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Cadbury Creme Eggs: The Vegan Version


Every year, around mid-March, grocery store shelves are stocked with the infamous Cadbury Creme Egg. They have been around since 1963, and over the years, Cadbury has introduced a multitude of flavors and variations. The eggs, which are made of milk chocolate and fondant (water and sugar), have become one of the most recognized parts of Easter, and people buy them in bag-loads.

Finally- the vegans can partake as well! Behold: a vegan version of the ‘Creme’ Egg featuring dark chocolate, and a wide variety of fillings to create customized, choose-your-own chocolate adventures. (more…)

The Vegan Project: April Event Listings

Saturday, April 5, 2014

Get Lean and Green With The Vegan Project

Barre Fitness, Yaletown location, 2:00PM- 2:30PM

Most people want to incorporate more plant-based foods into their diets, but making the full plunge into veganism can seem daunting, scary or just plain difficult. Are you a little veg-curious?  Ever wondered if it’s actually possible to get all the nutrients you need from a plant-based diet and still stay fit AND build lean muscle?  Let the women of The Vegan Project show you that it’s not only possible but it’s fun, easy and tasty! We will fill you in on all things Vegan, from what to order when dining out to the best foods for building muscle and sustaining energy and of course, easy digestion. This will be a fun, interactive workshop on how to eat healthfully, feel optimal and look sexy strutting your plant-powered self around this summer! Register online at

Natural Career Wellness Fair

Vancouver Public Library, 10:00AM to 5:00PM

Are you interested in a career in natural health? The Burnaby-based non-profit organization known as HANS (Health Action Network Society) will be hosting a Natural Wellness Career Fair, a recruiting and networking event for anyone interested in everything from Naturopathic medicine to organic landscaping. Call HANS at 604-435-0512 for more event details!

Sunday, April 6

Fabulous Flax with Chef Alana Peckham

Galloway’s (Burnaby location), 1PM to 2:30PM

Join Chef Alana Peckham as she demonstrates (and samples ☺) the versatility of cooking with this fabulous flax oil by making a GF Molasses Ginger Spice Cake. Contact:

Wednesday, April 9

Choices (Cambie Location) Nutrition Tour (**ideal for non-vegans or vegan-curious folks!)

Choices Market, 3493 Cambie Street, 6:45PM to 8:15PM

This tour is not meant to exclude vegans. Vegans are welcome to attend if desired. But the information is geared to those who are wanting to transition to a more vegan diet and to learn about the foods available and the nutrition considerations of such a switch. The information would likely not be new to vegans. Come for a fun, informative, FREE vegan nutrition tour at Choices Markets. The tour will be hosted by registered dietitian Melissa Baker RD. Melissa is a Registered Dietitian with the College of Dietitians of BC. She graduated from UBC at the top of her class with a Bachelor of Science in Food Nutrition and Health.

Thursday, April 10

Street Eat Thursdays at SFU

Weekly Spring feature, highlighting some of the best food trucks in the city! This week brings Vij’s and Kaboom Box- both boasting vegan and veggie options. Food trucks will be setup near the SFU Learning Garden by Convocation Mall.

Saturday, April 12

Raw Around the World (in Burnaby)- Latin America feature
Galloway’s (Burnaby Location), 1:00PM to 2:30PM

A raw food diet is based on the belief that the most healthful food for the body is uncooked. Although most food is eaten raw, heating food is acceptable as long as the temperature stays below 104 to 118 degrees Fahrenheit. But does raw food have to be boring or feel like you’re eating ‘rabbit food’? Not even a little bit! RSVP to

Sunday, April 13

HugABull 2nd Annual Brunch Fundraiser

The Pint, 455 Abbott Street, 11AM to 3PM

Join us for a Sunday brunch amongst friends! Your $20 ticket entitles you to a delectable brunch and a morning drink (alcoholic and non-alcoholic variations available). There will be raffle, silent auction, and other fun activities, all in support of HugABull.

Sunday, April 20

Save the Bunnies- Charity Easter Egg Hunt

Township 7 Winery (Langley) 11AM to 4PM

Celebrate spring! Join us this Easter Sunday for our annual Easter Celebration at our picturesque south Langley winery. Have fun with the whole family with an Easter Egg Hunt in the vineyard as well as Easter goodies in support of the Small Animal Rescue Society (formerly BC Rabbit Rescue).Bring a picnic and enjoy brunch in the the vineyards.  Take in the live music and a glass of wine or two while the kids frolic for the afternoon.Remember to bring some carrots for Cucumber and the other bunnies from the Rescue Society who are hopping over to join us for the day…  Bring blankets & chairs, as seating is limited. It is cash only for the charity Easter sweets. Yummy food from REEL mac & cheese Dougie Dog food trucks will also be available. RSVP recommended for your child’s $3 egg hunt ticket. Pre-register for a guaranteed goodie bag.



To include your events in the monthly listings, email Zoe!

ig @zoemarg

Who Let The (V)-Dogs Out? A Review for the dogs!

Most of the people who have had a dog or cat in their life are familiar with the incredibly wide range of brands and products, that comprise the extensive market of food for our beloved companion animals. In the past few years, we have observed a new trend being integrated into this industry:  the prevalence of organic ingredients, a focus on locally-sourced ingredients, and now- vegan food for cats and dogs.


Gluten Free Zucchini Muffins for Baby

gluten free zucchini muffins for baby

I am very proud of these muffins because they took me about a year of trying to get them just right. I am also proud because my son goes crazy for them. We usually eat them while listening to the song “The muffin man”. Ha ha. The quinoa makes them a great source of protein. The flax is a great source of omega 3 and 6. I love the recipe because it allows me to sneak a veggie into his diet. Let’s be honest…these muffins are great for me too, as I always need more veggies in my diet too! This recipe is also great with carrots to change things up.


The Vegan Project Goes to Soyattle (Seattle)


We decided that a VP road trip was long overdue with our last one being all the way back in June 2013 to Sam’s bodybuilding competition in Fort St. John, Northern BC.  And well, as fun and triumphant as it was, we definitely needed a getaway that didn’t involve a 16 hour drive, a cooler full of rotting yams or a hotel that reeked of tanning cream. (more…)

Review: Vegan Cuts Snack Box!

Vegan Cuts snack box

We’ve been hearing the buzz about these snack boxes for a while now and could not wait for ours to arrive in the mail! Our January Vegan Cuts Snack box included a variety of healthy snacks to start the year off right, curated by founder Heather Nicholds.


Breakfast Quinoa

Breakfast Quinoa.jpg

I’m not much a sweets person, but this dry and cold weather lately has me craving some stick-to-your-ribs hot cereal to warm my belly. Jay’s stepdad Ralph turned us on to sweet quinoa a while back, so I took it a step further with fruits, ginger and spices, and the result is a delicious and protein-packed breakfast for cold winter mornings. It’s so versatile too! Switch it up with different nuts, fruits or add dates/raisins for a variety of flavours and textures. I’ll share more combos as they come :)


The Vegan Project: February Events Guide



What does February mean? Enough hot chocolate to last a lifetime, pet lovers’ paradise, and two amazing fundraisers (one involving tattoos).


Roasted Garlic, Butternut Squash & Chickpea Spread

unnamed-6I love squash in the winter and am always trying to find new ways to use it in recipes, aside from the obvious blended soup option (delicious, don’t get me wrong). This time I thought I’d mix it up with a cheesy-like spread, combined with chickpeas for that added protein, and it was fan-fricken-tastic! I kept it simple by roasting a head of garlic at the same time as the squash, and tossed in a few more key ingredients to make a super yummy spread/dip for toast, sandwiches, crackers or cut up veggies. I recommend making a batch and keeping it in the fridge for an easy snack option that is nutrient rich and full of flavour!


Thai Peanut Curry with Veggies, Tofu and Pineapple

I was inspired to create this peanut curry while in Kona on the Big Island of Hawaii. A Thai restaurant there made this so well, I just had to create my own!


What to Feed That Effing Vegan: The Holiday Edition

Well friends, we know you’ve been anxiously awaiting the release of our latest & greatest recipe e-book “What to Feed That Effing Vegan: The Holiday Edition.”  But wait no more– it is finally available HERE–and like all good things in life, it is so worth it!


Tempeh Gumbo from Cookin’ Crunk

This Tempeh Gumbo is a warm and hearty stew to enjoy on a cold winter’s night. It’s kind of creamy because of the oil and flour base better known as a roux, and some heat from the cayenne.  It hails from Cookin’ Crunk by Bianca Phillips, a thoughtful gift from Sam last Christmas. Serve with some Classic Cornbread for a southern-inspired vegan feast.


Gingerbread Cookies with Almonds & Apricots

The other day Bridget and I (Sam) tested our pal Alex’s Moroccan quinoa salad for lunch (which, for the record, is insanely good.)  I love anything sweet and this one was a real treat thanks to the slivered almonds and Turkish apricots.  After our lunch was all said and done, we wanted to make use of the leftover apricots & almonds so we whipped up a batch of cookies.  We knew this combo would also pair oh-so-deliciously with a gingerbread dough.  And we were right.  ‘Twas home-baked perfection on a chilly autumn night… especially with our cups of hot Canadian maple tea. (more…)


We are blown away by this Moroccan-inspired quinoa salad c/o close pal of The Vegan Project and mega babe Alex!  Although she is a full-on carnivore, Alex has a few signature vegan dishes and we can vouch that this sure is one of ‘em!  It was the perfect blend of nutty sweetness, fresh citrus and smokey cumin.  It did take longer to prepare than the quinoa salads we’re used to making but well worth the wait! We also recommend doubling the amount of dressing and using it for other salads/veggies throughout the week– it’s THAT good!


Palak Tofu

I love to browse through the local daily newspapers and always flip to the recipe section (if there is one) to see if there’s something tasty to veganize. This past Sunday, hindus all over the world celebrated Diwali or ‘the festival of lights’, thus inspiring an indian dish called Palak Paneer as the featured recipe. I scanned the ingredients, finding a few that were not vegan, but was confident that I could substitute some vegan foods into the mix. No problem! It’s spicy and green, and the softer tofu makes for a wonderful panner substitute and breaks down a bit into the sauce.


Bhaigan Bharta – Sula’s Famous Eggplant Curry Recipe

A couple of weeks ago, Bridget and I (Sam) were invited for a lovely dinner at Sula: a modern “vegan friendly” Indian restaurant in one of Vancouver’s hippest areas on Commercial Drive.  As we sipped on almond milk chai and their signature “Delhi to Dublin” Cocktail, we learned so much about Indian cuisine from part-owner Sharath Vittal.  He and Sula’s marketing director Rochelle Lockhart truly wined and dined us like vegan queens.  It was fan-frickin-tastic.

Not only did we get to try ALL of their ridiculously tasty vegan dishes from Vegetable Pakoras and Channa Masala to Gobi Aloo and gluten-free Tandoori Roti but they also shared with us the secret recipe for their famous Bhaigan Bharta aka Eggplant Curry!  It was so damn good, I was giddy like a school girl, eager to test it out myself and it did not disappoint.  It was also incredibly quick and easy to make!


The Vegan Project: November Events Guide

Friday, November 1


World Vegan Day is an annual event celebrated on 1 November, by vegans around the world. The Day was established in 1994 by Louise Wallis, then President & Chair of The Vegan Society, to commemorate the Society’s 50th anniversary.  2013 also marks the 69th anniversary of the term ‘vegan’.


Broccoli and Black Olive Galette

Well it was my (Sam Shorkey’s) very first attempt at a “savoury” type pie and I have to say, this little gem was just as satisfying as any dessert pie!  Perhaps not my mom’s maple but deliciously flavourful and a hearty dinner nonetheless!  “Galette” is a term used in French cuisine to describe various types of flat, round or free-form pastries.  Broccoli is a high-fiber, cholesterol-lowering, tasty vegetable that combines nicely with the fried onions and salty black olives in this dish.  For those interested in trying a yummy dessert variation, check out Bridget’s “rustic” Apple Galette.


Stuffed Eggplant Puglia Style

This past Monday I had the good fortune to attend a book signing, wine tasting and canapes at the Italian Cultural Centre in Vancouver, to celebrate Food Network chef Lidia Bastianich‘s new book, Lidia’s Commonsense Italian Cooking. There weren’t too many options for me there food wise, aside from a very interesting Fava Bean and Dried Fig Soup, which I will share soon. As I was flipping through her book I noticed a lot of veg-friendly recipes that could easily be made vegan, including this Stuffed Eggplant Puglia Style. I subbed out cheese for nutritional yeast, used sage instead of mint, and added crumbled sauteed tempeh to make a complete vegan meal, and it was all so delicious!


The Best Apple Recipes Ever!

Apple season is upon us and I can’t deny the many varieties of apples available on the West Coast. They are in season, affordable an fresh from the trees. They are also high in Vitamin C which we all need extra doses of to fight off those coughs and sniffles.

I scoured the web and put together some of my favourites, must-tries and one of my own to highlight the Fall Apple Harvest.


Roasted Apple and Butternut Squash Soup

The markets are bursting with barrels full of fall and winter squashes. Yellow, green, orange – they seem to mimic the trees as they embark into hibernation. It’s also apple season and here in British Columbia we are blessed with so many apple varieties!


Tea Baggin’ with The Vegan Project

dandelion tea

All of us “socialites” here at The Vegan Project are admitted caffeine addicts.  In fact, as this very moment in blog writing history, Bridget and I (Sam) are enjoying a delicious cup of coffee at a quaint, west end coffee shop.  Espressos, dark chocolate mochas, soy americanos, almond milk lattes, matcha, black, herbal or green tea– you name it, we’re all over it.

As you can imagine, we were especially excited to receive a variety of organic teas from our friends at Traditional Medicinals: the godfather of medicinal tea here in Canada!


The Vegan Project: March Event Listings



March 5, 2014

The 2nd Annual Eastside Beer Fest

Wise Hall, 7PM to 9PM

Liberty Merchant Company proudly presents the 2nd Annual East Side Beer Fest tasting event. This Liberty-sponsored event is in support of the Greater Vancouver Food Bank Society, which helps provides food for up to 25,000 people in need each week. All proceeds from both ticket sales and draw prizes directly support the GVFBS. The evening will feature craft beers from all over the world along with tasty samplings from Commercial Drive food purveyors. It’s the perfect Spring event!

Tickets are $24.99 plus a non-perishable food donation to the GVFBS and are available at all Liberty Wine Merchants locations. For more information on this and future events, please visit

Remember to check out our friends at, for a complete listing of your vegan beer options!


March 11, 2014

Chocolate Tasting Class

Modern Pantry (West Vancouver), 6:30PM to 8:30PM

This class is all about cocoa growing regions, single origin chocolates, and processing techniques. Eating our way around the globe, we will discuss flavour profiles of different beans and what texture you can expect from different methods of production. Also what you should be on the look-out for when it comes to high quality chocolate. The class will be lead by Kendall, who has a Masters degree in Food Culture and Communications from the University of Gastronomic Sciences. If you have any questions or concerns leading up to the event, please email (The class will feature primarily dark chocolates, thus vegan-friendly!)


March 17, 2014

St. Patrick’s Day Irish Pub Style

Irish Heather Pub at Rainier Provisions (2 West Cordova)

Come celebrate St. Patrick’s Day Irish pub style with a VEGAN! pot pie and a pint of beer or other alcoholic or non-alcoholic drink of your choice. Rainier Provisions is located in a beautiful heritage building on the corner of West Cordova with 16 ft ceilings, big period windows with hardwood and original tiling floors. Equipped with it’s own bar, this space often opens as a “Baby Heather” to accommodate guests celebrating on St. Patrick’s day. Menu ($15 cash/diner includes tax and tip). Details:


Viva la Vegetarian: The Art of Vegetarian Cooking

The Dirty Apron Cooking School, 5:30PM to 9:30PM

(with David Robertson OR Takashi Mizukami)

Join us for a celebration of all things vegetarian. Learn to cook inspirational vegetarian dishes to wow even the most hardened of carnivores! The days of mushroom risotto being the only vegetarian option are long behind us. Vegetarian cooking is not only a healthy life-style choice but chefs from all disciplines have also embraced cooking without meat and fish to bring new and amazing flavours and combinations to the table. This class celebrates the vast array of flavours and colours available to the modern vegetarian cook. Starting with a caramelized Onion, Goat Cheese & Walnut Tart with Arugula Pesto followed by a sumptuous main of Artichoke, Ricotta & Pine nut Tortellini with Pan Roasted Sultanas finished with a 10 Year Old Balsamic Vinegar. Finally, your meal will end with a delicious Chocolate Lava Cake. Sign up at


March 21, 2014

Secrets Album Release and ‘ The Owl’ Music Video Party

Buddha-Full Fresh Juices & Smoothies (North Vancouver)

Celebrating community and the “real” new year Spring Equinox! A night celebrating the release of “Secrets” by Discreet Da Chosen 1 Album release + “The Owl” Music Video Party, live performances by: Kyla Rawlyns, “Team Gollum Allstars” “Hardtrixx”(Heath Cherry) & “Tunnel Vision”(David Tunold)




March 22 to 23 , 2014

Animal Advocacy Camp feat. Jo-Anne McArthur and Sara Dubois

Croation Cultural Centre, 3250 Commercial Drive, 9AM to 6PM (both days)

Two days of learning about taking effective action for animals. Bring your valuable skills, experiences, and ideas. The Camp will be a practical, attendee-led event, where YOU get to set the agenda and host discussions about what YOU want to talk about. Share your stories, ideas, and experiences, learn from the experiences of others, discover the wealth of resources available, host dialogues, and create and strengthen existing relationships. All details available online here:

March 25, 2014

Dining Out for Life (various locations)

On Tuesday, March 25, dine out for breakfast, lunch or dinner at participating restaurants, and support people living with HIV/AIDS right here at home.From Whistler to White Rock and across the Lower Mainland, participating restaurants will contribute 25% of their food sales to registered not-for-profits Friends For Life and A Loving Spoonful. All proceeds directly benefit the programs and services they provide free-of-charge. The full list of participating restaurants is extensive, and includes many vegan/vegetarian-friendly options:

March 29, 2014

Masquerade Ball for the SPCA

Fairmont Hotel Georgia, 7PM to Midnight

Support the SPCA during a night of mystery and allure! Wear your favourite mask and best formal attire, for a night of live music, dancing, drinks, hors d’ouevres, prize draws, and a huge silent auction. Hosted by local CTV personalities. Details:


March 30, 2014

Olive Oil Tasting

Modern Pantry (West Vancouver), 4PM to 5:30PM

Kendall will guide you through a tasting of three unique presses from different olive growing regions which will develop your palate. You will learn about the flavour profiles of various olives and the influence of climate on the final product. You will also take away some important information on when it’s worthwhile to spend money on oil and what characteristics to look out for in a quality EVOO (and how to point out a bad one!!!), as well as storage practices for keeping optimum quality. This class includes a take-home of a multiple-gold medal award winning Californian Extra Virgin Olive Oil from the famed Tres Osos farm. Details:



If you’re interested in including your event in the monthly listings, please contact Zoe:


ig.   @zoemarg

Salsa Sam Does Salsa-Inspired (no fat, no salt) Tofu!

Salsa Tofu squareSalsa Tofu

Well folks, I (Salsa Sam Shorkey) have perfected yet another delicious protein source for my competition dieting as a vegan bikini competitor.  It’s no surprise how much I love Mexican food.  And well, since I can’t hog out on chips & salsa these days, I can definitely salsa-up the copious amounts of tofu I’m eating.  This recipe is free of salt and fat.  Just pure muscle-building plant-based protein, baby.


Happy Chinese New Year!


(Photo from

This weekend is the celebration of the Chinese new year saying goodbye to the year of the snake and welcoming the year of the horse. Here are a few vegan chinese-new year inspired recipes to help you celebrate! And if you’re in Vancouver, be sure to check out the Vancouver Chinese New Year Parade on Sunday Feb. 2nd.


Let There Be Donuts: The Roundtable Preview

Photo by Stephen Hui

Photo by Stephen Hui

One of my best days of last summer consisted of a few simple components: a few friends and I rode our bikes to Cartems Donuterie, got two boxes, (including one of each vegan flavour), and continued on to Crab Park. We spent the day in the sun eating donuts, and we finished each and every one. To truly make a day like that stand out, you need to start with a different kind of donut. Enter- Cartems. (more…)

Sam Shorkey’s All-You-Need-is-an-Exercise-Ball Workout

Samantha Shorkey

Here is another killer at-home style workout that doesn’t require anything except your fine self and an exercise ball!  I originally created this program for my dearest mommy to help get her swimsuit-ready for our family trip to Cuba last year.  It really targets the core, glutes and legs.  Do four sets of 15 reps for each exercise. (more…)

Sam Shorkey’s Super Simple Slow Cooker Beans

I love my good ol’, trusty crock pot.  Well, I should add that I certainly don’t enjoy how it makes my entire apartment reek like onions for DAYS– but using a slow cooker is oh-so convenient AND so damned easy!  So alas, I endure the strong smell of stew that lingers on my clothes and belongings for weeks post crock pot day.  The number one thing I cook in a slow cooker (as a vegan bodybuilder/bikini competitor) is BEANS!  I eat a ton of beans so making a big-ass batch to last me the week is a pretty standard part of my meal prep.


Curried Tofu Salad

A batch of this made on your prep day makes for tasty, easy lunches during the week. I used to buy a vegan version of this at the market until I realized I could make it way tastier and way less expensive!


Coconut Milk Dark Chocolate Mousse

This rich, thick mousse is every chocolate lover’s dream. It’s also extremely simple to make! I was inspired to create this recipe after enjoying a similar mousse at Wild Rice restaurant in Vancouver, BC. I like to be able to stand a fork in my mousse, but if you like yours less thick, use a bit less chocolate. Once fully chilled, top with fresh berries, shredded coconut, or serve as is for a decadent finish to any meal. Feel free to add flavourings of your choice, like peppermint or almond extract, along with the vanilla extract.


Sizzling Szechuan Beefless Strips with Sauteed Veggies and Brown Rice

This meal comes together so quickly and is a great meatless dinner option for busy people on the go. A meat alternative, combined with fresh veggies and whole grains is a perfect, well-rounded meal for vegans or for those trying to eat less meat. These Szechuan Strips fuelled our work session the other day and we marvelled at how ‘meaty’ they tasted. Sam says these are her favourite while I’m still quite partial to the Crispy Tenders myself. What’s your favourite Gardein product?


The Vegan Project: January Events Guide

Lots of fun stuff happening in January in Vancity!



Inspired by our recent appearance in The Rush holiday gift guide, I wanted to compile some of the crème de la crème when it comes to vegan-friendly gifts this holiday season. Look no further. Fret no more. We’ve got your effing back. (more…)

Vegan Irish Cream

Nothing says Christmas like some Bailey’s and coffee or Bailey’s over ice, or on its own – really any way to consume that creamy whisky over the holidays is welcomed. When I went vegan, the absence of Irish cream definitely left a hole in my heart. That is, until our very talented Art Director Collin McDougall sent his version our way, which he adapted from Oh She Glows. It was delicious, and some might say, even better than original Bailey’s!


Mini Chocolate Cupcakes with Peppermint Buttercream Icing

I made these Chocolate Cupcakes with Buttercream Icing for a bake-off over the weekend and they came in second to these Eggnog Cheesecake Bars on the Martha Stewart blog. That being said, these little cupcakes rock and are definite crowd-pleaser! And the vegan buttercream icing is VERY decadent. Counter that with the addition of Vega’s Chocolate Protein Powder and you have the perfect sweet bite that’s healthy enough to have for…breakfast? Maybe not, but I may have had 1 or 2 for breakfast – it’s Christmas!


Get Jacked on the Beanstalk with this Upper/Lower Body Split Program

With the glutinous holiday season in full effect and a billion Christmas parties to attend, it isn’t always easy to find time for the gym.  So for those of us who can only dedicate two or three days per week to working out, I (Samantha Shorkey) recommend breaking up those workouts into upper body and lower body splits.  That means you’re doing a (perhaps) longer, more intense session of just upper body exercises and only lower body stuff the next gym day.  If you can fit more than two workouts per week into your busy schedule, add a day of cardio or repeat this split if you can manage four workouts per week.

Here ’tis!  Do 3 sets of 15 reps for EVERY exercise and go heavy!

Day 1 – Upper Body

Lat Pulldown
One-Arm Dumbbell Row
Seated Cable Row
Incline Dumbbell Press
Flat Bench Dumbbell Flyes
Dumbbell Shoulder Press
Incline Dumbbell Bicep Curls
Tricep Rope Pressdown
Ball Crunches (abs)

Day 2 – Lower Body

Leg Extension
Stationary Dumbbell Lunges
Lying Leg Curl
Bench Step Ups
Single Leg Press
Adductor (inner thigh) Machine
Back (Hyper) Extensions
Seated Calf Raises
Roman Chair Raises (abs)

I know these seem like long workouts but try to get through ‘em as fast as possible.  The faster you go, the more you sweat!  Keep that heart rate up, turning these weight sessions into a cardio workout at the same time.  Oh and feel free to enjoy some decadent vegan holiday treats from our new eBook right afterwards!  How’s that for a sneaky, lil’ sales plug? ;)

Happy, HEALTHY holidays y’all!  For my diet plan whilst training to compete, be sure to check out my “Jacked on the Beanstalk” eBook!

- Samantha Shorkey, Jacked on the Beanstalk

It’s holiday party time and you’re invited! December 12th at Gam Gallery

YEY, the holidays are finally upon us!  Finally, we no longer have to hide what huge Christmas nerds we are!  Yes, Bridget and I (Sam) have literally been listening to holiday music for MONTHS already.  We’ve enjoyed every last minute of creating our new holiday eBook but now we’re ready to just eat, drink and be merry!

We hope you’ll come eat, drink and be merry with us as we celebrate the launch of “What to Feed That Effing Vegan: The Holiday Edition” and raise money for SAINTS (Senior Animals In Need Today Society).  Perhaps one of the greatest vegan holiday events of all time, we hope you join us on Thursday December 12th at Gam Gallery (110 East Hastings Street) in Vancouver, BC.


Baked Cake Doughnuts with Raspberry Chia Jam Glaze

I told you we had another gem from the talented Vancouver bakers, Kelsey Mackintosh and Shael Faber! Here’s a baked Cake Doughnut recipe glazed with amazing Raspberry Chia Jam to celebrate the 5th day of Hanukkah!  (more…)

The Vegan Project: December Events Guide

Festive events happening this December in Vancouver!


Jelly-filled Vegan Doughnut

Today celebrates the third day of Hanukkah and we thought what better way to celebrate than with Jelly-filled Vegan Doughnuts! These delicious morsels come from our friends Kelsey Mackintosh and Shael Faber, head bakers at a Kitsilano Gluten-free bakery here in Vancouver – lucky us!


Vegan French Toast

I finally made Vegan French Toast using The Vegg! It is by far one of the best vegan egg substitutes I’ve used to date. It even smells like eggs (kinda like a fart, but in a good way!). I followed the simple instructions on the package and the result was the crispy-on-the-outside savoury/sweet goodness of a plate of french toast.


Protein Packed Sweet & Spicy PB Thai Medley

Today’s guest post recipe comes from full-time working mom AND winning vegan figure competitor Melissa Hauser (aka Plant Powered Hauser.)   This “yummy mummy” just KILLED IT at the NPC Natural Open Colorado competition on October 12th taking home a first place trophy in her division AND the overall title! Her physique was on point and she credits it to always eating nutrient-packed, high-protein meals such as this one.  Quick & easy, this stir fry combines both sweet and spicy flavours in a savoury peanut sauce, whilst packing an impressive 46 grams of protein per serving!


Vegan Vancouver Restaurant Review: The Black Lodge

The Black Lodge B.A.L.T sandwich

I don’t believe I’ve ever seen an episode of Twin Peaks, although I am quite aware of its resurgence, perhaps thanks to the hipster set’s fondness for reconstituting obscure cult classics. Maybe on some cold and boring night in the future I will tread down that lonely Netflix path…


Gluten free Chocolate Chip Banana Bread

I have made a lot of different banana breads in my day, and I have to say that this Gluten Free Chocolate Chip Banana Bread is top contender for best yet!


Vegan Thanksgiving Roundup!

In Canada, the harvest of the crops happens earlier in the Fall due to colder temperatures. Therefor, is you are a festive little Canuck, you’re probably standing in line at Whole Foods right now with your vital wheat gluten, yams, and portobellos wondering what you’re going to with them this weekend. To save you hours on the internet, we’ve put together a Vegan Thanksgiving Menu that is sure to please all palettes at you holiday table, including a gluten free option for every course.


Why We Love Fall

This time of year we open our homes to friends and family and gather for many, many meals to fuel us through the colder months. Here are a few things about the Fall Season that we just love (well, some of us) and why this time of year is so inspiring for food.


Fall for THESE ‘HOT-UMN’ Abs! Sam Shorkey’s At-Home Ab Workout

Abs…  So hard to get ‘em and so easy to lose ‘em.  I love how people think a washboard stomach can so easily be obtained from 100 crunches every night.  If you haven’t heard countless fitness pros say it a million times, here’s once more: ABS ARE MADE IN THE KITCHEN.  Or here’s an even better cheesy cliché: YOU CAN’T OUT-TRAIN A BAD DIET.


Why Vegan?

We get a lot of emails from people who are curious about a vegan lifestyle and looking for help on where to begin their own vegan journey!  We always enjoy hearing the reasons why people are reaching out. It seems everyone has a slightly different motivation for making the switch.  For some it’s health, others it’s ethics.

So we thought we’d share our own reasons why we (the girls of The Vegan Project) are vegan.  Share your reasons in the comments below!  We’d love to know! (more…)

Mushroom, Leek and Lentil Curry

As the days get shorter, I am craving more and more warm, hearty stews to soothe my soul and fill my belly. I have been blessed with an abundance of wild mushrooms (chantrelles) from friends so I thought I would put them to good use. This stew is high in vegan protein from the red and french green lentils, mildly flavoured and easy to prepare, which makes it a perfect Meatless Monday dinner!


The Vegan Project: October Events Guide


What should I do with all this F*#%ing Juicer Pulp?

It’s me, “Salsa Sam” Shorkey, and since my recent VERY positive juice cleanse experience, I’ve been enjoying a green juice every morning.  In doing so, I’ve also been trying to come up with uses for the copious amounts of wasted pulp!  I saw a “pulp cracker” recipe on my friend Danny David’s page aka “Raw Fitness Guy” and it prompted me to get creative too.  And well, since we all know what a sucker I am for ridiculously healthy vegan desserts, I was determined to invent some low-calorie, gluten-free sweet treats that were low in sugar, carbs & salt and yet could still satisfy my sweet tooth.



A few years ago, Vancouver shoe designer John Fleuvog announced that his company was designing a line of vegan shoes. Fleuvog is known for unique, quirky designs, and uses leather for the majority of his pieces. At the time, I was a few years into eating as a vegan, and had recently decided to take all animal products out of my wardrobe. Frustrated by the glaring lack of selection in vegan fashion at the time, and as a woman who loves shoes and appreciates a pair of good heels any day, the prospect of vegan Fleuvogs was incredibly promising.  Skip ahead to release day, waiting with baited breath, and to my dismay: the shoes were all hemp-based, beige, lace-up flats. (Note- since then, Fleuvog has incorporated several new designs into the line, in varying materials, colours and styles, that are all vegan.)


The Great Dessert Debate

Well Bridget and I (Sam) were just discussing a topic we discuss far too often!  As I make it very public, I am a huge dessert addict.  I love anything and everything sweet.  Dates, coconut, agave nectar, maple syrup and yes even protein powder– I ADORE IT ALL.  I couldn’t really care less about salty or savory and yet, I would pretty much eat a pile of dog crap if it was covered in powdered sugar.  Well, I would at least lick the sugar off of it ;)


Mala Beads from Tiny Devotions

I had never heard of mala beads until recently when the Tiny Devotions team gave us a shout. They are ‘a hip, fresh and inspired company that creates mala beads and accessories for the bohemian girl’.


The Juice Cleanse!

On September 3rd The Vegan Project members Sam and Bridget, and their friend non-vegan friend Alex, embarked on a 3-Day juice cleanse courtesy of the Juice Truck based right here in Vancouver.


The Vegan Project: September Events Guide

There are ton of veg friendly events in and around Vancouver this September! Zoe’s got the scoop below…

The Vegan Experiment: Getting Jacked and Spiritual on my Vegan Quest

Greetings from Cousin Paula! I’m continuing to provide a testimonial for the ebooks written by the lovely ladies of The Vegan Project.

Above: Curried Tofu Salad from Vegan Cooking at Home.


Central Bistro: vegan-friendly dining in Vancouver’s West End

Veggie Burger and Maple Bourbon Salad at Central Bistro

While struggling to hang on to the final moments of summer, Salsa Sam and I (Jessica) embarked on an early bird dining adventure to a local West End establishment that’s been a neighbourhood staple for eight years–Central Bistro. Located at the corner of Denman and Comox, this cozy little bistro has a nice patio that makes for some excellent people watching (aka: gazing into passing strangers’ eyes whilst casually stuffing your face).


Raw Ratatouille with yellow tomato puree

I was so pleasantly surprised on how fresh and flavourful this Raw Ratatouille turned out! Between my Sole Food Farm share and the community garden plot, and with Jay out of town, I had more tomatoes than I knew what to do with. I froze a bunch to make sauce later this year, and still had beautiful heirloom and sunburst tomatoes left that were screaming to be enjoyed fresh. Being that I’m not really a fan of raw tomatoes (I know, I know, how can a vegan not like raw tomatoes?!), I had quite the challenge ahead of me. (more…)

Quinoa & Pecan Salad with Dried Cranberries

Well it was my dear parents’ 40th wedding anniversary last weekend and we celebrated by throwing them a big-ass BBQ at their house.  I made sure to prepare a lot of vegan food to ensure enough food for myself to eat (but more than anything, to show off some of the recipes from our new e-books).  It was a huge success and a nice added bonus was that some of the guests contributed some incredible vegan dishes!!  This quinoa salad was one of them!


PUR Gum Giveaway!

We are so excited about aspartame free gum (that stuff is not good for you!) that we want to give some away to you! (more…)

Creamy Apricot Chai Smoothie

Apricots, fresh off of our local fruit trees, are everywhere right now! I was fortunate enough to get a big box picked directly off of a friend’s tree in the Okanagan, and froze three big bags for fall and winter.

This smoothie not only has all the benefits of these delicious little fruits, including eye health (Vitamin A), boosted immunity (antioxidants like Vitamin C) and fibre, but also the anti-inflammatory and DELICIOUS additions of cardamom, ginger and cinnamon, which are excellent for digestion as well.


The Vegan Experiment: Cousin Paula Enters Veganland

Join Cousin Paula as she experiments with a plant-based diet using the meal plans from our new recipe ebooks as a guide!


Peach-Infused Quinoa Salad

Zoe got creative in the kitchen last night! The result: A beautiful Peach- Infused Quinoa Salad with cashews, endive and avocado!


Grilled Potato and Corn Salad

This is the taste of summer! Potatoes on the grill have have such a lovely, smoky flavour. Throw in crunchy celery, grilled summer corn, fresh herbs, and toss with creamy vegan mayo and you have a decadent potato salad that is perfect for summer dinners.



Mung Bean Hummus with Sprouted Wholegrain Tortilla Chips


On a recent trip to Whole Foods, I decided to try to a new legume, one I had never purchased before. Behold the mug bean! Tiny little green ovals not unlike a tic-tac. I did some poking around on the web and found out that mung beans were considered healing in some cultures, and very prominent in Indian and Chinese cooking and an extremely nutrient dense legume. I also discovered that a popular way to eat them was in dip form. Below is my take on a mung bean hummus recipe that was super easy to make and very tasty with tortilla chips made from Ezekiel Wraps.


August Events Guide – Vancity 2013

Find out what’s happening in and around Vancity for the month of August!


Rice Paper Salad Rolls with Sweet n’ Spicy Dipping Sauce

I wanted to highlight fresh veggies in something other than a salad. The solution? Rice Paper Salad Rolls!


Healthy Carrot Muffins!

Well I just woke up and when I looked into my fridge I noticed a bag of carrots that were starting to look pretty dried out so I wanted to make use of them ASAP.  I decided to make some “healthy” carrot muffins for breakfast.  I sweetened them with iron and magnesium-rich molasses, didn’t use any salt (baking soda only) and added a whole lot of carrot to these bad boys.  You could definitely use some chopped nuts in this recipe too but I wanted to keep the fat content down.  The end result was ridiculously good.  This recipe will make about nine or 10 muffins.


The Vegan Project Releases Two Recipe E-Books!


Chocolate Chunk Cookies!

These vegan chocolate chip cookies are so moist and tasty that I just had to share them. They are great for kids, a potluck, or even to keep in the freezer and thaw when you have a sweet tooth. Thanks again to Cari Snell for this fantastic recipe!



Of course we ALL want and strive to create a nice, tight ass but hate to say that a perfectly-sculpted arse takes work!!  I can, however, truthfully state that a great way to develop a fabulous vegan rump roast (I’m talkin’ Field Roast quality) AND increase athletic performance without the use of any gym equipment is through PLYOMETRIC TRAINING!




Everyone loves a summer BBQ! Yes, even VEGANS! We at the Vegan Project like to think we’re skilled at throwing a pretty happenin’ summer BBQ so we’re sharing our best tips for impressing both vegans and meat eaters alike.


Pesto Plum Pizza with Balsamic Arugula + Plum Bistro Cookbook Giveaway!

This gorgeous Pesto Plum Pizza with Balsamic Arugula is a teaser from Chef Makini Howell’s recent gem, Plum: Gratifying Dishes from Seattle’s Plum Bistro. It’s a light summer pizza that’s easy to prepare AND super impressive!


Raw Vegan Truffles

Who doesn’t love a raw chocolate ball to satisfy that sweet tooth that so many of us have?  Even better when it can be healthy and guilt-free!   (more…)

The Vegan Project welcomes Zoe Peled!

I’m a Vancouver born-and-raised writer and marketing professional. I became vegetarian when I was twelve, and I’ve been vegan for (almost) four years.


Canada Day Barbecue ideas from The Vegan Project!

We are gathering our friends for a Canada Day Partio – A party on the patio celebrating all things Canadian!


Rosemary Yams with French Lentils

If you’re looking for a vegan potluck BBQ offering this summer, or even a quick vegan side you can throw together for dinner, look no further than this lovely Rosemary Yam dish with French Green Lentils. Added bonus: It took no longer than ten minutes to prepare!


Mushroom Risotto with Garlic Scapes – Guest post from [in the oven]!

So, this weekend we collected our first produce box from Organic Acres. We were particularly excited about the local garlic scapes, as we had never (that either of us can recall) eaten them before. We have been told they were similar to asparagus with garlicky tones. What more could you want?


The Vegan Project’s Bridget Burns no longer at Graze

Hi Friends!

It is with deep sadness that I let you all know that I am no longer at Graze Restaurant.  I was let go by Michael Lyons due to a personality conflict that was unfortunately, irreconcilable.   (more…)

Easy & Guilt-Free Raw Vegan Pear Pie

Well my bodybuilding competition is finally over which means it’s time to get back into my healthy vegan baking!  Those of you who know me know that I’m a HUGE dessert addict and I still can’t believe I managed to give up sugar for so long in order to win that show!


The Vegan Project Does Northern BC

Aaaand we’re back! Jacked on the Beanstalk: A Vegan Bodybuilding Adventure came to an end on Monday, and we’ve still got visions of beautiful BC countryside and orange, rippling muscles dancing in our heads. Most of all, we’re incredibly proud of our friend Samantha Shorkey for winning first place in her division at the Northern BC Classic! She competed all-natural (no fat burners or other funky drugs) and vegan against others who built their physiques with meat and perhaps even performance-enhancing supplements. A huge victory for vegan athletes everywhere!


Bon Voyage, #TeamShorkey!

The day has finally arrived! Jacked on the Beanstalk: A Vegan Bodybuilding Adventure is taking off! Salsa Sam and The Vegan Project hit the road from Vancouver today, stopping in Prince George tonight, and then onto Fort St. John to cheer Sam on as she competes in the Northern BC Classic bodybuilding competition on Saturday.


Quinoa Lentil Salad by Caring Nutrition

One of the best parts of being in Holistic Nutrition School is sharing lunches with my classmates and getting fresh new recipes.

This amazing Quinoa Lentil Salad is absolutely bursting with nutrition and flavour, and fairly quick to make as well.


Springtime Salad from [in the oven]

This recipe is a result of growing up with an abundance of fresh vegetables courtesy of my granddad. Watercress, asparagus and jersey royal new potatoes are all in season right now and I’m missing out. Tempting as it is to take a trip back to the UK to get my hands on some homegrown goodness this delicious salad will have to do for now.


Salsa Sam, Let’s Make a Meal!

Last night I was doing my nightly Instagram creeping when I came across the profile of Joel Rosa (@JDABIG1) a vegan firefighter/paramedic from Maryland who’s also big into crossfit and did I mention, a total hottie?  Joel’s instagram was filled with all kinds of plant-based food porn – and more specifically, great meal ideas for vegan athletes and bodybuilders.

This one in particular he titled the “Perfect Pick Me Up” but since it’s very much a salsa-based meal and I’m of course Salsa Sam and this is MY post, I’ve cleverly renamed it “Salsa Sam, Let’s Make a Meal.”


Vegan Bodybuilding Recipe: Greek-Style Roasted Asparagus

Recipe from “Salsa Sam” Shorkey

With the nice summer weather upon us, I would love to be sharing a fresh, new salsa recipe but alas, I am just one month away from competing in my first-ever bodybuilding competition so as you can imagine, my diet SUCKS and even something as healthy as salsa is unfortunately not allowed on this strict, boring diet plan. (more…)

Jacked on the Beanstalk: A Vegan Bodybuilding Adventure

vegan bodybuilding

We, the Vegan Project, are very proud to announce that our good friend Sam Shorkey (Salsa Sam) has been training her little vegan butt off in preparation for her first bodybuilding competition coming up on June 8 in Fort St. John, BC. We’ve watched her progress over these past few months and cannot believe how ripped and amazing she looks–all while staying completely vegan!


Cauliflower Mashup, Griddled Tofu and Greens from [in the oven]

Wanted to try something new and we were craving cauliflower and it led to this. It’s seriously good, we’re already planning when we’re going to make this dish again. Rosemary, juniper, sumac, fennel, garlic…mmm tempted yet? It has three main components, but with a bit of multitasking it shouldn’t take longer then 40 minutes to put together. Give it a good read through and you’ll be set! It’s well worth it.


Dandelion Greens and Wild Rice Salad

Dandelion Greens and Wild Rice Salad

Spring is a time for cleansing. It’s also a great time to get in touch with your senses. Dandelion greens not only have strong cleansing properties, but they also have a unique bitter taste, which can be enjoyed naturally, without a lot of sauces or condiments.

Allowing your tastebuds to become tuned in to the subtle flavours of natural foods is one of the best ways to make eating vegetables more enjoyable and less of a chore.


Smoky Walnut Lentil Loaf

Vegan Smoky Walnut Lentil Loaf

The ‘lentil walnut loaf’ I saw at the deli last week looked less than awesome. And it had margarine in it. As if! So I set about creating my own version – free of hydrogenated fats – and much more packed with nutrition.


Vegan Salad Tips – Grate it up!

One of the most challenging aspects of transitioning to a healthier diet is learning how to incorporate actual vegetables into your meals. It’s important to note that fresh vegetables should be a staple in a vegan diet – in any diet, ideally – and that transitioning to a vegan diet shouldn’t just exclude foods with animal products, but should include lots of plants. It’s sound, simple advice, but can be tough to follow!

Here at The Vegan Project, we aim to provide you with tips to make vegetables an easy addition to your day to day meal plan.


Chocolate Coconut Chia Pudding

Our vegan chia pudding recipe took a few tries – and some help from our readers – to make it a delicious treat.

The first couple attempts produced a somewhat snotty texture, but we found a couple key factors that can help eliminate the not-so-desirable traits of this trendy dessert.

The result of our trial and error is a creamy, sweet and delicious pudding that’s also high in fibre, protein, and cleansing qualities.


Vegan Home Spa

Spring is quickly approaching and you know what they say about Spring…New beginnings right? Well, we agree! We’ve been so busy with lots of new beginnings and it’s taking it’s toll. We’re tired, stressed and need a spa day. But seriously, spa days are expensive and we don’t have time for that! Thus, the home spa day is born. It’s uber easy to prep and you can use ingredients in your kitchen pantry. We’re featuring a moisturizing hair mask and an invigorating body scrub, which lets be honest, you probably need after those winter months!


Is It Time To Love Your Body?

Dear readers,

Since launching this website in 2009, we’ve continuously received feedback about how transitioning to a plant based diet has helped so many of you make positive changes in your lives. It’s amazing how this small shift can lead you to new and exciting adventures.

I’m Jen, on the right. Bridget and I run The Vegan Project. She’s the director and I’m the other girl in the pictures that comes up with yummy recipes.


Curried Cauliflower Leek Soup

Even though it’s getting warmer, I’m still craving nourishing, warm vegan soups. This Indian-style cauliflower version was so good I found myself still thinking about it the morning after having it for dinner. Now that’s a good recipe!

If you like a teensy bit of heat, this soup has just the right amount of spice. It’s fibre rich, and relatively low-calorie, especially considering its robust flavour.


Caramels by [in the oven] debut in Vancouver!

Here at [in the oven] we have been very busy these last few months, despite our apparent neglect to our facebook & twitter accounts. Nevertheless, we think it’s been worth it! We have developed a new product and we can’t hold it in any longer. We bring you…caramels!


Coconut Flax Cookies – Dehydrated!

I’ve been meaning to make sweet vegan treats in my dehydrator some time, and this recipe was a surprising success for a first – time trial.


Chocolate Peanut Butter Truffles

chocolate peanut butter vegan truffles

Lately, I’ve had a hankering for chocolate, and since I just bought some chocolate hemp powder, I thought I’d try using it to make some vegan truffles. I have also been on a peanut butter kick lately, so why not throw some of that good stuff in there, too? Oh god… I can’t stop eating them!!


Cinnamon Rolls (2 ways) from [in the oven] baking!

Hey guys, so we realized we’ve been sharing meal time recipe ideas for weeks now but no desserts! I mean, here we are claiming to be decent vegan bakers and haven’t shared a single recipe. Awkward!