In this episode, Audrey and Eden dive into the world of vegan baked goods—exploring everything from smart baking swaps to store-bought favorites. Whether you're a dessert devotee or a reluctant baker, there's something here for everyone. We break down how to replace dairy, eggs, and butter in baking, offer tips to improve your plant-based creations, and share some go-to recipes and products to satisfy your sweet tooth—without sacrificing your values or health goals.

Tracy's Peanut Butter Chocolate Chip Cookies

Almond Cake by The Buddhist Chef A fluffy, easy-to-make cake that uses almond flour for a light texture and added fiber.

Ube Pie by Sweet Simple Vegan A creamy, coconut-topped pie made with frozen purple yam (ube) for a unique, colorful dessert.

Vegan Cupcakes Take Over the World by Isa Chandra Moskowitz & Terry Hope Romero

Sweet Loren’s Cookie Dough Refrigerated, ready-to-bake (or ready-to-eat!) cookie dough—perfect for a quick treat.

Abe’s Muffins & Coffee Cakes Nut-free, school-safe vegan muffins, cakes, and snacks available at many major retailers.

Daiya Vegan Cheesecake Store-bought, plant-based cheesecakes for a no-fuss dessert option.

Egg Replacements:

• Binding: Flax egg (1 tbsp ground flax + 3 tbsp warm water), chia seed gel

• Leavening: Baking soda + vinegar, mashed banana

• Moisture/Richness: Applesauce, silken tofu, mashed avocado

Dairy Replacements:

• Milk: Almond, soy, oat, or any plant-based milk

• Butter: Plant-based butters, coconut oil (in moderation)

• Buttermilk: Plant milk + 1 tbsp vinegar or lemon juice

• Creams: Coconut cream, blended cashews

1. Start familiar – Try veganizing recipes you already know and love.

2. Make one swap at a time – Don’t overhaul everything on your first try.

3. Understand ingredient roles – Know if an egg is for binding, leavening, or moisture.

4. Measure carefully – Baking is chemistry, so ratios matter.

5. Let batters rest – Especially when using alternative flours or no gluten.

In this episode, we're joined by Audrey Lawson-Sanchez (Executive Director of Balanced.org) to talk about the health and environmental risks of processed meats, why they're still so common on school and hospital menus, and how to start making simple, satisfying swaps. From evidence-based insights to easy plant-based alternatives, we cover everything from Beyond sausages and tempeh bacon to jackfruit, carrot hot dogs.

• Balanced.org

• Rainbow Plant Life

• IARC Processed Meat Classification (2015)

• Gonzalez et al., Food Research International (Review on meat and cancer)

• Zang et al., British Journal of Nutrition (2023) – Processed meat and chronic disease

• NCI et al., International Journal of Environmental Research and Public Health – Processed meat and depression

• Lightlife Tempeh Bacon

• Jack & Annie’s – Jackfruit-based meat alternatives

• Simple Truth Eggplant Bacon

• Sweet Earth Benevolent Bacon

In this episode, Eden is joined by Audrey Lawson-Sanchez, Executive Director of Balanced, to explore the often-overlooked impacts of poultry consumption—from health and nutrition to antibiotic resistance, food safety, and environmental concerns. They discuss nutrition and health implications, factory farming risks, pandemic potential, and how menus can move beyond chicken to healthier, more sustainable options. It's all about progress, not perfection—and this conversation is packed with practical tips, favorite swaps, and big-picture insights.

• "What’s Wrong With Factory Farming?" – Public Health Ethics (2015)
• We Are the Weather by Jonathan Safran Foer
• You Are What You Eat – Netflix docuseries
• The Smell of Money – Documentary on factory farming

• Meati Foods
• Daring Foods
• Banza Pasta
• Rebellyous Foods

We're talking all things eggs — why prices are up, what bird flu has to do with it, and how to swap them out with delicious, plant-based alternatives for cooking and baking. 🍳🌱

Season 1 Episode about eggs

Sources:

• NIH: Choline in Plant Foods

• USDA: Bird Flu Updates

• FDA: Bird Flu in Dairy

Products & Companies Referenced:

• FOLKE (Vancouver)

• Watercourse Foods (Denver)

• JUST Egg

• Bob’s Red Mill

• Wonder Eggs

• Vegan Cupcakes Take Over the World

In this episode, we'll explore the science and practicalities of plant-based eating for older adults—covering everything from nutrition, muscle preservation, cognitive health, and longevity strategies inspired by the Blue Zones.

• How to make plant-based meal prep easy and enjoyable
• Is it safe to go plant-based at any age?
• Nutrients to watch: Protein, Calcium, B12
• How diet and movement work together to prevent sarcopenia and cognitive decline
• Lessons from The Blue Zones—what the world’s longest-living people eat and do daily
• Practical resources: meal delivery services and building community support

• The Blue Zones Documentary – Netflix
• How Not to Age by Dr. Michael Greger – Book Link
• MicroRNA & Plant-Based Diets Study – Liu et al. (2020) Precision Clinical Medicine – Read Here
• Nutritional Prevention of Cognitive Decline Study – Dominguez et al. Nutrients Journal – Read Here
• Lessons from the Blue Zones & Lifestyle Medicine – Cruzi et al. American College of Lifestyle Medicine – Read Here

• Meal Delivery Services: Purple Carrot, Whole Harvest, Vistro
• Insurance & Medically Tailored Meals: Check if your health plan covers plant-based meal services
• Find a local plant-based community: Meetup | PlantPure Communities

Is it safe to stay plant-based during pregnancy? This episode explores the latest research and share practical tips to help you confidently navigate a plant-based pregnancy. Learn about key nutrients, managing morning sickness, and the surprising benefits of plant-based diets for moms and babies.

References:

Adherence to plant-based diet during pregnancy and risk of gestational diabetes: a prospective birth cohort study

Prepregnancy Plant-Based Diets and Risk of Hypertensive Disorders of Pregnancy

In this bonus episode, we dive into the world of plant-based dinners, sharing our favorite go-to meals, comfort food classics, and practical tips to simplify your cooking routine. Whether you’re a seasoned pro or just starting your plant-based journey, there’s something for everyone!

In this episode, we're learning from Dr. Noemi Adame, also known as the "Veggies Over Pills" doctor. Dr. Adame shares her inspiring journey to plant-based living and how she integrates this lifestyle into her pediatric practice. From tips on fueling active families to addressing common myths about protein, dairy, and fruit, this conversation is packed with actionable insights for parents and health enthusiasts alike.

Plus, hear about her innovative programs like Camp Veggie, designed to teach kids about the connection between food and wellness.

Resources Mentioned:

• Visit Dr. Adame’s practice: www.culverpediatrics.com
• Follow @CulverPeds on Instagram and Facebook for more updates.