Episode 24 – Can Eating Plant Foods Reduce the Risk of Breast Cancer

Episode 24 – Can Eating Plant Foods Reduce the Risk of Breast Cancer

Listen to “Can Eating Plant Foods Reduce the Risk of Breast Cancer?” on Spreaker.


Breast cancer is the most diagnosed cancer. Approximately 13% of women will be diagnosed with female breast cancer at some point in their life. Is there such a thing as an anti-cancer diet and more specifically, can plant based eating reduce the risk of breast cancer? Find out with guest Easter Ho, ND, IFMCP. From breast cancer risk factors to current scientific research and specific food examples, Dr. Ho provides important prevention information that you don’t want to miss.

 In this episode you’ll hear:

2:15 – How common is breast cancer today?

3:20 – Breast cancer risk factors

4:40 – Is there such a thing as an anti-cancer diet?

7:45 – Does plant based eating reduce the risk of breast cancer?

10:30 – Fiber

11:35 – Isoflavones and is organic recommended for soy products?

12:30 – Is organic produce recommended?

16:30 – Does the link between diet and breast cancer change depending on the type of breast cancer?

18:00 – Dr. Ho’s prevention suggestions

19:40 – Herbs and spices

20:30 – Specific food recommendations for breast cancer prevention

Guest Link: www.dreasterho.com

As referenced in this episode:
For more about algae: http://alternativefoodnetwork.com/plant-based-diet/episode-5-algae-the-food-of-the-future/

For more on the health benefits of spices: Episode 18 of “Doctors+”: http://alternativefoodnetwork.com/doctors-plus/

Sound Recording and Editing: Will Crann

Episode 23 – Top Plant Based Food Trends

Episode 23 – Top Plant Based Food Trends

Listen to “Top Plant Based Food Trends” on Spreaker.


What’s trending in plant based foods for 2022? Kory Zelickson, the co-founder and CEO of Vejii Holdings, lets us in on what’s hot in plant based products.

In this episode you’ll hear:

2:00 – How Kory began his plant based journey

4:00 – The top trending food categories on Vejii

5:00 – Is the next generation of plant based foods healthier?

6:30 – Cheese alternatives

10:00 – Price of products on shopvejii.com

13:40 – Frozen goods shipping

16:10 – Kory’s favourite plant based foods and cooking tips

Sound Recording and Editing: Will Crann

Episode 22 – Save Money on Plant Based Groceries

Episode 22 – Save Money on Plant Based Groceries

Listen to “Save Money on Plant Based Groceries” on Spreaker.


Let’s help you save money on groceries. In a climate of rising food prices, we take a look at where plant based foods fit into this landscape and how to do plant based on a budget. Guest Colleen Montgomery, a Clinical Exercise Physiologist, Certified Plant Based Health Coach and owner of Wellness Within LLC, provides meat v. plant based comparisons with great money saving tips and recipe ideas.

In this episode you’ll hear:

3:15 – Eating plant based foods is expensive: Fact or fiction?

5:15 – Cost comparison: Ground beef v. tofu, lentils and black beans

6:50 – Will plant based proteins give me enough protein?

8:40 – Tofu summer rolls

9:45 –  Lentil tacos

13:30 – Budget friendly pantry staples

18:30 – Top spices to have in your pantry

21:20  – Colleen’s thoughts on buying organic

22:05 – Buying in bulk

22:40 – Buying produce in season

23:05 – Should you buy frozen fruits and vegetables

23:25 – Comparison Shopping: App downloads and digital coupons

24:15 – Batch cooking

24:45 – Limiting your food waste

26:15 – Do plant based foods freeze well?

Guest link: https://www.wellnesswithinhealthcoach.com/

Another episode with Colleen: http://alternativefoodnetwork.com/plant-based-diet/episode-18-heart-health-benefits-of-a-plant-based-diet/

As referenced in this episode:For 25% off on a year subscription to Prevention Magazine, enter code “PLANTS” at checkout at prevention.com/plants (limited time only). 

Plant Based Pantry Essentials: http://alternativefoodnetwork.com/plant-based-diet/episode-12-plant-based-pantry-essentials/

Environmental Working Group “Dirty Dozen” List: https://www.ewg.org/foodnews/dirty-dozen.php


Sound Recording and Editing: Will Crann

Episode 21 – Plant Based Recipes for the BBQ

Episode 21 – Plant Based Recipes for the BBQ

Listen to “Plant Based Recipes for the BBQ” on Spreaker.


Love to grill? From main dishes to sides, plant based lifestyle coach, author and CEO of VegInspired, Kathy Davis, shares delicious plant based BBQ ideas and even lets us in on her plant based burger recipe.

In this episode you’ll hear:

2:55 – Plant based alternatives including veggie burgers, tempeh BLT and carrot dogs

6:45 – Black bean burger recipe

12:30 – Be in control of your BBQ experience and have enough to eat

13:20 – Plant based BBQ side dishes including grilled potato salad, whole grain pasta salad with oil free dressing and guacamole

16:50 – Grilled vegetable skewers with tofu

17:30 – Pulled jackfruit sandwich

20:20 – Kathy’s cookbooks

21:00 – Kathy’s free meal plan for download

Guest link: https://www.veginspired.com/

Another Plant Based Diet episode with Kathy: What Does Whole Food Plant Based Mean

Sound Recording and Editing: Will Crann

Easy Recipes Under $10

By Natalee Goodman

 It’s all over the news: grocery prices are on the rise. It should be comforting to know that this doesn’t have to stop you from making delicious and nutritious meals for yourself, your family, or your friends.

At Alternative Food Network, we believe it doesn’t take expensive ingredients to make amazing meals that everyone will enjoy, and we want to share versatile and delicious meal ideas with you. No matter what your budget is, and even if you’re on a tight schedule, Alternative Food Network has the content you need to make healthy happen.

Oven Roasted Broccoli and Peppers
Our first recipe is oven-roasted broccoli and peppers. This dish can be whipped up in minutes and paired with your favourite rice or grain as well as an inexpensive protein like chickpeas.

●      1 Broccoli crown
●      2 Bell peppers
●      Asian spice blend
●      Olive oil
●      Salt and pepper to taste

1. Preheat your oven to 400 degrees Fahrenheit.
2. Cut your broccoli into florets and add to parchment lined baking sheet.
3. Core and slice bell peppers into one inch strips and add to lined baking sheet.
4. To the broccoli and pepper add a drizzle of olive oil, Asian spice blend, and salt & pepper to taste. Toss well.
5. Add to preheated oven for 10 minutes.
6. After 10 minutes, remove from oven and toss again. Before adding back to the oven for another 10 minutes, increase the temperature to 425 degrees.
7. Remove and serve immediately.
Watch us make it here: https://www.youtube.com/watch?v=NhsStRqOmc0

Vegan Chicken Salad with Chickpeas
Our vegan “chicken” salad is packed with protein! This salad is made with inexpensive chickpeas and can be served with crackers, on bread, or with your favourite veggies.

●      1 can of chickpeas
●      2 tbsp vegan mayo
●      1 tbsp mustard
●      1/4 cup of diced red onion
●      Salt and pepper to taste
●      1/2 avocado (this will make a creamier mock chicken salad!)
●      1/4 cup of celery
●      1/4 cup halved cherry tomatoes
●      2 tbsp diced olives

1. Mash your chickpeas with a fork.
2. Add mashed chickpeas, mayo, mustard, diced onions and any optional ingredients to a large bowl and mix well.
3. Add salt and pepper to taste and mix again.
4. Serve!

Watch us make it here: https://www.youtube.com/watch?v=NtOP_mABBmw

Falafel with Chickpea Salad
Falafel can be found in the frozen section of almost any grocery store and can be easily baked in the oven and added to a chopped salad. It’s also great for cost-conscious food lovers who also need a protein kick!

●      1 unit frozen Falafel, cooked
●      1 can chickpeas, drained
●      1 avocado
●      1/2 cucumber, chopped
●      1/3 cup cabbage, shredded
●      1/4 cup green onion
●      1/3 cup diced tomatoes
●      1 tbsp olive oil
●      Salt, pepper & your favourite spices to taste
●      low-sodium tomato sauce
●      ketchup
●      cilantro

1. Combine all ingredients except for falafel. Mix well.
2. On a plate, add your salad and top with falafel and topping. Enjoy immediately.

Asian Cucumber Salad with Kimchi
Our Asian Cucumber Salad with Kimchi is fantastic with rice and your favourite protein. We love this recipe because there tends to be leftover kimchi that can be kept in your fridge for months, allowing for this recipe to be made again and again!

●      200 grams/1 cup carrots, sliced
●      133 grams/1/2 cup kimchi
●      1/2 an English cucumber
●      1 tbsp rice vinegar
●      2 tbsp olive oil
●      salt & pepper to taste

1. Peel and thinly slice carrots into rounds. Halve cucumbers lengthwise and slice.
2. In kimchi container, cut kimchi with kitchen scissors until finely diced.
3. Combine carrots, kimchi, and cucumbers in a large bowl. Add rice vinegar and olive oil to bowl along with salt & pepper to taste.
4. For a more flavourful dish, allow to sit at room temp for 5-10 minutes, stirring occasionally. Serve.
Watch us make it here: https://www.youtube.com/watch?v=NWLxXyEWjTU

Catch-All Veggie Stir-Fry
Lastly, we are showcasing our favourite Friday meal: a delicious and nutritious veggie stir-fry.
A stir-fry is a great way to use up all of the leftover veggies and protein in your fridge from the past week. Have some broccoli, tomatoes, bell pepper, or chickpeas leftover from one of our other recipes this week? Add it to this recipe! Toss your veggies and grain of your choice with soy sauce, a tablespoon of whatever oil you have on hand as well as some optional hot sauce like sriracha, and mix well with a wooden spoon until everything is combined and heated through. Serve Immediately.

You don’t have to spend exorbitant amounts of money to get a great meal on the table. Another way to enhance your meals is with spices! These commonly last more than just one use and are extremely versatile – they can transform and elevate any dish! To learn more about spices, be sure to check out podcast Episode 18 of Doctors+, The Health Benefits of Spices here: http://alternativefoodnetwork.com/doctors-plus/.

All content provided or opinions expressed are for informational purposes only and are not a substitute for professional medical advice. Please seek advice from a qualified healthcare practitioner. 

Episode 20 – Mineral vs. Chemical Sunscreen

Episode 20 – Mineral vs. Chemical Sunscreen

Listen to “Mineral vs. Chemical Sunscreen” on Spreaker.


What is the best sunscreen? Co-Founder and CEO of Thrive Natural Care, Alex McIntosh, explains the differences between mineral and chemical sunscreen, and provides tips on what to look for in a sunscreen that not only protects you from the sun but is also safe to use. With his company’s mission to “leave things better than we found them”, Alex also explains Thrive’s regenerative business model that helps restore degraded ecosystems and communities in Costa Rica.

In this episode you’ll hear:

2:30 – Thrive’s mission and regenerative business model

4:50 –  Alex’s journey to starting Thrive Natural Care

7:30 –  The multi-pronged approach to reducing skin inflammation

11:45 – Difference between mineral and chemical sunscreens

13:10 – Unsafe chemical sunscreen ingredients

14:30 – Pros & cons of mineral sunscreen

17:30 – Non-nano zinc oxide explained

19:45 – Plant based sunscreen ingredients and antioxidants

23:10 – How Thrive’s business model helps re-couple growth with health

27:00 – What you should look for on sunscreen packaging

28:00 – Impact of sunscreen on coral reefs

Sound Recording and Editing: Will Crann

Episode 19 – Plant Based Nutrition for Children with Else Nutrition CEO and Co-Founder Hamutal Yitzhak

Episode 19 – Plant Based Nutrition for Children with Else Nutrition CEO and Co-Founder Hamutal Yitzhak

Listen to “Plant Based Nutrition for Children with Else Nutrition CEO Hamutal Yitzhak” on Spreaker.


If you know a baby or child with food intolerances, allergies, skin sensitivities and growth or stomach problems, this episode is for you. Esther chats with the CEO of Else Nutrition, Hamutal Yitzhak, about the story behind Else and the benefits of a whole food plant based formula for children. Hamutal is a serial entrepreneur and inventor who has dedicated most of her professional life to infant and child nutrition.

In this episode you’ll hear:

1:10 – The story behind Else Nutrition

4:45 – The formula explained

6:35 – Intolerance v. allergy and statistics about dairy and soy allergies in children

9:40 – About infant formula

11:25 – Benefits of a whole food plant based formula for growth problems, skin sensitivities and gastric problems

12:35 – Sugar content

13:25 – How sustainable is an almond based formula v. a dairy formula?

14:35 – Upcoming product lines for Else

16:20 – Discount code

Sound Recording and Editing: Will Crann

Episode 18 – Heart Health Benefits of a Plant Based Diet

Episode 18 – Heart Health Benefits of a Plant Based Diet

Listen to “Heart Health Benefits of a Plant Based Diet” on Spreaker.


“Studies show that every step you take in the direction of a plant based diet can improve your health,” according to guest Colleen Montgomery. Colleen is a Clinical Exercise Physiologist and Certified Plant Based Health Coach who chats about lowering blood pressure and cholesterol naturally with a plant based diet to prevent and even reverse heart disease. She offers cooking tips and recipes, including a wonderful “No-Cheese” vegan dip which she prepares live during the episode.

In this episode you’ll hear:

In conversation with Colleen Montgomery

2:00 –  Colleen’s work with cardiac patients

4:30 –  Heart disease: How much is genetic v. lifestyle?

7:00 –  Why Colleen is a plant based diet proponent

11:15 – Overcoming the challenges of adopting a plant based diet

In the kitchen with Colleen – Colleen’s No-Cheese Dip

16:10 – How long should you soak cashews

17:55 – Ingredients for no-cheese vegan dip

18:35 – Vegetable ideas for dipping

19:30 – Making the dip

20:40Nutritional yeast as a cheese alternative

Sound Recording and Editing: Will Crann

Episode 17 – Chinese Medicine and Plant Based Eating

Episode 17 – Chinese Medicine and Plant Based Eating

Listen to “Chinese Medicine and Plant Based Eating” on Spreaker.


How does plant based eating fit into the practice of Chinese Medicine? What foods should we be eating in different seasons? In this episode, Ellen Goldsmith, an educator, licensed acupuncturist and Chinese herbalist, and author of Nutritional Healing with Chinese Medicine, discusses the basic principles of Chinese medicine and the interplay with nutrition. She explains how it differs from the Western approach and elucidates the concepts of yin and yang, qi, seasonal eating  and the thermal nature and flavour of food.

In this episode you’ll hear:

 2:30 – Basic principles of Chinese Medicine

3:10 – Yin and yang explained

4:25 – Role of food therapy in Chinese Medicine

5:05 – Where does plant based eating fit in?

5:50 – Difference between Chinese dietary therapy and the Western approach?

10:20 – Seasonal eating with examples of what to eat in winter

13:10 – Recipe examples from Ellen’s book

18:00 – Seasonal eating for spring, summer and fall

23:00 – Qi explained

26:00 – How long does it take to see results from Chinese dietary therapy?

Episode 16 – Clean Haircare with World Hair and Skin Founder Brian Phillips

Episode 16 – Clean Haircare with World Hair and Skin Founder Brian Phillips

Listen to “Clean Haircare with World Hair and Skin Founder Brian Phillips” on Spreaker.


What chemicals are lurking in your shampoo and other haircare products? Do you have skin issues? In the third of three episodes on clean beauty, we chat with celebrity hair designer and World founder, Brian Phillips. After ten years being a hairstylist, Brian developed contact dermatitis on his hands. The culprit? Fragrance in haircare products. Brian shines a light on the over-marketing and greenwashing in the haircare industry and discusses how suffering from his skin condition led him to research and create a line of multi-purpose, non-toxic hair and skin products.

In this episode you’ll hear:

1:50 – How Brian’s contact dermatitis caused by fragrance in haircare products led him to create his own line of hair and skin products

6:20  – Over-marketing and waste in the haircare industry

10:30 – Haircare ingredients and their link to illness

13:40 – State of regulation of toxic chemicals: Canada v US

16:30 – What is the biggest offender in haircare products? Colour? Hair straighteners?

22:30 – Gluten free and vegan haircare

25:00 – What’s not plant based in haircare products

29:00 – Brian’s top ingredients to avoid in shampoos and conditioners