CARB INTOLERANCE - Amazon S3 · nuts and seeds, legumes, and higher-fiber starches. GOOD NEWS my recommended breakfast is already completely vegan. My Plant-Based All-in-One Shake

JJVIRGIN.COM

HOW TO MAKETHE SUGAR IMPACT DIET VEGETARIAN | VEGAN

VEGAN GUIDE

CARB INTOLERANCE

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© 2018 Copyright, JJ Virgin and Associates. All Rights Reserved

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During my 30 years as a nutrition and fitness expert, I’ve helped numerous vegetarians and vegans become lean and healthy by showing them the right foods to burnfat, build muscle, and maintain optimal health.

One thing I frequently heard from vegetarians and vegans about the Sugar Impact Diet: “Most of your protein suggestions are animal based. You need more plant-based sources!”

This guide helps with that, as well as answering FAQs about how to do the Sugar Impact Diet as a vegetarian or vegan. You’ll also find some of my most delicious vegetarian and vegan recipes.


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CAN I DO THE SUGAR IMPACT DIET AS A VEGETARIAN OR VEGAN?

Yes, you can! In fact not only can you follow the Sugar

Impact Diet as a vegan or vegetarian,

you absolutely should! Here’s why...

So many packaged vegetarian and

vegan food options come loaded with

extra sugars. They’re often lower in

protein than counterparts that contain

animal products, as well. As a result,

you’re often unintentionally carb-

loading when you eat animal-free

“health food.”

The other issue that vegetarians and

vegans often run into is that their diet

is much higher in fructose than an

omnivore’s would be. It makes sense –

when you rely so heavily on fruits and

vegetables, more fruit-based sugars

creep in. However, that can set up a

cycle of inflammation, weight gain, and

disease that’s anything but healthy!

I’ll be honest: I really don’t believe that

a vegan/vegetarian diet is the best way

to eat for long-term, optimal health. I

personally feel that humanely treated,

grass-fed, organic, free-range and wild

animal food sources are an important part

of a balanced diet. (Great resources for

more information include Lierre Keith’s The

Vegetarian Myth and Dr. Loren Cordain’s

The Paleo Diet.)

However, if you are a vegetarian for

spiritual reasons, I want to do all that I can

to support you on your path. You might

also consider working with an integrative

physician or nutritionist to help customize

a plan that eliminates foods like soy and

gluten that can cause food intolerance.

From exhaustive research and interviews

with top experts came this guide, my gift

to you for having the courage to stand by

your convictions and to help you better

comply with the principles in the Sugar

Impact Diet.

This is meant to complement, not replace

the book, so be sure to use it in conjunction

with the Sugar Impact Diet. I’ve seen how

incredibly effective my plan can be, and I

don’t want to deprive you of any benefits if

you’re a vegetarian or vegan.

The number one question I get from readers curious about the Sugar Impact Diet? No contest: “Can I do this program as a vegetarian or vegan?”


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My Top7 TIPS for being a healthy vegetarian or vegan


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1. Being Vegan or Vegetarian Doesn’t Equal Healthy or ThinFrench fries are vegan. So are Oreos. If a majority of your diet is processed food, faux meat and cheese products, and sugar, you aren’t going to be any healthier or thinner than you would be consuming animal products. Instead, aim to eat a plant-based diet that’s high in fiber, protein, and a variety of foods.

2. Drink, Drink, DrinkBecause vegans and vegetarians consume more plant-based foods, which result in a high fiber intake, it’s important that you drink enough water to help promote healthy digestion of that fiber. Aim for 50 grams of fiber a day (start slowly and work your way up), and drink half your body weight in water ounces.

3. Eat From The RainbowIt’s important to make sure that you eat a wide variety of fruits and vegetables, since they all contain different nutrients. A simple way to do this is to make sure that you’re eating fruits and vegetables that are all different colors of the rainbow. Think red toma-toes, yellow squash, green kale, orange pumpkin, and purple eggplant.

4. You’re Sweet Enough!Watch your sugar intake when following a vegan or vegetarian diet. If you want to satisfy your sweet tooth, grab a piece of low-sugar impact fruit (berries or avocados make great choices) or replace refined sugar with monk fruit, a 100% birch tree-de-rived xylitol, stevia, or JJ Virgin Sprinkles.

5. Mix It UpMake sure you’re not eating the same foods over and over again, day after day. Doing this can cause you to develop food sensitivities. Instead, keep lots of options on hand. Instead of always eating black beans, toss in chickpeas and lentils as well. If you usually choose spinach on your salad, try substituting arugula or mixed greens instead.

6. Get FatIt’s important that you get healthy fat in your diet. Not only will it aid in weight loss, but it’s also required for things like maintaining a healthy hormonal balance. If you can get these fats from whole or minimally processed food, even better! Try avocados, nuts, and oils from red palm fruit, olive, walnut, avocado, and coconut.

7. Supplements Are Your FriendVegetarians and vegans ALWAYS need to supplement vitamin B12 because it’s exclusively found in animal products, and B12 deficiencies can be fatal. If you’re not eating animal products, be sure to also take extra zinc, iron, and vitamin D. I recommend adding vegetarian omega-3s as well.

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WHAT DOES THE SUGAR IMPACT DIET PLATE LOOK LIKE FOR VEGAN/VEGETARIANS?

FIRSTI want you to load your plate with non-

starchy veggies. No, these don’t count

towards your protein quota, but you’ll be

getting fiber and a rich array of nutrients

when you add, say, cauliflower and spinach.

SECONDGet some good fat on your plate. Drizzle

extra virgin olive oil on your cauliflower

and sauté your spinach in coconut oil and

garlic. Add some slivered almonds to your

green beans. And avocado is an amazing

source of monounsaturated fat and fiber,

so incorporate it liberally.

Because you won’t be eating fish, throw

some raw walnuts into your salad or

sprinkle freshly ground flaxseed on your

veggies to get your omega-3s.

Then you jneed to get optimal amounts of

protein...

THE EASIEST WAY TO MEET YOUR PROTEIN QUOTAI talked earlier about how important

protein is in Sugar Impact Diet. Because

you’re not eating animal foods, you’ll need

to very carefully consider good sources

of protein to meet your quota, including

nuts and seeds, legumes, and higher-fiber

starches.

GOOD NEWS my recommended breakfast is already

completely vegan. My Plant-Based All-in-

One Shake mixes well with unsweetened

coconut or almond milk, berries, flax or

chia seeds, my Extra Fiber, avocado, and

some kale or other leafy greens. (See the

recipes in this guide for more yummy

shake ideas.)

For other meals, see the next page for my recommendations for protein sources...

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OPTIMAL PROTEIN SOURCESFOR VEGETARIANS/VEGANS

Lentils18 grams protein/cooked cup

Chickpeas 14.5 grams protein/cooked cup

Pinto, kidney, or black beans13-15 grams protein/cooked cup

Amaranth9 grams protein/cooked cup

Quinoa8 grams protein/cooked cup

Tahini paste8 grams protein/3 tablespoon serv-ing

Sesame seeds6.5 grams protein/ounce

Flaxseed6 grams protein/ounce

Pistachios or almonds6 grams protein/ounce

Gluten-free oatmeal6 grams protein/cup

Chia seeds5 grams protein/ounce

Chlorella5 grams protein/tablespoon

Unsweetened almond milk5 grams protein/cup

Cashews or walnut4 grams protein/ounce

Spirulina4 grams protein/tablespoon


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VEGAN SUGAR IMPACT DIET RECIPESB R E A K FA S T

REMEMBER, You Won’t BeEating Any Fruit During Cycle 2 – Save Those Recipes For Cycles 1 & 3


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BLUEBERRY POWER MUFFINS

Preheat oven to 350F. Line a 12-cup muffin tin with paper liners.

Combine the flour, almonds, chia seeds, flaxseed, monk fruit extract, baking powder, and cinnamon in a large mixing bowl. Whisk well and set aside.

Combine the coconut milk, oil, and vanilla in a separate small mixing bowl.

Add the wet ingredients to the dry, and stir with a wooden spoon or rubber spatula until just moistened. Don’t overmix – stir enough to eliminate pockets of dry ingredients, but don’t worry if there are lumps. Gentlyfold in the blueberries.

Spoon the batter into the lined muffin cups. Bake for 27-29 minutes, until tops are lightly browned and a toothpick inserted in the middle of a muffin comes out clean. Remove from the oven and allow to cool.

• 2/3 cup Bob’s Red Mill Gluten-Free All-Purpose Baking flour

• 3/4 cup ground raw almonds or almond flour

• 1/4 cup chia seeds

• 1/4 cup freshly ground flaxseed

• 2 tsp monk fruit extract

• 2 tsp grain-free, aluminum-free baking powder

• 1 tsp ground cinnamon

• 1/4 tsp sea salt

• 2/3 cup unsweetened coconut milk

• 1/4 cup macadamia nut oil

• 1 Tbsp real vanilla extract

• 2/3 cup fresh or frozen organic blueberries (no need to thaw)

MAKES 12 MUFFINS

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014


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PEACH-BERRY SHAKE

Blend the ingredients together until smooth.

Your shake can be thickened by adding ice cubesor thinned by adding more cold water.

Pure fruity bliss!

• 2 scoops JJ Virgin Vanilla Plant- Based All-In-One Shake powder

• 2 tsp JJ Virgin Extra Fiber

• 1/2 cup frozen blueberries

• 1/2 cup frozen peach slices

• 1/2 avocado

• 10 oz. cold filtered water

MAKES 1 SERVING

ESPRESSO-ALMOND SHAKE

Blend the ingredients together until smooth.

Your shake can be thickened by adding ice cubes or thinned by adding more cold water.

• 2 scoops any flavor JJ Virgin Plant- Based All-In-One Shake powder

• 6 oz. unsweetened vanilla almond milk

• 4 oz. brewed coffee, chilled

• 2 Tbsp almond butter

• 2 Tbsp cacao nibs

• 1/2 tsp instant espresso powder

• 4-5 ice cubes

MAKES 1 SERVING


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SPICED TURMERIC LATTE

TO MAKE THE SPICE PASTE:Stir together all the ingredients in a small saucepan until well-combined.

Cook over medium heat, stirring constantly, until the mixture becomes a thick paste, about 1-2 min-utes.

Let the mixture cool, then store in a small jar in the refrigerator.

TO MAKE A LATTE: Whisk together all the ingredients in a cooking pot and cook over medium heat until warm. (Do not allow to boil.)

FOR SPICE PASTE:

• 2 scoops Vanilla or Chai JJ Virgin Plant- Based All-In-One Shake powder

• 2 Tbsp ground turmeric

• 1-1/2 tsp ground ginger

• 1/2 tsp ground cinnamon

• 1/2 cup filtered water

FOR EACH LATTE:

• 8 oz. unsweetened coconut milk

• 1 tsp coconut oil

• 1 tsp spice paste

MAKES ENOUGH SPICE PASTE FOR SEVERAL DOZEN LATTES




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GLUTEN-FREE PECAN PANCAKES WITH STRAWBERRIES

Combine the strawberries, orange, and stevia extract in a bowl; let stand for at least 15 minutes or refrigerate for up to 2 hours.

Sift the baking flour, protein powder, arrowroot, baking powder, baking soda, and stevia extract through a wire strainer into a medium bowl; add the pecans and whisk to mix.

Combine the coconut milk and vanilla extract in a sepa-rate bowl. Pour the wet ingredients into the dry and stir with a rubber spatula until just moistened.

Heat a large nonstick skillet over medium heat. Add 1 teaspoon of the coconut oil and swirl to coat.

Cook 4 pancakes at a time; for each, spoon 2 slightly rounded tablespoons into the pan and spread into a thin 3-inch-diameter pancake. Cook until the tops of the pancakes have some bubbles and the bottoms are golden, about 3 minutes. Turn and cook 3 minutes longer, or until golden brown and cooked through.

Repeat with the remaining oil and batter. Serve topped with the fruit mixture.

FRUIT TOPPING

• 1 cup strawberries, sliced

• 1 small orange, peeled, sectioned, and coarsely chopped

• 1/4 tsp stevia extract

PANCAKES

• 1/3 cup Bob’s Red Mill Gluten-Free All-Purpose Baking Flour

• 1-1/2 scoops Vanilla JJ Virgin Plant- Based All-In-One Shake powder

• 2 Tbsp arrowroot

• 1/2 tsp aluminum-free baking powder

• 1/4 tsp baking soda

• 1/2 tsp stevia extract

• 2 Tbsp finely chopped pecans

• 3/4 cup unsweetened coconut milk

• 1/2 tsp vanilla extract

• 2 tsp coconut oil


MAKES 2 SERVINGS

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12

L U N C H & D I N N E R

VEGAN SUGAR IMPACT DIET RECIPES


13

GARLIC HUMMUSWITH LENTIL CHIPS

Heat the oil in a small skillet over medium heat. Add the garlic and cook, stirring, until lightly browned, 1-1/2 to 2 minutes. Transfer the garlic and any oil in the pan to a small bowl and let cool for 2 minutes.

Combine the chickpeas, tahini, lemon zest, lemon juice, Tabasco sauce, water, and the garlic and oil in a food processor and process to a puree.

Transfer to a bowl and stir in the salt. For a slightly thinner consistency, stir in additional 1-2 tablespoonsof water. Serve with lentil chips.

• 3 Tbsp extra virgin olive oil

• 4 cloves garlic, thinly sliced

• 1 can (15-ounce) organic, no-salt- added chickpeas, drained

• 4 tsp tahini paste

• zest of one lemon

• 2 Tbsp freshly squeezed lemon juice

• 1/2 tsp Tabasco sauce (or more to taste)

• 2 Tbsp water (plus more as needed)


• 4 oz. lentil chips

MAKES 8 SERVINGS

Originally published in JJ Virgin’s Sugar Impact Diet Cookbook, Grand Central Life & Style, 2015


14

KALE CHIPS WITH CUMIN AND SEA SALT

• 1 bunch kale (about 1 lb.), washed and thoroughly dried

• 1 Tbsp olive oil

• 1/2 tsp ground cumin


• 1/8 tsp ground chipotle pepper

Preheat the oven to 325F.

Tear the kale into 1-1/2” pieces. Toss them in a large bowl with the oil, gently rubbing the leaves with your fingers to help spread the oil evenly.

Add the cumin, salt, and chipotle pepper and toss well.

Arrange the kale in a single layer on 2 large baking sheets. Bake 1 batch at a time until crisp, turning the leaves once, about 16-18 minutes.

Allow the kale chips to cool on the baking sheet, then serve immediately.


MAKES 2-4 SERVINGS


15

ROASTED JALAPENO GUACAMOLE WITH TOASTED PUMPKIN SEEDS

Preheat oven to 300F.

Spread the pumpkin seeds on a medium baking sheet and bake, stirring occasionally, until lightly toasted, 10-12 minutes. Spread on a plate to cool for 5 minutes.

Preheat broiler.

Place jalapeños on a baking sheet and broil 4 inches from the heat, turning occasionally, until skin is blistered, 4-5 minutes.

Remove from oven and allow to cool for 5 minutes, then peel off and discard charred skins. Dispose of seeds and stems and finely chop the peppers.

Combine the pumpkin seeds, peppers, and remaining ingredients in medium bowl and mix well.

• 6 Tbsp raw pumpkin seeds

• 2 medium jalapeño peppers

• 1 avocado, flesh coarsely mashed with a fork

• 3 Tbsp finely chopped red onion

• 1 small plum tomato, seeded and chopped

• 3 Tbsp chopped fresh cilantro

• 1 Tbsp lime juice


MAKES 4 SERVINGS



16

Originally published in Sugar Impact Diet Cookbook, Grand Central Life & Style, 2014

SPICED SWEET POTATO FRIES

Preheat oven to 450F. Position the racks in the center and upper third of the oven.

Lightly dampen a paper towel with 1 tablespoon of the palm fruit oil, and thoroughly wipe 2 rimmed baking sheets with it.

Combine the sweet potato wedges with the remaining palm fruit oil in a large bowl.

In a separate small bowl, combine the spices and salt. Add the spice mixture to the potatoes, and toss well to coat.

Arrange the sweet potatoes in a single layer on the oiled baking sheets, being careful not to overcrowd the pans. (Overcrowding = soggy fries)

Bake, turning the fries once, until browned, about 20-22 minutes. Swap the position of the pans on the lower and upper racks once halfway during cooking to ensure even browning.

• 1 lb sweet potatoes, peeled and cut lengthwise into 1/4”-thick wedges

• 2 Tbsp red palm fruit oil (divided)

• 1/2 tsp ground coriander

• 1/4 tsp ground cinnamoon


• 1/4 tsp cayenne pepper

MAKES 4 SERVINGS


17

CURRIED LENTILS

Cook the sprouted lentils according to the package directions.

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, celery, and bell pepper; cook, stirring occasionally, until starting to soften, 2 to 3 minutes.

Add the garlic and cook for 1 minute. Stir in the curry powder and cook until fragrant, about 30 seconds.

Add the lentils and cook, stirring, until heated through, 1 to 2 minutes.

Remove from the heat and stir in the cilantro, salt, and cayenne pepper. Enjoy!

• 3/4 cup organic dry-sprouted green lentils

• 4 tsp coconut oil or red palm fruit oil

• 1 small onion, chopped

• 1 celery stalk, chopped

• 1/2 medium red bell pepper, chopped

• 2 cloves garlic, minced

• 1/2 tsp curry powder



• 1/8 tsp cayenne pepper


MAKES 4 SERVINGS


18

VEGETARIAN WHITE CHILI

• 1 cup dry quinoa, rinsed and cooked (about 3 cups cooked)


• 2 medium yellow onions, chopped


• 1 medium red bell pepper, chopped

• 1 medium green bell pepper, chopped

• 1 jalapeño pepper, seeded and finely chopped

• 1 Tbsp chili powder

• 2 tsp dried oregano

• 1 tsp ground coriander

• 1/2 tsp smoked paprika

• 2 (15-ounce) cans cannellini beans, drained and rinsed

• 2 cups low-sodium vegetable stock or vegetable broth

• 1/4 cup chopped fresh cilantro


MAKES 4 SERVINGS

Heat the oil in a Dutch oven over medium-high heat.

Add the onion, garlic, and peppers; cook, stirring oc-casionally, until the veggies are slightly softened, 4-5 minutes.

Stir in the spices and cook, stirring, for 1 minute. Add the beans and stock and bring the mixture to a boil.

Cover and reduce the heat to medium-low and simmer, stirring occasionally, until the vegetables are tender, 18-20 minutes.

Remove from the heat and stir in the cilantro and salt.

Divide the cooked quinoa between 4 bowls, and then top each with 1/4 of the white chili. Enjoy piping hot.



19

WILD RICE AND VEGETABLE PILAF

Cook the wild rice according to the package directions with 1/4 teaspoon of salt.

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic; cook, stirring occasionally, until starting to soften, 1-2 minutes,

Add the zucchini and squash and cook until lightly browned and tender, 7-8 minutes. Stir in the cooked rice and cook until hot, 1-2 minutes. Stir in the remaining 1/4 teaspoon salt and the pepper.

• 1 cup dry wild rice

• 1/2 tsp sea salt, divided


• 1 medium red onion, chopped


• 1 small zucchini, cut into 1/4” dice

• 1 small yellow squash, cut into 1/4” dice

• 1/4 tsp freshly ground black pepper


MAKES 4 SERVINGS


20

ASIAN CONFETTI QUINOA SALAD WITH ALMONDS

• 1/2 cup red quinoa, rinsed

• 1/2 cup tricolor quinoa, rinsed

• 2 cups water

• 1 small red bell pepper, chopped

• 1 small green bell pepper, chopped

• 1/2 cup slow-roasted almonds

• 1/2 cup chopped green onions

• 1 Tbsp low-sodium wheat-free tamari or coconut aminos

• 1 Tbsp rice vinegar


• 1 tsp toasted sesame oil


MAKES 2 SERVINGS

To Slow-Roast Nuts: Place 1 cup raw nuts and 1/2 teaspoon sea salt in a medium bowl, and add enough water to cover by 3 inches. Soak overnight at room temperature, then drain the nuts. Spread them on a rimmed baking sheet and bake at 140°F for 8 hours.

Combine the quinoas and the water in a small saucepan and cook according to the package directions. Transfer to a bowl and let cool for 5 minutes.

Fluff the quinoa with a fork and stir in the bell peppers, almonds, green onions, tamari, vinegar, cilantro, sesame oil and salt.



21

QUINOA FUSILLI WITH CHERRY TOMATOES, GARLIC, BASIL, AND OLIVE OIL

• 8 oz. quinoa fusilli pasta

• 1/4 cup olive oil

• 4 cloves garlic

• 1/4 tsp crushed red pepper flakes (or more to taste)

• 2 pints grape tomatoes, halved

• 1 cup organic no-salt-added canellini beans, drained and rinsed

• 1/2 cup organic green beans, cooked

• 1/2 cup thinly sliced fresh basil


MAKES 4 SERVINGS

Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the directions.

While the pasta is cooking, heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and pepper flakes and cook, stirring, until fragrant, about 30 seconds.

Add the grape tomatoes and cook, stirring occasionally, until softened, 6 to 7 minutes. Stir in the beans and peas and cook for 1 minute.

Drain the pasta and add it to the tomato mixture. Cook, tossing, until hot, 1 minute. Remove from the heat and stir in the basil and salt.



22


LENTIL NUT BURGERS WITH CILANTRO VINAIGRETTE


• 1 Tbsp lime juice

• 1/2 tsp grated lime zest


• 2 Tbsp plus 6 tsp olive oil

• 4 oz. white mushrooms, chopped (about 1 cup)

• 1 small onion, finely chopped (about 1/4 cup)


• 1 tsp ground cumin

• 1/2 cup raw walnuts, finely chopped

• 1 (15-ounce) can organic black lentils, drained and rinsed

• 1 cup cooked brown rice

• 2 Tbsp chopped fresh parsley

• 1/4 tsp freshly ground black pepperOptional toppings: sliced cucumbers, tomatoes, and/or fennel

Combine the cilantro, lime juice, lime zest, and 1/4 teaspoon of the salt in a small bowl; whisk in 2 tablespoons of the oil in a slow, steady stream. Set aside.

Heat 2 teaspoons of the remaining oil in a medium nonstick skillet over medium heat. Add the mushrooms, onion, garlic, and cumin and cook, stirring occasionally, until softened, 4 to 5 minutes. Add the walnuts and cook until the nuts are lightly toasted, 2 to 3 minutes. Transfer to a bowl.

Combine the lentils and rice in the bowl of a food processor and pulse until coarsely chopped; add to the mushrooms. Stir in the parsley, remaining 1/4 teaspoon salt, and the pepper. Form into four 1/2-inch-thick patties.

Heat the remaining 4 teaspoons oil in a large nonstick skillet over medium heat. Add the patties and cook, turning once, until browned and heated through, 9 to 10 minutes.

Transfer to serving plates and top with any of the optional toppings and the cilantro vinaigrette.

MAKES 4 SERVINGS


23

S W E E T T R E AT S

VEGAN SUGAR IMPACT DIET RECIPES


24

BLUEBERRY SORBET

• 4 cups fresh or frozen blueberries, thawed if frozen

• 2 Tbsp lemon juice

• 2 Tbsp monk fruit extract

• 1/2 cup water

MAKES 8 SERVINGS

Combine the blueberries, lemon juice, monk fruit extract, and water in a blender, and puree.

Pour the blueberry puree into an ice cream maker and freeze according to the manufacturer’s directions.

Transfer to a covered container, and allow to harden in your freezer.

Let the sorbet stand at room temperature for 5 to 10 min-utes to soften slightly before serving.



25

CHOCOLATE AVOCADO MOUSSE WITH CACAO NIBS

• 2 oz. dark chocolate, 70 percent cacao or higher, chopped

• 1 avocado

• 3/4 cup plain cultured coconut yogurt

• 1-1/2 tsp monk fruit extract

• 4 tsp cacao nibs

MAKES 4 SERVINGS

Place three-fourths of the chocolate in a microwave-safe bowl and microwave in 15-second intervals, stirring after each, until just melted. Stir in the remaining chocolate until melted and smooth; let cool for 3 minutes.

Combine the avocado, cultured coconut milk, and monk fruit extract in a medium bowl. Beat with an electric mixer on the highest setting until well combined.

Add the melted chocolate and beat it in until the mixture is light and fluffy. Divide among four bowls and refrigerate for at least 20 minutes.

Just before serving, sprinkle with the cacao nibs.



26

BERRIES WITH CACAO-NUT BUTTER SPREAD

• 1/2 cup slow-roasted almonds

• 1/2 cup slow-roasted pecans

• 2 Tbsp raw cacao nibs

• 1-1/4 tsp monk fruit extract

• 4 tsp coconut butter

• 1 cup fresh berries (to serve)

MAKES 3/4 CUP

To Slow-Roast Almonds and Pecans: Place 1/2 cup each raw almonds and pecans and 1/2 teaspoon sea salt in a medium bowl, and add enough water to cover by 3 inches. Soak overnight at room temperature, then drain the nuts. Spread them on a rimmed baking sheet and bake at 140F for 8 hours. Let cool completely before making nut butter.

Combine all ingredients in the bowl of a food processor and process to form a smooth paste, stopping occasionally to scrape down the sides of the bowl with a rubber spatula.

Serve with fresh berries to dip. To store, refrigerate in air-tight container for up to 3 weeks. Allow to soften slightly at room temperature before serving.



27

CINNAMONROASTED PECANS

• 1-1/2 cups slow-roasted pecan halves

• 1/2 tsp macadamia nut oil

• 1/2 tsp ground cinnamon

• 3/4 tsp monk fruit extract


MAKES 1-1/2 CUPS

To Slow-Roast Pecans: Place 1-1/2 cup raw pecans and 1/2 teaspoon sea salt in a medium bowl, and add enough water to cover by 3 inches. Soak overnight at room temperature, then drain the nuts. Spread them on a rimmed baking sheet and bake at 140F for 8 hours. Let cool completely before making recipe. Preheat the oven to 200F.

Combine the pecans and oil in a mixing bowl and toss well. Combine the cinnamon, monk fruit extract, and salt in a separate small bowl.

Add the spice mixture to the nuts and stir well to coat. Place the nuts in a single layer on a large baking sheet and bake for 10 minutes.

Remove from the oven and let cool at least 10 minutes before serving. Store in a covered container at room temperature.



28

CHOCOLATE BERRY CHIA PUDDING

• 1 scoop Chocolate Plant-Based JJ Virgin All-In-One Protein Shake powder

• 1-1/2 cups unsweetened coconut milk

• 1 tsp real vanilla extract

• pinch sea salt

• 1/3 cup chia seeds

• 1 cup organic fresh berries (your choice of strawberries, blueberries, blackberries and raspberries)

MAKES 1 SERVING

Whisk together the chocolate shake powder, coconut milk, vanilla, and sea salt in a glass bowl until well-combined.

Stir in the chia seed and berries. Refrigerate overnight or at least 6 hours and serve.

https://jjvirginstore.com/collections/shakes/products/plant-based-all-in-one-shake-chocolate?utm_source=bci-vegan-guide&utm_medium=text-link&utm_campaign=bciop&utm_term=choc-plant

https://jjvirginstore.com/collections/shakes/products/plant-based-all-in-one-shake-chocolate?utm_source=bci-vegan-guide&utm_medium=text-link&utm_campaign=bciop&utm_term=choc-plant


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Copyright © 2018 JJ Virgin & Associates, Inc. All rights reserved. The contents of the Breakthrough Vegan Guide are for your personal use only and are subject to the Terms And Conditions at www.jjvirgin.com. The recipes have not been reviewed or approved by any government, healthcare organizations, or physician. Recipes must be prepared according to provided instructions. Consult your primary healthcare provider with any related questions concerning your personal nutrition and fitness needs and the suitability of any recipes in light of your personal physical condition and circumstances. JJ Virgin and JJVA assume no responsibility for errors or omissions that may appear in this publication. While all attempts have been made to verify information provided in this publication, neither the Authors nor the Publisher assume any responsibility for errors, inaccuracies, or omissions.

Neither JJ Virgin nor JJVA render medical advice. This ebook offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your health care professional because of something you may have read in this book. The use of any information is solely at your own risk. This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure, or prevent any disease. This information is not intended as a substitute for the advice or medical care of a qualified healthcare professional, and you should seek the advice of your healthcare professional before undertaking any dietary or lifestyle changes.

https://jjvirgin.com/?utm_source=bci-vegan-guide&utm_medium=text-link&utm_campaign=bciop&utm_term=drive-to-home-page

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CARB INTOLERANCE - Amazon S3 · nuts and seeds, legumes, and higher-fiber starches. GOOD NEWS my recommended breakfast is already completely vegan. My Plant-Based All-in-One Shake