person. According to a fitness trainer and founder
of Monkey Bar Gyms, all trainers, members and
athletes at his gym follow a vegan based diet and
take in about 1g per kg of bodyweight, yet they
gain muscle just as fast as meat eaters but they
have far more energy and overall health.
Arnold Schwarzenegger, says in his book, Arnolds
Body Building for Men:
Kids nowadays...tend to go overboard

when they discover body building
and eat diets consisting of 50 to 70%
protein--something I believe to be
totally unnecessary... (In) my formula for
basic good eating: eat about one gram
of protein for every two pounds of body
weight.
12
day 3 recipe
Bean Burritos are a great source of protein - this

recipe makes 4.
You can use any type of beans - kidney beans,
chickpeas, lentils, black-eyed peas - whatever
takes your fancy!
INGREDIENTS:
1 can beans, drained & rinsed (or dried beans that
have been soaked/cooked)
1/4 cup salsa (most tomato based salsas are
vegan but its best to check the label to be sure)
4 flour tortillas (check the label as some brands
may contain milk solids or other dairy products)
1 cup shredded leaf lettuce
1 tomato, chopped
1 avocado, diced
bean
burritos
DIRECTIONS:
Combine beans and salsa in a saucepan and
simmer gently until warm.
Heat a tortilla in a dry skillet until it is warm and
soft, then spread a line of bean mixture down the
centre of the tortilla. Top with lettuce, tomato, and
additional salsa, if using. Roll the tortilla around
the filling, then repeat with the remaining tortillas.
Enjoy!
People who ate the most animal

based foods got the most chronic
disease ... People who ate the
most plant-based foods were the
healthiest and tended to avoid
chronic disease.
(Options: if you dont have salsa but you have a

can of tomatoes, you could easily switch them
and add your own flavours like onions, garlic and
spices)
~DR. T. COLIN CAMPBELL

AUTHOR OF THE CHINA STUDY
13
day 4 vegiquette
We hope your week is going well! We are up to Day 4,
which means we only have 17 Days to go! Time is flying.
We thought wed take a break from the nutritional
information today and talk about veg-etiquette, or
vegiquette. As time goes by, there are sure to be a
few parties and your new transition to a vegan lifestyle
is likely to come up. This can present some awkward
moments or opportunities to share your new love of
life! It really depends on how you choose to handle
each situation, discussion and query.
Unfortunately, vegans can have a bit of a reputation
for being difficult, demanding and a little holier-thanthou. From our experience, this reputation is due to
the behaviour of a very small handful of vegans. It is
completely up to you how you wish to be perceived
by others and how you respond to questions. It can
be difficult at times to hold your tongue and we are not
suggesting that you should do so - it is totally up to you
and each situation is different. We have just found that
it is worth thinking about a few things before you find
yourself in an uncomfortable situation.
A FEW THINGS THAT WE HAVE

LEARNT ALONG THE WAY:
1. When you are at a friends or relatives place, do
not expect them to make a dish especially for you.
Organise to bring something along, eat before you
go or offer to cook for everyone.
2. Try not to preach endlessly about the benefits of
being vegan at every possible moment. This can be
hard at first because you probably feel incredible,
are on a bit of a high and dont understand why
the rest of the world isnt following suit! Of course
if someone asks you a question, this is the perfect
opportunity to share your reasons and its a good
idea to think about how youd like to answer this.
3. Remember, everyone is different and we each have
our own path. People can get quite emotional and
defensive when you start talking about the benefits
of being veg, especially at the dinner table! Be
mindful of this and try to share your views in a gentle
way, without antagonising and starting arguments.
We are not suggesting that you should not voice
your opinions, because you should be very proud
of your choices! But keep in mind that this is your

choice, and it may not be right for them at this
moment. Trying to convert others and forcing your
opinion on others rarely works. In our experience,
its much better to lead by example instead.
4. When going out to a restaurant with a group of
people, call the restaurant in advance to make sure
that they can cater for you. This way you wont
be left feeling awkward with an empty plate while
everyone else eats around you. In our experience,
if they do not have a vegan meal on the menu,
then they will usually try to cater for you and will
appreciate you giving them some notice. It is also
polite to let everyone else order before you, as you
may have to chat with the waiter for a little while.
5. Be super courteous when requesting vegan meals
- no matter where you are. No one likes a temper
tantrum! People are much more willing to help you
if you are polite. Unfortunately, not every restaurant,
airline, food court, etc will have something for you to
eat (yet!) and there is not much point getting upset
about it. Though it is still helpful to ask or make a
suggestion so that they can consider including a
vegan option in the future.
6. Try not to look at other peoples food, leather
handbag, etc with absolute disgust....if you cannot
be around other people when they are eating meat,
as we cant a lot of the time, then do not put yourself
in that situation. Catch up for coffee instead!
7. Try not to laugh at others ridiculous reasons for eating
meat, or get in to an argument with them about it
- we only say this because we have heard some
real doozies. People usually just rattle off whatever
they have heard and really, who can blame them?
Weve spent our entire life being told that meat is a
necessity. When you choose not to eat it, you are
challenging something that is very deeply ingrained
in our culture. So take it with a grain of salt, or you will
end up arguing with every friend you have!
These are just some of the things that we have come
across and is by no means a vegan rule book! Just
be the person you want to be and try to show just
as much compassion for humans as you are now
showing to animals.
14
day 4 recipe
Todays meal planner calls for a simple stir-fry. We

love stir-fries because they are quick and easy
and you can change the flavours so easily simply
by creating a different sauce. Vegan sauces that
you can use in your stir-fry include hoisin, soy,
teriyaki, satay, coconut cream, sesame oil and
more. Or you can make up your own with a bit of
a combination.
The following recipe is very simple and will give it
a lovely mild ginger flavour - feel free to add more
flavour. It will feed a family of 4-6 so you may want
to adjust the quantities to suit you. Serve with
brown rice.
Well, I feel like I got baptized in

Vegan Land today...
Wow, Wow, Wow!
I never imagined meatless meals
could be so satisfying!
~OPRAH WINFREY
DURING HER 21 DAY VEGAN CLEANSE
simple
stir-fly
INGREDIENTS:
1 tablespoon cornstarch
1 1/2 cloves garlic, crushed
2 teaspoons chopped fresh ginger root, divided
4 tablespoons of coconut oil, divided
1 small head broccoli, cut into florets
1/2 cup snow peas
3/4 cup julienned carrots
1/2 cup halved green beans
2 tablespoons soy sauce
2 1/2 tablespoons water
1/4 cup chopped onion
1/2 tablespoon salt
DIRECTIONS:
In a large bowl, blend cornstarch, garlic, 1
teaspoon ginger, and 2 tablespoons coconut oil
until cornstarch is dissolved. Mix in broccoli, snow
peas, carrots, and green beans, tossing to lightly
coat. Heat remaining 2 tablespoons coconut oil
in a large skillet or wok over medium heat. Add
onion and saute. Add vegetables and cook for 2
minutes, stirring constantly to prevent burning. Stir
in soy sauce and water. Mix in salt, and remaining
1 teaspoon ginger. Cook until vegetables are
tender but still crisp.
15
day 5 dairy and soy

Im now vegan.
Goodbye Eggs.
Hello Ellen.
~ RUSSELL BRAND
COMEDIAN
From chatting with other vegans, we have found

that quite a number of people find that dairy is the
hardest animal product to let go of. So today we
want to chat with you about some of the problems
associated with dairy products and clear up some
of the controversies related to soy milk.
WHATS WRONG WITH DAIRY?

Research has indicated that:
Breast, prostate and testicular cancer have
been linked with hormones present in milk
Hormones and saturated fat leads to
osteoporosis, obesity, diabetes and heart
disease
Linked to higher incidences of multiple sclerosis
Classified as a major allergen
Causes migraines
Causes digestive problems
HEALTHY BONES?
Despite the strong links in the media between
healthy strong bones and drinking 2 & 1/2 glasses
of milk each day, research now suggests that
animal protein in milk actually leaches calcium

from our bones. So while it does contain some
calcium, it takes away more calcium at the same
time.
The Harvard Nurses Health Study found that
women who consumed the most calcium from
dairy foods, broke more bones than those who
rarely drank milk.
A 2001 National Institutes of Health Study found
that women who get most of their protein from
animal sources have 3 times the rate of bone loss
& hip fractures than women who get their protein
from vegetable sources.
The best sources of calcium include dark green
leafy vegetables, almonds, sesame tahini, beans,
calcium-fortified soy or rice milk and calciumfortified orange juice. Other nutrients are important
in the uptake and use of calcium. Vitamin D controls
your bodys use of calcium and is important in
building bones. Vitamin D is a hormone produced
by sunlight on the skin and is easily absorbed by
spending about 15 mins a day in the sun. Another
useful nutrient is potassium, which decreases the
loss of calcium from the body. Potassium can be
found in oranges, bananas, potatoes and many
other fruits, vegetables and beans.
16
day 5 dairy and soy

IS IT NATURAL?
Humans are the only species to continue drinking
breast milk past those first few formative months,
and we are the only ones that drink the breast milk
of another species. Yikes! No wonder it causes so
many problems for us. Another thing to keep in
mind is that cows milk is designed to fatten up a
COW in a very short amount of time and make a
cows 4 STOMACHS feel full.
ITS TOTALLY ADDICTIVE

If you have struggled to part ways with your
beloved cheese, dont fret - you are not the only
one and there is a reason for this. Casein, the
main protein found in dairy, actually contains small
amounts of opiate.
Scientists have discovered that there is a small
amount of opiate in casein, which is what is found
in the Poppy plant and is used to make opium.
It is also the active ingredient in Morphine - an
addictive drug.
As casein digests in the body, it releases the
opiate which is about 1/10th of the strength of
morphine. It doesnt seem like much, but what
makes cheese in particular, more addictive,
is the way it is processed - the water, lactose
and whey protein are all removed, making the
casein more concentrated. But dont worry, your
cheese cravings will pass and there are plenty of
alternatives in the mean time! In particular, we love
Notzarella cheese, which melts beautifully.
17
day 5 dairy and soy

WHATS THE DEAL WITH SOY?
MYTH 3
There is a lot of mixed information about soy;

some good and some bad. Some sources say
that it can cure cancer, while others say that it
causes cancer. Its tough to know what to believe.
While having too much of anything processed can
be bad for your health, in general, we believe the
benefits of soy outweigh the cons.
The hormones in soy can lead to cancer
MYTH 1
Soy is harmful because it is genetically
modified (GM)
In Australia, this is not the case. The biggest
distributing company; Vitasoy; only uses organic
soy beans. Actually they even use filtered water in
making their soy milk.
And as this is the largest distributor in Australia they are pretty much in every cafe. In the United
States and in Europe, there is strong evidence to
suggest that there are companies that use GM
soy beans in their products, but there are still
companies that use organic soybeans, even in
these parts of the world.
MYTH 2
Soy is fattening
Untrue - if you look at the dietary information on
the back of the package - per 100ml there is only
3gm of fat. The recommendation of fat intake per
100 g/ml is less than 10.
Research has also proven that soy beans contain
very little, if any, saturated fats. Most of the fats in
soy products are the unsaturated variety. There is
also no cholesterol in soy products as cholesterol
is only found in animal products.
This comes from the fact that soy products

contain plant oestrogens that can have an effect
on our own levels of hormones in the body. From
what we understand, the research that has been
conducted can not conclude that soy products
increase the risk of any types of cancer. For more
information about this, check out this link and
this link.
The problem these days is that soy can be found
in many products in small amounts. Its best to
limit your consumption of processed soy to a
small amount and, as we always say, try to eat a
mostly wholefoods diet of fresh fruits, vegetables,
nuts and seeds and a small amount of grains such
as brown rice, cous cous, polenta, quinoa, etc.
An interesting point that often comes up with the
soy debate, is that Asians have been eating soy
products for centuries and they dont have any
problems with it. The reason for this is likely to
be that the soy products they eat have not been
processed much and are fermented. Products
such as tempeh and tofu have been processed
much less and have a higher nutritional value than
say soy milk or other highly processed products
containing soy (If you start taking a look at the
ingredients lists of everything you buy, youll notice
that it really is in almost everything).
So, the Vegan Era CREW recommends that
you dont go crazy on soy products but it is
perfectly safe to include them in your diet.
18
day 6 eating out

Happy Friday! Congratulations on getting through
the first week of the program! Weve tried to give
you a little bit of everything this week.
Today we just wanted to give you an idea of where
you might find a vegan meal out and about. After
all, the weekends are for relaxing and partying!
Before we get in to some suggested restaurants
though, we wanted to share a little story with you
that we came across in the book, The China Study
(pg. 247). Glen was a 42 year old meat-eater who
was overweight. He decided to take a one-month
vegan challenge. Below is his experience.
GLENNS TIPS
The first week is quite challenging. Its hard to
figure out what to eat. Im not much of a cook,
so I got some recipe books out and tried creating
some vegan dishes. As someone who would
swing through McDonalds or heat up a frozen
dinner, I found it annoying to have to cook meals
each evening. At least half of them were a disaster
and had to be thrown out. But over time I found
a few that were fantastic. My sister gave me
a recipe for West African peanut stew that was
incredible and like nothing I ever tasted. My mom
gave me a vegetarian chilli recipe that was great.
And I stumbled on a great whole wheat spaghetti
dish with lots of vegetables and a faux meat sauce
(made from soy) that was amazing. I challenge
anyone to know that this was a vegan dish. But all
of this does take time.
Nothing's changed my life more. I feel

better about myself as a person, being
conscious and responsible for my
actions and I lost weight and my skin
cleared up and I got bright eyes and I
just became stronger and healthier and
happier. Can't think of anything better
in the world to be but be vegan.
~ ALICIA SILVERSTONE
some new restaurants that have some great
vegan side dishes, including a wonderful local
Vietnamese place. The other day I got dragged
into a pizza place with a large group; there was
nothing I could do, and I was starved. I ordered
a cheese-less pizza with lots of vegetables. They
even made it with a whole wheat crust. I was
prepared to choke it down but actually it was
surprisingly good. Ive brought that home a few
times since.
Im finding that cravings for meat products are
pretty much gone, particularly if I dont let myself
get hungry. And, honestly, Im eating like a pig.
Being overweight, Ive always been self-conscious
about what I eat. Now I eat like a madman, and feel
virtuous to boot. I can honestly say Im enjoying
the food Im eating now a lot more than before,
partly because Im fussier now in what I eat. I only
eat foods I really like.
Im rediscovering fruit. Ive always loved fruit,

but for some reason I dont really eat much of it.
Maybe its not eating meat, but Im finding that
Im enjoying fruit more than ever. I now cut up a
grapefruit and eat it as a snack. I really like it! I
would have never done that before; I actually think
my tastes are getting more sensitive.
The first month went by quicker than I thought it

would. Ive lost 8 pounds and my cholesterol has
dropped dramatically. Im spending a lot less time
on this now, particularly since Ive found so many
restaurants I can eat at, plus I cook huge meals
and then freeze them. My freezer is stocked with
vegan goodies.
I was avoiding eating out - something I used to do

constantly - for fear of not having a vegan option.
But Im getting more adventurous now. Ive found
The experiment is over but I stopped thinking of it

as an experiment weeks ago. I cant imagine why
I would go back to my old eating patterns.
19
day 6 eating out

EATING OUT VEGAN
INDIAN
Many restaurants these days offer vegan options.

For a comprehensive list of vegan, vegetarian
and veg-friendly restaurants near you, check out
Happy Cow. You can also download our Vegan
Card app for free, which lists all of the businesses
that offer discounts to Vegan Card holders around
Australia and worldwide. It is a great starting point
when looking for restaurants and cafes near you
or some great online stores.
Beware of Ghee (clarified butter) which is used

quite a lot in Indian cooking.
We are also constantly surprised by how many

regular restaurants have vegan options or are
very happy to create something vegan. Ethnic
restaurants in particular seem to offer a wider
variety and the flavours are incredible. So dont be
afraid to get a little adventurous and dont be afraid
to double check everything - quite often they will
say yeah yeah thats vegan but it has egg in it, or
cheese, or fish sauce, or oyster sauce, or ghee, or
something else. So, from our experience, its best
to ask for something that is egg-free, dairy-free
and free of any other animal-derived products.
Pappadums
Samosas
Vegetable bhajis
Vegetable or chickpea curries
Dahl
Byriani
Rice
Roti
MEXICAN
Tacos, enchiladas, burritos, etc with beans and no
cheese
MIDDLE-EASTERN
Lebanese, Turkish, etc
ASIAN
Japanese, Chinese, Thai, Vietnamese, etc
Beware of fish sauce, oyster sauce and shrimp
paste
Falafel
Tabbouleh
Chickpea dishes
Pad Thai (without the egg & fish sauce)
Hummus
Rice paper rolls
Babaganoush
Veggie stir-fries with garlic sauce
ITALIAN
Vegetable samosas, spring rolls or dim sims

Stir-fries or curries with tofu and vegetables
Beware of egg in some pasta (usually home-made,

deli-style pasta)
Wakame Salad
Minestrone Soup
Tempura Vegetables
Pasta Primadora (tomato-based sauce)
Avocado/cucumber/vegetable sushi rolls (without

mayonnaise)
Vegetable Pizza without cheese
Inari Sushi
Antipasto such as olives, sundried tomatoes and

artichokes
Edamame
20
day 7 baking
You ask people why

they have deer heads
on the wall. They always
say, because its such
a beautiful animal.
There you go. I think my
mothers attractive, but I
have photographs of her.
~ ELLEN DEGENERES
When we first went vegan, we just assumed

we would have to give up our beloved muffins,
cupcakes and other baked goodies. But we have
learned that this could not be further from the
truth! As weve mentioned before, you can find a
substitute for just about anything and this goes for
most of the ingredients used in baking, including
egg replacer, vegan custard powder, vegan
whipped cream, vegan chocolate, vegan cheese,
vegan butter.....mmm my mouth is watering just
talking about it!
We dont want you to waste half of the day trying
to find obscure ingredients though, so the below
recipes do not have anything too crazy...just
regular ingredients that you would probably have
at home already.
Some of the fluffiest, yummiest, tallest cakes

weve eaten have been vegan cakes. And like
most things, it just requires a little practice and
know-how. When you are starting out, we highly
recommend finding vegan recipes, rather than
trying to veganise your old favourites. This way
you are more likely to have success! We are all
about easy wins here at Vegan Era.
The weekends are also a great time to get prepared
for the week ahead. If you know you have a busy
week, why not cook up a big Shepherds Pie to last
a couple of days? Or perhaps a big batch of lentil
spaghetti sauce that you can freeze? Whatever
makes life a little easier for you...
21
day 7 recipe
Lemon
Gem
Cupcakes
INGREDIENTS:
DIRECTIONS:
165g Plain Flour
Preheat oven to 180 C. Line muffin tray with 12

muffin cases. Sift together dry ingredients (except
sugar). Combine sugar, soy milk, oil, vanilla extract,
lemon juice and lemon zest in a large bowl. Pour
the dry ingredients into wet ingredients in batches,
mixing until smooth. Fill each muffin case 2/3 full
and bake for 17-20mins.
tsp baking powder

tsp baking soda (bicarb)
tsp salt
3 tbsp oil
170g raw sugar
250mls (1 cup) soy milk/rice milk
1 tsp vanilla extract
3 tbsp fresh lemon juice
1 tbsp lemon zest
Icing Ingredients:
Optional variation:
3 tbsp vegan margarine (Nuttelex is available at all

supermarkets)
3 tbsp soy milk/rice milk
2 tbsp lemon juice
225g icing sugar, sifted.
Makes 12
When cupcakes have cooled, you can then ice

them. Whisk Nuttelex until light and fluffy. Stir in
soy milk and lemon juice. Add icing sugar gradually
and keep stirring until smooth consistency (this
may take up to 5 mins).
You can also make coconut lemon cupcakes

by replacing the soy milk with coconut milk and
folding in 75g of desiccated (shredded) coconut
to the cupcake mix before pouring into muffin
cases. You can make a coconut icing by replacing
the soy milk with coconut milk, and replacing the
lemon juice with some desiccated coconut.
22
day 7 recipe
Zucchini
Date
Muffins
INGREDIENTS:
DIRECTIONS:
2 Cups whole wheat pastry flour (or all purpose

flour or gluten-free flour)
Preheat oven to 180 degrees. Mix all dry ingredients

(except sugar) in a large bowl. Whisk together
apple sauce, oil, milk, sugar and pour them in to
the dry ingredients. Fold ingredients together until
just combined and then fold in the zucchini and
dates. Pour batter in to greased muffin tins and
bake until golden brown - about 12-15 minutes.
2 tsp baking powder

1 tsp baking soda
1/4 tsp ginger
1 tsp cinnamon
1/4 tsp sea salt
Optional Variation:
1/2 cup apple sauce
1 1/4 cup shredded zucchini
We gave this recipe to our local cafe and the chef

in there has been making it as a loaf, which has
become a big hit in the community. She mentioned
that if you put the batter in to a loaf pan instead of
a muffin tray then you simply need to cook it for
longer.
2/3 cup chopped dates, tossed in a little flour so

that they dont clump together
Something to keep in mind:
1/4 cup coconut or olive oil

1/4 cup almond milk (or soy milk or rice milk)
1/3 cup raw sugar (this will make the muffins
moderately sweet, use 1/2 cup for sweeter muffins)
Makes 12 Muffins
Refined white sugar is often sifted throw bone

char, this is why the above recipe calls for raw
sugar. Some brands of white sugar will now say
vegan sugar if they have not been sifted through
bone.
HAPPY BAKING!
23
W E E K
two
iron, vegan skin care, choosing organic

PANTRY:
Lots of fruit and veggies!

Including:
Oranges
Lemons
Limes
Cherries
Strawberries
Grapes
Green papaya/paw paw
Mangoes
Bananas
Medjool dates
Potatoes
Cucumber
Spinach
Silverbeet/Kale
Broccoli
Tomatoes/cherry tomatoes
Carrots
Capsicums
Celery
Beetroots
Avocados
Zucchinis
Chilli
Asparagus
Mushrooms
Sprouts
Fresh ginger
Fresh garlic
Onions
Quinoa
Cous Cous
Polenta
Rice noodles
Pasta
Lasagna sheets
Sundried tomatoes
Tinned Tomatoes
Agave Nectar
Vanilla Extract
Carob Powder or Cacao Powder
Organic Sugar
Flour
Flax seed meal/almond meal
Olive Oil
Baking powder
Cream of Tartar
Baking Soda
Soy Milk/Rice Milk
Shredded/Desiccated Coconut
Roasted seaweed sheets
FRIDGE:
2 Thai Coconuts
Sunflower seeds
Walnuts
Pinenuts
Brazil Nuts
Almonds
Pecans
Macadamia Nuts
Cashews
Soft Tofu
Firm Tofu
Sprouted bread
Nuttelex
Non dairy whipping cream (from health food store
or specialty store like Vegan Perfection)
Coyo Coconut yoghurt
BAKERY:
Vegan Fruit Toast
Turmeric
Cumin
Cayenne pepper
Celtic Sea Salt or Himalayan crystal salt
Vegetable stock
OTHER:
25
week 2 meal planner

WEEK 2
Breakfast
MONDAY
TUESDAY
Cereal with
homemade
almond milk
(pg. 66)
Sprouted
bread with
fried onion,
tomatoes and
mushrooms
WEDNESDAY
Coconut
Porridge
(pg. 67)
THURSDAY
Smoothie
- you get
creative!
FRIDAY
Coconut
Porridge
(pg. 67)
Vegetable
Juice
SATURDAY
Zucchini
Date
Muffins
(pg. 23)
SUNDAY
Vegan
Fruit
Toast with
mashed
banana
Smoothie
Lunch
Veggie
Noodle
Soup
(pg. 29)
Simple
Quinoa Salad
(pg. 35)
Fruit Salad
Fruit and Soy

Yoghurt
Fried
polenta and
vegetables
(pg. 30)
Veggie
Noodle Soup
(pg. 29)
Snacks
Sprouted
bread with
avocado,
tomatoes
and
Brazil nut
parmesan
(pg. 31)
Sundried
Tomato
and Basil
Brown Rice
Thins with
Avocado
Roast
Cherry
Tomato
Salad
(pg. 68)
Fresh
spiced
cous cous
(pg. 28)
Cous Cous
Stuffed Bell
Peppers
(pg. 70)
Easy
Peasy
Mushroom
Risotto
(pg. 62)
Fruit and
Nuts
Fruit Salad
Creamy
Gnocchi
(See video
on pg. 36)
Spinach
Lasagna
(pg. 68)
Easy
Pasta with
Asparagus
& Pine Nuts
(pg. 69)
Ginger
& Carrot
Soup
(pg. 69)
Silverbeet
Salad
(pg. 58)
Zucchini
Date
Muffins
(pg. 23)
Mango
SorbetMacaroon
Tartlets
(pg. 71)
Dinner
Dessert
Pecan
Pie (See
Appendix)
Vegan
chocolate
brownies (pg.
67)
Raw Bliss
Balls
(pg. 62)
Spicy Thai
Vegan Tom
Yum Salad
(pg. 71)
Baked
Potato &
Roasted
vegetables
Pecan Pie
(pg. 66)
26
day 8 simple dishes

Ive been vegan
for about 10 and a
half years.
Its been all good.
Im obviously
much healthier.
~ WOODY HARRELSON
Welcome to week 2 of the 21 Day Live Vegan

Program! We hope you are enjoying all of
the recipes, information, quotes and, most
importantly, are feeling good! This week we are
going to cover where you can get your iron, vegan
skin care, choosing organic and well have some
inspirational stories to keep you motivated.
We know that going vegan can often mean that
you need to spend more time in the kitchen
preparing healthy meals for yourself. While it can
be a little inconvenient if you are used to eating out
all the time, there are lots of benefits too. You know
exactly whats going in to your food for one, and
you can put all of your love in to it! But not many
of us have hours to spend in the kitchen each day
so today we want to share a few of our favourite
go-to recipes for when we want something easypeasy.
SHARE THE LOVE

The Vegan Era CREW would love to see what you
are eating and want you to feel as though you
are part of a community during the 21 Day Live
Vegan program. So we encourage you to take
pics or videos of your meals and share them on
Facebook, twitter, Instagram, Google+, YouTube
and any other way youd like to share them. You
could even email them through to us and well
share them for you. Just include Vegan Era in your
posts and the hashtag #21DayLiveVegan so that
we can all see them.
Vegan Era on Twitter
Vegan Era on Facebook
Vegan Era on Google+
Vegan Era on YouTube
27
day 8 recipe
Fresh
Spiced
Cous Cous
We have become a little bit obsessed with cous

cous lately. It is just so easy! All you need to do
is put the cous cous in a bowl with some spices
or vegetable stock and then cover the cous cous
with some boiling water (just cover the cous cous
with the water - do not add too much or it will be
gluggy) and cover with a tea towel. After a few
minutes you can fork through a bit of Nuttelex
(vegan margarine) and this will make it fluffy and
rich. We then add some chopped up tomatoes,
cucumber and other vegetables from the garden
and some fresh herbs and voila! Please note that
cous cous is made from wheat so it is not glutenfree. You can make these dishes with quinoa
instead of cous cous if you are after a gluten-free
option, but quinoa takes a bit longer to cook.
Serves 2
INGREDIENTS:
1 Cup of cous cous
1 Cup boiling water
1/4 tsp ground cinnamon
1/2 tsp ground turmeric
1/2 tsp ground cumin
1 tsp salt
1 tbsp Nuttelex
1 tomato, diced
1 cucumber, seeded and diced
Handful of spinach or other greens
Handful of green beans
Mint Leaves to garnish
DIRECTIONS:
Add the cous cous, ground spices and salt to a
bowl. Cover with the water and cover with a tea
towel or lid. Leave for a few minutes. Then add the
Nuttelex and fork through to make the cous cous
fluffy. Add the rest of the ingredients and toss.
We find that this is enough for us, but you could
also serve this as a side dish or add some grilled
tempeh or tofu.
28
day 8 recipe
Veggie
Noodle
Soup
This is Mandys favourite dish. Its very quick and

easy and full of vegetables. What we love about
noodle soup is that you can change the flavour so
much simply by adjusting a few ingredients. For
example you can add miso paste and seaweed
for a rich Japanese style soup, or you can add
fresh lemongrass and fresh ginger for a lighter
flavour. Davey sometimes fries up onion and garlic
before adding the water to the pot as well which
adds a different flavour again.
You can use whichever noodles you like, but in
this picture we have used SlimPasta which is a
new product out in the supermarkets. It is similar
to rice noodles but it is made from a vegetable so
it is supposed to be healthier for you.
INGREDIENTS:
5 Cups of Water
2 Serves of your preferred noodles
1 tbsp of vegetable stock (try to use one that
doesnt contain MSG)
1/4 knob of ginger, finely chopped
Some lemongrass, chopped
Dash of soy sauce
Dash of cayenne pepper
Half a zucchini, chopped
1 carrot, chopped
Half a tomato, chopped
1/4 head of Broccoli, chopped
Any other vegetables that youd like to add
Serves 2
DIRECTIONS:
Bring water to the boil and add the spices, stock,
lemongrass, ginger and soy sauce. Add noodles
and vegetables and serve. We dont usually leave
the vegetables in there for more than a minute as
we like them to be quite raw, but this is totally up
to you.
29
day 8 recipe
Fried
Polenta &
Vegetables
Polenta is another favourite in our household and

always leaves us feeling very full! Polenta is great
because you can do so much with it. It is cornmeal
(sometimes it is simply labelled cornmeal instead
of polenta) and looks like a very fine yellow grain.
It can usually be found at your local supermarket
at our local one it is sometimes with pasta
and cous cous, and sometimes with lentils and
beans. If youve tried it before and didnt enjoy it,
we encourage you to try it again. We tried it once
and didnt understand why anyone would want to
eat this yellow sloppy stuff, but we didnt cook it
properly.
You can use it to make a baked slice which ends
up being similar to a quiche (without the yukky
egg); you can slop it on your plate like mashed
potatoes; you can fry it and serve it with a delicious
sauce and you can even make sweet slices out of
it.
The way we tend to make it is like this:
Fry up some onion & garlic and add in some
vegetable stock, salt or any other herbs you might
like and have on hand.
Add some water (see packet of polenta for correct
amount) and bring to the boil.
Add your polenta gently, while stirring.

Continue stirring until it firms up and is pulling
away from the sides.
Grease a baking dish or even just a plastic
container and add your polenta, smoothing it in to
corners and smoothing down the surface. Leave
for 10-20mins to set.
While the polenta is setting, fry up whatever
vegetables you have we grow cherry tomatoes
and spinach and I also had some mushrooms.
Add a can of crushed tomatoes and some dried
Italian herbs and stir through to create your sauce.
Go back to the polenta, slice it up however you
like (we tend to go for uniform rectangles but you
could get fancy and cut it in to triangles if you like).
Then grab a clean fry pan (or move your sauce
mixture over the side) and add some oil.
Fry each polenta slice until golden brown on both
sides and serve with the sauce on top.
You can vary this recipe by adding some quinoa
in with the polenta. This will add more of a nutty
flavour and will change the texture slightly.
30
day 8 recipe
Sprouted Bread
with Avocado,
Tomatoes & Brazil

Nut Parmesan
This is Daveys favourite meal (though the cous

cous dish might be knocking it off the top spot
any day now..). All you do is lightly toast the bread,
spread the avocado and chopped up tomato on
top and season with salt and pepper. Its extra
tasty with Brazil nut parmesan sprinkled on top.
We buy ours from a local raw cafe who makes it
up but its very simple to make and something you
could make up on the weekend and use through
the week. See below for the instructions.
This is the bread we buy:
Pure Life Bio-Dynamic Sprouted Rye
Brazil Nut Parmesan
INGREDIENTS:
1 cup Brazil nuts
1 tsp chopped garlic
1/3 teaspoon salt
DIRECTIONS:
Add all ingredients to a food processor and pulse
until crumbly.
Option: You can also add some nutritional yeast
to give it an extra cheesy flavour.
ENJOY!!
31
day 9 wellness warrior tips
Before we get in to todays awesome post, we

wanted to take a moment to ask, How are you
feeling? Making changes to your diet and lifestyle
can have such a huge range of effects on the
body and we know that some of you are on a
vegan high and some are feeling a bit worse for
wear. No matter what end of the spectrum you
are experiencing, it is totally normal and if you are
feeling a little worse for wear, these symptoms
should start to pass as we move in to week 2 of
the program. We are always so inspired by your
stories so please dont be afraid to share how
you are going with us through Facebook, email or
anywhere else. Just remember to keep on drinking
lots of water, eat as many fruits and vegetables as
you want (the more the better) and listen to your
body.
Today we have something very special for you.
Our beautiful friend Jess Ainscough, aka The
Wellness Warrior, has stopped by to offer some
of her tips for kicking animal products to the curb
for good. Jess is an amazing and inspiring young
woman who is fighting cancer naturally and helping
thousands of others lead healthier lives too.
JESSS TIPS
As I write this post, my adorable little pug girl is
sitting at my feet snoring and grunting away.
Whenever I look at her, or reach down to give
her a pat, my heart swells with love. I dont have
children, but I assume the love I feel for Edie is
comparable with how a parent would feel about
their child. Just one look at her is enough for me
to vow to never eat another animal, or cause
harm to another animal again. But I know making
the vegan transition is not always this simple. It
wasnt even always this way for me. However I
can assure you, there are several steps you can
take and things you can do to make kicking the
animal consumption habit easier than you think.
I was a big meat eater right up until I was
diagnosed with cancer, and was forced to remove
animals from my menu. Apart from a brief attempt
at vegetarianism in high school, which ended four
days later with me shovelling an entire sausage
roll into my mouth (which probably wasnt even
technically meat), I ate meat two or three times
a day. So when it came time to say goodbye to
this former dietary staple of mine, I took it pretty
hard. But driven by my desire to bring my body
to optimum health, and later my desire to be as
respectful to animals as I would be to humans, the
transition was made possible. Here are a few tips
I picked up along the way that made abstaining
32
day 9 wellness warrior tips

from animal products the most natural thing ever.
1. Educate yourself on the affect animal products
have on our health: You only have to do a quick
Google search to find enough information to
prove that eating animals and their products is
not very desirable for our health. As soon as I
started to scratch the surface and discovered
that animal products not only contribute to
cancer manifestation and growth, but that they
also promote pretty much every other modern
disease, I was happy to make the change. A
brilliant book to read is The China Study by T.
Colin Campbell.
2. Look into factory farming: This was enough to
turn me. The horrific way animals are treated
in the factory farming system (think millions of
animals crammed together in confined spaces,
forced to live in their own faeces and fed a
steady stream of drugs to keep them alive) is
one of the most inhumane acts known.
3. Understand you dont need meat to get
protein: This is one of the biggest common
concerns when becoming vegetarian, but its
an absolute myth. Getting adequate protein
from plants is easy! Some great sources include
lentils, beans, legumes, quinoa, hemp seeds
and hemp powder, sea vegetables, green leafy
vegetables, nuts and nut butters, seeds and
algae.
4. Out with the old, in with the new: The best way
to go from omnivore to vegan is to understand
that there are many, many tasty alternatives to
meat and dairy.
These include
OLD NEW
Meat
Milk
Cheese
Ice cream
Seitan,tempeh, organic tofu

Oat milk, almond milk, rice
milk, hemp milk
Cheese made from cashews,
Brazil nuts, or any other nut
Coconut milk or Soy milk ice
cream
5. Stick with it: At first it may seem a little strange to

not have any animal products in your meal. You
may even think that its not possible to be full if
you dont have meat on your plate. However,
this is just your ego talking. There is a part in
all of us that is resistant to change and new,
challenging ideas, so it may take a little while for
this part of you to get the message.
If you were to sit down to a complete healthy
vegan meal, with plenty of greens, veggies,
grains, legumes, seeds, and nuts, I can assure
you youll be full and satisfied. You will also leave
the table with a sense of gratitude to yourself for
being so kind to your health and wellbeing, and
the health and wellbeing of our beautiful animal
friends and our beautiful planet. Amen to that.
To learn more about Jess, check out her site

The Wellness Warrior and dont forget to
sign up to receive her daily newsletter!
The time will come when men

such as I will look upon the murder
of animals as they now look upon
the murder of men.
~ LEONARDO DA VINCI
33
day 10 iron
Today we thought we would address one of
the most common questions that a vegan or
vegetarian is asked: What about iron?
Contrary to popular belief, vegans DO NOT
have a higher incidence of iron deficiency.
However, iron is important. Iron helps produce
the proteins haemoglobin and myoglobin, which
carry oxygen in the blood. Iron deficiency can lead
to anaemia, characterized by symptoms such
as fatigue, shortness of breath, dizziness and
headaches.
One thing to keep in mind about iron is that there
are two types of Iron haem iron and non-haem
iron. Haem iron is found in meat and is more easily
absorbed by the body than non-haem iron, which
is the iron found in fruits, vegetables, grains and
nuts. This simply means that vegans should be
conscious of consuming iron to ensure that we
receive enough.
... vegan diets are healthful,

nutritionally adequate and may provide
health benefits in the prevention
and treatment of certain diseases,
and are appropriate for individuals
during all stages of the life-cycle
including pregnancy, lactation, infancy,
childhood and adolescence and
athletes.
~ THE AMERICAN DIETETIC ASSOCIATION
HOW MUCH IRON DO WE REALLY

NEED?
According to Better Health Victoria, the average
person needs to absorb just a small amount of
iron each day to stay healthy (around 1mg for
adult males and 1.5mg for menstruating females).
However, to achieve this we need to consume
several times this amount as not all iron is
absorbed by the body. Adult males require about
8 mg of iron a day and adult females younger than
50 require about 18 mg a day (for women over 50,
the daily requirement bumps down to 8 mg a day).
SOURCES OF IRON
Dried beans and dark green leafy vegetables are
especially good sources of iron, even better on
a per calorie basis than meat. Iron absorption is
increased markedly by eating foods containing
vitamin C at the same time, such as broccoli,
tomatoes and citrus fruits.
Spirulina: 5 mg for 1 teaspoon
Soybeans: 4.4 mg for cup of cooked beans
Pumpkin Seeds: 4.2 mg for 1 ounce (29g)
Quinoa: 4 mg for 4 ounces (113g)
Tomato Paste: 3.9 mg for 4 ounces (113g)
White beans: 3.9 mg for cup
Spinach: 3.2 mg for cup cooked spinach
Dried Peaches: 3.1 mg for 6 halves
Lentils: 3 mg for 4 ounces (113g)
Other foods containing iron include; chick
peas, potatoes, bok choy, almonds, apricots,
watermelon, raisins, nuts, seeds, beans, peas,
and iron-fortified cereals, breads and pastas. As
long as you are eating a variety of wholefoods
each day, you should easily consume enough iron.
If you do find that you are low on iron, we
recommend adding Spirulina to your diet or to
your smoothies or taking a natural iron supplement
called Spa Tone. This is an iron-rich mineral water
found in the mountains of Wales.
34
day 10 recipe
Simple
Quinoa
Salad
INGREDIENTS:
WHAT ON EARTH IS QUINOA?
1 Cup of Quinoa
Tomatoes, diced
Carrots, grated
Avocado, diced
Zucchini, grated
Sprouts
Weve mentioned quinoa more than once during

the program as it is one of only a few plant sources
that is complete source of protein and is also high
in iron, magnesium, calcium and other nutrients. If
youve never heard of it before, we dont blame you
as its not widely known, but it is definitely worth
getting cosy with it. Quinoa (pronounced keen-wa)
looks very similar to cous cous but is actually very
closely related to beets and spinach. The ancient
South American civilisations, the Incas, referred
to quinoa as the mother of all grains. It is also
gluten-free.
DIRECTIONS:
1. Cook quinoa with spices depending on the
flavour you want (mixed Italian spices, cajun,
paprika, etc)
2. Serve Quinoa with the other raw ingredients on
top.
It is cooked similar to rice, by washing first and

then bringing to the boil and simmering for 15-20
minutes. When cooked, it has a light, fluffy texture
and a mild nutty flavour. You can also consume
quinoa raw, but you do need to soak it for a few
hours until it starts to germinate to aid digestion.
When germinated and cooked, you will notice a
little white tail on the seed.
There are a number of varieties, including white
quinoa and red quinoa. Weve noticed that the red
quinoa is more expensive, but we are not aware of
any additional nutritional benefits.
35
day 11 creamy gnocchi video
Today we want to share a cooking show with you

that the Vegan Era CREW did a little while ago. As
you will see, both Mandy and Davey have a little
more hair in this video and we changed our names
to Johnny and MJ! The show appeared on the
global positive news television station, Supreme
Master TV .
Go to our Vimeo account to see the cooking
show
ENJOY!
Part of my reason for

being vegetarian was
because it practices
respect and love for life all
through the day, so three
times a day, you make a
decision to eat things that
have not been killed.
~ NATALIE PORTMAN
36
day 12 skin care
They photograph better

on camera!! Their skin
is clearer, their eyes are
brighter, the bodies are
leaner. Whats not to
love?
Talking about vegan celebrities.
~ MARIANA TOSCA
ACTRESS
Skin care and cosmetic products can be full of all

sorts of nasties, including animal products. If you
take a look at some of the ingredients below and
where they come from, its pretty gross to think
that most people put these products on their skin
every day!
and oils, nervous tissue, egg yolk, and blood. Can

be derived from lanolin. In cosmetics, eye creams,
shampoos, etc.
YUKKY INGREDIENTS
Elastin - protein found in the neck ligaments and

aortas of cows. Similar to collagen.
There are many ingredients that could be derived

from animals, but here is a list of a few of the
common ones and where you might find them
lurking. Please refer to the appendix page for a list
of ingredients to avoid.
Gelatin - protein obtained by boiling skin, tendons,

ligaments, and/or bones with water. From horses,
cows and pigs. Used in shampoos, face masks,
and other cosmetics
The Ingredients to Avoid list was focused only on

dietary ingredients. We know we know, there are
so many things to keep in mind when you are a
vegan! But please dont be too overwhelmed....it
gets easier as you go along. You can only do your
best!
Carmine/cochineal/carminic acid - pigment
from the crushed female cochineal insect. Often
found in red lipsticks.
Casein/caseinate/sodium caseinate - a milk
protein used in many cosmetics, hair products
and beauty masks.
Collagen - fibrous protein in vertebrates. Usually

derived from animal tissue.
Keratin - protein from the ground-up horns,

hooves, feathers, quills, and hair of various
animals. In hair rinses, shampoos, permanent
wave solutions.
Lanolin, Lanolin Acids, Wool Fat, Wool Wax
- A product of the oil glands of sheep, extracted
from their wool. Used as an emollient in many skin
care products and cosmetics and in medicines
Placenta, Placenta Polypeptides Protein Afterbirth. Contains waste matter eliminated by
the fetus. Derived from the uterus of slaughteblack
animals. Animal placenta is widely used in skin
creams, shampoos, masks, etc.
Cholesterol - a steroid alcohol in all animal fats

37
day 12 skin care

Stearic acid - most often refers to a fatty substance
taken from the stomachs of pigs. Can be harsh,
irritating. Used in cosmetics, soaps, lubricants,
candles, hairspray, conditioners, deodorants,
creams, chewing gum, food flavouring.
Urea/carbamid - excreted from urine and
other bodily fluids. In deodorants, ammoniated
dentifrices, mouthwashes, hair colourings, hand
creams, lotions, shampoos. Used to brown
baked goods, such as pretzels.
CRUELTY-FREE PRODUCTS
When we first started on our vegan adventure,
skin care was probably the one area that lacked.
Though today, there are some great companies
out there that focus on giving us a choice of buying
products that are Cruelty Free and Not Tested on
Animals. We have lots of beautiful options on the
Vegan Card, so check out the list here.
IN YOUR BEAUTY CABINET

If you are not sure about some of the products
or ingredients in your beauty cabinet, then you
might like to check out the Skin Deep Cosmetic
Database to learn more. You can search your
products, brands, specific ingredients and
learn more about the potential health dangers
associated. You can even just enter the word
Vegan and see a list of all of the products with
vegan in the description.
You can also search the PETA Database for
companies that do and dont test on animals.
For a list of all of the vegan skin care and cosmetic
companies in Australia that have been accredited
by Choose Cruelty Free, check out this link.
While its good to be aware of the ingredients
above and keep an eye out to avoid them, the
easiest thing to do is watch out for one of these
symbols on the packaging:
38
day 13 substituting eggs

If you are vegan, then you have made the
compassionate choice not to eat eggs. Hooray
for little chickies! Some people dont understand
this choice as they do not consider an egg to be
a life. However, an egg still contains animal tissue
and, whether it is fertilised or not, it is part of the
lifecycle of a chicken.
In addition to this, the cruel practices that are now
in place to raise egg-laying chickens are appalling.
Nearly 80% of all eggs come from intensive battery
farms and the remaining 20% are labelled freerange. Unfortunately, the marketing companies
have done a great job in fooling lots of people in to
thinking that choosing free-range is choosing to
buy eggs from happy, healthy chickens. The truth
is that the laws surrounding the label free-range
are very loose, to say the least. To be labelled
free range they have to have some access to an
outside area during the day. There are no universal
or legally binding laws to keep them well looked
after so unless you are raising the chickens in your
own backyard, its virtually impossible to know
how the chickens are treated.
EGG SUBSTITUTES
Luckily for us vegans,
we dont need eggs for
anything! We dont need
eggs for protein, thats
for sure, as we can easily
get it from plant sources.
We dont even need
eggs to bind cakes or
make them rise. There
are plenty of other
ingredients that can
do that for us. Now if
only every bakery and
cafe could use egg
replacer....
As you can see if some of our recipes, such as the
Zucchini Date Muffins from Week 1, you dont
even necessarily need to buy an egg replacer like
the Orgran one shown above. If a recipe calls
for eggs to bind it, you can simply switch it for
something else, such as apple sauce. Yay!
But there is no point ranting on about that here...

youve already made the switch!
I just dont understand the

difference between an egg with a
baby chicken inside of it, and an
egg with an egg in it.
~BRITTANY S. PIERCE
(FROM GLEE)
39
day 14 choose organic
Theres no doubt that eating a healthy vegan diet

is doing wonders for that precious body of yours.
But even veggies just aint what they used to be!
So, choosing to include some certified organic
fruit and vegetables wherever possible can have a
number of benefits.
BENEFITS OF ORGANIC
1. Organic food tastes better. Organic farming starts
with the nourishment of the soil, which leads to
the nourishment of the plant and, ultimately,
our palate. Many people prefer organic food
because they consider it tastes better.
2. Organic food production helps protect future
generations. The average child receives
approximately four times more exposure than
an adult, to at least eight widely used cancercausing pesticides in food.
3. Organic food has higher levels of nutrients. There
is now plentiful research findings that show
organic food is far superior in vitamin, mineral
and nutrient content. They are especially higher
in antioxidants, vitamin C, iron, magnesium,
calcium, and phosphorus. Organic foods have
higher levels (up to six times) of salicylic acid.
Salicylic acid is produced naturally in plants as a
protective compound against stress and disease.
Salicylic acid acts as an anti-inflammatory and
helps combat hardening of the arteries.
4. Organic farming methods prevent soil erosion

and build healthy soils. Organic farms protect
the environment by building soil organic matter
and by mimicking natural systems rather than
relying on synthetic fertilisers and pesticides.
5. Organic farming helps protect water quality.
Pesticides and other chemicals widely used
in conventional farming contaminate ground
water and rivers and pollute primary sources of
drinking water.
6. Organic food is free of artificial additives. Organic
food doesnt contain food additives which can
cause health problems such as heart disease,
osteoporosis, migraines and hyperactivity. The
use of hormones and other growth promotants
are prohibited in organic production.
7. Supports smaller, and often local, farmers.
Organic farming has been shown

to provide major benefits for wildlife
and the wider environment. The best
that can be said about genetically
engineered crops is that they will
now be monitored to see how much
damage they cause.
~PRINCE CHARLES
40
day 14 choose organic

A little while ago, the Vegan Era CREW put
together a video on organic farming. We went to
the Eumundi Markets, visited an organic vegetable
farm and more! You can see the video on our
Vegan Era YouTube account -
We hope you enjoyed our little journey!
THE DIRTY DOZEN

Sometimes it isnt always practical to buy everything
organic, so its helpful to know which fruits and
veggies are likely to be more contaminated than
others. The following fruits and vegetables are
known as the dirty dozen because they are
contaminated with the most amount of pesticides.
Therefore, its best to choose organic wherever
possible.
1. Peaches
2. Apples
3. Sweet bell peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes
11. Carrots
12. Pears
THE CLEAN 15
The following items are considered the cleanest
fruit and vegetables, so you could consider buying
these non-organic.
1. Onions
2. Avocados
3. Sweet corn
4. Pineapples
5. Mangoes
6. Asparagus
7. Sweet peas
8. Kiwi
9. Cabbage
10. Eggplant
11. Papayas
12. Watermelon
13. Broccoli
14. Tomatoes
15. Sweet potatoes
ALWAYS WASH!
Whether you are buying organic or not, its always
best to wash your fruits and vegetables properly.
You do not need to purchase a specialty wash,
which will often add to the chemical load of your
produce and cost you money. Simple household
ingredients such as vinegar or salt will remove
many of the pesticides and bacteria. Rinse your
produce first in cold water and then prepare a
mix of approximately 1 teaspoon of sea salt to 1
cup of water. Soak the produce for a couple of
minutes and then rinse thoroughly with water. Dry
off the fruit and vegetables before putting them
away to ensure freshness or wash them as you
go, just before using.
41
W E E K
three
benefits of a vegan lifestyle

PANTRY:
Lots Of Fruit And Veggies! Including:

Oranges
Lemons
Limes
Pineapple
Strawberries
Cherries
Mangoes
Bananas
Medjool Dates
Cauliflower
Potatoes
Cucumber
Spinach
Silverbeet/Kale
Broccoli
Cherry Tomatoes
Carrots
Capsicums
Celery
Beetroots
Avocados
Zucchinis
3 x Chilli
Asparagus
Mushrooms
Sprouts
Fresh Ginger
Fresh Garlic
Onions
Fresh Herbs
Quinoa
Cous Cous
Pasta
Miso Paste
Lasagna Sheets
Soy Sauce/Tamari
Sundried Tomatoes
Tinned Tomatoes
Agave Nectar
Vanilla Extract
Carob Powder, Cacao Powder or Cocoa
Organic Sugar
Plain Flour
Wholemeal Flour
Flax Seed Meal/Almond Meal
Olive Oil
Olives
Baking Powder
Cream Of Tartar
Baking Soda
Rice Cakes
Soy Milk/Rice Milk
Shredded/Desiccated Coconut
Vegan Cereal
SPICES:
Cinnamon
Turmeric
Cumin
Garum Masala
Cayenne Pepper
Celtic Sea Salt or Himalayan Crystal Salt
Vegetable Stock
FREEZER:
Frozen Berries (Smoothies)
Vegan Chicken Pieces
Vegan Pastry or Pie Crust
FRIDGE:
Extra Firm Tofu
Silken Tofu
Sprouted Bread
Nuttelex
Vegan Cheese
Vegan Yoghurt
OTHER:
1 Thai Coconut
Sunflower Seeds
Walnuts
Pinenuts
Brazil Nuts
Almonds
Pecans
1 pack Plain Mochi (Asian Store)
Cashews
Chia Seeds
43
week 3 meal planner

WEEK 3
MONDAY
Breakfast
TUESDAY
Fruit
Fruit Salad
Sprouted
bread with
fried onion,
tomatoes
and
mushrooms
(pg. 31)
Cereal with
homemade
almond milk
(pg. 62)
Easy-Peasy
Mushroom
Risotto
(pg. 62)
Ginger Salad
(pg. 72)
Fruit Salad
Lemon
Pepper
Zucchini
Pasta
(pg. 61)
Lunch
WEDNESDAY
Chilli
Maple Tofu
Scramble
(pg. 61)
THURSDAY
Fruit
Salad with
Coconut
Cream
Vegetable
Juice
FRIDAY
Fruit
Smoothie
Cereal and
fruit with
homemade
almond
milk
(pg. 62)
Pizza
wraps w/
left over
chapati
bread
(pg. 57)
Zucchini
Raw Curry
Pasta w/
In A Hurry
tomato,
(pg. 73)
basil and
olives or left
over sauce
from raw
lasagna
(pg. 73)
Bliss Balls
(pg. 62)
Smoothie
Fruit and
Nuts
Fruit Salad
Potato and
Chickpea
Curry w/
Chapati
Bread
(pg. 64)
Raw
Lasagna
(pg. 73)
Veggie Stir
Fry with
Brown Rice
(pg. 15)
Eating Out:
Mexican
Use left over

risotto from
yesterday
SATURDAY
Zucchini
Date
Muffins
(pg. 23)
Vegetable
Juice
Quinoa
and veggie
stuffed red
peppers
(pg. 70)
Raw
Falafel
(pg. 63)
Dessert
No Bake
Brownies
(pg. 72)
Bliss Balls
(pg. 62)
Pot Pie
(pg. 74)
Order
anything
with refried
beans (no
cheese
or sour
cream).
Lemon
Sorbet
Vegan
Breakfast
Burrito
(pg. 60)
Seeds
and Nut
mix
Snacks
Dinner
SUNDAY
Raw
Lasagna
(pg. 73)
Roast
Cherry
Tomato
Salad
(pg. 68)
Coconut
Cheeze
Cake
(pg. 74)
Choc
Beet Cake
(pg. 75)
44
day 15 our home - planet earth

Congratulations! Youve made it to week 3!
Today we want to talk to you about the benefits of a
vegan lifestyle for our beautiful home. We all know that
we are causing an enormous amount of destruction
to the Earth with our practices at the moment, but
its quite startling to see that the industry that does
the most damage is actually the livestock industry.
The Vegan Era CREW feel that its important for
people to know this information, which is why we
have a billboard campaign running highlighting
how a vegan lifestyle can save the planet. It went
all over Queensland, Australia and had a great
response. There is so much information out
there and we could spend 3 weeks just on the
environmental benefits alone, but we just wanted
to give you some of the basic facts so that you
can feel extra good about all the wonderful work
you are doing for the planet!
To tell you more about it, wed like to introduce
you to Gerard Wedderburn-Bisshop who is the
Executive Director of the World Preservation
Foundation. Below are some excerpts from his
paper, Livestocks Environmental Impacts.
OUR ECOLOGICAL FOOTPRINT

In one generation, our attitudes towards the ecosphere
that supports us have changed dramatically. We
once believed that the land was ours to conquer, to
tame and to turn into productive agricultural land and
to use for mining, cities and transport. We now know
there are limits. We now know that we have exploited
our natural resources beyond their limits, using more
resources than the world can regenerate. We are like
a wild child, spending up on our credit card with no
way of paying.
The Earth now needs 1.5 years to generate
what we use in a year.
THE MONSTER WHO ATE THE WORLD

Some argue that we have over-populated earth,
that we should reduce the number of people.
However, the human population is small compared

with the number of livestock. Each year, we breed
64 billion animals for meat, milk or eggs - thats
right, every person on the planet has a personal
entourage of 10 animals.
The World Health Organisation (WHO) reported
in 2002 that one-third of the worlds people
place an undue demand on land, water and
other resources required for intensive food
production, which makes the typical Western
diet not only undesirable from the standpoint of
health, but also environmentally unsustainable.
WHO recommends that people eat mostly plantbased foods rich in fruits, vegetables, pulses and
legumes, and minimally processed starchy foods.
COWS, PIGS AND CHICKENS THAT

CUT DOWN TREES
Deforestation is continuing at a rapid pace: 13
million hectares per year.
Large scale, export-oriented agriculture is now the
main driver, much of which is animal agriculture.
The end result is that clearing for pasture and
feed for livestock is responsible for 60-80 percent
of global deforestation.
Deforestation is not confined to developing
countries....The Australian state of Queensland
has been using satellite data to monitor tree
clearing for more than 20 years, and over that time
for every kilogram of beef produced, 100 square
metres of trees were cleared.
Offsetting carbon-dioxide emissions by planting
trees is now very convenient...However,these
programs are insignificant when compared with tree
clearing for agriculture. For example, in Australia,
for every tree planted, 100 are cut down, and 90
percent of the tree clearing is for grazing pasture.
People who take the tree-planting option to offset
air travel emissions, but continue to eat grazed or
lot-fed animals are deluding themselves.
45
day 15 our home - planet earth
WHAT ABOUT THE OCEANS?

Ocean dead zones and oxygen depleted zones
are rapidly increasing, the ocean is acidifying,
and many ecosystems have collapsed - and the
causes are easily identified: overfishing due to
humanitys voracious appetite for sea food; climate
change (which we shall later see is partly caused
by livestock); and nutrient runoff.
Nutrient runoff, the main cause of dead zones, is
well documented. The major sources of pollution
are: animal wastes (both on land and on fish
farms); antibiotics and hormones; chemicals
from tanneries (*which tan leather); fertilisers and
pesticides used for feed crops; and sediments from
eroded pastures. The greatest source of reactive
nitrogen is animal waste, which receives almost
no treatment as it flows to rivers and oceans.
CLIMATE CHANGE
Climate is impacted by livestock production
in several ways. Firstly, clearing the forests for
grazing and crops has a significant impact on both
the local and regional climate. It alters land surface
reflection, vegetation leaf area, evaporation and
transpiration - all of which are vital in climatic
processes that occur between ecosystems and
the biosphere.
Secondly, livestock are a major emitter of
greenhouse gases. Ruminants (cows, buffalo,
sheep and goats) have a complex digestive
system that produces methane directly in their gut
by enteric fermentation, which is then belched into
the atmosphere...Methane is a strong greenhouse

gas, having 25 times the warming effect of carbon
dioxide over 100 years. Research has indicated
that enteric methane emissions from Australian
livestock, averaged over 20 years, far exceed the
carbon dioxide emissions from all Australian coalfired power stations.
If all animal agriculture ceased 60-80 percent of
global deforestation (responsible for over a quarter
of global carbon dioxide emissions) would cease;
fire for deforestation and pasture maintenance
would cease (80-90 percent of open fires are
deliberately lit); 70 percent of all agricultural land
could be returned to forest or natural grassland,
drawing down at least 20 years of carbon dioxide
emissions in above and below-ground carbon.
This natural, low cost and large scale draw down
of carbon dioxide is the basis for a study by the
Netherland Environmental Assessment Agency,
which reported that a global transition to a lowmeat diet would reduce climate change mitigation
costs by about 50%, a no-meat diet would reduce
mitigation costs by 70%, while an animal-free diet
would reduce costs by 80%.
Every age has its massive moral

blind spots. We might not see
them, but our children will.
~BONO, U2
46
day 16 vegan fashion

When people think of a vegan they usually think
only of what we choose to include (or omit) from
our plate. But many vegans try their best not to
harm animals in any aspect of their lives, and this
includes the wardrobe.
You cannot fake chic,

but you can be chic in
fake fur.
~ KARL LAGERFELD
Materials and fabrics that are derived from animals

include leather, fur, wool, silk, duck down and
feathers.
Many people can understand why you would
choose not to wear fur, because the practices in
the fur industry are now widely known. But many
are under the assumption that leather is just a
by-product of the meat industry and that taking
wool from a sheep doesnt harm the animal. And
we had no idea that thousands of silk worms
are boiled or steamed alive to harvest silk or that
down is plucked from the ducks underbelly while
they are still alive. Its awful when you start to look
in to the practices that we undertake these days,
all in the name of fashion.
So, weve put together an eBook specifically
about Vegan Fashion. You can download it for
yourself here.
to cut dinner-plate-sized chunks of skin and

flesh from the backsides of the lambs often
without anaesthetics.
Every year billions of animals are killed for
leather. It then takes a huge amount of energy
and hazardous chemicals, including mineral
salts, formaldehyde, coal-tar derivatives, and
various oils, dyes, and finishes, some of them
cyanide-based, to preserve the skins and also
tan them. These chemicals affect the locals
who work in and live near tanneries.
2600 silk worms are steamed or boiled alive to
produce just 1 pound of the finest silk.
FAIR TRADE
It takes more than 60 times more energy to

produce a fur coat from ranch-raised animals
than to create a synthetic one.
Its not just animals who suffer for fashion either.

There are 200 million child labourers in the world
today - many of them being forced to work to
create cheap clothes for us here in Australia and
other western countries. This is where terms
such as fair-trade and ethically-produced start
to become important. Surprisingly, there are
even sewers and other workers in the Australian
fashion industry that are being exploited. These
employees are typically new refugees to Australia
who speak little English and are subsequently
taken advantage of. Ethical Clothing Australia has
recently been established to ensure a fair wage
and decent conditions for all employees in the
Australian textile, clothing and footwear industries.
Over 20 million merino breed lambs are mulesed

each year (they are farmed for wool). This is a
gruesome procedure in which shears are used
We hope this has given you something to think

about in terms of compassionate fashion and we
wish you a beautiful day!
Please note, while we have included designers

such as Stella McCartney, her range is not 100%
vegan - she still uses some silk and wool but all of
her handbags and shoes are NOT leather.
THE FACTS
To give you a quick snapshot, here are some of
the facts:
Over 50 million animals still suffer and die
because of the fur trade.
47
day 17 raw vegan
VENUS & SERENA WILLIAMS
After being diagnosed

with an incurable disease
and pulling out of last years
US Open, Venus Williams and her
sister Serena have switched to a
raw vegan diet. Last week Venus
was back on the court feeling
better than ever. Hooray for the
raw vegan diet!
After a couple of days of learning more about the

environment and vegan fashion, we thought it was
time to get back in to the nutritional side of vegan
living. We know that many of you have chosen to
make the switch for health reasons, so we thought
it was time to introduce you to eating a raw vegan
diet. Up until now weve tried to include a mixture
of raw and cooked foods in the meal planner,
introducing more and more raw goodness with
each new week. We want to make sure that you
dont feel hungry, are loving the food you are eating
and arent shocking your system too much. But
the benefits of incorporating more raw/uncooked
whole foods in to your diet are enormous so its
time we took a closer look.
The Vegan Era CREW first decided to go vegan,
and then 100% raw vegan, when Mandy was
diagnosed with cancer. It didnt take too much
research to realize that this was the best thing that
she could do for her body. We both did a week
long juice fast and then ate a completely raw diet
and couldnt believe how amazing we felt. After
meeting with her holistic doctor, Mandy then
moved in to a low sugar, raw vegan diet which
meant cutting out a lot of the fruits as well. We
became pretty creative in the kitchen at this point!
Someone who is well known and respected in the
world of raw eating is Casey Lorraine Thomas.
So we couldnt think of a better person to ask to

introduce you to raw eating. See below for her tips
on going raw.
RAW DONE RIGHT

Raw food is nutritious, rich in enzymes, energyenhancing, keeps you looking and feeling young
and allows deep cleansing which is the key for
preventing health and body degeneration.
The popularity of raw foods is growing: it has
become increasingly trendy to go raw, and raw
foods are gaining respect and acceptance in the
mainstream medical community.
However not all raw food diets are healthy. Eating
raw cheesecake, dehydrated nut burgers and high
fruit and fat smoothies every day will not make
you feel light, clean and energetic. While this is
certainly a step up from fast food, it will not bring
you the results I have guided thousands of clients
to achieve.
To really benefit from a raw food diet, the key is
to focus on clean raw recipes, meaning they are
well combined to allow for efficient, easy nutrient
assimilation and digestion, as quickly as possible,
and allow for deep cellular cleansing. It also means
implementing lifestyle practices such as colon
cleansing and movement to support your body to
48
day 17 raw vegan

eliminate old acidic waste matter that is causing
dis-ease and ageing.
The core of your raw food diet should be fresh
vegetables peppered with some other foods and
drinks for variety, fun and emotional comfort.
Instead of focusing on dense, hard to digest nut
this and dried fruit that, learn how to master the
art of making vegetables mouth watering!
HOW TO TRANSITION TO A HIGH RAW

DIET
If you are coming from a diet of highly processed
food, red meats, pasteurised cows dairy, refined
sugars and salts, jumping into an all or high raw
diet will be very challenging for your body to deal
with.
Instead of going from junk food diet to raw diet,
aim to make 50% of your diet fresh vegetables in
the form of hydrating, alkaline juices, smoothies,
soups and salads and eat high quality whole foods
to accompany your vegetables.
I recommend the first steps you take are:

1. Include 1L of freshly pressed green vegetable
juice daily before your breakfast meal each day
on an empty stomach.
2. Add a large salad or raw soup to every meal.
Never eat a dense or processed food without
a heaping pile of beautiful, colourful vegetables
with a delicious healthy dressing.
3. Slowly add more fresh food and decrease the
processed and dense foods you eat. Always eat
your fresh juices, salad, soups and smoothies
before any other foods, even cooked whole
foods. This will facilitate better digestion and fill
you up on the foods that will transform your
body and health. Over time your desire for the
other foods will decrease and eating a high
or all raw diet will become easy, habitual and
pleasurable!
Your body will be much more able to deal with the

transition to a clean diet if you move slowly and
steadily towards a higher raw diet than if you go
from zero to a hundred overnight.
Most of all, embrace a high raw diet with purpose

but keep pleasure as your main goal. Which raw
vegetables bring you pleasure and can you create
into amazing recipes that have you excited for your
meals? What experience do you want for your life
and your body and how does eating a high raw,
clean diet support that?
Pick one or two changes you can make immediately

and commit to these. Once you have created a
habit with these changes, you can add in more.
Commit to what serves your highest good and

then enjoy the freedom and energy a healthy raw
lifestyle provides. I support you!
Get into colon cleansing via enemas and

professional colonics to support your body as it
shifts and rejuvenates from the cells out with your
cleaner diet of hydrating, living foods.
Love, Casey
Casey Lorraine Thomas, expert Detox, Health

and Life Coach, shows you how to get radiant
health and energy, lose weight and heal naturally
so that you can live the life you want in a body you
love.
49
day 18 travelling vegan

As custodians of the
planet it is our responsibility
to deal with all species
with kindness, love, and
compassion. That these
animals suffer through
human cruelty is beyond
understanding.
~ RICHARD GERE
Being vegan is easy at home. You know exactly

where to go to find all of your groceries and you
know exactly which restaurants youll be able to
get a meal at. But travelling to a different city can
be very different. It can be a little daunting - what if
you cant find something to eat? What if they dont
even know what vegan means?
So weve put together some tips on travelling
vegan so that you can feel confident sticking to
your values even when you are on the other side
of the world.
IN TRANSIT
The last thing you want is to be hungry when
you first arrive at your holiday destination, so its
important to plan your meals during transit. This
will depend on the mode of transport and the
travel time. If you are flying by air plane, then
you will need to organise your vegan meal in
advance. ALL airlines offer a vegan option, with
some of them offering a vegan Asian meal, a raw
meal (which usually isnt completely raw) or a fruit
platter. Keep in mind that if you are on a long flight
then you will tend to eat simply out of boredom.
When you are sitting down for long periods then
you dont need much energy, so its best to eat
light meals such as fruit and drink plenty of water.
According to Harvard Medical School, not eating
at all during the flight can help you to beat jet lag.
Its also a good idea to take a refillable filtered water

bottle so that you can drink safe water anywhere
you go.
SNACKS
Even if you have organised a vegan in-flight meal,
its a good idea to carry some snacks with you.
The airline may stuff up your meal or you may
not be able to get something at the airport if you
stopover. Many airports now have juice bars and
healthy options so you can usually find something
to eat, but not always. This could be a packet of
nuts, some fruit, energy bars, carrot and celery
sticks, or all of the above. We also like to pack
some instant noodles so that all we have to do
is add hot water (and vegetables if possible)
for an instant meal. Even if you are travelling
domestically, its still a good idea to carry snacks
with you, regardless of your mode of transport.
Unless you are in a major city, you could struggle
to find something to eat in other parts of Australia.
The below image is a picture of the food Mandy
took overseas recently. It includes a zip lock bag
with 2 cakes of instant noodles, soy sauce packets,
a zip lock bag with some chopped up vegetables,
a zip lock bag with some cous cous and spices, 4
RAW food bars, a block of chocolate, a little travel
cutlery set and bowl, a travel mug and tea bags,
50
day 18 travelling vegan

and a filtered water bottle. This way, all Mandy
needed was some boiling water and she could
have noodles or cous cous and lots of snacks.
She had a few international flights so this got her
through to her destination.
RESTAURANTS
Its a good idea to do some research in advance so
that you have a few vegan options in mind before
you arrive. Check out Happy Cow, or download
their smart phone app for a comprehensive list
of vegan and vegan-friendly places all over the
world. The phone app will actually work out where
you are and then give you a list of all of the closest
restaurants to you and their exactly distance from
where you are standing.
Another option is to find local vegan blogs or
the local vegetarian society for their tips and
recommendations.
LEARN VEGAN IN THEIR LANGUAGE
AT YOUR DESTINATION
Depending on whether you are staying in a home
or in a hotel room, you will have different facilities.
If you have a full kitchen then it is easy to get some
groceries and cook for yourself but if you only
have a kettle, then you may need to get a little bit
more creative with your meals. Some easy meals
that can be prepared with limited facilities include
instant noodles, cuppa-soups, instant porridge,
raw sushi (rolling up some raw vegetables in a nori
seaweed sheet), rice paper rolls (dip the rice paper
in hot water and fill with raw vegetables), kelp
noodles, rice crackers with avocado or hummus,
etc. Its always handy to carry your own bowl and
set of cutlery so that its nice and easy for you to
prepare a meal on the go.
If you are travelling to a place where English is not

their first language, make sure you know how to
ask for vegan food in their language. They may
still have no idea what you are talking about but
its definitely worth a shot! Its also a good idea to
be able to say what you dont eat so that you can
narrow it down for them if things get tricky. For
example, learn how to say, No meat, no dairy, no
eggs.
To make things very easy, you
can purchase a Vegan Passport
online which is a multilingual
phrase book with over 56
languages to ensure you are
explaining things correctly! There
is also a phone app for this as
well.
51
day 19 b12
One of the concerns that can arise when adopting
the compassionate vegan diet is whether it
provides enough vitamin B12. Vitamin B12 is
primarily responsible for healthy red blood cell
formation and plays an important role in the health
of nerve tissue and brain function. Symptoms of
a B12 deficiency include fatigue and a weakened
immune system resulting in more susceptibility to
colds and other illnesses.
How to obtain B12 on a vegan diet is a heavily
debated issue as it is typically found in animal
products. But neither animals, nor plants produce
B12. Microorganisms, primarily bacteria, are
the only known organisms that manufacture
B12. Presumably, before the advent of modern
hygiene, chemically-treated water and modern
agriculture practices, the bacteria in the soil, water
and on plants provided traces of B12. These are
no longer reliable options. So B12 deficiencies are
not caused by choosing to omit animal products
from the diet, but by the hypersanitization of our
modern society.
Although we dont need much B12 in the body, it
is very important to ensure we are getting enough
of it. A blood test is the best way to find out if you
have a deficiency so its a good idea to consult
your doctor if you suspect you might be low.
WHERE TO GET IT
There are a number of ways to ensure that you are
getting enough B12. The easiest way is through a
B12 supplement. But not all B12 supplements are
created equal. From what we understand, the best
option is to find a B complex that also contains
other members of the B vitamin family, such as folic
acid. This helps to ensure that supplementation of
B12 does not create imbalances of other vitamins
in your body and that they work synergistically to
increase your B vitamin levels.
People think of animals as if they

were vegetables, and that is not right.
We have to change the way people
think about animals. I encourage the
Tibetan people and all people to move
toward a vegetarian diet that doesnt
cause suffering.
~ THE DALAI LAMA
an abundance of vitamins and minerals - without
the problems posed by animal fat and cholesterol
- but its essential to include a source of vitamin
B12. And it couldnt be easier to do. So it is the
one supplement that you may like to include in
your diet.
However, there are ways to include vitamin B12 in
your diet without adding a supplement. There are a
variety of foods that are fortified with B12 including
orange juice and cereals. By simply including 1
serving of fortified cereal daily, you will obtain all
the B12 you need. Other plant-based foods which
have been reported to contain vitamin B12 include
a particular brand of nutritional yeast called Red
Star Nutritional Yeast, tempeh, miso and seaweed,
though some doctors and nutritional experts have
debated that these foods are a reliable source of
B12.
The most reliable source of B12 is through
a supplement or fortified foods. Dr. Neal
Barnard recommends taking a B12 tablet
once or twice a week.
I know what youre thinking..if a vegan diet is the

optimal diet for my health, why would I need to
supplement it? The Physicians Committee for
Responsible Medicine say that, Overall, vegan
diets provide better nutrition than any other kind of
diet - with plenty of protein, calcium, and iron, and
52
day 20 a soulful journey

To become
vegetarian is to step
into the stream which
leads into Nirvana.
~ BUDDHA
As you embark on this beautiful, compassionate

journey to being a Vegan, you will notice many
changes. Not only are you witnessing that your
health is getting better, your skin is most likely
clearing up, all those little aches and pains
vanishing and you are feeling lighter. This is no
coincidence.
During the past 19 days you have come across
some amazing statistics and information that
highlight how damaging eating meat, dairy and
eggs is on our amazing bodies.
However, today, we wanted to talk with you about
your soul, your inner self, your little being or what
ever you like to call it.
We can all feel it, and we all know that there is
something inside all of us. It is no coincidence
that when we do something good, we feel uplifted
and beautiful inside. Alternatively when we do
something bad or inflict harm, we feel terrible. It is
like a big sledge hammer has hit us and is keeping
us down. This feeling that we get that hangs over
our heads, holds us down, or uplifts us is our own
Buddha nature, divine or true self.
You know, when you look back on a lot of the
past Masters that have graced this beautiful earth,
they were all vegetarians. They never harmed
any sentient being and preached for all to live in

Peace. The reason why, is that they all know that
in order for our selves to have Peace, we must first
start by selflessly abstaining from eating the flesh
of another being. Only in that way, can we all feel
truly blessed and at ease within ourselves.
In our seminars that we hold, David often talks
about his experience when he first dropped meat
from his diet. He tells of how he had just finished a
run through the national park. When he stopped,
he paused and placed his hand on a tree. To his
total shock and amazement, he could feel the
energy of the tree. It was like the whole world was
talking to him, and he could feel the energy of all
beings on the Earth.
That feeling comes from the fact that he made the
choice to no longer harm another sentient being.
Because that choice was made, it was as though
the world opened up and revealed its true beauty.
That is a feeling that all humans should feel on this
Earth.
By you making this simple choice, you are saving
hundreds of sentient beings. Not only that, you are
freeing our beautiful animal friends from a life born
into bondage. You are no longer letting pigs be
born into a cage, raised for slaughter. You are no
longer allowing a calf to be raised in a cage so that
53
day 20 a soulful journey

they do not deplete the milk of its crying mother.
You are now giving life back to our beautiful little
chickens, so that they may be born without having
their beaks and feet clipped. You are allowing our
beautiful cows to roam free in an open paddock
without the threat of having a bolt put through
their heads.
The obvious fact is, that when we make the choice
to walk the path of Love, Peace and Compassion
we turn our back on death. We make the choice
to protect a life, rather than destroy it. We make
the choice to walk the path of the saints, and our
beautiful inner being knows this.
From the bottom of our hearts we thank you so

so much for taking the time and allowing your true
nature to walk the path of love and light. Thank
you for saving all our animal friends that bring us
so much love and happiness everyday of our lives.
You are a true saint, and Heaven will bless
you for your beautiful gift of life that you are
giving back to all beings on our amazing Earth.
Below is a snapshot of how many beautiful animals
you can save. Can you imagine if ALL humans
stopped eating animals....we would have Heaven
on Earth. This is a New Years wish that Vegan Era
prays for every day.
That is why we feel so light, and happy and bounce

around the place. That is why we sleep better at
night, and walk with a clean conscious. That is why
we have more Peace with our friends and family
and that is why we can feel the energy around
us. We are connected again with our true, loving
nature and it is like the whole universe opens up to
us and you can feel the Love and Peace pour into
our hearts and souls.
54
day 21 congratulations
Now the vegetarian diet is
benevolent, so it will bring you
happy energy and that in turn
will breed more happiness,
will attract more happiness
and when youre happy
everything will be better.
~ SUPREME MASTER
CHING HAI
Congratulations! You made it to day 21!
We just want to say thank you, from the bottom of
our hearts, for participating in the 21 Day Live Vegan
Program. We hope youve enjoyed the program and
feel confident about continuing your journey as a
happy, healthy vegan!
PLEASE HELP US IMPROVE

Were always looking to improve the program and
would greatly appreciate your feedback. Please
send an email to david@veganera.com
Thank you so much for this - we really appreciate it!
RECAP
DONT STRESS
Over the last 3 weeks weve covered everything

from where to get your protein and B12, to vegan
skin care and fashion, vegiquette, travelling vegan,
baking without eggs, the environmental benefits and,
of course, lots of recipes! But if there is something
else that we can help you with, please dont hesitate
to contact us. We are always here for you.
Finally, we just want to say dont stress out too

much about being the perfect vegan. Weve
realized that this is virtually impossible! From
car tires to plastic shopping bags, pretty much
everything has small traces of animal products in
them. So have fun and do your best. Enjoy life to
the fullest knowing that you are giving life, instead
of taking it, every single day. Take a moment to
feel the peace, compassion and love that you are
now exuding from every pore and from your very
soul. Know that you are doing the best thing for
your beautiful body and spirit; you are saving our
precious animal friends from harm and you are
saving our beautiful planet from further destruction.
RESOURCES
Dont forget that we have lots of resources on the
Vegan Era site so if you have any questions, chances
are youll find an answer there somewhere.
DONT FORGET TO KEEP IN TOUCH!

We enjoyed meeting you (even if it was only virtual!)
and would love to keep in touch and hear how you
are going. You can find us on:
YOU ARE AMAZING!
Instagram Facebook Twitter

You Tube Vimeo
55
A P P E N D I X
recipes & resources
Appendix recipes
GREEN TROPICAL SMOOTHIE
PIZZA WRAPS
INGREDIENTS:
INGREDIENTS:
2 Average sized bananas or one very large

banana
200g Tomato Paste
1 Mango
100g Pineapple Pieces
Almond milk or water (pg. 66)

Frozen berries
Handful of spinach or silverbeet
Spirulina
100g Soy Cheese (we love Notzerella cheese)

100g Olives
200g Sundried Tomatoes
200g Mushroom
Lebanese Bread
Italian Herbs
DIRECTIONS:
1. Cut all fruit into pieces place in blender
2. Add enough liquid to just cover the fruit
3. Quarter half a teaspoon of spirulina (optional)
(Note: spirulina has a very strong and distinct
flavour use sparingly)
4. Blend, pour and enjoy!
Note: For an Ice cold smoothie you can cut fruit
into pieces and freeze prior to blending.
DIRECTIONS:
1. Dice mushrooms and tofu
2. Grate cheese or peel cheese into thin slices
using potato peeler
3. Spread tomato paste and Italian herbs evenly
on Lebanese bread
4. Sprinkle mushrooms, olives, tofu pieces,
sundried tomatoes and pineapple pieces
evenly on Lebanese bread.
5. Roll the bread and distribute cheese evenly
along the inner fold of the bread (note: this will
keep the pizza wrap together after its melted
in oven)
6. Place pizza wrap/s on tray with the edge of
the wrap that has the cheese on it placed
down.
7. Place tray in pre heated oven 230 degrees
Celsius for approx 3-5 minutes or until the
bread is slightly brown.
8. Serve with salad and avocado
Note: you can also place cheese on the ends or
one end of the wrap to completely seal it which
will prevent anything from falling out of the ends
when eating.
57
Appendix recipes
SILVERBEET SALAD
SHEPHERDS PIE
INGREDIENTS:
INGREDIENTS:
4 leaves swiss chards (silverbeet) or Kale,

shredded
4 Large potatoes, diced

1 Cup soy milk
12 Cup vegetable stock
1 medium tomato, diced
2 Onions chopped
1 Large chili
avocado, diced
2 Carrots, sliced
lemon, juiced
2 Celery stalks, sliced

1 Can chopped tomatoes
1 tablespoon olive oil
1 Can kidney beans

12 Teaspoon Paprika
Dash of sea salt
Salt & Pepper

Dash of cayenne pepper
2 Tablespoons Tamari
DIRECTIONS:
DIRECTIONS:
1. Add the shredded silverbeet to a salad bowl

and massage in the lemon juice and dash of
salt. This helps to break it down, making it
easier to digest.
1. Dice potatoes and steam until tender. Mash,

adding enough soy milk so it is smooth and
spreadable. Add salt to taste, and leave to
side.
2. Add the rest of the ingredients and toss.
2. In a large pot, heat vegetable stock and

cook the onions for 3 minutes. Add the chili,
carrot, and celery and cook for 5 minutes over
medium heat. Cover, and simmer for a further
7 minutes, stirring occasionally.
3. Preheat oven at around 200 degree Celsius.
4. Place the vegetables into a 9 x 13 baking
dish and spread the mashed potato evenly
over the top. Sprinkle with paprika, bake for
25 minutes.
58
Appendix recipes
MUSHROOM UDON NOODLE
INGREDIENTS:
DIRECTIONS:
4 x 200g packets of udon noodles
1. Slice silver beet into thin strips and place in a

large pot of water and bring to boil.
4 Very Large mushrooms
2. Dice mushrooms and put a dash of oil in the

fry pan just enough for a thin layer on bottom
of fry pan, Fry mushrooms stirring when
needed
Bunch of Silver beet

200g Pre seasoned tofu, diced
Massels chicken (style) stock Powder
3. When pot of silver beet starts to boil, add

udon noodles to pot and continue boiling for
3-5 minutes until noodles are tender.
Vegetable oil
4. Strain silver beet and udon noodles and place

back in pot
5. Pour filtered water in to the fry pan with the
mushrooms. There should be enough to
cover the mushrooms. Simmer for approx. 5
minutes.
Plain Flour
Black Pepper
6. Add diced tofu to fry pan.

Serves approximately 6 meals
7. Fill a cup half way and then place a table

spoon of plain flour in cup and mix well
8. Pour contents of cup in with the mushrooms
and stir well
9. Add 1 tbsp of chicken stock to fry pan and
stir.
10. Add some black pepper and a dash of soy
sauce and stir Note: fry pan should be almost
full at this point, if not add more water and
stock accordingly
11. Let mushroom and sauce simmer for 1 minute
stirring intermittently
12. Pour contents of fry pan and tofu in with the
udon noodles and silver beet
13. Mix and ready to serve.
59
Appendix recipes
DREAMY VANILLA CUPCAKES
VEGAN BREAKFAST BURRITO
INGREDIENTS:
INGREDIENTS:
4 cups whole-wheat pastry flour
3 cups hash brown (or shredded potatoes)
2 cups unbleached sugar
14 Cup fresh squeeze lemon
4-12 teaspoons baking soda
14 Cup onion chopped
34 teaspoon sea salt
1 Jalapeno
1-23 cups filtered water
Mint leaves
13 cup fresh lemon juice
5 Mushrooms
13 cup vegetable oil
1 Tablespoon tomato paste
3 tablespoons apple cider vinegar
12 Cup crushed tomatoes
1 tablespoon of vanilla extract

DIRECTIONS:
FROSTING:
3/4 cup non-hydrogenated margarine (Nuttelex)
5 cups of powdered sugar or icing sugar
14 cup non-dairy milk of choice
1 teaspoon vanilla extract
DIRECTIONS:
1. Preheat oven to 350 degrees. In a large
bowl, whisk together pastry flour, sugar,
baking soda, and salt. In another bowl, whisk
together water, lemon juice, oil, vinegar, and
vanilla. Add wet ingredients to dry ingredients
and stir well to combine.
1. Heat up pan with vegetable oil and add frozen

has browns (chopped). Then add lemon juice
on top of the hash browns.
2. Also, chop your onions and add these along
with crushed tomatoes and paste as well as
jalapeno.
3. Add mushrooms, or whatever veggies take
your fancy. Let it cook for 5 minutes. Add the
mixture gently into the tortilla.
2. Line two 12-cup muffin tins with paper liners.

Carefully fill each liner nearly full, leaving just a
little rim of paper showing. Bake for 20 to 25
minutes or until an inserted toothpick comes
out clean. Remove cupcakes from oven and
allow to cool for 15 minutes in the tins before
transferring to a rack to cool completely.
3. To prepare the frosting, in a large bowl, beat
margarine for 1 minute using a mixer. Add
powdered sugar, non-dairy milk, and vanilla,
and beat 3 to 5 minutes or until very light and
fluffy.
60
Appendix recipes
CHILLI-MAPLE TOFU SCRAMBLE
LEMON PEPPER ZUCCHINI PASTA
INGREDIENTS:
INGREDIENTS:
3 Fresh chillies
1 Zucchini (or 2 depending on size)
14 Cup agave nectar
1/2 capsicum, diced
500g Extra firm tofu
Handful of cherry tomatoes, halved
1 Green capsicum diced
Handful of snow peas, diced
6 Cherry tomatoes
2 Onions sliced
SAUCE:
Teaspoon tumeric
1/4 cup extra virgin olive oil
Teaspoon cumin
1/2 tsp cayenne or black pepper

Juice from 2 lemons
DIRECTIONS:
Sea salt to taste
1. Use a blender and blend chilies and agave

nectar.
DIRECTIONS:
2. Heat up a little oil in a fry pan. Fry the green

capsicum for a couple of minutes, then add
the tofu, blended chilies and syrup, tomatoes,
green onion, and spices.
1. Use your Spirooli to make the pasta and

the rest just add to the pasta. Followed by
spreading the sauce evenly through the pasta.
3. Stir with a wooden spoon and smash up the

tofu a bit with a fork, cooking until its all hot.
4. Make sure the tenderness and all the liquid
has dried up.
61
Appendix recipes
EASY PEASY MUSHROOM RISOTTO
BLISS BALLS
INGREDIENTS:
INGREDIENTS:
1 Onion
200g Mushrooms
1 Cup Almond Meal (you can use the almond

meal left over from your almond mylk)
12 Red pepper
1/3 cup raw cocoa (cacao)
125g Aborio rice (risotto rice)
1/3 Cup Green Grapes
25g sunflower seeds
1 Cup Medjool Dates
2 Cup vegetable stock

Love
2 Cups Shredded Coconut (For Dusting)

Add a splash of Natural Vanilla Extract for a burst
of flavour
DIRECTIONS:
1. Chop onion and add to fry pan with a drizzle
of olive oil. Add rice and fry for a few minutes.
Pour in 1 cup vegetable stock, and add
mushrooms. Cover and simmer.
DIRECTIONS:
2. As the vegetable stock is soaking up, add

more stock and continue until rice soaks up
all the water.
2. Though, we have found that when you add the

almond meal then the cocoa powder first - it
tends to not cause as much dust when you
let the food processor work its magic.
3. Important to allow the rice to soak up the

water but must be slightly wet.
4. Before serving season if you like with some
pepper and salt. Allow to simmer garnish
with sunflower seeds.
1. Pretty easy method - just add all the ingredients

to the food processor and blend away.
3. Do check the consistency of the mixture.

You want it to be a moist, but not wet or
hard. If you find that it is too hard, add
some more grapes - they work wonders
in adding a natural sweetness liquid.
If too wet, dont be afraid to add some shredded
coconut in. This helps to bind it all together.
Lay a foundation of shredded coconut on a
table, or plate. With a dessert spoon, scoop
enough to fill and roll a ball in your hands.
Once ball is complete, dust in coconut. You
may wish to have a bowl of water and perhaps
a dry cloth in case things get sticky later on.
62
Appendix recipes
FALAFEL!
BALSAMIC PORTOBELLO
MUSHROOM CAPS
INGREDIENTS:
INGREDIENTS:
4 tbsp almond butter

(blend unsoaked almonds to a fine powder
then add a few drops of olive oil for desired
consistency)
2 Large Portobello Caps, rinsed and dried
1 cup dried, shredded and unsweetened

coconut
1/4 cup cilantro leaves, chopped very finely
1/3 Cup Balsamic Vinaigrette
1 tbsp fresh lemon juice

1 tbsp olive oil
1 tbsp Olive Oil

Cup Soy Sauce/Tamari
Pepper (to taste)
Garlic Powder (to taste)
DIRECTIONS:
1/4 tsp black pepper

1/2 tsp sea salt
1 tsp cumin
1 tsp coriander Dash Cayenne Pepper to taste
DIRECTIONS:
1. Mix together, and serve in a open lettuce leaf
to get your beautiful RAW falafel.
1. Preheat a medium skillet over medium heat.

Add the oil and place the mushroom caps, gills
down, on the pan. Add in the soy sauce and
balsamic and let the caps cook, moving them
around and covering them in the sauces.
2. After 2-3 minutes flip them over, gills up, and
let them cook for another few minutes. Flip
them BACK over, gills down. There should
be excess soy sauce/balsamic in the pan if
there isnt, add more in.
3. At this point, lower the heat a tad to low/
medium and cover. Let the caps cook for
about 5 minutes, then check on them, move
em around, flip them if you feel like it, cover
and cook for another 5 minutes.
4. At this point add pepper and garlic powder
and let them cook for a few more minutes..
ENJOY! (You can use this in place of a patty in
burgers - its amazing!)
63
Appendix recipes
POTATO & CHICK PEA CURRY W/
CHAPATI BREAD
CHAPATI BREAD
INGREDIENTS:
1. Mix flours together and pour in olive oil

CURRY
3 big fat organic potatoes
1 can organic chick peas 500g
1 can chopped tomatoes 500g
2 teaspoons garam masala
1 teaspoon tumeric
1 teaspoon salt
4 fat cloves of garlic
1 med brown onion olive oil
2. Have boiling water on hand, keep adding

slowly in little splashes and stirring with a
wooden spoon until you make a playdough
consistency...
3. Knead in a bit of left over flour on flat surface.
4. Now in playdough form, break off a handful,
roll it into a very flat circle with a rolling pin like
a very thin pancake.
5. Heat up a flat fry pan with a tiny bit of olive oil,
throw in pancake and move it around until it
browns
6. Flip it and continue on other side..
CHAPATI
Congratulations...You have made a chapati!! Fold

it up and throw it on your plate with the curry.
2 Cups Plain Flour

1 Cup Whole meal Flour
Enjoy!!
Cup Olive Oil

Boiling Water
DIRECTIONS:
CURRY
1. Chop potatoes into small cubes at set aside
with chick peas drained
2. Bash up garlic and salt in mortar and pestal.
3. Cut up onion as you like to see it in a curry
4. Splash olive oil in saucepan, fry onion, garlic,
salt, garam masala and tumeric.
5. Throw in potatoes and chickpeas and cover in
spices.
6. Pour in can of tomatoes and 4 cups of water
7. Put lid on saucepan and let it gently boil for 45
minutes...It will turn into a thick gravy curried
sauce and it is foolproof delicious!! Serve with
rice and or chapati.....
64
Appendix recipes
VEGAN PANCAKES
SUPER MOIST CHOCOLATE CAKE
INGREDIENTS:
INGREDIENTS:
1 Cup whole flour
1 1/2 cups flour
2 Teaspoon baking powder
3 tablespoons cocoa
1 teaspoon baking soda
1 cup white or brown sugar
12 Teaspoon salt
5 tablespoons canola oil
3 Tablespoon agave nectar (syrup)
1 tablespoon white vinegar
1 Teaspoon vanilla bean crushed
1 teaspoon vanilla extract

1 cup cold water
1 Egg replacer
DIRECTIONS:
1 Cup rice milk
1. Put your flour into mixing bowl, add cocoa,

baking soda, vegan sugar and salt and mix
well.
DIRECTIONS:
1. Mix wet ingredients in a medium sized bowl.
Mix dry ingredients in a large bowl.
2. Pour wet ingredients into dry mix well until
smooth consistency.
3. Drop into a medium heat (preheated) pan. Flip
over when each pancake begins to bubble on
top.
4. Serve with vegan butter (Nuttelex) and
organic strawberry jam.
2. Make three deep holes in the dry mixture. Into

one, pour the oil, into the next, pour the vinegar
into the next, pour the vanilla.
3. Pour the water into the bowl, over all of this--making a great big mess.
4. Mix the wet and dry ingredients together until
there arent any more lumps and pour into a 9
inch by 9 inch baking pan, two inches deep, it
doesnt even have to be greased.
5. Bake at 175 degrees Celsius for about half an
hour.
65
Appendix recipes
ALMOND MILK
PECAN PIE
INGREDIENTS:
INGREDIENTS:
2 Cups Almonds
CRUST
4 Medjool Dates
1 Cup Pecans
8 Cups Water
1 Cup Macadamia Nuts Cup Agave Nectar

Inch ginger, peeled
EQUIPMENT:
Blender is best but you can also use a food
processor. A nut mylk bag is also great, but if
you dont have one you can use an old (clean)
stocking or pillow case.
DIRECTIONS:
1. Soak your 2 cups of almonds in water. Make
sure the water is above the line of almonds.
Leave these soaking for a couple of hours.
You will know when they have been soaked
enough as the almonds would have
expanded and the water soaked in.
2. Place 1 cup of almonds in the food processor.
Blend for a couple of seconds. Then slowly
add the 4 cups of water. A great technique is
to add 1 cup of water then 1 date. This way
you will get a great consistency of flavour
developing throughout the milk.
3. Once you have added all the water and the
dates - blend now for a period of 1 minute.
4. Pour the mixture through your nut mylk bag
and in to a large bowl. Squeeze as much of
the milk out as possible.
1 Teaspoon Vanilla Extract (Natural One if you

can)
1 Teaspoon Cinnamon
FILLING
2 Avocados 1 Cup Carob Powder 1 Cup
Medjool Dates Cup Agave Nectar 1
Teaspoon Vanilla Extract (Natural) 1 Cup
Pecans
DIRECTIONS:
CRUST
1. Easy, easy just add all the ingredients into
food processor and away you go. Press into
a pan allow to sit in the fridge for 2 hours.
FILLING
2. Blend all ingredients until smooth texture
place in a bowl and allow to sit chilled for 2
hours.
3. Once chilled add to crust and serve with your
fave Soy Ice Cream
5. Store your almond milk in an airtight container

or bottle in the fridge for about 3 days max.
You can use the almond meal to make your
bliss balls! (pg. 61)
66
Appendix recipes
BROWNIES
COCONUT PORRIDGE
INGREDIENTS:
INGREDIENTS:
1 cup organic sugar
1 Large Young Thai Coconut
1 cup organic unbleached flour
1 Handful Sunflower seeds
1 tablespoon ground flax seed
Inch ginger, peeled
1/4 cup canola oil
1 Handful walnuts 1 Handful almonds 2

cherries pitted
1/3 cup water

1/3 cup unsweetened cocoa powder
1/2 teaspoon baking powder
1/4 teaspoon salt
Dash of coconut water

2 Teaspoon cinnamon
DIRECTIONS:
1. Mix wet ingredients, then dump in all the dry...
dont over mix...
2. Bake at 175 degrees Celsius for about 20-25
minutes.
3. Theyre supposed to look gooey! You can even
add your favourite vegan chocolate chips, add
coconut, or nuts!
4. These are so good and normal tasting my
meat-eating family couldnt tell the difference!!!
Serves: 12-16
Rind of an orange or Lime or Lemon (pending

on taste)
DIRECTIONS:
1. This does get a little messy, but FUN. You
have to slice the top of the coconut before you
use the base of a knife to crack the top. Once
open, scoop out the coconut pulp and drain
the juice.
2. Use a grater to attain rind of an orange and
add to food processor with pulp
3. Add Dash of coconut water.
4. Add all seeds and nuts.
5. Add cinnamon.
6. And away you go.
7. Top with poppy seeds, berries
67
Appendix recipes
ROASTED CHERRY TOMATO SALAD
SPINACH LASAGNA
INGREDIENTS:
INGREDIENTS:
Handful of organic Spinach
500g Lasagna Sheet
2 Stalks of Rosemary
2 Cups organic spinach
20 Cherry Tomatoes
250g Soft tofu
Extra Virgin Olive Oil
250g Firm tofu
10 Organic Snow Peas
14 Cup soy milk
Pepitas
Fresh garlic
Fresh basil
DIRECTIONS:
4 Cups tomato puree
Ok, this one is real simple; and TASTES SO

GOOD!
DIRECTIONS:
1. Just cut the cherry tomatoes in half, and

place on a greased tray. Cut your rosemary
finely and sprinkle over the top of the
tomatoes.
2. Bake on low heat for 20 minutes or until the
skin of the tomatoes softens and splits.
3. Remove the tomatoes and toss all the
ingredients into a bowl. And thats it. HOW
SIMPLE, and really good for you. ENJOY!
1. Cook the lasagna sheets according to the

directions on the packet, though I usually just
layer them on the tray before you bake.
2. Preheat the oven to 200 degree Celsius.
3. Place the tofu, soy milk, garlic and basil in a
food processor and blend until smooth. Stir in
the fresh spinach.
4. Cover the base of a 9 x 13 baking dish with
a thin layer of tomato puree, then a layer of
lasagna sheet. Follow with half of the tofu
filling. Follow the same order, leaving some
tomato puree aside to place on top.
68
Appendix recipes
EASY PASTA W/ ASPARAGUS & PINE
NUTS
GINGER & CARROT SOUP
INGREDIENTS:
INGREDIENTS:
2 Cups rice or corn pasta
3 Tablespoon Olive Oil
4 Cups water
12 Onion, diced
1 Bunch Asparagus, sliced
14 Fresh ginger, minced
2 Tablespoon olive oil
4 Cups carrots, chopped and peeled
1 Tablespoon Vegan butter (Nuttelex)
2 Large Potatoes
1 Tablespoon garlic, crushed
3 Cups vegetable broth
1 Cup pine nuts, toasted
1 12 Freshly squeezed orange juice
Salt and pepper to taste
Salt & Pepper to taste
DIRECTIONS:
1. In a large pot, bring water to boil. Add pasta and
cook until just underdone, about 5 minutes.
Place a small steamer basket over boiling
pasta, and steam asparagus for 2 minutes.
DIRECTIONS:
2. Remove steamer basket and run asparagus

under cold water to stop cooking. Drain pasta
and set to side.
2. While these are softening, in a pan, heat the oil

and add the onion and ginger. Lightly brown.
3. In a large saucepan, heat oil and vegan butter

over medium heat. Add asparagus, crushed
garlic, pine nuts and stir. Add salt and pepper
to taste, tossing to combine. Remove from
heat and serve.
1. Chop your carrots and potatoes into small

chunks. We are going to boil them to make
them soft so that they are easier to blend.
3. Once the carrots and potatos are soft, place

into a deep bowl. Add the onion and ginger
and lightly squeeze the orange juice on top.
Blend all ingredients in an electric blender.
You may find that the mixture is dry add the
vegetable broth that you cooked the carrots
and potatoes in and add sparingly until the
mixture is wet just like a soup.
4. Now doesnt get much easier than that and
doesnt get much yummier!
69
Appendix recipes
QUINOA & VEGGIE STUFFED RED PEPPERS
INGREDIENTS:
DIRECTIONS:
1/2 cup of onion, finely chopped
1. Preheat oven to 350 degrees
1 tbsp olive oil
2. In a medium saucepan, heat oil. Add onion

and celery, and cook for about 5 minutes
making sure to stir often as you dont want the
onions burning. Add cumin, garlic cook for
one minute. Add tomatoes, spinach, and cook
for another 5 minutes, again, making sure to
stir!
1/4 cup of celery, finely chopped

1 1/2 tsp cumin
1 clove of garlic
1/2 a package of frozen spinach thawed and
squeezed dry
1 425g diced tomatoes, drained liquid and place
liquid to side.
1 200g can black beans, rinsed and drained.
1/3-1/2 cup of uncooked quinoa
1 cup water
3/4 cups grated carrots
1/2 cup sliced cremini mushrooms (or any
mushrooms)
Salt and pepper
1 tsp red chili pepper flakes
2 large red bell peppers, halved lengthwise, white
stuff inside scooped out
2-3 tbsps of chopped coriander (or how ever
much you like.you cant ever go wrong with
too much cilantro.)
3. Add black beans, carrots, quinoa, water,

mushrooms. Add spices to taste- salt, pepper,
chili pepper. Bring to a boil, reduce heat to
medium/low, cover and let simmer for 30
minutes.
4. Pour reserved liquid from tomato can into the
bottom of a baking dish. Place the four red
peppers in, side by side. Scoop out the cooked
quinoa/veggie mixture into each red pepper.
Pile it on high! They should be overflowing.
Cover with aluminum foil and cook for 30
minutes (if youre lazy like me) or an hour (if
youre stomach isnt about to eat itself.)
5. Top with coriander and optional nutritional
yeast.
70
Appendix recipes
SPICY THAI VEGAN TOM YUM SALAD
MANGO SORBET - MACAROON

TARTLETS
INGREDIENTS:
INGREDIENTS:
1 Clove Garlic
CRUST
1 Green Papaya
2 Cups shredded coconut
1 Cup Cabbage, Shred
12 Cup cashews
1 Large zucchini, Sliced
14 Teaspoon salt
14 Cup agave syrup (nectar)
1 Tomato, Chopped
teaspoon chili, crushed
2 Limes, juiced.
MANGO SORBET
Tablespoon Tamari Sauce
2 Cups chopped frozen Mangoes
2 Tablespoon Agave Nectar
1 Cup filtered water

1/3 Cup agave syrup
DIRECTIONS:
1. With a mortar and pestle, crush garlic, add
chopped tomato and continue crushing.
2. Add chili and lime juice and start to mix and
crush.
3. Add the remaining ingredients and pour over
the salad
DIRECTIONS:
CRUST
Combine the coconut, cashews, and salt in a food
processor and process to fine powder. Add the
agave syrup and process to mix well.
SHELLS
Line 4 small tartlet or brioche cups with plastic
wrap. Scoop about 2 tablespoons of the crust into
each. Using your fingertips, firmly press the crust
into the tartlet cup, leaving a cavity for the sorbet.
Freeze for 30 minutes.
SORBET
Chill the mixture in the freezer for an hour, then
scoop into an ice cream maker and follow the
manufactures instructions.
Serve - Scoop 1 tablespoon mango sorbet into
each tartlet shell and serve.
71
Appendix recipes
NO BAKE BROWNIES
GINGER SALAD
INGREDIENTS:
INGREDIENTS:
1 cup medjool dates, pits removed
100g Spinach Leaves
1 cup raw walnut pieces
2 Handfuls of Very Fresh Basil Leaves
Pinch sea salt
Inch ginger, peeled
cup cacao powder
20 Cherry Tomatoes, halved
1 Tbsp cup Navitas Naturals Sweetened

Cacao Nibs, or regular raw cacao nibs (use
quantity to taste)
1 Large Avocado or 2 small ones
DIRECTIONS:
1. Mix: Place walnuts in a food processor and
grind for a couple seconds to form a coarse
flour. While machine is running, add pitted
dates, cacao powder and salt, processing until
a moist, crumb-like dough has formed.
2. Form: Spread into an 88 inch pan, sprinkle
with cacao nibs, and press firmly into a solid
brownie layer. Cut into bite-size squares and
serve. Alternately, press and roll brownie
dough into small balls to make brownie bites.
Makes about 2 dozen small squares.
Juice 1 lemon
Sea salt and freshly cracked pepper to taste
SAUCE:
Handful of cashews
2 mushrooms
4 or 5 sundried tomatoes and some of its oil
1 whole fresh tomato
Olive oil
1/4 onion
DIRECTIONS:
1. Put cherry tomatoes into baking tray. Place in
oven and put oven on 250 degrees Celsius. Bake
for 15 min. You just want them to warm, and
maybe slightly open to allow the juices to flow.
2. Put spinach leaves, basil and ginger in bowl.
Grab the avocados and cut into cubes. Add
to bowl.
3. Add the tomatoes, lemon juice and lightly add
salt and pepper.
SAUCE:
4. Add all the ingredients into a food processor
and blend for 2 or 3 minutes. You want the
mix to be moist. Not too wet, not too dry.
Add the sauce with the salad.
72
Appendix recipes
RAW LASAGNA
RAW CURRY IN A HURRY
INGREDIENTS:
INGREDIENTS:
1 Zucchini
2 Cups Cauliflower
6 Mushrooms
1 Medium Carrot, Diced
Silverbeet
6 Sundried Tomatoes
1 Carrot
1/2 Avocado
1/2 Onion, Chopped
TOMATO SAUCE:
1 cm piece of Ginger
2 tomatoes, half a red capsicum, half a clove of

garlic, some dried basil (fresh would be better)
and some salt and cayenne pepper into the food
processor for about 20 seconds.
1 Tsp Turmeric
2 Tsp Ground Cumin
2 Tsp Cayenne Pepper
1/2 Cup Dried Coconut
CREAMY MUSHROOM SAUCE:
1 Tbsp Flaxseed Oil
handful of cashews, 2 mushrooms, 4 or 5

sundried tomatoes and some of its oil, 1 whole
fresh tomato, olive oil, 1/4 onion
1 Cup water
- Add to food processor and start blending
DIRECTIONS:
Put all ingredients in a food processor and voila!
Raw food is just too easy
GUACAMOLE SAUCE:
1 avocado, 1/2 red capsicum, lemon juice
- Add to food processor and start blending
DIRECTIONS:
1. After you have made all the sauces, place them
into separate bowls and put to the side.
2. For zucchinis, mushrooms and carrot you are
going to want to slice them vertically. You want
long strips.
3. What we do is layer. So mix it up, and do what
you like. Add 1 strip of zucchini, mushroom,
tomato sauce, silver-beet, creamy sauce, carrot,
guacamole sauce.
4. Keep on doing this until you have a stack.
73
Appendix recipes
POT PIE
COCONUT CHEEZE CAKE
INGREDIENTS:
INGREDIENTS:
1.5 Tablespoon olive oil
1 Large Coconut
2 cups diced onion
1 Handful Sunflower seeds
1 cup celery
Inch ginger, peeled
1 tsp. minced garlic
1 Handful walnuts
4 Tablespoon organic all-purpose flour
1 Handful almonds
250 gram bag of organic frozen peas and carrots
2 cherries pitted
2 cups chicken stock or strong vegetable broth

2 cups diced Gardien chicken scallopini
Rind of an orange or Lime or Lemon (pending

on taste)
CRUST
2 Teaspoon cinnamon
1 package Pillsbury pie crust

Melted vegan butter as needed
DIRECTIONS:
1. Using a small stock pot, heat oil and
saut onion and celery until translucent.
Add garlic and saut two minutes more.
2. Add flour and stir with a wooden spoon until
well incorporated. Pour in stock and stir.
3. Simmer
until
filling
has
thickened.
Season with salt and pepper to taste.
Add remaining vegetables and Gardien and
stir.
4. Roll out pie crust and cut it about 1/2 an inch
larger than the ramekin you are using. Rub top
side of crust with a little melted butter. Place
filling in ramekin and top with pie crust.
5. Bake in pre-heated 250 degrees Celsius oven
for 15-20 minutes until crust is golden brown.
ENJOY!
Dash of coconut water
DIRECTIONS:
1. This does get a little messy, but FUN. You
have to slice the top of the coconut before you
use the base of a knife to crack the top. Once
open, scoop out the coconut pulp and drain
the juice.
2. Use a grater to attain rind of an orange and
add to food processor with pulp
3. Add Dash of coconut water.
4. Add all seeds and nuts.
5. Add cinnamon.
6. And away you go.
7. Top with poppy seeds, berries
8. Add to round large ceramic bowl. Pour all
contents from food processor into bowl and
place in fridge or freezer.
9. All the cake to set, should take around 30
minutes depending if you use a freezer or
fridge. Just check on it from time to time.
74
Appendix recipes
CHOCOLATE BEET CAKE
INGREDIENTS:
DIRECTIONS:
MIX
MIX
3 Cups wholemeal flour 1/2 Cup cocoa

1 Cup sugar
1 medium beetroot, grated
1 1/4 Cup olive oil
1/2 Cup water
1 tablespoon baking powder
250g (1 Cup) silken tofu
CASHEW ICE LAYER
2 Cup of Cashew
Cup water
cup of agave nectar or soaked, medjool dates
1. Preheat the oven to 180C, grease and line

a 22cm (8 or 9 in) cake tin (springform if you
have one).
2. Sift the flour and cocoa together in a bowl.
Add the sugar and grated beetroot and mix to
combine.
3. Mix together the oil, water, baking powder and
tofu until smooth. Add to the dry ingredients
and stir to combine. Pour the batter into the
cake tin and cook in the oven for 1 hour and
15 minutes. Check the cake after 1 hour with
the skewer test. The cake will come out of the
oven slightly cracked on top.
ICING
1. Blend the cashews first, so they are fine. Add
the water and blend quickly. Then add the
dates and or rind until you have icing type
consistency.
ENJOY!!
75
Appendix cheat sheet

Vegan brands & products in your local supermarket.
Please note, this is from 2012. Products may have
changed in the time, so please do read all labels.
[This list is not exhaustive, there are plenty of other
vegan foods out there always read the labels
and let us know if you discover something new!]
CEREAL
Kelloggs: Rice bubbles, Nutri-Grain, 5 Grain
Mini Wheats, Coco Pops, Corn Flakes, All Bran
Original, All bran Wheat Flakes Original, Sustain
Sanitarium: Weet Bix, Puffed Wheat
Uncle Tobys: Weeties
Table of Plenty: Nicely Nutty Muesli
Merrimam: Natural Low Fat Muesli (IGA)
PASTA SAUCE
Jensens Organic Pasta Sauce: Basil & Garlic
Dolma Pasta Sauce: Classic tomato, Basil,
Mushroom, Garlic, Spicy peppers, Red wine and
Italian herbs, Garden vegetable.
Heinz Organic Tomato Sauce
MEXICAN/ BAKED BEANS

Old El Paso: Spicy bean salsa
Amys: Refried beans, Refried black beans (IGA)
Coles: Mexican chilli beans, Organic baked beans
with tomato sauce
SPC: Spaghetti, Baked Beans
Uncle Beans Express: Mexican style rice
ASIAN/INDIAN
Coles Brand: Asian stir fry sauce Plum and 5
Spice & Sweet and Sour with chilli
Hakubako: Organic udon noodles, organic soba
noodles, organic somen noodles
All brands of rice noodles
Most brands of plain wheat noodles (beware of
the egg noodles)
Pandaroo: Yaki Sushi Nori Raosted Seaweed
Spiral Foods: Dashi soup stock
Pataks Pappadums: Mini Original Plain, Plain

Coles Curry Pot: Yellow dahl, Aloo baingar
Tasty Bite: Ready made meals Spinach Dal
and Basmati rice, Bombay potatoes, Mumbai
Mushrooms, Punjab Eggplant, Bengal Chickpeas
Tilda Legendary Rice: Oriental stir fry, Vegetable
bir yani
Uncle Beans Express: Mexican style rice,
tomato and basil, Chinese style
Hoisin Sauce, Soy Sauce, Mirin, Teriyaki Sauce,
Satay Sauce
Miso paste (Not instant miso sachets they
usually have some fish products)
SAUCES, DRESSINGS & SPREADS

Praise: Fat free mayonnaise, fat free dijonnaise
Spring Gully: Gluten Free Worcestershire Sauce
Masterfoods: Tradition tartare sauce
Bramwells Peanut Butter: Smooth & Crunchy
(Aldi)
Macro Organic Peanut Butter: Smooth
Sanitarium: Marmite yeast
Kraft: Vegemite, Peanut Butter
Dijon Mustard, Wholegrain Mustard
DIPS
Coles: Roasted Capsicum Dip
Yumis: Spicy Pumpkin Dip
Wattle Valley: Exotic Thai Chunky Dip, Lite
Roasted Pumpkin Chunky Dip
Pureland: Hommus
Castlemaine Dips: Turkish Beetroot, Hommus
with sundried tomato, Hommus, Pumpkin and
Basil
STOCK
Massel: All stock powder and cubes including
beef, chicken & vegetable.
Health Rite: Veggie Salt
Vegeta: Stock powder, Gourmet stock powder
(this one has no MSG)
Woolworths Select: Liquid Vegetable Stock
76

Chefs Cupboard: Vegetable flavour stock
powder, Simply stock vegetable
SOUP
Coles Brand: Minestrone Soup
Heinz: Homestyle Vegetable and Barley tin soup
Pitango Soups: Pumpkin with Ginger, Vegie
Menstrone, Sweet Potato with Coconut and
Ginger, Tomato with Thyme, Vegetable korma
curry
Macro Organic Soups: Tuscan style Vegetable,
Spicy Tomato and Capsicum
La Zuppa Soups: Minestrone, Moroccan
pumpkin with chickpea, Spinach and chickpea,
Lentil, Sweetcorn, Tomato and capsicum
BISCUITS
Arnotts: Chocolate Ripple, Nice, Lemon Crisp,
Raspberry Shortcake, BBQ Shapes, Lime & Chilli
Shapes, Saladas
Arnotts Vita Wheat: Original, 9 Grains, Sesame,
Black pepper, Lunch Slices
Nabsico: Oreos Classic, Oreos chocolate, Oreos
Strawberry cream, RITZ crackers
Golden Days: Sesame Snaps, Dark Chocolate
Sesame Snaps
Hob Nobs: Original
Coles: Gingernut, Original water crackers,
Cracked pepper water crackers, Plain rice
crackers
Woolworths: Gingernut, rice cakes, corn cakes
Paradise: Jam Fancies
Aldi: Spekulatus
Veri Deli: Sesame Crispy Crackers, Soy and
Linseed Crackers
Sun Rice Cakes: Thin sundried tomato and
basil, salt and balsamic vinegar, rice and corn,
original thin. Thick original, apple and cinnamon
Valento Crackers: Poppy and sesame seeds (Aldi)
Damora: Whole wheat crackers, Sea salt and
chilli, Pumpkin and sunflower seed, Olive oil and
sea salt (Aldi)
Water Crackers: Plain, cracked pepper (Aldi)
Ryvita: Original Rye, Multi-grain, Sesame Rye

Kraft Premium: 98% fat free snack packs,
original, light multi grain, light original, wholemeal
Captains Table Water Crackers: Classic,
Sesame Seed, Cracked Pepper
Fantastic Rice Crackers: Original, Seaweed
Sakata: Italian Roast, Tomato and balsamic,
Seaweed, Plain
Cruskits: Corn
CHOCOLATE
Whittakers: Dark Chocolate 50%, Dark Almond,
Ghana 72%, Peppermint, Rum & Raisin, Dark
Orange, Peanut Slab
Lindt: Dark Chocolate 70%, Dark Chocolate
85%, Dark Choc Bunny
Green & Blacks: Organic Dark 85%
Artisse: Organic Dark Chocolate
Oxfam: Fairtrade Organic Dark Belgium Chocolate
(IGA or Oxfam stores)
Coles: Finest Dark Chocolate 70%
Kmart: Belgian Dark Chocolate
Kinnerton: Luxury Dark Chocolate (Big W)
Simon Coll: Chocolate 50% Cacao Block, 70%
Cacao Block (IGA & Leos)
Amatller Chocolate: Dark Choc Block, 70%
Cacao Block (IGAs & Leos)
Sweet Williams: Sweet As Block, Original Milk
Chocolate, White Chocolate, Nutty Crunch, Rice
Crackle, Chocolate Chips, Chocolate Spread
Moser Roth Chocolate: Dark 70%, Dark
Chocolate Chilli, Dark Chocolate Mint, Orange
and Almond (Aldi)
Heidi: Chocoventure Dark and Hazelnuts,
Gourmette Cherry, Gourmette Grandor Dark
Orange, Gourmette Mint and Lemon, Gourmette
Extreme, Gourmette Coffee, Gourmette Cranberry,
Gourmette Pear and Almond, Gourmette Intense
(IGA & Foodworks)
Walkers: After Dinner Mints (Kmart)
Well Naturally Bars: Choc Mint, Rich Dark,
Valencia Orange, Almond Chip
Nesquik: Chocolate drinking powder
77

Cadbury: Drinking Chocolate original, mint and
caramel
popcorn, butter flavour, lite butter flavour
LOLLIES
BAKING & DESSERT TOPPINGS
Wizz Fizz: Original

Wonka: Nerds
Jila: Sugar free mints (in a tin), Peppermint and
Spearmint
Allans: Jelly beans
BOLS Lollies: Lemon sherbets, Fruity sherbet
bombs, Hard Jubes (Kmart_
Woolworths: Homebrand jelly beans
Skittles: Fruit
Pez: Candy
Black and Gold: Milk Bottles
Mentos: Mint, Fruit, Spearmint, Pineapple
Life Savers: 5 Flavours, Strawberry Sundae,
Peppermint, Musk
Chupa Chups: Cola, Orange
Aldi Flirt Blitz Mints: Peppermint, Spearmint (in
a tin at Aldi)
Blackwood Lane: Marzipan

Carnation: Soy creamy cooking milk
Bournville: Cocoa
Nestle: Baking Cocoa
Lindt: Dessert 70% Cocoa Cooking Chocolate
Laucke: Wholemeal Bread Mix
Kelloggs: Corn flake crumbs
Aldi Has NoGluten free rice crumbs
Dollar Sweets: 100s & 1000s
Nemar: 100s & 1000s
Cottees: Thick and Rich Chocolate Topping
McKenzies: Original chocolate topping, Original
Strawberry topping, Blue Heaven
Coles: Strawberry topping, Chocolate Topping
CHIPS
Ajitas Vege Chips: All flavours except tasty
cheese and sour cream.
Coles Chips: Salt & Vinegar, Original Corn Chips
Doritos: Original
French Fries: Salt & Vinegar, Plain
Grain Waves: Original
Smiths Chips: Original
Pringles: Original, BBQ
Red Rock Deli Chips: Sea Salt,
Kettle: Original Sea Salt
RW Garcia Tortilla Chips: Blue, Veggie, Flax
Thai and Thin Varieties (IGA & Leos)
Mexico City: All Natural Corn Chips, Natural,
Beetroot and Spinach (IGA & Leos)
OTHER SNACKS
Coles: Ready to Eat Popcorn caramel, organic
salted, organic sweet and salty, microwave
DAIRY ALTERNATIVES
Sanitarium So Good: Soy Milk, Almond Milk,
Rice Milk, Barista Soy Milk, Vanilla Bliss Soy Milk,
Chocolate Soy Milk, Vanilla Bliss Soy Ice Cream,
Chocolate Soy Ice Cream
Vitasoy: All varieties are vegan except the purple
Calci-plus soy milk which contains vitamin D3.
Spiral Foods: Bonsoy Milk
Australias Own Organic: Premium Soy Milk,
Malt free soy milk, rice milk
Inner Goodness: Soy Supreme regular soy milk,
Soy Supreme Light soy milk (Aldi)
Tofutti: Better Than Cream Cheese, Sour Cream,
Soy Cheese Slices
Kingland: Soy Yoghurt strawberry, berries, fruits
of paradise, mango and peach, Soy Mayonnaise,
Cream Cheese, Soy Butter, Soy cheese
Nuttelex: all varieties of margarine
Cheezly: Cheese varieties (at specialty health
food stores)
Notzerella: Online or The Green Edge or Mrs
Flannerys (best melting cheese ever!)
Omega Gold: Table Spread
78

*Note: Some soy cheeses are not vegan as they
contain Casein, always check.
MEAT SUBSTITUTES & TOFU

Vegie Delights: BBQ Sausages, Hotdogs, Vegie
sausages, Soy sausages, Curried sausages, Vegie
Roast, Mince, Deli luncheon
Australian Eatwell: Chickpea and spinach
sausages, Tomato onion and basil sausages,
Lentil burgers, Mediterranean burgers, Red lentil
burgers, Chickpea and sunflower seed burgers,
Jasmine rice lime leaf and lemongrass burgers,
Red lentil curry, coconut, chickpea and lemongrass
curry, veggie mince
Bean Supreme: Vegetarian sausages (IGA)
Nutrisoy: Tofu burgers, Organic tofu, Tofu spicy,
Tofu Teriyaki, Tofu with Vegies
Primasoy: Organic tempeh
Mighty Bean: Organic Soy Tempeh Original,
Organic Oriental Stir-fry tempeh, Organic savoury
tempeh
Soyco: Organic firm Hi-protein tofu, Organic Thai
firm tofu, Organic Malaysian firm tofu, Tofu Steak
Simply Better Foods: Organic Tofu
TLY Joyce: Silken Firm tofu, Firm tofu
Pureland: Organic Tofu
Pappa Nutal: Mediterranean Gourmet Vegetarian
Burgers, Chicken Pea Gourment Veg Burger
Blue Lotus Food: Premium silken tofu, Organic
Tofu, Tandoori flavoured tofu, Sweet chilli tofu
nuggets, Smoked tofu, Lotus Macrobiotic tofu
burgers
* Also see frozen section below.
* Also check Asian supermarkets for a variety of
mock meats.
BAKERY
New York Bagels: Plain, Blueberry, Cinnamon
and Raisin.
Bakers Delight: Apple Scrolls, Traditional Range
and most fruit breads. If you ask, they are happy
to print out the ingredients of any product directly
from the till.
Lawsons Bread: Varieties, check ingredients

(look out for milk solids & whey)
Potts Bread: Varieties, check for Vegan label.
Woolworths Brand: Hot Cross Buns, Bread
wholemeal loaf, Bread Soft Wholemeal loaf, Bread
Grain loaf, Bread Roll Crusty Sour dough, Bread
Crusty Tiger Paw Roll, Bread Roll Crusty Lunch,
Crusty Tiger Tummy Vienna loaf, Bread Crusty
Baguette half, Bread Crusty Cobb, Bread Crusty
Vienna, Bread Rolls Grain Lunch, Bread Rolls
Wholemeal Lunch
Coles Bakery: Bake at Home white buffet rolls,
Bake at home multigrain dinner rolls, Fresh 4pk
7 Seeds and grain rolls, Fresh 4 pk Sesame seed
plait rolls, Fresh 4pk crusty Kaiser rolls, Fresh
ciabatta, Rustic baguette, Rustic Sourdough,
Fresh fruit loaf, Crumpets, Raisin bread, Soy and
Linseed sandwich bread, Multigrain sandwich
bread, wholemeal sandwich, white sandwich,
Multigrain round rolls 6pk, White round rolls 6pk,
Coles smart buy 6 hamburger rolls & 6 hotdog rolls
Helgas: Pumpkin 5 Seed Bread, Wholemeal
grain, Crunchy seeds, Soy and Linseed, Spelt
and Sunflower seeds, Golden Linseed and Barley,
Wholegrain quinoa and flaxseed, mixed grain,
sweet and sour rye with caraway
Pane Toscano: Traditional bruschetta, Traditional
Mini Panini, Traditional ciabatta, Traditional pizza
base.
Mighty Soft: English muffins, Fruit n Spice
muffins, Crumpets
Wonder Wholemeal: Smooth wholemeal muffins,
Hi fibre muffins, Smooth wholemeal crumpet splits
Burgen: Soy-Lin, Wholegrains and Oats, Rye,
Pumpkin seeds, Wholemeal and seeds
Bills: Medium Rye sourdough, wholemeal
sourdough, High-fibre sourdough, High fibre
flaxseed sourdough
Bazaar: Pita pocks, Lavash bread
79

Byblos Bakery: Lebanese bread
Buttercup: Country split wholemeal
Heatheries Potato Stix: Potato flavour

Wallaby Bar: Cashew Nut, Macadamia and
Ginger
HEALTH FOOD SECTION
FROZEN
Planet Organic: Vegetarian Mince

Golden Days Sesame Snaps: Original, Fruit and
nut, Mixed nuts, Peanut, dark Chocolate
Vitarium: Raspberry Jelly
Eskal: Scottish shortbread, Deli crackers, Noble
Choice Choc Mint dairy free bars, Noble Choice
raspberries, Noble Choice Almonds, Noble Choice
Dark
Leda: Chocolate rum balls, Triple Berry 5 bars,
Apple 5 bars, Strawberry 5 bars, Gingernut
cookies, Minton (like mint slice), Coculence (like
tim-tam), Dunk-ins, Golden crunch cookies, choc
chip cookies
Snack Bar: Banana, Apricot
Nurture Twist: 4 pack blueberry loves goji flavour
100% True Fruit Bars: 6 pack Apricot and apple,
Tropical fruit salad
Aribar: Chocolate, Vanilla blast, Raspberry
Naturally Good: Deliciously free choc mud cake
mix, Moist savoury muffin and crepe mix, Coconut
crunch cookies
The Gluten Free Bar: Fruit Free 6 pack with
cranberries
Sweet Williams: White chocolate, Original, Nutty
crunch, Rice crackle, Chocolate spread
Orgran: Entire range, incl.
Freedom Foods: Pancake mix
Macro: Banana bread mix, Cupcake mix, Sponge
cake mix
Melindas: Poppy seed crackers, Heavenly choc
fudge brownie mix
Melrose Naturals: Almond, brazil nut and
cashew spread, 100% almond spread
Sanitarium: Vegie delights casserole mince,
savoury lentils, Nutmeat, Nutonlence, Country
hot pot, Vegetarian sausages, Rediburger, Tender
pieces NSM falafel mix
Artisse: Lollipops 12 pack
Birds Eye: Corn Fritters

Borgs: Low fat pastry sheets (10 pack), Organic
puff pastry
Ho Mai: Cocktail spring rolls, Entertainer pack
Coles: Oriental vegetable platter
Woolworths: Homebrand mini spring rolls, Potato
wedges
Aldi: Curley fries, Onion rings
Frys: Vegetarian crumbed schnitzels, Vegetarian
style nuggets, Hearty vegetarian cottage pie,
hotdogs, Chicken burgers, Traditional burgers,
Sausages, Stir fry strips
Syndian: Curried pumpkin bites, Lentil burgers,
Vegie bites, Adzuki bean and kumera burger,
Falafel
Darsan: Premium vegetable samosas, Savoury
vegetable rolls
Pampas Pastry: Sring roll frozen sheets
Coles: Gyoza vegetable snacks, Onion rings,
hash browns
Creative Gourmet: Smoothie cubes
Calippos
Frosty Fruits: Tropical icy pole flavour
Gelativo: Dairy free sorbet
Coles Sorbet: Lemon, Mango
So Good: Vanilla Bliss Ice Cream, Chocolate
supreme Ice cream
Weis: Fruit flavoured sorbets
80
Appendix bean cooking chart

Soaking Time
Regular Cooking
Time
Pressure Cooking
Time
none
45 - 50 min.
15 - 20 min.
Black (Turtle)
overnight
45 - 60 min.
15 - 20 min.
Black-Eyed Pea
overnight
1 hr.
10 min.
Chick-Pea
overnight
1 1/2 - 2 1/2 hr.
15 - 20 min.
Fava
overnight
45 - 60 min.
not recommended
Kidney
overnight
1 - 1 1/2 hr.
10 min.
Lentil, Red
none
20 - 30 min.
5 - 7 min.
Lentil, Green
none
30 - 45 min.
6 - 8 min.
Lima
overnight
60 - 90 min.
not recommended
Lima, Baby
overnight
45 - 50 min.
not recommended
Mung
overnight
1 - 1 1/2 hr.
8 - 10 min.
none
35 - 40 min.
not recommended
Pinto
overnight
1 1/2 hr.
10 min.
Soybean
overnight
3 hr.
15 min.
White (Great Northern,

Marrow, Navy, Pea)
overnight
45 - 60 min.
4 - 5 min.
Dried Beans (1 cup)
Adzuki
Pea, Split
81
Appendix ingredients to avoid

Ambergris: From whale intestines. Used as a
flavouring in foods and beverages.
Beeswax: (no. E 901) Used as a glazing agent in
foods and found in many cosmetics.
Bone Meal: Crushed or ground animal bones. In
some vitamins and supplements as a source of
calcium.
Bone Phosphate: (no. E 542) Anti-caking agent.
Carmine, cochineal, carminic acid: (no. E 120)
Red pigment from the crushed female cochineal
insect. Used in red applesauce, red lollipops and
other foods. Also found in cosmetics such as red
lipstick.
Casein, caseinate, sodium caseinate: Milk
protein found in dairy products, as well as nondairy creamers and soy cheese.
Disodium inosinate: (no. E 631) Flavour
enhancer almost always from fish. The number is
often found in Asian foods.
Disodium 5-ribonucleotides: (no. E 635)
Flavour enhancer often made from animals.
Gelatin or gelatine: (no. E 441) Protein obtained
by boiling skin, tendons, ligaments, and/or
bones with water. From cows and pigs. Used as
a thickener for fruit gelatins and puddings and
in vitamins as a coating and as capsules. Also
in candies, marshmallows, cakes, ice cream,
yoghurts. Alternatives include agar-agar, pectin
from fruits, dextrins, cotton gum, irish moss,
carrageenan.
Ghee: Clarified butter, often used in Indian cuisine.
Alternatives include vegetable oils.
Glycerin, glycerol: (no. E 422) A by-product
of soap manufacturing which normally uses
animal fat. In foods, mouthwashes, chewing
gum, toothpastes. Alternatives include vegetable
glycerin.
Lactose/Lactitol: (no. E 966) Lactose is the
sugar found in dairy and is commercially extracted
from whey.
L-cysteine: (no. E 910) Improving agent.
Produced commercially from animal and human
hair (and feathers). When produced from animal
hair it is almost certain that all L-cysteine is taken

from slaughtered animals. When human hair is
used it is often sourced from women in third-world
countries. L-cysteine is used as an additive in
around 5% of bread and other bakery products. It
is not used in wholemeal bread or other wholemeal
bakery products.
Lecithin: (no. E 322) waxy substance in nervous
tissue of all living organisms, but frequently
obtained from eggs. Also from blood or milk.
Alternatives include soy lecithin or corn-derived
lecithin.
Lipase: enzyme from the stomachs and tongue
glands of calves, baby goats and lambs. Used in
cheese making and in digestive aids. Alternatives
include vegetable enzymes, castor beans.
Lipoids, lipids: Fat and fat-like substances from
animals. Alternatives include vegetable oils.
Marine Oil: From fish or marine mammals. Used
as a shortening, especially in some margarines.
Alternatives include vegetable oils.
Methionine: Essential amino acid usually from
egg albumen and casein. Sometimes found in
potato chips for freshness.
Rennet or Rennin: Enzyme from calves
stomachs. Used in cheese-making and in many
coagulated dairy products. Alternatives include
lemon juice or vegetable rennet.
Stearic Acid: Fat from cows and sheep and from
dogs and cats euthanised in animal shelters, etc.
Most often refers to the fatty substance taken
from the stomachs of pigs. Used in gum and food
flavouring. Alternatives include vegetable derived
stearic acid.
Tallow: Rendered beef fat.
Urea, uric acid, carbamide: Excreted from urine
and other bodily fluids. Used to brown baked
goods, such as pretzels.
Vitamin D3: Always from an animal source. Some
soy milks contain D3 as well as cosmetics.
Whey or whey protein: A derivative of milk.
Usually found in cakes, cookies, candies, cheese
and bread. Alternatives include soybean-derived
whey.
82

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LIV E

About Vegan Era......................................... 3

Week 1 Shopping List................................ 5

Mandy and Davey, and of course their beautiful

THE 21 DAY ultimate VEGAN GUIDE

embarking on this beautiful journey

week 1 shopping list

Lots of fruit and veggies!

THE 21 DAY ultimate VEGAN GUIDE

week 1 meal planner

Raw Lemon Vietnamese Raw Falafel Cous

Pizza Wraps Shepherds

THE 21 DAY ultimate VEGAN GUIDE

There is no right or wrong way to make the transition.

Dont think of this program as a diet regime, but

Each day we provide information on a new topic,

EAT AS MUCH AS YOU WANT

THE 21 DAY ultimate VEGAN GUIDE

Weve provided shopping lists and weekly meal

Take it 1 day at a time .

THE 21 DAY ultimate VEGAN GUIDE

DID YOU KNOW?

time and from the above statistic, we havent

As a society, we seem to be getting sicker all the

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Choose Himalayan crystal salt or sea salt

The cartoon above was one of the only images to

WHY IS PROTEIN SO IMPORTANT?

Animal protein is often referred to as higher quality

THE 21 DAY ultimate VEGAN GUIDE

HEALTHY PROTEIN SOURCES (IN GRAMS)

The recommended dietary intake of protein is

Black beans, boiled (1 cup)

BEANS BEANS THE MUSICAL FRUIT...

ATHLETES AND PROTEIN

Kids nowadays...tend to go overboard

THE 21 DAY ultimate VEGAN GUIDE

Bean Burritos are a great source of protein - this

People who ate the most animal

(Options: if you dont have salsa but you have a

~DR. T. COLIN CAMPBELL

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of your choices! But keep in mind that this is your

THE 21 DAY ultimate VEGAN GUIDE

Todays meal planner calls for a simple stir-fry. We

Well, I feel like I got baptized in

THE 21 DAY ultimate VEGAN GUIDE

day 5 dairy and soy

From chatting with other vegans, we have found

WHATS WRONG WITH DAIRY?

animal protein in milk actually leaches calcium

THE 21 DAY ultimate VEGAN GUIDE

day 5 dairy and soy

ITS TOTALLY ADDICTIVE

THE 21 DAY ultimate VEGAN GUIDE

day 5 dairy and soy

There is a lot of mixed information about soy;

The hormones in soy can lead to cancer

This comes from the fact that soy products

THE 21 DAY ultimate VEGAN GUIDE

day 6 eating out

Nothing's changed my life more. I feel

Im rediscovering fruit. Ive always loved fruit,