Jangan Jadi Vegan…

Jadi vegan memang bisa bikin badan lebih ringan dan sehat di awal, tapi tanpa suplemen, kekurangan B12 dan zat penting lain bisa muncul pelan-pelan. #kesehatan #nutrisi #vegan #faktamakan

Healthy Vegan NACHO CHEESE – Oil-Free, Gluten-Free, Refine Sugar-Free

🙏🏾 💚 So much gratitude for all of you who have preordered Make Your Own! Your heartfelt replies and support have truly touched me.

Preorder your copy at one of these vendors or everywhere books are sold:

B&N: https://www.barnesandnoble.com/w/make-your-own-javant-benton/1147790426?ean=9780306836695

Amazon: https://a.co/d/06FCupnd

Books-A-Million: https://www.booksamillion.com/p/Make-Your-Own/Javant-Benton/9780306836695

Preorders are such a big deal. They show publishers how much excitement there is around this project, and they help push this message of healthier eating out into the world where it belongs. So if you’ve been enjoying my recipes, or just want to be one of the first to get your hands on it, this is the moment. I would be so grateful if you would preorder your copy, so we can show the world how delicious, transformative, and empowering it can be when you learn how to MAKE YOUR OWN!

🌱Make Your Own includes 120+ minimally processed, oil-free, wheat-free, sugar-free, plant-based recipes. With sections including staples, breakfast, soups & salads, sandwiches, high-protein, mains, and of course desserts! All accompanied by beautiful photography and health information, that will empower you no matter where you are in your journey.

I want to express my sincere gratitude and appreciation to all of you who have been following, supporting, and encouraging me to share these healthy vegan recipes. The creation and success of this movement and cookbook wouldn’t exist without you!

Ingredients

Toritilla Chips:
6 Organic Sprouted Tortillas (SEE NOTE BELOW)
Optional:
Salt
Lime Juice

Instructions:

Preheat oven to 350F.

Cut tortillas into triangular pieces.

If using lime juice and salt, brush the chips lightly with lime juice and sprinkle with salt.

Spread the chips onto a parchment-lined baking sheet. Do not overlap.
Bake for 10-15 minutes or until the chips are dry and crisp. They will fully crisp as they cool.

Nacho Cheese:

½ cup cooked butternut squash puree
⅓ cup cashews, soaked for minimum 2 hours
1 cup water
3 tbsp arrowroot powder
¼ tsp garlic
¼ tsp smoked paprika
2 tsp lemon juice
½ tsp apple cider vinegar
5 tbsp nutritional yeast
1 tsp salt, or to taste

Instructions:

Combine all the ingredients in a high-speed blender. Blend until smooth.
Add the mixture to a saucepan on medium-low heat. Mix with a whisk and cook until thickened. Enjoy warm!

Nut-Free: Replace cashews with raw sunflower seeds.
Use 2 tbsp of miso paste to replace the nutritional yeast if desired.

NOTE: First, organic corn is not GMO. Organic standards prohibit genetically modified seeds and synthetic herbicides like glyphosate, addressing one of the main concerns associated with conventional corn.
Second, sprouting improves the grain nutritionally. As corn begins to sprout, enzymes activate that start breaking down starches and anti-nutrients, making the grain easier to digest and its nutrients more available.
Finally, context matters. Refined corn products and ultra-processed foods are very different from organic, sprouted whole corn prepared traditionally. When included in a whole-food, plant-based diet rich in vegetables, legumes, fruits, and intact grains, organic sprouted corn can be a nourishing, fiber-rich food.
Studies have found that over 99% of organic samples test below detectable GMO levels, meaning contamination, when present, is typically trace and incidental rather than intentional.
The issue isn’t corn itself — it’s how it’s grown, processed, and consumed.

$35. One Week. 21 Vegan Meals.

Get 40% off your first Hungryroot box PLUS get a free item of your choice in every box for life with code MERLE at https://bit.ly/3P0POGC

Can you really eat for $35 a week?

In this video, I challenged myself to make 21 vegan meals for just $35 — enough food for an entire week. With grocery prices being what they are, I wanted to see if it’s actually possible to eat well on a super tight budget without sacrificing flavor or nutrition.

Using a mix of pantry staples, affordable produce, and a little creativity, I built a simple vegan meal plan that stretches a small grocery haul into breakfast, lunch, and dinner for seven days.

If you’re trying to save money, eat more plant-based meals, or just want some budget-friendly cooking inspiration, this week of meals might surprise you.

In this video you’ll see:

-The full $35 grocery haul
-How I turn these ingredients into 21 vegan meals
-Simple recipes you can actually make during a busy week
-Tips for stretching groceries and saving money

Full grocery list & cost breakdown: https://docs.google.com/document/d/1RxNSGiYyRp1hc9TztDzK2cFTNt-IsfhmHp3EpVS4u3U/edit?usp=sharing

Edited by: Alexa Baruch https://alexadbaruch.myportfolio.com/
Business email: merle@solaromgmt.com
Join my discord: https://discord.gg/DWhuvYZuEj
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Twitch: https://www.twitch.tv/merle_oneal
Facebook: https://www.facebook.com/merleeshay
Twitter: https://twitter.com/merleeshay
My Vod channel: https://www.youtube.com/channel/UC6kzoTbs3Iqth2rzhABEhLQ

Timestamps:
0:00 – intro
1:37 – rules & the plan
2:52 – grocery shopping
4:00 – meal planning begins
4:38 – breakfast
6:42 – big batch dinners
13:18 – lunch

Vegan Diets Cause Cancer?

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Vegetarian diets and cancer risk: pooled analysis of 1.8 million women and men in nine prospective studies on three continents
https://www.nature.com/articles/s41416-025-03327-4

How Americans eat red and processed meat
https://pmc.ncbi.nlm.nih.gov/articles/PMC9991741/

Cancer Meta-Analysis

Cancer Meta-Analysis

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