Food Legend (and where to find them)

The biggest concern I hear from people about the vegan diet is that they won't be able to eat cheese or have ice cream again. I call BS! I eat all of that and more. I buy and make my own ice cream that is better than I have ever had in my omnivorous life.

I want to give you options, but I am only going to list what I personally use. This way I can tell you about the product instead of guessing. I will add on as I try different things!

I shop at Donald's Market and Whole Foods and in the winter I have a grocery delivery from SPUD. I also frequent NutraWays in North Vancouver when I am over there, but for added convenience you can shop on line and have everything delivered to you!

Dairy replacements

There are so many replacements for milk. I suggest to try all of them and pick the one you like the most. The almond and coconut milks are my favorite.
Almond Milk 
Rice Milk
Coconut Milk (you'll notice that there is almond milk from this company as well)
Soy Milk

With all these milks I use the unsweetened versions. I like to leave my sugar intake to actual desserts or fruit, but of course it's up to you.

I have tried a lot of cheese substitutes. I never found any I really liked until Daiya came along. I would like to list a bunch of cheeses for you, but right now this is the only one I use :)

Sour Cream, Cream Cheese and Ice Cream Sandwiches
Yum yum yummers.  All three of these are from the same company. I have consumed them and they are delicious!

Meat Replacements 

If you absolutely still need something that looks like meat in your life, you should try Gardien. They have products that would probably help you transition into a vegan lifestyle without you feeling you're missing something.
Chicken, beef etc
This would absolutely help you with a Meatless Monday expedition. Those of you who are 'trying' to cut down on your meat intake, but also still think all vegans/vegetarians just eat celery.


I use a few condiments here and there. I never was a big sauce person before, but I have found myself adding more into my diet lately.
Soy Sauce
Salad Dressings (or I make my own :)
Miso Paste (good for adding to cooking or to make miso soup)
Nut Butters
Apple Cider Vinegar
Ume Plum Vinegar


Agave Syrup, Organic Molasses and Coconut Sugar
Maple Syrup


Chia Seeds - Chia seeds are full of Omega-3 fatty acids, protein, dietary fiber and oil. Chia seeds are also high in anti-oxidants and have been found to be beneficial to diabetics due to their ability to inhibit the speed of carbohydrates being turned into sugars.

Flax Seeds - Flax seeds contain high levels of dietary fiber as well as lignans, an abundance of micronutrients and omega-3 fatty acids. Flax seeds may lower cholesterol levels, especially in women.

Hemp Seeds (sometimes called Hemp Hearts) - Hemp seed hearts are one of nature's richest sources of all of the essential fatty acids. They are also a balanced source of Omega-6 and Omega-3 essential fatty acids. Hemp seed hearts also provide other phytonutrients, including phytosterols and carotenes, as well as vitamin E, calcium, iron, magnesium, zinc, and potassium.

You can buy any of these seeds at whole foods or any health or natural food store.


I'm putting these items here until I find a better heading for them.

Coconut Water I LOVE coconut water. It is a natural hydration that helps boost your electrolytes.  It's WAY better for you than any sports drink (since most sports drinks are typically high in sugar). Coconut water has a high potassium content and contains antioxidants. It also contains cytokinins which promote plant cell division and growth. I consume quite a few brands, but mostly Blue Monkey.

Coconut Oil I use coconut oil primarily as cooking oil. Coconut oil helps in improving the digestive system and is the only oil that will not smoke at high temperatures. You can also use it on your skin as a natural moisturizer or in your hair to combat dryness of your scalp. I often us it on my skin after I do a dry brush session. It is such a versatile product that I have some in my kitchen AND in my bathroom.

Nutritional Yeast  Nutritional Yeast is an excellent source of protein, rich in many of the essential amino acids that complement proteins available from other sources such as corn, wheat, and soy. I use RED STAR Nutritional Yeast. Most common uses for this is in my Tofu Scramble and as a topping on popcorn! It adds a nice buttery flavor.

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