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plant-based & holistic nutrition for optimal health, aging & beauty.

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optimizing health & preventing aging
through plant-based & holistic nutrition.

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2-week plant-based reset

wholesome & holistic nutrition

THE (W)HOLISTIC METHOD

wholesome [hohl-suhm] adj. / promoting health & well-being of mind, body & spirit.

holistic [hoh-lis-tik] adj. / treatment of the whole person: physical, emotional & spiritual well-being.

gluten-free | dairy-free | gut-friendly

plant-based RECIPES

easy and nutritious plant-based recipes

nutritious plant based recipes

cream of asparagus, leek and potato soup

cream of asparagus, leek and potato soup

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Smoked Chipotle Cream Cheese

Smokey Chipotle Cream Cheese

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4 Ingredient Vegan Brownies

4-Ingredient Vegan Brownies

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Vegan Gado Gado Bowl

Vegan Gado Gado Bowl

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Tempeh Taco Salad with Creamy Cilantro Dressing

Tempeh Taco Salad with Creamy Cilantro Dressing

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Mini Egg Nice Cream Bars

mini egg nice-cream bars

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4-day introductory

plant-based meal plan

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cream of asparagus, leek & potato soup 🌱 vegan

cream of asparagus, leek & potato soup 🌱

vegan | gluten free | dairy free

I’ve been making this soup repeatedly these days. It’s nutrient-dense, vegan, dairy-free, and gluten-free. Packed with vitamins and minerals thanks to the health benefits of leeks and asparagus, BUT with all the delicious flavour of your Grandma’s homemade + not non-dairy version 🙃

Ingredients:

Asparagus
Leeks
Potatoes (can substitute sweet potatoes)
Garlic
Olive oil
Miso paste
Low-sodium veggie broth

The full recipe can be found in the link in my bio.
in the link in my bio.

__

⋒-wm 🌱

my take on the classic ‘fudgesicle’ 🍫 - per

my take on the classic ‘fudgesicle’ 🍫 - perfect dairy-free & refined sugar-free alternative for the kiddos.

For a nut free version substitute for coconut oil.

screen shot for recipe!

—

#veganrecipes #vegan #summer #kidrecipes #kelowna #healthyrecipes #summerrecipes

15-minute Garden Veggie Pasta Salad 🥗 gluten-f

15-minute Garden Veggie Pasta Salad 🥗

gluten-free | dairy-free

I love this summer salad - so easy to make & takes under 15 mins! You can grab all the veg from the farmers market too!

🥗 Ingredients:

1 package of cooked rice pasta (or other pasta)
1 pint of chopped cherry tomatoes (I love buying these from the market - so juicy)
1 zucchini, chopped into small pieces
1 large red bell pepper (market staple as well)
1 - 2 heads of broccoli
1/2 red onion (optional)
2-3 tbsp fresh dill
Balsamic Vinaigrette (my recipe below)

Add all ingredients to a bowl and mix well! Stays fresh for up to 5 days.

🫙Creamy balsamic vinaigrette:

1/4 cup water (warm)
1/4 cup balsamic vinegar
1/4 cup tahini
1 tbsp maple syrup
1 tbsp Dijon mustard
1 tbsp nutritional yeast
1 garlic clove, minced (or 1 tsp garlic powder)
Sea salt

Add all ingredients to a mason jar and shake well!

Enjoy!

⋒-wm 🌱

Who else is camping for #canadaday weekend?! Here

Who else is camping for #canadaday weekend?!

Here’s a breakfast idea for you and your fam!

Easy and nutritious chunky banana bread granola [no cooking needed + less dirty dishes to wash in the AM]

I added more nuts & seeds than my normal recipe for an added protein boost.

Top with milk or yogurt & berries

ingredients:
Bananas [potassium + a little sweetness]
Maple syrup [
Almond butter [healthy fat]
Oats [fibre & healthy carbs]
Chia seeds [protein + fibre + omega 3]
Flax powder [fibre + omega 3]
Hemp seeds [protein + omega 3]
Walnuts [healthy fats + vitamin e + omega 3]
Sunflower seeds [vitamin e + selenium]

Full recipe on my feed & on my website 🌱

what I eat in a day: week 2 on the two-week plant-

what I eat in a day: week 2 on the two-week plant-based reset 🌱

I initially designed this program for myself to reset my body and feel energized after a couple of months of not feeling like myself. It turned out that I felt amazing afterwards and wanted to share it with more people.

After a few tweaks and recipe creations, this program was created with the goal in mind to help people reset their bodies, start the journey of healing their gut, all while feeling energized by eating delicious, high-protein plant-based meals.

Each recipe was created to ensure an adequate amount of protein, fibre and healthy fat to keep you satiated, while also providing you with antioxidants, photo-nutrients, vitamins and minerals.

👉🏼 Click the link in my bio to get your 2-week Plant-Based Reset! 🌱🫶🏼

this makes me so happy! 🥰 thank you to everyon

this makes me so happy! 🥰

thank you to everyone who has already sent me these messages about the 2-week plant-based reset!

all I care about is helping people be the healthiest they can be (in the most simple / easiest way). & hearing this feedback makes me feel like I’m on the right path.

💛🌱

VEGAN COOKIE DOUGH PROTEIN BARS 🌱 #glutenfree

VEGAN COOKIE DOUGH PROTEIN BARS 🌱

#glutenfree | #dairyfree | #refinedsugarfree

These protein bars have zero added sugar & are only sweetened with bananas and vegan protein powder (most have added stevia). Only 4 grams of sugar for 1! They’re delish!

Ingredients:

- 2 ripe bananas, mashed
- 1/2 cup tahini
- 1/2 tsp baking powder
- 1/2 cup vegan protein powder
- 1/2 cup oat flour or almond flour
- 1/2 cup of coconut flour
- 1/4 cup Dairy free chocolate chips
- 1/2 tbsp of coconut oil

Directions:

Mash the bananas and add the tahini and baking powder. Mix well.

Add the protein powder, oat flour and coconut flour and mix well until it becomes a ball.

Line an 8x8 baking sheet with parchment paper.

Add the dough to the baking sheet and press down until flatten.

Melt the chocolate chips with coconut oil (in the microwave or boil an inch of water in a pan and add the chocolate chips and coconut oil to a small bowl)

For more easy & nutritious #plantbased recipes follow @thewholisticmethod_ 🌱

SMOKED CHIPOTLE CREAM CHZ 🌶 vegan | dairy-fre

SMOKED CHIPOTLE CREAM CHZ 🌶

vegan | dairy-free 🌱

I’ve finally perfected this recipe (& it saves so much $$$!!)

Ingredients:

- 1 cup soaked cashews (soak for a minimum of 4 hours or boil for 20mins)
- 2 tbsp of coconut oil
- 1/3 cup nutritional yeast
- 2 tsp smoked paprika
- 1/2 tsp chipotle powder
- 2 tsp garlic powder
- 2 tbsp acv
- 1/4 cup water
- Salt and pepper

Directions:

Soak or boil the cashews.

Add all ingredients to a food processor or high-speed blender (add more water if too thick). Make sure to blend until smooth.

Adjust flavour as needed.

Pour into a container with a lid and refrigerate until it has a thick “cream cheese” consistency.

Follow @thewholisticmethod_ for more easy & nutritious #plantbased recipes 🌱

anyone else? 🙃

Featuring: Day 1 & 2 Meals from Week 1 in the 2-We

Featuring: Day 1 & 2 Meals from Week 1 in the 2-Week Plant-Based Reset 🌱

I initially designed this program for myself to reset my body and feel energized after a couple of months of not feeling like myself. It turned out that I felt amazing afterwards and wanted to share it with more people.

After a few tweaks and recipe creations, this program was created with the goal in mind to help people reset their bodies, start the journey of healing their gut, all while feeling energized by eating delicious, high-protein plant-based meals.

Each recipe was created to ensure an adequate amount of protein, fibre and healthy fat to keep you satiated, while also providing you with antioxidants, photo-nutrients, vitamins and minerals.

👉🏼 Click the link in my bio to get your 2-week Plant-Based Reset! 🌱🫶🏼

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THE WHOLISTIC METHOD

Shaylen Evans
Holistic Nutrition | Gut Health Coach
shay@thewholisticmethod.ca

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