https://www.amritahealthfoods.com

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Plant-Based Transition Guide
Helpful Tips & Everyday Recipes
OCTOBER 2015

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4 TABLE OF CONTENTS
6 INTRODUCTION
8 WHAT IS PLANT BASED?
9 IS PLANT BASED RIGHT FOR YOU?
12 10 STEPS TO PLANT-BASED
10 Tools you can use to help make the transition
15 HELPFUL HINTS
Some things to be aware of when starting a plant-
based diet
17 MYTH-BUSTER
5 Myths about plant-based nutrition
18 TIPS & TOOLS
4 Simple tips to make the transition easier
20 LET’S GET COOKING
Plant Based Recipe Book (pgs 24 – 25)
Some recipes from the Amrita Team
24 FINAL THOUGHTS

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INTRODUCTION
THE CONCEPT OF PLANT-BASED
The idea of a plant based lifestyle has been gaining greater
precedence in recent years. However, this ideology is one that
has been with us for centuries. A quote by the father of modern
medicine Hippocrates during the Age of Pericles is “let food be
thy medicine and medicine be thy food”. Through
transitioning, many grow a better and healthier view on the
food that they eat as well as how to treat the body. It becomes
clear that the food eaten is its fuel. Whether a business owner or
mother, proper fuel for the day can set you up for success. This
thought process has been recognized by more and more
people, as they have acknowledged it as a healthier way of life.
Celebrities, public figures, politicians, and dieticians alike have
openly supported and adopted the plant-based vegan lifestyle.
With this buzz, it has many asking, “what is it?” and “why do I
need it?”
“Let food be thy medicine and medicine be thy food”.

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What is plant-based?

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PLANT-BASED lifestyle?
What exactly is a
A plant based lifestyle is just that. It is a way of daily life that aims at focusing all
or a majority of the foods eaten on the delicious fruits and vegetables that are
naturally found on our planet.
Many of the other lifestyles that people
most commonly follow fall under the
plant-based umbrella, such as those who
eat raw, vegetarian, vegan or raw vegan.
Some plant-based eaters consume meat as
well, whether they consider themselves
pescatarian or flexitarian eaters. The
purpose of this lifestyle is to prioritize the
naturally growing fruits and vegetables in
our meals as opposed to meat, and if
possible, doing so with little to none
processed or GMO foods. As best put by
the National Center for Biotechnology
Information, “A plant-based diet is not an
all-or-nothing program, but a way of life
that is tailored to each individual”.
What is plant-based?

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Who would benefit from a plant-based diet?
The reasons behind transitioning to a plant based lifestyle
varies for each individual that adopts it. However, there are
plenty of benefits that many enjoy during their
transitioning period and beyond. The National Center for
Biotechnology Information, a plant-based nutrition may
help those with struggling with obesity, diabetes, heart
disease, and high blood pressure, as well as those
concerned with using food as medicine and add years on
their lives2
, which happen to be the five major health
topics that people correlate a plant based lifestyle with.
PLANT-BASED lifestyle?
Who Would Benefit from a
For those who struggle with obesity, a plant based lifestyle has been shown to help better
control weight as opposed to one that includes greater amounts of meat. In Oxford University’s
five year study European Prospective Investigation into Cancer and Nutrition they collaborated
with the International Journal of obesity to report that a diet with little to no meat directly
correlates to less weight gain throughout the course of a year. In this study those who consumed
meat had a much higher BMI as opposed to those who do not3
. This is something I’ve personally
experienced and can attest when I became a vegetarian. Many people have noticed a drop in
weight with the exclusion of meat in their lives.
A plant-based lifestyle is a great option for those who live with the difficulties of diabetes. The
NBCI found that when a diet is based on low fat vegan foods, it not only can improve the
sensitivity that some may have to insulin but also decrease the resistance to insulin as well4
.
This, in turn, would make it easier for the body to regulate glucose that it intakes.

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Who would benefit from a plant-based diet?
The foods associated with this lifestyle are high in fiber and fueled with healthy fats the body
and heart can thrive off of. Akin to this issue, high blood pressure is a concern for many as well,
and a vegetarian lifestyle may be the remedy. The NBCI has also stated that the Dietary
Guidelines Advisory Committee found a relationship between vegetarians and high blood
pressure. In this case, those following a vegetarian nutrition have had lower systolic (top number,
pressure during beats) and diastolic (bottom number, pressure at rest) blood pressure6
. In
regards to “adding years to the clock”, the National Institutes of Health conducted a study where
they found that over a six year period, those on a plant based nutrition were 12% less likely pass
away from causes that stem from a non-plant based lifestyle7
. This also correlates with the
youthful appearance many older plant-based eaters have and maintain. Overall, truly caring
about what goes on the inside of your body will later show on the outside.
The non-specific benefits of a plant-based way of life includes better energy and focus for the
mind and the body. Many plant-based followers have found greater amounts of energy
throughout the day without the use of sodas or energy drinks. The body transforms to become
more agile and less sluggish, whereas the mind is much clearer and can better focus on tasks
throughout the day. Personally, I’ve noticed a significant decrease in chronic issues that couldn’t
be solved with help of my doctor. Eating plant-based has freed me from a being constantly
tired regardless of sleep, regular headaches/migraines and stomach or body cramps.
The Amrita Health Foods blog offers great information for plant based eaters. Our
blog offers inspiration from athletes, experts, various recipes, and detailed
information on different super foods that can take any nutrition lifestyle to the next
level in a delicious way!

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LET’S GET STARTED!
10 Ways to Transition to Eating Plant Based
GET INSPIRED: Reading success stories of others who
have been in your shoes not only makes you feel as
part of a greater community, but can also give insight
and perspective of your journey, regardless of where
you’re at. Be sure to do your reading as well. There are
many of blogs and books to read that can help get you
through this transitioning period with tips and stories.
Rich Roll has been deemed as “the world’s fittest man”,
and his books and blogs provide rich and valuable
information and inspiration! Never forget the timeless
saying “there’s strength in numbers”. It always helps to
take on new journeys like this with friends and/or
family members. You can also reach out to others who
are plant based along the process via meetups.
WRITE IT OUT: Make a list of all your favorite
foods and meals. It’s fine if the list includes
some with meat. When you’re done, circle the
ones that go in hand with the new meal choices
you want to adopt, whether it be vegetarian or
vegan. You’ll be shocked at how many foods you
already eat without feeling the need for meat
and/or dairy, such as an easy substitution with
tofu.
DON’T PUSH THE BANK: Meat is one of the most
expensive items in the grocery stores.
Eliminating them can help you to not just save
money, but feel fuller and more energized at a
major discount. A great resource is
HappyCow.net. This site provides their own
VegiMaps ™, which is a way to research
restaurants or local stores that are vegetarian,
vegan, or veggie friendly. As mentioned above,
buying produce from a local farmer’s market and
eating foods that are in season as well are also
cost efficient.
COOK MORE OFTEN: It’s hard to figure out if
meals at your favorite restaurant are truly
vegan or vegetarian. The simple way to avoid
this is to cook a bit more at home. This not
only helps to avoid a setback but can help
you become more comfortable with cooking
without meat. If cooking happens to be an
area that overwhelms you, there are many
companies that will deliver recipes and the
accompanying ingredients to your door for
you to cook and follow on your own. In
addition to being extremely convenient,
many offer vegetarian or vegan options.
Plated is an amazing option, regardless of
your plant based lifestyle.
TRY OUT NEW RECIPES WITHOUT MEAT:
Transitioning with changes to your
favorite meals right away can sometimes
make you feel unsatisfied if you’re not yet
accustomed to the new lifestyle. Try a
brand new and exciting recipe that works
for you to avoid that feeling.
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REDUCE MEAT IN INCREMENTS: Slow and
steady wins the race. Start out with one
plant-based meal a day, then try introducing
more overtime. Eventually, you can try to go
one week without red meat, continue for
two weeks, the next remove poultry as well,
two more weeks, no fish or dairy. Gradually
changing old habits makes it feel less
restrictive.
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TWEAK YOUR CRAVINGS: You shouldn’t feel
deprived or restricted during this process, and
although many cravings can be unhealthy you
should learn to tweak them to make them work
for you. For example, if you’ve been craving a
burger that day, try out a new veggie burger,
either from a recipe or a local vegetarian
restaurant.
WHEN IN DOUBT, FLEX IT OUT: A great way to
adopt a healthier, meat-free lifestyle if you’ve
struggled is the Flexitarian option. In a nutshell,
instead of being vegetarian or vegan every single
day, you can adopt this lifestyle part-time. This
can help ease the stress with social situations and
still be a great improvement on your current
nutrition.
SOY ISN’T THE ONLY OPTION: As you get more
comfortable to this new way of life, remember
that you always have options. Whether you want
a glass of milk with your breakfast or have a
craving for a burger you don’t have to limit
yourself to soy. There’s almond, coconut, or
cashew milk options, and a soya burger can be
very delicious.
TRY THE 21 DAY VEGAN CHALLENGE: If this
seems like a stretch, alter it for yourself.
Maybe only 7 days or two weeks is enough,
but remember, gradual steps can help set you
up for a lifetime of success. This is also a great
way to challenge yourself if you want to
further progress with your plant based way of
life.
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when starting a
Some things to be aware of
PLANT-BASED LIFESTYLE
ESSENTIAL INFO!
As with many good changes in life, there will always be aspects that
one should look after and pay great attention to. The benefits of a
plant-based nutrition are many, but there are also things to look out
for to ensure that you can achieve them all….
VITAMIN B12: For one, make sure that you are getting enough of Vitamin
B12. Vitamin B12 not only helps the metabolism work at its optimum speed but
also forms red blood cells and helps the body maintain its central nervous
system. If you’re a flexitarian this may be less of a worry for you, as this
necessary vitamin is found more often in animal meats. When the body lacks
this vitamin it can cause anemia, loss of balance, and a constant numbness in
the extremities. If you are plant-based, consult with your doctor about
supplement options. Dairy offers B12, and nondairy milk such as almond, soy, or
coconut milks can all be found with fortified versions that include it.

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OVER-EATING:. Over-eating is a major issue that many are faced with during their
transition to eating plant based, myself included. Meats are naturally very calorie
dense as opposed to vegetables. For this reason, a meal that includes meat can make
one feel fuller rather than one that excludes it. Many new plant based eaters struggle
with finding fruit and vegetables that are just as dense, which leads to an excess of
calories (namely from an excess of various carbs) to provide the same satisfied feeling.
However, there are options to include within or alongside meals to give you that same
full and satisfied feeling without having an excess of unnecessary and unhealthy
calories. Avocado is a major one! It’s filled with not only a higher calorie count but also
healthy fats that the body needs. Nuts are a great option as well. Many of the dark,
leafy greens are also great to stay full and satisified. I love adding in chia seeds to
salads, yogurt, and smoothies or juices as well to keep me full throughout the day and
also increase the amount of fiber I’ve had

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5 Biggest MYTHS about Plant Based Nutrition
1. You’ll only eat salads. This is something I hear even after having transitioned
almost ten years ago. I love food, and my current lifestyle has made me respect
and value it so much more. Salads are a great option for both omnivores and
those who are plant based, and some can be so fulfilling you forget that it’s
actually a salad. However, a plant based lifestyle offers such an immense amount
of flexibility and options that I rarely eat them. (Below you’ll find a full day’s
worth of recipes to try out that aren’t just variations of salad.)
2. Isn’t it expensive? A plant based lifestyle can be affordable on any budget. I
always joke to my friends that the most simple and affordable vegan meal is rice
and beans! As mentioned above in the “Top Ten Ways to Transition to Eating
Plant Based”, meat and meat based products are sold at the highest amount,
regardless of the supermarket or grocery store they’re purchased from. Buying
fruits and vegetables locally, in bulk, and in season are three of the easiest ways
to make this lifestyle as cost-efficient (and healthy) as can be.
3. But don’t you need to eat meat? Technically, we learn at a young age that the
body needs water, food, clothing and shelter to survive. All food sources have a
certain nutrient or benefit in them, and many fruits and vegetables can offer
great amounts of these as a healthier option. Making sure that your body gets
what it needs is most important. Meat, however, isn’t the only source for this.
4. You won’t get enough protein. This is one of the biggest misconceptions that
are correlated with plant based lifestyle, and goes in hand with the above myth.
There are plenty of plant based foods that aren’t meat with high protein.
Although I find legumes and beans to be the easiest, dark leafy greens such as
kale and even mushrooms are known to be high in protein as well.
5. It isn’t going to make a difference. Although there are plenty of articles that
discuss how plant based eating is better for the planet, a short amount of time is
all that’s needed for the body to begin to thank you for switching over to a plant
based lifestyle as well. In the beginning of the article I mentioned how plant
based eating can help with a few major health issues that many people feel
plagued with.

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TIPS & TRICKS
4 Simple Tips to Make the Transition Easier
Buy in season and in bulk: Not only are buying
fruits and veggies in season healthier, they are also
more affordable. When produce are in season,
they’re more readily available which in turn lowers
the cost of them. Buying in bulk is also very
economical, especially if it’s for fruits and veggies
that you eat more of.
Freeze produce that’s beginning to spoil:
Fruits and vegetables can spoil rather quickly
depending on how they’re stored and the
environment they’re kept in. Whenever they are
beginning to turn, chop them up and freeze
them as opposed to tossing them away. They
then can be used in smoothies to make later and
help you in making the plant based lifestyle
more affordable. This also helps you to prep
your smoothies ahead of time. Fresh fruit is
more affordable than ones that are sold frozen,
and are therefore not processed as well. The
classic strawberry banana is my favorite, but I
also add in spinach and fresh orange juice for
extra flavor and nutrients.
Invest in a blender: Smoothies are a fun,
healthy, and delicious way to get in multiple
servings of fruits and vegetables while also
helping to keep you full. A blender of good
quality can make a world of difference, and
provide you with a great tasting, well blended
smoothie. Many blenders today are also
manufactured to double as a food processor to
help with chopping, and some are created to
also juice your produce. Whatever your needs,
it’s a tool that can help you throughout
transitioning and beyond. Our favorites
include the Vitamix and Blendtec blenders!
Both are amazing.
Stocking your pantry well: A full meal isn’t
necessary every time the stomach growls.
Often times a good midday snack is enough to
keep it at bay until it’s time for the next meal.
Stocking the pantry with foods that will help
get you through the day can set the path for
success as well. Dried fruit and nuts are a great
go-to and starting point!

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PLANT- BASEDRecipes

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Ingredients:
● 2 cups spinach, fresh
● 2 cups water
● 2 cup cut & cored apple
● 1 avocado
● 1 cup ice
Directions:
Just add all the
ingredients into a
blender and mix until
smooth. This pairs
great with any of our
bars to keep you full
until lunch time.
Apple and Spinach Creamy Green Smoothie
BREAKFAST
LUNCH
Vegan Lentil Soup
Ingredients:
● 2 tbsp. olive oil
● 1 onion, diced
● 2 cloves garlic, minced
● 1 inch fresh ginger, minced
● 2 tbsp. Thai red curry paste
● 1 10 oz can coconut milk
● 1 cup dried red lentils
● 2 cups water
● 1 zucchini, cut into half moons
● 1 10 oz can baby corn
● 1 4 oz can water chestnuts
Directions:
Heat olive oil in a large skillet over medium heat. Saute onion, garlic, and ginger until onions become
transparent, about 4-5 minutes. Add curry paste and saute for a minute more. Add coconut milk and
lentils and 1 cup of water. Stir to combine. Add zucchini, baby corn, and water chestnuts. Reduce heat and
let simmer for 20 minutes, adding remaining water as necessary. Serve over rice or quinoa.

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DINNER
Tahini Ingredients:
● 4 cloves garlic
● 1/2 cup tahini
● 2 teaspoons white or yellow miso
(I used GF white miso)
● Juice from one whole large orange
● Squeeze of fresh lemon juice
● Splash of apple cider vinegar
● 1 tablespoon agave
● 1 tablespoon toasted sesame oil
● Splash of Bragg’s Liquid Aminos
Dinner Quinoa and Falafel Bowl with Tahini
Falafel Ingredients:
● 5 cloves garlic
● 2 tablespoons cumin (I like a lot, you can
always add less)
● Pinch of sea salt
● 2 tablespoons of olive oil
● Zest of 1 lemon
● Juice of 1 lemon
● 2 Medjool dates, pitted
● 1 small yellow onion
● 1 can of chickpeas or 2 cups of cooked
chickpeas
● 1/2 cup of unsalted pistachios
● A bunch of cilantro
● A bunch of flat leaf parsley
● 1/4 of mint leafs
Salad Ingredients:
● 1 cup of cooked quinoa
● 1 cup of arugula
● half of chopped tomato
Directions:
This recipe is super simple! Preheat the oven to 350, and place the quinoa on the stove to cook. While that
is cooking combine all ingredient in the sauce together in a blender and then place in the fridge to cool.
Then combine the garlic, lemon, cumin, salt, olive oil, dates and onion into the food processor. Once that is
all mixed add in pistachio, cilantro, parsley and mint until the mixture is smooth. Using a small ice cream
scoop or a spoon portion out small balls on a baking sheet and let cook for 30 minutes or until golden
brown! Assemble your salad and do not forget about your dressing in the fridge!

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DESSERT
Date Ball Ingredients:
● 2 ½ cups of shredded
carrots
● 1 cup of dates
● 1 cup shredded coconut
● 5 tbsp coconut flour
● 1 tbsp of fresh ginger
● 1 tsp cinnamon
● 1 tsp nutmeg
● 1 tsp cloves
Frosting Ingredients:
● 1 cup of soaked cashews
● ⅓ cup of coconut oil
● 2 tbsp maple syrup
● 1 tbsp lemon juice.
Directions:
Combine all the ingredients for the balls in a large bowl. Using your hands or food processor knead
together the ingredients until that form an emulsified ball. Portion out smaller balls and place in the
freezer while making the frosting. For the frosting combine all the ingredients into a blender or
bullet. Dip or pour frosting over the bars and enjoy!
SNACK
Dairy Free Yogurt Bowl
Ingredients:
● 1/2 cup chopped Fresh Pineapple
● 1 cup plain full fat yogurt (I use coconut yogurt – if
you are ok with a dairy yogurt, I would recommend
a Greek yogurt) chilled
● 1/4 teaspoon Cumin Powder
● 1 teaspoon cane sugar (optional) or powdered Stevia
● 1 tablespoon finely chopped Coriander Leaves
● 1/4 teaspoon finely chopped Green Chill (optional)
● 2 teaspoons Pomegranate Seeds (adds color – but
please use fresh)
● pinch of Salt
Directions:
Scoop your yogurt into a bowl and add cumin powder, sugar and salt, beat until smooth. Also add
chopped green chili and chopped fresh pineapple pieces, mix well. Feel free to add in your other
favorite fruits as well. Transfer it to individual serving bowls and garnish with chopped coriander
leaves and pomegranate seeds. Serve and Enjoy!
Frosted Date Balls

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These are a couple of ingredients that I make sure are
in my kitchen at all times. As long as these are
available, I’m always able to whip up something
delicious and healthy effortlessly. They’re easy to
make work with other dishes or can great as snacks on
their own! They’re separated into two main sections,
foods that are dry and can be easily stored in air-tight
containers to preserve freshness, and others that are
purchased fresh and stored in your refrigerator. This
can serve as a great first step when grocery shopping
but of course feel free to add in your favorites as well!
DRY
● Dates
● Onions
● Peanut (or Almond)
Butter
● Legumes
● Red Kidney Beans
● Chickpeas
● Almonds (can also be
stored in the
refrigerator to last
longer)
● Jasmine Rice
● Gluten Free Noodles
● Egg-free Noodles
FRESH
● Celery
● Brussel sprouts
● Broccoli
● Spinach
● Romaine lettuce
● Apples
● Almond milk
● Coconut milk
● Lemons
● Strawberries
● Bananas
Kitchen Staples:

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RECIPE BLOGS:
● Oh She Glows: http://ohsheglows.com/about/
● Vegan Richa:
http://www.veganricha.com/2012/01/about-
contact.html
● 100 Days of Real Food:
http://www.100daysofrealfood.com/start-here/
● Cookie and Kate: http://cookieandkate.com/about/
ATHLETES:
● Rich Roll: http://www.richroll.com/
● No Meat Athlete: http://www.nomeatathlete.com/
● The Iron You: http://www.theironyou.com/
SPEAKERS:
● T. Colin Campbell: http://nutritionstudies.org/
● Ingrid Newkirk: http://www.ingridnewkirk.com/
● Neal Barnard: http://www.pcrm.org/nbBlog
● Gene Baur: http://www.farmsanctuary.org/living/
Resources to Help with your Transition

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