Book FAQ
What kind of ingredients are in the recipes?
The recipes are mostly comprised of minimally processed whole-food ingredients that are readily available in most supermarkets or online. However, there are some exceptions and you may find that adhering to a vegan keto diet requires stocking your pantry with items you haven't typically kept on hand. Apart from soy or pea milk, none of my recipes require plant-based meats or plant-based dairy substitutes.
Those aiming to completely avoid any use of protein powders, TVP (pea or soy-based), plant-based milks, or sugar substitutes will find some of the book's recipes unsuitable. I suggest you download one of the meal plans from the RESOURCES page and take a look at the shopping list to see if the ingredients listed are suitable for you.
Those aiming to completely avoid any use of protein powders, TVP (pea or soy-based), plant-based milks, or sugar substitutes will find some of the book's recipes unsuitable. I suggest you download one of the meal plans from the RESOURCES page and take a look at the shopping list to see if the ingredients listed are suitable for you.
Does the book cater to those with food allergies?
The recipes that contain common allergens (nuts, peanuts, coconut, and soy) have allergen-free options provided whenever possible, and these options can be used when making the recipes for the meal plan. The recipes are, by nature, gluten-free unless the recipe maker elects to use a gluten-containing sauce or carb-booster option. Recipes that use soybeans include the option to use another higher-carb bean, which does increase the net carbs of the recipe. However, the net carbs per serving remain under 15g in these recipes. The Soy-Free Meal Plan that uses these starchier bean swaps has an average of only 32g net carbs per day.
Are the recipes expensive to make?
This is going to vary by region and what you are used to spending on food. The recipes do use quite a few nuts and seeds and some specialty ingredients. I'd suggest downloading one of the meal plans from the RESOURCES page and taking a look at the shopping list to see whether or not the necessary ingredients fit your budget.
Are the recipes complicated?
Technique-wise, the recipes are pretty straightforward. However, a basic level of cooking skills and knowledge of food preparation is assumed. Ingredient-wise, I have to admit that some might find certain recipes to be rather ingredient-heavy. However, once your pantry is stocked with vegan keto staples, you're likely to have most of the non-perishable ingredients on hand.
Do I need a lot of kitchen equipment?
You'll require a reasonably well-equipped kitchen. You'll need measuring devices (cups and spoons or a scale), mixing bowls and mixing utensils, kitchen knives, a bread knife, a box grater, a garlic press, a can opener, a ladle, a rolling pin, a flipper, a cutting board, a colander, saucepans/pots and a sauté pan, all with well-fitted lids, 2 baking sheets, baking pans (a 7-inch [18cm] square one or a 9 by 5-inch [23 by 13cm] loaf pan, and a 9-inch [23cm] square one), and a 12-well muffin tin, wire cooling racks, and airtight storage containers for storing leftovers.
For appliances, apart from an oven and stovetop, a number of recipes require a high-powered blender and a couple of recipes require a small food processor. In addition, there are recipes that include cooked soybeans, which I would suggest cooking from dried in a pressure cooker, such as an Instant Pot. That said, canned or jarred soybeans can be purchased, though may be hard to find, or substituted for other types of beans. Bean substitutes, with nutritional information, are provided for all soybean-containing recipes.
For appliances, apart from an oven and stovetop, a number of recipes require a high-powered blender and a couple of recipes require a small food processor. In addition, there are recipes that include cooked soybeans, which I would suggest cooking from dried in a pressure cooker, such as an Instant Pot. That said, canned or jarred soybeans can be purchased, though may be hard to find, or substituted for other types of beans. Bean substitutes, with nutritional information, are provided for all soybean-containing recipes.
Are the measurements imperial (American) or metric?
Effort has been made to ensure the book's content accessible to everyone. Measurements are given in cups, spoons, and occasionally ounces as well as in grams and milliliters. However, grams and milliliters aren't provided for measurements less than a tablespoon, so having a set of measuring spoons will be helpful. Oven temperatures are given in both Fahrenheit and Celsius, and dimensions in both inches and centimeters.
How many calories are in the meal plan?
The soy-inclusive meal plan that is printed in the book and the downloadable soy-free meal plan have roughly 1,650 calories a day, which is the average calorie requirement of a mildly active adult woman. For those who are looking to eat fewer calories, lower-calorie meal plans (both soy-inclusive and soy-free versions) can also be downloaded from the RESOURCES page. These plans have roughly 1,450 calories per day. For those who wish to increase the calories in the plan, guidance on doing this is provided in the meal plan notes.
How much prep time is involved in the meal plan? Can I take meals to work?
I have tried to make the meal plan suitable for busy people and for those who typically pack meals for work. The breakfasts tend to be grab-and-go type items and the lunches are typically leftovers that can be reheated in a microwave, if reheating is required. All prep can be done in the evening, outside of traditional work hours. For those who don't work nine-to-five, meals and meal prep can easily be rearranged to suit your schedule. To get a full picture of the time demand, I'd suggest downloading a meal plan from the RESOURCES page and to determine if it's suitable for you.
Where can I buy the book?
The book is available for purchase on most Amazons worldwide. It is available in 3 formats: color print, black and white print, and as an ebook. Click here for regional Amazon links. The black and white edition is identical to the color version apart from all content, including the photographs, being in greyscale. QR codes have also been added to each recipe page that link to a color photo on this website. The ebook is in a fixed format, meaning it is viewable on a desktop, tablet, or phone. It will not be viewable on Kindle ereader devices, with the exception of the Fire, which is considered a tablet.