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Before taking on any new eating regime, it’s critical to have an abundance mind-set instead of one that is focused on scarcity, lack, and deprivation. Here’s what I mean by this – instead of seeing a list of a foods that you shouldn’t eat, put the focus on all the endless possibilities of what you CAN add in – foods you’ve never even sampled before.

Plant-based eating is an exciting world of new tastes. If cooking was a boring chore before, it’s about to get interesting. Focus less on the foods that you’ve been eating since you were a young’un and think of nature and variety. Work at your own pace by crowding out the unhealthy foods by adding in more of the good stuff.

There are 4 buzzkill foods making the general population feel fat, fatigued and depressed. These foods are:

  • Cow’s Milk
  • Eggs
  • Meat
  • Cheese

Let’s take a look at the facts of each and why they’re wreaking havoc with your body systems.

IMPORTANT NOTE – this information isn’t written in an attempt to scare, but to inform.

Cow’s Milk

Cholesterol & Coronary Health
Cow milk contains cholesterol yet humans produce all the cholesterol needed by the body. An excess of cholesterol has been proven to lead to cardiovascular disease.

Inflammation and Intolerance
Nutritionally, humans do not need to drink milk from a cow. We are the only mammal still consuming milk beyond weaning. Most of us lose the ability to produce lactase (the digestive enzyme which breaks down lactose) by the time we’re in our teens and early twenties. Without lactase, consuming dairy products can cause destructive inflammation – e.g. “lactose intolerance”

Osteoporosis and Bone Fractures
Contrary to what we’ve always been told, calcium from dairy products is not as well absorbed by the body as that from dark green leafy vegetables. Research has found that countries with the highest cow’s milk consumption also have high rates of osteoporosis and bone fractures. This is because the milk contains nutrients that interfere with calcium balance. Dairy protein and sodium increase the urinary excretion of calcium.

Obesity and Diabetes
Cow’s milk is higher in saturated fat and calories than non-dairy alternatives. The low-fat options often contain added sugar to make them taste more like whole-fat dairy products. Even though skim milk might have less fat, the added sugar spikes insulin levels which can cause you to eat more. Consuming excess sugar increases the risk of obesity and developing type 2 diabetes

Cancer Promoting
Studies conclude that casein (a protein found in cow’s milk) promotes cancer in all stages of development. According to research, the only safe protein that does not promote cancer is plant based.

Mucus Forming
Cow’s milk is mucus forming – particularly bad for those with respiratory problems like asthma. It has been linked to allergies, acne, constipation, obesity, ear infections, diabetes and various other diseases. Testing of cow milk has shown it to contain traces of pus, blood, hormones and antibiotics – not things that our human body needs.


Cholesterol & Coronary Health
One large egg contains about 185 mg of cholesterol. High cholesterol in our diet negatively impacts coronary function. Studies show that egg yolk consumption increases plaque build-up in the arteries almost at the same rate as cigarette smoking.

Type 2 Diabetes
Clinical trials have found that regular egg consumption increases the risk of developing type 2 diabetes.

Liver Function
The fats in eggs may directly harm your liver, leading to cell death, inflammation, and eventually liver cirrhosis. The cholesterol concentrated in egg yolk can directly harm your liver as well.

Food Poisoning
Salmonella is bacteria that can cause food poisoning and is frequently found on the outside as well as on the inside of eggs. Consumers of eggs are more susceptible to food poisoning and the risk is heightened if they also eat other animal products.

The body sees egg protein as a foreign invader, which can activate your immune system directly increasing inflammation in the body and the risk of chronic illness.

Female Reproductive Issues
Eggs have been linked to some female reproductive diseases including fibroid tumors, uterine cysts, breast cancer, cancerous tumours, and menstrual irregularities. Not surprising given that egg development is a chicken’s “menstruation” process for disposal of its waste (i.e. an unfertilized egg).


A study from Harvard School of Public Health found an association with red meat consumption and increased risk of a shortened lifespan. High protein intake is linked to increased diabetes and overall mortality. Plant derived proteins are associated with lower mortality than animal-derived proteins.

Food Poisoning
Eating animal flesh puts you at more risk of contracting salmonella, staph, E.coli and listeria.

Cholesterol & Coronary Health
LDL cholesterol in the blood may be the single best indicator of heart disease risk.
Meat (white or red) increases LDLs because of its high levels of trans fat, saturated fats and cholesterol. The red meat we ingest has carnitine that interacts with our gut bacteria, forming trimethylamine. It is metabolised by our liver into what’s called TMAO. TMAO assists in the formation of cholesterol plaques in our blood vessels, meaning we become at more risk of heart attack, stroke and death.

But it’s not just red meat. Humans get most exposure to mercury from the methylmercury in contaminated fish. In adults, this can cause damage to the nervous system, immune system and heart. A 2013 study found unsafe levels of mercury in 84% of all fish.

Cancer Promoting
Meat eaters appear to be at a higher risk for certain cancers. This is likely due to the high levels of nitrosamines, which are carcinogenic compounds found in processed meats. When cooking muscles (especially chicken) it is the carcinogenic chemicals formed that may pose the danger.


According to studies, women who ate one portion of full-fat dairy a day were 64 per cent more likely to die from any cause – not just breast cancer.

Cows naturally produce morphine, codeine, and other opiates (aka “drugs”) in their livers. These most often end up in their milk and are found at higher levels in cheese. Any symptoms and desires you have to consume it won’t be because you are needing it but because you are having chemical and physical withdrawals.

Cancer Promoting
In “The China Study,” Dr. T. Colin Campbell explains the link between the occurrences of cancer and consumption of animal protein. What he was able to find was that casein — which is 85 percent of the protein in cheese — promoted cancer in all stages of its development.

The American Journal of Clinical Nutrition states: “Some dairy products (such as whole milk and many types of cheese) have a relatively high saturated fat content, which may increase cancer risk. Milk products may also contain contaminants such as pesticides which have carcinogenic potential. Also growth factors such as insulin-like ‘growth factor I’ which have been shown to promote breast cancer cell growth.”

Osteoporosis and Bone Fractures
Many people eat cheese (and other dairy items) because they think they need them to maintain bone strength. But research has found that countries with the highest dairy consumption also have high rates of osteoporosis and bone fractures. This is because dairy contains nutrients that interfere with calcium balance. Dairy protein and sodium increase the urinary excretion of calcium which is exactly the opposite of what we’ve always been lead to believe by the dairy industry.


Removing these 4 foods from your diet will give you the biggest bang for your health buck. Once you’ve eliminated one, move on to the next, and so on until eventually all 4 are replaced with healthier alternatives.

Chickpea & Vegetable Quiche













Chickpea & Vegetable Quiche

  • 1 package firm tofu (rinsed and drained)
  • 1 package silken tofu (rinsed and drained)
  • 1 425g can chickpeas (rinsed and drained)
  • 2 cups mushrooms, chopped
  • 1 head broccoli, chopped
  • 2 cups red capsicum, diced
  • 2 cups baby spinach
  • 2 small brown onions, diced
  • 1/2 cup plant-based milk
  • 6 tablespoons nutritional yeast
  • 1 teaspoon pepper
  • 1 teaspoon kala namak (black salt) (optional)
  • 1 teaspoon sea salt (double the amount if not using kala namak)
  • 4 teaspoons turmeric
  1. Preheat oven to 220C/425F. Line a casserole dish with baking paper.

  2. Using a bit of water, saute onion, broccoli, capsicum, spinach and mushrooms in a pan for 5 or 10 minutes until cooked.

  3. In a blender, blend milk, tofu, chickpeas, nutritional yeast, salt, kala namak (if using), pepper and turmeric until smooth.

  4. Add the blended ingredients to the pan of cooked vegetables and mix gently to combine.

  5. Transfer mixture to the casserole dish and season with salt and pepper.

  6. Bake for about 30 minutes until centre is cooked through. Garnish with fresh parsley and serve. It holds together best when served cold.

Wishing you a healthy week ahead, filled with abundance and opportunity.




If you need support switching these 4 foods out, then shoot me a message and let’s talk.

In Gratitude,

Gabrielle xo