Ordinary Vegan Podcast

Ordinary Vegan Podcast - Are you sick of being sick? Do you want more energy? Do you want to treat yourself with more compassion? Ordinary Vegan addresses all aspects of eating and living healthfully. Each episode addresses commonly asked questions about being vegan, including food, cooking, recipes and nutrition. This unique podcast empowers and inspires the listeners to live a long, healthy life that is also kind to the planet and animals.
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Dec 6, 2017

They say the secret to happiness is helping others. If that is true, Dr. Michael Greger must be one of the happiest men in the world. The great lengths that he goes to help people understand the connection between nutrition and chronic disease is unrivaled.

If you are not familiar with Dr. Michael Greger, here is some background.

A graduate of Cornell and Tufts University School of Medicine, Dr. Greger has been published in a vast amount of scientific journals, testified before Congress and lectures at countless symposiums. He was even an expert witness in the infamous Oprah Winfrey meat defamation lawsuit.

In his downtime, he can be found constructing policy initiatives as Director of Public Health and Animal Agriculture for the Humane Society. 

He also wrote a best selling book called “How Not To Die” which explains why the top 15 causes of death in the USA can be treated, prevented and even reversed with plant-based nutrition. 

He also runs the popular website, a nonprofit, science-based public service providing free daily videos and articles on the latest in nutrition research. features hundreds of impeccably researched and easily understandable videos that cover every facet of nutrition and health. 

In the next week or so he will be releasing yet another book called the “How Not To Die Cookbook" which has already been named the best cookbook of the year by the New York Times.

Oh by the way 100% of fees and proceeds he receives from speaking and book sales are donated to charity.

Another powerful testament to Dr. Greger’s love of helping people get well.

And obviously, Dr. Greger is a very busy man, so I felt very honored that he took some time to stop by the Ordinary Vegan podcast. 

Specifics covered today include breast cancer, soy consumptions, Parkinson's disease, prostate cancer, suicide, mental health, and auto-immune disease among others.

You can purchase Dr. Michael Greger's books on Amazon - link here.

Today's recipe, My Favorite Vegan Mushroom Gravy Recipe For the Holidays, can be found here

You can find all my recipes, nutritional advice, podcasts, show notes and vegan essentials on my website

Make sure you subscribe on iTunes or sign up here, so you don't miss any of Ordinary Vegan's podcasts.


Nov 22, 2017

Confused about carbohydrates? Well you are not alone and learning what good carbohydrates are is the key to a successful healthy diet.

To understand why carbs often get a bad rap, first, we need to be aware of the different types of carbohydrates.  

Why is this important?

Because carbohydrates are our body’s primary source of energy. If you eat healthy carbs, as part of a balanced diet that includes protein and fat, your body will function the way it should. 

If you consume unhealthy carbohydrates, you can develop serious health issues including diabetes, auto-immune disease, and obesity.

In today’s podcast, we break it down. Learn which foods are good carbohydrates and how they contribute to weight loss, normal blood sugar and energy.

We will also learn where all the bad carbohydrates are hidden and which foods to avoid.

If you found this podcast information helpful today, please share on social media and consider writing a review in iTunes.

The more reviews we receive, the more visibility and higher ranking iTunes gives our podcasts.

Please join our healthy and supportive community on Facebook – We are over 313,000 strong and growing – here is the link. I am now doing a Facebook Live Cooking Show every Friday at 3pm PST so please try to join us.

If you have any questions or comments for Ordinary Vegan, email me at I love hearing from you and appreciate your reviews, feedback and kindness.

Thanks so much for joining us today. I hope this podcast and all my podcasts help you live a long and healthy life.

You can support today’s podcast sponsor by visiting

Pema Chodron - When Things Fall Apart

Dr. John McDougall - The Starch Solution


Nov 14, 2017

Nathan Runkle is an American animal rights advocate. At the ripe old age of fifteen he founded Mercy For Animals

Reared on a farm in rural Ohio, Nathan has a deep connection with farmed animals. His advocacy and his organization is responsible for sparing 22 million animals from cages and mutilation, thanks to corporate policy victories. His organization is also responsible for freeing 31 million animals from cages annually, thanks to new laws promoted by Mercy For Animals. 

Nathan believes that a world in which all animals are treated with kindness and compassion is coming into view. 

Today, we listen to this man’s inspiring story and get his opinion on everything from lab-grown meat to how we can all help animals from inhumane treatment.  

Nathan just released a new book called “Mercy For Animals: One Man’s Quest To Inspire Compassion and Improve the Lives of Farm Animals.”

You can purchase Nathan's book here on Amazon.

If you found this podcast information helpful today, please share on social media and consider writing a review on iTunes.

The more reviews we receive, the more visibility and higher ranking iTunes gives our podcasts.

Please join our healthy and supportive community on Facebook - We are over 313,000 strong and growing -Here is the link.

If you have any questions for Ordinary Vegan, email me at 

Please sign up here to receive all of Ordinary Vegan's free delicious plant-based recipes.

Thanks so much for joining us today. I hope this podcast and all my podcasts help you live a long and healthy life.


Nov 8, 2017

New research suggests that when to eat a meal plays a significant role in predicting weight loss or gain.

I am not a big fan of counting calories on a plant-based diet because I believe a healthy vegan diet is a path to lifelong weight control.

But the idea of when to eat your calories could make sense for some people who haven't been able to lose weight on a plant-based diet or have problems sleeping.

Today I share with you a lot of research I have been doing on weight loss and weight gain, and it has been fascinating.

What I have discovered is that that there is a science behind when to eat to lose weight.

Have you ever noticed that you tend to feel energized and drowsy around the same times every day? This is your circadian rhythm at work. Your circadian rhythm is a 24-hour clock that is running in the background of your brain. It is also know as the sleep-wake cycle.

In the last 15 years, there's been a wealth of evidence suggesting that abnormal or impaired circadian rhythms can bring an increased risk for many illnesses including cardiovascular disease, type-2 diabetes, obesity and even emotional dysregulation.

Find out when to eat your meals to maximize weight loss, sleep better and decrease your risk for chronic disease in this podcast.

There is a lot to learn and I hope you enjoy today's conversation.

Here is the link to the Pumpkin Bread with Oats and Walnuts recipe. Learn more about what to eat on a plant-based diet here.

If you found this podcast information helpful today, please share on social media and consider writing a review in iTunes. The more reviews we receive, the more visibility and higher ranking iTunes gives our podcasts.

Please join our healthy and supportive community on Facebook - We are over 313,000 strong and growing - here is the link.

If you have any questions for Ordinary Vegan, email us at Sign up here for all of Ordinary Vegan's free recipes. 

Thanks so much for joining us today. I hope this podcast and all my podcasts help you live a long and healthy life.

When To Eat For Weight Loss Resources


Sep 27, 2017

Alzheimer’s disease is the 6th leading cause of death in the United States and one of the most terrifying diseases out there. Polls show that people are more scared of getting dementia in old age than any other disease.

Alzheimer’s is not just a disease of old age. Younger-onset also know as early onset Alzheimer’s affects people younger than 65 and 5 million people in the United States alone have younger-onset Alzheimer’s Disease. 

Since 2000, deaths from Alzheimer’s disease have increased by 89% and in 2015 The Alzheimer’s Disease International  estimated that someone in the world develops a form of dementia every three seconds.  

Yet some populations in the world like South Asia and Africa not only live long, healthy lives, but remain cognitively healthy too.

So what are they doing right? That is what we are going to discuss today. We are going to discover ways you can protect yourself from Alzheimer’s Disease, memory problems and dementia. And find out the brain's amazing potential to improve cognitive function. 

We will also visit Ordinary Vegan's Kitchen and create a delicious plant-based recipe with one secret ingredient that can improve your memory.

Are you a company interested in sponsoring the podcast? Click here to learn more.


Tell Your Friends & Share Online

Subscribe & Review on iTunes 

Donate: Check out my new Patreon account.

Thanks for joining us today!

Sep 6, 2017

Today's podcast is entirely devoted to how to save money buying, storing and cooking organic produce.

Let's begin with the most important question. Do you need to spend extra money on organic produce?

Non-organic fruits and vegetables contain pesticides, but not everyone can afford organic produce. So if you need to save money and can't buy all organic, you need to know about the risk chart.

There are 13 domestically grown non-organic fruits and vegetables that pose a higher risk of pesticides. Learn what those fruits and vegetables are and why the Environmental Working Group always recommends that you buy this produce organically.

I don't know about you, but once you spend the money on organic produce, the last thing you want is for it to go to waste.  A staggering amount of food is wasted  from farm to table, often just because of how it looks.

However, we the people waste the most food, and the most wasteful food category is fruits and vegetables.

Has this ever happened to you?  You make a shopping list, go to the store, put everything away, and then all of a sudden a few days have flown by. You go to use your produce bin, and you discover your beautiful and sometimes expensive produce is limp and lifeless.

That is why one of the keys to great-tasting, long-lasting fruits and vegetables is proper storage. I never knew how to store produce properly, but I do now and I will share everything I know in this week's podcast.

Lastly, fruits and vegetables come in a dazzling array of colors that give them their visual appeal. And what gives vegetables and fruits their particular color is the presence of certain pigments in their cells.

To maintain these natural, vibrant colors and flavors during cooking, it is important to understand how to cook and treat each pigment category. You will learn everything you need to know about cooking produce by color in today's podcast.

Our Ordinary Vegan cooking segment today is my favorite high-protein, low-calorie, high-fiber, 20-minute soup recipe - Chickpea Soup with Cabbage, Tomatoes & Basil.

Hope you enjoy today's recipe and broadcast. My number one goal is to help you live a long and healthy life. If you are inclined to help support the Ordinary Vegan podcast - here is how you can assist:

1. Subscribe and Review the Show on iTunes. Here is the link.
2. Donate here at Patreon
3. Tell a friend about the show!

Thanks for listening and thank you for all your support. I am here to serve you and please don't hesitate to reach out to me with any questions or concerns. You can record a voice message on the side bar or email me at

Jul 25, 2017

"We help people begin truly healthful diets, and it is absolutely wonderful to see, not only their success, but also their delight at their ability to break old habits and feel really healthy for a change."
~~Dr. Neal Barnard

I could never give up cheese. 

Think you can't give up cheese? You're not alone. It is estimated that since 1970, we've gone from 8 pounds of cheese per person per year to 23 pounds. That equals about 60,000 calories of cheese every year.

We have cheese on our pizza, burgers, burritos, nachos, and quesadillas. There's cheese in our salads, our sandwiches, and our soups. Some pizza chains like Domino's even has a pizza topped with six different kinds of cheese.

So what is it about cheese?????

Studies are now suggesting that cheese addiction is a real thing, but how do we break the habit?

Today we welcome Dr. Neal Barnard to the podcast to break it down, and reveal things you never knew about cheese.

Dr. Barnard is an authority on the impact of diet and nutrition on diabetes, cancer, heart disease and Alzheimer's.

He is recognized for a multitude of accomplishments including being the founder and President of the non-profit Physicians Committee for Responsible Medicine also know as the PCRM. The PCRM is leading a revolution in medicine by advocating nutrition as medicine.

Dr. Barnard has a medical degree and is an associate professor of medicine at the George Washington University School of Medicine and Health Sciences in Washington DC.

He has led numerous research studies investigating the effects of diet on chronic disease, including a groundbreaking study of dietary interventions in type-2 diabetes.

In his free time, he writes best-selling books all listed below including his latest book "The Cheese Trap: How Breaking a Surprising Addiction Will Help You Lose Weight, Gain Energy and Get Healthy.

Today we discuss his book "The Cheese Trap" and his vast knowledge and wisdom about cheese.

Dr. Barnard offers clear, well-substantiated evidence of why cheese is damaging to our health, and why it is so addicting.

He also reveals many other eye-opening facts about cheese that will change the way you view this all-American food.

Don't miss this true life-saving podcast with Dr. Neal Barnard.

You can connect with Dr. Neal Barnard on his blog, website, Facebook page  and Twitter.

Books by Dr. Neal Barnard

The Cheese Trap: How Breaking a Surprising Addiction Will Help You Lose Weight, Gain Energy and Get Healthy

 Dr. Neal Barnard’s Program for Reversing Diabetes

21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health

Power Foods for the Brain

Foods That Cause You to Lose Weight: The Negative Calorie Effect

Foods That Fight Pain: Revolutionary New Strategies for Maximum Pain Relief

Breaking the Food Seduction: The Hidden Reasons Behind Food Cravings—And 7 Steps to End Them Naturally

Turn Off the Fat Genes: The Revolutionary Guide to Losing Weight

Food for Life: How the New Four Food Groups Can Save Your Life

The Power of Your Plate: A Plan for Better Living Eating Well for Better Health

A Physician’s Slimming Guide: For Permanent Weight Control

For more on Dr. Barnard's band, visit the website Carbonworks and check out his video Samurai.

Are you a company interested in sponsoring the podcast? Click here to learn more.


Tell Your Friends & Share Online

Subscribe & Review on iTunes 

Donate: Check out my new Patreon account.

Thanks for joining us today!

Jul 7, 2017

"During the fasting-mimicking diet, cortisone is produced and that initiates a killing of autoimmune cells. This process also leads to the production of new healthy cells.”
Valter Longo, cell biologist and Director of the USC Longevity Institute


New research concludes that a diet mimicking the effects of fasting should be further examined as a treatment for auto-immune diseases like multiple sclerosis, cancer, heart disease, memory, longevity, weight-loss and type-2 diabetes. 

I was introduced to intermittent fasting during lectures from some of the leading doctors in plant-based nutrition on the 2017 Holistic Holiday at Sea. 

What I learned was intermittent fasting appeared to be a new exciting, healthy approach to eating that could benefit anyone suffering from many chronic diseases like multiple sclerosis and even cancer. 

I was skeptical because I dislike any restrictive diets that depend on calorie counting, but don’t let the word fasting fool you.

What I discovered is that there are many ways to practice intermittent fasting and it is more about calorie reduction than depriving yourself of food. This podcast is what you need to know before you start skipping meals.

Today's guest, Dr. Joel Kahn, is one of the world's top cardiologists and he believes that plant-based nutrition is the most powerful source of preventative medicine. He also believes in the power of intermittent fasting. 

Please join me and Dr. Kahn to discuss how intermittent fasting can benefit your health, your longevity, and even your memory.  

Learn why intermittent fasting affects your stem cells and why stem cells are important. 

Last but not least, discover the different ways you can practice healthy intermittent fasting. 

To learn more about Dr. Joel Kahn, please visit his website. Dr. Kahn is also the author of many best-selling books including “The Whole Heart Solution” and “Vegan Sex - Vegans Do It Better.”

Here are links to articles, people, and websites cited in today’s podcast:

Dean Ornish
Fasting-Mimicking Diet Study
Prolon - The Fasting Mimicking Diet
Valter Longo
Michael Mosley
Aubrey de Grey
Ray Kurzweil

***Always remember, it is advisable to check with your doctor before starting a new food regiment including intermittent fasting.***

Thanks for joining us today. I am deeply passionate about changing the way you look at food and I hope I am doing a good job. If you enjoyed today's podcast, please subscribe on iTunes, and if you get a minute, please write a review. 

If you have any questions about a plant-based diet or this podcast, send me an email at

Don’t miss our next podcast with Dr. Neal Barnard, President of the Physicians Committee for Responsible Medicine, founder of Barnard Medical Center and author of the best-selling book “The Cheese Trap - How Breaking a Surprising Addiction Will Help You Lose Weight, Gain Energy, and Get Healthy.” He will teach us how to break free from that highly addictive food - cheese.

Nancy Montuori aka Ordinary Vegan



Jun 20, 2017

"The truth be known coronary artery disease is a toothless paper tiger that need never exist and if it does exist it need never progress.

The medical profession has at its fingertips, the seismic revolution in health. The seismic revolution is never going to come about from pills or drugs - it is never going to come through a procedure or an operation 

The seismic revolution will come about when we in the medical profession have the will, the guts, and the determination to share with the public the nutritional literacy that will empower them as a locus of control to destroy their chronic illness.”

                                  ~~Dr. Caldwell Esselstyn Jr. 

Heart disease is still America's #1 killer. What if heart disease could be eradicated?

Today I delve deep with the one and only Dr. Caldwell Esselstyn, Jr. about the truth behind heart disease.

Dr. Esselstyn is an internationally known surgeon, researcher and featured expert in the acclaimed documentary "Forks Over Knives."

Dr. Esselstyn has single-handedly helped thousands of people recover from heart disease with his New York Times bestselling book called "Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure" which teaches people how nutrition can treat heart disease.

Individuals who followed Dr. Esselstyn's program, including a number of people who had been told by their cardiologists that they had less that they had less than a year to live because of their heart disease.

Within months of starting Dr. Esselstyn's program these patients began to improve dramatically, and many years later, they remain free of heart symptoms.

Not only that, Dr. Esselstyn won a gold medal in the Olympics for rowing, and in 1968 he was awarded the bronze star for serving as an army surgeon in Vietnam.

For all his accolades, he is one of the most approachable, caring, compassionate human beings I have ever encountered, and his number one goal in life is to save lives. 

Please share this podcast with anyone who has heart disease or has a family history of heart disease so you can save lives too.

You can learn more about Dr. Esselstyn and his program here.

If you need help getting started on a plant-based diet - join my plant-based course Healthy Eating and Living With Plants . It will empower you with all the knowledge you need to start and maintain a plant-based diet. 

Thanks for joining us today. If you have any questions - email me at

For delicious plant-based recipes and to learn more, head over to Ordinary Vegan







Jun 8, 2017

It’s not always popular to speak negatively about commonly consumed and highly touted foods like cow’s milk and cheese from cows. 

But I felt personally bamboozled when I read all the research and discovered the negative effects of drinking dairy on my health, not to mention the planet and the exploitation of the animals who provide the milk.

How could I have been so misled?

Well, it wasn't my fault.  The United States Department of Agriculture and the milk industry has spent a lot of money over the years touting the importance of milk, and marketing that message to all of us.

Learn the frightening facts about cow's milk and join us in Ordinary Vegan's kitchen and create your own healthy cheese alternative.

Sign up for all of Ordinary Vegan's healthy recipes here.  Join our health and wellness community on Facebook where we are over 310,000 strong. 

Thanks for listening to the Ordinary Vegan's health and wellness podcasts. Please subscribe so you don't miss a podcast.



May 7, 2017

Did you know heart disease is the number one killer among women? And women who have heart attacks are twice as likely to die as men because they don't recognize the symptoms of a heart attack. According to the Ronald O. Perelman Heart Institute, heart disease in not even on the radar of young women even though heart disease is on the rise for women between the ages of 29 and 45. 

Women and men's heart attacks are much different. Nearly 50% of women admitted to the hospital for heart attacks don't have chest pain. 

Learn how to recognize subtle heart attack symptoms and how to prevent heart disease with some simple strategies that could save your life.

This week's plant-based recipe are heart-healthy artichokes loaded with fiber and antioxidants. 

Good nutrition is the basis for living a long and healthy life, and education is power. Learn how to apply plant-based nutrition to your life by visiting 
Healthy Eating and Living With Plants

Read the show notes and get all Ordinary Vegan's recipes at

Apr 7, 2017

If you have lower back pain, you are not alone. 

31 million Americans experience low-back pain at any given time and low back pain is the single leading cause of disability worldwide. 

Back pain also has wider financial implications to patients and society. In the United States alone $50 billion a year is spent on low back pain treatment. 

Most low back pain is short term and lasts few days to a few weeks. Chronic back pain is defined as pain that persists for 12 weeks or longer and can be more than just physical. It can have a profound effect on every aspect of your life. 

Erectile Dysfunction can also have a profound effect on someone's life. Many people think ED is just an old person's problem or psychological problem, and roughly 40% of men in their 40s suffer from ED. 

Today we discuss underlying conditions that can predispose people to low back pain and erectile dysfunction.

The good news is a common underlying condition can be treated with food and nutrition.

Learn more on today's podcast.

We also share a delicious plant-based recipe - Brown Rice and Beans With Ginger Lime Chile Salsa - recipe here.

Thanks for joining us today.

Don't miss any of Ordinary Vegan's recipes, podcasts and plant-based nutrition tips by signing up here. 

Join our health and wellness community on Facebook. We are over 311,000 strong.

If you have any questions, don't hesitate to reach out to me at 


Feb 7, 2017

Do you want to begin a plant-based diet full or part-time but don't know where to start? Are you tired of all the confusion around what to eat on a plant-based diet? Do you worry about all the planning, hunting and gathering needed to create a vegan grocery list?  If you answered yes to any of these questions, you are in the right place. 

Since becoming vegan in 2011, I have learned a lot about plant-based shopping and cooking. Many hits and many misses. In today's podcast I am providing a vegan grocery list to help you avoid the mistakes I made.

My best advice would be to keep it simple, and always have some cooked whole-grains, veggies and beans on hand for easy and delicious meals. I try to stay away from all processed foods, but when I can’t avoid it, I read the ingredients carefully. 

While this food list offers substitutes for everything you eat on a standard American diet, I don’t recommend eating a lot of processed food. But often people need substitutes to help them transition, and there is nothing wrong with putting a little vegan butter on whole-grain toast or using foods that mimic the taste or texture of animal protein. It is about compassion. Compassion for your body, compassion for the environment and compassion for animals. 

Thanks for joining us today!

**I have not been compensated from any brands that I mention in this podcast. It is just my personal opinion and I am sure I haven't tried everything available, but I certainly have come pretty close**