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The clean eating vegan guide
This document provides a clean eating vegan guide created by Kelly Hanner. It includes lists of recommended fruits, vegetables, proteins, grains, and other clean foods. It also lists foods to avoid and provides recipes and meal suggestions. The guide was created to help people transition to a clean eating vegan lifestyle for health benefits such as reducing the risk of disease and feeling more energized. It recommends replacing animal products and processed foods with whole foods like fruits, vegetables, beans and nuts.
The clean eating vegan guide
- 1. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner Clean Eating Vegan Guide by Kelly Hanner www.tubbytotoned.com tubby2toned@me.com 0
- 2. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner Copyright ©2013 Kelly Hanner Published by Kelly Hanner License Notes This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use, then please return to TubbytoToned.com and purchase your own copy. Thank you for respecting the hard work of this author. 1
- 3. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner TABLE OF CONTENTS Why Clean Eating and Veganism? Pages 3-4 Fruits Page 5 Vegetables Pages 6-7 Dairy Alternatives Page 8 Meat Alternatives & Protein Powders Page 9 Fats Page 10 Flours Page 11 Legumes Page 12 Bread & Grains Page 13 Sweeteners Page 14 Superfoods Page 15 Condiments/Sauces Page 16 Foods That Aren’t Clean Pages 17-18 Where Do You Get Your Protein? Page 19 Hydration Cocktail Page 20 Recipes Pages 21-22 Meal Suggestions Page 23 Recommendations Page 24 About Kelly Page 25 2
- 4. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner WHY CLEAN EATING AND VEGANISM? Clean eating and going vegan go hand in hand. In the last 50 years health problems, diseases, obesity and feeling lethargy and emotional off balance have been the norm across most of the world. My dietetic technology studies and my continuing education I do in my free time have pointed to the culprit of health problems, disease, obesity and feelings of lethargy and emotional off balance to what we put in our mouths. I won’t overwhelm you with all the reasons why you should eat clean or go vegan, because you probably know enough about the subject to make you want this ebook in the first place. Instead I will leave you with some inspiring quotes which will help reinforce the idea that clean eating and going vegan are the best things you can do for your health and your family. You future self will thank you for taking care of it. I thank you as well for trusting me to provide you with valuable information about your health and for valuing yourself enough to want to be a better you. God bless, Kelly Hanner “We may find in the long run that tinned food is a deadlier weapon than the machine-gun”George Orwell “Man seeks to change the foods available in nature to suit his tastes, thereby putting an end to the very essence of life contained in them.”-Sai Baba “Did you ever stop to taste a carrot? Not just eat it, but taste it? You can’t taste the beauty and energy of the earth in a Twinkie.”-Astrid Alauda ‘The beef industry has contributed to more American deaths than all the wars of this century, all natural disasters, and all automobile accidents combined. If beef is your idea of "real food for real people" you'd better live real close to a real good hospital.‘ – Dr. Neal Barnard “Tell me what you eat, and I will tell you what you are.” –Anthelme Brillat Savarin “We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.”-Adelle Davis 3
- 5. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner “The act of putting into your mouth what the earth has grown is perhaps your most direct interaction with the earth.”-Frances Moore Lappe “Water is the most neglected nutrient in your diet but one of the most vital.” -Kelly Barton “Recognize meat for what it really is: the antibiotic- and pesticide-laden corpse of a tortured animal.” -Ingrid Newkirk “Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.” -Albert Einstein “We help people to begin truly healthful diets, and it is absolutely wonderful to see, not only their success, but also their delight at their ability to break old habits and feel really healthy for a change.” – Dr. Neal Barnard “Getting Americans to understand that eating meat or flesh in all its forms, whether it is red meat, chicken, or fish, eating dairy, which is really just liquid flesh, all these things contain all the building blocks that are promoting Western disease.” –Rip Esselstyn 4
- 6. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner FRUITS Apples Applesauce (no ingredients added) Apricots Bananas Blackberries Blueberries Cantaloupes Cherries Dates Figs Goji berries Grapefruit Grapes Guava Honeydew Kiwis Lemons Limes Mangos Mulberries Nectarine Oranges Papayas Peach Pear Pineapple Plums Pomegranate Prunes Raisins Raspberries Strawberries Tangerines Tomatoes Tomato paste Watermelons 5
- 7. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner VEGETABLES Asparagus Artichokes Arugula Basil Bean sprouts Beet greens Beets Bok choy Broccoli Brussel sprouts Cabbage, red & Green Cactus Capers Carrots Cauliflower Celery Chard Cilantro Collard greens Corn (organic only) Cucumber Eggplant Endive Garlic scapes Ginger Green beans Heart of palm Jicama Kale Lemon grass Mustard greens Mushrooms Onions Oregano Parsley Parsnips Pico de gallo Potatoes Pumpkin Radishes 6
- 8. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner Rhubarb Romaine lettuce Rutabagas Seaweeds Shallots Snow peas Spinach Sprouts Squashes- all kinds Sweet potatoes Turnip greens Turnips Water chestnut Watercress Wheatgrass Yams Zucchini 7
- 9. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner DAIRY ALTERNATIVES Almond milk Brazil Nut Milk Cashew Milk Coconut Milk Flax Milk Hemp Milk Rice Milk 8
- 10. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner MEAT ALTERNATIVES & PROTEIN POWDERS Tempeh Garden of Life Protein Powder Hemp Protein Powder Pea Protein Powder Rice Protein Powder Sunwarrior Vega Shakeology (Vegan) 9
- 11. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner FATS Almond butter (no added ingredients) Almond oil Almonds, raw Avocado Avocado oil Brazil nuts, unsalted Brazil nut oil Cashew butter (no added ingredients) Cashews, raw Chia seeds Coconut, unsweetened Coconut butter (no added ingredients) Coconut oil Extra Virgin Olive Oil Flax seeds Flaxseed oil Grape seed oil Hazelnuts Hemp oil Hemp seeds Macadamia nuts, unsalted Olive oil Peanut butter (no added ingredients) Peanuts, unsalted Pecans Pecan butter (no added ingredients) Pine nuts Pumpkin seeds, unsalted Sesame seeds Sunflower seeds, unsalted Sunflower butter (no added ingredients) Tahini Walnut butter (no added ingredients) Walnuts, raw Walnut oil 10
- 12. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner FLOURS Almond flour Brown rice flour Chickpea flour (garbanzo bean flour) Coconut flour Oat flour Quinoa flour 11
- 13. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner LEGUMES Black beans Black eyed peas Edamame Fava beans Garbanzo beans Green peas Hummus Lentils, all varieties Lima beans Kidney beans, all varieties Navy beans Pinto beans Split peas 12
- 14. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner BREAD & GRAINS Amaranth Brown Rice Ezekiel bread, all varieties Ezekiel wraps Mary’s Gone Crackers Millet Old fashioned oats Quinoa Popcorn (organic, airpopped) Steel Cut Oats 13
- 15. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner SWEETENERS Coconut Sugar Honey, raw (local would be best) Lo Han Maple syrup Medjool dates Stevia, both powder & liquid 14
- 16. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner SUPERFOODS Barre Bars Cacao & cacao nibs Carob powder Cayenne pepper Chlorella Cinnamon Coconut water (no added flavors) Distilled water Dark Chocolate (85% and higher) Himalayan sea salt Garlic Green Tea Kombucha Maca powder Miso paste Nutritional yeast Spices Spirulina Tumeric Wheatgrass powder blends 15
- 17. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner CONDIMENTS/SAUCES Apple cider vinegar (raw, with the mother) Balsamic vinegar Bragg amino acids Chili paste (no sugar or salt added) Coconut amino acids Coconut vinegar Horseradish Mustard, yellow & dijon Red wine vinegar Rice vinegar Vegetable broth (no sugar or salt added) White Vinegar 16
- 18. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner FOODS THAT AREN’T CLEAN *Foods with an asterix are okay to have if prepared clean Agave Animal products Baked beans* BBQ sauce* Breaded food* Brownies* Cane sugar Canned soup Canola oil Cereal Chocolate Coffee creamer Cookies* Corn (non organic) Corn syrup Crackers Deep fried food Energy drinks Extra Fake sweeteners Fast Food Froyo (unless vegan & not made with soy milk) Granola bars* Granola* Green tea (flavored) Gum High fructose corn syrup Honey (processed) Jam/Jelly* Juice* Muffins* Nectresse Nutrasweet Palm oil Pasta PB2 Popcorn (convenience kind) 17
- 19. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner Protein bars* Regular/diet pop Rice cakes Salad dressing* Smoothies* Soy milk Specialty coffee Splenda Sugar Sugar free products Sweet N Low Sweetened coconut Sweetened dried fruit Syrup Taco Seasoning* Teriyaki sauce Tofu Trail mix* Truvia Vitamin water type beverages White & wheat bread White rice Wraps Yogurt 18
- 20. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner WHERE DO YOU GET YOUR PROTEIN? Black beans Broccoli Garden of life original Hemp protein powder Lentils Nutritional yeast Oatmeal Pea protein powder Peanut butter Pumpkin seeds Quinoa Rice protein powder Shakeology Sunwarrior Tempeh Vega protein 1 cup 1 stalk 1 serving 3 tbsp 1 cup 3 tbsp 1 cup 1 serving 1 oz 1 oz 1 cup 1 tbsp 1 serving 1 serving 1 oz 1 serving 19 15g 7g 17g 11g 18g 9g 11g 28g 7g 5g 8g 12g 15g 15g 5g 15g
- 21. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner HYDRATION COCKTAIL Base Filtered water Sparkling water Distilled water Mix-ins Berries Cucumber slices Ginger (grated) Grapes (frozen) Lemon wedges Lime wedges Kiwi slices Orange slices Pineapple Watermelon cubes Herbs Cayenne pepper Cinnamon Basil Lavender Mint leaves Rosemary Extras Apple Cider Vinegar, raw (ACV) Ice Himalayan salt Stevia Favorite recipes Apple Pie 8oz distilled water, Lemon wedges, cinnamon, Himalayan salt, stevia & 2 tbsp ACV Refreshed 8oz distilled water, lemon & lime wedges, cucumber slices & mint leaves 20
- 22. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner RECIPES Almond Banana Coconut Protein Balls (no bake) Ingredients: 1 scoop chocolate protein ¼ cup shredded unsweetened coconut 3 tbsp coconut flour Almonds Mix all the ingredients except the almonds in a bowl. Using a tablespoon, measure off a heaping tablespoon of the dough and roll into balls. Put on a cookie sheet and press an almond into the center of each cookie. Let set in freezer, store in fridge. Basic Salad Dressing Ingredients: 2 cloves of garlic 1 small thumb size piece of ginger Juice of 1 lemon ¼ cup olive oil Mince the garlic & ginger as finely as possible. In a bowl combine all ingredients. Serve on the side. *Add 1 tbsp raw honey for sweetness *Add cayenne pepper to make it spicy *Add 1 avocado mashed for a creamy dressing *Add nutritional yeast for a cheesy tasting dressing Overnight Oats Ingredients: 1 mason jar, or Tupperware with a lid ½ cup old fashioned oats 3 tbsp chia seeds ¾ -1 cup milk alternative ½ cup frozen blueberries or your favorite fruit for oatmeal dash of cinnamon Combine all ingredients into mason jar/Tupperware. Secure lid. Shake and store for a minimum of 4 hours. 21
- 23. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner Peanut Butter Cup Shakeology Shake Ingredients: 1 cup milk alternative ½ cup of water ½ of a frozen, peeled banana 1-2 tbsp peanut butter 3-4 ice cubes 1 scoop Vegan Chocolate Shakeology Add all ingredients to a blender. Blend & enjoy. For a thicker shake, use less water. For a thinner shake, omit ice cubes. Poppin’ Chickpeas Ingredients: 1 can chickpeas drained (1.5 cups) 3 tbsp nutritional yeast ¼ tsbp Himalayan salt dash of cayenne pepper Mix ingredients in a bowl. Put on a lined baking sheet for 25 minutes at 375 degrees. Tempeh Taco Meat Ingredients: 2 tbsp coconut oil 1 package tempeh 1 tbsp chili powder ¼ tsp garlic powder ¼ tsp crushed red pepper flakes ¼ tsp paprika 1/8 tsp cayenne pepper ¼ tsp Himalayan salt In a pan on medium heat, heat up the coconut oil. With clean hands, take the tempeh loaf and crumble it into individual tiny small pieces. Let it cook for about 5 minutes, and then begin casually stirring from until well browned. Reduce to low heat and add the spices to the tempeh, stir to evenly coat. Makes 2 servings 22
- 24. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner MEAL SUGGESTIONS Breakfast Protein shake 8 oz unsweetened milk alternative ½ of a medium banana Spirulina & Chlorella Overnight Oats Lunch 2 cups spinach ½ avocado ½ cup black beans 2 tbsp hummus Basic salad dressing Vegan Chili Dinner 1 serving of Tempeh Taco Meat ¼ avocado ½ cup beans 1 cup spinach Pico de gallo 1 Ezekiel wrap Sautee ½ a block of Tempeh with: 1 tbsp coconut oil 1 cup chopped purple cabbage ½ cup diced pepper 1 cup broccoli chopped top with 1 serving nutritional yeast Snacks Almond Banana Coconut Protein balls Poppin’ Chickpeas 23
- 25. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner RECOMMENDATIONS Books “The China Study” by T. Colin Campbell “The Engine 2 Diet” by Rip Esselstyn “In Defense of Food” by Michael Pollan “Karma Chow” by Missy Costello “The Kind Diet” by Alicia Silverstone “The Omnivore’s Dilemma” by Michael Pollan “Skinny Bitch” by Rory Freedman & Kim Barnouin Documentaries Genetic Roulette Hungry for Change Farmageddon Fat, Sick & Nearly Dead Food, Inc. Forks Over Knives Supersize Me Vegucated 24
- 26. Clean Eating VeganGuide | Tubbytotoned.com | Kelly Hanner ABOUT KELLY Kelly Hanner is the CEO of Tubby to Toned where she works as a health, fitness & finances coach who helps people overcome their food demons and live healthier lives. With a degree in dietetic technology and a passion for helping people, she has helped to inspire healthy lifestyle changes within her community that has radiated out into the world. In remission from an eating disorder, she has adopted a vegan clean eating way of life to counteract the damage done to her temple and soul. She enjoys helping to change the world, blogging, relaxing with her boyfriend Kevin, traveling, cooking, environmentalism, being an adrenaline junkie, walking her Border Collie Zoey and last but most importantly not least, she enjoys her new found faith in God. A special thank you to my friend, coworker, fellow woman of God and medicine woman, Brooke who helped to edit this e-book and who is always there for me whenever I have any daunting questions about plant based health remedies. 25