We all have to go out sometime. A holiday party or get-together with friends can be daunting when you don't know what's on the menu. Do not depend on others to feed you. The key is planning!

Ask what the host is making/having and bring a mimicked version. It’s less stressful for the host and you know that you can eat it. You don’t want to feel left out or like you’re deprived while everyone else is enjoying their meal.

Do yourself a favor and buy the Prevent and Reverse Heart Disease Cookbook. There are countless delicious low-fat, plant-based recipes for every occasion. Prevent and Reverse Heart Disease


Please note, these are not necessarily the healthiest meals, they are more of a “party food” best case scenario; always whole food plant-based and low in fat, no oil.

1. You are going to a cocktail party where there will be finger food:

  • Bring an appetizer you can share and some rice crackers, baked tortilla chips or
    if you want to splurge some Mary’s Gone Crackers.


  • There will typically be cut up fruits and vegetables at the host’s house.

       Spinach Artichoke Dip Spinach Dip Recipe


  • Salsa and “chips” (which are just organic corn tortillas baked in the oven and broken into pieces.)


  • You can bring Engine 2 hummus or Whole Foods brand low-fat hummus.


This is a great website for recipes. Sometimes they include nuts and avocado so you may have to amend them

Forks Over Knives Snack Ideas


  • If you are a “sweets” person, bring a dessert. You can make these cupcakes without the frosting. Substitute a half-cup of applesauce for the olive oil, use cacao instead of cocoa powder and you can cut the sugar in half (there is a lot of sugar) or leave it as is. Again, the point is that you don’t feel left out.

Chocolate Cupcake Recipe This recipe is a tad better but still a treat Engine 2 Adonis Cake Recipe


2. You are going to brunch at someone’s house:


  • Either make a chickpea “omelet” from the Prevent and Reverse Heart Disease Cookbook or bring a sprouted bagel topped with low-fat hummus, tomato, and onion.


Chickpea Omelet Recipe:


1 cup chickpea flour (found in the bulk section of Whole Foods)

½ teaspoon onion powder

½ teaspoon garlic powder

½ teaspoon white pepper

½ teaspoon black pepper

1/3 cup nutritional yeast

½ teaspoon baking soda

1 cup water

3 green onions, chopped

4 ounces mushrooms

*You can use whatever vegetables you have on hand, it doesn’t have to be green onions and mushrooms



In a small bowl, combine the chickpea flour, onion powder, garlic powder, white pepper, black pepper, nutritional yeast, and baking soda. Add 1 cup water and stir until the batter is smooth. Heat a frying pan over medium heat. Pour batter into the pan as if making pancakes. Sprinkle 1 to 2 tablespoons of the green onions and mushrooms (or your choice of veggies) into the batter for each omelet as it cooks. Flip the omelet like a pancake. When the underside is browned, flip the omelet again and cook the other side for a minute. Serve your amazing Chickpea Omelet with tomatoes, spinach, salsa, hot sauce or whatever heart-safe, plant-perfect fixings you like.


3. The host is having tacos, fajitas or any type of Mexican food:

  • Bring Lightlife Mexican crumbles and Whole Foods organic fat-free tortillas and salsa. If time allows making lentil tacos (can of lentils with taco spices), or cook a pot black beans and use a hand blender to whip them into refried beans.

  • Bake organic corn tortillas in the oven until they are crisp and use them as chips.


4. You are going to a barbecue:

  • If they are making burgers bring Engine 2 frozen burgers, an Ezekiel bun and some homemade fries which are just potatoes and sweet potatoes cut up, placed on parchment paper on a cookie sheet and baked at 400 degrees for thirty minutes.

  • If they are having BBQ brisket, bring Upton Naturals BBQ Jackfruit. You can eat it on an Ezekiel bun or in a pita. Upton Naturals have a lot of products and most of them are oil-free; all of them are vegan.

  • Make the fat-free potato salad recipe from the Prevent and Reverse Heart Disease Cookbook. It’s made with 3 pounds of cubed cooked red potatoes, the “mayo” is 6 tablespoons of applesauce and a ¼ cup of Dijon mustard mixed together, 2-3 stalks of celery, ½ cup of minced shallots (you can substitute red onion or green onion if you don’t have shallots), fresh dill and pepper.


5. There is a pizza party:

  • Make a Flatzah (sprouted whole grain crust) or another type of similar crust with fat-free marinara and assorted vegetables. After it is cooked top it with garlic powder, red pepper flakes and arugula (rocket lettuce).


6. The host is making Italian food:

  • You can bring Rising Moon butternut squash ravioli or Engine 2 ravioli, topped with fat-free marinara. Throw some kale, spinach or peas into the boiling pasta water thirty seconds before it’s finished cooking for extra greens. Or you can simply bring Ancient Harvest brand pasta with fat-free marinara and eat the host’s salad. Use lemons, limes or balsamic vinegar for a dressing.


7. The host is having Chinese or Asian food:

This Pad Thai recipe is fabulous, just omit the oil Pad Thai Recipe


Here are some things to suggest if people really do want to cook for you:

  • Quinoa pasta (Ancient Harvest brand) with fat-free marina from a jar or veggies sautéed in white wine

  • Plain baked potato with salsa and a salad with vinegar, lemons or limes

  • Veggie Chili

"If You Fail to Plan,
You Are Planning to Fail."