THRIVE Vegan Magazine Issue 7

Page 1






recipes && recipes food food ideas ideas Innovative EASY Gourmet



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Contents 8




40 32




Secrets to the perfect avocado

Nourish your body: nutrients packed in one simple meal



Aussie Foodie Chloe Munro


Niki Webster: Food Consultant + Photographer


Best vegan burgers from around the globe



The queen of raw, beautiful cakes, Sam Murphy


Award-Winning Vegan Recipe Blogger + Author, EMILY VON EUW

Secret to great smoothies, tahini love, creamy oatmeal, and the recipe to magical cheesecake

32 California Foodie Edgar Catrejon

The perfect winter dishes + tips and underused ingredients to try

Smoothie Bowl Guru + Photographer, Alena Haurylik

Cutting wheat, sourcing locally, and creating the best vegan cheesecake

Char-grilling underripe avocados, adding peas to everything, and the best vegan + gluten-free recipes for the holidays


Creator of Eat. Drink. Shrink., Gabrielle St. Claire

Creating unprocessed vegan bacon, homemade vegan feta, and the world’s best burger


Ellen De Meulemeester: Photographer + Recipe Developer


Cherie Tu: Thriving on plants

At 18, this Sydney-based foodie inspires millions globally

One-pot dinners, fresh herbs, and the best vegan, lactose- + glutenfree no-bake cake


Michaela Vais


Dumping dairy + healing your skin. Eating the rainbow, counting colors (not calories), and culinary essentials




Silvia Bifaro: vegan holiday baking

Secrets for creating stress-free, perfect desserts

recipes | Jenna Davila, Plant-based Health + Wellness Coach and Raw Vegan Food Blogger

Jenna Davila

Plant-based Health + Wellness Coach and Raw Vegan Food Blogger Instagram: @LivePureJenna

Coconut Chia Seed Yogurt with Turmeric INGREDIENTS Yogurt 1 young Thai coconut (scoop out meat) 3 tbsp chia seeds 2 tsp turmeric METHOD Open your coconut and use ¾ of the water to mix with the chia seeds in a bowl. You can also put this into a mason jar, put on the lid, and shake well! Place the bowl into the refrigerator.

After 20 minutes, mix. I like to make this at night and leave it in the refrigerator overnight. I also LOVE my Coco Jack to open my coconuts; it’s easy, clean, and speedy! Blend the coconut meat in a high-speed blender until creamy and pour into a bowl. Mix in turmeric and set aside. Once the chia seeds are set and gel-like, mix together with the coconut and turmeric.



INGREDIENTS Toppings 1 cup dried mulberries 1-2 bananas, sliced 1 papaya, diced 6 oz blueberries 1 tsp cinnamon ¼ tsp nutmeg METHOD Grind mulberries in a blender.

Layer mulberries, papaya, bananas, and blueberries any way you’d like. Add ½ of coconut yogurt and then add the cinnamon and nutmeg on top evenly. You can mix this in with the coconut yogurt in the beginning steps, but it will change the color of the yogurt. After you spread the spices on, add the rest of the yogurt and ENJOY!

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Secrets to the Perfect Avocado • Peel your avocado skin, rather than cutting. • Use sushi vinegar to keep the avocado green. • Use a sharp knife for the rose and a vegetable peeler for avocado ribbons. • You can find a video rose tutorial on my Instagram account.



Unity Vegan Kitchen

Fiona Sheppard

Belinda Schneider

Perth, Western Australia

Leslie Nelms

Germany Instagram: @frangipani003

Instagram: @rawcrush


Austin, Texas Instagram: @unityvegankitchen

BEST OF n vega BURGER INSPIRATION Send us your burger pic s:

Verena Frei Switzerland

f ood@myt hr ivemag.c om

Instagram: @frei_style


The Pizza Burger

Los Vegangeles

Instagram: @losvegangeles

The Ramen Burger

Gaz Oakley UK

devegan Instagram: @avantgar


Marisa Marzipan Sweden

Instagram: @missmarzipancom 10 MYTHRIVEMAG.COM

Lorna Hall England

Instagram: @eatmyyythoughts

Stephanie Williams Los Angeles

Instagram: @veganwhat



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recipes | French Vegan Chef, Noémie Cazier

Noémie Cazier French Vegan Chef

Instagram: @parisbyvegan

 3 cups gluten-free flour (1 cup corn flour + 1 cup rice flour + 1 cup tapioca flour + ¾ tsp xanthan gum)
 1 tsp salt
 ½ tsp baking powder
 3 tbsp sugar
 1 tbsp yeast
 1¼ cups warm water
 1 tbsp olive oil

Sauce 6 tbsp tomato puree
 1 tsp olive oil Salt and pepper to season Toppings 1 small red onion, sliced
 ¼ zucchini, sliced 1 eggplant, finely sliced
 1 branch of basil 1 avocado METHOD Preheat oven to 220°C/425°F. In a bowl, combine yeast and ¾ cup water. Let set for 5 minutes to activate. Add 1 tbsp sugar.

te Gl u Ve g

n gi e -Fr e Piz e za



In a separate bowl, combine gluten-free flour blend, salt, baking powder, and remaining 2 tbsp sugar.
Add the yeast mixture, olive oil, and ½ cup warm water before stirring, then stir it all together until well combined.
Coat a baking sheet or pizza stone with parchment paper and plop your dough down. Using your hands, and a little flour if it gets too sticky, work from the middle and push to spread/flatten the dough out to the edge. You want it to be really thin.
 Put the pizza in the oven to pre-bake for roughly 5-10 minutes, or until it begins to look dry.
 Remove from oven and spread generously with your pizza sauce and toppings: first the finely sliced eggplant, as this will brilliantly substitute the cheesy part. Pop back in oven for 20-25 minutes, or until the crust edge looks golden brown and the toppings are warm and bubbly. Add fresh basil and avocado slices for an extra savory taste and melting consistency.

recipes | Fiona Sheppard, Australian Plant-based Foodie, Raw Expert

Plant-based Foodie + Raw Expert

Fiona Sheppard Instagram: @rawCRUSH

Raw Cinnamon


Carrot Cake

with Vegan Cream Cheese Frosting

INGREDIENTS Cake 3 large grated carrots 1 medium apple 1 cup dried apricots 1 cup pitted Medjool dates 2 cups oat flour 1 tsp cinnamon 2 tbsp agave 2 tsp lemon juice 1 tsp vanilla extract ½ cup sultanas

Frosting 2 cups presoaked cashews 1 cup coconut cream, solid part only ½ cup maple syrup 2 tbsp vanilla extract Preparation Soak cashews in filtered water and place in the fridge for 8 hours. Place can of coconut cream in the fridge for 8 hours.

method Place oats in a food processor and blend to a flour of coarse consistency. Set aside. Place cut-up carrots and apple in the food processor and blend to a coarse consistency. Add all other ingredients, including the oat flour, except for the sultanas. Blend until well combined. Transfer to a bowl and stir in sultanas.

Separate mixture into 4 and place each section in a pan lined with baking paper and separated by another piece of baking paper. Freeze to assist with the assembly. For the frosting, place all ingredients in a high-speed food processor and blend to a smooth consistency. Transfer to a bowl and refrigerate for 24 hours until firm. Assembly Remove cake from the freezer and separate layers. Place the first layer on your preferred serving dish and top with frosting as thick as you prefer. Repeat with the remaining 3 layers, then thinly cover the sides of the cake with remaining frosting as thick as you prefer. I used a thin layer to create the naked cake pictured.

Keep refrigerated until needed or store in the freezer and defrost before serving. Top with your favorite flowers. Enjoy!



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recipes | Vegan Foodie Leonie Molkentin

Vegan Foodie

Leonie Molkentin I ns t a gram : @ nat ural l y l eyonee

Berrylicious Snack in a Jar A Variety of Puddings Topped with Summer Berries INGREDIENTS 2-3 tbsp chia seeds 5 tbsp plant-based milk (e.g., coconut or rice milk) 1 avocado 2 bananas 5 tbsp raw cocoa 2 tbsp agave syrup 3 tbsp plant-based milk (e.g., vanilla soy milk) 1 cup frozen raspberries 1-2 tsp peanut butter Fresh strawberries, raspberries, and desiccated coconut for decoration



METHOD For the chia pudding, leave chia seeds and rice milk at the bottom of the jar for at least an hour. Overnight is best.

For the chocolate pudding, blend the avocado, 1 banana, raw cocoa, agave syrup, 3 tbsp plant-based milk in a food processor until smooth. Slice a strawberry into thin slices and press slices onto the inside wall of the jar. Quickly fill up with the chocolate pudding. For the raspberry banana ice cream, blend 1 banana, frozen raspberries, and peanut butter in a food processor. Add on top of the chocolate pudding and top with fresh fruit and coconut.


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SOFT FRENCH-STYLE TREENUT CHEESES: Herb-Garlic | Scallion | Green Peppercorn | Chipotle-Serrano

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recipes | Aussie Healthy Eating Jo

Desserts s y a d i l o H e h for t Aussie Healthy Eating Jo

Jo Ross

Instagram: @healthyeating_jo 20


Dragon Fruit

Vanilla Coconut Panna Cotta

INGREDIENTS 400 ml light coconut milk 1 quantity of agar-agar or gelling powder (follow the instructions per amount of liquid for your brand) 1 tsp vanilla extract 1 tbsp dragon fruit powder 1 heaping tbsp granulated stevia or natural sweetener of choice METHOD Pour half the tin of coconut milk into a saucepan and sprinkle over the gelling powder.

Stir well to combine. Add remaining ingredients and blend well or with a hand-held blender if required.* Heat gently to boiling point, stirring regularly. Simmer for one minute. Remove from heat and pour into some glasses or greased ramekins. Put in the fridge to set for at least an hour. *I left some of the mix white and added dragon fruit powder to the other half, adding the two mixes to the glasses to create an ombré effect.


Neapolitan Cheesecakes

Base ½ cup almonds 1 tbsp cacao powder ¼ cup dried dates (chopped, soaked for 15 mins in boiling water and drained) ¹/8 cup desiccated coconut 1 tbsp cacao nibs (optional)

Blend in a high-powered blender until smooth. Pour out ¾ cup of vanilla filling and set aside. Strawberry Filling With the remaining filling in the blender, add: ½ cup frozen strawberries 1 tsp beetroot powder (for color) 1 tsp strawberry essence

Blend almonds, cacao, and coconut in a food processor for a few seconds until a meal forms.

Blend again.

Add the drained chopped dates and blend quickly again. Stir through the cacao nibs if using.

Spoon vanilla and strawberry filling on top of bases in your preferred pattern.

Mixture should be firm and stick together. If too wet, add some almond meal; if too dry, add a drop of water.

Place in the freezer overnight to set.

Press a teaspoon or two into the bases of some silicone mini molds. Put in the freezer while you make the filling. Vanilla Filling 1 cup cashews (soaked in water overnight or boiling water for at least 30 mins, then drained) ¼ cup natural sweetener, to taste 1 tbsp soy lecithin granules (optional) ¼ cup coconut oil ¹/³ cup coconut milk 2 tsp vanilla extract

Store and eat straight from the freezer. Take out 5-10 mins before consuming. Optional Choc coconut cream topping 1 tin coconut cream (chilled and scoop out thick cream part only) ¼ cup granulated stevia icing mix or icing mixture 1-2 tbsp cacao powder (to preference) Blend with electric mixer until fluffy. Pipe onto cheesecakes.



recipes | Aussie Healthy Eating Jo

Jo Ross Q:

What is something new that you recommend us trying in the kitchen that many of us might not think of? A: Adding zucchini to everything! Whether it’s grated in your oats, or in brownies, or frozen in your smoothies, it’s a great way of adding an extra veggie and nutrients to your food without the taste, plus it adds moisture to baked goods. It also adds volume and is very low in calories, so that means more calories for something else!

A: Prepare, prepare, prepare! Shop for seasonal fruits and veggies to save money, and chop up all of your veggies ready to go. I do mine while watching TV with the family. That way they’re ready to go quickly during the week when you’re low on time, and ready to steam or chuck into salads, stir-fries, or curries. It really does encourage you to eat more vegetables. I also cook up a big batch of quinoa and freeze it in portions so that it’s ready to thaw out and use when I need it. Having quick healthy food around really does encourage healthy eating.



What ingredients do you think are underused at home when we cook? A: Fresh herbs! Even if you only have the smallest balcony, you can grow some herbs to add flavour to your food without the need for lots of salt or sauces. Coconut flour is probably another one. It’s tricky to bake with and requires a lot of moisture, but it’s packed with fiber and tastes amazing. I use it in my favorite lemon coconut protein balls and in the bases of raw treats.

Q: Any food secret you swear by?



How has food impacted your life/health?

A: Cutting out processed food and refined sugar has only changed my life for the better. I feel healthier and have more energy for my kids, plus it’s what started me on Instagram and gave me the chance to meet so many amazing people. Starting my vegan food journey in the last year changed my life once again, and gave me a better appreciation of the impacts to our bodies, to the animals, and to our world, and how amazing healthy whole foods can be. I can’t remember the last time I got sick, either. It’s great to be a good role model for my kids and help them understand how good food can help them thrive.






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let’s eat cake!


Desserts Healthy Living

The Queen of Raw, Beautiful Cakes

Sam Murphy

Instagram: @SoBeautifullyRaw

Tips for


Raw Dessert Making




Invest in a good quality food processor or highspeed blender! This will literally save you so much hassle and up your raw-cake-making game! It is one of the best investments I ever made, and I cannot think of a day that I do not use it, not only for cakes, but for smoothies and sauces. Having something of decent quality will ensure you get the best textures and results when it comes to raw desserts. I use both an Optimum and a Vitamix. Obviously higher-end equipment may be out of reach price-wise, so it’s always handy to keep a lookout for refurbished or secondhand ones near you.



let’s eat cake! Sam Murphy


Buy in bulk!

Raw dessert ingredients (cashews, dates, coconut oil, etc.) can stack up in price relatively quickly, so always either buy in bulk or ask your local whole foods stores for any broken cashews/ almonds, as you can usually get the broken ones for a cheaper price! It’s all about doing a bit of research and finding the best deals near you. At the end of the day, it is an investment to your health!



I follow a general rule of thumb when creating my cakes and desserts to balance flavor and texture. • You need an element of creaminess, which will generally come from cashews/ macadamias. Nut butters also work wonderfully for things like caramel. • You need some sort of natural setting agent like coconut oil, cacao butter, or coconut butter—as the desserts need to be frozen to set, once they defrost you want to avoid having them turn into a melted pool of vegan sludge; hence it’s imperative to use the correct amount of setting agents! • Sweet, sweet sweet! There’s nothing worse than a bland cheesecake, so I always fill my cheesecakes with the natural sweetness from coconut nectar, dates, organic maple syrup, vanilla bean, and coconut sugar.



recipes | Emily Jasmine von Briones, Euw, 23, Plant-based Award-Winning Nutritionist Vegan +Recipe Lifestyle Blogger Blogger + Author

Emily von Euw, 23 Award-Winning Vegan Recipe Blogger + Author Instagram: @thisrawsomeveganlife

Secret to Great Smoothies, Tahini Love, Creamy Oatmeal, and the Recipe to Magical Cheesecake



INGREDIENTS Crust 1 cup almonds 1 cup rolled oats 1½ cups raisins

We are totally smitten!

Vanilla Cream ¼ cup cacao butter, melted 1½ cups cashews ¹/8 tsp sea salt 3 tbsp lemon juice ¼ cup maple syrup 2 tsp vanilla extract ½ tsp vanilla bean Mint Cream 1 cup dates 3 tbsp lemon juice ¼ cup coconut oil, melted ¹/6 cup maple syrup 1 cup Brazil nuts 1-3 tsp spirulina, as needed for color ¼ cup mint leaves Strawberry Cream 1 cup dried cranberries ¾ cup almonds ¼ cup strawberries ¹/8 cup chopped beet ¹/6 cup maple syrup 3 tbsp lime juice ¼ cup coconut oil, melted METHOD To make the crust Grind the almond and oats into flour in a food processor, add the raisins, and process until you get a sticky, moist dough. Press into the bottom of a lined springform pan. (I used a 6-inch springform cake pan.) Leave in the fridge.



To make each layer Blend the ingredients for each until smooth and thick. If your blender can’t handle the thickness, add more liquid in the form of maple syrup, melted cacao, coconut butter/oil, or lemon/lime juice; you can also add water, but it’ll make the result less creamy. You’ll end up with a white vanilla mixture, a green mint layer, and a pink strawberry layer. Spread each successively into the cake pan in the order you want and leave in the freezer overnight so the cake can set and flavors can develop. Decorate with berries, flowers, nuts, mint leaves, seeds, whatever you like! Enjoy!



recipes | Emily von Euw, 23, Award-Winning Vegan Recipe Blogger + Author

INGREDIENTS 2 tbsp apple cider vinegar 2 tbsp maple syrup ¼ cup beet juice ¼ cup pineapple juice 3 cups chilled coconut water ¼ cup frozen raspberries ¼ cup packed mint leaves METHOD Gently smash the raspberries into the bottom of one or two glasses. Throw in some mint leaves, too. Pour in the coconut water, apple cider vinegar, and maple syrup. Pour in the beet and pineapple juice until you like the color of the drink (or just pour it all in; it’s gonna taste great no matter the color). Stick in a straw and enjoy!

Q: What is something new that you recommend us trying in the kitchen that many of us might not think of? A: Adding unconventional stuff to your smoothies! My faves are a little bit of turmeric powder and black pepper, and veggies like peas, zucchini, carrot, bell pepper, beets, and broccoli. If you chop and freeze the veggies first, they make your smoothies creamy and frosty. But, of course, keep the base of your smoothies something sweet like banana, berries, and almond milk, then add the veggies and/or spices to taste.

Q: What ingredients do you think are underused at home when we cook?

Juicy Elixir with

PINEAPPLE, MINT, RASPBERRY, + BEET serves one or two


A: Tahini! I put it on EVERYTHING. But make sure you get the good stuff. Look for brands that process their tahini traditionally so it’s super smooth and perfect for drizzling. They tend to be based in Middle Eastern or West Asian countries (like Lebanon). I also think we could all throw some more spices into our lives, especially cinnamon, ginger, black pepper, and turmeric. Smoked salt is a fun ingredient to use, too.

Q: Any food secret you swear by? A: If you make a lot of oatmeal (like me), try this: cook the oats in cold water with a pinch of salt. Once they are the consistency you like, take them off the heat and add a tiny bit of almond milk; it cools it down so you can eat it faster, and it makes the oats nice and creamy.

Q: How has food impacted your life/health? A: In all the ways imaginable! It is literally my job, my passion, and my true love. It keeps me alive and thriving, it gets me inspired and energized, it’s a gift I can share with my friends and family. It nourishes and satisfies. I live for food; it allows me to be my best self.

Emily von Euw is the author of Rawsome Vegan Baking; 100 Best Juices, Smoothies and Healthy Snacks; and The Rawsome Vegan Cookbook.



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California Foodie

Edgar Catrejon

Creates the Perfect Winter Dishes Instagram: @Edgarraw



INGREDIENTS 3 cups pureed heirloom tomatoes 1 cup coconut cream 1 cup vegan cheese 4 tsp apple cider vinegar 1 cup white onions 3 garlic cloves 4-5 tbsp tamari soy sauce 1 tbsp oregano 3-5 fresh sage leaves 7-10 basil leaves 2-3 cups of broccoli 3 medium size eggplants 2 cups spiralized zucchini 2 cups mushrooms 1 sweet red pepper 2-3 tbsp coconut oil METHOD Using a high-speed blender, puree tomatoes, onions, soy sauce, garlic, apple cider vinegar, and coconut cream.

Add oil to sauce pan, then add your puree in.

Tips + Underused Ingredients To Try

1. Fermented chili paste. Mirin. Apple cider vinegar. Nutritional yeast.

2. I would recommend trying herbs and

spices from all cultures because you’ll never know how good they are until you try them.

3. Don’t be afraid of experimenting.

That’s how I create my recipes.

Cook for 5-8 minutes on medium heat or until simmered. Add your eggplant and broccoli. Cook for 5-8 minutes. Add your cheese, mushrooms, fresh basil, and sage. Turn off heat. Mix thoroughly. Let it cool for 5 more minutes. Add your spiralized zucchini and it’s ready to serve. Top with red pepper and more basil. Enjoy!

Coconut Tomato Soup THRIVE


Edgar Catrejon

Tamarind Fried Rice

INGREDIENTS 3 cups cooked brown rice 2 tbsp sesame oil 1 tbsp coconut oil 2 tbsp tamarind paste (liquid) 3 tsp mirin 1 tbsp apple cider vinegar 1 tbsp nutritional yeast 2 tbsp maple syrup 4 tbsp soy sauce 3 tbsp water 4 garlic cloves 1 generous thumb of ginger 1 cup white onions ½ Thai chili Dash of black pepper 1 whole tomato 1 whole spiralized cucumber 2 spiralized carrots 1 cup diced mushrooms 2 green onions 9 leaves of fresh basil



3 tbsp sesame seeds 1 yellow bell pepper 1 green bell pepper ½ lemon (optional) METHOD Cook 2 cups of any rice that you’d like to use.

Cube or thinly cut your onion, then pan-fry the onions with oil for 5 minutes. Then add half of a deseeded Thai chili pepper, garlic, and ginger. Fry for another 5 minutes. Add your liquids and seasonings and pan-fry for 4-6 minutes on medium heat. Add the spiralized carrots and mushrooms into the pan. Pan-fry for 10 minutes. Let simmer, then turn off the heat. Add your bell peppers and spiralized cucumber and mix thoroughly. Then add your rice to the sauté and mix thoroughly. Serve onto a plate, then top your rice with tomatoes, fresh basil, sesame seeds, green onions, lemon (optional), and a dash of black pepper. Makes 3-4 servings of fried rice. Enjoy.

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THRIVING ON PLANTS At 18, This Sydney-Based Foodie Inspires Millions Globally Instagram: @thrivingonplants

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Pink Pitaya Smoothie & Vanilla Chia Pudding

Cooking + Veganism:

INGREDIENTS 3 ripe bananas 1 frozen packet of pink pitaya (if you cannot get your hands on any, then simply omit or replace with ½ cup frozen berries of your choice) 1 cup frozen mangoes 1 cup frozen raspberries 1½ cups orange juice or liquid of choice 2 tbsp chia seeds ½ cup coconut milk 1 tbsp maple syrup 1 tsp vanilla powder

Veganism has opened my eyes to new foods that I’ve never tried before and new recipes using typical ingredients I’d never think of using in certain ways. It’s allowed me to become more creative in the kitchen, which is always super fun and rewarding, and my digestion has never been better.

METHOD Add chia seeds, coconut milk, maple syrup, and vanilla powder into a bowl. Whisk very well and set in the fridge for either 1-2 hours

or overnight (depending on how much time you have and when you’re planning to make this). Add remaining ingredients into a blender and blend until smooth. Take out chia pudding and give it another whisk before serving. Add a handful of granola to the bottom of a jar, followed by the chia pudding and smoothie. Feel free to add in any fresh fruit of your choice in between the layers (I added in strawberries and passion fruit). Note: You can really add anything you like into this and layer it however you like! Be creative and use your favorite toppings.



Ingredients to Try Chickpea Brine/Aquafaba.

We usually have the tendency to just drain the liquid and carry on using the chickpeas for whatever recipe we’re making, but chickpea liquid, also known as aquafaba, can be used to make vegan meringues, macarons, mousse, nice cream, and so much more! You can also make your own at home by cooking a batch of chickpeas and saving the liquid that remains after the cooking process.

Nuts & Seeds. Sure, many people

consume them every day as a snack, but they’re actually a very versatile ingredient that can be used in both sweet and savory recipes. We’re talking almond parmesan, cashew cream, sunflower seed cheese, raw walnut mince. They’ll blow your mind!

Miso Paste. Not only great for soups; try using it in marinades and dressings for a change. Personally, I prefer using white miso paste as it’s more mild and can be suited to a variety of recipes.

Couscous Salad INGREDIENTS 1 cup dried couscous 1 cup water or veggie stock 1 punnet cherry tomatoes 1 can beans, rinsed & drained (I used kidney beans) 2 cups baby spinach, finely chopped ½ cup fresh mint + coriander, finely chopped 1 can sweet corn, rinsed & drained ¹/³ cup almonds, chopped 1 tbsp mixed herbs Juice of 1 lemon METHOD Boil water/veggie stock in a saucepan. Once it comes to a boil, add in couscous, turn off heat, and pop the lid on. Allow it to sit for 5 minutes. After the time has elapsed, take off the lid and fluff the couscous up using a fork.

Let it cool for 10-20 minutes, then add all the remaining ingredients into a large bowl along with the couscous. Mix well and serve!






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Easy. Delicious. Healthy! Breakfast in Dessert Form.

Buckwheat Crust Tartlets Serves: 6 Prep time: 30 minutes Baking time: 18 minutes

New IDEAS: 1. Try rice and buckwheat flour in cakes, waffles,

pancakes, galettes, tarts, and pizza bases. They taste amazing, give wonderful texture, and are gluten-free.

Tip: Don’t buy buckwheat flour. Simply grind

the groats in a coffee grinder.

2. Add ume su seasoning, Japanese umeboshi plums

vinegar, to literally all savory food. It is salty and sour, so it enhances the flavors and is ideal for seasoning any salad, as an addition to marinades and dips, for enhancing the flavors in soups, sauces, etc.

INGREDIENTS Shells (12 pieces) 1 cup rolled or steel-cut oats 1 cup raw buckwheat groats ½ cup almonds, slivered/flaked 2 tbsp coconut butter 3 tbsp agave or maple syrup 1 tsp maca powder (optional) ½ tsp pure vanilla powder (or essence) 1 pinch salt

Filling 100 g silken tofu (around 1 cup) 3 tbsp agave 4 tbsp raw cocoa ½ tsp vanilla 3 tbsp coconut butter ½ cup toasted and ground hazelnuts METHOD Mix oats, buckwheat, almonds, and salt and process in a food processor until buckwheat and almonds are coarsely ground. Add the rest of the crust ingredients and process a bit more until the mixture is evenly moist. It will be a bit crumbly. Add more sweetener if needed. Divide the mixture and press it in a muffin tin to form the shells. I recommend a silicone muffin tin. (The mixture will be pretty crumbly, mostly thanks to buckwheat groats, and I was afraid it would all miserably fall apart, but the shells came out nice and firm and the buckwheat groats were beautifully crunchy.)

Bake for 18 min at 175°C/350°F. Prepare the filling. Blend all the ingredients in a blender or food processor until nice and smooth. Add more cocoa or sweetener to taste. Scoop into cooled shells. Top with ground hazelnuts and fruits, or you can use melted chocolate and hazelnuts.



Croatia: Maja Brekalo

Raspberry Millet Parfait Serves: 2 Prep time: 40 minutes Cooking time for millet: 30 minutes INGREDIENTS 1 cup cooked millet 1 cup raspberries ½ cup blackberries 1 pear ½ cup milk (coconut, almond, oat, rice) 1 tbsp coconut sugar ½ tsp vanilla powder 1 tsp lemon or lime juice 2 tsp maca powder (optional) 2 tsp baobab powder (optional) METHOD Place all the ingredients except milk in the blender. Add ½ cup milk and blend, adding more until reaching desired consistency—like pudding or a very thick smoothie. Add more coconut sugar or some other natural sweetener to taste. Layer in cups with plant-based yogurt and top with fresh fruit.

photo of maja: Marija LaCa



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Classic Maple Granola

INGREDIENTS Dry Ingredients 3 cups rolled oats (I love using gluten-free rolled oats) 1 cup coconut flakes 1 cup pecans & almonds (preferably sprouted) ¼ cup pumpkin seeds (preferably sprouted) 2 tsp cinnamon ½ tsp salt

METHOD Preheat oven to 150°C/300°F.

Wet Ingredients ¼ cup coconut oil ¹/³ cup + 2 tbsp maple syrup 2 tsp vanilla extract

Pour the wet ingredients into the large bowl while stirring the mixture. Mix until dry ingredients are well coated.

In a large bowl, add oats, coconut flakes, nuts, pumpkin seeds, cinnamon, and salt. Stir well. In a small saucepan, melt coconut oil over lowmedium heat. Once the coconut oil is melted, remove from stove and add maple syrup and vanilla extract. Whisk to combine.

Pour about ²/³ of the mixture into a food processor and pulse a few times. Don’t over-process as you don’t want to turn it into flour. (Note: This step is optional, but I find it helps create a much better consistency and texture.) Add the pulsed mixture back into the large bowl and give it a final stir. Spread the granola mixture evenly on a baking sheet. Press down and arrange tightly with a spatula. Bake in the oven for 20-25 minutes, flipping the mixture halfway through. (Note: Ovens are different, so check yours at the 10 and 20 minute marks to see if it needs to be baked longer. It’s a fine line between toasty and burnt.) Remove from oven and let it cool for 20 minutes. The granola will get crunchier as it cools. Add in your choice of dried fruit. Store in an airtight container and enjoy!



Make your own homemade lattes in a blender. I used to buy expensive lattes every morning before work, but now I love whipping up my own healthy versions in my Vitamix using superfoods like matcha or reishi. It’s delicious and gives you loads of energy without the jitters or extra sugar. My favorite way is to blend boiling water, almond milk, a teaspoon of matcha, vanilla, and a dollop of coconut oil, then stir in some natural sweetener. THRIVE


Stephanie Park



Ginger! It’s commonly used in Asian cuisines, but it doesn’t seem to get as much love as other trendy superfoods like kale or quinoa. It has amazing anti-inflammatory properties and is great for digestion. I especially love adding a bit of grated ginger to smoothies, chocolate desserts, or savory dressings.



This is so simple, but I’ll add a squeeze of fresh lemon juice to almost anything. I’ll have it with warm water in the mornings, squeeze it in green smoothies, mix it with olive oil, salt, and pepper and drizzle it over salads or pastas, or even add it to almond milk to create ‘buttermilk’ for pancakes. I also love mixing coconut water and almond milk in smoothies. You get the refreshing flavor of coconut water and the creaminess of almond milk. Heaven!

Deconstructed Sushi Bowl With Miso-Ginger Dressing INGREDIENTS For the Sushi Bowl 1 cup brown rice + 2 cups water + pinch of salt (to cook rice) 1 block of firm or extra firm tofu 1 carrot 1 cup shelled edamame beans 1 avocado 2 cups baby spinach or chopped kale 2-3 sushi nori sheets Pickled ginger Black toasted sesame seeds

For the Miso-Ginger Dressing ½ cup grapeseed oil 2 tbsp miso paste 2 tbsp rice vinegar 2 tbsp maple syrup 1 tbsp low-sodium tamari sauce 1 tsp sesame oil 1-inch piece of ginger, peeled and minced 1 garlic clove, peeled and minced Sprinkle of red pepper chili flakes (optional) 2 tbsp warm water to thin (add more if needed) METHOD Make the Miso-Ginger Dressing Add all ingredients except grapeseed oil to a blender. Blend until creamy



and smooth. Pour in grapeseed oil and blend again. Set aside. (Note: If you don’t have a blender, stir all ingredients thoroughly in a bowl until well combined.) Prep Sushi Bowl Ingredients Cook quinoa according to instructions. Rinse and drain tofu block. Line a plate with layered paper towels and place tofu block on top. Place another paper towel on top of the tofu and place a dish or bowl on top. Stack a heavy item on top (like a book, can, or skillet) to help drain the tofu. Let it sit for 15-20 minutes. Once tofu is fully drained, slice into rectangles or cubes. Heat a pan, add sesame oil, and cook tofu over medium heat for about 5-7 minutes. Flip the tofu and let it cook for another 5 minutes, until tofu is golden brown. Transfer to plate and set aside. Prep the rest of the vegetables. Boil edamame according to instructions. Slice carrots into thin strips using a Y-peeler. Slice the avocado into cubes and rinse your greens. Cut nori sheets into thin rectangular pieces. Assemble Sushi Bowl Place quinoa into the bowl. Place the tofu, vegetables, and pickled ginger around the quinoa. Sprinkle black toasted sesame seeds. Drizzle the miso-ginger dressing or serve it on the side. Enjoy!







T O h T O h T hO for FOOD Lauren Toyota + John Diemer are

hot for food. Vegan Food. Reaching More than 10 Million with Their Gourmet Plant-Based Recipes. Instagram: @hotforfood | photos: Lauren Toyota






Ingredients Jalapeño Ranch Dip ¾ cup vegan mayonnaise 1 tbsp pickled jalapeños in brine (include brine) juice of ½ a lime 1 tsp onion powder ½ tsp dill

Butternut Squash 1 butternut squash 1½ cups multigrain breadcrumbs 1 cup almond milk (or non-dairy milk of your choice) ¾ cup all-purpose flour 1 tsp garlic powder 1 tsp chipotle chili powder 1 tsp sea salt ½ tsp cumin 3 cups vegetable oil (for frying) METHOD Place the ingredients for the jalapeño ranch in a blender and combine until smooth. Pour into a jar and refrigerate until ready to serve the tacos.

Heat your vegetable oil in a heavy iron skillet or pot until it reaches 190°C/375°F. Meanwhile, cut the butternut squash in half lengthwise and scoop out the inside seeds and pulp. Peel the skin and tough outer edge off the outsides of the butternut squash. Dice into small pieces approx. 1 inch in size. In a bowl, mix together breadcrumbs with garlic powder, chipotle chili, sea salt, and cumin. Pour almond milk into another bowl. And in a third bowl, coat the diced pieces of squash in all-purpose flour until well coated. Then take a few floured pieces and submerge in almond milk. From there, take each piece and cover in breadcrumbs. Once they’re battered, you can set them all aside on a plate while your oil heats up. Place pieces of battered butternut squash in the hot oil and fry for 1½ to 2 minutes, flipping pieces halfway through, if necessary. Remove from the oil with a slotted fryer spoon once a deep golden brown color is achieved and set the pieces on a paper towel to absorb excess oil. Continue frying in batches until all the pieces are cooked. We recommend using corn tortillas warmed up in the oven and adding sliced red pepper, diced avocado, sunflower sprouts, plus extra lime juice to the tacos.



Kitchen Tips:

Try not to waste any food! We really believe in using up everything and transforming leftover components of other meals into something totally different. It can be done and it’s the basis for a lot of our recipe videos. Make it a challenge for yourself to use up bits of dressings and sauces or take leftover take-out and revamp it into a whole new meal by adding more fresh veggies or different ingredients to bulk it up.

Lauren Toyota + John Diemer

Food Tips:

Spices and seasonings are definitely under-used when cooking at home. Don’t be afraid to use salt. Food requires it! And when it comes to spices, a lot of people are intimidated by them because they think they don’t know how to use them. But it really is a matter of cooking more often and experimenting. You’ll be able to come up with a few go-to spices in the pantry that will work in many different dishes. We always like to have cinnamon, smoked paprika, cumin, chili powder, nutmeg, and turmeric on hand.

INGREDIENTS Coconut Ceviche 1½ cups young Thai coconut meat (thinly sliced) or substitute with 1½ cups canned hearts of palm (thinly sliced) 1 yellow squash (spiralized or thinly sliced) 2 limes, zest & juice ½ tsp sea salt ½ cup cilantro, finely chopped

Cashew Sour Cream 1 cup raw cashews (soaked for minimum of 3 hours) ½ cup almond milk (or water) 2 tbsp lemon juice ½ tsp apple cider vinegar ½ tsp onion powder ½ tsp garlic powder ¼ tsp sea salt ¼ tsp white pepper



Add to a high-powered blender with almond milk, lemon juice, apple cider vinegar, onion powder, garlic powder, sea salt, and white pepper. Blend until smooth. Refrigerate for at least 1 hour before serving. Keeps up to 7 days in the fridge. To make the ceviche, toss the squash and coconut meat with lime zest, lime juice, cilantro, and sea salt. Refrigerate the ceviche for at least 1 hour or you can leave as long as overnight. (Note: If you’re using hearts of palm instead of coconut meat, you likely don’t need added salt as the brine from the canned hearts of palm is already pretty salty.) When you’re ready to prepare the tostadas, sauté onions in coconut oil over medium heat for 2-3 minutes until soft and fragrant. Then add in crushed garlic and sauté for another minute.

Tostada Toppings 1 tbsp coconut oil 1 can black beans (14 oz) ½ white onion, thinly sliced 2 garlic cloves, crushed ½ tsp chipotle chili powder ¼ tsp sea salt 1 avocado, cubed ¼ cup red onion, finely chopped ¼ cup cilantro, finely chopped

Then add in black beans, chipotle chili powder, and sea salt and continue to cook for another 4-5 minutes.

Extras 16-20 corn tortillas

To prepare the tostadas, layer 2 tortillas, add black bean mash on top, then a helping of ceviche, and top with avocado, red onion, more chopped cilantro, and a drizzle of cashew sour cream.

METHOD To make the cashew sour cream, drain and rinse the cashews under fresh water.



If you’re mashing the beans by hand, be sure to mince the garlic and onion before sautéing. Once the bean and onion mixture is cooked, add to a food processor and process until smooth. You could also use pre-made refried beans and just heat them through to save time. To make the tortillas crispy, heat them with a little bit of oil in a large pan heated over low-medium heat for 2-3 minutes on each side.


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recipes | Michaela Vais, German Chef, Ethical Vegan, Food Stylist, Writer and Photographer for ElaVegan


Michaela Vais

Ge r ma n Ch ef, Eth i ca l Vega n , F o od St ylist , Writer + P hotographer for ElaVegan

Dumping Dairy + healing Your Skin. Eating the rainbow, Counting Colors (not Calories), and Culinary Essentials



Instagram: @elavegan



Q: What brought you to plant-based food and how has it affected your life?

A: My love for animals and my health. I always loved animals and I stopped eating meat when I was six years old. I was vegetarian for many years because I thought it would be ok to eat dairy products and eggs. In my late twenties, I developed very bad cystic acne and found out that dairy might contribute to acne because it’s highly inflammatory and contains so many hormones. So I went vegan and after a few months my skin cleared up. At the same time, I lost some weight, I felt so much better, and I had more energy. In the meantime, I also made the ethical connection and I have been vegan for five years now. Going vegan was the best decision in my entire life. Now I am spreading the vegan message on my Instagram and I even rescued two cows from exploitation and slaughter: Yolisa and Morena!

Recipe for the Hummus 1 can white beans or chickpeas 6 tsp beet juice A few tsp tahini, to taste 1-2 cloves of garlic Salt and pepper, to taste

Peel one white (Japanese) sweet potato, cut it in small cubes, and boil in water until it’s very soft (about 20 minutes).

Blend everything in your food processor until smooth. Toppings Avocado Zucchini Pineapple Kiwi Radishes Mushrooms Black cumin seeds Or use any toppings you like Recipe for the 2-ingredient pizza dough 1 white (Japanese) sweet potato (250 g) 50 g tapioca flour

Let it cool and mash it with a fork or a potato masher (or put it in your food processor). Now add the tapioca flour and knead with your hands for a couple of minutes until you have a smooth dough. If you use orange sweet potatoes, you will need to add more flour because the white sweet potatoes are starchier. Lightly grease a pan/skillet with a little bit of coconut oil and spread the pizza dough onto it. Cook on one side for 3-5 minutes, then flip around, add your sauce or hummus and toppings, and cook for another few minutes on the other side. Enjoy!



recipes | Michaela Vais, German Chef, Ethical Vegan, Food Stylist, Writer and Photographer for ElaVegan



Q: What’s the most important tool in your kitchen?


My grater! Yes, an old-fashioned grater to prepare my veggies. I eat a big rainbow salad every day and it’s fun to grate my veggies. Make Your Body a Garden and Not a Graveyard!

Rice Paper Rolls/Summer Rolls INGREDIENTS Filling ½ avocado, sliced 1 green pepper, sliced 1 zucchini, spiralized 1 carrot, spiralized 1 cucumber, spiralized ¼ red cabbage, shredded ¼ cup sweet corn

Colored noodles 100 g cellophane or rice noodles Juice of ½ beet ½ tsp coconut oil Pinch of sea salt Water to boil the noodles METHOD Boil the noodles as per the instructions on the package, discard the hot water, and rinse with cool water.

Color one part of the noodles with some of the beet juice, add the coconut oil, and stir until all the noodles are pink.



You can color the other part with some spirulina powder (for a nice turquoise color) or with turmeric powder (for a nice yellow color). Get creative! How to make the wraps Cut or spiralize your veggies and fruits (if you want to use fruits, too). Make sure you let the noodles cool before you use them. Fill a large bowl or pot with water and completely dip your rice paper in the water for 20 seconds (10 seconds on each side). I used a lightly greased parchment paper on my working surface to keep the rice paper from sticking to the surface. Place your noodles and veggies in the center of the rice paper and a bit in front of it. Roll it up carefully; it’s a bit tricky since the rice paper is very thin and tends to become sticky after a while. I always seal the sides first. Dip in sauce of choice, such as soy sauce or peanut butter sauce. Enjoy!












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Nourish Your Body: Nutrients Packed in One Simple Meal Smoothie Bowl Guru, Food Stylist, + Photographer

Alena Haurylik

Instagram: @alenafoodphoto

Breakfast Tips: Eat Clean + Don’t Get Lazy Fruit and berries aren’t used as much as they should be. Throwing a waffle or a bagel in the toaster and spreading cream cheese or jelly over it is so easy, but not so nutritious. So the main secret here is not to be lazy. Save that brown banana in the freezer and blend it with coconut milk and chia to have for breakfast. Look for variety and spontaneity. Eating more fruit and berries is no kind of a revolution, but yet I can swear by it. Simple clean eating rules can help get rid of tiredness and lift up your spirits and self-perception. Once you have the feeling of a light and happy body, you’ll never want to let it go.

Food Recommendations: Flaxseed It goes almost in anything I cook. It’s packed with nutrients, tastes great, and gives you that fiber that is essential. It’s versatile and blendable. Add it to smoothies, oatmeal, salads, baked goodies, or even soups.






Raspberry Smoothie 2 frozen bananas 1 cup frozen raspberries 1 cup coconut milk 1 tbsp coconut oil 1 tbsp maple syrup Blend all the ingredients together and enjoy!



The Ultimate

Spirulina Smoothie Blend 3 frozen bananas and ½ cup of almond milk. When well blended, add ½ teaspoon of spirulina powder and blend again until smooth.

Tip: Even a couple of extra grams of spirulina will turn your blue smoothie really green, so be careful.

Mango & Coconut Water Smoothie

with Overnight Coconut Chia Pudding Sprinkled with Sprouted Grains, Dried Raspberries, and Fruit Flowers Mango Smoothie 1 cup frozen mango ½ cup coconut water Coconut Chia Pudding 1 cup coconut milk ¼ cup chia seeds 1 tbsp maple syrup Mix everything and put in the fridge overnight.



Papaya Bowl

Spirulina Smoothie Blend 4 frozen bananas and ½ cup of almond (or any) milk. When well blended, add ½ teaspoon of spirulina powder and blend again until smooth. Top with your favorite fruits and berries.



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Amy Le Creations Where Love of Cooking Intertwines with a Compassionate Lifestyle Instagram: @amylecreations




INGREDIENTS 300 g organic tempeh 1 tbsp water ½ tbsp oil 1½ cups fresh pineapple, sliced into small pieces 8-10 corn tortillas Avocado Red cabbage Tomato Radish Jalapeño Coriander Spring onion Vegetables of your choice

Taco Seasoning 1 tsp chili powder (or to taste) 1 tsp onion powder 1 tsp dried oregano 1 tsp paprika 1 tsp ground cumin 1 tsp salt (or to taste) ½ tsp garlic powder ½ tsp black pepper METHOD Crumble the tempeh into a large bowl.

Add all the taco seasonings, along with water, and mix well. Add oil to a frying pan on medium-high heat. Add oil and the tempeh mixture and cook for 5 minutes, stirring occasionally. I like to use a fork for this to break up the tempeh. For the pineapple, heat a grill pan (a normal frying pan will work also) to high heat. Add your pineapple pieces and cook on both sides until golden. Spoon the tempeh onto the tortillas along with pineapple and salad.



Amy Le’s

{ Tips } Include sauerkraut in your meals. It’s something I feel is forgotten about quite often, even by me! There’s a variety of different combinations, and it adds so much flavor, with great health benefits, too. Tempeh is another underused ingredient. It’s delicious marinated or with lots of spices and herbs. Although it doesn’t have to do with cooking, I would also suggest using herbal teas for remedies. I swear by the calming effects of chamomile tea. Let your creativity flow and enjoy the process of creating a great meal. Just have fun with it!








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pag e s





8 52 16 58

Ve g a n C lub

goods 32 to 39



Ve n u s ! pag e



peta senior vice president, lisa lange




the bad ass vegan. john lewis




david carter: Professional Baller


venus williams


Robby Barbaro, The Mindful Diabetic


thrive travel


the vegan club

Best vegan food trucks from all over the US!

Philanthropist. Humanitarian. Feminist. Parent. Vegan. Animal rights hero

The influence of the hardcore and punk rock vegan movement, being vegan for 17 years, and using fame for animal rights


Bridget Malcolm

The first vegan model to walk the Victoria’s Secret runway


vegan fashion

Best of vegan bags and shoes


forks over knives family

Raising healthy and happy kids on a whole-food, plant-based diet in a meat-heavy, junk-food-laden world

42 cowspiracy

Can you still eat beef and be an environmentalist? What we can do right now for animals + planet



The joy of being a dairy-free queen


Ve g a n Fa s h io n !

Vegan myths + challenges, learning portion control, and making veganism urban cool

The 300 pound vegan talks about preparation, perseverance, and positive change

Eleven ways she gains her confidence back

Why fruit and starches are great for diabetics. Eating only fruit and veggies for 10 years got his type 1 diabetes fully under control

Best of New England

Constantin Philippou reaches millions with his viral art project

Discover the taste of awesome organic herbal teas • Pukka teas are brimming with wisdom. Thanks to our Master Herbalist Sebastian, each blend is infused with the profound knowledge of the power of plants • We only use the best parts of 100% organically-grown medicinal grade herbs • Our blends are made with tender loving care; from the families who grow and harvest the herbs to our tea packers in the UK


• We’re committed to ecological sourcing and sustainable harvesting As a result, every Pukka tea is more than just a drink: it’s a chance to taste the essence of nature and bring your senses alive. We hope you enjoy the teas as much as we have in creating them. &

Sebastian and Tim Founders of Pukka Herbs, UK THRIVE


Editor's Letter

THRIVE TEAM Editor-In-Chief/Founder Maranda Pleasant Twitter: @marandapleasant

Instagram: @thrivemags

Creative DIRECTOR Melody Tarver Senior Editor Antoine Level MUSIC Editor MOBY copy EDITOR Colin Legerton EDITORIAL ASSISTANT Etienne Michel

We’re also gearing up for our Best of Readers’ Picks issue: Food. Travel. Eco Resorts. Hotels. Spas. Restaurants, and Beauty Products. We’re featuring your favs. Send those in!

Email us your most beautiful, high-resolution food photos to include next issue. We’re launching our new Readers’ Food Photos section.

COVER PHOTOGRAPHY This side: Top Left: edgar catrejon Top Middle: Anthea Cheng Top Right: emily von euw Second Row Left: gaz oakley Second Row Middle: emily von euw Second Row Right: colette dike Third Row Left: tina khoury Third Row Right: theresa rountree Bottom Row: Alena Haurylik Other Side: Top Left: chloe munro Top Middle: jade & kath woodd Top Right: jade & kath woodd Second Row Left: Alena Haurylik Second Row Middle: stephanie park Second Row Right: jo ross Third Row Left: jade & kath woodd Third Row Right: colette dike Bottom Left: margaret chapman Bottom Middle: Alena Haurylik Bottom Right: verena frei Contact us

So much exciting news!

Maranda Pleasant

We're now Creating 6 Issues a Year in 2017.


We’re also launching the biggest Curated Online Shopping Guide for the most beautiful, sustainable, cruelty-free, eco chic, vegan brands.

The best bags, shoes, and products, because we have to shop our conscience and still want to look great.

Ad Rates + Specs RATES BEGIN AT $3400/FULL PAGE HAVE A THRIVING STORY IDEA FOR US? Twitter: @readthrive

I’m so thrilled that this movement is growing. We are expanding into 15 countries and new major national retailers for 2017. We’re also sponsoring more than 10 cool vegan and yoga events across the United States. So let’s stay connected. My mission: Rebranding ‘Vegan’ for what it is. Sexy. Strong. Beautiful. Compassionate and Rock and Roll. Let me know what you’d like us to start adding. What are we missing? We’re all a part of this vibrant community of gorgeous ballers committed to saving animals and the environment, and we want to hear more from you.

ORIGIN magazine Twitter: @originmagazine

If you need some gorgeous food ideas, check out our Instagram. Talk about inspiration overload. Tag us: @ThriveMags.

215 trees planted Maranda Pleasant this issue THRIVE Magazine • ORIGIN Magazine • Mantra Yoga + Health • REAL Magazine

Mantra Yoga + Health Twitter: @mantrayogamag

Founder / Editor-in-Chief photos: (top left) lechon kirb, (top right), Alena haurylik, (bottom two) the tides beach club






The Cinnamon Snail Food Truck Chef Adam Sobel Best donuts we,ve ever had! The go-to vegan spot in NYC. Instagram: @cinnamonsnail

Good Food = Happy People Hartford, Connecticut AMOR Food Truck

AMOR means LOVE. The love of food and international flavors will transform the way you experience vegan cuisine. Gabriella, their vegan chef, takes plant-based food to the next level. Instagram: @amorfoodtruck |


Earth Burgers

Hailed for the “Best Vegan Burgers in Portland,� the couple behind the food cart, Diane and Stan Mahan, create their gluten-free patties from beans, vegetables, and grains, and adorn them with handmade sauces and toppings. Instagram: @earthburgerspdx




Cool Beans: Vegan Mexican Food Go say hello to owners Rolando and Priscilla. They took everything they loved about their culture and instilled it into the food without animal products. Yeehaw! Instagram: @coolbeanseatery

When you choose Westrock, coffee farmers and their families thrive. That’s what makes Westrock worth drinking and sharing.




Sanctuary Brewing

Hendersonville, North Carolina


Our Fav Southern Vegan Microbrewery Step inside the rustic, warmly lit former warehouse known as Sanctuary Brewing, and you’ll immediately feel the love. The all-vegan microbrewery is exactly what its name suggests—a sanctuary for all who enter, a place where humane values win the day. At this brewery, beer is part of a much bigger picture. For founders and philanthropists Lisa McDonald and Joe Dinan, Sanctuary is the culmination of a dream. In 2015, the two cast off their former careers to dedicate themselves to the community venture. It opened its doors in Hendersonville, NC, in August of last year, and business has been booming ever since. With lofty ceilings, cement floors, and roll-up windows and doors, the airy space oozes homey charm. Upbeat beertenders serve cruelty-free house brews from 16 taps, everything from chocolate porters to hoppy IPAs to fruit-infused saisons. Everyone agrees the beers are delicious—but they’re also a catalyst for acts of altruism.

All in Brewing l o ve ! Gothenburg, Sweden In its first year, the brewery has raised thousands for animal advocacy groups. In addition, more than 100 dogs and cats have been adopted out via creative on-site events like Pup Crawls and Yoga with Cats. For humans, the brewery boasts a Kindness Wall stocked with free essential bags, and complimentary food is offered every Sunday for those in need of a home-cooked meal. Long term, they hope to grow the operation, begin distribution, and expand to include an animal sanctuary, vegan restaurant, and overnight accommodations. The goal is to reach as many people as possible with Sanctuary’s message of kindness, compassion, and love. This much is clear: if Sanctuary Brewing has its way, beer will change the world. Cheers to that.


Great Vegan IPA + Imperial Stouts Founder: Pelle Frost, 2012 Instagram: @pellefrost @AllinBrewing They started brewing because they were missing the west coast style of brewing from the U.S. Voted in 2014 as one of the world’s top 100 brewers according to, which is kind of huge. Their beer festival, All In Beer Fest, has now become an event attended by the best breweries and is quite a celebration. Worth the trip to Sweden!

Go ur me t Ve ga n. Or ga ni c. M ad e wi th Lo ve !

VegeNation Community-Based Vegan Restaurant Instagram: @vegenation

V E GA S , B A B Y ! 74


Within its first year, VegeNation has quickly become a hot spot in Downtown Las Vegas, serving up lots of plant-based meals daily. You’ll find global street food like Save the Tuna sushi, pizza, new popup dishes, juicetails, and craft beer. As a community-based restaurant, they collaborate with awesome peeps in the community, like celebrity chef Jason Wrobel and Kristin Lajeunesse of Will Travel for Vegan Food, and host Meatless Monday dj night, Sunday brunch, and tons of popup fundraisers.

Seed to Sprout Vegan Eatery

Avon and Fair Haven, New Jersey Instagram: @seedtosprout Healthy plant-based fare and custom cakes that you wouldn’t believe! Say hello to owners Cara and Alex for us!

INTRODUCING THE BARE BONES BODY BLACK LABEL COLLECTION. FOR YOUR POWERFUL MOMENTS. The Black Label Collection is a plastic free, active line of body care products keeping you non toxic and fresh AF when it matters the most. $2 from each product goes to Non Toxic Revolution, a non profit program that informs and educates young people on the toxic chemicals in our environment, products, and food supply, empowering them to be their own health advocates.




Animal + Humanitarian Heroes Award 2016

Animal Hero +

Humanitarian Award Ari Nessel: The Pollination Project

Q: Why do you give so much of yourself and your resources? A: So many reasons! Firstly, because I have found that living a life that feels contributory, kind, and meaningful is the most reliable way to access my own happiness. Secondly, living generously is an expression of the abundance I feel in my own life and, when I pay attention, to the world at large. Thirdly, it truly doesn’t feel like these resources I share were ever mine to keep, more as if I am a custodian that was meant to redistribute it wisely. Fourthly, because there is a whole lot of pain and suffering in this world and it feels natural that I would want to use the little time I have on this earth to address it.

Q: What are your passions? A: Being present to the blessings of life, from the subtle, inhaling clean air through lungs that function fully, witnessing the trees outside my house which support each oxygenated breath and which my eyes receive on occasion with awe, to the everyday, the kind and joyful children I get to snuggle with most nights, noble friendships that incline my best Ari to arise, having a livelihood that provides me choice and freedom. Using the undeserved privileges I have been granted to support people and projects that are not only addressing oppression, cruelty, destruction, and indifference, but developing new systems and approaches in the world to replace these old, deluded ways. Daily and extended time in silent meditation, mixing livelihood with service with community/friendship with family, and going for hikes with my kids and dogs.

Q: Projects/organizations you support/supported: A: The Pollination Project, Mercy for Animals, Humane Society of the


United States - Farm Animal Protection Division, Good Food Institute, The Humane League, Vegan Outreach, Animal Equality, Physicians Committee for Responsible Medicine, Dharma Voices for Animals, Service Space, Institute for Humane Education, Compassion Over Killing, various Buddhist groups, Youth Empowered Action Camp, One Step for Animals, Fair Michigan, Factory Farming Awareness Coalition, Casa de Paz Oakland.

...there is a whole lot of pain and suffering in this world and it feels natural that I would want to use the little time I have on this earth to address it.



photo: Joey Chandler

Cowgirls vs. Cancer Bozeman, MT Founder: Margaret Burns Vap

Nature’s Best Yoga Mat

Mission: Provides retreat scholarships to yoginis who have experienced the physical, emotional and financial hardships of breast cancer Get Involved: www.bigskyyogaretreats. com/cowgirlcancer.html Mat: Jade

Great grip. Earth friendly.



Animal + Humanitarian Heroes Award 2016



Feminist. Parent. Vegan. Animal

Rights Hero. Jim Greenbaum Greenbaum Foundation | San Diego, California At 41, Jim Greenbaum walked away from business in order to dedicate the rest of his life to working to make this world a better place. He is most passionate about bringing business efficiency and selfless, common sense approaches to the humanitarian world. His primary focus is ending the suffering of all sentient beings, from promoting vegan diets and women’s rights to ending the unconscionable practices of factory farming, human trafficking, and child marriage. He funds nonprofits in areas with the most suffering, the most need, where the mainstream groups aren’t working, and where he can make the most difference. “I deplore injustice and inefficiency, and follow an effective altruistic approach to my philanthropy. I’ve also committed to spending down 85% of my assets (over $100 million) on charitable projects during my lifetime, with the remainder soon thereafter.” Jim supports organizations that efficiently and effectively promote vegan diets, reduce the suffering of animals subjected to factory farming, and work to end laboratory testing on animals. A few of his favorites: Mercy For Animals, Beyond Carnism, The Humane League, Animal Equality, Physicians Committee for Responsible Medicine, White Coat Waste Movement, ACTAsia, Stop Animal Exploitation NOW!, and Animal Charity Evaluators.

Q: Why do you spend your time and money on philanthropy? A: It simply comes down to the Golden Rule—Do unto others as you

would have them do unto you. Ignorance is not bliss, and once the rose-colored glasses have come off, there’s simply no other moral way to live except to get involved.

Being a bystander to suffering is not an option.



photo: melissa li

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Seane Corn Photo:

Perry Julien

Internationally Celebrated

Yoga Teacher. Animal Rights Hero.

Social Justice Activist


grew up in a meat-eating home in a meat-eating town. I never associated the “burgers” or “beef” that I was eating as a cow or that “nuggets” were chicken or that “bacon” and “ham” were pigs. Consuming meat was so normalized in the environment I was raised in that I was completely desensitized to the reality of the pain and suffering that existed to produce that beef, those nuggets, that ham and bacon. These were the very same animals that I played with at the farm down the street from where I lived. Animals that had names, babies, personalities, and that I loved.



I knew intellectually that I was eating animals, of course, but I never emotionally associated the food on my plate with living beings. The disconnect was so deeply embedded in me that it never occurred to me that what I was putting in my body was the carcass and flesh of beings that had families and feelings and who could feel pain and loss, just like me. It is this desensitization that allows for us as a nation to continue to participate in these acts of cruelty and unconsciousness, and it is necessary to wake up to the malaise we are in and take action to end this needless suffering.

In 1984 I moved to NYC and worked at Life Café on Avenue B and 10th Street. Life was owned by David Life, who would one day go on to establish Jivamukti Yoga with Sharon Gannon, and together they would become two of the strongest advocates for animal rights and veganism in the yoga community. It was here that I first began to hear about vegetarianism and veganism and experience alternative meat replacements, like tofu and tempeh. I tried it, it was fine, but I still felt detached and continued eating meat whenever I could.


One day, I was flipping through a hardcover photography book by Richard Avedon called In The American West. I was casually turning through the pages, looking at the blue-collar, hard-working Americans being photographed doing the dirty and gritty work that makes up the backbone of our nation. There were pictures of truckers and farmers and… slaughterhouse workers. I was frozen at a photo of a freshly slaughtered cow, its head placed over the worker’s body, a death mask held in place by a human arm covered in blood. The animal’s thick tongue lolling out, its eye open, glassy, and locked in time and terror. Something about the juxtaposition of the dead cow’s head, mutilated and bloodied, placed over a human body suddenly made that animal so real and feeling, so “alive,” and something in me woke up. I knew they had families, like us, and can love, hurt, imagine, and dream, just like us, and feel unimaginable pain and loss and grief. Just like us. I knew that if I ever witnessed a human being treated with such degradation and abuse, I would be justifiably outraged and take necessary action. Why was this animal’s life and experience any different? Why was this animal’s life transactional? I had no choice but to look at the ways in which I participated in a system that supported this kind of senseless abuse. This was the beginning of my journey towards becoming the vegan I am today.


Yoga teaches us that we are all connected, therefore we are accountable to the whole and our individual actions determine collective peace and goodwill. Therefore, unless we are all free, none of us are free, as everything is interdependent.

Your Bes t Life Home


I closed that book and immediately made the choice to give up red meat. Chicken and fish would soon follow. It took time for my body to detox from the addiction that I had to meat both physically and psychologically. I recall ordering fish for dinner one evening, but when the waiter placed in front of me not a benign fillet, but a whole fish, the head and tail still intact, my eyes grew wide in horror. My boyfriend at the time quickly reached across the table to rip off the offending head, dumping it into a nearby glass. This action he took, although from love and concern for me, exemplifies our numbness. If you don’t see it, it isn’t real. I saw it, and I could never un-see it again. I soon stopped wearing leather too, but the last of my denial was dairy. I continued being “okay” with cheese and milk products for some years. It was through a conversation I had with John Robbins, author of Diet for a New America, that I learned more about the dairy industry and understood that the horror and abuse these animals suffer don’t always result in a slashed neck or immediate death. I understood fully that imprisonment, rape, isolation, and separation from their babies was as abusive, and as criminal, as slaughter. I was done. I was a vegan. Although my primary reason for being a vegan is a commitment to animal rights and not perpetuating abuse, it is also in alignment with my being a yogi and a social justice and environmental activist. Yoga teaches us that we are all connected, therefore we are accountable to the whole and our individual actions determine collective peace and goodwill. Therefore, unless we are all free, none of us are free, as everything is interdependent. Consciousness can’t live in a vacuum. You either are or you’re not. I choose to be conscious and this choice means I have to take responsibility for the ways in which I serve, value, and support this planet and all her beings, and also be accountable for the ways in which I don’t. This is why I am committed to veganism as a way of life, as something that serves the planet, the environment, the animals, and each other as One. My intention is to continue to use my voice to end this senseless and unnecessary suffering for our animal friends, and through conscientious, mindful, and loving action help create a world that is sustainable, loving, safe, free, equal, fair, and peace-filled for ALL.


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Punk to Monk Feature Series



Punk Rock Rule Breakers + Non Conformers: The New Thought Leaders

Bridging the Worlds of Loud Aggressive Music and the Path of Meditation and Yoga

k n u P Martial Artist







Erika Mitchener Plant-Based Nutritionist/Trainer, Forever a Punk Hardcore Kid, and Founder of Evolve with ePower Interview: Keli Lalita REDDY, Mantralogy

Keli Lalita Reddy: Tell me about how you were first introduced to hardcore and punk music. Erika Mitchener: I grew up in Worcester, MA, where there has always been a good underground music scene. I stumbled upon it when I was a freshman in high school. I was at an Offspring show and a band called Quicksand played, and I fell in love. I found out that they had members from a band called Gorilla Biscuits, and I started listening to them. I was also more of a tomboy, and I was friends with a lot of guys that were skaters and alternative music people. I would see fliers for shows in my high school and one show turned into another show. I became part of the scene. That was around 1994. Very soon after I learned about the whole scene, I became totally dedicated. I memorized all the lyrics of bands I loved and knew I wanted to be in the mosh pit. KR: You were famous in the hardcore scene because you were a girl that danced in the mosh pit. Few women were seen doing what you did. Maybe they didn’t feel brave enough or strong enough to throw themselves into that level of violence, but you did, and that earned you the nickname “Carla Mosh.” What is unique about you that let you have the bravery and the desire to face that as a woman?

EM: At times I felt a little intimidated. But my next thought was always “Fuck that, I don’t care.” I had already been training in martial arts for a few years; I started when I was twelve. My dojo was traditional Japanese karate, judo, jiu-jitsu, kobudo (weapons), all that. My sensei taught me the first long form of tai chi as well. But it was essentially an MMA dojo before that really became well-known like it is today. So by the time I started going to hardcore shows, I had developed a strong level of physical training. I was training with the adults, and I remember that was so incredibly intimidating, and I had already conquered that. So being right up front and in the mix of a mosh pit wasn’t too big of a deal to me. I wanted to be a part of the incredible movement. I just couldn’t stand still when the music played. I had to be moving my whole body to it. KR: In yoga and South Indian martial arts, kalaripayattu, the teachings talk about becoming embodied, or even to think of the body as being made of “all eyes.” What you’re describing sounds like you had a desire to have this awakened experience, and hardcore shows provided that for you. EM: It’s true. My training provided full embodiment and hardcore music became an extension of that. ›



Punk to Monk Feature Series

Punk Rock Rule Breakers + Non Conformers: The New Thought Leaders from the same source. It doesn’t feel like it’s not a Buddhist text. KR: Buddhism requires discipline. I can’t imagine that when you are training for a bodybuilding competition that eating perfectly and never missing a workout doesn’t require a monk-like level of discipline. Can you comment on that?

EM: When your teacher gives you your refuge name, you receive the name as a form of energy that you are meant to work with. I did often visualize myself as a monk-in-training in the mountains during that time. And my refuge name gave me strength to struggle through the lack of disciple that I saw in myself.

In hardcore music you get a lot more of the warrior personality, young kids trying to understand the tricks and truths of this world, trying to make sense of this madness we live in.

The way it came to me was that if we take care of our own bodies, the practice will help us manifest a kind of strength to help other people and to do good work in the world. When I train for bodybuilding competitions and I am super disciplined and I am eating clean and not being distracted, then I attract that energy more into my life—the most disciplined clients, the most inspiring people who would make me want to excel even more. The type of energy I put out would come back to me.

—Erika Mitchener KR: You studied martial arts that have a connection to Buddhism. Do you feel like martial arts were the crucial precursor to your spiritual practice? EM: Definitely. My sensei would give me books every year, books that were intended to help his students take to a spiritual path. Our physical practice was always matched with meditation. We started every class with meditation and ended every class with meditation. I read the stories of the Zen monks in Japan and how they would have to sleep outside of the temple they so desperately wanted to be part of for a whole week, with no food and no water, just to be accepted into the temple. And I thought to myself, I want to do that. What kid wanted that? KR: Do you consider veganism to be an expression of your spiritual practice? EM: For me it goes hand in hand with my spiritual teachings, although I was exposed to PETA for the first time at a hardcore show. It’s tough, because there are many monks and practitioners of Buddhism that don’t have this as part of their practice. But for me it definitely is. KR: For a long time, your life partner has been John Joseph, the singer of the Cro-Mags, the original and earliest Krishna hardcore band. He’s also a very accomplished Ironman triathlete and the author of the book Evolution of a Cro-Magnon and the book Meat Is for Pussies. Does his path of Krishna Bhakti enhance your life and spirituality? EM: It does a lot. Now I realize I was never going to escape it! It was always right there; as part of the punk and hardcore music thing, it went right along with that. Many of the bands that I really loved were part of that, bands like 108, Shelter, and the Cro-Mags. But my own path was strongly set in Buddhism; it was ingrained in my life and



imprinted in my heart. So I wasn’t going to just jump ship on that because Krishna Consciousness was popular in hardcore. That wouldn’t have been very genuine. I chanted and I would go to the Krishna temple with friends. The difference was that when I went to the Buddhist temple, I felt a heart connection, like fireworks. When I was 25, I went on a “vision quest.” I thought, I don’t want to just be someone that is into Buddhism. I want to be Buddhist. So I found a sangha, the Shambhala Center of Boston, and went to learn and develop a meditation practice. I always assumed from my Japanese training that I would be a part of a Zen sangha, but surprisingly I found my heart connections with a Tibetan school. I learned shamatha meditation and eventually took my Refuge Vows. I was given a Tibetan spiritual name of Tsultrim Pekar, which means Disciplined White Lotus. I’ve had some profound and genuine meditation experiences, glimpses of bliss or emptiness, small compared to my teachers. The practices I have learned make me feel like I can deal with the material world a hell of a lot better than before. Then I moved to California, and I did find a sangha to sit with. It just wasn’t the same as it had been in Boston. It was at that point that I met John and he brought Krishna Consciousness back into my life. I was no longer involved in the hardcore scene at all, which was where my introduction to that had been. When he came into my life, he brought that awareness back to me in full force again. He knew I was Buddhist, but he encouraged me to explore his path as well. He told me that in his tradition the Buddha is considered to be an avatar of Krishna, and I felt inspired to know more. When I first met him, he explained to me how Krishna Consciousness truly saved his life. How could I not want to embrace it and explore it? So I read the Gita, and I thought, this all comes

My discipline goes all the way back to my first sensei. He encouraged his students to stay completely focused on the breath, just like we do in yoga and tai chi. Martial arts can be seen as a moving meditation, with total connection to the breath. Later, in bodybuilding, in lat pulldowns or pushups or squats, being mindful of the breath changes everything. Because that is where my power was. You can harness an intense level of energy throughout the whole body. This is where the teaching comes full circle and ties back into meditation, because the breath is what you focus on in meditation. You can do the same practice lifting weights, in yoga, meditation, or even while chanting. KR: How is it that people from the world of really loud violent music and aggression segue onto the very Shanti path of meditation and yoga? What do you see as the connection between those two things? EM: Every student or devotee of whatever path they are on, some are more intellectual and quiet, and some are more of the warriors, outspoken and with high energy. In hardcore music you get a lot more of the warrior personality, young kids trying to understand the tricks and truths of this world, trying to make sense of this madness we live in. So I think a lot of hardcore kids naturally evolve into seeking a path of seeking spirituality to answer those questions. Real warriors get their strength from a quiet spiritual place of practice. So there I see the connection between the two which might not be so obvious at first glance.

Inspired by Erika’s years of training in martial arts, combined with her love of vegan bodybuilding, the ePower brand is on a mission to provide fitness, nutrition, and mindset coaching for the modern warrior.



e r o C l a t Me r e k c o r anWeinhofen VegJona Instagram: @jonaweinhofen


Twitter: @jonaweinhofen

I Killed the Prom Queen | Bleeding Through | Bring Me the Horizon

The Influence of the Hardcore and Punk Rock Vegan Movement, Being Vegan for 17 Years, and Using Fame for Animal Rights. Australian native, currently living in Orange County, California. At the age of 17, he formed his second band, I KILLED THE PROM QUEEN, in 2000. He joined California metalcore pioneers Bleeding Through in 2007, and spent three years with UK major label juggernauts Bring Me the Horizon starting in 2009. He's an avid animal rights activist, and has been vegan for almost 17 years.



photos: (above) Ian Maddox | (opposite page) Casey Lee


humanity as a species and our planet can not and will

not survive without love, kindness, and compassion.




Jona Weinhofen

MetalCore Vegan rocker

Q: How has a vegan diet shaped your life? How has it impacted you? A: I discovered veganism back when I was 17. Making the transition back then was a little more difficult as we didn’t quite have the range of amazing vegan/replacement foods and comfort foods as we do now, at least in Australia anyway. On a dietary level, I love being vegan. I am healthier, fitter, and happier than I’ve ever been before, cooking and meal planning is always fun and interesting, and I get to do it all knowing I am helping animals and having a greater positive impact on the environment. Over the years, and especially as a result of any notoriety I have gained through my music and social media, I have found that my passion for activism has become greater also. I am so lucky that I have a platform to speak on and reach a keen audience, and I love using that to spread positivity, not just with veganism in particular but a more general message to always be kind, considerate, compassionate, and aware, and also spread that awareness. Q: What influenced you to become vegan? A: I discovered veganism through music, specifically hardcore and punk rock. I learned that many members of my favorite bands at the time were vegan, bands such as Day Of Contempt, Earth Crisis, and One King Down. These bands were spreading a positive message through their music and performance, sometimes directly, other times more indirectly. When I went to my first local hardcore shows in Adelaide, South Australia, where I grew up in my teenage years, I noticed people selling veggie dogs and homemade vegan cakes at these shows. We were starving after a night of moshing, so it was really cool to try these new foods and learn about how avoiding animal products in food and lifestyle can really have an immense positive impact. It wasn’t long after beginning to attend these shows I found

I am healthier, fitter, and happier than I’ve ever been before, cooking and meal planning is always fun and interesting, and I get to do it all knowing I am helping animals and having a greater positive impact on the environment.

myself researching veganism online at school and eating more vegan foods, until I decided at 17 that being vegan was the right path for me. Q: Do you notice a difference in your health? A: I have always been a fairly lucky person in the health aspect of my life. I have an athletic physique, but I was always really skinny as a child. After I went vegan, I found myself more interested in food and nutrition. I have put on more weight in the form of muscle mass and have had my blood levels checked regularly and they have always been optimal or above. I do not often supplement, but I will on occasion if I feel like I need to. All around, I feel fantastic as a vegan. Q: What are some of your favorite meals to make at home? A: I love to cook at home, and one of my favorite things is taking old recipes I loved as an omnivore and altering them so that they’re vegan. I make a mean spaghetti bolognese, usually using Gardein or Boca mince. I love to make pizza, roast vegetables with a balsamic agave glaze. Mostly I just try to make stuff up. The other day I made a really nice bowl. The base was organic brown rice, quinoa, red lentils, Himalayan salt and paprika, and chopped up Field Roast sausage. The topping was kale, sundried tomatoes, raw mushroom, and chickpeas with goddess salad dressing. It was incredible! I also have a gnarly vegan cheesecake recipe that I bust out on special occasions. Q: What is a truth you know for sure? A: Humanity as a species and our planet can not and will not survive without love, kindness, and compassion.

photo: Ian Maddox



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Aussie Foodie Chloe Munro on Cutting Wheat, Sourcing Locally, & Creating the Best Vegan Cheesecake Instagram: @the_smallseed_

Tip 1: Use Fresh Spices & Herbs. Through winter, I enjoy using fresh ginger and turmeric in my recipes. They add such a depth of flavor and deliver incredible immune-boosting qualities.

Tip 2: Source Locally & Minimize Packaging.

For me, it’s all about using the freshest ingredients possible, growing as much of our own produce as we can, and sourcing the rest locally from farm gates and markets. Another big part of my ideology revolves around teaching my children about sustainability and environmental awareness, like sourcing ingredients from bulk food stores where packaging is kept to a minimum, using reusable bags when shopping, and cutting down on the amount of plastic wastage.

Tip 3: Cut the Wheat.

After removing wheat from my diet, I spent a lot of time exploring new ingredients and reinventing old recipes. I feel healthier and more energized, and my immune system is much more resilient as a consequence.



Matcha Mint Chocolate Cheesecakes

INGREDIENTS Base 60 g roasted almonds 40 g pecans 2 Medjool dates ¼ tsp vanilla extract 20 g cacao powder 45 ml rice malt syrup METHOD Place all ingredients into a processor and combine; when pressed between your fingers it should stick together. Now line the bottom of silicone molds. Place in freezer while you make the filling.

INGREDIENTS Filling 300 g cashews, soaked in water for at least 4 hours or overnight 50 g cacao butter ¼ cup almond milk 2 tbsp coconut milk 70 ml rice malt syrup 1 tsp matcha green tea powder 4 drops peppermint oil (food-grade) METHOD Melt cacao butter using a bain-marie, making sure that it does not go above 48°C/118°F, then take off the heat and stir if not completely melted.

Drain the cashews and rinse, place into a high-speed blender, and add all the remaining ingredients EXCEPT for the matcha and peppermint oil. Blend until smooth and creamy—this may take a few minutes and require stopping and stirring a few times. Divide mixture equally into two, placing one half on top of the bases, and smooth over evenly. Return to freezer. Place the other half into a bowl, add one teaspoon of matcha green tea and four drops of food-grade peppermint oil, and stir until thoroughly combined. Keep bowl covered until ready to use. Once the first layer has hardened slightly in the freezer, add the matcha and peppermint mixture on top and smooth evenly. The leftover mixture can be used as frosting and piped onto the cheesecakes once they have fully hardened—approx 4-6 hours in the freezer. Store in an airtight container in the freezer and remove approx half an hour before serving.



Rebel Recipes


Food Consultant, Food Stylist, Recipe Creator, and Photographer Instagram: @rebelrecipes

Char-grilling Underripe Avocados, Adding Peas to Everything, and the Best Vegan + Gluten-Free Recipes for the Holidays

Raw Passion Fruit Pots

INGREDIENTS ½ cup walnuts 3 Medjool dates Pinch sea salt ¼ cup buckwheat groats 2 tbsp desiccated coconut

Cheesecake layer 1½ cups soaked cashews ½ cup coconut oil 2 tbsp maple syrup Juice of ½ lemon ½ cup almond milk 1 tsp vanilla powder Pinch sea salt Topping 6 passion fruits METHOD To make the base, blitz the walnuts in your food processor until you get a crumb-like consistency. Add in the dates, coconut, buckwheat, and salt and blend again until everything combines. The mix should stick together between your fingers.

Add the mixture to some small glass pots (I used 4 recycled mini dessert pots with lids). Press down firmly with your hands until it’s around ½ inch thick. Pop the pops in the fridge while you make the filling.



Wash out your food processor or high-speed blender, then add the cashews and blitz until the cashews are super creamy. This may take a few minutes and you will need to scrape the sides a few times. Add in the coconut oil, maple syrup, salt, vanilla, lemon juice, and almond milk. Blitz again until combined well. Remove the pots from the fridge, then top with half the cheesecake mix. Return to the fridge while you make the topping. Slice the passion fruits in half and scoop out the juice and seeds into a bowl. Either add the juice and seeds to a sieve with a bowl underneath and mash so that the seeds remain in the sieve, or if you’re happy to keep the crunchy seeds, simply remove the pots from the fridge and top with the passion fruit juice. Return to the fridge for a few hours to firm up.

Flourless Chocolate Almond + Chestnut Brownie Cake INGREDIENTS ¹/³ cup melted organic coconut oil 1 cup chestnuts 1 cup ground almonds 1 tbsp vanilla extract 9 pitted Medjool dates 100 g good quality dairy-free chocolate, melted 2 tbsp raw cacao ½ tsp baking powder ½ tsp almond essence Pinch sea salt ¹/³ cup coconut sugar, or sugar of choice 2 cups soaked cashews Juice of 1 lemon 2 tbsp maple syrup ½ tbsp vanilla essence Water METHOD Pop the coconut oil and chestnuts in your food processor and blitz for 1-2 minutes. Add in the dates and blitz again, then finally add the melted chocolate, cacao, baking powder, almond and vanilla essence, salt, and coconut sugar and pulse again until everything is well combined.

Please note, the batter is super thick. Spoon the batter into your cake tin. I used a 21 cm loose-bottomed tin (I wet my hands and pressed the mix into the sides). Bake for 35 minutes at 165°C/325°F until the edges are getting a little brown. To make the cashew cream Pop all the ingredients into your cleaned food processor and blitz until smooth and creamy. Add a little water if the consistency is a little thick. Allow to cool and then top with the cashew cream and strawberries.



Q: What is something new that you recommend us trying in the kitchen that many of us might not think of? A: I always seem to have issues with my avocados! Either over- or underripe. I’ve been experimenting with what to do with underripe ones and I have two solutions rather than waste them. The first one is to char-grill them on a griddle pan. They go lovely and charred and soft on the inside. The other thing I like to do is blitz them up in my food processor or high-speed blender with lemon juice, salt, pepper, garlic, and a little water, and you get a delicious, creamy avocado dressing.

Q: What ingredients do you think are underused at home when we cook? A: I think peas are quite overlooked these days, but I love them and they are the best thing to have in the freezer on standby. I love adding them to curries, and my favorite dip at the moment is pea and edamame hummus with lots of mint. Plus, they’re a great source of protein and inexpensive. Q: Any food secret you swear by? A: I think the key to making a meal really special is adding different textures and flavors. So I always add some crunch from nuts or seeds and crispy leaves and raw veggies, even to a hot meal. I’m also pretty obsessed with pickles at the moment, which add both crunch and sourness which is so good. In my blog, you can find delicious but easy plant-based recipes, and all my recipes are dairy-, gluten-, and refined sugar-free




Super Green Avocado Pizza Vegan + Gluten-Free INGREDIENTS 1 ripe avocado Squeeze lemon juice ½ cup organic buckwheat flour ½ tsp baking powder Pinch sea salt Twist black pepper Water

Toppings Olives Toasted pine nuts Rocket

METHOD Remove the flesh of the avocado and add to a medium-sized bowl. Mash up the avocado, then remove half and add it to another bowl.

Add a squeeze of lemon and salt and pepper to one bowl. To the other bowl, add in the buckwheat flour, baking powder, and salt and pepper. Mix throughly, then keep adding a little water and mixing until you get a dough (if it’s too sticky, add some more flour). Flour a chopping board, then knead the dough for a couple of minutes. Form the dough into a disc shape with your fingers by pressing into shape. Heat a frying pan to medium to high heat and carefully add the pizza base to the pan with a spatula. Cook on each side for a couple of minutes, then remove from the pan. Top with smashed avocado, olives, pine nuts, and rocket (or toppings of your choice).



recipes | Passionate Vegan Chef and Lifestyle Blogger Margaret Chapman

The Plant Philosophy Passionate Vegan Chef and Lifestyle Blog ger Margaret Dishes the 411 on Kitchen Essentials Instagram: @PlantPhilosophy




Margaret’s ideas







Display your bulk foods in glass jars. This might sound a bit odd, but creating a space to display my bulk foods, like lentils, beans, nutritional yeast, etc., has allowed me to better see what I have, and it inspires me to use these ingredients more often. Instead of hiding them in the deep, dark pantry, place them on your countertop or hang shelving for them to display prominently. It creates more cabinet space and you’ll always know what you have on hand.

Spices. In general, they can make or break a meal. The real flavor is in the spice combination. I always encourage people to experiment with different spices, like cinnamon, nutmeg, or cardamom. You can take something as simple as white beans and add rosemary to completely transform the flavor. I really love to add cinnamon to everyday things, too, from cookies to curries. It’s fun playing around and discovering new spice combos.

Freezing and pickling different things has become more of a hobby for me this year. I love buying bananas and peaches in bulk and storing in the freezer for smoothies or baked goods. I also love to buy cucumbers and different seasonal veggies for pickling. That way I can have them all year long if they’re only in season for a short time. Have you ever tried pickled radishes? Life-changing!

Kale Falafel Burgers with Slaw & Sriracha Tahini Y i e ld s 8 patti e s

INGREDIENTS 4 cups dried chickpeas, soaked overnight 4 cups chopped kale, stems removed 1½ cups yellow onion, diced 1 cup white rice flour (any flour will do) 2 flax “eggs” 6 cloves garlic, minced 4 tbsp tahini ¹/8 cup lemon juice 3 tsp ground cumin 2 tsp salt 1 tsp lemon zest ½ tsp black pepper Gluten-free buns, toasted Avocado, to top *Rainbow slaw, to top

In a small bowl, combine 2 tbsp of ground flax meal with 6 tbsp of water. Mix and let sit.

Sriracha Tahini ¼ cup tahini ¹/8 cup sriracha

Bake for 35-40 minutes on the center rack, flipping halfway. Alternatively, you can pan-fry over medium heat, about 4-5 minutes on each side.

METHOD Dried chickpeas will double in size. Add extra water and use a large container to allow room for expansion. Cover and keep on the counter overnight. You can substitute for equal parts canned chickpeas if needed.

Sauté onions and garlic for 6 minutes or until translucent, over medium heat. Add in kale, mix, and turn the heat off. Pulse chickpeas in a food processor or blender until half smooth and half chunky. Alternatively, you can mash by hand. Transfer to a large bowl and mix everything together, including flax eggs, folding in the kale mixture and adjusting spices to taste. Wrap and store in the fridge for 20 minutes to chill. Preheat oven to 190°C/375°F. Remove and form into patties, about ¹/3 cup each.

Serve hot on a toasted bun with rainbow slaw, avocado slices, and sriracha tahini. Note: *Rainbow slaw is a mixture of shredded cabbage, purple cabbage, and carrots.



recipes | Nutritionist, Vegan Chef, and Creator of Eat. Drink. Shrink., Gabrielle St. Claire

! k in r h S . k n i r D Eat. Creating Unprocessed Vegan Bacon, Homemade Vegan Feta

& the World’s Best Burger N ut r i t i o n i s t, V e ga n C h e f, a n d C r e at o r o f E at. D r i n k . Sh r i n k .

Gabrielle St. Claire, new york city Instagram: @eat.drink.shrink

Q: What is something new that you recommend us trying in the kitchen that many of us might not think of? A: I recommend trying shiitake bacon, as I find it’s an affordable, fun, unprocessed vegan meat alternative that packs flavor, texture, and nutrients! The process is seamless and it pairs effortlessly with a myriad of dishes! I have full recipes on my site.

Q: What ingredients do you think are underused at home when we cook? A: In general, many vegetables are overlooked because we gravitate towards what we know, especially with foods! I think it’s imperative that we aim to explore a new vegetable whenever the opportunity presents itself. A new vegetable brings new recipes to experience and new meals to enjoy!



Q: Any food secret you swear by? A: I swear by homemade vegan feta made from firm tofu, apple cider vinegar, and fresh herbs! It’s easy, affordable, uses a handful of ingredients, and complements a myriad of dishes! Save your time and money; make your own vegan feta!

Q: How has food impacted your life? A: For me, food is a part of everything I do. Food is the common ground, the thread that binds us together, and the heart, soul, and ideology of this nation. Without living and breathing nutrition, I wouldn’t be fulfilled, complete, and thriving. Exploring veganism has served as a catalyst in finding my passion for nutrition and solidified my objective, to change the world with every bite!

INGREDIENTS Teriyaki Sauce 1 tbsp cornstarch ½ cup cold water ½ cup tamari 1 tbsp sriracha 1 cup pineapple juice ¼ cup coconut sugar 1½ tsp ginger 2 small garlic cloves, finely minced 1 tsp red pepper flakes 4-8 pineapple rings

Burger 4 buns 1 can chickpeas 2 small sweet potatoes (mashed) 1 cup oats (processed to dust) 2 tbsp Follow Your Heart VeganEgg (mix w/ ½ cup almond milk), or make flax egg 1 cup panko ½ cup chopped scallions 1 tsp sea salt Coleslaw 1 sliced jalapeño 3 cups shredded white cabbage 3 cups shredded purple cabbage 1 cup shredded carrots ½ cup vegan mayonnaise ½ squeeze of lime ½ tsp sea salt Toppings Red onion Avocado METHOD Sauce Combine cornstarch in cold water and dissolve. Set aside to thicken. In a small saucepan, mix tamari, pineapple juice, coconut sugar, sriracha, red pepper, grated ginger, and garlic over medium heat. Bring to a boil and simmer until sauce reduces, about 15 to 20 minutes. Add cornstarch and water mixture, simmer until thick, about 5 minutes. Remove from heat and set aside to cool.

Sweet Potato Hawaiian Burger

2 Burgers Pulse oats in food processor into a fine dust. Combine in a large bowl with the rest of the ingredients. As you combine, mash all the chickpeas, but leave a few for visual appearance. Cook the patties in a large pan on med/ high heat with ¹/³ cup of the sauce added. Coat evenly and cook for 5-7 minutes until cooked all the way through. Add drizzle of olive oil to prevent sticking. Add pineapple rings to the pan as you cook and coat them in the sauce. Cook 3-5 minutes. Coleslaw Throw ingredients together to combine. Top burgers with jalapeño coleslaw and avocado and additional sauce if desired!



recipes | Belgian Photographer + Recipe Developer, Ellen De Meulemeester

Belgian Photographer + Recipe Developer

Ellen De Meulemeester

One-Pot Dinners, Fresh Herbs, and the Best Vegan, Lactose- + Gluten-Free No-Bake Cake Instagram: @EllenCharlotteMarie App: Effortlessly Healthy Book: One Healthy Family

Q: What is something new that you recommend us trying in the kitchen that many of us might not think of? A: Because I hate doing dishes, I try to cook as much as possible in one pot or pan. For example, above my cooking rice I would steam my veggies. Or when I bake my pancakes, I use one big pan and do three to four pancakes at once.

Q: What ingredients do you think are underused at home when we cook? A: Many of us don’t use enough fresh herbs. It is so easy to grow your own in your garden or little pots inside. Fresh herbs upgrade your dishes to another level and they are filled with vitamins. Win win! My absolute fave herb is cilantro! And, of course, that’s the hardest one to grow!

Q: How has food impacted your life/health? A: Food is everything! It is the connection between people. I couldn’t say I feel a lot fitter than I used to, because I have been eating clean for so long now. But I can say I felt a lot less fit and healthy when I would eat ‘junk’ all the time. I’ve been watching my food ever since I was a little girl because I suffered from migraines. And there was a period in my life when I cared less about food and health, but since I became a mother, it is my number one priority. And because of all that, food has become a part of my job now, too. I started to combine my passion for photography with my passion for good food. I released my recipe app, Effortlessly Healthy, in the App Store last May (English and Dutch versions), and my book, One Healthy Family, comes out in October. For now, it’s only in Dutch.





recipes | Belgian Photographer + Recipe Developer, Ellen De Meulemeester

INGREDIENTS Pasta for 2 2-3 cups frozen peas 3 chopped red onions 200 g tofu 2 cloves crushed garlic Pinch black pepper Pinch sea salt ½ tsp ground cumin ½ tsp dried oregano whole wheat pasta a few tbsp olive oil 1 tsp mustard 2 tbsp soy sauce

Pasta Cook the pasta.

Red beet crisps 2 small red beets Pinch sea salt Few tbsp olive oil

Dip the tofu cubes in the soy mixture and fry them in a pan with a little olive oil until golden brown.

Toppings Handful of fresh basil Few tbsp nutritional yeast

In a pan, fry the chopped onions and the crushed garlic in a little bit of olive oil. Add the peas, herbs, pepper, and salt and leave on the fire for a few minutes. Set aside while frying the tofu. Cut the tofu in cubes or slices. In a small bowl, mix the soy sauce with the mustard.

Fill your bowls with the pasta and pea sauce. Top with the tofu, red beet crisps, and fresh basil. Serve with nutritional yeast. Enjoy!

METHOD To make the crisps Preheat the oven to 175°C/345°F.

Rinse and scrub the beets. Thinly slice the beets (really thin). Drizzle with olive oil and sea salt. Arrange the slices on a baking tray. Make sure the slices aren’t touching. Bake for 15 to 20 minutes or until crispy.

Vegan + Lactose-Free

Peas Pasta with Red Beet Crisps



"extraMakereda beetlittlecribistpsof to sprinkle on your lunch salad ! "

INGREDIENTS Base 1 cup unpitted Medjool dates 1 cup pecans 2 tbsp raw cacao powder 2 tbsp melted coconut oil Pinch sea salt

Filling 1½ cups cashews, soaked overnight 1 ripe avocado Juice of 3 to 4 limes 1 heaping cup coconut cream ¹/³ cup natural sweetener ¹/³ cup melted coconut oil 1 tsp natural vanilla powder Chocolate layer ¹/³ cup raw cacao powder ¹/³ cup melted coconut oil ¼ cup agave syrup Pinch sea salt

to e k ca e t i ur vo fa te lu so ab my s i s hi "seTrve to people who've never had a healthy, vegan, no-bake caku estbeartfotarelk.inLg abetoutht em try first before yo the avocado! "

Topping Handful of fresh strawberries 1 lime, cut into slices METHOD Mix all the base ingredients in a good blender. You should have a sticky dough. Lightly grease your tin (round, rectangular, or mini muffin). If you use silicone baking molds there’s no need to grease of course!

Scoop in the dough and press it with your fingers. You can use the back of a spoon to really press it down. Mix all the ingredients for the filling in a good blender until silky smooth. Season to taste. (You may want to add more lime juice or more sweetener.) Pour the filling over the base. Tap a few times to release any air bubbles. Cover the tin with plastic foil and freeze until hard, at least 4 hours. Take the cake out of the freezer 30 minutes before serving. Make your chocolate sauce by combining the ingredients or melt some dark chocolate. Pour the chocolate sauce over the cake. Top this baby with fresh strawberries, lime slices, and zest of lime!

Vegan, Lactose- + Gluten-Free

Make sure the cake has fully defrosted before you serve, otherwise you will lose most flavors.

Killer Avo-Lime Cake

Serves 8 to 10




Secrets for Creating Stress-Free, Perfect Desserts

{ Silvia Bifaro } Instagram: @silvia_salvialimone

When it comes to holidays, we usually raise our culinary expectation, making amazing treats that stay in our memories for the whole year ahead. After some well-remembered personal disasters, I gained some experience to get it right and possibly lessen any stress around holiday baking.

So here are some of my tips: Do not experiment over the holidays. If you are baking something new, plan a few trials ahead of time. You must enjoy your baking experience; it’s the holidays! Check ahead of time to make sure you have all you need.

Double-check that your yeast or baking powder is fresh! It might sound a bit flip, but if you don’t bake often, it is likely that your raising agents are too old to work properly.

Use seasonal and local ingredients. They are cheaper and taste better.

Use spelt flour. Spelt is lighter and more adaptable to vegan baking. I often mix it with other flours or I make a blend of whole and white spelt. I always use spelt flour that I mill myself. But now you can find it almost everywhere.

Choose good extra virgin oils in place of margarine. This way you make it sustainable for your inner environment, too.

Add a couple of spoons of soya yogurt to the oil for fluffier cakes. I don’t use chia or flax seeds often as they make some cakes heavier than I like them to be. I might add some cream of tartar instead.



Use unrefined low GI sugars. Don’t bake with malts. These sugars get digested slower and therefore have less of an effect on your mood and don’t interfere with your energy levels and weight. I use rice syrup, date syrup, raw unrefined coconut nectar, and occasionally raw unrefined cane sugar. Crystallized sugars hold your cake together much better, so for big cakes I really advise to use them. I don’t use agave or stevia as it is rather difficult to find these unrefined.

Line up all the ingredients and tools you need. I put them straight back to the cupboard one by one as I measure. This not only ensures that each ingredient is used only once, but it also saves me from my own mess. This is a bulletproof approach if you have small kids running around.

Use pure, unrefined, and local ingredients. My aim when I make cakes is to have highly nutritious food that looks beautiful.

I want things to taste good and do good! So I never compromise on ingredients, using pure, unrefined, and local ones. You will be surprised how the tastes change and the portions reduce!

Vegan baking is slightly easier when you become accustomed to it. However, to ensure your cakes rise properly, you need to find the right mixture consistency, which depends on the flour, but it is often a bit runny, like honey. Enjoy your baking!

r u o y Enjoy baking! THRIVE


Sisters, Jade Woodd + Kath Woodd Together they photograph their vegan whole food creations and lifestyle in an effort to spread compassion, health, happiness, and gratitude. Instagram: @panaceas_pantry



Blueberry, Macqui & White Chocolate Cheesecakes

INGREDIENTS Base ¾ cup almonds ¾ cup shredded coconut ¹/³ cup buckinis ¾ cup dates 3 tsp rice malt syrup Pinch Himalayan salt

Add remaining ingredients and pulse until the mix is sticking together. Press the base into 8 mini silicone cheesecake molds.

For the Blueberry Maqui Layer Add cashews, rice malt syrup, blueberries, coconut milk, macqui, and vanilla to a high-speed blender. Blend on high until very smooth. Add melted cacao butter, blending for a further 1 minute on high.

Blueberry Maqui Layer 1½ cup cashews, soaked for 4 hours, drained and rinsed ¹/³ cup rice malt syrup 3 tbsp cacao butter, grated and melted 1½ tbsp maqui powder ¾ cup frozen blueberries ¼ cup + 1 tbsp coconut milk 1½ tsp vanilla bean powder White Chocolate Layer 1 cup cashews, soaked for 4 hours, drained and rinsed ¼ cup rice malt syrup 55 g cacao butter, grated and melted ¼ tsp vanilla bean powder ¼ cup coconut milk 2 tsp fresh lemon juice METHOD For the Base In a food processor, pulse almonds, coconut, and buckinis until fine crumbs form.

Pour mixture into molds, reserving ¹/³ of the mixture if you wish to pipe on top. Set in the freezer. For the White Chocolate Layer Add cashews, vanilla, rice malt syrup, lemon, and coconut milk to a highspeed blender. Blend on high until very smooth. Add melted cacao butter and blend for a further 1 minute on high. Pour mixture into molds. Set in the freezer. Allow the cakes to set in the freezer for 4 hours or more. If doing the piping on top, remove from the freezer and pipe reserved mix on top. Allow 30 minutes between the freezer and eating.

photos: Jade + Kath Woodd



Creator of Green Smoothie Gourmet

Debbie “Dee” Dine

Plant-based Recipes that are Fresh, Nutritious, and Require Few Ingredients Instagram: @greensmoothiegourmet

Simple Vegan Chocolate Cherry Protein Bars

INGREDIENTS Granola Bars 1 cup chopped almonds ¼ cup raw pumpkin seeds ¼ cup raw sunflower seeds ½ cup raw, rinsed, popped quinoa 1 cup dried tart cherries 2 tbsp maple syrup 1 pinch salt

Healthy Chocolate Topping ¼ cup cacao paste ¼ cup maple syrup ¹/8 cup melted coconut oil ¼ cup cacao butter METHOD To prepare these granola bars, dry seeds, nuts, and quinoa on a cookie sheet in a warm oven for ten minutes. Meanwhile, blend dried fruit, syrup, and salt into a paste. Mix by hand stirring the nut blend and cherry paste together, spread into a parchment lined pan, and chill at least 30 minutes.

Meanwhile, prepare the chocolate topping by melting cacao paste and cacao butter in a double boiler. Stir in coconut oil and syrup. Pour over the pan of uncut granola bars, refrigerate for at least 30 minutes or until chocolate topping is hard, cut into bars, and enjoy!



Tips: Try familiar ingredients in different ways For instance, I recently made milk out of quinoa and used it to make nutritious fruity popsicles! Also, aquafaba is interesting to create a lovely dairy-free fluffy topping. A completely new ingredient probably to many that I’d suggest is pine needles. I have read there are types that are nutritious and quite edible, though there are some types that are poisonous, so like mushrooms we must be careful.



Instagram: @voilavegan

Voila Vegan Saskia Swanson Chai Mousse INGREDIENTS 2 medium-sized sweet potatoes 1 cup almond butter 2 tbsp flax seeds 3 tbsp maple syrup 3-4 tbsp almond milk 1 tbsp chai spice mix METHOD Cook sweet potatoes until soft. Add the potatoes and all other ingredients to the blender and blend until smooth. If you need more liquid for the blender, take one tablespoon almond milk at a time. Blend until smooth for about 2-3 minutes and let cool in the fridge for at least 2-3 hours.

Serve with coconut cream or chocolate sauce.



Ingredient We Forget: Fennel. Fresh, organic fennel is not only going to make your tomato sauce taste more interesting and flavorful, kids love it too and it also contains vitamin C, potassium, manganese, iron, folate, and fiber. It is also rich in phytonutrients and has a high concentration of volatile oils. Fennel is underused and underrated.

F A V TI P :

If you have some leftover wine, freeze it in ice cube trays for easy addition to soups or sauces in the future.


I had serious health issues before going vegan. I was about to get my gallbladder removed, my bones and muscles would be aching on a daily basis, and I had very low energy. Going vegan changed all of that within a few months. So the longer I was vegan, the more I started questioning processed foods and the whole cruelty-based food industry. Food has an impact on all our lives and we are slowly awakening.



San Francisco Teen Vegan Foodie

Connor Days Instagram: @ConnorDays

F OO D I E T I P S Use More Cardamom The flavor is very light, but sweet. I use cardamom in many Indian dishes, like garam masala, and even cakes and other sweets.

Indian Spices I would highly recommend you buy an Indian spice tray and just experiment with Indian recipes like tempeh tikka and masala dosa.

My Daily Food Hack If your bananas are not ripe, put them into a paper bag with three unripe avocados and place the bag in a humid room, like a pantry or laundry room. Wait two days and BAM, ripe bananas. You can thank me later!



VEGAN CHOCOLATE BREAD INGREDIENTS 4 medium-sized ripe or overripe bananas (300 g or 10.5 oz) 1½ cups whole wheat flour (180 grams) ½ cup coconut oil or sunflower oil or any vegetable oil (125 ml) ½ cup organic brown sugar or unrefined cane sugar or regular granulated sugar ½ tsp vanilla powder or 1 tsp vanilla extract ¼ tsp cinnamon powder/dalchini powder (optional) 2-3 pinches or ¹/8 tsp nutmeg powder (optional) 1½ tsp baking powder ¹/³ cup cocoa powder ½ tsp baking soda Pinch of salt (optional)

Now add the oil, vanilla, cinnamon powder, and nutmeg powder to the banana and mix well. Sieve the flour with the baking soda, baking powder, cocoa powder, and salt directly in the bowl containing the mashed bananas. Fold the sieved flour really well. This folding step is important as you want the whole bread mixture to be one and mixed evenly. Pour the bread mixture into the loaf pan.

METHOD Preheat the oven to 180°C/355°F.

Bake at 180°C/350°F for about 30-40 minutes or till a toothpick inserted in the bread comes out clean.

Grease a bread pan or line with parchment paper. You can use the rectangular cake pan ( 7.5 x 4 x 2.5 inches) or round cake pan (7.5 x 2 inches).

Once cool, remove the bread from the pan.

Place sliced bananas and sugar in a mixing bowl.

Warm the banana bread before serving. ENJOY!!

Slice and warm the banana bread before serving.

Mash the bananas well or puree them with a hand blender.



vegan protein we love

{ Protein

POWER B e y on d d e li c io us


P la nt - pr ot ei n!

Plant protein! Meat-free products: snacks, burgers and sliders, sauces, and ready-to-make meals.

L O V E Bob ! Bob’s Red Mill Chai Protein Powder Nutritional Booster Protein, fiber and probiotics on the go! Gluten-free + vegan. Pea protein powder, chicory root fiber, chia seeds, beneficial probiotics, and monk fruit extract.

The Beyond Burger from Beyond Meat A plant-based patty that looks, cooks, and tastes so similar to beef that it’s shelved in the meat aisle!


Lightlife Smart Black Bean Patties One of our all time favs. Perfect appetizers and meals for your carnivore friends, too. Love the Southwest spice.

Sophie’s Kitchen Vegan Seafood Lobster Mac and Cheese + Seafood Jambalaya 100% plant-based seafood alternatives. Soy-free. Gluten-free. Non GMO. Kosher!

f r e s h f r e s h ba b y

Vegan Seafood! Huh? organicgirl Produce

Love! 116


Good clean greens, fresh salad dressings and new cold pressed greens juices!

vegan cheese we love

Per fect for gril led cheese!

yum Kite Hill Yummy plant-based cheese + dairy alternatives. Non-GMO almond milk products. Our teen volunteers ate all three when we were out for coffee. Watch your back with your kids!

Heidi Ho Organics Chia Cheeze & Heidi Ho Ne Chèvre Saucy and spreadable plant-based cheezes from organic vegetables, nuts, seeds, and spices; perfect for cooking! Easy to fall in love with Heidi with her infectious laughter and enthusiasm!

Follow Your Heart Cheese Alternatives Loving their soy-free slices! They are also a game-changer for your grilled cheese.

t e m r u o G f o t Bes e s e e h C e e r F Dairy


Treeline Treenut Cheeses


Pure, creamy, and delicious cashew cheeses with few ingredients. Love this cheese!

T his!

Miyoko's Kitchen Perfect party cheese. Miyoko redefines dairy with artisanal vegan cheese and butter made from organic plant-based ingredients. Warning: It’s easy to eat the entire package as a meal. Guilty. Not sorry.


Punk Rawk Labs Cashew Milk Cheese

Amazing gourmet plant-based cheese, made by hand in small batches by the coolest couple in the Northwest.

Authentically fermented from four ingredients: organic cashews, water, culture + salt.



vegan drinks we love

t r u ly m a gic a l

BEST of AWARD B e st on- th e-g o p ro te in sh a k e

LOV E Laird Superfood Coffee Creamer Legendary surfer Laird Hamilton mixes up healthy fats and calcium-rich Aquamin for your morning coffee.

SUNWARRIOR illumin8 Shake it up! A quick snack, meal or workout supplement! Love their shaker. No blender required!

Pukka Herbs Turmeric Glow Tea

O ur Fav

Golden blend of the finest Indian turmeric, Sicilian lemon, and green tea.

k n i dr

y ay !


KEVITA Kombucha Probiotic beverages and kombuchas. Organic, non-GMO, gluten-free. and vegan.

Harvest Bay Coconut Water

ixe ers el ter n i W h t r

Made from naturally sweet, nutrientrich young green coconuts.


W e d ri n k t h isry d a y! a lm o st e ve

Wa k e s u s u p!

Pe rf e ct fo r h o li d a y pa rt ie s! REBBL Bhakti Holiday Spiced Chai Nog Seasonal spices blend perfectly with creamy cardamom and fresh ginger chai.



Super-Herb Coconut Milk Elixirs infused with herbs inspired by healing traditions around the world.

Bruce Cost Ginger Ale Love the unfiltered particles of ginger. Wakes us up!

G ro u n d in g!

vegan superfoods we love Tommy’s Superfoods

Living Intentions Activated Superfood Popcorn The go-to movie snack gets an upgrade with 2 billion CFUs of probiotics and unique superfoods in every bag.

A line of frozen superfoods made with all-natural ingredients.

A ll- n a t u ra l! Beanfields Nacho Bean & Rice Chips Gluten Free + Vegan! Big ol’ bold, cheesy flavor. Great for Nachos!

I d ea l m o vi e sn a c k!


L ot s of p ro te in

Mouth Rockin’ World Changing Yumbutter

Y u m my it is! Woodstock Foods

Blends high quality nuts, seeds, and superfoods for easy on-the-go nutrition nutbutter. Buy a pouch, feed a child in need.

Enhance any meal with sweet or savory hemp hearts. Lots of protein + omegas!

S m o o t h & C re a m y

Manitoba Harvest Hemp Heart Toppers

Almond Butter, No Salt. Nothing but almonds.

PRANA Organic ProactivChia A blend of probiotics and organic chia seeds. Vegan, organic, gluten-free, kosher, and GMO-free.

To n s o f g o od n e ss in t h is! THRIVE


editor’s picks: self-care

Stay Centered While Traveling!

Ar omat herap y We Love

Ed i tor 's fa v!

Young Living Essential Oils Bon Voyage Travel Pack Offers ten TSA-compliant personal care products in a custom bag.

Aura Cacia Aromatherapy Air USB Diffuser Everyone Aromatherapy Blend Pure Essential Oil Relax

Portable, waterless USB diffuser uses a quiet fan to diffuse essential oils. Great for home or office.

Distilled from fruits, flowers, resins, trees, and spices, the ‘Relax’ scent calms us down. Much needed this season.

Inv igo rat ing ! B e st of ! AWARD


Skincare We Love

B e s t of AWARD !

BABO Botanicals Finally a cleaner, natural way to cleanse your face on the go. Perfect for travel.

Do n't forget to hyd rat e!

Tom’s of Maine Rapid Relief Sensitive Toothpaste, Botanically Fresh Toothpaste, and Long Lasting Tea Tree Deodorant.

M ara nda lov es !

Great Gifts Gabriel Cosmetics Stroke of Midnight Collection

Five shimmering shades beautifully packaged for under $25.



MEOW MEOW Tweet Deodorant Stick, Body Oil + Repair Balm Some of our favs on the planet! Hard to find really pure products and I’m a clean beauty fanatic. I carry these everywhere! —Maranda

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, MD , na Pulde del o l A s r o th Wen w w it h A u n d B r ia n a , MD , Intervie n Lederma Level Ma t t h e w Antoine

S K R FOover S E V KNI y l i m fa Questio


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Q: Five years after the famous movie Forks Over Knives, the book Forks Over Knives Family is about to be released. Can you tell us more? How is it going to be different from a vegan cookbook? Is it still a 100% plant-based diet? Alona and Matt: Forks Over Knives Family provides doctor’s guidance to parents on raising healthy and happy kids on a whole-food, plantbased diet. In a meat-heavy, junk-food-laden world, there are often obstacles raising kids this way, so we share our experiences raising our own children this way as well as our expertise as doctors to help navigate the waters in order to make the lifestyle enjoyable and lasting. The book also includes 125 delicious recipes by Darshana Thacker, who designed meals for kids’ pallets, but that will please the whole family.

Q: Nobody really can be surprised that the scientific community, papers, media, and universities kept this discovery under wraps. The meat and dairy industry are funding their own studies and financing others’ studies. Why did it start coming into the public consciousness so much in the last 10+ years?

Alona, Matt, and Brian: We believe there are many factors for why this information is gaining so much traction in the public consciousness. Certainly The China Study and Forks Over Knives have been significant in growing this idea in media. However, a less

Unfortunately, these institutions are slow to adapt to emerging information, and oftentimes politics can get in the way. But now with the internet, for example, an individual or doctor can learn how to use food to care for type 2 diabetes—even if it’s still not widely taught in schools. Furthermore, the success stories that are hard to deny are allowed to freely circulate. We believe this information flow has been vital.

Q: Why was this book so important for you? Alona and Matt: The most common questions we get relate to how to successfully transition to the whole-food, plant-based lifestyle. We address the how-to for the individual in our first book together, The Forks Over Knives Plan. However, guiding a family with children into this way of life presents unique challenges and concerns. For example, what does mom do during pregnancy? How do I handle my children in a school and play environment that is not likely to be supportive? How do I handle children’s birthday parties? We thought it was important to share our advice as parents and doctors to guide parents in a way that leads to happy and healthy lives for the entire family. We also thought it was important to include a whole lot of recipes designed for kids that the entire family will enjoy.

Q: The movie has had quite an important impact since it was released five years ago. I remember it was one of the three major movies that made me completely change my diet. What kind of questions do you get from people who saw it? Has it reached its objectives in terms of people reached? Brian: The most common question I get from people who saw the film is “How do I implement this lifestyle for myself and my family?” This is why our main objective now as a brand is focused on helping in that transition process. It is also why we have teamed up with Drs. Pulde and Lederman for our last two books, The Forks Over Knives Plan and now Forks Over Knives Family. Both of these books provide transition guidance. Regarding your second question, I am pleased that so many people have seen and been positively impacted by the film. While we met our basic objectives of reaching a substantial audience, I must admit I cannot be completely happy until knowledge of this lifestyle is commonplace. Indeed, there are still too many people suffering needlessly from heart disease and diabetes who would be enjoying happier lives if only they were aware of this lifesaving information.

groups, which were taught to us in grade school. And much of what doctors learned about came to them through their institutions of higher learning.

Q: What is the most important thing people should know about their health and food supply? Alona, Matt, and Brian: We have an obvious yet important factor, we believe, is the growth of the internet. It has allowed for more competition for ideas now than there was twenty or thirty years ago. Back then, big institutions had more influence on the information flow. For example, most of what one learned about nutrition back then came from the USDA’s food

incredible amount of power in our own hands to control our health destiny and the supply of our food. This is great news! The plant foods that promote our health are also more humane and less taxing on our natural resources. As long as we are free to make our own food choices, we can make ourselves healthy and control how and what foods are brought to the marketplace.

there are still too many people suffering

needlessly from heart disease and diabetes who would be enjoying happier lives if only they were aware of this lifesaving information. —Brian Wendel



One of the

Most Important Interviews

You’ll Read All Year

Can You Still Eat Beef and Be an Environmentalist? What We Can Do Right Now for Animals + Planet. Filmmakers Keegan Kuhn + Kip Andersen Questions: Antoine Level

The Illusion of Eco-Beef, the Hard Facts, and How Their New Film, , is going to shake it up even more.

Q: Our founder, Maranda Pleasant, sits on panels with Leilani Munter at environmental conferences and then they serve beef for lunch. This continues to blow us away. What would you say to all of the environmentalists who are still eating meat? Keegan Kuhn: It is really troubling to see environmental organizations still actively promoting beef consumption in this way by having it at their events and conferences. There is a popular notion right now that only “factoryfarmed” beef is bad and that as long as you buy “free-range” beef, it’s okay. I think that’s one of the main reasons we still see self-proclaimed environmentalists eating meat. Unfortunately for all the people who have bought into this idea of “eco-beef,” there is very little evidence to back it up. In fact, raising cattle on grass (their natural diet) instead of grain uses 35 percent more water, 30 percent more land, and can produce 500 percent more greenhouse gases! Grass-fed cows require around 50 percent more time to reach market weight and so consume more resources in the process. But the major issue I see is the land use conversion that is taking place to make room for grass-fed cows. Massive area of old growth and tropical forest are being |



cleared to make room for “grass-fed” beef. Up to 91 percent of Brazilian Amazon destruction can be attributed to cattle raising.

Q: For people who have not seen the movie, what is the most important thing that you would like to relay?

The cattle industry has been making claims recently that raising cows responsibly can actually sequester carbon from the atmosphere and be good for the planet, but they are ignoring the obvious fact that native forest sequesters carbon even better. If we are really interested in sequestering carbon, saving water, promoting biodiversity, and saving the planet, we will be vastly better off growing trees than cows.

Keegan Kuhn: No other single daily lifestyle choice we make has a bigger impact on the planet than our diet. By boycotting animal products and eating plants instead, we can save 1100 gallons of water, 45 pounds of grain, 30 square feet of forest land, and 20 pounds of CO2 equivalent every day!

Q: For those who have never seen the movie,

and government agencies actually avoid the subject. Do you think that had an impact on you before releasing the movie?

it may be difficult for them to believe that organizations like Greenpeace, Rainforest Action Network, etc., are consciously hiding a part of an issue they’re suppose to be fighting. What can we do to get the message out?

Kip Andersen: It definitely had an impact

Keegan Kuhn: We all look to the large

upon our desire and necessity to get this film out to the masses ASAP! To ignore the number one destroyer of the environment all while making millions of dollars through their environmental organizations is unfathomable and dangerous at that. We look up to these enviro groups to tell us the truth of what is happening in the planet, and for them to avoid the subject nearly entirely I feel is near criminal for what it does to divert the focus of true sustainability, or as we say “thrivability.”

environmental organizations to tell us what we need to do and change to live better on the planet, so for groups like Greenpeace to not have a large focused campaign against the animal agriculture industry, when it is the leading cause of deforestation, water pollution, water consumption, land use, topsoil erosion, species extinction, largest consumer of GMOs, and primary driver of climate change, it seems something else is going on.

Q: Major American environmental organizations

Kip Andersen: A good way to get the message out is through social media. Go on to their websites and when you see a fact they post (about, say, fracking, or climate change, or species lost, etc.), comment with a fact from or from another source to show the comparable impact eating animal products has on the environment to all these other popular issues to show how they don’t quite have the same impact. It’s important to note, all these other factors are indeed important, it’s not as if once you go vegan you can drive a Hummer and all is good, it’s just that eating animal products is so far beyond the culprit in totality of all combined environmental damage that everything else is a distant second.

Q: What do you think is the biggest thing most Americans don’t know about the environment and factory farming? to share that same sort of patience with their community.

Keegan Kuhn: People aren’t aware how damaging their diets are to the planet because large environmental groups aren’t telling them and the government does even less.You’ll see massive campaigns from the government and organizations about saving water at home by taking shorter showers, but just skipping one burger saves as much water as almost two months’ worth of showers! You could skip showers every day, put solar panels on your house, drive a hybrid car, and only buy local food, and you still wouldn’t have the same sort of environmental savings as simply giving up animal products; it’s that massive.

You’ll see massive campaigns from the government and organizations about saving water at home by taking shorter showers, but just skipping one burger saves as much water as almost two months’ worth of showers!

Q: Again, a logo on packaging can be misleading, even if this is not only related to a plant-based product, but seeing a Rainforest logo or vegan logo does not mean cruelty-free. Does this influence consumers’ purchasing behavior and potentially mislead vegans? How do you this should be addressed?

Kip Andersen: I believe these logos are a wonderful start and we need to keep going further with them so we can see the full truth of what we are eating. A label we are really

Kip Andersen: I am always jealous of new transitioning vegans because I remember when I went vegan how I made it into a game of what new vegan food would I find today. One day it was a new cookie, or a new cheese or restaurant, and I really had fun with it. It was like Pokevegan Glow! Also, I say to new vegans how incredibly easy it is to be vegan, and that finally we are on the right side of history. And, whereas once we were looked at as some kind of weird anomaly, now we are looked upon as noble, compassionate leaders leading this transformation into these next levels of evolution we are literally in the middle of transitioning through now. pushing for, especially once our new film What The Health comes out, is to have carcinogenic warning labels on meat products. For example, nearly all chicken found in the grocery or in restaurants are found to have carcinogens and the WHO (World Health Organization) just declared processed meat (bacon, hot dogs, all deli cuts) are now classified as a Class 1 Carcinogen—the same class as tobacco, asbestos, and plutonium! Soon you will see labels on meat like you do cigarettes, so one day it will be considered child abuse to feed a child under 18 any of these meat products. That is where I see labelling going in the very near future, and the lawyers are getting ready to pounce all over that, as by law anything that is a Class 1 Carcinogen has to be labelled as such.

Q: The plant-based diet is growing faster every year, but still it seems complicated for some new vegans to be accepted in their family, communities, friends. I remember my French grandparents freaking out, thinking I was into some sort of cult. Do you have any words for them? Keegan Kuhn: The transition to a plantbased diet can seem daunting at first, but once people embrace it, an incredible transformation takes place. I feel the important thing for new vegans is to remember that they weren’t always vegan and that it took time and for someone to educate them of why living this way is so powerful for the planet, animals, and our health and

Q: Any films you’d recommend to a non-vegan, besides Cowspiracy? Keegan Kuhn: One of the single most powerful films made on the subject of animal agriculture is EARTHLINGS from director Shaun Monson. It delves deeply into our relationship to fellow animals and the ethical implications of using them for our own desires.

Kip Andersen: Forks Over Knives, and our new film What The Health (coming out in a few months), and Peaceable Kingdom.

Q: Any other upcoming projects? What is the biggest thing we can do to bring awareness and change right now? Keegan Kuhn: We have been working on a new film for over a year now, called What The Health,, that we are really excited about! It follows Kip once again on a journey of discovery, finding out about the health implications of eating animals on our personal health as well as the greater community.

Kip Andersen: AUM Films (non-profit that produced Cowspiracy) is also producing some new exciting films and series, Seaspiracy and Raft The Amazon. Follow AUM Films on Facebook and sign up to Cowspiracy’s newsletter to keep up-to-date in all these new projects!



a g n i e B f o y o J The


Queen PETA Senior Vice President,


very time someone opens a container of the new Ben & Jerry’s almond milk–based frozen desserts (like the Chunky Monkey I’m eating right now) at the PETA offices, heads start popping up like prairie dogs. Someone always has a tempting new dessert, evidence of how plentiful dairy-free options have become and how incredibly easy it is to be vegan. Even Dunkin’ Donuts has jumped on the vegan bandwagon by offering almond milk in all of its restaurants! One of my favorite campaigns this year was Tony Award–winning vegan actor Alan Cumming’s “Not a Dairy Queen” ad, which we debuted at pride festivals. He sent a copy of the ad along with a letter to Dairy Queen CEO John P. Gainor, Jr., asking the company to add nondairy treats to its menu, as Ben & Jerry’s, TCBY, Pinkberry, and others have. If I could only give up one type of animal-derived food, the choice would be easy: dairy. Why? Because of investigations like the one that PETA did at Daisy Farms in Texas, which supplies milk for Daisy Brand sour cream and cottage cheese. PETA’s footage showed that workers pulled calves out of their mothers’ birth canals with chains and tore them away just hours after birth. Employees burned away calves’ sensitive horn tissue without painkillers and force-fed them so carelessly that they aspirated fluid and drowned. Cows, even those who were in labor or had just given birth, were often punched, kicked, or jabbed with knives. All this so that humans can drink something that isn’t even good for them. We know that when we drink cow’s milk our bodies have to use the



Lisa Lange

calcium that it contains plus even more from our own stores to neutralize the acids produced when the animal protein breaks down, so it actually leaches calcium from our bones. And it’s also been linked to a host of other medical problems, including colic, anemia, food allergies, digestive issues, obesity, diabetes, and heart disease. As more people discover that milk does a body bad, the dairy industry has doubled down with ads featuring trumped-up health claims, including some particularly dubious assertions about chocolate milk. But shoppers aren’t buying it. Americans’ consumption of cow’s milk has been declining since the 1970s, dropping 13 percent in the past five years alone. Meanwhile, worldwide sales of nondairy milk more than doubled between 2009 and 2015 to $21 billion, and U.S. sales of nondairy ice cream jumped 44 percent in just the past year. After PETA published the findings of our Daisy Farms investigation, nearly 60,000 people responded by pledging to go vegan. To help someone you know discover our joyous, healthy, plant-based life, you can order a free vegan starter kit at

Lisa Lange is the senior vice president of communications for People for the Ethical Treatment of Animals, 2154 Sunset Blvd., Los Angeles, CA 90026.







n o i t r o P g n i n r a e L , s e g n e all h C + s l h o o C n ba r U Vegan Myt sm i an g e V g n i k a M d n a Control, Vegan of B ad A ss r e d n u o F . C EO + J o h n Lew is, M . BI.nAstagram/Twitter: @badassvegan

Q: So, what’s your story? A: My story is very simple. I came into a very messed up world and I just want to leave it a little bit better than how I found it.

A: Compassion isn’t weakness. Many people don’t understand how much strength it takes to display compassion for one another. Be as great as you can be so that you can shine light on other people so they can realize that they can be great too. Compassion is strength.

Q: What have been some challenges you’ve faced with being vegan?

Q: Humans make mistakes. What’s been one of yours?

A: For me, my challenges came when I first transitioned to being a vegan 10 years ago. It was dealing with the symptoms of breaking the addiction of animal protein. Now, when I say addiction, I don’t mean any disrespect to anyone with addictions to alcohol or drugs, but just as hard as those are hard to shake, food in general can have a hold over our life. But like any addiction, we can overcome it with the right mindframe, attitude, and support. And don’t get frustrated with your progress. There will be times you may stumble or fall, but that doesn’t mean that you will not achieve your goal.

A: Success is built from the mistakes we make. I have made many mistakes over my life, but fortunately I have been able to learn from each of them. One of them has been thinking that I can eat whatever I want and still achieve the body I want. The lesson learned is that, yes, I can eat whatever I want, but I have to have more self-control to eat in moderation.

Q: Veganism has been known to many as a hippy, tree-hugger lifestyle. Many brands are actually afraid to use the word “vegan.” How have you been able to make vegan a cool, urban lifestyle?

A: Three things all successful people have to do:

A: That has honestly been my number one goal: to make veganism cool and hip so that people do not feel as if they’re missing anything from the regular everyday life. You know, as vegans, we like many of the same things. We like to go to concerts, travel, have fun, love great food, and we love fashion. We just don’t harm animals. I want people to understand they can be cool and be vegan.

Three things to avoid:

Q: What three things do you need to be successful in life? What are things to avoid? 1. Believe in yourself. 2. Have a positive mindframe. 3. Understand that in order to reach your goals you’re going to have to work hard, harder than you ever have before.

1. Negative people 2. Negative situations 3. Negative mindset

Q: What is your message to people?



Photo: Nicole Kent


Compassion isn t weakness. Compassion is strength.




#DoYouEvenFollowTheVeganFatKidBro A Brief Conversation Who, it Turns Out, with Instagram’s

Isn’t Fat

Favorite at All VeganFatKid I n s t a g r a m : @V e g a n F a t K i d

Q: As the VeganFatKid, we’ve seen you “crush” 36 pizzas in a week, stage an epic shootout between the best vegan donuts in SoCal, and then hit the gym consecutively for 365 days straight without missing a single workout. In the classic battle of “You vs. You,” it would seem the VeganFatKid is locked in a dead heat? A: Well, that’s the human condition I suppose, eternal contradictions.

I’ve most definitely tried a few approaches and, through a plant-based diet, have finally found one that works. As a self-confessed binge eater, my vegan diet has allowed me to eat larger quantities of food with relatively fewer overall calories than the meat-based equivalent. With no cholesterol and low in saturated fats, my body seems to process even the largest of “cheat meals” with relative ease. That’s good news for a guy who loves to eat but hated growing up the fat kid.

I wish I had known sooner about the benefits of a plant-based diet, as I spent many frustrating years looking to exercise as the solution. Unfortunately, I was never able to balance my nutrition with my workouts and saw little progress. I adopted the classic “chicken and rice” meal strategy with only short-term success. There truly is nothing you can do in a gym that can compete with what you put on your plate.

Q: We often hear a plant-based diet lauded as the silver bullet to health,

nutrition, and weight loss, but many new vegans and vegetarians cite weight gain as their own personal experience when they make the transition. What would you say is your key to eating like a “FatKid” without becoming one?

A: One big meal doesn’t make you fat, and one big workout doesn’t

make you fit. I really do subscribe to the idea that you aren’t inherently anything, but instead you are what you practice. So it’s all a matter of repetition. While I spend my days showcasing delicious comfort food | TShirt:



throughout Los Angeles, my mornings are a very regimented affair. Each day I’m up at 6 am and into the gym for a 45-minute weight lifting routine followed by 20 minutes of cardio. Then it’s on to the nutrition. My daily breakfast consists of a raw salad with no dressing and a serving of black beans or organic tofu and a spoonful of quinoa. I eat a variety of raw vegetables to make sure I’m getting a range of nutrients, and I’m conscious to choose high-water-content vegetables, such as cucumber, to make sure I’m “eating my water.” This is a far more efficient way for your cells to access proper hydration. What I’ve done here is to set up a nutritional “base” for my body, allowing it to regulate and control my cravings later in the day. A lot of our perceived hunger stems from our body’s search for much-needed nutrients. For the most part, no matter what foods I eat throughout the day as the VeganFatKid on Instagram, my body is a reflection of this routine and not my “special occasion.”

Q: While we watch you “Eat All The Vegan Things,” we’ve also heard you say, “Nothing tastes better than abs.” Does this mean your ultimate happiness is largely governed by body image? A: I’ve definitely thought so in the past. I read somewhere that single digit body fat percentage is an awesome goal and you should definitely experience it once in your life. You just shouldn’t live there. I checked that box when I first transitioned to veganism and took the selfie to prove it and moved on. The expression “abs are made in the kitchen” is only partially true. I believe they’re actually made in quarantine—a great life, however, isn’t. Sure you can achieve a few goals through “restriction,” but the ultimate trick is can you do it through “addition.” What I can add to my life seems far more important to me now than what I can take away, and hopefully just like you guys, I want to have my cake and eat it, too.

Photo: Jackie Sobon | Burger: Organix, Eagle Rock




david carter Professional Baller

The 300 Pound Vegan Talks About Preparation, Perseverance, and Positive Change Instagram: @the300poundvegan Q: What does an average training day consist of? A: My off-season training schedule can get

pretty intense. This off-season, in particular, I increased the number of times I train a day, and for the first time, I also incorporated new training styles. My day starts out with an hour and twenty minutes of agility and pass rush training with coach John Blake, which is basically nonstop cardio and hand and foot work. My second workout is an hour and half with my strength and conditioning trainer Moses Castro, and I end my day with either martial arts or yoga. I typically try to space each session out so I have three hours’ rest in between to eat and relax. I don’t always get the martial arts or yoga, but I commit to at least three days a week.

Q: Do you do any type of mental training or visualization? A: Mental toughness is extremely important

in football. When the talent is at such a high level like it is in the NFL, sometimes the only difference between you and someone else is mental strength. I start visualizing what I want to see myself do in a game when I first get the film at the start of the week.

Q: How would you describe the way you eat? A: I try to make sure that I get all of the nutri-

ents my body needs by the time I go to bed. I eat five to six times a day. Three meals and three pretty large snacks. I eat a lot of veggies, rice, beans, and fruit. I love fresh-pressed fruit juices with a hearty grain, like millet, in the




morning and a protein shake. Afternoons, I normally do a sprouted grain with veggies and legumes for protein. Dinner is usually some kind of rice, beans, and more vegetables, and banana “nice” cream and fruit most nights. By the end of the day, I’m hoping to have consumed around 6000 calories.

Q: What benefits do you notice? A: The benefits of being vegan seem to be

endless. I’ve noticed increases in energy, strength, and speed. I also sleep better, recover faster, and have greater mental clarity. The way I eat has also helped heal all my old, annoying football injuries.

Q: Favorite post-workout fuel? A: Immediately after a workout, I always have a Vega Sport protein shake, and I try to eat within thirty minutes of my workout. Q: Do you have any tips or tricks for eating well while on the road?

A: The best tip I can give for eating well on the road is “preparation is key.” Knowing where you’re going and packing your own food if necessary is crucial. I use the HappyCow app a lot; it helps me locate vegan and veg-friendly restaurants in each state while traveling. Q: What’s your favorite pre-performance meal? A: My favorite pre-game foods are yams,

dates, beets, and chia seeds. They’re all great for energy.

Q: Do you or did you ever get nervous before getting in a game? If so, do you have any tips to help settle your nerves? A: I’ve been playing football for so long now,

I don’t really get nervous anymore. But I can remember being nervous at the start of my rookie season. I used to just tune everyone out and put myself in a zone. Everything is moving so fast on the field, there isn’t much time for nerves.

Q: Do you have tips for aspiring NFL players who want to break into the league? A: If you think you’re working hard enough,

work harder! Make sure the only person you’re in competition with is yourself. Always be striving to improve your personal best.

Q: Has playing in the NFL taught you any life lessons? A: The NFL has taught me to never quit, because hard work really does pay off. It’s not easy spending your entire life chasing one dream, but it’s worth it. I face a lot of obstacles, but perseverance sees me through. Q: Are you working on anything new right now? Other interests? Projects? A: With the season getting ready to be in

full swing, I have all my attention focused on football. During the off-season, I turn my concentration towards The 300 Pound Vegan and my advocacy work for healthier lifestyles, animal rights, and the planet. I’m just hoping to help make a difference while I can and be a part of positive change for the world. photo: PAIGE CARTER / P. LYNN PHOTOGRAPHY


The benefits of being vegan seem to be endless. I've noticed increases in energy, strength, and speed. I also sleep better, recover faster, and have greater mental clarity.





Thankfully, my losses weren’t in vain: they paved the way to self-reflection and some mind-blowing insights.

venus williams

Eleven Ways I Gain my Confidence Back

Instagram: @ venuswilliams




port is just like life; it’s filled with ups and downs. There are times when you just can’t lose and other times when the luck always seems to go the other way. Life can be especially tough when we are dealing with challenges that are out of our control. Here’s where my story comes in.

To successfully build back your confidence, work has to be done—and it has to be done right.

For the best part of 2013, I had been struggling with a back injury. I’ve dealt with a lot of injuries—countless, actually. But this one was quite devastating as it took away my biggest weapon, and the life of my game: my serve. Coming back from this injury has been one of the biggest challenges of my career. I was shocked to see how much it affected my confidence.

What I quickly found was that recovering confidence can be tricky. I have made a set of rules that helped me along the way. It came through trial and error and a handful of somewhat tragic losses. Thankfully, my losses weren’t in vain: they paved the way to self-reflection and some mind-blowing insights. As they say, “The only tragedy in losing or failing is not learning from it.”

Steps to Regain Your Confidence 1. Compete. Competing is when you leave it all on the court, so to speak. You come out and give it your all even if you aren’t at your best, strongest, or most confident. Many times, it’s the best effort and the most hustle that wins, not the better player.

2. Leave fear at the door. Don’t bring fear in; it’s evil and will just stop you. Conquer fear by accepting that you may have to allow yourself to be put in some uncomfortable positions, perhaps over and over again. It’s not easy and you may not succeed the first time around, but if you keep at it, learn, and adjust for your mistakes along the way, you will eventually come out the conqueror.

3. Reflect. Reflect on what parts of your life need change so you can get to where you want to be. Evaluate your mistakes and how you can improve.

4. Visualize. Visualizing what you want to achieve is most effective. Visualize the behaviors you want and the end results. Seeing yourself there in your head makes it a reality in life. Post pictures and sayings on idea boards and on your fridge so you can help yourself visualize.

5. Believe in yourself. Take a chance to believe in yourself. Never bet against yourself! Sometimes, you have to fake it until you make it. Act, speak, think, and behave in a way that speaks to self-belief.

Any self-belief that is lacking will become stronger if you walk the walk.

6. Surround yourself with positivity and support. It’s hard to get anywhere without a support team. Build a team of cheerleaders who encourage you when you are down. My family and team encouraged me when I could not see progress. That kept my spirits lifted and allowed me to continue to stay strong. In a world filled with people who are going to say you can’t, why not build a team that says, “Yes, you can”?

9. Remember that someone else has it worse. Just when you feel like you’ve had enough, thinking “Woe is me” and that life is unfair, remember that someone else out there has it worse. Be happy that you have a chance to fight another day, and don’t waste time feeling sorry for yourself. Enjoy the battle.

10. Enjoy your life. Take a break from your struggles to smell the roses. Take some time to do things that you enjoy. It’s OK to get your mind off things so you can come back strong and refreshed.

7. Prepare.

11. Reward yourself.

Preparation is crucial. Whatever you are trying to achieve takes work. Even being a couch potato takes hours and hours of sitting around in order to be good at it. To successfully build back your confidence, work has to be done—and it has to be done right. In my case, hours on the court and at the gym. Paying the price and taking time to prepare builds confidence in itself and is never time wasted. If you’re not willing to do the work, well, stop reading right here! If you are, then you are more than welcome to continue.

Give yourself credit for staying committed and working so hard. Self-talk is great, but only when it’s positive. Feel free to have an internal dialogue that highlights all you are doing right.

8. Get back up. Along the way of coming back from challenges, you may fall. Don’t worry about it. Get right back up. Keep chugging, keep fighting, and don’t stay down. Being on the ground is not the place to be; it’s dirty down there. Fall down nine times, get back up ten.

These steps are tried and true, and I am seeing results. I hope some of these work for you to regain your confidence when you face your challenges.

Venus Williams, tennis icon, is an advocate of a vegan/raw-food diet, designs an activewear line (Eleven by Venus), and hosts a blog series on motivation, fitness, and athletic performance. She entered the pro ranks of the Women’s Tennis Association at 14 and has earned 44 WTA Tour titles and four Olympic gold medals.



plant-based nutrition

Addressing the Confusion Around Carbs + Diabetes robby Barbaro Advocates a High-Carb Raw Diet that Reverses Insulin Resistance.

Why Fruits and Starches are Great for Diabetics. Eating Only Fruits and Veggies for 10 years Got His Type 1 Diabetes Fully Under Control. Interview: Robby Barbaro | The Mindful Diabetic I n s t a g r a m : @ m i n d fu l d i a b e t i c r o b by

Q: You are a diabetic and eat lots of fruit. How does that work? A: It’s so simple that people just can’t believe it. I can eat lots of fruit with grace because my diet is low in fat and I eat only plants, meaning my saturated fat consumption is limited, and I eat zero animal protein and thus cholesterol. Literally just following these two simple principles allows me to eat high-carb fruits in abundance with excellent management of my blood glucose levels. I have been living with type 1 diabetes since 2002 and eating nothing but raw fruits and vegetables since 2006. The test that measures one’s average blood glucose is called “hemoglobin A1c.” I’ve never once in ten years tested above 6.4 (good results for type 1 diabetics are under 6.5). I eat about 700 grams of carbohydrates from fruits and veggies every day. That is four times the conventional recommendations. And it’s not just me experiencing this. My colleague Dr. Cyrus Khambatta is also a type 1 diabetic, and he has experienced the same results: excellent A1c readings, abundant energy, high-level fitness, and healthy body weight—all while eating hundreds of carbs from fruits and veggies each day for the past thirteen years. Cyrus and I run a program together called Mastering Diabetes Online Group Coaching, where we have guided hundreds of people from



around the world to these same results. It all comes down to reversing insulin resistance.

Q: So what exactly is insulin resistance? A: Insulin resistance is when we store fat in tissues that are not designed to store fat. When you cut out the fat, insulin starts to work properly. The reason that type 1 and type 2 diabetics struggle with eating fruit is because they are eating too much fat. This fat gets stored in places it’s not supposed to be, and this inhibits the function of insulin. Let’s talk about this and how it relates to the predominant types of diabetes. First, we have type 2 diabetes: Some 95% of all diabetics are type 2, which means they produce plenty of insulin, but their bodies cannot use it properly because they have developed insulin resistance. Once the insulin resistance is reversed, their blood glucose levels normalize and they are no longer diabetic. As a diabetes coach, I see the disease reversed (not managed, treated, or lived with, but literally reversed) all the time. Imagine you have a bathtub and the drain is clogged. You start pouring water into the tub and eventually it will start to spill over the edge. The problem is not the water; it’s the clogged drain. Same with blood sugar levels for type 2 diabetics. The sugar in fruit is not the problem; the problem is the clogged cells.

Then there’s type 1 diabetes: About 5% of diabetics are type 1. Just like type 2 diabetics, most people living with type 1 have also developed insulin resistance. This makes it very hard to manage blood glucose levels, and most type 1s are on a roller coaster. Type 1s must inject insulin, because their insulin-producing cells have been damaged. In order for the injected insulin to work efficiently and predictably, they must also clean out the fat inside muscle and liver cells. They experience lots of ups and downs, with very little understanding of why.

Q: So what exactly is to be eaten on this diet? A: My friends at Forks Over Knives say it best: “A whole-food, plantbased diet is centered on whole, unrefined, or minimally refined plants. It’s a diet based on fruits, vegetables, tubers, whole grains, and legumes; and it excludes or minimizes meat dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil.”

Mostly, I enjoy fruit in its simple, natural form. But there are also plenty of cool recipes like Banana & Persimmon Ice Cream, Nectarine Zoodles, Peach Salsa, and Mango Gazpacho, to name a few. In addition to fruit, low-fat starchy plants are used as the main ingredients in dishes like Sweet Potato Lasagna, Mashed Potatoes and Gravy, Tuscan White Bean Burgers, Easy Thai Noodles, Lima Bean Soup, Shepherd’s Pot Pie, Black Bean and Rice Burritos, Polenta Curry, and Spicy French Fries. Like fruit, the starches fill you up without causing insulin resistance. Lots of colorful veggies are added to round out this diet with minerals, antioxidants, and other plant-based (“phyto”) nutrients to keep you healthy. It’s an incredible diet with unlimited flavors and options. I highly recommend every person living with diabetes try it for at least 30 days. Give it a 100% effort and see what happens. You can always go back to your old diet, but you’ll feel so amazing that the chances are slim!




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new England ivi ng

Sl o w L

Road Trippin’:

Vermont to Maine Maranda Pleasant

Here to save you money, time, and frustration.

Must Sees: 1. Stockbridge, Massachusetts Our little Norman Rockwell town. It’s an ideal lil bubble and step back in time.

2. Lenox, Massachusetts

Another perfect teeny town. * Spend a week at Kripalu, our refuge and our second home. It’s a beautiful place to reconnect. * Stop by our fav, Brava, and have a drink for us. * Then swing by the Cranwell resort for beautiful views + a game of croquet.

3. Brattleboro, Vermont Superfresh! Organic Café, for a glorious vegan meal.


4. Great Barrington, Massachusetts

You must have a meal at Elixir. The only 100% Organic, Vegan French Bistro we’ve ever found.

5. Kennebunkport, Maine

For the most stunning views, drive up Shore Drive from the lighthouse near Cape Neddick. Stay at The Tides Beach Club or at Hidden Pond resort.

6. Bennington, Vermont

Fall in love with covered bridges. The drive from Bennington to Brattleboro is one of the most stunning we have ever seen.


We received no compensation or discounts for this review.






Constantin Philippou

L 3 F u {le fou} Instagram: l3f0u

Ve g an S t r e e t A r t i s t , A n i m al Act i vi st , an d C r e at o r o f t h e V e g an Clu b, Re ache s M i lli o n s wit h H i s Vi r al A r t P r oje ct Q: What made you go vegan? A: On a hot summer day, I was driving to Los Angeles from Vegas and I was about halfway there when there was a standstill on the freeway due to a major accident. I stopped the car and kept it running with the AC on so that my dogs wouldn’t overheat due to the temperature being over 100 degrees outside. I looked to my right and bam, there, sitting in the heat, was a truck full of pigs. At first, I didn’t pay much attention, but a couple of hours went by and I started wondering, how could all these pigs be OK all cramped together with no AC or water? I had already given my dogs water a couple times. I looked at my bulldog and then looked at the pigs. I thought, how come my dog, which is less bright than a pig, gets all the love, water, and AC? My dog even gets to eat bacon strips at home, while that pig, which is smarter than my dog, is treated like garbage. This simply wasn’t right! I made that connection, and in that instant, I decided that my dogs were to no longer be fed meat. Since I no longer fed them meat, I felt I was torturing them every time

I was cooking meat for myself, so I decided to cut meat from my diet next. So started my vegetarian journey. I had the lucky chance to date vegetarian girlfriends, which made the journey much easier since they knew how to cook some simple tasty veggie meals. The bad news is that they made my transition to veganism much more difficult. Being a vegetarian meant that it was okay to consume cheese and milk since we were not killing any animals. During my 10 veggie years, I came across YouTube videos such as Earthlings that really had a powerful effect on me and made me question dairy, but I never really connected the dots. Until one day, I recalled a story my mother used to tell me. When I was a baby, I used to sometimes drink so much of her breast milk that she felt pain and had to put me aside. I thought about it and realized that women’s breasts are pretty much like men’s privates, not toys but rather ultra-sensitive areas. The fact that cows have machines tied on their breasts pulling their milk for hours, wanting it or not, in pain or not, made me realize this is evil torture and much worse than killing and eating an animal. And that’s how I instantly became a vegan! ›





Q: What inspired you to do street art? What street artist inspired you? A: From a very young age, I was drawing my teachers and everything around me. I was drawing on the tables, even the walls. I sold my first piece of artwork at 17. I loved drawing, but I didn’t enjoy the time it took to craft just one piece. I wanted to convey something big; so I slowly started incorporating vegan messages into my artwork. I admired Banksy’s approach of creating meaningful art in such quick time, loved the art of Basquiat, and adored the concepts of Warhol. I wanted to merge all of that into my new direction. I connected the Fight Club movie with Brad Pitt being a vegan. Voila! The birth of Vegan Club. It took me a year to take the initial artwork of Brad Pitt: Vegan Club and brand it with more celebrities. I thought I could incorporate a vegan celebrity to inspire others and at the same time gain the attention of celebrities. The same way as Exit thru the Gift Shop, where Brad Pitt shows up with Angelina Jolie at Mr. Brainwash’s opening. So I started using the Obey approach, mixed with the Vegan Club brand to convey all of the celebrities on posters and t-shirts to see the response. Lo and behold, Tony Kanal noticed a Prince poster in LA, then took a pic of Toby Morse with it! During the same timeframe, Moby was honored to see his face on posters in the Arts District, and started sharing them on his Instagram. Then Kat Von D showed a lot of excitement, then Davey Havok, and many more. At the same time, people loved the Vegan Club concept so much they started sharing their selfies on Instagram, leaving the posters on their walls, and it’s been spreading like crazy, slowly all over the US, Canada, and creeping in on Europe. My goal was to inspire people to become vegans through their favorite celebrity, and to see their values as something they could follow, too, and it seems to work. And I’m so ecstatic to be a part of so much excitement for such a great cause! Q: What inspired your dog fostering and rescuing? A: My first dogs were pet store dogs, a bulldog and a pug. I didn’t know anything about shelters. I thought people get a dog at a pet store, and that was it. Eventually, I started visiting animal shelters and, obviously, it was heartbreaking. So many good dogs and cats being put in a cage unloved would most likely end up put down. So I occasionally started volunteering. I always knew I wanted to do something righteous and good, but just didn’t know exactly what I could do! Volunteering was interesting, but wasn’t really working for me, so I decided to foster dogs.

one gets used to that, even as a child—but it’s the constant fear of not knowing when the next beating is going to happen. Imagine living your entire day in fear, day by day. It’s worse than torture! One day, I took a stroll through an open range farm, where cows were roaming happily, and I noticed a bunch of lambs in a small gated area, so I approached them quietly to say hello. Once they saw me, the whole pack ran away all the way back in the corner, as far away from me as possible, and all of them were shaking, panicked and sandwiched together. I didn’t understand what was happening until I noticed that they had an “X” marked on them with red paint. Not a moment later, I put the pieces together and realized they were in the area where they knew, sadly, that they were the next batch to be slaughtered. That’s the kind of fear we inflict on these animals. It’s not natural to kill an animal this way. That’s not how nature is supposed to work. A tiger doesn’t cage zebras, enslave other animals, and freak them out for days or months until death. Q: How do you see the future of veganism? A: When I was born in 1972, there were 3.8 billion people; now, 44 years later, the world population has doubled to 7.6 billion, and while at the same time half of our ocean is extinct. In 50 years, guess what? Empty oceans. It’s simply not sustainable; it doesn’t take Einstein to prove that. The good news is the world is changing rapidly. With immediate access to the internet and smartphones, young people are able to view the injustices of the meat and dairy industries that previous generations were not able to see for so long. I know the new generation wants to consume healthier foods. They want to live longer. They don’t want to be obese or sick. They want to experience clean beaches. It’s no surprise this current generation is pissed with our generation and the previous one, who destroyed so much of the planet and are now giving it to the current one in such a bad condition. Kids are rebels and they will revolt against the current norm. Watch and see, by 2050 most of the world will be vegan, if not all. Q: Last thoughts?

Q: How did your childhood impact your compassion?

A: Piece of advice to anyone who wants to help and change the world: Try different routes and choose the one that works best for you. Don’t do something you don’t want to do! Experiment with different routes, e.g., donate money, offer a service you are good at, such as taking photos or hands-on volunteering, and try to find which one works best for you. With art and work, relationships, and everything you do, try different venues until you find the one and only that works for you! And keep only those good people who believe in you around. You only need one or two great people and suddenly doors will open. Say goodbye to those negative people who say you cannot get there or those who drag you down. Stop focusing or trying to help others first; find yourself first! And trust me, once you find your passion and have a great entourage, all the dots will come together. In a matter of time, you will be part of the change you always wanted!

A: My father was a physically abusive man, and the trauma it caused me makes it easy for me to relate to animals and the tormented life they go through. As I recall, it’s not the beating that hurts—eventually

Many thanks to Tony “the Greek,” Tony Kanal, Moby, Toby Morse, Travis Barker, Kat Von D, Davey Havock, Anthony Proetta, Jr., his gang, and everyone who believed and still believes in me. ›

After my dogs passed away, I fostered a dog and then found another dog in the streets, which I kept. I realized I could handle more than two dogs at a time, so I made a plan to foster a third dog from the shelter, indefinitely, until I found her a new home. I was successful at finding her a home within a month, so I got another one until I found a home for that one, and then another, and so on. Luckily, I had a lot of success. Last year, I found homes for four pit bulls from the shelter. And I’m still fostering and rescuing today.

Constantin Philippou “

It’s no surprise this current generation is pissed with our generation and the previous one, who destroyed so much of the planet and are now giving it to the current one in such a bad condition.



kat von d “

Regardless of all the lies our country’s FDA, medical industry, and media force upon us—it is our responsibility to seek out the truth for ourselves and make life changes individually. Don’t tell me, “I can’t live without my steak.” Don’t tell me, “It’s good for your health” when Science has proven the opposite. Don’t lie to yourself that there is a “humane” way of killing a living being.

“How we treat the vulnerable is how we define ourselves as a species.


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Joaquin Phoenix

, If you don t want to be beaten, imprisoned, mutilated, killed, or tortured, , then you shouldn t condone such behavior towards anyone, be they human or not.

Animal rights is a part of my everyday life. When you live by example, you create a certain level of awareness. Friends of mine—people I have never discussed animal rights or vegetarianism with—are adopting vegetarian habits because they see it. THRIVE