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➣general info on omega 3’s: http://veganhealth.org/articles/omega3
➣flax seeds + menstrual pain: https://nutritionfacts.org/video/flax-seeds-for-breast-pain/
➣pollutants in fish oil supplements: https://nutritionfacts.org/video/pcbs-in-childrens-fish-oil-supplements/
➣brain health and omega 3’s: https://nutritionfacts.org/video/fish-brain-food-older-adults/
https://nutritionfacts.org/video/mercury-vs-omega-3s-for-brain-development/
➣distilled fish oil still toxic: https://nutritionfacts.org/video/is-distilled-fish-oil-toxin-free/
➣plant based DHA/EPA supplements: https://iherb.co/5vjNJFnV
➣list of plant based foods with omega-3’s: https://plenteousveg.com/vegan-sources-omega-3/
➣music: https://soundcloud.com/birocratic
➣if you can’t find any of these items in your store and want to try them out, check out Thrive Market! You can get 25% off your first purchase, a FREE 30-DAY TRIAL and FREE SHIPPING : http://go.thrv.me/SH4Ys
➣and if you’re not in the US, try iHerb! they ship to over 150 different countries.
$5 off your first iHerb order (no minimum purchase) by clicking here: http://www.iherb.com/?pcode=IHERBNEW5&rcode=MAN4451

(not sponsored by either– free stuff is just gr8 ok)

C H I A seed P U D D I N G
-3/4 cup chia seeds
-1 1/2 cup nut milk of choice
-2-3 tbsp agave/maple syrup
-toppings suggestions: walnuts, banana, granola (make your own oil free granola! [link]), etc.

-combine all ingredients in a bowl and whisk together. let sit for 5 minutes and whisk again to prevent clumps
-cover and refrigerate for at least 1 hour or overnight

G R E E N smoothie B O W L
-2 frozen bananas
-2 cups spinach
-1-2 tbsp ground flaxseeds
-1 cup frozen berries
-water or nut milk of choice to blend
-optionals: protein powder, other toppings 🙂

-blend until combined, top with your favorite toppings

kale P E A N U T hemp N O O D L E S

ingredients:
-box of your favorite pasta ( i used Banza chickpea pasta [link] )
-2-3 cups of kale
-shredded cabbage
-sesame seeds to garnish (optional)
-peanut/hemp sauce

directions:
-boil pasta according to box instructions and drain.
-steam/cook kale in a pan with a bit of water. when cooked down, add in the noodles along with the sauce and toss together in the pan. serve on a bed of greens or cabbage, sprinkle sesame seeds on top.

P E A N U T/hemp S A U C E

ingredients:
-2 tbsp peanut butter
-2 tbsp hemp seeds
-1/2 tsp garlic powder
-1 tbsp liquid aminos
-1 tbsp ACV or rice or white vinegar
-1 tbsp agave
-2+ tbsp water to blend

directions:
-combine all ingredients in a blender and blend until well combined. add more or less water, for desired consistency

C R I S P Y baked T O F U

ingredients:
-1 block of extra firm tofu
-1/2 – 1 tbsp soy sauce, depending on how salty you like it
-1/2 tbsp rice vinegar
-1 tbsp corn starch

directions:
-drain and press tofu (see video for instructions)
-preheat oven to 400F/200C
-cut tofu into cubes and toss with soy sauce and vinegar
-sprinkle corn starch over tofu and toss until evenly coated
-spread cubes on parchment paper and bake for 25-30 minutes

O M E G A power C A U L I F L O W E R rice

ingredients:
-2/3 cup riced cauliflower*
-2/3 cup rice
-1/2 tsp garlic powder
-1/4 cup chopped onion
directions:
-in a nonstick pan, water sauté onions until fragrant and golden
-add cauliflower and garlic powder, mix and cook until cauliflower is soft, around 5 minutes. add water when needed
-add rice and mix until evenly distributed and equally warmed
*you can process chunks of cauliflower into rice-sized pieces, and measure out 2/3 cup from there

T O M A T O beans

ingredients:
-don’t really think you need this recipe but here ya go
-1 can beans of choice (i used kidney beans)
-1 can diced tomatoes (preferably unsalted/low sodium)
-1 tsp chili powder
-1/2 tsp cumin
-1/2 tsp garlic powder

directions:
-put those babies in a pan
-mix over medium high heat until well combined

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Why Go Vegan? Watch these videos/documentaries:
-101 Reasons to go Vegan: https://www.youtube.com/watch?v=W4HJcq8qHAY
-The Best Speech You’ll Ever Hear
-Cowspiracy
-What The Health
-Forks Over Knives
-Earthlings

Vegan Resources:
www.adaptt.org
www.drmcdougall.com
www.nutritionfacts.org
www.pcrm.org
www.veganessentials.com
www.engine2diet.com
www.veganbodybuilding.com

FAQ
What are you studying? Nutrition & Dietetics
What camera do you use? Canon Powershot G7X + Canon Vixia Mini X
What is your ethnicity? Filipino
Where is your nose ring from? bijoufish.com

an * denotes sponsorship, but all opinions are my own.

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