Hey guys, a winner has been chosen for my first giveaway, but don’t fret, here is giveaway number two!!! Follow @ThePetiteVegan on instagram, and repost this photo with the tag #ThePetiteVeganGiveaway I will randomly select a winner May 17th! Good luck! 

Hey guys, a winner has been chosen for my first giveaway, but don’t fret, here is giveaway number two!!! Follow @ThePetiteVegan on instagram, and repost this photo with the tag #ThePetiteVeganGiveaway I will randomly select a winner May 17th! Good luck! 

Deviled ‘Eggs’White Potatoes 2-3 Tbsp Cashew Mayo [or Vegenaise] 2 tbsp yellow mustard 2 tbsp Nutritional Yeast1tsp [or to taste] Black Salt [Kala Namak]Cashew Mayo1/2 - 1 cup soaked cashewsJuice of one lemon1/2 a garlic clove3 tbsp Apple Cider Vinegar Blend til smooth Half the potatoes and boil them til soft. When the potatoes are done, take a melon baller or small spoon and scoop out a small part in the middle, like where an egg yolk would be. Put all the potato scoops into a blender with the mayo, nutritional yeast, mustard and salt, blend til smooth. If it heats up in the blender and is too soft or watery just put in the fridge to cool off. You may need to add 1 potato to be blended as well if its still too thin. When filling is cooled/ thickened, scoop out approx a tablespoon in each potato hole, top with paprika and serve! If you have left over filling, you can use it as a spread for a sandwich, or, you can be like me and just eat it with a spoon. :)

Deviled ‘Eggs’

White Potatoes
2-3 Tbsp Cashew Mayo [or Vegenaise] 
2 tbsp yellow mustard 
2 tbsp Nutritional Yeast
1tsp [or to taste] Black Salt [Kala Namak]

Cashew Mayo
1/2 - 1 cup soaked cashews
Juice of one lemon
1/2 a garlic clove
3 tbsp Apple Cider Vinegar

Blend til smooth

Half the potatoes and boil them til soft. When the potatoes are done, take a melon baller or small spoon and scoop out a small part in the middle, like where an egg yolk would be. Put all the potato scoops into a blender with the mayo, nutritional yeast, mustard and salt, blend til smooth. If it heats up in the blender and is too soft or watery just put in the fridge to cool off. You may need to add 1 potato to be blended as well if its still too thin. When filling is cooled/ thickened, scoop out approx a tablespoon in each potato hole, top with paprika and serve! If you have left over filling, you can use it as a spread for a sandwich, or, you can be like me and just eat it with a spoon. :)

Hempseed “Goat Cheese” 1 cup Nutiva Hempseeds1/4 cup raw cashew pieces1/2 cup Nutritional Yeast1 garlic cloveJuice of 1 lemon2 tbsp Apple Cider VinegarDash of sea saltIn a high speed blender, blend all ingredients together til smooth [small chunks are okay] It should be a soft cream cheese-like consistency. Put in a small cup or jar and let it cool in the fridge for a few hours. I left it overnight. Its still a soft, spreadable consistency but much firmer. Tastes great on crackers or in your salad!

Hempseed “Goat Cheese”

 1 cup Nutiva Hempseeds
1/4 cup raw cashew pieces
1/2 cup Nutritional Yeast
1 garlic clove
Juice of 1 lemon
2 tbsp Apple Cider Vinegar
Dash of sea salt

In a high speed blender, blend all ingredients together til smooth [small chunks are okay] It should be a soft cream cheese-like consistency. Put in a small cup or jar and let it cool in the fridge for a few hours. I left it overnight. Its still a soft, spreadable consistency but much firmer. Tastes great on crackers or in your salad!

Banana Chia “Custard” with Cashew Cream  2 tbsp Nutiva Chia Seed1 very ripe banana3 tbsp Nutiva Vanilla Hemp Shake3/4 cup unsweetened vanilla non-dairy milk of your choice. [I used hemp milk] Put all ingredients in a blender. Blend till smooth, pour in bowl or glass and chill in the fridge for an hour or two to thicken. For the Cream 3/4 cup raw cashew pieces [soaked]1/2-3/4 cup water1-2 soaked datesdash of sea salt1/2 tsp vanilla Put ingredients in blender and blend til smooth and thick.  

Banana Chia “Custard” with Cashew Cream 

2 tbsp Nutiva Chia Seed
1 very ripe banana
3 tbsp Nutiva Vanilla Hemp Shake
3/4 cup unsweetened vanilla non-dairy milk of your choice. [I used hemp milk]

Put all ingredients in a blender. Blend till smooth, pour in bowl or glass and chill in the fridge for an hour or two to thicken.

For the Cream

3/4 cup raw cashew pieces [soaked]
1/2-3/4 cup water
1-2 soaked dates
dash of sea salt
1/2 tsp vanilla


Put ingredients in blender and blend til smooth and thick. 
 

Is it normal to get a little bloated after working on abs ?!

yes! whenever we work out a muscle, we are breaking it down so it can build back up, so water rushes there to help protect it! After an intense workout you need a 4:1 carb to protein ratio snack [smoothie is best] 4g of carbs for every 1g of protein. It helps build the muscle back up

Kale and Spinach salad: Carrot Miso Ginger Dressing 1-2 cups baby spinach 1-2 cups baby kale1/2 a large cucumber1/2 cup cherry tomatosCarrot Miso Ginger Dressing  2 medium carrots1/2 a zucchini 1/4 cup white beans1/2 tsp sweet white miso1/2 tsp agave1 tsp nutritional yeast Small chunk fresh ginger [or 1/2 - 1 tsp powdered ginger]In a blender, blend all dressing ingredients til smooth. Fix salad, and top with pumpkin seeds. You can serve with a side of kimchi, or even put kimchi in the salad if you wish.

Kale and Spinach salad: Carrot Miso Ginger Dressing

 1-2 cups baby spinach
 1-2 cups baby kale
1/2 a large cucumber
1/2 cup cherry tomatos

Carrot Miso Ginger Dressing 
 2 medium carrots
1/2 a zucchini
1/4 cup white beans
1/2 tsp sweet white miso
1/2 tsp agave
1 tsp nutritional yeast 
Small chunk fresh ginger [or 1/2 - 1 tsp powdered ginger]

In a blender, blend all dressing ingredients til smooth. Fix salad, and top with pumpkin seeds. You can serve with a side of kimchi, or even put kimchi in the salad if you wish.

Tonight’s Super Simple Clean Dinner Tofu, thinly sliced 1/2 cup Cauliflower1/2- 1 cup Broccoli1/2 - 1 Japanese sweet potato1/2 tsp Coconut oilKelp seasoning  to your likingLemonBoil the broccoli and cauliflower for about 3 mins just to slightly cook them, and boil sweet potato slices til soft. Melt the coconut oil in a pan and on low heat pan fry the tofu slices, flip sides a few times and sprinkle the kelp seasoning on each side. The tofu is ready when its slightly browned on each side. Squeeze some lemon on the cauliflower and broccoli. Serve and enjoy. 

Tonight’s Super Simple Clean Dinner

 Tofu, thinly sliced 
1/2 cup Cauliflower
1/2- 1 cup Broccoli
1/2 - 1 Japanese sweet potato
1/2 tsp Coconut oil
Kelp seasoning  to your liking
Lemon

Boil the broccoli and cauliflower for about 3 mins just to slightly cook them, and boil sweet potato slices til soft. Melt the coconut oil in a pan and on low heat pan fry the tofu slices, flip sides a few times and sprinkle the kelp seasoning on each side. The tofu is ready when its slightly browned on each side. Squeeze some lemon on the cauliflower and broccoli. Serve and enjoy. 

Spring Salad with Lemon Tahini Dressing 2-3 cups “super greens” (or spinach, kale) 1/2 cup cherry tomato 1/2 cucumber 1/2 grated beet 3oz tempeh (boiled) Dressing 1tsp tahini 2tbsp Dijon mustard 2 tbsp nutritional yeast .5 tsp agave Lemon til dressing consistency Mix up dressing, put salad together. Devour.

Spring Salad with Lemon Tahini Dressing

2-3 cups “super greens” (or spinach, kale)
1/2 cup cherry tomato
1/2 cucumber
1/2 grated beet
3oz tempeh (boiled)

Dressing
1tsp tahini
2tbsp Dijon mustard
2 tbsp nutritional yeast
.5 tsp agave
Lemon til dressing consistency


Mix up dressing, put salad together. Devour.

Tempeh Scramble. 3oz tempeh 1/2 sweet potato 1/2 cup broccoli 1/2 zucchini 1-2 cup spinach I personally like to boil my sweet potato and broccoli before lightly sautéing it since it makes the cooking it faster and I hate using a lot of oil to cook, so boil the sweet potato slices first and add the broccoli right before the potatoes are soft since you don’t want to over cook them. In a sauté pan put a tiny amount of oil, I like coconut oil best, add the tempeh (cut in cubes or crumbled) first, over low heat, cook til browned. Add the sweet potato, broccoli and zucchini. Put spinach in last since we don’t want to over cook them! Add whatever spices you like! Cumin and garlic work wonderful in this dish, I just like to keep it simple with some nutritional yeast. Enjoy!

Tempeh Scramble.

3oz tempeh
1/2 sweet potato
1/2 cup broccoli
1/2 zucchini
1-2 cup spinach

I personally like to boil my sweet potato and broccoli before lightly sautéing it since it makes the cooking it faster and I hate using a lot of oil to cook, so boil the sweet potato slices first and add the broccoli right before the potatoes are soft since you don’t want to over cook them. In a sauté pan put a tiny amount of oil, I like coconut oil best, add the tempeh (cut in cubes or crumbled) first, over low heat, cook til browned. Add the sweet potato, broccoli and zucchini. Put spinach in last since we don’t want to over cook them! Add whatever spices you like! Cumin and garlic work wonderful in this dish, I just like to keep it simple with some nutritional yeast. Enjoy!

When you say you had body issues does that mean you had an eating disorder? If do how did you recover? I have severe depression anxiety and cut. The only thing that makes me feel better is working out for hours. I always feel fat.

I was never diagnosed with an eating disorder but at one point of my life I was depressed and would eat like once a day. I would go out with friends, eat like a slice of pizza for the whole day and walk around for hours. I was probably consuming about 500-800 calories daily, maybe some days less than that and I would always think I was fat. I saw a therapist for about 3 years. I was in a pretty bad relationship and that ending helped me on a road to happiness. I still struggle with body image issues but it’s so much better than it was. A combination with therapy, self help books, exercising and eating really healthy helped me.   My depression and anxiety were never severe, I would say mild to moderate, and I refused to take medication although if it was severe I probably would have.

“Start your Day Off Right” Green Smoothie I went a little too over the top with food this weekend and am in dire need of a cleanse before I go out this weekend [have to fit in my little black dress obvi] 1 scoop Vega One in Natural 1/2 cucumber1 handful spinach1 handful mixed baby kale6 frozen strawberries3 slices frozen peaches1/2 frozen apple1/2- 1 cup waterBlend all together, pour in a mason jar and get the detox started! 

“Start your Day Off Right” Green Smoothie

 I went a little too over the top with food this weekend and am in dire need of a cleanse before I go out this weekend [have to fit in my little black dress obvi] 

1 scoop Vega One in Natural 
1/2 cucumber
1 handful spinach
1 handful mixed baby kale
6 frozen strawberries
3 slices frozen peaches
1/2 frozen apple
1/2- 1 cup water

Blend all together, pour in a mason jar and get the detox started! 

Food Adventures with the Lovely Sheena Lugo.
Top: Vegan Sushi at Beyond Sushi.
No mock meats here! Beyond sushi is everything green! They use a six grain rice blend of rye berries, hulless barley, pearl barley, brown, red, and black rice, plus they have a gluten free option of just black rice. The sushi itself is just so pretty and colorful. I got the “Sweet Angel Wrap“ [buckwheat noodles, asparagus, baked sweet potato, alfalfa sprouts, romaine lettuce and chili flakes with toasted cayenne sauce] and the “Roll of the month” [Black rice with lemon roasted Jerusalem artichokes and marinated carrots. Garnished with a kale chip & sweet green pea-mint sauce.] Sheena ordered “The Green Machine” [six grain rice - cucumber - asparagus - basil marinated veggies with a jalapeno wasabi sauce] and the “Sweet Tree” [six grain rice - avocado - sweet potato - alfalfa sprouts with toasted cayenne sauce]

Next stop, Pure Food and Wine for dessert. You wont miss any cooked food in this raw joint, everything here is just delicious. I ordered the “Carrot Cake” [cream cheese ice cream, white chocolate bark, pineapple gelée] and Sheena got the “Dark Chocolate and Almond Brownie” [chocolate cacao chip ice cream, raspberry reduction, maple-candied almonds] I’m simply in love with this place, I could literally eat here every day. 

After our bellies were nice and full we made a “quick” stop at Namaste Bookshop on 14th and ended up spending a good hour in there feeling super zen and picking out crystals that “called” to us. We later came home and read the metaphysical properties of each one we got and were surprised that they all had some sort of relevance in our lives, freaky but awesome.

Do you think the master cleanse is a good idea ?

Honestly, no. You’re getting nothing from drinking this besides losing some water weight. If you want to cleanse it’s a way better idea to do a juice cleanse with mostly green juices, so you at least get your nutrients. The master cleanse is nothing but maple syrup, lemon water, cayenne pepper and water for days on end. You’ll probably feel sick and weak and you’ll probably end up gorging after you’re done. At least with a juice cleanse, you’ll get vitamins and minerals, increase the alkalinity of your body, after the first day or two you’ll probably have more energy, while you’re still giving your digestive system a rest, and drinking only liquid. 

Note: cleanses are meant to jump start a new way of eating. They should never be used as a “quick fix” because there are no quick fixes! Anything that is “quick” will mess up your metabolism, make you binge, and possibly gain more weight in the end.

My Pre and Post Workout Meals. Pre workout meal: For an intense workout lasting about 60 mins, you want to have something with simple sugars [healthy ones, from fruit!] since your body uses this as fuel. An ideal meal would include dates, bananas, oranges, grapes, mango, pineapple etc and I personally mix this with a few nuts and today some raw gluten-free oats and spinach. I always use a scoop of Vega One to get a boost of vitamins, although this isn’t too necessary. I usually eat this about an hour before my morning workouts. Before my night workouts I’ll just munch on a few dates and a ripe banana 30 mins before. During a workout that lasts longer than 60 minutes, or if you feel you need a little boost of energy, eat a date or two. The little fiber and high glucose of this fruit will have your body absorbing the glucose super quickly and digests super fast, so you won’t have a heavy stomach.1 frozen banana1 cup spinach1 cup frozen mixed berries1/2 frozen pineapple chunksA drop of unsweetened hemp [or almond] milk1 scoop french vanilla or natural Vega OneThrow in high speed blender or food processor til sorbet like consistency [or smoothie, just add more liquid] top with some raw walnuts and a tbsp raw gluten free rolled oats.Post workout drink:After a super intense workout [breaking down muscles] your body needs to rebuild! To rebuild, you need a protein, mixed with a simple carb to replenish all your glycogen storages. You can do banana and peanut butter, rice and beans etc but I personally prefer a protein drink right after a workout. It digests and absorbs way faster since its a liquid, so you start building muscle back up right away. You have about 45 mins to an hour to have this meal, or drink for maximum results. Refueling your glycogen storages right after a workout is said to relieve some soreness. [After using this recipe for a few weeks now right after a workout, I noticed a significant decrease in muscle soreness.]  Post workout smoothie:1- 1.5 frozen banana 1 scoop chocolate [or vanilla!] Vega Performance Protein1/2 cup frozen berries [if I’m in the mood]1tsp chia seeds1tbsp hemp seeds, or hemp protein 1/2-1 cup Unsweetened hemp or almod milk [depending on preferred thickness]Blend together til smooth. Reminder:  More protein doesn’t necessarily mean more muscle! Recovery is key. The faster you recover, the faster you can get back in the gym and do it all over again. For more information, I highly recommend “Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life.” by Brendan Brazier. 

My Pre and Post Workout Meals.


Pre workout meal:
 For an intense workout lasting about 60 mins, you want to have something with simple sugars [healthy ones, from fruit!] since your body uses this as fuel. An ideal meal would include dates, bananas, oranges, grapes, mango, pineapple etc and I personally mix this with a few nuts and today some raw gluten-free oats and spinach. I always use a scoop of Vega One to get a boost of vitamins, although this isn’t too necessary. I usually eat this about an hour before my morning workouts. Before my night workouts I’ll just munch on a few dates and a ripe banana 30 mins before. During a workout that lasts longer than 60 minutes, or if you feel you need a little boost of energy, eat a date or two. The little fiber and high glucose of this fruit will have your body absorbing the glucose super quickly and digests super fast, so you won’t have a heavy stomach.

1 frozen banana
1 cup spinach
1 cup frozen mixed berries
1/2 frozen pineapple chunks
A drop of unsweetened hemp [or almond] milk
1 scoop french vanilla or natural Vega One

Throw in high speed blender or food processor til sorbet like consistency [or smoothie, just add more liquid] top with some raw walnuts and a tbsp raw gluten free rolled oats.

Post workout drink:
After a super intense workout [breaking down muscles] your body needs to rebuild! To rebuild, you need a protein, mixed with a simple carb to replenish all your glycogen storages. You can do banana and peanut butter, rice and beans etc but I personally prefer a protein drink right after a workout. It digests and absorbs way faster since its a liquid, so you start building muscle back up right away. You have about 45 mins to an hour to have this meal, or drink for maximum results. Refueling your glycogen storages right after a workout is said to relieve some soreness. [After using this recipe for a few weeks now right after a workout, I noticed a significant decrease in muscle soreness.] 

Post workout smoothie:
1- 1.5 frozen banana 
1 scoop chocolate [or vanilla!] Vega Performance Protein
1/2 cup frozen berries [if I’m in the mood]
1tsp chia seeds
1tbsp hemp seeds, or hemp protein 
1/2-1 cup Unsweetened hemp or almod milk [depending on preferred thickness]

Blend together til smooth.

Reminder:  More protein doesn’t necessarily mean more muscle! Recovery is key. The faster you recover, the faster you can get back in the gym and do it all over again. For more information, I highly recommend “Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life.” by Brendan Brazier.