|
|
Look Inside
Book 1 Table of Contents
Click the recipe titles to see photos and find out more about recipe variations, macros, and ingredients.
To see the Table of Contents with variations listed, click here.
To see the Table of Contents with variations listed, click here.
Book 1 Photo Gallery
The Book 2 Table of Contents
Click the recipe titles to see photos find out more about recipe variations, macros, and ingredients.
To see the Table of Contents with variations listed, click here.
To see the Table of Contents with variations listed, click here.
Book 2 Photo Gallery
Black & White and eBook Options
The Black & White and eBook editions of my books provide a budget-friendly alternative to the pricier color edition.
Book FAQs
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.
Do the books 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. All recipes in Book 1, and all but one recipe in Book 2, are 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 Plans that use these starchier bean swaps have an average of under 35g 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. The bread recipe in Book 2 requires a stand-mixer capable of kneading bread dough. 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. The bread recipe in Book 2 requires a stand-mixer capable of kneading bread dough. 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 books' 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 plans that are printed in the books and the downloadable soy-free meal plans have roughly 1,650 calories a day, which is the average calorie requirement of a mildly active "average-sized" 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 under 1,500 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 plans? Can I take meals to work?
I have tried to make the meal plans 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?
My books are available for purchase on Amazons worldwide.
Book 1
Color / eBook: https://geni.us/ketoforvegansbook1
Black & White: https://geni.us/ketoforvegansbook1bw
Book 2
Color / eBook: https://geni.us/ketoforvegansbook2
Black & White: https://geni.us/ketoforvegansbook2bw
Book 1
Color / eBook: https://geni.us/ketoforvegansbook1
Black & White: https://geni.us/ketoforvegansbook1bw
Book 2
Color / eBook: https://geni.us/ketoforvegansbook2
Black & White: https://geni.us/ketoforvegansbook2bw
Are the free recipes on your website the same as those in the book?
No. The free recipes on the website are not the same as the main recipes in the books. In addition to this, the recipes in the books are more specifically designed to be accessible to anyone who might purchase them, whereas the free recipes on the website somtimes use more unique/obscure ingredients or equipment, and may be higher in net carbs and not include allergen-free options.
Do you need to have Book 1 to make full use of Book 2?
Book 1 and Book 2 are separate entities. You will not need any components of Book 1 to make the recipes or use the meal plan in Book 2. Both Book 1 and Book 2 include the Vegan Keto Basics and Food Lists.
|
Engaging in restrictive diets can have negative health consequences, both physical and mental. The content of this website and my publications do not intend to promote a vegan ketogenic diet, only to facilitate one in the case that an individual has made an informed decision to adopt this dietary pattern. Significant dietary changes should be discussed with, and supervised by, licensed healthcare professionals. None of my content is to be considered medical advice or treatment and I hold no responsibility/liability for any negative outcomes that arise directly or indirectly from the application or interpretation of the content I have shared here and elsewhere. Please make your health decisions responsibly.
All photographs and videos on keto4vegans.com are copyrighted. Downloading, duplication, alteration, or distribution of any kind is prohibited. © Copyright 2023 Heather Varaleau. All rights reserved. |
|