PLANT-BASED COOKING starter guide

From CHRISTIN MCKAMEY THE VEGGIE CHICK Contents

Welcome Letter from Christin ...... PAGE 3

Whole Food, Plant Based Health ...... PAGE 4

Nutrition Guide ...... PAGE 6

10 tips for those transitioning to a plant-based diet ​ ...... PAGE 8

Staple Foods for Plant-Based Cooking​​​ ...... PAGE 9

Resources ​​​​​​​Page ...... PAGE 11

Connect with Me ...... PAGE 13 HI I’M CHRISTIN I’m passionate about a whole foods plant-based lifestyle

Throughout my life, I’ve transitioned from fast food/meat-eater to part- time vegetarian to dedicated vegan to…well, who I am now. And that means I don’t subscribe to any one diet or label. My primary focus is on healthy plant-based nutrition, doing exercises I truly enjoy, and taking care of my body so I have the energy to do the things I love the most.

Before I really knew what “healthy” was, I was always tired, constantly getting sick and either overeating or starving myself. I also spent years feeling constant guilt for eating something I “wasn’t supposed to”, beating myself up about it, and then repeating the same pattern the following day. It took me many years (decades really) to finally have a clear understanding of what food is really healthy and how it affects my body, how to best manage it, and how to have a healthy relationship with food.

Of course I still have days where I struggle or feel guilty, but overall I’ve been successful at implementing healthy habits and remaining consistent, without all the guilt. I’ve been able to manage my health and weight for years with more energy, and I very rarely get sick (and when I do, it’s generally very mild). Bottom line- I am MUCH happier and in the best shape I’ve ever been in my life, which is a great feeling. “Your beliefs become your thoughts, In this guide, you will find an overview with principles of good Your thoughts become your words, health, tips for transitioning to a plant-based diet, as well as Your words become your actions, common ingredients and other helpful suggestions. Just Your actions become your habits, remember that changing your life and focusing on a healthy Your habits become your values, lifestyle doesn’t happen all at once! It’s a lifelong process and something you need to continually work at to get better. Your values become your destiny.”

Believe you can change your health, share the news with ~GHANDI others (and yourself) about your new plan, start practicing your new knowledge and those actions will eventually turn into healthy habits. Pretty soon, it will be who you are. It will be a way of life.

I truly LOVE helping others discover delicious plant-based recipes, new ways of cooking, and how to feel better from the inside out! We only live once, so let’s do it the best we can!

Wishing you health and happiness, Christin

WWW.VEGGIECHICK.COM PAGE 3 WHOLE FOOD, PLANT BASED HEALTH

Nutrition can be confusing and downright annoying. Every day there is a new type of diet, a new food that was thought to be healthy- but no longer is - and a world where preservatives and fast food are now mainstream. It’s no wonder that people don’t know what, or how to eat. Cancer, obesity, heart disease, diabetes and other health problems are on the rise and these things affect people personally, economically and wreak havoc on our planet. So what is the truth?

Research has shown that a whole food plant-based diet is the best option for your health. So what is a whole food plant-based diet? I love this definition fromforksoverknives.com :

A whole-food, plant-based diet is centered on whole, unrefined, or minimally refined plants. It’s a diet based on fruits, vegetables, whole grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as “ highly refined foods like bleached flour, refined sugar, and oil.

SO WHAT CAN IT DO FOR ME?

A whole food plant-based diet is known as the healthiest diet on the planet, and it can immediately help you lose weight, feel better, look better, AND if that’s not enough, it’s been proven to protect from life threatening diseases.

You’ll have more energy, self confidence, protection against diseases, and a longer life to spend with the people you love- these are not small things. Taking care of your health should be at the forefront of your priorities and I believe a whole food, plant-based diet is the answer. Just look at these stunning facts…

• There has been significant scientific evidence showing that a whole food, plant based diet may help prevent, treat, slow and even reserve cancer progression. Some foods associated with anti-cancer properties: apples, beans, berries, black pepper, broccoli, chili peppers, cocoa, coffee, flax seeds, garlic, green and herbal tea, greens, mushrooms, nuts (especially walnuts), red rice, sweet potatoes, tomatoes and turmeric. (Source)

• Plant-based diets may also successfully prevent, treat and reverse type 2 diabetes, including in children. Cutting out meat, milk and other animal products and high-fat/high-protein foods may reduce the risk of diabetes. (Source)

• Alzheimer’s is now the #6 killer in the U.S., when it was practically non-existent a century ago. Poor cardiovascular health may be the cause, cutting off blood flow to the brain and leading to the development of the disease. Other things may contribute, such as animal hormones, and other toxins found in meats. These foods have shown some potential for preventing or slowing down the disease: saffron, coffee, ginger and apple juice, beans, vitamins D and B-12, whole grains, fruits, and vegetables. (Source) My grandmother had severe Alzheimer’s and it was a slow and painful process to watch. I wish I had the knowledge back then to help her change her diet and extend her life.

WWW.VEGGIECHICK.COM PAGE 4 • Heart disease is the #1 killer in the U.S. and elevated cholesterol seems to be the primary cause. A plant based diet is free of cholesterol and saturated animal fats and may even protect against and help manage and even reverse heart disease. Heart disease has been found to be almost nonexistent in populations with diets centered around whole plant foods. (Source)

• A whole foods, plant based diet can lower cholesterol and blood pressure. (Source)

• Some neurotoxins found in beef, chicken, pork and fish have been linked to cases of Parkinson’s disease. (Source)

• Kaiser Permanente, one of the largest managed care organizations in the country urges their 17,000+ physicians to recommend a healthy, plant based diet and active lifestyle to their patients. (Source) They also offer a 30 Day Challenge.

The results are clear; a whole food, plant based diet is great for your body.

“Eat food. Not too much. Mostly plants.” MICHAEL POLLAN- AUTHOR, ACTIVIST

IT’S NOT JUST VEGGIES

Sometimes vegans get a bad rap and people believe they just eat salad all day, everyday. I am here to tell you that is not true. A whole food, plant based diet does NOT mean that you are only eating vegetables. While kale, spinach and other veggies may be a big part of this diet, it also includes other healthy starches such as sweet potatoes, grains and legumes such as brown rice and lentils as well as many others. Learning new ways to mix, match and combine foods is part of the fun. For me, it opened up a whole new world of cooking.

MEAT DOES NOT EQUAL “COMPLETE”

Many people are accustomed to eating meat in every meal. I remember feeling that my meal was not complete without some sort of meat, and it takes a little time to get over that mindset when you first switch to a plant-based diet. In order to be successful in this diet, you’ll need to build your plate around foods that you may have considered “side dishes”, such as beans, potatoes, quinoa, brown rice, etc. Start slow, and incorporate 1-2 meatless dinners a week, and build up from there.

VARIETY OF WHOLE, PLANT BASE FOODS

Unfortunately, we’ve often heard through advertising, etc. that we should consume one type of food for certain nutrients: meat for protein/iron, milk for calcium, and so on. But this is not a healthy way to look at your diet, and can definitely cause more harm than good. In order to succeed at a whole foods, plant based diet, it’s important to focus on getting a variety of different foods in your body.

WWW.VEGGIECHICK.COM PAGE 5 NUTRITION GUIDE CALCIUM is crucial for building and maintaining If you are planning to move to a plant-based diet, strong bone health. It’s also needed for nerve and I would highly recommend making sure that you muscle function, and blood clotting. People need are getting the proper nutrients you need. After 6 1000 milligrams of calcium before age 50. After months on a plant based diet, I went to a doctor that, they need 1200 milligrams. and got my blood tested. (I found out that while my protein levels and B-12 were perfect, I was low Whole, plant based foods containing on iron, zinc, magnesium and vitamin D) Wake up calcium: dark green leafy vegetables, call! So now I make sure I take supplements for broccoli, brussel sprouts, chickpeas, almonds, those deficient vitamins as well as making sure I beans, lentils, , , and many others. am getting a variety of foods in my diet. I also have to mention that you can easily be lacking certain IRON is an essential nutrient in the body because nutrients, with or without a plant-based diet. It’s it contributes to oxygen in the blood. Iron- just about taking preventive care in yourself and deficient anemia can be found in many people your health. with iron deficiencies. It’s interesting to note that some iron cannot be absorbed well by the body, So let’s talk about the most important things your but any foods containing Vitamin C will help aid body needs to perform most efficiently. in the absorption of iron. Foods such as broccoli and bok choy contain high levels of Vitamin C, PROTEIN is made up of amino acids, and are which helps absorb the iron into the body. necessary for growth/repair, and the structure and functioning of all living cells. It’s a common Other whole, plant based foods containing misconception that a vegetarian or vegan diet iron: , lentils, spinach, blackstrap will not give you the proper amount of protein, molasses, , beans, and many, many but if you focus on a variety of plant-based foods, others. It’s important to get checked by your you will get the protein you need. doctor to make sure your body is absorbing enough iron. If not, you may need to take a The Recommended Dietary Allowance (RDA) for supplement. protein is a modest 0.8 g/kg body weight per day. This means only 1 calorie out of 10 needs to come from protein. But again, it’s important to get a MICRONUTRIENTS variety of whole and plant based foods to ensure Micronutrients are minerals, amino acids and you are getting the amount of protein you need. vitamins essential for the body. They talk to our To learn more about protein, read my article: Do cells and tell them what to do, and they are crucial Vegans Get Enough Protein? for our bodies to thrive. A couple overlooked micronutrients are zinc and magnesium. Whole, plant based foods containing protein: spinach, green pees, tempeh, MAGNESIUM is a mineral that builds the bones, , corn, lentils, chickpeas, cashews, helps the body recover after workouts, aids with beans, hemp seeds, tofu, and many others. the nervous system and mood health and much more. Plants are packed with magnesium so as long as you’re getting good variety of plant-based

WWW.VEGGIECHICK.COM PAGE 6 foods, you should be able to get the magnesium for growth and repair, and also used to make other you need. If not, consider a supplement. fatty acids. Experts believe that before processed foods, we consumed equal parts Omega 3 and Whole, plant based foods containing Omega 6. But, it has now been shown that people magnesium: are getting more Omega 6 than Omega 3, due sunflower seeds and other seeds, kelp, oats, to oil found in so many fast foods and leafy greens, bananas, sweet potatoes, winter processed foods. This imbalance can lead to heart squash, all whole grains, beans, wild and disease, cancer, and many other diseases. This is brown rice, etc. why it’s important to get a healthy ratio of these fatty acids. Cutting down fast and processed foods, ZINC is important for healthy pregnancies, and as well as vegetable oils is absolutely essential. enhances immune health. It’s also an important mineral that can be overlooked. Zinc deficiencies Whole, plant based foods containing can result in loss of hair, being more susceptible Omega 3’s: flax seed, chia seeds, hemp seeds, to colds and flus, hormone imbalances, acne, seaweed, winter squash, walnuts (about 9 and more. It helps with efficient production of walnut halves are enough to get your daily testosterone, skin and nail health, healthy eyesight, dose of Omega 3) wound healing, and a well-functioning immune system. Needless to say, zinc is important and Whole, plant based foods containing it’s crucial that you get the proper levels in your Omega 6’s: walnuts, sunflower seeds, pine body. Women need 9 milligrams of zinc a day and nuts, sesame seeds, pecans, etc. men need 11. If you find you are not getting the amount of zinc that your body needs, consider a VITAMIN D is a vitamin crucial for calcium and zinc supplement. phosphorus absorption, bone growth, facilitates a normal immune system function, and much Whole, plant based foods containing zinc: more. It can help fight osteoporosis, depression, beans, tofu, tempeh, lentils, peanuts, nuts, and some studies have found it may also reduce seeds, oats, nutritional yeast, etc. risk for other diseases. Your body can produce vitamin D naturally when it’s exposed to sunlight, B-12 is a vitamin needed for cell division and but if you live in a state where the sun doesn’t blood formation. Even though the recommended always shine year round (like me in Michigan), it’s requirement is low (2.4 micrograms daily for so important that you still get Vitamin D in your adults), it is essential. It is found in animal foods body. The problem is, Vitamin D is not present in and fortified plant products. There are not many many foods, so this is why I highly recommend whole food, plant based foods that contain taking a supplement. Symptoms of Vitamin D B-12, and I highly recommend you take a B-12 deficiency can include tiredness, aches and pains, supplement. stress fractures, and severe bone and muscle pain.

ESSENTIAL FATTY ACIDS THE BOTTOM LINE (OMEGA 3’S AND OMEGA 6’S) The body is capable of producing all the fatty acids It’s best to check with your doctor and get a it needs except Omega 3 and Omega 6, which blood test to determine if you are getting all the must be consumed through diet. They are needed nutrients your body needs. Knowledge is power!

WWW.VEGGIECHICK.COM PAGE 7 10 TIPS FOR THOSE TRANSITIONING TO A PLANT-BASED DIET

Keep an open mind. Try and ignore vegan, they replace meat with unhealthy foods, 1 negative stereotypes and attitudes and be such as bagels, chips, vegan junk food, etc. Just open to the idea of eating healthy. because you’re not eating meat or dairy, doesn’t necessarily mean what you are eating is healthy. Start now, but make changes gradually. This is why it’s important to think of this diet as 2 Do a ‘Meatless Monday’ 1-2 days a week. At a whole food, plant based diet and center your first, it will feel like something is missing meals around just that- whole food, plant based from your plate, but you will won’t feel like that foods. forever. It takes time to get used to a plant-based diet. Read food labels. If you can’t pronounce 8 it, it’s probably not the best thing to put in Drink smart. It’s not just about food. Make your body. Try to buy most of your food in 3 good choices about the liquids you’re the produce section, as well as bulk foods such as putting in your body. Cut out soda. Drink brown rice, beans, lentils, etc. If you buy packaged as much water as possible. Add lemon, mint, food, read what’s in it. The least amount of basil, rosemary, cucumber, etc. to your water to ingredients, the better. Eat organic when possible. make it more interesting. Pay attention to portion size. Just because Don’t be afraid to experiment. Vegan 9 you are eating a healthy diet, doesn’t mean 4 food doesn’t have to taste bad. You have you can just eat as much as you want. Still SO many options, far more than you may pay attention to portion size and how many nuts/ realize. Start researching websites that focus on nut butters, etc. you are consuming. plant-based, whole food recipes, and try out new recipes. Stay strong! It may seem unnatural at first 10 trying a plant-based diet, and you may get Plan ahead. To eat healthy, it needs to be some odd looks from your meat-eating 5 intentional. Try to plan your meals ahead friends. Just remember your friends are not the of time, so you don’t slip up. Get creative ones that will have to live with your health choices. when eating out. If you’re going on a road trip, Focus on what’s right for you. plan ahead.

Educate yourself. It’s all about the more 6 you know. Learn what foods are dairy free, gluten free, etc. I highly recommend watching the documentary “Forks Over Knives” and if you have the time, reading the book “The China Study”.

Vegan doesn’t always mean healthy. 7 Sometimes when people go vegetarian or

WWW.VEGGIECHICK.COM PAGE 8 STAPLE FOODS FOR PLANT-BASED COOKING

NUTS, NUT BUTTERS, AND SEEDS VEGETABLES Some of my favorites (just remember Some of my favorite veggies: not to go overboard because some can be high in fat): cherry winter squash tomatoes pine nuts chia seeds cauliflower baby spinach almonds ground hemp leeks seeds onions cashews green beans peanut butter arugula pistachios chard almond butter lettuce pecans sweet potatoes walnut butter cabbage peanuts sprouts celery cabbage whole flax seeds bell peppers beets and beet greens sweet peas radishes asparagus watercress FRUITS zucchini 3 servings a day is recommended. brussel sprouts A serving size is 1 medium piece of fruit jicama OR 1/2 cup cooked fruit OR 4 ounces juice cucumbers lemons kalamata olives broccoli limes avocados kale tomatoes papayas collard greens bananas mangoes bok choy berries plums parsnips apples capers grapefruit

BEANS & LEGUMES Beans are so good for our health! GRAINS quinoa farro black beans lima beans lentils bulgar chickpeas cannellini beans oats couscous pinto beans fava beans millet buckwheat black eyed peas great northern brown rice spelt barley

WWW.VEGGIECHICK.COM PAGE 9 STAPLE FOODS FOR PLANT-BASED COOKING (CONT.)

OILS OTHER GOODIES Use oils sparingly. You can use vegetable broth instead. But if you do use it, these pasta noodles thin pretzel (gluten free) crisps are some I recommend: blue corn salsa tortilla chips extra virgin coconut oil unsweetened olive oil gluten free coconut flakes flaxseed oil granola sesame oil hempseed oil hummus walnut oil

DAIRY-FREE ALTERNATIVES FRESH HERBS

nutritional yeast flax milk basil mint (used to give a rosemary oregano “cheesy” flavor”) dairy free yogurt thyme cream cheese dill Tofutti sour cilantro cream parsley garlic

DRIED SPICES

ginger sea salt coriander Aleppo pepper MOCK MEATS I don’t recommend eating too many thyme Spanish paprika processed foods, but if you are oregano crushed red pepper transitioning to a plant-based diet, Italian some of these brands may help. seasoning cayenne pepper garlic nutmeg Gardein Trader Joe’s black pepper cinnamon also has a LifeLife variety of chili powder meatless- meats cumin Morningstar Quorn sesame seeds Farms curry powder fenugreek

WWW.VEGGIECHICK.COM PAGE 10 STAPLE FOODS FOR PLANT-BASED COOKING (CONT.)

SWEET TREATS Vegan chocolate chips Luna & Larry’s Coconut Bliss ice cream non dairy whipped cream Ben & Jerry’s dairy free ice cream (my fave is PB Cookies- yum!) So Delicious dairy free ice creams (the ones made with cashew milk are very Vegan chocolate bars creamy)

HEALTHY SNACKS steamed lentils with salt and pepper w/ Crispy Asian Roasted Chickpeas blue tortilla chips kale chips salsa with blue corn tortilla chips handful of nuts hummus and pretzels or rice crackers sliced apples and cinnamon celery with almond butter dried fruit Chocolate Coconut Energy Bites dates stuffed with almond butter and celery sticks with peanut butter or rolled in unsweetened coconut Sriracha

RESOURCES SUPERFOODS My Favorite Food Blogs and Resources

cacao Blissful Basil Pinch of Yum chlorella Connoisseurus Veg Plant Based On a Budget goji berries Deliciously Ella Plant Powered Kitchen spirulina Faring Well Simple Vegan Blog Fork and Beans Spabettie Forks Over Knives Sprouted Kitchen Happy Hearted Kitchen Sunday Morning Banana Pancakes Healthy Happy Life The Colorful Kitchen CULTURED FOODS Holli Thompson The First Mess Keepin’ It Kind The Full Helping sauerkraut Minimalist Baker The Plant Philosophy kombucha My New Roots The Viet Vegan Namely Marly This Rawsome Vegan Life kimchee Naturally Ella Vegan Richa NutritionFacts.org Vegan Yack Attack NutritionStudies.org Veggies Don’t Bite Oh My Veggies Will Frolic for Food Oh She Glows

WWW.VEGGIECHICK.COM PAGE 11 My Favorite Must-Have Kitchen Tools & Equipment See full post with more info here.

Vitamix Measuring Cups Slow Cooker Kitchenaid Mixer Measuring Spoons Rice Cooker 3 Speed Hand Blender Knives Lemon/Lime Zester Food Processor Wok Lemon Squeezer Cutting Boards Apple Corer Peeler Slicer Kitchen Scissors Cookie Scooper Mandolin Slicer Veggie Spiralizer Avocado Tool Peeler

My Favorite Top 10 Recipes from VeggieChick.com

Crushed Lentil Soup “Egg” Salad Sandwich Slow Cooker Sweet Potato Coconut Curry Soup Green Chile Mac and Cheese Soy Chorizo Chili Skinny Shiitake Black Bean Burgers with Spicy Aioli Stir Fry Zen Crunch Bowl Vegetable Pancit Lemon Chickpeas Veggie BLT with Spicy Mayo My Favorite Dessert: No-Bake Peanut Butter Chocolate Bars

WWW.VEGGIECHICK.COM PAGE 12 CONNECT WITH ME

Thanks for reading! I hope you are excited about a plant-based diet as much as I am and ready to jump in and get started.

Let’s stay connected!

xoxo, Christin McKamey

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